Category: Richmond, VA

  • Respect The Carillon and Stay Positive

    7 Hardchargers showed be up to WDog this morning with the Q open. Swirly called Hells Bells, stated hot potato, and grabbed the Q. BOOM time to work!!

    COP on the bricks, in front of The Carillon-x 10 SSH, x 10 Helicopters, x 10 Don Quixote’s, Planks (lots of positions), x 10 Flutter Kicks, x 10 Reverse Scorpion Kicks, x 10 LBC’s, and finally a Swirly Fav…x 10 Merkins. Time to mosey over to The Stage for individual coupon workout

    Swirly’s Coupon Trifecta- x 10 Burpees (pushing off cinderblock and raising above your head), x 15 Cinderblock Curls, x 20 Cinderblock Squats. OYO and repeat x 3. Mosey over to Love Hill and partner up.

    Starting at halfway point of Love Hill (Hitchhiker was the only one with illumination). Partner 1 runs to gate at the top while partner 2 bears crawls, switch. Exercise 2, lunges and run, switch, Exercise 3, Broadjump Burpees and run, switch till the gate was reached. Q thrown over to Flatline and off to The Field we go.

    4 Corners and Descend down. Corner 1, x 10 Burpees, Corner 2, x 20 LBC’s, Corner 3, x 30 Merkins, Corner 4, x 40 SSH. And back down to the beginning-x 40 SSH, x 30 Merkins, x 20 LBC, x 10 Burpees. Mosey back to the flag with 1 minute to spare. Dead man’s hang till our allotted time was up.

    Number-ama, Name-r-ama, Announcements:

    Bone Thug 10K August 21 at RAMM. Bone Thug is starting at 0500. All PAX must finish their 10K in time to finish with Bone Thug on the home stretch.

    Prayers for Upchuck and his wife’s family.

  • Track it up

    5 men arrived for what they thought would be a typical F3 workout……

    Warm up: mile jog, SSH, imperial walkers, dead man hang, stretching routine which was mostly stolen from my high school track coach who we may or may not have had fired due to a hazing tradition which dated back decades (another story for another time),

    Form work: on the track for 60m of the following: A skip, B skip, high knees, karokae and a few striders.

    The Thang: 4x400m w/ ~1min rest between, 4x200m w/ ~1min rest between. 200s were partner efforts for a 400m (2×200 relay style). Nancy Lopez was on pace for Michael Johnson’s gold medal run when he had to pull up for a hamstring injury. when back to full health, his sprinting will not be overlooked again.

    next up, stairs, bleacher crawls, leg dips then mosey over to a wall. peoples chair ring of fire style with each man doing 10 squats while the PAX enjoyed the imaginary chair. Next up ascending testicles (10 merkins, 10 merkins w/feet on wall at 45deg angle, 20 sec of balls to the wall). Mosey back to the flag for 3min of mary (freddy mercury, LBC, pickle pounders).

    Nice work men, i’ll be bringing some track flavor to my future Qs.

  • First Watch joins the block party fad

    An elite 3 found coupons waiting in the COP. We did:

    COP: SSH, Russian Soldiers, Flutterkicks, merkins, IMperial Walkers. Grab a coupon next to the road. Setup for Triple Check: SitNPress, Curls, and Lunge with Cinder block. 60 Block bench presses. Some Alabama Softball players, then leave block behind.

    Mosey over to Cameron St and down. Way back 10 Merkins on mailboxes on left side, 10 WWIIs on right. Back to HSP (Henrico’s smallest park) and pick up coupon: KB Swings alternating hands, Squats. Over to RRB lot: Bear Crawl half lot, jog rest. Sprint length back to blocks in HSP. Some more Bench presses and Squats. Back to flag for 2 min of mary, shift 20 yards upwind thanks to EF Hutton. LBCs, Heels2Heaven, & American Hammers.

    Announcements: 10k Friday morning at 5:15 or whatever your anticipated 10k finish time will be to get there at 6:15. Iron PAX week one starts next week, still plenty of time to sign up.

    NMS: With 2 of our “softer’ regulars for First Watch at the beach this week YHC wanted to bust out some cinder blocks for a more challenging workout. Last Call and Hutton made it look easy. During the Block curls some of the PAX got flashbacks of Marmaduke’s bicep burner at Dogpile.

