16, scratch that, 15 junk yard dogs posted at Mary for what was to be a Marmaduke lead kennel run, instead, we broke our leashes and a free for all ensued.
Wedding Singer Dog: Partner up. Split the track in half. Run to your partner for 10 Boo Yah Merkins. Run back from whence you came. Repeat 4 times.
Big Tennessee Dog: Mosey to the tennis courts for some Tennessee Leg Hound. Mark your territory with line tracers out and back. Find a square between service line and net. Tennessee bar crawl – don’t touch the lava – around the lines x 2. Parting gift. BT peed on our carpets. 10 Burpees in cadence.
ABBA Dog: Mosey to the center ring for the international division – Dora style. Treats were pulled. 100 Merkins. 200 LBCs. 300 Squats. Time for the judges to check all the kibbles and bits. Partner wheel barrows to the center of the ring and back x 2. Mosey to the dip pit for more partner fun. 30 dips while your partner holds your feet. Mosey to Sarah’s yard. ABBA peed on our carpets. 10 Burpees OYO.
ABBA tog os ut. Bra sagt.
Announcements: See Marmaduke
Happy birthday Wedding Singer. Final lap of hate.
NMS: Great day for a kennel run. We hope our fellow pooch Marmaduke is ok. You owe us some organic dog treats.
Six Park Rangers scouted the grounds at Forest Hill Park this morning, and thank goodness they did. Give a hoot, don’t pollute. Oh, wait…
Bleeder Q: Mosey to meet Sippy Cup in front of the FHP entrance. Circle up. SSHs x 15. Merkins x 10. LBCs x 20. No more grass. Mosey to the FHP 42nd street entrance. Dips x 10 / run to 2nd lamp and back. Dips x 20 / run to 2nd lamp and back x 2. Dips x 30 / run to 2nd lamp and back x 3.
Vinny Q: Mosey down to last chimney grill on the right. Seven grills in total. Werkins x 5 at each grill. Backwards lunges in between. SSHs for the six. AYG down to the head of the FHP trail on the right.
Posh Q:
Mosey down FHP trail to Little Burpee Lake. Merkin at every light pole.
Swirly Q: Climb out of the lion’s pit an up into Rock Arena. Grab a greek shake weight and partner up. Partner 1 runs to unlit lamp while partner 2 does Flintstone curls x 3 rounds. Partner 1 runs backwards to the same lamp while partner 2 does Flintstone presses x 3 rounds. Partner 1 karaokes to the lamp while partner 2 does Flintstone WWIIs x 3 rounds.
https://www.youtube.com/watch?v=JoP0Z3a8glU
Quittin’ Time. Back to the Flag. Bleeder took us out.
Announcements: Field Day is May 11th at Dogpile. See your captains for uniforms and see you clowns there.
NMS: On the way to Batteau, YHC felt the close proximity of an Audi at the back of his 2001 BMW, which could only mean one thing. I was about to get jumped, or Bleeder was feelin’ froggish. Sure enough, when I got to Batteau I was able to confirm my suspicions. Bleeder said it was a clean pass. We’ll need to check the toll booth cams for a ruling.
Fire prevention is real. Today during dips, Swirly and I noticed that one of the grills was still a blaze. Not good. Take care of your parks men.
The Second Annual – First Inaugural Installation of F3RVA Field Day is set for May 11th at Dogpile. This year the four teams will be divided into Nano Regions. Captains will be:
Tuckahoe: Kubota DaVille: Spit SOJ: Gumbo City Proper: Vinny*
Ideally each team is completely made up by nano region, but we’ll see. With that, choose team uniforms as you wish. Consider the gauntlet thrown. Team Tuckahoe, may I suggest flannel shirts.
I intend for the Ghost Flag to be up, but don’t have control of it. Whoever is holding it as of May 11th, please bring it to Field Day and put it up for grabs. Corporate thanks you in advance for your cooperation.
*YHC knowing the events will offer no advantage to his team. But see Wilson if you want to file a formal complaint. He mans the hotline.
