Category: Richmond, VA

  • Simple Is

    The clock struck 5:30 when YHC was informed that much to his surprise, he had the Q. Commence improvisational beatdown.

    Mosey to the flagpoles for 45 minutes of side straddle hops. Done and done. Actually just 30 or so SSH. Don Quixotes, dead man hangs, cherry pickers, imperial squat walkers, LBCs and mirkins not necessarily in that order. Finish with a minute elbow plank.

    Triple check: flagpole smokers, Carolina dry docks and a long loop.

    Bear crawl 75 yards down the sidewalk and down the stairs.

    Lunges the length of the long rail.

    11s at each light to the cul de sac: mirkins and WW2s.

    Back up to the lower lot with 4 burpees at each light for a total of 44.

    Skygazing with a 6-inch hold for a minute.

    From the lower lot, sprint to the tip top of Mt Chaplain followed by some stretches.

    Back to the flag for 10 hand-release mirkins and done.

    Prayers as the sun was coming up, and special prayers for India.

    I’ve been a board member of the Aruna Partnership for the last 5 years, but have been traveling to Tamil Nadu in India to work for the last 15. It’s been a big part of my life and this year our friends are really suffering.

    Over time, so much progress has been made from the programs we support there – sponsored kids have grown up and gone to college and are now coming back to teach. Widows have gone on to start businesses to support their families. And through job training, first generation college graduates have come back to recruit for their companies because they know that kids coming out of our program are top-notch. But in spite of all this progress, the new lockdown has threatened to set everyone back – unable to work, now it’s just about survival. If you’re able, please send a small donation.

    https://www.arunapartnership.org/pandemic_relief.htm

    The non-profit is volunteer-run so 100% of donations go directly to supporting the programs in India. Hit me up if you have questions – thank you and Godspeed.

  • 3 For a Triple Fest

    3 Warriors posted at Timberwolf on a Chilly morning for a beat down!

    COP – SSHs, DQs, Helicopters, LBCs, Michael Phelps, Flutters, Squats

    Triple Check 1 – Runner, Incline Merkins, WWIIs

    Triple Check 2 – Runner and Toe Touches, Deep Squats and LBcs

    Triple Check 3 – Runner Suicides, Box Cutters, SSHs

    Triple Check 4 – Runner, Hand Release Merkins, Flutters

    Back to the Flag

    Numberama, Namerama, YHC took us out!

    NMS:

    Doozy, way to push Wilson and I!

    Duke

  • 45 Minutes of Menopause

    A lucky 13 descended upon Mary for a gerry-administered beatdown….This is what transpired more or less….

    Dips and Derkins. 10 at each station, run back and forth, 4 iterations.

    Dora’s: 100 HR Merkins, 200 WWII, 300 Flutter Kicks. Partner runs out and back

    Courts: Suicides and bearcrawls, crawlbears, crabwalks, Polar Bears. Various exercises in b/w.

    Solo triple check: Chicken Peckers followed by 3 rounds of donkey kicks, bearcrawls, and out and back run. Finish with a few minutes of Mary.

    NMS: Absolutely nothing to report aside from the realization that YHC and Handshake need to come up with a safe-word.

    Saab abides (when able)

  • All Shirts, No Skins…

    Six stallions arrived at Hillcrest to find it 63 degrees and partly cloudy. Some came early (“no really, don”t worry; it happens to a lot of people”), some came late, all came ready to get down. And back up. And down again. And back up with some wheezing at the end.

    No sun, no guns, and at the secret 05:00 pm start time, off they went.

    1 x long loop, 1 x medium loop, 1 x short loop —- more or less.

    SYITGloaming ….

    Doublemint

  • Hey A-A-ROONN

    6 beasts showed up to W Dog on a crisp, but sunny and 70 degree morning ready to show the Seal Team that Dogwood Dell is F3 territory. Here is what is said to have happened…

    COP

    Dead Man Hang x 10, Arm Circles x10, Helicopters x10, SSH x10

    Grab a Coupon and Mosey on over to Hitchhiker’s Triangle

    2 rounds all with the coupon, increase reps by 5 on 2nd go around

    Lunges to Stop Sign

    10 Merkins

    Down the hill, 15 Shoulder Press

    Up the Hill, 20 (2) count Flutter Kicks

    Mosey to the Penny Stage for Triple Check

    P1: Murder Bunnies x 10 then run back

    P2: Bench Press

    P3: Curls

    Mosey to the Amphitheater

    Ascending Incline Merkins up the steps until you get to 15 then back ascending dips as you go back down

    Mosey to the Field

    One person bear crawls side to side, while the group does a variety of ab exercises. Those included LBCs, WWIIs, Reverse Crunches, V Ups, Freddy M’s, and Flutter Kicks.

    Mosey Back to the Flag in time for….

