Category: Richmond, VA

  • New Kent is showing up!!!

    The same 2 guys showed up today for a beat down. We were surprised by 3 squirrels and possibly a blue heron. They couldn’t hang with us! This is what went down……

    COP-SSH, Merkins, Imperial Walkers, LBC, DG

    Mosey

    21s!!!

    7 rounds of 10 burpees and a 400 meter run capped off at 3 minutes each round

    mosey to the back of the park to knock out a modified Big Rig work out to finish it off

    3 6 9

    10 rounds of 3 pull ups 6 dips 9 merkins with a 200 meter run after the 5th round. After the 10th round mosey half mile back to the flag!!!

    Numbers, names, announcement

    Daddy//Daughter dance November 2

    First day of sober October so let’s get it!!!!

    prayers for everyone that has been affected by this last hurricane. A lot of people are hurting all over. Try and make someone smile today!

  • The Return of Complex Directions

    Thirteen guys basically knew where they were supposed to go.

    Here’s where:

    • R on UR Drive
    • R on Westhampton Way
    • R on Keller, cross College to Glen Parkway
    • R on Westham
    • L on Baldwin
    • R on Patterson
    • R on Hollins and immediately L on Woodbury
    • R on Horsepen (6s add a trip up Horsepen to Patterson and back down)
    • 4s through Fraternity Row and back to SF
    • 5s/6s left on Hampshire to Wheeler and through the path to Campus
    • 5s/6s take Campus Drive toward Towanna
    • 6s add Bostwick
    • 5s/6s R on Towanna into Roselawn then the path back onto UR Drive and back to SF

    MOLESKIN

    Somehow YHC has only Q’d SpiderRun once in the past year.  For those that like things simple that’s a good thing.  But some of us prefer route confusion to take our minds off the fact that we’re running.  Anyhow, great to be back on the sheet and everyone seemed to figure it out.  Credo is something like leave no dudes behind and leave no hills un-run, right?  YHC believes that was accomplished.

    ANNOUNCEMENTS

    • Prayers for Bodos’ family and all in and around western NC
    • New Monday workout at St. Chris’s track – see OBT

  • Pre-Game IPC Pull-up Party

    A dirty Half dozen drenched debutants descended on the Bermuda jungle gym for a pull-up pregame. Awesome having Eastbound and Tiger King (FNG) hit the early bird special at the bars. Poolboy’s clutch battery work light illuminated the following beat down.

    • Warm-arama
      • Arm Circles, Helis, Good Mornings
    • COP 1
      • 10 Hollow ROcks
      • 10 Scap Shrugs
    • COP 2
      • 3 sets of 5 perfect pull-ups (Bands if needed)
    • COP 3
      • DORA (SSH while waiting)
        • 40 Pullups
        • 60 Dips
        • 80 Jerkins

    Nice beef to start the morning! Up to the parking lot to get DESTROYED by Bo’s final week of Iron Pax.

    State Farm

  • Finish Strong

    After a State Farm led pull up session and with and FNG in tow(!!) we prepared for week 4 of IronPAX 2024. TCLAPS to Big Rig for mapping out the 200 meters in the parking lot, and to Pool Boy for bringing his most excellent work light so we could see what exercises we were doing. After it was explained, timer was set up, music going and we were off with the following:

    ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE

    Round 1)  0:00 – 5:00 

    • Run 200 m
    • 30 Freddy Mercury’s
    • Run 200 m
    • Burpees until 5:00 mark

    Round 2)  5:01 – 10:00 

    • Run 200 m
    • 30 Pickle Pounders
    • Run 200 m
    • Burpees until 10:00 mark

    Round 3)  10:01 – 15:00 

    • Run 200 m
    • 30 Low Flutter Kicks
    • Run 200 m
    • Burpees until 15:00 mark

    Round 4)  15:01 – 20:00 

    • Run 200 m
    • Plank Jacks
    • Run 200 m
    • Burpees until 20:00 mark

    Round 5)  20:01 – 25:00 

    • Run 200 m
    • 30 Monkey Humpers
    • Run 200 m
    • Burpees until 25:00 mark

