Category: Richmond, VA

  • Happy 100th, Dad

    16 exceptional men joined YHC in celebration for the latest edition of First Watch. Conditions remained 70 and sunny. According to my father watching over us, the following might have happened:

    Mosey to the UofR athletic fields with a short pause for the six at Casa de Saab.

    Circle up at the field goal uprights for the COP.

    100 SSHs (4 count)
    Dead Man Hang (OYO)
    Fudd’s Wife

    Roaring 20s – one set of 20 exercises for each year he lived in the 20s
    Carolina Drydocks
    Imperial walkers
    Hillbillies
    LBCs
    Gas pumps
    Lieutenant Dans (to remember the accident)

    1940s – Dad served from 1943-1946, USAAC/AAF. ETO.

    Triple Check. WWIIs, Flutter Kicks, Army Crawl 30 yards.

    50s…we tried, and time took this from us. But, 5 burpees, then traverse ~50 yards (in the dark, maybe this was 30).

    Variety of options for traversing…wheelbarrows, partner carry (some PAX knew better), Bernie, AYG Sprint, bear crawl, army crawl.

    Time was growing short, so Mosey BTTSF, stopping off at Saab’s driveway for the obligatory 20, 4-count Monkey Humpers. If anyone was peering out the window, the got a dog’s eye view of Honeydo’s keister (and everyone else’s).

    Numbers, names, and we ate cupcakes and pecan sandies and swigged Gatorade for the COT. YHC gave a note of thanks to this group for their friendship.

    Announcements:

    Tuesday, Heartbreak Ridge, “Jason,” aka Senor Frog running his 50th birthday Q. Be there.

    Wednesday, Moseley Elementary (don’t go to “Mosley” Elementary) in Chesterfield. New AO.

    August 31 – Launch day of The Bridge. State Farm has the Q. Workout is at 7:30 a.m.

    Labor Day Convergence. Short Pump. New AO. Nuckols Farm Elementary. AO needs a name…bring your best play on words.

    September 14 – The Bridge, again. Heist is leading.

    Team Brightside…let’s keep building this charity to help research ways to address Children’s Cancer. Unbelievable impact from these guys. $50,000+ raised already. YHC is super proud of those running this. Way to go. Let’s see how much we can raise to help. If you have not given, let’s do this!

    NMS:

    OSOTW goes to HoneyDo, running away.

    Happy birthday in Heaven to Papa Goldman (Gumbo), would have been 87 years young yesterday. And, congratulations to the proud parents of a West Point Cadet. Grandpa would be proud of his son and his grandson.

    Happy birthday to my dad, 100 years young today. As the lady said when they gave my mom his flag at Arlington National Cemetery, “On behalf of a grateful nation…” Thank you, Dad, for being a wonderful parent and a patriot for this country.

  • its not the devil its just a beast

    COP

    found a few boot campers ready to roll, warmarama, little dojo dan mosey to the

    THANG

    Build a beast w squat, SSH, merkin, ww2, monkey humper, dry dock

    stretched and sprint, hit time

    name/numberama, announcements, DD brought us out. It was a pleasure gentlemen. Had a nice coffee and devotional directly after.

  • Sweater Weather

    DORA: 100 KB curls; 200 KB Shoulder Presses, & 300 KB Deadlifts (partner ran the parking lot loop)

    10 & 2’s: 10 KB Triceps Extensions and 2 Walking Lunge Punches (25 YDS). Return with 5 Single Leg Balance KB Transfers (Alternating Legs on Each Parking Bay Line).

    Remaining Time: Dealer Choice Mary.

    End with COT

    SYITG

  • Transfer of Qing

    20 High Impact men traversed the courts fields and parking lots of “No Toll” seeking advantage. Pax included the return of Neutral (Martin Krebs), Downrange Pax from Knoxville “Rev Sleepy”, and an FNG that spent the last year on vacation with his wife traveling the world jealous welcome to Griswald.

    With 20 pax there was a stutter to Machismo’s side straddle hops and the Q drenaline was flowing but what a pleasure to lead such a crowd.

    Warmarama included. SSH, 20 count “On my Up” Merkins and WWII (both need a bit more rehearsal), DQs, Imperial Squat walkers, Ukranian Soldiers, Cherry Pickers.

    Mosey to the first field:

    Triple check with Squats and dips.

    Eye of the Hurricane: 20 merkins, 20 Squats, 20 WWII, 20 Double Count Lunges. with a 5 Burpee center.

    Ascending squat jumps on the parking lot lines.

    Indigenous people run to around the field and back to the court to circle up.

    Mary. and YHC took us out.

