Saturday, November 1
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Rock N Roll

Rockwood Park

Virgin Turf

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By on Richmond, VA
  • When: 11/1/25
  • QIC: Dr Tryhard
  • The PAX: Roadrash, Mudslide, Woodsman, Dora, Big Rig, Melville, Cha Cha, Skinny Dip, Purple Rain, DTH

A 10-PAX of high energy HIMs shrugged off the fartsack to embrace a 40 degree DTH beatdown. After seeing the virgin turf of the new baseball fields during the ruck, YHC decided it was high time for breaking in new ground. Here’s a tough one for the history books. The THANG: WARMERAMA: Circle up in the lot for reps Welcome & Disclaimer Nancy Kerrgans IC DQ’s IC RUN to the bottom of the gravel road and back to circle up Imp.Squat Walkers IC Ukrainian Soldiers IC RUN to the bottom of the gravel road and back to circle up Tempo…

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Celebratory Crash Landing

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By on Richmond, VA
  • When: 05/28/22
  • QIC: Dr. Try Hard
  • The PAX: Rosie, Ponch, Doozy, Dr. Try Hard, Chaplain, Sea Doo, Snuff, Florence, Touchdown, House Party, Heartburn, Outage, Whipper (FNG)

Somewhere along the line this BB was deleted. Recreating for continuity. Happened before School of Rock.

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Campus Tour

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By on Richmond, VA
  • When: 10/25/25
  • QIC: Chaplain
  • The PAX: Deep Dish, Steamer, Pierogi, Austin Powers (FNG), Chaplain

We had a small, but dedicated group of Rock N Rollers this morning including a guest FNG! The following is a brief summary for your viewing pleasure:Mosey to the basketball court for Warm-Ups:Side Straddle Hops, Overhead Claps, Helicopters, Double Tap HR Merkins, Australian Snow Angels, Freddy Mercuries, Heels to Heaven, Karaoke, Bernie Mummy Kicks, Knee Pulls, Ukranian Soldiers, Hillbillies. Mosey to the start of the paved trail: We ran the entirety of the trail, stopping at various stations for exercises.DORA: Incline Merkins, Dips, Step UpsCrab Walk Valley: Crab walk down, 20 Crab Cakes, Reverse crab up.Ab Challenge: Bench Crunchy Frogs,…

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Purple Pain

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By on Richmond, VA
  • When: 10/18/25
  • QIC: Purple Rain
  • The PAX: Al Buddy, Chaplain, House Party, Mudslide, Nutcracker (FNG), Tin Man, Purple Rain

Seven, the number of completion, that’s how many HIMs redlined it this morning. We were joined by Mark, an FNG who is Cha Cha’s neighbor. The morning was peaceful, but at 7 sharp, that all changed. Run around the perimeter of the park to the tennis courts. Reviewed F3’s mission, credo, and the five core principals. Disclaimer given. Onward! Arm circles, jazzercize, rotator cuff stretches, dead man hang, cherry pickers, SSHs, copperhead squats, butterfly stretch, one leg hamstring stretch, APDs, scrunchy frogs, tempo Freddie Mercurys, merkins, V-ups. 11s across the tennis courts. Exercises were scrunchy frogs and spiderman merkins. Mosey to the concessions stand. Dora.…

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Lightening in a bottle

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By on Richmond, VA
  • When: 10/11/25
  • QIC: Purple Rain
  • The PAX: Al Bundy, Chaplain, Deep Dish, House Party, Melville, Mudslide, Pierogi, Steamer, Tin Man, Woodsman, Purple Rain

A PAX of 11 strong gathered in the far parking lot of the AO, ready to subject themselves to an hour of unknown chaos. Each went to bed the night before after experiencing completely different Fridays from one another. They set alarms which woke them in the middle of early morning REM cycle sleep. They silently donned workout clothes, headed for the door and the damp, leaving behind sleeping families, setting off from the four corners of the map to assemble with precision and punctuality, anticipating the hard thing. The PAX turned an uninspiring, overcast fall morning into an all-consuming, inner-mounting flame. We got after it hard, setting all involved on a trajectory of success for the day, for the weekend, for forever.     …

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Countdown is on….

