Tag: Richmond

  • Rock N’ Roll: Because Nothing Warms You Up Like Suffering


    Sixteen fearless warriors descended upon Rockwood Park this brisk morning, fully prepared to wage battle against gravity, exhaustion, and questionable life choices. We bear-crawled like overcaffeinated toddlers, and conquered a four-corner circuit designed by someone who clearly enjoys watching people suffer. Sweat was shed, lungs were tested, and dignity was optional—but through it all, the camaraderie (and mild suffering) made it a morning well spent!

    The Thang:

    WARMUPS: Side Straddle Hops, Don Quixotes, Arm Circles, Merkins, LBCs, Alabama prom dates

    COP 1: Bear Crawl to Burpee (basektball court) : bear crawl to other side of court, 1 burpee – bear crawl to the other side of court- 2 burpees, increase by 1 until 8 burpees were reached.

    COP 2: 4 CORNERS (parking lot) prostitute style)

    Corner 1: 10 burpees; Corner 2; 20 merkins; Corner 3; 30 squats; 40 Side straddle hops

    COP 3: Triple check at the bathrooms near ball fields: Partner 1: Step-ups; Partner 2 World War 2s while third partner did a loop around stairs

    COP 4: Parking Lot workout: Inch-worm merkins – start in standing position, walk hands do one merkin, walk feet towards hands and repeat (one-half parking lot). Second half of parking lot- lunge, one burpee at each parking lot line.

    Run back to flag, wind sprints.

    Mosey to parking lot for 30 count lbcs in cadence, 90 second plank.

    Announcements: Frozen Triangle

    Prayer Requests: Chaplain’s medical issues.

    On a personal note, I want to say thank you for everyone coming out this morning, and all of my F3 brothers who have encouraged me throughout this journey. I started coming out in December 2023 and it has been truly transformational.

  • Get the “Led”‘out

    The title… Back in the day long before streaming or some of you were even born, radio stations would play about 20 minutes a night Led Zeppelin music. They called it GET THE LED OUT! This morning, 8 on a slightly warmer morning ventured to Satan’s lair for a Mudslide Friday Led Zeppelin music. Here we go:

    WARMARAMMA(SSH, Imperial Walkers, Cherry Pickers, Copperhead squats, Merkins, Flutters). I wanted to get us going not wasting time. To start things up (6-12-25)a triple check 6 pull ups, 12 Aussie rows, 25 Decline Merkins. A little break then the lower body same style(6 single leg deadlift, 12 jump squats, 25 2-count toe taps). After that we split into 2 groups of 4(a little Spartan style training). As a group 100(25 a person) burpees to snatch lift with jump ropes, Cindy swings, run to the curb and back. A little run up the hill and back(letting Satan know today we own it)

    Broga to finish things out. Why have I been pushing broga more? Older we get, to be flexible and mobile will be the key to helping you get out there and train in a way that feels good. You will not get mobile or flexible overnight, it takes time yet stay with it and the results will come. A variety of stretches to close the session then time was up. Names, numbers and prayer led by YHC to close out Friday

    Tomorrow is the last day of the SOJ takeover, yet I will be at ROCK AND ROLL for L Woods I believe his first Q he will lead at this spot. I am looking forward to it plus I hope we get a good number for him (we need more to come out lead Qs there change it up). See Slack for all other news the next big thing Frozen Triangle 2/8 at Dogpile.

