Author: Rosie

  • Double Digits Not Allowed at the Lounge

    6 Southsiders took on Form Friday at TwinTeam. Goals for the day: low reps, good form, keep moving, limit complaints from the Lounge. We were also graced with the triumphant return of Rodeo Clown to the boot camp world after his injury at Twin Team months ago, we avoided the hill and sidewalk so he didn’t have any traumatic flashbacks. Welcome back RC.

    After a warm up near the flag we headed off toward JRHS with stops along the way for various exercises – tempo merkins, low and slow Copperhead squats, lunges, and the highlight of the day Slow Count burpees. The PAX were so confused by the exercise Last Call had to watch the demonstration twice to make sure he had it right. A reminder to the Q that double digit burpees was frowned upon at the Lounge kept the first 2 rounds to 4 each.

    Travel around the high school with various stops, exercises and mumblechatter. Back to BWES for a few other stops and the benches for the Pigskin favorite Bulgarian Split Squats among other things. Closed out with some Mary and 1 final slow count burpee.

    Announcements:

    The Century Classic – coming to an AO near you May 2-3. Find a team, do some running and rucking, have some fun. Details to come.

    Rodeo Clown is hiking for Make a Wish and raising funds.

    Chili Cook-off at casa de Elle Woods tomorrow 3pm – see slack for info.

    The Bridge is back up and running – look for more info about dates from various RVA Qs in the coming months.

    Breaking Bread is looking for Qs for March – sign up, take a dinner, make a difference.

  • Farewell again

    7 showed up at MOT with no Q but were graced with the presence of The Colonel, not the KFC one but the former RVA resident from the Unregulated Militia of South Carolina. Yes, Tobit, back for Spring Break, made an appearance to get some miles. With no plan we headed out with a classic loop at an easy conversational pace – Woolridge – Charter Colony- Mt. Pisgah. Tobit may be back briefly before a permanent departure in May but now his RVA house is sold and the family is prepping to move to Charleston. Good luck Tobit.

    Announcements:

    Century Classic CSAUP is in final planning stages, the date has been set – May 2-3. Overnight run/ruck event around the RVA AOs, teams of 6-10 but teams of more or less are welcome. More details to come soon.

  • Frozen Figure 8

    6 runners took to the streets to find a few flurries, a couple small patches of ice, and some miles around Midlo. Route Midlo to Woolridge – 4 miles left on Coalfield left into the Grove – Mt. Midlo back to the flag with some extra credit around the school; 5 miles down to Charter Colony, left up Manders, through the Grove, left on Woolridge and right back home down Coalfield. Solid route with some hills – Woolridge 2x and Manders (or Mt. Midlo) made for some difficult work on the morning.

    Great to see Lugnut back out for some runs, and some solid chatter at Starbucks watching the snow come in.

    See Slack for coming info on the next CSAUP – The Century – the date is the first decision to be made and then more to come after that.

    Prayers for Draper’s friend going through a tough time and for Draper on setting boundaries for helping him out.

  • 10th Inaugural 12 days

    43 high impact men joined YHC in celebrating the season with another phenomenal time at NoToll this morning for the F3RVA award winning tradition of 12 days of Christmas. The morning started like any other with a mosey to the parking lot, introduction, welcome to the FNG, disclaimer, F3 Mission, and a few warmup exercises. No need for any additional work so we moseyed, some slower than others, over to the pavilion for the real fun. (Requests have been made for additional pavilion space and further drying of the southeastern field for next year, noted)

    Over the years the exercises have changed slightly but they stayed the same between last year and this year. Oyster and EF Hutton remembered the days of dips and derkins, no longer possible due to lack of bench space. Crunchy frogs were added in as a staple at some point along the way but why change something that works, especially the burpees.

    For those curious the exercises today were: 1 – Dozen (12) LBCs; 2-Sprints(mosey) across the field; 3-Diamond Merkins; 4-Imperial Squat Walkers; 5-Burpees; 6-Carolina Dry Docks; 7-Ball Dippers; 8-Hand-release merkins; 9-American Hammers; 10-Freddie Mercuries; 11-Crunchy Frogs; 12-Broad Jump Burpees. We had a pause after round 6 for some instructions on how to do an Imperial Squat Walker but otherwise the PAX was in tune and enthusiastic from the get go.

    Close things out with a little Mary to finish at 0615 on the dot.

    Thank you to the veterans of the 12 days – some quick/unofficial Big Data research has Doner Kebab as the only 10 time finisher with Hardywood and EF Hutton close behind with 9. Welcome to those first timers and our FNG Dookie – it was too easy and quick once he answered Gomer’s first concert question. Hope he makes it back out.

    Announcements:

    • Rudy and Futon are running a CFB Playoff pool – see Slack for details, you have until Friday
    • Gomer Pyle and Pigskin are raising funds for mission trips to Honduras
    • Tin Man VQ Thursday at the Forge for his 50th Bday!!
    • Flatline is doing his own research to help out a supply chain experienced veteran but would welcome some help

    Another year, another energizing morning during the holiday season with the men of F3RVA. I cannot tell you all how much it means to have everyone show up and join me for the 12 days. Hard to believe this is the 10th episode of this and it’s still going strong.

