Category: Richmond, VA

  • LABOR DAY 2026 COVERGENCE: BACK TO BATTEAU

    44 HIMs from near and far converged on one of RVA’s OG AOs for this year’s Labor Day Gathering. With many PAX jumping into the gloom of an unfamiliar AO, YHC brought in some experts of the craft to show everyone what this corner of the city has to offer.

    YHC arrived at 0615 only to shortly find Pigskin and House Party looking for a way in around the locked gates. Despite YHC’s best efforts to secure the AO ahead of time (a call was placed last week to confirm), RVA Parks & Rec’s finest slept in. Fortunately, our “hero” showed up at 0645 to allow the PAX park within spittin’ distance of the shelter.

    Top of the hour hit and the PAX forged over to Stone House Field.

    COT
    Welcome to Batteau, disclaimer, warm up with ascending burpee intervals:

    • SSHs (1 burpee)
    • DQs (2 burpees)
    • Imperial Walkers (3 burpees)
    • LBCs (4 burpees)

    Some broga, then split into 4 groups for stations (written in the order PAX rotated through with YHC):

    Wojo led — Mosey to Stone House Circle for a classic, completely plain Dora:

    • 100 Merkins
    • 200 LBCs
    • 300 Monkey Humpers
    • Pace car bear crawls (or walking lunges) to the stone beacon, mosey back NASCAR-style

    Mosey to the pickleball courts.

    Faceplant led — Popsicle Stick Scramble: one minute to explain the rules, then PAX paired up (encouraged to partner with someone new or from a different home AO) for nine one-minute rounds. One partner worked the called exercise while the other ran out, dropped a burpee, grabbed a stick, and returned — then switched. After three minutes, stealing opened up: 6 burpees bought you a stick off another team. Most sticks won — top team walked away with 11!

    Mosey to the endless steps

    Machismo led (will update later) — YHC only knows the whereabouts of Machismo’s station as “the stairs gauntlet and the gazebo.” Descriptions of “AWOL” have been thrown around.

    Mosey to the playground/roaming Mudslide station

    Mudslide led — working both the hills and the courts:

    1. Triple check: hand-released merkins, jump squats, run uphill
    2. Flutter kicks, Freddie Mercuries, run up and back
    3. 10 Lieutenant Dans, 25 tricep dips, 50 mountain climbers, 100 SSHs

    A final plank hold closed it out — ran out of time before a planned 4 corners on the tennis courts.

    BTTF with Faceplant leading the six: reverse crunches, flutters, and a dead man hang until time.

    Numberama, Namerama, YHC took us out.

    Prayers lifted for Speakeasy on his battle, Hitchhiker on the loss of his father, and Pin Prick, and others unnamed. Lift them up as they lean into understanding.

    Announcements

    • 9/11 Ruck at the Alamo, 8pm — see Slack or Crabgrass for details
    • IronPAX Challenge this Month at Timberwolf….. on Wednesdays!
    • 2nd Tuesday, 2nd F: Lunch tomorrow (9/8) at Joey’s Hotdogs in Innsbrook — High Noon

    A note on convergences

    Getting 44 HIMs to circle the wagons, PAX driving in from other AOs, everybody showing up ready to suffer together on a holiday morning. That doesn’t happen by accident. Thank you to fellow Qs Faceplant, Mudslide, and Machismo for bringing the thunder, to those who brought beverages and snacks, and to every HIM who rolled out of bed for this one instead of fartsacking. This is why we convergence. Hope y’all enjoyed this taste of one of the OG F3RVA AOs.

    And a special shoutout to YHC’s M, who this morning put YHC on a timer…. forcing YHC to be F3’s version of a first out Q. YHC showed up swimming pool soaked at re+forme in the Fan to scoop up the 2.0…. no coffee welcome and several odd looks from the tomatoes in her Pilates class. Guess Somebody had to circle the wagons while they found their centers.

    Thank for letting me lead, y’all. SYITG.

  • FNG Fest Family Ruck

    A perfect sherbert sunrise welcomed x10 NOS family ruckers for an adventure beyond the railroad tracks. The usual F3 Welcome & Disclaimer was provided and the three boys took off in the lead – and pretty much stayed ahead the entire 2-3 mile ruck. All the trails were freshly washed out by yesterday’s heavy rain, and LOTS of puddles available for jumping over (and in). We also found and conquered the woods volcano, suggested as a possible burial mound of the ancient race of Bon Air natives. Bug push toward the end to catch a sighting of the train we heard in the distance, but it evaded us. Next time! Well done to all the PAX and special welcome to Heisenberg’s two younger kids – now nicknamed BUNSEN and MERCURY! And also big welcome to Bronco’s wife, now COWGIRL (🤠), and son nicknamed COLT. Awesome group! Planning to try and make this a more regular thing in NOS. Let’s GOOO!  Yours AYE! ~DTH

    BTTF for COT:

    • Counterama # 10
    • Namerama (x4 FNG’s!)
    • Announcerama (see Below)
    • Closing Prayer

    Announcements (SEE SLACK!)

