Category: Richmond, VA

  • Nothing but love on Twin Team Hill

    Ten SOJ titans rolled out of the fartsack to see if the McRib was still on the menu at Twin Team. According to the cleaning lady at Bettie Weaver Elementary, here’s what went down.

    Warm o rama – Mosey from parking lot of BW to cul de sac at bottom of Twin Team

    • Disclaimer
    • SSHs x 20
    • Don Quijote x 10
    • Arm Circles x 15 w. reverso
    • Imperial Walkers x 20
    • LBCs x 20
    • The Merkin x 10

    Mosey to 13609 Twin Team Ln

    The Thang

    • Love Hill – partner up; partner 1 runs to 13601 Twin Team lane (2/3 up the hill) and back; partner 2 is doing polar bear crawl, switch when partner returns. Incorporate the following exercises in subsequent sets until both partner reach the driveway; Broad Jump Burpees, Lunges.
    • Love Hill 2 – same sequence as before, but the goal is to get to the top of TT hill.
    • Circle up at the top of TT hill and perform Flutter Kicks x 20 IC.
    • 20 count break sponsored by Warby
    • Mosey to 1/3 down the hill – stop for 20 Monkey Humpers
    • Mosey another 1/3 down the hill – 20 Squats
    • Mosey to the start of the 1st Love Hill – 20 LBCs (I forget if this is what we actually did)
    • Mosey back to the cul de sac and circle up for IC Merkins
    • Mosey back to the entrance to the parking lot at Bettie Weaver
    • Indigenous People Run to the end of the bus loop.
    • Mosey to the playground
    • 6-Pack – everyone finds a bar for pull – ups; 6 rounds of escalating pullups and de-escalating squats (1 and 5, then 2 and 4, etc.)
    • Mosey to the free throw line extended for bear crawl to baseline…then lunge back.
    • Mosey back to the flag

    Mary

    Burpee shuffle

    Numberama, namorama,

    NMS

    We came, we saw and we absolutely conquered Twin Team Hill this morning. I have done quite a few workouts on that hill, but never had done a Love Hill until this morning. It was about as fun as expected, and thankfully no spilling of merlot occurred.

    Today marked the official anniversary of my very first workout, which was 6/21/16. I have taken a hiatus or two, when life got busy and stressful. In hindsight, I regret taking those breaks and not realizing how important it is to get up and do something hard to start each day. Also, it is important to lean on fellow F3 brothers when time gets hard and use the time together, in the gloom, to get through it.

    Thanks to those that indulged my antics this morning. It was a pleasure and honor to lead.

    Leave no man behind…Leave no man where you found them.

    Announcements:

    • Poker night tonight at DTHs – see slack for details and rsvp
    • WildCat Bday Q at Alamo on Monday 6/24
    • Convergence at Batteau on 7/4 at 7 AM
    • HR Derby at No Toll – check the Q sheet
    • Homemade Half Marathon on 8/3 at Robious Landing Park – See slack for details or reach out to Don Draper

    Prayer Requests

    • Continued prayers for Wildcat and family

    YHC Took us out

    Til next time…

    McRib

     

  • Your Mom is How Much Younger Than Your Dad?

    6 quarter horses trotted up to the paddock for the latest edition of Currahee. Conditions remained constant at 70 and sunny. According to the guy shooting hoops at Godwin, the following might have happened.

    Route(s):

    Part A: Right on Pump. Left immediately onto Old Prescott. Run to the end of the Cul-de-Sac and back to the VSF.

    Part B: Run to the trail at the back middle of Godwin HS (up the steps). Exit onto Maremont. Immediate left onto Willowick. Right on Avenham. Right on Raintree. Left on Maremont (which loops around to Raintree). Right on Raintree. Left on Maremont back to the VSF.

    4 milers: Do Part A 1x and do Part B 2x

    5 milers: Do both Parts A and B 2x.

    6 milers: Do Part A 3x and do Part B 2x.

    Run in any order you choose. The PAX chose to stay together, except for Pigskin who was sighted on the Maremont loop lugging kettlebells.

    Numbers, names, and YHC took us out.

    Announcements:

    Tomorrow, lots of options. First and foremost, there is a new AO launching. The Iron Bridge. Goyne Park. Chester, VA. See Slack for time. State Farm has the Q. Be prepared to bring it.

    If you don’t fancy hanging with cool dudes at The Iron Bridge, you can always hang with Gypsy and the Expendables / Disposables / Despicables at The Gridiron, Redwood Original, F3RVA’s first (and therefore oldest, pun intended) AO. Wear your vest, and show your bottom rocker. Jax Teller has the Q.

