Category: Richmond, VA

  • An A for planning…maybe a C for Execution.

    On the evening of September 10th, YHC sat at his kitchen table reading the F3 blog, looking up exercises (new ones…not just the standard issue Merkin), practicing the proper cadence sequence, making note cards (it’s not just for Wilson) and designing a 9/11 themed work.

    Come 530am Wednesday morning following the mosey and circle up for warm-up all planning efforts vanished from YHC’s brain and the PAX was left with mush and duhhh…The plan for the warm up was alternating exercises first 9 reps, then 11, then 9, then 11. That would have been cool…What came out was a hodge podge of exercises and reps with Merkins, Annie’s, Side Straddle Hops, Don Quixote, Russian Soldiers (Imperial Walker Style) and then for real Russian Soldiers. Let’s not even talk about the Cadence.

    We then mosey’d over to the field for The Thang. Main event was the entitled the Ultimate Dora with 12 exercises each with 248 reps. The intent was to honor the 2977 people that died on 9/11 (12*248 = 2,976). As one partner was counting/building reps, the other was running through a cone course (20 yards zig zag, 10 yard sprint, 20 yard back peddle). Exercises included squats, World War II, Alabama Prom Dates, Merkins, Freddie Mercury’s. The Pax made it through 5 sets of 248 and the final set of Merkins finished with 124 reps due to time. Well done men.

    We then mosey’d back to the flag for Number-rama/Name-a-rama. DK had the great suggestion to have everyone state where they were on 9/11. Both Honeymoon and POG were in Latin class interestingly enough. YHC recorded all names and answers during the COT so he 1) could remember everyone’s name for the back blast and 2) list where everyone was on 9/11 as that would be an interesting tidbit for the F3 nation. However, YHC decided to be a bone head and left his phone on the back of the car. I drove off with phone on the bumper and it fell off just north of the Salisbury country club. The iphone was found but there is no recovery…and thus we have only memories.

    So, I apologize if YHC left you off the list and you attended. It was not intentional. I’ll make the correction if you let me know. I know there were 13 men in attendance today.

    Announcements:

    Mouse Trap made his way to Powhatan High School and ran some laps with a friend who was running 377 laps. One for each of the service men and women who died on 9/11. Well done MT.

    DK reminded us that the fall camp out is 9/21 – 9/22.

    Iron Pax challenge on Friday at Twin Team. Be there at 515.

    Honeymoon took us out in prayer with reminders to give thanks for all that we have and for the hero’s that keep us safe and serve without bias. Well said as always my friend.

    I was pretty darn frustrated with myself for butchering the warm-up. Thanks to the PAX for rolling with it and giving me a good laugh. Thanks to DK who offered encouraging words as well.

    It’s a great day to be part of F3.

  • Onward Ascent

    A lucky 13 assembled at W Dog for a fitting tribute on this Day of Remembrance. With near perfect conditions and an eager PAX ready to tackle the gloom, the PAX set off one minute early to get a jump start on this morning’s beatdown.

    COP

    Mosey to the circle: SSHs, DQs, Imperial Walkers, Merkins, LBCs.

    The Thang

    Carefully mosey down to the base of the amphitheater for marching orders:

    Exercise I – 110 Circuit

    Paying tribute to those who climbed all 110+ floors on this day 18 years ago.

    Groups of 3.

    • One performs exercises – 110s of Merkins, Jump Squats, WW IIs, Plank Jacks, V Ups.
    • One performs continuous Step Ups
    • One runs the perimeter of the amphitheater
    • Switch stations when the running partner returns

    Exercise II – Big 11s

    Mosey to Bowl Big 11s, partner up.

    Bernie Sanders Up, 10 Boo Yah Merkins, Mosey Down, 1 Boo Yah Burpee. Repeato until the reps are switched 1-10.

    55 of each movement, 2 movements.

    Mary

    Mosey back to the flag for Mary. Flutter Kicks, Alabama Prom Dates, LBCs.

    Numberama, Namerama, YHC took us out with words and moment of silence.

    The PAX makes these mornings and beatdowns easier to stomach. I can’t thank each and everyone enough for gutting it out this morning. Enjoyed tackling 110s with Corned Beef and Hardywood and thanks for to EF Hutton and Flange for helping YHC push through the Big 11s.

    Was fortunate enough to come across these words last night and thank you for allowing YHC to share this am:

    On this day….. 18 years ago

    • 246 people woke up and got on early morning flights
    • 2,606 people woke up and went into work
    • 343 firefighters woke up and went in for their morning shift
    • 60 police officers woke up and went out on morning patrol
    • 8 paramedics woke up and went in for their morning shift.

