Ten brave soles came out on February morning to brave the elements and run in the dark. We run the Handshake route: up Pump, left keeping on Pump, right on Broad, right on John Rolfe, back to the Flag.
There was a discussion at the end on whether purple is appropriate color for shoes. But after the owner explained that purple was $60 cheaper, all agreed that the color is totally appropriate.
Congratulations to Doozy on 1000 posts!
9 men of F3, all enjoying the comforts of heated seats. Clock hits 5:29:50
Let’s Gooooooo!
Warmarama: Long (SLOW) mosey down Grove to find another parking lot.
SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Jazzercise, Copperhead Squats, Merkins, LBC, Flutter Kicks, Heals to Heaven
The Thang:
Triple Check 1:
Run to the end of the parking lot and back.
Merkins
Squats
Triple Check 2:
Run and tag 3 buses (change the order each round)
Dips
Box Cutters
4 Corners 1:
40 SSH
30 Monkey Humpers
20 Squats
10 Burpees
4 Corners 2:
10 Burpees
20 Squats
30 Monkey Humpers
40 SSH
Mosey back to Mary.
Curb Crawl
Bear Crawl to Curb, 1 Merkins, lunge back, 20 toe taps. Repeat until 5 Merkins
Triple Check 3:
Runner to the end and back
Donkey Kicks
Carolina Dry Docks
5 minutes of Mary / Ring of Abs.
BTTF
Numberama: Namerama:
YHC Took us out
Announcements: See Slack for:
Frozen Triangle
Grow Ruck
Healing Place 10k training
Breaking Bread
Thanks for letting me lead.
Oyster
3 runners showed up to do a 5 minute run, 1 minute walk this morning.
4.4 miles
run average was 8:45/mile
overall average was 9:22/mile
YHC has been having issues with his IT band on long runs so a few weeks ago decided to start a Galloway method type run/ walk. So far its been great. My IT band has held up and the runs have been amazing, knowing that a walk wasn’t that far away. I highly encourage people to try it!
Warning…. Today’s session may cause those to go WTF, to curse at certain exercises especially ones that need to go back Down Under, mumble chatter about others, rip a good one in the cold weather, even the woodland creatures hiding going the humans are at it again. Here’s the breakdown:
A long mosey to the other side for a quick warmup: Imperial Walkers, Ukrainian Soldiers, SSHs, LBCS, and Merkins to get the body started. Once completed, over to the light poles for the first time in 2024
My apologies for not being able to count (it’s 9 versus 8). Carolina Dry Docks, Merkins, Squats, Dollies, WW2, Diamond Merkins, etc. Called out by each member with the loudest groan going to n Warby when he called out burpees(you knew they were coming at the end just where no one had an idea). To make up for being one short, I added 45 LBCs, something we can crank out quickly.
Four corners ladies of Timberwolf style: Gator Merkins, Aussie mountain climbers(Honeymoon with the quote: you can send those back), plank jacks and ski jumpers. Nice round from everyone turn back to the flag for some stretching, close it out
Numbers, names and prayer led by YHC to close it all out
Nancy Lopez is leading Satan’s Hill tomorrow(his birthday), come out show him some love. A lot of rucking workouts check Slack for the details. Frozen Triangle next Saturday 2/10 starting @ 6am over at Dogwood Dell. Today I felt good, still working on muscle endurance and conditioning but it’s coming around little by little each time out. Have a good one see you later
It was all a blur of raw manliness and heavy music, and no I’m not talking about Snuff’s late night escapes into the underbelly of Richmond’s Euro goth S&M scene. Nope, it was just 8 Forge veterans swallowing hard on the DRP and conquering the jester one more time, as follows:
The THANG:
WARMERAMA:
COP #1:
COP #2:
COP #3:
Mosey BTTF:
COT:
NMS: Well, there was no Mike this time to bear witness to F3’s elite – we’re all pretty sure he won’t be checking on our suspicious activities again after Purple Rain’s over-enthusiastic “JOIN US! JOIN US!” yesterday (imagine a blond caterpillar doing the Macarena on his upper lip). Anyway, solid work by the PAX on the beatdown today – it was challenging and yet everyone was so quiet. Guess you can’t complain when you can’t hear anyone over the music and don’t have a moment to catch your breath. 😎🔥
Announcements (SEE SLACK!)
