Category: Richmond, VA

  • Stronger Together!

    Two big nasties who surely traded some helmet paint on the football field with each other back in high school today traded stories and struggles and triumphs over a smooth 6-mile run. Excellent morning. Thanks Armstrong. It was great talking and getting to know you and starting off this wonderful day with a good sweat.

    Our group is amazing and motivating. Generally the more the merrier, but YHC loves a good one on one run with another PAX member to get a little deeper. We all have shit going on – good shit and bad shit. It all easier and better to deal with together.

    I was just at West Point picking up my 2.0 from a summer “test run” one week camp. They marched all 500 of the candidates into the auditorium and the cadet captain said “We are…” and the candidates responded loudly and in unison – “STRONGER TOGETHER”. Goose bumps man. Freaking chub like Swirly gets during a convergence Q. What a great motto and reminder. We are stronger together! Thank you all. Have a great Father’s Day.

  • Pre-Deliverance Recon

    Pre-Deliverance Recon

    Three then four river rats grabbed their boats and paddles and hit the shallows of the James River at Huguenot Flatwater on a beautiful Saturday afternoon. After Oyster caught up to us and we made it the the Willey Bridge, a nice goose-poop covered crop of rocks, hosted us for a few moments of beverage drinking and swimming. Try Hard and family were also on the waters enjoying a relaxing afternoon lounging in the secret creek.

    Deliverance 4 is scheduled for this Wednesday, unless the rain for Wednesday comes early. Stay-tuned!

    Kubota

  • hour of power

    3 bootcampers and one runner came out today for an hour long hot potato beatdown. no sad clowns.

    Opus — run .8 miles to the back of the school
    COP — Helicopters, Rotating Merkins, other things YHC can’t remember
    One person runs up the hill
    Second person lunges up
    Third person stays down the bottom and does merkins
    When runner hits the lunger on the way back the lunger starts running.
    When runner hits the third person down the bottom, they start lunging.
    Continue until every one has done the merkins.

    Bulkhead
    to the track for some four corners
    first corner — squats
    second corner — dips
    third corner — heels to heaven
    fourth corner — mountain climbers

    4 laps total
    1st lap was 10 of each exercise
    2nd lap — 20
    3rd lap — 30
    then just a running lap

    Helix —
    Triple check
    one partner does a pull up bar swing
    second partner does crunchy frogs
    timer goes to the football warmup thing and jumps over the bars all the way down and back. whew.

    passed back to Opus
    native american run back to the flag.
    then some minutes of mary

    Spit ran and clocked in 5.5 miles
    fun times had by all!



  • Morning Wood

    It was 2 early birds for the Morning Wood. Glad to have the Chaplain there to run with YHC today before Gomer’s beat down. Conversation was aplenty as we discussed how to balance our lives between home life, and F3. Something we both had to work on this week.

    It was a good run on the usual trail. About 2 miles logged. We didn’t solve all the problems in the world, but I felt a lot better heading into the rest of the weekend about what is going on in my life. Just reminded me how important F3 is to me.

    Happy Father’s Day to all the Dads!

  • Beatdown in the sun

    Four faithful found their way to The Crucible for a beatdown. We did
    COP: SSH, Don Qs, Imperial walkers, Merkins, LBCs, Scorpion Kicks

    Start with 4 corners matching the Hoops. Alternate bear crawl & lunge between hoops. Start with 10 Hand Release Merkins, then increase by 5 each stop. Mosey over to football field. Partner up. 3 rounds of 1 partner runs to other end, 5 burpees, and back while other partner does Benchkicks. Head over to some shade for 3 rounds of 25 PLTs. Head over back to school for Dora 123: 100 Donkey Kicks, 200 Dips, 300 squats. Over to playground for 3 rounds of Pullups. Finish with 3 minutes of Mary and stretching. YHC took us out.

    NMS: Great to meet State Farm this morning. He posted right as we got started and having him as a 4th gave the Q more options. We were missing a lot of the Crucible regulars but we had a good beatdown. YHC encourages the PAX to come out and give the Crucible a try if you have not posted.

  • Ariel is too easy

    10 PAX came out to R’n’R to see if Heist would merlot after some bourbon fueled Cheer with the Rountree crew.  Sadly none of rest made it, not even a little late.

    Fudd scoffs.

    Welcome with 5 burpees  mosey to parking lot

    COP – F3 Mission. Disclaimer. All exercises IC: 25x SSH, 10x Don Quixote, 10x IW, 15x Ukrainian Soldier, 10x monkey humper, 10x Gorilla Humper, 10x full squats. 20x Merican, 10x wide arm, 10x Shoulder taps, 10x Shazzam, 20x WW2, 40x multi legged LBC, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita,10x Alabama Prom Dates,  Kims and Lisas. 21min COP.  Mosey to playground.

    Triple check. Swing pumps, squats and run the apparatus. Mosey to baseball field.

