Category: Richmond, VA

  • Monday Morning Mayhem

    Two DaVillians came out to put the last week of IPC to rest. Timer was set and we went to work.

    MaryAnne’s Mayhem

    52:30 on the timer

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    Numberama

    Namearama

    NMS

    Iron Pax 2021 is in the books. It was fun and i cant wait to see what next year brings

  • Seasonal Menu: Gumbo’s Back. Get it while it’s hot!

    13 hungry fellas (including 1 FNG – Ryan and 3 or 4 who posted early for BROGA) came out to NoToll this morning for a heaping helping of Gumbo. It hasn’t been on the menu for 266 days, so this was kind of the like the McRib coming back. Here is how the servings were dished out:

    Mosey to the back lot and around the parking lot, mixing in some side-shuffle, backwards run and forwards run, then circle up for COT, all IC, including:

    • SSHs
    • DQs
    • Helicopters
    • Jazzercisers
    • Imperial Walkers
    • Russian Soldiers
    • Tempo Merkins
    • LBCs

    Mosey to the pavilion for the THANG:

    Ab-blaster Dora – partner up and complete 100 2-ct flutters, 200 2-ct Freddie Mercuries and 300 Hello Dollies, partners alternating between exercises and sprint across the field and back.

    Plankorama to catch our breath

    Half Nicole – Timer set for 10 minutes. Run lap around the field and each time you get to the pavilion complete 2 Burpees, 6 WWIIs and 6 Merkins. Repeato AMRAP until timer runs out.

    Burpee Native American Run back to the courts

    Donkey Kick sets –

    • Set 1 – 10 DKs on the fence, bear crawl to middle of the court, sprint the rest to the end of the next court, jog back.
    • Set 2 – 20 DKs rest the same.
    • Set 3 – 30 DKs rest the same.

    5 Minutes of Mary

    • APDs
    • Ankle Grabbers (name pending)
    • American Hammers
    • Rosalitas
    • Superman
    • SSH/Merkin combos – 10, 5, 3, 1

    BTTF, COT, Numbers, Names and Prayer

    Announcements:

    • Prayers for Rosie’s M having hip surgery – hope all goes well and recovery is swift.
    • Prayers for DTH and his crew and Chisel’s family after the loss of Chisel way too soon.
    • Prayers for my daughter (Snare) to get some relief from the cycle of migraines, anxiety, etc. Mental Health is important gents – don’t let people suffer in silence.

    Moleskin

    Damn it was great to get back in the circle and lead such a fine group of men. 266 days is way to long. That won’t happen again. Thanks for following today. Make it a great day men!

    No More Gumbo For You!

  • Broga Building Steam

    A limber foursome hit the courts of No Toll prior to a long awaiting helping of Gumbo. Quads were worked hard this morning followed by the ever popular Shavasana. Good to have Doublemint join the Brogii regulars Chap and Doozy. Seems broga is becoming a trend.

  • What Color are They?

    20 hombres formed a running posse this morning to patrol the mean streets of Westham and south Westham. Conditions remained steady at 70 and sunny. According to the security cameras in the River Road Shopping Center, the following may have occurred:

    Routes:

    Bat Cave to River, through the RR Shopping Center to South Ridge with the slight right onto South Westham to River Road.

    4’s reverse at River and re-trace their route BTTF.

    5’s continue on Westham to Lakewood (the Lakewood on the right), then reverse to South Westham, South Ridge, etc. and BTTF.

    6’s continue on Westham to Baldwin (on the left), then reverse to South Westham, South Ridge, etc. and BTTF.

    Numbers, names, YHC took us out.

    Annoucements:

    Pigskin is running a Blood Drive on October 20 in Chesterfield. Full details are on Slack. Please sign up for 1-2 hours of volunteering to help out. It’s easy, and it might save a life, perhaps your’s.

    Faceplant kind of invited you, but sort of not really, to have a beer and run with him on October 16, then repeat 3x more to make an even mile and a certain upset stomach. He calls this a “Beer Mile” and says it’s about celebrating friends. Details on TikTok. What can YHC say? The younger generation just does their thing.

