Category: Richmond, VA

  • Broga for 1

    0427 YHC pulls into the FW parking lot only to see one lonely car. Splinter was putting on his reflective vest to do pre run. Since there were no other Broga enthusiasts YHC considered running until Splinter said he was doing Fartlicks. YHC made the final decision to Broga.

    Great morning stretching and having a conversation why I wasn’t at home asleep, but it was good.

    Quiet morning at FW with guys down range, traveling to other AO’s, and fartsacking. Splinter won’t write himself a backblast so I’m including him in this one.

  • What ticks?

    Ticks can’t swim. 12 opted for the red pill this misty morning not quite knowing what was in store—rain or more rain. We traversed 3.2 miles of streets and trails (maybe some grassland) at a fair clip this morning. Good conversations were had about the business of running Kingdoms, including the importance of Getting Right, which all starts with the King and Queen (Q1.2-1.3). YHC really appreciated the opportunity to share in thought and spirit with everyone today. SYITG

    F3RVA – 10 year convergence weekend ahead! See the pre blast for details https://backblasts.f3rva.org/2024/08/20/f3rva-10-year-anniversary/

  • Anyone got any ideas?

    7 gathered with reflective gear and headlamps ready to get some miles in but with no one on the Q sheet the group was queried about where to get these miles. After turning down a second week of track work and determining that Greenbow was not going to post, Honeymoon suggested the YMCA route. Straight out and back on Coalfield past the YMCA – turnaround when you want and head back.

    Doozy spent some time with each of the pairs – Draper/Rosie, Honeymoon/House Party, Singer/Bullseye, and everyone made it back in time – success.

    After a few weeks of only runners, we are officially pulling SOT off the AO list for now. It may some back in some form or fashion but the runners have taken over this AO for now. Sorry to see it go but such is the life of F3, do what works and move on.

    Prayers for Gumbo and his family

    Announcements:

    Friday – Happy Hour at Snuff’s in Bon Air 5-7pm – see preblast

    F3RVA 10 Year Convergence Saturday – 5am BigRig workout; 6am Run or Ruck; 7am Main event w/ special Guest Stars; 8am – 2nd F and Awards; 1:30 pm 2ndF Cook-out at Huguenot Park – RSVP or sign up for potluck

  • Almost raining

    It was a dark and misty morning, but that didn’t deter five brothers from showing up, ready to tackle a mix of bootcamp and running. The day began with a run down Three Chopt Road, the mist adding an eerie charm to the usual gloom. Despite the conditions, we managed to cover a solid 3.6 miles over the course of the workout.

    Once we reached the end of the road, we jumped right into the first triple check. Hand Release Merkins, LBCs, and some running. With that in the books, we moved on to the second triple check. This time, it was American Hammers, Squats, and more running.

    As is tradition, Pig Skin got a head start on the run back. To shake things up a bit, YHC decided to introduce a new rule: for every time we caught up to Pig Skin, the group would do 10 burpees. This added an extra layer of motivation for everyone, and it worked perfectly—Pig Skin stayed ahead for the entire run back to the flag, while the rest of us were left chasing and gasping for breath between burpees.

    SYITG!

  • A Hitchhiker Special

    5 strong posted at WDOG this gloomy morning for a Hitchhiker special and here is how it went down.

    Mossy to the former police statue for warm ups – mossy to burpee lake for a Hitchhiker special.

    3 reps 3 exercises at each light post all the way around the lake – Merkins, deep squats, SSH’s

    Mossy to the hill – lunges up the hill – mossy to the neighborhood – 10 reps LBC’s bernie saunders to the next light post 10 merkins – repeat until back at the flag.

    Great work this morning guys, thanks for allowing me to lead. BODO’s tried to fool us all by driving his wife’s van this morning he said he didn’t have the energy to crank the ole volvo up this morning 🙂 Hitch came in hot we almost missed him.. Most of the mumble chatter revolved around when we all started to lose our site – seems it hit us all around 45/46 when the readers became a necessity. This was all sparked from a discussion at Hoedown Monday which was about an article on aging the BODO’s had read. We all didn’t necessarily agree with all the points in the article as he relayed it to us but the vision decay of yeah 100% on point!

