Category: Richmond, VA

  • Four Men and a Lady

    YHC arrived at Atlee High School at 5:25 AM which is about 4 1/2 minutes earlier that he normally arrives. This was a sign of unusual things to come. Within a few minutes, 2 others had arrived. Bulkhead gets out of the car and walks over the the VSF. Soon after this, we see Trout getting out through the passenger door since the driver’s door was frozen shut. YHC takes the Q and off they went in this 22 degree morning.

    In case others were arriving late, Parking Lot Tracers were called. Soon after beginning, Trout observed all of the black ice.

    As the PAX members were now trying to complete the Parking Lot Tracers without falling, a lady came up to them an asked, “Can I join you for a run?” Apparently, it was F3RVA’s wearing of shorts in these temperatures that drew her attention to us. YHC quickly responded that this was a bootcamp. YHC responded that this was a bootcamp. She then asked if she could join us since her running parter did not arrive. At this point, the Parking Lot Tracers had been abandoned due to unsafe terrain. YHC said in a very unsure voice, “sure.”

    COP – The PAX circled up. YHC, who is such a rules follower, was trying to figure out how to start the COP with a lady joining us not know if this is allowed. Did he mention the 5 core principles? No, although he did mention that is is a men’s group. Did he mention his nickname or welcome to F3 DaVille? No. Did he even say if there were any new guys? No. He was trying to make up his mind how to start and eventually called the first exercise. The exercises were Puppy Pile rated, so no APDs, no Monkey Humpers, no Ball Dippers, no Roselitas, no Hello Dollys. and no Wilson’s Wife or Fudd’s wife. At first, he did call them pushups, but eventually felt comfortable to call them merkins.

    Corned Beef joined after the first few exercises were completed. All of the exercises were in cadence: SSH, Helicopters Don Quixotes, Arm Circles, Reverso, One Legged Lunges, other leg, Merkins, Angled Knee Jumps, American Hammers, LBCs, Heels to Heaven.

    The Thing

    Because of the issues with the black ice, the PAX headed towards the common’s entrance to Atlee High School.

    Triple Check with Five exercises – The PAX rotated through these exercises 3 times: The People’s Chair, Donkey Kicks, Freddie Mercuries, Hand Released Merkins, with the timer running to the parking lot, doing 3 burpees, and returning.

    Elevens with Jump Squats and windshield wipers – We bear cralled about 18 feet and then lunged back.

    Mosey back to the VSF for Plank-O-Rama

    Hold Plank then IC alternate between Carolina Dry Docks and Merkins. Rotate to side plank then IC lower hip and raise it. Rotate to back plank then IC lower and raise butt. Rotate to other side and IC lower and raise hip. Rotate back to plank to end with Mountain Climbers IC.

    Numberarama, Name-O-Rama, Announcements, Trout took us out.

    NMS

    Well done to the PAX this day including the FNGirl Cass (Tracker). I do think it was awesome that she wanted to join us today even after learning it was not a run and not knowing any of us. She does regulary run with a group that includes Marco Polo. She told us that she has run 15 marathons including 2 Boston Marathons. She is also a world traveller. She seemed to have no problems completing the exercises. Running was limited do the conditions, but that would not have been an issue for her. Marco Polo said her husband is a great guy, so maybe this will lead to having Marco Polo and Tracker’s husband to join us soon.

    After the bootcamp, Corned Beef, Bulkhead, and YHC hung out for a few minutes at Starbucks.

    Gotta Run!

    Phonics

  • It was a catch.

    8 grown-boys ran (strategically) around the parking lot at The Alamo this morning. See the pic below. GO HOOSIERS! Showed up, moseyed to the other end of the horseshoe, gave the mission, stretched out and got into it.

    YHC needed to educate the PAX on Jarrett Sitdham before the Broncos v Patriots game this weekend so here’s what went down…

    COP #1 – Triple Check for the (3) colleges and (3) NFL teams he’s played for.

