Category: Richmond, VA

  • Rainy and 60

    A wet day but at least it wasn’t really cold. I keep thinking about the saying “there’s no such thing as bad weather, just bad clothes.” I dressed appropriately today. But that didn’t stop me from getting wet.

    We started out under the shelter beside the parking lot.

    Warmup

    • 20 SSHs
    • 20 Merkins
    • 20 IWs
    • 20 Lunges
    • 10 Don Quixotes
    • 20 Squats

    Mosey to the ‘entrance’ to the covered walkway behind the school.

    11s between ‘entrance’ and far end of the sidewalk with V-ups & Hand Release Merkins

    • 10 & 1
    • 9 & 2 etc.
    • Stretching exercises

    Divided up for Triple Check

    • Partner 1: Timer runs down the covered walkway, turns right to run down the sidewalk by the back of the school to the gate, does 5 Burpees and then runs down the other sidewalk back to the covered sidewalk and turns right to run to the ‘entrance’ to the covered walkway.
    • Partner 2: Squats
    • Partner 3: Crunchy Frogs

    Mosey back to the outside wall of the bathroom near the flag (parking lot)

    • People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 10 SSHs OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 10 SSHs OYO
    • People’s Chair 15 Milkers, 10 BTTW Toe Taps, 10 SSHs OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 10 SSHs Kix OYO

    Mosey back to the shelter beside the parking lot.

    • 10 Dips in cadence
    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • 10 Dips in cadence
    • 10 Bulgarian Split Squats right leg in cadence
    • 10 Bulgarian Split Squats left leg in cadence
    • 30 Bench kicks OYO
    • 10 Dips in cadence
    • 60 count elbow plank

    Announcements

    Memorial Day (Monday) 7:00 AM, Brown’s Island

    Socrates was considered the wisest because “he knew that he knew nothing at all”. Plato

  • The “Big Farm” Standard

    YHC and Big Rig brainstormed for days on end over what to call our mish mash of fitness metrics stolen from various armed forces PFT’s and the GTE event test. We landed on this innovative name (Big Farm, get it?!). The content here-in MIGHT be a preview of what’s in store at our Bermuda CSAUP Tuesday… 😉 How do your scores line up? Give it a shot!

    Props Note: Big Rig ran 4 miles prior to this event, and still posted some very impressive scores!

    The “BIG FARM Standard”

    Max 2 minute Reps (Good Form) – 2 minute rest b/w sets

    • Pull-Ups
      • State Farm = 22
      • Big Rig = 17
    • Hand Release Merkins
      • State Farm = 62
      • Big Rig = 50
    • Diamond Sit-ups
      • State Farm= 53
      • Big Rig = 49
    • Burpees
      • State Farm = 30
      • Big Rig = 27
    • Dips (Real Bar Dips)
      • State Farm = 55
      • Big Rig = 53

    FINISHER

    • 1.5 Mile Run
      • State Farm = 11:35
      • Big Rig = 11:25

    Definitely missed some of our normal 6am HIMs, but understandable given my purse/negligee were soaked thru after a piss pounder of rain rolled through. Thankful to Big Rig for bringing YHC some much needed energy this morning. STYITG.

    -State Farm

  • Flamboyant Skipping, Puddle Splashing

    10 rain lovin puddle jumpers assembled at Rockwood for the first 2024 School of Rock. Here’s how these champs tackled the suck:

    WARMERAMA

    • Welcome, Disclaimer
    • Variable IC reps to stretch a bit

    RUN&BEAR

    • Mosey down to the bottom of the grass hill and bear crawl back to the top

    LUNGE ALLEY

    • Indigenous peoples lunge down the paved path with last PAX doing x3 mericans then run to the front

    “FUN” WITH BRICKS

    • Bear crawling, etc
    • Sorry I can’t recall what else we did with bricks…

    TUG-O-WAR

    • Princess Peach and Oreo quickly teamed up on one end, soon to be joined by Flounder
    • Buckets and Banjo on the other end, later joined by Guppy
    • The girls won and earned x5 mericans
    • Boys did x3 burpees

    2.0 RUCK

    • DTH loaded up Banjo on shoulders & Oreo on his back
    • Heist front carried both Buckets and Guppy
    • Sable hoisted Flounder on shoulders, which made her quite tall
    • Big Rig finally convinced Princess Peach to climb aboard – she was not a fan
    • Kid Ruck around the big parking lot, with a stop to switch carriers half way around
    • Buckets and Banjo both took a turn carrying Oreo

