Category: Richmond, VA

  • DaPile! Let’s Go!!!

    6 men of F3, ready for the Coffateria, here for the workout. Will there be sourdough bread, you bet!! Let’s put in some work!!

    Warmarama: Mosey loop of the parking lot, SSH, DQ, Imperial Walkers, Jazzercise, Copper head Squats, Arm Circles, Cherry Pickers, Helicopters, Merkins, LBC, Rosalitas, Hello Dolly

    The Thang:
    Mosey to the Bus Loop. Triple Check:
    Runner – run a lap
    Merkins/DryDocks
    Heals to Heaven / Box Cutters

    Mosey to the Tennis Courts: Four Corners:Prostitute
    Merkins x20
    Squats x20
    WWII x20
    SSH x40

    Mosey to the Practice Field: Modified Hard
    Run to the end of field and back.
    Lunge to the end of the field.
    50 Bear Crawls
    40 Bear Crawls
    30 Bear Crawls
    20 Bear Crawls
    Bear Crawl to the end.
    10 Broad Jump Burpees

    Mosey BTTF
    3 Minutes of Mary: LBC, Freddy Mercuries, Alabama Prom dates, Flutter Kicks, Rosalitas.
    Numberama: Namerama
    YHC took us out

    Moleskin: 6:20am where is everyone? 6:25am Where is everyone? 6:29am Where is everyone? 6:29:50am 6 cars roll in…. I got these boys warmed up for the Westhoe Takeoever next week. Let’s Go!!!!!
    Coffateria: The Local Cup best coffee shop in town.

  • DeadPool and Wolv… No, just McBig Rig

    Party of 2 for Premature Acceleration at Goyne Park. Pool Boy beat me to the punch today as I stayed in the fartsack for a few extra Zs. I was about 10 minutes late, but Deadpool (Pool Boy’s alter ego) got the party started without me.

    The workout today was provided by Boberry, who opted to smartsack as he was a little under the weather yesterday. Hopefully, the rest day will do him good.

    It was fairly simple.

    25 merkins, then run one half mile. Repeat for 45 minutes. With one catch, each half mile needs to be faster than the previous one.

    There were some modifications but we both got a good early burn in. Luckily there weren’t any pull ups, as we got ready for State Farm’s total beatdown!

    Props to Pool Boy who continues to push himself. This was his first Triple Workout and he brought it to the very end!

  • Short Pump Olympiad

    14 of the greatest athletes in the world were in Paris while at Short Pump Middle we had a dozen knuckleheads, one guest from Charlotte (Clipboard) and a young FNG (Forrest). But this group of misfits rose to the occasion at my Olympic themed Q.

    We circled up in the parking lot and did some warmups of SSH, IW, Ukarnian Soldiers, LBCs & Merkins. All done in cadence and stopping at random numbers to keep everyone on their toes. We then moseyed to the track for the first event.

    4×4 relay. Three teams and we did it three times, rotating positions. The relay started with bear crawls, 2nd leg did crabwalks, 3rd did broad jump burpees and the 4th ran the rest of the way (3/4 of the track). Everyone did SSH when it was not their turn. This is how young Forrest got his name. He is 15 and runs cross country and track for Deep Run. He ran the first heat and won by half a lap. We only did this three times as the fourth rotation would have had Attila and White Deer running and we would still be watching them if we let it happen.

    We moved to the swimming pool (parking lot) and did a 4×100 relays Dora style. Find a partner, run back and forth 25 yards while you and your partner did 100 freestyle (merkins), 100 backstroke (2 count flutters), 100 butterfly (wide merkins) and 100 breaststroke (HRM). That was a lot of merkins.

    We then hit the volleyball court (next parking lot) and did some volleyball practice. dig practice: 21 copperhead squats, Set practice: 21 squats with air press, block practice: 21 jump squats with arms in the air.

    If you were not aware, @pigskin is in Europe for two weeks and part of his travels includes negotiating with the IOC to bring his parkour routine to the 2028 Olympics. In his honor, we moseyed to the school loading dock and combined his parkour routine with biking. 3 rounds with 20 two count Freddies. Random shouts of “parkour!” added to the festivities.

    Then this “Dream Team” went to the bball courts and played 4 corners: 10 burpees, 20 WW2, 30 Plank Jacks and 40 Box Cutters.