    None of these persons saw past 10am that morning. In one single moment life may never be the same. As you live and enjoy the breaths today and before you go to sleep in preparation for what tomorrow brings, kiss the ones you love, hold those close to you a little tighter and never take one second of your life for granted.

    May God continue to bless us all.

  • No More Tee Times Available

    21 SOJ warriors assembled to welcome DK back to NoToll after several weeks off. Wilson wouldn’t shut up about winning is F3 Fantasy Football game vs YHC…and reminded everyone the Buffalo Bills won. Thankfully 5:30am arrived, and the PAX was off. The beat down went something like this:

    THANG

    Short Mosey

    COP – SSH, DQs, Russian Soldiers, Imperial Walkers, Invisible Jump Rope, Merkins, LBCs, Box Cutters 1 way, Box Cutters the other way

    Mosey to bleachers for Triple Check: dips, planks, run

    Al Gore – o – rama

    Mosey around Soccer Field to wide curb for Curb Crawls: up to 5, repeat 5 and back down (adjust with lunges if need be)

    Mosey back to Soccer Field, partner up for Darrell Greens: partner up, 1st partner (Michael Irvin) sprints length of field, 2nd partner (Darrell Green) performs 1 quick burpee then tries to catch partner 1. Audible to only go 1/2 length of field. Repeat 5x

    Circle up for A Few Minutes of Mary: YHC was gassed and can’t remember what was called. Capital Letters, Freddies, LBCs ?

    Mosey to Parking Lot. Partner up for Lunge-rimeter: same as a Bear-rimiter, but lunge and run rather than bear crawl and run

    Plank – o -rama

    Mosey to Tennis court. Partner up for proper Bear-rimiter

    Circle up for A Few More Minutes of Mary: Heels to Heaven, Hello Dollies, Xs & Os

    Mosey back to VSF

    COT – Wilson took us out

    Naked Moleskin

    YHC beat himself down. Thanks for keeping up, gents. It had been a while since YHC lead, so it was probably a breeze for the PAX.

    Respect to all of the BRR participants who posted. So awesome.

    The Darrell Greens broke some hearts today, most notably because Dr. Tryhard admitted he had never heard of Michael Irvin or Darrell Green. YHC gave him some grief, then proceeded to seriously gas himself.

    The mumblechatter for the proper Bear-rimiter was deafening.

    Announcements:

    IronPax at Twin Team Friday

    F3 5th Anniversary Celebration, this year in the form of a camping trip (aka retreat) Sept 21.

  • Pre Blast – Twin Team (9/13)

    PAX,

    With the results of the Iron PAX challenge coming in from across the Nation, there will be an early start this Friday morning at Twin Team (avg. completion time is 45-50 mins). We’ll set to take off at 5:15am from the parking lot adjacent to the James River High Football Field, as opposed to the normal gathering area at Bettie Weaver. Please see the linked map for reference:

    https://goo.gl/maps/Nh4xgQRNeCjXrx9u5

    YHC will provide the coupons.

    SYITG!

  • Iron PAX Comes to DaVille

    A Lucky 7 (or unlucky depending on how you look at it), came out to Atlee HS for Week 2 of the Iron PAX Challenge

    This is how it went down

    Grab a cinder block and mosey to the bus loop

    COP (ALL IC) – DQ, Arm Circles

    THANG

    IronPAX Challenge Week 2 – “Meatloaf’s Massacre”

    Round 1 – 10 Manmakers, 20 Overhead Presses, 30 Swings, 40 Goblet Squats, 50 Incline Block Merkins, 4 laps around the bus loop

    Rinse and Repeat for Round 2, 3, and 4 with the following modification. Decrease run 1 lap for each subsequent. Round 2 – 3 laps, Round 3 – 2 laps, Round 4 – 1 lap

    Mosey back to the SF, Numberrama, Namerama, Emoji took us out

    MOLESKIN

    The IronPAX is alive and well in RVA this year! YHC didn’t realize to yesterday he had the Q today. With already plans to run the IronPAX later this week, just seemed right to bring it to DaVille

    This was a good “test run” since it seems later this week, YHC will need to make sure to cut out the COP and have the blocks ready.

    Some of the PAX had to modify the workout to get it all in but overall this was a smoker. T-Claps to Corned Beef for pushing Spike and YHC the whole way.

    SPIT ON THAT!!

