Category: Richmond, VA

  • Just like riding a bike

    14 HIM’s showed up to Rock N Roll for a House Party Q. Here’s how it went down.

    Mosey to the basketball court for COP which included SSH, imperial walkers, Don Quixotes, and flutter kicks. Before each exercise we did 3 burpees OYO. While at the bball courts we moved to the baseline for suicides. The suicides’ included going down and back the traditional way, lunge walking, bear crawling, and broad jumping while stopping at each point to do an exercise.

    Indigenous peoples run to the hill for a triple check which included mountain climbers, squats and the runner running up the hill.

    Move to the parking lot for a 1 man dora which included doing 4 sets of 25 merkins, 50 squats, and 75 LBC’s running the parking lot after each set.

    Mosey over to the adjacent parking lot for a 4 corners making sure we came back to hit each corner. Exercises were 10 merkins, 20 squats, 30 flutter kicks and 40 SSH’s – BTTF

    Its been a while since YHC has been the Q at Rock N Roll to the point I wasn’t sure how things would go. I didn’t think I had enough planned and would be trying to come up with things to do on the fly. Turns out I actually had too much to do and ran out of time. I guess regardless of how long its been since your last Q, it comes back too you, just like riding a bike. Thanks for letting me lead today fellas!

    House Party

  • So bright, lots of light

    4 runners at 630 took off around Rockwood Park for the weekly Saturday morning run. Conditions were great(a lot warmer, very comfortable) plus it was odd to see all the baseball fields lit up. We later found out today was the first day of practice so we will be seeing them for the rest of the spring and summer. The 4 of us took off, nice pace(House Party and I today were smart and we did not attack the hills). Good move with House Party having the Q today, we did not need to go hard.

    As we passed about the 1.25 mile point, we saw the ruckers approaching from another part(gave them a quick shout). a few minutes later, we were back at the flag getting rest and setting ourselves up for the main part. The main thing: get out there we not running at a fast pace. it’s nice and easy. At first it’s difficult but over time, starts to get easier. The body becomes more comfortable, yet to do so have to start with that first step(first stride).

  • Dogpile the Favorites

    10 Dad’s with their New Balance 857s (White Bruh!). Ready for the first cut of spring. Let’s take a tour of Dogpile first.

    WARMARAMA:
    Mosey to the far side of the field. SSH, Helicopters, Arm Circles, Hillbillies, DQ, Monkey Humpers, Merkins, Hand-Release Merkins, LBC, Alabama Prom Dates.

    THE THANG:
    Partner up on the Field. Field Check
    1. Partner1: Run to the end of the field and back. Partner 2: Bear Crawl. Switch.
    2. Partner1: Run to the end of the field and back. Partner 2: Lunges. Switch
    3. Partner 1: Run to the end of the field and back. Partner 2: Broad Jump Burpee. Switch
    Repeato until both partners reach the end of the field.

    Mosey to the Amphitheater stage for a Triple Check:
    1. Run the perimeter of the Amphitheater
    2. Flutter Kicks
    3. Heals to Heaven
    (3rd round run the other way).

    Mosey to the Rusty Cage. Partner up
    Partner1: Run to the Fire Hydrant, 1 Burpee, Run back
    Partner2: 5 Merkins, 1 Pull-up. Repeat until Partner returns, switch
    3 Rounds

    Mosey to the Triangle.
    Corner1: Partner Leg Toss x20 (switch, 1 round)
    Corner2: 20 Caroline Dry Docks, mosey to the next corner
    Corner3: American Hammers, Dying Cock Roaches, WWI in Cadence.
    Bernie Back

    Mosey to the Fence Line for a Modified Dora. Partner up
    100 Merkins, Tag 3 trees
    100 Jump Squats, Tag 3 trees
    Mosey back to the flag.

    2 Minute: Plank. (According o Flatline, Army minimum for 40yr+ is 1m.25s)
    Stretching, Deadman Hangs, Cherry Pickers. Time

    NUMBERAMA:NAMERAMA

    Announcements:
    Next Friday at RAMM — Is Amateur Hour for RAMM GEARS. Bring a bike, any bike. Mountain bike, Beach Cruiser, Your kids Bike, your M’s bike. Neighbors Bike…. 5:30am at Mary Munford Friday.

    Contact Flatline – if you are interested in joining his CPR Class coming in April.

    Be on the look out for an upcoming CSAUP at Currahee: Ruck, Boot Camp, Run.

    YHC took us out.

