Category: Richmond, VA

  • 1776 – Hampton Roads beatdown

    16 men gathered for the 4th of July in Chesapeake City Park a Piglet beatdown.

    A quick COP/Warmarama and the festivities commenced. Get in groups of 3 (with one group of 4) and complete the necessary exercises:

    R1 – 200 Merkins

    R2 – 200 Block Curls

    R3 Block Shoulder Press

    R4 Run 1/4 mile to the Skate Park and complete 200 Flutter Kicks 4-Count (Upchuck-style) and run 1/4 mile back

    R5 200 Squats

    R6 Run 1/4 mile to the stage and complete 200 WWII’s and run 1/4 mile back

    R7 200 Jump Ropes

    R8 run 300 yards over to the Basketball court and complete 200 Dips and run 300 yards back

    R9 run 1/4 mile to the playground and do 100 Pull Ups and run 1/4 mile back

    R10 complete 76 Burpess.

    COT – Prayers for Free Fall for going into his 8th round of IVF with his M. Prayers for another Pax member who wasn’t there about Cancer treatments. Thanks we were given to some of the Pax members who have recently had good news/outcomes from prayer concerns.

    NMS – YHC doesn’t travel much, and when YHC does its rarely to a place with F3. This was my second time posting in Hampton Roads and I’ve enjoyed both beatdowns. The 1776 is tough, thankfully we completed it in groups or else we’d likely still be doing it…

  • 100% Suck

    Against better judgement, YHC brought back a route from a few months ago that was pretty awful even in cool temps.  Here’s where:

    The Route

    • R on Pump
    • R on Ridgefield
    • R on Raintree
    • R on Cherrywood
    • L on Cedarbluff
    • L on Waltham
    • Bear R to stay on Waltham
    • Continue on Clearwood
    • L on Gayton
    • L on Gayton again
    • R on Raintree
    • L on Maremont or Falconbridge/Hickoryridge and back to the Shovel Flag

    Numberama, Nameorama, COT

    MOLESKIN

    That route in 100% humidity 100% sucks.  That is all.  Next time Gypsy can have it.

    ANNOUNCEMENTS

    • Prayers for Lab Rat’s daughter’s boyfriend
    • Westhoe lunch on Tuesday

  • Perpetual Improvement

    Eight runners and an unknown number of bikers got an early start to a hot day. East bound and down is how we went.

    Phonics took us out.

    Announcement: Next Friday (7/12), we will have the annual amateur RAMM gears. Dust off those banana seats, add the tassels to the handlebars, and get your baseball cards in the spokes! All types of bikes. All types of people. All types of fun!

  • Today in History July 5th

    • 1996 World’s first live cloned mammal is born Dolly the Sheep, a domestic sheep was cloned using cells from an adult sheep by a team led by Ian Wilmut, Keith Campbell at the Roslin Institute. While her birth was considered to be a success for cloning science, she did not live very long – scientists had predicted that she would live for about 12 years, but she died just a few months short of her 7th birthday.
    • 1995 Armenian Constitution is adopted. A nation-wide referendum led to the approval and adoption of Armenia’s constitution. The country had gained its independence after the dissolution of the Soviet Union in 1991. 
    • 1975 Cape Verde gains independence from Portugal. The Island country had come under Portuguese colonial control in the late 15th century. 
    • 1973 Coup in Rwanda; Then Army Chief of Staff, Juvénal Habyarimana, staged a coup and overthrew the President, Grégoire Kayibanda. Habyarimana then held the post of president for 20 years.
    • 1811 Venezuela declares independence from Spain. Under the leadership of Francisco de Miranda, Venezuela declared its independence from Spain. This started the Venezuelan War of Independence. The country gained independence 10 years later in 1821.

    One Man showed up this morning for a time of prayer and self reflection.

    We started with some, Last Call Approved, Broga stretching.

    Fast paced Mosey to the river & trails with continuous prayer, arm circles, squats and LBC’s along the way.

    Faster paced Mosey back to the Flag to make an hour long run.

    70* and Sunny with lots of Mumble Chatter.

    IMG_2644Download

  • La Plage du Exercise

    Three animaux dangereux launched at The Clinic in the wee hours of the mountain morning, lakeside. Conditions were sunny and 70. According to the fisherman ALREADY out at water’s edge, the following might have happened:

    Mosey from 201 Rue Noblemaire to La Plage de Talloires. Circle up. Explain F3 to the FNG.

