Category: Richmond, VA

  • So, This Beast Goes to The Bridge…

    13 indomitable spirits, some on their natural legs and some on walking sticks, rose into the post dawn sun to face the challenges The Bridge had on offer. Conditions were, yet again, 70 and sunny. According to the ants crawling up YHC’s shoe, the following might have happened:

    COP: Introductions, refresh relationships with old friends, and onto the exercising…slow mosey around the outer driveway. Rotation of exercises on the mosey…slide feet side to side, then into a karaoke, the flip to karaoke on the other side, then slide feet the other way. Easy to understand in person. Finish with a slow mosey to the corner.

    Circle up for the COP.

    SSHs x 50
    Imperial walkers x 10
    Dead Man Hang, then walk out into merkin position. Right leg high, then left leg high.
    Merkins x10
    Littlest of Baby Crunches x20
    Reverse crunches x10
    Freddie Mercury x11
    Rosalita x10

    Circle up for The Beast

    Round 1: Carolina Dry Docks
    Round 2: Monkey humpers
    Assorted stretching
    Round 3: LBCs (?)
    Round 4: Copperhead Squats
    Yoga: pigeon right, pigeon left, inverted scorpion kicks right over, left over, repeato 2x
    Round 5: WWIIs
    Round 6: SSHs (4 count)

    Corned Beef led us in a one count.

    Mosey to the Chapel Lawn. 11’s. Step ups and merkins. Continue until time called.

    Numbers, names, and TYA took us out with a story about a young man persevering through adversity and the challenges of inactivity.

    Announcements: none.

    NMS: Today was the largest group that YHC has seen at The Bridge. 8 men put themselves forth and joined 5 travelers in the Brotherhood of F3. “There but for the grace of God…” Life is a journey better made with the help of others and best made with those who care about you. The stories that some of these guys tell are challenging. YHC heard today about a man who attended 16 schools and lived all over Arlington, sometimes in cars or on the streets, all within spitting distance of where YHC grew up. It’s a small, small world.

    YHC takes his hat off to the 4 Brothers who took their morning to brighten someone else’s. State Farm led from the front, pushing Road Runner, Atlanta, and others. Thank you for joining. Nice to have your leadership. Circle K and TYA are regulars, though it was nice to have the mercury above the single digits this time. And, before you say, “Isn’t TYA recovering from knee surgery?”, the answer is yes. And, not only did he post, he spent the 45 minutes on his back or sitting leading Bus in a capability-appropriate workout. Nicely done. YHC also thanks Corned Beef, who jumped right into YHC’s invitation Tuesday morning to visit The Bridge today. Always great to have your enthusiasm on the journey.

    For those guys with an interest in joining at The Bridge, this is a once a month AO for F3RVA. We take one Saturday per month; Charlottesville takes 3 per month. Studs welcome. It’s a journey to get there, and it’s a journey of learning once you are there. Leave no man behind; leave no man where you found him. Your standard AO will be there each week; YHC invites each man to step out of his comfort zone and try The Bridge.

    UpChuck spits the bit.

  • Baker’s Dozen

    Showed up for the first Gridiron of the summer. Yep. It was hot. Lots of sweating. Nothing original on my part. A repeat of my typical workout. Except, no burpees. Next time, we’ll do some burpees.

    Mosey to Gridiron goal line

    Disclaimer

    20 SSHs, 10 MM Merkins, 15 Knee-ups, (all in cadence), stretch

    Mosey to Other goal line

    20 IWs, 10 diamond Merkins, 15 Ukrainian Hammers (all in cadence), stretch

    Mosey to Original goal line

    20 Don Quixotes, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    Mosey to Other goal line

    20 Copperhead Squats, 10 Stagger arm Merkins and a stretching exercise

    To the bottom of the hill up to the Gridiron: 11s

    Get-ups, up to the top of the hill, Crunchy Frogs

    To the wall in front of the school:

    People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    People’s Chair 15 Lalannes, 10 Dirty Hookup, 15 Donkey Kix OYO

    Using the loading dock: 3X

    Behind the railing to the loading dock: 20 SSHs, over the rails, across the loading dock and to the asphalt part of the driveway: 10 Mike Tysons

    Mosey to the handicapped area of parking lot in front of school

    3 rounds of 20, jumping over the line, in cadence, with a stretch in between

    Mosey to the benches by the Gridiron

    10 Bulgarian Split Squats in cadence, 10 Dips, 10 Derkins (all in cadence) 3X

    Mosey to Flag

    Stretch

    20 Flutters in cadence

    60 Second leg lift

    Brazilian Mindbender

    Announcements:

    Starbucks after workout: 11735 W. Broad

    This Tuesday, Homerun Derby: at Robius Elementary at 5:30 AM, Instead of NoToll on that day;

    4th of July: Convergence: at Dogpile at 7:00 PM

    Takeout by YHC:

    A quote from Proverbs: “Do you see a man who speaks in haste? There is more hope for a fool than for him.”

  • Pickleball

    Week 3. 15 picklers.

    Daville drew first blood.

    Splinter and Prime Time have played a game or 2.

