Category: Richmond, VA

  • Seems like 1796

    Three runners and two ruckers took off this perfect morning for fellowship and some general exercise. The runners went somewhere around 4 miles (YHC never has a GPS watch) and the ruckers went a distance less than that. This is what occurred.

    The runner’s route

    Traditional Rutland to Cool Spring Forest to Knollwood to Cool Spring west route. Because of our casual pace today, the runners cut the route short and moseyed back to the VSF. The ruckers were arriving at exactly the same time.

    COT – Numberarama, Name-O-Rama, Announcements, Beat It took us out.

    NMS

    Today’s backblast title come from the fact that today’s 4:54 PM summer solstice is the earliest it has occurred since 1796. Looking ahead, it will continue to occur earlier on the day on June 20 every leap year until the year 2100 when there will be no leap year. It’s takes 365.24 days for the Earth to orbit the sun which apparently explains why leap years as well as 2100 being a no leap year.

    Beat It continues to impress. Well done again!

    Announcements

    • This Saturday – DaVille is hosting a 2.0 friendly bootcamp at 7 am with refreshments to follow.
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.
    • Monday, June 24 – Wilcat’s Birthday Q at The Alamo
    • July 4 – Convergence at Forest Hill Park

    Gotta Run!

    Phonics

  • BREAKING BREAD – NEEDS YOU

    BREAKING BREAD – NEEDS YOU

    Saturday – June 29th… Who can help provide a few meals to the Daily Planet for Breaking Bread?

    What is Breaking Bread:
    F3 Richmond has been supporting the Daily Planet for over 6 years (Think of this somewhere between our 2nd F and 3rd F). The Daily Planet is a local non-profit providing medical respite for individuals who are homeless, offering a safe place to recover from medical needs. They rely on community support to provide meals during this recovery. This is where F3 Richmond steps in — we proudly take the last weekend (Sat/Sun) of each month to provide meals to those in their medical respite.

    How you can help:
    1. Sign up: Choose a night on the Q sheet.
    2. Get Details: A few days before your date, the siteQ will provide all the details, including the number of meals needed for that night. (Usually around 8, but it can be up to 15).

    Meal Prep:
    Meals can be as simple or elaborate as you like. Some PAX have picked up chicken and sides from Publix, while others have involved their M and 2.0’s to prepare home-cooked meals like baked spaghetti with garlic bread and dessert. The most important thing is providing a hot meal to someone who might not otherwise have one (read that again). You can choose to stay and “break bread” with the Respite guests or simply drop the meal off with one of the staff at Breaking Bread.

    Let’s get June 29th covered. And while you’re at it, let’s complete 2024 with the following open spots: Sept 28, Sept 29. Oct 27. Nov 23, Nov 24. Dec 28, Dec 29.

    In 2024:
    We have 161 PAX who have posted 5+ days in 2024
    Breaking Bread: 24 Spots open each year. (161 PAX for 24 BB??)

    Let’s Gooo!
    Oyster

  • Land Lubbers

    2 red oaks preferring terra firma descended upon the friendly confines of Byrd Park for a mid-week beatdown. Here is the skinny:

    THANG:

    Mosey to circle for warmarama:
    arm circles, helicopters, Don Quixote, Merkins, Flutter Kicks, LBC

    Mosey to Carillon Field for 4 corners:

    Merkins, Squats, Shoulder Taps, LBCs (x10, x15, x20, x25), then Reverso

    Mosey to Amphitheater for modified ladder ascension: alternate incline Merkins with step per leg on corresponding number of steps (1-18)

    Mosey to Vita Trail for one loop and some monkey bars.

    BTTVSF

    MOLESKIN:

    WDog was a lighter than usual with a few regulars opting for the cool, refreshing allure of the annual Deliverance Beatdown at 1W, but 2 makes it a party. Limey and YHC covered topics of kids, profession, career choices, schools and much more. YHC thoroughly enjoyed the banter.

    No announcements except to go out and kick ass today.

