Category: Richmond, VA

  • Pool Boy Breaks his first Cindy

    3 HIMs enjoyed a sunrise beef with this KB/Cindy focused workout. We were hoping some FNG’s would show – but alas – another day. Big Rig, Pool Boy, and State Farm grunted through the following mish mash.

    • Warmarama: Various IC XO’s
    • Grab the weights – 62lb KB, 45lb KB, Cindy
    • COP 1 – Rifle Carry
      • Rifle Carry Weight around the median
      • If you drop – 10ea I.C. Ab Xo’s
      • 2 Laps
    • COP 2 – SALLY!
      • Sally Up – Upright Row
      • Sally Down/Song – Deadlift
    • COP 3 – Triple Check
      • Jump Ropes
      • Run Median down, bernie back
      • Curls/Skull Crushers/Obliques (Changed each set)
      • Pool Boy busts his first Cindy, congrats! Right of passage
    • COP 4 – Escalator
      • 5 Rows OYO, 5 LBC’s In Cadence
      • 10 Curls OYO, 10 LBC’s IC
      • 15 Swings OYO, 15 LBC’s IC
    • Turned over to Big Rig for Some Mary
      • Suitcases, Big Rigs, American Hammers
    • MBTTF
    • Names, Numbers
    • Announcements: June 2 family day, 6/22 The Iron Bridge AO starts
    • Prayers: Big Rig M Starting new job

    So happy to see Pool Boy embracing the SUCK this last week. I see big things for him this year. Wonderful intensity from our trio this morning. Honored to lead.

    -State Farm

  • Walk Do Not Run!

    10 F3 men, shaking off the long weekend of a few drinks, a few hot dogs, a Convergence, some pool time, beach time, boating, grilling, and yard work. Who’s ready to throw some weights around. Let’s go!

    Warmarama: Mosey lap around the parking lot, Circle Up, SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Cherry Pickers.

    The Thang:
    Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)
    1: Swings
    2: Curls
    3: Lawn Mowers
    4: Skull Crushers
    4 Rounds

    Tabata: 1 minute work, 15 second’s rest. X 4 (20minutes)
    1: Lunges
    2: Curb Calf Raises
    3: Sumo Squats
    4: Run to the line and back 1 Burpee.
    4 Rounds

    Mosey Cool down lap around the parking lot. (Not a Sprint)
    BTTF
    Counterama: Namerama:
    YHC Took us Out!

    Announcements:
    SOJ Picnic (This weekend) – See Slack
    9/21/24 – 10-year Anniversary
    The Tour is back baby!!! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=drive_link

    LMS: Nothing beats a good Tabata. A couple of audibles to save on time but we got it done boys. Great workout after the long weekend. At no Point, I repeat at no point did the Q sanction a Sprint between Merman and Fandango. Prayers to Merman for a speedy recovery, setting a date for a rematch.

    Thanks for letting me Lead!
    Oyster

  • Summer is underway!

    8 gathered on this beautiful end of May morning to tackle the short week with the right mix of dopamine and adrenaline! The thang:

    warm up with 20 SSH, 10 Don Qs, 10 Ukrainian soldiers, 30 LBCs, 10 merkins. Mosey to lot behind Pemeberton Elementary. BLIMPS workout. Run across lot 10 burpees, run back and then return to exercise spot, 30 LBCs, repeat runs, 20 two count imperial walkers, repeat runs, 25 merkins, repeat runs, 25 plank jacks, repeat runs, 30 side straddle hops. Rinse and repeat for 2nd BLIMPS. Once completed mosey to front of school. Dora : 100 merkins, 200 WWIIs, 300 two count American hammers. Mosey to Quioccasin school pick nick table, three rounds of 25 dips, times up back to flag. 2.6 miles covered today and a beautiful less humid day. Announcements: come support Whitesnake band playing at kindred spirits Saturday 2 to4 at the richmond city location near the diamond, F3 RVA 10 year anniversary Sept 21, save the date. Closed in prayer another day of reflection for those that have laid down their lives for this great country! God is Great, Amen

  • 2024 Memorial Day convergence

    52 Redwoods came out for our 9th memorial day convergence at Tredegar. According to the NBC12 videographer that someday will film our event, here is how it went, more or less.

    5 Burpee start, Mosey to Browns Island the long way across the wooden bridge.

    COP, Disclaimer, Mission. All in cadence. 30x Mountain climber, 10x Don Quixote, 10x Helicopter, 25x Merkin + 5x Wide Arm Merkin + 5x Diamond Merkin, 25x Flutter Kick, 10x Hello Dolly, 15x Bohemian Rhapsody, 10x Alabama Prom Date, 5x Squat, 10x Copperhead Squat. Count off break into 4 groups:

    Rosie Q

    5 Burpee start
    Dora w/ 100 merkins, 200 squats, 300 Flutter Kicks
    Bear crawl up hill 5 WWII, crawl bear down 5 merkins, bear crawl up 10 SSH, crawl bear down 10 jump squats, bear crawl up
    3 rounds of dips and incline merkins on the bridge stairs 15-10-5
    Mary at the Civil War Museum – Rosalita, Rosalita dips, Gas Pumps, Cross leg lifts, Heels 2 Heaven

    Hutton Q

    Mosey to far end of Belle Isle parking lot.  Endless compounding escalator with Bernie up hill or lap around lot between each round.  20 reps each exercise.  Merkins, Imperial Squat Walkers, WWIIs, Carolina Dry Docks, Dips, Decline Merkins.  Finish with 20 Murder Bunnies.

