Tag: F3RVA Summer Tour

  • Yo-Yo Route

    12 runners/walkers and a 5 bikers strung themselves together in the latest edition of THE Run at Mary Mumford (RAMM). Air, land, and sea conditions held constant at 70 and sunny. According to the pack of tomatoes running on Grooooove, the following might have happened:

    Parking lot south on Commonwealth to the gravel track / dirt track / quarter mile loop / whatever any PAX member calls it. Run 1/2 of the loop to Westhampton. North on Westhampton to Grove.

    Left on Grove. Left on Lexington. Choose your own adventure going either left (Lexington) or right (Albemarle) and complete the loop back to Grove. Right on Grove. Right on Westhampton. 

    Left onto the gravel track / dirt track / quarter mile loop / whatever any PAX member calls it. Return to Westhampton and repeat the above loops back / forth for the 45 minutes. 

    Finish at 6:15 at the parking lot. 

    Numbers, names, (cyclists return), more names, and Marv was gracious in taking us out.

    Announcements: 

    Summer Tour. Get out there. Meet some new guys. See some new places. Learn to navigate Hutton’s spreadsheet. 

    Prayer requests: 

    We have at least two guys whose loved ones are fighting tough battles with challenging diseases. It can be easy to rattle off names, but let’s think hard about how we can help our friends and their families. Fudd’s sister is going through a second battle with breast cancer. Splinter’s mom has just 2 weeks ago been diagnosed with leukemia. Leadership is about helping other people. For those who remember Inky Johnson, “It’s not about you.” Let’s get after it and support our pals.

    NMS: 

    Yo-Yo Route today. T-claps to Wedding Singer and Hitch for remembering the greeting. 

    Good chat after the run with some guys about appreciating what we have and learning that a lot of modest things can be overcome and make us stronger.

    Upchuck spits the bit.

  • I’m the Q, but I Don’t Know the Streets

    A dirty dozen (12!!) men of The North (ok, 10 of The North and 2 Travelers) stood forth at the latest edition of the Raider Run. Conditions remained a steady 70 and sunny. According to the state trooper on overwatch, the following might have happened:

    5s – BroCode Style. Run the Atlee HS/MS/ES Metroplex loop. Then, left onto Atlee, cross the railroad bridge, left onto Combs, Oakham, Colvincrest, Hughesland, Crestfield, Combs, Atlee, and BTTVSF.

    Ruckers. Go out. Ruck. Return. Several wearing 50 pounds. Nice. T-claps to the “extra 50 and over 50” group (50 extra pounds and over 50 years old). Studs.

    Numbers, names, and Opus took us out with a reminder about looking out for others, especially on mental health issues.

    Announcements:

    June 6 – 80th Anniversary of D-Day Ruck. 7:00 p.m. Starts at Palani Drive (Restaurant) on Libbie. 9 miles, or roughly the distance from Utah Beach to St. Mere-Eglise.

    On the topic of WWII and Normandy, we’ll have a 100th birthday celebration workout for my father on August 21. First Watch. 5:00 a.m.

    June 22 – 2.0 workout at Atlee. 7:00 a.m. start.

    Also, June 22 – New AO starting at Groin Park (ok, Goyne Park) in Chester. See State Farm or Posh for start time.

    History Footnote: June 22 also is the day Germany invaded the Soviet Union in 1941.

    Summer Tour continues. Plan your travels. And, do not hesitate to pass around some good rumors about EF Hutton’s scoring system. There were a few solid old wives tales shared this morning.

    Prayer Request: let’s keep our pal Fudd, his sister, and his whole family in our prayers. Her breast cancer has returned, this time on her spine. She and the family all have a tough road ahead, and we should be there supporting them every step.

    NMS: Super good to return to Atlee and The North (apologies to Canada) today. Nice to catch up with Hash and hear how his college and career activities have played out for the past few years. Also good to chat with Phonics and Anchovy. Nice to meet Trail Mix, current title holder of F3RVA’s Deepest Baritone, and nice to see so many F3 veterans. There was chatter about pulling AO’s together on the occasional Saturday so guys can catch up. This is worth a discussion. Might be fun.

    FWIW, SIX state troopers having an intense meeting by the soda machine at the Wawa on Atlee Station after the workout. YHC assumes they were investigating reports of a Smoke Fest on Combs.

    UpChuck spits the bit.

  • It’s Just So Juicy

    Eight came to whack the ball around in the latest edition of The Batteau, Summer Pickleball Edition. Temperatures were, once again, 70 and sunny. According to ESPN’s SportsCenter coverage, the following might have happened:

    COP. Mosey around the courts, watching for the occasional court drying equipment or ball barrier. Work in a few reps of shuffling side-to-side or Bernie Sanders to get the muscles loose.

