Author: Vinny

  • The Cult of Personality

    Nineteen fans of 1980’s one hit wonders posted at No Toll to find out what was rad. 05:30. Time to strap on the fanny packs and go to work:

    COP: Arm Circles x 10. SSHs x 20. Russian Soldiers x 10. Enough of that. Anymore and it would be more than a one hit wonder.

    The Cult of Personality: 15 merkins + 15 2-count mountain climbers. 10 merkins + 10 2-count mountain climbers. 5 merkins + 5 2-count mountain climbers. Run to the end of field 1 and back. Rinse and repeat. AMRAP x 12 minutes.

    The Cult of Personality:  15 SSHs + 15 Squats. 10 + 10. 5 + 5. Crab walk from the header of your parking space across the lot to the top of the next space. Bear crawl back. Rinse and repeat. AMRAP x 12 minutes.

    The Cult of Personality:   15 Rosalitas + 15 Hello Dollies. 10 + 10. 5 + 5. Run to the end of the parking lot and back. Rinse and repeat. AMRAP x 12 minutes.

    I Know Your Anger / I Know Your Dreams: Flutter kicks x 100

    Back to the flag. YHC took us out.

    Announcements: Handshake has the F3 softball shirts that Dr. Tryhard ordered, if you haven’t already picked yours up.

    NMS: YHC is really enjoying the theme party this week. Today, we rolled out a little one hit wonder. No Hardywood, not Small Wonder. And not because there is video tape somewhere of me in the Kings Dominion recording studio cutting a music video to this song while in middle school, but because today’s workout was a cult of personality. You vs. you. Push yourself. Get after it on your own. That said, I’m guessing DK has a Living Colour singlet somewhere in his closet, probably beside his frog skin Oakley jacket.

    “You don’t have to follow me / only you can set me free.”

  • My Love For You Will Never Die

    https://www.youtube.com/watch?v=fWofTFZRsDQ

    Six sun seekers met in the clear darkness of Batteau to enjoy Hardywood’s drug of choice. Here’s how we rolled it:

    COP: Arm Circles (to test out the old wing) x 10. SSHs x 20. Russian Soldiers x 10. Imperial Walkers x 10. Merkins x 10.

    Coffee Black: Batteau Beast (in the bowl). American Hammers + Plank Jacks + Mountain Climbers + WWIIs + (an exercise that completely escapes me) + HR Merkins.

    Cigarettes: Triple Check. Swing Planks + SSHs while timer runs to the tree (see Bleeder for further aborist information as to the type) and performs 5 merkins of choice.

    Start This Day Like All The Rest: Mosey down to the bottom of the Hill of Ill Repute. Partner up: Round 1 – partner 1 runs to the top of the hill and back while partner 2 crawl bears up the hill. Switch and repeat. Round 2 – partner 1 runs to the top of the hill and back while partner 2 lunges. Round 3 – partner 1 runs to the top of the hill and back while partner 2 triple jump squats.

    First Thing In The Morning That I Do…:  Flutter kicks x 100 IC.

    NMS: Day two of Vinny’s World Tour is in the books. We put a lot down on the plate today and ate every bit of it. Well done gentlemen. There was lots of joy in the air due to the lack of clouds. Bleeder and Hardywood were particularly spry this morning. On the way out, Hardywood noted his drug of choice, the sun. It was a welcome infusion for sure. Make it a great day men. Thanks for letting me lead.

  • Thus Always To Sad Clowns

    Eight humans and one k-9 posted for Vinny’s one year F3 RVA anniversary celebration and ode to our great Commonwealth.

    Away we went. Up Pumphouse Road over to Robinson St. via the VITA course. Right on Cary St. Left on Meadown. Right on Monument/Franklin down to the Capital Building. Rocky style up to the top of the Portico steps – take it all in, collect the six. Return via Main to Meadow. 8.6 miles in total.

    Announcements: Slurpee has Breaking Bread tonight and could use some help.

    NMS: Today was a great day for a run, and it was an honor to lead. One year ago YHC was a sad clown. 365 days and 278 posts later, I’m glad to say that’s no longer the case. Special thanks to Hardywood for inviting me in to this special group. What an honor and privilege it is to be just a small part.

    Virginia’s mottos is Sic Semper Tyrannis which translated means, Thus Always to Tyrants. In honor of that we ran to the Capital and celebrated F3 style: Thus Always to Sad Clowns. May the sad clown in each of us never come out.

    Join me the rest of the week for my first annual inaugural Tour of Vinny!


