Monday, November 3
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Richmond, VA

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The Theme is “Rain”

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By on Richmond, VA
  • When: 10/30/25
  • QIC: Vandelay
  • The PAX: Help Desk, Handshake, Swirly, Saab

The air was misty, the theme was rain. -Warmarama: stretches and some Mary under the pavilion -Eye of the storm: 15 merkins, leg lifts, pull ups, jerkins, and Lt. Dans -Fun on the pull up bars with dips in between “God makes the rain fall on the righteous and the unrighteous…” -Wall workout: Aussie mtn. climbers, chicken peckers, donkey kicks, and a few others -Circle up: copperhead squats & SSH If God chooses to be good to those who don’t deserve it then why shouldn’t you and I? COT: The Bridge is coming up, sign up is open for November…

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The Dirty Thirty Lives

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By on Richmond, VA
  • When: 10/30/25
  • QIC: Big Rig
  • The PAX: Boberry, Big Rig

Chaplain may not have been at The Graveyard Shift on the misty, sometimes rainy morning at the track at Swift Creek Middle, but his presence was felt. The Dirty Thirty was his creation, and two Swift Freaks decided to awaken it from the dead. On this, the 30th day of October, the eve of Halloween, The Dirty Thirty was ready to unleash it’s fury. It almost had each of them spewing Merlot like exorcised little girls. But they kept the beast at bay. So after the 30 sprints of 100 meters, almost every minute on the minute, for 30 minutes,…

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Shapes and such

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By on Richmond, VA
  • When: 10/30/25
  • QIC: Belay
  • The PAX: Machismo, Machine Head, Snuff, Wedding Singer, NTB, Dealer, DTH, Snip, Tin Man, Dookie, Belay

A refresher on (running) shapes in the (refreshing) rain. Warmarama – Part 1: Mosey loop around parking lot. Form a perfect LINE for SSH’s, DK’s, CH Squats, Arm Circles. Warmarama – Part 2: Mosey to bottom of hill. CIRCLE up for Ukrainian Soldiers, Imperial Walkers, Merkins, LBC’s. Mosey to track/football field. COP #1: OVAL run around the track with 25 reps before and after every turn. Lt Dan’s, Merkins, Jump Squats, and something else. COP #2: Prostitute style 4 corners of a SQUARE with 50 yards of a football field between corners. WW2’s, Ball Dippers, LBC’s, Monkey Humpers. Mosey to…

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The Farm Has Turf!

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By on Richmond, VA
  • When: 10/29/25
  • QIC: Beaver
  • The PAX: Beaver

Beaver was doing a little travel for work up in Northern VA this week after taking a few weeks off to spend time with the M and 2.0. So I looked up the nearest AO and there she was…across the way from Dulles airport tucked into what looks like some sort of secured area where Astro turf soccer fields where 5 arrived on time and Running Man was running about 10-15 mins late, no that’s not how he got his name unfortunately. we did a little bit of everything and brought home a couple new moves to introduce to the…

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Wet N’ Wild

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By on Richmond, VA
  • When: 10/30/25
  • QIC: Crabgrass
  • The PAX: Crabgrass, Tzatziki, Bru

Three of SOJ’s elite warriors rolled out of bed today, braved the drizzle, and discovered that Mother Nature had set the thermostat to “surprisingly pleasant.” According to the black cat that cursed our path, here’s the saga… We kicked things off with a triangular warm-up around the school and bus lane—because circles are too mainstream. Right about then, the heavens opened up and dumped buckets on us. Warm-up continued, but only with moves that kept our butts off the soggy ground (you’re welcome). Then we left the cozy confines of Timberwolf and ventured into the wild unknown: Thales Academy. The…

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Blankets would be Nice

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By on Richmond, VA
  • When: 10/29/25
  • QIC: PAX
  • The PAX: Atilla, Senor Frog, EF Hutton, Handshake, Last Call

Five of the best looking brogiis came out to enjoy the brisk conditions for a little pre FW broga. Areas of emphasis included back, shoulders, quads, hammys, calves and groin. Shavasana was a bit chilly with the ever-present breeze, but good times were had by all participants. Well done fellas.

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Staying Dry, But Not an Off-Day

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By on Richmond, VA
  • When: 10/30/25
  • QIC: Attila
  • The PAX: Borat, Green Hornet, Gold Digger, Fortran, Fireman Ed, Lighthouse, Offshore, Seymour, White Deer, Bootleg, Pinto, Mariner, Joey Chestnut, Byproduct, Mr. Rogers, Bedpan & Attila

The rain did not stop 17 KB warriors from descending upon Circus Maximus on a Thursday morning. Here is how it went down: COPSSHUkrainian soldiersIWHelicoptersArm circlesDMHHRM LBC KB one-man Dora – 5 sets of each exercise with a run between sets for a total of:100 high pulls150 curls 200 lawnmower pulls 3x checkRunSquats Tricep press Stretch and COT with YHC taking us out Today was much like a night in White Deer’s bedroom, dry (thanks to the bus stop overhang) but not so fun. The reps added up, especially for those men with higher weights. All in all, a great…

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Merkin Madness

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By on Richmond, VA
  • When: 10/29/25
  • QIC: Chaplain
  • The PAX: Dr. TryHard, House Party, Johnny 5, Chaplain

It was ideal F3 conditions this evening – rainy, windy, and cold. YHC was loving every minute of it. At 6pm, 4 PAX were ready to get swole. Here is a brief summary for your viewing pleasure:Run a couple up and backs through the parking lot while we waited for Johnny 5 to suit up. Warm Up: Jazzercise, Michael Phelps, Bruce Lee Punches, Mountain Climbers, Pickle Pounders, Heels to Heaven, Alabama Prom Dates, Karaoke, Mummy Bernies, Butt Kicks. The Workout: 20 versions of Merkins – 10 reps each, with a run in between each rep. We also did a longer…

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a long forgotten BB

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By on Richmond, VA
  • When: 10/23/25
  • QIC: Hermey
  • The PAX: Hermey, Captain Kirk, taziki, cotton tail, fly boy

Warmarma Taziki, Captain Kirk, cottontail, fly boy Dojo Dan Pole smokers x15 Dry dock x 15 Jump squat x15 Rinse and repeat x3 Get a parter Partner leg toss x15 Boxing cockroach x15 Rinse and repeat x3 Triple check 1 partner mod burpees 1 partner squats Dora 100 ww2 200 squat 300 ssh Wall sit 1 min Shoulder taps 50 single count Against wall Heads shoulders knees & toes X15 Rinse and repeat x3

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Stick to the Route

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By on Richmond, VA
  • When: 10/29/25
  • QIC: Rosie
  • The PAX: Bullseye, Wedding Singer, Sin Bin, Don Draper, Rosie

After hours and hours of mapping alternative routes, YHC came up with 2 solid options for 4 and 5 miles from Midlo Middle. Of the 5 that launched, only 1 stuck to their original plan. The 5 milers got caught up in conversation and an easy pace and cut the route short to catch Singer and Bullseye. When we did, Bullseye pulled a reverso and headed back to shorten the route a bit. No worries, miles were run, stories were told, problems were solved, solutions were forgotten. Give it away this week. You will undoubtedly see friends and neighbors at…

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