Category: Richmond, VA

  • Does Anyone Else Miss Sports?

    Four strapping F3 athletes and a 4 legged frisbee professional showed up digitally in the gloom this morning. According to the very loud birds it went something like this:

    COP

    • 20 SSH
    • 10 Don Quixote
    • 10 Imperial Walkers
    • 10 Cherry Pickers
    • 10 Rosalita
    • 10 Hello Dolly
    • 20 Freddie Mercury

    THANG #1

    Set of four exercises, done as many times as possible in 10 minutes, apparantley thats about three sets of:

    • 10 Merkins over the coupon (10 each arm)
    • 10 Nolan Ryans (10 each arm)
    • 10 Inch Worn Merkins
    • 10 Chest Press

    Long Mosey, one minute out, then back.

    THANG #2

    Tabata time, 1 minute exercise, 20 seconds rest for the following exercises:

    • Pistol Squats
    • Bobby Hurleys (slap the court before you take a jump shot)
    • Bonnie Blairs (AKA Ball Dippers)
    • American Swingers
    • Appollo Onos

    Rinse and repeat, then another long mosey.

    Finish off with a little Mary, props to the PAX for several varying exerises called out.

    Numberama, Nameorama

    Announcements:

    Two digital events Wednesday, VR Dawg at 5:30am, HDHH at 6pm. Zoom meeting ID is: 822-7005-7337. If you need the password just message myself or Offshore on Slack or Twitter.

    YHC took us out.

    NMS

    Thank you to the PAX who came out today. Beautiful weather this morning for a good sweat. Helps to take one’s mind off the whole pandemic thing. Which least important of that is the absence of sports. However at this point YHC is nearly getting the shakes from lack of sports.

  • Ten + One — Oops

    Ten + One of the faithful posted at GridIron on a sunny spring morning, probably the prettiest day of 2020. Johnsonville had volunteered as the day’s Q, and this is what went down, more or less:

    Circle up on far side of parking lot near where the policeman usually parks (but not today). Var. warmups, including SSH, don quiote, imperial walker, hillbillies, copperhead squats, merkins, LBCs, etc. 50 forward arm circles.

    Staggered-start mosey to school and around counterclockwise. Return to wall of bathrooms. 10 rounds of chicken peckers counting down from 10 to 1.

    Staggered-start mosey to tennis courts in the rear of the property. Because the gate door was locked, we circled up on blacktop in the back. 10 rounds of merkins counting down from 10 to 1.

    Staggered-start mosey back to offisite tunnel down path through woods. Mosey back to courtyard in rear of school. Relocate to grassy circle in the middle of the bus loop.

    Jack web, pausing before #1 to do about 50 backward arm circles and 10 burpees. Return to VSF.

    Announcement: New Friday run on west end started by Gomer. Mills Godwin. Name TBD.

    COT with YHC taking us out. Glad to see some faces that have not been to Gridiron in a while. Looking forward to getting a few on the injured reserve list back.

    Socially distance coffee in Einsteins parking lot.

    Good work, men! Jville

  • When Aisle 5 gets on something………just jump on!

    Three men and a dog woke and tackled the day! YHC & Aisle 5 started up Satan’s Hill to meet Punxsutawney and Cloey to walk the cul de sack tour. No runner were present. Hope everyones livers are ok.

    Aisle 5 has a VERY specific desire when it comes to looking at a new home. Ranch style with a WALK OUT basement. Few weeks back he saw a lot in NM that might suit his desire. Apparently his M is ALL on board! Today’s conversations were primarilay around reviewing everyones home and if they had a walkout basement! Our apologies to NM residents for three old dudes pointing and likely talking too loud.

    He is for sure in love with making his M happy and is looking for a buyer for his house in Brandermill. The video is outside my playlist, but fits how Aisle 5 feels about making his M happy.

    Oh..approx. 4 miles were done!

  • 4 Year Celebration with Merkins and Burpees

    Eight men gathered at the temporary AO of Da-Pile on the grounds of Atlee High School for YHC’s 4 year F3 celebration that went something like this.

    At shovel flag, 1 burpee followed by 2 merkins

    Mosey to practice field

    COP

    • 2 burpees followed by 4 merkins
    • SSH – 20 IC
    • 3 burpees followed by 6 merkins
    • Don Quixotes – 10 IC
    • 4 burpees followed by 8 merkins
    • Helicopters – 10 IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 7 burpees followed by 14 merkins
    • One Legged Lunges – Right Leg – 10 IC
    • 8 burpees followed by 16 merkins
    • One Legged Lunches – Left Leg – 10 IC
    • 9 burpees followed by 18 merkins
    • Heels to Heaven – 20 IC
    • 10 burpees followed by 20 merkins

    At end of COP, the total is 55 burpees and 110 merkins.

