Category: Richmond, VA

  • Turkey Day Convergence in DTC

    Regions: Carpex/SCary/Peak City

    PAX: 62 / FNGs: 4

    WARMUP: Following the pledge and identification of the 4 FNG, we did a quick count-off to ensure all were included.  Disclaimers were left undone to the frustration of the SCary Nantaan. Banjo led the group for a mosey to the fountain at the newly opened DTC park for the rest of the warm-up.  SSH, Imperial Walkers, Hillbillies, Good mornings, calf stretch & runners stretch.  

    THE THANG: Banjo then split the PAX into two groups.  Group One followed Banjo to one side of the park for two sets of exercises, and Group Two followed YHC to the playground for two activities.  The park claimed its first injury victim when Captain Hook slipped hard on the wet walkover and was attended to by a group of the PAX led by compount W.    After the second set was completed, the two groups swapped locations to complete the additional two sets at the other Q’s location.

    MARY: The whole bunch joined back up for a mosey back to the flag and joined the parking lot bruisers for a couple quick sets of Mary consisting of LBCs, heels to Heaven, & Eskimo merkins led by Kwikstop.

    ANNOUNCEMENTS: Turkey day, football at Weatherstone Elementary followed by tailgating at Burt Reynolds, Freed to bleed 12/2, Cary Christmas Parade 12/9, Carpex Christmas party 12/14.  All have sign-up sheets and details on Slack. COT: prayers for a number of our brothers and their loved ones who are dealing with sickness, illness, and injury to keep them all in our prayers.  Thanks were given to F3, the men who make our particular region great, and the suggestion to be intentional towards those you love on this beautiful day.  

  • Business as Usual

    YHC couldn’t find any news of a Thanksgiving convergence at F3 Alpha (Marietta, Georgia), so posted to The Galaxy at the usual 0530 and found the PAX gathering for a Tweaker beatdown. Blue provided coffee afterwards. PAX wanted to know unique things about F3RVA. YHC told them about monthly challenges, particularly the Merkin challenge. There was some interest.

    Solid beatdown. After a COP, grab a coupon, and proceed to an escalator with the following exercises, with a run across the parking lot in between each set.

    5 burpees

    10 Werkins

    15 Peter Parker Merkins

    20 Donkey Kicks

    25 WWIII’s (Press, Sit Up, Overhead Press)

    30 Plank Jacks

    35 Curls

    40 Overhead Press

    (There were two more rounds that YHC didn’t get to; pretty sure no other PAX did, either.) Afterwards, YHC went to Cochran Shoals Park for some miles on the trails along the Chattahoochee.

    Happy Thanksgiving, F3RVA!

  • Defectors, Traitors or Lost?

    Four regulars showed up and were thankful for no rain . Pigskin stayed back to circle and protect Pocahontas while the three runners took a new WTH path. A left on John Rolfe had them venture South and then back North on Pump until they got to North Gayton Baptist. As they began a 4 corners of 10 Merkins, 20 WWIIs, 30 Hammers and 40 Squats, they heard some recognizable mumble chatter from behind and then were confronted by Gypsy and Mr. Rogers (and dog) running ON THEIR OWN!!

    Gypsy helped start WTH many years ago and Mr. Rogers had been a recent recurring attendee. And now they go off on their own!?! Our new route clearly caught them by surprise. I can hear the excuses now: “I am prepping for some silly race and sub 4 minute miles”, “My hair is too cool for WTH”, “I am too busy preparing for an Apocalypse that also involves lots of flowers”, “My dog does not do merkins”, etc.

    That’s OK. The three loyalists continued on and did a triple check at the park with dips, incline merkins and running a lap for the timer. We did this twice and were running against time. We ran back to the start and did ten burpees for fun. We got 3.5 miles in plus the exercises and then caught up with Pigskin for some announcements and prayers. Prayers for Pinto and Lighthouse as they have some I-95 fun. Pigskin and I should be at the Convergence tomorrow. Gypsy and Mr. Rogers are welcomed back to WTH anytime, after they each write “WTH is my home” five hundred times on the blackboard.

  • Heartbreak for the holidays – complete with lights

    Eight warriors emerged from the gloom to see what Gomer was cooking after over 2 weeks away.

    Thang: 5x burpee start. Bernie run through parking lot. 5x burpee so that Offshore could catch up. Mosey through Henrico Fires holiday light display. 5x burpee to wait for traffic. 5x burpee because why not. 5x again to discourage any further insurrection musing.

    Welcome, disclaimer, COP all IC: 10x SSH, 10x DQ, 10x IW, 15x arm circles + 15x reverso, 10x merkin, 20x shoulder taps, 10x SHAZZAM!, 10x WW2, 10x WW1, 10x LBC, 10x one leg out LBC + 10x reverso, 10x both legs at 6 inches, 10x American Hammer, 10x Hello Dolly, 10x Rosalita, 10x HTH, 10x FK, 10x APD, 10x Tuscaloosa Trailer Park Twister, 10x asphalt angels, 10x Freddy Mercury. 20 min elapsed. Gitty up!