Seven leprechauns came for all the green Batteau had to offer. Here’s what we found at the end of the rainbow:
Vinny Q: SSHs x 20. Imperial Walkers x 15. Russian Soliders x 15. LBCs x 15. Merkins x 10. Stay on the tennis courts for Crab Walk 11s. One exercised per side. Doubles line to doubles line. LBCs and Squats.
ABBA Q: Mosey to playground. Partner up for 5 by 5s. 5 Pull-ups timed the dips. 5 rounds each. Mosey to the grassy knoll for more 5 by 5 fun. 5 Flutter Kicks at the bottom and 5 Merkins at the top. Repeat x 5. Back to the playground for, you guessed it, 5 by 5s. Partner up. 5 Pull-ups and Squats.
Flange Q: Mosey back to the grassy knoll for Touch a Dora. 100 LBCs. 150 Freddy Mercurys. 200 Jump Squats. Touch a different tree when running out. Back to the flag for 2MOM. Merkin ring of fire. 7 dealers choice. Non-yoga, yoga to finish.
Flange took us out.
Announcements: Grow Ruck comes to town this weekend. See Pre-Blast. Dogpile launches at 7:00 a.m. Breakfast Club launches at 6:30 a.m. from ET’s. If you are planning to hit DP, we need you to join us for Breakfast Club as well. There will also be an early bird at ET’s on Saturday morning at 6:00 a.m. leading up to the 6:30 launch. Join us for that as well if you’d like.
Moleskin: Spring and Spring Break are in the air. The Joneses are in full swing. Who can go on the most impressive spring break trip is a well known Richmond tradition. Flange went to Radford. YHC is staying put. The Joneses we are not.
Great morning for a beatdown today, and maybe a little non-yoga, yoga for Shakedown. YHC spilled some merlot, and can’t even say I had any green beer or otherwise yesterday. Gotta love Richmond in the spring time (and in the fall for that matter). Enjoyed it, as always.
Dogpile on Saturday March 23rd launches at 7:00 a.m. Breakfast Club will launch at 6:30 from ET’s. We want all the guys posting to Dogpile to post to Breakfast Club so we can roll in to Dogpile as one unit. It’s less than 2 miles at a joggers pace. Please bring your shovel flags.
Anyone interested is also welcome to join us at 6:00 in the ET’s parking lot for some light stretching and exercises called leading up to the 6:30 launch.
Six of F3RVA’s finest posted at Batteau for another weekly installment of hot potato. We all survived, but barely.
Swirly Q: SSHs x 20. Helicopters x 10. DQs x 10. Imperial Walkers x 10. Merkins x 10. Mosey to the F3 quarry. Grab a partner / grab a rock. Partner 1 lunges to first light and back while partner 2 completes overhead presses. Repeato for each of the following: High knees + Curls. Butt Kickers + WWII Presses. Karaoke + (I’m smoked / Can’t remember).
Vinny Q: Mosey to bottom of Hill of Ill Repute. Partner Up. Partner 1 runs to the top of the hill and back while partner 2 Crawl Bears. Switch and repeat as follows: Bernie Sanders lunges and Triple Jump Squats until the PAX gets to the top of the hill.
Faceplant Q: Mosey back down to the lake. F3 Raleigh celebrated 8 years this weekend. Run the lake loop and complete 8 Merkins at each lamp post. Hell of a way to celebrate.
Swirly Q x 2: NA run to the top of the Hill of Ill Repute. Down into the pit. 20 Dips and 10 Incline Merkins x 3 sets. Back to the Flag for Mary. Cross Leg Lifts x 10 per leg. Alabama Prom Dates x 10. Flutter Kicks x 10. All IC.
Sugar Sock took us out.
Announcements: Grow Ruck is coming. Dogpile is at 7:00 a.m. that morning and will be standard procedure. It is not a ruck, but is part of the Grow Ruck operation. There will also likely be Breakfast Club and a 6:00 a.m. Dogpile as well. Plan to hit both or the 7:00 a.m. if you can only hit one.
