Author: Corned Beef

  • DaPile Ruck and Run

    9 Davillians show up for a crisp Sunny and 70 run or Ruck workout this morning. Circle K showed up with his dog for a Ruck walk workout, the remaining group ran 5, 5.5, 6 and 7 miles. We did the Farmhouse route that takes you through King’s Charter on the East side and some runners wanted to get 6 miles in and ran and extended route through Honey Meadows catching a trail to the condos on Honey Meadow’s road and back through the Teachers lot bus loop back to the flag. To get some hill work in this run we also took the Charter Gate Drive rout to the end and back to Kings Charter Drive. This route had many options for the runners and some finished in 45 minutes along with Circle K returning so we did 2 4 minute Tabata routines (American Hammers and Squats) while waiting on the remaining runners to return and wrapped up at 7:30.

    Numberama / Namerama and Circle K took us out in Prayer today.

    Moleskin

    Great mumblechatter this workout as people started to pair off with Hash and Marco Polo taking a longer route for their faster paced run and YHC and Helix had a sub 9 minute pace for a 5 mile run, while Spit and Bulkhead logged in 6 miles and Opus and Mr Holland logged in 5 miles also. We then went to the Local Cup for 2nd F fund and conversations. It was great catching up with Circle K, great stories and we all had some good laughs!

    See you in the Gloom soon Gents….Cheers….CB!

  • Ramp 1 F3 RVA

    Ramp 1 F3 RVA

    We had our first ramp build with the F3 RVA group and some reinforcements from NewEastern Construction (Ryan Primm, Eduardo Torres and Antonio Mendoza). With the cold temperatures the build started an hour later, but that did not matter as with the motivation and skill of this group we finished the two ramps and packed everything up for the photo shoot by 11:15 am! This ramp was special as it is for a young man (Samar Lemons) who was crippled in a High School football game. The project homes team scheduled this to make sure it was completed prior to the family moving in this weekend. His mom is pictured with us and she teared up when she saw the American Flag as her son wanted to join the Army after graduation from High School. Completed Ramp below:

    The Ramp Team, Pigskin is holding the Banner on the flag side.

  • Daville Rise and Shine

    So a new day for Daville. Today was the day and the weather was sunny and 70. Bulkhead ran from home to join up for an MLK day morning beatdown and here is what went down:

    COP

    We mosey to the West side of school entrance perform 20 SSH, 10 DQ, 15 LBC’s.

    THANG

    YHC brought bands for a Tabata workout and we performed 10 rounds of 8 sets of 30 seconds (20 seconds exercise and 10 second rest) total 4 minutes per routine. The below were the following reps.

    Curls with bands

    Benchpress with bands

    Shoulder extension with bands

    LBC’s

    Alternating lunges

    10 Merkins then plank for remaining 20 seconds

    Freddie mercuries

    Air Squats

    Donkey kicks – Brutal

    Stretching for last round.

    We wrapped up collected the shovel flag and gear. Then went to Rise and Shine for breakfast.

    YHC and Bulkhead missed the normal group that shows up and cold, wet, windy weather and a holiday make for a light showing.

    Breakfast was great and nice to catch up with Bulkhead. Have a great day gents and we sill see you in the gloom.

  • Scent of a ?

    YHC rolled up to the parking lot of Rutland Clubhouse, to find it empty…at first, then Marco Polo rolled up and Mr. Holland came in hot to get this early morning run in on this cold morning. As we are working on pace this morning we started a couple of weeks ago at a 10 min/mile pace and this morning 9 min – 36 sec mile was the average, starting slow then getting to a comfortably – uncomfortable pace for a total of 4.74 miles. We did the Taylor farm loop with the BoJangle’s return loop added for a nice route. As we were going over the train tracks we smelled smoke from a cigarette, then ran past a dead dear…can’t describe that smell, then went by some construction sites, dumpster smell, porta John…well you get the picture. Much mumble chatter this morning and super-glad this was not a solo run, rather a fun time continuing conversations on family, fitness and friendships.

