Category: Richmond, VA

  • Little run time

    Two plus Annie dog hit the pavement and enjoyed the morning for around 4.5 miles!

  • They are called Dollies

    Four brave warriors arose from the fartsack to start the short week off right. YHC was first to arrive so I took the Q.

    COP 30 SSH’s, 10 DQ’s, 10 Cherry pickers, 10 IW’s, 10 Russian soldiers, 20 LBC’s, 15 Flutter kicks. Time to Mosey… up hill on Otterdale to opposite entrance.

    The second installment of the cul-de-sac tour. Run to the end of the curl-de-sac perform Q called exercise, run back do exercise again. Rotate between planking and AG’s for six. All exercises were 20 reps.

    1st Squats, 2nd (double sac so total of 60 reps) merkins, 3rd (another double) Dollies, 4th Carolina drydocks, 5th flutter kicks, 6th Rosalita’s, 7th Plankjacks, 8th WWII’s. Hold 6inches for 45 seconds, hold plank 60 and 3 burpees just so no one can claim YHC never calls Burpees. Times up

    YHC took us out in prayer. Solid work this morning. 3.5 miles logged according to YHC’s watch. Wilson looked aerodynamic with his new helmet but it did not speed him up. POG and Rosetta set the pace.

  • Everyone has sore arms

    9 noble warriors took to the misty gloom at HBR for a supposed arm friendly beatdown. Here is what we did:

    COP in front of track facing road: SSH, Don Qs, Helicopters, Merkins, Flutterkicks, Scorpion Kicks. Head over to baseball fields for

    Dora 123: 100 WWIIs, 200 Carolina Dry Docks, 300 Jump Squats. Head on down to benches for: 4 sets of Benchkicks & Box Jumps. Box Jumps stay at 5 while benchkicks start at 20 and go up by 10 to finish at 50.

    Jerkin Gym time: 3 sets of 8 Jerkins. Then over to Heartbreak hill. Run up, 1 burpee, down then 2 burpees, repeato until you reached 8 (or 10 if you’re Probation) then back to flag for some mary. YHC took us out.

    Announcements: New virtual 3rd F tonight at 8:00. See slack for details.

    NMS: Another morning of strong numbers. Between the dogpile and gridiron Murph attendees most of the PAX arms were spent from the 100 Pullups & 200 Merkins yesterday. YHC promised to focus on abs and take it easy on the arms, without a said plan at 5:30.

    Good to have Ronnie and Howler out. Howler was doing a full body Alabama Prom Date on the Jerkins but at 11 hard to judge him.

    Greenbow and Pucker were team red today. Handshake joined us late in the COP, some days coming out to the gloom is the remedy to get your mind off what is going on at home. Saying goodbye to the longtime family pet is never easy, unless it is a cat.

    At the end Probation shared with the PAX he can’t wait to sign up for his VQ. He just can’t figure out which AO gets to pop his Q-cherry. Heartbreak Ridge is very kind to VQs…

  • There Is No Finish Line

    Seven posted for YHC’s Run VQ, at least one that requires directions. 

    The Route

    All Runners:

    • Batcave to Westham Station
    • Westham Station to S. Ridge
    • S. Ridge to River

    4s:

    • Turn around and go back

    5s:

    • Turn around at River and right on Cameron
    • Left on Culpepper to the dead end
    • Retrace steps back to start

    6s:

    • Turn around at River and right on Cameron
    • Cameron to Thom
    • Right on Culpepper
    • Right on Ross to dead end
    • Retrace steps back to start

    Numberama, Nameorama, COT

    MOLESKIN

    YHC gave detailed, clear and concise directions, though according to TYA the most words spoken by YHC in 3 months.  Roughly 3 of the 7 PAX followed those directions.  All returned to the shovel flag on time.  Call it a win.  The theme of the morning was what’s next.  After a 5k, it’s a 10k, after a 10k, 10 miles, half marathon, or in TYA’s case Tennessee and possibly Virginia.  Whatever the next goal might be, once that’s done, just keep running, there really is no finish line.  Enjoyed discussing the Manning/ Brady charity golf match with Swirly along the way.

    ANNOUNCEMENTS

    Bone 10k in August

    Not mentioned this morning, but YHC’s dad is having fairly extensive surgery in a couple of weeks, prayers welcomed.

  • DaVille Reunion

    YHC was glad to be back in the fold of F3 today and DaVille was where it started so what better AO than to report back in for a Foggy 70 and sunny beat down and here is how it went down

    COP

    Mosey to West end of Atlee HS near bus loop for: 20 Ssh, 15 DQ(YHC needed to stretch here), 20 LBC, 15 Flutter kicks, 15 Alabama prom dates, 1o Imperial walkers, 10 Russian Soldiers, 10 Scorpions and 20 Merkins.

    The THANG

    Mosey to bus loop for a triple check, with 5 people, YHC was solo and others partnered off for the rotation. YHC ran lap(timer), group 3 LBC’s and group 2 performed 2 sets of 25 merkins. Then YHC 2 sets of 25 merkins, group 2 LBC’s and Group 3 ran lap. To complete first rotation YHC LBC’s, Group 2 run lap and Group 3 2 sets of 25 merkins. Repeat 2 more times for a triple check.

    Mosey to East parking lot on other side of school for The modified Red Barchetta. We ran 100 yards and 100 SSH, return to start and plank for 6. Ran 75 yards for 75 Mountain climbers, return to start and plank for 6. Ran 50 yards for 50 squats, return to start and plank for 6, run 25 yards performed 25 merkins, return to start and plank for 6. We recovered and moseyed to parking lot near flag for TABATA.

