Category: Richmond, VA

  • Just Another Day

    5 strong roll out for another fantastic sunny and 70 day

    Up the roller coaster in 23 minutes back in 22. As simple as that!

    Moleskin

    Bullseye was on fire today, disappeared out of sight on the way up the hill and caught YHC with a mile to go on the way back. Gumbo did as Gumbo does and powered through, Rosie effortlessly jogs by with easy chatter at the end of 5.19 and Doozy brought up the 6 with the support of Bullseye. Did I mention he was on fire! Strong running today men, YHC was out of gas but you guys are Rockstars!

    Peace

  • Cordless Weedeating

    A PAX of four assembled for the most recent Punisher. After brief salutations in the Holton parking lot, we slid into the grass for the starting COP which included SSHs, IWs, DQs, Cherry Pickers, Russian Soldiers, and single-arm Arm Circles.

    Shift back to the parking lot for exercises using the parking spaces in the outer arc of the school lot. Heading southeast to northwest, complete 5 merkins in the first parking space, 5 half Carolina Dry Docks (lower tailbone position and focus on upper chest) in the second space, and 5 full Carolina Dry Docks (higher tailbone and touch the top of your head) in a third space. Hold, keeping the guys together. Repeat until exercises completed in all spaces along that column (27 spaces total).

    Again using the parking column, complete 5 Squats in the first space, 5 single-count Side Lunges in the second, and 5 single-count Back Lunges in the third space, working back to the southeast through the column. One last time using the column, all completed 10 two-count Flutter Kicks in the first space, 10 two-count Freddie Mercuries in the second, and 10 Rosalitas in the third space, working back northwest. UpChuck departs for family obligation.

    Mosey around the school for a couple of Triple Check variations involving the three of us remaining – People’s Chair, Plank, and short Backpedal and return, then Balls to the Wall, something else, and jog out to the totem and back. Finish with 11s including Merkins and Box Cutters. Return to the parking area for the COT.

    Thank you to the good citizen who arrived at the school shortly after the workout started to eat weeds in the central planted area with a cordless appliance. We worked around her parked car during our conveyor sequence. She made sure to eliminate emerging grass, particularly the grass near UpChuck’s Bavarian SUV. Nice work that was.


  • Street Racing, Fire Prevention and The Flintstones

    Six Park Rangers scouted the grounds at Forest Hill Park this morning, and thank goodness they did. Give a hoot, don’t pollute. Oh, wait…

    Bleeder Q: Mosey to meet Sippy Cup in front of the FHP entrance. Circle up. SSHs x 15. Merkins x 10. LBCs x 20. No more grass. Mosey to the FHP 42nd street entrance. Dips x 10 / run to 2nd lamp and back. Dips x 20 / run to 2nd lamp and back x 2. Dips x 30 / run to 2nd lamp and back x 3.

    Vinny Q: Mosey down to last chimney grill on the right. Seven grills in total. Werkins x 5 at each grill. Backwards lunges in between. SSHs for the six. AYG down to the head of the FHP trail on the right.

    Posh Q:

    Mosey down FHP trail to Little Burpee Lake. Merkin at every light pole.

    Swirly Q: Climb out of the lion’s pit an up into Rock Arena. Grab a greek shake weight and partner up. Partner 1 runs to unlit lamp while partner 2 does Flintstone curls x 3 rounds. Partner 1 runs backwards to the same lamp while partner 2 does Flintstone presses x 3 rounds. Partner 1 karaokes to the lamp while partner 2 does Flintstone WWIIs x 3 rounds.

    https://www.youtube.com/watch?v=JoP0Z3a8glU

    Quittin’ Time. Back to the Flag. Bleeder took us out.

    Announcements: Field Day is May 11th at Dogpile. See your captains for uniforms and see you clowns there.

    NMS: On the way to Batteau, YHC felt the close proximity of an Audi at the back of his 2001 BMW, which could only mean one thing. I was about to get jumped, or Bleeder was feelin’ froggish. Sure enough, when I got to Batteau I was able to confirm my suspicions. Bleeder said it was a clean pass. We’ll need to check the toll booth cams for a ruling.

    Fire prevention is real. Today during dips, Swirly and I noticed that one of the grills was still a blaze. Not good. Take care of your parks men.

    Solid beatdown today guys, as always.


  • Like Old Times

    Twelve. Decent numbers like old times. Fudd’s in town too. Sunny and 70. What more could one want?

    Run a 1 mile route to UR for COT in the gazebo. Decided to keep it short since it was a confined space.

    • Russian Soldier
    • Invisible Jump Rope
    • Don Quixote

    Over to the Richmond side of the lake for catch me if you can. 1 partner runs backwards to the Commons while the other does 5 merkins and run to catch them. Reverso until the end and Al Gore.

    Along the Commons, take 6 lunges and perform 5 derkins on the wall. BTTW for the six.

