Category: Richmond, VA

  • HIMs Willing to Burpee before Sunrise

    Early Morning Burps:

    Before the official start, Saltlick arrived early and immediately chose violence by doing burpees. Lighthouse joined shortly after, providing what can best be described as emotional support. With morale already questionable, the beatdown began.

    Warm-Up (Mariner QIC):

    – 10 burpees OYO (because obviously)

    – Arm circles

    – Dead Man Hang

    – Crunches

    – HRMs

    Beatdown (Joey Chestnut QIC):

    We deconstructed the burpee, starting at 10 reps and working down to zero, with a lunge walk between stations:

    1️⃣ Downward dog jacks (FWJs)

    2️⃣ Merkins

    3️⃣ Jump squats

    After completing the circuit, we moseyed to the curb facing the COT area and broad-jump-burpeed back to the start — proving that everyone had successfully learned to construct a burpee.

    Triple Check #1 (Mariner QIC):

    – Run to curb and back to barriers

    – Donkey kicks on barriers

    – WW2s

    Triple Check #2 (Mariner QIC):

    – Run to same curb and back

    – HRMs (audibled to burpees on the third round, because growth)

    – WW1s

    Wrap-Up (Joey Chestnut QIC):

    – Dead man hang

    – Hello Dollies

    – Heels to Heaven

    – APDs

    Highlights:

    • Joey Chestnut’s and Mariner’s first QIC, safe to say everyone was ‘Marinutted’
    • No official theme; however, burpees.
    • Saltlick either absolutely loved todays workout or despised it
    • Lighthouse regrets starting his burpee journey early with Saltlick

    PAX ended in COT:

    • As we grew together this morning, we should be encouraged to help someone else grow in the world today
    • Prayers for those in a job hunt, in need of healing, especially those struggling in silence, and for the Friends of Barnabas upcoming trip to Honduras

  • 25 years of Kid A

    “I like music that sounds like shit.”

    Orange Crush could never forget the first time he heard Radiohead’s ‘OK Computer’ at a Boberry Q celebrating the 25th anniversary of that legendary album. It was a life changing moment for OC. An aural awakening. Something opened up for him: a new tempo to his life, a new soundtrack for his soul. Deep down in the recesses of OC’s subconscious, Thom Yorke was crooning.

    Had Orange Crush actually showed up this morning for his own Q, he would have found 18 men and a special edition of the Ghost Flag: Radiohead’s ‘Kid A’ 25th anniversary celebration led by Boberry and Snuff. Because one man’s shit is another man’s song.

    Warmarama:

    25 burpees, indigenous people run to the lot, 25 SSH, helicopters, hairy rockettes, American Hammers, shoulder taps, Mountain climbers.

    Mosey to the pavilion for the 80/20 rule: 20 mirkins in the middle then 80 each of at the corners of the field: 80 SSH, 80 LBC, 80 flutters, 80 squats.

    Triple check with dips and step ups.

    Mosey to the center of the soccer field where we all lay in a circle with our heads to the speaker, admiring the halo around the moon. 50 heels to heaven, then elbow planks and pickle pounders while Snuff talked about his Parisian days in haze of hash smoke. American Hammers with duck duck goose.

    Mosey to the lot for some curb hoppers. Back towards the flag with a stop to pay the toll: dirkins and dips.

    Circle up for 13 burpees: Belay’s age when Kid A came out. Lieutenant Dans until the end of the song, with Nancy Lopez unsure if it would ever end.

    COT and prayers.

  • Beaver Promises Warm Morning for Ruckers

    2 rucking machines made quick work of a 3 miler this gloom! YHC showed up all warm and snuggly with coffee in hand, but can’t speak much for Choo Choo’s experience.

    We’ve reached the point of 30 lbs being too light and unnoticeable, time to add some more poundage to our packs!

    It was a pleasure marching around the neighborhood with you Choo Choo!

    Don’t forget your flag!

  • Peck Yeah!

    AO: The Alamo
    F3 – Q12:RVA1

    Q: Pad Thai
    PAX: Flyboy, Matlock, Swoop, Ponch, Nancy, Globetrotter, Heist, Toby, Woodsmen, Dumar, Tzatziki, Futon, Wildcat, Warby, LeDuke, Snookie – 17 Strong!
    Date: January 5, 2026
    Field prep: None.
    Plan: Break up parking lot/field into short quarters for running.


    5:30AM Begin!
    ◦ Side-Straddle-Hops
    ⁃ In cadence
    ⁃ Exercise
    ⁃ 40x

    After side straddle hops, do alternating overhead triceps while I share who we are:

    Overhead, tricep stretches

    Intro:
    We are F3
    1. You never pay to be part of our workouts
    2. Open to all men (No matter the man, you are welcome here)
    3. Meet in the great outdoors
    4. Peer lead (we practice leadership by leading each other in a rotating fashion)
    5. Ends with a circle of trust.

    We leave no man behind, but leave no man where you found him. This life is hard, we’re here to not do it alone.

    Please modify as needed throughout the workout and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.

