Category: Richmond, VA

  • So what really happened at door 23?

    14 of the worlds finest men of valor stopped by to what YHC had planned for today. 10 chose correctly to head out to battle and defeat the mighty foe (AKA Sad Clown) 4 ran away and did not return until the foe was defeated. According to the bus drivers this is what happened.

    COP: DQ’s – 5 burpees, Helicopters – 4 burpees, Imperial Walkers – 3 burpees, WWII – 2 burpees, Merkins – 1 burpee

    Mosey to door number 1 as a group follow the doors around and alternate exercises to the number on the door Merkins, Big Boy Sit-ups and 2 count Ball Dippers. After door #33 we had a little time left so a Indigenous people curb crawl was called. Last in line does 10 Squat Jumps runs to the front. Time was called, everyone does 20 Squat Jumps.

    BTTF

    Numbers/Names Don Draper took us out

    NMS:

    Door 23 was a good topic of discussion this morning and what actually happened to it. There is only an outline and a set of steps to let you know that it was ever even there. Legend has it the there was a kid named Billy Jackson back a few years after the school was built, Billy was a challenging child at best. Back then the teachers could spank the disruptive problem children and that usually straightened them out a bit but not Billy, he just kept on with his mumble chatter and disrespect of authority. After Billy was in the 7th grade for the 4th year in a row Mrs. Crambackler decided she had had enough and she took Billy out back through door 20A and into door 23. She locked the door on the way out and school went on as usual ending around 2:30 that day but everyone forgot that Billy had not come out of door 23. Several weeks latter when everyone was wondering why the class disruptions where way down someone asked where was Billy. That’s when Mrs. Crambackler smiled and said that he had moved suddenly to Hoboken, NJ. A nice Handyman from the area was asked to take door 23 out and brick it over. Nobody since has ever seen what is behind the bricks that used to be door 23 but if you listen real closely as you pass by you can hear Mumble Chatter as you pass by.

  • Bringing back the Regular NoToll OG!

    17 studs answered the call to test themselves and showed up to NoToll knowing (or they should have known) what was coming. OG is back, and it will be a regular (quarterly) thing at NoToll.

    YHC was feeling generous so we started with a little COT stretching by the cars and then I grabbed Old Glory and off we went – back to the back lot and fields and twice around. Thanks to Rosie for taking OG for a lap. Old Glory was planted in the front field, the timer was set for 20 minutes and AMRAP 4 corners around the entire facility was the order. Corner 1 – 20 merkins. Corner 2 – 20 jump squats. Corner 3 – 10 burpees. Corner 4 – 20 WWIIs. Go until time is called. Then, meet back at the flag and 2 more laps – native American style and back to the cars.

    Here is the link to add your laps for today: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1717732871

    Great work men!

    COT, Numbers, Names and prayers.

    Prayer requests for DTH’s sister (starting chemo), Juanita’s nephew, and the daughter of Radar’s friend. Add these folks to your prayers tonight and going forward. We all know there are more prayers needed then those that were spoken, so add a few extra too for the good of the cause. Lots of stress and anxiety going around and a lot of folks just feeling heavy with life right now. Keep an eye (and 2 ears) out, increase the patience and lend a helping hand or caring ear and shoulder when you can. Take care of each other.

    No More Gumbo For You!

  • Fake Out

    Eighteen inhaled heavy doses of pollen through varying distances of 4, 5 and 6 miles.  Here’s where they went:

    The Route

    All Runners:

    • Right on UR Drive
    • Right on Westhampton Way
    • Exit campus across College to Glen Pkwy
    • Left on Westham Pkwy
    • Continue on S. Ridge to Westham Station
    • Cross River to the Bat Cave and head back toward the Flag
    • Right on Ridgeway

    4s

    • On Ridgeway, stay left and turn left on Roselawn, back to Flag

    5s/6s

    • Right on Robin to Iris
    • Cross Three Chopt, left on access road
    • Left on Towana to Campus
    • Left on UR Drive and back to Flag

    6s

    • Add a trip down Ross and back up while on S. Ridge

    Numberama, Nameorama, COT

    MOLESKIN

    Coming into the Bat Cave is usually the home stretch, but this route is a fake out and saves the worst for the end.  That made Ridgeway to Iris especially brutal.  Lockjaw thinks the route deserves a name, open to suggestions.  Congrats to Bone Thugs on his new gig.  Prayers for the Handshake family after the loss of his grandmother.  Good luck to Boberry and crew taking on the Roanoke half this coming weekend.  Bodos suggests holding your wedding at your future grave.  Possibly a view on marriage, but mostly because your funeral is then very romantic.