    SSHs, Dead Man Hang, and a little bit of broga. Onto the Main Event.

    Doubles. Fun was had. Wind was a factor. Rain held off.

    Nice work, gentlemen. Great games today.

    Numbers, names, and YHC took us out.

    NMS: Whitesnake is susceptible to conversation during a match. Topics included the difference between les Blues and les Spurs.

    Announcements:

    TODAY: D-Day Anniversary Celebration Ruck (June 3). “Omaha” Meet at Palani Drive. 401 Libbie Avenue (across from Libbie Market). 5:45 launch. 5.6 mile route (aka, distance from Omaha Beach to Pointe du Hoc (look it up). Something to do with Rangers. Happy hour to follow.

    Thursday (Actual 80th Anniversary): Utah. 7:00 p.m. 9.3 miles, roughly Utah Beach to St. Mere Eglise. Meet at Palani Drive.

    June 22nd. (Skip the WWII Barbarossa reference). Goyne Park, Chester. Fully charge the battery on your EV and put in the extra distance to visit a new AO (and support your brothers with the launch!). See State Farm or Posh for details.

    Don’t sleep on the Summer Tour. Get out there and hit some new locations.

    And, don’t sleep on The Bridge. These guys need our help as they work back into society, learn some skills, and get themselves back on their feet. Get out there and help someone. See TYA for which weekends F3RVA has the Q.

    Find a challenge. Find a hard challenge. Take it on, and make an impact.

    UpChuck spits the bit.

  • We Men Get Away

    14 holy river rollers escaped their sleeping bags to honor a beautiful Charles City sunrise with a ride on the DTH pain train. The three FNG’s were not disappointed with the following 45min Thang:

    WARMERAMA: 

    • Circle up around the Shovel Flag
    • Welcome & Disclaimer
    • Variable IC Reps to get the muscles warm top to bottom

    COP #1: 

    • SHE HATE ME
    • Traverse a long stretch of paved driveway by completing sets of 20 lunges, stopping between sets to complete x10 Groiners & x10 Merkins

    COP #2:

    • THE WILT
    • Run twice around the field doing x50 reps of the given exercise at corners
    • LBC’s, SSH’s, Flutter Kicks, Squats

    COP #3:

    • OVER UNDERS
    • PAX line up in the field in plank, with last man taking turns jumping over then crawling under each planking PAX

    COP #4:

    • Moseyrama around the driveway loop to collect a frisbee from the truck
    • FRISBEE FARTLEK
    • Throw frisbee, first man to frisbee calls x20 reps of an exercise, then gets to throw next
    • Merkins, V-ups, Squats, WWII’s, Burpees

    COP #5:

    • Mosey down to the river and form up at the base of the ridiculously steep incline
    • HILL REPEATS
    • x20 Incline Mericans
    • Run up to the top of the hill
    • x20 Donkey Kicks 
    • Run back down
    • Bear Crawl to the top
    • Run back down
    • Sprint AYG BTTF 

    COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    NMS:  Sunrise and seventy with a gentle river breeze and an eager PAX ready to roll in the dewy lawn, let’s GO! This was maybe the fourth F3 “The River” beatdown for the annual WEAG men’s getaway, and a few F3 regulars welcomed back some of last year’s FNG’s, as well as a few new ones. Chaplain’s 2.0 Armadillo was given the long-awaited opportunity for renaming – as a young man who can outpace most adults on a long run, welcome PACER! We nearly lost Slapstick early on, gassed with just the warmerama, but the loving accountability of the F3 Credo held him in the pocket for the duration of the bootcamp. Also almost had a Merlot Splash from Slider but YHC was not fully honored as he was able to hold it together. It was an honor to lead as always brothers. Living Third, DTH

    Prayer Requests:

    • Traveling mercies for Trig heading to Germany and Broadway leaving for on a missions trip to Kosovo later today

  • 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

  • Life, Liberty, and the Pursuit of Beatdowns

    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! 

  • Journey of the Rain Dogs

    Arrive at 520something. Florence first on the scene. No PAX from north of the James? Anthrax remedies the situation. Shovel flag planted, 530 hits, speaker turns on to the classic album from Tom Waits, Rain Dogs. Off we go onto fields of adventure unknown.  

    Circle ish up and F3 mission and disclaimer, then the following more or less. 

    5 burpees

    SSH 

    4 burpees

    Imperial walkers

    3 burpees

    Hairy Rockettes 

    2 burpees

    Copperhead squats

    1 burpee

    LBCs

    Flutters

    Pretzel twists

    Crouching dog merkins

    Reverse scorpion kicks

    Mosey to field

    Florence: “just when I thought you’re music couldn’t get any weirder…”

    Quarter pounder

    25 Carolina dry docks

    50 ball dippers

    75 squats

    100 monkey jumpers 

    Run and benrie after each set

    Hitch: “What type of music is this? Jazz?”

