Category: Richmond, VA

  • Eight is Enough

    Eight of us posted on this beautiful Monday morning, and we stayed dry (except for Attila’s underwear). Poor Spinner learned the hard way not to warm up next to some people. We had some new faces and some old faces that hadn’t posted here in a while…so it was a great start.

    School Doors- series of Merkins, WWII’s, and Squats based on the door…with 2x for double doors…and added 10 burpees when first aid sign is in door.

    Colonnade for Native American Run-series of Pole Smokers and Head, Shoulder, Knees, and Toes. Then a Burpee walk of about a dozen toward the playground.

    Playground- Quadruple Check of Side Straddle Hops, Carolina Dry Docks, Dips, and the pacer was hanging on monkey bars doing knee ups.

    Abs and Stretching- Two stops on the blacktop for a series of Abs (American Hammers, Irish, Side Crunches, WW I’S, Flutters) and stretching.

  • YMCA

    Five started their Monday morning disappointments early when they found out there would be no CR rings as previously advertised.

    1. Short mosey to front of school asphalt for introductions, disclaimers, DMH, SSH, DQ, Merkins, DDS, LBC, SK, Burpee-Squats, PP, APD.
    2. Mosey to benches for dips, Step-Ups, Inclined Merkins X3 Pull-Ups. (Timer)
    3. Mosey to church parking lot to pick up some Blocks.
    4. Mosey to wall for balls to wall.
    5. Mosey to flag for prayer requests, announcements, names, numbers & a prayer from the Vandelay.

    Thank You for letting me lead this morning. It was a 70* & Sunny beautiful morning with lots of mumble chatter and fellowship. Have a great day and I’ll see you tomorrow.

    SF

  • We need more runners

    5 ruckers and 1 runner posted today. Bam the sole runner did his thing. The ruckers took the Rutland trail to do the Wongs Tacos, Kroger loop.

    Numbers, names, Bam took us out.

  • What’s in the box?

    5 men posted on a humid morning to throw some iron around.

    COP – various exercises

    11s – squats + halos

    Around the parking lot, stopping at each parking light to do different exercises.

    Some GRAMS to close out. Numbers, names, Trout took us out.

  • Welcome Yankee

    4 regulars and 1 newcomer posted this morning for some kb action.

    Some COP then some Tabatha alternating between upper body, lower body and core exercises. Rinse and repeat

    Some GRAMS to close out. Numbers, names, Surf n Turf took us out.

  • Triple Triple Check

    On a humid but not hurrendous Saturday morning, we (13 PAX) embarked on what turned out to be a series of triple checks with other stuff sprinked in. Also incorporated was one of my favorite past times, disc golf.

    COP: Pretty much the same sh$t. DQs, helicopters, invisible jump rope, HRMs, plank jacks, freddies. Mosey to other football field.

    Cumulative exercises with 10 HRMs, 20 Irish hammers, 30 2 count Mountain climbers, 40 jump squats and 50 LBCs. The Irish hammers were the hardest portion. Now to the Triple checks.

    Triple Check 1: Pole smokers, wide grip merkins and throw disc to basket near cricket players. Mr. Rogers played from the senior tees (running up 15 yards before throwing).

    Triple Check 2: Flutter kicks, diamond merkins and throw to the other basket. Mr. Rogers then played from the ladies tees (20 yards pre throw). Mosey to front of school.

    Triple check 3: Dips, wall sits and run around the school loop.

    Mosey to home base and finish with American hammers and stretching.

    Finished with prayer for travelers including Pigskin, ones with health issues in their families (Wojo, Handshake and Fudd) and for us to be good Christians. Lunch on Tuesday at Capital Ale (rumor is that Attila is paying). Welcome Spinner from Dallas. I was supposed to help him find the Starbucks and I hope he did not end up at a different Starbucks. Also, Spinner send me the group picture and I can post it. Welcome Cobbler! He likes to work with leather which created multiple names that were funny but not kid friendly.

    Thanks for letting me lead.

    Fireman Ed

  • OCR style at Dogpile

    Yesterday I saw both RNR and Dogpile open which one did I want? I want to have RNR when the tour hits so I went with Dogpile. I am wanting to lead Qs more the question ask yourself: what’s the difference between laying a Q versus being a part of it? The only one to me: I lead and choose what we do and how to attack things. I get to enjoy it just as much as others do .

    8 came out (half of that was from the SOJ side). At 6, we took off and near the tower there were things not normally seen. What did I have in store today. The usual warm up SSHs, Jazzercise(if Nancy is there, add them) Imperial Walkers, DMHs, Merkins, LBCs, a little stretching to get things going. Let the fun begin….. Battle Ropes, bands, slam ball, stairs, jump ropes, a 45 Pound weight for farmers carries, a tire (yes a tire) for tire burpees and slams. Battle ropes for waves, bands for Merkins, squats, deadlifts, jump rope a speed one and a second for strength and power. Use the stairs for run ups then a set of decline Merkins first time around, second time carry the slam ball up and down.