    Q School coming to your AO soon.

    Prayers for Tryhard, his family, and Chisel.

    Splinter and Hutton had an interesting discussion about black and dark blue baseball players. Yeah, you read that right. And, that’s all YHC has to say about that.

    Hats off to Fire Elf for pushing himself today and to Whitesnake for pushing hard. Nice work, fellas. Keep it up.

    And, yes, Bone Thugs was there.

    UpChuck spits the bit.

  • Three Ladies to start the day

    A solo workout was on tap for this morning at Rock & Roll. Here is what the walkers say they saw

    The entire beatdown never left the basketball court

    COP DQ’s, Helicopters, Deadman Hangs, LBC’s, Sugar sticks

    Mosey to the corner

    Lady number 1: (4 corner Prostitute) Corner 1 – 10 Merkins, Corner 2 – 20 Plank Jacks, Corner 3 – 30 LBCs, Corner 4 – 40 Squats

    Bear Crawl, 5 Merkins and a Bernie Suicides at the free throw, half court, Free Throw and opposite baseline

    Lady number 2: (4 corner Prostitute) Corner 1 – 10 American Hammers, Corner 2 – 20 Scrunchy Frogs, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 LBCs

    Bear Crawl, 5 Merkins and a Bernie Suicides at the free throw, half court, Free Throw and opposite baseline

    Lady number 3: (4 corner Prostitute) Corner 1 – 10 Squats, Corner 2 – 20 2 count Lunges, Corner 3 – 30 Jump Squats, Corner 4 – 40 Calf Raises 20 Inside, 20 outside

    Numbers / Names YHC took himself out

    NMS:

    It was tough to get started by myself this morning but once the motor got going it got a little easier.

  • Running from Work

    Running from Work

    Four working stiffs left the office early on Thursday to partake in some corporate team building, some 5K running, and beer drinking. YHC and PAX all signed up for the Anthem Corporate Run held in the rolling hills of Innsbrook office park.

    YHC’s company team took top honors in their Coed team race brackets for the Engineers and Architects category. BUT if you slice and dice up enough categories, divisions, and sub divisions then every team seems to get a ribbon these days. YHC would like to point out that the CapTech team lead by Splinter beat everyone else with their fancy display showing real-time race results that Splinter personally wrote the code for in C++

    Honeydo and Doublemint also had strong showings, nice job gents!

    YHC out!

  • We Didn’t Forget the Bread

    We cooked. Ziti, salad, brownies, + BREAD. We arrived to deliver a hot meal only to see Barbara was taking deliveries for the rest of the week. She was excited for our meal however, as it was HOT and ready to go.

    Sign up gentlemen. Couldn’t be any easier and rewarding + it’s a good deed for some people who desperately need a break. We are looking forward to when serving is an option back on the table.

    Kudos to Shakedown for following through Sunday even though his day went a little sideways.

  • Forgot the Bread

    Sunday started nicely with a pleasant run around the JRPS with friends until gravity took me down, busted shin, three hours in Patient First getting stitched up… but like running life is nothing but relentless forward progress so I popped a couple ibuprofen and hit the kitchen. Manicotti and Salad with some vanilla ice cream for dessert. As always, Barbara was wonderful and gracious, she does love the men of F3RVA – especially loves her some Splinter (she mentioned him several times though it took me a second to remember who Brian was – lol). If you have not done this, do it. It’s easy, these folks can use the help, and selfishly it feels good to help people so if nothing else do it for yourself. I did forget the dang bread.

  • Shining Light on the Topic

    Two Cornhole champions along with twelve more champions at life took on Monday as champions do.

