Category: Richmond, VA

  • Last call for Last Call

    3 First Watch regulars found a lost FW newbie to make it 4 for a beautifully cool summer morning beatdown. We did:

    COP of 3: SSH, Don Qs, Imperial Walkers, Merkins, LBC. Start mosey to church main lot (find Last Call on the way) and start of with a Lindsay of: Hand Release Merkins & V-Ups.

    Dora 123: 100 Mtn Climbers, 200 American Hammers, & 300 SSH. Over to side wall for 3 rounds of: 30 Donkey Kicks, lunge across then 20 Jump Squats. Back to Kettlebells. 2 rounds of: Swings, Sit-n-Press, Cleans, 4th runs the lot loop. Finish up with 2 min of mary: APDs, Freddy Mercurys, Reverse Crunch. Announcements & YHC took us out.

    NMS: Lighter numbers at First Watch this morning but no real rain to bother us PAX. During the COP we saw a SUV circle the lot a few times but not on the other side of River lot where we normally park. Luckily we were able to track down Last Call and promptly dropped a Lindsay with 100 HRMs on him right away. Prayers for Kubota who is getting a puppy this weekend.

    Announcements: HR-HDHH at Kubota’s next Wednesday. 3rd F next Tuesday, check Slack for details. 4th of July Convergence at No Toll 6:00 am.

  • Shot of Merkin with a Burpee Chaser

    The Punisher Board of Directors elected to give Chum the day off, Hutton stepped up to the plate.  Here’s what transpired.

    Mosey to the front field

    COP (IC)

    • Hillbillies
    • Invisible Jump Rope
    • Helicopters
    • Crab Cakes
    • Freddie Mercurys
    • Carolina Dry Docks

    Mosey to corner of the block

    4-Corners around perimeter of school property (compounding with 5 Burpee chaser)

    • Merkins x 20/ Squats x 30/ Mountain Climbers x 40/ LBCs x 50
    • Reverso while dropping last exercise each corner

    Mosey to Planters

    Planter Box Shuffle

    • Forward, Side R, Forward, Side L lunges all the way through
    • Quick Bit o’ Mary (Heals to Heaven)
    • Repeato Planter Box Shuffle

    Mosey to bus loop

    Long A$$ Bear Crawl

    Mosey to front of school

    Mary

    • Hello Dollys
    • Alabama Prom Dates
    • Beached Whales

    Triangle of Fire

    Numberama, Nameorama, COT

    MOLESKIN

    After Chum nearly killed YHC with a Burpee Half Beast, figured it was best to grab the Q or face a similar path of destruction again this week.  Perfect weather for 2 Respecters and one of the Hated.  Where’s all the 40 somethings?  Always great to close out Monday Punisher style. 

    ANNOUNCEMENTS

    July 4th Convergence – No Toll

  • Double Dora

    6 warriors arose to greet the dawn of a new day. According to legend, it went a little something like this.

    COP: 5 burpee OYO, Lunges X 20, dead man hang, SSH, WWII, AH, AHAC, FC, HRM

    Mosey to stage and grab coupons, head to amphitheater.

    Double Dora: Teams of 3 set up two exercise stations, one on the top step and one in the bottom. The runner goes between stations. Each station must complete the following:

    100 Coupon Merkins, 200 Squats on coupons with alternating hands touching the ground on each rep, 300 two count flutter kicks.

    Long Walk Back

    Gather pax and coupons on stage. Start with 10 merkins and 10 squats. Walk up hill to complete 15 merkins and 15 squats. To the light post for 20 merkins and 20 squats. To the gate for 25 merkins and 25 squats. To the grass circle for 30 merkins and 30 squats.

    Mosey to the tables behind The Carillon

    Triple Check; dips, WWII, runner takes coupon to the back of the stage.

    Mosey back to the flag.

    Numberama, namerama, Upchuck led us out.

    News: July 4 convergence at No Toll. 6am start time for an hour long beat down.

  • We’re going to go to Home Depot. Yeah, buy some wallpaper, maybe get some flooring, stuff like that. Maybe Bed, Bath, & Beyond, I don’t know, I don’t know if we’ll have enough time.

    Pax met on a less humid morning for my first turn at the helm at Currahee (what’s a Currahee anyways?)

    Mumbling commenced before we started. Gomer, always the overachiever, started handing out maps before realizing I had signed up.

    We instead took the route of my simple but effective “Target Run”. Short Pump natives know it well!

    Depart from AO headed North on Pump (which becomes John Rolfe)

    4 milers turn around at Liesfield Parkway, just before Broad

    5 milers run across Broad to the front door of Target, continue to Hobby Lobby (of course!) before turning South to square off the quintessential Short Pump shopping trip, returning South on John Rolfe / Pump to the AO.

    We didn’t have any 6 milers but I’m sure they could find more big box stores to visit if we ever want to repeat!

