Category: Richmond, VA

  • Millennial Falcons

    Huguenot High School, home of the Falcons, played host to an FNG takeover.

    Warmarama with all usual suspects: SSHs, DQs, helicopters, copperhead squats, Ukrainian soldiers, tempo mirkins, Rosalita dips, dead man hang etc etc.

    Mosey to the amphitheater where DTH commented that ‘YHC has that look, like he’s making it up right now.’ Obviously!

    Called for a Millennial where we would do 100 reps of an exercise. PAX immediately chimed in that YHC could not do math: “That’s a Centennial, dumbo.” Jokes on them because they just gave me the idea to do it 10x. IE a Millennial. School is back in session.

    7 reps at the top of 7 steps, then 7 reps back down again for a clean 98. First man to finish calls out and everyone comes back down, then winner picks the next round. Lots of competition but DTH, NTB and Chaplain were in it to win it. Incline mirkins, Bobby something jump squats, arm circles, oblique crunches, monkey humpers, Freddie Mercuries, shoulder taps, step ups and SSHs.

    Mosey to the flag for the last round which was burpees until time.

    COT with gratitude for the day, for the challenges that make us stronger, for the spirit we carry out into the day.

    Welcome to Scram – former nuke engineer now retired (shut down). Welcome to XO – there were many great names but YHC made an executive decision for a Navy guy. Glad to see you both come out. Millennial was a great way to balance out the challenge for both the vets and the new guys, the ultimate in you vs you routines. SYITG.

  • The beast returns

    3 gents showed up on a humid morning to throw some KBs around.

    • COP
    • The Beast (6x6x6)
      • Squats
      • WWIIs w/ press
      • Lawn mowers
      • Calf raises
      • Flutter kicks w/ press
      • Curls
    • Boat canoes by Yardsale and some stretching to close it out.
    • Boo Boo took us out

  • Nice Rack and Stack


    9 SOJ warriors ventured to Timberwolf to take on a long awaited McRib return to the Q sheet. Here’s what went down…more or less.

    Warm Up

    • SSH x 20
    • Don Q x 10
    • Imperial Walkers x 20
    • Copperhead squats x 20
    • Merkins x 11
    • Freddie Mercury x 20

    Post warm up the pax moseyed to the track to take on an RVA version of the

    The THANG – Rack and Stack.
    Start at corner of track
    Complete 10 merkins
    Run 1/7 of track to bleachers
    On the first bleacher complete 15 dips

    Back to beginning and repeat each stations, and adding an additional station (which includes running a further 1/7 lap) each round til you get up to the 40 rep exercise (7 total stations) at the completion of a full lap. Here the entire stack is completed.

    The remaining exercises included:

    • 20 core (LBCs, Am Hammers, WWIIs, etc)
    • 25 Carolina Dry Docks
    • 30 ssh
    • 35 squats
    • 40 mountain climbers 

    At the conclusion of MCs we proceeded to ‘Unstack’ (complete each one again) all exercises in place with exception of dips (ran to bleachers for dips)
    PS – the entire PAX stayed together for each station and did the exercises in count/cadence.

    Mosey back to the flag to plank for 15 seconds 😂.

    Numberama/Nameorama/COT

    YHC took us out.

    NMS

    Great time this morning gents. This exercise format was something I learned, while downrange with the New Brunswick Pax near Ocean Isle beach, NC. This was a fun way to spend the entire q on one format of exercises. Not a lot of mumblechater today, but some appreciated counting where needed.

    Welcome to Columbo who was brought by Cookie. He’s visiting from Hartford, Connecticut.

    Thanks for allowing me the opportunity to lead. Til next time! McRib

    Announcements

    • Half marathon and 10k Aug 19 at Robious Landing 0530
    • Pickle ball tourney 8/26 at Forest Hill Pk 0600

    Prayer Requests

    • Pray for Futons mom recovering from surgery at NIH
    • Pray for Hee Haws daughter Liv

  • Is Tom Petty Alive?

    8 PAX braved the gloom on Commonwealth street for a luscious beat down. Great to see TYA back on both legs (even if one might be robotic?).  After confirming there was not a brewski in my camelbak – we might have done the following…

    WARMERAMA:

    • Start slow – 5 merkins!
    • wander/mosy around school
    • WELCOME/DISCLAIMER
    • Grass grabbers/cherry, Don q, Ukrainian Soldiers, Dead Man Hang
    • On Six – LBC’s
    • Plank/Side Plank – Credo, 5 Core Principles

    THE THANG

    Mosy to the never before seen, Mary Mumford STAGE! Let the show begin.

