Category: Richmond, VA

  • Reverso

    Six warriors looking to increase the average attendance at WTH, were shook taking a reverse route to SPES. We first ran to the lit Nissan dealer to do some warmups. While I never found my dad’s mid maroon Datsun hatchback, we did find a nice ~100 yard stretch to do 11s with jump squats and merkins. We then moseyed to the SPES bus loop and partnered up for a bus loop run and ab exercises (WWIIs, Heals to Heaven and then American Hammers). The fam then ran past the front of the school to the first pavilion. Just taking up time, it was basic. We did a few rounds of dips on the benches. We then ran back to Poca and got a total of 3 miles in. Slay! We finished with some Freddie’s, LBCs and 5 burpees. Well done everyone, very trill.

    Can you tell my kid is back from finishing her JMU freshman year?

    Firehouse subs next Tuesday at noon for lunch.

  • 3 men and a school

    cop

    rolled up w dumar to find 1 runner and 1 boot camper. After a short discussion about the Ruckers, taking a major beat down last weekend and the numbers being low we were off

    ash, lbc , Merkin, stretches, dojo Dan working on form and agility

    thang

    we made our way around the school with the door numbers work out, changing each exercise after every five doors and moving from upper body to core two legs on the change ups. We then did a triple check with squats LBC’s and a timer.

    cot

    we wrapped it up quickly, as singer had to be fast out. YHC took us out and away.
    Prayers for the Ruckers to make a quick recovery. Mad props to the hardness You guys showed

  • Recovery is Sweet

    Party of Two enjoyed the early service at No Toll to work out the kinks. Hammys and hips were the requested areas. Good conversation and fellowship ensued over a variety of topics. Pigeon, Warrior and Childs Pose were some suggested positions, followed by some band work and shavasana. Great to hear the Grow Ruck Tales from House Party. Swift recovery for Chaplain.

  • Soggy Biscuit

    4 Beasts took to the soppy football field and surrounding areas of Goyne Park to tackle the Florence routine :

    F3 mission statement and disclaimers 

    Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to football field

    18 sprints from back of the endzone to other back of the endzone (First 3 sprints done without stopping, the rest of them with brief breaks in between)

    Mosey for a quick drink at the cars then mosey to exercise station behind school

    4 sets of AMRAP pull ups/chin ups : switch grip each set

    Mosey to YHC’s truck

    Two PAX grab 35 lb dumbbells for 3 sets of AMRAP curls while the other two PAX do 3 sets of AMRAP walking lunges; Switch exercises and repeato

    Two PAX do 3 sets of AMRAP overhead press while the other two PAX do 3 sets of AMRAP one legged LBC’s; Switch exercises and repeato

    Two PAX do 3 sets of AMRAP bent over lawn mower pulls on each arm while other two PAX do air squats; ran out of time before switching 

    DONE

    Numbers, Names, YHC took us out

    Prayers for PAX recovering from injuries at GrowRuck : Chaplain, Purple Rain, Fun N Gun from Pittsburgh

    Prayers for YHC’s MIL who is having brain scan today. Please pray no cancer is there and for miraculous healing of her lung and

    Thyroid cancer 

    DTH hosting 2nd F on 2nd Tuesday evening 5/14

    Big Rig leading Murph Sat 5/25 at Rock N Roll

    NMMS : Enjoyed having Biscuit post with us. The sprints this morning seemed much harder than when I did them last week. Probably because I had PAX pushing me and the humidity was hiiiiigh

  • Who doesn’t love a good skinny dip?!

