Category: Richmond, VA

  • Lights on and full moon

    F3RVA’s darkest AO was anything but on a moderate February morning. The conditions, and Silent Assassin on the Q sheet, drew a bakers dozen PAX out to see what we could do in the light. We did:

    COP: SSH, Don Qs, Ukrainian Soldiers, IPs, Merkins, Reverse Crunch(es)

    Mosey up to soccer field for Triple Check: Run across & 5 Pullups, Donkey Kicks, & Jump Squats. Head over to 3rd back lot for a Dora 123: 100 Hand-Release Merkins, 200 Heels2Heaven, 300 SSH. Back over to main TES for Fudd’s favorite, Bearrows. 3 Burpees at each Arrow while alternating Bear crawl and Crab walk between. Finish up with 3 min of Mary and done. YHC took us out.

    Announcements: Breaking Bread is now open to PAX to go in and serve and eat with those there. This is good news and a great experience if you have not done so. And we’re going back to 2017 for a relaunch of Batteau on 2/20.

    NMS: Nice to see 13 strong out to start the week off right. Oyster said he had to get up early and make the drive to spice things up from his normal Satans Hill on Monday. Hoedown is always welcome to be his, and any PAXs, side piece AO. PAX stayed together well during the Triple check but on the Dora had some wild variances in finish times. Some said form was abandoned, Handshake wasn’t there to critique Hand-release merkin form. Fudd was so excited we came back to do the Bearrows that he pushed through and finished first. YHC was worried he would try to get injured by the dumptruck to get out of it but we all stayed safe.

  • 8 years !

    20 Strong hit Dogpile and here is how it went down.

    Mossy to the Theatre for warmups

    8 incline merkins up the steps to the top – 8 dips back down.

    Love Hill run to the top – exercises bear crawl, lunges, broad jump burpee walk out merkins ukranie soldiers crab walk.

    4 sets 8 wilson boxing cockroach

    curb crawl up to 8

    native american run

    pole smokers 8 – holding 6 inches/flutter kicks

    Ring of fire dealers choice 8 merkins

    Thank you all for coming out and for allowing me to lead. It was a beautiful cold morning. Apologies for the delay in the BB… As I said that morning I’ve been on teams my whole life and this is the best team I have ever been on – very grateful and proud to be a part of it!

    See y’all in the gloom !

  • 9 Lives

    Nine men arose from the fartsack and one wore his fartsack to the beatdown. Hot Potato was called and Hermie started us off. According to the hibernating frogs here is what went down.

    COP- Hermie, Standard rotation of warm up exercises. Mix in some walking front kicks, side kicks, punches for a Danielson finish to the warm up.

    Honeymoon- 11’s up Satan’s Hill with Squats and Merkins. Triple check to the stop sign with APD’s and Merkins.

    YHC- Run back to lot via trail. 11’s across lot with Drydocks and SSH’s. Only made it half way through when time was called.

    Prayers- To those struggling with job loss/Lay off’s

    Announcements: GLOW run for Galactosemia in NM 3/5. Too late to get a bag but you can still sign up and support. Thank you to all those that did sign up.

    Make today Awesome.

  • RVA Party at the Beach

    2 Downrangers unbeknown to the other they were in the area join 12 others (including 2 FNG’s) from F3 Bruco on the beach of Oak Island, NC for a Saturday beatdown

    This is how it went down

    COP

    Indian Run down the beach

    Workout exercise of 1 WWII set up flipping over to 1 Merkins repeating 20 times

    Indian Run back down the the pier

    4 Station Rotation- 1st 20 Big Boys, follow by a plank set, and 20 LBC’s. Mosey to the picnic benches for a set of 20 Dips + 20 Decline Merkins. Mosey to the street for side shuffle back down the the firehouse. Set of 20 Squats + 20 sec People’s Chair + 20 sec Balls to Wall. Bear crawl back down the beach and repeat two more times

    Numberrama, Namerama, Announcements, Top Hat took us out

    MOLESKIN

    What are the odds that two guys from RVA show up at a Downrange workout 4.5 hours away on the same day and had no idea the other was there too. Was good to workout with Faceplant and share stories of dealing with 2.0’s

    F3 Bruco is was on the newest Regions in F3 Nation. Forming from the extension of F3 Cape Fear. The Region is all in one county of NC call Brunswick Co which includes all the southern most beach of NC before the SC border/Myrtle Beach.

    If you are every in the area, YHC strongly suggest posting with these guys. They are young but a strong PAX averaging over a dozen each day

    SPIT ON THAT!!

