Tag: Convergence

  • 2024 Memorial Day convergence

    52 Redwoods came out for our 9th memorial day convergence at Tredegar. According to the NBC12 videographer that someday will film our event, here is how it went, more or less.

    5 Burpee start, Mosey to Browns Island the long way across the wooden bridge.

    COP, Disclaimer, Mission. All in cadence. 30x Mountain climber, 10x Don Quixote, 10x Helicopter, 25x Merkin + 5x Wide Arm Merkin + 5x Diamond Merkin, 25x Flutter Kick, 10x Hello Dolly, 15x Bohemian Rhapsody, 10x Alabama Prom Date, 5x Squat, 10x Copperhead Squat. Count off break into 4 groups:

    Rosie Q

    5 Burpee start
    Dora w/ 100 merkins, 200 squats, 300 Flutter Kicks
    Bear crawl up hill 5 WWII, crawl bear down 5 merkins, bear crawl up 10 SSH, crawl bear down 10 jump squats, bear crawl up
    3 rounds of dips and incline merkins on the bridge stairs 15-10-5
    Mary at the Civil War Museum – Rosalita, Rosalita dips, Gas Pumps, Cross leg lifts, Heels 2 Heaven

    Hutton Q

    Mosey to far end of Belle Isle parking lot.  Endless compounding escalator with Bernie up hill or lap around lot between each round.  20 reps each exercise.  Merkins, Imperial Squat Walkers, WWIIs, Carolina Dry Docks, Dips, Decline Merkins.  Finish with 20 Murder Bunnies.

    Swoop Q

    Dora across the small bridge
    50 merkins
    100 squats
    150 Lbcs

    Mosey across canal walk bridge with exercises along the way
    25 money humpers
    25 squats
    50 dips
    At the other side of the bridge Luigi led us with 30 burpees
    Mosey back across the canal walk
    10 merkins
    20 arm circles
    20 reverse arm circles

    Mosey to parking lot to meet the group 

    Heist Q

    1) 11s on Browns Island. LBCs to Merkin Hammers (running up to top of small amphitheater)
    2) Lampost alley with merkins. Start at 1. Build to 10. Back down to 1
    3) Quick trip check near the T. Tyler Potterfield memorial bridge. Dips/squats. Runner goes from picnic benches to transformer.

    After coming back together “Slow mosey” to the War Memorial; 5x WW2 at each left side tree, 1x Burpee at each left side Light post, bear crawl up the hill

    Fallen Brother / Sister remembrance

    • Broadway: Think and meditate on the seriousness of mental health issues. In America we tend to know (intellectually) that mental health is real. Nevertheless, I think there is a disconnect sometimes because it is so easy to get frustrated with other people for silly things but perhaps may not consider… these people could be family, friends, coworkers, neighbors… Therefore, I just want my brothers truly be aware, because that awareness could have a lasting impact on someone’s life or even save a life.
    • Ponch: “Many of us always look forward to vacations, weekend getaways, fun at the local amusement park, or enjoying a barbecue with friends and family, or something as simple as our morning F3 workout. Amidst the joy and relaxation, let’s all take a moment of gratitude and reflection to remember the brave men and women who paid the ultimate sacrifice. Their selfless acts have given us the freedoms and opportunities we cherish today. May we honor their memory and keep their legacy alive in our hearts.”
    • Gomer: Thank you to all the men (and women) that cannot be fathers (or mothers) so that I can be one.

    COT YHC took us out

    2F provided by Pigskin and Mr Rogers / M. Venmo to @uberrock or

    Announcements

    • 10Y convergence announcement Sep 21. Let us know if you want to be part of the planning – Sketch of the convergence so far
      • Bootcamp at 7am at DogPile
      • Cookout TBD in the afternoon Sep 21.
      • planning slack channel TBA; let me know if you want to be involved
      • I know we all have a lot going on and that is in the middle of fall sports, keep in perspective that this is one weekend and we have plenty of notice. Lets get max participation
      • Lets target getting an invite to every pax, including those that dont post so often
    • We have raised over $25k for team Brightside so far. YHC has donated have you?
    • 4th July Convergence
    • New The Iron Bridge AO starting 7a Saturday 6/22 at Goyne Park in Chester; lets help get it rolling! (esp the 2nd and 3rd weekends)  Kudos to State Farm and Posh for leading expansion!

