Category: Richmond, VA

  • They call me Mr. Roper

    Taking a trip in the wayback machine this morning we had a guest who we haven’t seen in quite some time. 8 regular bootcampers, Mr Roper and 4 runners made up the PAX at SOT

    Mosey to the tennis courts for COP

    DQ’s – 5 Burpees OYO, Helicopters – 4 Burpees OYO, Imperial Walkers – 3 Burpees OYO, LBC’s – 2 Burpees OYO, Merkins – 1 Burpee OYO

    Mosey to the front of the school line up on curb

    11’s bear crawl to opposite side for 10 incline merkins, crawl bear back for 1 decline merkin

    that sucked

    Mosey to the far end of the bus loop for a triple check

    Partner 1 – wall sits, Partner 2 – Dips, Partner 3 runs from corner to corner along the alley

    Slowsey over to the corner, lung to door 7, Butt kickers for a couple more doors, High knees to the stairs

    Mosey down the stairs along the track to the other stairs for another triple check

    Partner 1 – LBC’s, Partner 2 – Squats, Partner 3 – run up the stairs around the fence down the stairs back to PAX

    Mosey to the hill for a 6 pack (11’s but with time running out we made it 6’s)

    Bernie up the hill – 5 Squats, Run down the hill – 1 jump squat

    BTTF

    Numbers / Names Boberry took us out

    NMS:

    It was great getting to see Mr. Roper back out after it today and getting to hear about what he’s been up to. He told us that the thing he had been missing the most was the mumblechatter and 2nd F that you get out of F3. F3 is more than just a good workout to stay in shape, but you get out of it what you put into it. Reach out to someone you know and invite them to an AO

  • F3 Track Team

    A sweaty dozen runners basked in the early morning light leaving headlamps behind. Two Pax wore red sleeveless tank tops and matching shorts as they looked prepared to run a relay. Swirly tested the strength of his truck’s bumper with some warm up dips and determined that shirts were optional.

    No sleeves, no shirt, no problem!

    Off we went taking the bat cave to Westham Station for a nice climb up Ridge. Take a left on River and a right on Ralston in the early morning light. Tackle another ascent up Ralston with 4s then taking a right on University Drive to pick up the lake and return home. 5s/6s take a left on University and merge with Ziontown.

    5s cut through Lakewood to Westham to University to return around the lake. 6s took a left on Forest and a series of right (Rock Creek, Baldwin, Westham Pkwy) to then pick up University to the lake.

    Splinter took us out.

    Announcements:

    -Congratulations to Face Plant with the growth of his family!

    -The bridge this weekend

  • Animal Kingdom and Gummy Bears

    There were 6 for Heartbreak Ridge. I was returning from a week at Disney World where I saw one of Whitesnake’s relatives at Animal Kingdom. I was inspired to do the following workout.

    Warmup:

    Mosey to the front parking lot. All in cadence:

    20 SSHs

    20 IWs

    20 Skaters/touch toe

    20 Ukrainian Soldiers

    20 Alternating Lunge Twist Right/Left

    Mosey to the grass in front of the school

    Do the following series of 4 exercises 10X, then 9X, then 8X, etc.

    Burpees

    WWII

    Jumping lunge

    Merkins

    Find some wall, under the covered walkway.

    15 People’s chair air press in cadence

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair milkers in cadence

    10 BTTW Australian Mountain Climbers in cadence

    15 Donkey Kix OYO

    15 People’s chair Lalanne in cadence

    10 BTTW Toe Taps in cadence

    15 Donkey Kix OYO

    Mosey to the benches over by the parking lot; 3X

    15 Dips single count Cadence

    15 Derkins single count Cadence

    10 Bulgarian split squats, right leg back, single count Cadence

    10 Bulgarian split squats, left leg back, single count Cadence

    To the football field

    Line up at goal line; Run to the other goal line but one belly touch every 10 yards.

    Alternating bear crawls and crab walks every 10 yards to the opposite 40 yard line. (3 bear, 3 crab)

    Backwards run to the goal line.

    Repeat belly touch, bear crawls and crab walks.

    Back to the flag for dollies, Travoltas and 30 seconds of plank.

    Announcements:

    The Bridge this Saturday. For details, see Slack.

    Prayers for Gypsy, Blue Moon, Pinto, Lab Rat and the people of Ukraine.

