Category: Richmond, VA

  • No Slurpee

    Five posted for the last Punisher of November. Mosey under the oaks for startup pentagon with several old favorite warmup moves. Relocate to the edge of the school yard for the first of seven 11s – alternating Merkins and Squats. Move to the school driveway and find a curb for the second – with Rocky Balboas and Overhead Presses. Next, to the playground for the third with Swingset Jerkins and Jump Squats. Find picnic tables nearby for number four with Incline Merkins and Incline Merkins. Jog to the outdoor classroom for five with Dips and Bench Kicks. Find nearby grass for six – Curtsey Lunges and Back Lunges, and seven – Box Cutters and Flutter Kicks. Finish with some stretching, etc.

    Nice turnout. Good seeing everyone.

  • Kettlebells: Holy Roller Edition

    3 PAX posted for an end of the day K-Bell workout on church grounds. A brief summary for your viewing pleasure:

    Warm-Up: Lap around the facility, stopped at various points for exercises: SSH’s, Don Quixote’s, Helicopters, Alabama Prom Dates, Plank Jacks, Arm Circles.

    Exercise One: 4 corners (prostitute):
    10 x WWII sit-ups with lift
    20x Upright Rows
    30x Lawnmower Pulls (alternate sides)
    40x Flutters with overhead hold

    Exercise Two: Out and backs with the kettle’s
    – Around the Worlds
    -Reverse Forearm Curls
    -Upright Hold

    Exercise Three: Triple Check
    -run to the bottom of the hill and back
    -Tricep extensions
    -Goblet Squats

    Back to the Flag for Numbers/Names/Announcements

    YHC took us out

    Final Thoughts: It was great to see Fresh Prince making a return appearance. The workout was designed to be somewhat leg injury friendly with no sprints, jumps, or things of that nature. Our plan is to potentially meet weekly from 8-845 pm at this location. Feel free to join! On the ride home, YHC realized that I had to Q another workout in approximately 7 hours.

  • Truck Talkin’

    Big Rig and I hit the streets early on Saturday morning. Missed the memo that Rock N Roll was going to be “leg day.” Enjoyed catching up and getting some miles in.

  • Shaqaroni

    10 strong showed up to challenge Satan’s Hill and start the week off right. The PAX debated the Shaqaroni and whether it was anything other than a pepperoni pizza. According to the frozen tundra here is what happened.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, Coper head squat, Dead man hang, Merkins, Flutters, Dollies.  

    The thang:

    Run route of Sultree to Prenoman to Willimore to Amsynth back to shortcut to flag. Stop at every snowman (lawn decor or mail post light cover). Perform 1 set of 20 Merkins, 20 LBC’s and 20 squats at every snowman.

    Announcements: Shaqaroni is just a pepperoni pizza. See Slack!

    Prayer Requests: To honeymoon’s family.

    YHC took us out in prayer.

    Make Today Awesome!  

  • Hacksaw Jim Duggan

    6 Hacksaw Jim Duggan Fans met for another edition of off the books. 6:00am everyone let out a HOOOOOOOOOOOOOOOOOOOOOOOOOOOO, put in some work and them met up for a much-needed 2nd F.

  • Many Questions, but Today Only One

    Nine fine gentlemen gathered at the no longer darkest AO in RVA to compare winter gloves and who wore them best. Eight launched promptly at 0530 to the front of the school while we picked up one that ran to the AO on the way. COP was frosty and was as follows:

    COP

    • SSH x25
    • Imperial Walkers x10
    • Helicopters x10
    • Copperhead Squats x10
    • Don Quixotes x10
    • Mountain Climbers x10
    • LBCs x20
    • Merkins x10

    The Thang

    Very short jaunt across the street to the church parking lot, avoiding curb obstacles, for the first set of exercises. This exercise is called Escalating Fibonacci Arrow Trifecta Plus Bonus. Start at the first arrow (arrow 0). Three exercises at each arrow, running back to the start after each arrow’s exercises were finished. Exercises were Merkins, Squats, WWIIs. When we made it back to the start we finished the set with said number of burpees. There were 8 arrows (plus the zero’th arrow) so we did sets with the following reps 1, 1, 2, 3, 5, 8, 13, 21.

