Category: Richmond, VA

  • London Bridge is falling down

    Our attempt at the Bridge of Hate turned into more of a Bridge of Chaos as PAX members started dropping like flies. Despite our best efforts to hold it together, it quickly became clear that some of us should stick to building bridges out of Legos. Thank you all for indulging my creative attempts.

    Warmups:

    1. Side Straddle Hops, Don Quixotes, Imperial Walkers,  Copper head Squats, Arm Circles, Cherry Pickers, Helicopters, Merkins, LBC, Alabama prom dates, Flutterkicks

    COP #1: (Basketball Court) Musicrama

    CUPID SHUFFLE 3:45

    • Mountain Climbers throughout the song
    • Merkins- when song says “down”
    • Left- shuffle left from mountain clumbers
    • Right-shuffle right from mountain climbers
    • Kick- kick

    Killing in the Name of  5: 13 (Killing in the name of -Burpees)

    • Alternating Lt. Dans, merkins, squats and jump squats at the end, all while doing a burpee each time “killing in the name of “ refrain was sang.

    COP 2: Catch me if you can

    1 partner runs backwards around soccer field while other partner performs exercise

    Leg 1

    Merkins x 10

    Leg 2

    Carolina Dry docks x 15  ( hips high upper body head down)

    Leg 3

    10x LBCS

    Sprint last leg

    COP 3: Bridge of Hate

    Pax laid down shoulder to shoulder with arms up to form a bridge. Pax at the front of the line was passed down to the end.

    COP 4: Pavilion

    100 merkins 200 LBCs 300 squats while other partner runs to end of field and back.

  • Start your week!

    Warm up

    1. Horseshoe run starting with 10 burpees, run horseshoe then 9 burpees, run horseshoe then 8 burpees etc all the way to 1 burpee
    2. triple check: one guy carrying a cindy overhead and run up hill and back, 2nd guy squatting and 3rd guy KB pulls
    3. circled up and did 500 mercans, 1000 LBCs and 500 squats (every man’s rep counted toward total count) while one person took 65 lbs KB and ran 20 yards did 5 swings and ran back
    4. Ended with COT

  • Slow and easy but also flat

    The call for an easy Sunday Run was put out and the PAX delivered. Despite the lower humidity we found the flattest roads in Salisbury, including where YHC grew up, and kept it slower than usual. The runners even beat the walkers/ruckers back, that’s what I call easy. The consensus is we need more of the slow pace long runs. Time will tell if we keep to that, I know Honeymoon will approve.

  • I found this workout somewhere

    Copied it and modified it because I didn’t know what all the exercises were. I probably got it out of the Wall Street Journal sometime ago. Either that or I googled for workouts that did not depend on the Fibonacci sequence. (a series of numbers in which each number is the sum of the two that precede it. Starting at 0 and 1, the first 10 numbers of the sequence look like this: 0, 1, 1, 2, 3, 5, 8, 13, 21, 34).

    Moseyed over to the front of the school.

    Warm-up:

    • Side Straddle Hops: 20 in cadence
    • Arm circles: 15 forward and 15 back, in cadence
    • Leg swings: 10 in cadence, each leg (Stand on one leg and swing the other)
    • Imperial Walkers: 20 in cadence

    Main Circuit: 4X OYO, Stopped after each exercise so everyone did them together

    • Jump Squats: 15 reps
    • Merkins: 15 reps
    • Lunges: 15 reps each leg
    • Plank: 45 seconds
    • V-Ups: 15 reps
    • Burpees: 10 reps
    • Deep Mountain Climbers: 15 Reps

    We finished ahead of schedule and so we moseyed to the wall so I could add some time to the workout with the Wall Workout©

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey kicks
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey kicks
    • 15 People’s chair Lalannes
    • 10 BTTW Toe Taps
    • 15 Donkey kicks
    • 15 People’s chair Muhammad Ali
    • 10 Dirty Hookups
    • 15 Donkey kicks

    Cool Down:

    • Downward Dog Stretch:
    • Cobra:
    • Cat-Cow Stretch: (Meow, Mow)
    • On your six:
      • Left hand right foot
      • Right hand left foot
    • Plank
      • Left hand right foot
      • Right hand left foot
      • Pigeon
    • Stand up:
      • Right over left
      • Left over right

    Announcements:

    2nd F 2nd Tuesday, Noon, Firehouse Sub in Innsbrook

    Good News for Splinter’s mom in her fight with leukemia! Clean last checkup!

    Closing

    Think about how the following relate to each other.