  • Pre-Blast: Inaugural F3RVA Retreat 9/21-9/22

    Pre-Blast: Inaugural F3RVA Retreat 9/21-9/22

    Gentlemen,

    The inaugural F3RVA Retreat is officially on the books, and will be held Saturday, September 21 and Sunday, September 22. Get it on your calendars now. I know this conflicts with weddings, birthdays, college football, lawn mowing, and other sacred events. I’m sorry. I did the best I could, and this is the date that works best. I’m also aware its a few weeks after BRR. Again, sorry. Plan accordingly for this year, and for the same general time frame in 2020 and beyond.

    When: 9/21-9/22. Generally plan to arrive sometime Saturday afternoon and leave by 10:00 a.m. on Sunday morning.

    Where: 400 acre farm in Amelia. T-Claps to Gomer Pyle for arranging the property. I am not going to put the address on this site. If you are in, text me (804-852-0800) and I’ll shoot you the address. For you New Market guys, it’s probably within walking/rucking distance.

    Why: Second F. The design is to have at least one annual overnight event that centers solely around 2nd F. There will not be a workout. If you want to run to the AO, go for it. On second thought, Swirly, Hardywood, Rosie, TYA, forget I said that…

    Details: this will be an overnight camp out on a farm. There will not be a building for sleeping. Bring tents, hammocks, or see me ahead of time if you want to build a Yurt.

    Food & Beverage: Circle K will bring his grill that proudly cooked 10,000 hot dogs at once during the Chicago World’s Fair. More details to follow, but we’ll break down into food and beverage committees. BYOB, etc.

    Cost: There is no planned group overhead. The property has been graciously donated to the cause. I will probably ask each person for $5 or $10 to get the owner a nice gift for their generosity. Food and beverage will be worked out in smaller, more manageable groups.

    This is going to be an awesome event, so – and I can’t believe I’m saying this – no guns.

  • Breaking Bread: Eleven Served Four

    “If you have much, give of your wealth; if you have little, give of your heart.” – Unattributed.

    Tonight Kubota and I, along with our 2.0s had the great honor of spending some time with those in need at the Daily Planet. We brought very little, yet received a whole lot. A great meal was shared, and great conversations were had. We could not be more proud of our 2.0s. They showed tremendous service, understanding and compassion for only being 8 and 6 years old.

    YHC was incredibly surprised by the smiles and happiness of these folks, despite their having fallen on hard and uncertain times. On the ride home, Shark bait and I were discussing the lessons of the evening, and Shark bait simply stated that they were all so happy. What a powerful and true observation. We worry far too much about the material things we don’t have. Sharing with these folks tonight was a real reminder of just how lucky we all are, and more importantly, how grateful we all should be.

    During my time with F3, I’ve heard a lot about Breaking Bread. Not until tonight did I realize just how powerful of an experience it truly is. Sign up and go if you haven’t. What little you bring will mean the world to those people, yet somehow you will walk away with the biggest gift – a much needed a timely reminder of just how truly blessed you are.

  • Tawm Bradee Rode An Elevata

    Eighteen NFC fans posted at 45MOM to discuss all things Rams. Here’s what we talked about:

    COP: Invisible jump rope / IJR left leg only / IJR right leg only. On your six. Flat on the ground. Arms above your head. Flutter kick position. Now assume merkin position. Recover – just for you TYA. SSHs / Hillbillies.

    Sammy Sosa (Marmaduke calls it The Prostitute. I call is baseball. Sammy Sosa seems like a fair compromise): Home Plate: hold :60 elbow plank. First Base: 10 burpees. Second Base: 20 merkins. Third Base: 30 american hammers (2-count). Home Plate: 40 WWIIs. Start at HP and hold :60 elbow plank. Run to first base, perform the exercise and back to HP for plank. Run to first and second, perform the exercises and back to HP for elbow plank until you’ve circled the bases, performed the exercises, and finished back at HP with a :60 elbow plank.

    Catch Me If You Can: Pax was expecting the usual 5 WWIIs and play by normal rules. Not today. If Tom Brady can deflate the football, we can all change the game. 20 WWIIs and go. The goal here was to catch your partner – running backwards – if you could. It’s called Catch Me If You Can. Not, Catch Me A Whole Bunch and Switch. Some caught their partner, some did not. But everyone ran their butts off, and earned their avocado ice cream.

