Category: Richmond, VA

  • The Fitness Test

    2 Early birds got up and got some worms in another edition of Premature Acceleration. Rosie was looking to test our fitness in preparation for Grow Ruck next week. Did a little warm up run, then 2 minutes to complete 40 hand release merkins, then a quick mosey to rest up to do 50 WW2s in 2 minutes. Then the final test before the TWO Bootcamp Beatdowns was to complete 2 miles in 18:30.

    Glad to see Rosie come out and push us with this fitness test. Both PAX passed just barely, and were the only ones to complete the Big Rig Brick today! (Premature Acceleration, Morning Wood, and Rocknroll)

  • Failure to Lead

    12. I mean 11 strong pax showed up for a rare Lockjaw Dogpile sighting. Full mosey to the second circle. COP and all that stuff.

    Triple Check 1 – Lunge to the stop sign and back, HRM, and butterfly sit-ups.

    Trek on the down the hill, but wait! A homemade implement of woe was placed along the way. A rotating rof so everyone gets a turn with upright rows.

    Down the hill and to the pumphouse continuing to the end where historical trivia was doled out at Washington’s Arch. Triple Check 2 – run the trail loop, box cutters, and monkey humpers. The 7 deer who came across us were curious and confused by our display.

    Up to the base of the pipeline for Triple Check 3 – run the pipeline, flutter kicks, and carolina dry-docks. Long mosey up the steep hill and back to the flag.

    Oyster took us out.

    Coffee was excellent today, both in the numbers that turned out as well as the lively discussion. Upchuck joined us, which was great to see!

  • The “Ruck Friendly” Bootcamp was actually kind of an A-hole

    As the miles have stacked up over the last few months via GTE training, YHC thought a “break” from said rucking might be nice. Wrongo. The goal was to strengthen some key muscles in preparation for GTE next week via “ruck-friendly” bootcamp activities. But it turned out it wasn’t that friendly… as expected, all 10 HIMs absolutely crushed it. Pierogi caught the tail end of the following 0600 beat down…

    • Warmarama
      • Arm Circles while waiting for the 6
      • Ruck Shuffle around the loop – 140-150BPM tunes
      • Stop 1 – F3 Principles with Plank/merkins
      • Stop 2 – Name the Pax with plank/merkins
      • Stop 3 – 25 OH Ruck Press IC, 40 Bent Over Rows IC
      • Various bernies and side shuffles through the trails
      • Ruck Shuffle to pull up Bars area
    • THE THANG
      • COP 1 – Triple Check
        • Run to sign and back (Timer)
        • Deadman pull-up Bar Hang
        • Plank Shoulder taps
      • COP 2 – Triple Check
        • 50 Calf Raises (timer)
        • Split squats
        • Inclined spidermans
      • Ruck shuffle to the landing
      • 15 Ruck Front Squats IC
      • AUDIBLE! DTH spotted some posts that had been exhumed from the Rockwood grounds. These “lollipops” had a solid cube of concrete footing on them. Perfect for partner presses!
        • 10 OH Lolli Presses IC, switch ends, repeato
      • Ruck Shuffle to Picnic Tables
      • COP 3 – Triple Check at Concession
        • Run down stairs, Bernie up hill (Timer)
        • Picnic Table Lunges
        • Inchworm Merkins

     Broke it off a little early to catch our breath before Pierogi’s BARN BURNER. Great mumble chatter and a lot of rumors going around that Wet Bandit and Melville will be joining for GTE 47 🙂 Thanks for joining boys.

