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.
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.
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)?
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
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
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.:
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.
49 Redwoods met in the warming gloom for our Labor Day convergence. According to the indecisive Land Rover driver looking for the Farmer, here is how it went down more or less.
5 Burpee start, mosey to COP. Disclaimer, Mission. All IC: 10x SSH, 10x Don Quixote, 20x ‘Merican, 10x WW2, 10x Hello Dolly, 10x Rosalita. Mosey to…
Upchuck Q. Triple Check touch a tree, Runner fondles 10, 8, 6. Monkey Humpers, LBC. Mosey to
Corned Beef Q. Triple Check pipe loop. Reverse Crunch and Lunge in place. Mosey to…
Oyster Q. Triangle Triple Check. ‘Merican and American Hammers. Mosey to…
5 min of Mary. all IC. 20x Hello Dolly, 20x Rosalita, 20x Flutter Kick, 15x Freddy Mercury, 5x Bohemian Rhapsody.
Hutton took us out. Prayers for Yee Haws daughter and those suffering mental anguish.
Thanks to Hutton and Pigskin for bringing Gatorade and Water. 2F at Ellwood Thompson.
Announcements
16 Sep Workout for Liv at Rountree / Satans Hill
16 Sep West End 5k
23 Sep 9 year F3RVA Anniversary Convergence at the Crucible.
NMS – Labor day is a day off of work but we put the work in today in time for family and fun. Thanks to all the Qs for their planning and execution. And thanks to all the PAX that made it out today.
F3RVA July 4th Convergence at Dogwood Dell hosted a massive PAX of 52 studs, most of whom had no idea a DTH beatdown was about to be unleashed. Here’s how these warriors crushed the workout, celebrated their freedom, and pledged to one another their undying brotherhood:
The THANG:
WARMERAMA:
Mosey to the circle
Welcome & Disclaimer
Variable IC Reps to get the muscles warm top to bottom (no 8-count exercises were harmed in the making of this warmup)
COP #1:
Mosey down into the Amphitheater
Partner up for a DORA
x100 WWII
x200 Incline Merkins
x300 Dips
Moving partner box jumps to the top to complete x3 Burpees, then runs back down to switch off
Front-runners help the SIX complete reps
COP #2:
Mosey back up to the grass circle
Celebration of 7/4/1776
x7 Burpees
x4 Burpees
x17 Booyah Merkins
Mosey to the top of the triangle
x76 SSH
Mosey down hill to the culdesac
Circle up in plank awaiting the SIX
Elbow plank & Review the F3 Credo and 5 Core Principles
COP #3:
Partner up for LOVE HILL
One partner starts the bear crawl while the other completes x20 Jump Squats and x20 LBC’s, then runs to switch with partner.
Each man completes x3 sets with bear crawling to the top pf the hill between
Some PAX modified to lunges
Circle back for the SIX, hug a tree, stretch
COP #4:
Mosey to the Carillon Field for INTERVALS
Line up on the end
25% Mosey to the other end
American Hammers IC for the Six
50% Run back across the field
ABC’s for the Six
100% Sprint to the other end
Catch breath then Flutters IC for the Six
25% Mosey back across
Stretch and Plankorama for the Six
COP #5:
Mosey over to the starting circle
Partner up for x25 LBC’s each
Mosey BTTF for COT:
Counterama #52 (including x2 FNG’s and x2 LIFO’s)
Namerama
Announcerama (see Below)
YHC took the PAX out with the excepts below and a Prayer
Excerpts from The Declaration of Independence
“We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
…And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor.”
NMS: It’s not often our Numberama ends on 50! Awesome to have so many RVA PAX choosing to start their holiday celebrations the hard way! A hearty welcome to Machismo’s nephew Josiah, nicknamed Bollywood, and to Bootleg’s young son nicknamed Luigi! Also great to host Jim Freeze, AKA Olaf, posting DR from Houston. And Happy Birthday to Chaplain!!! The beatdown was highly modified for a larger than expected PAX, but with 1000% humidity it was grueling and amply served to sharpen iron. Well done gentlemen! And thank you for your faithfulness. Our Region grows stronger every week – keep posting, Q’ing, headlocking, and serving – if you’re not sacrificing something for your brothers and neighbors, you’re not doing it right. Honored and Humbled, YHC, DTH
Announcements (SEE SLACK!)
Pickle ball Monday at Batteau
State Farm VQ this Friday at Satan’s Hill
School of Rock this Saturday following Rock&Roll – bring out your kids!
60 warriors braved the rain to enjoy our annual Memorial Day convergence. It was a little wet out. Some call it rain, SEALs call it Frogman weather, Bulkhead calls it training. This pic is sums it up because many personalities are featured including our newest FNG Gambler and also Ripcord.
