Category: Richmond, VA

  • Tall grass, short grass, legal grass

    First Punisher after July 1st hosted seven. Mosey to the tall grass on the western edge of LHES for starting COP with SSHs, DQs, IWs, Helicopters, Suzanne Somers, Rosalitas, and Arm Circles. Mosey through the nearby tree line to the elbow in the gravel road entering the property from the west. Complete six rounds of a mosey to the road entrance and back, completing 50 Carolina Dry Docks after each run to complete a 1K run with 300 total CDDs.

    Relocate to the outdoor classroom’s picnic tables. Spread out and complete, OYO, 20 Dips, 20 Step Ups (10 per leg), 20 Dips, 20 Step Ups, and finish with 20 Dips.

    Jog around the school to the shade on the eastern edge of the school property for core-based Jack Webb. Someone has a name for such a thing. I didn’t go Googling. Anyway Jack Webb – ab version – with one WWII Sit Up and four Reverse Crunches. Maintaining the same ratio, add reps – 2:8, 3:12, and so on – finishing with 10:40. Break up the action with APDs in a couple of instances.

    Move to the wall and line up in People’s Chair. One guy completes five Donkey Kicks, holds a Plank while the next guy completes his Kicks, then hops up and holds Chair. Ran through this a few times. Finish with stretching, then COT.

  • Mondays on the hill continue to grow!

    8 men posted this morning at Satans Hill as attendance continues to grow!

    COP – SSHs, DQs, Copperhead Squats, Imperial walkers, Flutter Kicks, Rosalita, Hello Dolly, Stretches

    Mosey to Satans Hill.

    Love Hill – runner to top and back, Bear Crawl, Lunges, Broad Jump burpees

    Cul-de-sac tour – Exercise at top of hill, repeat at bottom, return to top and repeat again. Hit 5 different cul de sacs.

    WWIIs, Dying cockroaches, Monkey humpers, Squats, Pickle Pounders

    Back to Satans Hill – reverso on the Love Hill to get back to bottom.

    Then mosey back to the top and lunge toward wilsons house.

    100 LBCS, and back to the flag

    Hold 6inches for 2 sets of 30 secs

    Numberama, Namearama, Rosco took us out!

    Announments:

    Anyone know someone in Chester? Florence is starting a new AO, will post details on Slack.

    NMS:

    McGruff and Vagabond continue to post after joining the PAX last week as FNGs. Strong work gents!! Oyster checked off the Summer Tour box for SH this morning, we were expecting Gyspy but that will have to wait! Rosco and POG lead the PAX out front today, also strong work! Way to work men, make it a great day and be a beacon of light for someone today!

    Duke

  • Shooters at Hoedown

    10 mighty not so old folks stumbled upon Hoedown on a fine humid Monday. The workout went like this:

    COP around the large mulch pile: DQs, CPs, derkins off the mulch pile, LBCs and arm circles. Mosey to Bodos’ primary parking lot.

    Elevens with merkins and WWIIs. I mistakenly ended with 10 merkins and 10 WWIIs. I never thought of myself as an overachiever. Mosey to blacktop and walkway to blacktop.

    Next exercise is similar to the Gridiron special last Saturday. We did a series of arm, leg and ab exercises. It was noted that the box jumps were not challenging. Sorry about that. The pacer on the first set had to dribble the ball across the blacktop and make a layup. The second set required dribbling across the black top and attempting 3 free throws. Two PAX made two free throws (67% is much better than Shaq). They are the “shooters”; the rest including yours truly not so much.

    In between the two sets, we did wall sits passing the coupon back and forth.

    After the two sets, we did a triple check with donkey kicks, step up or box jumps on the slightly flimsy benches and a run around the horseshoe.

    Closed in prayer. Announcements: 7/17 – party at Hitchhikers’ house. debate with whether we can bring Ms and the family. Hopefully we will get details on that. 7/20 – Doozy’s 2.0 Q, 7/27 – home run derby at HBR, 7/31 – Squirrel’s game – let Bone Thugs know ASAP if you are going so he can figure out the tickets. I think there still is time to register on the summer tour. Ask Gypsy for details.

    I enjoyed leading this group today. Do great things men!

    Fireman Ed

  • It’s All Downhill from Here ….

    Three road warriors shed the fartsack this morning to start the week with a run by the river. Here’s how it went:

    • BWES down to the Swamp/JRHS and back around to Robius, left to the Twin Team cul-de-sac
    • Up Twin Team Hill, right on Brigstock
    • Brigstock to Mt Hill Drive, tale a right and run the loop into Brigstock again
    • Left on Brigstock and out to the top of the Twin Team Hill
    • Down to the cul-de-sac and back up Twin Team Hill [this part sucked. Big time]
    • BTTF along Robious and behind BWES – cut through playground for time

    Numbers, names, Boberry took us out.

