Author: Hardywood

  • Richmond’s Hottest New Club is Coyote

    21 warriors got all dressed up to enter Richmond’s newest club, Coyote.  If you’re looking for a wild time with monkeys, two miniature horses and whispering men, this is your place.  It’s also the only club in Richmond where vests are welcomed and there’s no cover fee between 5:30 and 6:15am.  According to the Yelp review, it went a little something like this.

    COP: SSH X 10, SSH RL X 10, SSH LL X 10, CP X 20, WWII X 20, FC X 20, HRM RL X 10, HRM LL X 10, Arm Circle X 1.

    Mosey to Rusty Cage for Triple Check:  One person runs to the fire hydrant for 1 burpee. The other man is doing flutter kicks.  The other pax is doing pull-ups.  Complete until team has 50 pull-ups.

    It was so nice, we did it twice.  Switch up the teams and do another triple check of 50 pull-ups.

    Two Horses, Burpees and a Barrel of Monkey Humpers:  This modified Lindsey starts at the hill near the entrance to the amphitheatre.  Start with 1 burpee at the bottom.  Run to the top of the hill through the gate and complete 10 sets of five monkey humpers for fifty total.  Run back to the bottom of the hill for 2 burpees.  Run back uphill for 9 sets of five monkey humpers for a forty-five total.  Etc. until 10 burpees and 1 set of five monkey humpers.

    Mosey back to the flag for 20 IC hand release merkins.

    Namerama, numberama and Swirly The Beast took us out

    News:  Puppy Pile is on 1/26 at 7:05am.  Bring your kids and if you are really baller, bring the kids of the guy who always talks about coming out to F3 but always makes an excuse.  He’ll be sure to show.

    The F3RVA Mother Rucker training crew is in full effect.  For details see a man with a heavy sack.  For sympathy don’t see any of the Ms.  YHC shared with his wife the challenges of walking for an hour with a 25lb pack.  The M seemed interested an then asked if any of the pax would carry it around for nine months and then shove it out their genitals.  YHC has not seen that on the Go Ruck schedule as of yet.

    Next Tuesday 1/15 at Heartbreak Ridge is the VQ of Dr. Tryhard.  Show up to this one is should be a blast.

    Moleskin:  That was 285 monkey humpers and 55 burpees on the modified Lindsey. Way to go fellas.  Big ups to Conspiracy for sprinting up the hill. YHC has completed extensive research by Googling “Coyote meaning” exactly once.  According to the interwebs the coyote is an enigmatic trickster, yet also a teacher.  Between the coyote sighting and the two giant great danes who really looked like the wanted to be ridden, this made for a wild workout. Swirly gets bonus points and a shrine for wear the 30 lb weight vest.  He’s gone from beast mode to monster mode! Flange also continues to dominate everything.  YHC is suspecting he has quit his job and convinced his wife to train for American Ninja Warrior full time and he uses F3 as his warmup.

    Thanks for the effort fellas. Dig a little deeper, get is all out and be super.

    Hardywood

     

  • Mumble Chatter Muffler

    22 warriors rose to greet the dawn of a new day proving that the south side was the right side, at least for today.  According to legend and some out of date text books, it went a little something like this:

    COP IC:  SSH X 20, FC X 20, WWII X 20, HR Merkin X 10, HR RL Merkin X 10, HR LL Merkin X 10, CP X 10, Arm Circle X 1 (yes that’s right, just one.  that may even be too many).

    Pain House:  Progressive Four Corners

    Complete each exercise progressively with the pax regrouping at the end of each round. The exercises were as follows:

    • Corner 1: five burpees,
    • Corner 2: 10 hand release merkins
    • Corner 3: 20 World War II situps
    • Corner 4: 30 two count flutter kicks

    On each progressive corner you start with the exercises from the previous corner.  For example, every time you hit corner one complete five burpees.  Every time you hit corner 2 complete five burpees and 10 hand release merkins.

    • Round #1: corner 1
    • Round #2: corner 1, corner 2, corner 1
    • Round #3: corner 1, corner 2, corner 3, corner 2, corner 1
    • Round #4: corner 1, corner 2, corner 3, corner 4, corner 3, corner 2, corner 1

    Bonobos Ladder: Line up at one end of the parking lot.  Run to first line for 10 monkey humpers and run backwards to start.  Run to second line for 20 monkey humpers and run backwards to start.  Run to third line for 30 monkey humpers and run backwards to start. Run to second line for 20 monkey humpers and run backwards to start. Run to first line for 10 monkey humpers and run backwards to start.  Pax were also notified that if there was any slacking on monkey humpers they would be made to howl and beg for a bannana.

    Are We Done Yet:  Partner up.  One pax run around the parking lot. The other pax begin bear crawling.  Once the bear crawl pax is caught by the runner the switcheroo.  The exercises are bear crawl, crawl bear and lunges.

