Category: Richmond, VA

  • Finger Crotch

    COP:
    arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.

    The Thang:

    Love Triange –
    Shout out to Garbage Plate for this one. P1 runs around the triangle while P2 Bear Crawls. Switch. Then P2 Lunges and then Broad Jump Burpees.

    20 American Hammers OYO.
    20 Side Straddle Hops OYO.

    5 Jump Squats OYO.
    Another 20 American Hammers OYO.

    Doozy’s version of Sheldon Coopers – These are a Cooper with WWIIs tacked on. We did
    10 – Burpees, 10 – Squats, 10 – Merkins, 10 – WWIIs and then ran around the loop, next round 9 for each and run, and so on.

    Mt Climbers Plus –
    We circled up and did mountain climbers. Then randomly selected members of the PAX to pick a core exercise to do 20 Xs. Back to Mt climbers between. Bone Thugs’ Crunchy Frogs ’bout did me in.

    Animal Crossing –

    To the Carillon for crossing the field width-wise like a bear, a crab, something that hops and then a backwards bear.

    BTTF with a Native American (not a PC term, just accurate, as Indians live in India) run.

    With time to burn we did some SSHs and lastly, we took 3 huge inhales and exhales – because why not.

    COT:
    Numbers, names & announcements: Gypsy is leading an unboxing of donations at VA Home for Boys and Girls on Saturday, 2/26/22 and still needs about 5 pax members to help. Ms and older 2.0s welcome. The boxes contain lots of toys so little 2.0 might hinder the process. Please remember to sign up for Breaking Bread. UpChuck reports that many have signed up thus far this year, but there are still spots available.

    Prayer requests: Up Chuck asked for the Pax to pray for an employee that lost a brother, who was only 41, to pancreatic cancer.

    And YHC took us out in prayer.

    Moleskin:

    If you don’t know what a finger crotch is, or what Handshake has to say about pee sitting, or Seymour‘s take on putting ping-pong balls in the toilet – you clearly need to post more at the dog pile. But seriously, it’s always an honor to Q. Thank you all for allowing me the opportunity. You all remind me of the blessing of being able bodied, to continue to grow, and how fortunate we are just to be alive (prayers to your employee and his family Up Chuck).

    SYITG!

  • DaPile 8 ball

    Eight brothers showed up this morning for a 6 mile run and here is what went down.

    YHC chose a mostly flat route to run this morning as we had 6 and 7 mile runs this morning. The route started behind Atlee High School and ran to honey Meadows and we took the access road to Kings Charter and ran towards the club house on Kings Charter Drive. We took a right on Wynchase Way to Topotottomy Drive run to Patuxent Drive and that was 3 miles, we turned back to run the same route back at a slightly faster pace.

    Spit had started running earlier this morning so he was able to log in 8 miles. All other runners ran 6 miles with Hash and Marco Polo arriving first.

    Numberama and Namerama, YHC took us out.

    Moleskin

    We had a great cool morning for a run, we circled up after the run and said a prayer for Mudface who lost his Father earlier this week. We also gathered at local cup for some great convo and coffee. We are planning our monthly 2nd F and an activity that came up was Curling. So we will be looking into the details and will take on the other AO’s in a curling competition soon, stay tuned for a preblast.

    I look forward to seeing you in the gloom soon, until then, Go Bengals, Have a great weekend….Cheers…CB!

  • Will You Be Mine?

    A balmy sunrise at Rock&Roll welcomed a dozen vets and one FNG, all eagerly anticipating a classic DTH ground and pound. Eager to please, YHC served up 60 minutes of non-stop action. Here’s how true PAX bromance is celebrated:

    The THANG:

    WARMERAMA: 

    • Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

    COP #1:

    • Circle up on the BBall Court and gave F3 welcome, Disclaimer, & reviewed the F3’s Core Principles
    • Ran through a typical series of DTH warm-up routines IC

    COP #2: 

    • Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
    • Pay a toll at the wooden rails – x20 Derkins and x20 Dips
    • Mosey
    • Partner up for x3 rounds of PLT’s x20 each (x60 total each) 
    • Mosey
    • Circle up for Body Builders x10 IC
    • Mosey

    COP #3: 

    • Stopped halfway around the loop, and he for the length of the baseball fields to the twin stairs (about 100yd), Partnered up for Catch Me If You Can:
    • P1 begins bear crawls while P2 completes x3 Burpees, after which P2 mosey’s to switch with P1, until they reach the stairs

    COP #4:

