Category: Richmond, VA

  • Hot Tater Weds!

    6 Warriors Showed up to kick the hump day off with a a Hot Tater Q.

    Circle the lot to wait on Mouse Trap

    COP

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    Imperial Walkers x 20

    Mosey to Front of School

    Duke Q

    Triple Check – Runner (Parking lot and back ) WWIIs, and Hello Dolly (Hermes Call)

    Tobit Q

    Mosey around School to bottom of Track

    Variation Mile, 25 Reps, Run a lap, total four laps

    Exercises – Merkins, Dry Docks, American Hammers, Jump Squats

    Lug Q

    Mosey to Back Lot –

    Lindsay – 20 Jump Ups, 5 Dips, Run A Lap – Continue until it is flipped to 5 and 25 on the exercises.

    Don Draper Q

    Mosey Back to Track

    Dora – Single Man Style

    100 SSHs, Mosey 100m around Track, then 200 LBCs, Walking 300 Arm Cirlces back to the Flag due to time, Bernie Sanders up the Hill, back to Flag

    Numberama, Namerama, Don Draper Took us out!

    Announcements –

    * Look for link to personalized New F3 shirts from DTH

    *Labor Day Convergence, Timberwolf 7am start, bring an FNG

    NMS – Bullet Point Style due to work travel

    • All PAX crushed it today, the Tater Was HOT for Sure
    • SOT continues its Wildlife sighting, as Tobit and Mouse Trap (Im being Serious) chased a mouse around the track
    • Don Draper was all about finishing strong with his portion of the tater strong, way to make us work Don!
    • Hermes killed it, getting stronger everyday
    • Lugz Jump ups were a new mix, they hurt!
    • If you don’t want to run, don’t give the Q to Tobit
    • Strong work by all, you guys crushed it, appreciate you guys pushing me to get stronger!

    Marmaduke

  • On the Road Again

    Fifteen Redwoods and Sequoias greeted the last day of July with a workout that flew by as fast as this summer.

    Off to the first circle for the COP.

    • HRM
    • Scorpions Kicks
    • Helicopters
    • Don Quixote
    • SSH

    Down the road and across the VITA course lining up with the statue about 50 yards off. Lindsays between those points for extra running. Exercises are Box Cutters and Monkey Humpers.

    Down Blanton to Sheppard and line up on home plate of the baseball field for Triple Check. Run the bases, flutter kicks, elbow planks.

    Back over the fence and down to Fountain Lake. 11s using the light post to measure the intervals. 2-count American Hammers and Carolina Dry Docks.

    Long Mosey back to the VSF – Robinson, Lakeview, Westover, Trafford, Berkley, and Spottswood with stops along the way for left oblique crunches, right oblique crunches, diamond merkins, mountain climbers, LBCs, Copperhead Squats, and Captain Thors.

    Back to the flag, right on time! Bleeder took us out.

    Announcements:

    • Want to be deprived of sleep, but don’t want to run? BRR drivers needed. See TYA or Flatline.
    • Rumor has it Flashdance is in town. Let’s see if F3RVA can get him out to a welcome back post.

    Time to Taper,

    Lockjaw

  • The Q sheet was open at 5pm yesterday…

    9 stalwarts, including one unhappy camper, assembled in the Heartbreak Ridge parking lot to see what would be in store for the morning. Wary of YHC grabbing the Q when it was open late yesterday, the Pax knew in their bones what to expect before even seeing the laminated Weinke. Here’s how it went… more or less.
    COP: Invisible jump rope, Russian soldiers, Merkins (slow up, slow down), storm squats

    Mosey to the track for the Lucky Horseshoe.Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap

    Moleskin

    – YHC was hurting after this one — took a lot longer than normal for heart rate to recover, and after showering this morning YHC FELL ASLEEP for 45 min before getting back up to get ready and go to work.
    – That old man who was running the the whole time must have passed each of us 3-4x on the track… he was a machine. But Opus, who must have been sandbagging the first two laps, suddenly sped up and moved ahead of everyone. Well done, and glad to have you visiting us, Opus!
    – Just as Mr. Holland (before he moved) would bring Sisyphus to Twin Team if someone doesn’t step up by Thursday evening, that’s exactly what happened this morning. Since it was on hiatus from HR for a year + 6 days, many in the Pax today had never experienced the Lucky Horseshoe before, but we all got our fill today. Most of the crowd seemed to agree this workout is a good thing for us, and the suggestion to do it again in 2 months was a good one

  • The SECOND Port-O-John

    12 DaVillians and 2 summer tourists found DaVille for a somewhat cooler morning that went like this…

    Mosey around the parking lot back toward the front of the high school.

    COP All IC – 30 SSHs, 10 don quixotes, arm circles, 10 hand-release merkins (HRMs), 10 plank jacks, 10 mountain climbers, 20 tempo LBCs, 10 crab cakes, 10 imperial walkers

    Triple Check – Bear crawl / Crab walk to the sidewalk & back, donkey kicks, flutter kicks

    Mosey into the new neighborhood across the main road and to the back.

    Modified DORA – Partner up, one partner runs the road to the SECOND port-o-john an back while the other does the following cumulative exercises – 100 HRMS, 100 WWII sit-ups, 100 SSHs,

    Mosey back toward the school but stop near the dirt hill.

    Ankle-breaking Hill – one partner holds Al Gore while the other runs up the dirt hill and does 2 burpees and returns. Switch.

    Mosey back to the flag area.

    Superman.

    Numberama, Namerama, Announcements, YHC took us out.

    NMS:

    YHC arrived at DaVille to an empty parking lot around 5:20 am and wondered if anyone would show up. The PAX quickly filled up the parking spots and Spike came running in. A police car stopped to find out what was going on and Trout gave the explanation for why a bunch of guys (and 7-11) were up this early in the morning.

    YHC changed part of the workout because HoneyDo always inspires donkey kicks to be included in the beatdown. The PAX seemed to enjoy the challenge of mixing the bear crawls and crab walks in the triple check.

    The mosey into the new Giles Farm neighborhood was inspired by yesterday’s Tomato Run adventure in the same area. YHC saw some potential hills and loops for some F3 fun. The modified DORA included a run on the road that provided for some hill challenges. YHC called out that the run went to the port-o-john. Circle K commented, “The first port-o-john, right.” The answer…. “NO, the second port-o-john back up the incline.” The PAX attacked the exercises. Spike and Anchovy showed all how to run with a vengeance. YHC wondered if anyone was going to take a break in the port-o-john but nobody disappeared behind the doors…

    YHC noted that there was some extra time and decided to point the PAX to run up the dirt hill for a little adventure. The good news is that nobody twisted an ankle or hurt themselves!

    The final Superman featured Emoji’s vocal abilities. Impressive.

    Another fine morning in the GLOOM!

    The Carpenter

  • Visual Props

    Map, out and back with 5 and 6 mile loops

    Twenty arachnids emerged from the dusk for some fun around UR. A few of the regulars expected intervals and were disappointed. Others were not expecting intervals and were not disappointed. Alas, off we went to follow the prescribed out and back route with some loops:

    • Across the lake, down the rocky path and cross College to University
    • University across Westham and Ridge ’till it dead ends at Ralston
    • Left on Ralston
    • Right on River via the sidewalk
    • Right on Glenbrooke Circle (East)
    • Left on Glenbrook Circle (West)
    • 4 milers turn around at Summit and return
    • Everyone else summit Summit and return to the bottom
    • 4.5 milers return via the same route
    • 5s and 6s take a right on Glenbrooke and complete the Glenbrooke Circle loop via East then West
    • 5s return while 6s add the first class streets loop of Windsor on the James
    • Everyone return to the VSF

    Count all fingers and toes, disclaim given names and YHC took us out.

    Moleskin
    YHC has wanted to introduce Glenbrooke Circle for quite a while but never got around to it. Today was the day. Given the recent trend of bringing laptops to describe routes, printouts seemed in order. While the route was fairly straightforward for the regulars, visual cues via a map without street names was the perfect accompaniment to some perfectly clear verbal directions.

