Category: Richmond, VA

  • Where’s WOJO?

    2 ground and pounders made their way to Twin Team for a Wojo beatdown! 5:30 and no Wojo, with that Doozy takes the Q with Crash Test Dummy following along.

    COP on the basketball court behind BWES

    DQ’s, Helicopters, Imperial Walkers, Russian Soldiers, Dead Man Hang

    Stay in the corner for a four corner start

    10 Merkins, 20 LBC’s, 30 squats, 40 Lunges

    Four corners Prostitute

    10 NH Merkins, 20 Merkins, 30 Shoulder Taps, 40 Plank Jacks

    Mosey to bus loop

    Partner 1 run around the loop partner 2 does called exercise (X4)

    LBC’s, Sugar Sticks, American Hammers, Scrunchy Frogs

    Mosey to front of BW for elevens

    Using the benches start with 1 Dip, run to other bench 10 Incline merkins, Bernie back

    Mosey to teacher lot for parking lot crawls to 10, start with one merkin at the first line bear crawl to the next increase the merkins by one each time

    What goes up must come down Lunges and squats on the way back increasing by two at each line

    BTTF

    Numbers / Names YHC took us out

    NMS:

    Wojo was on the Q sheet for this morning but Crash and YHC made the best of it when 5:30 hit.

  • 7/8 – F3RVA Town Hall Mtg

    Brothers, please save the date – the PAX of RVA are invited two weeks from today on July 8th for an open conversation, Town Hall style, to pull our Nano regions together and develop strategies for helping our Region grow in all 3 F’s. Venue is TBD, but expect an 8pm start. If you have any great ideas for how you would like to see F3RVA grow, start writing them down. Best, Dr TryHard

  • Door dash

    A beautiful morning welcomed 9 men to the Forge. Cooper was there too. Here’s how it went:

    Mosey to the front of the elementary school with a stop near the high school for 3×20 line jumps in case of any delayed arrivals. Warmup: SSH x16, RS x10, cherry pickers x10, HRM x10, Scorpion kicks x10, LBC x20.

    Thankful that Richmond City had installed huge numbered signs at each door, we made our way all the way around the building repeatedly spelling BARF (Burpees, American Hammers, Regular (merkins), and 4 count Flutters) with the number of reps being dictated by each door number. With 22 doors, our cumulative count was 66 B’s, 72 A’s, 55 R’s and 60 F’s. Back to the six and plank as a group when done.

    Mosey to the back field for 2×25 PLT’s and 2×50 squats with wheelbarrows in between. Mowing has apparently been moved to the summer schedule = never.

    Back to the bus loop for a triple check: big boy sit ups, hand release merkins and the timer runs the bus loop. Immediately following completion we made use of the retaining wall for 2x timed people’s chair + 20x donkey kicks and had just enough time after heading back to the flag for a ring of fire.

    Numberama, Namerama, Announcements (ultimate frisbee at the Forge next week, convergence July 5th + a potential F3 town hall in the works) and YHC took us out.

    Way to work this morning gents. Not a lot of mumble chatter as we barfed through the door dash. It was convenient of Fresh Prince to “find” us just after the burpees…. then we realized FP had probably run about 4 miles around Bon Air on the hunt. Perhaps we’ve discovered a good strategy to level the playing field for the fastest man at the Forge! Until next time, GP.

  • Hoops @TWolf

    6 Men took to the courts to do some exercise and shoot some hoops!

    We are not as skilled as we may have use to be but we had fun!

  • 513 Is an Impostor

    The stimulus-funded weather station at GHS reported temps in the 50s, 4 PAX, 4 KBs, a ruck plate, and several attempted Attila Impressions. The signal was lost as the PAX moseyed around the back of the school, so the dog walkers picked it up from there:

    COP: SSH, DQ, Helicopter, Cherry Pickers, Merkins, maybe something else

    Donkey Bells: Inspired by the Mann Date crew, in turn inspired by HoneyDo, 20 DKs, lunge across the parking lot, then 20 Upright Rows, 20 Sit and Presses, 20 Swings. Repeato 3x.

    Jack Webbs: Halos (1x) and Lawnmower Pulls (4x)

    Soul Crusher: 15 Skull Crushers followed by 15 Pullovers. Repeato 2x or 3x? Either way, it was brutal.

    KB Bear Crawl and Burpees

    20 Squat and Presses, 20 American Hammers, 20 Curls. Repeato 2x.

    NMS: A 513 number on the Circus text chain volunteered to Q in Attila’s absence but never showed. Turns out it is an impostor who has been playing along. Attila keyed in Lighthouse’s number wrong, missing one digit.

    As YHC types, Byproduct is trying to pick her up with his collection of blue diamonds and White Deer is, well, delivering the full White Deer Experience.

    Announcements:

    July 4th convergence on July 3rd, get your F3 RVA Passport in July/August, July 31st F3 night at the Diamond, July 6th 3rd F on Zoom. If you just get your Passport, you won’t need to keep track of all the announcements.

  • Reverse

    6 studs showed up and hit the hills of roller coaster and here is how it went down.

    4 guys – reverse extra long medium and shorty = 6.5 miles = boom !

    2 guys – shorty loops = boom !

    Way to work guys – beautiful night for a run!

  • Hockey Talk

    A band of 7 studs took advantage of the unseasonably cool weather for a Greatest Hits of Mary beatdown.

