Category: Richmond, VA

  • A Highly Disinterested PAX

    Three F3RVA GMs escaped the fartsack to pay penance to the Fantasy Gods in the third inaugural F3 RVA Fantasy Football review.  Seven more with little to no interest in the theme of the day hopped on for the ride.

    THANG

    COP (In honor of the Playoff Teams)

    • Honeymoon (7-6) – Copperhead Squats x 7
    • Viral (7-6) – Snow Angels x 7
    • Sparky (8-5) – APDs x 8
    • Loose Goose (9-4) – Hand Release Merkins x 9
    • Opus (11-2) – Smurf Jacks x 11

    Beatdown of the Year: Loose Goose over BT week 10 by 85 points – 85 LBCs OYO

    The Good:  Opus 11-2 (13-2) Champion, 2,039 Points Scored, 4 Weekly Beatdown Awards

    • Opus Trivia
      • Fantasy MVP?  Lamar Jackson # 8 – 8 Burpees OYO and a Lap
      • RB of the Year? Christian McCaffrey # 22 – 22 Merkins and a Lap
      • WR of the Year? Michael Thomas w/ 149 Receptions – 149 Monkey Humpers and a Lap

    The Bad: The Usual Suspects (Wilson, Marmaduke, DK) 37-80 All-Time Combined Record, 0 Winning Seasons

    • 37 – DK style Bob and Weave (19R/18L)
    • 80 – Wilson’s Boxing Cockroaches

    The Ugly: Marmaduke “The Toilet King”– 3 Straight Toilet Bowl Appearances, Loser of 2, 11-28 All-Time

    • Beast – Freddie Mercuries, Jump Squats, American Hammers, Merkins, Mountain Climbers, Burpees

    Marmaduke’s Revenge – 5 Forward/ 5 Backward Sprints across Parking Lot

    Mosey Back to Flag for 2 Minutes of Mary

    Numberama, Nameorama, COT

    MOLESKIN

    Season 3 of F3 RVA Fantasy Football comes to its conclusion with the man who owned the league from start to finish on top.  Congrats to Opus and his unstoppable group of Lamar Jackson, Austin Ekeler, Michael Thomas and the Patriots Defense.  YHC was arguably the hottest team in the league at the end of the season, but it was too little too late for the Bandandits, alas disappointment, but the future is bright.  For many teams, ahem DK and Wilson, it was business as usual.  The business of losing.  BT joined them, while Sparky had his best season and Flatline once again missed the playoffs by a hair.  In the end only one team could bring up the six.  Marmaduke was a fantastic draft host and put up a respectable regular season, but once again found himself in the Toilet Bowl for the third straight season, snatching that coveted title away from DK.  Thanks to all who participated and YHC looks forward to next season.  Apologies to the innocent bystanders caught up in today’s Q.

    ANNOUNCEMENTS

    Convergence 1/1 @ The Forge 7am

  • HP at HBR

    A Nifty nine PAX closed out Nineteen in Hot Potato fashion at Heartbreak Ridge. Several Wahoo PAX were tired from the late finish of the Orange bowl but needed a last 2019 Big Data point. Here’s how it went down:

    COP: Honeydo – SSH, Don Qs, Arm circles, Merkins, Flutterkicks, Scorpion Kicks. Hand to Handshake:

    Mosey to “Danger Zone” for Triple check – Run loop of PES lot, Merkins, & Kimchi Twists. Hand Q to Seymour- Mosey to Honeysuckle hill for 6 rounds of Bear Crawl up & run down. Hand off to Mr Holland, down to track for shortened Track beast: 1st lap Merkins, 2nd Lap Merkins + WWIIS, 3rd Lap – Merkins, WWIIs, & Burpees (ouch). Attila took us back to flag for 75 secons of mary & COT.

    NMS – Good final beatdown of the decade at HBR. Nice to have 9 strong out. YHC has taken the liberty of naming the corner section of PES as the “Danger Zone” with the giant exposed propane tank and low hanging powerlines. Hitchhiker’s Kimchi Twists, after debuting at Hoedown yesterday, made their way to HBR. Will they spread to SOJ and Daville next? Guess we’ll see in 2020.

    Mr. Holland pushed the PAX on the 3rd round of the Track Beast with Burpees. Those 3 Laps ate up almost 20 minutes. Good thing Splinter was not here as Mr Holland was not up for sharing the potato.

    Squeaker and LinkedIn made the rest of the PAX look slow as usual, but still good to have them out. Bodos drove past Spider Run to get a full body beatdown, always welcome out at F3RVAs brightest AO.

    CONVERGENCE tomorrow at The Forge 7:00. Let’s have so many PAX there that DTH cannot try and spring his Cabers on us.

