Category: Richmond, VA

  • The Tightest Shirt You Own

    19 men of steel descended upon the sleepy suburban village of NewMarket to sharpen one another and experience skin-splitting pumps. YHC was honored and humbled to lead such a large PAX for his VQ experience.

    According to the security guards staffing the guardhouse at the neighborhood entrance, this is what went down.

    COP:

    SSH, helicopters, Ukrainian soldiers, copperhead squats, merkins, plank it up (right hand high, left hand high, right foot to right hand, left foot to left hand), quick mosey up and down Satan’s own hill

    The Thang:

    1st triple check: Runner, coupon sumo squats, calf raises

    2nd triple check: Runner, coupon shrugs, scrunchy frogs

    3rd triple check: Runner, coupon rows, wide grip merkins

    4th triple check: Runner, triceps coupon dips, coupon curls

    That went fast. Another mosey up The Wicked One’s hill for good measure.

    Circle up for what I’m calling a hot potato, fifteen-rep ring of fire. This lasted 10 minutes and kicked up a notch when Armstrong demanded the PAX endure 15 burpees. Time called shortly thereafter.

    Numbers, names

    Announcements:

    5/29 Memorial Day convergence

    Favorable observation the PAX is growing in size

    Gratitude expressed for the growing number of Q sheet participants

    COT:

    YHC took us out.

    Side note:

    A special thank you to my brother Heist for putting me in an EH this past January.

    F3 came into my life at a time when I needed it most. F3 is brimming with solid, dedicated, and inspiring HIMs. My life has been immensely enriched by F3, and today I finally threw my hat in the ring to give back what I’m able. Thank you all for the motivation, the brotherhood, the great feeling that comes from completing a demanding workout, for the opportunity to lead, and for all the laughs.

    -Purple Rain



  • Better Late than Never…part 2 (execused)

    This one is a bit more execused. It was a hot potato Q at Hoedown on this Monday morning. EF Hutton started things off and then YHC basically hijacked the cue after Hutton. I guess I had pent up leadership needs inside or something.

    Totally forgot what we did but we ended with some four corners and then box jumps without the box. We couldn’t figure out what box jumps without the box were called…but they looked pretty goofy and I probably won’t be doing them again.

    All told, it took about 10 minutes to post these backblasts. Not really a ton of time when you think about it. I’ll do better next time.

  • Better Late Than Never…Part 1 (unexcused)

    This run around the neighborhood happened over a month and I just blatantly forgot to put it in. I’m sorry about that and I hope you guys forgive me.

    This was the annual “don’t want to pay $40 for the 10K run? We’ve got you.” juaunt down Commonwealth and then east on Monument. Run for 22:30 minutes and then run back to the flag.

    I think next year I might plunk down the cash…get in early and then run it. It’s a fun event with lots of people cheering you on. That is taking nothing away from Splinter and Sippy who cheer me on in their own way, but it’s been a few years since I’ve run it, so maybe I’ll start saving for it today.

    Again, sorry that I was late posting this. Really late.

  • The Murph

    3 able bodied men showed up at TT today for the Murph. No weighted vests were used but we did get in the 2 mile run / 100’ish pull ups / 200 push up / 300 squats.

    Lt. Michael Murphy was a beast. For those who don’t know his story, take a minute and read about his life and death – https://www.defense.gov/News/Feature-Stories/Story/Article/3071790/medal-of-honor-monday-navy-lt-michael-p-murphy/#:~:text=Murphy%2C%20a%20SEAL%20from%20Patchogue%2C%20N.Y.%2C%20was%20killed%20during,earned%20the%20Medal%20of%20Honor.&text=All%20four%20SEALs%20were%20injured,to%20give%20up%20the%20fight.

    Maybe next time on the weighted vests.

  • The backdoor can be just as good

    9 nimble giants met in the waning gloom to enjoy a new Orion brocode route on a perfect day for running.

    After an excellent overview of the route the PAX led a brief discussion decrying the Qs infatuation with hills. The Q mildly replied that while the PAX correctly identified a passion for training, these mounds are easily ascended – and we set off.

    As we got started, apparently some PAX (not Kubota – he is always reliable) thought the Q was kidding about trying the backdoor route then were quite hesitant going in until they tried it for a bit finally agreed with Kubota that the under right conditions, it can work out just fine. All PAX left energized.  Pigskin is ready for more.

    Lighthouse took us out   Prayers for healing, upcoming surgical success, and tough work decisions

    NMS – Brocode always brings out requisite mumblechatter.  Coffeeteria after always is lively covering a range of topics ranging from labor and immigration policy, who is the slum king of F3, and who might be crazy enough to date returning college age 2.0s on the rebound.

    It was a treat have Kubota join us this morning.  He helped recon the AO when it was just an idea.

