Category: Richmond, VA

  • Get in group for Triple check based on hair follicle count

    Six strong found a traveler taking the Q upon their arrival. 6:30 and off we went with Mr Holland to find us in the COP. We did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, Flutterkicks. Mosey to back of school to courts. 10 HRMs at each of 4 hoops with Crab Walk and Bear Crawls between. Over to field for a triple check: Reverse Crunch, Squats, & run field and back. Head over to tennis courts: 4 rounds of Wheelbarrows and 15 Derkins at net. Then few rounds of movements across courts. Finish up over on parking lot with burpees per spot and then mosey back to flag for 2 min of Mary.

    NMS: Been a while since YHC has Q’d at Daville but doing it in the sunlight makes things come back easier. YHC arrived to Opus who was surprised YHC had grabbed the Q to finish part of the Summer tour. While announcing the Triple check it just so happened that the 3 guys with full heads of hair were next to each other while the shiny head brothers were standing together. PAX grumbled some about Wheelbarrows but knocked them out anyway.

  • Slip Slidin Awaaaay

    Nine little ninjas joined five devoted fathers in the bright cool sunshine of Rockwood Park for a little School of Rock training. Here’s how these warriors took no prisoners:

    • Silly Circle of Warmerama
    • Bunny Hops
    • High-falutin Skipping
    • Prancing High Knees
    • Parking space Ski hoppers
    • Playground Double-Check
    • Bench Step-ups
    • Bench Incline Mericans
    • Relay Race
    • Slip-N-Slide
    • Ground-Pound Grand Finale

    COT:

    • Counterama # 14
    • Namerama
    • YHC took the PAX out in Prayer
    • Watermelon & Oreos on the playground!

    NMS:  Solid mini beatdown for the kids today with a sprinkling of silly fun and a slip-n-slide to boot. Style points go to Banjo rocking out the air guitar while sliding on his knees down the slide. We’ll shoot for one more of these the first Saturday of October. Lead by example in the way you desire your child to go! Yours, DTH

  • Carry Your Brother!

    A solid 9-PAX did not labor in vain at Rockwood this morning – VICTORY was on the horizon… we just needed the good Doctor to spontaneously come up with something worthy. Here’s what we scrapped together to conquer the flesh and lean on one-another:

    The THANG: 

    WARMERAMA: 

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

    COP #1:

    • Mosey back to the parking lot
    • BROAD JUMP HERPEES – to traverse the length of the lot

    COP #2:

    • Mosey to the tennis courts – …hmmm… cool-weather loving racqueteers aplenty – reverso back to the main parking lot
    • #TOGETHER …Partner up
      • Round 1 – Wheelbarrow across half of lot, Squerkins x10, switch to wheelbarrow back, Squerkins x10
      • Round 2 – Australian Wheelbarrow (crabwalk with feet held) across half of lot, Bromance WWII’s x10, switch to reverse and another x10 Bromance WWII’s
      • Round 3 – Partner Carry full length of lot, x10 Bropees, switch to reverso, another x10 Bropees

    COP #3:

    • CATCH ME IF YOU CAN
    • P1 – Low Shuffle
    • P2 – x3 Lt Dan’s, sprint to switch
    • End at concession building

    COP #4:

    • WALL WORK
    • People’s Chair …serenade the rising sun…
    • Hoedown’s x10 IC
    • Dirty Hookups x10 IC LEFT, then x10 IC RIGHT
    • BTTW for x10 Hip Slappers (alternate chicken peckers if needed)
    • Donkey Kick-Off’s up to 20 reps
    • Partner up for OPP’s – P1 wall sots and does overhead claps in sync with P2 completing x20 Plank Jacks …SWITCH places
    • Round 2 – Wall-sitter touches knees to toes in cadence with partner doing x20 groiners …switch places 
    • OoooooK, that’s enough on the wall

    COP #5:

    • 20 minutes remaining…
    • FIFTIES at random intervals around the massive center lot, hitting most corners, a few picnic tables, and bear crawling the short intervals while sprinting the long …full body beat down completed!

