Category: Richmond, VA

  • That’s it? For 45 minutes?

    In a rare SOT/MOT crossover, 10 PAX met at the midlo middle school. IronPAX had come to the track! Time hit and we were off! The following was the routine:

    One lap around track

    5 BDE burpees

    one lap around the track

    5 BDE Merkins

    rinse and repeat for 45 minutes

    your score is how many meters you run. Most got about 3-4 miles in today!
    time called and we went back to the flag.
    numbers, names, announcements, YHC took us out.

    lots going on in F3RVA!

    Love for Liv on Sat!

    next week is 9yr convergence at the crucible and the sit and sip

    submit ideas for F3RVA logo to Try Hard for upcoming shirt order!

    NMM

    welcome to Callahan! He is yeehaws brother who hails from TX and is in sales. Posted on his own down there after hearing about F3 from his brother. TCLAPS to you brother , 2nd ever workout was a doozy!

  • Never Take It For Granted

    2 Early Ruckers, 2 Runners, and 1 5:30 Rucker explored the roads of Rutland this morning

    Early Rucker did their thing

    5:30 Rucker hit the side roads and trail of Rutland to get in 2.5 miles

    Runners did the Rutland/Cool Spring Forster Trail Loop to get in 3.5 miles

    All made it back with some time to spear and YHC took the moment to share some sad news he received yesterday morning

    A prominent member of our Atlee community and former elder of YHC’s church unexpectedly went to be with the Lord Tuesday afternoon. Johnny who was EHed by The Carpenter and YHC a few times in the early years of DaVille was only 43 leaving behind his wife and two children

    Losing someone close like this and so young has remained my our short our time on this world is so short and to not take it for grant. Each day we have with our family, friends, and our F3 brother is a gift. This loss was remainder of our precious that gift is.

    “For we are his workmanship, created in Christ Jesus for good works, which God prepared beforehand, that we should walk in them.” Ephesians 2:10

    SPIT ON THAT!!

  • Talk is cheap

    Lucky 13, mosey to the cul de sac, warmarama.

    Lightpole 11s: Imperial Sumo Squat Walkers + hand-release mirkins.

    Lower lot lady of the night 4 corner abs: 20 LBCs, 30 flutters, 40 plank jacks, 50 American Hammers.

    All you got sprint up the hill to the flag.

    COT with gratitude. Thanks for showing up and putting in the work.

  • Impromptu Hot Potato

    6 men posted on a nice fall morning for a kb beatdown.

    YHC offered up the Q and the PAX decided to hot potato.

    • COP (Bulkhead)
      • SSH, neck rotations, arm circles, alt lunges, LBCs etc
    • Mini Dora (No Idea)
      • Lunge to end of parking lot and back (timer)
      • 50x Lunges, 100x lawn mowers, 150x demon crushers/curls
    • Wall sit (Boo Boo)
      • Wall sit until you want a break then do a burpee, rinse and repeat
    • 4 corners (Yardsale)
      • C1 – 40x curls
      • C2 – 25x WWIIs
      • C3 – 40x skull crushers
      • C4 – 40x calf raises
    • Boat canoes by Yardsale
    • Numbers, names, No Idea took us out
    • Great job gents!

  • ChatGPT

    On this crisp morning, two dedicated F3 brothers, Oyster and Hitchhiker, gathered at the break of dawn for an invigorating workout session. Known for their unwavering commitment to fitness and camaraderie, Oyster and Hitchhiker were ready to conquer the challenges of the day. With the sun rising and the world awakening around them, these two comrades embarked on an intense fitness journey, pushing each other to achieve their best on the path to physical excellence. Their morning workout was not only a testament to their strength and resilience but also a reminder of the bonds that are forged through shared sweat and determination.

    Warmarama:

    • 1 Mile Run: To get the blood pumping and prepare for the workout.
    • LBC’s (Little Baby Crunches)
    • Helicopters
    • WWII (World War II sit-ups)
    • DQ’s (Don Quixotes, a dynamic stretching exercise)

    The Thang:

    Merkin Step Climbs: We completed 5 Merkins (pushups with hands close to the body) at each step of the amphitheater. The amphitheater served as a challenging terrain to intensify the Merkin routine.

    1. Amphitheater Perimeter Run: After completing the Merkins, we ran around the perimeter of the amphitheater. This provided a cardiovascular challenge and incorporated agility and endurance.
    2. Dip Step Climbs: Following the run, we completed 5 dips at each step of the amphitheater. Dips target the triceps and upper body strength.

    0.5 Mile Mosey: A relaxed jog to cool down and gradually lower heart rates.

    Workout Notes:

    • Oyster and Hitchhiker tackled this amphitheater-based workout, which combined strength and cardio elements for a comprehensive fitness session.
    • The Merkin and dip step climbs added resistance and variety to the traditional exercises.
    • Running the amphitheater perimeter provided an extra challenge by incorporating inclines and declines.
    • The cool-down mosey helped to reduce heart rates gradually and prevent muscle soreness.

    Overall, a challenging and rewarding workout session that pushed physical limits and fostered camaraderie between Oyster and Hitchhiker.

  • Stretching time

    The usual three turned up early Wednesday morning. Not to hot, not to cold. Pigskin stayed to do his usual circles around the school. Pinto and I ran to retirement community at the end of Three Chopt road. We did Dora there with merkins, squats, and LBCs. After finishing Dora YHC was surprised to discover that there were still 25 minutes left on the clock. Trying to stretch out the run back to the flag we stopped at every sign on our left and did two burpies (inspired by Gomer). That helped a lot with time.

