Category: Richmond, VA

  • Its not that cold

    5 HIM made the decision to embrace the coldest temperatures of the year for an SOJ takeover. House Party was the next man up. Here’s what went down!

    Mosey to the blacktop for warmarama and disclosure. Exercises included SSH’s, Helicopters, Ukranian soldiers, Opus, WWII’s.

    Move a couple feet to the baseline of the BBall courts for suicides.

    Regular Suicides

    Lunge Walk Suicides’

    Bear crawl Suicides’

    Then 1 burpee

    1 burpee, 2 WWII’s,

    1 burpee 2 WWII’s ,3 hand release merkins,

    1 burpee, 2 WWII’s, 3 hand release merkins, 4 squats,

    1 burpee, 2 WWII’s, 3 hand release merkins, 4 squats, 5 SSH

    Mosey to the soccer field for 4 corners

    25 hand release merkins, 50 WWII’s, 75 SSH’s, 100 monkey humpers

    Mosey to the pavilion for a 5 man triple check

    Runner runs to picnic table, exercises are step ups, dips, flutter kicks, merkins

    Finish up with about a min of LBC’s

    Names, Numbers, YHC took us out.

    It was a great morning and I was glad to post with guys I don’t normally get to post with. It was cold but we managed to stay warm.

    Prayers for all F3 brothers experiencing illness and those doing missionary work.

    Thanks for letting me lead today Fellas,

    House Party

  • Frozen Forge

    10 delirious popsicles decided to come out and drop their core temps for 45 minutes. It was not sunny and certainly not 70. 9 f^#@ing degrees, yes, you read that right; single digits. It was cold and we were stupid enough to decide to come together and make ourselves better. The things men do for bikini season. Here is how things went down.

    Motion was the call of the day. Mosey down through various parking lots. Introductions and disclaimers were done in motion to keep the blood flowing. Mosey for lightpole 11’s (merkins and squats) down to the cul de sac. Gazelles did SSH’s as they waited for the turtles.

    Mosey thru the open gate to the track. Run 2 laps around the track, stopping at each corner for 20 reps of various exercises. PAX assisted in selecting the exercises that included WWII’s, Booyah Merkins, Elbow Plank, Lt. Dans, SSH’s, American Hammers and Burpees (not YHC’s choice).

    After the 2nd lap, triple check was on the menu. Timer runs across the field and back. Hoedowns and LBC’s were performed.

    Back down the road performing various motion exercises between light poles. Lunges, Imperial Walkers, Ukrainian Soldiers, Butt Kickers, Bernie, High Knees, etc.

    At the ramp we Polar Bear 1/2 the distance up the ramp, Lunge walk the remaining.

    BTTVF performing tooth fairies up the steps.

    Name/Numbers. Too cold for announcements and prayers. See slack for upcoming event (Frozen Triangle, Breaking Bread, etc.) YHC took us out.

    NMS: It was cold. YHC arrived with Tin Man and Dealer already awaiting enjoying the heated seats of their vehicles. YHC was certain he could convince these early risers to join him in the warm confines of Starbucks instead of only for 6 arrivals at 5.27. Great work out there today with a on the fly Q. Good to get the blood pumping and great conversation. Salt Lick loves a burpee. Thank you fellas for joining me in the cold. Next time lets meet in June.

  • First On Site – Yukon!

    2 Ice Vikings embarked on a voyage of the unknown, fear and doubts cast aside, and into what is commonly known among their nation as “The Gloom” they set sail together for new discovery!

    Warmarama – preparing the ship

    • 10 SSH’s IC
    • 10 DQ’s IC
    • Deadman Hang
    • 6 Big Arm Circles IC
    • 6 Big Reverse Arm Circles IC
    • 10 Merkins IC
    • 10 Freddie Mercury IC
    • Mosey to the frost hardened bermuda.

    The Thang! The Voyage!

    • SHH’s (side hurdle hops?)- 100 yrds
    • Run 100 yrds
    • Bear Crawl 50 yrds
    • Karaoke 100 yrds
    • Lunge walk 50 yrds

    The Resistance – 2 steps forward, 1 Step back – a COP that tests brain and braun!

