Category: Richmond, VA

  • Merkin Monday

    11 strong PAX gathered at Hoedown for a perfect 60 degree morning workout at Hoedown. Merkin Monday = repeating timer set for 20x Merkins every 5 minutes.

    Warmup: Mosey to the front of Tuckahoe for 20 SSH, 15 DQ, 15 Imperial W’s, 15 Invisible Jumprope, 14 LBC… 20x regular Merkins

    Indian Run around Silverspring loop and back to Tuckahoe… 20x Diamond Merkins. Rinse and repeat…. 20x Shoulder Tap Merkins

    Mosey to back Tuckahoe field, 20x Flutter Kicks, 25x Hello Dolly… 20x Dive Bomber Merkins

    Triple check with 5 pull-ups, Donkey Kicks and Copperhead Squats … 20x wide grip Merkins

    Mosey through the sludge to the side of the hill … 20x plank to Merkins.

    4 corners cumulative (thx Bodos) 10x squats, 20x MH’s, 30x Freddy Mercurys, 40x LBC’s + 5 burpees (thx Dr TH) … 20x Peter Parker Merkins

    Mosey to asphalt hill for 2x crawl bear up then 10x/20x WWII … 20x decline Merkins

    Mosey to flag for 20x reverse situps … Ring of Fire

    Numberama, Namerama, Announcements including several health and family updates / request. YHC took us out.

    Moleskine: It was a pleasure working out with such a fine group this morning. Well done with 180x Monday Merkins. It seems that we’ve fully re-entered both the Hoedown darkest AO season and dew season with the welcome cool AM temps. YHC was tempted after the second loop around Silverspring to rinse and repeat for the entire morning… maybe next time.

    – GP

  • Sunday Buffet

    Rosie ran the roads. Flange and Hardywood hit the trails with mountain bikes. Bootleg was spotted logging some miles on foot. Flipper and Vinny posted early and logged extra miles.

    Faceplant, Marco Polo, and YHC plus the K9s ran Northside to Southside, crossing at Belle Isle. With this crew, as you might imagine, the pace was pretty brisk. Parker and Sally modeled excellent F3 behavior by looking out for each other and the other PAX, drinking plenty of water, pushing themselves when they were tired, being courteous to bikers, and sometimes coming when they were called.

  • Breaking Tradition and Publishing a Gridiron BB the same day.

    But that’s ok, it will still go unread. But, just in case, here goes!

    11 shiny happy faces showed up for the first day in a while it actually felt…..nice. We made the best of it by rolling around in the grass and stuff. There was a dog, too! If you need more details, read on, I guess.

    -Parking lot tracers followed by 1 standard american Lab Rat COP.

    -Slalom run between the poles to the back of the school where the pull up bars used to be. 3 sets of all you got pullups on the cross beams.

    -Trail run to the pavilion for an Abyss triple check: abyss merkins, skull crushers, and run around the bridge and back.

    -Lindsay on the gridiron with situps and moutnain climbers

    -Yoga!

    NMS-

    Always great to be back where it all started for me…Good old Gridiron. The abyss merkins proved that you don’t have to do many to make a difference. The crowd was fun and the weather was great! Einstein’s is no Elwood Thompsons with their “weird fruit” parfaits, but the company was fun. See you next year! Just kidding, I’m going to make it out again before that. Until then,

    Lab Rat apologizes…

  • In Honor of the Upcoming Football Season, We Relived Our Glory Days

    Saturday is the start of the college football season, as Florida takes on Miami.  In honor of the 2019 football season, it was decided that we would have a workout that reminded us of our glory days of playing football.  The Anvil became the gridiron for the 7 teammates.

    COP – SSHs, Imperial Walkers, Don Quixotes, Arm Circles, Hand Release Merkins, and LBCs

    Thang

    11’s up the Hill – As the PAX moseyed to the other side of the school, they performed tracers as they went through the parking lot.  When the PAX arrived at the other side of the school, the YHC informed the PAX that Jerry Rice and Ronnie Lott would run hills during the off-season to get in shape for the upcoming season.  The PAX ran 11s up and down the hill.  At the bottom of the hill the PAX did Donkey Kicks, and at the top of the hill the PAX did squats. 

    Wall Sits – The YHC gave a small history lesson on Jason Garrett’s playing days in Dallas.  In his memory of sitting on the bench, the PAX did Wall Sits, just like the days of Jason sitting on the bench.  Every time either Emmitt Smith, Troy Aikman, or the defense scored touchdowns, the PAX would raise their arms in the touchdown position while sitting on the wall.  The Redskin fans were mumbling about all of the Cowboy touchdowns.