NMS: Finally some nice weather for a beatdown. We were glad to see Sugar Sock out and well, and to have Posh join us for his maiden Batteau beatdown. They both crushed it.
Sippy Cup DROVE to the work out. But he had an excuse. He paced Bootleg this weekend at the Belmonte 50k, and by all reports, Bootleg crushed it. Surviving snowy conditions and debilitating cramps 7 miles from the finish line. Way to crush it Bootleg, and way to be a model F3 brother Sippy!
Swirly’s vest doesn’t have a name yet, that I know of, but it posted again today. Hell of a job today Swirly. Way to bang it out!
28 world class musicians met at Dogpile for a Vinny Jones produced version of We Are The F3 World. Here’s how it sounded.
Vocal Warmups: Arm Circles x 10. (Hardywood and Wilson had early feedback on their mics, that needed to be handled accordingly). Burpees x 30. Russian Soldiers x 15. LBCs x 20. Merkins x 15. Scorpion Kicks x 10. (The Daville boys behaved themselves, so they were rewarded). Smurf Jacks x 15.
First Verse / Triple Nickel: Water treatment hill by Columbus. Triple check style. Lead singer Bernie Sanders to the top of the hill. Five squats. Run back down. Back up singer 1 performs WWIIs. Back up singer 2 performs SSHs. Repeato x 3. Got to get that sweet sound just right.
Second Verse / Ode to Batteau: Eleven trees. Five HR Merkins at each tree. Lunge to the next tree. Repeato. Early finishers back for the six. We finish together. Harmony makes that sweet sound even sweeter.
Third Verse / Ode to Arthur Ashe: Spread out on the tennis court bleachers. Merkins of choice. Most chose incline. One chose decline x 20. HR Merkins x 20. Down to the courts for suicides. Keep it going. It’s coming together nicely.
Fourth Verse / Honor and Protect: WWIIs IC x 30. Merkins x 10 IC. Flutter Kicks x 100 IC.
Fifth Verse / We Are The World: Back to the flag with the six as the six. Finish strong. Finish together. Mona from Who’s The Boss died. 5 burpees. Super Man as we fade to black.
YHC took us out.
Announcements: Earth Day 5K on 4/27. See Wedding Singer of Friday’s RAMM BB for details.
Naked Mole Skin: The day started – as usual – with a strong showing of ruckers and Breakfast Club runners. Running to and from ETs with the flag never gets old. Awesome! 05:25 and the ruckers game out of the woods wagering bets on what Vinny had in store for today. No stage workout Wilson, and I wasn’t planning on hitting the tennis courts until you brought it up – so pay up. Mumble chatter was in full force early; the usual culprits. And it really ramped up during flutter kicks. I must have been doing mine wrong, cause talking was difficult.
Today marks the end of a week’s worth of Qs for me, and to a degree, the end of a year with F3. My first Dogpile (also my first post) was quite memorable. Although he wasn’t there today, I want to again thank Malpractice for picking me up on several occasions that day. It’s what F3 is all about, and it’s what today was all about. We didn’t finish with the six, we finished as the six. As it should be. Bone Thugs, way to push today brother. We covered a lot of ground, and you covered every inch of it with us. As always, bringing things to a close Super Man style is great. (Go check out the video on F3 Richmond Instagram or on my twitter feed: @sportsesquire. Bone Thugs steels the show – hilarious!
What a great day and great week, men. I hope you enjoyed it as much as I did. Now time for my customary 4-hour Saturday nap.
Seventeen scratchers came to RAMM for a Herbie Hancock Rockit show. No defined miles today, just settle in and crush it. Negative split. Out 23 minutes. Back 22. North on Commonwealth – East on Grove.
Announcements: Wedding Singer’s promotions and marketing team are teeing up an Earth Day 5k at Tredegar on 4/27. See him or his crew for details.
NMS: Lab Rat is heavily into the mechanics and descriptive underpinnings of Great Dane breeding. I’m sure he’d be delighted to discuss his newfound interests with you anytime.
