Category: Richmond, VA

  • My First Time

    This is a story of long ago (Sunday), of a PAX who was pushed by his brothers to be better. We set out to do 13.1 miles. We ended with 14 miles. Don Draper set the route. Orange Crush brought snacks for the road. Tobit and Rosetta made it look easy. (Rosetta was doing some Bernie up a hill at mile 12!). Draper also kept the PAX hydrated. We set a goal and achieved it.

    NMM

    This was awesome. YHC had never ran more than a 5k before joining the wonderful group of dudes that is F3RVA. Keep pushing. You never know what you might achieve!

  • Beware the Fog of March

    6 Davillians brave the heavy fog to get in their weekly run in DaVille

    Route – The Craney Island loop and finish with Bojangles loop to get in 4.15 miles.

    Some took different routes back to get various distances. Opus decided to stay near by since currently dealing with an ankle injury did multiple Bojangles loops.

    Great temps for a run as we ramp up training for our relay race next month

    SPIT ON THAT!!

  • Mousetrap Sighting

    A faithful 4 and a long lost traveler from Powhatan made their way to Timberwolf. It may have been 70 and sunny in our hearts but it was dark and foggy at TCMS. With no lights and what seemed like zero visibility at the track, YHC made a few location modifications. Here’s what went down:

    Mosey to the basketball court.

    COP:

    SSHs, Imperial Walkers, DQs, Cherry Pickers, Russian Soldiers

    Doracides:

    Partner up (with a PAX of 5, YHC joined a duo). One partner does suicides while the other performs an exercise. 100 merkins, 200 LBCs, 300 squats.

    Mosey to the only place with working lights.

    Modified Catch Me if You Can:

    New partners. Partner 1 runs the loop while partner 2 does bear crawls. When partner 1 makes it around to partner 2, switch it up. Continue a sequence of bear crawl, broad jump, crab walk, polar bear crawl until each team makes it around the loop.

    Beast:

    Round 1 – Burpees

    Round 2 – WWIIs

    Round 3 – Merkins and Bernie Sanders

    Round 4 – American Hammers and karaoke

    Times up (YHC can never seem to finish a beast before time runs out). BTTF for 30 seconds of flutter kicks.

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    NMS: Dang it was dark this morning. YHC had intended to do everything at the track and field. But with the fog and no field lights this week, it was best not to venture that way. Team Herme/Nancy crushed the doracides. Team Boberry/Mousetrap/Tobit appreciates the help at the end.

    Great to have Mousetrap back out in the gloom this morning. He’s been on COVID hiatus since last March….but he seemed to remember most of the F3 lingo and was throwing down his usual banter. Keep posting Mousetrap.

    Announcements and Prayer Requests:

    -Freed to Bleed bloodmobile on May 1. See Boberry and Slack for details and to sign up.

    -Prayers for Boberry’s Dad. He has a consultation today for prostate surgery. Bo’s Mom is naturally anxious…so prayers for her too.

    Thanks for letting me lead….make it a good one fellas!

  • Workin on the Railroad

    The misty gloom of the Forge embraced six strong HIM’s. In stark contrast to fartsack idealism, today’s beatdown delivered the PAX to new heights of strength and perseverance. 

    The THANG:

    COP #1:

    • Welcome & F3 Disclaimer
    • Knollercoaster WakeUp:
    • x10 Squats at the bottoms
    • x10 Groiners at the tops
    • Upon Groiner completion, run to bottom of hill then back to top before moving to  the next knoll

    COP #2:

    • Mosey down to the Culdesac stopping at each light pole en route, alternating x6 Merkins with x6 Lunge steps
    • Circle up for a DTH Warmerama IC

    COP #3:

    • Bernie Sanders all the way back up to Forrest Ave, stopping at each light pole en route, alternating x6 WWII with x6 Broad Jumps

    COP #4:

    • Mosey across Forrest Ave and down to the DTH estate
    • Retrieve a 200lb Railroad Tie and bring out to the road for FIFTIES:
    • x50 reps of a called exercise
    • PAX take turns team-carrying railroad ties between sets

    Swing by Stratford’s Love Hill en route BTTF, then circle up for COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Smaller group today made for great conversation, and the PAX pushed hard to sweat through the routines. Yes, YHC said sweat… Richmond 90 degree summers will be here before we know it.  Best to get out there and enjoy the  seriously perfect weather while we’ve got it! YHC also enjoyed bringing the PAX over to the house for a little railroad tie work. They’re heavier than expected, but the PAX did a great job making sure lifting/carrying/dropping was done safely. GREAT to spend time w you guys this AM. SYITG, DTH

  • Mumble-Chatter Galore

    A solid PAX of 6 assembled to throw around the KBs this morning.  Mumble-chatter and bodily functions provided a lot of background noise that some of us tried to tune out.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Punitive 5 burpees for too much mumble-chatter
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • APD
      • Merkins
      • LBC
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Curls (7x)
      • Sit ‘n presses (6x)
      • Overhead presses (5x)
      • KB swings (4x)
      • Halos (3x)
      • High pulls (2x)
      • Sumo squats
    • Run the bus loop
    • Mary with a KB
      • WWII sit-ups
      • American hammers
    • COT with YHC taking us out

    The bus loop tour is deceptive.  Start soft, but the finish after being under weight for ½ hour is brutal.  YHC forearms were burning at the end.

