Category: Richmond, VA

  • With all the shizzle going on the world, at least we have F3.

    21 dudes met at the Circus in search of fellowship, a KB beatdown and probably coffee. The number 21 brought back an old memory of an internship interview on my 21st birthday after a night of celebrating the big birthday. Let’s just say I did not get that job.

    COP: The usual – DQs, helicopters, HRMs, FMs and plank jacks (somewhat usual). Mosey to back of school.

    Call out a type of carry. Once done do two sets of 20 of an exercise.

    Rifle carry – swings

    Rifle carry – lawnmower pulls

    Triceps while moseying – sit and press

    Around the world – no exercise this time

    4 corners – 10 burpees, 20 Irish hammers (I am starting to like those), 30 2 count mountain climbers, 40 coupon squats.

    Mosey to Pump Road side of school. Halos one way then halos the other way. 2 sets of 20 calf raises. Around the world; mosey to bus loop.

    Death crawls – 2 sets tricep pull downs.

    Lunges back to base or at least close to base.

    Finished with a couple of ab exercises and stretching.

    Upchuck needs a replacement for Bridge site Q. Prayers for Handshake’s niece Charlotte and Fudd’s sister Mary. Come out for my birthday Q Saturday at Gridiron if you like. Geno Smith is back with the Jets because he was great the first time he played for them. Thanks for letting me lead!

  • Two to Tango

    SOS is well rested this Thursday as 2 of the most mightiest, best looking studs this group has to offer, rolled out of bed and got after it this morning.

    Mosey down to track and around one lap as a warmup, followed by a variety of stretches and warmup exercises.

    Thing 1 – Something Big Rig/Bobbery/David Goggins do

    Around the track for two laps, then 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins. Two more laps at a faster pace, 25 merkins.

    Thing 2 – Field Work

    Start at FG post. Perform exercise then run to other end and back. 100x Squats / 80s APDs / 60x LBCs / 40x Heels to Heaven

    BTTF

    DTH Ruck 3/29, Nancy 5k 4/11, TBD SOS Hot Wings Challenge

    Prayers for Woodsman and everyone who shows up to my Q at Satan’s Hill tomorrow. the PAX needs a beatdown…

  • Who’s Counting?

    7 men felt the cool breeze that gave a little chill before we got the fun started and this is how we warmed up…

    Mosey to the blacktop for COP with a variety of stretches and exercises.

    Split up 4 and 3 for a Triple Check with Wall Sits, Mountain Climbers and a run to the fence with a Bernie back.

    Mosey to tennis courts for compounding four corners

    • Corner 1 = 10 merkins
    • Corner 2 = 10 merkins + 20 Imperial Squat Walkers (enter counting troubles – no fear, we will all stop when Faceplant stops!)
    • Corner 3 = 10 merkins + 20 ISWs + 30 2-ct Freddie Mercuries
    • Corner 4 = 10 merkins + 20 ISWs + 30 2-ct Freddie Mercuries + 40 SSHs
    • Squat short sides, mosey long sides
    • convene back in corner 1 and stretch a bit more

    Mosey to monkey bars for some pull-up fun – PAX planks on the edge rails – one by one take turns jumping up to do 5 pull-ups while PAX stretch, plank walk, dip, shoulder tap, etc. 2 rounds.

    Mosey to basketball court for a burpee ladder – run length of court stopping at half-court for increasing numbers of burpees 1-6. At far end do 10 box cutters, at near end do 10 Carolina dry docks.

    Round of suicides

    Back to the flag for 3 minutes of Mary

    COT, numbers, names, announcements, prayers

    Announcements:

    • Salt Lick and YHC on tap for Breaking Bread this weekend.
    • Upchuck looking for volunteer to be site Q/coordinator for The Bridge

    Prayers – lots of folks among us have family members and loved ones dealing with sickness, injury or hardships – we pray for strength and guidance for them and for all of you. Splinter noted a recent reconnection with an old friend going through hard times. Always a good time to drop a note or pick up the phone and reconnect!