    Announcements:

    • Posey VQ at No Toll tomorrow
    • Hitchhiker house party on 7/17
    • New SOJ AO launches next Monday – “Rock n Roll” (Rockwood Park); see Florence for deets
    • Thanks offered for Boberry’s new digs and the PAX who helped him move

    NMMS: YHC was grateful for the company this morning. Holding each other accountable and pushing each other to be the best versions of ourselves is what F3 is all about.

    Make it a great one!

    Doublemint

  • Swimming at Foushee

    6 studs emerged from the fart sack for a glorious sunday morning. Weather was 70 ad sunny. Route was Buttermilk to T. Pottersfield to Northbank to Texas Beach. Stop at Foushee’s Mill for a quick swim, back to the pump house parking lot for a finish.

    NMM

    Great to run and chat with Shakedown this morning. YHC had nothing in the tank at the beginning of the run and things did not get better as I went along. The summer heat and humidity kills me. Despite my constant attempts to modify things, it still kicks my ass. Sometimes I wonder why I bother getting out and having a shitty run. In the end, I guess I would much rather do something and fail at it than not to try again with a new approach. Could be I am supposed to learn a different message, but I still can’t see what it is (if you see it and want to share it with my, I am open). I will be back at it next week, hoping for less heat and humidity, but showing up regardless and trying my best.

    Saab and Helix were the leaders of the pack this morning, but thought they were chasing us down. They were perplexed when they got to Foushee’s Mill and didn’t see us. Even more confused when they got back to the parking lot and had to wait for us for 20 minutes. What they didn’t realize is that they were ahead of us since just past Oregon Hill.

    TYA OUT

  • Malta is part of what continent?

    17 able bodied dudes including 2 FNGs (including one in a Tommy Hilfinger rugby shirt) make their appearance at Gridiron. The Fireman saw 8 people at 6:57 thinking this may be a small group but a squadron of cars came in right before 7. Probation arrived at 6:59, WTH?

    COP: Two laps through the parking lot and the other workout group, SSH (just kidding I don’t do those anymore), DQs, Dead man hangs, FMs, merkins and arm circles. Mosey to a lesser utilized football field (since the other one had a ton of flags on it meaning I know the field looks like sh%t but please don’t step on it).

    Exercise 1: 11s with carolina dry docks and jump squats. Since we had two FNGs I kept saying modify if you need to. Attila then said “If you need to modify just follow White Deer.” Mosey to bus loop.

    Exercise 2: 15 different exercises for each spot, some were arm oriented (2 with coupons), some legs, some abs. The pace setter is running or dribbling a somewhat deflated (Patriots like) basketball to the nearest hoop and coming back after hitting a layup. A couple folks missed three layups (sorry J Ville) and one German import missed the whole backboard but then recovered nicely. Mosey to front of school.

    Exercise 3: Curb crawl from 1 to 5. Stop at 5. Mosey back to bus loop.

    Exercise 4: Repeat exercise 2 with free throws. Most of us missed all three including yours truly. Hangover, one of the FNGs looks like he shoots free throws pretty often. Mosey back to home base.

    We finished the session with American hammers and six punitive burpees.

    Announcements: Party at Hitchhikers’s house on 7/17, Home Run derby at HBR on Tuesday 7/27, White Deer milestone Q on 7/24 (sorry Corned Beef I took your name off that Q), and I am guessing I missed something.

    Welcome Hangover (friend of Tater’s from Tennessee) and Ooh Ah (friend of Carfax from Africa). It was great having you both with us. It was also great to have 17 at Gridiron even if my one exercise routine was set up for 15 or less. Thanks Honey Do for picking up the sh$t that I left because I was so excited that I had 17 PAX.

    In terms of Malta, after our workout we got into an abnormally long conversation about Malta. Gomer I guess spent time in Malta when he was deployed and there was debate about which continent it belongs to since it is in the Mediterranean Sea. According to wiki which is always right, it is part of Europe. Argue away my friends.

    Have a great productive week. Do great things.

    Fireman Ed

  • Dora Brought The Merlot

    23 of RVA’s finest decided to workout without their kids this morning to hang out with Dora.

