Category: Richmond, VA

  • Pineapples, Gluten Free Cookies, and Below Average Baking

    Eleven to fifteen (or more) and maybe an FNG on wheels that never returned to get his name, gathered to share embraces for those we haven’t seen in a while. Eventually the gears dudes quieted down so I could explain instructions. After some strange and inquisitive looks, Singer asked if I was giving the PAX the dong. Well, I guess so. If no one signs up to Q, you get the dong.

    The Route

    • North on Commonwealth to a right on Fitzhugh
    • Right on Malvern
    • 5s left on Patterson, right on Nansemond, right on Grove, left on Malvern
    • Straight into Windsor farms, doing the full horseshoe before coming back north on Commonwealth to the flag

    Counterclockwise numbers, leapfrogging back and forth a few times before we got to our number.

    Moleskin

    Great to see a few faces that hadn’t been to RAMM in a while. You may disappear for a while, but when you show up, the badgering picks up right were we left off.

    Enjoy your Friday fellas. Go Rams.

  • Where’s Baldo?

    Where’s Baldo?

    Eight joined up this morning for some running and/or walking and/or exercises around the school. We ran north up Pump and stayed left on (old) Pump, took a left on Robson, left on Sable, left on Waterford, left on Church and came back either via Glen Eagles or Pump. 5 miles if you went back Glen Eagles.

    At coffee, we talked about testicles, disposable camera pranks and a future best seller which is either a book filled with lots of photos of nuts and you need to search for a particular pair or a more true variation of Where’s Waldo but Waldo is hanging brain and you need to find his red and white striped balls. And as I think of it, our route looked like a couple of weirdly shaped balls. So where is Baldo anyway and is he wearing pants?

  • Spring has arrived!

    20 strong beasts came out on this absolutely perfect morning for a nice little beatdown at Satan’s Hill. It is nice to see attendance numbers creeping back up as the weather improves. Sunny and 70 is for everyone, sunny and 20 not so much! Here is how it all went down:

    Warm up: Mosey to the bottom of Satan’s Hill and back to the parking lot. Welcomed the PAX including 1 FNG (Justin – HUD) and went over the F3 Mission Statement. Exercises included Invisible Jump Rope, Copperhead Squats, Deadman Hang (C/R/L), Cherry Pickers, Merkins, Butterfly Stretch, Knee to Chest (R/L) and Flutter Kicks

    COP 1: Satan’s Hill Cindy Play, Partnered up and started in front of the parking lot and traveling partner goes to the fire hydrant and back with exception of round 5 ended at the top of the hill. Round 1: P1 – Cindy Curls, P2 – Grapevine facing R + 10 merkins at top; Round 2: P1 – Skull Crushers, P2 – Grapevine facing L + 10 werkins at top; Round 3: P1 – Overhead Rainbows, P2 – Bernie + 10 Diamond merkins at top; Round 4: P1 – Chest Press, P2 – 10 count bear crawl, 10 lunges, 5 broad jumps until reaching endpoint + 10 Alligator merkins at top; Round 5: P1 – Abs Invisible Rope Climb, P2 – Sprint to top of Satan’s Hill + 10 merkins at top

    COP 2: Triple Check: Twisted Jump In/Outs, Jump Squats, Runner to the bottom of Satan’s Hill

    COP 3: Dora: 100 Carolina Drydocks, 200 (2) count scissor kicks, 300 Calf raises w/ Raise the roof – Runner to end of the parking lot

    Time called, Numbers & Names

    Announcements – Pickleball starting back up – See Slack/Oyster for more details, Oyster’s Paid Lunch March 29 at Rusty Taco, Grow Ruck May 3-5, F3RVA 10 Year/Pediatric Cancer Awareness Convergence September 21 (more info to follow soon), Alamo 1 Year Anniversary 3/18 – Let’s get big numbers out for this!

    Prayer Requests – Yeehaw’s daughter, Liv, has additional scans on Tuesday 3/19 – prayers for positive news

    Thanks to all for coming out this morning and bettering yourselves! Good to see so many with a good mix of some OGs, some 1ish year guys, some pretty new guys and an FNG. Welcome to Justin (HUD) a real estate developer. Thanks to WebstUR for recruiting him! Keep getting out and pushing yourselves and those around you!

  • Lucky Horseshoe for 2

    2 guys showed up for a long overdue Opus beatdown

    COP — All the exercises

    lucky horseshoe
    lap, 20 merkins
    lap, 20 merkins, 20 smurf jacks
    lap, 20 merkins, 20 smurf jacks, 20 WW2
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats
    lap, 20 merkins, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 smurf jacks, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 WW2, 20 jump squats, 20 plank jacks
    lap, 20 jump squats, 20 plank jacks
    lap, 20 plank jacks

    50 calf raises, 20 dips, 20 donkey kicks

    Fun times had by two. Peace

  • Truck Stop

    11 country boys rolled up to the Forge Truck Stop to show off their lift kits and knobby mud tires treads. A few showed up in cars but expressed they’d be trading them in for pickups this weekend. 

