Author: Faceplant

  • Earth, Wind, and Fire

    YHC has been away for a bit traveling with the family, but now that YHC is back in town for a week it felt appropriate to get out there and Q it up a bit. YHC picked the Q but YHC’s daughter decided that she would feel sick the night before and stay up and make it a trip to the urgent care around 1 AM. All is fine now and my 2.0 is feeling great, but YHC was a slight bit tired Wednesday morning. But a trio of reliable Wdog regulars were there to greet YHC with smiles.

    5:30 hit and a familiar silver Honda Odyssey came around the corner on 3 wheels, got a bit of air, and kicked up some dust then parked in a flash to make it for the start of some stretching.

    Lots of mumble chatter and some stretching ensued. Me thinks a lot of the PAX went hard at 4th of July both during the workout and afterwards, so it was good to do an extended stretching session. Then it was a mosey on over to the rusty cage for a MINI MURPH!

    Mini Murph is a great way to start things off, 5 rounds total, each round: 5 pull-ups, 10 merkins, and 15 air squats. to get it rolling, quick run to the fire hydrant and back, then it was go time. After the 6 finished up with that it was back to moseying on over to the nickel bridge. The sky and clouds that morning were looking extra pink and blue and cool, and YHC was hoping to catch a beautiful Richmond city view while getting some sweat in across the bridge. Once we all got to the start, it was 5 WW2s at each light pole over to the other side, turn around and then 3 burpees at each light pole on the way back. The views were great.

    Wanting to fit in some extra stretching it was mosey on back to the flag to round it all out with some stretching.

    Names and numbers

    YHC took us out.

    It was great to see the regulars at Wdog even after a night of lost sleep. However the morning’s talk, workout and, camaraderie was better than any caffeine to get YHC moving this morning. Thank you for the opportunity to lead gentleman.

  • Visitors come to Wdog

    It was a hot potato kind of day at Wdog with four regulars and one out of town visitor. Welcome Coxswain, brother of Waterwings. YHC greeted the guest by welcoming Waterwings only to realize it was his brother F3 Murfreesboro.

    Swirly picked up the hot potato and kicked things off with a stretch and a mosey on over to the ampitheater. Up the steps, one dip and one merkin, each step up, then one merkin and one dip for each step down.

    YHC picked up the potato and mosey on over to love hill for the exercise that YHC picked up on a visit to F3 Atlanta. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 10 merkins, one round with 20 American hammers and another round with 10 WW2s.

    YHC handed off the potato to BT, for a mosey on over to the coupon storage area for two rounds of 10 each – overhead press, tricep extensions, and curls. finished out with a mosey back to the flag for a quick standing stretch due to the ever present ants at the flag.

    names numbers and announcements

    Bridge this weekend – June 4th!

  • We found Jessica’s ID

    The typical troop of Wdoggers were bright eyed and bushy tailed for a YHC adventure Q. We started with some good stretching because stretching is key to staying limber and loose. Rookie Q mistake, YHC looked down at the wrist to see what time it was on the drive in and sure enough no watch to be found. So phone in pocket it was and thankfully no phone was lost, but an ID for Jessica was found, born in 1981 and lives in Richmond, so if you know her tell her we have her ID. After stretching…

    Mosey on over to Love Hill. YHC was in Hotlanta last week and learned a new Exicon, there was no name but YHC thinks Atlanta works. It went like this each round consists of starting at the bottom of the hill and running to a middle point on the hill and doing a different exercise, then run back down and do 10 SSH, then run up to the top of the hill and do 10 more SSH, then run back down to the bottom and do squats until the 6 arrives, once 6 arrives all PAX does 10 squats together. For the next several rounds repeato with the middle hill stop exercise cycling through, one round with 5 merkins, one round with 10 monkey humpers and another round with plank jacks. After that fun, mosey on over to the coupon storage area.

    Everyone picks up one coupon, and headed over to the amphitheater where Jessica’s ID was found. So the next exercise we will just call Jessica. Starting at the bottom of the amphitheater, do one block burpee for each step, and continue on up, with one block burpee each. From the top head back down with one block merkin. Then we returned the coupons to their home.

