Category: Richmond, VA

  • Birthday fun – one week late

    A hearty 6 showed up for the Q’s late birthday bash. After a quick run around the school we circled up for the following:

    SSH (43 of them), Don Quixote, Hill Billies, LBCs and APDs.

    Off to the track for a lap with 4 corners of exercises – 5 burpees, 10 merkins, 15 mountain climbers and 20 jump squats.

    We went next door to the jungle gym and took turns doing 5 pull ups while the rest of the pax took turns doing 5 dips.

    Off to the field of dreams to run the bases (100% speed to first, 50% to second, 75% to third and turn the jets on for the run to home). Sliding was optional – bonus points would have been awarded for “A League of Their Own” splits slide to home. No takers unfortunately.

    Then over to the little gym for 3 rounds of 7 jerkins.

    A cool down lap was then followed by Dora 1, 2, 3 on Heartbreak Ridge – merkins, flutter kicks and squats.

    Next, run over to the railing for a F3 tunnel of love with the pax taking turns bear crawling under the rest.

    Finally, back to the flag for a quick merkin ring of fire.

    Numberama, nameorama and the Q took us out.

    I was honored to spend my F3 birthday bash with this group. This was a great way to celebrate. Today is also my mom’s birthday who passed away in 2012. She was a great lady who loved to laugh.

    Thank you gentlemen. See you in the gloom.

  • Happy Birthday Pops

    16 fine men joined Gumbo in the soupy gloom to celebrate what would have been my dad’s 82nd birthday. It went a little something like this:

    Mosey tot he back lot and circle up – no FNGs so let’s get right to it…COP (all IC):

    • DQs x8
    • Helicopters x20 (YHC’s mind was in the clouds and we almost overshot 20)
    • Imperial Walkers x19
    • SSHs x37
    • LBCs x82 – thanks for keeping the count strong PAX

    6 Burpees OYO

    THE THANG

    Field of Dreams Buffet – Two of Phil Goldman’s favorite things were baseball and a buffet, so YHC tried to combine these into one routine. The Field of Dreams involves breaking into 4 groups – one at each “base” (or in our case corner). Exercises at each base were as follows:

    • Group 1 (First base) – Squats AMRAP (YHC equates AMRAP to Phil Goldman at a buffet…it was a sight to witness!)
    • Group 2 (Second base) – Merkins AMRAP
    • Group 3 (Third base) – LBCs AMRAP
    • Group 4 (Home) – Burpees — this was the trigger for switching – when all members of the Burpee group were finished – call switch — run to next station.
      • Round 1: 15 Burpees
      • Round 2 (second plate): 10 Burpees
      • Round 3 (dessert): 5 Burpees

    PHIL-Check – Stay in your groups of 4. Phil Goldman was NOT a runner, so this PHIL-Check would not involve any running. In your group of 4, rotate through the 4 following exercises 4 times:

    • P – Plank-jacks AMRAP — keeping that “all you can eat” theme alive
    • H – HRMs x20 (this was the switch trigger)
    • I – Imperial Squat Walkers (AMRAP)
    • L – LBFCs (Little Baby Flutter Crunches — real thing, look them up) – Flutter kicks while intermittently performing a crunch with your upper body.

    Al Gore and Plank-o-rama for the SIX

    Native American Run back to the basketball courts (sort of). This went haywire and YHC just called a jail break.

    5MOM, including:

    • Freddie Mercuries
    • Hello Dollies
    • Louisiana Prom Dates (APDs but with your arms hugging your plus-sized date)
    • Rosalitas
    • Superman to finish

    Back to the Flag for COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile Saturday
    • Convergence Labor Day 0700 at Timerwolf
    • Summer Tour patches available – see Shakedown
    • DTH Poker Night – 9/7
    • Continued prayers for lots of folks – Helix’s daughter, Wojo’s sister/family, TYA’s brother, OC’s son, Doozy’s job prospects and others I am sure.
      • If you want to contribute to the fund for Wojo’s family – see Vinny with cash/check or Venmo money to me (Goldman-MP). I will be delivering a check to Vinny on 8/26 at Batteau.

