Category: Richmond, VA

  • Facebook Recruit

     A clown car, a senior citizen coming in hot on 2 wheels, and a FNG headlined a post-VD PAX.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
    • KB AMRAP – 5 exercises, 4 rounds, 20 seconds between 30 second intervals in 1st round, then down to 15, 10, & 5
      • High pulls
      • Curls
      • Squats
      • Tricep Press
      • KB swings
    • Run the bus loop
    • KB AMRAP – Round 2
      • Sit ‘n push
      • Skull crushers
      • Overhead pulls
      • KB presses
      • KB hammers
    • COT with YHC taking us out

    Welcome to Zuck!  When you find out about F3 through Facebook, you get name for its founder.  Great work from our newest member.  Happy to report that he does not lower our average age.

    Pigskin Q at Gridiron on Saturday.  You have been warned.

    God is good all of the time!

    Attila

  • Lovers Hangover

    Eight lost cupids rejected the warm embrace of the fart sack to the ideal sunny and 70 conditions awaiting them at the Forge. Small preparations ensued prior to YHC announcing the commencement of a plethora of activity. Here is how things went down.

    Mosey down the drive to the cul-de-sac. Stopping off at various light poles for burpees and squats to allow for some of the PAX attend to minor detours. Circle up for introductions and disclaimers. Warm ups included: SSH, Jazzercise, Deadman Hang, Cherry Pickers, Helis?, Merkins with a touch of DQ’s. All seemed right with the world, so let us begin.

    COP #1: Lightpole 11’s: Making our way back up let us stop at every beacon of light for various reps of exercises such as WWII’s and single count mountain climbers (totaling the namesake prime number). Upon completion, pick up the 6.

    COP #2: Partner up. 1 partner bear crawls up the ramp to the ticket booth, the other runs the parking lot and back down to the ramp. Switch and repeat. Only 1 time around needed.

    COP #3: DORA. 100 dips, 200 incline merkins, 300 LBC’s. Timer runs up the stairs and around.

    COP #4: Pigskin Special: In honor of the man, the myth, the legend. Find a cozy spot on the wall for 3 rounds of 10 reps each in cadence. Muhammad Ali’s, Hoedowns, Donkey Kicks. Upon completion, YHC announced a topper of 30 raise the roofs.

    COP #5: Brocode Lindsay BTTF: Mosey around the parking lot stopping at various points for 40 total reps of Imperial Walkers and Squats as a group OYO. Comment on the parking lot selection of the anxious employee along the way.

    Names/Numbers/Prayers (No Announcements): Prayers for Dealer as he handles the diagnosis of his dog and works thru issues with a new team at work.

    NMS: Great work today for those who may/may not be suffering from the lovers hangover. YHC did not have a plan but wanted to keep the group moving. If YHC were not Q’ing, would certainly be voicing opinions along the way. Luckily, the PAX was up for the challenged and embraced the work with tremendous effort. Kudos to Machismo for calling so many shoulder exercises, but you stepped up. Not much mumble chatter given the constant counting but good comradery as always expected by these SOJ studs. Well done fellas. Thank you for the opportunity to lead.

  • Imperial Walkers?

    4 dudes ready to battle the rain! Fortunately, the rain fart sacked today. 

    WARM UP (McGruff)

    • 1 lap run
    • Side Straddle Hops
    • Cherry Pickers
    • Leg Stretches
    • Helicopters
    • Cherry Pickers
    • Ukrainian Solders
    • Imperial Walkers
    • Merkins

    Thing 1: Four Corners (Cookie)

    Cookie lead us around the parking lot loop with different kettlebell exercises at each corner.

    Thang 2: Rotation (Hermie)

    • 1: Bicep Curls
    • 2: Squats
    • 3: Skull Crushers
    • 4: Lawnmower Pulls
    • Take a run

    (The above X2)

    Thing 3: Parking Lot Lines (Ponch)

    • A series of up and backs in the parking lot with kettlebells. It was a solid finish

    Numbers, Names Announcements and Ponch took us out with a prayer

    Make it a great day fellas!

  • Cookies VQ – Dodging Garbage Truck and A Thrilling 45-Minute Fitness Adventure!

