Category: Richmond, VA

  • UPHILL Challenge

    Uphill Challenge

    5 warriors woke up in the gloom for a challenging 3.74 mile run with bootcamp. The mumble chatter was evident as the pax eased into a 12 minute 1.3 mile downhill warm up! The rest went something like this:

    The Thang:

    1.3 mile warm up down to Park Terrace through an off road trail into the Wellesley basketball courts for some Wararama.

    Warmarama:

    Side straddle hops x 25

    Arm circles forward and Reverse x 16

    Don Quixote x 10

    Plank

    Merkins x 10

    LBCs x 25

    Recover

    Mosey to the monster sledding hill that the kids love to slide down in the winter season to where the PAX grumbled and reached new heights as we soared to the top like eagles working up the hill on a round of 7s.

    1 squat 6 merkins pick your poison long and gradual uphill or steep incline.

    Repeat until 7s are complete 

    Follow that up with bear crawls up the incline and a little AYG up the incline to remain on top of the lookout where Pig Skin gave us what I Believe was a fantastic 10 count in German.

    Mosey around the lake to a morning glow over the lake where the pax took in some scenery as we did dips and incline merkins on a long run segment partnered up. 

    1 partner runs other does dips

    Second portion:

    1 partner runs and does incline merkins. 

    Finished our scenic tour with a nice run to the bank for a quick 4 corners.

    1 merkins 

    2 squats

    3 LBCs 

    4 flutter kicks

    Mosey back to the flag for 2 minutes of LBCs and Flutters.

    Thanks for letting me lead this morning! Great work Pax! 

  • Pucker up

    15 road warriors showed up for a Sunny and 72 degree run this morning. The route was real simple as I affectionately call this the Pucker route where you run across the Hugenot Bridge and take the curling ramp to Riverside Drive East and run for 22.5 minutes then turn around. This was a great workout for all levels and being more flat than most all other Spider Run routes made for a faster pace for most everyone this morning. A lot of mumble chatter on the ‘Bat Cave’ and it’s origin as some of the runners were not familiar with this part of the route.

    Namerama, Numberama, YHC took us out in Prayer

    Moleskin

    This was a peaceful run this morning especially at the River with minimal traffic and left much time to reflect. It was great to see some faces that I have not seen in awhile and look forward to seeing you again in the gloom. Cheers….CB!

    Announcements:

    F3 Baseball event at the Diamond – contact Bone Thugs if you may be interested as he is finalizing the tickets later this evening.

    BRR – Contact TYA if you are interested in participating.

    Retreat is coming up on Weekend of September 25, contact Gomer Pyle to learn more about this event.

  • Motley Crew..

    Quite the morning in Daville… We had 4 Davillians, 4 travelers, and an FNG.. This is what went down:

    Warmups: parking lot tracers, invisible jumpropes, DQs, hillbillies, american hammers, helicopters, crab cakes, bear crawl to 2 different partners and do 5 boo yah hand release merkins

    Speed Bumps- I think there were 7- @ each: 5 bodybuilders, 10 copperhead squats, 15 curb taps, 20 monkey humpers, 25 shoulder taps/mountain climbers- every other

    25 PLKs with partner x 2

    parking lot partner run- round 1 – bear crawls – round 2 – lunges

    mosey to bus loop :

    10 dips/ 10 step ups x 5

    indian run back to the flag

    2 minutes left- ring of fire- 3 merkins with flare

    All Done: so blessed to have such an awesome group for a birthday Q- very grateful to the pax– excellent to see Bullfrog aka Kevin Currie join us this morning – he is an excellent dude an he did really well for an FNG… hope to see him again sometime soon… it was also cool having summer tour guests this morning- you guys are welcomed ANYTIME.

    I think the mission of F3 is as important as ever right now.. I’m thankul to be a part of this..

    I came across this podcast yesterday about the decline in male friendships. Haven’t been able to listen to yet but hoping there is some good stuff here: https://www.artofmanliness.com/articles/male-friendship-recession/

  • Pete Alonso Would Be Proud

    A lucky 13 dusted off the bats and mitts to play some long ball.

