Category: Richmond, VA

  • Sandman is back!

    COP

    YHC showed up for the monday workout and was pleased to see a F3 brother that has not posted in awhile…Sandman, and Yardsale showed up to make 3 for this mornings workout and here is what went down. We mosey to the East entrance for 20 SSH, 10 4ct helicopters, 15 arm circles 10 small and 5 big, reverso, 10 LBC’s, 10 Alabama prom dates.

    THANG

    We mosey to the parking lot for a triple check. P1 – runs 2 laps as the timer, P2 – dips, and p3 step ups on the wall. Do a compleete rotation 2 more times for a triple check.

    We mosey to the back entrance and touch a tree, P1 touches 3 trees as the timer, P2 – Donkey kicks and P3 – hand release merkins. We go through all stations for a set and perform 2 more sets for a triple check.

    We mosey to the front of school, the to the east lost to cool down.

    Numberama, namerama, Yardsale took us out in prayer.

    Great workout this morning, glas to see Sandman…been awhile.

    See you in the cloom soon….Cheers….CB!

  • Walter Had a Funday on Sunday

    5 men of purpose stepped forth to enjoy a romp around the river. Conditions remained 70 and sunny. According to the woman who runs with her dog and rarely says hello, the following might have happened.

    YHC and Walter did a North Bank out and back. 2 miles. 30 pound ruck for the beast man and no extra weight for the four-legged beast.

    Four others did about 7.

    One guy biked about 40, maybe 50. But, he did so really fast.

    YHC returned solo, so number, name, quick drink of water for Walter, and Walter said it was time to go.

    ETs followed. YHC thanks those who posted. F3RVA has some exceptional men, and ETs is always a good time.

  • Polish Style

    Facing unrelenting peer pressure, plus an anonymous PAX signing him up to Q, Pierogi took the reigns and led us. An FNG came along for the ride. Here’s what happened.

    Mosey to the parking lot across from the dog park. Disclaimers provided, sufficient to cause even the most litigious personal injury attorney to pass on a case. Cadence is counted differently, apparently, depending on your country of origin, but the faithful PAX followed Pierogi into parts unknown.

    SSHs, dead man hang, arm circles, merkins, LBCs, Roscoe’s mom.

    Mosey to the tennis courts. Four corners, Polish style.

    Corner one: 5 merkins. Corner two: 5 merkins and 10 squats, return to corner one for 5 merkins. Corner three: 5 merkins, 10 squats, 15 heels to heaven. Back to corners 2 and 1. Basically prostitute style, but with cumulative exercises. Corner four: 5 merkins, 10 squats, 15 heels to heaven, 20 LBCs.

    Pierogi didn’t write this backblast, so he will have to settle for my poor recollection of his deeds. We did a bunch of stuff in the big parking lot: sprints, merkins, LBCs, lunge walks, side shuffles. Different, in good way.

    Concessions stand next. Some stretches for our burning legs, then three rounds of 10 donkey kicks. One minute people’s chair, quick rest, and mosey BTTF.

    A quick stretch at the flag and time called.

    Names, numbers, announcements.

    FNG David found us online and self radicalized after listening to some Dark Helmet podcasts. He hung in there. A friendly dude, he’s on the carnivore diet and lost forty pounds over the last year. Even more weight over the last couple of years. He bears a striking resemblance, mostly his hair and beard, to Michael McDonald. And so he was named Michael McDonald. YHC was sad to see most of the PAX unfamiliar with who Michael McDonald is.

    We all enjoyed Pierogi’s beat down. Variety keeps things interesting, and many hands, e.g. many PAX willing to Q, make for light work.

  • 321 Drum Show

    12 HIMs showed up to an AO where tree-choppers are scheduled to arrive at 7am. Respectfully, we moved our cars to the road and relocated the virtual flag.

    According to the guy in the truck who asked us to move, here’s what went down at Dogpile on 3/21:

    YHC thought it would be a good workout to have everyone line-up and carry the person similar to our size, but YHC learned that such exercise has been banned since 2016. so we just did a regular mosey to the field.

    COP:
    Helicopters x12
    Ukrainian Soldiers x12
    Imperial walkers x12
    World’s greatest stretch x3
    Merkins x 10

    Mosey to the tower for a “Rolling Mary”
    3+2+1 of Freddie Mercuries, Flutter kicks, WW2, WW1, box-cutters, while rolling in between each rep, until we reach the tower.

