Category: Richmond, VA

  • Emotional damage

    7, wait, 8, wait, 9 gathered for this weeks episode of Hoedown and this is what transpired:

    Mosey to the bottom of Lindsay for a COP of various exercises.

    Partner up – P1 Polar Bears up the hill while P2 runs to the top of Lindsay and back, switch off.

    Mosey to West Drive Circle for a Triple Check – P1 WW2’s, P2 Squats, P3 runs the circle.

    Indigenous Peoples Run back to the school.

    Triple Check2 – P1 Flutter Kicks, P2 Wall Sits, P3 Bernie Sanders the circle

    Indigenous Peoples Wall Sits – Everyone lines up in Balls to the Wall position and person 1 Bear Crawls and when they reach the end person 2 starts, each person runs to the end of the line and Wall Sits until everyone has finished.

    Gorilla Shuffle down the sidewalk and then back.

    Finish with 3 minutes of Mary.

    Announcements – Last Frisbee of the season this Saturday led by Oyster and sponsored by the Gridiron Gang. Pickleball Tournament led by Hitchhiker August 26th?

    NMS – last night at approximately 2045 hours the Q sheet was empty was empty so YHC decided to sign up. YHC figured a light attendance with so many summer vacations happening but we ended up with a solid number. It was good to see Showcase again from Bristol. Fudd attended too.

  • 2 HIM on a mission

    YHC took of at the 6:00am mark for the pre beatdown ruck while Chaplain hit the trails for the 6:30am run. Most times the ruckers and runners would cross paths on their route and show love in passing but YHC took another route this morning and that’s probably the reason we missed each other. We’ll catch each other next time Chaplain for a high five and a “Good work!” Great work this morning Chaplain.

  • The Best of Times

    This is the morning we’ll make history
    The Pax and I
    ‘Cause I’ll take any risk to tie back the hands of time
    And stay with the Pax this time

    (we ran 5 miles, we ran 5 miles) in robot voice
    I know you feel these are the worst of times
    I do believe it’s true
    When people lock their doors and hide inside
    Rumor has it it’s the end of paradise
    But I know, if the world just passed us by
    F3 I know, you wouldn’t have to cry, no no


    The best of times are when I run with you
    Some rain some shine
    We’ll make this a world for the F3 crew


    Our memories of yesterday will last a lifetime
    We’ll take the best, forget the rest
    And someday we’ll find

    These are the best of times
    These are the best of times


    The headlines read “These are the worst of times”
    When I was injured it was true
    I felt so helpless like a boat against the tide
    I wished the summer winds could bring back paradise
    But I know, if the world turned upside down
    F3, I know you’d always be around


    The best of times are when I’m running with you
    Some rain some shine

    We’ll make this a world for the F3 crew

  • The Bedpan Fam Makes 6

    Mosey to the pool for COP: Disclaimer, Mission, 4 of the 5 Principles. Side Straddle Hops, Imperial Walkers, Helicopters, Merkins, Birddogs, Suzanne Somers, Freddie Mercurys IC.

    Mosey to the playground for a Triple Check: That Thing Where You Put Your Feet on the Swing and Bring Your Knees to Your Chest, Reverse Crunches, and run up the playground stairs and PAX choice on descent method (slides, fireman pole, etc.).

    Mosey back to the sidewalk for another triple check: PAX choice triceps exercise with a coupon, Broad Jumps, and run to the picnic table and PAX choice for climbing to the top and getting down from the picnic table (box jump, step up, roll on/roll off).

    Next up: a Lindsay with Carolina Dry Docks and Freddie Mercurys. 10 Bear Crawl paces in between each set.

    Wrap up with some Arm Circles IC and a COT.

    NMS: YHC can’t ever remember all 5 principles at once. Today it was “Ends in a circle of trust”. Well, at least YHC remembered to end in a circle of trust.