    • At the steps, lined up for a LINDSEY:
    • Am.Ham’s (2-ct) at the Bottom – 10/15/20/25/30
    • Merkins at the Top – 30/25/20/15/10
    • Box Jump steps going up between sets, or alternatively run up hill
    • Hold Elbow Plank & Review F3 Credo

    COP #5:

    • Completed the rest of the circuit loop around the fields
    • Stop for Buddy Big Boys x25 each
    • Mosey
    • Stop at the big Parking Lot
    • Partner up for a classic DORA
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner completes ~100yard loop down the lot and back
    • Mosey around to the basketball court

    COP #6:

    • Lined up on the bball court for GROINER SUICIDES:
    • x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 
    • Plank for the SIX

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Solid turnout for YHC’s inaugural Rock-N-Roll Q, and an awesome FNG to boot! I asked him during the workout what he does, and he described managing investors, to which I joked about money laundering- welcome OZARK! By attending and crushing the workout all the PAX lovingly said YES to YHC’s unspoken Valentines weekend question: “Will you be mine?” Until next time, DTH

  • Waterpik Bank

    Three dudes who refuse to let Breakfast Club die did the thing before and after the bigger thing. Mumblechatter was deep and thought provoking, only those who post know.

  • 39

    Lucky number 13 HIMs locked shields to join YHC in a memorial Q for his fallen brother at Satan’s Hill. More on this in COT. It’s been a few weeks since YHC has jumped on the Q sheet, and instead of dealing with the heaviness of the last week as a Sad Clown, he decided it was time to jump headfirst back into the gloom with his brothers that helped to pull him out of it to begin with. What a better way to do that than to lead!

    COP – 39 SSHs, DQs, Arm Circles front and back totaling 39, Imperial Walkers, Cherry Pickers, Merkins, LBCs, Flutter Kicks.

    The Thang–

    Mosey to the top of the hill for a 4-corner build that Wilson surely missed out on. Corner 1 – 10 up/downs, corner 2 – 10 up/downs, 20 merkins, corner 3 – 10 up/downs, 20 merkins, 30 groiners, corner 4 – 10 up/downs, 20 merkins, 30 groiners, 40 squat jumps…see what we did there?! Deconstructed Burpees. Mosey to start and reconstruct with 10 burpees. There was plenty of mumblechatter among the PAX to kick things off until we got to corner 3, at which time it quickly turned from laughable conversation to Tim Allen style grunts.

    Mosey to bottom of the hill grab a coupon, triple check…complex style. Partner one runs with rock overhead to the curb and does 10 thrusters, partner 2 – WW2 with rock, partner 3 – American Hammers with rock. Recover.

    Triple check #2 – Partners 2/3 lose the rocks. Partner 1 runs with rock overhead and completes a curl, overhead press to tricep extension (1 rep). Complete 10 full reps and run back with rock overhead. Partner 2 – LBCs, Partner 3 – Freddie Mercury.

    Mosey to start and complete 39 squats

    COT – Numberama/Namerama. YHC opened up to the significance of the number 39. Some knew, some didn’t that YHC lost a close friend this week. His best friend from high school unexpectedly passed away from a heart attack at the age of 39. He lived his life on the road, by himself aside from his work colleagues, and had never found something as beneficial as F3. Instead of having a brotherhood like F3 to help him overcome Sad Clown syndrome, he turned to food, alcohol, and an unfit lifestyle. A sobering reminder to hug those close to you, reach out to those you have “meant” to reach out to more often, and never lose sight of the fact that you never know when the last time, might just possibly be the last time. A reminder to reach out and shield lock our brothers that we have not seen in a while. A reminder to get a will or trust completed to save your family that additional grief if that were to ever come. (Thank you for that reminder Nancy).

    YHC gives a big thanks to the PAX that have reached out over the last few days, that listened to the story, and that gave a hug or fist bump after the Q. YHC sincerely appreciates each of you for your brotherhood, and for helping shake the Sad Clown Syndrome he was dealing with before he joined.

    -Vagabond

  • Take the Hill

    530 AM and the Currahee fateful is ready to launch. Word has gotten out about this AO as we had double digits again this week.

    This week workout: Take the Hill

    • Right on Pump
    • Left on Ridgefield
    • Right on Glen Eagles

    We stopped at Glen Eagles to explain what we were doing. AYG to the stop sign at other end of Glen Eagles (.80 mile and a nasty ass hill 1/2 mile in). Recovery all the way back and circle back for the 6.. 30 second rest at start of Glen Eagles.. repeat.

