Category: Richmond, VA

  • Donkey Bells (again)

    7 fighters stormed into the Washington Henry elementary school parking lot for a kettle bell party that went something like this…

    Mosey around the parking lot

    COP All IC – 50 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 copperhead squats, 10 hand-release merkins, 25 LBCs

    Mosey to the front of the school

    Donkey Bells

    10 donkey kicks against the wall, lunge across the parking lot to exercise on the grass, exercise and side lunge back to the wall, repeat four times with these exercises

    • 15 halos each way
    • 30 double hand swings
    • 30 sit up presses
    • 30 overhead presses

    Run it back with some variety – 20 donkey kicks against the wall, walk across the parking lot with kettle bell held high to exercise on the grass, exercise and walk back to the wall with kettle bell held high, repeat four times with these exercises

    • 15 halos each way
    • 30 double hand swings
    • 30 sit up presses
    • 30 overhead presses

    Boat Canoes – Chewy led us

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements

    • The Creek is at the original location (New Highland Baptist Church) this Friday for The Carpenter’s final Q at The Creek
    • Ultimate frisbee at DaVille this coming Tuesday – bring 2.0s, friends, anyone
    • Bulkhead is looking to host a gathering at his house once The Carpenter leaves town…

    NMS

    YHC has enjoyed the challenge of the kettle bell workouts ever since his first trip to Circus Maximus years ago with Mudface, Emoji and some others. YHC utilized a Honey Do workout a few years ago (ground hog day) and decided to use it again.

    The mumble chatter was prevalent this morning since Yardsale and Mudface were awake and talkative. It was great to have Glide join the party. The PAX was unsure if Bulkhead was going to show up but he didn’t disappoint. He rolled in just in time.

    The donkey kicks provided some extra challenge to the exercises. Honey Do’s workouts have revealed that everything is more challenging when some donkey kicks are injected into the flow. The donkey kicks provided that extra “fun” again.

    YHC is truly grateful to the PAX and the opportunities that come with leading and participating in F3 workouts. The challenge is out for him to plant a flag in north Jersey and get the party up there.

    ~ The Carpenter

  • Deliverance, without Mountain Man

    5 wanna-be crew team members and 1 actual former crew team Number 1 or “Bow”, flopped their boats on the warm waters of King James I River at Huguenot Flatwater. At 0458, all were safely in the water, paddles ready. Here is what happened for the next hour+:

    Paddle over to the reduced-in-size sandbar from last year while fighting an unpredictable current that seemed to turn the boats at a second’s notice. After landing on the sandbar and securing the boats, circle up for:

    COP:

    Dead-Man Hang, Helicopters, DQ’s, Imperial Walkers, Merkins, American Hammers

    Staying in circle, 10 x Overhead Presses with boulder that was conveniently laying on sandbar. Pass clockwise while other PAX are in Al Gore position.

    Triple Check:

    WWII’s, Squats, Timer hops in a boat and rows up the strong current to a designated point and returns to sandbar, trying not to bottom out halfway back. This is where the shoes get wet! Switch-a-roo. One round because of time.

    10 x Sand Burpees OYO

    20 x Sandy Alabama Prom Dates IC

    Bear Crawl up Sand Dune?? No, learned lesson from last year.

    Clock is ticking, sunrise is coming…

    Hop in boats and start paddling upstream.

    6 Rounds of Intervals:

    60 seconds of hard paddle (strength training)/60 seconds of light paddle (recovery)

    Made it past the bend to see the Willey Bridge

    15 minutes left, turn bows downstream and enjoy the ride back.

    Boats out of water at 0605

    Numbers, Names, Announcements and YHC took us out!

    NMS:

    WOW! Couldn’t have asked for a better morning on the water. The water and air temperature were both perfect. The clouds parted in time for a beautiful morning sky and the water level was just right. Current was flowing fast and tricky at a few spots, especially near the sandbar. Thankfully, the sand dune was cut-off this year, so we didn’t have to do Honeydo’s sandy bear crawl up the hill exercise. The random boulder proved to be useful. YHC wanted to try to make it to the Willey Bridge, but it would have taken another 15 minutes, so back we floated. This was the best part of the morning, just recovering from the upstream paddle and enjoying the sights, sounds and the fellowship. No injuries, no drownings, no worries at all.

    Upchuck is our resident F3RVA Crew expert, btw 🙂

    Enjoyed it fellas! We will try to do this again in the Fall!

    Have a great day!

    Kubota

  • Mall Rats

    3rd F: Faith

    Thank you Probation for taking us out.
    Next virtual 3rd F is July 6th. YHC will be hosting.