    An unexpected guest decided to join us – a roaring garbage truck! As we embarked on our 45-minute fitness journey, little did we know that dodging trucks would become another exhilarating aspect of our workout.

    WARMARAMA
    20 SSH
    30 Arm Circles
    10 Cherry Pickers
    20 LBCs
    20 Flutter Kicks

    1ST SET
    LIGHT POLE ALLE WITH A TWIST (Broad Jump Burpees At the End)
    After each exercise, run to the End of the Alle. Do Broad Jump Burpees from cones to the last light post. Repeat the exercise and run back to the previous light pole
    45 – Plank Jacks x 2
    40 – High Knees x 2
    35 – Squats x 2
    30 -Mountain Climbers x 2
    25 – Reverse Mountain Climbers x 2
    20 – WW3 x 2
    15 – Hand Release Merkins x 2
    10 – Merkins x 2
    5 – Froggers x 2

    2nd SET
    TRIPPLE CHECK –
    Side Straddle Hops
    LBCs
    Runner sprinting to the end of the tennis court

    3rd SET
    1 Minute of the People Chair X 2
    20 Donkey Kicks X 2

    ANNOUNCEMENTS:
    Growruck

    PRAYERS
    Sometimes, the smallest things take up the most room in your heart. Remember to keep your loved ones in your heart.
    Swoop’s friend is doing well and will return to the US in a few weeks.

    So, here’s to dodging garbage trucks, conquering challenging workouts, and embracing the unexpected twists and turns that make the journey uniquely exciting.

    Thank You all for coming to my VQ. Thank You, Mudslide, for allowing me to take your Q.
    Thank You, Heist, for pushing me!
    Thank You, F3 Fam, for being there!

  • NTB AWL

    One man waited, albeit very briefly, for a cherub to appear in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the Doberman walker, the following might have happened:

    Northbound, Fudd, 58th street, reverso, BTTVSF. Call it 40 slow minutes.

    YHC has been on his feet teaching all week. How do full-time teachers do this? Respect.

    Number, name, YHC took himself out.

  • Road trip to the land where people clap

    4 men gathered for this weeks Tomato Run/Tomato Ruck

    YHC and Mr. Holland went for a run. Good conversations about the art of various shapes and sizes, as well as never passing on rare opportunities when they present themselves.

    Corned Beef and Yardsale our voluminous and voluptuous brothers went for a Ruck.

    Announcements – Corned Beef said a 2nd F is coming up soon at PBR in Mechanicsville, but no date was given.

    Prayer Requests – Bulkhead/Bulkheads mother. Prayers for the family with his mothers recent cancer diagnosis.

    NMS – I always enjoy my trip to the north. I do find it a little weird that they clap instead of say hate for those in their 30’s.

  • Just Like Clockwork

    A dirty dozen did exactly what you do at the West End Assembly of God. They assembled, ready to be washed by the water of an NTB beatdown. For five of the PAX, this was their second post of the day!

    According to the children hecklers on the playground, here’s what happened at the third iteration of The Crossing:

    WARMARAMA

    • Welcome, Mission Statement, Disclaimer
    • Various IC movements with the Epic Sax Guy track on loop to keep us moving to the beat. SSH, Jazzercise, Don Quixotes, Merkins, LBCs, Reverse Snow Angels, Dead Man Hang…

    COP #1: Touch a Tree

    • Touch 10 trees and return to the center for 10 Peter Parker merkins. Repeato decreasing the reps and always finding new trees.
    • Mosey to the grassy area in the middle of the parking lot for the main event.

    COP #2: Clockwork

    • Partner up and get the tunes blaring. Fan out to find the 12 exercises written down on notecards around the WEAG parking. Once an exercise is completed, return to the center for burpees, working from 12 down to 1.

    Numbers/Names/Announcements/Prayer – YHC took us out, pumped to get to share a good beatdown with a new PAX as well as some solid F3 HIMs. Respect to DTH, Chaplain, House Party, and Broadway for getting in a second hour of work today following this morning’s coupon ruck.

    Next Week at The Crossing: Meatball VQ!