    I recently got back from a trip to Disney World. While we were there, one of our grandsons ate some Sugar Free Gummy Bears. If you want to read something truly funny, read product reviews of Sugar Free Gummy Bears. The following is one of the links I found. I could not complete reading this from laughing so hard. You will likely have to copy and paste the following to get the link to work.

    https://www.sunnyskyz.com/blog/2755/The-Reviews-For-These-Sugar-Free-Gummy-Bears-Will-Have-You-In-Tears-Laughing?fbclid=IwAR0nkN9KG0gfgqOJMEJ-iYBhCTrawyMm1syWeV1n4G2vXZ9uYwxezqujaUU

  • Just Show Up

    A four pack of Brogi regulars escaped the clutches of the long weekend fartsack for some pre Doozy beatdown Broga. No advanced notification was given but these fine studs were ready and waiting for the 5 am call. Today we worked hips, shoulders, back and legs. Great morning to release some of the holiday stress and enjoy comfortable temps. See you boys same time next week.

  • Circles, squares and triangles – pick a shape

    16 Beach Body on Demand models made their way to No Toll for a Doozy Q.

    Mosey to the 1st field a circle up in the middle

    DQ’s, Helicopters, Merkins, Mountain Climbers, Plank Jacks, Groiners, LBC’s

    Mosey to the corner this is where the more educated of the PAX started weighing in on weather the field was a square or a rectangle an what level of Geometry YHC might have made it to. Circle, square or triangle YHC does not care what you want to call it we are using the 90 degree pointy things AKA corners that total 4.

    10 – WWII, 20 – American Hammers, 30 – Scrunchy Frogs, 40 – Knee Slides

    Mosey to far left field

    10 – Hand Release Merkins, 20 – Wide Grip Merkins, 30 – Single count Shoulder Taps, 40 – Arm Circles (forward and Backward)

    Mosey to right side field

    10 – Copperhead Squats, 20 – 2 count Ball Dippers, 30 – Jump Squats, 40 – SSH

    Mosey to the parking lot

    Your Choice 4 corners but corner number 1 has to start with Burpees, Corner 2 – 20 Arms, Corner 3 – 30 Abs, Corner 4 – 40 Legs

    Mosey to the playground, pay toll as you cross the bridge 20 Dips, 20 Derkins

    At the playground the plan was to bear crawl around the circle track while last person in line pushes the play car to the front, as last PAX passes the car he pushes it to the front again team 1 seamed to have understood the instructions and where doing well but team 2 which included YHC failed at the first runner and rather than try to explain it again YHC decided to Audible and head towards the basketball courts. Seeing a trail that YHC has never noticed before we decided to see where it went. Sure enough it lead to the Tennis courts. This too makes a nice spot for a 4 corners.

    10 – Scrunchy Frogs, 20 – Merkins, 30 – Jump Squats and 40 – LBC’s

    BTTF Numbers / Names DTH took us out

    NMS:

    YHC loves seeing the number of PAX at AO’s grow. No Toll has always been a bigger AO but now we are starting to see the numbers get back up in to the Pre Pandemic area. There are still a couple AO’s on the south side that YHC would like to see grow back into their former glory, River Run and Twin Team could use a boost if your looking to add a day to your routine. Satan’s Hill is going strong, Timberwolf and The Forge are fairly consistent with good numbers and SOT is a great Humpday beatdown. Get out and get after it.

  • You Can Bet on F3

    YHC posted in Black Rock, NC this morning, despite the low prior probability of a beatdown. Recon revealed that the AO was not listed on the Q sheet, the last backblast was in 2018, the last tweet was in 2021, and could not determine if there was anything different planned for Memorial Day. At 05:29:30, YHC started to put the manvan in reverse to head back to the fartsack when a car pulled in – was it a PAX member? The car was covered in stickers but no F3 sticker. It was a PAX member, 2 weeks new to F3, didn’t know any exercises, but knew where the coupons were. YHC was ready to take the Q but then the Q pulled in hot, who then led a solid beatdown featuring many of Montreat’s superb facilities.

    Crayola sends his regards to Rosco, who YHC met last time posting in Asheville. Crayola also knows YHC’s second cousin. It turns out that if you post in the mountains and you are related to one person, you really are related to everyone. Over the years, YHC has come to appreciate the connection that F3 provides. We don’t always need it, but it is there for us if we move or are traveling. Posting downrange also enhances YHC’s appreciation of F3 RVA. YHC was sorry to miss the all-star lineup at the convergence but was at the Virginia War Memorial in spirit.

    Back home now, YHC tried to remember all the non F3 RVA AOs visited, all featuring excellent hosts and fine men of F3. You can count on them to be there for you.

