Category: Richmond, VA

  • Just A Warmup

    6 HIMs who love chasing the hard, ditched the fart sack and met up at Dogwood Dell for the hardest Warmup in F3RVA.

    I once read somewhere, that if you work hard for long enough, what was once your whole workout, will one day be your warmup. Well, I think this one could be a stand alone workout, but not for this group of savages.

    Mudslide came in after the standard warmarama with the Side Straddle Hops, Arm Circles, Don Quyotes, and Imperial Walkers we did in the parking lot before moseying over to the Rusty Cage for a workout inspired by the Pull Up and Dip training we’ve been doing at Bermuda on Tuesdays, as well as the Murph workout. Volume of the workout was not quite as much as a Murph. Here’s what we did.

    60 Pull-ups
    120 Dips                 
    180 Merkins     

    Like most people do with a Murph, we broke this down into 20 sets of 3, 6, and 9.
    After every 5 sets we would run to the light at the top of the hill and back. I would guess it was about 250 meters. Mudslide came in late, and broke the reps down into bigger sets like the beast he is.

    Great group of guys this morning. Good mumbled chatter, and love the energy brought in at the start of a long morning.

    Pool Boy, Choo Choo, and Beaver went on to the 6am Ruck. Offshore, Mudslide, and myself opted for the Run.  Then the 7am convergence!  What a great day to be in F3RVA!

  • Philosophy Friday

    Eighteen by ruck, run, or road bike surrendered to the moment of a perfect morning. Routes were perfectly curated to highlight some of the finest running roads in RVA. Some sections were new, some were well trodden, but all together exciting!

    Announcements: The Bridge is coming up in October. Look for more info soon!

    YHC took us out with deep thoughts about being in the moment between past and present.

  • Beneath the Trees

    0530 AM in Westhoe on a Friday only means 1 thing. Lace up boys Currahee is calling and we have miles to put in. Hope you remembered a headlamp because we are headed deep into Deep Run park.

    This is the 1st time I tried to navigate Gomer Pyle’s “get everyone lost” route through Deep Run so we will see how it goes. Pigskin was smart and said he would head another direction and Gomer is holding down the Broke Dick brigade. With 2 crotch sniffers and 6 pax set for the route we all head out. I think the entire run can be summed up b the King of Mubblechatter (Handshake) “I love running in Deep Run park. Just hate running to it and running back to the AO.”

    We all made it back, but had 5 mins of extra credit. Conversation was great along the way until Lighthouse decided to toss out a pace challenge on Brookmont and we stepped it up a bit.

    In all, the pax hit between 3.5 and 5.5 miles. Not bad for a park run.

    SYITG!!

    v/r

    John (Gypsy) Boles

  • 10K for 10 years

    4 took the call to put in a Kilometer for each year of RVA’s birthday and prerun 6.2 miles before main event.

    Great pace kept us at a conversational with and a little push to make it back in time. Many topics covered today from Toddler’s eating to Splinter’s long legs. But as always on a run, the conversation is a mobile COT. So what is shared amongst the pax remains with pax. You have to show to know.

    Happy Birthday RVA!!

    Looking forward to the next 10 years.

    SYITG

  • Iron Sharpens…… Cardboard?

    13 PAX met at the Hill of Satan for Week 2 of the IronPAX Challenge 2024 edition. Some knew what was in store for them and were ready! Some didn’t know and stayed to get some! Some knew what was in store and knew better. All 13 put in work this morning. 3 PAX left for the “cardboard PAX” edition.
    90s playlist started, clock started and away we went with the following.

    THE THANG:

    • Run 800 meters
    • 80 Merkins
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats (no cheat/no surrender)
      • Lt. Dan’s Magic Legs back to start
    • 80 Coupon Plank Jacks (toes down & up = 1)
      • Murder Bunny travel 15 yards
      • 14 Cactus Jump Squats
      • Reverse Murder Bunny back to start
    • 60 Merkins
      • Bricklayers travel 15 yards
      • 14 Cactus Jump Squats
      • Bricklayers back to start
    • 60 Coupon Plank Jacks
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats
      • Lt. Dan’s Magic Legs back to start
    • 40 Merkins
      • Bricklayers travel 15 yards
      • 14 Cactus Jump Squats
      • Bricklayers back to start
    • 40 Coupon Plank Jacks
      • Murder Bunny travel 15 yards
      • 14 Cactus Jump Squats
      • Reverse Murder Bunny back to start
    • 20 Merkins
      • Lt. Dan’s Magic Legs travel 15 yards
      • 14 Cactus Jump Squats
      • Lt. Dan’s Magic Legs back to start
    • 20 Coupon Plank Jacks
    • Run 800 meters

    800 meters tuned out to be up to Rosetta’s house and back. Some had to modify, some left it all out there, and then some! Twerking was optional as per usual. Ten year events happening today and tomorrow. Big one is 7am beatdown at dogwood dell tomorrow. Make it a great day fellas!

  • Three Amigos

    Three Davilians Amigos emerged from the fog the end the week with a beatdown

    This how it went down

    COP (ALL IC) – SSH, DQ, Dead Man Hang, Cherry Pickers, Helicopters, LBC’s, AL Prom Date, Flutter Kicks, Scorpion Kicks, HRM’s, Arm Circles

    THANG

    Triple Check – Wall Sit, Low Squats, run a lap around the courtyard

    Solo Dora – 50 Incline Merkins, 100 Dips, 150 Curb Taps. After 25 reps of each exercises, complete a lap around the school office

    Curb Crawl – 5 to 1 Incline/Decline Merkins with Bear Crawl and Crawl Bear

    Increase 4 Corners – First – 10 WWII Sit-ups; Second – 10 WWII Sit-ups, 20 (2ct) Flutter Kicks; Third – 10 WWII Sit-ups, 20 (2ct) Flutter Kicks, 30 Monkey Humpers; Fourth – WWII Sit-ups, 20 (2ct) Flutter Kicks, 30 Monkey Humpers, 40 SSH

    Mosey back to the VSF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small but mighty PAX this morning. Felt good to get a full body workout in. Now off to Convergences tomorrow!

