Category: Richmond, VA

  • You Rock

    How does one ensure they will not fartsack on a Monday you ask? Sign up for the open Hoedown Q. 5 studs of Tuckahoe got their week started with an early morning sweatfest. This is how things went down according to the runner in Christmas lights shouting at the passing PAX.

    Mosey to church VIP lot for introductions, signing of waivers and brief description of what we are doing. Warmups included SSH, Helis, DQ’s, Copperhead Squats, HR Merkins and Freddie Mercuries. All seemed loose with the sweat flowing, so lets begin.

    COP 1: Mosey to the parking lot edge for 11’s. Jump Squats and Merkins were the exercise of choice.

    COP 2: Mosey to the commoners church parking lot to grab some prearranged coupons. Quintuple Check ensued. Timer runs the loop, everyone else in on the blocks with swings, squat thrusts, curls for the ladies and chest press. 3 rounds were a plenty. Return the coupons to the wilderness and lunge walk to the road.

    COP 3: Mosey to the grassy fields of TES for a triple check. Timer runs to the monkey bars and performs 10 knee raises. Partner does Balls to the Wall (modified to LBC’s after 1st round) and Hoedowns. 3 rounds completed. BTTVF.

    Numbers, Names, Announcements Prayers

    Announcements: Pickleball tourney in 2 weeks at Batteau, see Oysters post for promotional material. Bring your headlamp and your rascal scooter. Orthopedic pillows and prune juice will be provided. Roger Roger is looking for a partner.

    Senor Frog has scheduled his exam at the advise of Upchuck. If you are of age, get checked fellas.

    NMS: Great to be back at Hoedown. For 3 weeks YHC has planned to come out but the Monday morning fartsack is a tough cookie to break, so YHC took to open Q to ensure attendance. Great mumble chatter about weekend travels, day drinking, summer ending and real estate. Good luck to all those students and teachers heading back to school this week. Great work today fellas.

  • More Humid than Humid

    10 HIMs with 1 FNG started their Monday morning out in the humid Gloom. Here’s what went down.

    Warm up. Quick mosey to north parking lot, mission statement. SSH, helicopters, Don Kehotes, DMH, merkins, LBCs.

    The Thang.

    COP #1- 11’s with burpees, jog up the hill and jump squats

    COP #2- 4 corners prostitute style. 10 merkins, 20 monkey humpers, 30 flutter kicks, 40 LBCs. After a 30 count, paired up for 8 bear crawl to merkin boo-yahs in the width of the tennis courts.

    COP #3- Triple check through the tunnel with WW2s and Alabama prom dates.

    Jog back to flag, ended with 50 toe taps, 25 curb dips, 5 count merkin choice around the horn, and plank until time.

    Welcomed Yee-Haw to the group, announcements, Prayer requests, COT

  • Hotel California at DaPile

    Florence DM’d YHC to advise he is coming North of the wall for a beatdown. Also, word of a FNG was going to show up. We are getting ready to start and Speakeasy runs by to check in and continues his run for the next hour.

    Here is what went down:

    COP

    We start the slow mosey with Parking lot tracers, a DaVille tradition, and circle up for 20 SSH, 10 DQ, 15 Helicopters, 15 Arm Circles(10 small and 5 big), Reverso, 10 Imperial Walkers, 10 Ukrainian soldiers, 20 LBC’s, 10 Alabama prom dates, roll over for 20 merkins.

    THANG

    We begin to slow mosey to the lawn movers and stop for 10 squats. Recover and slow mosey to basketball court. We start with 4 corners using the basket ball goals as the corners bro code style and have 10 Merkins at Goal 1, goal 2 – 20 lunges, goal 3 30 squats and goal 4 we have 10 smurf jacks, 10 overhead claps, 10 SSH and 10 smurf jacks for 40 reps total.

    Slow mosey to tennis courts. We line up to one side and as a group bear crawl to mid court and crawl bear back, bear crawl to opposite outside foul line and Bernie Saunders back. We do this routine 2 more times.

    Next is partner 4 corners – Corner 1 (C1) 2 people pass the 20# Kettle bell back and fourth copying a rep such as a curl, figure 8, around the world…, C2 lunges, C3 (timer) first partner to complete 40 jumps in a row with the jump rope, C4 dealers choice (wall sit, squats, reverse lunges). WE go to every station for 1 set and complete 2 more sets.

    Mosey to the benches at the bus loop. partner up again with different partners we do 10 step ups, 10 dips and 10 squats touching the bench with rear end for one set. Repeat 2 more times for a triple check.

