Category: Richmond, VA

  • Be Thankful and Grateful.

    In the brisk, pre-rain chill, we kicked off with a thorough warm-up, including dynamic stretches. Farmer carrying kettlebells, we tackled single-leg curb Alabama prom dates for hamstring focus, followed by sumo squats and lunges. Transitioning to the next spot, we engaged in a core-intensive sequence: 1-minute planks, LBCs, side planks, heels to heaven, and Freddie Mercury, capped off with another minute of regular plank. The mosey back featured two sets of Murican/kettlebell pull-throughs, single-arm shoulder presses, and kettlebell swings. A reflective cooldown of stretching ensued, accompanied by a gratitude-sharing session. As the cold hinted at imminent rain, Three Doors Down led us in prayer, wrapping up a challenging yet fulfilling workout.

    Not super intense today, but good overall body pump.

    Other:

    Great seeing Rudy 2x days in a row. Good luck tonight.

    Keep on Cookie to get on that Q sheet. Your calf seems fine to me.

  • PreBlast: Thanksgiving Day Convergence

    PreBlast: Thanksgiving Day Convergence

    Come out to Mary Munford on Thanksgiving Day at 6am for 60 minutes of beatdown, led by our very own Mudslide. Join us afterward for some 2nd F, coffee and maybe even something to eat. ** Let’s do be mindful of the fact that we are parking in an urban residential neighborhood and folks will be sleeping! ** SYITG

  • Shoulder Friendly?

    3 triples did the rain dance at No Toll this morning. Starting in the lush dry carpet of field one YHC picked an obscure COP locale. Circle for arm circles, helicopters, ISWs, Ukranian Soldiers, obliques LBCs, dying cockroaches, scrunchie frogs, then on to Thang 1.

    Thang 1 triple check Freddie Mercury, chain smokers and a midfield runner.

    Thang 2 line up in the first concrete median for squat ladder. (their are 20 spaces) for 210 squats and about 40 broad jumps in between.

    Thang 3 Dora. With 100 WW2, 200 🐒, 300 calf raises

    Thang 3: 4 corners with you do you merkins 20, 30 jump squats, 40 ⚒️, 50 smurf jacks.

    Thang 4: 11s with step ups and shoulder ‘f’ers (incline merkins) Q no no modified.

    bttf numbers names.

    announcements. Shoe drive bring to rock and roll. T day converge at Mary Mumford.

    prayers for Jonathan “Roper” struggling with finding his ball of man. Lift him up and others that may be down this week.

    YHC took the Q for a shoulder friendly workout but couldnt find an adequate counter point on the toll. It is sometimes very hard to modify. Bullseye is modifying for an abb issue. The goal is to push yourself not injure yourself. Squat ladder did that for me today. Find your rabbit but keep charging gentlemen great seeing everybody have a blessed day you started it off well.

  • Keep going…till it gets too cold

    Well, after our ruck we decided a little stretching out was in order. The temps were in the 50s(which is kind of rare) we were able to go onto the courts for a nice broga workout. The idea to work everything from top to bottom(we needed to when the main workout came up) plus show a new method to get into a stretch that for some is difficult.

    A total of 15 minutes, we felt better and ready to go for what was to be the Army Physical Fitness Test

  • Making Army studs look weak!

    12 Rockin Rollers set upon the stage to assess their own badassery, as they put themselves through the Army Combat Fitness Test with 3 deadlifts, the 25 meter sprint-drag-carry, as well as the long hold half-plank, the 12 pound ball throw, 2 minutes of maxed out hand release push-ups and culminated with a 2 mile run. Only those who scored above a 540 out of 600 possible points could be compared to the “Army Stud” and surprisingly, half of these PAX did exactly that, absolutely killed it!

  • Gratitude: The Non-Hallmark Card Type

    8 men answer the 530a Monday call to get after it despite the mid 30s temperature and thanksgiving week get out of jail card. Always inspired by their commitment to push themselves and thankful for the opportunity to lead this group of men. 

    Q shared his perspective on gratitude and the humbling year that was 2023. Pushed PAX to dig deep this week on uncovering what we’re really grateful for and to separate that from the surface level, holiday card version of what we mean when we’re grateful. 

    For me, it’s the fact that my youngest, Liv (1), is alive today. It’s for my health. It’s for my marriage not only suriving, but thriving, in a pediatric terminal illness diagnosis when data suggests otherwise. And, it’s for meeting this inspiring group of men when I needed them most. F3 has been a boon in what can best be summarized as a traumatic year for me. With those challenges comes transformation, and while it wasn’t a fair trade, I’m a better version of myself because of all of it and to put a positive spin on it, after surviving that, nothing can shake me moving forward.

