Category: Richmond, VA

  • Sisyphus Meets Hades de Tuckahoe

    4 Corinthian warriors of the Ancient Gloom volunteered to take up the First Watch, today consisting of Zeus’ perpetual mountain penance, “The Sisyphus.” (Credit: Mr. Holland) With several FW regulars called away on various forms of Family Duty, the PAX set off precisely at 05:00, collectively commenting on the particularly pleasant, precisely sunny and 70, weather conditions.

    Mosey 30 yards to South Westham, Ridge, and some other street.

    SSHs
    DQs
    S’s DMH
    Downward Dog (right leg high, then left leg high)
    Hip and hamstring stretch

    Note the First Orange Disk marking the Top of the Hill. That’s the Return Point for each round.

    Round 1: Run downhill on South Westham to the Second Disk. Bear crawl uphill to the Return Point.

    Round 2: Run downhill to the Third Disk. Pick up a block. 25 curls. Leave the block. Run uphill to the Return Point.

    Round 3: Run downhill to the Third Disk. Pick up a block. Continue downhill to the Fourth Disk. 25 Downhill Facing Derkins. Leave the block. Run uphill to the Return Point.

    Round 4: Run downhill to the Fourth Disk. Pick up a block. Continue downhill to the Fifth Disk. 25 Uphill WWIIs. Leave the block. Run uphill to the Return Point.

    Round 5: Run downhill to the Fifth Disk. Pick up a block. Continue downhill to the Sixth Disk. Quadra-Triple Check. One PAX runs back to the Fourth Disk. Other PAX rotate through Flutter Kicks, Box Cutters, and Block Presses. Leave the block. Run 20 Yards to the First No Parking Sign.

    Park in the No Parking Zone – Complete 5 WWIIs at the next four No Parking Signs. Run to the Last No Parking Sign. Return to the Blocks.

    Round 6: Pick up a block. Carry it up South Westham BTTF. Accumulate any Orange Disks and Blocks along the way. YHC thanks the PAX for their clean-up efforts.

    Announcements:

    YHC is taking up a collection to buy Handshake’s wife an electric toothbrush.

    Ts&Ps for Florence’s MIL and Handshake’s Grandmother. Also, the entire Kubota Residence has been put under one of those 1970s Insect Infestation Nets for Fumigation purposes. YHC assures the PAX that no actual organisms will be harmed in this process; rather, they will be captured humanely and offered sanctuary on the Hardywood Family Farm, where the guineas, chickens, goats, alpacas, and bats will simply consume each organism to the point of its natural death.

    NMS: YHC has been itching for several years to attend and/or Q this workout ever since Mr. Holland introduced it at Twin Team. YHC thanks Mr. Holland. Good stuff. Each round brought an additional level of grip-i-tude from the PAX.

    For more on Sisyphus, https://www.ancient.eu/sisyphus/

    UpChuck spits the bit.

  • KB firepower

    4 guys came out this morning, but only one brought the extra fire power.

    Pump and Carry round the loop

    COP —
    Hillbillies
    SSH
    Cherry Pickers
    Copperheads
    AST’s
    Merkins
    IJR

    Tabata
    bob and weave, KB swings
    Sit up press, demon crushers
    halos, high pulls
    flutterkicks, am ham

    20 squats, walk half loop, 15 squat and press, walk half loop, 10 squat press and tricep presses

    Across the lot
    10 merkins, bear crawl to middle, 10 lawnmowers, run to end, 20 SSH, run back, 10 lawnmowers other side

    15 merkins, lunge to middle, 15 lawnmowers, run to end, 25 SSH, run back, 15 lawnmowers other side

    Some stretching.

    Great job this morning gentlemen! Thanks to Yardsale for bringing the 4th F!

    Peace

    Opus

  • GridIron Hot Potato

    Another beautiful Fall morning at Grid Iron, but time for something different…Hot Potato. This happens when YHQ forgets he signed up months in advance for the Q on back to back weekends. Fortunately we had a group of 10 men who all contributed as Q.

    So, after a warm up in the parking lot we headed to the comfy soccer field for a modified Beast including Burpees, Merkins, WW IIs, and more with Pinto, Blue Moon, and Bi Product taking the lead. Attila completed our time on the soccer field by leading a modified triple check.

    FireMan Ed then took the Hot Potato and led us to the exercise bars for a Round of 11’s (Pull Ups and Dips). Chum Bucket then took charge with Carolina Dry Docks…4 rounds of 25, and threw the Hot Potato to White Deer for 3 rounds of Leg Lifts at 6″, 45 degrees, and Heels to Heaven.

    J’ville took us home with repeated Crab Walks, followed by a Ring of Fire.

