Category: Richmond, VA

  • F3 run

    New route and plan on the books for the 3 runners that hit the mean Midlothian streets this morning. A Fartlek style group run in and out of the local neighborhoods was called as we left the parking lot.

    Mile or so warm up then pick up the pace for varying distances and elevations throughout the route. YHC found a new route that roughly drew the F3 logo. This will be known as the F3 route and I fully expect people to get lost trying to follow it if it is called again. I’ll try to post a screen shot of the route but my tech skills are limited.

    Great to have Draper out on a run, he mentioned that he wants to get back to hitting the running AOs a little more. Fartlek runs are harder when you are consistently going up and down hills. Way to push guys.

  • Running vs Driving

    4 Hardwoods arrived at Batteau for a morning Beatdown.

    THE THANG
    Mosey to Tennis Courts

    COP – 20X SSH, 10X Merkins, 10X Don Quixote, 25X LBC

    Mosey to pick up Stones, Pair up, run and Arm Curls etc. 4X

    Mosey to playground, 5x Pullups, 10X incline Merkins, 15 X Dips – repeat 3x

    Mosey to Tree line along maintenance road- 5x Hand Release Merkins – run to every tree & repeat, Return with Lunges, 15 x WWII and 15x Knee bends, alternating at each tree.

    Mosey back to Tennis Courts – 4 corner, 10x Flutter Kicks, 10X Heels to Heaven, 10x LBC’s, 10X Box cutters, repeat 3 times.

    Agility drills on one leg

    COT

    Moleskin

    With a solid three guys at the COP, YHC was thinking triple check city for the entire workout, and we discussed if we had seen Sippy crossing the nickel bridge on the way in this morning. Sip always arrives running in about 30 seconds prior to launch; however, today Sippy’s arrival was slightly delayed. He drove. It did beg the question, which is faster driving or running. Sippy did explain that he had gotten up early to get ahead on work and decided to drive; but the Professor had limited knowledge on the time and distance when it came to traveling by car; especially when factoring an empty fuel tank and no Smart tag.

    Bleeder out

  • Invite Only

    OC reached out to YHC for info on the Sunday run. I was happy to provide the OTB info but forgot to include the secret parking location. Luckily he saw a couple cars roll around back and joined us before we hit the road. Lap around Midlo, including the mines.

    Great morning for a run, enjoyed it.

  • Speak of the Devil

    A Lucky 7 or Redwood Pax showed up for a nice little beatdown. Cooler temps prevailed and Fall was finally in the air.

    Off to the front of the school for COP.

    • SSH
    • Don Q
    • Russian Soldiers
    • Copperhead Squats
    • Scorpion Kicks

    Off to the church across the street being sure to mind the Gomer Pyle speed bump. Red Barchetta was called for the front parking lot including 100 SSH, 75 LBCs, 50 Mountain Climbers, 25 Merkins. There was talk about “doing a dukes of hazzard slide” across the the hood of a car in the way. However, this Subaru Forrester had a hood scoop that might get in the way or leave a mark.

    Mosey to the back church parking lot for Ascending 4 Corners.

    • Corner 1 – 10 HRM
    • Corner 2 – 10 HRM, 20 4-count American Hammers
    • Corner 3 – 10 HRM, 20 4-count American Hammers, 30 Jump Squats
    • Corner 4 – 10 HRM, 20 4-count American Hammers, 30 Jump Squats, 40 Donkey Kicks

    I said there were 7 of us, but up to this point there were only 6. Bodos literally emerged from the shadows behind the church wall and joined us. Timing is everything and it was good to have him.

    Now for some Church Triple Check – Partner 1 runs the length of the parking lot and back; Partner 2 does BTTW; Partner 3 does Flutter Kicks.

    Mosey back to Hoedown for some 11s: Bicycle rack merkins and step jumps.

