Category: Richmond, VA

  • HB36: LFG USMNT DTOM

    🔥 WARMARAMA 

    5 minutes of light movement:

    1 minute: Side Straddle Hops

    1 minute: LBCs

    1 minute: Squats

    1 minute: Merkins

    1 minute: American Hammers

    💪 The Thang 

    COP #1: Round of 48

    48 Kettlebell Swings

    48 Goblet Squats

    48 American Hammers

    COP #2: Round of 32

    32 Kettlebell Thruster (16 per arm)

    32 Kettlebell Lunges (16 per leg, holding KB in Goblet position)

    32 American Hammers

    COP #3: Round of 16 – Full Time

    16 Kettlebell Snatches (8 per arm)

    16 Kettlebell Deadlifts (8 per side)

    16 American Hammers

    COP #4: Round of 16 – Extra Time

    16 Kettlebell Dead Bugs

    16 Kettlebell Presses

    16 American Hammers

    COP #4: Round of 16 – PKs

    10 Burpees (representing the keeper dive)

    20 Mountain Climbers (representing the scramble for the ball)

    Repeat 3 times with no rest between rounds

    COP #5: The American Wall

    Wall Sit Curls for the Girls

    Wall Sit Above the Head Hold

    MOSEY BTT🇺🇸

    🧘 Mary / Cool Down 

    Circle up for core and stretching:

    1. Quarterfinals – 8 American Hammers
    2. Semifinals – 4 American Hammers
    3. Final – 90 second plank

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
      • FNG Auggie (Amardillo) joined us. Moved from Austin, TX. Had a transformation, both physically and mentally, and is on the road to big things.
      • Sign up for Grow Ruck and 1776 challenge. See Slack for deets.
      • US watch party at L WOODS tonight. Please RSVP with him.
    • Prayer Requests / BOM (Ball of Man)
      • For transformation.
      • For clear eyes to see the right path and the physical grit to hike it.
      • For the USMNT and the W.

  • Help a Brother

    6 men of principle launched in a variety of ways to take on the morning. Temperatures hovered steadily at 70 and sunny. According to the 911 dispatcher, the following might have happened.

    Four ran (6.5 miles)

    One rucked (4 miles x 40 pounds)

    One cycled (50 miles)

    Boom. That just happened.

    NMS: YHC received a text today. Go ahead – we will be late finishing. 2 of our guys stopped along the run to help a fellow human who was facing a life challenge. Total stranger. We are fortunate to have some good humans in our group. Guys who do the right thing, even when no one is watching.

  • Salty and Sweaty

    One launched early to beat the heat in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the octogenarian power walkers on the boardwalk, the following might have happened.

    Run: House to beach, up / down length of Boardwalk, back to the virtual shovel flag.

    Workout: to round out the time, add cycles of mercans, SSHs, and LBCs.

    Number, name, and YHC took himself out.

    NMS: Bumped into a lady walking on the way back. Asked her out for dinner. She accepted. Nice to have a night out with the M. while traveling.

  • it was sultree

    COP

    Warm Arama in the usual way followed by

    Thang

    a build a beast 666, 3 stops, yadayada
    Merkin
    Firecracker
    Mountian climber
    WW2
    Squat
    1 Burpee each stop for 6 total

    First guy to finish Round 3 decides to keep , change or drop on ex
    Last guy of round four got to do the same
    Sixth guy in got to do the same
    They made good choices.

    COT

    We closed it out with some nice stretching in the dojo fashion. YHC took us out after name/number announcements wins and requests.

  • Bad History

    Monday morning at the Deep was filled with history lessons from Gomer and Pigskin. They forgot to mention, or intentionally misled the group, by not discussing the following:

    1. The Portuguese, during their venture to the Americas in the early 16th century, did not walk around the bus circle doing ten Merkins and twenty American Hammers at each light
    2. Those present at the signing of the Declaration of Independence did not do a triple check of pole smokers, jump squats and running as a timer
    3. While the Mexican-American war was started after the 11th President Polk, annexed Texas. He did not do 11’s on the hill with Mike Tyson’s and Jump Squats.

    I had to set the record straight. I always think of the English Philosopher from the 14th century, Sting, who said “History, will teach us nothing”. Important words to live by.

  • Sizzling CSAUP Postal-HIM’s

    A pair of diehard NOS heavy-weight ruckers embraced the absolute CSAUP-suck to hit the molten streets of Bon Air for a 4.5+ mile ruck delivering HUNDREDS of F3 invites into every mailbox between the Ruckhenge AO and the Bon Air Community Association pool, and also planted fliers onto all the windscreens of the BACA pool and the Planet Fitness / Trader Joes lots. Was it ridiculously hot and exhausting? YES. But if these sacrificial efforts bring just one more Sad Clown into the F3 brotherhood, then it was ALL worth it! Massive T-claps to L Woods to take YHC’s little mailbox drop idea and put it into ACTION by actually creating and ordering the fliers. Absolute HIM! Let’s be on the lookout for some FNG’s this week! Yours AYE! ~DTH

  • Do you remember how to Q?

