Category: Richmond, VA

  • 9/11 – Never Forget

    23 years later, we still remember where we were and who we were with that day. 9/11 will always be a day that we never forget. 19 Fighters, including 4 FNGs (Unfortunately, 1 FNG had to leave early and will be named at a future workout hopefully) came out to the Green Mile this morning for a 9/11 themed workout to honor the lives lost. Here is how it went down:

    Warm up: Mosey to the bus parking lot, F3 Mission Statement/Disclaimer/Principles, IC exercises including SSH, Helicopters, Ukrainian Soldiers, Copperhead Squats, Deadman Hang, LBCs, Roscoe’s Mom

    COP 1: Mosey to the top of the bus loop for 9/11’s – Started at bus parking spot 1 with 9 HRMs, run to bus parking spot 10 to perform 11 double count American Hammers and return to bus parking spot 1. Repeat 9 HRMs, run to bus parking spot 9, back to spot 1 for 11 double count American Hammers and so on until completed 10 rounds.

    COP 2: Mosey around the school to small parking lot hill by playgrounds for a Flight Dora to honor the flights impacted on 9/11. P1 performs exercise, while P2 runs to lamppost on the left and back. AA Flight 11 that hit the North Tower – 11 Burpees, AA Flight 77 that hit the Pentagon – 77 Supermans, UA 93 that was taken down in PA – 93 Carolina Dry Docks, UA 175 that hit the South Tower – 175 Heels to Heaven.

    COP 3: Mosey to the field at the front of the school that has a steeper than expected hill to perform a teamed-up effort to complete 110 flight of stairs that were in the towers. All PAX ran up the hill and back down which counted as 1 and collectively banked until we reached 110.

    COP 4: Mosey back to the flag for another teamed-up effort to honor the 2,977 American lives lost. All PAX performed single count mountain climbers and collectively banked until we reached 2,977.

    COP 5: Ring of Fire – 9 of your favorite merkin, flip over, 11 of your favorite ab exercise. Time called.

    Numbers, Names – Welcome to our 3 FNGs 1) Alex AKA Cole Trickle as he is a big racing fan, 2) Nathan AKA Mr. Clean as he is commercial sales rep for a duct cleaning company and just happens to be missing a few hairs on top, 3) Christian AKA Tofurkey as he is a big meat smoker. We threw out Sausage Party, but had to keep it family clean due to having kids. Welcome to all of our new guys and hope to see you continuing to post!

    Announcements: F3 RVA 10 Year Convergence Weekend 9/20-21 (See Slack for all of the details), SOJ VQ Week Nov 4-8, Faith Based Entrepreneurship Meeting Starts tomorrow at Gather Midlothian (See Section 8 for details)

    Prayer Requests: Continued prayers for those impacted by 9/11, Dumar’s Dad undergoing major surgery, Section 8’s mother with multiple health issues, Wildcat hip injury.

    Pleasure to lead you fellas today! Get out there and make a difference in someone’s life! Stay blessed!

  • No More Mr. Nice Guy

    Today was (Alice) Cooper day. I warned the Pax that today would suck and I delivered! School is no longer Out for Summer which means cooler weather which was welcomed.

    We first ran to the Gazebo and did warmups of IW, Ukrainian Soldiers, DQ, LBCs and Merkins. Then we ran past the Golf Galaxy and deep into the bowels of the newest West Broad Village development. As if we were Caught in a Dream.

    Here is where we did a running version of the Cooper-Welcome to My Nightmare: 10 Burpees, 10 Squats, 10 Merkins and then a lap around a large parking median. Then 9s, then 8s, etc. Lighthouse let me have it with the Poison Burpees: “Your cruel device, Your blood like ice, One look could kill, My pain, your thrill”

    We finished the 55 Burpees, 55 Squats and 55 Merkins and headed back to the Gazebo.

    We still had time to further Feed my Frankenstein so we then did 3 sets of 20 Dips at the Gazebo and then headed back to the Flag. Mileage was a little short (Pinto shouted “Hey Stoopid!”) so we ran the bus loop two times to get over 3 miles.

    Good to see Brick Back, (the Man Behind the Mask). Also great to hear Pigskin discuss what 71 feels like:

    “Lines form on my face and my hands
    Lines form on the left and right
    I’m in the middle
    The middle of life
    I’m a boy and I’m a man
    I’m (mentally) eighteen and I like it”

    X Anniversary coming up. Reach out to a Pax you have not seen in a while and get them to Dogpile 7AM on 9/21.

  • Raging Hormones

    I think the back blast title is self-explanatory. Men and women of a certain age, ah, well, we had a fun morning with sprawling conversations covering many topics. Like our F3 brethren at other AOs we also saw the UFO, staring slack-jawed while interstellar travelers approached our blue marble. UFO sightings are now a shrug and carry on with your day-type experience here in 2024.  

    We did eventually get around to working out. 

