Category: Richmond, VA

  • Tour de Toll

    5 noble Warrior took on the gauntlet that No Toll had to offer. For the onlooking Mac members it may have gone something like this:

    Warmarama (waiting for Dealer): SSH, Diamond Merkin, Alt cross leg LBC, Wide Merkin

    Tennis court lap High knees, butt kickers, Step Overs.

    Squat ladder on the parking lot: start broad jump 2 spots then ascending squats every two spaces 2, 4, 6, 8 – 20

    4 Corners on soccer field 10 merkins, 20 WWII, 30 CDD, 40 SSH

    Mosey to entrance to the Mac, Hoe downs in cadence, Dirty hook up in cadence. Invite paying club members to join F3RVA.

    Run to Johnston Willis (dips on curb in cadence) 20

    Find pickle ball court (Tour de merkin and and ab excercise)

    Hansel and Grettle back to the playground for a little curb crawl indigenous people style.

    Numbers, names, COT.

    YHC Has really been thinking about what the word efficiency means. Take what you have and use it to the best of its ability. That goes for this a AO as well as the our actions in our daily lives. We took a tour of this AO and got to see all that it has to offer. YHC is grateful to rub shoulders with four noble warriors who laid footsteps across the paths of No Toll this AM.

  • Heartbreak Ridge

    Solid crew of 9 for this weeks edition of Heartbreak and this is what transpired

    Mosey to the interior courtyard for a COP, Atilla was dealt a 5 Burpee penalty for insolence, various exercises

    Mosey to Pemberton Elementary for a Triple Check: P1 HRM’s, P2 WWII’s, P3 Run the big loop x 3 rounds

    Mosey to the Bus Loop at PES for a butchered Bus Loop Heels to Heaven

    Mosey to Pull Up Bars and partner up, P1 5 Pull Ups, P2 Incline Merkins x 5/6 rounds

    Mosey over to Quioc Middle School Bus Loop. P1 Bear Crawl, P2 3 Burpees and run to catch up with P1 and switch

    30 WWII’s and mosey to the front of the school. 10 2-Count Dips, 10 2-Count Decline Merkins, 20 2-Count LBC’s

    Mosey back to the flag for 3 minutes of Mary until time ran out

    Announcements – Currahee CSAUP in May

    Prayer Requests – Roger Roger’s family member fell off their horse and then the horse landed on them and broke their Pelvis, prayers for recovery. The Headmaster of the Lower School of Steward passed away leaving a wife and 4 children behind.

    NMS – not too much Mumble Chatter today but a good time. Senor Frog is trying to break the record for most number of workouts attended by a FNG in their first month of F3RVA

  • Spring of Deception

    Just like there’s False Fall, there’s also Spring of Deception which we are in the midst of. 4 Deep South SOJ Brothers hoping for warmer weather were once again disappointed. Here’s what we did to turn the heat on.

    Warmarama : 20 SSH IC, 10 Ukrainian Soldiers IC, 10 IW’s IC

    THE THANG :

    Mosey to football field

    Black Jack (we finished this time) : Start on the sideline of football field. Perform 1 Merkin – run to other sideline – perform 20 LBCs. Run back and do 2 Merkins. Run back for 19 LBCs. Repeat until you do 20 Merkins and 1 LBC, running between the sidelines. Always adds up to 21 – BLACK JACK!

    SheHateMe – Do 20 lunges SINGLE COUNT, 10 Groiners, and 10 Merkins from sideline to sideline

    Mosey to hill next to football field

    Triple Nickel : Start at bottom of the hill, run to top and complete 5xcalled exercise, run to bottom and complete 5xcalled exercise, 5 repetitions (5/5/5=Triple Nickel). The exercise we did was Burpees. 

    Mosey BTTF

    1 minute of Flutter Kicks, 50 seconds of rapid fire Alternating Punches

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : SOJ Monthly Lunch this Thursday 11:45 am at Wongs Tacos on Winterfield Crossing in Midlothian

    NMMS : Man the fart sack has been hard to conquer during Spring of Deception. The mind thinks it should be warmer but alas, it is not. It does look like warmer weather is coming this week though. Lets hope it sticks.

