Category: Richmond, VA

  • Smooth skin for life, guaranteed

    Five went Deep this morning and had some difficulty coming up with exercises by letter. Before we got there, we did some warmups in the school parking lot, moseyed into Green Gate with ten merkins at each of the first five lights and then went to another parking lot for 11’s of WW2s and Dips. Then we moseyed closer to Broad Street to stop at Seymore’s favorite store, Milan Laser Hair Removal.

    Each Pax was challenged to pick an exercise that spelled Milan. We started with Merkins, Imperial Walkers, Lunges, APDs and then we got stuck on “N” and did a 5 burpee penalty. Seymore started to show signs of either creativity, laziness or needing hair removal with attempting to create Nevada Prom Dates. It was rejected.

    We then went next door to Attila’s favorite, Blue Cow Ice Cream. The challenge this time was Blue Cow. We started with Burpees, LBCs, Ukrainian Soldiers and then Seymore said Energetic Deadman’s Hang, which I vetoed, and we did Elevated Merkins instead. Followed that with Copperhead squats and then did Outlaws and Wide Grip Merkins. We moseyed to the main drag and on the way back took the Wong’s Tacos challenge. The main challenge is me remembering what we did.

    The pax came up with Wide grip merkins (repeats allowed), an “O” I can’t remember, Nine merkins, some sort of G exercise, SSH or Squats, we got stuck at “T” and had penalty burpees, Alphabet Flutters (spell the alphabet with your feet), Crunchy Frogs, Overhead Press & Side Lunges. I wish I could remember more but at least Seymore has “Smooth skin for life, guaranteed”

    We then went back to the flag did a little Mary and ended on time.

    Reminder: Lunch Tuesday at Joeys.

  • Spring Out of Bed

    Three absolute animals sprang out of bed into the first regular workout of Daylight Savings Time. Temperatures were 70 and sunny. According to the half dozen delivery vehicles visiting this morning, the following might have happened.

    Mosey to the teacher’s parking lot for the COP.

    50 SSHs.
    Dead Man Hang
    Lisa’s
    Pigeon left / right
    Don Quixotes
    Imperial Walkers
    Hillbillies
    WWIIs
    Flutter kicks
    Hand Release Merkins

    Parking Space Exercises

    3 merkins, 3 WWIIs, 3 squats at each space. 3 burpees at the No Parking Zone.

    Reminder: Time for us as visitors was limited to 15 minutes, according to the signs.

    Touch a Tree (Rules explained; no questions of any sort)

    Rounds of 10 and 8…WWIIs and Flutter Kicks

    Rounds of 4 and 6…squats and monkey humpers

    Round of 2…les burpees

    Mosey to the parking lot…bear crawl up the asphalt hill, run back down, across the parking lot, 10 merkins, 20 squats, and Bernie Sanders back to the asphalt hill. 3 rounds.

    Numbers, names, and Salt Lick took us out with a message about gratefulness.

    Announcements:

    Looking for a site Q for The Bridge going forward.

    NMS: 56 and foggy is perfect. Who needs to sweat when condensation does the trick?

  • Spring Forward Respectfully

    Five sleep deprived dudes, all getting respect, arrived in the dark for another episode of Sunday Funday. Sippy originally led the way was we we crossed the bridge then ran along the south before returning on the north.

    COT: Numberarama, Name-O-Rama, Announcements, Sippy Cup took us out.

    NMS:

    It was great making it out to Sunday Funday this morning. YHC ran most of the way with Helix, and we were able to catch up on what our families are doing as well as other topics.

    During the COT, Sippy Cup started a discussion about the time change. We then started a discussion about when it should be and if it was necessary. British Columbia is springing forward and not going back. Spain has it but springs forward in April. Some cons of spring forward include: messes with our circadian rhythm leading to an increase of strokes, increases in obesity, and car accidents. Pros: Maybe saving electricity cost and possible economic benefits with people staying out longer. It is also nice in March to have more daylight after work. Will we keep changing or will our politicians choose standard or daylight savings. Stay tuned.

    Announcements: There are several in the F3RVA community who need thought and prayers. Say a prayer for them today.

    Gotta Run!

