Category: Richmond, VA

  • The Dirty Thirty

    9 Men of F3 ready for a little Flex Friday at the Hill.

    Warmarama: 1 mile run.
    Helicopters, DQ, Imperial Walkers, Ukrainian Soldiers, Cherry Pickers, LBC, Caroline Dry Docks….. Audible: Shots Fired!!! Let’s Mosey

    The Thang:
    5 Mail Boxes: 1 Burpee, 2 Burpees, 3 Burpees, 4 Burpees, 5 Burpees
    Mosey to the next Block:
    Next 3 Mailboxes: 10 HandRelease, 20 Squats, 30 SSH
    Next 3 Mailboxes: 10 Diamonds, 20 Squats, 30 SSH
    Next 2 Mailboxes: 10 WideGrip, 20 Squats, Bernie to next block
    Next 3 Mailboxes: 10 Merkins, 20 Squats, 10 Heals to Heaven, 10 Flutter, 10 WWII
    Next 3 Mailboxes: 10 HandRelease, 20 Jump Squats, 10 Heals to Heaven, 10 Flutter, 10 WWII
    Next 3 Mailboxes: 10 Diamonds, 20 Jump Squats, 10 Heals to Heaven, 10 Flutter, 10 WWII
    Next 3 Mailboxes: 10 Diamonds, 20 Jump Squats, 30 SSH
    Mosey to the Next Block:
    Triple Check: Run, Diamonds, LBC
    Mosey BTTF:
    Ring of Fire.

    Numberama:Namerama
    Announcements: The Tour!, See Slack for more.
    YHC Took us out.

    NMS: It’s been awhile since we have moseyed over to the back of NewMarket. Mumblechatter was light but all Mailboxes seem to be in order. Happy Fathers Day fellas, see you in the gloom. Let’s Gooo!!!

    Oyster

  • Your mother, lady in robe, 45 MOM respect crew.

    Today’s SOJ takeover at Mary Mumford brought forth a unique vibe with the Silver Sneakers edition. The spirit of camaraderie was alive as TYA, Saab, Oyster, 1-800, Hitchhiker, and Heist gathered for a session that combined fitness with some good laughs.

    The workout kicked off with a Warm-A-Rama around a painted America, a.k.a. ‘Murica. I first ripped through the official F3 mission statement: to plant, grow and serve small workout groups for men for the invigoration of male community leadership (I think the guys were impressed). Started with side straddle hops (of course), nice and slow Don Quixotes, dead man hang, LBCs, APDs (another TYA favorite), a few merkins, *Roscoe’s Mom stretch*, Wilson and Fudd’s wife.

    *The infamous Rosco’s mom stretch story was shared. It’s been nearly two years sir: https://backblasts.f3rva.org/2022/10/10/well-its-monday-on-the-hill-and-its-a-holiday/. Fair to say “your mom” jokes are classic and always in good spirit: https://youtu.be/l0VtX1VGyXs?si=lhFiNIbMLch6PL-x….it’s ok to come back.

    The first Circle of Pain (COP) was an easy round of 11s in the blacktop area. Squats and World War II sit-ups (build up the squats, work down the WW2s) were the exercises.

    COP2 took the challenge up a notch with a mosey to the front of Mary Mumford Elementary for triple checks. Saab, TYA, and Heist faced off against Hitchhiker, 1-800, and Oyster in a dynamic team competition of bench step-ups, bench merkins, and a runner going to the crosswalk and back.

    COP3, the final set, brought a unique twist with a Four Corners exercise, inspired by Yeehaw’s Q at First Watch. The Prostitute Style Four Corners had everyone doing five burpees to corner number two, 20 squats to corner number three for 30 LBCs, and 40 SSH at corner number four. Good mumble chatter on the origins on the “prostitute” style four corners….lead to a story of a young woman coming out in a robe at Mary a few years back and telling the Pax to cut the noise down.

    BTTF. Wrapped up with some Broga.

    Announcements:

    1. 6.24 – Wildcat’s birthday Q/pre-quarterly cancer scan workout. Come support this man (he is battling stage 4 lung cancer). See his story here: https://youtu.be/66VTFDJvCHs?si=F7MfBr5FrSTFEimt.

      I humbly request you mark your calendar’s for 6/24 and show up big time at the Alamo. This is the season of the summer tour after all.
    2. 7.4 – Convergence @ Batteau
    3. 9.21 – F3 RVA 10-year

    Prayers: Pray for all the PAX and PAX family fighting cancer. Pray that remember our responsibilities as FATHERs, that we may lead or children to be good men and women.

  • We don’t have time for 10k reps

    13 mighty Timberwolves started the day right at 5:30 am in the Deep South. Quick check for more balls, none to be found…. Time hit, basketballs in hand we were off!

