F3RVA

Author: Phonics

  • A Personal Best for BAM!

    Two Runners and Three Ruckers started from Atlee High School on this amazing Tuesday with temperatures in the lower 50s. With this perfect weather, these were the routes.

    Ruckers – Went somewhere into Giles and possibly other locations.

    Runners – Did the Giles/Craney Island route. Total Distance was about 4.2 miles.

    COT: Numberarama, Name-O-Rama, Announcements, BAM! took us out.

    NMS:

    It was a pleasure running with BAM! today. The pace seemed faster than normal today. The route we took into Giles is about as hilly as a DaVille route can be. In saying that, BAM! said as we approached the AO that this was the first time he has ever jogged 4 miles without walking. Well done! YHC has seem many over the years increase both their running distances and pace after joining F3. As BAM! said, running with others can help with this. Its always great to see this type of growth.

    Gotta Run!

    Phonics

  • Has that guy been EHed?

    2 Ruckers and 5 Runners posted to Atlee High School on this perfect and once again humid Tuesday for the Raider Run/Ruck. These were the routes.

    Ruckers – Went somewhere around Atlee.

    Runners – Did the farmhouse loop into Kings Charter and back for somewhere between 4 and 4.5 miles.

    COT: Numberarama, Name-O-Rama, Announcements, Opus took us out.

    NMS

    It was great having other runners today. Last week, YHC decided to walk with the ruckers since he was the solo runner posting. (YHC was okay with that idea last week.) Much of the conversation centered around Sunday’s storm and damage that was caused by it. Atlee High School still has quite a bit of cleanup to do because of that storm.

    As the PAX was beginning to gather for the COT, a car pulls up and out comes a guy who is getting ready to go for a jog. At least 3 of us knew him and were fairly positive that he had been EHed many times in the past. Maybe one day Bryan will join us, but it does not appear it will happen anytime soon. YHC has tried to EH several people in the past who are early risers and are in fairly good shape but has for years been unsuccessful in getting them to post. Why some are easy to try and commit to F3 and others stay away from it will remain a mystery to YHC for now.

    Announcements

    • DaVille 2nd F – Opus is organizing a trivia night at a local restaurant for tonight, this week, or next week. Be on the lookout for more information.
    • Breaking Bread – Need volunteers for August.
    • Homegrown Half/10K – August 16 at Robious Landing Park. – 7 AM

    Gotta Run!

    Phonics

  • Rallying after the storm

    Two Davillians posted to Atlee High School on this Monday morning after the storm that knocked out power to much of the Richmond Metro Area including YHC’s house. With little sleep, YHC took the Q and this is what occurred.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, One Legged Lunges, other leg, Imperial Walkers, Merkins

    Dora 1,2,3 version #1 – 100 Merkins, 200 Donkey Kicks, 300 2-count flutter kicks while other partner touches 3 trees.

    Dora 1,2,3 version #2 – 50 Pull-ups, 100 Skull Crushers, 150 Freddie Mercuries while partner runs does a modified suicide on basketball court.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    It was great working out today with Surf n Turf. YHC is not sure if the others travelled to play pickleball or stayed at home after the storm. The PAX today did have to watch closely as we moseyed around Atlee’s campus with a number of trees down.

    Announcements

    • Homegrown Half/10K – Robious Landing on August 16 at 7 AM.
    • 2nd DaVllle F – The date, time, and location will be announced soon.

    Sign up for Breaking Bread

    Gotta Run!

    Phonics

  • The Corporate Challenge – 2016 vs. 2025

    Ten runners posted on Sunday at the Pump House for preseason training to prepare for the fall when temperatures and humidity should feel drastically different.

    The Route

    Most runners did the Buttermilk to North Bank loop for somewhere close to 7 miles. They forgot to do weigh-ins before and after the run.

    COT: Numberarama, Name-O-Rama, Announcements, Helix took us out.

