Category: Richmond, VA

  • Under the pavilion

    After we finished the pre-workout of pull ups and dips, time for broga with yours truly. A nice little 15 minutes of various movements(up, down dog, Warrior 2, reverse warrior, triangle, side angle, ending with pigeon(big rig’s case figure 4). The pavilion was also where my shirt stayed due to it being soaked with the morning rains.

    Yes I am trying to get lighter….I have the strength that is not the issue, for myself the muscle endurance is what I need to work on. I have been doing more yoga at home plus push ups, squats, jump rope other things to help the body and my mind get to a state that I am happy with. I will be running the 10k of the homegrown running coming up I know I can do it, it’s a test where I am at. I think I will be at the pool tomorrow so if I see you there, talk to you later

  • POOL BOY VQ

    9 HIM’S set sail in the treacherous waters to the Bermuda Triangle. I have made 26 posts with no rain so what better than washout VQ.

    WARMARAMA: Mosey to the basketball court for my welcome and disclaimer. Some fast counts, some slow counts, and some missed counts. Helicopters, Don Quixotes, Ukrainian Soliders, Side Straddle Hops, Imperial Walkers.

    From there was a mosey to the football field for some 4 corners. 10 burpees, 20 merkins, 30 pole smokers, and 40 squats. Leaving the field we curb crawled our way to the hill by the parking lot. Bernie up the hill and crawl bear back down 10 times. Quick mosey to the cow pasture for an triple set; rifle carry a Cindy to the tree and sprint back or vice versa depending where the Cindy was dropped for the timer, LBC’s and American hammers. From here the WILD PAX went feral and chased the county truck out of the park. Another triple set because I’m extremely original. Jerkins/pull ups, dips, and timer was running to the electrical box near the basketball court. As I’m still learning this is when Elvis showed up, someone mentioned porta john tipping and it turned into a jackass episode. Needless to say payback will be coming in some undetermined form. At this point i realized I underestimated time and and went to improvising with the help of the PAX. A variety of picnic bench activities to one last mosey around the parking lot. a few Broad jumps BTTF. Ring of fire pushups into a mini broga sesh to finish up THE LONGEST BOOTCAMP YET.

    COT:

    9 HIM’s

    Names and numbers

    Announcements and Prayers

    Holy water tomorrow come on out and bring a kettlebell or dumbbell if you can.

    Lots of events going on check Slack for the details

    Prayers for Big Rig’s family members health, prayers for Heist and Choo Choo in there safe travels, prayers for my M’s grandfather who is currently headed to VCU.

    Less than 2 months and 26 posts I can’t thank all of you enough for the inspiration, motivation and support that everyone has to offer. This group continues to push me and I am truly Thankful. A few days ago i read the story of Cardinal, an F3 brother who lost his life last year. His story was a little unsettling right before my VQ, but I wanted to bring honor to his story and legacy. Be Thankful for everyday and live life to the fullest.

  • Bleed it Out!!!

    Maybe 1 was hoping for Ultimate Frisbee, no one was hoping for the Eye of the Storm. Instead these 8 men of F3 got Linkin Park, Bleed it out on Repeat. You’re Welcome!!


    Warmarama: Mosey around the Pickleball Courts, back to the parking lot, SSH, DQ, Hillbilly’s, Copperhead Squats, Arm Circles, Helicopters, Jazzersize, Merkins, LBC, Flutter Kicks, Freddy Mercuries. Mosey to the pavilion.

    The Thang: Part 1 – Tabata w/ music
    6 exercises – 1 minute on, 30 second rest:
    1. Jump Squats: Music: Linkin Park – Bleed it out
    2. Freddy Mercuries: Music: Linkin Park – Bleed it out
    3. High Knees: Music: Linkin Park – Bleed it out
    4. Plank Jacks: Music: Linkin Park – Bleed it out
    5. Dips: Music: Linkin Park – Bleed it out
    6. Mtn Climbers: Music: Linkin Park – Bleed it out

    Part 2:
    6 exercises – 1 minute on, 30 second rest:
    1. Jump Squats: Music: Linkin Park – Bleed it out
    2. Freddy Mercuries: Music: Linkin Park – Bleed it out
    3. High Knees: Music: Linkin Park – Bleed it out
    4. Plank Jacks: Music: Linkin Park – Bleed it out
    5. Dips: Music: Linkin Park – Bleed it out
    6. Mtn Climbers: Music: Linkin Park – Bleed it out

