Category: Richmond, VA

  • Ruckhenge 040826

    5 of F3’s pax gathered at EB’s for the latest edition of Ruckhenge. The brisk morning called for some extra activities just to get the temp up. Started with 1.2 mi ruck to the Stony Point Fashion Park lot where we then prepped for a brief series of EMOMs to hit some differnt body parts.

    Station 1: 0.5 mi run and timer ~ 5 mins (sans ruck)

    Station 2: Farmers carry with ruck in each hand ~ 1 min

    Station 3: Merkins (sans ruck)~ 1 min

    Station 4: Hamstring walkout ~1 min

    Station 5: Squats (with ruck)~ 1 min

    Time was marching on so we hit the trails of Lazarus Park for the 1.3 mi trip home.

    Welcome back to Heizenberg and thanks for joing this morning. Coffeeteria was focused on “toughening” what we all do in F3 but perhaps dont think about in other aspects of life as much. The idea that no stress or difficulty is as unhealthy as too much. Facing adversity and challenge builds us into stronger more resilient humans.

    Announcements: 2 off the books opportunites to ruck and get stronger this weekend.

    1: Leaving Einsteins Bagels ~ 4pm, 4/11/26 (Saturday) and heading to Machismo’s Castle, bootcamp & logs followed by 2nd F before return to EB’s ~ 8pm

    2: Family Ruck & Pizza (~60-90mins) start and finish at Bottoms up Pizza – 4pm, 4/12/26 (Sunday)

    Prayers: Dr. Tryhard heading out on mission. NTB took us out.

  • Winter will not go away!

    Nine strong posted in the chilly First Watch climate this morning, wishing away the cold weather. The goal was to stay moving, which was accomplished.

    COP in the littlest of Henrico County parks, with some counting in cadence

    Lindsey of LBC’s and APD’s on the way down River Road to the UR practice fields, stopping for one round in Saab’s driveway.

    Old Hundred on the practice field. Run 100 yards between each round.

    Abbreviated Jack Webb of merkins and air presses

    Head back, stopping for a Crabtree Honeymoon Suite

    Dodge cars at the stoplight and back at the VSF, 3 MOM

    Numbers, Names, Announcements and Attila took us out!

    Well done this morning fellas! 2.2 miles on Senor Frog’s watch, which is official.

    Honeydo has the Q next Wednesday. Get your deductions in order.

    SYITG!

    Kubota

  • ResQ and a Teddy KGB sighting

    10 HIMs showed up to be surprised by an 11th, the return of Teddy KGB. Teddy was instrumental in starting up the Woodshed, so it was great to have him back out. Restarting as a Q (ResQ), YHC chose to run the HIMs around and sprinkle in some coupons along the way.

    After a mosey down the road, we began with SSH, Cherry Pickers, Dead Man Hang, some stretches and finished with Ukranian Soldiers.

    Cop1: Run to the local school and conduct 4 corners, LOTN style with 15 of each

    • LBCs
    • Mountain Climbers in honor of Snookie returning from Montana
    • Windshield Wipers
    • Freddie Mercuries

    After a 20 count, we returned to the flag

    Cop2: Coupon work 11s

    • Side 1 = Overhead lifts
    • Side 2 = Curls
    • Grocery carry in left hand going one way, right hand going the other (both hands if YHC needed to modify his own directions!)

    Cop3: 2 rounds of Merkins and Chest Press with the coupons

    Closed with 1 minute of SSH to complete the time

    COT with numbers, names and announcements

    • Saturday – 5K with Nancy Lopez to raise funds for his son’s illness
    • 5/16 – watch for a backyard BBQ announcement

  • Track work

    2 strong posted at WDOG this morning for some track work which included some brisk walk and jog couple times around the track with a total of 220 merkins and 220 squats. Was a beautiful cool morning – enjoyed it BT – great work!

  • Attitude of Gratitude

    11 of Westhoe’s finest, and 1 four-legged creature, explored West Broad Village during this weeks installment of WTH.