    We get back to the clubhouse, walk a lap to cool down circle up for namerama, numberama and Marco Polo took us out.

    Announcements:

    The First F3RVA ramp build is scheduled for next Tuesday, There is a new address for this ramp as the large ramp was completed earlier today. Please check the sign in sheet for details and thank you for all that have signed up so far.

    The DaVille region will have a new schedule starting next week with DaVille on Monday, MLK day so hope to see some folks that may have this day off.

    It was an honor to lead this morning and I see you in the gloom, Cheers…CB!

  • New AO Schedule At Daville

    The Mechanicsville, VA region will have a revised schedule for our workouts effective Monday January 17, 2022. We look forward to this new routine that has Run, Ruck, Walk, Kettle Bell and Bootcamp options. We have centralized the AO’s so your commute is predictable and location is familiar with newer men that may show up for a workout. We are part of the F3 RVA region and are excited to be able to offer 6 days of workouts.

    Weekly Schedule: Monday – Friday 5:30 AM post Time…45 minutes and we finish 6:15 AM Sharp

    Monday – Daville – Bootcamp – Atlee High School

    Tuesday – Anvil – Run / Walk /Ruck – Atlee High School

    Wednesday – MannDate – Kettlebell Workout – Washington Henry Elementary School

    Thursday – Tomato Run – Run / Ruck / Walk – Rutland Clubhouse

    Friday – The Creek – BootCamp – Pearson’s Corner Elementary School

    Saturday – DaPile Run/Ruck/Walk and/or Bootcamp – Atlee High School This is an hour long workout that starts at 6:30 AM and finishes at 7:30 AM sharp. We will have coffee afterwards at Local Cup located off of HWY 301 nearby.

    Please note that the 1st Saturday of the Month we will go to Byrd Park for DogPile for the Saturday workout. All other weekends we will be at DaPile.

  • Solo Tabata at Manndate

    YHC showed up to an empty parking lot at Manndate and here is what went down:

    COP

    Brief warm up of 25 SSH, 10 DQ’s

    THANG

    So broke out the trusty Tabata app (now with music) and proceeded to set up a Kettle bell routine with the following:

    10 total 4 minute Cycles of 8 sets of 20 seconds exercise with 10 second rest and the following list were the exercises:

    Right arm Curl – started with 10 curls this was brutal on the last 3 sets where only 8, 7 and 6 reps were possible.

    Left arm Curl – same as above

    Kettle bell squats – able to perform 13 proper squats every 20 seconds

    Kettle bell cleans – Started with right side 5 reps in 1st 10 seconds and swtiched to left hand for 5 reps for remaining 10 seconds, repeato for remaining 7 sets.

    Skull crushers – 13-15 reps each set

    Alternating lunge – 7-8 reps each leg per set

    Kettle Bell Pushup – 5 reps right side then switch to left 5 reps – hold plank for remaining time…Brutal

    Sit up press – 10-13 reps each 20 seconds

    Around the world – 5 right hand then 5 left hand in 2 seconds

    Kettle Bell swings – 15 reps each set

    Moleskin

    YHC was lonely this morning, but the workout was worth the trip! See you in the gloom soon…have a great day gents…CB!

  • Tomato Fun Run

    YHC pulled up to people in the parking lot this time to have a total of 5 for the run morning. We had a 4 and 5 mile route for the guys and YHC ran with Mr Holland and Bulkhead for a steady 4 mile Taylor Farm route. Marco Polo ran ahead with Hash on a 4.5-5 mile route and we all circled up at the club house for a cool down lap around the parking lot.

    We had a great conversation while running and this was much better than the solo run from last week for sure!

    Numberama, Namerama and Marco Polo took us out in Prayer.

    Moleskin

    Check out the front page of the F3 RVA website as we have some great activities that are coming up:

    Breaking Bread – Please look at the Q sheet for the BB weekends and please sign up for the 2022 season. This is greatly appreciated and Upchuck is humbled by the continued support from our F3RVA brothers. This has grown from one day per month to 2 days (weekend) per month…great work gents.

