Category: Richmond, VA

  • Le Beatdown Royale

    16 sweat-loving studs including a French foreign exchange FNG all embraced the suck with another rough ride on the DTH pain train. Here’s what happens when they Q is open to suggestions:

    The THANG:

    WARMERAMA: 

    • Mosey to the Bball Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, and yes some 8-count’s were implemented with scientific precision

    COP #1:

    • FRESH PRINCE’S FRESH ELEVENS:
    • Complete 11’s on the bball court with a suicide between rep sets
    • NoCheat Mericans 10–>1
    • Jump Squats 1–>10
    • Plankorama for the Six

    COP #2:

    • Mosey to the Tennis Courts via indigenous people’s run – last man completing a burpee before running to the front
    • DON DRAPER’S SUSTAINED PAIN TRIPLE CHECK:
    • P1 – Balls to the Wall
    • P2 – Chain 6”
    • P3 – Run the perimeter

    COP #3:

    • 50’s COOL DOWN
    • Six stations around the tennis courts, first man to complete 50 reps calls out and PAX moves on
    • Alabama Prom Dates
    • Mericans
    • Monkey Humpers
    • Flutters, 2-ct
    • Mtn Climbers, 2-ct
    • Nancy Kerrigans

    COP #4:

    • Moseyrama around to the big parking lot
    • PARKING SPACE LADDER
    • Bear Crawl between spaces adding one more Groiner rep each line, 1–>10

    COP #5:

    • WALL WORK
    • Hoedowns x10 IC
    • Donkey Kickoffs 5–>20 

    Mosey BTTF:

    • American Hammers x20 IC
    • Freddie Mercuries x20 IC
    • Hold Plank, review F3 Mission, Credo, Pronciples

    COT:

    • Counterama # 16 
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome group of brothers to welcome Doozy’s French exchange student – welcome ROYALE!!! (…as in “Royale with cheese”, a quote from Pulp Fiction referencing French burgers). Special “thanks” go to Don Draper and Fresh Prince who were unable to make it to today’s beatdown but were all too pleased to connive and contribute a couple COP’s. Ugh, they sucked. The PAX would like to, ahem, “discuss” these suggestions with you two in the gloom sometime soon! Haha, well we definitely got a decent workout in today. Have to admit YHC was dragging during Machismo’s Q of School of Rock. This humidity’s is for real! Alright, SYITG gents, YHC, DTH

    Announcements (SEE SLACK!)

    • Every Monday 0530-0630, 3rd F coffeerama at Starbucks off Huguenot and  Robius 
    • Next Friday 7/14 2nd F Happy Hour from around 5-8 at Diamond Billiards

    Prayer Requests:

    • Prayers for Chekov’s shoulder which he strained a bit this morning
    • Prayers for Meatball’s daughter who’s serving on a missions trip in Ireland

  • Space Tourism

    A dynamic duo posted the day after the 4th. Everyone else must have been recovering from the convergence.

    Mosey to the lower field and low-key warmarama with no cadence. Deep red clouds set the whole field ablaze in color.

    11s across the field. Sunrise appreciation exercises. 11s again. A junior varsity love hill. Wall sit burnouts, elbow plank burnouts, another set of 11s. Back to the flag for some ab burnout. No cadence, just quietude.

    Circled up with the runners and took us out.

    Really excellent morning, a bit more contemplative kind of workout.

    Shoutout to Pigskin for showing up and putting in the work. SYITG.

  • Best AO in town. Thank you F3 RVA!

    One year with F3 in the books. What a blessing it has been to meet new friends, rekindle old friendships, and better myself learning to lead by some solid HIMs. 

    Conceptually I knew what the three Fs (Fitness, Fellowship, and Faith) are; but I didn’t experience the fullness of them until I joined F3. Thank you for that. 

    Warmorama: Mosey to nickel bridge maintenance lot. Welcome/intro/disclaimer. 

    1. SSH (20x)
    2. Left/right arm stretch (10 seconds)
    3. Ukrainian soldiers (20x)
    4. Deadman hang stretch (center/left/right – 15 seconds each)
    5. Merkins (20x)
    6. Down Dog/Up Dog stretch
    7. LBCs (20x)
    8. Scorpion stretch (left/right leg alternating)

    COP 1 (Nickel Bridge): My plan was to start at north side of Nickel bridge and to do 1 burpee per light pole on way down. Return back doing descending number of squats starting with the highest number light pole. Somehow I counted 14 light poles on the way down and yelled for the Pax to start with 14 squats and decrease by 1 for each pole back to north side. 

