Category: Richmond, VA

  • early confusion

    It started with 5 penalty burpees when YHC welcomed 9 strong PAX to Hoedown, when we were in fact posted at Heartbreak Ridge. Perhaps inaccurate weather apps or a long absence from the Ridge prompted the slip-up. Either way, here’s how it went:

    COP – 20 SSH, 10 DQ, 10 Crabcakes, 10 Reverse Crabcakes*, 10 Merkins. Mosey to the back of the truck to grab coupons; Ronnie and GP got the special ones. Mosey to the back bus loop.

    Coupon Dora: 100 deep Merkins, 150 crusher curls (squeeze ends instead of normal coupon grip), 200 coupon squats; timer runs around the filling station.

    Unbreakable overhead coupon carry all the way along the loading area fence.

    Move the coupon game: all coupons at the far end of the bus loading area, goal is to relocate all coupons to home base. PAX performs 20x of LBC, FK or jump squats at home base prior to running to move a single coupon 3 poles closer to base.

    Native American coupon carry back to the truck

    We finished the morning up with a Heartbreak classic – 2x over under on the inclined walkway. Crawl bear up the walkway and rail crawl down.

    Numberama, namerama, announcements (Handshake b-day next Tuesday = special Heartbreak Ridge Q) and YHC took us out.

    Solid work by all and a pleasure to be back at the Ridge after so many Spider Run Tuesdays. A couple highlights worth noting 1) reverse crab cakes were the fan favorite COP activity* 2) always interesting when a police officer shows up to top off the cruiser and finds 9 friendly guys in dark clothing, with blocks, by a school, repeatedly running towards him in the gloom. Until next time – GP

  • Prom Dates With the Police

    The Q was a couple of minutes late.  There was most snow on the car than expected.  Luckily Corned Beef was there ahead of time scouting things out.  We took a lap around the school and settled in under the covered area outside the cafeteria.  After a few of the regular warm up exercises (merkins, LBC’s, etc….) we started the Tabata.  20 seconds on, 10 seconds off.  We started with the upper body, moved to core and down to lower body.  We did this for about 40 minutes.  When we go tired, we did a few Alabama Prom Dates.  As coincidence would have it, that’s when an officer walked up behind the two of us to ask what we were doing.  No idea why two men humping the sky in a dark corridor should require any questions.  After a quick conversation he headed back to his car and headed out.  All kidding aside, Hanover Police officers are the best. We ran about  5 minute late.  Numberama, Namarama and we were off.

  • A Dora Selfy

    Eleven strong dodged downed tree limbs for a quiet morning at Hoedown without some of the regulars.  Here’s what transpired.

    Mosey to Spottswood Rd and up Silverspring Dr stopping for a Burpee at each SUV along the way until reaching Third Church back parking lot.

    COP (IC)

    • Imaginary Jump Rope
    • Don Quixotes
    • Russian Soldiers
    • Copperhead Squats
    • HRMs
    • Flutter Kicks

    Mosey to the corner

    Dora Selfy

    • 100 Merkins, 200 Monkey Humpers, 300 LBCs (run a lap after each 25/50/75 of the exercises– 12 laps total)

    Mosey to TES parking lot

    11s – Imperial Squats/ Carolina Dry Docks with a mosey from side to side of lot

    Mosey to the paved hill

    • Clockwork Merkins – 12,1,2….11
    • Counter Clockwork Merkins – 12,11,10…1

    Mosey back to the parking lot

    Mary

    • Wilson’s Spaghetti Party
    • Reverse Crunches
    • Box Cutters
    • APDs

    Ring of Fire and 30 seconds of Burpees

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived to a quiet dark parking lot.  Usually UpChuck is soon to follow, but he’s off on assignment.  At 5:20 PAX started to arrive with Handshake finally coming in hot as the PAX launched.  Minimal mumblechatter throughout the day, but a number of trumpets were sounding.  There’s no shortage of SUVs in the Tuckahoe region, and apparently no shortage of trees down.  Happy Birthday to Faceplant.  Hope it’s a good one.  Solid work gents.

    ANNOUNCEMENTS

    None of note

  • 10 Corners

    Four score and four brave men weathered the cold 72 degrees to take on Satan’s Hill. YHC found himself alone at arrival to SH with only the white Tesla steaming down the hill at the bottom of the hour. Luckily 3 more warriors arrived as the starter gun cracked.

    COP- 25 SSH’s, 10 each: DQ’s, deadman hang x4 ways, Helicopters, Imperial walkers, Russian soldiers. Mosey to top of Satan’s hill.

    10 corners/Cul-de-sac’s. Run to intersection perform excercise, wait for six. Run to next intersection or curl-de-sac perform 1st and next exercise as called by YHC. You get the picture by the last we were doing 10 different exercises.

    Exercises 20 Squats, 10 double count Lunges, 10 DBL count imperial walkers, 10 DBL count flutter kicks, 10 Dollies, 10 Rosalita’s, 10 LBC’s, 10 Merkins, 10 Drydocks, 20 Plank jacks. Lots of running in between. BTF. Some stretches for remaining minute and time was called.

