Category: Richmond, VA

  • Welcome, Pablo

    4 runners and 2 ruckers came out to hit the pavement once again. Fun times had by all!

    A big F3 welcome to Pablo — have a good race this weekend!

  • Did you know that “decrement” is a word?

    A YHC was greeted with three brave men this morning and we took a little field trip as follows:

    Moseyed to the square near Police Memorial Way for COP as follows: Dead man hang, tippy toes with hands in the air, left and right side stretches with hands in the air, right arm stretch with left arm pulling and switch sides, leg stretches, etc. Moseyed to the the lake. A set of exercise at each light post: 3 x merkins, 5 x LBC, 7 x squats. Including one broken one, there are 28 light post. Moseyed to the neighborhood on Westover Road for a modified 11. Here, YHC’s instruction with a word “decrement” confused everybody. Run to the white sedan and do 10 LBC and run back to last tree on the street and do one merkin. Next, run to the same white sedan and do 9 LBC and run back to the second last tree, i.e., decrement each tree. Due to interest of time, it was audible. Moseyed back to the flag. Number, names, and announcements. Oyster took us out! Thank you for allowing me to lead this morning! Enjoyed it a lot! The Merriam-Webster says that “decrement” means a gradual decrease in quality or quantity.

  • Swift Currents

    10 F3RVA brothers locked arms to forge the swift currents of The Crossing. Conditions were gusty, but quite sunny and 70-ish, and the PAX gave superb effort to complete this high-intensity beatdown:

    The THANG: 

    WARMERAMA: 

    • Moseyrama loops around the Annex Lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey to the sloped end of the main parking lot
    • FATBURNER LINDSEY (double the reps)
    • SSH’s 60-50-40-30-20
    • Mtn Climbers 20-30-40-50-60
    • Run between top & bottom of lot

    COP #2:

    • Mosey to the front of the church
    • WALLORAMA
    • People’s Chair, Milkers x20 IC
    • Hoedown’s x10 IC
    • Dirty Hookups x10 each side IC
    • Donkey Kick-offs up to 20
    • Hip Slappers x10 IC

    MOSEY around the church, stopping under the main entrance awning to circle up in plank and review our F3 Mission, Credo, and Core Principles.

    COP #3:

    • Discover some cones conveniently spaced apart in the South Lot
    • Parter up for DORACIDES:
    • x100 Ball-Dippers (2-ct)
    • x200 Mericans
    • x300 Oblique LBC’s (alt sides as needed)

    Mosey BTTF for COT:

    • Counterama # 
    • Namerama
    • Announcerama (see Below)
    • WHITEWATER took the PAX out in Prayer

    NMS:  Solid numbers continue to post for the newest hottest AO in RVA, and these PAX put in some tough work this evening tackling a behemoth of a beatdown. Most of the PAX discovered their exhaustion point during the Wallorama, if not in some of the other COP’s. You don’t know what you are, or aren’t, capable of until you’re pushed to discover it. SYITG, DTH

  • Old Tabatha

    YHC wanted to keep it simple with the Q after a month off.

    Mosey around parking lot

    COP

    Tabatha – 20 seconds on, 10 seconds off (squats, curls, WW2s, lunges, lawnmowers etc.)

    Numbers, names, Yardsale took us out.

    Notes: it was good to catch up and get an F3 workout in after a month. Looking forward to making it to all the DaVille AOs.

  • Heavyweights

    5 SOJ HIM’s rucked a few miles of Huguenot Flatwater this morning, all wearing more weight than they’re used to. Slightly slower pace/mile, but sufficiently challenging and excellent conversation. Also, a big WELCOME BACK to our brother XO, an ex-Navy guy who makes heavyweight rucking look easy. SYITG fellas, DTH

  • Solo runner

    YHC was the lone runner that came out of the Gloom at MOT this morning, SOT guys went one way and YHC went the other.

    To the circle at Timberwolf and back (Garmin says 7 miles)

  • no ruck for you

    COP

    apparently everyone else is rucking

    routine warm up with ssh’s, merkins and the like.

    THANG
    dan’s dojo training with a mix of kicks and punches, short mosey to track, checked the field – it was wet.

    Beast straight up style on the hard top with merkins, mountian climbers, ww2’s, squats, and burpees

    dora with merkins, lbc’s and squats, ring of fire

    COT

    number/name-arama, announcements, and YHC took us out with a word to our Father.

    thanks for entertaining gentlemen

  • Senor Frog Dances Funny

    6 exquisite gentlemen linked up at 5 to conduct 45 minutes of exercises in the latest edition of First Watch, F3RVA’s earliest workout. Temperatures were 70 and sunny. According to Ronnie’s Girl in her orange Miata, the following might have happened:

    Mosey to the COP by heading west, nope, east around the parking lot. Circle up on the backside of the lot.

