Category: Richmond, VA

  • Good to be out of the fartsack

    6 regulars and a former regular (me) showed up to embark on an early workout. Temperatures were about perfect; the parking lot could use a bit of lighting but I digress.

    COP: DQs, DMHs, merkins, MCs, and ACs. There was a little complaining of the COP location (it was a little tighter than the normal spot). Mosey to main entrance (one that looks like it is for valet parking).

    1. Elevens with HRMs and WWIIs. Mosey to Pine tree road in SW Westham.

    2. Catch me if you cans starting with bear crawls and the other partner doing 10 jump squats. I should have made it more jump squats since the bear crawling intervals were a bit quick. After reaching Westham Drive, turn around and do lunges with the other partner doing 5 burpees. This was a little harder. Mosey to triangle park (Henrico’s smallest park – allegedly).

    3. Triple check with run to River and back, Carolina dry docks and 2 count flutter kicks. Mosey to home base.

    We finished with a couple stretches at home base. There is a collection of shoes – see backblast or Gypsy for details. A few of the West End AOs need a Q this week. FW supposedly only has one Q spot left this year. If no one signs up, it is a Fireman Ed disc golf Q.

    I appreciate having the ability and opportunity to lead. Pray for the situation in Israel and thanks for all that we have.

    Fireman Ed

  • Tempo Run Variation Number 2

    Only two runners and one rucker posted for tempo run number 2. The route went down into Giles and was a hilly cruise interval run on a loop with 7 minutes running, 1 minute walking, repeated 3 times. The two runners looped in opposite directions to allow for repeated encouragement. After meeting up with No Idea, who had been walking, No Idea took us out. After 4 runners and 6 ruckers last week, I hope to see even more of you back out next week.

  • Back, if only for a little while

    For a litany of reasons, had been several months since YHC had 1) posted 2) Q’d. Upon arrival at the AO, Lighthouse asked at 5:26 if I wanted to Q. Of course, why not!? Having given no thought to a gameplan, I decided to reheat a workout from my last Q. It went something like this:

    • Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
    • Continue running through the neighborhood to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
    • After Elevens, caught our breath with a smattering of Mary exercises
    • Quick escalator around the parking lot consisting of body weight squats, Carolina Dry Docks, Parker Peter’s and step back lunges
    • Departed the parking lot and continued the run, back across Three Chopt
    • Run back to the shovel flag for CoT
    • Right around 3 miles even

    Continued prayers for Roger Roger’s ongoing recovery and rehab as well as all those that continued to be impacted by geopolitical conflict/war.

  • Beaver Tots

    5 men posted this morning for a tabatha style kb workout.

    COP

    Tabatha

    Stretching to close out. Names and numbers. Opus took us out.

  • I’m Senor Frogs Administrative Assistant, insert eyeroll.

    9 Men joined us this crisp morning at Heart Break Ridge.

    1- Burpee then a short mosey to a circled warm up with an out standing F3 mission statement from Mr. Rogers.

    Dead Man Hanging stretch 

    Don Quixote 

    Russian Soldiers

    Side Straddle Hops 

    Hand release merkins

    Baby crunches 

    APD’s 

    Mosey to right front corner of the school. 

    Lined everyone up on the wall.

    10 Head, shoulder, knees and toes

    10 balls to the wall with toe taps

    1 burpee

    X3

    22 Poles of escalating merkins.

    Mosey to back of school for an evolution of, run back, 4 corners.

    10 merkins

    10 WW2

    10 Squat

    10 Side Straddle Hops

    Mosey to back left hand corner of school railings for some bear & railing crawls. 

    X3

    Short mosey to bench seating for 6 minutes of 10 Dips, 10 Merkins 

    Rinse and Repeat. Time Called 6:15 Done. Short Mosey back to starting point for announcements and a morning prayer.

  • Annual RVA Shoe Drive

    F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Fall is upon us and the cold months of Winter will be setting in before you know it. For many, life is comfortable, warm, and stable, the choices we have made along the road have led us to right here where we are being called upon to lead in a world that desperately needs leaders to step up and take action in the community.

    Officially Starting November 12th and ending December 30th, the men of F3 RVA are being called upon to help those men of Richmond that are in need of a small gesture of help. Over the 7 weeks, the challenge is to collect 62 pairs of new or gently used shoes or boots that will be donated to various organizations we have partered with including Shood, The Healing Place, Habitat For Humanity, and others.. For every pair collected, YHC will buy a corresponding set of new socks to go with them.

    Track shoes, Sport cleat, and Running shoes that have 85 to 100% life left are in a huge demand for this drive. If your 2.0s have out grown or you bought a pair of running shoes the just didn’t fit right, them please send them.

    Point of Contacts (POC)s have been spread out around the region with YHC tasked with collecting from the POCs.
    SOJ: (South of the James) POC: Dr.Try Hard
    West End POC: YHC
    Da-Ville: POC: Cornbeef

    Center City: POC: Mr. ROGERS


    These #HIM will collect your donations at the weekly Saturday AOs.