    Mosey around back for a medley of Mary and other exercises including: Flutter Kicks, APDs, left leg raises, right leg raises, BTTW, Merkin Ring of Fire, Running a lap of the horseshoe, and 5 Burpees to close it out.

    Moleskin

    The Pax was chatty today. Prior to Bodo’s arrival, there was a lot of critiquing of the church grounds. Opportunities for improvement, odd placement of features, and an unscorable basketball hoop. Bodo’s heard this numerated list despite already being off to a bad start due to cleaning up the aftermath of a dog in a trashbag that delayed him. He took it in stride and politely redirected the complaints.

    Ronnie loves to talk car insurance and fat shaming Pax members with girth. The latter may have been out of actual concern for the odd noise produced during the HRMs, but almost unleashed an Upchuck counterattack. A sign to the Q that he should have neutralized that chatter with a dose of burpees.

    YHC took us out reflecting on the 2-year anniversary of Hoedown and with a challenge to pay forward three unexpected acts of kindness today.

    Announcements

    • November 8 – Greenbow has a charity event for a good cause. See him for details.
    • There was something else, but YHC cannot recall.

    Time to Taper,

    Lockjaw

  • Keep calm and slowsy on

    Five men and a dog set off at various times from the Pumphouse parking lot and all met back there at the same time for the COT. YHC was with LabRat and MarcoPolo and did a standard south to north trail loop. We spotted Bootleg on the T-Pot keeping up his ultra training.

    The title refers to how I felt today (like I had an anchor around my neck). Thanks to LR and MP for sticking with me and for the conversation.

    Be excellent to each other

  • Return of the Prodigal Merlot Consumer

    Today was the return of the prodigal son.  With the help of Chum Bucket’s headlocking efforts, Nightcrawler made his triumphant return to Gridiron as he avoided the temptation of merlot, firearms and fishing lures for the first time in months.  There was no need to find a fattened calf as Nightcrawler himself served in this symbolic role.  Once all of this joyful greetings concluded, a beatdown commenced.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 20 HRM
      • 40 2x LBC
      • 10 Suzanne Somers –each leg
      • 40 APD
    • Mosey to the football field for a bearimeter stopping every 50 yards (6 total times) to do 10 burpees, 20 WWII sit-ups and 30 flutter kicks
    • Mosey to the bleachers for a Lindsay with dips and bench kicks
    • Triple check with 100 yard dash, wall sits and scorpion squats
    • Intervals around the football field
    • COT with YHC taking us out

    Solid work from the PAX today.  Great to have FNG Scrapbook with us today.  Quick warning, never use sarcasm to introduce yourself, providing fake and somewhat feminine hobbies in your biography.  That will come back to haunt you when given a handle.  YHC should also point out that Tater headlocked our newest member of the PAX, but failed to show up for his virgin post.  Am I missing something?  Is this how it is supposed to work? Hoping there was a good reason for his absence, like a wicked case of the dueling dragons that sidelined that mighty redwood this morning.

    For the record, that bearimeter required a massive embracing of the suck.  It was all YHC envisioned and more.  Grateful the PAX did not have an all-out mutiny.  No merlot was returned to the Gridiron AO as a result that that exercise. Grateful to lead this fine group of men this morning after so many pre-empted Saturdays for little league ball. 

    God is good all of the time!

    Attila

  • Flip the Switch-The Hard Way

    22 F3RVA faithful and 2 FNGs arrived at Dogpile ready to go this morning. Some new what was coming, others were surprised, but all put in the effort. YHC announced that is was YHCs father’s birthday and we would complete The Hard Way.

    The Hard Way is a combination of Old Glory, Beast and The Lucky Horseshoe. More importantly, The Hard Way is YHCs way of saying thank you to the PAX for all the support during YHCs father’s illness and ultimately his passing.

    1 mile run-stopping a various points to keep the PAX together.

    Arrive at the Carillon field

    Run across field stopping at the 25, 50, 75 yard line and perform six of each called exercise, run to other end and return stopping at the same points to perform the exercises again.