Way to push today men, negative splits are tough, especially for runners like me who don’t know how to pace themselves. Offshore noted that you taste your own poison if you roll out too fast. Indeed my friend, indeed. Sally Girl, as always kept the six in her grasp.
See y’all tomorrow at Breakfast Club and Dogpile for YHC’s final Q of the week.
Twenty-two Richard Marx fans lined up at 45MOM for pre-sale tickets to his June 1st show at the Beacon Theater in Hopewell. Here’s what we did while we waited for the box office to open up:
COP: SSHs x 25. Forward Arm Circles x 10. Russian Soldiers x 10. Copperhead Squats x 10.
Field Trip to the Greek Church: Partner up. Boxing Cockroaches. 20 each x 5 sets. Tower 11s. Each PAX member grabs two parking spaces side-by-side. Merkins and Carolina Dry Docks are the exercises. Start at the parking space header in the left spot. Perform exercises. Bear crawl to top of the parking space, over to your right, and crawl bear back down to the header in that space. Rinse and repeat. Arm Circles. Backwards x 10. DORA. 100 Rosalitas. 200 Squats. 300 SSHs. PLTs 25 each PAX member.
Get on the Bus – Head Back to/for Mary: Merkins x 10. Flutter Kicks x 100. Burpees x 10. 60 seconds of high knees. 06:15 box office doors open.
YHC took us out.
Announcements: Grow Ruck is headed our way. See the pre-blast and do your best to participate in some if not all.
NMS: 05:25 and the PAX was ready to go. YHC was scrolling through the Beacon Theater box office list yesterday and noticed that the one and only Richard Marx is headed our way. The perfect F3 field trip if you ask me. Viral in particular is excited. Noting, isn’t he the guy who sang about being accused of kidnapping someone? Why yes; yes he is.
Awkward Transition: Today is an important day for me. It is my last day at The Gee Law Firm. I joined them six years ago, and was friends and colleagues with most of them years prior. They are family. It is not without sadness that I leave them. As we go forward today, let’s remember those who did right by us, who lifted us up, who took us in from the rain. Move forward, but look back. Tomorrow I start a new job that I am very excited about. But that’s tomorrow. Today, I soak it all in. I encourage each of you to do the same. To lift up the positivity in our lives, and to thank those who play(ed) a part in it.
Enjoyed the morning men. It was great sharing it with each of you.
Twenty cool cats posted at W-Dog for another Vinny concert. Here’s your set list:
Slaughter Start. Duke lost* = 10 burpees. Line up single file to pass through the ticket scanners / NA run to the front of the stage / police monument. UNC won* = 10 burpees. Arm Circles x 10. SSHs x 15. Imperial Walkers x 10. Merkins x 15.
Mosey back stage (John B Cary ES) for a meet and greet.
First Set: Triple Check. East Coast Swing Planks + WWIIs + run to the bathhouse and back.
Intermission: Mosey back to the front of the stage / police monument.
Third Set / Crowd Favorite: 100 Flutter Kicks
Cigarette Lighters / Back to the Flag
Encore (Mary): Scorpion Kicks x 10. Elon beat JMU in football last year. 10 burpees.
Gomer Pyle took us out.
Moleskin: YHC pulled into WDog at 5:07. Swirly would’ve been there, had he been there – think about it. Hopefully our brother of international acclaim is enjoying a little R&R, Swirly style. 05:30 and we were rolling 20 deep. Strong numbers. Time to start the show.
Teeing up the playground was nice as it was a site within our AO that most of us have not rolled around in. Swing Planks were also new to many, and well received. As usual, Bodos was Spider-Man(ing) himself all over the tables and walls when the opportunity called for it.
Well done on the 100 flutter kicks men. If you are Sippy Cup, it’s form all the way, baby! For everyone else, it’s keep your legs moving and feet off the ground for all 100.
Welcome to our out of town visitors and Gilligan. Keep coming back. We’ll leave your tickets at the box office.
Hope y’all enjoyed the show. Motown Vinny will be back again next February.
*In case there is any confusion, those were celebratory burpees.