  • Hate no more at the Old Hundred Speedway

    Today is a big day for YHC. The big 4 0. Staring down a decade of silence. In retrospect, how YHC grew up, many that are close, YHC included, don’t expect to make it this long. So to that, I look back, look at today, and understand that today is a blessing. Today I am surrounded by a bunch of HIMs, many of whom have walked a line not too dissimilar at some point in time. Yet, together we stare the Gloom right in it’s face, and prove that we are stronger today than we were then. That is what makes F3 what it is, and YHC couldn’t be happier to start his 40th trip around the sun than with this crazy gaggle of HIMs. Many whose mumblechatter is nonsense, many who make sense, but offer the 45 minutes that YHC needs a few times per week. Today there were 12 HIMs that came to give YHC a hard time, and I wouldn’t have it any other way. According to the complaining HIMs whose mumblechatter was incessant, here is what went down.

    COP:

    One lap around the school, SSH, Imp Walkers, DQ, Cherry Pickers, Butt Kickers, Calf raises, Merkins, Superman, Scorpion Kicks, LBCs, Flutter Kicks, Dying Cockroaches, on your feet.

    The Thang:

    In honor of 40 trips around the sun, YHC had a fun, yet challenging surprise for the PAX. This will be forever be known as The Old Hundred Speedway. There is a perfect oval that runs around the parking lot. At each corner is a light pole. At each light pole lays a surprise. 4 laps, 40 reps of different exercises at each corner of the track (was the intent). As we mosey to each corner/light pole, we carry our kettlebells or dumbbells with us alternating fireman carries, and unilateral hallelujah’s. Switch sides as we navigate from exercise to exercise.

    Lap 1 –

    • 40 Arnold Presses, fireman carry right
    • 40 curls (20 each side) hallelujah carry right
    • 40 clean and press (20 each side) fireman carry left
    • 40 tricep extensions Hallelujah carry left

    Lap 2 –

    • 40 lawn mower rows (20 each side) repeat carries as stated above for each.
    • 40 curl to press (20 each side)
    • 40 gorilla rows (20 each side)
    • 40 press (20 each side)

    Lap 3 –

    • 40 kettlebell swings
    • 40 Goblet squats
    • 40 Single leg dead lifts (20 each side)
    • 40 sumo deal lifts

    Lap 4 –

    • 40 Kettle copters
    • 40 American Hammers
    • 40 WW2
    • 40 Overhead leg and arm extensions

    (Due to time, we completed Lap 4 at the start/finish line, but all exercises were completed).

    TIME!

    COT:

    YHC took some time to reflect with the Pax a bit on his upbringing and why getting to this point is so special. As well as how F3 pulled YHC from Sad Clown syndrome. Three of the Four FNGs from yesterday made the post so thought it was appropriate to discuss the F3 principles and Freed to Lead. May we go into the week and be leaders and brothers for those who need it.

    Also, don’t forget the Oyster is bringing Uncrustables lunch at Wong’s Taco this Thursday 11:45-12:45 for 2nd F. Make it out if you can.

    This one was an absolute burn out. But no better way to go into this new phase of life than as hard and strong as possible. Way to push gents and thank you for putting in the work today. Thank you for joining yesterday as well to the tune of 26! Iron sharpens iron!

    Vagabond

  • LIFO’s Abound

    Boardwalk and YHC arrived on time and kicked off a warmerama accompanied by solid conversation about the majesty of the Highland’s sunrise, casting new rosy colors across the distant mountain ridge, a testament to God’s creation. We kept the HR up with a run down to the bottom lands, variable exercises and movements back to the top, where C30 met us – seems the fartsack had momentarily got the better of him. The PAX took on 11’s with 2-count ball dippers and merkins, with a run across the soccer field between reps. We then hit up the covered cement pad for 6 minutes of Mary, which is next to Tiny TRex’s house, and his dog’s barking got him out of bed to join us. Mosey around the buildings, variable movement exercises along the way, then another down&back on the unpaved hill road where we met up with Mountain Oyster out for a morning run – his assumption was if you miss the start time, you shouldn’t come – this misunderstanding was corrected and he joined us for the final 10 minutes of beatdown glory.

