Category: Richmond, VA

  • Monday @SH keeps growing!

    13 Stong posted at Satans Hill this morning to get their week started off right!

    COP – Helicopters, DQs, SSHs, Copperhead Squats, Merkins, LBCs

    Mosey to Street – Up the hill with Butt Kickers, High knees, lunges

    Top of hill

    Ninja Turtles – Every man hole add an exercise

    1 burpee, 10 merkins, 20 LBCs, 30 Dying Cockcroaches, 40 Squats, 50 Lunges

    Mosey to Bottom of Hill Circle up – Rosalitas, WWIIs, Hello Dolly, Box Cutters, and Dry docks, Arm Circles head back up the hill.

    Ninja Turtles round 2 –

    1 Burpee, 10 WWIIs, 20 Pickle Pounders, 30 Jump Squats

    3 Burpees and Back to the flag due to time.

    Numberama, namerama, Oyster took us out.

    Announcments : Rock and Roll Convergence on Jan 1, 7am plus coffee, Dec 31 Murph at twin team, 12 Days of Christmas tomorrow at No toll.

    Prayers for Honeymoons dad with upcoming appointment.

    NMS:

    Numbers continue to grow at Satan’s Hill, keep to going fellas. Headlock someone during this cold weather and continue to push each other to post. 11 Days left in 2021, make them count!

    Duke

  • Who is the out of state visitor with the white beard? Can it be Santa?

    16 regulars came out on a clear winter morning to see who the jolly visitor with the white beard was. Some thought it was Santa, but found a better surprise when Toga joined us in the Gloom. We did:

    COP on blacktop: SSH, Don Qs, Hillbillies, Merkins, Flutterkicks, Scorpion Kicks

    THE THANG: Stay on blacktop for some 4 corners:

    11 at each corner: Round 1: Merkins, Round 2: V-Ups, Round 3: Burpees. Then 2 rounds of 22 PLTs.

    Mosey over to Coupon Drop zone, hoping we had 6 or more blocks to use. We had just enough for a Triple check: Mtn Climbers, Squat Thrusters, run loop. Mosey over to 3rd back lot for: Wheelbarrows, Crab Walk, Lunges, and Bear Crawl. Mosey down to TES lot for Bearrows: 4 HRMs at each arrow and bear crawl the loop.

    Over to flag for 1 min of Mary. COT and YHC took us out.

    NMS: Last 2 times Toga has posted at Hoedown YHC has been the Q. Is he timing his family visits to RVA to get a Honeydo beatdown?? Always good to have him back in RVA. Many PAX were expecting a Fudd sighting as well, maybe later this week.

    11s on the 4 corners took a while to hit the theme but EF Hutton figured it out. 44 Burpees was just enough to warm us up. We learned that Bodos checks our Coupon drop zone daily to ensure proper coverage. Always good to have Kubota post on a non-Wednesday and happy birthday to Libby!

    Good times at Starbucks after with a good group.

  • Breakfast Club Run

    Three early bird PAXs gathered around the Early Bird Biscuit Co. and started running toward Dogpile.

    The route is the usual. Starting with Robinson street to the park, and took left, right around the lakes and ran up to Dogpile. Return route. YHC was a bit struggling with carrying the portable speaker and karaoke mic.

    Numbers, Names, YHC took us out.

  • Christmas Carol Karaoke

    Christmas Carol Karaoke

    YHC started Christmas music while waiting for the PAX. 7 PAXs gathered at Dogpile to start the Christmas Carol Karaoke workout this morning. Here is how it went down:

    • COP:
      • 10x dead man hang, 10x tippi toes, 10x arm circle (small and big), 15x SSH, 10x imperial walkers, 10x LBC, 10x American Hammers, 10x merkins
    • 4 Rounds:
      • Moseyed to the field in from the Carillon tower
      • Run the other side of the field and come back while do the following exercise at every 25, 50, 75 yards: 10x merkins, 20x LBC, 30x SSH, 40x air squat
    • Karaoke:
      • Moseyed to the amphitheater
      • Run around the amphitheater and last PAX would sing the Christmas Carol while the second last PAX led the exercise. No PAX can sing twice.
      • “All I Want for Christmas Is You”, “Last Christmas”, “Feliz Navidad”, etc.