    “11 The Lord said to Moses, 12 “I have heard the grumbling of the Israelites. Tell them, ‘At twilight you will eat meat, and in the morning you will be filled with bread. Then you will know that I am the Lord your God.’” Exodus Chapter 16

    “It is not from the benevolence of the butcher, the brewer, or the baker, that we expect our dinner, but from their regard to their own interest. We address ourselves, not to their humanity but to their self-love, and never talk to them of our own necessities but of their advantages.”  “The Wealth of Nations” by Adam Smith

    “Give us this day our daily bread”. Lord’s Prayer

  • I don’t remember

    but i am sure 5 guys showed up for a hot potato beatdown Saturday at Dapile

    Helix — PLT’s plus a COP

    Beef — 2 separate penta checks equally as brutal

    Opus — DORAcide
    100 merkins , 200 LBC’s, 300 SSH

    Back to the Flag

    Good times this morning!

  • Please Don’t Ride Over Faceplant

    Five runners hit the circle of vrroom today in the latest edition of Sunday Funday. Temperatures remained 70 and sunny. According to the lone rider intent on squishing Faceplant into the dirt, the following might have happened.

    South bank (Buttermilk), T-Pottersfield, North Bank, BTTVSF. 1x loop for most of us (6.5 miles or so).

    Anthrax x2 loops. If you start earlier, you get the trails to yourself, and you get to break all of the spider webs.

    Numbers, names, and YHC took us out.

    Announcements:

    Pickleball Tournament. This Saturday. 06:00 a.m. Forest Hill Park. Sign up in advance.

    Rumor has it no Dogpile due to Pickleball. Need a confirmation from Bootleg.

    August 21: My dad’s 100th Birthday. Come out and celebrate (and celebrate your own Dad). First Watch. 05:00.

    The Bridge has re-started due to the commitment of 7 studs. The Bridge is a ministry-led educational program for men coming through, and we hope out of, the prison system. It’s in Buckingham, Va.

    Each of the men below has agreed to organize others from his immediate workout area. Call this a nano-region or a micro-region or some other F3 nom de guerre of your choosing. It’s the guys you work out with regularly. These seven will organize you into a group to visit The Bridge twice a year. Simple enough.

    State Farm – Goyne Park
    Heist – Alamo
    Hardywood – Amelia
    Whitesnake – Gridiron
    Corned Beef – DaVille
    TYA – City Proper
    UpChuck – Tuckahoe

    BTW, someone asked YHC, “Where are the other areas?” Great question. Candidly, if you don’t see your area represented, you can be the guy to lead, all you need to do is step forward. We can expand our investment almost limitlessly (up to 52 weeks/year). “F3’s mission is to reinvigorate male community leadership.” Here’s an opportunity to work with F3RVA’s finest on a mission to help other men. Let’s go!

    UpChuck spits the bit.

  • Follow the trail of sweat

    The park today decided to not open the gates till after 7, which for us plus other who were getting there early for dog park and other activities was annoying. 8 of us braved the humidity(decided to make its return big time) come out for a Mudslide Q. It’s been a little time since I led but in my mind, had it planned what’s to come…

    Over to the secondary basketball court for the WARMARAMMA (SSHs, Dead Man Hands, Ukrainian Soldiers, Michael Phelps, Merkins, LBCs, a little more stretching). It was time to take off on the adventure…

    First part, mini Dora (20 pull ups, 50 2-count flutters sitting on a bench, 75 calf raises) with the runner to the gate and back. A nice little warm up that was quick onto the next part.

    A Mudslide Q usually has a regular Dora so guess what was next. Today did a little tweaking to it the usual 100 Merkins, 200 squats, 300 cross over mountain climbers(right leg to left, left to right). The lap around: side shuffles to the post, switch directions, on the way back Bernie to the start. Oyster enjoyed the shuffles, worked on his pickleball game.

    Venture over to short part of the park for a 4 corners(straight up). 10 V-ups, 20 jump squats, 30 SSHs, 40 arm circles(a little voice was wanting those) After that, mosey to where we started for some 11s(ball dippers and monkey humpers). Once completed, a ring of fire then ended it with a little broga to close things out.

    Numbers, names announcements and prayer led by YHC to close the day out.