    Mosey to the courts. Lined up left of the dial. Circle up for some warmerama. Then two rounds of knock out. Half time work out was the Wilt Chamberlain. 100 LBCs, run length of court and back, 100 squats, run, 100 flutters (2 count…. thank you Big Herm), run, 100 single count lunges, one last run. Then some more ball, moving to the three point line, then a free throw competition. Back to the flag, filled the last 30 seconds with 2 burpees.

    numbers, names, announcements , YHC took us out.

    announcements:

    • Looking for a DJ to donate their services for a F3 daddy daughter dance happening Saturday November 2nd 7-9. Contact Rudy or Meatball if you can assist.
    • convergence July 4th at Forest Hill Park

    NMM

    great time shooting some hoops this morning fellas! Make it a great day.

  • Kettle Beast, the Hard Way

    12 HIM’s including 11 of the usual Circus clowns and one jorts-sportin fool reluctantly accepted their SOJ takeover fate. Sorry fellas, it was supposed to be a nice normal Nancy Lopez KB workout and you got a ride on the DTH pain train instead. Here’s the show these circus animals put on for the locals:

    The THANG: 

    WARMERAMA: 

    • Eclectic beatdown mix turned UP
    • Shoulder the bells and mosey 150 yards to the practice field 
    • Circle up, Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    KETTLE BEAST:

    • 6 reps at 6 stops down the field & back, for 6 total rounds
    • Done the HARD WAY, we added an exercise for each successive round = 736 total reps
    • Round 1 – Lawn Mowers
    • Round 2 – add Curls
    • Round 3 – add Sit&Press
    • Round 4 – add Sumo Squats
    • Round 5 – add Around the World
    • Round 6 – add Burpee Bell Jumpovers

    NOTE:

    • After Round 3, the PAX were directed to form a tight plank circle – name the PAX to your left, a total of x10 merkins awarded for two failures
    • Take it down to hold a low plank, review the F3 Mission, push up, back down, review the Credo, push up, back down, going left around the circle each PAX names a Core Principle – at least 25 merkins awarded…
    • After starting Round 6, the PAX were directed to complete the final reps en route BTTF

    COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Below)
    • BYPRODUCT took the PAX out in Prayer

    NMS:  This is a GREAT location and band of brothers, always enjoy coming up. The jabbing banter is rich and the fields are moist (if you dare to venture out of the parking lot). It’s been a lot of posts for YHC this week, and this was the third of four Q’s in a row, so it was great to mix it up with the KB crew. Shoulders are definitely feeling it already, making me wonder if I need a regular KB AO in my life… Appreciated the warm welcome today fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • SOJ Takeover ongoing
    • Summer Tour ongoing
    • Mr Rogers book club ongoing
    • July 4th Convergence, 7am, Forrest Hill Park

    Prayer Requests:

    • Gaudi and his M expecting their second

  • Gloom Scores

    4 film buffs gathered around the sounds of cinema for an action-packed workout. Siskel and Ebert: two thumbs up.

    The opening track to Terminator 2: Mosey into the nuclear sunset for an OYO warmarama.

    Last of the Mohicans on the wall for the patented Pigskin special.

    A quattro checko with timer on tooth fairies, dips, squats and Freddie Mercuries to the sounds of the Hans Zimmer, the real Dark Knight.

    Chased by Orcs up Mt Chaplain with 100% effort to the Two Towers theme. It was epic.

    100 mirkins Mad Max-style.

    Finished with 3 minutes of breath work to Revenge of the Sith.

    And the Oscar goes to… any man who kindles a fire in the gloom.

  • Could be 4, could be 5

    Apparently 9 is the magic number for the Atlee area PAX when Doozy shows up to Q a run. Luckily Phonics was there once again to show me around.

    Left on Combs, left on Atlee, to the stop light u-turn, to the road that goes around Atlee, back to Combs. into Cool Spring neighborhood for a loop, left on Combs

    BTTF Numbers / Names Phonics took us out

    NMS: YHC had an idea for a route but had no idea how far it would take us or if the roads where good for running on. Phonics was there once again to show YHC the way.