  • F3 Iron PAX (RVA Style)

    F3 Iron PAX (RVA Style)

    It’s that time of year again. Not only a time where the leaves change and the smell of pumpkins and their related spices are omnipresent. No, YHC is referring to the F3 Iron PAX challenge. This a challenge is amongst F3 nation. A chance to push and better yourself while talking some smack along the way.

    Dr. Try Hard and YHC will attempt to lead the challenge in RVA this year. It will take place the first 4 weeks of September. We will hold it at NO TOLL each week, same as usual, Tuesdays at 5:30am! If there is a requirement for weights, a track, or pull up bars we will hold it at a different AO as needed. No need to change what you do! Just post at normal days/locations. Changes and any new info will be posted on Slack.

    The pre-blast from F3 Greenwood is below which explains it a little more. Use this to sign up and rep F3RVA. (RVA is an option for region when you sign up).

    https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

    Also, if this still seems Greek to you search the youtube for “f3 ironpax challenge” and it shows the explanation videos for previous years challenges.

  • Swamp nether avoidance

    Four regulars and an FNG posted for yesterday’s Punisher. Heavy rain at the start of the workout, but matters cleared up long enough for 45 minutes of action.

    Startup of warmup with E.F. Hutton and YHC with additional PAX members arriving via clown car a few minutes after start. COP with 25 x Side Straddle Hops, 15 x Imperial Walkers, 20 x Helicopters, 15 x Don Quixotes, 15 x Hillbillies, 15 x Russian Solders, and 25 x Arm Circles (small only, forward and reverse).

    Mosey around the school to the outdoor classroom for a Jack Webb-style sequence with Decline Merkins and Dips. Began with 1 Decline Merkin and 4 Dips and, adding 1 more Merkin each round maintaining the same ratio of one to another , worked our way to 10 Decline Merkins and 40 Dips.

    Continue the mosey to the playground for a second Jack Webb-style sequence with Jerkins and Unweighted Overhead Presses. Began with 1/4 and ended with 10/40.

    Relocate to the nearby blacktop for Plank medley with a little more jogging. Line up, with social distance, at the edge of the blacktop in Straight Arm Plank. First guy runs to the map of the US of A painted on the black top, puts a foot on a state beginning with “A”, calls out its name, and runs back to the group. Where no state starts with the letter, find one that has the letter in the name, or a city with the name, or whatever. Worked our way through the alphabet and through Plank variations – Elbow, alternating raised arms, and Reverse, to name a few.

    Jog around the school to the covered area for some quick Mary. Take turns calling out the name of a childhood pet and all PAX spelled the pet’s name in the air using our feet and tracing the air in block letters. Finish one round and lunge to the nearby concrete circle within the parking lot for COT. YHC took us out.

    YHC appreciates catching up with E.F. Hutton at Punisher for most of the summer. Glad to see Tricycle and Animal back out after a few weeks off and also glad these guys brought out FNG Flea. Welcome Flea!

  • Clown Car of 1?

    An even dozen warriors came out to battle the elements of sunny and 70 degrees at No Toll this morning. YHC saw the open Q slot yesterday and decided to make his inaugural No Toll Q. Rolled in from NM with solo, sans clown car. According to the dude lurking the workout this is what went down.

    COP- 30 SSH’s, 10 DQ’s, 10, Cherry pickers, 10 Helicopters, !5 Arm circles, 10 Merkins, 20 Flutters, 20 Dollies, 20 LBC’s.

    The work- Triple check- Runner around full parking lot with Merkins and LBC’s for the others. 4 corners lady of the night style (10 Drydocks, 20 squats, 30 Merkins, 40 jump squats. 2nd round straight 4 corners with 20 hand release merkins, 30 WWII’s, 40 monkey humpers, 50 SSH’s. (Thanks last call for suggestion of monkey humpers, I was thinking of something far harder). Parking lot breezers 3/4 sprint mosey back, then full sprint X 3 rounds, Shuffle the lot to and fro. Bernie sanders the lot then mosey back, Then back to flag.

    Strong work today fellas. I counted 2.6 miles. After yesterday’s Florence insanity the run felt good (Bullseye can attest).

    Announcements- 3rd F tonight on line.

    Prayers- Good to have Doozy posting strong again.

    YHC took us out in prayer. Thank you gentleman, it is always an honor to lead. Nice to have my first No Toll under my belt.

