Author: Döner Kebab

Another group of 13 gathered at #NoToll for a Tuesday morning beat down.  Here’s how it went down.

The Thang:

COP: 20 SSH, 25 LBC, 4 then 11 Imperial Squat Walkers, 20 Crab Cakes, 15 Merkins

Mosey to Soccer Field

Modified Dora 1-2-3 Partner up: as a team, complete 100 Merkins, 200 LBCs, 300 squats; while one partner cranks through the reps, the other runs width of soccer field and back; modifcation: bear crawl or lunge first half of width.  Repeat until complete.  Additional 200 LBCs added as an audible.

Mosey around far fields back to bleachers

Lindsays 2 exercises, sets of 40 (30/10, 25/15, 20/20, 15/25, 10/30): 1) Dips + Merkins, 2) Dead Cockroaches + Monkey Humpers (2 sets cut short)

Mosey back to shovel flag for COT

Moleskin:

Welcome to FNG Rosie!  This makes 3 Pax (Shooter, Choo Choo, Rosie) from the Briarwood neighborhood, located just across Huguenot on Robious Rd.  Way to spread the word, Shooter!

Non-4-count exercises continue to stump the RVA Faithful.  The 5-count Imperial Squat Walker in cadence crashed and burned after 4.  YHC stopped the PAX and suggested slowing things down, and we could only muster 11.

This is the 2nd epic fail for YHC as Q involving Imperial Walkers.  If you fail, try-try-try again?

YHC planned way more than what we actually completed…good thing YHC is Q’ing DogPile in 2 weeks.

Looking back on our previous Back Blasts, it’s been a while since we completed The Roxanne.  YHC was hoping that our resident siren, FUDD, would post to enjoy Johnsonville’s creative exercise combined with British ska-pop…which I don’t think FUDD has experienced.  The jukebox was primed, loaded, and ready to go.  Next time…

The first set of Lindsay’s were brutal…Bleeder almost splashed Merlot and had to take a breather.  YHC just thought he had finished before everyone else.

Announcements:

Sippy’s VQ is Saturday + RTD coverage.  Be there.

Buy RVA Regional Shirts.  Do it.

F3 started in Charlotte…so did Steph Curry.

Curry’s Plays of the Year (Click it, you’ll be glad you did!)

In celebration of Steph Curry being named the NBA’s MVP, 21 strong gathered in South Richmond this morning for a Steph Curry-themed workout.  It went down as follows:

The Thang:

COP – 30 SSH, 30 LBCs, 15 Merkins, 15 Imperial Walkers, 30 Slow Bending Squats

Mosey to NE Soccer Field

Burp & Merk up to 5, repeat 5 then descend for 30 total Merkins

Line up on side line for The Davidson Wildcat: Burp & Merk up to 8, with a width of soccer field inbetween each Burp.  Plank-o-rama after 8, including Wilson’s Lasagne Party. Descend down from 8 – add restrictor plate of double merkins for top finishers of ascending 8.

Mosey to parking poles for Tom Brady’s Pole Smokers (only for TYA & Wedding Singer to click) – Tabatta Style (30 seconds x 8)

Mosey to SW Soccer field for The Golden State Warrior – abbreviated Beast with 5 exercises at 6 stations (30 total) – Monkey Humpers, Mountain Climbers, Freddy Mercury, Imperial Squat Walkers

Mosey to bleachers for Dips – Tabatta Style (30 seconds x 8)

Mosey back to shovel flag for COT.

Moleskin:

• Welcome to Shooter & Rapunzel.  Way to keep up this morning!  Hope to see you back soon.
• YHC totally forgot about Cinco de Mayo.  Apologies.
• TYA mentioned something about “past players” whenever YHC yelled “Darrell Green” at a 28 count…at least the ‘Skins never cheated to win their championships.  Stay classy, New England.
• Apparently Loose Goose, Wilson, maybe others misunderstood the explanation of the restrictor plate: double merkins during the descent of The Davidson Wildcat…and went from 16 to 15 to 14 rather than 16 to 14 to 12.  TClaps to Splinter for setting them straight.  Maybe we need another math formula for those guys.
• Cheers to Bleeder for passing out extra T-shirts from the Hardywood 4 Miler (F3 was a Gold Sponsor)
• YHC is also an alumnus of Davidson College and always said Steph Curry would never make it in the NBA…YHC Sr & MYHC remind him of this as frequently as possible.

Weekly workouts as usual this week.

YHC forgot to mention: Looks like we’ll have a guest Q next week – Freeloader (from CLT) has signed up to lead us at NoToll next week, so you won’t have to listen to YHC’s gob for one week, at least.

Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll:

The Thang:

Mosey 100 ft to COP (thinking BT might show):
20 Mountain Climbers
20 Slow Bending Squats
25 LBCs
25 Imperial Walkers

Mosey to Robious and back to parking spaces under light:
The Lindsay (40’s): Rocky Balboa + Sky Boxes

Mosey to Basketball Court:
King of Hearts:
Regular Suicide
Bear Crawl to far side
Crawl Bear to far side
Backward Suicide
Plank-o-rama (including Wilson’s Lasagna Party)
Karaoke Suicide

Mosey to Soccer Field:
11’s – Full width w/ 1 exercise at each width
Monkey humpers + Merkins

Mosey to parking lot:
4 MOM
25 LBCs, Wilson’s Spaghetti Party (10 each side), 20 Freddy Mercuries

Mosey back to shovel flag for COT.

Moleskin:
Tough workout today…lots of running. The PAX looked good. Well done, gents.

The PAX was also very quiet today…both before and after the workout. I guess the atmosphere felt a bit deflated without Fudd.

Order F3 Richmond Gear: http://f3.mudgear.com/collections/va-richmond

Ricky Bobby = 49 years + 364 days. Respect.

Hardywood 4 Miler this Sunday – Look out for the F3 tent on Sunday and Bleeder spreading the good word.

Earth Day 5K 2016 – Sat April 23, 2016.
Questions? Talk to Wedding Singer

Aye, 16 Faithful and 1 FNG posted to NoToll on a glorious Spring Virginia morning to better themselves physically. They just barely beat out a full day of pollen-rinsing showers. Here’s how it went down:

The Thang:

COP: 25 SSH, 25 Hillbillies, 20 LBC, 25 Slow Bending Squats

Mosey to NE Soccer Field

Darrell Greens (AKA Devin Hesters)
Pair up and chase partner down to lighted pole, roughly 2/3 field.
Runners had the following head starts: 1 Burpee, 2 1-thousand count, 1 1-thousand count
Swap Darrell Green & runner each time.

Mosey around parking lot to SW Soccer Field

Blimp
5 burpee broad jump
10 fiddler crab strides
15 walking imperial squat walkers
20 bear crawl strides
25 crawl bear strides
Repeat until first member of PAX reaches end line and yells “Bingo”
All PAX mosey to end and repeat
First to end yell “Stiffler’s Mom”
All PAX to half field
Plank-o-rama, including “Fudd & Wilson’s Lasagne Party”
Forward lunge walk to end line

Mosey back to NE Soccer Field

11’s, over the width of the field
Merkins + Jump Squats

COP – 6 minutes of Mary
25 LBCs, 20 SkyBoxes, X’s & O’s, Leg cross lifts – 10 each leg (AKA Wilson’s Spaghetti Party)

Mosey back to shovel flag

Moleskin:
Welcome to Choo Choo for finally caving to YHC’s EHing and posting for his first F3 workout…3 min drive from his house.

Welcome back to Viral & Iron Curtain…the ground in the Commonwealth has thawed…time to get reacquainted with the glorious gloom.

YHC confused Devin Hesters for Deion Sanderses…doesn’t matter, we’re in Redskins country…Darrell Green it is.

Cheers to Fudd for singing when requested to do so during the forward lunge walk.

YHC observed an outpouring of compassion from Mr. Grumpsville himself, when Toga asked Johnsonville if he was OK during the final round of the 11’s, concerned that Jville had “blown a gasket”.

This was the first time YHC has observed Fudd being smoked, gasping for breath, and mumbling some chatter towards the Q during the SkyBoxes and X’s & O’s…might be the Friday night smokes and cold liquor drinks.

The PAX seemed to enjoy the Darrell Green’s…who wouldn’t…Hail Victory!

Announcements:
Source of Truth – 5:30am tomorrow at Swift Creek Middle School
Hump Day Happy Hour – tomorrow 5-7pm @ American Tap House at Willow Lawn
45 Minutes of Mary Munford – 5:30am Thursday at Mary Munford Elementary
Friday morning Run – 5:30am Friday at Mary Munford Elementary
2 Saturday workouts
Earth Day 5K downtown on Saturday – talk to Wedding Singer

15 Faithful and 1 FNG congregated on a beautiful early Spring morning at Huguenot Park for a lovely SouthSide, #NoToll beatdown. Here’s how it went down:

The Thang:

COP
25 SSH
15 Merkins
25 LBCs
25 Imperial Walkers
20 Slow Bending Squats

Mosey to Robious Rd
U-Turn
Everybody take a piece of curb for a Tabata: Rocky Balboa

Mosey to basketball court
King of Hearts
forward suicide
backward suicide
karaoke suicide
lunges (full court only)
forward crab walk (half court)
duck crawl (half court)

Mosey to soccer parking lot
1 round of 4 corners: 5 PCMBs at each corner (Prisoner Cell Merkin Burpees)

Mosey to parking poles for a Tabata: Pole Smokers

Mosey to soccer field
2 Bolts (full sprint width of field – across and back = 1)

Mosey to bleachers for a Tabata: Leg knee lifts (only had enough time for 6 of 8 rounds)

Mosey to shovel flag for COT

Moleskin:

Welcome to Mother Hen! Glad to see an increasing number of FNGs at our workouts. TClaps to Loose Goose for bringing Mother Hen along.