    ANNOUNCEMENTS

    Bone Thugs Tax Day Trot this Friday April 15th – various routes from 6-9 miles – more details should be released tonight

  • OG Broga

    A quartet of Broga Veterans rose to the occasion earlier than most in order to limber up before Gumbo’s Old Glory Beatdown at No Toll. Pollen was thick my friends as we worked the hip flexors, hamstrings and shoulders. Conditions were ideal with only minor groans heard.

  • Springtime

    Heartbreak today had beautiful weather; 63 degrees with a heavy layer of pollen. Welcome back to Bacon Bits who has been working too much and rehabbing an injury.

     

    Warm-up around parking lot

    Run forward, Karioke left, run backwards, Karioke right

    20 SSHs in Cadence, 10 Manmaker Merkins in Cadence, 15 Knee-ups in cadence, Stretching Exercise

    Run to Hill

    Jacob’s Ladder

    Run to Playground

    10 Hanging Knee-ups, 20 Squats, 20 WWIIs, 20 IWs 3X

    Run to Railings

    11s Hand Release Merkins and Ukrainian Hammers while running over/under railings

    Back to Playground

    10 Pullups; (there’s only 2 bars) while the rest do WWIIs or Squats

    To the Benches

    20 Dips in cadence, 10 single count, each leg, Bulgarian Split squats 2X

    Back to parking lot

    20 Dollies in cadence, Stretching, 60 count 6 inch leg lift.

     

    Announcements:

    2nd F today at Firehouse Subs at Innsbruck; 4028 Cox Rd K, Glen Allen, VA 23060

    April 28, 9:00 PM, Friends of Barnabas have a benefit event: https://event.gives/fobf22

    Blood Drive Saturday June 4 at Epiphany Lutheran. We will need some volunteers in addition to donors.

  • Daville Triple Workout

    YHC is back from spring break and finisihing 1/2 Marathon on Saturday ready to get the body going again for the week. We had three post today for a bootcamp and this set the table for a nice workout and here is what went down:

    COP

    Mosey to the bus loop entrance to Atlee High School and performed 20 – SSH, 10 – 4ct DQ’s, 10 helicopters, 15 arm circles 10 small and 5 big, reverso, 10 Ukrainian Soldiers, 10 Imperial walkers, 10 – 4ct American Hammers, 10 Alabama prom dates, 10 LBC’s 10 scorpions and 20 merkins.

    THANG

    One Mosey to bus loop for a triple check, Partner 1(P1) runs the interior loop as the timer, P2 Step ups on the bench and P3 – performs 40 merkins and rests the remaining time. Everyone takes a turn at each station for one rotation. We do 3 rotations for a TC.

    Two Mosey to Tennis Courts and Brocode (We all stayed together on these exercises) bear crawl side line to mid line, crawl bear back to side line, then forward lunge from side line to opposite side line, reverse lunge back. Repeat this routine 2 more times.

    Three Mosey to basketball court for a final triple check. P1 – Runs suicides as the timer, P2 – 5-10 pull ups, P3 LBC’s. Everyone takes a turn at each station for one rotation. We do 3 rotations for a TC.

    Back to the Flag for 1 minute of stretching.

    Numberama, Namerama , YHC took us out in prayer.

    Moleskin

    It was great to see Rounders back from his Army tour. We had some prayer request for Lab Rat who is dealing with cancer, Trout who’s entire family is positive with COVID-19 and our missing F3 brothers who normally attend our workouts during the week. We miss you gents!

    Have a great week gents and I will see you in the gloom…Cheers, CB!

  • Monday FUNday

    10 of F3RVA’s finest showed up refreshed and eager to start the week off right! According to the kid doing parkour at 5:25 this morning here is what may have happened…  

    Mosey up Satan’s Hill to Honeymoon’s house for COP:

    SSH’s x20

    Imperial Walkers x10

    Ukrainian Soldiers x10

    Helicopters x10

    10 Burpees OYO

    Stay there for some Dora Action

    Timer Runs to the Stop Sign and Back while completing the following:

    100- Squats

    200- Merkins

    300- LBCs

    400- SSH’s

    Keep the Same Partner for some Animal Crawls to the stop sign

    Timer will run to the stop sign then back to your partner

    1st Round- Bear Crawl

    2nd Round- Crab Walk

    3rd– Bunny Hops

    Mosey to the Club House for Dora 100s

    Timer will run from the clubhouse to the front entrance of the neighborhood. The following exercises were completed:

    100- Curls

    100- Bench Press

    100- Shoulder Press

    100- Coupon Swings

    100- Flutter Kicks (2 Count)

    100- WWIIs

    Hold the coupon over your head for the Six.