    Here’s what went down:

    Warm up — @ Alamo

    • Circle up
      • Side Straddle hop — 15x
      • Dead man hang. C, L, R 
      • Don Quixote — 10x
      • On your six, Roscoe’s mom
        • History lesson, heist 
        • Leg over body 
      • On your six, leg to chest, L/R
    • Mosey to Rankin Drive

    Blimps

    Thing 1 — B.L.I.M.P.S (Rankin Dr)

    • B – Burpees 15x
    • L – Lunges 20x (single count)
    • I – Imperial Walkers 25x
    • M – Merkins (no cheat) 30x
    • P – Plank Jacks 35x
    • S – Squats 40x

    Plank for the 6, hold — right/left/regular, drop to low hold, recover

    Line up — run aheads to Endstone trail 

    Thing 2 — DORA Abs Verison @ Run past goal, to stop (Endstone Trail) sign/end of street and back 

    • American Hammers 50x
    • LBCs 100x
    • Heels to Heaven 150x

    Line up — run aheads to Litton Dr

    Gratitude mosey — stop half way for real talk with the men

    Thing 3 — DORA (Litton Dr)

    • Runner around cul de sac 
    • Carolina Dry Docks 50x
    • Jump Squats 100x
    • SSH 50x

    Line up — mosey back to The Alamo

    Thing 4 — Ring of fire choice of merkin x10 

    COT — @ Alamo

    • Announcements
      • Heist Kettlebell Q tomorrow 
      • Thanksgiving Bootcamp @ MM, 6a
    • Prayer requests
      • Wildfires
    • Bring it in

  • Grateful

    We had 3 walkers due to injuries along with a couple of dogs. One of the dogs was an FNG. “What was your first concert?”

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional. The idea is to get better, not to get hurt, so feel free to modify called exercises.

    Mosey to corner Parking lot

    • 20 SSHs
    • 10 Man-Maker Merkins
    • 15 Crunchy Frogs
    • Stretch

    Mosey to Asphalt playground

    • 20 IWs
    • 10 Diamond Merkins
    • 10 each side Suzanne Sommers
    • Stretch

    Mosey to corner parking lot

    • 20 Squats
    • 10 Stagger Arm Merkins
    • 15 Knee Ups
    • Stretch

    Mosey to asphalt playground

    • 10 Don Quixotes
    • 10 Stagger Arm Merkins
    • 15 Ukrainian Hammers
    • Stretch

    To the grass playground in back; Divide into 3 groups. Rotate Clockwise

    • 10 Get-ups at the swings, (lay on you back and then stand up without using your hands)
    • 20 Hanging Knee-ups at pull-up bars,
    • 30 Dips at benches,

    To the asphalt playground for 11s

    • Mike Tyson & V-Ups

    To the wall for

    • 15 People’s chair airpress
    • 10 BTTW hip slaps in cadence
    • 15 Donkey Kix
    • 15 People’s chair Milkers
    • 10 BTTW Australian Mountain Climbers
    • 15 Donkey Kix

    Mosey to the flag: Birddogs

    • How: Start on your hands and knees with a flat back. Contract your abdominals as you simultaneously slowly extend your right arm straight in front of you and your left leg, in line with your head. Keep your chin tucked. Visualize a glass of water on top of your back and keep your hips level enough so it doesn’t spill. Hold for three to five seconds. Return to start and perform three to five repetitions. We did about 6 of these, each side

    Time’s up!

    Announcements: Convergence Thursday 6:00 AM at Mary Mumford

    VQ at Dogpile on December 2 (sorry but I didn’t get whose VQ this is)

    Take out: Name something you are grateful for; F3, Family, Handshake and others for headlocks.

  • Be the bear

    Seven men materialized from the gloom looking for a personal challenge and hoping it would involve lots of bear crawls. According to the bears at Maymont evaluating the techniques on display this is how it went down.

    COP – SSH, Helicopters, DQ, IW, Copperhead Squats, Merkins, LBC, APD all IC

    Matriculate from the circle around to the far corner of the “temporary” construction fence and divide up for a triple check: LBC’s, plank, touch 5 different trees

    Shuffle to the rusty cage: Another triple check! Pull ups, American Hammers, timer does 30 jump squats

    Ease into a light job and head to the bottom of Death Valley behind the Amphiteather: 11’s with WWII’s at the bottom and Merkins at the top. Traverse between the points channeling your inner bear, rotating a quarter turn for each trip. Bears frequently move sideways and backwards up hills according to Mutual of Omaha. QIC called a couple audibles on this one – moved the whole thing to the bottom of the valley traveling the length of the brick building, then switch from merkins to lunges, then end a bit short. That’s a lot of time spent in bear position.

    Slide over to the Amphiteather: Take a few minutes to do some stretching…. then climb the rows, doing two step-ups on each bench, turn around and do two dips on each bench coming back down.

    Hustle back up the steps over to the field for a single round of Four corners: 10 merkins, 20 arm circles, 30 single count lunges, 40 SSH.

    BTTF

    Announcements: Thanksgiving Day convergence at 45MOM lead by Mudslide – 6am sharp!

    Keep Heist’s friends in your thoughts as they are navigating a pregnancy with twins which is keeping everybody on their toes as they monitor the developing human beings. Also keep in mind F3 brothers who are reopening chapters of their lives they imagined they were past.

    As a wise man once said: Life is what happens when you’re making other plans.

    On occasion of entry into my second half-century of life I pause to be thankful for my family and friends who are part of my journey and continue to provide the motivation, support, and kicks in the butt to keep achieving more than I would on my own.

    Thanks for letting me lead and joining me in the gloom.

  • A meandering route

    16 of this region’s finest embarked on route through the darkness of Windsor Farms before picking up the remainder of the miles in the grid system of the Mary Mumford area.

    The 6 route was a little lite and appreciated.

    YHC took us out.

  • Ideal Conditions…

    One runner and two ruckers rose bright and early to get the juices flowing before Broga and a Ponch beatdown. Weather conditions were ideal considering the recent 30 degree temps. Big Rig got in his early morning miles. Always great to ruck with Mudslide although YHC has to work double time and can still barely keep up.

    House Party