    15 SOJ HIM’s including one FNG (who was EH’d over the weekend by GTE Cadre Flight Nurse) shook off the weekend soreness at NoToll with a slightly slower paced beatdown, as follows:

    The THANG: 

    WARMERAMA: 

    • Mosey onto the BBall Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, lots of groaning
    • The number 18 was utilized to honor the 18 RVA PAX who completed GTE #47

    Q-SCHOOL – Part 1:

    • Brief explanation and demonstration of how to call cadence, then FNG Will Myers was invited to Q some reps – which he did admirably (we didn’t know at the time he just got out of the Marine Corps 2 years ago)
    • AAR (After Action Report) was provided by the PAX

    Mosey out to Pay the Toll at the Bridge – questionably dead copperhead in the road – decided to just keep moseying – No Toll today…

    BUDDY LADDER:

    • Partner up in front of the bleachers, complete x10 Buddy WWII’s, P1 runs across field and back, P2 remains for Bleachers Step-ups, then partners complete x9 WWII’s, P2 runs & P1 remains, etc. down to 1.
    • ABC’s for the SIX
    • Circle up in Plank and review the F3 Mission, Credo, and 5CP’s
    • Mosey over to the pavilion

    Q-SCHOOL – Part 2:

    • DTH demonstrates calling x18 squats IC
    • BROMANCE invited to take the Q, and guided to lead the PAX in Merkins then in Arm Circles
    • AAR provided – he’s a natural and will do his VQ very soon!

    CATCH ME IF YOU CAN:

    • Partner up
    • P1 lunges, P2 does x5 Mericans then bear crawls to catch ip and switch
    • Circumnavigate the pavilion

    1/2 CAPTAIN THOR:

    • 1:4 of WWII and Am.Hammers
    • Reps up to 5:20

    Mosey BTTF for COT:

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

    NMS:  There were a good number of our GTE graduates in attendance today, all of us walking and moving a bit stiffly, but the reps got everyone limbered up OK. A big welcome to SKINNY DIP, who was EH’d by the GTE Cadre over the weekend. He’s a couple years out of the Marine Corps and spoke candidly that he hadn’t felt this brotherly camaraderie since being with his USMC brothers, and had been missing sorely. He had a great story of being a competitive swimmer and forgetting to tie his suit before leaping into a college pool in front of thousands of spectators – and having to get out of the pool totally naked, on film, etc. Well, we are honored to have you in our PAX and you did an AWESOME job on the QSchool challenge. Just do all the guys a favor and keep your suit on! 🙂 Bromance equally shined on calling cadence and plans to do his VQ in the next few weeks! SOJ is on FIRE and we’re not anywhere close to slowing down. LET’S GO!!! ~DTH

    Announcements (SEE SLACK!)

    • Friday PM Machismo hosting a BYO firepit debrief for all the GTE guys to share war stories
    • Next Tuesday (5/14) all of SOJ invited to DTH’s house for a 2nd F patio party

    Prayer Requests:

    • Scram’s mom in hospice
    • Chaplain’s shoulder healing
    • NTB alone weekends this month
    • Doozy’s daughter travel safety

  • Muggy Tuesday

    2 Ruckers and a Runner met at Atlee HS to get a little exercise. Opus ran while Yard Sale and No Idea rucked. It was good to have No Idea back to catch up on life. We met back at Atlee at 6:15. Numberama, Namarama and Opus took us out with a prayer. SYITG

  • riot gear dreams?

    rolled up to a thick group of men ready with the kettle bells. There was concern about the size of mcGruff’s kb. There was talk of riot gear and daydreaming about it. Class three says it’s not as fun as it looks. there was a good mood, some classic vinyl on the speaker and we got pumped.

    COP

    mosey, ssh, merkin, helo’s, cherry picker, stretching

    kettle bell THANG

    circuit exercises

    1 – 10 /15/20 run between

    kb swings, halos, curls, ww2, presses lying down

    2. 10/15/20 run between

    deadlift, lawnmower, press overhead, single leg deadlift,

    3. 10/15/20

    skull crusher, lunge, helo, dolly holding kb up

    4. 6/12/20

    kb plank drag, clean and press

    stretching

    COT

    number/name-arama, announce, prayer req, YHC took us out

    pleasure and honor leading the men today

  • Toilet Paper and Duece Droppings

    Six dudes, each excited to be there, met in the bowl to discuss routes. Q sheet opened up last night so YHC grabbed it and threw out a well known route. Glenbrooke Circle.

