Category: Richmond, VA

  • 1st and 10 or 11

    On a wet day with a beautifully drained multi-purpose field the 8 of us
    1st and 10: 10 murkins, 1 burpee at 10 yrs line, sprint 90, jog back to 20, do 9 merkins, 2 burpees, sprint back. 4/5 dentists say rinse and repeat. Starter started with 12 lbs medicine ball

    Derkin gym with partner 11s, mud felt like were were bobba fet being sucked into the sarlac pit. Seymore couldn’t figure out how to hold up Handshake’s feet, and rather than getting a handshake had to duck to miss a right hook.

    back to field: World War Thor:

    2 lines with partner. 2 12 lb medicine ball captain thors and then throw ball to next guy in line, down the line. While waiting for the ball the pax did alternating WW2s and merkins

    Ran to small hill. Bernies with dips 11s

    Circle of trust, Seymore took us out!

  • Escaping Vapors, Audibles, and Post-op Lap Dance

    An assembly of southern gentlemen who untangled themselves from their wives’ predawn embrace gathered at SOT for something decidedly less cushy. Here’s what the runners avoided:

    The THANG:

    COP #1:

    • Mosey to the Field Lot
    • Welcome & F3 Disclaimer
    • SSH, RSoldiers, CSquats, Opus, DQ’s, WWII’s, Oblique LBC’s, APD’s

    COP #2:

    • Mosey to the Football Field & Track
    • THE GREMLIN:  A short distance Beast with variable movement between points
    • Round 1: Alligator Walk & Angle Grinder
    • Round 2: Bear crawl & Burpees
    • Round 3: Crab Walk & Crab Cakes (2-ct)
    • Round 4: Deep Lunge & Dolly’s
    • Round 5: Elephant Crawl & Elbow Plank Leg Lifts 
    • Round 6: Frog Jump & Flutters (2-ct)

    COP #3:

    • Track Catch Me If You Can
    • P1 Does Reps while P2 Bernie Sanders, P1 catches up to switch
    • Lap #1: x1 Burpee 
    • Lap #2: x2 Opus
    • Out of time – mosey BTTF

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Whatta marvelous mumble chatter morning – discussion revolved around multiple audibles (the field was suuuper squishy so moved to track, the hard way would have been absolutely Awful, and OC cane up with Elephant crawl instead of elbow crawl on pavement), the noxious 4th F (a blessing from YHC’s very own rear end, which OC did his best matrix moves to avoid, but failed), and the possibility of a probono lap dance after Draper’s vasectomy (“is there a copay for that?”). Apparently a smaller PAX means greater intimacy. Love you clowns. SYITG
  • Pocahontas AO soft launch

    Pocahontas AO soft launch

    The OTB AO soft launch continued this week with a break from the Pocahontas Middle School track and core conditioning using blocks with a little adventure across the street.

    Today’s journey started with a 15 min prerun around the goose pond and back to the AO.
    Collect the gloves and time to head out.

    Left out of the parking lot onto Three Copt rd. SLight left onto the running path toward Geese landing (cutting out the section of Three Chopt that does not have a side walk). right onto the path to cut over to Thamesford Way.

    Hold at the entrance of the neighborhood to explain the work out today.

    PAX to run the length of Thamesford Way turning into each court along the way. Heading away from Three Chopt turning right into each court, the PAX to do 25 Merkins at the end, then continue to next court. Headed back toward Three Chopt turning right into each court the PAX is to perform 25 WW2s then continue to the beginning of the neighborhood.

    Cross back over Three Chopt and run around Goose Creek pond out to John Rolfe Pkwy. Left on John Rolfe, Left on Three Chopt. Left back into AO.

    NMS: The location is perfect for various running focused Bootcamps with various parks, parking lots, neighborhoods, and tracks to work in anything from a interval training to cadence work to sprints. The only stipulation of the AO is 3 miles minimum (excluding the prerun) Today we nailed down a little over 4 miles with 100 Merkins and 75 WW2s add in 1.25 miles for prerun and that equals a good way to start a Wednesday.

    Keep coming up with good names to call this AO. Comanche is just one option…. So if there are better ideas, post to the AO and lets talk it over.

    See you next week at Dr. Try Hard brings out his 3 miles of fun.

    v/r
    John (Gypsy) Boles

  • Revisionist History

    October 16th, 2015 F3 RVA was forever changed.  From that date forward every workout has mysteriously been 70 and sunny.  Here’s what transpired on the 5th anniversary (observed):

    Mosey to the Amphitheater.

