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

  • You Do the Math

    Nine men of great intellect threw off the lure of the Fart Sack, some while on the drive over, in the latest edition of The Dogpile. Conditions were 70 and sunny. According to the dog walker suggesting we tone it down, the following might have happened:

    Mosey towards the traffic circle, but stop at the intersection. SSHs, Dead Man Hang, downward dog, right leg, left leg, downward dog, pigeon left, pigeon right.

    Mosey to the wooden barriers. Heels to Heaven x20.

    Mosey to the grassy area on the corner of Park and Park. Circle up. Flutter kicks, little baby crunches, etc. Inverted scorpion kicks.

    Mosey to burpee alley. CYOA. 3 merkins OR 1 burpee at each light post.

    Circle up at the park on Park that’s not really a park. Touch a tree. Groups of three. 3 rounds. Touch a normal tree = 1. Touch a tree on the other side of the street = 2. Touch a full sized tractor = 3. Add up to 5 for each round, then swap. Two men run separately, one guy does an exercise. Swap after each runner returns, regardless of how many or how few exercises done. Griping about counting begins.

    Mosey to the park that is a park. Triple check, but only 2 rounds. At the picnic tables, one guy does step ups. One guy does CYOA merkins. One guy runs to the light post. Minor griping about counting.

    Staying on that same street, 2 burpees for trees on the left, 5 WWIIs (I think) on the right. Every time your total count gets to 15, go back one tree. Griping about counting continues.

    Take a right at the corner. Tree on left is 10 monkey humpers. Tree on right is 5 squats. Man-made posts are 5 burpees. At the next “corner,” watch for high-speed traffic exiting the highway…

    Mosey up to the school for a “curb crawl,” which is F3-speak for a bear crawl between curbs. Curb crawl one way, then do 3 derkins on the benches, and then run back to the starting curb. 3 rounds.

    Mosey to the baseball fields, turn right, then mosey back to the park that is not a park.

    Circle up. 2 rounds of touch a tree. Same counts, but total must be 7.

    Mosey to Burpee Alley. 1 burpee or 3 merkins as we roll it back.

    Mosey to the wooden barriers. Pole smokers x20.

    Mosey to the intersection. SSHs x20, then traveling SSHs AMRAP. At failure, 5 burpees. AYG BTTVSF.

    Numbers, names, and YHC took us out with a reminder that F3 is open to all men, not just white Christian men.

    Announcements:

    F3 RVA has three 3rd F activities (i.e., things that are not about you, but about being a part of something bigger than you). Two of those activities happen this month.

    1. Breaking Bread this month…Mr. Rogers has October 25, looking for a Q for October 26. See Oyster for details or sign up on the Q Sheet.
    2. The Bridge on October 25. Bootleg with the Q.

    Let’s get out there and help make our 3rd F activities happen.

    NMS:

    YHC scheduled a Mystery Q today. Mystery meaning…not much of a plan. But, with a group of studs assembling at 5:55 wondering who the Q was, YHC figured he had better not disappoint. So, off campus we went. Nice work from all those who posted.

    A few weeks ago, a number of us met with our local area Nantan, Gomer Pyle. One of our reminders was that F3 is not a Christian organization, but one that is open to all men. As our national Nantan said (and I’m paraphrasing) when asked whether a trans-male could join, “We took you, didn’t we? Otherwise, if you want check, go ahead. But, the person is open to doing burpees, he’s in.”

    Our biggest opportunity is to welcome all men. Bodo’s noted this week that suicides, depression, and loneliness are at epic levels in our country, especially among men. We have had incredible success recruiting lately, especially in the west end. Let’s keep it going!

  • A formidable peanut gallery

    14 champions of the darkness rejected the siren song of the fartsack and gathered at the finest AO in the near West End . Saab (15) was there too at the beginning and Bone Thugs (16) showed up at the end, but the core of us launched forth for a classic beatdown. Here’s the thang:

    COP on the blacktop: standard fare, warm up + stretching + core work

    Eye of the Storm (thanks to Vandalay for the name). 25 IC reps of an exercise in each corner, run to the center for 1 minute of cardio work. Corner 1: Lt Dans x25 IC, run to the middle for 60 seconds of Mtn Climbers. Corner 2: Merkins x25 IC, run to the middle for 60 seconds of High Knees in place. Corner 3: LBCsx 25 IC, run to the center for 60 seconds of Plank Jacks . Corner 4: Squats x25 IC, run to the center for 60 seconds of burpees. Mosey to Tennis Courts.