    • F3 Alpha (East Cobb, Roswell, Alpharetta, GA): Galaxy, Hogwallow, Rubicon, The Wreck
    • F3 Asheville (Asheville, Black Rock, NC): Basecamp, Grey Eagle
    • F3 Atlanta (Atlanta, GA): Hot Tin Roof
    • F3 The Capital (Arlington, VA): The Patriot
    • F3 Carpex (Cary, Apex, NC): A-Team, Danger Zone, Phoenix
    • F3 Chicago (Chicago, IL): CoJack
    • F3 Churham (Chapel Hill, NC): Bastille, The Goat, Ramses
    • F3 GrandStrand (N Myrtle Beach, SC): Timeshare
    • F3 Hampton Roads (Virginia Beach, VA): StankHill
    • F3 HOU (Houston, TX): The Hogg
    • F3 JAX (Jacksonville, FL): The Stampede
    • F3 MeCa (Charlotte, NC): B.O.M.B.
    • F3 Nashville (Nashville, TN): Titan
    • F3 NOLA (New Orleans, LA): Bohica, The Uptowner
    • F3 Phoenix (Phoenix, AZ): Piestawa Trail Run
    • F3 Puget Sound (Seattle, WA): MOHAI, VHS

  • Belle Isle Ruck

    4 Ruckers got some pre-beatdown miles in. Over to Belle Isle around and through then back over for the main course.

    NMS: Nice to get some miles rucked with these studs. Time to start getting ready for Growruck in Hampton Roads in October.

  • Memorial Day convergence

    49 redwoods gathered today to celebrate our brotherhood in the region with a humid beatdown , remember the fallen, and announce some changes in F3RVA. According to the amateur documentary crew filming us during burpee hill, this is how it went down.

    TYA COP all In Cadence. 25x SSH, 10x DQ, 10x Merkins, 25x LBC, 15x Freddie Mercurys, 10x SSH. After saying a few words TYA passed the Q to YHC.

    Gomer COP all IC. 15x Merkin, 15x WW2, 15x Copperhead squats, 10x Shazzam. 10x Burpees on your own. Break into 4 groups for 20 minutes.

    1. Corned Beef Q. 11’s across canal bridge. Hand release merkins on one side and squats other side run across bridge. Circle of merkins around nourishment fountain. One merkin at each stone rotating clockwise until complete circle. Start triple check ( only had time for one rotation). P1-run to parking lot entrance from fountain and back (timer) P2 – dips on Bench P3 – LBC’s. BTTF

    2. Doozy Q. Mosey across the bridge stop at each bench for merkins 25,20,15,10 and finish with 10 Derkins at the rocks on the other side. Lunges, butt kickers and high knees to the stairs for 11’s 10 – count American Hammers at the bottom and 1 Crunchy frog at the top. Indigenous People Run BTTF with last person doing 1 merkin before running to the front

    3. Swirly Q. Incline merkins and dips on the steps. 4 corners merkins , Burpees, Squats, Lt. Dans; Polar bear across field crawl bear poler bear back: High knees across field 5 burpees Bernie sanders back plank exercises hold it ! Mosey to picnic tables – dips incline Merkins step ups Mosey to bottom of hill for some Mary till all groups back

    4. Gomer Q. Mosey to base of hill. 11s Merkins and squats. 2 rounds individual. 2 rounds partners. 4 rounds in groups of four. 2 rounds all PAX. BTTF

    Come back together. Movement to the War Memorial. 1x Burpee at each left hand light pole – go back for the six. Ring of Fire at the top of the hill. Moment of silence for Memorial Day – PAX announced their brothers and sisters lost to defending the Nation – some listed below. Florence led us in a COT. Prayers for those healing, our departed and the families that carry their honor forward.

    NMS – On behalf of the PAX, YHC wants to thank Bleeder, TYA, Swirly, and the rest of the founding brothers for the inspiration to start and to lead F3RVA for all these years. We are known as doing things a little different. Thats ok – we have our reasons. We were one of the first regional expansions – before F3 became organized with a board and other corporate positions and as the F3 philosophy evolved and was captured. We are also in the land where liberty and a revolution was born – among those events in Patrick Henry’s speech at St Johns Church – and while are not perfect we are working and will continue to evolve as the best nation on the planet. Many more things make us unique. We will keep true to ourselves while we increase leadership opportunities to fulfill the F3 Mission:

    Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership

    YHC wants to thank the PAX for your support and leadership. We have much to do.

    Thanks also to Honeydo and Seymour for organizing and setting up coffeeteria.

    Finally on Memorial Day, we want to remember those that have fallen to build and defend this great nation. YHC does not participate in twitter often, but one asked Joko Willink how to best honor those that did not return. His response “Live a life that honors their sacrifice.” Cannot say it better brother Jocko! https://twitter.com/DaveDillon44/status/1530163689147465730

    Feel free to list your Memorial Day remembrances below.

