Category: Richmond, VA

  • 4 for a Ladder

    4 Davillians arrived to a wet parking lot at Washington-Henry for some KB fun

    This how it went down

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

    THANG

    The Quadruple Ladder – Using parking lot loop. PAX’s KB on one side and cinder blocks on the other. Complete 4 different exerises will routing between KB’s and cinder block. Reps were increased by 5 each time. This is how it looked:

    5 x KB Swings
    10 x CB Curls
    15 x Goblet Thrusters
    20 x Flutter Kick + Press (w/ CB)

    Rinse and Repeat increase reps up to 100 (called time around 85/90)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    Another one that looked better on paper. As the reps increased, the PAX’s speed decreased. Still a soild workout

    Mumble chatter was light except for Yard Sale going over current life events

    ANNOUNCEMENTS

    • Gypsy is hosting a shoe drive for the month of October. YHC will be collecting for the Daville PAX. See PREBLAST
    • Bulkhead, Corned Beef, and YHC will be running in the 2nd annual Capital Trail 10 miler / 5k. All proceeds to to the maintenance of the trail. Since the event is Virtual we have decided to run on Oct 31st in the morning. Here is the link if you would like to join
      https://runsignup.com/Race/VA/Richmond/CapTrail10Miler5K?raceRefCode=Vvkj8fCl
    • TYA Alternative BRR is set – See PREBLAST

    SPIT ON THAT!!

  • Gimpy foxes, sexist cops, and childhood cross dressing

    All in a mere 45 minutes at First Watch this morning as 6 regulars were met with clear skies and perfect 60 degree weather.

    COP: SSH, Don Qs, Russian Soldiers, Merkins, Freddy Mercurys, Scorpion Kicks. Mosey to main lot for Dora 123:

    100 Derkins, 200 Heels2Heaven, 300 Jump Squats while other runs the lot & back. Mosey back to Cinder block drop area and retrieve all 6. Head over to River Rd for an ill-advised Lindsey: Bicep Curls & Squats with run across road between.

    Partner up again for 3 sets of 20 PLTs then 100 block presses & 50 Block swings. Overhead carry blocks back to drop zone.

    4 rounds of sprints down the road then back to flag for 1 min of Mary. YHC took us out.

    NMS: Lots of mumblechatter before, during, & after this am. First off kudos to Upchuck who was hauling on the Dora. Like hella fast, like way faster than Splinter fast. He rightfully was beaming on this newfound speed.

    EF Hutton warned the pax upon arrival that the other end of a lot had a mangly fox who did not move for his car while pulling in, YHC thought it best to avoid that side lest we end up with someone getting rabies shots later today. At the end we were greeted by one of Henrico’s finest who shouted at us to get out of the road.

    This morning’s weekly “Oversharer in the Gloom” Award goes to Splinter, wrestling the title from Handshake for last week. Only those who post will get the joke. Kubota reminded us that First Watch is coming up on 1 year. This little experimental AO has turned in to a favorite for YHC.

    Announcements: Retreat this weekend, cornhole spots are still available. October we are gathering gently used shoes to donate. YHC will be the West end collector – see Gypsy pre-blast & Slack announcements. Malpractice posted on Slack about another opportunity to help Crossover Ministry. check it out. Also Upchuck posted about Breaking Bread starting back up – see Slack. LOTS of opportunities to help out right now with F3RVA – pick one or more and dive in!

  • PreBlast: 2nd Annual First Inaugural F3RVA Retreat – 10/3/2020

    PreBlast: 2nd Annual First Inaugural F3RVA Retreat – 10/3/2020

    Brothers, this year’s Retreat will once again be held at the Gomer Pyle family compound in Amelia. Gates will open at 2:00 PM.

    Site Address: Text me (804-852-0800) or see Gomer Pyle. For security reasons, the address will not be posted here .

    Cornhole: Gumbo and I look forward to defending our title. Two man teams need to start forming now so that E.F Hutton can set up the brackets. Teams should be comprised of members from different nano-regions. Please use the sign-up sheet on Google Docs. This – double elimination tournament – will start at 2:00.

