Category: Richmond, VA

  • 39s, 13s, and a Black Cat.

    It was 4 of us starting out at the latest edition of Rockwood Park’s Rock n Roll. Beautiful morning for a birthday Que. By the time it was over with, I don’t think any of the PAX will forget how old I am any time soon. We started out moseying over to the parking lot on the other side of the playground and a black ?‍⬛ crossed the road right in front of us. Not that it was going to stop us. Here’s what went down.

    Circled up for the usual intro and warmup

    Various exercises performed In Cadence

    SSH, Imperial walkers, Don quyotes, Canoe holds with arm circles, variations of LBCs, merkins. Just as we finished the warmup McRib showed up to make our foursome a fivesome.

    Next we all performed 3 sets of exercises at each end of the parking lot.

    39 chair dips, 13 merkins

    Mosey over to the small hill near the concession stand.

    39 double count mountain climbers at the top of the hill

    Run down the hill

    39 squats at the bottom

    Bernie Sanders up the hill 3 sets

    Next an Indigenous Native American run all the way to the start of the gravel road and back with the trailer doing 5 WW2s and running to the front.

    3 more sets of exercises at each end of the parking lot near the playground short ways

    39 double count toe taps

    39 double count Imperial walkers

    Next we would do a lap around the park, stopping at each speed bump and doing 13 SSH (7 speedbumps). Good conversation during this lap. Got to hear how Wet Bandit, and McRib got their names. (Both good stories)

    Next up wasn’t quite the finale, but it was what I was building up to.

    2 things I hate and I decided combined them to make 1 rep.

    Lieutenant Dan Burpees(lunge, lunge, squat, burpee)Mudslide suggested doing the burpee first.

    3 sets of 13 performed at each end of the parking lot.

    It was also at this time that a lot of the baseball teams were showing up, so it was nice to kind of have an audience.

    Next we moseyed over with some Bernie Sanders,to the basketball court without the fence around it.

    Chum’s one legged LBCs x13 each side, then 13 with both legs straight and off the ground. REPEATO.

    39 Alabama Prom Dates In Cadence

    39 Supermans NOT In Cadence

    Mosey back to the flag for a couple minutes of Broga led by Mudslide.

    Circle up for names, numbers, and announcements.

    Great morning for a workout. It was a small group, with a lot of regulars at other AOs for SOJ takeover, but a good PAX. Everyone pushed through and got it done!

    Check Slack for everything going on.

  • No Retreat!

    17 warriors for Jesus (including 8! FNG’s) attending the WEAG Men’s retreat escaped their tentsacks bright and early to shout NO RETREAT! into the perfect 70 sunrise on the James River. For your reading pleasure, here’s the instant replay on these heroes taking the hill of victory:

    The THANG:

    WARMERAMA: 

    • Mosey loop around the massive driveway circle and circle up overlooking the river
    • Welcome and a review of the F3 Mission, Core Principles, and Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey down to the dock
    • TRIPLE CHECK:
    • Squats, Incline Merkins, and moving partner  bear crawls the crazy-steep grass hill up to the house

    COP #2:

    • Line up at the bottom of the hill for a BATAAN DEATH MARCH with the PAX lunging up the hill 100 yards while last man completes x1 Burpee then sprints the the front

    COP #3:

    • MOSEYRAMA – variable movement exercises for 200 yards (bernie, shuffle, butt kickers, high knees, etc) with plenty of going back for the SIX 
    • Circle up for IC American Hammers & Flutters

    COP #4:

    • Mosey into the pine forrest with each PAX picking their own tree
    • x10 Hoedowns IC
    • x10 Dirty Hookups IC
    • x10 Donkey Kicks IC
    • Repeato for Round 2

    COP #5:

    • Mosey to the river overlook for PLT’s 
    • x20 reps each, x2 rounds

    Mosey BTTF:

    • x3 minutes of final reps & stretch

    COT:

    • Counterama # 17 (x8 FNG’s)
    • Namerama
    • YHC took the PAX out in Prayer

    NMS:  God provided these lads with an AWESOME retreat on the river, perfect weather, corn hole tournament, massive steaks off the grill, jet skiing and paddling on the James, some poolside worship, and of course a classic DTH sweatfest. Super fun to have a bunch of FNG’s come out, all pumped up to join F3RVA and post again soon. Ya’ll better watch out for Snap, Slider, and Spielberg – these teens are hungry! YHC has worked on Hangman for a looong time and he’ll be an awesome addition to our PAX. Also great to welcome a transplant from Tennesee F3 nicknamed Tebow who’s our church’s youth pastor. Always appreciate the stalwart support of F3 brothers like Draper, Chaplain, and Scrum who would post with YHC no matter the conditions or numbers. God is good all the time! SYITG, DTH

    Prayer Requests:

    • Recent school shooting
    • Canada wildfires
    • Virginia 
    • Ukraine

  • Flying Solo

    YHC got an early start this morning. I was eager to try out my new watch I got for my birthday. I was pretty sure my old watch was shorting me mileage and I was correct. I was having the worst time getting my pace under 10 minutes per mile and today I was right at 9 minutes per for 6.2. Took a couple laps around the park and a couple half pipe loops on Courthouse. I made my way back to the parking lot at 6 am for ruckers and 630 for runners, but I was flying solo. Put the ruck on and grabbed a 30lb dumbbell and did a lap around the park. Beautiful morning for a Birthday Que!

  • Thinkin About Postin with this New Guy from Logistics…

    7 Disgruntled Initech Workers including an FNG were called in on Saturday. Here’s what Milton and his Stapler observed :

    Mosey around to other side of school where benches are

    Definition of F3, Core Principles and Mission Statement

    Triple Check : Dips, Stationary Lunges, Timer runs to tree and back

    Mosey to parking lot hill

    Dora : 100 Merkins, 200 Chum’s One Legged LBC’s, 300 Squats

    Mosey across street to baseball field

    Bearmuda Triangle : 1 Burpee at First Base, Bear Crawl to Second Base then do 2 Burpees, Bearl Crawl to 3rd Base then do 3 Burpees, Repeato going back the other way to First Base

    Mosey to Basketball Court

    4 Corners with 10 Ball Dippers DC, 20 Merkins, 30 Plank Jax, 40 Chum’s One Legged LBC’s

    2 Sets of Suicides going across the combined distance of the two courts without stopping (1 Set = Run 1/4 way then back, run 1/2 way then back, run 3/4 way then back, run to far side then back)

    Mosey BTTF

    1 Min & 30 Sec of Flutter Kicks

    DONE

    Numbers, Names, YHC took us out

    Continued Prayers for State Farm’s M’s family stress and YHC’s Dad’s parkinson’s disease

    Announcements : Summer Tour continues!

    NMMS : YHC’s facebook post yesterday worked! It brought out FNG Jim (James Stohlman) now known as Initech because he works in Logistics (watch Office Space movie if you don’t get this reference). The Crucible AO is serving a great need providing an AO in the Manchester area which is under-served. It’s the farthest east of our AO’s. Put the word out and EH some new guys to get out there. State Farm, Bed Pan and YHC all punched a ticket on the Summer Tour today! Final Thoughts : Shout Out to Flintstone who ran a 10k before posting today. That heat hits different at 7:30 am. YHC was on the struggle bus today.

  • A Trio for BC

    EFH and Boberry were patiently waiting as YHC rolled in and planted the flag before hitting the roads around Dogpile. Mostly flat ground traveled with discussions of the tour, takeover, and fast food work culture. Good start to the morning.

  • Cutting the cord

    Wilson may be ready to join the ranks of the millennial and GenZ cord cutters. Aisle 5 still watches PBS on a 13″ screen. The 3 runners added some extra mileage to avoid Mt Midlo but that may not have been easier. Boberry will always say yes to the Manders hill if given a chance.

  • Run/Walk Special

    5 runners and 1 Rucker dismiss the haze and came out for another tomato run

    The night before Opus suggested a 4 minute run and 45 sec walk set so the PAX. YHC lead the PAX through Rutland, Kroger, and Bojangles loops to us 4 miles

    Felt good to take it a littler easier that morning

    Spit On That!

  • SOJ TAKEOVER COMETH – ARE YOU READY??!!

    Goodmorning F3RVA:

    10 HIMs charged New Market’s infamous Satan’s Hill this morning to ready for the upcoming takeover of all F3RVA starting tomorrow!

    Mudslide and Heist took the reins this morning for Flex Friday.

