Tag: PreBlast

  • 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/
  • Annual RVA Shoe Drive

    F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

    Fall is upon us and the cold months of Winter will be setting in before you know it. For many, life is comfortable, warm, and stable, the choices we have made along the road have led us to right here where we are being called upon to lead in a world that desperately needs leaders to step up and take action in the community.

    Officially Starting November 12th and ending December 30th, the men of F3 RVA are being called upon to help those men of Richmond that are in need of a small gesture of help. Over the 7 weeks, the challenge is to collect 62 pairs of new or gently used shoes or boots that will be donated to various organizations we have partered with including Shood, The Healing Place, Habitat For Humanity, and others.. For every pair collected, YHC will buy a corresponding set of new socks to go with them.

    Track shoes, Sport cleat, and Running shoes that have 85 to 100% life left are in a huge demand for this drive. If your 2.0s have out grown or you bought a pair of running shoes the just didn’t fit right, them please send them.

    Point of Contacts (POC)s have been spread out around the region with YHC tasked with collecting from the POCs.
    SOJ: (South of the James) POC: Dr.Try Hard
    West End POC: YHC
    Da-Ville: POC: Cornbeef

    Center City: POC: Mr. ROGERS


    These #HIM will collect your donations at the weekly Saturday AOs.

    Let’s make a mountain of shoes and socks men. I know you have pairs in the back of the closet just collecting dust and your 2.0s have outgrown a few pairs as well.

    SYITG!!!
    v/r
    John (Gypsy) Boles

  • *** PRE BLAST – 12th Annual Shawn G. Hogan Memorial Beer Mile

    *** PRE BLAST – 12th Annual Shawn G. Hogan Memorial Beer Mile

    I invite the PAX to come out to the 12th Annual Shawn G. Hogan Memorial Beer Mile. For those that have not heard, Shawn was a very dear friend of mine and former college roommate of Handshake’s. Shawn lived a life of adventure and sadly he was killed in an Army training incident 12 years ago. Shawn and I ran cross country in college and enjoyed beer. We always joked about running a beer mile one day, but sadly Shawn and I never got the opportunity to run one together. So every year around the time of his passing friends and family of Shawn get together to commemorate him with a beer mile.

    I would have liked to think that Shawn would have enjoyed F3, so it is one of the reasons why I like to bring this group into the fold of the beer mile. Shawn liked adventures and crazy workouts. He has his own CrossFit Hero WOD which is crazy hard (Link to workout). When he was young in his Army career he won the Army’s Best Sapper contest, and here’s what the events entailed:

    The six events covered more than 40 miles of wooded terrain and started with a nonstandard physical fitness test of five minutes of push-ups, five minutes of sit-ups and three minutes of pull-ups and ended with a three-mile run in interceptor body armor and small-arms protective-insert plates that began the process of weeding out the teams.

    After a helocast and poncho raft swim, competitors entered the round-robin phase faced with challenges that included a stress shoot, timber-cutting charge, counter-force charge, Military Operations on Urban Terrain breach and an urban challenge.

    Other events during the competition included a 15-mile road march, and a series of Sapper stakes with tests that ranged from weapons and knot identification to patient airlift operations, locating explosive charges, combat-life-saving techniques and an obstacle course.

    So this October 14th at 7 PM, I invite you to participate or spectate, whatever you wish. Race check in starts at 7:00 PM, and the race kicking off shortly thereafter. The race consists of 4 quarter mile segments and drinking one beer before each segment, 4 beers total & 1 mile total. Even if you don’t drink you can do like Greenbow one year where he drank 4 non-alcoholic ginger beers – gross. This event is M friendly. Also if you just want to see me beat Handshake and cheer us on, that is totally cool too, spectators, walkers, and sideline drinkers are all the more welcome!

    Race Details:

    Address: 3423 Noble Ave, RVA

    What to bring: 4 frosty beverages of your choosing

    Post race party to follow at my house with pizza and more frosty beverages.

  • Preblast – 1st F3RVA Back-to-School Pickleball Tournament (Convergence)

    Preblast – 1st F3RVA Back-to-School Pickleball Tournament (Convergence)

    We will play doubles.

  • Currahee 06 May 23 preBlast

    Currahee 06 May 23 preBlast

    May 8 is the anniversary of VE Day in 1945. For YHC, I think about what those men and women did as they worked across Europe and ended a World War in less then a year. From my perspective we can workout for a full day to honor what they did.

    Its also the 3rd anniversary of the start of Currahee.

    AND not everyone can do a BRR extended weekend so wanted to do a local CSAUP.  Looking at you Hardywood.

