Category: Richmond, VA

  • Burpees for 2024

    NoToll welcomed 33 high impact men ready to bring in 2024 the right way. One old hat and 2 newer men of F3RVA split the Q to ensure maximum pain.

    Intro and warm up with Rosie, standard fare including SSH, Jazzercize, tempo merkins, shoulders taps, and only 1 round of helicopters among others. Group sample of Old Glory. Corner 1, 20 Hand release merkins IC, Corner 2 – 20 jump squats, soggyCorner 3 – 10 burpees, and corner 4 – 20 WW2 IC.

    Yeehaw takes over with a beast of a triple check, runner across the field and back with the other 2 PAX getting in rounds of Iron Mike’s and Navy Seal burpees.

    Purple Rain took us around the fields with moving arm circles, raise the roof, Bernie, all the way back to the dry field. This is where he broke the news that Dora was the next to join the party. 100 burpees, 200 American Hangers, and 300 mountain climbers. Some planks, both sides to make sure the world is balanced.

    Back to YHC to close the fun – Lindsey on the basketball courts with SSH and Freddie Mercuries. 5 minutes of Mary to wrap up the first beatdown of 2024.

    Announcements

    GrowRuck – sign up if you haven’t already. Let’s show the visitors from other regions what F3RVA is about. Leadership training, CSAUP, fellowship, and acceleration of F3 RVA all right here in our own backyard. LFG!! Here is the link https://growruck.com/event/gte-47/

    Thanks to Oyster for coordinating Breaking Bread. His challenge for 2024, sign up for your birthday month.

    Florence will be boosting the F3 RIchmond presence on social media. Take and send him pics at AOs, 2nd F, 3rd F or other events.

    Prayers for the families dealing with the tragic car accident in Brandermill this past week.

    Thank you all for letting me and my fellow SOJ PAX lead you all on this first day of 2024. We have been given an incredible opportunity to be a part of this group. F3 means something different to everyone but I think we can all agree F3 is something that we benefit from and maybe didn’t know we needed. As we move through the next year let’s continue to give it away to others that need it.

    Everything is coming up Rosie.

  • Beast before feast

    In what has become a tradition in DaVille on Fridays during holiday’s, 6 Davillians came for a shorten workout.

    Plan was for a 30 min workout follow by 2nd F breakfast at Rinse and Shine

    Here is how it went down.

    Mosey around parking to our normal COP location

    COP (All IC) – SSH, DQ, Imperal Walkers, LBC’s, Heels to Heaven, AL Prom Date, Arm Circles

    Mosey to the courtyard

    Beast – 6 exercises, 6 reps, 6 time with a loop around the courtyard each time. Merkins, American Hammers, Donkey Kicks, Bobby Hurleys, SSH, Burpees

    Native American Run with optional Burpees back to the VSF

    Numberrama, Namerama, Announcements, Opus took us out

    Great last Friday of 2023 and even better 2nd F at Rise and Shine

    Spit On That

  • Breaking Bread: NYE Reflection

    Spending New Year’s Eve contributing to breaking bread for individuals that need love, kindness, and support the most this holiday season was significant for me since I spent a majority of this year on the receiving end of that same kindness with a sick child. 

    2023 was a year that was nothing short of the bring you to your knees type of humility that life will serve up to you from time to time. In my case, it was when my 2 month old daughter, Liv, was diagnosed with high grade glioma brain cancer on 1/13/23. 

    Along with that diagnosis came the overwhelming support and kindness of family, friends, and strangers as we found ourselves on the receiving end of the same love, kindness, and support that was expressed this evening. At the end of the day, not having to worry about what to feed yourself (or the kids) was a relief and a huge comfort when switching between hospital and home stays.

    We lost count of the amount of meal trains and baked goods that individuals and families chose to bring to us, but what it did was instill a deep sense of appreciation and gratitude for how much impact small gestures of kindness and a warm meal can have on someone in need or enduring hardship. 

