Category: Richmond, VA

  • 8/25/23

    #BigDataIntegrity

  • IronPAX pre-season

    Despite some discussion as to wether or not all the PAX would complete the ironPAX challenge for this week… all attempted and completed the workout for the week!

    “The WIN” Volume 2

    • Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
    • Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
    • Behind the numbers
      • 800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
      • 13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
      • 5 warm-up exercises represent 1 for each Olympic athlete that he coached
      • 7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
    • Format
      • Complete the workout for time
    • Need a 400-meter track or path marked out
    • Coupon is needed for this workout
    • Start the timer when the warm-up starts.
    • The Thang
      • Warm-up (performed in cadence)
        • 13 reps of each exercise (all 4 count)
          • SSH
          • Imperial Walkers
          • Shoulder Taps
          • Mountain Climbers
          • Plank Jacks
      • 800-meter run
      • 85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
        • Hand Release Merkins
        • Big Boy Sit-ups
        • Goblet Squats
        • Dips
        • Overhead Press
        • 4 count flutter kicks
        • KB Swings
      • 800-meter run

    TCLAPS to Cookie who did the 85 reps together. (We chose to break them up as per the relay style)

    Announcements, numbers, names, YHC took us out.

    NMM

    Welcome to Cauliflower! EH’d by Honeymoon, he hails from TN and was a wrestler and wrestling coach.

  • B(Broga) before C(Convergence)

    I put it out there before the convergence if anyone wanted to get loose and stretched before the convergence(come to the amphitheater 630am start time). What started as 3, grew into 6 as we got into one of my better flows. It started upper body moving to the lower, then those slow merkins(3 seconds down, hold for 3, back up for 3) getting things rolling. It was more of getting the lower body loose(runner’s lunge working on pulses to help get into the pose) deep squats, then rising up slow(5 count) with arms above the head.Last little bit working on the hips with one of 4 positions(L sit, L sit knee close to heel, figure 4 or full pigeon) then rising up into down dog and knees to elbows each side. Done then stroll over and get ready for the convergence

  • Putting the work in on labor day

    49 Redwoods met in the warming gloom for our Labor Day convergence. According to the indecisive Land Rover driver looking for the Farmer, here is how it went down more or less.

    5 Burpee start, mosey to COP. Disclaimer, Mission. All IC: 10x SSH, 10x Don Quixote, 20x ‘Merican, 10x WW2, 10x Hello Dolly, 10x Rosalita. Mosey to…

    Upchuck Q. Triple Check touch a tree, Runner fondles 10, 8, 6. Monkey Humpers, LBC. Mosey to

    Corned Beef Q. Triple Check pipe loop. Reverse Crunch and Lunge in place. Mosey to…

    Oyster Q. Triangle Triple Check. ‘Merican and American Hammers. Mosey to…

    5 min of Mary. all IC. 20x Hello Dolly, 20x Rosalita, 20x Flutter Kick, 15x Freddy Mercury, 5x Bohemian Rhapsody.

    Hutton took us out. Prayers for Yee Haws daughter and those suffering mental anguish.

    Thanks to Hutton and Pigskin for bringing Gatorade and Water. 2F at Ellwood Thompson.

    Announcements

    • 16 Sep Workout for Liv at Rountree / Satans Hill
    • 16 Sep West End 5k
    • 23 Sep 9 year F3RVA Anniversary Convergence at the Crucible.

    NMS – Labor day is a day off of work but we put the work in today in time for family and fun. Thanks to all the Qs for their planning and execution. And thanks to all the PAX that made it out today.

    Get Some!

  • Trail Mix

    YHC had just gotten 5 miles pre run before the pre run with Boberry. Neither of us had any route planned out. Boberry suggested a trail run. We hit the trail on the other side of the river. I would say I barely have even a little bit of trail running experience, but always glad to try something new, especially with someone who has a better idea of what they are doing. Great to catch up with Boberry as our paths have crossed on many occasions, but got to get to know him and his story a lot better. Also glad to run with a more seasoned runner. Hope I didn’t slow him down too much. We made it back with about 10 minutes to spare before the convergence. Caught up with a few PAX and YHC hit the road.

  • F3 Tallahassee, Prison Yard AO

    Snowplow, Tommy Boy, Cappucino, Manguy, Splinter, Red Elephant, Jayhawk, Brisket, FNG Mitch, and Florence bulked up at the Prison Yard this morning. Here’s what happened :

    Snowplow led the Q. He is a PAX who lost his vision 10 years ago due to a genetic disease and he still consistently posts and leads Q’s. To say he’s inspiring is an understatement. 

    F3 Core Principles and Mission Statement

    Lord’s Prayer

    Buy In : 10 Burpees IC

    Mosey to 50 yard line of football field

    23 Reps IC of each of the following : SSH, LBC’s, Heels to Heaven, Windshield Wipers

    Split into two teams of 5 then line up at opposite end zones with your team. Each PAX takes turns putting on a blindfold then runs to the other team’s end zone. The opposing team designates 1 PAX to clap so the runner can hear the sound to run towards. The rest of the PAX switch off holding plank, Al Gore, and Stationary Lunges while they wait their turn to run. Repeato until all PAX have run. 