    -BT

  • Summer Solstice…more like Sumer DISCice

    17 grown-boys took advantage of the extra sunlight this morning and got after it with some Ultimate Frisbee. With DTH’s cones marking the perimeter of the field and YHC’s pinnies (thought it was penny until today) being utilized to help differentiate teams, here’s what went down…

    Warmarama – Moseyed down to the field and circled up. Gave the F3 mission and got into it…SSH, Cherry Pickers, Dead Man Hang, arm/shoulder stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Split up into two teams. Team-pinnies had (9) players and the pinnie-less team had (8) players. The extra man on team-pinnie was initially seen as an advantage and that makes sense as we can all agree that 9>8. But in the end, it didn’t prove to make too much of a difference. Team-pinnie did end up taking the W but it was in LARGE part due to the red-zone yips on the other side. Make no mistake, YHC will take a W all day long and twice on Sundays. However, this felt like one of those games where the the winning team didn’t really win but instead the other team lost.

    Team Pinnie: Cookie, Wildcat, Shiver, Orange Crush, Don Draper, Snip, Purple Rain, Futon, Rudy

    Team Pinnie-less: Sable, McRib, Fandango, Lab Rat, DTH, Heist, Pearl, Warby

    Announcements

    • Friday, June 21 – Poker Night at DTH’s house at 8:00
    • Monday, June 24 – Wilcat’s Birthday Q at The Alamo
    • Saturday, June 22nd – New AO called The Iron Bridge at Goyne Park at 7:00am. Contact State Farm or Posh for info.

    Prayer Requests/WINS

    • PRAYER – Wildcat has his quarterly scan next week. Prayers for strength/comfort for he and his family.
    • WIN – Yeehaw’s daughter Liv continues to kick cancer in the teeth! Recent scans have gone very well. Let’s gooooo!! SUCH GOOD NEWS!
    • WIN – Don Draper gave an a big shoutout to the PAX for rallying around him during some tough times over this past year. Proverbs 27:17 comes to mind. “As iron sharpens iron, so one man sharpens another.”
    • WIN – Shiver (FNG) successfully recruited by DTH and OC.
    • WIN – Wildcat won’t brag on himself so I’ll do it for him. Based on his effort in the mornings and his constant positive attitude, you’d never know that the man is battling Stage-4 lung cancer. I know I speak for the PAX when I say that we are all very thankful to have you out there pushing us to better. You set the bar high both on the field and off the field. Stay strong, Brother!

  • The Jump Rope will eat YOU!

    YHC boarded his flight for Henrico this morning and slammed the bells around with some of RVa’s best! The temps were rising, tunes were blasting, and KB’s were swinging. Pigskin’s duckfoot might have seen the following…

    Warmarama

    • Intro/Disclaimer back near
    • SSH
    • UK’s
    • Oblique Raises
    • Good mornings (Slow)
    • Plank
      • F3 Mission, Credo, 5 Principles
        • 5 Rows/Side if miss
      • Name that Pax
        • 5 rows/side if wrong

    THE THANG

    • COP 1 – KB/Core SuperSets (Core IC)
      • 25 OH Press x Flying Squirrels
      • 25 Upright Rows x Nolan Ryans (Each Side)
      • 20 Single Snatch (10/arm) x Prom Dates
    • COP 2 – Kettlebell Relays
      • 2 Teams – 2 KB Stations, 1 jump rope, 1 Runner (timer)
        • Heaviest kettles at the end
        • Runner sprints down 1 side and bernie back
      • Rounds 1 and 2
        • Skull Crushers
        • Jump Rope
        • Sumo Squats
        • Run
      • Rounds 3 and 4
        • Curls
        • Jump rope
        • Oblique Raises
        • Run
    • COP 3 – Kettle Inch Worms
      • 25 Swings, Inch worm merkins down and back
      • 25 mini squats, Inch worm merkins down and back
    • Finisher – Mary
      • WW3 Situps
      • American Hammers
    • Names, Numbers
    • Announcements: Forest Hill convergence for July 4
    • YHC Closed out in prayer

    I’ve hit circus a few times in my year at F3RVa and always love it. The kettlebell builds some unique strength, and it was a blast working in some coordination and speedwork with the jump ropes. Props to Gaudi for pushing me hard on the runs. Thanks for letting me travel up for the beatdown. SYITG!

