Category: Richmond, VA

  • Ruck or Run

    Pool Boy Rucked, and YHC Ran.

  • The Force is Strong With This One

    4 Gloom Warriors (1 FNG) Made it to Rockwood Park for the final edition of Rocknroll in 2025. We had Pierogi, SOJ’s most consistent weekend warrior. Then Pool Boy, who hasn’t been seen at Rockwood in over a year. YHC, and Yoda, our FNG.

    Things started at the basketball court, with the standard warmarama.

    COP 1

    Suicides.

    10 merkins at Quarter, Half, 3 Quarter, and Full court. 20 LBCs every time at the baseline.

    Mosey to Quadzilla’s Hill, with a stop for some chair dips on the way to the hill next to the concession stand.

    COP 2

    Elevens

    Run to the bottom and 10 squats, Bernie up to the top for 1 merkin.

    Mosey to the baseball field, with a stop for some Pole Smokers on the way.

    COP 3

    7 of Diamonds

    7 Box Cutters at each base

    Bear Crawl to First, side shuffle to Second, Crawl Bear to Third, side shuffle home.

    21 second planks at each base on the second round.

    Mosey up to the summertime parking lot, where a whiteboard just happened to be ready.

    COP 4

    F#%K Cancer

        Flutter kicks  x20 DC
    V Ups.             X10
       Commando Jacks x10
       Kraken Burpees (Burpee with 3 Merkins) x10
             Commando Jacks x10
        1   All you got Run the length of the field and back
    lt. daN   x10
            Commando Jacks x10
          LEgo Mucho x10 narrow, wide, regular squats
            Run the length of the field and back

    Mosey back to the flag for some Booyah Merkins and Bro code WW2s

    Great to be back out at Rocknroll. I have to give the M credit for the EH on Yoda.

    Please keep my parents in your prayers, as my mom starts chemo on Monday.

    Everyone have a safe and Happy New Year! It was my privilege to lead.

  • Cinquenta e tres

    Four gathered this morning at Atlee High School for a non-themed birthday celebration that went like this:

    Mosey to the Atlee High School entrance

    COP: Invisible Jump Ropes, Helicopters, Don Quixotes, Arm Circles, Reverso, Ball Dippers, Merkins, American Hammers, Heels to Heaven

    Mosey to the bus loop entrance to Atlee

    Tabata – 5 rounds

    • Round 1 – One legged lunges, other leg
    • Round 2 – Half Burpees, Synchronized Mountain Climbers
    • Round 3 – Freddie Mercuries, Flutter Kicks
    • Round 4 – Merkins, Dips
    • Round 5 – Burpees, Donkey Kicks

    Mosey to basketball courts

    For 10 minutes, do as many rounds as possible of the following: 5 Pull-Ups, 10 Merkins, 15 Squats

    Mosey to VSF for 2 Minutes of Mary: LBCs, APDs, Rosaletas, Hold 6 inches for count down from 30.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out

    NMS:

    Always a great way to start a Saturday at an F3 workout. For YHC’s birthday Q, it was nice to keep the milage low and keep the PAX together with much mumblechatter throughout the bootcamp. The 4 of us were joined by Lab Rat at the Local Cup.

    It’s hard to believe that YHC has had 10 birthdays since joining F3 back in 2016. F3 helps me to prepare for the next year during the COT. It somehow makes it easier to grow old.

    The backblast title is a shout out to YHC’s daughter who is living in Spain until June but having a great time.

    I’ve proved that you can teach an old dog new tricks by being able to navigate the changes of the new F3RVA website.

    Announcements: New Year’s convergence – January 1 at 7 AM at Dogpile.

    Gotta Run!

    Phonics

  • Where oh where did our little Hitch go?

    0600 and 7 second YHC hops out of the car to 4 waiting Pax members and we start out on a journey reminiscent of the recent Upchuck non-sensical Q. We stop on the opposite side of the Boulevard to do a COP because Oyster said “if Hitchhiker shows up late he’s never going to find us” a few minutes later (0605?) a lone headlight comes in to the parking lot, it was Hitch.

