Category: Richmond, VA

  • How ’bout Another Anniversary?

    A beautiful misty morning welcomed 4 seasoned redwoods (two extra seasoned) to Byrd Park for a dual Q at WDog on what happened to be a special day. Here’s what went down.

    COP:

    Mossy (see what YHC did there?) to the Carillon Square for a series of warm-ups. Exercises were:

    Dead Man Hang, Stretches, Flutters, Merkins, Fudd’s Wife, Wilson’s Wife, APDs and several others.

    THE THANG:

    Mosey to the Amphitheatre for Descending Dips x 5 and Ascending Incline Merkins x 5. Swirly passes the Q to YHC at the circle, delayed Slaughter Starter (Burpees x 10) then off to the Carillon Field for 4 Corners:

    CDD x 10, Squats x 20, SSH x 30, LBC x 40, then reverso and repeato.

    Mosey around the Carillon to the Rusty Cage. Partner up and complete either Jerkins or Pullups x10 while partner Al Gore. Complete 3 rounds.

    Mosey to Penny Stage for Step ups x 10 and Incline Merkins x 10; 3 rounds, then mosey back to the VSF for COT. No announcements (I think?) but thoughts and prayers for everyone affected by Helene. BT took us out.

    NAKED MOLESKIN:

    YHC remembered on the drive over that it was his 10-yr F3 anniversary. Man, time flies. Hard to believe that my first day was at 45MOM after 2 weeks of incessant badgering from Toga. Maybe we rename him Bald Badger since he’s not hear anymore;) Lots of great friends and experiences have resulted from giving in to that headlock. Great to hang with Beaver, Swirly and Choo Choo. Here’s to 10 more!

    BT

  • Bon Air Bridge Inspectors

    Eight beasts with burdens joined up for a 3mile ruck around Bon Air in the latest edition of Ruckhenge! At 0500 we set off across Huguenot and onto McRae Rd. Along the way we discovered a newly constructed bridge and paved trail around Bon Air Elementary, which looped us back to McRae. Rather than repeat that loop we continued on to Casa de Snuff to see if he wanted us to join us for the return leg. No signs of life were observed so we trekked back to Stony Point Shopping Center for a few minutes of Broga and COT. Coffeerama was excellent as well as we discussed Q1.6 and Q1.7 of the QSource!

  • Broga Breeze

    A welcome pack of 4 could not sleep in anticipation of the predawn group broga activities that awaited them this morning. The conditions ideal with a fine mist to compliment the starry sky. Shoulders, back, hammys, quads, calves and glutes were emphasized this morning. Extended shavasana is always a welcome call.

    After a brief hiatus due to various weather conditions and the warm embrace of the fartsack, YHC took the opportunity to get back in the grove with ideal conditions. Some field prep was required but good times were had by most. Thank you fellas for joining.

  • Weinke?

    10 grown-boys made their way out to The Green Mile this morning but were met with The “Toughest Mile!”

    Warm Up – Moseyed over to the busloop to warm up and stretch out…SSH, DMH, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – The “toughest mile.” Moseyed to the other end of the bus loop to take our position at the cones which were set up ~73 yards apart. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12).

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    • 1st Exercise – Run to the cones (~73 yards away) and back. (73 yards x 24 = ~ 1 Mile)
    • 2nd Exercise – (2) Burpees
    • 3rd Exercise – (3) Lt. Dan’s
    • 4th Exercise – (4) Merkins
    • 5th Exercise – (5) Carolina Dry Docks
    • 6th Exercise – (6) Bobbly Hurley’s
    • 7th Exercise – (7) Joe Louis’
    • 8th Exercise – (8) Jim Braddock’s
    • 9th Exercise – (9) Crab Cakes
    • 10th Exercise – (10) Happy Jacks
    • 11th Exercise – (11) Steve Earle’s
    • 12th Exercise – (12) Up Downs on YHC’s count

    Moseyed back for a quick Ring of Fire. (Abs)

    ANNOUNCEMENTS

    • Saturday, November 2nd – Daddy Daughter Dance from 7-9. Check Slack for invite. Hit up Meatball, Big Rig, Pool Boy or Rudy.