    Quad check in groups of 4, merkins, flutters, jumpsquats, timer runs the short loop. Yes quad check means 4 times. Yes this ate up most of the time.

    Mosey to bus loop poles for a pole smoker

    Mosey BTTF, ring of fire.

    Atilla took us out. Prayers for healing and safe travels.

    NMS – Offshore exhibiting excellent form is a sight to see. Great to be back with the crew after a few weeks of solid travel and limited time for anything non work.
    Have a great TDay holiday!

    Gitty up!

  • SOJ in the House

    14 stallions, including a gaggle of SOJ guests, formed up before the crack of dawn in the latest edition of First Watch. Temperatures remained 70 and conditions sunny. According to the teenagers shaking off their slumber party, the following might have happened:

    COP

    Circle the campus, stopping per local custom for a burpee at each speed bump, to arrive in front of the main chapel. Senor Frog wins his first “find the puddle” competition.

    Dead Man Hang for the six.

    Brief intro. Welcome. Recap of our purpose. Like the rest of life, F3 is a “you vs. you” workout. The object is to push yourself, not hurt yourself, and push your individual boundaries in the process.

    Hillbillies
    Imperial Walkers
    SSHs, 4-count, x100

    Shake off the SSHs with a run to the light post across the street. YHC believes Senor Frog won his second “find the puddle” competition.

    Return to the front of the Church. Overhead stretch. Bring it down to the ankles. Down to Fudd’s Wife. Down to Wilson’s wife. Plank, and then into pigeon right, then pigeon left. Hand release merkins.

    Flip it over to reverse crunches, then flutter kicks, snow angels, inverted scorpion kicks, and what have you.

    Triple Check

    Dips or incline merkins (you vs. you), monkey humpers, run to the aforementioned light pole and back.

    Assorted abdominal exercises for the six.

    Mosey to the parking lot.

    Four Corners, Team Style. SOJ visitors lead a group of 3-5 guys. 10 merkins, 20 squats, 30 WWIIs, 40 SSHs. Small groups stay together.

    21s

    Group does 21 SSHs, 4-count. First 6 rounds are in cadence. Remaining 15 rounds are OYO. The catch is that if the group does not finish in unison, PAX does 5 burpees.

    Mosey to the Overflow Parking Lot

    Start at the first parking space. 5 HRMs, 5 squats, 5 v-ups. Run to the road and back, returning to the second parking space. Repeat the exercises. To keep the pace at each man’s tolerance (you vs. you workout), the PAX split between fast guys and ties (you vs. you selecting which applies). SOJ made a strong showing. Well done.

    Finish strong…AYG on the last half lap, then wrap with a last round of exercises.

    Names, numbers, Lockjaw took the cold call in stride and took us out with a message about patience.

    Announcements:

    Thanksgiving Convergence 06:00 at Munford Elementary. Mudslide will DJ.

    Breaking Bread full for the year. Nice work, fellas.

    Nominate a great dad facing a tough time by Friday.

    Prayers for some folks having challenges.

    NMS:

    Nice to see a bunch of SOJ visitors this morning. Thank you for making the long trip from RounTree (or RoundTree?) to First Watch. Way to set the pace, fellas. Nice work.

    Good to catch up at Coffeeteria. Thank you to those who shared your seats.

  • T-U-R-K-E-Y Trot Triangle

    5 Turkeys gobbled their way across Bermuda in this Thanksgiving themed AO. Altar Boy (Downrange, Columbia SC) was a nice surprise addition to the group this morning. He was a chatty Southern Gentlemen (is there any other kind?!) and was a pleasure to get to know him. We served our Downrange guest the following thanksgiving nummies.

    • Warmarama: OYO Stretch and disclaimers
    • Turkey Trot
      • ~3/4 Mile
      • Sprint 15 seconds
      • Trot for 60
      • Repeato
    • TURKEY Bank
      • 1 Pax Bernie to light pole and run back
      • Remainder do following XOs and “bank” all reps together for 100 of each
      • T – Toes2Bar
      • U – Underhand Pullups
      • R – Reverse Rows (Jerkins)
      • K – Kraken Burpees (modified down to 50 – ouch)
      • E – Elbow 2 Knee Crunch (Freddy M’s)
      • Y – Yurpee (modified down to 50 – ouch again)
    • Turkey Trot intervals for another 3/4 Mile
    • Thanksgiving Stations (2x thru)
      • 1 Pax runs to get groceries (to the taco truck) – Timer
      • 2 – Pumpkin pop-overs (curb jumps)
      • 3 – Pilgrim Plank Jax (Plank w/ shoulder taps + 2 plank jax)
      • 4 – Turkey in the oven (lift cindy from ground to truck bed)
      • 5 – Stuffing sit-ups (Big boy situps w/ an added american hammer at top)
    • One more Turkey Trot to finish up!
      • Sprinkled in 20 Pole Smokers up front
      • Threw in 20 bench Dips (In Cadence)
      • Sprint final leg BTTF!
    • OYO Stretch and cool down for final two minutes
    • Names, Numbers, Announcements
    • Prayers: Safe holiday travels, health and recovery for Big Rig’s mom, guidance and patience as Florence is working to find a home for his dad