    NMS – We stand on the shoulders of giants.  Thanks to all that made today possible from our founders to Honeydo for the idea and example for this event.  Thanks to Rosie, Heist, Hutton, and Swoop for the Q assist.  Thanks to all who shared at the war memorial.  Thanks to Pigskin and Mr. Rogers for 2F.  Thanks to Gypsy for pics.  Thanks for letting me lead!

    Lets make the next one bigger!

    Get Some!

     

  • DR Brunch Club Pre-run

    The call was made and Whitesnake answered. Nice easy prerun around the AO for the morning. Catching up with Whitesnake along the way. A few turns…cross the walking bridge.. up a hill and back to site for some fellowship with the convergence pax.

    SYITG!!

    v/r

    Gypsy

  • Memorial March

    14 HIM’s humped their rucks a couple loops around and over of Bel Isle in honor of our fallen heroes. Mumble chatter was strong, views were awesome, and no PAX were lost along the way. TClaps to POOL BOY showing up and putting out! Keep the ideas flowing gents – we’re gonna see some awesome F3 initiatives and growth this year! Yours AYE! DTH

  • Memorial Day Convergence 2024

    Memorial Day Convergence 2024

    Hey PAX of F3RVA and beyond, come on out Belle Isle at 0700 for our 9th annual Memorial Day convergence.

    This workout will feature Qs from across the region and wrap up with 2nd F at the belle isle parking lot.

    Some pax will start a pre run / ruck at 6. A great way to drop a few more before bikini season.

    Looking forward to seeing you all!

    Get some!

     

  • Burpees for 2024

    NoToll welcomed 33 high impact men ready to bring in 2024 the right way. One old hat and 2 newer men of F3RVA split the Q to ensure maximum pain.

    Intro and warm up with Rosie, standard fare including SSH, Jazzercize, tempo merkins, shoulders taps, and only 1 round of helicopters among others. Group sample of Old Glory. Corner 1, 20 Hand release merkins IC, Corner 2 – 20 jump squats, soggyCorner 3 – 10 burpees, and corner 4 – 20 WW2 IC.

    Yeehaw takes over with a beast of a triple check, runner across the field and back with the other 2 PAX getting in rounds of Iron Mike’s and Navy Seal burpees.

    Purple Rain took us around the fields with moving arm circles, raise the roof, Bernie, all the way back to the dry field. This is where he broke the news that Dora was the next to join the party. 100 burpees, 200 American Hangers, and 300 mountain climbers. Some planks, both sides to make sure the world is balanced.

    Back to YHC to close the fun – Lindsey on the basketball courts with SSH and Freddie Mercuries. 5 minutes of Mary to wrap up the first beatdown of 2024.

    Announcements

    GrowRuck – sign up if you haven’t already. Let’s show the visitors from other regions what F3RVA is about. Leadership training, CSAUP, fellowship, and acceleration of F3 RVA all right here in our own backyard. LFG!! Here is the link https://growruck.com/event/gte-47/

    Thanks to Oyster for coordinating Breaking Bread. His challenge for 2024, sign up for your birthday month.

    Florence will be boosting the F3 RIchmond presence on social media. Take and send him pics at AOs, 2nd F, 3rd F or other events.

    Prayers for the families dealing with the tragic car accident in Brandermill this past week.

    Thank you all for letting me and my fellow SOJ PAX lead you all on this first day of 2024. We have been given an incredible opportunity to be a part of this group. F3 means something different to everyone but I think we can all agree F3 is something that we benefit from and maybe didn’t know we needed. As we move through the next year let’s continue to give it away to others that need it.

    Everything is coming up Rosie.

  • River City – GTE #47 – May 3-5, 2024

    Let’s Go!! F3RVA, as announced at the 12 Days of Christmas workout this morning, the registration is open for the “River City” GTE #47 May 3-5, 2024.  Sign up before the January 7, 2024 price hike and let’s get training. This hometown event is the CSAUP we have been looking for to accelerate F3RVA and each man individually.  Check out the link below for more info and CLICK HERE for registration information.

    The weekend will consist of:

    • Friday Night Rally – A social gathering with a meal, it is open to all men, not just those signed up for the ruck.  This is where we kick off the weekend and learn about what’s in store for us throughout the weekend.  
    • Saturday Morning Convergence King Builder – This is a bootcamp workout that will be held at the premier AO in RVA, Dogpile.  This too is open to all men and may be an excellent opportunity for an EH or motivation for a last minute sign up.
    • Saturday Morning Grow School – This is a leadership training class led by F3 Nation Trainers that is part of your registration fee.  Will be held at a location close to Dogpile immediately after the King Builder.  
    • Saturday Night Crucible Ruck – This is the main event where everything from the previous events is put together and we work as a team of leaders to step out of our comfort zone and do something that will help us all grow.