    Slow mosey to flag. Speakeasy returned from running over 6 miles! Numberama, namerama…YHC took us out in Prayer.

    Moleskin

    Welcome to Andrew Ward for his first post. He showed up with a Nebraska trucker hat and pushed hard for this workout. His first concert was the Eagles so Hotel California came to mind and this is his F3 name. Welcome HC and we look forward to seeing you again soon! It was great to meet Carvana also as he is also new to F3 completing his 3 workout so far.

    It was a nice cool morning for this workout and it was great to see some brothers on the summer tour!

    Have a great weekend Gents…See you in the gloom soon, Cheers…CB!

  • The Crucible on Wheels

    Anticipating light attendance at The Crucible, the PAX loaded up bikes. Joey Chestnut did a fine job of driving to the AO, YHC’s first ride with him. PAX rode across the Hull Street bridge, down the Capital Trail to mile 45, back across T Pot, and back to the AO. Flintstone and possibly Lola (in disguise?) sightings on the Capital Trail.

    Here’s what ChatGPT says about the distance:

    I’m unable to provide real-time or up-to-the-minute distances. However, I can help you calculate an estimated distance based on the information you provided and known paths.

    1. From Blackwell Elementary to Hull Street bridge: You’d first need to identify the best route between these points. If you use an online mapping service, like Google Maps, you can get a precise distance.
    2. Down the Virginia Capital Trail: The Virginia Capital Trail is a dedicated bike path that spans from Richmond to Jamestown, a total of approximately 52 miles. If you’re starting at a point on the trail and riding to mile marker 45, the distance would depend on your starting mile marker.
    3. From mile marker 45 to T Pottersfield bridge: Again, you’d need to identify the best route. An online mapping service can provide you with a precise distance.
    4. From T Pottersfield bridge back to Blackwell Elementary: Calculate the distance using a map service.

    To obtain an accurate total distance, I’d recommend plotting your route on a biking-specific map application or website, which will give you turn-by-turn directions and distance. Google Maps’ biking feature could be an easy place to start. This way, you can ensure you’re accounting for all twists, turns, and any detours you may need to make.

  • Running out of steam.

    12 men started their Saturday off right by getting to Dogpile to see what YHC had in store. Although my original plan fell though by not having enough time to finish the new toy, still a good beatdown nonetheless. At the stroke of 6 the 12 ventured off. According to the many groups copycating us here is what when down.

    Mosey to the grassy area at the front entrance. COP- 20 each SSH, LBC; 10 Each, Jazzercise, Helicopters, Imperial Walkers, , Copper head squat, Dead man hang, Merkins, Mosey to Burpee lake.

    Starting at the first lightpole do 10 merkins, next pole 10 LBC’s, next light pole do 10 squats. Repeato around the lake. Mosey back toward the flag stopping to do some varying runs.

    Stop near front of park for a triple check. Runner, Drydocks, flutters. Run to the field, perform various runs (high knees, butt kickers, karaoke across the field. To the amphitheater dips at top. WWII’s and incline merkins at bottom. Another triple check with runner around the round-a-bout and SSH’s, Monkey humpers. Back to flag for a merkin ring of fire and dealer choice abs.

    The lap around burpee lake went way faster than I thought it would, I should have added a second lap.

    PSA- get your colonoscopy! Great message Upchuck! I had been putting it off and I am going to get it scheduled this week.

    Prayers: To those in Maui, to our kids going back to school and to Upchuck and his continued good health.

    YHC took us out in prayer.

  • Saturday’s all right….

    A nice turnout of 11(DTH went and found the FNG he invited) came out for the 2nd of back to backs for yours truly. Satan’s Hill was good yesterday, always looking to top myself on Saturdays. Luckily the usual basketball crowd didn’t show up till later so we have full use of the courts. A good WARMARAMMA(SSH, Don Quixotes, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs) to start it up. After that a good little mosey over to the back entrance of the park.

    First area…triple check consisting of L holds on the monkey bars(pull yourself up, your arms and legs are in a l-shaped 90 degree hold), WW2 and run to the gate and back. If the L was too much, a simple hang hold works(idea to work back, core, legs and grip). Everyone did pretty good with the holds, after that a mosey to the parking lot to debut something new.

