Category: Richmond, VA

  • Food, Fellowship, and unexpected blessings at Breaking Bread

    The M & YHC served Lasagna, Caesar salad, Garlic bread, desert and tea to 9 great folks this evening. We also sat down and ate a meal with a couple of great guys. God led me to sit down across from a man who will soon be getting both knees replaced and is also slated for back surgery. He’s homeless but should be getting an apartment soon. He’s in his fifties, his wife died 5 years ago and his son just died recently from Fentanyl poisoning. Despite all of this, this man’s faith in God was remarkable and inspiring. Most of you know I’ve been going through a tough time at work lately and talking to this man was exactly what I needed this evening. We each talked about the trials we’ve had to endure, the ones we are enduring now, and the burden of carrying on even when we don’t see a way through. He reminded me that God can get us through anything, and had always provided a way for him even though at the time he could not see that a way was possible. He made it a point to emphasize that we must give God our burdens…..we must release them in order for our good Father to do His work. This has been very difficult for me recently. It’s easy to get trapped in the cycle of obsessing about how you’ve been wronged, persecuted, and how you don’t deserve it. Well, Jesus didn’t deserve the scourging, beatings, the crown of thorns, or the cross but He endured it all willingly to save us all. The least I can do is try my best every day to give him my cares and worries and let His will be done in my life.

    I went there tonight eager to bless others, never knowing that I would be blessed immeasurably more in return.

  • 4 years? You’re crazy

    7 PAX gathered at the Old Hundred to see what YHC had to celebrate the 4 year maniversery. A fav album of Lateralus by Tool started playing and we were off. This is more or less what happened.

    4yrs

    My favs

    Jazzercise 

    Invisible jump rope 

    Michael Phelps

    Hairy Rockettes 

    Collard pickers

    American hammers

    Flutter kicks

    Scorpion kicks

    Merkins

    20 chest pulls 

    20 Rocky Mountain climbers 

    Down by 2s

    Circuit

    Halo, 10 each way

    Yea kettle 10 each side

    20 on swings

    20 AIs, 10 each way 

    20 curls

    Nolan Ryan’s, 10 each arm

    WW3 x10

    20 skull crushers

    Lap around school

    Rinse and repeat

    Broga

    Down dog

    Up dog

    Down dog

    Lunge 

    Twist

    numbers, names, announcement prayers, YHC took us out

    NMM

    YHC is proud to call this great group of guys friends and brothers. I don’t know where I’d be without you guys. Keep pushing, you got this!

  • 14 second run and beware TMI

    YHC was eager to get started on this cool morning at Rockwood Park for another version of morning wood. It was almost as early as a Graveyard Shift. So 5 am I started the Running timer on my Garmin watch and got to steppin. Shortly after I began I glanced at my watch and it was stuck at 14 seconds. My watch had taken a sh*t. So everything I did after that did not actually happen. I may have done about 5 miles then got my ruck sack and started a lap and uh oh…. YHC had to take a sh*t. Tried the restrooms near the tennis courts. Locked. YHC thought about going into the woods, but remembered a porta potty. Thought about running, but that wasn’t going to end well. It was a very long and uncomfortable hike over to the loo, but YHC made it. And can’t tell you how glad I was to have baby wipes in the ruck sack! Finished up and made the way back to the flag to catch some of Mudslide’s Broga and took part in State Farm’s first beat down at Rock and Roll. So that was a very long story about a 14 second run.

  • Saturday Broga returns

    After a few weeks(where I did Spartan, plus last week was the convergence where it poured like anything), broga came back today. This morning was done in the parking lot(at 630am now, it’s still dark so need a spot in order to see what everyone is doing). After a little chat, time to get into the flow. Once we started to get below the waist area(you could hear some grunts and groans) things started to become a touch easier

    Finishing off the practice with pigeon, a little knee to elbow then a stretch cross legged reaching out. Once that was done(my case needed after the PAX yesterday), we were just about ready for the main workout coming at 7am. A couple of things: it might be helpful to bring with you a mat(it will allow you to get the barefoot feel plus that extra cushion will help). A basic workout mat will help. Second always remember to breathe. Breathing will help you get into the poses better plus allow the body to relax more. When it’s tense, it will get a little locked up and you’re struggling. Have a good one

