Tag: 1stF

1st F meetups are workouts where you come together with other men from the community to make each other physically and mentally stronger

  • Icey lot venue change

    YHC did recon the evening before to determine that Pearsons corner should be the location for a safe workout. Sent notices to the DaVille group, one posted and we did the following:

    COP

    We start with 20 SSH, 10 4ct DQ’s, 10 imperial walkers, 20 lunges (10 ea leg). 10 4 ct American Hammers, 20 flutter kicks, 10 reverse scorpions, 10 alabama prom dates. recover.

    THANG

    Tabata was in order and we did the following 4 minute rotations of 8 30 second sets with 20 seconds exercise, 10 seconds rest. Rotation 1(R1)- Lunges, R2 LBC’s, R3 squats, R4 – Hand release merkins (10 reps then plank for remainin 20 seconds), R5 – reverse lunges, R6- Flutterkicks.

    Numberama / Namerama, YHC took us out in prayer.

    We then wrapped up to get coffee for a 2nd F and caught up on family business etc.

    See you in the gloom soon….Cheers, CB!

  • 12 in 12 with 12 to 12 for 12

    TWELVE HIMs showed up in 12 degree weather to do a bunch of 12-rep work-outs to the 12th album of Taylor Swift for YHC’s 12th wedding anniversary.

    If you’re not nosy to know more, that pretty much summed it up.

    But if you’re interested to know what the hibernating earth worms saw at 6am today, here’s what went down:

    COP at the wind tunnel – timed to “Father Figure” and “Cancelled”:

    — SSH x12

    — Helicopters x 12

    — Ukrainian Soldiers x 12

    — Imperial Soldiers Walkers x12

    — Mike Tysons x 12

    — Merkins x12

    Mosey to the grass circle.

    We did 10 sets of 12 bear crawl + 4 freddie mercuries + 4 flutter kicks, 4 V-ups

    Mosey to the cage.

    We did a “chaotic” triple check – 6 rounds of 6 jerkins + 6 pull-ups + 12 squats

    Mosey to the grass circle again.

    12 rounds of 4 jump squats+4 merkins+4 swimmers

    Mosey to the amphitheater.

    Each HIM picked a workout to do for 12 reps each. some of the ones I remembered were (flutter kicks, V-ups with arm circles, merkins, chair pose?, run around the amphitheater, and upchuck’s favorite: burpees)

    Jump squat up to the grass circle.

    Indigenous run around the circle, and then back to the flag.

    Then we ended with 2 minutes of stretching, followed by 1 minute of silent reflection of people we are grateful for in our lives, as we lay in “have a nice day.”

    Numerama, Namerama

    Announcements:

    • Grateful for HIMs who went to the Bridge today
    • Grateful for HIMs who signed up for Breaking Bread this month
    • Flatline is called upon to serve an 11-month term in the Army
    • Frozen Triangle on Feb 7

    Sippy Cup took us out. Coffee at Libbie Market.

  • Black Ice, Black Schmice

    Three motivated men of hard choices posted to the Martin Luther King, Jr. Day edition of The Hoedown. Temperatures were 70 and sunny. According to the drivers on Forest, the following might have happened:

    Parking lot tracers. Pick up Plus One.

    Parking lot tracers with Plus One.

    COP

    SSHs x60 (4 count)
    Dead man hang
    Right leg high, left leg high, drop the hips, pigeon right, pigeon left
    Imperial walkers
    Don Quixote (Froggy did something funny, and Handshake wasn’t there to comment)
    WWIIs
    Reverse crunches

    Mosey to the teacher parking lot for parking space intervals. 3 merkins, 3 WWIIs, 3 squats at each parking space.

    Mosey to the front of the school…but, walk the steps, which actually have no ice.

    Starting at the bike rack, 5 merkins, run to the front door and back, then 10 dips. 3 rounds, bro-code.

    Mosey to the “attractive nuisance” known as the Third Church Parking Lot. (No actual injuries or insurance claims were incurred.)

    Triple check…one man runs across to the school, one man does WWIIs and Carolina Dry Docks. 3 rounds. Make sure to call out the curbs. Do this every.single.time.

    Touch-a-Tree. 5 trees. WWIIs and reverse crunches. Or, something like that.

    Mosey back to the virtual shovel flag with a history lesson about kicking a curb accidentally (“Goldberg!” Or “Gomer”).

    Numbers…Froggy…Numbers!…Names, and YHC took us out.

    Announcements:

    Pigskin is leading The Bridge on Saturday, January 24 (this weekend). It will be cold, which is more of a reason to go. When Pigskin’s leading, get on the bus. Push off is early Saturday morning, return by about 10:30. This is a great opportunity to be an Actual HIM.