  • Calling Audibles

    It seems the men of the Circus have their expectations around the ways to park, the amount of running in a workout, and mumble chatter. YHC hopefully gave some disappointment and others satisfaction – but that is life.

    Circle up for COP. Lots of good stretching!

    Off to the bus loop for triple check 1. Partner 1 runs the bus loop. Partner 2 does an assortment of halos, tricep extensions behind the head, and swings. Lots of groaning.

    Stationary triple check 2. Partner 1 is the timer with an array of five sets each of workouts including lawnmowers, overhead presses, and goblet squats. Partner 2 performs ab exercises with the kb.

    Back to the circle for some Mary and other assorted exercises.

    Attila took us out.

    Thursday coffee afterwards was a nice treat as Pigskin shared the secret of his perpetual level of fitness.

  • Ménage à………. wrong group

    3 Happy Valentines met up at the park before sunrise. Nothing suspicious here! This is how it went down (work safe).

    Warmarama: 1 said they were just going to walk today. But in our best Samuel L Jackson voice — Not today MF!! and off we all went to the Amphitheater.
    Deadman Hang, Imperial Walkers, DQ, SSH, Merkins, Flutter Kicks, Rosalitas, Hello Dollys.

    The Thang:
    -Escalating Squats to the top of the Amphitheater. 1 squat, 2 squat, 3 squat all the way to 18.
    -Mosey to the Field for 4 Corners:
    Corner 1: Merkins x 10
    Corner 2: Jump Squats x 20
    Corner3: Monkey Humpers x 30
    Corner 4: SSH x 40
    -Let’s go back
    Corner 3: Monkey Humpers x 30
    Corner 2: Jump Squats x 20
    Corner 1: Merkins x 10
    -Mosey back to the Amphitheater.
    De-escalating Dips down to the bottom: 18 dips, 17 dips, 16 dips —- 1 dip.
    Mosey to the stage for a Triple Check
    1 Runner — to the fence and back
    2 Box Cutters
    3 Squats

    Mosey BTTF

    NMS: Lots of mumblechatter this morning. Nannies, Headmasters, schools and Nashville. Great catching up with you today BT. Thanks for letting me lead.

    Announcements:
    GroRuck – Let’s go!!! Reach out to Rosie and DTH for more details and how you can support.
    PickleBall Monday’s – starts in 2.5 months… Start Stretching!

    YHC Took us out!!

    Oyster

  • Ruck Lovin Log Liftin

    A lucky 13 ruck lovers answered the call to take a turn under the logs. Here’s where we’re headed with GTE training:

    The THANG:

    WARMERAMA: 

    • Move with purpose down to the bottom of Love Hill, then hike back up Mount Chaplain to circle up
    • Welcome & Disclaimer
    • x30 Copperhead Squats IC
    • x10 DQ’s IC

    RUCK:

    • Brisk march into the Oxford neighborhood to Casa De DTH to collect the logs
    • Two eight footers linked together shouldered by 5 PAX
    • Take to the hills with a will, with PAX rotating position under the logs
    • Return logs
    • Ruck back to the bottom of the big Stratford hill
    • Bear crawl
    • Lunge
    • Flutter Kicks x30 IC

    Ruck BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Below)
    • PONCH took the PAX out in Prayer

    NMS:  Well done brothers. We have a long way to go before we’re doing it for many hours through the night, but this morning’s taste of greatness had many lessons well learned. Keep posting! Yours, DTH

    ***You never know how a horse will pull until you hook him to a heavy load.*** Bear Bryant

    Announcements (SEE SLACK!)

    • TONIGHT – 6pm NTB on Q at The Crossing
    • NOTE – if your M is looking for a fitness opportunity, there is also a WOMEN’S workout every Wed 6pm at The Crossing location (WEAG, 401 N Parham Rd) – led by a young lady who has a background with Burn Bootcamp. They’ve had 15-20 ladies every week. 
    • Thur, Cookie VQ at Timberwolf
    • Sat, 6-7am RUCK at Rockwood
    • SIGN UP FOR GROW RUCK!!!  https://growruck.com/event/gte-47/