Category: Richmond, VA

  • All 3 F’s

    2 Pork Rinds emerged from the gloom for the not so mammoth of Mammoth Balls, but we made something of it! YHC says this because he promised a lot of equipment on deck for the workout, however he forgot to load it all up in the pick up. Next Week!
    Commando logged a couple miles of pre workout rucking in at the park!
    We borrowed the cones out in front of the park and lined them up across center football field for some ladder type exercises.

    Warmarama OYO for mumble chatter:

    • Deadman Hangs
    • Helicopters
    • Arm Circles
    • Ukrainian Soldiers
    • Wives
    • Leg Stretches

    The Thang

    • Ladders – 10 KB Reps at random on the Sideline. 10 Core Reps at every cone. After returning from 3 cones, PAX tosses frisbee as a MoT distance marker.
    • We preformed a various number of exercises including: bear crawls across the field, Weighted squats increasing by 10 reps every cone. Bus Driver MoT and SSH’s increasing by 10 reps at every cone.
    • The Beast – including Mountain Climbers, Merkins, Jump Squats, Superman’s, 2 Arm Curls.

    CoT – Numbers and Names

    Announcements- Family Ruck this coming Sunday at 14:00 meeting at Ruckhenge AO location, Gelati afterward.
    Let’s continue to EH some men into coming out to F3. “Give it away”

    Prayer Requests- Commando’s good friend Tim was diagnosed with Alzheimer’s , prayers for Tim and his family and friends. Per Handshake, Prayers for this little girl Charlotte 11 yrs old with stage 4 cancer and her parents,These are constant reminders of how fragile life truly is on this earth.

    Commando closed us out in a great prayer.

    Lastly, If someone is on your mind, don’t hesitate to check in with them and let them know your thinking about them and you’ve got their 6.


  • mumble chatter galore

    COP rolled up to a group of dudes ready to chatter….a lot, like through the whole workout. It was good

    stretch, warmarama, dojo dan then

    THANG

    DO EACH ex 1x all the way through, rinse and repeat for total 3x
    1 30 sec break between set 1 and 2 then no break

    Set1
    Swing x16
    Deadclean (squat W a clean 1 hand)x 16
    Curl x20
    Ww3 x16

    Set2
    Skull crusher x15
    Goblet clean (squat w a clean 2 hand) x20
    Single leg deadlift x 8 each leg
    Halo x10 each way

    Set3
    lawn mower x20 each side
    Thruster x20
    Alabama prom x20
    American hammer x 30 single

    Set4
    Bench press x 20
    Lunges x 10 each leg
    Merkin/dry dock pull thru x 12

    COT

    number/name arama, announcements, yhc brought us out

    privilege and pleasure gents

  • Light it up like its dynamite

    1 pulse pounding playlist, 12 men at the club til dawn.

    Warmarama: 7.5 minutes of dancing to this song:

    Mosey across the fields; ground pounding 11s with donkey kicks on the fence, bear crawl 5 yards and mirkins, on repeat.

    Mosey around the field and back to the pavilion for a Dynamite triple check: raise the roof, twerk squats, timer runs to the center of the field.

    3.5 minutes of dancing.

    Monkey jumpers, Alabama prom dates, Rosalitas, pickle pounders to everyone’s favorite Lonely Island song. Cash or credit.

    Circle up for some Charlie XCX, burpee every time she sings ‘I Love It.’

    Scrunchy frogs to the tune of Crazy Frog. Trojan remarked that this song may have more cultural relevance than anything Bob Dylan released. Debatable, but no one can doubt the sheer brilliance of the Crazy Frog.

    Attempted some mankillers but to be honest they weren’t hitting the beat so we just danced instead.

    Mosey to the lot: 11s to the tune of Rihanna: polesmokers, crab walk to the curb, crab cakes. All to the beat: we found love in a hopeless place.

    Mosey back to the flag for one more minute of dancing: “One day you’ll leave this world behind so live a life you will remember.”

    COT and gratitude for the great dance.

  • I’m in the goldfish class

    Great numbers this morning at SCCC! It was good to be back out and leading today too – YHC has missed this too much!

    Typical round of 6 TABATA exercises with hot laps in between.

    Great conversation this morning, topics ranged from movie recommendations (suggest re-watching Nacho Libre and Napoleon Dynamite), the pollen, the goldfish and giraffe classes, disappointing Virginia basketball losses, obscure college basketball players from OBT’s days.

    Announcements:

    Upchuck is looking to pass the baton after 7 years of supporting F3RVA as a volunteer champ. Looking for someone to carry the torch of The Bridge into 2026 and beyond. It’s a worthy cause and a powerful thing to go to if you haven’t been. Thank you for all that you do Upchuck!

    YHC took us out, prayers for a lot of folks out there in need. Let’s keep them in our thoughts!

  • Frog Down; Frog in Distress

    Dr. Saltlick “You don’t look to good”.”What should I do if you die or something?”

    S Frog “Do some Doctor Shit”….

    Dr. Saltlick “Ah… Some Doctor Shit.. Yea.. Got It.”

    6 started the week early this morning at Hoe Down with some high expectations.

    EF Hutton called 0530 and we started with a short mosey around the parking lot.

    Circled up for a standard COP warm up.

    Each man armed themselves with 10 LBs of CR coupons and we were off.

    Mosey a loop around Lindsay Dr, Westham Pkwy, Baldwin Rd, Stuart Hall Rd, Forest Ave. @2.2 miles.

    Stopping for some deep squats along the way.

    Triple Check at Trinity United. LBC, Chuck Norris RIP, Loop around playground.

    Time Check: S. Frog “How long does it take to get back home from here”?