    Mosey back to the flag.

    Numberama, namerama and YHC took us out.

    News: Show your kids how awesome you are by taking them to puppy pile on 1/26.  Go down into the hall of paternal legends when you workout with your kid and then take them to Ellwood Thompsons for bacon, waffles and hippie gazing.

    A Rucking Ruckus For A Cause; the men of F3 Richmond are loading up their packs not with books, computers and jelly sandwiches but with plates of steel to show solidarity with middle schoolers around the world that moving slow and being an outcast ain’t all that bad.  See someone with a loaded pack on how you can help and join the cause.  #backpackstrong #neverforget #harambe

    Moleskin:  Way to represent southside!  22 is a strong number and you guys put on a show today.  Flange showed us all how it was done today.  He crushed every exercise and then to make us all feel bad he was nice about it.  Posh must be eating the same thing for breakfast that Sammy Sosa did as he absolutely crushed Pain House. Welcome

    The title of the BB comes from a good piece of advice I picked up early in my Q journey.  If you hear the pax begin to turn up the volume on muble chatter, then it’s on you to turn it off.  The best way to do that is not with more Helicopters or armcircles, but with a hard exercise.  YHC may have been over confident and under competent in this strategy and the last set of left leg hand release merkins nearly led to a merlot spill.

    Your talents are your blessings.  You have a moral obligation to share them.  The world is a better place when you do.

    Dig a little deeper, get it all out and be super.

    Cheers,

    Hardywood

  • Good Morning Buttercup

    9 warriors rose to greet the dawn of a new day.  According to legend it went a little something like this.

    Mosey down to the Duck Pond for a little COP

    IC X 20: SSH, CP, IW, WWII, FC, Merkins

    Monkey Humper Merkin Pyramid:  At each light post complete two exercises.  The first is 5 merkins/15 monkey humpers.  At the next light post complete 10 merkins/10 monkey humpers.  Third lightpost is 15 merkins/5 monkey humpers.  Etc until completion.

    Hills of Lindsey:  At the bottom of the hill complete 1 burpee.  Run to the second lightpost and complete 10 squats.  Run back to the bottom for 2 burpees and run back up to the second light for 9 squats.  Etc to completion.

    Hill of Ill Repute Native American Run:  All the way up to the top…all the way.

    What Goes Up:  Complete the following 3 exercises until we get back to the center:  10 lunge, 10 bear crawl, 10 broad jumps.

    Mosey back to the flag Nolan Ryan Merkins X 10 and Flutter Kicks X 15.

    Numberama, namerama, Sippy Cup led us out.

    News:  Puppy Pile is on 1/26 at 7:05am.  Bring your offspring and show them you haven’t lost a step yet.

    Rucking is serious business, just ask any middle schooler with a 25lb pack.  There’s a lot of rucking going on at F3RVA.  Ask a grown man with a heavy backpack for details.

    Moleskin: Way to work fellas!  9 at Batteau is a strong number and you guys crushed it.  It shouldn’t surprise anyone, but Swirly has gone from Beast Mode to Monster Mode.  This was a really hard workout and to do with with a weighted vest is borderline ridiculous.  Just incredible.  Sippy Cup must have loaded up on some combination of Wheaties and PEDs before coming to Batteau.  He led every single exercise after running to the flipping AO.  Great job to Swinger for hitting his 3rd workout!

    Make it a great one fellas.  Thanks for the monster effort today.

    Hardywood

  • Hardly Wood

    13 warriors rose to greet the dawn of a new day. Seeing how today is the day of The Epiphany we finally got some cooperation in the weather.  There was all kinds of calamity out of the gate.  We had some trail runners, some road warriors and a few who followed the beat of their own drums.  According to legend it went a little something like this.

    Across the Nickel Bridge to the trails, then connect with the service road at Reedy Creek.  Run to the 22nd street stairs an on to the TPot and take the north side trails back to home base.  All pax did some variation of this route.

    Numberama, namerama and Ollivander led us out.

    News:  Puppy pile has been pushed back to 1/26 with Ollivander at the Q.

    There’s a ton of rucking going on.  See someone with a heavy backpack for details.

    Please keep Opus’s M and Pert Plus’s mother in your prayers.

    Moleskin: The pax was strong today and a good time was had at ET’s afterwards.  Thanks for the kind words and the cupcake.

     

  • Sometimes You Gotta Jump In

    When YHC was a boy, there was a story told of brave men who battled the cold, fartsack and sad clowns to save the day.  This morning that vision was birthed into reality au naturel.  Once we cut the chord, here’s how it went down.

    COP: SSH X 10, SSHRL X 10, SSHLL X 10, WWII X 20, FC X 20, M X 10, MRL, X 10, MLL X 10, Arm Circle X 2

    Mosey to the bottom of the hill.

