Category: Richmond, VA

  • Celebrating White Deer’s Sexual Orifices

    Making it a clean sweep of Q’s this week.  The new pickleball area is almost complete at the Gridiron, providing more opportunities for beat-down.  Here is how it went down today:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • APD
    • Mosey to the lower practice field for an arch loader – animal walk/crawl across field, 20 WWII sit-ups, mosey back for 10 burpees, rinse and repeat with the following
      • Bear crawl
      • Crab walk
      • Duck walk
      • Bunny hop
      • Cheetah sprint
      • Gorilla walk
    • Partner off – 3x 20 PLT
    • Jack Webb
    • Mosey to the new pickle ball courts/parking lot for a 3x check
      • Run
      • Dips
      • FM
    • Circle up for some Mary
      • 1 legged crunches, each side
      • FK
      • Side crunches, each side
      • LBC
      • Superman
    • DMH
    • COT with YHC taking us out

    Never a dull day with White Deer.  He brought his clipboard and his big mouth, which we deemed to be one of his 3 sexual orifices.  We celebrate all 3 orifices with 3x PLTs. 

    Pigskin never takes a rep off. T-claps and respect! Tater can gorilla hop at an alarmingly face pace!

    Prayers up for Fudd and Fireman Ed.

    God is good all of the time!

    Attila

  • Mormonites & Letterkenny

    4 HIMS gallantly rode into the gloomy Lumber Yard on their trusty four wheeled steeds to get jiggly with what lay ahead.

    COP – Mosey the long way to circle up for DQ’s, Arm Circles, Chinooks, Hill Billy Walkers, and Freddie Mercury’s.

    The Thang!

    Mosey back to the flag for “Lunge No Man Behind”. As a group lunge to first cone and sprint back to start, pick up the 6 if back early. Lunge to 2nd cone and sprint back to start, pick up 6. Continue for 5 cones.

    “Sally Up, Sally Down” – Merkins, all the way up, come down and hold without torso contacting the ground.

    Return back to “Lunge No Man Behind” in reverso.

    Mosey to small soccer parking lot for Cocaine Bears.

    Mosey to circle for Ring of Fire – pax selects an ab workout.

    End with COT

    Announcements, Prayer Requests, Yukon took us out in prayer.

  • Cheers to another year around the sun…

    YHC was joined by tough and uncompromising individuals on his Name Day celebration. YHC is a week late on the backblast and in his old age has forgotten a lot of what we did. YHC probably would have forgotten to write the backblast has ‘ol Heisty not sent him a text this afternoon.

    As far as the workout, YHC recalls that we ran, we laughed, we exercised, we laughed some more with many of the laughs at YHC’s expense and then we stretched. YHC also vividly remembers that there was too much running for Last Call’s liking. Sorry buddy.

    Thanks for celebrating with me. Couldn’t ask for a better way to start the day.

    YHC took us out wrapping it up quickly before the bus tried to run us over. Party favors were distributed to those in attendance post workout. Hope you enjoyed The Legend brew.

  • Loose Glutes

    13 grown-boys showed up to Satan’s Hill this morning and got after it on this Feel Good Friday. With the smell of donuts in the air, here’s what went down.

    WARMARAMA – Moseyed down to the bottom of the hill and back. Back to the parking lot for some stretching…SSH’s, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife. Moseyed back down to the bottom of the hill for what was originally advertised as a Build-A-Beast but is now being rebranded as “Jake’s (not Jacob’s) Latter.”

    COP #1: Jake’s Latter – Start at the bottom of Satan’s Hill and finish all the way at the top.

    Round 1

    • Run to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks), run to Marker #2 (5 2x Flutter Kicks), run to Marker #3 (5 2x Flutter Kicks), run back to Marker #2 (5 2x Flutter Kicks), run back to Marker #1 (5 2x Flutter Kicks) and run back to the starting point.

    Round 2

    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.
    • Run to Marker #1 (5 2x Flutter Kicks, 5 Squats), run to Marker #2 (5 2x Flutter Kicks, 5 Squats), run to Marker #3 (5 2x Flutter Kicks, 5 Squats), run back to Marker #2 (5 2x Flutter Kicks, 5 Squats), run back to Marker #1 (5 2x Flutter Kicks, 5 Squats) and run back to the starting point.

