Category: Richmond, VA

  • Groaning Ridge

    8 HIM’s with an appreciation for cool temps and hard things assembled at Heartbreak for the annual DYH summer tour Q. No frisbees or cabers, just a classic ride on the pain train. Here’s what the aged vet witnessed as he stood saluting the shovel flag for the duration of the beatdown:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the track
    • MORNING CALL at the pullup bars (all PAX plank while individuals take turns to shout nickname & complete x5 Merkins until all PAX complete, and planking PAX complete incline merkins for every pullup done)
    • Mosey and circle up on the field
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Partner up for a FIELD KILODORA
    • While one partner runs to next corner and back, other partner completes reps, when reps for a given exercise completed, partners move to the next corner
    • x100 Merkins
    • x200 Lunges (single-count)
    • x300 LBC’s
    • x400 SSH’s

    COP #2:

    • Mosey over to Heartbreak Ridge
    • Let’s play TWENTY-ONE
    • Bottom x20 —> 1 Mountain Climbers
    • Top x1 —> 20 American Hammers (2-ct)
    • The Q got down to x8 Mtn Climbers before we called TIME

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Aaaahhhh yes, good old Heartbreak Ridge where once upon a time I did my VQ. Love these fellas. That said, it was disturbing to start the day with the sound of Senior Frog repeatedly grunting his own name – perhaps the Q might have better explained the Morning Call routine before we started? That’s OK, he made up for it by “complementing” the OPUS reps, which if you think about it, are really just super slow burpees. The KILO-Dora (1000 reps) didn’t disappoint and we covered a lot of distance and time completing it, really only leaving about 13 minutes for the 21’s. After hearing the chorus of groans that issued from the PAX upon learning of our final destination, the Q decided the AO might be better called “Groaning Ridge” …but it was a solid burn to end our time, and the PAX appreciated it, even though they hated it. The Summer Tour continues! SYITG another time soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • DRY JULY – join us, give something up, get stronger and healthier!
    • Book Club – 7pm tonight at Dunkin (Pump & Patterson)
    • Thur, July 4th Convergence, Forrest Hill Park – FIELD DAY (bring your families!)
    • Next Tue West End Lunch & SOJ 2nd F 

  • Rise up

    :Title: rise upPAX:

    Intro: 13 studs picked themselves up and made it to a brotherhood inspired workout also welcoming a new member is one of the best parts of F3 and we got to name one today. Thanks for allowing me to lead.

    WARMERAMA:- Mosey to the Tennis court. High kneesKaraokeButt kickers. –

    Welcome & F3 Disclaimer-

    SSH

    Merkins-

    ukranian soldiers-

    Don qs

    ISW

    V ups on my up

    Alternate leg v up

    WWII

    COP #1: Triple checkCalf raisesCindy curlsRunner to the end and back –

    COP #2: 11sWalking Lt Dan’sBurpees–Mosey

    COP #3: Dora runner across field and back100 merkins200 LBC300 Squats-

    BTTF:-COT:Counterama #NameramaAnnouncerama:Convergence July 4 7am at Forest Hill. Ruck henge Wednesdays. YHC took the PAX out in Prayer

    Naked Moleskin:.sometime the hardest thing seems to be just getting up. I’ve thought about how f3 makes me just a little less lazy. How the barrier to just pick up something your dropped when your you’re fit or work on a relationship is slightly smaller. You have the energy to do the small things and that adds up to being able to do the big things. My friend Maria was at church this Sunday after having her abdomen sliced open and her insides moved around in a seek and destroy mission for the cancer that is llaguing her body. She was able to do this because she was firA friend Andy Rice ambled into church this Sunday half leaning but by himself one step in front of the other. He did that because it was his habit. At F3 our mission through fitness faith and fellowship is the invigorate male community leadership. We exercise our 3Fs because it reduces the barriers when things get hard ..Surround yourself with people who have the same goals as you. rise together. ============

  • Running with a PYT

    When YHC started F3 it was a hard and fast rule you could post one downrange non-F3 sanctioned workout backblast on vacation, and this is said backblast. YHC found a PYT and the two went for a jaunt in the cool, rainy weather at Sandbridge. The PYT looked a lot like YHC’s M but seemed to be too chill for a lady who was on “vacation” in a 2-Bedroom Condo with husband, kids, and her parents. Anyways, we took off from The Sanctuary at False cape and ran south through Little Island City Park and down into the Back Bay National Wildlife Refuge but didn’t make it as far as False Cape State Park. Conversations were had about various topics. We also ran briefly with a guy from Midlo who lives in Tarrington and YHC mentioned F3 and took the opportunity to try EH him.

  • Double, Triple, Check your Imperial Walker! (had to be there)

    14 started their Independence week at the Alamo just to hear the confusion that goes on in my head as I took on an Alamo Q for the first time! I am not a runner but apparently like to Mosey…

    Warmarama: Side Straddle Hops, Imperial Walkers, Imperial Walkers (that looked like Ukranian Soldiers), Imperial Walkers (that looked like a Dead Man Hang), Finish with 10 Peter Parkers OYO.

    COP #1: Partner Up (Not a Triple Check): As Many as you can get until your partner gets back from the uphill climb; LBCs, Flutter Kicks, Toe Taps.