    Get Some!

  • DaPile DaFive

    Five gentlemen gathered on the grounds of Atlee High School for a Saturday 6:30 AM beatdown that went something like this.

    COP

    All IC – SSH, Helicopters, Arm Circles, Reverso, Don Quixotes, One legged lunges, switch legs, Merkins, Foot to Hand Mountain Climbers, LBCs, Heals To Heaven, One Leg APDs, switch legs. Rosales’s.

    The Thang

    • Shutes and Ladders – Run to 2nd median, do exercise, run back one, run to 2nd median, do this until you come to the end.
      • Round 1 – 10 Merkins
      • Round 2 – 3 Burpees
    • Four Corners (Run the bases) – All PAX except Q goes to four corners of the basketball court. Q runs to first corner and calls out an exercise. Each PAX member then runs to the next corner and calls out the same exercise. Once it gets back to the Q, the Q will then call out a different exercise – Exercises were: LBCs, Hand Released Merkins, Mountain Climbers, APD, Monkey Humpers, XC Skier, Burpees
    • Bulkhead Special – Do 1 pullup followed by 2 Merkins. Do 2 pullups followed by 4 Merkins. Do 3 followed by 6 and so on until you reach 11 Pullups and 22 Merkins.
    • Plank-O-Rama – All IC – 10 Carolina Dry Docks/Merkins, Rotate to side plank – Raise and lower hip, Rotate to Back Plank – Raise and lower butt, Rotate to side plank – Raise and lower hip, rotate to plank – rotating elbow planks, mountain climbers. Freddie Mercuries, Count down from 30 to hold 6 inches.

    COT – Number-O-Rama, Name-O-Roma, Announcements, YHC took us out.

    NMS – Great job today everybody! The weather was perfect. This was a challenging beatdown but all PAX members performed beyond expectations. Congratulations Piggy Bank on completing your first hour workout!

    Announcements

    Memorial Day Convergence – 7 AM – Tredegar Iron Works

    Gotta Run!

    Phonics

  • School of ROCK!

    A hearty gaggle of HIM’s & 2.0’s gathered after Rock&Roll’s COT to kick off the first “School of Rock” bootcamp for 2.0’s. With M’s in tow capturing pics and vids of the shenanigans, here’s how the Pediatrician on Q gave the rabble a fun little beatdown:

    The THANG:

    WARMERAMA:

    • Mosey out of vehicular harms way and circle up
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1:

    • Mosey to the basketball court and line up for a fan favorite- ANIMAL MOVES?
    • Court crossed in variable fashion: bear crawls, bunny hops, crab walking, froggy leaps, horse trotting, etc

    COP #2:

    • Mosey to next basketball court and line up for variable reps with court run between sets
    • Merkins, Squats, Monkey Humpers, Flutters, etc

    COP #3:

    • Mosey around to the parking lot
    • FRISBEE FETCH: Again honoring the Q’s 17 years of marriage, the PAX chased the frisbee and whoever was first there called x17 reps of a given exercise. Plenty of rounds enjoyed.

    COP #4:

    • Mosey over to the grass hill
    • Animals again the theme for going up and down the hill – Crabwalk, Bearcrawl, Slithering snakes, and Alligators

    COP #5:

    • Stop at the wall and hold People’s Chair then into Hoedown’s IC, then Incline Merkins IC, then Donkey Kicks IC

    COP #6:

    • Mosey to the playground for a TRIPLE CHECK – dips, SSH’s, and runner traverses the playground structure
    • Close out with the PAX practicing balance walking the entire circuit of the lower playground wall 

    COT:

    • Counterama # 18.5+ish
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Great numbers for our first SOJ 2.0 bootcamp and a fun time had by all, of course with some regular complaints and mockery, which was greatly appreciated. Props to SEADOO’S barely 2yo who nearly kept up with the PAX, now nicknamed “Wild Thing”. And shoutout to BB8 for calling x17 Burpees during the frisbee fetch (ouch!). And a special nod to YHC’s firstborn OREO for a Heartburn worthy wipeout admirably getting after the frisbee! Also want to thank JUANITA (a mule for his M who actually gets the credit) for bringing delicious sliced oranges for the playground picnic that followed our COT. There were quite a few FNG’s out there who won some solid nicknames. We’ll be running School of Rock every month after R&R for a while so hopefully the little tikes actually remember their names! Haha. For YHC, with gorgeous M and two spitfire 2.0’s killin the workout alongside their old man, it made for a beautiful way to celebrate 17 years of marriage. Hip Hip HAZZAHHH!!!  ~DTH