    COT: Numbers x5, Namerama, Boardwalk closed us out with prayer.

    NMS: The idea of being punctual does not particularly exist in the Highlands. So the hard start of 6am, even for the ex-pat missionaries seems to be a challenging concept. Also, the fartsack seems to have some extra power here. Had a great workout regardless, was happy to welcome more members as they turned up in their own time, and was really awed with the beauty of the dawn over distant misty mountains this morning. God is so good. Thanks for your prayers brothers – even with so much heartache in the hospital there is a wealth of rich experience to be embraced – and I am drinking deeply. ~DTH

  • Graveyard Shift

    2 Walking dead made it out for another rendition of the Graveyard Shift at Providence Elementary. Here’s what they were doing.

    YHC was not feeling it this morning but I feel like I brought it, the best I could.

    Started out with the standard warmup. SSH, Ukrainian soldiers, etc. )

    Moseyed over to the school bus pickup area.

    Double check

    Walking jerkins. (Australian rows while walking hands from one side of the bar to the other) traveler runs to the tree and back, Repeato.

    Then repeat 2 more times with the traveler running to the end of the lot and back.

    American Hammers around the clock turned out to not be good for someone with hip issues. (Poor thinking, on my part) We scratched about halfway through.

    Moseyed over to the main entrance for another double check.

    Mountain climbers while traveler does walking lunges, then Bernies back x2

    Jump squats while other runs to the end of the lot and back. X2

    One person does plank position alternating each arm towards the sky while the other does walking lunges.

    One person does monkey humpers while the bear crawls to the entrance and runs back.

    Mosey back to the flag for ring of fire

    100 LBCs

    30 count flutter kicks IC

    30 count American Hammers IC

    Stretch on your own.

    Florence brought it as usual. Thankful for someone joining me in the gloom.

  • Sure doesn’t feel like Spring

    Five frosty faithful came out to Batteau for the first day of spring to find sub-freezing winter temps. Flatline planted the flag and off we went:

    COP: SSH, Don Qs, Imperial Walkers, Ukrainian Soliders, Merkins, and Reverse Crunches.

    Over to field bowl for 11s of Merkins and WWIIs. Run up and down between. Mosey over to lake path and do various exercises at each lamp post. Exercises of HRMs, Squats, LBCs, Burpees, etc. Make way back up hill to flag. 3 min of mary and 10 more burpees.

    NMS: Good to Q with a solid 5 pax. This morning felt Old School with all veteran pax. Congrats to Flatline for passing his Army APFT test. He was lapping dude half his age apparently. EF Hutton kept us moving by farting every time we were stationary an required a relocation. Plenty of mumblechatter about baskeball and brackets, congrats to the CNU Pirates for winning the D-III Championship.

  • 36.5 Minutes of 90s Hip Hop

    Ten fine gentlemen, including two from downrange, convened in the well lit parking lot of the former darkest AO in RVA. After exchanging comments about personal clothing choices and waiting for Fudd to arrive (on time no less), away we went. It was exactly as described below.

    Short mosey around the drop off loop, back up to the blacktop sea, almost all the way to the gaga pit. Circle up for disclaimer and COP:

    • 20x SSH
    • 10x Helicopters
    • 10x Don Quixotes
    • 7ishx reverse hip walk extensions
    • 20x Mountain Climbers
    • 10x Merkins
    • 10x Scorpion Kicks
    • 10x Freddie Mercuries

    The Thang

    Stay exactly where we were and pop open the trusty interval timer, setup exactly for what was planned today. Tabatas, 30 seconds on, 15 seconds recovery. 3 sets of each of the following with 30 second rest when changing exercises.

    Merkins / Squats / WWIIs / Dips / Lunges / Flutter Kicks / Diamond Merkins / High Knees / Heels to Heaven / Carolina Dry Docks / Jump Squats / LBCs / Burpees

    BTTVSF.

