Monday, November 3
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Rock N Roll

Rockwood Park

Let’s rock! 2/2 FNGs!

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By on Richmond, VA
  • When: 06/14/25
  • QIC: Heist
  • The PAX: Woodsman, Thunderbird (FNG), Pierogi, Doogie, Six Shooter, Rosie, Don Draper, Greyhound, Bluey (FNG), Mudslide, Big Rig, Purple Ran, Tin Man, Chaplain, Steamer, Heist

16 dudes (including two FNGs) got in done this morning at Rock and Roll. Plant the flag….started a little before 7:00 a.m. because I was ready to go! Jogged to the basketball court for F3 mission statement, five principles and disclaimers. Knocked out various warmup exercises (starting with SSH of course). COP 1: On basketball court, we did 11s: Squats (1x) and LBCs (10x). Finished up and had mudslide do a twenty count. COP 2: Mosey to playground area, split into groups of three for triple check. Runner to snack bar, exercises on the benches and tables were decline merkins…

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Band On The Run

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By on Richmond, VA
  • When: 06/7/25
  • QIC: Big Rig
  • The PAX: Cha Cha, Bobsled, Mudslide, Dora, Posh, Tin Man, Woodsman, Don Draper, DTH, Steamer, Cavity Search, Shaw-shank, Broadway, Rodeo Clown, Big Rig

15 strong came out on the first Saturday in June. It was a muggy 70 and sunny but that didn’t stop these HIM from putting in some work. Started with a mosey to the next parking lot with a resistance band in hand, everyone wondering what I had in store for them. YHC got started with the warmarama SSH, Don Quyotes, Imperial Walkers, Ukrainian Soldiers and 41 LBCs In Cadence. Indigenous People’s Band on the Run PAX moseys around the parking lots doing Moroccan Night Clubs, Arm Circles, and Raise the Roof while they get to take turns doing banded…

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End of May, the warmth left(temporarily)

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By on Richmond, VA
  • When: 05/31/25
  • QIC: Mudslide
  • The PAX: Posh, Fin, Woodsman, Cha Cha, Broadway, Dora, Oyster, Nancy Lopez, Chaplain, Pierogi, Steamer, L Woods, Mudslide

Normally at this time of the year, the weather is usually humid yet due to the recent rains it has been a little cooler in the mornings. That’s fine, allows us to train harder and this morning we had a baker’s dozen (13) at RNR come out for a Mudslide Mayhem workout. We all headed to the nearby court(Cha Cha a couple of minutes late) for a WARMARAMMA (SSHs, Helicopters, Jazzercise, Imperial Squat Walkers, Merkins, LBCs a little stretching). The juices were rolling with a quick 11s to start out(jump squats and plank jacks). After that back to around the…

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The Wall Of Death And Other Entertainment Options

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By on Richmond, VA
  • When: 05/24/25
  • QIC: Chaplain
  • The PAX: Posh, Mudslide, Pierogi, Steamer, Wet Bandit, Chaplain

6 of SOJ ‘s finest hit the streets of Rockwood Park for the latest edition of Rock N Roll. It was time to kick Memorial Day Weekend off in style. Here is a brief summary for your viewing pleasure:Mosey to the basketball court for Warm-Up:Ski Jumps, Side to Sides, Ukranian Soldiers, Lazy Jazzercise (no toe tap), Hand Release Merkins, Freddy Mercuries, Knee Pulls, Open the Gate, Butt Kicks, Karoake, No Cheat Broad Jumps, Mummy Bernie’s, Lt. Dan’s. Mosey to the Snack Bar for Exercise One: Wall of Death4 rounds of Wall Cockroaches (20), Chicken Peckers (20), BooYah Wall Slaps (20),…

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Thunderstruck

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By on Richmond, VA
  • When: 05/17/25
  • QIC: Purple Rain
  • The PAX: Castaway (FNG), Cha Cha, Greyhound (FNG), House Party, Pierogi, Shawshank, Tin Man, Purple Rain

At least that’s what I thought might happen when I was lying awake in bed at 6:15 listening to the thunder and sweeping rains outside. Of course, the forecast I consulted before signing up for the Q was wrong. But this is F3. And thunder can’t strike anyone. The show must, and will, go on. At 6:57 it seemed a self-beatdown would be the day’s order. But the Wrangler with tinted windows next to me suddenly showed signs of life with Tin Man emerging to join. On the horizon an F3 institution came into focus through the gloom; House Party, beams of light radiating from his silhouette, set down…

