Category: Richmond, VA

  • That’s okay, we can run

    5 Regulars and 1 FNG, hit the parking lot of Timberwolf at 5:30 this morning.

    Move away from the parking area just in case someone comes in hot or the trash man comes in early COP right there

    DQ’s – 5 burpees, Helicopters – 4 burpees, Imperial Squat Walkers – 3 burpees, Ukrainian Soldiers – 2 burpees, HillBillies – 10 burpees

    Warning to the PAX, YHC asked Posey last night what we should do, Posey said anything but run

    From this point forward every time a mosey is called it will be a Bear Crawl, Crawl Bear or a Crab Walk

    Bear Crawl to the side wall

    Balls to the wall Hip slaps (IC), 15 Donkey Kicks (OYO), Walk out Balls to the Wall (IC), 15 Donkey Kicks (OYO), Plank facing the wall walk hands up and then down (IC), 15 Donkey Kicks (OYO)

    Mosey (Bear Crawl) to the tennis court

    4 Corners Prostitute on one court

    Side Crab walk to Corner 1 for 10 LBCs, side crab back to start, back to corner 1 then Bear Crawl to corner 2 Hello Dollies, Corner 3 Rosalitas, Corner 4 WWII

    Walk out to student drop off line, Lung walk to sidewalk, Murder Bunnies to the gate, Broadjump Burpees to the flag

    Numbers / Names YHC took us out

    NMS:

    Not only did Posey challenge YHC to have a Q without running but YHC jokingly said “after my Q you won’t be able to swing a bat”. To which Posey replied, “you can’t do that!”. YHC – “I CAN’T????”. Welcome aboard Gator, it was great to have you with us this morning and we hope to see you stick with it.

  • On Campus Tour

    A whopping 13 amigos pulled the early morning shift on the Tuckahoe Neighborhood Watch to determine if the predawn hours were any less swampy but found no such reprieve. With Handshake arriving early for Broga, Marv turned out to be the launch timer. The following was rumored to have occurred for your viewing pleasure.

    Short mosey over to the church for warmarama, disclaimers and all legal documentation. Exercises included Invisible Jumprope, Helis, Dead Man Hang, Jazzercise, LBC’s, Hello Dollies, Rosalitas. No sweat dripping yet, lets begin:

    COP 1: Mankillers: With everyone in position, YHC decided to bust out a fan favorite to burn some clock and determine the rest of the routine. Kubota could not contain his excitement and was thrilled with decision.

    COP 2: Slow mosey to the coupon pile to collect some weight. Group of 3’s and 4’s all added up to a variety of Triple Checks. Many exercises in 3 sets with timer either running or block reps.

    Numbers Names Announcements and Prayers – Kubota took us out.

    NMS: After weeks of going off campus with plenty of miles logged, YHC had no plan except to avoid exercises named after states and tours around neighboring streets. Triple Checks seemed like a good way to encourage good mumble chatter and have some laughs along the way. Topics included, among others, timely slack posting, beach attire and scheduling the open house at Flo’s new Scotts Addition abode. Mankillers were just an added touch to bring some SOJ class to the group. Appreciative of the great numbers turning out in the humid temps. T-shirt ideas should be a flowin.

  • Fancy Broga

    4 Early Rising Brojiis turned into 6 before long to see what YHC was serving for the opening leg of the double header Q. Hutton came prepared with a new mat that was the envy of others that only brought towels. Worked back, shoulders, hamstrings and hips. Great turnout giving OG Broga at No Toll a run for the money.

  • sWeatDog

    A solid crazy 8 HIM’s posted to WDog to let off some steam. The good Doctor was honored to serve the following sweatfest:

    The THANG:

    WARMERAMA:

    • Mosey to the grass circle, and take a moseyrama lap, then circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the Carillon Field
    • FATBURNER LINDSEY (double the reps)
    • SSH’s 60-50-40-30-20
    • Mtn Climbers 20-30-40-50-60
    • Run between sides
    • Flutter Kicks for the Six

    COP #2:

    • Mosey to some soft grass half way to the Rusty Cage
    • HILLBILLY PLT’s (1 Rep for legs thrown center, left, right)
    • x3 Rounds, x10 Reps each

    COP #3:

    • Mosey to the rusty cage
    • SEVENS:
    • Pullups 6-1
    • Merkins 1-6

    COP #4:

    • Mosey to the Amphitheater bottom
    • EACAPE THE PIT with decreasing reps each step, 17–>1, alternating between Dips & LBC’s
    • Plankorama for the six – “HOOOOOLD IT!”

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer
    • COFFEERAMA by Hitchhiker

    NMS:  YHC has always loved the diversity of fitness options afforded at Dogwood Dell, so the PAX indulged YHC hitting a few fav’s. It was muggy but the mumble chatter was excellent, and we were very happy to welcome Bonanza to F3RVA. This young man was named some time ago posting in Roanoke and Va Beach, but is now settled east of Richmond (Varina), working as a firefighter. In spite of the intense pace set today, Bonanza had NO problem keeping up. Look forward to seeing him around! Many thanks to Hitchhiker serving a little Blanchards coffeerama following. You guys have a GREAT AO! Thank you for letting me Q. Yours, DTH

    Announcements:

    • New AO – The Crucible, 0730 Sat
    • Connect with TYA or Vinny for BRR
    • 9/24 – F3 Retreat – sign up here for cornhole teams 
    • Faceplant is coordinating his annual October Memorial Run so keep on the lookout for details

    Prayer Requests:

    • Brothers on IR, thinking of Doublemint, Fresh Prince, and others
    • Labrat & TYA healing

  • Long legs, short legs, all legs

    5 not so regular, regulars made their way to SOT to see what Doozy had on his mind. After Bobber explained how he woke up with leg cramps, YHC explained how today was going to be a leg day.

