Category: Richmond, VA

  • Waiting for Wellsley to Show

    The Wellsley AO with no Wellsley PAX convened again to start 2026.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
    • Begin the mosey to the basketball courts with stops to ensure adherence to bro-code – stops for 20 dips, 20 WWII sit-ups, 20 squats
    • Mosey our way around the loop at the basketball court with 5 stops
      • 20 HRM, 20 H2H
      • 20 HRM, 20 side crunches (each side)
      • 20 HRM, 20 WWII sit-ups
      • 20 HRM, 20 crunchy frogs
      • 20 HRM , 20 PLTs
    • Mosey to the hill for a 4x check
      • Hill run
      • CDD
      • LBC
      • Monkey humpers
    • Bernie back up the hill with mosey back to the playground by the parking lot with stops for 20 H2H, 20 dips – 2x
    • Pull-ups – 3x of 8 reps
    • Mary
      • Irish hammers
      • Cross crunches, each side
      • LBC
    • COT with YHC taking us out

    Great work from the PAX today.  We ventured to some new terrain.  Continued prayers for the PAX members searching for work; it is more than one would think.  Here is to a strong start to 2026!

    God is good all of the time!

    Attila

  • Differing schools of thought in regards to marital bliss

    5 PAX met Tuesday for the last meeting of The Old Hundred of 2025. According to the light switch operator of the school. This is more or less how it went down.

    Mosey around the parking lot to get the blood flowing. Warmerama featuring merkins, Ukrainian soldiers, Don Quixote, and a new one I’m calling the Ron Jeremy.

    here’s the circuit we did 3 times:

    10 per side for each

    Tea ☕️ pots

    Strait line weight drops

    Goblet squats

    Weighted lunges

    Swings

    Curls

    Power clean (5 each side for these)

    WW3s

    run a Lap around the parking lot.

    the lights behind the school came on so we moseyed to the side of the school where the picnic tables are located. 2 rounds of 20 weighted step ups per leg and then 5 Bulgarian split squats per legv. Slowly back to the start for 1 minute of broga. Numbers names announcements prayers for Wildcat and safe travel for Hermie.

  • 2026 Starts Right

    40+ guys with a handful of 2.0s converged on F3RVA’s showcase AO for a New Year’s Day beatdown. A few of the strong joined us for a double dip after Circus but the rest rolled in with plenty of time for some pre-workout greetings.

    YHC took the Q from the start and led the contingent into the amphitheater for a warmup. Generally standard fare to start with a highlight of a Jazzercise off between Nancy Lopez and Senor Frog. Nancy’s heart wasn’t in it after the OSU lost last night and Senor brought the energy. A little back and forth from plank to on our 6 threw the PAX off but they powered through.

    Resident Legend and Triple Respecter took the next section and proceeded to put the PAX through a typical Pigskin-esque amount of pain. 4 corners/Eye of the Storm with 5 burpees in the middle and exercises of 20 merkins, SSH, jump squats, and crunchy frogs. Next we hit the Carillon for a rapid fire variety COP with decline/incline/mike tyson merkins, Freddies, flutters, copperhead squats and other fun. The PAX was relieved to find out the Q was getting passed to a much younger HIM when Boberry took over to take us to the Penny Stage.

    Triple Check with dips and plank jacks. COP with a variety of explicit commentary followed and now we know how Boberry ended up with so many kids. Next up was a Lindsey in the Valley of Death with squats and carolina dry docks that took us to the end of the hour.

    Another great morning at Dogpile and a great way to kick off 2026. Thanks for letting me lead.

    Look out for 3rd F opportunities at The Bridge or Breaking Bread throughout 2026.

    Reminder that this is a great time to EH as guys are looking to fulfill their New Year’s resolutions. Give it away

    Prayers for Gomer and his crew as they prepare for the mission trip to Honduras.

    More info to come soon on the next F3RVA CSAUP.

  • First Workout of the New Year

    4 Circus regulars and a man known on the streets as Gumbo showed up 5.5 hrs after the ball drop to show 2026 what’s up.

    With much mumble chatter scattered between, the Pax went through 7 rounds of overhead presses, high pulls, curls for the cougars, swings, sumo squats, sit ‘n’ press and American hammers. We did 21 of each, then 18, 15, 12, 9, 6 & 3 – with a lap run between each round.

    I learned a lot about Gumbo today. His mother is of Spanish descent, he grew up in Louisiana, his father started Q94 and as a former regular of Circus, he plans to return with a classic KB Lindsay that he’s dropped on the CM clowns before. Great having you today Gumbo and good to get to know you better.

    We wrapped things up with 10 overhead curb pulls, 15 Flutters with chest press (IC) and ended w/ a 60 second leg hold. Recover. Well done men.

    Numbers and names.

    Announcements:

    0700 Convergence today. Of course these 4 beasts that joined me today promptly left CM for Dog Pile’s NYD Convergence and doubled dipped.