    Mosey through the woods into TLL complex onto Field 5 outfield

    COP (IC)

    • SSHs
    • DQs
    • Helicopters
    • Copperhead Squats
    • Merkins
    • Freddie Mercurys
    • LBCs

    Mosey to the 1st base line

    • High Knees
    • Butt Kickers
    • Karaokes
    • Bernie Sanders

    Mosey to Home Plate

    • Run out a Single, Double, Triple, Homer

    DERBY TIME

    Objective hit Homers – roughly 15 pitches

    • 0 = 3 Burpees
    • 1 = 10 WWIIs
    • 2 = 10 Jump Squats
    • 3+ = Batter’s Choice

    Numberama, Nameorama, COT

    MOLESKIN

    There’s nothing like some old timers hitting the sandlot and re-living their glory days.  Unless of course they never had glory days.  Either way plenty was had this day.  By YHC’s count 15 balls cleared the fence.  UpChuck blasted one the farthest while Roger Roger brought home the trophy with 3 bombs.  More than half the PAX left the yard and YHC walked off with one over the scoreboard.  Welcome friendly new guy TI (Texas Instruments – birth name Cheng).  Special thanks to the guys of Heartbreak Ridge for letting YHC take the Q and do something dumb.  Next year Team Derby West End vs. SOJ. Apologies for not enough Burpees, the PAX was simply too good.

    ANNOUNCEMENTS

    Open spots for Breaking Bread in the Fall

    Field Day and Retreat in September – more info to follow

  • Dora meets Beast

    4 gloom warriors made it out this morning to the plush fields of No Toll for a high volume beatdown, Ollivander style. According to eye witness reports that can neither be confirmed nor denied, here’s what went down:

    COP: 9 Don Quixote, 10 Cherry Pickers, 25 SSH, 10 Burpees OYO

    Mosey to field #1 and partner up for a Dora – 100 merkins, 200 LBCs, 300 squats. Finish with a shakeout jog around the field.

    Mosey to field #2 for a proper 6 set Beast – Merkins, 2 count Mountain Climbers, Jump Squats, Carolina Dry Docks, 2 count Flutter kicks, and Burpees to finish.

    Mosey along the trail to the pull-up bar for a ‘do as many pull-ups as you can’ challenge

    Mosey back to parking lot for Numbers / Names. YHC took us out.

    NMS: This was YHC’s first time back in the Q saddle since COVID. It was also the most proud I’ve been of a group of men. These 3 warriors pushed themselves to the limit and then took a step over that. When it’s a small crew you can’t hide among folks. And I saw Crash Test Dummy, Bullseye, and Last Call rise to the challenge and dig deep into that well of strength and endurance because they wanted to better themselves. Hats off to you guys. So grateful for the chance to lead. Until next time, be dareful out there!

  • Killer B at Hoedown

    12 F3 brothers showed up for a Monday morning workout to start the week off right and here is what went down:

    COP

    We do a short mosey to the Lido deck looking down over the parking lot and circle up for 20 SSH, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 Helicopters 15 Arm circles (10 small 5 big), Reverso, 20 4ct American hammers, 20 LBC’s, 10 scorpions and 20 merkins.

    THANG

    We mosey up to the soccer field and YHC had to layout the Killer B course with glowsticks spaced 10 yards apart for 40 yards. We all line up on the starting line perform 10 burpees and broad jump 15 yards, stop at the glowstick and perform 10 2ct Bonnie Blairs (aka Ball dippers). Broad jump 15 yards, stop at the glow stick and 10 WW2 (Big Boy with out standing up) sit ups, broad jump 10 yards and perform 10 LBC’s. We then Bearcrawl back tot he starting line. We Al Gore for the 6 and this would be one complete rotation. We do this 3 more times for 4 total rotations.

    We then divide into groups of 3 for a triple check, P1 runs lap around the field as the timer, P2 performs squats, P3 bench dips. It was great partnering with Pucker and Pigskin on this one.

    We then mosey to the pull up bars and had everyone perform 10 pull ups in any fashion(2 sets of 5, 3 sets of 3 and 1 pull up, etc…), or they could modify with jerkins.

    Mosey back to the flag for 3 minutes of stretching.

    Numberama, Namerama, YHC took us out in prayer.

    Moleskin

    So YHC blew the dust off a classic workout from a couple of years ago. The Killer B was part of the Iron Pax Challenge and was YHC’s first taste of this special workout format and competition. Keeping the PAX together rather than trying to race each other to finish 4 rotations made for a nice steady burn this morning and we were all soaked. It was great to see some new faces and some I had not seen in awhile.