    COP: SSHs, DQs, Helicopters, followed by a series of 3 exercises used throughout the village as we ran: 15 Jump Squats, 20 Merkins and 25 Flutters, all OYO. Before breaking the COP, we hung out in DMH for a min. While hanging, the Pax was reminded that we all have Negative Bias, the tendency to focus on the problems in our lives, which can lead to chronic negativity and what I like to call, Stinkin’ Thinkin’. The Pax was invited to combat this with attempting to cultivate an Attitude of Gratitude. Anytime we stopped at during our run to engage in the exercises above, all we invited to contemplate one thing for which they are grateful.

    Lots of good mumble chatter today and I believe there was 100% participation in returning to pick up the 6. Nice work men!

    BTTF for names and numbers.

    Announcements:

    Pigskin is back safe and sound from Norway. Truly something to be grateful for. Welcome back sir!

    2nd Tuesday, 2nd F lunch this month will be on 4/14 at Firehouse Subs at 12pm.

    Prayers:

    Continued prayers for Charlotte as she spends precious time with her family.

    Continued prayers for Roger Roger’s family as they navigate his FIL”s health concerns.

    And continued prayers for my M’s aunt, who had a stroke on Easter and is currently non-verbal.

    Moleskin: Regarding our tendency to focus on the negative, Jordan Peterson once said, “You can only be so happy, but you can be very dead.” Our brains are problem-finding machines for a reason. They are designed to keep us safe. But this mechanism, if left unchecked, can make us miserable, and thereby, make all of those around us miserable. To counter this tendency, you can stop and make a quick 10 point gratitude list. While there will always be a handful of problems in our lives at any given moment, the amount of things to be grateful for, everyday, is startlingly huge. Our life becomes that which we focus on. Remember what is going right. Value your health. Don’t dismiss your children. Care for your M like she’s the one that God selected for you. Be a friend to those you encounter. Make this day count. No one is promised tomorrow.

  • The Ruckers kept coming

    Nine Davillians posted on this perfect Tuesday for the Raider Run/Ruck. The 3 runners ran into Honey Meadows, Kings Charter, then crossed Atlee Station Road to go into Madison Springs as well as surrounding neighborhoods before returning to Atlee High School for 4.3 miles. The 6 ruckers rucked around the area for an unknown distance.

    Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS:

    Good numbers this morning. For running, the weather was about as good as it gets with no wind and temperatures in the mid 40s. Its been a while since 6 ruckers have posted. As the runners were getting started, we kept seeing LIFO ruckers driving into the parking lot. For the route the runners used today, its always nice when YHC is able to lead the runners through this route error free since it can be confusing.

    Announcements: Wong’s Taco’s opening today at 11 AM. (Update – by 6:30 PM, the libraries parking lot was packet likely with patrons from PBR, Charred, and Wong’s Tacos. It might look like this every night from now on until more parking is constructed. Not sure what the librarians think.)

    Gotta Run!

    Phonics

  • Pizza, Grape Soda and Jerky

    Apparently, there was a lot of running yesterday at the Alamo. My plans for today involved a lot of running. I started to take pity on the PAX, considered modifying my beatdown to cut back the running. But Nancy wisely advised me to continue with my original plans. As he has said over the years, “If you hear the PAX complaining, you’re doing something right.” Thanks for your encouragement, Nancy. Your fellow F3 brothers thank you as well, for saving them from becoming soft and weak.

    The lively mumble shatter stumbled into conspiracy theories today. It just came up organically. Here’s a fun quote: “The difference between a conspiracy theory and the truth is about six months.” They’re fun to talk about. Some bits and pieces:

    -Flat earth

    -Epstein

    -Faked moon landing

    -The Middle Ages never happened

    -Pizzagate

    Seek the truth, but doubt those who find it. In an era of “my truth” and AI, we find ourselves in a post-truth age. Stay skeptical, PAX, and focus on yourself, your family, and your immediate circle of impact. All the world’s a state, and all the men and women are merely players.

