Category: Richmond, VA

  • Ramp Build with F3RVA

    Ramp Build with F3RVA

    F3 brothers we have an opportunity to work with Project Homes to install ramps for handicapped people in our communities. This is Richmond based and we are helping our less fortunate neighbors that need a ramp to navigate from their house to the driveway or sidewalk. These folks do not have the means to have a ramp professionally installed. Project Homes with the help of volunteers, corporate and private donations are able to procure the raw materials and build ramp kits for future ramp builds. Staff volunteers and volunteers outside the Project Home group will meet at the ramp build site at 8:30 am and assemble the kits to build a ramp by 12 noon. They typically need 6 volunteers to work alongside the install teams to install the ramp kits. I have personally worked on 3 ramp installs and it is very organized and you will work with their assistance. You just need to be dressed for the weather and show up. They have all of the tools, fasteners and safety equipment that you will need to build the ramp.

    Please see link below for more information about this volunteer program

    https://www.projecthomes.org/

    If after reviewing what the ramp build is all about and you are interested we have 4 dates for ramp installs: January 18, 2022, January 27, 2022, February 10, 2022 and February 24,2022.

    The sign up sheets are in the 2022Ramp Build Tab in the F3Richmond Monthly Challenges Google sheet docs file.

    This is a great event and please contact me if you have further questions.

  • Morning Wood

    An even 9 SOJ regulars made the trek to Satan’s hill for a blustery 55 degree beat down. Well actually it was 8 when I we heard tires squealing and to our wondering eyes appeared Hardywood and a van big enough for 8 tiny Reindeer (or sheep).

    COP The usual.

    The Thang: 2 triple checks with coupons. 1st up the hill with curls and overhead presses. 2nd horseshoe to Otterdale with coupon squats and something else I cannot remember.

    Next up 25 curls run to top of lot and back, 25 curls, 50 merkins run to top of lot and back, continue adding 75 LBC’s 100 squats then BTTF.

    Prayers to Vagabond’s co worker dealing with some difficult times. Prayers for all those traveling.

    Announcements: Rosie’s 12 days of Christmas at No Toll Tuesday. New Year’s Day convergence at Rock-n-Roll at Rockwood park. Vagabond and Gypsy still collecting Men’s clothing.

    YHC took us out in prayer.

    The warmer morning (and HArdywood) brought much more chatter. Thanks for letting me lead.

  • Make a freaking lay up!

    3 Davillian studs came out for an unseasonably warm pre-Christmas beatdown:

    -invisible jump ropes, arm circles, crab cakes, copperhead squats, body builders

    -high knees, butt kickers, shuffles

    mosey to track

    -@ 25- 5 hand-release merkins @ 50- 5 hand release merkins, 10 WW2s @75- 5 hand release merkins, 10 WW2s, 15 mountain climbers @100 – 5 hand release merkins, 10 WW2s, 15 mountain climbers, 20 monkey humpers (run back to start between)

    -plank variations

    mosey to basketball court

    -triple check- runner carrries 8 lb medicine ball, balls to the wall, copperhead squats

    -mary w/ lay ups- one man dribbles down the court and shoots a lay up and then dribbles back while other 2 do assorted mary — free throws- same idea but different exercises- SSHs, planks, shoulder taps etc.

    -4 corners- 10 hand release merkins, 20 ww2s, 30 monkey humpers, 40 skull crushers

    to finish: 100 curb taps, 15 curb walks

    — Good times this morning- solid beatdown, great chatter. Gloves make it hard to make the basketball shots. Tis the season.

    As always, grateful to lead..

  • Where is this hill you guys keep talking about

    4 men of old made their way out of the comfort of the Fart Sack and into the Gloom on an almost 70 degree morning in mid December according to the janitorial staff at BWES this is what they saw

    COP on the basketball court behind BW

    DQ’s, Helicopters, Russian Soldiers, Imperial Walkers, merkins (slow then fast), shoulder taps and some other stuff

    Mosey around the side of the school when Florence says “Where is this hill you guys are always talking about?” YHC’s response was “It’s funny you should ask” and the turn up the sidewalk was made

    At the bottom of the hill we stopped to prepare for the trip up with Hello dollies, Rosalittas, Sugar sticks

    Mosey to the top dropping off 4 glow sticks along the way (thank goodness for the dollar store)

    At the top Twin Team Suicides where on order, run down to the first stick 20 LBC’s run back to the top. Al Gore for the 6, repeto for the other 3 sticks.

    Once all 4 runs where complete mosey to the second stick down the hill but time is getting short, bear crawl up to the first stick. Pick up all the sticks on the way BTTF

    Still have 5 minutes left once we got BTTF

    Ring of fire 10 Merkins of choice while PAX holds 6″

    Ring of Fire number 2 20 Ab of choice while PAX holds their best Scrunchy frog pose

    Numbers / Names YHC took us out

    NMS:

    Someone had mentioned over the last couple weeks that its been a while sense Twin Team hill has been seen at this AO, so it was already part of YHC’s plan. Florence just made it a better choice when he mentioned that this was his first non IPC post at this AO and he wanted to know where the hill was. YHC then knew his choice to hit the hill was the right decision, thank you Florence for your curiosity and I hope it was everything you wanted for Christmas and maybe a little more.

  • Loopy

    We had an exceptional morning out at Curahee! The pax showed up on this fine morning to put in some miles. The route was altered by Roger Roger to include 5 loops for the 5 mile group and 2 loops for the 4 mile group. With some doing 5.5 miles and some logging 4.5 miles. YHC covered 5.2 miles with the rest of the pax.

