Category: Richmond, VA

  • I’m Fully Menstruating This Morning

    You have to show up to 45MOM before the bell rings to hear solid gold nuggets like that from Saab, to experience an AO secured by Swirly or to be truly welcomed by THE Yankee Agressor. 14 bright-eyed and bushey-tailed souls experienced this pleasure first-hand this morning. The rest of you jokers have to read about it.

    Bell rang, time to work…

    Mosey to the blacktop for geriatric-approved COP starting with slow DQs and Helicopters and moving on from there for a proper body lube and warmup.

    THE THANG

    11s – PAX lined up on the school end of the blacktop and ran to the fence for 10 Monkey Humpers and 1 2-ct mountain climber, run back to other end 9 and 2 and so on, you know the drill.

    Touch a Tree x3 – Mosey over to the field and line up on the fence to the tennis courts. Partner up. Round 1 – one partner finds 2 trees while other partner does deep knee bends. Round 2 – 4 “new” trees while partner does donkey kicks. Round 3 – 6 new trees while partner does their choice of ab exercise.

    Interlude – Mosey over to monkey bars and plank with hands on the edge barrier. Plank walk to the left, 10 merkins. Plank walk to the right, 10 merkins. Mosey over the pull-up bars. Take turns doing 5 pull-ups; PAX Al Gore while waiting.

    4-corner ladder – Mosey to tennis courts for a compounding and unloading 4-corner ladder. Corner 1 – 10 merkins (choose your style or mix and match). Corner 2 – 10 merkins + 20 jump squats. Corner 3 – 10 merkins + 20 jump squats + 30 flutter kicks (2-ct). Corner 4 – 10 merkins + 20 jump squats + 30 flutter kicks + 40 SSHs. Repeato in reverse unloading or removing an exercise each corner back to 1.

    2 Minutes of Mary, including Freddies, Dollies and Rosalitas

    BTTF, Numbers, Names, COT and YHC took us out.

    Absolutely beautiful morning, great group of guys and a moderate working. BOOM – great start to the day. Appreciate you all for coming out and bringing the energy and the zingers. Great to have Beaver and Choo Choo from New Kent. Come back boys.

    Prayers for Pucker and his siblings as they bring their parents to RVA and care for them. Good luck and may you have lots of patience, strength and alcohol (or your stress reliever of choice)!

    No More Gumbo For You

  • Sunrise Over the River

    Batcave to cross the river, head upstream, and come back the way you came.

    YHC took us out.

  • Batman versus GOAT

    Seven studs shook off the work day with a ride on the Pain Train. The regulars welcomed back Figo and Barista after their summer hiatus, and embraced an FNG brother from the church ready to change his life. Here’s how Figo almost died:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the annex lot with bunny hops, lunges, bear crawl, and high knees space tracers, then circle up on the grassy knoll where all lookers can stare in wonder at the fabled F3 men
    • Welcome & Disclaimer
    • An extended and enjoyable walk through many IC Reps
    • FIGO arrives as the PAX concludes – is taken on a brief moseyrama to limber him up

    BATMAN WORKOUT: 

    • x9 exercises, with a movement exercise after each set of three exercises
    • Set 1: Squats, Punches in Peoples Chair, Ball Dippers
    • Set 2: Merkins, Shoulder Taps, Mtn Climbers
    • Set 3: WWII Punches, Leg Raises, American Hammers
    • Round 1: After each set run length of lot and back
    • Round 2: Run down half way and lunge back to top of lot
    • Round 3: Run down a third of the way and bear crawl back to top of lot

    WALLORAMA:

    • Mosey loop with extensive Bernie Sanders around the lot then form up on the brick wall 
    • Peoples Chair for the Six
    • Hoedowns IC
    • Donkey Kicks IC
    • Dirty Hookups IC, both sides
    • People’s Chair, Heel Slappers IC

    Mosey loop BTTF:

    • Bernie
    • Plankorama for review of F3 M/C/5CP
    • Sprint

    COT:

    • Counterama # 7 (welcome GOAT)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • One brother lost his job and requested prayer for the Lord to open another door
    • Kids back to school

