Category: Richmond, VA

  • Drink lots of water

    It felt good at first but pretty soon, we were all sweating like crazy.

    Mosey to the Corner Parking Lot

    Begin with Disclaimer:

    I am not a professional

    The idea is to get better, not to get hurt, so feel free to modify called exercises.

    20 SSHs

    10 Arm Slap Merkins

    20 Deep Mountain Climbers

    Stretch

    Mosey to first parking lot

    20 IWs

    10 Diamond Merkins

    15 Gorilla Jacks

    10 Helicopters

    Move to corner parking lot

    20 Squats

    10 Peter Parker

    20 Heels to Heaven

    Stretch

    Mosey to asphalt playground

    15 Lunges

    10 Garden Variety Merkins

    15 Crunchy Frogs

    Stretch

    Burpee Broad Jump from mid court to edge

    Crab Walk back

    To the grassy area in back

    Circuit with 20 Hanging Knee-ups at pull-up bars, at the benches for 20 Dips, 20 Ukrainian Hammers close to the swings; 3X Cycle clockwise.

    To the wall for Angry Donkeys (11s with People’s Chair air press and Donkey Kix)

    To the rails for 10 Bulgarian Split squats each leg (single Count), 10 derkins, 9 and 9, 8 and 8 etc.

    To the wall for

    15 People’s chair airpress

    10 BTTW hip slaps in cadence

    15 Donkey Kix

    15 People’s chair Milkers

    10 BTTW Australian Mountain Climbers

    Mosey to the flag

    20 Heels to Heaven

    20 APD

    20 Flutter

    Time’s up!

    Announcements:

    Stay hydrated! Everyone (all 4 of us) drank a bottle of water.

    Take out:

    I use the following hymn (I didn’t sing it, just read it.)

    Lord of all Hopefulness by Jan Struther

    Lord of all hopefulness, Lord of all joy,

    Whose trust, ever childlike, no cares could destroy,

    Be there at our waking and give us we pray,

    Your bliss in our hearts, at the break of the day.

     

    Lord of all eagerness, Lord of all faith,

    Whose strong hands were skilled, at the plane and the lathe,

    Be there at our labors, and give us we pray,

    Your strength in our hearts, at the noon of the day.

     

    Lord of all kindliness, Lord of all grace,

    Your hands swift to welcome, your arms to embrace,

    Be there at our homing, and give us we pray,

    Your love in our hearts, at the eve of the day.

     

    Lord of all gentleness, Lord of all calm,

    Whose voice is contentment, whose presence is balm,

    Be there at our sleeping and give us we pray,

    Your peace in our hearts, at the end of the day.

  • Week6 – Need More Pickleball Paddles

    Week6 – Need More Pickleball Paddles

    12 strong picklers showed up early in the morning. Mosey to the pickle ball court. Ran around the the court and did the COP: Deadman hang x 10, helicopter x 10, imperial walkers x 10, SSH x 10. Played double and single.

    A couple of things to note:

    • Oyster and Fudd played pickleball more after the workput
    • Offshore challenged Bleeder with his strong left hand drive
    • Honeymoon and his daughter (Rep) beat YHC and Smee

    Numberama, Namerama, Announcements (summer tour, Bateau pickle ball, and F3RVA Pickle Ball Tournament). Honeymoon brought his daughter this morning and her F3 name is Rep. Welcome!

    Offshore took us out.

    Icy cold water was provided after the workhout

  • Yes there is running

    3 Davillians and 1 summer traveler battle the humidity and heat for hour workout

    This how it went down

    Mosey infront of the MS

    COP (ALL IC) – SSH, DQ, Helicopters, Hillbillies, LBC’s, Heels to Heaven, Scorpion Kicks, ALT’s, HRM’s, Arm Circles

    THANG

    Mosey to the gravel track down the hill

    Jacob’s Ladder – Start with 1 burpee and finish with 5 after running up and down the hill each time

    Mosey to the pull up bars next to the track

    Reps Ladder with Laps – Starting with 10 Reps of Pull ups, Squats, Merkins, and Dip follow by a lap around the track. Decreasing reps by one each time down to 1 rep. 10 laps completed.

