Category: Richmond, VA

  • Super Six Plays a Game of P-I-G

    For the first time in 364 days YHC stuck to his Q sheet sign up and welcomed a crew of 5 plus YHC to another Thursday Gloom at Mary. Upon arrival YHC wasn’t sure of a few things:

    1. where to park at Mary Munford =>YHC moved twice
    2. numbers to expect given a heavy week of VQs => a super 6 including a downrange visitor YHC assumed was Canadian (Hoser of F3 Franklin, TN)
    3. how much rust is evident when this is YHC’s 2nd Q in the last 3 years => a lot more than you’d like
    4. how out shape is someone who hasn’t worked out much in the last several months and has an 11-week-old at the house => very

    One thing was certain: the bottom of the hour hit and YHC needed to do a quick scan of the options at the Mary Munford Athletics fields and courts

    COP

    quick mosey to the tennis courts, circle up for SSHs, DQs, Ukrainian Soldiers/toy soldiers according to our visitor, scorpion kicks, merkins, LBCs, brief broga stretching

    The Thang

    Phil Ford’s 4 Corners

    utilizing the corners of the tennis courts, compounding 20s of

    20 merkins, 40 jump squats, 60 monkey humpers and 80 SSHs

    brief broga stretch and hop over to the BBall courts

    P-I-G

    As YHC traversed to COP YHC noticed James Naismith’s finest contribution to the sporting world laying along the border of the blacktop

    time for a quick game of PIG

    if you miss you add a letter and do 5 burpees

    YHC was knocked out first

    acrobatic reverse layups from Bodos and Upchucks trick shots stole the show…..Said shots led to his victory.

    With enough time for a triple check of runs, Lt. Dans and plank shoulder touches and 6 minutes of Mary, the PAX headed back to the flag for

    Numberama, Namerama and YHC took the PAX out in prayer.

    Please lift up those in our hearts named (Upchuck’s nephew) and those unnamed.

    If you’re aware of F3RVA’s slack channel you’ve likely heard of GrowRuck. It’s in a couple of Saturdays. Thanks to DTH’s recent post for the following details:

    A lot of good times, tough times, triumphs, defeats, but most importantly blessings in the last 365 days. Appreciate the opportunity to celebrate 35 trips around the sun and the opportunity to lead once again. Look forward to the next 35+ trips around the sun.

    Wojo

  • Any title will do

    14 of Richmond’s runners and walkers converged on the mean streets with a familiar route. We went down Grove and meandered in the neighborhoods west of Three Chopt based on distance. Everyone enjoyed the climb up Iris, a stroll down York, and back on Grove.

    TYA took us out.

  • Rucking and Rolling

    It was a quiet morning at Tomato Run. I posted at 5:00 and rucked until 6:15. Not much mumble chatter by myself so I listened to some 80’s and 90’s country music on Pandora. It was a beautiful morning. See you guys tomorrow at The Creek.

  • THE BROADWAY EXPRESS

    Doracide

    100-Hand Released Merkins, 200-WW2s, 300-Imperial Squat Walkers, 400-Flutter kicks, and suicides in between each. Also, an indigenous run with Merkins and WW2s.

  • Work

    Kettlebell ARMAPs were on the agenda for today and unfortunately for the Pax, the voice from my timer app was not sexy enough. “Work”, “Halfway there” and “3,2,1” were about all it said. I will get Splinter to work on a Circus Maximum version. Requirements:

    1. Break wind on every exercise from our Six
    2. Have White Deer (missing today) make silly comments, mostly about Atilla, that we ignore
    3. Count in German and Spanish
    4. Insert “that’s what she said” every few minutes
    5. Be critical about form with a little encouragement every now and then.
    6. Grumble when the word “Burpees” is heard

    While waiting for that upgrade, we did the following:

    Warmups of SSH, Ukrainian Soldiers, Cherry Pickers, Arm circles, Reverse Crunches and LBCs.

