Category: Richmond, VA

  • Last Creek of the Year

    5 Davillians enjoyed a somewhat warmer Friday to get in the last Daville workout of 2022

    This how it went down

    Mosey around the school to the front office

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, American hammers, HRM’s, Scropin Kicks, Arm Cirles

    THANG

    Mosey to the parking lot

    4 corners – 10 Buprees, 20 WWII’s, 30 2ct Flutter Kicks, 40 SSH

    Mosey to the courtyard

    Dora 1-2-3 – One person runs around the courtyard and lunges the back in while other person(s) completes exercises. 100 Merkins, 200 calf raises, 300 squats

    Mosey to the playround

    Triple Check – Pulls ups, Schull Crushers, Bear Crawl/Run the sideway to the school

    Mosey to blacktop

    5’s (no time for 11’s) – Squats one side run to the other HRM’s other and run backward back

    Mosey back to the SF for some stretching

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    Great group yesterday morning and it was nice to have a rare Friday appearance from Phonics

    Looking forward to getting more of us out in 2023

    SPIT ON THAT!!

  • Happy Birthday Lighthouse: Running and Donuts

    Final Bro-code run of the year brought out 9 pax and 3 four legged regulars.

    standard Bro-code route with COT along the way. Got to show to know.

    Currahee is getting pretty regular at Dunkin donuts for conversion and fellowship. If you are on the IR, come for a walkabout and stay for the coffee.

    love my Currahee pax brothers.

    Pray for peace in Ukraine

    Lots of announcements on Slack. 1st, 2nd, and 3rd.

    SYITG!

  • Time to Say Goodbye to 2022

    For 9 noble warriors, a later start time was required this morning.  Gridiron went on for those unaware of the convergence.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Suzanne Somers
      • Merkins
      • LBC
    • Burpee march – 12 burpees down the parking lot, 20 WWII sit-ups and 22 APDs, rinse and repeat 4x
    • Mosey to the turf field at Striker Park where we ran the field, did 20 reps, ran back and did 22 more reps
      • HRM
      • LBC
      • Squats
      • H2H
      • Shoulder taps (2 count)
      • Side crunches (each side)
      • Squat thrusters
      • Chuck Norris
      • Freddie Mercury
      • Monkey humpers
      • American hammers (2x)
      • CDD
    • Mosey to the pull bars for 4 sets of 12 pull-ups and 22 step-ups
    • Mosey back to the parking lot for COT with YHC taking us out

    A New Year’s celebration today, lots of reps of 12 (months in a year), 20 and 22 (for 2022) and 4 sets (4 quarters in a year).  We ran just over 2 miles as well.  Great work by the PAX, especially great having Pigskin and Otis there.  Appreciated a visit from Kubota as well. Great to see you brother! 3rd F followed at Starbucks.   Great way to wrap up 2022.

    Prayers for the Freeze family after Michael passed on Christmas Eve.  Keep his widow, Hillary, in your prayers.  

    God is good all of the time!

    Attila

  • Jortfast Club

    One man’s man proudly ran in Jorts waiving Old Glory and four others tagged along. 3+ miles round trip.

  • Aces!

    Weather was same as last week… 70 and sunny. the four of us partnered up and did a work out based on a deck of cards. 7 of heart=7 burpees, King of spades = 10 mericans etc… Mosey to a hill for a crawl bear up the hill. Harder than it sounds. Mosey back two Burpees to fill the last few seconds.

    Announcements: We need to work out the clown car to Snowy Owl 10 miler next Sunday. Registration is full but there is a wait list, link below.

    Flintstone took us out.

    Happy new year!

    https://ultrasignup.com/register.aspx?did=96250

  • Find your group

    6:00 to the circle for the COP

    DQ’s, Deadman Hangs, Helicopters. Imperial Squat Walkers, American Hammers, Schrunchy Frogs, Number off 1, 2, 3, and 4 – these are your groups

    Mosey to the Amphitheater for instructions and run to each of the 4 stations to see what the plan is

    Once back at the circle break into groups and go to your station

    Station 1 – Amphitheater

    50 Step ups on the bottom row

    Box Jump to the top

    50 Schrunchy Frog

    run back to the bottom

    Repeto – reducing by 10 until 30 then go to station 2

    Station 2 – Coupons

    1. WWII’s
    2. Squats
    3. Curls
    4. Overhead Press
    5. Block Swings

    Repeto until relieved by the group coming from Station 1

    Stations 3 – Triangle

    Break into 3 groups

    Group 1 does Ball Dippers

    Group 2 does Squats

    Group 3 runs around the island

    Repeto until the group from station 2 relieves you

    Station 4 – The Field

    20 Merkins

    Bear crawl to the other side

    20 Burpees

    Crawl Bear back

    Repeto until group from station 3 relieves you

    Time is called BTTF

    Circle up with American Hammers, Schrunchy Frogs, Plank Jacks, Copperhead Squats

    Oyster says that he feel like he didn’t get his money’s worth because there are 2 minutes left

    Lets go for a run and finish with Moroccan Night Clubs

    Numbers / Names Rosie took us out

    NMS:

    Welcome to our newest vict…., I mean FNG now named Arnold because his kids (F3 names) are Hons & Fronz.

