Category: Richmond, VA

  • Nothing but Oil and Cowboy Boots

    A quintet of flexible men dusted off their F3 embroidered broga mats for a bit of stretching prior to the FW beatdown. Conditions were ideal to get back into the groove with emphasis on shoulders, hips, hammys, groin and back. Extended shavasana in the holistic temps was pleasant, less pollen would have made it quite sensational. Good laughs and quality groans were enjoyed by all. Well done fellas.

  • #493 on April Fools

    Celebrating the countdown to 500 Q’s, YHC led a motivated 6 HIM’s on a high speed trek through Larus to some new ground on the other side of Chippenham. We braved walking across a large tree trunk to traverse the ranging torrents of a river (tiny creek), and L Woods managed to find a muddy spot with one foot. The topic of discussion for the morning was “Meeting” (Q1.8 of the QSource). In this Easter season, the PAX joined YHC in looking to JESUS as the best-ever HIM, and considered how we might follow His example in self-sacrifice for others. All for Him, ~DTH

    This is the power of Faith and the secret sauce to why F3 is an Effective Organization. The Joy of forgetting oneself in service of another surpasses all understanding. It is the foundation of Hope.

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer
    • Pull-up Challenge! (Currently at 12)

    Announcements (SEE SLACK!)

    • Weekly Forge Coffee + QSource
    • 4/11 OTB Ruck + BBQ (Machismo’s)
    • 4/12 Family Ruck&Pizza led by Beaver 
    • Monthly: Breaking Bread, Bridge
    • SEPT 26 GROW RUCK! (Registration Link:

    https://event.freedom-ops.fit/gte-74)

  • Fun, sweaty and all over the place

    5 grown-boys made their way out to The Woodshed this morning to get April started out right!

    WARMARAMA – Moseyed to the end of the soccer field where YHC had done a little recon work a few days before. Turns out that there’s a path through the woods that feeds right into WES and the hill that the PAX likes to run on sometimes. Gave the mission, stretched out and got into it.

    COP #1 – Quintuple check

    • Pacer to a far light pole while everyone else did Pullups, Merkins and Dips on the playground.

    COP #2 – Knockout!

    • PAX found (2) basketballs and rims short enough to dunk on. Played two rounds. Lots of dunks, a few balls over the fence and YHC got to throw down an alley-oop.

    COP #3 – Bus Line runs and exercises

    • Ran, back-peddled and did some karaoke (spelling).
    • Bus lanes were labeled “A, B, C, D, E” so each PAX member took a land and performed exercises based on the letter assigned. Rotated a few time.

    ANNOUNCEMENTS

    • Nancy’s fundraiser/race
    • Futon’s 40th Birthday Q is on 5/1 at Satan’s Hill!

    PRAYERS/WINS

    • Patience with kids home on SB

  • Is This Beaver’s Glory?

    I think there could be some more to add as YHC and Commando discussed some MoT options in the future but this is how it went. Beaver Brings the Sink!

    Warmarama with a lap around the 🏈 field.

    • DQ’s
    • Cherry Pickers
    • Ukranian Soldiers
    • Arm Circles
    • Leg Stretches and The Wives

    The Thang! 💥

    AMRoundsAP! Of the following Circle ⭕️’ Pain includes(start where ever you like):

    • 20 ct. 50 lb Sandbag Squats
    • 20 Decline Merkins
    • 20 ct. 40 lb KB Swings
    • 50 Jump Rope
    • 20 Chain Twisters
    • 20 ct. (2)25 lb KB Squat Thrusters
    • 20 ct. 30 lb KB SA Curls
    • 20 ct. 35 Lb Gorilla Rows
    • 25 Yard Coupon Lunge Walk
    • 25 Yard Bear Crawl Coupon Pullthrough

    We made it very close to completing 3 rounds. Great work Commando!

    Announcements – Family Ruck + 🍕 in Richmond on 4/12 at 4 PM.

    Prayers for TinMan and BamBam.

    YHC closed us out.

  • Cliffhanger

    Horngrabler by Alphorn-Grossformation on the radio. Because nothing resonates across the mountainous region of NoToll like traditional Swiss wind instruments. The fields are alive with the sounds of grunting.

    7 alpinists enjoyed a Warmarama while musing ‘it’s not not a cult.’ Because the last 2 Tuesdays in a row, anyone walking through Huguenot Park at 5:30a would be very confused.

    Mosey around all the fields and returning for our Cindys. Because Last Call loves a good Cindy, you could hear it in his voice. “What the heck?” It was time for some playground beatdown.

