Monday, May 19
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny
»Category: "Richmond, VA" (Page 3)

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This Week’s Backblast

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By on Richmond, VA
  • When: 05/14/25
  • QIC: Chaplain
  • The PAX: House Party, Birdman, Chaplain

While we eagerly await the 5/7 VQ Backblast from Birdman…….Another workout took place! Here is a brief summary for your viewing pleasure. Mosey a couple laps around the upper parking lot and then commence with Warm-Up:Don Quixote’s, Helicopters, No Tap Jazzercise, Ukranian Soldiers, Crab Cakes, LBC’s, Mario Jumps, Mummy Kicks, Hillbillies. Might have missed a couple Mosey to the field for Exercise One: Triple CheckCurls with stump, One hand overhead press with block, run to the debris pile and back Exercise Two: Leg Blast 100 Monkey Humpers, 75 Calf Raises, 50 Squat PulsesMosey to the back of the Church for…

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I’m Locking Up!!!

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By on Richmond, VA
  • When: 05/15/25
  • QIC: Choo choo
  • The PAX: Friday, Choo choo

Just the two of us out there today, putting in work to level up our pull up game. Got some OYO stretching in, then hit it hard. 8 Booyah Merkins at every light post (15 total)? Grabbed Cindy and knocked out 5 rounds: Flutter Kicks, 6-Inch Hold, Foxholes, SSH, and Lunges while the timer did Farmer Carries 10 rounds of 3-6-9 reps, with a bonus run after rounds 5 and 10 Finished strong with hangs about a minute each. Grip strength! Glad to have Friday join me this morning. He’s a solid addition to what we’ve got going on with…

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Last Call’s $h!t List?

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By on Richmond, VA
  • When: 05/15/25
  • QIC: Dealer
  • The PAX: Belay, Dookie, L Woods, Last Call, Machismo, Mudslide, Purple Rain, Sable, Snip, Snuff, Tin Man

WARMARAMA: Took a lap around bus loop with karaokes for late comers then moseyed to tennis courts for SSHs, merkins, stretches, and light abs. Moseyed to turf field. COP 1: 1st & 10 100 yard field marked at 10 yard increments. Perform 10 Burpees, 1 WW2 (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 Burpees, 2 WW2s, sprint the remaining 80 yards. Recover jog back to the 30. Repeato until all 100 yards and 11’s have been completed. Last Call started chirping that I might be on his $h!t list after…

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“Its not the wand, but the wizard”

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By on Richmond, VA
  • When: 05/15/25
  • QIC: Warby
  • The PAX: Flyboy, Oyster, Bru, Hermie, Dumar, Rudy, Woodsman, Tzatziki, Fandango, Warby

That was the quote to start the day. Derived from the the Jr sized basketballs the Q brought to play knock out this morning. Ten strong kicked off the first basketball skills or lack of skills post of 2025. Rudy was crowned king of the day winning 3 of 5 rounds of knock out. Dumar and Flyboy capped off electric wins as well. Next, we broke into teams for 2 rounds of 3 shots each from the foul line and 3 point line. team 1 took the free throw victory with penalty navy seal burpees to the loosing team. Three…

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Splinter on a Scooter

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By on Richmond, VA
  • When: 05/15/25
  • QIC: Saab
  • The PAX: Splinter, Senor Frog, Bodos, Faceplant, Vandaley, Hitchhiker, Saab

Ask and ye shall receive…. 7 gents showed to Mary for the geriatric workout of the week – one of which arrived on a disproportionately sized motorbike. Best wishes to Senor Frog on his upcoming nuptuals and the thereafter… Saab abides

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Final Stop in the Respect Tour

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By on Richmond, VA
  • When: 05/15/25
  • QIC: Attila
  • The PAX: Whitesnake, White Deer, Byproduct, Bedpan, Blue Moon, Johnsonville, Pigskin, Fireman Ed, Salt Lick, Lighthouse, Gaudi, Gypsy, Mr. Rogers & Attila

 14 KB warriors and a late arriving, donut bearing 3rd F’er (t-claps to Pinto) joined up for the final leg of the respect tour.  YHC’s home AO was the sight of today’s beat-down, and here is how it went down: COPSSHIWDQHelicoptersArm circlesDMHMerkinsLBC APD Underweight for the full time, work our way around the school, stopping to do exercises at increments of 5, 10, 15, & 20 reps, for the following totals:50 lawnmower pulls, each arm50 upright rows50 curls50 tricep presses50 sit ‘n presses50 weighted FK50 overhead pulls50 presses50 sumo squats50 lunges, right leg30 lunges, left leg 15 KB swings COT…

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Monkey Humpers at Casa de Snuff

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By on Richmond, VA
  • When: 05/14/25
  • QIC: NTB
  • The PAX: L Woods, Scram, Dealer, Purple Rain, Bru, Coon Bait, NTB

A swarthy seven stomped around Bon Air in the post-rain gloom. Conditions were wet and nearly 70. We welcomed Bru and Coon Bait (downrange from F3 Bruco) for the first time! Some wanted to say Bru was the upgraded Sable, but we’ll wait until next week when the two Africans can square off and finally meet. We ventured all the way down McRae to Casa de Snuff where we stopped for a couple of stretches and the customary monkey humpers in the driveway. Sleep well sweet Snuff. From there we circled back through the Bon Air Baptist parking lot where…

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Gr-EMOM-ile

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By on Richmond, VA
  • When: 05/14/25
  • QIC: Warby
  • The PAX: Nancy Lopez, Hermie, Dumar, Futon, Ponch, Dr. Scholls, Kingpin, Warby

8 F3 stud muffins pulled into The Green Mile today to get their sweat on. Mission statement, core values, disclaimer. Wounded pigeon stretch, jazzercise, SSH, cherry pickers and a few wife stretches. EMOM: 10 exercises with 20 second rest in between. Jump squats, WW2, burpees, elbow plank, curb dips, windshield wipers, merkins, no surrenders, lunge, SSH with a sprint across the parking lot at the end. We were able to perform 2 rounds. Sadly not enough time for a third round. So the PAX performed a Dora with SSH and calf raises as the timer ran. Mosey back to the…

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“D.A.B” run

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By on Richmond, VA
  • When: 05/14/25
  • QIC: Heist
  • The PAX: The Duke, Doozy, OC, Rosetta, Tobit, Greenbow, Bullseye, Don Draper, Heist

DAB: Not the gen Z dance movement or the apparent reference to this. I made up a new term for our “down and back” run. Today, we had an empty Q sheet and a Rosie with angry knees. I quickly whipped up this run (basically MOT towards Timberwolf via Woolridge and Charter colony). I think Doozy gets the prize for almost making it to Timberwolf. 2nd place goes to a pair of squirrels (Tobit, yes that Tobit and 100 percent Rosetta). The Duke and I had a nice conversation about wrestling, fatherhood (M is expecting and due in two months),…

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WTF Attila??

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By on Richmond, VA
  • When: 05/14/25
  • QIC: Whitesnake
  • The PAX: Pinto, Lighthouse, Pigskin, Salt Lick, Gaudi, Whitesnake

Six of us did some of Attila’s greatest hits but also ran ~ 3 miles because he was not here. We moseyed to the Wells Fargo for warmups and did his routine of SSH, IW, DQ, Arm Circles, Helicopters, DMH, Merkins and LBCs (sorry for APDs). Then ran to Flo’s parking lot and visited 5 light poles and did 10 HRM at each (50 total). Then did a 3X check of running, jump squats and Freddies. Ran back to the Wells Fargo and partnered up. One ran around the bank while the other did Heals to Heaven, then LBCs and…

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