Category: Richmond, VA

  • This ain’t Nebraska

    4 men started their week right with a cold morning beatdown.

    Mosey to the cafeteria entrance for some COP: SSH, Imp walkers, invisible jump ropes, helicopters, DQs, arm circles etc.

    4 corners – around the bus loop, c1 – 10x merkins, c2 – 10x merkins, 10x squats, c3 – 10x, 10x squats, 10x dips, c4 – 10x merkins, 10x squats, 10x dips, 10x mountain climbers

    Circuit – mosey to basketball court for some circuit training: pull-ups, ww2s, Al Gore and loop around the basketball court. Rinse and repeat 3 times.

    Tennis court – starting at baseline lunge to opposite baseline, Bernie Sanders back, bear crawl to opposite baseline and Bernie Sanders back. 2 rounds.

    Mosey back to flag for some MoM and stretching.

    Numbers, names, Corned Beef took us out.

    Good work put in by all.

  • Pre-Scout the AO?????

    10 Burpee eating machines made their way out of the heated cars to see what was on todays agenda. Just as our COP was ending Face Plant made it 11. According to School administration this is what may or may not have happened.

    Mosey up to the play area for COP

    SSH’s, one Burpee (OYO), DQ’s, two Burpees (OYO), Helicopters, three Burpees (OYO), Imperial Walkers, four Burpees (OYO), WWII, (Oyster made us do 10 Burpees OYO), Rosalitta’s, Hello Dollies and American Hammers

    Mosey to the church parking lot

    Four corners #1 10 – Hand Release Merkins, 20 – Merkins, 30 – Shoulder Taps, 40 – Squats

    Four corners #2 10 – Schrunchy Frogs, 20 – American Hammers, 30 – Sugar Sticks, 40 – Jump squats

    Four corners #3 10 – squats, 20 – Toe Taps, 30 – Jump Squats, 40 – Ball Dippers

    Mosey to the front of the school

    11’s – 1 Incline Merkin run to parking lot 10 Schrunchy Frogs so on and so forth

    BTTF (Face Plant needs to get some Burpees in) 10 Burpees OYO

    Numbers / Names Oyster took us out

    NMS:

    YHC only had half a plan when he got to the AO this morning but one thing he did plan was four corners around the church. Unaware that there was construction going on that prevented safe passage around the church a reroute was in order and a solution was presented. Oyster loves Burpees so much that he didn’t want his friend Face Plant to miss out on his share, so YHC was forced to grant 10 Burpees OYO at the end of the beatdown.

  • Abdominal snowman tripod.

    We kicked off with a jog down the scenic Rountrey modern home stretch, invigorating our spirits in the crisp morning air.

    Circle up for some SSH, Helicopters, Don Quixote.

    DORA: We plunged into the heart of endurance with 100 LBCs, powered through 200 squats, and soared with 300 double-count flutters. The runner charged down Alvecote Terrace, embodying the spirit of perseverance.

    Strength and Balance: We dominated 20 fiery fire hydrants and embraced the tranquility of a 1-minute plank, forging both strength and stability.

    Tribal Trek: In an Indian run, we journeyed together to the Waverton/Endstone Culdesac, each step strengthening our brotherhood.

    Triple Check Trials: One brave soul sprinted to the formidable angry snowman, while the rest of us alternated between SSH’s energy and the explosive power of jump squats.

    Plank Pow-Wow: A 2-minute plank challenge sparked spirited mumble chatter, with some legendary 3rd and 4th leg assists – a moment you just had to witness.

    Endstone Escapade: We charged up Endstone Trail, halting at the hill’s base for two adrenaline-fueled sprint rounds:

    Round 1: Sprint up hill. 10 squats at each ⛄️ (5x). Mosey walk down hill.
    Round 2: Same thing, added 10 ball dippers.

    Final Stretch: With 4 minutes on the clock, we headed back to the flag for some rejuvenating stretches, unwinding our warrior muscles.

    Announcements:

    1. Swoop Q at Old Hundred tomorrow.
    2. GrowRuck
    3. Frozen Triangle
    4. Have you seen Oyster?

    Prayers and Cheers:

    1. Cookie’s friend’s dad has recovered from pneumonia and is our of the hospital.
    2. Pray for Blacktop’s father who is sick.

  • Friday morning run cold run with Downrange F3 visitor and FNG

    Nice cold morning to be out on roads working off the holiday fat. We ran the figure 8 route which is oddly named as its really more of a “9” 4.4 miles 8:53 pace, a few ran further and some ran less. All finished with circle of trust and naming our 23 year old FNG who played baseball, Strawberry. Interestingly he was asked his first concert….never been to one. Strawberry stuck. Ha Ha

  • Gridiron Snowball fight

    8 warriors gathered in the frozen air to fight off a hangover(at least 4 of us) and burn some calories Here’s the thing: warm up was 25 side straddle Hops, 10 Don Qs,10 helicopters, 15 arm circles, 15 reverse arm circles, 10 push-ups, 20 LBC‘s.

