Category: Richmond, VA

  • Edge of Discomfort

    Five warriors eschewed any mayday on this May Day and stepped into a brisk Dapile morning for a solid beatdown.

    Thang

    Mosey to side of Atlee near temporary canopy for COP:

    • invisible jump rope IC – regular (x 10), right foot (x 10) left foot (x 10)
    • SSH IC – regular (x 10), Nancy Kerrigan (right x 10, left x 10)
    • Richard Kimble OYO x 6
    • Series of superman hold variations

    Head to end of practice soccer field, slaloming through poles on the side of the road en route. Tabata (8 sets, 20 sec on / 10 sec off) for 4 rounds of exercises:

    • modified burpees with knee kicks
    • ball dippers
    • Chuck Norris merkins
    • squat thrust kicks

    Mosey to bottom of hill near trails behind Atlee. Partner/triple up. One partner runs to gate and back while remaining partner performs exercise. Then switch. Exercises were:

    • side lunges
    • bear crawl
    • broad jump

    Interval jog back to virtual flag.

    Minutes of Gumby (stretching).

    Numberama, Namorama, socially distanced BOM. Opus took us out.

    NMS

    Thanks to Opus for cueing YHC to Q. And thanks to the whole Pax for humoring me. After a week of summer-like weather, a morning in the 40s can feel a bit uncomfortable. The goal of this morning’s workout was to live on that edge of discomfort. Temporary, controlled, intentional discomfort can be a recipe for progress. For making ourselves just a little better – stronger, more confident, and ultimately happier – than we were yesterday. YHC hopes the workout was an avenue for the Pax to make that progress individually. And, that we are all gas station ready.

  • Partner Day

    17 Warriors posted in the gloom today! Along with an FNG, a beat down occurred.

    COP – SSH, DQs, Imperial Walkers, Merkins, Copperhead Squats

    Mosey to Tennis Courts

    Doras

    Round 1 – Runner, 100 Crunchy Frogs, 200 SQUATS, 300 LBCs

    Round 2 – Runner, 100 Merkins, 200 Dry Docks

    Round 3 – Runner – 100 WWIIs

    Mosey to Lake

    Partner up, Alternate with Partner at each light. 3 Burpees and 10 LBCs

    One complete lap.

    Mosey to back ponds.

    Love Hill –

    Runner, Bear Crawl, Lunge, Broad Jump Burpee – Repeato

    Back to the flag!

    Numberama, Namerama, YHC took us out!

    Announcements:

    Hanover looking to take Memorial Day Q. – Corned Beef

    Blood Drive today, way to go BoBerry!

    F3 Shirt order in progress, see DTH!

    NMS:

    Way to work today men! Enjoy your day, love your families and make sure you reach out to someone today!

    Duke

  • Reverse Giles Loop

    YHC discussed doing this loop after our Tomato Run Race the previous weekend. See map below as this works out to a 4.1 mile route and has a long uphill route through Giles.

    As this was a recovery run we still ran a clip of about an 8:35 minute mile, YHC took the extra time at the return to stretch for about 5 minutes while Phonics, Hash and Spit ran for an additional 1/2 mile.

    Namerama, Numberama – Phonics took us out.

    Moleskin

    We stayed a little longer to catch up and review the race last weekend, and what will be next in the future so stay tuned as we may have a new event in the Fall.

    It was a pleasure to run with the guys this morning and I look forward to seeing you in the gloom…Cheers, CB!

  • More beer, more beer

    Ten Titans beat the allures of the comfy bed to meet in the gloom for a 4.5 brocode run in prep for the beach bodies competition. The route was north on Pump and back on JRP.

    YHC took us out. Prayers for Clint and Christine.

    NMS – Next week is the official anniversary of this AO. Its been fun seeing it grow and great to have some new brothers out. Welcome Homer and Offshore.

    YHC likes Brocode because it gives folks (most folks anyway) a chance to chat, at the expense of a fitness bending workout. Somehow Ziggy still rated it as PRODUCTIVE, which is strange since there have been so many harder runs that were rated lower.

    BB title courtesy of Homer. He sure has a way with words – a great mantra through the low points of a workout.

    Currahee!

  • !!! F3RVA SHIRTS !!!

    !!! F3RVA SHIRTS !!!

    PAX – the time has come! Please click the link below to access the Mudgear order form. You can choose whichever style shirt you want and order as many as you want. Just be sure to put YOUR F3 nickname into the field titled “F3 Name” at check-out (limited to 11 characters). Let me know any questions, and PLEASE spread the word at COT’s. Best, Dr Tryhard

    https://f3.mudgear.com/products/f3-rva-shirt-pre-order

  • Better late than…..

    11 warriors posted for a SOT style beat down. According to the bus driver here is what went down. Mosey to bottom lot. Some of the facts may be fuzzy due to the delay in posting BB.

    COP- 20 SSH, 10 each: SSH, DQ’s, Deadman hang, Imperial walkers, MErkins, flutters, some more stuff but it was 48 hours ago.

    Run lap with 6 stops and perform 10 merkins at each then lap and 15 WWII, 3rd lap 20 Squats, 4th lap 25 of something.

    Triple check with runner going around the stadium stairs . Others perform merkins, flutters, dollies. Etc.


    YHC took us out.

