Category: Richmond, VA

  • Last Resort of One

    YHC volunteered to take the reigns of this awesome AO and I pulled into the parking lot at 5:26, it was raining and windy so no shovel flag. I wait and with no one around I decide to run the mile to get that off the list for today. While on the run I had no reflectors, no head lap (left at home) and it was very dark with the heavy cloud cover. I passed two people who were walking in this weather on the way out to the turn around spot, turn around and return to the school. Still all alone, no one with the exception of a large pile of mulch and a county vehicle being stored on the lot.

    My first solo workout since joining F3 and here is what went down:

    IT - Pennywise Type Beat ( FREE SCARY TRAP INSTRUMENTAL) by ...
    Scary thoughts on the lonely run

    COP

    Return from the run go the the main entrance of the school and perform 20 SSH, 10 DQ, 10 Imperial Walkers, 15 Arm Circles(10 small and 5 big) , reverso, 20 LBC’s, 20 Merkins.

    The THANG

    So now it is really raining hard and I start with a Triple check.

    Triple Check 1 – 20 Merkins, 30 Squats and run a lap around the parking lot (staying clear of the storm drains…and Pennywise!!!) I do this 3 times.

    Triple Check 2 – 10 Burpees, 30 LBC’s and run a lap around the parking lot doing that rotation 3 times.

    4 corners Escalator

    Start with 10 burpees, Bernie Saunders to second stop and 20 BD’s EACH leg(this hurt on the 2nd and 3rd attempts), back to start 10 Burpees, B.S. to 2nd corner 20 2ct BD’s run to 3rd corner on 30 2-count mountain climbers, back to start, 10 burpees, B.S to 2nd corner 20 2ct BD’s, run to 3rd corner 30 2ct Mountain climbers and run to 4th corner for 40 SSH.

    Mary

    Finished with 2 minute to spare and did various Plank positions staying quiet to not wake the neighbors but heard Swirly calling out ‘Regular, right hand high, regular….on for 2 minutes!)

    Changed shirt and drove home the the day.

  • Pre-Blast: Spider Run (5/5)

    Be it early, late, or on-time start, enclosed is the planned route. If choose a different time just respond to this BB and I will add you to the PAX list…

    From Commons, take the Eco-Corridor (aka Batcave) to RR Shopping Center, the Westham Station along the canal, up Ridge Rd. to River.

    Dog-leg left to Gaymont. Take to the end until it intersects with University.

    4 Milers: Take right on University, cross Ridge to Westham Pkwy. Left on Pkwy then right on Lakewood. Lakewood down to College (near lake). Run up to Robins Center parking lot then down to lake. Cross bridge then counterclockwise to Commons

    5 and 6 Milers: Left on University to end, quick right then left back onto University which turns into Ziontown.

    5 Milers: Take right on Holmes avenue to Ridge. Cross Ridge to Sunset. Sunset to Westham Parkway. Go straight (right) to University. Take University to College (near lake). Up to Robins center then down to lake (see 4-miler finish)

    6 Milers: Ziontown to Ridge, then cutover near shopping center to Forest. Forest to Lindsay. Lindsay to Westham Pkwy. Head north to Waveny. Waveny to Wood. Wood to Lakewood. (see 4-miler for finish)

  • 45 MOM

    Posting for Seymour…if you are not listed in the PAX, put a note in the Comments.

    Side straddle hops 

    Arm circles 

    Don Quixote

    Helicopters

    Merkins

    LBc

    Freddy Mercuries

    Apbs

    Aiken legs

    ✓ 20 squats

    ✓ 20 box jumps

    ✓ 20 lunges

    ✓ 20 split jacks

    Ascending testicles

    ✓ Feet on wall 15 degrees 10 derkin 

    ✓ Walk up to 45 degrees 10 feelings

    ✓ Balls to walls 10 derkins 

    Run to curb

    Butkus

    ✓ Rapid steps up curb

    ✓ 1 min

    ✓ 30s rest

    ✓ 1 min 

    ✓ Rest

    Death Star alternate at each cone

    ✓ 30 merkins

    ✓ 30 leg lifts 

    10 diamond david lee Roth burpees

    ✓ Burpee with scissor kick for the jump

    Windshield wipers 

    ✓ 10 total

    ◦

  • HoeDown – Seymour Style

    Misty day, mildly cold, we maintained our distance 

    Side straddle hops 

    Arm circles 

    Don Quixote

    Helicopters

    Merkins

    LBc

    Freddy Mercuries

    Apbs

    Run down to ur 

    Forest to Lakewood to west ham to sunset to college 

    11s squat jumps to merkins

    After every set out loud state one thing you are thankful for last week. 

    Run back dismiss

    Little help – who did I forget?

  • What you need

    Six posted for Saturday’s GridIron. Henrico Police on site in the Pouncey Tract Park lot when we arrived probably to enforce the closing of picnic shelters and ball courts. We kept our distance from each other upon arrival and maintained it as we moseyed onto the football field for a warmup with 20 x Invisible Jump Ropes, 10 x Helicopters, 10 x Don Quixotes, 10 x Imperial Walkers, 10 x Suzanne Somers (each side), 15 x Alabama Prom Dates, and 15 x Arm Circles (little and each way).

    Mosey from the western end zone to the eastern one and spent much of the rest of the hour circled up and working through a Thirteen Acres Baker’s Dozen. Thirteen exercises – Merkins, Squats, LBCs, Wide Merkins, Side Lunges (single), Hello Dollys, Close Merkins, Forward Lunges (single), Rosalitas, Carolina Dry Docks, Back Lunges (single), Box Cutters, and Mountain Climbers (single). Complete 13 reps of the first exercise and 7 of the others in the first round. Move the 13 reps to the second exercise in the second round and complete 7 reps of the others. Continue, moving the 13 reps through all of the exercises. Around halfway through, we moved to a different spot within the end zone.

