Category: Richmond, VA

  • Should’ve worn kneepads

    12 HIMs skipped beach week and instead joined a VQ on a 70 degree morning with sauna-esque humidity. A few sleuths noticed signs on buckets and boxes spread throughout New Market, foreshadowing what their Friday morning beatdown had in store. There’s been chatter about SOJ needing to work biceps more. Perhaps another day, today was leg day (don’t skip). A quick mosey to the stop sign and back got our morning started right.

    WARMORAMA: Being YHC’s VQ and with an FNG in attendance, started with our mission statement and F3 educational information/principles. SSH, Imperial Walkers, Copperhead Squats, Ukrainian Soldiers, Merkins, LBCs, and Heels to Heaven got the blood flowing.

    The Thing: The Loop

    Our motto is to leave no man behind, but leave no man where you found him. Split into two groups and went through the two “rules” – 1) No man left behind – can’t move to the next station until everyone has finished the exercise, and 2) each team grabs two 40# sandbags and HIMs rotate carrying them between stations. Groups headed in different directions working their way around Satan’s Hill, crossing over to the cul-de-sac, then down the path past the dog park (or in reverse).

    • 100 single count toe taps
    • 75 monkey humpers
    • 30 no surrenders
    • Hardest mile – 10 bear crawls, 10 lunges, 5 broad jump burpees
    • 50 WWII
    • 50 jump squats
    • 30 merkins with resistance band

    Next Up: Sandbag relay race. Spread out 10′ apart. Low crawl and push sandbag to next HIM, go down and back. Squats or merkins in between.

    Triple Check: Runner to end of parking lot and back, carrying sandbag. Merkins and Squats. 3x

    Closed out with a Ring of Fire with each HIM picking 10 merkin-versions of their choosing. Chatter was light throughout, exhales and groans could be heard in unison, and FNG thought out loud how he should’ve worn kneepads. YHC was flattered. It was a pleasure to lead today and I truly appreciate the camaraderie and support I have received since joining F3. Today was a little pay-back for tough Q’s I’ve been through, but also a pay-forward with an FNG, Stud Finder joining his 2nd Q, and Lurch coming back from a break.

    Welcome to TSG – The Southern Gentleman. A friend of Heist’s and Stinger, who was down range with us last week, and glad to have him out with us. TSG is the Southeast Regional Manager for Blue Bunny ice cream so we had a few creative names tossed out there. He said he’s a Roll-Tide kinda guy so I expect some good SEC chatter in the fall. Today was one of those days where you had to join right in, props for pushing through! We discussed the other Q’s in SOJ, looking forward to seeing you out there.

    Announcements: Ultimate Frisbee tourney 8/6, sign up on Slack. Homegrown Runathon, 10 year Convergence. Gathered together for prayer and YHC took us out.

  • What’s Left of July

    What’s Left of July you ask? No more Fridays so the Bro Code run was the call of the day for Currahee. Since a fast four showed up to this running AO, the usual route was extended to Gayton ES. And because Doozy runs like a freakin’ Kenyan, he extended it a bit beyond that.

    Today, I discovered that I was surrounded by greatness. Doozy ran a 6 something pace at one point today. I wondered what that would be like. I don’t know and probably never will. He shared that in HS, he set records in Michigan and hit a 4:45 pace. Good Gawd! If you didn’t know, Lighthouse is a tenured professor, which means he has published research. To the degree that the latest iteration of Chat GPT knows his name. Whoa! But apparently b/c of F3, Chat GPT knows all of us (Honeydo was the example given, maybe Chat GPT 8.0 will know about Hornydo). Freaky. And another member of our gang this morning, Whitesnake, beats the skins for Richmond’s preeminent boy band (man band?), Left of July. And his daughter was just hired by Duke University.

    Great to know you High Impact Men!

    It was another week without Pigskin and I know I’m looking forward to his return and to hear all about Spain and Portugal.

    Hope to see the other regulars that didn’t make it out today soon.

    COT. Announcements: Ultimate and Pickleball tournaments in Aug. DD’s Homegrown 1/2 on 8/3. And watch out SOJ, coming to an AO near you – Westhoe Takeover starts next week!

    Continued prayers for Whitesnake’s FIL who is in decline. Prayers of gratitude for the wild abundance that we have, from cars to jobs to family. We all have so much. Take some of what overflows your cup and go give it to someone who needs it. Do it today, for free and for fun. You’ll both be rewarded.

    And for the Dry July crew, hang tough men. There’s only only a little Left of July.

    Happy Friday y’all! : -)

  • Middle school champs!