    Time was running out on our Olympic dreams. We moseyed back to the football field and did a warm-down beast adding six of an exercise every twenty yards (and back): arm circles forward (36 total), reverso (30 total), squats (24 total), hillbillies (18 total), V ups (12 total) and burpees (6).

    COT and Atilla took us out. Prayers for Forrest and his family. They’ve been through a lot lately and Clipboard is a family friend in town to help. Clipboard was paying back the help he received from them when he had his own trials in life and he brought out young Forrest this morning. He sets a great example for all of us.

    Big group for coffeteria as Pinto and Gomer joined us. Gomer hit up two coffeteria’s today to show off his knee brace.

    Thanks for letting me lead.

  • A Chotchkie free beatdown

    Eight eager PAX found their way to Dogpile on a muggy July morning. After the Q put down some cough drops we did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Over to Amphitheatre: Increasing dips on the way down each step. PAX were thoroughly covered in grass clippings so off we went to penny stage: Dora 123: 100 Derkins, 200 WWIIs, 300 Jump Squats. Instead of run Bear Crawl to lamppost and run back.

    3 Rounds of 20 PLTs, then down to Rusty Cage. 4 rounds of: 6 Pullups & 10 Dips. Back to Carillon field: Few rounds of lunge, Bernie, & sprints. Introduce Gambler to Pickle Pounders. Finish up with some step ups & dips on steps then back to flag for 2 min of Mary.

    Announcements: August Ultimate and Pickleball tournaments. Sign up and practice.

    NMS: Good mix of PAX this morning with some Vets and some newbies. YHC was worried with a van-ful of PAX headed to the Bridge today with some Dogpile regulars it might be a smaller PAX, but 8 allowed us to have some fun. Choo Choo got after it and Swoop was setting the pace today. Coffee after was a blast and Gomer joined us there.

  • Big Ballerz

    Light crowd at Morning Wood today….but the show must go on. Lurch did a solo ruck to points unknown. YHC and Touchdown moseyed to the small basketball court:

    Warmups: Leg Pulls, Open the Gate, Mummy Walks
    Rebound drills: lay ups x 3, mid-range jumpshot x3, 3 pointer x 3. Repeat on left side

    Exercise One: shooting contest
    1 merkin for each missed shot.

    5 free throw attempts
    5 jump shots from the elbow (both sides)
    5 three pointers x 2

    Exercise Two: 21
    Apparently kids today don’t play “taps” where you go back to zero. Weak

    Obviously I won all of the aforementioned contests.

    Mosey back to the flag

    Nice job by Lurch putting in some work!

  • Just another HDHH at KK2

    Splinter gets the Q because it was his idea. The order of the pax entering KK2 are in the pax list. F3RVA Nantan, Gomer Pyle, cringed when he walked in KK2. Apparently, there are better places to pay for and drink overpriced beer (eye roll). Only one half of a beer was spilled ($5 lost). Honeydo had, by far, the most interesting stories.

    Thanks for coming out!

    Kubota

  • Party of One

    5:27 AM – no sign of life other than my own. Checked the Q sheet, no one there either.

    5:29 AM – shit, forgot to put my watch on after charging.

    5:30 AM – run up twin team back to the homestead.

    5:33 AM – regret running up Twin Team

    5:40 AM Grab watch, wake everyone in the house, figure why not take the dog out for an exercise too. Run back down to school, perform various exercises in the field. End of task.

    Left Doozy hanging solo on Monday, guess I deserved this one, but TT had good numbers in the previous outings. Hopefully just an anomaly. If there a special handshake text thread that someone would like to invite me to, that would be sweet.

    -Singer

  • Should’ve worn kneepads

    12 HIMs skipped beach week and instead joined a VQ on a 70 degree morning with sauna-esque humidity. A few sleuths noticed signs on buckets and boxes spread throughout New Market, foreshadowing what their Friday morning beatdown had in store. There’s been chatter about SOJ needing to work biceps more. Perhaps another day, today was leg day (don’t skip). A quick mosey to the stop sign and back got our morning started right.

    WARMORAMA: Being YHC’s VQ and with an FNG in attendance, started with our mission statement and F3 educational information/principles. SSH, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, and Heels to Heaven got the blood flowing.