  • It’s an OK route

    Much better than ok due to scenery, flatness, and simplicity but OK due to the shape of the route’s similarity to the state of Oklahoma.

    East on Grove. 4s turn left on Strawberry, 5s on Allen, and 6s on Harrison. Everyone turns left on Park and left on Nansemond with a final right on Grove to come back home.

    Marv took us out today.

    Thoughts and prayers go out to Bleeder and his family.

  • No Q Wednesday

    3rd F: (Faith) See Slack Channel for 3rd F to connect to the next Virtual meeting

    2nd F: (Fellowship)
    Double Mint posted:
    Gents – the 2.0s and I are heading out to Evergreen/East End Cemetery again to clear some brush and haul some logs in service e to others — we are on the 11-12:30 shift; volunteers also welcome for 9-10:30. Hope you can make it!
    https://backblasts.f3rva.org/2021/03/30/3rdf-service-opportunity-historic-evergreen-east-end-cemetery-cleanup/

    1st F: (Fitness)

    The Thang:
    1 mile warm up to the parking deck: a few side straddle hops and some Don Quixote.
    today’s main event is:
    run up the flight of stairs to the top of the parking deck. 20 of called exercise, lap around the top deck and proceed down to next level. 20 or same called exercise on each level until you get to the bottom.
    Rinse and repeat 2 more times. 1st round called exercise was Merkins, 2nd round was WW2s, 3rd round was Sumo Squats.
    Time to mosey.. that parking deck stuff sucks.

    Over to the Goose Landing pond.
    Tempo pace to far end. recover pace back to beginning.

    All in and time to head back to the AO.

    3.4 miles of running and bootcamp along the way. it great way to start a Wednesday.

    NMS: Interesting to see 3 AOs all without an assigned Q on the same day. But as I look at the sign up sheet there are tons of blanks.. RVA is the only region I know of that doesn’t have a SLT or site Qs and as a result, I guess we end up without designated leadership, shovel flags, pax consistency, etc to make sure the core principles of F3 are being followed at the AOs.

    SYITG!!

    v/r
    John (Gypsy) Boles

  • Who do people say I am?

    3rd F is quickly becoming my favorite of the 3 F’s in the RVA region. Don’t get me wrong.. YHC loves seeing you guys in the Gloom.. but the mumble chatter while rolling around in the middle of freshly manured spring field has nothing on the 1 hour of COT that we have in the 3rd F.
    It is a COT.. so what is said in 3rd F says in 3rd F. But this is what we covered.

    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.

    We started with: Who is Jesus?
    Mark:  8:27
    “Jesus and his disciples went on to the villages around Caesarea Philippi. On the way he asked them, “Who do people say I am?“

    Responses: A man?
    A Prophet?
    The Savior?
    The Bridge?
    The Son of God? (so is Solomon and Israel once he was no longer Jacob)
    The Holy Spirit in the Flesh?
    God?
    Interesting claim:  “‘Son of God’ was a classical term for someone whose father was unknown. Jesus was called ‘the son of God’ because that was a term that mothers called their children when they didn’t know who the father was. There was no great mystical or religious significance to the term, as the churches try to claim today.”

    Why are you searching for Him? 
    Have you found Him or have you found what you hope is him? Are you looking because it was others want you to do or are you seeking for yourself.
    Luke 2:49 “Why were you searching for me?” he asked. “Didn’t you know I had to be in my Father’s house?”

    John 11:25:  “Jesus said to her, “I am the resurrection and the life. The one who believes in me will live, even though they die;”

    Thank you for allowing me to lead.
    v/r
    John (Gypsy) Boles

  • Steamy Audible

    14 studs converged to find out what YHC had in store for this week at Mary. 12 bootcamp’d while the Esther Williams fan club took a mosey in the adjacent ‘hoods. 70 degrees, sunny and 530? Time to boogie.

    COP

    casual stroll around the stone track back to the world map for COP

    dead man hang, one burpee

    imperial walkers, two burpees

    DQs, three burpees

    jazzercise, 4 burpees

    LBCs, 5 burpees…. mosey to the soccer fields

    The Thang

    Exercise I: Dean Smith’s Four Corners (ascending)

    first corner: 15 hand release merkins

    second corner: 15 hand release merkins, 20 copper head squats

    third corner: 15 hand release merkins, 20 copper head squats, 25 plank jacks

    fourth corner: 15 hand release merkins, 20 copper head squats, 25 plank jacks, 30 WWIIs

    algore and broga stretchin for the six

    Exercise II: Triple Check

    mosey to the bball courts

    pace car bear crawls to the World map and back

    donkey kicks and reverso crunches

    plankarama

    Exercise III: Burpee Loop

    Partner up: run dirt track meet in the middle and perform one burpee

    repeato up to six ….. four

    Exercise IV:

    mosey to the Westmoreland St façade of MMES

    modified Lindsay

    20-15-10-5 step ups at the entrance

    5-10-15-20 monkey humpers on the far side of the building audible due to time

    a few LBCs for Mary

    Numberama, Namerama. YHC took us out.

    Please keep Bleeder’s family and nephew in your prayers. Please keep Slippin Jimmy’s family in mind for answered blessings.

    Freed to Bleed on Saturday. Sign up if you haven’t!

    Humidity is BACK. This morning was an unexpected steamer. Appreciate the camaraderie and collectively getting better. Thanks for letting YHC lead!