Tag: Convergence

  • Thanksgiving miracles

    24 grizzled veterans of F3RVA, 1 Prodigal F3RVA son, 2 grown 2.0’s, and 1 F3 out of towner (28 total) joined to see what this years Mary Mumford Thanksgiving workout would bring and this is what happened.

    Slaughter Start, 10 Burpees.

    Mosey out and around the Recess Blacktop/Tennis Courts and back to the Blacktop for a COP.

    Mosey over to TYA’s field for Four Corners: Corner (1) 10 HRM’s, corner (2) 20 WWII’s, corner (3) 30 Squats, corner (4) 40 Burpees (groans immediately ensued). As we made our away around the corners at corner 3 YHC instructed the Pax to find a partner and complete 40 Burpees combined.

    The Pax kept their partners and completed 20 (2-Count) Partner WWII’s and 20 (2-Count) Boo-Yeah Merkins.

    The Pax ditched their first partner and found 2 more for a Triple Check. P 1 run diagonal across the field to the far Tree and back, P2 LBC’s, P3 Squats.

    Once completed YHC called on The Prodigal Son (Toga) and asked how many years he has been gone from RVA (8) and then asked him to pick an exercise that we should do 8 times. Toga picked Richard Kimballs. After explaining what the hell they were the Pax completed them.

    Next we completed exercises as individuals in the narrow part of the field at the small trees. Bear Crawl to the first tree then complete LBC’s, Crab Walk to the second tree and do ? (YHC can’t remember).

    At the end of field YHC asked Fudd how long he had been gone from RVA (3), Gumbo then proclaimed that he was “going away” for 3 years so we YHC asked Fudd to pick an exercise that we could do 6 of. Fudd was speechless so Gomer finished his sentence (Burpees), its amazing how couples finish each others sentences.

    Mosey back to the Monkey Bars and get 2 partners for another Triple Check. P1 runs to the closer Gaga Pit and back. P2 does Incline Merkins. P3 does (5) Pull Ups then Al Gores or Squats waiting for their partner.

    Mosey back over to the field and get a new partner and complete 10 (2-Count) Partner WWII’s and then complete 20 Boo-Yeah Jump Squats.

    Mosey back to the Parking Lot and for 2 minutes of Mary. Flutter Kicks and APD’s to close the workout.

    Announcements – Kubota is signed up to lead The Bridge on Saturday, December 27th (2 days after Thanksgiving). See Slack/send a DM to get in on the Clown Car. Breaking Bread needs a Q for January. Hitchhiker has created a new App called “Porta Dash” in case you need to find a Porta John while running.

    Prayer Requests – none

    NMS – YHC was nervous to be filling in for TYA for the legendary Thanksgiving workout. YHC has contemplated presenting the “real” history of Thanksgiving, but YHC decided to let TYA’s alternative history reign. Thank you for the opportunity to lead.

  • 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

  • Labor Day Convergence

    On this Labor Day morning, while the rest of RVA snoozed away in holiday slumber, 48 HIMs of F3RVA laced up, rose to the challenge, and clocked in for a true labor of love. Under the glow of the dawn, YHC had crafted a beatdown worthy of the day—a gritty, sweat-soaked symphony of effort and determination. Because what better way to honor Labor Day than by putting in some serious work?

    Mosey to the Carillon basin. A few SOJers know my style and were on the lookout for a pile of coupons stashed away somewhere for us to “find”. When we arrived at our AO for the day, “There it is” could be heard…Circle up, F3 mission and creedo, and a light warmup to get the heart going.

    Everyone grab a coupon of choice. The veteran move today was to grab the smaller of the blocks. Circle up and get ready for Kool-Aid (Extra Sugar). According to the Carillon’s security cameras, here’s what took place.

    800 meter run around the devil’s triangle
    20 Flutter Kicks holding the coupon
    20 WWIII’s
    20 Squat Thrusters

    400 meter run through the field
    20 Manmakers
    20 Bicep Curls
    20 Bent Over Rows

    400 meter run up Carillon steps and around a random light post
    20 Kettlebell Swings
    20 Squats
    20 Calf Raises

    Series of exercises performed by those opting out of the runs. I don’t know what they were doing, but it had to be excellent as they were poaching runners throughout the workout.

    60 second rest (must be an SOJ thing…)

    Same workout, but now in reverse! Mumble chatter called for creativity and LBCs(!?) but when we got to Manmakers all mumble chatter ceased and there was peace in the kingdom…Another veteran move was deployed and a block was broken – no extras = savvy!

    BTTF

    Announcements:
    9/20 7AM DOGPILE – F3RVA 11 Year
    9/26 8PM ALAMO – Ruck CSAUP (details coming this week)
    12/6 Daddy Daughter Dance, details to come

    Prayers: Thankful for the day and all the blessings we have in our lives, lifting up each man’s silent prayers.

