Category: Richmond, VA

  • I didn’t lie to you baby, I just didn’t tell the truth

    23 “New Year, New You” men made their way out of the rainy 60 degree Gloom to greet a new years worth of beatdowns starting with a convergence at the newly renovated Rock N Roll AO and by renovated YHC means moved from Monday to Saturday. According to the guy playing basketball and watching the PAX with wonder this is what happened.

    Mosey to tennis court area for COP

    There are 5 core principles of F3

    1. Be Free of Charge
    2. Be open to all men
    3. Be held outdoors (even in the rain)
    4. Be led by men who participate in the beating
    5. End with a circle of trust

    Merkin position YHC calls down PAX goes to 6″ and calls out core principle YHC calls up PAX returns to merkin position repeto for all 5 principles

    DQ’s, Helicopters, Weed Pickers, Imperial Squat Walkers, Russian Soldiers

    DTH helped YHC with a speaker and a song PAX to do squats to Bring Sally Up, Bring Sally Down holding your position until the next up or down is called.

    Mosey to the far parking lots use the first lot

    Sheldon Coopers – These are a Cooper with WWIIs tacked on for good measure start with

    10 – Burpees, 10 – Squats, 10 – Merkins, 10 – WWIIs and run around loop, next round 9 and run, next round 8 and run down to 1 and run

    Mosey to 3rd lot

    Four corners – PAX picks favorite ab work Corner 1 -10 dying cock roaches, corner 2 – 20 10 count Not so Lazy, Lazy Boys, corner 3 – 30 Heals to Heaven, corner 4 – 40 American Hammers 2 count

    Mosey to Basketball court

    According to Wilson YHC may or may not have not been completely honest with him at the Murph the previous morning when he asked if YHC was planning to do Man Killers (aka Motivators). According to Santa Claus and the Easter Bunny, (who YHC has once a year meetings with) it’s not really a lie if you had a good reason for not telling the truth. This line of reasoning has been argued on more than one occasion in court rooms for centuries. So needless to say we did Man Killers.

    Mosey BTTF for a Merkin Ring Of Fire and a 20 count of Not So Lazy, Lazy Boys

    YHC was running out of steam and good ideas with 5 minutes left and Gomer Pile was ready to take the lead to finish out or time and get our moneys worth with some ab work

    Numbers / Names and YHC’s favorite prayer warrior Marmaduke took us out

    NMS:

    YHC was a little worried that a 1/1/22 convergence at a new AO might not have a great turn out especially in the rain but (WOW!!!) YHC couldn’t be happier with what the Gloom had in store. Of all the Q’s YHC has had this was the largest PAX I have ever had the privilege and honor to lead. In full transparency YHC only had a 45 minute beatdown prepared and on Friday Man Killers where actually not part of the plan. Late Friday night YHC mentioned that he was waffling on whether the beatdown should be 45 minutes or 60 and was told Saturdays are always 60. With this in mind how hard could it be to tack on 15 more minutes to a beatdown when YHC has lead so many in the past? In the COP YHC was struck by just how different it is to lead 23 men than 5 or 10 and it was at this time that the Q’mnesia took over and YHC had no idea what he was going to do at the end of this beatdown to make it 60 minutes.

    Thanks to DTH for the help with sound this morning (YHC forgot his speaker)

    Thanks to Gomer Pile for finishing out and getting us to the full 60 minutes

    Thanks to Wilson for always keepin it real

    Thanks to Hardywood for correcting my mathematical errors

    Thanks to Flint for visiting from NY

    and Thanks to the entire PAX for being my brothers and walking through life with me, you are the reason I keep coming out to these beatdowns

    YHC’s personal goals for 2022 that I would like you (PAX) to hold me accountable to

    100 Q’s in 2022

    100 merkins a day for 365 days = 365,00… sorry 36,500 merkins for the year (I ain’t so good with mathematical things)

    Pics – Too many to add to this BB but you should be able to find them on FB

  • feels like the first time

    a healthy 5 showed up this morning for a beatdown

    Slaughter start was 10 burpees.

    parking lot tracers

    dry spot for COP — Helicopters, DQ, pickle pounders, jlos, imperial walkers, copperhead squats, dying cockroach, American ?.

    30 dips, 30 inclined merkins, 30 Bulgarian lunges

    4 corners 10 double clutch merkins, 20 jump squats, 30 ball dippers, 40 ijr

    15 double clutch dips, 15 derkins, 15 donkey kicks

    4 corners — 10 hrm, 20 heels to heaven, 30 something, 40 jlos

    11’s — merkins and WW2

    end it with a plank fest and a minute of stretching.

    names numbers announcements

    YHC took us out.