    Tower circuit:
    6 Calf Raises
    3 Incline merkins on each step going up
    Bear crawl around the tower
    3 decline merkins on each step going down modified incline/decline merkins 3+2+1

    6 calf-raises

    Mosey to the Amphitheater:

    2 squats 2 single deadlifts on each leg, up to the top

    2 american hammers, down to the bottom.

    Shadow Boxing:

    2 jabs+1 cross, both sides, 1 min

    2 jabs+1 undercut, both sides, 1 min

    Mosey to the cage:

    Quad-check? Four rounds of:

    5 jump squats

    4 jerkins

    3 pull-ups

    Mosey down to the bridge, and 6 calf-raises on each step going back up.

    Mosey back to the roundabout. 2 mins of mountain climbers, merkins, hand-release merkins.

    COT, Announcements, Prayer Requests

    YHC appreciates the HIMs patience as YHC tests out various work-out combos. Some sad prayer requests were sad today, and we ended with a prayer for the family of a girl whose cancer spread to her brain.

    Twenty-one Pilots resounded in the AO today:

    Stressed out

    Heathens

    Heavydirtysoul

    Car radio

    Holding on to you

    Overcompensate

    Migraine

    Message man

    Shy away

    Tear in my heart

    Trees

    Drum Show

    Lane Boy

    The Judge

  • Glad to have the Monkey off my back

  • You vs. You

    14 Gridiron warriors assembled at the OG of AO’s for a Saturday morning beat-down.  Here is how it went down:

    • COP
      • SSH
      • IW
      • Ukrainian soldiers
      • Helicopters
      • Arm circles
      • Suzanne Somers
      • Merkins
      • LBC
      • Penguins
      • APD
    • Mosey to the football field for Superman meets a Prostitute – figure S around the field with prostitute style reps of the following exercises
      • 10 Mike Tysons – 110 total
      • 20 WWII sit-ups – 180 total
      • 30 CDD – 210 total
      • 40 monkey humpers – 200 total
      • 50 LBC – 150 total
      • 60 APD
    • 3x check in parking lot
      • Run
      • HRM
      • H2H
    • Mary
      • FM
      • Cross leg crunches – each side
      • WWI crunches
      • Chuck Norris
      • Stretching
    • COT with YHC taking us out

    This was a you vs. you workout, with Gomer reminding the PAX not to compete with the man next to you but to get the most out of your reps. Great work from the PAX.  Great to be together with plenty of mumble-chatter and iron sharpening iron.

    God is good all of the time!

    Attila

  • I’m Not the Site Q, But I Have a Route

    A nine line of men built mutual strength through an unbreakable bond at the latest edition of Currahee. Temperatures were 70 and sunny. According to the guys walking super slowly three abreast along the road, the following might have happened.

    Figure Eight Route (if I say it’s a figure eight, it’s a figure eight).

    Old Prescott, do the very tiny loop at the cul-de-sac, and back to Godwin. Then, Maremont out past Raintree, do the Maremont Loop, right on Raintree (watch the walkers blocking the passing lane), and left onto Maremont.

    Do that 2 or 3 times, in whatever order each man chooses. From what YHC could tell, no creativity was requested or demonstrated. Lemmings all followed to their own slaughter.

    Numbers, names, and Lighthouse took us out.

    Announcements:

    F3RVA needs a few good men to volunteer to lead 3rd F activities. YHC is going to move on from The Bridge after 2 years. We are looking for a guy to step up to take this on. The role requires a small amount of organization to get a group to organize trips once a month to lead a workout at The Bridge (and usually stop at The Cumberland Diner on the way back). Give YHC a shout if you are interested.

    Prayers for Handshake’s family member, Charlotte (13 years old, YHC thinks…too young, in any case). She’s a strong kid, and no kid should have to suffer. Prayers for her parents and family as they are forced to endure the unimaginable impacts of cancer.

    Prayers for YHC’s friends Becca (glioblastoma) and Mike (health trainwreck).

    Keep our men and women in the uniformed services safe, and watch over our men and women who put their lives on the line in the intel community.

  • Solo Loco

    1 HIM emerged from the gloom for a solo beatdown at Loco Motion! A little Warmarama in the parking lot.
    The Thang!

    Light Post Ladders Core Shredder- perform 10 reps of any core exercise at the next post but must return to the first post after every following post to perform 10 LBCs.

    Parking Islands –

    Perform 3 Mike Tyson’s on each end of every island.

