Category: Richmond, VA

  • Fisher Price bells

    6 of Richmond’s best found the right parking lot at Circus Maximus, Oyster after starting in the wrong spot, for YHC’s first kettlebell Q in too long. Atilla let us know early Jville was fartsacking and with that White Deer would too. Only 1 regular but and the rest being summer tourists.

    Start the morning off with DQ, Helicopters, Russian soldiers, SSH and LBC.

    KB mosey (walk with KB) to the front of the school. 30 each of the following – Sit and Press, Goblet squat, Swing, Reverse Lunge w. pass under leg. Run around the parking lot island. Repeato for 20 and 10 reps.

    The Suck – Stations at every other column along the sidewalk. Stations are high pull, lawnmowers, Goblet squats, halos, swings – bear crawl between stations when the runner passes you. 10 merkins at the end then run to the start. Repeato with 10 HRM at the end.

    Catch me if you can. Partner 1 takes both KB, #2 does 3 burpees and runs to catch up. Repeato with 5 burpees at Atilla’s request. Sugar Sock and Gumbo were running and carrying their bells overhead. Their KBs were either hollowed out or, as Atilla suggested, were the Fisher Price plastic version. Did anyone else notice a hole on the side of Gumbo’s KB?

    The next item was meant to be done earlier but the Q forgot about it so it was brought around at the end when we were all a little more worn down. 1 burpee-4 KB swings repeato adding 1 and 4 until the Q says stop. 3-4 minutes was enough. Mary to close out the 45 minutes – Flutters, Alabama Honeymoons, H2H, American Hammers, dollies.

    Great work today men, YHC was struggling to come up with variety in the KB exercises. Just means I need to get out there more. Thursdays are busy around F3 RVA but if you have a chance to mix in kettlebells it is highly recommended as a twist to the normal beatdowns.

    It was great to see Attilla and see he is doing well and still yawning through beatdowns. A little disappointed the other regulars weren’t there for me to deliver the KB punishment but we’ll take the strong SOJ showing. That’s how you win Field Day boys. I guess I’ll have to come back later this summer to see the CM regulars. A side note, Atilla and Jville will be out of town for the last 2 weeks of June, Q’s may be needed for Circus and Gridiron. A great chance for summer tourists to Q a new AO.

    -Gumbo’s Burpee/Home Run Derby June 25 at Huguenot Little League. There won’t be anyone at NoToll

    -HDHH June 19 at Palani Drive

  • Wait where did the rain go ?

    2 strong posted for Roller coaster this evening which looked like it would be a rather stormy run. We launched at 5:30 – no rain but lot’s of humidity !

    3 medium loops = 5 miles = Boom !

    Hope to see more guys out @ roller coaster now that the summer tour is in full swing and BRR is not far off….

    See y’all in the gloom

  • Omaha, Omaha

    An impressive 15 strong men, from Hate to Respect, Respect, reported to SOT this morning to enjoy the comfortable temps and find the snake Wedding Singer planted last week.

    COP:

    Mosey for a partial lap around MMS stopping in the front lot for a warmup… DQs x10, Windmills x5, Russian Soldiers x10, and SSHs x10.

    Modified Curb Crawls

    Mosey along the front of the school picking up Döner Kebab, who made a pitstop on the way to SOT.  Line up on the curb.  Bear Crawl to the opposite curb and perform 20 box jumps on the curb.  Crawl Bear back and perform 10 walkout Merkins.  Repeat 5 times.  Exhausted and hearing mumble groaning, YHC called an audible to finish with 4 rounds.

    Triple Check

    Mosey to the track and partner up for a Triple Check.  Partner 1 runs, partner 2 performs Merkins, and partner 3 performs Squats.  The run… up and down the grass hill.  A nicely manicured hill used by the cross-country team that YHC can’t believe hasn’t been utilized previously. 

    The “audible” here was made prior to the start.  YHC intended to use this hill for Crawl Bears but altered because of the grumbling heard during the Bear Crawl / Crawl Bear mentioned above. 

    Triple Nickel

    Mosey to the back of the concession stand.  Wall Sit, followed by a backwards run (Marmaduke style) up the paved hill, perform various Merkins at the top.  Repeat 5 times.  On rounds 3, 4, and 5, stop in the middle for a short section of Crawl Bears. 

    4 Corners

    Mosey to the courts for 4 Corners, ascending.  Merkins x10, Jump Shot Jump Squats x20, SSHs x30, LBCs x40.  Mosey back to the flag.    