    Vince Lombardi Grind – The PAX moseyed over to the football field (I am being generous right now.  The grass has not been cut all summer.)  Vince Lombardi was known for having an offense that was not afraid of grinding it down the field to score a touchdown.  Our version of grinding it down the field was run 10 yards, conduct 10 Merkins, Bear Crawl 10 yards, conduct 10 Merkins, and continue the cycle until we crossed into the endzone. 

    Buddy Ryan is Fighting – Buddy Ryan started to fight Jeff Fisher because the Pax was recognizing Vince Lombardi.  The PAX started a new cycle of running 10 yards, conduct 10 WWIIs, back peddle 10 yards, conduct 10 WWIIs, and continue the cycle until we crossed into the endzone.

    F3 UP/DOWNS – The PAX conducted UP/DOWNS with an F3 twist.  The PAX would run in place and when the YHC would yell hit, the PAX would do one Burpee and return to running in place.  The PAX conducted this exercise for several cycles.

    F3 Gassers – The PAX conducted Gassers with the F3 twist.  The Pax ran across the width of the football field, conduct 10 Jumping Squats, ran back across the width of the football field, conducted 10 LBCs, ran back across the width of the football field, conducted 10 Monkey Humpers, ran back across the width of the football field, and conducted 10 Merkins.

    Butkus – The PAX conducted several minutes of the Butkus. (Yes, a real F3 exercise) Upon completion the PAX moseyed back to the front of the school.

    Numberama, Namearama, Announcements

    Chewy provided the group with a great prayer.  Thank you Chewy!

    Announcements: Puppy Pile this Saturday.  Convergence on Labor Day at Timberwolf.  Keep Helix’s daughter, and his family in your prayers.  Keep Maytag and Rounder, and their families, in your prayers as they serve our country.  Safe travels to Bulkhead as he heads overseas for his cousin’s wedding.  Opus’ band is performing Saturday night (9pm) at Marty’s Grill off of 301 in Mechanicsville.

    NMS:  Thank you to the PAX for allowing this YHC an opportunity to VQ this workout.  Great day!

  • Circle of Life

    Twenty Eight Dads and 2.0s posted for a Shark Bait VQ (wind assisted). The last Puppy Pile before school starts, so here’s what we did before the bell rings.

    COP: WWIIs x 10. LBCs x 10. Scorpion Kicks x 10. Weighted Dad Merkins x 10 (2.0s on their dads back while dads did Merkins). Arm Circles; Big – forwards and backwards x 10. SSHs x 10. Smurf Jacks x 10. Invisible Jump Ropes x 10.

    SPARC: On the stage. Dads perform 20 Donkey Kick Merkins while kids perform LBCs. Switch for kids to do 10 Donkey Kick Merkins. Next round. Dad’s perform 20 2-count Chicken Peckers while kids do Jump Squats. Switch for kids to do 10 2-count Chicken Peckers. Third round. Dads People’s Chair for :45 while kids perform Goofy Soldiers. Switch for kids to wall sit for :30.

    Aisle Small Talk: 2.0s find a different dad to partner with. First round. Kids run up to the step that corresponds with their age. Dads perform Merkins. Switch for dads to run to top of stairs while kids do Merkins. Second round. Dads do LBCs while kids run to the top of the stairs. Switch and repeat. Third round. Kids run to the top while dads perform WWIIs. Dads Box Jump up and back.

    Meet In the Lobby: 2.0s and dads reunite. Kids under 8 go half way up the steps. Remaining dads and 2.0s stay at the bottom. All dads and 2.0s complete 1 Incline Merkin at each step (from their starting points) on the way out. Hug-A-Tree for the Six.

    Enchantment Under the Sea: Dads against kids on the Carillon Field for some good old fashion Sharks and Minnows. Sharks/Dads Crab Walk. Minnows ran. Five rounds. Round 4 the dads switched to Bear Crawl.

    Lost and Found: Hide and Go Seek. Round 1: Dads complete 15 Merkins while 2.0s go hide. Round 2: Kids complete 10 Merkins while dads go hide. Round 3: Dads complete 20 Merkins. Once you found your partner(s), perform various exercises at your tree while waiting for the six to be found.

    Stage Dive: Mosey to the bowl. Dad’s and kids line up and one at a time roll down the hill.

