Category: Richmond, VA

  • Where are the Goochland kids?

    Six of Henrico’s best woke up to rain and still came out to The Deep. Goochland stayed in bed. Blue Moon must have spent all night dancing with Tatar to “Hold Back the Rain” from Duran Duran.

    We started with a run past the tomatoes and followed the path all the way to the back playground blacktop. We circled up and did the same themed warmup from the first meeting at The Deep: ten warm up exercises followed by escalating burpees (ending at ten). Warm ups included SSH, IW, DQ, Flutters, Reverse Crunches, Hammers, Helicopters, Arm Circles (forward and backward) and LBCs. The first exercise on the ground, flutters, brought groans as it got us all wet as I forgot to squeegee off the blacktop beforehand. Sorry, not sorry.

    Then it was Dora time after partnering up. 100 merkins, 200 squats, 300 lbcs, partner running the long way of the blacktop. We wrapped up our blacktop time with four corners with 20 HRMs, 30 jump squats, 40 single count lunges and 50 SSH.

    We then moseyed to the bus loop for a triple check of pole smokers, hammers and a bus loop lap and then moseyed back to start and it was time. A little more than 1 1/2 miles working our way around the school.

    Lunch Tuesday at Firehouse Subs, Noon.

    Thank you to all who served our country. And prayers to our F3 brothers and families fighting cancer.

  • “It’s like Rain… on your VQ day”

    Two fearless pax who know how to turn off sunday night football & set the alarm ⏰ arrived in the rain for a leg & speed workout. Reminiscent of Beat It’s VQ in a tropical storm.

    Warm-ups then over to:

    Bus Loop: “Wheel of Pain”

    • Goal: 12 laps (3 miles) as a team of 2
    • One runner at a time
    • Other runner does leg or ab workout in place
    • 120 second Tabata timer ⏲️
    • Queue some great tunes 🎵
    • Runner 1 runs
    • Runner 2 lunges etc
    • At the whistle, only the runner does 5 burpees
    • Motivation to finish your lap & tag your buddy to avoid burpees in under 2 minutes

    Prayers for veterans day – awareness & support how we can. Beat It took us out

  • Studfinder VQ – Mudslide inspired beatdown at Satan’s Hill

    Ghost writer here for Studfinder. 20 dirty dogs came out to join old Studfinder this past Friday at Satan’s Hill to cap of VQ week.

    Good job on warmup and the introduction. After all that, Studfinder introduced 13 stations of pain. Partner up, about 2.5 minutes each rotation.

    1. Tug of war 

    X3 then stretch w/ rope 

    2. 20 squat run hill 20 squat 

    3. Jump rope 

    4. Bench press x200

    5. 15 pushups run hill 15 more

    6. Medicine ball squats 

    7. 15 chest to bar run hill 10 more

    8. Lunge with weights to curb/cone x2 

    9. Overhead press x150 

    10. 10 burpees run hill 5 burpees 

    11. Farmers walk to cone x2 

    12. Curls x200 

    13. 20 side strat hops run hill 20

    Studfinder prayed us out.

    Sign up for Chili cookoff.

  • New Faces on the Trail

    YHC roped in a couple of FNGs (Friendly New Guys) for this morning’s trail run: one was fresh meat to the F3 workout crew, and the other, a transplant from Raleigh, NC, was new to the F3RVA scene. Six trailblazers, including three seasoned vets, kicked off their Sunday with a brisk morning run. The PAX tackled the Buttermilk/North Bank loop, crossing the legendary T. Pot Bridge for a total of 7 miles.

    After a deep dive into the naming pool, the FNG new to F3 was christened EV (a nod to Eddie Vedder), while the Raleigh newbie was rebranded as Kashmir.

  • Brunch in Bentley

    Another pre-Gridiron run and we found some new territory. Went South to Leisfeld, then North on Gayton and then went into the Bentley subdivision for something new (and to make it 3 miles). Eventually ended up back on Pouncey Track and headed home. 3.04 miles in 26:13 for 8:37 a mile. A nice warmup for a Tatar Gridiron where we mistakenly assumed there would not be much running.