    Remain in place for a Ring of Fire wherein one guy completes three Burpees while the others knock out SSHs. One full round. Hit the ground for a few minutes of stretching. COT in place.

  • Punisher Digest 04.06.2020

    PAX of one posted for last week’s Punisher. Stay safe.

  • Salad Days

    6 warriors of the light made it out on a perfect Easter Morning for a little run around the river city.

    4 milers – south turn around at reedy creek
    7 milesrs – south on buttermilk to potterfield then north bank
    10 milers – north to 14th st bridge and then south along river road

    NMS-
    Hutton and YHC discussed music tastes, Hutton mentioned GOGO music and that got me thinking about the weird nexus of punk, reggae, and go go in DC in the eighties – all of that was the formative stage setter for Nirvana as David Grohl came out of that scene hailing from Springfield VA. Just ask Shakedown.

    There are some good rockumentaries:

    • Mettalica- Some Kind of Monster.
    • Salad Days: Salad Days is a Minor Threat song and it covers the DC punk scene with the little bit of reggae and go go that crept in there.
    • see Shakedown for more ideas

  • Solo

    Party of one at Batteau this morning .

    It was a windy rainy solo run around the park and neighborhood.

    See y’all in the gloom..

  • You know we already ran our mile

    A legal number of 9 Davillians took part in the very first DaVille Saturday morning workout.

    This is how it went down

    Opus’ Q

    Warmup – 1 mile run around Giles

    COP (ALL IC) – Invisible Jump Rope, Jack Squats, Tempo Merkins, Mtn. Climbers, Divebombers, Scorpion Kicks, Supermans, Tempo WW2 Sit-ups, Flutter Kicks, American Hammers

    Mosey to the side of the HS.

    THANG

    Triple Check – Donkey Kicks, Jump Squats, Bear Crawl from curb to the second island/back

    Spit’s Q

    Mosey to the soccer field

    Pole Smokers – Each PAX completes 5 Heels to Heaven while the rest hold 6 inches. Rinse and Repeat twice

    4×4 Corners – Using outer part of the field (School put up a field is close sign), run first corner – 5 4×4’s run back to the start, run back to the first corner 5 4×4’s, run to the second and repeat, run back then compelete 5 4×4’s at all three corners. Plank for the six

    Mosey back to the HS parking lot

    Ultimate Suicides – Use the whole length of the parking lot, stop at each second of parking lanes complete one Burpee, run back to the start. Rinse and repeat till back at the SF

    2 MOM – Freddie Mercury’s, Heels to Heaven, LBC’s

    Numberama, Namerama, Announcements, Opus took us out

    MOLESKIN

    Opus and YHC had same idea earlier this week that its time to temporarily hold Saturday morning workouts in DaVille. It was a great morning for first one. Start time was move to 6:30 which was a happy change for the PAX.

    The one mile run was through Hanover’s newest neighborhood which had the PAX’s mumble chatter focusing on the the house designs and color. Also Phonics giving us a history on row homes/townhomes.

    Yes there was a lot of run today. Sorry but YHC doesn’t believe it’s a Saturday morning workout without it

    ANNOUNCEMENTS

    • Virtual F3RVA 2ndF Happy Hour
      Time: Apr 15, 2020 06:00 PM Eastern Time (US and Canada)
      Join Zoom Meeting
      https://us04web.zoom.us/j/995173694?pwd=YndqVUNwWnU0a0EycXhzODVuRFJIZz09
      Meeting ID: 995 173 694
      Password: 1ZaBPM
    • Please keep Carpenter’s M (Laurie) in your prayers. She has been dealing with trouble breathing and fatigue. Her COVID-19 test came back negative but still having issues. She is home resting so prayers for her health and for Carpenter managing everything

    SPIT ON THAT!!

  • Keep your distance and your feet moving!

    14 warriors posted for Dogpile this morning and here is how it went down.

    Mossy – Warm up : bunch of fun exercises to get the blood pumping and the body stretched out.

    Track Work : partner up keeping 6ft apart 🙂 run to the first obstacle – 5 merkins – next obstacle 5 LT. Dans all the way around the track – plank up when finished.

    Theatre : Dips ladder down 18-1 – incline merkin ladder back up 1-18

    Burpee Shuffle : run in place burpee calls each pax member.

    Ring of Fire : 5 merkins pax choice all the way around circle

    Mary : cross leg lifts, rosalitas , APD’s 6 inches – superman

    Mossy back to the flag!

    Excellent work this morning guys – thanks for allowing me to lead. Evidently there was some slack talk and possibly some concern over YHC having the dogpile Q under restrictions from the Governor. Hey no worries guys the Governor understands when your the Q it’s your call 🙂

    There is no question we have had to adapt and modify our workouts. YHC certainly misses the rusty cage and partnering up but we have all figured out how even without those things we can still get a helluva beatdown in.

    Remember to shoot DTH an email when you can. Gomer is taking the lead on starting another run on Friday’s in the west end Deep Run Park – see him for details. We are going to have one helluva 3rd F once this damn virus is behind us – stay tuned for that dudes 🙂

    I hope you all have a wonderful Easter even under the circumstances we each have a lot to be thankful for and as Gomer said when he took us out today – let’s remember that and step up and be that person that reaches out and helps his fellow man out. (Thanks for taking us out Gomer) . You know fellas the world is in desperate need of our leadership right now so let’s give it to them and make this world a better place .

    See y’all in the gloom.