Category: Richmond, VA

  • 4 Corners at DaVille

    With 4 posting in the PAX, we were thing hot potato; YHC pulled out a Basketball and jumprope from the trunk for this workout. Here is waht went down.

    COP

    We mosey to the West Entrance of the Atlee High School at the bus loop. We circle up for 20 SSH, 10 DQ, 10 Helicopters, 15 Arm Circles (10 small and 5 Big) Reverso, 10 Ukrainian soldiers, 10 LBCs, 10 reverse Scorpions, 10 scorpions and 20 merkins.

    THANG

    We start with a Triple Check with 4 stations. Station 1 – Run lap as a Timer, Station 2 – Bench step ups, Station 3 – 20 merkins then rest, Station 4 – alternating lunges. Each member of Pax rotates through and complete a set. we do 2 more sets for a triple check.

    We then mosey to the Basketball courts and set up for 4 corners, corner 1 – 10 Alternating lunges, Corner 2 20 merkins, Corner 3 30 LBC’s and Corner 4- 40 SSH’s.

    Next we set up 4 stations – Station 1 – Basketball shooting hoops and need to make 3 shots as the timer, Station 2 jump rope, station 3 – squats, Station 4 LBC’s. We get through 2 rotations of all station and mosey 2 flag for COT.

    COT

    Numberama, Namerama – Mustang took us out in prayer

  • 11 dudes and NO injuries.

    Good morning RVA Pax. We had a good day at THE Alamo this morning. Amazing work by all! Hard to believe we have only been at this thing a year!

    Disclaimers provided. Encouraged, pleaded, and strongly advised to avoid injury.

    Warmorama: Mosey to the Alamo bunker for 30x SSH, 2 rounds of conveyer belts (butt to wall, side walk along the wall, 10 donkey kick OYO, 15 x Copper Head Squats (CHS), 15 merkins, 10 more donkey kicks OYO, 20 Lil’ Baby Crunches (LBCs), 20x flutters, 20x Suzanne Summers (both sides). Recover.

    COP #1: 11s in the Bunker. LBCs and CHS. Reminded everyone not to maim themselves on the slippery area.

    Mosey the playground area to Pinery Way Court.

    COP #2: Triple check: Lunges and Drydocks. Runner goes to a random lampost that wasn’t on. Dude in ram truck didn’t say good morning. I don’t think the 30 something dude walking Lassie wants to come and play with us. We’ll see..

    Mosey back to the Alamo.

    COP #3: Four Corners. Ask 4 dudes for favorite exercises..arm circles, APDs, merkin hammers, and WW2s. Prostitute style…10x/20x/30x/40x. Lots of mumble chatter about the burn. Feel the pain!

    COP #4: To the thunder dome for 5x rounds of partner boo ya merkins (5x) sandwiched with 5x SSH and bear crawls. Nasty Nasty Nasty.

    Stretch a bit with the Pax. Time.

    Announcements:
    1. Heist –> Bring out more fresh meat. Each one of us knows at least 1 or 2 guys
    2. Boberry –> Sign up for Grow Ruck….at least come out and strap on a pack and try it out.
    3. Warby –> ALAMO one-year anniversary Q coming up on March 18….come get some…spread the word…come support. Warby, Cookie, 3DD, and possibly Armstrong will do a redux of Vagabond’s Q that started it all…

    Prayers/Praise:
    1) Heist –> Pray for the injured PAX. Pray for the guys that are on the fringe of coming back to the fold…that they come back…and know that they will be WELCOMED back with a big bro hug.
    2) Blacktop –> Praise that his Dad is doing better.
    3) Futon –> Prayers for Spring Break.

    Futon took us out. Thanks dude!

    Closing remarks: Guys. The Alamo lit a freaking SOJ fire. Just think…without Alamo there is no Armstrong, Cookie, Three Doors Down or Warby. After that time, we had Wildcat get BlackTop to come out…without BlackTop there is no Swoop, Merman or Rudy. Warby also brought out guys like Waterbug, and others. Later on we had Walkie Talkie and Futon…without those guys there would be no Yeehaw.

    Bottom line – bring someone new out. Some of these guys catch fire…and bring out more and more guys.

    I have really enjoyed seeing this thing grow and happy to be apart of it.

  • 6 years of F3

    14 strong-willed men joined to unknowingly celebrate YHC’s 6 year anniversary and this is what happened:

    Mosey to Third Presbyterian Church parking lot for part 1 of the COP

    Mosey to CVS for part 2 of the COP

    Mosey to Kanawha Pool for a Triple Check. P1 runs down the hill and back, P2 does WW2’s with back facing downhill, P3 does HRM’s with head facing down hill

    Mosey to the back of the SHRM building and in the parking lot Bear Crawl between parking spots and do 10 good Squats at each spot. Ab exercises for the 6 and then the group was introduced to the Pencil Roll.

    Mosey back over to CVS and Murder Bunnie (Sans Blocks) across the Parking Lot.

