Category: Richmond, VA

  • DR at The Galaxy, Marietta, GA

    YHC is DR in Marietta because DOD/DOG (Dear Ol’ Dad/Dear Ol’ Grandad) is in the hospital after a bad fall. Prayers welcome!

    Being with the PAX this morning was a needed boost. Wideright spoke fondly of ZZQ in Richmond and wishes he could convince his M that it is on the way to Ohio.

    Not hard to remember the beatdown today: Long Slow 11s: 11s with chest press and tricep extensions at opposite ends of a long parking lot with a coupon. In between, travel Cusak-style (rifle carry). That was all we had time for – brutal!

  • 2024 HR Derby – errr – Burpee Derby

    22 men showed up at Huguenot Little League to show their best Ohtani and Judge impersonations – only 6 men were successful in hitting the ball out of the park, and only 1 man (Orange Crush) left the yard twice. Congrats to OC on winning the 2024 HR Derby and congrats to the PAX for doing well over 100 Burpees, among other exercises. Maybe next year, Outs will equal APDs?

    We assembled in right field for some COP and light calisthenics and warm-up, and also to collect names for the batting order. Directions were given – 3 Swings, anything other than a HR is an Out, each Out = 3 Burpees for the fielders and a lap for the batter, each HR deletes a lap for the batter and allows the batter to choose a substitute exercise for the fielders. Then it was time for the main event.

    A lot of 3-out = 9 burpee performances, unfortunately, but I guess it makes us stronger. And, resulted in the end of the batting order barely being able to swing. Crabgrass, Rudy, 3 Doors Down, McRib and Meatball each launched 1 HR. OC launched 2. Those guys graced us with merkins and squats instead of Burpees.

    We cleaned up, dusted off, and returned to the Flag for COT, numbers, names, announcements and prayers. YHC took us out with thanks for the ability to be kids again this morning.

    Only 1 announcement – James River Float – August 11 – see slack for details

    No More Gumbo For You

  • Iron Patriots – Decaf version

    YHC and Big Rig took the new “iron patriot” bands for a spin to aid in our muscle up training. Big Rig looked like a baby bird getting eaten by a python trying to get his feet into the bands! If that wasn’t enough he’s half way through Dry July with no caffeine, respect! (typing this while drinking my iced coffee) 😉 After we got untangled – the work began – and we’re getting closer! Great morning getting the extra credit in with ma dude Big Rig.

    • Warm-up Arm Circles, Hollow Rocks
    • Muscle Up – Band Assist – 4 sets of 2 each
    • Super Set – Pullups and Dips
      • 3 pullups
      • 10 dips
      • 4 sets
    • Superset – Assisted Chest 2 Bar Pullups and Straight Bar Dips
      • 5 dips + 7 Pullups
      • Ladder down to 5 dips and 4 pullups
      • Finisher – Iso metric band hold from top and release down

    Great morning beef – rolled right through the humidity into a killer Big Rig Coupon crew! LFGO!

    -State Farm

  • What is the resting heart rate of a hibernating bear?

    5 iron warriors converged at the Old Hundred to tackle the latest madness from the DTH experimenticon. Here’s how the PAX collectively shed about 15 pounds in sweat weight:

    The THANG:

    WARMERAMA: 

    • Mosey lap around the lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    ROUND 1

    1 – 60lb Sandbag Shoulder Squat

    2 – 30lb KB plank Pull Through

    3 – 30lb KB Sit-N-Press

    4 – 50lb KB Around The World (Slingshot)

    TIMER – carry 30lb KB via single-arm overhead x30 yards, switching arms for return

    PAX Run around the parking lot

    ROUND 2

    • Same exercises, but doubled the Timer distance to 60 yards

    PAX Run around the bus lot

    ROUND 3

    1 – 60lb Sandbag-Hug Side Lunges

    2 – 30lb KB Tricept Curls

    3 – 30lb KB Hammers

    4 – 50lb KB Sumo Squats

    TIMER – 30lb KB via goblet lunge, x20 yards and back

    PAX Run around the parking lot

    ROUND 4

    1 – OYO Variety with extra weights

    2 – 30lb KB Windmills (alternating)

    3 – 30lb KB Single Arm Rows (alternating)

    4 – 30lb KB Swings

    TIMER – shoulder carry sandbag x60 yards and back

    MOSEY TO VEHICLES TO HYDRATE

    ROUND 5

    1 – OYO Variety with extra weights

    2 – 30lb Single Leg Deadlift (alternating)

    3 – KB Curls (15lb ea hand, or 30lb both hands)

    4 – 30lb KB Halos

    TIMER – high chest carry sandbag and lunge backwards x10 yards and back

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Holy smokefest batman! …it is QUITE clear YHC is out of Kettlebell Shape!  Thanks to the PAX for permitting me the opportunity to lead and for the accountability to push it hard. YHC is thinking Bon Air could use a Kettlebell AO. Our BB title comes from the question raised after Purple Rain shared he awoke this morning with a resting HR in the 30’s. Impressive? Worrying? Well, he is indeed a hairy man but he hasn’t yet reached hibernating bear level, which Siri tells us they have a HR of about 8bpm. Keep pushing fellas! The limits of your ability are where you set them. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TONIGHT – SOJ 2nd F at Snuff’s pool
    • Thur AM – 0430 Launch to Clown Car down to Amelia Courthouse (DTH Q)
    • Fri – RAMM Amateur Bike Ride
    • 7/13 – Poolboy VQ at The Iron Bridge
    • 7/14 – OTB Swimming Pool Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/28 – New AO at Mosely Elem
    • 9/28 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • What do you call a Snowman in July?

