Category: Richmond, VA

  • Señor Frog VQ

    Thank You for coming to my first Q everyone!

    Started out this Monday with some new Hoedown guests that went out of there way to join us. Thanks for coming Fergie, Atilla and Mr. Rogers.

    Started out with a short mosey to the circle for a standard warm up and lesson in counting.

    Followed by a short mosey to a dead end then back to the circle parking lot for some fun leg work out 11’s.

    Another mosey back to the bus loop for a wall sitting Triple check.

    Then a mosey back to the parking lot for some duck walks and merkins.

    Ending with a nice prayer from Fudd!

  • Bullnose Beatdown

    YHC showed up to 6 regulars and an FNG to make 8 for the day’s workout. Here is what went down on this cool morning:

    COP

    We mosey to the North End of the parking lot for 20 SSH, 10 DQ, 10 4ct Helicopters, 15 arm circles 10 small and 5 big, 10 Imperial walkers, 20 LBC, 10 4ct American Hammers, 10 Scorpions and 20 merkins.

    THANG

    Mosey to the Basketball court for 4 corners using the basketball goals as the corners. Corner 1(C1) – 10 Bouyah Merkins with a partner, lunge to C2 – 20 2ct flutter kicks, Bernie Saunders to C3 – 30 squats – Lunge to C4 – 10 Smurf Jacks, 10 SSH, 10 overhead claps and 10 Smurf jacks for 40 reps. Reverse lunge to C3 – 30 Squats, Mosey to C2 – 20 2 ct flutter kicks and lunge to C1 for 10 bouyah merkins.

    Next Mosey to Gym wall divide into 2 groups of 4. P1 – Touches 2 trees and returns as the timer, P2 – Wall Sit, P3 – Donkey kicks and P4 – Hand release merkins. Rotate through 4 stations to complete a set and do a triple check by completing 2 more sets.

    Next we do a Native American Run back to the flag and post up for 1 minute of stretching.

    COT

    Numberama, Namerama. Opus took us out in Prayer

    Welcome to Aaron Dabney for his first post an now known in F3 as Bullnose. Great work this morning as it was an honor to lead and we will see you in the gloom soon.

    Cheers….CB!

  • Nolan Richardson & Bobby Hurley

    YHC decided to check out the exicon for a monday morning beat down. 9 men were up for the workout and some 90’s college basketball trivia.

    The bell rang and 5 burpees was called then a little mozey before the warmup.

    WARMUP- SSH, imperial walkers, helicopter, cherry pickers, LBC

    mosey over to the distaff hill for a small triple check – WWII’s, merkins and timer up to the top of the hill and back .

    Back to the clubhouse for the Nolan Richardson (compliments of the excion). Grab a partner. timer Bernie sanders to the end of the parking lot and One Bobby Hurley at the end before bernie sanders back. 100 of each per team – merkins, American hammers, monkey Humpers, plank jacks. first half complete!

    Mozey to the other side of the lot for the second half…turned to groups of three. same style but runner runs forward to the end and back. exercises were 100 flying squirrels, squats, LBC’s

    Time left for two rounds of suicides with merkins and squats and one ring of fire with merkins

    TIME CALLED.

    Announcements and YHC took us out in prayer with special prayers up for Warby’s father in law and Honeymoon’s brother. Also continued prayers for LIV and Wildcat.

    Blessed to be able to lead this morning! Grateful for F3 and all that we are doing in RVA. Lets keep it up!

  • That Rain almost didn’t count – 9th year anniversary

    While many were hoping it would rain harder, the truly hard rain held off while 20 of the core team represented for f3 RVA’s 9 Year anniversary convergence.

    5 Burpee start, Mosey around the school with a bonus 20 dips on the picnic benches

    COT, Welcome, disclaimer. All IC: 25 SSH, 10x Don Quixote, 10x Helicopter, 10x Merican, 10x diamond, 10x Wide Arm, 10x arm circles, 10x LBC, 15x Hello Dolly, 15x Rosalita, 20x Heels to Heaven, 15x Flutter Kick, 10x Asphalt Angels, 10x Australian, 10 x Alabama Prom Date. Mosey to football field.