    More information will follow on specific locations and timing for each of the events.  If you are considering participating and do not have a ruck, reach out to me, there are loaner rucks available that we can get in advance for training and the event but we need to get those requests in soon.

    The important thing is that you sign up now before the price hike, we don’t want to be outnumbered by out-of-towners. 

    Lockjaw and others will be leading ruck training at AOs around the region along with separate ruck centered events in the next few months to prepare us for the GTE. 

    https://growruck.com/event/gte-47/

  • ‘Tis the Season

    47, yes, you read that right 47 festive carolers rolled into the parking lot of Huguenot Park after Swirly secured the AO for the event. Lots to celebrate in 2023 so the PAX showed up strong for the 12 Days of Christmas.

    0530 let the party begin – Big circle for intro and warm up. 12 SSH, 12 IW – introduce the FNG, 12 Helicopters. Main event – this has not changed from the past couple of years and why would I change a good thing.

    1 – Dozen LBCs, 2 – Field Sprints (jogs), 3 – Diamond merkins, 4 – Imperial Squat Walkers, 5 – Burpees, 6 – Carolina Dry Docks, 7 – Ball Dippers, 8 – Hand Release Merkins, 9 – American Hammers, 10 – Freddie Mercuries, 11 – Crunchy Frogs, 12 – Broad Jump Burpees.

    Extra time on the clock and I want to make sure everyone got the full 45 minutes – 6 Minutes of Mary – Dollies, Rosalitas, Cross leg lifts, Flutter kicks (slow then fast then ludicrous), Heels to heaven, Shoulder taps, Tempo Merkins.

    Numbers – 47! – Names – this is where YHC was trying to record but apparently did not start until I got around to Buddy, let’s blame it on cold fingers. So much for not testing the recall skills today – all 47 accounted for. Thanks to EF Hutton for giving me a 28, 29? DK, person head start with the gift exchange. Excellent idea, well received by all, and with that a new tradition is born. I can’t get over the energy from this morning and how much it has carried over into my day, and likely the rest of the week. There is a normal energy to an F3 workout and then there is 46 brothers posting to let me lead them through some pain and suffering (by suffering I mean listening to us sing). Thank you all for showing up today and every other day to make F3RVA a great place, it doesn’t happen without each of you.

    Announcements

    GrowRuck – GTE #47 River City May 3-5, 2024 – Look for a pre-blast on Slack and the website later but here is a preview link to the registration https://growruck.com/event/gte-47/

    As Hardywood said, LFG, sign up and make this an RVA strong event. We know guys from other areas will show up but this is our chance to show them what we have here.

    Have a great day and a Merry Christmas. apologies to Big Data for throwing off the calculation for the New Year’s convergence – who wants to come back to NoToll (or SOT)?

    Everything is coming up Rosie.

  • Virginia was the first(even Kennedy admits it)

    So a disclaimer….it’s taught that the Pilgrims in MA. were the first to celebrate Thanksgiving, yet at Berkeley Plantation in Virginia, 38 settlers came here, part of their charter was to give a day of thanks(hence the history is Virginia is the first to celebrate the holiday). President Kennedy 11/5/63 proclaimed that both states are great, yet Virginia was the first(so those in Massachusetts or the New England area we have that). President Lincoln was the president to declare it a national holiday in 1863. I have more little tidbits to come….here’s the main part

    We had a great crowd of 32(range in age from 9 to 70) come out for my VQ with a convergence(the biggest one I lead so far was 18 but this was huge, which I hope will lead to me leading bigger ones down the road). The start, everyone met in the parking lot of Mary Mumford Elementary(I did a little walk thru prior to make sure I had an idea what I wanted), once we took off to the black top of 50 states for a WARMARAMMA(SSHs, Don Quixtoes, Helicopters, Cherry Pickers, Copperhead Squats, Merkins, LBCs, Alabama Prom Dates). Once that was completed, over to the big field for 11s(my 11s consisted of Mike Tysons(aka Beast) Merkins and Breakdancer(leg drives thru to each side). 11 trees out in the field, able to finish it off in 1 fail swoop.

