Category: Richmond, VA

  • Half the PAX was New Market

    The Thang

    Mosey along the front of the school and circle up in the parking lot for some DQs, Helicopters, (wait, here comes McRib), Backward Lunge in Place, SSHs, and Squats.

    11s

    Mosey to NE corner of the track for 11s on the grassy hill.  At the bottom, Jump Squats.  At the top, Walk out Merkins.  Entire PAX must finish round 1 before beginning round 2.  Hold Plank, Al Gore, etc. for the Six between rounds. 

    Tennis Corners

    Mosey to the tennis courts for 4 Corners, cumulative/ascending.  Carolina Dry Docks, SSHs, Merkins, LBCs.

    Around the School

    Line up, single file for one lap around the school.  Six runs to the front, repeat.  You understand.

    Bear Crawl Ring of Fire

    Circle up.  PAX rotates 90 degrees to the right and proceeds to Bear Crawl in a circle.  Q calls stop and 1st PAX complete 10 Merkins.  Continue Bear Crawl… rinse repeat.

    Wall Stuff

    Mosey to a wall on the side of the school for 20 Squats followed by Wall Sits.  Repeat 3 times. 

    Numberama, Namerama

    Announcements

    Convergence at Tredegar tomorrow, 7 am.

    Great turnout this morning fellas.  Thanks to the New Market crew for bringing half the PAX! 

    Have a safe, happy 4th, and remember why we celebrate.

  • Night shift

    Three posted for the evening Punisher. We gathered, as usual, in the front parking lot under a sunny sky. Posted separately prior to the usual Punisher was a backblast from a visit during the early morning by some F3 brothers from the far Southside. Included in this backblast was a reference to the scary house at the rear of the property. There have been some questions about this during our evening tours of the AO. Will endeavor to share a little history on the school site courtesy of a couple of sources (City, RPS, and Historic Richmond Foundation).

    Linwood Holton Elementary School was constructed in 1999 meaning the school is now 20 years old. The School was constructed on the site of the former Thirteen Acres School. According to the City, the overall site is actually 13 acres. The house currently fenced off behind the school building was utilized as Thirteen Acres School, offering a small academic program for children with special needs. The Thirteen Acres building was originally constructed in 1885 as a farmhouse with later ownership by the Virginia United Methodist Church prior to a sale to the City of Richmond in the late 1960s. While underutilized for years, the area surrounding the house had been maintained by the City’s crew. In recent years, the building has been surrounded in a construction fence in response to concerns about lead paint. While the old house is one of the earliest dwellings constructed in Northside, there are no known plans for its rehabilitation.

    Our evening crew did mosey from the front lot and into the grass for our warmup including 25 x SSHs, 15 x Hillbillies, 15 x Cherry Pickers, 15 x Helicopters, 15 x Russian Soldiers, 15 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then reverse).

    Short jog to the shady side of the school gym for five rounds of 5 x Burpeees, 10 x Donkey Kicks, and 50 x LBCs. Stroll around the landscaping and storage shed to the bus loop for Run DMCs with short jog about halfway down the bus loop and back with a chaser of 20 x Diamond Merkins, 20 x Merkins, and 20 x Carolina Dry Docks. Repeat once.

    Head around to the playground where one of us complete 10 x Jerkins, another completed 15 x Box Cutters, and the third completed 15 x Flutter Kicks (two count). Complete three rounds. Move 20 yards off the playground to a spot under the trees for Jack Webb variant starting with 1 Slow Squat and 4 Curtsy Lunges (single count). Add reps each round at 1:4 ratio until 10 / 40 completed. Broke up action with 30 Arm Raises following 5 / 20 through 10 / 40.

    Slide to a playground bench for Russian Dips – in cadence, complete one dip with one leg off of the ground then switch legs and complete another dip. Finished two rounds of 20.

    Mosey back around the school to another shady spot for a couple of minutes of stretching. Finished on the west side of the property in our COT with namerama and numberama and YHC took us out.

    Glad to have some company. Nice work. Convergence on Thursday, 7/4 – see f3rva.org for additional details.

  • High Seas

    With sizable chop, Vinny and his cousin he hasn’t seen in 30 years, safely launched their kayaks for a 45 minute tour of the Corolla seas. No wild horses were spotted and no injuries reported. A stubborn pelican ate in front of us, but never offered to share.

  • The Mountain

    11 fighters leaped out of the fart sack for some fun that went something like this…

    Mosey around the school parking lot and then across the street into the new neighborhood. Continue to the circle and run around 4x (2x forward, 2 backward) and then back across the street behind the medical building.

