Category: Richmond, VA

  • WTH May kick off.

    Six of the West End’s finest gathered on this warm start to May. The old guys got to show the young buck what F3 endurance is all about. The thing: Head out from the flag towards Wellesley, Stop at the Wells Fargo parking lot for Little COP: 10 Don Q’s, 10 Ukrainian soldiers, 10 merkins and off again. Not too far down the road we passed a walker who ungraciously did NOT say hello. We thus had to stop for five Burpee as a penalty. The mosey continues hang right into some new territory and find two culdesacs that look perfect for Pintos version of a May “11”. Start at one of the cul-de-sac we do 10 Merkins, run to the other cul-de-sac do 1 WW2; run back to the other side one Merkin back again for 10 WW2s, Alternate pattern. Because May is the fifth month, we do five rounds of this. Also In celebration of May: the start beach season/ pool season we head to the lake at Wellesley. Another unfriendly walker gives us a stop for five more Burpees. We arrive in the parking lot overlooking the water and do 20 Merkins, 20 LBC, and 5 more Burpees. Mosey again down the trail to the basketball court. We haven’t been to in a long time and to our delight they redid the court with a very nice plastic floor and Wellesley emblem at the center. It is the NBA playoffs currently and seemed like a good idea to do three rounds of suicides on the basketball court. Once completed met at Center Court for another round of 20 Merkins 20 LBC’s, 5 more Burpees. Head back to the flag. Time got away from us a little bit and were a few minutes late, but we covered 4.2 miles, worked up a sweat, closed in prayer: celebration for all the graduations, weddings, and end of school with the month of May. The F3 brotherhood rocks.

  • Happy 64th, Dad

    11 HIMs gathered at the earliest AO in the West End to see YHC had in store on a morning where the thermostat read: 64. This morning was full of numbers near and dear. More on that later.

    As the clock hit the top of the hour and the PAX were off into the gloom.

    Mosey around the church, 2 burpee buy in at each of the speed bumps

    COP for SSHs, Imperial Walkers, DQs, arm circles and 40 LBCs

    all followed by 1 + 2 + 3 + 4 + 5 = 15 burpees (19 running total)

    mosey to the church wall for a Triple Check

    pace car runs to and from the island closest to the bus, other exercises were donkey kicks and Lt Dans

    slow mosey to Kubota’s truck for Coupons

    Dora

    • pace car bear crawls and/or lunges to and from the closest PAX vehicle
    • 50 coupon shoulder presses, 100 coupon swings, 200 copper head squats

    On The Line

    • each PAX member grabs a parking spot for some good ol’ lifting
    • pace car has a 4 burpee buy in then moseys to the last exercise, PAX running total 61,YHC did a few extra for 64
    • exercises included (all with coupons): man makers, shoulder presses, copper head squats, swings, flutter kicks, LBCs, tea pots, bench presses, etc

    3 minutes of Mary

    hello dollies, APDs, Freddie mercuries, 29 flutter kicks

    Numberama, Namerama, YHC took us out

    Please lift up Upchuck as his nephew goes through tough times and his daughter who’s getting her knee checked out for something major.

    Grow Ruck this week, see slack for the details.

    YHC had to celebrate the best man I’ll ever know, my father, this morning. Today would have been his 64th birthday. Unfortunately, earlier this year, we lost my Dad. He passed suddenly a few weeks before welcoming YHC’s 2.0 to the world. Dad lived his life with every intent to make it past the age of 63, the age his father passed.

    The man, who always lived his life by the numbers (an accountant by trade), could never quantify outreach and impact on he had on his family, friends and community. Blessings, new (and unheard) stories of Dad and ways to honor his legacy show up daily; YHC’s favorite being my 2.0 shares his grandfather’s smile. Because my father would never boast about his numbers, YHC will:

    • Countless memories of Fall dictated by football seasons and tailgates, him taking over a dance floor at a wedding, learning as a youngster that cooking/grilling time is measured by beers consumed …for always being there for no matter what life brought
    • 200+ employees and their families – a number he and his business partners served daily. The number he thought about every night before going to bed.
    • 40+ years of marriage to my mother, a partnership that took care of everything for their 3 kids and future grandchildren
    • 29+ years at his final place of employment, a place he and his partners built from the original 12 employees to over 200+ strong. Part of his legacy spearheading an ESOP sale and transition from the partners to the employees a couple years ago.
    • Youngest of 5 siblings, a brotherhood that built YHC’s father into the man he’ll always be: tough as nails, compassionate, a servant leader, YHC’s North Star.

    64 will forever be your number, Dad. You wore it on the gridiron. You shot it once on the links. You served nearly 64 trips around the sun as our family’s shepherd. You owned it.