    The Route

    4s: https://onthegomap.com/s/2it64s81
    5s: https://onthegomap.com/s/cb4drrlo
    6s: https://onthegomap.com/s/snnefdlg

    Numbers, names, YHC took us out.

    Moleskin

    Routes were posted yesterday evening and even though there were stipulations provided for traveling on Ralston, no enforcement was to be seen. Half of us made it up Summit, one was conveniently solo when he got to the top. Hmmmmm.

    Questions abound as to why the first class streets are so wide when no one parks on the street.

    Sneaky hills on that route. 6 milers had 9 hills, 5 milers 8, 4 milers 6. Fun times.

    New route planned for a few weeks. Don’t skip a Splinter Q.

    ✌️

  • F3 Meets Chelsea

    I thought I’d be on the couch for a week after grow ruck. But the Good Lord saw fit to heal me up quickly after the HARDEST weekend of my life (or at least in 15 years since wrestling). I could not leave Big Rig out to dry for our weekly morning wood. Instead of only pull-ups, I introduced Rig to the “crossfit girls” – we selected Chelsea today which was a nice little Mix.

    • 5:00 – 5:05: Stretch
    • 5:06-5:21 CHELSEA
      • EMOM (Did 15 rounds)
      • 5 pull-ups (no cheat)
      • 10 Merkins
      • 15 Squats

    Both of us got through the 15 minutes with pretty damn good form. Leaves about 20 seconds for rest b/w sets so it goes fast! Love getting these early morning trainings in with Big Rig.

    -State Farm

  • Zig Zags, Dizziness, and Microblocks

    10 HBR regulars, 1 FNG, and 1 Downranger joined for these weeks Heartbreak Ridge

    Long-Mosey around the front of the school and back around to the back blacktop. Meanwhile Whitesnake is running over to Pemberton. Luckily Gomer is loud enough to signal Whitesnake. COP with various exercises to include the Pencil Roll and Inverted Scorpion Kicks.

    Mosey over to the wall for a Triple Check. P1 Wall Sits with Overhead Presses, P2 does LBC’s, P3 runs to the Poles on the far side and Zig Zags through them from right to left, Complete round. Round 2 same exercises but Zig Zag left to right. Round 3 same exercises to run to the center and 1/2 the group turns left/turns right and Zig Zags and then reverse to the other side.

    Form up in a line for a Pencil Roll Train. 3 count exercise to 5. Dizziness complete.

    Partner up for a Handshake Partner Triple Check. 10 Boxing Dying Cockroaches each partner, 10 Boo-yeah Merkins, 10 Partner Boo-yeah WWII’s, 3 rounds. Last round finish with 20 Boo-Yeah WWII’s.

    Mosey to the rails down by the Field House. Hands and Feet on the rails up to the top and then Bear Crawl back down. 1 round.

    Mosey to Lil’ Blue and grab 6 Micro Blocks. Block for every other man. M1 does and exercise with the block while M2 does a different exercise, pass the block to the left. Do this for a few rounds.

    Partner up with the Block. Partner WWII’s with the block handing off each rep. Complete 30 each while switching sides in the middle to work the opposite side of the Abs.

    Recover and get back to back with your partner rotating and handing off the block. 1 minute until the timer.

    Announcements – 2nd F Lunch at Firehouse Subs in Innsbrook next week at 11:30/12:00? on 5/14. May Convergence at Tredegar. 10 year anniversary coming up in the Fall, September 27th weekend?

    NMS – Great to have Mayhem (F3 Hampton Roads) with us today. YHC met Mayhem at the Oceanfront workout last year. Mayhem also saw Florence last week when Florence was on vacation. Cujo (FNG) who is in RVA for work and lives in Upstate Maine. Cujois a friend/colleague of Mayhems. Unfortunately there currently isn’t a F3 Chapter where Cujo lives, but maybe there is an opportunity now to start one?