  • Chad and Jessica’s Wedding

    13 warriors posted for a grab bag beat down fresh off the press from YHC’s mix. Songarama hits included Chumbawamba and the Lil Jon/DJ Snake timelass classic “Turn Down for What” – Hardywood dubbed these tunes “every 2000’s wedding I’ve ever gone to”. Hence the title :). After starting early with some lovely broga (Courtesy @mudslide), some dude in a creepy white van rolled in circa 7am and we got going. Went down like this…

    WARMERAMA: (Start slow – 10 monkey humpers)

    • Mosy to tennis courts, Welcome, Disclaimer
    • Various IC Reps
    • Name the PAX to your right! If you miss – 5 merkins as a group
    • Note: We did extremely poorly on this 🙁 – redemption came later
    • Mobile football style warmups around the tennis court

    THE THANG

    COP 1: Songarama “Tub-Thumping”

    • Verse – Lunges around Tennis Court
    • “I get knocked down” – 1 hand clap merkin
    • Repeat until you piss the night away

    Mosy to the BBALL Courts

    COP 2: Merkin Jax Suicides

    <Note to Future Qs – this was demented, but delicious>

    • Baseline = 1 Perfect Merkin + 4 Plank Jax
    • (Bear crawl to Free throw)
    • Free Throw = 2 Perfect Merkins + 8 Plank Jax
    • (Bear Crawl back to baseline)
    • Baseline = 1 Perfect Merkin + 4 Plank Jax
    • Repeat this going up 1 merkin at each stage, bear crawling back for the single at the baseline – last loop at oppo baseline had 5 merkins and 20 plank JAX. OUCH
    • @hardwood saw Rage in concert in the 90’s #jealous

    Looooooooong mosy to nature center/workout center

    Intermission: Grab a bench – 20 IC Dips – YOUCH

    COP 3: Pull-up Dora

    Gotta stay focused on grip and pull strength – partner up

    • 75 Pull-ups
    • 150 Merkins
    • 200 WW2’s
    • Pax 2 Runs to the top of the hill/sign

    Mosy walk – feeling a little lightheaded – push thru

    COP 4 : Pickup the 6 Sprints

    • Start in bottom of long parking lot
    • 75% run to the next circle
    • 1st PAX there calls an XO
    • Perform XO until 6 gets in
    • Perform 5 reps as a group
    • Rinse and Repeat x 4

    Intermission: Hit the hill by concession stand for a bernie loop (x3)

    Let’s mosy – heading back toward Bball court

    Intermission 2: Grab a bench – 20 perfect flutter kicks IC

    COP 4: Let’s try this again – name the PAX

    • Plank up on BBall Court – only missed 1 PAX name out of 13
    • F3 Mission Statement, Credo, 5 Principles

    MBTTF

    • Finisher 1: Songarama – “TURN DOWN FOR WHAT”
      • Verse – SSH
      • “Turn down for What = Burpee
      • Repeat until you finally need to turn down
    • Finisher 2: Round Robin Mary

    COT:

    • Counterama #13
    • Namerama
    • Announcements: Coffee post R&R, Ruck in November, Rugged/Tough Mudder coming soon, next saturday school of rock. CHECK SLACK BABAY
    • YHC Closed out in Prayer: Safety for Meatball’s wife on mission to Nicaragua and praise for Cha Cha being a grandad (coming this May)

    NMS:

    My first Q at Rock n’ Roll was a blast. I love this group and I can’t get enough of the terrain at this AO. The courts, the hills, the different features – always make for a good challenge. Nice to see Leatherneck out there giving it his all – and shout out to Mudslide for giving his time early for some Broga. This activity has helped reduce my strain/soreness and I highly recommend even some stretching OYO prior to intense sessions. Much love – enjoy a beer while doing some yard work this weekend boys! SYITG!