    Welcome to FNGs Blue Light Special and Sleigh Ride! Strong work today. Spotify said he’s ready to be a regular… because that only commits him to two more beatdowns before he leaves for JMU.

    Thanks to Bedpan and Joey Chestnut for helping to populate the AO. The Crucible continues to trend!

  • Sunday Slowday

    7 Runners, 4 walkers, and a friendly pup got out on the streets for some low humidity Sunday miles. Runners found some hills in Salisbury getting ready for the Homegrown Half on 8/19.

  • Count to 11

    9 redwoods from across RVA found the Atlee High School parking lot at 0630 and residents of the GIles Farm neighborhood may seen some of the following after a typical warmarama in the parking lot.

    Mosey across the street into Giles Farm stopping a couple of times for various exercises at the intersections along the way. Find the clubhouse parking lot and utilize the perfect 9 for a Triple check with a loop around the lot, jump squats, and heels to heaven. Circle to the back of the lot to head down the trail but a pull up station required a pause for 5 each while everyone else knocked out 5 merkins for each of the PAX. Mosey down the trail across the bridge for Jacobs Ladder – 1 up to 7 burpees at the top – 5 squats at the bottom. Lunge part of the way back with some chatter about the changing neighborhoods of DaVille. Another triple check back in the parking lot – Monkey Humpers and Dollies. Mosey back to the flag with some stops along the way where the DaVillians learned how to count to 11, next year we’ll work on 12. Back in the parking lot a final triple check with curb plank walks and dying cockroaches. Finish up with some Mary to fill the last few minutes.

    Great coffeeteria at the Local Cup with the PAX. Thanks for letting me venture up there and lead. The Summer Tourists had a great time. Oyster may be the first to finish the Summer Tour. Be on the lookout for a Mr. Holland visit to Twin Team.

    Upcoming CSAUP opportunity – Homegrown Half Marathon and 10K at TwinTeam 8/19 See Slack for details.

  • Respite from the soup

    Six men emerged from the gloom to take in an unexpected break from the recent heat and humidity and spend this July morning strolling along the banks of the James River. According to the gentlemen posted to make sure nobody staged an impromptu performance of West Side Story at Dogwood Dell, this is what occurred.

    COP: SSH, DQ, IW, Copperhead Squats, Merkins, LBC’s, APD’s all in cadence

    Mosey to the Ampitheater – Decrementing Dips starting at the top at 18, 5 Incline Merkins on each step up, and back down doing 5 Boxcutters on each step.

    Head to the Triangle – First pass – 10 Carolina Dry Docks / 10 2 ct American Hammers / 10 Merkins, Second pass – 10 jump squats / 10 WWII / 10 Merkins, Third pass – 10 LBC / 10 Heels to Heaven / 10 Merkins

    Jog to the Pipe – Triple check – WWII / Plank / Run the pipe

    Back to the start for numbers and names. Handshake took us out. 2nd F at Libbie Market.

    Announcements: Get your pickles and balls ready for the Back to School Pickleball Tournament on August 26 (look for the pre-blast). CSAUP Alert! – Check out the slack #1st-f-fitness and #soj threads for information on the Homegrown Half and Homegrown 10K runs launching from Robious Landing on August 19.

    Thanks for joining and letting me lead the workout at Dogpile this morning. The physical exertion and camaraderie always sets a positive tone for my Saturday mornings and reminds me there’s more to life than the stressors and struggles I always seem to give more head space than deserved.

  • What is your profession…(oh #@%k)

    Disclaimer….sorry for the delay on the post(issue with the site not allowing things to work so taking extra time to post this). Once the word announced that it is back up, Florence already did his for Saturday, I am getting Friday’s in. An amazing turnout of 20(yes 20) came out to Satan’s Hill to continue their tours but also those rumors of a Mudslide Q. The amazing thing….I had 17 stations of work set up(I still needed 3 more), next time at the hill, I may need 25. I am sure people who pulled in and saw things trying to park were going WTF. I knew to get there early(5am) to set everything up, unload and be ready for what lies ahead.

