Category: Richmond, VA

  • Good Karma? Bad Karma?

    2 HIMs came out for Premature Acceleration Goyne Park version. In preparation for the Homegrown Half in 2 weeks, Boberry and I decided to go for a 10k. We managed to get it in with a few minutes to spare. Ran through some neighborhoods, a trip down Karma Rd. Then the second half we made a short trip down Iron Bridge Rd. Always great to catch to catch up with Boberry.

  • Rebel asks “Why?”

    14 of the baddest brothers of F3. Ready to conquer the day! We got 37 pieces of Flair. No Frisbees, No 1am, 2am, 3am, 4am or 5am start times. It’s 0700 and the Ghost Flag must be sleepin. Let’s go!

    Warmarama: Mosey 2 laps around both parking lots.

    The Thang: A piece of the CSAUP YHC completed in Florida for the 4th of July. Let’s Go!!
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs
    100 Squats
    100 Mtn. Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Flutter Kicks
    100 Toe Taps
    100 American Hammers
    100 Shoulder Taps
    100 High Knees
    100 SSH
    2 Laps around both Parking Lots
    ** Some of the PAX did straight 100 of each. Some did 4 rounds of 25each. Some did whatever version was needed to complete 100 of each exercise. Well done boys!

    Ring of Fire x10: Merkins, Steven Seagal (ChuckNorris with gloves on), Wide Grips Merkins, Hand Release Merkins, Merkins, Shawn Watson, Merkins, Wide Merkins, Merkins, Hand Release Merkins, Merkins, Merkins, Chuck Norris, Wide Grip Merkins

    Mary x10: LBC, Freddy Mercuries, American Hammers, Flutter Kicks, WWII, Heals to Heaven, Box Cutters, Rosalita’s, Flutter Kicks, LBC, American Hammers, WWII, 6inches

    BTTF:
    Namerama:Numberama:
    Announcements:
    Home Grown 1/2 – August 3rd – Robious Landing.
    Ultimate Frisbee Tournament – August 6th at No Toll 6am (See slack for sign ups)
    Pickleball Tournament – August 17th – Forest Hill Park 6am
    Float the James — August 11 – see slack or reach out to Meatball

    NMS: Not a whole lot of Mummble chatter this morning. But Rebel did ask why after seeing the list of 100 exercises. Maybe not a full on CSAUP but I agree it was Completely Stupid and Utterly Pointless but Rebel and the rest of us got it done! Glad to meet Kingpin, who traveled down range from Amelia this morning. Well done today boys. What was missing today: The CSAUP in Florida included a 100 yard no cheat Bear Crawl and 76 Burpees. For time we had to exclude that, maybe next time.

    Oyster

  • 6-Iron

    A half-dozen deep South gloom warriors rose to the challenge this morning conquering both a Goyne Hard and then also the following coal-stoking sweatfest in the engine room of the pain train:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the front field (chase a goose) and then circle up near the pavilion
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey back out to the parking lot
    • BROAD JUMP HERPEES x10 parking spaces

    COP #2:

    • Mosey to the tennis courts
    • HARD-CORE FOUR CORNERS:
    • Bear crawl between corners, adding reps each corner in escalator fashion
    • Corner 1 – x10 WWII
    • Corner 2 – x10 + x20 Chainsmokers
    • Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
    • Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)

    COP #3:

    • Mosey to the football field for some BENCH WORK
    • Dip-Incline Flips IC x10
    • Run a lap around the field
    • Merkin-Kick Flips IC x10
    • Run a lap around the field
    • Big-O’s x10 IC each way
    • Run a lap around the field

    COP #4:

    • Mosey back to the tennis courts for a WALLERAMA on the rebound wall
    • Hoedowns x10 IC
    • Dirty Hookups x10 IC ea side
    • Milkers x41 IC
    • BTTW Hip Slappers x10 IC
    • Donkey Kickoffs up to 20
    • Achilles x10 IC (peoples chairs with alternating hand to heel touch)

    COP #5:

    • Mosey to the BBall Courts
    • Line up on the end line for DORACIDES
    • Partner up to complete:
    • x100 Ball-Dippers (2-ct)
    • x200 Mericans
    • x300 Oblique LBC’s (alt sides as needed)

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • State Farm – M’s health
    • Big Rig – mom recently had shingles, and his aunt dealing with new lung cancer
    • Chap – safe return for his kids from a missions trip to NY City

    NMS:  Great work today fellas – those Achilles on the wall were brutal! Also, great work headlocking a few walkers eyeballing our badassery – ya’ll are gonna grow The Iron Bridge fast! It’s impossible to deny the dynamite energy and momentum these Bermuda Boys bring to their workouts. You’re putting the rest of RVA to shame, as evidenced in their weak-sauce commentary on Slack. Ya’ll just keep pushing the limits, and we’ll see whether anyone else can catch up before they’re lost too far back in the stagnant depths of “keep it the way it’s always been.” There’s solid road being laid down for anyone who wants to accelerate their hard. Let’s step it up fellas and encourage it! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 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

  • Let’s Go!!

    3 stallions of F3, ready for the Morning Wood 5k. Lets gooo…

    Warmarama: Start the Garmin

    The Thang: House Party leads the way to the Trails. Hardywood scouts out an off the beaten path, it’ll work. 5k done, BTTF

    NMS: YHC was low-key hoping to walk this thing as he didn’t get much sleep last night. But was instantly inspired when House Party and Hardywood rolled into the parking lot. That’s F3!! Thank you for the motivation!!

    Oyster

  • Ultimate Gravel Hard

    3 weighted backpack aficionados hit the streets of Chester at 6am. I was unable to spell “CHAP,” so we just walked down random streets. All gravel paths and trails were explored and typically went nowhere.

    Highlights included walking the ultimate frisbee course and encountering a pajama clad maintenance man?? We also chucked a disc into the woods.

    Heading back towards the flag, we reminded Big Rig, Mudslide, and State Farm to use proper form on their exercises, which was greatly appreciated.

    Made it back in 55 minutes and began mental preparation for Tryhard’s savage beatdown.

    A good time was had by all.

  • International Be Kind to Your IT Department Day

    9 runners and 4 bikers convened for this week’s edition of RAMM and RAMM Gears.

    The bikers planned their route and YHC reviewed the routes posted last night which consisted of several hills south of Cary before crossing back to Grove / Patterson and returning to the flag.

    4s: https://onthegomap.com/s/4okb8mbh

    5s: https://onthegomap.com/s/l6jb66eb

    6s: https://onthegomap.com/s/jeq8tr6n

    Announcements – see Slack for the many announcements across F3RVA.

    Prayers – Bone Thugs is getting an MRI soon and hoping for some good news. Sippy Cup’s surgery was postponed but he is upbeat it will happen soon.

  • Bowl of Soup, for One

    One intrepid traveler ordered and consumed a bowl of delicious south of the James, the Pee Dee, the New, the Saint John’s, the Kissimmee, and so on aerial soup in the latest edition of The Clinic. Temperatures were 70 and sunny. According to night watchman at The Baptist Clinic, the following route might have happened:

    North through parking lots and across Peters, east through parking lots, north to construction site, mall, and Broward. Unlike the fearful Three Wise Men, return home by the same route (with absolutely no negative consequences). 5 miles.

    Number, name, and YHC took himself out.

    NMS: No one out today, not even the dog walkers. Perhaps the pre-5:00 a.m. start time, but more likely the heavy soup. YHC estimates upper 70s/low 80s at game time, humidity off the charts. Delicious.

    7 weeks to BRR. LG!

    Omar says hello, and he reports all safe during Hurricane Beryl.

  • Philly Special

    What was that play that the Eagles called that caught New England by surprise and secured the W? The Philly Special!

    YHC strolled in this morning with the ominous Ghost Flag in hand. Swoop definitely had a great Q up his sleeve but YHC fooled the PAX and did what had to be done to secure the W. Here’s how it went down…

    Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, explained the rules of the Ghost Flag, gave the F3 mission and got into it…SSH’s, Cheery Pickers, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC didn’t want Swoop down in the dumps so with much respect to the city of Brotherly Love, the PAX flexed that love by partnering up for duration of the workout. A few nods were also given to Swoop’s beloved Philadelphia Eagles. Go Broncos!

