Category: Richmond, VA

  • Bottle in a Brown Bag at 5:30

    One PAX scraped out of The Fart Sack and launched in F3RVA’s earliest, least Richmond-based, Downrange run. Conditions remained 70 and sunny. According to the man walking – and appearing quite sober and well dressed – with a bottle in a brown bag, the following quite possibly happened:

    Broward route. Out 2.5. Back 2.5. Been there, done that, got the t-shirt.

    Number, name, YHC took himself out.

    NMS: really, at 5:20? Wow. Would love to know the circumstances. Dude was dressed nicely, in an apartment and condo saturated area with no retail…and carrying a brown bag with a bottle at 5:20. Must have been a really good night or an exceptionally terrible night. Let’s hope it ended safely.

    Annoucements: UpChuck is Qing Mary tomorrow on the CSAUP.

  • Seymore’s First Currahee

    11, no 12  , 13?   No actually 12 Tall Timbers posted to currahee for a unseasonable morning run. 

    4+ Left on Pump, L Burnside, R Summerwood, L Glen Eagles, cut across gas station to Pump,R Three Chopt, R JRP, L Pump.

    5+ add a loop through Short Pump Park; extra credit for hitting Broad Street

    Brokedick brigade; Run around the school, roll on the ground doing merkins and more. Gomer ran 2.5. 10 min warmup; 3 on , 1 off x5; cooldown.

     

    Announcements

    • Jan 21 frozen triangle
    • May 6 Currahee CSAUP, Ruck + Bootcamp + Ragnar relay. Do some or all for a prize. PAX grousing that its too challenging / ambitious – Best indicator its on the right track.

    YHC took us out. Prayers for Corned Beef, his mom and family. Prayers for Honduras mission team. Prayers for Pinto in Zermatt for a good time and no permanent damage – there is always something going on there.

    NMS – Good crew today; Glad to have Seymore out – since this is the closest AO to his house, we are hoping to see him more.

    Coffeeteria topics ranged. You had to be there for the entertaining bits. VMI cannot be a prison because it has its own passport system and roommate respect protocols. Comment of the day. If the (adult boomeranging) children come home, they can sleep on the couch like everyone else who is crashing overnight.

  • Tobit’s watch was talking some serious s**t.

    6 HIMs showed up at Twin Team for a little kettle bell style beat down from YHC. Here’s what went down.

    Warm-a-rama

    • Side straddle hops
    • Helicopters
    • Arm circles forward and backward
    • Don Q’s.

    The Thang: Set 1, EMOM style workout

    • Rows
    • American Style Kettle Bells swings. No communism lovers in this circle.
    • Shoulder Press
    • Upright Rows
    • Goblet Squats
    • Squat Cleans

    The Thang: Set 2, Dora

    • 100 alternating merkins crossing over on your kettle bell
    • 200 heels to heaven pushing the kb to the sky
    • 300 goblet squats
    • Partner runs to the second driveway

    Back the Flag a bit early for a ring of Fire, call out an exercise and the group does 20 of that exercise. Chaplain took us out in prayer.

    YHC has really enjoyed the kettlebell style workouts. Hopefully, we get some more folks out to join. Thanks to the men who joined me today. Florence has been nice enough to bring coffee the past two weeks; an added bonus to have a cup and catch up on life with great people for 15-20 minutes after the workout is finished. Thank you!

    Announcements:

    • Frozen Triangle – Tomorrow.
    • SOJ lunch at Chicken Fiesta, Jan. 26
    • Other announcements, check Slack

  • The Walls Come Tumbling Down

    We’re going to begin this morning by turning in our bibles to Joshua 6:1-27….the Old Testament story about the walls of Jericho. Most are familiar with the story, if not, it’s a quick and good read. There’s some legit OT stuff in there about war and God’s power, and marching.

    Traditionally, if it is all logistically possible, on VCU Gamedays, I try to enact my own walls of Jericho situation by jogging around the arean in which the Rams will be playing later that day. Road games in general are hard to win, so I’m not always successful but it has led to some cool runs over the years including, but not limited to…

    That arena in Maui you watch the games from during Thanksgiving. Atlantis. Over the Brooklyn Bridge and back to Brooklyn on the Manhattan Bridge. St. Lake City (where the Utah Jazz play). Portland on the Portland River (where the Blazers play). Key Biscayne in Miami. Alamodome in San Antonio in 2011 on the run to the Final Four.

    Anyway, in full Jericho tradition the PAX ran 22:30 towards the Robins Center to get ready for the Richmond Area Honda Dealers Capital City Classic and then 22:30 back to Munford. Splinter and YHC were actually able to make it around the Robins Center and circle it. No trumpets were blown and no walls came down, but we SpiderNation should know we were there.

    Have a good weekend, fellas.

  • Repeating is not a bad Q strategy

    I came on the relatively warm confines of MGHS (AKA the bomb shelter) to find the temperatures approaching a non-sunny 50 degrees, not bad for 1/19. 5 others joined me in a KB workout. I decided due to limited brain capacity to replicate the coupon workout I led yesterday but with kettlebells. I made a couple modifications.

