Category: Richmond, VA

  • What the Hill!!

    The last will be 1st

    3rd F: was pumped to see Roger Roger back in Gloom with us after an extended IR from an unfortunate Pickleball accident that landed him in surgery. Today was his 1st F3 post since and he crushed a nasty beatdown… and oh yeah.. took us out in an inspired 3rd F COT ball of man.

    Mr Rogers is leading a 3rd F every Tuesday at 7pm at Dunkin Donuts on Paterson and Pump

    2nd F: Grow Ruck.. Nuf said. Either ruck or support. Both are needed.

    Ghost flag event: Westhoe is worried about it.. nobody comes this way. YHC thinks we could take our WTH on Wednesday and take out SOJ.

    1st F: The Thag

    It’s no secret I love my Currahee brothers.. would step out in traffic for any one of them. But damn dudes!! Seriously!! I gave us an out.. was like.. we can do Crazy 8, homage to Handshake since he was suffering with vacation at the beach with pump to Broad routes (sorry to hear about the towed car) or we can do hill repeats since I’m in last min training. Due to the brutal Westhoe beatdowns this week. (Some not posted hint hint Lighthouse.. like the parking deck at WTH).. the Burpeethon at a kettlebell workout.. the pax decided hill repeats… let’s keep this week long beatdown going.

    6 stubborn ass Redwoods took to the hills of Currahee. The plan was Glenn Eagles AYG up and recovering down.. that is .8 miles up .8 back. Rinse and repeat until time. We did one. YHC called an audible at 1st one and we did 3 additional AYG and back on Old Prescott.

    YHC was showing 524 ft of elevation gain and 5 miles.

    Great job men.

    Thank you for let me lead.

    V/r

    John (Gypsy) Boles

  • Back to Back… Welcome the bands

    After yesterday, then working last night my legs and knees wetter hating life a little. After a little sleep, once we started warming up things turned for the better plus the changed to ok no problem we got this. An even dozen ventured out to get ready for my first time at Satan’s Hill in 2024.

    A WARMARAMMA: SSHs, Cherry Pickers, Imperial Walkers, Ukrainian Soldiers, Don Quixotes, Merkins, LBCs, Alabama Prom Dates we grabbed our band for some extra leg stretching to the side and across(that felt good). After that it was time for the main part.

    Started out a triple check with what the guys at Twin Team were doing today. Hand released Merkins, Butterfly situps, run to the curb on the other side and back. Once that was completed, time for the bands. First thing was 2 rounds of toe taps band around the waist. The first round was simply getting used to it, warming up. The second round was to go one on one see who could do the most in that one minute. Those who lost: a small 5 burpee penalty then into the next part.

    The next part was simple: Bernies for one minute(it did not matter you went left or right keep it going). After that torch the legs and cardio more with broad jumps(with the band) I will tell you that it starts to take someone down when you are trying to go far and you can’t(plus Heist was having a slight pants issue). Were we done, not even close. The 3 directional dashes that as you want to go then come back the legs and hips are screaming plus the heart rate is thru the roof. There was one final thing: up Satan’s Hill: go halfway them turn and bernie the rest of the way up. Overtime yes, back to the flag

    Numbers, names(welcome Rob(Hacky Sack) to the group FNGs back to back days and they are still alive). Announcements, Taziki’s wife will be home today and always show love for Wildcat(special delivery upcoming), prayer led by YHC to take us out

    Check Slack a lot of things upcoming plus there’s a VQ tomorrow at Dogpile (Fergie) the usual activity at RNR(reminder to park around the back part we will be meeting there till November). Have a good one see you next time

  • Derivation vs Derivative

    the obtaining or developing of something from a source or origin.…

    A lucky 13 arrived to experience a Derivation of the Carillon run.

    Saab abides

  • DR at the Tavern

    ~5-mile run on the Atlanta Beltline trail, all new to YHC but through familiar places. PAX did 8 burpees for the 8 “Good Mornings” that were returned by others on the path. Dovetail mistook YHC for someone his parents’ age until the COT!