    Partner up. straight up Dora 100x Merican, 200x WW2, 300x Squat. Bear crawl and crawl bear on the hill. That was too easy so quick demo of crawl bear up a hill. Mosey to the parking lot.  9x Burpee thanks to mud slide actually being friendly enough to get a reaction from a passer by

    New partners. Bear Crawl catch me around parking lot.  10x WW2. 5x booyah Merican when switching who knew all cars wanted to leave at that moment?

    5 min of Mary.  Rotate around calling 10 of an exercise.

    YHC took us out.  Prayers for Cha Cha. TYA and Blue Moon for recovery.  2nd F at Starbucks where YHC libation wanted to get on the table many times.

    NMS – welcome to Cholula who hails from south Texas and whose M is from North Mexico. Spicy. Strong consideration for Ariel on account of a quote well apportioned mermaid tattoo- but that is just too easy. YHC enjoys being south of the James with a great crew. Great to see so many neighbors out.  YHC soft EHd Ray who spent 28 years in the Army ad an infantryman and medical services – he is missing the boys, lets get him out.

    Get some.

     

     

  • F3 Hampton Roads : Ignite AO VA Beach

    12 F3 Brothers descended upon La Playa de Virginia. Here’s what the pedestrians and hotel onlookers observed :

    Mosey to trash cans and BTTF then circle up

    Definition of F3, Core Principles and Disclaimers

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

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down

    THE THANG :

    Partner up for Mini Dora : 50 Pull Ups, 100 Ball Dippers DC, 200 One Legged LBC’s, Timer runs to trash cans and back

    Form teams of 3 for a Triple Check : Dips, Flutter Kicks, Timer runs to lifeguard stand and back

    Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    Line up in single file straight line for Bataan Death March : PAX in back does 2 Burpees then sprints to the front while the PAX in line are doing Lunges. Flap Jack and Repeato for about 100 yards 

    Head to the water and line up side by side in a straight line at the surf line : PAX at the back of the line bear crawls to the front while the rest of the PAX do Navy Seal Burpees in the water. Flap Jack and Repeato until all PAX have bear crawled

    Mosey BTTF

    1 minute of Flutter Kicks IC

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayers for Scully and Flatbed’s sons, Prayers for healing for YHC’s Dad

    NMMS : Man I love this AO. Can’t beat this vacation spot. It’s YHC’s second year in a row posting here and staying at the Holiday Inn North Beach. Enjoyed seeing Free Fall, Average Joe, and Scully for the second year in a row. Enjoyed seeing Funny Car after our last post in Richmond together. Thanks to him for inviting me to guest Q. Nice meeting e everyone else including Bilbo who was DR from F3 Sacramento and welcome Sea Legs to F3! GET SOME!

  • Dogpile – HP

    8 Spartans ready for a Hot Potato Q. YHC starts us off!!!

    WARMARAMA:
    Mosey down to the lake stopping about half way for some Warmarama: SSH, Arm Circles, Copperhead Squats, Imperial Walkers, Cherry Pickers, Hello Dollys, Flutter Kicks, American Hammers, Rosalitas.

    THE THANG:
    Mosey to the lake. Merkin Lake
    Light Pole 1 = 1 Merkin
    Light Pole 2 = 2 Merkins
    Light Pole 3 = 3 Merkins
    Escalating Merkins, stop at Light Pole 20.

    Reverse Merkin Lake with LBC Lake.
    Light Pole 19 = 19 LBCs
    Light Pole 18 = 18 LBCs
    Light Pole 17 = 17 LBCs
    De-escalating LBCs, stop at light Pole 1.

    Quad Check
    1. Runners
    2. Jump Squats
    3. WWII
    4. Ukrainian Soldiers
    Repeat x 4 rounds.

    Long Mosey back to the Flag: (Total 2.77mi)
    BTTF: 2 minutes of stretching.

    NUMBERAMA:NAMERAMA
    Announcements: Pickle ball Monday’s at Bateau. Don’t worry if you have never played or have a racket. We have you covered.
    Recon Mission: Kubuto has an off the books recon kayak mission today 3pm Huguenot Flats.

    NMS: YHC loves a hot potato. Maybe just 1 more SOJ takeover?
    Happy Father’s Boys. Don’t forget to pick up your charcoal, or refill your propane tank today. You’re going to need it tomorrow..

    Faceplant took us out.

    Oyster

  • Tres Amigos

    Despite the low volume there was little Takeover. 3 formidable fiends and one 4 legged friend on crutches knocked out varying ranges of miles and meters.

    Brief discussion about those who are abroad and across the pond.

    Great to see TYA do laps around Mary despite 2 days after surgery….the man is intrepid…much respect.

    Hitchhiker wants YOU to play pickleball…. apparently that’s a thing….

    Saab abides

  • Hot potato at The Creek

    5 DaVillians and 1 summer tourist posted at The Creek.

    Mr Holland Q – COP

    Bulkhead Q –

    triple check – P1 touch the tree, P2 pull-ups, P3 dips

    7 of diamonds at baseball field.

    Spit Q –

    catch me if you can around track x 2

    4 corners

    MOM

    Numbers, names, EF Hutton took us out.