Author: Johnsonville

  • #NoToll crushes the Inverse Dirty MacDeuce

    Nineteen of the Faithful posted in the #NoToll darkness to run the fields and engage in several other activities. Johnsonville planted the shovel flag by the basketball court and took the Q. This is how it went down, more or less:

    Mosey to front entrance and COP:
    ssh x 25
    lbc x 24
    shoulder shrug merkins x 15 (“sherkins?”)

    mosey back toward gate and COP:
    don quiote x25
    merkins x15
    imperial walkers -> hillbillies x25

    mosey to rear parking lot:
    1. 200m repeat circling parking lot
    2. 200m repeat “”
    3. 200m repeat “”

    mosey to grassy area between 3 soccer fields and COP:
    chiabatta – circular leg lifts (cw then ccw)

    line up on baseline of right soccer field.
    4. 200m+ repeat to other end line and back
    5. 200m+ repeat “”
    6. 200m+ repeat “”

    mosey to shelter
    chiabatta — dips and derkins

    line up on baseline of left rear soccer field.
    7. 200m+ repeat to other end line and back
    8. 200m+ repeat “”
    9. 200m+ repeat “”

    mosey to left front soccer field
    chiabatta — bear crawls and crawlbears

    line up on baseline of left front soccer field.
    10. 200m+ repeat to other end line and back
    11. 200m+ repeat “”
    12. 200m+ repeat “” (back to back with prior set due to time limitations).

    mosey to SF. Announcements. COT

    This was a tough workout even for the hard-baked runners. You know things are pretty messed up when you view bear crawls as a welcome break. Many really dug deep to finish the last few sets of repeats with poise, and YHC was impressed and grateful to be among the strong.

    Sippy Cup and Swirley seemed to consistently finish at the top. If I failed to mention other top performers, then please give them a shout-out below. They deserve it. YHC could not hang with those men.

    Congratulations to HoneyDo and CHum Bucket for completing a Goruck this past weekend and showing F3Richmond the way.

    Loose Goose threw down the gauntlet, challenging men to complete the 10,000 or 5,000 merkin challenge with him in November. YHC accepts the challenge.

    Please make every effort to attend the F3 Great Pumpkin Run 5K and Kids’ Fun Run this Saturday, whether you are running or just hanging out. F3 is the chief named sponsor (thanks Bleeder!), and this is a great opportunity to grow our numbers. The race starts at 8:30AM at Lewis Ginter.

    — Johnsonville

  • Sunday Trail Run — RIP Summertime

    Four of the faithful posted early Sunday to run the Buttermilk/North Bank trails. The temperature was in the upper 30s. That was a bit shocking to me at first. But, I quickly warmed up and enjoyed the perfect running temperature. As an extra bonus, the temperature was just cold enough to keep the pesky mountain bikers and dog-walkers away.

    We ran the trails in the clockwise direction for the first time in a few months. Offshore enjoyed the lead most of the time and finished very strong.

    We started off in the dark. Several of us had headlamps. To avoid twisted ankles (or worse), I strongly suggest that everyone bring headlamps to the Sunday trail run, at least until the time changes back to EST.

    There is talk of getting a group together for the Bear Creek 10 miler on Dec. 6.

    There is also talk of getting a group together for the Willis River 35k mid-January.

    Annoucements:
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st

  • An Inverse Dirty McDeuce at #GridIron

    Three of the faithful came out to the #GridIron gloom. YHC (cheerfully) took to the Q, and this is how it went:

    ssh x 25, don quiote x 25, lbc x 25, imperial walkers x 20, hillbillies x 20

    Mosey to track.
    Chiabatta — alternating single leg Alabama prom dates
    Dirty MacDeuce #1: 200m sprint
    Dirty MacDeuce #2: 200m sprint
    Dirty MacDeuce #3: 200m sprint

    Chiabatta — leg circles alternating cw and ccw
    Dirty MacDeuce #4: 200m sprint
    Dirty MacDeuce #5: 200m sprint
    Dirty MacDeuce #6: 200m sprint

    Chiabatta — bear crawl, crawlbear
    Dirty MacDeuce #7: 200m sprint
    Dirty MacDeuce #8: 200m sprint
    Dirty MacDeuce #9: 200m sprint

    Chiabatta — merkins, flutter kicks
    Dirty MacDeuce #10: 200m sprint
    Dirty MacDeuce #11: 200m sprint
    Dirty MacDeuce #12: 200m sprint

    Chiabatta — dips / Carolina drydocks

    10x burpees
    10x scissor lunges

    It is funny how 200m repeats can feel so easy at first — and so hard after 10 or 12 them. The PAX looked like it was going to mutiny for a while there, but pushed through. Extra T-claps to Groh, who posted after having worked past midnight all week (including Friday).

