Category: Richmond, VA

  • Morning Wood

    It was 2 early birds for the Morning Wood. Glad to have the Chaplain there to run with YHC today before Gomer’s beat down. Conversation was aplenty as we discussed how to balance our lives between home life, and F3. Something we both had to work on this week.

    It was a good run on the usual trail. About 2 miles logged. We didn’t solve all the problems in the world, but I felt a lot better heading into the rest of the weekend about what is going on in my life. Just reminded me how important F3 is to me.

    Happy Father’s Day to all the Dads!

  • Beatdown in the sun

    Four faithful found their way to The Crucible for a beatdown. We did
    COP: SSH, Don Qs, Imperial walkers, Merkins, LBCs, Scorpion Kicks

    Start with 4 corners matching the Hoops. Alternate bear crawl & lunge between hoops. Start with 10 Hand Release Merkins, then increase by 5 each stop. Mosey over to football field. Partner up. 3 rounds of 1 partner runs to other end, 5 burpees, and back while other partner does Benchkicks. Head over to some shade for 3 rounds of 25 PLTs. Head over back to school for Dora 123: 100 Donkey Kicks, 200 Dips, 300 squats. Over to playground for 3 rounds of Pullups. Finish with 3 minutes of Mary and stretching. YHC took us out.

    NMS: Great to meet State Farm this morning. He posted right as we got started and having him as a 4th gave the Q more options. We were missing a lot of the Crucible regulars but we had a good beatdown. YHC encourages the PAX to come out and give the Crucible a try if you have not posted.

  • Ariel is too easy

    10 PAX came out to R’n’R to see if Heist would merlot after some bourbon fueled Cheer with the Rountree crew.  Sadly none of rest made it, not even a little late.

    Fudd scoffs.

    Welcome with 5 burpees  mosey to parking lot

    COP – F3 Mission. Disclaimer. All exercises IC: 25x SSH, 10x Don Quixote, 10x IW, 15x Ukrainian Soldier, 10x monkey humper, 10x Gorilla Humper, 10x full squats. 20x Merican, 10x wide arm, 10x Shoulder taps, 10x Shazzam, 20x WW2, 40x multi legged LBC, 10x Flutter Kicks, 10x Hello Dolly, 10x Rosalita,10x Alabama Prom Dates,  Kims and Lisas. 21min COP.  Mosey to playground.

    Triple check. Swing pumps, squats and run the apparatus. Mosey to baseball field.

    Partner up. straight up Dora 100x Merican, 200x WW2, 300x Squat. Bear crawl and crawl bear on the hill. That was too easy so quick demo of crawl bear up a hill. Mosey to the parking lot.  9x Burpee thanks to mud slide actually being friendly enough to get a reaction from a passer by

    New partners. Bear Crawl catch me around parking lot.  10x WW2. 5x booyah Merican when switching who knew all cars wanted to leave at that moment?

    5 min of Mary.  Rotate around calling 10 of an exercise.

    YHC took us out.  Prayers for Cha Cha. TYA and Blue Moon for recovery.  2nd F at Starbucks where YHC libation wanted to get on the table many times.

    NMS – welcome to Cholula who hails from south Texas and whose M is from North Mexico. Spicy. Strong consideration for Ariel on account of a quote well apportioned mermaid tattoo- but that is just too easy. YHC enjoys being south of the James with a great crew. Great to see so many neighbors out.  YHC soft EHd Ray who spent 28 years in the Army ad an infantryman and medical services – he is missing the boys, lets get him out.

    Get some.

     

     

  • F3 Hampton Roads : Ignite AO VA Beach

    12 F3 Brothers descended upon La Playa de Virginia. Here’s what the pedestrians and hotel onlookers observed :

    Mosey to trash cans and BTTF then circle up

    Definition of F3, Core Principles and Disclaimers

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

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down

    THE THANG :

    Partner up for Mini Dora : 50 Pull Ups, 100 Ball Dippers DC, 200 One Legged LBC’s, Timer runs to trash cans and back

    Form teams of 3 for a Triple Check : Dips, Flutter Kicks, Timer runs to lifeguard stand and back

    Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    Line up in single file straight line for Bataan Death March : PAX in back does 2 Burpees then sprints to the front while the PAX in line are doing Lunges. Flap Jack and Repeato for about 100 yards 

    Head to the water and line up side by side in a straight line at the surf line : PAX at the back of the line bear crawls to the front while the rest of the PAX do Navy Seal Burpees in the water. Flap Jack and Repeato until all PAX have bear crawled

    Mosey BTTF

    1 minute of Flutter Kicks IC

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayers for Scully and Flatbed’s sons, Prayers for healing for YHC’s Dad

    NMMS : Man I love this AO. Can’t beat this vacation spot. It’s YHC’s second year in a row posting here and staying at the Holiday Inn North Beach. Enjoyed seeing Free Fall, Average Joe, and Scully for the second year in a row. Enjoyed seeing Funny Car after our last post in Richmond together. Thanks to him for inviting me to guest Q. Nice meeting e everyone else including Bilbo who was DR from F3 Sacramento and welcome Sea Legs to F3! GET SOME!

