Category: Richmond, VA

  • Spring Break Ready

    Eleven of us were at Grid Iron for a chilly Spring day and Fire Man Ed noted it was time to get in Spring Break shape. So after a brief warm up we had a mosey to the Grid Iron for:

    Chest- a Merkin Beast with 216 Merkin related exercises (Burpees, Merkins, Chuck Norris, Staggered Arm, Diamon, and Wide Grip).

    Abs- 10 minutes of 20 sets each of Crunchy Frogs, WWIIs, Head Shoulder Knees and Toes, Freddy Mercuries and Mercury Freddies, LBCs, Heels to Heaven, American Hammers…with some stretching between the sets.

    Shoulders- Curb Crawl-Bear Crawl up and down the ladder from 5 to 1, up to 5.

    Arms- Ladder of 20 (Pull ups and Dips). 15-5, 10-10, 5-15.

    Legs- Two sets of 20 Squats and Step Ups

    Pot Luck- Finished up with more stretching and a little sampling of shoulders, abs and chest

  • Morning Wood

    ÝHC made it out early for a pre ruck run. As I was finishing up 2 cars rode past me 1 of which was Footloose. The gloom was already starting to turn to light. I grabbed my Ruck and dumbbells and we started our trek. Caught up on what had been going on with each other since YHC wasn’t there last week. YHC was a bit overzealous with the weight of the dumbbells and Footloose had to carry one at least half of the time. Footloose said the time change was really making it difficult to schedule interviews at his job. Arizona makes it difficult since they don’t honor daylight savings. From what I’ve heard, this is the last time the time will change. Footloose said his forearms were feeling it ,especially after @Florence Kettle bell wrist curls yesterday. We basically did the normal route around the trail, and then made our way back to the parking lot. Still had time to do 1 more lap around the park. As we were hitting the home stretch Rosie passed us on his Morning wood Run. I wasn’t there, but apparently @Chaplain veered off from the Morning Wood Run to do some searching for places to bear crawl and crab walk during his epic Q. I’m sure that some good conversation was had in that group. I feel like a great time was likely had by all, and hope everyone has a great weekend!

    YHC will not be at Rock and Roll next week. I will be in Myrtle Beach for a golf trip. If anyone has ever posted there, please let me know of suggestions.

    Have a great week!

  • Pay Attention

    An enthusiastic group of 10 at Rock N Roll this morning, including 2 FNG’s! Post workout polling indicated that a good time was had by all. Here is a brief summary for your viewing pleasure.

    To the basketball courts for Warm-Up (extended version):

    SSH’s Ukranian Soldiers, Bruce Lee Punches, Wilson’s Wife, HR Merkins, LBC’s, Alabama Prom Dates, Dead Man Hang.

    Across the Court: Lunge Walks, Lt. Dans, Broad Jumps, Hero Broad Jumps, Appalachian Lunge Walks, Jumping Herpees, Forward Straddle Hops, Mummy Kicks, Mummy Bernies, Butt Kicks, High Knees. I may have missed a few

    Exercise One: Indigenous People’s run. Man in the back does two burpees, then runs to the front. We made our way to the back of the park.

    Exercise Two: Partner up for 20 partner leg tosses, 20 boxing cockroaches, 10 boo-ya merkins

    Mosey to the Exercise equipment: Upper body circuit
    5 pull ups, 10 burpees, 20 merkins, 30 dips, 40 monkey humpers.

    To the Halfpipe:

    On way down, crab walk. 75 Bobby Hurleys at the bottom. On the ascent: Reverse crab walk

    To the dirt trail: Indigenous People’s Bear Crawl up the hill. Man in back does 10 SSH’s.

    Back to the halfpipe:
    Crab rolls down, 50 Copperhead Squats at bottom, WWII Bear Crawls on way up.

    Mosey to the hill: Divide into 2 groups: One sprints up hill, other does ab exercises: Box Cutters, and Penguins were called by the PAX.

    Back to the Flag for Names/Announcements/Prayer Requests

    Florence took us out

    Final thoughts: It was a great day welcoming Johnny Cage and Counterfeit into the group. Both have interesting backstories that they can tell you all about. They held their own! Amongst the many highlights of the day was Florence getting chastised by a dog walking Karen. Classic.

  • Over the James

    8 men of F3 ready to take on the day.

    WARMARAMA: Mosey down to the toll parking lot for some warmarama.
    SSH, Helicopters, Arm Circles, Monkey Humpers, Imperials Walkers, Copperhead Squats, Merkins, LBC, Heals to Heaven.

    The Thang:
    Over the James:
    10 Merkins every light pole, wait for the six at the end.
    Back Across the bridge, Alternate – 10 Squats Jumps, 10 Squats every light pole.

    Mosey to Love Hill:
    Lunges 30 yards
    Native American Run to the Garden
    Mosey to the Fish Bowl.

    Jacobs Ladder (Splinter choose a hill)
    Start at the bottom and run to the top of the hill 1 Burpee, back down the hill.
    Back to the top 2 Burpees, back down the hill.
    Back to the top 3 Burpees, back down the hill.
    Repeat until you complete 7 Burpees.
    Mosey to the field.