    Mosey to Cool Spring Elementary’s playground

    Lat Hangs/Merkins

    For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 8 sets of Lat Hangs and Merkins.

    For the Lat Hangs/Merkins – PAX did 140 Merkins.

    Mosey into neighborhood of Honey Meadows. Jog to end of Meadow Pond Dr. On way, Pax did 10 merkins IC at clubhouse. (20 merkins)

    Trail Challenge – For Honey Meadows trail, alternate between 5 burpees and 10 merkins whenever PAX member does to trail interception or road. Option of doing Bernie Sanders whenever going up a hill. Ended up with total of 30 burpees and 60 merkins.

    Mosey back to Shovel Flag for a grand total of 85 burpees and 330 merkins which could count as 415 merkins towards the Daville Merkin Challenge.

    Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.

    NMS

    YHC is amazed that 4 years has gone by so quickly while he is amazed that he has only been doing it for 4 years. Today’s beatdown was challenging with the distance covered which was around 3.5 miles most of what came in the last 30 minutes along with the repeat of the same 2 exercises (Merkins and Burpees.) Even during the long mosey and trail run, the PAX was never separated by much distance. Well done all!! It was great seeing Marco Polo today. YHC had not seen him since before the lockdown.

    Thank you F3RVA for many beatdowns, memories, and friendships I have developed over the past 4 year. I hope I am blessed to have many more years with this awesome group.

    Announcements

    Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

    It was an honor leading such a fine group of men.

    Gotta Run!

    Phonics

  • Frank Abagnale

    10 PAX happened to form a circle around a man known as “Swirly” for something called a “Hot Potato” Q. Shortly thereafter, a deuce of Deuce and Probation formed a PAX of 2 with no worry of legal intervention for the 5-0 were pursuing Seymour on the Nickel Bridge and looking into an All Points Bulletin issued for a 5’8″ white male, light brown beard, bald, and sporting “Virginia” paraphrenalia, who responds to the names “Jason” and “Marmaduke.”

    Here’s what went down, more or less:

    COP, Swirly-Style:

    Dead Man Hang
    Stretch-to-the-Sky
    DQs
    Mix of Wilson’s Wife, Fuddski, Yankee Aggressor, Southern Gentleman, and that devilish 3-inch “hold it” thing. 10 4-count merkins made for the icing on the cake.
    Flutter kicks
    Alabama Prom Dates
    LBCs

    Kick it to Vinny for some traveling…mosey to the Pipe Line Loop for a Monstah Dora

    100 Flutter kicks (meh)
    200 jump squats (good burn)
    300 merkins (ok, didn’t see that coming)

    Al Gore for da’ Six

    Flip it to Bone Thugs for Frank Abagnale (was that a VQ as well?)

    Every now and again, someone who has the Q nails it. To put it another way, there are home runs (over the fence, a common Q achievement) and then there are HOME RUNS (hit the Facade at Yankee Stadium or the Warehouse at Camden Yards). That dude NAILED IT.

    Bone Thugs called a version of Catch Me if You Can, only this was a single jack-rabbit being chased by the PAX (all ten of them). Vinny has dubbed this “Frank Abagnale,” after the check-kiter popularized by Leonardo DiCaprio. Once caught – nay, IF caught – 5 HRMs for each PAX member.

    Runners:

    Vinny clearly has a criminal past. Brother can run like he stole something.
    YHC, bum knee and all, should stick to white collar crime.
    Hardywood was the John Rambo of the group, running off-road, up-hill.
    Bone Thugs showed his newly found fleetness-of-foot
    Somewhere in there, YHC believes that Hitchhiker and Snuff each smoked a bunch of the PAX.

    That was awesome.

    YHC took the PAX home with a Garbage Can Medley…20 ab exercises of each man’s choosing at each of 5 trash cans…run the traffic loop after each round.

    Second time through, YHC took recommendations on which exercises were the most challenging…then the PAX did those on Round 2.

    Some kind of toe-touching-V-up-murderous combination
    Hardywood’s sitting arm-circle torture
    Bench kicks (apparently, these are permitted even when Honeydo is not present)
    American Hammers
    Burpees (a lesser known ab exercise)

    Mosey back to the Flag

    Number-am-a, Name-a-ram-a, YHC took us out.