    Numberama, Namerama

    Announcements

    HDHH in the west end on 6/19.

    Grateful for the strong showing this morning.  YHC is always a little nervous adding to the Q sheet – fearing no one will show.  YHC is also fearful of snakes, so we stayed away from the west end of the track / woods. 

    I’ve never seen a dog run backwards, but Marmaduke was first to the top on all 5 backward runs.  Great job buddy.

    I appreciate you guys pushing me harder every day.     

  • You’d think I’d no where stuff is by now….

    13 gents including an FNG(Speedo) gathered at Daville on a nice, brisk morning(53 degrees) for an early week beatdown. This is how it all went down.

    Mosey to the basketball courts. SSHs x 15, Copperhead Squats x 15, LBCs x 15, Hand Release Merkins x 15, -High Knees(up and back), Butt-Kicks(up and back), Shuffle(up and back), Back-Peddle

    Mosey to the Pull-up station behind CMS. 5 Rep Circuit with a Partner. Pull-ups 1x to 5x, short mosey to PLKs(10x per man), short mosey to “partner leg circles??”(10x each direction)

    Mosey to benches next to CMS- Elevens- Box Jumps/incline merkins(curb). Followed by Bench Dips x 60

    Indian Run back to the flag and finish with some good old fashioned Ring of Fire.

    Numberama, namerama, YHC led us out. Onward and Upward

    Announcement: No Excuses Workout- 7:30 am- June 22nd. GREAT OPPORTUNITY TO GET SOME NEW GUYS OUT

    NMS: YHC had the best of intentions in driving out to the AO ahead of time to do some “recon”. It became clear on multiple occasions that YHC didn’t know where he was going. PAX was uber-supportive and YHC was thankful

    YHC felt like the beatdown was pretty strong until “ring of fire” when EMOJI did ten textbook clapping merkins while smiling.. Great effort by all!! Really good to see Speedo this morning. He brings the median age of the group down considerably.

    It was an absolute honor leading. I appreciate the support of the group. Long live F3

    -Pavarotti

  • Overtime at W-Dog

    A cool dozen posted to W-Dog this morning (including one F3 traveler up from F3Highlands) for a mid-week serving of Gumbo. Today’s menu was as follows:

    Mosey to the usual circle and one lap around, then down into the Amphitheater for COP (man there is no better COP location in RVA than the Amphitheater – that got the blood pumping). COP included the following all IC:

    • SSHs
    • DQs
    • Imperial Walkers
    • Tempo Merkins
    • Freddie Mercuries
    • Flutter Kicks

    THE THANG:

    Base Work

    Spread out at the base of the Amphitheater and complete three rounds of Box Jumps and Alternating Shoulder Taps as follows:

    • 10 Box Jumps OYO and plank-o-rama for SIX, then 10 ASTs IC together.
    • 20 Box Jumps OYO and plank-o-rama for SIX, then 20 ASTs IC together.
    • 30 Box Jumps OYO and plank-o-rama for SIX, then 30 ASTs IC together.

    SLOWsey to the Rusty Cage…

    Bar Work

    Three rounds of the following: 5 Burp-Ups in the Rust Cage and 10 Jerkins

    Al Gore for SIX, then Helicopters and Arm Circles to stretch it out.

    Mosey down the trail to the base of the Pipeloop

    PIPE Work

    Triple Check on the Pipeloop, including:

    1. Slow Deep Squats
    2. Box Cutters
    3. Run Pipeloop

    Repeato x 3

    Plank-o-rama for SIX

    Bridge Work

    Mosey down the road past Love Hill (which was the plan) up to the parking lot near the bridge. Audible was to run the bridge with the Rabbits getting across the river and doing 10 merkins then turning back and heading for the Flag. Rest of the PAX does 10 merkins and turns around when past by the lead Rabbit. AUDIBLE half-way across…POOR clock-management by the Q.

    COT, Number-Rama, Name-a-Rama and YHC took us out with quick thanks for another beautiful morning in the Gloom.

    Announcements:

    • Summer Tour is in full effect. Get out there and check out other AOs and meet new guys. Grab the Q somewhere new while you are at it!
    • Next HDHH/Roller Coaster run is going to be Wednesday, June 19th at 6pm. Palani Drive rear parking lot. Run hills at 6pm. HDHH at 6:45pm. Great chance to check off two Summer Tour items, albeit, one is extra credit(HDHH). ***NOTE THE TIME CHANGE***
    • HR Derby – June 25 at Huguenot Little League (behind Robious Elementary School). Gumbo has the Q. Bring a glove if you want to Rob a HR like EF Hutton! Don’t go to NoToll unless you and Oyster want some alone time on those plush fields.