    Part 2….four corners(non ladies of the evening) style. 25 Supermans, 50 Carolina Dry Docks, 75 Monkey Humpers, 100 2-count flutter kicks(the only thing now looking back at it, I would have reverse the movement from one corner to another where the long sides bear crawl, the short lunges). It still taxes the body, everyone finished then it was back to the 50 states.

    Part 3….triple check(remember the wall is not a person). People’s chair, Jump squats, run to the fence and back(same deal there I would have made one tweak with the run, bernie back but i was in full workout mode so I am not changing

    Part 4….Dora(classic style) 100 Merkins, 200 squats, 300 LBCs(with the run around the full area with the courts. I have to admit that worked out great with the distance of the run, it really stretched things out

    Final little bit…floor sprints(quick round of 10) it was finished. Numbers, names(intro for an FNG who was our youngest) prayer lead by YHC to close it out(then hang-out time and snacks thanks to Heist and Bodos)

    Welcome Happy(Wilson called him Chubbs) the one that Jaws played(Richard Kiel) in Happy Gilmore was Mr. Larson(had the nail in his head). A lot of energy try to chase him down a few times. Pigskin who is someone I need to bring with to a Spartan race I know he was in it when he’s counting in German(he’s ready to go). Overall guys, thanks for the opportunity to lead this

    So a couple of fun facts….favorite side dish for Virginia on Thanksgiving(Mac and Cheese), now an interesting one was Texas with chicken spaghetti(no idea). I have a lot of more workouts, different ideas planned I haven’t really cracked open things that I have to use(trust me when it happens and probably soon you will be going oh boy). One goal I have and I need to upgrade a couple of things is be able to publish backblasts quicker(I need to upgrade my Ipad and add a keyboard so example on Saturdays at Starbucks, I can knock it out then be done. Workouts I am going to be leading more next month, look at the schedule hit some spots that I haven’t been at for a while(6-8 is a reasonable number) close out 2023, get ready for 2024

    Have a good one, see you tomorrow at Rock n Roll

  • PreBlast: Thanksgiving Day Convergence

    PreBlast: Thanksgiving Day Convergence

    Come out to Mary Munford on Thanksgiving Day at 6am for 60 minutes of beatdown, led by our very own Mudslide. Join us afterward for some 2nd F, coffee and maybe even something to eat. ** Let’s do be mindful of the fact that we are parking in an urban residential neighborhood and folks will be sleeping! ** SYITG

  • That Rain almost didn’t count – 9th year anniversary

    While many were hoping it would rain harder, the truly hard rain held off while 20 of the core team represented for f3 RVA’s 9 Year anniversary convergence.

    5 Burpee start, Mosey around the school with a bonus 20 dips on the picnic benches

    COT, Welcome, disclaimer. All IC: 25 SSH, 10x Don Quixote, 10x Helicopter, 10x Merican, 10x diamond, 10x Wide Arm, 10x arm circles, 10x LBC, 15x Hello Dolly, 15x Rosalita, 20x Heels to Heaven, 15x Flutter Kick, 10x Asphalt Angels, 10x Australian, 10 x Alabama Prom Date. Mosey to football field.

    Bonus run across the nicest basketball courts in Richmond, 20x bonus dips.

    Hardway Beast / Build a Beast / Beast Ladder. Stop at 25, exercise, 50 exercise, 75 exercise, run to end line and return at 75, 50, and 25.:

    • Round 1 6x Hand Release Merican
    • Round 2 6x HRM, 6x WW2 Situp
    • Round 3 6x HRM, 6x WW2, 12x Squat
    • Round 4 6x HRM, 6x WW2, 12x Squat, 12x Mountain Climber
    • Round 5 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick
    • Round 6 6x HRM, 6x WW2, 12x Squat, 12x MC, 12x Flutter Kick, 6x Burpee

    One burpee for the Ranger in the sky.

    Train to standard not to time. Mosey BTTF Hitting original time hack of 60 min

    Fudd took us out. 2nd F at Relay Shoes Galactic Headquarters. Thanks to Hardywood, Honeydo, Meatball, Mister Rogers, Try Hard. Venmo Honeydo for bagels / coffee – its expensive these days.

    Announcements

    • Sit N Sip cancelled. Meet at Hardywood West Creek Oktoberfest – see slack for changes
    • Annual Gloomy awards – see slack for our esteemed winners.

    NMS – This group means so much to all of us. Lets give it away. Recruiting FNG is a major focus for year 10. And shovel flags.

    Get Some!