    NMS:

    It is amazing how you look back at 6 years that have gone by and it seems like yesterday. Its downright scary sometimes. This November, it will be 6 years since my dad passed away. Today, he would have been 82 and man it would be cool if he was still here to celebrate with and to talk about how big my kids are and about how good LSU’s football team will be but they still won’t beat BAMA and Saban dammit. Today was a great opportunity to give a shout out to pops all while sweating our asses off and pushing each other to be better and stronger today than we were yesterday so that hopefully we have as many tomorrow’s as we possibly can.

    I did think “darn, why couldn’t his birthday been in November like mine. It was nasty sticky.

    Thanks for following along today and thanks for putting in the work with me. No better way to start the day!

    No More Gumbo For You!

  • DK’s 2019 NFL Survivor Pool

    DK’s 2019 NFL Survivor Pool

    The NFL season is upon us, and that means it’s time to put your football knowledge to the test. I’ve been running an NFL Survivor Pool for 15+ years, and I’d like to invite you to join. 

    For those of you who have played in my league before but didn’t play last year, I’m changing the league to allow for double elimination: a guarantee that you can’t crash out in Week 1!  This change has meant that I’m now hosting the league on a new website.

    This is NOT Fantasy Football…it’s much easier: pick 1 team to win each week. No spreads. If your team wins, you advance to the next week. If your team loses, you get a strike.  2 strikes and you’re out. The only catch is that you cannot pick the same team twice during the season. So, if you choose the Panthers in week 1, you cannot use the Panthers again for the rest of the season.

    $10 Entry 

    Winner takes all! 

    Last year we had 123 players, do the math! 

    To sign up, please create a user a profile here: https://games.betmo.com/player-registration/

    Once you’ve created a profile, join our league by clicking Join Pool or by going here: https://games.betmo.com/join-existing-pool/

    Pool Id: 1058

    Pool Password: Redskins#1

    You should receive a welcome email once you’ve created a user profile.  If you do not see it in your inbox, please check you spam folder and move it to your inbox for future emails from the site.

    The site allows you to create a “display name”.  If you’ve chosen a display name other than your actual name, it would be helpful for me to track who is who by updating your profile by adding your First Name and Last Name here: https://games.betmo.com/account-settings/

    Best forms of payment: 

    1) PayPal to davidkearfott@gmail.com 

    Please select “Pay or send money” and choose “Send money to friends and familiy”.

    or 

    2) Venmo (@David-Kearfott)

    Thanks, good luck, and Hail to the Redskins! 

    Döner Kebab

  • Bombs Away Redux

    1 of the Faithful posted at Punisher today, the usual being scattered around the coastal areas on summer holiday. It was really fu*** hot out there this afternoon, and YHC really needed a few liters of water.

    YHC had to leave Hoedown early this morning due to illness, so I decided to repeat Hoedown at Punisher, with just a few variations. This is what went down:

    No Welcome, F3 Mantras, or F3 Disclaimers necessary.

    Warmup with lap around the extreme perimeter of the school.

    The Thang

    Exercise 1- Big 11s

    Mosey to oak tree-covered field in the front of the school. Run long ways across the field. backward run the last 15 yads. 10 Merkins., run back, 1 WWII Sit Ups. Rinse and repeat to 1 / 10. No need to Al Gore for the Six.

    Exercise 2 – B.O.M.B.S.

    Mosey up to the blacktop. Don’t Partner Up Dora-esque.

    • 25 Burpees, running the loop 1/2 way and at end.
    • Move to big wall at front of school where we do lots of donkey kicks.
    • 50 Overhead Claps in the Peoples Chair (4 count), running the field to near the road and back.
    • 75 Merkins, running field 2x and at end.
    • 100 Big Boy Sit Ups, running field 1x and at end.
    • 125 Squats, running flield 2x and at end.

    PAX wrapped up just as the horn sounded. Back to the flag.

    Numberama, Namerama, YNC too us out.

    Annoucements

    • Puppy Pile on Saturday
    • Convergence on Labor Day 0700 at Timberwolf
    • See Shakedown if you are interested in one of the Summer Tour patches he ordered – first come first served, $5 a piece.
    • Conspiracy’s Sister in Jersey struggling with the death of her fiance’. This was their wedding week.
    • YHC Lil sis and the meal train to Charlotte — See Vinny or Gumbo (if you’re in the 21st century)
    • Orange Crush’s 2.0 is recovering and a meal train is set up. https://www.mealtrain.com/trains/m13gn3

    Today’s another blessing. Jville

  • Last Ball & Chain for the Summer Tour

    OOOps YHC knows that there where 10 beastmasters that posted at Batteau this morning but due to operator error with the phone YHC doesn’t have all the F3 names. Please respond to this post if you know who is missing and YHC will add them or you.