    5:30 off to work out the cramps

    COP in the bus lot

    Dead Man Hangs, DQs, Helicopters, Imperial Walkers, Merkins, LBCs

    Mosey around the back of the school with some Lunges, Butt Kickers and High Knees thrown in for fun

    On the hill for a 5 man Triple Check, Partner (set) one does wall sits (low), Partner (set) two does Ball Dippers while Partner (single) 3 runs up the hill and back

    Mosey walk up the hill to the cone half way for some elevens

    Bernie to the top of the hill do 1 Squat Jump, run back down do 10 Squats, repeto always equaling 11

    Mosey to the track for another 5 man tripple check. Partner (set) 1 does Smirf Jacks, Partner (set) 2 does Calf Raises, Partner 3 (single) runs up the steps and back

    Mosey walk towards the flag but stop at the back wall for some Hoe Downs. Wall sit arms up over head IC touch the knees, feet, knees and back over head. 20 times first set, 15 second, 10 third and BTTF

    Numbers / Names YHC took us out

    NMS:

    YHC had a fairly good idea of what he wanted to focus on this morning however no idea how to do it. Opportunity often meets necessity when we don’t have a plan and just go with what God gives us. 99% of F3 is just showing up and being present the other 1% is what comes natural when the time comes. You show up to a beatdown (yah it’s tough) you do it, You show up to a 2nd F event you get to know someone on a different level, You show up to a 3rd F event you dig even deeper and find out more about you.

    Show up and be present, good things will happen.

  • Yes, it’s called ”The Gambia”

    One PAX launched earlier than some, later than others to enjoy a soupy August morning at The Clinic. Temperatures remained 70 and sunny. According to the President of The Gambia, who was assigned to overwatch, this is what happened:

    5:12 am: send final taunting text to Gumbo to get his butt out of bed.

    5:12:20 Launch. Run today was just about 316,800 inches, or 5 mikes. YHC’s Apple Watch Series 11 is very precise.

    06:02:21

    Number, name, YHC took himself out under the watchful eye of the President’s security team.

    NMS: The Gambia, really. YHC thought the two dudes with darkened SUVs were picking up the Dolphins. Nope. Hip bulges suggested otherwise. YHC, being a social fella, chose to make friends. Nice fellas, those Gambians. YHC gathers that south Florida is pretty laid back for presidential security.
    Intelligence nugget: no boxes of Gambian presidential documents were identified during the workout.

    UpChuck spits the bit.

  • Working Man

    PAX joined a the ridge for a warm up with sshs, don quixotes, a couple of other things i cant remember. Then we did durkin/murkin 11s on the benches, then ran to the field for WORKING MAN sprint/jog 10/90, sprint 20/80,30/70 up to 100. Pigskin wasnt sweating so we did 20 BJJ getups and 20 BJJ triangles, followed by half width field lunges forward and back. Then di another WORKING MAN. Pigskin sweated one drop, so we decided we needed to cool it down and did a circle of pushps, then a field length indian run, and back to the flag.

    A Working Man is a Michigan for those who cant afford to UPCHUCK before going to work.

  • Stupid Circles

    Stupid Circles

    Up and down the same stupid hill. Post a comment if you want credit.

  • We Didn’t Share Towels

    We Didn’t Share Towels

    Shark week happened. TYA and Bleeder tried to pull one over on everyone but 16 or so regulars showed up anyway. Post a comment in Slack if you were there and care about the point and I’ll add your name.

  • Westham mosey

    14 HIM posted to Spider Run this AM for a taste of Badwater through Westham. Temp was 77 with Houston, TX level humidity. Here’s what I remember happening:

    YHC gave out directions for a meandering run Up Lakewood to Wood to University, where the 4 milers were supposed to pick up Sunset for the run through Westham down to Lakewood, Hollins, Woodberry, then a few more turns back to the VSF. The 5 & 6 milers were supposed to take Westham to River then back to Sunset with the 6 milers diverging to run past Kanawha before hitting Lakewood to pick up the same route north through Westham that the 4 & 5 milers had already taken. While some of the runners followed directions, others took wrong turns, either intentionally for various reasons, or unintentionally. Thankfully everyone made it back to the flag for numberama, namerama, and COT. YHC took us out.

    NMS: When YHC was envisioning this run, it didn’t sound THAT complicated. However there were multiple comments suggesting that today’s route had more turns than any other in Spider run history. I’d have to defer to #BigData on that one. Noted for the future, however. While today did suck due to the heat and humidity, the PAX dug deep and performed admirably. Proud to run alongside you all. Thanks for letting me lead.

    Never stop chasing the wabbit.

    Fudd