    SKIPPING & SPLASHING

    • Follow the leader, DTH doing the most ridiculously girly skipping across the last couple parking lots, splashing in all the puddles

    BTTVSF for COT:

    • Counterama # 10
    • Namerama
    • Drinks, Oreos, and Melon

    NMS:  Banjo and Oreo were already soaked and smoked from doing the men’s bootcamp but Buckets brought the big boy A-game energy, Princess Peach brought OG experience, and FNG Flounder (Sable’s daughter Isabella) was quick to break out of shyness to join the silliness that only a Pediatrician knows how to inspire. Heist’s little, re-named Guppy since we don’t recall his former nickname mostly rode the Dad train, but was finally lured into action for the boys versus girls tug-of-war. Well done to all, and thanks for giving the Henderson Clan some company embracing the suck on a drenched morning. We’ll pray for some finer weather for the June School of Rock and get an even bigger crowd! Yours AYE, DTH

  • BRICK & ROLL

    A swarthy band of 15 studs posted to Rockwood in the pouring rain for a turbulent ride on the DTH pain train. The PAX included two FNG’s courtesy of Rodeo Clown (well done!) and YHC’s own 2.0’s Oreo and Banjo, who didn’t have a choice considering the M is out of town. Here’s why none of us will be able to grip anything tomorrow…

    The THANG:

    WARMERAMA: 

    • Mosey to the F3RVA-tagged Taco and each PAX collects TWO BRICKS – PAX instructed to carry bricks in hand the entire 60 minute bootcamp
    • MUSIC BEATS turned UP
    • Mosey to a moist grassy area to circle up
    • Welcome & Disclaimer
    • With bricks in hand, the following were completed IC – SSH, Don Quixotes, Ukrainian Soldiers, Cherry Pickers, Opus, WWII’s, CrabCakes, Dancing Bears

    COP #1: 

    • Mosey up to the snack shack
    • WALLORAMA
    • BTTW for Chicken Peckers (a request from Oreo who showed the PAX how it’s done!)
    • Hoedowns IC
    • Milkers IC

    COP #2:

    • Mosey back to the grassy area
    • Circle up for SALLY #1
    • Sally Up/Down with Flutters and Bricks held over/behind head with every DOWN, and WWII up into American Brick Hammers with every UP

    COP #3:

    • Mosey onto the parking lot for TRIPLE CHECK #1
    • P1 – spider mericans on the curb
    • P2 – LBC’s w bricks in shoulders
    • P3 – mosey across lot and back

    COP #4:

    • Mosey over to grass strip near bball field
    • APPLE TURNOVER – With bricks in hand, alternate Bear Crawl or Crab Walk switching at Q’s call

    COP #5:

    • Circle up for SALLY #2:  Squats with UP/DOWN, while bricks remain held overhead for UP, and out front for DOWN

    COP #6:

    • Mosey up to the Snack Shack Picnic Tables
    • TRIPLE CHECK #2:
    • P1 – bench step ups
    • P2 – American Brick Hammers
    • P3 – runs halfway down the lot and back

    COP #7: 

    • Mosey back to the grassy area near the flag and split into two teams for TUG OF WAR
    • Bricks in one hand, rope in the other
    • Team Mudslide with 7 adults beats Team House Party with 6 adults and 2 kids, x10 Mericans for the Winners, x5 Burpees for the losers
    • Same teams, switch hands …same result and mericans/burpees awarded again …kids defect to the winning team and State Farm comes over to Team House Party
    • Round 3 with the same result, darn that Mudslide anchor! Apparently SF isn’t the magic sauce. 

    COP #8:

    • Mosey back over to the big lot for a few rounds of COUPON 50’s
    • x20 reps Corner 1, then x15 at #2, then x10 at #3, and x5 at #4 = total of 50 reps
    • Round 1 – WWII’s
    • Round 2 – Jump Squats
    • Round 3 – Brick Slide Mericans (like HRM’s except you slide the bricks out and back when all the way down)

    Mosey BTTF:

    • Return bricks to truck
    • Plankorama de ROSIE

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    #SOJ  !!WHUA WHUA!!