    NMS:  Tonight marked the church’s restart of Wednesday night kids’ programs when a lot of parents have to hang around church. This is where the headlocking otherwise unengaged Dads comes in. Awesome to have Figo and Barista back out – and Figo did in fact not die, thank God, though House Party nearly called 911. Our brother Suresh with an India heritage is an IT project manager and loves basketball. When asked about his favorite team or player he responded Michael Jordan – hence the nickname GOAT. Here’s to Suresh embracing GOAT-level dedication to all three F’s!  Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour
    • TBD – Rescheduled James Float ?9/8
    • 8/25 – 7am Sunday Funday, kid-friendly ruck/run from Pump House Park
    • 8/25 – 8pm Brandermill Ruck
    • 8/27 – S.Frog #50 at Heartbreak
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Walkers & Ruckers (& Bootcampers), oh my!

    It was a lively morning at MOT. The runners took off west to do an out & back on Coalfield. The gentle terrain provides the benefit of very little elevation change which is nice for us old-timers. An unnamed pax started growing a tail on the trip out and had to circle back to Midlo Middle to unburden his bowels while the rest of us soldiered on down Coalfield.

    DTH decided to explore Midlo Mines and The Grove with his 50# (or possibly helium-filled) ruck.

    We all made it back in time to gossip about old man problems.

  • Just Beat It

    2 WDog vets and one Daville newcomer descended upon Byrd Park on an absolutely perfect late summer morning. The air was crisp and had us dreaming of the beauty of fall in ol’ Virginny. Here’s what went down.

    COP:

    Swirly takes the trio on a mosey to front of the Carillon for COP:

    • Dead Man Hang, Helicopters, Don Quixote, LBCs, Flutter Kicks, Merks, Leg Lifts, SSH, Copperhead Squats

    THANG:

    Mosey to the amphitheater for descent/ascent:

    • 5 dips per step going down
    • 3 Merkins per step going up

    Love Hill: one PAX runs to the gate, the other two alternate lunge and bear crawl.

    Pass the Q to BT, mosey to Carillon Field for modified 4 corners.

    • 10 burpees
    • 10 merkins
    • 10 copperhead squats
    • 10 WW2’s

    Reverso and repeat. Mosey to the Rusty Cage for one round of pull-ups/jerkins x 10 just to say we did. Mosey back to VSF for COT.

    COT:

    BT took us out.

    NMS:

    Great to have DaVille’s own Beat It join us at WDog for a gloomy, crisp beatdown. He’s relatively new to F3 but is going to fit in just fine. Hopefully, he wasn’t intimidated by the two semi-broken old salts;) Happy to report that there was a bevy of workers at the Carillon, even if they were just standing around. Maybe we’ll get to incorporate the steps sometime in the near future. Much conversation about how Beat It got his name, you’ll have to ask him when you see him. SYITG, Aye!

    BT out!

  • Watering the Bushes

    A pair of Broga regulars avoided the temptation of a prebeatdown run with Splinter in favor of a limbersome beatdown in the shadows of the church steeple. Shoulders, back, hammys, hips and glutes were the locations of emphasis. Nice discussion regarding international travel and conversation avoidance with the general public. Great start to a quality Upchuck beatdown.

  • We run these courts!

    4 of the best guys around!! Ready to smack those balls. Let’s go!!!

    Warmarama: Put your paddle in the hole and wait your turn.

    The Thang:
    Greatness!

    Moleskin: When YHC says “We run these courts”, what I mean is when it’s our turn you run to the next available court. Bodo’s and I were a bit disappointed that no one knew what happened here at Forest Hill Park on Saturday and that they were getting ready to play with The Champs Chimps. Great to see Honeydo and Hardywood putting in the work for the 2025 Roger Roger F3 RVA Pickleball Tournament. Let’s Go!!!

    Oyster

  • 1st Rule of WaThoHuk; Don’t talk about Pickleball

    4 Gazelles + 1 Clydesdale off on a 3-4 mile adventure. Let’s Go!!!

    Warmarama: Slow mosey to Three Chopt.