    Hill Work:  One partner runs to the top of the hill and back down.  The other partner exercises making progress up the hill, then switcheroo until team is at the top.  Exercises were Crawl Bear and Lunges.

    Modified 52 Card Pickup: Hearts = Flutter Kick, Spades = Squats, Diamonds = Merkin, Clubs = Monkey Humper.

    Pax circles up.  One man goes to the center and draws a card then leads the men in the exercise (determined by suit) and the count (determined by the number).

    **Modification – No one wants to lead a two count of an exercise, it’s the worst.  The modification was that if the card drawn was 5 or less, you had to keep drawing until you drew a card 6 or greater.  Once you hit that point, you added up the numbers and did the exercise for the suit of the last card drawn.  For example; 2 of Clubs (draw again) 4 of hearts (draw again) 8 of diamonds.  2+4+8 = 14 merkins (diamonds).

    Mosey to the Rusty Cage.

    Fantastic Fives =   5 rounds of the following; 5 pullups, 5 jerkins run to fire hydrant and complete 5 burpees.

    Mosey back to the flag.

    30 American Hammers IC

    Numerama, Namerama, Kubota led us out.

    Moleskin:  Way to work fellas.  It was great to have a few new leaders jump in an lead us through some exercises. If you can do it on a moments notice, then you can do it any time.  If you haven’t signed up to Q yet, get in there, grab the reigns and get it done.  No one will hand them to you.  Great job Posh, Don Draper, Greenboro and Vandelay!  Rusty Cage was made a little harder coming at the end of the workout.  Way to push fellas

    A great time at ET’s as always.  Next time you are in the cafe, be sure to check for the best class picture ever.  Our Thanksgiving group photo is now proudly displayed in an area that has been renamed “Shelf Of Legends” Upchuck once again had some really funny lines about Mr. Roper trying to assault a tree on a mountain bike.

    News: There is all kinds of scamming for the Bear Creek race next weekend.  See Shakedown and/of Lab Rat for details.

    Dig a little deeper, get it all out and be super.

    Hardywood

  • Wonderwall

    2 warriors came out to dominate the trails.  It was foggy and there was some chaffing.  How bout that for a BB.

     

  • Draw A Line In The Sand And Burn Your White Flag

    10 warriors rose to greet the dawn of a new day in what was first thought to be Union territory because it is practically the last outpost before Wisconsin, but alas it was in fact a fair burg from the fine southern Commonwealth of Virginia.  According to legend it went a little something like this.

    COP SSH X 10, SSH RL X 10, SSH LL X 10, WWII X 20, FC X 20, HRM X 10, MRL X 10, MLL X 10, Arm Circle X 1

    Super Four Corners:

    Round 1) Run to  Corner #1 5 burpees, run back to start.

    Round 2) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, back to corner #1 for 5 burpees, back to start.

    Round 3) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, run to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, then run to corner #2 for 5 burpees and 10 merkins,back to corner #1 for 5 burpees, back to start.

    Round 4) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, run to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, on to corner #4 for 5 burpees, 10 merkins, 20 flutter kicks, 40 squats, back to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, hen run to corner #2 for 5 burpees and 10 merkins,back to corner #1 for 5 burpees, back to start.

    Catch Me If You Can: Mosey to the bus loop and partner up.  One partner runs the look and the other bear crawls.  Switcheroo when caught.  The next exercise is lunges.  Run and switch until complete.

    Mosey to front of school for 3 rounds of the following: 10 chicken peckers, 10 WWI, 10 incline merkins.

    Back to start for numberama, namerama and The Carpenter led us out.

    Moleskin:  Way to bring the monster effort men!!  Of particular note was the solid high RPM workout of Bulkhead and Wheelie. Way to work fellas.  Honorable mention goes to Spike who despite the considerable head start of YHC ran me down like a cheetah does an antelope. It is the closest that YHC has come to spilling the merlot in quite some time.

    The title of the backblast came from some thoughts over the past few days.  Way too often we hear “I’ll just get through the holidays” or “I’m just trying to survive until the New Year”.  This is horse crap, period. YHC wants no part of the sad clown feeding tube.  YHC does not participate in and hold the men of F3 to a higher standard because of an interest in simply surviving.  YHC and the excellent men of F3 are committed to thriving.

    DRAW A LINE IN THE SAND AND BURN YOUR WHITE FLAG.

    As the year winds down, DO NOT COAST.  You have worked too hard to get the momentum necessary to get to this point.  This is the easiest time of year to justify taking your foot off the pedal.  Your work, workouts, diet and family time can all suffer.  Apply the gas and finish off this year. Commit to yourself, your family and your F3 Brothers that you’ll finish the year so strong that 2018 will ask for mercy. Your next worthy opponent will be 2019.  Believe this fun fact, 2019 is training under the radar and getting ready to kick your butt.

