Category: Richmond, VA

It takes two to tango

Two dogs showed up for WDOG this morning and here is how it went down.

Mossy 🙂 – Warmups

Steps – 3 rounds – bear crawl up lunge across, run down 10 merkins – 3 rounds run up bear crawl across run down 10 squats – 3 rounds run up , Ukrainian solders across, run down 10 WW2’s

4 corners on the bricks – 10 box cutters – 20 heals to heaven – 30 LBC’s – 40 APD’s

Mossy 🙂 to the Theatre

Theatre :

2 dips each step down – 2 incline merkins back up each step

Mossy: to the flag

Mary

Thanks for showing up Pucker – enjoyed it brother – it takes two to tango !

November 20, 2024
We Built This City

…On ruck and roll!

Yukon and Beaver gathered for a dark and gloomy 3 mile ruck this morning in Fork of ze Pines. It might be time to add more weight to the sack, it felt easier than usual. Im glad you came out this morning Yukon! It’s always great to hang with you!

Prayers for Bubbles back, it’s flaring up. He has an MRI coming up in December.

November 20, 2024
Say Cheese!!

Five regulars and a FNG ran 4 miles this morning in our successful quest for the Wellesley tunnel. We did some warmups in the lot near the Gazebo first and then hit the tunnel and stopped at the tennis courts.

We did one round of H. 20 count of an exercise at each point and 5 burpees in the middle cross—and you need to cross after each exercise. Started with the 5 burpees and then four exercises were dips, WWII, Merkins and Squats. Total of 25 burpees.

Roger Roger took us out a new paved trail to extend the running part. Ended up 5 minutes late but no real complaints.

FNG Brandon enjoys photography as a hobby and is now known as Cheese.

Prayers for Molly, Mary and Fireman Ed.

November 20, 2024
Rush Remembered at No Toll

YHC has not been south of the river in awhile, there was an opening in No Toll and YHC signed up on the Q sheet and here is what went down.

COP

We mosey to the lot by the tall Tower and circle up for 20 SSH, 10 4ct DQ’s, 10 Imperial walkers, 15 Ukrainian Soldiers, 10 Alabama Prom Dates, 20 4ct American Hammers, 10 4 ct LBC’s, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

THANG

Mosey to the soccer field and YHC sets up the Red Barchetta (modified) run and return stations and went as follows: Run 100 yards – 100 SSH, back to start and plank for 6 (BSP6), Run 75 yards and 75 Alternating lunges, each lunge counts as 1 – BSP6, Run 50 Yards and 50 Squats, run 25 Yards and 25 Merkins – BSP6, run 10 yards and perform 5 Burpees – BSP6. Run 100 Yards one Burpee, lunge to 75 Yards, 2 Burpees, Lunge to 50 Yards, 3 squats, Lunge to 25 yards and 4 Burpees.

Next set up Bermuda Triangle – 1 Merkin, bear crawl to second corner, 2 burpees, bear crawl to 3rd corner, 3 burpees, bear crawl to start – one burpee.

Next set up small 4 corner escalator Station 1 – 10 Merkins, Corner 2 – 20 Squats, Corner 3 30 4ct LBC’s, Coner 4 – 40 2ct Freddie Mercuries, back down the escalator 30 4ct LBC’s, 20 Squats then 10 Merkins. Make a larger square (thanks Doozy for the help) and repeat up the Escalator, when going back down, 10 LBC’s, 10 merkins, and 10 squats, at the 30 station, then 20 LBC’s, and 10 merkins.

COT

Mosey to flag for 2 minutes of stretching.

Numberama, Namerama, YHC took us out in Prayer.

Moleskin

We will be having a chili cook off at the Alamo AO location and it will be this Sunday November 24, Starting @ 3PM and finishing up by 6 PM. Bring the family to this event and check out slack to sign up for this event.

We need someone to sign up for Breaking Bread this Saturday, please check in with Oyster to let him know if you can help out on this very Worthy Cause.

It was great to see everyone this morning and I appreciate all of you brothers some new relationships and old ones that I have grown to know for years. Very Special and appreciate all of you this morning.

Have a great week gents and I will see you in the gloom soon! Cheers…CB!

November 19, 2024
Cookie is judging you

I’ve Q’d here a bit and thought I’d wing it this morning. And I did, but it started off kind of slow. Still, I feel some serious soreness coming already. Toward the end we gained steam. There’s something about kettlebells that doesn’t feel like running but still feels like I put in serious work. Am I crazy? Probably.