    This is the overall concept and timeline for May 6:
    6am ruck.
    – Headlamp highly recommended
    – You vs you on weight. 45# is the GrowRuck / Army standard
    – SP is at 6 and lifos will have a tough time catching us; Be early
    7am Bootcamp – convergence. 45 min.
    8am loops – 4 PAX Relay Teams
    – 5, 3, and 4 mile loops for a total of 12 miles per runner. Each team has 3 runners.
    – Each team of four should have one walker. Walker will do a 2-3 mile route taking about the same time as the runners (ie a little longer during the 5 mile loops).

    Open to the public to create some awareness about F3. Have folks you talk to contact me for team signup or fill out the Q sheet for them. 

    Special recognition for those that do it all.

    Paper route copies available at run time.

    Location: Godwin High School. Big parking lot. We dont have access to facilities, but there is a dunkin down the road. Bring race food

    Team sign up is here.
    https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit

    Routes – turn by turn instructions available at start

    Run routes

    RED run – 5 mi

    https://www.mapmyrun.com/routes/view/5509508098/

    WHITE Run – 3 mi

    https://www.mapmyrun.com/routes/view/5509514350/

    BLUE Run – 4 mi

    https://www.mapmyrun.com/routes/view/5509527808/

    Walk routes

    Black Walk – 2.5 mi

    https://www.mapmyrun.com/routes/view/5509536886/

    GREEN Walk – 1.5 mi

    https://www.mapmyrun.com/routes/view/5509605370/

    Gold Walk –  2 mi

    https://www.mapmyrun.com/routes/view/5509609357/

  • Final Pre-Blast for the Frozen Triangle

    All of the morning announcements, slack comments, and mumble chatter about the latest RVA homegrown CSAUP will finally come to an end after Friday. The only thing you’ll hear about the Frozen Triangle Part Deux after that is mumble chatter about how much fun you missed out on if you weren’t there. We’ve gotten some hard commits, soft commits, offers to help and we appreciate all of the offers and updates on participation. A few final notes for everyone:

    • We start at 6:00 am at Dogpile – that’s the only thing about the day that will be typical
    • Bring a flag if you’ve got one – we’ll carry them between AO’s
    • See Gumbo’s preblast for the full estimated schedule Schedule
    • We have a few volunteers that will transport provisions between AOs, if you want to tag along and drive between AOs there will be options.
    • We will have water, Gatorade, and refueling food at each AO.
    • We plan to finish around 9:00 am and will hang out as long as anyone wants to be there
    • Chairs and dry clothes are recommended for the 2nd F
    • We will have a few adult beverages for the finish but if you want more or something specific – BYOB
    • Running Routes between AOs are below

    This is not an all or nothing thing – there are plenty of people around if you want to drop a car at a location to leave early or meet us later, feel free to coordinate something.

    Dogpile to Punisher

    Punisher to Mary

    Mary to Dogpile

  • PRE-BLAST: Frozen Triangle January 21

    If you have been posting or reading Slack you have been hearing about an upcoming CSAUP – The Frozen Triangle. It is 2 weeks away, so below are some more details, and we are looking for HCs (and soft commits – if you must) to help us plan provisions. Please add to the HC count on Slack if you are in. Give a thumbs up or something else if you are a soft commit.

    Many folks have reached out to Rosie and me to let us know they want to help. Thank you. We will be touching base with you over the next week to divvy up responsibilities. If anyone else wants to help, let us know. Help can include chipping in for provisions, bringing provisions, bringing coolers, setting up/cleaning up at one of the AOs, etc. Many hands makes light work – and more fun for the hands doing the work.

    GOAL: As always, push ourselves, but don’t hurt ourselves and have a damn good time doing it and enjoying some fellowship.

    Rough Details:

    • Starting time and location: 6:00 a.m. at Dogpile parking lot
    • 6:00 – 6:20’ish: Bootcamp at Dogpile
    • 6:20’ish: depart Dogpile for Punisher (3.3 mile trek) – travel on foot, by bike or however you want.
    • 7:00’ish – 7:20’ish: Bootcampt at Punisher
    • 7:20’ish: depart Punisher for 45MOM (2.9 mile trek)
    • 8:00’ish – 8:20’ish: Bootcamp at 45MOM
    • 8:20’ish: depart 45MOM for Dogile (2.5 miles) to complete the triangle
    • 9:00’ish: arrive Dogpile and let the fellowship ensue. Bring lawn chairs and dry clothes and hang out for a while. Hot dogs will be on the grill and beers will be in the cooler.

    Remember – this is not an All or None – participate in it all or participate in whatever piece or pieces that you can. See you on January 21.

    No More Gumbo For you AND Everything is Coming up Roses….OUT

  • 2023 Leadership Challenge: The Rotating Q

    Lots of guys have provided their 2023 Challenges, both individual and group. Thank you. I have two private challenges so far that people have shared with me. Good stuff.

