Category: Richmond, VA

  • What do we call this?

    3 of F3’s hardest working men got out to do some extra, extra credit. 5am rolled around and we hit the mean streets of North Chesterfield. Big Rig gave Swoop, and State Farm a tour of the neighborhood. We ran down Courthouse to the Providence Hood, YHC’s digs, and the elementary school. Great conversation as this was just the first leg of an epic triple. 3 Big Data Points were scored for each of these HIMs! Pretty awesome start to a great morning! We’re doing the hard things and laying bricks of preparedness. We emptied our tanks, but filled our cups!

    Can’t wait to do it again!

    Also need to come up with a new name for the Pre Ruck Run. State Farm suggested Premature Run?

  • Everything but the kitchen sink

    A dozen of us met at Grid Iron for (as WhiteDeer named it), a workout including everything but the kitchen sink. Warm up, followed by playground for 2 sets of 20 dips, and 2 sets of 20 jerkins. Then a mosey to soccer field for ‘everything but the kitchen sink’ during 6 trips of 100 yards:

    • 1st 100 yards-1 Burpee every 10 yards
    • 2nd 100 yards-Turn an do 50 yards of Bear Crawl with a Merkin every 1 pace, then 2 Merkins after two paces, 3 Merkins after 3 paces, 4, etc. until the 50 yard line.
      • Mid field break with 4 sets of 25 Ab exercises (WWI, WWII, Crunchy Frogs and Knee Ups)
      • Finish 50 yards of 1 Burpee every 10 yards.
    • 3rd 100 yards- Turn and 100 yards of Ukrainian Soldiers.
    • 4th 100 yards- Turn and 50 yards of 10 Squats every 10 yards until mid field
      • Mid field break with 4 sets of 25 Ab exercises, followed by a Jack Web
      • 50 yards of 1 Merkin every 10 yards
    • 5th 100 yards of 1 Burpee every 10 yards
    • 6th 100 yards- Turn for 50 yards of 1 Merkin every 10 yards
      • Mid field break with 100 more ab exercises
      • Final 50 yards of 1 Burpee every 10 yards

  • Big Rig Dropped The Ball

    16 Highly Impactful Men made it out on a chilly morning at Rockwood Park. Many of whom, had just finished the morning wood Ruck. 3 of whom, had gotten a 4.5 mile run in Pre Ruck. All trying to get 1% better and getting the day started right.

    Mosey run from the furthest parking lot to the lot closest to the dog park. We would circle up near handicapped spots for the warmarama.

    SSH

    Ukrainian Soldiers

    Imperial Walkers

    Helicopters

    LBCs

    Boat hold w arm circles

    Mosey back past the flag and on to the exercise station in the woods for a triple check.

    Timer runs to the gate at the start of the trail and back while other PAX perform Merkins and Pull ups.

    Now that we got some pull ups in ,we moseyed back to the bottom of the hill before the parking lot, for another triple check.

    Timer Bernies up the hill and runs down and other PAX perform Squats and LBCs.

    Not long after we started this, YHC realized he didn’t have numbers for a triple check all this time. YHC can’t count and Hardywood said he would not be having me do his taxes this year.

    Next we crab walk up the hill and invoke some flashbacks on Mudslide from December.

    Catch me if you can, Hardest Mile style! Well it would be more like a Hardest Half.

    Partner up and one PAX does Walking Lunges and the other does 10 Merkins then chases the other until both reach the huge power line tower.

    Next would be 20 LBCs and Broad Jump Burpees to the next parking lot.

    Quick lap to the dog park entrance and to the start of the parking lot.

    Next up is 25 Flutter kicks and Bear crawl to the sign between the lots.

    Then 10 Merkins and Broad Jump Burpees to the huge power line tower.

    Finally, Bear crawl and some exercise that YHC can’t remember, back to the flag, and remember to avoid getting run over by a vehicle. That would be all for the Hardest Mile, but there was still time left on the clock.

