Category: Richmond, VA

  • IPC Week 2 at HBR

    A full dozen came out to Heartbreak Ridge. Most knew what was in store while Scrum was hoping for a chance to ease back into the Gloom – clearly picking the wrong day to Kotters. No COP, straight into the fun:

    IPC Week 2: Run a lap. 10 Thrusters at the flag then off to Spot 1: 25 Derkins. Rifle carry between all stations. Alternate to flag & 10 Thrusters then stations 2-5 were: Block Burpees, Squats, Block Swings, Vertical press, Alpos – high pull variation with block. Finish back at flag with 10 thrusters. That is 1 round and 220 Reps. Repeato until time called at 43 minutes. Deposit coupons under bleachers for future use. Atilla then took us out.

    NMS: Strong work by all this morning. Gypsy took off from the start and set the pace. All PAX pushed it. Most PAX hit 2 full laps so 440 reps or more. Gypsy hit 502. YHC gladly was on the Thrusters right before Block burpees when time was called since another round would have killed YHC. Good to have Splinter join us, he was super excited for this IPC beatdown while Scrum showed up after a posting hiatus having no idea what he was walking in to.

    Bodos was the first and only PAX member to break his coupon, but manned up and switched with someone to keep up the challenge as he was on Gypsy’s heels. No Tater this morning as he took the morning off after leading yesterday. T-Claps to Gypsy for arriving early to help YHC setup.

    Announcements: Drive Shack HH this Friday at 6:00. Ms welcome. F3RVA retreat 10/3 weekend.

  • Elevation Oyster on the Beach

    YHC is downrange this week in Surfside Beach, SC. First time vacation here. Great news, there are several AO for F3 Grand Strand close by. One AO is less than a 1/2 mile from YHC’s beach house.

    This is how it went down

    Warmup: Solo run to the AO to drop off YHC’s bag then head out for a 3.2 mile run

    THANG

    So PAX got there early for a 5+ mile ruck

    Time for #TheOyster
    1 minute warning, disclaimer

    15 SSH IC
    20 IW IC to look at Rubber’s awesome form and sexy shorts
    22 Merkins single count cadence

    Had the men count off by 3’s since we had a ton of dudes.

    The THANG
    1’s – 1st base; 2’s – 2nd base; 3’s – 3rd base
    Round 1
    Bear Crawl your lane – 1st and 3rd to grass, 2nd to base
    10 Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Squats, mosey to fence and then back to home and plank on 6
    Rotate

    Crab walk arms 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Round 2
    Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
    10 Diamond Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Prisoner Squats, mosey to fence and then back to home and plank on 6
    Rotate

    Crab walk feet 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Round 3
    PAX choice Bear Crawl or Crawl Bear your lane – 1st and 3rd to grass, 2nd to base
    10 Wide Arm Merkins, mosey to fence and then back to home and plank on 6
    Rotate to the left so everyone gets each distance

    PAX choice Regular or Reverse Lunge walk your lane – 1st and 3rd to grass, 2nd to base
    10 Jungle Boi Sumo Jump Squats, mosey to fence and then back to home and plank on 6
    Rotate

    PAX choice Crab walk arms or feet 1st your lane – 1st and 3rd to grass, 2nd to base
    10 BBSU’s, mosey to fence and then back to home and plank on 6
    Rotate

    Recovery walk to fence

    Hop over – don’t hurt yourself
    3 burpees
    Hop back over
    3 burpees
    Mosey to fence – 25 SSH

    Hop over 3x
    6 burpees
    Hop over 3x
    6 burpees
    Mosey to fence – 50 SSH

    Karma was sad we were jumping over fence, so I modified
    10 burpees, 20 merkins, 30 squats at fence, mosey to grass line, repeat, mosey to fence, repeat, mosey back to grass line, repeat, mosey back to fence, repeat

    TIME!

    COT
    Count-O-Rama – 22 for the workout; 13 for the ruck (1 had to leave for work before beatdown) 1 pre-cycler; 1 who did IPC at BS beforehand
    Name-o-rama
    Prayer requests for PAX; traveling, etc
    Prayer requests – Joey and family from Camden
    Prayer requests for teachers and students and schools are getting geared back up
    Prayer requests families in general, country and leaders
    Prayers unspoken
    BOM

    Great work men!

    SPIT ON THAT!!

