Category: Richmond, VA

  • Parking at WDog? Just look for Big Blue

    6 Titans circled the parking lot, found Big Blue in the original parking spot for WDog. That goes way back. Who’s ready to take on the day.

    Warmarama:
    SSH, DQ (slooooow), Helicopters, Arm Circles, Merkins, LBC’s, Rosalitas.

    The Thang:
    Mosey over to the Bridge. At each light pole alternate the following: 10 Merkins and 10 Dry Docks. Let’s get back across the river and Alternate the following exercises at each light pole. 10 Squats and 10 Imperial Walkers.

    Mosey to the Amphitheater. Work our way up to the top, alternating exercises at each step. 10 Dips and 10 Front Seat Alabama Prom Dates.

    Mosey back to the flag. 2 Miles covered.

    YHC took us out.

    Announcements: (See Slack for more events and details)
    7:30am — Gridiron Convergence this Saturday!!
    Sit and Sip — This Saturday.
    Beer Mile — Faceplant’s House coming in October.
    Frozen Triangle: Rosie and Gumbo are working on a CSAUP. Training started yesterday.
    DTH – has a missions trip coming up. Read more here CALLED to Papua New Guinea: PFR 2022 & Testimony Video! (hendersonsinmissions.blogspot.com)

    Great work today. See you in the Gloom.
    Oyster

  • Inaugural First Watch Hot Potato Broga

    A Broga first occurred this morning prior to First Watch: A Hot Potato Broga Session!

    YHC started us off with some preliminary breathing exercises with Mountain Pose leading into a series of dead man hangs, Warrior 1, Warrior 2 and then attempting the Tree Pose. We need to work on our balance in order to perfect Tree Pose.

    EF Hutton then dropped us down to our mats and initiated some Cat/Cow, Pigeon and Shoulder Stretch.

    Last Call used his few minutes to keep us on the ground with Runner’s Pose and Child’s Pose.

    Finally, the potato was tossed to Lockjaw who led us in some breathing exercises leading into Shavasna, which was enhanced by the sounds of Honeydo and Splinter’s voices in the distance.

    Each pax used their best hypnotizing voice in order to keep things relaxed.

    Straps were not needed.

    Great idea on the Hot Potato, Last Call!

    SYITG!

    Kubota

  • You do you

    18 strong men made their way to Midlothian from all different directions and according to the bus drivers this is what happened

    Everyone (Runners and Bootcampers) mosey down the hill for COP

    DQ’s, Helicopters, Imperial Walkers, Ukrainian Soldiers

    Everyone mosey around the track to drop of 3 frisbees at 4 points around the track middle of both straightaways and in the middle of both turns

    Bootcampers do one of the exercises written on the frisbee while runners run one lap (alternating speed each lap – Slow then Fast) once lead runner returns from lap Bootcampers run to next set of frisbees. If Bootcampers want to run a lap rather than do a set of exercises You do You. After time was called PAX got together to make one last trip around the track as a group, Nancy Lopez was the lead rabbit fort this lap.

    BTTF Numbers / Names Florence took us out

    NMS:

    YHC wanted to run this morning but he was also the Q for the Bootcampers. Last night a plan was devised on how to keep the two PAX together but not have to have one of the PAX not get what they paid for. YHC was also hopping to see Boberry this morning, the speaker was brought and the real musical genius of 80’s rock was played. Long live AC/DC

  • WTH Impromptu Q

    5 pax showed up for a 3 mile run and bootcamp at WTH for an impromptu Q from Roger Roger. Some clocks showed 3.8 miles, but who was counting on this beautiful morning.

    Mosey around the lake in the village to the Gazebo for

    Warmarama:

    20 SSH

    15 helicopters

    DMH 

    25 LBCs

    25 dips

    Mosey to the parking deck at ACAC to show the paying by standards there is a better way!  

    Round 1: 

    20 merkins, hike up the stairs, 20 merkins jog down

    R2:

    20 WW2s, run up the stairs, 20 2 count flutters and jog down

    R3: relocate to second parking deck in hopes of a sunrise

    One round of parking deck 7s Squats/merkins 

    (Sunrise didn’t show up) 

    Mosey around Trader Joe’s and short pump elementary back to the flag.

    Extras- one by standard didn’t say good morning so we completed our tour with 10 burpees.

    Thanks for letting me host! SYITG

  • Lucky F3-versary

    Four years ago after much prodding from Handshake YHC showed up for Thursday’s 45 Minutes of Mary. YHC is thankful for that invite and for sticking with it, so many fond memories and relationships that have been built, and it makes this YHC very thankful. Thankful for YHC’s F3-versay twin Lockjaw who ironically enough also shares the same F3-versary and was the Q on that first day at Mary. F3 impacts everyone just a little bit differently, for this YHC there is something primal and necessary for one to get up early exert energy in a pack, and forge social bonds. Saab should know, the social aspect of this group is an important component to YHC, as many an unsolicited stories are told on 6 mile runs throughout the greater Richmond area. You can get a lot of storytelling in for 45 minutes.