    Round 6)  25:01 – 30:00 

    • Run 200 m
    • 30 Squats
    • Run 200 m
    • Burpees until 30:00 mark

    Round 7)  30:01 – 35:00 

    • Run 200 m
    • 30 LBCs
    • Run 200 m
    • Burpees until 35:00 mark

    Round 8)  35:01 –  40:00 

    • Run 200 m
    • 30 Side Straddle Hops
    • Run 200 m
    • Burpees until 40:00 mark

    ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE

    That sucked…

    Total sores:

    Boberry 167

    State Farm 186

    Eastbound 112

    Pool Boy 79

    Tiger King 98

    Big Rig 146

    Broadway 225 

    Big ups to everyone who participated in IronPAX this year. It’s such a great challenge and way to push yourself, whether you do one work out or all 5. Prayers for Pool Boy’s family as they have someone dealing with childhood leukemia, and for all those affected by the hurricane and flooding including my brother and his family. Way to go Broadway, rolling through those burpees today. Also welcome Tiger King! He works with Pool Boy and Big Rig. He crushed an ironPAX on his first post!

  • Convergence pre-run. A mix of old and new.

    I may have had too many twists in turns in my suggested 10-year convergence pre-run. Thanks to Rosie, we went on an old-school breakfast club run with a new twist. As I understand it from F3RVA lore, Elwood Thompson was once the premier post Dog Pile hangout spot, but alas, no more (apparently sandwiches named in honor of HIMs and even a picture on the wall)…so off we went from Dog Pile to Elwoods (top of Cary Town) and back.

    Nothing more fun than getting ambiguous motorist honks of support and perhaps disdain running with an American flag on a shovel down Cary Street. But hey, just a bunch of men looking to plant, grow and serve small workout groups for men for the invigoration of male community leadership…nothing more…nothing less.

    Running down Cary and seeing the joy on the OGs faces recollecting past breakfast club memories with fellow Pax was an inspiring site. I don’t consider myself anything close OG, but witnessing their camaraderie and hearing their stories made me realize how much of an impact shared F3 experiences can have over time. It reminded me that while I may not be part of those early days, I am contributing to something that’s bigger than myself—building my own set of memories and connections along the way. It’s moments like these that make me grateful to be a part of this community.

  • I Love the Sound of Men Groaning in the Morning

    It’s funny how YHC hates getting wet except when Qing.  Then the PAX’s anguish sustains me.

    Here’s what transpired:

    Mosey loop around horseshoe and to the front parking lot

    COP (IC)

    • Don Quixotes
    • Imperial Walkers
    • Helicopters
    • Copperhead Squats
    • Plankorama
    • Hand Release Merkins
    • WWIIs
    • Imaginary Jump Rope

    Mosey down Hepler and left on Paris

    Automobile Bingo

    • Cars – Merkins x 5
    • SUVs/ Crossovers – Squats x 5
    • Vans – Mountain Climbers 2ct x 5
    • Truck – Burpee x 5

    Mosey across Forest to Spottswood

    Dora 1-2-3

    • P1 – runs up the hill to the porta-potty and back
    • P2 – Mike Tyson Merkins x 100, Flutter Kicks 2ct x 200, Monkey Humpers x 300

    Mosey up Forest, left on Lindsay, back to the TES parking lot hill

    • Clerkins – 12 at 12, 11 at 11…1 at 1

    Mosey back to the front parking lot

    Ark Loader

    • Bear Crawl
    • Crab Walk
    • Bunny Hop
    • Duck Walk
    • Injured Bear L/R
    • Human
    • Polar Bear

    Mosey to the cafeteria

    Mary

    • APDs
    • Heels to Heaven
    • Freddie Mercurys

    Numberama, Nameorama, COT

    MOLESKIN

    Must be Q-drenaline, because nothing seemed that bad, but the PAX was full of complaints during the Clerkins.  Make it hard and they’ll come back is what YHC has always heard.  Perhaps we shall see.  Welcome Gonzo, Snuff can explain. 