    2nd F: Fellowship

    • Rumor has it the the 4th of July convergence will be on the 3rd of July at DogPile.
    • BoneThugs is putting together a F3 night at the Diamond… slated for 7/31.. Please DM in SLACK for details and HCs.

    1st F: Fitness

    July Passport Challenge is coming. F3 Velcro Patches are being ordered for pax that want to participate.. donation for the patches are being accepted and all proceeds will be going to the foundation that Mr. Rogers supports. I am sure we can raise a few dollar for the cause. More to come.

    The Thang at WTH today:
    Mall Rats .. featuring Jay and Silent Bob
    It’s a super easy one.. and everyone starts out with plenty to say like Jay but ends up at the end like Silent Bob.. no words.. just general body motions.

    Warm up
    3/4 mile run from the School to the dog park
    Dynamic stretching around the round about:
    Toy Soldiers
    Half lap toes out, half lap toes in
    Butt Kickers.

    Bro code run to Short pump mall on Broad.

    Once at the mall.. there is a 1 mile road around the parking lot with various main entrances to it, at each entrance the pax does 10 jump squats. (unless you are Probation then you do what you want cuz …well… ur Probation. ?)

    Meet up at the entrance we started at and mosey a 1.25 miles back to the AO where there is a track.

    At the track: 400m all you got. 100m recovery. 400m all you got.

    Back to the AO for COT.

    Like YHC said… nice and easy for 4.8 miles of run focused boot-camp action.
    Plenty of mumble chatter to start and little to none after the last lap around the track.
    Jay and Silent Bob strike again.

    Thank you guys for letting me lead today.

    v/r
    John Gypsy Boles

    As always: Call a pax member you have not heard from in a while… it may be just what that guy needs to make it through the day.

  • Is it fall?

    A cool morning at SOT had us questioning the date! 10 Warriors split into to groups, runner and Bootcampers.

    Runners got 5.5 miles – Strong!

    Bootcampers got a hot potato headed up by EF Hutton making an appearance!

    Dora – Up and down the stairs – Merkins, LBCs, Squats

    Lady of the night around the track – Merkins, Burpees, Mountain Climbers, Reverse Crunches.

    Dealers choice around the bus loop!

    Back to the flag!

    Numberama, Namerama, YHC took us out.

    Prayers for Rosettas extended family!

    Duke

  • What’s a bunny hop?

    Warmarama :

    20 four count SSH

    10 four count Don Quixote’s

    10 four count Russian Soldiers

    10 four count cherry pickers

    10 four count merkins

    THE THANG :

    Indigenous run around entire Huguenot Park including parking lots, soccer fields and trails 

    Arrive back at parking lot near soccer fields for 4 corners :

    1st corner : 50 merkins then bear crawl to next corner

    2nd corner : 50 lunges then front facing crab walk to next corner

    3rd corner : 50 pole smokers then BUNNY HOP to next corner (YHC realized the PAX had a different definition of Bunny Hop haha. YHC’s recommended version is a murder bunny without the cinder block. Some call it kangaroo hop)

    4Th corner : 50 WWII’s then sprint to final corner

    Mosey back to basketball courts for COP ab session. Each PAX chooses an ab exercise of 25 reps. We did :

    25 double count American hammers

    25 four count crunchy frogs

    25 LBC’s

    25 Hello Dollie’s

    I can’t remember Tobit’s exercise

    Elbow to ground to plank variations on each side

    Spell the alphabet with your legs

    25 V Ups

    25 four count flutters

    DONE

    Numberama

    Namearama

    COT :

    Emoji and The Carpenter’s going away party tonight : happy hour at PBR Hanover (9325 CHAMBERLAYNE ROAD, MECHANICSVILLE, VA 23116) starting at 5:30.

    Huguenot flat water kayaking tomorrow (Wednesday) from 5 am to 6 am

    Tobit’s mother’s hip surgery went well. Pray for Tobit’s grandmother who has dementia and possibly only 1 week left here on earth before she passes

    YHC’s best man in his wedding Nate Sardinas lost his father on Father’s Day right in front of his eyes in the kitchen. His dad dropped to the floor and he tried CPR before his dad passed away. Prayers for Nate and his family. Can’t even imagine going through that. 

    YHC’s M is in the final stretch of pregnancy. Due date is July 5 so the next 2.0 will be here any day now. Prayers appreciated. 