    This how it went down

    Mosey COP – We started with 25 SSH’s IC at the SF then mosey to back of Dogwood Dell down near the pumphouse then back up Love Hill stopping a couple of time for COP exercises including DQ, Imperial Walkers, LBC’s, Merkins, Freddy Mercury’s, and Arm Circles

    THANG

    We finish the mosey at the stone wall

    Dora 1-2-3 – First partner does the exercises while second partner runs down hill behind the amphitheater, up the other side and back down then Bernie Sanders back up then switch. Exercises were 100 Donkey Kicks, 200 Squats, 300 SSH’s

    Mosey to the Rusty Cage

    Mini Dora – First partner does the exercises while second partner runs to the fire hydrant and back then switch. Exercises were 50 Pull Ups, 100 Jerkins, 150 Dips

    Mosey to the Penny Stage

    Dora Touch a Tree – First partner does the exercises while second partner runs to touch 10 trees then switch. Exercises were 100 Coupon Leg Lifts, 200 Coupon Squats, 300 Curls

    Mosey back to the SF

    1MOM – Superman

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Apologizes to Marmaduke but today was and run and pound. YHC got the idea of a whole workout Dora thanks to the 2.0’s watching Dora the Explorer on the way back from the River early this week. It was good to work all the muscles today.

    T-Claps go out to Gigabyte today. First for give YHC his 3rd Q with a PAX under the age of 18 splashing Merlot and also for getting hydrated and finishing out the workout. No hate for you today.

    Today was a great example of how great this brotherhood is. YHC watch as other PAX would finish their Dora and immediately jump in to another group to help them finish.

    ANNOUNCEMENTS

    • Bone Thugs is taken the lead on F3 Night at the Diamond On Saturday July 31st. See the Pre-Blast for details
    • Q School coming soon – See Pre-Blast
    • Hitchiker Fest – July 17th 5:30 – BYOB
    • A trip to Dirty Jersey is in the works for Aug 28th for a F3 workout with The Carpenter. More details to come

    SPIT ON THAT!!

  • At Last, Alone Time

    With Gomer taking an FNG to Gridiron, Handshake on vacation, Hitch on the 24-hour DL, and Hutton on family duty, YHC took the reigns for a solo Breakfast Club. Conditions were 70 and sunny. According to the bedraggled dude who walks past every Saturday, this is more or less what happened:

    Route:

    Big change today – south on Robinson, RIGHT on Floyd (whaaatt?), LEFT on North Arthur Ashe Boulevard connecting to South Arthur Ashe Boulevard. Yep, the Revolution will not be televised, fellas. Route continued right on Blanton to the park to the War Memorial to Rugby to Pump House to Park Dr. then to the shovel flag. 2.5+

    Return route: Ole Faithful. 3.6 total.

    Number, Name, YHC mumbled to himself about a lesson from Freed to Lead about helping other PAX make their journey.

    Announcements:

    Hitchhiker Fest – July 17, 5:30. BYOB.
    Field Day – September 18
    Q School coming this fall

    NMS: YHC got a text from Gomer asking if someone could take the Q. Responding with a quick Yes, YHC soon realized that the Usual Suspects were likely going to be on other duties, so YHC had just made a reservation for 1 at 05:30. No matter. YHC would finally be able to get into the conversation without all of those “Mr. Chatterboxes.” Only those who post know how special that is. Plus, since Handshake on vacation in Florida, the group of one was open to a discussion on the history of VMI for the entire run. It was epic and glorious all at once.

    Early Bird + ET’s + New Market in the house = the best of F3 Coffeeteria. Add in the spices that are Shakedown and Bone Thugs, and clearly the band is getting back together, fellas.

    Thanks for the extended chatter, Bone Thugs. YHC enjoyed it immensely.

    Have a great weekend.

    UpChuck spits the bit.

  • West End Home Run Derby

    With Gumbo’s blessing the Home Run Derby goes on. This year with a little West End twist. We’ll meet 0530, Tuesday July 27th at Tuckahoe Little League. Park in the lot in front of Rico’s Mexican Grill at the corner of Ridgefield and John Rolfe. Workout will be simple, slow-pitch softball style, hit a homer and pass out punishment, hit anything else the entire PAX is punished. Burpees are the standard punishment. This workout will replace Heartbreak Ridge for the week. Do not go to Quioccasin Middle. Hope to see you there. Bring your gloves, hats and big league chew and be a kid again.

  • The shirt was soaked before leaving the parking lot

    It was hot and humid but 3 Davillians got in their miles for the week this past Thursday. The route was a something a little new. We heading out of Rutland clubhouse up Combs straight back to the Cool Spring Forest trail going the reverse way we normal do and running the whole trail. Came out then went up Cool Spring Rd to the flyover for a loop around Atlee HS service road and parking lot. Back over the flyover and back to the clubhouse to get in 4+ miles

    Blackblast title is sponsored Bulkhead shirt.

    SPIT ON THAT!!