Category: Richmond, VA

  • Measuring Tape

    7 prime guys came out for the 1st day of a merkin challenge. This is what went down…

    Hallelujah Run around the lot

    COP–
    20 merkins, arm circles, 20 wide merkins, DQ’s, 10 tempo merkins, hackeysackers, 10 diamond merkins, ball dippers, 20 uneven curb merkins

    Mosey to Track in back
    CMIYC –1 partner does a broad jump and 5 lunges — repeato until partner catches up
    Partner 2 does 15 hand release merkins then catches up to Partner 1

    Touch a bus/car/truck modified DORA
    Complete the following exercises as a team while one partner touches a different vehicle every time:
    50 merkins
    100 Jump Squats
    150 Merkins
    100 Jump Squats
    50 Merkins

    back of school
    number off —
    #1 runs to pull up bars, does 5 pull ups
    on turn around #2 starts running to meet #1, do 5 boo ya merkins
    Continue until all are done
    While waiting the PAX continues with more merkins (or wall sits as an alternative)

    various runs back to the flag
    increasing merkin ring of fire — PAX reached 4 before YHC called time

    County tax dollars hard at work this morning when the maintenance guy comes to the back of the AO and parks his truck where we are doing the merkins, takes a measuring tape out and kind of measures the width of the blacktop path and then goes on his merry way. Hmm…? Was he really there to measure that small piece of pathway or was he checking in on us? Who knows? Anyways, what did measure up this morning was the PAX. They crushed it without too much complaining. What more could a Q ask for?

    SYITG!

  • ET legs

    6 men climbed out of bed, tired from staying up to watch the Nationals win their FIRST WORLD SERIES! Time to get moving.

    COP: SSH, helicopters, DQ, Freddie Mercuries, merkins. Mosey to field.

    20 of each of these: merkins, boxcutters, plank jacks, Helix squats, mountain climbers, LBC’s. In between exercises alternate bear crawl and lunges, 10 each, until you reach the end of the field, turn around and repeat.

    Mosey to top of hill near second playground, Dora time! Partner up, 100 Freddie Mercuries, 200 2-count flutter kicks, 300 SSH. Timer runs to the end of the third playground and back. Mosey to inside perimeter of school, time to work the abs. 20 heels to heaven, 40 something I can’t remember, 60 LBCs. In between each run around the inside perimeter. People’s chair for the six.

    Mosey to flag for ring of fire, which was mostly variations on merkins. Numberama, namerama, YHC took us out.

    NMS

    YHC was supposed to Q The Anvil 2 weeks ago, but his M’s sickness had him begging out at the last minute. So, as YHC already had a workout prepared baseball watching was possible. Great to see the Nats win (sorry Glide) their first title. The PAX was awesome today, and Emoji brought the Halloween theme with a red light headlamp that lit his legs up while doing LBC’s like ET’s finger, as noted by Mudface. The SSH during Dora were challenging as the PAX ended up about 20 feet back of where they started due to a slight decline.

    Merkin Challenge sheet is up for November, here’s the link: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?fbclid=IwAR1tl11gTibRBc38OGvP7sdmN2kTOpleTQifi8oElayQWFrbxb0LBI_VTYQ&pli=1#gid=2105645288

    As usual, I have No Idea what I am doing

  • 2019 Merkin Challenge

    2019 Merkin Challenge

    It’s November so you know what that means. Time to work on those guns and bust out some Merkins

    5000 is the goal but it’s always You vs You (I know Swirly has gone 10k+ almost everything year). Here is the link to the page to sign up!

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

  • 2,8,17,28,31,45,48,70

    The 31st of October brought 8 warriors and 2 taperers to 45MOM to help YHC celebrate Family Week. This year is 17 years of marriage, 28 years of friendship, and my M’s 48th b-day. Temps were sunny, 70, and muddy.

    COP: Mosey to the blacktop for…

    SSHs, IW’s, arm circles, scorpion kicks (soak it up, boys!), HRMs, LBCs, and reverse crunches, all in cadence and capping out at a random number of YHCs choosing.

    Mosey to the tennis courts for 4.8 Corners:

    Progressive four corners with the addition of an extra 0.8 to get the PAX to 48. Exercises were HRMs, squats, LBCs, flutter kicks, and SSHs.

