Category: Richmond, VA

  • megs-n-reps

    An abundance of cleats showed up the The Forge for a little futbol fun. The highlights will be aired on Homes.com to promo the local community…

    The THANG: 

    WARMERAMA: 

    • Mosey to the school front and circle up
    • Welcome & Disclaimer
    • A smattering of Variable IC Reps to get the muscles warm top to bottom
    • Mosey down to the soccer field between school to find a soccer field with mini kid goals already set up
    • Variable movements/runs across field and back 

    4v4 SHORT SIDE SOCCER:

    • 3 merkins for ALL PAX whenever the ball went out (total of 30x out = x90 merkins)
    • x20 reps for ALL PAX for any goals – completed x20 WWII’s, x20 Sumo Squats, x20 SSH IC, x20 Groiners, and x20 Flutters IC (…and there was one more I can’t recall)

    HIGHLIGHTS:

    • SNIP showed up to make it 4v4
    • BELAY is the WALL – unstoppable defense
    • BANKSY has some mad ball skills, and megged DTH at least once
    • SCRAM was sneaky good at finding open space (also kudos on no injuries!)
    • L WOODS take a ball to the face to stop a goal… granted he laid down in front of the goal… COMMITMENT! 
    • DTH megged DEALER…twice 
    • DEALER takes lots of shots on goal, but couldn’t hit the broad side of a burning barn with a heat-seeking missile
    • HOUSE PARTY got the winning goal

    Mosey BTTF for COT:

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

    NMS:  Holy sweatfest batman! That was an awesome workout! Love these men and the fun we have together. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • July 4th Convergence, Field Day at Forrest Hill Park, 7-8am, M’s & 2.0’s welcome!

    Prayer Requests:

    • Scram shared about his Mother’s passing, celebrating her Heaven Homecoming
  • Fake it till you make it.

    Fake it till you make it.

    Sometimes it IS your first rodeo.

    5 hearty HIMs conquered the darkness with Ruck Star style. YHC (Rodeo Clown) faked it with confidence (only 2 wrong turns) for my Virgin Q as we kept up a brisk pace at nearly 2.5 miles of steamy hills and swampy bottoms. With the PAX begging for more, we returned to the flag with enough time to squeeze in two sets of Merkins – of course we were wearing our rucks. YHC needed the extra practice (learning how to count) as I worked out the kinks with my first Q. Thanks were given in COT for our fellowship and how the PAX supported a brother in his successful quest for employment. Tasty food and beverages at Einstein’s were enjoyed by all. We washed things down with our ever-savory (and sometimes spicy) conversation.  High 5’s were exchanged as we headed out to conquer the day!

  • sneaky pete with the VQ

    rolled up some men ready to hit it hard. Q snuck in a VQ under the radar and only had to entertain a few boot campers. Runners took off.

    COP mosey to a parking lot tracer up and back, ssh, merkins, helos with no cadence and we were off to the door WO

    THANG

    number on the door dictated exercise. Went like this – burpees, merkins, squats, LBC, CDD, WW2, and so on. Picked up a FNG 1/2 way. We Finished in record time. Moved on to a dora with merkins, squats, lbc. Finished with a long mosey across the lot and back to the flag. The FNG (who is in his 70’s mind you) took off like lightening leaving PAX in the dust. Q knew immediately his name was to be Rabbit. Hermey attempted to catch the rabbit but looked like a turtle. Mary was performed per usual until time.

    COT

    Numberama, namearama, welcome to Rabbit, announmt, prayer request, big Herm took us out.

    Deuces.

  • Just plain stupid run – part 4

    This run sucks.

    5.49 miles just under 8:20 minute pace. Boberry, Tobit and Doozy pushing the pace (getting closer to 8:10 min/mile).

    Draper and Ryan (coworker from NY) later named “Pitstop” were putting in strong work too.

    Hill by the train tracks smoked me again, but I was able to keep pushing along and arrive back to flag 30 seconds before COT (roughly 8:20 min/mile pace).

    Thanks to all the guys pushing it today and helping to make me stronger.