    BB: PAXMiner: Previous Beatdowns – F3 Atlanta

  • Mini Old Glory

    6 Davillians arise from their fatsack for a condensed but intense Friday morning bootcamp

    This how it went down

    Mosey to the school office

    COP (ALL IC) – SSH, Helicopters, Empire Walkers, DQ, LBC’s, ALT’s, Arm Circles

    THANG

    Mini Old Glory

    5 minute run around the school grounds

    10 minutes of 4 corners using the main parking lot:

    • 10 Merkins
    • 10 2ct Flutter Kicks
    • 10 Burpees
    • 10 WWII Situps

    5ish minute run/walk around the school grounds

    30 MOM – Included some starching

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Best showing of the week during spring break at The Creek today. Glad to have Trail Mix (renamed during our 2nd F time) out for the second day in a roll

    YHC took a poll since it was spring break to shortly the workout 15 mins and have extended 2nd F time at Rinse and Shine. Knowing Mr Holland would be their at least, plan was put into place. YHC was surprised to see the number of cars pulling in at 5:30.

    SPIT ON THAT!!

  • What constitutes a tree? At its essence, a tree is a majestic, towering, perennial plant characterized by a solitary, upright trunk supporting a lush canopy of branches, reaching heights exceeding 10 feet and diameters surpassing 3 inches.

    Six resilient leaders braved the morning’s gloom, gazing up at the partially veiled crescent moon.

    We convened in the parking lot for a single burpee.

    Then, we strolled to the tennis courts for introductions and a round of COP (Circle of Pain). Our routine included SSH (Side Straddle Hops), Don Quixote, Imperial Walkers, Ukrainian Soldiers, Fud, Wilson, Merkins, HRMs, and LBCs (Little Baby Crunches).

    Next, we ambled to the trees lining the sidewalk to keep Oyster dry and content.

    At each tree, we performed 10 deep squats, one merkin, and LBCs.

    Returning to the parking lot, we formed a circle for a session of Mary (core exercises).

    Announcements: Fergie will lead Dog Pile this Saturday. Let’s show our support.

    Despite Hand Shake’s absence for a beach holiday, his family remains in our thoughts and prayers.

    In a moment of gratitude, YHC (Your Humble Correspondent) expressed appreciation for the brotherhood of F3, acknowledging the dedication of each member striving for daily improvement, rain or shine. Despite playful banter about avoiding puddles, the Pax (group of participants) appeared to thoroughly enjoy the morning’s activities.

    Señor Frog.

  • A Dozen Flowers for our AO’s 5 Year Anniversary

    The most beautiful 12 roses an AO could possibly ask for showed up as a fragrant fifth anniversary gift. The AO reciprocated with a lovely walk down memory lane as DTH re-created the very first Forge sweat fest from April 4th 2019. Here’s how you properly feed a bouquet:

    The THANG: 

    WARMERAMA: 

    • Mosey a few lot laps with variable movements then circle up
    • Welcome & Disclaimer
    • x5 Burpees – Happy 5th Anniversary!
    • SSH x10 IC
    • DQ’s x10 IC
    • Ball Dippers x10 IC
    • No Cheat Merkins x10 IC
    • Freddie M’s x20 IC
    • DR. W’s x10 IC

    COP #1:

    • Mosey down to the handicap rails
    • x5 Burpees – Happy 5th Anniversary!
    • Partner up for x3 rounds of x10 Jerkins & x10 CliffHanger Merkins

    COP #2:

    • Indigenous Peoples Mosey to the cul-de-sac, last man Karaoke’s to the front 
    • x5 Burpees – Happy 5th Anniversary!
    • Circle up in Elbow Plank and review the F3 Mission, Credo, and Core Principles …about 30 mericans awarded for failure to recite properly…
    • Sweat Angels x15 IC
    • Crab Cakes x15 IC
    • Partner up to complete x3 sets of: x15 PLT’s & x10 Squerkins each

    NEED AN EASY WAY TO REMEMBER THE 5 CORE PRINCIPLES? Just remember the FORGE!