    In honor of YHC’s F3-versary a luck/unlucky favorite workout made its appearance for SpiderRun. With chalk and dice in hand YHC got up extra early to mark out six lines on Ridgeway Rd and Robin Rd of varying distances up the hill. At the bottom of the hill was the Roll line. At 5:30 YHC announced to the PAX to pair up with someone of equal running abilities, dice were handed out and we mosey’ed over to the Roll line at the bottom of the hill.

    Once at the bottom of the hill each pair rolls their dice, whatever number shows up is the number you run up to on the hill then turn back around and roll again – repeato until the clock strikes 6:08 AM. At precisely 6:08 the PAX mosey’s back to the flag (provided by YHC’s F3 grandfather Flatline). In honor of being one F3 year older YHC thought it appropriate to do some light stretching as a group before the bell tolled. Stretching seemed to be very welcomed by all the Spider-runners this morning.

    Numbers, Names, and Announcements

    Sit and sip, this saturday, 8th anniversary for F3RVA – 7:30 AM convergence start time.

    Prayers for Flatlines family member that is sick.

    YHC took us out.

    Thank you all for being a part of my everyday.

  • Can you actually hear that?

    3 men started their day with an Anvil run. PAX decided to do a run/walk of the King’s Charter farmhouse loop and got 4 miles in.

  • Autumn = Broga Weather

    A duo Brogi stalwarts took to the No Toll courts to get loose and limber. According to the owls, this is rumored to have occured.

    Shoulder and back were the initial target areas. Legs and glutes followed with the pigeon the always popular position. Good shavasana caused some shuteye for YHC as cool breeze was ideal this morning. Good to see Chaplain recovering from his back IR and getting some additional rest following the intense 4.30 launch at Rock and Roll on Monday. Well done boys.

  • On a Tuesday

    13 men met the day to post on the lush fields of NoToll. Today marked 8 years to the day that F3RVA planted its first shovel flag. With the 2014 jukebox in tow , this is how it went down:

    Leave no man behind, and leave no man where you found him – indigenous people run with 2 burpees to pavilion 

    Warmerama 

    Merkin jacks 1-4, 2-8, 3-12, 4-16, 5-20, back down

    wokrouts are held rain or shine outdoors. plenty of work in the wet fields.

    Dora 

    100 pole smokers 

    200 dips

    300 squatS

    Run to side line , Bernie back

    X marks the spot 

    20 merkins in middle

    20 SSH

    20 monkey jumpers

    20 LBCs

    20 jump squats 

    Each work out peer led in a rotating fashion we are not personal trainers. 5 MOM. numbers names, Snuff took us out. come out Saturday at 730 at Gridiron for 8 yr celebration with sit and sip later that day!

    NMM

    YHC is proud to call the PAX of F3RVA brothers. it has changed YHCs life for the better! love the mumble chatter that the tunes bring

  • Jump Start at Daville

    YHC arrived early to plant the flag and one other decided to join the party this morning. Wanting a different routine, YHC grabbed the jump rope out of the trunk and we mosey to the buss loop.

    COP

    We arrive at the West entrance of Atlee HS and perform 20 SSH, 10 DQ, 15 Ukrainian Soldiers, 10 Imperial walkers, 10 Helicopters, 15 arm circles (10 small 5 Big) Reverso, 20 LBC’s 15 4 ct American Hammers, 10 reverse scorpions, 10 scorpions, 20 merkins.

    THANG

    So we bust out the jump rope which will be the timer at 40 reps and then we switch. We start with 3 sets of step ups on the bench, 3 sets of dips on the bench, 3 sets of elevated merkins, 3 sets of Carolina Drydocks, 3 sets of LBC’s. We then mosey back to flag for 1 minute of stretching

    COT

    Numberama, Namerama, YHC took us out in prayer

    Announcements – F3rva anniversary convergence at Gridiron on Saturday September 24, post @ 7am. Sit and Sip at Gomer Pyle’s farm later in the afternoon starting @ 2pm until 8am Sunday.

    Have a great week gents and hope to see more of the brothers later this week

    Cheers….CB!

  • Three Pirates

    It turns out that it is “talk like a pirate day”. Only at the end of the workout was this called with some exciting new pirate inspired yoga moves.

    But let’s start at the beginning.

    COP in front of the school. First triple check: BTTW, Monkey Humpers, and run to the road and back.

    Chum Bucket stops to talk to a colleague at the school for the public hearing.

    Over to the side of the school for second triple check: Plerkins and bear crawl to the tree and back.

    Some Lindsays: Donkey kicks, 5 pace lunge and Box Cutters. Lunge back and keep going with the Lindsay cycle.

    Triple check 3 – Carolina dry docks, jump squats, and run to that tree. The elm I think.

    Mosey around the school. Chum did some excellent yoga to take us out. Great debriefing with this awesome group of men about things on our mind and how to manage the stresses of life.

    Announcements: Happy hour Punisher is coming back soon. See Slack for details.