Category: Richmond, VA

  • Visitors come to Wdog

    It was a hot potato kind of day at Wdog with four regulars and one out of town visitor. Welcome Coxswain, brother of Waterwings. YHC greeted the guest by welcoming Waterwings only to realize it was his brother F3 Murfreesboro.

    Swirly picked up the hot potato and kicked things off with a stretch and a mosey on over to the ampitheater. Up the steps, one dip and one merkin, each step up, then one merkin and one dip for each step down.

    YHC picked up the potato and mosey on over to love hill for the exercise that YHC picked up on a visit to F3 Atlanta. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 10 merkins, one round with 20 American hammers and another round with 10 WW2s.

    YHC handed off the potato to BT, for a mosey on over to the coupon storage area for two rounds of 10 each – overhead press, tricep extensions, and curls. finished out with a mosey back to the flag for a quick standing stretch due to the ever present ants at the flag.

    names numbers and announcements

    Bridge this weekend – June 4th!

  • Giles Trails Run

    YHC showed up to have 2 others join for a 4 mile trail run through the Giles neighborhood. The weather was bright enough that we did not need head lamps and made for a good run with great mumblechatter.

    Hope to see more of the PAX soon on these pleasant morning runs.

    Numberama Namerama and Opus took us out in prayer.

  • Beware the flying Peacocks

    Ten strong came out to start of their June off right with a warm weather beatdown. It went like this:

    COP in church front: SSH, don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks. Mosey to back parking lot: Dora 123: 100 Burpees, 200 Flutterkicks, 300 Jump Squats.

    Mosey back to Coupon drop zone and partner up again. 4 rounds of partner running loop while other did: 15 blocks swings, 20 Bench press, 20 Alabama Softball players. Switch partners and 3 rounds of everyone’ favorite: Block the Plank while other pax does 15 Heels2Heaven. Put coupons back, 2 min of Mary & Ring of Fire.

    Annoucements: Bridge this Saturday morning. Clown car from West end leaving around 6:00 at Food Lion on Patterson. Let YHC know if you are in. Prayers for IR group, especially Blue Moon on his surgery today.

    NMS: Plenty of sweat this morning. The 100 burpees for the Dora were met with applause. Shiplap is on his way to becoming a First Watch regular, and may be due an invite to the infamous FW text thread. Coffee afterward was 7 strong and where the BB title comes from. YHC had to audible on the coupon section since the site Q said we had ample coupons but not a consistent size.

  • They call me Mr. Roper

    Taking a trip in the wayback machine this morning we had a guest who we haven’t seen in quite some time. 8 regular bootcampers, Mr Roper and 4 runners made up the PAX at SOT

    Mosey to the tennis courts for COP

    DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Imperial Walkers – 3 Burpees OYO, LBC’s – 2 Burpees OYO, Merkins – 1 Burpee OYO

    Mosey to the front of the school line up on curb

    11’s bear crawl to opposite side for 10 incline merkins, crawl bear back for 1 decline merkin

    that sucked

    Mosey to the far end of the bus loop for a triple check

    Partner 1 – wall sits, Partner 2 – Dips, Partner 3 runs from corner to corner along the alley

    Slowsey over to the corner, lung to door 7, Butt kickers for a couple more doors, High knees to the stairs

    Mosey down the stairs along the track to the other stairs for another triple check

    Partner 1 – LBC’s, Partner 2 – Squats, Partner 3 – run up the stairs around the fence down the stairs back to PAX

    Mosey to the hill for a 6 pack (11’s but with time running out we made it 6’s)

    Bernie up the hill – 5 Squats, Run down the hill – 1 jump squat

    BTTF

    Numbers / Names Boberry took us out

    NMS:

    It was great getting to see Mr. Roper back out after it today and getting to hear about what he’s been up to. He told us that the thing he had been missing the most was the mumblechatter and 2nd F that you get out of F3. F3 is more than just a good workout to stay in shape, but you get out of it what you put into it. Reach out to someone you know and invite them to an AO

  • F3 Track Team

    A sweaty dozen runners basked in the early morning light leaving headlamps behind. Two Pax wore red sleeveless tank tops and matching shorts as they looked prepared to run a relay. Swirly tested the strength of his truck’s bumper with some warm up dips and determined that shirts were optional.

