Category: Richmond, VA

  • More fun the 2nd time around

    A tenacious ten took to the forbidden football field on a beautiful morning for the 2nd iteration of this timed loop beatdown. Before that we did:

    COP: SSH, Hillbillies w/rooster in background for extra flair, Don Qs, HRMs (Handshake-Release Merkins) with full arm extension, LBCs, Scorpion Kicks. Mosey down to collect coupons and start in middle of field.

    30 Minutes of: 10 Derkins on benches, 20 Donkey Kicks at Concession stand, 30 Benchkicks on other benches, then 40 Block Bench presses. 1 loop. Each loop increase reps by 5. Time called at 6:10. Deposit coupons back then 2 min of mary on the field then back to Flag. Gypsy took us out.

    Annoucements: Blood Drive 5/1. Sign up to give. Tomato Run Relay on 4/24. Sign up for BRR. 3rd F tonight at 8:00 on Zoom.

    NMS: This is the 2nd iteration of this timed loop beatdown. Revisions from 1st were added time, 30 minutes from 25 last time, and block bench presses instead of Block Swings. All pax ended up around 6 loops with the speedsters taking on a set of 40 Derkins for round 7. Bacon Bits took this on while nursing his calf, aye!

    Nice mumblechatter before and after. If your considering getting the vaccine please reach out to Atilla, he’s happy to discuss the pros & cons. Congrats to Roger Roger on his house selling & move.

  • 1010 = 10

    10 imperfect men emerged from the gloom for a nice cool morning and the opportunity to get more perfect. This is how it went down, more or less.

    COP: 25x 4count SSH, 10x 4 count Merkins, 10x 4 count Monkey Humper, 10x 4 count Gorilla Humper, 10x Don Quixote, 10x Helicopter, 30x Arm circles, 10x Pollen Grass Angels, 10x Australian Grass Angel, 10x Alabama Prom Date, 25x 4 count Freddie Mercury, 10x Hello Dolly, 25x 4 count Rosalita, 25x 4 count LBC, 10x Tuscaloosa Trailer Park Twister

    Merkin Mania. 50 total, 5 count merkin: regular, wide, chuck norris, offset left, offset right, left leg up, right leg up, regular, ranger, carolina dry dock

    Mosey to second basketball court. Triple check – Donkey Kick, WW2, run to pull up bar and do 5 pull ups.

    Mosey to loop. At each light pole 5x Merkin, 15x WW2, 25x Jump Squat. Repeat for 10 total lights.

    YHC took us out. Prayers for healing. Joy for Pat – Bulkhead’s 100yo grandfather. Everyone recruit one more.

    NMS- Not much to report on mumble chatter today- pretty focused on getting it done. Come to WTH Wednesday!

    Little known fact: 1010(base2) = 10(base10)

    Get Some!

  • Punk not Dead

    Eight warriors braved the pollen for a perfect evening beat down. Here is how it went, more or less.

    COP: 25x 4count SSH, 10x 4 count Merkin, 10x 4 count Monkey Humper, 10x 4 count Gorilla Humper, 30x Arm circles, 10x Grass Angels, 10x Australian Grass Angel, 10x Helicopter, 10x 4 count Freddie Mercury, 10x Vee up, 25x 4 count LBC, 10x 4 count Hello Dolly, 10x 4 count Rosalita, 10x 4 count Suzanne Summers both sides, 10x Tuscaloosa Trailer Park Twister.

    Mosey to playground. Triple check. Lap trees + Dips + swing reverse crunches.

    Mosey to front of school. Triple check. Touch 3 trees + Donkey Kick + Vee Up.

    Elevens. Merkins + WW2.

    YHC took us out.

    NMS – Fun meeting some new brothers. Mostly working today, minimal mumble chatter. We had a quick reminisce about the DC punk scene and the glory days of dubbing cassettes.

  • Trifecta

    Two thoroughbreds and a clydesdale put themselves through their paces at the Swamp – here’s how it went:

    . 5 mi mosey from BWES to the swamp

    4 x 400 = slow start to fast finish each lap

    2 x 400 = moderate pace recovery

    4 x 400 = fast on the turns, moderate on the straights

    2 x 400 = moderate pace recovery

    400 = 3/4 moderate, 1/4 fast

    400 = 1/2 moderate, 1/2 fast

    400 = 1/4 moderate, 3/4 fast

    400 = fast all the way

    .5 mi mosey BTTF

    Numbers, names, YHC took us out.

    NMMS: YHC is planning to make River Run Reboot a regular thing. Will come prepared with a track workout du jour but would welcome some company and neighborhood routes (e.g. Riverdowns, OG Tarrington, Twin Team hill repeats — well, not those ….)

  • 5:30 and 6:00

    5 Davillians arriving at different times and got in the Monday morning run.

    Text went out the night before after Bulkhead suggested to YHC we should run tomorrow but meet at 6. YHC advise the text group with responses from Corned Beef and Marco Polo on the Hard Commits and Opus on the Soft Commit

    At 5:47 Bulkhead text out saying he would have to miss this morning. YHC arrived at the clubhouse around 5:52 to find Corned Beef and another car was already there. Turns out Sludge who has been on IR for a while decided to make it out!

    YHC waiting for Marco Polo to show up as a LIFO and we headed out around 6:02 on the Giles Loop (4+ miler)

    Hash had already finished his run before we headed out and we ran into Corned Beef/Sludge while on the Bojangles Loop.