    The start…a little run down to the stop sign and back. Then WARMARAMMA(Imperial Walkers, Ukrainian Soldiers, SSH, Helicopters, Jazzercise(a callout to Nancy who was in NC). our new favorite(cherry poppers), Merkins and LBCs. Then a little mosey down to Spartan grounds. The request to bring toys out and see what devilish workout I had created.

    There were 2 timer stations: a 50 pound sandbag carry up to the green transformer box, a bucket carry to the gazebo/dog park area and back. When you returned from the sandbag carry, this what lied in wait:

    –Lawnmower pulls/Guerilla rows, Goblet squat to Tactical lunge, WW2 with the slam ball, Rainbow presses with the cinder block, Up Up Down Down with a plank jack, Toe taps, Odin’s Sledgehammer(a 25 pound sledgehammer(rubber) onto a mat

    The turn made onto the bucket carry, after that you had: Upright row with cross press, Single V-up to Double leg V-ups, Tire Slams, A little boxing/mma with jab cross, hooks, upper cuts and front kicks with a 5 pound sand weight in each hand, Cinder block skull crushers, Jump rope(3 chooses on the rope ranging from 1 to the black one at 5 pounds) and battle ropes.

    With about 7-8 minutes left….the bands were here. A round each of quick feet with change in directions. After that, broad jumps with a bernie back. A little stretching out, then time was up

    Count outs, Announcements(see slack for updates and anything new that you might have an interest in), the prayer by YHC to close. Once again, thanks to Pigskin for providing water after everything.

    A couple of final things….I made some changes recently, the improvements are starting to show. Before I leave home, I do a little meditation, then a little flexibility/mobility to get myself ready. One thing, it does help me to calm down early mornings(don’t feel so rushed) plus the mobility work is helping that I am moving a lot better. It’s a long road still, little by little things come together but it does take a good while to open up the body and get it to that point of moving in a way that feels great, loose.

    When i am at a race, I always am amazed those older than me getting out there and knocking it out with ease. Pigskin no doubt at 70, ChaCha at 59 are those that you go ok i am in my 30s and 40s, if they can continue to come out, put in that effort each time than why can’t I when I am that age do it. Example I met a guy at my last race in NC(61), he started doing Spartans at 52, was 230 pounds way overweight made the change to better himself. He lost 75 pounds, looks amazing and also does wrestling tournaments at his age. Spartan on their social media has a woman who’s 71, been doing them the last 10 years and has a blast. What drives me…the ability to come out each time not only hang with those that are younger, but also keep pushing and showing what is possible as you get older

    If my memory is correct, I will lead the Q at Timberwolf Thursday, stretch out do a little movement I will see long as I have power tomorrow at Alamo

  • A Bridge to Body Builders

    13 PAX ventured over the Bridge and into the gloom. We were blessed with  a (relatively) cool and dewy morning to share with the men at the Bridge. YHC got a taste of this AO last month and couldn’t wait to come back. With Shakedown on partial I.R.  (BMX is a young man’s game apparently…) and TYA still partially cyborg, the Q was up for grabs – how could one resist!?

     After donning some new gloves and giving the house mascot (Lucy the dog) a quick scratch – the team got after it. Here’s what happened…

    THE THANG

    WARMERAMA:

    • Mosy to the corner
    • Welcome & Disclaimer
    • Dead man hangs, Ukrainian Soldiers, SSH, Helicopters, Alabama prom dates, LBC’s
    • Inchworm to the light poles
    • Mosy to the parking lot
    •  

    COP 1: Clock Tower

    • All PAX at own pace
    • Perform # of reps corresponding to the “time on the clock” at each position around the grounds.
    • 3 o’clock – 3 burpees
    • 6 Merkins
    • 9 Squats
    • 12 LBC’s
    • Two times through – Atlanta and Gourmet ALWAYS circled back for the six – leave no man behind!