    No sleeves, no shirt, no problem!

    Off we went taking the bat cave to Westham Station for a nice climb up Ridge. Take a left on River and a right on Ralston in the early morning light. Tackle another ascent up Ralston with 4s then taking a right on University Drive to pick up the lake and return home. 5s/6s take a left on University and merge with Ziontown.

    5s cut through Lakewood to Westham to University to return around the lake. 6s took a left on Forest and a series of right (Rock Creek, Baldwin, Westham Pkwy) to then pick up University to the lake.

    Splinter took us out.

    Announcements:

    -Congratulations to Face Plant with the growth of his family!

    -The bridge this weekend

  • Animal Kingdom and Gummy Bears

    There were 6 for Heartbreak Ridge. I was returning from a week at Disney World where I saw one of Whitesnake’s relatives at Animal Kingdom. I was inspired to do the following workout.

    Warmup:

    Mosey to the front parking lot. All in cadence:

    20 SSHs

    20 IWs

    20 Skaters/touch toe

    20 Ukrainian Soldiers

    20 Alternating Lunge Twist Right/Left

    Mosey to the grass in front of the school

    Do the following series of 4 exercises 10X, then 9X, then 8X, etc.

    Burpees

    WWII

    Jumping lunge

    Merkins

    Find some wall, under the covered walkway.

    15 People’s chair air press in cadence

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair milkers in cadence

    10 BTTW Australian Mountain Climbers in cadence

    15 Donkey Kix OYO

    15 People’s chair Lalanne in cadence

    10 BTTW Toe Taps in cadence

    15 Donkey Kix OYO

    Mosey to the benches over by the parking lot; 3X

    15 Dips single count Cadence

    15 Derkins single count Cadence

    10 Bulgarian split squats, right leg back, single count Cadence

    10 Bulgarian split squats, left leg back, single count Cadence

    To the football field

    Line up at goal line; Run to the other goal line but one belly touch every 10 yards.

    Alternating bear crawls and crab walks every 10 yards to the opposite 40 yard line. (3 bear, 3 crab)

    Backwards run to the goal line.

    Repeat belly touch, bear crawls and crab walks.

    Back to the flag for dollies, Travoltas and 30 seconds of plank.

    Announcements:

    The Bridge this Saturday. For details, see Slack.

    Prayers for Gypsy, Blue Moon, Pinto, Lab Rat and the people of Ukraine.

    I recently got back from a trip to Disney World. While we were there, one of our grandsons ate some Sugar Free Gummy Bears. If you want to read something truly funny, read product reviews of Sugar Free Gummy Bears. The following is one of the links I found. I could not complete reading this from laughing so hard. You will likely have to copy and paste the following to get the link to work.

    https://www.sunnyskyz.com/blog/2755/The-Reviews-For-These-Sugar-Free-Gummy-Bears-Will-Have-You-In-Tears-Laughing?fbclid=IwAR0nkN9KG0gfgqOJMEJ-iYBhCTrawyMm1syWeV1n4G2vXZ9uYwxezqujaUU

  • Just Show Up

    A four pack of Brogi regulars escaped the clutches of the long weekend fartsack for some pre Doozy beatdown Broga. No advanced notification was given but these fine studs were ready and waiting for the 5 am call. Today we worked hips, shoulders, back and legs. Great morning to release some of the holiday stress and enjoy comfortable temps. See you boys same time next week.

  • Circles, squares and triangles – pick a shape

    16 Beach Body on Demand models made their way to No Toll for a Doozy Q.

    Mosey to the 1st field a circle up in the middle

    DQ’s, Helicopters, Merkins, Mountain Climbers, Plank Jacks, Groiners, LBC’s

    Mosey to the corner this is where the more educated of the PAX started weighing in on weather the field was a square or a rectangle an what level of Geometry YHC might have made it to. Circle, square or triangle YHC does not care what you want to call it we are using the 90 degree pointy things AKA corners that total 4.

