Category: Richmond, VA

  • Participation trophies for everyone!

    20 F3RVA HIM’s converged at the lush fields of NoToll to play Ultimate Frisbee this morning. Making four 5-man teams playing a couple games simultaneously was briefly considered, then scrapped for a bigger field with bigger teams.

    Thugs sat it out still nursing an injury but getting some fine reps and stretches in while the rest of us battled it out on Field 1. Bromance was our only injury today, after maintaining a lethal presence on the field, he felt something snap in his calf so took the rest of the time to stretch with Thugs. OC then ditched his fluorescent penny and defected to Labrat’s team, where they went on a 4 TD streak to pull back into the lead. (We all know OC is the secret sauce.)

    Notable disc vets were OC, DK, Snuff and Labrat who maintained a very steady presence in the field with (nearly) perfect throws, while we saw Rudy, Warby, Handshake, and Machismo dominate the end zones – both on offense and defense. Also when Labrat teamed up with Dealer and/or Snip short fast play TD’s happened quickly!

    Honorable mentions to L Woods, Fandango, McRib, and Dry Rub – these guys staying moving and snatching the entire game!

    Kudos to our other Respect Players – Scram getting in there to make plays and not getting re-injured, Rodeo Clown showing surprising agility and sticky fingers, and Mr Roper making smart short plays in the mid-field. 

    Both teams played very well, but Team Labrat won 9-8 in the final minutes. Looking forward to a re-match this Thursday at Timberwolf! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tomorrow – WED 5am Huguenot Flatwater Paddle/Bootcamp
    • This THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • The benefits of Plank-O-Rama

    Seven dudes, including one summer tourist, gathered on the grounds of Atlee High School for an anticipated beatdown. Since no Q had previously been declared, Corned Beef choose a hot potato and off we went.

    Corned Beef’s Q

    COP (All IC) – As far as YHC remembers

    10 SSH, 10 Helicopters, 10 Don Quixotes, 15 arm circles, reverso, 10 imperial walkers, 10 4 count American Hammers, 20 LBCs, 10 reverse scorpion kicks, 10 scorpion kicks

    Mosey to the Tennis Courts

    Triple Check – Donkey Kicks, People’s Chair, Timer – Lunge to middle line then backwards lunge then lunge to side of court and backwards lunge back.

    Boo Boo’s Q

    Mosey to basketball court

    Six stations with timer running around court. (Pull-ups, Jerkins, WW2s, Burpees, Squats, Merkins)

    Phonics’s Q

    Mosey to front of Atlee

    Plank-O-Rama – All IC

    10 Alternating between Carolina Dry Docks and Merkins, Hold Plank, rotate to side plank and hold. Then lift and lower hips, hold plank, rotate to back plank, raise butt up and down, hold plank, rotate to other side plank, raise and lower hips, hold plank, rotate to front plank for rotating elbow planks, then mountain climbers.

    Mary – Freddie Mercuries, One legged APD, other leg, Roselia’s.

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

    NMS

    Great to see Blue Moon again travelling to DaVille. Didn’t realize Blue Moon is a swimmer as well. Might run into you at a Master’s swim class in DaVille sometime soon.

    First time YHC had made it to the DaVille bootcamp in quite a while. Felt great to be back. Luckily, Boo Boo gave YHC just enough time to lead everybody’s favorite: Plank-O-Rama. This is generally something people don’t forget and always hopes YHC brings it back. This works all parts of the core and hips. What’s not to love?

    Hope to see more travelers soon.

    Gotta Run!

    Phonics

  • Post Fathers Day Bourbon Sweat

    Hoping you all had a great Fathers Day. Some of us pushed a bit too hard, so 8 HIMs rolled out of bed to sweat it out this AM.
    Quick mosey followed by DMH, Don Quixote, SSH, a few mom/ wife stretches.

    COP 1: mosey to the tunnel for 11s with LT. Dans and Carolina Dry Docks. We lost one PAX member due to an unexpected morning glory. Rest of the pax performed inverted Alabama Prom Dates, to which we frightened off a morning jogger entering the tunnel.
    Jog back to the street for No Surrenders 15 each leg. Mosey back to the Alamo.