According to the STPT workout group gathering in the rain and anticipating max enjoyment for their long canoe portage, this is what went down, more or less:
COP All PAX mosey to Browns Island. Greeting, disclaimer, mission. COP: 30x SSH, 10x DQ, 50x Merican, 10x LBC, 10x right leg straight LBC, 10x left leg straight LBC, 10x both legs straight LBC (Inspired by Chum Bucket!), 10x APD, 15x squats. Break into 4 groups
Rosie breakout Q: Mosey over to the stage for a triple check with monkey humpers and flutter kicks. Loop around the stage and to the bridge for a Dora 100 merkins, 200 box cutters, 300 squats, runner goes across the bridge and back. Back to the base of the hill to meet up with the rest of the PAX.
Florence breakout Q: At Bridge #1 : Triple Check – Dips, Squat Jumps, Timer runs across Bridge and back
Mosey to Fountain Line up in incline Plank position around the fountain, Curb Crawl clockwise around the fountain for a full loop Hold incline Plank on fountain, PAX at the front does 20 incline Merkins while rest of PAX hold Plank, Repeato down the line until everyone has done 20 incline Merkins
Mosey to Bridge #2 Tripe Check – Gomer’s 1 legged LBC’s, Crab Cakes, Timer runs across the bridge and back. Mosey to the War Memorial hill
Heist breakout Q: Mosey over T. Tyler Potterfield Memorial Bridge. On the way did 20x copperhead squats and 5 burpees.
Across the bridge and worked our way down to the rock climbing area: 1) Pax held wall sits. Went down the line for 10x donkey kicks 2) Pax then held plank and did 10x dirty hookups (hand wall walks) 3) Lunge walked back to the stairs.
Moseyed back across the bridge Triple check: Picnic bench dips/incline merkins and running to gate.
Gomer breakout Q: Mosey across middle bridge to Tredegar. 11s Merican + WW2.
Mosey to Belle Isle bridge. 20x WW2 at the bottom of each rainbow, 15x WW2 at the top. Return the way we came.
Convergence Q: Meet at the bottom of the War Memorial Hill. 1x burpee for each light pole for a total of 10 on the left and 10 on the right. At the top, 10x Grass angels and 10x Australian grass angels to finish the job.
Memorial Day sharing outside the Virginia War Memorial. Thanks to all who were able to share and those who remember lost ones in their hearts.
“It is foolish and wrong to mourn the men who died. Rather we should thank God that such men lived.” George S. Patton
Probation took us out. Prayers for Florence Family, Gomer’s work, Hitchhiker.
2nd F in the mizzle is the best. Venmo @uberrock if you want to help. Thanks to Lighthouse for picking up the vittles, and to Heist and Florence for bringing coolers of gatorade and water.
Announcements:
Sign up for summer tour
Sign up for breaking bread
NMS – Great fun seeing everyone out there! Who doesn’t love a convergence? Really excited to see PAX we have not seen in a while. Great to see 2.0s. Welcome to Gambler, former crew chief for Kiowa scout helos.
My memorial call out today is to COL Donny Ollar. This is his bio from 2015.
Donny is a brother of mine from our pre-Ranger program for 6 months while at Engineer Officer Basic at Fort Leonard Wood, MO in 1993. He went on to serve 28 years as an officer in the Army. Donny is a West Pointer and a football player. During PT, we sometimes partnered up and carried each other up and down a hill. Pretty sure we used to trade off carrying the 240B while patrolling. He learned how to shotgun beer under arguably the best tutelage (with some other WP alum, it was oddly satisfying at the time). After EOBC he went to Ft Polk, I went to Germany. We lost touch. The last time I was at FLW in 1999 as a EOAC student, Donny was a EOAC small group instructor and we ran into each other in the hall and had lunch together. He deployed multiple times, including 2 tours in Afghanistan and 2 tours in Iraq. After leaving the Army, he committed suicide, leaving behind his wife and two daughters.
This impacts YHC tremendously two ways 1. We had a lot in common and might have had much more, but Donny made the Army a career. 2. I did not know of his passing until recently – he and I were simply not in common circles despite all our modern connectivity – I have to think how many more are out there have I lost touch with?
The cynic will say, it was a job that you got paid for and that you signed up for, but at best, that point of view is awfully short sighted. The transition from *that life* where the abnormal is normal is challenging and that we all take it on differently.
This sums it up: A war is not over until its last veteran passes on. How grateful we, that have not had to experience war, should be because of those who have.
The lesson for us is that as men we probably dont want to share inner challenges, but we must – we can get though it together. Call me anytime.