Prayer Requests:
In the vibrant town of Fitville, nestled amidst rolling hills, there lived a group of nine workout warriors. Every Thursday at the crack of dawn, precisely at 5:30 AM, they converged at the outdoor gym, a rugged yet picturesque spot overlooking the town, where the ghost of Mills E. Godwin, a legendary fitness enthusiast from Fitville’s past, was said to linger, watching over their workouts with a spectral eye.
Whitesnake, with his lightning-fast reflexes and unwavering determination, assumed the lead role among the warriors, his presence electrifying the air with anticipation. As they began their warm-up routine, guided by Pigskins speeding, Chum Bucket’s booming encouragement, Garden Gnome’s precision and Johnsonville’s raw power set the tone for the challenging session ahead.
Pigskin, known for his athletic prowess, matched Johnsonville’s strength with effortless ease, while Atilla, the embodiment of resilience, tackled the single-leg deadlifts with a focus that bordered on the supernatural. Offshore, his gaze fixed on the horizon, remained steadfast in his commitment to excellence, his every movement a testament to his indomitable spirit.
As the workout progressed, Whitesnake dominated the kettlebell swings with a ferocity that left the group in awe, his rhythmic motion mirroring the beat of their collective heart. Lighthouse, with his unwavering dedication and impeccable form, flawlessly executed the rows and presses, his muscles rippling with every exertion.
Meanwhile, White Deer, the epitome of grace and poise, led the warriors through the core circuit with a fluidity that seemed almost ethereal, his movements guided by an inner strength that transcended the physical realm. And amidst it all, a mystery lingered: a faint scent, a subtle sound. Who among them had sharted?
As the workout continued, whispers circulated among the warriors, each casting suspicious glances at their comrades. Yet, no one owned up to the clandestine act, and the mystery remained unsolved, adding an unexpected twist to their routine.
United by their love for kettlebell training and fueled by the spectral presence of Fitville’s legendary figure, the nine warriors pushed themselves to their limits, each repetition bringing them one step closer to greatness. And as the sun dipped below the horizon, casting a golden glow over the town, they knew that they had honored the legacy of Mills E. Godwin and forged a bond that would endure for eternity in the “annals” of Fitville’s history, even if the mystery of the shart remained unresolved.
11 warriors arose extra early from the fart sack to see what Fudd had in store. YHC arrived at 4:59:30 and hit the circle on the run to get us started. The owl in residence barely had time to register what happened before we were gone, but here’s what he hooted to his friends….
Mosey around the neighborhood to get our legs loose. Circle up in front of the church for COP: SSH, helicopters, DQ’s, plank, stretches, some ab stuff, merkins, arm circles, and some other stuff…..
Mosey to Kubota’s truck for the 8 blocks left from the original horde that has slowly dwindled due to ill use. Partner up in the corner of the lot for a rotation. One man does exercises with the block while P2 runs a lap around the lot. Block exercises included squats, swings, curls, overhead press, bench press, and maybe some other stuff.
Mosey to the south side of the lot and bear crawl about 25 yards and crawl bear back, lunge 50 yards and Bernie Sanders back, karaoke to the median and then back to the start.
Return to the blocks for a circle of exercises. Off man holds Al Gore while the other man does the exercise…..curls, overhead press, squats, swings…..basically the same stuff we did before.
Take the blocks back to Kubota’s truck and do some more Mary until the bell tolled. Numberama, Namerama, YHC took us out.
NMS: Handshake was noticeably absent after lamenting YHC’s choice of a speaker beatdown at Hoedown earlier this week. Mumblechatter was thick today which is always a signature of a Fudd beatdown, and YHC wouldn’t have it any other way. Why post if you can’t talk smack? Things would have no doubt been livelier if our Chief Dissenter had been present, but coffee afterwards was, as always, a welcome and well earned dessert. Glad to have Wojo post again after a long hibernation.
Announcements: Frozen Triangle and 10K training team for the Healing Circle on 2/10 and Oyster wants everyone to do Breaking Bread on their birthday month.
