Category: Richmond, VA

  • Pre St. Patrick’s Day F3 (and a Pop Quiz)

    Beautiful day for 10 of us at Grid Iron. After a warm up, we went to the Grid Iron for:

    Arms/Chest: Merkin-Beast for 216 (Merkins, Diamonds Chuck Norris, Staggered Armed, Wide Grip, and Carolina)

    Legs: Elven’s with 2count step ups and Squats

    Abs: 200 abs broken down with 8 reps of 25 of WW I’s, WW II’s, Flutters, Heals to Heaven, Side Crunch L and R, Crunchy Frogs, and Knee ups

    Arms: 100 Dips broken down in 4 reps of 25

    Cardio: 10 minutes of Burpees was called, but after round 5 the St. Patrick’s Day Quiz was “While St. Patrick tried to convert the Irish to Christianity, what did he call the three leaves of the shamrock?” If anybody got it correct, we’d stop the 10 minutes of Burpees and end on 5 rounds. Congrats to Seymour who knew that it was “Faith, Hope, and Love”…and saved the day. (4th leaf is Luck if anybody wanted to know).

  • Crazy M’fers out there training

    After the ruck this morning, I did not have much time for the transition to the workout. Luckily my warped mind had things where I was able to go from one to another. 15 of us asked “Mudslide, what do you have for us today”? Let’s find out….

    Started out with the warm up(SSH, Arm Circles, Don Quixotes, Copperhead Squats, Merkins, LBCs, Freddie Mercury) a little lower body stretch then time to take off. I brought a couple of sandbags with us knowing that I will probably use them later.

    First stop: mini Dora(25/side reverse crunches, 50 jump squats, 75/side flutters). The thing you want to see if you can hold your arms in an L shape while doing them, core is in good shape

    Next up: triple check(spot where Posh did not know it was there): Step ups, tricep dips and a run down the steps or side hill, to the big tree and back up.

    A little run out the pavilion, over to the grass hill for another triple check: bear crawl up, if a sand bag or wood was available pick it up, take it back off not bear crawl back. This I shorted the gear plus three pieces really the one I found was probably the lightest. I will do this again but bring an extra sand bag or a bucket full of tiny rocks for more gear

    Getting near the end, classic Dora(100 Merkins, 200 LBCs, 300 squats). I am sure we made a little impression on the parents and kids that arrived for baseball seeing us going DAMN!!!

    One final thing: a little prison burpee workout start 1 minute 1 burpee/10 SSH. The SSH number stayed the same, burpee reps increase(we got to 5, a final 10 burpee blitz) back to the flag for numbers, names and prayer led by YHC to finish

    2 hour ruck session tomorrow 6-8 steering at the Forest Hill Park stone house. Grow Ruck weekend 5/3-5/5, a big sign at the front of the park the Latin market will start 4/6 so we have a few weeks then we need to park on the other side. One year anniversary the Alamo 3/18. Welcome GoDaddy and Captain Insano to the group came out hung in there for the full 60

    Sorry I can’t get out there much as I used to before. It is a little tough with the schedule plus trying to rest after that get up, train and go back home to sleep more. Some nights it’s insane and I am mentally fried. I still get anywhere from 7 to some nights 10 or a little less miles of movement so do not think I am slacking in anyway. Oh, final thing I did get a new smartwatch(Garmin Instinct 2x Solar). So far with everything very happy the stats and data I get is eyes opening. See you next time out

  • The hottest club in Short Pump is back!

    The hottest club in Short Pump is back!

    Buckle up and put on your avocado toast helmets because I’ve got the hottest insider scoop on the reopening of the 2023 sensation hitting the 2024 nightlife scene: Brunch Club!