    Mosey over the Bodo’s Annex parking lot and partner up for some Wheelbarrows.

    Mosey back to the Hoedown Lot and get on the hill behind our cars to finish up with a Derkin, Pencil Roll left, WWII, Pencil Roll right, Derkin, and repeat until time.

    Announcements: 1) Senor Frog 1-year Anniversary Q next Monday at Hoedown. Senor Frog is #6 in postings in F3RVA his first year 2) Grow Ruck coming in May 3) Breaking Bread – Sign Up

    Prayer Requests – non

    NMS – great morning, 45 degrees. Also a lot of Mumble Chatter, but unfortunately hard to participate it it while leakind the workout.

  • Night Training

    Six SOJ stallions took a night ride at breakneck speed along the banks of the James, crossing at Bell Isle and Nickel, for a 6.45 mile muddy trail ruck loop in 1 hour and 51 minutes, smashing all known and unknown records. GrowRuck requires training so everyone can help their brother survive it – it’s not about you, but the man next to you. No more excuses – let’s get after it! Only 61 days left to prepare. 🔥💪🫵 With YOU all the way, DTH

  • Rainy basketball workouts reign supreme!

    Despite the rainy conditions that used to be commonplace for Fireman Ed at Gridiron, 6 mature studs showed up to see what was in store.

    Mosey to pavilion for a close proximity workout. COP: CP, DMH, merkins, LBCs, FMs, ACs. Stay put for elevens. With some furniture rearranging, the PAX found barely enough dry space for 6 to perform 11s with Derkins and 2 count step ups. Then do sets of 10 dips, 15 dips and then 20 dips.

    Wet mosey to bus loop. Fireman Ed special with a running pacer and the PAX rotating with Burpees, LBCs, squats, HRMs and flutters. For some reason, Ed gets the burpees when Attila yogs. Second set involved diamond merkins, pole smokers (which sucked when the rain hit your face at certain intervals), Lt. Dans, Carolina DDs and heels to heaven. At this point the PAX were screaming for variety.

    Stealing or using Tater’s Super Bowl idea, I had divided the PAX into VCU and Richmond and we all played knockout. Richmond won three times thanks to Attila and Tater and despite me. I can’t shoot worth a lick. Attila had the best form. Tater had an impressive knuckler. That is why I play disc golf. We then divided into two groups and played PIG which wasn’t a lot of cardio but it was fun.

    Mosey to home base with merkins called out at certain intervals and a stretch because stretching is good.

    So based on our games, Richmond should win a close one but Richmond rarely beats VCU so we will see what happens. Ended in prayer and a burst of backblast from one of our PAX.

    Thanks for letting me lead. Go Spiders!

  • … and the horse you rode in on

    Six fully erect redwoods gathered on a rainy morning to put in the work rather than lounging on a beach and trying for a cameo on MTV spring break.

    Since we saw NO One out in Byrd park, only the birds singing their renditions of Barry White and preparing for spring can corroborate that this is what happened, more or less:

    6 Success Burpees. Short mosey to a nice size Success Puddle. 10x Success HRM IC; 10x Success APD in cadence. Now properly marinated, we moved on the the real event with a short mosey to the first circle for a COP, welcome, disclaimer, and f3 core principles.

    COP is all IC: 10x Side Straddle Hop, 10x Merican, 10x Don Quixote, 10x Helicopter, 10x small circle + 5x big circle, reverso, keep them arms up for a time, 5x overhead claps, 5x SEAL claps, 10x Merican, Plank, Elbow Plank, 10x Peter Parker, 10x Diamond Merican, 10x Wide Arm Merican, flip it over for 10x WW2 Situps, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita, 10x Box Cutter, 10x Heels to Heaven, 10x Bohemian Rhapsody, 10x Freddie Mercury, 10x Alabama Prom Date, 10x Tuscaloosa Trailer Park Twister, 10x Merican. 25 minutes elapsed. Get Some. Mosey to the amphitheater waterfall feature.

    Descending dips, starting with 18 and decreasing each step. Mosey to the rusty cage.

    Partner up. 3 sets of 10x pullups. 3 sets of 8x jerkins. Jelly arms complete. Mosey to the stage – that large puddle sure looks inviting….

    Triple check, Touch a tree, spreading the love uniquely in sets of 9, 6, and 3. Voyeurs perform Monkey Humper and Squats. Handshake picks the furthest trees to warm up since it is still pouring.

    Mosey back to the waterfall feature (amphitheater), starting at the bottom, descending Incline Mericans (though thought strongly about everyone’s favorite Vee up but wanted to finish out the arms). Arms of Jelly again.

    Quick circle up: 10x Monkey Humper, 10x Gorilla Humper, Mosey BTTF.

    Upchuck took us out. Prayers for Upchucks nephew Chance who is leaving the Corps. Prayers to work on Integrity in ourselves and tactfully help others with the same. Cafeteria at Libbie Market.

