Category: Richmond, VA

  • Just a little run down to the James

    6 HIM’s of Midlothian joined YHC and Honeymoon for a little post Yacht Rocks workout at TwinTeam. It was a dual Q today that went a little something like this –

    Warmarama –

    • Start the jog down to the river / stopping at the side streets and at the river for –
    • Side Straddle Hops
    • Dead Man Hang (see Last Call for a form check)
    • Helicopters
    • Ukranian Soldiers
    • Merkins
    • Carolina DryDocks
    • LBC’s
    • Heel touches
    • Other stuff that can’t be remembered

    Thang 1:

    • Dora – 100 tricep dips, 200 WWII’s, 300 squats – runner heads to the pavilion and back.

    Thang 2:

    • Run through the trails stopping for various exercises — merkins, LBC’s, etc.

    Back to the Flag. The PAX covered just under 3 miles in the humid soup of the day.

    Announcements:

    • Convergence on Monday
    • 2nd F on June 2nd at Horner Park (?)
    • Check Slack on details for both events

    YHC took us out.

    A little bit more exercise activity at TwinTeam today. You just can’t hold back these freaking studs.

    Great to see CoinToss, Rodeo Clown and Melville make the appearance at TwinTeam. If you are in need of a bootlegger, Melville is your man.

  • Cicadas

    5 guys showed up to take on the day the right way. Here is a sketchy recollection of what happened.

    COP — various and sundried activities

    Doracide —
    100 squats
    200 Mountain Climbers
    300 SSH

    Not THrowing Away My Shot
    2 tries to make a free throw
    No makes equals 5 burpees.
    None of us made it so 25 burpees!

    10 calf raises, 10 upward merkins
    repeato until YHC switched exercise numbers to
    20 calf raises and 5 upward merkins

    Back to the flag for some stretching

    Looking forward to seeing everyone at the convergence Monday!

    Peace

    Opus



  • Class of 2024

    7 able bodied musclemen gathered in Eagle territory in the far West End. Attila was in sleep catch up mode in his car but once 5:30 arrived he was ready to roll.

    COP: DQs, DMH, helicopters, merkins, MCs, FMs and LBCs.

    Mosey counterclockwise around the school with sets of 20 and 24 (in honor of my daughter’s Jane’s graduation from Freeman). start with moseying while doing around the worlds. When stopped do 20 sit and presses and then 24 standing presses. Mosey with halos and do 20 coupon squats and then 24 calf raises. Mosey to eagle sheds and do a bear crawl and then run back. I think you are getting the general gist.

    Other sets included dips and lawnmower pulls, bench and more bench, bicep curls and more bicep curls, coupon flutter kicks, heels to heaven, american hammers and more presses (Pigskin likes his presses, maybe that explains his prowess). We finished with 20 burpees (4 sets of 5) and some stretching (gots to do that when you get old). Very limited tooting which is a rarity with this group.

    Prayers for Fudd’s sister and my father. Have a wonderful Memorial Day (convergence at Belle Isle on Monday at 7) and god bless those who sacrificed their lives in protection of our nation and our rights. Congrats to all high school and college grads!

    Fireman Ed

  • If you lay diagonally, you’ll gain another 6 inches

    WARMARAMA: Mosey to bus loop for warms that included helicopters, dead man hangs, cherry pickers, mountain climbers, merkins, sprinkling of broga, and some LBCs. 

    Mosey down the hill to cul de sac behind turf field. Stop halfway down and hit mountain climbers in cadence. Recover.

    After arriving at cul de sac, hit more mountain climbers in cadence. 

    COP 1: Starting in the cul de sac and moving uphill, stop at each street light and perform a letter of BLIMPS going up by 10 reps each time:

    B.L.I.M.P.S

    • B – Burpees 10x
    • L – Lunges 20x (single count)
    • I – Imperial Walkers 30x
    • M – Merkins (no cheat) 40x
    • P – Plank Jacks 50x
    • S – Squats 60x

    Recover. Another set of mountain climbers in cadence. The hardest (physical) part of GTE 47 for me was the combo bear crawl and mountain climbers with rucksack on our first cadre Flight Nurse pushed us through. He smoked us on those exercises for 90 minutes before we even left Forest Hill Park. Today’s mountain climbers were in honor of my GTE brothers. 

    Mosey to ramp for Jerkin Gym.

    COP 2: Line up at handicap ramp single file for Jerkin Gym. Each man takes a section. 7 jerkins then 7 dips OYO. Leapfrog to next open slot. Repeat all the way up. Dropped to 5 reps a piece halfway up. 

    Mosey up to bus loop for another round of mountain climbers I cadence. 

    COP 3: Perform a set of exercises, then run a lap around the bus loop for Dirty 100:

    • 100 SSHs, run a lap
    • 90 2x Flutter Kicks, run a lap
    • 80 Squats, run a lap
    • 70 LBCs, run a lap
    • 60 2x Mtn Climbers, run a lap
    • 50 Lunges

    Mosey BTTF for 30 seconds of mountain climbers. 

    ANNOUNCEMENTS: Honor our fallen soldiers by doing Murph at Rock n Roll on Saturday at 0700. Hit Tredegar Iron Works (Belle Isle parking lot) on Monday at 0700 for convergence. 

    PRAYERS: For graduates this weekend, for those traveling / coming home for the holiday, for lighter times at work, for our fallen soldiers. USA

  • Heist’s Hot Hands!

