Category: Richmond, VA

  • SOJ TAKEOVER COMETH – ARE YOU READY??!!

    Goodmorning F3RVA:

    10 HIMs charged New Market’s infamous Satan’s Hill this morning to ready for the upcoming takeover of all F3RVA starting tomorrow!

    Mudslide and Heist took the reins this morning for Flex Friday.

    Warmup:

    • 3 Laps around the parking lot
    • Helicopters
    • Arm circles (Front and Back)
    • Copperhead squats
    • L.B.Cs
    • A.P.Ds
    • Front Scorpion stretch
    • Planks with some merkins
    • Cobra and downward dog stretch

    Part 1: 11s across the parking lot with cinderblock squats and merkins (feel the burn!)

    Part 2: Mixed bag

    Split into three groups. One group worked with mudslide and did sandbag carry/atlas stone/bucket carry.

    The other two groups did triple check: cinderblock swing/cinderblock dips/cinderblock farmer carry (timer).

    Clock was ticking. We didn’t have time for everyone to play with Mudslide’s instruments of pain…next time.

    Part 3: Exercise bands + Hill – MUSH!

    Groups of 2. Bands around waist…sprint up the hill 10 seconds…jog in place…repeat until you reach the top. Switch…each guy got to go 1x.

    Time.

    Numbers/Names/Ball of Man.

    FNG: Shout out to Benny for bringing us Alex aka “Stellar.” Alex comes to us from Baltimore (4 years ago). Has two kids. Works in logistics. Training for a marathon….went to Elon (hence Stellar?). A few other names thrown out there like “crab cake, etc.” Welcome Stellar! Dude is in good shape!

    Announcements:

    SOJ takeover starts tomorrow. Get some!

    SOJ Happy hour tonight at diamond billiards. See you there.

    Do the summer tour. Fun times.

    Thoughts: Brings me great joy to see new faces in the gloom. Shout out to Benny for bringing an FNG this morning (double cool since Benny has been out for less than 2 weeks). Seriously guys – there are plenty of dudes that need this…not just the fitness, but the camaraderie, etc. Getting up early and pushing it builds character, makes us stronger so that we can serve our wife, kids, family, friends, and community. Grab a buddy and bring them out.

  • No Yacht Rock…Just a Swampy Beast

    Four hit up BWES for this week’s installment of Twin Team. Here’s what went down…

    Mosey to blacktop for COP: SSHs, IWs, DQs, Cherry Pickers, Merkins, LBCs, Flutter Kicks

    Head to the jungle gym for a six pack:

    1 pull up, 5 merkins; 2 pull ups, 4 merkins…up to 5 pull ups, 1 merkin and then back down

    Mosey to the swamp for a beast: WWIIs, Ball Dippers, Merkins, Crunch Frogs, Lt. Dans, Burpees

    Head over to JRHS for a quick Dora with 100 dips and 200 LBCs.

    BTTF for 1.5 minutes of Mary (Hello Dollies and Rosalitas).

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    Announcements: SOJ Takeover next week, Happy Hour tonight at Diamond Billiards (5:30ish—??)

    Prayers for Draper and his stress levels. Prayers for injured PAX and those traveling.

    NMS: What a beautiful morning to be out at Twin Team. How is it June 9 and only 56 degrees? TT is such a great AO…always more to explore than possible in 45 minutes. After two weeks of going down to the river, watching the sun rise, and listening to Yacht Rock, YHC decided to take the PAX to the swamp instead. Nothing like a good beast. Great to have Escobar out for his second time at TT…keep coming back!

    During the Dora, a vehicle pulled up in the parking lot and started honking at the PAX. YHC immediately wondered who this Karen was. Were we running around their precious parking spot? Turns out the Karen was actually OC just stopping by to say hi before heading to the airport (and driving his Ms vehicle). The PAX appreciates the love OC.

    Enjoy your Friday gents!

  • There’s no such thing as too smooth

    8 Captains and no Tenielles made their way to BWE last Friday. Rumor has it some yacht rock was in the forecast. Since that always sounds better by water, down we went to the banks of the mighty James. Once there the tunes were turned on and the smooth was turned up to 11. Here’s how it went down:

    5 burpees

    SSHs

    4 burpees

    Jazzercise 

    3 burpees

    Copperhead squats

    2 burpees

    Hairy Rockettes 

    1 burpee

    More COP with some ab work

    The Merkin

    Pole smokers 

    Squats

    Runner goes down to the water and back 

    quick pic by the water, a few dips then.