    COP: DQs, DMH, HRMs, FMs and arm circles. I don’t vary the COPs very much. The FMs did drive a couple of backblasts. Mosey to bus loop.

    Triple check (we had 6 – awesome): Coupon bench presses, coupon flutters (switched to LBCs) and run around the loop. Mosey to run parallel to Pump.

    Elevens with sit and presses and merkins. Mosey back to bus loop.

    Four corners with 10 burpees, 20 2 count mountain climbers, 30 squats and 40 curls for the of age girls. Mosey to home base.

    Rifle carry across parking lot, run back, bear crawl back for coupon, rifle carry again.

    Ended workout with American hammers and DQs.

    Prayers for Attila’s family, Offshore’s friend, Corned Beef’s mom and anyone on the mend physically or mentally. There is the Frozen Triangle this Saturday where there are details a plenty on Slack. Also, Crucible is going to start 10K training on 2/11. Thanks for giving me the opportunity to lead.

    Fireman Ed

  • Final Pre-Blast for the Frozen Triangle

    All of the morning announcements, slack comments, and mumble chatter about the latest RVA homegrown CSAUP will finally come to an end after Friday. The only thing you’ll hear about the Frozen Triangle Part Deux after that is mumble chatter about how much fun you missed out on if you weren’t there. We’ve gotten some hard commits, soft commits, offers to help and we appreciate all of the offers and updates on participation. A few final notes for everyone:

    • We start at 6:00 am at Dogpile – that’s the only thing about the day that will be typical
    • Bring a flag if you’ve got one – we’ll carry them between AO’s
    • See Gumbo’s preblast for the full estimated schedule Schedule
    • We have a few volunteers that will transport provisions between AOs, if you want to tag along and drive between AOs there will be options.
    • We will have water, Gatorade, and refueling food at each AO.
    • We plan to finish around 9:00 am and will hang out as long as anyone wants to be there
    • Chairs and dry clothes are recommended for the 2nd F
    • We will have a few adult beverages for the finish but if you want more or something specific – BYOB
    • Running Routes between AOs are below

    This is not an all or nothing thing – there are plenty of people around if you want to drop a car at a location to leave early or meet us later, feel free to coordinate something.

    Dogpile to Punisher

    Punisher to Mary

    Mary to Dogpile

  • The Legend of Crab Mountain

    10 strong for another round of fitness, fellowship, and flagellation that we call The FORGE. Here is a brief summary for your viewing pleasure:

    Massacre Start – Plank walk on the upper hill, switch to decline plank walk for the latter portion.

    Warmarama: SSH’s, Helicopters, Mummy Kicks, Hillbillies, Alabama Prom Dates, LBC’s.

    Mosey to the base of Mt. Chaplain for Exercise Two:

    11’s – run up hill, crabwalk down. Crab cakes and Hand Release Merkins.

    Exercise Two: Broke Back Railing indigenous people’s run. Man in the back does 10 jump squats. PAX worked their way down the sidewalk going under each section of the rail.

    Exercise Three: Ab run with stops at each light for 25 count exercises. PAX choice! Mountain Climbers, WWII sit-ups, Starfishes, Rosalita Dips, Freddy Mercury’s, Flutter Kicks, Heels to Heaven, Side LBC’s, Elbow Plank (one minute).

    On the way back to the flag: Bernie Sanders, Squatting Side Shuffle (x 2), high knees, butt kicks between light poles.

    Numbers/Names/Announcements/Prayer Requests

    DTH took us out

    Final thoughts: Strong work by all this morning! Enjoyed meeting Flywheel and seeing Swamp Donkey back out. Lots of great mumble chatter throughout. Hope to see everyone on Saturday for the Frozen Triangle!

  • The Wolf Never Slows Down

    10 of SOJs finest rose to attack the dark hours and embark on a calorie burning workout aimed at keeping their heart rate up for the majority of the beat down this morning at T-wolf. These men CRUSHED it!!!

    Warmerama:
    SSH, Imp Walkers, Ukr Soldiers Arm Circles, Stretch MLR, Merkin, LBC, Flutter Kicks, Rosco’s wife (Pigeon stretch), Scorpion Kicks (It is very obvious we need to do more hip stretching with this crew, not winning any gymnastics contests)

    The Thang:
    Mosey to the track for a Prostitute. Start at straight-a-way, 1 burpee, first corner 10 Merkins back to start for 1 burpee, wait for six. Repeat process and exercises at each corner and back at each corner. corner 2 Dry docks, corner 3 LBCs, corner 4 American Hammers

    Mosey to the steps by the field for a TRIPLE CHECK. P1 dips, P2 step ups, partner 3 runs to the end of the field. Actually, bc of the initial deep breathing and mumble chatter, I started at half field, and the men were running too fast, so we made a pivot to the end of the field. Mumblechatter grew at that point…”isn’t an audible supposed to get easier?” Nah

    Mosey to bus lines for parking lot tracers in the bus parking. Run up, bernie back, back to flag.