    First round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell; Halos, Merkins, Swings, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Teapots, Lunges (no bell). Took a lap for some sort of break

    Second round of AMRAPs: 60 seconds per exercise, 15 seconds rest-every other exercise does not include the bell. I took some requests: Overhead pulls, Merkins, Chest press, Heals to Heaven, Mowers, LBC, Goblet Squat, Jump Squats, Curls, Lunges (no bell). Took another lap for a break.

    Running out of time we did one round of High Pulls and then wall sit. Then back to the flag for some Mary of WW2, Flutters & hold 6 inches for the last 30 seconds. No Burpees from me for the second time in a row. Don’t worry, they will come back with a vengeance.

    Announcements: if not involved in Grow Ruck, come to the Richmond Bluegrass Jam on May 4th from 11-8: https://rvabluegrassjam.com/ for more details.

  • Draft Day

    17 dudes chose to start their day at Timberwolf on the greatest day day on the NFL Calendar…DRAFT DAY! With the assistance of my QB Cheat-Sheet-Sleeve, here’s what went down…

    Warm Up – Moseyed to the far end of the school to warm up and stretch out. Gave the F3 Mission and got into it…SSH, Don Q’s, Cherry Pickers, Arm Circles, LBC’s, Leg Stretches, Merkins, Wilson’s Wife and Fudd’s Wife.

    The THANG – Moseyed over to the football field which was illuminated by my truck. What a gorgeous sight! (For about 2 minutes until the lights cut off). The PAX took their positions at the back of the endzone and awaited instruction. The objective was to perform the 1st exercise (1) time…perform the 2nd exercise (2) times and revisit the 1st exercise (1) time all the way up to (12). (Denver picks at #12…Go Broncos!) Easier to explain it like this…

    1, 2/1, 3/2/1, 4/3/2/1, 5/4/3/2/1, 6/5/4/3/2/1, 7/6/5/4/3/2/1, 8/7/6/5/4/3/2/1, 9/8/7/6/5/4/3/2/1, 10/9/8/7/6/5/4/3/2/1, 11/10/9/8/7/6/5/4/3/2/1, 12/11/10/9/8/7/6/5/4/3/2/1

    In the NFL Draft cadence, YHB broke it down like this…”With the first pick in my 2024 VQ Draft, your Q selects…”

    • 1st Pick – Run to the cones (~75 yards away) and back.
    • 2nd Pick – (2) Burpees
    • 3rd Pick – (3) Lt. Dan’s
    • 4th Pick – (4) HR Merkins
    • 5th Pick – (5) Carolina Dry Docks
    • 6th Pick – (6) Bobbly Hurley’s
    • 7th Pick – (7) Joe Louis’
    • 8th Pick – (8) Jim Braddock’s
    • 9th Pick – (9) Crab Cakes
    • 10th Pick – (10) Happy Jacks
    • 11th Pick – (11) Steve Earle’s
    • 12th Pick – (12) Up Downs on YHB’s count

    Back to the flag (thanks, Florence) for names and numbers

    Announcements –

    Prayer Requests –

    • Yeehaw’s baby girl
    • Rudy’s family planning.

    Fella’s, I know I told the PAX this a couple times but I want to say it again. I am so proud to be a part of this group of men and am so thankful for having the chance to lead you all this morning. This group has meant so much to me and has come into my life at the PERFECT time. Today marks my completion of the “60-Hard” Challenge (abbreviated “75-Hard Challenge”) that my wife and I set out to accomplish after we went through a miscarriage in February. The challenge proved to be a great way for us to stay close/connected and helped serve as a reminder that life hits hard but, “it’s not how hard you hit, it’s how hard you can get hit and keep moving forward!”

  • A meander through the Q’s

    16 HIM turned up at the FORGE for another VQ during this week of firsts. After minimal sleep and concerns about timing, YHC gave the usual welcome and intro regarding sensible modifications where needed etc. After experiencing multiple epic beatdowns over the past two months YHC decided he would pay homage to each in some way. Welcomed Gaston’s FNG.

