Category: Richmond, VA

  • We’re All Gonna Die!

    Seven regulars plus Whitesnake hoping for a tour of the taint set out to defend the planet.

    Here’s what transpired:

    Traveling COP (SF-Westham-Glen Pkwy-Keller-Crenshaw)

    • SSHs
    • IWs
    • Copperhead Squats
    • Helicopters
    • LBCs
    • APDs
    • Carolina Dry Docks

    Mosey to hillside across from the Modlin Center

    Bernorama

    Round 1

    • P1 – Bernie up the hill and run back
    • P2 – Merkins
    • Flapjack

    Round 2

    • P1 – Bernie x 2
    • P2 – Jump Squats
    • Flapjack

    Round 3

    • P1 – Bernie x 3
    • P2 – Freddie Mercurys
    • Flapjack

    Mosey to Intramural sports field

    Booyahrama

    • P1 – Runs across field and back to P2
    • P2 – Bear crawl
    • Booyah Merkins x 10 and continue across field repeating until P1/P2 are finished
    • Repeato with Crabwalk/ Booyah WWIIs
    • Repeato with Polar Bear/ Booyah Burpees

    Mosey near exit to River Rd

    Cockroachorama

    • Boxing Cockroaches – 20 x 3

    Mosey west on River Rd

    • Merkins at UR entrance
    • Monkey Humpers at Saab’s entrance

    Mosey to Guardrail

    • Incline Merkins
    • Dips
    • Derkins
    • Dips

    Mary

    • American Hammers
    • APDs
    • 1 Legged APDs R/L

    Numberama, Nameorama, COT

    MOLESKIN

    Great to have Whitesnake lose his FW virginity, though he’ll have to come back to explore the taint.  As the PAX moseyed down Westham there was an oddly awesome looking object shooting across the sky.  Theories ranged from comet to an airplane through fog to an alien invasion.  Alas the US Space Force confirmed it was Elon Musk rocketing away from your mom’s house.

    ANNOUNCEMENTS

    Convergence tomorrow at Forrest Hill Park

  • Skate Punks

    Bob Burnquist, Daewon Song and Rodney Mullen bombed downhill to the secret skatepark (IYKYK) for a concrete bowl session to the sounds of Tony Hawk Pro Skater 2. Mosey back to the flag for a COT.

  • All Post-Grunge Music Sounds Alike

    7 Davillian runners launched in beatiful weather on a classic Raider Run route–the farmhouse loop. All of the ruckers stayed home because they’re too old to appreciate the finer nuances of the post-grunge musical movement, typified by luminaries such as Creed, Nickelback, and that guy from every season of American Idol* who was definitely always going to be a huge star because he sounded just like Chad Kroeger would sound if Chad Kroeger went around singing showtunes and pop ballads.

    After about four miles of running, we circled up for numbers and names. It was great to welcome an FNG (Nickelback) and meet Beat It. Thank you to Opus for the reminder about the July 4 Convergence at Forest Hill Park. Beat It took us out.

    *Every season naturally only includes seasons YHC watched. So like maybe 2.

  • Would you buy surf and turf at a yard sale?

    Surf and Turf and Yard Sale posted on a beautiful Friday morning for a hot potato. Surf N Turf warmed us up. We did 11’s and 4 Corners with us each choosing some exercise. Namarama, Numberama and Surf N Turf took us out with a prayer.

  • We came, we saw, we KB’d

    Not my most creative workout, but a thorough full body workout. To be honest, sometimes keeping it simple makes the most sense (particularly at 5:30 a.m.). Very nice to have some usuals + some unusual (Snuff, Offshore, and Chaplain).

    Warmup with various body movements and some basic KB work.

    Entire workout made up on the fly. Walk around the parking lot (farmer’s carry or rifle carry KB). Do 3 rounds of targeted lower body, upper body, or core related exercises. For example: 20x swings, 15x sumo squats, and 15 high pulls or 10 WWIII situps/15x pullovers/20x flutter kicks. You get the picture.