    Part 3: Another group, were spying on these dad bods from the parking lot, we felt uncomfortable and decided to move to the bleachers. Which gave YHC enough time to fix the playlist on the Tabata App.
    6 exercises – 1 minute on, 30 second rest:
    1. Jump Squats: Music: Linkin Park / Jay Z – Numb
    2. Freddy Mercuries: Music: Beastie Boys – Sabotage
    3. High Knees: Music: Foo Fighters – Everlong
    4. Plank Jacks: Music: Blur – Song 2
    5. Bleacher Burpees: Music: Eminem – Lose yourself
    6. Mtn Climbers: Music: Smashing Pumpkins – Bullet with Butterflies

    Part 4: Mosey over to the Pickleball courts. A couple of the Pax tried to steal the Q but they left their Ghost Flag at home and YHC always carries his Reverse Uno Card wherever he goes!!! Nice Try!!
    4 Corners:
    20 Merkins
    20 Squats
    20 WWI
    10 Merkins
    Run it Back
    20 WWI
    20 Squats
    20 Merkins
    10 Burpees

    Part5: Mosey to the Shed – Triple Check!!
    1. Run to the end of the parking lot and back
    2. SSH
    3. Squats
    x3

    Part 6: Picnic Table Ring of Fire – your choice
    10x Donkey Kicks
    10x Step Ups
    10x Derkins
    10x Kick Outs
    Back to the Flag

    Numberama:Namerama
    Announcements: Get on Slack!!
    Home Grown Half
    Ultimate Frisbee Tournament
    Pickleball Tournament
    Thursday Evenings – Kayaking the James
    Much Much More…..
    YHC took us out!!

    NMS: Well done boys!! We did not tour GridIron today, Instead we opted for the Ground and Pound. I did hear this was the first for using the Pickleball Courts. Thanks for letting me lead! Coffeteria was great, with special guest Polly. WhiteSnake will play all your Linkin Park requests tonight indoors at Hardwood (Richmond). See you in Gloom!!!

    Oyster



  • A Little Extra Weight

    On a rainsoaked Goyne Park, 3 HIMs made it out for a little extra credit Pull up and Dip session. Lots of good work done with a few different exercises.

    PAX would do several sets of pull up pyramids, hanging leg raises, chin ups, hollow rocks, full body dips, jerkins, and pull up negatives.

    Good push by these guys, especially for getting thos work in the pouring rain. Just added a couple LBs for those tough reps.

    Boberry and I were pretty smoked after doing an Iron PAX workout right before. Mudslide’s Broga was sounding pretty good at this point, to help us get ready for Pool Boy’s VQ beatdown!

  • What’s that Spell?

    7 HIM decided to embrace the suck and post for a House Party Q. Here’s what went down. Mosey to the basketball court for a warm up with arm circles, Don Quixote’s, dead man hangs, Ukrainian soldiers, WWII’s and merkins all in cadence.

    Mosey to the large parking lot for 4 corners, House Party edition. Exercises were as follows

    H – 20,15,10,5 – Hand release merkins

    O – 5 the Opus at each corner

    U – circle up for 10 Ukrainian soldiers in cadence, followed by a round of Up Downs

    S – 15 Scrunchy frogs at each corner

    E – Elevens which consisted of WWII’s and Jump squats

    P – 15 Plank jacks at each corner

    A – 20 single count American hammers at each corner

    R – 2 rounds of Ring of Fire. Round 1 – 10 jump squats while the pax does monkey humpers, Round 2 – 5 burpees while the pax does SSH’s.

    T – 10 Tempo merkins at each corner

    Y – YHC didnt have an exercise for Y but Meatball reluctantly suggested Yurpees. After a demonstration, YHC decided we’ll just do regular burpYs, So we did 6 at each corner.

    Back to the Flag for some Mary which consisted of obliques, LBC’s, flutters, WWII’s and Rosalitas.

    Numbers, Names, YHC took us out.

    See Slack for info on the float, the Home Grown Half, and all upcoming events in RVA.

    Congrats to Rodeo Clown on the new position and prayers for continued success on the job.

    YHC thought we would get a break in the rain but turns out that was not the case. We had a pretty steady downpour for the entire workout. YHC is glad this group decided to embrace the suck and get after it this morning. Thanks for letting me lead.

    House Party

  • Signed, PBVQ

    While other Goyne Hard early birds tackled some upper body badassery, two steel-totin gloom warriors secured every corner of the AO in the pouring rain in preparation for Pool Boy’s VQ. No puddle was left unstomped…

    THE RUCK, Part 1 = GOYNE CRAZY

    • PAX followed a seemingly insane meandering route all over Goyne Park…the result? 

    THE RUCK, Part 2 = GOYNE SECURED

    • For the second half of the hour, the PAX circumnavigated the park and disc golf course, discussing among many other things the addictive nature of electronics, especially in children.

