Category: Richmond, VA

  • Silver and Gold!

    It was great to have Yukon Cornelius back in the line up from his travels to Indiana over the past week! He joined up with YHC and Choo Choo this gloom for a little beat down time.

    Warmarma – Mosey to the snack building

    • Cherry Pickers
    • SSH
    • Imperial Walkers
    • Merkins
    • Wilson’s Wife
    • Fudd’s Wife
    • American Hammers
    • Star Crunch

    The Thang!

    Walls of Jericho – PAX calls a workout for the other PAX to do while he runs a lap around the building. 7 rounds.

    Mosey to the playground

    PAX curb crawls around the playground while individual PAX takes a turn doing 5 Pull-ups and 5 torture swings – 3 rounds.

    Mosey to parking lot to Plank for F3 Mission, 5 Core Principals and credo.

    COT

    Announcements, Prayer Requests – Prayer for Bubbles and his back, MRI coming up soon.

    Yukon took us out with a good ol prayer! Amen!

    Ruck at The Lumberyard tomorrow morning 5:30 AM

  • 25° and a few Dora’s

    10 fine F3 studs jumped out of their cozy beds to start the day off doing something difficult. There were a few interesting uncoverings as well. Mystery solved of the white car the morning PAX has kept a watchful eye on, turns out it was just the paperboy. An unnamed PAX likes to wear his wife’s cloths…… anyway, on with the show.

    Got the blood pumping with a decent jog down and back. Circled up for the warmarama. SSH, DMH, helicopters, Fudds M, arm circles.

    COP 1 & 2: double Dora, because why not.
    100 WW2, 200 merkins, 400 mountain climbers. Slowzy to the other parking lot and repeato. Timer switch from jogging to high knees and Bernie back

    COP # 3: YHC does love a four corners, prostitute style.
    Corner 1: happy wife (JLo/Arod) Corner 2: monkey humpers Corner 3: SSH Corner 4: chain smokers.

    numbers, names, PR. Keep Fandango in your thoughts as is father is not doing well and a speedy recovery for Wildcat ailing a cold.

    Thank you to the PAX for putting up with the sore muscles tomorrow. YHC can’t post for the next 2 weeks, so he bundled it into today. Always an honor to lead you gents!

     

  • Cold Weather Gloves season

    Eight strong started their December off in the Gloom and were met with temps in the 20s.

    COP of basics. Mosey down Hepler with some stops along with way for Merkins, WWIIs. Get to end of Hepler. Partner up for Dora123: 100 Merkins, 200 Jump Squats, 300 LBCs. Mosey across Forest over Spottswood. Stop for more Merkins, Heels 2 Heaven. End up in 3rd Parking lot. Bear Crawl halfway, run to end then Merkins. Repeato x2 but Crab Walk & lunge.

    Back to parking loop. Double check of run loop & Ball2Wall, Peoples chair. Finish with 3 min of Mary. YHC took us out.

    NMS: Was great to see Senior Frog waiting when YHC pulled in. Sounds like he had a long eventful trip to the South Pole, congrats SF! Oyster was pestering Bodos to setup a meeting with the Mayor Elect to petition for some heated-outdoor Pickleball courts in the City. Good to have Vandalay out at Hoedown.

  • Where did he come from and where did he go

    3 RR Regulars picked up a hitchhiker on the frosty roads of Salisbury

    5:30 PAX of 3 set out to climb Twin Team and head out E Brigstock for out and back

    Along the way YHC was just a bit ahead of Singer and Bullseye when a lone runner going the opposite direction passed. As usual YHC said good morning but didn’t hear a response, not unusual for 27 degrees and before 6 A.M. however when YHC turned back to meet up with the other two, the PAX had grown from 2 to 3 and the familiar voice of Don Draper was heard. Once the 22.5 minute mark was hit the group turned and head BTTF. It was on the other side of Robious that YHC was told that DD had vanished in much the same way he had appeared. This reminded YHC that there is a beast that lurks the area of Twin Team that has not been seen in quite some time……..

    Numbers / Names YHC took us out

    NMS: Stay tuned, we may have to go on a beast hunt to find DD

  • Cold Monday morning after thanksgiving

    Warm up- SSH, DMH, DMH R&L, Helicopters, DonQUixote, Arm Circles forwared and back, LBC, APDs.