    COP

    • Dead Man Hang
    • DQs
    • Copperhead Squats
    • Jazzercises
    • SSHs
    • Merkins
    • Suzanne Somers L/R
    • Freddie Mercurys

    Mosey toward Rusty Cage

    Triple Check

    • P1 – Run to Cage 10 Pullups and back
    • P2 – Monkey Humpers
    • P3 – Heals to Heaven

    Mosey to Front of Carillon

    Triple Check 2

    • P1 – Bear Crawl to Fence and 10 WWIIs
    • P2 – Hand Release Merkins
    • P3 – Imperial Squat Walkers

    Mosey to Bamboo Hut

    Triple Check 3

    • P1 – Wall Climbs
    • P2 – WWIIs
    • P3 – Run Loop

    Quick Mary

    • LBCs
    • Reverse Crunch

    Mosey to SF

    Numberama, Nameorama, COT

    MOLESKIN

    If there’s one thing YHC has learned over his years with F3 is that success takes an individual effort.  And when one accomplishes something however menial, it should be celebrated and self-focused.  The PAX gathered on this day not to become better but to marvel at YHCs accomplishment in hopes of gleaning just a smidge of greatness.  To truly celebrate this momentous occasion, YHC has put together a timeline of all the times he has inspired the PAX, achieved unconscionable feats of athleticism, and elevated the PAX to heights unimaginable.

    November 6, 1980 – A bandanaed baby is born unto the world and it was said “When this child speaks, people listen.”

    November 7, 1980 – The millennial generation begins.

    September 23, 1989 – Cople Elementary, PE teacher calls for Jumping Jacks, Sit-ups, and Push-ups.  The child says “No, we shall call them Side Straddle Hops, WWIIs, and Merkins” and it becomes true.

    December 31, 2010 – The Chosen One plants a seed in Charlotte, NC using a shovel attached to a flag.  That seed, with the help of a couple of dudes tapped to “Q” the next morning, sprouts and continues to spread, like Kudzu.

    September 2014 – The Kudzu reaches RVA.  Prophets, henceforth known as Corporate, are sent to prepare the way.

    October 16, 2015 – The PAX meets a friendly new guy and a light begins to shine on RVA.  This friendly new guy is baptized in sweat and given a new moniker and it is good.

    February 22, 2016 – Prophecy is fulfilled, EF Hutton speaks for the first time, the PAX listens.  Suddenly the rain at NoToll dries up and the fields become green and lush.

    February 2017 – Friendly competition amongst the PAX triggers a record keeping of data.  EF says to Splinter “the data is good, but make it Big.”

    April 6, 2017 – A golf tournament is held in Augusta, Georgia in honor of F3RVA’s “A Tradition Unlike Any Other”

    April 22, 2017 – America’s toughest road race is challenged by America’s toughest man, man wins

    July 11, 2017 – 2nd annual inaugural Home Run Derby, Hardywood launches a bomb headed for the stratosphere, EF says not today my friend, more burpees.  Ricky Henderson smiled.

    September 2017 – 2nd F is revolutionized when EF creates a new brand of football, something never seen or done before, this popular brand of football shall become known as fantasy football

    September 2017 – Civil War erupts among the PAX.  Fresh off a near death experience, EF leads his team to a come-from-behind BRR victory while bearcrawling to the finish line.

    April 7, 2018 – A new standard of excellence is established as EF completes the Corporate Challenge, few will ever again understand how this is actually done.

    April 13, 2018 – Team Tuckahoe brings home the Century Classic in dominating fashion as EF blows by Marcel Marceau in the darkness of Windsor Farms.  Marcel returns to the School for Mimes never to be heard from again.

    September 2019 – Rematch at BRR, in an act of mercy and extreme sportsmanship EF allows Team Corporate to cross the finish line first.

    September 2019 – 2nd F is once again revolutionized when EF creates a game now known as Cornhole.  Inspired to be the best, the Stache Bros retire from adult entertainment to train full time in the art of the bag toss.

    March 12, 2020 – EF joins the 500 club as officially recorded by Big Data

    October 14, 2020 – EF secures the AO on his 633rd recorded attempt, Swirly was proud

    Alright, alright, alright, maybe this timeline isn’t exactly true and my facts may be a little skewed, but I’ll tell you what is true, and that’s the greatness of this brotherhood.  So many memories have been made, however questionable they may be.  I’ve been inspired and challenged and made a little better each day.  Looking forward to 5 more.  As for this revised history, Upchuck put me up to it. 