    Mosey back to the flag.

    Numberama, Namerama,

    Announcements: New Year’s Convergence and Project Home by Corn Beef

    EF Hutton took us out.

    Thank you for your willingness to follow the can-be silly Karaoke workout!

  • Bad Weather = Mandatory Attendance

    Pigskin and Offshore posted to ensure that no PAX would run alone. The rain mostly held off for an out and back on the access road. The PAX then gathered at ET’s for an early coffee. YHC’s 2.0 thanks Pigskin for saving him from a Sunday morning run around the neighborhood.

  • More Christmas Cheer

    YHC is just full of holiday cheer these days.  11 noble warriors assembled on the Gridiron to celebrate the unusually warm weather.  Here is how it went down:

    • COP
      • Punitive burpees to shut White Deer up
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • APD
    • 12 days of Christmas – cumulative exercises with a run across the football field after each set
      • 12 – 144 merkins
      • 11 – 121 WWII sit-ups
      • 10 – 100 2x flutter kicks
      • 9 – 81 reverse crunches
      • 8 – 64 2x crab cakes
      • 7 – 49 Carolina drydocks
      • 6 – 36 monkey humpers
      • 5 – 25 hurpees
      • 4 – 16 heels to heaven
      • 3 – 9 diamond merkins
      • 2 – 4 rotational merkins
      • 1 – 1 12 second sumo squat
    • Mosey to the pull-up bars for an 11 with pull-ups and step-ups at the pavilion picnic tables
    • Mosey back to the parking lot for rehab exercises and sobriety tests led by Gomer Pyle
    • COT with YHC taking us out

    Great work from the PAX today.  Today’s workout was intended to be user-friendly for the injured and rehabbing portion of our PAX.  A big welcome to Pick Pocket, a buddy of Gomer Pyle.  Hope to see more of you in the New Year. 

    Lots of announcements

    • Christmas Day – there will be a 7 am Gridiron workout for those with older kids
    • Next Tue AM (12/21) – “12 Days of Christmas” hosted by Rosie at NoToll
    • Friday 12/31 – TWO OPTIONS – Murph at TwinTeam or 3rd F convergence at 0600 at Boberry’s Starbucks in Short Pump
    • New Years Day (1/1) Convergence 7-8am at NEW SOJ AO at Rockwood Park
    • Connect with Corned Beef to join a ramp building, beer drinking, 2nd/3rd F good time! Details TBD.

    Enjoy the holidays and remember the reason for the season.  God is good all of the time!

    Attila

  • Falling Down: Getting Back Up

    Twenty Eight (including 13 from F3RVA) posted for an inspirational and meaningful experience at The Bridge in Buckingham County. It went something like this:

    Introductions & Warm-O-Rama (lead by Squirrel): SSHs x 20 / Merkins x 20 / Carolina Dry Docks x 20 / Copperhead Squats x 15 / Third Graders (Cherry Pickers) x 10 / 1 lap around the track.

    Thing 1: The Beast. LBCs / Box Cutters / Jump Squats / Nancy Kerrigan / 10 sec Elbow Planks / Chuck Norris Merkins

    Thing 2: Jack Webbs

    Thing 3: Mini Field Day – Sack Races / Wheelbarrow Races with 10 Boo Ya Merkins at the cone

    Yoga-rama: Shakedown lead us in some cool down exercises.

    NMS: I’ve been telling many of you about The Bridge since it was started this past summer. It cannot be fully described, but once experienced, it can never be forgotten. The men in this program have all fallen, hard, but are learning how to get back up, and we are their support system. We are inspired to lead, but in truth, they lead us. They show us what it is truly like to face struggle and, in most instances, overcome it.