    Thank you for the opportunity to lead you men today! Apologies to Rosie’s golf game today 🙂 See you in the Gloom!

  • LABOR DAY CONVERGENCE

    :rotating_light:

     LABOR DAY CONVERGENCE 

    :rotating_light:

    Monday 9/1 – 7:00 – 8:00am
    Dogpile

    Take the day off from your job but don’t take a day off from putting in some work!  Join us at Dogpile on Labor Day for a convergence workout and coffee/bagels afterwards.

    See you there! 

    :facepunch:

    See Crabgrass for info to to help with support.

  • 2025 July 4 Daville Convergence

    We had 47 studs show up this morning for a Holiday beatdown north of the wall in DaVille. YHC met with Gumbo, Mudslide and Upchuck to set the stage by planting shovel flags at 3 locations on the campus. Location 1 – Parking lot/soccer Field behind Atlee HS, Location 2 – Basket Ball Courts next to Bus Loop, Location 3 – Bus Loop.

    COP

    Mudslide started us off with a warm up of 20 SSH, 10 Ukrainian Soldiers, 10 4ct Imperial Squat Walkers, Good Morning Stretch and 20 merkins.

    THANG

    So Phonics took a group who wanted to mostly run with a little bootcamp mixed in. We then divided the remaining into groups of 3. Upchuck had group 1, Gumbo had group 2, Mudslide and YHC had Group 3. To get the BB out you know what you did for your group…we made it real….fun! and from the look of everyone, a great time for all with some good sweat!

    COT

    We circle up waiting for the runners to return, doing some stretching to include, arm circles, Nancy Kerrigans…a classic, Helicopters, one legged (Illinois Prom Date I head from the PAX) figure 4, repeato with other leg, stretching then we circle up for Numberama, Namerama as the runners returned for headcount. Gumbo took us out in prayer!

    Moleskin

    Great workout this morning gents and appreciate the help from the other Q’s to make the workout great for everyone and to Bulkhead, Surf and Turf, Opus, Phonics, Mr Holland, Helix, Thunder and Beat It for helping to set up and providing some Refreshements. Thank you Yardsale for getting the Tom’s Coffee truck as it was a hit at the end of the workout!

    Have a great weekend Gents and I look forward to seeing you in the gloom soon! Cheers….CB!

  • Chicken Junkie for the WIN!

    37 PAX including 12 proud Dads, one baller Mrs Heist & a massive gaggle of hard-charging 2.0’s (plus four lovely ladies in waiting doing their own walk/run) posted to The Forge for a memorable (and crazy fun) Father’s Day beatdown. Here’s how we honored the day!

    The THANG: 

    THE RULE OF THE DAY:

    • No dad mosey’s without carrying a kid

    WARMERAMA: 

    • Mosey to the bottom of Mount Chaplain, switch kid-load and run back to the top to circle up
    • Welcome & Disclaimer
    • The usual “fun” DTH Reps

    GETTING THERE:

    • Mosey past the high school, stopping briefly for curb crawls, both ways
    • Keep moseying down to the soccer field

    HUGE-BALL CRAB SOCCER – Round 1:

    • Split into two teams lining up behind goal lines then take the field via crab walk
    • After a goal scored take a “break”

    AMPHITHEATER “BREAK”:

    • Partner up for three rounds of amphitheater reps – Partner 1 does abb work at the bottom, Partner 2 box jumps to the top then jumps back down to switch

    HUGE-BALL BEAR/RUN SOCCER – Round 2:

    • Teams line up behind goal lines then take the field via bear crawl, but kids under 6 allowed to stand up and run/kick/tackle
    • After goal scored take another “break”

    HILLSIDE “BREAK”:

    • CLOCKWORK MERKINS – x3 merkins for each hour of the clock face all the way around

    HUGE-BALL CRAB/BEAR/RUN RUGBY – Round 3:

    • Teams line up behind goal lines then take the field via bear crawl OR crab walk, but kids under 7 allowed to stand up and run/kick/tackle – full on rugby happening…

    MOSEY BACK:

    • Dad’s shoulder kids and mosey BTTF
    • En route stop for coupon squats (kids still in shoulders)

    FRISBEE FETCH:

    • DTH collects frisbee while CHAPLAIN leads a Mummy Kick extravaganza
    • Kid throws the frisbee, first Dad calls an exercise/reps then their own kid throws next
    • Completed maybe 8 throws down and up Mount Chaplain with variable reps

    MOSEY TO THE SLIP&SLIDE:

    • OYO participation, competing for style points, ladies serving as judges
    • CHICKEN JUNKIE for the Win!