    Onto the field next, for backward tire tosses and side throws. As a group, the first round each person tossed it till the end, then back down. Second round, one toss left and right side down and back. Getting closer to the end… Pit the great in an easy spot for me to grab, back to the flag for a little broga, close things out numbers, names announcements and prayer led by YHC to call it a morning

    Thoughts…. Enjoy Dogpile the potential of what you can train there and do is insane. Next time I have a few things look for my name, come on down. Nancy recently went to VA Beach for a workout that’s where I saw F3, the first time they trained on the beach at the 36th Avenue park. My goal before summer ends, road trip Saturday either to Mt Trashmore for a workout where the possibilities are endless or the beach to where I found F3. If anyone wants to come, let me know no date yet. 2 weeks Muddy Dash Virginia Motorsports Park 5k mud and obstacles should be fun all for now. Reach out if need anything see you next time

  • F3 Bontiron Back Blast: The 250th Burst

    YHC: Machismo

    The PAX: Machismo, Tin Man, Dookie

    The Vibe: High-grade conversation, contractor iron sharpening iron, and a firework-inspired beatdown to celebrate America’s 250th.

    Warm-O-Rama

    We kicked off with a mosey around the school. The conversation started immediately and didn’t stop. With three contractors in the mix, the focus naturally locked into construction, communication, and leadership. We knocked out an “in-conversation” warmup:

    • Side Straddle Hops (SSH)
    • Ukrainian Soldiers
    • Imperial Walkers
    • Dead Man Hangs

    The Thang

    1. The Firework Four Corners

    We hit the first rectangular pavement area for a hurricane-style routine. The center was the “fuse” (called in Cadence), building tension before exploding to the four corners.

    • Corner 1: 15 Diamond Merkins
    • Corner 2: 20 Wide-Grip Merkins
    • Corner 3: 25 Carolina Dry Docks
    • Corner 4: 30 Shoulder Taps

    What worked: The cadence in the center genuinely felt like a shell getting ready to explode. It completely redefined the usual four-corners monotony.

    2. Hub & Spoke Bus Loop

    Next, we rolled to the bicycle course/bus loop. We held the Ab Center in Cadence, bursting outward down the spokes for:

    • Imperial Squat Walkers
    • Squats
    • Ukrainian Soldiers
    • Curb Hops: A new crowd favorite. 25 reps jumping from the gutter onto the yellow curb. Total burner that required unexpected balance and coordination.

    3. The Triple Check

    We moved to the chain-link fence by the baseball diamond for a grueling 6-to-8-minute rotation:

    • Station 1: Chain Smokers
    • Station 2: Squats
    • Pacer: Run to the far end of the fence and back.

    4. Skate Ramp 11s

    Dookie dubbed this one perfectly. At the Stony Point berms by the church, we launched into 11s:

    • Start at Berm 1: 1 WWII Sit-up
    • Run down into the parking lot and up the other side to Berm 2: 10 Merkins
    • Descend/Ascend and scale it (2 WWIIs / 9 Merkins… down to 10 WWIIs / 1 Merkin).

    The Real Burn: It was the constant running back down and up between the berms that redlined our heart rates. Pushing through together three brothers holding the line made for an incredible finish. Hit the clock perfectly right at the cutoff.

    The Naked Moleskin & Coffeeteria

    YHC had the privilege of sharing about my dad for a second time, handing out two more paisley white handkerchiefs. Tin Man reflected on how his own grandfather always carried one, sparking a great conversation on what it means to simply be useful men.

    At Coffeeteria, the contractor talk continued on a deeper level. Dookie and Tin Man opened up about their job sites and the genuine pride they take in their craftsmanship. While they talked about the daily frustrations of managing crews who leave trash or sloppy work behind, the ultimate resolution of the group was clear: having pride in the work you do is incredibly important and defines who you are.

    We also got personal: Dookie shared about Eliza heading to Roanoke for “grandma camp.” We reflected on loving our kids well—especially the difficult ones, who actually need that extra grace and love the most.

    The EH of the Day: Machismo spotted a marathon runner cruising past the AO. He successfully ran him down and engaged him. Turns out his name is Jeb (F3 Name: Sandy), and he used to attend F3 a couple of years ago. We grabbed his contact info and are shifting him to plug into The Forge or NoToll since he lives near Bon Air. Welcome back, Sandy!

    Q’s Review: What Went Well & How to Level Up

    • The Wins: The thematic “Firework/Fuse” concept kept the energy high, and integrating the heavy conversation seamlessly into the movements made the workout fly by. Catching “Sandy” was a masterclass in Always Be Recruiting.
    • For Next Time: The Curb Hops and Skate Ramp 11s were massive hits; we can easily expand on curb/obstacle balance work and high-intensity hill transitions in future Qs to keep pushing our coordination and endurance.
    • Dookie called the Q for next week. Get ready for it.

  • Party of Two

    A pair of loungey VIP’s embraced the velvet like humidity for an epic beatdown of mythical proportions. Intensity was on high demand by the Pax and YHC humbly obliged.

    Here is how things went down according to YHC’s delusional memory. 11’s from the river to Twin Team Hill in dead sprint with burpees at both ends, because why not. Bear Crawl up Twin Team and crab walk down to work a bit of the upper body. Time was up after 4 rounds so quick mosey back to the flag.

    Raw eggs and heavy mixture of creatine were consumed in place of coffee, just to get the energy levels up.

    This may or may not have happened but it was great to catch up with Chaplain to solve all the worlds problems. Well done today, enjoy your well earned vacation.

  • Crabby gonna get ya

    perfect 70 degree day and off we went! Up the hill and over to Wilson’s for a nice ab-centric warmup and then finished the loop back to the parking lot

    Grab the biggest rock you can find. DORA 100 curls, 200 skullcrushers, 300 chest press. Runner to stop sign and back

    EMOM – SSH, squat, mountain climber, run to parking lot and back. Add one each minute. Futon continues to dominate.

    good work everyone!

    home grown 10k 8/1 Robious Landing, 8/21 SOJ Hot Ones challenge. 9/11 Friday Night Ruck