    Or, trot yourself over to Les Dogpile at 06:00 where ole’ UpChuck will lead a set of slow stretching exercises for the hour. Rumors that the PAX will migrate to The Early Bird Biscuit Company at 06:30 are not true. They don’t open until 7.

    Monday, Davey Crockett himself has the Q at The Alamo. Come celebrate Wildcat’s birthday. Be there. Bring your Summer Tour passport. Special room rates at the Residence Inn Rountree.

    July 4th. Convergence. Forest Hill Park. Pickleball paddle not required, just a good set of gloves and preparedness for a sweat fest.

    August 21. First Watch. Come celebrate YHC’s father’s 100th birthday. Should be a hoot. 05:00.

    YHC believes there is a kid’s workout at DaPile this weekend as well, but double check with those fellas.

    NMS: Good chatter this morning across the 5 runners. Man, those are some good dudes. Special thanks to Mr. Rogers who clearly has a gift for listening. It will surprise no one that YHC did 90% of the talking, and Mr. Roger’s did 100% of the teaching. Super thankful for this line, “When do I get to be first?” (If you just thought, “yeah, what about me?” then you have missed the point.) Do things for other people. It’s not about you.

    July Challenge: what are you going to give up? YHC suggests…embellishing, bs’ing, changing things to fit yourself. This group is about being humble enough to ask for help, give help, and build through mutual help. If someone takes the time to give you help, chances are you should take it. If someone thinks, “Man, I don’t really need help,” that might be a good time to consider whether your colleagues would agree.

    BRR….still time to sign up for one of the biggest challenges F3RVA has to offer. Spend 2 days with your pals. Make friendships. Conquer many, many mountains. Grow yourself. Contact TYA for details. When he does not respond to your texts, ask for help.

    BTW, YHC is usually the winner with the answer to the Back Blast title at 15 years. But, not with this crowd. Two dads of these hombres clock in at 19 years older than Momma.

    UpChuck spits the bit.

  • Bucking Tradition

    Given the option of a traditional beatdown vs. some stupid fun, the answer was obvious.  Six men did the following.

    Mosey around the PCES parking lot and out to the soccer field.

    COP

    • Don Quixotes
    • Imperial Walkers
    • Jazzercises
    • Arm Circles
    • Overhead Claps
    • Michael Phelps
    • Copperhead Squats
    • Heels to Heaven
    • Suzanne Somers L/R
    • Hand Release Merkins
    • Plankorama
    • SSHs

    Mosey to the basketball court US map

    Stupid Fun # 1

    Bottle Flip

    • Hold plank and take turns attempting to land a bottle flip – 10 Merkins per miss for entire PAX, dish out 10 Burpees for a hit x 2 rounds

    Mosey to the playground

    Stupid Fun # 2

    Buckethole (Various exercises between turns)

    • Bag on the ground – 10 Jump Squats for PAX
    • Bag hits the bucket – 10 WWIIs for PAX
    • Bag in the bucket – Dish out 10 Burpees to PAX (1 by Trout, Blue Moon?, Surf n Turf?)

    Mosey over to the baseball diamond

    Stupid Fun # 3

    Home Run Derby (On Deck and In the Hole rotate exercises)

    • Ball in the air over the “fence” – Burpees for PAX while batter trots around the bases
    • Swing and a miss – Batter does Burpees and gets mocked
    • Anything else – SSHs

    Collect all equipment and mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    As YHC posed the question for a traditional workout or some games, Blue Moon was the lone holdout for traditional F3, while the majority was all in for some fun.  Due to the PAX’s ineptitude many merkins and squats were performed, nonetheless.  YHC isn’t much of a pitcher so the homer tally was few, but kudos to Trout and Spit for showing real power.  Anyone know the precise measurement of water for a regulation bottle flip?  Asking for a friend.  Thanks for the warm welcome.  Keep touring.

    ANNOUNCEMENTS

    2.0 workout at DaPile tomorrow 0700

    The Tour ’24 continues

  • Seems like 1796

    Three runners and two ruckers took off this perfect morning for fellowship and some general exercise. The runners went somewhere around 4 miles (YHC never has a GPS watch) and the ruckers went a distance less than that. This is what occurred.

    The runner’s route

    Traditional Rutland to Cool Spring Forest to Knollwood to Cool Spring west route. Because of our casual pace today, the runners cut the route short and moseyed back to the VSF. The ruckers were arriving at exactly the same time.

    COT – Numberarama, Name-O-Rama, Announcements, Beat It took us out.

    NMS

    Today’s backblast title come from the fact that today’s 4:54 PM summer solstice is the earliest it has occurred since 1796. Looking ahead, it will continue to occur earlier on the day on June 20 every leap year until the year 2100 when there will be no leap year. It’s takes 365.24 days for the Earth to orbit the sun which apparently explains why leap years as well as 2100 being a no leap year.