    COP 2: Bear Crawl Buddies. Morning glory PAX member returned. Pair up. As one PAX bear crawls, partner performed 15 merkins. Run to catch up to the crawling bear. Switched positions and repeato until end of the parking lot. Continued this across the front parking lot with 20 high knees. Came to the last leg of parking lot and switched to 10 WW2s.
    Just for fun, the PAX performed another set of No Surrenders 10 each leg.

    COP 3: Merkin Plank jacks. Ratio 1:4 up to 5:20. Had time for a Merkin ring of fire.
    Heist took us out with 7 minutes of Broga. No injuries to report.
    Counts, names, PR, COT

    Monday June 24th!!!!!! The Alamo!! Come support a Wildcat B Day Q!!!!!

    Always an honor to lead you gents.

  • What’s the Rollercoaster again

    4 swift of feet headed out for Week 2 of the River Run return. With the goal of reminding the PAX of the regular River Run routes after last week’s OG, this week was the Rollercoaster. For those that need a refresher – 4 mile is out to Robious, left on Riverdowns South Drive, Left on Queens Grant Drive, right at the top of the hill on Royal Crest Drive, turnaround at the Riverdowns South Drive and reverso. 5 milers add the loop around the school at the beginning of the end. More than 5, continue past Riverdowns S Drive to the former casa de Gumbo or further.

    A pleasure to return to this as an official AO and chase Doozy up and down the hills. Looking forward to some alternative slower recovery day options in the not to distant future.

    Next Monday – 6/24 Alamo for Wildcat Bday Q

    July 4th convergence at Batteau, 7am

    Lots of other things on the agenda for Summer – keep an eye on Slack for more info

  • 1k!

    14 of RVA’s finest started off the week strong at Hoedown today. The Q disappeared at 5:20 when nature called, but thankfully he reappeared to kick off the fun at 0530. Here’s what happened:

    Slow Mosey around the traffic circle

    COP: Helicopters // DQs // Cherry Pickers // Imperial Walkers // Copperhead Squats // APDs // LBCs // Plank Jacks // Pickle Pounders // SSH 21s, finish with 5 burpees. Mosey to the teacher lot.

    1st and 10s: Run to the first parking space line, perform 10 Merkins, 1 Burpee, sprint to the end of the lot. Jog back to the second line, perform 9 Merkins, 2 Burpees, sprint to the end of the lot, jog back to the third, and so on, until the 10th line (1 merkin, 10 burpees). Mosey up to the upper field.

    Triple Check: P1: Wall sits // P2: Dips on bench // P3: Run to pull up bars, 3 pull-ups, run back. Mosey to Blacktop.

    Dodgeball!! : teams of 7. If you get knocked out, perform an exercise as called by the Q. In second and third games, entry was permitted after 20 burpees. There were complaints that the teams were imbalanced- probably true since the rude team won all three games. MVP goes to Splinter, who clearly played a lot of Dodgeball as a kid.

    Mosey back to the flag. Numberama, Namerama, YHC took us out.

    NMS: It’s been over 7 years since I first showed up at WDog. It would not have taken me nearly so long to get to 1k posts if I had been more consistent my first few years. When I started, I was embarrassed about how out of shape I was so didn’t show up very much – I didn’t really get the point. But over the years in this group, I’ve realized that the purpose of F3 is not to “be the best,” which can make you either prideful or insecure, but to “be a team, be a friend, be a servant.” I’m very grateful for that and for all you guys.

  • Middle school Champ!

    4 champs arrived at Batteau ready to handle some business.

    Warmarama: A few dinks, a few long shots. We ready!

    The Thang:
    Meatball/Oyster (W), Hitchhiker/McRib (L)
    Hitchhiker/McRib (L), Meatball/Oyster (W)

    McRib/Oyster (W), Meatball, Hitchhiker (L)
    Meatball/Hitchhiker (W), McRib/Oyster (L)
    ** Hitchhiker refused to play the 3rd game to break the tie** May have had a good reason something about kids and early camp schedule. Or maybe he just wanted to enjoy the W. Next time buddy.