    Breaking Bread…Saturday evening…make dinner for 8-12 humans recovering from medical issues. These are people in need. WWJD? He’d help. Another opportunity to be an Actual HIM.

    Requests:

    Prayers for my high school pal, Becca. She has glioblastoma (brain cancer). Almost no treatments available. Short term outlook. 53. Good human.

    For our country. As one PAX member described it, “What a mess.” Indeed. Self-inflicted mess.

  • Cold Hands, Warm Hearts

    Six champions of Westhoe found their way to Mary for a Thursday beatdown. The conditions were cold dark and windy, but it was 70 and sunny in our hearts. Here’s what happened:

    COP: Helicopters, DQs, Ukrianian Soldiers, SSHs. Mosey to field

    Tree Ladder: Run as group from tree to tree and perform exercises together.

    • Tree 1: 10 Merkins IC
    • Tree 2: 20 Squats IC
    • Tree 3: 30 Flutter Kicks IC
    • Tree 4: 40 Mtn Climbers IC
    • Tree 5: 50 LBCs IC
    • Tree 6: 40 2x Mtn Climbers OYO
    • Tree 7: 30 2x Flutter Kicks OYO
    • Tree 8: 20 Squats IC
    • Tree 9: 10 Merkins IC

    Dora: At the tennis courts, break into pairs for a Dora

    • 100 Merkins
    • 150 LBCs
    • 200 SSHs.

    The Block

    4 rounds of a Block of Exercises, with increasing pace intensity in each found. PAX complete as many rounds as possible in the given time. The exercises were: 20 2x Flutters / 15 Squats / 10 Merkins / 5 burpees.

    • Round 1: 4 mins AMRAP. Easy pace
    • Round 2: 3 mins AMRAP. increase intensity 20%
    • Round 3: 2 mins. AMRAP. increase intensity another 20%
    • Round 1: 1 min AMRAP. Everything you’ve got!

    Mary: End with some Mary- American Hammers, Freddie Mercuries, WW2s.

    Numberama, Namerama, YHC took us out.

    NMS: Parking lot coffeeteria is always a good time. Tclaps to new guy Elway who has posted 3 times since Saturday. Great work men!! SYITG

  • Solo run group ruck

    Bam took off to get his 4 mile run in as he had to get to a meeting early in the morning. Remaining group rucked 3.1 miles going to the bottom of Giles and returning to flag.

    Great conversation and workout as we walked a fast pace.

    Numberama, namerama, No Idea took us out in prayer.

    Great workout this morning gents, see you in the gloom…Cheers…CB!

  • Broken Rope Not Spirit

    YHC showed up for Monday’s workout and Yardsale was making his way in for the workout…just to this am so here is what went down.

    COP

    Mosey to East Entrance to AHS and 20 SSH, 10 4ct helicopters, 10 Imperial walkers, 20 American Hammers, 20 LBC’s, 10 Alabama prom dates, Figure 4 left leg 20 reps, right leg 20 reps. 10 Reverse scorpion.

    THANG

    YHC had 2 jump ropes(JR). Bro Code today. 50 reps JR – Lunge to lot and lunge back. repeato 2 times. TC #1, Next 50 reps JR, bernie saunders to curb and slow mosey back. Repeato 2 more times for TC #2. Next 50 reps JR, then wall sit for 30 seconds, repeato 2 more times for TC #3. Broken rope…so we mosey to curb. for 11’s – 10 calf raises, bear crawl to opposite curb 1 – merkin, walk back 9 calf raises, bear crawl to opposite curb 2 merkins…repeato until 1 calf raise, bear crawl to 10 merkins.

    COT

    Mosey back to flag, stretch for 2 minutes. numberama and namerama. Yardsale took us out in prayer.

    Great workout…soo you in the gloom soon…Cheers…CB!

  • Peck Yeah!

    AO: The Alamo
    F3 – Q12:RVA1

    Q: Pad Thai
    PAX: Flyboy, Matlock, Swoop, Ponch, Nancy, Globetrotter, Heist, Toby, Woodsmen, Dumar, Tzatziki, Futon, Wildcat, Warby, LeDuke, Snookie – 17 Strong!
    Date: January 5, 2026
    Field prep: None.
    Plan: Break up parking lot/field into short quarters for running.