    NMS: What a great morning, looks like we just beat the rain. Nice little tour of Dogpile, we hit the favorites this morning with the Field, Amphitheater, Rusty Cage and the Triangle. Great to see Swamp Donkey, glad you found us this morning. Senor Frogs going strong brother. Keep it up!

    Oyster

  • 8th grade field trip

    We met at 6am, we walked and rucked. We discussed the QSOURCE topic Preparedness as it relates to life and leadership. We learned from each other and hopefully got a little better, and a little more prepared for what life will throw at us. “Getting Ready For The Expected While Being Ready For The Unexpected”

  • Rain? What rain?

    Heavy rain pelting the tin roof of our missions house suggested I might be heading into a wet solo workout, but a few headlocks yesterday did the trick and five PAX (including one FNG) beat the temptation of the fartsack to take on a rainy beatdown. There were lots of core exercises under the awning, and variable lunging and running loops, all the while explaining the history/principles/credo/etc of F3 to our FNG, Dr Mel, who’s another doc here at Kudjip Station. Most significantly, Imelda is our first female PAX to join Ground Zero and she kicked the workout in the teeth! Her background is Melanesian and her name in the old language means garden-sun, so the PAX nicknamed her “Sunflower.” Welcome!!! Here’s to the PAX continuing to grow, and God being here with us in big ways. All for Him, DTH

  • Snatches steal joy

    5 Pax came together this morning for a nice easy (read: brutal) workout.

    Don Draper and Greenbow took off running and managed to find every spider web on this side of the county.

    Florence, Chaplin and Footloose stuck to kettlebells.

    The workout-

    All about the Benjamins: 25 curls for the girls, 25 lunges, 25 KB swings, 25 lunges, 25 overhead presses, 25 lunges, 25 squats, 25 lunges

    The pax moved into a circuit of 12 weighted calf raises,12 chest presses, 12 cleans/arm, 12 rows/arm. 6 rounds in total.

    11’s: American hammers, weighted WWII’s. Only had time for about half.

    Numbers, Names, Prayer

    According to Florence this was the hardest KB workout thus far, thanks to those snatches. Thanks to the PAX that joined me this morning for the Q.

  • 6 Guys And 7 Years

    Took a lap around the parking lot to loosen up the hips. Karaoke to the right, run forward and karaoke to the left. Circle up and: Dead Man Hang, Helicopters, Russian Soldiers, LBS’s, SSH’s and Pickle Pounders.

    The workout:

    7’s (not 11’s) – Heals to Heaven – Bear Crawl to the curb – Boat Canoe – run back

    7×7’s – Mosey to the courtyard picnic table area – 7 sets of – 7 Box Jumps, 7 Dips, 7 Incline Merkins – Run Lap Around the Courtyard.

    Suicide 7’s – Mosey to the Blacktop. 7 sets of: 7 Merkins, 7 WWII Sit ups, 7 Squats, 7 Calf Raises, Run a Suicide.

    Mosey back to the parking lot for ring of fire – Each of the 7 pax members chose an exercise to do 7 times. When we got back to the Q, time was up.

    Numberama, Namarama and Pavarotti took us out with a prayer. Saturday workout at Atlee 6:30. F3 started in Mechanicsville 7 years ago this week, thus the theme. Thank you to all of those who got things started and all of those that are keeping things going. We are all better off because of F3. SYINTG!

  • March Madness Westham Style

    How’s your bracket looking? No, not your men’s bracket. Your women’s NCAA bracket.

    To honor the other March Madness Tournament (quick factoid…did you know that this is the first year the women have used March Madness for marketing their tournament? Depending on what half hearted internet research you do, you may find that the women originally didn’t want the phrase…that they wanted to do their own thing. That’s changed in recent years and now it’s all under one big March Madness Umbrella).

    Anyway, to honor that bracket, we figured we’d all run through the women’s college part of the Westham neighborhood (although I don’t believe any of these colleges are playing this weekend in the D1 WBB Tournament).

    The Thang…

    Head towards the baseball parking lot and get to college (street number one with college ties). Take a right on University (street #2). Take University to Westham Parkway (street #3…West Ham College of Technology is in London).

    From there…hang a right on Baldwin (Street #4).

    4s–Right on Rock Creek (not a college). Right on Sweet Briar (Street #5), right on Woodberry (Street with college ties #6). Take that to Horsepen. Horsepen to Devon. Devon to Ridge Top. Left on Chandler. Right on Gardiner. Gardiner more or less dumps you out on the trail connecting to College. Head south on College through the baseball parking lot and back to the flag.