    WARMERAMA: Mosey to bus loop and circle up. YHC led PAX through SSHs, Dead Man Hangs, Cherry pickers, ‘Mericans, planks, LBCs…

    COP #1: The BEAST – 6 exercises, performing 6 reps at 6 stops on the football field). Start at goal line, sprint to 25yd line and do 6 reps, then to 50yd line and do 6 reps, then to 25yd line in other side of field and do 6 reps, then turn around and come back making each stop. Hold Plank until six is in. Exercises: Rd. 1 – Merkins; Rd. 2 – WWIs; Rd. 3 – Walking lunges; ; Rd. 4 – Burpees; Rd. 5 – American Hammers; Rd. 6 – Jump squats

    Mosey to wall for a minute of People’s Chair. 

    COP #2: Build a Beast – Find a hill then: 5 Burpees, run up and back; 5 Burpees, 5 Scrunchy Frogs, run up and back; 5 Burpees, 5 Scrunchy Frogs, 10 Ball Dippers

    COP #3: Sprint for the Stars and Stripes – 75% sprint across parking lot to flag. Drop for 10 Americans at flag. Jog back to start line; 100% sprint across parking lot to flag. Drop for 10 Shoulder Tap Pushups

    Circle up for plank and 10-count of Mountain Climbers in cadence. MOSEY BTTF

    COT: Counterama #11; Namerama; Announcerama; YHC took PAX out in prayer

    NMS: Good crowd today. Inspiring to see so many men pushing themselves to be better. Glad to welcome FNG TIN MAN into our fold. 

    ANNOUNCEMENTS: Register for GrowRuck. Practice on Saturday at 06:00 before Rock n Roll. Or on Sunday at 06:00 at Forest Hill Park Stone House (ends 08:00). DTH will have a treat for those who show up on Sunday. 

    PRAYERS: Prayers for Marie (Machismo’s friend) and anyone/anything else we were thinking about this morning but did verbalize.

  • PI day hill training

    12 strong showed up this morning to get themselves ready for the pool this summer. YHC was ready with the plan….

    Mozey aaround to the back of the school for Warmarama- SSH, Helicopters, cherry pickers, merkins, flutter kicks and LBCs

    11’s across the parking lot – Squats and decline merkins

    Mozey over to the hill for some training….triple check…Runner up and down the hill 3 times, freddie mercurys, LBCs

    after the hill we turned to a dora down the road to the entrance. 100 merkins, 200 lunges, 300 heels to heaven ( not a crowd favorite)

    Indigenous mozey with last person doing 5 merkins. mozey over to the wall for some wall sits and donkey kicks to finish off the party.

    announcements- GROW RUCK , LOVE FOR LIV event, Lunch on Oyster

    Prayers- Continues Prayers for Liv and family and praise to the pax for the prayers for swoops friend who is now back from brazil and recovering from the paragliding accident.

    Thanks for the opportunity to lead as always. Hope you all enjoyed some pie today!

  • KBs & 3.14

    Nothing like some KBs to start off your pie day.  Put in the reps, break a sweat and burn enough calories for some pie later on.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the picnic tables for 11s with 2x step-ups and sit ‘n presses
    • Mosey to the bus loop for a KB ladder with 5, 10, 15, 20 reps of the following:
      • 50 tricep presses
      • 50 curls
      • 50 swings
      • 50 sumo squats
      • 50 high pulls
      • 50 lawnmower pulls, each arm
    • 4x check with the following:
      • Run
      • Overhead pulls
      • KB press
      • Column sit
    • Mosey back to the parking lot for COT with YHC taking us out

    Great work from the PAX today.  Got stronger and had some fun.  Always a great start to the day.  Hopefully we can carry this energy and joy into the rest of our day.

    God is good all of the time!

    Attila

  • Help the brother out

    TYA Q’d on this cold morning. Don’t remember what happened and vague on who was there. If you were there and are not in the PAX list, feel free to update!

  • Sammy the Dead Rat

    5 beefcakes + 2 walkers gathered in the darkness of 45MOM for a hot potato beatdown. Here’s what happened;

    Bodos: Mosey to the corner of Grove and Westmoreland. COP. Mosey down Commonwealth to the Soccer fields. Shoots and Ladders: run 2 trees, bernie back 1. 5 merkins at each tree. 2nd round: LBC. 3rd Round: Squats. Potato passed to Swirly.

    Swirly: Mosey back to the corner of Grove and Westmoreland. Grab a spot on a picnic table. 10 incline merkins, 10 dips, 10 step ups. 3 rounds. Potato passed to Señor Frog.

    Señor Frog: Mosey all the way down Westmoreland to Cary. 1 Merkin at each tree. Continue on Cary toward Commonwealth. 1 Merkin at each tree. Potato passed to Hitch.

    Hitchhiker: Mosey to the Pavillion. Grab a pole. 10 pole-smokers, 10 American Hammers, 10 Crunchy Frogs. 3 rounds. Potato passed to Anthrax.

    Anthrax: mosey back to the flag. FInish up with WW2s.

    Bodos took us out and shared his favorite childhood story.

    NMS: Great workout this morning boys!

  • 3 amigos

    COP

    Typical warm up exercises

    THANG

    short mosey, bleacher exercises, triple check, a long Dora followed by a ring of fire with a little Mary at the end

    COT

    Numberama namearama, prayers for bullseye’s grandma Gloria