    Warmup:

    • 3 Laps around the parking lot
    • Helicopters
    • Arm circles (Front and Back)
    • Copperhead squats
    • L.B.Cs
    • A.P.Ds
    • Front Scorpion stretch
    • Planks with some merkins
    • Cobra and downward dog stretch

    Part 1: 11s across the parking lot with cinderblock squats and merkins (feel the burn!)

    Part 2: Mixed bag

    Split into three groups. One group worked with mudslide and did sandbag carry/atlas stone/bucket carry.

    The other two groups did triple check: cinderblock swing/cinderblock dips/cinderblock farmer carry (timer).

    Clock was ticking. We didn’t have time for everyone to play with Mudslide’s instruments of pain…next time.

    Part 3: Exercise bands + Hill – MUSH!

    Groups of 2. Bands around waist…sprint up the hill 10 seconds…jog in place…repeat until you reach the top. Switch…each guy got to go 1x.

    Time.

    Numbers/Names/Ball of Man.

    FNG: Shout out to Benny for bringing us Alex aka “Stellar.” Alex comes to us from Baltimore (4 years ago). Has two kids. Works in logistics. Training for a marathon….went to Elon (hence Stellar?). A few other names thrown out there like “crab cake, etc.” Welcome Stellar! Dude is in good shape!

    Announcements:

    SOJ takeover starts tomorrow. Get some!

    SOJ Happy hour tonight at diamond billiards. See you there.

    Do the summer tour. Fun times.

    Thoughts: Brings me great joy to see new faces in the gloom. Shout out to Benny for bringing an FNG this morning (double cool since Benny has been out for less than 2 weeks). Seriously guys – there are plenty of dudes that need this…not just the fitness, but the camaraderie, etc. Getting up early and pushing it builds character, makes us stronger so that we can serve our wife, kids, family, friends, and community. Grab a buddy and bring them out.

  • No Yacht Rock…Just a Swampy Beast

    Four hit up BWES for this week’s installment of Twin Team. Here’s what went down…

    Mosey to blacktop for COP: SSHs, IWs, DQs, Cherry Pickers, Merkins, LBCs, Flutter Kicks

    Head to the jungle gym for a six pack:

    1 pull up, 5 merkins; 2 pull ups, 4 merkins…up to 5 pull ups, 1 merkin and then back down

    Mosey to the swamp for a beast: WWIIs, Ball Dippers, Merkins, Crunch Frogs, Lt. Dans, Burpees

    Head over to JRHS for a quick Dora with 100 dips and 200 LBCs.

    BTTF for 1.5 minutes of Mary (Hello Dollies and Rosalitas).

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    Announcements: SOJ Takeover next week, Happy Hour tonight at Diamond Billiards (5:30ish—??)

    Prayers for Draper and his stress levels. Prayers for injured PAX and those traveling.

    NMS: What a beautiful morning to be out at Twin Team. How is it June 9 and only 56 degrees? TT is such a great AO…always more to explore than possible in 45 minutes. After two weeks of going down to the river, watching the sun rise, and listening to Yacht Rock, YHC decided to take the PAX to the swamp instead. Nothing like a good beast. Great to have Escobar out for his second time at TT…keep coming back!

    During the Dora, a vehicle pulled up in the parking lot and started honking at the PAX. YHC immediately wondered who this Karen was. Were we running around their precious parking spot? Turns out the Karen was actually OC just stopping by to say hi before heading to the airport (and driving his Ms vehicle). The PAX appreciates the love OC.

    Enjoy your Friday gents!

  • There’s no such thing as too smooth

    8 Captains and no Tenielles made their way to BWE last Friday. Rumor has it some yacht rock was in the forecast. Since that always sounds better by water, down we went to the banks of the mighty James. Once there the tunes were turned on and the smooth was turned up to 11. Here’s how it went down:

    5 burpees

    SSHs

    4 burpees

    Jazzercise 

    3 burpees

    Copperhead squats

    2 burpees

    Hairy Rockettes 

    1 burpee

    More COP with some ab work

    The Merkin

    Pole smokers 

    Squats

    Runner goes down to the water and back 

    quick pic by the water, a few dips then.

    Time to head back up hill to the flag. got some extra credit. Leave no man behind, and leave no man where you found him.