    BYOE: Bring your own everything, plus anything you want to share with the group. Last year Rosie donated 100 oysters to the cause. We will have Circle K’s massive grill, but if you want to smoke something, a la Shakedown, you’ll need to bring your own smoker, etc.

    Camping: We will be camping out for one night. Bring tents, truck beds, whatever you will need.

    Organized Events: Other than cornhole, there will be none. This event is not about working out – we do that all year round. This is a 2nd F event! There will be other lawn games available for impromptu fun. Last year this format worked very well. Simply hang out and enjoy yourselves.

    Looking forward to it!

  • 1776

    Eight gloom warriors declared their independence from the fartsack at Source of Truth this morning. The quill pens inscribed it thusly on the parchment:

    Three rabbits posted early for a jaunt to Midlo HS for track work and meanderings through Charter Colony. Five bootcampers did the following:

    Warmarama – mosey to lower parking lot for SSH x 20, Russian Soldiers x 15, Helicopters x 10, Don Quixotes x 10, Flutter Kicks x 10, Alabama Prom Dates x 10.

    The THANG

    COP1 – 1776; mosey to the football field and divide into teams of two; bust out 1,776 yards/reps as follows:

    • Round 1 – 100 yards high knees; each team completes 100 merkins, 100 squats, 100 LBCs
    • Round 2 – 100 yards Berrnie Sanders; each team completes 100 dips, 100 step-ups, 100 American Hammers
    • Round 3 – 100 yards Carioca (right); each team completes 100 overhead claps, 100 lunges, plank jacks
    • Round 4 – 100 yards Carioca (left); each team completes 100 Carolina Dry Docks, 100 mountain climbers, 100 flutter kicks
    • Round 5 – 100 yards All You Got Sprint; as a PAX 76 burpees

    COP2 – 11s; mosey to hill for 10 wide grip merkins + 1 WWII, repeato.

    BTTF – numbers, names, announcements, YHC took us out.

    NMMS – This was a tough one. The 1776 is posted in the F3verse as an hour long solo or team workout —- 76 solo burpees is cray cray. Prayers for Tobit’s mom’s continued recovery and for Honeymoon’s family. Shoe collection underway – bring ’em to DTH. Check Slack and preblasts for Crossover Ministries 3F opportunity.

    SYITG!

    Doublemint

  • Crabwalking is Child’s Play…

    …as in, it was fun as a child when you were playing, but it’s definitely no longer fun. Just like mixing all of the sodas at the self-serve fountain, or asking the same question every 8 seconds. More on that later, but YHC just wanted to get that out there from the start.

    Nine of the hottest potatoes this side of the City Limits gathered in the gloom with no idea what was coming. Here’s how it went:

    Mr. Holland took the PAX around to the bus loop for a COP that couldn’t be beat: SSH, Don Quixote, Helicopters, Russian Soldiers, LBCs, hand-release merkins, and a pass off to Helix.

    Mosey to a basketball court for Doracides: partner 1 runs a suicide, while partner two works on the exercises: 100 merkins, 200 squats, 300 invisible jump ropes. Pass to Carpenter.

    Mosey to the tennis court for the Four Ab Corners: WWIIs, flutter kicks, LBCs, and American Hammers @ x 20 each. Crab walk the short sides of the rectangle, and bear crawl the long sides. Here YHC must reiterate that crab walking is garbage. After some ceremonial side straddle hops in honor of Carpenter taking the reins, the potato was passed to Bulkhead for “Shoot – it’s a Ladder!”

    On the tennis court, next up was a squat ladder. 1 squat, two sumo squats; 2 squats, 2 sumo squats, etc – up to 10 squats/2 sumo. Mosey to the playground for another ladder. 1 pull-up/2 merkins, 2 pull ups/4 merkins, up to 5 pull ups/10 merkins.

