Category: Richmond, VA

  • Is it okay that I take the Q?

    Five men posted to Atlee High School on this perfect Saturday. With nobody signed up for the Q, YHC said, “I’ll take it.” In reading the crowd and Opus’s face, YHC was not sure if that was a popular decision. After asking Beat It if he wanted it and was told no, YHC led the way.

    COP

    All IC except for Burpees/Merkins combo – SSH, Helicopters, Don Quixotes, Imperial Walkers, Small and Big Arm Circles, Reverso, 1 Burpee, 2 Merkins, Merkins, American Hammers, LBCs, Heels-to-Heaven, 2 Burpees, 4 Merkins

    Mosey to Elementary Playground then do 3 Burpees, 6 Merkins

    10 Minutes Per Round

    • Round 1 – 5 Pull-ups, 10 Merkins, 15 Squats, repeat
    • Round 2 – 5 Jerkins, 10 Synchronized Mountain Climbers, 15 Monkey Humpers

    Do 4 Burpees, 8 Merkins

    Mosey to blacktop

    3 times through – The Hillbilly, Leg Raises, Scissor Kicks, Ball Dippers, time runs a lap around the blacktop.

    Mosey to VSF for Mary

    6 Burpees, 12 Merkins,

    All IC except for V-Ups – Freddie Mercuries, 5 V-Ups, One legged APDs, Reverso, 5 V-Ups, Rosales’s, 5 V-Ups

    7 Burpees, 14 Merkins

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

    NMS

    Well done all today. Great to see Rounders who YHC had not seen for quite a while. He has been recovering from knee surgery. Nice job modifying Opus who is recovering from a summer camp, slip-and-slide rib injury. I know you were in pain throughout today’s bootcamp.

    Nice work Beat It. This was a challenging bootcamp and you are always staying positive. Well done!

    Thank you for your support of my Q Helix.

    Coffee was fun as always with Bulkhead and Corned Beef joining us. Congrats Bulkhead on your new business.

    Announcements

    • The F3RVA 1/2 marathon/10K/5K is coming up soon – Maybe August 3
    • F3RVA Pickleball tournament is maybe 2 weeks after that
    • West End/Tuckahoe takeover is coming. (Starts July 29). Lets have good numbers in support of the takeover.)

    Gotta Run!

    Phonics

  • Spartan Training

    3 Savages took on a workout that I came up with, that was inspired by Iron PAX workouts. The 11 Pull ups were added to it yesterday by State Farm’s request. Mudslide thought it would be a good addition for his Spartan preparation. I think it was Iron PAX worthy. Here it is.

    11 Pull Ups

    22 Thrusters

    33 V Ups

    44 Merkins

    After 3 sets of each run 1 mile

    Do as much as you can in 45 minutes

    2 rounds would be optimistic in 45 minutes. Mudslide was the closest to accomplish that feat (Beast!), State Farm was not too far behind, and YHC was easily the 6. Would be good for an hour workout by itself.

    Great push by the PAX! We were all wasted with a DTH sweatfest still to come. Thank you State Farm for giving DTH a little extra incentive to beat us down. I dont think we needed that.

    I wouldn’t say I lead this one. I just came up with the bad idea.

  • We run these courts!

    The three amigos put in some extra work this morning, right after Morning Wood and Rock & Roll. We headed to the courts to challenge Ethel and Frank in our off-the-books Pickleball training session!

    Oyster / Paul (78 yrs old) (W) vs Nancy Lopez / Hardywood (L)
    Notes: Paul asked multiple times if these guys have played before…

    Oyster / Hardywood (W) vs Nancy Lopez / Kim (L)
    Notes: It happened so fast, I forgot what happened.

    Oyster / Hardywood (L) vs Nancy Lopez / Val (W)
    Notes: Nancy/Val strategy was “when in doubt call the ball out”…. it worked. jk jk, Well done! Nancy was unstoppable this round.

    Oyster / Hardywood (W) vs Ash / Kim (L)
    Notes: Hardywood was locked in, played the kitchen, deadly serve, drove it home. They never had a chance.