    5 Burpees OYO, then to honor the newly appointed Doctor Bodos PICKLE POUNDERS until time ran out!

    Numberama, Namerama, YHC took us out.

    NMS

    RVA Convergence on Memorial Day at the Tredegar Ironworks at 7am sharp.

    Breaking bread – With summer approaching we need to fill some slots in June, so please sign up for this great event!

    Tomato Run tomorrow will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns).

    A lot of great mumblechatter throughout with Bodo’s giving us a breakdown on his special day yesterday, the best Key and Peele skits (highly recommended to watch if haven’t), and how painters make most of their money of the year hanging Christmas lights. Congrats again to Bodos for completing this long and worthy journey of being called DOCTOR Bodos! Everyone will celebrate by doing pickle pounders before they go to bed…

    Thank you for letting me lead today, always an honor!

  • What does the Fox say?

    When two or more are gathered the show goes on. Two lone warriors headed off as the sun started to break into the sky on a beautiful morning for a workout.

    Here’s how it went down:

    South on John Rolfe PKY, 1 mile and

    25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

    Right turn and roll west on Church Rd, 1 mile and

    25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

    Right turn and roll North on Glen Gary Rd, saw what appeared to be a fox come onto road ahead and took one look at Homer charging down at him and made its way back to cover, hard to tell what it said on its way into the trees. 1 mile and

    25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

    Right turn and roll east on Three Chopt, north up Pump a bit to Park cut through and back to flag at Pocahontas Rd, 1.17 miles and

    25 Merkins, 25 LBCs, 25 – 3 count Side straddle hops

    Thats a wrap: 4.17 miles covered at a nice pace and worked some muscles along the way. Pinto closed in prayer.

  • Burpees, No Bueno

    A lucky 7 poker studs arrived early to the tables of First Watch to see what the dealer had up his sleeve. Weather was a breezy sunny and 70. Clock strikes 5, off we mosey to the smallest park in Henrico.

    Warmarama included SSH, Cherry Pickers, DQ, Arm Circles, Plank Merkins & One legged Merkins. Everyone looked warm lets stay where we are.

    The Thang:

    Borrowing from Zamboni of Jacksonville, YHC started things off with a bang with Burpee Apocalypse. 10 Burpees, OYO followed by 9, 8, 7 & 6. After 6 we take a break and mosey to the Church Parking lot.

    7 of Diamonds- A YHC favorite. 4 corners with pyramid reps of exercises including HR Merkins (7), WW2’s (14), Squats (21), Monkey Humps (28), Flutterkicks (21), Carolina Drydocks (14), Heals to Heaven (7).

    Upon Completion, finish up the Apocalypse with 5 Burpees, OYO, 4, 3, 2, 1… Arms now spent, slow mosey to the special parking section.

    11’s with Donkey Kicks (10), Bear Crawl across the lot to Mountain Climbers (1). Lunges back (or Crawl Bear if you are Offshore). Some time left, quick mosey back to the parking lot.

    2 rounds of sprints for Wojo to showcase his stealth-like closing speed. BTTF for Names, Numbers, Announcements. Handshake took us out.

    Announcements/Prayers:

    Memorial Day Convergence – Join Honeydo in planting a flag at Browns Island at 7 am.

    PuppyPile Sunday May 16th (this Sunday) at NoToll 7 am. Watermelon and slides on the menu.

    Shirt Orders almost completed. Get your from DTH.

    Fresh Prince is going to be a father. Daughter has already clocking 4.32 on the 40 yd. dash at the combine.

    NMS:

    Conditions were perfect this morning for a workout. Cool breeze kept the perspiration to a minimum. Burpees at the beginning certainly minimized the mumble chatter so not much oversharing this morning. Great to have everyone out. Seems like Kubota is offering home delivery on tractors while supplies last, see your friendly green lawn dealer today for all your grass cutting needs. Great to see Offshore join the early risers this morning. Hope to see you back out again. Honeydo broke his back to back post rule to grace us this morning. Bacon Bits continues to improve and turning into lean turkey Bacon Bits, VQ coming soon. Handshake led the pack with some great color commentary. Appreciate the opportunity to lead you fine gentlemen this morning.

  • When and How did you find God?

    Disclaimer:
    The purpose of this AO is to push the PAX along their journey in developing the 3rd F – Faith.  We recognize that PAX are at their own place on the journey and proceed at their own pace.  PAX are encouraged to share.  It is not required to share (wise men learn by listening), but there is a requirement to allow others to share.  What is shared in this 3rd F stays with the 3rd F; it is a COT.  None of the PAX has a monopoly on the truth, though we are all truth seekers.  It is fine to disagree.  If there are not disagreements, then we are probably doing it wrong.

    This 3rd F event:

    • Is free of charge,
    • Is a discussion based on the Christian faith, but is open to all men,
    • Is peer led by volunteer Qs who may or may not be certified/ordained.