    Lap around the parking lot. SSHs, Andy Dufresne, dead man hang, copperhead squats, merkins, LBCs, Roscoe’s mom, sit and reach, butterfly stretch.

    The dreaded thang:

    Kilo dora. 100 thrusters, 200 swings, 300 Romanian deadlifts, 400 calf raises. Runner halfway across the lot and back.

    Dora. 100 merkin pull throughs, 200 upright rows, 300 lawn mower pulls. Same deal for the runner.

    That did it!

    Announcements:

    Nancy Lopez hosting GLOW for Galactosemia 2026, Saturday, 4/11, 9am, Robious landing park. Check slack (fitness channel) for deets.

    YHC took us out.

    Great to see everyone. Thanks for the opportunity to lead you!  

  • 16 and Spring Break

    Great numbers this morning with Henrico Spring Break finally being over. Stories of cruises, beaches, lost kids, fjords and diarrhea all morning long!

    We started with some warmups in the front lot and then moseyed to the hill on the East side of the middle school. I’m still not sure what I will do for my annual Die Hard workout so we tested out this hill. We ran to the top as a group to make sure the construction did not create too many traps. We then did a triple check that I’m not sure we’ve ever done on this hill by the Pax reaction. Timer went down and up while the partners did HRM and Squats.

    After that was over, we went to wall, told it F’ off, and then moseyed to the back of the elementary school to the “softball” field. It looked more like a backstop surrounding grass and random dirt patches but we used it anyway to kickoff softball season. We split up the group by bases, home plate was the timer with 10 burpees, they then relieved the first base group who was doing jump squats, who relieved the WW2 second base group, who relieved the 3rd base merkins team and so on. We went around twice for fun.

    We then went to the bus pickup off Pemberton, found a pole, and did 20 pole smokers OTO, moseyed to the front lot of the elementary school and did a half lot bear crawl, then moseyed all the way back to the front lot of the middle school. We did some ab work for a few minutes then moseyed back to the flag for some LBCs, leg raise for a 30 Pigskin count and then ended with burpees.

    Good group for coffeeteria afterwards.

    Prayers for Charlotte and her family.

    Thanks for letting me lead.

  • Tattoo Removal

    The hills were waiting, so off we went.  Here’s where:

    • Head out around Lake clockwise and up past the baseball field out to College
    • R on College to the corner of Campus and Boatwright
    • Take the path on left over and L on Wheeler
    • R on Gardiner
    • R on Chandler
    • Take the cut-through, or maze, to Bandy Field for one complete loop, Counterclockwise
    • Return to Campus via Chandler, Gardiner, Wheeler and path
    • Take Campus Dr.
    • 5s/6s – Head up both arms of Old Mill
    • All – Ascend Bostwick
    • 4s/5s – Return to VSF via UR Drive
    • 6s – Take Campus Dr and L on College, enter behind baseball field, counterclockwise of Lake and back to VSF

    Numberama, Nameorama, COT

    MOLESKIN

    Not sure anyone did the route 100% as prescribed, but it was fun to try.  The cut-through to Bandy ain’t what it used to be.  Sippy took a tumble, but no injuries reported thankfully.  Hitch may have a new spokesperson for Portadash.  Next time we’ll do Bandy Clockwise for a spicy little treat.

    ANNOUNCEMENTS

    UpChuck looking for someone to take ownership over The Bridge

  • Nancy’s Still Got It

    12 men witnessed a feat so legendary, every last one of us will be recounting it at the dinner table tonight.

    After a short mosey to the Modern Homes, we set up for a triple check: HRM / Squats / runner to the end of the cul-de-sac. What happened next can only be believed if you were there.

    The running group: Nancy, Futon, and Wildcat. As YHC was grinding through his HRM, I heard Nancy shouting from the far end of the street. Why? No clue at first — but it turns out he was absolutely SMOKING Wildcat and Futon. When they returned to the PAX, Wildcat was sucking wind, Futon was curled up in the fetal position, and Nancy stood with both hands raised in victory.

    Honestly, who even remembers what we did the rest of the workout after that majestic display?