Category: Richmond, VA

  • Thankful for you Hitch

    Warm-up:

    YHC arrived early, full of hope and slightly overdressed for the chilly gloom. The parking lot was eerily quiet—no headlights, no chatter, no PAX. A solo workout loomed… until, like a hero emerging from the fog, Hitchhiker arrived! Together, we started with a mosey to the Carillon to shake off the cold and share the warmth of good company.

    The Thang:

    The workout was a masterpiece of repetition and geometry. It went something like this:

    • Mosey to the Carillon.

    • At the star: 5 exercises.

    • Run to the bottom of the steps: 5 more exercises.

    • Up the steps: 5 more of something different.

    • Mosey around the top to the far side: 5 more of yet another exercise.

    • Down the steps: 5 repeats of that same exercise.

    • Return to the star: 5 finale exercises.

    Rinse and repeat 5 times until your quads question your life choices and the stairs start looking more like an escalator you wish existed.

    Second Half:

    After completing the five circuits and running back to the flag, the real fun began: a quest for caffeine. With Libby Market sadly closed, we pivoted to Starbucks, where Hitchhiker and YHC celebrated victory with hot drinks and hotter mumblechatter. Topics ranged from Thanksgiving plans to the art of writing, because every workout needs a creative cooldown.

    COT:

    Big shoutout to Hitchhiker for showing up and saving YHC from a lonely gloom. Thankful for your friendship, the chatter, and the coffee run. For those PAX who ventured to the Bridge, hope it was epic. If you’re ever near the Carillon, give those steps a go—they’re humbling, but the fellowship is unmatched.

    Moleskin:

    Remember, showing up makes a difference—even if it’s just one other guy. The gloom is always better with a buddy. Over and out, friends!

    SYITG,

    YHC

  • New Kjerntsey

    What a morning for some extra credit! Look out Handshake, 3 hunks showed up for a ruck so cold, their nipples could cut glass!
    The ruck was cut short at 2.5 miles when an unrecognizable vehicle pulled into the lot. Our curiosity got the best of us, so we went to greet this 1 New Jersey down ranger and his EH’d soon to be brother in law.
    It was nice having these guys join us this morning, Bangkok mentioned the workout had an IPC difficulty level, we’ll take that as a complement all day!

  • It’s cold!

    The frozen tundra on the Gridiron was about 25 degrees. A great group showed up 2 days after Thanksgiving. Tater’s still got his mustache, for another week. Senor Frog is back from 4 weeks in Argentina, Uruguay and Chile.

    The game plan was to do 72 burpees in groups of 9 or 6. Success!

    Warmup in the parking lot

    • 20 SSHs in cadence
    • 20 Crunchy Frogs in cadence
    • 10 Don Quixotes in cadence
    • 9 Burpees OYO

    Mosey to the Gridiron:

    • 20 IWs in cadence
    • 20 Hammers in cadence
    • 20 Lunges in cadence
    • 9 Burpees OYO (Total 18 Burpees)

    Mosey to Parking Lot on other side of Gridiron

    • 20 Copperhead Squats in cadence
    • 20 Suzanne Summers in cadence (10 each side)
    • 20 Ukrainian Soldiers in cadence
    • 9 Burpees OYO (Total 27 Burpees)
    • Stretch

    Mosey to Wall in front of SPMS

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 6 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 6 Burpees OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 6 Burpees OYO: (Total 45 Burpees)
    • Stretch

    Mosey to middle of Covered Walkway Triple Check

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 6 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to run to the ‘entrance’ to the covered walkway.
    • Partner 2: Shoulder Taps
    • Partner 3: Pole Smokers
    • After three times stretch (Total 63 Burpees)

    Mosey back to the benches beside the Gridiron. (3X)

    • 10 Dips in cadence
    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Derkins in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • Stretch

    Mosey to the parking lot for Triple Check: Timer runs around lot

    • Dirty Hookups
    • Crotch Grabbers

    Mary

    • 20 Flutters in cadence
    • 9 Burpees OYO (Total 72 Burpees)
    • Brazilian Mind-Benders

    Announcements

    Friends of Barnabas: Gomer and I are going to Honduras next year. If you would like to contribute, 3rd F on Slack.

    Likewise for Tater. He’s raising funds. https://m4krichmond.org/donate-to-a-grower/grattansmith

    Circle of Trust

    Thanksgiving services were routine in what became the Commonwealth of Virginia as early as 1607; the first permanent settlement of Jamestown, Virginia, held a thanksgiving in 1610. On December 4, 1619, 38 English settlers celebrated a thanksgiving immediately upon landing at Berkeley Hundred, Charles City. (One of Tater’s ancestors landed in 1619 with the group.)

    George Washington designated November 26, 1789, as “a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God, especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness”.

    • The above was copied from a couple of Google searches.

  • BANGKOK!!