  • A cool morning at the Ridge

    A lucky group of 8 men arrived to find a less humid and rather pleasant morning in the 60s at Heartbreak Ridge. Here’s what went down:

    Mosey to the basketball court for COP

    SSH, Russian Soldiers, Arm circles, LBCs, merkins, imperial walkers

    Next, mosey to the track for 4 corners: 10 burpees 20 merkins 30 jump squats 40 monkey humpers.

    Step over to the pull up bar for 3 sets of 8 with pax holding plank after 5 Merkins.  Switched to burpees between the sets, then to dips between the sets.

    Why not rinse and repeat the 4 corners – 10 burpees 20 merkins 30 jump squats 40 monkey humpers.

    Honeydo was looking longingly at the bleachers, so we stopped and did sets of 10, 20, 30 and 40 box kicks with SSH between the sets

    Having stayed dry long enough, we ventured over to the Ridge for Dora – 100 SSH, 200 LBCs, 300 flutter kicks. The bottom of the Ridge was a bit swampy, but refreshing.

    We moseyed back to the flag, with a little bear crawl and polar bear for good measure. Finally the Pax knocked out 44 SSH to honor YHC’s birthday (from last week). YHC took us out.

    Bone Thugs 10k this Friday at RAMM. DTH has the 3rd F tonight.

    It was a pleasure as always. See you in the gloom.

  • We already did those.

    8 guys including an Fng (Welcome Outage who works for Dominion) and 2 LIFO’s (YHC included) tackled the workout this morning.

    When YHC got there after not being able to find his key, Helix had already gotten the whole thing started with the COP consisting of a few exercises including merkins and crabcakes.

    YHC took over the COP and we did some more merkins, Russian Soldiers, Dirty Dogs, Alternating Shoulder Taps and Imperial Walkers

    Mosey to the Tennis Court for some 4 corners
    Run the court
    10 merkins, run the rest of the court
    10 merkins, 20 lbc’s, run court
    10 merkins, 20 lbc’s, 30 am ham, run court
    10 merkins, 20 lbc’s, 30 am ham, 40 SSH

    bernie sanders, 30 am ham, 20 lbc, 10 merkins

    spread out along the long lines of the court
    Bear Crawl — at every singles and doubles line do 10 2 count mountain climbers

    Mosey to the road
    Every light do 10 merkins, 10 jump squats, 10 ball dippers

    Parking Lot Tracers

    Circle up, do 10 of each exercise called by every member of the PAX
    included merkins, WW2, mountain climbers, DQ’s, and others

    Numbers, Names, etc.

    YHC thought he was going crazy this morning when he couldn’t find his car key. Not good. Went back upstairs to the bedroom and stepped on it. Found it! Everything else went fine this morning. Welcome to Outage (Robbie Chenault) who works for Dominion. Good having you out there this morning. Peace!

  • A Great Morning For A Run

    With temps below 70 for the first time in months, two davillians came out to start their weekly miles off right.

    YHC got some extra distance in by starting at Rutland clubhouse. 4 miles for Sludge and 6+ for YHC

    1st loop for the upcoming Daville 35 has been finalized

    SPIT ON THAT

    Side Note – Mud Face and No Idea were around as well

  • Crossy Road

    An excellently divisible twelve showed up for Hoedown on the the first cool morning in a while. After a hasty sign up for the Q at 5:20, YHC got us going with a mosey to the closest Third Church parking lot:

    COP: Deadman hang // Helicopter // DQ // Crabcakes // LBCs // Merkins // Peter Parkers // Pickle Pounders // Lt. Dans // SSHs 21s. Mosey to next parking lot.

    Dora with a Coupon: 100 Curls // 200 2x Flutter Kicks // 300 Squats with Coupon. Run the circle. Mosey to back parking lot

    Windsprints: Group 1 sprint to other side of lot and back, Group 2 plank. Switch. 5 times. Mosey to Field behind School.

    Triple Check: Merkins // WW2s // Run to bars, 5 pull ups, run back.

    Numberama, Namerama, YHC took us out.

    NMS: Crossing over Forest Ave. has never been so dangerous. As we crossed, multiple vehicles came speeding down the street both directions, breaking up the pax and causing confusion and at least one fall. Why so many people were driving around so fast so early in the morning we do not know. Thankfully no one was flattened.

    Pray for Wojo- he’s getting married on Saturday! We suggested he get married at Hardywood’s on Saturday and his bride could come down the aisle on an El Paca. He seems very interested.