Category: Richmond, VA

  • Philly Special

    What was that play that the Eagles called that caught New England by surprise and secured the W? The Philly Special!

    YHC strolled in this morning with the ominous Ghost Flag in hand. Swoop definitely had a great Q up his sleeve but YHC fooled the PAX and did what had to be done to secure the W. Here’s how it went down…

    Warmarama – Moseyed into the woods for a quick lap around the gazebo. Circled up, explained the rules of the Ghost Flag, gave the F3 mission and got into it…SSH’s, Cheery Pickers, Dead Man Hang, LBC’s, Rosco’s Mom, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – YHC didn’t want Swoop down in the dumps so with much respect to the city of Brotherly Love, the PAX flexed that love by partnering up for duration of the workout. A few nods were also given to Swoop’s beloved Philadelphia Eagles. Go Broncos!

    DORA

    • Runner to the top of Satan’s Hill
    • 100 Jerkins
    • 200 Coupon Curls
    • 300 Arm Circles

    Moseyed through the woods to cul-de-sac #1

    • (20) Booyah Merkins with partner for one of the greatest Safeties to ever do it…#20 Brian Dawkins

    Moseyed up the hill to cul-de-sac #2

    • (22) Booyah WW2’s with partner for one the most appropriately numbered players of all time…Duce Staley who wore jersey number…you guessed it, duce duce!
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #3

    • (60) Wheelbarrow-style Merkins with partner (30/each) for Eagles legend Chuck Bednarik.
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Moseyed over to cul-de-sac #4

    • (92) Partner-assisted Heels to heaven for HOF Reggie White (was supposed to be 46/each but we ran short on time so 23/each)
    • (22) Booyah WW2’s with partner
    • (20) Booyah Merkins with partner

    Back to the Ghost Flag for names/numbers and prayer.

    Announcements –

    • Ultimate Frisbee Tournament on Tuesday, August 6th at No-Toll. SIGN UP on Slack!
    • WIN – Futon brought his buddy out and he has been named Munchkin!

  • Just a few HIM trying to get better!

    With no Q scheduled to lead this morning, The Pax decided on a Hot Potato with Bullseye setting things off. Here’s what went down.

    Bullseye: Mosey to the BBall court behind Bettie Weaver for the disclaimer and Warmarama with SSH’s, Helicopters, Merkins and Flutters.

    Next, line up at one end of the court.

    Run down, burnie back – 10 merkins and 10 jump squats.

    Lay-ups down, burnie back – 10 merkins and 10 jump squats.

    Side shuffle down, burnie back – 10 merkins and 10 jump squats.

    Honeymoon: Circle up for various exercises including Don Quixote’s and Imperial Walkers.

    Partner up – While one partner runs around the school, the other partner alternates between Merkins and LBC’s

    Mosey to the playground for a Mini Murph.

    House Party: Mosey back to the BBall court for catch me if you can Switching between bear crawls, broad jump burpees, and lunges until we reached the end of the BBall court.

    Next up, 11’s with merkins and Jump squats.

    Mosey BTTF to finish up with some Mary and a hand release merkins Ring of Fire.

    Numbers, Names, Honeymoon took us out.

    I appreciate how all we need is a few HIM with a desire to get better every day to have a great workout!

    House Party

  • BRR Prep

    Today’s installment of Currahee was good BRR prep, but no one attending today is attending BRR ’24. We hit the hills of Westhoe nonetheless. After deciding against New Prescott, we headed down Old Prescott, turned onto Glen Eagles (hit all the cul-de-sacs on the left after Oakhampton), left on John Ralph, left on Ridgefield, jumped back on Old Prescott and rode it all the way BTTF.

    A work friend of Posh joined us today, without Posh. Impressive first post: running AO, on a humid day, without the gent that EH’ed him. This FNG is from Pittsburgh and a Steelers fan. When contemplating their rival Ravens, it wasn’t long before we landed on Poe for a nickname. Pax welcome Poe, the father of 5 and the knower of smart computer stuff. Hope we see him come out again.