    As we stepped off, Warby had a question for YHC to kick things off — and that set the tone for the beatdown that followed.

    Mosey to get loose, straight into…

    Warm-o-rama: SSH, Dead Man Hang, Cherry Pickers, Merkins, LBCs, Freddies.

    Thang:

    Four Corners, prostitute style, around the parking lot — Inchworm Merkins, Squats, Drydocks, LBCs.

    Lightpole Alley — worked down the street as a group, adding 5 reps to the called exercise at each pole. When we hit resistance, switched it up: Monkey Humpers, Sumo Squats, Burpees, Merkins.

    Back to the court for another round of Four Corners, prostitute style — Firecrackers, Merkins, Squats, Freddies.

    With a couple minutes left, closed it out with a suicide on the court to empty the tank.

    Announcements, prayer requests, and Wildcat took us out.

  • OTB- Cape Charles -4th of July

    Swoop wanted to ring in the 250th the right way — with a beatdown. Scoured the town the night before for anyone crazy enough to join, and found one willing soul: Woodman. Regular time, town park, 70s (or maybe a touch hotter) and sunny — America showed up for its birthday.

    Warm-o-rama: SSH, Dead Man Hang, LBCs, Merkins — got the blood moving before the real work started.

    Thang:
    DORA — LBCs, Merkins, Squats, split up and crushed it together.

    Lightpole Alley — Cape Charles apparently planted a lightpole every ten feet just for this. Ran pole to pole, 10 reps of a called exercise at each one. No shortage of poles, no shortage of suffering.

    Closed it out with a 2-man Triple Check — Shoulder Taps, Merkins, LBCs, partner-style until the legs gave out.

    Heat and humidity brought their own agenda today, no joke. But Woodman showed up ready to work on a holiday morning with little notice, and that’s what this is all about.

    Happy Birthday, America. 🇺🇸

  • 250th Celebration of USA

    What an amazing day for out country and F3! Hot, sunny, and what the gloom is all about. An honor to lead and be part of America and F3 Nation! Convergence at the roots of F3 RVA, I wanted to include those that brought me to this excellent community. Johnsonville as one of the founders of F3RVA, Tatar for convincing me I really needed this, and Chum Bucket who was the first Q and proved exactly why I needed it. Thank you for stepping up and leading with me today. Gomer Pyle read the Declaration of Independence for the Pax which was a great way to end the celebration and cool down on a hot day. 67 showed and this is what the beat down looked like:

    Start with SSH, Imperial Walkers, Don Qs, Ukrainian Soldiers, Merkins, and LBCs and 5 burpees. Count off into groups of 4. about 8 mins at each session:

    1st group with Tatar: The Ab King did 250 Core exercises, stretching and 5 burpees

    2nd group with Chum: Leg focus- Jacob’s Ladder with squats on hill, Lunge walking uphill Crawl Bear back down between reps working to 7 reps. finished with lunge/leg medley

    3rd group with Pinto: Triple Check – Partner 1- run the loop, Partner 2- Merkins, Partner 3 – WW2s.

    4th group with Johnsonville: Jackweb with 1 Merkin, 4 arm raise, 8 LBCs up to 10X.

    Finished with reading by Gomer the numbers, names, and COT. 2 FNGs named- Sitting Bull and Pink Panther. Prayers for those struggling with sickness and other life battles, prayers for our country and this great nation to unite and a great celebration . Thank you to Gypsy for cooking and getting food ready for all of us afterwards. The fellowship and time was excellent. Thank you for all that brought food, water, gatorade, coffee, eggs, bacon, sausage, tortillas, and condiments. The community pulled together as is normal for this great group of Men. Continue to be such great lights into this world, your families and communities. God Bless each of you and your families. Thank you for allowing me to lead!

  • 55 and still….

    I better get this in before I start cooking and get into the Friday streaming night (right now we have Devil May Cry 2, Mating Season and Pop Culture Jeopardy). Tomorrow it’s Daredevil Season 2 and One Piece). Since we have HBO Max, we have never seen the Game of Thrones arc plus Spider Noir on Prime plus a bunch of other stuff on Netflix and others we will in time watch. So today…9 came out to celebrate my 55th. Did I do the thing of everything being 55 reps(not even close).

    it was a short warm up cause of the workout was massive. SSHs, Dead Man Hangs Arm circles, things to help get the body loosen up. Then it was showtime….100 reps to start drop each round by 10 you had a variety of choices at 10, a little run to the strip sign then back. Next time you start at 10 yet you switched that up(choices were Mike Tyson’s, Merkins or I like to call them Aussie Rows, burpees or 1 Khaotic Merkin). We were able to complete 2 full rounds not easy then a little broga to stretch things out. Close things out with numbers, names, announcements prayer led by YHC .

    Tomorrow…. Convergence at Gridiron DTH wants to do 250 Merkins before the main event. Sure but I think there’s a way you can accomplish that plus make it unique. How many colonies/states did we have to start(13)? Each round works be 19 Merkins and add 1 burpees(247 Merkins then final 3 make them unique) I will post the group and workout on a different post. See you tomorrow!!!