    Moleskin

    YHC often gets grief about volume of running during my Qs. Today was a different attempt at diverse workout while still having moments of elevated cardio. Success or failure? Only a thumbs up or thumbs down in Slack will tell.

    It only took one set of one exercise before one of the (unnamed) PAX members disclaimed, “Boring”. YHC quickly audibled during the change in exercises to add music, starting with “Platinum Pop Hits” for about 30 seconds before quickly changing to 90s Hip Hop, the latter offering the PAX the opportunity to practice rhythm cadence. Most songs were crowd pleasers.

    The final set, after the last of the normal sets, resulted in many questions from an expected PAX member. YHC didn’t even have to jump in to explain as his peer to his left quickly retorted, “He’s the Q, he can do whatever he wants”. Thank you Bodos!

    Welcome to our PAX from out of town, plenty of good options around town to check out while you are here.

    ¡Adios muchachos!

    – Splinter

  • Christening of the Alamo

    26 Chubby Hubby’s stared second winter in the face and came out for the inauguration of F3 Rva’s newest AO, The Alamo. What an unbelievable turn out with 4 FNGs, and 22 brothers in arms from not only SOJ but from all around the F3RVA. Appreciate your support and turn out fellas! It was so much fun to see the support and so many new faces. Here we GROW!!! According to the Ms that were watching their stallions through their Ring Doorbell cameras, here is what went down.

    COP-

    Mosey to the cul de sac to the right of the clubhouse and back. Then to various exercises. SSH, Imp Walkers, Ukranian Soldiers, Arm circles big and small, Merkins, quick Broga stretch – plank hold, LH high, RH high, Left foot to left hand stretch, hands to the sky, back to plank, right foot to right hand, hands to the sky, back to plank, LBC, Freddie Mercury, WS wipers, on your feet.

    The Thang –

    Mosey to the modern homes and partner up for a Dora. P1 runs to the modern home sac, P2 does various exercises until numbers are completed as a team. 100 merkins, 200 LBCs, 300 double count mountain climbers.

    Mosey down the hill to the stop sign and get into groups of three for a Triple Check. P1 runs down to the cud de sac on the right while P2 does merkin variations. R1 is diamond merkin, R2 standard Merkin, R3 wide grip merkin. P3 does standard WW2 for R1, WW2 twist left R2, WW2 twist right R3.

    Mosey to bottom of the Endstone hill. Not as long as Satan’s Hill, but a bit more incline for a mini Jacobs ladder due to time. Run to the top of the hill and perform 3 burpees, back down 2, up 1, then mosey back to the flag. With 4 minutes left, we finished it off with a little ring of fire.

    COT –

    Numberama, Namerama, the norm. What a great morning Gentleman! So much fun seeing all of the support and new faces. 4 FNGs showing up is incredible, and we have more that have messaged me that they will be there in coming posts. All four said they would be back out as well. Couldn’t have asked for a better way to finish off my 30’s. Got names and email addresses from FNGs so please welcome them when they join slack (Cookie, Armstrong, Warbie, and 3 Doors Down). Prayers for YHC and Gypsy’s two cousins who both just had 2.0s and had challenges with stays in the NICU. Prayers for all of the brotherhood, that we will spread the word and continue to grow.

    Tomorrow is YHCs official bday, the big 4 0, and I will have the Q at Old Hundred for Kettlebells as well. Would love to see any of you there as well. Appreciate every one of you and what F3 has done for me. Thank you all for the brotherhood! Let’s EH a few more, and SL our brothers who have been absent. Together we will continue to grow this thing!

    Vagabond

  • Cookie Butter

    10 gentlemen of leisure launched their loop at the latest edition of Sunday Funday. Temperatures were 70 and sunny. According to the race organizer, the following might have happened:

    North Bank, Belle Isle, Buttermilk or Access Trail, and BTTVSF. 6.5 or so, longer for the road runner.

    Numbers, names, and coffee.

    NMS:

    Cookie butter ice cream before a race is not recommended. Dogs have an endless supply. Consider wearing long sleeves.

    Announcements:

    Speakers corner will be held weekly at the park. Bring your opinions to share.