    COP – various exercises and TYA making various comments about The Institute

    Four Corner – Entire Campus of Mary Mumford. Ascending, compounding, and descending. 10 Hand Release Merkins, 20 WWII’s, 30 Squats, 40 SSH’s.

    Triple Check – P1 runs across recess blacktop and back, P2 Wall Sits, P3 Bear Crawl from wall to blacktop and does Hand Release Merkins. 3 rounds.

    Monkey Bars – 2 people due Pull Ups while the others do either Merkins or Dips

    Mosey back to flag.

    Announcements – Bone Thugs is organizing a F3 night to the Squirrels on the 31st.

    NMS – Thanks to Doozy for the heads up about a guest and the motivation to take the Q. It was good to see Zamboni (Jacksonville, Florida). Zamboni was able to arouse TYA’s Hockey love, YHC had to get the group running to fix that problem. Zamboni was supposed to have an FNG come, but unfortunately he didn’t make it. Thank you for the opportunity to lead.

  • New Homes Run

    5 showed up for an nice cool run this morning and we took a route behind Atlee High School to Honey Meadows and we turned around at the Kings Charter short cut back through Taylor Farms to Atlee Station Road over the bridge to the Ruxton House for just over 5 miles. Hash ran extra through the Atlee XC trail.

    See Route Below:

    This was a nice change of pace and we were amazed how the homes are just exploding in this area.

    Numberama, Namerama, Pavarotti took us out in prayer this morning.

    Moleskin

    Announcements – We will plan to have a Convergence Saturday July 3 at 7am and will likely be at the Arthur Ashe Tennis Courts near Swan Lake as folks can park across the street at the gravel lot…Nice Suggestion from Spit. This will be memorialized on Saturday when we announce to the PAX at Dog Pile to make this official. Let me know if you want to Q part of this work out and I will see you in the gloom.

    Have a great day Gents as it is always an honor to lead.

    Cheers …. CB

  • One Trick Pony

    YHC has been called a one trick pony when it comes leading a workout – while that is somewhat true, one trick on repeat builds strength. Another warning shot across the bow was sent and eight unsuspecting pull-up enthusiasts showed up for a surprisingly cool summer morning to improve on that MURPH time.

    It went down like this… no stretching no nothing just roll right into the first mile run down back behind pump house and around to the rusty cage. YHC has committed to mapping out another flatter route for next time. Upon arrival at the rusty cage all 8 mounted up to their respective pull-up or jerkin apparatus and the count began. The recommended breakdown was 20 rounds of 5 pull-ups, 10 merkins, and 15 air squats, that makes 100 total pullups, 200 total merkins, and 300 air squats. To keep pace each round was a minute long and if you finished early you get to take the balance of the minute as the rest, but somehow the countdown timer felt as if the minutes were getting shorter.

    After 20 rounds one mile run back up to the flag. Thanks to Flatline for bringing the flag. Back at the flag with minutes to spare some light stretching was in order to loosen up the arms after all those reps.

    The PAX did well this morning and YHC warned everyone that YHC made it a goal to do at least one MURPH a month for a whole year, so welcome to YHC’s adventure. YHC heard from the peanut gallery that the MURPH would be more fun with a soundtrack, so we’ll see how that goes for next time. Last time YHC led a music themed workout it was for a Christmas themed event and not going to lie, it was very challenging to find more than one Christmas song that had an up tempo that wasn’t jingle bells rock on repeat.

    Announcements: July 31st F3 Richmond Flying Squirrels Game – see preblast on Slack, July 17 party at Hitchhikers.

    YHC took us out.

  • Summer Challenge

    Summer Challenge

    What: Passport Challenge
    When:     July 1 to August 31st
    Where: ENTIRE RVA Region
    Who:  YOU!!!

    Sign up at:  Passport Challenge

    It’s that time again to break out your F3 Richmond passport and start showing the rest of the region what you got, but this year there is a little twist to more than the morning workout as we explore all 3 Fs in F3….. and we added in some swag too.!!

    This passport challenge is set up to help support a very worthy cause that has been helping the youth of Richmond since 1846.

    20 F3 Velcro patches ordered (YHC and get more as needed) for the event at a min cost of 5 dollars a piece, but asking for additional donations to help support Virginia Home for Boys and Girls (VHBG).  Restoring hope to children in crisis (vhbg.org)

    1st F (Fitness) listing
    (must attend 22 of 28 listed AOs to complete the challenge)
    Link to 1st AO map: Richmond, VA – Schedule (f3rva.org)
    (Additional opportunities will be scheduled in the 1st F channel)

    2nd F (Fellowship)
    (4 attendance needed to complete the challenge)

    • Bonethugz: Baseball Richmond Flyers on 7/31
    • HDHH on July 21st and August 18th
    • Coffafeteria after DogPile or GridIron (can count as 3 of the attendance)
    • Breaking bread (scheduled by Upchuck)
      (Additional opportunities will be scheduled in the 2nd F channel)

    3rd F: (Faith)
    (one attendance needed to complete the challenge)
    Hosted events are at 8PM on the following dates
    (link in RVA 3rd F Slack for attendance)

    July 6th and 20th

    August 3rd, 17th, and 31st
    (Additional opportunities will be scheduled in the 3rd F channel)

    WHO WILL RISE TO THE OCCASION?!?
    Which sub region will have the best representation? Who will take the honor as the most active RVA pax member? Is anyone going to make it out to the Court House? How much can we raise over 2 months for the Virginia Home for Boys and Girls (VHBG)

    SYITG!!