    NMS:

    Always great to have an F3 Tourist in town. Thanks for posting Dutch Boy. I hope you got your money’s worth this morning.

    It is always a pleasure to Q at this AO whether for W-Dog or Dogpile. So hard to fit everything you want to do into 45 minutes and the Q failed today. Sorry fellas – I owe you a few minutes.

    Great morning for the pipeloop. that and the Amphitheater are two of the best features we have in F3RVA, in my humble opinion. Thanks for bringing the energy and pushing throughout this morning. Great partnering with Swirly and Sippy on the Triple Check – you two are beasts!

    Have a great Hump Day men!

    No More Gumbo For You!

  • Beautiful Morning for Kettle Bells

    Mosey around the school to see if we’d pick up any stragglers. No stragglers – where are you Mudface, Chewey and No Idea? Partner up – Balls to the Wall for partner 1 and 10 halo’s each direction for the next partner. Then switch. Each partner does a total of 100 halo’s. Wall sits while waiting for everyone to finish up. 4 Corners of the bus loop. 1st corner – 10 lawn mowers each arm 2nd corner – 10 pull overs, 3rd corner – 10 crunch presses, 4th corner – 10 two handed kettle bell swings. Wait for the pax. Go around again doing 20 of each exercise. Back to the wall – partner up – 11’s – handed kettle bell swings and Helix Kettle Bell Squat. Mosey to the Circle (we need more flags). Boat – Canoe’s then Circle of Fire – 10 merkins each. More Boat – Canoe’s. Numberama, Namerama, Announcements – Wild Things M seems to be responding well to treatments. Saturday June 22 will be a work out for new folks at Milestone Field 7:30 AM. Great chance to bring out new folks. Workout will be challenging but not punishing. Thank you for letting me Q today. This will be a great day!

  • No Ollie, I said 4 years!

    A dozen dove in to the dewy NoToll fields to search for a frisbee that was never to be found. Instead we did:

    COP: SSH, Russian Soldiers, Arm Circle, Merkins, Flutterkicks, Scorpion Kicks

    THE THANG: Start with 3 sets of 25 Boxing Cockroaches to get the Abs going. Then over to corner of field for: Zs. Run diagonal across field, 5 Buprees, Bear Crawl width, 10 HRMs, run diagonal again, 15 WWIIs, bear crawl across width, 20 Jump Squats. Initial call was 4 sets but audible was called to 2 laps.

    Head over to other field: Backwards run half way, jog then spring back. Repeato. Partner up again for PLTs: 3 sets of 25. Then some Pickle pounders for practice.

    Back to Basketball court: side run court, 15 HRMs then back and 15 more. Skip court then 20 Ball Dippers. Finish with Mary of Flutterkicks and American Hammers.

    NMS: Good to be back at NoToll, it really has been a while. Ollie kept YHC sharp by asking what the Q had called: # of reps, exercise, or reps and exercise the entire beatdown. Apparently the field is wider at NoToll than at Gridiron since the bear crawls wore the PAX out. Getting to 4 laps would have taken too long.

    Nice work from FNG Handy Man. Strong showing, especially from someone in the Respect range. Not a lot of SOJ mumblechatter this AM, a lot of NoToll regulars fartsacked or were touring this AM.

    Sorry to repeat myself on my 4 year anniversary of earning the moniker Honeydo in the COT but YHC cannot thank F3RVA enough for the positive impact it has had on my life these last 4 years. Remember to embrace the soreness as that means we are truly living!

  • Splinter’s Countryside Lollipop Feels Great!

    Well, if you made this far into the backblast, the title must have caught your eye!

    15 strong posted for a version of Splinter’s Countryside Lollipop ROUTE which felt great this morning in the 50 degree gloom. 0528 and the PAX were given instructions for the 4 and 5 miles routes. YHC had already revealed to Saab the 6 mile route via text yesterday, so he could lead them on the long distance run. 0530, let’s go!

    4 Mile Route: Around the lake via the trail to a left onto College. Immediate right onto University. University across Westham and Ridge and up to Ralston. Right onto Ralston, immediate left back onto University. At the end of University, run up the driveway that turns into a trail that comes out onto Roslyn Hills. Go right up the hill to September and then turn around and backtrack to the VSF

    5 Mile Route: Same as 4 except turn left onto September which turns into Countryside. Come down Countryside and hang a left onto Ruggles Rd. At end of Ruggles, turn left onto Roslyn Hills and venture back to trail and return to VSF.

