Category: Richmond, VA

  • Cookie makes some weird noises

    4 HIMs of Midlothian ventured out for a kettlebell adventure or maybe we were just avoiding Gumbo’s OG No Toll edition. YHC has been on a bit of a hiatus with the M on the IR. Needing to put some pump back in the ‘ol muscles, YHC grabbed the Q sheet. Here’s a summary of events –

    Warmarama – SSH, Dead Man Hangs, Merkins, LBC’s, Leg over body left, leg over body right, neck rolls, etc.

    Thang: Select an exercise – 30 seconds on / 30 seconds off with each exercise 3 reps. We hit all the major muscle groups – biceps, triceps, quadriceps, glutes, abs, back, shoulders, lats, obliques. Hopefully, we’ll be sore tomorrow.

    Announcements: Check Slack.

    YHC took us out.

    Today’s backblast title comes to you via Cookie who made some strange noises during the workout. I would say more, but the wise stripper said it best, “Secret secrets are no fun. Secret secrets hurt someone.”. The rest of the details are left to your perverted imagination.

  • Pre BRR Hill Gamble

    14 of Richmond’s finest gamblers and runners gathered at U of R for a surprise hill workout. Pucker asked if he missed the route being posted, to which YHC replied, “I’ve got the Q, and the route will be revealed.” Someone tall from the peanut gallery quipped that the route either has chalk or few turns since Faceplant is Q-ing. Both were spot on.

    Instructions: Pair up with someone of equal or similar running ability, preferably someone with a light. Grab a die from the jar, and follow YHC to the starting line. The PAX moseyed to the bottom of Ridgeway Road to find a chalk starting line. At the starting line, each pair rolls their die. The number on the die corresponds to a chalk line somewhere up the hill. Run to that number, run back down to the start, and roll again. Rinse and repeat until time is called.

    YHC apologizes to everyone who was short-changed on mileage this morning. Expecting to get your full 3, 4, 5, or 6 miles in? Well, you all did a respectable hill workout. Several apparently wanted to avoid the gamble and posted early to get some extra pre-BRR mileage in.

    YHC took us out.

    Announcements:

    Welcome Pucker to Richmond!

    BRR team leaves on THURSDAY – wish them good luck!

    Lara Teague Curry Memorial 5K, Saturday September 14th- https://henricogives.org/lara, see Bodos for details.

  • No more Seersucker allowed

    Eight stalwarts came out to HBR, no Summer Tour points to be had, just for the fantastic weather in the gloom and the promise of Scorpion and Benchkicks from YHC. They were not disappointed:

    COP: SSH, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs, Scorpion Kicks.

    Mosey over to PES parking lot: Dora 123 – Merkins, Jumpsquats, LBCs. Over to pull-up bars area: 4 rounds of 8 Pull-ups while partner does WWIIs. Down to the track and grab a bench: 3 rounds of 40 Benchkicks & 10 Derkins. Visit the Jerkin Gym with 4 rounds of 8 Jerkins. Trip up Heartbreak hill for good measure then back to the flag.

    NMS: We saw Senor Frogs truck in the lot but he was pulling a Gypsy with a pre-run. He came in hot from the other side in the COP. Always good to Q at Tuesday’s best AO as there is so much you can do.

    Announcements: 10 Year Anniversary in 2 weeks. See Slack for details.

  • Leg Day

    3 Dirty Southern beasts traversed their way into the Bermuda Triangle for what turned into leg day.

    Mosey to the basketball court for the standard warmarama
    SSH, IW, DQ, WW2s, stretch OYO

    Mosey over to the wall to put some work in.

    3 rounds In Cadence
    Hoe downs
    Heel grabbers
    Donkey kicks

    Mosey to end of the coupon cow pasture fence.
    Indigenous People’s exercise


    Lunge walk to the front skipping 2 posts after the last PAX
    Decline merkins/Turkish get ups

    Recover at the end of the fence, then on to Pole Alley

    Bear crawl
    Pole dancers and polesmokers
    To the end of pole alley

    Mosey to the pavilion for some baby cow killers, calf killers, man killers, or something like that.

    Count down from 10.

    Now that our legs are fully smoked, I took the boys out behind the shed to grab a coupon for 2 rounds each side of
    Pool Boy’s Oblique Cindy Lifts x10 IC

    BTTF for 1 minute of stretching


    I was truly blessed to lead Broadway and Pool Boy today. While my official 2 year anniversary Q is on Saturday,  today is the official date of my 2 years in F3.  I can’t put into words how much of a blessing this group has been for me, and hope I can help make it a part of something many more men’s lives in the future.

    Prayers for Bone Thugs, who’s having surgery today, and for Wildcat, who’s having an Xray.

  • Pools are closing but Pool Boy’s just getting warmed up

    Big Rig and Pool Boy powered through our pull up session, without our fearless pull up leader State Farm. YHC did his best to lead and Pool Boy is getting stronger. Here’s an idea of what happened.

    Warmarama

    Arm circles, and other chest, shoulder, and arm stretches.

