Punisher with Pub in October had two participants. We spent a few minutes working out at Holton, then moseyed to Dot’s Back Inn. We sat on the patio as a follow-up episode to an earlier Diners, Drive-Ins, and Dives show was being filmed in the building. Neither of us sought camera time during our visit. There are others in our F3RVA family that would have loved a little TV time. You know who you are. We were there for the beverage.
Category: Richmond, VA
-
The hard that is softer
Nine PAX posted in cool temperatures and on the last Daylight Saving Time morning of 2019 for GridIron. Spread out in the parking lot, pick a parking lot row (short line), and complete 1 Burpee and 5 SSHs. Jog to the end of the short line and do the same. Complete six rounds. Assemble in a circle for Invisible Jump Ropes, Hillbillies, Don Quixotes, Suzanne Somers(es), Off Tempo APDs, and some Arm Circles.
Line up and march west in Mobile Imperial Walker mode. Last guy runs to the front of the line Indian Run-style. Continue out to Pouncey Tract Road and take a right on the walking track – stop at the edge of Striker Park.
When last we visited Striker Park, the parking lot had a sand and gravel surface with spaces marked by horizontal wooden posts. Successful fundraising and solid contractor selection has transformed this lot into a smooth, well-marked surface with markings helpful to an F3 effort. We split into three groups of three and each group starting at the southern edge of parking columns with one group starting with 3 Merkins in each parking space, a second group completing 3 Squats in each space, and the third group completing 3 Rosalitas. Rotate into a different column and complete a different exercise coming back. Continue until all groups have completed the first three exercises.
Staying in our groups, move to the three remaining parking columns for different exercises – alternating, this time, 2 reps per space of, in different columns, Carolina Dry Docks, Two-Count Side Lunges, and Two-Count Flutter Kicks. With just a few minutes to spare, we jumped the ditch and headed around the Pickleball Courts to a picnic pavilion for one set of 25 Bench Kicks. Up and mosey back to the start. COT and YHC took us out. Coffeeteria at Einstein’s afterwards, as per usual.
Blue Moon is tackling the full Marathon in a couple of weeks. May shift GridIron closer to town so GridIroners can sweat and then take positions as spectators. Details later on workout shift.
-
No trick, all treat
Three posted, costume-free, for a Halloween Circus Maximus. Warmup in the parking lot included SSHs, IWs, Kettlebell Swings, Nose-Wiping Merkins (on downstroke, drag your nose across one hand and push back up – on the next downstroke, wipe on the other hand – per Offshore), among other things.
Shift to adjacent numbered parking spaces nearest the school (spaces numbered in the 160s range) – begin with a set of 10 Two-Handed Overhead Presses, follow with a set of 10 Hanging Squats, then jog across the parking lot and return. Return and complete another set of 10, then another and so on until 16 rounds completed. Final round included bonus reps for the sum of the figures in the ones digit in our chosen parking spaces.
Tag Offshore who moved us to the nearby bus loop for a Mobile Lindsay – starting with 30 Weighted Walking Lunges and 10 Two-Handed Upright Rows. As for stationary Lindsay, next round reduced the reps for the first exercise by 5 and increased for the second by 5. Finish with 10 and 30 of each. Alternated lunge weight carry between suitcase carry on odd sets and passing the weight under our lunge leg on even sets.
Circle up under the bus shelter for upright Ring of Fire with one guy completing 10 Two-Handed Curls while the other two hold weights straight out – finished three rounds. Hit the curb for three sets of 15 upright Lawnmower Pulls (for each arm), on our backs, three sets of Pullovers and Skull Splitters. Finish with a minute or two of stretching. COT and YHC took us out.
-
Q for Tomato Run?
No Q signed up today as I was last and able to type the BB that makes me the Q. We had two groups run today where Mud Face and No Idea do their route around the school buildings.
Craney Island Route – Trout, Marco Polo and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring Baptist Church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Thanks to Marco Polo’s pace we all posted a sub 8:45 avg mile pace for 4 miles. We did 25 merkins to get our merkin challenge reps going for the day.
Numberama, Namerama and Marco Polo took us out.
No Idea – Safe travels today on your business trip we will see you soon.
-
Dumpster diving at Hoedown
Eight eager PAX picked up a LoveSeat on the side of the road to make it an odd number 9 for some Merkins. We also did some other stuff:
COP: SSH, Merkins, Imperial Walkers, Hairy Rocketts, Merkins, Flutterkicks, Scorpion Kicks, Merkins. Mosey over to 3P dark lot for 4 corners: 20 Merkins, 30 WWIIs, 40 JumpSquats, 50 LBCS. Alternate run & bear crawl.
Over to Rite Aid lot: 4 Rounds of 10 Merkins, backwards run length then 5 Burpees. Back to TES, the blacktop: Broad Jump across, 20 Merkins then lunge back, 15 Heels2Heaven. Repeato x3. With parking lot lights finally on head over for: 5 Merkins per arrow, bear crawl around loop.
Back to Flag for Upchuck APDs, Hello Dollies, Freddy Mercury, & finish with 20 merkins. YHC took us out.
