Category: Richmond, VA

  • The 804 has made an appearance

    11 of the deep SOJ finest came out to Satan’s Hill to end the week with a highlight. YHC had anticipation of the Ghostflag, but was prepared nonetheless! According to PAX who used to post but now just drive by in the morning, here is what went down.

    Mosey to stop sign and back to lot.

    COP- 20 each SSH, LBC; Willy Mays Hayes, 10 Each, Jim Duggan’s,  Jazzercise, Helicopters, Imperials Walkers, , Copper head squat, Cherry pickers, Merkins, Dollies, Flutters. 

    The 804:

    25 each of: Merkins, Curls, Overhead press, Squats, Carolina Drydocks, Skullcrushers, Bent rows, Calf raises. Most exercises performed with Cindy. 1 Burpee. Total 201 reps. Run up hill and back.

    Repeato 3 more times. Total 804 reps.

    Announcements: Breaking bread sign up on Q sheet. Labor Day convergence at Forest hill park. 9/11 Ruck.

    Prayers: To Wildcats scans, For Taziki’s dad, and more. YHC took us out in prayer.

    Always an honor to lead and start the day with something hard.

  • Breaking the Velvet Rope

    We had a veteran crew this morning – the pressure was on to deliver a well organized, professional workout. Here is a brief summary for your viewing pleasure

    Warm Up behind the school:
    Knee Pulls, Enhanced Karoake, Lunge Walk, Arm Flaps, Polish Mummy Kicks (credit: Pierogi), Side Lunges, Butt Kicks, High Knees. Might have missed a few.

    Mosey to the track for Exercise One: Triple 4 Corner
    Lap 1: Burpees, Merkins, Shoulder Taps, SSH’s
    Lap 2: WWII Sit Ups, Flutter Kicks, Freddy Mercuries, LBC’s
    Lap 3: Lunges, Squats, Calf Raises, Monkey Humpers

    Exercise Two: 4x100m Striders

    Lengthy Mosey back to the flag plus some additional running until time is called.

    COT and YHC took us out

    Final Thoughts: Strong work by the PAX this morning. Burpees raised the eyebrows of Lounge Management, but we were able to make it work. OC powered through an ultimate frisbee injury. DK posted for the 3rd consecutive day. Boberry was doing hill repeats on Twin Team prior to the workout – ridiculous. I enjoyed leading!

    SYITG

  • Onlypirates

    Eight of us not named Attila, ran out and back down Ridgefield while two of the group rucked for 50 minutes.

    At coffee, we debated what profession was really the oldest and our special coffee guest peg-leg defended prostitution a bit too strongly to avoid suspicion. Does Onlyfans have pages dedicated to pirates?

  • Friday Funday

    A foursome of non-runners assembled in the gloom.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • DMH
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the tunnel and bear crawl through the tunnel
    • Mosey to the tennis courts for a four corners/starfish with
      • 5 Mike Tysons at the center (25 total)
      • 25 dips
      • 25 WWII sit-ups
      • 25 squats
      • 25 side crunches, each side
    • Mosey across Lauderdale to the shopping center parking lot for a 4x check
      • Run
      • Merkins
      • WWI sit-ups
      • Crab cakes
    • Mosey back to the flag, stopping to bear crawl across the Wellsley bridge
    • COT with YHC taking us out

    Good to have Spinner with us today, and welcome back Tater!  Great work from the PAX.  Wojo is nailing down details about the Labor Day convergence.  Handshake, your nightmare is over.  My week of filling in on the Q sheet is done.

    God is good all of the time!

    Attila

  • Pink Panther Returns

    It was about 10 years ago that my daughter, Lucy, showed up at one of our 2.0 workouts on a Saturday morning at DogPile. Back then, it was an easy 7am arrival time, which, for a then 6 year old, was a piece of cake.

    Flash forward a decade and for some reason, Pink Panther decided that on her first day of school she was going to get up and run with her old man.

    Does she normally run? No she does not.

    Do you guys exercise together? Not really.

    Is she normally a morning person? She is not a morning person.

    Was she aware that there would be other people at the run? Not until I told her as we were driving to UofR.

    I don’t think I have a chance to figure out the brain of a 16yo girl, and I’m not going to start now. But, needless to say, I was pretty proud of her this morning…getting up at 5am to start the school year off right. Good for her.

    The thang…

    This is the basic Spottswood run.

    4s, 5s, 6s….

