Category: Richmond, VA






  • Boys of Summer Cup — Champions


    F3 RVA · Midlothian, VA · Summer 2026

    Boys of Summer Cup Champions

    Eight weeks of beatdowns, mumblechatter, and one final stand under the lights. The long summer has a winner.

    The Regular Season

    The Yips ran the table.

    Six weeks of head-to-head, the Yips closed it out and stamped the regular-season crown.

    But one season ends, The Cup begins!

    We wiped the slate, redrew the sides, and settled the whole summer on the field – Ultimate Football, winner takes the Cup.

    The winning squad: Rudy, Da Bear, Boberry, Flyboy, Pad Thai, Cookie

    Cookie played dominant defense and kept the ball moving
    Boberry was the glue guy making plays left and right
    Pad Thai was all over the field, a constant down the field threat with multiple pass breakups.
    Flyboy made some big throws and had some catches that turned field position
    Da Bear made the sliding catch a regular thing
    Rudy is the same age as John Elway when he finally won it. After years of disappointed ends to his season, Rudy got to walk off the field a Champion today. Also best dressed

    Congrats to the winners and thank you to everyone for coming out and having some fun with us this season! See you in the gloom or at Xgolf tonight at 7

  • Better Late than Never

    QIC Surf and Turf

    Pax:Yardsale, Surf n Turf

    Two men showed up for a Kettlebell workout. QIC showed up at 5:33, but we got a good start by doing a lap around the lot.

    COP

    warmup included the following 10X in cadence: SSH, Imperial walkers, Don Quixotes, Hillbillies, front and reverse arm circles, merkins , flutterkicks, heels to heaven, and reverse scorpions.

    After warmups we traveled to each light pole in the parking lot and did the following: 10X each arm lawnmowers, 19X each arm cleans, 20X squats, 10X each arm curls, 20X kettlebell swings, and 30X calf raises.

    Next was 11’s. One end was skull crushers, the other end was WW2’S with a kettlebell press.

    Numberama, Namerama, Yardsale took us out.

  • Meet Dave Meggett

    What a terrific morning in the near West End of Richmond, VA, where a robust nine (9!!!) gathered at Tuckahoe’s Elementary school for a super-sized Hoedown.

    When was the last time anyone reading this went to a super-sized Hoedown? Or any sized Hoedown? It’s probably been awhile…if ever. As someone born in the 1970s, I feel like Hoedowns were more popular back in the 1900s than they are now, but maybe it’s just where we live. Maybe in other parts of the country, Hoedowns are thriving.

    On this Monday at Tuckahoe, Hoedown had a rennaisance with 9 guys gathered.

    The Thang…

    Mosey to the Teacher’s Lot for COT.

    Your basic DMH’s, Donald Keyhotee, helicopters, side saddle/stradle hops, arm circles (by request!!!), various runners stretching and mercans.

    YHQ rarely does a bootcamp without agilities to get the blood flowing and today was no different. High knees, butt kickers, leaps and bounds, Ukranian Soldier (think straight legged running) and kareokes.

    Mosey to church parking lot to grab a coupon.

    10, 8, 6, 12

    Sets of curls, overhead press, tricep press, bench press

    Then we did an indengious person run type of thing with the coupons where the person in the back of the line would call the excersise and then circle the parking lot while the rest did that exercise. Upon finishing their run they would get to the front of the line and the last person would do the same.

    Exercises included, but not limited to– Mercans, calf raises, copperhead squats, swings, lat raises and…the hammer…Senor Frog’s rifle carry, which was carrying the brick around the parking lot over your head. That kinda sucked.

    Returned the coupon…mosey to the flag in front of TES. From there, we learned about Dave Meggetts. Dave Meggett was a football player for the New York Giants and excelled at the following exercise…

    Guy gets on his knees, hands behind his head. “Fudd, I need you to get on your knees”. Partner holds his legs down tight and the guy on his knees bends at his waist, while keeping his trunk straight, as far as we could go. It’s a hamstring exercise.

