Category: Richmond, VA

  • Heavy Things

    6 locals and an eager Down Ranger convened at WDog on a glorious morning to load up on strength and unload some extra baggage. The stars were out in full affect (literally), and here is what transpired:

    COP:

    Mosey to the Amphitheater Circle, take a quick loop and knock out some warmup exercises:

    • SSH x 15
    • Abe Vigodas x 10
    • Copper Head Squats x 10
    • Merkins x 10
    • a little stretching
    • LBCs x 10

    Thang:

    Mosey to the Rusty Cage for some pull ups, chin ups, dips and Jerkins. All exercises x 5 (3 sets)

    Mosey to the Penny Stage, grab a coupon, and perform the following in cadence. First 2 sets 2-count, final set single count:

    • Overhead Press x 10
    • Curl x 10
    • Squat x 10
    • Block Merkin x 10

    Return the coupons and mosey to the Carillon Field for 4 corners:

    • Carolina Dry Docks x 10
    • Flutter Kicks x 20 (2-count)
    • Monkey Humpers x 30
    • LBCs x 40

    Then, run it reverso.

    Mosey to the Amphitheater (hitting on the hot spots for our guest) for Step-ups x 5, alternating legs with each step. BTTSF.

    COT:

    YHC took us out.

    Announcements:

    • Memorial Beer Mile Oct 29 (See Faceplant)
    • Mental Health Awareness
    • Thoughts for Faceplant’s co-worker, BT’s friend, Slippin Jimmy and his close friend

    NMS:

    What a beautiful morning for a physical beat down and mental cleansing. Just before launch it appeared that Marty from Back to the Future was going to make an appearance, but it was only another 80’s classic driven by our resident director of pastoral care (possibly on 2 wheels, even?) Great to see Buoy out there putting in the work and also to have UniBall from the Great White North PAX in Ohio. Of course the regulars are always a welcome sight. YHC should remember exactly the name of the Ohio Region as it was repeated at least 6 times, but YHC had some difficulty staying focused today. We’ll remedy that at Mary in the morning. Thankfully, and expectedly, the PAX kept me on point. An extra bonus was to have TYA show up for the COT.

    I’m sure YHC’s concentration level was affected by some extra weight and a heavy heart having learned the relationship between Slippin Jimmy and a friend of mine who passed on Monday morning. It is good to lift heavy things but can be difficult to carry the weight of sorrow. Our brothers in the gloom are what we all need and the reason what we do is so important. Love your neighbor, be a rock for your family, give of yourself to others, and don’t hesitate to lean on your friends when you are in need. It may be the hardest thing to do, but the bonds of brotherhood are built for it.

    Stay strong

    -BT

  • Unmentionables in the gloom

    11 dedicated HIM set their alarms a bit earlier than normal to come together and talk about things that probably should not be repeated in polite company. According to the bats in the church bell tower, the following may have occurred:

    Mosey from the VSF to the brick pavers in front of the entrance to the Baptist church for COP, consisting of 45 SSH’s, Deadman Hang, Downword Dogs, Merkins, Don Quixote, Arm circles (big then small), & Hillbillies

    Mosey back to the parking lot to pick up coupons…..1 for every PAX. Mosey to the middle of the parking lot for parking lot circles with the block. We all did overhead press, curls, and block swings followed by overhead carry, lunge, and reverse lunges for a full circuit of the lot.

    Mosey to the grassy triangle with blocks for a circuit of murdered bunnies. Start at the southern end of the triangle and murder bunny north to the first tree, jog back to the start and do 5 merkins, crab walk back to your block and murder bunny further north to the 2nd tree, jog back and do 10 merkins, then bear crawl back to your block and murder bunny north to the 3rd tree, jog back and do 15 merkins, then lunge back to your block and murder bunny the rest of the way to the fence, jog back and do 20 merkins. We did Al Gore for the 6 after each leg.

    Mosey back to the parking lot to return the coupons, then mosey back to the bricks in front of the church for birthday burpees and abs. Do 1 burpee, then an ab exercise, then 2 burpees, another ab exercise, on upward to 9 burpees so we did 9 sets of ab exercises….usually 20 reps IC of each. Ab exercises included: Freddie Mercuries, Hello Dollies, Flutter Kicks, Dying Cockroaches, Crunchy Frogs (I think?), American Hammers, LBC’s, and something else. Once completed, mosey back to the VSF for numberama, namerama, and YHC took us out.

    NMS:

    YHC rolled in hot today with about 2 minutes to spare prior to launch. Several PAX expressed having doubted whether YHC would show and seemed to be quite relieved that they did not have to pivot to a hot potato. YHC was happy to be there to celebrate (belatedly) his birthday F3 style. For those that weren’t aware, YHC was out of town this past weekend, enjoying time at family at a location that will remain nameless. All I will say is it was an island and there was a beach.