  • No Butter, Just Ice

    13 lucky gloom brothers donned the extra weight to conquer a BRUTAL 8 mile trail ruck in preparation for the Frozen Triangle 10-miler happening Feb 8th. After hearing from young Snap he was running behind 15 minutes, the on-time 12-PAX set out from Pump House Park and set a blazing pace down the North Bank trail toward the City. En route, Offshore came running past from the other direction and mentioned the Buttermilk was treacherous. Hmmmm, maybe we should have listened… Starting 15 minutes behind the pack, there was no way Snap was gonna catch up. But the PAX was stopped a few times for water and stretch breaks, and their beloved Q also made them do some IC Flutters and Squats once we crossed the Bell Isle bridge. We also added the Bell Isle loop, but still young Snap hadn’t arrived. This was where the Q asked for volunteers to go back for the SIX, and the PAX split with Ponch leading the front runners toward the Buttermilk, while YHC and a platoon of big-hearted warriors circled back over the Bell Isle suspension bridge in search of Snap. Turns out he blew past Bell Isle and was about to cross the Browns Island footbridge, but we got him turned around and once united we took off at double speed to catch the front runners. Finally reaching the Buttermilk, we knew catching up was going to be near impossible – the entire trail was covered in ice. A few of us who participated in the Grow Ruck had many reflective moments remembering the painfully slow progress under extra weight on these same trails, only then they were slick with hard rain instead of hard ice. Right then we all agreed Rodeo Clown’s strap-on ice grips to be a genius move. It was grueling but the PAX set out to try and catch up with the front-runners, and we periodically shuffle-jogged where the trail permitted. As it turned out we never had a chance to catch them, and the Ponch Crew were driving past us as we were finally crossing the Nickel Bridge. SUPER proud of these men for taking on what turned out to be a wildly challenging CSAUP. In comparison I expect the Frozen Triangle ruck will be a walk in the park. We have 15 PAX so far HC’d to ruck it – WHO ELSE WANTS IN?!?  Yours AYE! ~DTH

  • Wait…. Friday Broga at Satan’s Hill

    Sometimes… You will miss a workout or not be able to make it, read about it and go “wait I should have been there for that”. A return to the old ways where it was more of a recovery style(not a whole lot of hard work adding some flexibility work to get the body ready for the weekend). 8 ventured out on a slightly warmer Friday morning lead by YHC here’s the breakdown(by the way, whole workout changed up right there except the broga I have been wanting to have an extended session for a while)

    A good WARMARAMMA to start out starting with a 30 second plank hold then(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Merkins, LBCs, a little stretch) then over to the playground for some pull ups(1 round of 8, while we did planking on the bridge,. Since I have the reach, I did side moving planks yet a version of the death plank can be done there. After that a new one: handing reverse crunches up to the partner’s hands(they push your knees down adding resistance to work that core harder). 1 round 10 reps each person

    Back to the flag like I said on the fly I love DORA (100 Merkins, 200 Jump squats, 300 2 count Flutters). We were in cruise control, after that grab the bands, let’s do some broga/stretching. The work was focused on hips, lower body a little balance yet I do have a new term I like to call it “The Cookie”‘. The reason is one I did some stretching out with a Satan’s Hill Q at the end, he was morning and groaning like a cow giving birth. A warning: if we ever went into the flip side and you are there to hear what we bring up, you would go wait where’s this coming from(yet I like it).

    One final thing and I wanted to see how it works(10 Navy Seals burpees). The way we did them was you did one, backed up jog in place you’re partner does 1, backs up. It showed things down plus allows you to rest in between reps plus a navy seal burpee(one of the hardest yet at a slower pace, they are easier). A little stretching, time was up. Numbers, names announcement and prayer led by YHC(Rudy’s boss who does not like to fly going to Hawaii, Dumar’s dad still in chemotherapy) to close today’s Q

    Go onto the 1st fitness channel. I took last year off from races to change, let my body rest do some things that wee long overdue. An opportunity has presented itself. A race April in Concord, NC(the Super: a 10k 25-30 obstacle race that for those who want to get their first one). There will be a huge F3 presence plus the head of Spartan will be there F3 will be there to shine big time). I am registering next week even though the next week is the Monument Ave 10k I have done races back to back days so I see no reason why I can’t do this then next week the 10k. If you have questions reach out the key is to first sign up(commit) then train the running will be trail like so trail running shoes are helpful. I will see you next time

  • Ruck and a Haircut!

