Category: Richmond, VA

  • Where’s the Beef!

    9 stallions skipped the fartsack just in time for a hot potato Q at No Toll.

    Warmarama:

    Circle up on the courts, pass the buck warmarama. SSH, DQ, SquatWalkers, Cherry Pickers, Merkins, Shoulder Taps, Jazzersize, Helicopters, Carolina Dry Docks.

    The Thang

    DTH starts the hot potato with a Lindsey across the Basketball Court. Side Crunches, OYO movement across the court and Squats. DTH passes the potato to Rosie.

    Mosey to the back parking lot for some 4 Corners.
    Corner 1: Squat Walkers
    Corner 2: Merkins
    Corner 3: Box Cutters
    Corner 4: SSH
    That was fun let’s go backwards
    Corner 4: SSH
    Corner 3: Box Cutters
    Corner 2: Merkins
    Corner 1: Squat Walkers
    Rosie passes the hot potato to Oyster

    Triple Check:
    American Hammers, Flutter Kicks, Runners to the porta potty.

    Triple Check:
    Freddy Mercuries, Dying Cock Roaches, Runners to the gate

    Mosey BTTF:

    Ring of Fire
    1 good Burpee

    COT:

    Counterama
    Namerama
    Announcements
    Machismo took us out.

    NMS: We missed the Q this morning. We hope everything is okay and all is well. We will see you next time buddy. What a great morning for a Hot Potato Q, I think we all needed it. Thank you Machismo for sharing more about your friend Swipe Right and for taking us out today. We are all sorry to hear this devastating news. We are all here for you.

    F3 RVA is not slowing down for the winter. The list of Announcements is growing and that my friend is awesome. Everything from the Frozen Triangle, EF Hutton’s call for Monthly Challenges, and did you see PIGSKINS New Year’s Resolutions? Grow Ruck coming in March, Currahee working on a CSAUP, First Watch has a tshirt (last day to order). Get on Slack for more Announcements.

    Have a great day!
    Oyster

  • Tues OTB

    2 Runner @ Satans Hill and 2 Walkers. 5 plus miles and 3 Miles.

  • Pee Doesn’t Scare Me

    Fifteen extremely excited individuals gathered to kick off ’23 with a run. Route was pre-published so there were few questions.

    https://onthegomap.com/s/7domggp0

    The Route

    • 4s do the above.
    • 5/6s add a right on Huguenot and right on Panorama before heading down the bat cave, please.
    • 6s add a loop at the top of Iris. York, Maple, Fergusson, St Chris before heading down Campus.

    Announcements

    • Frozen Triangle 1/21 @ 6am @ Dogpile
    • Prayers for Gomer Pyle and Pigskin as they prepare for mission to Honduras
    • DC Ruck Event in March. Should be fun. Ask Florence.
    • CSAUP being planned at Currahee. Details forthcoming.
    • Last day for your First Watch shirt
    • Freeze family service tomorrow
    • Please update your emergency contact info on Slack. Open your profile (on a computer, not your phone, and add emergency contact info).
    • CPR certification opportunity in the works

    Moleskin

    Flatline came in jamming to Plush, on CD no less. Apparently he’s been retreading 90s grunge since breakfast club on Saturday. Rock on.

    Anthrax needs to do a better job training his dog where to go to the restroom.

    Thanks for showing up and getting the day started strong.

    Splinter.

  • Over hill, over dale

    3 guys including one kotter got together for some hill repeats.

    We ran the triangle hill in giles multiple times until YHC’s hip decided to not work anymore. Then we stopped.

  • Back At It

    With the ruckers scared away by the unseasonable warmth, 3 runners looped the Atlee school complex three times, taking a shortcut the last time, to log 4.31 miles. The pace was thankfully fairly moderate. Numbers, names, and Opus took us out.

    As a reminder, there is a HDHH tomorrow at 6:00 p.m. at the Hanover PBR. Corned Beef is collecting slightly used shoes for donations.

    The Pax saw many other runners and walkers enjoying the weather. YHC enjoyed discussing the tv and movies he had been watching during his recent down time. There was also thoughtful discussion on Davar Hamlin and other reminders of tragedy and mortality. Good to spend the time running and enjoying the freedom movement brings. It is always a pleasure running with Opus and Mr. Holland.

