Category: Richmond, VA

  • Insomniac Run

    YHC woke up extra early and couldnt get back to sleep, so decided to get a little extra run in before the pull up session. Was turning out to be an easy run at a decent pace until YHC decided to try a new road to get back to Ecoff. About a third of a mile down this dark road and there’s a DEAD END sign. YHC got cookin! 8 minute mile pace back for close to a mile and a half

  • Don’t Stand Downwind

    7 men made it out to hit the kettlebells on a cool 70 degree and sunny morning. The air was crispy aside from a few times where a warm fog drifted by… caused by high-fiber foods.

    Mosey to the back of the parking lot.

    Warmup CoP
    Side Straddle Hops
    Helicopters
    Ukrainian Soldiers
    Imperial Walkers
    Copperhead Squats
    Arm Circles

    Cocaine Bear Crawl
    Bear crawl back to the kettlebells stopping every 2 white lines to do a Merkin.

    Upper Body CoP
    Close-grip curls x20
    Close-grip reverse curls x20
    Front arm raise x15
    Overhead press x30
    Swings x30
    Lawnmowers x15 per arm
    Skullcrushers x20
    Chest press x30

    Mosey to the bus loading area for a DORA
    100 Goblet Squats
    200 Calf Raises
    300 LBCs

    Farmers Walk x2
    Loop the bus loading zone holding the kettlebell in the left hand and then repeat with right hand.

    Kettlebell Bank of 500 American Hammers

    Mosey BTTF

    Bank of 200 Merkins

    Light stretching to close it out. Nice to see everyone this morning, glad to see Knock-Knock back for day 2… keep it up!

    Numbers > Names > Announcements (check Slack) > BOM

  • F’You I won’t do what ya tell me

    3 Rage Against the Machine ragers and YHC came out of the Gloom to run the hills around BWES this morning.

    YHC called the SOJ 5 fingers route and away we went. The route was River Downs to the stop sign take a left up the big hill, turn around to the stop sign take a right and another right at the next cul de sac up and back. Around to Twin Team up and down cross Robious and up and down the two Cul de Sacs on the right

    YHC did not see the others the rest of the time and found out later that they didn’t take the left at the first stop sign so YHC was heading back out before they came back.

    YHC had 5.15 on the GPS

    Numbers / Names House Party took us out

    NMS:

    Doesn’t really matter where you run as long as you run, way to push guys

  • Shake Weights at the St. Christopher’s Country Club

    The bell rang and five pax … no, actually six pax, because here comes Hitch right on Hitch Time, which is about 90 seconds behind the rest of us … no, actually seven pax, because we picked the Mayor up on Turn 3 of our first lap around the track … posted for the inaugural Tabata & Track workout at St. Christopher’s.

    It was Launch Day and yes, there was a Hitch.

    The track is kind of cushy compared to the middle school track where I ran the Charlotte version of this workout, and it definitely doesn’t overlook a garbage truck depot like the other one did AND it’s near the Country Club of Virginia, so I like the SCCC name for this one. Initiation is free, there’s no waiting list and you pay your dues by rising from the FS and posting in The Gloom. Just pray Bodos doesn’t crash his e-bike on the way there …

    Here’s what we did:

    Tabata #1: Warmup

    SSH/IW x4

    Track #1: 400m

    Tabata #2:

    Squats (with weight)

    Track #2: 400m

    Tabata #3: Gear

    Lawnmowers

    Track #3: 400m

    Tabata #4

    Merkins/Wide-Arms/Diamonds/Drydocks x2

    Track #4: 400m

    Tabata #5: Gear

    Overhead chest press/overhead triceps press x 4

    Track #5: 400m

    Tabata #6: 4 Minutes of Mary

    Heels to Heaven; American Hammer; Freddy Mercury; Flutter Kicks; Rosalita; WW2 Sit-ups; Knee Ups

    Track #6: 800m

    Total mileage:1.75 miles

    We’ll be going again every Monday going forward, so please bring your favorite piece of weighted gear (or borrow one of TYA’s Shake Weights) and join us! I will lead for first few weeks, then turn over the Q to others.

    OBT

  • Rudy! Rudy! Rudy! (Grab a Redbull)

    Were gonna go inside, were gonna go outside, inside and outside. Were gonna get ’em on the run boys and once we get ’em on the run were gonna keep ’em on the run. And then were gonna go go go go go and were not gonna stop til we get across that goalline.

    12 (+1 Rucker) showed up to defend the Alamo in the dark gloom this morning. Hot Potato called when the Q Sheet went blank leading up to the Q. (Rumors of Cookie playing games vs the beer winning)

    Meatball: Warmara – Did we ever finish the warmarama? Circle Back. SSH, Copperhead Squats, Merkins. Intro to F3 to FNG with Core Principles and explanation of a rotating Q. Mosey to the Tunnel of Love.

    COP #1: Triple Check – Air Chair / Balls to the Wall with a stumble run in the dark and no headlamps.

    COP #2: Elevens in the lot. WW2 with American Hammers

    COP #2: Warby’s redefined 4 corners: Chain Smokers into Lt. Dan’s at the fence, Bear Crawl to the Net for Burpees and walk back.

    COP #3: Hermey taking us to time with Stance Stretch Kicks and cool down to complete the Rama.

    COT: Numbers and Names. Welcome to Justin / “Knock-Knock” a neighbor of Cookie, Young Dad looking to get back in shape with limited time. Common story…

    Announcements:

    • Oct 25-27: Family camping in Amelia. Deets coming soon
    • Oct 26: The Bridge
    • Nov 2: Daddy Daughter Dance

    Prayers:

    • Those fighting Cancer: Big Win with Swoop, Wildcat and Yeehaw representing Team Brightside in Kiawah this weekend and raising over 60K alongside F3 RVA
    • Western NC still recovering from Helene

  • No more daylight?