    11 grown-boys set their alarm clocks this morning so they could get up and go play outside with some friends. YHC was itching to play some Ultimate Frisbee so here’s what went down…

    Warm Up – Moseyed on down to the football field and took one lap around the track. Gave the F3 Mission and got into it…SSH, multiple shoulder stretches, Cherry Pickers, DMH, LBC’s, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split up into teams for some Ultimate Frisbee. The odd number left us with 6 v 5 and that one-man advantage proved to be a HUGE factor. It’s hard to track stats out there but here’s a quick summary of everyone’s performance.

    Heist – A+ for effort. Left his hands at the house but brought extra heart!

    Fandango – Steady contributor in the middle of the field and earned his team a few (illegal) extra yards.

    Boberry – Flexed his Disc Golf muscles and helped pin the opposing team back on kickoffs.

    Cookie – Utilized press coverage like a boss but was tickled when put under pressure.

    Warby – Great communication, was never out of position and kept his head on a swivel.

    Honeymoon – Put on a clinic with great throws, catches and coverage. Possibly a former Semi-Pro player.

    Orange Crush – Whether it’s because he switched teams or not, we’ll never know…but the dude just wins.

    Crabgrass – Made the guy on his shirt (Mahomes) proud today. Stellar throws and several Kelce-like TD’s.

    Tzatziki – Silent but deadly. He let his play do the talking with consistent tosses and reliable hands.

    Oyster – Strategic and calculated. Executed the West Coast Offense brilliantly with short/quick throws.

    Rudy – Was held in check for most of the game but was often in the right place at the right time.

    Announcements –

    • Saturday, May 25th – Big Rig leading Murph workout at Rock n Roll at 7:00am
    • Monday, May 27th – 7:00am convergence at Tredegar Iron Works
    • Sunday, June 2nd – 2F event at Horner Park from 3:00pm-6:00pm

    Prayers –

    • Heist’s friend has a daughter named Hannah who took a nasty spill and busted up her knee. Prayers that she’s able to get back on her feet soon.

  • Just Beat It

    5 Runners and 3 Ruckers arrived at Rutland this morning.

    Runners did a reverse Rutland loop adding in Knollwood and a trail cut through to the Bojangles loop. Runners kept it to most. Bro code running getting in 3.5 to 4 miles

    Ruckers did their thing but mostly stayed around the Rutland loop (as observed by the runners)

    T-Claps and an official re welcome to Beat It (formally known as Brownie) is posting his 4 post in 6 days!!

    Spit On That!!

  • one inch

    7 bootcampers plus 2 romantic walkers gathered on a lovely morning for 45MOM. Here’s what transpired:

    COP after a mosey around the school.

    DORA on the tennis courts: 100-HRMs, 200-Imperial Squat Walkers, 300-Flutter kicks

    Suicides across the tennis courts

    Ring of Fire: Plank around the monkey bars. Pax takes turns performing 5 pull ups while the rest are doing Mountain Climbers. 2nd round: Plank Jacks. Mosey back to the flag

    COP: LBCs, American Hammers, Freddie Mercuries.

    COT: Numberama, Namerama, YHC took us out.

    NMS: The BB title is not a phallic joke, sorry Saab. After my recent accident in “the neck of the woods” around rural Connecticut in which I nearly “lost my head” literally and figuratively (@ Oyster) , an ER doc told me if the rope had struck my neck one inch lower then it would have crushed my larynx and I would have suffocated and died out in the woods. Which got me thinking about how many times a year (a month? A day?) we are one inch from death without realizing it. Every moment of life is a gift- live gratefully!

  • Forgive. Wait, how many times?!

    Five brothers gathered in the scorching summer sun to conquer something new at The Crossing. After the usual brief moseyrama, disclaimer, and warmerama reps in cadence, the PAX circled back to the upper parking lot where cones marked out a long stretch of (mostly) shady pavement. YHC recited the following verse and explained a new version of the BEAST, resurrected by the power to FORGIVE. 

    Then Peter came to Jesus and asked, “Lord, how many times shall I forgive my brother who sins against me? Up to seven times?” Jesus answered, “I tell you, not seven times, but seventy-seven times.” (Matthew‬ ‭18‬:‭21‬-‭22‬)

    FORGIVE

    • 7 stops total 25, 50, 75, 100, 75, 50, 25
    • x10 reps at each stop, as follows:
    • Flutters
    • Opus
    • Rosalita Dips
    • Groiners
    • Imperial Squat Walkers
    • V-ups
    • Elbow Slides

    COT:

    • Counterama #5
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Gettin HOT at The Crossing and only gonna get hotter! Might have to change the name to Sweatfest for the summer. Missing a few regulars tonight, but it made a good opportunity to introduce a new exercise routine that’s been simmering a while. Great to see the Woodsman getting after trying a number of new AO’s, and TClaps to Banksy making a 2nd posting so soon! The 70 reps turned out to be quite a challenge. Next time I’ll get the number right and have 11 reps per stop to meet the number goal of 77 per round, just the way Jesus said it should be. SYOTG, Yours, DTH

    Announcements (SEE SLACK!)

    • Sat Murph at Rockwood
    • Convergence Mon 7-8am at Tredagar

  • Master of His Universe

    Fourteen Road Scholars embraced the hills of Westham for routes of multiple lengths. We started out with a climb up University Dr, a detour to First Watch, and then dropped down to Westham Station. There were various “finger hills” that challenged the Pax.

    The curious deer crossed the road and the hawk got his mouse. Marv took us out.

  • Memorial Day Convergence 2024

    Memorial Day Convergence 2024

    Hey PAX of F3RVA and beyond, come on out Belle Isle at 0700 for our 9th annual Memorial Day convergence.

    This workout will feature Qs from across the region and wrap up with 2nd F at the belle isle parking lot.

    Some pax will start a pre run / ruck at 6. A great way to drop a few more before bikini season.

    Looking forward to seeing you all!

    Get some!