    Dave Meggett could almost get parrallel. No kidding.

    Lots of Mumble Chatter about this particular exercise.

    Mosey Back to the Flag…finish with American Hammers, APDs and Hello Dolly’s.

    Beautiful morning…great to get 9 guys out there for Hoedown.

  • The First annual-Inaugural Deliverance without Kubota

    A fiesty foursome made it to the James to keep the tradition of First Watch paddle alive. 3 Kayakers and 1 Paddleboarder took to the water for a solid trip up and back. COT was moved to Starbucks with perfect coffee attendance.

    NMS: Weather couldn’t have been better this morning with 60 degrees and a nice breeze. Nobody fell in or capsized.

    Surprisingly Bodos is safer on a paddleboard in the river than he is on dry land. With some streaks coming to an end YHC was glad we had 4 out to keep this one going another year. Hopefully Kubota will be back to lead this tradition next summer.

  • Just 2 dudes hanging out

    2 WDog regulars showed up waiting for their buddies. A little light on attendance but the clock didn’t wait so off we went.

    THANG:

    The usual: 2 laps, 220 merkins, 220 squats. 2 miles covered.

    NMS:

    Swirly and BT took the standard medicine this am. Realized while moseying/walking that we were damn close to a walking Murph, sans pullups. Who knows, maybe that’s in the future. Another beautiful morning to start the day.

    BT out.

  • Free Ballin’

    2 Boys of Summer emerged from the gloom for a moderate Mammoth Balls beatdown. YHC had nothing planned but some upper body shoulder, lats & back. I guess you could say we were free ballin’.

    The Thang!

    Bring your mammoth ball with you! Warmarama:

    • Michael Phelps
    • Tie Fighters
    • Moons Over My Hammys
    • Roscoe’s Wife
    • Toe Grabs
    • Quad Gods
    • CopperHead Squats

    Rack KB to the east Helipad for 25 KB Swings

    Rack KB through parking lot EB, perform 10(hard way) pull through Merkins at speed bump.

    Rack KB to Pull up bars for 3/6/9

    • Pull-Ups
    • Merkins
    • Any Core exercise of your choice

    Rack the KB and travel to the Snack Shack for a round of Walls Of Jericho. Since we each had a 25 lber YHC took advantage to get in some heavy lifting utilizing both KBs at once, including:

    • Gorilla Rows
    • Squat Thrusters
    • Deadlift

    Rack up the KB’s and head back to the helipad to grab our remaining items and to the trucks!

    Announcements –

    • Choo Choo’s 2 Year F3 Anniversary was this Monday, make sure to send congratulations his way.
    • This Friday is on the schedule for The F3RVA Summer Tour.
    • 4th of July Convergence coming up. July 4th 07:00 – 08:00 at The GridIron AO – 4747 Pouncey Tract Rd. Glen Allen, VA

    Prayer Requests –

    • Prayers for NKCC new school build is fulfilled on time before the school year begins.

    YHC closed us out!

    Be a prayer believer, not a prayer beggar.

  • Only 2.5 Miles

    Another seven count Q for the second time this week: three from the Monday seven (Pinto, Mr. Rogers and me), one home run champ in Roger Roger, and three other WTH regulars in Foretran, Salt Lick and Lighthouse. Wally also joined with his tight cut, flashy tail and inability to do burpees and abs exericses–his modification is just watching us.

    We moseyed to the Roger Roger pad for warmups and then ran through the woods to the softball parking lot. We did a couple rounds of four corners: 20 merkins at each and then 20 jump squats at each corner. We then moseyed to the parent pickup circle on the other side of the school and did a triple check of WW2, Merkins of your choosing and a lap for timer.

    We then went car shopping at the Nissan dealership. After mucking our way to the lot, we did 5 burpees at every white car on the right and did ten once because Lighthouse complained. 35 burpees total.

