Category: Richmond, VA

  • Fan in the Fall

    A lucky 13 converged for some mileage in the Fan. It was great to see everyone and catch up. Weather was perfect this morning for running.

    Labrat took us out.

    TYA has a CSAUP coming up with more information available soon via preblast. October 23 relay race from Richmond to Jamestown and back. Run teams, bike teams, and run/bike teams. YHC recommends a canoe/kayak option as well.

    The Routes

    East on Grove and a right on Thompson, left on Floyd. Take a left on Shields with 4s taking a left on Grove back to the flag.

    5s/6s continue north on Shields with a dog leg on Allison to Monument. Hang a left and head west, turning left on Commonwealth. 5s take Commonwealth back to the flag.

    6s take Commonwealth to Patterson and head west with a turn on Wisteria (for those who wanted a light 6 aka 5.87 miles) or Lexington (for those who wanted a proper 6 aka 6.21 miles) to Grove and back to the flag.

  • BONE RUBS

    The dog making it an even dozen beating hearts in the Forge gloom embraced the following deal of fate:

    The THANG:

    COP #1:

    • Welcome & F3 Disclaimer
    • Variable DTH-style warmerama in front of the school

    COP #2:

    • Mosey down to the middle school awning, surprisingly lit up for once
    • DTH whips out the F3 DECK
    • Randomly chosen PAX chose three cards for a Triple Check:
    • Stationary men complete High Slow Flutters & LBC’s, while runner High Knees it out to the roses and back.

    COP #3:

    • Mosey to the front of the middle school
    • Choose three new cards (Am Ham’s, Freddie M’s, Rosalita)
    • Complete x50 of each OYO with a loop run between

    ***BONUS ROUND***

    • Entertaining mumble chatter from BoneThugs gave birth to a brand new exercise “Side Straddle Pickle Pounders”, endearingly called BONERUBS. Imagine a plank jack followed by pickle pounder each side as a 4-count.
    • PAX enthusiastically completed x10 IC

    COP #4:

    • Mosey to far side lot of middle school
    • Choose two cards for Elevens (Merkins & Dips)
    • AYG run between sides of lot
    • HARDYWOOD Mary for the SIX

    COP #5:

    • Mosey to the Amphitheater 
    • 3min of Box Jumps up & down

    Mosey BTTF for COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Nothing planned except to have the F3 deck in hand, and as always, the deck did NOT disappoint. Decided to switch things up with random PAX pulling random cards to determine the pain at each COP – turns out it was mostly core today. Don’t know about the rest of you guys but YHC’s pelvic adductors (inner groin) are super sore – assuming it was those 50 rosalitas. Keep posting and keep headlocking fellas! SYITG, YHC, DTH

  • Port Cochere

    12 warriors posted in the pre rain gloom for a good beatdown at MM. At least 3 PAX made their way to the AO via foot or bicycle.

    The thang: COP at side of Mary, Saab started us off with Don Quixote, then to some WWII’s and finish with Helicopters. Mosey to alley way, stop at each pole/tree. Merkins, WWII, SSH and LBC’s along the way. Mosey to the Port Cochere, pair up. One pax runs, 50 merkins, 100 SSH, 150 WWII (reduced to 50) and 200 LBC. Mosey to side yard, Bear crawl/crab walk between trees, alternate merkins and SSH at trees. Mosey back to school stoping along the way for 25, 20, 15, 10 and 5 WWII’s. COT and Saab took us out.

    NMM: Field trip day to First Prep Church. We ambled our way to the church via Grove and came back via Cary. Cary is a little more dangerous, but there is a sidewalk to run along. Watch your head along the way because there are a tone of low hanging branches along the way.

    Lots of mumble chatter about the IPC and form this morning. If an exercise is worth doing, it is worth doing it with the right form so you can actually benefit from it….

    TYA OUT

  • Grid Iron Ad Lib

    Beautiful fall day for a workout and fortunately a great group of men posted that morning. Even had a FNG, (thanks to Hand Shake for recruiting Mittens).

    Began with a warm up in the parking lot and then 11’s at the pull up bars (Pull up and Dips). Short mosey to the soccer field for an ab workout of 4 Corners (5 Heels to Heaven, 10 LBCs, 15 Flutters, and 20 WWIIs), followed by a round with an incremental 5 of each. Was thinking a third round, but after our recent Convergence at Grid Iron…we didn’t need more abs.

    On the mosey to the football field the Q called an audible (it’s what happens when you get old and your body tells you to stop), and decided not to do Attila’s favorite, The Beast. Went to picnic tables for 3 rounds of 20 Abyss Merkins and Step-Ups and then to the playground for a Ring of Fire, and American Hammers (after all, it was recently Sept 11th). Then a mosey to the building for 3 rounds of 20 Donkey Kicks and Chicken Peckers. Ended with some stretching.

    Happy to welcome Mittens to F3 (snow gloves to an F3 workout in Sept gets you that name).