    Picture this: a kaleidoscope of mimosa fountains, DJ Bootylicious Bagel spinning beats that make your pancakes flip, and a dance floor where every move is an ode to the sacred art of brunching. It’s like if Coachella and a pancake house had a love child, and that child grew up to be the reigning monarch of morning revelry. This place has everything, brunch-goers in onesies, drag queens in pancake makeup, and even a group of seniors breakdancing like it’s their last hurrah. Need atmosphere? Picture this: a DJ booth made out of smashed avocado and a dance floor that’s funkier than day-old hollandaise sauce. And the crowd? Oh, honey, it’s a mix of brunch aficionados and breakfast rebels, sipping cocktails with names you can’t pronounce and wearing sunglasses indoors like it’s a fashion statement.


    Now, let’s talk about the fabulous trio that’s been causing a stir at Brunch Club. First up, we’ve got Gypsy. Gypsy is like the human embodiment of a sunrise over the city skyline, with a side of extra crispy bacon. His moves on the dance floor are like poetry in motion, effortlessly blending yoga poses with disco fever. Then there’s Whitesnake, who pretends his hair is as wild as his spirit. Picture a cross between a breakdancing unicorn, an a 80s rockstar, and a former child actor who still regrets going to the ALF auditions drunk. And last but certainly not least, we have Lighthouse. Lighthouse is the guiding beacon of the Brunch Club scene, always shining bright with his infectious energy and killer dance moves that could rival the sunrise itself.


    Oh, but wait, the drama at Brunch Club doesn’t stop at the dance floor. No, no, no. Gypsy, the enigmatic trailblazer of the trio, recently led us on a wild adventure that left our brunch boots shaking and our mimosa glasses empty. Yes, Gypsy made us run, and run far beyond the city limits and into the sunrise, chasing some elusive brunch nirvana. But fear not, because out of that epic journey emerged something truly spectacular: the Gypsy Road. Let’s just say it’s like trying to twerk with a stack of pancakes on your head—absurd, absurdly messy, and definitely not FDA-approved. Some call it a cross between the Running Man and a conga line, performed on a floor made of waffles. Not the good kind of waffles, but the ones I like to find in the dumpster behind a Waffle House at 3AM. But hey, that’s the beauty of Brunch Club: where the mimosas flow freely, the bacon sizzles, and the dance moves leave you questioning your life choices and your dignity in equal measure.


    And as the hangovers loom larger than yesterday’s omelette, we bid adieu to another wild morning at Brunch Club. Remember, as you stumble out the door with a belly full of regret and a murse full of leftover bacon, brunch isn’t just a meal—it’s a way of life. So until next time, keep your mimosas bottomless, your pancakes fluffy, and your dance moves questionable.

  • Is Skateboarding the Next Rucking?

    One 2-legged traveler strapped on the blue (not the purple) New Balances for another rendition of The Clinic. Temperatures were 70 and sunny. According to the Brother adding Skateboarding to the F3 repertoire, the following might have happened.

    Hotel, cross Broward, Fudd (office continues to pay off), north to Broward, reverso, and BTTVSF.

    Number, name, and YHC took both he and Omar out (can you just show up for the COT? YHC says no).

    NMS: it’s hard to define the AO for a run, but at The Clinic we take all comers. Homeless men, workmen, HoneyDo, and, now, skateboarders. On the reverse run, there he was flying through the AO, a Garbage Plate-esque man (6’1’-6’3, but that includes the four wheels and the wooden board), moving at high speed. Probably a battery assist. He did a few laps of the parking lot (AO), and then off to the next parking lot before YHC lost sight of him. Does that count as posting? Do we have dueling Clinics? Unfortunately, YHC has a few weeks of alternative travel, so we’ll see if this is a one-off or a trend.

    Note: he did have a backpack, so Ruck-boarding might be a thing.

  • Tesla is Too Complicated

    1 early riser launched hard and fast. Temperatures were actually 70 and sunny. According to the Tesla YHC had rented, the following bodies of mass circled the car.

    Route – wanderlust. 45 minutes. Roam the hotel campus and surrounding neighborhood.