    4 Corners
    Corner 1: 10 Merkins
    Corner 2: 20 Dying Cock Roaches
    Corner 3: Partner up – 30 PLTs
    Corner 4: Partner up – 40 Boxing cock roaches
    Mosey to the amphitheater – detour to the circle

    Quad Check – 2 rounds
    Partner 1: Flutter Kicks
    Partner 2: American Hammers
    Partner 3,4: 2 laps around the circle:
    Switch for 2 rounds

    Mosey BTTF for 3 minutes of Mary
    Deadman hang, Reach for the sky, DQ

    NUMBERAMA: NAMERAMA

    NMS: It’s a beautiful day and the sun is still shining over the James. With the sun coming up an audible was called and a mosey to the bridge was added to the playlist. Covered a little over 3 miles of ground today, well done boys. Jacob’s ladder was no joke.

    Announcements:
    Good Luck to all those running Bear Creek Tomorrow. Get after it!
    Breaking Bread – See Q sheet for sign ups.
    2nd F Lunch: 3/14 Firehouse Subs (Innsbrook)
    2nd F lunch – 3/23 Wongs Tacos (Midlothian)

    YHC took us out. Thank you for letting me lead today.

    Oyster

  • Ground Zero – strong start

    Brothers, posting from Papua New Guinea, I wanted to share a quick Backblast for this morning’s first bootcamp here on Kudjip Hospital Station, AO titled “Ground Zero”. The temps were in the 60’s with a warm sunrise during our 45min sweatfest. Two FNG’s posted, longtime Surgeon Dr Ben Radcliffe and his son Matthias, aged 9. Here’s how we got a strong start for the reinvigoration of F3 in PNG:

    Warmerama: Circle up on the “soccer field”, F3 welcome, review of core principals and credo, and encouragement to modify however needed. Then we ran a couple laps and jumped into the usual DTH top to bottom IC exercises to warm up. YHC was already out of breath at this high altitude just calling cadence!

    COP #1: Run to the bottom of the long gravel road (maybe 200 yards), groiners IC, then return to the top in variable movement – sprint, lunges, backwards lunges.

    COP #2: Triple Check – Merkins, Lt Dans, Run accross the field and back

    COP #3: Mosey nearby and circle up for Mary IC: Boat/Canoe, AmHam’s, Flutters High, Flutters Low, Rosalita Dips, Dolley’s, Mtn Climbers, Carolina Drydocks, and maybe a few others

    COP #4: Mosey around a large building, stop for Carousel Planks 20 yards on a low concrete wall, then inverted plank walk for the 2nd half. Mosey to a nearby wall for People’s Chair and Hoedowns

    COP #5: Mosey a ways then stop at a concrete wall for IC reps of Dirtry Hookups and Donkey Kicks

    COP #6: Catch me if you can BTTF – moving partner bear crawls, other guy completes x3 burpees the mosey’s to catch up

    COP #7: Circle up at the virtual flag and complete 6 minutes of mary – just a ton of core exercises IC

    COT: Numbers #3, Names (x2 FNG’s), Prayer of Thanksgiving and Supplication

    NMS: On YHC’s last trip to Kudjip, there were MANY lonely mornings until a few regulars started keeping up with the dedicated Tue/Thur/Sat bootcamps, so you can imagine my joy in having a couple hearty FNG’s for today’s first return post at “Ground Zero”. Dr Ben Radcliffe is about my age, and grew up here on Station, his father Dr Jim Radcliffe served as a surgeon here for many decades and now Ben carries the mighty mantle. Towards the end of the bootcamp we did a little stretching and he was super tight in his quads, then said something funny like “they don’t call me The Quadfather for nothing!” And boom – that’s how you get an awesome nickname. Haha. His son Matthias loves basketball and got the nickname “C30” after the legendary Stephen Curry who wears the #30 jersey. All in all, an awesome start to the next 6 weeks posting 3x/week here. Praying for more men to come try out F3 Ground Zero and ignite a fire in this community. Sending love back to all my F3RVA brothers, DTH

  • Just turn left

    Smaller crowd today and a simple route idea. 4 milers run on Grove to Meadow and head back. 5 or 6 milers (only YHC today) were to chase the 4 milers, making 4 left turns to run around the block each time they passed the 4 milers (essentially putting them 4 blocks behind each time). While on Grove, push the pace to catch the 4 milers, and while circling the block, slow up.

    In short it worked, YHC posted ~5.8 miles, catching the 4 milers twice on the way to Meadow and twice on the way back.

    COT: YHC took us out. Good verse to contemplate: “Act like men, be strong, let all you do be done in love.” I guess YHC was long winded, and shifting weight during COT ensued.

    Moleskin: It was nice to have Lab Rat back to RAMM. Surprisingly WRAT was not broadcasting so strongly today. Singer seemed to be doing more of the talking when passing. Lots of talk about the sewer work closing down Cary St.. Great joke by TYA about this work–it was urgent to fix the problem or the $!#% will hit the Fan. It is downhill as we validated by our route today. Been laughing about that all day.

