Category: Richmond, VA

  • Rrun/walk and ruck

    just like it says…

    2 run/ walkers and 2 ruckers this morning!

    Welcome Trail Mix!!

  • Underwear Twins

    Eleven pollen pushers embarked on a well known route. Directions were unenthusiastically announced and then off we went.

    The Route

    • Summit the mound
    • Around the baseball field, left on college, right on Lakewood, right on Wood, left on Baldwin
    • Right on Westham, left on Baldwin, wave to Marv sleeping, left on Rock Creek
    • Left on Forest, right on University
    • 4s: Arlington circle then return
    • 5s: Continue up University to Glenwood then left on Julian to the top
    • 6s: add Arlington on the way out and back

    Numbers, names, prayer requests before YHC took us out.

    Moleskin

    Two PAX members, one wearing jeans and the other bitter from a loss in the March Madness pool, somehow shared they were wearing the same underwear. I’m glad I missed the setup for that one.

    Prayers for those in our PAX dealing with a variety of concerns, Frankie, Lockjaw, Faceplant, and others unspoken.

  • Big Rig meets Cliffhanger Jerkins

    YHC and Big Rig met up for another edition of the Morning Wood Pull-up parade! We are both preparing for the memorial day Murph (and maybe doing 1,000 pullups in a day some day?). Thanks for always pushing me to get some extra 5am work in. Side note – I’m pretty sure Big Rig also got a few miles in BEFORE the morning wood (Premature Run style). LFGO!

    • Warmups
    • Pyramid pull-up rotation  – 8 minute
    • Top and bottom stroke
      • 5 reps at bottom half
      • 5 reps at top half
      • Switch
      • 5 times thru
    • Cliffhanger jerkins
      • 5 sets of 12
    • Burnout
      • One person holds at top of pull-up (timer)
      • One does toe touches
      • Switch until completion

  • F-L-O-R-E-N-C-E, 34 and old AF

    5 HIMs gathered to celebrate and honor our boy FLORENCE with a soul crushing workout. 34 reps might have been a stupid idea… But how else can we celebrate Florence’s 34th trip around the globe!? The various weights, toys, and implements experienced the following…

    • Warm-up: Mosy, 34 Reps of all (SSH, Suzanne Sommers, LBC’s)
    • THE THANG (34 Reps at each station, then recover, rotate together)
      • F – Flutter kicks (double count)
      • L – Lunges on YHC truck bed, single leg
      • O – Overhead Press (Coupon)
      • R – rope jumps (34 Double Unders, or modified to singles)
      • E – Extra Wide Grip (Perfect push-up tool) Merkins
      • N – Nine Foot Wall Ball Shots (school wall)
      • C – Crunchy Frogs
      • E – Elbow Plank Up Downs (hydraulic planks)

    **The PAX made it twice through! Great work

    • FINISHER (3/4 of a mile, max effort)
      • 3/4 is kind of like 34… each PAX gave max effort in a 1200m run to close out the beat down
      • Came in between 6-8minutes
      • Cool down, stretch, time!
    • Names
    • Numbers
    • Prayers
      • Florence continues his process for Richmond police and screening goes well
      • Broadway’s daughter’s migraine issues
      • Posh adjusting to new meds
      • Big Rig’s family healing from flu/sickness
      • State Farm’s M big job interview at Matoaca high school today
    • NMS

    A leader and mentor for us, Florence was not able to make it today due to fasting/health screening he had. It was an honor to do a fun Q that tipped the cap to all the ass beatings he usually gives us! He’s a great leader and F3 Rva HIM. Glad we can keep Bermuda stronger together. Thanks again to Unibrow for posting downrange.  SYITG.

    -State Farm

  • Blood, Sweat and Tears

    Preseason game is strong:

    Warmarama: Not today

    The Thang:
    Bodos/Oyster(L) vs Banger 1/2 (W). – not a wise choice for our 1st game.
    Bodos/Oyster (W) vs youngcouple1/2 (L) – should have been our 1st game. (Bodos dove not once but twice across the courts, no points earned).

    Let the real games begin:
    Oyster/FNG (W) vs Labrat/Bodos (L)
    Oyster/FNG (L) vs Labrat/Bodos (W)
    Oyster/FNG (W) vs Labrat/Bodos (L)

    Bodo’s had to run.

    Labrat/Oyster (L) vs young/old (W)
    Labrat/Oyster (W) vs young/old (L)
    Labrat/Oyster (L) vs young/old (W)

    NMS: It was great seeing Labrat and Bodo’s today. We had some great games, I blame the wind on everything. Hope to see you guys out for more pickleball nights…. Next Monday – Forest Hill park (5:00pm – 7:0pm)

    Oyster


  • AMRAP this

    Put in that work!

    WARMARAMA:
    .5 run around the parking lot. Circle up: SSH, DQ, deadman hang, copperhead squats, flutter kicks, WWII, LBC, Rosalitas, hello dolly, heals to heaven.

    THE THANG:
    Timer Set: 1 Minute of work, 15 sec rest. 4 rounds
    Swings
    Curls
    Lawnmowers
    Skull Crushers

    Timer Set: 1 Minute of work, 15 sec rest. 4 rounds
    KB Lunges
    Calf Raises
    Sumo Squats
    Run to the end – 5 Burpees – Run back = x2

    .5 mile cool down.

    BTTF:
    Lots of announcements – See Slack
    YHC took us out.