    Somewhere in all that working out we lost Hitchhiker, which we incorrectly assumed was tied to his sciatic nerve, but it was quite the opposite, Hitch needed the PortoJohn which he thankfully found nearby. There was a collective sigh of relief when Hitch returned and was not injured but just needed to see a man about a horse.

    Next up head to the sunken field with Aerobe in tow. YHC tried this one earlier in the year when it was a bit darker. It didn’t go that well and Bodos chucked it into the woods but it was later found. For this time it was much lighter out. So the way it works. the exercise is timed, and mission is to get the Aerobe down and back on the field within 5 minutes, but you cannot throw it to the person who just tossed it to you and every time it touches the ground the PAX does 5 burpees. Off we went. Lots of dropping, we probably did about 30 burpees when all was said and done but we made it to the finish line with seconds to spare, the catch was if we didn’t make it back before the 5 minute time mark then it was 20 burpees for all.

    After that it was a mosey on back to the flag for some more light stretching.

    Numbers, names, announcements, and prayers.

    YHC was in need of this, this morning, YHC was in a somber mood due to the recent tragic events, and YHC saw the Q sheet was open and knew that this is something that will be able to lift spirits. As a dad to young children the recent events hit harder, so hug your kids. YHC was happy to see these faces this morning and it was comforting. YHC took us out and took great comfort in Bodos sharing some thoughtful words. Thanks for supporting me everyone.

  • Humid Miles

    Several of us started early, several of us started late, but we all finished on-time. There were a few pooches out there too panting and loving the heat.

    YHC, Fico and, Bodos went out on Grove towards the Fan and back for about 5 miles. The conversation was good, we talked about classic movies from the 80s and 90s, and college roommates turned runners.

    There was a Saab sighting as well in the wee hours of the morning running shirtless up and down Grove. Rumor has it that he was running since mid-night.

    Good luck to all the racers this weekend – DRINK WATER!

    YHC took us out.

  • Thank you Alan Adler

    Thank you Alan Adler

    In case you are wondering Alan Adler is a serial inventor, and creator of YHC’s favorite coffee maker called the Aeropress, along with the Aerobie. What is an Aerobie you ask, it’s a difficult to catch frisbee like device that can fly for hundreds of feet. You can find them on rooftops of suburban houses back in the mid 90s. Bet you didn’t know that the Aerobie holds the Guinness book of world records for the farthest thrown object. Here is how things went down for the 5 Wdog warriors this morning.

    YHC started off with some stretching, always important to stretch. Dead man hangs, reach for the skies, a few others, finishing out with ‘the sprinkler’.

    Then mosey on over to the sunken field for a modified version of ultimate frisbee – name is still in the works. The way it was ‘supposed’ to work, everyone gathers at the end of the field, the group has 5 minutes to make it to the end of the field and back, continually passing the frisbee, or in this case the Aerobie, a difficult to catch object made even more difficult with the low light conditions. Every time the Aerobie drops, the PAX drops and does 5 burpees, clock does not stop. If the team does not make it back in the 5 minutes, 20 burpees. Bodos did the math and said well why not just throw it all the way to the end and run and do the 5 burpees anyhow. That was the last we saw of the Aerobie for the rest of the workout. YHC called the workout and onward to the next activity.

    The PAX was off to the penny stage to pick up a coupon, then mosey on over to the amphitheater. Using the coupons as a ‘book mark’ the PAX took their coupon and did one block burpee at each step up the ampitheater, leaving the coupon on the level to remind them where to come back to, after each block burpee run down to the bottom and back up to the block and repeato all the way up to the top.

    At the top there was time for a quick block merkin ring of fire, keeping feet on the blocks. Then it was back down the amphitheater steps, this time each level 5 WW2s, and using the coupon as the ‘bookmark’.

