Category: Richmond, VA

  • DogPile’s Greatest Hits: Volume I

    Fourteen fartsack slayers attacked the grounds of DogPile (WDog).  Here’s how it went down.

    The THANG

    Mosey toward the bridge for a quick warmup COP (SSH, DQs, Merkins)

    • Out and Back 3 light poles – 2 Burpees at each

    Mosey to the bottom of Hate Hill

    • Polar Bear x 5/ Lunge x 10 2ct/ Broad Jump Burpees x 3 – Run to bend and back to bottom

    Mosey over and up the Pipe to the Rusty Cage

    • Pullups x 10
    • Jerkins x 10
    • Dips on Parallel Bars x 20

    Mosey Over to Stage

    • Touch-A-Tree x 10

    Mosey to Near End of Half Pipe

    • Merkins x 10
    • Run Across Half Pipe
    • Merkins x 10
    • Run Back Across Half Pipe
    • Merkins x 10

    Enter Amphitheater

    • Alternate Incline Merkins and Box Jumps to the top

    Mosey to Bermuda Triangle

    • Bear Crawl short length, Run down, Bernie up

    Mosey to Field in Front of Carillon

    • Flutter Kicks
    • Six Inches

    Mosey back to Shovel Flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC Q’d a very similar workout roughly 3 years ago.  The idea then and now is to honor all that our great AO has to offer.  Back in 2016 a weinke was actually distributed to the PAX and sent on its way, YHC was so young and naïve.  No such weinkes this day, thus the guys out front could never really get too far ahead of the Q or the 6.  The plan was to touch on as many different aspects that make this AO great as possible.  This workout is perhaps better suited for a Saturday when time allows for more, but a great deal of ground was still covered.  Perhaps DogPile’s Greatest Hits should be a 2 or even 3 volume set.  Welcome to Posh’s FNGs, hope to see them back soon.

    ANNOUNCEMENTS

    Puppy Pile Saturday 0705

    HDHH tonight 6pm Palani Drive run, 6:45 2nd F

    See Greenbow if interested in a non-F3 men’s retreat

  • Waaay SOJ for a pre-roller coaster beatdown

    YHC went full Clark Griswold yesterday, packing his 15 y.o. twins into the family vehicle for a five hour trek down I-85 for a day of high velocity coaster riding (and maybe ralphing) at the Carowinds amusement park.

    Park opens at 10:00, leaving plenty of time to find a nearby AO. (They have F3 down here in Charlotte, right?) F3 app reveals an AO a few miles from the hotel in the Fort Mill SC region – F3TheFort – so YHC emerges from the Comfort Inn fartsack at 04:30 this morning to post by 05:15 at The Coop.

    Southern hospitality is alive and well, as 17 PAX welcome YHC for a beatdown that went something like this:

    COP: IW, SSH, Hillbillies, Flutter Kicks, The Merkin

    The THANG:

    • Mosey to the hill by USMC JROTC building for Jacobs Ladder: 1 burpee, run up hill, 8 pullups, run back, etc. etc., flutter kicks for the six.
    • Mosey to the parking lot for suicide windsprints: 40 yards and back, 60 yards and back, 100 yards and back. Reverso., curb dips for the six.
    • Mosey to a wall for The Peoples Chair and Wall Merkins, 3 sets. Hot potato to call cadence for the last set of Wall Merkins landed on YHC, who promptly lost count and gace the PAX and extra couple of reps — doubling their pleasure, if you will.
    • Mosey to main parking lot for:

    COT: numberama, nameorama, and QIC Deacon (F3TheFort) took us out. Confidence is high that YHC has earned a fried turkey leg and funnel cake for lunch at the park later today.

    SYITG –

    Double Mint

    NMM: Great crew down here in Northern South Carolina, and a solid beatdown. Sounds like F3RVA has a rep down here for lots of hill runs. Great to meet Site Q Punch List, Q for the day Deacon, Dirty Harry, Sasquatch, Spiderman, and others. Was encouraged to post at F3TheFort The Ranch for another smokefest tomorrow morning before heading back up I-85. Looking forward to it.

  • Public Services Announcement from DaVille

    Public Services Announcement from DaVille

    There has been a lot of confusion regarding the location of Tomato Run and DaVille AO. The issue has been when the RVA PAX is using google maps.