    Everyone is looking forward to our 10 year anniversary on Saturday!

    Prayers for BT’s step mom and father in law as they battle health issues. Thanks for taking us out BODO”S.

    https://open.substack.com/pub/consistencycoaching/p/disappointment?r=h5ar5&utm_campaign=post&utm_medium=web

  • Don’t Come Back Now, Ya Hear

    Thirteen South Siders and one WestHoe hit the mean streets of Mag Green in search of some sloppy fun.

    Here’s what transpired:

    Mosey loop around parking lot

    COP (IC)

    • Don Quixotes
    • Hillbillies
    • Helicopters
    • Arm Circles
    • Overhead Claps
    • Copperhead Squats
    • Plankorama
    • Merkins
    • LBCs

    Mosey down Mag Green Pkwy to Jones Run Ln and left to end of Jones Run Trl

    Auto Roulette

    • Cars – Merkins x 5
    • SUVs – Squats x 5
    • Vans/Crossovers – SSHs x 5
    • Truck – Burpee x 2

    Mosey back up to the trail and over to Moseley Elementary side field

    Booyahrama

    • P1 – Runs across field and back to P2
    • P2 – Bear crawl
    • Booyah merkins x 10 and continue across field repeating until P1/P2 are finished
    • Repeato with Crabwalk/ Booyah WWIIs
    • Repeato with Polar Bear/ Booyah Burpees

    Mosey to Green Mountain

    Bernorama

    Round 1

    • P1 – Bernie up the hill and run back
    • P2 – Hand Release Merkins
    • Flapjack

    Round 2

    • P1 – Bernie x 2
    • P2 – Jump Squats
    • Flapjack

    Round 3

    • P1 – Bernie x 3
    • P2 – Freddie Mercurys
    • Flapjack

    Mosey back to the VSF

    Mary

    • PLTs – 2 x 20
    • American Hammers IC

    Numberama, Nameorama, COT

    MOLESKIN

    YHC hated to miss the launch of Green Mile but an opening on the Q sheet was the perfect cue to finally make the trek.  Lots of good things happening out there.  YHC brought some signature moves. The field was wet and muddy, just the way YHC likes it.  Plenty of groans there and at the mountain.  While leaving the PAX to stretch momentarily while grabbing my phone to record the COT, YHC heard one of the PAX say not to come back.  We’ll call that a win.  Keep posting.

    ANNOUNCEMENTS

    F3 RVA 10 Year this weekend

    Men’s prayer and fellowship group Thursday mornings – Section 8 I believe has the details

    Prayers for Wildcat, Fudd’s Sister, Dumar’s dad

  • Strength in Numbers

    The elite of the elite gathered in the church parking lot at 0430 for pre-game exercises. One chose one path, the other chose another. Those same two gathered again at 0500 for today’s First Watch edition.

    Traveling COP

    • Mosey to the bottom of south ridge, stopping at various points for
    • SSH
    • DQ
    • IW
    • Copperhead Squats
    • Helicopters

    The Thang

    Partner up for Dora 1,2,3,4. 100 burpees, 200 squats, 300 mountain climbers, 400 LBCs. Travel back up south ridge after each increment of 100 by playing catch me if you can with 5 HRMs and bernie sanders.

    We made it most of the way through before shuttling back for 3 minutes of mary.

    Numbers, names, Handshake took us out.

    Announcements

    • Don’t miss 10 year this weekend. The only one that matters is 7am at Dogpile.
    • Prayers for those around us for various reasons.

    Moleskin

    A workout of two offers an opportunity to slightly modify planned approach while engaging in coffeeteria throughout the entire workout. Great to catch up with Handshake as we navigated down and back up south Ridge.

    YHC will assume the weather scared people away and it wasn’t that my workouts are too soft.

    Splinter out

  • Yeah, that’s a hernia….

    The forecast looked wet, but three Kettlebell studs emerged in the gloom for a solid workout.

    After a very, very short “run” the PAX warmed up with motivators, DMH, and a few other stretches as it was time to get after it. Took a walk around the school holding the KB in various positions.