    4s didn’t complain as they got lost and likely did 5. 4.5s appreciated the extra excursion up Summit. 5s were spot on at just over 5 miles. 6 milers were probably a little short. YHC owes you next time.

    Great to explore a new route. Will add this to the annals for a future repeat. Rumor has it Keymaster (a.k.a. “Hi Derek”) may Q a future Spider Run for those interested in laps around the lake.

    Big Data counted to 20 today. Nice work gents.

  • Arms Up!

    16 Strong Soldiers arose from the fartsack to better their mind and body this morning. 530 hit and we were off.

    COP-

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Imperial Walkers x 20

    LBCs x 30

    Merkins x 10

    Arma Circles x 15

    Mosey to Field

    4 Corners – Round 1

    10 Merkins, 20 WWIIs, 30 Mountain Climbers, 40 LBCs – Repeato backwards to Corner 1

    Mosey to Side of the field

    Triple Check –

    Runner – Flutter Kicks, and Jump Squats

    Mosey back to the Corner

    4 Corners Round 2

    10 Burpees, 20 Hello Dolly, 30 Squats, 40 SSHs – Repeato Backwards to Corner

    6inches, ABCs, Additional Burpees waiting on the PAX

    Mosey to Basketball Courts

    Partner Doracides –

    100 Merkins, 200 LBCs, Partner Suicides

    Arms Up wiating for the six.

    Recover

    Arms up – Hallelujah Style, Lunge to half court, turn around, lunge backwards remainder of court. Mosey back to Base line with Arms Up.

    Arms up again, final Suicide. Keep Arms up for Final Minute.

    Back to Flag

    Numberama, Namarama, YHC took us out!

    Announcements:

    -Be on the look out for link from DTH to order personalized shirts in August. Some good points this morning on the shirts, all proceeds go to plant and grow F3 in new markets around the globe, support the cause!

    -Labor Day Convergence – Timberwolf 7am, Adventure out, Bring FNG

    -Summer Tour still going, support you brothers who are making the rounds

    NMS-

    Great work this morning! ALL Pax brought the energy and encouragement to get it done today! TCI Claps to DTH, Tobit, and Doozy for leading the planks and Al Gore’s while the PAX finished, appreciate it fellas. Good to have High Hells join us from Nashville, he too was impressed with the lush fields of No Toll. Strong work today men, always a pleasure to spend my mornings in the gloom with you all getting stronger. Be a beacon of light today fellas, you never know who needs that light!

    Marmaduke

  • The Sunday Runs

    First off, Tclaps to Doozy for completing the Summer Tour with a speedy tour of the trails.

    YHC rolled in at 6:59:45 AM to a crowd of men getting ready for a run. Double Mint and three others (FNGs?) took off toward Buttermilk.

    YHC: Where are they going?

    PAX: I don’t know.

    YHC: What are we doing?

    PAX: I don’t know. There’s this trail right over here…

    So YHC, Doozy, Marco Polo, Swiper, and Oyster took off on Northbank and Saab hit the roads. Oyster turned back early. The rest went Northbank to TPot to Buttermilk in a speedy 70-75 minutes. YHC discovered along the way that none of these PAX knew Double Mint, and was worried he had missed an opportunity to make an introduction and keep the larger group together.

    This group met up with Flipper and TYA near the end; they had been out on the trails for a while.

    Double Mint and crew went Buttermilk to Northbank, but somehow did not cross paths with the others.

    COT. Double Mint issued a disclaimer that he did not recruit the 3 newbies for F3, just brought them out for a trail run on Sunday morning departing the Pumphouse at 7am. Huh. The PAX gave them names anyway, and YHC’s confusion persisted. YHC cannot remember the third FNG’s name – please help in the comments. It was a pretty sloppy COT.