    Oyster

  • GTE #47 – River City

    GTE #47 – River City

    Get ready for the River, Richmond’s rich history and diverse terrain provides the perfect backdrop for this GTE #47 leadership adventure.  F3 men from Richmond and across the east coast will converge on the River City May 3-5 for an unforgettable bonding experience and personal challenge.  Traversing the city’s streets, parks, and trails, they’ll not only test their physical endurance but also strengthen their resolve as men to live right, lead right, and leave right. The city’s cultural landmarks and scenic views will offer moments of reflection and inspiration along the journey from sunset to sunrise. Ultimately, this overnight ruck event promises to be more than just a physical feat—it’s an opportunity to forge lasting memories and deepen connections in the heart of Virginia’s capital.  

    There is still time to sign up for the overnight event or just the GrowSchool.

    What do we do during a GTE? 

    There are 4 phases to a GrowRuck Training Event:

    1. The Rally – The Rally is the Friday night gathering that initiates the GTE.
    2. The King Builder – The KingBuilder is the Saturday morning workout.
    3. GrowSchool – GrowSchool (G3LT) is a Schooling session during which the four quadrants of Preparedness (Get Right, Live Right, Lead Right, Leave Right) are taught in a classroom environment by the GrowRuck Qs. 
    4. The Ruck – The Ruck is the CSAUP (Completely Stupid and Utterly Pointless) Event during which the Leadership Skills of the individual GrowRuck Participants and the Teamwork of the Class is Accelerated through Pain and Chaos.

    Weekend Schedule

    Rally

    Friday, May 3 1800 – 2100 – Bon Air Community Center – 8725 Quaker Lane, Richmond, VA 23235

    Open to all F3 RVA men, out of towners, and GTE Trainers and Cadre.  BBQ will be provided, donations requested to cover the venue and food for the event.   BYOB

    Kingbuilder 

    Saturday, May 4, 0700 – Dogpile – Dogwood Dell Parking

    This will be a one-hour convergence bootcamp at Dogpile led by the GTE trainers.  It will be open to all F3 men with FNGs welcome. This will be a great opportunity to bring an FNG or Kotter to show them what F3 is about

    Growschool – registration is open for the Growschool only, sign up to get a lesson in leadership

    Saturday, May 4 0900-1200 – Relay Run warehouse 

    2720 Decatur Street, Warehouse 29, Richmond, VA 23224

    GTE #47 – Overnight Ruck

    Start – Saturday, May 4, 1800

    GTE #47 Endex – Sunday, May 5, TBD

    GEAR

    Below is a partial packing list for the event.  **Additional items posted on GTE Registration Page

    Required Gear

    • Rucksack (20L minimum suggested volume) 
    • 30lb weight
    • 4L of water (combined total between hydration bladders and bottles). 3L needs to be fresh water without any drink mixes or additives
    • Headlamp w/red light capabilities + 1 full extra set of batteries
    • Reflective bands (minimum of 1) attached to Rucksack
    • Additional items per GTE PreBlast on registration page

    Prohibited Equipment

    • Phone
    • Watch
    • Garmin
    • Other Electronic devices 

    What if I want more detail, or have questions not answered above?

    Reach out to Rosie, DTH or Gomer Pyle

  • Solo Murph

    Planted the flag…no PAX..no Problem…Murphy is always around and was great to reflect while getting some reps in! 300 squats , 200 Merkins and 100 pull ups!

    Ran to the bars and slow mosey back.

    Hope to see you in the gloom soon. Cheers…CB!

  • Pink is for Everyone, B*%#@es

    A bakers dozen of stargazers took to the darkened streets of Tuckahoe, some with appropriate eye covering, in anticipation of a once in a lifetime astrological event that previously occurred in 2017. According to the custodial staff prepping for such rare events, this is what occurred.

    Mosey to front of the school for introductions and disclaimers. Warmups included invisible jump rope, helis, jazzercise, dead man hang. Mosey over Bodo’s lot in search of drier ground for hand release merkins, LBC’s and light broga work. All was warm, so let us begin.

    Gather some coupons from the recently replenished donations. Partner up for triple check. Timer runs the lot, wiper merkins and big boy WWII’s with blocks.

    Partner up bringing one block with you to the bank lot. Timer runs around the bank while partner performs mobile exercise with block. Exercises included curls, lunges and military press. Alternate when caught from behind. 2 laps were completed.

    Back to the church lot for a 2nd triple check. Timer runs the loop in opposite direction. Coupon exercises included standing skull crunchers & chest press.

    Return coupons to the pile and mosey back to the front of Tuckahoe for 11’s. Incline merkins at the stairs/bike rack with squats at the top of the stairs. Finished early due to time constraints.

    Numbers/Names/Announcements/Prayers: Good luck to Faceplants 2.0 on surgery to repair broken arm. Prayers to Lockjaw as he goes thru some physical ailments for him and his papa.

    YHC took us out.

    NMS: Great numbers and mumble chatter as spring break tales were plentiful. YHC wanted to dive into the recently replenished coupon pile that Upchuck had donated a few weeks ago. Thank you gents for starting the week strong. Don’t look up at the sun today.

  • Red snapper and a gal named rita

    COP

    normal warmups ssh, merkins, lbc, dollies, ritas, cherry pickers, arm circles, helo’s

    THANG

    circle of burpees guessing game

    12’s w merkins and ww2s

    dora with merkins, lbc, squats

    triple check with shadow boxing and front kicks

    merkin ring of fire

    stretching

    COT number/namearama, announcements, prayers for wildcat having a baby tomorrow

    YHC took us out