5 Strong arrived in the muggy gloom, mostly unaware of what we were celebrating. 5:30 am and we were off, with a 10 burpee delay near the gate on our initial mosey. More on that later.
Warm up, all IC: SSH x 40 (Flange to YHC: Can I tell them now? YHC: Nah, they will figure it out.), Helicopter x 10, DQ x 10, LBC x 40, HRM x 20.
10 burpees OYO
Mosey to the pavilion in the center of the soccer fields to mark the 19th anniversary of YHC’s 21st birthday with a Super 21:
1 x Merkin, 1 x WW2, 1 x squat. Repeat with 2 x Merkins, 2 x WW2s, 2 x squats… on up to 21. 1-5 rep sets OYO, recovery planks for the 6, 5 more burpees OYO. 6-10 sets, recovery planks, 11-13, more recovery, 14-15. 5 more burpees OYO. 16-17, 18, 19, 20, 21 with recovery in between. 5 more burpees OYO.
With a glance at the watch, we had about 10 minutes left. Feeling I owed the PAX at least a little running, we lined up for a Native American People’s run around the perimeter and back towards our cars. Note to self, these are… different… with a small PAX.
Circle up near the flag for 5 x an ab exercise of each PAX members choice, in their cadence. YHC lead off with WW2’s since we hadn’t done those in at least 6 minutes at that point. Oyster and Tobit brought us Rosalitas and Dollies, Flange gifted us with Freddie Mercuries, and Last Call dropped the hammer, the American kind. YHC gifted the PAX 5 more burpees OYO for an even 40. BOOM.
NMS: Thanks for helping me mark 40 years this morning, I couldn’t ask for a better group of men to share in such a suffer fest to kick things off than you guys. As I look at my posts on facebook from 10 years ago, whining about hitting 30, I appreciate the men in this group for helping me smash through 40 far healthier than I was when limping into 30.
As for the workout, apologies. Flange knew what was coming and showed up anyway. Tobit reconsidered whether a 20 min drive to HBR for frisbee would have been better. You two paced us all morning, as you often do. Oyster found another gear and would not let anyone catch him at the end of the NAP run, though some tried. Last Call, great to meet you this morning. Way to work out there, you crushed it.
Announcements:
Several in the RVA PAX have family members fighting health issues, and YHC learned of an FNG from Saturday who had some heart problems after the workout Saturday. Surely others fight silent battles. Keep these men in your thoughts and reach out if you are so inclined. Sometimes just knowing someone is thinking of you is enough to give you a lift.
On a lighter note, come out to Ardent this Friday night 6-10 and share in a keg of IPA and some food in the back (you’ll find us in a private party among the big tanks) to mark 40 orbits around the sun with me.
Category: Richmond, VA
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He Hate(d) Me
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Using the whole fist doc?
17 arrived for YHC’s favorite run that forces repeated climbs out of the U of R lake basin via designated roads (aka fingers). Some stuck with a few fingers, some went for the whole fist, and some took a finger that was in the entirely wrong place. Either way, it was a tough run and everyone performed their best.
Saab Abides
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A Punisher Q…. Two Years in the Making
5 fellas ready to beat the heat gathered at Linwood Holton School for YHC’s return to The Punisher after a 2 year hiatus. It’s at an am version of The Punisher YHC made his F3 AO debut following a year so stint (and F3 intro) in the Buckeye State . YHC’s first bout with The Punisher featured a PAX of 5 (shouts to Splinter on the Q, Honeydo, Offshore, Flipper and YHC to round out) so it felt appropriate to share that same number this evening.
6pm….. Let’s Mosey.
COP
Mosey over to the Basketball court for the F3 Welcome, Intro and Disclaimer
- 15 SSH
- 15 Imperial Walkers
- 15 Russian Soldiers
- 10 DQs
The Thang
Exercise 1 – Escalator
Run the bus loop for 5 loops. After each loop complete an exercise:
- 10 Burpees
- 20 Merkins
- 30 Jump Squats
- 40 Mtn Climbers
- 50 Reverse Crunches. Al Gore for the Six.