    Crab Walk Beast: Starting line is doubles line on first tennis court. Turn around line is center line of court number 2. First exercise: LBCs. Second exercise: SSHs. Third exercise: HR merkins. Time running out. Modify fourth round to lunges and jump squats. Buzzer rang. Back to the flag.

    Pucker, riding that Patriots high, took us out.

    Announcements: Puppy Pile is a maybe for Saturday. Stay tuned. My law firm is running a canned food drive for furloughed federal employees in need. Reach me at 804-852-0800 for details. Dr. Try Hard has limited add space left on his shovel flag if you are looking to expand your marketing. New AO opening on 4/4 at Huguenot HS. Dr. Try Hard – well done setting this up. You may lose out on naming rights, however. Breakfast Club launches from ETs at 05:30 every Saturday. Bring your shovel flags and run with us. It is a really cool experience.

    NMS: TYA was lucky enough to experience one of the coolest events in sports, an NFL conference title game, in KC this past Sunday. His Chiefs fought hard, but in the end, were robbed by the NFL – Bob Kraft machine. While he was there, Tawmmy Avocodo rode in an elevator. And no TYA, we are not changing Friday’s run name from RAMM to PATS for the next two weeks.

    Great work today men. The energy was awesome! The gloom really is a powerful thing. Loved having y’all out there with me today. Go Rams!

  • Life Below Zero – F3RVA: Director’s Cut

    Six Blood Moon brothers met at Batteau to discuss all things non-moon related. It was cold. It was dark. It was time to go to work.

    COP: SSHs / DQs / Merkins / LBCs

    Thang 1: Century Classic – Mosey down to bottom of Hill of Ill Repute. Partner 1 runs to top of hill and back. Partner 2 completes 100 merkins / 100 squats / 100 LBCs. Switch as you go until all exercises are completed as a duo.

    Thang 2: Reverse Danielsons – Reverse lunges up the hill only allowing your toes and front of foot to hit the ground. Repeat for 10 then switch to Bernie Sanders. Repeato to the top of the hill. Next: left leg hops down x 10 hops. Right leg hops x 10.

    Thang 3: Walls of Jericho: Seven burpees then run around the Stone House. Repeat x 7.

    Thang 4: Table Scraps: Lawnmower merkins. Partner up. Five hand steps forward then five merkins x 2. Five hand steps to the right then five merkins. Five hand steps backward then five merkins x 2. Repeato, each partner, twice all the way through – working back to the left on round two.

    Mosey over to the Salad Bowl. 25 WWIIs feet facing up the high side. Clock merkins. Five at 3 o’clock / 6 o’clock / 9 o’clock and midnight.

    Two minutes of pain: bear crawl / crawl bear on the curbs at the traffic circle.

    ABBA took us out.

    Announcements: Puppy Pile this Saturday, weather permitting. Ollie is on the call.

    Naked Mole Skin: Great work by all men posting across the region this morning. The temps were no joke, as was evidenced by my car windows remaining frozen shut until I got back home post workout. Since Phonics is taking note, I’ll play along. We had one brother in shorts, who was also in a weight vest. One brother wearing Adidas pants. One brother carrying a sippy cup, and one brother who just came back from Denmark, where it was warmer.

    Per his usual, Sippy Cup ran to the AO. Of important note, the contents inside did not freeze. Sippy Cup, on the other hand, may have. At least his left side. I did not see him on the Nickel Bridge on the way back. Hopefully he made it home safely, and didn’t swallow any June bugs.

    Dr. Try Hard brought his shovel flag. Dr. Try Hard’s shovel flag brought its own F3 flag. The growth is real.

    Stay warm men.

  • 1/16/02: An Honor. A Tribute. A Silent Search For Why

    Twenty-four regulars and one FNG posted today to help YHC remember and honor some very important people in his life, and to search for the why. And while we may never find the answer, may we rest easier knowing that “the purpose of our spiritual journey is to not replace the darkness with light, rather it’s to integrate and honor all the parts of ourselves … all of life’s energies.” – unattributed.

    We started off with a COT, where YHC shared a very personal story. On January 16, 2002 at 1:12 p.m. a classmate entered my law school and went on a shooting spree. In the end, three lives were taken, and three more were critically injured. I’m not going to recapture the rest of what I shared here. You all are my brothers, and if you weren’t there today, or want to understand more, I will talk with you. The purpose of sharing this story today was to invite reflection and introspection on an anniversary I wish never existed. It was also to ask for help – as Spit encouraged us to do a few weeks ago. YHC needed you all with me this morning, and I cannot be more grateful for each of you that was there, as well as all of you in the F3RVA brotherhood.