    COP: 1- Single KB Complex. Right side- kneeling single overhead press, reverse lunge, KB grabbers, KB smokers, bent over rows, squat thrusters, kneeling twist press. Switch to left side and repeat circuit. First round was 5 reps, second round was 10 reps, third round was conceded back to 5 reps.

    COP: 2- After a walk to cool down, the PAX did circuits of swings, curls 4 girls, skull crushers. 10, 15 then 20 rep circuits. Next circuit was 10 merkin pull throughs, up right rows and shrugs.

    Last 3 min the PAX stretched out. Time called.

    Great conversation led to a forgetful moment of count, names, COT. COT was put into a text message to the PAX later in the morning.

    Thanks for the great misty morning of 2 F’s today gents. Always an honor to lead!

  • Feel the burn… in your Rectum

    Nine dedicated PAX saw the forecast and came out to HBR anyway on a muggy morning. We did

    COP: Normal stuff, sans Scorpion kicks.

    Mosey up to PES lot, assured the ladies group would not show with the rain, and we did: Triple Check of: Jump Squats, Heels2Heaven, run length and back. Over to PES playground for 4 rounds of 8 Pullups and WWIIs. Head over to Benches for 3 rounds of 40 Benchkicks & 5 Burpees.

    Over to basketball court for 10 HRMs each hoop and alternate Bear Crawl & lunge between baskets. Finish up with 4 corners of: 10 WWIIs, 20 Heels2Heaven, 30 American Hammers 2x cnt, 40 Reverse Crunch. 2nd round add 5 to each stop. Back to flag for 3 min or Mary. YHC took us out.

    Annoucements: 10 Year on Saturday morning. Pre^36 workouts start tomorrow morning, your mileage may vary.

    NMS: Tater asked the Q what his plans were to keep us dry and quickly learned YHC rarely has any set plan. We did stick to the pavement but still got plenty wet. YHC opted to skip Scorpion kicks in the COP but the HRMs later made sure we finished up 100% soaked. BB title came from Senor Frog regretting his dinner choice from last night during the Benchkicks. It was unconfirmed whether a Shart on the benches did actually occur…

    Mr Rogers continues his Christmas beard prep, we may need to request that Splinter add Santa Claus as an Alias for him. One of the HBR regulars, who shall go unnamed, texted YHC and said he forgot to set his alarm. Likely he was afraid of a Silent Assassin beatdown.

  • Impeccable

    Fourteen Tuesday regulars woke up to zero excuses, rolled out of bed, and made it to the Commons in time for impeccable instructions and a double serving of horse’s pens. After a more methodical instruction set, a 15 second recap was offered before launch mode was triggered. There were a few, “you know where you are going?” comments leaving the parking lot with subsequent “I got this” comments. Marv ran off course early with his noble steed at his side, but they eventually found the main part of the route. Route was prescribed as follows:

    The Route

    • East side of the lake, up around the baseball field and through fraternity row. New fraternity row, not old fraternity row.
    • Right on Hampshire to Horsepen
    • Horsepen to right on Patterson, right on Ridge Top
    • Ridge Top to the bottom then right on Horsepen back up
    • 4s right on Devon to Ridge Top
    • 5s all the way to the top then add Chandler up and down
    • 6s add Waveny to Westham & back, Durwood Crescent to Westham & back, and Chandler up and down
    • Everyone take a left on Wheeler, right through the path, straight across on Campus
    • Right on UR drive and take the right loop by the football field BTTVSF

    Numbers, names, YHC took us out followed by more names.

    Announcements

    • Kind of a big deal this Saturday. Someone in the PAX was as giddy as a school girl. Can’t wait to see what’s in store. 7am @ Dogpile.
    • Training for the 10 year anniversary of the inaugural F3RVA BRR team has started.

    Moleskin

    Always a pleasure to lead this group of stallions, especially as we tackled Horsepen not once, but twice. Turns out the 4s felt shafted by short circuiting the second loop. 5s felt like 4s, and 6s got lost early. Sounds like a normal Tuesday morning.

    Maybe this route should be named the Double Stallion, if we are still naming routes. A few tweaks and this one could be a regular addition.

    Challenge yourself today fellas.

    Splinter out.