    Round 1 – merkins

    Round 2 – merkins and squats

    Round 3 – merkins, squats and carolina drydocks

    Round 4 – merkins, squats, carolina drydocks, and lunges

    Round 5 – merkins, squats, carolina drydocks, lunges and WWII

    Round 6 – merkins, squats, carolina dry docks, lunges, WWII, and burpees

    1 mile run back to flag, again stopping at various points.

    2 minutes of Mary.

    Numberama, Namearama, YHC and 7-11 took us out.

    Announcements:

    Gumbo and Vinny Stache for Cash to raise money for Raise.

    Faceplant hosting a run the Friday to honor a classmate.

    NMS : YHC was watching the Nats Wild Card game earlier this week and during the pregame show the moderator asked the other analysts the following question:

    How do you flip the switch for a win or go home game?

    The analysts (Pedro Martinez, Gary Sheffield, and Jimmy Rollins) were all former MLB players that played in plenty of big games. Each analyst answered the question with the following answer:

    The switch is flipped to the ON position during workouts in the offseason. The switch is flipped to the ON position in how you practice during Spring Training. The switch is flipped ON during the season in how you prepare for each game and how you support your team mates. In other words, the switch is always ON.

    This is really what The Hard Way is all about. We need to make sure our switch is flipped ON every day all day with 100% Effort, 100% Commitment, 100% Focus and 100% Determination in every aspect of our lives. Family, Marriage, Faith, Kids, Profession, etc. If we have a bad day or need assistance flipping the switch ON, each of us has an F3 brother that is standing at the ready.

    Why is it important for our switch to be ON – Somebody is going to notice how we lead our lives and make the decision to flip THEIR switch ON. That is true Leadership.

    Living life The Hard Way is something YHCs father emphasized to YHC his entire life and it is something YHC has tried to instill in YHCs 2.0s. This what inspired the eulogy YHC delivered and YHCs father’s funeral, which I have included below.

    Happy Birthday Pop.

    Circle K

    The Hard Way

    Pop, Dad, Coach, Friend, Cadet, Marine.  These are just some of the names Dad answered too.  The operative word here is “Answer”.  Every time and for any reason, Dad would always answer a question or address a need.  Sometimes, you might not have liked the answer you received, just ask some of the umpires during his time coaching or I can certainly attest to not liking some of his answers to my questions. 

    Everybody knows that Dad had his “own” way of doing things.  His “own” way was very particular and structured.  Some people may have the idea that Dad was stubborn or bull-headed.  Just like the rest of us, Dad may have been a little stubborn, but when it came to accomplishing a task, Dad knew only “The Hard Way”.

                    Let me tell you a little about “The Hard Way”.  If Dad identified a task, or if a task was assigned to him, Dad would always approach a task the same structured way:

    • Every task was treated with the utmost seriousness.  No matter how small or large the task.  Each task was tackled with complete Commitment.
    • The accomplishment of every task started with precision planning.  This included what materials were needed and who was responsible for completing the necessary steps.  The plan was always adaptable depending on the situations that would develop during the course of the plan.
    • Carrying out the aforementioned plan was always performed with maximum effort.  Half-hearted effort was not tolerated.
    • Upon successful completion of the task, Dad displayed a humble pride.  Dad never boasted of his accomplishments.
    • On occasion, Dad would not complete a task successfully.  While that was not part of the plan, Dad would always learn from his mistakes and try to ensure that others would learn from his mistakes as well.

    While I could further describe “The Hard Way”, I think everybody gets the picture that “The Hard Way” could also be described as “The Right Way”.