    With the year coming to a close and with it, a much healthier one year old girl, we find ourselves shifting from a place of needing support to one of giving back, paying it forward, and being the enabler of that support for others in the same way that this support was provided to us.

    I’m grateful for the opportunity to be a small part of the F3 contributions to breaking bread this year and to close out a tough year by providing others with comfort and support in the form of a warm meal. 

  • And So It Begins

    Nine with weights closed out 2023 with the first official training ruck for the GrowRuck Challenge. We picked up the trail near the landing and connected with Riverside Dr heading down stream. 30 minutes out and 30 minutes back.

    The river views were spectacular in the early morning. Mist over the river as the sun began to rise and various ducks, geese, and heron started their day. A tree had been freshly trimmed by a beaver with another day or so and the beaver’s work will be done with a felled tree.

    An 8-point deer followed us from the higher ground, keeping a watchful eye over his domain.

    YHC took us out.

    Announcements:

    • Convergence New Year’s Day ay 0700 at No Toll
    • Sign up for the GrowRuck Training Event – Its going to be transformational. See Slack for details on signing up.
    • Rosie will be placing the first request for loaner rucks in a couple of days. Let him know if you need equipment to train with.

  • Breaking Bread: Heist and Wildcat

    Wildcat and Heist, fitness warriors with hearts as strong as their bodies, decided to bring a unique twist to their usual workout routine. Instead of doing burpees, they lifted the spirits of those less fortunate. Armed with pizzas, cookies, and salads, they marched to a respite center, ready to spread joy.

    As they arrived, the aroma of warm pizza caught the attention of the homeless individuals. Wildcat and Heist, clad in their fitness gear, began distributing the food with genuine smiles. The contrast of indulgent cookies and healthy salads offered something for everyone.

    Antoniette, initially skeptical, soon found herself drawn to the warmth radiating from Wildcat and Heist. Their kindness and genuine concern touched her heart. She joined the communal gathering, savoring a slice of pizza and engaging in uplifting conversations.

    Laughter echoed through the respite center as the fitness warriors shared stories of triumph and resilience. The act of kindness not only nourished bodies but also nurtured a sense of community. Wildcat and Heist, with their burpee-free approach, became catalysts for a collective uplift.

    As the night unfolded, everyone felt a renewed sense of hope. Antoniette, once wary, was now part of the shared joy. The fitness warriors had not only brought physical sustenance but had also created a space where everyone felt seen and valued.

    In the end, amidst the shared moments and simple pleasures, Wildcat and Heist proved that true strength lies not just in challenging workouts like burpees but in the ability to uplift others and build a community where everyone, regardless of their circumstances, can find happiness.

  • The Dynamic Duo Meets the Archeologists

    COP

    Warm ups at cafeteria entrance with in cadence SSHs, arm circles, copperhead squats, calf raises, helicopters

    Moseyed to the parking lot for: bear crawl to each parking spot lot line with ascending burpees to ten at each line. Return to starting point with lunges to each line and ascending squats to ten at each line.

    Continued with a moderate one mile mosey.

    Upon return, we located some dry pavement near the building for a gut buster that included LBCs, heals to heaven, Alabama prom dates, full body extensions to heel touch crunches.

    Continued our fun with tricep dips at bench and bear crawl from first parking lot island to next followed by crab crawl to next island and mosey back to start as a timer. One round each.

    Finished off with a full body stretch and planing until the rest of the PAX aka runners joined back up.

    Runners came running with Sankara Stone in hand after escaping the Temple of Doom, or so I assume.

    Name-arama, numberama, announcements, COT, Opus closed us out.

  • Nourishing Hearts, Building Bonds in 2023

    Nourishing Hearts, Building Bonds in 2023

    F3 Men and 2.0 serving meals for Breaking Bread

    As we bid farewell to 2023, let’s takes immense pride in reflecting on the remarkable journey we’ve had in providing meals for Breaking Break. This year has been a testament to the strength of our brotherhood, with 24 weekends dedicated to serving 194 meals to individuals in need.

