Category: Richmond, VA

  • Flying EH Almost Secured

    Three star gazers arrived for pre-launch activities but none were shared. One ran, one walked, one broga’d. All came back together to wait for the cavalry to arrive. Once the clock struck five, away we went for an audible Q. Mosey to the back parking lot for:

    COP

    • 10x Helicopters
    • 10x DQs (Last Call approved)
    • 10x IWs
    • 15x Arm Circles
    • 10x Copperheads
    • 10x walk backwards over the fence each leg

    The Thang

    Three is a perfect number so triple-check was the theme of the day. A few strides over to the corner of the parking lot. Burpees, mountain climbers, run a loop.

    Slowsey to the eastern corner of the triangle for merkins, squats, skip to the mailbox and run back.

    Attempted flying headlock. We will see this guy soon.

    Zig-zag back to the launch parking lot for WWIIs, lunges, karaoke to Kubota’s truck and back.

    BTTF for something, something else, and 5 burpees for the pace car.

    A few minutes of mary with APDs, Freddie Mercuries, American Hammers.

    Numbers, names, YHC took us out.

    Announcements

    • Labor Day convergence at the Knuckle

    Moleskin

    Small numbers makes for great mumblechatter. Triple check is a tried & true F3 exercise. It wasn’t what YHC had planned for today but it seemed appropriate given the numbers. You know you are a true F3er when you can carry on two different conversations depending on who you are mixed with while the pace car does his thing. Today was perfect evidence of this.

    Thanks y’all. Will save the actual workout for another day.

    Splinter out.

  • That’s a Wrap!

    6 Men of Men, gathered for a Rucking adventure. We rucked here, there and back. Let’s Go!

    Warmarama: Packs on, head lights on.

    The Thang:
    Loop around the shopping center. Flex a little when passing Planet Fitness.
    Right on Forest Hill
    Left on Stoney Point
    Stay on Evansway Ln
    Right on Ellsworth Rd
    Turn back at Ferleigh Dr
    Run it back…

    BTTF
    Numberama: Namerama
    YHC took us out!
    Announcements: See Slack (Convergence and the upcoming 10 year)

    Moleskin: The Last Q on the Summer Tour. That’s a wrap boys. Finished the tour with a nice ruck around town and then a great 2nd F at Einsteins. Ready for the next Challenge.
    Coming Soon to Ruckhenge is Q Source which will be added to the 2nd F. Happy Birthday to NTB. Have a great day!

    Oyster


  • Leave One Man Behind

    Rather than leading blindly, YHC called in Doozy for a big assist.

    Here’s where he suggested we go as best I can figure:

    • R on Midlothian
    • R on Woolridge
    • L on Walton Park Rd
    • L on Queensgate Rd
    • R on Watch Hill Rd
    • L on Walton Park Rd
    • R on Woolridge back to VSF (4s)
    • L on Woolridge (5s)
    • L on trail at Midlothian Mines Park continue through tunnel (5s)
    • Exit trail onto Grove Hill Rd up “Mt. Midlo” back VSF (5s)

    MOLESKIN

    One last tour stop for YHC, might as well go out with a bang and Q it.  Except that Qing a run without proper reconnaissance might just get someone killed.  Thanks again to Doozy for the help.  Good numbers despite the launch at Green Mile and nice to catch up with Rosie, House Party, Bullseye and others.  Thanks also for the hospitality. 

    ANNOUNCEMENTS

    • Lifting up DD
    • Last few days to check off those final Summer Tour stops

  • Turning 50 is a landmark birthday, representing not just an anniversary of birth but a testament to five decades of life, wisdom, and invaluable experiences. It’s an opportune moment to pause, reflect on the journey traversed thus far, and eagerly anticipate the adventures yet to unfold.

    16 of my F3 brothers came out this morning to help me start my 50th year birthday celebration!

    I don’t think I’ve ever had 16 friends before, and the ones that I have had would never get up before the sun came up on a Tuesday to wish me happy birthday. F3 is for real something very special and I feel blessed to have been invited to the brother hood! Thank You Handshake and Swirly for showing me a much better way to do life!

    Here is Señor Frogs version of what transpired.

    Mosey to Goal Post for a lesson in counting. Standard COP warm up & disclaimers.

    Triple Check- Merkins, WW2, Timer runs around other goal post.

    Mosey to back field for some 5 corners. 10 Merkins, LBC, Scissor kicks, ABD, Carolina Dry Docks.

    Mosey past police car to bus lane. 22 pole escalating Merkins.