    Mosey back to SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It was hot, it was humid and we got in 3.75 miles for a bootcamp!

    Great to have Deuce join us for the workout and 2nd F at the Local

    SPIT ON THAT!!

  • Alamo hot tater! Nurpees?

    No Q today. No problem.

    I kicked us off with the warmup and disclaimers, which looked like this:

    1. Lap around the Alamo
    2. SSH (25x)
    3. Ukrainian Soldiers (16?)
    4. Deadman hang (center/left/right)
    5. Merkins (10x)
    6. Plank (left/right arm high, regular)
    7. Cobra/down dog
    8. More merkins (10x)
    9. LBCs (20x)
    10. Scorpion stretch (left/right).

    1st workout (Warby): Four corner: Merkins, squat jumps, monkey humpers, LBCs

    2nd workout (Nancy): Relay around the U. Pair up. 5 groups (one with three). Each pair mans a station for merkins, LBCs, squats, toe taps. Rotate a 5th group as timer/runnner.

    3rd workout (P.O.G): Nurpee (burpee cousin) mailboxes

    4th workout (Mudslide): DTH clone workout. 50’s on four corners of tennis courts call out exercise whoever is done first.

    Numbers/Names

    Announcements: see slack

    BOM/Prayers: I took us out. Thanked the good Lord for the ability to get out there this morning and to get some! Prayers for all our friends and family in community. Prayers for Meatball to ace his interview today. Prayers for Futon’s mother in law who is going through chemo treatment.

    Great day. Get after it guys.

  • Airborne FNG school

    25 RockStars including multiple FNGs made this convergence style AO half of a Fourth of July attendance. With Band of Brothers and the 101st airborne prescient there were verbose instructional introductions and brotherhood references. Nonetheless we made it through a long Warmarama. Soldiers, Merkins, ssh, shoulder taps, WW2S, and Don Qs were done and the 6-year-olds locked in on the core principles and mission statement of F3.

    Following the rough start YHC tried a relay race but with 25 unawares and prickly grass modifications became necessary.

    Parachute for the win. With nothing to lose we went on a parachute filled excursion with alternating exercises under the canopy. I think there’s something there but again it’s hard to organize 25 with no gaps.

    Final try was with dodgeball on top with called exercises for the first losers.

    YHC got the pleasure of introducing my neighbor to the group and Puff did great. Gume left the workout with no new name but we named quite a few others. What a testament to our first level of leadership commitment, in our families. DTH thanks for organizing.

  • Solo Ruck

    YHC took off at 6am for the pre-beatdown ruck around the paved trail. Mission accomplished.

  • Chickens, Geese and Other Farm Animals

    A dirty dozen seasoned Pax and a FNG were the early risers in the park joining the soccer players, softball practice, and Pickleball enthusiasts.

    Off to the nice football field for a disclaimer and welcome. COP commenced and we meandered off the field out of respect to the soccer players assembling.

    With the middle school football field “closed”, we went to the soccer field to begin the fun. Oh, I forgot to mention that we have been carrying around an 80# sandbag.

    Lining up on the 0 yard zero yard line, the Pax karaoke’d to the other end of the field and back to the 10 yard line. The sandbag made its way down and back too.

    10 yard line – 10 HRM; lunge to far end and back to the 20, sandbag makes its way too

    20 yard line – 10 HRM, 20 4-count American Hammers; jog to far end and back to the 30, sandbag makes its way too

    30 yard line – 10 HRM, 20 4-count American Hammers, 30 squats; jog to far end and back to the 40, sandbag makes its way too

    40 yard line – 10 HRM, 20 4-count American Hammers, 30 squats, 40 2-count mountain climbers; jog to far end and back to the 50, sandbag makes its way too

    50 yard line – 10 HRM, 20 4-count American Hammers, 30 squats, 40 2-count mountain climbers, 50 4-count flutter kicks; jog to far end and back to the 60, sandbag makes its way too