    Two things: I promised no burpees and came thru, also with Pepe he is just starting out so I wanted to not kill him plus make sure that he did not merlot(he didn’t). Overall not a bad day I wished the gates were open, that made things irritating cause we promised them we would not park near the farmer’s market today we had no other choice. Hopefully they get the situation taken care of a lot of people out today walking doing their thing plus with the sun rising after 6am, open the gates. A lot of events upcoming check Slack for details, from what I see on the schedule, a lot of shoes for those who want to Q next week both Rock and Roll and Goyne park look open. I am on one thing right now, the head of F3 was recently on the head of Spartan’s podcast and mentioned a free race. I am trying to get that or any help to get those who want to do the Super or Sprint in September the only thing if we get the free coffee is have to pay for the parking and other small fees(about $30 total). Anyone have an interest, let me know if they reach out asking how many want to give it a shot. I can let them know. See you next time!!

  • Humidity Takes the Gold

    On a super-humid morning, 6 regulars, a Kotter (welcome back Goldberg) and a gent at his 3rd F3 workout (Gambler) climbed down from Mount Olympus for some Olympic fun & games. 

    We moseyed to the Carillon, where about 4 deer eyed Bodos, contemplating how they might take him out. But with his mighty brothers surrounding him, the deer thought better of it, backed off and warm uparama ensued:

    COP: Arm Circles, Cherry Pickers, DQs, SSHs, Mt Climbers, WWIIs, Merkins. 

    In honor of the city of lights, hosting the 2024 summer Olympics, we moseyed to Burpee Lane.  2 Burpees at each lamppost. 

    Like the handsome champions we are, next we moseyed to the Tennis courts and entered like Rafael Nadal.  Triple check called.  P1 ran the other side of the court and back.  P2 did LBCs.  P3, shoulder taps. 

    Mosey to Byrd Lake, which will henceforth be named Ledecky Lake, in honor of the American swimming phenom, Katie Ledecky.  We partnered up, alternated wheelbarrowing b/w lampposts w/ 5 jump squats at the first lamp, 5 crunchy frogs at the next.  Repeato. This got modified real quick. We added lunges and bear crawls to the rotation. After completing 66% of the way around the lake (which was pretty dang impressive), we audibled to running, alternating 5 merkins and 10 SSHs at each lamppost.

    Once around Lake Ledecky, we moseyed back, decidedly unlike Noah Lyles, to Burpee lane for, you guessed it, more Burpees at each lamppost. Since most of us were swimming in our own sweat at this point, we only did one Burpee at each stop on the way back.

    At the Carillon, we lined up for an Indigenous People’s run BTTF. With 60 seconds left, we did a 6 inch leg raise for 60 seconds and were then grateful to be done.  Numbers, Names, Announcements:

    Pickleball Tournament on 8/17 @ 6am @ Batteau. There will be no Dog Pile on 8/17.

    2nd F at Innsbrook Fire House Subs on Tues, 8/13 @ 12pm.

    Bootleg, our fearless Site Q, we missed you and hope you are enjoying Scotland. Looking forward to hearing all about it upon your return.

    Prayers for Byproduct, who might just be a grandfather for the 1st time today, if his daughter gives birth today. Whenever it does happen, prayers for a safe delivery for mom and baby.

    Thanks for letting me lead today. See y’all in the gloom!

  • Back at Rockwood

    YHC was back at Rockwood Park for the first time since June. Not too much had changed other than the gates weren’t unlocked. 5am rolled around and it was time for the solo act in Premature Acceleration.

    2 mile warmup run, then 1 mile with the weighted vest. Then 3 sets of 10 hollow rocks at the monkey bars on the kids playground. Then 6 sets of 5 deficit merkins between the cindies, broken up by a few farmer’s carries. Then 3 more sets of hollow rocks, followed by a few more sets of deficit merkins broken up by farmer’s carries.

    Few minutes til 6 and Mudslide pulls up, as the Latino Market is getting setup. Mudslide had PLENTY more beatdown with his Morning Wood and RocknRoll

  • 2.14 miles…BLIMPS…2.14 miles

    Big Rig was completing things, I showed up and the gates were locked(irritated) which they are unlocked why they are locked at this time beyond me. The 2 of us ventured my idea was 3 laps around the park, stop.. a round of BLIMPS… then another 3 laps.

    We took off, going at a pretty good clip I was hanging with Big Rig cause between the 2 who’s the runner(he is). We had to go down and round the gates after 3 laps, time to do BLIMPS(burpees, lunges, imperial walkers, merkins, plank jacks, squats). We were soaked after the blimps so shirt off, finish 3 more laps. The final 3 laps we were cooking. I could feel it the last bit yes when the heart rate is averaging 159 bpm, I was on fire. The last mile at 8:50 pace could I do that over a longer distance (maybe in due time). At the end, done soaked time to rest before Rock and Roll