Category: Richmond, VA

  • You can find Purple Rain at Aldi

    8 beasts showed up this beautiful wanna be spring morning for some fun at Satan’s Hill. Requests for a morning full of broga turned into a nice little beatdown that went something like this:

    Warmup: Mosey to bottom of Satan’s Hill and back to the parking lot, SSH, Helicopters, Copperhead Squats, Butterfly stretch, Single knee to chest both sides, LBCs

    COP 1: Game of Gambling 2/4/6/8/10/8/6/4/2 – Vegas odds were not in our favor! PAX member flips a quarter and calls Heads/Tails in the air. If call is correct, we take the easy road with Shoulder Tap Merkins, if call is incorrect, we take the hard road with Burpees. Started at 2 reps then run to opposite end of the parking lot and increase/decrease exercise count by 2 with next flip. A few coin flips in, PAX was convinced YHC brought a heads only quarter this morning causing us to do way more Burpees than we hoped for. Purple Rain was gifted the quarter and his Aldi shopping cart this weekend is paid for!

    COP 2: Partner up for a Dora with use of coupons – 100 Overhead Press, 200, Bicep Curls, 300 (150 on each leg) Bulgarian Split Squats – Runner goes up and around the island at opposite end of parking lot and back.

    COP 3: Ab Blaster w/ Cardio to shed the winter weight in light of the warmer weather – Started at Satan’s Hill entrance with 5 LBCs, run up Satan’s Hill to Farham intersection. 5 LBCs, 10 (2 count) flutter kicks, run to Prenoman intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, run down Prenoman cul-de-sac hill. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, run up Prenoman cul-de-sac hill back to intersection. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, run back towards Satan’s Hill to intersection at Farham. 5 LBCs, 10 (2 count) flutter kicks, 15 (2 count) Freddie Mercuries, 20 Box Cutters, 25 Oblique ankle taps, 30 Plank Jacks, run back to Satan’s Hill parking lot.

    COP 4: Triple Check in groups of 4 – 2 runners, Jerkins and Curb Dips.

    Time called, Numbers, Names, Announcements – Grow Ruck May 3-5, Breaking Bread Sign Ups, Rudy gave a nice shoutout/thanks to F3 guys that have been praying for him and reached out with kind words of support. He has felt the love and it has pushed him through a tough time.

    Prayer Requests included continued thoughts/prayers for Rudy and his family and for Swoops’ friend who is set to return to the states in mid March.

    Always a pleasure to lead such a great group of gentlemen and push each other a little harder each time. Continue to get up and push yourself and become a better person today than you were yesterday. Stay blessed!

  • Oh sh$t! I have the Q!

    Fireman Ed set his alarm for 5:05, woke up thought “Hmm maybe today would be a good day to fartsack.” Then looked at the Q list and noticed that “He has this morning’s Q”. On his 10 minute drive thought of a few classics to run with the PAX.

    COP: DQs, DMH, Offshore arrives because who needs to stretch, HRMs, helicopters, MCs and FMs. Mosey to bus loop bench area.

    Elevens with sit and press and 2 count coupon step ups. Don’t perform sit and press on a large root. Mosey to road on bus loop.

    Lindseys with bench press and bicep curls. I could hear Attila adapting to his recent upgrade in weight.

    Loop arounds with run around the loop as pacer. Exercises included pole smokers, burpees, coupon flutter kicks, lawnmower pulls and tricep pulldowns. We did this twice.

    Finished with some boring stretching.

    Grow Ruck coming up in early May. Handshake loses his “hate” this weekend with a special Q this Saturday at Dogpile. As always see Slack for details. I am happy to lead and feedback was positive on my not as well planned Q. Sometimes we overthink and overplan things.

    Fireman Ed

  • That’s a Spicy Meatball

    11 Got together at Timberwolf to try something new, following my lead. Merkins made it burn but we made it through. Here is how it went:

    Mosey to the Parking Lot making sure not to jump any curbs figuring the plan out on the way. Warm-Up: Side Straddle Hops, Ukrainian Soldiers DeadMan Hang, Alabama Prom Dates and LBCs.

    COP #1: Mosey around the lot looking for the best place to start 4 Corners, Prostitution Style. 20 Side Straddle Hops, 25 Merkins, 30 LBCs, 40 Flutter Kicks

    COP #2: Mosey around the lot to set up Partner Doras. 100 Heels to Heaven 200 Flutter Kick, back down to 100 LBCs, Plank for the 6.

    COP #3: 11’s around the Mid-Islands. Side Straddle Hops paired with Squat Jumps. OC called plank for the 6 and stretched it out.

    COP #4: Finished up with Inclined Side Crab Crawls with reverse for an even beat down.

