Category: Richmond, VA

  • Memorial Day convergence

    49 redwoods gathered today to celebrate our brotherhood in the region with a humid beatdown , remember the fallen, and announce some changes in F3RVA. According to the amateur documentary crew filming us during burpee hill, this is how it went down.

    TYA COP all In Cadence. 25x SSH, 10x DQ, 10x Merkins, 25x LBC, 15x Freddie Mercurys, 10x SSH. After saying a few words TYA passed the Q to YHC.

    Gomer COP all IC. 15x Merkin, 15x WW2, 15x Copperhead squats, 10x Shazzam. 10x Burpees on your own. Break into 4 groups for 20 minutes.

    1. Corned Beef Q. 11’s across canal bridge. Hand release merkins on one side and squats other side run across bridge. Circle of merkins around nourishment fountain. One merkin at each stone rotating clockwise until complete circle. Start triple check ( only had time for one rotation). P1-run to parking lot entrance from fountain and back (timer) P2 – dips on Bench P3 – LBC’s. BTTF

    2. Doozy Q. Mosey across the bridge stop at each bench for merkins 25,20,15,10 and finish with 10 Derkins at the rocks on the other side. Lunges, butt kickers and high knees to the stairs for 11’s 10 – count American Hammers at the bottom and 1 Crunchy frog at the top. Indigenous People Run BTTF with last person doing 1 merkin before running to the front

    3. Swirly Q. Incline merkins and dips on the steps. 4 corners merkins , Burpees, Squats, Lt. Dans; Polar bear across field crawl bear poler bear back: High knees across field 5 burpees Bernie sanders back plank exercises hold it ! Mosey to picnic tables – dips incline Merkins step ups Mosey to bottom of hill for some Mary till all groups back

    4. Gomer Q. Mosey to base of hill. 11s Merkins and squats. 2 rounds individual. 2 rounds partners. 4 rounds in groups of four. 2 rounds all PAX. BTTF

    Come back together. Movement to the War Memorial. 1x Burpee at each left hand light pole – go back for the six. Ring of Fire at the top of the hill. Moment of silence for Memorial Day – PAX announced their brothers and sisters lost to defending the Nation – some listed below. Florence led us in a COT. Prayers for those healing, our departed and the families that carry their honor forward.

    NMS – On behalf of the PAX, YHC wants to thank Bleeder, TYA, Swirly, and the rest of the founding brothers for the inspiration to start and to lead F3RVA for all these years. We are known as doing things a little different. Thats ok – we have our reasons. We were one of the first regional expansions – before F3 became organized with a board and other corporate positions and as the F3 philosophy evolved and was captured. We are also in the land where liberty and a revolution was born – among those events in Patrick Henry’s speech at St Johns Church – and while are not perfect we are working and will continue to evolve as the best nation on the planet. Many more things make us unique. We will keep true to ourselves while we increase leadership opportunities to fulfill the F3 Mission:

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

    YHC wants to thank the PAX for your support and leadership. We have much to do.

    Thanks also to Honeydo and Seymour for organizing and setting up coffeeteria.

    Finally on Memorial Day, we want to remember those that have fallen to build and defend this great nation. YHC does not participate in twitter often, but one asked Joko Willink how to best honor those that did not return. His response “Live a life that honors their sacrifice.” Cannot say it better brother Jocko! https://twitter.com/DaveDillon44/status/1530163689147465730

    Feel free to list your Memorial Day remembrances below.

    Get Some!

  • DaPile DaFive

    Five gentlemen gathered on the grounds of Atlee High School for a Saturday 6:30 AM beatdown that went something like this.

    COP

    All IC – SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, switch legs, Merkins, Foot to Hand Mountain Climbers, LBCs, Heals To Heaven, One Leg APDs, switch legs. Rosales’s.