    Good team work by all who contributed as the Q.

  • Week 4 IPC @ Daville – Death to all Bunnies!!

    10 Brave Davillians welcome Fall with the last edition of the IPC.

    Conditions: Wet grass = Wet shoes and cold hands but it’s always sunny and 70.

    This how it went down

    Warmup: PAX did varies stretches while YHC explained/demo the exercises

    THANG

    Murder Bunnies

    1 Round For Time

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 25yds
    25 Thruster
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 50yds
    50 Alternating block merkins
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 75yds
    75 Curl Presses
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 100yds
    100 Block Windshield Wipers
    Return to the goal line with your block
    10 Burpee Block Jump Overs (BBJO)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    F3 Greenwood saved the best for last! That was a smoker. The murder bunny was defintiely difficult but the great equalizer was the 50 Alternating block Merkins (which was really 100 Merkins). With cold wet hat at this point, the Daville PAX had to slow things down.

    TClaps to Spike for leading the way with a time around 27:20.

    The PAX Average: 31:40

    SPIT ON THAT!!

  • SOJ Vanquishes the Murder Bunny in Gruesome Hand to Hand Combat

    Coconut husk hoofbeats echoed across the misty gloom as fourteen Knights of the South assembled for battle. Their enemy – the indomitable Murder Bunny – known across all the land for mercilessly ripping men’s vertebrae asunder. Leering vultures hungrily awaiting the expected outcome witnessed the battle scene as follows:

    The THANG:

    Warmerama:

    • Mosey down to the Field
    • Collect blocks on route
    • Welcome & F3 Disclaimer
    • Variable Mary Warm-ups and a little practice of the IPC moves:

    IPC WEEK #4:

    • For TIME, complete the following:
    • Baseline x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 25 yard line
    • x25 Block Squat Thrusters
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 50 yard line
    • x50 Alternate Block Merkins (two count!)
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 75 yard line
    • x75 Block Curl Press
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 100 yard line
    • x100 Block Windshield Wipers (single count)
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • DONE!

    Mosey BTTF for COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • !!!VICTORY IS OURS!!! The SOJ Knights have won the day, completing the final 2020 IPC with phenomenal effort and overall times. Hardywood led the way with a Herculean time of 24:42!!! Tclaps brother (and thanks for being YHC’s rabbit!) As it stands, SOJ has officially decided the Murder Bunny will be fondly remembered as a conquered foe, never to raise it’s ugly head again… (somewhere a bunch of SOJ’s guys are desperately knocking on the nearest wood…). YHC and Boberry have greatly enjoyed the opportunity to facilitate the IPC this year, and suspect the RVA PAX have officially staked claim in the winner’s circle! Keep on the lookout for final scores! YHC, Dr Tryhard

  • Welcoming the IPC to fall

    A dozen strong came out to tackle the last week of the Iron Pax Challenge. A brisk 46 degrees and soggy fields met the pax on the upper baseball field as we have offically hit fall this morning.

    Week 4 was: 10 Block Burpees, 25 yard Murder Bunny, stop for 25 Thrusters, carry block back.

    Round 2: 10 more burpees, 50 yard Murder bunny then 50 Alternating Merkins. Carry coupon back.

    Round 3: 10 burpees, 75 yard murder bunny then 75 Curl-Presses. Back to start.

    Final Round: 10 Burpees, 100 yard muder bunny then 100 Heel touches. Back then finish with 10 final burpees.

    NMS: Glad this and all 4 weeks are over. This one at least kept us on the field and allowed for some mumblechatter. The HRB-IPC setup committee deemed the murder bunny too destructive for the main football field so we opted for the upper field, with less light and taller grass.

    Shiplap set the pace with 26:25 and several others bested 30 minutes. Greenbow knocked it out in 38 minutes wanting to find out what all this IPC stuff was about. The smoker of the day was the 50 alternating merkins. Those ate up a lot of time. Doing them with soaked shoes and cold hands made them all the more fun.

    Several of the PAX made it through all 4 weeks of IPC at HBR. Atilla took a day off since his back was already protesting the Murder Bunnies after watching the video. YHC did not do the IPC last year but was glad so many RVA took it on this year. Besides the DaVille guys using bricks for cinder blocks and NoToll calling the Soccer field a 1/4 mile this was fun to push across the region and F3 nation as a whole. Here’s to the IPC again next year!

    Now who has the guts to take the Q next week at HBR and make us carry around our new Cinderblocks around the AO for 45 minutes?

    PS – No Cinder blocks were harmed in the week 4 IPC or the writing of this backblast.

