Category: Richmond, VA

  • Quad Work

    4 men posted at Dapile to get their weekend started right. The PAX decided to hot potato the Q.

    Opus Q – COP, Dora

    Phonics Q – 5 corners

    Bulkhead – Mosey back to the flag with some some exercises, MoM, stretching

  • Over Achievers

    2 HIMs emerged for an OTB pre Lumberyard Ruck or Run this gloom! We departed on our own journeys as 1 rucked and the other ran, but we got to enjoy the same beautiful sunrise and witness a sketchy car pull in and out of the park lot quickly. We met back up just in time to get after the main event at The Lumberyard!

  • I Like To Watch

    5 Eastenders emerged from the gloom for a hot Q potato in this lovely 70 and sunny weather at ye’ ol’ Lumberyard! 1 emerged moments late to find us getting all warmed up in the pickleball courts.

    YHC kicked us off with the Warmarama!

    • Plank Jacks IC
    • Shoulder Taps IC
    • Merkins
    • Toe Grabs
    • Butterfly
    • Wilson / Fudds Wives
    • Deadman Hang
    • SSH IC

    Choo Choo Take the Wheel!

    Mosey to the playground prison yard for a couple 5 set rounds of 3/6/9’s with a mosey to the sheds after sets 5 and 10.

    Wildwood Take us for a Spin!

    Wildwood took us on a 1 mile mosey journey at a smooth pace of 9:30!

    Choo Choo takes back the Driver Seat!

    Wayne Gretz Skies! – do 5 sets of a 9 ct Bear crawl and 9 ct of merkins down the parking lot.

    Bam Bam stepping up to the Q Potato Plate!

    Bam Bam moseyed us over to the football/soccer field to abuse our legs!

    Perform 10 Squats at the goal line. Lunge walk with a twist 50 yards down the field. 10 Squats at the 50 and sprint back to the goal line.

    The PAX moseyed back to the Flags for Ring of Fire.

    • 10 Irish Hammers IC
    • 10 Flutter Kicks IC
    • 30 Sec Plank
    • 10 Under Knee Clappers IC
    • Fox Holes for 2 minutes.

    Numbers & Names

    Announcements – Family Ruck later this month in Richmond. See Slack for details.

    Prayer Reqs – prayers for Bam Bam and his Wife as they try for baby #2.

    YHC took us out in prayer

  • Two by Two

    Today is a special day and I was happy to see 7 HIMS make it out for a beat down. Today is the second birthday of my twins and to celebrate them, I added a small twin theme to the workout. Without my twins, it’s unclear if I would have found F3. I just so happen to choose DTH as my pediatrician and everything else was history. Ya’ll know he recruits at work and glad he kept after me. Sorry he was unable to make it today but Chaplain was present just like at my first beat down at the Crossing almost two years ago.

    Here’s how it went down this morning: Mosey to the single basketball court for the warmup which included side shuffle, karaoke, super mario jumps, reverse mummies, bear crawl, SSH, merkins, Alabama prom dates, and some light stretching.

    Moseyed through the park to the middle parking lot for a 11 with a twin twist: WW2s and double count lunges across the parking lot, stopping in the middle for two burpees at each pass.

    Then moseyed around the walking trail to the next small parking lot for a mini gauntlet with partner: 1st round – partner holds plank, other partner does 22 merkins, then switch; 2nd round – partner holds Al Gore, other partner does 22 squats, then switch; 3rd round – partner holds calf raise, other partner does flutter kicks, then switch; 4th round – partner holds low plank, other partner does CDD

    Mosey to nature center parking lot for a small ladder: 5, 10, 15, 20 4 count mountain climbers and double count American Hammers – 2 burpees at the end

    Next mosey to next parking lot for a Dora: 200 double count toe taps, 200 squats, 200 calf raises, and 200 LBCs

    Indigenous peoples run back to the flag with last person stopping for 2 squats.

    Held plank for last two minutes.