    MOSEY BTTF for COT:

    • Counterama # 37
    • Namerama (for time’s sake new kid names chosen by their dad’s)
    • Closing Prayer
    • Tailgating and further slop&slide fun

    NMS:  This was an AWESOME group today! Solid PAX of HIM’s and their families today, with all the kids having a blast and all the Dad’s getting a solid beatdown. Kudos to Mrs Heist for joining the workout. Props to SABLE carrying two kids for all the mosies, and to a couple older Chaplain 2.0’s embracing the carry-challenge as well! Shout out to FNG Chicken Junkie for winning the slip&slide competition. And thanks to all those who brought food and bevvies for afterwards. Let’s do it again soon! Yours AYE! ~DTH

  • Broga to start

    When I arrived home from work, the rain let up. I was still committed to do a routine it would be more standing, not much on the ground. Luckily we were blessed it was not bad at all. I used the meet up area as our place to get ready. A day like today, try to work everything top to bottom, hit the muscles get them mobile knowing they’re about to take a thrashing. It was about 15-20 minutes, then we were ready for the main part

    A tip for those who want to just get started. You don’t need to do 1x a week for 20-30 minutes, you can get more of a benefit with shorter 10-15 minutes multiple times a week. When I get home from work, I have a few playlists on YouTube with over 100 short sessions, pick one get it done and that’s it. Sometimes the hardest part is simply stepping on the mat, hit play and start. Takes 3 weeks to develop where it becomes a routine. Give it time. See you at the next gloom

  • Crossing The River

    After scanning the area and securing parking, YHC waited to see if there were any others present for a pre-run. No takers, no worries, onward to the preplanned route. Out on the Potterfield Bridge, back on the bridge suspended under the road. Forgot gloves for the main event so got to do an extra hill climb to retrieve them. Got in 2.99 miles. Beautiful morning for a run over the river with views of the city. SYITG.

  • Memorial Day 2025

    Roughly sixty HIM converged at Tredegar Ironworks and the Virginia War Memorial to pay tribute to our fallen heroes as best we know in F3RVA.  YHC lead off with the Mission of F3, 5 Core Principles, and a COP consisting of SSHs, Ukranian Soldiers, Copperhead Squats, Helicopters, Jazzercises, Plankorama, Plank Jacks, Merkins, Flutter Kicks, Scorpion Kicks.  Then the PAX was split into 4 smaller workout groups for the invigoration of male community leadership.

    Here’s what transpired next:

    Warby Q

    Pyramid of Pain – 10, 20, 30, 40, 50, 40, 30, 20, 10 – Burpees, Merkins, WWIIs, Squats, Plank Jacks, Mountain Climbers, Reverse Lunges, Dry Docks, American Hammers

    Triple Check – Run across bridge, Windshield Wipers aka Kimchi Twists, Heels to Heaven

    Pyramid of Pain 2 with some different exercises

    Vandelay Q

    Hot 100 Countdown – 100 SSH, 90 seconds of 6” Leg Holds, 80 LBCs, 70 Flutter Kicks, 60 seconds of 6” Plank, 50 Fingertip Squats, 40 WWIIs, 30 Mountain Climbers, 20 Booyah Merkins, 10 Burpees

    Native Run to the Flags

    Mudslide Q

    Triple Check – Jump Squats, Dry Docks, Run stairs and back

    Wheelbarrow up 25 yd hill back and forth alternating with Lunges

    PLTs 2×30

    Dora – 50 Merkins, 100 SSHs, 200 2ct Toe Taps

    Beaver/ Beat It Q

    4 Corners (Lady of the Night style) – 10 2ct Ball Dippers, 20 Merkins, 30 Squats, 40 2ct Freddie Mercurys

    11s – Plank Jacks/ V Ups with Box Jump from bottom to top of stairs

    Native Run to the Flags

    Gomer Q

    1 Burpee up the hill at each light post or more if you so choose to make it hard

    Bearcrawl the grassy hill

    Time of Remembrance

    Numberama, Nameorama, COT

    MOLESKIN

    Gents, there are many convergences, but nothing is quite as special as Memorial Day.  Special thanks to Ponch for his important words and reminding us what this day is all about.  Over a million soldiers have died defending our American freedoms.  But so many more have been wounded, lost limbs, and worse.  On top of that, those brave men and women continue to fight a war against the mental and emotional toll that continues long after any wars and their services has ended.  All gave some, some gave all.  Think about that today as we celebrate the freedom we all enjoy in this great land.  God bless our troops, and God bless the USA.

    ANNOUNCEMENTS – See Slack for more info

    The Bridge

    Breaking Bread

    The Summer Tour

    Boys of Summer

    Pickle Ball