    NMS: Congrats to Bodo’s and his 1000 Post today. Sorry to have missed it, but Mondays are for Pickleball. Seriously though Congrats, 1000 posts and not 1 is from a Broga.

    Mondays are for Pickleball. Coming soon Tournament dates and Sign ups. Let’s Gooooo!!!

    Oyster

  • SOJ don’t do Brunch

    Four Westhoe runners did 3+ miles before a Nancy Lopez beat down at Gridiron. Thanks to Gypsy for leading Brunch Club PR.

  • Wear your best linen shirt!

    9 of the best pull, huck, stack, swing, dump ultimate frisbees players in the land.

    Warmarama: Mosey to the far circle, SSH, DQ, Imperial Walkers, Helicopters, Arm Circles, Cherry Pickers,LBC, Pencil Roll, Hand Release Merkins, Rosalitas, Hello Dollys

    The Thang: Ultimate Frisbee 5×5

    Winner: Team light shirt or no shirt: DTH, Bodos, Garbage Plate, Fergie, Hitchhiker.
    Best Plays: Team F3 Shirts: Handshake, Bootleg, Senior Frogs, Flatline, Oyster
    Unnecessary Roughness: Handshake / Bodos
    Peaked Last Year: Senior Frogs / Oyster
    The Gazelle: Garbage Plate
    Jorts: DTH
    Rookie: Hitchhiker
    EndZone: Flatline
    Elder: Bootleg
    Best Dressed for Libbie Market: Fergie

    BTTF:
    Pick up Trash
    Namerama: Numberama:
    Announcements

    NMS: Always good to bring UF back to dogpile. We were all out of gas running the shorter field today. Well done boys. I think we have a few more games lined up at No Toll, The Forge, GridIron and Timberwolf. Check the Q sheet for UF.

    Happy Father’s Day
    Oyster

  • Humidity, Sweat, getting ready

    Chaplain and House Party hit the trails on a little run, I did a little rucking prior to our broga session. Yes for those who have seen or hit my sessions, I do rock n broga(play rock music while getting loosened up). We started off a little cat and cow, a little beast pose(knees slightly of the ground pressing your hands to raise up). Turn started a little flow including a tweak to runners lunge(back foot flat on the mat). I think I got both Chaplain and House Party good with the extreme side planks (leg comes thru and it’s in the air) then we dropped to our six for some more stretching.

    The end is I like to hitp pigeon really get the hips worked as we get closer to the main workout. Close to 15 minutes we finished then recovered as we got ready for Florence’s workout. In yoga, a couple of things always can go further than what you think plus just that little gain or something loosening up or able to reach farther can be a plus(it’s a journey not a sprint). See you next time

  • Does Bear mean the same as Beaver

    4 summer tourists and 7 locals met up ina parking lot in Mechanicsville to see what the SOJ Q had in store. According to Phonics’ 2.0, here is what went down.

    Start in front of the Middle School for warm up, DQ, Helicopter, SSH, variety of Mary and merkins.Mosey to the middle school track for Dirty Macdeuce – 12 reps of arms, abs, legs then a lap, repeato x4. Round 1- HRM, WWII, copperhead squat, 2- T-Merkins, dying cockroach, monkey humors, 3- stagger merkins, gas pumps, lunges, 4- merkins, leg lift, jump squat.

    Find the shaded parking lot for a Dora. Runner runs down the short hill and bear crawl back. P2 does 50 Makhtar N’diayes, 200 LBC, 300 curb toe taps. Wall sit fun for the camera. 2 rounds of a Ring of Fire. Merkins and Mary and close with some stretching and chatter.

    Thanks to Heist, Blue Moon, and Upchuck for joining me on the tour and the DaVille guys for showing up in force. The workout was great but the coffeeteria may have topped it. Good to chat with Blue Moon and learn a little about Phonics’ shoes. Excellent finish to my SOJ takeover week at DaPile.

    2.0 workout at DaPile next Saturday

    6/24 at the Alamo, be there for Wildcat

    More info on the 10year convergence coming, save the date 9/21/2024