    Since January 14th, it’s been my honor it to go serve and own it for the next 64.

    Thanks for letting me serve and share today, Fellas.

    Here’s to Will Patterson. We love and miss you, Dad.

    Wojo

  • Define “bro code”……

    Taper week for GTE 47, so YHC decided a nice bro code style run was in order for the day. 5:30am hit and the wide receivers split off from the linemen and we were off.

    Route as folllows: left onto 60, left at charter colony, left onto woolridge, left back on to Midlo tpke. We were so quick we had time to go down and back up mt. Midlo. Bro code style so went back for the six at each turn.

    numbers names announcements: All are welcome and encouraged to attend the Friday rally! 6pm at Bon Air Community Center. $25 to OC to cover food etc. Convergence at 7am at Dogpile on Saturday, bring an FNG!

    Greenbow took us out with prayers for PAX who need it.

    NMM

    YHC always thought bro code just meant going back for the six. Apparently that definition is different depending on which nano region you are in. Some might say the toughest hill available for MOT is not “bro code”. But we did it and crushed it! TCLAPS to all the PAX today for pushing through.

  • just bc you’re better looking

    cop

    warmup w ssh, merkin, litas, Dollie’s, dojo Dan with shuto, front stance and front kicks, ridgehan

    Thang 

    Quarter pounder -25 Merck, 50 squat, 75 mountain 100 ssh

    4 corner track 10ww2, 20merk, 30 squat, 40ssh

    Boxing cockroaches-25 singlecount

    Booya merk-10

    Build a beast 1/2

    Squat

    Lbc

    Plank jack

    merkin ROF

    cot

    name/numberama, announce, green bow brought us out

  • Bear Crawls and Buckets!

    10 grown-boys flew out of bed this morning in hopes of playing wiffleball with some friends. But with the Q down for the count, we audibled and here’s how the play unfolded…

    Warm Up – Moseyed around the perimeter of the parking lot and set up camp in the middle for some stretching. Gave the F3 mission and got into it…SSH, Dead-Man Hang, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – With kettlebells in hand, moseyed over to the bus loop where the PAX spread out so that each man stood at the end of a painfully long bus parking stripe. YHC sandbagged some NFL Draft workouts (along with some NFL Draft fun facts) so we went ahead and unpacked those…

    • Bear Crawl to the end of the parking stripe and back, followed by (20) Curls w/kettlebell
    • Spiderman Crawl to the end of the parking stripe and back, followed by (20) Squats w/kettlebell
    • Slinky Crawl to the end of the parking stripe and back, followed by (20) Lat Raises w/kettlebell
    • Crawl Bear to the end of the parking stripe and back, followed by (10) Thrusts
    • Bear Crawl with the kettlebell to the end of the parking stripe and back

    After the Bear Crawl circuit, the PAX dropped their kettlebells and moseyed over to the basketball court. Whiffing on wiffleball was a bummer but YHC still found a way to scratch that sports itch. Let’s play some KNOCKOUT!

    • Played 5 rounds of Knockout
    • Once eliminated from the round, the PAX moseyed over to the side of the court to perform an exercise of their choice while the round finished up.

    Back to the parking lot for names and numbers

    Announcements –

    • Ultimate Frisbee at Timberwolf this Thursday at Timberwolf. Get some!
    • F3 BBQ this Friday

    Prayer Requests

    • Swoop has been KO’d. Prayers for healing!

    I’ve said it before and I’ll keep saying it…I’m so proud to be a part of this group of men! Thanks for allowing me to lead. Had a blast!

  • The Power of the Fellow PAX

    YHC was flying solo this morning and decided to do an AMRAP session with Merkins and Cindy Curls.

    YHC fell well short of the mark he set during the S.E.A.L fitness test a couple weeks ago and State Farm reminded him that having a PAX right next to you going tit for tat, will push you to different levels.

    Thank you to all the PAX out there pushing one another to be the best versions of themselves!

    Did 4 sets of each (as many as I could in 2 minutes)

    Merkins

    62

    58

    62

    56

    Cindy Curls

    47

    50

    56

    50

    Plus a 2 minute situp test

    63

  • Pinto needs more benchkicks

    A terrific ten PAX found ideal conditions in the gloom at HBR. We did:

    COP on upper field: Imperial Walkers, Don Qs, Ukrainian Soldiers, Helicopters, Merkins, Reverse Crunch, Scorpion kicks (no SSH somehow)

    Partner up for Dora 123: 100 HRMs, 200 Mtn Climbers, 300 SSH while partner runs length of field. Over to blacktop for alternating HRMs and Heels2Heaven between hoops. Method of travel alternating of bear crawl & lunges. Head down to Jerkin Gym. 4 rounds of 7 Jerkins.