    The Thang

    • Shutes and Ladders – Run to 2nd median, do exercise, run back one, run to 2nd median, do this until you come to the end.
      • Round 1 – 10 Merkins
      • Round 2 – 3 Burpees
    • Four Corners (Run the bases) – All PAX except Q goes to four corners of the basketball court. Q runs to first corner and calls out an exercise. Each PAX member then runs to the next corner and calls out the same exercise. Once it gets back to the Q, the Q will then call out a different exercise – Exercises were: LBCs, Hand Released Merkins, Mountain Climbers, APD, Monkey Humpers, XC Skier, Burpees
    • Bulkhead Special – Do 1 pullup followed by 2 Merkins. Do 2 pullups followed by 4 Merkins. Do 3 followed by 6 and so on until you reach 11 Pullups and 22 Merkins.
    • Plank-O-Rama – All IC – 10 Carolina Dry Docks/Merkins, Rotate to side plank – Raise and lower hip, Rotate to Back Plank – Raise and lower butt, Rotate to side plank – Raise and lower hip, rotate to plank – rotating elbow planks, mountain climbers. Freddie Mercuries, Count down from 30 to hold 6 inches.

    COT – Number-O-Rama, Name-O-Roma, Announcements, YHC took us out.

    NMS – Great job today everybody! The weather was perfect. This was a challenging beatdown but all PAX members performed beyond expectations. Congratulations Piggy Bank on completing your first hour workout!

    Announcements

    Memorial Day Convergence – 7 AM – Tredegar Iron Works

    Gotta Run!

    Phonics

  • School of ROCK!

    A hearty gaggle of HIM’s & 2.0’s gathered after Rock&Roll’s COT to kick off the first “School of Rock” bootcamp for 2.0’s. With M’s in tow capturing pics and vids of the shenanigans, here’s how the Pediatrician on Q gave the rabble a fun little beatdown:

    The THANG:

    WARMERAMA:

    • Mosey out of vehicular harms way and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the basketball court and line up for a fan favorite- ANIMAL MOVES?
    • Court crossed in variable fashion: bear crawls, bunny hops, crab walking, froggy leaps, horse trotting, etc

    COP #2:

    • Mosey to next basketball court and line up for variable reps with court run between sets
    • Merkins, Squats, Monkey Humpers, Flutters, etc

    COP #3:

    • Mosey around to the parking lot
    • FRISBEE FETCH: Again honoring the Q’s 17 years of marriage, the PAX chased the frisbee and whoever was first there called x17 reps of a given exercise. Plenty of rounds enjoyed.

    COP #4:

    • Mosey over to the grass hill
    • Animals again the theme for going up and down the hill – Crabwalk, Bearcrawl, Slithering snakes, and Alligators

    COP #5:

    • Stop at the wall and hold People’s Chair then into Hoedown’s IC, then Incline Merkins IC, then Donkey Kicks IC

    COP #6:

    • Mosey to the playground for a TRIPLE CHECK – dips, SSH’s, and runner traverses the playground structure
    • Close out with the PAX practicing balance walking the entire circuit of the lower playground wall 

    COT:

    • Counterama # 18.5+ish
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Great numbers for our first SOJ 2.0 bootcamp and a fun time had by all, of course with some regular complaints and mockery, which was greatly appreciated. Props to SEADOO’S barely 2yo who nearly kept up with the PAX, now nicknamed “Wild Thing”. And shoutout to BB8 for calling x17 Burpees during the frisbee fetch (ouch!). And a special nod to YHC’s firstborn OREO for a Heartburn worthy wipeout admirably getting after the frisbee! Also want to thank JUANITA (a mule for his M who actually gets the credit) for bringing delicious sliced oranges for the playground picnic that followed our COT. There were quite a few FNG’s out there who won some solid nicknames. We’ll be running School of Rock every month after R&R for a while so hopefully the little tikes actually remember their names! Haha. For YHC, with gorgeous M and two spitfire 2.0’s killin the workout alongside their old man, it made for a beautiful way to celebrate 17 years of marriage. Hip Hip HAZZAHHH!!!  ~DTH

  • The Next Generation of Wood

    YHC, Florence, and a young whipper snapper enjoyed some peaceful miles before TryHard’s brutal beatdown. We did the full nature trail; and a good time was had by all.

  • Dropping the Average Age

    Holiday weekends can bring out the 2.0s.  YHC adolescent 2.0 was headlocked by the M, and as a result, got a grade A beat-down as a part of his 4-day weekend.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercises
      • Merkins
      • LBC
      • Suzanne Somers
    • Mosey to the basketball court behind the school for a 4 corners with 10, 15, 20 and 25 reps of an exercise plus a version of an arch loader on the short sides of the multiple courts (running on the long end)
      • HRM and bear crawls
      • Crab cakes and crab walks
      • WWII sit-ups and lunges
      • Hammers and duck walks
    • Mosey to the front of the school for a 3x check with run, Australian mountain climbers and flutter kicks
    • Mosey back to the pavilions for a descending ladder of step-ups (each leg) and dips – 20, 15, 10, and 5 reps (with 30 dips accompanying the 5 step-ups)
    • COT with YHC taking us out

    Great work from the PAX today, including Mariner.  When you trade Pigskin for Mariner, the average age of the PAX at Gridiron is transformed; no longer the senior citizen AO. Enjoyed the 3rd F afterwards at Starbucks where Blue Moon joined the PAX.

