Tag: #ruck

  • Bicep Beatdown – Weight vest edition

    3 Bermuda beasts barreled to the big boy bars for some back and bi’s beatdowns. The standard Tuesday morning wood was made even more juicy with all PAX donning 30# weight vests/rucks. Great way to continue building strength on these movements.

    • Warm-up
    • **All sets done with 30# weighted vest/ruck
    • Pull-up Escalator
      • 1, 2, 3, etc.. Until failure then restart
    • Dip Escalator
      • 1, 2, 3, etc… until failure then restart
    • 11’s with Jerkins and Incline Tricep Extensions
    • Finisher – Negatives
      • Hold at top – Slowly Lower

    Pool Boy and Big Rig are getting jacked, YHC not so much! But an honor to lead these men. Great beef in preparation for the main event, which was, a scorcher.

  • OTB BranderRUCK

    Four chiseled warriors found gloom on the other end of the day rucking a little over five miles around the perfectly paved trails of Brandermill (distance and pace varied between devices). Thanks to MEATBALL for the route and leading a blistering pace! Welcome to FNG STEVE who’s from our church and lives near Bon Air – he’s looking forward to earning his nickname at a bootcamp soon! And always awesome conversing with KATNISS. Thanks for choosing the hard path fellas – we’re getting stronger together! Yours AYE! ~DTH

  • Sunday FUNday

    Welcome to F3RVA, where breaking away from the status quo serves the F3 Mission, brings families together, creates momentum and space for FNG’s, and where we get to have a whole lot of fun together in the process! 

    The usual runners took off for BRR training while 23 ruck-loving F3 Dad’s, a gaggle of awesome kids, and a couple FNG’s hit the North Bank trail towards the city. The PAX stopped to count off a few times, stopped at about the 40min mark within sight of skyscrapers, snapped a group pic, and then reverso marched BTTVSF for a total of 3.3 miles in 90 minutes. 

    COT:

    • Counterama # 30
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Pool Boy’s 15 year old cousin getting scans for Melanoma
    • Offshore’s Dad passed away a couple weeks ago

    NMS:  Awesome numbers out this morning and welcome to all our FNG dads and kids!  FNG NICK is a Poolboy’s friend and he’s gonna come out to Goyne Park soon to get nicknamed with those guys. FNG MATT is Rodeo Clown’s new neighbor and he’s excited about plugging in with the Midlo PAX. If there’s ever a question about whether changing things up at an AO might prove beneficial, remember today. Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • ONGOING – Summer Tour – just a few more days to go!
    • TONIGHT – 8pm Brandermill Ruck
    • 8/27 – S.Frog #50 at Heartbreak
    • 8/28 – New AO “Green Mile” at Mosely Elem
    • 9/2 – 7am Labor day Convergence at Nuckols Farm Elementary
    • 9/4 – Kickoff Ruckhenge QSource
    • ?9/8 – Rescheduled James Float
    • 9/20&21 – 10 Year Anniv (multiple events)
    • 10/25-27 – F3 Family Camping
    • 11/2 – F3 Daddy Daughter Dance

  • Coupon De Ruck!

    3 hardened soldiers Heisman’d the fart sack for some off the books beat down. Broadway crushed a few miles with/without coupons and some XO’s. Poolboy opted for some especially fragrant State Farm special sauce beatdown soup. The PAX pounded through the following…

    • All Laps ~.25 Miles
    • 1 Lap Warm-up Ruck
    • 1 Lap Double Coupon Farmer’s Carry
      • 10 Depth Charge Merkins when dropped
    • 10 Jerkins at end of Lap
    • 1 Lap Rifle Carry
      • 10 Mtn Climbers when Drop
    • 10 Deep squats at end of Lap
    • 1 Lap Bernie, free carry single coupon
      • 10 OH Press when Dropped
    • 10 Dips at end of lap
    • 1 Lap Bicep Curl Carry
      • 10 Swings when dropped
    • Curb Crawl + Dips at end of Lap
    • FINISH HIM
      • Swap banded sprints for a full lap
      • Kill me now

    Props to my guys for hitting a Thursday OTB almost every week lately. Love getting the Ruck back out and using coupons and intermittent XO’s. Feel’s like GROW RUCK ALL OVER AGAIN!! 🙂

    Prayers for Broadway looking for guidance at a new opportunity, YHC M opening new doors to a different opportunity

    See you at Iron Bridge Saturday!

    -State Farm

  • Walkers & Ruckers (& Bootcampers), oh my!

