Category: Richmond, VA

  • Tabata for Two

    Yard Sale and Trail Mix participated in a kettle bell tabata. Yard Sale warmed them up. Tabata included 3 upper body, 3 core and 3 lower body exercises. As usual, this combo perfectly took up the 45 minutes. Numberama, Namarama and Yard Sale took them out with a prayer.

  • Bells-n-Beats

    Starring in YHC’s new F3 advertising campaign, Yardsale enthusiastically proclaims “I’ve never sweat this much before at a kettlebell workout. Thank you!” (Yardsale, 06:02, 24 Jul 2024) And thank YOU Daville 1000% humidity – YHC couldn’t have done it without you. As it turns out, the latest craze in riding the DTH melodic metro is the best sweat in RVA:

    The THANG: 

    WARMERAMA: 

    • Mosey lap with TRAIL MIX around the bus loop and circle up
    • Welcome & Disclaimer
    • YARDSALE arrives …Yay!
    • The usual DTH top to bottom IC Reps, with a few more KB-friendly shoulder and back stretches than usual

    COP #1: 

    • Play “What is Love” (4:30)
    • Goblet Squats to the beat
    • Overhead Press for every “What is love”
    • Halo for every “Don’t hurt me”
    • RUN A LAP

    COP #2:

    • Play “YMCA” (4:47)
    • Flutters to the beat
    • Bell Press for every “Young man”
    • WWII Sit&Press for every “YMCA”
    • RUN A LAP 

    COP #3:

    • Play “Come and Get Your Love” (3:26)
    • Plank Jacks to the beat
    • Pull Throughs for every “Hail”
    • Jump up for a Burpee Clap for every “Come and Get Your Love”
    • RUN A LAP

    COP #4:

    • Play “Fly” (4:05)
    • KB Swings to the beat
    • Overhead Snatch for every “I just wanna fly” then Snatch with other hand for “Put your arms around me” (turns out it was x2 snatches per side for these lyrics)
    • RUN A LAP

    COP #5:

    • Play “Beat It” (4:18)
    • Goblet Lunges to the beat (alt front / side)
    • Curls for every “Beat It”
    • RUN A LAP

    Mosey BTTF:

    • FINAL 3 MINUTES OF MARY
    • KB Hammers
    • KB Presses
    • KB Skull Cushers

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Bulkhead surgery
    • Trail Mix legal stress with divorce

    NMS:  Great to spend some time with Yardsale and Trail Mix today for Summer Tour ‘24. And thanks for humoring the music madness. Seems x5 songs (x5 COP’s) separated by a run makes a great bootcamp. Quite similar to the Beatdown Deck where we usually get through 5 sets of 5 cards with a run between sets. Keep posting pushing fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/26 – Crabgrass VQ
    • 7/27 – School of Rock
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Football Season Must Be Right Around the Corner

    5 appeared at the COP for the latest version of The Clinic. Temperatures were 70 and sunny. According to the four Miami Dolphins wanna-be’s waiting for their ride to training camp, the following might have happened.

    Usual route. North, parking lots, across Peters, parking lots, Fudd, parking lot, La Quinta (no police), north to Broward, and return by the same route, minus the Fudd.

    Number, name, and YHC took himself out.

    NMS: Turns out, the other four dudes who posted were not FNGs. Go figure. They were waiting for their ride to Training Camp. YHC guesstimates 2 cornerbacks/WRs, one linebacker, and definitely one OL (a truly massive human). Two were taller, but none were stronger, than Omar.

    Announcements:

    F3RVA has The Bridge this Saturday. 2 HCs, so far, and 3 more guys are HCs for next month. We have a simmering-commit for September. Let’s go!

    Homegrown Half is coming up quickly. Note: the branding is weird on this one because the PAX can run (or walk) 5k, 10k, or 13.1 miles. Is the “half” because 5 is half of 10, or is “half” referring to the 13.1 being half a marathon, or is the whole thing a big play on words? YHC thinks the whole thing is suggesting that the 5k is half as hard as an UpChuck takeover Q. Or, maybe the takeover Q is half as hard as the half marathon? YHC digresses – Show up at 6:00 a.m. on August 3rd at Robious Landing. Bring your Ms and 2.0s (1.0 is half of 2.0?), and ask the organizers.

    August 21: 05:00 First Watch at River Road Church, Baptist (really, that’s the name). 100th anniversary Q. Come celebrate YHC’s dad turning 100. Coffeeteria to follow.