    COP 1: “M-A-R-Y” Group Love

    • Pax 1: Runs to court, hop scotch across USA, loops back
    • Rest of Pax – “Bank” 300 reps in total for each
      • Merkins
      • American Hammers
      • Reverse Merkins on bar
      • Yurpee (burpee w/ clap merkin plus 2 tuck jumps)
        • Modified to 150 each
      • When Pax 1 returns, trades off w/ next PAX until MARY reps completed.

    Note: we should make more Xo’s with a “Y” – the Yurpees were savagery.

    Mosy to Pull-up Bars

    COP 2: The Hanging Gauntlet

    • All Pax Together at various bars
    • 3 minute round – Hang with flex, if you drop, do 5 LT Dans
    • 2 minute round – hang with Chin-up, if you drop, do 10 flutter kicks
    • 1 minute round – 360 monkey on the bars, Al gore when dropped

    Mosy to court

    COP 3: SUICIDE BEAR (Stole from NTB VQ – new favorite!)

    • After figuring out the difference between baseline and sideline…
    • Bear crawl down to key, 10WWII’s, bernie back
    • Rinse and Repeat through the suicide

    We compared form – we agreed sideways crawl is a life hack.

    MBTTF// Finisher (s):

    • Body Bag Builders (10cts)
      • 10reps in – we were smoked
    • Circle of Mary
    • Broga for a sweaty few to close.

    COT:

    • Counterama #8
    • Namerama
    • Announcements: Half Marathon CSAUP. P-ball 8/26 – @Bryan Duncan (roger roger) – I hear you need a partner? DM me bruh.
    • YHC Closed out in Prayer: Praise for Faceplant enjoying 10 years happily married! Statefarm feeling blessed to punch his summer tour card with this “experienced” crew – seriously inspiring. F3RVA has been a game changer for me I am thankful, I’ll (hopefully) have a few more decades getting at it.

    NMS:

    After touring downrange in KC last week – it felt good to be back on home turf. I always love swinging through the NOJ AO’s – somehow I manage to laugh my arse off while simultaneously not being able to breathe! Fun Fact – Swirly saw Van Halen in their prime in Richmond. He also is 100% certain the great Tom Petty has passed away, even though he’s “live” on the radio all the time… Ha! SYITG!

    -State Farm

  • Old People Talk

    3 runners and 2 ruckers explored the less swampy than usual twilight from the Rutland Clubhouse. Runners continued YHC’s exploration of the roads across Chamberlayne after discovering a cut through. This route seemed a bit easier to follow and had no off-leash dogs, making it a clear winner. Runners covered about 4.25 miles. Ruckers did not say how far they rucked. All of the old folks were too busy talking about cleaning out internal plumbing and dispensing medical advice. Announcements included the CSAUP running at Twin Team Saturday, the pickleball tournament, and the century bike ride. In addition, there is a second F this Monday at 6:00 at Dot’s Back Inn. The good Dr. Beef took us out. It was great spending some time with all of you respectable men this morning.

  • Never skip leg day

    5 dudes with various sized and shaped weights me at the old hundred. No Q today so hot potato was called. YHC got it started. Q also went to Three Doors Down and Cookie. Somehow each Q did some leg work. Offshore took us out. Prayers for those in our community who need it. FYI look out for that sneaky tough Cookie Q when it comes!

  • I have the Q Ronnie.

    As 5 of us were waiting to get started at FW, a speedy Mazda comes roaring into the parking lot. Ronnie comes out and asks “Who is able to keep time for me?” After a moment of brief confusion, Fireman Ed, the PAX and their coupons got the ball rolling. COP: DQs, DMH, MCs, ACs and LBCs. Mosey to main church parking lot.

    First Exercise: Four corners – 10 Block burpees, 20 squats, 30 rows and 40 2 count flutters (with coupon). Mosey to home base.

    Second Exercise: Triple check with bench press, curls and run around the loop. Third set got pretty tough. Mosey to Cameron St.

    Third Exercise: Down the street 5 overhead presses per mailbox. Slight confusion with a fella leaving his house early (probably to go to one of those pricey gyms). Back up the street with 7 swings per mailbox. Back to home base.

    Tricep exercises – 3 sets – 1st 10 and the 2nd/3rd 15. American coupon hammers (this was a crowd favorite) and closed with DQs and DMH.

    Announcements: Get together at Mcarthurs on the North Side 6 p.m. on Monday. See backblast for details. Last time I went to McArthur’s I sang some bad karaoke. That was in the previous century. I had hair on my head back then.

    Pickelball tournament 8/26 at 6 a.m.

    Prayers for Fireman Ed who gets results from a medical test next week and for those who are struggling mentally or physically. And next time I will just let Ronnie Q:)

  • Using the whole AO

    4 W Dog regulars and one traveler from parts unknown fought off the temptation to sleep in, while another was thought to have slept in. As we moseyed, tires squealing alerted us that faceplant was on his way in hot. Pax thought he had slept in, however he was dealing with his other doody which caused his tardiness. Also had Maybe from Charlotte! T claps and thanks for joining.