    Great times this morning. went for some coffeteria afterwards at rise and shine. great convos about the future of f3, especially here in Daville.

  • Murph 2021

    5 brave souls braved the last day of 2021 to take on 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 the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

    Strong work for all that showed up and look forward to 2022 full year of the Murph on the last Friday of each month. 

  • Another for the Books

    13 runners of all different paces, distances, and start times launched for the final run for 2021. Routes cruised through the museum district to Byrd Park and back.

    Marv took us out.

    Thoughts and prayers to Marv and his family.

  • Circus Max Light’s out

    The last Circus Maximus of the year! Lighthouse and I were glad to see each other. It would have been boring if only one of us had showed up.

    Warmup with SSHs, IWs, Cherry pickers and Russian Soldiers.

    Next, we did the following:

    20 Swings,

    20 Curls

    15 Sit and Press

    5 Burpees

    20 Triceps

    20 Rows

    20 Press

    Short run around the courtyard

    10 each arm Renegade Rows

    15 each leg Romanian dead lifts

    15 each arm Woodchoppers

    15 Australian Mountain Climbers

    10 each arm one arm presses

    10 each direction Halos

    15 each arm Goblet Squats

    Run around the island.

    Repeat 2 more times.

    A little stretching and some Mary and times up.

     

  • Tomato Fun Run

    YHC pulled up to people in the parking lot this time to have a total of 5 for the run morning. We had a 4 and 5 mile route for the guys and YHC ran with Mr Holland and Bulkhead for a steady 4 mile Taylor Farm route. Marco Polo ran ahead with Hash on a 4.5-5 mile route and we all circled up at the club house for a cool down lap around the parking lot.

    We had a great conversation while running and this was much better than the solo run from last week for sure!

    Numberama, Namerama and Marco Polo took us out in Prayer.

    Moleskin

    Check out the front page of the F3 RVA website as we have some great activities that are coming up:

    Breaking Bread – Please look at the Q sheet for the BB weekends and please sign up for the 2022 season. This is greatly appreciated and Upchuck is humbled by the continued support from our F3RVA brothers. This has grown from one day per month to 2 days (weekend) per month…great work gents.

    Ramp Build – We have 4 dates and need volunteers for the first date January 18 and thank you to those who have signed up already for the other dates as there are still slots open for January 27, February 10 and February 24.

    3rd F Convergence Friday Morning starting @ 6:30 to 7:30 December 31 at Starbucks 12241 W. Broad Street Unit E Glen Allen, VA 23233

    Have a great day gents and SYITG Cheers….CB

  • To the 5th Power

    Five handsome HIM’s, including brother John “Flint” (downrange from NYC), joined YHC to celebrate Five years of being “Papa”. The following beatdown was delivered in many iterations of FIVE, to honor Penniella Mae “Oreo” on her 5th birthday:

    The THANG:

    COP #1:

    • Mosey down to the CulDeSac
    • Usual Tryhard Warmerama, mostly IC, covering all muscle groups, and all PAX nicely warmed/stretched

    COP #2:

    • LIGHT POLE ALLEY – Completing x5 Broad Jumps at each light pole back up to the ramp, with Bernie Sanders in between

    COP #3:

    • Ascend the ramp, alternating x5 Bear Crawls (2-ct) with x5 Lunges
    • At the top, partner up for x3 Rounds of the following rail exercises (legs held by partner):
    • x5 Jerkins (each)
    • x5 Cliffhanger Merkins (each)
    • x5 Dips (each)

    COP #4:

    • Mosey to the bottom parking lot slope to complete a TRIPLE NICKEL:
    • x5 Burpees at the Bottom
    • x5 WWII at the Top
    • x5 Rounds, running up/down slope

    COP #5:

    • Mosey to the Amphitheater
    • x5 Box Jumps ea step going up
    • x5 Dips ea step going down
    • x5 Incline Merkins ea step going up
    • x5 Flutters (2-ct) ea step going down
    • x5 M.Humpers ea step going up 
    • x5 Derkins going down

    Mosey BTTF for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Painful but rewarding way to start the day, working off some holiday carbs and celebrating the honor of fatherhood. Welcome back to the gloom Flint! The PAX has encouraged him to start a new F3 Group in NYC. Happy New Years fellas! SYITG, DTH

  • Paying the Toll

    Eight grizzled warriors emerged interrupted their vacations to work off hangovers and get back to business before the New Year. Here are the stories that were told:

    Mosey to the bridge for the buy in of 10 derkins and 10 dips. Continue mosey to the parking lot for Warmarama. SSH’s, Helis, Dead Man Hang, Merkins, Pickle Pounders, LBC’s. Mosey to the bleachers.