    Partner 1 with block step ups on the bench while timer ran the playground loop. At least 4 or 5 times each.

    Triple check: timer runs the loop while 2nd man hangs from the bars, 3rd man does block curls. DK managed to insult the playlist because it was ‘very mainstream.’ Dagger through the heart.

    At the mountain of madness: 11s, 10 mountain climbers at the base, bear crawl up the play hill, calf raises at the top. Every dead body on Everest was once a very motivated person. Then we held canoe with feet hanging out into thin air.

    Some block thrusters and squats in the parking lot and it was time.

    And yes, L Woods, there was a shovel flag. Gotchu.

    COT – prayers for Tin Man and for health and for strength.

    And before we all left – a bonus track – DK’s 2.0 with some epic metal screaming on YouTube. The kids are alright.

  • Turn it up to 11


    Spider Run for Tuesday….

    6M

    https://onthegomap.com/s/ck0vs5b5

    5M

    https://onthegomap.com/s/1d4qguii

    4M

    https://onthegomap.com/s/4iaol8st

    Saab abides

  • Hello Darkness My Old Friend

    Four of Midlothian’s most handsome men gathered at The Old Hundred this morning only to discover the lights were also on spring break. Undeterred by the monsters in the dark, our fearless heroes pressed on. Heres what went down:

    Warm Up: Short mosey, SSH, Ukrainian Soldiers, Copper Head Squats, various stretches.

    Workout 1: Four Corners. Corner 1: kettlebell rows (10 per arm). Corner 2: 20 swings. Corner 3: 30 deadlift/squat combo. Corner 4: 40 overhead press to crossbody crunch.

    Workout 2: Ring of Fire. Various ab exercises around the circle.

    COT: numbers/names. Announcements: Nancy Lopez 5K on April 11 (details on Slack). Took us out in prayer.

    Thankful for fellowship with you fine men. ‘Til next time!

  • Nacho Libre BD Party

    Spring break and the start of the teenage years, what a way to greet the Tuesday gloom at HBR.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • One man Dora – 5 sets to get to the reps, with a 100 yard run in between
      • 100 HRM
      • 200 monkey humpers
      • 300 LBC
    • Mosey to the jerkin gym for 4x of 8 reps
    • Mosey to incline by the parking lot for some Bernies up the hill
    • COT with YHC taking us out

    Great work from the PAX.  High reps, and no one to share them with.  HBD to Nacho Libre.  Vandelay has himself a teenager;  this one does not appear to be a headache yet.  Prayers up for various PAX members, especially those with family members dealing with poor health.

    God is good all of the time!

    Attila

  • Better than Florida

    Three dudes converged on Hoedown without a designated Q as Spring Break is in full effect for many. After deciding Tuckahoe surely had better weather than anywhere sunny and warm, a hot potato was called and here’s a little sample of how it went.

    Garbage Plate kicked off with a warm up and slightly discombobulated set of 11’s

    Salt Lick led bench exercises, a set of US state themed Mary and a good bit of running.

    Data closed out the morning with some jerkins and a wicked frog hop rotation.

    Numberama, namerama, a few announcements and YHC took us out.

    It was a pleasure to kick the week off right with you all! Until next time, GP

  • Teaching at St Chris

    A super trio fought off the fart sack for a hot potato at the West End’s most exclusive AO. YHC made his debut at this AO and was lucky to bump into a couple of experts of the St Chris grounds/track. With Upchuck and Hitch fresh off a warm up lap or two, the clock struck “5:30″go time” and Upchuck took the Opener Q

    tabata warm up of SSHs, select stretching/broga

    mosey for a lap

    rounds of skull crushers and squats

    mosey for lap II

    rounds of boats to canoe

    mosey for lap III

    Hitch Q

    rounds of curls and lawnmower rows

    mosey for lap IV

    rounds of curlsls and skullcrushers

    mosey for lap V

    Wojo Q

    rounds of squats and box cutters

    mosey for laps VI and VII

    Numberama, Namerama, YHC took us out.

    Please be with Tin Man on his recovery and others named and not named. The Bridge needs a new local leader, see Upchuck for details.

    Good work this morning. Mumble chatter ranged from Hitch’s app, consulting firms, the organization known as T.E.A.C.H. (or cheat), to a thorough history of Duke Basketball’s successes over the last 3 decades and their incredible failure in the last 24 hours. Nothing says Generational Talent like a program full of it going a generation without a Final Four win. That’s how it’s done in Durham. Wojo out.

    SYITG