Thanks for letting me lead boys. It’s always a pleasure to ensure that your endorphins are properly released in the gloom. Keep chasing that wabbit and remember that God loves you, regardless of what anyone else says.
Fudd
YES YES YES!!! This was long overdue, but RIPE for the season. RVA’s newest AO, The Crossing, kicked off tonight with a bang as 15 PAX converged on the grounds of West End Assembly of God (WEAG) that sits off Parham Road just north of the river. Yes, some SOJ studs invaded WestHo turf, but who knows, maybe the OG West Enders will come out sometime and like it! Either way, there are a LOT of brothers in our church community that are prime for headlockin’. Here’s how we introduced tonight’s new guys to F3:
The THANG:
WARMERAMA:
COP #1:
ELBOW PLANK INTERMISSION:
COP #2:
COP #3:
COP #4:
COT:
NMS: Chaplain and YHC have experimented a couple different times in the past hosting an OTB workout at our church, but nothing stuck. Now this season in particular has primed The Crossing perfectly for a successful launch. We’ve had brother PAX at WEAG for years (Don Draper, Roger Roger, Seadoo, Fresh Prince, Floppy Disc, etc), but some new (and very active) additions in Broadway, House Party, and Meatball have really strengthened our WEAG presence. Also, without another PM bootcamp in all of RVA, the church location is fairly central for many PAX in F3RVA who’d like a solid midweek after work option. All that said, we had great numbers for our kickoff and expect to grow quickly as a number of HC’s were ultimately unable to come tonight but plan to make it out soon. Praising Jesus for the opportunity to bring the F3 brotherhood to our church community, and SO SO SO thankful for Chaplain and the others standing with YHC to get it going. We are taking NEW GROUND! Chaplain has the Q next week so come on out! Yours, DTH
Announcements (SEE SLACK!)
Prayer Requests:
YHC had big plans to run from MOT to Timberwolf which is 6 miles +/- but with only 3 runners this morning an audible was called and we decided (well YHC decided, Rosie just agreed) on a fast paced run through Walton Park. Even as we headed down Walton Park Rd we were trying to decide if we should cut back through Watch Hill and make it a 4 miler or keep going and get in the 5 miler.
Midlothian TPKE to Woolridge, Left on Walton Park Rd to the T, Right on the rolling hills of Queensgate, Right on Coalfield and BTTF. 5 miles +/- YHC started his watch around the .75 mile mark so Rosie has the actual numbers. Pace was between 7:30 and 7:40 somewhere.
Wedding Singer hit Queensgate and turned BTTF for what I’m guessing would have been 3.5 or 4 miles
Numbers / Names OC took us out
NMS:
YHC loves the rolling hills of Queensgate and it’s always good to have a friend like Rosie to keep you company while you’re putting in the miles.
5 HIM’s joined YHC this morning for a little SOT beat down. What a perfect morning it was.
Warmarama: SSH, Helicopters, Dead Man Hangs, Downward Dogs, Merkins, Wide Grip Merkins, LBC’s, Alabama Prom Dates, Single Leg APD’s on both sides.
Thang 1: Triple check – Partner 1 runs around the bleacher area. Partner 2 – your choice of Merkins, Carolina Dry Docks, Wide Grip Merkins. Partner 3 – Monkey Humpers
Thang 2: 11’s. Bottom of the hill = WWII’s. Top of the hill = Carolina Dry Docks. This here portion of the workout was a challenge. Cookie and Hardywood slayed this beast easily though.
Thang 3: 50% up the parking lot hill. At the halfway point, top and halfway point (back down) – 5 burpees. Next round – 75% up the hill with 15 heels to heaven at each point. Next round 100% – up to the top of the hill for Merkins. Final round – backwards run up the hill turning around at the top and back to the flag.
A few minutes to spare so a couple ab exercises were dished out along with some awkward Suzanne Summers. Awkward for teachers arriving for school, not for us!
Announcements a plenty: Check Slack for details.
YHC took us out.
Thanks for letting me lead. There was tremendous effort today with Hardywood particularly inspirational with humor and effort. Way to bring it my friend! If you ever need someone to send random condolence texts, he’s your man.
It’s a great day.