    • FREE
    • OPEN TO ALL MEN
    • RAIN OR SHINE
    • GUYS ROTATE THE Q
    • ENDS IN A COT

    COP #3:

    • RUN (not mosey) the straightaway, then Bernie up to Mount Chaplain
    • x5 Burpees – Happy 5th Anniversary!
    • Partner up for a DORA
    • x100 Merkins, x200 Squats, x300 LBC’s
    • Moving partner Bear Crawls up the hill, then runs back down to switch

    BTTF:

    • RUN (not mosey) BTTF
    • 1 minutes of High & Low Flutters
    • x5 Burpees – Happy 5th Anniversary!

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:  Apart from YHC, today’s Forge Anniversary party hosted an entirely different dozen than 5 years ago – amazing how many PAX have enjoyed the Forge over the last 5 years! Lots of positive commentary about the rapid fire pain fest, and a few raised eyebrows bringing back the Squerkins. YHC is extremely thankful to such an amazing band of brothers that regularly attend and help lead the Forge. Let’s keep the momentum going to grow SOJ! Yours, DTH

    Announcements (SEE SLACK!)

    • TwinTeam tomorrow with PFT training
    • FERGIE has his VQ at Dogpile Sat 0600
    • Next Ruck opportunity will be 6am at Rockwood prior to a Big Rig Beatdown
    • TUE 4/9 NTB Ruck-friendly Q
    • TIE 4/9 SOJ Town Hall – 8pm at Cap Ale off Midlothian – bring your ideas/concerns/updates
    • RUDY has hosted VQ 4/25 at Timberwolf, and we’re actively recruiting to get EVERY AO doing a VQ that week! 

    Prayer Requests:

    • Warby with a new eye diagnosis

  • Amazon, Nap, Train, Sleep….

    A good group of 9 came out to the first of back to backs for yours truly. I did not plan it that way but as I will state: If I sign up to lead a Q, no matter how busy, how much I’m worn out the night before I come out and honor my commitment. 530am struck, lets go over all we did:

    A little mosey to behind the school for the WARMARAMMA (SSHs, Don Quixotes, Imperial Walkers, Ukrainian Soldiers, Copperhead Squats, Merkins, LBCs with a little stretch to help the muscles especially hips and back get ready. Onto the first part: BLIMP(Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks). The first light pole started with 5 burpees, adding another exercise on top till we reached the P. After P, a moment then we reversed it all the way back down to 5 burpees

    Light pole alley next: last time I shorted one not this time. 45 Carolina Dry Docks, 40 jump squats, 35 2-count flutter kicks, 30 bird dogs(also known as dancing bear), 25 2-count ball dippers, 20 LBCs, 15 hand release Merkins, 10 deep squats(go as low as you can), 5WW2 we finished in overtime back to the flag

    Numbers, names (welcome Chris(Freud) to the group brought out by Wildcat yes he survived a Mudslide Q. Prayers to Taziki’s wife recovering from colon surgery, Florence had his latest interview for the Richmond Police (maybe one day he can say “respect my authoritah”. Prayer led by YHC to close it out

    Still have time to register for the GROWRUCK in May, those who come out to RNR starting this Saturday till November we will meet in the back area look for the flag and our vehicles. They are having a Latino Market perhaps they see us, we can recruit a few new people and sample some good food. Well time for me to get more sleep, go lay down for a while but if you’re at Satan’s Hill tomorrow be ready

  • It was Burptacular!

    Three simple kettlebell exercises: squat thrusters, high pulls, & swings broken up by burpees.

    Start with 10 and work our way down to 1. For example, 10 thrusters, 10 burpees, 10 high pulls, 10 burpees, 10 swings, 10 burpees. Then 9,8….

    End up with 55 of each kettlebell exercise and 165 burpees. Modify as needed. Simple, yes, easy, not so much.

    Beforehand we did some warmups and after the Burptacular we finished with two rounds of partner squats and runs. And we still had time for some Mary: Freddie’s, APDs & reverse crunches (aka work all gas out of your system).

    Not sure the pax is still talking to me but that’s what I get for browsing the web and thinking the Burptacular was a good idea.

  • Respectful Beatdown

    YHC is having some knee issues so I took the Q so there would be no lower body exercises.

    COP

    Around the parking lot stopping at each light pole for an upper body and core exercise. Exercises were: curls, tricep extensions, WW2s, flutter kicks, American hammers, lawn mowers, kb swings etc.

    Numbers, names, Corned Beef took us out.