Category: Richmond, VA

  • Detour

    7 Stallions fought of the wet weather and the fart sack for a bright and sunny Heartbreak Ridge beatdown courtesy of YHC. While the mumble chatter swung from a Gridiron Beast to vaccinations and the fallout, in came Handshake on two wheels just as the clock hit “go time.”

    Mosey to the PES teacher’s lot, on the line for a dynamic COP warm-up

    • walking russian soldiers
    • walking Lt. Dan’s
    • walking Hillbillies
    • polar bears
    • dead man hang

    The Thang

    Exercise I: Dora Dora

    • 100 hand release merkins
    • 200 Monkey Humpers
    • 300 LBCs
    • 1 ill timed bowel episode for the Q from MHs to LBCs

    T-claps for Handshake taking on the overwhelming share of the Dora with YHC. Burpees for the six and the porta jon dweller.

    Exercise II: Triple Check

    mosey to the bball court at QMS

    pace car – bear crawl to the third basketball hoop, run back

    people’s chair and donkey kicks

    light yoga flexin’ for the six

    Exercise III: Dean Smith’s 4 Corners

    Mosey to the track. One lap around to melt clock.

    10 merkins, 20 WWIIs, 30 Plank Jacks, 40 second people’s chair, mosey back to the flag

    3 MOM, 5 merkins until the end time.

    Numberama, Namerama, YHC took us out.

    Moleskin

    Strong work today by the PAX. YHC tried to keep folks movin’ and dry to fight off the cold wet chill that struck overnight. Appreciate sticking around after YHC had to detour briefly. Can continue to confirm “uneasy stomach” as a side effect of the one and done from Johnson and Johnson.

    3rd F this evening. Corned Beef has the Q.

    Happy Hour next week on the 24th. See other BBs for details.

    Thankful for the opportunity to lead today. Have a great day, Fellas!

  • Punisher Mullet

    After a nice warm weekend, Punisher welcomed a cool 50 degree and falling cloudy evening. With daylight savings we had a no rain and dry conditions for a change and we brought the gym to the front yard. Here is what went down:

    COP

    We mosey to the front yard and circle up for 10 SSH, 10 Imperial Walkers, 10 Suzanne Summers on the left then 10 on the right for the street crowd, 10 scorpions.

    THANG

    YHC brought his bag of bands and passed them out and we inserted some body weight exercises for 7 total stations.

    We did a Tabata where we worked out for 4 minutes at each station. Then we rotated clockwise. The 4 minutes were broken down to 8 ea of 30 seconds with 20 seconds exercising and 10 seconds off. Stations were below:

    Station 1 – Hand release push up execute 10 then plank for remaining 20 seconds.

    Station 2 – 50 lb band stretch. Hold the band with elbows at shoulder height arms parallel to ground and pull away from chest.

    Station 3 – LBC’s

    Station 4 – Shoulder raises

    Station 5 – Arm Curls

    Station 6 – Squats

    Station 7 – Tricep extensions

    We then divided into 4 man team and 3 man team for 1 rotation of Partner 1 (P1) – performing 10 Donkey kicks then wall sit for count of 10, rinse repeat until timer returns. Partner 2 (P2) – flutter kicks. Partner 3(P3) – Ran lap around front yard as the timer. Everyone did one rotation.

    Then we circled up for a circle of pain for the last 3 minutes. First was 5 WW2 situps while the rest of the group held their feet 6 inches off the ground. We then performed flutter kicks for about 40 seconds.

    Namerama and Numberama. Upchuck took us out in prayer this evening.

    Moleskin

    With everyone working out in a circle the mumble chatter was abundant. With our rockstar younger gents we quickly digress into Hair Nation…then hair…how some of us used to have it…mullets…then Mike Gundy just came out. No one can sport a mullet like him, or rather, he is the gold standard of mullets. Check out the pre-mullet video below and you can see why he grew one later. He defends his players like family.

    Great workout gents! It was an honor to lead.

  • Come and Join Us!

    Four early bird PAXs gathered around the Early Bird Biscuit Co. store and started running toward Dogpile.