    COP #2: New Partner Up (Still not a Triple Check): From the Tunnel up the side slope; Carolina Dry Docks, Hello Dollies, Freddie Mercurys, Peter Parkers

    COP #3: Ladder in the Lot: 1 Bobby Hurley, 2 Merkins, 3 Peter Parkers, 4 Carolina Dry Docks, 5 Monkey Humpers, 6 Copperhead Squats, 7 Ukranian Soliders, 8 Side Straddle Hops

    COP #4: Take Back the Tennis Courts, 4 Corners Prostitute Style. 5 Merkins, 10 LBCs, 15 Side Straddle Hops, 20 Flutter Kicks

    COP #5: (Don’t go by Wilsons Watch) Yes, a Triple Check: American Hammers, LBCs, Time…

    NMS (Naked Mole Skin) @purple-rain: The Alamo is where I hit my first AO last June and it was my time to jump in and lead with this great group of guys. I had an FNG attend that questioned why “Faith” was at the end of F3. Well the Faith here is a belief in something outside of oneself and although I don’t know the reason why it is last in order, I know that the Fitness at the Alamo has brought me to Fellowship at the Alamo and I am encouraged by my brothers in the Faith to pray for each other and lean on each other no matter what we are going through and I appreciate what prayer and trust in each other can do in this community.

    Convergence at Stone House @ Forest Hill Park 7/4 at 7:00am!

  • Perfection at Dawn

    A group of six strong fine looking gents took advantage of the ideal temperatures and cooler morning to make themselves better at the start of a holiday week. According to the dogwalkers and neighborhood ring cameras, here is how things went down.

    Mosey to the bottom of Lindsey Ct for some conversation, introductions and disclaimers. After close inspection of the overflowing creek by our resident aquatic specialist we warmed up. Warmarama included SSH’s, Helis, Cherry Pickers, Jazzercise (with flare), DQ’s, Ukrainian Soldiers and Imperial Squat Walkers. Time for the action.

    Partner up for Love Hill w/ a twist. Timer runs to the top while partner bear crawls, then lunges, then broad jump burpees. 10 boyah merkins at every switch. Stupid idea. Rest at the top then continue mosey down Lindsey and West Drive Intersection.

    4 Corners Brocode Elevator: 10 merkins at the 1st corner (Lindsey & Westham); 10 merkins, 20 squats at the 2nd corner (Westham & Beechwood); 10 merkins, 20 squats, 30 LBC’s at 3rd corner (Beechwood & West); 10 merkins, 20 squats, 30 LBC’s, 40 monkey humpers at 4th Corner (West and Lindsey).

    Mosey up to West Drive Circle for a triple check. Runner does the loop, LBC’s and Dry docks were the call. Dry Docks were soon replaced with Lunges.

    Still time on the clock??? Mosey back to the wall for some quality Pigskin special. F3RVA resident Legend did not disappoint by bringing his signature routine. This rendition included peoples chair (milkers/Jack Lalines, etc.), Balls to the Wall (Hipslaps, Australian Mountain Climbers, Toe Taps) with 5 burpees at the end. YHC quickly took back the Q after that routine.

    Quick Dead Man Hang until Time. Numbers, Names, Announcements, Prayers. YHC took us out

    Naked Moleskin: Smaller group was expected with the upcoming holiday week but conditions could not have been better this morning. AOL is traveling from outside Columbus and looking for any excuse to get away from the inlaws. He is a runner so he might crash a future AO in the next day or so. Good mumble chatter throughout the beatdown including vacation plans, statewide driving bans and the exciting world of parking lot designs. Appreciate Pigskin for leading his traditional wall routine. YHC had thought about Mankillers but listened to reason for the better. Thank you fellas from coming out and safe travel over the holidays.

  • Coldest water fountain

    3 walkers and 2 runners got a hot start to the morning in Midlo. Boberry and YHC found the Salisbury water fountain cold as usual about halfway through the 7 mile jaunt. According to Aisle 5’s step counter, the walkers logged 3.5ish miles. Typically, the 2nd F was just as good as the 1st.

  • Tenders n Sauce

    YHC didn’t have the bandwidth for a FULL homecooked meal. But baked some garlic bread, scooped pasta salad and banana pudding from Kroger, then the star of the meal – ZAXBY TENDERS (with enough sauce to drown them). I’ve never ordered 40 tenders from Zaxby’s – but I think YHC cleaned em out! Sharon and the group at Daily Planet were awesome. Hung out with the group for a little while – who were all super thankful and they absolutely brightened my day. What a great opportunity to serve. Props to @oyster for keeping this great outreach program moving.

    2 Cor 1:3 “Thanks be to god, the father of compassion and god of comfort, who comforts us in our troubles so that we may comfort others with the comfort we ourselves we receive from God”.

    -State Farm

  • Should’ve Known

    With Oyster vacating and Hitchhiker a week removed from baby 3, YHC should’ve known pickleball was a long shot.  No lessons were learned from Bulkhead’s solo outing a week ago.  YHC did a workout deemed too hard for Iron Pax.  Trust me on that one.

  • River run duo

    Good lord. Running with Doozy is tough, but that’s what makes it great. Put in 5.66 miles today at 8:45/min pace (5 min of OT).

    This was the route I cooked up on the fly: https://onthegomap.com/s/liej8iug

    Praise for Doozy’s 2.0 starting a career in Charleston, SC. Prayers for all our friends and family celebrating the birthday of America this week (don’t blow off your hand or drive drunk please).

  • I’m a Ziti. Get it?

    Homemade baked ziti was the main course this Saturday at the Daily Planet. Homemade by my wife Laura which means it is really good. We also brought Caesar salad, bread and a peach pie from Kroger. We were not able to stay but were glad to do anything we could to help.