  • Just Roll The Dice

    4 Davillians showed up at The Creek this morning with no true Q in place. The decision was made have a Hot Potato by chance.

    This how it went down

    Warm Up – Mosey a lap around the parking lot to the blacktop

    COP (ALL IC) – SSH’s, DQ, Helicopters, Russian Soldiers, LBC’s, Alabama Prom Dates, American Hammers, HRM’s, ARM Circle

    THANG

    Roll The Dice – Use a 12 sided dice with exercises/reps on each side each back took a turn rolling then we completed the exercise. After 4 rolls we ran a lap around the parking lot. One side was marked “Water Break” when this happen Boo Boo called out a 5 minute wall sit

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    This was the perfect workout for the day. Some good laugh were had about some the exercise and the wall sit made all our legs like jell-o. Thanks Boo Boo for having the dice to use!

    SPIT ON THAT!!

  • Band(s) on the run

    Good afternoon….a little break time as I near the end of my work week. I need to update things with what we did this morning. I wanted to change it up from last time…..work on more of that length of the body cause as we get older, the key is to stay loose and flexible plus stretch out the muscles that do not get worked.

    The start up(aka the warm-up) SSH, Imperial Walkers, Ukrainian Soldiers, Helicopters, Cherry Pickers, Merkins, LBCs and Alabama Prom Dates to help get up warmed up and ready. Then it was time for the bands. Luckily today we had an even number so we did not have to do a group of 3. My goal was to work on going easy for 1 minute on the first round, then the second an all out 30 second attack. Exercises we did: plank jacks, broad jumps, jogging forward(also bernies) lunges, etc. I look back it now and left a ton out but there’s always another Friday.

    After that, we ventured to the road and it became what I like to call “Spartan runs”. Place the band around your waist, take off and communicate with the person behind you whether you want more or less tension. Right now, we are doing a short distance but next time take it up a notch(fire hydrant to the top of the hill). First 2 rounds all out the final round was bernie style and that really attacks the calves, hamstrings, those leg muscles we ignore

    Last little bit created a little something on the fly: cleans with a 50 pound sandbag and the jump rope(that weighs 5 pounds). I not only have heavier sandbags(4 the biggest is 100 pounds) plus I have jump ropes the heaviest is 10 pounds.

    Numbers, call outs, a couple quick announcements and a final prayer from YHC

    Time change this weekend(spring forward) those going to Rock and Roll I will be there Saturday morning starting out a little run with House Party then the workout

  • Grammar is BS

    Three runners, a walker, and a dog fought off the fartsack and threat of rain. Here’s where they went:

    The Route

    • R on Pump
    • L on Church
    • L on Copperas
    • L on Ridgefield
    • R on Pump
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Without a route planned, Wally opted to lead the PAX on the standard bro-code route.  Look out for that bag of trash.  Lots of discussion about language and academia at Coffeeteria.

    ANNOUNCEMENTS

    Best of luck to the Bear Creek crew

  • The Ominous Donkey

    All of us have to face the Ominous Donkeys in our lives. Maybe it’s in the form of job uncertainty or family struggles. Or maybe it’s in the form of a literal donkey on Robious Road neighing in an unsettling tone while you’re going for a run. Well that’s precisely what happened to Boberry and Draper this morning on their 5 mile run. Here’s what the rest of our metaphorical Ominous Donkeys looked like :

    Doublemint : 2 mile ruck

    Footloose, Orange Crush, Rosie, Florence : Performed the following Kettle Bell circuit as many times as possible without stopping –

    15 Overhead Press

    15 Curls

    15 Overhead Tricep Extension

    15 Behind the Back Wrist Curls

    15 Merkins

    15 LBCs (Focus on your abs doing the work without any help from your arms and moving your body straight up rather than crunching)

    2 minutes of People’s Chair (Shoulder Blades only touching the wall. Deep squat)

    15 Calf Raises on the curb

    (Completed the full circuit above 6 times before time expired)

    DONE

    Numbers, Names, YHC took us out in prayer

    Announcements : SOJ happy hour this evening at Diamond Billiards. Get there whenever you can. Some will arrive as early as 5 pm. We’re usually there until 9’ish pm.

    Doublemint is organizing a 3rd F team to participate in the Virginia Home “Walk and Roll” pushing residents in wheel chairs on a walk for about the distance of a 5k. Event takes place Sat 4/15. Contact Doublemint if you’re interested. YHC plans on participating.

    Mon 3/20 Vagabond is leading the Monday Satan’s Hill transition from New Market to the adjacent neighborhood at Rountrey

    Starting Sat 3/18, Boberry and Doublemint are transitioning their Q Source ruck from Wednesdays to Saturdays at 6 am during the Morning Wood Ruck

    NMMS : Great day today brothers. The wrist curls and People’s Chair were unwelcome hits this morning. See y’all at Diamond Billiards tonight!