    Mosey back to the now very well lit blacktop for a similar format but following the numbers painted on the ground. We ran to a number, did 3 exercises of that number, then ran back and did burpees for that number. Exercises were Diamond Merkins, Jump Squats, WWIs. Numbers were 1, 2, 3, 6, 5, 4. Wait for Fudd to collect his sweater and off we went.

    Medium length meander to the top of Lindsay for more exercises and running. Partner up. 1st partner runs 25% of the way down the hill while the other performs an exercise. Flapjack and repeat. Then 50%, 75%, 100% with different exercises. Exercises were Werkins, Lunges, SSHs, LBCs. We didn’t get to 100% so we did LBCs to collect the 6.

    BTTVSF where announcements were made and YHC took us out.

    Announcements

    • Happy hour 3-6 Saturday at Hardywood West Creek with some F3 brothers from The Capital region
    • Honeydo Sings the Carols @ Fudd’s house on 12/18. Details on Slack.

    Moleskin

    YHC was promised questions a plenty, only received a few, with the rest being substituted for $h!t talking. Said talking subsided after number 2 of Mr. Fibonacci’s sequence. YHC believes everyone was disappointed there was an 8th arrow. Well done fellas.

    Kudos to Pigskin who showed up, modified, and still crushed many of the exercises. Find a way to post. He did. What’s your excuse?

    Mumblechatter was high between exercises but not so much during. Too much counting? My 5th grade math teacher would be proud.

    See all y’all in the gloom one day this week.

    Splinter out.

  • Getting HP ready for his first half Marathon

    5 bootcampers and 1 rucker made it to R&R for some wet and wonderful fresh air according to the squirrels this is what happened.

    mosey to the first covered picnic area for COP

    DQ’s, Deadman Hangs, Helicopters, Imperial Walkers, American Hammers, LBC’s

    Stay under cover and start with 25 Incline merkins then 25 dips on the benches, 20 IM’s – 20 Dips, 15 IM’s-15 Dips, 10 IM’s-10 Dips, 5 IM’s-5 Dips

    Mosey down the road to the next parking lot Lunge 1/3rd of the way down the length, Deep squat box jumps 1/3rd, Backwards lunge the last 3rd – Reverso

    Mosey onto the trail every hill up Bernie, mosey down hill, do various exercises at the bottoms and some at the tops

    Found one spot that YHC nicknamed the halfpipe where we Bernied up with squats at the top, Mosey down with Ball Dippers at the bottom X2

    Mosey back to the flag

    How much further is it to the end of this trial? We’ve been running a while and HP had an unexpected run with Rosie yesterday. If we keep this up we will have to sign HP up for the Richmond Half next November.

    Finally made it BTTF about 5 minutes late but we’ll call that extra credit

    Numbers / Names Mudslide took us out

    NMS: Most definitely YHC did not plan to do so much running today. YHC thought the loop was a loop within the larger trail but we ended up putting in a lot of miles for sure. My apologies to House Party who was the only not so usual runner in the group.

  • Marv was right…

    FTLOBD…

    Today’s route did have almost the same elevation as the historic UR Turkey Trot….(640ft vs 680ft)

    Route:

    https://onthegomap.com/s/utcmkrq4

    4’s return on same route once reaching the entrance to Glenbrook Circle.

    5’s return after up and back on Summit

  • Sealed

    Three PAX posted for a beatdown and came out looking like coal miners. The Thang:

    Mosey to the new blacktop for a COP: SSHs, IWs, DQs, Merkins, LBCs IC.

    Suicides on the blacktop with exercises: Flutter Kicks, Lieutenant Dans, Merkins.

    Mosey to the playground for 11s with Partner-Assisted Pullups and WWIIs.

    Two rounds of Crawl Bear uphill to a tree and Jump Squats x10.

    Mosey to a picnic table for three rounds of: Dips x20, Derkins x10, Box Jumps x10.

    Back to the playground for American Hammers x30, APDs x20.

    COT

    Prayers for THP residents.

    NMS: The Q called LBCs early to embrace the wet conditions and the blacktop did not disappoint – it felt like a big puddle. During the suicides, YHC looked over to see that Joey Chesnut’s bright gold hoodie had turned black from the asphalt sealant. The PAX then realized they were all covered in it and it did not wash off easily. Maybe next time we’ll just go under cover and do some Mary. Or maybe not!