  • Dogpile – HP

    8 Spartans ready for a Hot Potato Q. YHC starts us off!!!

    WARMARAMA:
    Mosey down to the lake stopping about half way for some Warmarama: SSH, Arm Circles, Copperhead Squats, Imperial Walkers, Cherry Pickers, Hello Dollys, Flutter Kicks, American Hammers, Rosalitas.

    THE THANG:
    Mosey to the lake. Merkin Lake
    Light Pole 1 = 1 Merkin
    Light Pole 2 = 2 Merkins
    Light Pole 3 = 3 Merkins
    Escalating Merkins, stop at Light Pole 20.

    Reverse Merkin Lake with LBC Lake.
    Light Pole 19 = 19 LBCs
    Light Pole 18 = 18 LBCs
    Light Pole 17 = 17 LBCs
    De-escalating LBCs, stop at light Pole 1.

    Quad Check
    1. Runners
    2. Jump Squats
    3. WWII
    4. Ukrainian Soldiers
    Repeat x 4 rounds.

    Long Mosey back to the Flag: (Total 2.77mi)
    BTTF: 2 minutes of stretching.

    NUMBERAMA:NAMERAMA
    Announcements: Pickle ball Monday’s at Bateau. Don’t worry if you have never played or have a racket. We have you covered.
    Recon Mission: Kubuto has an off the books recon kayak mission today 3pm Huguenot Flats.

    NMS: YHC loves a hot potato. Maybe just 1 more SOJ takeover?
    Happy Father’s Boys. Don’t forget to pick up your charcoal, or refill your propane tank today. You’re going to need it tomorrow..

    Faceplant took us out.

    Oyster

  • Tres Amigos

    Despite the low volume there was little Takeover. 3 formidable fiends and one 4 legged friend on crutches knocked out varying ranges of miles and meters.

    Brief discussion about those who are abroad and across the pond.

    Great to see TYA do laps around Mary despite 2 days after surgery….the man is intrepid…much respect.

    Hitchhiker wants YOU to play pickleball…. apparently that’s a thing….

    Saab abides

  • Hot potato at The Creek

    5 DaVillians and 1 summer tourist posted at The Creek.

    Mr Holland Q – COP

    Bulkhead Q –

    triple check – P1 touch the tree, P2 pull-ups, P3 dips

    7 of diamonds at baseball field.

    Spit Q –

    catch me if you can around track x 2

    4 corners

    MOM

    Numbers, names, EF Hutton took us out.

  • Bloody Knuckles rides again

    4 men that would rather bike than run met at the Big Dog Wed AM for a loop around the city. Route took us north on Hamilton, looping East on Brooklyn Park down to Shockhoe Bottom where we turned south taking the Canal path west to cross the river on Potterfield, west on Riverside, crossing back north across the River on the Nickel, then back to Woodfin. Distance 17.05 miles in 1h 17min.

    NMS: Great ride with good dudes watching the sun come up over the river and seeing the city right before it starts buzzing. Enjoyed it fellas!

  • 10 men. Two dogs.

    Last day of SOJ takeover. 10 dudes hit the mean streets of Henrico county this morning.

    The route: a simple jog down Ridgefield Parkway and back to the flag. Distances covered between 4 and 6 miles.

    Numbers/Names.

    Hutton took us out in prayer. Prayer requests:

    1. Safe travels for Doozy (baseball trip with family to Villanova) and Boberry (visiting his parents with the boys).
    2. Prayers for TYA and recovered from knee surgery.
    3. Prayers for Gypsy and heart condition.
    4. Prayers for any members of the Pax that have not been out in the gloom lately.

    Great seeing everyone today. Enjoyed talking with Lighthouse (my big data competition) and Pinto who I don’t get to catch up with much.

    Enjoyed coffee with you all today as well.

    I hear Gomer has the Q at Rock and Roll tomorrow. Come out and support.

  • “Spread them wide”- She

    12 strong posting to SH for a Flex Friday with a bit of running mixed in just to keep the PAX honest. According to the 39 frogs sho have perished in NM pool so far this year this is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks, 

    Triple check 1 with coupon: Curls, Skullcrushers and runner to the stop sign.

    Triple 2 over head coupon press, Jerkins, runner to the rock pile.

    Ring of fire: Each Pax chooses exercise. We did 12.

    Coupon overhead lunge across lot and back.

    Triple 3 bent rows, overhead press and runner to the rock pile.

    Announcements: see slack.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!