    ◦ Michael phelps
    ◦ Beet pickers
    ⁃ In cadence

    ◦ Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]”
    ⁃ x 12 small (transition: “make them bigger” )
    ⁃ x 12 big

    ◦ Sideways lunge stretch- Willie mays hays
    ⁃ In cadence

    ◦ Mosey to opposite side of parking lot

    Mosey 4 sections of Alamo lot

    1. At bottom of hill, we will start with 10 Inchworms
    ⁃ On my down
    ⁃ For the first run through, we will stay together.
    2. Line-up at bottom and then mosey to top corner of lot
    • 10 Werkins
    • Mosey to top of other hill of parking lot.
    3. 10 Merkins
    • Then mosey down to bottom of parking lot
    4. 10 Narrow merkins (Nerkins?)
    • NOW- Repeat!
    • New rule: 5 at each of 4 points all the way through and then we will do one less together all the way to 1.
    • FINISH EARLY – Squats

    Brief breather

    2nd Set:

    1. Carolina Dry Docks 20x
    • On my down

    2. Dead bugs (opposite arm to leg) 20x
    • In cadence

    3. T-claps, then mosey to start. 20x
    •. In cadence

    Repeat 3– 15x,10x, 10x
    Mary
    Thread the needle – Stretch
    ⁃ On my command: Down, and then up.

    Skaters
    ⁃ Swing back leg across
    ⁃ On my down, alternating swinging legs

    Water Sprinkler lunge
    In a lunge, opposite hand on ground supporting and then same hand as leg goes behind your ear to twist towards the leg and towards the sky.

    Rolling C3’s: Child-Cat-Cow
    Starting position: Table top
    ⁃ 1. Push back into child’s pose (stretch put the lower back)
    ⁃ 2. Roll forward into Cow pose (udders hang low)
    ⁃ 3. Switch to cat’s pose
    ⁃ (Count) and freeze on Cat’s
    ⁃ 1. Roll into child’s pose
    ⁃ In SLOW, pacing cadence.


    Starfish stretch:
    • Start face-down
    • One arm will stay stretched out behind you and you will twist your hips away from that arm behind and your shoulder, and use your leg to stretch out. Opposite hand can stabilize.
    LBCs
    Rosalita—Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.
    ⁃ Forward lunges and over head stretch of opposite arm
    ⁃ American Hammers
    ⁃ Luge—From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.

    Stretch—Clasp hands behind back, lift from waist out and up towards shoulders and add forward bend/fold as you are comfortable for a nice stretch
    • On your own


    Circle of Trust
    1. Count-a-rama – 17
    2. Name-o-rama
    3. Announcements:
    “Frozen triangle” coming February 7th.

    4. Words of wisdom (W.OW)

    W.O.W.
    Respect and consideration for the “M”- a fellow yet delicate heir of God.

    ”Husbands… treat your wives with consideration as the weaker partners and show them honor as fellow heirs of the grace of life. In this way nothing will hinder your prayers.“
    ‭‭1 Peter‬ ‭3‬:‭7‬ ‭NET‬‬

    In the book, “Love & Respect”, a picture using this verse was painted that has helped me in my marriage — picture men as a vase made of copper and women as a vase of beautiful porcelain. Each is useful and has its purposes. Yet you learn to handle them differently. Both can be damaged and need sometimes different treatment and care. Be considerate of each other.

    Let us treat our Ms with consideration, respect, and kindness. They are equal heirs of the grace and life given to us in the family of Jesus. Knowing this, if we treat the women in our life poorly, especially a wife, mother or significant other—our own relationship with Jesus and even our prayers can be hindered.

    ”Husbands, in the same way, treat your wives with consideration as the weaker partners and show them honor as fellow heirs of the grace of life. In this way nothing will hinder your prayers.“
    ‭‭1 Peter‬ ‭3‬:‭7‬ ‭NET‬‬

    Prayer requests
    – Flyboys sister, lump found recently
    – return to school and health

  • HB 10: Be That HIM in ‘26

    🔥 WARMARAMA 

    1. Mosey – Medium lap around bus loop 
    2. SSHs
    3. Merkins 
    4. LBCs
    5. Goblet squat hold

    Mosey to MS bus loop.

    💪 Thang 1: The “Resolution” Circuit

    🔁 2 Rounds (AMRAP 8 minutes per round)

    🧱 Round 1: 

    1. 26 KB Swings (For 2026)
    2. 10 KB Squats Halos (5 each direction)
    3. 10 KB Single Arm Rows (5 per side)
    4. 10 KB Burpees
    5. 1 lap run 

    Finish with a plank while PAX answers: “What’s is one word that defines your focus this year?”

    Mosey to HS bus loop.

    🧱 Round 2: 

    1. 26 KB Deadlift High Pulls (For 2026)
    2. 10 KB Squats Halos (5 each direction)
    3. 10 KB Single Arm Rows (5 per side)
    4. 10 KB Burpees
    5. 1 lap run

    Finish with a plank while the PAX answers: “What is one habit from last year that you are leaving behind for good?”

    Mosey to top parking lot.