    Beat It continues to impress. Well done again!

    Announcements

    • This Saturday – DaVille is hosting a 2.0 friendly bootcamp at 7 am with refreshments to follow.
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.
    • Monday, June 24 – Wilcat’s Birthday Q at The Alamo
    • July 4 – Convergence at Forest Hill Park

    Gotta Run!

    Phonics

  • BREAKING BREAD – NEEDS YOU

    BREAKING BREAD – NEEDS YOU

    Saturday – June 29th… Who can help provide a few meals to the Daily Planet for Breaking Bread?

    What is Breaking Bread:
    F3 Richmond has been supporting the Daily Planet for over 6 years (Think of this somewhere between our 2nd F and 3rd F). The Daily Planet is a local non-profit providing medical respite for individuals who are homeless, offering a safe place to recover from medical needs. They rely on community support to provide meals during this recovery. This is where F3 Richmond steps in — we proudly take the last weekend (Sat/Sun) of each month to provide meals to those in their medical respite.

    How you can help:
    1. Sign up: Choose a night on the Q sheet.
    2. Get Details: A few days before your date, the siteQ will provide all the details, including the number of meals needed for that night. (Usually around 8, but it can be up to 15).

    Meal Prep:
    Meals can be as simple or elaborate as you like. Some PAX have picked up chicken and sides from Publix, while others have involved their M and 2.0’s to prepare home-cooked meals like baked spaghetti with garlic bread and dessert. The most important thing is providing a hot meal to someone who might not otherwise have one (read that again). You can choose to stay and “break bread” with the Respite guests or simply drop the meal off with one of the staff at Breaking Bread.

    Let’s get June 29th covered. And while you’re at it, let’s complete 2024 with the following open spots: Sept 28, Sept 29. Oct 27. Nov 23, Nov 24. Dec 28, Dec 29.

    In 2024:
    We have 161 PAX who have posted 5+ days in 2024
    Breaking Bread: 24 Spots open each year. (161 PAX for 24 BB??)

    Let’s Gooo!
    Oyster

  • Land Lubbers

    2 red oaks preferring terra firma descended upon the friendly confines of Byrd Park for a mid-week beatdown. Here is the skinny:

    THANG:

    Mosey to circle for warmarama:
    arm circles, helicopters, Don Quixote, Merkins, Flutter Kicks, LBC

    Mosey to Carillon Field for 4 corners:

    Merkins, Squats, Shoulder Taps, LBCs (x10, x15, x20, x25), then Reverso

    Mosey to Amphitheater for modified ladder ascension: alternate incline Merkins with step per leg on corresponding number of steps (1-18)

    Mosey to Vita Trail for one loop and some monkey bars.

    BTTVSF

    MOLESKIN:

    WDog was a lighter than usual with a few regulars opting for the cool, refreshing allure of the annual Deliverance Beatdown at 1W, but 2 makes it a party. Limey and YHC covered topics of kids, profession, career choices, schools and much more. YHC thoroughly enjoyed the banter.

    No announcements except to go out and kick ass today.

    -BT

  • Summer Solstice…more like Sumer DISCice

    17 grown-boys took advantage of the extra sunlight this morning and got after it with some Ultimate Frisbee. With DTH’s cones marking the perimeter of the field and YHC’s pinnies (thought it was penny until today) being utilized to help differentiate teams, here’s what went down…

    Warmarama – Moseyed down to the field and circled up. Gave the F3 mission and got into it…SSH, Cherry Pickers, Dead Man Hang, arm/shoulder stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split up into two teams. Team-pinnies had (9) players and the pinnie-less team had (8) players. The extra man on team-pinnie was initially seen as an advantage and that makes sense as we can all agree that 9>8. But in the end, it didn’t prove to make too much of a difference. Team-pinnie did end up taking the W but it was in LARGE part due to the red-zone yips on the other side. Make no mistake, YHC will take a W all day long and twice on Sundays. However, this felt like one of those games where the the winning team didn’t really win but instead the other team lost.

    Team Pinnie: Cookie, Wildcat, Shiver, Orange Crush, Don Draper, Snip, Purple Rain, Futon, Rudy

    Team Pinnie-less: Sable, McRib, Fandango, Lab Rat, DTH, Heist, Pearl, Warby

    Announcements

    • Friday, June 21 – Poker Night at DTH’s house at 8:00
    • Monday, June 24 – Wilcat’s Birthday Q at The Alamo
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.