  • 100th Q for 2024

    Rounding out VQ week, a dozen SOJ HIM’s attended the centennial celebration of riding the DTH pain train in 2024. Putting experience to the test, the Q served up the following beatdown without having made a single plan, except to maybe do 100 of something. The PAX were not disappointed. 

    The THANG: 

    WARMERAMA: 

    • Mosey loop the lot, then down to the bottom of the grass hill
    • Ascend with x10 Broad Jump Burpees OYO
    • Moseyrama the larger lot and circle up in the adjacent grassy area
    • Welcome & Disclaimer
    • An extended variation of DTH top to bottom IC Reps

    COP #1: 

    • Mosey to the poles near the flag, poles suck with gravel galore, sooo long mosey to poles on other side of park
    • TRIPLE CHECK:
    • P1 – Pole Smokers
    • P2 – Dips
    • P3 – Bear crawl 50 yards, run back

    COP #2:

    • Mosey to the snack shack
    • WALLORAMA
    • Hoedowns IC
    • BTTW Hip Slappers IC
    • Dirty Hookups IC ea side
    • Donkey Kickoffs to 20

    COP #3:

    • Partner up for a CENTURY DORA
    • x100 Merkins
    • x100 Jump Squats
    • x100 WWII’s
    • Partner box jumps down steps, runs across, box jumps back up steps, to switch

    COP #4:

    • HILL FUN
    • Purple Rain murmured “just don’t call Monkey Humpers…”
    • SOOOO, Bear Crawl to the top
    • x10 Monkey Humpers
    • Crawl Bear back to the bottom
    • x10 more Humpers
    • Continue until you reach x100 MH’s

    Mosey BTTF:

    • Circle up in plank, drop to low plank for the F3 REVIEW
    • WOODSMAN – please share the F3 Credo
    • Hold it low and then push up after he achieves the Credo with some assistance
    • WOODSMAN! Please share the F3 Mission
    • Repeato on the low hold and helping the man
    • WOODSMAN! Five Core Principles please! Almost got it done on his own. 

    FINAL BONUS COP:

    • Run down to the bottom of the grass hill
    • Bernie to the top
    • x100 SSH’s OYO
    • Run back to bottom
    • Bear Crawl to the top
    • x100 Alt Toe-Taps (2-ct)
    • Ok, NOW mosey BTTF

    COT:

    • Counterama # 12 (welcome ROADRASH!)
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Great group this morning willing to follow DTH one more time and put in the hard work. No complaints from this tough group, only complements. Welcome back to DM (brought out recently by Broadway) and a big hearty welcome to FNG Roadrash! He’s a tough ex-Marine with a history of wrecking his motorcycle. YHC shared with the PAX the beauty and joy of Q’ing and invited everyone to partake – it’s a Core Principle to share this honor! Yours AYE! ~DTH

  • New Kent – Bermuda Triangle Of Pain?

    Pool Boy’s in the House!!!!

    4 midieval knights and their 2.0’s came to stake claim on the Bermuda grid iron that is The Lumberyard! YHC might have intentionally started the beatdown one minute late to hit the deck for a 10 burpee penalty OYO, and who know’s maybe we get a straggler. I wasn’t able to get anybody to splash merlot, so back to the drawing board!

    COP 

    •Mosey a lap around football field •20 SSH’s • 10 Imperial Walkers(YHC falls asleep at the wheel and forgets how to count IC while maybe doing Hill Billy’s by mistake)•10 LBC’s • 10 Merkins •Wilson and Fudd’s Wife •Reverse Scorpions •Knee knockers

    The Thang!
    Triangle of Pain – 3 rounds – 1st rd 25 ct. 2nd rd 20 ct. 3rd rd 10 ct. Burpees half ct.

    •Run a lap around football field

    •Hand Release Merkins at 1st point.

    •MOT = Murder Bunny 50 yards to 2nd point.

    •Overhead Press at 2nd point. Leave coupons.

    •MOT = Run 53 yards across center field to 3rd point.

    •Rollover Crunches

    •MOT = Run 53 yards across center field back to 2nd point.

    •Burpees at 2nd point to pick up coupons.