    Light Posts to the flags – 10 Plank Jacks & 10 Commandos at every light

    5’s – Box Jumps / Burpees at the flags

    Box Jumps and Dips at the bus loop.

    Light Posts – 10 WWII’s and SSH’s at every parking light.

    10 Burpees

    Run the big 4 Corner with High knees and butt kicks. 10 Jump Squats at every corner.

    This AO always seems to require a lot of moseying!

  • Road Trip

    It was a cardio themed off campus tour for the 9 PAX at Twin Team. Lounge Management was not pleased…………..but we all made it back alive.

    Mosey to back of the school for Warm Up: Walking Arm Circles, Side Shuffles, Minecraft Walk, Knee Pulls, Bernie Mummy Kicks, Butt Kicks. Might have missed a few.

    Mosey to the back road and line up: Indigenous People’s Run. Nothing fancy, man in the back sprints to the front. We navigated down the pitch black side walk on Robious Road and turned left into the neighborhood. Right turn and all the way down the the Cul-de-Sac. PAX complete 50 LBC.

    Going back up the road: 5 merkins at right side mailboxes, 10 WWII sit-ups at left side mailboxes.

    Reform the line and indigenous people’s run to the next intersection. PAX complete 50 Freddy Mercuries.

    On the way up the big hill: 5 Squat Pulses at the first mailbox. Add 5 at each additional mailbox. I think we worked up to 60. Run to the top of the false peak and regroup.

    Indigenous People’s run down the hill. Stop at the intersection for 50 flutter kicks. Indigenous People’s run out of the neighborhood, right on Robious, stop for 25 incline merkins. Cut through BWES back to the flag as our line gradually disintegrated.

    50 dips to finish things off.

    Numbers, Names, Announcements, Prayer Requests. Last Call took us out.

    Final Thoughts: Excellent work by all the PAX this morning! It was great seeing Sin Bin back out. I think this may have been one of Last Call’s all time favorite workouts. We covered a lot of ground and got the heart rate elevated. Until next time……………….

  • The Final Ponch of Winter ❄️➡️☀️

    The final Ponch-led beatdown of the winter kicked off under a dark, quiet sky, the kind where the world is still asleep but the stars are putting on a show. It had that calm-before-the-storm feel… and then…

    Man Down.

    Mid-mosey, Woodsman went down—sprained ankle, Wounded in Action. Immediate respect to the PAX for rallying, checking on him, and making sure he was squared away. Wildcat came through with the ambulance and doctoral expertise. Woodsman, heal up brother, we’ll hold the line until you’re back. 💪,

    The mood started gloomy, dark, a little heavy… but like all good mornings in the gloom, we got to work anyway.

    The Thang

    After a brief stretch warm-up, we mosied along and got to what Nancy dubbed it a “Beach Body Workout”… and he wasn’t wrong.

    Summer is coming, men. Whether you’re ready or not.

    🔥 Circuit 1 – Cardio Warm-Up (IC)

    • SSH
    • Heismans
    • 1-2-3s
    • Butt Kickers
    • High Knees
    • Mummy Kicks

    ➡ Run

    💪 Circuit 2 – Core Crusher

    • Flutter Kicks
    • Leg Lifts
    • Rosalitas
    • Freddie Mercurys

    ➡ Run

    🫡 Circuit 3 – Merkin Madness

    • Regular Merkins
    • Wide Merkins
    • Diamond Merkins
    • Hand Release Merkins

    ➡ Run

    🏋️‍♂️ Circuit 4 – Shoulder Burn

    • Arm Circles
    • Overhead Arm Claps
    • Apple Pickers

    ➡ Run

    ⛰️ The Finish

    • Climb to the top of the hill
    • Turn and descend
    • Sprint it out back to the flag

    No music. No distractions. Just breath, grit, and the sound of feet hitting pavement.

    🧠 Moleskin

    What started as a dark, uncertain morning turned into a reminder:

    Even when things don’t start right… you keep moving.

    • We lose a man early → we adapt
    • It’s cold, dark → we push anyway
    • Legs tired → we climb the hill

    That’s the work.

    And those stars overhead? Beauty!

    Just a reminder that even in the darkest moments, there’s still light if you look up.

    🙏 COT

    • Strength prayers for Warby, Swoop, and Crab Grass as they take on their thang this weekend—go get it.
    • Prayers for Woodsman—quick recovery, brother. We’ll be ready when you return.

    Honored to lead the final Ponch beatdown of the winter.

    Spring’s coming… and so is the next level.

    SYITG 💥