    Phonics

  • Dinner Date with Redwood Ruckers

    202 days until GTE-74, and seven ruck studs accepted the DTH invitation to trail-blaze new territory and enjoy a romantic dinner at The Galley along the way. Launched from The Forge at 1500 and crossed the tracks into no-mans woods behind HHS and Walmart, looping around and back to the tracks to cross under Chippenham, all PAX impressed with the quality of the dirtbike trails throughout the woods, ad we momentarily paused to thank the dirt bike Gods on the top of an unusual dirt mound mountain. Second loop around the woods behind Target/Publix, finding a few ravine/creek crossings challenging (the motor boat was not used…) Then emerge for a fine dining experience at The Galley. Appetizer of biltong jerky courtesy of Sable. Falcon Smash and Galley Burger – YUM – now where’s the Pepcid?! Our return was a much more direct shot BTTVSF hugging trails along the railroad (we will return someday for the abandoned tractor tire…) Total distance covered approximately 5.15 miles. Amazing conversation enjoyed back all. Epic adventures! More OTB rucks planned monthly between now and GTE-74 in September. ANYONE welcome to join – plenty of spare rucks on hand. Yours AYE! ~DTH

    REGISTER HERE:

    https://event.freedom-ops.fit/gte-74

  • These Rucks Ain’t For Free!

    2 of New Kent’s 2026 best ruckers are on a mission to log the most miles rucked in a year! We staked our SF’s at the park entrance and got started a few minutes ahead of 0600 to log some distance on the extra credit ruck. Let’s keep it going Commando!

  • Father of The Bride

    Two Bermuda Boys met at Goyne Park for the latest installment of the Bermuda Triangle.

    Nothing fancy, just some laps around the school broken up by merkins and a good dose of core exercises. YHC didn’t realize until after, that there were no leg exercises.

    YHC was in his taper for the Half Marathon this weekend so it was relatively light workout for Bermuda. Which didn’t bother Shooter, as he was recovering from illness.

    Great to catch up with Shooter, whose daughter is getting married this weekend. Congratulations!

    As usual, we had plenty to pray for.

  • Tater replacement

    Tater wasn’t feeling well and sent some of us a text. So I took the Q for today.
    Mosey around the parking lot.
    Disclaimer
    • I’m not a professional
    • Push yourself but don’t hurt yourself
    • Don’t leave here with more injuries than you came with
    • Feel free to modify any exercise
    Warm-up
    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch:
    Mosey to Gridiron Endzone
    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch:
    Mosey to Gridiron Other Endzone
    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Dollies
    • Stretch:
    Mosey to the wall in front of the school
    • People’s Chair 15 Air Press, 10 BTTW Shoulder taps, 5 Burpees OYO
    • People’s Chair 15, Milkers, 10 BTTW Australian Mountain Climbers, 5 Burpees OYO
    • People’s Chair 15 Muhammad Ali, 10 BTTW Toe Taps, 5 Burpees OYO
    • People’s Chair 15 Lalannes, 10 Dirty Hookup, 5 Burpees OYO
    Divided up for Triple Check:
    • Partner 1: Timer runs around the parking islands
    • Partner 2: Squats
    • Partner 3: Crunchy Frogs
    • Stretch:
    Mosey to the poles for Pole Smoker Indian Run
    Mosey to the benches on the far side of the field (away from the bathrooms)
    • 10 Bulgarians in cadence: right leg back
    • 10 Bulgarians in cadence: left leg back
    • 15 Dips in cadence
    • 10 Derkins in cadence
    • 10 Bulgarians in cadence: right leg back
    • 10 Bulgarians in cadence: left leg back
    • 10 Dips in cadence
    • 10 Derkins in cadence
    • Stretch
    • 10 Bulgarians in cadence: right leg back
    • 10 Bulgarians in cadence: left leg back
    • 10 Dips in cadence
    Mosey to the parking lot bathroom for Triple check
    • Partner 1: runs across parking lot and back
    • Partner 2: Flutter kix
    • Partner 3: Squats
    Circle up in parking lot for ‘ring of fire’. Each person led an exercise.
    Times up!
    Announcements
    March 10: Tuesday: 2nd Tuesday 2nd F: Joey’s Hot Dogs in Innsbrook, Noon.
    COT
    Lou Holtz recently passed away. I remember watching a motivational film. He was both inspirational and funny. He “was renowned for motivational, faith-based, and leadership-focused quotes, emphasizing attitude, discipline, and personal responsibility.” Google
    “Life is 10 percent what happens to you and 90 percent how you respond to it”.
    “Do right, do your best, and treat others as you want to be treated”.
    “No one has ever drowned in sweat.”
    “Don’t tell your problems to people: eighty percent don’t care; and the other twenty percent are glad you have them.”
    “You’ll never get ahead of anyone as long as you try to get even with him.”

