Category: Richmond, VA

  • Haiku 4 U

    Fours to Tapoan

    Fives to U of R Commons

    Sixes go-round lake

  • Going Balls Deep

    Gents – my apologies for a late post. The firewall at work blocks the F3 site. That coupled with running kids back and forth to practice after work led to the 8pm post. Better late than never.

    I digress…

    Wednesday, YHC was all pumped up and ready to try his hand at leading the workout following mixed reviews for the 9/11 workout. Unfortunately, YHC forgot how to read the sheet and Johnsville had grabbed the Q. But never fear cheerful readers, since YHC had a workout planned out and the Thursday Timberwolf spot sat open and merry match was made. With a taste of fall in the air, 9 battled tested men joined YHC for the Inappropriately titled “Balls Deep”.

    YHC brought a bucket of baseballs to the workout, everybody got a baseball. With ball in hand, we mosey’d for the WarmUp. Warmup consisted of…

    • Side Straddle Hops
    • Don Quixote’s
    • Windmills
    • Big arm circles (everyone who attended Johnsonville’s workout Wednesday had sore shoulders)
    • Russian Soldiers

    YHC’s troubles with the cadence are well documented. But he NAILED IT today. NAILED IT. Following the warm up and collective cheer from the PAX for the accurate cadence, the group mosey’d over to the field for balls deep.

    The Thang – The PAX lined up on the sideline for the following –

    • Inch Worm with pushup across the field. Toss baseball forward as you move across the field to your next spot.
    • On the way back across the field, lunge with squat in the middle, touch the baseball to the grass on the squat.
    • Partner up for 100 WWII’s passing the baseball back and forth at the top of the WWII.
    • Back to the sideline, for broad jump across the field, touch the baseball to the grass before your jump
    • Back on your six for Alabama Prom Dates, hold the ball over your man parts and wish things were bigger
    • On the sideline for Fast Paced Russian Soldiers, hold the ball out front and kick the ball straight legged style
    • Down to plank position, pass the baseball back and forth for a 30 count. This one was harder than expected. Back on your six for 25 hip dips per side
    • To the sideline for burpees across the field, toss the ball, do a burpee, broad jump, repeat
    • On your six, for full extension sit ups

    YHC was out ideas at this point. A two lap mozey was added to finish the day and then back to the flag for a quick ring of fire. Your choice of 10 push ups.

    Announcements:

    • Camp out this weekend. If you don’t know about this yet, get your act together
    • 5th anniversary Q Saturday at Dogwood. Join the running crew at 530am at ET prior to for a quick jaunt
    • IronPAX challenge tomorrow at Twin Team – Loose Goose with the Q

    NumberRama/NameaRama with Marmaduke taking out us.

    Men – a great day to be with you. I always enjoyed the banter and laughs that we have. OC

  • Chap’s VQ: The Hill is Your Friend

    6 intrepid F3 veterans braved the mean streets of Bon Air for the latest edition of The Forge. The mood could be described as jovial, as the PAX eagerly anticipated an epic beat down – Chaplain Style!

    The Pax trecked to the end of the main road and circled up for COP. YHC fumbled through the intro and was possibly a bit off on the cadence; however, we all made it through the following:

    Side Straddle Hops, Don Quixote’s, Arm Circles, LBC’s, Russian Soldiers (approximately 10 a piece)

    Mosey to the bottom of the big hill, stopping at every light and completing 5 incline merkins on the curb

    Exercise 1: Partner up
    One partner runs up the big hill to our primary parking area and back. In the interim, the other partner completes 20 squats, 20 flutter kicks, and 5 “reach out Merkins,” which apparently are not a thing! Moves are repeated until the runner returns.

    Repeat until everyone has done the hill 3x.

    DTH gave us a 10 count, then mosey to the next station.

    Exercise 2: Knollercoaster

    Bear Crawl up each hill
    10 jump squats at the summit
    Crabwalk down the hill
    10 WWII sit-ups at the bottom
    return to start with same.

    Exercise 3: Mount Chaplin
    Beginning at the bottom of Mt. Chaplin, run up each hill
    At the first tiered parking area: complete 2 burpees, 10 mountain climbers
    2nd parking area: 3 burpees, 10 mountain climbers
    3rd: 4 burpees, 10 mountain climbers
    4th: 5 burpees, 10 mountain climbers.

    Turn around at the summit and repeat the pattern on descent, starting with 2 burpees, 10 mountain climbers, and working your way up.

    Goal was to complete three trips up the mountain, but time constraints only allowed for 2 and change.

