Category: Richmond, VA

  • Getup 11’s = 66 Total

    8 classic rock metal swingers strode into Huge Bells ready to rock. Here’s how we hit replay on a full body whoopin:

    WARMERAMA: 

    • Classic Rock ON 🎸 🤘 
    • Mosey lap with KB’s + variable movements
    • Inchworm to the top of the knoll, then back down to circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    THE THANG:

    • Mosey around to the amphitheater and line up for ELEVENS
    • Turkish Getups 10 —> 1
    • KB Smokers x10 EVERY TIME
    • KB Bear Crawl between sides

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer 🙏 
    • Pull-up Challenge! (Currently at 12)

    NMS:  Solid PAX for a Turkish smokefest. These boys put in the WORK! 💪 Awesome to see DANGLE back in the gloom today after a year hiatus (BIL of Snip and Stagg) – just one more BIL to go! TClaps to Snuff planting an F3 Flag, AND bringing delicious coffee! After our goofy picture at the flags, Dookie proved he could clutch a KB with his legs and complete x3 perfect pullups! Keep getting after it! Pretty sure today’s Q starts the countdown to a total of 500 documented Q’s for YHC. 🔥 Yours AYE! ~Dr Tryhard

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! Registration Link below:

    https://event.freedom-ops.fit/gte-74

  • 6 laoch ag an doimhneacht

    




    A mostly Irish themed morning after my trip to Ireland and Scotland.  After some warmups, we (pub) crawled to the curb and did some slow Guinness squats,  We then (pub) crawled our way to the sidewalk and repeated.  Then we moseyed to the bus loop for a quick bus tour.   
    




    We hit four lights and at the first two did 20 Irish Hammers and 20 Merkins.  And the 3rd and 4th did 15 of each.
    




    This was followed with a walking lunge tour of the fairy trees of the Deep (On the South side of the school towards the load in dock). If you move or destroy a fairy fort, you’ll be in trouble and you’re creating trouble. Never shift a fairy bush. It belongs where it is and nowhere else.  I told the story of the Latoon fairy tree that moved a highway.
    




    We then moseyed to the playground and the Cliffs of Moher/The Deep.  These we can go down.  I don’t recommend doing the same in Ireland.  We went down and did ten HRM and bernied up.  We repeated this a few times.  No one saw a puffin.
    




    We then honored the 1916 Easter Rising with 4 corners of 19 and 16 count.  The 19 count were on the ground and then we rose for the 16.  For the down exercises, I errored and started with WW2, then followed with reverse crunches, Chuck Norris’s  (who is actually part Irish) and ended with WW1.  The exercises when we rose were Jump Squats (2 times), Copperhead Squats and something I don’t remember (too many pub crawls).  Thankfully, while I started all of this, I was not executed.  The same is not true for those who organized the 1916 Rising.
    




    We went down the cliffs one last time and ended with an Gaelic (indigenous) crawl on the sidewalk to the North side of the school.  The crawls at the end of the day are the toughest.
    




    This took us on a holiday detour of the Scottish Highlands.  They looked beautiful this morning.  So beautiful that we ran to the top (all the way to the sidewalk) and then back down.  We got in a plank, I yelled “Hold” a couple times and then we repeated the run up and back.  One more extended plank and then we ran to the top and moseyed down the sidewalk back to the start.
    




    We had about a minute left and finished with more Irish Hammers.
    




    Prayers to Mr. Rogers family as they say goodbye to Wally’s brother. 
    




    Go n-éirí an bóthar leat. Go raibh an ghaoth go brách ag do chúl .
    

    
			
    
		
    
		
	
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    9 Mile Skid
    
			
    

    On a ten mile ride. Am I right? Good ole GD. Anyway, knew this might be a solo run this AM with pax out for spring break. The show must go on.
    




    Route – over to Brigstock down to Ellesmere, Old Stonegate, Radstock, cross over Salisbury to Starcross and back home on Salisbury. Nearly 5 miles, little longer than usual but a good out and around kind of run. 
    




    -Singer
    

    
			
    
		
    
		
	
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    Family Time!
    
			
    

    Today’s OTB family-friendly ruck gathered 29 cheerful hearts of all ages for ruck/hike through Larus Park. We started with a warmerama and stretching on the green space next to Gelati Celesti, and YHC even called a few reps in cadence. Before launching we covered safety rules for our big group including lots of kids, and then trekked a 2.5 mile loop around Larus with a merry band of high-energy boys leading the way the entire time. We stopped for the SIX a number of times including a refreshing splash in a creek and death-defying heights at the climbing rock, and made it back in just under 90 minutes. No injuries, bright sunshine, and fresh air! We topped it all off with a COT, a coolest gathered rock competition, and great conversations over ice cream. Until next time, Yours AYE! ~DTH
    




    

    
			
    
		
    
		
	
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    Extra Credit, Party of 3
    
			
    

    3 go getters emerged from the gloom for a warm 3 mile ruck, some mumble chatter and a beautiful Saturday sunrise!
    