NMS: First legit cold morning of the fall with temps at 33. Long sleeve weather (SOP natch’) with some opting for hats as well. YHC was expecting more attendance with 5 am feeling like 6 am but 9 strong we were.
Plenty of merkins this morning, total count was 280 for those in the challenge. YHC decided afterward to sign up at day 4. Never too late sign up! Good to see Ponch and Love Seat back out in the gloom. Now if we can just get Keymaster and Slurpee back out at Hoedown…
-
10 days on Tinder
8 PAX ran through Midlothian at varying speeds and distances. Highlights were the 2nd F where one PAX member regaled us with stories of the terrifying and sometimes wonderful 10 days he spent on Tinder.
-
The Long Cut
By 0700, a PAX of 3 including 1 K9 had emerged from the gloom, ready to take full advantage of an extra hour. The North Bank Trail was closed between the pump house and Maymont – the word is that the stairs are under repair, likely through this week.
So, the PAX took the long cut to Texas Beach, picked up North Bank to Belle Isle, and took Buttermilk back. The mosey clocked in at 7.75 miles on Marco Polo’s app. The PAX knocked out 100 merkins on the Merkin Challenge along the way.
There is still time to sign up for the Merkin Challenge! https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=2105645288
The Merkin Challenge was a big turning point physically for YHC when YHC first participated. YHC encourages newer F3 members to give it a shot. Some advice: 1. Try knocking out sets of 20 merkins during TV commercials (or during breaks at work, or whatever else you are doing), 2. As you start to get more reps in, avoid injury by not dropping down too fast, especially on hard ground.
-
Happy November, Let’s Destroy Our Arms
It’s the beginning of November, and that means the beginning of the Merkin Challenge, and that means a great day to have a shoulders/arms/chest/back beatdown. Here’s how it went down:
COP:SSHx25//Helipcopterx5//DQx10//Emperial Walkersx10//Russian Soldiersx10//LBCsx25// Crabcakesx10//Merkinsx10 (all in cadence)
Carrillon Field: Bearcrawl the width, 10 merkins, Crawlbear back // Polarbear across and back // Wheelbarrow across, 10 merkins, switch and come back
Big Triangle Loop: Run to the bottom, Bernie Sanders back up the hill, American Hammersx10//Squatsx10//Merkinsx10. 3 Loops (audible on 5 loops called after YHC realized we would be there til noon). PAX did 10 werkins and 10 diamonds as we waited for the six
Rusty Cage: partner up, 10 pull ups//10 jerkins x3.
Amphitheater: Start at the top step with 18 V-Ups. Shifted to WW2s at Step 15, shifted to LBCs at step 10. // 5 Box Jump Burpees at the bottom as we waited for the six. // Back up the Steps with Incline Merkins, 1 on Step 1, 2 on Step 2, and so forth, for a total of 170 Incline Merkins.
COP for the six, core exercises.
Sprint back to the flag. Numerama, Namerama. COT
NMS: So great to see Double Bag and Loveseat post today! Also Tadpole from Connecticut. It was an awesome temperature and so fun to be out there with all of you. I’m not entirely sure how many merkins we did, but I believe it was 300 if you count the jerkins (is that allowed?).
SYITG.
-
Cold or being Fat “Murph”
10 strong for the Murph today with an option for advance route on the last mile up Twin Team!
Mossy to the main playground = 1mile
10 rounds of the below with each round consisting of the following exercises.
• 10 pullups
• 20 Merkins
• 30 squats
After we completed the 10 rounds 3 headed back to the parking lot = 1 mile and 7 headed up twin team = 1 mile
COT, Name-a-rama, Number-rama
Good work today by all and it was nice to add the twist running up twin team on the last mile! -
Trochanteriosis (yes, you have this)
13 runners started, so 13 runners must have finished. Start times, routes, and paces varied. No bikers were present or accounted for. Best anyone can tell, temps were sunny and 70.
The security cameras recorded someone starting at 3:45. Two someones. How do you train for a half-marathon? Run 15 miles. Yeah, do the math. Well done, Lug Nut and Bleeder.
Those who started at 05:00 headed west on Grove, turned past St. Chris, then east on Patterson, and looped back somewhere ’round The Arthur Ashe Boulevard before coming back to the ranch.
Those starting at 5:30 headed east on Grove before turning north on Malvern and proceeding across Broad to Westwood. 5’s turned around at Laburnum. 6’s turned east on Laburnum, and turned around at Lynwood Holton.
Number-ama, Name-a-rama, Marv took us out with a message about genuine love.
Announcements:
Stache for Cash hit the mark. Well done, fellas.
NMS:
Slow start to the chatter this morning. YHC tried to goad Handshake into one of his good stories of lore. Not having it. YHC shared a practical joke about a man and a person who walked like a woman and talked like a man (a “Lola,” if you will). Yet, still, relatively modest chatter.
Who knew that Lola himself would, on the last mile, jump start the conversation with the word trochanteriosis, or at least that’s what YHC thinks Lola said. Inflammation of the hip. Ask him about it. Good stuff.
UpChuck spits the bit.