    ANNOUNCEMENTS

    Prayers for UpChuck’s coworker/family, Hitch’s friend and mentor, Bodos’ parents in Asheville

  • 3:30am Wake Up

    Many of us had that 3:30am wake up call of heavy rain, but four men still posted this morning at The Deep. Warm up included a brief mosey, typical stretches, and 42 Side Straddle Hops in honor of The Redskins (I mean Commanders) putting up 42 points. Then we were off for:

    Hill- 7’s of Carolina Dry Docks and WWIIs

    Grinder- (Kudos for Pigskin for this idea). Heel Raises, Squats and Runs. Three sets while running across playground.

    Jerkins- Decreasing step downs from 10

    Another Hill- 10 Bear Crawls up, slap the fence, Crawl Bear back and add a Burpee

    Colonnade for abs and stretching- 42 count flutter kicks, 10 Pole Smokers, 20 Boxing Cockroaches, 10 Pole Smokers, 20 Boxing Cockroaches, 20 Side Leg Crunches, and 42 America Hammers

  • Start the week off right!

    11 HIMs peaked out their window and saw it wasn’t raining, so they ventured over to Alamo for a nice and easy start to the week. According to the bunnies, here’s what took place.

    Indigenous run to modern homes and back, 5 squats and run to the front of the line. Warmarama kept us dry and off the wet pavement. Feeling loose, we got into it.

    The THANG

    Mosey over to the bunker and do wall crawls halfway down, stop for 5 donkey kicks. Wall crawl around to the other side, 10 donkey kicks. Wall crawl to other side, 15 donkey kicks.

    Mosey up the hill avoiding a giant bush and trying to see the sidewalk in blinding headlights, we made it to a new part of the neighborhood for some and YHC called for 4 corners. 1st corner – bear crawl around circle, 2nd corner 20 8 count Shazams, 3rd corner – 30 squats, 4th corner – 40 squats with single count imperial walker.

    Indigenous run back to the clubhouse and group up for an eye of the storm. 30 merkins, 40 squats, 40 imperial walkers, 3 burpees after each exercise.

    One more indigenous run around the tennis courts. Various PAX members were steering the group back to the start, YHC had to fight them off. Circle up and did a Ring of Squats, 10 of your choosing. Good start to the week!

    Announcements – Ruck Tuesday @ Sunday Park Pavilion. VQ week in November

    Prayer Requests – Yeehaw/Swoop/Wildcat have their Tri for Team Brightside on Sunday, continued healing for those recovering from injuries.

  • Yes Chef!

    YHC’s 2.0 likes to cook from time to time, especially for school volunteer hours.  Here’s what was served:

    • Free range artisanal chicken breast filets lightly battered and fried with optional tangy barbecue glaze
    • Fresh seasonal fruit diced and drizzled with a sweet lemon reduction
    • Crispy kettle cooked sliced potatoes dusted with salt and barbecue spice
    • Vanilla mousse parfait layered with sliced organic bananas and wafers and finished with a light crème fraiche topping and wafer crumbles
    • Squeezed lemons combined with raw cane sugar and natural spring water served over cubed ice

    Numberama, Nameorama, COT

    MOLESKIN

    Nailed it!  Always a pleasure to give back.

  • More like Breaking Tortillas

    Saturday evening’s edition of Breaking Bread was a heaping helping of Mexican fare, with plenty of tortillas, shredded cheese, salsa, seasoned ground beef and diced tomatoes and onions for all 12 being served. This was washed down w/ a few 2 liters of soda followed by a variety of cookies for dessert. Food was dropped off to a dimly-lit room, with a more-talkative-than-usual bunch, greeting & thanking us while checking out some college football. The M and I then headed out for a hot date. Side note: Apparently, you should date your M or someone else will.

    Perhaps the coolest part was getting my 9-year-old son, Jack, in the kitchen. He was browning beef, chopping vegetables, packing items up and I believe, feeling very proud of himself. These are the moments you know that F3 is much more than just burpees and coffee.

    Tonight, Hutton’s up.