    •MOT= Bear Crawl Coupon pull through 50 yards back to first point.

    •2ct. American Hammers

    •Burnie the field 100 yards, sprint back 100 yards.

    COT

    Announcements

    Choo Choo’s got a huge F3 banner rocking off the side of his pickup at the workout this morning! It’s looking real good!

    Today was Yukon Cornelius’s 10th post, we gifted him his very own custom spray painted coupon with F3 stenciled all over it.

    It was great to have Pool Boy come out to the Lumber Yard! None of us would be out here this morning if he hadn’t gotten Choo Choo into F3.

    It was bring your 2.0 day this gloom and we got we had 3 new faces! Pool Boy’s daughter has been knighted Fancy Pants! Yukon Cornelius’s son has been knighted Tumble! Last but not least Beavers daughter has been knighted Rainbow Blast!

    Choo Choo took us out in prayer.

  • The Weinke, the Tits, and the Carillon. Oh My!

    13 Historians gathered to share their last memory of the Carillon—and today, we made some new ones. According to the Weinke ‘left on the steps’ many years ago, this is how it went down… Let’s go!!

    Warmarama: Mosey to the Carillon, up the steps down the steps… Circle up.
    SSH, Arm Circles, Helicopters, Imperial Walkers, DQ, CH Squats, LBCs.

    The Thing:
    Triple Check
    SSH, Merkins, Runner up the steps and back
    x3

    Partner Up.
    Bear Crawls up the Steps
    10 Booyah Merkins
    Back to the Bottom
    x2

    Triple Check
    Mosey to the field, 25 yard line
    Squats, LBC, Runner to the Carillon, up the steps and back.
    x3

    Partner Work
    Wheel Barrel to the Top of the Carillon
    PLT x 20
    Run back to the Bottom – Switch

    DORA
    100 Merkins
    200 SSH
    300 Flutter Kicks
    Run down the steps and back.

    Back to the field for some Mary.
    PAX Favorite ABS x 10 in cadence.
    BTTF for a 60seconds of Broga.
    Numberama, Namerama
    YHC took us out.

    Moleskin: No long moseys today at Dogpile, no love hill, no pipeline, no bridge or Rusty Cage.. 6 years in 60 minutes, we did all the things. It was great to back on the steps at the Carillon today. Well done boys!! Thanks for letting me lead.

    Oyster

  • Grid Iron Concert

    Ten men attended the Grid Iron Concert this morning. Basically, high energy music along side your favorite exercises. If an F’bomb occurs in a song…time to do a burpee.

    Warm Up: (Eminem’s Lose Yourself)

    Mosey to Grid Iron for:

    Starfish. Start in center and go to each corner for 20: WWIIs, Squats, Carolina Dry Docks, and Side Straddle Hops…after each corner come back to center for 5 Burpees (AC/DC Back in Black, Metallica Enter Sandman, Kanye Power, RTJ Blockbuster Night)

    Leg-Dora: 100 Squats, 200 Lunges and 300 Heel Raises (Gun’s and Roses’ Paradise City, Lim Bizkit’s Break Stuff, Shinedown’s Sound of Madness, Kanye’s Stronger, Nickelback’s Burn it to the Ground)

    WWII’s to Van Halen’s Panama.

    Thunder Burpees to AC/DC’s Thunderstruck (33 of them)

    ”50 yard mosey-50 yard sprint” to House of Pain’s Jump Around

    Beast: WWIs, WWIIs, Side Crunches, LBC’s, ‘Merican Hammers, Squats to Motley Crue’s Dr. Feelgood, The Cult’s Love Removal Machine, Fall Out Boy’s Sugar We’re Going Down, Ozzy’s Crazy Train

  • Getting Race Ready

    1 Pavement Pounder and 1 trail runner got up in the wee hours of the morning for the first edition of Premature Acceleration since I don’t know when. We ran around to the back entrance to the park then a tour of the Mayfair Estates neighborhood behind PapaJohns. Great to catch up with Boberry as always. I have the Richmond Half Marathon next week, and Boberry has a 30k trail run coming up in January, so we had a lot of talk about nutrition and strategies for running races. Then on to DTH’s ruck and beatdown!