Category: Richmond, VA

  • Omaha

    Three ruckers with a mission launched from Libbie bound for 5.6 miles of the unknown. We covered a lot of hills. In fact, all of them. Tempsford, Wilton, Hillcrest, and Charmian. We moved at a good pace fueled by conversation, exchange of perspective, the cut off of happy hour, and to get the hills behind us.

    2nd F was awesome as always.

    June 6, we will launch from the same place, but at 7pm for 9.3 miles for the Utah ruck. We intend to end with a late dinner somewhere in the area. See Slack for details.

  • Embracing the rain..

    When YHC went to bed last night, it looked like the rain would hold off until after our workout. However, Marv’s advanced app provided a different story that turned out to be true. As the rain started to fall and 0530 rolled around, the 11 assembled headed out for this week’s edition of Hoedown.

    Mosey to the black top for a warm up.

    • SSH
    • Imperial Walkers
    • Don Quixote
    • Dead Man Hang
    • Merkins
    • WWIIs

    Mosey to the upper field for a Triple Check, starting along the wall of the school.

    • Partner 1 runs across the field and does 5 pull ups.
    • Partner 2 does donkey kicks on the wall.
    • Partner 3 does dips on the benches.

    Mosey to the center of the field for eye of the storm. Start in the middle with 3 burpees then run to a corner, do exercise, return to middle for the 3 burpees.

    • Corner 1 – 20 squats
    • Corner 2 – 20 LBCs
    • Corner 3 – 20 Merkins
    • Corner 4 – 20 Monkey Humpers

    Mosey back down towards the parking lot under the covered walkway. Partner up along the railing. 4 rounds of 10 inverted merkins.

    Mosey to the drop off loop for another triple check.

    • Partner 1 runs around drop off loop
    • Partner 2 Balls to the wall
    • Partner 3 LBCs

    Mosey to the parking lot nearest Forest Ave for 11s.

    • Derkins – Start with 10
    • WWIIs – Start with 1

    With a few minutes left, circle up for some Mary.

    • American Hammers
    • APDs
    • Heels to Heaven

    Numbers / Names / Announcements

    Reflecting on 1 year with F3, YHC is thankful for small changes, this group and the opportunity and ability to get up in the morning to come out in the Gloom.

  • The Hills are Alive 3

    TYA & Swirly

  • The Hills are Alive 2

    TYA & Swirly

  • Rainbows and 1000 Posts

    YHC was ready to start the week off as this is the first day off for the teachers of the group we were going to get a 30 minute workout in then off to Rise and Shine for a 2nd F breakfast with the PAX that posted today. We had 7 and here is what went down:

    COP

    We mosey to BB courts and circle up for 20 SSH, 10 DQ’s, 10 Helicopters, 15 Arm circles(10 small and 5 Big), Reverso, 10 Imperial Walkers, 10 Alabama Prom Dates, 10 reverse scorpions and 20 LBC’s.

    THANG

    So we had Corned Beef’s Gym set up with 6 stations and the 7th person ran a lap as the timer.

    Station 1 – Jump rope, Station 2 – Bench press with 60 # band, Station 3 – Curls with 50# band, Station 4 – Squats with 40 # band, Station 5 Shoulder extensions with 20 # Bands and Station 6 – stand a twists with 30 # band.

    We were able to complete 3 rotations of all the stations before we wrapped up and meseyed to the flag.

    COT

    Numberama, Namerama, YHC took us out in prayer.

    Congratulations to Spit on his 1000th Post as this is quite an achievement and the energy needed to sustain the region and devlop F3 in DaVille. It was also great to see Trout who has not posted in awhile!

    Have a great week Gents! See you in the gloom soon!

    Cheers…CB!

  • The eye of the storm

    13 locals came out to enjoy the 70 and Sunny conditions at the Alamo. Let’s Gooo!

    Warmarama: SSH, Helicopters, Arm Circles, Imperial Walkers, DQ, Copperhead Squats, Cherry Pickers, Jazzersize.