    NMS

    Back in 2016 when YHC first posted with F3 RVA, the Corporate Challenge had been established. The Corporate Challenge was to post at the following locations in one week:

    • Monday – Punisher
    • Tuesday – No Toll
    • Wednesday – Source of Truth
    • Thursday – 45 Minutes of Mary
    • Friday – RAMM
    • Saturday – Dogpile (6 AM), then get head out to Gridiron (7AM)
    • Sunday – Sunday Funday

    Travelling is what made the Corporate Challenge challenging. By the time that YHC started F3, Spider Run, DaVille, Circus Maximus, and WDog had started meaning there were now multiple options on Tuesday, Wednesday, and Thursday to post everyday. Within a few years, other workouts had started. Now, less travel was needed to complete the Corporate Challenge.

    Fast forward to today, there are as many as 8 workouts per day in F3 RVA and three 7 AM bootcamps on Saturday. This potentially makes it much easier to complete Corporate Challenge.

    Can the Corporate Challenge still exist today with so many options of workouts and little travel required to complete it? YHC asks this because he did the following this week.

    • Monday – DaVille (3 miles from YHC’s house)
    • Tuesday – Raider Run (3 miles from YHC’s house)
    • Wednesday- Manndate (1.5 miles from YHC’s house)
    • Thursday – Tomato Run (3 miles from YHC’s house)
    • Friday – The Creek (1.5 miles from YHC’s house)
    • Saturday – Dogpile (6 AM), then DaPile which ordinarily starts at 6:30 AM but started at 7 AM on 7/26 due to a Puppy DaPile workout. (DaPIle is 3 miles from YHC’s house.)
    • Sunday – Sunday Funday

    Does almost an entire Nano-Region Corporate Challenge meet the requirements? Is it completed as long as the following are met?

    1. Post 7 straight day
    2. Post at Dogpile then head to another AO for a 7 AM bootcamp.
    3. Post at Sunday Funday either to start or finish the week.

    Announcements

    • Interested in running the Richmond Marathon? See Gecko. After much discussion during the COT, we believe the date of the marathon is close to November 12.
    • Homegrown Half/10K – August 16 at 7 AM at Robious Landing.
    • Breaking Bread – Sign up for August

    YHC really enjoyed his annual journey to Sunday Funday today. It was great meeting and running with Gecko and Big Wheel. You guys had already run 4 miles before YHC got out of the car. Well done Gentlemen! Much respect today as well today with 7 of the 10 PAX members in their 50s.

    Gotta Run!

    Phonics

  • 10,000 steps a day

    Three dudes and a dog posted to Raider Run/Ruck today. Once again, YHC gladly walked with the ruckers and dog since no other runners posted. They walked to the end of the Atlee High School Road, did a U-turn in Honey Meadows, and walked back to the school for just over 6,000 steps.

    COT: Numberarama, Name-O-Rama, Announcements, No Idea took us out.

    NMS

    Great conversation today. Much of it discussed step counts per day, walking a walk vs. riding in a golf cart, and the importance of steps. YHC told a story that when his oldest was 1, he saw a man who looked 60 plus body surfing with who appeared to be his 10 year old grandchild. That man never saw me looking at him, but he was such an inspiration to me today. I hope I can be physically able to be active with my future grandchildren many years from now.

    Announcements

    2.0 friendly workout and ultimate – This Saturday at 6:30 AM at DaPile.

    Gotta Run!

    Phonics

  • Technical Difficulties

    Six gentlemen posted on this Monday to get there week off to the right start. That is exactly what what YHC attempted to give them. This is what occurred.

    COP

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, American Hammers, LBCs

    Tabata – Alternate between the 2 exercises below.

    • Round 1 – Merkins, Freddie Mercuries
    • Round 2 – One legged lunges with bench, other leg
    • Round 3 – Side Plank while lowering hip, other side
    • Round 4 – Louisiana Prom Dates (Raised APDs), Jump Squats
    • Round 5 – Plank walk to Squat to Plank, Synchronized Mountain Climbers

    Chin-ups Hangs, Merkins

    Rotate between all members of PAX doing the following. Hold chin above bar for 10 seconds, then lower slowly for last 5 seconds. Then 10 Merkins IC. The Merkins were: Regular, Carolina Dry Docks, Hand Released, Diamond, Single Count, Regular, Hand Release

    COT: Numberarama, Name-O-Rama, Announcements, Macho took us out

    NMS

    YHC tried to control the distance of running today because of long runs he took on Friday and Sunday. That is why Tabata was called. He even brought out a Bluetooth speaker. That is where the technical difficulties ensued.