    F3RVA 10th Anniversary Extravapalooza is September 20/21. If your Fall Equinox plans are not yet set, here’s a great way to celebrate the most balanced day of the year.

    There’s other stuff going on…Tryhard has a whole calendar of events in his BBs. Look there for more information.

  • How does a swamp have hills?

    5 PAX from SOJ assembled this morning to get in some miles and prepare for the Homegrown Half (&10k, &5k). Shovel flag was planted. Route was explained (more or less). 530a hit and we were off. Route as follows: https://footpathapp.com/routes/856D41FE-705D-4C75-8741-5E605F8F6594

    temps may have been 70 and sunny, but that humidity was terrible. We missed the numbers, names, and announcements. We did make it in time for COT.

    great to get out an run with you fine gents today. TCLAPS to House Party for running the farthest he’s ever ran today!

  • Phonics, do you know Emoji?

    Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s

    The Thang

    Tabata (At bottom of amphitheater) – 4 rounds

    • Round 1 – One legged lunges, rotate
    • Round 2 – Raised ABD Dips//Burpees
    • Round 3 – From seated position, stand up with one leg, rotate
    • Round 4 – Hold Side Plank, rotate

    Mosey to Rusty Cage – On pullup bar, hang for 15 seconds, then slowly lower self for last 5 seconds. Then 10 Merkins IC. (All of us led twice for 8 total. PAX did these merkins – normal, Diamond, Wide Grip, Incline, Hand Released)

    Mosey to VSF

    2 minutes of Mary – Scissor kicks, hold 6 inches for 30 count, 5 V-Ups.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out

    NMS

    With no Q signed up at 4:50 AM, YHC signed up. As he posted, only Hitchhiker was there. He was the only regular WDOG PAX member. Soon after this, Limey from Charlotte arrives. During the COP, Cho Cho arrives asking if this was F3. Choo Choo is from New Kent and has been posting in SOJ. YHC does not believe he has ever been to an F3 workout when everybody was coming from different areas.

    During the COP, Limey asked YHC, “Phonics, do you know Emoji?” I have not seen Emoji much since he moved to Charlotte. Limey and Emoji post together in Charlotte. In talking to Limey, it seems that he is still much the same, always positive, impossible to wear down, never seriously complaining.

    Announcements

    • 1/2 marathon, 10K, 5K F3 event – coming up soon.
    • August 17 – Pickleball tournament at Batteou
    • West End/Tuckahoe takeover next week

    Outstanding job today PAX! Choo Choo, join us in DaVille anytime.

    Gotta Run!

    Phonics

  • H is for Humid

    Five of Short Pumps finest found the Wellesley Tunnel and the secret tennis courts to do some exercises up and down the “H”. During the search we did some warmups in the lot next to the lake: Ukrainian soldiers, DQ, Helicopters, arm circles, lbc and merkins.

    When we got to the courts we started with 5 burpees at the middle of the “H” and then 25 WWII at every end of the “H” (100 total) with another 5 burpees every time you crossed the middle. All OYO. Some crossed the middle every time and did 20 burpees and some did not.

    With better instructions we did it again but with a total of 50 merkins and crossing in between every set with 5 burpees. Math was involved to divide 50 merkins by 4.

    We went back to the tunnel and did balls to the tunnel wall. The tunnel is round with curved ridged steel walls. We did 5 toe taps in cadence and all got down safely.
    We headed back via the lake path and we all got over 3 miles and one extra minute for free.

    Go get your 10th anniversary shirt, do the home grown half/10k, the ultimate tournament and/or the pickleball tournament. All in the next month.

    And go listen to some Whitesnake!

  • 6 Hard Men

    5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first…

    Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches

    The Work:

    All of the following 4 blocks of 3 exercise pairings performed in sequence and repeated through 3x with KBs.

    20 swings, 20 squats, 20 single leg deadlifts (10/leg)

    50 single count American hammers, 20 Romanian deadlifts, 75 calf raises

    20 upright rows, 20 bent over rows (10/arm), 20 WWIIIs

    20 merkin pull throughs, 15 skull crushers, 21s

    Time called.

    Crabgrass VQ @ Satan’s Hill this Friday. Shirts (check slack) up for preorder celebrating 10 years of F3rva. 10 year convergence 9/20. Too many other things to mention. Check slack!

    I really appreciate these guys, their resolve to show up and do hard things. It’s inspiring to see. And it’s always an honor and privilege to lead. Prayers giving thanks for our blessings, and for the opportunity to gather in fitness, fellowship and faith.

  • Do we need headlamps?