    Mosey BTTW for COT:

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

    NMS: A solid core of Rock&Roll veterans today with many others out of town for the holiday weekend. YHC kept it moving, ensured the PAX remembered their brothers and their reason for posting, and generally accepted with enthusiasm the fealty of the flesh. Turns out when the Q makes things up on the fly, a lot more interesting and individual parts of the AO are implemented. Been too long since we tackled partner carries – you don’t know what you’re able to do until you give it a shot! Always an honor to lead these awesome men to higher ground. All for Jesus, DTH

    “CARRY EACH OTHER’S BURDENS, AND IN THIS WAY YOU WILL FULFILL THE LAW OF CHRIST.” Galatians 6:2

    ANNOUNCEMENTS:

    • MONDAY – 0700 Labor Day Convergence at Dogpile
    • FRIDAY – IRON PAX is happening at Satan’s Hill
    • 9/14 2nd Friday Happy Hour at Diamond Billiards
    • 9/16 Alamo Convergence for LIV
    • 9/23 F3RVA Anniversary Convergence
    • OCT – Ruck for Food CSAUP
    • OCT – SOJ Family Day & Cindy-making Party

  • F3 Tallahassee, The Falls AO

    26 of Talla-Nasty’s finest posted at Cascades Park for the weekly edition of The Falls AO. Passerby walkers observed the following :

    F3 Core Principles and Mission Statement

    Lord’s Prayer

    15 SSH IC, 15 Merkins IC

    Mosey to parking lot

    Various 11’s variations across a stretch of the parking lot

    First 11’s : Squats and Merkins with Bernie Sanders for the travel

    Second 11’s : Jump Squats and Shoulder Taps DC with side shuffles for the travel

    Third 11’s : Lunges DC and WWII’s with sprints for the travel

    Fourth 11’s : Plank JAX and Hello Dollie’s 4 Counts with sprints for the travel

    Fifth 11’s : Groiners and Flutters 4 Counts with Bernie Sanders for the travel

    Mosey BTTF

    2 minutes of Burpees

    Numbers, Names, Announcements, Prayer, Pledge of Allegiance

    NMMS : Man, it was good to be back in my old stomping grounds after moving away 3 years ago. A lot of growth and new AO’s but still a lot of the same core guys posting. Enjoyed catching up with the guys over coffee after the Q. I’m thankful for F3 and the friendships formed both in Tallahassee and in Richmond

  • Cheeseburgers in Paradise

    Ten Gridiron regulars, a well rested EF Hutton, and an FNG (thanks to Johnsonville) arrived on a beautiful Saturday morning to welcome me back to Gridiron and then to be surprised I was the Q.

    We hit the football field to warm up and started with some SSH and then hit the soft wet ground to do some Suzanne Somers, Freddie Mercuries and Flutter Kicks. Maybe we did more, I can’t remember.

    Then in memory of Jimmy Buffet we did a “Cheeseburger in Paradise” (Quarter Pounder). To be clear, a Quarter Pounder was my plan before Hutton informed me that he died yesterday, but now I had a theme. Jog to the 25, do 25 merkins, bernie back to the goal line, jog to the 50 for 50 squats, bernie back, to the 75 for 75 LBCs, bernie back and then to the other goal line for 100 SSH and bernie back. The soccer crew showed up midway to play on the football field and we thought about fighting for our spot but then realized they would all take a dive like Salah from Liverpool and get us in trouble. So we moved to the soccer field next door.

    After wondering why the soccer players play on the football field each week, we did another Cheeseburger in Paradise with merkins, jump squats, mountain climbers and SSH.

    Still looking for paradise we went to the front of the school and did a triple check of running the loop (“A Trip Around the Sun”), hand release merkins and WWIIs.

    After some bad math on my part, we went to the nearby parking lot for a modified 4 corners which Jimmy Buffet fans will call “A Pirate Looks at Forty Burpies”. First set was 15 American Hammers (2 count) at each corner, followed by 5 burpies in the center after each corner. Second set with 20 shoulder taps (2 count modified to 1 count), followed by 5 burpies in the center. 40 burpies total. Johnsonville’s groaning sounded nothing like a Pirate but let’s pretend it did.

    We moseyed back to the bleachers to hopefully achieve “Changes In Latitudes, Changes In Attitudes”. We did three sets of 15 dips and 15 (2 count) step ups. I could not detect a change.

    With 5 minutes left we circled up and did some stretching. The change in attitude was felt, until I was out of ideas and there was 1 minute left. We ended with 10 burpies.

    “Come Monday” we have a Convergence at Dogpile, 7AM. Prayers for Roger Roger and all the other injured working their way back.

    Our FNG, Ryan, is now named Swampy. He is right out of college and a baseball player. He did break a sweat but may need a Pigskin Q to learn to not underestimate grown-ups. Also please note that I had to google most of these Jimmy Buffet songs titles. He’s not my favorite musician but I do give him lot of credit for such a long prosperous career and a huge following of fans.

