Category: Richmond, VA

  • First VQ! Gorilla Complex! The rest is history!

    4 hims made their way to the Lumberyard on a beautiful Saturday morning to support me in my first VQ. What an honor to lead these men! Beaver had already run a 10k as a warm up and around 17,000 steps logged before 8am. I wanted this to be a special VQ and to show my respect to Choo Choo who led my first ever F3 workout on November 30th, 2024 I wanted to recreate that day which got me hooked! Here’s how it went down:

    Warmarama – 7:00am

    • mosey to circle for stretching
    • Cherry pickers 
    • Standing quad stretches
    • Arm circles both ways
    • Reverse scorpion
    • Wilsons wife 
    • Fudds wife 

    COP 1 – 7:10am

    • wall sits – 1 min x 3
    • Wall sit toe touches x 3 total 30 / 15 each toe
    • Balls to wall – each PAX member counts to 10 however they want. Everyone holds the position until each Pax member completes a 10 count.

    COP 2 – 7:20am

    • mosey to play ground
    • Curb crawl with the PAX while 1 member does 5 pull ups and 5 ab stretches on the swings – gets back in line and another member goes. X 3
    • Lt. Dans while each PAX member does 5 pull ups and 5 ab stretches

    COP – 7:35am 

    • mosey to the field
    • gorilla complex
    • 8 curls, 8 thrusters, 8 WW3’s with a cindy, 8 – 2 count battle fire hose
    • Sprint to mid field and back
    • 8 rounds

    Finish – Bear crawl to mid field and bear crawl back!

    With the legs and shoulders burning the PAX motivated each other through the entire Gorilla Complex! For Motivation and Mental strength we use Choo Choo’s quote “ Grateful to Feel this Pain” and it’s the truth! The PAX pushed each other and our party came to an end at 8am on the dot after the finishing bear crawls.

    Shoutout to Yukon who is absolutely killing these workouts with an abdominal strain and it motivates the PAX! No complaints, embraces the pain and it’s an honor to put in work right beside him!

    names, numbers announcements

    Will start reading more and sharing with the PAX on Fridays over coffee!

    Yukon took us out with a nice prayer.

    February 8th is approaching the PAX will be prepared.

    Time to recover have a nice weekend!

  • Takeover interrupted

    Six stallions emerged from the gloom to observe that the Ghost Flag appeared at RAMM today and interrupted a week of SOJ takeovers. In place of what must have been an intricately well planned route making strategic use of Grove Avenue by Oyster the following was provided by YHC:

    All distances: West on Grove / Left on Tuckahoe / Cross Cary to Paxton / Follow Paxton around as it becomes Ampthill and loops back to Cary / Cross Cary and follow Stratford Crescent around to Cary / Cross Cary to Hillcrest

    4’s – do a loop on Hillcrest and return via Oak Lane to Grove

    5’s and 6’s – start down the west side / right turn on Hillcrest, around the bottom of the loop and take the second right up the steep side of Charmian / Follow Charmian as it sharply turns left and take a left on Pocahontas / Return to Hillcrest and finish the loop

    5’s – Return via Oak Lane to Grove

    6’s – Do another loop around Hillcrest and return via Oak Lane to Grove

    What actually happened:

    YHC ran most of the 4 mile route, curtailing to manage injury recovery

    2 of the PAX rucked their own route which I understand involved Grove Avenue

    1 of the PAX was obligated to make his prescribed offering to the basketball spirits by circumnavigating the Siegel Center pulling in the two remaining PAX members to witness the ritual

    It was a great morning to run.

  • Challenge Accepted!

    11 intrepid PAX met at this weeks edition of the West End run club. Temps externally were positively balmy, being in upper teens, internally it remained 70 degrees and sunny. There were even a few bare knees this morning!
    YHC had the Q as part of the SOJ takeover week. The route was as follows, more or less:

    Behind the school and onto Windbluff Dr

    At end left on pepper hill 

    Next left onto falconbridge 

    Go straight across into deep run park and onto the path. Follow paved path, taking a right at every intersection.

    Right on turtle run dr at end of path

    Right on turtle creek dr

    At end right on Cox

    3rd left on brookmont dr

    At end left on crowncross

    Next right on thistle down 

    Next left onto Pump Rd, BTTF.

    Route ended at a little over 4.5 miles at an easier mosey than usual. YHC made a wrong turn somewhere in the park. Thankfully Mr. Rogers came to the rescue and got us back to an area where my directions made sense again.

    Numbers, Names, Announcements (see below), Prayer requests, YHC took us out. Coffeteria followed at DD.

    NMM

    Great to be back to the West End for a run. Thank you gentlemen for the fine hospitality and putting up with a Q who had a route but didn’t know the area. Great place to run with a few choice hills and even a covered bridge that could have been out of a movie. Good to catch with PAX north of the river YHC had not seen in awhile. The title come from why I took the Q. EF Hutton laid down the gauntlet to dare a SOJer other than Doozy to take the Curahee Q. I like challenges, so I was game!

    Announcements

    -Participation from F3RVA is currently paused at The Bridge. They are doing some internal work at the moment. As soon as we are needed again, Upchuck will let us know. Be on the lookout.
    -The Frozen Triangle is Saturday, Feb 8 at 6am at Dogpile! Come on out to the CSAUP! There are run/bootcamp and ruck options. If you want to help with supporting the event, get with Heist.

  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • (NewKent) The Trio!!

    3 Hims all came rolling in before or right at 0530 for the first time in the history of F3 in New Kent I believe. The YHC thought he was still in West Virginia with the crisp in the air. This is how it went down…..