Exercise 2 – Doracides
Mosey back to the Basketball blacktop and line up on the base line. Doracide Explanation (YHC omitted the burpees). With a prime number this became a OYO exercise
- Run suicide to a well placed metal back chair, to a placed, empty sprite bottle and to the opposite baseline
- 50 Copperhead Squats
- Repeato suicide
- 100 Monkeyhumpers
- Repeato Suicide
- 150 LBCs
- Repeato Suicide…. Plankarama.
Exercise 3 – Front and Side Lunge Combo
Utilizing the outdoor classroom area for Horticulture perform alt lunges on the vertical sides of the garden boxes and alternate side lunges based on how you’re currently “maze-ing” through the garden. Repeato on the way back.
Exercise 4 – Escalator (Again?!)
The PAX left enough time to repeat Exercise 1. YHC can confirm it was not easier despite the sun hiding behind a cloud.
Mosey back to the flag. 10 DQs (Super Saab cadence) to stretch it out on a sweltering RVA evening.
Announcements
- Retreat in September …. see the BB
- Puppy Pile Soon… Marv is not the Q
- Early Risers this Weekend?
- Ultimate tomorrow at Heartbreak Ridge
Prayers to Exit Row. Lift he and his family up as he recovers. The PAX is here for you, Brother!
Was an absolute pleasure leading this fine group for the last week*. Here’s to an incredible first 2 two years in Richmond, Virginia, a place I’m so lucky to call “Home.” A place that welcomed me with open arms, helped me grow, and introduced me to the gal that makes me want to scratch and claw a little bit harder each and every day. Here’s to the many memories, experiences and years ahead.
Thus concludes the Week* of Wojo.
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Corned Beef gets introduced to Twin Team
A PAX of 3 assembled at BWES for a River Run beatdown that went something like this
THANG: River Run OG in reverse so we could catch the sunrise as the PAX descended into Tarrington. Bullseye met us on his bike shortly after the Twin Team ascent.
Corned Beef measured 4.25 miles total. YHC thinks it felt like more. Lots of topography.
Naked Moleskin
Cheers to Slumlord for hitting up Bullseye and YHC Sunday evening to see who was running. YHC surely would have fartsacked otherwise…and then our Mechanicsville visitor would have been on his own.
Cheers to Corned Beef for making the trek across the city to visit SOJ. YHC enjoyed the conversation and the run this morning.
Cheers also to Bullseye for meeting up with the PAX on his bike at the top of Twin Team. He’s nursing a bad back but still posted on a bike for some fellowship.
YHC misses seeing you guys at NoToll and Twin Team. Early tee times and walking 9 are taking priority this time of year! Of course, when YHC has posted, the SOJ guys are MIA.
Cornbeef was impressed with Twin Team.
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Mumblechatter happens
A solid dozen posted for Saturday’s GridIron including one FNG. As usual, there was some grief-giving and breeze-shooting just before the 7:00 hour. We started on time per my satellite-supported armband and began with each in attendance picking a lateral parking lot line which we used for 5 minutes of jogging forward and pedaling back.
Regathered in a circle for a warm-up with Side Straddle Hops, Imperial Walkers, Russian Soldiers, Don Quixotes, Hello Dollys, Susan Somers(es), and Arm Circles.
Stroll to the edge of the parking lot facing down a short hill to the tree line for mobile Elevens. Jog down the hill to complete one Burpee appetizer followed by 10 Carolina Dry Docks. Bear crawl up the hill for another Burpee followed by one Forward Lunge (two-count to include each leg). Plank after each round to keep the PAX together. Continue, increasing the downhill exercise by one and decreasing the uphill exercise by one and keeping the Burpee. After 6/5, audibled changing the uphill movement to backpedal.
Saunter to the playground for Jerkin rounds. Three groups of four take turns holding feet. Uninvolved group members hit the ground for Boxing Cockroach while waiting. Competed six rounds of 5 Jerkins each, holding the fifth Jerkin for five seconds.