    NMS:  Anytime the beatdown has EIGHT different COP’s and you’re carrying coupons for the entire hour, you know your ridin’ the DTH pain train! TClaps to the 2.0’s and FNG’s conquering this today, and respect to all you guys posting in the elements – JUST the way F3 should be! Hey fellas, guess what, your kid doesn’t have to wait for a School of Rock to post for a beatdown – let’s get the 2.0’s out in the gloom more often! Solid work from RC getting TWO FNG’s out today! Jim is an ex-STPT guy and enjoys woodworking – hence GEPPETTO. Harrison is a former Eagle Scout, hence BROWNIE. Also he and Heist had a funky small-world moment as they locked eyes and knew one another from Boy Scouts Troop Number ###. As always, appreciate the honor to lead. Yours AYE! DTH

    Announcements (SEE SLACK!)

    • Tuesday CSAUP celebrating State Farm’s 1 year F3versary, starting at 0430 down south at Bermuda Triangle
    • Next Sat, Big Rig is leading a Murph at R&R
    • Memorial Day Monday, 7-8AM CONVERGENCE at Tredegar Iron Works

  • Frog Legs & Car Condoms

    Four men second guessed the decision not to Fart Sack on this rainy morning, but showed up anyway due to FOMO. It was wet and soggy the whole time, but all involved had a 70 & sunny disposition. Handshake was with us in spirit.

    Mosey to Toll Booth parking lot for some introductions and disclaimers.

    COP warm up: SSH, DQ, DMH, Wilson, Fudd, HRM, WW2.

    Mosey across James River and back with a few squats at each light pole.

    Mosey to Pump House Park with a few squats and LBC’s along the way.

    Mosey around Pump House Park with a few squats along the way.

    *We tried to Mosey a partner water pipe loop, but Up Chuck seemed a little scared of the puddles so I deemed it appropriate to adapt & modify to accommodate his special needs.

    Mosey around park, back to flag, with a few squats and LBC’s along the way.

    120 seconds of squat Mary until time was called.

    Announcements: Pickle Ball on Mondays. See Oyster for details.

    Prayer Requests: UpChucks friend CC passed away.

    Snuff took us out with a very inspiring prayer.

    Lesson of the day:

    The Victorian Gothic treasure that is the Pump House is located in the Byrd Park District, west of the Arthur Ashe Boulevard Bridge on the Kanawha Canal. It was designed and constructed in the 1880s under the leadership of the great Richmond city engineer Col. Wilfred Emory Cutshaw. A description of its original functions from the National Park Service: A municipal industrial building whose purpose was to house the Richmond city waterworks. The building, which served as the city’s waterworks from 1883 until 1924, is conveniently situated to draw water from the James River and Kanawha Canal as well as its own smaller canal. The facility pumped water uphill from the canals to the Byrd Park Reservoir, the city’s main water supply. Far from being entirely simply utilitarian, however, the pump house was also a popular gathering place in the late 19th and early 20th centuries. A dramatic feature of the Pump House is the old open-air dance floor — an open space with a balcony above the pump room on the top floor of the building. The future plan for the Pump House is that it will one day make a grand return as the new home for the park system visitor’s center or a James River museum. It may also be a learning center, host weddings, parties, meetings, events and the batteau rides on the Kanawha Canal could again be a feature.

  • Flex Friday…. No, Killer Friday

    After ending another week with Amazon, come home take a nap then get up to honor my commitment of the Q. A hard working 13 came out and perhaps I’m should star or put something beside my name to indicate that come at your own risk. I knew that I was going to have something that brings it(no doubt). Let’s highlight….

    Started out with a WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs plus a little stretching(Parker loves it, fact he gets a little PTSD). After that, it was time for the main feast

    Part 1: triple check of Tricep Dips, Plank Walks around the little island, run to the curb and back. This was a set up for what’s to come

    Part 2: Dora(bringing a lot of pain) with 50 Hollow Body Rocks, 150 Merkins(band behind the back), 250 Suitcase Squats(with the bands), 350 LBCs(with the bands). The runner goes down to the trail, to the gazebo turn then return back. Taziki and Rudy were racing each other, they were in the zone. The Merkins with the bands(starting out they are fine but then it rises up and gets you).

    Next, there’s 4 corners, now add a sadistic 4 corners at Satan’s Hill. Starting out in the lot with 25 plank jacks, up to the top of the hill for 50 Carolina Dry Docks, down the hill to the bottom for 75 Monkey Humpers, turn back to the lot for 100 2 count toe taps. Taziki and I pushing hard up to the last part.