    THE THANG :

    Each PAX shared their spiritual background, when they started seeking God, and where they’re at now on their spiritual journey.

    Common Themes :

    1. Every PAX had bad experiences with religion and good experiences with religion.
    2. We’ve all made mistakes.
    3. There came a time when each PAX wanted to seek God for themselves rather than what someone told them.
    4. We are all still on a faith journey.

    QIC appreciates each PAX being vulnerable to share their own unique experience with God. They didn’t have to share but they did. This topic was a great ice breaker because this was only QIC’s third 3F post so QIC is still getting to know a lot of PAX. Hearing about others’ spiritual backgrounds helps QIC to understand the PAX in a deeper way to know where they’re coming from. It will help navigate QIC for future 3F Q’s.

  • Lucky 7 at DaVille

    YHC is celebrating his 2 year anniversary this week as the very first AO and work out was at DaVille with Opus at Q and Phonics present for YHC’s first bootcamp beatdown…so how awesome to have these two present this morning in the gloom. So here is what went down:

    COT

    We mosey in the parking lot with parking space tracers then over to the bus loop on the West side entrance to the school for:

    20 SSH, 10DQ, 10 Imperial Walkers, 15 Arm Circles (10 small, 5 big) Reverso, 10 4ct Helicopters, 20 2ct American Hammers, 10 Alabama Prom Dates with Gomer modification of alternating arm extensions with each raise, 10 x cross (lay on back straight leg lift and opposite arm touch and did 1o each side, 10 scorpions and 20 merkins.

    THANG

    We mosey to the Tennis court and YHC pulls out the F3 Deck of cards for the 7 of Diamonds 4 corners for the 7 brothers onsite. We draw one card for each corner and C1 was Alternating Side Squat, C2 was Squat Thrust, C3 Derkins, C4 2ct Flutter kick. We stayed as a group and performed 7reps at each corner for Rd1, Rd 2, 14 Reps at each corner, Rd3 21 Reps at each corner, Rd4 28 Reps at each corners. Then we went back down with 21 reps at each corner, 14 reps at each corner, 7 reps at each corner. This took most of the time then we moseyed back to flag for Mary.

    MARY

    We circled up around the flag and stretched for the remaining time (about 4 minutes) and namerama, numberama.

    Phonics took us out.

    Moleskin

    YHC told the group that he will be Qing some upcoming AO’s this week due to 2 year Anniversary. We discussed some upcoming events such as:

    RVA Convergence that will be hosted by Honey Dew on Memorial Day at the Tredegar Ironworks go time is 7am sharp. Check out future preblast for more details.

    Breaking bread – THE RVA PAX is crushing the 2 day weekend commitment that is being coordinated by Upchuck this year and he has done a masterful job. With summer approaching we need to fill some slots in June, so please sign up for this great event and bring something awesome for these folks to enjoy!

    This week at Tomato Run (Thursday May 14) we will be meeting at the BW3 on brook road near 295 next to Technology Park Drive (road between Best Buy and Papa Johns). We will start in parking lot and run from there. Please message me if you are interested in attending as we would like some Southern and Downtown Brothers north of the Wall.

    That is all for now as it is an honor to lead and I will see you in the Gloom….Cheers, CB!

  • Chumnastics

    A dozen posted for Saturday’s GridIron. Meeting and greetings were followed by a mosey around the nearby football field to the asphalt high jump area inside the school’s running track. COP there with SSHs, IWs, DQs, Helicopters, APDs, Suzanne Somers, Shoulder Taps, and Arm Circles.

    Relocate to the closest parking lot for a round of Lindsays with Forward Lunges and a core thing YHC can’t remember. One of you guys might be able to recall.

    Move back up the hill and plank up in the track. One guy at a time, complete a 40 yard dash and return to plank. Four rounds.

    Return to the parking lot. For what, I can’t remember. Am sure we did something fun.

    Move to the driveway for Curb Crawls. Crawl across the road and complete 15 Incline Carolina Dry Docks. Crawl back and complete 15 more. Six rounds.

    Mosey across the football field and grab a couple of bricks from the back of YHC’s truck. Pair up. One guy completes a brick lifting exercise with the other completes an exercise without. Several rounds with Overhead Presses, Curls, Bench Press/Flyes with bricks and Bench Kicks, Wall Sits, etc as the unweighted exercises.

    Return bricks to the truck and circle up for Circle of Trust.

    Nice work everyone.

    Announcements:

    A few days left before the deadline for ordering a spiffy, personalized F3 shirt – follow this link to order yours: https://f3.mudgear.com/products/f3-rva-shirt-pre-order

    Watch f3rva.org for details on a Memorial Day Convergence with a 7 AM start.

    Will need volunteers for Breaking Bread slots in July and August.