    YHC was appreciative of the moral support during the birthday burpess/abs session. There was some confusion as to which ab exercise a “crunchy frog” actually is, and the PAX was very gracious in letting YHC know that the exercise that I thought was a “crunchy frog” is actually a “dying cockroach”. YHC ran over the total workout time by about 2 minutes and again, the PAX were very understated and kind about how they let YHC know about that as well. Everyone seemed to be appreciative of the extra time needed to complete the 45 burpees each to celebrate YHC’s birthday.

    Mumblechatter was at an all time high today, with several stories and comments that would make a lady of the night blush. Next time you see EF Hutton, ask him about precocious puberty……or maybe don’t, especially if you’ve just eaten. Splinter had some choice analogies with regards to arm circles…big then small…..full then partial. I’ll let your imagination fill in the rest.

    OOTW involved activities that kids sometimes walk into unexpectedly that they could go through their entire lives without seeing and be the better for it. Once seen, some things in life cannot be unseen. Properly engaged locks are an often underappreciated blessing.

    Coffee afterwards was enjoyable as always and it was great to have BT join us following WDog. It seems Hitchiker’s absence resulted in a lack of caffeine post workout that sent the PAX looking for alternate sources. Glad to accomodate boys! #FirstWatch is 30 minutes earlier but Starbucks is right down the street.

    YHC is thankful on this, his 45th birthday, for the 8 years he has been involved in F3. These friendships have sustained me during some really hard times and you also helped me build maybe the most robust shed that has ever been raised in RVA. Thanks for everything boys!

    Fudd out.

  • Mount Lindsay

    11 Bootcampers, 3 Runners and 1 Rucker descended upon Midlothian Middle eagerly awaiting a Boberry 3 Year F3-Versary Q but much to their disappoint they were greeted instead with a Florence beatdown. The passing cars on Mount Midlo and runners on the track observed the following :

    Mosey to Mount Midlo and all the way down to the bottom apartment complex entrance.

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC

    THE THANG :

    Lindsay on Mount Midlo : 30 Merkins at the bottom then run to the top and do 10 Big Boi Sit Ups. Run back down to the bottom and do 25 Merkins then back to the top for 15 Big Boi Sit Ups. Continue until you complete 10 Merkins and 30 Big Boi Sit Ups.

    Mosey to side entrance that takes you to practice football field and continue to the grass hill beside Midlothian Middle track.

    Perform an animal movement all the way up to the top of the grass hill then mosey back down for another movement. We did : Front Facing Crab Walk, Backwards Facing Crab Walk, Crawl Bear, Bear Crawl, Murder Gorillas facing left, Murder Gorillas facing right, Broad Jump Kangaroo Hops

    Mosey BTTF for 30 seconds of Flutter Kicks

    Tobit, Rosie and Honeymoon got in a 5 mile run

    Belichick got in a 2.5 mile Ruck as he prepares for a military fitness test.

    DONE

    Numbers, Names, YHC took us out in prayer after COT

    Prayer Requests : Bullseye has a coworker whose daughter is suffering through mental illness challenges. Her name is Olivia.

    YHC’s MIL has Diverticulitis and is in a lot of stomach pain. YHC’s FIL continues to have knee problems and other health issues stemming from being over weight.

    DTH’s sister Elisabeth has a PET Scan tomorrow. Please pray she’s cancer free!

    Gypsy’s sister had a stroke and is in serious condition

    NMMS : Sorry y’all had to deal with YHC as the Substi-Q today. Boberry had to cover at work for a coworker who’s out with COVID. The PAX got some good laughs during YHC’s prayer in COT mentioning that we’ll start dealing with a different type of Suck as the weather gets colder. But you know what they say, “EMBRACE THE SUCK!”

  • Category 2

    Since a hurricane is approaching our shores and cancelled major events across the east coast it was no better a time to do a little WTH hurricane. 

    The goal is 5 rounds for time: 

    Our crew of 5 woke up early set out on the path to complete a hurricane. 

    Round the corner to the cement pad for a Warmarama where we did:

    20 SSH 

    10 Helicopters

    10 Don Qs 

    25 Freddie mercuries

    Recover: 

    The thang:

    Consists of 4 corners all right turns around the Trader Joe’s to the backside of the school and around back to the cement pad for Category 1.

    Each corner we did 25 LBCS.

    At the eye of the hurricane we did:

    60 Squats

    60 scissors

    60 shoulder taps

    40 merkins

    Category 2: round the 4 corners and do 60 mountain climbers at each corner

    At the Eye: 

    Repeat

    60 squats

    60 scissors

    60 shoulder taps

    40 merkins

    Category 3: round the corners 25 LBCs at each corner.

    At the Eye: 4 mins left head to the flag

    All in all this was a heavy hitter and we did not make it to a Category 3, 4, or 5. We will try again soon. 3.5 miles completed on this Category 2.