    Announcements:

    F3 is sponsoring a Hire-a-Dentist fundraiser…get in touch with Seymour or Deuce for directions on how to get your teeth cleaned and make a can of COVID-19 aerosol for a single co-pay.

    Deuce is also sponsoring a Memorial Day Murph…run a mile, 100 pull-ups, 200 merkins, 300 squats, and another mile run, all with a 20 pound pack. See YHC for suggestions on how to make-your-own 20-pound pack.

    Keep the folks who are having stress and anxiety during the pandemic in your thoughts…patience and mental support are the watchwords for good leadership these days.

  • Nobody Bothers Me

    Four wild and crazy guys posted to get in some miles pre and post DP. Bone Thugs and Vinny ran the traditional route. Hardywood and Swirly ran over from FHP like the Alex Smith studs that they are.

    Bone Thugs made his maiden Breakfast Club voyage today. Proud of you brother. Keep posting’ and pushin’.

    What an awesome morning to get out and get it in. Stay safe, and stay strong.

  • Wilson has a Plan!

    6 PAX Assembled in New Market this morning for some fun to be served up Duke style!

    COP

    Alphabet OYO

    SSH x 20

    Helicopters x 10

    DQ x 10

    Mosey to back of hood!

    Triple check with Coupons:

    Runner, Curls, Box Jumps/Squats

    50s – YHC Calls an Exercise, first PAX to 50 calls it out, Sptint 30 yards with all you got.

    Mosey back to clubhouse.

    Numberama, Namerama, YHC took us out!

    Continued prayers for Honeymoons dad!

    NMS:

    On average Wilson breaks 2 coupons every workout. His plan is to break them all so we don’t have any coupons in the hood. He is a clever one! TCI Claps for the extra credit run by Recall! Strong work gents. Almost 3 miles as well!

    Duke

  • Lepi ubiqui

    Two towering terrors met for a rainy 5 mile run around Deep Run.

    Through the woods to Maremont, Raintree, Falconbridge, keep to the right around the lake and up the hill, down the hill around the parking lot to the right, cut through the woods to turtle run apts, Turtlecreek, Cox, Ridgefield, Raintree, Willowick, through the woods to Godwin.

    NMS – We saw a rabbit in the gloom. Handshake sees them all the time in his neighborhood now. Ironically, on the way to the AO, YHC raced a rabbit driving down Church Road – he lost.

    Brown Rabbit Photograph by Paul Scoullar
    Silly rabbit

    Announcements –

    • Memorial Day Murph – special location and time – stay tuned
    • Grand opening of the running AO Friday 5/8 at Mills Godwin HS. Submit your name suggestions >> here. <<

    ,

    Get some!

  • Last Call Party of 2

    2 what has become regulars came out for a Twin Team showdown. YHC had a plan to take Snuff to the name sake this morning because he has never been there. Unfortunately Snuff fart sacked or went with a different AO so at 5:30 Last Call and YHC headed out and away from Twin Team.

    COP: under cover in front of ES

    DQ’s, Helicopters, Cherry Pickers, Inverted Scorpion Kicks and Scorpion Kicks

    Mosey to JRHS Front under cover

    Modified triple check more of a double check

    Balls to the wall, run front circle X3

    Mosey to the side under cover

    Bear crawl the length of the overhang stop at each post for 2 count Mountain Climbers, on the way back Crab Walk and Sugar Sticks at each post.

    Mosey to the Swamp under cover gates are locked so stay in front

    Elevens, Squats and Ball Dippers, run to the first light in the middle of the parking lot

    Mosey to the ES playground reminded that if it where not for the virus today would be a Murph day if Honeymoon took the Q

    Elevens with Pull-ups and Squat Jumps

    Mosey back to the flag

    Numbers / Names YHC took us out

    NMS: As we were in our COT YHC talked about not having gone to Twin Team because Snuff was not present then Last Call reveals that he unknowingly has never been to Twin Team either. Through some discussion Last Call was under the impression that we called it Twin Team because of the ant hill between the ES and HS. No, No, No my friend we will show you Twin Team in all its glory.

    NOTE TO SELF: As you have been told by yourself so many times never change your plan – morning of!!!!!! Name it and Claim it Baby.

  • 3 Plus 1 For a Run

    3 Runners and one Dog hit the streets of New Market this morning!

    2 and the dog got 5 plus.

    YHC got 4 plus.

    Strong way to start the weekend fellas!