    Triple Check: P1: Balls to the wall (on fence), P2: WW2s, P3: run to monkey bars for 5 pull ups, run back.

    Mixed Suicides: Pax lines up on baseline, Duckwalk to the end of first court, sprint back. Crab walk to end of 2nd court, sprint back. Bearcrawl to end of third court, sprint back. Bernie Sanders to end of fourth court, sprint back. Mosey back to the flog.

    Closing COP: Flutter kicks x25 IC, Freddie Mercury x25 IC, Heels to Heaven x24 IC, SSHs x25 IC.

    Numberama, Namerama, YHC took us out.

    NMS: Westhoe is holding strong with super high numbers for Thursday AOs! Great to have such a lively group this morning. The trinity of Handshake, Oyster and Upchuck is a formidable peanut gallery that requires tremendous concentration for the Q. Oyster ragged me about always pulling out the same old stuff, so I tried to mix it up. Also – Welcome Sorbet to Richmond! new transplant from Charlotte.

    The M and I went to a talk at UR by journalist David Brooks last night, and he cited some distrubing stats:

    • 35% of Americans say they are persistently lonely.
    • 45% of high school students say they feel persistently hopeless or despondent.
    • The number of Americans who say they have no close personal friends has increased fourfold since 2000.
    • Over half of Americans say that “no one knows them well.”
    • Suicide rates in the U.S. have increased by more than 30% since 2000

    These are hard times, and a lot of people feel sad and hopeless. F3 is all about being a movement of resistance against these trends. Let’s be agents of friendship, purpose and hope in our communities!

  • Failure to Not Launch

    Knew I might be solo today so I opted to run from the house at 5:20 down to the AO. Couple swings through the parking lot around 5:30. No one showed, continued to run through the Tarrington hood back over Robious to Twin Team and home. 4 miles as usual.

    Minimal mumble chatter. Nice morning for a run.

    -Singer

  • Senor Frog’s Wife

    12 young men rolled out of the Fartsack, sharpened their pencils, and achieved perfect attendance at the latest edition of The Hoedown. Temperatures were 70 and sunny. According to the airplane, or the satellite, floating above, the following might have happened:

    Mosey to the edge of the horseshoe and the concrete for the COP.

    SSHs x100
    Dead man hang
    Fudd’s Wife, right, left
    Pigeon right, left
    Wilson’s wife
    Senor Frog’s wife
    Hand release merkins
    6 inches
    LBCs x38
    Flutter kicks x30
    WWIIs, in cadence

    Mosey to the parking lot arrows. Or, walk around the block. It’s You vs. You.

    Round 1: 3 merkins, bear crawl between spaces

    Round 2: 3 squats, duck walk or lunge between spaces

    Round 3: 3 reverse crunches, pencil roll between spaces (Note: The Handshake claims this as the longest semi-contiguous pencil roll in history. So, we got that goin’ for us.)

    Mosey to the Teachers’ Parking Lot for parking spaces. 3 merkins, 3 deep squats, 3 SSHs

    Flutter kicks for the 6

    Mosey to the bottom of the little steps. Bear crawl up the 4 long steps…then, 4 options:

    1. Up the ramp
    2. Up the remaining 4 steps
    3. Down the ramp
    4. Down the steps
      When going “up,” bear crawl. When going “down,” run. Repeat until all 4 options have been completed.

    Mosey to the wall. People’s chair for the 6.

    25 donkey kicks to finish it off.

    Mosey BTTVSF for the COT.

    Numbers, names, and YHC took us out.

    Announcements:

    The Bridge is scheduled for October 25. Bootleg has the Q. Clown cars forming now. 6 ish departure, workout is 7:30 to 8:15, Coffeeteria, breakfast, and good times. No better way to hit all 3 Fs in one morning.