    NMS: If you don’t have a partner yet for the PB Tournament you better grab Nancy Lopez or Hardywood they have been working on their game and it shows!!

    Oyster

  • Good Karma? Bad Karma?

    2 HIMs came out for Premature Acceleration Goyne Park version. In preparation for the Homegrown Half in 2 weeks, Boberry and I decided to go for a 10k. We managed to get it in with a few minutes to spare. Ran through some neighborhoods, a trip down Karma Rd. Then the second half we made a short trip down Iron Bridge Rd. Always great to catch to catch up with Boberry.

  • Rebel asks “Why?”

    14 of the baddest brothers of F3. Ready to conquer the day! We got 37 pieces of Flair. No Frisbees, No 1am, 2am, 3am, 4am or 5am start times. It’s 0700 and the Ghost Flag must be sleepin. Let’s go!

    Warmarama: Mosey 2 laps around both parking lots.

    The Thang: A piece of the CSAUP YHC completed in Florida for the 4th of July. Let’s Go!!
    100 Merkins
    100 LBC
    100 Moroccan Night Clubs
    100 Squats
    100 Mtn. Climbers
    100 Plank Jacks
    100 Lunges
    100 Overhead Claps
    100 Dips
    100 Flutter Kicks
    100 Toe Taps
    100 American Hammers
    100 Shoulder Taps
    100 High Knees
    100 SSH
    2 Laps around both Parking Lots
    ** Some of the PAX did straight 100 of each. Some did 4 rounds of 25each. Some did whatever version was needed to complete 100 of each exercise. Well done boys!

    Ring of Fire x10: Merkins, Steven Seagal (ChuckNorris with gloves on), Wide Grips Merkins, Hand Release Merkins, Merkins, Shawn Watson, Merkins, Wide Merkins, Merkins, Hand Release Merkins, Merkins, Merkins, Chuck Norris, Wide Grip Merkins

    Mary x10: LBC, Freddy Mercuries, American Hammers, Flutter Kicks, WWII, Heals to Heaven, Box Cutters, Rosalita’s, Flutter Kicks, LBC, American Hammers, WWII, 6inches

    BTTF:
    Namerama:Numberama:
    Announcements:
    Home Grown 1/2 – August 3rd – Robious Landing.
    Ultimate Frisbee Tournament – August 6th at No Toll 6am (See slack for sign ups)
    Pickleball Tournament – August 17th – Forest Hill Park 6am
    Float the James — August 11 – see slack or reach out to Meatball

    NMS: Not a whole lot of Mummble chatter this morning. But Rebel did ask why after seeing the list of 100 exercises. Maybe not a full on CSAUP but I agree it was Completely Stupid and Utterly Pointless but Rebel and the rest of us got it done! Glad to meet Kingpin, who traveled down range from Amelia this morning. Well done today boys. What was missing today: The CSAUP in Florida included a 100 yard no cheat Bear Crawl and 76 Burpees. For time we had to exclude that, maybe next time.

    Oyster

  • 6-Iron

    A half-dozen deep South gloom warriors rose to the challenge this morning conquering both a Goyne Hard and then also the following coal-stoking sweatfest in the engine room of the pain train:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the front field (chase a goose) and then circle up near the pavilion
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Mosey back out to the parking lot
    • BROAD JUMP HERPEES x10 parking spaces

    COP #2:

    • Mosey to the tennis courts
    • HARD-CORE FOUR CORNERS:
    • Bear crawl between corners, adding reps each corner in escalator fashion
    • Corner 1 – x10 WWII
    • Corner 2 – x10 + x20 Chainsmokers
    • Corner 3 – x10 + x20 + x30 Oblique LBC’s (split x15 ea side)
    • Corner 4 – x10 + x20 + x30 + x40 Flutters (2-ct)

    COP #3:

    • Mosey to the football field for some BENCH WORK
    • Dip-Incline Flips IC x10
    • Run a lap around the field
    • Merkin-Kick Flips IC x10
    • Run a lap around the field
    • Big-O’s x10 IC each way
    • Run a lap around the field

    COP #4:

    • Mosey back to the tennis courts for a WALLERAMA on the rebound wall
    • Hoedowns x10 IC
    • Dirty Hookups x10 IC ea side
    • Milkers x41 IC
    • BTTW Hip Slappers x10 IC
    • Donkey Kickoffs up to 20
    • Achilles x10 IC (peoples chairs with alternating hand to heel touch)

    COP #5:

    • Mosey to the BBall Courts
    • Line up on the end line for DORACIDES
    • Partner up to complete:
    • x100 Ball-Dippers (2-ct)
    • x200 Mericans
    • x300 Oblique LBC’s (alt sides as needed)

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • State Farm – M’s health
    • Big Rig – mom recently had shingles, and his aunt dealing with new lung cancer
    • Chap – safe return for his kids from a missions trip to NY City

    NMS:  Great work today fellas – those Achilles on the wall were brutal! Also, great work headlocking a few walkers eyeballing our badassery – ya’ll are gonna grow The Iron Bridge fast! It’s impossible to deny the dynamite energy and momentum these Bermuda Boys bring to their workouts. You’re putting the rest of RVA to shame, as evidenced in their weak-sauce commentary on Slack. Ya’ll just keep pushing the limits, and we’ll see whether anyone else can catch up before they’re lost too far back in the stagnant depths of “keep it the way it’s always been.” There’s solid road being laid down for anyone who wants to accelerate their hard. Let’s step it up fellas and encourage it! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • 7/25 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 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

  • Let’s Go!!

    3 stallions of F3, ready for the Morning Wood 5k. Lets gooo…

    Warmarama: Start the Garmin

    The Thang: House Party leads the way to the Trails. Hardywood scouts out an off the beaten path, it’ll work. 5k done, BTTF

    NMS: YHC was low-key hoping to walk this thing as he didn’t get much sleep last night. But was instantly inspired when House Party and Hardywood rolled into the parking lot. That’s F3!! Thank you for the motivation!!

    Oyster

  • Ultimate Gravel Hard

    3 weighted backpack aficionados hit the streets of Chester at 6am. I was unable to spell “CHAP,” so we just walked down random streets. All gravel paths and trails were explored and typically went nowhere.

    Highlights included walking the ultimate frisbee course and encountering a pajama clad maintenance man?? We also chucked a disc into the woods.

    Heading back towards the flag, we reminded Big Rig, Mudslide, and State Farm to use proper form on their exercises, which was greatly appreciated.

    Made it back in 55 minutes and began mental preparation for Tryhard’s savage beatdown.

    A good time was had by all.

  • International Be Kind to Your IT Department Day

    9 runners and 4 bikers convened for this week’s edition of RAMM and RAMM Gears.

    The bikers planned their route and YHC reviewed the routes posted last night which consisted of several hills south of Cary before crossing back to Grove / Patterson and returning to the flag.

    4s: https://onthegomap.com/s/4okb8mbh

    5s: https://onthegomap.com/s/l6jb66eb

    6s: https://onthegomap.com/s/jeq8tr6n

    Announcements – see Slack for the many announcements across F3RVA.

    Prayers – Bone Thugs is getting an MRI soon and hoping for some good news. Sippy Cup’s surgery was postponed but he is upbeat it will happen soon.

  • Bowl of Soup, for One

    One intrepid traveler ordered and consumed a bowl of delicious south of the James, the Pee Dee, the New, the Saint John’s, the Kissimmee, and so on aerial soup in the latest edition of The Clinic. Temperatures were 70 and sunny. According to night watchman at The Baptist Clinic, the following route might have happened:

    North through parking lots and across Peters, east through parking lots, north to construction site, mall, and Broward. Unlike the fearful Three Wise Men, return home by the same route (with absolutely no negative consequences). 5 miles.

    Number, name, and YHC took himself out.

    NMS: No one out today, not even the dog walkers. Perhaps the pre-5:00 a.m. start time, but more likely the heavy soup. YHC estimates upper 70s/low 80s at game time, humidity off the charts. Delicious.

    7 weeks to BRR. LG!

    Omar says hello, and he reports all safe during Hurricane Beryl.