    Thanks for letting me host! SYITG

  • Russian Army Recruiters

    F3 has recently been on the front page of the NY Times! I’ve seen several back-and-forth comments on Twitter between F3 supporters and those who think of us as some kind of weirdo cult. The F3 supporters have explained why we do F3. I thought I would add my own thoughts, which I have not seen previously expressed.

    We practice essential life skills. Skills you never know when you’ll need, and therefore, must be ready to carry out at any time. Suppose for example, Russian army recruiters are trying to draft you into the Russian Army. You can successfully evade them if you can execute a Jacob’s ladder. Or, you can lose them by climbing over and under railings on sidewalks. Throw in a little Karioke and you’ll be free from those pesky Ruskies. Today at Heartbreak, we practiced these essential life skills.

    Mosey forward, Karioke left, Mosey backwards, Karioke right back to start

    Disclaimer

    Warmup: in cadence

    20 SSHs

    10 Shoulder slap Merkins

    15 Knee-ups

    Stretch

    Mosey to Heartbreak Hill

    Jacob’s ladder with 5 dollies at bottom each time: up the Heartbreak hill 7 times with 1, 2, 3, etc. to 7 Burpees at the top

    Mosey to one side of the Railings on the sidewalk

    11s with Hand Release Merkins on one side of sidewalk and WWIIs on the other side. In between each exercise, climb over one railing and then under the second railing to reach the other side.

    Mosey to outdoor basketball Court

    4 Corner Blimps with alternating Bear Crawl or Crab Walk in between each corner:

    5 Burpees

    10 Lunges

    15 IWs

    20 Merkins

    25 Plank Jacks

    30 Squats

    Mosey to benches in front of Quioccasin;

    10 Dips

    10 Bulgarian Split Squats right leg

    10 Bulgarian Split Squats left leg

    3x in cadence with some Derkins thrown in between the 3rd Dips and Bulgarians

    Mosey to shovel flag for

    20 Heels to Heaven in cadence

    60-count 6-inch leg lift

     

    No Announcements

    Takeout by YHC

  • Party Crashers

    Fifteen elite athletes plus one crotch sniffer huddled for elaborate, but simple directions for today’s Spider Run. Even Flatline knew where he was going today. Routes were declared as follows:

    Routes

    • Everyone head up UR drive and take a right on Campus to Three Chopt
    • 4 milers take the access road then a left on St. Christophers, right on Patterson
    • 5/6 milers take a quick left then a right on Pepper. Left on Hanover, right on Ripley
    • 5 milers right on Patterson
    • 6 milers left on Patterson, right on Charles, right on West Marshall, right on some road, left on Patterson
    • Everyone east on Patterson to a right on Maple
    • Quick detour to the St. Chris track for one lap (opposite direction just to screw with people), waving to Gypsy and other F3 brothers getting track work in
    • Back south on Maple, right on Grove
    • Down Iris around the golf course and BTTF (courtesy Flatline)

    Announcements

    • Prayers were needed today for two acquatences of the PAX
    • PAX is always here to offer assistance

    Numbers, names, YHC took us out.

    Moleskin

    Picture perfect (albeit dark) morning for arachnid galloping. Given the declared routes were in the heart of owl territory, and YHCs group included 50% owl assault victims, Faceplant decided to run waving his arms above his head. He lasted 5 seconds before determining that would not last the entire run, accepting the risk was low as a redwood was running by his side.

    Heck of a party at St Chris track in the morning. Only Gypsy will be able to comment if our clockwise running caused chaos after our one lap and then exit.

    Great to see everyone this morning. Lend a helping hand to those around you.

    Splinter out.

  • 4 years in the F3RVA Boat

    A swarthy band of gloom brothers gathered at NoToll to celebrate the DTH 4 year anniversary. There were promises of something new, and the eager PAX went to work:

    The THANG:

    WARMERAMA:

    • Circle up on the BBall Court
    • Welcome & Disclaimer
    • x9 DQ’s IC
    • x27 SSH’s IC
    • x20 Copperhead Squats IC
    • x18 WWII’s IC
    • 4×4’s Countdown Warmerama (4 down to 1, running across and back between sets) 
    • Numbers derived from YHC’s first F3 post on 9/27/2018, making today 4 years!