    PAX would do a progressive run around the parking lots at 25, 50, 75, 100% speed with the final segment stretching all the way from the concession stand to the end of the last parking lot where it turns into the gravel road.

    Finish up with 6 minutes of Mary

    exercises performed in cadence

    Heels to Heaven

    Bicycles forward and reverse

    Big Rigs (Alternating straight legged LBCs)

    WW2s until the clock runs out

    Names and Numbers

    Announcements

    Here’s where YHC dropped the ball. This was Florence’s 100th post at Rocknroll! The AO that he created! Where he EHd YHC to come out and birthed YHC and many others into F3. Several told you this AO wouldn’t work, but that couldn’t have been more wrong.

    I guess the Q energy got the best of me and I completely forgot to make this announcement during the Q.

    Rodeo Clown has a fundraiser going on for Make A Wish Foundation and is only 1000$ away from their goal. Look for a link to make a donation.

    Prayers for those that need healing. Rosie’s knee. Wildcat, Florence’s MIL, DTH’s Dad, Machismo’s friend’s cancer. Also prayers for ChaCha’s daughter Elizabeth who’s expecting ChaCh’s first grandchild next month.

    Props to Rosie who made it out and Rucked for 2 hours and got a few minutes of Mary.

    Also to all those who Rucked. And to Swoop and State Farm who completed the Triple Decker Challenge with YHC. Run, Ruck, Rocknroll.

    Make sure to get out to Rocknroll in the next few weeks. There’s a Latino Market that has some great coffee, empanadas, and many other treats!

    Thanks to all PAX out there, pushing each other to get out there, do the hard things!

  • 9 share the Hoebag

    The Growruck gang converged for another Rock&Ruck CSAUP with Sandy making an even 10 heavy weights for gloom glory. The PAX started with a wide loop detour around the AO to observe the Latina Market getting set up (oh goody, they’ve got a coffee truck!). Sandy was passed around the PAX like the good little hoebag she is, and there were a couple stops to stretch. Halfway through our time, the PAX were directed to remove their rucks and carry them in some other manner – baby cradle, over head, single shoulder, etc. Carrying both Sandy and an untethered ruck proved a formidable 100+ pound challenge. Photo shoot completed with single file rucks overhead. For the last half perimeter, State Farm suggested we restore rucks to our backs and army shuffle run to the end. Awesome challenge, enjoyable chatter, and decent warmup for the Big Rig slaughter fest to come. Welcome aboard to RODEO CLOWN who’s now registered for GYE#47, and MELVILLE is one step closer to registration! Love being with you guys! Yours, DTH

  • DaPile Morning under Crescent Moon

    A nice cool morning for a workout and YHC was greeted with a Crescent Moon over the AO as the sun was rising. Planted the flag and we were off to the bus loop.

    COP

    We gathered next to the banches and started with 20 SSH, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 Ukrainian Soldiers, 10 copperhead squats, 20 American Hammers, 20 LBC’s, 20 figure 4 Alabama Prom dates (10 each leg) 10 reverse scorpions, 10 scorpions.

    THANG

    Tabata was on tap for Today. 8 rounds of 4 minute workouts we had a 15 second recovery between each workout. The workout was 8 sets of 20 seconds exerceise and 10 second rest. Here were the exercises…1 – Squats, 2 – flutter kicks, 3 – Lunges, 4 – 10 merkins then plank for remaining time in 20 seconds, 5 – side lunges, 6 – Carolina Dry docks, 7 – Calf Raises, 8 – Alabama Prom Dates. We then moseyed back to flag for 5 minutes of stretching

    Numberama, Namerama, Opus took us out in prayer.

    We had a great 2nd F at the Local cup. Hae a great weekend gents and look to see more of you in the gloom. Cheers…CB!