    Mosey back to the flag .

    COT:
    CounteramaNamearama
    Announcements:
    Camping trip this weekend
    Iron Pax at Twin Team tomorrow
    Convergence at Dog Pile on Saturday
    Got another VQ on Saturday (did not catch the location)
    Fresh Prince took us out in prayer

    It was a great honor the lead the group today! I have to admit, was a bit nervous coming in: will the Q be hard enough? will I forget all the exercises? will everything I have planned take 10 minutes? Definitely helped that my son and I did some recon the night before. In the end, everything worked out, and it was memorable experience for YHC. The hills are such an obvious and great metaphor for life: lots of peaks and valleys, but you have to power through. Definitely helps to have the support and encouragement of this group.

  • You vs. Dora

    Summer is over, and each morning is officially 0 Dark 30.  Four noble warriors battled the gloom and various physical ailments to throw around the KB at Circus Maximus.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Hairy Rockettes
      • 15 DQ
      • 20 HRM
      • 20 Suzanne Somers, each leg
      • 50 2x LBC
      • 15 Scorpion kicks
    • KB mosey to the practice fields with a brief interlude of 25 lawnmower pulls, each arm
    • One man Dora
      • 100 sit ‘n press with runs at each 25 rep increment
      • 200 high pulls with runs at each 40 rep increment
      • 300 one armed swings with runs at each 50 rep increment
    • Mosey back to the flag doing around the worlds
    • COT with YHC taking us out

    Solid work from the PAX today on a high rep/high intensity workout.  We should feel that one later on. Good to have Ponch back after being on the IL all summer.  The PAX fought through individual ailments to maximize the workout as Ponch had a banged up ankle; Johnsonville has a busted up shoulder, YHC was just worn down and tired from lack of rest; and White Deer had some violent explosions from his anus.  The PAX persevered and survived. 

    FYI, we do have a virgin Q from Tater at Gridiron on Saturday.  In addition, the retreat is Saturday as well. 

    God is good all of the time!

    Attila

  • As Cool As the Other Side of the Pillow

    On a beautiful mid 50s morning, 10 able bodied fitness champions showed up to Mary for a beatdown. It went like this:

    COP – 10 Don Quixotes (Saab style), 10 arm circles, 20 side straddle hops and 20 LBCs

    Exercise 1: Merkin run, run as a group – do 10 merkins when ordered. Did 60 merkins total. Two female joggers were able to witness the magnificence of some of our merkins but somehow kept their composure and went past us. Mosey to the field.

    Exercise 2A: Fireman’s carry across the field run back

    Exercise 2B: Wheelbarrow halfway down the field, bear crawl back

    Exercise 2C: Lunge halfway down the field, crawl bear back. Mosey to tennis courts

    Exercise 3: Modified Doras: 75 Burpees, 150 Carolina Dry Docks, 225 2 count flutter kicks. Mosey to chin up/monkey bars

    Exercise 4: While planked up, each PAX does 2 sets of 5 chin ups. While waiting the PAX planked, did merkins and tricep dips. The arms were feeling good by the end of this.

    Finished by doing more arm circles and Fireman closed in prayer.

    Announcements/Other:

    Prayers are with Helix and his family, Wojo and his family and for Viral to get better.

    This Saturday is the big campout in Amelia. See Vinny for details if you are interested. TYA is leading Dogpile this Saturday. Tater has his first Q at Gridiron this Saturday and Hitchhiker is doing his first Q at Mary on 9/26.

    The weather was fantastic making me think of the Stuart Scott saying, hence the above title.

  • Kubota’s hole

    5 strong posted for Roller Coaster this evening and here is how it went down.

    Kubota and Husky – rocked out a loop or two..

    Circle K – TYA – Swirly – ran a new route for roller coaster which was a mixture of RAMM/Friday run and roller coaster – yep we ran by Kubota’s hole – 4 miles ….

    What a beautiful night for a run – wow – so nice to be able to breath !!

    Great job guys – enjoyed the route and looking forward to running it again soon.

    See y’all in the gloom…

  • Eveybody crap yo pants!

    COP — SSH, butt kickers, high knees, helicopters, crab cakes, cherry pickers, KB windmills, KB presses, KB lumberjacks

    Head to the Busloop for some four weird corners —
    40 goblet squats
    30 squat and curls
    20 squat curl and press
    10 merkins

    and another one…
    10 bob and weave
    20 halos
    30 KB swings
    40 snatches

    Head to the wall —
    10 DK’s bear crawl to the other side of lane and do 10 renegade rows
    Increase to 15
    Increase to 20

    Circle up for some Mary time…
    Merkin ring of fire 10 each
    Then various and sundried exercises including burpees and boat canoes plus others YHC can’t remember….