    -State Farm

  • Forgot I was the Q

    4 Runners out for a slow easy run

    Lets do the fish bowl, then put in a lap around Mines lake, and add a lap around Midlo middle school track oh and for good measure one more time up Mount Midlo.

    Numbers / Names

    NMS: YHC didn’t write the BB because as the title says he forgot he was the Q, senility is setting in.

  • Choose your Hard!

    6 Beasts!!! Choose Hard and not go to the 3rd Ultimate Frisbee of the week. Let’s Gooo!!

    Warmarama: Mosey down a ways, circle back for Bones who could only find 1 glove. SSH, Imperial Walkers, Helicopters, Arm Circles, Cherry Pickers, LBC, Hello Dolly’s, Merkins.

    The Thang: You know it!! Eye of the Storm with a twist!
    Mosey to the middle parking lot.

    Round1:
    Run a Lap
    Corner 1: Burpees x5, Merkins x20.
    Run a Lap
    Corner 2: Burpees x5, Squats x20.
    Run a Lap
    Corner 3: Burpees x5, WWII x20.
    Run a Lap
    Corner 4: Burpees x5, SSH x40.

    Round2: Reverse It
    Run a Lap
    Corner 1: Burpees x5, SSH x40
    Run a Lap
    Corner 2: Burpees x5, Heals to Heaven x10, Box Cutters x10.
    Run a Lap
    Corner 3: Burpees x5, Squats x20.
    Run a Lap
    Corner 4: Burpees x5, Merkins x40.

    Round3: Stuck on Corner 1
    Run a Lap
    Corner 1: Burpees x5, Merkins x20.
    Run a Lap
    Corner 1: Burpees x5, Squats x20.
    Run a Lap
    Corner 1: Burpees x5, WWII x20.
    Run a Lap
    Corner 1: Burpees x5, SSH x40.

    Mosey BTTF
    Ring of Fire
    Announcements: Breaking Bread – Next Saturday NEEDS Help!!
    YHC Took us out!!

    NMS:
    2+ Miles
    75 Burpees
    300 Exercises
    0 Frisbees
    70 and Sunny as always!!

    Well done Boys! Way to put in that work. That was a tough one.
    Thanks for letting me lead.

    Oyster

  • I’m no Meatball

    Seven sweat-loving studs showed up to celebrate Meatball’s 1 year F3-versary, but the poor man being waylaid in a board meeting asked YHC to take the reins. Scorching and 90, we decided a little Ultimate Frisbee in the shade sounded good. So the PAX made a warmerama circuit around the AO grounds and played 35 minutes of 3v4 on a small field with lots of TD’s and a few newbies learning the game very quickly. Meatball joined us for COT and led us out in prayer, with a special word for Slider heading to Florida. Meatball will get on the Q sheet again soon for a celebratory Q. Yours AYE! ~DTH

  • Almost 70 and sunny

    This morning, five dedicated PAX gathered for a workout, delighted to welcome back Roger-Roger. We kicked off with a run to the Church Run parking lot, where we had a brief warm-up before diving into our first set of elevens: Hand-release Merkins and Squats. We completed the first round and moved on to the second set, which featured Carolina Dry Docks and WWII Sit-ups. Due to time constraints, we shortened the distance by half but maintained the intensity.

    After completing both rounds of elevens, we ran back to the flag, concluding our 4-mile journey. At the COT, we conducted the Count-O-Rama and Name-O-Rama, followed by announcements and a closing prayer. While a bit warm, it was a great morning.

  • Walking Bells

    Beautiful morning for a Manndate. Warmed up in front of the school. Moseyed around the school building and field, stopping every few feet for a different KB exercise. Stopped at the track for a triple check. Completed the lap around the grounds. When we got back to the front we did a circle of fire followed up by boat canoe. Numberama, Namarama, Corned beef took up out with a prayer. Reminder – Saturday we have a kid friendly bootcamp with coffee, kid drinks and donuts afterwards. SYITG.