    Back to the Flag for 5 Minutes of Mary… American Hammers, Heels to Heaven, Hello Dolly’s, and then 5 Burpees OYO

    Namerama, Numberama, YHC took us out.

    Great numbers and workout today to start the week off right! Great to have Vagabond and Lumberg back out! Grateful for this group to keep pushing each other and take that energy out to anyone you see during the rest of your day! Thank you for letting me lead, make it a great day!

  • Up the Hill — One Step at a Time

    Two studs shed the fartsack today and posted at River Run to see what the morning held; here’s how it went down (and up):

    Right out of the Bettie Weaver ES parking lot and cross Robious

    Left at the path and up Twin Team Hill

    Right onto Brigstock — at 22:00 minutes turn and BTTF

    Numbers, names, YHC took us out.

    Tclaps to the runners who recently completed (respectively) the Grand Canyon rim-to-rim and the Petersburg half; prayers and support for those about to undertake the Roanoke half this Saturday.

    NMMS: It was great to meet Soul Train, who has jumped into F3 with both feet. Coffeteria after with Don Draper, Fresh Prince, and Tryhard. Sometimes the biggest achievement is just taking that next step… and then the next ….

    Make it a great one!

    Doublemint

  • F3 Hampton Roads : 60 LB Sandbag Hide and Seek

    5 Brothers of the Gloom posted at Lazy Susan AO which is supposed to be a running AO…it kinda was today but kinda not. We played a game of Hide and Seek but the person hiding carried a 60 LB sandbag on their shoulders. If you stopped to hide then you had to do 20 thrusters. If a PAX found you then you drop the sandbag and do 20 sit ups with your eyes closed. Repeato until time expires. YHC’s cousin-in-law Marvel is part of F3HR so it was cool to post with him. An FNG named Jacob found F3 while visiting Norfolk and looked it up online when he got back to Newport News. He is now named Rosetta because he literally works for Rosetta Stone (let it be known YHC had no input on the name selection before anyone starts complaining in RVA that we have a Rosetta lol)

  • That Went Quickly. Let’s Do It Again.

    A nefarious nine assembled in The Gloom for the latest edition of Hoedown. Weather conditions remained 70 and sunny. According to the two guys chatting at the edge of the Hoedown parking lot, the following quite possibly happened:

    Mosey along Forest to the 3rd Church Parking lot for The COP:

    Side Straddle Hops
    Don Quixotes
    Dead Man Hang
    Stretch to the Sky (there’s some yoga name that YHC forgets)
    Arm Circles (only big ones – none of this small stuff). Backwards, too.
    Hand Release Merkins
    Reverse Crunches
    Rosalitas

    Mosey to the Walgreen’s Parking Lot for a Triple Check

    Pax 1: Run the perimeter of the lot
    Pax 2: Monkey bumpers or squats (Dealer’s choice)
    Pax 3: Flutter kicks

    Mosey to the exact same spot for 11’s

    Decline merkins on the grassy knoll
    WWIIs along the sidewalk
    Mosey back and forth

    Mosey to the 3rd Church Alternate Lot

    Dora 50-100-150 (and run the loop CLOCKWISE)

    50 Squat Thrusters
    100 curls
    150 snow angels

    There were 9 PAX, so this went, according to Gomer, quickly. No worries, let’s run it back.

    2nd Round (Run the loop counter-clockwise)

    150 Squat Thrusters
    100 curls
    50 snow angels

    More squat thrusters meant more harder.

    Mosey back to the VSF. Numbers, names, YHC took us out.

    Announcements and Requests:

    Prayers for YHC’s buddy Greg who lost him mom to ALS last week.
    Prayers for Handshake and his grandmother, who is in hospice. May she be welcomed home peacefully.

    Breaking Bread sign ups are ready for May – October. This is a great opportunity to show how F3 men help in the community. Sign up, make a meal for some folks in need (maybe enlist your M and 2.0s to help!), deliver the meal, and reap the rewards of knowing you helped several humans. Sign up on the Q sheet.

    UpChuck spits the bit.