  • “I got shirts older than you”

    11 men emerged from the gloom to see what F3RVA’s youngest regular had to show for 1 full year of F3 workouts. Fortunately for these men, they were spared from burpees and a world-famous Fergie rendition of the National Anthem. According to the watchful Owl perched by the Carillion, here’s what went down:

    COP

    Mosey to the circle and complete two laps around it. Circle up and do:

    SSH x 15

    Ukrainian Solider x 10

    Don Q x 10

    Copperhead Squat x 10

    WW2 x 15

    Heels to Heaven x 20

    LBC x 15

    Alabama Prom Date x 10

    Merkin x 10

    Mountain Climbers x 10

    Recover and mosey around the Carilion field to the second circle. Time for a Triple Check.  

    Runner runs down Rugby Rd and swings back up on Pump House Dr. Partner 2 does Squats.

    Partner 3 does Flutter Kicks.

    After the Triple Check, a short mosey around the Carilion over to the stage area.

    Partner up for 5 rounds of Touch a Tree. First partner runs and touches 5 different trees while the second partner stays back and does an exercise. Both partners complete 5 rounds each of exercises and tree touches.

    1st Round: Step Ups on the picnic tables + 5 trees

    2nd Round: Hand Release Merkins + 5 trees

    3rd Round: WW2 + 5 Trees

    4th Round: Hello Dolly + 5 Trees

    5th Round: SSH + 5 Trees

    Admire the owl perched in the tree and mosey over to the Valley of Ill Repute. Partner up + one threesome. At the bottom of the Valley, complete 5 Booya Merkins with your partner. Once complete, do 1 round of Rock, Paper, Scissors. Winner stays at the bottom of the Valley and does 5 Squats. Loser runs up the hill, does 5 Squats and returns to their partner to continue this cycle for 10 rounds. Important note: Mittens may or may not inhibit your ability to choose anything other than paper in a game of Rock, Paper, Scissors.

    Valley of Ill Repute was followed by a quick mosey over to the amphitheater. With just 6 minutes left on the clock, we all rose to the challenge and hastily made our way up the amphitheater by completing 5 Dips on each level of the amphitheater.

    Once at the top, mosey back to the flag and take it all in as Fergie’s VQ is over.

    Numberama & Namerama

    Announcements: Heist commends me for taking the courage to lead at Dogpile and for really transforming myself over the last year.

    NTB has the Q @ No Toll, Tuesday the 9th. Coupons are on the menu for Tuesday’s Q.

    Prayer Request: Mr. Rogers makes note of the various postings on Slack recently about us, our family, and close friends dealing with cancer recently. So, a general prayer for those actively dealing with Cancer in their lives. Were thinking of Handshakes family member, DTH’s dad, Machismo’s close friend, and Wild Cat.

    Upchuck’s reminder to all: Get your colonoscopy and check your family history. Get your M to do a colonoscopy as well.

    NTB took us out.

    _

    Thanks to all of those who came to Dogpile today. It was a pleasure to lead. At my one-year point, I reflect on how F3 has transformed my life by getting me in shape and starting better habits in life. F3RVA is special and its importance in our lives can’t be understated. I’m appreciative of all of those who have pushed me over the last year and for those who supported me as my brother was dealing with his cancer diagnosis and chemo treatment last year. When I started F3, I remember being the youngest guy around and somewhat out of place working out with the rest of the crew. But as time has passed, I’ve made a lot of great connections with so many from all the different regions and wouldn’t trade these workouts for anything else. Thanks again and looking forward to another year of F3RVA.

  • DR at Hogwallow

    ~6 miles on the trails at Vickery Park in Roswell, GA at a “conversational pace”, at least for Aflac and Bear. Francis is from Newport News and has family in Richmond.

