Category: Richmond, VA

  • DR at The Galaxy and Halo

    https://f3alpha.com/backblast/2024/07/18/switcheroo
    https://f3alpha.com/backblast/2024/07/16/riding-the-shuttle

    A 3-for-1 BB, saving digital real estate.

  • No Pain or Chaos

    4 men, former representatives of Death and Liberty platoons, met for a some quick miles through Larus Park and the streets around Ruckhenge.

    Here is how it went. Slow start across the parking where we did some good mornings, and prying goblet squats before hitting the trails. Some good banter and reminiscing took place with our returning brother NTB. Wrapped it up with a few down to the ground and up agains wearing packs as a little reminder of our Bootcamp at the War Memorial during GTE47!

  • Beat the Lightning, Brought the Rainbow

    WARMERAMA:

    • Mosey through the back-brush and circle up in the North lot
    • F3 Welcome & Disclaimer to Birdman’s FNG, later named “DaGator”.
    • SSH, Merkins, Plank Stretches

    COP #1: Wounded Bear Crawl

    • Following the Parking lot curb, we kept Left Hand and Left Foot on the high curb and RH, RF on the asphalt so our Bear Crawl was uneven feeling like a wounded Bear. Switch high side on the way back.

    COP #2: “Wave of Merkins” (up to 9)

    • Circle up in Plank Position. Creating a Wave and starting with 1 we did a Merkin and passed to the right. Went to 2 and pass around, 3,4,5,6,7,8,9

    COP #3: “The Cycle”

    • Bear Crawl 1st leg of square and then do 3 Burpees, mosey back to start
    • Bear Crawl 1st and 2nd leg of square into 6 Burpees, mosey back to start
    • Lunge first leg and Bear Crawl 2nd and 3rd Leg before doing 6 Burpees, mosey back to start.
    • Lunge 1st and 2nd Leg, Bear Crawl 3rd and 4th leg to start before finishing with 6 Burpees.

    COP #4: “Vicious Cycle”

    • Like an Aboriginal Run but in a square with last man running to the middle to do 5x exercise called and then running to the front.
      • Merkins
      • SSH
      • Copperhead Squats

    COP #5: “Wave of LBCs”

    • Circle up in ready position. Creating a Wave and starting with 1 we did a LBC and passed to the right. Went to 2 and passed around, 3,4,5,6,7,8,9

    Finisher: 25 Merkins, 50 Monkey Humpers, 50 Flutter Kicks to time.

    Mosey BTTF for COT: 

    Announcements: (see SLACK!)

    • Welcome to “DaGator”, an intern with Birdman’s Co. who loves to debate and is from FL.
    • 8/3 HomeGrown Half
    • 8/4 Sunday Park Evening Ruck
    • 8/6 Ultimate
    • 8/11 Float the James
    • 8/17 PickleBall in the Park of Forest

  • In thru the out door

    A trio of some sharp dressed triples escaped their nicely conditioned homes to embrace the warm tidings that awaiting them in the gloom. Joined by a pair of lost Westhoians that took a wrong turn and a Down Range Floridian accustomed to the humid conditions, we ventured off to avoid the unmanicured landscaping of Huguenot High School. Here is how things went down.

    Mosey to the bottom of the cul de sac for introductions and disclaimers. A Chaplainesc warmarama soon commenced with in conversation walking COP that included Ukrainian Soldiers, Imperial Walkers, Walking Toe Touches, Arm Circles and maybe a few other items.

    The Thang 1: Triple Check with timer running to the 3rd light while exercises were donkey kicks and hand release merkins. Upon completion let us wosey thru the unlocked gate and onto the finest field F3RVA has to offer.

    The Thang 2: Midfield Dora – Exercises performed at the midfield logo with timer touching the goalpost and returning. At the changeover alternate between 10 booyah merkins and 10 booyah WWII’s. Exercises included 100 squats, 200 flutters (2 count), 300 SSH’s. Booyah anything sucks.

    The Thang 3: Mosey up to the Press Box. Group of 4 performs Hoedowns while Group of 5 runs the bleacher loop down and back up. 3 rounds.

    Exit thru the back door BTTVF with a quick stop for Tooth Fairies up the stairs.

    Numbers, Names, Announcements (see slack). YHC took us out.

    NMS: Ample mumble chatter from the launch with some possible copyright infringement pending. Good to see Cappuccino back out with his Richmond travel. Hope to see him back out again in his trips north. YHC was glad to EF Hutton and Lockjaw punch their summer tour tickets along with enjoying the plush turf fields with unanticipated easy access. Thank you gentlemen for the opportunity as YHC always enjoys the comradery and laughs that only can occur at 5.30 am. Great way to start the day.