    • 1. Delay in connecting to Bluetooth.
    • 2. Forgot to charge speaker.
    • 3. Reset Tabata count twice.

    Lessons learned. Next time YHC will be prepared maybe.

    Announcements

    • 2.0 Friendly workout – This Saturday at DaPile
    • Tomato Run/Ruck this Thursday is a summer tour stop. Lets bring the number DaVille.

    It was an honor to lead this morning.

    Gotta Run!

    Phonics

  • Language Lessons

    Three ruckers and a runner posted on this Thursday to Rutland for the Tomato Run/Ruck. Since it was about 78 degrees and the runner was alone, he joined the ruckers to make it 4. They walked around Rutland discussing such topics as “Super Size Me” and what’s the difference between a dialect and a language. YHC learned quite a bit from Bulkhead on this topic.

    COT: Numberarama, Name-O-Rama, Announcements, No Idea took us out.

    NMS

    Great seeing No Idea back out again. The runners had returned but seem to have forgotten about Thursdays. Maybe as it starts cooling down again.

    Announcements:

    This Saturday – The Bridge – Meet Corned Beef at 5:30 AM at Food Lion at Kings Charter

    Next Saturday – 2.0 friendly workout at DaPile at 6:30 AM.

    Gotta Run!

    Phonics

  • Journey to Giles

    Four runners and three ruckers met up this morning on this perfect Tuesday at Atlee High School for some general exercise.

    The Routes

    The Runners ran into Giles and then entered Craney Island Estates with a distance close to 4 miles. They mostly did a 4-1 run.

    The Ruckers also toured Giles and went an amazing 2.5 miles. Well done Ruckers!!

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Great to see everybody today. Bach has now joined the F3 workouts 3 straight workdays. Well done! It was a pleasure to run with you today. It was humid but so what, it is July.

    Announcements

    2.0 friendly workout – Saturday, July 26 at 6:30 AM at DaPile

    The Bridge – This Saturday – Meet Corned Beef at Food Lion Kings Charter

    Make it a great day everybody!

    Gotta Run!

    Phonics

  • Five for Friday

    Five gentlemen including an FNG posted on this perfect Friday to end the week right. Because nobody had signed up to Q, YHC took it and off they went.

    COP – All IC

    SSH, Helicopters, Don Quixotes, Arm Circles, Reverso, Merkins, Angled Knee Jumps, American Hammers, LBCs

    The Thang

    Four Corners – Runner runs to next station while PAX members are doing the following exercises: Flutter Kicks, Dips, One legged Lunges, Monkey Humpers. (3 rounds)

    Mosey to Jungle Gym. For 10 minutes, see how many rounds you can do of: 5 Pullups, 10 Merkins, 15 Squats

    2 Rounds of Tabata

    • Round 1 – Alternate between Burpees and SSH
    • Round 2 – Alternate between Heels to Heaven and Carolina Dry Docks

    COT: Numberarama, Name-O-Rama, Annoucements, Trout tooks us out.

    NMS

    Today, a FNG posted at The Creek. He is from Turkistan, has lived in Russia, and is married to a wife from the Ukraine. For now, his F3 nickname will be Mater, but YHC reserves the right to rename him after more research and discussion.

    Update: Mater’s nickname was updated to “Bach” after it was revealed that he only listens to classical music. His wife found out about F3 and told him to post this morning. Awesome!

    We had a great group today and leading was a pleasure. Have a great day!

    Gotta Run!

    Phonics

  • Learning about the ABCs

    Two runners and Two ruckers posted on this Thursday to Rutland. Weather as always was perfect. The Ruckers journeyed throughout Rutland and possibly Cool Spring Forest. The Runners took a traditional route through Rutland, Cool Spring Forest, Knollwood, and Cool Spring North.

    COT: Numberarama, Name-O-Rama, Announcements, Yard Sale took us out.

    NMS

    Great having Speakeasy back out this morning. Enjoyed the discussion about the ABC stores as well as legal matters with beer, wine, and alcohol sales from the 1980s until today. It does appear that the cocktails to go law is permanent.

    Gotta Run!

    Phonics