Category: Richmond, VA

  • Spring in Bloom

    Three emerged at the strike of 7 and off we went on our respective run and ruck routes. Plenty of animals out early and the first of the flowers are in bloom. The sunrise around the river is spectacular!

  • VQ Alert……….Say Wwwhhhaaattt?!?

    Friday night alert from Slack says VQ Alert! Almost below the belt but message received. Yes, it has been a long while since YHC signed up for the Q but no VQ alert needed. Seasoned Swedish Chef present and accounted for!! With no watch at 0559, YHC said time to mosey but we did circle back to grab Hitch with his “One Headlight” and mosey to Carillon courtyard.

    COP- SSH x 20, Jazzercize x 4(fail-YHC called them Suzzane Somers), Ukraine Soldiers x 17, Heels to Heaven x 17, Hand Release Merkins x 10, and Dead Man Hang OYO. Done. Mosey to Ampitheater and Boom……new light bulb shines down on amphitheater!

    What goes up, must come down! At each step, reps are the number of steps and the exercise is jump squats. Step 1, 1 jump squat…step 2, 2 jump squats…..all the way to the top. Thank you Rosie, 18 steps. Once at the top, come down with the same number step and perform decline merkins. 18th step, 18 decline merkins…17th step, 17 decline merkins…and so on until PAX was back to the bottom. Mumblechatter was limited!

    Time check….no watch….Honeymoon stated 0630. Dang. That took longer than YHC was thinking. Time to mosey with a little jog over to Burpee Lake.

    Alternating light poles-2 Burpees, pole 1; 10 LBC, pole 2, switch. Moving around Burpee Lake and meeting at halfway point, PAX and Q finished with a mosey around the lake and 1 audible for 20 LBC’s. Mosey back to Carillon Lawn.

    Partner Wheelbarrows or some rendition of you do you across the lawn. Mosey back to the flag with a few minutes of cool down and stretching. Boom. Dogpile finished with approximately 2.5 miles covered.

    Numberama

    Namerama

    Announcements:

    1. Breaking Bread needs Q for the last Saturday and Sunday of March. Time 1730. Contact Oyster.

    2. The Bridge is opening again and F3 Richmond can help! Weekends will be random but contact Upchuck to volunteer.

    3. CSAUP, May 2-3, Friday evening until Saturday mid-day. Ruck and run to many AO’s in Richmond-40 AO’s is a tall order. Make your team now. Contact Rosie with questions. Totally fun event and yes CSAUP!!!

    YHC took us out!

    NMS: YHC does not hide from his affection for Dogpile. My first workout post and many Saturday mornings spent with you fine fellas on this ground!! Yes, I have been slacking with my Q’s as well as posting. Oyster’s comment with VQ was almost a, “What did you say Willis?!?!”moment, but YHC can take the heat. YHC thinks about the many wonderful memories since starting my journey with F3 and friendships that have blessed my life, including Oyster’s.

    The Swedish Chef made a quick appearance trying Jazzercise but he quickly exited stage left! EF Hutton and Hardywood…..you missed out but the PAX was lucky in the same regard.

    Your friendships mean a tremendous amount to me. Each morning that I post, I rarely have a bad day that follows!!!

    God bless each of you and thank you for following my lead this morning. Coffeeteria at Libby=Super 2F!!

    Loud and Proud,
    Flatline

  • Run Walk Run EC

    Beaver cast a net for a pre Bootcamp ruck this AM on Slack last night. No takers, so YHC opted for a 5K run, walk, run sesh around PFP to get the blood pumping. Switch from run to walk at every nature post on the trail. I felt really good, however the shin splint and knee is still affecting me since the Frozen Triangle.

  • Uncut Wildwood Righteous Gem Sound Stones

    4 cool cats emerged from the Gloom for a cardio attack bootcamp that had us burning more calories than ever(YHC burned 712) with a 4 corner routine that had us gasping for air! We had lots of chuckles during Warmarama this morning as we reminisced about Wildwood and had some deja vu as Choo Choo word salads the name of a series by adding in a film name. Here’s the stuff!

    Warmarama!
    Mosey to the west octagon for Arm Circles, DQ’s, Helicopters, Leg Strechers, Roscoe’s Wife, American Hammers. Mosey to the east octagon and circle back to the strangers lot for COP1.

