Category: Richmond, VA

  • The Week Before Christmas

    Twas the week before Christmas, and we in our shacks
    Seven F3 faithful were determined, not to fart sack
    Their workout clothes, were laid out with care
    In the hopes it would be enough, for the chill in the air
    The children were nestled, all snug in their beds
    While visions of Merkins, danced in our heads.
    Mom in her kerchief, and I in my cap
    And me on the throne, for my pre-workout crap.
    At Heartbreak Ridge, there arose such a clatter
    I got out of my car, to see what was the matter
    When what to my wondering eyes should appear
    Seven F3 cars, but no White Deer
    Lighthouse Frog and Atilla, are here to debate
    Is Die Hard a Christmas Movie, but Whitesnake is late
    Offshore Mr. Rogers and Pigskin can’t wait
    We begin with a run, going out straight
    Next a disclaimer, the warmup and railing
    The carbon monoxide did not leave us failing
    Over to the porch, and up against the walls
    We put gravity to work, on our pair of balls
    Prisoner getups were added, to the Jacob’s ladder
    Then to the parking lot, but now we are sadder
    We ran out of time, to finish the Dora
    Maybe next time, we’ll do some mora
    A run by the street, passing the fire station
    To give us a chance, to admire the Christmas decorations
    There’s be more fun this week, with the celebration of Festivus
    It will be on Thursday, at Circus Maximus.
    But I heard Whitesnake exclaim as he drove out of sight
    “There’ll be coffee for all, May your kettlebell, feel light”

    The workout went something like this.

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 10 Don Quixote

    Mosey to railings behind Quioccasin for 11s; Over the railings in one direction and under in the other direction)

    • Toy Soldiers on grassy side (Elbow Plank with left/right toe taps)
    • Star jumps on the gravel side
    • Stretch

    Mosey to the wall at Quioccasin

    • 15 People’s chair airpress
    • 10 BTTW Hand Slaps in cadence
    • 10 Mike Tysons OYO
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali
    • 10 BTTW toe taps
    • 15 Donkey Kix OYO

    Mosey to hill between Quioccasin and Pemberton

    • Jacob’s ladder with 5 Prisoner Getups at bottom each time: up the hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top
    • Stretch

    Mosey to wall across the parking lot at Pemberton for a Dora with

    • 100 Merkins
    • 200 Crunchy Frogs
    • 300 SSHs

    Except we ran out of time before anyone finished the Crunchy Frogs

    Mosey to flag passing by the Fire Station and its decorations.

    • 15 Heels to Heaven in cadence
    • 15 APDs in cadence
    • 60-count 6-inch leg lift

    No announcements

    Closeout

    The gospel lesson this week included the verse from Matthew 17:20: “Truly I tell you, if you have faith as small as a mustard seed, you can say to this mountain, ‘Move from here to there,’ and it will move. Nothing will be impossible for you”.

    Mr. Rogers commented that having faith is like many things in life; it’s either a ‘yes’ or a ‘no’. Just like you can’t be a little pregnant, you either have faith or you don’t. A little faith is often all you need.

  • Always Better Late Than Never

    I was starting to think I’d be a one man wolf PAX when 531 rolled around and there was no one to be seen. But thankfully at 532 the headlights of Broadway appeared at the Ecoff entrance and we were a 2 man wolf PAX. So we didn’t waste anytime and got started.


    Mosey lap around the parking lot, followed by a brief warmarama.
    SSH, Imperial Walkers, Don Quyotes.


    Mosey over to the pavilion for the Thang.
    COP 1

    Take turns alternating Double Cindy Farmer’s Carry to the tree and back, while the other performs ab exercises. Each would do 3 laps and the exercises were
    Oblique LBCs
    Heel Touchers
    Polesmokers


    COP 2
    Super Squats (Squat Super Set with 5-10 seconds rest  between each sub set)
    6, 12, 25
    6 Double Clutch Goblet Squats w Cindy
    12 Regular Goblet Squats
    25 Jump Squats
    3 Super Sets with about 3 minutes between each Super Set
    Finish with some stretching, then mosey back to the flag.

    This was a mix of old and and new, as I haven’t done the farmer’s carries in awhile, and the 6, 12, 25 workout has recently turned into a favorite of mine.


    I was definitely grateful Broadway didn’t end up fart sacking this morning. A late fellow PAX is always better than one that doesn’t make it. Especially when he was the only other PAX to post that morning.

  • Get the Corners

    3 grizzled Gladiators embarked on a journey this gloomy! Discussions included: Gladiator 2, the perks of having kids, cheeseburgers, what keeps customers coming back, showering, the pyramids, ancient roads outperform US roads of today, cheap products create more consumerism, Ukrainian friendships, the perks of having kids…

    YHC had to get downrange for work ASAP but we were able to get in about 2.5 miles of Ruck this morning.

  • Broadwalk

    Broadwalk

    One pax rolled out of bed, down the hall, down the elevator, and onto the Broadwalk (yep, that’s what they are calling it) for the latest edition of The Clinic. Temperatures were 70 and sunny (+ perfect breeze). According to the 80+ ladies (age is just a number) walking at 5:00, the following might have happened.

    Northbound to the end. Reverso, southbound to the end of the lights. Reverso. BTTVSF. 40 minutes, so let’s call it 4.5. Watch didn’t make the trip.

    Number, name, and YHC took himself out.

    NMS: superb morning to be outside. Florida has its privileges sometimes. Today was one of those sometimes.