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The Ponch Circuit Circus

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By on Richmond, VA
  • When: 05/10/25
  • QIC: Ponch
  • The PAX: Wet Bandit, Broadway, Steamer, House Party, Elle Woods, Mud Slide, Six Shooter, Tin Man, Cha Cha, Posh, Ponch

11 PAX rolled into Rockwood under a sky so beautiful it felt like a setup—like the universe wanted us to suffer just a little bit extra in optimal conditions. Ponch with the Q, and as is tradition, had to c0me in hot with a plan to break PAX down and build them back stronger. Warm-Up: We kicked things off with heavy stretching because Ponch believes in two things: injury prevention and looking flexible in front of the group. Limbs loosened, egos intact—for now—we set off into what can only be described as a cardio-laced gauntlet. The Thang: We ran. Then we ran more. Somewhere…

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Los Tres Leches

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By on Richmond, VA
  • When: 05/3/25
  • QIC: Posh
  • The PAX: Posh, Cha-Cha, Pierogi

As everyone else was doing the 2025 CSAUP Century, 3 stronger men showed up at R&R this morning to catch some ☀️ sun, but one decided to catch some dirt instead! (Someone took a tumble in the trails) We started with warm ups and some stretching (normal F3 shit) then a run around the whole park with some added burbees in between. (when that someone slid head first on the trails) In the trail we stopped by a pavilion & did a triple check while runner was the timer; dips & incline merkins on the benches. Mosey’d out to a…

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The Broadway to Pain

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By on Richmond, VA
  • When: 04/26/25
  • QIC: Broadway
  • The PAX: Purple Rain, Posh, Pierogi, Steamer, Wet Bandit, Mudslide, Doogie, Broadway

Eight brave men showed up for the morning fun. In fact, it was so fun, someone’s Garmin watch sent an incident report to their emergency contact🤫. Warmup: light warmup included mosey, Karaoke, 20 Side Straddle Hop, 10 Don Quixote, 10 Ukrainian Soldier, 10 slow Merkin, 25 Flutter Kicks w variance, Pierogi Strength Mosey 4 corners: 10 slow Merkins, 20 WWII, 30 squats, 40 Carolina Dry Docks, round II: double everything from round I only we Bernie around. Mosey 25 hoe downs, 15 Step-ups, 10 hoe downs, 20 buddy assisted Merkins, 20 buddy assisted Rocky sit-ups Mosey Dora: 100 WWII, 300…

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“Do your best, forget the rest” Tony Horton

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By on Richmond, VA
  • When: 04/19/25
  • QIC: Big Rig
  • The PAX: Mudslide, Leche, 6 Shooter, Wet Bandit, Doogie, Steamer, Chaplain, Touchdown, Nancy Lopez, Herme, Big Rig

An Easter Saturday Eleven made their way out to Rockwood Park for the latest edition of Rocknroll. It was truly a beautiful morning, and actually really close to 70 and sunny. Here’s what happened according to the Carolina Squatter in the parking lot. Mosey to the single basketball court for the standard warmarama SuicidesWalking Lunges to Quarter, Half, 3 Quarter, Full, 1 Burpee at each line then Bernie back. Marching Ukrainian Soldiers, Bernie back 2 Burpees at each line Marching Imperial Walkers, Bernie back 3 Burpees at each line Indigenous People’s Run3 Merkins then run to the frontRun to the…

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Soccer is canceled

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By on Richmond, VA
  • When: 04/12/25
  • QIC: Purple Rain
  • The PAX: Broadway, Chaplain, Heist, Hermey, McGruff, Ponch, Steamer, Woodsman, Purple Rain

Nine studs set this overcast, damp morning aflame, while some of our brothers ran in the 10k, or the blue ridge marathon (Big Rig!). We honored their efforts today with max effort of our own. F3 workouts always leave me in an improved mood, the mumble chatter, the HIMs, the accomplishment of not fartsacking, showing up and putting in the work. It sets the tone for the whole day. Start things off with an indigenous people’s run, man in back does 3 burpees, runs to the front. You know the drill. We ran around the main track to end where we began. SSHs, Andy Dufresne, dead…

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