    We would have loved to have Commando stick around for the bootcamp, however,  being the high impact man he is went to support his M in helping set up a women’s ministry group for the day.  
    




    thanks for the ruck men!
    

    
			
    
		
    
		
	
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    Beaver Nuggets!
    
			
    

    6 Nugget Lovers emerged onto The Lumberyard this gloom with warm fart sacks on their mind.  Beaver would try to ensure warmth but couldn’t promise it with the gusts of wind Pine Fork Park offers, at these temps, it seems to cut right through!
    




    The Thang!  🥨
    




    Mosey to small parking lot for Roll Call!- PAX performs Commandos as each PAX makes their way up front to perform 4 burpees with a name shout!
    




    Mosey to the E helipad for Warmarama!
    




      

    • Dq’s
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    • Cherry Pickers
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    • Wilson’s Wife 
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    • Runners Stretch
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    • Fudds Wife
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    • APDs
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    • Toe grabs and butterflies
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    Make our way to the 🏈 field  for 25 yard step overs and run 25 yards – 4x’s
    




    Circle up at center field for The No Cheaters 400 Club
    




      

    • 25 Hand Release Merkins
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    • 25 Hands on chest WWII’s
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    • 25 Grass touch at the sides deep Squats
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    • 25 Penguins (hard way)
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    • Perform 4 times for 400 Reps of no cheats
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    Indigenous Bear Crawl to the Snack Shack, back of the PAX performs 4 burpees and runs to the front of the line.
    




    Dora 400 – partner up!
    




      

    • 75 Beaver Nuggets – Bulgarian Split Squat Jumps (5 ea. leg until partner returns)
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    • 125 Decline Merkins
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    • 200  Freddie’s (hard way)
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    Mosey BTTFs!
    




    Numbers and Names!
    




    Announcements – 
    




      

    • F3 Family ruck/hike tomorrow at 2 PM at the Ruckhenge AO (see sSlacl)
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    • Chesty Puller 10 &11K in Westpoint on June 20 at 7:30 AM – ask me for sign up details
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    Prayer Requests – 
    




      

    • Tin Man and his recovery from a heart attack
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    • Bangkoks uncles health, ended up making a trip to the hospital while at a funeral.
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    • Bam Bams family – they will be taking a break from trying for baby #2 after some complications.
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    • Patience with our little ones and others little ones.
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    Yukon Cornelius took us out with a prayer!🙏 
    




    As weather warms up, look for opportunities to share this great brotherhood we call F3 with other men.  Give it away!
    




    Great work this morning men! 
    




    

    
			
    
		
    
		
	
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    53 with a greeting party of Fire trucks.
    
			
    

    On my birthday Q (actually tomorrow is my birthday but close enough) 13 PAX (12 for the workout, one extra for the early morning ruck) came to Short Pump North and ended up with a high dose of cardio.  As I arrived there were multiple fire trucks at Short Pump Middle and PAX thought that I had orchestrated there for my birthday.  If only I were that cool.  
    




    COP:  DQs, arm circles, Irish hammers, Freddies, HRMs, MCs, LBCs
    




    Curb crawls:  Up to 5 breathe, down to 1, then up to 3 back down to 1.  Mosey to small parking lot near fire trucks. 
    




    Five corners/Pentagonal shape – Cumulative but not prostitute style.  10 HRMs, 20 WWIIs, 30 2 count Mountain climbers, 40 squats, 53 LBCs.  Mosey to field as fire trucks are leaving. 
    




    Dora from middle of field.  One runs around the goal post, Other partakes in 53 burpees, 153 2 count American hammers, then 253 SSHs.  This is where the cardio got real my friends.  Mosey slowly to playground with the cushy surface. 
    




    25 PLTs then 28 more PLTs.  The math equals….
    




    Triple check with derkins, flutter kicks and run to the bathroom and back.  Despite our average age, no one needed to go to the bathroom.  Finished with stretching.  
    




    Announcements:  Please consider taking the Bridge site Q from Upchuck.  Prayers for Handshake’s niece, Fudd’s sister, Wojo’s mother, Roger Roger’s father n law and Prophet’s (sp?)friend.  
    




    Thanks for letting me lead.  Enjoy your weekend.  
    

    
			
    
		
    
		
	
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    Sail Away
    
			
    

    Windy morning today. Outwear became sails as they caught gusts. Great to see everyone, especially SinBin and Rosie, rarely seen at RnR.
    




    Mosey to the concessions stand seeking wind relief. Andy Dufresne, helicopters, dead man hang, SSHs, Ukrainian soldiers, plank jacks, copperhead squats, merkins, Freddie Mercurys, box cutters, the wife stretches.
    




    Mosey across the parking lots into the woods. Triple check. Runner to the trailhead and back. Pullups and merkins with feet elevated.
    