    One FNG was named Bulldog because he went to Georgia. YHC is taking the liberty of renaming him from his college mascot to “HowBoutEm”. Backstory: A while back, YHC asked his M, whose family is full of Ga. Tech fans, “HowBoutThemDawgs?” and she shot back with “Well, HowBoutEm?”.

    YHC thought with all the different groups going there might be 6 backblasts, but alas, this seems to be the first. YHC will be better prepared to lead next time. With all the confusion, YHC thinks LabRat would have lost it.

  • Punished

    4 strong posted for Punisher tonight and here is how it went down.

    COP: 30 Elbow plank up downs. 20 Burpees, 20 side planks each side, 40 2 count mountain climbers, 50 merkins, 40 2 count flutter kicks, 20 count boat hold. Repeat 3 times !

    Benches : 15 dips 15 up downs 3 sets !

    Pull ups – Ladder Overhand pull ups – down the ladder 5-1 – Chin ups ladder back up the ladder 1-5

    Curb Crawls – 1-6 bear crawl merkin – crawl bear back merkin

    Mary : cross leg lifts – APD’s – plank hold 3 inches.

    Great job guys – way to work – thank for coming out and thanks for allowing me the opportunity to lead tonight. That was not easy in that heat !

    See y’all in the gloom…

  • Breaking Bread – Family Style

    EF Hutton and his 2.0’s Llama and BB-8 went out to have a family dinner with YHC and the fine folks over at Breaking Bread.

    YHC thinks nothing beats a Summertime Dinner of Fried Chicken, Side Salad, Rolls, Fresh Cut Watermelon, Banana Pudding and ice cold Sweet Tea. The only thing better than this meal were the gracious individuals we got to share it with. We all had a wonderful time of fellowship with everyone there. There is truly something special about having a meal with someone you don’t know.

    If you haven’t had a chance to participate in Breaking Bread, I highly recommend it. It’s a wonderful time and a great experience for the 2.0s.

  • Only have time for one more hole…(that’s what she said)

    11 noble warriors fought the fartsack of the eve of ByProduct’s 50th to see if he was continue with a themed workout.

    Abbreviated COP all IC:

    • 15 SSHs
    • 15 Invisible Jump Rope
    • 15 DQ’s

    The Thang:

    Mosey to the burpee knoll where we were greeted by a HD bucket of balls. Each member randomly selecting a color-coded golf ball, determining the 2 teams. Because Chum was LIFO, we made him switch teams at halftime.

    The Rules:

    • Each player launches their ball toward the 5-gallon bucket off the tee for each hole.

    • The team closest to the pin wins the hole.

    • Everyone has to complete the predetermined exercise of the hole, but the number of reps is determined by which team won the hole.

    • There are no mulligans.

    • Exercises are single count and OYO.

    • Bucket cannot be closer than 25 feet from the tee – the more creative the better!

    • The player closest to the pin choses the placement of the bucket for the next hole.

    • If your team gets a “hole in one”, the losers have to complete all of their reps as well as those of the winning team.

    • After the 1st nine holes, the losers have to complete 20 burpees OYO.

    Holes – Exercises – Reps (losers / winners)

    LBC’s – 50 / 40

    Derkins – 30 / 20

    Burpees – 20 / 15

    Arm Raises – 50 / 40

    WWII Sit Ups – 50 / 40

    Copperhead Squats – 50 /40

    PLT’s – 40 / 30 APD’s – 50 / 40

    Derkins – 30 / 20

    Side Straddle Hop – 50 / 40

    Flutter Kicks – 50 / 40

    Jump Squats – 30 / 25

    Freddie Mercuries – 50 / 40

    Crab Kicks – 30 / 25

    Dips – 50 / 40

    Step Ups (each leg) – 40 / 30

    We worked hard, had some laughs, banter and friendly competition. Didn’t quite finish all 18 holes once we started almost needing a club to reach the pin.

    Atilla was the only member of the Pax to get it in the hole, but the F3 gods said not today!

    Numberama

    Namerama

    Atilla took us out and many continued to Einstein’s for coffeerama.

    Thank you for letting me lead!