    NMS:

    Props to the Commanders, Cavaliers, and Tribe on their wins this weekend.

    Handshake and 1-800 are recovering from some knee issues.

    Vandelay is looking for a manliness verification tool.

  • GTE #59

    “It is not the mountain we conquer, but ourselves.” – Sir Edmund Hillary

    Three PAX from F3RVA, NTB, Pad Thai, and L Woods, traveled to Cary, North Carolina for GTE 59, led by Cadres PowerClean and Uncle Rico.

    For NTB and Pad Thai, this was their second GrowRuck after Richmond’s event last year. For L Woods, it was a first—completely new territory. After Friday night’s rally, the group started off with the KingBuilder at Carpex AO Shaken Not Stirred in Bond Park.

    At 6:00 PM, the adventure began. L Woods was immediately thrown into the fire as Platoon Leader, learning how to form up, march two by two, and lead a unit on the move. After a few rough starts, the group found rhythm and launched into the darkness.

    The first stop was a gym, where the PAX rotated through stations: tire flips, sled pulls, box step-ups, air bike, medicine ball slams, and dead hangs.

    Stopping at an elementary school 5 hours into the event- we did the PT test. A minimum of 40 hand release merkins and 50 butterfly situps, along with a two mile run to boot.

    After rucking back to Bond Park, the Cadres had us link arms and crawl into one of the nastiest ponds in the area. Pad Thai took over as Platoon Leader and led a brutal overnight grind through downtown Cary, which included a three-man sandbag “snake,” a two-man 120-pound carry, and a mix of 60–80 pound bags that made everyone dig deep.

    At Cary High School, we dropped the sandbags—only to pick up something worse: a 500-600 pound log that had to travel a quarter mile. Every man took a turn. After it was finally cast into the woods, we picked the sandbags back up and moved on toward the Cary War Memorial.

    There, PowerClean gave a powerful talk before calling for a Laredo: two laps, 24 merkins, 24 squats, 24 lunges, repeated until it hurt.

    As the sun rose, we rucked back to Bond Park, rotating sand bags. The Cadres had one last test—two simulated casualties that had to be carried across the soccer fields. NTB took one of the larger PAX over his shoulder. Once we arrived at the evac point, the rest formed a protective circle on the ground.

  • Lunch Break!

    2 New Kent fellows met up in Downtown Richmond on lunch break to get some 1st & 2nd F time in with a walk around Browns Island and then some. Thanks for showing me the area Choo Choo! I know we celebrated Memorial Day Convergence there but it’d be really cool to have a regular AO there.

  • F3 RVA – 11th Birthday

    Fifty-six HIMs said to heck with clowns, bouncy houses, cake and ice cream, let’s celebrate our 11th birthday with a good old fashioned beatdown.

    Here’s what transpired:

    Mosey to the Amphitheater for Mission, Disclaimer, and COP

    • SSHs
    • Helicopters
    • Copperhead Squats
    • Jazzercises
    • Ukranian Soldiers
    • HRMs
    • Flutter Kicks
    • LBCs
    • Plankorama

    Add Rosie and Handshake into the Q Mix

    EF Q

    Triple Check at the Rusty Cage

    • P1 – Run to the Hydrant and does 1 Burpee then returns
    • P2 – Pullups
    • P3 – Lt. Dans

    Mosey to the Big Circle

    Catch Me if You Can (Roughly 1.5 laps around)

    • P1 – Runs the Circle
    • P2 – Bearcrawl, Lunge, Broadjump Burpees
    • At Flapjack 10 Booyah Merkins

    Mosey to the Amphitheater

    Down the steps – alternating Dips, Incline Merkins 1,2,3…

    Handshake Q

    • “A Bunch of Merkins and WWIIs”
    • YHC also saw them do some Squats

    Rosie Q

    Vita Track w Merkins, V-Ups, Jump Squats, Freddie Mercurys

    Triple Check

    • P1 – Pullups
    • P2 – Heels to Heaven
    • P3 – Monkey Humpers

    Re-Converge on the Carillon Field for an Eye of the Storm x 2

    • Mike Tyson Merkins x 20
    • WWIIs x 20
    • Imperial Squats x 20
    • SSHs x 40
    • Burpees x 2 at each return to the Eye