    Warmarama: 

    Helicopters in cadence, rotator cuff stretches, Andy Dufresne, dead man hang, hold a deep squat, downward dog and cobra stretch

    The Work: 

    20 KB swings, 20 goblet squats, 20 single leg deadlifts (10/leg), repeat 3x

    20 Romanian deadlifts, 20 upright rows, 75 calf raises, repeat 3x

    20 merkin pull throughs, 30 – 40 one arm rows (15 – 20/arm), 50 single-count American hammers, repeat 3x

    20 overhead presses, 15 skull crushers, biceps 21s, repeat 3x

    Time called. 

    Kegger at Heist’s pad tonight from 8 until the cops show up. But please leave by 9:30. BYOB. F3RVA 10-year anniversary convergence bootcamp at the Dogpile AO on 9/21 from 7-8 AM. New AOs popping up all over, thanks to the male community leadership bubbling up from the F3RVA headwaters. Sign up to lead one of them on the Q sheet, or at least head over to The Deep, Green Mile, Goyne Hard, or Ruckhenge to receive a beatdown. 

    YHC took us out. 

    Thanks guys for a fun morning. As always, it’s my honor to lead you. 

  • All the Crap I Hate

    A glorious Tuesday morning greeted noble warriors at the ultimate AO.  Here is how it went down:

    • Mosey to the pickle ball court area for COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march down the parking lot (one burpee per parking spot) with 20 side crunches (each side) and 20 APD chaser – rinse and repeat for 2 sets
    • Curb crawl – ascend to 6 merkins and descend back down
    • Mosey to the jerkin gym for 4 sets of 8 reps
    • Mosey to the football field for a mini-Michigan
      • 5 100-yard sprints
      • 4 80-yard sprints
      • 3 60-yard sprints
      • 2 40-yard sprints
      • 1 50-yard burner
    • Mosey to the school for alternating 1 minute wall sits and 1 minute elbow planks
    • COT with YHC taking us out

    Welcome to RVA F3 Waterboy!   Great work from the PAX today.  It was a Q of all of the things I hate – running and burpees.

    10 year anniversary celebration next weekend – check Slack for more details.  Today was the 3rd F lunch.  If you are just learning this, you missed the lunch.

    God is good all of the time!

    Attila

  • All Hail Sky Boob!


    15 Warriors of the gloom came out to No Toll on a crisp Tuesday morning. 14 were expecting a Rosie Q. They did not get what they came for. YHC Ghost Flagged Rosie and stole the Q


    Start off moseying to the parking lot next to the recycling area, and the PAX was awed by the sight of the alien space craft shooting through the night sky. “It’s a Sky Boob!” said the PAX. When I was finally able to get the PAX back to task and not gawking at the giant boob in the sky, here’s what may or may not have happened.


    Standard warmarama, maybe more arm circles than DTH would have preferred.
    The Thang
    10s. Just like 11s only 10s
    9 DC bear crawls-1 wide grip merkin
    Then run it back
    1 DC Crawl bears- 9 diamond dry docks


    Four corners escalator
    Adding a new one to the exicon. Need a better name.
    Double clutch Squat jumps (down for a Squat, halfway up, back down then jump)
    1st corner 25 heels to heaven
    2nd 25 h2h, 25 double clutch jump squats
    3rd  25 h2h, 25 double clutch jump squats, 25 merkins
    4th 25 h2h, 25 dcjs, 25 merkins,  25 Ball Dippers


    Quarter Pounder
    25 WW2s
    50 Oblique LBCs (25 each side)
    75 Ball dippers
    100 Side strattle hops


    100 supermans just because


    Mosey back to the parking lot
    Safety squats
    Grab a cone and do 25 squats in Cadence.


    Bttf
    Finish off with 100 curb dips


    Lots of exercises adding up to 100 today was not a coincidence. Turns out this was my 100th Q!
    Great crew today that tolerated all of the 100 counts. I thoroughly enjoyed my first time at No Toll. I was blessed to lead this PAX. Thanks for being a good sport Rosie.


    Announcements


    Serious question
    If a PAX had a heart attack in a workout, would you be able to perform CPR and keep them alive until an ambulance showed up?
    Reach out to Flatline to sign up for CPR training. Be prepared to save a life.
    Open spots available
    10/15 and 10/16
    Meatball is looking for HCs to bring a dish to the 10 year Potluck at Hugueno Park

  • SpaceX and Iron Pax

    3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.

    We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following

    Times Below

    • State Farm – 21:30
    • Broadway – 22:00 (Modified)
    • Pool boy – 23:45

    Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.

    Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.

    Names/Number/Prayers

    -Healing for broadway

    -prayers for Pool boy’s cousins going through cancer screening

    -YHC needing some relief from recently aggravated tinnitus

    SYITG Boys!

    -State farm

  • All the Little Critters

    17 of RVA’s finest launched into the cool morning promptly at 530. Covering distances and paces as desired by all. Little raccoons climbing trees by the lake. Rolling hills and pre-fall leaves hang from trees.

    OBT took us out.

  • Today is Monday, Sept. 9, the 253rd day of 2024. There are 113 days left in the year. Today in history: On Sept. 9, 2022, King Charles III gave his first speech to Britain as its new monarch, vowing to carry on the “lifelong service” of his mother Queen Elizabeth II, who died a day earlier.