    From what we have been told, somehow seniors at Hanover HS were able to have Google maps changed to show the address to their school when you type Atlee HS.

    The location of Atlee HS is at

    9414 Atlee Station Rd, Mechanicsville, VA 23116

    Anyone that still needs to cross these AO’s off your summer tour list keep this in mind!

    From your friendly “Wildlings of the North”

  • 70 and sunny is overrated!

    11 warriors posted on a perfect summer day for a run. Route was Mount Henrico.

    NMM

    It was high 60’s and raining at the start of the run. It was supposed to be raining all night, but didn’t start til 515 or so. A little chilly waiting in the rain with no shirt on, but perfect once the running commenced Having battled through the heat and humidity of late, it felt great to be able to push and not lose steam.

    Sippy was in the lead by himself this morning. Although he has done this route a dozen or so times, he managed to get a little bit lost. He did make his way to the top of mount henrico, but by a more difficult route, going straight up the patterson hill.

    Vinny posted a few second late, and didn’t make it too far before contributing last nights dinner to the ducks. Kudos to him to continue on and do some laps around the lake.

    Don Draper appeared from nowhere at the end of the run. He was looking for us at the start, but couldn’t figure out where we launched from. Now he knows.

    TYA OUT

  • L.I.L.O. Solo Q

    YHC had heard the mumble chatter about Daville being a hard place to find, so YHC confirmed on Google Maps satellite imaging that the Map-confirmed location had the same building and bus loop configuration YHC vaguely remembers from the Ghost Flag takeover. In addition, YHC asked a local Davillion (Scrum) to confirm the location…and I quote “That is correct”. Dear readers, YHC has learned a valuable lesson – don’t believe anything or anyone. Yes, DTH fell victim to Davillion black magic, and it wasn’t until the clock struck 0530 and YHC was furiously reading last week’s Daville backblast (thank you EFHutton), that the secret AO location was finally revealed. Showing up a solid 8 minutes late, YHC wasn’t surprised the PAX had moved on. But where? With a cool misty rain making the humidity bearable, YHC set off at the run to reclaim his Q honor – be it ever so tardy. The bus loop area where the Takeover workout was centered? No Pax. The fields behind the schools? Nope. Running back around the parking lots and way back to the football field? Negative Ghostrider – the pattern is full. All the way back around the Middle School? Alas, no Pax. No F2. No Q honor to reclaim. And at this point YHC’s IT Band was screaming to just stop running & get in some good old Ground&Pound. So centering myself on the property with good views in every direction, YHC pulled out the F3 deck & proceeded to claim F1 victory:

    • Backward Lunge …Clock Dans instead
    • Karaoke 100 yards
    • Ranger Merkin x10
    • Shoulder Taps x25 (feet on bench)
    • Incline M x 10
    • Heels 2 Heaven x10
    • Mtn Climber x25 2-ct
    • Ball Dippers x10 2-ct
    • Merkin x15
    • Bear Crawl x30 yards to wall …throw in x5 BTTW Inverted Merkins
    • Chuck Norris M x10
    • Sprint 200 yards (around bus loop)
    • Werkins x10
    • Am Hammers x25 2-ct
    • Smurf Jack x25
    • WWII x15
    • Copperhead Squat x10
    • Elbow Plank x60sec
    • Monkey Humpers x15
    • Freddie M’s x25 2-ct
    • Flutter Kicks x10 4-ct

    HEY! What’s that YHC sees in the misty distance? Yes, the ghost PAX returning to the AO from some foreign land. Doozie cracks a joke in passing, and many other mostly unfamiliar sweaty faces pass by, most of whom give the fluttering YHC the silent “who the hell are you?” look. 

    • HRM’s x10
    • Monkey Humpers x25 

    Doozie circles back for the SIX, so YHC picks up the deck, and mosey’s BTTF to join the Davillion COT. The local Mumble Chatter was suggesting perhaps a more specific set of directions for the perpetually lost/late Summer Tourists. YHC removed himself to continue working out… 8 minutes late = 8 more minutes of high quality F1. 

    • Dips x25
    • Butt Kicks x10 2-ct
    • Bernie Sanders x100 yards
    • Derkins x10

    Doozie ambles over – “whatchya got left DTH?” – and promptly joins YHC.