    Annoucements:
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st

  • #SouceofTruth Goes Cross Country

    Two of the faithful posted at Source of Truth this morning to enjoy the crisp autumn morning. Lugnut planted the SF, and this is how it went down:

    Jville on Q:
    Mosey beneath the massive white oaks by the school for COP.
    ssh x25
    circular leg lifts x20
    don quiote x25
    imperial walkers / hillbillies x20

    Lugnut on Q:
    Cross Country run to and around Clover Hill HS (2mi+).
    Return to SF and mosey to soccer field inside track.
    11s (jump and touch crossbar / LBCs) sprint to midfield and back.

    Mosey to hill up to tennis courts.
    Ascending clock merkins to 5.

    Jville on Q:
    freddie mercs x25
    alabama prom dates x25
    circular leg lifts x20

    COT

    Although we lacked numbers this morning, YHC and Lugnut managed to put in a good workout. While running around Clover Hill HS, we did not see a walker on the right side of the road shrouded in near total darkness. As we pulled alongside, the walker lit up his/her mobile phone casting a surprisingly bright light into the surroundings. Lugnut nearly jumped out of his skin and accelerated to something near a 5:50 min/mi pace. Lugnut is going to love those free-range dogs at next year’s BRR!

    Johnsonville

  • Helter Skelter Elevens

    Fourteen of the faithful posted in the humid dark at #NoToll. The lush fields had been saturated by several days of rain, and YHC (Johnsonville) elected to keep things mostly on asphalt in order to avoid harming the AO.  This is how it went down, more or less:

    COP:
    50x SSH
    25x slow squats
    10x merkins
    25x LBC

    Mosey to back parking area.

    Helter Skelter Elevens — Pax split in halves, each starting in a separate corner of the parking lot. Half #1 did elevens starting with 10 burpees, then a run counter-clockwise to the opposite corner of parking lot, then 1 bicycle, then a run counter-clockwise to starting corner for 9 burpees, etc. Half #1 did the same, but on the other pair of corners and with clockwise runs.

    Mosey to grass between field by shelter.

    COP:
    Plyometric Lindsays (i.e. fortys) alternating between tuck-jumps and butt-kickers.

    Mary:
    25x WWI situps
    10x dolly
    10x rosalita

    Mosey to SF.
    COT.

    Moleskin:

    Sippy Cup clearly dominated the Helter Skelter Elevens. DK also had a very strong showing in the other group, lapping YHC. The remainder of the PAX finished fairly close together.

    There was no mumble-chatter at all during the set of Plyometric Lindsays, hopefully suggesting that YHC provided the Pax with a sufficient challenge. YHC may have missed something, however, since YHC had slipped well past the point of seeing black spots.

    Great job getting through a challenging workout! The schedule this week is:

    WED: Source of Truth featuring Splinter
    THU: 45 Minutes of Mary featuring TYA
    FRI: RAMM featuring Bleeder
    SAT: DogPile featuring Loose Goose and GridIron featuring Earthworm

    Respectfully, J-ville

  • F3Richmond Converges at #Gridiron to Celebrate its 1 Year Anniversary

    One year ago, 24 men planted a shovel flag at #GridIron, and thus planted the seed that has grown into F3Richmond.  Thirty five of the faithful, and three FNGs, returned to #GridIron this morning to celebrate the anniversary.  Although the headliner workout began at 0700, roughly half of those posted at 0600 for a double-dose of gloom in an eerie pre-dawn fog.

    GLOOM:

    0600 Workout — Toga on Q
    Mosey to upper field for COP warmup:
    20x SSH
    15x Merkins
    20x Don Quixote
    20x imperial walkers

    Mosey to track for speed work:
    100 yds 50%, 75%, and 100% x 4
    Mosey the curves
    4x 100 yd partner carries alternating as needed

    0600 Workout — Bleeder on Q
    Mosey to front of school
    Triple Check, people’s chair, dips, running the bus loop
    Mosey to the Soccer field
    leg lift, LBC ring of Fire,
    Merkin, ring of Fire.
    Mosey back to the Shovel Flag

    0700 Workout — Earthworm on Q
    Mosey to upper football field near entrance for MEGA COP
    20x seal jacks
    20x plank jacks
    20x predator jacks
    20x star jacks (OYO)
    10x push up jacks
    2 sets of 25x partner leg tosses (OYO)
    60 sec. iso squats (charismatic style)
    25x squats
    20x speed skaters
    20x reverse lunges
    25x squats
    2 sets of 25x partner leg tosses (OYO)
    burpee broad jump from 35/40 yard line to end zone (OYO)
    planks
    25x Alabama prom dates

    0700 Workout — Johnsonville on Q
    Mosey to football field near parking area.
    Four Square (run around perimeter of 1/2 of football field 4 times, the first sprinting side 1, the second sprinting sides 1 and 2, the third sprinting sides 1, 2, and 3, and the third sprinting sides 1, 2, 3, and 4.