    The route is the usual, except a couple of detours. Starting with Robinson street to the park, and took left, right around the lakes, and took left toward the toll gate and crossed the road and ran up to Dogpile. Return route

    PAXs are eager to recruit new breakfast clubber.

    Numbers, Names, YHC took us out. YHC loves F3RVA PAXs!

  • 5 for 5

    Getting back at it for a weekly running after taking off a few months is never fun… but when you are meeting up with your crew it makes it at least tolerable. Accountability to meet someone else at 530 AM is a driving force for many of us to get out of bed in the morning. (unless its below 42 and raining then you are just crazy). ACCOUNTABILITY (Q2.5) – F3 Nation

    Running AOs can be more difficult to plan than the standard bootcamp. Trying to find a route that will allow for all to push themselves but at the same time not leave a pax behind or get them lost can be challenging. This time we did a simple 5 mile route that made a big circle around Pump road area. There wasn’t any scenery for the pax on this morning.. but the conversations were great. everything from pax members putting the cloths on inside out in the dark to new jet airplanes being build to that one former rabbit that we came across many many many moons ago.

    Stay strong out there guys and thank you for the accountability.

    v/r
    John Gypsy Boles

  • 2 FNGs at Satan’s Hill

    Warm up

    Prostitute-20 merkins at start every time, 20 WWIIs, 25 Plank Jacks, 30 Dry Docks, 40 Squats

    Triple check- Jerkins, Merkins, running length of parking lot

    Welcome two FNGs (Roundabout and Popeye). Hope to see you both back out soon. Way to start the week off right!

  • “Get It Out”

    Ten warriors of The Gloom banded together to face the first Monday of Daylight Savings Time Darkness at Hoedown. Temps were sunny and 70, yet again, for what YHC announced (incorrectly, YHC might add) as “National You are Wrong Day.” (The correct name is National Everything You Think is Wrong Day – https://nationaldaycalendar.com/everything-you-think-is-wrong-day-march-15/).

    If YHC has this right, everything the PAX did was, more or less:

    Mosey to the School Wall for 10 Donkey Kicks, in cadence.

    Mosey to the Front of the School for the COP:

    SSHs
    Mountain Climbers
    Imperial Walkers
    Dead Man Hang (OYO)
    Bodo’s Sky Stretchers (w/tippie toes)
    Hillbillies
    LBCs
    1 flutter kick, Vinny-style (aka, Freddie Mercury)
    Flutter Kicks
    Scorpion Kicks
    HRMs

    Mosey to the front of Third Church. Find a space on one of the many beautiful walls. (Bodo’s requested that the PAX PLEASE do not leave footprints on the walls or in the landscaping.) The Q requested 10 donkey kicks, OYO.

    Mosey to the Third Church Alternate Parking Lot.

    Partner up for Swirling Blocks of Pain:

    Round 1: Partner 1 does Bernie Sanders while carrying the block. Partner 2 does 3 burpees, then catches Partner 1. Swap. 2 loops of the parking lot.

    Albert Gore & Family.

    Round 2: Partner 1 runs while carrying 2 blocks. Partner 2 does 5 HRMs (or, maybe it was 3 – it’s Everything You Think is Wrong Day), then catches Partner 1. Swap. 2 loops of the parking lot.

    Stretches.

    Round 3: Partner 1 bear crawls. Partner 2 does 5 block thrusters, then catches Partner 1. Swap. 1 loop of the parking lot.

    Albert Gore and Family.

    Round 4: Partner 1 crawls bear (or is it “crawl bears?”). Partner 2 carries 2 blocks around the loop, then catches Partner 1. Swap. A single loop of the parking lot was plenty.

    Stretches.

    Mosey to the front of Tuckahoe Elementary School for a set of donkey kicks.

    Mosey 20 yards to the bike rack for Elevens. Hand release mercans and box cutters.

    Mosey BTTF for some Mary.

    American Hammers, Rosalita’s, Hello Dolly, reverse crunches/gas pumps, flutter kicks.