    Mosey back to the flag, and Spike gets his name on the Q potato, initiating a Ring of Fire before time was called. Numbers, Names, and No ‘Nouncements.

    YNWA (unless you are a crab),

    -Mr. Holland

  • BreakWind Ridge

    A month of SOJ IPC in the history books (thank God), DTH returned to a gloomier Heartbreak Ridge packed with veteran pain addicts hungrily awaiting their fix. Good thing YHC brought along the medieval torture playbook…

    The THANG:

    COP #1:

    • Mosey to Soccer Field
    • Welcome & F3 Disclaimer
    • Imperial Squat Walkers x10 IC
    • Opus Merkins x10 IC
    • Dying Quixotes x10 IC
    • Tplank Arm Circles x10 ea side IC
    • Rosalita Whips x10 IC
    • LBC’s x10 IC
    • Wilson&Fudd

    COP #2:

    • Mosey to Heartbreak Ridge
    • Partner up for a LINDSEY:
    • Bottom x30/25/20/15/10 – PLT’s 
    • Bernie to Top
    • Top x10/15/20/25/30 – Dying Boxing Cockroaches
    • Run to Bottom
    • Each partner completes each exercise
    • Elbow Plank for the SIX

    COP #3:

    • Mosey to the BBall Courts
    • Triple Check:
    • P1 – Dirty Hook-Up
    • P2 – Legs of Time (Like Kimchi twists, but dropping legs to each hour of the clock)
    • P3 – AYG across Bball court & back

    COP #4:

    • Mosey to the Handicap Rails
    • Choose a new partner
    • x3 Rounds of the following:
    • Jerkins x10 each
    • Dips x10 each
    • Cliffhanger Merkins x10 each
    • Between Rounds, partners complete x10 Lt Dans together

    Mosey BTTF for COT:

    • Counterama # 12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • While it is profoundly true that SOJ holds YHC’s heartstrings, HBR and the Tuckahoe PAX are truly beloved. These guys know how to work! Loved partnering with Seymour for the Lindsey today – pretty sure my palms are bruised. Loved crushing the Triple with Lighthouse and Splinter. And was totally motivated partnering with Atilla who CRUSHED that last routine on the rails. Also, Greenbow’s speedy effort to complete the last set of Lt Dans before time ran out was just pure entertainment. Today’s title honors the 4th F liberally released by today’s core focus – better in the gloom than in our office space! Love you guys. YHC, DTH

  • RVA shoe drive

    F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Fall is upon us and the cold months of Winter will be setting in before you know it. For many, life is comfortable, warm, and stable, the choices we have made along the road have led us to right here where we are being called upon to lead in a world that desperately needs leaders to step up and take action in the community.

    Starting October 1st the men of F3 RVA are being called upon to help those men of Richmond that are in need of a small gesture of help. Over the 31 days in October the challenge is to collect 62 pairs of new or gently used mens/boys shoes or boots that will be donated to a men’s shelter the 1st weekend of November before the cold Virginia winter sets in. For every pair collected, YHC will buy a corresponding set of new socks to go with them.

    Point of Contacts (POC)s have been spread out around the region with YHC tasked with collecting from the POCs every week at the Saturday AOs (Grid Iron and DogPile).
    SOJ: (South of the James) POC: Dr.Try Hard
    West End POC: HoneyDo
    Da-Ville: POC: Spit
    These #HIM will collect your donations at the weekly M-F AOs and bring them to the Saturday AOs for consolidation.

    Let’s make a mountain of shoes and socks men. I know you have pairs in the back of the closet just collecting dust and your 2.0s have outgrown a few pairs as well.

    SYITG!!!
    v/r
    John (Gypsy) Boles

  • Rock around the Clock

    A strong 17 made their way out of the fart sack this morning with 3 early risers getting in a little extra credit in and finding glow sticks and paper on the soccer field. This left them wondering what Doozy had in store for them.