    Numbers, Names, Announcements
    YHC’s band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.

    NMS —
    Talk today centered around Mudface and his urgent need to go to the bathroom. Thankfully everything held up okay during the workout. The PAX was worried though. Trout volunteered to scoop and bag if the need arose. See you in the gloom!

  • Lucky 13 post @ SOT for War Daddy Q

    Thirteen of the finest F3 veterans posted on a pleasantly cool (finally!) late-summer morning. Here is what went down, more or less:

    COP warmup with Merkins, LBCs, Susanne Sommers, Arm Circles, and Don Quiotes.

    Short mosey to long curb in front of Midlo Middle. Chiabatta plank walks on curb. 20 seconds on, 10 seconds off. 8 rounds alternating direction.

    Mosey to the west side of the school beside the bread factory. Mmmm, gluten. Chiabatta donkey kicks and chicken peckers against brick wall. 8 rounds alternating exercises.

    Short mosey to the courtyard area that runs up the middle of the school. Doras with 100x hand release merkins, 200x crabcakes, and 300x hillbillies. Runner ran the length of the courtyard (maybe 77 yards), touched the wall, did a merkin, and returned.

    Mosey, continuing around Midlo Middle counterclockwise. Stop at grassy area at the top of the grass slope down to the field. Jack Webbs from 1 to 10.

    Mosey back to VSF. COT with YHC taking us out.

    Moleskin: Orange Crush had a plan to Q and brought a bucket of baseballs. YHC had signed up in advance. Both offered to yield. YHC ended up leading. For the donkey kicks/chicken peckers, I asked Rosie to pick one of those exercises. He asked for both. That was the right call because each got brutal fast. During the Dora, the crabcakes started out as double count, but YHC shortened to single count by audible. The hillbillies were single count. I considered getting us into a bit of track work, but 45 minutes filed by. We will look forward to another OC Q next week.

    Announcements: Camp out this weekend. Dogpile is celebrating F3RVAs 5th year this Saturday at 0600. Tater’s virgin Q is at GridIron this Saturday at 0700. It would be a great weenend for double dippers.

    Thanks for the opportunity to lead! Jville

  • Old Dominion

    TYA arrived walking down the road with shoes in hand. YHC advised that they work better on his feet.

    TYA was chatty in the am asking “what if” ultra-running questions to the Pax. Everyone needs a hobby.

    YHC called the new Route and off we went. This route was a pleaser and Marv mentioned the 6-mile route looked like the state of Virginia. We shall call this route The Old Dominion, or OD for those into brevity.

    Face Plant took us out.

    ABT,

    Lockjaw

  • Just In Time

    13 Redwoods embraced the cooler weather for a stroll around the park.

    Mosey to the first circle for COP:

    • Don Quixote
    • SSH
    • Imperial Walkers
    • Helicopters
    • Scorpion Kicks

    To the Amphitheater for descending Box Cutters starting with 18 at the top and finishing with 1 at the bottom.

    Triple Check!

    • Partner 1 – Run up the sides, around the Amphitheater, and down the other side
    • Partner 2 – Monkey Humpers
    • Partner 3 – BTTW

    Long Mosey to the Rusty Cage. Partner up for the following:

    Four set of 5 Jerkins with each partner doing 20 dying boxing cockroaches in between sets.

    When in Rome….four sets of 5 pull ups with 8 Boo-Yah merkins in between sets. Swirly approved and endorsed!

    Off to the Grand Field for 5s and 10s.

    • 5 merkins, 10 4-count flutter kicks
    • lunge to the other side and increment the Merkins by 5 and the flutter kicks by 10 and lunge back
    • Keep going until there is no more time.

    Back to the flag where YHC took us out.

    Moleskin

    Despite getting up extra early this morning, YHC was coming in hot to the AO, still arriving before Splinter though. Saab was talking during the COP, probably critiquing YHCs form or something. This is YHC’s cue to roll into the SSHs.

    The repetition and volume of the box cutters quiet the Pax either due to focus or soul crushing. Either way, the stars were out this morning.

    The Rusty Cage medley was at a faster tempo today with minimal recovery between sets. A crowd pleaser.

    Thoughts and prayers go to Handshakes friend who received unfortunate news.

    Time to Taper,

    Lockjaw