    Mosey to paved roadway into school.
    Ascending / descending curb crawls up to 8 and back down.

    Chiabattas alternating between standing mountain climbers and mountain climbers.

    Mosey to soccer field in front of school.
    Ascending 18 meter crab walks to 10

    Mosey to center of field for COP
    4 minutes of Mary consisting of Freddy Mercs, Dollys, and Russian Twists, all in cadence.

    COT

    MOLESKIN:
    In the early morning darkness, FNG Grunt flaunted his youth by out-sprinting most of the Pax while running backwards.  YHC noticed that Grunt seemed to slow down a little during the 0700 workout. Perhaps he decided to take it easy on the older generation. Offshore showed impressive speed on the sprints. Conspiracy eventually took ownership, however.

    During the partner carries, Toga stridently rejected YHC and Bleeder for, shall we say a “less gravatationally challenging” Fudd.

    Earthworm kicked off the 0700 workout with a COP in the middle of the upper football field.  A nearly forty-man COP is quite a sight to behold, almost stretching from sideline to sideline.  At that hour, the fog had not yet lifted, and YHC could see mere outlines of the men on the other side of the COP.

    Abacus owned the Four Square, easily out running his competition by at least 50m. Later, toward the end of the 0700 workout, Abacus pulled out a phone on selfie-stick and began recording himself giving passionate commentary on the workout and F3, while he performed mountain climbers.  That hyper-burst of energy immediately spread throughout the Pax, increasing excitement and camaraderie.  Way to bring the energy, Abacus!

    Between workouts, Earthworm led, and most of the Pax attended, a 3rdF Bible study that he referred to as the “Pre-Game Gut Check:  Slaying Giants.”  The Pax took a look at the unlikely king — God’s “911 Guy” — a small boy who tended sheep, yet rose up to rescue his nation from annihilation by killing the giant, Goliath.  God looks at the hart of a man, not the exterior.  He looks for men who are faithful, even in the small things; who, when the trying times come, act boldly and confidently; who overcome negatively; who plan for contingencies; who run, not walk, to the battle-lines; and who will not stand for wrongdoing.  David, the “911 Guy,” is a great example of who we, as men, are called to be.

    The anniversary convergence was a huge success.  F3Richmond touched upon every aspect of F3 this morning — fitness, faith, and fellowship.  The COP filled up a football field, and the fellowship gathering  afterwards filled up the coffeteria.  YHC sends a big “THANK YOU” to Earthworm for tirelessly promoting the convergence and to the #DogPile regulars for traveling way out to the ‘burbs.

    Johnsonville

  • Introducing Foursquare at #noToll

    Twenty-one of the faithful appeared at #noToll to greet September ’15.  The weather was comfortable, and the PAX was eager for #gloom.  YHC, Johnsonville, took the Q, and this is how it went down (more or less):

    Warm up with 15x Long Slow Squats, 25x Don Quiote, 25x Hillbillies, 25x Standing Mountain Climbers.

    Mosey to far right soccer field
    8 contra burpees
    Ciabatta alternating between right leg Alabama prom date and left leg Alabama prom date
    Foursquare (i.e., run perimeter of soccer field 4 times, sprinting (i) first side on first loop, (2) first and second sides on second loop, (3) first, second, and third sides on third loop, and (4) first, second, third, and fourth sides on fourth loop).

    Mosey to far left soccer field
    8 contra burpees
    Ciabatta alternating between bearcrawl and cralbear
    Foursquare

    Mosey to beachers at front soccer field
    8 contra burpees
    Ciabatta alternating between dips and Carolina dradocks

    MOLESKIN:

    The workout today was a bit unusual in that we skipped SSHs, perhaps for the first time ever, and we did almost no core.  YHC would have preferred another round of Foursquare and several minutes of Mary.  But, 45 minutes goes by fast.

    It was good to see strong numbers at #noToll again today.  Good luck getting those kids off to school over the next few weeks.  Keep your chins up — winter is coming!

    — Johnsonville

    PS Notes:
    — Special 1 hour #Punisher on Labor Day starting at 0700.
    — Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
    — We need Qs for Friday 9/11 (RAMM) and Saturday 9/12 (Dogpile and Gridiron).  Time to #RedPill.