    5:30 lets find out, mosey to the parking lot for COP

    DQ’s, Helicopters, Cherry Pickers, Russian Soldiers, Hillbillies, Deadman Hangs

    Mosey to the soccer field:

    Find 13 Glow sticks – 1 in the center of the field with 12 set up in a clock pattern (12:00 being red rather than yellow like the rest). At each place on the clock do that exercise with the number on the clock X10 then circle the center glow stick before going to the next point on the clock. The only odd ball is 1:00 which is a lap around the perimeter, 2:00 20 Burpees, 3:00 30 Jump Squats, 4:00 40 Merkins, 5:00 50 Plank Jacks, 6:00 60 WWII’s, 7:00 70 Mountain Climbers, 8:00 80 American Hammers, 9:00 90 Copperhead Squats, 10:00 100 Hillbilies (ouch), 11:00 110 Rosalitas and 12:00 120 Monkey Humpers

    Mosey to the parking lot

    Man Killers

    Mosey to the pass through

    Parking lot crawls – 10 parking spaces bear crawl to each starting at 1 increase 1 merkin at each space so that you are doing 10 merkins on the last space

    BTTF

    Numbers/names YHC took us out

    NMS:

    This was a workout that YHC picked up in Waxhaw, NC (Man Killers came from Indiana). YHC highly recommends that when you have the opportunity to join a PAX that is not your core group to take advantage of it and see what other groups are doing. YHC got to sit and talk with Hardwood (F3 Fort Mill, SC) while sitting by the pool a few weeks back. It was very interesting to hear how they run their AO’s in other areas. Charlotte, Fort Mill, Waxhaw all have a system where every AO has what they call a “Site Q” – the job of the site Q is to fill the Q sheet for every day that AO meets. This is done by asking for volunteers or by recruiting Q’s from other places. If a spot is not able to be filled the Q for that day falls on the site Q to ensure that there is always someone at that AO. The site Q can assign it to be a Hot Potato but he has to also assign at least one PAX to get it started.

  • Punisher 5 to 10

    YHC had a Tabata workout planned, 10 sets, with 5 at the workout and a F3 deck here is what shook out!

    COP

    We quickly performed 10 SSH, 10DQ and YHC broke out the Deck of Cards as we needed 41 minutes and 45 seconds to do this workout and we needed to draw two cards each (for a total of 10 exercises) and below is the work out.

    THANG

    So with 5 at this workout we each drew 2 cards and formed a circle with the 2 cards in front of each man. Each card was an exercise that we performed for 8 – 30 second sets and each set was 20 Seconds workout with 10 seconds rest rinse and repeat for a total of 8 reps or a total of 4 minutes, then we would Recover for 10 seconds. The next Pax member would shout out one of his cards during the 10 second recovery and we would perform this exercise for 4 minutes in the same fashion. Below is the list from the deck:

    Exercise 1 (E1) – Bear crawl E2 – Lunge

    E3 – Wide Arm Merkin (we performed 10 reps each set then planked for the remaining time)

    E4 – Mountain Climbers E5 – Monkey Humpers

    E6 – LBC’s E7 – Diamond Merkins (we performed 6-10 reps each set and planked for remaining time.)

    E8 – Oblique Crunches (AKA Freddie Mercuries)

    E9 – Hand Release Merkins ( we performed 10 reps each set then planked for the remaining time.) The last 3 sets were real hard.

    E10 – WOJO squats

    YHC called time at the completion of E10 and the PAX was exhausted. What a workout and all pushed hard especially during the las 3 sets where the serious burn was happening.

    COT – We discussed our F3 names as YHC just met Tricycle and Animal. YHC took us out. It was an honor to lead and I will see you in the gloom.

    Cheers….CB

  • One tequila, two tequila, three tequila run

    Trout chummed the waters with some evening margarita pictures making sure everyone would come out for the morning run, no one responded so I thought it was business as usual. Woke up feeling 100%, didn’t want to let anyone down so drove over to an empty atlee lot. Cried some tequila off then started running over to rutland thinking I was in the wrong place. No one at Rutland either, did see Spike running the other direction but over all a pretty quiet morning.