    Data- “We’re are good We’re right across the street”…

    S. Frog “Data’s lost. We have a 1/2 mile mosey up hill with coupons with 6 minutes on the clock to go”…

    Top of the hill. I can see the parking lot. Frog Down.. Frog Down.

    Allergy season is here.

    Thank You for letting me lead this morning.

    Spine prayed for us.

    Saltlick did some verbal CPR.

    Lots of good mumble chatter.

  • The Hills Are Alive With the Sound of Music

    🔥 WARMARAMA

    Mosey around the bus loop with a mix of butt kickers, high knees, Super Marios. Circle up for side straddle hops, cherry pickers, side lunges, Chuck Norris push ups (RIP), and WWIIs.

    Mosey to the hill at the top of Mount Chaplain. 

    💪 THE THANG

    Hill 1: Steep Slogger

    • At the base of the top of Mount Chaplain, perform 10 Goblet Squats. 
    • Then lunge halfway up the incline with the KB. Hit 10 Sumo Deadlift High Pulls.
    • Sprint the remainder of the hill to sidewalk no KB, then walk back down to retrieve the bell.

    Repeato 3 times. 

    Lay on back and hold KB above head for the six. After six came in, hit 20 KB chest presses, 15 KB curls for the girls, and 10 KB WWIIs. 

    Hill 2: Long Burner

    • Start near the bottom of S Coleman Ln. 
    • Clean the KB into the right-arm waiter carry and walk uphill thru two streetlights. Without stopping, switch to a left-arm suitcase carry (hanging at your side) thru the next two street lights. 
    • At the top, do 20 Kettlebell Swings facing uphill.
    • Carry the bell back down in a left-arm waiter carry and switch halfway down to a right-arm suitcase carry.

    After round 1, hit 20 KB presses, 15 curls, and 10 WWIIs. Round 2 was a mosey uphill with right-arm rack/left-arm suitcase and the reverso back down hill followed by 20-15-10 KB presses, curls, WWIIs. 

    Hill 3: Sidewinder

    Mosey to the bottom of Mount Chaplain. Walk halfway up hill.

    • Perform 20 KB Halos (10 each direction).
    • Perform 10 KB Woodchoppers, swinging from your “uphill” shoulder to your “downhill” hip.
    • Side-shuffle 20 yards across the face of the hill, swap directions (facing the other way), and repeat.

    2 rounds with 20-15-10 KB work in between. 

    Mosey BTTF 🇺🇸

    🧘 MARY

    Last round of 20-15-10 KB presses, curls, and WWIIs. 

    🗣️ COT 

    • Name-o-Rama
    • Announcements
      • 9/25-27: GTE-74 Blue Ridge with 5 from RVA and 7-10 from Amelia
    • Prayers
      • For wind at our backs. For innocents caught in the crosshairs. 

    Dealer’s Musings:

    • Strong work today! My shoulders and arms are shot. 
    • Great hill work today. It’s no joke.

  • Cool Breeze at Atlee

    YHC showed up to one other and we had a great workout with the perfect dark and 70 degrees with a nice wind. This was an excellent morning for a workout and we di the following:

    COP

    Mosey to the East Entrance for 20 SSH, 10 DQ’s, 10 4 ct Helicopters, 10 LBC’s, 10 Alabama prom dates, One legged prom date with right leg – 10 reps repeato with left leg.

    THANG

    We mosey to the block wall and start with 15 step ups and run a lap, 10 dips, run a lap, 15 forward lunges on wall, run a lap. Mosey to North side of school, Wall sit and touch toes, knees then wall by head, repeat this 14 more times. Mosey to bus loop. Mosey 2 laps and dips on the bench for 10 reps. Mosey back to flag.

    Numberama, Namerama, Yardsale took us out in prayer.

  • What the hell was that?

    Got a 3-mile ruck in on this beautiful morning. One mile was a little quicker than the others I thought I was being chased… turned out to be a candy wrapper in the wind.

    Might be time to invest in some fresh batteries for the headlamp.

  • We got it all figured out!

    Two OGs got together to lift some Cindy’s and talk coaching ball. Plenty of chatter this morning and plenty of gains

    Knocked out 10 rounds of the Gorilla Complex:

    8 battle firehoses

    8 curls

    8 thrusters

    8 WW3s

    100-yard run

    Got it in this morning

    .

  • American Pie

    YHC has had the Q on 3/14 (National Pie Day) for the last couple years but totally forgot this year. In honor of American Pie, we had some music from the soundtracks playing as we…

    WARMARAMA – Took a lap, stretched (very quietly), gave the missions and got into it…

    COP #1 – EMOM

    • Round 1: Build up from (3) Burpees, run to the other end of the parking lot and back. Got up to (10)
    • Round 2: Build up from (3) Squats, run in the grass to the tennis court and back. Got up to (10)

    COP #2 – Partner Exercises on the tennis court

    • Round 1: Bear crawl to middle, (5) booyah merkins and crawl bear back. 3X
    • Round 2: Lunge to the middle, (5) booyah lunges and lunge back. 3X
    • Round 3: Crab Walk to the middle, booyah WW2 and crab walk back. 3X

    COP #3 – Four Corners on the tennis court

    • (10) WW2, (20) American Hammers, (30) LBC’s and (40) Flutter Kicks. 2X

    ANNOUNCEMENTS

    • 3-year anniversary at The Alamo next week!
    • Nancy’s fundraiser

    PRAYERS/WINS

    • WIN – FNG ALERT!! From Hawaii…PAX wanted Moana but went with her friend Hey Hey!
    • WIN – The PAX’s generosity helped YHC exceed the goal for Lighthouse Family Ministry! So proud to call y’all friends.