Category: Richmond, VA

  • Boy…that’s some steamy wetness

    5 HIMs stepped into the extreme mugginess of Wednesday morning for a tag team Q. The Q sheet has for SOT has been a little light lately. Must be those ruck workouts that Sable and team pull together.

    Warmarama – Bunch of stuff. SSH, Merkins, Jazzercize (slow mo), Ukrainian soldiers, LBC’s, Helicopters, etc.

    Mozey to the track for 100’s. Round 1: 5 rounds, 20 reps for each exercise. After the set was completed run 100 yards. Each PAX member called out an exercise.

    Round 2: 10 rounds, 10 reps for each exercise. After the set is completed run 100 yards. Each PAX member called out an exercise.

    Turn the Q over to DK for a little Tabata/Chabata time – dips and step ups were on the menu.

    Back to the flag pausing for some solid monkey humper action as the runners circled back to the flag.

    Numberama / Namearama with YHC taking us out.

    Lucky days when Blue Moon makes the trip down to see us. Fun times hanging out with this dude.

  • Need to work on our biceps

    6 men decided not to fart sack with the excitement of a coupon (no disc golf) workout.

    COP: Mosey to typical COP spot next to church. DQs, helicopters, HRMs, FMs and arm circles.

    Mosey with coupon to back parking lot.

    4 Corners: 10 Sit and Press, 20 rows, 30 2 count Mountain climbers, 40 Side straddle hops Mosey to covered area so we can enjoy some smooth concrete.

    Dora with 100 derkins, 150 coupon squats and 200 2 count flutter kicks (coupon up for first 100 although Senor Frog did not want to let that coupon go). Mosey across front lawn, avoid the sprinklers and go to end of Henrico’s smallest park.

    Triple check with run to River, bench press and bicep curls. For some reason curling the block was a challenge for some of us, myself included. Perhaps I have soccer arms. Mosey to home base.

    End with American hammers and some stretching.

    For those in West hoe, there are a few spots left for Tuckahoe takeover next week. It was an unusually quiet group even with Handshake. Perhaps the heat is getting to all of us.

    Thanks for letting me lead.

    Fireman Ed

  • Where’s The Pax?

    3 men posted for a Friday beatdown. 1 was a few minutes late as he posted at the Wednesday site. 2 did a couple laps around the parking lot to see if anyone else would show. 2 started off with the Beep Test. These two non runners made it to level 4. Next the two started 4 corners and was joined by a 3rd at the 3rd corner. 3 laps of 4 corners were completed followed up by 11’s using the width of the parking lot. We the went to the courtyard but I can’t remember what we did. Time was up so we headed back to the parking lot. Numberama, Namarama and Surf N Turf took us out.

  • Tabata for Two

    Yard Sale and Trail Mix participated in a kettle bell tabata. Yard Sale warmed them up. Tabata included 3 upper body, 3 core and 3 lower body exercises. As usual, this combo perfectly took up the 45 minutes. Numberama, Namarama and Yard Sale took them out with a prayer.

  • Bells-n-Beats

    Starring in YHC’s new F3 advertising campaign, Yardsale enthusiastically proclaims “I’ve never sweat this much before at a kettlebell workout. Thank you!” (Yardsale, 06:02, 24 Jul 2024) And thank YOU Daville 1000% humidity – YHC couldn’t have done it without you. As it turns out, the latest craze in riding the DTH melodic metro is the best sweat in RVA:

    The THANG: 

    WARMERAMA: 

    • Mosey lap with TRAIL MIX around the bus loop and circle up
    • Welcome & Disclaimer
    • YARDSALE arrives …Yay!
    • The usual DTH top to bottom IC Reps, with a few more KB-friendly shoulder and back stretches than usual

    COP #1: 

    • Play “What is Love” (4:30)
    • Goblet Squats to the beat
    • Overhead Press for every “What is love”
    • Halo for every “Don’t hurt me”
    • RUN A LAP

    COP #2:

    • Play “YMCA” (4:47)
    • Flutters to the beat
    • Bell Press for every “Young man”
    • WWII Sit&Press for every “YMCA”
    • RUN A LAP 

    COP #3:

    • Play “Come and Get Your Love” (3:26)
    • Plank Jacks to the beat
    • Pull Throughs for every “Hail”
    • Jump up for a Burpee Clap for every “Come and Get Your Love”
    • RUN A LAP