    1. 9/7 – 0700 Labor Day Convergence at Forrest Hill Park
    2. 9/11 – Alamo Night Ruck
    3. 9/13 – OTB Ruck – GTE Training & Gear Check
    4. 9/16 – Bronco VQ at Ruckhenge
    5. SEPT 26 GROW RUCK! (https://event.freedom-ops.fit/gte-74)

  • Sphincter Lock Down

    New Kent’s original 2 emerged from the gloom to find all school facilities locked down, as well as security taking an interest in our Warmarama. It looked like maybe 2 middle aged men were going to duke it in a middle school parking lot at 05:30 on a Friday morning?

    Mosey through the school roads to the tennis courts for a nice long round of The Beast:

    • Squats & Mosey
    • Merkins & Burnie
    • WWII’s & Bear Crawls
    • Lunges & Bunny Hops
    • Carolina Dry Docks & Karaoke
    • Broleg-Ups & Crawl Bear

    Do some Moseying and Incline and Decline Curb Crawls on the way BTTF.

  • VO2 Max

    our Sunday tradition continues. 3 PAX members gathered at the track and ran their little hearts out. Cooler, slightly humid, wonderful sunrise

  • Triple Checks All Around

    3 men posted on a muggy morning to start their weekend.

    COP – usual exercises

    Triple check 1 – P1 steps ups, P2 decline merkins, P3 timer mosey around parking lot

    Triple check 2 – mosey to basketball court. P1 pull ups, P2 merkins, P3 lunge timer.

    Mosey to tennis court for 4 corners. 4 different core exercises 20x at each corner.

    Mosey back to flag, stopping to do sets of merkins along the way. Total merkin count was 120+
    Some GRAMS to close out. Numbers, names, Corned Beef took us out.

    2nd F at Local Cup as usual.

  • Alphabet Soup

    After being confined to the Prison Yard last week, the PAX needed to stretch their legs. We competed the A-Z workout. Basically, run around the park and stop at various points for an exercise. We started with American Hammers and finished with a Zombie Walk. Other memorable exercises included Kraken Burpees, XO’s, and Yurpees. Gotta love that Exicon! The hour gave us just enough time to finish all 26 stops.

    SYITG.

  • Ass-sopho-gasical (or something like that)

    8 men of strong moral principles refused to be drawn in by the Fart Sack and posted to the latest edition of The Dogpile. Temperatures were 70 and sunny. According to the police officer slow trolling us, the following might have happened:

    Mosey in

    Mosey in a roughly south / south-east direction with slight changes to the bearing in order to keep one Frog, Senor approximately 3-5 points off the bow of the Pax. All stop, back full, and emergency turns, including a Crazy Ivan, incorporated accordingly.

    Picture a drunk driver trying to Q, while simultaneously avoid driving into his prior colleague’s butt. Only Handshake was not in a car, he was running-ish. Clydesdales, eh?

    COP

    SSHs, Swedish chef style.
    Ukrainian Soldiers (Look for the video on You Tube of Froggy and Wojo doing this. Do not use your work computer, unless your work does not let you have a browser). Eye-ball roll by Handshake.
    Handshake tried Saab’s ball lickers.
    Really fast up-squats. And, then slow down squats.

    Here’s where it gets weird. We ran north, then east, then stopped. Then, we were told to go down some steps and then up some steps, only before we did either of those things, we pointed out that the “up” steps were actually a bridge / dam. So, “no steps.” We then reconnoitered the area (“Secured the AO,” said Swirly from somewhere far away) and confirmed no steps. So, we went to another set of steps, down those steps, and re-started our habit of “Watch what Senor Frog does, then do the opposite.”

    We stopped, and then we split into two groups. Group “1” and Group “2.” Stick with me. Group 1 runs to their own count of 20 “Mississippi.” Yep, like on your front lawn playing neighborhood football, unless you are so young that you played networked video games, in which case you probably cannot run fast enough to keep up and your childhood was sad. Meanwhile, Group 2 did an exercise. Things like mercans, WWIIs, flutter kicks, and so forth. When the group running reached 20 Mississippi, they yelled back to Group 2. This triggered two things: a) Group 2 started to run towards Group 1, and b) anyone within hearing distance assumed that there was a male in distress in the park. Somewhere during this period John Law was seen driving around the perimeter of Lake Shields, which is the actual name of the lake. The Pax continued this pattern for one full circumnavigation of Lake Shields.

    Flip it to UpChuck to Q:

    Mosey back to the scene of the dueling sets of stairs on either side of the Lake Shields Causeway. Partner up. One partner runs down one set of stairs to the bench, does 10 mercans, and runs back up to the road. The other partner runs down the other set of steps, does 10 WWIIs, and runs back up to the road. Do this one time for each partner on each side of the road. 5 burpees in between on Round 1. 50 4-count flutter kicks (combined) on Round 2.

