Category: Richmond, VA

  • F3RVA Pickleball is making a comeback to Batteau starting May 20, 2024 on Mondays!!!!

    Come one, come all to the 2nd F3RVA Pickleball league practice!

    Our first practice day will be Monday, May 20, 2024 at 5:30am at the Forest Hill Park Pickleball Courts (41st and Forest Hill Ave, Richmond, VA 23235). We will meet and play on Mondays for the rest of the summer.

    All are welcome regardless of skill level! Please bring your paddles and balls if you have. Some of us may have extra paddles you can borrow if necessary.

    If you cannot make it on the 20th, that is fine. We will meet and practice every Mondays.

    Looking forward to playing pickleball with some of you!

    Hitchhiker & Oyster

  • It’s about the people- Swoop 1 year

    30 beasts showed up for the 1 year anniversary for YHC. YHC was taken back by the showing from this group and immediately began planning some audibles due to the size of the group. here is how it went down.

    Slow mozey up and down satans hill to get the blood flowing then

    warmarama- SSH, Dead man hang, Ukranian soldier, copperhead squats, merkins, LBCs, stretches

    THE THANG

    2 rounds of 5 burpees, 10 WWIIs, 15 squats , 20 monkey humpers

    mozey to the entrance of the neighborhood for some 11’s – runner to the sign and back. exercises were diamond WWII’s & HR merkins

    Mozey back through the parking lot and trail and over to the cul de sac near Wilson’s house for a triple check. mountain climbers, mike tyson pushups and runner up the hill.

    mozey to the top of the hill for a dora- 100 merkins, 200 APD’s and 300 jump squats ( called early for time)

    mozey back to the flag with one minute to spare… 5 burpees OYO….time called

    Announcements

    1. State farm one year
    2. Memorial day convergence
    3. 2nd F lunch @ firehouse north of the River

    PEDIATRIC CANCER FUNDRAISER – DONATE TO HELP KIDS WITH CANCER. SHARE WITH EVERYONE YOU KNOW… https://pages.donately.com/teambrightside/fundraiser/john-schroepfer-f3-rva

    YHC gave a quick speech full of emotion for this group of beasts. I heard Gomer say ” It is not about the AO its about the people” this morning to another member of the pax and it home with me for the whole workout. YHC was taken back by the showing of love this morning and this group has meant a lot to me over this year. I have seen a group of men who step up to help others in many ways and will do anything to help a brother out. Growruck was a great way to finish out year one for me and to see first hand a group of this PAX coming together to pull each other across the finish line. MUCH LOVE AND RESPECT TO F3 RVA. Lets continue to show the sad clowns how F3 can change their lives!

    Wildcat took us out in prayer.

  • Sweaty Lorraine

    4 of us ran five miles to Lake Lorraine and back, 1 Grow Ruck survivor ran and walked a bit less and 2 others probably worked the hardest doing laps around Godwin with some combo of Merkins and dips and maybe a squat or two.

    We were all sweaty.
    Have a great Friday everyone!

  • Barefoot Hot Potato

    The PAX came in barefoot hot to a KB beatdown.

    Mosey around parking lot then some COP.

    Thang

    Around the parking lot stopping at each light post for an exercise. PAX calling out multiple exercises.

  • Perfect Timing

    Four valent and fine looking fellows awoke before most to get a bit of stretching and groaning in before a First Watch beatdown. LC Q included work on shoulders, hammys and hips with emphasis on the glutes in the pigeon. While Handshake Q led us in variety of seated and front facing exercises such as scorpion kicks, pencil rolls and extended shavasana. Well done by all those who participated without prior notification.

  • Triangle of Pain

    Three Mary’s, including a Jimmy, arrived just in time to fire up 45MOM for the week. Clock struck time so YHC got us rolling. Mosey to the tennis courts, avoiding the new tripping hazards, for:

    COP

    • 20x SSH
    • 10x Helicopters
    • 10x IWs
    • 10x DQs
    • 15x Flashdances
    • 10x Merkins
    • 15x LBCs

    The Thang

    Line up on the side of the tennis courts for triple check. Flutter kicks, CDDs, pace car runs and does 2x, 3x, 4x, 5x burpees at corresponding breaks in the courts.

    Short mosey to the track for a couple rounds of circuits, leg lifts, pull ups, step ups.

    Transition to Slippin’ Jimmy for 2 rounds of 4 corners. 10x merkins, 20x american hammers, 30x LBCs, 40x squats.

    Shift to Hitchhiker and mosey to the pavilion. Pole smokers, dips, WWIIs to get ready for beach body.

    Mosey back for numbers, names, and Jimmy took us out.

    Moleskin

    You learn a lot about people when there are only 3 of you at a workout. Ample time for mumblechatter ranging from adult talk, sports overload, teen driving habits, and ecommerce spitefulness.

    Prayers for those in our lives that have gangrene.

    Splinter out.