    The Thang:
    Round1: Eye of the Storm
    Corner1: 20 Merkins, 20 Heals to Heaven
    Back to the start: 5 Burpees
    Corner2: 30 Squats, 30 Carolina Dry Docks
    Back to the start: 5 Burpees
    Corner3: 40 SSH, 40 Flutter Kicks
    Back to the start: 5 Burpees

    Round2: Eye of the Storm
    Corner1: 20 Merkins, 20 Heals to Heaven
    Back to the start: 5 Burpees
    Corner2: 30 Squats, 30 Carolina Dry Docks
    Back to the start: 5 Burpees
    Corner3: 40 SSH, 40 Flutter Kicks
    Back to the start: 5 Burpees

    Round3: Eye of the Storm
    Corner1: 20 Merkins, 20 Heals to Heaven
    Back to the start: 5 Burpees
    Corner2: 30 Squats, 30 Carolina Dry Docks
    Back to the start: 5 Burpees
    Corner3: 40 SSH, 40 Flutter Kicks
    Back to the start: 5 Burpees

    The Easiest Mile:
    20 Bear Crawls, 20 Lunges, 10 Broad Jump Burpees
    Repeat all 3 until you get to the other side

    2 Minutes of Mary:
    American Hammers
    LBC
    Flutter Kicks

    BTTF
    Numberama: Namerama
    Announcements:
    Old Glory tomorrow at No Toll.
    See Slack for more

    Thanks for letting me lead today.

    Oyster

  • It’s Just So Juicy

    Eight came to whack the ball around in the latest edition of The Batteau, Summer Pickleball Edition. Temperatures were, once again, 70 and sunny. According to ESPN’s SportsCenter coverage, the following might have happened:

    COP. Mosey around the courts, watching for the occasional court drying equipment or ball barrier. Work in a few reps of shuffling side-to-side or Bernie Sanders to get the muscles loose.

    SSHs, Dead Man Hang, and a little bit of broga. Onto the Main Event.

    Doubles. Fun was had. Wind was a factor. Rain held off.

    Nice work, gentlemen. Great games today.

    Numbers, names, and YHC took us out.

    NMS: Whitesnake is susceptible to conversation during a match. Topics included the difference between les Blues and les Spurs.

    Announcements:

    TODAY: D-Day Anniversary Celebration Ruck (June 3). “Omaha” Meet at Palani Drive. 401 Libbie Avenue (across from Libbie Market). 5:45 launch. 5.6 mile route (aka, distance from Omaha Beach to Pointe du Hoc (look it up). Something to do with Rangers. Happy hour to follow.

    Thursday (Actual 80th Anniversary): Utah. 7:00 p.m. 9.3 miles, roughly Utah Beach to St. Mere Eglise. Meet at Palani Drive.

    June 22nd. (Skip the WWII Barbarossa reference). Goyne Park, Chester. Fully charge the battery on your EV and put in the extra distance to visit a new AO (and support your brothers with the launch!). See State Farm or Posh for details.

    Don’t sleep on the Summer Tour. Get out there and hit some new locations.

    And, don’t sleep on The Bridge. These guys need our help as they work back into society, learn some skills, and get themselves back on their feet. Get out there and help someone. See TYA for which weekends F3RVA has the Q.

    Find a challenge. Find a hard challenge. Take it on, and make an impact.

    UpChuck spits the bit.

  • Welcome to Sprinkles

    Ten of us posted for a beautiful fall like morning (50 degrees) and we were glad to welcome a FNG (Sprinkles). After a warm up we went to:

    Playground area for: 2 sets of 20 Jerkins each

    Soccer field for: 100 yard of 10 squats every 10 yards. Turn, do 50 yards of Ukrainian Soldiers. Ab Break at midfield with 100 abs (4 sets of 25…WWIIs, Crunchy Frogs, Knee Ups, WWIs). 50 more yards of Ukrainian Soldiers. Turn, 50 yard job back to mid field for: Leg Dora (L’Dora): 100 Squats, 200 Lunges, and 300 Heal Raises. Each of us doing approx 500 yards between the leg exercises. Ab Break at midfield with 100 abs (4 sets of 25…Rosalitas with legs down to ground between sets, Heels to Heaven, Knee Ups, Side Crunches). Then a Jack Web: 1 Chuck Norris for every 4 Air Presses Ab Break at midfield with 100 single count American Hammers. Break included 60 second plank.

    Playground area for: 7’s of Chuck Norris and Pull Ups, and 11’s of Step Ups and Squats.

    Prior to COT, another 60 count plank hold.

