Category: Richmond, VA

  • Shut Up and Do the Exercise

    14 No Toll Veterans arrived this morning to a lights out parking lot and a full moon. Nothing could keep the PAX from starting the day out in a pure awesome way. 0530…let’s mosey

    COP- x 20 Seal Jacks, x 20 SSH, x 15 Russian Soldiers, x 15 Copperhead Squats, x 20 Box Cutters, x 20 Rosalita’s, x 20 LBC’s, x 10 Merkins, x 10 Booyah Merkins. Enough. Mosey over to the soccer fields

    The Spartan- Run the length of the field. After the run, 30 Merkins. Repeat 10 times.

    Partner Up. PLT’s, 200. Complete in any number count necessary between partners.

    Mosey to the basketball court for Mary: x 31 American Hammers, x 31 LBC’s, x 31 Rosalita’s.

    Slaughter Finish. 20 Burpees OYO. But with 2 mins left, plank and alternate from 6 inches to a merkin, back to 6 inchs and a merkin. And done. Mosey back to the flag.

    Number-ama, Name-r-ama, Announcements: Growruck this weekend. Happy Hour Friday night at Triple Crossing. Dogpile is at 0700, Saturday. Breakfast Club meeting at ET’s 0630 for a glorious run to Dogpile. Growruck, Saturday night, starting at 1800.

    Marmaduke took us out!

    NMS: No lights at No Toll. O well, that did not stop the PAX from crushing the workout. Mr. Roper, YHC is amazed at your verbal skills during a workout. Glad to hear you got out of Colorado but also had fun!

    The Spartan was found last week on the Lexicon. Perfect for YHC MO, according to Rosie, run a lot, and do 1 exercise a lot. BOOM. Love The Spartan! Rosie and Ollivander-RESPECT on perfect form for all 300.

    Thank you for following this morning men. The PAX that YHC has come to know at all AO’s are true friends and ones that will be there, if YHC ever needs anythings. But No Toll is YHC’s home-SOUTHSIDE!! A true blessing and YHC is grateful! Continue to be the beacon of light, always!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • March Madness in DaVille

    9 Point Guards climbed out of their fartsack on this still winter like day to get this madness started.

    This how it went down

    Slaughter Start – 3 Burpee OYO (To officially celebrate 3 years of F3 in Mechanicsville)

    Mosey around the front of the HS school, through the bus loop, back to the basketball courts

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBCs, AL Prom Dates (Since Alabama was a first four out), Arm Circles

    THANG

    Burpee Medley – Chosen at random times during the workout, burpees were completed for the 5 Virginia teams that made the tourney:

    • #1 Seed UVA – 1 Burpee
    • #4 Seed VT – 4 Burpees
    • #8 Seed VCU – 8 Burpees
    • #12 Seed Liberty – 12 Burpees
    • #14 Seed ODU – 14 Burpees

    Tourney Suicides – Four each round of the NCAA tourney, complete either a regular or reverse suicide followed by a set of exercises. They were as follows:

    • Opening Round – 68 Merkins
    • First Round – 64 (2ct) American Hammers
    • Second Round – 32 Heels to Haven
    • Sweet 16 – 16 HRM
    • Elite 8 – 8 Carolina Dry Docks
    • Final 4 – 4 SSH
    • Championship Game – 2 Slow Leg Raises
    • National Champ – 1 Tempo Merkin

    Mosey to the tennis court

    69th Place Team (aka the NIT) – While Bear crawling from double line to double line complete a set of Hand Release Merkins starting with 32, then 16, 8, 4, 2, and 1.

    Mosey to the bus loop

    The Forgot Tourney (aka the CBI) – YHC alumni Longwood has been invited to their first ever post season tourney since becoming DI in 2005. To celebrate, the PAX completed a set of 2 ct American Hammers at each corner starting with 16, then 8, 4, 2, and 1

    Indian Run and once each PAX completed one Burpee, YHC called jail break and the PAG gave it AYG back to the SF

    1 minute of Superman, Numberama, Namerama, and Announcements. Opus took us out

    MOLESKIN

    YHC first thoughts today were to keep the anniversary celebration going with Carpenter starting things off last week a little ahead of schedule. Then YHC remember that last year he led a Tourney preview workout and decided to go with that. Looking forward to Splinter’s version on Thursday

    Before things got started, Opus told YHC that a vehicle with a F3 sticker “seem to pass him on the way to the AO and looked to be parking at the MS parking lot”. YHC decided to take the mosey that way just in case. Turns out it was Wheelie so crisis averted.