    Mosey back to the blacktop for 11’s, except that, in honor of the Nats, the PAX did 6, for the 6 runs the Cats scored last night. (YHC notes that the prior explanation is a bunch of self-justifying poppy-cock…YHC has done this exercise previously (thank you, F3 Patriot), and 6 is about the right number of reps, so YHC thanks the Nats, about whom he could care less, for providing a nice justification. Go Cubs.)

    Exercises were burpees and 4x4s.

    Mosey to the front of the school (the dark side which does not feel like the front) for a special Dora, Halloween-style. The treat was 50 derkins (per man), 200 monkey jumpers (per team), and 300 flutter kicks (per team). The trick was a special coupon (not the normal F3 type of coupon, but a real coupon): any man who has carved a pumpkin or helped a young person carve a pumpkin can take 10% off any of the exercises. Not sure if there were any redemptions.

    Mosey BTTF for some Mary:

    Dolly, American Hammers, Rosalitas, Frederick Mercurys, and WWIIs closed us out, mostly in normal cadence, but YHC rolled out last, special Halloween treat with the often requested, rarely heard Lawrence Welk cadence. Take it away, fellas.

    Announcements:

    Saab and TYA are tapering. Some 50k, non-ultra race on Sunday. Crush it, gentlemen.

    Stache for Cash…last day. If you find a month of Vinny and Gumbo looking like 70’s porn stars to be horrifying, remember, it’s for a good, F3-related charity (Raise!). Close your eyes to the Hawaiian shirts, chest hair, and lip-fuzz and help us get over the line. Today. Do it today.

    NMS:

    A little wet, a little muddy, and a little balmy…YHC found today to be a fantastic morning to be outside with you all. YHC thanks each you for joining.

    Great work all around. Roxanne continues to push and make steady progress. Way to stick with it. Keep it up.

    YHC’s M thanks each of you for celebrating her birthday, F3-style with a beatdown. From her heart, though, she thanks you for 3.5 years of helping YHC be a better father, husband, friend, and man. And, for that, we both thank each of you thoroughly.

  • Spooky Southside

    9 strong gathered at the Forge for a what may be one of the last warm mornings for a while. All treats, no tricks today. A Nationals pennant, no bench kicks, 5 waterfalls instead of 8, a solid PAX to welcome a west end regular… the list could go on. Here’s how it went down:

    Mosey to the upper lot for a warmup: 20 x SSH, 10 x HC, 10 x DQ, 10 x Merkins, 15 x LBC.

    Mosey to the bottom of the hill near the bleachers to start our excursion with a round of 11’s. Jump squats at the bottom of the berm, crawl bear up to WWII’s, then bear crawl down. Plank for the six.

    Mosey up to the school for a triple check. Timer runs to the base of the inclined ramp and Bernie back up to the top. Plank jacks and American hammers round out the triple. Al Gore for the six.

    Mosey to the base of the parking lot for a tricep waterfall. PAX members SSH at bottom while two at a time PAX members set off for 8x dips at each concrete barrier. MH’s at the top until the six arrives. Head back down the waterfall with another 8x dips each level, PAX starts with Freddie Mercuries and ends with flutter kicks in cadence.

    Mosey to the next parking level for a quick round of 10 x jerkins each, then bear crawl across the pavement to 20 x PLT’s. Head back to the flag and wrap up with a value add of 5 x burpees OYO.

    Numbers, names, announcements & YHC took us out

    Announcements: Midnight deadline tonight for Stache for Cash – see details in other posts.

    Moleskin: It was a treat to lead a great group at a new venue for YHC this morning. Strong showing by all, including Cooper Try Hard (respect!). YHC didn’t realize there are two waterfall opportunities at the Forge and had planned on the 8 barrier version… PAX got off easy. Next time we’ll bring the full waterfall and throw in some Tuckahoe classics like over/under walkway climbs, bench kicks and Heartbreak ridge repeats. Until then – GP

  • LIFO gets the backblast

    4 men showed up, one slightly later than others, to hot potato a KB Q. Here is what happened.

    Mudface Q: COP, inchworms, SSH, Imperial Walkers, stuff YHC missed as a LIFO

    Chewy Q: Walk the bus loop, stopping at each light for 1 burpee, 10 goblet squats, 5 demon crushers, walk to next light doing around the worlds, repeat til the end of the loop.

