Pool Boy and Big Rig were back at Ecoff Elementary for the first pull up and dip session since the bars froze! Now that everything has thawed out, it should be a regular occurrence again.
Category: Richmond, VA
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Just Another Workout
Seven HIMs gathered at The Old Hundred this morning for just another workout. Not a beatdown, but also not nothing. Heres how it happened:
Short mosey to get the blood pumping followed by the normal warm ups (SSH, Ukrainian Soldiers, The Big Herm, etc.).
Slowsey to basketball courts at the back of the school for some 11s split between WWIIIs and squat thrusters.
Circle up and have a Pax member call an exercise for the group while he runs across the playground and back. Rotate through the circle twice.
Four Corners with curls, squats, overhead press, and calf raises.
Slowsey back to the start. 2 minutes left, do skull crushers or curls until time.
COT: names, numbers. Announcements: Nancy Lopez 5K on April 11, check Slack for details. Q sheet is a little empty; show it some love. Prayers for Wildcat this week.
Not a beatdown, but a solid workout to start the day. Thankful for you gents and the opportunity to lead.
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90 Second Episodes
Eight steam generators gathered in the gloom for today’s not-frozen edition of Spider Run. After a little bit of convincing, everyone followed:
The Route
- West around the lake and across the path to University
- University to a left on Ralston
- Ralston to a right on River
- Right on Glenbrooke Circle then left on W Glenbrooke Circle
- 4s go to Summit and return
- 5s go up Summit and back down, turning right to continue the Glenbooke loop
- Everyone return via Ralston and University
Numbers, names, YHC took us out.
Announcements
- Prayers for Pucker as his son recovers and OBT as his brother recovers
- Spider Run is back baby!
Moleskine
Perfect weather for a run around the lake and to head west today. While some flirted with long sleeves, none were needed today. Glad OBT was able to get a tour of some new streets to challenge his preference for a grid.
Good post COT chatter as no one was in a hurry to warm up.
Next few weeks Qs are open. Sign up!
Splinter out
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Tell Me More
12 men gathered at Heartbreak to grown as leaders.
Quick Indian Run, Care Bear Squared x 1, Weaving Indian Run to the elementary school, Lunges followed by sets of exercises; Weaving Indian Run Back, Chumba Wumba Burpees, Side straddle hops x 21 x 2, 10 Extra Burpees, Marys
Q Tip: Listening: Repeat the last word that is said or Prompt with “Tell Me More” or “What I’m hearing you say is…”
Announcements: 2nd F today. Welcome FNG Bogie!
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Hoop Dreams
YHC arrived this morning at NoToll with two slightly deflated basketballs, in honor of March Madness. It became very evident within minutes that none of us were bound for basketball glory, or for those who played in high school, our skills had long since expired. While YHC’s initial thoughts were that a pax of 11 doing freethrows would result in a variety of called out exercises, it instead turned into a brutal session of suicides. While the pax saved some face after shooting from much closer, it’s clear we could all use some more practice. We ended with good old fashioned 11s and a session (to some chagrin) of catch me if you can.
Warm-o-Rama:
- Side Straddle Hops
- Cherry Pickers
- Don Quixotes
- Ukrainian Soldiers
- Copperhead Squats
- Merkins
- LBCs
- Freddy Mercuries
- Alabama Prom Dates
The Thang:
COP 1: Free throw line shots: PAX took turns shooting while the rest planked. Miss = group suicides (quarter, half, three-quarter, full court).
COP 2: Split into two teams. Three-shot attempts: first close-up while others did squats. Miss all three-10 burpees. We repeated from the free throw line, this time with side straddle hops.
COP 3: 11s: Merkins and flutter kicks, traveling cross-court.
COP 4: Catch Me If You Can: One partner bear crawled while the other ran the perimeter.
Announcements:
Breaking Bread- last weekend of this month
Glow for Galactosemia April 11
GrowRuck September 25
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Heavy Heavy Fog Fog
2 rucking machines are fast approaching the 100 mile mark within the 1st quarter of 2026 on pace for 400 miles this year!
YHC could’ve used some windshield wipers for his glasses with the fog as dense as it was. Great to get out and ruck with my pal Commando this gloomy!Shout out to Choo Choo,! Happy birthday dude!
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Everyone’s Favorite Pyramid Scheme
Seven swingers and one walker gathered on this fine morning for the latest edition of Huge Bells! The following is what allegedly happened.
We started with a mosey down the hill to the tennis courts for disclaimers and warmarama, then ventured over to the finest turf on the southside for the main event.
COP #1: Pyramid Schemes
Every movement was 10 reps and every new yard marker leading up to the 50 added a movement. Then we worked the scheme in reverse to the opposite goal line.- GL: Swings
- 10yd: Swings, Squats
- 20yd: Swings, Squats, Merkins
- 30yd: Swings, Squats, Merkins, RDLs
- 40yd: Swings, Squats, Merkins, RDLs, High Pulls
- 50yd: Swings, Squats, Merkins, RDLs, High Pulls, OH Press
- 40yd-GL: Descend the pyramid
- 110 swings, 90 Squats, 70 Merkins, 50 RDLs (Ea. Leg), 30 High Pulls, 10 OH Press
COP #2: Ab Mary
While we recovered from climbing the pyramid we each selected a 20 count exercise to perform before heading back towards the flag.COP #3: Partner Farmer Carry
Two pairs and a group of 3 then made their way up the hill to the flag where partner 1 farmer carried both KBs while partner 2 ran ahead to the next light pole and back to switch roles. The PAX made it up the hill with a couple minutes to spare and a lone House Party charging up the hill returning from his track laps.Plank it up while HP returns to the flag, but what’s this?? House Party isn’t returning to the flag but continuing on his walk! The PAX was stunned with dispair as the planking continued but only for a moment as YHC called time.
Announcements:
– Sign up for GrowRuck 74 in September.
– Plenty of OTB, 2nd F, and 3rd F opportunities will start to emerge with the arrival of warmer weather. Keep an eye on slack.Prayer Requests:
– YHC took us out and lifted up church friend Toby as he is looking for a new job. -
Fog that Surrounds
Quite a foggy run this morning. Bullseye and YHC departed from Reds opting for a hilly run, or one hill that is. Salisbury Rd straight back to the Gildenborough Drive loop, Chepstow back to Albion. 4 miles in total.
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2 years and counting
Seemed fitting to lead two workouts to celebrate 2 great years being apart of the F3 family, today was 2 of 2. I went back and forth on what I wanted to do and opted for an Alamo classic. Loaded up the blocks and off we go!
Fast-paced mosey to kick things off, then the standard warmup.
DORA
Start at one end, 1 person runs, 1 person lifts.
Runner goes to the closer end and back, then switch and move back one parking space.
Block workouts: curls, skullcrushers, squats, swings, single arm rows
Running distance increases each time you move back, all the way to the far end of the parking lot.We usually start with the long runs at the beginning, definitely more of a smokeshow going the opposite way…
Circle up and YHC took us out.
Good work fellas, always a pleasure to lead and be out there with ya
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Elevens by the Pool
Seven showed up on a warm spring morning for a mix of running and bootcamp. We ran about a mile to the parking lot next to the pool, warmed up, and then knocked out Elevens with Merkins at one end and Jump Squats at the other. After finishing that, we took a “break” with 20 Burpees before heading back to the flag. We got back a little early, so we wrapped things up with a couple of minutes of plank holds. Overall, we covered 3.8 miles. Great work, everyone!