    Mary

    • LBCs
    • Hello Dollys
    • Rosalitas
    • APDs
    • Heels to Heaven
    • Box Cutters

    Numberama, Nameorama, COT

    MOLESKIN

    Today was meant to celebrate how the last 11 years of F3 has challenged us, molded us, and called each one of us to be the men and leaders we are designed to be.  Gents, it’s been a pleasure to serve the men of F3 RVA.  If I’ve made a tiny fraction of the impact that this PAX makes on me daily, then I’ll call my time as 1st F Q a success.  I humbly hand the reins over to Handshake for some fresh ideas and renewed enthusiasm.  As we enjoyed some 2nd F, we honored and perhaps roasted some of the finest men F3 RVA has to offer.

    Awards and acknowledgments were:

    • Summer Tour Finishers – Rosie, Blue Moon, UpChuck, Beaver, EF Hutton
    • New Members of the 1000k Club – DTH, Lighthouse, Pigskin, Lockjaw, Last Call, Gumbo

    The Gloomy’s

    • Newcomer of the Year – Beaver
    • SOJer of the Year – Hermey
    • DaVillain of the Year – Bulkhead
    • Westhoegian of the Year – Attila
    • AO of the Year – NoToll (Machismo as Site Q)
    • Qer of the Year – Beaver (162 62.3%)
    • Best 2nd F – Circus Maximus Coffeteria (Offshore)
    • Best 3rd F – The Bridge (UpChuck, Hermey, Heist, Corned Beef, Whitesnake, many more)
    • CSAUP of the Year – Century Classic II (Team Captains – Swoop, Boberry, Draper/Rosie, EF Hutton)
    • Convergence of the Year – Memorial Day (Beaver/Beat It, Vandelay, Warby, Mudslide, Gomer Pyle)
    • Workout Vibe of the Year – (t) Yacht Rock and The Lounge
    • Best Tradition – Return of the Ghost Flag
    • EHer of the Year – (t) Teddy KGB, Roger Roger
    • Slack-er of the Year – Kubota
    • Most Likely to “Modify as Necessary” – Senor Frog
    • Q Most Likely to Have a Theme – Whitesnake
    • Heated Underwear Award – Heist

    Lastly we inducted 4 new members into the F3 RVA Corporate Legends.

    • Saab
    • Pigskin
    • Doner Kebab
    • Oyster

    ANNOUNCEMENTS

    Prayers for Deep Dish’s Father, Big Rig’s Mother, Handshake’s Wife’s Cousin

    CSAUP – This coming Friday night, see Crabgrass and Slack for details

  • F3 RVA 11 Year Anniversary Convergence

    Join us as we celebrate 11 years of F3 RVA with a beatdown followed by coffee and some very “special” awards.  This event is open to all men.  Bring your flags, wear your colors, and maybe make a donation to Nancy Lopez’s F3 Africa clothing and shoe drive. Please note the updated launch time.

    Location: DogPile

    Beatdown: 6:30 am

    Coffee and Awards: 7:40 am

  • It’s still a French Fry

    YHC pulled up to the parking lot and saw 2 men ready for a work out. As this was a hot potato, here is what went down. Helix started off:

    COP

    We mosey to a grassy area and start with 20 SSH, 10 Abe Bagodas, 15 arm circles 10 small and 5 big, reverso, 15 copperhead squats, 10 had release merkins, 10 dirty dogs, 10 scorpions and some ab excercises.

    THANG

    Speed bump 11’s with a Paula Abdul twist. We mosey to 1st speed bump, 10 WW2 sit ups, mosey past next bump to the third bump 1 merkin. Then mosey back to 2nd bump, 9 WW2 sit ups. We repeat until the end of the bumps (we had 11 total). This was a tough one. Helix and Phonics crushed this one and they came back to the 9th bump to pick up YHC.