    2 HIM’s met this morning at The Lumberyard for a nice morning 3 mile ruck to get the day started. Conversations about work, life, family is always a delight but I am very glad I spoke up about needing a haircut! And I was not so surprised when Yukon Cornelius stated another one of his talents as he is a barber! Excited to get cleaned up later today but the man himself! Having thrown around coupons and doing all the various workouts we do with our hands, can’t wait to see what he can do with clippers and trimmers! Excited for this week ahead as I may be Q’ing my first workout this Saturday proposed by Beaver and Choo Choo – which is an honor to lead these men! More to come!

  • Snow on the trail

    2 typically road running PAX met OTB to hit some snowy trails. Launch time was 6am from the Pump House. We took the River rock half route sans the Forrest Hill section, going all the way to the Mayo bridge and back down the flood wall to the buttermilk. Added a detour up the hill by the nickel bridge to hit some of Big Rig’s former stomping grounds. Finally tally was right at 9 miles in 2 hours. Pace was slow in places in order to avoid busting ass on the icy sections. Running in the snow was a blast. Beautiful weather and views! Big Rig unfortunately got a flat tire in the form of a twisted ankle. Prayers for a speedy recovery, doesn’t seem to be too bad hopefully. Great to get after it today, prep for both our races is going well!

  • All Carrot, No Stick

    6 wabbits gathered together and another on his own for the latest edition of the run at Sunday Funday. Temperatures were 70 and sunny. According to the super outgoing young lady who runs with her dog, the following might have happened:

    Three options:

    10 miles with Saab on the roads…launch early to make Libbie Market

    6-ish with Sippy Cup, Helix, and YHC…North Bank, Belle Isle Loop, and North Bank again.

    Almost 7 with Anthrax, Shakedown, and Offshore…North Bank, Buttercrunch, and BTTVSF.

    NMS: Today was a 24-carat experience. Great dudes, good chatter, and great weather.

    YHC has been absent from Sunday Funday for a bit. It’s going to take a few weeks to work back into shape. Parts of today were a slog, but the dangling carrot of pork products, coffee, and biscuits at Libbie Market kept the motivation high.

    Prayers to those whose homes and lives have been impacted by the fires in California.

    Note: TYA has updated his office hours. In a pinch, he is available late evenings on Wednesday for shallow water swimming sessions. No advance booking is required.

  • No longer a snow workout virgin

    This is very accurate….I have never done am outdoor snow workout till today(I have been missing something wait I fell into the “it’s too cold or no one will come out etc). Ever since I started F3, my workout philosophy have flipped they the people I used to train with could not even come close). Fact I want to go to Virginia Beach do that workout on the beach Mount Trashmore spots that I would not mind being a part of a travel group. Today, 8 came out after the latest snow to see what does Mudslide offer in this weather. LFGO!!!

    Warmaramma(SSH, Imperial Walkers, Ukrainian Soldiers, Dead Man Hangs, Gate Crashers, Merkins, plus 5 burpees). To the baseline for a quick run down and back(Boberry with a burst there). Then we took off time to venture out see what insanity the group and I create. First stop… The mini hill near the back area of the trails and where the logs are. A little Rocky IV runs up the hill then burpees(1st round 10 regular, 2nd 5 8 count(burpee with a plank jack), 3rd 5 Navy Seals(there’s also an Army Ranger one I will bring out this year anticipate more burpees a fair amount with my Qs.

    Next…a staple of my workouts(DORA). 100 SSHS, 200 squats, 300 toe taps. The run I had to change up due to the conditions but Rubble crossed from one corner to the next so after my first one, I went corner to corner. All the footprints you see and you see mine the big ones that look like a bear came around.