    Mosey to Striker field for some elevens to halfway Mark of field. Round 1: merkins and World War II, next set of 11s :Burpees and American hammers. Needing to cool off we rolled the giant snowballs to the center feild and then pushed them off field. Mosey to pull up bars, eight pull-ups, 15 dips, six pull-ups 15 dips, four pull-ups 15 dips two pull-ups 15 dips, mosey to the playground for ab workout: 25 WW2s, 20-2 count Freddie Mercury, 20 hello dollies , 20 Rosalita‘s, 20-2 count penguins, 20 copperhead squats, mosey up to the bathrooms. Wall sit: 10 air press, 10 -Merkins, 10- milkers then 10 LBCs, 10- Mike Tyson‘s, 10 Merkins, 10-head knees and toes wall sits, 10 LBC, run two loops around half of the parking lot. Circle up in plank for ring of fire each member doing five of whatever they want. close with prayer head to coffee for the warming up and fellowship. Was great to lead this group of Men and friends. Always the best part of my day working in the F3 circles.

  • Rucking Commentary

    Two ruckers launched at 0700 and not only covered the miles, but deep conversation. Coffee afterwards at a local shop was awesome.

    With this crew it never feels cold outside when together as a team.

  • House Party’s Yappin Again

    4 runners met at BWES but decided to slow it down to a Ruck, according to the dog walkers this is how it went.

    OG River Run route, from BWES circle in front of JRHS out to Robious left into River Downs, left up the big hill. Right on River Downs back to Robious and pass the Schools again.

    4 Plus miles (YHC forgot to set his watch on time) House Party kept the official Milage

    Numbers / Names Chaplain took us out (NTB took us out a second time)

    NMS:

    Title of this BB comes from how overly talkative House Party often is 😁 YHC thinks it’s probably because NTB and I Yap most of the time. Lots of good conversation this morning, no we didn’t salve all the worlds problems (or any) but we got to know each other just a little bit more. 16 degrees is just stupid, looking forward to 90 with 80% RH

  • Straight and narrow

    4 PAX assembled on a rainy Friday morning, most were hopeful for a little run/walk in the snow. Alas it was not to be. No Q signed up, so Sippy planned the running route.

    Runners: Head east down Grove. Turn right at Morris near VCU. Turn right at Floyd and head back west. Jug handle to Grove near the highway and back to the flag. Interesting conversations along the way about EVs, parking structures, and transportation efficiency.

    Walkers: Head down Grove to Starbucks. Mosey back.

    COT: Sippy took us out.

  • Heart Full of Soul

    First, gratitude.

    Heist headlocked me on 1/6/23 and my first post was 1/7/23 at Rock n Roll. That day was Mudslide’s VQ, and he served then the beatdown I served you all today. I splashed merlot a couple of times, had to sit on the sidelines for a few to catch my breath. You all know the soreness after your first post.

    Today I enjoyed seeing familiar faces from the various AOs I’ve posted to over the last year, a real capstone and honor. F3 has made me so much more than I was. And you guys know what I’m talking about. Iron sharpens iron is said a lot, but it so succinctly describes what would otherwise take paragraphs, and I thank you all for your mettle and leadership.

    But that’s enough tenderness. Today we revisited Mudslide’s VQ beatdown and 24 HIM got after it, showing characteristic aggression, vigor, and wily good nature.

    Warmarama: SSHs, shawshank stretch, helicopters, dead man hang straight down then to R and L, butterfly stretch, lay on the ground and pull R then L knee to chest, merkins, LBCs, Freddie Mercurys with varied cadence

    The Thang: Mosey to the parking lot next to the playground.

    11s: Start with 1 spiderman merkin at one end of the lot, 10 WW2s at the opposite end. Proceed in the customary fashion. The parking lot is pretty long. Just sayin’.  

    Mosey to the bleachers next to the ball fields and snack shack.

    Triple Check: Timer burnies up the hill, runs around the snack shack and down the bank or stairs on the other side. Dips and crunchy frogs.

    Mega Dora: Timer runs from the big AF electric pole in the second parking lot to the first median and back. 100 merkins, 200 supermans, 300 squats, 400 single-count toe taps.

    BTTF. Partial ring of fire as time allowed. Blast merkins OYO for the final 30 seconds. Time called.

    Numbers. Names. Announcements. Hermie took us out in prayer. Many PAX gathered afterward at Starbucks to socialize, enjoy their endorphins and some caffeine. Great work today gentlemen. Thank you for the amazing turnout and for allowing me the privilege to lead.

  • We Ruck….we run

    A blast of cold came upon us, yet did not deter from getting out there for another Saturday morning ruck. Big Rig is in marathon training so he had the run part going, we ventured up and down the path using the hills as a way to strengthen the legs plus mind. There’s has been work with getting rid of dead trees and smoothing out the hill nearest to the far end(fact there’s a nice pile for training). The highlight was as we made a turn, someone was enjoying a little alone time, when he saw the lights come around, he took off so fast it was not funny. They better be happy the gate to exit was open if not, it would not have been pretty.

    2 options for Sunday: one at Atlee I believe at 6am, Another take off spot(Twin Team) with Doozy and Chaplain at 6 the other on the south side in Chester starting at 7. Reach out on slack off any questions.