    Today was a great time for fellowship, plenty of mumble-chatter.  Some mumble-chatter did result in punitive actions. Great picture of F3.  Really enjoyed having Fireman Ed for a first time and Chum Bucket with his return.  Come back brothers!  Prayers up for Gypsy as he finishes contact tracing quarantine.

    God is good all of the time!

    Attila

  • Everything is Moist

    A mighty 15 convened at Mary for the best 45 minutes of the day.

    COP on the blacktop: SSHs // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // LBCs // Crabcakes // Merkins // Pickle Pounders

    Doracide: Runner: Run to 50, Bernie Sanders back to 25, Run to 75, Bernie sanders back to 50, Run to 100, back to the start. // Team: 100 Merkins, 200 LBCs, 300 Squats. BONUS ROUND: Team 75 Burpees, Runner does 1 Burpee at 50, 2 at 75, 3 at 100. Mosey to front of school.

    Farmer/ Wheelbarrow/ Hammer: In groups of 3. P1 (Wheelbarrow) and P2 (farmer) wheelbarrow up the school steps and down the wheelchair ramp, back to to the start, where P3 is performing American Hammers. Switch. One round through.

    11s. Dips and Steps ups. Audible at 6:14 and back to the flag.

    Numberama, Namerama, YHC took us out.

    NMS: Moistness was the theme for the morning, starting with Handshake’s observation that Hitch always overdresses for purposes of moisturation. Indeed, everything was moist after 24 hours of heavy rain and the first morning in a while with a touch of humidity. Turns out there is scientific data behind the reason why everyone hates the word moist: https://www.mentalfloss.com/article/64984/science-behind-why-people-hate-word-moist

  • Bootcampers with a running problem

    a solid showing of 9 bootcampers and 6 runners made there way to a misty SOT. Runners took off at 8:45 pace (ahh hem OC) for Midlo middle. It was a nice surprise to find the track unlocked and ready. 5x800m with ~1min recovery between sets. Mosey quickly back to the flag and we were 4 minutes late only to find an empty parking lot. ~5.5 total miles. way to crush it guys.

    YHC took us out in prayer

    I think Don signed up for next weeks Q. something about a magic mile. I think I also heard something about some merlot being left on the track. My high school coach always said, “if you don’t throw up, your not trying hard enough.

  • Stretching at the Amphitheater

    Stretching at the Amphitheater

    Three brave men showed up for the beatdown in rainy morning. YHC felt strong need for stretching workout so here is how it went:

    Mosey to the Amphitheater.

    COP: deadman hang x 10, arm circle x 10, helicopter x 10, imperial walker x 10.

    Exercises: Side Lunge Stretch, Calf Stretch, Chest and Shoulder Stretch, Glute Bridge, Standing Quad Stretch, Wilson’s Wife, Standing Hip Flexor Stretch, Butterfly Stretch, Standing Hamstring Stretch, Reclining Figure 4, Lying Knee-to-Chest Stretch, and etc.

    Numbers and Names.

    Announcements: BRR

    Swirly took us out.

    NMS: Swirly shared a lot of stories about the BRR.

  • WTH 4.1

    WTH 4.1

    We did 4.1 miles today with 5 pax present for a little warm but rainy morning! 

    Mosey past the dry cleaners to hang a right into the large apartment complex where we did a little warm-a-Rama. 

    Arm circles x 15 

    Reverse x 15

    Imperial squat walkers x 15

    Merkins x 35

    Mosey to a long straight away in the complex for COP #1

    We did 11s merkins and jump squats

    COP #2 

    Next to Dunkin’ Donuts for merkins on your own.

    Mosey back to the flag for the last push!

    All in all we hit the parking lot at 6:15 where we did not complete our 200 merkins but assigned the last 64 for homework! 

    All in all a strong presence and tough one with longer run lengths to push distance on this 4 mile plus bootcamp! 

  • We Will not get wet!

    9 Bootcampers took off one way to start the morning while 6 other took off for a run.

    COP

    SSHs, DQs, Helicopters, Cooperhead squats, Merkins, Imperial Walkers, and Jazzercise

    Mosey to front of school and partner up.

    Partner runs, while other does called exercise.

    Exercises consisting of, Incline Merkins, Jump Squats, People’s Chair, Arm Circles, Dips, Burpees, and Monkey Humpers

    Back to flag – Burpee Ring of Fire

    Numberama, Namerama, Honeymoon took us out

    Blood Drive Coming up – See Slack

    HDHH tonight at Hardywood Westcreek – Ms, and 2.0s Welcome

    NMS;
    Enjoyed the mumble Chatter this morning! Way to work men!

    Duke