    Sounded like a good idea, but there are actually 16 poles. Rosie kindly let me know I had miscounted, but now I know!

    Plank for the six near the toll booths and a 20 count once everyone rolled in. 

    COP 2 (Love Hill): Partner bear crawl, lunge, broad jump burpee. 

    This COP goes out to Swirly! Back in February we did Love Hill from gate to gate (pump house drive to amphitheater). Was one of the toughest things I have done with F3. Luckily Mr. Rogers was my partner and carried more then his weight.

    A few grumbles on this one about whether the gate off Pump House Drive was open for business or whether we start before or after the gate. Ended up starting just after gate and partner A began to bear crawl up hill, with partner B running to community garden area and returning to switch with partner A. Repeato wirh bearcrawl, lunge, broad jump burpee until we all reach garden area. 

    Key to this COP is to bear crawl as far as you can to avoid extra broad jump burpees!

    COP 3 (Valley of Death): 7s with drydocks and WW2s. 

    COP 3 goes out to Mr. Rogers who busted this out the same day I learned about “eye of the storm,” which I also love. I found his explanation for 7s, “it is like 11s, but it is just 7s” catchy and even used it today. 

    Funny thing is Valley of Death doesn’t look too menacing, but when you run up the last 15 feet or so of each hill it can crush you!

    Started with on the Love Hill path with 6 drydocks and ran down and up valley of death for 1 WW2.  Finished with 1 drydock and 6 WW2s. 

    COP 4 (Triple check – pull-ups and dips):

    With about 13 minutes left, I gave the guys choice A or B. Choice A was selected, which was the triple check (pull-ups and dips). Choice B would have been at the amphitheater with some variation of merkins or box jump (which suck). Glad people selected A. Wilson wanted “choice F”(back to the flag maybe?)

    Knocked out triple check with 4 minutes left. BTTF. 

    Numbers/Names. 

    Announcement: Pickleball tournament coming up. See Hitchhiker for details. Goal is to beat Bleeder!

    Prayer request – Bone Thugs shared that he recently lost an aunt to cancer (his father’s brother). He had to unfortunately share this news with his father. His aunt sadly did not inform the family she was ill as to not burden family. Good message shared with the Pax: share your struggles, we got your back!

    Wildcat took us out in prayer. 

    Many thanks guys. Good seeing everyone. Good mumble chatter as always. 

  • Good to be back

    It is good to be back home and back in the routine after some nice time off. Glad to have Yardsale’s company for a light tabatha workout this morning.

    • COP
    • Squats, HRMs, LBCs, arm circles, calf raises, Alabama prom dates, step ups, dips
    • Some stretching to close it out

  • On The Road Again

    I can’t wait to be on the road again…..and neither did some of Richmond finest PAX. We headed east on Grove, left on Rosneath, and right on Monument. Right turns were made on the Blvd, Strawberry, and Allen. Everyone took Floyd west to then pick up Grove.

    YHC took us out.

  • VQ – Was this written down?

    After shooting awake at 2:45am – YHC was too excited about the forthcoming (VQ) beatdown to sleep. Lucky for the PAX, that allowed some time for fresh brewed coffee prep, to be enjoyed post workout.

    16 PAX stumbled and bumbled through the thick morning gloom for a Cindy-filled beatdown with plenty of Satan’s Hill mixed in. Heist creeped up through the woods, which was weird, but he brought a diesel jacked FNG (more on him later), so that made it okay.

    THE THANG

    WARMERAMA:

    • Mosey around troll house
    • Welcome & Disclaimer
    • Ukranian Soldiers, Don Quixote’s, Side Straddle hops, Michael Phelps/Helicopters (Mudslide quickly educated me on the difference), Dead Man Hangs, LBC’s, Wives (Wilson, and Fudd).