    60 yard line – 10 HRM, 20 4-count American Hammers, 30 squats, 40 2-count mountain climbers; jog to far end and back to the 70, sandbag makes its way too

    70 yard line – 10 HRM, 20 4-count American Hammers, 30 squats; jog to far end and back to the 80, sandbag makes its way too

    80 yard line – 10 HRM, 20 4-count American Hammers; jog to far end and back to the 90, sandbag makes its way too

    10 yard line – 10 HRM; lunge to far end with sandbag

    Mosey over to the front of the school for triple check. Partner 1 bear crawls or lunge walks across the two lane roadway and back. Partner 2 performs 100 donkey kicks, 200 monkey bumpers, 300 box cutters.

    Chum picks up the sandbag and the Pax lines up behind him. Mosey back to the parking lot with the 6 running to the front to take the bag.

    Quick round of Mary and Attila took us out.

    We originally landed on “Cheesesteak” as the FNG’s name. Unresolved with the name, YHC reached out to Handshake – a man well versed in bourbon and barbecue (FNG’s hobbies). After a brief consult, we landed on “peg leg”. Handshake can attest to the quality of “Peg Leg Porkers BBQ” in Nashville, where they also make their own bourbon. It is also easier to say quickly while winded doing exercises.

    Welcome Peg Leg!

  • Le Beatdown Royale

    16 sweat-loving studs including a French foreign exchange FNG all embraced the suck with another rough ride on the DTH pain train. Here’s what happens when they Q is open to suggestions:

    The THANG:

    WARMERAMA: 

    • Mosey to the Bball Court and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom, and yes some 8-count’s were implemented with scientific precision

    COP #1:

    • FRESH PRINCE’S FRESH ELEVENS:
    • Complete 11’s on the bball court with a suicide between rep sets
    • NoCheat Mericans 10–>1
    • Jump Squats 1–>10
    • Plankorama for the Six

    COP #2:

    • Mosey to the Tennis Courts via indigenous people’s run – last man completing a burpee before running to the front
    • DON DRAPER’S SUSTAINED PAIN TRIPLE CHECK:
    • P1 – Balls to the Wall
    • P2 – Chain 6”
    • P3 – Run the perimeter

    COP #3:

    • 50’s COOL DOWN
    • Six stations around the tennis courts, first man to complete 50 reps calls out and PAX moves on
    • Alabama Prom Dates
    • Mericans
    • Monkey Humpers
    • Flutters, 2-ct
    • Mtn Climbers, 2-ct
    • Nancy Kerrigans

    COP #4:

    • Moseyrama around to the big parking lot
    • PARKING SPACE LADDER
    • Bear Crawl between spaces adding one more Groiner rep each line, 1–>10

    COP #5:

    • WALL WORK
    • Hoedowns x10 IC
    • Donkey Kickoffs 5–>20 

    Mosey BTTF:

    • American Hammers x20 IC
    • Freddie Mercuries x20 IC
    • Hold Plank, review F3 Mission, Credo, Pronciples

    COT:

    • Counterama # 16 
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Awesome group of brothers to welcome Doozy’s French exchange student – welcome ROYALE!!! (…as in “Royale with cheese”, a quote from Pulp Fiction referencing French burgers). Special “thanks” go to Don Draper and Fresh Prince who were unable to make it to today’s beatdown but were all too pleased to connive and contribute a couple COP’s. Ugh, they sucked. The PAX would like to, ahem, “discuss” these suggestions with you two in the gloom sometime soon! Haha, well we definitely got a decent workout in today. Have to admit YHC was dragging during Machismo’s Q of School of Rock. This humidity’s is for real! Alright, SYITG gents, YHC, DTH

    Announcements (SEE SLACK!)

    • Every Monday 0530-0630, 3rd F coffeerama at Starbucks off Huguenot and  Robius 
    • Next Friday 7/14 2nd F Happy Hour from around 5-8 at Diamond Billiards

    Prayer Requests:

    • Prayers for Chekov’s shoulder which he strained a bit this morning
    • Prayers for Meatball’s daughter who’s serving on a missions trip in Ireland

  • Space Tourism

    A dynamic duo posted the day after the 4th. Everyone else must have been recovering from the convergence.