    Time to head back up hill to the flag. got some extra credit. Leave no man behind, and leave no man where you found him.

  • Hoops in the Fog

    16 hoopers showed up to Timberwolf to play various basketball games with exercises sprinkled in!

    McGruff, POG, and Parker were the winners on the court!

    Nancy and OC were winners in the joke category – Will not be put in writing LOL!

    Lots of silent prayer requests going out!

    Have a greta day gents and we will do it again in a few weeks!

    Duke

  • 18 36 10

    6 is the perfect number unless we had 10 then that’d be perfect too.

    Starting with a working memorial to the fallen we did 36 ssh then 18 imperial squat walkers. LBCs, obliques L and R, rosalita whips.

    Huguenot High Rollers Bear crawl up slope crab walk down.

    Tpole burpees 1 per to the end of grade school.

    looped around and hit the @lastcall gate to the field.

    1st and and 10 11s with a twost 10 burpees 1 WW2 sprint to the touchdown rinse back to the 20 for 2 and 9 repeat down the field.

    do what you have with what you have where you are. Random dip jerkin aparatus found on our way out. For triple check with runner up the ramp.

    BTTF DQs, LBCs, Obliques, Stretches

    announcements; oysters paying today, diamond billiards 3f tomorrow at 530.

    reflecting on the sacredness of life today. We were created with a purpose. YHC took some time to remember this impacted by the tragedy this week. Working out at the football field felt sacred like we shouldnt be at the field because of what happened. The reality is we need to do the opposite we need show up, engage others more, we need to redeem these spaces with our sweat.

  • He Gave Himself a What?

    10 men of character (or just characters) assembled in the haze for the latest edition of 45MOM. Temperatures were sunny and 70. According to the tomato counting her colleagues efforts, the following might have happened.

    Mosey along the sidewalk to the corner of Westmoreland and Grove. Circle up.

    SSHs (50), Don Quixote (5), burpees, let’s try DQs again (maybe 3), 10 burpees, Imperial Walkers 7, LBCs 20, Hello Dolly 7, Rosalita’s 7, Scorpion Kicks, Inverted Scorpion Kicks, HRMs.

    Mosey about 9 feet to the west/southwest to the picnic tables for 11’s.

    Incline merkins and step ups.

    Mosey to the blacktop. Dora 100-200–300 with a twist.

    100 merkins (split 50/50), 200 WWIIs, and 300 SSHs. Twist is 5 boo-yah merkins between sets. After about 50 WWIIs, the Q realized that was going to take all day, so audible to 4-count flutter kicks (or have Bleeder do some kind of belly dance for the tomatoes). We knew he could play pickle ball; apparently, he can belly dance, too.

    Mosey to the tennis courts for a Beast (redux). 6 sets of 6 exercises. Squats, monkey humpers, dry docks, and we are running out of time…

    …Mosey BTTVSF for some stretching and time.

    Announcements:

    Friday SOJ hosting a 2nd F billiards evening. Jorts for SOJ guys, popped collars optional for Tuckahoe.

    SOJ takeover starts Saturday. Best YHC can tell, Rosie is Qing every workout.

    Summer Tour…continues.

    For SOJ takeover and Summer Tour…Recommendation to Traveling Qs: learn / explore the AO before Qing, especially if the AO is new to you.

    Breaking Bread needs a couple of July sign-ups. New guys: this is F3RVA’s volunteer group. Give this a try. It’s far easier than you think. 4th Sat/Sun of every month. 5:30. You make dinner for 8-12 people recovering from a medical issue. Super rewarding.

    NMS: Bodo’s has a friend whose motto is, “If you can’t give yourself a vasectomy, who can you give one to?” So, he did. With a mirror. And, wait for it, his wife watched. YHC thinks this says something about trust in a marriage. Is this is a sign of “complete trust” (We can share this moment!) or the total absence of trust (She wants to make 100% sure he goes through with it)? Perhaps a topic for the next F3RVA discussion group.

    Handshake is scouring YouTube for videos to see if this is a better way to go. Saab points out the financial savings this would offer. See what people miss when they pay for a gym membership?

    YHC turns 7 in F3RVA years today (at $20/month, roughly $1680 in savings, Saab!). Thank you to HoneyDo for hounding me to join. Thank you to Bleeder for trying to kill me the first day (or at least make me puke, which YHC still has never done).