    My usual apologies for the delay (I gave myself a promise to do backblast right after, but the promise is not working yet).

  • Ascending test… What?

    YHC was ready for a 1 year F3 anniversary Q last week until some crazy bug hit me the night before. PAX started rolling up and we moseyed on over to the basketball court for what was to be a Big Rig Beatdown. Here’s an idea of what happened in the dark.

    Warmup

    SSH IC

    DC IC

    Imperial Squat walkers IC

    On your 6

    Legs in and out while doing arm circles IC

    Heel taps IC

    LBCs IC

    10 merkins oyo

    Warmup complete

    Time for some real Ab work

    Alternating stiff legged LBCs IC. Like Freddie Mercuries only slower and slightly different motion

    American Hammers IC

    Oblique V ups both sides IC

    one more round of Alternating stiff legged LBCs IC

    This is where things got interesting. With Florence having to push back his 5 year anniversary Q, YHC felt a deep dive into the Exicon was necessary to truly honor our fallen brother. We did a modified triple check on the basketball court.

    2 PAX would perform a broken wheel barrow (holding only one leg) while the other PAX performs Ascending Testicles on the wall. (Basically Balls to the wall starting out at an angle and walking hands in to vertical)

    Only 1 round of this seemed necessary

    We moseyed our way towards our vehicles but stopped for some of Chaplain’s Indigenous polesmokers PAX got to choose their own traveling exercise.

    Moseyed over to the hill next to the football field for A Dora

    100 DC Ball dippers for Florence

    150 DC Mountain climbers

    200 merkins

    PAX would Bernie Sanders up the hill and run back down. The ball dippers followed by Bernie Sanders up the hill were real quad killers.

    Mosey back to the flag and break up in teams of 2 for merkins and toe taps followed by a few minutes of Broga led by Mudslide.

    Great to be back after being hit with some type of bug last week. Been a great 1 year being a part of F3. I am truly blessed to have found this amazing group. God is truly great.

    Names and numbers

    Announcements

    Love for LIV on this Saturday. Check Slack for details

    Prayer requests

    Pray for a close family friend of Posh who just passed away last night.

  • BURNOUT BEATS

    9 SOJ studs gathered like moths to the flame under the bright light of the Nishimura comet. They came for a ride on the DTH pain train, then they discovered the train has another gear – lower, more powerful, and truly painful. 

    WARMERAMA: 

    • Mosey onto the Bball court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    THE THANG:

    • Mosey down to Field 1 and Circle Up
    • BURNOUT BEATS – for the duration of each song, the PAX completes a given exercise, but then when burnout reached and unable to continue with decent form, begin alternative exercise until song completion
    • Between thumping Alt Rock song burnouts, run across Field and back
    • Song 1 – Mericans burnout, Squats if needed
    • Song 2 – WWII’s burnout, Arm circles if needed
    • Song 3 – Sumo Squats burnout, Hold Plank if needed
    • Song 4 – Carolina Dry Docks burnout, Raise the Roof when needed
    • Song 5 – Oblique LBC burnout (alt sides as needed), Hug a Tree if needed
    • Song 6 – Ball Dipper burnout, Dips when needed
    • Song 7 – Bleacher Step-ups burnout, then all do more Dips 

    Mosey BTTF:

    • Flutter Kicks for the SIX

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS: Wow! …well that certainly did the trick. YHC’s major muscle groups are feeling suuuuuper limp noodle today. Will definitely be bringing this routine back. Appreciate the PAX sticking with it and giving it their all. As always, YOU GET OUT WHAT YOU PUT IN! SYITG, DTH

    Announcements (SEE SLACK!)

    • F3RVA shirt design competition! Please submit your regional logo for the RVA shirts to DTH sometime this week. 
    • 9/16 – 7am Alamo Convergence – Futon VQ + Love for Liv
    • 9/16 – 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres
    • 9/23 – 0730 Convergence at Crucible celebrating 9 years of F3RVA
    • 9/23 – Anniversary Sit&Sip in Amelia
    • 9/25 – Hoedown – Senor Frog VQ 

  • Quintuple Checks are in, Triple Checks are out

    5 for Heartbreak today, YHC was the Q.

    Mosey to PES Parking lot for a COP of various exercises and introducing The Polka, straight from F3 Hampton Roads

    Mosey to the PES Playground, (4) sets up Pull Ups

    Parking Lot fun – Bear Crawl to each Parking Spot and doing (1) HRM, 14 parking spots total. Next set of spots do 3 Squats and 5 LBC’s, 14 parking spots

    Mosey to front of PES for a Quintuple Check – P1 Runs, P2 Calf Raises, P3 Step Ups, P4 Dips, P5 Flutter Kicks. Audible after the end of Round 3

    Mosey to the front of QMS – 10 Derkins, 10 WWII’s x 5 rounds

    Mosey to parking lot for 1.5 Minutes of Mary

    Announcements – Senor Frog VQ Monday, September 25th at Hoedown. Anniversary Convergence 9/23 location? 5k Race sponsored by Freeman HS/Trinity UMC/Third Pres on Saturday, September 16th at Trinity UMC at 0800, Gomer was trying to get a F3 group to launch at 0830, see Gomer. West End lunch at noon today at Firehouse Subs Innsbrook.

  • HM Trail

    We had 3 ruckers meet at 5am for about a 3.7 mile hike through trails in the Honey Meadows development, and back around the 3 school campus. The runners logged in about 5-6 miles running through the Kings Charter Area and cutting through the Honey Meadows development.

    Numberama namerama YHC took us out in Prayer.

    Have a great day gents and see you in the gloom soon! Cheers….CB!