Category: Richmond, VA

  • Walk, Ruck, or Run

    Walkers walk, ruckers rucked, and runners ran. Great time was had by all!

  • Just a couple miles

    2 50+ men took to the mean streets of Midlothian to see who else wanted to rumble on a 70 and sunny morning. Surprisingly enough there wasn’t another sole in sight at 5:30 except for the cafeteria lady and we all know Doublemint and YHC are together not man enough to fight with her.

    First to the river and back up through JRHS and once around the track, across to River Downs up the big hill and around the back side. Back around the JRHS track and BTTF for right at 6 miles @ 9:05 pace according to Doublemint and his fancy watch.

    Numbers / Names

    Running through River Downs and pointing out the houses that I know are lawyers, Doublemint seems to know them all and has at one time done some work with them. YHC seems to be stuck on 6 miles, I know its time to get out and add a couple more to the total but I can’t stand the cold anymore.

  • Love Day

    6 men hit the streets at Satan’s Hill this morning, ice included for a Valentines Day workout!

    COP – Helicopters, SShs, DQs, Copperhead Squats, Jazzercise, LBCs

    Mosey to bottom of hill – Love hill – Lunge Squats, Runner – Reverso – Runner, Merkin Lunges

    Grab coupon

    Triple Triple

    Round 1 – Runner 50 toe touches, Coupon Squat, OverHead Coupon Pull

    Round 2 – Runner 10 Incline Merkins, Squats, LBCs

    Round 3 – Runner 10 Jerkins, Coupon Squats, Curls

    Ring of Dealers Choice – Curls, Squats, Rock Copters, Kettle Swing, Tricep Extensions, Bench Press

    BTF – Valentines Tribute – 20 APDs, 20 Monkey Humpers, 10 Pickle Pounders!

    Numbers, Names, YHC took us out!

    NMS – String Work this morning gents! Hope you all enjoy some time with your valentines!

    Duke

  • HoneyDo Always Gets It

    HoneyDo hasn’t posted too often to the Sunday trail run, but when he does … he gets a full 90 minute treatment of YHC’s latest existential crises. YHC is grateful for his ear and advice.

    Helix complained that 39 degrees is too warm for Sunday mornings.

    The PAX arrived to an otherwise-empty parking lot on a great day for a trail run. PAX went north to south then back across the bridge today. Sally made record time crossing the bridge, perhaps inspired to chase HoneyDo’s shiny new kicks.

  • Finger Crotch

    COP:
    arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.

    The Thang:

    Love Triange –
    Shout out to Garbage Plate for this one. P1 runs around the triangle while P2 Bear Crawls. Switch. Then P2 Lunges and then Broad Jump Burpees.

    20 American Hammers OYO.
    20 Side Straddle Hops OYO.

    5 Jump Squats OYO.
    Another 20 American Hammers OYO.

    Doozy’s version of Sheldon Coopers – These are a Cooper with WWIIs tacked on. We did
    10 – Burpees, 10 – Squats, 10 – Merkins, 10 – WWIIs and then ran around the loop, next round 9 for each and run, and so on.

    Mt Climbers Plus –
    We circled up and did mountain climbers. Then randomly selected members of the PAX to pick a core exercise to do 20 Xs. Back to Mt climbers between. Bone Thugs’ Crunchy Frogs ’bout did me in.

    Animal Crossing –

    To the Carillon for crossing the field width-wise like a bear, a crab, something that hops and then a backwards bear.

    BTTF with a Native American (not a PC term, just accurate, as Indians live in India) run.

    With time to burn we did some SSHs and lastly, we took 3 huge inhales and exhales – because why not.

    COT:
    Numbers, names & announcements: Gypsy is leading an unboxing of donations at VA Home for Boys and Girls on Saturday, 2/26/22 and still needs about 5 pax members to help. Ms and older 2.0s welcome. The boxes contain lots of toys so little 2.0 might hinder the process. Please remember to sign up for Breaking Bread. UpChuck reports that many have signed up thus far this year, but there are still spots available.

    Prayer requests: Up Chuck asked for the Pax to pray for an employee that lost a brother, who was only 41, to pancreatic cancer.

    And YHC took us out in prayer.