  • Pilgrimage to the Mother Land

    Thirty-four noble warriors descended upon the motherland of F3 RVA for a Labor Day convergence.  A picture perfect morning and 5 QICs met the PAX with the following:

    • COP (Attila)
      • SSH
      • DQ
      • IW
      • Arm circles
      • Helicopters
      • Suzanne Somers
      • Merkins
      • LBC
    • Divide the PAX into 3 groups
      • Football field (Fireman Ed)
        • 11s with Lt. Dans and plank jacks; all while rotating a cinder block coupon
      • Grassy knoll (Johnsonville)
        • Jack Webb with coupons
      • Striker Park turf field (Tater)
        • Series of ab exercises with WWII sit-ups, V-ups, LBCs, heels-to-heaven, crunchy frogs, side crunches and American hammers
        • Brief interludes of bear crawls and crab walks mixed in
    • Reassemble at the football field for stretching with Chum Bucket
    • COT with YHC taking us out

    Great to have the PAX at the Gridiron this morning to celebrate the end of summer and start of the school year.  Welcome to Boat Shoes and Mowgli. Your footwear was next level.

    T-claps to Johnsonville and the Gridiron PAX for an incredible spread for fellowship post-workout.  The bar has been raised.  Solid work men!

    Announcements

    • Iron PAX challenge continues throughout the week.  God speed!
    • F3 retreat in Amelia on 10/3.  Bring beer and food.
    • 2nd F this Friday at Drive Shack.  M’s are welcome to attend.

    Please join YHC in praying for our educators.  They are working their tails off in these unique times.  Patience and grace will be needed for everyone.  Time for many of the PAX to jump on the roller coaster. 

    God is good all of the time!

    Attila

  • Feet and Gears at Labor Day Tomato Run

    We had a small group 4 runners and one on a bike(gear) show up for a Labor Day morning run. Trout brought his 2.0 Nutmeg and her bike so she could ride along with us on our run this morning. We ran/biked a 4.5 mile route this morning. It was a cool 57 degree morning and we really enjoyed the cool and calm experience where most people were sleeping in on this holiday morning. There was minimal traffic and a nice sunrise to clear blue skies.

    Namerama / Numberama – have a great day gents as it was an honor to run with you all this morning. I will see you in the gloom….CB.

  • A Happy Triumvirate

    Three of us gathered in the gloom for an early start on Labor Day. Clear skies and a glorious temperature!

    COP: Deadman hang // Helicopters // DQs // Imperial Walkers // Russian Soldiers// Copperhead Squats// LBCs // Crabcakes // Peter Parkers // Tempo Merkins // SSHs

    7 of Diamonds: On the blacktop, run from corner to corner, 7 burpees in each corner // Next round: 14 LBCs each corner // 21 merkins // 28 squats // 21 two count flutter kicks // 14 carolina dry-docks // 7 Burpees. Mosey to field.

    Triple Check: P1: Wallsit // P2: Dips on bench // P3: run to monkey bars, 3 pull ups, run back. 2nd round, switch to Incline Merkins and Donkey Kicks. 3rd round, switch to Box Jumps and Chicken Peckers.

    Mosey back to the flag. COP: Heels to heaven and some other ab stuff.

    Numberama, Namerama, Socially Distanced COT. YHC took us out.

    NMS: Thanks to Boberry and Upchuck for joining me early today since I couldn’t make the convergence. T-claps to Upchuck for double dipping AOs! Well done sirs.

  • Spontaneous Saturday Morning Run

    6 Davillian took up the offer from Bulkhead to run on Saturday. Some skipped Dogpile for the even. YHC enjoyed a nice run before a 6+ hour drive downrange for vaca.

    The route was a modified Rutlant loop with Corned Beef, Trout, and Spit getting in around 5 miles. The rest of the PAX added the Bojangles loop to get in 6.

    Great morning for a run with temps in the mid 60’s and a nice little breeze.

    This Daville PAX is ready for their CSAUP in two weeks!

    SPIT ON THAT!!

  • Thursday Run in DaVille

    7 Daville Stud got out to get in some miles on Thursday. The loop was the 5.5 miler but some got in a little less or a little more

    SPIT ON THAT!!

  • Runners & Walkers……….