    5:30AM Begin!
    ◦ Side-Straddle-Hops
    ⁃ In cadence
    ⁃ Exercise
    ⁃ 40x

    After side straddle hops, do alternating overhead triceps while I share who we are:

    Overhead, tricep stretches

    Intro:
    We are F3
    1. You never pay to be part of our workouts
    2. Open to all men (No matter the man, you are welcome here)
    3. Meet in the great outdoors
    4. Peer lead (we practice leadership by leading each other in a rotating fashion)
    5. Ends with a circle of trust.

    We leave no man behind, but leave no man where you found him. This life is hard, we’re here to not do it alone.

    Please modify as needed throughout the workout and keep moving. If form is breaking down, modify. If you may faint or get sick, pause exercise.

    ◦ Michael phelps
    ◦ Beet pickers
    ⁃ In cadence

    ◦ Arm circles : in cadence, starting positions. Exercise. 1–2-3 “[count]”
    ⁃ x 12 small (transition: “make them bigger” )
    ⁃ x 12 big

    ◦ Sideways lunge stretch- Willie mays hays
    ⁃ In cadence

    ◦ Mosey to opposite side of parking lot

    Mosey 4 sections of Alamo lot

    1. At bottom of hill, we will start with 10 Inchworms
    ⁃ On my down
    ⁃ For the first run through, we will stay together.
    2. Line-up at bottom and then mosey to top corner of lot
    • 10 Werkins
    • Mosey to top of other hill of parking lot.
    3. 10 Merkins
    • Then mosey down to bottom of parking lot
    4. 10 Narrow merkins (Nerkins?)
    • NOW- Repeat!
    • New rule: 5 at each of 4 points all the way through and then we will do one less together all the way to 1.
    • FINISH EARLY – Squats

    Brief breather

    2nd Set:

    1. Carolina Dry Docks 20x
    • On my down

    2. Dead bugs (opposite arm to leg) 20x
    • In cadence

    3. T-claps, then mosey to start. 20x
    •. In cadence

    Repeat 3– 15x,10x, 10x
    Mary
    Thread the needle – Stretch
    ⁃ On my command: Down, and then up.

    Skaters
    ⁃ Swing back leg across
    ⁃ On my down, alternating swinging legs

    Water Sprinkler lunge
    In a lunge, opposite hand on ground supporting and then same hand as leg goes behind your ear to twist towards the leg and towards the sky.

    Rolling C3’s: Child-Cat-Cow
    Starting position: Table top
    ⁃ 1. Push back into child’s pose (stretch put the lower back)
    ⁃ 2. Roll forward into Cow pose (udders hang low)
    ⁃ 3. Switch to cat’s pose
    ⁃ (Count) and freeze on Cat’s
    ⁃ 1. Roll into child’s pose
    ⁃ In SLOW, pacing cadence.


    Starfish stretch:
    • Start face-down
    • One arm will stay stretched out behind you and you will twist your hips away from that arm behind and your shoulder, and use your leg to stretch out. Opposite hand can stabilize.
    LBCs
    Rosalita—Ab exercise done laying on back, legs raised to 90 degrees. Keeping legs perpendicular to ground, separate legs outward then return to start.
    ⁃ Forward lunges and over head stretch of opposite arm
    ⁃ American Hammers
    ⁃ Luge—From flat on your back, raise both your head and upper back and feet off the ground. From here, bring your knees and chest together, then return to the starting position.

    Stretch—Clasp hands behind back, lift from waist out and up towards shoulders and add forward bend/fold as you are comfortable for a nice stretch
    • On your own


    Circle of Trust
    1. Count-a-rama – 17
    2. Name-o-rama
    3. Announcements:
    “Frozen triangle” coming February 7th.

    4. Words of wisdom (W.OW)

    W.O.W.
    Respect and consideration for the “M”- a fellow yet delicate heir of God.

    ”Husbands… treat your wives with consideration as the weaker partners and show them honor as fellow heirs of the grace of life. In this way nothing will hinder your prayers.“
    ‭‭1 Peter‬ ‭3‬:‭7‬ ‭NET‬‬

    In the book, “Love & Respect”, a picture using this verse was painted that has helped me in my marriage — picture men as a vase made of copper and women as a vase of beautiful porcelain. Each is useful and has its purposes. Yet you learn to handle them differently. Both can be damaged and need sometimes different treatment and care. Be considerate of each other.

    Let us treat our Ms with consideration, respect, and kindness. They are equal heirs of the grace and life given to us in the family of Jesus. Knowing this, if we treat the women in our life poorly, especially a wife, mother or significant other—our own relationship with Jesus and even our prayers can be hindered.