    Then it was time to return the coupons to their home, and some time left over to pay homage to our brethren Pigskin with some donkey kicks and wall sits on the penny stage. The PAX also preformed a structural integrity evaluation of the penny stage to ensure that it was strong enough to withstand our mighty donkey kicks – HEEEE HAWWWWW

    Mosey back to the flag for names numbers and announcements.

    Mumble chatter: Some thoughts were shared that wow it takes a lot longer to go up and down the amphitheater when we actually keep track with the ‘bookmarks’. Big thank you to Bodos for going back out afterwards and finding the Aerobie.

    It was an absolute pleasure to lead this crew this morning!

  • Double Triple Check

    Twelve early birds descended upon the mean streets of the west end of Richmond to see what surprises YHC had up the sleeves. The mumble chatter was going strong even before the clock struck 5:30. TYA and FICO were synced up with matching outfits this AM.

    COP

    YHC was sure to do all the offical Q announcements at the start of today because there was a FNG in the mix and YHC wanted to make sure they knew all the rules. The PAX helped with some of the pre announcements. No stretching for today, YHC wanted to leave that to the end, so it was off to the races. Mosey on over to the tennis courts for the main event.

    THANG

    Once we arrived at the tennis courts YHC was surprised to find a white board with some great exercises written down (inspired by Bodos). Everyone partnered up and there was an odd number at first but out of the darkness emerged Kokomo, so Antharx had a buddy now.

    The way a double triple checked worked was as follows. The board had a series of exercises, and one partner ran around the entirety of the Mary Mumford campus (0.7 miles to be precise), while the other partner went through all the exercises on the board, and when the partner came back they picked up where the other had left off, and the next partner ran the lap. Each partner runs the loop three times, and when you get to the bottom of the list you start back over at the top. Total mileage was somewhere just shy of 3 miles.

    Here’s the exercises – courtesy of Bodos:

    • 100 SSH
    • 90 Squats
    • 80 LBCs
    • 15 Burpees
    • 70 Mountain Climbers (two count)
    • 60 Merkins
    • 50 American Hammers (two count)
    • 15 Burpees
    • 40 WW2s
    • 30 Flutter Kicks (two count)
    • 20 Burpees
    • 10 Diamond Merkins

    As the teams finished we circled up for an ab ring of fire. We got through two rounds, which YHC led everyone with varying heights of leg raises. YHC picked APDs.

    Mosey on back to the flag and picked up Kokomo again on the way back.

    The PAX welcomed FNG Prefontaine. Pre seemed to fit right in with the mumble chatter crowd and we look forward to his return – sans running.

    Announcements – Mark your Calendars for June 4th. Convergence at the Bridge. 1 year anniversary

    YHC took us out – be thankful for what you have.

  • Lethal Weapon 1, 2, 3, and 4

    A lucky 7 came out to WDog for YHC’s post birthday beatdown. In YHC’s travels YHC tries to post in different locations and learn new things. Today YHC brought two new activities to F3RVA. This is how it all went down

    Started out with stretching, dead man hang, fudd and wilson’s wife, Donny Q’s, and a new one straight from F3 Houston, the sprinkler. Then it was a short mosey on to the stage to pick up coupons.

    For the rest of the workout the coupons didn’t really leave our sight. On another recent travel to Cape Fear F3 in the Wilmington, NC area YHC learned about 50s. With coupons in hand moseyed over to the sunken field.

    50s consists of a square/rectangle, with stops at each corner. First corner 20 of the exercise, next corner 15, next 10, and the last 5 reps. Running between each corner with coupon in tow.

    First Round: overhead presses

    Second Round: dips

    Third Round: curls

    Fourth Round: WW2s but run with block over head between each stop

    Fifth Round: burpees, but murder bunny the short side of the rectangle and run with block over head between the long sides.

    That took up pretty much all the time, took coupons back to the stage for safe storage, then mosey to the Mel Gibson hollywood star. Mel you say, well when YHC learned about 50s in the middle of a field where we ran around there was a film crew and they were setting up for a new Mel Gibson movie being field in Southport, NC. At the star everyone did their 10 merkins of choice and stated their favorite Mel Gibson movie. A lot of the PAX love Lethal Weapon.