    9 runners (plus a wayward cyclist checking on BRR training) showed up for this week’s Spider Run. Conditions were sunny and 70, with plenty of humidity.

    The Route:
    Everyone head out to Boatwright passing the baseball field and right towards Three Chopt. Turn Left on Edgehill, right at Bandy field, and then left on Three Chopt to Patterson. Everyone heads east on Patterson.
    4s turn right on St Christopher’s to Tapoan to Fairway View to Ridgeway and return to the flag.
    5s turn right on Westview and 6s on Lexington and Albermarle. Both take Grove to the Three Chopt service road. Then, pick up Tapoan to Fairway View to Ridgeway and return to the flag.

    Numberama / Namerama / Announcements

    YHC took us out.

  • A Slaughter at Heartbreak Ridge

    A lucky 13 posted for another round of Ultimate with Fudd. The field was wet but spirits were high as we moseyed to the field, set up the cones, warmed up, and then attempted to separate into teams. This turned out a bit different as YHC had intended…….initially, 2 “captains” were selected (Bodos & NTB) and asked to pick players. The intent was to have two teams of similar ability. However, Captain Bodos revolted at this, saying, “I’m not doing that!! I don’t want to hurt anyone’s feelings!” Fair enough and noted for next time. So instead, the PAX that happened to be standing in closest proximity to the two captains coalesced around their leaders and separated for the match. It just so happened that all of the skinny, fast, young players happened to be standing around Bodos and most of the older, fat, slower players (YHC included) were standing near NTB. No surprise with what happened next…….

    Exercises: If a team scored a goal they did 15 SSH’s…..the team scored against had to do 5 burpees. Bodos’s team roared to a quick lead, scoring 4 goals in maybe 10 minutes. Hops (F3 C’ville), High School Musical (F3 Cary), Bodos, and Pinto were the standout players. Hops in particular was as fast as greased lightning and his team took to the strategy quickly of just throwing it as far downfield as possible and expecting him to streak down and catch it, which he did 9 times out of 10. Bodos amazed everyone with catch after catch that defied belief, often diving or leaping headlong with a disregard for his body that would have no doubt injured many of the other players present. After his team scored the 5th or 6th goal, Hops seemed to slow down, no doubt out of pity for the other team, as we started to see less of his streaks downfield.

    NTB’s team did score several goals despite the MANY burpees they had been completing between kickoffs. There were several noteable plays, including a burst of speed from Gumbo to catch a long pass that reminded everyone of Bodos or Hops. The rest of the team did their best, and we were all smoked by the end, despite the lack of goals scored. Final score was around 10-2. YHC perceived that there were some hurt feelings as players moseyed back to the VSF, but at least everyone could agree that a good workout was had by all.

    Numberama, Namerama, YHC took us out.

    Don’t forget to sign up for the Ultimate tournament at NoToll on Aug. 6th.

    Never stop chasing the Wabbit!

    Fudd

  • Where’s that weight vest?

    7 High Impact Men ready for the day. Ready for some Burpees, Ready for this sun to rise. Where you at Sun? Let’s go!!!

    Warmarama: Mosey to the back parking lot, SSH, Arm Circles, DQ, Cherry Pickers, Merkins, LBC, Flutter Kicks.

    The Thang:
    Round 1 – Eye of the Storm – Chester edition
    5 Burpees
    Corner 1: KB Swings x 20**
    5 Burpees
    Corner 2: Heals to Heaven x 20
    5 Burpees
    Corner 3: KB Sumo Squats x 20**
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    ** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.

    Round 2
    5 Burpees
    Corner 1: KB Swings x 20**
    5 Burpees
    Corner 2: Heals to Heaven x 20
    5 Burpees
    Corner 3: KB Sumo Squats x 20**
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    ** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.

    Round 3
    5 Burpees
    Corner 1: KB Swings x 20**
    5 Burpees
    Corner 2: WWII x 20
    5 Burpees
    Corner 3: KB Sumo Squats x 20**
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    ** if one of the PAX beats you to Corner 1 and/or Corner 3 – Extra Burpee and hold plank until they are done.

    Round 4: Triple Check
    Run the loop
    Flutter Kicks
    Heals to Heaven

    BTTF
    Numberama: Namerama
    Announcements
    YHC took us out.

    Moleskin: Things are just a bit different out in Chester. The temperature is 2 degrees higher; the humidity is 100% higher, and the sunrise is an hour later. The commute not so bad. Well done today, boys. YHC planned to use the football field but noticed the closed field sign. It’s nice of them to get this field in shape for us to use for a future beast.

    Oyster