  • 1984

    At 6am YHC was about to launch a solo ruck, when House Party rolled in and saved the day. We stuck to the main road and parking lots, and completed multiple laps……even tried out the new port-a-potties! Great conversation topics including iPhones reading people’s minds.

  • Into the Fog

    5 Rock N Roll Regulars came out to Rockwood for some fun. YHC had been so excited about the warm temperatures recently that I must have overlooked the fact that it was going to be cold, wet, and foggy outside. Lucky for us, it was 70 and sunny in our minds.

    Mosey the the BBall courts for Warmerama:

    Quick welcome and disclaimer

    Various exercises in cadence.

    Suicides:

    Move to baseline for –

    1 normal suicide

    1 burpee at each line

    1 burpee, 2 LBC’s at each line

    1 burpee, 2 LBC’s, 3 merkins at each line

    1 burpee, 2 LBC’s 3 merkins, 4 American hammers at each line

    1 burpee, 2 LBC’s 3 merkins, 3 American hammers, 5 Carolina dry docs at each line

    4 corners:

    Mosey to the large parking lot for 4 corners with –

    25 hand release merkins,

    50 WWII’s

    75 flutter kicks

    100 monkey humpers

    Quintuple Check:

    Mosey to the hill near the trail for a quintuple check with –

    Merkins, Dips, LBC’s, Monkey Humpers

    Runner runs down the hill and back up.

    3 rounds of wall work:

    20 donkey kicks/Hoe downs

    15 donkey kicks/Hoe downs

    10 donkey kicks/ Hoe downs

    All in cadence

    Catch me if you can:

    Mosey to the area next to the dog park –

    Partner 1 bear crawls while partner 2 does 5 burpees and runs to switch spots.

    Long mosey back to the flag for a couple mins of ab work.

    Names/Numbers/YHC took us out.

    Prayers for Chaplain’s son Jake as he recovers from his concussion. Prayers for Melville’s mother as she recovers from rotator cuff surgery.

    Great work today. Always a great time a Rock N Roll.

    Thanks for letting me lead,

    House Party

  • Give Us All Your Hot Dogs & Skittles!

    5 HIMs emerged for a Beaver Style Lumberyard beatdown this morning, and they all pushed through it with great vigor! Baseball Season is upon us and so is the Snack Shack! Folks were bringing in what Yukon thought to be goodies as we were running through the rough and demanded hot dogs and skittles in passing that had YHC giggling!

    Here’s what they witnessed:

    Mosey to the E Helipad for disclaimer, F3 Mission and Warmarama:

    • Arm Circles
    • Reverse Arm Circles
    • Cherry Pickers
    • DQ’s
    • Ukrainian Soldiers
    • Various Leg Stretches
    • 49 SSH’s IC

    Eye of the Storm. 2 Rounds – 5 Burpees in the Eye between 4 routes of exercise of 12 reps each including:

    • Merkins
    • Sissy Squats
    • LBC’s
    • Plank Jacks

    Mosey to the Coupon Stack for a round of YHC current favorite, Jack Webbs(thank you Gypsy!).
    •Merkins & Coupon presses

    Mosey to the W helipad for final COP

    Deck of Leadership – F3 Card deck goes in the center of the PAX. 2 PAX draw a card from the deck, highest draw wins the chance to lead the PAX by counting cadence of exercise drawn or sets distance of MoTs.

    • 100 Yrd Bear Crawl
    • Burpees
    • Oblique Crunches
    • Heels to Heaven
    • Rosilita’s

    Numbers & Names

    Announcements & Prayer Requests – Big prayers for the leadership of this nation.

    Yukon closed us out in prayer.

    Way to push yourselves this morning men! Thanks for coming out!