    Bleeder still undefeated.

  • Man its humid out!

    YHC rucked the normal trails through Rockwood Park prior to the Florence beatdown. Enjoyed the peaceful ruck with some tunes playing but could have done without the humidity.

    House Party

  • It’s Gonna Be A “House” Party

    13 Nineties Movie Fanatics and Techno Ravers hit the pavement of Rockwood Park to celebrate House Party turning 41 yesterday. Here’s what the Richmond Beekeeper’s Association witnessed before their annual Rockwood Park festival :

    Mosey to basketball court

    Definition of 3 F’s, Core Principles and Mission Statement

    Turn on the original House Party soundtrack

    Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    Suicides with Different Movements to the foul line, half court, opposite foul line, opposite end line and back :

    1st Suicide Set – Broad Jumps

    2nd Suicide Set – Front Facing Crab Walk

    3rd Suicide Set – Sprints

    4th Suicide Set – Lunges

    Turn on House Music (aka Techno Music) and Mosey to tennis court

    4 Corners Prostitute – 20 Merkins, 20 Jump Squats, 20 Chum’s One Legged LBC’s, 20 Mountain Climbers DC

    Mosey to Concession Stand stairs

    Triple Check – Dips, Doozy Style WWII’s (arms crossed over chest), Timer runs up the stairs then down the other side

    Mosey to forest trail entrance at the far side of the park and stop at the Exercise Station

    Mini Mini Dora : 30 Pull Ups, 60 Lunges SC, 90 Chum’s One Legged LBC’s (We had to stop after Lunges to Mosey BTTF)

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests : Cha Cha’s back, Chaplain’s back, House Party’s knees, YHC’s Dad healing & care coordination for Parkinson’s

    Announcements :

    -This Tuesday 6/27 Gumbo’s Home Run Derby at Robious Elementary (Go here instead of No Toll)

    -July 4th Convergence at Dog Pile 7 am – 8 am

    -Friday July 7 State Farm VQ at Satan’s Hill

    -Saturday July 8 School of Rock after Rock N Roll Q : This is a family friendly 30 min bootcamp with snacks and drinks (contact Dr. TryHard)

    NMMS : Happy Birthday House Party! You’ve been a great addition to F3 and more importantly a great friend. Welcome Broadway EH’d by DTH (he enjoys acting). Welcome Tool Time who was EH’d during the Warmarama by Big Rig (he works in construction). Welcome Flea who is DR from Colorado visiting Purple Rain and family (he plays bass guitar like Red Hot Chili Pepper’s Flea). YHC gave 2 challenges to all PAX today, particularly the FNG’s : 1) Come back, 2) Find 1 other AO during the work week to post at

  • Saturday PAX’s Choice

    5 DaVillians enjoy the gloom of Saturday morning choosing their own way to workout.

    This how it went down

    The whole PAX started a warmup with some stretching then start a mile run

    Helix decided to head off after that for a boot camp workout

    The rest of PAX continue on the run/walk for some loops around Kings Charter then headed back for just under 5 miles.

    Spit pushed a little harder making the run to Kingswood Court and headed to Atlee Station Rd for a loop around Madison Springs / Chickahominy Oaks / Summer Duck before heading back getting in almost 6 miles

    Nice 2nd F at the Local Cup Afterwards

    Spit On That!

  • A Humid 400th

    5 Davillians braved the rain that seem like it will never end and the humidity of 1000% to help YHC celebrate his “Big Data Official” 400th Q.

    This how it went down

    Mosey around a little bit and settle at our traditional rain location COP under the awning by the front office

    COP (ALL IC) – SSH, DQ, Hillbillies, Helicopters, LBC’s, Heels to Heaven, AL Prom Dates, ALT’s, HRM’s, Arm Circles

    Slaughter Start – 4 Burpees OYO

    THANG

    Short mosey to the courtyard

    Four Corners #1 – Run to first corner, 10 Merkins, bear crawl next corner, 20 WWII’s, backwards run next corner, 30 Freddy Mercury’s, crawl bear next corner, 40 SSH’s

    Four Corners #2 – Reverso of Corner #1

    Mosey down to the awning by the library

    Four Corners #3 – Karaoke to first corner, 10 Burpees, Run/Jump touch the beams next corner, 20 2 ct American Hammer, Karaoke to next corner, 30 2ct Flutter Kicks, Backward Run/Jump to the beams next corner, 40 Squats

    Four Corners #4 – Reverso of Corner #3

    Mosey back to the office

    Bear Crawl Medley – Using the creaks in the concrete as lines, bear crawl to first creak complete one Merkin, crawl back, bear crawl to first creak again one Merkin then second creak for 2 Merkins. Continue exercise until 4th creak

    Mosey to the parking lot

    Lunge Medley – Using the parking space lines, lunge to first line complete one squat, backward lunge back, lunge to first line again one squat then to second line for two squats. Continue exercise until 4th line.

    Mosey back to the cars with a lap around the parking lot at 80% speed

    3 MOM – Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    4 Corners = 100 reps + 4 total time = 400 reps for 400 Q.