  • Running-out the Decade

    A dirty dozen turned out for the last spider run of the year. The following routes were a little bit heavy on distance and carried a fair amount of elevation:

    4 milers: Ridgeway to Fairview to Iris. Cross Three Chopt and head toward Grove. Take Grove and make a right at Oak. Take Oak to Cary and return.

    5 milers: Ridgeway to Fairview to Iris. Cross Three Chopt and head toward Grove. Take Grove and make a right at Oak. Take Oak to Cary. Cross Cary to Hillcrest. Run to bottom of (West) Hillcrest and return.

    6 Milers: Ridgeway to Roselawn to Campus Drive. Cross Three Chopt and head toward Grove. Take Grove and make a right at Oak. Take Oak to Cary. Cross Cary to Hillcrest. Run W/E Hillcrest loop adding Charmian-to-Pocahontas loop.

    Saab abides

  • The Way to End 2019

    Four men stepped onto the grounds of Atlee High School for one last bootcamp of 2019. This is what occurred.

    COP

    • SSH – 19 IC
    • Don Quixotes – 20 IC
    • Arm Circles – 14 small, 5 big, reverso IC with 15 small, 5 big
    • Helicopter – 19 IC
    • One Leg Front Lounges 10 IC then switch legs – 10 IC
    • Side Lounges – 19 IC
    • Backwards Lounges – 20 IC
    • Merkins – 10 IC
    • Angled Knee Jumps – 10 IC
    • Hand to Foot Mountain Climbers – 10 IC

    The Thang

    100 Burpees – Partner up – As one partner runs around the inside bus loop, the other partner does burpees. Switch until your group reaches 100 burpees.

    Lat Hangs/Merkins – For a 15 count, PAX could hang from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. YHC and Bulkhead lead twice. Corned Beef and Spike led once for a total of 6 sets of Lat Hangs and Merkins.

    Plank-O-Rama

    • In Plank position – Merkins/Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to Back Plank – Drop butt and raise- 10 IC
    • Rotate to Side Plank – Drop hip and raise – 10 IC
    • Rotate to front plank – Rotating elbow planks – 10 IC
    • Mountain Climbers – 20 IC
    • Rosaletas – 19 IC
    • 6-Inches – Count down from 20 – 0

    COT

    Name-o-Rama, Number-o-Rama, YHC took us out.


    NMS

    As I closes out 2019, I would like to thank F3 RVA PAX members for all of the great memories and workouts over the course of the year.  Well done today Bulkhead, Corned Beef, and Spike.  

    I hope that everybody has a safe New Years.  See you in 2020!

    Announcements

    Thank you for letting me lead you this morning!

    Gotta Run!

    Phonics

     

  • I should have checked the Weather App

    3 Davillians enjoyed Spring like temperatures for the last run in Mechanicsville for 2019

    Mud Face and No Idea dress like how it should actually be like in December got in their normal 3ish miles

    YHC took it easy and got in 4

    SPIT ON THAT!!

  • Wish J’ville a Happy Birthday

    Four posted for the last Punisher of 2019. Backpedal across the parking lot for initial Circle of Pain with 25 x SSHs, 15 x IWs, 15 x Russian Soldiers, 15 x DQs, 15 x Hillbillies, Arm Circles (forward, reverse, big, and small), and 10 x Susan Somers (per side). Mosey off the lot and into the grass.

    Begin Group Bearimeter, counter-clockwise, of front school yard. PAX member counts out ten Bearcrawl “steps”, then we all flip and complete 15 LBCs. Next guy counts out ten, then LBCs. And so on, taking turns counting and finishing LBCs. At each of the first three corners, we completed Lindsays – at the first one, Squats and Reverse Crunches; at the second one, Merkins and Mountain Climbers (single count); and at the third one, Overhead Presses (Jack Webb-style) and Flutter Kicks (single count).

    Upon reaching the edge of the school wall, we halted the Bearimeter, hopped up and moved to school wall for People’s Chair variations – PAX members take turns counting down from 20 as we complete Regular People’s Chair, Right Leg Out, Left Leg Out, Right Leg to the Side, Left Leg to the Side, and Regular.

    Finish with stretch and COT, and YHC took us out. Happy Birthday Johnsonville. Good having you back, Nightcrawler. Nice work EF Hutton and Dial-Up.

  • Festivus

    Four of us posted for the pre-Christmas Punisher. We met in the Holton parking lot, moseyed to the grass for a warm-up, then jogged around the school for about 10 minutes of exercises.

    Thereafter, we moseyed a couple of blocks into the Bellevue neighborhood to Dot’s Back Inn for some fellowship.

    Enjoyed catching up fellas – hope you had a good Christmas.

  • The hottest of potatoes

    7 of RVA’s most coolest cats attended a Q-less Hoedown and this is what transpired:

    Upchuck – kicked it off by a wrong-way mosey around the loop and moved into the COP

    Gomer Pyle – finished off the COP and moved to the Loop to Bear Crawl between arrows and 10 Merkins at each arrow for the first half, then Crabwalks with WWII’s for the second half

    Garbage Plate – Lungs across the Parking Lot a then another wrong-way run around the loop (thanks Upchuck) followed by a People’s Chair. Lastly a Crawl Bear up the ramp to the Door.