    Mosey to the lower field and low-key warmarama with no cadence. Deep red clouds set the whole field ablaze in color.

    11s across the field. Sunrise appreciation exercises. 11s again. A junior varsity love hill. Wall sit burnouts, elbow plank burnouts, another set of 11s. Back to the flag for some ab burnout. No cadence, just quietude.

    Circled up with the runners and took us out.

    Really excellent morning, a bit more contemplative kind of workout.

    Shoutout to Pigskin for showing up and putting in the work. SYITG.

  • Best AO in town. Thank you F3 RVA!

    One year with F3 in the books. What a blessing it has been to meet new friends, rekindle old friendships, and better myself learning to lead by some solid HIMs. 

    Conceptually I knew what the three Fs (Fitness, Fellowship, and Faith) are; but I didn’t experience the fullness of them until I joined F3. Thank you for that. 

    Warmorama: Mosey to nickel bridge maintenance lot. Welcome/intro/disclaimer. 

    1. SSH (20x)
    2. Left/right arm stretch (10 seconds)
    3. Ukrainian soldiers (20x)
    4. Deadman hang stretch (center/left/right – 15 seconds each)
    5. Merkins (20x)
    6. Down Dog/Up Dog stretch
    7. LBCs (20x)
    8. Scorpion stretch (left/right leg alternating)

    COP 1 (Nickel Bridge): My plan was to start at north side of Nickel bridge and to do 1 burpee per light pole on way down. Return back doing descending number of squats starting with the highest number light pole. Somehow I counted 14 light poles on the way down and yelled for the Pax to start with 14 squats and decrease by 1 for each pole back to north side. 

    Sounded like a good idea, but there are actually 16 poles. Rosie kindly let me know I had miscounted, but now I know!

    Plank for the six near the toll booths and a 20 count once everyone rolled in. 

    COP 2 (Love Hill): Partner bear crawl, lunge, broad jump burpee. 

    This COP goes out to Swirly! Back in February we did Love Hill from gate to gate (pump house drive to amphitheater). Was one of the toughest things I have done with F3. Luckily Mr. Rogers was my partner and carried more then his weight.

    A few grumbles on this one about whether the gate off Pump House Drive was open for business or whether we start before or after the gate. Ended up starting just after gate and partner A began to bear crawl up hill, with partner B running to community garden area and returning to switch with partner A. Repeato wirh bearcrawl, lunge, broad jump burpee until we all reach garden area. 

    Key to this COP is to bear crawl as far as you can to avoid extra broad jump burpees!

    COP 3 (Valley of Death): 7s with drydocks and WW2s. 

    COP 3 goes out to Mr. Rogers who busted this out the same day I learned about “eye of the storm,” which I also love. I found his explanation for 7s, “it is like 11s, but it is just 7s” catchy and even used it today. 

    Funny thing is Valley of Death doesn’t look too menacing, but when you run up the last 15 feet or so of each hill it can crush you!

    Started with on the Love Hill path with 6 drydocks and ran down and up valley of death for 1 WW2.  Finished with 1 drydock and 6 WW2s. 

    COP 4 (Triple check – pull-ups and dips):

    With about 13 minutes left, I gave the guys choice A or B. Choice A was selected, which was the triple check (pull-ups and dips). Choice B would have been at the amphitheater with some variation of merkins or box jump (which suck). Glad people selected A. Wilson wanted “choice F”(back to the flag maybe?)

    Knocked out triple check with 4 minutes left. BTTF. 

    Numbers/Names. 

    Announcement: Pickleball tournament coming up. See Hitchhiker for details. Goal is to beat Bleeder!

    Prayer request – Bone Thugs shared that he recently lost an aunt to cancer (his father’s brother). He had to unfortunately share this news with his father. His aunt sadly did not inform the family she was ill as to not burden family. Good message shared with the Pax: share your struggles, we got your back!

    Wildcat took us out in prayer. 

    Many thanks guys. Good seeing everyone. Good mumble chatter as always.