  • U60 – All Stars “WiffleBall”

    WARMERAMA:

    • Mosey to the Basketball Courts and circle up
    • SSH, Copperhead Squats, Plank Stretch, Merkins.

    COP #1: Wave of Merkins

    • Start with 1 Merkin and Hold Plank while passing to the right. Go to 2 around, then 3,4,5.

    COP #2: Wave of LBCs

    • Start with 1 LBC and pass to the right. Add another, 2 around, then 3,4,5.

    COP #3: Game of WiffleBall

    • Rules: Start with 2 Strikes. No Walks. Single (through infield, Double (to the fence) or HR (over the fence).
      • “Wiff”/Out = Batting Team Burpee
      • Foul = Hitter Burpee
      • 2 Fouls = Out = Batting Team Burpee
      • Catch = Out = Batting Team Burpee
      • Hit = Fielder Burpee
      • HR = Fielder Team Burpees x5
      • Clean Fielding = Out
    • Visiting Team WON 7-4 IN 6 full innings. “Switch” gets the W

    NMS:  Rudy started the show with the first HR but was quickly passed by McGruff and McRib whose RBI count kept adding up. We lost 3 wiffle balls in the gloom to the extreme power of some F3 HIMS. No one charged the mound and no one was hurt in this first edition of All-Start Wiffle Ball at Timberwolf. Nancy Lopez gave a retirement speech declaring he was “The Luckiest Man on the Face of the Earth”.

    Announcements: (see SLACK!)

    • 8/3: Homegrown Half
    • 8/4: Sunday Park Night Ruck
    • 8/6: Ultimate
    • 8/11: Float the James
    • 8/17: Pickleball

  • They should make it bigger. That’s what she said…

    8 magnificent kettlebell slingers (not swingers) of F3, pondering the big question for today; Should we have a CSAUP event between Circus Maximus, The Old Hundred and Mann Date? Hmmmmm..

    Warmarama: Mosey around the circle, DQ, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, Cherry Pickers, Helicopters (again).

    The Thang: more Tabata work, with a better soundtrack.
    Round 1
    1 Minute Work / 15 Seconds Rest (each exercise)
    Swings
    Curls
    Lawn Mowers
    Triceps
    X 4 Rounds

    Round 2
    1 Minute Work / 15 Seconds Rest (each exercise)
    Lunges
    Calf Raises
    Sumo Squats
    Burpee / Run / Burpee
    X 3 Rounds

    BTTF:
    Numberama:Namerama
    Announcements: Pickleball, Ultimate Frisbee, Home Grown 1/2, The never-ending tour.
    YHC Took us out.

    NMS: Great to see Bodos out at Circus Maximus, this was his first time posting to the AO. I know right!!
    Mumblechatter came in 60 second increments. Nice to throw some weights around (even though my KB was lightest). Well done boys!!

    Oyster

  • Where you are, F3 is

    11 ambassadors of the 3 F’s assembled at Mary Mumford for a long overdue ride on the DTH pain train, only to discover a jolly trolly ride with pleasant musical accompaniment and a simple shape to the course. Here’s where these meandering tracks carried the PAX:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around a half block, and back to circle up in a grassy spot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Finish with a Plankorama Review of the F3 Mission, Credo, and 5CP’s

    COP #1: 

    • Mosey around to the grassy area adjacent the basketball court and circle up
    • Play “Three Little Birds” by Bob Marley (3:01)
    • Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry”
    • (Q turns ON Garmin GPS)

    COP #2:

    • Mosey loop around the basketball court and then turn in to circle up on the field
    • Play “Dancing in the Moonlight” by King Harvest (3:02)
    • Single-leg SSH’s to the beat
    • Squat for every “Moonlight”

    COP #3:

    • Mosey loop 3/4 the way around the football field and circle up 
    • Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
    • Flutters to the beat
    • WWII for every “Sittin” or “Sit”

    COP #4:

    • Mosey down Cary and turn left on Woodlawn, then Left on S Ashlawn and circle up where it meets Commonwealth
    • Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • Hand-release Merkins to the beat
    • Hop up for a Burpee Clap for every “I know” or “I wanna Know”

    COP #5:

    • Mosey back out Ashlawn, Left on Woodlawn down to Kingcrest Pkwy
    • (Q turns OFF Garmin GPS)
    • Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
    • APD’s to the beat
    • Kimchi Twist for every “Brandy”

    Mosey BTTF:

    • x100 LBC’s OYO
    • Merkin ROF

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • SHAKEDOWN took the PAX out in Prayer