    I know that we were coming to the end, so a little broga to close things out. A lot of groans yet the muscles were warm, feeling looser. Hit the 45 minute mark, time called. Numbers, names, announcements and prayer led by YHC to close things out

    Prayers out to Parker(soon to be adding another addition to the family soon). A pleasure to get out there today, weather was perfect plus had both Roth and Hagar Van Halen playing. Did I go back to sleep after a little breakfast (YES), for me to simply get out to whatever Q I can make feels great plus it’s therapeutic. A chance to say hi and have some mumble chatter with the guys help plant good vibes thru the body. If you’re coming to RNR tomorrow, see you there

  • Alarm Clocks Are Hard

    Seven guys can operate an alarm, one, who shall remain unnamed, cannot.  Here’s where most ran:

    The Route

    • R on Pump
    • L on Old Prescott
    • R on Glen Eagles
    • R on Bridgehaven
    • L on Burnside
    • L on Pump
    • R on Thistledown
    • L on Cox to tip and reverso
    • R on Ridgefield
    • L on Raintree
    • L and circle Maremont Cir twice
    • L on Raintree
    • R on Windbluff
    • R on Willowick
    • L on path to Godwin to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Lots of mumblechatter pertaining to streaking, Cox, and tool mishaps.  Some of the Pax circled the tip of the Cox a couple of times just for the heck of it.  All enjoyed the hills.  Handshake got chased by a pack of Clydesdale groupies.

    ANNOUNCEMENTS

    Prayers for Pinto’s GF’s son post leg surgery

  • North and South Day

    Somewhere between 8 and 16 RAMM’ers of various styles, gathered today for a Q-less RAMM. Prior to departure from home, YHC came up with the following, just in case. In case was needed.

    The Route

    • South boundary was Grove
    • 4s North boundary was Franklin
    • 5s North boundary was Monument
    • 6s North boundary was Cutshaw
    • West to Bunting, cutting over to Chantilly, right at your cross street
    • Right on Westmoreland
    • Left on Grove, left on Commonwealth, right at your cross street
    • Right on Sauer, left on Grove, left on Antrim, right at your cross street
    • Right on Malvern, right on Grove, BTTVSF

    Numbers, names, Marv took us out.

    Moleskin

    Some people did this, others missed a turn. Overall, pretty successful morning.

    Gears galore this AM. Well done fellas.

    Announcements

    • Pickleball at Batteau starting this (also next) Monday. 0530.

    Splinter out.

  • Hot Potato Creek

    4 men posted on a beautiful day to finish their work week the right way. PAX decided to hot potato the Q.

    Spit Q:

    COP.

    Mini Dora – 50x merkins, 100x dips, 150x LBC, P2 lap around the admin building.

    Bulkhead Q:

    Mosey to softball field for 7 of Diamonds – 7x merkins, 14x squats, 21x flutter kicks, 28x t claps.

    Mosey backs to big parking lot for 11s – donkey kicks and calf raises.

    Names, numbers, Spit took us out.

    Prayers to Yardsale’s mother in law for a quick recovery.

  • So Yachty

    14(!) refined gentlemen assembled this morning at Twin Team. Not to ascend that mighty mountain, but to experience the smoothness of yacht rock on the banks of James River.

    5:30 hit and we were off. Cue up the yacht rock and then Indigenous people run north towards the water. 5 merkins at the back before catching up.

    Once there it was time for a little COP. Exercises included SSH, Hillbillies, American Hammers, hand release merkins, and flutter kicks. Then a triple check of a run around the floating dock, dips, and Carolina dry docks. Followed by 1-5 and back down of captain thor’s and Merkin Jacks. 3 burpees, a photo opp, then we gotta make it back in time to the flag. Indigenous people style again, this time with 5 squats at the back. 1 minute to spare so a little stretching at the end.

    numbers, names, announcement (see below), YHC took us out.

    announcements

    • Memorial Day convergence. 7am on Memorial Day at Tredegar Ironworks
    • Tuesday CSAUP at Bermuda Triangle (Goyne Park) 4:30am 5k, 5am pull-ups, 5:30am State Farm 1yr anniversary Q. Each PAX=$10 plus donation to Team Bright side thanks to State Farm and others!
    • SOJ 2nd F is event in the Deep South! June 2nd. Family event – bring your M’s and 2.0. Where – Horner Park – 17701 genito rd. Mosley VA. Time – 3 pm – 6 pm. Bring chairs and food and enjoy some time with your families and your F3 brothers. Looking forward to starting off the summer with a great event. If you have games or anything to bring that is welcomed as well!

    NMM

    great turn out today. Safe to say fun was had by all. That may have been the fastest indigenous people run when we were going towards the James. There’s nothing like enjoying some smooth tunes like Kenny Loggins and Christopher Cross down by the water as the sun is rising. Mumble chatter was on point today 😂.