    13 super excited men wanting to hear more about the Pickleball Tournament on 8/17/24. There was also a run with a bit of Humidity. Let’s Go!!!

    The Thang:
    Go through the Bat Cave, past the Starbucks, over the bridge, Turn right on Riverside Drive. Keep going until 5:53am. Then run it Back.

    Namerama:Numberama
    Announcements: See Slack
    YHC: Took us out!

    NMS: Thank you for letting me run my most favorite route. It’s no Grove Ave but nothing beats the view of the river. Have a great day boys!

    Oyster

  • Quadzillaz

    Without a name on the Q sheet, time for the Site Q to step up.

    Here’s what transpired:

    Mosey to front of school

    COP (IC)

    • Ukranian Soldiers
    • Arm Circles
    • Overhead Claps
    • Copperhead Squats
    • HRMs
    • Freddie Mercurys
    • APDs
    • SSHs

    Mosey to parking lot hill

    Bernorama Dora

    • P1 – Bernie up the hill and run back (each round add a Bern, max at 5)
    • P2 – Merkins x 100 (any style), Jump Squats x 200, Flutter Kicks x 300 (2ct)

    Mosey behind TES

    Triple Check

    • P1 – Run across field and perform Pullups x 5
    • P2 – WWIIS with feet on bench
    • P3 – Dirty Hookups on wall

    Mosey to Handrails

    • Jerkins 3 sets x 8 reps

    Mosey to Cafeteria

    Conveyor Belt

    • R1 – While everyone does People’s Chair each PAX in succession does 5 Burpees
    • R2 – Repeato with BTTW and 2 Burpees

    Mosey to Horseshoe Infield

    Rings of Fire

    • Standard (Merkins)
    • Bearcrawl around perimeter (Planks)
    • Abs (6 inches)

    Lap around Horseshoe for time

    Numberama, Nameorama, COT

    MOLESKIN

    Senor Frog, Whitesnake, and 1-800 will riot if YHC calls any further Bernies this month.  Never skip leg day I say.  Fun to lead on the fly sometimes, give it a go if you have not before, of course that’s standard procedure for many a Q.  YHC is looking forward to the next Whitesnake movie quadrilogy of workouts.  Police Academy?  Fast and Furious?  Saw?

    ANNOUNCEMENTS

    2nd F Westhoe lunch tomorrow – Firehouse Subs

    Prayers for Whitesnake’s FIL

  • Tell me more about double hits

    6 slicing and dicing beasts took over the courts at Batteau on this beautiful Monday morning!! Let’s Go!!!

    Warmarama: Just get it over the net.

    The Thang:
    Several games were played. Some doubles and singles.

    Big News: Pickleball Tournament will be August 17th.
    Sign up: 2nd F3RVA Pickleball Tournament Participation Sheet – Google Sheets


  • Florida is a different kind of 70 and Sunny

    63 HIM showed up for the 7th Annual Patriot Games.

    Warmarama: drink some water

    The Thang:
    1776 Yard Run (1.01Mile)
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs (They do these on 1 leg)
    100 Pullups
    100 Squats
    100 Mountain Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Leg Scissors (Flutter Kicks is a better term)
    100 Step ups
    100 American Hammers
    100 Shoulder Touches
    100 High Knees
    100 SSH

    100 Yard Bear Crawl
    76 Burpees

    NMS: It was great to be down in Fla and attend my 1st Down Range CSAUP. This was Completely Stupid and Utterly Pointless. 63 HIMS showing up knowing what they were getting into… Awesome!! and 2 FNG’s.

    1.5 hours to complete. There was an option to split with a partner, YHC did not see anyone split, everyone was all in. It was a great motivator.

    Oyster

  • Swamp gas and sweat fest at Alamo (Heist 2 year Q).

    Today’s workout was a real gasser, probably needed after all the junk food and beer consumed over the extended July 4th celebration. The workout details will follow, but first, a big thank you to all the High Impact Men (HIMs) among us. Many individuals come to mind, but you know who you are, so I won’t mention names. Seeing you grind both in and out of the gloom gives the Pax that extra boost to be better individuals, husbands, and fathers. I know I am a better man today than I was two years ago, thanks to the leaders we have within the Pax.