    4 HIMS showed up to a damp court this morning hoping to get some basketball in. With a light team we called an audible and made the most of it.

    warmarama- SSH, Imperial walkers, dead man hand, merkins, lbc’s

    Lap around the school and the courts and the game of PIG began ( 4 rounds ). missed shot is 5 merkins and for every letter its 5 burpees. Futon and Crabgrass battled to the end with mid range jumpers.

    Suicides – at each line we had excercises 10 burpees, 20 squats , 30 merkins, 40 SSH

    Back to the court for 4 rounds of knockout. YHC needs some practice with his lay ups ….futon stole the show adn we can see why his middle school team went undefeated!

    back to the flag for a ring of fire and time was called.

    announcements- ultimate frisbee tourney, crabgrass, VQ

    prayers for futon’s co worker and also his mother in-law. Prayers for OC’s co worker

    YHC took us out in prayer.

    YHC really appreciated the mumble chatter and small group this morning!

  • West Coast Vibes

    3 Davillians embrace the fog and humidity to finish out the week.

    This is how it went down

    COP (IC) – SSH, DQ, Hillbillies, LBC’s, AL Prom Date, Heels to Heaven, Merkins, Arm Circles

    THANG

    Triple Check #1 – Wall Sit, America Hammers, run the courtyard

    Triple Check #2 – Pull ups, Step Ups, lunge/run path to school/back

    Catch Us If You – Two run backwards around the track while Third does 10 Squats and run to catch up. 2 Laps

    Diamond 4 Corners – Using the baseball field, 10 Merkins, 20 Squats, 30 Flutter Kicks, 40 SSH’s

    finished with suicides headed back to the VF for some stretches and YHC took us out

    Fun more for the three us learning about Trout’s national park trip and Turf’s daughter leaving out west

    Spit On That!!

  • Westhoe 4H club

    7 of finest bibbed overall wearing, hay chewing, boot wearing, crop dusting PAX from all of F3 RVA came together for the inaugural WESTHOE 4H member’s meeting.

    According to the two ladies walking by (that tried to pick up Byproduct) it went something like this.

    Warmup. It’s always a good idea to warm up a bit before you start your farm chores.

    • SSH
    • Slow count Merkins
    • Shoulder stretch
    • Waiter carry your Kettlebells to the workout location.

    The Thang

    Decided to mix it up a bit today and instead of using Kettlebells we used a few manual tools I have at the farm. Each one by itself will kick your ass and give you a workout, so naturally in F3 tradition, YHC combined a few of them for us. Each pax member performs the exercise at the station until the time returned then switched to next station until all stations are completed once by all pax.

    Round 1: Timer is Fireman carry two (one in each hand) 5 gallon water bladders (41lbs ea.) to set place and back.

    • Station 1: 20 ft of logging chain bunched up for bicep curls (awkward AF and apparently will crush your shins if not careful)
    • Station 2: a Field Boulder to do man-makers with
    • Station 3: an 8 pound Maul and a tire. Just keep hitting that tire until the timer gets back
    • Station 4: 5ft 40lb digging bar for overhead press
    • Station 5: A wooden cable reel: used for bent over rows. Grab it by the sides, lean over and start to rowing.
    • Station 6: An ax and a log of cedar. Dont stop chopping until you know who returns
    • Station 7: 50lb bag of seed. Put it on your shoulders and start doing squats.

    Mosey to the Kettlebells for a break.

    Break consists of: 20 lawnmower, 15 triceps extensions, 10 Plank pull through, 5 deep Squat manmakers.

    Back to work for

    Round 2. Timer is a pax carrying the cable reel to stated location and back. (Mr Rogers was a little aggressive and RAN with it?!?)

    • Station one: 1 water bladder: Good-mornings
    • Station 2: Logging chain curling.
    • Station 3 Boulder overhead press.
    • Station 4: Digging Bar. Twist and shout.
    • Station 5: Ax and cedar log chopping.
    • Station 6: Seed bag squats.

    Farm work done. Grab the bells and waiter carry back for a few mins of COP to end the meeting.

    COP (w/ Kettlebells): Around the world, Figure 8s, American hammer, Flutter press and wrapped it up with some LBCs.

    Love my 4H brothers. Gotta get back to work now.. these hackers are killing me this week because of internet outage last Friday.

    lots of stuff on Slack for social events, purchasing the 10yr anniversary gear, convergence.

    SYITG!

    John (Gypsy) Boles

    BTW: if you read this far, you have enough time to call or text a guy you haven’t heard from in awhile.. it maybe exactly what he needs to get through the day. #NoOYO.

  • Do we have enough?

    Can you play Ultimate Frisbee with 9 players. You bet!! Clear Eyes, Full Hearts, Can’t Lose. Let’s Go!!!!