    I’m in.  Who is with me?

    Hardywood

  • Rise and Shine Punk: It’s Monday Funday

    5 warriors greeted the dawn of a new day.  According to legend it went a little something like this.

    COP:  20 X, merkins, SSH, merkins, IW, merkins, FK, merkins

    Lightpost Lollygag Trifecta:  Run down the path and at each light post complete the following exercise 5 squats, 10 merkins, 15 flutter kicks.  The next 1/3 of the loop shift to 3 burpees, 5 v-ups, 10 monkey humpers.  The final 1/3 10 decline merkins, 10 lunges.

    Cool Water: 3 rounds of the following exercises.  10 Incline hand release merkins, 20 dips, run the stairs up to the parking lot.

    Mosey to the tennis courts.

    Four Corners Plus: Corner 1 10 Merkins, Corner 2 10 WWII, 10 Squats, 10 Burpees

    Mosey to flag

    Ring of Fire, 30 American Hammers IC

    Numberama, namerama, Sippy took us out.

    Moleskin:  Great job fellas.  Way to put in the work!!  Make it a great week.

    News: TYA is leading an hour long vegan support fest on Thanksgiving or as he likes to put it.  Circle Turkey Day on your calendar for a convergence at Mary Mumford.

     

  • Good Morning Governor

    Six warriors rose to greet the dawn of a new day.  According to legend it went a little something like this.

    Counter clockwise trail loop down Northbank Trail with crossings at either Belle Isle or Pottersfield Bridge to the Buttermilk and back to the Pump House parking lot.  Mileage was in the 7 range.

    Namerama, numberama, Olivander led us out.

    News: 4 Year Convergence is next Saturday (9/22) at Dogpile with not 1 but 2 extra toppings.  Wilson requested that we do morning running and Phonics kindly obliged with an XC style run.  See Phonics for details and Wilson for inspiration.  The run starts at 7am.  Also starting at is an FNG friendly workout lead by the greatness of JVille.  Headlock the reluctant, and let’s make it a great turnout.

    Marv has the Q with a 7:05 start time for Puppy Pile 9/29.

    There’s a CSAUP in Forest Hill Park on 10/20.  See TYA for details.

    Moleskin:  Despite the slightly cooler temperatures the humidity was a present cape on the F3 RVA heroes.  All runners came back nearly discernable from a trail run or a dip in the mighty James River.

    Governor Northam (and VMI alumni) was spotted putting in some miles this Sunday.  Way to go Gov! Great to have Lola back out!

    Make it a good one fellas!

    Hardywood

  • Free From Any Other Master

    “Consider who you are.  Above all, a human being, carrying no greater power than your own reasoned choice, which oversees all other things, and is free from any other master.” – Epictetus

    6 spartan warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

    Hot Potato Q

    Vinny

    COP: Mosey down hill.  IC helicopters, Willie Mays Hayes, etc.

    Grab a rock and circle up.  Putting one hand on the rock and one hand on the ground.  Complete two merkins and switch hands.  Do this all the way around the circle to the left, then do this back round the circle to the right.

    Goldberg

    Rock Solid Triple Check: Exercises are LBC, squats and burpees.  The partner who is running does so . with the rock over their head. Mosey to playground.

    3 round of 5 pullups while partner performs Hello Dolly.

    Sippy Cup

    Mosey to the pit of despair.  Bear crawl all the way around the perimeter. On the next round crab walk all the way around the perimeter. Mosey to service road.

    Headed downhill, hop on right leg for what seemed like a long time.  Then hop on left leg for what seemed like even a further distance downhill.  In a wild twist of fate, turn around and hop on right leg uphill then switch half way and hop on left leg.

    Hardywood

    3 rounds of 5 decline merkins, 10 incline merkins, 20 dips.

    Power of 10: Going up the hill rotate through 10 of the following till completion; bear crawl, crawl bear, bunny hop, lunge.

    Swirly

    Curb Crawl Pyramid of Success – Bear crawl and complete 1 merkin.  Crawl bear back and complete 2 merkins.  Up to 5 and back down to 1.

    5 Min of Mary – Cross leg lifts, flutter kicks, Alabama prom date.

    Numberama, namerama, Sippy took us out.

    News: 4 Year Convergence on 9/22 See Phonics, Puppy Pile on 9/29 See Marv, CSAUP 10/20 See TYA.

    Moleskin – It should come as no surprise that Swirly flipping ran to the AO after completing the BRR this weekend and running a personal best in the mile during one of his legs.  Way to go brotha!  Great to have Crossroads and Goldberg out for a little southside success.  Have a great week fellas!