Category: Richmond, VA

  • !Battle for the Bag!

    4 beach panthers paraded into Pone Fork Park on this glorious gloom for a sandy, 70 and sunny beatdown filled with friendly competition.

    Warmarama! Good 10 mins of mosey and stretch, no cadence to allow for optimum MC, let’s get to the fun stuff!

    Battle for the Bag or Sprints for Sand! – 40 lb sandbag – 3 Rounds – Partner Up – SF and sandbag at 25 yrd line – Teams start 25 yrds out from sandbag on opposing ends- The objective is to bring the bag to your team – PAX 1 from each team races to the bag, first PAX to tag the bag uses designated MoT to take the bag to his team – opposing PAX 1 sprints back to his team to perform designated exercise with designated reps, once complete PAX 2 will sprint to tag opposing PAX 1 in possession of the bag relinquishing possession to the tagger in which tagger (PAX 2) will begin to transport bag back to his end – Opposing PAX 1 will make his way back to his partner to perform reps of exercise to release his partnering PAX to pursue the bag.

    • Round 1 / MoT – Bear Crawl PT / Exercise- WWII’s 5 Reps
    • Round 2 / MoT – 2 hand Clean & Toss / Exercise- No Cheat Merkins 5 Reps
    • Round 3 / MoT – Lt Dans / Exercise 10 SSH’s

    Catch Me Dora Reps 40/60/80 – timer runs to opposing sideline and back

    • Tennis Crunches
    • 50 lb sandbag bearhug squats
    • Merkins

    CoT – Numbers & Namarama! Announcements & Prayer Requests.

    Closing Quote – MEN MAKE HISTORY AND NOT THE OTHER WAY AROUND. IN PERIODS WHERE THERE IS NO LEADERSHIP, SOCIETY STANDS STILL. HARRY S. TRUMAN

  • M

    The Roman numeral for 1000. Today was the day and 11 of RVA’s finest came out to see what was in store for this momentous occasion. There was recognition for the new sign for the smallest park, parking lot workouts, various mobile workouts through the neighborhood, and general all around good time.

    YHC took us out.

    I appreciate everyone’s support today, but also over the years that I have been with F3!

  • Warmer Than Expected

    Four yogis emerged for an early morning routine with good coverage across a range of movements. It was certainly warmer than expected.

  • Ruck-a-ccino

    6 HIMs got out there and got after it today. It was a chilly morning and none of us had coffee, so Fandango and Warby set a good pace out the gates as we left the stop sign and made our way to Alamo. Looped around by McGruff’s house and crossed over to pay our respects to the gas station.

    Worked our way through the rolling hills by the reservoir and looped around back to the start. 3.5 miles in total.

    Conversations varied. Flyboy, a new member of the Pax, joined us with a backpack of various trinkets that included Magic The Gathering (MTG for you cool kids) cards and that got us on a tangent of Pokemon and baseball cards. We reminisced on some good workouts we’ve had of late, and we tackled the very important issue of using another man’s emoji without his consent.

    good to get after it today!

  • Bermuda Abs

    HOT POTATO. I started with a mosey to the lower parking lot to get the blood flowing. I made sure everyone knew i didn’t know what I was doing. The WARMARAMA consisted of SSH, merkins, imperial walkers, lbc’s and maybe something else. Big Rig was looking for legs so I have him some pole dancers followed up with some double clutch stiletto squats. As we hobbled back to the flag I finally figured out what we were doing next. Toys included 30lb kettle bell for plank pull throughs, jump rope, and ww3 with the 20lbslam ball. This turned into a triple set with a emom timer. I tossed the potato to BigRig where with did a step down of 20 reps and various weight for curls. Curls for days talk about a gun show. Speaking of potatoes, I was mashed after a ab ring of fire. We started with a usual freddy mercury and Broadway called flutter kicks. No big deal right false 20 count then stop at 6 inches, up to 18″, then get together and spread. None the less Broadway showed us we weren’t ready. All around great workout with I’m sure a few things missing in this story.

  • Kings of the Jungle….Gym

    2 Ecoff Lions skipped the fartsack and came out to claim their crowns by getting in some extra credit.

    Did the usual warmup and stretching, followed by hollow rocks, pull ups, jerkins, and dips.

    Always great to catch up with Pool Boy, especially outside of work and in the gloom.

  • 30lb Ruck

    3 HIM – 3 Mi.

  • Tabata for Two

    Surf N Turf and Yard Sale arrived at 5:30. Surf N Turf took care of the warmup. Yard Sale set the tabata timer and we switched exercises – Started with lower body – 20 seconds exercise, 10 seconds rest – 8 sets followed by 20 seconds rest. Followed up with core exercise and then upper body. Same pattern of 20 seconds – 10 seconds – 8 set followed by 20 seconds rest. We continued switching until we ran out of time and headed back to the parking lot. Numberama, Namarama followed by a prayer from Surf N Turf. SYITG!

  • Giles Ruck/Run

    3 Ruckers left Atlee at 5:30, rucked around Giles and returned at 6:13. 1 Runner left Atlee at 5:30, wasn’t feeling well and went home early. 3 Ruckers had numberama, namarama and No Idea took us out with a prayer. Hope Beat It is feeling better soon.

  • We Have OT

    Word on the street was that today’s Q would be friendly to those recovering from injury, ground and pound with less running.  Should YHC be offended…no just bring the red pill.  Here is how it went down for a stellar PAX of 16:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 monkey humpers
      • 108 side crunches, each sit
      • 72 2x crab cakes
      • 36 burpees
      • 1,200 yards of running
    • Mosey back to the flag for COT

    Great work from the PAX today.  Today’s workout was sponsored by BW3s as we had some overtime to finish the beast.  March Madness at its best. It might have been cold, but a fair share of sweat under the warm hats.

    Great to see Whitesnake back and Fudd venture to a bootcamp.  Prayers up for our brothers that are recovering from injury.  Continued prayers for Fireman Ed, Roger Roger and Fudd’s family. 

    Gypsy is playing with chainsaws, guns and alcohol on his property this weekend.  Participate at your own risk/liability.

    God is good all of the time!

    Attila