    Great morning to move around and work up a sweat. Keep pushing each other and keep getting out there guys. I had the pleasure of attending St. Catherine’s upper school chapel this morning to hear my daughter give her Senior talk. There were nerves all around, especially in the back row for me and my M. My daughter did amazing. She talked about her obstacles with grace and strength and brought the laughter sharing the irony that she was talking during chapel when 90% of the time she passes out in chapel. A proud moment for me for sure for many reasons, but most of all because of her message – life is full of obstacles and changes but like her favorite animals (sharks and snakes – who knew?) you just have to keep swimming and sometimes you have to shed your skin and roll with the changes. Right on, girl!

    No More Gumbo For you!

  • FTLOBD

    Saab abides

    4 Mile:

    https://onthegomap.com/s/o1qluopu

    5 Mile:

    https://onthegomap.com/s/i8lrbrct

    6 Mile:

    https://onthegomap.com/s/v574m2oj

  • Two > One

    Almost all Crossing PAX confirmed expected absence, and even YHC wasn’t sure until 1 hour prior. 6pm found just DTH at the Flag. Moseyrama with variable movements around the lot to end up back at the truck, parked with a trailer next to a large pile of logs which Meatball had requested some help transporting to Camp. Solo loading ensued while listening to a podcast sermon. Wasn’t too long before brother Jiggy rolled up in his sweet new Tesla with stories for days to entertain YHC while completing this unusual but highly rewarding workout. Jiggy did in fact season his many stories with helping load a few logs, and was especially helpful when YHC’s leg was nearly crushed by the biggest stump. “Two are better than one, because they have a good return for their labor.” (Ecclesiastes 4:9) 

    Yours AYE! ~DTH

  • Divorce Lawyers with Merch

    A fabulous five took a break from their typical Olympic gymnastics training to don their rucks for another round of Ruckhenge! As we began our journey we were overtaken by YHC’s coworker who opted to continue her run rather than stop and listen to a bunch of dudes talk about aliens, middle fingers, and all the other crazy things the kids learn in second grade these days. We kept the route flat and fast as we trekked approximately a three mile loop around Stony Point mall. Great conversation was had by all, several of the world’s problems were solved, but alas nobody wrote anything down of merit.

    Back to the flag with the same crew that started the morning where we definitely answered the question, “do you have to get divorced to receive a Brooks and Baez sweatshirt?”…yes. A serious auto accident also qualifies.

  • Kubota Got Ghosted

    10 got up early to see the Kubota.

    Frog had the Ghost Flag.

    70* & Sunny with mild disappointment.

    With CR Squats on the agenda we started promptly at 0500.

    Short Mosey to the predestined COP warm up location.

    Standard Introductions & Disclaimers.

    After a little of this and a little of that we were off like a herd of turtles in great hopes of seeing the Jenkins Greek Theater with a few CR Squats along the way.

    At the great outdoor amphitheater we did some escalating incline merkins accompanied by just one squat.

    Slow mosey back to the Ghost Flag with a few more CR squats for good measure.

    Circled up for a standard COT.

    Prayer requests & announcements. See Slack.

    Great seeing Swirly, BT & Lockjaw!

    Have a great Wednesday.

    Thank You Kubota for letting me steal Your Q and lead.

    Señor Frog – Jason – 51

  • Shedding Wood in other ways

    How much wood can a woodshed shed if a woodshed could shed wood? Only Gotham knows. According to a grunting deer, here’s what took place today:

    7 HIMs *although after our count I am not sure how many HIMs it was* came out for a classic Pyramids beatdown. Mosey around the dark field aimlessly and then circle up for some max effort stretching.

    Run down the road a bit for Pyramid 1: 10x squats/toe taps/calf raises/sumo squats/firecrackers

    Run up the hill for Pyramid 2: 8x merkins/CDD/walk backs/arm raises/HRM

    Run down the hill for Pyramid 3: 10x LBC/heels-to-heaven/hello dolly/APD/Freddy’s

    Walk BTTF.