    Chaplain and I have been talking about this to figure out the way to utilize the whole lot from one end to another(I tried it out first time today). A triple four corners starting at 120, decreasing by 10 each corner here’s the breakdown: 120(Toe Taps), 110(Jump Ropes), 100(LBCs), 90(Ski Moguls), 80(Mountain Climbers), 70(High Knees), 60(second plank hold), 50(Shoulder Taps), 40(Lunges), 30(Jump Squats), 20(Mike Tyson Merkins), 10(Lt, Dans)

    I had more time than figured but luckily after doing Qs for a while, very easily on the fly think of something to add sure enough a mini dora(100 double count flutters, 150 plank jacks, 200 monkey humpers). After that, mosey over to the basketball court for a round of 11s. Today’s version was crab press to a kick(double count) and ball dippers. A firm belief I have and it goes back to Spartan and other races(help others out). It gives those that boost that they can finish, they’re not alone so they get that boost in return. After that a quick inchworm down, bernie back. One final pancake stretch, a mosey back to the flag(where we did count-outs, names, announcements and a prayer led by YHC).

    Welcome Carmen to the group(another FNG from the stable of DTH). He comes to us born in Kentucky and is an artist so I am sure if a project where his expertise will be needed, he can help out. Welcome back Floppy Disk(sorry I have never met him till today). Came out, did a great job and completed the workout

    I am done for the week. I will stretch out, get loosened up tomorrow and be ready to go again Monday. Enjoy the weekend

  • Morning Woga/Wood

    I believe Chaplain did the morning run, came back along with Broadway we ventured to the courts for a round of woga and stretching. A nice way to start it up before we hit the main Q. It’s all basic, no props just a towel on the ground and your body. Here’s the breakdown: Cat/Cow, Bird Dogs, Child’s Pose(Cat Stretch), Sphinx Pose, Up and Down Dog, Knees/Side Stretch, Quad Flexion, Runner’s Lunge/reach, Deep Squat/Rise Up, Squat Hold, Hip Ext/March, Dead Bugs ending with a little shoulder flexion. The body felt good, relaxed, ready to go for the main Q

  • Just Playing the Hits…Sort of

    Light crowd on an incredible Saturday morning.  For those warriors in attendance, greatness was achieved.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • One man DORA divided reps into 5 segments for each exercise
      • 100 HRM
      • 200 squats
      • 300 LBC
    • Arch loader – alternate bear crawl, crab walk, duck walk, bunny hop and cheetah sprint ½ across field, followed by mosey to other end for 20 WWII sit-ups and 20 APD and Bernie back to other side
    • Mosey back to parking lot for 3x check
      • Run
      • FM
      • Step-ups on bleachers
    • Finale – 25 derkins, minute wall sit, 25 derkins
    • COT with YHC taking us out

    Blessed by those with us today.  It was a greatest hits from YHC’s 2 Q’s earlier this week.  The crab walks were painful for those that did Circus on Thursday.  T-claps to our runners who double-dipped and great to have Pigskin’s byproducts with us despite his absence. 

    God is good all of the time!

    Attila

  • F3 is an Ark

    With only 3 men present (and a dog), we took off to the North, out of habit really. Since everyone was amenable to running the hills and dead ends off of Glen Eagles Dr., that’s what we did – followed by a couple of laps around John Rolfe Square, before a return to Godwin HS.

    But along the way, we had a robust conversation about religion: naive faith vs. cynical skepticism, strict vs. loose interpretations of spiritual writings, and the benefits of vs. the catastrophes caused by faith. We touched on the story of Noah’s Ark. When the Flood (the chaos of life) came, it was wise to turn to God (truth, selflessness, cooperation, empathy) and to get on the Ark. The Ark is shelter from the storm. Pinto made an insightful observation that if 9/11 made us stronger by drawing us together, the pandemic had a very different impact because so many were isolated, and isolation harms us. Togetherness is an Ark. Family is an Ark. Faith is an Ark. F3 is an Ark. The storms will come and we are blessed to have these sanctuaries with which to turn.

    Not a bad way to start the day. Thanks for the company, the discussion and the run Pinto and Lighthouse.

    As usual, I missed the COT, due to needing to get to work, but Lighthouse informed me later that it was business as usual.

    Announcement: Come join myself, Blue Moon, Warhol and Probation at the Dunkin’ on Lauderdale Drive on Tuesdays at 7pm. We’re Shield Locking, discussing spiritual matters and lifting each other up. Like Howard Ruff said, ‘”It wasn’t raining when Noah built the ark.” Come on out!

    SYITG!

  • Hills and God

    Great morning to run for the Friday morning runners. Small group today so Mr Rogers decided that we should do hills, ran over to Glen Eagle hit several streets with hills to climb up and return back down, then over to Pump and a few circles around John Rolf Square. Much discussion today about religion, the origin, study and belief of faith. How literal and Academics dissect Christ and Gods existence mostly relating to Heaven and Hell today. Nice run, 5.25 miles covered at an 8:34 pace.