  • F3 Roanoke (Road game at home)

    While spending the weekend with my parents at my home growing up in Roanoke, I decided to hit up F3. I got there about 45 minutes early and got about a 3 mile run in. When I got back at 625 am, I found several cars with F3 stickers, and a flag planted in the ground. But no PAX! Had I gotten the wrong time from the website? I thought maybe they were just doing a prerun like we do at Rock and Roll, but it was about 2 minutes from start time and no one was in sight. I decided to hit the playground in the distance. Got a set of Australian rows, and chair dips in and started another set and saw a few runner’s head lamps in the parking lot so I booked it back over. I closed in on them not wanting to sneak up on them in the dark and said “F3?” They all looked up at me and one of them I immediately recognized one of the PAX as someone I used to work with. Enough with the long intro. Here’s what happened.

    Warmup was your standard. They did have some different names. Side strattle hops were side straddle shuffles, and Don quyotes were windmills.

    Next we moseyed over to the basketball court where they pulled out their deck of F3 cards.

    1 of the PAX pulls a card, and the rest of the PAX does the exercise while the one who pulled the card does a travel exercise as the timer. Each PAX would do suicides across the basketball court, and walking lunges.

    Next we brought out 2 basketballs and played a game of knockout. PAX line up at the free throw line. If the next person in line gets the ball in the hoop before you do, then you are out. First person out gets to choose what exercise to do until the game is over. Champion gets to choose an exercise for everyone to do after the game.

    Mosey to the softball field for some broga, and then back to the flag for more brog.

  • Climbing Otterdale

    Five runners and one canine (no walkers this morning) beat the fartsack and made it out for another edition of OTB.

    Total mileage was around 7 and included a climb from Honeymoon’s soon-to-be new abode up Otterdale. The trip up Otterdale appeared to be Gumbo’s idea, but YHC is pretty sure it was actually Boberry’s (who loves that climb and will stop at nothing until he brainwashes the rest of the PAX into loving it as well).

    Conversation this morning included topics such as weather balloons, moats, drawbridges, trolls, and lesser important items like 2.0s and college.

  • Faces Old and New

    Great to see some OG’s show up. General route was south trail (buttermilk) through Forest Hill and back.

    Saab abides

  • Elder Elves

    Some launched at 5, others at 530, but everyone enjoyed the cool running weather and clear skies. The route was simple and straightforward, perfect for the new Pax and out oft owners.

    Head west on Grove, north on Bunting/Chantilly, east on Monument, and pick your southbound street to come back to Grove and head west back to the AO. The return markers were Cleveland for the 4s, Davis for the 5s, and Allen for the 6s.

    Vamos took us out.

    It was great to see a couple of new Richmond based Pax as well as Vamos from Cincinnati.

    The title of the backblast comes from TYAs red with red ensemble. He looked like a festive elf who spent too much time in the North pole. It turns out the the red with red was better than what he was going to wear that his M vetoed.

  • Keep moving to build heat

    After a 1.4 mile run which is helping to keep myself accountable for the February challenge, I had a couple of minutes to recover. Then it was time to go. The main key for today: keep everybody warm and moving. I did not want to have the muscles get cold, keep them warm and let the heat build up. The warm-up: SSH, Helicopters, Don Quixote, Arm Circles, Copperhead squats, Merkins, LBCs and Flutter kicks.

    You wanted away to get going and warm up: start out w/ 11s(WW2s and burpees) get that heart rate going especially burpees in this weather(yes I am a little insane but probably the best overall conditioning and strength exercise there is). After the 11s, a little mosey up to the swing area where we had the first triple check: Plank in and outs on the swings(10) with elevated heel squats plus plank touches each side to the tree. I have a few more ways with the swings to come on that but in due time :). Another short mosey and to the parking lot nearby

    Dora time….this honestly has become one of my favorites just on the amount of work part. I am sure one day, I will create one that can be a full 45 minute or take up a good portion of the hour long session. 100 Merkins, 200 squats, 300 LBCs later with everyone putting in the work. Then it’s another little short mosey, time for the DTC(double triple check). So I give triple checks a name(like if we did 3, it would be the TTC etc. This one consisted of: a sprint down the steps, followed with 10 SSH, then sprint back up along with tricep dips and people’s chair. Another short mosey then time for another big round

    25s…50s….75s…100s….25 Smurf Jacks, 50 Jump squats, 75 2-count Mountain Climbers, 100 2 count ski jumps over line. In between the 75 and 100, you had to bernie back and actually it felt good. Another short mosey then I wanted one final thing with time time so we did conveyor belts(plank position with moving to one side), with pull-ups added in . A few rounds of that, back to the flag for a final Ring of Fire

    Count outs with names, announcements and prayers by YHC( a little coffee session over at Starbucks afterwards) and we were done. Enjoy your day, weekend and see you next time

  • Morning Wood Triple Check

    The Morning Wood faithful divided up on this chilly morning. Shank and I completed the usual paved nature trail. Did not realize that Mudslide was trailing us until we got back to the flag. Guess we were just running too fast. Florence and Footloose got an early start and rucked to points unknown. Great warm-up before Mudslide’s brutal beatdown. I enjoyed hanging with Shank and hearing about his journey from Brooklyn to Richmond.