    Congrats to EF Hutton and Oyster for making it to 300+ AO’s this year, well done

    YHC had set two goals for this year, 100 Merkins a day for the year (made it to March) and 100 Q’s. Today was the end of YHC’s Q count with todays Q being 100. Thanks to all the brothers that have showed up (like a Doozy Q or not) you keep coming back. YHC’s goals for next year are going to be run, run, run Marathon (by November) a couple Triathlons and connect with Mudslide on at least one Spartan race.

    Set a Goal: If you make it great, if you don’t try again or try something different. This group of guys should be there to support you in achieving your goal and to encourage you if you don’t.

  • Numbers adding up for EOY!

    6 Dude hit the hill this morning for what was half flex Friday and half Man hole covers

    COP – SSHs, Helicopters, Copperhead Squats, Imperial Walkers, Stretches, LBCs

    Ascending Mosey to street, Man hole covers

    10 merkins, 20 Squats, 30 SShs, 40 Dying Cockroaches, 50 LBCs

    Way back down

    50 Dry Docks, 40 Lunges, 30 Monkey Humpers, 20 Arm Circles, 10 WWIIs

    Mosey to Coupons

    25 Curls, 15 tri extensions, 50 Squats, 10 overhead press – that’s 1 round

    Runner runs, 10 Jerkins, 100 toe taps – all while PAX does the circuit

    More toe taps to finish, 5 Burpess to round out last 30 seconds.

    Numbers, Names, YHC took us out!

    Shout out to Oyster for being over 300 posts and Big shout out to Heist for hitting his 100th post in less than 6 months of joining F3!

    Duke

  • Can It Be Done?

    3 men were able to confirm that it can, in fact, be done. Here is a brief summary for your viewing pleasure:

    To the basketball court for Warm-Ups:
    Ukranian Soldiers, Helicopters, Hillbillies, Plank Jacks, APD’s
    AND Mario Jumps, Bernie Sanders, Karaoke x 2, Mummy Bernies, Hoppin’ Hillbillies across the court.

    Mosey to Twin Team, making a pit stop for 20 Heels to Heaven.

    Exercise One: Twin Team Ascent. Get to the top of the hill using a combination of Bear Crawl, Crab Walks, Lunge Walks, Broad Jumps. PAX did whatever worked best for them.

    Exercise Two: Twin Team Descent. Stop at every mailbox for 20 count ab exercise of your choice.

    Exercise Three: Triple Check. Running, Squats, SSH’s.

    Back to the flag for Numbers/Names/Announcement

    YHC took us out

    Final thoughts: Enjoyed catching up with Greenbow and Doozy this morning. Strong work by all! SOJ appears to have been decimated by vacations, COVID, and fartsacking this week (myself included). Convergence and Doozy Q number 100 is tomorrow morning. I am honored to have been part of a fair amount.

  • Late to the Punisher Party

    YHC was coming in hot to Punisher and Chum Bucket had started the warmup and YHC took over to finish the COP.

    COP

    Chum started SSH and YHC finished for a total of 20 SSH, 10 DQ, 10 Ukrainian Soldiers, 20 LBC’s 10 reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    YHC had a headlamp so we could mosey to side of schooland we did a triple check with four stations.

    Triple check 1:

    P1 – lunged to tree (about 30 yards) and bernie saunders back as the timer, P2 – Hand release merkins, P3 – Squats, P4 – LBC’s. We rotated through all of the stations for 1 set and performed 2 more sets for a triple check.

    Triple check 2 – We moseyed to the back of the school in the play ground. P1 – Ran 2 laps around the bBall courts as the timer. P2- with hands on merry go round in a plank moved to the left and then to the right, alternating after one full rotation. P3 – Dips and P-4 10 pull ups and rest(recovery before running laps). We rotated through all of the stations for 1 set and performed 2 more sets for a triple check.

    Mosey back to the front for 2 minutes of stretching and we are done for the evening.

    Numberama, Namerama, Chum Bucket took us out in prayer.

    Moleskin

    Punisher is a great location for an evening workout, as it was nice to see some veterans here this evening and really enjoyed the banter about anything under the sun. 2022 has been an interesting and challenging year in many ways. One consistent barometer through all of this has been the F3 Brotherhood, the faces may change from time to time; however, the friendships are there and I look forward to an awesome 2023. Be safe this holiday season and I will see you in the gloom soon, Cheers…CB!

  • He Was Dry Heaving, So I Left Him

    5 men of various interests launched at various times for various destinations and distances in the latest edition of the Run At Mary Munford (RAMM). Temperatures were 70 and conditions sunny. According to the woman on Patterson with the rolling carry on bag (with a safety light) at 5:35 a.m., the following just may have happened:

    Route: TYA and YHC – Grove, Three Chopt, St. Chris, Patterson, Malvern, Grove.

    Saab: Maybe 10 miles.

    Offshore and Kebab…started at 5:30, so YHC doesn’t know their route. They may not even know their route. Who knows?

    Numbers,…change of topic…, numbers, names, and we shared a few good thoughts.

    Announcements: Snowbirdy or owl or race for 10 miles coming up.

    EF Hutton…boom. Each post is a new F3RVA record. 324 and climbing. Monster. Respect.

    NMS: Good chatter today. Take care of your older friends and relatives. Be patient. Be resilient. Think about what brings them joy. It’s not easy.