    💪 Thang 2: KB Suicides

    1. Place the KB at the starting line.
    2. Sprint 20 yards out and back.
    3. Do 26 KB Snatches.
    4. Sprint 40 yards out and back.
    5. …Ran out of time…

    Mosey BTTF 🇺🇸

    Finish with a plank while the PAX answers: “What’s is one way you are planning to lead better in your home or community or workplace this year?”

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements: DTH is leading a study of the Q Source during Forge coffeerama starting Thursday. On top of coffee, there will be chairs and a space heater. My man is serious. This week, the focus will be first two sections of “Foundation” – F1 Disruption and F2 Language.

    Dealer’s Musings:

    • May our 2026 be defined not by the claims we made today, but by the discipline we show in February and March and April…
    • The Q Source is a good, fast read. I plan on rereading and participating in discussions with DTH. It will help make us more of the HIM we intend to be. 

  • They Are Not My Wife’s Tights

    6 men of serious purpose linked arms at the latest edition of the St. Christopher’s Country Club. Conditions were 70 and sunny. According to the local rabbits out for a silflay, the following might have happened.

    Round 1: stretch

    Round 2: curls and lunges

    Round 3: lawnmower pulls and triceps

    Round 4: Something and something else

    Round 5: squats and overhead presses

    Round 6: Boat/canoe and WWIIs/press

    Cool down: bench press and have a nice day.

    Numbers, names, and YHC took us out.

    Announcements:

    Pigskin is leading The Bridge on January 24. Leave around 6, workout 7:30 to 8:15, the best coffee ev-erh, and likely a stop at The Cumberland Diner. Home by 10:30/11. Most of that is true.

    Frozen Triangle is February 7. No Idea (not that guy) who to contact. Really. YHC does not know who is running this. Or, leading this. Or, really, anything. Please post details.

    Faceplant would like to learn to use F3RVA.org on his phone. Does anyone have the time to lend a brutha a hand?

  • Time to Get Back to Normal

    9 noble warriors embarked upon the first Monday of 2026 by visiting The Deep.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
    • 11s on the side hill with Mike Tysons and WWII sit-ups
    • Mosey to the back of the school for 5 Bernies up the incline
    • Mosey to the track for a 3x check with run around the track, swing pumps and squats
    • Mosey back to the incline for 5 more Bernies
    • Mosey to the parking lot for some Mary
      • Irish hammers
      • H2H
      • Cross crunches, each side
      • WWI crunches
    • DMH followed by COT with YHC taking us out

    Great work from the PAX, and welcome to RVA (from Greensboro) Cotton Tail!  Give him a warm welcome when you see him at an AO near you in the coming weeks.  Solid work all around.

    Pigskin has The Bridge later this month.  He is looking for hard commits.  F2 Tuesday lunch is next week at Joey’s Hot Dogs. 

    Continued prayers for those dealing with sickness as well as our brothers looking for work.  God is good all of the time!

    Attila

  • Didn’t Get What You Wanted for Christmas?

    Didn’t get what you want for Christmas? Turns out “a man’s life does not consist in the abundance of his possessions” (Lk. 12:15).

    Disclaimer + Warmarama

    Fun & Games

    –After some bungled instructions from YHC, the 9-strong PAX eventually figured out a pretty good workout circuit, which included using my shiny new Christmas kettlebell, merkins, fingertip squats, WW2s, ab stuff, etc. on the blacktop.

    –Polar bears and crab-walk-sit-ups across the basketball courts.

    –Pull-ups, leg lifts, and step ups at the playground.

    COT

    –Each man turned to his workout partner, told him what his next big purchase might be, and asked whether or not his partner thought it was a good idea to buy that thing.

    Announcements

    –Oyster: Breaking bread sign up is available for January

    –Handshake: Pigskin is leading the next trip to the Bridge

    –Doozy: Frozen Triangle is coming up

  • Choose your path

    3 early risers decided to face the cold temps for a ruck/walk/run. The Pax started out together for several mins. with each HIM eventually choosing his own path. Big Rig got in his usual run while Rodeo Clown and YHC rucked/walked together for ~ 3 miles.

  • It’s You Against You

    One biked, five ran, maybe 7 ran, and one walked…but, surely, all pushed in the latest edition of Sunday Funday. Temperatures were a brisk 70 and sunny. According to the guy who drives a creepy, but somehow not THAT creepy, white van, the following might have happened.

    2 guys ran 10+ at Snowy Owl. Maybe that’s Sunday Funday. Surely, today is Sunday. And, surely, it was a funday. If they do their own backblast, we will adjust.

    3, including an FNG, ran 6.7 miles on the trails. Buttermilk to Northbank.

    One ran way more than that. Hard to say how far.

    One ran way less than that. 4.1.

    One hiked for an hour.

    One guy rode forever.

    Numbers, names, and we dispersed.

    NMS: We had an FNG at Sunday Funday. Kevin is a legitimate friendly new guy. First, he’s friendly. Second, he’s new. And, third, well, we assume. Among other things, he is an expert tiler. Welcome, Grout.