    If you are looking for a challenging run, join us next time.

  • Hammys and Calves

    Tres Gringos decided to leave the air conditioned comforts of home to stretch and moan prior to the real Oyster sweatfest. Requests were passed down for concentration on hamstrings and calves. These areas were hit along with glutes, shoulders and back. Shavasana was enjoyed but ridiculed for length. Sorry gents but sleep happens at work. Great work today fellas. Thank you for coming out early.

  • 70 and Sunny!! Let’s Go!!!

    12 big dogs woke up a little earlier than yesterday, ready to attack the day. Let’s Goooo!!!

    Warmarama: Slow mosey to the back of the church parking lot, Helicopters, DQ, Helicopters, Arm Circles, Imperial Squat Walkers, Jazzercize, Cherry Pickers, Merkins, Hand Release Merkins, Pencil Roll, Alabama Prom Dates, Inverted Scorpions, LBC, Flutter Kicks, 6Inches

    The Thang:
    Triple Check1
    Squats, Merkins, Run x 3

    Triple Check2
    Squats, Hand Release Merkins, Bernie x3

    Love Hill1
    Bear Crawl, Lunges, Broad Jump Burpees, Runner to the top and back (Switch, Repeat)

    LoveHill2
    Broad Jump Burpees, Broad Jump Burpees, Broad Jump Burpees, Runner to the bottom and back (Switch, Repeat)

    BTTF
    4 Minutes of Mary (Sorry Splinter)
    Numberama: Namerama
    YHC took us out.

    NMS: Yesterday at Hoedown our friend Cal Worthington (downrange) requested a good AO with a bit of mumblechatter. As luck would have it, First Watch would be close by. No other AO can match the mumblechatter and overshare that one would find at the 5am First Watch AO. Well done boys, you did not disappoint. Did anyone ask Cal what he does for a living or how he got his name? Coffateria always great.

    Other news:
    Last Call is having a really really great week.
    Kubota promises to post more.
    Ronnie’s opening argument was on point!
    Splinter will do his Mary exercise tomorrow at 45MOM
    Cal will tell anyone who wants to know about his F3 name, just ask and ask again
    Strong opinions about VQs and Rucking…..

    See you in the Gloom
    Oyster




  • The Lovers of Five

    The Lovers of Five

    We had five this morning. Reminds me of a classic Sesame Street skit from the 70s.

    “Gimme Five” was performed on Sesame Street in 1979. The singing group “The Lovers of Five” (consisting of Gordon, Bob, David, and Luis) sang of their admiration for the number 5 on a stage adorned with numbers. The song is a parody of “Float On” by the Floaters. I will post a clip on the Slack stream.

    The four regulars welcomed our guest Pitmaster from Charlottesville F3 and we danced and sang just like the Lovers of Five. Our dance numbers included WW2s, HRM and Squats and 3.5 miles of running.

    Give me 1,2,3,4 but if you love me more, give me 5.

  • Swung

    8 model HIMs posted to the old hundred for some KB action. Great to see everyone! I was concerned Wildcat had gotten the best of our local PAX yesterday but later reprimanded myself for such thoughts; F3 men ALWAYS rise to meet any challenge. With a choice playlist (Talking Heads, Stones, Dire Straits, Bon Jovi, etc.) and occasional mumble chatter supplying the soundtrack, this happened.

    Warmaramma: Andy Dufresne stretch straight up the middle, then right and left side stretches for the lats, helicopters, deadman hang, grass grabbers, deadman hang to right then left sides, SSHs, hold a deep squat position for a nice stretch, Wilson and Fudd’s wives, 10 slow & deep merkins, lay on your back with right then left knee held to chest, overhead triceps stretch

    The Work: Groupings of two exercises, one performed directly after the other (a superset), all with kettlebells, we performed each grouping 3x

    20 swings, 20 (10/ leg) single leg deadlifts, repeat 3x

    20 (10/leg) reverse lunges, 75 calf raises, repeat 3x

    20 Romanian deadlifts, 15 WWIIIs, repeat 3x

    40 one arm rows (20/side), 20 merkin pull throughs, repeat 3x

    Biceps curl 21s, 15 skull crushers, repeat 3x

    To run down the remaining 1.5 minutes, a ring of fire. Time called. BTTF. Oh. We never left the flag.