    Hitchhiker – Partner up on Recess Blacktop – first partner runs to opposite fence and back (that Blacktop is a Slipping Slide when wet) second partner completes Kimchi Twist ***new exercise brought to us by Hitchiker borrowed from his military service time*** Rinse and repeat 3 times

    Handshake – Partner Wheelbarrow from steps up to the Ramp and then to the Door, switch when needed.

    BoBerry – excellent 10 count, best. one. ever.

    Handshake – Triple Check – Partner 1 Runs and 5 pull ups, Partner 2 WWII’s, Partner 3 Donkey Kicks

    Time ended.

    Announcements:

    Convergence at The Forge at 7:00 on January 1st (Huguenot High School) brought to you by Dr. Tryhard. Coffeteria to follow at the Einstein’s Bagels at Stony Point (shopping center, not the mall).

    Gomer Pyle is looking to start a West End run on Friday’s. At this moment Deep Run Park is being thrown around, but during the winter (at least) the Gates would not be open in time. It would be a great way to bring more West Enders into the F3 fold.

    NMS – Hot Potatoes are rare at Hoedown, but they are always fun. It was nice to see Boberry come from the Brandermill/Woodlake area. Also it appears Hitchhiker is becoming a regular at Hoedown. Splinter was saddened by not having enough time for him. He said he was planning on completing 1 minute of Burpees if time had allotted.

    We finished with Coffee at Starbucks. Everyone but Splinter was in attendance, YHC thinks his feelings were still hurt even though he said something about needing to go home so his M going could exercise.

    YHC has enjoyed his time with the men of Hoedown. YHC looks forward to 2020 with you men.

  • Throwing around heavy balls

    Three strong Pax , with one out-of-towner, but a RVA holiday regular, gathered for some medicine ball fun.

    COP--Helicopters, DQs, Plank-o-rama, SSHs

    Mosey to picnic table. In incline position migrate clockwise, then counterclockwise around table.

    Mosey back to the circle for a medicine ball/burpee/running triple-check. One pax picks up and throws the medicine ball forward repeatedly progressing around the circle, one pax does burpees, and the third pax (the timer) runs around the circle, relieving the pax doing burpees who then catches up to and relieves the thrower.

    Round 1–Granny throws. Round 2–chest pass, Round 3–overhead, soccer pass, Round 4–right hand shot-put, Round 5–left hand shot put.

    Mosey to tennis courts for some medicine ball animal walks. The route was across the width of the tennis court and back. Each Pax did each exercise once.

    Round 1. Polar bear, bear crawl pushing medicine ball ahead of you, crab walk.

    Round 2. Bear crawl, crab walk with medicine ball on chest, lunge

    Mosey back to the circle to play some medicine ball catch. Any time ball is dropped, all pax do 3 burpees.

    Round 1. 2 pax stand about 1 feet apart and pass medicine ball back and forth while the other pax runs the circle.

    Round 2. Same, but passes are with right hand.

    Round 3. Same but passes are with left hand.

    Round 4. One pax planks while other two run around the circle side-by-side passing medicine ball back and forth while running.

    Round 5. Same as round 4.

    Mosey back to the VSF for some medicine ball clockwork. Pax places feet on medicine ball in plank position at the center of the clock and rotates their body clockwise and counterclockwise around the circle. The other pax plank while waiting their turn.

    Moleskin. This workout was generated when YHC re-discovered an old workout manual he had been given a decade or so ago. YHC decided to make his own medicine ball, by filling an old basketball with sand, sealing it up with a bicycle patch and several layers of polyurethane. This creates a ~25 pound medicine ball. YHC made 2, but one broke during the workout (its rubber was severely degraded prior to making it, so not surprising). YHC would be happy to make some more for the PAX–just donate an old outdoor basketball that is in decent shape. A small basketball “pop-a-shot” would also be useful and makes a 15 pound ball.

    The workout itself was quite fun. It is quite challenging to throw a heavy ball and also hard to catch a heavy ball thrown at you–it requires full body cushioning, which made for a good workout. YHC actually accidentally dropped the ball when placing it on Swirly’s stomach for the med ball crab walks–thankfully it missed his groin by a couple of inches. Coordination on the side-by-side running led to some hilarity also.

    All in all a different type of workout and quite fun.

  • Abacus!!

    Six men of F3RVA took to the trails and roads this morning. YHC was joined by Faceplant, Helix, and our out of town former RVA resident Abacus. We ran the standard loop south to north. TYA ran that and then some. Saab ran an indeterminate amount but I’m sure it was a lot. Great conversation and fellowship in our four man crew. Good to see Abacus.