    6 Mile Route: Same as 5 except do not turn onto Ruggles. Stay straight on Countryside until it ends at River Road. Left onto River Rd. Left onto Charnwood. Right onto Standish. Left onto Roslyn Hills. Back onto trail and return to VSF, but adding a jaunt to the footbridge and back to get 6 miles in.

    Numberama, Namearama, Announcements and YHC took us out!

    Announcements:

    Summer Tour is in full swing, except it didn’t feel like Summer this morning.

    Next HDHH/Roller Coaster run is going to be Wednesday, June 19th at 6pm. Palani Drive rear parking lot. Run hills at 6pm. HDHH at 6:45pm. Great chance to check off two Summer Tour items, albeit, one is extra credit(HDHH). ***NOTE THE TIME CHANGE***

    Independence Day Convergence is on Thursday, July 4th at 7am at Tredegar, just like Memorial Day.

    NMS:

    Lots of PAX members got turned around this morning. “If you haven’t been lost, turned around or second guessed yourself at a Spider Run, then have you really been to a Spider Run??”

    Lug Nut continues to absolutely crush runs and boot camps day after day. He got in over 5 miles this morning and is looking slimmer than ever. Well done!

    The 4-Pack of 6 milers (Saab, Sippy Cup, Marv and Faceplant had a slight jaunt on a busy River Road but made it through safely and smoked it on the way back.

    Glad to have Prohibition from North Carolina run with us this morning. Well done!

    Comments were made after COT that the Seal Team’s version of PuppyPile was in progress this morning around the lake. Someone called it “Kiddie Seals” or was it “Kitty Seals”? It may have been “Baby Seals”? Not sure, but all are good names.

    YHC enjoyed finally getting back out to Spider Run and leading you fine men this morning. Please don’t forget the sacrifices that were made 75 years ago this Thursday as the Greatest Invasion ever planned and completed began. D-DAY!

    Kubota

  • ROCK that Scoober!

    22 game changers showed up for the ULTIMATE in fun workouts! 11 per team, with each team broken up mainly in those that listened to directions and brought a white and black shirt, and those that just showed up with standard issue dark shirts. So I dont sound like a complete racist going forward, teams will be called Noon for the white shirts and Midnight for the dark shirts (I was called out a couple times this morning).

    Midnight quickly jumped out to an early lead, and it was 4-1 before most of the Noon players realized that maybe the guy named “Scoober” might know what’s up with this game. Dr. Tryhard with the neon cletes showed off some speed, and there was some good defense out of EF Hutton, taking one in the gut. Play to your strength, Hutton.

    Noon made a comeback, however, led mostly by the disc handling of Viral and the genetic gift of speed that Phonics….passed on to his 2.0, Evil Twin. ET found the back of the endzone several times. Gumbo and Loose Goose showed some gamesmanship, and Lab Rat was there to complain about rules violations and in general just make enough noise to cause a disruption. Suck it, Flipper!

    “Last point wins” was convieniently called by the Q with Noon knocking on the doorstep after a botched play by Midnight, which they completely screwed up. Midnight drove down the field a bit, then turned it back over….and Noon gave it right back. Final play was a huge Scoober thrown by….er….Scoober to the back of the end zone to a wide open EF Hutton(?) for a well deserved victory.

    Well played game all around, and no major injuries were had. Suffice to say, we will NOT be putting together a competitive team any time soon out of all the dropped passes and bad plays. But hey, we had a blast, right?!?

    Apology of the week goes out to Midnight for calling you “a bunch of bitches”. I was caught up in the moment.

    Lab Rat apologizes…

  • Westbound and Down

    Westbound and Down….22 Road Scholars are going to to do what Kubota said can’t be done. Kubota commented to YHC that Mary was tapped out of new routes. YHC found not one, but two new routes. One will be unveiled in a coming week, but here is the other.

    The Routes

    North on Westmoreland to Broad and head West.

    4s turn left on Willow Lawn Drive, a left on Patterson, a right on Woodlawn, and a right on Grove back to the SF.

    5s turn left on Libbie and left on Grove back to the SF.

    6s turn left on Morningside Dr to Libbie (with a brief jaunt on Fitzhugh for a block). Right on Libbie and a left on Grove back to the SF.

    Marv took us out.

    We did have one FNG. Welcome Banana Pancakes, or BP for those into brevity.

    Time to Taper,

    Lockjaw