    COP 2: Triple Check – Hop Over Merkins

    • PAX 1 – Jump over PAX in Merkin (down Position)
    • PAX 2 – Merkins (pause for PAX 1 to jump over)
    • PAX 3 (timer) – Run to Picnic table and SLAP IT
    • Modifying Merkins and Jump overs as needed – But all PAX pushed it

    COP 3: Light Pole 6’s

    • Mosy to Light Poles
    • Run to light pole – 6 reps of … Pick your poison!
    • 6 light poles down and 6 back
    • Gourmet is fast

    MBTTF

    Finisher: Body Bag Builders

    • Circle Up
    • YHC thought 20reps of 10ct body builders would be appropriate
    • 10reps in – we were smoked

    Finished off with miscellaneous abs and holding legs “six inches” above grade (Shakedown observed YHC is not a great judge of that dimension…) 

    COT:

    • Counterama #13
    • Namerama
    • Announcements: None
    • Closed out in Prayer: One Man Band had someone special on his heart – an 11 year old Tindy, that was a friend of the Bridge going through some difficult medical challenges. YHC requested some healing and courage for that family. Closed with some gratitude for the strength to gather and move on the earth for the morning. 

    NMS:

    I think the largest group yet, with 9 Bridge men and 4 Rva travelers made this Saturday special. Anthrax and Shakedown brought the heat, while TYA tailored a great workout with Bus around the grounds. It is really tough to express how impactful this experience is. YHC was in awe at the sheer GRIT these brothers possess. From the second we mosy to the final call at COT, these PAX give it their all – always seeming to understand – “it’s you against you”, and pushing/modifying/rallying themselves to the brink.

    YHC connected with a PAX that shared a variety of mutual friends and folks hailing from South Central Va. A small world indeed. But what stuck, was to think how often common threads, towns, people, goals, challenges, and general life experiences tie us ALL together. And I think one of YHC’s favorite things about F3 – brotherhood.

    But hey – in closing – there is no better AO to remind us of that bond. Put next month on your calendar and venture to the Bridge for some brotherhood.

    -State Farm

  • Aint Nothin But a Gangsta Party

    16 Vatos jammed out to the greatest hits of Tupac, Biggie, T.I. and DMX. Here’s what the potential FNG’s walking around Rockwood Park witnessed :

    Mosey to far basketball court 

    F3 Disclaimers

    Warmarama : 20 SSH IC, 15 Ukrainian Soldiers IC, 15 IW’s IC, 10 Merkins IC

    THE THANG :

    Mosey to concession stand

    Triple Check : Wall Sits (shoulder blades touching wall only, no lower back), Dips, Timer runs down the stairs then up the other stairs

    Mosey to big boy parking lot

    Quarter Pounder : sprint 25 yards and do 25 merkins then Bernie Sanders back to start. Sprint 50 yards and do 50 squats then Bernie Sanders back to start. Sprint 75 yards and do 75 Mountain Climbers DC then Bernie Sanders back to start. Sprint 100 yards and do 100 SSH then Bernie Sanders back to start. 

    4 Corners prostitute : 5 Navy Seal Burpees, 20 one legged LBC’s, 30 squat jumps, 40 SSH

    Mosey into forest trail to the workout station 

    Triple Check : Pull Ups, Calf Raises, Timer runs to sign and back

    Mosey back to basketball court

    Mary : 1 minute Flutters IC, 1 minute WWII’s IC, 1 minute LBC’s IC

    Line up on sideline

    Running punches there and back

    Running kicks there and back 

    Running punches there, running kicks back

    DONE

    Numbers, Names, YHC took us out in prayer

    Check Slack for announcements. There’s a lot of them

    Ponch turns 40 on Monday to kick off his decade of silence

    NMMS : Enjoyed having Honeydo join us for his summer tour.  OC thought YHC’s boom box looked like a fog machine which is an accurate description. Great group overall this morning and great 2nd F at Starbucks after. Glad OC got his car working