    Head toward the baseball field, through the parking lot and towards College Rd. Left on College, right on Lakewood, right on Wood and left on Baldwin.

    Zig to Baldwin across Westham and a left on Rock Creek.

    Left on Forest.

    About 1/4 of a mile up Forest hang a right onto Spottswood and enter that pocket neighborhood.

    4s do one lap, take a right on Forest and then a Left on Lindsay and get home.

    5s and 6s do two laps around the neighborhood and a right on Forest.

    They then take ridge to Zion Crossing, to University and back to the flag.

    If you are curious, Pink Panther did pull the rip cord after about 16:00 (I did say she wasn’t a runner) which was conveniently by our house at Baldwin. But still…two thumbs and a proud dad.

  • Lost Puppies

    2 runners and 3 ruckers posted on a cooler than usual morning.

    Runners did their thing. Ruckers did the Starbucks, Kroger loop and found Yardsale wandering back to the flag.

    Numbers, names, No Idea took us out.

  • A.D.D. Anyone….?

    A formidable Five gathered around Mary to participate in light calisthenics.  What they received was a different matter:  copious amounts of burpees and merkins. 

    NMS: Due to the pax focusing their attention on other unrelated matters, there was little time or opportunity for YHC to administer his repertoire of NSFW Bob Einstein jokes. Maybe next time…

    Good work out there today fellas…We hope Bodos made it home before the levee was breached… 

    Saab abides

  • PREBLAST: LABOR DAY 2026 CONVERGENCE

    When: Monday, 9/7 — 0700
    Where: Batteau —- Forest Hill Park, Richmond, VA
    Parking: Park in the parking lot before you get to the shelter off the New Kent Ave & 42nd St entrance. Get there a few minutes early.
    QIC: Wojo, Faceplant, Rosie, Mudslide
    The PAX: F3RVA and beyond — all AOs welcome

    PAX of F3RVA — come on out to Forest Hill Park at 0700 on Labor Day for our annual Labor Day Convergence. We’ll be bringing together men from across the region for a hard workout, good fellowship, and a strong start to the holiday.

    This one’s going to need a few hands on deck:

    Qs Booked!

    Park Opens at 6am for any Broga Partakers

    2nd F: After the workout we’ll be sticking around for coffee/breakfast. Looking for:

    • Volunteers to bring beverages (coffee, water, etc.)
    • Anyone willing to cook or bring snacks/breakfast for the group

    Reach out to me directly if you can help with any of the above.

    A little history while we’re at it: it’s been over a decade since F3RVA got its start at Gridiron back in 2014. If you’ve never been out to check out one of the OG AOs that built this region, this is a good excuse — consider making a visit on Labor Day. Worth remembering where this thing started as we keep growing.

    Bring it, Bring FNGs (always welcome), and let’s close out the summer right.

    “The only easy day was yesterday.”

    Get some.
    Wojo

  • Chemistry, Math, and a Tunnel of Balls

    An impressive 20 HIMs and one FNG showed up in the gloom to see just what YHC cooked up for his first turn at the Q. YHC’s namesake started Season 1, Episode 1 as a chemistry teacher, so it seemed only fitting to take the PAX back to school for YHC’s own Episode 1. The disclaimer was given and off we went.

    Warmarama/Homeroom

    Mosey to an entrance of the school to begin.

    • Jazzercise
    • Michael Phelps
    • Nancy Kerrigans
    • Wilson’s Wife
    • Fudd’s Wife

    The Thang/Class is in Session

    Chemistry – Elements of F3

    Mosey to the parking lot for an Eye of the Hurricane and a little review of the Five Core Principles of F3, FORGE style:

    • F – Free of Charge – 20 Fairy Jacks
    • O – Open to All Men – 20 Outlaws
    • R – Rain or Shine / Held Outdoors – 20 Ranger Merkins
    • G – Guys Rotate the Q – 20 Gas Pumps
    • E – Ends in a Circle of Trust – the Eye

    PAX divided among the four outside stations. Complete 20 reps, head to the Eye for 5 burpees, then rotate clockwise to the next one. Four trips through the Eye gave us 20 burpees and one complete trip through the Core Principles.

    Once the PAX had made it through the elements, it was time to see if anyone had actually learned anything. YHC called out each letter and expected the class to answer together. The first response was less than enthusiastic, so one penalty burpee was assigned for lack of class participation. Responses improved after that, and Snuff took some creative license with the curriculum.

