Category: Richmond, VA

  • DaPile Hot Potato

    4 men posted at DaPile for a hot potato Q.

    • COP (Mr Holland)
      • Mosey around big parking lot
      • SSH, Ukrainian soldiers, etc.
    • Dora (Helix)
      • P1 hang from pull up bar (timer)
      • P2 – 50x lunges, 100xWW2s, 200xSSHs
    • Touch a tree (Bulkhead)
      • Mosey to football field parking lot for by partner touch a tree
      • P1 – touch 3 trees and back
      • P2 – Flutterkicks, squats, reverse snow angels,
    • Mosey back to flag, sprint one light pole to the next, walk to next light pole then do 10x Merkins
    • Some stretching to close it out, numbers, names, Helix took us out
    • Good F2 at the local cup

  • Blue Water, Blue Angels

    One intrepid adventurer moseyed through the latest edition of The Clinic. Temperatures were 70 and sunny. According YHC’s daughter providing overwatch from the hotel balcony, the following might have happened:

    Route: Northbound on Va. Beach boardwalk (concrete walk) starting at about 23rd street, past Neptune, quick stop for the memorial to the Naked Warrior Monument, reverse at the Boardwalk end, then southbound past the start to somewhere prior to the pier. Call it 3 or so in total, which is YHC’s minimum for a “workout.”

    YHC blames Fudd for the short run. Well, “a Fudd” and the prior night’s pizza.

    Number, name, YHC took himself out with a little note of thanks to those who provide overwatch and air cover, whether civilian or military.

    Announcements:

    Saturday, we converge and celebrate 9 years.

    Saturday, we sit and sip.

    NMS: YHC was in Va. Beach with his daughter for some travel soccer this weekend. This excuse provided the opportunity to watch soccer and the Blue Angels simultaneously. YHC is not going to tell you which was of greater interest. If this is multi-tasking, YHC likes it.

  • How long was it? …7?

    Almost fall-like (but not quite) as a PAX of 10 hit up OTB this morning.

    Two walkers and eight runners.

    Don Draper planned an 8 mile route for the runners as RVA half marathon training is now in full swing. The trip up Grove hill toward the end was a nice touch.

    2nd F at Starbucks. Almost had the 10 PAX requirement for a free Rowhouse session this morning, but Draper had to bail early b/c of his Ms birthday. Happy birthday to Mrs. Draper.

    Great morning to be out!

  • Love for Liv @ The Alamo

    Wow! What an incredible showing by F3 RVA for the Love for Liv workout at The Alamo on this beautiful morning. Fall was in the air for 77 in total including Ms and 2.0s, 59 F3 Guys which included 5 FNGs. The 2nd F of F3 – Fellowship, shined bright as we lifted Yeehaw, Liv (his daughter who is battling illness) and the entire Schroepfer family up. Liv is truly a fighter and the PAX showed up strong today in support of her fight. Here is how it went down:

    Warm up mosey to the cul-de-sac with return to the Alamo for SSH, Helicopters, Imperial Walkers, Copperhead Squats, Merkins and LBCS all IC. Heist, DTH and Don Draper split off with the kids for a fun filled workout with them while the PAX performed the following fun filled workout:

    COP 1: Partner Up for 11s with Booyah Merkins and Ab Leg Throws running from the front of the Alamo up the hill to the neighborhood entrance.

    COP 2: Triple Check with Dive Bomber Merkins, Ball Dippers, Timer runs up the hill to the neighborhood entrance.

    COP 3: Alamo Stations with different MOT between; Set 1: 5 Burpees, bear crawl to next station, 10 Plank Jacks, lunges to next station, 15 Dry Docks, run around the Alamo to complete the circle; Set 2: 5 WWIIs, broad jumps to next station, 10 Freddie Mercuries, broad jumps to next station, 15 Flutter Kicks, run around the Alamo to complete the circle.

    With only 3 minutes left, threw in 10 more burpees just for fun.

    COT: Numbers, Names, YHC took us out in prayer to include continued prayers for Liv and her fight, Mouthpiece and his wife to have safe travels back to GA and for Florence’s Aunt and Father as they are moving them to Assisted Living Facilities.

    Welcome to the 5 New FNGs – Jason (Swiftie), Finn (Hey Hey), Eli (Switch), John (Reba), Albert (Ponzi)

    PAX transitioned to Walkie Talkies house to enjoy some refreshments and to continue the fellowship. It was great to meet many of the Ms and 2.0s and just enjoy everyone’s company. Not your typical VQ, but I am honored to have led this amazing group of guys on such a special day. I felt my call to lead and honor Liv and so glad I answered. Respect to everyone for showing up and truly making this a blessed Saturday morning! I know the Schroepfer family felt the love and it will be a day for all of us to remember. Continue to spread love, kindness and fellowship!

  • No Dogs Allowed

     

    Gypsy and Homer went for a run while the remaining four of us divided up the Q-ship.

    YHC lead the Warm-Up

    20 SSH

    20 IW

    10 Don Quixote

    20 Copperhead Squats

    Head for the Pull-up bars for 11s

    Pull-ups, run to the bridge, American Hammers

    We actually had a couple of other guys doing pull-ups. Not used to having competition for the pull-up bars

    Turned it over to Pinto.

    Over to the artificial turf on the soccer field. Sign posted said “No Dogs Allowed”.

    11s from endline to the middle: Merkins and WWIIs

    11s from middle to the endline: Reverse crunch and Squats

    Half way thru, Homer joined us.

    Next, Piglet took the Q

    Indian run around the circle in the middle of the soccer field.