    Announcements: Glow for Galactosemia 5 K run will be in New market on 2/28 at 4pm.

    Prayer requests: Prayers injured reserve PAX that they may join us again soon. YHC took us out in prayer. Thanks for opportunity to lead. Good mumble chatter made the time fly by.

  • Sunday Supper Club

    3 PAX and one pooch assembled for an Off The Books run, Sunday style. Temps were sunny and 70. According to the utility workers in Westham, this is more or less what happened.

    12:10 hours: YHC makes his lunch. Passing on the opportunity for jalapeño hot dogs, YHC opts for salad and left-over, homemade moo-shoo pork.

    12:30 hours: Lockjaw makes his lunch, including a (glazed?) doughnut.

    14:00 hours: YHC leaves his house, jogs 1 mile to Chez Lockjaw.

    14:09:15 hours: YHC meets Lockjaw, da Vinci, and Lark.

    14:09:30 group starts running. 3.2 miles. At some point, Lockjaw mentions inadvisability of doughnut selection. Ahem.

    Loop to / from Chez Lockjaw.

    YHC runs home. Total about 5.3 miles.

    Silent Number-am-a, Name-a-ram-a, Everyman took himself out.

    NMS: After having both the Breakfast Club and Dogpile impacted by ice yesterday, YHC was glad to hit the roads of Westham. Nothing quite like the smell of freshly fallen pines, the tapping of snow and ice falling, and the soft hum of gas generators.

    YHC hopes Lockjaw successfully addressed the doughnut.

    Annoucements: Lockjaw mentioned to YHC last week a desire to add a third running option during the week. Current schedule for several PAX in our area is Tuesday at Spider Run and Friday at RAMM / Currahee. YHC figured Sundays might be an option. Pucker ready to join for runs after 10:00 hours.

    Drop a line if you have interest.

  • Giants Running at Me

    Eight men of the darkness assembled in the after work/school Gloom to pound out this week’s version of The Punisher. Temperatures were precisely 70 and sunny, even after dark. According to the toddler running on the basketball court, this is more or less what happened.

    COP:

    Total bizarre form of SSHs.
    Bunch of other stuff.

    Mosey to the Building Wall

    Do a bunch of stuff, some of it in a circle.

    Mosey to the Bus Loop.

    Do some toe-tapping on the curbs and a few other things.

    Mosey to the Soccer Fields.

    Partner up for Dora, albeit an unconventional one. 50 burpees. 50 merchant. 200 squats. 300 flutter kicks. Pass around any extras for the Pax. On the last two rounds do some runs and then suicides through the basketball court, watching out in the dark for the little man who must have thought eight giants had invaded.

    Mosey back to the bus loop for a medley of lunges, crawls, and the like.

    Mosey back to the brick wall for some partner exercises. 100 donkey kicks and some BTTW for one man. Run + 3 burpees at the turn-around for the other.

    Mosey back to the Parking Lot. Number-am-a, Name-a-ram-a, Johnsonville took us out.

    NMS:

    Solid group for a Monday night. 47 year age gap between oldest and youngest. Solid effort all around.

  • Icy Dogpile Trio

    YHC headlocked a FNG to come to Dogpile. Texts flew back and forth for the past few days with the impending ice storm, sleet and freezing rain. YHC assured him that F3 workouts will happen rain or shine. In fact some of the best beatdowns have been in inclement weather. Dogpile is the best as it is usually the convergence of North and South of the river. A crazy blend of PAX for YHC to introduce to the FNG.

    So to prepare, YHC arrived 15 minutes early to recon the scene, and drove on the triangle route road-slushy and some ice. Drove over to the Amphitheater and clear roads around to the crop circle with some ice patches. I look over to the flag plant site and see Double Mint arrive…ok some PAX are coming. We park next to each other, I plant the flag and we wait and see the FNG arrive, he parks was close to on-time as he had to clear off his vehicle. So we mosey slowly and gingerly down the road, watch for Ice and run toward burpee lake. We run around burpee lake and return to the Amphitheater get up on the stage(we wanted to pick up any late arrivals before the COP and start the COP.

    COP

    We Mosey to the stage, we start with 20 SSH, 19 Russian Soldiers, 15 Imperial Walkers, 10 DQ’s, 20 American Hammers, 20 LBC’s, 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    We go the the lowest Bench and perform 11’s with Bearcrawl and lunges in between. We perform 10 Dips, Bearcrawl to other side, 1 incline merkin, then lunge back 9 dips, bearcrawl to other side, 2 incline merkins lunge back. Rinse and repeat until we get to 1 Dip and 10 incline merkins.

    We then walk run up the stairs to the stone wall for wall sits and Donkey kicks. We sit(air chair) for 25 seconds, then 10 donkey kicks, sit(air chair) for 20 seconds, 10 DK’s then sit (air chair) for 20 seconds. Recover and mosey to crop circle at by AT. We perform 5 merkins, and plank on the curb and walk clockwise for 10 seconds then 5 merkins then PW clockwise for 10 seconds and repeat this for another 3 iterations.