    We continue our COP and apparently Hitch made a bee-line for the Carillon because new never saw him. We moseyed back over the warm up Circle and hollered his name but we quickly gave up and continued back on our original journey.

    We moseyed and every 1/4 mile we stopped and did 10/20/30 of various exercises. We saw roughly 20+ Deer on our journey and covered 3 miles. Hitchhiker was found wandering with 8 minutes left.

    Announcements – Breaking Break is open for January, New Years Day Convergence at Dogpile at 0700

    Prayer Requests – none

    NMS – fun morning covering some rare territory, glad to not be alone

  • Farewell to 2025

    14 noble warriors shaked off the Christmas fart sack to celebrate all that was great in 2025.  Here is how it went down:

    • COP
      • SSH
      • Ukrainian soldiers
      • IW
      • Helicopters
      • Arm circles
      • DMH
      • Merkins
      • LBC
      • Penguins
    • Burpee march – burpee each parking spot (about 13-14) chased with 20 LBC and 25 APD; rinse and repeat for 3x
    • Mosey to the turf field to celebrate 2025 – run the length of the field with 20 reps at one end and 25 at the other; 12x for each month of 2025
      • HRM
      • WWII sit-ups
      • Squats
      • CDD
      • H2H
      • Monkey humpers
      • Chuck Norris
      • Side crunches, each side
      • Jump squats
      • Merkins
      • Irish hammers
      • Squat thrusters
    • Cool down with a 4th quarter of 20 LBC, 25 APD
    • Mosey back to the parking lot for one iteration of 15 wall sits with air presses, 20 leg lifts, and 10 Mike Tysons
    • COT with YHC taking us out

    Time to celebrate 2025 – several PAX members reached respect and Fireman Ed kicked cancer’s @$$.  Grateful to that this PAX of immense respect was healthy enough to post regularly. 

    Party tonight to celebrate Fireman Ed.  Convergence on Thursday at 7 am at Dogpile.

    God is good all of the time!

    Attila

  • HIM HIM CLOWN

    The Bon Iron gang hopped aboard the DTH Pain Train, everyone with freshly pressed F3 t-shirts and full of enthusiasm for some new ideas. Accompanied by some fine alt/rock from the end of the last century, here’s how these SIX HIM’s conquered the hard thing:

    The THANG: 

    WARMERAMA: 

    • ROCKIN BEATS ON
    • Mosey lap around the big field and circle up
    • Welcome & Disclaimer
    • Warm-up Reps IC

    COP #1:

    • Mosey over to the school for a WALLODORA
    • Partner up, one completing reps on the wall, the other bear crawling up the hill and crawl bearing back down
    • x100 Dirty Hookups
    • x200 Donkey Kicks
    • x300 Hoedowns

    COP #2:

    • Mosey around the school to a grassy spot
    • Partner up for PLT’s – x25 each for x2 rounds

    COP #3:

    • Mosey to the back lot for a LOT LADDER
    • Broad jump between 14 parking lot lines, completing escalating Squat reps at each line

    COP #4:

    • Mosey BTTF and spread out in a large circle in the field to play HIM-HIM-CLOWN
    • While the group completes called reps, one PAX makes the rounds similar to Duck-Duck-Goose, but saying HIM-HIM-HIM until he chooses his victim and calls out CLOWN! ….at which point the chase begins.
    • The loser completes x5 Burpees while the winner picks both the next exercise and who will be next to make the rounds. 
    • Various exercises included: WWII, Freddie Mercuries, American Hammers, Flutters, etc

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  Well done fellas! That wallodora was a hell of a shoulder and quad burner and YHC was very impressed with the enthusiasm that accompanied efforts for Him-Him-Clown. Gotta give a shout out to SPINE for his superman efforts to catch and tag LWoods with a fully extended cheetah leap, and also to TIN MAN who is sneaky speedy! Appreciate having this AO close to home and YHC is planning to attend an Q here more often. Happy New Year fellas. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 01/01 – 7am Convergence at Dogpile

  • Too Much Eggnog

    It was a quiet morning the day after Christmas at Satan’s Hill. YHC assumes everyone indulged in too much eggnog with extra bourbon. Thank goodness for Taziki showing up to take part in the following:

    Warmup with mosey in the parking lot and various IC exercises/stretches.