    Announcements: we have convergence on Labor Day at a new Nuckhols road A.O. name T.B.D. some creative suggestions were given. Also there is a new A.O. in Moseley Elementary school. Both announcements can be found at F3RVA.org.

    YHC took us out with a reflection on the leadership organization that is F3 and the opportunity that we give our kids to lead when we allow them to share what happened during their day with us. It’s called transfer of learning. Great work pax. YHC out.

  • F3RVA 10-Year Anniversary

    F3RVA 10-Year Anniversary

    Gentlemen of F3RVA – you have been hearing announcements, you’ve seen the T-shirt orders, and heard bits and pieces about the 10-year F3RVA anniversary. F3 was started in Richmond 10 years ago with what F3 Nation referred to as a ‘Leap’. They found a few local contacts to get something started and built it out with Charlotte PAX coming up for a Q-school and preliminary workouts before passing it off to the locals on 9/20/2014. Thanks to Big Data (ahem, Splinter), you can read all that happened that day here: https://backblasts.f3rva.org/2014/09/20/old-dominion-welcome-to-f3-nation/ I am sure you will recognize a couple names in the PAX list. After that inaugural beatdown, the PAX from RVA took off and have helped bring F3 to all of us in Richmond, plus assistance in launching Hampton Roads and Charlottesville.

    Events for the weekend are below:

    • Friday 9/20 – Weekend Kickoff Happy Hour – 5pm at Casa de Snuff in Bon Air – 2032 Buford Road – 5:00-7:00pm – Park at BACA or St. Michaels
    • Saturday 9/21 – Workouts at Dogpile
      • 5am tentative Early/Premature Beatdown/Run/Smokefest – Big Rig will be leading this – don’t miss a chance to get the day started right
      • 6am – Pre-Run and Ruck options
      • 7am – Main Event – 10-year Anniversary Beatdown – Special Guest OG Qs
      • 8am – Stick around for post workout refreshments
      • 8am – Team Brightside Fundraising and F3RVA awards
    • Saturday 9/21 – Family Cookout – Huguenot Park at 1:30pm – all PAX and families invited

    This is a special event, we have all been fortunate to have the F3 community in our lives so let’s use that weekend to celebrate and energize us to keep giving it away. We want to get as many guys out as we can so start headlocking now – reach out to any guys that may not be on Slack or don’t post very often, they won’t want to miss this.
    More info to come on details. Reach out to me or Gomer if you have any questions.

    Most importantly – Put 9/21 at 7am on your calendar and someone else’s! Let’s GO!

  • False advertising

    4 HIMS enjoyed the absolutely beautiful temps this morning. It was advertised as 36 minutes of broga but that didn’t pan out.

    WARMARAMA: mosey to the bball court for the usual

    -Don Q’s

    -SSH

    -WW2’s done wrong

    The THANG: From there we walked over to the island for a lovely curb crawl. That led us to the cow pasture fence, it’s been long talked about but unused. Stay with 1 merkin, 1 step up, 1 Turkish getup and add reps until 10.

    A Pool Boy Q would be anything without a little swimming. Arm circles and high knees as we made our way through the morning dew and tall grass. 4 cindies got a lift to the Pavillion for a quadruple set. Farmer carry two cindies to the tree and sprint back for the timer. Oblique dips with a Cindy, lbc’s and modify with toe taps and oblique lbc, chair dips. 2 rounds of this until time to take Cindy home. Mosey BTTF for a ring of fire with merkins. Ranger,spiderman,no cheat shoulder taps, and diamond.

    Finished with names, numbers, announcement, and a prayer. Check slack for updates.

  • I think your radio is stuck

    A perfect 10 … of PAX traversed the mean streets of the Deep South and made their way to The Old Hundred. The following is an approximation of what transpired.

    Start off with a short mosey around the parking lot (“oh there’s running now??”). Followed by a warm up including but not limited to:

    • Helicopters
    • Ukrainian Soldiers
    • Jazzercise
    • Apple Bottom Poppers

    the thang…

    Tabata was on the menu today. Served with a side of classic tracks from 94 including Nine Inch Nails, Nas, Soundgarden, Oasis, and Biggie. 1 min on, 20 sec rest.

    • Kb swing
    • Curls
    • Calf raises
    • Nolan Ryan 1 round each arm 
    • Squat thrusters
    • Chest press
    • Skull crushers
    • Flutters with the weight overhead 
    • WW3

    after each round complete and indigenous people run around the full breadth of the parking lot. Round 1, 5 merkins then run to the front. Round 2 5 squats then run to the front. After two rounds all the way through we went around the circle each PAX choosing a weighted exercise. Those included: kneeling halos, Allen iversons, goblet squats, and lawnmower pulls. One minute of broga before time was called.