    Our commitment to service was exemplified by the 26 F3 men who selflessly devoted their time to ensure that Breaking Break received not just meals, but a warm and compassionate touch. What’s truly inspiring is that several F3 men went above and beyond, serving on more than one weekend throughout the year.Special recognition goes to Gumbo, Fireman Ed, Rosie, EF Hutton, and Heist, who consistently demonstrated unwavering dedication by volunteering on multiple occasions. Their leadership and tireless efforts have been a driving force behind the success, turning weekends into opportunities for connection, kindness, and shared moments.

    Among the countless meals prepared, one that stood out as a favorite among Breaking Break is the heartwarming lasagna. For desserts, the chocolate chip cookie emerged as the clear favorite, delighting the senses and adding a sweet touch. These moments of joy and indulgence underscored our belief that a well-prepared meal goes beyond sustenance; it’s a gesture of love and solidarity.

    As we look ahead to 2024, let us carry the spirit of generosity, camaraderie, and community service that defined our efforts in 2023. F3 remains committed to making a positive impact in the lives of those we serve, fostering connections that go beyond the dinner table. Together, we will continue to embody the core values of Fitness, Fellowship, and Faith. Thank you to the PAX for your dedication, compassion, and the shared belief that through service, we can make a difference in the lives of others. Here’s to a new year filled with even more opportunities to serve and uplift those in need.

    Let’s do more!
    Oyster

  • 3+ miles, the easy way

    7 of the hardest PAX around took a wrong turn and ended up at Dogpile for a not so easy 3+ miles.

    Warmarama: Mosey to pump house road. SSH, Helicopters, Arm Circles, DQ, Imperial Walkers, Helicopers (YES, we did Helicopters 2x), Copperhead Squats, Carolina Dry Docks, Merkins and 1 Burpee.

    The Thang:
    4 Light Post Alley. Prostitute Style on the Hill.
    1st Light Pole: 10 Merkins, back to the start.
    2nd Light Pole: 20 SSH, back to the 1st Light Pole 10 Merkins, back to the start.
    3rd Light Pole: 30 Monkey Humpers, back to the 2nd Light Pole 20 SSH, back to the 1st Light Pole 10 Merkins, Back to the start.
    4th Light Pole: 40 LBC, back to the 3rd light pole 30 monkey bumpers, back to the 2nd Light Pole 20 SSH, back to the 1st Light Pole 10 Merkins, Back to the start.

    Mosey to the Bridge: Alternating Light Posts to the end of the Bridge.
    1st light post: 5 Merkins
    2nd light post: 5 Squats
    3rd Light Post: 1 Burpees
    Repeat to the end bridge. Back Across
    1st light post: 10 Flutter Kicks
    2nd light post: 10 WW2
    3rd light post: 10 Squats
    Repeat back to the other side.

    Back to Pump House Road:
    Bear Crawl, Lunge, Broad Jump Burpee to the 1st Lamp Post (In honor of the hardest mile).
    2nd Light Post Bernie Sanders
    3rd Light Post: 10 lunges, 10 American Hammers, 10 Lunges, 10 Heals to heaven.
    Mosey to the End of the road.

    Ring of Fire. Choose your favorite Merkin and pass it on.
    Mosey up the devils triangle, around the carilion to the Amphitheater.
    Ring of Mary. Choose your favorite Ab exercise in cadence all Pax.
    No shortcut Mosey, back to the Flag. 3+ miles

    Announcement:
    Sign up for the Ruck — See Slack.