    -State Farm

  • Name An Exercise

    6 Davillians enjoy a great morning for a workout

    This how it went down

    Warm Up – Parking Lot Tracers

    Mosey to to the blacktop

    COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, LBC’s, AL Prom Date, Scorpion Kicks, Alternating Shoulder Taps, Arm Circles

    THANG

    Pole Smokers – 2ct Flutter Kicks while PAX holds 6 inches. Got through 3 rounds

    Mosey to the football practice field

    5×5 – Bear Crawl 5 yards, complete 5 Merkins, rinse and repeat 5 times. Crawl Bear 5 yards, complete 5 Merkins, rinse and repeat 5 times

    Tire Flip – 2 groups, flip tire do the baseball fence and back

    Mosey to the softball field

    Touch The Bases – Run to check base including home with increase Squats by 5 up to 20 squats. Rinse and Repeat with declining the bases and squats from 20 to 5

    Mosey to the hill behind the tennis court

    Jacobs Ladder – up to 5 Burpees and finish at the top of the hill

    4 Corners – Using the tennis courts; 10 Merkins, lunge, 20 WWII Sit ups, backwards run, 30 2ct Freddie Mercury, lunge, 40 SSH, backwards run

    Mosey back to the SF

    Mosey Set – While moseying back to the SF stop for 5 Pull Ups, a set up 20 dips/10 Incline Merkins and 10 dips/5 Incline Merkins, finish with Native American Run

    Wrap Up – Parking Lot Sprints with 70% – 100% speed

    1 MOM – Stretching

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Was great to Q DaPile again. With half marathon and 10K training this was YHC’s first bootcamp DaPile of the year.

    Our title today is thanks to Helix. During the hill time, YHC was going to call 11’s but was drawing a blank on exercises. Ask the PAX for an exercise and of course Helix calls out Burpees. Ok well Jacob’s Ladder instead then.

    Great 2nd F at The Local afterwards

    SPIT ON THAT!!

  • Super Six Plays a Game of P-I-G

    For the first time in 364 days YHC stuck to his Q sheet sign up and welcomed a crew of 5 plus YHC to another Thursday Gloom at Mary. Upon arrival YHC wasn’t sure of a few things:

    1. where to park at Mary Munford =>YHC moved twice
    2. numbers to expect given a heavy week of VQs => a super 6 including a downrange visitor YHC assumed was Canadian (Hoser of F3 Franklin, TN)
    3. how much rust is evident when this is YHC’s 2nd Q in the last 3 years => a lot more than you’d like
    4. how out shape is someone who hasn’t worked out much in the last several months and has an 11-week-old at the house => very

    One thing was certain: the bottom of the hour hit and YHC needed to do a quick scan of the options at the Mary Munford Athletics fields and courts

    COP

    quick mosey to the tennis courts, circle up for SSHs, DQs, Ukrainian Soldiers/toy soldiers according to our visitor, scorpion kicks, merkins, LBCs, brief broga stretching

    The Thang

    Phil Ford’s 4 Corners

    utilizing the corners of the tennis courts, compounding 20s of

    20 merkins, 40 jump squats, 60 monkey humpers and 80 SSHs

    brief broga stretch and hop over to the BBall courts

    P-I-G

    As YHC traversed to COP YHC noticed James Naismith’s finest contribution to the sporting world laying along the border of the blacktop

    time for a quick game of PIG

    if you miss you add a letter and do 5 burpees

    YHC was knocked out first

    acrobatic reverse layups from Bodos and Upchucks trick shots stole the show…..Said shots led to his victory.

    With enough time for a triple check of runs, Lt. Dans and plank shoulder touches and 6 minutes of Mary, the PAX headed back to the flag for

    Numberama, Namerama and YHC took the PAX out in prayer.

    Please lift up those in our hearts named (Upchuck’s nephew) and those unnamed.

    If you’re aware of F3RVA’s slack channel you’ve likely heard of GrowRuck. It’s in a couple of Saturdays. Thanks to DTH’s recent post for the following details:

    A lot of good times, tough times, triumphs, defeats, but most importantly blessings in the last 365 days. Appreciate the opportunity to celebrate 35 trips around the sun and the opportunity to lead once again. Look forward to the next 35+ trips around the sun.

    Wojo

  • Any title will do

    14 of Richmond’s runners and walkers converged on the mean streets with a familiar route. We went down Grove and meandered in the neighborhoods west of Three Chopt based on distance. Everyone enjoyed the climb up Iris, a stroll down York, and back on Grove.

    TYA took us out.