    • Begin at first light post – 5 Jumps Squats
    • Run to next light post – 5 Merkins – Run back to previous light post for 5 jump squats.
    • Run to third light post – 5 crunchy frogs – run back to 2nd light post – 5 Merkins.
    • Run to fourth light post – 5 2ct SSH’s – run back to third light post for 5 crunchy frogs. This continues on for about a dozen light posts. Once we’ve reached the final light post mosey back stopping at every light post to test your memory by doing 5 more reps of the workout that was done at that light post.

    Numberama, Namarama! Announcements and Prayer Req’s – Yukons friends father is 50 and was diagnosed with cancer and has been told he has about a year remaining.

    Don’t take these mornings and days for granted guys! You never know when your time is up.

  • Coming in Ice Cold

    YHC was moving slow this morning expecting no one else to post. Luckily Trail Mix put some fire under me.

    COP – various exercises

    Dora – 100x kb swings, 200x WW2s with pump + flutter kicks with pump, 300x curls + demon crusher.

    11s – goblet squats + merkins

    Numbers, names, Trail Mix took us out.

  • Ruckhenge 012225 – Wednesday at Bernies

    Eight (8) HIMs braved the frosty weather for a 3.3 mile ruck around the streets, not trails (esp. after buttermilk on Sunday), surrounding SP shopping center. Added in a few hilly Bernies for some variation. Coffeeteria and q.source discussion on an overview of Leave Right was really appreciated, till the next one!

    Announcements: Frozen Triangle coming up. SOJ takeover continues.

    Screenshot

  • SOJ Takeover DENIED

    The frigid bell rang and four pax materialized out of The Gloom for a theoretical SOJ Takeover of the St. Christopher’s Country Club workout. However, the act of southern aggression was met with a swift northern counter-attack and Sasquatching of the would-be Q, NTB: If the interlopers were not familiar with the unique formatting, rhythm and rituals of the #SCCC workout (which Faceplant himself still hasn’t really mastered after three months), then how would the guests know what to do?

    Long story short: I handled the Q. Here’s what was done:

    Tabata #1: Alternating SSH / IW
    Hot Lap #1

    Tabata #2: Weighted Squats
    Hot Lap #2

    Tabata #3: Lawn Mowers / Shoulder Press
    Hot Lap #3

    Tabata #4: Plank Rotation
    Hot Lap #4

    Tabata #5: Player’s Choice / Wild Card
    Hot Lap #5

    Tabata #6: 4 Minutes of Mary
    Hot Laps #6 and 7

    Spreadsheets from the Gloom:

    I honestly don’t have a lot for you here. There was some pro football talk, maybe some talk about the CFP game, but I was mostly focused on not getting hypothermia. A quarter-century of Charlotte winters didn’t prepare me for an apparent move north of the Arctic Circle.

    The fact that Hitch was out sick meant I couldn’t give him the Christmas present that Santa belatedly misdelivered to my house. Maybe next week …

    Would love to welcome the SOJ guys back anytime — as well as any of the pre-holiday regulars, like Faceplant, Oyster, Bodos, etc. The SCCC is always in the market for new members, there’s no dress code and your down pain-ment doubles as your initiation fee.

    OBT

  • Mutiny at WTH

    3 regulars and an outsider gathered for an SOJ takeover in what had to be the coldest morning this year. YHC left SOJ late and was coming in hot when he realized he left his stocking cap and warm gloves at home. This is going to suck

    Q’s plan is to head to the lake and circle that with some exercises until its time to return. Pig Skin says no, I’m heading to the parking deck to get out of the wind. Everyone else said, yep that’s what we are doing. Okay, adapt and overcome. YHC went with to the parking deck and made it up as we ran 3 times up the ramp levels dodging cars, exercises every other level.

    BTTF, Numbers, Names Pig Skin took us out

    NMS:

    It wasn’t pretty but we got 3 miles in 3.4 depending on who you ask and we left without injury

  • 4th F Theory

    Five WestHo studs especially endowed with 4th F power welcomed an SOJ takeover in subzero temps. Marking YHC’s 10th Q for 2025 and (per Big Data) YHC’s 410th documented Q, YHC put experience to work ensuring we all stayed warm.