    Mosey back to the flag and with time left over there was some cool down stretching.

    Names and Numbers and Announcements and YHC took us out.

  • Birthday Dice Surprise

    Last attempt at this was washed out by a freak rain storm but YHC planned well this time and asked the rain gods to not wash away the chalk markings. It went down like this, PAX pairs up with a runner of similar abilities. Each duo gets a dice, and we moseyed to the bottom of a nearby hill. YHC had marked out six chalk lines of varying distances up the hills. Each duo rolls their dice, sees the number on the dice and then proceeds to run up the hill to said rolled number – and repeato until time is called.

    YHC left a birthday surprise at dice roll number six with one burpee. Bodos and Swiper had the most fun and were the most excited for the hill dice roll workout. Don’t worry guys this one will be back!

    Names, Numbers, and Announcements.

    Announcements: Gypsy is still looking for a few more volunteers to help sort things. Vinny is Q-ing at ‘The Bridge’ on the 26th – very powerful place, highly recommended you go at least once.

    YHC took us out

    followed by coffee and donuts for YHC’s birthday. Thank you to everyone who joined in the festivities!

  • Grovveeeeeee

    9 frosty harriers braved the sunny and 70 degree weather to take on the tundra. YHC memorized all the routes, despite not ever remembering a route that is told to YHC. It went down like this

    There was a crew of long distance folks that got out early

    3 milers, well there were no 3 milers but YHC had a route planned just in case.

    4 milers- west on Grove, right on Granite, Right on Patterson, then right on Westview, then left back on Grove, take a left on to the Lexington/Albemarle loop and do one loop, then get back on Grove to the start.

    5 milers- East on Grove, run to Hamilton, then turn around and head back west on Grove, right on Granite, Right on Patterson, then right on Westview, then left back on Grove, take a left on to the Lexington/Albemarle loop and do one loop, then get back on Grove to the start.

    There were no 6 milers, but YHC had a route planned just in case.

    It was good to see everyone this morning and everyone persevered despite the frosty temperatures. For those of you keeping track this was YHCs VQ for RAMM. It only took a few years to finally remember a route.

    YHC took us out with a quick prayer to go into the day and warm someones heart.

  • Take Inventory

    Every now and then it is important to take stock of what you have. In life and just in general, do you have a fully charged phone, do you have gas in your car, money to donate, a watch to tell time, and enough coupons for all your buds when you need them. Seven of F3RVA’s inventory specialists were chipper and awake for a nice sunny and 70 morning at Wdog.

    First up some light stretching, then it was off to the races, literally. YHC gave the pax two options for a race route, the finish line was the same, the Penny Stage. One route took runners down and around Pump House Road for approx. 1 mile. The second route was a straight shot to the stage, which was shorter, BUT it was lunge all the way there. YHC had done some math beforehand and both teams arrived at relatively the same time. Good job teams!

    Once at the stage, we took inventory! Each PAX picked up one coupon each and ran it over to the fence line, and did one burpee with the coupon. One by one all the coupons were carefully inventoried and counted. After all coupons were out in the light YHC counted them up but first each PAX had to guess how many. Oyster won with the closest guess. 35 was his number and there were 37 coupons. After that 37 was the magic number, and we did 37 merkins, 37 flutters, 37 WW2s, 37 Alabama prom dates, and 37 second plank.

    Then put all the coupons back!

    Next up mosey to the bottom of the hill, there we partnered up, 20 bo-ya merkins to start with your partner, then one partner runs to the top does one merkin and the other partner is lunging and alternating bear crawl. At the top 20 more bo-ya merkins, then mosey back to the flag for merkin ring of fire and partial ring of fire abs.

    Moleskin – There was lots of good mumble chatter this morning, Bodos re-told his Uber driver story, and YHC updated everyone on the status of stalled construction at the Carillon.

    YHC took us out.