    ANNOUNCEMENTS

    Breaking Bread – last Saturday and Sunday of the month – need volunteers

    Beer Mile Saturday 8pm Carillon

    CSAUP – October 23rd

    Shoe Drive – All month long

  • Looked Good on Paper

    Sixteen Hardwood Studs arrived at the plush fields of No Toll this morning to see what YHC had in store for an epic beatdown for the ages. Fields being a bit waterlogged caused an audible in the plans. To the best of memory, this is how it all went down.

    5.30 struck, slow mosey to the far end of the parking lot.

    Warmarama – SSH’s, DQ’s, Dead Man Hang, Freddie Mercury, Heals to Heaven, Arm Circles, Reverso. Warm, Lets get started

    THANG 1: Hightower Workout

    5 Exercises with 9 reps each. Burpee Style. Line up at the edge of the parking lot, sprint to the other end, perform said exercises & sprint back. Exercises include Burpees, Plank Jack Burpees, Hand Release Burpees (3 Hand Release Merkins for each Burpee), Jump Squat Burpees (3 Jump Squats for each Burpee), All in One Burpee (1 plank jack, 3 Hand Release Merkins, 3 Jump Squats for Each Burpee). AG for the 6

    THANG 2: Inchwork 11’s

    Mosey over to the Drive Aisle for 11’s with WWII’s and Elevated Merkins on the Curbs. In between, Inchworms (Bearcrawls with a Merkin middle) and reverse lunges.

    THANG 3: New Market Sprints

    Back to the parking lot to line up for 5 sets of all out sprints. Mosey back, New Market style

    BTTF for Merkin Ring of Fire (9 Merkins each).

    Numberama, Namarama, Announcements, YHC took us out

    NMS: Hightower work out was performed in honor of fallen F3 brother and Myrtle Beach police officer Jacob (Hightower) Hancher. Killed in the line of duty last week.

    Myrtle Beach, South Carolina, police Officer Jacob Hancher fatally shot in line of duty

    5 and 9 were based on the Bible Verse Matthew 5:9 – Blessed are the peacekeepers, for they will be called children of God.

    Mumble Chatter over the burpees until we got to the Inchworm 11’s which took the toll on the shoulders. As was said numerous times by Wilson, this routine looked good on paper but was brutal in execution.

    NMMS: At 5.25, a single enthusiast (named Sparky by the PAX) sprinted by the awaiting PAX and was exercising on his own until he decided to join for the 2nd half of the workout. Hopefully will see him back in the future.

    Announcements:

    Beer Mile (non F3 event) is Saturday – see slack for details

    Shoe Drive ongoing throughout the month. Flange is collecting all his own shoes to give to infants and kids.

    Shirt Orders are in. Doublemint has them.

    Thank you all for the honor of working with you.

  • The COP 2 Miler

    2 Davillians arrived to a misty Tuesday morning at Atlee HS

    This how it went down

    COP/THANG

    The Mosey COP – While running the loop around all the schools getting in close to 2 miles, the PAX stopped on the Q’s call for sets of exercises (ALL IC). Exercises as follows:

    • SSH x 20
    • DQ x 20
    • Imperial Walkers x 15
    • Squats x 20
    • Russian Solders x 15
    • Merkins x 10
    • LBC’s x 25
    • Freddie Mercury’s x 25
    • Heels to Heaven x15
    • Flutter Kicks x 20
    • Bear Crawl x 20 (around bus loop)
    • Crab Walk x 20 (around bus loop)
    • Backwards Lunge x15 (up the hill)
    • Lunge x15 (up the hill)
    • HRM x 20
    • Alternating Shoulder Taps x 15
    • Jump Squats x 15
    • Scorpion Kicks x 15
    • American Hammers x 20
    • Dead Man Hangs x10
    • Leg cross Dead Man Hangs x10

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    T-Claps to Mud Face for keeping up with the PAX. YHC know that this run heavy workout is outside his comfort zone.

    YHC got the idea of this work on Saturday after Rosie mentioned how great it would be to do a hour (in this case 45 min) running COP. Challenge accepted!