  • Rucking and Rolling

    It was a quiet morning at Tomato Run. I posted at 5:00 and rucked until 6:15. Not much mumble chatter by myself so I listened to some 80’s and 90’s country music on Pandora. It was a beautiful morning. See you guys tomorrow at The Creek.

  • THE BROADWAY EXPRESS

    Doracide

    100-Hand Released Merkins, 200-WW2s, 300-Imperial Squat Walkers, 400-Flutter kicks, and suicides in between each. Also, an indigenous run with Merkins and WW2s.

  • Work

    Kettlebell ARMAPs were on the agenda for today and unfortunately for the Pax, the voice from my timer app was not sexy enough. “Work”, “Halfway there” and “3,2,1” were about all it said. I will get Splinter to work on a Circus Maximum version. Requirements:

    1. Break wind on every exercise from our Six
    2. Have White Deer (missing today) make silly comments, mostly about Atilla, that we ignore
    3. Count in German and Spanish
    4. Insert “that’s what she said” every few minutes
    5. Be critical about form with a little encouragement every now and then.
    6. Grumble when the word “Burpees” is heard

    While waiting for that upgrade, we did the following:

    Warmups of SSH, Ukrainian Soldiers, Cherry Pickers, Arm circles, Reverse Crunches and LBCs.

    First round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell; Halos, Merkins, Swings, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Teapots, Lunges (no bell). Took a lap for some sort of break

    Second round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell. I took some requests: Overhead pulls, Merkins, Chest press, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Curls, Lunges (no bell). Took another lap for a break.

    Running out of time we did one round of High Pulls and then wall sit. Then back to the flag for some Mary of WW2, Flutters & hold 6 inches for the last 30 seconds. No Burpees from me for the second time in a row. Don’t worry, they will come back with a vengeance.

    Announcements: if not involved in Grow Ruck, come to the Richmond Bluegrass Jam on May 4th from 11-8: https://rvabluegrassjam.com/ for more details.

  • Draft Day

    17 dudes chose to start their day at Timberwolf on the greatest day day on the NFL Calendar…DRAFT DAY! With the assistance of my QB Cheat-Sheet-Sleeve, here’s what went down…

    Warm Up – Moseyed to the far end of the school to warm up and stretch out. Gave the F3 Mission and got into it…SSH, Don Q’s, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Moseyed over to the football field which was illuminated by my truck. What a gorgeous sight! (For about 2 minutes until the lights cut off). The PAX took their positions at the back of the endzone and awaited instruction. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12). (Denver picks at #12…Go Broncos!) Easier to explain it like this…

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2024 VQ Draft, your Q selects…”

    • 1st Pick – Run to the cones (~75 yards away) and back.
    • 2nd Pick – (2) Burpees
    • 3rd Pick – (3) Lt. Dan’s
    • 4th Pick – (4) HR Merkins
    • 5th Pick – (5) Carolina Dry Docks
    • 6th Pick – (6) Bobbly Hurley’s
    • 7th Pick – (7) Joe Louis’
    • 8th Pick – (8) Jim Braddock’s
    • 9th Pick – (9) Crab Cakes
    • 10th Pick – (10) Happy Jacks
    • 11th Pick – (11) Steve Earle’s
    • 12th Pick – (12) Up Downs on YHB’s count

    Back to the flag (thanks, Florence) for names and numbers

    Announcements –

    Prayer Requests –

    • Yeehaw’s baby girl
    • Rudy’s family planning.

    Fella’s, I know I told the PAX this a couple times but I want to say it again. I am so proud to be a part of this group of men and am so thankful for having the chance to lead you all this morning. This group has meant so much to me and has come into my life at the PERFECT time. Today marks my completion of the “60-Hard” Challenge (abbreviated “75-Hard Challenge”) that my wife and I set out to accomplish after we went through a miscarriage in February. The challenge proved to be a great way for us to stay close/connected and helped serve as a reminder that life hits hard but, “it’s not how hard you hit, it’s how hard you can get hit and keep moving forward!”