    BTTVSF. Number, name, and YHC took himself out.

    NMS: YHC learned three things:

    1. Renting a Tesla should require a 5 minute lesson on how to operate the car.
    2. Yes, you can lock yourself out of a Tesla.
    3. It takes about 20 seconds to break into a Tesla without damaging it. YHC estimates $8 as the cost of the tools. DM me if you want a lesson.

  • Make it work.

    With the new addition to my family, sometimes you just have to go off the books.

    Three hard chargers gather in the early mornings to get some work in

    The warm up: Mosey to the tennis courts, Slide Straddle Hops, Cherry pickers, Imperial Walker, Arm circles.

    Mosey to the basketball court.

    NASCAR (Indigenous circle run) Round 1 Merkins, WWII, Lunges once all three hard chargers completed a lap, repeat, x4 rounds

    Mosey back to parking lot

    Blue Falcon Merkins, top secret merkin workout. Want in? Stop over.

    10 minutes left, Strong finish

    Triple Check: Heals to Heave, Squat Jumps, Run around the parking lot

    No announcements, No prayer requests.

    It was great to get a chance to Q again at what I consider my home post. Due to work scheduling around my daughter, it isn’t possible for me to workout on Tuesdays. Hope to get a Saturday off one of the weekends, and get some sweat and pain in at Rock n’ Roll, also. Miss you guys.

  • The Three Kettle Bell Amigos

    YHC arrived to find Last Call and Doozy already conversing in the parking lot. We were joined shortly thereafter by Rosie for a literal 70 and not-quite sunny Betty Weaver kettle bell beatdown.

    At 05:30 we launched for a mosey lap around the school but Doozy bolted the opposite direction on a solo mission up Twin Team to put in some fast laps around Salisbury. Alas, the three amigos continued on with kettle bells in tow. Several of the world’s problems were solved, but because our hands were full we weren’t able to write down any of the solutions.

    WARMARAMA: Various OYO stretches in the parking lot. Mosey to the paved courts behind the school for the main event.

    COP: Kettle-Bell-Palooza

    1. Four Rounds of KB carries across the school. Right arm extended, left arm extended, and goblet lunges x2. At each end of the pavement perform 10 merkins, 20 WWIIs, and 30 LBCs before traveling back. Loooots of lunges…woof!
    2. Four Rounds of KB Four Square. The non-KB square was always 20 jump squats and then we came up with various KB movements for each square for each round, including chest press, rows, American hammers, etc.
    3. Triple Check. The timer farmer carries two KBs across the school and back while partner 1 performs KB chest press and partner 2 performs Rosalita dips.

    NUMBERAMA/NAMEARAMA/ANNOUNCEMENTS/PRAYER REQUESTS

    • GROWRUCK #47 – Only 24 RVA PAX have signed up?? I was shocked to learn that today. LETS GO! Your brothers will need you under those logs in the middle of the night.
    • Breaking Bread – Sign-up on the Q sheet with a fellow F3 brother. We also discussed finding more 3rd F opportunities around the city.
    • Prayers for Last Call working on finalizing a stressful deal at work.
    • Prayers would be appreciated for the NTBs as we’ve learned that we are pregnant once again. God is good, but the risks and brokeness of a fallen world cause us to be anxious as we’ve walked through the valleys of loss before and as recently as January of this year.

    NMS: YHC was stoked to see in the backblasts that FNG Justin was welcomed by the Satan’s Hill PAX this morning and named HUD. HUD is currently a client of mine and we had talked F3 on several occasions. Glad to see he was EH’d by the RounTrey/New Market mafia!

  • Pineapples, Gluten Free Cookies, and Below Average Baking

    Eleven to fifteen (or more) and maybe an FNG on wheels that never returned to get his name, gathered to share embraces for those we haven’t seen in a while. Eventually the gears dudes quieted down so I could explain instructions. After some strange and inquisitive looks, Singer asked if I was giving the PAX the dong. Well, I guess so. If no one signs up to Q, you get the dong.