  • Arm Day

    Time to shake off the Iron PAX challenge and throw around some KBs.  Today was arm day at Circus Maximus, and 3 noble warriors set a quick, solid pace to finish this workout.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm Circles – big and small
      • Helicopters
      • Merkins
      • LBC
    • Deck of death – each card is 12 reps, with the suite determining the exercise
      • Hearts – curls
      • Diamonds – high pulls
      • Clubs – Overhead/shoulder press
      • Spades – Sit ‘n press/Louganis
      • Joker – burpees
    • COT with YHC taking us

    Great work by the PAX today.  Great pace, high reps for the arms and shoulders.   We made it through the deck. Where is Byproduct?  Get your 15-20 KB out of the fartsack and join us brother!  Prayers for those that are still healing from injuries.  See you in the gloom brothers!

    God is good all of the time!

    Attila

  • One Last Time

    10 Davillians got in a Bro Code run this morning to get in one last practice run before the race on Saturday

    We skip Knollwood and Bojangles loop and got in 3 miles.

    The PAX looks strong and ready for Saturday

    SPIT ON THAT!!

  • Saved by Doozy

    YHC was resigned to doing the Iron Pax with the 3 Iron warriors this AM. Not that there is anything wrong with that. No New Marketeers in tow and wolf light numbers I was resigned to joining in the fun. Asked Doozy on arrival if he wanted to join and he grimaced so away we went on a Nancy Q.

    Mosey to front bus loop for COP: 20 SSH, 10 DQ, 10 cherry pickers, deadman hang, 10 merkins, 15 LBC’s, 15 dollies, 15 flutters. Mosey to light pole

    Light pole alley escalator. Start at 10 reps build by 10 up to 90 completing reps on each end with run in between. exercises 10 Drydocks, 20 jump squats, 30 WWII’s, 40 merkins, 50 Squats, 60 Merkins, 70 Mountain climbers, 80 Monkey humpers, 90 second plank/90 second AG. Off to tennis courts for a quick 4 corner with 20 SSH’s on corners. To the wall for 2 rounds of donkey kicks with peoples chair in between.

    Gypsy, Boberry and Florence did Iron Pax round 2.

    YHC took us out in prayer.

    Doozy sometime a party of 2 is good, it was great mumble chatter and I appreciate getting to know you better. Make today awesome!

  • Spontaneous Wednesday Run

    5 Davillians enjoyed a cool morning run on this tapering week. The route was the Rutland loop without Bojangles for 4.35 miles

    3 days till our race

    SPIT ON THAT!!

  • So much for the Bloody’s

    three musketeers (not to be confused with the ACTUAL Three Musketeers) emerged from The Fartsack for Round 2 of Ironpax round 3 for two of them, and Round 1 for YHC.

    The Thang – Ironpax Round 3. A bunch of push ups and Squats while running 3 miles. No records were broken, we aren’t No Toll.

    Announcements – None.

    NMS – A group text in which YHC mentioned sadness to missing the IPC # 3 and then Gypsy responded something along the ways of “i’d be happy to do it again with you” GAUNTLET THROWN DOWN and here we were. Honeydo said he’d be there to watch and drink Bloody’s, but somehow that turned into Honeydo completing it again. This was a experience for YHC that showed how much a brotherhood F3 is. If there was ever a time that YHC felt like he was “in” to the brotherhood it was today. Re-doing the IPC #3 “just because” someone missed it. Thank you, gentlemen.

  • OC Q’s SOT again…

    YHC grabbed the Q sheet Tuesday night. There was some hesitation knowing that Tobit would likely give YHC a hard time for grabbing yet another SOT Q sheet. ‘Shake it up a bit man!’

    Warmarama was as follows: SSH, Imperial Walkers, Copperhead Squats, Donnie Q, Merkins and LBC’s. After warm up a slight jog to the bleachers for the workout.

    Side 1: 25 Decline Merkins, 25 Lunge Step ups, 25 Dips, 25 Carolina Dry Docks and 25 of something else I can’t remember. Following completion, head down the steps, around the track to the other side of the field for side 2.

    Side 2: 25 heels to heaven, 25 hello dollies, 25 WWII, 25 side dips (25 each side), 25 burpees. This portion was definitely not Bullseye friendly but he did his own thing successfully as always. Jog around the track back to the bleachers for a repeato of side 1 and side 2. Doozey led the way as usual and got an extra lap around the track for his hard work.

    A few extra minutes remained so we made our way over to the parking lot hill for a single round triple check. 1 run up the hill , 1 hold plank , 1 WWII. Then back to the flag. Honeymoon, POG and Tobit joined the PAX following their morning run. Very proud to report that POG had intestinal fortitude during the run.

    YHC was very pleased to hear some members of the PAX complaining about how difficult the workout was and how quickly it went by.

    Announcements: Cornhole tournament weekend of October 3. Tobit reported his Mom had successful hip surgery.

    YHC took us out in prayer. Thanks for letting me lead once again men. It’s always an honor.