    Let’s make a mountain of shoes and socks men. I know you have pairs in the back of the closet just collecting dust and your 2.0s have outgrown a few pairs as well.

    SYITG!!!
    v/r
    John (Gypsy) Boles

  • Where’s the Beef

    12 Studs who’s names I can only hope to recall showed up and waited for Corn Beef, when 5:30 hit and the Beef was not present Rosie took charge and lead the PAX to the Basketball court for the COP and a Hot Potato was called

    Rosie:

    SSH, Helicopters, Hillbillies, Tempo Merkins, Shoulder Taps, Sugar Sticks, Freddie Mercuries

    Move to the baseline for some suicides 5 merkins at each line and 10 WWII’s at the baseline

    Mosey to the back lot for four corners, corner 1 – 5 Burpees, corner 2 – 10 Hand Release Merkins, corner 3 – 30 Monkey Humpers (?), corner 4 – 40 Squats

    Dealer takes the Q mosey to the first gate for a Dora

    100 WWII’s, 200 Merkins, 300 Squats timer runs to the water tower gate and back

    YHC gets the Q, mosey to the bridge to pay your toll at NO TOLL 20 Dips and 20 Incline Merkins

    Mosey to the indoor outhouse area for a Triple Check

    Partner 1 does Donkey Kicks, Partner 2 does Ball Dippers, Partner 3 runs to the playground entrance and back

    Mosey to the Basketball court (thought about Man Killers) not enough time, don’t want to be (that guy) and pass the Q just to not have to write the BB so in a circle everyone holds Lazy Boy while each PAX does 5 of their favorite AB exercise

    Numbers / Names DTH took us out

    NMS:

    It was good to have Crash Test Dummy back in the Gloom and hear about what he is doing now.

  • Billy Madison- Kettlebell Style

    8 men joined YHC for a back to school session kettlebell style on this cooler morning.

    Warmup- mozey around the parking lot followed by SSH, helicopters, imperial walkers, cherry pickers, Merkins, LBCs

    THE THANG – BILLY MADISON – kettlebell style

    12 reps for each exercise- stacking the exercises as we go. lap around the parking lot between grades

    1st grade- Squats

    2nd grade- Squats, halos

    3rd grade- squats, halos, chest press

    4th grade- squats, halos, chest press, lunges

    5th grade- squats, haos, chest press, lunges, swings

    6th grade- squats, halos, chest press, lunges, swings, curls

    7th grade- squats, halos , chest press, lunges, swings, curls, overhead press

    8th grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups ( mumble chatter stopped at this point)

    9th grade- squats , halos , chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers

    10th grade – squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins

    11 grade- squats, halos, chest press, lunges, swings, curls, overhead press, big boy sit ups, skull crushers, merkins, LBC’s

    TIME CALLED- GED’s were issued for effort

    Announcements- Rockwood park picnic, happy hour 10/13….check slack for details

    continued prayers for LIV, Wildcat and everyone in Israel.

    Thanks for allowing me to lead the great group of men this morning. the mumble chatter was wide ranging and a good beat down was served. Have an awesome day!

  • Sweet Potato Q

    With the annoyances of modern life (downed internet) ruining Florence’s plan for the Q, the remaining 3 Bermuda boys said let’s Yahtzee this Q. Since it’s the fall – we enjoyed a Sweet Potato Q. And with a nice tight group – some cinderblocks, and even dumbbells fell out of the trucks and into the AO. Yikes!…

    • Warmarama – Big Rig
      • Various IC xos
    • COP 1 – Triple Check – Mudslide
      • Cinderblock Thrusters
      • Dr. W’s (Thanks DTH for this idea from rock n’ roll saturday!)
      • Farmer’s Carry Dumbbells 100m
    • COP 2 – Crossfit Nightmare – State Farm
      • 9 Toes2Bar
      • 15 Bench jump overs
      • 21 Super Inclined Merkins
      • 400m run
      • 4 rounds (Vomit face)
    • COP 3 – Triple Check – Big Rig
      • LBC’s w/ Dumbbells
      • Bernie + Broad jumps to end of lot (we were smoked so ended up more like bunny hops!)
      • Ball Dippers

    MBTTF

    Close out with some stretching and cool down. Great 45 minutes with some classic bruiser PAX.

    Prayers for Posh to heal up from Rugged, for Mudslide and him to be safe at Tough mudder, and for Big Rig’s mom’s surgery upcoming. SYITG!

    -State Farm

  • Simpson’s Three Headed Fish

    Wait? Another Lockjaw Q?

    Today’s route was a non-hilly as possible considering the abundance of hills last week. Off we went around the lake, through the trail and to College. Up Lakewood to Wood to Waveny to Westham. Ascend the hill to Patterson and head east.

    4s turn on Ridgetop, 5s on St Chris, and 6s on Libbie. Routes were a little short today. You are welcome.

    YHC took us out.