    I’ll add one for the group. The Purpose of F3 is to “… plant, grow, and serve …for the invigoration of male community leadership.” We do this through all 5 principles. Dredd and OBT selected principles that are very simple and entirely intentional. Each man should strive to live all 5 F3 principles every week. This includes one easily overlooked: live the Rotating Q. 

    Some guys Q all the time. Some guys almost never. Let’s spread the love and leadership in 2023. We have all heard the phrase about teaching other men to fish…

    This is not a dig on specific guys Qing. For example, we celebrated an accomplishment this week with Doozy’s 100 Qs. That shows incredible dedication and a ton of work to prepare 100 times. Lots of hard work goes into each Q (and lots of Mankillers). In particular, Doozy showed an enormous willingness to post at certain AOs when only 1-2 other guys are likely to be there. That’s dedication. T-claps. It’s not easy to post by yourself.

    That said, with only 5 principles for F3 (“led by a rotating Q who participates in the workout”), it surprises YHC how many AOs have the same 2-3 people lead a majority of or almost all of the workouts. We should challenge ourselves (and challenge each other) to better achieve the purpose of F3.

    When there are only 3-4 attendees at an AO, there is only so much we can do until we get more attendees (a separate issue that lots of guys are chatting about how to address). With 7-15 guys regularly posting at many AOs, having the same guys lead most weeks is overkill, limits the growth of the other men, and misses the point of how F3 builds men who can reinvigorate their Community. 

    Dredd pulled idea of the rotating Q from the US Army. Other services use the same idea. Over 250 years, these organizations have learned a thing or two about developing new guys into veteran leaders. The rotating Q is a concept rooted in asking a newbie to take on a small task, almost any small task. This is often described as a reward or sign of a leader’s confidence in a young soldier, sailor, airman, or Marine. It is an opportunity for that person to grow and lead in a relatively controlled environment. How badly can one sailor ruin PT through poor leadership? Usually, not too badly. Sometimes, it can be bad. But, guys learn. “Push yourself” means more than “push yourself physically.” My nephew, a 20-year old Marine, took on leading PT recently. He did fine; not awesome (so he says). However, to the sergeant, lieutenant, or captain leading a young person who improves regularly by leading PT, maybe soon that person can lead others in more complex, “real” work. Or, that’s the concept. The downside is that an officer or NCO who does not delegate small tasks, such as leading PT, will struggle to develop his team over time. His new guys will only have learned to follow the officer’s specific direction. They will have missed an opportunity to grow into leading on their own. This will result in failure for the troops and the unit (and obviously failure for the leader as well). 

    This is one area the Russian Army is struggling in Ukraine – every man looks to the head guy for almost all direction. Most recruits do not learn to do anything on their own. The system discourages leading. The men do what they are told. When the Ukrainians kill the head guy, the Russian team cannot continue. Ukraine’s military knows this, so they target the head guy. Some of you may remember last spring when the Ukrainians were counting the number of Russian generals killed in combat. That was intentional. From Ukraine’s perspective, the “single leader” approach is an excellent way for the Russians to lead their army to failure. By contrast, the Ukrainians (and the US) teach “next man up” through incrementally developing talent. That is F3’s approach. But, only if we develop leaders who actually do it.

    The intention of the Rotating Q at F3 is that as a man becomes better at leading a workout, he will grow more confident, comfortable, and competent at leading anywhere, and that will translate to life / family / work outside the workouts. In short, the purpose is to train men during the First F to lead outside F3.

    52 weeks a year means each AO meets 52 times. Simple math: 10 pax at an AO on average and the math comes out to about 5 Qs per man. No Toll, RAMM, Spider Run, SOT, FW, Hoedown, Gridiron, Rock N Roll, Currahee all have attendance in this range. Some other AOs are just about there.

    Getting specific for 2023, for those of you who are the Site Qs, this is an opportunity to recruit, plant, and grow additional guys to Q (and probably specifically ask some guys to downshift / share the load). Examples:

    Punisher: we have let one guy Q 21 times. Those of us who attend Punisher need to help Chum.
    Wednesday Broga: The PAX is learning the lingo, and recently, we have started to give Last Call a breather.
    First Watch: a different Q almost every week, rotating through at least 14 different Qs in the last 20 or so weeks. Living the dream.
    The Clinic: With the Site Q changing the day of the week, time, time zone, and location, this a challenge.

    Some of the other AOs…same guys signing up, same guys lead, and pretty soon, we look like the Russians. Challenge yourself to recruit others to Q. If you are not signing up to Q, set a goal to step up and challenge yourself in 2023.

    Let’s live the principles. F3’s mission is not for a handful of guys to lead all the time – the mission is teaching other men so that they are ready to lead.