    After scraping the frost off our faces from the morning ruck. We all grabbed the fire hoses, cindys and speaker and made our way to that beautiful bermuda grass. On the way we were intercepted by some travelers from Jersey. One of them said hey I’m Bangkok and I replied I gotta hear about this……

    Warmarama

    • MOSEY
    • Knee knockers
    • Reverse scorpion
    • Butterfly
    • Chinooks
    • Arm circles
    • Imperial walkers
    • SSH

    COP

    • Wall sits
    • Hoe downs
    • Toe touches
    • Balls against the wall which is holding your self up with your hands on the ground and legs against the wall. Each Pax member counts to 10 how ever they would like.

    COP 2

    • MOSEY to playground
    • Curb crawl while one member is doing 5 pull ups and 5 ab stretches on the swing. Get back in line and next person goes.
    • Round 2 we do lieutenant dans while each pax member does 5 pull ups and 5 ab stretch’s on the swing

    COP 3

    • Mosey to that bermuda grass for Gorilla Complex!!!
    • 8 curls, 8 thrusters, 8 WW3 with a Cindy and 8-2 count battle fires with the fire hose and a 100 yard sprint
    • 8 rounds
    • Threw in a 200 yard farmers carry with Cindy’s at the very end.

    Finished off with some Mary

    • Escalators
    • American Hammers
    • Heels to Heaven
    • Crunchy Frogs
    • Alabama Prom Dates

    Numbers, Names and Announcements Magnum PI Dec-7 at DogPile bring clothes donations for flatline if you have any.

    Had the pleasure of meeting Bangkok and his brother in law Joe on this frosty morning. Bangkok started a chapter of F3 in Jersey about 2 years ago. I can’t remember the whole story about Bangkok’s name but it has something to do with running marathons in Japan I could totally be wrong about that. I had my own reasons why I thought he might have had that name. Joe who does IT tech just relocated here in New Kent with his soon to be wife. Poolboy had his heart set on naming him Snooki but I just couldn’t do it to the poor man.

    Also found out today that Poolboy can farmer carry 2 Cindy’s over 200 yards without touching the ground. That’s after a brutal shoulder work out!

    Be grateful to feel this pain!!!
    OUT

  • Forever 21 (twice)

    A perfect dozen posted in freezing temps to celebrate the good Doctor’s 42nd trip around the sun. Here’s the secret sauce for how these heroes are remaining forever 21…

    The THANG: 

    WARMERAMA: 

    • Mosey around the lot and SLAUGHTER START with x10 BroadJump Burpees
    • Head to the BBall Court and circle up
    • Welcome & Disclaimer
    • Many-a-classic DTH IC Reps, many totaling 42, though there was some apparent difficulty counting past whole numbers…

    THE LATINO SHUFFLE:

    • Hold plank while a number of PAX move their vehicles from the center lot so the unexpected Latino Market could set up

    COP #1: 

    • Mosey out to the big lot
    • BRO CODE 4-CORNERS
    • 42 reps at each corner
    • C1 – x42 merkins, plank for the six
    • Bear crawl to C2
    • C2 – x42 jump squats, Helix for the six
    • Bernie up to C3
    • C3 – x42 WWII’s, Crab plank for the six
    • Crab walk to C4
    • C4 – x42 ___ (something)
    • Mosey back around to the truck&flag

    COP #2:

    • IMPLEMENTS OF WOE TRIPLE CHECK
    • Split up into x3 groups of 4 and partner up within your group
    • Groups take turns with Duo-1 carrying an IOW around the lot while Duo-2 completes core reps. After each Groups’ Duo has a turn carrying the IOW, Groups switch to a new IOW for the next Round
    • IOW’s included a 75 pound 8-foot caber, a 60 pound sand bag, and a 40 pound ruck
    • Reps for the waiting pax were: Round 1 Flutters, Round 2 Hammers, and Round 3 Freddies

    COP #3:

    • TRAVELING 42’s
    • Mosey out to the dog park
    • x42 Chain Smokers
    • Mosey around the dog park and back to the main lot
    • x42 Rapid Alt Curb Steps (2-ct)
    • Mosey up to the top
    • x42 __ (something)

    COP #4:

    • WALL 42’s
    • Reps all together, single count loud & proud
    • x42 Hoedowns
    • x42 Donkey Kicks

    COP #5

    • Mosey over to the other big lot
    • x42 LINE WALKERS – made up on the spot – plank on a parking space line, walk hands from one side of the line to the other pivoting on feet, completing x2 shoulder taps on each side
    • Line up for SPRINTS – 42%, 84%, 142%, 21%

    Mosey BTTF:

    • En route, some Bernie, then x42 Lunges (single count)
    • Back on the court, circle up
    • PLANKORAMA REVIEW – F3 Credo, Mission, and 5CP’s
    • x42 Heels-to-Heaven IC
    • x42 LBC’s IC
    • …maybe something else?