  • Waiting for the rain

    Rain was anticipated, so when I arrived earlier than usual to find an empty parking lot, I presumed I’d be exercising solo. However, within three minutes, three additional F3 warriors arrived, unfazed by the looming rain, embodying sheer fortitude and resilience. Anticipating rain, we headed to the parking deck, where we alternated running up and down, doing 20 Merkins at every turn during the first round, 20 Heels to Heaven in the second, and 20 Jumping Squats in the third. After that, we had just enough time to return to the Flag, accumulating 3.5 miles in total. Ultimately, the rain held off, leaving us with only a light drizzle.

  • What the Hill!!

    The last will be 1st

    3rd F: was pumped to see Roger Roger back in Gloom with us after an extended IR from an unfortunate Pickleball accident that landed him in surgery. Today was his 1st F3 post since and he crushed a nasty beatdown… and oh yeah.. took us out in an inspired 3rd F COT ball of man.

    Mr Rogers is leading a 3rd F every Tuesday at 7pm at Dunkin Donuts on Paterson and Pump

    2nd F: Grow Ruck.. Nuf said. Either ruck or support. Both are needed.

    Ghost flag event: Westhoe is worried about it.. nobody comes this way. YHC thinks we could take our WTH on Wednesday and take out SOJ.

    1st F: The Thag

    It’s no secret I love my Currahee brothers.. would step out in traffic for any one of them. But damn dudes!! Seriously!! I gave us an out.. was like.. we can do Crazy 8, homage to Handshake since he was suffering with vacation at the beach with pump to Broad routes (sorry to hear about the towed car) or we can do hill repeats since I’m in last min training. Due to the brutal Westhoe beatdowns this week. (Some not posted hint hint Lighthouse.. like the parking deck at WTH).. the Burpeethon at a kettlebell workout.. the pax decided hill repeats… let’s keep this week long beatdown going.

    6 stubborn ass Redwoods took to the hills of Currahee. The plan was Glenn Eagles AYG up and recovering down.. that is .8 miles up .8 back. Rinse and repeat until time. We did one. YHC called an audible at 1st one and we did 3 additional AYG and back on Old Prescott.

    YHC was showing 524 ft of elevation gain and 5 miles.

    Great job men.

    Thank you for let me lead.

    V/r

    John (Gypsy) Boles

  • Back to Back… Welcome the bands

    After yesterday, then working last night my legs and knees wetter hating life a little. After a little sleep, once we started warming up things turned for the better plus the changed to ok no problem we got this. An even dozen ventured out to get ready for my first time at Satan’s Hill in 2024.

    A WARMARAMMA: SSHs, Cherry Pickers, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Merkins, LBCs, Alabama Prom Dates we grabbed our band for some extra leg stretching to the side and across(that felt good). After that it was time for the main part.

    Started out a triple check with what the guys at Twin Team were doing today. Hand released Merkins, Butterfly situps, run to the curb on the other side and back. Once that was completed, time for the bands. First thing was 2 rounds of toe taps band around the waist. The first round was simply getting used to it, warming up. The second round was to go one on one see who could do the most in that one minute. Those who lost: a small 5 burpee penalty then into the next part.

    The next part was simple: Bernies for one minute(it did not matter you went left or right keep it going). After that torch the legs and cardio more with broad jumps(with the band) I will tell you that it starts to take someone down when you are trying to go far and you can’t(plus Heist was having a slight pants issue). Were we done, not even close. The 3 directional dashes that as you want to go then come back the legs and hips are screaming plus the heart rate is thru the roof. There was one final thing: up Satan’s Hill: go halfway them turn and bernie the rest of the way up. Overtime yes, back to the flag

    Numbers, names(welcome Rob(Hacky Sack) to the group FNGs back to back days and they are still alive). Announcements, Taziki’s wife will be home today and always show love for Wildcat(special delivery upcoming), prayer led by YHC to take us out

    Check Slack a lot of things upcoming plus there’s a VQ tomorrow at Dogpile (Fergie) the usual activity at RNR(reminder to park around the back part we will be meeting there till November). Have a good one see you next time