    Mosey to the club house for some chatter and stretches

    • Wilson’s and Roscoe’s wife
    • A bunch of leg stuff for the back
    • Arm circles
    • SSH
    • Deadman hangs

    Mosey to that sweet frozen Bermuda field!

    • 100 yard 11s with Burpees and 2ct Fixholes

    Simple and a nice amount of running this morning. Great to be back in the hometown and feeling better this morning. A few announcements

    • Our very own Beaver will be Qing the last work out of the Frozen Triangle on Feb 8. Meet at DogPile (Dogwood Dell Park) at 0600.
    • WildWood will be VQ tomorrow at the Lumberyard. 0600 run/ruck and 0700 bootcamp!!

  • The Hot Dog Girl

    4 men posted on a cold morning to finish their week.

    Mosey around the parking lot then the usual COP exercise.

    Ascending Burpees + Dick Butkus – starting at one end of parking lot 1 burpee + 5 Dick Butkus, mosey to next island 2 burpees + 10 DBs up to 4 and 20. Repeat 3 rounds.

    Partner up – P1 calf raises on the flag pole, partner 2 run to bench do 10x dips and switch. Rinse and repeat 3 rounds

    Ascending squats at each strut along the length of the courtyard (1 to 17).

    Ascending T Claps at each strut along the length of the courtyard (1-17)

    Some stretching to close out, numbers, names, Yardsale took us out.

  • Balmy and lonely

    Anticipating an invasion from across the river YHC arrived at the Carillon ready to greet those who emerged from the gloom to enjoy the beautiful weather. Realizing the crowds were not going to materialize, YHC got moving and went to check the AO for signs of life. This is how it went down…

    The PAX jogged past the Pump House looping around and returning to the amphitheater for COP.

    COP: SSH, Helicopters, IWs, DQs, Copperhead Squats, Dead Man Hang, Merkins, LBCs, APD’s all IC

    Staying in the amphitheater perform 5 merkins on each step to the top. Turn around and perform 5 dips on each step to the bottom. At the bottom perform a few rounds of Mary: american hammers, WWII’s, heels to heaven. Return to the top of the amphitheater doing 5 more merkins on each step.

    PAX returned to the flag via the pump house road and departed back into the gloom. Only a few unidentifed sounds in the brush suggest there was anything else stirring at WDog that morning.

  • Very Little Planned as Always

    The single digit temperatures measured by Tzatziki’s car were just a facade to the Sunny and 70 morning at Timberwolf. YHC ran 2 red lights to arrive with 30 seconds to spare. 3 other redwoods were assembled for a Timberwolf beatdown that went something like this:

    THANG

    Mosey to bus parking lot for COP: SSHs, DQs, Imperial Squat Walkers, Bob & Weaves, Ukranian Soldiers, LBCs, Alabama Prom Dates, Tempo Merkins

    Mosey to picnic tables for No Partner Triple Check: Step-Ups, Dips, Run a Lap.

    Remain at far end of lap for Bearimeter: Bear Crawl or Run to bear crawl around parking lot islands as a group of 2

    Mosey to hill for Modified Jacob’s Ladder: 2 burpees at top, 2 burpees at bottom. Repeat until told to stop.

    Mosey to back of school for Lightpost Alley: Run to next light post, execute called exercise, back to start for 10 WW2s, increase reps by 5 at each light post: 5 burpees, 10 something, 15 something else, 20 dry docks maybe, 25 monkey humpers probably, 30 something, and 35 something else

    Mosey to wall for 90 seconds of Wall Walkers

    Mosey back to virtual shovel flag.

    Quick COT and Hermie took us out.

    Naked Moleskin:

    Thanks for allowing me to lead and arrive as hot as it gets. That was as cold a workout as I can remember. Way to get out there, boys.

    Dumar recounted some fun tales of going to a Green Bay Packers game in Wisconsin as a younger man. Good times.

    Go Commanders!

  • 5 Popsicles

    5 manly men showed up for a Ruck/Run on a ten degree morning. With 10 degrees and no wind, I may have overdressed. 2 rucked and 3 ran. After 45 minutes we returned to the clubhouse. Numberama, Nanarama and Announcements. Upcoming 3rd F in early February to celebrate 1 month of sobriety for those participating. Upcoming Frozen Triangle. Phonics took us out.

  • Cold as hell, but still slinging that iron.

    9 dudes got after it at Circus Maximus this morning. Knowing the Pax, I brought the 80s rock ballad and left the running shoes behind.

    Here is how everything went down:

    Disclaimers. SoJ takeover. Followed by me saying, “thanks for welcoming us.” Fudd, “us?”

    Warmup: SSH, Deadman hang, Ukrainian Soldiers, CHS, Merkins, LBCs, APDs, Flutters, Cobra/Downward dog

    Round 1: 3 sets (about 15 reps) of KB swings, KB squat, KB calf raises, KB lunges. One lap around bus loop.

    Round 2: 3 sets (about 15 reps) of KB swings, KB teacup (both sides), KB pullovers, Leg raises holding KB above chest. One lap around bus loop.

    Round 3: 3 sets (about 15 reps) of KB shoulder shrugs,  KB shoulder press,  KB rows, KB chest press, KB merkin pull through (only six reps). One lap around bus loop.

    Two farmer carry with KBs around the parking lot

    Time.

    Announcements:

    • Frozen Triangle 2/8
    • Bridge is cancelled this weekend. Fudd requests SOJ guys to roll deep again.

    Prayers for Roger Roger

    Moleskin: Did not recognize Blue Moon at first without the Goatee. Fudd’s fart sounded like air getting let out of a balloon. Thanks to Off