    Announcements: check slack, various 5ks coming up

    Prayers: Big Rigs Family, Deep Dish’s friend in hospital, and Cha Cha’s sister in law who lost a loved one

    Pleasure to lead you guys. Thanks for challenging me to lead this morning Chaplain.

  • Rucking and rolling

    5 HIMS came out early before the light for some morning wood. Big Rig was already out getting miles in but decided to stop and join us. We covered 2.76 miles around the park including a short detour through the woods. Good conversation was had including talk about concussions, bunions and shoes, grow ruck, and work. The more I hear about grow ruck the more I become curious. Don’t think I can swing this fall but maybe in the future. It doesn’t sound like anyone other than DTH and L Woods wants a round two with that. Respect to them. Privilege to lead you fellas this morning.

  • Questionable Cause and Effect

    Why 11 pax you ask…because it’s one more.

    Biggest takeaway was TYA’s apparent hobby of identifying obscure patterns in society…such as identifying a relationship between degrees of prejudice and penis size.

    YHC is still not clear which comes first….

    Saab abides

    RAMM Routes
    6.1 mile route
    5 mile route
    4 mile route

  • The Police Approached Us Before the Workout

    Nine men armed with noble purpose gathered before the dawn on Pi Day (3.14) under the gaze of Richmond’s finest. Temperatures were 70 and sunny. According to Officer Levine’s police report, the following might have happened:

    Mosey to the intersection of the park entrance road and the other park road for the COP.

    75 SSHs
    Dead Man Hang
    Fudd’s Partner
    Wilson’s Wife
    Pigeon right / left
    Inverted Scorpion Kicks
    Imperial Walkers
    Flutter kicks
    Reverse Crunches
    Rosalita’s

    Do Not Mosey

    Touch-a-tree…rounds of 10, 8, 6, 4 (and maybe a mini round of 2), then the actual round of 2.

    Exercises were WWIIs and squats (10/8), then flutter kicks and Carolina Dry Docks (6/4, and mini-round of 2), and then burpees and burpees (round of 2). Congrats to Senor Frog for running all the way to Short Pump and back on the round of 2.
    Mosey to the Carillon.

    Triple check. Three different guys on each team.

    Man 1: Run to steps, bear crawl up the right side, cross in front of the Carillon, do three merkins, run down the left side and back to the flags / center area. But, it’s a race…against your two teammates…

    …Man 2 runs from the flags to the far circle and back (not AROUND the circle, just TO the circle).

    …Man 3 runs from the flags to the near circle and back (not AROUND the circle, just TO the circle).

    If Man 1 returns before either Man 2 or Man 3, then all three do 10 burpees.

    Somehow, on the first round, two of the Man 1 guys beat their teammates, which should, YHC tries to say politely, never happen. 10 burpees for everyone.

    Three rounds for each guy…no more burpees were done.

    Mosey to the Amphitheater.

    From the bottom to the top…increasing at each step, one V-up and one squat, then 2 and 2, then three and three…and so forth.

    …until it was time to mosey BTTASF (Back to the Actual Shovel Flag…thank you to our resident medicinal practitioner, Flatline, for bringing the flag).

    Numbers, names, and Senor Frog took us out with a message.

    Announcements:

    After almost 2 years of running The Bridge (and 5 prior years of running Breaking Bread), YHC is ready to turn over the reigns of leading F3’s Third F’s (along with Oyster) to a new leader. The Bridge needs a man ready to organize – not necessarily attend – but organize, a workout each month for our friends who are working to improve themselves every day. F3’s motto is “leave no man behind, but leave no man where you find him.” These men help us grow, and we hope we help them grow. Plus, for those followers of Jesus, each of us is called to “visit the imprisoned.” The mandate could not be more straightforward. If you are ready to help, please let YHC know, and please spread the word to help us find someone to take the mantle.

    Thomas joined us out of the actual Gloom today…he found us. Way to go! He’s an insomniac who works overnight at a warehouse. How many guys can say that they were going to go home to sleep, but chose to stay up and hit F3? Welcome, Graveyard!