    Thanks to EF Hutton for organizing the Secret Santa Gift Exchange again, that was another hit. DK’s bucket of dongs and calendar from Belay wins for best gift. Remember for next year, dongs are always funny. Have a great day, happy holidays to all. See you in the gloom.

    Everything is coming up Rosie.

  • Sneaky takeover

    YHC arrived early for an EC pre-run with a downranger and planted the SOJ Ghost Flag. Apparently no one noticed the black flag at the AO entrance and Chaplain was surprised to have his half marathon taper plans upended. In respect the taper, as Lockjaw would approve, we went easy on the legs but heavier on shoulders.

    Mosey to the cul-de-sac with a stop to wait for Snuff. Various Warm-up exercises with an RVA special – Jazzercise – thrown in for the out of town guest.

    Make our way back up the road with a stop at the first 8 light poles – 10 merkins/10 box cutters at each. Up the sidewalk with a Jerkin indigenous run – 3×5 rounds. Triple check with HRM and WWII. In front of the school for random Mary. Since the PAX were expecting Chaplain, we could not leave without some standard parking lot activities. Back and forth across with Mummy Kicks, mario jumps, bear crawl, lunges and a few others. Ring of Fire and some stretching to close it out.

    Thanks for being a good spot Chap – SOJ Ghost Flag rides again. Supply Chain made his way around RVA the last few days picking up points for a CSAUP – lots of good ideas to implement in RVA.

    Announcements-

    Chili Cook Off 11/24 – Rountrey – see Heist

    Thanksgiving workout – 7 am at 45MOM

  • 3×3

    3 routes with 3 PAX for each, a perfect split on a brisk morning. 4 milers found the path from Queensgate into the Grove and may have opened up a whole new world. 5 milers made their own way guided by Draper. No 6 milers but the big Walton Park-Coalfield loop was 5.5. Tapering achieved by some and Doozy broke in some new kicks for this weekend’s half. Welcome back Greenbow, OTB and MOT this week. Good to see you back out.

    Good luck to those doing the half marathon and other races this weekend.

    • Big Deal on Sunday November 24 at Rountrey – Chili cookoff 3-6pm
    • Nov. 30 – Heist, Hermie, and company head to the Bridge – tag along if you can
    • Thanksgiving Day – 7am at Mary Munford – TYA recalls his experiences at the First Thanksgiving north of Virginia.

    Take care of yourself, and if you can, someone else too.

  • 10 Years in the Books!

    Over 100 men of F3RVA descended on Dogpile to celebrate 10 years of F3 in Richmond. After milling around the flags reconnecting with old friends and meeting new ones, Gomer Pyle took the reins and kicked us off with 1 Burpee for each year.

    Mosey (Mossy?) down the road and across the field to the Amphitheater for the disclaimer and introduction of our COP Special Guest. OBT takes over to lead a few exercises but more importantly give a few words about starting F3 in Richmond and the impact it can and has had on all of us. OBT had to leave early to watch what I assume was a basketball game at UNC with a final score of JMU 70 UNC 50?!? Gomer then added some always popular 8- count Shazams and some other stuff to the warm up.

    Next we split the group into 7 completely equal groups with guys from the original or early on taking their PAX on an adventure. Lockjaw, Bleeder, TYA, Doner Kebab, Johnsonville, Swirly, and Oyster each did their own thing.

    Rumors abound over what each group did. Lockjaw spent some time at the Rusty Cage before touching some trees. Bleeder touched some trees in the circle while TYA took over the field. DK explored old hills near VITA and Oyster ran everywhere for a long time.

    Back in the Amphitheater Gomer led a random assortment while waiting for all the PAX to come in. Little did the PAX know that along with Gomer’s words of wisdom wrapping up the morning he was passing off the F3RVA Nantan role to YHC.

    I am incredibly humbled and appreciative of the support from the PAX for my new role with F3RVA. We have been given an amazing opportunity to be part of F3 and it is ours to give away but we have to put in the work. We all know there are others around Richmond that will benefit from all aspects of F3 from the fitness to the fellowship to support and encouragement of other men. It will take effort to continue to “Plant, Grow, and Serve” but together we can make some big things happen.

    2nd F was next level with food and drinks supplied by the PAX, including Futon and Upchuck. Awards followed coordinated by Heist and EF Hutton. A separate backblast will detail the winners. Many pictures and videos on Slack from Kubota and Bone Thugs.

    Incredible morning gents, thank you all for making it special. I am grateful for the opportunity to lead.

    Everything is coming up Rosie!

  • Anyone got any ideas?