    WARMARAMA:

    • Mosey around the top loop of the carpark BTTF.
    • IC reps of forwards and backwards shoulder circles, SSHs, imperial squat walkers, DQs, HRMs Alabama prom dates.

    COP #1: Start of New Glory

    • 10 burpees at the Flag
    • Mosey to 1st street light for 5 merkins, continue down the hill towards the ramp, stopping at each of 4 lights, repeato
    • At ramp, bear crawl to half way and walking lunges to top
    • 20 jerkins OYO at top on railings
    • Mosey to flat wall on side of school at top of next car park.

    COP #2: Brief stop for BTTW

    • Aussie mountain climbers
    • Mosey around the front of the school to opposite side of the building
    • Repeat AMCs

    COP #3: The Beast

    • Mosey to Football field
    • The Beast, stopping at 25, 50 and 75 yard lines down and back
    • Repeat 6 X 6 reps of 6 exercises
    • Merkins, WWIIs, Walking Lunges (2 cnt), American Hammers (2cnt), Jump Squats, Dry Docks

    COP #4: Hold the Wall

    • Mosey to wall on side of school, lower level
    • Hold the wall – 60 seconds
    • Mosey to wall upper level
    • Hold the wall – 60 seconds

    COP #5: Crab walks & crawl bear

    • Mosey to upper care park front right of middle school.
    • front crab walk width of half car park, crawl bear back
    • Get the timing warning !!!!
    • Mosey to starting car park
    • PAX split in 2, half BTTF – Each half builds to a print down length of car park

    COP #6: Pencil rolls (gets its own section)

    • Pax in single file, arms lengths apart
    • On the ground, 5 pencil rolls towards the flag IC for 5 PRs
    • Counterama
    • Namerama
    • Announcerama
    • FNG provided his background and with a Navy background was named “Periscope” Welcome!

    Thanks for the support of the VQ, it’s been great getting to know all the pax over the past couple of months. Looking forward to the upcoming GTE47. More VQs to support this week. SYITG. Sable

  • SCary Four Corners

    YHC posted downrange with the South Cary, NC (SCary) PAX today. Pretty cool to do a beatdown in my childhood neighborhood, even if childhood wasn’t that long ago for me.

    Launch at 0515 with the pledge of allegiance at the shovel flag, followed by a half-mile mosey to circle up for Warmarama. The main COP was 6 rounds of four-corners with each round isolated to one movement (mostly abs) and increasing reps at each corner. Forty curb/step calf-raises at the completion of each round. Welcomed one FNG who was named Cornell because he went to Brown.

    Ended in COT and then met up with two other AOs for coffeteria nearby. About thirty men including Water Wings who posts in Westhoe from time-to-time.

    No immediate sign-ups for GTE-47 despite YHC’s sales pitch.

  • Cul-de-sacs

    As temperature warmed up, it drew a group of seven to enjoy the beautiful spring morning. We kicked off with a quick warm-up before diving into the crowd favorite —cul-de-sacs. At each stop along the way down, we did 20 Merkins and 20 two-count LBCs. On the way back, we switched it up to 20 Carolina Dry Docks and 20 Heels to Heaven. We covered 3.5 miles. Fantastic effort all around!

  • Well, that idea sounded better in my head.

    YHC grabbed the Q at 5:29am and we launched one minute earlier with giddy excitement.

    Warmarama – SSH, Don Qui-Low-Te’s, Copper Head Squats, Ukrainian soldiers, Merkins, Hand Release Merkins, etc. Meatball kept the count on point for most of the Warmarama.

    Thang 1: Partner up – each person running up and down the steps 10 times while the other person does merkins.

    Mozey around the track with 15 burpees at the corner.

    Thang 2: Chabata Time – steps up on the bleachers, 8 rounds.

    Super Secret Dora – 200 arm circles, 400 squats, 600 toe taps, 800 calf raises. Other partner runs 1/2 way up the parking lot hill.

    Mozey back to the flag. Numbers, prayers and announcements.

    Great conversation today and enjoyed spending time with Singer, DK and Meatball. YHC is better for it.