    4 Corners – Prosti Style

    • 10 Burpees
    • 20 Jump Squats
    • 30 2 ct Mountain Climbers
    • 40 SSH’s

    Mosey to the cars to drop our hoodies and continue mosey to the diamonds for 10 Florence bootcamp style merkins(if anybody messes up, we start over. No one messes up). Mosey on to the coupon stash for COP 2 where we partner up for the remainder of the beatdown.

    COP 2 – PAX 1 walks doing coupon curls while PAX 2 lunge walks, keep rotating until reaching the football field.

    COP 3 – PAX 1 bear crawl coupon pull throughs from goal line, PAX 2 sprints to opposite goal line and back to switch up. COP ends once the coupon crosses the goal line.

    COP 4 – PAX 1 coupon rifle carry shuffle while PAX 2 does 5 Merkins and chases after partner to switch until reaching the coupon stash. Sprint back to the SF. Props to Yukon he crushed it this morning especially on the sprint back to the shovel flags.

    CoT – Numbers and Namerama!

    YHC had to get to Sharktooths first basketball practice.

    I appreciate all you men who come out to F3! I really enjoy putting these workouts together and fellowshipping with you all. Thanks for coming out and keeping this F3 thang going with us! Love you guys!

  • Grid Iron St Patrick’s Day Weekend

    11 of us gathered at Grid Iron, not knowing it was about to be a St Patrick’s Day theme with some familiar exercises…just with some “Oh” or ”Ohhhh” reactions.

    Warmup and then to the soccer field for a modified 4 Corners…the Four Leaf Clover. 5 Burpees at midfield every time and 25 Merkins, Carolina Dry Docks, Squats and WWIIs at each corner. But the “Oh” was to add a Burpee at the end of every exercise, in addition to the 5 at midfield. (29 total Burpees).

    Then we took a break (that means Abs). 4 sets of 25: WWIs, Crunchy Frogs, Plank Side Crunches, and the new O’Merican Hammer (later called the Irish Hammer) which is a two count ‘Merican Hammer but dropping your back to the ground on the third county for a sit up, then coming up again.

    Mosey to the other field with the hill for 7’s (American Hammers and Merkins). Then a Dora of 100 Merkins, 200 Lunges/Squats, and 300 Heal Raises. Took another break (more Abs) for 4 sets of 25: Side Crunches, Heals to Heaven, and Knee Ups. Then an O’Lindsay (Modified Lindsay): 30-10, 20-20, 10-30: Steps up with a Knee Raise at the top, and Dips with 1 leg raised.

    Some stretching, and then headed to the wall for 30 Mike Tysons between 15 People’s Chair, Milkers, and Muhammad Ali’s. Finished with more stretching…and we’re done. Gypsy said we had about 1.5 miles between all of those Abs and Chests. Nice!

  • Why not: 100 Yard 11’s

    Taking some Heinous ideas from the Lumberyard recently, here was the Daville workout Thang:

    At the track and football field. 100 Yd 11’s:

    10 Jumping Split Lunges one endzone …………… 1 Burpee other endzone
    9 Jumping Split Lungers one endzone ………….. 2 Burpees other endzone
    8 ……………………. 3
    etc

    In the middle! To keep everyone on their toes:

    • Jog 50%
    • Run 75%
    • Sprint 100% speed, there and back
    • Skip
    • Bear or Crab crawl

    After 30 minutes of Fire, we had 30 minutes of Fun. Ultimate Frisbee season is coming, and it’s time to awaken the ancient skills.

    3 vs. 2 Ultimate Frisbee Sudden Death
    (When you don’t have even numbers or enough for full game, start at 50 Yd line with 3 on offense, 2 on defense, and get 3 attempts to score in back of net. Switch. Rinse and Repeat)

    Coffee afterwards. A 2nd F is in the works sometime – ask Opus.
    Put April 26 on your calendar for THE BRIDGE near Cville led by Corned Beef

  • Truth

    Two emerged from the early gloom as Mr Rogers answered YHC’s late night call. Off we went covering ground and deeper meaning.

  • What Color is Dealer’s Truck??

    The color of Dealer’s truck is predicted to be the hottest debate topic of Spring 2025. As early mornings in the gloom continue to mask parking lots in darkness it will be hard to verify if his truck is dark grey or the olive green he claims. That was just about everything we discussed during the beatdown because the boys got after it this morning!