    Ramp Build – We have 4 dates and need volunteers for the first date January 18 and thank you to those who have signed up already for the other dates as there are still slots open for January 27, February 10 and February 24.

    3rd F Convergence Friday Morning starting @ 6:30 to 7:30 December 31 at Starbucks 12241 W. Broad Street Unit E Glen Allen, VA 23233

    Have a great day gents and SYITG Cheers….CB

  • Solo Light Tour

    YHC decided to take the rest of the week off for the Christmas Holiday season and to start the holidays off right headed out to lead this morning’s run. Show up and no one had posted wait to ensure no late comers and had to take a bathroom break, returned, still no sign of anyone, so YHC sets off. This time the route is through the Giles community for a solid 4 mile run, no trails, just different roads, some unpaved but curb and gutter was installed. Had to watch out for the elevated Manholes as it was dark, (Tuesday was the longest night of 2021) so no daylight until near the end of the run, over the train bridge and turning into Rutland. Throughout this time YHC was able to reflect on the previous 2021 year with COVID-19 still around, adjusting to realization that the mask wearing is going to be around for awhile. Also looking forward to some time off with the family, enjoying some down time and catching up with folks that I have not seen in awhile.

    When returning back there were many homes smartly decorated with lights, some had scenes and others went all out with the entire front yard decked out. A nice run this morning.

    Merry Christmas F3 RVA…I will see you in the gloom. Cheers….CB!

  • Ramp Build with F3RVA

    Ramp Build with F3RVA

    F3 brothers we have an opportunity to work with Project Homes to install ramps for handicapped people in our communities. This is Richmond based and we are helping our less fortunate neighbors that need a ramp to navigate from their house to the driveway or sidewalk. These folks do not have the means to have a ramp professionally installed. Project Homes with the help of volunteers, corporate and private donations are able to procure the raw materials and build ramp kits for future ramp builds. Staff volunteers and volunteers outside the Project Home group will meet at the ramp build site at 8:30 am and assemble the kits to build a ramp by 12 noon. They typically need 6 volunteers to work alongside the install teams to install the ramp kits. I have personally worked on 3 ramp installs and it is very organized and you will work with their assistance. You just need to be dressed for the weather and show up. They have all of the tools, fasteners and safety equipment that you will need to build the ramp.

    Please see link below for more information about this volunteer program

    https://www.projecthomes.org/

    If after reviewing what the ramp build is all about and you are interested we have 4 dates for ramp installs: January 18, 2022, January 27, 2022, February 10, 2022 and February 24,2022.

    The sign up sheets are in the 2022Ramp Build Tab in the F3Richmond Monthly Challenges Google sheet docs file.

    This is a great event and please contact me if you have further questions.

  • Tabata 10 at Punisher

    7 Brothers collected this nice cool evening for a Monday workout. Knowing a 42 minute workout was on tap we quickly mosey to side yard circle up for:

    COP

    We start with 25 SSH, 10 DQ and 20 merkins, ready for the Tabata workout

    THANG

    YHC had modified the Tabata routine to be 10 reps of 20 seconds work out with 10 second rest (1 rep), continue until 10 reps were completed (or 5 total minutes of the routine).

    YHC started the routine selection with merkins where we performed 10 merkins then planked for the remaining time of the 20 seconds, rest 10 seconds then repeat this 9 more times for a total of 5 minutes.

    Next was Freddie Mercury, Air squats, SSH, Carolina Dry Docks, flutter kicks, air press, American Hammers, LBC’s and reverse lunges. This took us to 45 minutes Numberama and Namerama. Dial up took us out in prayer.

    Moleskin

    Announcements – YHC with working with Project Homes to establish some dates for ramp builds. This will be in January and February…details soon!

    Lab Rat was the earlybird as he posted at 5:30PM for a 6PM start, glad he was able to secure the Punisher AO!

    Have a great rest of the week as it was an honor to lead this workout! Cheers….CB!