    7 gathered with reflective gear and headlamps ready to get some miles in but with no one on the Q sheet the group was queried about where to get these miles. After turning down a second week of track work and determining that Greenbow was not going to post, Honeymoon suggested the YMCA route. Straight out and back on Coalfield past the YMCA – turnaround when you want and head back.

    Doozy spent some time with each of the pairs – Draper/Rosie, Honeymoon/House Party, Singer/Bullseye, and everyone made it back in time – success.

    After a few weeks of only runners, we are officially pulling SOT off the AO list for now. It may some back in some form or fashion but the runners have taken over this AO for now. Sorry to see it go but such is the life of F3, do what works and move on.

    Prayers for Gumbo and his family

    Announcements:

    Friday – Happy Hour at Snuff’s in Bon Air 5-7pm – see preblast

    F3RVA 10 Year Convergence Saturday – 5am BigRig workout; 6am Run or Ruck; 7am Main event w/ special Guest Stars; 8am – 2nd F and Awards; 1:30 pm 2ndF Cook-out at Huguenot Park – RSVP or sign up for potluck

  • Slowly up the hill

    We went down the hill and then we made our way back up. That is all – end of backblast.

    Not really, it was a challenge to remember all that we did but here is my best recollection.

    After NTB warned Rev that ‘Rosie’s a runner’ and Gumbo provided a correction that you never know what you’re going to get with Rosie at the helm, a mighty 15 took off in a slow mosey down the hill.  The cul-de-sac was much further than I remembered but we made it in tact.  #16 arrived after a brief search of the AO.

    Warm up starting with DQ (you’re welcome Last Call), Ukrainian Soldiers, Imperial Walkers, SSH, Shoulder Taps, Peter Parkers, Tempo Merkins, Freddie Mercuries and LBC.  After rave reviews of the low rep/good form at Dogpile YHC tried to recreate a similar beatdown to work our way back up the hill.  Exercises included lunges, no-cheat (HRM w/ shoulder tap) merkins, American Hammers, bear crawl, crunchy frogs, 30 seconds of curb taps, reverse lunges, copperhead squats (add the twerk, if needed), single leg squats, werkins, heels to heaven, and burpees.

    Mosey to the ramp railing for an indigenous jerkin run.  Everyone hang, those with long arms may have a cheat code, man at the end does 3 jerkins (chest to bar) and run to the front – 2 rounds.  Mosey to the box office for diamonds merkins, WWII, wall sits, questionably cadenced hoe-downs, and high donkey kicks.

    Mosey up the stairs to the next level for more lunges, stagger merkins, and varying speed flutter kicks – the only exercise with high reps and obviously a crowd favorite.  Up to the next level for bear crawl, crab walk, reverse lunge, and plank jacks.  Mosey to the flag for a ring of fire but first, we have to scratch the itch for arm circles – do them in a boat position, legs raised, back off the ground – forward and reverse.  Solid flair during the ring of fire with some Chuck Norris, HRM, Hitchhikers, single leg, and others.  Stretch it out to close out the full 45.

    NMM

    Minimal running today but solid work by the PAX on a beautiful late summer morning.  Chatter with other PAX recently have lamented the lack of good form in some exercises.  Sometimes it good to do high volume, fast, and to fatigue but there is a lot of benefit to getting it done right– including a lower risk of injury – and sometimes that takes lower reps. 

    Solid chatter around the PAX this morning but I missed most of it trying to think of what to do next. Go out and get better today, it takes effort but the PAX is there for support.

    Announcements –

    James River Float Sunday at Huguenot Flatwater

    F3RVA 10 Year – Friday 9/20 and Saturday 9/21 events – see pre-blast.

  • Dogpile Classics

    5 Dogpile regulars joined YHC for some of the Dogpile Classics. Chatter around the flag continued through the mosey to the circle and into the warmup with most of the exercises done In Conversation instead of in cadence. Mountain climbers shut down the chatter and the workout was on.

    Avoid the tall grass and downed branches on the way to the Rusty Cage for 3 rounds of a Murph starter package. 5 pullups (assisted if needed), 10 Booya merkins, and 15 jump squats. Finding the trail helped on the way back to the amphitheater. Going up the stairs working on low reps, good form with a variety of exercises on each step – merkins, dips, lunges, WWII, capping it off with burpees. Down to Posh’s garden which needs some attention for the start of Love Hill. Runner to the gate – rotate through lunges, Polar bears, broad jump burpees. Since the amphitheater was such a hit, we had to go back down with the same stuff – low reps, focus on form. Back to the flag for some stretching to close out the hour.

    Lots of good chatter this morning with some OGs at Dogpile this morning.

    Labor Day Convergence tomorrow – 7am Nuckols Farm Elementary

    We talked about how it doesn’t take much for a guy to slide out of the routine and get into a Sad Clown cycle. If you’ve read the backblast this far, reach out to a couple of guys that you haven’t seen in a while, F3 or not, invite them to Labor Day or the 10-year or just check in. It doesn’t take much but it may mean more than you realize.