    MOSEY TO PAY THE BRIDGE TOLL:

    • Complete dips & derkins to honor YHC’s 621 posts & 219 Q’s

    COP #1:

    • Discover YHC’s Old Town Canoe awaiting the PAX at the gate
    • BOAT INTERVALS:  2 PAX Board the Canoe, rest of PAX carry the Canoe to next Interval, complete called exercise, repeato with x2 new PAX riding each time
    • Exercises completed in sets of 9, 27, 20, 18 (honoring YHC’s anniversary date)

    COP #2:

    • Assemble with Canoe on end of Field #1
    • QUARTER POUNDER WITH CHEESE:
    • PAX pull/push Canoe carrying x4 PAX to 25yard line, complete x25 WWII’s
    • Bernie back with empty canoe
    • x4 new PAX into canoe pulled/pushed to 50yard line, complete x50 Squats
    • Bernie back with empty canoe
    • x4 new PAX into canoe pulled/pushed to 75yard line, complete x75 Flutters (2-ct)
    • Bernie back with empty canoe
    • x4 new PAX into canoe pulled/pushed 100yard line, complete x100 LBC’s

    Mosey BTTF carrying canoe overhead, and pause to take a group photo:

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Today’s team work with the boat was an awesome example of what we can accomplish when we rely on one another. There is more to F3 than merkins and mumblechatter, and YHC is deeply grateful to you brothers who have reciprocated encouragement and accountability. As YHC mentioned in closing, God doesn’t promise or call us to happiness or ease, but rather to holiness and tribulation. We aren’t made to do it alone, and YHC has found a brotherhood in you guys that’ll overcome every obstacle in a way that glorifies God. Here’s to 4 years and 44 more! (And happy co-anniversary to Don Draper!) SYITG, DTH

    Fitness is best Accelerated by running with faster men. There is no best or only way to Accelerate 3S2T – Speed, Strength, Stamina, Toughness (physical) and Toughness (mental). What works best for the individual man will be dependent on the man himself and the circumstances of the time, place and age that are beyond his control. But what is true for all men seeking to Accelerate, is that it works much better as a GROUP than alone. Together, we pool our collective knowledge for the benefit of each individual and spur one another on to places we would never reach alone. This is the power of the Shield Lock, which is the horizontal relationship between men. Together, we sharpen each other–as iron sharpens iron. (QSource 1.2)

    The Shield Lock has a Purpose beyond mere companionship. It is the means by which we fight the Flux, which is the emotional reaction to the peaks and valleys that appear throughout a man’s life. When things go well for the Amateur he is Happy and thinks the good times will roll on forever. When things go badly, he is un-Happy and thinks the world is out to get him. Happiness, the transitory positive feeling governed by mere external circumstance, is the province of the Amateur who is un-Prepared for the Flux. The Pro, through Preparedness, gets ready for the Flux because it is expected, and he also stays ready for its unexpected aspect: timing–he never knows precisely when to expect the next peak or valley. By locking shields with other men, the HIM hedges his brother’s peak against his own valley, and vice-versa. He knows that his valleys will tempt him to the Flux, and that he will need the strength of his brother’s peak to maintain Acceleration. Likewise, he knows that it will be his peak that provides his brother the bulwark he will need when a valley draws him toward the Flux. This, not companionship, is the ultimate Purpose of the Shield Lock and its primary distinction from a Club. (QSource 1.7)

    Announcements:

    Prayer Requests:

    • Florence’s InLaws ongoing illness
    • Bullseye’s niece Chloe admitted for mental health illness
    • Hurricane victims in Caribbean 
    • DTH’s sister PET scan Thursday

  • Just a Couple of Brogiis

    A might duo of Brogii veterans braved the cooler temps of No Toll for a predawn flexibility test. According to the regular 5 am joggers, this is what was witnessed.

    Emphasis of the day was on lower body. Hips, hamstrings and back were worked thru a variety of standing postures. Pigeon along with House Party’s favorite shoulder pose got us working on upper body. Extra long shavasana closed things out to start our day.

    Good seeing House Party back out as he started a new job. Prayers for family in Tampa with with incoming storm.

  • Better late than never?

    First Q at Heartbreak and forgot to post back blast. Sorry. But I think everybody got their money’s worth with a little bit of Chest, Legs, Arms, and Abs:

    Brief warm up, followed by Burpee March from pole to pole and the length of the school (Chest), up the hill to parking lot and a team Dora of 100 2 count lunges, 200 Squats, and 300 Heel Raises (Legs). Mosey to playground for Triple Check of 5 Chin Ups, 10 Wide Grip Pull Ups, and 20 Dips (Arms). Quick jaunt to hill for 7’s of Get Ups and Merkins (Abs and Chest). Had to end with a poor man’s version of an abbreviated Ab Ripper X…20 counts of Freddy Mercuries, Mercury Freddies, Crunchy Frogs, WW II, Heals to Heaven, and American Hammers.

    Brief stretching, mosey back, and a good prayer send off by Atilla.

  • Stick with the Pack

    4 runners and 2 ruckers got in their daily dose of run and walk. The runners did a Giles, Craney Island, Atlee loop for 4 miles. Speakeasy ran ahead of the pack and got in 5 miles.

    No Idea and Yardsale did their ruck thing.