    Some good laughs today:

    1. A completely random ramble from me about the Lewis and Clark expedition and their provisions and overall adventure. BTW, this thought relates to good book I am reading about Lewis and Clark by the same author as Band of Brothers.
    2. A PSA about not watching F3 RVA social media posts from Cookie while on the can. A funny story came up about one of the Pax dropping one recently and God Bless America began playing suddenly…random bathroom strangers apparently approved.

    Announcements:

    1. 7/4 – July 4th – Family friendly Convergence (likely won’t attend because the Treyborhood throws a pretty good 4th of July event in the morning). Location is Stone House (time 7 a.m.)
    2. 9/21 – F3 RVA 10-year convergence. Lots of work behind the scenes to make this a big deal. I will be there. Make sure you are too.

    Big Herm took us out in prayer.

  • The Broadway Train

    The four man crew started with a quick warmup: side straddle hops, arm rotations, merkins, and WWII. The workout consisted of 20 Squats, bear crawl up hill, 20 merkins, 100m dash, 20 Carolina dry docks, crab walk down hill, 20 WWII, Berny sander 100m, indigenous run w/ shoulder taps, WWII, and squat’s repeat all 3X. Sets of dips, step ups, wide arm merkin, and elevated merkins.

  • Groaning Ridge

    8 HIM’s with an appreciation for cool temps and hard things assembled at Heartbreak for the annual DYH summer tour Q. No frisbees or cabers, just a classic ride on the pain train. Here’s what the aged vet witnessed as he stood saluting the shovel flag for the duration of the beatdown:

    The THANG: 

    WARMERAMA: 

    • Moseyrama around the track
    • MORNING CALL at the pullup bars (all PAX plank while individuals take turns to shout nickname & complete x5 Merkins until all PAX complete, and planking PAX complete incline merkins for every pullup done)
    • Mosey and circle up on the field
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • Partner up for a FIELD KILODORA
    • While one partner runs to next corner and back, other partner completes reps, when reps for a given exercise completed, partners move to the next corner
    • x100 Merkins
    • x200 Lunges (single-count)
    • x300 LBC’s
    • x400 SSH’s

    COP #2:

    • Mosey over to Heartbreak Ridge
    • Let’s play TWENTY-ONE
    • Bottom x20 —> 1 Mountain Climbers
    • Top x1 —> 20 American Hammers (2-ct)
    • The Q got down to x8 Mtn Climbers before we called TIME

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Aaaahhhh yes, good old Heartbreak Ridge where once upon a time I did my VQ. Love these fellas. That said, it was disturbing to start the day with the sound of Senior Frog repeatedly grunting his own name – perhaps the Q might have better explained the Morning Call routine before we started? That’s OK, he made up for it by “complementing” the OPUS reps, which if you think about it, are really just super slow burpees. The KILO-Dora (1000 reps) didn’t disappoint and we covered a lot of distance and time completing it, really only leaving about 13 minutes for the 21’s. After hearing the chorus of groans that issued from the PAX upon learning of our final destination, the Q decided the AO might be better called “Groaning Ridge” …but it was a solid burn to end our time, and the PAX appreciated it, even though they hated it. The Summer Tour continues! SYITG another time soon. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • DRY JULY – join us, give something up, get stronger and healthier!
    • Book Club – 7pm tonight at Dunkin (Pump & Patterson)
    • Thur, July 4th Convergence, Forrest Hill Park – FIELD DAY (bring your families!)
    • Next Tue West End Lunch & SOJ 2nd F 

  • Rise up

    :Title: rise upPAX:

    Intro: 13 studs picked themselves up and made it to a brotherhood inspired workout also welcoming a new member is one of the best parts of F3 and we got to name one today. Thanks for allowing me to lead.