  • Crawl-a-Rama at #GridIron

    Twelve of the faithful posted at #GridIron on a lovely late-summer morning to swallow that #RedPill. Roughly half of those came over from #DogPile and arrived in time to join in the Crawl-a-Rama.   This is how the workout went down, more or less —

    Warm up near shovel flag
    SSH x 40, merk x 15, Don Quiote x 25, LBC x 30

    Mosey across parking lot to playground
    ciabatta – ab wheel / squat
    chiabatta – lat pulls / mountain climbers

    Mosey to nearest #GridIron football field for CRAWL-A-RAMA
    ladder from 5 to 10 — wheelbarrow from 0 to 20 yard line, 5 partner inverted mil press
    switch partners repeat back to 0 yard line, 6 partner inverted mil press
    repeat  increments to 10 mil presses

    COP
    hillbillies x 25

    ladder from 10 to 15 — crawlbear from 0 to 10 yard line, 10 merks
    crawlbear back to 0 yard line, 11 merks
    repeat increments to 15 merks

    OYO run around perimeter of football field

    ladder from 15 to 20 — crabwalk from 0 to 10 yard line and back, 20 wide merks
    repeat increments to 25 wide merks

    Indian run 2x around perimeter of football field

    ladder from 20 to 24 — bearcrawl from 0 to 10 yard line, 20 LBCs
    bearcrawl back to 0 yard line, 21 LBCs
    repeat increments to 24 merks

    Mosey to fence around baseball field
    people’s chair 1 min
    elbow plank 1 min
    people’s chair 1 min
    elbow plank 1 min

    COP
    Russian twist x 50
    Flutter kicks x 25

    COT

    MOLESKIN —

    It was great to have so many double-dippers from #DogPile.  As always, we appreciate the positive energy and enthusiasm that the double-dippers bring.

    Isle 5 was bit gimpy from tweaking his back during #DogPile.  Isle 5 has been improving at an amazing pace, and we hope he recovers quickly.

    A number of PAX members suggested that YHC is a bit spastic when performing hillbillies and Russian twists.  Those are YHC’s favorites, and they cannot be toned down.

    An extra thanks goes out to TYA and Bleeder for organizing our BRR team.  That race has really inspired F3Richmond men to improve their running, and we should be very proud of the effort that has gone into the training and preparations!

    Jville

    PS Notes:
    — Special 1 hour #Punisher on Labor Day starting at 0700.
    — Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
    — We need someone who is not running BRR to step up to Q #GridIron on 9/12.

     

     

  • Preblast – 0700 Trail Run Sunday, Aug. 30

    Meet at Pump House at 0700 Sunday for the weekly F3Richmond trail run!

  • Self-Replicating FNGs and a Q on the Fly

    Twenty redwoods, and two FNGs, came out to a very humid #45MinutesOfMary to strengthen their bodies and clear their minds.  YHC took the Q, tossing out a winkie which had been carefully crafted for a somewhat smaller group, and electing to improvise instead.  This is how it went down, more or less:

    THANG:

    Near Shovel Flag — ssh x 30, lbc x 30, merkin x 15, don quiote x 25, hillbillies x 25

    Mosey to bus loop area —
    chiabatta alternating between box jumps and jump squats
    chiabatta alternating between standing MCs and MCs
    ascending / descending curb crawls (1 to 5, 5 to 1)

    Mosey to back of school between it and blacktop —
    triple nickel in teams of 3, rotating through between (i) people’s chair, (ii) plank, and (iii) run to tennis court, do 3 burpees, return.  5 reps.

    Mosey to west side of school —
    chiabatta alternating between dips and large flutter kicks
    partner leg tosses (a.k.a. pole smokers) x 25
    Alabama prom date — both legs x 10, single legs x 10 each.

    COT

    MOLESKIN:

    It was great to see big numbers attend this morning’s #45MOM bootcamp. Bleeder performed a headlock on FNG Material Girl in Starbucks.  In turn, Material Girl dragged FNG Cervix along.  We are glad you guys decided to give F3 a try, and we hope come back (and bring friends).  If you were not satisfied, then we will be glad to refund your initiation fee upon written request.

    YHC is looking forward to cool autumn temperatures.  It is a great time to grow F3Richmond, and YHC would encourage everyone to target one man per week to get him out to try F3.  More numbers will allow us to plant new workouts (maybe in your neighborhood) and expand F3Richmond’s impact and fellowship.

    Toga was kind enough to observe that the large flutter kicks are easier than the small ones.  YHC regrets nerfing flutter kicks and will not let that happen again.

    Great workout this morning!

    -Jville

    Announcements:
    – LugNut has Q for #RAMM tomorrow at 0530.  All speeds are welcome and encouraged to attend.
    – SippyCup has Q for #DogPile Saturday 0600.  Earthworm has Q for #GridIron Saturnday 0700.
    – TYA is organizing Sunday’s trail run.  Since we took a field trip last week deep into the heart of Chesterfield County, I am sure it will be back to Pump House.
    – Richmond GoRuck event is on October 23 & 24th.  This is a great opportunity to bring in some like-minded FNGs.  Talk to Honey Do if you are up for the challenge.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.