Category: Richmond, VA

  • Ghost Flag Returns!!

    Six of the finest gents around. 70 and Sunny today!! Wait Mr. Rogers, I forgot something in my car….. The Ghost Flag returns!! Let’s Go.

    Warmarama: Mosey to the far field parking lot. Dead man hang, Helicopters, Imperial Walkers, Arm Circles, Helicopters, Copper head Squats, Merkins, LBC, Flutter Kickers, Hello Dolly.

    The Thang:
    A vs B
    From the bottom of the field:
    Group A -moseys over to the triangle.
    Down the Triangle, 10 SSH, Run it back to Group B.
    Group B: Four Corners on the field, 20 SSH each corner.
    Switch

    Amphitheater:
    5 Dip each step down
    3 Merkins each step up

    Carillon: A vs B
    Group A – run to the top of Carillon, 10 Boo-yah Merkins and back.
    Group B – Deep Squats
    Switch – Repeat x 3

    Stage: A vs B
    Round 1
    A – Run to the top of the hill, 1 Burpee, 10 Incline Merkins
    B – People’s Chair
    Switch.

    Round 2
    A – Run to the top of the hill, 2 Burpees, 10 Decline Merkins
    B- People’s Chair
    Switch

    Round 3
    A – Run to the top of the hill, 3 Burpees, 10 Incline + 10Decline
    B – People’s Chair
    Switch

    A vs B – Round 2
    From the bottom of the field:
    Group A -moseys over to the triangle.
    Down the Triangle, 10 SSH, Run it back to Group B.
    Group B: Four Corners on the field, 20 SSH each corner.
    Switch

    Amphitheater: 5 MOM
    Steps 1 – 3: 5 WWII each step
    Steps 4-6: 10 Flutter Kicks
    Steps 7-9: 10 American Hammers
    Steps 10-12: 10 Freddy Mercuries
    Steps 13-15: 10 of something
    Steps 16-19: 10 Incline Merkins

    Mr. Rogers – grab your buckets, and let’s BTTF.
    Pick up Upchuck on the way.

    Numberama:Namerama
    YHC took us out.

    Moleskin: The Ghost Flag returns. YHC felt a very brief moment of guilt after learning that Mr. Rogers arrived early to set up something special with buckets around the field. Meanwhile, BlueMoon woke up early, crossed the river, and stamped his passport, expecting a Mr. Rogers Q. The timing of A vs. B was perfect—might have to bring that back another day. And let’s not forget—today’s 20-counts were on point.

    Oyster

  • The Bridge is Back – Be a High Impact Man

    The Bridge is Back – Be a High Impact Man

    The Bridge is back. Time to make an impact.

    F3 RVA joins forces with F3 Charlottesville to help support The Bridge Ministry. This is a facility in Buckingham where men in crisis (meaning: men transitioning from the prison system or trying to stay out of prison)learn the skills needed to integrate back into society. HVAC, plumbing, vehicle repairs, electrical, carpentry, construction, and so forth. These crafts all offer methods of building men who can make a strong, positive impact in their communities.

    F3 RVA (and Amelia) has 6 sets of guys ready to lead (and we are always open to more). At any time, reach out to Heist, Hardywood, TYA, Whitesnake, Corned Beef, TYA, or UpChuck for details on how to join and when. And, we are always interested in expanding – if you are looking to build your leadership skills and make a tangible impact, let us know. We’d be happy to have another dedicated man join this team of leaders.

    Here are the upcoming dates:

    April 26 Corned Beef has the Q.

    May 10 Hermes has the Q.

    In the course of one short morning, you’ll hit all 3 F’s, and you’ll make some friends in the process.

    Transportation is OYO, with a heavy emphasis on Clown Cars. The Bridge starts at 7:30 a.m. sharp in Buckingham, so figure about an hour car ride. Beat down is 7:30 to 8:15 a.m. Coffeeteria is on-site until about 8:45/9:00. The ride back often includes a stop for breakfast with arrival back around 10:30 / 11 a.m. Boom!

    So, pick a date, reach out to the Q, make a commitment to attend, and make an impact (on someone else).

    Let’s do this!