    Jog along the lake to the path of steep and sustained ascent. Partner carry and swap as needed.

    Over to the Amphitheater and perform 5 dips on the first 10 steps. Off to the trail and exit the school.

    Taking a running tour return to the AO while working out along the way.

    • American Hammers
    • Fudd Squats (in front of Fudd’s old place)
    • Carolina Dry Docks
    • Flutter Kicks
    • LBCs
    • Monkey Humpers

    Fudd took us out.

    ABT,

    Lockjaw

  • Breaking Spiral Ham and Green Beans

    Two intrepid volunteers peeled, sliced, cooked, and cleaned their way through a sunny and 70 evening of Breaking Bread, NBA playoffs, and good fellowship at the Medical Respite on Belt Blvd. The drive-thru operator at the Wendy’s next door tells the tale as follows:

    5:00 Set-up. Q has botched it already as he has forgotten the drinks. Water, water everywhere for everyone.

    5:05 Oven heating mashed potatoes and spiral ham.

    5:10 Shallots, oil, green beans, and lemon seasoning wafting throughout the building.

    5:20 Plates and silverware ready to go, Kings Hawaaian rolls warmed, green beans simmering, ham sliced…let’s do this.

    5:30 Residents stroll through, Round 1

    5:40 Residents stroll through, Round 2

    5:44:50 One Resident strolls through for Round 3

    5:45 Cookies out. Mmmmm.

    5:45:05 to 6:10 YHC and Vers (FNG) watch Warriors / Rockets with the residents

    6:10 to 6:30 Clean up

    Home by 7:00. Easy peasy.

    NMS:

    Welcome FNG Vers, aka Annabelle Nee, YHC’s oldest. YHC is declaring that volunteering for three Breaking Breads is worth at least one workout for a non-athletically inclined kid, thus the nickname has been bestowed. Plus, YHC came up with a good nickname, Vers, as in Carol Danvers. If you don’t know, look it up. Female super awesome heros rock.

    Breaking Bread is awesome. This is dinner for 10-15 homeless people recovering from injuries. YOU – yes, you, the PAX member reading this – should sign up to Q a Breaking Bread. Many of us have our 3rd F efforts, but THIS 3rd F is unique – it is the only 3rd F that is uniquely F3. While not an official event, only the men of F3 are going to do this. You are the cavalry to these homeless people. Take every reason you are thinking of to avoid this and throw each excuse individually out the window…give yourself one reason to step up and take this on…YHC will give you two reasons…your M and your kids will likely never care if you attend a workout (be honest with yourself – they barely tolerate your stories), but they will love you for helping your fellow humans.

    Once a month, F3 needs men to sign up to Q this. For example, May 26 is open. There is a Convergence the next morning…grab your best F3 pal, your kids, your spouse, or your neighbor and pull together a simple meal. Tacos, spaghetti, pizza (yes, you can just buy a lot of pizza), filet mignon, beef bourguignon, sushi, kimchi, welsh rarebit…you name it and you make it.

    For the rest of the summer, we need men to step up and bring dinner for the following Sundays at 5…if you need any advice, ask Lab Rat, Hardywood, HoneyDo, Slurpee, or the many others have all done this successfully.
    May 26
    June 23
    July 28
    August 25

    All the attendance points and all the mercans in the world can’t provide the same sense of purpose. Plus, as YHC said, chicks dig a man who help those less fortunate.

  • More North Bank Trail, Now Open

    With apologies to Grantland Rice and Thanos…Outlined against a sunny and 70, blue April sky, the Four Horsemen rode again. In dramatic lore their names are Death, Destruction, Pestilence, and Famine. But those are aliases. Their real names are: Lola, Offshore, UpChuck, and E.F. Hutton (and Sally). They formed the crest of the North Bank cyclone before which another Sunday Funday came together… the sportswriters of the former New York Herald Tribune filed the following story:

    Route today was across the bridge, Buttermilk, skip the lariot, two leaps across Reedy Creek, and we crossed at the T. Pottersfield Bridge while performing a Port-a-Sally. Continued on Tredegar St., right on Brown’s Island Way (think really steep hill), left on 2nd St., down the ramp to the North Bank Trail, and, by way of the newly opened section, back to the VSF.

    The newly opened section cuts a bit off the length, so today’s 6.55 miles were shorter, albeit hillier, than the prior route.

    Number-am-a, Name-a-ram-a, EF Hutton took us out.

    Announcements:

    Dinner for this month’s Breaking Bread is all-but-green-beans completed and waiting for the 5:00 arrival time

    Anyone looking for pain, blisters, and beer on Friday should contact TYA. Consider sticking around for Saturday’s repeat. Then, consider doing so again for Sunday, and at the end you too can say you have done 105 miles on the AT over 3 days.

    NMS:

    Exceptional morning for a run…good chatter along the way. Way to go, fellas.