                    Now that I have described “The Hard Way” a little, where did Dad learn “The Hard Way”?  Dad learned “The Hard Way” partly from the era he was born into and “The Hard Way” was definitely instilled in him at an early age through his family.  But Dad was absolutely exposed to the principles of “The Hard Way” in a formal fashion at The OLD John Marshall High School.  It was here as a member of the Cadet Corps, Company ‘F’, that he was enveloped in a setting that espoused, expected and demanded attributes such as : Duty, Honor, Country.  The young men of The Cadet Corp are expected to learn and incorporate attributes such as these in their teenage years.  A perfect illustration of what Dad learned as a member of the Cadet Corp is contained in the words of The Cadet Prayer.  A portion of The Cadet Prayer contains the following phrase:

                    “…Encourage us in our endeavor to live above the common level of life.  Make us to choose the harder right instead of the easier wrong, and never be content with a half-truth when the whole can be won…”

                    After high school, Dad enlisted in the United States Marine Corps.  It was here “The Hard Way” was literally drilled into every fiber of his being.  While in the Marine Corps, the following values were ingrained into Dad’s “The Hard Way”:

    • Honor This is the bedrock of our character. It is the quality that empowers Marines to exemplify the ultimate in ethical and moral behavior: to never lie, cheat, or steal; to abide by an uncompromising code of integrity; to respect human dignity; and to have respect and concern for each other. It represents the maturity, dedication, trust, and dependability that commit Marines to act responsibly, be accountable for their actions, fulfill their obligations, and hold others accountable for their actions.
    • Courage The heart of our Core Values, courage is the mental, moral, and physical strength ingrained in Marines that sees them through the challenges of combat and the mastery of fear, and to do what is right, to adhere to a higher standard of personal conduct, to lead by example, and to make tough decisions under stress and pressure. It is the inner strength that enables a Marine to take that extra step.
    • Commitment This is the spirit of determination and dedication within members of a force of arms that leads to professionalism and mastery of the art of war. It promotes the highest order of discipline for unit and self and is the ingredient that instills dedication to Corps and country 24 hours a day, pride, concern for others, and an unrelenting determination to achieve a standard of excellence in every endeavor. Commitment is the value that establishes the Marine as the warrior

    and citizen others strive to emulate.

    The integral part of the Marine Corps Values is that each and every Marine is expected to possess these values.  Not for the benefit of the individual Marine, but for the betterment of the Corps as a whole.

                    After Dad’s active duty service to our country, Dad continued serving through the Marine Corps Reserve.  In addition to that, Dad did what was expected of a Marine, he gave “The Hard Way” away to those he associated with on a daily basis.  How did Dad give “The Hard Way” away?  By raising Michele and I in a caring, loving and demanding fashion.  By mentoring countless numbers of youngsters through coaching baseball and football in a manner that pushed us to our limits, all while teaching us valuable life lessons along the way.  By exhibiting dedication to his family and showing others the definition of support, as his wife battled cancer.  By demonstrating loyalty and adaptability by working for the Federal Reserve Bank of Richmond for 37 years.  I could continue for hours about how Dad exposed others to “The Hard Way”.

                    It has been said that I am as strong-willed as Dad.  It took me many years into adulthood to realize that “The Hard Way” really is “The Right Way”.  In closing, I would like to share an anecdotal story.  Occasionally, I may make a smart alleck comment to Kay or I may act with a mannerism that resembles Dad.  Kay usually responds with “that sounds exactly like something your father would say” or “you are acting exactly like your father”.  May standard response is always the same and consists of two simple words : THANK YOU.

  • A Harry Lazy Triple Abdul

    We had a lucky 7 for YHC’s 100th Post this morning we had some F3 veterans show up from an extended leave(Welcome back Carpenter and Yardsale) and it went something like this:

    COP

    Mosey from Flag to base ball outfield circled up for 20 SSH, 10 Don Q(slow to fast) 10 Arm circles 5 big arm circles, Reverso 10 and 5, 10 Harry Rocketts <with a friendly demonstration to Mudface on how it is not like a Russian Soldier> 20 LBC,s, 10 Hand Release Merkins and 15 Scorpions.