    BTTF. DK has a survivor pool if you’re interested. F3RVA Retreat is 9/21-9/22. Sign up for a corn hole team by 9/9.

    Critical Acclaims: Today was a blast, as always. But it was particularly so for YHC. About a month ago Shark Bait said he wanted to Q a Puppy Pile. With most nine year olds, I wasn’t sure how serious he meant it. I think he did a great job today, and I could not be more proud of his leadership.

    F3 serves many purposes, with leadership being at or near the top. Puppy Pile is awesome because it gives us a chance to show our kids how we lead by example, and it also offers them a chance to develop their leadership skills. The kids never fail to amaze me. When we switched partners, we made sure to look each other in the eyes, shake hands, and introduce ourselves. They all did great. It’s the little things.

    Today we closed without words, but with inner thoughts. We often look straight ahead in life, or down at the ground, our phones, whatever. Today, by laying down and looking up in silence, I hope we all realized and appreciated greater perspective, literally and metaphorically. Making the time to take it all in is as important to your mental health as F3 workouts are to your physical health.

    Have a great day, and walk proud. You’re raising good kids.

  • Twas a LIFO kind of Morning

    BreakFast Club – Some PAX* gathered in the Gloom and ran from ET’s to Dogpile…that is all…

    DogPile’s THANG:

    Some other PAX joined us at the DTH Shovel Flag, and when the time was right we all moseyed down to the Amphitheater for some COP love:

    • SSH x50 IC
    • DQ’s x10 IC
    • Hydraulic Squats x10 IC
    • Incline Merkins x10 IC
    • Dips x10 IC
    • Derkins x10 IC
    • LBC’s x20 IC

    Mosey to Carillon Field for COP #2:

    • Four Corners Escalator: 
    • x10 Lt Dans
    • Add x20 Am Hammers (2-ct)
    • Add x30 Plank Jacks
    • Add x40 WWII
    • Reverso 
    • Hardywood won a Matchbox Car
    • Awaiting the SIX, we completed x40 Freddie M’s IC followed by x40 Flutter Kicks

    Mosey to Ramped Access Road for COP #3:

    • Triple Check:
    • P1 (timer) Bernies to top, runs down
    • P2 on Six for PLT’s
    • P3 throwing P2 legs

    Ran out of time for Burpee Lake partner carries…oh well…BTTF…

    • Variable Protractor Pain
    • Flutter Kicks
    • Diver Bomber Merkins IC
    • Diamond Merkins IC
    • Boat Hold + Jmaes Bonds
    • Werkins IC
    • Heels to Heaven

    COT:

    • Counterama …at least #24 at some point
    • Namerama (nobody new)
    • Announcerama (see Comments)
    • YHC took us out in Prayer
    • PuppyPile took off like a pack of rats

    BC Boyz Moseyed back to ET’s

    NMS: 

    • Welp, that was different. One dude showing up early with no shoes (DoubleMint), another dude showing up late for the COP (Deuce), one guy breaking the seal in a brand new portapotty instead of participating in the first half of four corners (Handshake), other guys remaining in or going back for an ever trailing SIX, and at least a few guys bouncing to either pick up 2.0’s or go to work…and of course Wilson just standing around half the workout jawing with whoever will listen. The workout was otherwise pretty decent – fitting in some solid mary here and there – but YHC was a little disappointed we ran out of time – partner carries with booyah merkins around the lake woulda been just a boatload of fun… Also, YHC wanted to give the Most Merkins battle streamer to Swirly or Hardywood but neither of these men have functional flags to bear such an honor…so the tassels will be hanging from Swirly rearview mirror for the time being. YHC’s chronic IT Band pain of course flared up towards the end, but there’s nothing like the camaraderie of the PAX to carry a man past the pain. Love you guys.  

  • Two-riffic!

    It was a quiet morning at Timberwolf, YHC arrived while Oyster doing calisthenics under the lights. With no Q on the Q-sheet and no headlights headed our direction we did a lil jig to the upper parking lot to watch for stragglers. The plan was a hot potato so Oyster took over for trying to make a circle out of two people.

    COP looked like this:

    • SSH
    • Don Quixotes

    YHC picked a couple more diddies and forgot to pass back the potato. The rest looked like this:

    • Arm Circles
    • Russian Soldiers
    • A couple other things

    Mosey to the basketball courts for some Doracides

    • 100 ‘merkins
    • 200 squats
    • 300 LBCs

    Mosey to the football field for some grande escalating 4 corners

    • 10 ‘merkins (carolina dry-docks, wide, diamond, regular)
    • 20 squats (alternate monkey humpers)
    • 30 WWII’s
    • 40 Plank Jacks

    Reverso!