    Side note: this year is the 50th anniversary of Rockwood Park. All the fields and other things are being worked on with a summer date to be done. So next was nifty 50s(50 reps of a certain exercise chosen by someone). Monkey Humpers, Don Quixote, Double clutch squats, Snow Angels, LBCs amongst those chosen). We interrupt for a trip to the wheel and Death Planks. DTH brought it out last week, I enjoyed it said ok let’s try it again and now I have ideas into what we can do there next…. Stay tuned

    Coming to the end……4 corners(10 burpees, 20 groiners, 30 double count MCs, 40 SSH man killer style. Oh the way back, I saw an opportunity to do some walking lunges in the snow(why the F not). There was a little ice patch in a spot but with the fields open right now chances to really do some leg and other things

    Final little bit..20 burpees do 10 take a little breather, final 10 fast as you can. Hour was up, finished up numbers, names prayer led by YHC to close the session. That was fun, yet need more to come out lead Qs simple things or even split it with someone I have done that come on out 2025 lead 1 Q in January, the bug hits ok I want to do another. Let you know the nifty 50s the runs up the hill(last night and this morning thought of). The lunges across the field(thought of it right there looked at it said ok).

    Check Slack upcoming events there’s a few plus if you doing the MABA challenge(stay on top) I am in great shape not keeping a total but I know how many I have in the bank plus I am trying to see if the last Saturday at Rock and Roll is open(I think it’s time to do a Burpee CSAUP where we do them for say 25-30 minutes get a total perhaps if there’s someone who needs help or assist them. We donate a set amount it all goes towards them. I can fill you in more I did this 2020 1 hour 540 burpees helping a woman going thru a rough time with breast cancer. See you next time

  • Frozen Triangle 2025

    Frozen Triangle 2025


    Who: All Pax

    What: An epic CSAUP involving running or rucking to various AOs, stopping for a brief bootcamp at each AO.

    When: February 8, 2025 (day before superbowl). Beginning at 6 a.m. Wrapping up around 9 a.m.

    Where: Route begins at Dog Pile ==> Lynwood Elementary ==> Mary Munford ==> Dog Pile. Here is the route: https://tinyurl.com/2025-Frozen-Triangle-Route

    Why: It is a CSAUP. You get to burn a bunch of calories prior to superbowl. Be a HIM. Wave around the American Flag. To quote one of the greatest HIMs, “Transformation does not happen in the comfortable middle. Transformation happens at the hard edges. ”

    What’s next, how can I help?

    1. We need people to Q at Dog Pile, Punisher, and Mary. I have reached out a few via DM (check your messages).
    2. DTH to lead rucking group. Thank you.
    3. Need a team to lead provisions: I wanted to try something new for snacks/drinks this year. My idea being we could have a few guys drive an suv/van loaded snacks/drinks (I will provide) that meets the runners/ruckers at each destination. 
      This group would basically “setup” before arrival. If they want, participate in the AO beatdown. Then load up the supplies and move on to next AO waiting for people to arrive again. I think this would be a better approach because we won’t have to preposition vehicles or snacks. 
    4. Would you be interested in helping or participating? Let’s go!!

  • HAPPY NEW YEAR!

    34 F3RVA gloom warriors shook off the midnight revelries and launched into 2025 with a beatdown for the ages. Here’s how these HIM’s conquered the DRP:

    The THANG: 

    WARMERAMA: 

    • Mosey to the amphitheater and spread out on the steps
    • YHC provides a brief Welcome & Disclaimer
    • A smattering of usual DTH reps IC, and of course 25 was a theme for this morning given our new year of 2025
    • Count off into groups of 3 – Gomer taking the 1’s, Gypsy the 2’s, and DTH the 3’s

    GOMER PYLE ON Q FOR GROUP #1

    COP #1:

    • Mosey to Rusty cage
    • 11s: Pull-ups & squats at the fire hydrant

    COP #2:

    • Jerkins – 3 sets of 8

    COP #3: 

    • Mosey to Carillon steps
    • Triple check – merkins and WW2’s

    COP #4:

    • Mosey to the Dell
    • Descending dips, Ascending incline merkins, Flutter kicks for the six. 

    COP #5:

    • Mosey back near the flag for Mary in cadence – 15x Dollys, Rosalita, Box cutters

    GYPSY ON Q FOR GROUP #2

    COP #1:

    • Mosey to Pump House, stopping at each light post along the way for 10 Merkins

    COP #2:

    • Triple check at Pump House bike path. Pax ran loop, and the other two did LBCs and Squats. Run to Rugby and Pump House road stopping at each light post for 10 Merkins. 