    • Lunge x10 ea leg
    • Plank 90 sec
    • Calf Raise x100
    • Carolina Dry Dock x15
    • Plank Jack x25
    • Squat x25

    YHC thanked Doozie for his camaraderie. What a weird way to start the day – so many mixed emotions. Last In, Last Out. Does it even count as a Q? Who cares. Peace out Daville – I’ll either return with a comeback Caber Q or just never bother. ~DTH

  • Christmas in July

    A much cooler rainy morning was dialed up for a little surprise for the PAX this July morning. 13, including a rehabbed Hardywood, answered the bell and decided to see what YHC had in store.

    A mosey, cue the rain, and some clues with a warm up of 12 SSH, 12 DQ and 12 IW. During the IW YHC heard Bullseye question whether this was the 12 Days of Christmas. With that astute observation we set off to the pavilion for a rehash of the 12 days of Christmas workout.

    • 1 Dozen LBCs
    • 2 Sprints across the field
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5 Golden Burpees
    • 6 Dips
    • 7 2-ct lunges
    • 8 decline merkins
    • 9 American Hammers
    • 10 Flutter Kicks
    • 11 Crunchy Frogs
    • 12 Broad Jump Burpees

    Close out with a ring of fire, plenty of flair here and Freddie Mercurys.

    NMM

    Kotters to Hardywood, the man has been laid up with an ankle injury but has been given the go ahead to start pushing a little bit. Hopefully it went well and there aren’t any setbacks, the plush grass fields of NoToll should have helped. At coffeeteria after OTB this week YHC noticed that the Q at NoToll was open, that doesn’t happen often so I jumped on it. Wilson, knowing he was going to be out of town, suggested 12 days so Honeymoon and POG knew what was coming. Christmas in July was a great idea, I thought about mixing up the exercises from previous versions but not this time, maybe when it comes back in December. Greenbow was questioning whether all these gifts were things for the PAX or just things I wanted. It’s both things for me and others I thought you would want. With 12 PAX besides me it works out to something for each of you, don’t fight over which one you get.

    I appreciate the opportunities I have been given, especially the privilege and ability to lead this fine group of men today.

    • HDHH Wednesday, See Kubota
    • Puppy Pile Saturday. 7:05 am
    • Men’s retreat (non-F3) in September, See Greenbow

  • WHERE’S THE COMPETITION?

    7 West End Studs and 1 lone traveler (YHC) emerged from their vehicles, ready for a rain soaked boot camp.  YHC arrived around 5:23 and planted the Ghost Flag.  There seems to be little fan fare to follow the Ghost Flag over the last couple of months.  Or, it could be it’s not well advertised, but in any case, we were ready to get on with it. 

    COP:  DQ’s, Helicopters, Hillbillies, SSH’s, American Hammers, Freddie Mercury’s, Hand Release Merkins.

    The Thang:  Mosey to the track for a warm up lap.  At each turn, 5 Burpees. 

    Stay on the track and line up along the fence, facing up the hill to parking lot for 11’s.  Donkey Kicks at the bottom, Hand Release Merkins at the top, starting with 1 DK, 10 HRM’s. 

    Mosey to the Tennis Courts.  Partner up, facing each other from each base line.  Bear crawl to the half court line to meet partner, perform 5 Booyah Merkins, then proceed to the other side of court for 25 SSH’s.  Do this for 3 rounds. 

    Stay with Partner for a Lazy Dora…been a while since YHC called this out.  Total counts are 100 Merkins, 200 Squats, 300 LBC’s.  While one partner is holding plank, the other is performing 10 Merkins.  At completion of 10, partner holding plank picks up to do the next ten, back and forth to 100.  For Squats, alternate 25 reps while one partner is holding Al Gore up to 200.  On the Squats, alternate 20 reps while one partner is holding 6″, up to 300. 

    Mosey to grass field for a fire drill…another one of YHC’s favorites.  Feet chopping in place, each Pax member starting to the left of YCH calls out fire, all Pax hits the ground, rolls right to perform a Merkin, rolls back left to perform a Merkin, back to feel.  Continue till it works back around to YHC. 

    Stay in circle, holding plank, again starting to the left of YHC to perform 5 Merkins of choice.  Work around circle back to YHC. 

    Mosey back to flag with a minute to spare.  Circle up for some Smurf Jacks in cadence.  Times up!