    ”Husbands, in the same way, treat your wives with consideration as the weaker partners and show them honor as fellow heirs of the grace of life. In this way nothing will hinder your prayers.“
    ‭‭1 Peter‬ ‭3‬:‭7‬ ‭NET‬‬

    Prayer requests
    – Flyboys sister, lump found recently
    – return to school and health

  • They Are Not My Wife’s Tights

    6 men of serious purpose linked arms at the latest edition of the St. Christopher’s Country Club. Conditions were 70 and sunny. According to the local rabbits out for a silflay, the following might have happened.

    Round 1: stretch

    Round 2: curls and lunges

    Round 3: lawnmower pulls and triceps

    Round 4: Something and something else

    Round 5: squats and overhead presses

    Round 6: Boat/canoe and WWIIs/press

    Cool down: bench press and have a nice day.

    Numbers, names, and YHC took us out.

    Announcements:

    Pigskin is leading The Bridge on January 24. Leave around 6, workout 7:30 to 8:15, the best coffee ev-erh, and likely a stop at The Cumberland Diner. Home by 10:30/11. Most of that is true.

    Frozen Triangle is February 7. No Idea (not that guy) who to contact. Really. YHC does not know who is running this. Or, leading this. Or, really, anything. Please post details.

    Faceplant would like to learn to use F3RVA.org on his phone. Does anyone have the time to lend a brutha a hand?

  • It’s You Against You

    One biked, five ran, maybe 7 ran, and one walked…but, surely, all pushed in the latest edition of Sunday Funday. Temperatures were a brisk 70 and sunny. According to the guy who drives a creepy, but somehow not THAT creepy, white van, the following might have happened.

    2 guys ran 10+ at Snowy Owl. Maybe that’s Sunday Funday. Surely, today is Sunday. And, surely, it was a funday. If they do their own backblast, we will adjust.

    3, including an FNG, ran 6.7 miles on the trails. Buttermilk to Northbank.

    One ran way more than that. Hard to say how far.

    One ran way less than that. 4.1.

    One hiked for an hour.

    One guy rode forever.

    Numbers, names, and we dispersed.

    NMS: We had an FNG at Sunday Funday. Kevin is a legitimate friendly new guy. First, he’s friendly. Second, he’s new. And, third, well, we assume. Among other things, he is an expert tiler. Welcome, Grout.

  • Leadership Includes Communication

    Ten men of superior strength, foresight, and industry joined forces in The Gloom for the latest edition of The Dogpile. Temperatures were 70 and sunny. According to fokelore told among the local hermits, the following might have happened:

    Mosey around the near circle, then circle up on the grassy knoll close to the storage closet for…

    50 SSHs, dead man hang, Fudd’s wife, right leg high, left leg high, Wilson’s wife, pigeon right, pigeon left.

    LBCs x20, Frederick Mercury x20, Alabama Prom Dates x15, reverse crunches x15…

    Imperial walkers x10, Don Quixote x10, and something else.

    Mosey to the other circle, then around to the grassy area that we rarely use between the other circle and Park Drive.

    Partner up. Partner 1 does squats, Partner 2 runs to the first tree, then returns. Reverso. Round 2: run to the 2nd tree. Round 3: Run to the third tree. Repeat through 7 continuously further trees.

    Mosey to the intersection about 30 yards away. New partner. Dora 1-2-3.

    Each man does 50 merkins, then do 100 combined WWIIs, and 150 combined 4-count Side-Straddle Hops. Here’s the twist…partners do 3 boo-yah merkins at each swap-over.

    Luigi gives us a 20 count.

    Mosey about 30 yards onto the grassy area the is surrounded by the Frozen Triangle. We “never” use this grass. Except for today.

    Partner up with a new partner. First man runs and touches 5 trees. Second man does flutter kicks. But, the catch…you cannot touch the same trees as your partner. F3 says we are about leadership; we need to step up our game when it comes to teaching communication. This exercise is about very basic communication and coordination…in the dark.

    At the end, we compared notes…and different groups touched different numbers of trees. Expected outcome, but not the right outcome. Lessons learned.

    Mosey to the bottom of the Frozen Triangle for a Beast up the hill. Bro-code style.

    Squats, merkins, LBCs, monkey humpers, 6 burpees (one time…for the sake of time), and Choose-your-own-adventure.

    Single file run with the last man coming to the front back to the shovel flag.

    Numbers, names, YHC took us out with a prayer for our men and women in harm’s way, especially today.

    Announcements:

    We call it F3. There are 3 F’s. YHC encourages each of you to be a 3-F guy…fitness (workouts), fellowship (get together with your pals), and faith (do things with F3 guys that help beyond just you).

    Breaking Bread needs volunteers at the end of January. See the Q sheet.

    The Bridge needs a Q for January and another for February.