    Mosey out of the woods to the base of the grassy hill leading up to the lot. Run from the bottom of the hill to the top, 10 burpees, and run back down. Ran back up and down the hill 4 more times. At the top were 20 jump squats, 30 merkins, 40 scrunchy frogs, 50 SSHs. Walk back up the hill to arrive at the edge of the lot.
    




    Partner up. Partner 1 begins bear crawling across the lots headed for the concessions stand. Partner 2 runs across the lots, tags the concessions stand, and runs back to their partner. Partners switch places, 2 bear crawling, 1 running there and back. Walking lunges across the lot also performed while partner ran. Also, broad jump burpees. Kind of like love hill, sprinkled with the hardest mile.
    




    At the concessions stand, balls to the wall, 10 in cadence shoulder taps, 20 in cadence hoe downs, 20 OYO APDs. Repeat 3x.
    




    STILL time on the clock. A 6 pack. It’s like 11s, but with 6. Running across the width of the lot, exercises were imperial squat walkers and V-ups.
    




    Mosey BTTF.
    




    Tomorrow, Sunday, 3/29 @ 2pm, family ruck/hike in Larus Park. Meet at the outdoor green space next to Gelati Celesti (3004 Stony Point Rd). Ice cream hang after the ruck.
    




    Prayers for Tin Man. I have a lot of respect for Tin Man, he’s quiet, reliable, works hard, shows up consistently, and he’s in terrific shape. A solid HIM. It freaks me out when someone like him has something like this happen. Prayers for healing, for his family and medical team. Speedy recovery, brother!  
    




    Thanks for joining me, fellas. A pleasure to lead and put in work alongside you!
    




    

    
			
    
		
    
		
	
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    I am needed
    
			
    

    Machismo rolled in with 90 seconds to spare.  Scram was there holding down the A.O.  Machismo opened with it’s going to be a good day.  Scram replied with, “Yes indeed my family loves me my wife needs me and she couldn’t do it without me.  She said so herself.”  With that Machismo shared the news of Tin Man’s recent visit to the hospital.  Grateful to be alive the beat down began. 
    




    Mosey to Tin Man’s pavillion at Riverside School warmarama 
    




    Thang 1  4 corners 20 merkins, 40 wwiis, 60 squats, 80 raise the roofs. 
    




    Thang 2 11’s with step ups and dips. 
    




    Thang 3 wall work. 
    




    bttf.  
    




    Prayers were lifted up for Tin Man and his family.  
    




    Coffeeteria:  YHC took the coffeeteria pot to St. Francis for a visit with Tin Man.  Good news is that the doctor was able to find the blockage and went in through his right arm to relieve it.  The Lord’s timing is good and he prepares us for times such as these.  Tin Man could have been in Costa Rica when this happened with less access to medical care.  COT #2 prayers for Brandon, Isaiah (Tin Man’s sons) Patty and the rest of the Tin Man family.  He is ready to get back out.  Since the doctor rammed a wire down his right arm he’s limited to 2lb kettlebells for a bit, but YHC is sure you will seem H.I.M. back out in the gloom.  
    




    






    

    
			
    
		
    
		
	
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    Conan….what is best in life
    
			
    

    With Spring Break starting…..numbers probably for the next week will be lower. Those are out travelling, trying to get away enjoy a break from RVA and the rat race that it is. 7 came out this morning to see what I had planned. 
    




    A mosey to the tower(where we grabbed Hitch) then started off a nice warmup(SSHs, Imperial Walkers, Copperhead squats, Flutters, Alabama prom dates plus adding a little Wilson’s and Fudd’s wife to get the body ready. First part….triple check consisting of shoulder taps, Lt Dans and run up the right side, behind and back down. Get the body moving and working early
    




    A classic, something I enjoy putting into my workouts is a Dora. A classic really works plus you add something like a run uphill it adds more to it. The classic is 100 Merkins, 200 squats, 300 LBCs(plus any additional reps or runs to help others finish). After that it was a short mosey to the nearby circle. We did a 4 corners next(now 4 corners can be 4 points) regular styler today 15 Carolina Dry Docks, 30 DC toe taps, 60 mountain climbers, 90 SSHs(that lactic acid gets going with the SSHs(do an old school 100 Florence SSHs you will see how it feels). 
    




    Time wise, we were in good shape. I haven’t done eye of the storm in a good while. Luckily it didn’t rain as much so to the field for a quick(the middle was 2 burpees) 10 Hand release merkins, 20 Bulgarian split squats, 30 American Hammers, 40 jump squats. The end is near….to the amphitheater for a descending ladder of squats and tricep dips(even numbers dips, odd squats). After that a few minutes left to the flag for broga. Then time was up, numbers, names announcements and prayer led by YHC to close it out
    




    It felt good to lead. I try to just enjoy things figure my body and mind out each time. Even as I get older(with a big year change coming up this summer), I am still learning things on training seeing what my body wants plus making my mental game stronger. Final thought…prayers to Tin Man read on Slack what happened(that was scary give you that whoa moment). He will rest and hope to see him back when he gets the go-ahead. See you next time