Category: Richmond, VA

  • pentarun

    4 runners and one rucker showed up at Atlee to hit it hard. and that is what we did.

  • fudge packing nut sacks

    Seven gloom warriors got up a little earlier than usual and freshened up with the hottest new holiday cologne, Eau De Tryhard. Here were the highlights and hilarities:

    The THANG:   Welcome back to Rodeo Clown for the ruck portion of our Ruckhenge time together, and nice to have Bromance step up to the plate and join the fun. 0500 hit and PAX did a warm up latecomers loop around the parking lot, returning to the Taco to collect Sandy (60# sandbag). Instructions provided to share Sandy around the PAX for the duration of the ruck – Purple Rain had first honors and made it look light. Marched over to Buford Road Pharmacy and did a brief Welcome, Disclaimer, and x10 Squats IC to “warm-up”. Sable did those squats under 100 pounds total, and his grunts of pleasure made us all feel a little warmer somehow… PAX ambled around some neighborhoods and made it back across to Larus Park for a loop on the trails, getting a total of 3 miles in. Well done all! 

    After COT, Coffeerama at Einstein was packed with humor and deep thoughts. DTH shared a delicious holiday Fudge (thanks to Katniss’s M), and jokes about fudge abounded. Then Rodeo Clown slapped his nut sack down on the table top, ie, he doled out beautifully wrapped baggies of home made Bourbon Espresso Pecans. And then Doublemint regaled us about his serving as a JAG with the National Guard is like being the Shaft of the spear (the tip being the guys going into combat). Sooo you get the picture – fudge packing, nut sacks, and a big shaft… In an effort to discuss the Q Source, Purple Rain shared he had some pillow talk with his M last night reading from the Q Source to his wife. Her reaction was “what propaganda is this?!” The PAX moved on to discuss the topic of Exhortation – concluding that leading by example and investing time listening to someone’s story is what positions you to exhort a brother in love. Awesome time with awesome brothers – heart is full! Yours AYE! ~DTH

  • Oh well at least it’s not raining

    I waited until 5:35 just in case. This time instead of going over to the track alone, I drove back across the bridge and picked up my dog . Daisy and I got a good 3 mile walk in the neighborhood ! Much better than a solo workout in my opinion.

    Have a great day fella’s!

  • Hermey made me late!

    7 HIMS showed up to the Green Mile today to an empty Q sheet, but YHC felt compelled to step up to the plate for an impromptu beatdown. Thanks to the Amelia fellas for showing up today and almost outnumbering the SOJ crew. Took off for a warmup mosey at 0530 when Dumar comes flying in the parking lot with a half-dressed Hermey apparently. Lesson learned – If you give Hermey a ride, he will start off in just his man thong and will add appropriate layers on the drive. Circled back to grab the 6 and continued on for the following:

    Warmup: SSH, Deadman hang, Ukranian Soldiers, Copperhead Squats, Merkins, Fudds Wife, Wilsons Wife

    COP 1: Moseyed down the parking lot a bit for the Parking Spots MILE – PAX members picked a parking spot that lines up with 3 additional spots going across the parking lot. Parking Spot 1 for M – Merkins x 10, Bear Crawl to Parking Spot 2 for I – Inch Worms across the spot, Bear Crawl to Parking Spot 3 for L – Lateral Toe Touches x 10 each side, Bear Crawl to Parking Spot 4 for E – Energized Lunges (Lunge with a jump up at the end), Bernie back to the start and repeat x 5

    COP 2: Moseyed to the bus loop for an indigenous style “run” – PAX members line up and started off performing flutter kicks while PAX member in the back performs Broad Jump Burpees to the front of the line. Hermey and his man thong were very impressed with the young gun – Dr Scholl’s. broad jump burpees. YHC took offense and stepped his form up! 2nd round PAX switched to WWIIs, 3rd round PAX switched to LBCs.

    COP 3: Moseyed to picnic benches for a triple check with Decline Merkins, Step Ups and runner to the parking lot and back

    COP 4: Moseyed to the front of the school for a Build a Bank – PAX members banked 250 Crunchy Frogs with 1 runner circling around the loop and back. 2nd round 500 Squats, 3rd round 3 count arm circles x 250.

    Time called, Numbers, Names, Announcements (None mentioned), Prayer Requests (Safe travels over holidays, prayers for the less fortunate during this time of year, prayers for 2nd grader at Swift Creek ES that lost her life last week and prayers for the fellow that lost his lift after being struck by a car in Winterfield Crossing last week).

    Fellas, it was a pleasure to lead and look forward to combining SOJs finest with Amelia’s finest in the future. Hardywood is going to share the RVA Q sheet and get the Amelia boys to come kick our asses too! Have a blessed day!

  • TankBank

    The Timber Boys didn’t feel much like playing today so big papa Beaver headed on downrange to Newport News to get in on a beatdown before heading up the coastline for a job in DE.

    Warmarama – SSH, Michael Phelps, DQ’s, Through The Tunnel, Helicopters.

    Mosey Coupon to the field.