    The course made for a somewhat mindless, gently rolling course, compared to the West End neighborhood tours Gomer prints up for us weekly (although I appreciate those in their own right!!)

    Light traffic these days makes this fun for me, although my shin splints wouldn’t enjoy this as much running on sidewalks.

    No announcements, at least none I remember specifically..
    As a nod to his more creative trip-planning skills, I asked Gomer took us out. He obliged with a well-said word!

    Sorry for the posting delay, guys – was planning to pop this up first day of vacation but my 6 year old broke his arm within 4 hours of our arrival!!
    Never knew someone made waterproof vacuum sealed cast covers before now! (Check out https://drycorp.com – pretty slick)

  • 6 Pack Plus 1 at DaVille

    YHC was excited to get this one started as we had a light drizzle and 60 degrees for a Sunny and 70 RVA workout and here is how it went down:

    COP (Circle of Pain)

    We mosey to the East Entrance to Atlee HS and circle up for:

    20 SSH, 15 DQ, 10 Russian Soldiers, 10 Imperial Walkers, 20 American Hammers, 20 LBC’s, 15 Reverse Scorpions, 15 scorpions, 20 merkins.

    THANG (The Harry Assed Nasty Grind)

    We mosey to the access road and using the light poles along the side we do 10 merkins, recover and lunge to the next light pole, 10 merkins, recover and jog to the next light pole, 10 merkins then lunge and continue this alternating until we reached the track parking lot. We did two rotations of Bernie Saunders in lieu of jog to mix it up, lunges were consistent.

    Then we did 11’s starting with 10 curb dips bernie saunders up the hill tot he fence for 1 donkey kick, jog back down for 9 curb dips Bernie saunders to fence for 2 DK’s jog to the bottom. (the PAX’s Quads are barking now so we modified the remaining BS to jog up the hill. The fast ones Al Gored for the 6.

    We return to the Access road using the light poles again we bear crawl warm up then get to a rotation of 10 bear crawl steps, then walk to next pole, 15 bear crawls then walk to next light pole, 20 BCs walk to next light pole, 25 BCs walk to next light pole 30 BC’s walk to next Light pole. Then decrease by 5 until we get to 15 BCs and slow mosey to flag for Mary.

    Mary

    We get to flag for 3 minutes of Ring of Fire 5 dirty dogs, 10 push ups, squats, Burpees and then we wrapped it up.

    COT (Circle of Trust)

    Numberama, Namerama Announcements July 4 convergence is on so far, check F3 RVA home page for details. Wednesday Hump day happy hour next Wednesday @ Kubota’s, get some miles in and enjoy an adult beverage after the effort. See F3 site for details.

    We welcome FABIO aka (Derrick Ford) to the F3 morning gloom. WE now have a celebrity model in our group…watch out SOJ, West end and Down town, we are growing! We hope to see you in the future and welcome to DaVille, same time and place every week!

    Always an honor to lead and look forward to seeing you in the gloom….CB

  • Final Days of Hate

    A PAX of 16(!) hit No Toll on this drizzly and unseasonably cool June morning. The New Market clown car (welcome back to No Toll fellas!) showed up right on time and off we went. Here’s what went down:

    Mosey to back parking lot.

    COP: DQs, Helicopters, Russian Soldiers, SSHs, LBCs, Flutterkicks

    Ascending Quarter Pounders:

    PAX lines up in the end zone.

    Sprint to 25 yd line for 25 merkins, Bernie Sanders back

    Sprint to 50 yd line for 25 merkins, 50 squats, Bernie back

    Sprint to 75 yd line for 25 merkins, 50 squats, 75 2-count mountain climbers, Bernie back

    Sprint to other end zone for 25 merkins, 50 squats, 75 2-count mountain climbers, 100 SSHs, Bernie back

    Plank for the six.

    Killer Bee’s:

    Line up at the pavilion

    Bear crawl the field half way, repeat 5 broad jumps and 3 burpees until reaching the other side. Repeat AMRAP in 12 minutes.

    Mosey back to the endzone.

    Duck walk to 25 yd line, 5 merkins, crawl bear back.

    Duck walk to 50 yd line, 10 merkins, lunge back.

    BTTF for 5 minutes of Mary which included American Hammers (x50), Rosalitas (x25), and 5 burpees.

    Numbers, names, announcements, YHC took us out.

    Announcements:

    -July 4th convergence at No Toll (6am)

    -3rd F next Tuesday (June 23) at 8pm on Zoom; Honeydo has the Q

    -Satan’s Hill bootcamps in New Market on Mondays and Fridays

    NMS:

    The final week of hate has arrived. YHC turns 40 on Friday…and what better way to begin celebrating than by grabbing a few Qs this week. With Phase II in full force, it was great to see the No Toll numbers almost back to pre-quarantine levels. So awesome to see the return of the New Market clown car to No Toll…you fellas have been missed! YHC particularly missed Wilson’s mumblechatter.