    Number-am-a, Name-a-ram-a, Pucker took us out.

    Announcements:

    HDHH next Wednesday the 24th at “after workish” in West Creek. YHC thinks HoneyDo said “Hardywood West Creek” but advises the PAX to head towards the Capital One campus and grab a beverage at each watering hole until the PAX are found. YHC will join virtually from south Florida.

    TYA is assembling persons-of-interest for the BRR. Everything YHC has ever heard makes this sound awesome. Looking forward to it. September 8-11 or so (Thurs-Sunday). Run mountains in the dark or light until you drop. Then, contrary to all of your parent’s advice, get in the white van that is waiting at the rest stop in the middle of the night. Repeato for 30 hours.

    NMS:

    Handshake posted an epic family moment this weekend. Any PAX who have not seen it, head on over to Slack and check it out. “Get it out! Get it out!” Many a tear was shed laughing during today’s Donkey Kicks. Well done, Handshake. Kudos to the M for anticipating your children’s giddiness and filming the event.

    YHC learned some new profanities during the last round of the Swirling Blocks of Pain today. Frankly, that’s hard to do given YHC proficiency with profanity. Crawl bear is awful. YHC thanks Sippy Cup for introducing the CB to YHC some years back.

    UpChuck spits the bit.

  • Rosetta’s Mom has got it going on

    Four decided on a late start this morning due to daylight savings time. The PAX launched from Starbucks at 7 just as Wilson and Nancy Lopez were returning. OC planned an 8.5 route around Midlothian (Tour of Charter Colony, Midlo Mines, Salisbury, etc.). A brief teaser at mile 7 when the Starbucks was in view…but the PAX continued on to make it 9 miles.

    YHC has the worst memory and couldn’t even begin to recall all of this morning’s conversations. All worth remembering though. Just ask one of the other 3 for the details.

    At one point, Rosetta yelled out “Hey Mom” to a passing runner. Is that what he calls all the ladies? Turns out, it really was his mom…out for her Sunday run with a friend. Both seemed equally surprised to see each other.

    A bit chiller this morning versus this past week, but as Boberry put it before, the camaraderie of this group makes it 70 and sunny. The plan for next week is 13.1…Boberry’s first half.

  • Stew in His Stomach

    4 made it for 4.6 in today’s rendition of Sunday afternoon Off the Books, Tuckahoe Edition. Temps were (again) 70 and sunny. When it doesn’t rain, it doesn’t pour.

    Route: Tuckahoe Elem to Forest, through parking lot to Ziontown Road, right through the cut-through to Rosslyn Hills, left to September becomes Countryside, left to Ruggles, left to Rosslyn Hills, and back through the cut-through. Picking up University to Ralston to University to Wood to Lakewood to Beechwood to West to Lindsey and straight on ’til dawn. 4.65 miles.

    NMS:

    Lots of guys on the DL. Bacon Bits is nursing a playground injury. No Hutton today – hope his back heals quickly and the audits get done as well. Splinter is off to warmer climates to watch kids playing beisbol, we assume in the Dominican Republic somewhere.

  • 5 Years in DaVille!!

    Around 5 years ago, the hard launch of DaVille took place on Tuesday, May 22nd 2016 (https://backblasts.f3rva.org/2016/03/22/sucking-wind-at-daville/)

    The PAX gathered at DaPile for a celebration, reunion and beatdown all in one! 12 warriors leaped out of the fart sack to show up at the Atlee High School (not Chickahominy Middle School thanks to a location change a few years ago) for a celebratory fun fest that went something like this…

    Spit took the Q

    Parking lot tracers (in honor Lab Rat) and then mosey to a grassy COP spot.

    COP All IC – 25 SSHs, 10 don quixotes, 10 hillbillies, arm circles, 25 LBCs, 20 merkins.

    Mosey to the basketball court

    Suicides (in honor of Circle K) – 1) normal suicide, finish with 25 LBCs 2) burpee suicide, finish with 25 LBCs 3) reverse suicide, finish with 25 LBCs

    The Carpenter took the Q

    Mosey to the bus loop.