    11- WW2/Merkins in parking lot

    Triple Check in the bus loop- Monkey Humpers, Polesmokers, Run

    Circle of Ups- 5 pull ups, give exercise to pax, then 5 chin ups

    Mosey to swings- 15 derkins, 20 SSH, 15 Derkins

    Back to Flag, COT

  • History, Pecan Pie, and Tabata Times

    The Scene:

    A crisp morning greeted the PAX at the St. Christoper’s Track, and spirits were high despite the cold. Hitchhiker, already in motion from Sunday Funday, was a man on a mission—faster, and fueled by an insatiable appetite for studying and, apparently, baking. Upchuck, recently recovered from a Thanksgiving cold , was a welcome sight, ready to sweat off our turkey hangover and chat about history, football, and, of course, pecan pie.

    The Thang:

    • Warm-up:

    A round of much-needed stretching to shake off the Thanksgiving lethargy. PAX unanimously agreed: the stretching was a highlight, proving once again that flexibility is key in life and workouts.

    • Tabata:

    Each round consisted of 8 sets of 20 seconds on, 10 seconds off, targeting arms, legs, and core.

    Between each round, we ran one lap around the track, because nothing warms the soul like a cold lap in the morning gloom. For the final round, we doubled the fun with two laps.

    Mumble Chatter Highlights:

    • History Class:

    We dove deep into U.S. and Korean history, pondering how on earth you distill 5,000 years of Korean history into an elementary school curriculum. YHC with homework: to figure out exactly what makes the cut in that timeline. Cliff notes welcome.

    Football Talk:

    • Division I vs. II vs. III: Why do only some teams get to go bowling?

    • The budding Virginia Tech vs. ODU rivalry: Who would’ve thought?

    • UVA’s loss to Virginia Tech: Predictable, but still lamentable.

    • The Hitchhiker Chronicles:

    Hitchhiker revealed his new hobby: baking. Yes, the same man running laps at warp speed is now whipping up pecan pies and artisan bread. But beware—pecan pie is practically 90% sugar. Delicious? Absolutely. Dangerous? Without question.

    COT:

    Grateful for the opportunity to lead this morning and for the company of two great men. Despite the cold, the camaraderie and conversation warmed the heart. Hitch, keep studying and baking—we’re expecting snacks next time. Upchuck, as always love the conversation!

    SYITG,

    Faceplant

  • Thankful for you Hitch

    Warm-up:

    YHC arrived early, full of hope and slightly overdressed for the chilly gloom. The parking lot was eerily quiet—no headlights, no chatter, no PAX. A solo workout loomed… until, like a hero emerging from the fog, Hitchhiker arrived! Together, we started with a mosey to the Carillon to shake off the cold and share the warmth of good company.

    The Thang:

    The workout was a masterpiece of repetition and geometry. It went something like this:

    • Mosey to the Carillon.

    • At the star: 5 exercises.

    • Run to the bottom of the steps: 5 more exercises.

    • Up the steps: 5 more of something different.

    • Mosey around the top to the far side: 5 more of yet another exercise.

    • Down the steps: 5 repeats of that same exercise.

    • Return to the star: 5 finale exercises.

    Rinse and repeat 5 times until your quads question your life choices and the stairs start looking more like an escalator you wish existed.

    Second Half:

    After completing the five circuits and running back to the flag, the real fun began: a quest for caffeine. With Libby Market sadly closed, we pivoted to Starbucks, where Hitchhiker and YHC celebrated victory with hot drinks and hotter mumblechatter. Topics ranged from Thanksgiving plans to the art of writing, because every workout needs a creative cooldown.

    COT:

    Big shoutout to Hitchhiker for showing up and saving YHC from a lonely gloom. Thankful for your friendship, the chatter, and the coffee run. For those PAX who ventured to the Bridge, hope it was epic. If you’re ever near the Carillon, give those steps a go—they’re humbling, but the fellowship is unmatched.

    Moleskin:

    Remember, showing up makes a difference—even if it’s just one other guy. The gloom is always better with a buddy. Over and out, friends!

    SYITG,

    YHC

  • New Kjerntsey

    What a morning for some extra credit! Look out Handshake, 3 hunks showed up for a ruck so cold, their nipples could cut glass!
    The ruck was cut short at 2.5 miles when an unrecognizable vehicle pulled into the lot. Our curiosity got the best of us, so we went to greet this 1 New Jersey down ranger and his EH’d soon to be brother in law.
    It was nice having these guys join us this morning, Bangkok mentioned the workout had an IPC difficulty level, we’ll take that as a complement all day!

  • It’s cold!

    The frozen tundra on the Gridiron was about 25 degrees. A great group showed up 2 days after Thanksgiving. Tater’s still got his mustache, for another week. Senor Frog is back from 4 weeks in Argentina, Uruguay and Chile.