    Five God Fearing men issued in this new brisk Monday Hoedown style.

    Mosey the bus loop while waiting on the Hitchhiker to catch up.

    Standard Hoedown COP warm up & disclaimer in front parking lot.

    Mosey to Walgreens shopping center for group LBC-Run, APD-Run, Merkin-Run, Scissor-Run.

    Mosey across street for (2) deep squats at every pole and post. *To many to count.

    (3) sets of 20 Dips at left of shopping center.

    Mosey around back of school through fence. This got YHC a few bewildered looks with some questioning mumble chatter.

    Partner up for some more Dips-Run, Balls to wall-Run, Balls to wall-Run.

    Mosey to covered walk way for some partnered Gerkins. + More Dips.

    Mosey around bus loop for a COT.

    Prayer Psalms 51:10-12

    Prayer Request. Work Stuff from the Pax.

    I enjoyed the small 5-Man Pax this morning. What a great way to start the day!

  • The Deep from start to finish

    I never thought “The Deep” would refer to the pre-AO pile made near a tree or the trouble Handshake’s shorts were in during the 5 minutes of Mary.

    Between the two events, ten warriors helped kick off the new AO on a beautiful cool Monday morning. We met in the front lot and then moseyed to the bus loop. We did half a lap and then circled up in the middle to the loop. After the typical “the grass is wet” bitching, we warmed up with SSH, Ukrainian Soldiers, IW, Copperhead Squats, Helicopters and then we got on our six and then got up again (groans) and moseyed to your mom’s favorite part: lots of thick polls. We had fun with poll smokers while the first smoker did bear crawls past the next nine smokers. There were enough polls for everyone to do bear crawls twice. That was fun?

    We then ran past the front of the school to the far corner and did 11’s on the hill: HRM and Jump squats, starting with ten HRM at the bottom and then jump squats at the sidewalk at the end of the hill. There is a small obstacle in the middle of the hill that we learned to run around.

    It was then time for a history lesson. We ran past the front of the school, took a left on Gayton Hills and found the original Nuckols Farm site. Formerly known as Locust Grove, the property was home to the Nuckols family from 1849 to 1972. While surrounded by newer neighborhoods, the county has made this a protected park. Hard to see it all in the darkness but we explored it with a triple check of WWII, Burpees and touch a tree. While the grass had some dips and branches, we all survived.

    We then moseyed back to the flag for 5 minutes of Mary: flutters, freddies, lbcs, hammers and crunchy frogs. Handshake then sprinted to his car which added to the 1.7 miles of territory we covered this morning.

    Thanks for coming out for the first 5:30AM workout at the Deep. Hope to see you again in the future.

    Announcements:

    10 year on 20th/21st. Events Friday night (Snuffs) and Saturday. See slack for details.

    Breaking Bread has an opening this month. Talk to Oyster to help out.

    Tomorrow 9/10, lunch at Fireman Ed’s (Firehouse Subs). A Jets victory night will make Fireman Ed happier than he was after the Spiders football no-show on Saturday.

    Heist is leading at the Bridge this weekend. 6AM clown car at the Westchester Commons Wawa. Reach out to him if you can make it.

  • The NFL season is here and we have no ‘Q’B

    On the morning of week 1 of the NFL season, 10 HIMs showed up to the Alamo not knowing who the ‘Q’B was going to be for their workout. YHC came off the bench as the 4th string ‘Q’B to take the lead. According to the refs, it went something like this:

    Warmup: Mosey out of the Alamo down the street to perform various exercises at the mailboxes on the right. Add up all the numbers on the mailbox and perform said number of exercises. Performed ~10-12 different exercises at mailboxes down and back to the Alamo. Shade thrown at Cookie for calling 11 Burpees.

    COP 1: Partner up for 11s – Booyah Merkins & Ab Leg Throws with running up the hill across from the Alamo

    COP 2: Parking Space Exercises – PAX picked a parking space with a curb and performed called exercises while first PAX member ran towards the tennis court, back to the dumpster and returned to their parking space. Exercises included: Incline Merkins, Decline Merkins, HRMs, Single Leg Squats, Squats, WWIIs, Mountain Climbers, and a few others that can’t be recalled.

    COP 3: Head to the tennis courts for 4 corners – prostitute style with exercises being 10 Merkins, 20 Monkey Humpers, 30 LBCs and 40 Mountain Climbers

    COP 4: With 5 mins left performed a merkin of your choice ring of fire while PAX holds plank followed by various stretches

    Numbers, Names, Announcements (SOJ Leaders meeting and hangout at Heist’s house 9/10 7-10 PM and F3 RVA 10 Year Convergence Weekend 9/20-9/21 – See Slack for all of the details on times/locations), Prayers (Dumar’s father undergoing surgery to remove cancer of his nose 9/20 and Wildcat battling a hip injury)

    Almost positive the Q sheet had Heist’s name on it at some point yesterday, but when YHC texted about bumming a ride last night, he informed that he was heading north to the Deep. Thought about signing up for the Q last night, but decided to wait and see what happened in the AM. Felt compelled to step up and lead and it was a pleasure fellas. Great work by all!