    Prayer:

    YHC

  • Park Where? Blasphemy

    Fourteen in various stages of dress took on F3RVA’s hilliest Tuesday morning run.  Here’s where they went: 

    All

    • Out to College around Pitt Field
    • R on University Dr
    • R on Westham
    • L on Lindsay Dr
    • R on Lindsay Ct to bottom and back
    • Continue on Lindsay Dr
    • R on Forest

    4s

    • R on Rock Creek
    • R on Baldwin
    • R on Wood
    • L on Lakewood
    • L on College
    • R behind Pitt Field
    • Loop of the Lake
    • Back to flag

    5s/ 6s

    • L on University Blvd
    • L on Arlington
    • R on University Blvd
    • L on Forest
    • Pick up 4s Route
    • On College continue past Pitt Field
    • R on Campus
    • R on UR Drive
    • Back to flag

    6s

    • After Arlington L on University Blvd
    • Touch Glendale and Reverso back to Forest
    • Pick up 5s Route

    Numberama, Nameorama, COT

    MOLESKIN

    Several PAX from Hoedown were tortured with extreme 11s on Lindsay Ct yesterday, YHC included.  Splinter was 1 shy of completion, so YHC figured he should return.  Plus it sucks in a way only F3 men can appreciate.  Marv’s weather app promises cooler less humid mornings this week, but today was not that.  It was hot and extremely moist.  Saab bucked the route, presumably in search of dryer air.  At the risk of starting a mutiny, F3RVA’s resident Sensei has suggested that the PAX meet at the parking lot on the corner of UR Dr and Richmond Way to avoid speeding golf carts, trash trucks, buses, and Swan Goose sh*t.  Some say that’s Blasphemy.  Next week will decide it.

    ANNOUNCEMENTS

    Breaking Bread needs 2 volunteers to complete the Summer – See UpChuck

    July 31st F3 Night at the Diamond – see Bone Thugs , Squirrel sized F3 Shirts for the first 1,000 fans?

  • The Mountain

    8 climbers showed up for a final DaVille Q for YHC that went something like this…

    Mosey around the green house and back to the parking lot.

    COP All IC – 25 SSHs, 10 helicopters, 10 don quixotes, arm circles, 10 imperial walkers, 10 hand-release merkins (HRMs), 25 LBCs.

    Mosey to the bottom of the bridge hill.

    The Mountain

    Partner up. One partner runs up/down the bridge to the end of the guardrail while the other partner does cumulative exercises:

    • 100 HRMs
    • 200 squats
    • 300 two-count mountain climbers
    • 400 LBCs
    • 500 SSHs

    Mosey to the flag.

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements:

    • 5:30pm gathering tonight (6/22) at PBR in Mechanicsville for a goodbye to YHC
    • Ultimate frisbee next Tuesday morning at DaVille – invite FNGs, 2.0s and anyone and everyone

    NMS

    YHC struggled to get out of the fart sack and over to DaVille for his final Q at this beloved AO. YHC made it just in time and the PAX was ready to get to work. YHC had shared in the Facebook Messenger that this workout would be one of his “favorites.”

    The mumble chatter was cooking during the COP with Lab Rat in the mix. Yardsale contributed his normal amount as well.

    Some of the PAX groaned as we ran over to the base of the bridge/hill. Memories of a workout from a few years ago came back to many and that memory became a renewed reality as we engaged in “The Mountain.”

    YHC shared how he learned the hard way that training was not an option for climbing/summiting the 14,411 Mount Rainier in Washington State 12 years ago. YHC shared how he had to train and learn to keep putting one foot in front of the other in order to grow in strength for the challenging ascent. This workout was “inspired” by that madness.

    The PAX attacked it with vigor, mutual encouragement and tenacity. It appeared that many were stronger than the last time we took on this challenge and that demonstrated the value of putting in the F3 work!

    YHC finished with some words of gratitude to the PAX for 5+ years of DaVille pain, fun and memories. This AO means a lot to YHC since this is where it all began with Lab Rat, Circle K, Abacus and others that March morning in 2016. YHC will never forget the memories of these early mornings in the gloom with some of the best people he has met in his life (and that is no joke).

    Let’s keep pressing on. Let’s keep investing in all three F’s (and sometimes the fourth F).

    See you in the gloom (in Jersey).

    The Carpenter

  • Quarter Apple

    Seven warriors braved HBR on a quick tour of what is normally Swamp land. It started with I hope it’s not like yesterday. Well good news folks it was a totally different beatdown and it went a little like this.