    Start with some hollow rocks.

    Pull up Negatives, really try and extend these.

    Pull up ladders. 1, rest, 2, rest, etc.

    Walking jerkins (3 each way) while other PAX does pull ups or dips. 3 rounds

    Finish up with some kipping chest to bar pull ups

    Always great to get these pull up sessions in. Pool Boy has become a regular at these extra credit workouts and continues to get stronger.

    State Farm was missed but we put some good work in!

  • Next Episode of the OG OG

    15 men posted to NoToll this beautiful Tuesday morning. Some knew what was coming. Others didn’t. 0530 and off we went with the shovel flag.

    OLD GLORY

    • One Mile run with OG
    • 20-minutes of 4 corners around the perimeter of NoToll
      • Corner 1 = 20 merkins
      • Corner 2 = 20 jump squats
      • Corner 3 = 10 Burpees
      • Corner 4 = 20 WWIIs
    • Reconvene at the corner with the Flag and run one-mile Native American Style

    COT, Numbers, Names, Announcements Prayers

    Announcements:

    • 10-year convergence 9/21 at Dogpile at 0700 with lots of things earlier for double/triple? dips.
    • Pre-convergence happy hour 9/20 at Snuff’s casa.
    • Post-convergence BBQ at NoToll
    • Ruckhenge tomorrow 0500 at Stony Point Einsteins – starting Qsource

    NMS:

    Great to have so many guys out for Old Glory, even if many were simply uninformed. Great job all. You can post your score (or add your latest score) on the following sheet:

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?gid=1717732871#gid=1717732871

    Great to have Phonics make the long trip and crush it with Doozy. Well done rabbits. Also, wonderful to have Princess Fiona out for this one. Great to see you bud.

    Make it a great day.

    No More Gumbo For You!

  • Rubble’s Dojo

    9 of the finest gentlemen south of the James and one 2.0 met on Saturday to get 1% better. YHC and said 2.0 had the Q and were taking turns. First up was a mosey to the other end of the parking lot for F3 mission and credo, disclaimer and a warmerama including invisible jump rope, Michael Phelps, and hand release merkins, after that mosey to the basketball courts for

    the thang pt 1 (Rubble Q)

    full size Weinke at the ready, Rubble led us in the following:

    25 in cadence of

    mountain climbers and American hammers

    then a little girl fight and zombie kicks

    mosey to the benches and picnic tables for

    the thang pt 2 (Boberry Q)

    20 incline merkins

    20 dips

    rinse and repeat 3 times total. Mosey to the the clubhouse for the ball fields for:

    the thang #3 (Rubble Q)

    tae kwon do time! 25 standing snap kicks each leg

    25 side kicks each leg

    20 combination 1 (a hop with 2 punches, then hop back)

    20 combination 2 (2 walking kicks then walk back) take a few steps to the hill and stairs for

    the thang pt 4 (Boberry Q)

    triple check with more merkins, and ww2s, runner goes down stairs and up the side of the hill. then mosey to left field of the ball field for

    ring of fire (Rubble style)

    10 merkins any style you want , then pass to the left, everyone goes twice. Hardywood led some stretching while the 6 finished up. Then long mosey to the first exercise station in the woods for the Rubble requested Dora

    50 merkins, 100 squats, 150 LBC, runner goes to the gate and back

    then mosey back to the flag, Rubble stops us at the bottom of the hill and calls out a race to the top!

    numbers, names, announcements, YHC took us out.

    NMM

    Thanks everyone for being supportive of Rubble taking a turn at taking the Q. He really wanted to do it. I told he had to be prepared and he had to practice and he did! He even wrote out his plan on a full sheet of paper he carried with him the whole work out. I’m a proud dad for how well he did.

  • Blame Splinter

    Blame Splinter

    On my 3rd year anniversary, I took the start to Splinter’s Q from Labor Day 2021 and gave these 55 great men and 2.0s the same experience.  We also had one FNG today (Mountie) and hopefully he makes it back like I did.

    We first moseyed to the back playground lot to start the morning.  After some poor disclaimers and then with the Q help of Heist and Tater, we warmed up with something like the following: 20 SSH in Cadence and then one Burpee OYO, 10 Imperial Walkers in Cadence and two Burpees OYO and continued all the way to ten Burpees OYO with 10 Ukrainian Solders and three Burpees, 10 Copperhead Squats and four Burpees, 10 Merkins and five Burpees, 15 Arm Circles and six Burpees, 25 LBC and seven Burpees, 10 WWII and eight Burpees,10 Freddies and nine Burpees and Dead Man Hang and ten Burpees.

    Many were ready for the Q to rotate but instead we partnered up and did a DORA of 100 HRM, 200 Squats and 300 LBCs, running the short length of the playground lot.  This was the end of the “Blame Splinter” section.