    Math Class – DORA

    Mosey to the stairs and partner up. One PAX worked while the other ran up the stairs and down the hill to return.

    • 50 Carolina Dry Docks
    • 100 Reverse Lunges
    • 200 LBCs

    PE

    Mosey to the parking lot. PAX did the following across the parking lot:

    • Crab walk out, mosey back
    • Bear crawl out, mosey back
    • Karaoke out, karaoke back

    Dismissal

    Class dismissed and moseyed off to the Tunnel of Balls, which generated considerably more enthusiasm for class participation than Chemistry. Those crawling through provided plenty of motivation to keep the balls to the wall, while those toward the other end did their best to hold strong. Mosey back to the flag.

    Mary

    With YHC discovering there was considerably more time left on the clock than anticipated, Mary went Hot Potato. PAX took turns calling various exercises, including Oblique LBCs, Flutter Kicks, Burpees, Supermans, American Hammers, and whatever else was thrown into the mix.

    With time still refusing to cooperate, YHC called an audible and headed for Mt. Chaplain for Fireworks: mosey up the hill, adding one burpee at the top with each trip.

    Finally, time was called. Back to the flag for COT.

    COT

    • Counterama – 21
    • Namerama
    • Named our FNG – welcome, Aflac! (After COT, we found Spinner was already taken)
    • Announcements (See below)
    • YHC took us out

    Announcements

    See Slack for more details.

    • 8/28: Snuff’s Pool Party (6:00 PM)
    • 8/29: Food Distribution Event (L. Woods)
    • 8/30: OTB Ruck (Dealer)
    • 9/7: Labor Day Convergence
    • 9/11: Alamo Night Ruck
    • 9/26: Grow Ruck

    Naked Moleskin

    A few months ago, YHC was spending every morning on the couch instead of in the gloom. Then I started taking the DRP. I committed to showing up, kept coming back, and today I led my first Q. From couch to Q.

    That doesn’t happen without the men who keep showing up alongside you. The guys who run back for the Six, offer encouragement, bring the mumblechatter, push you a little harder when you need it, and make it worth getting out of bed and coming back the next morning. And we can’t forget the coffee, even if it is Lavender Vanilla.

    Looking around COT this morning, I saw men who consistently show up for one another. Men who serve their families, their communities, and each other. Men who know how to push hard, suffer together, encourage one another, and then be laughing five minutes later at Coffeeteria. Love it.

    It was an honor to lead you all this morning. See you in the gloom, brothers.

  • This one’s for you, Rooster

    Ultimate Frisbee | Team 1 def. Team 2, 10-6
    Team 1: Fandango, Flyboy, Festivus, Da Bear
    Team 2: Crabgrass, Rudy, Orange Crush, Squash

    Light was short, so the field got short, and that turned out to be the best decision anybody made all morning. Less real estate, more chaos. Score early, score often, no time to catch your breath between points.

    It was a knife fight through the first half. 1-1. 2-2. 3-3. Neither side could string two together. Every possession felt like it mattered because it did.

    Highlight of the day belonged to Da Bear, who cashed in a disc that Orange Crush got a fingertip on. Tipped, floating, everybody stopped for a half-second to figure out where it was going — except Da Bear, who was already there. Touchdown and a permanent spot in the group chat.

    Which brings us to the call.

    Da Bear claimed Crabgrass got a hand on the disc while it was still in the thrower’s hand. Replay — and by replay I mean four sets of eyeballs and the laws of physics — clearly showed the disc had left. HIGHLY questionable. Capital letters were used at the time. But this is F3, not the NFL, so we moved on like gentlemen.

    Crabgrass did, however, begin narrating every subsequent swat. Dikembe finger wag included. “CLEAR OF THE HAND.” Every single time. Purely for the historical record.

    That woke Team 2 up. Rudy went full Rudy — a couple of catches out there that had no business being completed, the kind where you’re already conceding the point and then he’s standing in the end zone holding the disc. We clawed all the way back to 6-6 and the momentum was ours.

    And then we hit the wall. Team 1 tightened up on D, extended their cherry-picking range to roughly the parking lot, and we couldn’t get bodies back in transition fast enough. They closed it out 10-6.

    MOLESKIN

    Short field is the move. Put it in the rotation.

    Even Superman doesn’t win every day. Not every day is yours. But this story ends with Team 2 as Superman — we’re just in the part of the movie where he’s flat on his back in the crater.

    Rematch. Same teams. Bring the replay official.