    Toss a frisbee to the picnic pad, chase it and run it back. If you land in the grass do 5 burpees when you get back. Grab a card off of stack to perform workout and reps until stack runs out.

    Mosey around nearby building.

    Repeat frisbee workout.

    Mosey coupons back to meeting spot and end with some Mary.

    Numbers and Namarama

    End in COT – Prayers for Ketchups situation, his family is now raising a 2 year old within the family because the child’s mother is now living on the streets. Marvel led us with some great advice and words and took us out in prayer.

  • Run/Ruck in the Rain

    Five locals attended what was intended to be a momentarily dry outing that turned into a wet morning at River Run.

    Runners – run to boat landing and back to BWE bus loop, rinse and repeat once, add the street across the school for the 4 mile route. Ruckers did pretty much the same route.

    Good run/ruck gents. Thanks to the ruckers who decided to make a morning of it. Nostalgia got the best of the pax with older children, elf on the shelf chores broke it all up. Doozie slept in, kind of.

    -Singer

  • Soft and Wet

    We ran a little over 3 miles including a quarter pounder with merkins, plank jacks, mountain climbers and SSH, two rounds of partner bus loop runs with HRM and three hundred yard sprints. We left our mark on the Short Pump Elementary football field.


  • Dropping a Hamilton

    10 gents arrived to hear and experience the route du jour….

    • Route shown is for 6’s.  Includes Stuart/Kensington loop (off Ripley road)…and out/back climb up Tapoan
    • 5’s exclude the Stuart/Kensington loop
    • 4’s exclude the above along with Tapoan climb.

    https://onthegomap.com/s/cmg7du5e

    Saab Abides

  • 10th Inaugural 12 days

    43 high impact men joined YHC in celebrating the season with another phenomenal time at NoToll this morning for the F3RVA award winning tradition of 12 days of Christmas. The morning started like any other with a mosey to the parking lot, introduction, welcome to the FNG, disclaimer, F3 Mission, and a few warmup exercises. No need for any additional work so we moseyed, some slower than others, over to the pavilion for the real fun. (Requests have been made for additional pavilion space and further drying of the southeastern field for next year, noted)

    Over the years the exercises have changed slightly but they stayed the same between last year and this year. Oyster and EF Hutton remembered the days of dips and derkins, no longer possible due to lack of bench space. Crunchy frogs were added in as a staple at some point along the way but why change something that works, especially the burpees.

    For those curious the exercises today were: 1 – Dozen (12) LBCs; 2-Sprints(mosey) across the field; 3-Diamond Merkins; 4-Imperial Squat Walkers; 5-Burpees; 6-Carolina Dry Docks; 7-Ball Dippers; 8-Hand-release merkins; 9-American Hammers; 10-Freddie Mercuries; 11-Crunchy Frogs; 12-Broad Jump Burpees. We had a pause after round 6 for some instructions on how to do an Imperial Squat Walker but otherwise the PAX was in tune and enthusiastic from the get go.

    Close things out with a little Mary to finish at 0615 on the dot.

    Thank you to the veterans of the 12 days – some quick/unofficial Big Data research has Doner Kebab as the only 10 time finisher with Hardywood and EF Hutton close behind with 9. Welcome to those first timers and our FNG Dookie – it was too easy and quick once he answered Gomer’s first concert question. Hope he makes it back out.

    Announcements:

    • Rudy and Futon are running a CFB Playoff pool – see Slack for details, you have until Friday
    • Gomer Pyle and Pigskin are raising funds for mission trips to Honduras
    • Tin Man VQ Thursday at the Forge for his 50th Bday!!
    • Flatline is doing his own research to help out a supply chain experienced veteran but would welcome some help

    Another year, another energizing morning during the holiday season with the men of F3RVA. I cannot tell you all how much it means to have everyone show up and join me for the 12 days. Hard to believe this is the 10th episode of this and it’s still going strong.

    Thanks to EF Hutton for organizing the Secret Santa Gift Exchange again, that was another hit. DK’s bucket of dongs and calendar from Belay wins for best gift. Remember for next year, dongs are always funny. Have a great day, happy holidays to all. See you in the gloom.

    Everything is coming up Rosie.

  • Pull Ups With a Side of Dips For One

    With all the other Pull Up Enthusiasts out for the day, I was a one man wolf PAX. That didn’t keep me down, I just pulled myself up.


    Warmarama on the walk over to the jungle gym, with huggers and arm circles. Then got into it.


    Hollow Rocks 3 sets of 10
    Concentrated on creating as much space as possible between myself and the bar when rocking backwards, and use my legs to drive myself backwards. Really trying to get closer to a muscle up.


    EMOMs (every minute on the minute)
    5 sets of 5 band assisted perfect form (full lockout at bottom) pull ups couldn’t finish the last set.
    5 sets of 5-8 full body dips


    Max Reps to failure
    Add extra band and Max out
    1st set I made it to 10, then 5, then 2
    Did the same with dips, but can’t remember the rep counts.


    Mosey back to the flag