    F3rva has so much to offer; between boot camps, rucks, KB workouts, runs, and other spur of the moment activities, there is a ton of variation to keep from overtraining while torching calories and encountering HIMs. The blade stays sharp.

    Announcements: A lot happening in the world of F3rva, and it’s great to see. Field day convergence 7/4 @ Forrest Hill park. Daddy/daughter dance in early November. An upcoming family camping trip. If you see an opportunity on Slack to help out, especially in areas where your heart and skills are in alignment, reach out. Get in the game. Be a part of the rising tide which lifts all ships.

    Prayers: No requests, but there are always unspoken needs. Hermey took us out.

    Thank you everyone for turning out and putting in the work. It is always my privilege to lead such great guys!

  • Not quite as humid

    Five runners and one walker convened for this week’s Spider Run. YHC reiterated the directions posted the day before and off we went.

    Everyone head out the batcave and turn right on River to Westham Station. Go up South Ridge to River and then turn around.

    • 4s return to the flag
    • 5s back down South Ridge and right on Ross to the bottom and then back up and return to the flag
    • 6s same as 5s plus up Highland and back down to Westham Station and return to the flag

    https://onthegomap.com/s/oqhddi16

    Announcements

    • Congrats to Hitchhiker and his family on their new addition!
    • Summer Track Series at UR. See Faceplant or Phonics for details.

    YHC took us out.

  • Namesake Shenanigans

    5 gloom stallions assembled at Goyne Park for a guest Q of Bermuda Triangle, courtesy of the summer tour. With State Farm gushing about feeling some Wildcat love in his chesticles, here’s the latest and greatest brand new Q material from yours truly:

    The THANG: 

    WARMERAMA: 

    • Mosey up to the entrance field and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the Football Field for the BERMUDA BEAST
    • Total of 7 stops including field-end with x7 reps of each exercise at each stop
    • B – Burpees
    • E – Elbow Slides
    • R – Rosalita Dips
    • M – Merkins
    • U – Ukrainian Soldiers
    • D – Dippers (Ball, 2-ct)
    • A – Am Hammers (2-ct)

    COP #2:

    • Mosey to the Tennis Courts for GROINER PARKOUR (see what I did there?)
    • Groiner Countdown, starting at x20 Groiners, then run across the court hurdling the tennis net, then x18 Groiners at the far end,, then run/hurdle back, then x16… etc, down to zero

    Mosey BTTF:

    • Circle up for the CHESTER CHALLENGE (quite dissapointedly abbreviated due to time)
    • x10 Werkins
    • x10 Merkins
    • x10 Diamond M’s
    • x10 Carolina DD’s

    COT:

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

    NMS:  Absolutely LOVE this group of HIM’s – do any other F3RVA PAX push as hard as these guys? Tclaps to Pool Boy gettin AFTER it – with Big Rig and State Farm and Posh by his side there’s nothin this guy won’t be able to achieve! Was glad to bring some namesake shenanigans to Bermuda – the Beast was initially modified from being the Hard Way so other COP’s could happen, then modified again for time from the ending letter “A” standing for “All the Above” on the last round. Next up, the parkour hurdles were a group favorite, but while groiners feel easy at first, they get hard real quick. And finally, poor old Chester Challenge got the short end of the stick with only a brief review of the components without any of the variable movements and multiple rounds. State Farm’s chesticles were happy to have a break though. Thanks again for having me gents. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SCHOOL OF ROCK (kids’ bootcamp) this Sat, 8am Rockwood
    • July 4th FIELD DAY Convergence, 7am at Forrest Hill Park

    Prayer Requests:

    • Big Rig’s M seeking new job
    • State Farm’s M health
    • Posh’s son with a bad rash
    • Pool Boy’s friend Tommy recovery after recent vehicle accident