    After that we broke up into 3 groups.  Tater took his group to a fun hill on the West side of the school with an Ab focused workout.  Started with 25 Crunchy Frogs, 25 Freddie Mercury, 25 Mercury Freddies and 25 WWII.  Then did 7s of Get Up and Squats using the hill.  They finished with 25 side crunches each side, 20 V ups, 25 American Hammers and some stretching.

    Heist stayed at the playground lot.  They started with 11s using the hill next to the playground with Squats and WW2 with Bear Crawls up the hill and jogging down.  Then he found the pullup bars and benches and did a Triple check of Pullups, Dips and Timer fan to the middle of the soccer field and back.  They finished off with 4 corners prostitute style with 10 ww2, 20 merkins, 30 squats and 40 SSH.

    My lucky group went to the bus loop.  We started with a triple check of jump squats, merkins and the timer running to the end of the school and back.  When then did 4 corners around the school.  Started with 20 Flutters and then Bernie’d to the end of the school.  There we did 20 WII and then ran to the top of the hill at the other end of the school.  Here we did 20 Crunchy Frogs and then did some more when the walkers arrived.  Forgetting to get my phone from my car, we ran back to my car (to the joy and confusion of many) and then ran to the last corner of the school.  We took 3 trips up the hill (same hill used by Heist) via Bear Crawl and Crawl Bear back then ran or bear crawled the fourth time to be back on the playground lot.

    We joined in with Heists Four Corners for the 40 SSH, Tater’s group came flying in and soon we were all back together for some Mary.  We did some combination of American Hammers, LBCs, WWI, Flutters and who knows what else.  Numerama and Names, then I almost skipped Announcements, and Attila took us out.

    FNG Mountie used to work with Gomer and they reconnected recently.  He is from Canada (as you may guess) and lives nearby at West Broad Village.  Welcome Mountie!

    It was an honor to lead this morning.  Big thanks to Gomer for the invitation 3 years ago and to Splinter for unsuccessfully trying to kill me that day.  F3 has been a blessing mainly because I have been able to meet and get to know many of you.  Coffeteria today was great as always.

    What a fantastic way to christen The Deep which will be at Nuckols Farm every Monday at 5:30AM. Please help us get this rolling and join in over the next month.  Next week we will be two Nuckols at the Deep.

    F3 RVA Ten Year Anniversary celebration starts the evening of the 20th social with the 21st having a Convergence, Awards and a Family BBQ.  See Slack for all the details and signups.  Also, see Bodo’s Slack post on a 5K-The Lara Teague Curry Memorial.

    Have a great rest of your long weekend.

  • Labored Run

    3 SOJ Laborers set out to the Brandermill neighborhood with intentions of getting a half marathon in. Great chatter the whole way, and a scenic route put together by Boberry. Doozy must’ve felt like a caged animal at times, hanging back with us slow pokes. What was supposed to be a slow n easy first 10 miles, with a hard n fast finish on the last 3, sure felt more like a labored run the whole way on the winding running paths of Brandermill. We cut the run about a mile short of the intended 13 and enjoyed some coffeeteria in the parking lot of Swift Creek Middle. Great run with these guys!

  • Multi Region Downrange Convergence

    2 hombres (F3 Charlotte and F3 Richmond) joined for our own impromptu downrange convergence at Sandbridge Beach. YHC had the Q and this is what transpired.

    0730 hard start. We launched from Jose Tequillas parking lot a The Sanctuary at False Cape condominiums. Mosey about 1/4 mile to the Little Island City Park for our AO. COP with various exercises (it was there that YHC learned the different creative ways other regions count). YHC introduced Scrappy to Inverted Scorpion Kicks and Saab’s Ball Lickers.

    First on the docket was Parking Lot Suicides. 12 parking spots, run to farthest spot and then run back, then to one parking spot closer, then back until all 12 parking spots were reached.

    Second on the docket was Tennis Court Sora (Solo Dora). 4 Rounds. Round 1 – 25 Merkins, run to the far end of the court and back, 50 LBC’s, run to the far end of the court and back, 75 SSH’s, run to the far end of the court and back. Rounds 2/3/4 were repeats of round 1. 100 Merkins/200 LBC’s/300 SSH’s in total.

    Third on the docket we moseyed over to the covered picnic area for 3 Rounds of 30 Bench Kicks, 20 WWII’s, 10 Picnic Bench Decline Hand Release Merkins.

    Mosey back to Jose Tequillas and over to the beach boardwalk for 4 minutes of Mary. Last exercise was Balls to the Wall Toe Taps. 3 count, to 20. (Apparently in Charlotte when you do Balls to the Wall you actually T-Bag the wall).

    COT to close us out.

    Prayer Requests – Scrappy’s mother just entered hospice. Prayers for his mother, father, and his family has they close the final chapter of his mothers life.

    NMS – It was nice to see another F3 guy at the beach. Scrappy was walking onto the beach on Saturday wearing a F3 shirt. Scrappy went to high school with Vinny. He wrestled in elementary/middle/high school and wrestled on scholarship at Cornell. He’s been doing F3 in Charlotte for 11 years.

    I hated to miss the RVA Convergence but we made it happen down here.