    COP 1: Merkin Hop Triple Check

    • PAX 1 – runs to coupon pile does 11 front raises and runs back (Timer)
    • PAX 2/3 – #2 does Merkins while #3 hops over him

    COP 2: Satan’s Hill Partner Chase

    • Uphill
    • PAX 1 – Single arm Cindy farmers Walk
    • PAX 2 – 5 burpees then chase partner
    • Downhill
    • PAX 1 – Overhead Cindy Walk
    • PAX 2 – 5 Lt. Dans

    COP 3: Mini-Cindy-Dora

    • 100 Skull Crushers
    • 150 Curls
    • 200 (ish) Kettlebell-Coupon Swings
    • Pax goes to failure as partner does ab workout of his choice

    Indigenous run mosy through the park, past Wilson’s house and down the hill, back to circle up.

    Finisher: LBC’s, Heels to heaven, stretch, 5 of Heists favorite pushups.

    COT

    • Counterama #16 (including 1 FNG)
    • Namerama
    • Announcements
    • Prayer Requests: Safe Travel for Metzger family

    FNG Naming Ceremony: Alex Glenn was brought in for a taste of the gloom by Heist. He has 3 kids, is from the area, veteran, with some great experience flying Blackhawks. We tossed around some names (LT Dan, Apache) – but Oyster came through with the winner “Airwolf” – which I had to google when I got home as the show reference was well before my birth. Great to have Alex/Airwolf/FNG out – he was in far too good of shape already – hopefully we can crush his soul in future F3 beatdowns.

    Announcements (See Slack): School of rock 7/8. Heist 1-year Dogpile Q 7/8.

    YHC took us out in prayer with some specific gratitude for the motivation, fellowship, and positive change that F3 has brought into my life. Good for all F3 PAX to remember how much their involvement can affect change in others lives. Thanked the good lord for the chance to be together.

    -State Farm

  • Four Redwoods showed up on a sweltering morning for a little jaunt in the west end.  We mostly ran the deep run park route.

    Pigskin took us out.  Prayers for a friend with a breast lump.

    NMS.  Not much to report today.  Lots of mumblechatter with Lighthouse and Mr Rogers – you have to ask them what they talked about.

    Get some!

     

     

     

  • Butt Crack Sweat

    Nothing says summer like KBs and humidity.  Four noble warriors joined forced this morning to have a little fun, and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • HRM
      • LBC
      • APD
    • KB 4 corners – lunge walk the 4 corners with 5, 10, 15 & 20 reps of an exercise
      • Sit ‘n press
      • Curls
      • High pulls
    • 4x check
      • Run
      • Overhead pulls
      • Presses
      • Lawnmower pulls
    • COT with YHC taking us out

    Best wishes to Byproduct as he gives his daughter away on Saturday! 

    Summer humidity was here today.  YHC’s butt crack was sweating. 

    God is still good all of the time!

    Attila

  • On again off again echo chamber.

    The Macheesman was ready to skip and start work early but opted for a slutterstart at the Forge instead. The pax not warned nor prepared started with a pole to pole American Burpee Bigmac. 3 burpees 10 American hammers repeato to the primary school. Warmarama included: Ukrainians, Merkins, imperialists, Rosalitas, Don Qs, Freddie’s, it was a Star studded line up. On to a Dora while admiring the sunrise with 100 dips, 200 LBCs, 300 flutters.

    Echo chamber for dirty hookups.

    Eye of the hurricane 10 burpees middle with 20S hammers, WW2, CDD, SHOULDER TAPS,

    Back to the echo chamber for how downs.

    merkin ring of fire to finish.

    If the fart sack is calling sometimes the best thing is just a little Machismo.

  • Hot Potato Run

    YHC has been waiting for the chance for a hot potato run. Mr. Holland was good company as we navigated through the soupy air to the back of the new construction in Giles, returning via Craney Island Estates and Atlee Station,for between 4 and 4.5 miles. Two runners at the same pace made the hot potato route pretty simple to navigate, and we made it back to the start with a few minutes to spare. Corned Beef and Yardsale were organized and ready to go on their pre-planned ruck route, which means they made wrong turns, got maybe a bit lost, trespassed, met some chickens and a fortunately not-trigger-happy local resident, and were about 10-15 minutes late coming back to the start. YHC got in a bit more mileage looking for them. Numbers, names, and Yardsale took us out with a mention for our travelling Pax members.