    • Committed to Texas Tech, played at Baylor and transferred to Auburn. Drafted by the Patriots, played for the Raiders and now plays for the Broncos.
    • Pacer: Run from one end of the horseshoe to the other
    • Exercise 1: Squats
    • Exercise 2: Ab exercise of choice

    COP #2 – “8’s” rather than “11’s” for his jersey #8

    • Run: Clubhouse entrance to the stop sign at the top of the neighborhood
    • Merkins at both stops

    COP #3 – 4 Corners for the 4th round draft pick

    • Bear crawl with CDC’s at each corner. (2) rounds

    ANNOUNCEMENTS

    • Frozen Triangle
    • The Bridge

    PRAYERS/WINS

    • Pad Thai’s mom’s knee surgery went well!
    • Safety on the roads!
    • Kids going back to college.
    Screenshot

  • The Fire Within

    10 strong for some early morning kettlebell action at Huguenot High School. The PAX’s bells were huge………..and the freezing temperatures quickly elevated to a balmy 70 degrees. Here is a brief summary for your viewing pleasure.

    Kicked things off with an indigenous people warm-up run around the upper parking. Man in the back did arm circles – later switched to helicopters and Big Overhead Claps.

    Grab the kettles and run to the base of YHC’s namesake mount.
    Exercise One: On the ascent – 10 kettlebells swings, 25 kettle baby crunches at parking lot one. 20 swings, 25 kettle baby crunches on parking lot two…………30/25 and 40/25 on the next two. Turn around at the top and repeat pattern on way down. Grand total: 200 KB Swings and 200 KBC’s!

    Exercise Two: Dora with 100 Upright Rows, 200 Bench Presses, and 300 Kettle Flutter Kicks. Runner goes to the tree and back.

    A final push up Mt. Chaplain with one armed overhead carries.

    We made our way back to the flag via the Grassy Knoll, doing some around the worlds and reverse arm curls. 30 seconds of squats and time is called.

    COT and TryHard took us out.

    Final Thoughts: While an AI generated image suggested some sort of bonfire, we all know this would violate multiple City of Richmond Public School ordinances. In fact, Bobby may have even spotted the smoke. The true fire is the one that burns inside us………..that spark, if you will, that pushes us to overcome obstacles and perhaps achieve great things. Some men’s flames been have virtually extinguished.; however, all you need is an ember……….But I digress.

    SYITG!

  • Iron Ralk

    One hairy Beaver emerged from the gloom for a run/walk among the icy fjords of Pine Fork Park to begin late preparation of the Frozen Triangle. With ice on his beard, and shins a burning, he managed to give thanks to the Sky Q and log a 5k! Let’s get after it this week men!

  • The Nine-Pole Shuffle

    Six warriors made it out to the Deep for some pole work. They were looked at, touched and counted. Want to learn more?<

    We started with a well protected warmup of squats, DQ, Ukrainian Soldiers, Arm Circles, Helicopters, Flutters, Freddie’s and Merkins. We then moseyed to the bus loop for a Nine-Pole Shuffle.

    Run the circle and at each of the nine lights do 20 squats and 10 merkins. Run another lap to count the lights. Do another shuffle the other direction with 30 LBCs and 15 2-count hammers at each light. For you English majors, that is 180 squats, 90 merkins, 270 LBCs and 135 2-count hammers.

    Organize for a triple check of poll smokers, jump squats and run to the second light for the timer, 2nd round run to the third light and then for the final round, run a lap.

    Do it again with a different group and sticking with the second light for the timer for all 3 rounds. Exercises are merkins and HRM.

    Mosey back to the cones for a dead man hang, some cherry pickers and shoulder taps.

    The Deep was pretty this morning but I was a nice Q and kept us dry. Attila broke his 22 week streak. Flo is now in charge with 6. Fitting that someone named at the Deep has the streak.

    The Bridge is this weekend with Pigskin. Please join him!

    Frozen Triangle is the 7th. If it rains, Upchuck will hold an umbrella for you.

    Have a great week everyone!

  • Just the Two of Us

    Two guys eager to get a jump on the day managed to dethaw their cars and meet up at the cheapest country club in RVA. Since Hitch’s trunk was frozen shut, his kettlebell was unavailable- so we opted for laps and alternating sets of exercises between laps .

    We managed to keep relatively warm and got some good work in, as well as some good conversation.