    NMS – It was good to get back out and Q after some debilitating painful injury and heavy travel starting in December. Somehow the knee held up – PT working? Or stopping the statins?

    Appreciation to my hardcore brothers for making it out on such a terrible weather day for a little success building.

    Did you know MTV Spring Break has 28 seasons? YHC was shocked, shocked because MTV became difficult to watch when Kurt Loder left and the music videos stopped – and also, in Germany only Eurovision Song Contest was available, but you all knew that – still thinking that was a fair trade for great croissants and beer.

    Also, whilst writing this WNRN Grateful Dead and Phriends in the background played ALL of Phish’s WILLLLLLLSSSOOOONNNNNN, and YHC realized I was missing my good buddy in the rain… Next time.

    Todays weather represent the best conditions to melt the muffin revealing the character, strength, and resiliency of the man underneath. The best part is that warming feeling you get after a warm drink and a hot shower and knowing you pushed yourself successfully to another level – especially after making that decision at 5ish to push the covers off, kiss the M, and get after it in sporting weather. Makes YHC fully appreciate life, family, my brothers, and the leisure to enjoy it all. Grateful. Truly.

    These are only the building blocks for each of us. Our mission is to help each other and then get more men on a path to this same place.

    Get Some!

  • Rain and a Ruck

    Boberry and Big Rig were out on a run, Broadway then I arrived. Big Rig went to get his miles in, the rest of us strapped up, headed out for a morning ruck. One thing with me: I like speed running I haven’t figured that out but rucking I have it down. The goal was to be under 15 minute/mile(our average for 3.38 miles was 14:27/mile). We felt good the rain and wind was there, yet once you get going don’t notice it. After that a little rest, get ready for boot camp

  • Not What I Planned For

    YHC was excited to share an outstanding Q after a couple days of planning, but alas the rain called for an audible. I’ll save the original for another time but today this is what happened :

    Long mosey to pavilion by volleyball sandpit

    Disclaimers

    Do 1 Set AMRAP of each of the following, focusing on good form :

    Incline Merkins

    Squats

    WWII’s

    Dips

    Alternating Lunges

    LBC’s

    Merkins

    Calf Raises

    One Legged LBC’s

    Plank

    SSH

    Alternating Punches while holding Al Gore

    Alternating Straight Leg Kicks

    Wall Sits (only shoulder blades touching wall, low squat)

    Incline Merkins

    LBC’s

    Jump Squats

    Dips

    WWII’s

    Squats

    Mosey to parking behind playground

    3 sprints across parking lot with brief breaks in between

    Mosey BTTF

    Couple minutes of stretching

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests : Healing for Purple Rain’s back and Hermey’s knee & ankle

    NMMS : Thankful for the guys that came out today. Truly one of those “embrace the suck” days. Thought the rain would let up at some point during the Q but it instead waited until after COT to stop immediately haha. This was a good “You vs You” Q with the PAX doing AMRAP on their own rather than a specific number of reps

  • Candy anyone?

    Seven woke up this morning and decided that it is a good day for a run. Someone have promised us intervals, but did not sign up for the Q. So, we discovered that there was no Q. YHC has volunteered to select the route and chose the Handshake route: up along the Pump toward Broad Street, turn either at Three Chopt, part, or Broad Street, and come back to the flag. The Broad Street group got 5.2 miles, others did a bit less.

    YHC did not observe it, but was told that even though a car had another lane and runners went to the sidewalk as it approached, instead of taking another lane the car has stopped. People were wondering if next they would be offered some candy and invited for a ride, unfortunately it did not happen. No one came out. So, the group just continued on running.

    Have a great day everyone!

  • Brocode Fridays

    A trio or rocket pops emerged from the warmth and safety of their vehicles with covered noggins to embrace the cooler conditions of sunny and 70. Here is what occurred according to those that were there.

    Long mosey to James River Football Stadium admiring the newly paved roads along the way. Quick introduction, disclaimer and warm up that included a variety of exercises encouraging conversation at the track. All seems well so let us begin.

    COP 1: Brocode Track work: 3 laps around the track stopping at each corner for a variety of called exercises Brocode style. Mostly moseying in between with lunges called for 1 iteration. Exercises included Lt. Dan, Squats, LBC’s, Dry Docks, Flutters and others that I can not remember.

    COP 2: Triple Check: Exit the track for triple check outside the ticket office. Timer runs 1/2 the parking lot, American Hammers and Curbside Merkins/HR Merkins as an audible.

    Mosey behind Betty Weaver to some wall work. Hoedowns, Muhammad Alis and Air Press. BTTVF.

    Numbers, Names, Announcements, Prayers. YHC took us out.

    NMS: After a long week, good conversation and comradery were the plan for the day. With the cooler temps, YHC elected a more mobile beatdown to keep the chill off but remain dry. Good mumble chatter is always expected with OC and Rosie. Not the most crushing of workouts but the company was great. The worlds problems were all solved but documentation was lost unfortunately. Maybe next time. Have a great weekend fellas.