    Moleskin:

    If you don’t know what a finger crotch is, or what Handshake has to say about pee sitting, or Seymour‘s take on putting ping-pong balls in the toilet – you clearly need to post more at the dog pile. But seriously, it’s always an honor to Q. Thank you all for allowing me the opportunity. You all remind me of the blessing of being able bodied, to continue to grow, and how fortunate we are just to be alive (prayers to your employee and his family Up Chuck).

    SYITG!

  • DaPile 8 ball

    Eight brothers showed up this morning for a 6 mile run and here is what went down.

    YHC chose a mostly flat route to run this morning as we had 6 and 7 mile runs this morning. The route started behind Atlee High School and ran to honey Meadows and we took the access road to Kings Charter and ran towards the club house on Kings Charter Drive. We took a right on Wynchase Way to Topotottomy Drive run to Patuxent Drive and that was 3 miles, we turned back to run the same route back at a slightly faster pace.

    Spit had started running earlier this morning so he was able to log in 8 miles. All other runners ran 6 miles with Hash and Marco Polo arriving first.

    Numberama and Namerama, YHC took us out.

    Moleskin

    We had a great cool morning for a run, we circled up after the run and said a prayer for Mudface who lost his Father earlier this week. We also gathered at local cup for some great convo and coffee. We are planning our monthly 2nd F and an activity that came up was Curling. So we will be looking into the details and will take on the other AO’s in a curling competition soon, stay tuned for a preblast.

    I look forward to seeing you in the gloom soon, until then, Go Bengals, Have a great weekend….Cheers…CB!

  • Will You Be Mine?

    A balmy sunrise at Rock&Roll welcomed a dozen vets and one FNG, all eagerly anticipating a classic DTH ground and pound. Eager to please, YHC served up 60 minutes of non-stop action. Here’s how true PAX bromance is celebrated:

    The THANG:

    WARMERAMA: 

    • Slaughter start with a stretch of Bearpees down the parking lot to the Basketball Court

    COP #1:

    • Circle up on the BBall Court and gave F3 welcome, Disclaimer, & reviewed the F3’s Core Principles
    • Ran through a typical series of DTH warm-up routines IC

    COP #2: 

    • Mosey half the outer loop of the fields, periodically stopping to complete one of the following:
    • Pay a toll at the wooden rails – x20 Derkins and x20 Dips
    • Mosey
    • Partner up for x3 rounds of PLT’s x20 each (x60 total each) 
    • Mosey
    • Circle up for Body Builders x10 IC
    • Mosey

    COP #3: 

    • Stopped halfway around the loop, and he for the length of the baseball fields to the twin stairs (about 100yd), Partnered up for Catch Me If You Can:
    • P1 begins bear crawls while P2 completes x3 Burpees, after which P2 mosey’s to switch with P1, until they reach the stairs

    COP #4:

    • At the steps, lined up for a LINDSEY:
    • Am.Ham’s (2-ct) at the Bottom – 10/15/20/25/30
    • Merkins at the Top – 30/25/20/15/10
    • Box Jump steps going up between sets, or alternatively run up hill
    • Hold Elbow Plank & Review F3 Credo

    COP #5:

    • Completed the rest of the circuit loop around the fields
    • Stop for Buddy Big Boys x25 each
    • Mosey
    • Stop at the big Parking Lot
    • Partner up for a classic DORA
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s
    • Runner completes ~100yard loop down the lot and back
    • Mosey around to the basketball court

    COP #6:

    • Lined up on the bball court for GROINER SUICIDES:
    • x5 Rounds of Groiners at each suicide stopping point, touching baseline between, descending from x5 at each, then x4, x3, x2, x1. 
    • Plank for the SIX

    Mosey BTTF for COT:

    • Counterama # 13
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  Solid turnout for YHC’s inaugural Rock-N-Roll Q, and an awesome FNG to boot! I asked him during the workout what he does, and he described managing investors, to which I joked about money laundering- welcome OZARK! By attending and crushing the workout all the PAX lovingly said YES to YHC’s unspoken Valentines weekend question: “Will you be mine?” Until next time, DTH

  • Waterpik Bank

    Three dudes who refuse to let Breakfast Club die did the thing before and after the bigger thing. Mumblechatter was deep and thought provoking, only those who post know.