    Numberama, Namerama

    Announcements: 

    HDHH Wednesday – Palani Drive 6PM

    Puppy Pile Saturday

    Flange took us out. 

    Great to have a break from heat and humidity this morning and to see some rain falling…much needed!  The West Enders easily take the Ghost Flag, with no competition in site.  Great to meet folks I haven’t already met and thanks for allowing me to lead. 

  • Who’s The Q?

    7 Davillians and 2 summer tourists showed up for the raining summer morning workout. Around 5:30 we all looked at each other wondering who was the Q today? No one was sure who had signed up. This is where Spike decided to take on the lead and take the Q for the day.

    Here is what went down:

    Mosey over to the middle school football field.

    COP: 20 SSHs, 15 don quixotes, 15 hard release merkins, 25 LBCs

    The Thang: PAX went to side of football field for 11’s. Begin with 1 dip on bleachers and run across field to do 10 Derkins. Repeat counting up and down for each exercise with cross field runs between exercises. Next we moved over to the elementary school bus loop. Pair up with a partner. One person runs the loop while partner was performing exercises. Collectedly each group did 100 merkins, 200 WWII sit-ups, 300 squats. Mosey back to high school parking lot.

    On the way back to parking lot we ran into Dr. Tryhard who was scheduled to be our Q for the day. Apparently the website has some mis-information about the location. He had headed out to Hanover high school instead of Atlee.  Once getting to Atlee he was not able to locate the PAX so he did a solo workout.

    At beginning of workout, group decided we could do a hot potato, but Spike decided to just go ahead and take on the Q on the spot. Cadence was a little off for the COP but picked it up with the workout. It was great to have a few summer tour guests this morning to join Daville. Group discussed need to get location fixed on F3 page to prevent others from going to wrong site. This is not the first time someone has been misled.

    Numberama, Namearama, and Announcements

    Spike took the group out.

  • Thrown Shade

    A PAX seven strong posted for tonight’s Punisher under sunny skies and game-time temperatures in the upper 90s. Lacking orange slices and Gatorade, we stuck to the shady front yard at Linwood Holton. Mosey into the grass from the parking lot for the startup circle with 30 x Invisible Jump Ropes (half forward and half reverse), 15 x Don Quixotes, 15 x Imperial Walkers, 50 x LBCs, 10 x Suzanne Somers (each side), and an Arm Circle medley.

    Move to the school wall for Elevens starting with 10 Donkey Kicks and 1 Wall Plank Walk (walk both hands up the wall and back down). Continue, reducing the Kicks and increasing the Walks until 1/10 completed.

    Slide across the yard to a light/security camera pole. One PAX member completes 5 Box Cutters while the others Crab Walk away. Once Box Cutters are done, mobile PAX Bear Crawls back to the pole. Rotate around the circle, repeating.

    Find the softest, shadiest spot for the Pressure Test (found on the internet!). YHC distributes one coin to each PAX member. Circle up and Elbow Plank for 60 seconds and follow with 10 Merkins. All flip coins to determine Mary reps – Heads = 0 reps and Tails = 10 reps. Complete Mary reps after Merkins. Repeat, but reduce duration of Elbow Plank hold by 10 seconds each round followed by Merkins and Mary. Mary calls included Flutter Kicks, American Hammers, Freddie Mercuries, Hello Dollys, and Rosalitas. Following toss of one Tail in final coin flip, completed 10 Burpees.

    Return to the wall for Peoples’ Chair variations. Both feet down and count out 20 seconds. Right leg up – 20 seconds. Left leg up – 20 seconds. One other rotation and finish with both legs down.

    Mosey back to the parking lot for COT – Namerama, Numberama, and YHC took us out.

    Nice work all and good seeing everyone. Upcoming activities: Wednesday – Hump Day Happy Hour at Roller Coaster, but starting at Palani Drive; Convergence on Labor Day – September 2nd; and F3 RVA Retreat on 9/21 and 9/22 in Amelia County (see Preblast posted by Vinny on July 9th).

  • Feels like spring

    7 morning warriors got an early start to their week in the balmy morning of Tomato Run.

    Trout, The Carpenter, Sludge, Circle K and 7-Eleven put in 5 miles through Honey Meadows, etc. and YHC and Mudface put in 3. Good to see everyone this morning, nice to have more numbers at TR.

    As usual, I have No Idea what I’m doing.