    Over to benches for rounds of 50 Benchkicks & 25 Squats. Attempted audible after 3 rounds of Handshake whining profusely but Pinto demanded we finish the 4th set so we did. Mosey back to flag for 2 min of Mary & Atilla took us out.

    Announcements: GTE events this weekend: Friday night meetup/dinner, Saturday morning beatdown(s) then Saturday night GTE event.

    NMS: Solid core group of HBR regulars made for a great group to lead this AM. YHC can’t remember the last time the upper field was dry so we had to spend some time up there. Pleasure as always to lead out there.

  • Active “rest”

    5 Flexible and fun F3 Fellas took a ride around Goyne Park this morning. GTE is coming up so YHC opted for a “moderate intensity” pace. I think we hit it right on the mark – though I was still out of breath and sweaty AF by the end… Getting pumped for GTE!

    • Warmarama
      • Mosy to lower lot
      • Line Tracers
      • SLOW lunge up hill
      • Squat stretch on the poles
      • Mosey/Bernie to Bball Court
      • Intro and Disclaimer
        • Imperial Walkers
        • Michael Phelps
        • Cherry Pickers
        • Plank/Merkins: F3 Mission, Principle, Credo
        • 1 Leg LBC’s
    • The Thang
      • Indigenous Run w/ various pit stops
      • Rear PAX – 1 Burpee High Jump, then run to front
      • Stop 1 (Playground)
        • Hollow Rocks – IC
        • Seated Front Leg Raises – IC
      • Stop 2 (parking lot)
        • Curb Calf Raises – I.C.
        • Booyah Merkins – I.C.
      • Stop 3 (lower Lot)
        • Side Shuffles – IC
        • Prom Dates – IC
      • Stop 4 (Poles)
        • Pole Smokers – IC
        • Squat Hold w/ Pole (60s)
      • Stop 5 (Upper Lot)
        • Single Side Split Squat – IC
        • Bernie around median
        • Perfect Merkins 8Ct – IC
    • Finisher – 600meter sprint as hard as you can
    • Finish at the flag – great effort!

    Names, Numbers, Announcements (See slack). GTE, Dogpile 7am on Saturday

    Prayers: Posh medication, Broadway’s daughter, Florence’s M/MILaw, Big Rig M career

    NMS: I thought indigenous run would be a good break – however I always underestimate doing that with the Bermuda boys! Hard Pax turn a leisurely jog into a full time run! Props to BIG RIG for doing some AMRAP morning wood for extra credit. Thanks for joining today fellas.

  • eSports Olympiad 2031

    Eleven’ish gentlemen braved the somewhat posted route for today’s variation of Spider Run intervals. After a brief, yet contested, disclaimer, off we went.

    The Route

    Through the path, up Roselawn, right on Towana, right on access road, left on St. Christophers. Upchuck was in the lead after the first turn, for those who are counting.

    Right just past the baseball field to the track. 200m intervals. 200m at faster than race pace followed by 200m recovery. 4 milers do 4, 5 milers do 8, 6 milers do 12. Or whatever count you want in between there.

    Numbers, names, YHC took us out.

    Announcements

    • GroRuck weekend, lots of announcements there
    • Señor Chuck has the Dogpile Q for the early birds

    Moleskin

    Well, well, it seems that the number 7 has quite a fetish in history. Multiple 7 Years’ Wars (some taking longer than 7 years, but who’s counting?). 7 years of famine. 7 years of drought. Even the Dalai Lama himself spent (at least) 7 years in Tibet. And of course, it has been a whopping 7 years since Upchuck last graced a track with his presence, or so he claims through his perpetually track-deprived tears. The Q sheet is conveniently filled for 4/30/2031 for more track shenanigans.

    YHC always appreciates y’all’s presence, even when running frustrates me to the point of questioning my life choices. There are good runs, there are bad runs, and sometimes YHC gets stuck in a rut deeper than Westham creek. For me, intervals are the magical cure to break out of that rut, and it was desperately needed today.

    It was also quite delightful to give the queen’s wave to Gypsy and Homer as they plodded along on the track. YHC can’t help but wonder if they actually tested out those hurdles, or if they were just admiring them from a safe distance, afraid to unleash their inner Olympians.

    Adiós amigos, until the next round!

    Splinter

  • Can’t get much better

    A trio of southside yogiis enjoyed the calming conditions for an early morning broga session. Hawt Potatoe was on the menu with Chaplain starting us off to ease the troubled areas that included hammys, calves, hips and back. YHC took over midway to incorporate the shoulders, hips, and legs. Extended shavasana was enjoyed with prior to the epic NTB beatdown that followed. Well done this morning fellas.