    Prayer Requests/WINS

    • PRAYER – Wildcat has his quarterly scan next week. Prayers for strength/comfort for he and his family.
    • WIN – Yeehaw’s daughter Liv continues to kick cancer in the teeth! Recent scans have gone very well. Let’s gooooo!! SUCH GOOD NEWS!
    • WIN – Don Draper gave an a big shoutout to the PAX for rallying around him during some tough times over this past year. Proverbs 27:17 comes to mind. “As iron sharpens iron, so one man sharpens another.”
    • WIN – Shiver (FNG) successfully recruited by DTH and OC.
    • WIN – Wildcat won’t brag on himself so I’ll do it for him. Based on his effort in the mornings and his constant positive attitude, you’d never know that the man is battling Stage-4 lung cancer. I know I speak for the PAX when I say that we are all very thankful to have you out there pushing us to better. You set the bar high both on the field and off the field. Stay strong, Brother!

  • The Jump Rope will eat YOU!

    YHC boarded his flight for Henrico this morning and slammed the bells around with some of RVa’s best! The temps were rising, tunes were blasting, and KB’s were swinging. Pigskin’s duckfoot might have seen the following…

    Warmarama

    • Intro/Disclaimer back near
    • SSH
    • UK’s
    • Oblique Raises
    • Good mornings (Slow)
    • Plank
      • F3 Mission, Credo, 5 Principles
        • 5 Rows/Side if miss
      • Name that Pax
        • 5 rows/side if wrong

    THE THANG

    • COP 1 – KB/Core SuperSets (Core IC)
      • 25 OH Press x Flying Squirrels
      • 25 Upright Rows x Nolan Ryans (Each Side)
      • 20 Single Snatch (10/arm) x Prom Dates
    • COP 2 – Kettlebell Relays
      • 2 Teams – 2 KB Stations, 1 jump rope, 1 Runner (timer)
        • Heaviest kettles at the end
        • Runner sprints down 1 side and bernie back
      • Rounds 1 and 2
        • Skull Crushers
        • Jump Rope
        • Sumo Squats
        • Run
      • Rounds 3 and 4
        • Curls
        • Jump rope
        • Oblique Raises
        • Run
    • COP 3 – Kettle Inch Worms
      • 25 Swings, Inch worm merkins down and back
      • 25 mini squats, Inch worm merkins down and back
    • Finisher – Mary
      • WW3 Situps
      • American Hammers
    • Names, Numbers
    • Announcements: Forest Hill convergence for July 4
    • YHC Closed out in prayer

    I’ve hit circus a few times in my year at F3RVa and always love it. The kettlebell builds some unique strength, and it was a blast working in some coordination and speedwork with the jump ropes. Props to Gaudi for pushing me hard on the runs. Thanks for letting me travel up for the beatdown. SYITG!

    -State Farm

  • Forgot I was the Q

    4 Runners out for a slow easy run

    Lets do the fish bowl, then put in a lap around Mines lake, and add a lap around Midlo middle school track oh and for good measure one more time up Mount Midlo.

    Numbers / Names

    NMS: YHC didn’t write the BB because as the title says he forgot he was the Q, senility is setting in.

  • Choose your Hard!

    6 Beasts!!! Choose Hard and not go to the 3rd Ultimate Frisbee of the week. Let’s Gooo!!

    Warmarama: Mosey down a ways, circle back for Bones who could only find 1 glove. SSH, Imperial Walkers, Helicopters, Arm Circles, Cherry Pickers, LBC, Hello Dolly’s, Merkins.

    The Thang: You know it!! Eye of the Storm with a twist!
    Mosey to the middle parking lot.

    Round1:
    Run a Lap
    Corner 1: Burpees x5, Merkins x20.
    Run a Lap
    Corner 2: Burpees x5, Squats x20.
    Run a Lap
    Corner 3: Burpees x5, WWII x20.
    Run a Lap
    Corner 4: Burpees x5, SSH x40.

    Round2: Reverse It
    Run a Lap
    Corner 1: Burpees x5, SSH x40
    Run a Lap
    Corner 2: Burpees x5, Heals to Heaven x10, Box Cutters x10.
    Run a Lap
    Corner 3: Burpees x5, Squats x20.
    Run a Lap
    Corner 4: Burpees x5, Merkins x40.

    Round3: Stuck on Corner 1
    Run a Lap
    Corner 1: Burpees x5, Merkins x20.
    Run a Lap
    Corner 1: Burpees x5, Squats x20.
    Run a Lap
    Corner 1: Burpees x5, WWII x20.
    Run a Lap
    Corner 1: Burpees x5, SSH x40.

    Mosey BTTF
    Ring of Fire
    Announcements: Breaking Bread – Next Saturday NEEDS Help!!
    YHC Took us out!!

    NMS:
    2+ Miles
    75 Burpees
    300 Exercises
    0 Frisbees
    70 and Sunny as always!!

    Well done Boys! Way to put in that work. That was a tough one.
    Thanks for letting me lead.

    Oyster