    COP #3:

    • SEVENS up Pump House road with Squats and WW2

    COP #4:

    • Mosey to Carillon lawn
    • Run out 25% of lawn do 25 Merkins back to start. Out 50% do 25 Merkins. Out 75% do 25 Merkins. Out 100% do 25 Merkins. 

    BTTF:

    • Mary for a few minutes
    • Total of 3 miles distance covered!

    DTH ON Q FOR GROUP #3

    COP #1: 

    • TRIPLE NICKLE in the Amphitheater 
    • x5 Burpees at the bottom
    • Box Jump to the top
    • x5 V-ups at the top
    • Box jump back down
    • x5 Rounds (=25 burpees!)

    COP #2:

    • Mosey to Carillon Field
    • Toss the Q to BEAVER
    • TRIPLE CHECK
    • P1 – runs length of field and back
    • P2 – perfect merkins (no cheat merkins)
    • P3 – American Hammers

    COP #3:

    • DTH back on Q
    • Stay on the C-field for a DIRTY MCDEUCE
    • Run the length of the field, stopping at each quarter to complete x12 reps of the following: Carolina Dry Docks, Lt Dan’s, & WWII’s
    • BONUS – also complete x5 Burpees at the start and at each quarter to the end (=25 burpees!)
    • ABC’s for the SIX

    COP #4:

    • Bernie Sanders to the Carillon Steps
    • TRIPLE NICKLE #2
    • x5 Burpees at the Bottom
    • Bear Crawl to the top of the steps
    • x5 Donkey Kicks at the Top
    • Total of another 25 burpees!
    • Those awaiting the SIX invited to start their last set of 25 burpees

    Mosey BTTF:

    • En Route stop and do a few more reps IC while the last few PAX complete their remaining burpees = TOTAL OF 100 BURPEES FOR THE MORNING! 
    • Rendezvous with the other two groups at the flag, joining some Heels to Heaven led by Gypsy

    COT:

    • Counterama # 34
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    Prayer Requests:

    • Please lift up GYPSY today as he was experiencing some heart issues this morning during the workout
    • Keep Gomer, Pigskin, and DTH in prayer as they’re gearing up for international missions work.
    • GP and Pigskin to Honduras – https://secure.qgiv.com/event/2025mmtsupport/team/975676/
    • DTH and his family to Papua New Guinea – www.hendersonsinmissions.blogspot.com 

    NMS:  Fantastic group of brothers to celebrate the new year with this morning. Missed a lot of the regulars out of town for the holiday but we know you were there with us in spirit! Grateful to Gomer and Gypsy each taking a third so we could provide the PAX with more intimate groups (no DRTF here!), and YHC appreciated Beaver taking a lead in Group 3 for one of our COP’s. TClaps to Group 3 crushing 100 burpees as part of their ground and pound sweatfest. Anytime Sippy Cup compliments a workout you can feel good it was truly brutal. Thx for leading from the front with awesome form Sip! Also shout out to the guys who cane out for Coffeerama at Libby Market. Always good catching up. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • MABA JANUARY CHALLENGE = 100 Burpees per Day! (Group #3 today already on track!) Feel free to MODIFY to do this with other kinds of reps, but let’s get after it!!! https://www.youtube.com/watch?v=5q8mbKXzRZw
    • DRY JANUARY – doesn’t have to be alcohol but take the challenge to abstain from a usual indulgence for the month of exercising self-denial and seeking direction for the new year. 
    • 1/4 at Dogpile – SWIRLY 10-Year?!? (Mentioned in COT but not yet on Q sheet?)
    • 1/11 at Dogpile – SPIT 40th Bday + 500th Q
    • BREAKING BREAD – signup with a brother PAX 
    • CSAUP – Frozen Triangle – ?Feb – TBD
    • Oyster wants you to start training now for the Pickleball Tournament somewhere in the distant future