    Announcements

    Baseball Picnic Event this Saturday, July 31, 2021.

    Homerun Derby Tomorrow – EF Hutton is leading this great get together for all the sluggers in the PAX.

    Have a great week gents, it was an honor to lead this morning and I will see you in the gloom, Cheers….CB!

  • Satans Hill Started the week off right!

    6 Beats posted on Satans Hill this morning for a humid betadown!

    COP – SSHs, DQs, Helicopters, Imperial Walkers, LBCs, Merkins, Stretches

    Mosey to the hill!

    Triple Check! – Runner to top of Hill and back. WWIIs and Squats!

    4 Corners around the block.

    10 Merkins

    20 Monkey Humpers

    30 Mountain Climbers

    40 Dying Cockroaches

    Mosey to bottom of hill. 40 Jump Squats then Hallelujah through the trails to the lower lot.

    Grab a coupon – Triple check number 2

    Runner to top of lot and do 10 Jerkins – Overhead press and Bench Press

    Dealers choice for a quick run up and back on lot while PAX does exercise.

    Curls, Squats, Kettle Bell Swing, American Hammers, Bench press, Overhead Pulls

    Back to the Flag – 30 seconds of Burpees.

    Numberama, Namerama, YHC took us out!

    Prayers for Gypsy’s mother as she has surgery this week.

    Prayers for Friends of McGruff who lost a family member.

    NMS:

    Great to see DTH and Gypsy hit up the Hill today, both crushed it as always! McGruff and Vagabond continue to post as they have caught the F3 bug, love to see it way to work gents! Enjoyed the running with Bullseye this morning, appreciate the push as always! Have a great day gents!

    Duke

  • And the Cradle Will Rock

    High humidity and 100’s of senior citizen walkers welcomed 4 PAX to the latest edition of Rock N Roll. We were all eager to put in some work and explore the grounds of this new F3RVA outpost. Here is a brief summary for your viewing pleasure:

    Mosey to the large parking lot for warmups consisting of:
    Walking Russian Soldiers, Walking Helicopters, Walking Arm Circles, Walking Drunken Hillbillies, Lunges, LBC’s, Dead Man Hang.

    Mosey to the baseball field for exercise one:
    10 rounds of Burpees w/approximately 30 seconds rest in between. PAX either did 7 or 8 per round, dependent on age. Offshore recommended Van Halen Burpees for the final round, which was an added challenge.

    Mosey to the Nature Center area for Exercise Two:

    All together Triple Check with Pole Smokers (20 count), Murder Gorillas across the face of the hill, run to the Nature Center and back.

    Back to the Flag for Numbers/Names/Announcements

    YHC took us out.

    Final thoughts:

    If you haven’t had a chance to check out Rock N Roll, I would highly recommend it. Park is huge with many different areas to utilize. No diddlers in sight!

    Shout out to Florence for getting this thing organized.

    Very impressed with Nike this morning – dude was pushing himself and showed a lot of determination. Keep posting!

    To tie everything together on the backblast, I was trying to think of a Van Halen song with the word “rock” in it. I am sure there are many others. Feel free to discuss amongst yourselves and/or comment below.



  • Ain’t No Party Like a Two-Lap Party

    …’cause a two-lap party don’t stop. At least, that’s what was reported by a pair of SOJ stallions at River Run this morning. Here’s how it went.

    • Mosey from BWES to the Swamp (800m)
    • 4 x 800m at speed, 400m recovery
    • Mosey BTTF (800m)

    Prescribed mileage is 4, adding a 400m intro and another 800+400 lap gets you to 5.

    numbers, names, announcements, YHC took us out.

    NMMS: it was great to run with Singer this morning. The track can be a tough one to do OYO, so it’s great to have some mutual accountability and support out there to prevent track-sacking.

    make it a great one!

    Doublemint

  • A little Nip and Tuck in the river

    7 studs posted for a run on a perfect July morning in RVA. Route was North to South, stop at the swimming hole for a dip in the river.

    Great morning for a run. Nip/Tuck from F3 New Orleans was in town for a couple days doing some college touring with his sons. Perfect morning to get up and hang with the F3 boys for a trail run and swim. When we got into the water, he thought we were going to cross the river on the water. Not the plan, but a great idea. We will have to do that one of these days!!!

    TYA OUT