    -State Farm

  • Opus and Yard Sale Tag Team

    Opus warmed us up with a mix of arm circles, don quixotes, merkins, lbcs, etc…

    Opus started the workout: Flutter kick/hold 6 inch combo, plant/ast combo. Partner runs to island, does 10 jump squats and returns. Other partner stays at curb and planks up. When runner returns, they do 10 boo yah merkins. Each partner took 2 turns.

    Hand off to Yard Sale. Started with 4 corners but diverted a bit. Mosey to first corner for 40 LBCs, Mosey to flag pole for 40 calf raises, Mosey to 3rd corner for 40 alabama prom dates. Mosey to 4th corner for 40 monkey humpers. Mosey to basketball court. Partner up for 100 of each. One partner runs a suicide while one does 100 WW2 Situps, 100 Heals to Heaven, 100 flutter kicks. Mosey to wall for 4 one minute wall sits. Mosey to parking lot for 1 minute of boat canoes and 2 minutes of flutter kicks.

    Numberama, Namarama and Opus took us out with a prayer.

    Thank you for letting Opus and I Q. Everyday is better when in starts with F3.

  • Misty Morning Murph

    2 former regulars, a newbie to the F3RVA Murph, and YHC found a morning mist waiting for us at the monthly Twin Team Murph. I considered bringing some tunes out but didn’t know how the cute pink speaker I found in the house would hold up in the elements. Might be time to upgrade to a more durable player.

    1 mile (trying to slow Doozy down with conversation) then 10 rounds of 10 pullups, 20 merkins, 30 squats, (or as many as you can do) then another mile in which Doozy took on the role of rabbit and had to slow down for the dogs chasing him to find him a couple of times.

    Great to have Armstrong out and Doozy and Honeymoon back in the fold. It’s a tough one but worth it every time.

  • It’s a Route and a Lifestyle

    Eight bionic men assembled for the latest edition of Currahee. Temperatures were 70 and sunny. According to the other two guys who run from Currahee at 5:30, the following might have happened.

    Bro-Code, both a route and a style. Or, more specifically, reverse bro-code with, apparently, a missed turn. Who knows.

    Numbers, names, YHC took us out with a reminder that stress in life can produce unnecessary tension. When under stress, intentionally increase patience and understanding.

    NMS: Lulu was in full stride today, as was Wally, whose first name is actually William, but the nickname comes from his second name, Wallace. Ah. Last name, Parker. Fierce beasts all around.

    Good to have lots of guys back. Nice to see Handshake post at Currahee. New guys always welcome, eh Fudd?

  • Watership Down

    One jackrabbit launched in the pre-dawn Gloom for the latest edition of The Clinic, San Diego-style. Temperatures were 70 and sunny. According to Hazel, Fiver, Bigwig, and the other wild hares, the following hop-along might have happened.

    COP: jog from front entrance to putting green in the mist. Wave hello to the trailing security guard.

    SSHs, DQs, IWs, WWIIs, LBCs, squats, merkins.

    Route: Front 9, somewhere around 4,400 yards, according to the Apple app (course distance 3,400 yards).

    Rotation: merkins, squats, WWIIs, and flutter kicks (real ones: locked knees, pointed toes). Substitutes are monkey humpers and LBCs.

    Number, name, YHC took himself.

    NMS: YHC checked in late, after dark. No way to see the course in advance. Apparently, the course is hilly. Like, BRR hilly. Uphills starts at about hole 5, or roughly halfway through the run. Mamma-jamma. ~1,500 feet vertical, which is, apparently, a lot. Over about 1.5 miles. South Florida this was not. Welcome to the cliffs of San Diego. Memo to self – run the front 9 backwards.

  • Skunk Butt Rug

    Brief mumble chatter until the route was called and off we went on Reverse Carillon. Great conversation along the way, and even a Sippy Cup spotting.

    At one point on the route we almost stepped on what looked like a skunk pancake. If anyone was going to make contact with the remnants, it would be Marv.

    –> 10/14 for the 12th annual beer mile. See Slack for details.

    YHC took us out.