    Great morning for a run except YHC wasn’t feeling it after a late night at The Carpenter’s celebrating his 5 years till “Respect”.

    SPIT ON THAT!!

  • Q Spew

    A PAX of 10 posted for Saturday’s GridIron. Quick mosey between cars and around the parking lot for the startup COP with Imaginary Jump Ropes x 50, Imperial Walkers x 15, Don Quixotes x 15, Helicopters x 15, Shoulder Taps x 10, Suzanne Somers x 10 (each side), and Arm Circles x (both ways, both kinds).

    Restart mosey and find our way to the artificial turf. Circle again and start exercise sequence involving 13 exercises, alternating chest, legs, and abs with a little cardio. Complete 13 reps of the first exercise and seven reps of the remaining 12 exercises. Next round, knock out 13 of the second exercise and seven of the other 12. Generally, we’d continue running the 13 reps through the stack of exercises until completion with 13 rounds. Boredom and/or rebellion on this day led to several rounds of Burpees instead and calling an end to the segment.

    Jog back through the treeline to the bars. Break into two groups of 5. A guy from each group completes a Pull Up and holds the pull while the remaining guys Incline Plank nearby and count. In the event the pull isn’t held, the remaining team would knock out some Incline Merkins. Work through each team member taking a turn. Started with 10 second hold and worked down each round holding for a shorter period – 9 seconds through 6 seconds. At five, we replaced the hold with five Pull Ups. After the final round, all remain in Incline Plank position and complete a ring of fire with 10 Incline Merkins.

    Mosey back to the parking lot and circle a final time for a few minutes of stretching. Finish with COT.

    Nice work.

  • Quad Anvil

    It’s been a long time since we had 4 guys at Manndate. It was great to see Mud Face back at Manndate!

    Yard Sales started off by warming everyone up: Russian Soldiers, Cherry Pickers, Freddy Mercuries, Tempo Merkins and Windmills.

    Four corners on basketball court: Markins, Calf Raises on 6×6’s, Heals to Heaven and Mud Face Squats. We went around 4 times – 10 each followed by 20, 30 and 40.

    The Q was handed over to Trout. Trout had us do 20 reps where you put your feet in the swing and pull them to your chest while in the plank position, 20 incline merkins, 10 reps where you hand from the monkey bars and touch your toes to the money bars, followed by a lap around the gravel track. We did each of these 3 or 4 times.

    With 2 minutes left, we headed back to the parking lot for numberama, namarama, announcements and a prayer. Mud Face had the idea of having an event that involved feats of strength as opposed to the running events that have been planned outside of our regular workouts. If people are interested, he’d like to set something up. Many of us hadn’t seen Mud Face in a while and had said a few prayers that he’d be back. Mud Face took us out with a prayer and we headed out. Every day that starts off with F3 is a better day for me. I hope you feel the same.

  • BOGO Qs

    BOGO Qs

    Fourteen fresh off spring break took to the grounds of Hoedown for an unintended hot potato.  Here’s what went down.  EF gave the 5 minute warning, Garbage Plate gave the 1 minute.  At game time GP won the face off and away the PAX went.

    Mosey to the far end of the parking lot

    COP (IC)

    • Cherry Pickers
    • Don Quixotes
    • Russian Soldiers
    • Merkins
    • Abdominal Risers (these have a name?  if not, YHC recommends Snukas like Superfly coming off the top rope)
    • LBCs

    Mosey down Lindsay and hang a right

    DORA

    • P1 – HRMs x 100, Box Cutters x 200, Monkey Humpers x 300
    • P2 – Run the circle clockwise

    Mosey back up to TES parking lot hill

    11s

    • Imperial Squats at the bottom/ WWIIs at the top
    • Bernie up the hill between exercises

    Mosey up to Basketball/ Dodgeball/ Gagaball court

    Triple Check

    • P1 – Dips
    • P2 – Merkins
    • P3 – Bearcrawl halfway across, run to fence and back

    Mosey to Horseshoe infield

    12 Burpees OYO

    Mary – Flutter Kicks, APDs, LBCs, Rosalitas

    Numberama, Nameorama, COT

    MOLESKIN

    Garbage Plate was eager to get a jump on next week’s Q so YHC happily shared this week’s.  Apart from the initial confusion, the teamwork and passing of the Q was seamless.  Great to meet Crash Test Dummy for the first time and welcome to Bodos’s FNG now known as Ticket to Ride.  TTR didn’t seem to struggle at all, hopefully he comes back really soon and we can change that.  YHC plants his flag now and vows to defeat all who seek to take the Q at SpiderRun tomorrow.

    ANNOUNCEMENTS

    Freed to Bleed – let’s overrun them with guys in black T-shirts

    Prayers for CTD’s neighbor (heart attack)

  • Correction

    Adding PAX from Saturday’s run to Big Dada

  • Great long run day

    5 F3 Fearless Fellas, a guy named Patrick, and Peter the canine got together on a perfect day to run south of the river before returning North. Some took the trails (almost 7) and some the non trail loop (7.5). YHC took us out.

    NMS – While long runs have been later on Sundays, its been a while since river runs for YHC for no good reason. It could not be better than today. Warmer than over winter, but cooler than it could be. Decent enough overnight rain to wash out the pollen. Great 3rd F afterwards.

    Get Some!