  • 5K and Hot Potato

    4 Davillians enjoy short sleeve weather this morning to get Spring Break/Weekend started off right

    This is how it went down

    YHC went for a 5k run to get ready for the Momentum 10k in week at a race pace before joining the pax

    Opus’ Q – COP, 4 Corners with Jump Burpees, Triple Check, and Touch a Bus

    Corned Beef’s Q – Bermuda Triangle w/ Burpees, Pull Ups with Lacrosse Ball Toss Medley

    Helix’s Q – Cone Sprints with Broad Jumps and Bear Crawls. After each set completed Burpees. Sets were 1, 2, 4, 8, and 16 burpees

    Spit’s Q – Mosey back to the flag with Speed Bump ABC’s (Exercises start with the next letter in the alphabet got up to J)

    Numberrama, Namerama, Announcements, YHC took us out

    Great 2nd F at The Local with Surf N’ Turf afterwards

    SPIT ON THAT!!

  • Getting ready for runs

    This morning, Big Rig was out training for his upcoming marathon. We met over at Rockwood, ventured out along the outside of the park for a 5 lap run. After the first lap, Chaplain joined us as we put in the final 4 laps. Total for the run was 3.7 miles averaging a little over 9 minutes a mile.

    2 weeks….Big Rig will be in Roanoke for the marathon, I will be amongst the insanity at Monument Ave. All 3 of us finished, rest a little to get ready for a Chaplain Dark Lord workout

  • Bringing the Party

    2 hearty HIMs brought the party for our morning ruck. Just shy of 3 miles. Good to see House Party back in action.

  • Blocks, Kbell, Odin’s Sledgehammer

    A nice morning to venture out and get in a good Mudslide Friday workout in order to get your weekend started. A group of 9(including one FNG) came out to Satan’s Hill to see what did I have in store. I brought out an old friend that hasn’t been seen in a while and I knew it can be worked in. Here’s the breakdown….

    A good WARMARAMMA(SSHs, Helicopters, Dead Man Hangs, Elephant twists, Imperial Walkers, Zombie Kicks, Merkins, LBCs, a little stretching then to the first part: Build a Beast with a buy-in. Using either a cindy(I was the only one with a kettlebell), performed various exercises like swings, curls with press, kickstand lunges, rows, etc with beast exercises Diamond merkins, jump squats, inchworms, murder bunnies, etc.

    After that…walk down to the end of the lot near the coupins for a circle of pain: one person calls an exercise while they run up, do 8 sledgehammer slams(I have one which allows to be uses anywhere). Run back the next person goes. I think Wildcat called the hardest thing with block burpees(can you do a block burpee with a kettlebell, yes you can).

    As we were getting near the end, a couple of body weight Turkish get-ups then did a good little broga. TSG(who went rucking) was back in time to stretch yet he passed, the rest of us doing a little flow and warrior work. Time was up numbers, names, announcements(see Slack for everything upcoming weather is getting warmer so look out), prayer led by YHC to close it out.

    Welcome Justin(Pocket Rocket) to the group. He did real good, no merlot the name has a couple of meanings yet via Heist it’s when you get pocket Aces in Texas No Limit. I am rewatching Limitless with Chris Hemsworth learning and emphasizing to do different things to train body and mind. I am enjoying F3 more I realize that the gym(no need for one). I am hoping that in the future more spots open up plus the park near my home has equipment that will allow me to train and challenge things.So I will be busy here, Monument Ave 10k in a couple of weeks, Riverrock in May(will do,a 10k trail run), late October Spartan weekend and my first half marathon with Richmond. Looking forward to it all, enjoy your weekend and have fun

  • Where’s Gypsy?

    8 road warriors met in the gloom to pound the streets of Westhoe, except for the guy that posted on slack yesterday reminding us that it’s again time for a Bro Code run. Despite this set back, the Bro Code run was executed in the traditional, counter-clockwise fashion, ensuring no man, or dog, was left behind. After discussing child rearing, business ideas, traveling for work only to do virtual meetings in a conference room and stories from EF Hutton’s Grow Ruck, it was decided: Lighthouse will be joining the juggernaut that is Westhoe’s Century Classic 2.0 team. Hutton, Honeydo, myself, some other dude – and now Lighthouse – are in. If you think hanging with us all night will be fun, or if you just can’t usually sleep or if you wanna wreck a weekend for no particular reason, see Hutton to sign up. We’d love to have you.