    Happy Pi Day…

    Lastly, please keep our men and women in the military in your prayers.

  • Kettlebell Coup d’État

    The morning began under the capable command of Purple Rain, who kicked things off with good intentions and a kettlebell in hand. However, as often happens in the wild world of F3 leadership dynamics, things quickly devolved into a Hot Potato situation.

    At that moment a decision had to be made.

    Leadership vacuum detected.

    Mission clarity required.

    Hostile takeover initiated.

    Ponch assumed command.

    The plan was simple: pain with purpose, kettlebells with cardio, and just enough running to keep everyone honest.

    The Thang

    Circuit style beatdown with several rounds of the following:

    • Kettlebell Swings

    ➡ Run 50m

    • SSH x30

    ➡ Run 50m

    • Kettlebell Squats

    ➡ Run 50m

    • Kettlebell Skull Crushers

    ➡ Run 50m

    • Mountain Climbers x50

    • Kettlebell Thrusters

    ➡ Run 50m

    Then, in a moment of innovation (or delirium), a new F3 exercise was born:

    The Gloria Estefans (Thanks Nancy)

    In honor of the Queen of Miami herself:

    3-count cadence:

    • Shuffle 2-3 feet one direction

    • Touch the ground

    • Shuffle 2-3 feet the other direction

    • Touch the ground

    Side-to-side rhythm that makes your legs question their life decisions.

    Think Latin dance meets defensive slide meets regret.

    Several rounds later the PAX were properly butt-hurt.

    Complaints were voiced.

    But sometimes leadership requires making the tough calls.

    And sometimes that call is:

    “No, we are not passing the Q like a hot potato. We’re finishing this thing.”

    Mission accomplished.

    Everyone survived.

    COT

    Gratitude for the ability to push ourselves together before the sun comes up.

    And a reminder:

    When leadership falters…

    Sometimes a Ponch-style takeover is exactly what the mission requires.

    SYITG

  • Eight is Enough

    Cold morning but 8 posted at Tunnel Vision for a good work out…including Beaver who drove all the way in from New Kent. Nice.

    Warm up, followed by a Tunnel Walk (1 Burpee at light 1, 2 Burpees at light 2, etc. until 5). Then 4 Corners (25 Dips, 25 Carolina’s, 25 WWIIs, and 25 Squats)…with 5 Burpees at the center. (That should be 40 Burpees so far).

    Picnic benches for a Lindsey (Dips and Step ups). Whitesnake requested we do a Bear Crawl through the parking lot as we headed to our Quadruple Check (Squats, WWIIs, Merkins and a Run).

    Playground for 2 rounds of Steps Ups, Dips, and Squats…for as long as a group took to do 10 Pull Ups.

    Attila insisted that we finish with Abs ;-). So 50 American Hammers, 10 Irish Hammers, 20 Heals to Heaven, and 10 WWIs to finish off the morning.

  • Happy Friday (the 13th)

    Ran the same ol’ route today for the 3rd time. If it ain’t broke, don’t fix it. 9 men and 2 four-legged creatures of the suburbs ran some or all of the following:

    Godwin launch, L on Pump, L on Falcon Bridge, L on Raintree, R on Ridgefield, L on Cox, L on Brookmont, L on Singing Wood, R on Buffapple, R on Pump, L on Burnside, R on Summer Wood, L on Glen Eagle, L on Old Prescott and back to Godwin HS.

    BTTF for COT. Names. Numbers. Announcements: Bogey is a beast. He’s knocked out 4 F3 workouts in 4 days. Heck of a start. The Bridge needs a new lead. The only requirement is being good at nagging. Gypsy reminded us to pick up the phone and reach out to someone. You never know the positive impact it might have. Prayer requests: Charlotte, her family, Wojo’s family and Roger Roger’s family.

    YHC took us out.

    Happy Friday (the 13th) yall! Go make someone’s day better. SYITG!