    WOW, 400 Q with Big Data. I was surprised recently look at Big Data that I was close to the 400th one. After learning this, I wanted to make sure it was completed at the AO for my very first Q (pre-big data) on 10/7/16:

    https://backblasts.f3rva.org/2016/10/07/here-am-i-rock-you-like-a-hurricane/

    Glad to have the Davillians regular join me for this milestone

    Great 2nd F convos during the workout mainly about the pickle balling early this week

    SPIT ON THAT!!

  • Jungle Pot Luck

    9 SOJ Pax hit Satan’s Hill this morning in the misty, moist gloom. 

    HP today started off with Warmorama led by Nancy Lopez: SSH/UKS/CHS/Arm Circles (front and back).

    COP 1: Nancy Lopez led the Pax with some static cindy holds (OH/Skull Crusher/front raise). We then did 21s (curls). 

    COP 2: Honeymoon led the Pax with a “horse shoe” workout. 

    1. Start with 5 cindy merkins. Run to Willowmore culdesac over troll bridge and via the woods. Perform 5 regular merkins. Back to parking area. 
    2. Repeat 1. Add 10 double count mountain climbers. 
    3. Repeat 2. Add 15 dips
    4. Repeat 2(dips dropped)
    5. Repeat 1 (no dips or mountain climbers). 

    COP 3: McGruff led the Pax up Satan’s Hill with a native american run. Pax in the rear peforms Burpee and sprints to the front. Made it to about Rosetta’s casa and turned back to the flag area. 

    COP 4: Vagabond led the Pax with a triple check. Perfect set of 3×3. A man does cindy curl to OH press. B man sumo squats with cindy. C man (timer) was with cindy in OH press to the “second  light pole. Ongoing debate on the location of second light pole. 

    5 min left. 

    COP: Heist called a baby triple check. First called jerkins/cindy swing/a 20 yard dash timer. Things got a little goofy. Switched out jerkins for arm circles.  Nancy proclaims this was the shortest triple check in the world. With a min left we put cindy’s back in their comfy home. 

    Time. 

    Numbers/Names. 

    Announcements:

    1. Torchy’s Tacos off Midlothian Tpk is NOT yet open. I repeat….NOT open. Opens 7/5. 
    2. The Bridge is this Saturday. See UpChuck for details.
    3. Statefarm VQ is at the Hill on 7/7. Summer tour anyone?
    4. Heist has the Q at Dog Pile on 7/8 (1 year anniversary of F3) Gonna bring it. Will feature “best” COPs experienced at Dog Pile over the last year.  

    Hermey took us out. 

  • Raining Tree – Parts A and B

    Eight fast movers lined up early to grab the finest pickings available. Temperatures were 70 and sunny. According to the septuagenarians lined up at 5:45 a.m. for the estate sale, the following routes might have happened.

    Routes:

    Part A: Right on Pump. Left immediately onto Old Prescott. Run to the end of the Cul-de-Sac and back to the VSF.

    Part B: Run to the trail at the back middle of Godwin HS (up the steps). Exit onto Maremont. Immediate left onto Willowick. Right on Avenham. Right on Raintree. Left on Maremont (which loops around to Raintree). Right on Raintree. Left on Maremont back to the VSF.

    4 milers: Do Part A 1x and do Part B 2x

    5 milers: Do both Parts A and B 2x.

    6 milers: Do Part A 3x and do Part B 2x.

    Run in any order you choose.

    In order to forestall any runners becoming lost or disoriented, the Q provided official, written “Harvard Business School” approved directions. Later today, Princeton-approved editions will be provided in Ukrainian. Slava Princeton!

    Numbers, names, and Handshake took us out.

    NMS: Good chatter with EF Hutton and Handshake today. Topics included your mother, Doozy’s running speed (I.e., fast), health insurance, and nipple chafing. Not that anyone on the run had any nipple chafing.

    Announcements: We believe there is a Convergence at Dogpile at 7 a.m.

    The Bridge, tomorrow (Saturday) at 7:30 in Buckingham. Leave about 6. Please DM me if you are interested. Thanks in advance to Corned Beef, Circle K, TYA, State Farm, and (maybe) Hash for joining me. Other studs welcome. 3054 Dixie Hill Road, Buckingham, VA.

  • Homecoming

    YHC returned to his old, pre-F3 haunts for a run down memory lane. Somehow the hills in the Hillcrest portion of memory lane had gotten bigger. And I don’t remember memory lane being so rainy. But the nostalgia remained strong.

    The route went north to Park, then traveled west until we could take a straight shot down into Hillcrest’s front entrance. After the full Hillcrest loop, runners then selected their route through Windsor Farms based on their personal ambitions for the day. Some (Sippy Cup and Phonics) were more ambitious than others (YHC). After even the most ambitious had returned to the flag, we did numbers and names. Announcements included the Bridge tomorrow, Monday evening pickleball at Batteau, and the July 4th Convergence at Dogwood Dell. YHC took us out.

    Thank you all for welcoming me and Phonics to your neck of the woods. While I had met some of you in passing, it was great to get to know you all a bit better. I’ll be back down there soon.