    Big shout-out to Gypsy who left no man behind and got in some sort of workout w/ Poe closer to Godwin. Respect!

    Wasn’t quite the same without Pigskin. May he and his M travel safely in Spain and Portugal for a couple of weeks.

    Announcements: Ultimate at Grid Iron (20th) and Heartbreak (23rd). Go have fun, but watch out for injuries. Pickle Ball and Ultimate tournament on, I believe, 8/17.

    Prayers for those dealing with injuries (Whitesnake’s back, Doozy’s hip, and many others). Prayers for healing of body and heart. Prayers for 2.0s just starting professional jobs and those still on the hunt.

    Some final thoughts: This week on a podcast, I heard a man say, “The path to meaning is service to others without the expectation of anything in return.” Hmm.

    Look out for our newest member, Poe. Enjoy this Friday. Go do something for someone else. And do it for free and for fun!

  • DR at The Galaxy and Halo

    https://f3alpha.com/backblast/2024/07/18/switcheroo
    https://f3alpha.com/backblast/2024/07/16/riding-the-shuttle

    A 3-for-1 BB, saving digital real estate.

  • No Pain or Chaos

    4 men, former representatives of Death and Liberty platoons, met for a some quick miles through Larus Park and the streets around Ruckhenge.

    Here is how it went. Slow start across the parking where we did some good mornings, and prying goblet squats before hitting the trails. Some good banter and reminiscing took place with our returning brother NTB. Wrapped it up with a few down to the ground and up agains wearing packs as a little reminder of our Bootcamp at the War Memorial during GTE47!

  • Beat the Lightning, Brought the Rainbow

    WARMERAMA:

    • Mosey through the back-brush and circle up in the North lot
    • F3 Welcome & Disclaimer to Birdman’s FNG, later named “DaGator”.
    • SSH, Merkins, Plank Stretches

    COP #1: Wounded Bear Crawl

    • Following the Parking lot curb, we kept Left Hand and Left Foot on the high curb and RH, RF on the asphalt so our Bear Crawl was uneven feeling like a wounded Bear. Switch high side on the way back.

    COP #2: “Wave of Merkins” (up to 9)

    • Circle up in Plank Position. Creating a Wave and starting with 1 we did a Merkin and passed to the right. Went to 2 and pass around, 3,4,5,6,7,8,9

    COP #3: “The Cycle”

    • Bear Crawl 1st leg of square and then do 3 Burpees, mosey back to start
    • Bear Crawl 1st and 2nd leg of square into 6 Burpees, mosey back to start
    • Lunge first leg and Bear Crawl 2nd and 3rd Leg before doing 6 Burpees, mosey back to start.
    • Lunge 1st and 2nd Leg, Bear Crawl 3rd and 4th leg to start before finishing with 6 Burpees.

    COP #4: “Vicious Cycle”

    • Like an Aboriginal Run but in a square with last man running to the middle to do 5x exercise called and then running to the front.
      • Merkins
      • SSH
      • Copperhead Squats

    COP #5: “Wave of LBCs”

    • Circle up in ready position. Creating a Wave and starting with 1 we did a LBC and passed to the right. Went to 2 and passed around, 3,4,5,6,7,8,9

    Finisher: 25 Merkins, 50 Monkey Humpers, 50 Flutter Kicks to time.

    Mosey BTTF for COT: 

    Announcements: (see SLACK!)

    • Welcome to “DaGator”, an intern with Birdman’s Co. who loves to debate and is from FL.
    • 8/3 HomeGrown Half
    • 8/4 Sunday Park Evening Ruck
    • 8/6 Ultimate
    • 8/11 Float the James
    • 8/17 PickleBall in the Park of Forest

  • In thru the out door

    A trio of some sharp dressed triples escaped their nicely conditioned homes to embrace the warm tidings that awaiting them in the gloom. Joined by a pair of lost Westhoians that took a wrong turn and a Down Range Floridian accustomed to the humid conditions, we ventured off to avoid the unmanicured landscaping of Huguenot High School. Here is how things went down.