    On the way back to AO we took Old Prescott were a few of us did a tempo pace to Pump and circling back for the 6 before finishing at the launch site.

    • 5.25 miles
    • 312 ft of elevation gain
    • 1 Crowned local legend (Homer)
    • 11 pax got stronger together

    NMS

    Its hard to convey tolerance, fellowship, and faith when hate and intentional statements of us and them remain.

    “For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.” Matthew 6:14 -15

    Great work by all today. Mr. Rodgers lead the pax up the hill with Homer right on his heels. Loved seeing all the new faces and regular accountability partners.

    F3RVA supports the Virginia Home for boys and Girls. We still need 5 more pax to sign up.

    See Offshore for Healing Place 10k training. It starts tomorrow and is on Saturdays at 7:30am 700 Dinwiddie Ave

    Thank you for letting me lead today.

    v/r

    John (Gypsy) Boles

  • Wilt, Corned Beef and The Youngest Guy

    Warmup: Cherry Pickers, Arm Circles, Hand Release Merkins and Heels to Heaven

    The Workout:

    1 – WILT – 100 each of LBC’s, Heels to Heaven, Monkey Humpers and Calf Raises. Between these we ran to various parts of the school grounds.

    2 – Corned Beef – 55 each of Merkins, Alabama Prom Dates, Dips and Mountain Climbers. For these we stayed in front of the school but ran to various spots.

    3 – Who’s the Youngest Guy? – Not present but we knew there were some in their 20’s so we did 28 each of Burpees, Invisible Jump Ropes (rest after burpees), Freddie Mercuries and Rosa Lita’s

    4 – 11’s with Calf Raises and Merkins across the bus loop

    That was it. Numberama, Namarama and Prayer by YardSale. We have much to be thankful for.

    Question for the day – Cherry’s grow in trees. Why do we call Cherry Pickers the exercise where we’re stretching to touch the ground?

    Have a great weekend guys!

  • What to do, what to do?

    4 cars in the parking lot this morning but only one willing to bootcamp, the other three went to ring Gumbos door bell before running away to hide. What was done at that solo bootcamp remains a mystery. YHC can tell you that there where lots of merkins a few LBC’s some dolly’s and Rosallita’s just to name a few but if you want to know what it all totaled up to you’ll have to come to Twin Team to find out.

  • You Choose!

    0500-A group showed up and got in some extra miles and training.

    0530-Wedding Singer decided on Serpentine Route. Faceplant, Marv, and FICO headed out on Carilion Route for 6ish miles. Upchuck, YHC, and Bodos, Carilion Route too.

    Numberama, Namerama.

    Announcements: Doublemint was presented a wedding gift and donated the proceeds to Virginia Home. Gypsy is looking for some help on Feb 26 to unload a trailer of goods for Virginia Home for Boys and Girls. 2/26, Vinny has the Q at the Bridge. YHC is a clown car will travel. IF you have not been, it is a must attend.

    YHC took us out!

    NMS: Upchuck and Bodos, thank you as always for the fellowship mid run! Yes, movies and music offer great verbage for life. “Only a penitent man will pass.” Sean Connery, Indiana Jones and The Last Crusade. And, “…faith, hope, and love…” Alan Jackson. Credit where credit is due! For my Friday is off to a great start and I am blessed to run and workout with you men!

    Loud and Proud,

    Flatline

  • Bo Derek at Tomato Run

    We had 10 brothers show up this morning for a Ruck walk or Run this morning. The Ruck walk folks (Yardsale, Biebs, Mudface and No Idea) were 4 total and they started at 5 am and logged in 4 miles. YHC had a routes scoped out for a little over 4 miles that Bulkhead, Opus, Handshake and YHC ran. Spit and Marco Polo ran 5 miles taking the Bojangles loop to get there.

    YHC was able to run with Handshake on a faster pace for 4.16 miles at 8’49″/ mile and was a nice cool morning for this run route.

    Numberama (2 times) and Namerama, Marco Polo took us out in prayer.

    Moleskin

    It was great to run as a group and missed Mr Holland who has been posting regularly for our run workouts. Have the perfect 10 people show up for Tomato Run and Ruck shows that the word is getting out. We would love to have others show up from SOJ, Westside and downtown. Great to see you Handshake and look forward to seeing you again soon! Great convo and we may start having coffee on a tailgate(stealing this idea from Tryhard) too for those that can hang for a bit…stay tuned and we look forward to seeing you in the gloom.

    It is always an honor to lead, have a great day gents…Cheers…CB