    Anthrax: “it’s Tom Waits”

    Next was a Lindsey, a Dora, and some door number action. 

    One of the exercises called was hillbillies. 

    Hitch: “is this a dance or an exercise?”

    Florence “yes, it’s how we dance south of the James”

    Have a great day fellas, this was a fun morning!

  • Ms. T, 2 Dicks and a Bowl cut.

    The Thang

    1 mile run at 10min pace

    Dynamic Stretching

    3x Vinyasa Flow hold intervals

    30 Seconds each:

    • Start in Full Plank
    • Move down to Chaturanga Dandasana (AKA 6 inches)
    • Move into Up dog
    • Move into Down dog
    • Walk the dog

    Tree pose 1 min each side

    1 min

    • Right arm across with left hand pulling in toward body
    • Left arm across with right hand pulling in toward body

    Mountain pose, Full fold, Half back up ,Full fold, Plank, Up dog, Down dog, Full fold, Half back up, Full Fold, Mountain

    • Right arm up over should reach back Left hand on elbow pulling back further
    • Left arm up over should reach back right hand on elbow pulling back further

    30 seconds each x2

    • Child pose
    • Frog pose
    • Lizard right leg forward
    • Warrior one pose
    • Elbow Plank

    30 seconds each x2

    • Child pose
    • Frog pose
    • Lizard Left leg forward
    • Warrior one pose
    • Elbow Plank

    On your 6

    3 min Cosmic Mind Blow for devotional.

    Devotional: https://thelife.com/devotionals/being-present-in-the-present

    Be still, and know that I am God….” Psalm 46:10

    I appreciate multi-tasking. Although it’s a recently added word to our lexicon, the feat of being able to do several things at one time didn’t begin with this generation. Millennials who text, type, and talk at the same time have nothing on the mother who balances a baby on her hip, puts in a load of wash, and instructs her 3-year-old not to run on the just-mopped floor, all while consuming a half-eaten sandwich.

    I’m afraid all the multi-tasking is making it harder to appreciate the beauty found in a singular accomplishment. It’s getting difficult to focus on the moment. What might happen if we took the time to not just hear what someone says, but pause to listen. Not methodically check items off our to-do list, but engage them. Not rush through obligatory morning devotions, but wait upon the Lord.

    No one accomplished more in his brief span on earth than Jesus. And no one was more fully present. Jesus said he did nothing but what he saw his Father doing (John 5:19). Constant communication with God taught Him how to value every single moment. He experienced no conflict between the stillness of knowing God and the efficiency of working His plan. 

    If we hope to be more present in the present, I don’t know a better place to start than through emulating Jesus’ ongoing communion with God — of letting His presence infuse our present.

    Father, forgive us for rushing through our days without pausing to invite You in. Please help us be more aware of Your presence, whether we find ourselves in the mundane or spectacular. Be with us. Amen.

    Take Action

    Right now…let’s pause…be still…know He is God…and savor it…..

    Have a great week.. and watch out for Ms T out there!!!

  • 10 men. Two dogs.

    Last day of SOJ takeover. 10 dudes hit the mean streets of Henrico county this morning.

    The route: a simple jog down Ridgefield Parkway and back to the flag. Distances covered between 4 and 6 miles.

    Numbers/Names.

    Hutton took us out in prayer. Prayer requests:

    1. Safe travels for Doozy (baseball trip with family to Villanova) and Boberry (visiting his parents with the boys).
    2. Prayers for TYA and recovered from knee surgery.
    3. Prayers for Gypsy and heart condition.
    4. Prayers for any members of the Pax that have not been out in the gloom lately.

    Great seeing everyone today. Enjoyed talking with Lighthouse (my big data competition) and Pinto who I don’t get to catch up with much.

    Enjoyed coffee with you all today as well.

    I hear Gomer has the Q at Rock and Roll tomorrow. Come out and support.

  • You Say Tomato, I Say Jorts

    4 Davillians welcomed 2 Jorts Wearing SOJ PAX for the following run. Spit helped State Farm and YHC get in a little extra to get 4 miles exactly. Speakeasy and Phonics were up ahead. Yard Sale started his ruck at 5 am. Good times were had by all!

    Below is a snapshot of the Route. Here’s the specific directions : From the Clubhouse, take a Left then take a Right on Combs Dr, Right on Oakham Dr, Left on Colvincrest Dr, Left on Hughesland Rd, Left on Crestfield Dr, Left on Combs Dr, Stop at Oakham Dr intersection to complete 1 Lap.  If you complete 3 Laps then head BTTF you’ll get 3.81 miles in. If you complete 4 Laps then head BTTF you’ll get 4.88 miles in.