Category: Richmond, VA

  • Get the Flock Out

    8 Ruckers and a canine fast paced it on the roads to preserve the trails. Roscoe enjoyed himself chasing flocks of geese away and clearing our path forward.

  • Up and Over

    16 of the area’s finest runners tackled any impediment in their way, including obstacles on the 5 miler route.

    Great conversation as always.

    YHC took us out.

    Announcements:

    • Healing place 10k training team needs coaches beginning 2/10. See Shakedown.
    • Frozen Triangle on 2/10 with a 0600 launch from Dogpile

  • Best Worst Playoff

    YHC posted this morning with some gear for a Tabata workout. After a tough beatdown from DaPile, YHC wanted to concentrate on some exercises to further develop the recovery workout so here is what went down on the cold wet am workout:

    COP

    We mosey to the East Entrance of Atlee High School circle up for 10 4ct SSH, 7 DQ’s, 10 4ct Helicopterss, 15 Arm circles, 10 small and 5 big, reverso.

    THANG

    So YHC busted out a jumprope for one station, 20 # KB for another station and 26.5 # KB for the third station. We started the Tabata App and stayed at out station for a set of 8 reps of 20 Exercise with 10 seconds of rest in a set. So the first 3 stations were jump rope, KB squat with 26.5 pounder and KB shoulder swing for 20 LB KB. We each did one set. Next up was Jump Rope for on station again, 26.5 we did flutter kick with a pump of the KB and tricep extension with 20 # KB. we each did one set on each station. Finally for the last set – Jump rope, Calf raises with the 20 # KB and Arm Curls with the 26.5 KB. We go through 2 stations and we were getting close to time so we moseyed back to flag.

    Numberama, Namerama…Mustang took us out in prayer.

    Moleskin

    We had alot of mumble chatter with the discussion of the football games this weekend and all stated that both games had a great start, seemed like it was going to be competitive and then flop the second half the tides turned on both teams that seemed to have a command in the first half and poised to close out the game in their favor…not to be the case…hence the Best to worst playoff for the superbowl championship.

    Have a great week everyone and hope to see you in the gloom soon.

    Cheers…CB!

  • !!! NEW AO ALERT !!!

    WHAT: “The Crossing“, F3 Bootcamp
    WHEN: 6PM – 6:45PM, every Wednesday
    WHERE: West End Assembly of God (401 N Parham Rd)
    *Meet/park in the upper annex lot near the field*

  • BB CB Day Two

    Again, a little time at the stove and with some help from M Chum, prepared food and delivered it on Sunday, 1/29. Brian was on duty. Residents were assembled and watching Chiefs v. Ravens and greeted me warmly once again. Appreciated the opportunity to help this weekend.

  • Overdue but just in time

    Have admired, for years, F3 brothers finding the opportunity to arrange for food and encourage fellowship through Breaking Bread, but hadn’t taken the opportunity to participate. Had a few family health concerns to navigate in 2023 which helped bring into focus how fortunate we all are most days and how relatively modest efforts could help others. Signed up to prepare and deliver food both days this past weekend – the last weekend of January 2024. Following a little time in front of the grill and stove at the house – and with some help from M Chum – delivered on Saturday, 1/27. Residents were already assembled in the community room and were very welcoming. Delivered to Antoinette in the kitchen. Humbled by the experience.

  • Tunes in the gloom

    11 HIM posted for a Fudd beatdown at TES.

    Mosey to the 3rd parking lot for COP. SSH’s, helicopters, DQ’s, plank, merkins, stretches, flutter kicks, HTH, arm circles.

    Mosey to the blacktop for some tunes and ground & pound.

    1st song – Beat It – hold plank and do 1 shoulder tap merkin each time MJackson sings “Beat It”. Not sure how many we did in total but it felt like a lot.

    2nd song – The Beast by Sixwire – rotate between 4 exercises, changing with each new riff/song. Squats, forward alternating lunges, backwards alternating lunges, speedskaters.

    3rd song – Heroes – do SSH for the entirety, stopping to do 1 burpee every time we hear “We could be”

    4 corners on the blacktop. Rd 1 merkins x 10, squats x 20, 2 ct flutters x 30, LBC’s x 40. Rd 2 add 10 to each set and repeato.

    Finish in the first corner with various Mary exercises…..2 ct flutters, HTH, Freddie Mercuries, American Hammers, and maybe something else. Mosey back to the SF for numberama, namerama, YHC took us out.

    NMS:

    Always seeking to change things up from the usual, YHC decided some tunes would be a nice distraction. The PAX did not seem disappointed and it seems a solid beatdown was enjoyed by all. YHC’s legs are a bit more sore than was expected, and that is a most welcome development. Tclaps to everyone for putting out a great effort. Nice to have Pigskin back from Honduras.

    Announcements: Westhoe ShieldLock at Dunkin on Patterson Tues nights at 7pm. We are reading “Heart of a Warrior” by Michael Thompson so if you plan to come you’ll need to buy the book.

    Sign up for Breaking Bread in the month of your birthday.

    Frozen Triangle Feb. 10th.

    Thanks for letting me lead today fellas. Let’s remember all of the blessings that we have, especially those that we take for granted. And don’t forget the reasons you post in the gloom…..everyday people do everyday things but we can’t be one of them. You are a hero to more people than you know…..especially your 2.0’s and M. Go be the best version of yourself today for them.

    And never stop chasing the wabbit!

    Fudd

  • frogger

    cop

    warmups with merkins, ssh, dojo with dan, and a mosey to the thang

    THANG

    started to do a build a beast w lt dans, merkins, dollies, ssh’s but called an audible, dropped the lt dan’s and bailed on the area due to traffic concerns

    triple check with squats, lbc

    dora with merkins, jump squats, lbc and time was out

    numberama, namarama, announcmts, futon took us out

    thanks fellas

  • Downrange Running

    2 Davillians arose early during their Presbytery weekend in Angier, NC to help YHC get some miles in.

    Route was tough with lots of cul-a-sac to hit since the neighborhoods next to the AirBnB we stayed were small. After a few loops, we were able to get in 4ish miles

    Quick showers and some 2nd F time with some good pour overs were had before heading to our 8 am meeting

    SPIT ON THAT!!

  • It’s Friday!

    4 guys came out for a hot potato Q — good times!

    YHC doesn’t really remember all that happened. but it was a good time had by all!