    Called Time after DeadMan Hangs leading into Announcements and Prayer. Privileged to have an opportunity to lead. Felt really good to contribute and challenge myself by being outside of a comfort zone. YHC: MEATBALL

  • Goose Poop Ice Slide

    At 5:30 AM, we fired up the FORGE once again. Post-workout surveys suggest that a good time was had by all………………..The following is a brief summary for your viewing pleasure:

    Mosey to the Courtyard of the Damned for Warm-Up:

    Ukranian Soldiers, Ski Jumps, Apple Bottom Poppers, Pickle Pounders, West Virginia Prom Dates

    To the Ampitheater for Exercise One: Wall Climber Burpee on Step One, then run to the bottom of the hill and back. Wall Climber Burpee on Step One and Two, then run…………..repeat pattern until you get to the top.

    Exercise Two: Incline Ab Challenge

    25 WWII’s, 25 Heels to Heaven, 25 Flutter Kicks. 25 V-Ups. Threw in 25 decline HR Merkins for good measure.

    Mosey to the summit of Mt. Chaplain for Exercise Three:

    On the descent: Crab Walk the hills/grass, Lt. Dan’s across parking lot

    Exercise Four: Ring Around the Toadie – Frog Jump around the perimeter of the parking lot. Asking the PAX to face the same direction throughout proved to be a bridge too far.

    Back towards the flag: Stop on the hill for Incline Ab Challenge #2:

    25 LBC’s, 25 Freddy Mercuries, 25 American Hammers, 25 Hello Dollies. Finished off with 25 Decline Werkins

    A couple of Hill Repeats near the upper parking lot, and time is called.

    Numbers/Names/Announcements/Prayer Requests

    Final Thoughts: The PAX were able to overcome many challenges today. The warm-up area was definitely a little sus. In addition, Wedding Singer and NTB nearly choked themselves out on the Goose Poop Ice Slide. But, in true F3 fashion, we were able to power through. It was great seeing Gaston back out – also shout out to L Woods who continues to post regularly. Lot of Rucking options coming up, and the Murph at Twin Team tomorrow. Do yourself a favor and check Slack for details.

    SYITG

  • TRL with Handshake

    6 men gathered for this weeks 45MOM, but instead of 45 Minutes of Gerry, they got 45 Minutes of Hate. This is what went down:

    Mosey from the parking Lot to the corner of Cary and Commonwealth for a COP

    Mosey down Cary to Windsor Way. In the Gazebo we did 40 dips then 20 Derkins.

    Mosey down Windsor Way to Oxford Road. At Oxford Road we completed Curb Crawls. Started at 5 then worked down to 1.

    Mosey over to the corner of Oxford and Harrow and complete a Irregular Four Corners. Corner 1 – 40 Jump Squats, run across the field at a 45 degree angle and complete 30 WWII’s, run up Dover to the corner of Dover and Harrow and complete 20 Merkins, finally run across the field at a 45 degree angle to the corner of Eton and Oxford and complete 10 Burpees.

    Mosey over to the Church on Eton and partner up. P1 Bear Crawls up the church steps with P2 holding his legs. P1 continues over and down the Wheelchair Ramp. In the meantime P2 does American Hammers, switch. Two Rounds

    2 minutes of Mary: WWII’s, Heels to Heaven, Kimchi Twist.

    Mosey back to the Sidewalk on Windsor Way and Partner Up. P1 does 15 HRM’s, P2 does Gorilla Shuffle. Switch. Two Rounds.

    Mosey back up to the Gazebo at Windsor and Cary. 20 Dips, 10 Derkins.

    Mosey back to Cary and Commonwealth and complete 20 American Hammers.

    Mosey back to the flag.

    Announcements: Handshake Q at Dogpile on Saturday.

    Prayer Requests: Bone Thugs parents both have Covid. His father is in poor health and has been to the ER twice.

    NMS – not alot of Mumble Chatter today, given we were on the move the whole time. Glad to have been able to take the Q, especially since Bodos is in Texas and wasn’t able to turn on his Hype Machine. Backblast title comes from the fact Senor Frog requested an offsite mosey when we talked yesterday. YHC had already be considering it, but just like Carson Daly, YHC obliged the request.

  • That’s not a “U” if you cut through.

    YHC has taken his time to get to this point but it was my time to lead the PAX. Ready or not. 12 PAX including 3 FNGs joined us for the evening VQ. Heading into parking lot traffic we detoured to our first stop in the North Lot.

    Introductions, and then settles some nerves while doing Arm Circles, Ukrainian Soldiers, Alabama Prom Dates and LBCs. Time to avoid more parking lot traffic…

    COT #1: 11s around the North Islands. Cut Through if needed to keep up with the PAX. Hand Release Merkins paired with Squat Jumps.

    COT #2: Mosey to the Lower Lot, Partner Up and Dora. 100 Heels to Heaven, 200 Flutter Kicks, 100 LBCs. Lost FNG Sky Hook in the process who headed in for practice.

    COT #3: Mosey back to the North Island for some “Island” Crab Crawls. Last One does a Merkin and runs to the front. Then Reverse Direction.

    Finished Time with Dead Man Hang and Andy Dufresne, what a pairing.

    Thanks for all the support for this VQ. Turning it around in 12 hours to Q another with the SOJ.

    Announcements: GROWRUCK and find another AO during the week.