    I was extremely honored to share this experience with you all, and humbled by how many of you came today. In speaking with each of you after the workout, I know you now fully understand what this, much bigger than all of us thing, is. Jay James, the Director, told me today was the most inspired he’s seen these guys, and it’s all because of each of you supporting such a great and meaningful cause. The men at the Bridge are diamonds in the rough. It is our job to help them get polished up and on the other side of The Bridge.

    Thank you all for being there today – it meant the world.

  • Ramp Build with F3RVA

    Ramp Build with F3RVA

    F3 brothers we have an opportunity to work with Project Homes to install ramps for handicapped people in our communities. This is Richmond based and we are helping our less fortunate neighbors that need a ramp to navigate from their house to the driveway or sidewalk. These folks do not have the means to have a ramp professionally installed. Project Homes with the help of volunteers, corporate and private donations are able to procure the raw materials and build ramp kits for future ramp builds. Staff volunteers and volunteers outside the Project Home group will meet at the ramp build site at 8:30 am and assemble the kits to build a ramp by 12 noon. They typically need 6 volunteers to work alongside the install teams to install the ramp kits. I have personally worked on 3 ramp installs and it is very organized and you will work with their assistance. You just need to be dressed for the weather and show up. They have all of the tools, fasteners and safety equipment that you will need to build the ramp.

    Please see link below for more information about this volunteer program

    https://www.projecthomes.org/

    If after reviewing what the ramp build is all about and you are interested we have 4 dates for ramp installs: January 18, 2022, January 27, 2022, February 10, 2022 and February 24,2022.

    The sign up sheets are in the 2022Ramp Build Tab in the F3Richmond Monthly Challenges Google sheet docs file.

    This is a great event and please contact me if you have further questions.

  • Morning Wood

    An even 9 SOJ regulars made the trek to Satan’s hill for a blustery 55 degree beat down. Well actually it was 8 when I we heard tires squealing and to our wondering eyes appeared Hardywood and a van big enough for 8 tiny Reindeer (or sheep).

    COP The usual.

    The Thang: 2 triple checks with coupons. 1st up the hill with curls and overhead presses. 2nd horseshoe to Otterdale with coupon squats and something else I cannot remember.

    Next up 25 curls run to top of lot and back, 25 curls, 50 merkins run to top of lot and back, continue adding 75 LBC’s 100 squats then BTTF.

    Prayers to Vagabond’s co worker dealing with some difficult times. Prayers for all those traveling.

    Announcements: Rosie’s 12 days of Christmas at No Toll Tuesday. New Year’s Day convergence at Rock-n-Roll at Rockwood park. Vagabond and Gypsy still collecting Men’s clothing.

    YHC took us out in prayer.

    The warmer morning (and HArdywood) brought much more chatter. Thanks for letting me lead.

  • Make a freaking lay up!

    3 Davillian studs came out for an unseasonably warm pre-Christmas beatdown:

    -invisible jump ropes, arm circles, crab cakes, copperhead squats, body builders

    -high knees, butt kickers, shuffles

    mosey to track

    -@ 25- 5 hand-release merkins @ 50- 5 hand release merkins, 10 WW2s @75- 5 hand release merkins, 10 WW2s, 15 mountain climbers @100 – 5 hand release merkins, 10 WW2s, 15 mountain climbers, 20 monkey humpers (run back to start between)

    -plank variations

    mosey to basketball court

    -triple check- runner carrries 8 lb medicine ball, balls to the wall, copperhead squats

    -mary w/ lay ups- one man dribbles down the court and shoots a lay up and then dribbles back while other 2 do assorted mary — free throws- same idea but different exercises- SSHs, planks, shoulder taps etc.

    -4 corners- 10 hand release merkins, 20 ww2s, 30 monkey humpers, 40 skull crushers

    to finish: 100 curb taps, 15 curb walks

    — Good times this morning- solid beatdown, great chatter. Gloves make it hard to make the basketball shots. Tis the season.

    As always, grateful to lead..