Thanks to trailblazers like Hermey I feel empowered to leave this truncated back last. We had a haphazard, run-free OYO warmup. Then 3x of the following:

Swings, goblet squats, single leg deadlifts, Romanian deadlifts, WW3s, calf raises, upright rows, single arm rows, merkin pull throughs, overhead press, skull crushers, curls

Running down the clock, PAX choice for misc ab exercises. Time.

Chili cook off this Sunday. Come and hang out with the fams. That’s all we want. Bring a perfunctory item if it makes you feel better. Bring chili if you have game like that. Prayers, for all of us. YHC took us out.

It is always an honor to lead you guys.

November 19, 2024
Mike Tyson
In honor of Mike Tyson, we did his eponymous exercise today. I’m sure he appreciates it.

We also avoided an opportunity to do BTTW exercises, despite requests from both the Pax and the Wall. Next time.

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

Warmup: in cadence
- 20 SSHs
- 20 Imperial Walkers
- 10 Susan Sommers Right
- 10 Susan Sommers Left
- Stretch
Mosey to Heartbreak Hill

Jacob’s ladder with
- 5 dollies at bottom each time: up the Heartbreak hill 7 times
- With 1, 2, 3, etc. to 7 Mike Tysons at the top
- Stretch
Mosey to football field goal line.
- 11s with Mike Tyson at goal line
- Modified double count V-Ups at the 20-yard line. Somebody had a clever name for these but I forgot. You do a V-up except you clap both hands beneath the left knee. Repeat except clap below the right knee.
- Stretch
Mosey to outdoor basketball Court in back of school for 4 Corner Blimps with alternating Bear Crawl or Crab Walk on both short sides and mosey on the long 2 sides:
- 5 Burpees
- 10 Lunges each leg
- 15 IWs
- 20 Mike Tyson
- 25 Plank Jacks
- 30 Squats
- Michael Phelps
Mosey to benches in front of Quioccasin; 2x in cadence
- 10 Dips
- 10 Bulgarian Split Squats right leg
- 10 Incline Merkins
- 10 Bulgarian Split Squats left leg
Mosey to shovel flag and times up!

Announcements:

Whitesnake is sporting a new haircut.

Chili Cookoff: Handshake is the designated North of the River contestant.

Thought for the day:

Jeremiah 31: “This is the covenant I will make with the people of Israel after that time,” declares the Lord. “I will put my law in their minds and write it on their hearts. I will be their God, and they will be my people. No longer will they teach their neighbor, or say to one another, ‘Know the Lord,’ because they will all know me, from the least of them to the greatest,” declares the Lord. “For I will forgive their wickedness and will remember their sins no more.

Prayers for Fireman Ed, Roger Roger’s M, Fudd’s sister, Gypsy
November 19, 2024
Guilty of Conspiracy

5 conspirators came together in agreement to act in harmony toward a common end. That end was not a crime however, it was simply a conspiracy to Advantage in Fitness. The following was the means to that End.

We started with a wandering mosey that ended with us on the basketball court. YHC led the PAX through the standard warmarama, then passed the leadership on to Eastbound.
Eastbound led us through the longest Ab/Core Ring of Fire that was as long as the ring of light that encircled the moon in the sky above, and left the PAX feeling smoked to the core on multiple levels.

COP 1
Core/Ab Ring of Fire

The exercises included, but weren’t limited to
Crunchy Frogs
American Hammers
Spelling the Alphabet
Box Cutters
Mountain Climbers
Planking
Penguins
Rollover Crunches
Captain Thors

After Eastbound felt our Ab and core muscles were sufficiently spent, he passed the lead on to Pool Boy who opted to stay on the basketball court for some suicides.

COP 2
Suicides

PAX would travel exercise to each side of the court to perform escalating burpees, starting at 1 and ending at 4.
Bear crawl
Lunge walk
Mario Jumps
Broad Jumps

Pool Boy would then lead us over to the wall for some wall work

COP 3
Wall Work

Hoe Downs and Donkey Kicks
Then Broadway took over at about this point.
Chicken Peckers
Carolina Dry Docks with the feet on the wall followed by a mosey lap around the basketball court
Then what seemed like a 5 minute People’s Chair or Al Gore.
Broadway then passed the baton over to YHC who took the PAX back to the basketball court for an escalator version of 4 Corners

COP 4
4 Corners
10 Jump Squats
10 Jump Squats, 20 Merkins
10 JS, 20 Merk, 30 LBCs
10 JS, 20 Merk, 30 LBCs, 40 SSH
Then last but certainly not least, Posh led the PAX, to complete the circle of Shared Leadership

COP 5
Run through the woods

Posh led the PAX on a run right into the woods on the other side of the football field, across the bridge, and back. Then past the taco truck, and back to the flag as time ran out.