    TABATA – YHC had a timer for 4 minutes of 20 exercise, 10 second rest repeated 8 times we performed 10 merkins and planked for remaining time in 20 second interval. repeated 7 more times. Everyone pressed hard here, nice work gents!

    Mary

    We returned to flag area on parking lot for stretching, 20 LBC’s, slow scorpions and planking until time.

    Numberama, Namerama and Opus took us out.

    For the Merkin Challenge – 20+150+25+80 = 275 Merkins for the morning!

    Nice to be back gents and great workout today and I will see you in the Gloom … CB

  • Chesterfield’s Finest

    Nine fielders and a DH posted for Vinny Ball as things begin to open up and the return of major league baseball is imminent. Grab your can of lip and slap your finger, it’s time to Play Ball!

    Warm-up lap around the first field then assemble for COP:

    Willie Mays Hayes x 9 / Arm Circles Forward & Backward; Big and Little: all x 9 / Imperial Walkers x 9 / Helicopters x 15

    Vinny Baseball: Home plate x 1 Heels to Heaven. Run to first base x 10 Burpees. Back to HP x 1 then back to 1B x 10. Then to 2B x 20 Chuck Norris Merkins. Back to 1B x 10 then back to HP x 1. Repeat all bases back to 3B for American Hammers (2-count) x 30. Back through the bases and repeat all the way around to HP for 40 (2-sets for a total of 80) Flutter Kicks (2-count).

    Next: Bear Crawl from HP to 1B. Hold Elbow Plank for 2:00. Crab Walk from 1B to 2B. Hold 6 inches for 2:00. Lunges from 2B to 3B. Arm Claps for 2:00.

    Mosey to back field for BP.

    BP: Each player takes six cuts (3 from each side of the plate). Batter then calls out an exercise x 6.

    We saw Burpees, Copperhead Squats, Spider Merkins, 6 dozen – thanks Tobit – LBCs, Walk-Off Merkins, HR Merkins, among others.

    BTTF

    Announcements: Everyone has chickens

    Prayers: Handshake’s family lost their 12 year old pooch yesterday, unexpectedly. Remember all the good times brother, it’ll get easier.

    NMS: As I wind down my time before our move to Charlottesville, it’s important that I continue to realize all that F3RVA means to me. Seeing my brothers out every morning is such a great way to be reminded. I know I haven’t been out much lately, my stupid feet, but the boost I get when I do get out, is just awesome! I was glad to see my No Toll brothers this morning. Even though, they might be the reason everyone has chickens.

    Can’t wait to SYITG!

  • Virtual Deconstructed Murph

    2 PAX showed up virtually in the gloom this morning. A Memorial Day Murph was in order. 5:30 hit and we were off! Slight modification as no pull up bars were in sight.

    • 10 American Swingers
    • 20 Merkins
    • 30 Squats
    • Mosey 1 minute out, 1 minute in
    • x10

    Finished with a few minutes to spare so Mary was called:

    • 20 Crunchy Frogs
    • 20 American Hammers with the coupon

    Numberama, Nameorama, Announce-O-rama:

    • Inaugural 3rd F AO: Tuesday at 8pm
    • VR Dawg Wednesday at 5:30am
    • HDHH Wednesday at 6pm
    • All on the zoom: Meeting ID: 822 7005 7337, pm for the password or check Slack

  • Memorial Day Murph – SOJ

    Memorial Day Murph – SOJ

    Two SOJ dudes shed the fartsack to pay their respects today. Here’s how it went:

    Mosey to the JRHS track – locked!! – audible lap around the JRHS parking lots for Mile 1.

    10 sets of 10 x pull ups (OYO), 10 x merkins (4 ct, IC), 15 x squats (4 ct, IC)

    Mosey around the JRHS parking lots then up Twin Team for Mile 2 and a set of Mankillers to make sure we left everything out on the field.

    BTTF – numbers, names and YHC took us out.

    NMMS: YHC is deeply grateful for the privilege to live free thanks to the men and women who have given their lives in service to our country.

    SYITG!

    Doublemint

  • Mem Day Murph at the Dogpile

    Meet at the parking lot at 06:00. We’ll mosey over to the field (where we’ll find everyone’s deflated hearts and legs from Circle K’s Saturday beatdown) for some armcircles and legwarmers, then the pain begins. 1 mile – mapped out: up the field, left on Garrett, down 3 blocks, right on S. Belmont, up 4 blocks, right on Condie, down 3 blocks, right on blanton and straight shot down the right side of the Carillon down to the Rusty Cage for 1.0 mile. Proceed to 100 pullups, 200 Merkins, 300 air squats, all in respectable form but in any division you can handle. 20 sets of “Cindy’s” is common. Then reverse course of the original mile to complete at the starting spot. I have 24 bottles of water that I am chilling overnight and 8 resistance bands of varying weight to finish out those pullups if you NEED them. Give thanks for the breath we have to breathe, the bodies that we have to move, and the Grace and freedom that we receive with the price of others’ blood. SYITG!!!

  • Catch the Golden Snitch

    Two PAX, one 2.0, and one 4 legged PAX met in the zoom gloom. According to the confused neighbors this is how it went down:

    COP

    SSH, Don Quixote, Cherry Pickers, Imperial Walkers, LBCs, Hello Dollies, Rosalitas

    Thang

    Several one minute moseys, some two minute moseys, tabata with coupons, 10 20 10 with boxcutters, LBCs, boxcutters.

    Numberama, Nameorama, Announce-o-rama:

    • VR Dawg: Wednesdays at 530 am
    • Hump Day Happy Hour: Wednesdays at 6pm
    • 3rd F AO Biweekly starting Tuesday May 26th
    • TRON: Coupon suggested workout: Mondays at 530am
    • All on the Zoom: (Meeting ID: 822 7005 7337, pm, for the password or check Slack)