    The route- leave Curahee with a left on pump rd, left on sancrest, left on winding ridge, continue straight across falconbridge weaving our way through hickory ridge and back across falconbridge into willow glen, continue straight and it hits the loopy hill around logwood cir. 4 miles equals two .4 mi laps. 5 milers complete 5 .4 mile loops then the reverse back to the AO.

    The temperature was fantastic and the company was even better.

    Announcements:

    clothes and shoe drive get them to Gypsy.

    Halfway house workout tom. No cursing follow guidelines given in slack

    pinto Christmas party tomorrow (open invite to our F3 folks- contact pinto

    Thanks for letting me host!

  • A New Route Unveiled

    It’s spring already? Off we went to Scott’s Addition via a passage down Commonwealth to Monument to Roseneath. 4s hang a right at The Veil on Clay, right on McTavish, Tilden to Kennsington to Patterson, to Commonwealth to the AO.

    5s and 6s continue on Roseneath and a right on Norfolk, and a right on Blvd. 5s bring it home on Kennsington to Patterson to Commonwealth. 6s head down to Byrd Park, a right on Shepard to Grove and home.

    Upchuck took us out.

    Moleskin

    Great conversation today with the pack YHC was running with. It makes the miles fly by. Hitch is looking for a solid beverage to help him with his break between semesters. If you have a recommendation, update the comments to help with his #DayDrinking.

    A new layer of Shakedown’s psyche was unveiled today as he mixed up Cradle Robber with Grave Robber. Let’s unpack that sometime.

    Safe travels to many Pax who will be on the road over the holidays. Stay safe, return soon.

    HDHH next week to celebrate the holidays and all the Pax birthdays. YHC will send a pre-blast soon.

  • Tabata 10 at Punisher

    7 Brothers collected this nice cool evening for a Monday workout. Knowing a 42 minute workout was on tap we quickly mosey to side yard circle up for:

    COP

    We start with 25 SSH, 10 DQ and 20 merkins, ready for the Tabata workout

    THANG

    YHC had modified the Tabata routine to be 10 reps of 20 seconds work out with 10 second rest (1 rep), continue until 10 reps were completed (or 5 total minutes of the routine).

    YHC started the routine selection with merkins where we performed 10 merkins then planked for the remaining time of the 20 seconds, rest 10 seconds then repeat this 9 more times for a total of 5 minutes.

    Next was Freddie Mercury, Air squats, SSH, Carolina Dry Docks, flutter kicks, air press, American Hammers, LBC’s and reverse lunges. This took us to 45 minutes Numberama and Namerama. Dial up took us out in prayer.

    Moleskin

    Announcements – YHC with working with Project Homes to establish some dates for ramp builds. This will be in January and February…details soon!

    Lab Rat was the earlybird as he posted at 5:30PM for a 6PM start, glad he was able to secure the Punisher AO!

    Have a great rest of the week as it was an honor to lead this workout! Cheers….CB!

  • 3 Amigos for Tomato Run

    YHC pulled up for a run and had 2 others show up so we decided for a Taylor Farm 4 mile route. We had some great mumble chatter for this run, talking about family, the holidays and what we plan to do next year. It was great to catch up with Opus and Bulkhead this morning. Nice cool weather and a great recovery run pace.

    Numberama, Namerama and Opus took us out in prayer.

  • I’m Outrunning a Skateboarder

    One PAX took to the Gloom, Rain, and Wind for today’s edition of the south Florida shuffle. Temps were 70 and sunny. According to Jim Cantore, the following might have happened:

    Conditions: winds 30-45 MPH, heavy rain, 75 degrees.

    Route: North ~2.5 miles on the boardwalk, then the nature walk, back by the same route. Wise Men not present.

    NMS: This was YHC’s second consecutive week to be fortunate in his business travel location – south Florida on the water. Nice. That said, conditions were difficult. Very high winds and heavy rain at times.

    This was YHC’s first decent length rehab run (no offense to YHC’s short Spider Run on Tuesday). So far, so good. YHC even outran a man (possibly a drunk man) on a skateboard. Before the PAX assume YHC won a contest that others did not know they were involved in, YHC believes this guy WAS trying to keep up.

    Skateboard + alcohol + nature reserve walk + Gloom + rain + wind = YHC smoked him. Rematch scheduled for January.

  • She’s Using Stretchy Bands

    One PAX launched into the south Florida Gloom. Conditions were remarkably close to 70 and sunny, albeit with a lump of humidity. According to the 80-year old man on a bicycle, the following more or less happened:

    Route: South on the Hollywood Boardwalk, then north. R/T just about 3.5 miles. Walking pace, due to calf injury. Number, name, YHC took himself out.

    NMS: YHC has been nursing a recurring calf injury since mid-November. It’s painful (see Pyle, Gomer). In addition, it’s a downer. Walking trumps doing nothing, but nothing trumps being fit enough to work out. Important lesson to remember. YHC is glad he jump out of the Fart Sack and made something of the morning.

    And, then this gem: YHC came upon a woman with stretchy bands. Good thing she was not strong enough to pull the pole over.

    Shortly after this video, YHC came upon the scene of a felony, or at least a misdemeanor serious enough to merit crime scene tape, 6-8 police officers, and a camera man, etc. YHC assumes it was an actual crime scene, not a TV show. But, it’s south Florida, so who knows?

    Never boring.