  • Cornhole – Last Call

    Gents, the retreat is a week and a half away. If you are attending and would like to compete in the cornhole tournament, please sign up immediately. We would like to finalize the teams and bracket asap. The tournament is double elimination, net scoring, and starts at 4:30pm sharp. There is a prize for the winning team and plenty of ridicule for the biggest losers. You can signup on the monthly challenges sheet or by commenting to this post, or by sending YHC, Dr. TryHard or Vinny a message. If you would like to play, but do not have a partner let us know and we’ll help you find one.

  • A Properly constructed Dora

    7 HBR regulars and 1 visitor from TN posted to Heartbreak Ridge on a humid morning. Conspiracy coming in at 5:29 gave us an even 8. We got to work, some would say 43 seconds early:

    COP: SSH, Hairy Rockets, Merkins, Flutterkicks, Scorpion Kicks (per loose goose request), Don Qs. Mosey over to Heartbreak Hill for a:

    Dora 123: 100 V-Ups, 200 Merkins, 300 Jump Squats while partner runs up & down Heartbreak Hill. Plank and then over to Jerkin Gym:

    3 rounds of: 10 Jerkins & 20 PLTs

    Finish up with loop around Parking lot: Alternate Bear Crawl and Lunges with 2 Burpees at each set of Arrows. Call for time and back to flag.

    NMS: Good to be back on the Q at Heartbreak Ridge. YHC had to alter his tentative plan when Sample from Kingsport arrived, so we went right to the hill for the Dora. Several PAX members question the sequence of exercises of the Dora of 100 V-Ups and 200 Merkins but this ain’t YHC’s first Q.

    Good to see Loose Goose back out and Handshake in the gloom on his M’s appointed morning to workout. It was nice of the County to cut the grass on the hill and near the Jerkin Gym, however all PAX were covered in fresh grass clippings from the V-Ups, Merkins, and PLTs. The M told YHC I still had grass on my legs after the first shower so had to jump back in, always a good sign.

    Sample says he’ll be posting around F3RVA the rest of the week. We told him if he needs to take it easy for a morning be sure to post somewhere SOJ.

  • Only One Finger Please…

    A dirty dozen descended upon UR to take in a nice out-and-back with as little elevation as possible…

    Route: Out the River Road entrance, through the shopping center, and across the bridge…then head West. 23 minutes out, 22 back.

    NMS: Some were questioning whether Saab would offer a “fist” and preemptively requested only one (middle) finger. YHC had far different plans and looked forward to a nice out and back along the river. Negative splits were had by many, while YHC was happy with a net-zero.

    It was humorous when Saab called out “23 out and 22 back” and Bootleg stated “we would need more time”…apparently thinking it was referring to miles. Only an true ultra-runner would think that.

    Saab abides

  • The Art of Tapering

    9 Running Davillians arrived on the last group run Monday for the Colonial Team

    Since this is tapering week, route was shorten to 3 or 4 miles around Honey Meadows and the Schools

    The run started out a little fast so YHC got thing slow down but making the PAX run the trails.

    SPIT ON THAT!!

  • Getting our geek on

    A dozen PAX comprised entirely of grizzled veterans posted for the most recent GridIron. We shook hands and told some lies prior to our start, but began promptly at 7 AM with a short mosey across the parking lot and a COP with 25 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, 59 x LBCs (for the 59 degree starting temp), and 15 x Arm Circles (small and big, each direction).

    Complete another short mosey to the parking lot corner for Deck of Death. We used an official F3 card deck, but kept things relatively simple with reps equal to the card value and face cards increasing reps above 10 (Aces as 14 reps). The exercise / suit pairings were Clubs / Carolina Dry Docks, Diamond / Box Cutters, Hearts / Mountain Climbers (Two Count), and Spades / Squats.

    Line up and begin a Indian Run towards the middle school. Adjacent to the edge of the school’s bus awning we loosely circled and completed a couple of rounds of Gary Gygax – a randomized Jack Webb with reps determined by D&D dice tossing. Gygax was the creator of D&D – someone out there may have known this already – and we used the 12 sided die to determine reps. First round, with Jack Webb multiplier of 1 / 4 reps, involved Merkins and Overhead Presses – everyone got a roll and we all completed the reps. Second round, same multiplier, involved WWII Sit Ups and LBCs.

    Indian Run back to the parking lot with 30 seconds of standing stretching. COT and Attila took us out.

    Nice work guys. Good energy to offset your Q’s slow start. Sorry to miss a few of you at coffee afterwards.