  • First Heartbreak of 2023

    7 of the West Ends finest gathered for this weeks episode of Heartbreak Ridge

    Mosey to COP

    Mosey to PES School for a Triple Check. P1 Run the Loop, P2 HRM’s, P3 LBC’s

    Mosey to side lot of PES School for Triple Check 2. P1 Run the Loop, P2 Jump Squats, P3 Wall Sit

    Mosey to Pull up Bars. P1 5 Pull Ups, P2 Squats x 6 rounds

    Mosey to QMS Bus Loop. Bear Crawl 2 poles, Lunge or Squat for 2 more poles until the end

    Quick round of Pickle Pounders

    Mosey back to the Flag for 30 seconds of Air Squats

    Announcements – White Snake is starting a Brunch Club. This clubs first meeting is Saturday, January 7th at 0630 at the Starbucks where the Gridiron Gang meets after Gridiron. Run 3 miles at 9/10 minutes pack over to the workout and a 1.5 mile run back afterwards. The Frozen Triangle will be on Saturday, January 21st.

    NMS – pretty quiet day, YHC believes this is day 1 for most people coming off vacation. YHC hopes that everyone has a happy and prosperous start to the year.

  • Thump in the gloom

    11 Gloom warriors came out to SH to start the new YEAR, week and month the right way. It was warm and balmy as 8 started the warm up mosey, POG and Ponch came running right behind. As the group nestled in for warm-arama breaks and thump were heard in the distance. According to the stunned deer here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, About midway through an SUV roared into the parking lot (Honeymoon) with a grill alteration.

    Curl-de-sac tour 2.0 (Through the villages we go).

    Mosey through the path to the sister hood. At each Cul-de-sac do 20 merkins, 20 LBC’s and 20 Squats. 8 total sacs on this 1.2 mile loop. All told we logged 2.1 miles.

    Announcements: see slack. Frozen triangle, etc.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!  

  • 2023 Leadership Challenge: The Rotating Q

    Lots of guys have provided their 2023 Challenges, both individual and group. Thank you. I have two private challenges so far that people have shared with me. Good stuff.

    I’ll add one for the group. The Purpose of F3 is to “… plant, grow, and serve …for the invigoration of male community leadership.” We do this through all 5 principles. Dredd and OBT selected principles that are very simple and entirely intentional. Each man should strive to live all 5 F3 principles every week. This includes one easily overlooked: live the Rotating Q. 

    Some guys Q all the time. Some guys almost never. Let’s spread the love and leadership in 2023. We have all heard the phrase about teaching other men to fish…

    This is not a dig on specific guys Qing. For example, we celebrated an accomplishment this week with Doozy’s 100 Qs. That shows incredible dedication and a ton of work to prepare 100 times. Lots of hard work goes into each Q (and lots of Mankillers). In particular, Doozy showed an enormous willingness to post at certain AOs when only 1-2 other guys are likely to be there. That’s dedication. T-claps. It’s not easy to post by yourself.

    That said, with only 5 principles for F3 (“led by a rotating Q who participates in the workout”), it surprises YHC how many AOs have the same 2-3 people lead a majority of or almost all of the workouts. We should challenge ourselves (and challenge each other) to better achieve the purpose of F3.

    When there are only 3-4 attendees at an AO, there is only so much we can do until we get more attendees (a separate issue that lots of guys are chatting about how to address). With 7-15 guys regularly posting at many AOs, having the same guys lead most weeks is overkill, limits the growth of the other men, and misses the point of how F3 builds men who can reinvigorate their Community. 

    Dredd pulled idea of the rotating Q from the US Army. Other services use the same idea. Over 250 years, these organizations have learned a thing or two about developing new guys into veteran leaders. The rotating Q is a concept rooted in asking a newbie to take on a small task, almost any small task. This is often described as a reward or sign of a leader’s confidence in a young soldier, sailor, airman, or Marine. It is an opportunity for that person to grow and lead in a relatively controlled environment. How badly can one sailor ruin PT through poor leadership? Usually, not too badly. Sometimes, it can be bad. But, guys learn. “Push yourself” means more than “push yourself physically.” My nephew, a 20-year old Marine, took on leading PT recently. He did fine; not awesome (so he says). However, to the sergeant, lieutenant, or captain leading a young person who improves regularly by leading PT, maybe soon that person can lead others in more complex, “real” work. Or, that’s the concept. The downside is that an officer or NCO who does not delegate small tasks, such as leading PT, will struggle to develop his team over time. His new guys will only have learned to follow the officer’s specific direction. They will have missed an opportunity to grow into leading on their own. This will result in failure for the troops and the unit (and obviously failure for the leader as well). 