    COP1: Grabbed coupons and set them at the entrance to the parking lot. Started at the bottom of the hill. 4 stops on the hill to perform various exercises in a pyramid fashion of 5-10-15-10-5 reps. Stop 1 – Merkins, Squats, LBCs, Stop 2 – Curls, Lunges with coupon, American Hammers with coupon, Carried coupons to stop 3 – OH press, Coupon swings, WW3s, Stop 4 – HRMs, Firecrackers, Flutter Kicks, return to bottom of the hill while grabbing coupons to return to stop 2. Finishes with 2 minute to spare for a few stretches.

    Numbers, Names, Announcements (Bridge Sat), Prayers (Traveling)

    Hope everyone had a Merry Christmas!

  • Ho ho ho — phonics on a Friday?

    5 guys, including the aforementioned Phonics, gathered for some good workout time and then some really good grub.

    Short COP…. Dirty dogs, etc.

    Gimme 5

    5 exercises — merkins, donkey kicks, mountain climbers, WW2s, monkey humpers

    do all 5 exercises 5 reps, run to the 1st island and back

    Increase to 10x each, run to 2nd island and back

    increase to 15x each, run to 3rd island and back

    increase to 20x each, run to 4th island and back

    COP again?? — arm circles and helicopters

    Calf raises and people’s chair — 20 calf’s 30 sec people’s chair 2x, 40 calf raises, 30 second people’s chair

    fun times had by all!

    opus

  • Can’t Feel My Legs

    7 Elf impersonators including 1 down ranger arose from their eggnog heavy cocoons to embrace the findings at this holiday version of the Twin Team Lounge. Knees were mostly covered by the Pax but all company was enjoyed. Here is how things went down.

    Mosey to the black top for introductions and disclaimers. Warm up included SSH’s, Helis, Jazzercise, Merkins, Dead Man Hang and a bit of Broga. Mosey over to the play ground for a triple check. Timer runs half the field and returns to find partners doing hanging V ups and Mountain Climbers. Not much time passed so back to the black top for 11’s. Exercises included jump squats and American Hammers. This ate the clock.

    Line up against the wall for Leap Frog Fun. Pax performs Peoples Chair or some opted for Balls to the Wall. Single member bear crawls or lunges across the black top and runs back to the front of the line. Pax caught on after round 1 and decided to adequately space themselves to move this along.

    BTTVF for a bit of plank and additional broga. Numbers, Names, Announcements, Prayers. YHC took us out.

    Announcements: News Years Day Convergence @ DogPile 7 am.

    Rousey is leading a Polar Plunge on Saturday at Reedy Creek. 7 am plunge followed by meat smoking party on site as you warm your bits. Bring your own meats to be enjoyed.

    Naked Moleskin: Great turnout on a post Christmas Beatdown. Good mumblechatter about Holiday festivities and family avoidance. Coffee afterwards is always quality way to catch up with Pax. Great to meet Pad Thai’s, inlaw from Dallas come out along with Dig Dug and Rousey streaking.

    YHC is out of town next Friday so if someone is interested in heading up Twin Team Cafe, I can bring the fixings by sometime during the week.

    Thank you fellas for the opportunity to lead. Always a good time at the Lounge.

  • 52nd Currahee of 2025

    When Bro speaks, people listen.  Here’s where he said to go:

    • R on Pump
    • L on Church
    • L on Copperas
    • L on Ridgefield
    • Cut through Old Prescott
    • Back to Godwin and SF

    Numberama, Nameorama, COT

    MOLESKIN

    The Gang at Currahee welcomed Big Spoon downrange from Tulsa, though he’s native to the WestHoe community, as a Godwin Eagle from way back.  Off they went for 4 miles and change, Bro code style for the final Currahee of 2025.  Fifty-two new routes are coming in 2026.  Stay tuned. Happy Respect Day to Lighthouse.

    ANNOUNCEMENTS

    The Bridge tomorrow – See Kubota

    Breaking Bread – see Oyster for January

    Convergence – 0700 New Years Day at DogPile