    On this beautiful fall like and dark morning 7 warriors descended on the peaceful fields of The Deep. According to 2 lady’s looking for a quiet place to do their workout, this is what might have happened:

    COP:
    Mosey to the back of school for F3 Mission, introductions and disclaimers.
    SSH, DMH, DQ’s, IW, Helis, Merkins, LBC

    The Thang:
    Mosey to bus loop for

    Millennium Dora (Basically a Dora 1-2-3 plus adding a 4th for a total of 1000 reps):

    • 100 merkins
    • 200 APD
    • 300 LBC
    • 400 Squats
    • Partner runs bus loop – wait for the six before starting each new exercise – Al Gore/Planks

    2 rounds of pole smokers, last person runs to front

    Mosey to front of School – 11’s with V-Ups at the bottom and Merkins at (about) the crest of the hill

    BTTF – Numberama, Namerama

    ANNOUNCEMENT 

    • Tuesday Firehouse Insbrook at noon
    • Saturday Whitesnakes band at Kindred Spirit Satellite 1626 Ownby Ln.

    PRAYER REQUESTS

    • Healing for Fudd’s Sister
    • EF Hutton recovery (back/hip)
    • and all others battling injuries and other struggle

    Take a moment this week to reach out to someone you have not heard from or seen in a while!

    We still do not know if Pigskin can count higher then 3 in German as YHC as the Q only gets to count to 3…
    @Whitesnake: “we no longer have any daylight at the end of our 5:30 workout” – YHC: “DST is ending soon!”

  • Beta Testing

    9 Redwoods gathered for a beatdown at the Darkest AO in RVA and this is what happened.

    Mosey to the bottom of Lindsay for a quiet COP. Various exercises to included Inverted and Non-Inverted Scorpion Kicks. Bernie Sanders back up to the top of Lindsay.

    Mosey over West Drive Circle to the first ever Triple Ch-ora. Triple Ch-ora is a hybrid between a Triple Check and a Dora. Round 1 – P1 completes 50 Merkins, P2 runs the circle, P3 Imperial Walkers. If P1 hasn’t completed the 50 merkins then everyone continues the exercises. Round 2 – P1 completes 100 LBC’s, P2 runs the circle, P3 Squats. Round 3 – P1 completes 150 Single Count Flutters, P2 runs the circle, P3 SSH’s.

    Line up in 2 lines across from each other. Man 1 on one side Bear Crawls to the front of the opposite lined and Man 2 folds in behind him to the opposite line and continue. Eventual switch to Crawl Bears.

    Indigenous Peoples Bunny Hop. *Favorite of Last Calls* Line up and everyone does Squats while the last guy Bunny Hops to the front of the line and rotate. 2 Complete rounds.

    Mosey back to the school for various Ab and Merkins. 20 HRMs, 20 5 Count WWI’s, 20 LBC’s, 10 Werkins, 20 Wide Legged Flutter Kicks, 10 Dive Bombers, etc.

    Announcements – 2nd Tuesday 2nd F – Firehouse Subs Tuesday 10/8 at 12:00 Innsbrook. Rodeo Clown has a 2nd F planned for someday/sometime, see Last Call for no details, better yet check Slack.

    Prayers – Fudd’s sister Mary and her family.

    NMS – Today tested the limits of how many variations of exercises can be done after 10 years of F3RVA. YHC thinks it was a resounding success but the Pax may say otherwise. Have a great day.

  • Rachel

    Forteen warriors in the gloom, one topic of conversation for 90 minutes straight. We worked out around the lake, amongst the deer, and with an unusually great number of car traffic. Micro-blocks were used and the conversation was plenty.

    YHC took us out.

    2nd F at Libbie Market next disappoints.

  • Musical Circle of Prayer

    10 mature warriors showed up in Northern Short Pump and dodged pickleballers for a Fireman Ed beatdown. Mosey to the football field that is the inspiration for Gridiron.

    COP: DMH, DQ, merkins, HRMs, FMs, Phelps the arms out to get them ready.

    Line up at goal line for a Triple Check.

    Pacer bear crawls to 20 and crawl bears back. Others do Carolina Dry docks and APDs. Three sets of bear crawls and crawl bears are tough especially when you are next to energetic Tater. Line up at 50.

    Pacer lunges to 25 and bernies back. Others do squats and jump squats. Mosey to little hill next to parking lot.

    Burpee time with first set 30 seconds of burpees with 30 seconds rest, then 35 and 25, 40 and 20, 45 and 15, 50 and 10, and finally 55 and 5. This one was a crowd pleaser. Mosey to the Gator bars.

    First set 10 chinups/jerkins and 20 dips, then 7 chin ups/jerkins and 30 dips, then 5 chin ups and 40 dips. Mosey to Marcy’s playground.

    Doras with 100 derkins, 200 2 count flutter kicks and 300 LBCs. Other partner runs a half loop around the parking lot.

    Finished with APDs, American hammers, diamond merkins and stretching exercises (I am allowed to lead those since I am an AARP member).

    Firehouse subs on Tuesday. Pray for Fudd’s sister, Fireman Ed’s father and law, Fireman Ed’s medical test on 10/14 and those recovering from Helene’s aftermath. While Attila graciously took us out in prayer, a parent of one of the young football players decided to come in with 90 decibel modern rap music. Hence the title of the backblast.

    Let’s go Mets!

    Fireman Ed

  • Freed to Lead No One

    YHC started running at 515 with the goal of picking up some runners and Ruckers at 6am. The F3 parking area appeared to be empty, so I pushed on for 9 miles total. Had to say hello and bounce as Purple Rain and company arrived for the bootcamp. Sorry I missed it!