    This group has been transformative for YHC. The fitness side is simple. YHC is far more muscular, and the fat has been pushed further from the midpoint of the torso. The results are obvious: Mission not accomplished. 2nd F has been friendships galore built during beatdowns, runs through the woods, social events, and countless breakfasts at ETs and Libbie Market. Thank you.

    The real magic has been in the 3rd F. A long time ago TYA shared with me a video that should be titled,”It’s not about you.” The 3rd F is not about a specific religion; it’s about faith demonstrated by doing things for other people. Each of us can do that and collectively we can do that. This group has provided a set of role models, especially among the Old School guys, who remind YHC regularly of the importance of being there for other humans. Help the poor, visit the imprisoned, and help to carry other people along the walk of life (and be ready to welcome their help when you need it).

    Onward – Given that Pigskin is Respect, Respect, Respect AND is roughly 12 in F3 years, YHC predicts the best is yet to come.

  • Brownish Red Air Quality

    Air quality was not great, but the PAX was stellar.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • KB ladder – 5 exercises, 10 reps down to 2 then 10 instead of 1 with 15 lawnmower pull chaser after each set
      • Curls
      • Sumo squats with a high pull
      • Overhead pulls
      • Flutter presses
      • KB hammers
    • 3x check – run, wall sit with KB, presses
    • COT with YHC taking us out

    Great work from the PAX.  Air quality was RED, with some PAX exhaust mixed in.  For those that do not know, Homer does not own a shirt with sleeves, and Offshore tried to set a record for numbers of curls in light of alternative exercise chosen.  See you in the gloom!

    God is good all of the time!

    Attila

  • Mother’s Day (draft)

    The walkers and runners put in some work at off the books on Mother’s Day. Forgot who was there as most rushed home as soon as possible. I guess they all live at home with their mothers. Aisle 5 and YHC stayed and enjoyed some coffee and 2ndF knowing no one wakes up before 10am on Sunday even on Mother’s Day. Plenty of time until Brunch boys!

    YHC didn’t realize the backblast from 5/17 was still in draft. BigData said send it!
    Let me know if I missed you

    Oyster

  • Three’s trouble

    3 weathermen had no idea rain was on the forecast. Thankfully, it was 70 and Sunny at Dogpile. Let’s Go.

    WARMARAMA:
    1 Mile Run around the AO to the Amphitheater.
    DQ, Ukrainian Solders, Helicopters, Deadman Hang.

    THE THANG:
    At the bottom of the Amphitheater: Triple Check
    – Flutter Kicks
    – American Hammers
    – Run the perimeter of the Amphitheater

    Escalating Incline Merkins to the top of the Amphitheater.

    Mosey to the Rusty Cage for another Triple Check.
    -Pull ups
    -Dips
    -Run to the Pair of trees and back

    Mosey BTTF

    NUMBERAMA:NAMERAMA:
    ANNOUNCEMENTS:     Check Slack, Come to Bateau on Monday’s for Pickleball.
    YHC Took us out.

    NMS:
    Welcome Harry Carry (Down Range from Fort Mills, SC). We took a small tour of the AO for our new friend with a 1 mile run around the AO, a quick visit to the Amphitheater and a stop at the Rusty Cage. Hope to see you back again Harry Carry. Harry Carry shared with us that at one of the Fort Mills AO’s each week they are completing a workout from a book called The Hero Workouts (100 workouts dedicated to fallen soldiers and warriors). Thought that was an interesting idea worth sharing. Speaking of dedicating an AO, have you heard Pickleball is at Bateau for the summer. Come on out!

    Oyster

  • [SOT]No Rain in the Forecast

    12 strong with one FNG stepped though the rain and into the gloom. Here’s what went down.

    Lead with the F3 Mission Statement

    Warmarama- SSH, Don Kehote, Cherry Pickers, Ukrainian Soldiers

    COP 1- Track Marks. 4 laps around the track. Each lap had workouts at each 1/4 . 1st lap was 10 merkins (40 total). 2nd lap was 20 jump squats (80 total). 3rd lap was 30 flutter kicks (120 total). 4th lap was 40 LBCs (160 total)

    COP 2- Burpee / Plank jacks ratio 1:4 up to 5:20

    COP 3- Triple Check. Runner had to bear crawl the last 20ft back to PAX, rest of PAX shoulder taps and SSH.

    Mosey back to the flag at time. Announcements and COT