    A lot of mumbler chatter this which was no surprise considering who was present today

    ANNOUNCEMENTS

    GrowRuck this weekend, Events to keep in mind:

    • Friday Night Happy Hour @ Triple Crossing Brewery near VCU @6pm
    • Breakfast Club @ 6:30 Saturday morning from ET (Bro Code Run)
    • Dogpile @ 7 instead of 6
    • Looking for some Shadow PAX members for the the main event Saturday night into Sunday morning (see Honey Do

    SPIT ON THAT!!

  • Jack Webb’s Deck of Death

    Three intrepid warriors posted for a Monday evening Punisher (now at 6p for those not on the text chain and not reading the Q signup). Several us had to battle construction traffic coming off of the interstate and along Laburnum. Johnsonville (YHC) took the Q, and this is how it went down, more or less.

    COP warmup with SSH, don quiote, imperial walkers, merkins, LBC.

    Mosey to the side of the school, somewhat out of the wind and cold-ish-ness. Deck of death with the following attributes:

    • spades — Jack Webb arm raises on knees. Reps = card value (from 1 to 13) x 4 x 2. Note that the x2 mulitplier was added to spades only by audible.
    • clubs — Jack Webb count LBCs (same count ). Reps = card value (from 1 to 13) x 4.
    • hearts — slow squats in cadence. 3 counts at bottom. Reps = card value (from 1 to 13).
    • diamonds — Jack Webb count arm circles. Reps = card value (from 1 to 13) x 4.

    Ark Loader in field in front of school with polar bears, polar crabs (APDs), high knees, karaokes, backward runs.

    Jog around perimeter of AO. COT with YHC taking us out.

    Way to start the week, Men! Jville

  • Burpee Curveball

    9 standup men of the West End of RVA posted in colder-than-expected temps on this Tuesday to tackle the gloom. The Q rolled in hot, and the pax took off toward the track. Here is the summary of what happened… more or less.

    Mosey around the track to the grassy end near the road for warmup COP: Invisible jump rope x20, Russian Soldiers x15, Imperial Walkers x15, Kickbacks x15, Merkins (slow all the way up, slow all the way down) x8

    Mosey to the football field for the Beast. At at least 2 plank-o-ramas somewhere in here: LBCs, Merkins, Flutter Kicks, Lunges, Burpees. (SURPRISE!), Helix Squats

    Mosey to the far side of the track for arms work. Do each of the following 3x in rotation: Jerkins x10, Bench dips x20, Bench kicks x20

    Mosey back to the start for Mary: Hello Dolly x20, Freddie Mercury x20, APD (slow) x20, Elbow plank 1 min

    NMS: A pleasure to be back in the Q chair with this excellent group at HR this morning! The Goose household’s germ warfare made winter rough and it took awhile to get back into shape enough have the breath to lead (while of course having enough energy to chide Handshake along the way).

    YHC did not expect to have to scrape ice from the windshield — that little spot I cleared to see through the neighborhood thankfully expanded from the defroster within a minute or two.

    Before the starting gun, the Q’s plan was a loose set of priorities – use the field after almost 2 wks of no heavy rain, get some arms work in, and make sure to insert some core work. The two items that did not make the cut when all was said and done were hill work and block party. You can bet those will be part of the menu in the near future. That football field is fantastic when we can actually use it, almost as good as a NoToll field. Hopefully 2019 will be a little more moderate with the rain so that we can continue to enjoy that turf.

    ANNOUNCEMENTS: GroRuck and Dogpile both at 7am on Sat with Dredd from Charlotte. Happy Hour @Triple Crossing on Fri 6pm. Pray for Roger Roger’s father in law (Lee)

  • NO TIMBERWOLF THURSDAY

    Southside crew we will head to Mary Mumford to enjoy the Bracketology Q hosted by Splinter!! If you show up at Timberwolf…well, have fun and make sure you post a BB!