    It was a lively morning at MOT. The runners took off west to do an out & back on Coalfield. The gentle terrain provides the benefit of very little elevation change which is nice for us old-timers. An unnamed pax started growing a tail on the trip out and had to circle back to Midlo Middle to unburden his bowels while the rest of us soldiered on down Coalfield.

    DTH decided to explore Midlo Mines and The Grove with his 50# (or possibly helium-filled) ruck.

    We all made it back in time to gossip about old man problems.

  • Leading From Behind

    3 Ruckers, including a distinguished guest from F3 Smokies, hit the streets of Bon Air/South Richmond for some early morning fun. I had originally planned to cross Huguenot Road and head towards my house……….but with Rep Sleepy in town, called an audible and made our way to Laurus Park. Sable took the lead as I had no clue where the trails come out – and he is an effective spider web clearer. We ended up doing a mixture of trails and the neighborhoods surrounding the park. At the halfway point, we stopped for some ruck exercises including curls, overhead presses, and squats. Lots of great conversations about our Grow Ruck experiences. It was also interesting hearing about how things are run down in The Smokies. One takeaway is that their logs are apparently bigger than ours.

    SYITG

  • 360k For That??

    House Party and Big Rig did a 2+ mile ruck in the neighborhood around Goyne Park. Lots of chatter on multiple topics, and we checked out the local real estate. Rucking is great active recovery. Maybe not so much with a cinder block the whole way.

  • human caterpillar

    Seven dad’s linked up to ruck for an hour. No, there was not a particular route planned, and No, the route shape doesn’t mean anything (though Purple Rain suggested Human Caterpillar). Many fine topics were discussed. Prayers for NTB’s upcoming babymoon trip to Cali and for all the families launching into a new school year. Yours, DTH

  • The Second Annual Homegrown (you get what you pay for) Half (& 10K + 5K) 

    The long awaited weekend arrived without much fanfare. Just a bunch of blokes and a single lass gathered early at a bustling Robious Landing Park, while YHC & Rosie pulled in just in time (after a prolonged morning of sign placing and water station setup) to hit the roads at 6am. 

    This is what it looked like:

    To make up for the new routes that reduced altitude gain, the Pax were asked to Bernie Sanders Twin Team and make it a proper CSAUP. Few felt obligated, so compliance was limited. SHAME! 

    The weak link for the day was the signage:

    • The meandering routes through multiple SOJ neighborhoods caused a bit of turmoil. 
    • And despite the well-intentioned directional guidance via distance-colored signs, YHC planted them with one post instead of two, causing them to swivel and point in random directions throughout the course. 
    • Finally, the Pax was forced to navigate a complicated signage landscape; choosing their adventure between the F3 Homegrown races, Dragon Boat Racing, and a Crab Feast put on by the American Legion. 

    Everyone made it back to the flag so we’ll consider it all a success. 

    A special thanks to all of the helpers: 

    • Snacks & Breakfast: Gumbo
    • Route Masters: DTH (5K), Chaplain (10K), Boberry (1/2) 
    • Water Donation: Honeymoon
    • Setup & General Guidance: Rosie

    And the finishers:

    • 10K – Mudslide, Wedding Singer, House Party, Katniss, Lighthouse, Gypsy, Chaplain, Pacer
    • 5K – DTH, Rosie, Corned Beef, Broadway, NTB, ChooChoo, Banksy, Spit (x4 kids), Greg (FNG & Friend of ChooChoo) 
    • 1/2 – Doozy BoBerry, Anthrax, Tobit, Rosetta, Hardywood, Gumbo, Big Rig
    • Other: Don Draper – 9 miles, Christy – 10 miles

    We didn’t do a COT since each race group finished at different times so the FNGs weren’t named (Christy & Greg)… but it was a jolly good time had by all, so thanks to everyone for making it out.

    Let’s do it again next year!  

    Prayer Request:  My dad’s birthday is (was?) Tuesday, August 3rd, and it’s the first one without him. I’d definitely appreciate a few thoughts and prayers as I make my way through the week.  

  • The Rucktastic Four

    A fantastic foursome set off from Stony Point shopping center at 0500 burdened with the tried and true stressors of work, newborn babies, and backpacks full of heavy $%@#! Approximately 3.15 miles were logged on a new route through the neighborhood and the PAX ended with 10min of weighted movements in the parking lot so our pump was fresh for crushing bagels and coffee at Einstein’s afterwards.

    Many great topics of discussion today including the joys of newborns, government contracts, “loving” your mammon (Q-Source word for job), and which state has the most ridiculous legal pitfalls to traverse.