    Mosey along the lakeshore, take in the scenery, and find the weirdly circular grove of trees. Enter through the dueling up-side down curly-Qs (really, they are there). Listen while every Pax member uses the word “romantic” separately to describe the location. Some people need to get out more. But, not Froggy. We’ll get back to him later.

    SSHs. Leave Froggy at his romantic table.

    Run along the lakeshore.

    Stop where there are three sets of stairs (long, medium, and short). Bear crawl up the long, polar bear up the medium, and squats on the short. Run between.

    Next, head back to the long staircase. With some spreading out of the PAX, we had four stations…10 mercans at the top, polar bear up the stairs, 5 WWIIs, and 20 dips. Do that 2 times.

    Mosey in the general direction of the shovel flag, circling back for the Six. Senor Frog regretted his loss of coitus as a result of his presence. Never a dull moment.

    Stop at the stop sign(s). Face off on the white line with another PAX member. Do 5 boo-yah mercans. Swap through the other PAX members until each has partnered with each of the others.

    BTTVSF. Numbers, names, and YHC took us out with a message about goodness and sharing joy.

    Announcements:

    Wojo is leading the Convergence on Monday at 7:00 a.m. We shall see whether the West End Boys show up to this Post-Gloom workout…you whined for it, and you got it. Let’s go!

    Prayers for Speakeasy and for Florence and his family.

    NMS: Senor Frog literally grinned for one full hour. Incredible.

  • IPC Week Zero – Slumber Tour 😴

    While all you Summer Tourists opted out of traveling Eastbound this glorious Labor Day Weekend, 2 PAX Shakur emerged from the grave to begin and complete IPC Week Zero as a team. We completed the 4 rounds with some breathers between sets (form over speed Bengay) in 30 minutes time. We included a 1 mi. Victory run following the challenge.

    Great working out with you this morning Wildwood!

  • Football History/Trivia Day

    It’s September and football is back. 10 posted at Grid Iron and we had a Football History workout. After brief warm up, off to the field for:

    1869 (Year American football was invented)- 1 Burpee, 8 WWIIs, 6 Merkins and 9 Squats. Repeat every 25 yards (25 being number or players on a side).

    1920’s (Year professional league, now the NFL, started)- 19 exercises every 20 yards. So we did 19 Side Straddle Hops, 19 Mountain Climbers, 19 Penguins, 19 Burpees, and 19 American Hammers.

    32’s (32 NFL Teams)- 4 Corners with 8 exercises of: Heal Raises, Burpees, Wide Grip Merkins, and Chuck Norris.

    107’s (NFL’s 107th season)- 50 Side Crunches, 25 WWIIs, 25 Heals to Heaven and 7 Irish Hammers. Another round of 107’s with: 25 Squats, 50 Lunges, 25 Mountain Climbers and 7 Burpees. 3rd round of 107’s: 50 American Hammers, 25 Dolly’s, 25 Rosa Lita’s and 7 Burpees.

    Titles. 13’s (Green Bay) Titles=13 Burpees. 6’s (2 NFL Teams have won 6 Super Bowls)- 6 Squats and 6 Burpees.

    Losers (12 Teams have never won a Super Bowl)- Random exercises until we could guess all 12.

    On the way back to the flag, 32 Dips (twice), V-Up Roll Ups, Up-Downs, and some stretching.

  • Hangtime @ Bon Iron

    Our trusty Site Q, Machismo, has clearly gotten used to the lack of Q sheet signups as his auto drive had him ready to start the workout. The QIC quickly corrected this erroneous action and assumed command.

    Warm Up

    Mosey around AO with a good mix of high knees, butt kickers, lunge walk, karaoke’s, and alternating side squats. Loop back to the flag for a warm up circle, focused on upper body. Arm circles, shoulder taps, merkins, helicopters, carolina drydocks, Michael Phelps.

    The Thang

    Part 1: Dora

    Classic Dora in the main field. 100 merkins, 200 squats, 300 LBC’s. Run to the fence and back.

    Part 2: Hangtime at the playground

    Alternating between the pullup bars and the wall down the hill.

    • Deadhang on the bar: A quick lesson for proper form, engaging shoulders. If form breaks; you let go, shake it out, and get back on the bar. Q counts cadence, PAX calls out number. 30 count.
    • Hoe Downs: Wall sit for hoe downs in cadence. 30 count.
    • Tempo pullups: Starting position is chin at the bar. Q counts cadence as PAX lowers slowly, PAX calls out number when chin returns back up to the bar.
    • Hoe Downs: Wall sit for hoe downs in cadence. 30 count.

    Part 3: Four corners

    Four corner square in field between the fences, prostitute style. 20 jump squats, 20 double count flutters, 20 carolina drydocks, 20 lieutenant Dan’s.

    COT

    Announcement about Labor Day convergence sparked discussion on a pre-workout trail run. Dookie voiced lack of motivation, which triggered QIC sharing an inspiring story of F3 brother, Recovery, from F3 Crossroads in NC. No excuses!

    Good stuff.