    Announcements: Century Classic 2.0 May 2-3.

    I’m Qing Dog Pile tmrw. Handshake wants me to simmer down, but I’m thinking about making a slaughter fest. You’ve been warned.

    Fireman Ed Qs Grid Iron tmrw and will be celebrating his bday. Happy Bday early sir!

    For April’s Physical Challenge, punctuality was considered with Fudd in mind.

    No prayer requests. YHC took us out: Give thx for today and try to help someone before you put your head on the pillow tonight.

    SYITG!

  • GAMS OR GRAMS

    4 Davillians arose from their March Madness slumber for a Friday Beatdown

    This how it sent down

    We moseyed over to the courthouse area next to the F3 door to see if Bulkhead (LIFO) would be able to find us

    COP (ALL IC) – SSH’s, DQ’s, Helicopters, Imperial Walkers, (Bulkhead joined), LBC’s, Heels to Heaven, Flutter Kicks (Arm over head), American Hammers, Arm Circles

    THANG

    Mosey to the gym entrance next to the courtyard

    Extended Dora – Partner runs loop around courtyard while other partner does exercise. 100 Merkins, 200 (2ct) American Hammers, 300 Squats, 400 (200 (2ct) Mtn. Climbers/ 200 LBC’s), 500 SSH’s (Audible called after 300 and as a PAX completed last 200 together in 25 rep set while other two did People’s chair)

    Mosey back to the VSF

    Cone Loops – Forwards and backwards run those the cones twice

    2 MOM – Grown Ass Men Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Simple but strong workout this morning. Debate during the COT on what acronym should be use for our stretches during Mary. GRAMS seems to be the winner

    SPIT ON THAT!!

  • That is what we love about liberty, we can do what we want!!

    The perfect prime number of 7 heeded the announcement for the return of the Lounge back to Twin Team. Conditions were brisk but the mumble chatter was hot. After Rosie got some preseason training in, here is how things went down.

    Mosey over to the blacktop for introductions and warm ups in conversation as always. Warmups included Helicopters, DQ’s, Dead Man Hang, Jazzercise, Imperial Walkers, Michael Phelps and other leisurely activities.

    Proceed to the corner for a quick 4 corners including 10 merkins?, 20 LBC’s?, 30 Squats, and 40 monkey humpers. That was supposed to be it, but some of the PAX had to go the full 45 minutes.

    Mosey across the field down to the track for 2 laps with exercises occurring at each corner. These included lunges, squats, APD’s, carolina dry docks, broga, Lt. Dans among others that can not be named.

    Mosey out of the stadium and back to the black top along the road stopping along the way for arm circles and calf raises while traffic passed. Mind the hole by the gate.

    Wall worm at the black top. PAX hold peoples chair while 1 person bear crawls across the parking lot and takes new position at the front of the line.

    Bit of stretching at the end took us to time.

    Numbers, Names, Prayers & Announcements. YHC took us out.

    Prayers for current and upcoming travelers, especially OC venturing to the islands for spring break.

    Announcements included upcoming Century Classic – get your team ready.

    NMS: After a long week, the lounge is the perfect remedy. The exercises may not be perfect but the mumble chatter always is. Good laughs and discussions including Senior Assassin, backyard contractors, AAU basketball and pineapples. Always an eventful morning at the Lounge.

    Well done fellas. Appreciate the opportunity to enjoy the morning with friends.

  • Beaver Broga

    YHC didn’t want any part of getting out of the fartsack this morning. The alarm went off not once, but twice. This sore body had only enough time to get dressed and grab a to go drink, maybe toss a sand bag or frisbees into the back of the van and make it to our beloved AO at exactly 05:30.
    An empty parking lot left me waiting for a moment in the warmth of the seat heater for any late comers and leaving me with thoughts of heading back home to get some extra rest. I didn’t have any plan for a workout, everything is sore. I also felt the need to stick it out, I was already onsite, which is half the battle anyway.
    I got out of the van, set my watch to workout, moseyed to the octagon and began with some stretching, and turned it into a full yoga session.


    Proverbs 3:5-6 Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.