    Great finish to the week with some great conversations during and after! I mean who runs 10 miles (sub 8/mi) and then says “I don’t really like running – I do it to clear my head!”? YHC has a few suggestions to clear your head vs. running! LOL

    See you all at convergence in the am.

  • Covered in Grass

    Perfect weather greeted the Gridiron PAX as we tuned up for the convergence on F3 RVA’s birthing soil come Monday.  Nine solid redwoods took to the field for a solid beat-down, and here is how it went down:

    • COP
      • 25 SSH
      • 10 DQ
      • 15 IW
      • Arm circles – 10 small, 5 big; forwards and backwards
      • 10 helicopters
      • 20 Suzanne Somers, each leg
      • 20 merkins
      • 25 2x LBC
    • Remain on the field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 2x crab cakes
      • 108 monkey humpers
      • 72 2x flutter kicks
      • 36 burpees
    • Mosey to the pull-up bars for a descending escalator starting at 6, with 10 storm squats serving as a chaser between rounds
    • Mosey to the parking lot for a ring of fire – 10 merkins
    • COT with YHC taking us out

    The PAX was covered in grass after the cumulative beast.  Solid work by all men, including Blue Moon and Gypsy who started the morning with a 7+ mile run.  Tater continues to outpace the PAX, and White Deer was missed.  His absence guaranteed some solid running work. 

    MONDAY 7 AM – Convergence at Gridiron.  Come visits the site of F3 RVAs first and finest AO.  Should be a great time of fitness and fellowship.  We will raise some money for Crossover Ministries as well as enjoy a solid home-cooked breakfast.  Please help Johnsonville with RSVPs so we can have enough food.  It will be top-notch.  See the pre-blast for more details, and see the RVA PAX Monday morning!

    God is good all of the time!

    Attila

  • What are the blocks for? – To Carry. now, Get Hot!

    19 Hard Chargers that werent afraid of the challenge at Dog Pile headed out into the gloom for a 70 and Sunny day. Here is how it went down, more or less.

    The Thang –

    3 Burpees, mosey to ha’penny stage to grab a coupon and disclaimer.

    Circle of Pain – Side Straddle Hop x10, Don Quixote x10, LBC x20, Hand Release Release x10, [ Shiplap send off: Pickle Pounder x10, Alabama Prom Date x10, Georgia Prom Date x10 (one leg), Cobra Merkins x10, Monkey Humper x10, Gorilla Humper x10 ], Grass Angel, Aussy Grass Angel, Shoulder pinches x10, Thoracic extensions x10. Thats about enough of that.

    Triple Check at Fire Hydrant- 3 pull ups Rusty Cage, Abyss Merkins, WW2 Block Presses.

    Partner Mosey to Carillon and then far circle. One pax 25 ww2, running pax carries 2 blocks.

    Spider crawls – Bear crawl to curb, spider merkin x3, repeat for all 8 positions

    Mosey to Carillon field. Block throw then Bear crawl. 2 rounds: first round one Merkin; second round 5 WW2

    Mosey to Ampitheater with block. 3 dips on the way down ; 1 incline merkin back up.

    Clean up blocks and x country BTTF

    YHC took us out. Prayer for patience and prayers for Shiplap nuptials, Florence MiL surgery, Schools (teachers, students, parents), Leadership during a strange time.

    Naked Moleskine –

    We are excited to welcome 2 FNGs, Huggy Bear (nee David), Billie Jean (nee Jordan)

    IRL Huggy Bear is a legitimate business man running a high end resource placement firm, a match maker for hire that always gets his money. When you think of Huggy Bear, likely you first think of the role as played by Snoop, but the OG is awash with cool too.

    During the spider crawl, YHC noticed Billie Jean sporting one glove – loaned by brother Winehouse who wore the other. The spider crawl takes some extra finesse to perform flawlessly & Billie Jean brings it.

    Welcome gents.

    Announcements –

    Labor Day convergence 9/7 at GridIron – JVille is picking up libations and lite fare. Donations to Crossover. To help JVille with headcount, reply with attendance at Labor Day Convergence @ GridIron

    2nd Annual First Inaugural Get together. Help celebrate the founding of F3RVA with some fellowship. Its yet to be seen if Testimonials are optional this year – we can attest that you will be left laughing, crying, or maybe just saying wtf was that all about? Sign up for cornhole. Check it out. 2nd Annual First Inaugural F3RVA Retreat – 10/3/2020

    Get Some!