Category: Richmond, VA

  • Yea. Seriously…no more sprints. The return of an F3 OG.

    4….wait a second… Wilson?!…hell yah. 5 dudes stepped into the misty/rainy cold morning Satan’s Hill. 

    Q with Disclaimers and bienvenidos. 

    Warmorama: SSH (20), Ukrainian Soldiers (15) CSqts (20), Muricans (20), Plank with hand raise left and right (10 seconds), Hurdle stretch left and right (15 seconds), stretch OYO for 60 seconds. 

    The thang: 

    Mosey up the hill. YHC announced classic F3 four corners event around the rectangle with a twist (explaining later). Corners are:

    1. Sultree Dr/Fairham Ln
    2. Sultree Dr/Prenonman Ln
    3. Prenonman Ln/Willowmore Dr
    4. Willowmore Dr/Fairham Ln

    The twist — sprint between corners 2/3 and 4/1, about 60-80 yards. 

    Round one: Mosey corners clockwise (1-2-3-4). Cumulative leg blaster. Looked like this:

    1. 20x squats. Mosey
    2. 20 squats/20x each leg lunge. Sprint
    3. 20 squats/20x each leg lunge/20x toe raise. Mosey
    4. 20 squats/20x each leg lunge/20x toe raise/20x squat jump. Sprint back to #1. 

    Prior to round one, Wilson announced this was the “easy way…no hills.” Customer is always right. Reverse direction (counter clockwise) next round. 

    Round 2: Counterclockwise (1-4-3-2). All upper body

    1. 20x muricans 
    2. 20x decline (curb used) spider-man Muricans
    3. 10x Diamond/10x Wide Muricans
    4. 20x plank jack

    Wildcat blasted everyone on the first 3 sprints. Oyster said no more and put on the after burners on the final sprint. The flames from Oyster’s sneakers caused Wildcat to pull a Hammy. He was able to push through the rest of the beatdown. Maybe no more sprints for awhile after Nancy strained his calf last week going 110 percent. 

    Made it back to flag with about 8 minutes left. Distributed Cindys for farmers carry down the lot and back. Then setup Cindys on curb for 2 rounds of dips and pushups. One more down and back Cindy carry (overhead this time). Some funny mumble chatter about likely having to explain how they got a headache from bashing themselves with block. 

    Outro: Numbers and Names. 

    Announcements: 

    • Glow for Galactosemia glow run on March 5. Details coming. Support a good cause. 
    • Kettleball workout tomorrow at Old Hundred     led by Mudslide. 

    Prayers – Wildcat took us out. Prayers for our families and all the men in F3. Prayers for any of the dudes on IR. 

  • Tuber en Fuego

    A nice, round pax of 11 arrived in their Vineyard Vines finest to venture around and awaken the slumbering neighbors. Q sheet was vacated, Handshake arrived to announce a hawt potato. Everyone popped their collars and away we went. This is what was rumored to have occurred according to the early morning travelers.

    Handshake Q: Short mosey down and around West Drive Circle. Circle up with Fudds’ failed attempt for a mutiny. F3 disclaimer and warm ups that included SSH’s, DQ’s, Ukrainian Soldiers, LBC’s, Inverted Scorpion Kicks.

    Triple Check: Runner around the loop, World War II’s uphill, Hand Release Merkins downhill. AG for the 6.

    Mosely down to Lindsey Court. Partner up for Catch Me if you Can (inspired by Roger Rogers heroic aviation tales). Bernie up the hill, while partner performs 5 burpees than pursues.

    Top of Lindsey – Q was passed…

    Wedding Singer Q: Mosey to the dropoff circle for a Triple Check: Runner on the loop, Wall Sits, Dying Cockroaches.

    Mosey over to the asphalt hill for elevating merkins. 1 merkin at the bottom, bearcrawl up the asphalt hill to the fence, 2 merkins. Mosey back down, 3 merkins, bearcrawl up – 4 merkins….upon reaching 5, begin decent back down to 1.

    Upon completion – Q was passed….

    Last Call Q: Burpee arrows. Follow arrows around parking lot. 1 burpee at 1st arrow, lunge to 2nd arrow – 2 burpees, bearcrawl to 3rd arrow – 3 burpees. Alternate method of approach. After 5 burpees, work your way back down to 1 burpee. Upon 1 burpee, work your way back up until arrows are no longer there.

    Finished up with some broga and quick Shravasana.

    Numbers, Names, Announcements – Pigskin took us out.

    NMS: Great mumble chatter throughout the morning as expected with hot potato and triple checks. Good to have Pigskin and Fudd back from their medical expedition with good tales and in good health. Roger Roger is a stud when it comes to west coast engine failure. Fargo making it thru 2 rainy day posts, Keep up the good work. Great work this morning fellas.

  • Who Ordered the Sampler?