    Swoop Q

    Dora across the small bridge
    50 merkins
    100 squats
    150 Lbcs

    Mosey across canal walk bridge with exercises along the way
    25 money humpers
    25 squats
    50 dips
    At the other side of the bridge Luigi led us with 30 burpees
    Mosey back across the canal walk
    10 merkins
    20 arm circles
    20 reverse arm circles

    Mosey to parking lot to meet the group 

    Heist Q

    1) 11s on Browns Island. LBCs to Merkin Hammers (running up to top of small amphitheater)
    2) Lampost alley with merkins. Start at 1. Build to 10. Back down to 1
    3) Quick trip check near the T. Tyler Potterfield memorial bridge. Dips/squats. Runner goes from picnic benches to transformer.

    After coming back together “Slow mosey” to the War Memorial; 5x WW2 at each left side tree, 1x Burpee at each left side Light post, bear crawl up the hill

    Fallen Brother / Sister remembrance

    • Broadway: Think and meditate on the seriousness of mental health issues. In America we tend to know (intellectually) that mental health is real. Nevertheless, I think there is a disconnect sometimes because it is so easy to get frustrated with other people for silly things but perhaps may not consider… these people could be family, friends, coworkers, neighbors… Therefore, I just want my brothers truly be aware, because that awareness could have a lasting impact on someone’s life or even save a life.
    • Ponch: “Many of us always look forward to vacations, weekend getaways, fun at the local amusement park, or enjoying a barbecue with friends and family, or something as simple as our morning F3 workout. Amidst the joy and relaxation, let’s all take a moment of gratitude and reflection to remember the brave men and women who paid the ultimate sacrifice. Their selfless acts have given us the freedoms and opportunities we cherish today. May we honor their memory and keep their legacy alive in our hearts.”
    • Gomer: Thank you to all the men (and women) that cannot be fathers (or mothers) so that I can be one.

    COT YHC took us out

    2F provided by Pigskin and Mr Rogers / M. Venmo to @uberrock or

    Announcements

    • 10Y convergence announcement Sep 21. Let us know if you want to be part of the planning – Sketch of the convergence so far
      • Bootcamp at 7am at DogPile
      • Cookout TBD in the afternoon Sep 21.
      • planning slack channel TBA; let me know if you want to be involved
      • I know we all have a lot going on and that is in the middle of fall sports, keep in perspective that this is one weekend and we have plenty of notice. Lets get max participation
      • Lets target getting an invite to every pax, including those that dont post so often
    • We have raised over $25k for team Brightside so far. YHC has donated have you?
    • 4th July Convergence
    • New The Iron Bridge AO starting 7a Saturday 6/22 at Goyne Park in Chester; lets help get it rolling! (esp the 2nd and 3rd weekends)  Kudos to State Farm and Posh for leading expansion!

    NMS – We stand on the shoulders of giants.  Thanks to all that made today possible from our founders to Honeydo for the idea and example for this event.  Thanks to Rosie, Heist, Hutton, and Swoop for the Q assist.  Thanks to all who shared at the war memorial.  Thanks to Pigskin and Mr. Rogers for 2F.  Thanks to Gypsy for pics.  Thanks for letting me lead!

    Lets make the next one bigger!

    Get Some!

     

  • Ripples in a Pond

    I really enjoyed my first breaking bread experience. Faces and voices conveyed gratitude and thanks, hearty fried chicken, sides, tea and desert sated the body. My cup was also filled. Serving others, with kindness and humility, makes the world a better place. If you haven’t given breaking bread a try, you won’t regret it, and you will want to return to do it again.

  • DR Brunch Club Pre-run

    The call was made and Whitesnake answered. Nice easy prerun around the AO for the morning. Catching up with Whitesnake along the way. A few turns…cross the walking bridge.. up a hill and back to site for some fellowship with the convergence pax.

    SYITG!!

    v/r

    Gypsy

  • Memorial March

    14 HIM’s humped their rucks a couple loops around and over of Bel Isle in honor of our fallen heroes. Mumble chatter was strong, views were awesome, and no PAX were lost along the way. TClaps to POOL BOY showing up and putting out! Keep the ideas flowing gents – we’re gonna see some awesome F3 initiatives and growth this year! Yours AYE! DTH

  • Field of Dreams

    “Who’s the Q?” Someone asked as YHC was chatting away with the PAX. Just realizing it was already 3 minutes past 6. “Oh yeah, it’s me! Let’s go!”

    It was a party of six. We hit the trails at Rockwood. PAX ventured off the paved trail to the memorial on Gregory Pond. We took a moment to reflect on this Memorial Day weekend, those brave souls who made that sacrifice.

    We made our way through the trails, hitting some off road, trying to get lost but not too lost. Finally took one trail and it took us out right into the outfield of one of the ballparks. YHC felt like Shoeless Joe from Field of Dreams.

    Great time out this morning, and great to have Pool Boy out for his first Ruck. Second time out and he’s already double dipping!

    Happy Memorial Day Weekend everyone!

  • More than expected

    4 runners headed across the Lake Salisbury dam and got a little more mileage than expected. 3 walkers did their thing but some had to leave early for dogs and kids. Coffeeteria was enjoyed by those that stayed.

    Convergence tomorrow, 7am at Tredegar. Start of the Summer Tour. PreRuck at 6am.

  • Breaking Bread

    YHC and Swoop teamed up for breaking bread this weekend. On our drive to/from we covered our usual topics that we typically discuss over morning coffees after workouts — mindset, principles learned from faith, gratitude, drive, and the importance of instilling those characteristics in our children. Breaking Bread always finds a way to create the clarity and focus for what matters most in life. Giving back, being grateful for all the goodness in your life, and looking out for others when they’re most in need.