Great work by the PAX this morning, as we all took our turns leading. The conspiracy was certainly a success, as we were all 1% better after leaving the confines of Goyne Park.

November 19, 2024
Home Of The Pirates!!!

Traveling for work and found my self in Greenville, NC this week. Had a great work out with these guys at the Dowdy-Ficklen Stadium home of East Carolina Pirates. Showboat was the Q and the workout involved 17 of us, he kept everyone involved with leading. Great turnout down here and great group of guys.

Feeling very grateful that I stumbled across f3 to the thanks of Pool Boy. I now use this as my anchor when I’m out of town for work. It’s such a great thing we all have here.

Screenshot

November 19, 2024
R-E-S-P-E-C

For the last time here in Richmond YHC trotted around the hills of Westham garnering no respect from the PAX. I guess nothing will change, really, but it’s a bit hard to believe that next week, theoretically, when we go birth name, F3 Name and age…there will be an adjective (adjective? adverb? gerund?) afterwards. Crazy how time flies.

The Thang…

Modified Fudd Run today through the Westham neighborhood with some serious hills, on purpose, because, well, I’m almost 50 so why not?

4s, 5s, 6s–Out by the baseball field to College Ave. Lakewood to Wood to Baldwin…Baldwin all the way to Rock Creek.

Rock Creek straight up until it merges with Sweet Briar then right on Woodberry. Woodberry to Horsepen, quick zag on Devon then to Ridge Top. Ridge Top left on Chandler…

4s take a right on Gardiner down to Wheeler, across the woods to college and then back to the flag.

5s and 6s go up to Chandler and back to take a left on Gardiner to Wheeler to College Ave…YHC screwed up the instructions and should’ve told the 5s to go up Boatright and then back down to Towana to Three Chopt (“the Y”…IYKYK) to Roselawn back to the flag….but I forgot the Boatright part.

6s did do Boatright to Roselawn, U-turn on UR Drive to Richmond Way Back to the Flag.

Next week we’ve got the Turkey Trot on Tuesday, which is always a ton of fun. The 30th is the Marv 1/2 which is more or less anyone wanting to do a 1/2 on that Saturday at 7am from River Road.

Y’all have a good week.

November 19, 2024
12 Minutes to 6

One dashing hee-man launched at 5 to get in 5 in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the DHL workers “meeting at 6 in the lobby,” the following might have happened:

Northbound, over Peters, parallel to University, left, north, then reverso at Broward, and BTTVSF. 5 or so.

Number, name, and YHC took himself out with a prayer for leaders who support their teams with actual actions. Actions speak loudly; words fill empty space.

Announcements:

Breaking Bread this weekend needs a Q. Check the sheet. 5:30 p.m. at Southside Medical Respite. Make dinner for about 8-12 people. This has been F3RVA’s overarching volunteer event for about 8 years. New guys…this is your opportunity to give of your time and effort to support folks who are struggling with a medical issue (and often with financial issues that have them on the streets). See Oyster for details.

Convergence on Thanksgiving at 45MOM. Be there. 7:00 a.m. TYA has the lead to lead a satirical Q on the history of Thanksgiving.

The Bridge…November 30…Heist and Hermes leading the charge. This is an F3RVA activity done in coordination with F3 Charlottesville. Workout starts at 7:30 a.m. These guys are transitioning from the criminal system to the free world. Let’s support them along their journey back to the right path. Usually leave about 6 a.m., return by 10:30.

For that matter, December 14, The Bridge returns again. YHC and OBT heading west to lead the charge. Clown cars forming now.

NMS: DHL has a ton of folks who stay in this hotel. Their plan, at least on the way up the elevator last evening at 9:00 p.m., was to “meet in the lobby at 6.” Apparently, DHL gets after it. 5:48 a.m. those same folks were rolling out the front door. I believe Gomer Pyle would say, “Get some!”

November 19, 2024