    Bonus run across the nicest basketball courts in Richmond, 20x bonus dips.

    Hardway Beast / Build a Beast / Beast Ladder. Stop at 25, exercise, 50 exercise, 75 exercise, run to end line and return at 75, 50, and 25.:

    • Round 1 6x Hand Release Merican
    • Round 2 6x HRM, 6x WW2 Situp
    • Round 3 6x HRM, 6x WW2, 12x Squat
    • Round 4 6x HRM, 6x WW2, 12x Squat, 12x Mountain Climber
    • Round 5 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick
    • Round 6 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick, 6x Burpee

    One burpee for the Ranger in the sky.

    Train to standard not to time. Mosey BTTF Hitting original time hack of 60 min

    Fudd took us out. 2nd F at Relay Shoes Galactic Headquarters. Thanks to Hardywood, Honeydo, Meatball, Mister Rogers, Try Hard. Venmo Honeydo for bagels / coffee – its expensive these days.

    Announcements

    • Sit N Sip cancelled. Meet at Hardywood West Creek Oktoberfest – see slack for changes
    • Annual Gloomy awards – see slack for our esteemed winners.

    NMS – This group means so much to all of us. Lets give it away. Recruiting FNG is a major focus for year 10. And shovel flags.

    Get Some!

  • That 1st Dip

    3 men of F3 wanted a little bit of 70 and Sunny before the 9-year anniversary convergence. We got it done!

    Warmarama:
    1 mile run, DQ, Imperial Walkers, Arm Circles, Cherry Pickers, Helicopters, Michael Phelps, Jazzercise.

    The Thang:
    Mosey to the Amphitheater:
    Ladder Merkins to the Top. 1-18
    Ladder Dips to the bottom. 18-1

    Mosey around the Amphitheater:
    Mosey to the Stage for a Triple Check:
    Run to the Gate and Back
    Flutter Kicks
    LBC

    Mosey around the Amphitheater:
    Mosey back to the stage for a Triple Check:
    Run to the Fence and Back
    Spicy Alabama Prom Dates
    American Hammers

    Mosey BTTF
    Numberama: Namerama

    NMS: We got it done!! Weather was actually perfect. Love Hill may have been a little dicey so we skipped out on that. Headed on over to the Crucible for the double dip.

    Oyster

  • Mathew Sweet?! Heck yeah!

    8 IronPAX enthusiasts gathered at Satan’s Hill this morning to take a turn at the Cindy 500. With a soundtrack from the 90s, this is how it went down:

    That emoji was appropriate as at least one PAX spilled a little merlot this morning. That was especially awful.

    TCLAPS to everyone who did the hard thing and showed up today. Prayers up for YeeHaw, Wildcat, and their families. Also prayers out to those struggling with mental health. Reach to someone today you haven’t heard from in awhile!

  • Better with the lights on

    8 Redwoods gathered in the gloom for a dark run in the park for the Brookmont run: .
    5 milers head out or the batcave, Left on Raintree, right on Falconbridge, around the park to the right, exit thru turtlecreek, right on Cox, left on Brookmont, right at crowncrest and left on pump. 4 milers go left on Cox, right on ridgefield, and back thru the batcave.

    EF Hutton took us out. Prayers for healing and reminder to reach out to check on your brothers.   Coffeeteria at Dunkin’

    9 year convergence Sat at Crucible  Sit N Sip cancelled

    NMS – what a great route – with a headlamp, tough to keep your speed up when you cannot see.  Pigskin regained us in what the world looked like in black and white. Handshake realized that everyone older than him is not a Boomer.

  • 100% is meaningless

    Four Twin Team regulars gathered in the gloom to get in a 5K that featured some exercises along the way.

    530 hits and 5 burpees to get started.