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By on Richmond, VA
  • When: 10/4/25
  • QIC: Mudslide
  • The PAX: Steamer, Tinman, Broadway, Al Bundy, Cha Cha, House Party, Deep Dish, Purple Rain, Pierogi, Wet Bandit, Mudslide

3 weeks till Spartan, this is now a new phase. I have not done an OCR with less weight wasI probably 240-250 at all the other races before. I am at a much lighter weight so this will be the first time I can truly see how the changes feel. Yet today, 11 willing souls came out for a morning workout(the air turned fall real quick, I am not used to that quick change). A good warm up to start(SSH, DMH, Ukrainian Soldiers, Copperhead Squats) then added full court runner’s lunge with a twist, waking lunges, side shuffles). After that…

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Welcome to “The Rock”

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By on Richmond, VA
  • When: 09/27/25
  • QIC: Mudslide
  • The PAX: Tinman, Mudslide

Well, after the ruck and workout challenge down at Alamo and other locations. I had a slight feeling today was going to be light turnout(only 2). I decided let’s start Anna see what happens. A small venture over to the court in the mist (by the way at no time we did hide under anything that would be considered a cover. A warm up SSHs, Imperial Walkers, Ukrainian Soldiers a little dead man hang(I heard DTH put everyone thru the ringer Thursday). We started with a good basic 11s(Merkins and squats). Then ventured to the parking lot near the dog…

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Epic Eleven do Epic Elevens

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By on Richmond, VA
  • When: 09/13/25
  • QIC: Big Rig
  • The PAX: Steamer, Deep Dish, Melville, Bravo, Posh, Tin Man, Chaplain, Pierogi, House Party, Broadway, Big Rig

Eleven men showed up for a beautiful Saturday morning at Rockwood Park. Temps were cool and perfect for a beatdown to kickoff another fall football weekend. Promptly at 7, the Eleven PAX moseyed their way to the basketball court for the standard warmarama. 1st COP Suicides Walking Lunges forward 10 merkins Bernie back Repeat with Broad jumps 15 werkins Bernie back 2nd COP Indigenous People Lunge Walk, PAX in the back does 3 burpees and runs to the front until PAX gets to the big parking lot. 3rd COP Ab 4 Corners Prostitute Style 20 LBCs 40 Oblique LBCs 60…

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Long Jams = Total Burnout

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By on Richmond, VA
  • When: 09/6/25
  • QIC: Dr Tryhard
  • The PAX: Heist, Purple Rain, Big Rig, Rosie, House Party, The Duke, Dora, DTH

Eight locomotion enthusiasts climbed aboard the musical pain train bound for Whooptown. Their humble conductor, DTH, fired up the music and led the way, as follows: The THANG: WARMERAMA: PLAY: “Cum on Feel the Noize” by Quiet Riot Mosey lap down the gravel hill Bernie back up the grass Lunge walk part of the lot Mosey BTTF and circle up Welcome & Disclaimer PLAY: “The Middle” by Jimmy Eat World Various Warm-up Reps IC COP #1: Mosey out to some soft grass near the bball fields and circle up around the speaker PLAY “September” by Earth, Wind & Fire (3:35)…

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Summer is ending?

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By on Richmond, VA
  • When: 08/30/25
  • QIC: Mudslide
  • The PAX: Tinman, Pierogi, Cha Cha, House Party, Big Rig, Purple Rain, Mudslide

The second of my back to back is done. I like to lead a couple a month or worked out that they were on consecutive days. 7 brave souls came to Rock and Roll on a fall like day to see what thrashing I had concocted. I do not think I disappointed Labor Day weekend is tough for the numbers cause everyone is trying to get that last trip in before it all changes. Here’s the overview: A WARMARAMMA to start up(SSH, Dead man hangs, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs to round it out. Big Rig thought his…

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