    COP All IC – 25 SSHs, 10 don quixotes, 10 helicopters, arm circles, 10 tempo merkins, 10 tempo LBCs, 10 copperhead squats

    Mosey back across the street to the sidewalk.

    The Mountain

    Partner up. One partner runs up the hill to the bridge and back. The other partner exercises for the following cumulative exercises:

    • 100 hand-release merkins
    • 200 squats
    • 300 mountain climbers
    • 400 LBCs
    • 250 SSHs/ 250 invisible jump ropes

    Mosey to the flag

    Numerama, Namerama, Announcements, YHC took us out.

    Announcements – Ghost flag is coming to WDog tomorrow from DaVille. 4th of July Convergence at Tredegar.

    NMS:

    Gravity works. We verified that this morning on the runs up (and down) the hill to/from the bridge.

    The PAX came ready for a fight and they got one. YHC took them along the normal mosey path but took a hard right and caused confusion. The multiple times around the circle (forward and backward) seemed to warm up the PAX and get them ready to rumble.

    The COP was ready to start when Spit called out a bunny rabbit near the fence. YHC called for a bunny chase and counted to 3. The PAX stormed after the bunny but it escaped under the fence.

    The Mountain provided an opportunity for the PAX to put “you vs. you” to the test and the PAX crushed it. Every man pushed through the runs and exercises. YHC received some words of encouragement while running up/down the hill when someone said, “I am going to kill you” and then Yardsale said, “I took up an offering this weekend to send you back to Jersey.” Sounds like YHC was able to provide a challenge!

    As always, Spike and Helix were unstoppable on the run/exercise combinations. Spit suffered an injury that prevented the exercises but he more than made up for it by sprinting up/down the hill.

    It was an honor to lead the PAX on a fantastic morning in DaVille!

    The Carpenter

  • Quality Over Quantity

    YHC will always take quality over quantity, and that was what we go this morning at HBR.  With the holiday week and another round of ultimate Frisbee to compete, a solid PAX of 5 attacked the one of the better AOs as follows:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 Russian soldiers
      • 10 cherry pickers
      • 15 helicopters
      • 20 HRM
      • 30 2x LBC
    • Mosey the picnic tables for an 11 – 2x boxing cockroaches and decline merkins
    • Mosey to parking lot for a curb crawl, with an ascension up to 6 incline/decline merkins before descending back down
    • Mosey to the HB hill for 10 hill sprints
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the bleachers for 25 bench kicks
    • Mosey to the football field for a 3x check with a run, Freddie Mercurys and elbow planks
    • Remain on the football field for some Mary
      • 15 crab cakes
      • 15 American hammers
      • 20 APD
    • Mosey back to the parking lot of COT with YHC taking us out

    Great times with a strong PAX, several familiar faces just convening at a different AO.  Johnsonville continues to attempt to see if he can injure himself at every AO in RVA.  Here is to a speedy recovery from today’s tweaked muscle. 

    Good to see P-Trap today.  He continues to round into shape in anticipation of his big wedding night.  YHC is looking forward to seeing some of the other HBR regulars in the coming weeks after being out of town for a while. 

    God is good all of the time!

    Attila

  • Men, grab your Longboards

    YHC is on vacation this week in Sandbridge beach, just south of Virginia Beach. The M and I are staying with her parents at their condo just north of False Cape State Park. YHC and The M set off to run from the Condo down into the park. Various distances were run between us, but YHC logged in his 45 minutes and just over 5 miles. Weather was nice, lots of people enjoy the scenic route. Have a great week men, YHC looks forward to seeing y’all at Hoedown on Monday.

    www.youtube.com/watch?v=2s4slliAtQU

  • Everyone’s New Favorite Route (Especially Saab’s)

    12 Dog Park Lovers posted for a new kind of Spider Run in the peaceful gloom this morning. YHC wanted to change things up a bit (to Saab’s liking) and decided to get off the pavement for most of the route.

    The routes are as follows:

    Everyone exits campus via UR Drive, Campus Drive, Boatwright Drive to a left on Edgehill Rd to Bandy Field. 1.15 miles

    Run as many laps around Bandy Field as you wish. Each lap, if you stay on the trail and don’t cut corners, equals .7 miles

    Return to VSF as you came. 1.15 miles

    Total route distances:

    3 Laps Around Bandy Field = 4.4 Miles

    4 Laps Around Bandy Field = 5.1 Miles

    5 Laps Around Bandy Field = 5.8 Miles

    6 Laps Around Bandy Field = 6.5 Miles ( we just named this route the “Sippy Cup Route”) Well done, Sippy!

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Please pray for Double Mint’s Father as he has an upcoming surgery.