    YHC enjoys this route for the hills in all the right places, but also the quirkiness of the 1979 vintage covered bridge. We have always run pieces of this route and the complete 4mi route debuted during the CSAUP.  It is a keeper.

    Get Some!

  • 54

    4 guys came out this morning for a bday beatdown

    COP –54 SSH, crabcakes, heel reaches, flutterkicks, crunchy frogs, mountain climbers, AST’s

    KB slide — line up next to each other in plank position
    first person does 10 renegade rows with kettlebell with LH, slide over and do the same with RH
    then run to back of line
    next person goes until all have gone,
    next time 8, then 6,4,2

    KB circle
    every other person has a KB
    timer is the heavy KB
    10 AM ham, rotate around the circle
    rest of the group does A, ham until the timer calls the rotation


    same concept with
    10 kb squats

    and again with flutter kick presses

    repeat the whole sequence

    DORA
    100 mountain donkeys
    200 SSH
    300 LBC
    timer lunges to first island and back

    Thanks for coming out for YHC’s bday — fun times had by all.

  • Grove & sunshine

    Great morning for a run. 20 strong out at RAMM:

    4 mile – GROVE east to left on Tilden to left on Kensington to Patterson west. Left on Harlan Circle to right on GROVE & back to the flag

    5 mile – GROVE east to left on Boulevard. Left on Patterson. Left on Harlan Circle to left on GROVE & back to the flag.

    6 mile loop – GROVE east to left on Boulevard. Left on Patterson to right on Antrim. Cross Monument and left on Fitzhugh. Left on Chantilly to Right on Patterson. Left on Harlan Circle to left on GROVE and back to the flag.

    Numberama, Namerama, Announcements (Convergence Mon 7a @ Tredegar, Breaking bread openings, Summer tour kickoff) and YHC took us out. Hope everyone enjoys the Memorial Day weekend; until next time, GP

  • The 30 and 50 Somethings

    7 men in their 30’s and 50’s along with 2 of Man’s Best Friends, enjoy closer morning for a Rucking and Running

    Route – Include a transitional start of during down Oakham then heading down the small loop of Fox Hill but instead of the full loop we took the trail around the pond to Rutlandshire. After a loop around the libarty and PBR we headed up the Bojangles loop/Atlee Rd and turn right onto Cool Spring R.

    Typically we cant run down Cool Spring Rd due lack of light and only being able to run on the shoulder of the road but during these earlier morning daylights we get the rare chance

    After a full loop around Cool Spring Forest Trail we finished the traditional way back into Rutland coming down Crestfield and Combs getting in 4.25 to 4.5 miles

    Ruckers did their thang

    Glad to have Handshake joins us again

    SPIT ON THAT!!

  • Born to Burpee

    7 studs said no to the fartsack and gathered for a beatdown at Mary. Here’s what went down:

    Quick COP on the corner of Commonwealth and Grove.

    Burpee Alley: Run the length of Hanover from Commonwealth to Shadwell and perform 3 burpees at every lamppost/streetlight. Crunchy Frogs IC for the six. Mosey across Grove to parking lot.

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 2x Chicken Peckers, P2 People’s chair 3x. // Round 2: P1 runs to wall and performs 10 Donkey Kicks, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 2x Dirty Hookups, P2 Chicken Peckers, or balls to wall. 3x. Mosey east down Grove to Lock Lane. 

    Lock Lane: Stop midway for ab exercises IC

    Triple Check in the First Pres lot P1: WW2s // P2: Hand release merkins // P3: Run to fence, Bernie back. Audible after 2 rounds. Mosey back to Mary. Stop on the corner of Westover and Cary for more ab exercises.

    COP : LBCs, end with some up downs.

    NMS: a fun group this morning, lots of good mumble chatter, also lots of running. Shakedown is happy to take his shoes off and show you his five finger toe socks.

  • Beast of a Thursday

    6 HIMs joined forces for another Thursday KB ground ‘n pound.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the band field for a KB beast
      • Back carry with sit ‘n presses
      • RH waiters carry with high pulls
      • LG waiters carry with curls
      • Death crawls with swings
      • Around the worlds with sumo squats
      • Weighted lunges with tricep presses
    • 25 FM in cadence
    • Meander back to the parking lot with a stop to do 20 lawnmower pulls, each arm
    • Find a curb
      • 15 overhead pulls
      • 15 skull crushers
      • 15 presses
      • 15 lawnmower pulls, each arm
    • COT with YHC taking us out

    Another great start to the day with the faithful CM PAX.  Good work by all the PAX.  YHC is happy to report that no one was (further) injured.

    Convergence on Memorial Day at Tredegar at 7 am.

    God is good all of the time!

    Attila