  • Too Many Words

    No Q as of 10pm Monday, YHC stepped up with something simple.  Here’s the route: 

    All Runners:

    • Richmond Way to Westhampton Way
    • Right to stay on Westhampton Way
    • Continue on Crenshaw Way
    • Right on UR Dr
    • Left on River Rd
    • Left into Batcave
    • Right on Ridgeway Rd

    4s:

    • Right on Roselawn Rd
    • Left on Towana Rd
    • Left on College
    • Through the Robin’s Center parking lot
    • Back to flag

    5s:

    • Right on Fairway View Rd
    • Left on Topoan Rd
    • Left on Towana Rd
    • Continue on Campus Dr
    • Quick diversion up Bostwick Ln
    • Continue on Campus Dr
    • Left on College Rd
    • Through the Robin’s Center parking lot
    • Around the Lake
    • Back to flag

    6s:

    • Same as 5s but stay on College Rd
    • Left on Westhampton Way
    • Right on Crenshaw Way
    • Left on UR Dr
    • Left on Richmond Way
    • Back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    When EF Hutton speaks, people listen, except when there’s too many words.  Sometimes a little goes a long way.  Today’s directions included too many details, like run past the amphitheater and tennis courts and zig-zag across Three Chopt, or make a loop around the dogwalker on Crenshaw.  Next week 23 minutes out, 22 minutes back.  Great to see a couple of familiar faces back out and to have a newbie join the ranks.  Welcome Wacker, weeds, moles, other things, whatever it takes. 

    ANNOUNCEMENTS

    Retreat 10/3

    Cornhole sign up – https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1886940921

    CSAUP 10/23-10/24 Preblast coming

  • It’s lost sweatshirt weather

    5 warrior arose from the fartsack to take on the gloom. YHC always loves to start the week the right way. No COP just start running. Marmaduke needed to log 2 miles so the Pax obliged by starting with a 2 miler through the hood. We returned to the clubhouse to find Bullseye who was doing BYOR (BYORock) Workout. We joined with YHC taking the lead.

    Do 10 each of 5 exercises (curls, overhead press, tri’s, squat, front lat raises) run to end of lot and return. We did 5 rounds. Then switch exercises (curls, lion king, lunges, rock copters) 1 round. Lunge to front of lot for 3 MOM. Time was called.

    Good switch to start with the 2 mile run. Numbers/Names/Prayers to those who continue to affected by Covid and to RBG (god rest her soul and give comfort to family). Announcements: IPC at no toll and various AO’s. Watch out fellas for my kids it is lost sweatshirt weather. YHC took us out in prayer.

  • Batteau Beatdown

    Three gloom warriors posted to Bon Air’s gnarliest AO to get their week started right. Here’s how it went:

    Warmarama: Mosey to the other side of the Stone House for SSH x 20, IW x 15, Helicopters x 15, DQs x 10, Freddie Mercuries x 20, APDs x 10, mosey to the tree line for:

    COP 1: Bear Hike. See that line of five trees? Bear crawl along them and do ascending sets of merkins at each along the way: 5, 10, 15, 20, 25.

    COP 2: Batteau Ultra. IP run (6 does a burpee) around the path from the playground down to the lake and the base of the Hill of Ill Repute.

    COP 3: Triple Check of Ill Repute. Pax 1 runs up hill to wooden bridge (FH 9 marker) and back; PAX 2 and 3 do partner leg tosses. This just sucked. Big time.

    BTTF for some old man stretching.

    COT: Numbers, names, and YHC took us out. Prayers for Florence’s M/I/L, and for the nurses, teachers and other front line heroes helping us through this pandemic. Make it a great one!

  • You want the Anvil or the Pineapple?

    An illustrious 13 came out to take in the night sky in RVA’s darkest AO. With no sign of the possible FNG, the Pax rolled up to the Asphalt Sea for for COP.

    SSH, Helicopters, Don Quixote, Russian Soldiers, Scorpion Kicks

    Down to the top of Lindsay for Lindsays. The exercises were box cutters and carolina dry-docks, with each set being performed with a run in between.

    Alas, we arrive at La Casa de Lockjaw and partner up for triple check. Partner 1 runs down the street, hangs a left, runs around the West Drive Circle, and back. Partner 2 chooses from one of the Monopoly pieces for bench press and Partner 3 performs American Hammers with bricks.

    The Monopoly pieces consist of an anvil, a concrete pineapple, a standard cinder block, and an extra large cinder block.

    Three time through.

    Mosey up to the 3rd Pres back lot for Dora. Partner 1 runs the end of the parking lot and back, while the other partner performs 100 donkey kicks, 200 monkey humpers, 300 flutter kicks. Called a little short due to available time.

    Mosey back the the AO where YHC took us out.