Category: Richmond, VA

  • July Murph with a finish!

    10 strong for the Murph today with an option for advance route on the last mile up Twin Team!
    Mossy to the main playground = 1mile
    10 rounds of the below with each round consisting of the following exercises.
    • 10 pullups
    • 20 Merkins
    • 30 squats
    After we completed the 10 rounds 3 headed back to the parking lot = 1 mile and 7 headed up twin team = 1 mile
    COT, Name-a-rama, Number-rama
    Good work today by all and it was nice to add the twist running up twin team on the last mile!

  • Hill repeats at RAMM

    A small group showed up to enjoy YHC’s planned hill repeats for RAMM . Route was Munford to Oak, south on Oak and over Cary to Hillcrest. From Munford to the split in Hillcrest is one mile. Loop around Hillcrest, adding the Hillwood spur to make each loop one mile. Four-milers were to run two loops, five-miles were to do three loops, and six-milers four loops. Back to the start. Alterations were made as needed. TYA, Kubota, and Swirly started early and did their own thing.

    Thoughts for TYA’s brother who is in a bad way. This lead to a discussion of friends and family who have had recent heart and circulation problems, including several who did not appear to be likely candidates for complications. Greenbow mentioned that St. Mary’s offers heart scans.

  • The Hot Anvil

    6 men of the gloom including one summer tourists arrived for The Anvil first ever hot potato .

    This is how it went down

    Spit’s Q

    Parking Lot Tracers

    COP (ALL IC) – Invisible jump robe, DQ, Helicopters, Flutter Kicks, LBC’s, HRM’s, Mtn Climbers, Arm Circles

    Mosey to the track

    Catch Me If You Can – Partner up, first partner runs around the track while second partner does an exercises. Switch, Rinse, and Repeat. Excerises were lunges (x2), Broad Jump Burpees, Polar Bears

    Emoji’s Q

    Mosey to the basketball court

    Third Check – Dip, Reverse Crunches, Bear Crawl to a tree and run back

    Marco Polo’s Q

    Mosey back to the track

    5’s (Shorten 11’s) – LBC’s on one side, run across the field of the track, Merkins on the other side

    Mosey back to the Flag

    5 MOM – Each PAX member pick an exercises to lead IC

    Numberrama, Namerama, Announcements and Emoji took us out.

    MOLESKIN

    Unfortunately the original Q of the day (Upchuck) couldn’t make it due to injury. YHC left the Q sheet open in case a summer tourists was interested in their extra 0.1 pt for Qing in a different nano-region. No takers, no problem we will just have hot potato

    Thanks to both Emoji and Marco Polo for setting up. I think its about time for some solo Q’s from you both!

    ANNOUNCEMENTS

    • Puppy Pile on Saturday
    • Labor Day Convergence in SOJ
    • Retreat coming up in Sept

    SPIT ON THAT!!

  • Immense Goal – Just Do Not Get Re-Injured

    No Q signed up and an empty parking lot up until the last minute.  Thankfully Loose Goose came to the rescue, and Johnsonville came in hot after he realized his chauffeur was fart sacking.  YHC, having started to map out a personal workout, took the Q and off we went:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 15 helicopters
      • 20 HRM
      • 10 2x Suzanne Somers, each leg
      • 40 2x LBC
      • 20 APD
    • Mosey to the bus loop for a beast, remaining under weight at all times
      • Lawnmower pulls
      • Sit ‘n presses
      • One handed swings
      • Halos
      • Lunges
      • High pulls
    • Run the bus loop
    • Huddle up for some Mary
      • 15 skull crushers
      • 20 overhead pulls
      • 15 2x weighted American hammers
      • 25 weighted APD
      • Boat/canoe
    • COT with YHC taking us out

    Solid work by the PAX.  It was good to fellowship with this men as we threw around some extra weight.  It was certainly a PAX that is injuring prone, so good avoid further injury for all during this posting.  See you men in the gloom in the coming days! Do not be a stranger Loose Goose.

    God is good all of the time!

    Attila

  • No Rest for the Weary

    Twelve veteran gloom warriors mustered at The Forge this morning to offer themselves unto the refining fire and the DTH hammer. Here’s how it went down:

    The THANG:

    Warmerama on the Grassy Knollercoaster:

    • Transverse x3 Hills with Bear Crawling up & Crab Walking down

    Mosey to front of school for COP #1:

    • F3 Welcome & Disclaimer
    • SSH x20 IC
    • DQ x10 IC
    • CH-Squats x20 IC
    • Hairy Rockettes x10 IC
    • 8-ct Burpees x10 IC …another x5 added on for PAX failing to count IC

    Mosey long way around Middle School for COP #2 in a patch of very wet grass:

    • Partner up for each man to complete x25 PLT’s & x25 Dying Boxing Cockroaches

    Mosey further along back road near soccer field for COP #3:

    • 11’s on Opposing Curbs
    • Decline Werkins 1-10
    • Incline Diamond Merkins 10-1
    • Lunge between sides
    • Flutter Kicks for the SIX

    Mosey to Amphitheater for COP #4:

    • Partner up for DORA 1-2-3
    • x100 Donkey Kicks
    • x200 Am.Hammers – 2ct
    • x300 Mtn.Climbers – 2ct
    • Other partner Box Jumps up steps, performs x3 Groiners, runs around top tier to side stars & back down to partner
    • Plankorama for the SIX

    Mosey to Soccer Field for COP #5:

    • Partner up for RockPaperScissorShoot 
    • Elbow Plank facing partner and play
    • Loser x1 Burpee, winner x1 Merkin
    • Best of 3 wins, Winners to one end of the field, Losers to the other
    • Continue Single Elimination 
    • 1st Place – Honeydo
    • 2nd Place – Last Call
    • 3rd Place – DTH

    Mosey BTTF:

    • LBC’s x20 IC
    • Heels to Heaven x20 IC

    COT:

    • Counterama #12
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Beautifully cool dark morning to stand among real men and get the day started right. YHC was impressed with the fact that Mr Roper & Shakedown maintained Mumble Chatter for the entirely of the Knollercoaster. YHC was not so impressed that none of the PAX kept the count going during the 8-ct Burpees …extra Burpees were rewarded. Some commentary was made that YHC’s routines rarely leave the PAX a moment of rest – which will be taken as a complement, thank you very much! YHC enjoyed partnering up with Fresh Prince and Handshake. Solid work fellas! And it turns out that shooting “Rock” every single time will get you into the final rounds, but not enough to beat out the wiley ways of Last Call & HoneyDo. Strong win boys. Keep posting fellas, and keep headlocking those sad clowns you just KNOW need F3. SYITG! 

  • No Egg Toss

    Bullseye and YHC were discussing how much we missed Orange Crush and DK in the gloom after SOT yesterday so we took it upon ourselves to hit them up with some light EHing. Bullseye offered the ride and I may have tempted OC with the lure of reliving Field Day glory with an egg toss. Alas no egg toss but is was enough to get them both out to enjoy some perfect weather in the gloom. Sunny and 70 is nice but with the way I sweat, 60 sounds much better.

    0530 hits and Flange was still cleaning his truck or something but Garmin Mean time governs so we took off in a direction he could keep us in sight. Over to the tennis courts for a warm up, partly In Conversation because, DK. DQ, Helicopters, Angle Grinders (it’s a new one for most but a good one) and LBCs.

    Mosey over to the track for some Lindsays. Rounds of 30-10, 25-15, 20-20, 15-25, 10-30 with a 100m run in between each round to end where we started. 4 rounds for a full mile, exercises were: Merkins/Squats, Mtn Climber/Ball Dippers, CDD/Monkey Humpers, SSH/Imperial Walkers (PAX choice, DK bailed on his original Arm Circles choice for SSH and YHC gave Bullseye a choice since he’s nursing a back injury). Apparently he was afraid we’d look too much like Cat Burglars.

    The field at Timberwolf is in as good a shape as NoToll with higher cut grass. Couldn’t stay off of that so we took a slow mosey to the middle for some EMOM Burpees – First minute 6 add 1 each minute up to 10. Back to the parking lot for some Mary – FM, AH and Dollies.

    NMM

    Great to have OC and DK back out, although DK says he has posted but vacations and Summer Tour has had AOs with varying numbers all over RVA. Sorry to OC for the lure of the egg toss but I’m pretty sure he would have shown up without it. Today’s message, reach out to that guy that you haven’t seen in a while and offer a ride to an AO. Sometimes all you need is a little push and that’s what F3 is about. The DaVille/Atlee/Hanover directions saga is entertaining to say the least, nothing like trusting Google Maps. It was mentioned to one of the IT gurus but we might want to keep it purely for the entertainment value. Good to see Sonic hitting another AO after getting used to things at NoToll. Cerrano and Hermie represented New Market with tourists, travelers and vacationers spreading their numbers thin.

    Carytown coffeeteria was excellent 2nd F although the customer service could use some help. I think even the ladies at OTB could teach them a few things and that’s saying something, just ask Wilson. Thanks for the energy balls DK.

  • Get it Done

    20 men and 1 young lady showed up to Mary Munford to find out what kind of beatdown was planned and this is what they found:

    Mosey to blacktop and line up along near side. SSH and butt kickers to far side of blacktop. DQs and high knees across blacktop. Helicopters and karaoke to other side.

    Mosey to west side of field and line up. Run to first tree and perfomr 1 WWII. run back to starting position and perform 1 merkins. Run to second tree and perform 2 WWII. Run back to starting position to perform 2 merkins. Repeato for all 11 trees.

    Mosey down sidewalk to corner nearest Windsor Farms for Light Pole Burpees. At first light pole perform 1 burpee. Run to second light for to perform 2 burpees. Repeato for all 10 light poles.