    Mosey around the school to high ground for a 

    Warmarama:

    arm circles x 15

    Reverso x 15

    Don Q x 10

    Dead man hang x 10

    Merkins x 10

    American Hammers x 25

    Freddie Mercuries x 25

    Descend into the swamp for which was 100% dry today for COP #1

    Big Apple Turnover with a twist

    We visited the big Apple on this journey from one end of the swamp to the other. Ultra distance for the big Apple!

    first 25% near bearcrawl 25 merkins, 

    crab walk 50% 50 WW2s

    Bear crawl 75% 75 LBCs

    Crab Walk 100% 100 squats

    Mosey to the pitchers mound for COP #2

    Today we played a little Home Run Derby

    First up called for imperial walkers while the timer pitches, and runs the bases for a home run. 

    Pax performs excercises while home run is hit

    Russian soldiers,

    Calf raises,

    Merkins,

    Dead man hang,

    Side straddle hops 

    Air presses

    All 7 pax hit a home run today with a special ceremony at the end! Hope to see this one rotated around for those who showed up today you know what I mean.

    Mosey to Cop # 3

    One end of the dry swamp to the other we did a Quarter pounder

    25% merkins Bernie back

    50% Mountain Climbers Bernie to start

    75% Flutter kicks Bernie to start

    100% LBCs Bernie to start

    Pinto gave a 10 second recovery then we mosied.

    Mosey to Cop #4 

    The Big Bang 

    Shoulder to shoulder the pax stands and when the Gun goes off it’s a 20 second sprint as the pax scrambles in every direction and performs 20 reps of an exercise at the end of the sprint

    Bang: side plank 10 seconds a side

    Bang: 20 plank jacks

    Bang: 20 merkins

    Bang: 20 side straddle hops

    Bang 20 flutter kicks

    Mosey to the flag for a quick 

    25 American hammers

    And 50 LBCs

    Times up!

    Thanks for letting me host this morning gents! SYITG

  • Honor Your Partner

    Four gluttons arose from the humidity to challenge themselves in the name of this the most recent version of The Punisher. Temps were a steady sunny and 70, plus or minus 30. According to the Arabian Desert Foxes burrowing away from the heat, this is more or less what happened:

    Mosey to the far back corner along Hermitage under the big oak tree for the COP:

    DQs
    Dead Man Hang
    Hillbillies
    IWs
    SSHs
    HRMs

    Honor Your First Partner – 1st man runs around the soccer (football) goal, returns to the shade. 2nd man does an exercise.

    3 rounds of ’mercans
    3 rounds of reverse crunches
    3 rounds of squats

    Mosey to the Covered Benches – Honor a Different Partner

    1 round of derkins
    1 round of incline ’mercans
    1 round of dips

    1 round of LBCs
    1 round of WWIIs
    1 round of snow angels

    Mosey to the Parking Lot. (It’s actually about 95, so FIFA rules require a water break.)

    Honor Your Partner – Round 3 (pick a 3rd different partner)

    1 man runs to the corner, ‘round the bend, and back to the shade
    2nd man does squats. 3 Rounds.

    Mosey to the School Wall – No Partner. EMFHS.

    Three of the PAX pick one exercise each. Each PAX starts with their own exercise and the fourth man runs as the timer. Rotate through each of the three exercises and the run.

    Round 1: flutter kicks, crab cakes, APDs, run

    Round 2: monkey humpers, Suzanne Summers, LBCs, run

    Round 3: dying cockroaches, squats, something else, run

    Round 4: burpees, arm circles, donkey kicks, run

    Mosey back to the VSF / Shade in the parking lot for some yoga/Mary.

    Pop open a cold orange soda, grab a popsicle, and share numbers, names, and some good vibes with some amigos.

    Announcements:

    Breaking Bread needs two days covered this summer – July 24 and August 28. With 24 dinners to cover each year, it would be excellent to have some new blood jump in. Please sign up!

    Let’s put together some good thoughts for J’Ville and his back.

    NMS:

    With temperatures close to 100 this afternoon, pre-workout texting focused on bringing water, much like the Euro soccer matches that now have a mandatory water break. That prompted cracks about bringing oranges for halftime, and before the PAX knew what hit them, one PAX showed up with popsicles, and the Q showed up with orange soda. Mmmm. Good stuff after a super-sweaty beat down.

    Nice to have Hutton back out there. Hope the healing continues. Keep the PAX posted on the winning tattoo suggestion.

    UpChuck spits the bit.

  • Don’t worry, Doozy found the missing hills

    YHC decided to try to find his way through Tarrington again this week. At the first circle take a hard left, take 3rd right, take the next 3 rights. There’s the hills, out to Robious Rd cross and head down Twin Team around JRHS and back to BW

    NMS: Still looking for friends to join in on all the Monday fun at River Run