4 took the call to put in a Kilometer for each year of RVA’s birthday and prerun 6.2 miles before main event.
Great pace kept us at a conversational with and a little push to make it back in time. Many topics covered today from Toddler’s eating to Splinter’s long legs. But as always on a run, the conversation is a mobile COT. So what is shared amongst the pax remains with pax. You have to show to know.
Happy Birthday RVA!!
Looking forward to the next 10 years.
SYITG
On my 3rd year anniversary, I took the start to Splinter’s Q from Labor Day 2021 and gave these 55 great men and 2.0s the same experience. We also had one FNG today (Mountie) and hopefully he makes it back like I did.
We first moseyed to the back playground lot to start the morning. After some poor disclaimers and then with the Q help of Heist and Tater, we warmed up with something like the following: 20 SSH in Cadence and then one Burpee OYO, 10 Imperial Walkers in Cadence and two Burpees OYO and continued all the way to ten Burpees OYO with 10 Ukrainian Solders and three Burpees, 10 Copperhead Squats and four Burpees, 10 Merkins and five Burpees, 15 Arm Circles and six Burpees, 25 LBC and seven Burpees, 10 WWII and eight Burpees,10 Freddies and nine Burpees and Dead Man Hang and ten Burpees.
Many were ready for the Q to rotate but instead we partnered up and did a DORA of 100 HRM, 200 Squats and 300 LBCs, running the short length of the playground lot. This was the end of the “Blame Splinter” section.
After that we broke up into 3 groups. Tater took his group to a fun hill on the West side of the school with an Ab focused workout. Started with 25 Crunchy Frogs, 25 Freddie Mercury, 25 Mercury Freddies and 25 WWII. Then did 7s of Get Up and Squats using the hill. They finished with 25 side crunches each side, 20 V ups, 25 American Hammers and some stretching.
Heist stayed at the playground lot. They started with 11s using the hill next to the playground with Squats and WW2 with Bear Crawls up the hill and jogging down. Then he found the pullup bars and benches and did a Triple check of Pullups, Dips and Timer fan to the middle of the soccer field and back. They finished off with 4 corners prostitute style with 10 ww2, 20 merkins, 30 squats and 40 SSH.
My lucky group went to the bus loop. We started with a triple check of jump squats, merkins and the timer running to the end of the school and back. When then did 4 corners around the school. Started with 20 Flutters and then Bernie’d to the end of the school. There we did 20 WII and then ran to the top of the hill at the other end of the school. Here we did 20 Crunchy Frogs and then did some more when the walkers arrived. Forgetting to get my phone from my car, we ran back to my car (to the joy and confusion of many) and then ran to the last corner of the school. We took 3 trips up the hill (same hill used by Heist) via Bear Crawl and Crawl Bear back then ran or bear crawled the fourth time to be back on the playground lot.
We joined in with Heists Four Corners for the 40 SSH, Tater’s group came flying in and soon we were all back together for some Mary. We did some combination of American Hammers, LBCs, WWI, Flutters and who knows what else. Numerama and Names, then I almost skipped Announcements, and Attila took us out.
FNG Mountie used to work with Gomer and they reconnected recently. He is from Canada (as you may guess) and lives nearby at West Broad Village. Welcome Mountie!
It was an honor to lead this morning. Big thanks to Gomer for the invitation 3 years ago and to Splinter for unsuccessfully trying to kill me that day. F3 has been a blessing mainly because I have been able to meet and get to know many of you. Coffeteria today was great as always.
What a fantastic way to christen The Deep which will be at Nuckols Farm every Monday at 5:30AM. Please help us get this rolling and join in over the next month. Next week we will be two Nuckols at the Deep.
F3 RVA Ten Year Anniversary celebration starts the evening of the 20th social with the 21st having a Convergence, Awards and a Family BBQ. See Slack for all the details and signups. Also, see Bodo’s Slack post on a 5K-The Lara Teague Curry Memorial.
Have a great rest of your long weekend.
Gentlemen of F3RVA – you have been hearing announcements, you’ve seen the T-shirt orders, and heard bits and pieces about the 10-year F3RVA anniversary. F3 was started in Richmond 10 years ago with what F3 Nation referred to as a ‘Leap’. They found a few local contacts to get something started and built it out with Charlotte PAX coming up for a Q-school and preliminary workouts before passing it off to the locals on 9/20/2014. Thanks to Big Data (ahem, Splinter), you can read all that happened that day here: https://backblasts.f3rva.org/2014/09/20/old-dominion-welcome-to-f3-nation/ I am sure you will recognize a couple names in the PAX list. After that inaugural beatdown, the PAX from RVA took off and have helped bring F3 to all of us in Richmond, plus assistance in launching Hampton Roads and Charlottesville.
Events for the weekend are below:
This is a special event, we have all been fortunate to have the F3 community in our lives so let’s use that weekend to celebrate and energize us to keep giving it away. We want to get as many guys out as we can so start headlocking now – reach out to any guys that may not be on Slack or don’t post very often, they won’t want to miss this.
More info to come on details. Reach out to me or Gomer if you have any questions.
Most importantly – Put 9/21 at 7am on your calendar and someone else’s! Let’s GO!
As the Summer Tour ends and Pickleball tournament injuries subside, please come to the RVA Labor Day Convergence at a new Monday Short Pump AO (named to be revealed later). 7AM launch, Monday September 2nd, at Nuckols Farm Elementary off North Gayton Road. Only 20 minutes from Westchester Commons and 20 minutes from U of R, it is located behind Greengate and Strange’s Florist.
Whitesnake (and others) will perform and there will be snacks.
Spread the word and hope to see you there!
The HIM’s from every corner of F3RVA came out in FORCE (73 TOTAL!) to celebrate Independence Day with their brothers. Flatline brought an FNG and a solid band of 2.0’s were also in attendance. For today’s WOD the PAX enjoyed Field Day Games instead of burpees. Here’s how these heroes bled Red White Blue and Black for their teams:
The THANG:
WARMERAMA:
FORM TEAMS:
EVENT #1 – CRAB SOCCER TOURNAMENT
EVENT #2 – TUG OF WAR
EVENT #3 – BEAR CRAWL RELAY RACE
EVENT #4 – WATER BALOON TOSS
***FINAL SCORES***
REWARDS & PENALTIES:
FINAL COP = DORA OF THE HILLS
Mosey BTTF for COT:
T-CLAPS & THANK YOU’s
!!! HAPPY BIRTHDAY CHAPLAIN !!!
NMS: As always brothers, it is one of my deepest honors to be a part of this fine organization and have the opportunity to lead. We truly embody FREEDOM – for ourselves, our brotherhood, our communities, our country, and in our faith. Loved seeing so many PAX from all over RVA, and welcome NIGHTSTAND (Hayden Mulchin) – so nicknamed as he spends a lot of time as a caretaker for his elderly veteran grandfather. Looking back it was cool to see that each team won an event! Great effort everyone!!! Brothers, what we have in F3, truly EVERY man needs in his life, whether he knows it now or not. Be FEARLESS in your invitation to join you in F3, and together we will reach every community in RVA. Happy Independence Day brothers! Yours AYE! ~DTH
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
COT YHC took us out
2F provided by Pigskin and Mr Rogers / M. Venmo to @uberrock or
Announcements
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!
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
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
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!
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.