  • Love in an Elevator

    Ronnie comes in hot to the AO with the Aerosmith song blaring. Some Aerosmith video commentary that persisted in the COP and off we went for this lucky 11.

    Grab blocks and mosey to the small triangle park. Warm it up with the usual and roll to the point for Triple Check. Partner 1 runs to the light and back. Partner 2 does bench press with the block and partner 3 does Monkey Humpers.

    Next up, a multi-set variant of Doras.

    Evolution 1 – Each partner does 3 sets of 10 behind the head tricep curls. In between sets, perform a series of ab exercises.

    Evolution 2 – Each partner does 3 sets of 20 overhead presses. In between sets, perform a series of ab exercises.

    Evolution 3 – Each partner does 3 sets of 25 hip thruster swings. In between sets, perform a series of ab exercises.

    Evolution 4 – Each partner does 3 sets of 20 curls. In between sets, perform a series of ab exercises.

    Evolution 5 – Each partner does 3 sets of 6 burpees while slalom jumping the block side to side. In between sets, perform a series of ab exercises.

    Back to the flag for some Mary. Señor Frog took us out.

    Coffee afterwards remains a highlight of day with great conversation around the variety of topics one can only be there to witness.

  • Light and Easy

    YHC awoke to a string of bailouts on Slack for the MOT run I signed up to Q, I guess those hill repeats will wait for another time. With Wedding Singer and Greenbow ready to hit the streets we headed out on a group choose your adventure route.

    Route – Woolridge and around the Midlo Mines Lake, through the park to The Grove, up to Coalfield and home. We got back just in time to see Ponch complete burpees 999 and 1000 from OC and DKs SOT workout. Excellent to catch up with Wedding Singer who is trying to relocate to the 23113 and has plans to resurrect River Run. He’s got local real estate scouts DK and OC on the lookout. Greenbow pushed our pace for the last mile or so when Singer and I started chatting too much, thanks GB.

    Oyster’s Payin’ Lunch is back on the books for 3/29 – plenty of time to put it on your calendar and for Oyster to save up.

    Ruck training is plentiful, see slack for details. Come join, you may like it enough to sign up for GrowRuck.

  • 999 Burpees, 1000 Burpees!

    Ponch showed up a little late to the party and saw the MOT boys head right, while DK and YHC went left. He chose wisely and joined YHC and DK for a little SOT beatdown or should we say a Capital One therapy session???

    WARM-A-RAMA: SSH, Helicopters, Don Q’s., LBC, Side LBC’s, Merkins, Other Stuff. No cadence. We just switched exercises and talked as we moved through the different exercises. It was pretty great way to start.

    Thang 1: Curb crawl – back and forth across the parking lot with an ascending count up to 5 of merkins and decline merkins.

    Thang 2: Various exercises down the parking lot. Mr. No Gloves started to complain about his hands getting beat up on the pavement so DK thought Inch Worms were a good idea. Nice. Alternate called and off we went with lunges, squats, broad jumps, bunny hops, etc.

    Thang 3: 5 sets of 10 WWII’s followed by a run up and down the steps. 4 sets of Heals to Heavens- up and down the steps. 3 sets of Merkins – up and down the steps.

    Over to the school for some Hoedowns/Donkey Kicks and then back to the flag.

    Announcements: Grow Ruck and Oysters Paying Lunch making the come back on March 29th at Rusty Taco.

    Ponch took us out.

    Absolutely fantastic to hang out with Ponch this morning. DK appreciated the Cap One therapy session and YHC enjoyed the laughs.

    Backblast Title – you had to be there.

  • F3 Tampa : Pirate Invasion AO

    5 Tampa PAX, 1 FNG, 1 DR Tallahassee PAX, and 1 DR RVA PAX converged upon the Tampa Convention Center. Here’s what happened :

    Warmarama : SSH, Don Q’s, Peter Parker’s, Cherry Pickers

    THE THANG :

    11’s up a huge set of stairs in back of convention center : Started with 10 Merkins at the bottom and 1 leg lift at the top 

    Mosey to nearby bridge 

    Line up : Pax at the back does 3 Burpees then sprints to the front while the rest of the PAX bear crawl. At the top of the bridge, stop 

    On the way back down bridge, 5 Derkins at every other bench 

    Mosey to smaller set of stairs on the side of convention center 

    Partner Up for 3 sets of the following : Partner 1 does Toe Taps at the bottom while Partner 2 runs to the top and does 10 Star Jacks (Basically a Squat Jump flaring your feet out to the side when you jump up)

    Mosey BTTF

    Mary consisting of LBC’s, Dollie’s and Rosalita’s

    DONE

    Numbers, Names, Maverick took us out

    NMMS : Small world of F3. Warden started F3 in Tallahassee this past August so I caught him up on how I started there and he told me what’s changed. Thought I would see Major Payne today who moved down from F3 DC The Capital to Tampa but he probably had work. Good to see Cyborg and Maverick again who I posted with in October down here. And great to meet the other guys