    WE lunge the remaining part of the crop circle then mosey to the flag to wrap up. We numberama, namerama. YHC introduces Josh Hodges to Double Mint again and have had great mumble chatter throughout the workout this morning learning about each other. Double Mint comes up with Peel N Stick as Josh owns a flooring company. Photo for reference below:

    Welcome to F3 Peel n Stick as you have truly experienced the gloom today with small numbers. We look forward to you meeting other brothers from F3 in the near future. Respect for showing up this morning for your first workout.

    YHC took us out in Prayer remembering Albert John Uzel who died earlier this week and is the father of Double Mints girlfriend. We also prayed for our brothers who may be going through some tough times. We are here for you.

    It was an honor to lead this morning and have a great weekend.

    Cheers…CB

  • Staying Safe

    Three brave and somewhat crazy warriors risked the elements to visit the Gridiron this morning.  Conditions remained safe and here is how it went down as we played the hand dealt us:

    Great work by the PAX great to welcome Double D.  God was good today as we remained safe! Tried to make this friendly for the virtual PAX.

    Attila

  • Tabata Run Party of 2

    2 Davillians braved the icing condition on a Saturday morning to get their Saturday fix.

    This how it went down.

    YHC waiting till 6:35 and thought it would a solo day. After taking a lap around the parking lot, Helix made it out and the two of us headed to the MS parking lot

    COP (ALL IC) – SSH, DQ, Helicopters, Imperial Walkers, Arm Circles

    THANG

    Tabata Run – We ran a lap around the schools and through the bus loop stopping about ever 1/2 mile or so do complete a 5 minute Tabata exercise.

    This Tabata was 10 Rounds of 20 secs on and 11 sec rest. We were able to stop about 5 times completeing the following:

    • Toe Tappers
    • Lunges (forward and backwards up a hill)
    • Squats
    • Dips/Incline Merkins
    • American Hammers/Burpees

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Glad to have Helix make it so YHC didnt have to go Solo. We enjoyed a good mumble chatter about the snow, past storms and the damages it caused, our kids, and cold showers

    Unlike the people in this video, both us were able to stay upright!

    SPIT ON THAT!!

  • The Last will be First

    3rd F: (Faith)
    Thank you Attila for taking us out in COT.  I appreciate you raising up Choppa in the prayer as he navigates the new virtual world of college isolated in a hotel room with Covid.

    No one signed up to Q Virtual 3rd F on Tuesday 2/16.  Guys… don’t miss out on this great event as we discuss Faith in a safe environment to express your thoughts.  See 3rd F Channel in Slack or contact Offshore for the Zoom Link.

    Please reach out to someone you have not talked to in a while..  Your call today may be exactly what that person needed.

    2nd F:  (Fellowship)

    1. See Nancy Lopez post in Slack regarding the 5k on the 28th for The GLOW Galactosemia 2021
    2. Splinter is looking for a VCR??? 
    3. Hardywood is upgrading from Alpacas to Llamas

    1st F: (Fitness)

    The THANG:  These were the exercises I was doing every Monday, Wednesday, Friday while stuck in IR and not able to join you all at the Bootcamps or Run AOs

    Mondays each of the following 10 reps 2 sets with AHP (As Heavy as Possible) kettlebell and 32 lb block

    • Snatch
    • Halo
    • Curls
    • Upright row
    • Kettlebell situp
    • Flutter Press

    Wednesdays each of the following 10 reps 2 sets with AHP kettlebell and 32 lb block

    • Halo
    • Jack stands
    • Kettlebell pull through
    • Teapots
    • Front lifts
    • Lawn mower

    Fridays each of the following 10 reps 2 sets with AHP kettlebell and 32 lb block

    • 2 Handed swings
    • Overhead pull
    • Good mornings
    • Kettlebell Situp w/ a press
    • Scissors
    • American hammers
    • 50 LBC

    NMS: Naked Mole Skin
    I have been asked a few times why I start the BB with the 3rd F versus the traditional “here is what we did”. 
    My response is:  Matthews 20:16. 
    I believe that most of us recall the 1st few lines of items we read these days … the generation of Memes, Twitter, and text.. if it can not be summed up in a brief 280 characters its TLDR;.  So IMHO, the Meat and Potatoes of F3 is the Faith and Fellowship.. it is what makes F3 different than any other workout.. the 1st F is just exercises that we can all do on our own if we wanted.. But Fellowship and Faith take a connection and a trusting environment to grow with each other in a Shield Lock.
    (More on Shield Lock:  https://f3nation.com/tag/shield-lock-q1-7/).

    I wish you all the best and look forward to SYITG at the Bootcamp and Running AOs again in March.
    Until then:  Stay Strong gentlemen.

    Thank you for allowing me to lead at Circus Maximus.

    V/r John (Gypsy) Boles