    Please pray for the family of the Triathlete that lost his life at Robious Landing this past weekend.

    Independence Day Convergence at Tredegar at 7am!

    NMS:

    Saab came in to the parking lot from his early extra credit run and saw YHC’s laptop, with a map brought up on it, on the hood of his new Chevrolet 1500 Silverado. Eyes rolled and he asked me to give him the route early so he could decipher what to do, whether to follow YHC’s directions or go off on his own. Saab obliged YHC and took on the Bandy Field route with a few sighs, head shakes and more eye rolls.

    Lockjaw posted to a run that he wasn’t Q’ing! World may end today! YHC believes Lockjaw was tricked into posting because he saw YHC’s name on the Q sheet and thought YHC was going to call a new, top-secret route that only Lockjaw knows about. He even wore a special shirt for that top secret route. Sorry, Lockjaw, that route will have to wait.

    YHC thought it would be a good idea to keep everyone within eyesight of each other since most Spider Runs and RAMM runs separate the PAX right at the beginning. YHC never really sees the 6 milers and most of the 5 milers at a normal run, so this route was to keep everyone on the same field. YHC hoped everyone would set a goal of how many laps they could try to finish before the downhill jaunt back to the flag. There was a good group of 6 milers today who ran the field counter-clockwise and the 4.5/5 milers ran it clockwise which meant there was a lot of meetings and greetings. Sippy got in the whole 6 laps for 6.5 miles!

    Lug Nut did not get lost but TYA did. He quickly recovered, though.

    Saab said the surface of the path on Bandy Field was too hard. Asphalt is hard, also. Just sayin’. Not sure where else we can run. YHC will have to find some mud to run in next time.

    All in all, it was a great morning!

    Have a great day all!

    Kubota

  • 8 V. 8 on the best fields in RVA

    8 versus 8 for Southside Ultimate this morning, along with 1 FNG! Play was hard and fast, with the dark shirts really hustling to pull out the win. Ollie felt the need to do some merkins and burpees while we were setting up the field, so we gifted him with 10 merkins IC to finish it up back at the flag. There was some great defense played today, and lots of good hustle. I won’t try to break it down any further than that. Ultimate is such a great game, how can you not have fun?

    Big welcome to FNG “Sonic” to the pax. He got a little deer in the headlights in the circle, being an unusual first workout nobody had talked to him up to that point to tell him what to expect. Wilson almost got his way with the name “Hooker”, but the Q saved him from what seemed like a mortal wound to his heart. Talking to him a bit after, he’s X-Navy, so you know he is awesome! Glad to have another sailor around.

    Apology of the week was going to go out to the New Market gang for busting balls on their epic screw up yesterday. But since they were given such a gift by Chumbucket as being able to count that debacle as part of the Tour, you will get nothing and like it!

    Lab Rat apologizes…

  • The Second Tomato Run Today

    9 Runners/Ruckers came out to Atlee HS (apologizes to Lug Nut who showed up at Hanover HS) for another Monday run

    Ruckers – Did their thang

    4 miler(s) – solo runner today with Corned Beef completing the Honey Meadows loop

    5 milers – The rest of PAX ran the same loop but also included a 1.25 loop into Kings Charter for a total of 5.25 miles

    Glide and Phonics pulled away for the last mile but for the most part the PAX stayed together.

    Glad to have Bulkhead back after is work travels and sickness

    Weather was much cooler which was a nice break.

    SPIT ON THAT!!

  • Pushing speed

    As the 3 Pax assembled today we realized that we had the opportunity to really push the distance covered today, and so we gave Rosie a tour of most of the AO.

    COP–Sippy leading: DQs, Helicopters, Arm Circles, Hamstring scoops, Merkins

    Mosey to the rocks for a triple check, Plank with rock, curls, run to/from light post.

    Mosey to lake for double check–run the rock steps loop or dips/step ups.

    Faceplant leading: Tour around lake with alternating 5x burpees and 5x WWIIs at each light pole.

    Sippy leading: Run up the side hill/trail to the parking lot. Lunge for 20 meters. Mosey to picnic shelter. 100x group total chicken peckers on picnic shelter. Sprint down to lake and back up hill to bowl. Then 20x IC dips with palms back.

    Mosey to the flag for a 30s elbow plank.

    COT–YHC took us out.

    Moleskin. The Pax revved the engines high today. The three of us are used to a few more “breathers” while we wait for the 6, but today we pushed each other to the limits with few breaks, which meant for 45 minutes of high BPM. It was nice to have Rosie join us on his summer tour.