Saturday, January 28
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #VQ

Lots of guys have provided their 2023 Challenges, both individual and group. Thank you. I have two private challenges so far that people have shared with me. Good stuff. I’ll add one for the group. The Purpose of F3 is to “… plant, grow, and serve …for the invigoration of male community leadership.” We do this through all 5 principles. Dredd and OBT selected principles that are very simple and entirely intentional. Each man should strive to live all 5 F3 principles every week. This includes one easily overlooked: live the Rotating Q. Some guys Q all the time. Some…

5 men of The Forge decided to chance fate and give up Q control to co-VQers Dealer and House Party. It’s a morning I’ll never forgot.  Dealer got the crew warmed up with some off-cadence Don Quixotes, Helicopters, and Merkins. Practice makes perfect, and Dealer’s got some YouTube “How to Count on Cadence” videos to

11 truth seekers posted ready for the Ponch VQ. No FNG would arrive on this beatdown cause they heard this one would not be for the faint of heart. Ready, in-Cadence GO!!!!! Merkins, Arm Circles, Flutter kicks, Merkins, Leg-lifts, apple pickers then off for a stroll around the park. Airborne Daddy gonna take a little trip, mission uncertain, destination unknown and “My Granny” came along as well. That was just round 1, by the end, we toasted to the brotherhood. Im still sore from that beatdown two days later.

5 men joined me at Satan’s Hill for my first Q. COP: Mosey up to top Satan’s Hill (corner of Sultree Dr and Fanrham Ln). Circled up and did the following warm ups: SSH, Americans, LBC, Dog Pointers, Dead Man Hang, and Monkey Humpers. The Thang: Did you know Satan’s Hill has many hills? The Pax got to tour most of them today. Hill 1: Mosey from top of Satan’s Hill via Farnham L to top of Hill 1 at corner of Willowmore and Farnham. Q split Pax into 2 groups. Triple Check (or was it?) with A-man sprinting down…

Today was my VQ and what a great day, 70 and sunny! 8 Stubs arose to tackle the earliest AO and according to the van that ran over the sign at N Ridge and River here is what went down. Mosey to church pavilion after completing a lap in the auxiliary lot, so Handshake could catch up to us COP: 20 SSH10ish HelicoptersStretch to touch the skyStretch to touch the toes10 Cherry pickers10 Heals to Heaven10 Hand Release Merkins The Thang: Mosey to church parking lot. P1 runs to mini buses and back while P2 works on their numbers with…

This is a pre-announcement. With all of us excited about F3 and an on-going push to headlock new guys and pull other guys back from the Fart Sack, F3RVA will be hosting a Q-School later this year. This is an invitation to each PAX member to provide input on what they suggest we cover. Recall that one of F3’s five core principles is a two-part statement: workouts are led by a rotating Q who participates in the workouts. Rotating Q. Participates in the workouts. Some of the following may (or may not) be topics and / or instructors: “Counting to Three or Four,” by Mr.…

YHC offered to take this post today. YHC has attended other 3rd F events but was not the Q until tonight and similar to the first Q on the first F was nervous, restless that will the right things get covered? Is there a definitive process? Well we had a great discussion this evening and all I can say is it was humbling to see what other brothers are doing and possibly going through these days. Probably the easiest topic was talking about being a dad and we picked up from there. YHC is reading a book by Neil Peart…

Another beautiful and hot morning to start off the first of many solo Q’s for Shiplap. Have co-led some hot potatoes and with the wedding, marathon, and Thanksgiving now done, it was about time I stepped up and lead these great group of men solo. And no better time than at W Dog, one of my favorite AOs. Pulling in, it was nice to see more than the usual number of cars anxiously waiting to get rolling. Here’s how it went down: COP: SSH x20 Helicopters x10 Arm Circles x10 Reverse Arm Circles x10 Cherry Pickers x10 Merkins x12 Mosey…

COP: Mosey about 10 feet in the Atlee HS parking lot. SSHs / Merkins / LBCs / Don Quixotes / Arm Circles Hell on a Hill: Mosey on a little fieldtrip to the corner of Atlee and Atlee Station. 20 minute AMRAP up and down a 35ish degree hill. 10 merkins at the top, go down, 10 squats at the bottom then go up. That’s 1 round. Fabio led the group with 22 rounds. Sled Pull Stations: Mosey back to the Atlee HS parking lot and circle up. Each person does an exercise of choice while 1 person pulls a…

I figured since it was my last F3 workout I would do my best to leave a lasting impression with all those in attendance at the Forge. The workout was tough, but it was a good reminder that even when your body feels like it may fail it is truly all in your head. THE THANG: Stretch it out, get a good warmup in, and mentally prepare yourselfBurpee broad jumps — 75 yards, run back to start, run to where you left off, another 75 yards, 5 roundsSuicides — 75-yard incrementsPartner bear crawls/abs  — one partner bear crawls while the…

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