    Partner Four Corners – partner up, one partner does a four corners around the bus loop (5 burpees, 5 two-count mountain climbers, 5 hand-release merkins, 5 dips) while the other is doing LBCs.

    Reverse Partner Four Corners – same partner, one partner does a four corners in the opposite direction around the bus loop (10 burpees, 10 two-count mountain climbers, 10 hand-release merkins, 10 dips) while the other is doing Dying Cockroaches.

    Mosey behind the softball and baseball fields all the way back to the football field parking lot.

    Opus took the Q

    Mosey to the hill.

    Partner up – One partner runs up/down the hill while the other works on 100 squats, 150 LBCs, 200 merkins – take turns and increase.

    Opus called time and the PAX moseyed back toward the SF and stopped multiple times with various exercises.

    Numerama, Namerama, Announcements, Opus took us out

    Naked Mole Skin!

    The Carpenter fondly recalled that first F3 morning nearly 5 years ago when Abacus told him to show up and stop talking about “this F3 thing and actually join up and DO IT!” The Carpenter went to the wrong location on 3/22/16 because the pin on the F3 app pointed to the middle school. He remembers a morning unlike any other and that started his F3 journey. Circle K had the Q that day. Lab Rat was talking and making the experience more fun in the process. Abacus was intense (big surprise). The others supported and we started what has become a strong set of AO’s here in DaVille.

    The PAX was ready to get to work on this last pre-daylight savings time workout. Spit featured some of the finest exercises of the DaVille years with parking lot tracers, a classic COP and suicides.

    The Carpenter took the PAX to the bus loop because that is where he met up with the PAX years ago. He brought back the four corners (though different exercises) and added a change with having partners with one staying to do LBCs or Dying Cockroaches at the entrance. The Carpenter recounted a time when 5-6 of us were doing some exercise there in the dark when a police car turned in and we all rolled out of the way to save our lives. Fortunately, we did not have that happen this morning!

    The plan was to take the PAX to the hill behind the football field. The Carpenter thought he could take the PAX on a more direct route by going behind the softball and baseball fields… WRONG! That was a LONG mosey and it included treacherous holes, ravines and other challenges. The word is that Trout tried to capture a beaver or something along those lines and he smashed into the baseball field fence.

    Mudface and No Idea pressed through the run and caught up. The report is that they simply listened for Lab Rat’s voice and followed the sound through the wilderness until they reconnected with us!

    The Hill in the back provided a good challenge and the PAX noted how the whole area had been cleared out. We anticipate more visits to The Hill in the near future!

    In the end, the PAX put in the work and was rewarded for another “push yourself, don’t hurt yourself” and “you vs. you” workout.

    F3 is unlike anything else. It is a gift.

    Let’s keep this gift alive and well.

    Let’s EH some more guys (sad clowns) who make excuses but not positive changes in their lives.

    Let’s encourage one another when we slip back into those tendencies.

    Life is hard.

    We need encouragement, challenges, laughter and ample beatdowns to keep things moving forward and maintain hope in the midst of all of life’s challenges that are coming our way.

    SYITG!!!!

    ~ The Carpenter

  • Over the Bridge we Go!

    COP
    SSHs, DQs, Copperhead Squats, Arm Circles, Merkins, 3 Burpees OYO

    Mosey to the bridge

    Alternate light poles with excercise

    Round 1 – Jump Squats, Merkins

    Round 2 – Dry Docks, Lunges

    Round 3 – Box cutters, LBCs

    Round 4 – Burpees

    Mosey to the hill

    Combo Up the hill – Butt Kickers, High Knees, Broad Jump Burpees, Some merkins mixed in with LBCs, and AYG to the top.

    Back to the flag

    Numberama, Namerama, YHC took us out!

    Announcements:

    HDHH – 24th at Hardywood

    Boberry doing a Blood drive

    Numerous Community projects! Check Slack for details.

    Strong work today men! Mumblechatter was high and great as usual. Thanks for rocking the bridge, you all crushed it! Have a great day and hug your loved ones!

    Duke