    Mosey to the bottom of the cul de sac for introductions and disclaimers. A Chaplainesc warmarama soon commenced with in conversation walking COP that included Ukrainian Soldiers, Imperial Walkers, Walking Toe Touches, Arm Circles and maybe a few other items.

    The Thang 1: Triple Check with timer running to the 3rd light while exercises were donkey kicks and hand release merkins. Upon completion let us wosey thru the unlocked gate and onto the finest field F3RVA has to offer.

    The Thang 2: Midfield Dora – Exercises performed at the midfield logo with timer touching the goalpost and returning. At the changeover alternate between 10 booyah merkins and 10 booyah WWII’s. Exercises included 100 squats, 200 flutters (2 count), 300 SSH’s. Booyah anything sucks.

    The Thang 3: Mosey up to the Press Box. Group of 4 performs Hoedowns while Group of 5 runs the bleacher loop down and back up. 3 rounds.

    Exit thru the back door BTTVF with a quick stop for Tooth Fairies up the stairs.

    Numbers, Names, Announcements (see slack). YHC took us out.

    NMS: Ample mumble chatter from the launch with some possible copyright infringement pending. Good to see Cappuccino back out with his Richmond travel. Hope to see him back out again in his trips north. YHC was glad to EF Hutton and Lockjaw punch their summer tour tickets along with enjoying the plush turf fields with unanticipated easy access. Thank you gentlemen for the opportunity as YHC always enjoys the comradery and laughs that only can occur at 5.30 am. Great way to start the day.

  • U60 – All Stars “WiffleBall”

    WARMERAMA:

    • Mosey to the Basketball Courts and circle up
    • SSH, Copperhead Squats, Plank Stretch, Merkins.

    COP #1: Wave of Merkins

    • Start with 1 Merkin and Hold Plank while passing to the right. Go to 2 around, then 3,4,5.

    COP #2: Wave of LBCs

    • Start with 1 LBC and pass to the right. Add another, 2 around, then 3,4,5.

    COP #3: Game of WiffleBall

    • Rules: Start with 2 Strikes. No Walks. Single (through infield, Double (to the fence) or HR (over the fence).
      • “Wiff”/Out = Batting Team Burpee
      • Foul = Hitter Burpee
      • 2 Fouls = Out = Batting Team Burpee
      • Catch = Out = Batting Team Burpee
      • Hit = Fielder Burpee
      • HR = Fielder Team Burpees x5
      • Clean Fielding = Out
    • Visiting Team WON 7-4 IN 6 full innings. “Switch” gets the W

    NMS:  Rudy started the show with the first HR but was quickly passed by McGruff and McRib whose RBI count kept adding up. We lost 3 wiffle balls in the gloom to the extreme power of some F3 HIMS. No one charged the mound and no one was hurt in this first edition of All-Start Wiffle Ball at Timberwolf. Nancy Lopez gave a retirement speech declaring he was “The Luckiest Man on the Face of the Earth”.

    Announcements: (see SLACK!)

    • 8/3: Homegrown Half
    • 8/4: Sunday Park Night Ruck
    • 8/6: Ultimate
    • 8/11: Float the James
    • 8/17: Pickleball

  • They should make it bigger. That’s what she said…

    8 magnificent kettlebell slingers (not swingers) of F3, pondering the big question for today; Should we have a CSAUP event between Circus Maximus, The Old Hundred and Mann Date? Hmmmmm..

    Warmarama: Mosey around the circle, DQ, Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, Cherry Pickers, Helicopters (again).

    The Thang: more Tabata work, with a better soundtrack.
    Round 1
    1 Minute Work / 15 Seconds Rest (each exercise)
    Swings
    Curls
    Lawn Mowers
    Triceps
    X 4 Rounds

    Round 2
    1 Minute Work / 15 Seconds Rest (each exercise)
    Lunges
    Calf Raises
    Sumo Squats
    Burpee / Run / Burpee
    X 3 Rounds

    BTTF:
    Numberama:Namerama
    Announcements: Pickleball, Ultimate Frisbee, Home Grown 1/2, The never-ending tour.
    YHC Took us out.