  • The Prodigal Son

    5, later 6, assembled in the full daylight that is Sunday Funday. Conditions were 70 and sunny. According to the 30-and-under crowd struggling to communicate verbally, the following might have happened:

    Route: Bridge, Buttermilk, Belle Isle loop, bridge, North Bank. Just over 7 miles. Nice work, fellas.

    Back at the parking lot, Ollivander joined us. Nice to catch up.

    Names, numbers, YHC took us out.

    Announcements:

    Blue Ridge Relay. Team has about 10-11 guys so far. Reach out to TYA to join. Leave September 5. Run is September 6-7. Homecoming is September 8. This is a 210 mile relay. Candidly, it’s not for everyone, but we have been doing this for about a decade. If you are interested in learning to put “push yourself; don’t hurt yourself” into action, please consider joining us.

    Grow Ruck. Already happened. Twice. See Faceplant for a summary.

    ReeseStrong 5k. “The Hard Way.” Already happened. More than twice.

    Something new in a place called, “Chester” starts in June. Something similar, but not the same, that is also new (or maybe a resurrection of something else?) has started in a place called, ”Amelia.” No Bachelor’s Degree in Outdoor Recreation or Supply Chain Management for Exercise Shoes required. Just show up.

    Summer Tour. On-going, again, but different. Run the numbers and make a plan. Learn where Chester is. Amelia is a different thing.

    Offshore is hosting some kind of corporate 5k on Thursday, June 6, designed to show who the fastest person is in his office. Invite your work colleagues, smoke them, and earn the right to remind them ad nauseum that they lost for the next year. Jerks. Also, remember to mention winning this in your annual performance appraisal under “Strengths.”

    NMS: It’s summer. So, watch for wayward traffic cameras / speed zones that are set for school day speed limits. See Faceplant for details or to test drive a Rivian.

    If you know what the ReeseStrong 5k is and you did it The Hard Way, you are Old School. T-Claps.

  • 9 years of good times

    31 F3RVA stalwarts joined YHC at Rockwood Park to celebrate YHCs 9 years in F3. The weather was cool and crisp and according to the many baseball moms and dads pulling into the park, this is what went down.

    9 burpee starter, then head to the big field (alternative to YHC’s planned start at the little league field that was being lined), where Gumbo and I played our American Legion ball. Warmup with some standard fare with a lot of mumblechatter throughout – finish with a couple of burpees to get the attention of the PAX.

    Partner up and line up on the foul line for a Love Field – P1 runs to the opposite foul line and P2 rotates between bear crawl, lunge and Ukrainian Soldier – turn around and bring it back to the start. Next up – Beast on the baseball field – pointer – you run less if you’re closer to the infield. Burpees, Squats, WWII, Groiner, merkins, jump squats. One last thing on the field before getting pushed off by the incoming players – line up on the edge of the grass and get to the fence by going backward – crawl bear, crab walk, or reverse lunge. Get off the field and get some Mary by Hardywood for the 6.

    With all the lots full and cars rolling in we had to find the hill behind the parking lot, and what do you do on a hill. Jacobs Ladder, and since it was a special day we can go to 9 instead of 7. 5 jump squats at the bottom and increasing burpees at the top. Close out with a rapid fire randorama variety of exercises and YHC botching the final cadence.

    A little over 9 years ago a neighbor (formerly Shooter, he may get renamed if he ever comes back) told me that Splinter was working out with a group that he thought I would like. After DKs workout of bear crawls, merkins, and Lindseys, little did I know that it would grow into a staple of my day to day.

    Thank you to all of those that showed up and the few that reached out to tell me they had a conflict. I appreciate the support and the opportunity to lead that F3RVA has provide. So much support provided through all the ups and downs of life over the last 9 years. I’m not sure where I’d be without it, definitely not in the physical and mental shape that I am currently in.

    With Gumbo’s matching we raised another chunk of money for Team Brightside – keep it up through the fall. Oyster may have found a new home base for Saturdays, workout, Arepas at the Farmers market, and pickleball. Great to see Pool Boy and BooBoo out there this week, 2 new guys that are pushing through the reps and getting the support that we all got early in our F3 lives.

    Announcements

    June 22 – Chester Saturday workout starting – See State Farm and Posh for details.

    Some other fun things going on around F3RVA, be on the lookout on Slack.

    Thank you all again – Everything is coming up Rosie.