    COP #4:

    • Play “Fly” (4:05)
    • KB Swings to the beat
    • Overhead Snatch for every “I just wanna fly” then Snatch with other hand for “Put your arms around me” (turns out it was x2 snatches per side for these lyrics)
    • RUN A LAP

    COP #5:

    • Play “Beat It” (4:18)
    • Goblet Lunges to the beat (alt front / side)
    • Curls for every “Beat It”
    • RUN A LAP

    Mosey BTTF:

    • FINAL 3 MINUTES OF MARY
    • KB Hammers
    • KB Presses
    • KB Skull Cushers

    COT:

    • Counterama # 3
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Bulkhead surgery
    • Trail Mix legal stress with divorce

    NMS:  Great to spend some time with Yardsale and Trail Mix today for Summer Tour ‘24. And thanks for humoring the music madness. Seems x5 songs (x5 COP’s) separated by a run makes a great bootcamp. Quite similar to the Beatdown Deck where we usually get through 5 sets of 5 cards with a run between sets. Keep posting pushing fellas! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/26 – Crabgrass VQ
    • 7/27 – School of Rock
    • 7/27 – The Bridge workout 
    • 7/29-8/4 – WestHo Takeover
    • 8/3 – Homegrown Half
    • 8/4 – 6-8am Holy Water Bootcamp
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 8/18 – 6-8am Holy Water Bootcamp
    • 8/21 – 100th Bday Q by Upchuck at FW
    • 8/28 – New AO at Mosely Elem
    • 9/4 – Kickoff Ruckhenge QSource
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Football Season Must Be Right Around the Corner

    5 appeared at the COP for the latest version of The Clinic. Temperatures were 70 and sunny. According to the four Miami Dolphins wanna-be’s waiting for their ride to training camp, the following might have happened.

    Usual route. North, parking lots, across Peters, parking lots, Fudd, parking lot, La Quinta (no police), north to Broward, and return by the same route, minus the Fudd.

    Number, name, and YHC took himself out.

    NMS: Turns out, the other four dudes who posted were not FNGs. Go figure. They were waiting for their ride to Training Camp. YHC guesstimates 2 cornerbacks/WRs, one linebacker, and definitely one OL (a truly massive human). Two were taller, but none were stronger, than Omar.

    Announcements:

    F3RVA has The Bridge this Saturday. 2 HCs, so far, and 3 more guys are HCs for next month. We have a simmering-commit for September. Let’s go!

    Homegrown Half is coming up quickly. Note: the branding is weird on this one because the PAX can run (or walk) 5k, 10k, or 13.1 miles. Is the “half” because 5 is half of 10, or is “half” referring to the 13.1 being half a marathon, or is the whole thing a big play on words? YHC thinks the whole thing is suggesting that the 5k is half as hard as an UpChuck takeover Q. Or, maybe the takeover Q is half as hard as the half marathon? YHC digresses – Show up at 6:00 a.m. on August 3rd at Robious Landing. Bring your Ms and 2.0s (1.0 is half of 2.0?), and ask the organizers.

    August 21: 05:00 First Watch at River Road Church, Baptist (really, that’s the name). 100th anniversary Q. Come celebrate YHC’s dad turning 100. Coffeeteria to follow.

    F3RVA 10th Anniversary Extravapalooza is September 20/21. If your Fall Equinox plans are not yet set, here’s a great way to celebrate the most balanced day of the year.

    There’s other stuff going on…Tryhard has a whole calendar of events in his BBs. Look there for more information.

  • How does a swamp have hills?

    5 PAX from SOJ assembled this morning to get in some miles and prepare for the Homegrown Half (&10k, &5k). Shovel flag was planted. Route was explained (more or less). 530a hit and we were off. Route as follows: https://footpathapp.com/routes/856D41FE-705D-4C75-8741-5E605F8F6594

    temps may have been 70 and sunny, but that humidity was terrible. We missed the numbers, names, and announcements. We did make it in time for COT.

    great to get out an run with you fine gents today. TCLAPS to House Party for running the farthest he’s ever ran today!

  • Phonics, do you know Emoji?