    Announcements – DTH organized a family friendly ruck this weekend. 4/11 5k see Nancy for deets.

    Prayers – Excel’s wife taking her Stepfather to an elderly care facility, Woodsman’s balsa-wood ankle.

    Great work today fellas!

  • Why Bother?

    After we got the disclaimer, welcoming and a generic COP out of the way, we began running the cul-de-sacs of Whitesnake’s hood, sans Whitesnake. We pondered why people go on shows like Naked and Afraid or climb Mt. Everest. Because it’s there? To push oneself to new limits? Because they are attention-hungry narcissists? Who really knows. Even just going out for a hike, you can get your arm stuck between a wall and a sizeable rock and have to cut your hand off to get outta there. Sometimes, you don’t make it back and you become a trail marker. Or you might have to eat your dead friends for energy to hike out of the Andes. Most of us gave permission to be eaten by the Pax. Banjo remained silent. We all began to see the wisdom in flipping Nike’s catch phrase from “Just Do It” to “Why Bother?” Might be a better idea to pack on the pounds and just stay home. But this lame philosophy was not for us, not today at least. We hit each cul-de-sac doing 5 merkins, 10 heels to heaven and 15 jump squats. We all made it back. Cannibalism was not required for this AO, not this week.

    BTTF. Names. Numbers. No announcements. Well, actually, Pinto taught us how to do a “Triple Pump” I believe it was called: a new exercise brought from St. Louis by Uncle Eddie. Prayers: None declared, but the usual crew was on our minds. YHC took us out.

    Moleskin: Comparison is the thief of joy. I find it’s easy to get bummed out when I compare myself to others, especially the talented, accomplished, well-read, disciplined men of F3. We should compare ourselves only to ourself yesterday. Just try to be a little better today than that guy was yesterday. Or as Salt Lick quipped, just try to suck a little less today. SYITG fellas!

  • Downranger with Mechancial Problems

    9 regulars and 1 Downranger posted for a Heartbreak Hawt Potato

    Apparently our Downranger had various flight issues which lead to him changing airlines entirely. Instead arriving in Richmond at 7:30 pm he didn’t arrive until after 11:00, and despite not getting to sleep until almost 1:00 he still posted. Respect.

    Nobody was signed up to Q so YHC decided to do a Hawt Potato with YHC as the leadoff.

    Handshake Q – Mosey to the QMS Bus Loop and do a COP. Mosey up to the front parking lot at PES for a Triple Check. P1 runs the Inner Loop P2 HRM P3 WWII’s.

    Pinto Q – Mosey to the side parking lot at PES. Mini Dora. 50 Merkins, 75 Squats, 100 Heels to Heaven.

    Cousin Eddy (Downrange) Q – Mosey back to the QMS Bus Loop and do an Indigenous Peoples Wall Sit. Mosey over near the Fuel Pumps and do an exercise in which YHC cannot remember, but it’s a Squat in which you go immediately into a Calf Raise then another Squat and go into a Jump Squat. Next a Merkin with your arms at normal width, then another Merkin with your right arm wide, then another Merkin with your left arm wide.

    Lighthouse Q – FAST Mosey around the back of the school to the Parking Lot exit need to exercise equipment. Curb Crawls. 1 to 6 and then back down to 1.

    Atilla Q – 4 minutes of Mary

    Announcements – Upchuck is looking for someone to take over his duties/responsibilities of ensuring F3 RVA has a Q at The Bridge once a month.

    Prayer Requests – Fudd’s sister, Mary and her family. Roger Rogers FIL and his family. Wojo’s mom and his family. My M’s Cousin’s daughter, Charlotte, and her family.

    NMS – It was nice to have Cousin Eddy today. T-Claps for a guy that only gets 4 hours of sleep after an extended travel time and still makes it to the workout.