    Warmarama: Mosey to blacktop, SSH, Copper head Squats, Imperial Walkers, Cherry Pickers, DQ, LBC, Inverted Scorpion Kicks, Pencil Roll, Merkins, Pencil Roll.

    The Thang:

    Team1: Splinter, Hitchhiker, Anthrax, Handshake, Shakedown (floater).
    Team2: Snuff, Limey, Senor Frogs, Oyster, Shakedown (2nd half)

    Tight field, more running, lots of turnovers. We left it all on the field…

    Oyster

  • Slow Dance COT…

    …was going to be the title of this backblast until Snip came screeching into the parking lot at 0530 to join Purple Rain and YHC for another storied beatdown at The Forge. Temperatures were sunny and 70 with a humidity of 102%.

    Warmarama at the flag pole and then mosey around to the amphitheater courtyard for 11s hill-style! Hand-release merkins at the top of the hill accompanied by SSH at the bottom.

    With our bodies warmed up and hearts pumping a little harder it was time for the main event back at the amphitheater.

    • Ascend the amphitheater steps, executing the movement called on each step and adding a rep with each level (8reps at the top).
    • Run a full lap around the courtyard (two sets of stairs) to return to the top of the amphitheater.
    • Descend the amphitheater steps, executing the same movement as before and decreasing the reps with each level.
    • Run a full lap and return to the bottom of the amphitheater steps for a new movement.
      5 rounds completed: Squats, Crunchy Frogs, Incline Merkins, Hello Dolly’s, and Lieutenant Dans for the finisher.

    Mosey back to the flag during extra-time for COT. YHC took us out!

  • Why is the sun so bright

    7 fully awake, no headlamps, wondering if they should bring sunglasses, questioning if they need a map—where are you going? HIMs joined forces for the 1800-hour workout. This isn’t even a sunset workout.

    Warmarama: Mosey a bit off campus to check out how far the power lines go. Far enough!! Circle up, SSH, Helicopters, Copper Head Squats, Helicopters, Merkins, LBC, WWII. (DTH spidey sense went off, left to go find a couple of stragglers who had no idea there was an off campus)…

    Triple Check 1:
    Run to the pole and back
    Squats
    Heals to Heaven
    x3

    Mosey back to the Parking Lot.

    Eye of the Storm
    5 Burpees
    Corner1: Merkins x20
    5 Burpees
    Corner2: Squats x20
    5 Burpees
    Corner3: WWII x20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Mosey back to the Power Lines

    Triple Check 2:
    Run to the Pole and back
    WWII
    Flutter Kicks
    x3

    Mosey back to the Parking Lot

    4 Corners – Prostitute Style
    Corner1: Carolina Dry Dock x20
    Corner2: Toe Taps x20
    Corner3: Jump Squats
    Corner4: Shoulder Taps

    BTTF
    Numberama: Namerama
    Announcements
    YHC took us out

    Moleskin: YHC changed into his F3 attire at work. As expected, there were questions: “Where are you going?”, “It’s raining”, “You’re working out outside in this heat?”, “You’re crazy.” Then there’s the traffic, the sun, and the humidity. A thousand excuses to come up with by 6:00pm on why I can’t make it. But if you conquer all that, you’ll be wonderfully surprised to find a great AO and some of the best F3 guys around. Great to meet Slider, Banksy, G Force and Birdman. Well done today boys.

    Oyster

  • 2 climb at Daville

    YHC arrived to an empty parking lot and initially thought that it was going to be a solo ride in the gloom this morning. However, Phonics came in hot and here is what went down.

    COP

    We stay in parking lot to warm up with 15 SSH, 10 DQ, 10 Helicopters, 15 armcircles 10 small and 5big, reverso, 10 imperial walkers, 20 lbc’s and 10 4ct american hammers.

    THANG

    We mosey across the street to the path for the bridge above the train tracks. It is Dora time. We start with 100 lunges, 200 squats and 300 LBC’s. We alternate with one partner running to the stop light ahead sign and back. Repeato and we have a great workout for this am as we mosey back to the flag.

    Numberama, namerama, YHC took us out in prayer.

  • The Rucktastic Four

    A fantastic foursome set off from Stony Point shopping center at 0500 burdened with the tried and true stressors of work, newborn babies, and backpacks full of heavy $%@#! Approximately 3.15 miles were logged on a new route through the neighborhood and the PAX ended with 10min of weighted movements in the parking lot so our pump was fresh for crushing bagels and coffee at Einstein’s afterwards.

    Many great topics of discussion today including the joys of newborns, government contracts, “loving” your mammon (Q-Source word for job), and which state has the most ridiculous legal pitfalls to traverse.