    5:30 Mosey to Pickle ball court for COP

    Don Quixotes, Helicopters, Cherry Pickers, Scissor Kicks, LBC’s,

    Mosey down the path to the stone landing circle up for Man Killers

    Mosey to the bottom of the hill (10) Burpies, Mosey around the lake stopping at each light for an add a burpie. First light one burpie, second light two Burpies and figure out the pattern. YHC did not plan this exercise but Sippy Cup helped me figure out how many Burpies we would do on the fly, last light equaled 10 Burpies.

    Al Gore for the 6, up the hill we go. Butt Kickers to the light, High knees to the next light, Lunges to the 3rd light and reverse Lunges to a random tree. Mosey the rest of the way to the top of the hill to find a Ball, a chain and 8 exercises to work on.

    Each exercise X10 when complete run half way down the hill do 5 merkins head back up the hill. The Ball or Chain gets a free pass on the merkins.

    Crab Cakes, WWII, Squats, Merkins, Ball or Chain, American Hammers, Mountain Climbers, Carolina Dry Docks, LBC,s

    A few finished some got called early for time, head back to the flag.

    Numbers, Names, YHC took us out

    Announcements:

    Convergence – Labor day – 7:00 – Timberwolf, Puppy Pile this Saturday, September Camping trip

    NMS:

    Thanks Sippy cup for being the Co-Q this morning, keeping my count and providing the light to stay on the path.

    YHC does apologize to the PAX for dropping the ball as the camera operator today.

    YHC also has to clear up a post workout conversation. I did not Q the ball and Chain at every AO on the summer tour only 3 of the 4 nano regions. I couldn’t use it at Twin Team because they where in my car which was in the shop.

  • To Farlek or Not to Farlek

    No the title is correct, YHC didn’t mean to Fartsack. 10 Runners from near and far arrived on a humid morning in Mechanicsville to either train or punch their passports.

    The Route – Laps around the three school total of 1.6 miles per lap

    Colonial Team – Farlek Run – 5 minutes at 30 sec slower than normal pace then either 2 or 3 minutes at 30 sec faster than normal pace. Rinse and Repeat for either 4 or 5 miles

    “On Doctor Orders” Runners (4ish Milers) – No Farlek running for these fellas

    The Runningish Group (aka Mudface & No Idea) – 3ish miles

    T-Claps to Marco Polo for crushing a near to 8:30 pace

    SPIT ON THAT!!

  • Bombs Away This Monday

    10… rounding up to 11 fought off the cooler side of the pillow this morning to cozy up in the Hoedown Sauna.

    While the PAX set off for the teacher’s lot for COP, Jville nearly took us out as he pulled into the bus loop…. 3 more laps with NASCAR Lefts to make it eleven.

    COP

    Welcome, F3 Mantra, F3 Disclaimer.

    20 SSHs; 15 DQs; 15 Imperial Walkers; 10 Merkins. Warm? Let’s Boogie.

    The Thang

    Exercise 1- Big 11s

    Mosey back to the lot where the PAX parks for Big 11s. Starting that Lindsay Drive side of the lot, run to the hill, Bernie Sanders up the incline, 10 Merkins. Lindsay Side – WWII Sit Ups. Al Gore for the Six.

    Exercise 2 – B.O.M.B.S.

    Mosey up to the blacktop. Partner Up. Dora-esque.

    • 50 Burpees
    • 100 Overhead Claps in the Peoples Chair (4 count)
    • 150 Merkins
    • 200 Big Boy Sit Ups
    • 250 Squats

    PAX wrapped up just as the horn sounded. Back to the flag.

    Numberama, Namerama, Greenbow took us out.