YHC observed excessive mumble chatter during the Rocky Balboa….which was reduced to a whimper during the PCMBs…which reduced to silence half way through the Pole Smokers…

YHC second guessed his decision to include Pole Smokers as a Tabata…TYC supported the exercise.

Even though he led the charge for most of our exercises, Fudd was obnoxiously enthusiastic this morning and probably woke up a few neighbors of the park. He blamed 5 scotches the night before. I’m thinking it was Fake Enthusiasm combined with a Bullshit Attitude…FEBA!

Sippy Cup was observed using the entire set of bleachers during the leg knee lifts Tabata. Solid use of the AO.

Wedding Singer needs hard commits by the end of the day for his wife’s Earth Day Run.

YHC learned that Ricky Bobby’s birthday is this month…RESPECT is forthcoming.

Chum Bucket is Q’ing a new Monday workout on the Northside held at Linwood Holton Elementary School starting Monday, April 13th. Start time 5:30 AM – 45 minutes in length. AO name: The Punisher

Regular workouts this week!
Toga says to bring a block on Thursday.

15 of RVA’s faithful congregated on the South side of the River James to enjoy a St. Patrick’s Day beatdown. Here’s how it played out.

Mosey to larger parking lot
Disclaimer: Don’t hurt yourselves (no FNGs)

COP: 25 x SSH, 25 x Slow Bending Squats, 25 x LBC, 25 x Imperial Walkers

Mosey around parking lot to NE Soccer Field
COP: 10 x Prisoner Cell Merkin Burpees
Sprints across width of field: 2 x 50-75%, 1 x 75%, 1 X 100%

Mosey around parking lot to SW Soccer Field
Ark Loader (all sprint to end and Don Quixote until all Pax arrive):
Bear Crawl to 50, Duck Walk to 25, Backward Crab Walk to 25, Crawl Bear to 30, Duck Walk to 25 + lunge to 75, Crab Walk to 25

Plank-o-rama

Triple Check: People’s Chair on shed, pole smokers, run lap of field – repeat 3 times

Mosey to flag

1 minute of LBCs

COT

Moleskin:
Strong attendance today, gentlemen.

YHC only clocked that it was St. Patrick’s Day on the ride home…otherwise, we could have had some Irish themed exercises. #StPatricksDayFail

Toga was not impressed by YHC taking a glance at his Wienke before the workout.

Toga also did not appreciate others planking at the end of the Triple Check (rather than pole smoking and people’s chairing) when partners were still running a lap, hence the title of this post.

Clearly, it’s all about Toga…it always has been.

TProps to Wedding Singer for 17 straight workouts that ended this past Saturday because he was “hiking in Blacksburg”…likely excuse.

Upcoming Workouts/Events:
Source of Truth – Wednesday 5:30am – Swift Creek Middle School
Humpday Happy Hour – Wednesday 5-7pm – American Tap House (Willow Lawn)
45 Minutes of Mary – Thursday 5:30am – Mary Munford Elementary
RAMM – Friday 5:30am – Mary Munford Elementary
Dogpile – Saturday 6am – Dogwood Dell (Byrd Park)
GridIron – Sunday 7am – Pouncy Tract Park

As RVA starts its March thaw, 9 strong faithful gathered at Huguenot Park to push themselves physically and shed outerwear in the process.

Here’s how it went down:

COP:
30 SSH
30 LBC
30 Imperial Walkers

Mosey to soccer parking lot

Burp & Merk: 1 to 10 and back to 1

Mosey around the parking lot and back to same spot

4 corners (10 reps at each corner):
Monkey Humpers
Dead Cockroaches
Imperial Squat Walkers (planks…Fudd/Wilson comment)
Mountain Climbers w/ Lunges between 2 stations

Mosey across bridge to soccer field

Tabattas:
Dips
Squat Jumps
Abs (Dealer Choice)

Mosey back to shovel flag

Ring of Fire: plank, pass 5 merkins around the circle

COT

Moleskin:

YHC continues to struggle to lead the SSH cadence while looking at THE Yankee Agressor. What’s happening there?

Well done to Chum Bucket who arrived (mostly) on time.

YHC has never seen more outerwear shedding than during the Burp & Merks: gloves, hats, outer shells

Fudd continues to dominate the more aerobically challenging exercises.

Fudd also commented on planking with bums down…”That’s Wilson’s move…Wilson always does this”…clearly TMI

TClaps to Wedding Singer for 8 consecutive workouts!

98 RVA workouts and counting….

99 tomorrow at TheSourceOfTruth @ Swift Creek Middle School, 5:30am (Wilson to Q…Wilson’s wife approved?)

100 at 45MinutesOfMary @ Mary Mumford, 5:30am Thursday