  • A Twist on an Old Classic

    Down the western road

    Smell the bacon in the air

    Bakery donuts

    Not the haiku run

    But let’s keep it short for fun

    Coffee afterwards

    TYA took us out.

  • Adventurousless

    With no volunteer Q, the first to speak picked the Handshake. Right on Pump, straight to JRP Left on Pump, back on JRP/Pump 4.5 return on 3 Chopt, 5 return thru the park, 6 go to broad.

    Hutton took us out.  Dunkin’ for 2f.

    NMS – the handshake scores low on the Currahee route creativity scale, only bested by the out and back on Ridgefield and the out and back on Pump. But it is challenging to great list and safely devoid of adventure. In truth, this extreme simplicity also adds a level of apparent safety despite the west end drivers with high beams shunning on runners.

    Get some!

  • SOT Post…Just a wee bit late.

    7 studs joined YHC for a little jaunt around SOT. What did we do? YHC remembers most of it, but the details are a bit fuzzy since time as faded.

    Warmarama – the usual. SSH, Arm Circles, Helicopters, Mixed in some Broga, Merkins, WWII’s and LBC’s.

    Thang 1: Partner up for 5 reps. Partner 1 runs half way up Mt. Midlo, Part 2 does some merkins.

    Thang 2: Exploring the new surroundings with a quadruple check. Wrist breakers, Squats, WWII’s – Runner runs down to the pavilion and back.

    Start the mozey back to the flag. Stop for 5 burpees. Mozey a bit farther for 5 burpees and 10 merkins. Mozey on and then 5 burpees, 10 merkins, 20 WWII’s. To the top of Mt. Midlo for 5 burpees, 10 merkins, 20 WWII’s, 30 squats.

    Back to the flag.

    Notes: McRib was very critical of YHC’s today. A 1 star rating is likely to result. All the gents who attended Oyster’s decade of respect workout on Tuesday were pretty smoked. Congrats on that workout.

    Announcements: Plenty. Check Slack.

    YHC took us out.

  • Are you feeling Lucky?

    5 brave souls were feeling Lucky and YHC was feeling nostalgic this morning in the TwinTeam gloom. It was high time for a Lucky Horseshoe. Mosey to the Swamp track for a quick stretch and then set the timer for 33 minutes and the PAX finishes as much as they can YvY style of the following:

    1. Lap and 20 merkins
    2. Lap and 20 merkins, 20 storm squats (Imperial walker with 2 squats = 1)
    3. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks (switch scorpion legs after 10)
    4. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps
    5. Lap and 20 merkins, 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    6. Lap and 20 storm squats, 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    7. Lap and 20 scorpion dry docks, 20 WWII situps, 20 lunges (10 each leg)
    8. Lap and 20 WWII situps, 20 lunges (10 each leg)
    9. Lap and 20 lunges (10 each leg)
    10. Victory Lap

    Rosie crushed it. Even got an extra Victory Lap. Tobit completed it as well. Draper and YHC completed 9 rounds and just missed out on the Victory Lap. Doublemint checked out the Facilities mid-round and got right back to it. Sweat rolled even in the cool gloom. Great morning.

    Not a lot of mumblechatter today. Just hard work. Prayers for Doublemint’s mother and Rosie’s father-in-law.

    School of Rock this Saturday and Convergence Monday.

    No More Gumbo For You!

  • Appalachian Billy Madison

    6 men posted at The Creek on a cool first day of September morning.

    • COP
      • SSH
      • Don Qs
      • Helicopters
      • Imp walkers
      • Cherry pickers
      • Arm circles
      • HRMs
      • Flutter kicks, Freddy Mercuries, American hammers
    • Triple check
      • P1 negative pull ups
      • P2 Dips
      • P3 Mosey and touch 3 trees
    • Appalachian Billy Madison (same as Billy Madison but only go up to fifth grade)
      • 1st grade SSH
      • 2nd grade Mountain climbers
      • 3rd grade Squats
      • 4th grade Merkins
      • 5th grade Burpees
    • Island hop MoM – slow mosey from island to island and do an ab exercise in cadence
      • LBCs, Flutterkicks, WWIIs, American hammers, heels to heaven, gas pumps
    • Stretching to close it out
    • Numbers, names, Spit took us out
    • Labor Day Covergence at Dog Pile Monday at 7am
    • Great job gents