    The THANG: 

    WARMERAMA: 

    • Mosey loop around the lot, completing x10 Broad Jump Burpees en route
    • Second lap picked up Handshake arriving late and completed another x10 Broad Jump Burpees so he wouldn’t feel left out
    • Circle up near the Virtual Shovel Flag (because YHC’s truck camper-shell locks were frozen and therefore unable to access the real shovel flag…)
    • Welcome & Disclaimer
    • The usual DTH top to bottom IC Reps

    GETTING THERE:

    • Mosey down River Road toward UofR with Gumbo’s headlamp leading the way
    • x10 Monkey Humpers IC in Saab’s driveway
    • Keep running, avoid the deer carcass
    • Access the training fields

    DIME POUNDER COUNT DOWN:

    • Like a quarter pounder but stops at every 10 yard line, and reversing order to start with the 100 and counting down to 10
    • Run x100 yards, x100 SSH, Bernie back
    • Run x90, x90 Plank Jacks, Bernie
    • 80yd, x80 Oblique LBC’s, Bernie
    • 70yd, x70 Monkey Humpers, Bernie
    • 60yd, x60 Dry Docks, Bernie
    • 50yd, x50 Flutters (2-ct), Bernie
    • 40yd, x40 Lunges (1-ct), Bernie
    • 30yd, x30 Merkins, Bernie
    • 20yd, x20 WWII, Bernie
    • 10yd, x10 Burpies, Bernie

    USE THE HILL:

    • No good hill left behind!
    • Bear crawl to the top
    • x10 Chain Smokers
    • Crawl bear back to the bottom

    GETTING BACK:

    • Mosey back up River Rd
    • Avoid getting hit by a car
    • x10 APD’s in Saab’s driveway (scolded by Handshake for counting cadence too loud)
    • Return to Virtual Shovel Flag

    MARY:

    • x10 Scrunchy Frogs IC
    • x10 Rosalita Dips IC

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • HUTTON kindly took us out in Prayer

    Prayer Requests:

    • Chaplain’s M’s Uncle Charles – stroke
    • Fireman Ed under treatment
    • Kubota illness

    NMS:  During our little field workout YHC was astonished with the frequency and volume of the West Ho’s 4th F expression and developed a new F3 4th F theory – the earlier your AO starts, the less time your body has to leave the F in the Fartsack, thus increasing the F-factor during the workout. Anyway, it was a good little beatdown, no MABA madness though the early broad jump burpees had Handshake nervous. Nice to see Atilla twice this week, and excellent coffeerama at Starbucks! Look forward to next time gents – thanks for tolerating SOJ’s takeover! Gonna aim for hitting 500th Q this year, so just 90 to go. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • This SUNDAY (1/26) – 8pm OTB Ruck (watch Slack for details, ALL are welcome!)
    • 2/8, 0600 Frozen Triangle – two options with Run/Boomcamp VS Ruck
    • 4/5, Mudslide recruiting for Spartan Race 10K in Concord (HUNDREDS OF F3 PAX GOING!)
    • April Hike/Ruck with Rodeo Clown to support Make-A-Wish
    • Watch Slack for updates on The Bridge

  • Snow Ruck on a rest day!

    1 HIM made his way to The LumberYard for a nice 2 mile snow ruck! Paid the late fee of 10 burpees it’s worth it to get warm immediately!

    Snow covered trail made it a smooth 2 mile ruck around the lumberyard – peaceful ruck to scope the land as I prepare for my first Q this Saturday!

    Looking forward to the seeing the PAX this week!

  • Unseasonably Chilly

    One chose to throw off the warm lure of the Fart Sack at the latest edition of The Clinic. Temperatures were 70 and sunny. According to the driver of the hazardous hospital waste removal truck barreling through the parking lot, the following might have happened.

    Northbound loop. Office park, cross Peters, Office park #2, up to 10th, to 78th, to Federated, to shopping mall parking lot, to Broward, and then reverso BTTVSF.

    NMS: Chillier than usual with game time temp around 58. YHC did neither SSHs nor any ridges.

    Call it 4.5 today. Not terrible, and the running legs are coming back after a fall hiatus.