    Mosey to front of school. Partner up for some inclined planks while partner touches a tree. X5.

    Mosey to front concrete tables for 20 Dips. X3.

    Mosey back to flag for some announcements and a prayer. COT.

    YHC spoke about what he has learned over the years about happiness. It starts with gratitude for the riches and blessings that we are already in possession of. Yesterday and tomorrow don’t really matter as much as we think. What is important is our attitude and choices we make in the present.

    Announcements.

    Heist is Q’ing Green Mile tomorrow. Come support FNGs.

    Convergence on Monday. “Nuckols Deep” Stranges.

    10 Year anniversary on 21st of September. Goal is 100 people. Dog Pile.

    Friday night Happy Hour at Snuffs house. Saturday afternoon BBQ at No Toll.

  • Muggy climb up Westham

    13 runners converged for this week’s Spider Run.

    Everyone turn left in front of the commons and then around the lake. Up University to Westham Parkway and then right on Durwood Crescent to Ridge Top. Left on Ridge Top and right on Patterson.

    4s: Right on Three Chopt, Right on Bandy, Left on Edgehill, Right on Boatright, Left on Campus, Right on Gateway BTTVSF.
    5s: Right on St. Christopher’s, Left on access road at Three Chopt, Right on Iris, pick up Fairway View, Left on Ridgeway and BTTVSF.
    6s: Right on Westview, Right on Grove, Right on access road, Left on Iris, pick up Fairway View, Left on Ridgeway and BTTVSF.

                4s: https://onthegomap.com/s/7fg18ub4

                5s: https://onthegomap.com/s/oboefhmv

                6s: https://onthegomap.com/s/6bvg51em

    Numberama / Namearama

    Announcements

    • Happy news that Splinter’s Mom’s cancer is in remission!
    • Labor Day convergence at new AO in the Far West.
    • 10 Year Anniversary Celebration 9/21.

    YHC took us out.

  • Curb Crawl Blockee Suicides

    5 Cyborgs activated for an epic rager this morning at Bermuda. Half way through the ass beating Posh provided some hilarious motivation “We’re building Cyborgs here at F3!”. Hell yes. The team of terminators did not disappoint. Props to @NTB for the EMOM 15 idea – adding coupons to this was a hellish curveball.

    • Warmarama
      • Farmer’s Carry Cindys From Shed down to median area
        • Reps of XO’s when dropped by any Pax (MTN Climbers, Cherry Pickers, Depth Charge Merkins)
      • OYO Stretch – enough of that
      • Tunes activated – LFGO!
    • EMOM 10
      • “Every Minute on the Minute”
      • Start at Curb w/ 2 coupons each
      • Perform 1 rep of Each XO, run around the Curb
      • Rest until the top of the next minute – increase to 2 reps, repeato until death
      • XO’s
        • 1 Depth Charge Merkin
          • Not sure if Exicon named, but each hand on a cindy, bring your chest PAST the cindy level for an extra depth on the down stroke, great chest workout
        • 1 Cindy Thruster
        • 1 Cindy Curl
      • The rest period evaporated by reps 5 and 6 so we shortened the run. By the 10th round we never stopped moving.
      • Love this circuit will absolutely deploy in the future
    • CURB CRAWL BLOCKEE SUICIDES
      • Another sinister COP inspired by the insane amount of Curb Crawls we’ve doing in previous Posh and Pool Boy Q’s.
      • Cindy’s staged at the beginning of the median
      • Treat the curb at the median like the “basketball court length” (overall length was probably 50 yards)
      • 1st leg
        • 2 Blockees
        • Curb Crawl 1/4 of the way
        • Lunge Back
      • 2nd Leg
        • 4 Blockees
        • Curb Crawl 1/2 of the way
        • Lunge Back
      • 3rd Leg
        • 6 Blockees
        • Curb Crawl 3/4 of the way (Here’s where the Cyborg rallying cry was dubbed)
        • Lunge Back
      • 4th leg
        • 8 Blockees
        • Curb Crawl all the way
        • Finish together with a final sprint back to the coupons
    • Finisher
      • Farmer’s carry coupons back to flag with various XO’s along the way
    • Numbers, Names, Announcements, Prayers
    • Announcements
      • Saturday – THE BRIDGE! Please reach out to YHC if you want to attend. I’ll be leading with Broadway attending
      • Pool Boy has Goyne hard/Iron Bridge
      • Convergence on Labor Day at new Short Pump AO
      • 10 year convergence 9/21
    • Prayers – lifting up Pool Boy’s cousin through a way to young cancer diagnosis

    Who needs AI when you have these badass robotic rock stars! Love this group of men and the grit and effort they bring. It’s a pleasure trying to dream up new and cruel ways to challenge them. Thanks for letting me lead. SYITG!