    Announcements: last workout of 51. Tomorrow is 52.

  • Woodsman VQ: 2nd attempt

    Woodsman VQ

    16 HIMs joined the Woodsman for his long overdue VQ in the elements. It was cold, wet, and raining, all of which we conquered. The fun began with a mosey down the main street with two stops for 4 burpees (just for Dumar) and then back to the clubhouse lot for the circle up. The F3 mission statement and 5 core principles were then stated for the PAX.  

    Warmarama: 

    – SS hops x 10 

    – Don Qs x 10 (with a poor cadence)

    – Ukranian soldiers x 10 (also with a poor cadence)

    – Dead man hang -> R & L -> Cherry pickers x 10

    – Merkins x 10 

    – Xs and Os x 10 

    Situation 1:

    Mosey a short way across the lot for the cocaine bear crawl – merkin every other line

    Situation 2:

    Four corners / The U – prostitute style

    – 10 merkins

    – 20 2 count mountain climbers

    – 30 squats

    – 40 Alabama prom dates 

    Futon with the 10 count

    Situation 3:

    Eye of the storm

    – 3 burpees

    – corner 1: 20 merkins, 20 WW2s

    – 3 burpees 

    – corner 2: 30 SS hops, 30 LBCs

    – 3 burpees 

    – corner 3: 40 double count toe taps, 40 pickle pounders

    20 count then a slow mosey 

    Situation 4:

    11 – Mike Tysons -> lunge walk -> heels to heaven

    Circled up and finished with squats until time expired 

    Numbers and names

    Gave thanks to DTH for the initial invite to F3 at my first doctors appointment for my twins about 9 months ago. He hounded me for a few weeks and then I hit the Crossing for the first time. 

    Thanks given to the Pax for their continued daily grind in all elements to improve themselves and challenge each other. You know someone will always be out there putting the work in! 

    Announcements: 

    – Rosie’s 12 days of Christmas at Notoll tomorrow 12/17 – remember your bells and lights and secret Santa gift (if you’re participating)

    – Rudy and Fandango will have a college football playoff pool – check slack for details

    Prayer Requests:

    – Keep the family of a local second grader that passed in your thoughts and prayers

    – Dumar’s sister is having twins today via a C section – prayers all are okay and healthy 

    Took us out in prayer

    Again, thank you guys for the support this morning. I had planned to have my VQ back in July but got injured going through a trial run the weekend prior. F3 has been great for me and I appreciate you all.  

  • DaVille Tabata

    Two showed up for a rainy workout. We had great music and conversation to motivate through the Tabata workout for this month. Exercises were Merkins, LBC’s, Forward lunges, back ward lunges, Alabama prom dates, wall sits and flutter kicks.

    Numberama, Namerama, YHC took us out in prayer.

  • Solo Post at DaVille 12-2

    YHC broke out the iPhone and did a workout with music…hard with rock music to motivate

  • High and Dry in The Deep

    Using all of the awnings Nuckols Farm ES had to offer, we stayed High and Dry during this iteration of The Deep. After the disclaimer and mission statement, we launched into a COP of arm circles, cherry pickers, DQs, SSHs, shoulder taps, WWIIs and CDD (wet docks?).

    6 Gloom Warriors made perfect numbers for a triple check: Timer runs a loop, P2 lunges and P3 does LBCs.

    5 Fire Crackerjumps, OYO, just for fun.

    Mosey to the Bus Lane with a long awning supported by maybe 50 poles. We hopped to the 2nd pole and did 10 AHs. Hoped to the 4th, 10 more hammers. All the way down. SSH for the 6. We then went back down the covered side walk, but crab walked 3 poles, followed by Freddie Mercurys. Then lunges with CDDs and finally Bear Crawls with 5 Firecracker Jumps.

    20 WWIIs to get the heart rate down.

    11s along the covered Bus Lane. Jump Squats and Heels to Heaven.

    Indigenous Peoples Run BTTVF.

    Numbers. Names.

    Announcements: Rosie’s 12 days of xmas tmrw at No Toll. The Season of Giving continues on Wednesdays at FW. Apparently, you can get gifts of slim jims, baked goods, Handshakes Backwash and even Covid. Thursday’s Circus Maximus will be a celebration of Festivus (bring your grievances).

    Prayers for Hutton’s father who just suffered a nasty fall resulting in broken ribs and injury to his face. Could come with complications like pneumonia. Prayers for a quick recovery.

    I heard this bible verse recently and it reminded me of the awesome group of men that is F3RVA. Romans 12:10 “Love one another with brotherly affection.”

    Happy Holidays Gents!

  • When I Ruck, You Ruck, We Ruck

    Late post for Saturday mornings pre bootcamp 3 mile ruck around the park. Good conversations as 4 of us land lovers had a good weighted trek.

  • Yea, Lloyd it’s the Rockies

    2 Aspen-bound beef cakes saddle up for a cool and wet gloom for an upper body beatdown!

    Mosey to the Octagon
    Warmarama – Helicopters, Cherry Pickers, DQ’s, Imperial Walkers, Big and slow arm circles and reverso, Tony Hortons Squeezers, Chinooks.
    Mosey to the outdoor gym.

    369’s

    3 pull ups, 6 bench dips, 9 merkins – 5 sets. Mosey quarter mile. Repeat 4x’s. Total of 1.5 miles of Mosey.

    Quick close out.

    Have a great and safe week everyone!