  • hellareps

    Nine HIM’s embraced The Pain Train Crossing into the netherworld of an unplanned 45minutes with Dr Exicon. With impeccable form, here’s what these masochists conquered:

    The THANG: 

    WARMERAMA: 

    • Moseyrama the lot and circle up in a shady grass area
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom – top notch form highly encouraged

    COP #1: 

    • Mosey to grassy front area
    • Circle up for No Cheat Mericans IC
    • Step to the end of the area for No Cheat Lunges to the other end (both knees hit ground like wrestling practice step-throughs, or more static version like hydraulic lunges)

    COP #2:

    • Mosey across the lot to the shipping container for No Cheat Squats IC – these are done in people’s chair, keep back pressed on wall, sliding down wall to touch calves then back up

    COP #3:

    • Mosey around the back of church to another grassy area for No Cheat Merkins IC
    • Get in low plank for review of the Mission, Credo, and Core Principles, and also some merkins thrown in for a couple PAX forgetting the nickname of the man to their left

    COP #4:

    • Mosey a little further and stop for No Cheat LBC’s IC – keep legs bent at 90 degrees and hands reach to touch heels pulling back almost entirely off the ground 

    COP #5:

    • Mosey around to a grassy strip on the South side and complete x5 sets of x20 Flutters, all 2-ct, alternating hands-under low flutters, and hallelujah hands high flutters

    COP #6:

    • Mosey to the covered awning for x100 high-quality Monkey Humpers OYO

    COP #7:

    • Mosey to a grassy slope for x3 rounds of CrawlBear up Crabwalk back down
    • After Round 1, rapid curb toe taps for the six
    • After Round 2, ABC’s until someone completes (winner winner Chaplain dinner)
    • After round 3, Decline Plank for the six

    COP #8:

    • Mosey to the church for some brick wallorama:
    • IN People’s Chair do Hairy Rockets IC
    • BTTW for hip slappers IC
    • Dirty Hookups IC, both sides
    • Hoedowns IC
    • Donkey Kickoffs up to 15

    Mosey BTTF for COT with a uphill Bernie finisher 

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • HOUSE PARTY took the PAX out in Prayer

    NMS:  Great group of brothers for another tour-de-crossing, and this one intentionally without any fore-planning except to avoid any routines, get a hella reps, and optimize best form possible.  The idea of best form led to coming up with some novel no-cheat options – enjoyed by all, I’m sure. Yours AYE, DTH

    Announcements (SEE SLACK!)

    • 6/21 Poker Night at DTH’s
    • 6/22 New AO “The Iron Bridge” at Goyne
    • 7/4 Convergence 0700 at Forrest Hill Park

    Prayer Requests:

    • HP’s niece surgery recovery

  • Who’s coming in hot today

    2 Davillians met YHC in the parking lot to begin a Manndate beatdown. The locals let me know that there is a tendency for some regulars to come in hot and just as we began the warmup Bulkhead rolled in. Apparently Corned Beef gave a tentative HC but didn’t join the fun.

    After a brief warm up where a lack of big arm circles threw off the rhythm of the PAX we got back on track in the bus loop. Lightpole Beast – 6 exercises at each lightpole – drop the bell at the 3rd, run to the 4th and return to complete the beast – Halos, Swings, Rows, Squats, High Pulls, Around the World. Couple rounds of a quad-check with flutters, cleans, lunges and a runner. Close out with some curls, triceps, and Mr. Holland’s 8-count total body movement.

    Great to get out to the North side of town and catch up with a few of the Daville stalwarts. This was not the epic beatdown Mr. Holland anticipated stepping out of the car. Between the late nights, long drives, and an aging body, YHC appreciates the occasional basic beatdown accompanied with better chatter. Those that were there got a hint of what may be in store for DaPile, bring the numbers out Saturday and you’ll get some solid work in.

    Thanks for letting me lead. The SOJ takeover rolls on.

  • Run-N-Reps

    Seven HIM’s converged at WaThoHuk including a couple SOJ takeover BFF’s. Pigskin split off do 10,000 merkins around the school while the rest followed DTH giving House Party a tour of the area. After a brief warmerama we took a broad loop running around the park, west broad village, and middle school, stopping every 100 yards or so for some variable OYO reps. House Party commented toward the end he must have misheard about all the running, but he hang tough and saw it through. Total distance was 3.89 miles. All PAX were sufficiently satisfied. Great to meet and get to know Gaudi! See ya’ll again reeeeaaaaal soon. ~DTH

    COT:

    • Counterama # 7
    • Namerama
    • Announcerama (see Below)
    • Pigskin took the PAX out in Prayer

  • Tales of the West

    Four ruckers joined YHC for their inaugural tour of Larus Park for the second iteration of the newly minted Ruckhenge AO. At the 0500 launch we set off around the backside of the Stony Point Shopping Center and it was not long before Gumbo began to recall stories of the good ‘ol days working at the Ukrops. Great stories of the Pax’s travels out West continued to highlight our one-hour, 3-mile trek around the wooded trails, the highlight of which concerned the near-death experience of Gumbo and Redbird as they came face-to-bumper with a bison out on the Great Planes. All of F3RVA is grateful Gumbo narrowly avoided a collision so that he could be with us today and send Redbird off to USMA West Point in a handful of days! Coffeteeria at Einstein’s capped off a great morning in the gloom!