    Six lean and mean HIMs moseyed down to the backside of the football field for warmarama and then a triple check against the snack bar compiled of people’s chair and donkey kicks while the timer ran. With our legs awake we set out on a journey down light pole alley. We lunged, bear crawled, shuffled, and sometimes walked, between poles where we added a burpee at each stop. After 45 burpees we regrouped in the lower parking lot for a few trips up and down Mt. Chaplain. After 5 merkins and WWIIs we ran from the lower parking lot to the top of Mt. Chaplain, then back down to the next closest parking lot for 4 merkins and WWIIs. We continued that cadence until all parking lots were merkined and then we caught our breath at the top of the hill.

    We finished off the morning with cliff hanger holds at the top of the hill (on your six, facing downhill, hold feet of the ground) and then a plank ring of fire at the flag!

    Announcements

    • SOJ Chili Cookoff – March 22nd @ 3pm – L Wood’s Home – Open to Entire Family
    • The Century Classic – May 2-3 – Your favorite non-golf classic makes a comeback. Sign up!
    • GROWRUCK #59 – October 3-5 – Cary, NC

    Prayer Requests

    • Machismo looking to hire a superintendent/PM.

  • Tour de Crabs

    Nine Mary nincompoops gathered for a potential duel that was eagerly anticipated. After YHC signed up in a blank cell last night and created a route, Saab also signed up in a blank cell last night and created a route. After some threatening text messages back and forth, it was established that it would be figured out in the AM. Under a haze of disappointment, it turns out there was no duel. Bodos had studied YHCs route and was planning on running that. Saab wanted hills and was planning on running his route. So it was left to YHC, as others were either walking or had no clue what was going on. 0530 arrived and after some studder stepping in each direction, YHC’s route was chosen. Off we went, for a flat, somewhat of a double lollipop kind of route. Turns out Bodos didn’t study it enough.

    The Route

    • East on Grove
    • North on Nansemond
    • West on Patterson
    • North on Spokane (who knows why there is a Spokane in RVA)
    • Jog over to east on Monument
    • 4s turn at Commonwealth, 5s at Hamilton, 6s at Tilden
    • West on Grove

    Numbers, names, YHC took us out.

    Saab hasn’t yet signed up for 3/21 but promised he would. Someone needs to check their internet connection b/c one of us was wrong last night.

    Title was stolen from Saab’s comment that the route apparently passed by each of his youngin’s homes.

    Splinter out.

  • Pie Day!

    11 grown-boys ran around the parking lot at Satan’s Hill today. With songs from American PIE playing in the background, here’s what went down…

    COP #1 – EMOM with coupons. QTY (3) exercises with a run length of (14) parking spaces.

    • Round #1
      • QTY (1) OH Press, QTY (1) Lateral Raise and QTY (1) Merkin – run to the marker and back
      • QTY (2) OH Press, QTY (2) Lateral Raise and QTY (2) Merkins – run to the marker and back
      • Repeat to failure. The PAX completed QTY (16) rounds
    • Round #2
      • QTY (1) Squat, QTY (1) Swing and QTY (1) DC Lunge – run to the marker and back
      • QTY (2) Squat, QTY (2) Swing and QTY (2) DC Lunge – run to the marker and back
      • Repeat to failure. The PAX completed QTY (8) rounds

    COP #2 – Ring of Fire

    • Each PAX member chose an exercise/run for everyone to complete. QTY (10)
    • Some were more generous than others.

    ANNOUNCEMENTS

    • Monday, 3/17 – Fandango’s 1-year at The Alamo
    • Saturday, 3/22 – Hangout at L Woods. Hit him up for deets
    • Monday, 3/24 – Happy 2nd Birthday, Alamo!

    PRAYERS/WINS

    • WIN – Futon’s family weekend to celebrate his mom’s 70th birthday!
    • WIN – Boberry will be a father to a teenager tomorrow!
    • WIN/PRAYER – Ponch going to see LA v Chicago in Japan!
    • WIN/PRAYER – Ponch participating in his first half-marathon next weekend!
    • WIN – YHC is officially putting in a 2-week notice today and is PUMPED for the next chapter!

    YHC had a lot on the mind this morning so things may have been a bit scattered. Still managed to get the juices flowing and enjoyed being able to lead y’all!