    If today’s Q wasn’t enough, YHC will be back for SOT, the Forge, and Twin Team this week.

    Peace!

  • Drafters Beware

    Drafters Beware

    Fifteen spiderlings gathered in the mist to wait for instructions on today’s route. Much to the pleasure of a few of our PAX, instructions indeed came. The original Devil’s Pitchfork was called. We waiting until PRECISELY 5:30 before departing for:

    The Route

    • Head through the Eco Corridor and head west on Westham Station
    • Right on Panorama and return at River
    • Right on Westham Station and right on Old Bridge
    • Head right at the fork up Highland and follow up to River
    • 4s return and head home
    • 5s take a right at the bottom of the hill and take Old Bridge to the end
    • 5s return back, doubling up on Panorama on the way back
    • 6s take a right on Westham Station and follow South Ridge to the light at River
    • 6s return via Westam Station taking no diversions

    Numbers, names, very few announcements and YHC took us out.

    Moleskin
    Great morning for a run. Personally, YHC finally felt halfway descent about a run. Thanks to Saab for not turning on the afterburners and keeping YHC company for most of the route.

    Faceplant’s drafting strategy almost backfired at the start of the eco corridor. When you draft behind YHC and YHC suddenly steps right to avoid a 6×6 post, you may catch an obstruction directly in the jewels. Drafters Beware!

    Some of the PAX were a little testy this AM. Some expected intervals and were disappointed, some didn’t participate in the circle of instructions and then complained about not being greeted this morning, and some griped about YHCs call of Devil’s Pitchfork not being creative enough.

    Guess what!? There is a Q signup sheet where anyone can sign up to lead. YHC signed up yesterday as it was still open. Well good news! Someone already signed up for next week so you will have to wait another week to express your creativity on Spider Run.

    SYITG – Splinter

  • Waiting on bulkhead

    Ran the rutland 4 mile loop. Had a great write up but it went away so this is all you are getting now.

  • A Trip Down Exicon Lane

    Feeling like groundhog day, the same three warriors descend upon Forest Hill Park as last Monday. When Hardywood asked what YHC did this past weekend, YHC really had to think hard because every weekend just seems to be the same thing over and over. Where’s the excitement in that. In an effort to mix it up YHC decided to paruse the good ole’ F3 Lexicon and Exicon for some fresh ideas.

    What started out as a hot potato quickly became a full on Q and YHC didn’t even know it. In typical Swirley fashion, we moseyed on down to the coupon pick up zone but no coupons for us this morning. Swirley lead us in proper stretching

    YHC recalls the following, some bending over and touching toes, helicopters, right foot over left foot and touch the toes and vis-a-versa, merkins, and WW2s. As Swirley went on, YHC decided to try and impress the PAX and volunteer for the next hot potato. YHC took the potato and the PAX moseyed on over to the great valley of Forest Hill Park.

    Arriving at the valley YHC introduced the PAX to the run routine called Hindenberg BLIMPS which is modified version of BLIMPS. YHC further modified the routine from 6 rounds to 10, because we just wanted to be extra on a Monday morning. It goes down like this – picked four points, two on either side of the valley to make an approximate square. Round one starts out with 10 reps of an exercise at each of the four points of the square, with of course running in between to get to each corner. Started with 10 reps for round 1, then 20 reps for round 2, 30 reps for round 3, and you quickly get the picture here, on up to 10 rounds. The exercises for each round was as follows:

    1. Burpees
    2. WW2s
    3. Plank Jacks
    4. Imperial Walkers
    5. Side Straddle Hops
    6. Freddie Mercury’s
    7. Group Merkins – PAX split up all 70 (24 each)
    8. Single Count Mountain Climbers
    9. High Knees
    10. Victory Lap – No reps, just run as fast as you can touching each corner

    Some of the ones in the middle were a bit fuzzy to YHC due to the extremeness of this workout.

    YHC tried to hand off the Q to Hardywood with just seconds to spare to try and get out of writing the BB, but Hardywood was too smart for those shenanigans. YHC moseyed the PAX back to the start and lead everyone in some final exercises that consisted of Wilson’s, Fudd’s, and finished out with the Have-a-Nice-Day in the cool grass while the rain fell on our faces.

    Names

    Numbers

    Announcements: July 4th Convergence – Don’t forget it! Stay tuned for an announcement on BRR replacement… Sounds like something is in the works in replacement of BRR.

    Hardywood took us out with some thoughtful and kind words.

    Always a pleasure gentlemen.

  • OTB 6/14

    6 Gents hit the streets of Salisbury for a run/ruck combo! 4 plus miles were gained and mumblechatter was great! Coffee after was even better!

    Duke