    WARMERAMA:- Mosey to the Tennis court. High kneesKaraokeButt kickers. –

    Welcome & F3 Disclaimer-

    SSH

    Merkins-

    ukranian soldiers-

    Don qs

    ISW

    V ups on my up

    Alternate leg v up

    WWII

    COP #1: Triple checkCalf raisesCindy curlsRunner to the end and back –

    COP #2: 11sWalking Lt Dan’sBurpees–Mosey

    COP #3: Dora runner across field and back100 merkins200 LBC300 Squats-

    BTTF:-COT:Counterama #NameramaAnnouncerama:Convergence July 4 7am at Forest Hill. Ruck henge Wednesdays. YHC took the PAX out in Prayer

    Naked Moleskin:.sometime the hardest thing seems to be just getting up. I’ve thought about how f3 makes me just a little less lazy. How the barrier to just pick up something your dropped when your you’re fit or work on a relationship is slightly smaller. You have the energy to do the small things and that adds up to being able to do the big things. My friend Maria was at church this Sunday after having her abdomen sliced open and her insides moved around in a seek and destroy mission for the cancer that is llaguing her body. She was able to do this because she was firA friend Andy Rice ambled into church this Sunday half leaning but by himself one step in front of the other. He did that because it was his habit. At F3 our mission through fitness faith and fellowship is the invigorate male community leadership. We exercise our 3Fs because it reduces the barriers when things get hard ..Surround yourself with people who have the same goals as you. rise together. ============

  • Running with a PYT

    When YHC started F3 it was a hard and fast rule you could post one downrange non-F3 sanctioned workout backblast on vacation, and this is said backblast. YHC found a PYT and the two went for a jaunt in the cool, rainy weather at Sandbridge. The PYT looked a lot like YHC’s M but seemed to be too chill for a lady who was on “vacation” in a 2-Bedroom Condo with husband, kids, and her parents. Anyways, we took off from The Sanctuary at False cape and ran south through Little Island City Park and down into the Back Bay National Wildlife Refuge but didn’t make it as far as False Cape State Park. Conversations were had about various topics. We also ran briefly with a guy from Midlo who lives in Tarrington and YHC mentioned F3 and took the opportunity to try EH him.

  • Double, Triple, Check your Imperial Walker! (had to be there)

    14 started their Independence week at the Alamo just to hear the confusion that goes on in my head as I took on an Alamo Q for the first time! I am not a runner but apparently like to Mosey…

    Warmarama: Side Straddle Hops, Imperial Walkers, Imperial Walkers (that looked like Ukranian Soldiers), Imperial Walkers (that looked like a Dead Man Hang), Finish with 10 Peter Parkers OYO.

    COP #1: Partner Up (Not a Triple Check): As Many as you can get until your partner gets back from the uphill climb; LBCs, Flutter Kicks, Toe Taps.

    COP #2: New Partner Up (Still not a Triple Check): From the Tunnel up the side slope; Carolina Dry Docks, Hello Dollies, Freddie Mercurys, Peter Parkers

    COP #3: Ladder in the Lot: 1 Bobby Hurley, 2 Merkins, 3 Peter Parkers, 4 Carolina Dry Docks, 5 Monkey Humpers, 6 Copperhead Squats, 7 Ukranian Soliders, 8 Side Straddle Hops

    COP #4: Take Back the Tennis Courts, 4 Corners Prostitute Style. 5 Merkins, 10 LBCs, 15 Side Straddle Hops, 20 Flutter Kicks

    COP #5: (Don’t go by Wilsons Watch) Yes, a Triple Check: American Hammers, LBCs, Time…

    NMS (Naked Mole Skin) @purple-rain: The Alamo is where I hit my first AO last June and it was my time to jump in and lead with this great group of guys. I had an FNG attend that questioned why “Faith” was at the end of F3. Well the Faith here is a belief in something outside of oneself and although I don’t know the reason why it is last in order, I know that the Fitness at the Alamo has brought me to Fellowship at the Alamo and I am encouraged by my brothers in the Faith to pray for each other and lean on each other no matter what we are going through and I appreciate what prayer and trust in each other can do in this community.

    Convergence at Stone House @ Forest Hill Park 7/4 at 7:00am!