    NMS: Great to see Bodos out at Circus Maximus, this was his first time posting to the AO. I know right!!
    Mumblechatter came in 60 second increments. Nice to throw some weights around (even though my KB was lightest). Well done boys!!

    Oyster

  • Where you are, F3 is

    11 ambassadors of the 3 F’s assembled at Mary Mumford for a long overdue ride on the DTH pain train, only to discover a jolly trolly ride with pleasant musical accompaniment and a simple shape to the course. Here’s where these meandering tracks carried the PAX:

    The THANG: 

    WARMERAMA: 

    • Mosey loop around a half block, and back to circle up in a grassy spot
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom
    • Finish with a Plankorama Review of the F3 Mission, Credo, and 5CP’s

    COP #1: 

    • Mosey around to the grassy area adjacent the basketball court and circle up
    • Play “Three Little Birds” by Bob Marley (3:01)
    • Alternate V-ups or Supermans to the beat, switching (rolling) with each “Don’t worry”
    • (Q turns ON Garmin GPS)

    COP #2:

    • Mosey loop around the basketball court and then turn in to circle up on the field
    • Play “Dancing in the Moonlight” by King Harvest (3:02)
    • Single-leg SSH’s to the beat
    • Squat for every “Moonlight”

    COP #3:

    • Mosey loop 3/4 the way around the football field and circle up 
    • Play “Sittin’ On The Dock of the Bay” by Otis Redding (2:47)
    • Flutters to the beat
    • WWII for every “Sittin” or “Sit”

    COP #4:

    • Mosey down Cary and turn left on Woodlawn, then Left on S Ashlawn and circle up where it meets Commonwealth
    • Play “Have You Ever Seen The Rain” by Creedence Clearwater Revival (2:41)
    • Hand-release Merkins to the beat
    • Hop up for a Burpee Clap for every “I know” or “I wanna Know”

    COP #5:

    • Mosey back out Ashlawn, Left on Woodlawn down to Kingcrest Pkwy
    • (Q turns OFF Garmin GPS)
    • Play “Brandy You’re a Fine Girl” by Looking Glass (3:07)
    • APD’s to the beat
    • Kimchi Twist for every “Brandy”

    Mosey BTTF:

    • x100 LBC’s OYO
    • Merkin ROF

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • SHAKEDOWN took the PAX out in Prayer

    NMS:  Well that was fun! Great to be back at Mary after a too-long hiatus – YHC was half expecting a Bleeder takeover for Shark Week which has occurred with YHC’s prior years’ Summer tour efforts, but Handshake reassured it’s not shark week. Next only to the King of Mumble Chatter (Hardywood), the TYA/Saab duo comes in as a close second in hilarity – literally nonstop banter and TMI. Awesome to have Patches (down range from Lancaster PA) post for the second day in a row, and he brought an FNG! Upon introductions the FNG said “you can call me Sif” (abbreviation of his last name), which immediately launched TYA into the most amazing STD nicknaming imaginable. It appeared “Clem” (short for Chlamydia) was the top choice, but later with the FNG’s naming at COT it was shared his company sells acoustic ceiling tiles. So while he was nearly named NRC for “Noise Reduction Coefficient”, the nickname POROUS was chosen – welcome brother! In other news, the PAX enjoyed a lovely musical selection, chosen in particular for the high percentage of Respect PAX, and the singalong vibe was strong for all our COP’s. APD’s in the street to “Brandy you’re a fine girl” may have caused some civil unrest in the neighborhood (or a few blushing cougars peeping between window curtains). In the end, the PAX honored YHC crossing the 100-point mark in the Summer Tour with x100 LBC’s, and then also discovered their morning routine had spelled “F3” on YHC’s Garmin map (you can blame OC for the Garmin gift, but it’s such fun!). Thank you as always for permitting YHC the honor to lead. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • TODAY, 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 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
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

    Prayer Requests:

    • Gumbo – acquaintance with cancer starting treatment
    • Sippy surgery today