Category: Richmond, VA

  • No Names

    6 Hims were seen on the NollerCoaster of the FORGE. They knew their purpose: To plant, grow, and serve small workout groups for men for the invigoration of male community leadership. They knew this group was Free of charge and Open to all men, Rain or shine outdoors, Guys lead it in a rotating fashion and it Ended with the circle of trust.

    The THANG:

    WARMERAMA:
    – Arm Circles, Imperial squat walkers, Ukranian Soldiers, DQs.

    COP #1: Noller coaster: Bear Crawl UP, SSH accross the top, Crab Walk down

    -Mosey to the courtyard
    COP #2: Mario’s Play ground. Runner mario hops around the HHigh courtyard, V-ups for valentines, and Hand Release Merkins.

    -Mosey to the Football field
    COP #3: 1st and 10: 11s progressing down the field. With superbowl TD celebrations and Burpees. Snuff paid YHC 7 Million for this add for Homes.com.

    –

    Mosey BTTF: Mary in plank with peer led excercises until YHC forgot his Weinke.

    –
    YHC had been trying to get his church building to host part of the GrowRuck 47. After several rounds of “no” YHC realized that we don’t know what we’re missing until we’ve found it. Here we have answers to many of the challenges in the world today. Are you struggle with weight and the many unhealthy options we have to eat – we give you Fitness. Do you need others to walk this walk with? Here you have Fellowship. Are you looking to make an impact in the lives of others? We have Faith. YHC is thankful for the silohettes he recognizes in the darkness, even when he forgets to ask for their names.

  • you might want to stretch

    6 all stars, ready for a bit stretching on this 70 and Sunny Thursday morning. Let’s Goooo!

    Slaughter Start: 20 PicklePounders, 20 Alabama Prom Dates, 20 Monkey Humpers

    Warmarama: SSH, helicopters, arm circles, imperial walkers, DQ, Squats, merkins, LBC, rosalitas, dollys, APD, pickle pounders, monkey humpers.  

    Parking Lot Tracers

    Lamp Post Alley:
    Merkins, Shoulder Taps, Mtn Climbers, Squats, American Hammers, Bear Crawls, Lunges, Broad Jump Burpees

    Four Corners:
    10 Merkins
    20 WWII
    30 SSH
    40 LBC
    40 LBC
    30 SSH
    20 WWII
    10 Hand Release Merkins

    Ring of Fire

    BTTF
    NMS: Well done boys! Thanks for letting me lead this morning.
    YHC took us out!.

    Announcements:
    Frozen Triangle
    GrowRuck
    Breaking Bread

  • we tried to make it 70

    3 showed this chilly morning to help Whitesnake get ready for his 10 mile Bear creek run coming in a few weeks. The thing: mosey to parking decks at West broad village. First trip up, stop at each level 10 merkins, 10 two count crossover LBCs( elbow to opposite knee). Run back to bottom. 2nd trip up: 10 SSH and 15 WW2s, run back to bottom, mosey to gazebo at lake. 3 sets of 15 dips, 10 durkins. Mosey around lake back to flag. 3.7 miles covered.

  • RIP Toby Keith

    3 men posted at MANNDate for some kb action.

    Mosey around parking lot to warm up

    COP + slow mosey around parking lot with 10x merkins at each corner

    Tabatha – 20 seconds on, 10 seconds off for remainder of the time

    Numbers, names and Boo Boo took us out

    Good workout and good mumble chatter as usual.

    Merkin count 80

  • Hot Pans and Cold Customers

    COP

    YHC was coming in hot with a Pug delay at home, Mustang took the lead to get us to the East Entrance of Atlee High School. He passed back the baton to YHC and here is what went down: 20 SSH, 10 DQ, 10 4-ct Helicopters, 15 arm circles 10 small and 5 big, reverso, 20 LBC’s, 10 reverse scorpions, 10 scorpions and 20 merkins.

    THANG

    We set up 4 stations, station 1 is run to wall and do 10 dips return as the timer (P1), P2 Wall Sit, P3 Donkey kicks, P4 20 Merkins. We rotate through all these stations for 1 set. We did this 3 more times for 4 sets…(just completed the daily merkin count required for the day! Bonus and donkey kicks were no joke…especially the 4th rep!

    Mosey to parking lot for 11’s. Start at island with 10 squats, walking lunge to light pole (about 75 feet away) 1 LBC then return to island for 9 squats, lunge back to light pole sor 2 LBC’s and continue to 1 squat and 10 LBC’s. All brocode style, hanging together.

    COT

    We returned to starting point and circled up for 1 minute of stretching.

    Moleskin

    We had a special guest from Marietta, GA…Steamer who is a salesman visiting the Richmond area. We were discussing how a sale can quickly get off the rails by a spouse who is not interested or motivated in the product…in this case Pots and Pans, they are not the cook….but want to weigh in for the partner who cooks and not go through with the purchase…in this case, because the uninterested spouse is too drunk to make a decision…ouch. Hat’s off to the salesmen in the world…which is us in many ways, as a good husband, good father, and ultimately and most importantly, ourselves. We matter and F3 continues to re-enforce this feeling. Keep posting gents, as I am honored to lead and will see you in the gloom soon! Cheers….CB!