    3 strong at the latest edition of the early morning OTB beatdown affectionately known as the Graveyard Shift. The air was filled with excitement, and the remnants of Big Rig’s dinner. The following is a brief summary for your viewing pleasure:

    Mosey to the front of the school for Warm-ups:

    SSH’s, Apple Bottom Poppers, Arm Circles, Helicopters, Mummy Kicks, Ukranian Soldiers. Lap around the bus loop with high knees, butt kicks, Bernie Sanders, Side Shuffles.

    Exercise One: Upper Body Sampler – 10 burpees., 20 Jerkins, 30 Dips, 40 Carolina Dry Docks.

    Mosey to the back of the school for the Ab Sampler: 20 WWII’s, 30 Flutter Kicks, 40 LBC’s, 50 Alabama Prom Dates.

    To the parking lot for the Leg Sampler: 20 jump squats, 30 Lt. Dan’s, 40 Copperhead Squats, 50 calf raises x 2. Also known as 100.

    Excercise Two: Curb Walk between the light poles

    Exercise Three: 4 corners, prostitute style – 10 Hand Release Merkins, 20 Heels to Heaven, 30 Mountain Climbers, 40 Monkey Humpers.

    Back to the Flag for Numbers/Names/Announcements.

    YHC took us out

    Final Thoughts: Appreciate Florence and Big Rig getting out here on a wet and gloomy morning. Strong work by all! Lots of prayer requests going around the group – make sure to reach out to your fellow PAX members.

  • Tiny Curb

    Seven made it out for this week’s installment of SOJ OTB.

    Two walked, five ran. Runners got in about 7mi.

  • Blank checks

    Five men emerged from the gloom to push themselves to be a little bit better than they were the day before. Based on the detailed notes taken by YHC it went like this:

    COP: All IC – SSH, Helicopters, DQs, Copperhead Squats, Merkins, APDs, LBCs

    Mosey to the Field – Four Corners – 10 HR Merkins, 20 Regular Merkins, 30 LBC, 40 2 ct Lunges

    The plan for the day called for a few triple checks, difficult to manage with a PAX of 5. Upchuck related the concept of a blank check where a ghost runner stood in for the sixth man. After getting their heads around the concept it worked well.

    Triple check at the Ampitheater – Merkins and WWII’s, run to the top of the stairs

    Triple check at the Rusty Cage – Pull ups and dips, run to the hyrdant

    Tripe check at the Carillon – LBC’s and squats, touch 5 trees

    Back to the Field for Four more corners – 10 Merkins, 20 LBC’s, 30 Lunges, 40 SSH

    10 IC Side Lunges to open the hips

    Mosey to Death Valley – 11’s – American Hammers and Merkins, rim to rim, truncated due to time

    Mosey back to the start to close out the hour with a relaxing elbow plank.

    Announcement: Swirly has rescheduled his 8 Year F3 Anniversary Q for DogPile on 2/4!

    2nd F at Libbie Market, cheesy eggs and coffee. Mmmmmm

    Thank you for the opportunity to lead this morning.

  • Rock and Roll

    13 Rock and Rollers (2 FNGs!) came out for another cool morning beat down. If they were hoping for less running after the Frozen triangle last week, they would be disappointed.

    Warmarama
    SSH IC x20
    Don quyotes IC x10
    Imperial walkers IC x10
    Hollow hold while doing arm circles IC
    Switch direction at 10
    Add in and outs at 15
    Continue to 25
    Merkins IC x10

    One person does broad jumps and Bernie Sanders back.
    The other jumps a line in the parking lot

    Mosey to the “this ain’t no picnic ” pavilion

    Team up in 3s
    1 person does Spiderman merkins at the pavilion while the other runs to relieve person doing WW2s at the archery area.

    Switch to shoulder taps and heel touchers

    Hit the trail @doozy style Bernie Sanders up the big hills

    Stop and do 30 count of heels to heaven

    Mosey to the next station

    Split up
    1 person does their choice of jerkins, australian rows, or pull ups
    Timer Bernie Sanders to the white post to relieve the 3rd person doing Merkins
    Each person does each exercise 3x

    Mosey on down the trail
    Stop and do 25 jump squats

    Mosey to the next station

    Each person does Everest mountain climbers on their own

    Mosey back to the basketball court
    Stretching on your own
    Flutter kicks for a 100 count

    Not sure how many miles we got in but I think it was maybe 1.75 miles.

    Great to have not 1 but 2 FNGs
    SOJ has really been growing since I started in August. Enjoyed talking with the PAX about the different options of AOs and workouts that we all have been doing.

    Prayer requests
    Florence’s youngest 2.0 (or would that be 2.1?) Has been fighting an illness, hope for a good full recovery
    YHCs Mom is having a back surgery on Thursday, hoping that goes well.

    Welcome to the FNGs Smithers, and Deep Dish! If you see them at your next post, ask them about how they got their name.