    Retire the blindfold

    No Mercy Mile around the track : Do 4 laps of the following – Sprint 50 meters on straight away, bear crawl the curve, Sprint 50 meters, do 25 Merkins, Sprint 50 meters the rest of straight away, Lunges across the curve, Sprint 50 Meters straight away, 25 Squat Jumps

    Mosey BTTF

    Buy Out : 10 burpees IC

    DONE

    Numbers, Names, Announcements, Pledge of Allegiance, Manguy took us out in prayer

    NMMS : It was humbling to get a very small taste of what Snowplow does on a daily basis being blind. Before I put on the blindfold, I underestimated that it would be easy to run across the football field. But you quickly can start drifting off course and you’re wondering in the back of your mind if you’ll run into something. Mitch is a good friend of mine from Tallahassee but he never had gone to an F3 workout. He lives in New Orleans now but came for the weekend so he joined this morning. Great to see Manguy and Cappucino who have been with F3 Tallahassee for a long time. Went to What-A-Burger after for coffee and breakfast 

  • What’s different?

    As YHC pulled into the parking lot at Dogwood Dell this fine September morning it was obvious something had changed but it was hard to put a finger on. As the other 8 men emerged from the gloom for an hour of merkins, burpees, and whatnot several experienced the same feeling as if something was missing. Hmmmmm. According to the lumberjack lurking in the nearby woods this is what went down.

    Jog to the circle for COP: SSH, Helicopters, DQ, IW, Copperhead Squats, Merkins, LBC’s, APDs all IC

    Mosey to the Rusty Cage for a Triple Check: Pull-ups, WWII’s, timer runs to the hydrant and back

    Migrate to the Triangle: Round 1 – Bear crawl, 10 Carolina Dry Docks, Run, 20 LBC, Bernie up the hill, 20 Merkins; Round 2 – Bear crawl, 10 squats, Run, 20 American Hammers, Run or Bernie, 20 Merkins; Round 3 – Lunge, 10 jump squats, Run, 20 Heals to Heaven, Run or Bernie, 20 Merkins

    Leisurely stroll down to the Pipeline for another Triple Check: Plank, WWII, timer runs the pipe

    Return to the flag via Pump House Rd for numberama, namearama.

    Announcements: Labor Day convergence Monday 9/4 at Dogpile 7:00am, Coffeeteria at Ellwood Thompson’s.

    Sept 16 at the Alamo – 7am – A workout (Swoop’s VQ) is dedicated to showing support for 9-month old Liv Schroepfer who is battling brain cancer (Yeehaw’s 2.0). M’s and 2.0’s welcome and encouraged. Buy a yellow “Love for Liv” shirt or wear a yellow shirt if you have one (https://www.bonfire.com/love-for-liv/)

    Sept 16 – Laura Teague Memorial 5k Run – Third Church is sponsoring this race with Trinity UMC, River Road church and Freeman HS to raise money for students in honor of Laura Teague, Freeman HS teacher who died tragically last year. (https://henricoeducationfoundation-bloom.kindful.com/e/lara-teague-curry-memorial-5k)

    Sept 23 – F3RVA 9th Anniversary Convergence at The Crucible – 7:30am – Come out and celebrate 9 years of F3 in Richmond and show support and encouragement for the folks at The Healing Place.

    Thanks to Rosie and Gomer for the valuable reminder – All are encouraged to look past the 1st F to 2nd F, Fellowship, and take advantage of opportunities to spend time with fellow F3 brothers in a more relaxed setting. Watch for Lunch and after work get togethers and other events or take the lead and set one up. As we age our bodies will start to let us down but relationships can be there long after – if the investments are made now.

    Slippin Jimmy experienced a tragic loss this week. A partner in his firm took his life, catching him and many others by surprise. Keep this gentleman’s family and colleagues in your prayers and keep an ear and eye out for signs that folks around you may be struggling.

    Keep Faceplant’s family in your prayers as they grieve his uncle losing a battle with cancer this week.

    SYITG

  • A Cool Start to Saturday

    Talk about a change in the weather, it felt good to come out, stretch and get ready for what led to another DTH style workout. A lot of just getting the muscles worked, loose plus we held positions like runner’s lunge for a little extra time. One thing I like to do is that slow 3 second merkin down, hold for 3, then back up for 3. I don’t quite have a set routine down still working on creating a decent flow but we get 10-12 minutes in which is about right. I think we all felt good, ready to go and my muscles felt relaxed when the main part kicked in

  • A1A Beachfront Avenue

    9 men gathered at sunrise for a F3 Hampton Roads beatdown at Ignite.

    COP – Various Gridiron adjacent exercises

    AMRAP – 10 Burpees then run to the chairs, 10 Burpees 25 Merkins and run, Burpees, Merkins then 50 Lunges and run, Burpees Merkins Lunges 100 WWI’s and run, Burpess Merkins Lunges WWI’s and 150 Squats then run

    Mosey to the first set of chairs and do two sets of exercises, 15 each, next set of chairs x 2 then work back.

    Run to the far set of chairs and return.

    Mosey to the water to rinse the sand off.

    COT.

    NMS – great time with a great group of guys. (2) 60+ year old studs and (1) 74 year old Stallion. Another downrange guy from Wyoming, they have an AO at 7,200 feet above sea level!

  • Just the two of us

    Big Rig and YHC took off at 6:00am for a pre-beatdown ruck. We managed to get in about 2 miles before splitting up. While YHC decided to do some stretching, Big Rig decided to do a little extra running. Mubble chatter today was great. Its always nice to catch up and just talk about life.

    House Party