    The game plan was to do 72 burpees in groups of 9 or 6. Success!

    Warmup in the parking lot

    • 20 SSHs in cadence
    • 20 Crunchy Frogs in cadence
    • 10 Don Quixotes in cadence
    • 9 Burpees OYO

    Mosey to the Gridiron:

    • 20 IWs in cadence
    • 20 Hammers in cadence
    • 20 Lunges in cadence
    • 9 Burpees OYO (Total 18 Burpees)

    Mosey to Parking Lot on other side of Gridiron

    • 20 Copperhead Squats in cadence
    • 20 Suzanne Summers in cadence (10 each side)
    • 20 Ukrainian Soldiers in cadence
    • 9 Burpees OYO (Total 27 Burpees)
    • Stretch

    Mosey to Wall in front of SPMS

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 6 Burpees OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO: (Total 45 Burpees)
    • Stretch

    Mosey to middle of Covered Walkway Triple Check

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to run to the ‘entrance’ to the covered walkway.
    • Partner 2: Shoulder Taps
    • Partner 3: Pole Smokers
    • After three times stretch (Total 63 Burpees)

    Mosey back to the benches beside the Gridiron. (3X)

    • 10 Dips in cadence
    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Derkins in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • Stretch

    Mosey to the parking lot for Triple Check: Timer runs around lot

    • Dirty Hookups
    • Crotch Grabbers

    Mary

    • 20 Flutters in cadence
    • 9 Burpees OYO (Total 72 Burpees)
    • Brazilian Mind-Benders

    Announcements

    Friends of Barnabas: Gomer and I are going to Honduras next year. If you would like to contribute, 3rd F on Slack.

    Likewise for Tater. He’s raising funds. https://m4krichmond.org/donate-to-a-grower/grattansmith

    Circle of Trust

    Thanksgiving services were routine in what became the Commonwealth of Virginia as early as 1607; the first permanent settlement of Jamestown, Virginia, held a thanksgiving in 1610. On December 4, 1619, 38 English settlers celebrated a thanksgiving immediately upon landing at Berkeley Hundred, Charles City. (One of Tater’s ancestors landed in 1619 with the group.)

    George Washington designated November 26, 1789, as “a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness”.

    • The above was copied from a couple of Google searches.

  • BANGKOK!!

    After scraping the frost off our faces from the morning ruck. We all grabbed the fire hoses, cindys and speaker and made our way to that beautiful bermuda grass. On the way we were intercepted by some travelers from Jersey. One of them said hey I’m Bangkok and I replied I gotta hear about this……

    Warmarama

    • MOSEY
    • Knee knockers
    • Reverse scorpion
    • Butterfly
    • Chinooks
    • Arm circles
    • Imperial walkers
    • SSH

    COP

    • Wall sits
    • Hoe downs
    • Toe touches
    • Balls against the wall which is holding your self up with your hands on the ground and legs against the wall. Each Pax member counts to 10 how ever they would like.

    COP 2

    • MOSEY to playground
    • Curb crawl while one member is doing 5 pull ups and 5 ab stretches on the swing. Get back in line and next person goes.
    • Round 2 we do lieutenant dans while each pax member does 5 pull ups and 5 ab stretch’s on the swing

    COP 3

    • Mosey to that bermuda grass for Gorilla Complex!!!
    • 8 curls, 8 thrusters, 8 WW3 with a Cindy and 8-2 count battle fires with the fire hose and a 100 yard sprint
    • 8 rounds
    • Threw in a 200 yard farmers carry with Cindy’s at the very end.

    Finished off with some Mary

    • Escalators
    • American Hammers
    • Heels to Heaven
    • Crunchy Frogs
    • Alabama Prom Dates

    Numbers, Names and Announcements Magnum PI Dec-7 at DogPile bring clothes donations for flatline if you have any.

    Had the pleasure of meeting Bangkok and his brother in law Joe on this frosty morning. Bangkok started a chapter of F3 in Jersey about 2 years ago. I can’t remember the whole story about Bangkok’s name but it has something to do with running marathons in Japan I could totally be wrong about that. I had my own reasons why I thought he might have had that name. Joe who does IT tech just relocated here in New Kent with his soon to be wife. Poolboy had his heart set on naming him Snooki but I just couldn’t do it to the poor man.

    Also found out today that Poolboy can farmer carry 2 Cindy’s over 200 yards without touching the ground. That’s after a brutal shoulder work out!

    Be grateful to feel this pain!!!
    OUT