    Prayers for Lighthouse as his father passed this week.  Continue prayers for Lab Rat and other PAX members who are healing injuries, including Blue Moon who has surgery this week.

    Convergence on Monday at 7 am at Tredegar.

    God is good all of the time!

    Attila

  • 11 for Stretching..or SOME Stretching

    YHC told the Pax we would stretch, we did, some.

    Either way its a holiday weekend, so YHC doesnt have a lot of time, we stretched, we worked out, we ran, we had fun! Gotta show to know! Have a great holiday, see you all Monday

    Duke

  • Memorial Day Convergence PreBlast

    Memorial Day Convergence PreBlast

    Looking forward to seeing everyone for the Memorial Day convergence!

    Details below but first three requests!

    1. Reach out to folks that you have not seen in a while and encourage them to come.
    2. We would love to see the entire PAX for coffeteria afterwards.
      • If yer on IR, we want to see you. Let me know if you can help with coffee.
    3. Bring your shovel flag.

    Rucking starts at 0600.

    Beatdown at 0700.

    Best parking is at the lot next to the Belle Island access. If that fills up you might need to park up the hill a bit. Plan on extra time to get down there. Anyone coming in hot might be challenged to find parking depending on turnout.

    Like in years past we will do an all PAX COP, split into groups, gather back together to move to the war memorial for a moment of silence to honor our fallen brothers, and then back down the hill for Namerama and Coffeeteria.

    This is a great time to bring out FNGs so reach out to folks!

    Get some!

  • Wash your own Socks

    Twelve pavement (!pickle) pounders gathered at various times for various routes for today’s RAMM. Those that arrived for a 0530 launch enjoyed the following route, curated in the car prior to launch:

    Route

    • South on Commonwealth
    • Continue to Windsor Farms and complete the Berkshire, Sulgrave, Canterbury loop, exiting by going north on Malvern
    • 4s continue north on Malvern to a left on Fitz-Hugh
    • 5s right on Grove, left on Roseneath, left on Monument, right on Malvern
    • 6s right on grove, left on Boulevard, left on Monument, right on Malvern
    • All continue west on Fitz-Hugh to a left on Commonwealth
    • Back to RAMM base

    Numbers, names, YHC took us out.

    Moleskin

    Is RAMM disorganized? Of course. Are there consistent Qs? Hardly. Do we still participate in the 3Fs? Absolutely! Not to delve into the conversation of what is worthy of a point or not, but it takes very little effort to think of 3 different routes for people to run for 45 minutes. Perhaps you want to explore a certain area further? Maybe this time of year you want to see what an area looks like in the daylight? Gone are the days where you have to hop in the car (unless you are TYA) and map out a route by driving it. There are tools available (such as https://onthegomap.com/) that make this really easy. Sign up and give it a shot!

    Post run mumblechatter mentioned personal privacy and other activities individuals will undertake this long weekend.

    Announcements

    • Convergence Monday 7am @ Brown’s Island, r-u-c-k @ 6am
    • See slack for departure details for next Saturday 6/4

    That’s all for today. Enjoy the weekend!

    Splinter

  • Murph

    11 for the Murph

    Mossy around the school and the track for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot with several adding the hard way and a couple taking the normal route.  Twin team hard way is no joke!!  Total millage equaled 2 miles with a nice little beat-down in the middle.

  • Giles bound

    YHC rolled in without his 2.0 as he was tired from his coaching from the previous night. Roll in to the lot and meet 4 more to be one short of a six pack for an easy downhill Giles run. Speakeasy, Opus and Corned Beef logged in 4 miles for this route. Phonics and Marco Polo logged in 5 taking the BoJangle’s loop added to the route. No Idea walked is dog with his Ruck and logged in 3 miles.

    Numberama, Namerama, YHC took us out in prayer.