    PRAYERS/WINS

    • PRAYER – Section 8’s family
    • PRAYER – Success/Health for the triathlon participants this weekend
    • PRAYER – Safety in schools
    • PRAYER – Port strikes
    • PRAYER – Families in the Mid-Atlantic are w/ floods
    • WIN – 1 month anniversary at The Green Mile! Let’s gooo!
    • WIN – F3 supporting PAX members through ups and downs

    Stay strong!

  • Don’t worry, we will be gentle with you

    A beautiful morning at WTH, the best 5:30am Wednesday workout in Westhoe. According to all the ATM machines we ran by, we did something like the following:

    Ran to the Wells Fargo at Pump and Three Chopt. Did some warmups in the parking lot that I was able to block off with cones and some ride from the State Fair. We then ran to the parking lot off Westgate for 11s of merkins and jump squats. We needed help counting and having German on one end and Spanish on the other did not do the trick.

    We then headed to Flo’s parking lot and did touch a light pole with decending burpees starting at 5.

    Running late, we headed back behind the Dunkin, through the Truist and Publix lot and cut through the dark park trail. Pinto did not need his rape whistle.

    We got back to the Flag late and after 3.8 miles.

    Lunch next Tuesday at Fireman Ed’s sub place.

    Prayers for Mary and Fudd.

    Thanks for letting me lead. Have a great Wednesday!

  • Cindy Suckfest

    Fifteen F3RVA regulars gathered in the NoToll parking lot for a long-overdue NTB beatdown. One potential FNG cruised through the park during COP #1 and would have stayed had Orange Crush not scared him away. This is what he observed from a safe distance:

    Warmarama

    • Circle up on the basketball court. OC crushed (pun intended) the F3 mission statement and we proceeded with various IC warm-up exercises.

    COP #1 – Suicide Bear

    • Line up along the baseline for bear crawl suicides with a Bernie back to the starting line.
    • At the far baseline we started with 12 merkins and then decreased the merkin count each time a line was reached.
    • Working 12 merkins down to 1 equaled three bear crawl suicides in total.
    • The wet conditions definitely increased the bear crawl difficulty and much was said about how long we spent on the court.

    COP #2 – Heavy Cindy the Prostitute

    • Mosey down to the dumpster enclosure to pick up cindy’s for the following four corners, prostitute style:
      • Corner 1: 10 curls for the gurls
      • Corner 2: 10 cindy squats
      • Corner 3: 10 cindy rows
      • Corner 4: 10 cindy ground-to-overhead
    • To quote RVA’s new Nantaan, this really sucked! Carrying a cindy the whole time and then moving it a different way at each corner kept us under load for the full duration.
    • Two styles of cindy were available, heavy and heavier. By the end we were struggling. Respect also to the guys nursing injuries who wisely modified as needed to ensure a solid four corners beatdown.
    • Mosey back to the flag, stopping briefly to pay the toll with 10 dips and 10 single count step-ups.

    COT

    • Numbers, names, announcements, and prayer requests. YHC took us out!
      • Sober October starts today! Join the 15+ HIMs electing to abstain from a vice this month. See Slack for the dedicated channel.
      • Prayers for Orange Crush’s coworker who is screening for potential cancer ten years after beating it the first time.
      • Prayers for the NTB’s who are four-weeks out from welcoming another baby girl into the family.
      • Praise for Lone Wolf’s dad’s knee surgery!
        • After spending his adult life working as a mason to earn a living to put his three kids through college, his knee was overdue for a replacement. Yesterday his own son, Lone Wolf’s brother, performed the surgery on his dad. How fitting that we also put in a little block work today.