    Four men from the north (DaVille), south (Charlotte), east (New Kent), and west (near west end), gathered on the grounds of Dogwood Dell for a beatdown that went a little like this.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles (10 small, 5 big, reverso), Merkins, Angled Knee Jumps, Mountain Climbers, LBCs, Heels-to-Heaven, Rosalia’s

    The Thang

    Tabata (At bottom of amphitheater) – 4 rounds

    • Round 1 – One legged lunges, rotate
    • Round 2 – Raised ABD Dips//Burpees
    • Round 3 – From seated position, stand up with one leg, rotate
    • Round 4 – Hold Side Plank, rotate

    Mosey to Rusty Cage – On pullup bar, hang for 15 seconds, then slowly lower self for last 5 seconds. Then 10 Merkins IC. (All of us led twice for 8 total. PAX did these merkins – normal, Diamond, Wide Grip, Incline, Hand Released)

    Mosey to VSF

    2 minutes of Mary – Scissor kicks, hold 6 inches for 30 count, 5 V-Ups.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out

    NMS

    With no Q signed up at 4:50 AM, YHC signed up. As he posted, only Hitchhiker was there. He was the only regular WDOG PAX member. Soon after this, Limey from Charlotte arrives. During the COP, Cho Cho arrives asking if this was F3. Choo Choo is from New Kent and has been posting in SOJ. YHC does not believe he has ever been to an F3 workout when everybody was coming from different areas.

    During the COP, Limey asked YHC, “Phonics, do you know Emoji?” I have not seen Emoji much since he moved to Charlotte. Limey and Emoji post together in Charlotte. In talking to Limey, it seems that he is still much the same, always positive, impossible to wear down, never seriously complaining.

    Announcements

    • 1/2 marathon, 10K, 5K F3 event – coming up soon.
    • August 17 – Pickleball tournament at Batteou
    • West End/Tuckahoe takeover next week

    Outstanding job today PAX! Choo Choo, join us in DaVille anytime.

    Gotta Run!

    Phonics

  • H is for Humid

    Five of Short Pumps finest found the Wellesley Tunnel and the secret tennis courts to do some exercises up and down the “H”. During the search we did some warmups in the lot next to the lake: Ukrainian soldiers, DQ, Helicopters, arm circles, lbc and merkins.

    When we got to the courts we started with 5 burpees at the middle of the “H” and then 25 WWII at every end of the “H” (100 total) with another 5 burpees every time you crossed the middle. All OYO. Some crossed the middle every time and did 20 burpees and some did not.

    With better instructions we did it again but with a total of 50 merkins and crossing in between every set with 5 burpees. Math was involved to divide 50 merkins by 4.

    We went back to the tunnel and did balls to the tunnel wall. The tunnel is round with curved ridged steel walls. We did 5 toe taps in cadence and all got down safely.
    We headed back via the lake path and we all got over 3 miles and one extra minute for free.

    Go get your 10th anniversary shirt, do the home grown half/10k, the ultimate tournament and/or the pickleball tournament. All in the next month.

    And go listen to some Whitesnake!

  • 6 Hard Men

    5:30 and we’re off! Quick mosey round the school. Nice intimate group today, good chatter, good vibes, high humidity. An eclectic playlist and some serious work going on. But first…

    Andy Dufresne, straight up, over to the R then L, helicopters in cadence, grass grabbers in cadence, dead man hang, straight down, to the R then L, hold a deep squat and maybe bounce a little bit, butterfly stretch, lie on back R leg held to chest then L leg, 10 merkins in cadence, the wives stretches

    The Work:

    All of the following 4 blocks of 3 exercise pairings performed in sequence and repeated through 3x with KBs.

    20 swings, 20 squats, 20 single leg deadlifts (10/leg)

    50 single count American hammers, 20 Romanian deadlifts, 75 calf raises

    20 upright rows, 20 bent over rows (10/arm), 20 WWIIIs

    20 merkin pull throughs, 15 skull crushers, 21s

    Time called.

    Crabgrass VQ @ Satan’s Hill this Friday. Shirts (check slack) up for preorder celebrating 10 years of F3rva. 10 year convergence 9/20. Too many other things to mention. Check slack!

    I really appreciate these guys, their resolve to show up and do hard things. It’s inspiring to see. And it’s always an honor and privilege to lead. Prayers giving thanks for our blessings, and for the opportunity to gather in fitness, fellowship and faith.