  • 39

    Lucky number 13 HIMs locked shields to join YHC in a memorial Q for his fallen brother at Satan’s Hill. More on this in COT. It’s been a few weeks since YHC has jumped on the Q sheet, and instead of dealing with the heaviness of the last week as a Sad Clown, he decided it was time to jump headfirst back into the gloom with his brothers that helped to pull him out of it to begin with. What a better way to do that than to lead!

    COP – 39 SSHs, DQs, Arm Circles front and back totaling 39, Imperial Walkers, Cherry Pickers, Merkins, LBCs, Flutter Kicks.

    The Thang–

    Mosey to the top of the hill for a 4-corner build that Wilson surely missed out on. Corner 1 – 10 up/downs, corner 2 – 10 up/downs, 20 merkins, corner 3 – 10 up/downs, 20 merkins, 30 groiners, corner 4 – 10 up/downs, 20 merkins, 30 groiners, 40 squat jumps…see what we did there?! Deconstructed Burpees. Mosey to start and reconstruct with 10 burpees. There was plenty of mumblechatter among the PAX to kick things off until we got to corner 3, at which time it quickly turned from laughable conversation to Tim Allen style grunts.

    Mosey to bottom of the hill grab a coupon, triple check…complex style. Partner one runs with rock overhead to the curb and does 10 thrusters, partner 2 – WW2 with rock, partner 3 – American Hammers with rock. Recover.

    Triple check #2 – Partners 2/3 lose the rocks. Partner 1 runs with rock overhead and completes a curl, overhead press to tricep extension (1 rep). Complete 10 full reps and run back with rock overhead. Partner 2 – LBCs, Partner 3 – Freddie Mercury.

    Mosey to start and complete 39 squats

    COT – Numberama/Namerama. YHC opened up to the significance of the number 39. Some knew, some didn’t that YHC lost a close friend this week. His best friend from high school unexpectedly passed away from a heart attack at the age of 39. He lived his life on the road, by himself aside from his work colleagues, and had never found something as beneficial as F3. Instead of having a brotherhood like F3 to help him overcome Sad Clown syndrome, he turned to food, alcohol, and an unfit lifestyle. A sobering reminder to hug those close to you, reach out to those you have “meant” to reach out to more often, and never lose sight of the fact that you never know when the last time, might just possibly be the last time. A reminder to reach out and shield lock our brothers that we have not seen in a while. A reminder to get a will or trust completed to save your family that additional grief if that were to ever come. (Thank you for that reminder Nancy).

    YHC gives a big thanks to the PAX that have reached out over the last few days, that listened to the story, and that gave a hug or fist bump after the Q. YHC sincerely appreciates each of you for your brotherhood, and for helping shake the Sad Clown Syndrome he was dealing with before he joined.

    -Vagabond

  • Take the Hill

    530 AM and the Currahee fateful is ready to launch. Word has gotten out about this AO as we had double digits again this week.

    This week workout: Take the Hill

    • Right on Pump
    • Left on Ridgefield
    • Right on Glen Eagles

    We stopped at Glen Eagles to explain what we were doing. AYG to the stop sign at other end of Glen Eagles (.80 mile and a nasty ass hill 1/2 mile in). Recovery all the way back and circle back for the 6.. 30 second rest at start of Glen Eagles.. repeat.

    On the way back to AO we took Old Prescott were a few of us did a tempo pace to Pump and circling back for the 6 before finishing at the launch site.

    • 5.25 miles
    • 312 ft of elevation gain
    • 1 Crowned local legend (Homer)
    • 11 pax got stronger together

    NMS

    Its hard to convey tolerance, fellowship, and faith when hate and intentional statements of us and them remain.

    “For if you forgive others their trespasses, your heavenly Father will also forgive you, but if you do not forgive others their trespasses, neither will your Father forgive your trespasses.” Matthew 6:14 -15

    Great work by all today. Mr. Rodgers lead the pax up the hill with Homer right on his heels. Loved seeing all the new faces and regular accountability partners.

    F3RVA supports the Virginia Home for boys and Girls. We still need 5 more pax to sign up.

    See Offshore for Healing Place 10k training. It starts tomorrow and is on Saturdays at 7:30am 700 Dinwiddie Ave

    Thank you for letting me lead today.

    v/r

    John (Gypsy) Boles