    And what better way to kick off a 5K than with a trip up Twin Team. At each driveway up the hill, perform 10 merkins.

    Head through Tarrington, perform more exercises including more burpees, American Hammers, WWIIs, and ball dippers.

    Make our way back to JRHS with a sprint around the swamp track to help change up the conversation.

    Then on to the jungle gym for some pull-ups.

    BTTF for 5 MOM which included LBCs, APDs, Suzanne Somers, flutters, and something else.

    Numbers, Names, Announcements, YHC took us out.

    Announcements: Convergence at the Crucible tomorrow at 730. Get in a double dip with a trip to Dogpile first. Sit and Sip appears to be cancelled according to f3rva.org.

    Prayers for OCs 2.0 Bennett who may have torn his ACL at football practice.

    NMS: Great morning to be out in the gloom. Weather was perfect for a run with some bootcamp along the way. Great company and conversation as well. One member of the PAX was noticeably missing this morning….even after a 100% commit. You know who you are.

    Have a great Friday fellas! Peace!

  • Grateful

    East on Grove to Rosneath head North. 5s/6s do a loop around Bramley Park and check the tap at Starr Hill and make their way back to Broad. Head west and take Lafayette to Grove and circle the block around the AO.

    Anthrax took us out. Oyster is grateful for a fast back blast today.

    Announcements: Convergence tomorrow at 730

  • Merkin free school zone

    4 walkers on IR and 7 Bootcampers converged in the parking lot at Mary for a Fudd beatdown. Here’s the recap:

    Walkers start walking west down Grove.

    Bootcampers followed YHC south to the soccer fields for COP:

    SSH x 45

    Don Quixote

    Helicopters

    Dead Man hang

    Plank mixed with Yoga and some other stuff

    Ukranian Soldiers

    Mosey to the track for 4 corners

    V-ups x 10

    Squats x 20

    Freddie Mercury’s x 30

    SSH x 40

    Rinse and repeat adding 10 reps to each set of exercises (this really pleased Handshake)

    Mosey to the NE corner of the track. Partner up for Dora. One partner runs to the monkey bars and does 3 pull ups while the other cranks out reps of:

    100 down/ups (burpee without a pushup)

    200 speed skaters (started out double count but audibled after 50 or so)

    300 flutter kicks (2 count)

    Back to the VSF for some quick Mary before time ended. Walkers/Ruckers returned to the VSF for Numberama, Namerama, prayers and announcements, and YHC took us out.

    NMS:

    Great to see Pistol Pete post to his 2nd workout. It was nice of him to bring his neighbor (Handshake) who unfortunately always seems to have something contrarian to say….but every friend group has one of these right? What was it my dad used to say?…….if you didn’t have the rain then you wouldn’t appreciate the sun. So, in an around about way, you can all thank Handshake for how much I appreciate you! Bodos, who is usually so nice and compliant, decided that he did not want to do planks today. I applaud his authenticity and willingness to speak up but wish he had found his voice/obstination during someone else’s Q. The good reverend eventually succumbed to YHC’s repeated guilt trips and finally joined the PAX for planks….all was right with the gloom again. When YHC called out Rosalita’s during the last round of Mary, several PAX (led by our favorite dissenter) announced that they thought we were actually doing Hello Dolly’s. YHC reminded the PAX that Rosalita’s are done by raising ones legs to a 45 degree angle from the ground, spreading legs apart and then bringing them back together for one rep. Our Dissenter in Chief declared that YHC was wrong and recommended YHC check the Lexicon. YHC indeed did just that and below is what he found.

    Dolly

    Ab exercise done laying on back, legs raised about six inches from ground. Keeping legs parallel to ground, separate legs outward then return to start.

    It was truly a pleasure to lead today gentlemen. This group of brothers has been a rock that YHC has leaned on through many tough patches and valleys in my life. I include this group in my prayers when I thank God for all of the blessings in my life. Let’s all be on the lookout for Sad Clowns that need that same support in their lives.

    Never stop chasing the wabbit!

    Fudd