    I had fun today. The Fart sack was calling me hard this morning – but making up names/XO’s to fit the thanksgiving theme was something I couldn’t skip out on! Shout out to Big Rig for PERFECT form on the polesmokers, and to Posh/Florence for crushing the sprint intervals. I think we earned some Turkey this week! Thankful for all you brothers.

    -State Farm

  • Pre-Turkey Trot

    Twenty tryptophan trekking titans turned loose at various times to attempt to all finish a 10k by 0615. The route was well rehearsed and published in advance. Most everyone got it. One group left at 0510. After Saab recognized the stranger standing beside him, Hutton called 0515 and a large group took off. Four more of the fast gobblers took off at 0525.

    The Route

    https://onthegomap.com/s/fmrolial

    Authentic Turkey Trot Routes

    My watch had exactly 6.2.

    Moleskin

    Great to see a wide variety of the region’s best join us at Spider Run today. Always good to catch up with the broader PAX. Best to all with their Thanksgiving Day festivities and celebrations.

    Announcements

    • Faceplant has the Q at Dogpile on Saturday. Turns out it is his Dogpile VQ he’s been planning for 6 years. Seems suspicious but he did offer to buy breakfast for anyone that brings an FNG. So bring an FNG, get a free breakfast. No questions asked. Saab already claimed the person at the corner of Parham & Patterson.
    • Know a great man that needs some assistance? See Fudd’s post on Slack.
    • 6am @ Mary Munford this Thursday for an authentic Virginia lesson on thanks and giving.
    • HDHH 12/6 @ 6PM @ Final Gravity. Humidity is guaranteed to be high.

    Have a great week everyone

  • Be Thankful and Grateful.

    In the brisk, pre-rain chill, we kicked off with a thorough warm-up, including dynamic stretches. Farmer carrying kettlebells, we tackled single-leg curb Alabama prom dates for hamstring focus, followed by sumo squats and lunges. Transitioning to the next spot, we engaged in a core-intensive sequence: 1-minute planks, LBCs, side planks, heels to heaven, and Freddie Mercury, capped off with another minute of regular plank. The mosey back featured two sets of Murican/kettlebell pull-throughs, single-arm shoulder presses, and kettlebell swings. A reflective cooldown of stretching ensued, accompanied by a gratitude-sharing session. As the cold hinted at imminent rain, Three Doors Down led us in prayer, wrapping up a challenging yet fulfilling workout.

    Not super intense today, but good overall body pump.

    Other:

    Great seeing Rudy 2x days in a row. Good luck tonight.

    Keep on Cookie to get on that Q sheet. Your calf seems fine to me.

  • PreBlast: Thanksgiving Day Convergence

    PreBlast: Thanksgiving Day Convergence

    Come out to Mary Munford on Thanksgiving Day at 6am for 60 minutes of beatdown, led by our very own Mudslide. Join us afterward for some 2nd F, coffee and maybe even something to eat. ** Let’s do be mindful of the fact that we are parking in an urban residential neighborhood and folks will be sleeping! ** SYITG

  • Shoulder Friendly?

    3 triples did the rain dance at No Toll this morning. Starting in the lush dry carpet of field one YHC picked an obscure COP locale. Circle for arm circles, helicopters, ISWs, Ukranian Soldiers, obliques LBCs, dying cockroaches, scrunchie frogs, then on to Thang 1.

    Thang 1 triple check Freddie Mercury, chain smokers and a midfield runner.

    Thang 2 line up in the first concrete median for squat ladder. (their are 20 spaces) for 210 squats and about 40 broad jumps in between.

    Thang 3 Dora. With 100 WW2, 200 🐒, 300 calf raises

    Thang 3: 4 corners with you do you merkins 20, 30 jump squats, 40 ⚒️, 50 smurf jacks.

    Thang 4: 11s with step ups and shoulder ‘f’ers (incline merkins) Q no no modified.

    bttf numbers names.

    announcements. Shoe drive bring to rock and roll. T day converge at Mary Mumford.

    prayers for Jonathan “Roper” struggling with finding his ball of man. Lift him up and others that may be down this week.

    YHC took the Q for a shoulder friendly workout but couldnt find an adequate counter point on the toll. It is sometimes very hard to modify. Bullseye is modifying for an abb issue. The goal is to push yourself not injure yourself. Squat ladder did that for me today. Find your rabbit but keep charging gentlemen great seeing everybody have a blessed day you started it off well.