    Handed off to YHC…we mosey to bus loop at Cool Spring Elementary start with 10 merkins, mosey to opposite corner, 20 2 ct flutter kicks, bear crawl to the next corner, 30 2ct Freddie Mercuries then bernie saunders to last corner for 40 LBC’s.

    Mosey to a small practice soccer field with a bench. P1 – performed dips on bench, P2 – Burpees at soccer goal, P3- started at the opposite soccer goal and ran a lap past the other stations as the timer and called rotate when he returned to the starting soccer goal. We rotated through all stations 3 times to complete a triple check.

    Moseyed to the Atlee High School parking lot for numberama, namerama and Phonics took us out in prayer.

    Moleskin

    YHC realized as we began, that Helix and Phonics were the men that were headlocking me to try F3 for almost 2 years. I am so glad I finally caved in and have other brothers that get me out of bed to push myself to workout. We had a 2nd F at local cup and Surf and Turf posted there to catch up this morning.

    We had a great tak about food fads that are supposed to be healthy but were later shown to not truly be this way (Olean in potato chips making this snack a healthy choice and currently the fat that a french fry is cooked in can be made healthier with a better oil choice…we chuckled as this was obvious that a French Fry is a French Fry…Have a great weekend gents and I look forward to seeing you in the gloom soon!

  • I thought winter was over…

    6 brave HIMs rolled out of their fart sacks to face the frost and flex some grit at this mornings chilly Green Mile beat down. Some say it’s a dying AO, but the dedication and consistency of these guys say otherwise!

    A special shoutout to the RT/ NM guys who made it out; I laud your Herculean endeavor of traversing an interminable expanse of asphalt to grace us with your presence this morning.

    Warmup:

    Mosey to bus parking lot and back

    • side straddle hops
    • arm circles- forward and backward
    • trunk twist
    • deadman hangs
    • cobra
    • merkins

    Thang 1:
    Ascending Reps (5-10-15-20): 2 rounds, (round 2 turned into 5-10-5-10)

    • overhead press
    • curls
    • squats
    • merkins
    • thrusters

    Suicide after each segment: cone 1 after 5 reps, cone 2 after 10 reps, cone 3 after 15 reps, cone 4 after 20 reps.

    Turned out to be 80 reps total of each exercise. YHC intended to do 4 rounds of this, but quickly realized that was out of reach.

    Thang 2:

    Quick mosey to bus lot for a Triple Check/ Bermuda Triangle (except it was straight)

    Run to cone 1

    Cone 1: one burpee, bear crawl to cone 2

    Cone 2: two burpees, lunge to cone 3

    Cone 3: three burpees, broad jump to cone 4

    Run back to partners. Partners did flutter kicks and WW2s

    Quick mosey to pick up cones and back to parking lot and that was time.

    COT:

    • Numbers/ Names (got it right this time, Crabgrass you would have been proud)
    • Annoucements: CSAUP May 2nd- sign up!/ Hardywood and Hermeys Bridge coming up/ Fishing Trip to Jackson River- shooting for last weekend in May. More details to come. Reach out to TSG- will get more details on slack soon.
    • Wins/ Prayer Request: Pray for Hardywoods buddy who’s going through a rough patch in life, reassure him of the presence and love of those around him./ All PAX, friends and family. Give everyone direction during times of challenge and help them understand it’s a apart of Gods bigger plan.

    To my F3 brothers, I want to pour out my heartfelt gratitude and unwavering support you’ve shown me these past few months. At my first Q I opened up a little about about my journey- I laid bare the chapters of my life I wasn’t proud of. For years before 2020 I wandered down a dark path tangled in an unhealthy lifestyle and surrounded by a rough crowd. This was my world until marriage and fatherhood began to rewrite my story. Even for three years, I drifted lost searching for an anchor- until July 2024 when F3 found me. A special nod to Heist whose relentless encouragement became the nudge I needed to step into this brotherhood. Since that day, every corner of my life, mind, body, and spirit had blossomed in ways I couldn’t imagine 8 months ago. F3 has been a lifeline and a gift I’ll carry with gratitude forever. I pray that God guides me to find others like me that may be lost and want to be found. Thank you all for lifting me up and showing me what it means to belong. see you guys in the gloom!