Mosey across the nearby foot bridge and circle in the grass near the volleyball area for Super 21 with an LBC chaser. Exercises were Merkins and Squats. Began with one of each followed by 15 LBCs. Added another rep each round along with the LBCs. As overall workout time was expiring, we began to batch the rounds, completing 13 and 14 reps back to back, but still in separate rounds and followed by LBCs. Did the same for 15 and 16 and for 17 through 19. Finished by blending 20 and 21 for 41 rep total of each and one last LBC round.
Returned to the parking lot for COT with Numberama and Namerama. Attila took us out.
Welcome FNG Feather. Check F3RVA for details on the F3 retreat. Check the signup sheet for Byproduct taking the Q for his birthday weekend workout (respect at last). Nice work.
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The Sounds From The Woods
6 Davillians arrived at Atlee HS this morning for another Monday Runday
Ruckers – Did their thing for 3ish miles
Route – The PAX headed out together for a Kings Charter Loop. Trout and Opus stayed on KC drive, turn around about halfway for 4.6 miles. Sludge and YHC turned onto Stephens Manor to get a hill loop in and finished with 5.1 miles
Pretty quiet morning except for some sounds coming from the woods behind football field. The PAX couldn’t decide if it was music or some loud dogs.
SPIT ON THAT!!
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A tour anyone ?
7 strong posted this morning for a tour of Batteau and here is how it went down.
Hot Potato Q – Swirly : COP – SSH’s Helicopters , Windmills, IW’s, Merkins , LBC’s. Exercise : 20 dips 10 derkins run from the pit to the top of the hill – repeat 3 times.
FacePlant : run around the lake – alternating 5 burpees – 5 WWII’s at each light post.
Sippy Cup : bear crawl up steps – run flat surface – pick up boulders – back down the steps. Lunges with boulders press shoulder to shoulder – walk with boulder overhead – boulder on shoulder back up the steps – deposit boulder.
Posh – Ring of Fire – chose your style of merkin =10. Upgrade 40 flutter kicks – Doozy – 20 squats – Sippy – one foot hops – each foot.
Back to the flag – Sippy took us out !
Great job guys – way to work. Tried my best to recall all of what we did this morning – excellent way to start the week !
Thoughts and prayers are with Exit Row at this time.
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Fireman Ed is a Swinger
Mid-July calls for all things baseball. Time for the F3 All-Star wiffle ball game. Hoedown was the venue. 05:30, 10 players took the field.
Cleveland Indians Run: PAX lines up on top of the sidewalk railings while one PAX member at a time bear crawls through. Short circuit. Mosey to the playing field.
BP/Infield: Willie Mays Hayes x 10. Helicopters x 10. LBCs x 15. Flutter Kicks x 20. Scorpion Kicks x 10
F3 Baseball (Prostitute Style): 1 LBC at Home Plate. Run to 1B. 10 Burpees. Back to HP for 1 LBC. Back to 1B for 10 Burpees. Run 2B for 20 Merkins. Back to 1B / HP with exercises along the way. Repeat until you reach HP. 3B was 30 2-count American Hammers. HP was 40 WWIIs.
Jose Cansecos (Jack Webbs): 1 to 4 ration. All the way to 10 Merkins and 40 Kneeling Arm Presses.
HR Derby: Each PAX member sees 6 hittable pitches. Calls an exercise x 6 after their plate appearance. Exercises called: Merkins / HR Merkins / Monkey Humpers / Hitchhikers / SSHs / Imperial Walker Burpees / LBCs, among others.
Handshake took us out.
Announcements / Prayers: HDHH next Wed. at Palani Drive. 6 p.m. Ultimate Frisbee tomorrow at HBR. Bring a white and dark shirt. Prayers for Helix’s family, Wojo’s family, and all families that need our support. Prayers for our newest member, FNG Exit Row. Get well soon brother. Your’e one of us now. We’ve got you.
Horse Skin: I always look forward to rolling out this beat down. Hard work on the front end repeats rewards on the back end. That’s what F3 RVA is all about. Push yourself. Have fun along the way.
We saw some real talent on the field today. Kubota threw a no-hitter in HS, but YHC busted him up early today. Hits from both sides of the plate, despite his best efforts to lure me to the mound.