    ANNOUNCEMENT

    • Gypsy is collecting gentle used shoes. Message YHC if you have some in Daville to give

    SPIT ON THAT!!

  • Singer’s (Camel) Toe

    Ten tenacious titans settled in for a slow jog around the flat terrain of Westham.

    Route:

    All: Run to Robbins Parking Lot and spill out onto College

    4’s: Take University up to Westham Parkway. Head south towards River Rd

    5’s: Take Lakewood to Wood to Baldwin. Take left onto Westham Parkway from Baldwin…head South toward River Road

    6’s: Take Lakewood to Wood to Waveny. Turn left onto Westham Parkway. Take to River Road. (Follow instructions below, however add the Ross-Road jug-handle then add an up-and-down on Panorama after climbing Highland)

    All: Take Westham Parkway to River. Cross at River to Country Squire then left onto South Ridge. Take down to Westham Station. Take first left up Old Bridge then turn a quick right onto Highland and keep climbing. Turn around when you reach River Rd and head back down to Westham Station. Head toward shopping center and then take the bat cave home.

    Saab abides

  • Delta Punishment

    YHC was hoping for a dry evening at Punisher; however, Hurricane trailing rain/mist was on tap for this workout here is what happened:

    COP

    We do a mosey lap in the front yard of the school back to the front under the canopy for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian soldiers, 10 4ct LBC’s, 10 reverse scorpions, 10 4ct American hammers, 2 WW, and 2 fudds and finally 10 4ct merkins.

    THANG

    Triple Check 1 we divide into 2 groups of 3

    Parter 1 (P1) – Runs lap around the front yard as the timer, P2 – 40 merkins then Al Gore for P1 to return. P3 – LBC’s entire time P1 is running lap. P1 then goes to LBC’s, P2 – Runs lap and P3-40 merkins then Al Gore and finally P3 – runs lap, P2 – LBC’s and P1 – 40 merkins then Al Gore. This is one set, we perform 3 total sets for a triple check 1.

    Triple Check 2 stay in groups of 3

    P1 – Runs lap, P2- Wall Sits for 30 seconds, 15 Donkey Kicks, then Wall Sits for 20 seconds and 10 donkey kicks. P3 alternating lunges each leg entire time of lap run by P1. We rotate like above in triple check 1 for 3 sets and that is a wrap.

    Numberama, Namerama, YHC took us out

    It was a pleasure to lead this evening gents, have a great week!

    Cheers…CB!

  • The Farewell Q

    I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head.

    THE THANG:

    • Stretch it out, get a good warmup in, and mentally prepare yourself
    • Burpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 rounds
    • Suicides — 75-yard increments
    • Partner bear crawls/abs  — one partner bear crawls while the other completes flutter kicks, WW2s, and LBCs
    • One final hill sprint

    NAKED MOLESKIN:

    With all pax completing the workout, I felt a sense of pride in the F3 family. The fact that I, a 22-year-old, was able to create a workout that challenged me and men who are 20 or 30 years older than I am to complete the same workout is insane. The men I have met during my time with F3 RVA are some of the craziest, hard-working, and genuine men out there. If I could leave one thing that may impact each workout from here on out, it would be to compete with yourself. Find someone at each workout who is faster or stronger, and make it your goal to keep up with them. Whether it was DTH, Fresh Prince, Hardywood, and many others, there was always someone I was pushing myself to compete with. Push yourself, don’t hurt yourself, have fun and stay healthy. ~Long Pole

  • Rocks for Jocks

    Warmarama :

    10 F3 count SSH

    10 F3 count Don Quixote’s

    10 F3 count Russian Soldiers

    10 F3 count Cherry Pickers

    The Thang : 

    Mosey to rock pile and choose your poison

    Partner up :

    One man jogs up Satan’s hill while other man performs an AMRAP workout. Switch places when partner returns from jog. 

    1st exercise – ball dippers (side note : the joggers carried their rocks with them for this first round of jogging)

    2nd exercise- Merkins 

    3rd exercise- flutters

    4th exercise- squat jumps

    5th exercise- Tricep extensions using rock

    6th exercise- American hammers

    7th exercise- squats while holding rock

    8th exercise- rock bicep curls

    9th exercise- WWII’s

    DONE (each PAX covered 2.5 miles of running today)

    COT :

    Boberry has the Q for 3rd F tomorrow night at 7 pm. Check Slack for zoom link. 

    Prayer :

    YHC