    COT:

    • Counterama #2
    • Namerama
    • Variable stretching awaiting the VQ

    NMS:  Nothing like a warm downpour and fine company to start a new day. Choo Choo was a little bewildered with our initial meanderings but was dutifully impressed with the resulting picture. Really enjoyed our conversation brother. Yours AYE!  ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour, Dry July
    • Tomorrow Sunday 7/14 – 6-8am Holy Water Bootcamp
    • 7/17 – Woodsman VQ at The Crossing
    • 7/18 – 1830 Huguenot Landing OTB Paddle (recurring weekly)
    • 7/27 – The Bridge workout 
    • 8/3 – Homegrown Half
    • 8/6 – Ultimate Tournament at NoToll
    • 8/11 – F3 Family Float on the James
    • 8/17 – Pickleball Tourney
    • 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

  • The Soggy Mile

    Two PAX took the long journey to the land of Iron Bridge for this weeks iteration of Premature Acceleration. The workout of choice was IPC 2023 Wk 2 AKA The BDE Mile. 45 (or 43:30…) min AMRAP:

    • 1 lap around track
    • 5 BDE Burpees (burpee with two Bonnie Blair’s and a squat)
    • 1 lap around track
    • 5 hand release spider man merkins (3 merkins = 1 rep)
    • rinse and repeat (emphasis on the rinse)

    TCLAPS to Big Rig for pushing YHC to keep pushing the boundaries of what is possible. Also for giving up caffeine for Dry July! That workout was terrible but fun. There’s nothing like a beat down in the pouring down rain.

  • Irish Exit

    Tobit was expecting to slink away to Charleston with minimal fanfare but Boberry thwarted that with a TwinTeam slack post that brought out a few well wishers. Despite proposed redirection and uncooperative joints, the PAX was able to make a trip up Twin Team hill so Tobit could bid adieu.

    THANG

    Mosey to the bus loop for some standard warm fare. Before we leave the bus loop, we checked in on an old favorite, the curb crawl – up to 4 repeat 4 and back down. Consensus was it still sucks.

    Mosey to Twin Team – up the hill with 5 jump squats and each mailbox. Mary and the top – roll back down with 5 merkins at each mailbox. At this point with YHC bothered by a trick knee we settled in for some plank/merkinrama in the cul-de-sac until the shoulders were sufficiently worn. Next some extended Mary until enough groans and feet slapping the ground were heard. Bullseye may have been the only one appreciative of the non-running portion of the beatdown.

    Mosey on back to the flag for some additional Mary before time is up.

    NMM

    Our man Tobit is headed south as a Lt. Col. in the unorganized militia of South Carolina where he will learn the ways of F3 Charleston and Slack buzz from Cal Worthington, dress in snazzy uniforms, teach maths and other numbers to the youth, and enjoy a new level of humidity among other things. Good luck Tobit and we’ll see you on the Farewell Tour over the next 9 months. The expected rain did not materialize at the AO although I think we would have welcomed it by the end of the workout. I appreciate the PAX picking up the six, YHC, as I struggled through the morning. The support across the board is always welcomed, appreciated, and well received. Individual goals for F3 vary man to man, but overall the mission does not change – Plant, Grow, Serve.

    Announcements – Pool Boy VQ, Holy Water, Paddle, Float, and lots more. See Tryhard’s or Upchuck’s recent BBs but note the date of the 10year convergence is 9/21/24 not 9/28.

    Thanks for letting me lead.

  • Odd Encounters

    According to the interesting couple at the takeout with a frozen margarita bowl converted to a water tight stash for cigarette transport, the following may have happened.

    After catching up with Pucker en route to the put-in, we launched and made our way up the river. It seems the cooler temperatures by the dam hydraulics attract all types of wildlife trying to cool off.

    Slow paddle mosey down river with a coolish breeze added to a spectacular time out. Others on the river seemed to be enjoying kayaking and fishing, with a few bites waiting for the big one.

    Upchuck made friends at the take out and picked up some new jargon.

    Next week, 6:30 pm. See you there.

  • ↑↑↓↓←→←→BA Select Start

    30 lives started to wake up this morning to run the famous Contra route of Currahee. The threat of rain and a Ghost Flag take over in SOJ quickly took out most of the lives, but the core crew remained and was able to defeat the Boss.
    Not really much to write about in a Running AO. We ran.. then we turned at the corner and ran some more. Mr. Rogers and Wally demonstrated the laws of physics on how when one force runs into an immovable object results in an explosive immediate stop. Handshake asked for prayers of wisdom at Squirrel stadium to help them understand the beer is 1) priced to high and 2) Lemon Shandy is not a beer. YHC saw Pigskin at the end of the route but he was running the wrong way. Whitesnake was promised rain and yet it did not happen and Lighthouse had some enlightening topics but YHC was struggling to keep up this morning so i missed most of his guidance on how he has teamed up with Taylor Swift to end world hunger.

    Lunch break over. Have to get back to work.
    v/r
    John (Gypsy) Boles