  • Pre-Blast – Return of the Frozen Triangle

    Nothing on the calendar in January? Looking for an excuse to hit some new AOs? Never participated in a homegrown F3RVA CSAUP? Want a morning of 1st and 2nd F wrapped into one? We’ve got the answer to all of these questions and more, the Frozen Triangle.

    The cold weather is now upon us and with it brings the return of RVA’s own CSAUP, the Frozen Triangle. January 21, 2023, 6am at Dogpile, we all know there is nothing else going on at that time of day on a Saturday in mid-January. Go ahead and put it on your family shared calendar, set aside your bag balm and chafe free shorts (SOP), tell your M you’ll be back late, your kids they’re on their own for breakfast, plan to let your dog out before you go because you are not going to want to miss this one.

    We’ll travel between three (Triangle) AOs by your method of choice (run, bike, drive, rent a scooter…), workout, repeat a couple of times with provisions provided along the way. Replenish the tank with some 2nd F food and drink upon returning to Dogpile. This is open for any and all PAX to participate in some or all of this one of a kind event. This is not an annual F3 tradition in the mold of the Forest Hill Loops, F3 yearly anniversaries, or holiday convergences. It’s better because you don’t know whether this will ever be done again so you shouldn’t miss out on this one with hopes that next year will be your year.

    If you have any questions about how much fun you will have or how many FNGs you should bring, ask any one of the 44 previous participants in the original Frozen Triangle or check out the backblast and comments – https://backblasts.f3rva.org/2017/01/22/inaugural-f3-rva-csaup-and-its-not-even-noon-yet/ No really you should check out the backblast, Saab is a Hall of Fame BB author, alongside DK and Marv.

    More info to follow as we get closer to the big day. Anyone looking to help out should get in touch with Gumbo or YHC and we’ll be happy to dole out some tasks. We’re so good at passing things off to others Honeymoon doesn’t even know that he has volunteered to supply water for the event.

    Looking forward to a morning of mumblechatter, fun, with some 1st F mixed in.

    Happy Thanksgiving to All!

    Shameless plug – December 20, No Toll – Annual 12 Days of Christmas workout – don’t miss out.

  • Authentic Turkey Trot Routes

    Tuesday 11/22 at Spider Run we will be running a 10k. The link to the route is below and I’ll also describe it for individuals that have not run this route previously. The trails are slightly modified from the official route but everything else is the same. Headlamps strongly recommended.

    It’s 6.2 miles with plenty of elevation. Ideally, we will all be finishing at the same time, right around 615. If you think you need an hour and 15 to finish a 10k, play your departure for around 5am. I’ll be there just before 5am to assist with any questions.

    Feel free to ping me for any questions.

    https://onthegomap.com/s/fmrolial

    spider run route

    Section 1 – Looping Around Towana

    This section starts by heading back towards the lake, taking a right, and then up behind the football stadium before exiting campus by taking a right on Campus. Continue up Campus until you hit Roselawn and then make a U-Turn to head back down Towana. When you get to the bottom, take a left and head up Roselawn. First right onto Ridgeway then back to the Commons.

    Section 2 – Trails Through Campus

    Once you pass the start, take a left at the commons and head across the lake, veering right onto the path around the lake. After you pass the cafeteria, take your first left up the path. At the top, take an immediate right on the path and head behind the Greek Theatre. Once you pass behind the Greek Theatre you will see tennis courts ahead of you. Take a hard right down the well lit path back to the lake. Don’t cross the bridge. Take a left, watching your step on the gravel and take the path over to College. Right on College.

    Section 3 – Westham

    This part is pretty easy (directions wise). Once on College take a left on Lakewood. Lakewood all the way to Westham. Left on Westham. Left on Club Vista (last road before River). Left on College and an immediate right on Westhampton Way.

    Section 4 – The Westhampton Campus

    Continue on Westhampton, straight across the first intersection onto Keller. Right on Westhampton Way then right on UR drive. First right onto Crenshaw. This next part is in my mind arbitrary but nevertheless part of the route. Go up Crenshaw until you get to the Modlin Center parking lot. It’s essentially at the top of the hill. Then turn around and come back to a left on UR drive.

    Section 5 – The Big Finish

    Continue on UR drive like you are heading back to the starting point. Except, you have to finish with the big loop. Up Gateway to the top, left to head back behind the football field and back down to the lake. Long downhill finish back to the parking lot.

    The END

    I’ll come up with some turn by turn directions that can be printed for those that may be completely confused at this point.

    UPDATE: Turn by Turn Directions available here!

    If 6.2 is too much there are two options for you. One is to eliminated the Roselawn/Ridgeway loop and just return back to the start via the path at the bottom of Towana. The second is to eliminate the Crenshaw out and back and just head back to the finish. The final is to cut off the hill loop at the end but I wouldn’t recommend that as it is a fantastic finish.

    This should be fun. See everyone on the Tuesday before Thanksgiving!