Fireman Ed banged a few deep …
Enjoy the day men. It sure was a fun start. For me anyway.
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We should have never introduced the Pipe Loop to a new Q
34 warriors, including a FNG and two 2.0s fought away the fart sack on a heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the rotation, but one of the best AOs in RVA always brings an arsenal of run friendly and ground and pound options to maximize an hour in the gloom.
Mumble chatter up to 6:00, Let’s Mosey.
COP
Mosey to the Amphitheater, and work your way down to the stage. 2 Merkin buy-in at each step along the way (36)
Welcome to DogPile, F3 Mission, F3 Disclaimer, Exercises:
- 20 SSH
- 10 DQs
- 20 Russian Soldiers
- 10 Merkins
- 25 LBCs
- 25 Flutter Kicks…. Warm? Let’s Go.
The Thang
Exercise 1 – Rusty Cage Triple Check
3 sets of 5 – 10 – 20 OYO
- 5 Pullups
- 10 Bar Dips
- 20 Box Cutters
Exercise 2 – AMRAP Modified Cindy
Mosey down to Pump House Dr. via the Pipe Loop, divide into two group, one of each side of the Curb. River side of the Curb embarks on a Modified Cindy AMRAP (as many reps as possible) consisting of
- 5 Carolina Dry Docks
- 10 Merkins
- 20 WWII Sit Ups
While the River side group AMRAPS the Pipe Loop side starts off with
Exercise 3 – Jacob’s Ladder on the Pipe Loop (Modified)
7 rounds Pipe Loop Run, each loop is finished with a Burpee Ladder
1st Lap = 1 Burpee…… 7th Lap = 7 Burpees
Pipe Loop Six is in? Groups switch exercises.
Plankarama and Al Gore for the Six.
With 8 minutes to go, YHC thought it be best if we take it easy back to the flag, 2 lines of Indigenous Peoples Runup the Toll House side of Pump House Rd. Kudos to the PAX for always empowering the Six to gut it out.
Numberama, Namerama, YHC and Ollivander took us out.
Announcements:
Loose Goose in Charge of the Q Sign Up Sheet, Tell him who you are.
T Shirts.
Prayer Requests:
Kryptonite’s Niece. Lift Alexis and her extended family up.
What a week. Dog Pile always seems to hit a bit harder with the extra 15 minutes from the work week workouts. Nothing more powerful that the collective group
- surrounding an FNG to lift him up while he’s gutting it out to the last second.
- Embracing one of our own whose family is going through a personal hell.
Leaning on each other is what F3 is all about.
The Week* of Wojo is capped Monday evening at Punisher.
Don’t fumble your weekend away. Enjoy it fellas.
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Where is Saab going?
In the 1 year and 2 months that YHC has been posting with F3, today was the first visit to Sunday Funday.
As YHC was coming across the Nickel Bridge at 6:55, Saab was spotted running across the bridge in the other direction. YHC thought he had missed the one and only guy that showed up. Not to be discouraged, YHC continued on to the parking lot only to see no other familiar vehicles, donning the F3 logo. Again, to not be discouraged, YHC decided a run was still in the making.
As YHC got out of the truck, an unfamiliar face emerged from his truck and appeared to be glad to see me. After a brief introduction, Marco Polo had made the trip this morning and was ready for a run on the trails. We waited about 5 minutes to see if others would come in, then we hit the dirt.
We completed the full loop and were soaked in sweat by the end. YHC reminisced from many days spent on those trails in the past on bike and foot, but hadn’t spent any time on them over the last few years.
As we completed the run, we stayed around a few minutes to stretch and talk. As we prepared to leave, YHC turned around to see Flipper making his way back from a run. Flipper arrived shortly after we got started. As YHC was getting in his truck, Saab showed up from his long run. We talked briefly, then YHC was off to meet the family for Church.
It was a great morning for a run and great to meet Marco Polo. YHC really enjoyed the conversation and really glad to have the company.
YHC was not sure of the protocol for who writes this up, but it was better to get one in, rather than not at all. Besides, it had to be longer than TYA’s post last Sunday!
Have a great start to the week!