    SYITG

  • Black Ice, Black Schmice

    Three motivated men of hard choices posted to the Martin Luther King, Jr. Day edition of The Hoedown. Temperatures were 70 and sunny. According to the drivers on Forest, the following might have happened:

    Parking lot tracers. Pick up Plus One.

    Parking lot tracers with Plus One.

    COP

    SSHs x60 (4 count)
    Dead man hang
    Right leg high, left leg high, drop the hips, pigeon right, pigeon left
    Imperial walkers
    Don Quixote (Froggy did something funny, and Handshake wasn’t there to comment)
    WWIIs
    Reverse crunches

    Mosey to the teacher parking lot for parking space intervals. 3 merkins, 3 WWIIs, 3 squats at each parking space.

    Mosey to the front of the school…but, walk the steps, which actually have no ice.

    Starting at the bike rack, 5 merkins, run to the front door and back, then 10 dips. 3 rounds, bro-code.

    Mosey to the “attractive nuisance” known as the Third Church Parking Lot. (No actual injuries or insurance claims were incurred.)

    Triple check…one man runs across to the school, one man does WWIIs and Carolina Dry Docks. 3 rounds. Make sure to call out the curbs. Do this every.single.time.

    Touch-a-Tree. 5 trees. WWIIs and reverse crunches. Or, something like that.

    Mosey back to the virtual shovel flag with a history lesson about kicking a curb accidentally (“Goldberg!” Or “Gomer”).

    Numbers…Froggy…Numbers!…Names, and YHC took us out.

    Announcements:

    Pigskin is leading The Bridge on Saturday, January 24 (this weekend). It will be cold, which is more of a reason to go. When Pigskin’s leading, get on the bus. Push off is early Saturday morning, return by about 10:30. This is a great opportunity to be an Actual HIM.

    Breaking Bread…Saturday evening…make dinner for 8-12 humans recovering from medical issues. These are people in need. WWJD? He’d help. Another opportunity to be an Actual HIM.

    Requests:

    Prayers for my high school pal, Becca. She has glioblastoma (brain cancer). Almost no treatments available. Short term outlook. 53. Good human.

    For our country. As one PAX member described it, “What a mess.” Indeed. Self-inflicted mess.

  • Back to Broadway

    For HIMs covered more than 2 miles along the Broadway line with a few arduous pit stops.

  • Ruck Miles Piling Up

    2 Extra Credit Rucking machines emerged from the gloom to log a 3 mile ruck at a grand pace of 16:30/mi. Watch the sunrise, and enjoy one another’s company with some conversation. YHC has rucked over 30 miles this month. I’m certain Commando has rucked more than YHC!

  • Teaser Week Is Over!

    4 New Kent Lumberjacks emerged from the Saturday gloom for a good ol American beatdown in the sunrise! Bam Bam, one of our newest PAX realized Pool Boys Q last weekend was a teaser to get him back this weekend, he did great by the way!

    Warmarama! – Mosey to the helipad.

    • Don Quixotes IC
    • Arm Circles IC
    • Tie Fighters IC
    • Chinooks
    • Cherry Pickers IC
    • Toe Grabs
    • Butterflies
    • Wilson & Fudds Wife
    • Merkins on my down

    Mosey to the baseball Diamond outfield to get patriotic with the first CoP – perform 10 Burpees, 20 Copperhead Squats, 30 WWII’s at each of the 3 outfield flags.

    Mosey to the coupon pile and grab a Cindy and meander our way to the football field but first, YHC heart was yearning for some Donkey Kicks so put down your Cindy and get on the wall for 10 DKs, 15 Second Wall Sit, 10 more DK’s Hoesowns 10 IC, 10 Dk’s.

    CoP3 – Dora – P1 Runs to 50 yard line and back. P2 Perfoms the following:

    • 50 Squat Thrusters
    • 100 Incline Merkins
    • 150 Bent Over Rows

    CoP4 – Bear Crawl Pull Through – 10 pulls for a chance to recite 1 of F3’s 5 core principles until completed.

    CoT

    Announcements – Frozen Triangle coming up quickly. See Slack.

    Prayer Requests – for our little 2.0’s to get healthy, a lot of illness right now with our kiddos.

    YHC closed us out in prayer. Great work you guys put in this morning! Don’t ever stop pushing yourself.