    THE THANG: Burpee Dora. Partner up for 100 Merkins, 200 Groiners, 300 Jump Squats. Timer runs across field and back.

    Quarter Pounder – Modified Lady of the Night Style. Mosey to the touch line stop. Run to 1st light pole – 25 merkins, back to touch to wait for 6. Midfield line – 50 WWII’s (modified to American Hammers in later rounds) also complete 25 merkins at 1st pole. Back to touch for the 6. 2nd light pole – 75 SSH’s, 50 American Hammers, 25 Merkins along the way. Back to touch for the 6. End line – 100 Monkey Humpers, 75 SSH’s, 50 American Hammer, 25 merkins along the way.

    Curb 11’s – Mosey to the road. 10 Incline Merkins on the curb, bear crawl to the opposite side, 1 LBC. Crawl Bear back – repeato as 11’s go.

    BTTF with a stop at the bridge to pay the toll with 10 Derkins, 10 dips.

    Numbers, Names, Announcements, Prayer Requests, YHC took us out

    Honeymoon leading Murph Challenge the last Friday of the month at Twin Team.

    New Years Convergence Saturday – 7 am Rockwood Park. Coffee afterwards

    NMS: Was good to work off the holiday haze with you gents. Apologies for the delay in posting but it has been one of those weeks. Not much chatter but it was good to see New Market represent. Stay safe boys.

  • 945

    Four studs, representing 945 (now 949) posts this year, assembled for the penultimate workout of 2021. Temperatures were 70 and sunny. According to the Subaru driving ladies using the pavilion, the following likely happened:

    5:28 Saab calls Hot Potato

    5:30 Launch by running around the Grove side of the school to Saab’s favorite warm-up spot.

    5:31 COP. Helicopters, Dead Man Hang, Arm Circles, Russian Soldiers Imperial Walkers, Merkins

    5:37 Lindsey. 2 trees up, and one tree back. Merkins and WWIIs.

    5:48 Handshake Q. Mosey to corner of Grove and Westmoreland. Handshake reminded the PAX that the “block” has “corners” (and four of them). The PAX used those corners to do: 10 burpees, 20 merkins, 30 WWIIs, 40 Carolina Dry Docks.

    5:52 Mosey to the track, find the wall of plastic edging, and do 30 dips

    5:58 Hitchhiker Q. Mosey to the tennis courts for 4 corners. 10 merkins, run a full lap plus run to 2nd corner, 20 Copperhead Squats, run a full lap plus run to 3rd corner, 30 LBCs, run lap plus to 4th corner, 40 side-straddle hops.

    6:03 UpChuck Q. Mosey to where we are. Catch Me if You Can. Three PAX crawl bear along fence surrounding tennis courts. 4th PAX does 5 reverse crunches, then chases. Each PAX picks one man to tag. Don’t pick anyone who has been tagged previously.

    6:04 – 6:07 Gripe about this exercise. It’s hard.

    6:08 Finish griping. Mosey to blacktop. Realize there are 6 minutes left.

    6:09 Mosey BTTVSF for Mary.

    6:10 – 6:13 Mary. American Hammers and Rosalitas (x40 each).

    6:12:05 TYA appeared.

    6:12:08 TYA disappeared. Definition of LIFO (Last In, First Out). It’s You vs. You, so at his age, YHC counts this as a post. Push yourself…yada, yada, yada.

    6:13 Yoga for the remainder. Thanks Chum for introducing YHC to the magic of stretching at the end of a Beat Down.

    6:15 Time.

    Numbers, names, YHC took us out.

    Announcements:

    Rockwood Park, 7:00 a.m. Saturday.

    Corned Beef is leading a ramp building effort. Bring your board shorts, your best skate, and knee pads. Dates in January and February.

    NMS:

    Nice work today, fellas. Just the right amount of push for the end of the year. Solid Coffeeteria as well.

    Counting TYA, today’s PAX included 5 men for 1124 workouts and 187 Q’s (prior to today). Figures do not include the backblasts that TYA has not (yet) written. Nicely done this year, gentlemen. Average of 225 (now 226) workouts per man.

  • Good times, 1 Ruck and 3 Beatdowns

    YHC was able to post several times in Indiana including my first ever Ruck in the pouring rain, luckily it was a wet 60 degrees that morning (not normal for Indiana in late December). YHC met several new PAX but got to re-connect with some that I’ve come to know on previous trips. I had the M take this pic of a sign that I thought was perfect but I doubt there really is a beatdown that happens in this area of BFE.