    Time.

    NMS:

    Proud of these fellas today. Very little down time, the mission was to keep moving and keep the heart rate up. Everyone gave a great effort today and encouragement. it was really nice to come back to the Q sheet after a few stints on the IR and nagging knee/toe injuries. I also appreciate DTH for challenging me to take a lead, and to the fellas that were willing to get up and attack it with me. These men pushed hard, and it was great to see 10 hit the wolf. Nice to see some new/newer faces today. Nice to meet Dryrub and see Escobar again. Stay strong and keep coming brothers. Great work today!

    Announcements:

    • Frozen Triangle this Saturday. Stay strong and stay healthy brothers!
    • Kettle Bell workouts on Tuesday at Old Hundred going on Q sheet. Nancy’s a beast and starts wtih 35s.
    • Thur 1/26 2F lunch at Chicken Fiesta on Midlo Tpke.

    Prayer Requests:

    • Entire department going through layoffs at Cap1. For our brothers and families impacted, prayers that they land on their feet and make it through with a positive spirit
    • Prayers for our brothers doing the frozen triangle
    • Prayers for everyone on IR and that those not find the resolve to get up and get back out
    • Prayers to strengthen the SOJ and F3 brotherhood
    • Prayers to attack the end of the week as better fathers, husbands, sons, and friends. Let us be leaders as we go into our day and the end of the week.

    Iron sharpens Iron

    -Vagabond

  • The Under 40 club

    4 runners with an average age of 37.5 got in their run for the week

    route was head to Giles and get in the full loop. Cut over to Craney Island and then do a loop around the church before heading back over the flyover to head back to Rutland getting in just over 4 miles

    Good to have Handshake back out with us.

    Prayers for Glide as he has surgery today to repair a torn tendon in his ankle

    Prayers also for Corned Beef’s mom as she recovers from a stoke

    Spit On That!

  • Next Level Musical Beatdown

    16 SOT studs flipped the bird to their fartsack and voluntarily whooped their own rear ends in the following fashion:

    RUNNERS x6 – x2 for 4mi, x4 for 6mi

    RUCKERS x2 – 2+ miles

    BOOTCAMPERS THANG:

    WARMERAMA:

    • Mosey over to the pool of light behind the school and circle up
    • Welcome & Disclaimer
    • Brief stretch to limber up
    • MUSICAL WARMERAMA: to the beat of Queen’s “We will Rock You” – Maintain a Squat position with arms out to the side, then for every StompStompClap the PAX stomp each foot and overhead clap. Routine is only broken by x1 Hand-Release Burpee for every “We will We will Rock You”, then resuming the StompStompClap. This was SUPER hard and a PERFECT warmerama.
    • A few other IC Reps to get stretched

    COP #1:

    • Mosey to the grassy hill beside the track
    • Introduce and demonstrate “MONKEY MERKINS” – yes it’s a new DTH-original 8-count with x2 Monkey Humpers followed by a Merkin
    • TRIPLE CHECK:
    • P1 – Monkey Merkins
    • P2 – ABC’s
    • P3 – Bear Crawl Hill, run around side loop

    COP #2:

    • Mosey around to the end of the track
    • Line up for a proper BATAAN DEATH MARCH with PAX lunge walking while last man completes x3 Burpees and runs to front, complete 50 yards to the guest bleachers

    COP #3:

    • Dip-Flips IC (8-count: dip on bench, flip over, incline merkin, flip over)
    • Run x1 Lap (mosey curves, sprint straights) 
    • Kick-Flips IC (8-count: merkin on ground, flip over, kick both legs out and back, flip over)
    • Run lap (same way as above)
    • Big-O’s x15 IC each way

    COP #4:

    • Mosey back up to the school and into the ECHO CHAMBER:
    • Circle up for SIX MINUTES OF MARY:
    • LBC’s
    • High Slow Flutter
    • Low Flutter
    • Low Scissors
    • High Scissors
    • Boat/Canoe
    • WWII’s

    Mosey BTTF for COT:

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

    NMS:  The Source gets stronger every week, and you can feel it growing among the men who post – a closer bond, an eager anticipation to tackle the hard thing together, plans to spend more time together, to plant, to grow, to serve… This is F3 the way it should be, contagious enthusiasm – even when they have to do ridiculous DTH 8-counts. YHC is proud of SOJ – embracing change to ignite broader impact – this is just the beginning. All in for the long haul, DTH

    Announcements: *SEE SLACK*

    • Sat AM Frozen Triangle – meet up at Dogpile at 6am (Rock&Roll will not be meeting)
    • TUE AM:  Go to the Q sheet and sign up to Q our newest bootcamp Bermuda Triangle!
    • Next Thur – 1/26 – 2nd F Lunch at Chx Fiesta

    Prayer Requests:

    • The friend of Rosie’s M getting starting chemo for bad cancer