    SSHs x51 (4 count)
    Dead Man Hang
    Downward Dog
    Right leg high, left leg high
    Pigeon R/L
    HRMs x10
    LBCs x15
    Flutter Kicks x10
    Frederick Mercury x10

    Mosey to the truck and grab a block. Slow mosey to the Triangle.

    Partner up. Dora 100, 150, 200. Each man does 50 merkins, then together do 150 4-count flutter kicks and 200 4-count SSHs. Runner’s Choice: either run to the traffic light (without the block) or to the 25 MPH sign (when carrying the block).

    Slow mosey to South Westham, then pick up the pace, cross River Road, and circle up on the grass next to the “Westham” tombstone.

    Triple Check. One man does block thrusters. One man does presses. Runner has 3 choices: Run to the first cut in the road with the block. Or, run to the second cut in the road without the block. Or, run to the second cut in the road with the block (this option counts as two of the runner’s three rounds).

    Mosey BTTVSF. 30 seconds of Rosalita’s.

    Numbers, names, and Kubota took us out.

    NMS: light on the mumble chatter today. YHC could make out only a few things.

    “More 4 count SSHs, please, Mr. Q.”

    And, “f-ing, m-th$r f-in 4-count SSHs, Mr. F-in’ Q.” YHC didn’t quite get the full transcript, but is sure there was more mumble chatter.

    Thanks for letting me lead, fellas. We’ll go a smidge lighter on the SSHs in the Dora. Way to push.

    Announcements: nada. Prayer Requests: YHC had one for his family.

  • Cookie – Ponch Show @ The Old Hundred

    It was 5.28 AM, and Cookie was the only one in the Old Hundred parking lot. Cookie was about to set the AC to 72 and take a nap. But as soon as Cookie closed his eyes, he heard the sound of a car, and Ponch jumped out with his high spirit and ruined Cookie’s nap. As per the two little birds at the Old Hundred parking lot, here is what went down.

    Warmerama
    Run around the school
    SSH
    Arm Circles
    Merkins
    LBCs
    Flutter Kicks

    The 4 Corners (Lady of the Night Style)
    10 Merkin Pull Through
    20 Lawnmovers – Each Arm
    30 Squarts
    40 Alabama Prom Dates

    Dora
    100 Scull Crushers
    200 Curles
    300 Chest Press
    Runner runs to the cone and back

    COT – (Awkward. But It’s OK)
    Announcements – Grow Ruck
    Punch took us out

    Thanks, Ponch, for showing up and joining the grind.

  • Trimming the Fat

    14 PAX completed this morning’s beach season abb burner, including two FNG’s and a brother from down range. Here’s the Thang:

    WARMERAMA: 

    • Mosey onto the BBall court & circle up
    • Welcome & Disclaimer
    • Variable IC Reps and a Perimeter mosey
    • Mosey out to the plush Field #1

    SIX PACK OF DIAMONDS:

    • Reps completed at each corner of half the soccer field, with x6 Rounds completed
    • x6 WWII
    • x12 DTH’s
    • x18 Am Hammers (2-ct)
    • x18 LBC’s 
    • x12 Dr.W’s
    • x6 Kimchi Twists

    BUDDY COUNT-DOWN:

    • Partner up to complete reps from 5 down to 1, with sets separated by a run between sides
    • x5 Buddy WWII’s, Run, x5 PLT’s each, Run back
    • x4, run, x4 each, run
    • ETC

    BTTF for COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  In the words of our Australian-born Irishman FNG, nicknamed DANNY BOY, “Twas a grand time!” Heavy on the abbs and light on the back and shoulders is what the good Doctor prescribed for himself after one too many recent rucks with coupons. Well done NTB headlocking Danny Boy into the fold, and also TClaps to DEALER for bringing out FNG #2 nicknamed BROMANCE. Seriously, ya’ll should have heard the love sonnet delivered by Dealer describing their lifetime of closer than blood brotherhood. Finally, also want to give a shout-out to SNIPER, posting from downrange for a few days – waaaayyy too cool of a nickname, but YHC got the impression he could easily kill you if you insulted him, so welcome SNIPER! He’ll be at SOT tomorrow and TIMBERWOLF Thursday. As always gentlemen, it gives me great joy to lead you into the harder things – appreciate ya’ll showing up! 💪❤️👊 ~DTH

    Announcements (SEE SLACK!)

    Prayer Requests:

    • Family and friends with cancer and other difficulties – prayers for healing and for the Lord to lead us in serving them in their time of need