    10 – WWII, 20 – American Hammers, 30 – Scrunchy Frogs, 40 – Knee Slides

    Mosey to far left field

    10 – Hand Release Merkins, 20 – Wide Grip Merkins, 30 – Single count Shoulder Taps, 40 – Arm Circles (forward and Backward)

    Mosey to right side field

    10 – Copperhead Squats, 20 – 2 count Ball Dippers, 30 – Jump Squats, 40 – SSH

    Mosey to the parking lot

    Your Choice 4 corners but corner number 1 has to start with Burpees, Corner 2 – 20 Arms, Corner 3 – 30 Abs, Corner 4 – 40 Legs

    Mosey to the playground, pay toll as you cross the bridge 20 Dips, 20 Derkins

    At the playground the plan was to bear crawl around the circle track while last person in line pushes the play car to the front, as last PAX passes the car he pushes it to the front again team 1 seamed to have understood the instructions and where doing well but team 2 which included YHC failed at the first runner and rather than try to explain it again YHC decided to Audible and head towards the basketball courts. Seeing a trail that YHC has never noticed before we decided to see where it went. Sure enough it lead to the Tennis courts. This too makes a nice spot for a 4 corners.

    10 – Scrunchy Frogs, 20 – Merkins, 30 – Jump Squats and 40 – LBC’s

    BTTF Numbers / Names DTH took us out

    NMS:

    YHC loves seeing the number of PAX at AO’s grow. No Toll has always been a bigger AO but now we are starting to see the numbers get back up in to the Pre Pandemic area. There are still a couple AO’s on the south side that YHC would like to see grow back into their former glory, River Run and Twin Team could use a boost if your looking to add a day to your routine. Satan’s Hill is going strong, Timberwolf and The Forge are fairly consistent with good numbers and SOT is a great Humpday beatdown. Get out and get after it.

  • You Can Bet on F3

    YHC posted in Black Rock, NC this morning, despite the low prior probability of a beatdown. Recon revealed that the AO was not listed on the Q sheet, the last backblast was in 2018, the last tweet was in 2021, and could not determine if there was anything different planned for Memorial Day. At 05:29:30, YHC started to put the manvan in reverse to head back to the fartsack when a car pulled in – was it a PAX member? The car was covered in stickers but no F3 sticker. It was a PAX member, 2 weeks new to F3, didn’t know any exercises, but knew where the coupons were. YHC was ready to take the Q but then the Q pulled in hot, who then led a solid beatdown featuring many of Montreat’s superb facilities.

    Crayola sends his regards to Rosco, who YHC met last time posting in Asheville. Crayola also knows YHC’s second cousin. It turns out that if you post in the mountains and you are related to one person, you really are related to everyone. Over the years, YHC has come to appreciate the connection that F3 provides. We don’t always need it, but it is there for us if we move or are traveling. Posting downrange also enhances YHC’s appreciation of F3 RVA. YHC was sorry to miss the all-star lineup at the convergence but was at the Virginia War Memorial in spirit.

    Back home now, YHC tried to remember all the non F3 RVA AOs visited, all featuring excellent hosts and fine men of F3. You can count on them to be there for you.

    • F3 Alpha (East Cobb, Roswell, Alpharetta, GA): Galaxy, Hogwallow, Rubicon, The Wreck
    • F3 Asheville (Asheville, Black Rock, NC): Basecamp, Grey Eagle
    • F3 Atlanta (Atlanta, GA): Hot Tin Roof
    • F3 The Capital (Arlington, VA): The Patriot
    • F3 Carpex (Cary, Apex, NC): A-Team, Danger Zone, Phoenix
    • F3 Chicago (Chicago, IL): CoJack
    • F3 Churham (Chapel Hill, NC): Bastille, The Goat, Ramses
    • F3 GrandStrand (N Myrtle Beach, SC): Timeshare
    • F3 Hampton Roads (Virginia Beach, VA): StankHill
    • F3 HOU (Houston, TX): The Hogg
    • F3 JAX (Jacksonville, FL): The Stampede
    • F3 MeCa (Charlotte, NC): B.O.M.B.
    • F3 Nashville (Nashville, TN): Titan
    • F3 NOLA (New Orleans, LA): Bohica, The Uptowner
    • F3 Phoenix (Phoenix, AZ): Piestawa Trail Run
    • F3 Puget Sound (Seattle, WA): MOHAI, VHS

  • Belle Isle Ruck

    4 Ruckers got some pre-beatdown miles in. Over to Belle Isle around and through then back over for the main course.

    NMS: Nice to get some miles rucked with these studs. Time to start getting ready for Growruck in Hampton Roads in October.