    Nothing brings me more joy than helping to grow and introduce more guys to F3. To quote Rosie, “F3 is ours to give away.” The joy is even greater when men you invite stick with it and transform themselves (see Purple Rain and Futon). The magic happens when these guys bring other new guys (Futon/Walkie Talkie –> Yeehaw –> Crabgrass) or (Purple Rain –> Fergie).

    To wrap this up, a few lessons learned/takeaways through two years of F3.

    1. You get out what you put into it, but this requires digging deep and pushing yourself beyond your comfort zone. A perfect example was the Richmond Grow Ruck (GTE #47). When this was first proposed, I had zero desire to participate because it sounded terrible—the idea of walking around all night with guys yelling at you didn’t sound fun. Back in late 2023, during an MOT run, I mentioned to Rosie that this didn’t seem appealing to me. Rosie listened and offered some solid advice: “These types of challenges are not about you but about pushing through with the Pax, which makes the Pax stronger.” Watching guys push through discomfort and step up to lead during GTE #47 exemplified this.
    2. Leadership is not just about Q’ing a bootcamp. Some guys don’t want to lead a workout for various reasons: general lack of confidence, concern about their fitness level, or simply not wanting to write a backblast. I understand these reasons and could challenge any of them (have you seen a Hermey or POG backblast?). If Q’ing is not your thing, that’s fine, but find another way to lead. It could be stepping up when a Breaking Bread spot is open, hanging back with the six, or even kicking off an amazing fundraising event for children’s cancer. Over the last two years, I have seen some really amazing leadership outside of Q’ing (new AOs, 2nd F events, etc.). Keep it up.
    3. Get to know the new guy, and if you are the new guy, get to know the OGs. Remember, the draw to F3 is the fitness. New guys come out because they may want a challenge, want to get back in shape, or maybe just want a bottle of Weller Reserve. The 2nd F (Fellowship) is what keeps them there. This doesn’t have to be anything more than a solid conversation on an MOT run or some solid mumble chatter at First Watch. Maybe even step it up with a cup of “volunteer coffee” at Great Harvest or a slightly better one at Libby Market, coupled with a funny joke or deeper topics like politics (ekk) or the challenges of raising a family. Step it up again with a post-workout breakfast with your buddies. These are my favorite moments, but this 2nd F stuff doesn’t happen unless we engage with each other. Like point #1, this is enhanced by traveling outside your normal stomping grounds (traveling across the James). Trust me on this.

    Ok – back to the workout.

    Watch hit 5:29 a.m….waiting on my FNG to show up…car coming…mosey to car…nope just Tzatziki. We pick him up and slow mosey to the intersection of Port Savage/Endstone trail. Warmorama designed to honor the guys at my first boot camp two years ago led by Nancy Lopez.

    SSH (because you always start this way)
    Nancy Lopez – Jazzercize
    Body Karate – Dong Quijotes (been awhile man)
    Boberry – Collared pickers
    Rosetta – Reach up, left, right (snickers about where was he)
    Merkins (just because)
    McGruff – Downward Dog/Updog.

    Start the workout with a punch in the mouth by moseying to the bottom of endstone for Jacob’s ladder. 5 dollies at bottom of hill each time. Ran up hill 7x, with ascending merkins (up to 7). I got to chase a dueling State Farm and Wildcat, who literally SPRINTED up the hill the first round.

    Sweat pouring. 20 second OC countdown. Triple Check the other way up endstone trail. Runner goes three mailboxes deep and does 2 burpees. Other guys do jump squats (or regular squats) and LBCs/WWIIs.

    Mosey walk back towards the flag. Enter the thunder dome (tennis courts) for four corners (prostutute style). 10 Merkins/20 SSH/30 Monkey Humpers/40 squats.

    Ice cold water served to the Pax.

    Numbers/Names.

    Speech:

    Doing this is tough, but it  nothing worth doing in life is easy. Ask any top athlete or business leader. I think back to overcoming challenges in my personal life, career, and even relationships. We all face these types of challenges…some more than others. But in the end pushing through is worth it. 

    Out here – we prove something each morning. We prove we can drag our asses out of bed when  not many other men do, put in work, and do it all over again. We do it because stuff like this hardens us and sets us up for the challenges ahead. After all, to quote Mr Hardywood: Transformation does not happen in the comfortable middle, it only takes place at the hard edges. 

    So – I thank each and every one of you for pushing me and making me stronger. I hope I am doing the same for you. 

    Wildcat took us out in prayers.

    Special shoutout to Fudd, StateFarm and OC for making the trip!

  • Now that’s a hill

    1 intrepid travelers from various parts of RVA and 1 DR PAX from Houston met at 5:30 for this weeks River Run. YHC wanted to stay true to the name of the AO and to hit Twin Team so the route was a down and up that hit both. Miles ranged from 4-5 miles with modifications. Can neither the confirm nor deny the accuracy of public footpaths and parks used in the making of this route. Great to see everyone this morning. Nice run in the swampy conditions. HR derby at NoToll tomorrow. Meet at Robious baseball field.