  • Seven Deadly Sins

    Seven studs came out on a Saturday morning to enjoy a rare Whitesnake Gridiron Q. According to what’s in the box, this is what happened:

    Warm ups of 20 SSH, 10 Hillbilly Rocketes,15 IW, 10 Helicopters, 10 Cherry Pickers.

    Pride: the group partnered up and successfully did a Dora of 100 Merkins, 200 WWIIs and 300 squats with runs to the 50 yardline for the partner not doing the exercises.

    Greed: after running to the basketball courts in the back, we wanted more and did 4 corners of 10 merkins, 20 american hammers, 30 LBCs, 40 SSH. Repeating exercises on the way back from each corner.

    Lust: I longed to repeat what Pucker did Thursday at Mary so we hit the tennis courts and did what I am now calling a Pucker. At each court (4), run up to the net on the doubles line, shuttle left to singles line, bernie back to service line, shuttle left to the center service line, run to the net, shuttle to the singles line, bernie all the way back and shuttle to the next court. Did this 4 times and then reverso to now shuttle right.

    Envy: Run back to the school. Partnered up at the school courtyard as I longed for one more person so we could have even groups. One partner did poll smokers while the other ran to fence and did 5 burpees and ran back to switch. Did this 4 times.

    Gluttony: for punishment. ran to the lower field and did a Bear crawl up the small hill between fields, 10 LBCs at top, run down, repeat, 4 sets.

    Wrath: Just enough time to push through a quarter pounder at the main field. 25 HRM at the 25, 50 reverse crunches at the 50, 75 mountain climbers at the 75, 100 SSH at the 100. Bernie back between each.

    Sloth: Starbucks for all 7 and super comfy chairs for 3 of us.

    Ended up doing 2.7 miles plus all the exercises and the Pax killed it. Prayers for Pigskin, Gomer and Fudd as they travel back today & prayers for Gail (friend of J-ville’s mom).

  • Well you go tell HR to F#*^ off!

    6 strong including a FNG came out to The Crucible on sunny Saturday morning with a Hot Potato Q. Anthrax started us off on the initial mosey and then passed the Q of the COP to Shakedown.

    COP: SSH, Ukrainian soldiers, Don Qs, Helicopters, Arm Circles, Merkins, LBCs. Q back to Anthrax. He served up 4 corners: 5 burpees, 10 Merkins, 20 WWIIs, 30 SSH. We did it cumulative with going back to the start at each corner. Shakedown took us back to the playground where Offshore took the Q. 4 rounds of pullups and crawl bear rounds.

    Offshore passed the Q to YHC. We did 4 rounds of Swing-ups and WWIIs, a triple check of Donkey Kicks, Squats, and up the hill. Finish up with 3 rounds of PLTs, some APDs, and YHC took us out.

    NMS: Good group this morning with strong work put in by our FNG SlowHand. He got to experience the quickest Q handoff ever with Anthrax leading us on the mosey over and then passing to Shakedown. Mumblechatter centered around the universal experience that all productive workers hate HR, regardless of industry or field. YHC is pleased to know he is not alone in this stance.

    Announcements: Next Saturday is last week of Crucible before we merge with Healing Place 10k training team. Flintstone will be doing his VQ! Be there. Also still space for Bear Creek 10 miler in March.

  • Sticking to what we know

    3 HIMs showed up to Morning Wood for a pre-run before the beat down. Florence and Footloose were already 30 mins. in rucking through the trails. YHC asked Chaplain if we should venture out of Rockwood park and cross Courthouse Rd. but we decided we would stick to what we know and hit the paved trail. Plus YHC just got a new headlamp that needed to be put to use. We hit the trail by the archery area, then by the water, and came out by the nature center. Its kind of scary running through those trails in the dark. You never know what you may run into. Maybe a snake, a bear or any wild animal. Today we ran into a speeding Big Rig! That guy is a real animal! We finished up by doing a lap around the parking lot for some extra distance and to stay warm for Big Rigs beatdown. Mumble chatter included the Frozen Triangle, rucking, and what kind of pack NOT to wear while rucking. We also talked about things we’ve seen work to grow F3rva in the past, as well as what hasn’t worked well. Finally, we discussed shared leadership, what it means, and ways to get those involved in leadership who want to. Great work today fellas!

    House Party

  • Brunch: An Origination Story

    We ran 3.7 miles and talked of fruit trees, knee pain and other nonsense.

    Why should you come to Brunch: Wiki says the term Brunch was coined in Britain in 1895 to describe a Sunday meal for “Saturday-night carousers”:

    “…brunch would make life brighter for Saturday-night carousers. It would promote human happiness in other ways as well.

    “Brunch is cheerful, sociable and inciting”, Beringer wrote. “It is talk-compelling. It puts you in a good temper, it makes you satisfied with yourself and your fellow beings, it sweeps away the worries and cobwebs of the week.”

    — William Grimes, “At Brunch, the More Bizarre the Better” New York Times, 1998

    —Whitesnake, Brunch post, F3rva.org, 2023