    Mosey over to the track for a Miracle Lap (One lap around track and change exercises every 40 yards)

    • Crab Walk
    • Dips
    • Lunges
    • Bear Crawl
    • Incline Merkins
    • Decline Merkin
    • Plank Walk

    Mosey back to the imaginary flag for a final COP

    • Flutter Kicks
    • Rosalitas
    • Alabama prom dates
    • Hello dolly

    Finish out with a COT

  • Is This a Running AO?

    9 Davillians and 1 summer tourists, came out for YHC return to The Creek.

    This how it went down:

    Short mosey around the parking lot for any LIFO’s

    COP (ALL IC) – DQ, Helicopters, Arm Circles

    THANG

    Merkin Mile – mile loop around Ash Creek to the clubhouse stopping every 1/4 mile for 25 Merkins

    Suicide Dora – First partner does suicides on the court while second partner works on the exercises. Flap Jack, Rinse, and Repeat. Excerises has follows: 50 Skull Crushers, 100 WWII Sit-Ups, 150 single count American Hammers, 200 SSH

    3/4 Merkin Mile – Head back to the church stopping every 1/4 mile for 25 Merkins

    Parking Lot Tracers

    1 MOM – 25 Merkins OYO

    Numberrama, Namerama, Announcements and Emoji took us out.

    MOLESKIN

    It felt good to be back at The Creek. Since YHC has been training for the Colonial, Fridays over the last month or so have been spent running. Apologizes to the PAX since YHC had to somehow still get in the miles today (2.75 to be exact)

    Glad to have Honey Do join us this morning to wrap up his DaVille tour for the summer. Also go to have Lab Rat out for his annual visit to The Creek

    T-Claps to Mudface and Wild Thing for “pushing through the suck” with running

    SPIT ON THAT!!

  • The Return of the Unnamed Combo Ladder

    A Fab 5 escaped the cozy confines of the fart sack for a work week conclusion at Twin Team. With a quick confirmation YHC was still slated to Q this morning and a check of the Fit Bit the PAX set off in the direction opposite of Twin Team hill.

    COP

    Mosey down to James River High’s student parking lot for COP

    • 15 SSH
    • 10 DQs
    • 20 Imperial Walkers
    • 25 LBCs
    • 20 Flutter Kicks. Warm? Let’s Boogie.

    The Thang

    Exercise 1 – Unnamed Combination Ladder

    Bringing a little throwback from the Week of Wojo, YHC added a variation to the unnamed ladder => Instead of bear crawls between sets, YHC opted for a perimeter run of the parking lot. With Week 0 of College Football kicking off tomorrow, game shape is best achieved through gassers.

    Gasser buy in then sets of 10-9-8-7-6-5-4-3-2-1 of each exercise

    • Merkins
    • (The Real) Carolina Dry Docks
    • Jump Squats
    • Alt Lunges
    • Two Count Mountain Climbers
    • Reverse Crunches
    • Gasser

    ABCs and Al Gore for the Six.

    Exercise 2 – People Chair

    Mosey to the nearest school wall for 2 sets of people chair and associated variations. Slightly above parallel, below parallel, one leg versions were utilized.

    Exercise 3 – Curb Crawls

    Work up to 5 Merkins. Mosey back to Bettie Weaver for Mary.

    Mary

    With 2 +/- minutes left for Mary, YHC appreciates the PAX in sharing in the belated celebrations of my Grandfather’s 93rd birthday. 93 LBCs for Ol’ Daddy Bill.

    Numberama, Namerama, Doozy took us out.

    Really appreciate the PAX showing some LBC respect to Bill Ferguson. The Cleveland-On-The-Clinch native and Southwestern Virginia lifer would be proud of the fellowship, brotherhood and principles our group exudes day in and day out. He reminds me every time I see him: Every Day is a Blessing.

  • Variations of Quadrilaterals

    East on Grove with 4s doing an out and back at Meadow. 5s turn at Meadow to Monument, left on Monument, and a left on Westmoreland. 6s take Grove to Allen, to Monument, to Chantilly –>Bunting, and home on Grove.

    YHC took us out.

    Announcements:

    • Convergence – Labor Day – 7:00 – Timberwolf
    • Puppy Pile this weekend – 7:05
    • Thoughts and prayers go out to Upgrade’s girlfriend.

    ABT,

    Lockjaw