  • Taint Adjacent

    Kubota predicted a trip to the Devil’s Taint, but today we merely sniffed it.

    Here’s what transpired:

    Mosey to the corner of S. Ridge and Westham 

    COP

    • Dead Man Hang
    • Good Morning
    • Michael Phelpses
    • Imperial Walkers
    • Arm Circles
    • Copperhead Squats
    • Merkins
    • Mountain Climbers
    • Inverted Scorpion Kicks
    • LBCs

    Mosey to Cameron and Culpepper

    DORA 1-2-3

    • P1 – Bernie up the hill and run back
    • P2 – 100 x Hand Release, 200 x Reverse Crunches, 300 x Monkey Humpers

    Traveling Lindsay down Culpepper toward the Devil’s shaft?

    • Carolina Dry Docks / Jump Squats

    Love Hill

    • P1 – Run up Culpepper to S. Ridge and back to P2
    • P2 – Polar Bear, Lunges, Broad-jump Burpees toward P1

    Mosey back to VSF

    Mary

    • Boxing Cockroaches – 2×20
    • American Hammers IC

    Numberama, Nameorama, COT

    MOLESKIN

    Lessons and observations of the day, choose your partners wisely, don’t forget your gloves, ignore the Q if he says it’ll be easy, Frog has now invented Carolina Dry Humpers, Culpepper is a long road, Fudd needs a change of shorts, coffee is excellent, Ronnie can be a Debbie Downer, First Watch is the best.

    ANNOUNCEMENTS

    Frozen Triangle – Saturday

    Prayers for Ronnie’s dog

  • I Ain’t As Good As I Once Was…

    …But with a frosty ruck down Riverside Drive the three amigos that are DTH, Mudslide, and YHC pushed one another to improve our fitness and conquer the day.

    At 0530 we set off from Huguenot Flatwater through the wooded trails heading down river. We leveled off at a 15min/mile pace which warmed up our cores and our spirits as we charged past the gates to Pony Pasture, circled the roundabout at Riverside & Rockfalls, and returned back to the flag at HFW for a total round trip of 3.7 miles in 55 minutes.

    Along the way we discussed relevant topics such as alternate rucking routes, headlocking more PAX into GrowRuck, Chaplain’s snooze button, and YHC’s mom.

    Drink your liquids from a red solo cup today.

    Announcements:

    • TONIGHT – 6pm Bootcamp – The Crossing (West End Assembly of God parking lot) – Chaplain Q!
    • 2/10 – Frozen Triangle CSAUP
    • 5/3-5/5 – GrowRuck #47 – SIGN UP!!

  • Ole man winter not keeping SOJ down!

    10 SOT bootcampers today! Way to go! According to old man winter, here is how it went down:

    Warmup: Tracers on the bus loop. F3 Mission statement and disclaimers, followed by some stretches, a few merkins (of course). 

    We started with a little triple check with squats and shoulder tap merkins (Bullseye special power move). Runner goes about 75 yards to bus loop sign and back. 10 second countdown by who?! Wedding Singer. 

    Mosey towards the courts, but had to do a quick pain session of 2x people chair for 60 seconds, followed by 10x donkey kick OYO. 

    Tennis courts. What do you think we did dear reader? Exactly – four corners “lady of the night style.” Exercise choices brought to you by Cookie (Merkins), DK (squats), Yeehaw (Heels to Heaven), and Bullseye (SSH). Usual 10/20/30/40 rep set. 

    Mosey to small hill by track. Partner up. Three rounds of bear crawls up the hill and return while partner does merkins/diamond merkins/werkins. 

    2 victory laps with the Don Draper birthday crew and the BTTF. 

    Announcements: Frozen Triangle this Saturday and G R O W R U C K in May!!

    Prayed us out. Cofeteria at Bux. 

    Honor to lead today. Thanks guys!

  • No Yo’s

    At least four made their way around the greater school area for a RAMM run. YHC is late to posting, so let me know if I need to add anyone for big data purposes. There may have been a bike or two as well.

    Shakedown and I chose the YoYo route as he hadn’t had the privilege to experience this Upchuck spectacular. Unfortunately there were no other yo’s to yoyo so we just went about our business. Saab and TYA handled their own routes.

    COT took place in the new gazebo. Talks of the old days, laughs were had. Good times.

    -Singer

  • Fifteen of the Finest

    Fifteen of the finest met up on a fine Saturday to help Polly commiserate his pending journey into reaching the grand old age of respect. After a wee dram to warm the cockles, the PAX jogged a couple of laps of the running track armed with noting less than a couple of rugby balls. If the balls were dropped, 10 merkins was the penalty.

    Once we had the blood pumping, we moved onto the warm-up exercises:

    Warm-Up Exercises:

    • Arm Circles
    • Side straddle Hops
    • LBCs
    • American Hammers
    • Forward Lunges
    • Mountain Climbers

    Then after moseying over to the soccer field Astroturf, we flung our enthusiasm into the The Thang – The Beast which consisted of:

    • Burpees
    • WWIIs
    • Merkins
    • LBCs
    • Side Straddle Hops
    • Squats

    With time pressing on, we jumped into Teams of Three

    • Pull-Ups
    • Step Ups
    • Dips

    After a few warm down exercises (just for the old guys) we finished with the Circle Of Trust before taking on some celebratory nutrition.