    15 Crunchy Frogs in the middle, Bear crawl to the circle: Merkins at the circle, crab walk back to the center: 4X

    Indian Run around the circle.

    Go to edge of the field:

    Lunge walk to the middle: 10 Side crunches, Bernie back: repeat

    Back to the flag.

    This write up may not be exactly right but it’s close enough.

    Pinto with the takeout.

  • Better Late than Never

    I guess better late than never, and a great test of memory.  Here is what happened a week ago at Circus:

    • COP
      • SSH
      • Ukrainian soldiers
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBCs
      • APDs
      • Lucky bus loop – this is my story and I am sticking to it
        • 120 lawnmover pulls, each arm
        • 105 curls
        • 90 sit ‘n presses
        • 75 squats
        • 60 overhead pulls
        • 45 high pulls
        • 30 swings
        • 15 PLTs                              
      • Return to the shovel flag for COT

    Day late and a dollar short.  For the sake of Big Data.

    God is good all of the time!

    Attila

  • Oh What a Beautiful Morning

    No it’s not Oklahoma. It’s better than that. It’s Virginia in the Autumn

    7 dudes showed up to get fit.

    Here is what happened.

    10 burpee slaughter start. Woot.

    COP — a lot of fun exercises including plank jack merkins, AmHam, arm circles, ankle circles, leg lifts twice, Freddies, DQ, etc.

    Doracides
    100 merkins
    200 squats
    300 Flutterkicks

    11’s
    Calf raises and WW2 lunge between stations

    That was it!
    Great morning with sub 60 temps. Lots of stars in the sky and a few planets as well!

    Thanks gents!

  • Rodgers’ 23 season highlights

    6 regulars and one new possible regular got together to celebrate Aaron Rodgers’ epic 2023 season with the Jets. The theme was four (# of plays) and 8 (jersey number). COP: DQs, DMH, FMs, Merkins, MCs and ACs. Mosey to bus loop.

    While moseying to Pump road side of school, perform 4 sets of 8 overhead presses.

    Curb crawl to 4. Mosey to parking lot by main entrance to MG.

    4 corners – 8 burpees, 16 sit and press, 24 – squats and 32 swings.

    Mix in sets of 8 2 count rows while moseying to back of school.

    Dora with 100 bench presses, 150 bicep curls, 200 squats and 250 LBCs. For some reason, a couple folks who like to park in the back head to work ~6 a.m. I guess there is lots to be done.

    Rifle carry to first light post (I mistakenly called it farmer’s carry) and then triceps on the mosey to the second light post. Head to home base.

    Finished with American hammers, 2 count coupon flutters and stretching (can’t mess up our achilles).

    Prayers for Offshore’s older co-worker who is dealing with a fall and COVID and is at Henrico Doctor’s. Convergence at Crucible – see back blast for details. Happy to lead and hope is out there for Zach Wilson.

    Fireman Ed

  • Some Agile MFers

    With ideal temperatures, 5 men gathered at Twin Team for another epic coupon themed beat down. The following is a brief summary for your viewing pleasure:

    Mosey behind the school for Warm Up:
    SSH’s, Ukranian Soldiers, Helicopters, Shoulder Taps, Alabama Prom Dates. To the Baseline for Lunge Walks, Leg Huggers, Appalachian Lunge Walks, Hillbillies.

    Exercise One: Indigenous People Run: Wall Sit Edition.
    PAX do Hoedowns on the Wall, Man in the back breaks off and does 3 burpees, then runs to the front. We worked our way down the back wall of the school.

    Exercise Two: Coupon Circuit
    Round 1: Runner goes around parking lot, American Hammers w/Kettle Bell, Upright Row (KB), WWII Sit-ups with Medicine Ball, Agility ladder – PAX choice
    *We rotated between all of the stations
    Round 2: Hill sprints x 5, Goblet Squats (KB), Halo’s w/Medicine Ball, Agility Ladder, LBC’s (KB)
    Round 3: Bear Crawl up sidewalk, run back; Agility Ladder, Lt. Dans with Medicine Ball, Bench Press (KB), Lawnmower Pulls (KB)

    Wrapped things up with 50 Pole Smokers, 50 Dips, 75 jump squats, and 1 minutes of Monkey Humpers

    Final Thoughts: Lots of soreness from other workouts this morning, but the PAX powered through! Great seeing Senor Frog creep across the river to hang out with us. Enjoyed being back at Twin Team after missing pretty much the entire summer.

    SYITG

  • O O Susanna!

    10 Redwoods met to run the mean streets of the West End on a beautiful cool morning.  The route was one of our best:  5 milers Pump, Church, across Gayton ES, to Poplar Forest and return on Ridgefield.  4 mi, peel off at Copperas.

    YHC took us out.  Prayers for Gypsy’s 2.0, those that litter the earth, those that need a helping hand.

    2nd F Coffeeteria at Dunkin.

    Announcements:

    • Workout for Liv 6/16 7a @ Alamo
    • 5k in Westham, 6/16 8:30, see slack
    • Convergence at Crucible 7:30 6/23 – come celebrate the 9th anniversary of F3 RVA!
    • Sit N Sip 6/23 2p in Amelia. DM Gomer on slack for details.

    NMS – Interesting how times have changed.  Eons ago boys would be boys (and that was not great for anyone, really).  in our lifetimes we kicked people out of their jobs for being over friendly (and worse, justifiably).  Soon it will be strange for candidates to have missed out on getting their youthful pics and acts on paid sites for Fans.  All for a good cause -or- senseless/demeaning – depending on who your friends are.

    Get some!