    DORA

    • Runner to the top of Satan’s Hill
    • 100 Jerkins
    • 200 Coupon Curls
    • 300 Arm Circles

    Moseyed through the woods to cul-de-sac #1

    • (20) Booyah Merkins with partner for one of the greatest Safeties to ever do it…#20 Brian Dawkins

    Moseyed up the hill to cul-de-sac #2

    • (22) Booyah WW2’s with partner for one the most appropriately numbered players of all time…Duce Staley who wore jersey number…you guessed it, duce duce!
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #3

    • (60) Wheelbarrow-style Merkins with partner (30/each) for Eagles legend Chuck Bednarik.
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #4

    • (92) Partner-assisted Heels to heaven for HOF Reggie White (was supposed to be 46/each but we ran short on time so 23/each)
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Back to the Ghost Flag for names/numbers and prayer.

    Announcements –

    • Ultimate Frisbee Tournament on Tuesday, August 6th at No-Toll. SIGN UP on Slack!
    • WIN – Futon brought his buddy out and he has been named Munchkin!

  • Just a few HIM trying to get better!

    With no Q scheduled to lead this morning, The Pax decided on a Hot Potato with Bullseye setting things off. Here’s what went down.

    Bullseye: Mosey to the BBall court behind Bettie Weaver for the disclaimer and Warmarama with SSH’s, Helicopters, Merkins and Flutters.

    Next, line up at one end of the court.

    Run down, burnie back – 10 merkins and 10 jump squats.

    Lay-ups down, burnie back – 10 merkins and 10 jump squats.

    Side shuffle down, burnie back – 10 merkins and 10 jump squats.

    Honeymoon: Circle up for various exercises including Don Quixote’s and Imperial Walkers.

    Partner up – While one partner runs around the school, the other partner alternates between Merkins and LBC’s

    Mosey to the playground for a Mini Murph.

    House Party: Mosey back to the BBall court for catch me if you can Switching between bear crawls, broad jump burpees, and lunges until we reached the end of the BBall court.

    Next up, 11’s with merkins and Jump squats.

    Mosey BTTF to finish up with some Mary and a hand release merkins Ring of Fire.

    Numbers, Names, Honeymoon took us out.

    I appreciate how all we need is a few HIM with a desire to get better every day to have a great workout!

    House Party

  • BRR Prep

    Today’s installment of Currahee was good BRR prep, but no one attending today is attending BRR ’24. We hit the hills of Westhoe nonetheless. After deciding against New Prescott, we headed down Old Prescott, turned onto Glen Eagles (hit all the cul-de-sacs on the left after Oakhampton), left on John Ralph, left on Ridgefield, jumped back on Old Prescott and rode it all the way BTTF.

    A work friend of Posh joined us today, without Posh. Impressive first post: running AO, on a humid day, without the gent that EH’ed him. This FNG is from Pittsburgh and a Steelers fan. When contemplating their rival Ravens, it wasn’t long before we landed on Poe for a nickname. Pax welcome Poe, the father of 5 and the knower of smart computer stuff. Hope we see him come out again.

    Big shout-out to Gypsy who left no man behind and got in some sort of workout w/ Poe closer to Godwin. Respect!

    Wasn’t quite the same without Pigskin. May he and his M travel safely in Spain and Portugal for a couple of weeks.

    Announcements: Ultimate at Grid Iron (20th) and Heartbreak (23rd). Go have fun, but watch out for injuries. Pickle Ball and Ultimate tournament on, I believe, 8/17.

    Prayers for those dealing with injuries (Whitesnake’s back, Doozy’s hip, and many others). Prayers for healing of body and heart. Prayers for 2.0s just starting professional jobs and those still on the hunt.

    Some final thoughts: This week on a podcast, I heard a man say, “The path to meaning is service to others without the expectation of anything in return.” Hmm.

    Look out for our newest member, Poe. Enjoy this Friday. Go do something for someone else. And do it for free and for fun!