    SPIT ON THAT!!

  • 400m Moseys @ Pine Fork Park

    We sent out the F3 signal yesterday across the New Kent FB page for a later 6 to 7 AM bootcamp at Pine Fork Park to spark at least one FNG to manage rising up from the old fartsack. We’re trying every option possible on the social media end with no success, but we haven’t reached our easiest and biggest target yet. We’ll make that a priority in the next couple of weeks. Thus, it was a party of two. Make no mistake, we got after it!

    -Mosey to the corner of the football field for Warmarama. Cherry Pickers, DQ’s, Arm Circles, lower back stretch, LBC’s, Merkins.

    -Mosey to the batting cages for 11’s. Squat Jumps to the other end of the cage for Monkey Humpers.

    -Mosey to the pull up bars. Take turns starting with 1 pull up increasing by 1 every turn until burnout.

    -Mosey to benches for dips, timer does 20 skull crushers.

    -Mosey to the snack shack. Pick your partners workout(10 seconds without workout does 10 burpee penalty). Timer runs a lap around the building.

    -Mosey to the flag to grab some coupons! LBC’s, LBO’s and curls. Timer farmer carries coupons and runs back.

    11’s – Bear crawl coupon drag and merkins.

    Finish up with 2 minutes of broga.

    COT: Numberama, Namarama, announcements, prayer reqs, and prayer.


  • 11 Guys for a 1000 post

    11guys showed for a nice muggy Friday beatdown.

    4 corners that all brought pain. 

    • Corner 1 started with 10 murkins
      • Run to corner #2
    • Corner 2 started 20 squats
      • Run back to corner #1 to perform 10 merkins
      • Repeat corner 1 & 2 as we head to corner #3
    • Corner 3 started with 30 flutter kicks
      • Run back to corner #2 to perform 20 squats
      • Run to corner #1 to perform 10 merkins
      • Repeat corner 1,2&3 as we head to corner #4
    • Corner 4 started with 40 LBCs
      • Run back to corner #3 to perform 30 flutter kicks
      • Run back to corner #2 to perform 20 squats
      • Run to corner #1 to perform 10 merkins

    Continued the tour to the Murph playground to do a little pull-ups / mini 3 round Mruph.

    Back to the flag for some ring of fire.

    Strong work and glad to be able to lead this fine group for my 1000th post in RVA.  Great group and love seeing the growth over the years.  This is what it’s all about…making an impact on generations to come.

  • B Dub Run Club

    Everyone’s favorite running duo hit the streets prior to Honeymoon’s legendary 1000th workout. We did our usual flat and fast route past James River High School and up Robious Road. Great conversation about housing for registered sex offenders and other fascinating topics. House Party took one for the team on the spider web front. We made back just as the Twin Team crowd was gathering………..A good time was had by all.

    SYITG

  • Aren’t there steps on this side?

    Seven young men congealed from the gloom wondering if the stairs up the side of the reservoir were accessible despite the construction obstructions. Spoiler alert: they’re not. According to the folks trying to setup for a 5k race around the boat lake in the early morning hours, this is what transpired.

    Warmup jog do the former location of the police officer memorial for COP.

    COP: SSH, Helicopters, DQ’s, Dead man hang, IW’s, Copperhead Squats, Merkins, LBC’s, APD’s all IC

    Mosey along the edge of the reservoir to see if there are stairs to include in an exercise set: nope, not on that side so continue on around to the other side of the reservoir and confirm that the paved walkway is inaccessible due to construction barriers and on down to boat lake.

    Starting near the boat house – alternate 10 merkins and 10 WWII’s at each lamp post to the bench at the far side where leaders return to meet the 6. From the meeting point continue around the lake alternating 10 american hammers and 10 lieutenant dan’s at lightposts to the point about a third of the way around. Finish the trip around the lake with incrementing burpees at each lightpost ending with 8.

    Continue our tour of the reservoir to see if the stairs can be gotten to – nope. Onward to the corner of Westover Rd and Trafford Rd for 11’s – LBC’s and Merkins between the corner and alley between the houses as you head down Trafford and back.

    Return to the flag for LBC’s and stretching and savasana to close things out.

    The 10 year anniversary is coming up Saturday 9/21: Workouts at Dogpile starting at 5am, 6am, main convergence workout is at 7am with awards at 8:20. Family inclusive potluck cookout Saturday at 1:30p at Huguenot Park.

    Mr Rogers reminded us that September is Suicide Awareness Month and shared that clinicians report that a high percentage of patients will not acknowledge they are having thoughts of suicide or self-harm even when they are and then act on those thoughts. Remember that people may be suffering silence and not sharing the pain they are experiencing. Have compassion and look for other signs that people are struggling.

    Flatline is organizing CPR classes. Sign-up! You never know when it can save a life.

    Handshake share the his niece’s dog got scared and ran away and the family was hoping to be reunited. In an update since Saturday morning Handshake let me know that the dog had been found!

    OBT is looking for a location to start an AO he was fond of in Charlotte called T3 – Tabata / Track / Tuesday – coming to a track in the RVA area soon.

    Keep Fudd’s sister Mary and her family in your prayers as she continues to battle cancer.

    Thanks for the opportunity to lead. SYITG