    The THANG

    Lazy Dora – we partnered up and did 100 merkins (each partner did 10 reps while the other partner was planking alternate until the team reached 100 total reps) 200 Squats (Partner one started with 20 reps while partner 2 stayed in the squat position, alternate until team reached a total of 200 reps) Finally 300 Side Straddle Hops (Partner 1 did 25 reps while other partner was lying on the ground holing his feet 6 inches off the ground) Exchange until 300 reps were completed.

    Triple Check – Divided into groups of 3 with Partner 1 running to building corner and back through the parking lot Partner 2 and 3 performed partner leg tosses switching when Partner 1 reaches school and swiching again when Partner 1 returns. Repeat 3 times.

    Paula Abdul – We moseyed to light pole near flag and started with rung 2 second light of building perform 5 Burpees, go back one light 5 buprees and we continued until the 45 minute mark and moseyed back to flag. (we did not sing her song of 2 steps forward and one step back but have a sound bite for you on this post!)

    Moleskin We circled up and brought up some F3 brothers we have not seen for awhile (Helix – Sounds like his daughter is recovering well and Phonics has to swim for awhile while his knee is recovering we hope to see you soon brothers) October 19 is poker night at Mr Holland’s place details to come. We discussed up upcoming events and if you have links please post to this back blast. Have a great day everyone! Cheers….CB

  • Visit to the Namesake

    An empty slot on the Q sheet normally means a hot potato is in order but YHC took today’s potato Swirly style. A couple new faces at Twin Team so why not show them why we named the AO after a back road.

    A quiet crowd awaited 0530. Not a minute sooner (looking at you OC) we moseyed to the bus loop for a quick warmup before backtracking and heading to the bottom of Twin Team, stopping along the way for various exercises. The main event is a modified Jacobs Ladder on the hill. 10 strides, 1 burpee, back to the start for 10 box cutters. 20 and 2. Repeat up to 70 and 7, always with 10 box cutters at the bottom. Sorry Offshore, next time we’ll increase the exercise at the bottom appropriately. Since we made it nowhere near the top we (the Q) decided to make it way up there. First 30 seconds of uphill sprint, stop for some Mary. Run the rest of the way. Stop at the to for a variety of exercises before hearing back to the bottom.

    Extra time when we got back to the lot was filled with a few rounds of increasing burp in a box with a short bus loop lap. Mary to close it out.

    Twin team was extra gloomy and dark this morning with minimal moonlight and only backlit watches to avoid running into each other. Tclaps to PeeDee for posting 4 days in a row, that’s a Swirly/Doublemint -esque start. Thanks for indulging my need for hitting Twin Team, as Tobit pointed out we did not take enough advantage of the summer light. Too many other fun things to do here. Look out for some pull ups, speed work and/or hill repeats coming to an AO near you courtesy of Draper, Tobit, Offshore or YHC.

    Great work today men. Have a great weekend.

  • Is that your glove I smell or a Murph?

    4 Davillians unaware of the plan at hand arrived ready to roll

    This how it went down:

    THE MURPH

    Mosey around the school grounds from north to south and east to west

    10 Rounds of the following:

    10 – Pull-ups
    20 – Merkins
    30 – Squats (modification for Opus LBC’s)

    DNT so mile back

    Mosey to the SF, Numberrama, Namerama, Opus took us out

    MOLESKIN

    YHC was surprised to see Opus out since he mentioned his knees were acting up. He rolled in the minivan, mentioned he has been up since 4 and knees feeling better. Just has a precaution, YHC advise him to modify squats with LBC’s. Good to have him out and healthy

    While setting up the SF, YHC noticed his glove needed a good cleaning. Opus also noted this wondering what the smell was during the run

    Mud Face crushed The Murph. The one of us to get in some sort of run before time had to be called

    ANNOUNCEMENTS

    • Corned Beef has the Q tomorrow at The Creek marking his 100th post!
    • Keep Posting, EHing, and stepping up to Q

    SPIT ON THAT!!