    COP:

    SSHs x50.
    Dead Man Hang, moving into a little Broga.
    Hand Release Merkins x15.
    WWIIs x10.
    Flutter Kicks x20 (4 count).
    Imperial Walkers x10.
    Hillbillies x10.

    Mosey to the Water’s Edge for Touch a Tree. Said exercise was explained. One time. No questions. Perfectly executed*.

    Round of 4: HRMs, Flutter Kicks.
    Round of 6: WWIIs, Monkey humpers
    Round of 8: Carolina Dry Docks, Jack Webb

    * Jackie touched every 3rd tree. YHC assumes the distances between trees were not sufficient, so touching every 3rd tree extended each round. Push yourself, don’t hurt yourself.

    Mosey to the dock. Line up for curb crawls. 1 merkin after the first round, then 2, and so forth up to 5, then back down to 1.

    Mosey to the small grass field for Elevens. Merkins and WWIIs.

    COT: Numbers, names, and YHC took us out.

    Close out with a jump in the lake to cool off.

    NMS: Spider Runners will remember Jackie who joined us during an UpChuck Q up and down the UR hills some time ago. She’s a stud, to say the least (Wisconsin state champ and headed to run D3 cross-country at Smith College in the fall). She convinced her twin brother, Bobby, to join us. Bobby played high school football for one of the worst programs in the country (0-40 something?) as a kicker (not much work to be done). He’s a committed political activist with a decidedly left wing lean. The PAX considered “Milton Friedman” before ultimately settling on Super Duper Mansplaining, suggested by Jackie, and hereafter authorized to be abbreviated to Mansplaining. Like a man, he owned it. Good dude.

    Welcome to our FNG, Mansplaining.

    ** Note that the DNQ refers to “Does Not Qualify” as YHC has done his one Down Range post on this vacation.

  • Maximum Capacity

    If you were in Richmond, you were on the river – including the two of us. We paddled up to the bridge and enjoyed exploration of the other side on the way down river.

    This will be a weekly thing. Thursdays at 6pm for those interested.

  • A Little Short

    Nine runners of different paces and distances explored new and familiar territory around UR. TYA took us out with a reminder about perspective and happiness.

  • F3RVA FREEDOM FIELD DAY

    The HIM’s from every corner of F3RVA came out in FORCE (73 TOTAL!) to celebrate Independence Day with their brothers. Flatline brought an FNG and a solid band of 2.0’s were also in attendance. For today’s WOD the PAX enjoyed Field Day Games instead of burpees. Here’s how these heroes bled Red White Blue and Black for their teams:

    The THANG: 

    WARMERAMA: 

    • Mosey run around the field and return to circle up at the Stone House
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    FORM TEAMS:

    • Count off 1-2-3-4 around the circle
    • x4 Teams gather and have a few minutes to identify their oldest PAX who will be team   captain and come up with a team name
    • Teams also given team colors (strips of cut DTH t-shirts) to wear as headbands
    • Team 1 – “Wrongway RED”
    • Team 2 – “WHITE Castle”
    • Team 3 – “BLUE Crabs”
    • Team 4 – “BLACK Attack”

    EVENT #1 – CRAB SOCCER TOURNAMENT

    • Team 1 vs Team 2, Team 3 vs Team 4
    • 5 Minute Games
    • Winners play winners for 1st and 2nd place
    • Losers play losers for 3rd and 4th place
    • 1st Place = 3 points 
    • 2nd Place = 2 points
    • 3rd Place = 1 point
    • 4th Place = Zero
    • BLACK ATTACK FOR THE W!

    EVENT #2 – TUG OF WAR

    • Same team play and scoring as above
    • WHITE CASTLE FOR THE W!

    EVENT #3 – BEAR CRAWL RELAY RACE

    • Teams line up behind their respective cones
    • Bear crawl 30 yards, around your shovel flag, and back 30 yards to your team to trigger the next team member
    • BLUE CRABS FOR THE W!

    EVENT #4 – WATER BALOON TOSS

    • Partner up with a team mate
    • All PAX line up in two facing lines, a couple yards apart
    • Toss water ballon to partner – if it doesn’t break, progress to next round
    • Remaining teams take a pace backwards and throw again
    • Repeato, increasing distance between throws, until the final four pairs compete for placings
    • WRONGWAY RED FOR THE W!