    The Route

    • North on Commonwealth to a right on Fitzhugh
    • Right on Malvern
    • 5s left on Patterson, right on Nansemond, right on Grove, left on Malvern
    • Straight into Windsor farms, doing the full horseshoe before coming back north on Commonwealth to the flag

    Counterclockwise numbers, leapfrogging back and forth a few times before we got to our number.

    Moleskin

    Great to see a few faces that hadn’t been to RAMM in a while. You may disappear for a while, but when you show up, the badgering picks up right were we left off.

    Enjoy your Friday fellas. Go Rams.

  • Where’s Baldo?

    Where’s Baldo?

    Eight joined up this morning for some running and/or walking and/or exercises around the school. We ran north up Pump and stayed left on (old) Pump, took a left on Robson, left on Sable, left on Waterford, left on Church and came back either via Glen Eagles or Pump. 5 miles if you went back Glen Eagles.

    At coffee, we talked about testicles, disposable camera pranks and a future best seller which is either a book filled with lots of photos of nuts and you need to search for a particular pair or a more true variation of Where’s Waldo but Waldo is hanging brain and you need to find his red and white striped balls. And as I think of it, our route looked like a couple of weirdly shaped balls. So where is Baldo anyway and is he wearing pants?

  • Spring has arrived!

    20 strong beasts came out on this absolutely perfect morning for a nice little beatdown at Satan’s Hill. It is nice to see attendance numbers creeping back up as the weather improves. Sunny and 70 is for everyone, sunny and 20 not so much! Here is how it all went down:

    Warm up: Mosey to the bottom of Satan’s Hill and back to the parking lot. Welcomed the PAX including 1 FNG (Justin – HUD) and went over the F3 Mission Statement. Exercises included Invisible Jump Rope, Copperhead Squats, Deadman Hang (C/R/L), Cherry Pickers, Merkins, Butterfly Stretch, Knee to Chest (R/L) and Flutter Kicks

    COP 1: Satan’s Hill Cindy Play, Partnered up and started in front of the parking lot and traveling partner goes to the fire hydrant and back with exception of round 5 ended at the top of the hill. Round 1: P1 – Cindy Curls, P2 – Grapevine facing R + 10 merkins at top; Round 2: P1 – Skull Crushers, P2 – Grapevine facing L + 10 werkins at top; Round 3: P1 – Overhead Rainbows, P2 – Bernie + 10 Diamond merkins at top; Round 4: P1 – Chest Press, P2 – 10 count bear crawl, 10 lunges, 5 broad jumps until reaching endpoint + 10 Alligator merkins at top; Round 5: P1 – Abs Invisible Rope Climb, P2 – Sprint to top of Satan’s Hill + 10 merkins at top

    COP 2: Triple Check: Twisted Jump In/Outs, Jump Squats, Runner to the bottom of Satan’s Hill

    COP 3: Dora: 100 Carolina Drydocks, 200 (2) count scissor kicks, 300 Calf raises w/ Raise the roof – Runner to end of the parking lot

    Time called, Numbers & Names

    Announcements – Pickleball starting back up – See Slack/Oyster for more details, Oyster’s Paid Lunch March 29 at Rusty Taco, Grow Ruck May 3-5, F3RVA 10 Year/Pediatric Cancer Awareness Convergence September 21 (more info to follow soon), Alamo 1 Year Anniversary 3/18 – Let’s get big numbers out for this!

    Prayer Requests – Yeehaw’s daughter, Liv, has additional scans on Tuesday 3/19 – prayers for positive news

    Thanks to all for coming out this morning and bettering yourselves! Good to see so many with a good mix of some OGs, some 1ish year guys, some pretty new guys and an FNG. Welcome to Justin (HUD) a real estate developer. Thanks to WebstUR for recruiting him! Keep getting out and pushing yourselves and those around you!