    This is one area the Russian Army is struggling in Ukraine – every man looks to the head guy for almost all direction. Most recruits do not learn to do anything on their own. The system discourages leading. The men do what they are told. When the Ukrainians kill the head guy, the Russian team cannot continue. Ukraine’s military knows this, so they target the head guy. Some of you may remember last spring when the Ukrainians were counting the number of Russian generals killed in combat. That was intentional. From Ukraine’s perspective, the “single leader” approach is an excellent way for the Russians to lead their army to failure. By contrast, the Ukrainians (and the US) teach “next man up” through incrementally developing talent. That is F3’s approach. But, only if we develop leaders who actually do it.

    The intention of the Rotating Q at F3 is that as a man becomes better at leading a workout, he will grow more confident, comfortable, and competent at leading anywhere, and that will translate to life / family / work outside the workouts. In short, the purpose is to train men during the First F to lead outside F3.

    52 weeks a year means each AO meets 52 times. Simple math: 10 pax at an AO on average and the math comes out to about 5 Qs per man. No Toll, RAMM, Spider Run, SOT, FW, Hoedown, Gridiron, Rock N Roll, Currahee all have attendance in this range. Some other AOs are just about there.

    Getting specific for 2023, for those of you who are the Site Qs, this is an opportunity to recruit, plant, and grow additional guys to Q (and probably specifically ask some guys to downshift / share the load). Examples:

    Punisher: we have let one guy Q 21 times. Those of us who attend Punisher need to help Chum.
    Wednesday Broga: The PAX is learning the lingo, and recently, we have started to give Last Call a breather.
    First Watch: a different Q almost every week, rotating through at least 14 different Qs in the last 20 or so weeks. Living the dream.
    The Clinic: With the Site Q changing the day of the week, time, time zone, and location, this a challenge.

    Some of the other AOs…same guys signing up, same guys lead, and pretty soon, we look like the Russians. Challenge yourself to recruit others to Q. If you are not signing up to Q, set a goal to step up and challenge yourself in 2023.

    Let’s live the principles. F3’s mission is not for a handful of guys to lead all the time – the mission is teaching other men so that they are ready to lead.

  • Something new

    9 fine gentlemen gathered to start the first Monday of the year off right at Hoedown. Here’s how things went:

    COP: SSH x 20, DQ x 10, CP x 10, IW x 12, shoulder taps x 10, mosey to somewhere dry, aka church parking lot loop.

    Partner up for a Dora: 100 HRM, 200 Superman (crowd favorite), 300 LBC

    Keep same partners for Something New – 30-60-90-90-60-30. Two exercises (plank / jump squat). Partners alternate every 30 seconds, 60 seconds, 90 seconds, repeat 90s and back down. FIA to the back church lot for…

    11’s with Gomer’s favorite Crab Cakes and Lt. Dans. After a quick mosey back towards the flag we wrapped up the morning with another something new 30-30-60-60 including burpees and people’s chair. Significant fun was had by all.

    Numberama, Namerama, Announcements (Triangle in January, Pre Grid Iron breakfast coming soon, prayers for Swipe Right’s family – funeral on Wednesday), and YHC took us out.

    Moleskine: Thanks for the privilege to lead this morning & humbled to realize we couldn’t even watch the world record 9+ hr plank hold at 2x on youtube… until next time, GP.

  • Welcome to 2023

    5 DaVillians decided to start their New Year off with a beatdown.

    • COP
      • Parking lot tracers
      • SSH
      • Imperial Walkers
      • Don Qs
      • Helicopters
      • Arm circles
      • HRMs
      • Trunk rotations
      • Scorpion kicks
      • LBCs
    • Phonics 4 corner – Big parking lot
      • Each PAX posts at a corner and does an exercise, the 5th PAX is the runner/timer. The runner runs to a corner to take over the exercise, the relieved PAX now becomes the runner and runs to the next corner. Rinse and repeat until everyone has done every corner.
      • C1 – Merkins
      • C2 – Squats
      • C3 – Flutter kicks
      • C4 – Carolina dry docks
    • Mosey to back of school for some partner touch the tree
      • P1 – Donkey kicks
      • P2 – Touch a tree and back
    • Phonics 4 corners (redo) – same concept as first routine but this time with better instructions from Q
      • Mosey to bus loop to form 4 corners
      • C1 – 4 x 4s
      • C2 – Lt. Dan’s
      • C3 – Arm circles
      • C4 – American hammers
    • Native American run back to Flag with merkins for end runner
    • 1 MoM
    • 1 minute of stretching
    • Numberama, Namerama, Trout took us out
    • Notes:
      • It was good to post again after missing much time due to illness and the Holidays.
      • Get your New Year’s resolution started with posting to some F3 workouts and getting in shape.
      • Hard work was put in by all. Thanks gents!