    Mosey to the front school lawn

    COP (IC)

    • Don Quixotes
    • Dead Man Hang
    • Imaginary Jump Rope
    • Imperial Walkers
    • Jazzercises
    • Merkins
    • Plankorama
    • Crabcakes

    Mosey to bike racks

    Triple Check 1

    • Bike Rack Merkins/ Squats/ Run

    Mosey to parking lot hill

    • P1 – Bernie Hill x 3
    • P2 – Burpees (combine for 75)

    Monkey Humpers IC for fun

    Mosey to rails

    • Jerkins 3×10

    Mosey to horseshoe

    • Curb Crawl up to 4 and back down

    Mosey to horseshoe infield

    • Scissor Sisters Ab Routine – 3x10R/10L

    Mosey to Cafeteria

    Triple Check 2

    • BTTW, WWIIs, Run Horseshoe

    Burpees for time

    Numberama, Nameorama, COT

    MOLESKIN

    Lots of Cornhole chatter this morning as expected.  Congrats to UpChuck and Hitch for representing Tuckahoe/ City Proper and bringing the trophy home where it belongs.  Splinter is the new Swirly, arriving extra early to secure the AO, one does wonder where he goes before reappearing in time for launch.  Many of the PAX take their headlamps and illumination seriously, ask UpChuck’s 2.0s.  Stay safe out there.  Thanks for allowing and following YHC’s lead.    

    ANNOUNCEMENTS

    Blood Drive – see Pigskin

    Shoe Drive – see Gypsy

    Prayers for Tryhard and all who knew Chisel

  • 17 Strong

    17 men met in the morning gloom. We made fun of each other. We encouraged each other. It was a beautiful day in the neighborhood.

    COP: Warmuparama started with arm circles, then cherry pickers, don quixote’s, side straddle hops, mt. climbers, WWIIs and rounded out with some merkins.

    The Thang:

    Quarter Pounders – Jog to the 1st quarter of the field, do 25 merkins, then sprint back. Jog to the center for 50 squats, sprint back. Then 75 LBCs at the 3rd quarter mark…100 side straddle hops before sprinting back the length of the field.

    Valley of Ill Repute for 11s – It might have more aptly been named the Valley of Ill Communication. Apparently, the instructions were super clear-ish. 17 men strong, in mostly dark clothing, before the sun was up, ran into the valley and up the hill for 10 burpees and some of us then went to the other side for one 2-count lunge, then 9 burpees and two 2-count lunges, etc. Wilson, what could go wrong?

    Coupon Sit Up Pass – Partners sat facing one another in the sit up position, one did a Coupon Sit Up while his partner did a WWII, then the coupon was passed between them, as they then switched duties.  Each man did 25 WWIIs alternating with 25 Coupon Sit Ups.  Bodos and Bacon Bits seemed to crack the code on this one by locking feet.  But then they went and (I believe) did double the amount.  They’re gonna feel that.  

    Triple Check – Murder Bunnies was the timer while partners Flutter Kicked and Monkey Humped.  Also, GP taught us the proper way to Murder Bunny.  I’d share his method, but it’s inappropriate.  

    BTTF:
    Native American Run – The Pax paid homage to the original Americans while moseying in unity BTTF.  

    2 min of various Merkins, selected by each man, around the shovel flag, wrapped it up.  

    COT:
    Numberama. Namearama.
    Announcearama: There was a GP-led Sit & Sip last night (hope it was a good time), Upchuck shared that there is an opening spot for Breaking Bread after Thanksgiving that needs filling and DTH informed the group of the passing of F3 member Joe Ferguson, known to F3 as Chisel.  
    Pigskin was not present, but please be aware of his announcement on Slack: “I set up a new channel, Freed to Bleed, for the next blood drive.  
    1 We need donors. ?
    2 We need people to announce at the AOs about the blood drive.
    3 We need volunteers the day of the blood drive to setup, sign people in and to return the site better than we found it.
    Details: Wednesday, October 20 at Good Shepherd Lutheran in Midlothian (off 288). The same place as back in the spring. (FYI edited to correct the day of the week.)
    There is always a need for blood.
    Sign up at http://redcrossblood.org donate blood, find a blood drive and enter “F3” as the sponsor code.
    Thanx!”

    Prayer Requests were followed by a truly-moving Prayer by Probation.  Thx buddy!  

    Moleskin:
    I left the AO feeling grateful to be a part of this brotherhood, grateful for another day of life and grateful to get through my VQ without completely embarrassing myself.  This F3 thing is truly special and I’m honored to be a part of it.  

    Coupon