    -State Farm

  • Bicep Beatdown – Weight vest edition

    3 Bermuda beasts barreled to the big boy bars for some back and bi’s beatdowns. The standard Tuesday morning wood was made even more juicy with all PAX donning 30# weight vests/rucks. Great way to continue building strength on these movements.

    • Warm-up
    • **All sets done with 30# weighted vest/ruck
    • Pull-up Escalator
      • 1, 2, 3, etc.. Until failure then restart
    • Dip Escalator
      • 1, 2, 3, etc… until failure then restart
    • 11’s with Jerkins and Incline Tricep Extensions
    • Finisher – Negatives
      • Hold at top – Slowly Lower

    Pool Boy and Big Rig are getting jacked, YHC not so much! But an honor to lead these men. Great beef in preparation for the main event, which was, a scorcher.

  • Happy Birthday Senior Frog

    16 of SOJ’s finest gathered to start the morning off right. After a short mosey to the basketball court a brief introduction and disclaimer where had.

    Start with 50 SSH in honor of Senior Frog, 5 burpees, DQ’s, 4 burpees, Helicopters, 3 burpees, Imperial Walkers, 2 burpees, Ukrainian soldiers, “Rosie” asked for 10 burpees

    Mosey to far corner of parking lot pay toll on the way 20 dips, 20 inclines

    4 corners – Corner 1 (20) WWII, Corner 2 (10) Jump Squats, Corner 3 (30) LBC’s, Corner 4 (40) Lunges

    Mosey around field to the pavilion

    4 corners – Corner 1 (10) LT Dans, Corner 2 (20) ball dippers, Corner 3 (30) SSH ?, Corner 4 (40) Squats

    Mosey to the pavilion, we where not doing enough arms so 10 burpees OYO

    Mosey to the first field

    4 corners prostitute, corner 1 (10) Mountain Climbers, Corner 2 (20) WWII, Corner 3 (30) Jump Squats, Corner 4 (40) LBC’s

    BTTF pay a toll 5 dips, 5 inclines sprint BTTF, Numbers / Names NTB took us out

    NMS:

    It has been a minute sense YHC has done a bootcamp Q, it was nice to get back into it. Now that House Party is a runner we have decided that Last Call will be running at our next Home Grown Half. Happy Birthday to Senior Frog and welcome to the respect club.

  • Bus loop fun

    YHC fresh out for the week this am arrived to 4 PAX ready for a workout and here is what went down:

    COP

    Mosey to bus loop benches where students chalked up some squares (messages) for the school year we circled around these and performed the following exercises to get ready for this mornings workout.

    10 4ct SSH, 10 DQ’s, 10 Helicopters, 10 Ukrainian soldiers, 10 4ct American Hammers, 10 Alabama prom dates(APD), 5 figure 4(one legged APD with right leg), repeato with left leg, 20 LBC’s 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    with 5 people we started a bus loop Quadruple check with 5 stations. S1 – Run lap in inner loop as the timer, 2 – Alternating lunges, 3 – Bench dips, 4 – LBC’s, 5 Bench incline merkins. We were able to get in 4 complete rotations and returned to flag for 1 minute of stetching.

    Numberama, namerama and boo boo took us out in prayer.

    Check slack channel for the upcoming events and Convergence will be next Monday for Labor day so no Daville post next week.

    Greeat workour this am gents….see you in the gloom Cheers….CB!

  • Jailbreak!

    14 Strong showed up this morning at the Alamo to better themselves. YHC had a plan in store for them…

    Warmarama- quick mosey over to the other side of the parking lot for some – SSH, Imperial Walkers, LBCS, Merkins, Werkins, heels to heaven, cherry pickers….after some light complaining about the warmarama we headed off

    The Thang- Ran down to modern row for a DORA- Merkins, Lunges and squats – run to the end of the street.

    off again running to the other side of the neighborhood to explore some new scenery. TRIPLE CHECK- american hammers, monkey humpers and lunge to the street light

    finished up with some tunnel work- with time running short we lined up for some pax work in the tunnel- dry docks and lbcs as two runners took on the hill. ended it with a jailbreak run back to the flag.

    announcements- NEW AO wednesday at Magnolia green

    prayers for heist’s friend Denise, the kids going back to school and the pax on IR