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  After heart-warming bro time with House Party rucking a log around Morning Wood, it was awesome to see a solid PAX gather for whatever YHC was gonna make up on the fly – the only plan, do 42 of everything. When YHC doesn’t plan the workout ahead of time two things happen: 1) it turns out to be brutal, and 2) YHC forgets all the stuff we did. Great to have ChaChi with us DR from Concord NC, and it was fun to get creative incorporating the Implements of Woe into a COP. Not quite cold/precipitous enough to freeze the beard, but still damn chilly. Really appreciate all these guys coming out. Also enjoyed a brief Coffeerama with Mudslide at Starbucks after. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tue 12/3 OTB RUCK (0515 launch) – Meatball has the Q, Midlo Middle (SOT/MOT) location
    • Sat 12/7 Magnum PI at Dogpile
    • Mon 12/16 Woodsman VQ at Alamo
    • Tue 12/17 Rosie’s 12DOC at NoToll

  • still got it!

    After 42 trips around the sun, YHC still has it (IYKYK), but the outstanding morning wood wasn’t solo after all. Having planted the flag and hung the truck banner, House Party arrived as YHC’s first Birthday present, a welcome sight indeed! At 25 degrees, YHC was thinking he could do with another layer as we rucked to the pit, but then within just a few minutes of carrying one of the 8-foot logs, we were well warmed up. We made it most of the way around the loop before taking a break for x42 ruck squats, then re-shouldered the log to deliver it to the truck. With 25 minutes to go, we speed-rucked a woods path loop and came out at the nature center to discover Mudslide and Big Rig (cutely matching gray and black outfits) getting in a couple miles. Got back in time for a few minutes of stretching as PAX showed up for the Bootcamp. Yours AYE! ~DTH

  • Turkey Trot The Had Way

    Before the “Face News” workout of Thanksgiving history, 2 runners got in there miles

    Run was simple a out and back to end Grove road while stopping every 5 minutes for 25 Merkins.

    Great catching up with Boberry and catching up on some Merkins

    Spit On That!!

  • Bro-Code Black Friday

    On this nice and chilly post Thanksgiving day 4 regulars + Wally assembled at Godwin High School for another Bro-Code run. We opted for the typical bro-code route:

    Right on Pump up to Church Rd. – back to last
    Left on Church up to Copperas Ln. – back to last
    Left on Ridgefield Pkwy. up to intersection with John Rolfe Pkwy. – back to last
    Continue on Ridgefield to Glen Eagles Dr. – back to last
    Right on Glen Eagles, left on Old Prescott Rd. and all the way back to Godwin.

    Numbers, Names and Mr. Rogers took us out.
    Great run, great company and 2nd F after at Dunkin’s.

  • [NewKent]The Black Friday State Farm Olympic Decathlon

    Six Black Friday Stallions emerged with the sunrise, eager to take part in The State Farm Decathlon. 1 being a new comer, picked one heck of a beatdown to be his first! PoolBoy surprised us all with his unexpected arrival! And Big Rig was first on site this morning running the parking lot when YHC showed up for set up. Thanks guys for coming out and supporting the New Kent crew!


    Warmarama

    DQ’s, Arm Circles, Reverse Scorpions, Knee Knockers, Run the 1 mile course for an overview.

    The Thang!

    2 Laps – 20 reps per station, Station 9 is 5 reps. 5k of running.

    • Station #1 Merkins
    • Station #2 Kettlebell Swings
    • Station #3 Coupon Curls
    • Station #4 Bench Step Ups
    • Station #5 Burpees
    • Station #6 Pull-ups
    • Station #7 WW3’s
    • Station #8 Pole Smokers
    • Stations #9 Fire Hose Drag
    • Station #10 American Hammers 2ct.

    Announcements and Prayer Requests

    YHC took us out in Prayer.

    Welcome to our newest F3 member Hoosier Daddy! Brilliant nickname by Big Rig! John is originally from Indiana, big Bulldogs basketball fan, definitely not Hoosiers, but somehow it stuck as he’s a father of 4! Thanks for coming out Hoosier Daddy we hope you come out to many more!

  • Cinco de Mary

    A formidable five arrived at Friday RAMM to burn off (some of) those holiday carbs….

    Routes are outlined below….

    4’s:  Complete Paxton/Ampthill loop and then head back to Mary via Grove… 

    5’s add on Hillcrest Loop  

    6’s extend into Windsor Farms in search of a 90-degree intersection.

    NMS: No takers on the 5m route, and two ruckers covered an undisclosed distance. Great 2nd F at Libby Market.

    Saab abides

    6 Mile: https://onthegomap.com/s/coi0h7r1

    5 Mile: https://onthegomap.com/s/eivfv02t

    4 Mile: https://onthegomap.com/s/eueucs29