  • OIC, McDonald’s, Politics, Cornhub and so much more!

    YHC has no idea how to add to this website anymore (probably need to Q more often). Picture three PAX – two “respects – Beaker & Aisle 5” and Wilson for a comfortable yet challenging 3.73 mile walk at 6am. The topics were…………….all over the place and Aisle 5 kept us laughing. Finished strong with three old men talking about everything over a strong cup of coffee. As Flatline says – you’ll know if you were there!

  • Ground and Pound Til It’s All Out!

    0545 arrival time at Dogpile with AO secured by Bleeder. Shovel Flag planted in the ground with Breakfast Club rounding the turn. Kubota planted his flag and the PAX started to arrive. 28 Spring Loaded Men (1 FNG included) showed up to get it all out and see what the Q had in store…0600…time to mosey. Short jog to roundabout for COP: x 10 Don Quixote’s, x 20 SSH, x 5 Burpees, x 15 Flutter Kicks, and still mumblechatter so Q decided to start the fun.

    The Cooper: x 10 Burpees, x 10 Merkins, x 10 Squats and run a lap. Lap was down the hill at Pump House and back up to the roundabout. Repeat exercise with one less rep, x 9 Burpees, x 9 Merkins, x 9 Squats, run a lap. Repeat and continue down to x 1 Burpee, x 1 Merkin, x 1 Squat and a final lap. While waiting for PAX continue, flutter kicks, LBC’s, and Iron Cross were enjoyed by the PAX. PAX picked up the 6 and moseyed to The Lawn.

    Field of Dreams: teams of 4 partnered up and exercise explained. Corner 1 (Home Plate), Corner 2 (First Base), Corner 3 (Second Base), Corner 4 (Third Base). Each partner went to a base. Home Plate performed 15 Burpees and ran to first-first to second-second to third- third to home. While on the bases, first base did merkins, AMRAP. Second base, LBC’s, AMRAP. Third base, Squats, AMRAP. Run all bases till all partners had performed 15 Burpees. Mosey down to the other side of The Lawn.

    Merkin Ladder: Run 50 yds, x 20 Merkins. Run back to the start, x 19 Merkins and repeat til 0 Merkins required. With time constraint, audible called however, Swirly crushed it and completed the ladder!

    With time to spare, a Q favorite-AYG spirit the distance of The Lawn.

    And mosey back to the flag and Puppy Pile welcoming us back!

    Number-ama, Name-r-ama, Announcements: Field Day May 11. See your respective captain for uniforms. Shakedown and Sugar Sock’s M’s are having an art sale at Perk (Bon Air Shopping Center) on Sunday. Stop by and show your support!

    YHC took us out.

    Naked Mole Skin: The Q heard the mumblechatter in COP and decided to start the work out so all that energy could be expunged out. Most all exercises can be found in the exicon. YHC will add “The Cooper” to the vault and takes up approx 30 minutes!

    YHC wanted to work out Field of Dreams on baseball field at RLL but ran out of time. Time constraints and several PAX members were upset at the distance already run!!

    Swirly, respect for finishing Merkin Ladder! Archive that one too!

    Take Out, welcome to The PAX and F3RVA! Hardest thing to do=get out of bed! Keep posting and the workouts get easier…..well kinda! Glad you made it this morning!

    Gentlemen, yes YHC gets emotional some times. Life is not easy nor is it fair! And we all have battles and scars that shape us. But this group and what we do, what we stand for is SUPER and POWERFUL! YHC has had a roller coaster month but being at The Gloom and having these workouts makes my day better!! HANDS DOWN!! Embrace that power and continue to be awesome, striving to make a difference!

    Only those who post understand! And may God continue to bless each of you, for all the days we have the privilege to take a breath!

    Loud and Proud,

    Flatline

  • Chilly Breakfast Club

    11 strong hits the streets of Carytown in order to make their way to Dogpile and made their way back in order to earn breakfast. 2 miles out and 1.5 miles in. Kind of chilly this morning which equals great running weather. YHC took us out.

    Helix was feeling it this morning! Led the way there. Totally destroyed Dogpile and led the way back. Saab told us about a new show “I’m Sorry.” Interesting sounding show to say the least. Nice showing from all nano-regions this morning.

    SYITG!

    Kubota

  • My, My, My – Once Bitten Twice Shy

    25 of Richmond’s Finest came to run the ride.

    YHC called the Snake River route and off we went. Snake River is the isomer equivalent of Tuesday’s Kingpin route. Taking aside the physical chemistry, it can be stated that there were a lot of hills covered this week.

    Way to grind those hills out.

    Announcements:

    • Puppy Pile – today – 7:05 – See Marv
    • Breaking Bread – tomorrow – Upchuck needs some assistance
    • Field Day May 11 – See preblast to identify your nano region captain

    Time to Taper,

    Lockjaw