    Numbers, Names, Announcements, YHC took us out.
    Announcements:

    • F3 10 year anniversary September 21st 7am at Dogpile, be there! Other events happening be for and after
    • new AO at Mosley elementary next Wednesday at 530a
    • Labor Day convergence 7am Monday at Nuckols Farm Elementary

    NMM

    Thanks for allowing me to lead fellas. Good workout today. Good to see yall in the gloom!

  • Wide-Back Werewolves

    The Ffll moon was out and 4 hungry werewolves were howling at the moon this morning increasing back/bicep/tricep strength. The PAX are starting to reduce the assistance needed from the bands as we get stronger on muscle ups/pull-ups.

    • Arm Circle Warm-up
    • Banded Muscle Up and Pullups
    • DORA
      • 100 Toe Touches
      • 100 Dips
      • 100 Jerkins
      • **Run to light pole and back
    • Monkey Bar Horseshoe
      • Across Bars
      • 5 Dips
      • Across Bars
      • 5 Pull-ups
      • Across Bars (repeato x 3)
    • Bar Holds (High, Medium, Deadman)

    Great work to the the boys this morning! what a banger – Pool Boy took us off for a great Q at Bermuda for that.

  • Bridge of Spies

    The temperature was great! But the dew was heavy.

    Oyster failed to bring his Pickleball Tournament Trophy. We all wanted to see it. A suggestion for improvement at next year’s tournament; medals should be awarded so that the medal can be worn to workouts. It’s not too early to start practicing for next year!

    We had a visitor from Lubbock Texas. Welcome Salt Lick! And come back!

    Mosey around parking lot

    • Run forward
    • Karioke left
    • Run backwards
    • Karioke right

    Disclaimer

    Warm-up

    • 20 SSHs in cadence
    • 10 Don Quixote in cadence
    • 10 Susan Sommers in cadence (each side)
    • 20 Imperial Walkers in cadence
    • Plank: Right hand/right foot stretch & vice-versa

    Mosey to Heartbreak Ridge for 11s

    • Hammers at the top
    • Pole smokers at the bottom

    Mosey to benches for Lindsays: 30/10, 25/15, 20/20, 15/25, 10/30

    • Dips
    • Bench kicks

    Mosey to far side of the Quioccasin Wall for BBTW routine

    • 15 People’s chair airpress in cadence
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix OYO
    • 15 People’s chair Milkers in cadence
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix OYO
    • 15 People’s chair Muhammad Ali in cadence
    • 10 BTTW toe taps in cadence
    • 15 Donkey Kix OYO

    Mosey to gym equip area behind Pemberton: 2X

    • 10 Pullups
    • 20 Merkins
    • 30 Squats

    Mosey back to Quioccasin Wall

    • 15 People’s chair Lalannes in cadence
    • 10 Dirty Hookups in cadence
    • 15 Donkey Kix OYO

    Mosey to benches in front of Quioccasin 2X

    • 10 Bulgarian Split Squats and Dips in cadence

    Mosey to the flag for

    • Stretching

    Announcements:

    Aug 27: Señor Frog’s 50 BD Q at Heartbreak! I’m not sure anyone has worked harder this past year. He comes early and gets in a run beforehand. Very Impressive!

    Sept 7: Labor Day Convergence at Nuckols Farm Elementary; 7:00 AM

    Sept 20-21: 10-year anniversary. Check Slack for all the activities being planned.

    Take-out by YHC:

    The movie Bridge of Spies is about the exchange of a Soviet spy for an American pilot in 1962. Early in the movie, the soviet spy is arrested and then meets with his attorney. The attorney gets exasperated because the spy doesn’t seem to realize the peril he is in. “Don’t you realize that you could be executed? Aren’t you worried?” The spy replies, “If I were worried, would it make any difference?”

    Dear Lord:

    Like the Soviet spy, we know that worry is futile. And unlike the Soviet Spy, we know this because you are always there when we need you.

  • Sunday morning ride

    3 dudes with road or gravel bikes opted for a speedy start to their Sunday to burn some calories. Launch from Hardywood in West Creek. Everything was stellar…..the ride, conversation, scenery, and post workout endorphin high. YHC is especially appreciative for the bike these days as running has become verboten due to continued injuries. It’s really one of my favorite ways to get in a workout. If anyone else is interested getting into road or gravel biking, go see Mark Friedrich (F3 Profit) at Pedal Power (Broad & Staples Mill). He has new and pre-owned bikes and will give you a good F3 deal!

    Thanks to Byproduct and Profit for joining me today!