    Round 3

    • NO ROUND 3! YHC decided to bag this round so the PAX moseyed back to the starting point.

    COP #2

    Triple Check: Runner to the bridge and back, Coupon Curls and Jerkins.

    COP #3

    Broga: Led by Mudslide

    ANNOUNCEMENTS

    • VQ Week coming up! Starts on 11/4
    • Chili Cool Off – Sunday, 11/24 at the Rountrey Clubhouse from 3-6
    • Daddy Daughter Dance – Saturday, 11/2 at WEAG from 7-9
    • Ultimate on 10/31 at Timberwolf!

    PRAYERS/WINS

    • PRAYER – Futon’s friend Susan’s father.

  • Behind the Woodshed

    Seven HIM’s avoided TwinTeam Hill but discovered things aren’t much better behind the DTH Woodshed. No lounging around today!

    The THANG:

    WARMERAMA: 

    • Mosey laps around the lot including Betnie and concluding with x10 Burpee Broad Jumps, then circle up in front of the school
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    COP #1: 

    • Mosey around to the bus loop
    • Partner up for a DORA
    • x100 HRM’s
    • x200 Jump Squats
    • x300 Flutters (2-ct)
    • Moving partner runs loop

    COP #2:

    • Mosey back to the field for a WILT
    • Two times around the field doing x50 reps at each corner, rotating through SSH’s, CDD’s, M.Humpers, and LBC’s
    • First lap, stay together
    • Second lap, OYO

    COP #3:

    • BUNCHO-O-FIFTIES
    • Exit the track down to the road
    • x50 Lunges
    • Mosey down to the back side of the Swamp’s ticket entrance, AKA “The Woodshed”
    • x50 Chicken Peckers (BTTW)
    • Mosey over to a line of wooden posts
    • x50 Pole Smokers
    • Mosey over to some bleachers
    • x50 Dips
    • Mosey over to the big parking lot
    • x50 Mini Broad Jumps or Bunny Hops up the lot (Rosie’s 17th superpower)
    • Mosey up to the little hill
    • x50 Merkins broken up into sets of x10 at the bottom/top of the hill, with BearCrawl and CrawlBear up and down between sets
    • SPRINT across the field BTTF
    • x50 SSH’s

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Brothers on IR

    NMS:  Brisk beautiful morning to embrace the suck with a fine band of gloom brothers. Everyone seemed game enough to handle Burpee Broad Jumps out of the gate, and we just went hard from there. Always enjoy Senior Frog’s energy and nobody bunny hops faster than Rosie. We (Rosie) managed to headlock WET BANDIT into joining the VQ WEEK! He’ll Q TwinTeam in 2 weeks, so let’s be sure we get a hearty band of smack talkers there for him. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance
    • 11/3-9 – VQ Week! 

  • Bro Code With A Thrash of Metal

    Bro Code.  IYKYK.

    MOLESKIN

    Metal was the topic of the morning.  Mr. Rogers is going to head bang to The Four Horsemen all night in downtown Waynesboro.  Rumor has it they are better than the real thing.  Ukraine prefers Indie Rock.

    ANNOUNCEMENTS

    Cancer sucks – prayers up

  • 2 Steps Forward 1 Back

    HOT Potato Q all the way.

    Machismo warmed us up with some slow dawg DQs and some arm circles much to Last Calls’s delight.

    I’m really invested here writing this.

    Then Machismo made us do various movements between light poles all the way down the hill including high knees, butt kicks, Bernies, murder gorillas, crab walks, lunges, you name it.

    Then Belay made us run to light posts, Bernie back one, and hit some Mercans all the way back up the hill.

    Then I had the last 5 minutes which is how I got stuck with writing this. Made the dudes run and hit abs. Nuff said.

    Prayed for our health, others dealing with physical, spiritual, or mental health issues, prayed for our care takers. Appreciated the men and the work today. Last Call and Scram want to run more next time.

  • Stolen Workout From Meatball

    About 3 months in doing Graveyard Shift and for the first time, I’m flying solo. Too bad for everyone else, the workout I stole from a Meatball Q was a real burner! The format was the same, I did a few different exercises, and did a lap between each group of sets.

    Add 1 exercise, Drop 10 reps each round
    60 reps Mountain Climbers, Oblique Exercises 30 each side
    Lap
    50 Add Ball Dippers
    Lap
    40 Add Merkins
    Lap
    30 Add Pulse ups
    Lap
    20 Add Double Clutch Squat jumps
    Lap
    Was going to add 10 burpees but ran out of time.