    Trout Q: Start at one side of bus loop, 10 burpees and 10 overhead presses, bear crawl to side of school, 10 donkey kicks, run back. 5 reps.

    Mudface part deux Q: Bear crawl with KB five times, rotate 180 degrees, keep going same direction using crawl bear, repeat.

    No Idea Q: 11’s with halos and 2 hand swings, farmer carry between, then boat/canoe called out by Chewy.

    Numberama, namerama, YHC took us out.

    NMS
    YHC was a LIFO today, and the rest of the PAX voted that he had to do the backblast. Sometimes democracy sucks. The PAX all brought it today, especially Trout, who one day, maybe, just maybe, will do his own Q and not just be part of a hot potato. Although judging by his hot potato Q’s, that VQ will be brutal. Next week has at least 1 opening, just saying….

    As usual, I have No Idea what I’m doing.

  • Equilibrium at WDog

    4 Respects, 2 Silent Decades and 4 Hates showed up for F3’s Mischief Morning at DogPile WDog. With a balmy 60ish degrees on the Thermostat, the PAX took advantage of the slightly warmer than the norm conditions for the late October gloom.

    530 alarm and we were off.

    COP

    Mosey to the circle. F3 welcome, mantra, disclaimer.

    While the Q fumbled on the name of the AO the warm up consisted of:

    SSHs, Imperial Walkers, DQs, Russian Soldiers, Merkins, Flutter Kicks, LBCs. Warm? Let’s Boogie.

    The Thang

    4 Corners

    Mosey to Carillon Field. 4 corners

    25 Hand Release Merkins, 25 Squats, 25 Reverse Crunches, 25 Monkey Humpers. algore for the six.

    (An extended) Triple Check

    3 rounds….

    • One PAX member runs the field down and back
    • One PAX member performs Lt. Dan’s
    • One PAX member alternates between 20 plank jacks and 20 SSHs

    Plankarama for the six.

    Rusty Cage

    Mosey to the Rusty Cage…. mumble chatter included chasing deer and pipe loop nightmares.

    3×10 of both Pull Ups (or Jerkins) and Bar Dips. algore for the six.

    Dogwood Dell Escape

    Mosey to landing at the DD stage. 3 incline merkins per step climbing out of the amphitheater. Plankarama.

    Mary

    4 minutes of Alabama Prom Dates, Rosalita’s, Hello Dollies and LBCs.

    Numberama, Namerama, YHC took us out.

    YHC was feeling a hefty work schedule and late nights this am. Luckily the workout took over and the the focus became not on instructions, but performing. Enjoyed partnering with Swirly, Oyster and Bleeder on the triple check but most importantly Appreciate this group and the fellowship. Have a great rest of the week and SYITG.

    • Please keep the Atlee HS/community families in your prayers….
    • time’s ticking on Grow/Raise with Vinny and Gumbo…. see the Preblast
    • CSAUP on the Friday after Thanksgiving…. see TYA and the Preblast

  • 5 Strong at 5am/5am is the new 5:30am/We are all Baptists at 5am

    YHC couldn’t choose just one title this morning, so you get three.

    5 early risers posted at a new location (River Road Church – Baptist) at a new time (5am) to test out something different this morning in the gloom. After EF Hutton found the right parking lot and Splinter, HoneyDo and Bodos made their way in, this is what went down.

    Mosey around the parking lot and circle up for:

    COP:

    SSH’s x 20

    Helicopters x 15

    Russian Soldiers x 10

    Don Quixote’s x 10

    Jazzercises x 10

    let’s mosey!

    Kubota Q:

    Head south down Ridge Road to the bottom and turn around and start back uphill with a Lindsey

    Merkins and V-Ups/Squats 30/10 25/15 20/20 15/25 10/30

    In between sets, travel up Ridge using the following means of transportation: High Knees, Butt Kickers, Russian Soldier walk, Bernie Sanders, Bear Crawl.

    Toss Potato to HoneyDo:

    Mosey up Ridge a ways, stop and complete 25 WW2’s

    Mosey back up to parking lot and commence with stations:

    Station 1 – Overhead Press with Ruck Sack

    Station 2 – Lawn Mower pulls with Kettlebell

    Station 3 – Flutter Kicks

    Station 4 – Kettlebell swings

    Station 5 – Burpees

    Two rounds of stations

    Toss Potato to Splinter:

    Saunter over River Road to the wall behind the church and perform “walking balls to the wall.” Line up in balls to the wall form and hand walk to the left along the wall.  LOL!