    At the conclusion of YHC’s words, the PAX joined me in a silent one mile run. Every day we challenge each other to be better men and leaders. But then often times life gets in the way and we aren’t able to find time for true reflection and introspection, which are necessary to foster and grow quality leadership. YHC really needed that opportunity today, and hopes that the PAX found it meaningful and useful as well.

    Once we reached the Carillon field, silence was broken. Again, thank you all for sharing that time with me. It was truly awesome. A week or so ago, YHC received blessing from Circle K to use The Hard Way, so we did. I could not think of a more fitting way to get through today than a silent run followed by The Hard Way, which consisted of Merkins / Carolina Dry Docks / Flutter Kicks / Hello Dollies / Squats / Burpees x 6 each and compounding.

    Back to the flag where YHC took us out. Again, I don’t want to completely rehash here what was shared, but leadership comes in many forms, and always comes at times when it is needed most. The young man I spoke about will always be a leader to me.

    Prayers: Flatline’s wife’s grandmother is not doing well. Lift her up. Pray also for the Sutin, Blackwell and Dales families. They lost their family bedrocks on 1/16/02 at the hands of a coward. As they are no doubt reminded of this day 17 years ago, I hope they find internal peace.

    Announcements: New AO at Huguenot HS starting 4/4. The Forge. Dr. Try Hard has the Q. Puppy Pile 1/26 at 7:05 – Ollie has the Q. Welcome FNG Weird Al. He likes to play guitar, and YHC likes the name. How can you not, really?

    Life is precious gentlemen, live it to its fullest.

  • PreBlast – Dogpile Extra Credit: Standing Invitation

    PreBlast – Dogpile Extra Credit: Standing Invitation

    If you’re looking to get in some extra credit Saturday mornings, join us in the ETs parking lot ready to mosey at 5:30. We’ll run over to Dogpile in time for the regularly scheduled beatdown. Shovel Flags are welcomed, if not encouraged. If you run to and fro, you’ll log just under 4 miles.

  • RIP Dick Clark

    Four Time Square Goers hit the city streets of Batteau for a Rockin New Years Eve Beatdown. The countdown:

    Swirly Q: SSHs / DQs / Helicopters / LBCs. Partner up: Touch a port-o-potty (tree). 4 trees while partner planks. 5 trees while partner elbow planks. 6 trees while partner flutter kicks. 7 trees while partner heels to heaven.

    Sippy Cup Q: Mosey to VIP beer (rock) garden at bottom of stairs. Careful. Don’t slip. Place rock on step and perform right arm offset and left arm offset merkins on each step to the top. Plank for the six. Mosey to remnants of tennis courts. Round 1: throw rock from overhead position as far as you can. Repeat to the other side of the courts and return. Round 2: Underhand caber toss rocks to the other side and back. Round 3: Partner up. Partner one carries rock across and back while partner 2 planks with rock on his back. Round 4: Partner one carries rock across and back while partner 2 elbow planks with rock on his back.

    Vinny Q: Mosey to swing-set. Partner up. Partner one performs 20 swing planks while partner 2 SSHs. Round 2 15 swing planks. Round 3 10 swing planks. Mosey over to Forest Hill side of the bowl. Time for NYE countdown F3 style. No Jenny McCarthy. Clock LBCs. 10 at each hour beginning with 10 o’clock. Mosey back to flag for Mary. Flutter kicks IC – variety pack. 18 with hands stretched out behind our head. 18 with your hands straight up in the air. 18 with hands crossed over your chest. One burpee to ring in the new year.

    Dr. Try Hard took us out. Great message. Well said.

    Announcements: NYD Convergence tomorrow at HBR. 7:00 start. Honeydo may have Bloodies afterwards. Bring coats for Marmaduke. 100 is in sight.

    NMS: Today was an important day for all of us. It signified the completion of the 2018 year. It signified the beginning of the 2019 year. As YHC looks back on 2018, by no means was I unhappy. But by definition, I was a Sad Clown. That all changed on 2/24/18 when I posted at my first F3 beatdown, a Dogpile. I could spend all day on here thanking each of you for all that followed. We’ve shared awesome moments of triumph. Never failure, but many, many moments of pushing through and giving it all, when we didn’t have it all to give. Words do this group no justice, truly. Brotherhood isn’t strong enough. Inspirational isn’t worthy enough. Support is demonstrative enough. YHC is sincerely grateful for each of you, and cannot wait to further the bonds in 2019. Happy New Year men!