    5s–The head to Hollins (Street #7). Right on Hollins, right on Woodberry, right on Sweet Briar back to Baldwin. Baldwin to Brookside (probably a college somewhere, right? #8). Brookside to Bryn Mawr (definitely a college #9). Bryn Mawr to Woodberry. Woodberry to Horsepen. Horsepen South all the way to the dorm cut through…back to the flag from college.

    6s–Same as the 5s but then left on Devon, right on RTop…left on Chandler. Up Chandler. Back down Chandler. Left on Gardiner. Gardiner to College from the trail…from there, we were supposed to go up Boatwright…instead we just went to Towana and came back to the flag that way.

    Lots of Hills. Go Baldwin!!

  • It’s Still A Triangle, People

    Fourteen dudes showed up at Mary Munford’s Elementary School on a warmer March morning (it was 27 degrees on Tuesday, 62 today…life in VA is never dull) for a jaunt around the southside of Cary Street (which, by the way, is closed for the next few months west of MM. Keep that in mind).

    The route was an oldie but a goodie through Windsor Farms and then Hillcrest…for more detail…

    4s, 5s, 6s

    Take Kingscrest to Malvern. South on Malvern until it dead ends in Windsor Farms. Take a left on Canterbury and circle around to make the Millenium Falcon lookin’ design on your MapMyRun app. Don’t take your first left on Dover, but take your second (Dover cuts through Windsor Farms). That runs you into Lock…right there there’s a cut through that gets you on to Pocohontas.

    Head West on Pocohontas and then north on Hillcrest Avenue.

    4s head out of the neighborhood at the top of Hillcrest. Take Oak to Harlan to Patterson. Patterson to Commonwealth and your back at MM.

    5s take another lap around Hillcrest and then leave the neighborhood like the 4s.

    6s take that same lap, but then head back up via Charmian to Cary. Uturn on Cary back south on Lock. Left on Dover (again) and then left on Berkshire. That leads you out of the Wonderful Windsor Farms neighborhood and to the Flag.

    I hope everyone has a good weekend. I’m looking forward to trying to catch TYA on Tuesday.

  • Feelin’ like spring time at the Hill.

    Starting to feel more like sunny and 70. The bugs are making noises and it is feeling good outside. Perfect day to get after it!

    12 (that’s right T W E L V E) dudes got swole for another Flex Friday at Satan’s Hill. 

    Warmorama: SSH (20x), CHS (20x),UKS (10 x), Dead Man Hang, Sitting Hamstring stretch, LBCs (15x), Merkins (10x), Hip Flexor stretches, Fudd/Wilson stretch, OYO stretch 30 seconds. 

    What we did:

    Part 1: Cindy work and corners:

    3x rounds as follows:

    Corner 1 – 20x Cindy Bench Press (walk to corner 2 with cindy tight to chest)

    Corner 2 – 20x Cindy Squats (walk to corner 3 – right arm farmer carry)

    Corner 3 – 20x Cindy Shoulder Press (walk to corner 4 – left arm farmer carry)

    Corner 4 – 20 x Cindy Swings (walk to corner 1 – cindy OH carry)

    Part 2: Band pain: Mudslide busted out the flex bands of pain. Partner up and grab 1 flex band, Pax completed the following (1 man holds band for resistance while the other performs workout):

    • Jog/Warmup – With flex band around waist, each Pax did 2x rounds of 30 second jog in place
    • Shuffle Left/Right/Up drills – With flex band around waist with resistance. Sprint in place…on MudSlide’s command shuffle feet left/right and back to center on command. Mixed in were jumps. 2 rounds at 45 seconds a piece.
    • Groiner– With flex band around waist, A man performs as many groiners as possible (bottom movement of burpee) for 45 seconds. B man holds band for resistance.

    Part 3: Hill + Band Pain – With flex band around waist, A man sprints about 30 yards up Satan’s Hill while B man holds flex band for resistance. 3x at 50/75/100 percent. Wrap up with 1x Bernie. FEEL THE BURN!

    Part 4 Moseyed back to flag area and grabbed the bands for some stretches.

    Time.

    Outro: Numbers and Names. 

    Announcements: None

    Closing thoughts: VERY cool to have a bunch of new faces at the Hill today. F3 is about bringing more men out to the gloom. Leaning on each other and getting it done. Proud of you guys!

    Prayers – Mudslide took us out