    ***FINAL SCORES***

    • 1st Place – WHITE CASTLE
    • 2nd Place – BLACK ATTACK
    • 3rd Place – WRONGWAY RED
    • 4th Place – BLUE CRABS
    • (***Interesting to note that while each team won one of the four events, it was their placing in 2nd or 3rd for other events which produced the final results)

    REWARDS & PENALTIES:

    • 1st Place – Victory Lap around Stone House
    • 2nd Place – x25 Squats
    • 3rd Place – x50 Monkey Humpers
    • 4th Place – x10 Pencil Rolls

    FINAL COP = DORA OF THE HILLS

    • Mosey over to the grassy hills/valley and partner up for a classic Dora
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s (cut short for time call)

    Mosey BTTF for COT:

    • Counterama # 73 !!!
    • Namerama
    • YHC took the PAX out in Prayer
    • AWESOME 2nd F Hang Time with a variety of drinks, cookies, cakes and watermelon! 

    T-CLAPS & THANK YOU’s

    • WARBY coming through with a second set of goals! (And a drinks cooler!)
    • RODEO CLOWN with delicious watermelon!
    • PIEROGI, PIGSKIN, PINTO, FLORENCE and HUTTON with cooler of waters and Gatorades
    • HOUSE PARTY & MEATBALL with yummy cookies/cakes
    • POSH with some fireworks! 
    • And my dear M Rachel for keeping score!

    !!! HAPPY BIRTHDAY CHAPLAIN !!!

    NMS:  As always brothers, it is one of my deepest honors to be a part of this fine organization and have the opportunity to lead. We truly embody FREEDOM – for ourselves, our brotherhood, our communities, our country, and in our faith. Loved seeing so many PAX from all over RVA, and welcome NIGHTSTAND (Hayden Mulchin) – so nicknamed as he spends a lot of time as a caretaker for his elderly veteran grandfather. Looking back it was cool to see that each team won an event! Great effort everyone!!! Brothers, what we have in F3, truly EVERY man needs in his life, whether he knows it now or not. Be FEARLESS in your invitation to join you in F3, and together we will reach every community in RVA. Happy Independence Day brothers! Yours AYE! ~DTH

  • Liberty Bells

    4 Davillians enjoy a cooler July 4th Eve morning in Mechanicsville for some KB time.

    Unfortunately Mr Holland started to feel bad and had to leave early but according the the other 3, this how it went down.

    COP (ALL IC): Helicopters, DQ, SSH, Imperial Walkers, HRM’s, LBC’s, Arm Circles

    THANG

    Triple Check #1 – Demon Crushers, Swings, Ruck Sack the parking lot

    Four Corners: 50 Goblet Squats, 50 Rows, 50 Merkins, 50 Sit-up + Press

    Triple Check #2 – Cleans, Overhead Press, KB Merkins (10 ct)

    Boat/Canoes and Grown Man Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    Good to return to MannDate and well wish to Mr Holland on feeling better

    SPIT ON THAT!!

  • Real Feels of +everything

    90 in the Shade for our Warmarama at the Crossing tonight with 5 renegades looking for a beat down from Chaplain and Meatball splitting the Q.

    Mosey to the Portico: SSH, Copperhead Squats, Helicopters, Dead Man Hang, Plank Streches, Merkins,

    COP #1: Bernie Sanders into Karaokes up and back from the South Corner into 3 Sets of 10LBCs >or + 2 Burpees.

    COP #2: Indigenous Peoples Murder Gorilla with American Hammers up the Grassy Hill!

    COP #3: “Compounding Pentagon”; 10 LBCs then 10 LBC +10 Hand Release Merkins, then 10+10+10 Bobby Hurleys, 10+10+10+10 SSH, 10+10+10+10+10 Merkins. Reverso with 10 of the called exercise at each of the Pentagon Points.

    COP #4: Leg Buster Square Circuit: Lt. Dan’s, Crawl Bear, Flying Monkey Humpers, Fwd Straddle Hops.

    COP #5: Incline/Decline; Merkins, Carolina Dry Docks, LBCs, Squats to time.

    Announcements of Convergence 7/4 @ Forest Hill Park and a VQ from @woodsman in 2 weeks. YHC ended the evening with a dip in the “James” to cool off!