    Dry January is upon us. It’s not too late. Jump on this train – you won’t regret it.

    Salt Lick is the only bad ass I know that’s already knocking out burpees for MABA (Make America Burpee Again, 100 burpees a day for all of Jan). He’s done it 3 years in a row. So far he’s moving forward solo this year. Don’t leave him hangin’. Who’s with him?

    The Bridge needs a Jan Q.

    Breaking Bread – you know the deal – sign up!

    Happy 15th B-Day F3. I’m deeply grateful for you.

    YHC took us out. Prayers for a fantastic new year. May God lead all of us men, day by day into 2026, to grow ever closer to the men we were designed by God to be. As Fudd recently reminded me (thx Fudd, I needed it) there are plenty of service opportunities around. Pick one and do it. There are lots of problems in the world to solve. What is your part to do? You can’t solve all of them, but you have been designed by God with certain strengths. Put them to use and make your small corner of the universe a little better. I mean, think about it, a couple of dudes showed up in a park to work out together on 1/1/2011 and 15 years later look at where this amazing thing called F3 is. You never know how your actions will ripple out, for good or for bad. Leave the results up to God, but you are responsible for the actions. Let’s go make 2026 all it can be, one day at a time.

  • Kettle bell blueballs

    6 guys came out to lift some bells. Some of them were blue.

    COP — normal stuff

    Line it up — rotate after
    Jump rope 25 times
    Around the world
    Presses
    Lawnmowers
    Halos
    KB Squats

    3x around the whole gauntlet

    Bus loop bop
    every streetlight is 5 KB renegade rows each side
    every bus is a different exercise — the number we did depended on the number of the bus (all numbers added together)
    20 KB calf raises at the cones

    KB Death Crawl
    plank position — throw KB on the ground and crawl to it
    throw with the other hand
    keep going until we reach the grate (unless your name is Yardsale who did extra credit)
    return back to home base the same way

    Boat Canoe deluxe version
    Yardsale led the boat canoes as always and added some other things to the mix

    Happy new Year! Some of us are going to be doing a sugar fast for the month of January!

    Opus

  • Empty Void at WDog

    A group of me, myself, and I met to get some work done in a cold and dark park.

    Mosey over to the first circle to do a COP. SSH’s, Merkins, LBC’s, Squats, Hairy Rockettes, Helicopters, etc.

    Mosey down to the bottom of the Amphitheater and complete 5 Incline Merkins and 5 Crunchy Frogs on each step. About 5-6 steps up out of nowhere an all-black Dog (maybe a Lab?) runs into the back of the Theater and down to the Concrete bottom and starts barking and growling at me, this was where YHC thought I was either going to meet Jesus or murder a dog. Luckily a few seconds later his owner whistled and the turned and left. YHC continued his way up, luckily the adrenaline provided extra motivation.

    Finish and mosey over to Carillon. Run up the right steps of the Carillon and run around the back and down, complete 10 times.

    Go to the base of the Carillon and complete 30 HRM’s, 30 WWII’s, 30 Carolina Dry Docks, 30 2-Count Flutters, 30 Merkins, 30 Alabama Prom Dates. Midway through a Police Officer rolls up to the Circle and stops and shines his searchlight on YHC while doing Prom Dates. YHC’s thighs likely looked extremely creamy and white with bring light.

    Mosey back to the Flag and complete various other exercises. 2 minutes left so YHC ran over to the Porta John by the Dogpark and back.

    Announcements – New Years Day Convergence tomorrow morning at 0700.

    Prayer Requests – Continued Prayers for Charlotte, Wildcat, Fireman Ed (hallelujah), Fudd’s Sister, and unknown others.

    NMS – Me, Myself, and I had a good time in the park this morning. We completed a lot more exercises than we thought we’d do when there was no other Pax in sight

  • Ruckhenge 123125

    8 of the pax came out for the final edition of RH for the year. The gander through the woods went a little long but it was worth it. Great 2nd F as always, thanks for the company on this frosty morning. Heres to the new year and reaching all those goals. SYITG!

    Announcements: Convergence at Dogpile @ 7am.

    NMS: As always, i felt so invigorated after spending the start of the morning with the fellas. Reflecting on fatherhood, the challenges of the last year and looking forward to whats next. In the past few years I have come across the idea of the past year review. Popularized by Tim Ferris, it suggests an alternative to the typical new years resolutions that we are all too familiar with. Instead, review your past year week by week, month by month and put everything you did, people you engaged with and anything else that you experienced in either a good column or a negative column. Summarize the top positive items/events/company and start planning more of them in your new year. Trips, people who you enjoyed being around, anything that was positive, then as much as possible avoid “signing up” for the negative ones out of obligation or FOMO. I am just really thankful for the opportunity to spend so much time with the brothers of the F3 community. More to come. Have a great, safe end to 2025.