    The Thing: The Loop

    Our motto is to leave no man behind, but leave no man where you found him. Split into two groups and went through the two “rules” – 1) No man left behind – can’t move to the next station until everyone has finished the exercise, and 2) each team grabs two 40# sandbags and HIMs rotate carrying them between stations. Groups headed in different directions working their way around Satan’s Hill, crossing over to the cul-de-sac, then down the path past the dog park (or in reverse).

    • 100 single count toe taps
    • 75 monkey humpers
    • 30 no surrenders
    • Hardest mile – 10 bear crawls, 10 lunges, 5 broad jump burpees
    • 50 WWII
    • 50 jump squats
    • 30 merkins with resistance band

    Next Up: Sandbag relay race. Spread out 10′ apart. Low crawl and push sandbag to next HIM, go down and back. Squats or merkins in between.

    Triple Check: Runner to end of parking lot and back, carrying sandbag. Merkins and Squats. 3x

    Closed out with a Ring of Fire with each HIM picking 10 merkin-versions of their choosing. Chatter was light throughout, exhales and groans could be heard in unison, and FNG thought out loud how he should’ve worn kneepads. YHC was flattered. It was a pleasure to lead today and I truly appreciate the camaraderie and support I have received since joining F3. Today was a little pay-back for tough Q’s I’ve been through, but also a pay-forward with an FNG, Stud Finder joining his 2nd Q, and Lurch coming back from a break.

    Welcome to TSG – The Southern Gentleman. A friend of Heist’s and Stinger, who was down range with us last week, and glad to have him out with us. TSG is the Southeast Regional Manager for Blue Bunny ice cream so we had a few creative names tossed out there. He said he’s a Roll-Tide kinda guy so I expect some good SEC chatter in the fall. Today was one of those days where you had to join right in, props for pushing through! We discussed the other Q’s in SOJ, looking forward to seeing you out there.

    Announcements: Ultimate Frisbee tourney 8/6, sign up on Slack. Homegrown Runathon, 10 year Convergence. Gathered together for prayer and YHC took us out.

  • What’s Left of July

    What’s Left of July you ask? No more Fridays so the Bro Code run was the call of the day for Currahee. Since a fast four showed up to this running AO, the usual route was extended to Gayton ES. And because Doozy runs like a freakin’ Kenyan, he extended it a bit beyond that.

    Today, I discovered that I was surrounded by greatness. Doozy ran a 6 something pace at one point today. I wondered what that would be like. I don’t know and probably never will. He shared that in HS, he set records in Michigan and hit a 4:45 pace. Good Gawd! If you didn’t know, Lighthouse is a tenured professor, which means he has published research. To the degree that the latest iteration of Chat GPT knows his name. Whoa! But apparently b/c of F3, Chat GPT knows all of us (Honeydo was the example given, maybe Chat GPT 8.0 will know about Hornydo). Freaky. And another member of our gang this morning, Whitesnake, beats the skins for Richmond’s preeminent boy band (man band?), Left of July. And his daughter was just hired by Duke University.

    Great to know you High Impact Men!

    It was another week without Pigskin and I know I’m looking forward to his return and to hear all about Spain and Portugal.

    Hope to see the other regulars that didn’t make it out today soon.

    COT. Announcements: Ultimate and Pickleball tournaments in Aug. DD’s Homegrown 1/2 on 8/3. And watch out SOJ, coming to an AO near you – Westhoe Takeover starts next week!

    Continued prayers for Whitesnake’s FIL who is in decline. Prayers of gratitude for the wild abundance that we have, from cars to jobs to family. We all have so much. Take some of what overflows your cup and go give it to someone who needs it. Do it today, for free and for fun. You’ll both be rewarded.

    And for the Dry July crew, hang tough men. There’s only only a little Left of July.

    Happy Friday y’all! : -)

  • Middle school champs!

    4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it.

    warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s

    Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers.

    Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH

    Back to the court for 4 rounds of knockout. YHC needs some practice with his lay ups ….futon stole the show adn we can see why his middle school team went undefeated!

    back to the flag for a ring of fire and time was called.

    announcements- ultimate frisbee tourney, crabgrass, VQ

    prayers for futon’s co worker and also his mother in-law. Prayers for OC’s co worker

    YHC took us out in prayer.

    YHC really appreciated the mumble chatter and small group this morning!