    NMS:  Well that was fun! Great to be back at Mary after a too-long hiatus – YHC was half expecting a Bleeder takeover for Shark Week which has occurred with YHC’s prior years’ Summer tour efforts, but Handshake reassured it’s not shark week. Next only to the King of Mumble Chatter (Hardywood), the TYA/Saab duo comes in as a close second in hilarity – literally nonstop banter and TMI. Awesome to have Patches (down range from Lancaster PA) post for the second day in a row, and he brought an FNG! Upon introductions the FNG said “you can call me Sif” (abbreviation of his last name), which immediately launched TYA into the most amazing STD nicknaming imaginable. It appeared “Clem” (short for Chlamydia) was the top choice, but later with the FNG’s naming at COT it was shared his company sells acoustic ceiling tiles. So while he was nearly named NRC for “Noise Reduction Coefficient”, the nickname POROUS was chosen – welcome brother! In other news, the PAX enjoyed a lovely musical selection, chosen in particular for the high percentage of Respect PAX, and the singalong vibe was strong for all our COP’s. APD’s in the street to “Brandy you’re a fine girl” may have caused some civil unrest in the neighborhood (or a few blushing cougars peeping between window curtains). In the end, the PAX honored YHC crossing the 100-point mark in the Summer Tour with x100 LBC’s, and then also discovered their morning routine had spelled “F3” on YHC’s Garmin map (you can blame OC for the Garmin gift, but it’s such fun!). Thank you as always for permitting YHC the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY, 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 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
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • Gumbo – acquaintance with cancer starting treatment
    • Sippy surgery today

  • Conspiracy theories

    rolled up to a few hardcore regulars ready to beat back the humidity. Runners were off and we hit it.
    cot

    ssh, lbc, merkin, soldiers, helos and a bit of dojo dan

    thang

    we did numbers on doors with alternating upper, lower and midsection WO for a full body ground and pound. Singer split from the MOT hill run to meet up w campers. Ended with a a ROF and a Dora w merkins, squats and lbc.
    cop

    Numberama, namearama, Wilson took us out. Thanks gents for the opportunity to lead.

  • Fun with Sandy

    Four ice-cold gloom warriors posted to WDog but within just a few minutes there remained but a few puddles rapidly evaporating to join the 1000% humidity. Here’s how their true state of being was transformed:

    The THANG: 

    *The Q shoulders 60# “Sandy” and explains to the PAX she’ll be accompanying the workout today, to be shared around as needed by the PAX.

    WARMERAMA: 

    • Mosey to the Amphitheater and circle up at the bottom
    • Welcome & Disclaimer
    • Variable IC Reps broken up with movement activities up and down the steps

    COP #1: 

    • Mosey out to the Carillon Field
    • Lunge half way (Sandy passed around)
    • x100 Flutters (2-ct)
    • Bear Crawl to the end (Sandy got a ride on the Q’s back for this one – NOT easy)

    COP #2:

    • Mosey down Blanton Ave a little ways
    • x50 Monkey Humpers
    • Turn into the Vita trail area
    • TRIPLE CHECK
    • P1 – Merkins
    • P2 – WWII’s
    • TIMER – run Sandy about 40 yards and back to switch

    PLANKORAMA 

    • Near perfect review of the F3 Mission, Credo, and Core Principles 

    COP #3:

    • Mosey back around to Blanton and keep heading North
    • At Trafford Rd stop to do 100 Calf raises off the curb
    • Notified by HP running out of time
    • BTTF through Vita Park

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Enjoyed giving downranger PATCHES a little tour of the AO – he was duly impressed. YHC had something in mind for today that didn’t quite pan out, but thanks to the PAX for following along the rando route and reps covered. Hefting Sandy around for the duration of a bootcamp is no joke. Highly “recommend” ya’ll try bear crawling with a 60 pound sandbag balanced on your spine, your head and neck cranked up holding one end in place – its a lot of fun, I swear.  Looking forward to round two with Patches tomorrow at 45MoM. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 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
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • PATCHES requested prayer for friend KETCHUP having marital challenges
    • HITCH requested prayer for his mother coming to stay with their family soon
    • DTH has had a back pain issue recently

  • Conquering Mt Midlo

    4 SOJ gentlemen met for some miles this morning. Homegrown Half is fast approaching so time for some hill work. Warm up with a mosey down 60 to coalfield to woolridge. Meet at the bottom of Mt Midlo for the thang.

    75 seconds up the hill at 90% effort to find your turn around point. Run back down at regular pace. Then 5 more times to your turn around point. No break at the bottom. Keep the heart rate up.

    mosey around the pond and back around Woolridge to 60 and BTTF.

    We ran late so missed COT.

    NMM

    YHC was late this morning. Thankfully PAX had not left yet. Strong work today by all!