    Mosey around the block the long way to the tennis courts for suicides. Regular suicide followed by 25 LBCs. Ascending burpees suicide followed by 25 LBCs. Mosey to side of school for Chicken Pecker Ring of Fire. Starting on both sides each PAX perform 5 Chicken Peckers and pass to next PAX.

    Mosey back to VSF for 2 minutes of holding six inches.

    Numberama, Namearama and 7-11 took us out with a prayer.

    Be intentional. Get it Done today and everyday gentleman.

    Circle K

  • Death, Taxes and Lockjaw at a HDHH

    There are some things in F3RVA life that are certain: Lab Rat’s mumble chatter, Big Blue parked early in the gloom and Saab complaining about running routes. But the most certain thing is that if there is an HDHH scheduled in RVA, Lockjaw will be there! He cut his California work trip short so he could fly back on a red-eye and make tonight’s HDHH at Palani Drive. Well done!

    9 strong posted for the Wednesday Hill Run. Swirly, Shakedown, Gomer Pyle and TYA started at 5:30pm and got 3+ miles in before meeting up with HoneyDo, Corned Beef, Hash, Doozy and YHC. We all then proceeded to the Hills Tempsford/Kennondale for hill repeats. Hash took off like a rocket and never looked back. Oh, to be 17 again! YHC admits that he was feeling good tonight and did a lot better than last time we ran these hills. Maybe it was the fact that BRR is coming up and the adrenaline was pumping a little more than usual. More than likely, it was the cooler temps.

    Early group got in 7+ miles. Regular group got in 4+ miles.

    Vinny, Lockjaw and EF Hutton and 2.0’s joined us for food and drinks. EF Hutton hauled tail back from a day at King’s Dominion so he could join us. Nice! You cannot call the Rebel Yell Roller Coaster “Rebel Yell” anymore. Just “Yell”

    Enjoyed it all and SYITG!

    Kubota

  • Christmas Leftovers

    Even with an empty cell on the Q Sheet, 8 greats pulled into the SOT lot this morning looking for a Hot Potato beatdown.  The condensation on Rosie’s windshield indicated he’d arrived much earlier for EC.  Fresh off his 12 Days of Christmas in July, and possibly attempting to avoid writing the BB three days in a row, Rosie took the lead.

    Rosie

    Mosey along the front of the school and circle up in the parking lot for some DQs, Helicopters, Merkins, and Flutter Kicks.  Mosey to the rear of the school and onto the track.  Partner up for Dora.  The run portion: up the stairs on the east side of the bleachers, along the top, and down the west side stairs back to the track.  Exercises:  100 Merkins, 200 Squats, 300 Imperial Walkers.  Pass to Mouse Trap. 

    Mouse Trap

    Indigenous Run around the track with the rear PAX performing 1 burpee before cycling to the front.  After about a lap, YHC started to think it felt like a DK start…  After another 100 yards, Mouse Trap stops along the sideline and calls for 11s.  On side 1, WWIIs.  Side 2, Burpees!  The PAX quickly expressed their feelings about one of the exercises, so Mouse Trap graciously called an audible.  Side 2 would be Diamond Merkins.  Much better!  Pass to Tobit.

    Tobit

    Tobit takes the PAX to the base of the hill behind the concession stand.  Awesome, my legs are already smoked.  Partner up for Love Hill (I think he called it).  1 PAX runs up and back while PAX 2 is doing Bear Crawl, Crab Soccer, and Broad Jump Burpees towards the top.  Switch, Wash, rinse, repeat until both PAX arrive at the top.  Pass to YHC.

    Bullseye

    To the tennis courts for 4 Corners.  Corner 1, 10 Carolina Dry Docks.  C2, 20 Jump Squats. C3, 30 LBCs.  C4, 40 SSHs.  Circle up in Elbow Plank position.  In cadence, Elbow Plank to Merkin Plank – 5 each side.  Next, opposing members of the circle crawl to the center for 10 Booyah Merkins.  Crawl Bear back to the circle.  Continue around the circle.  Back to the flag. 

    Numberama, Namerama

    Announcements

    HDHH at Palani Drive today.  6:00 if you want to run first, 6:45 if you don’t.

    Puppy Pile this Sat, 7:05.

    Mouse Trap shared that he’s heard too many stories recently about relationship struggles.  He reminded us to work on being good husbands and fathers when we returned to our homes.  Good call MT.

  • Last Friday: Marv’s on a Milk Carton Again

    An undetermined number of PAX posted last Friday for RAMM. No Q on the sheet, so Marv took up the cause – sort of. Hearing nothing of Marv since, here’s the BB. If you were left off, please comment below and I’ll add you.

    You’ll remember if you were there because we ran inside an oven. TYA f’ing crushed it, and Swirly held me up during our 8-mile trek.