    Annoucements

    • Puppy Pile on Saturday
    • Convergence on Labor Day 0700 at Timberwolf
    • See Shakedown if you are interested in one of the Summer Tour patches he ordered – first come first served, $5 a piece.
    • Conspiracy Theory’s Sister in Jersey struggling with the death of her fiance’. This was the their wedding week.
    • YHC Lil sis and the meal train to Charlotte — See Vinny or Gumbo (if you’re in the 21st century)
    • Orange Crush’s 2.0 is recovering and a meal train is set up. https://www.mealtrain.com/trains/m13gn3

    Conditions were steamy this morning. Glad to see the PAX gut this one out. Hope you feel better Jville!

    Today’s another blessing. Enjoy it fellas.

  • Pick your poison (hill) and run until your nipples bleed

    A baker’s dozen posted in the soupy (almost Gumbo-y) gloom of River Run to log some miles for BRR training, to check a box for the summer tour or just to start their day off right with some F3. No matter what the reason, it was a great choice.

    YHC explained today’s route, our choice of routes, leave BWES and head towards Twin Team but take a right on the trail instead of a left. Down to Gumbo’s neighborhood and take a left on Riverdowns South. Proceed to the second intersection (Riverdowns South, Kings Farm and Queens Grant). This was affectionately known as HOME BASE for the morning. About .89 miles from school to HOME BASE.

    From HOME BASE, you had the choice of two hills, each .5 miles to the top/turn around. Queens Grant hill is 0.53 miles from HOME BASE to the stop sign at the top – 128ft of gain for an average of 4.7% grade – long and steep. Hill #2 (straight on Riverdowns South to the second road (Post Mill)) was .5 miles with 66ft of gain and average grade of 3% – slow and steady. Pick your poison. Run whichever ones you want or alternate, as many times as you can before getting back to the flag for COT…GO!

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile on Saturday
    • Convergence on Labor Day 0700 at Timberwolf
    • See Shakedown if you are interested in one of the Summer Tour patches he ordered – first come first served, $5 a piece.
    • Vinny is collecting money (but if you Venmo – send it to me and I’ll right Vinny a check) for Wojo’s family.
    • Orange Crush’s 2.0 is recovering and a meal train is set up. https://www.mealtrain.com/trains/m13gn3

    NMS:

    Wow it was steamy this morning. Felt like we were all running in Gumbo. That didn’t stop Rosie from getting some extra credit or Tobit and POG and Hutton and Swiper from demolishing the hills. Tobit got 4 trips up the best that is Queens Grant Hill…RESPECT!

    Lug continues to crush it. I’m pretty sure his shirt weighed more than him by the end of the run today.

    Great to have DK back in the mix, and great to have LabRat in the Southern Hemisphere for the second time in less than a week.

    The New Market running crew came out – two of them (Wilson (duh) and Marmaduke) in long sleeves. They must be trying to cut weight before their next MMA weigh-in.

    Well done fellas.

    No More Gumbo For you!

  • Visiting Day

    4 tourists visited OTB to join YHC for an easy morning run. A last minute text from Shakedown alerted me that he was going to be a few minutes late. No problem, OTB is more relaxed so Corned Beef, Hash and I circled the parking lot a couple times waiting for the LIFO. Google maps error took Shakedown to the wrong Urban Farmhouse. This one was user error, not quite the same Google Maps problem as Daville.

    Great running with Hash this morning as he paced me through some extra mileage. Kid seems to know what he wants and has a good head on his shoulders, papa Corned Beef should be proud. Welcome back Knox, hope to see you out more.

  • Sunday Slogfest

    Eight (?) runners took on the trails, or roads, in various directions. The main contingent took North Bank to Potts to Butter Milk. Temps and humidity made for a tough run for all.

    Although the run was a slog conversion was lively. YHC thinks there is a doctoral thesis to be had on F3RVA Big Data: Positive data and negative behavioral effect. Offshore threw out a light theological question of “Who Gets into Heaven and How?” Marco Polo failed on his assigned task of keeing Pink Lady in visual contact while crossing the bridge. Flipper is ready for BRR, Lab Rat brought an FNG who was not named but has some very inappropriate name potential. Saab did his normal roads route.

    There was a Bleeder sighting on North Bank. Lab Rat said he saw Hardywood on the trail at some point but no other pax did. Good times were had at ETs afterward. Talk of the BRR has the PAX dreaming of cooler weather as the end of summer approaches.

    Announcements: Congrats to Scrum on 7 Years married. It only gets easier from here! Prayers for TYA’s brother, Helix family, and Orange Crush family.