    Mosey around the back of the church to the big parking lot and at each white post (there were several), perform 5 jump squats. Bear crawl in between each post. Turn around and do it again, except 5 hand release merkins at each post and lunge in between.

    Head back to the VSF for:

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Please keep Honeydo’s in-laws in your prayers. His Father-in-Law had been diagnosed with prostate cancer.

    Stache for Cash is coming to an end tomorrow night at Midnight! The goal has not been reached yet! Please donate!

    Bodos’ Dogpile VQ is this Saturday! Be there!

    NMS:

    YHC had reached out to the Tuckahoe PAX last week to see if there was any interest in a 5am Wednesday boot camp since YHC cannot get out at 5:30-6:15am anymore during the week due to M’s work schedule and 2.0’s school schedule. There was lots of feedback, but the feedback was all over the place. HoneyDo texted YHC yesterday morning and said that he would workout with YHC at River Road Church – Baptist at 5am. It was extra special to have Splinter, Bodos and EF Hutton post as well! Thanks for indulging me. This is definitely in the testing stages. Location may change, stay tuned.

    Have a great day!

    Kubota

  • A Grossly uneven Triple Check

    Nine nimble warriors came out to find themselves wondering “is this fall” with summerlike weather at HBR. With a Q flummoxed by a late Loose Goose addition we did:

    COP: SSH (assymetrial optional), Imperial Walkers, Helicopters, Merkins, LBCs, Scorpion Kics. Mosey to bus loop for Dora until PAX count was totaled to 9, scrap it off for Triple Check: Donkey Kicks, Reverse Cruches – full extension, run field & blacktop and back.

    Head down to football field for: Goalpost Pullups – 4 Sets of 6. Over to bleachers for Benchkicks & Box Jumps: 20×10, 30×15, 40×20. Over to grass for Pickle Pounders. Then Jerkin Gym: 3 sets of 8. Finish with 3 sets up HBH, 10 WWIIs, back down, & 10 JumpSquats. Back to flag for APDs and Freddy Mercurys. YHC took us out.

    NMS – Great morning to be out and to have 9. Handshake’s M has realized only morons run city/country streets in the dark at 5:30 so he was freed to post. Bodos made his maiden trip out to HBR and set the pace for the Hate-less crowd. Good to meet Squeeker, a double hater speedster who is also a W&M grad like Ronnie and YHC.

    The Triple Check pairings were badly aligned with Bodos, Handshake, & Squeeker on one triple with Atilla, Loose Goose, and YHC making up team Clydesdale. Has anyone ever been lapped on a Triple Check before?

    The PAX enjoyed the double arms dose of Pullups & Jerkins before we finished up on Heartbreak Hill. A varied mix of Mumblechatter this morning as Bodos learned about Garbage Plate’s favorite – Benchkicks, Ronnie shared about a case with sensitive appendage removals, and Atilla, unable to find a long sleeve shirt of his own, was undeterred and posted in his son’s Medium shirt, Aye!

  • Pre blast – Second Inaugural Loop CSAUP

    The second Inaugural CSAUP is Friday the 29th of November.  Details of the event:

    • The event is open to anyone.  You don’t have to belong to F3 or be an ultra runner to participate.  The format will allow for everyone to set and meet their own goals. Bring your M’s 2.0s or friends
    • The event will start at 7am sharp.  There will be loops for trail running, road running, mountain biking and road biking.  
    • You have one hour to finish your selected loop – trail loops are just under four miles and road running route is 5 miles on the nose.  Once finished with your loop, you can rest/relax and recover.  The next loop will start at the top of the next hour.  You can continue as long as you like, but the event will officially end at 9pm.  You can mix and match loop types as you wish.
    • The event is self supported.  Bring what you need to keep yourself hydrated and fed during the race.
    • We will have a barbecue fired up at around 11 am where folks can grill.
    • It will be run out of Shelter 1 at Forest Hill park.  All the start/finish lines for all loops will be at Shelter 1.

    Let me know below if you plan to attend.

    TYA OUT