  • No Gloves Required

    19 strong at a celebratory version of The FORGE this morning. Those looking to enhance their upper body strength likely left disappointed. Here is a brief summary for your viewing pleasure:

    Mosey around the parking lots mixing in some Bernie Sanders, Butt Kicks, Side Shuffles, and Karaoke.

    AB Challenge One: 100 Alabama Prom Dates

    to the Parking Lot for Warm Ups:

    Ukranian Soldiers, Half Straddle Hops, Cherry Pickers, Copperhead Squats, Freddy Mercuries.

    Exercise One: Hillicides with Squats

    Suicide Style run up the hill: 25 squats before we started, run: then 50, 75, and 100 mixed.

    Ab Challenge Two: 100 LBC’s

    Exercise Two: Indigenous People’s Broke Back Railing: The line side squats under the railing and makes their way up the sidewalk. Man in the back break offs for 3 double count boxing cockroaches (dying cockroaches??), then runs to the front.

    At the top of the hill: Ab Challenge Three: 100 double count flutter kicks

    Exercise Three: Mt. Ab-Plain – at first level of Mt. Chaplain: One Broad Jump, plus 10 double count American Hammers…………..ad one additional Broad Jump at reach level and repeat pattern. Meet at the Summit.

    Ab Challenge Four: 100 Heels to Heaven

    50 jump squats, then mosey back to the flag

    Numbers/Names/Announcements/Prayer Requests

    YHC skipped the prayer and talked about my perspectives on Grow Ruck (shocker)

    Final Thoughts:

    This was YHC’s 5 year Q versary! Hard to believe it has been that long – so many great memories and friendships. It was also awesome having Touchdown out there, who was 10 when I started; and is now slightly taller than me. Appreciate all who came this morning and everyone in the larger group. With my shoulder temporarily out of commission, we had to stick to legs and abs only – but of course, the PAX adapted, overcame, and were looking strong. Great seeing P Trap back out!

    SYITG

  • Steps, Reps and a Curious Monkey

    Mumble chatter was on point today with Sesame Street, Curious George due to bright yellow pants. Comedic relief helped with the mornings beatdown. Here’s what went down.

    Easy jog to the back parking lot followed by a decent amount of parking line tracers. Circled up for SSH, cherry pickers, DMH, a few wife stretches and LBCs.

    In preparation of pool / beach season here is the Thang

    Dora consisting of 100 WW2s, 200 heals to heaven, 300 Freddy Mercury’s.

    Light jog to the football fields.

    Goal line- 20 seconds of high Knees followed by 5 burpees

    25 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans

    50 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH

    75 yard line- 20 seconds of high Knees, 5 burpees, 10 Lt. Dans, 15 SSH, 20 Peter Parker merkins and jog to goal line

    Light mosey back to the wall for some wall walkers, peoples chair calling out F3 Core Principals with 5 merkins for an incorrect answer. Capped off the last 5 min with Rings of fire. Merkin and abs PAX choice.

    Names, announcements, COT

    From the sad post about the FNG that was cut short of his life, we remember. Lets make sure to be aware of the condition of FNGs. Might be a good idea to have a battle buddy for FNGs and pace with them.

    Always an honor to lead you fine gents.

  • Ocho to the Endo (May 8, VE Day)

    11 Soldiers showed up at the Crossing as we reflected on VE Day or Victory Day. The day WWII ended in Europe.

    Mosey to the South lot for a warmup:

    Side Straddle Hops, Squat Jacks, CopperHead Squats, Dead Man Hang, Plank into Peter Parkers.

    COP #1: Paired up. Partner Ran and those that stayed home changed exercised. Once both partners ran, we changed exercises: Imperial Walkers, LBCs, Flutter Kicks, Toe Taps.

    COP #2: Repeat with new exercises; Carolina Dry Docks, Monkey Humpers, Bobby Hurlies, Heels to Heaven.

    COP #3: Repeat with new exercises; Calf Raises, Hello Dollies, Freddie Mercury, Peter Parker.

    There just so happened to be Coupons in the lot which led us into a “Ocho to the Endo” ladder. 1 Merkin, 2 Coupon Lifts, 3 LBCs, 4 Ukrainian Soldiers, 5 Carolina Dry Docks, 6 Monkey Humpers, 7 CopperHead Squats, 8 Side Straddle Hops.

    Recovered and circled up for a Plank to Fail Challenge pushing ourselves another 5 seconds every time we wanted to stop. @DTH didn’t want to stop… and took the challenge past time.

    Shout out to Dorothy putting in the work tonight and all those still recovering from GTE. Be there for your brothers in the PAX and invite those that aren’t in it yet. Prayers for Mental Health Recovery and Physical Health, not just those recovering from GTE but specifically for those battling cancer and recovering from treatments and surgeries.

    This Meatball is cooked. Out!

  • 5 Men and A Puppy

    5 Davillians enjoy summer like temp for the Thursday edition of the ruck/run

    Rucker – Headed left out of the clubhouse and loop around the neighborhood.

    Runner/Walkers – Took the traditional right and loop around Rutland/Cool Spring trail for 4ish miles

    Great morning to be at F3

    Spit On That!!