    Mosey to the circle (Some of these exercises may have been changed to protect the innocent) COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins,  

    Thang 1 (The only thang)- Mosey to bottom of amphitheater. 6 people= 5 stations and runner. Runner up around the sides and top of theater. Stations were: Hand release merkins, flutters, Toe taps, LBC’s, incline merkins. We were going to do 3 rounds but Oyster begged to do more. So we ended with 5 and BTTF.

    Some were calling for YHC’s passport to be revoked due to YHC’s sheer focus on using the entire AO. However YHC brushed off those threats and persevered. Check out Oysters Garmin tracker on slack to see the ambitious track of running.

    Prayers to Maybe’s F3 brother in Charlotte. YHC took us out in prayer.

    Announcements. Pickle ball tourney, 10K, Half this Saturday.

  • Ahhhh, Love that Smell of Cap Guns in the Mornin!

    A swarthy sextet of gloomaphiles assembled at SOT steeling their nerves for another ride on the DTH pain train. Many SOT regulars were missing as the clock struck 0530, undeniably a tribute to NTB’s burpee-loving VQ yesterday. The MOT runners took off with the entire PAX pulled into their wake, and for a brief moment YHC questioned if anyone was staying for the beatdown. “Bootcampers this way!” and five enthusiastic PAX jumped tracks to follow DTH into greatness, as follows:

    The THANG:

    WARMERAMA: 

    • Mosey loop in the starting lot and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • COLLECT BRICKS, 2 per customer, from the DTH-mobile
    • Mosey to the bus lot for some 8-Count Reps
    • No Cheat Brick Mericans x10 IC
    • !NEW 8-Count! We’ll call this one HEELS TO HELL x10 IC – hold legs out at 6” for 1-4, then complete a heels to heaven for the 5-8 (for this exercise we also held bricks 6” above/behind our heads)

    COP #2:

    • Mosey over to the next shopping center and form up in front of the YouFit gym
    • PARKING SPACE REPS (distance = x10)
    • Round 1: Brick Bear Crawl between spaces, with x3 No-Cheat Mericans on each line
    • Round 2: Bricks Overhead Lunging between spaces, with x5 Sumo Squats each line
    • Round 3: Brick Crabwalk between spaces, with x10 LBC’s each line (bricks held on chest)

    COP #3:

    • INDIGENOUS BRICKS
    • Line up for a long mosey to the Track, en route PAX curl their bricks, while last man does x3 Brick Burpees then sprints to the front

    COP #4:

    • 4 BRICK CORNERS
    • Corner 1: x50 Brick Mericans
    • Sprint the straightaway
    • Corner 2: x50 Brick Press
    • Bear Crawl width of end zone
    • Corner 3: x50 Brick Hammers (2-ct)
    • Bernie the straightaway
    • Corner 4: x50 Brick Circles
    • Lunge back to Corner 1

    COP #5:

    • WALL WORK
    • People’s Chair with bricks held in variable positions (hands out to the side was a wee bit dangerous for other pax)
    • Hoedowns x10 IC
    • Bernie up the hill
    • Plankorama for some MOT guys avoiding eye contact

    Mosey BTTF for COT:

    • Counterama # 6 (with another 6 MOT runners)
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Nice morning to bring the bricks back out for the SOJ SOT stud muffins, well at least for those baller enough to post. Nostalgia reigned supreme as bricks scraping on pavement kicked up a cap gun smell. Keep posting fellas – you get out what you put into it, and all the more when you’re doing it for the man next to you more than for yourself! Yours, DTH

    Prayer Requests:

    • Greenbow shared about a younger lady from his church who passed away leaving husband Ian and two young kids
    • Honeymoon shared about baby Liv in the Roundtrey community who has a lot of medical issues and her dad just joined the Alamo PAX – there’ll be a CSAUP in Liv’s honor coming up

    Announcements (SEE SLACK!)

    • Homegrown Half Marathon this Sat
    • Monday 3rd F MOVING to Machismo’s sweet conference table
    • Geriatric Ball Slapping Contest 8/26
    • 9/2 School of Rock
    • Labor Day Convergence 
    • Alamo Convergence for LIV in ?Sept
    • 9/23 F3RVA Anniversary Convergence followed later by the F3RVA Retreat
    • Ruck for Food CSAUP ?Oct

  • That Old Dirt Road to Draper’s House

    6 runners broke free from the fartsack and from the allure of 8-counts with DTH to pound some miles in preparation for this weekend’s CSAUP. We reversed the dirt road, said hi to Draper’s casa and sweat like crazy. And, we almost lost Doozy to the trance of a gazelle clipping along at a sub-9 pace, but we were able to break him free and keep him on course. Great job men.

    No More Gumbo For You!