    Well done today boys. Thanks for letting me lead.
    Oyster

  • Seven Years Transformed

    18 Gloom Studs stepped onto the Frozen Tundra of Rock&Roll, some already swolt from crushing the Hardest Mile, but every warrior fixing hard eyes on the grueling DTH beatdown to come. Here’s how these hero HIM’s quenched their appetite for conquering the flesh:

    The THANG:

    WARMERAMA: 

    • Mosey to the Basketball Court and circle up
    • Welcome & Disclaimer
    • Brief warmup reps IC
    • Finish with x7 Burpees in honor of YHC’s first-born birthday today

    COP #1: 

    • Mosey to the large parking lot to meet up with the guys completing The Hardest Mile, and see them to the finish line

    COP #2:

    • Mosey around to the tennis courts
    • SEVEN OF DIAMONDS
    • 7 Rounds, increase reps by 7 at each 4 corners – 7/14/21/28 then back down 21/14/7 – await Six ea round 
    • x7 Burpees
    • x14 Chain Smokers
    • x21 Monkey Humpers
    • x28 SSH
    • x21 Freddie M’s (2-ct)
    • x14 LBC’s
    • x7 Ball-Dippers (2-ct)

    COP #3:

    • Mosey to the muddy hill
    • BEARWAY TO SEVEN
    • Burpees bottom, Squats top – ascending reps from 1-7
    • Bear crawl up, Crawl bear down

    COP #4:

    • Mosey back to the bball court and circle up
    • THE OREO – in honor of 2.0 Pennie Mae, who’s F3 nickname is OREO, YHC presents two painful chocolate wafers double stuffed with beatdown vanilla cream
    • x12 Opus 
    • x30 Rosalita Whips
    • x20 Elbow Slides
    • x16 Opus
    • After each set the PAX took a lap around the court

    Mosey BTTF for COT:

    • Counterama # 18
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Fellas! Way to GOOOOO!!! Absolutely awesome work, especially to the guys who also completed the Hardest Mile. SOJ continues to embrace each and every challenge and shows UP with solid numbers. My deepest thanks to each of you for permitting me the honor to lead, and to celebrate my firstborn’s 7th birthday. Happy Birthday Penniella Mae, AKA Oreo! YHC is sure the PAX really “appreciated” all the painful reminders. Fatherhood is one of the greatest honors of YHC’s life, as many of you can relate, and it gives us EVERY reason we need to push hard to get prepared for the expected and be prepared for the unexpected. YHC has transformed an unbelievable amount in the last seven years, and with you guys by my side, it’s only getting better! Here’s to even BETTER and stronger in 2024! Yours, DTH

    Announcements (SEE SLACK!)

    • Register for GROWRUCK!!! https://growruck.com/event/gte-47/
    • 45min RUCK tomorrow 12/31 at 7am at Huguenot Flatwater
    • CONVERGENCE on Monday 1/1, 7-8am, at NoToll, coffee after
    • 1/4/24 at 8pm, 2nd F + Final Shoe Drive Collection at STUMPY’s Axe Throwing
    • 1/6/24 6-7am RUCK at Rock&Roll before Rock&Roll (BigRig Q)

  • Hardywood’s Hardest Mile was

    Exactly that! When I posted the idea to Slack, I didn’t really think anyone would want to do this nonsense. Enter Hardywood! Who originally suggested we do it that first weekend in December, with less than a week to prepare. Luckily, he forgot that weekend was Magnum PI day, and our schedules didn’t align until the final Saturday of the year. YHC got some training in for this CSAUP, but it would have been challenging even with 3 months of training. As I heard Hardywood say last week, to paraphrase, “True growth comes when there is some doubt”. I definitely had some doubt about this one. But all 7 PAX pushed and got it done! Here’s what we did. It was simple, but oh so challenging!

    1/4 mile of each

    Walking Lunges, Broad Jump Burpees, Bear Crawl, Run.

    YHC, got out early to mark each 100 meters to give PAX the option to split up the exercises to get them completed(Thanks DTH, for this idea) A couple of PAX, completed the exercises unbroken. Monsters!

    YHC did the lunges unbroken, but split up the burpees and bear crawls.

    Props to Offshore for making the trip down, and even made it for an even earlier version of a Morning Wood run with Hardywood, and YHC. And all PAX gutted through a DTH beatdown at Rocknroll. (No burpees were held back!)