  • Magnum PI Day 2022 – Building Bridges

    27 guys, including two FNGs posted for the 2022 version of Magnum PI Day. There was some overtime (maybe some false advertising – under investigation), several sweet staches, some great Hawaiian shirts, and lots of great energy and fellowship. This episode transpired like this:

    Pre-game group (there were about 10 of us) who showed up for Stache Broga were treated instead to 30 extra minutes of beatdown.

    COP – We moseyed to the far circle for COP, including SSHs, DQs (Abe Vigoda style), Jazzercisers, Merkins, Mountain Climbers, LBCs.

    Proper Dora – we moseyed down to the bottom of the Golden Triangle and paired up for a proper dora – 1 merkin, 2 LBCs and 3 SSHs = 1 Proper Dora. Complete 50 as a team with the runner running up the hill to the circle and back.

    COP 2 – here’s your broga – mosey up the long road to the parking area at the end of the field for COP – Hillbillies, Imperial Walkers, Alternating Shoulder Taps, Plank, Ankle Taps.

    Mosey back to the Flag to pick up the sleepers/travelers

    0630 – its Magnum time

    Mosey to the customary COP Circle for disclaimer, praise for F3RVA and F3C-ville stepping up to raise $3,300 for The Bridge and back to work, with:

    • 12 Higgins (DQs)
    • 11 TCs (Helicopters)
    • 19 Magnum Merkins
    • 80 SSHs
    • 5 Copperhead Squats
    • 8 something?
    • 19 LBCs
    • 8 Flutter Kicks
    • 8 Box Cutters
    • 1 Burpee for Q’s counting mistake

    First episode 12/11/1980. Last episode 5/8/1988

    To the Amphitheatre to celebrate the 162 episodes total with 9 Incline merkins on each step (18 steps) going up and 9 dips going down.

    STACHE circuit at the bottom with:

    • S – SSHs x10
    • T – Taps (Alternating Shoulder Taps) x10
    • A – American Hammers x10
    • C – Copperhead Squats x10
    • H – Hand-release merkins x10
    • E – BurpEEs x5

    YHC’s stunt double (Vinny) took over the Q and off we wen to the pipeline. A benefit of the later start.

    Triple Check – Run the pipeloop, Elbow Plank, Scissor kicks 3 times through

    Mosey long way around back to the golden triangle circle for some COP, including Dobbermans and 50 WWIIs OYO.

    Mosey back to the flag for Ring of Fire with Dealer’s Choice merkins

    Numbers, Names, Pictures, Announcements, some wonderful words from Jay James from The Bridge and then Jay took us out with a great prayer.

    Announcements:

    • Congrats to C-ville for their successful toy drive. Well done men.
    • Breaking Bread – 12/24 is open. Oyster is taking over the BB Q position. Thanks to Upchuck for all his hard work on BB and thank you to Oyster for taking it over. Its a great service men.
    • 12/18 – Carols at Fudd’s – A Night with HoneyDo.
    • 12/10 – HDHH at Hardywood Westcreek.
    • January CPR Class coming
    • 1/21/2023 – Frozen Triangle
    • Prayers for Honeymoon’s family
    • Prayers for C-ville’s Tinker and his family for the strength and health of their newest baby who was born prematurely.
    • Prayers for Bootleg and his family taking care of his FIL.
    • Continued prayers for all those dealing with illness, injuries and obstacles

    NMS – Jay spoke to us a bit about The Bridge and their ministry. It is great work. Jay’s words were inspiring. Most of all, I thought his point about the importance of us giving our time and showing the guys at The Bridge (and everyone that we come in contact with) that we care about them is invaluable. Spreading our energy and positivity is infectious and the impacts ripple tremendously – more than financial donations ever can. And, as Jay mentioned, making it a habit is key and that is what F3 instills. I am so proud to be a part of this group. You men are Awesome.

    Huge thanks to everyone who participated in this effort and Magnum PI Day. Special thanks to Vinny and Kubota for their energy and leadership. Well done men!

    No More Gumbo For You!