    The Thang:
    Right on Three Chopt
    Right on John Rolfe Parkway
    Cross over Broad Street
    1 Lap around the parking lot to find 4 corners.
    1 mile

    Four Corners1
    10 Merkins
    10 WWII
    10 V-ups
    10 Squats
    .5 mile

    Four Corners2 – Run it back
    10 Carolina Dry Docks
    10 DQ
    10 Flutter Kicks
    10 Squats
    .5 mile

    Four Corners3
    10 Wide Grip Merkins
    10 LBC
    10 V-ups
    10 Squats
    .5 mile

    Four Corner4 – audible
    10 Merkins – run it back
    10 Merkins, 10 Lunges, run it back
    10 Merkins, 10 Lunges, 10 V-ups
    Audible – go to Corner 4, wait for the six.
    .6 mile

    BTTF (.7mile)
    Numberama: Namerama
    Announcements – See Slack
    YHC took us out

    Moleskin: First time at WaThohuk today—great AO, and we kept it going. I think we clocked somewhere between 3.8 – 4.0 miles today. Not too bad, well done, boys! Great seeing Roger Roger back out. Weird no one wanted to talk about Pickleball. Have a great!!!

    Oyster

  • Leading From Behind

    3 Ruckers, including a distinguished guest from F3 Smokies, hit the streets of Bon Air/South Richmond for some early morning fun. I had originally planned to cross Huguenot Road and head towards my house……….but with Rep Sleepy in town, called an audible and made our way to Laurus Park. Sable took the lead as I had no clue where the trails come out – and he is an effective spider web clearer. We ended up doing a mixture of trails and the neighborhoods surrounding the park. At the halfway point, we stopped for some ruck exercises including curls, overhead presses, and squats. Lots of great conversations about our Grow Ruck experiences. It was also interesting hearing about how things are run down in The Smokies. One takeaway is that their logs are apparently bigger than ours.

    SYITG

  • Happy 100th, Dad

    16 exceptional men joined YHC in celebration for the latest edition of First Watch. Conditions remained 70 and sunny. According to my father watching over us, the following might have happened:

    Mosey to the UofR athletic fields with a short pause for the six at Casa de Saab.

    Circle up at the field goal uprights for the COP.

    100 SSHs (4 count)
    Dead Man Hang (OYO)
    Fudd’s Wife

    Roaring 20s – one set of 20 exercises for each year he lived in the 20s
    Carolina Drydocks
    Imperial walkers
    Hillbillies
    LBCs
    Gas pumps
    Lieutenant Dans (to remember the accident)

    1940s – Dad served from 1943-1946, USAAC/AAF. ETO.

    Triple Check. WWIIs, Flutter Kicks, Army Crawl 30 yards.

    50s…we tried, and time took this from us. But, 5 burpees, then traverse ~50 yards (in the dark, maybe this was 30).

    Variety of options for traversing…wheelbarrows, partner carry (some PAX knew better), Bernie, AYG Sprint, bear crawl, army crawl.

    Time was growing short, so Mosey BTTSF, stopping off at Saab’s driveway for the obligatory 20, 4-count Monkey Humpers. If anyone was peering out the window, the got a dog’s eye view of Honeydo’s keister (and everyone else’s).

    Numbers, names, and we ate cupcakes and pecan sandies and swigged Gatorade for the COT. YHC gave a note of thanks to this group for their friendship.

    Announcements:

    Tuesday, Heartbreak Ridge, “Jason,” aka Senor Frog running his 50th birthday Q. Be there.

    Wednesday, Moseley Elementary (don’t go to “Mosley” Elementary) in Chesterfield. New AO.

    August 31 – Launch day of The Bridge. State Farm has the Q. Workout is at 7:30 a.m.

    Labor Day Convergence. Short Pump. New AO. Nuckols Farm Elementary. AO needs a name…bring your best play on words.

    September 14 – The Bridge, again. Heist is leading.

    Team Brightside…let’s keep building this charity to help research ways to address Children’s Cancer. Unbelievable impact from these guys. $50,000+ raised already. YHC is super proud of those running this. Way to go. Let’s see how much we can raise to help. If you have not given, let’s do this!

    NMS:

    OSOTW goes to HoneyDo, running away.

    Happy birthday in Heaven to Papa Goldman (Gumbo), would have been 87 years young yesterday. And, congratulations to the proud parents of a West Point Cadet. Grandpa would be proud of his son and his grandson.

    Happy birthday to my dad, 100 years young today. As the lady said when they gave my mom his flag at Arlington National Cemetery, “On behalf of a grateful nation…” Thank you, Dad, for being a wonderful parent and a patriot for this country.