    We then ran back to the flag for a little Mary of flutters and hammers. Only 2.5 miles but the burpees made up for the missing mileage. If you don’t agree, go do 20 more!!!

    Beautiful morning. Enjoy it while we can.

  • Open To All Men

    Following a suggestion from DTH, the YHC took our merry crew of 9 HIMS into the neighborhood, spending the opening portion of the workout distributing NOS flyers throughout Bon Air.

    Along the route, we stopped at various intervals for squats, walking lunges, ruck curls and merkins.

    As we went deeper east into the various neighborhoods, some of the PAX raised concerns regarding the clock. YHC confidently assured everyone we had plenty of time. That assessment proved to be… optimistic.

    As the workout progressed, it became increasingly apparent that our margin for error had disappeared somewhere between the curls and the last neighborhood loop. The result became a couple of series of “everyone sprint so we don’t finish late.”

    Mumble chatter was strong throughout. Discussion topics included the design of a hypothetical F3 parade float, what an F3-themed Speedo would look like, and the wisdom of including “open to all men” on said Speedo. Thankfully, no final design was approved.

    Finally, we have a couple of hundred of flyers for our microregion printed. We can order more on Vistaprint. If you’d like to hand some out at a block party, church etc. please message DTH or myself. We’ve got great momentum with new guys and need to keep it up!

    Announcements:

    • July 4th Convergence at GridIron
    • July 4th gathering at Machismo’s house

    Pray for health and healing for both David and Cowbell.

    All in all a great morning. Remember, Growruck is only 93 days away!

  • One Year at the Woodshed

    14 HIMs showed up on a crisp morning to celebrate 1 year of the existence of the Woodshed AO. Also celebrating YHC’s 10th Q, so it was bound to be a day of 10s and 1s and it was.

    A little mosey was followed by SSHs, Arm Circles, Helicopters, Cherry Pickers, Dead Man hangs, Squats and Roscoe’s Mom. Being fully warmed up, the PAX set out to celebrate.

    COP1

    To get some aerobics going, the PAX did 3 rounds of the following with 1-minute intervals:

    • High Knees
    • Mountain Climbers (same as high knees, different position?)
    • Flutter Kicks
    • Mike Tyson neck raise
    • Sprint(ish) to end of parking lot and back
    • Rest count, repeat

    COP2

    With aerobics out of the way, the PAX grab some coupons for a variety of 10-count merkins doing three rounds:

    • Elevated with hands on coupon – bear crawl forward
    • Elevated with feet on coupon – bear crawl backward
    • Left arm elevated – bear crawl to the side
    • Right arm elevated – bear crawl back
    • Sprint(ish) to end of parking lot and back
    • Rest count, repeat

    COP3

    With some unexpected time left, the PAX paired up for 20 Concrete Canoes and then ended with a ring of fire.

    COT / Announcements

    • Summer Tour continues this week – visit an AO you wouldn’t normally: Thursday @ Godwin HS (Circus Maximus), Friday @ New Kent (Loco Motion)
    • Boys of Summer continues tomorrow @ Timberwolf. A full hour of Ultimate Football from 5:30-6:30.
    • Praise for Excel’s out of town grandkids being here this week.

  • Rolling dice up hill

    Some of you guessed it, the dice were present, so that meant hills. YHC got out early this morning before the rain and marked out six random lines on the hills in the surrounding neighborhood of the University of Richmond for a game of hill chance.

    It goes like this – team up with some fellow runners of similar suits, roll the dice at the bottom of the hill, see what number you get and run up the hill until you hit that number, then turn back around. Rince and repeato for 45 minutes.

    Announcements:

    Upcoming Deliverance Workout – bring your kayak, see Slack for details

    Prayers for Kubota

    Congrats to Bodos on his nomination to be a Woodfin Hometown Hero!!!

    4th of July Convergence @ Gridiron, the original AO

    Look out for F3 Night at the Pistol Shrimp Baseball game