    Great workout with a high volume of reps. Now onto Timberwolf for State Farm’s going away thrasher.

  • Graveyard Pre Run in Old Hundred

    YHC was a little excited for the morning’s activities and had to get an early start. Ventured into the Old Hundred neighborhood across the street from Swift Creek. Got an easy 5k in before the next shift.

  • See you later, not good bye!

    YHC almost cried when 30 Timberwolves howled into Tomahawk middle for a State Farm pain train. The juices were flowing this morning as all regions of F3 RVA were representing: SOJ, Dirty South, NOJ, New Kent, and wherever @handshake crawled out of 😉 What an amazing group, and they hardly complained during the menagerie of “F3 RVA’s greatest COPs” hits presented below.

    Warmarama

    • Mosy, Intro, Disclaimer
    • SSH, UK’s, Grass Grabbers
    • Plank Up: Mission, Credo, Principles
    • Name that Pax! ALMOST made it around the circle – Merkins for all
    1. COP 1 – Merkin Jax Suicide
      • A creation of YHC from my early days at Rock n’ Roll
      • 1 Perfect Merkin
      • Bear Crawl to Free Throw
      • 4 Plank Jax
      • Crawl Bear Back to baseline
      • Repeato each phase of the suicide but ladder up to 2 merkins/8 plank Jax —> Up to 4 perfect merkins and 16 plank jax
      • Seemed innocent at first but the SWOLDIERS were on fire by the end
    2. COP 2 – Catch me if you can
      • Mosy to the hills at the entrance of school
      • An ode to DTH from one of my first beatdowns at Source of Truth (RIP). And basically every week at Satan’s Hill, ha
      • Partner up – All XO’s up the hill
      • Pax 1 – Crawl Bear up hill
      • Pax 2 – 3 Burpees – run to your partner, and swap
      • Shoulders have failed to function at this point
      • Round 2
      • Pax 1 – Reverse Lunge up the hill
      • Pax 2 – 10 Firecracker jumps (jump knees to hands)
      • The heavy breathing is picking up
    3. COP 3 – PFT (2minute max) – burpees
      • During the prep for Grow Ruck, myself and some others (Namely Big Rig) got into some “2 minute maximums” as a way to benchmark your fitness and really push your V02 max
      • Today’s 2 minute max?? Burpees! Groan
      • The PAX were offered a “special prize” if they completed over 30 burpees in the 2 minutes
      • About 75% hit the mark! Their reward – full sprint around the school. Less than 30, Mosy to tennis court and back
      • Wildcat needs his head checked – 41 burpees in 2 minutes might be a world record!
    4. Finisher – CAPTAIN THORS
      • Picked this little gem up in F3 Kansas City. YHC’s parting gift for future Mary’s
      • 1 EA WW 2 sit-up followed by 4count American Hammer
      • 2 EA WW 2 Sit-up followed by 8 count American Hammer
      • —> Proceed up to 10 reps! (10 WW2’s and 10EA 4 ct American hammers)

    Sufficiently smoked – we stretched for 60 seconds to close it out.

    • Names, Numbers (Thax to meatball for scooping his phone to video, YHC could NOT remember 30 names)
    • Announcements: Camping, VQ week coming up

    NMS: Suffice to say that my cup is overflowing. I shared this morning that F3 found me when i needed it most. I was struggling to be the supportive/strong husband i needed to be in order to support my wife going through a tough season in her life. With the strength, fellowship, resolve, and purpose i found in F3RVA I was able to be that man both at home and in other areas of my life. I think it ultimately gave me the courage to help relocate us to be closer to family so the M and I can start the next phase of our life together with family there to support.

    I now feel i have the strength and foundation to spin off F3 Altoona (about 1.5 hours from the nearest Pittsburgh AO). I am excited for what God has planned next. Also – it’s NOT goodbye – my work will bring me here a 1 or 2 times a month and I’ll be ghosting into various AO’s when you least expect it, but my leadership role will be relatively absent. But i know the F3RVA Pax are going to continue inspiring, headlocking, and making people splash merlot across this city!

    Give F3 to someone who needs it! Thank you to all the HIM’s who came out today – it means the world. Much Love, and see you in the gloom!

    -State Farm