  • Never Trust a Big Butt and Smile

    Words of wisdom………but I am here to talk about a kettlebell workout. Here is a brief summary for your viewing pleasure:

    Mosey to the port-o-john area for Warm Up:
    Arm Circles, Don Quixote’s, Ukranian Soldiers, Copperhead Squats, Mummy Kicks, Bruce Lee Punches.

    Mosey back towards the flag and grab the Kbells

    Exercise One: Self Dora
    100 curls – run after each set of 25
    200 squats – run after each set of 50
    200 LBC’s – run after each set of 50

    Exercise Two: One Pax carries their Kettle and 30 LB ruck plate across the parking lot and back. They call an exercise, which the rest of the group does for the duration:

    Merkins, Merkin pull throughs, WWII’s w/lift, Squats, Curls, Upright Row, Lawnmower Pulls, Overhead Press, Bend Overs (??), Calf Raises, Forearm Curls…. this went on for awhile, so I am probably missing some.

    Exercise Three: Bench press x 50, Bench Press x 40, Bench Press x 30.

    Back to the Flag for Numbers/Names/Announcements/Prayer requests

    YHC took us out

    Final Thoughts: The backblast title refers to the Bell Biv Devoe classic, “Poison” which was part of yet another legendary Chaplain soundtrack. Purple Rain had apparently never heard the song. Conversely, it was Hermey’s jam back in the day. Overall, a great effort by the PAX. Really enjoyed leading this morning. If you haven’t made it down to the Deep South for Old Hundred – would highly recommend.



  • Mount Hill Route and Back

    Five locals attended River Run for a non-river involved run. Routes were up Twin Team, down Brigstock, add Mount Hill Drive loop back to Brigstock, and continue down Brigstock until 22-24 minutes, return to start.

    Thanks for continuing support of River Run. Pleasure was discussed in the avoidance of the 3:00 AM downpour, that would have been rough. Onward and upward my friends.

    -Singer

  • Audible with the Rain Holding Off

    The weather held off and allowed the PAX to use the full AO, not just the covered bus loop.  With that, 9 noble warriors attacked the morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
    • Lindsay at the picnic tables – step-ups and dips
    • 3x check in the bus loop – run, pole smokers and wall sits with air presses
    • Bear crawl ½ way down the bus loop; flying nuns for the 2nd half
    • Mosey to the jerkin gym for 4x of 8 jerkins
    • Mosey to the HB Hill for hill runs (5x)
    • Mosey to the parking lot for some Mary
      • One-legged crunches – each side
      • FK
      • FM
    • COT with YHC taking us out

    Great numbers from the PAX on what was expected to be a miserable day.  The workout started with an abundance of mumble-chatter.  Allowed the PAX to check off the 2nd F.  Grateful that the rain held off for a “regular”/full AO workout.

    Prayers up for Fudd’s sister. 

    See you in the gloom!  God is good all of the time!

    Attila

  • Reservoir Ruckers

    10 Reservoir Ruckers of the SOJ variety made their way to Sunday Park on a Tuesday to start October with a Ruck. This is the start of a monthly ruck group that will meet the first Tuesday of each month. Each month we will rotate the route throughout SOJ and will drop a pin and details in slack.

    The THANG:

    Jackets or no Jacket? 70% change of getting wet but headed out in a mist around Swift Creek Reservoir following the golf course paths and back on Brandermill Parkway. 2-40 pound sand packs were being passed around in addition to our rucks as we made our way through 3.38 Miles at a 18 minute mile pace coming into Sunday Park in 60 minutes.

    COT: Finished with Numbers and Names and YHC closed us out in prayer.

    Find the next Ruck in November for your chance to earn a series of patches that Crabgrass has developed to commemorate the times had on the trails.

    Announcements:

    October 25-27: Family Camping Weekend in Amelia

    November 2: Daddy/Daughter Dance @ The Crossing. (SignUp Genius is being circulated)

    Nov 4-9: VQ Week.

    Nov 5: Next Monthly Ruck at a new location!