  • Hardest part is waking up

    4 HIMs ventured out in the cold to explore parts of Harpers Mill undiscovered previously. According to the Amelia County Sheriff, here’s what went down.

    Mosey down to the townhomes with the well lit street lamps. Found a decent hill so we ran to the top and did our warm-up. Heist made a request to find jerkin bars, so off we went to (unsuccessfully) find some.

    Pyramids:
    Rd 1 – LBC/H2H/Hello Dolly/Freddy/Box Cutters x8
    Rd 2 – Merkins/Dry Docks/Mtn Climbers/Shoulder Taps/Dips
    Rd 3 – Squats, firecrackers, imperial walker, calf raises, jump squats

    We ran to a new spot each round, then BTTF

    Highlights:
    Someone decided to start their resolution walks a day early and was caught off guard by our LBCs
    Amelia Co Sheriff stopped for a chat on his way home from his shift, said he sees the Amelia crew all the time running around the courthouse
    El Heisto M makes some good chinese food, just avoid El Heisto the next morning.
    2 people think you need water, the other 2 think coffee + bourbon is a solid replacement. Hung jury

    Prayers everyone is safe tonight ringing in the new year! Prayers for Snookie

  • At least it wasn’t solo

    Thanks to Nancy Lopez YHC was not the only one at SOT or MOT (MOT was a NO for today)

    Mosey to the track for COP

    Some stretches, Imperial walkers, LBC’s and other stuff

    YHC had a plan if there were a hand full of PAX today but with Just Nancy and I, YHC decided to modify it. I had done a solo work out a few weeks ago walking the track and doing exercises at the straights and ends (number of lane you’re in) but somehow it seemed harder the last time so Nancy and I decided to mosey the track instead of walk. The exercises where Merkins, WWII’s, Squats and SSH’s

    Mosey walk through the trail and then for real mosey once we hit the concrete path to the bottom of MT Midlo

    At the middle of Mt Midlo start a modified 11’s

    10 Merkins and 1 WWII run to the top 9 Merkins and 2 WWII’s so on and so forth.

    Bernie to the corner of the bus lot

    BTTF numbers / names

    NMS: Nancy is an OSU fan and ***I am not*** but I did admit while as a Michigan and Indiana fan I am forever forbidden by law to root for the school that we shall not speak its name, I will not be rooting against them tonight. I would like to see a rematch of the Big 10 Championship because it was a hard fought game for both teams.

    Like 2025 this beatdown was less than epic but it did allow for catching up with a friend that I am very grateful to have. Thank you Nancy for helping me kick 2025 out the door, may God bless 2026 in a real and Epic way.

  • Last First Watch of 25

    9 men broke free from the warmth of the fartsack for the early morning first watch and a bowl of Gumbo to close out their 2025. It was served up as follows:

    Mosey through the driveway (paying our burpee tolls at the two speed bumps) to the back parking lot. Line up for some warmups to increase the body temps, including high knees, buttkickers, karaoke, and bounders. Then circle up for traditional COP to Attila’s delight. COP included Froggy’s favorite time to shine – jazzercisers and a bunch of other stuff. COP ended with a controversial game of 2025 pop-trivia that resulted in more burpees than correct answers, but EF Hutton and Splinter were all over the Sydney Sweeney question. You’re welcome for cutting the questions short.

    THANG

    Four Compounding Corners – 10 merkins, 20 2-ct mountain climbers, 30 jump squats or squat jumps, 40 box cutters (add on at each corner).

    Reverso/Australian 4 Corners – 40 SSHs, 30 squats, 20 2-ct Freddies, 10 HRMs (take one off at each corner – going in the opposite direction)

    Wall Time – mosey over to side wall and wall sit for instructions:

    • Round 1 – 10 Donkey Kicks, 10 Mike Tyson Merkins, Lunge to hedges and mosey back to wall sit.
    • Round 2 – 20 DKs, 20 2-ct twisting crunches, Lunge, Mosey back.
    • Round 3 – 30 DKs and bear crawl to hedge

    Mosey BTTF for 3 minutes of Mary, including:

    • Pickle Pounders
    • APDs
    • Rosalitas
    • Hello Dollies
    • American Hammers

    COT with Numbers, Names, Announcements and YHC took us out

    Announcements:

    • Convergence at Dogpile tomorrow at 0700
    • Breaking Bread is up for 2026 – sign up
    • Bridge needs a Q for January

    NMS: Great way to start the morning and end the year. We even got a Handshake visit to coffeeteria following his solo workout at W-Dog. The SZN of Giving continued with some bubbly and minis to aid tonight’s festivities. Enjoy celebrating 2025 and all that was accomplished, enjoyed, overcome and experienced. Here is to the excitement of a new year. I wish everyone a happy new year, and I hope we all take our F3 energy into the new year with hope and optimism and that the new year brings health, happiness and prosperity to all in F3 RVA.

    No More Gumbo For You!