  • I will not talk in line. I will not talk in line.

    Nine regulars posted for Saturday’s installment of GridIron. We formed our start-up circle there in the Pouncey Tract Park parking lot and got to it with Invisible Jump Ropes x 40, Imperial Walkers x 15, Don Quixotes x 15, Russian Soldiers x 15, Merkins x 10, Rosalitas x 20, and some Arm Circles.

    Mosey across the Tomahawks’ home field to reach the north driveway for Short Pump Middle School. Nearest the intersection with Pouncey Tract Road, we completed 11s with Curb Toe Taps and Freddie Mercuries (both two count) – perhaps a poor explanation of what we were about to do led to several questions. Saunter eastward down the driveway and grab some more curb for Curb Crawls – Decline Merkins from one up to six and back down to one with Bear Crawls back and forth across the road – perhaps a poor explanation of what we were about to do led to several questions.

    Slight move again and group up for a Triple Check – taking turns with an Elbow Plank, something else we did right there in the road (Weinke-less workout for YHC – do you remember?), and a jog down past the bleachers and back. Three rounds, of course.

    Prepared to line up for an Indian Run-style movement, but there were more questions, so we hit the grass for 15 Burpees. Clarity followed the Burpees as we transitioned, in place, to a mobile Imperial Walker for a short distance for a Lindsay – 40 reps total, starting with 30 Carolina Dry Docks and 10 Squats and adjusting 5 reps each round until completion of 10 / 30.

    Mobile Russian Soldier further down the driveway to the hillside. Start with 10 downhill-facing Burpees and 50 uphill-aiming LBCs. Each round, lop off one Burpee and 5 LBCs, finishing following 6 Burpees and 30 LBCs.

    Mosey to the bus shelter and grab a post – hold People’s Chair for 10 seconds. Release and back westward to the next open pole for Pole Smokers x 10. Up and move to the next open pole for 10 x Diamond Merkins. Repeat until out of poles. Finish on the sidewalk with White Deer-recommended final set of Diamond Merkins.

    Jog back to the start for a couple of minutes of stretching followed by the COT and Attila took us out. Quest and Adderall – missed you guys. While we’re at it, where are you Nightcrawler?

    Check f3rva.org for details on DogPile with 7 AM start and special guest on 3/23. There still may be a GridIron that morning – stay tuned.

  • Keep your hands up

    Five PAX posted for last week’s Punisher. With a start time 30 minutes earlier (6:00 PM) and the clock change to Daylight Saving Time, we had a decidedly non-gloomy time of it.

    Warm-a-rama in the Holton school yard with conversational Invisible Jump Ropes, IWs, DQs, Hillbillies, and Russian Soldiers and Arm Circles in cadence. Move to the northeastern edge of that portion of the school grounds for a Jack Webb – start with one Merkin and follow with four fresh air Shoulder Presses and add one Merkin and four Presses for each round until completion of 15 / 60. Pause after each round to keep the PAX together.

    Saunter to the school gym wall – one PAX member jogs out and around a designated tree while the others alternate People’s Chair and Squats. When one guy returns, the next one goes. The round is complete when all have moseyed. Completed three rounds.

    Shift back to the earlier Jack Webb site for another Jack Webb variation, but alternating 1 WWII Sit Up with 4 Alabama Prom Dates. Add 1 / 4 each round until 15 / 60 completed. Pause after each round to keep the PAX together.

    Jog through the hedge row to the school’s bus loop to finish with Dips and LBCs using the curb and sidewalk. Mosey back around the school for stretching and COT, and YHC took us out.

  • Ruck Edition at Stinkhill

     PAX managed to show up for the Ruck edition of Stinkhill. Spit and YHC got some early morning mileage in before hand.

    Warmarama: Side Straddle Hop, Imperial Walkers, Through the Tunnels, Michael Phelps, Arm Circles

    The Thang: PAX moseyed with their ruck sacks to the field next to the Brown’s Mound. There the PAX partnered up and used heavy sand bags for the following. Partner A did Thrusters with sandbags and rucksacks while Partner B moseyed as fast as possible around the side walk loop. Next the PAX switched to Squats with the rucks and sandbags again the other partner moseyed fast around for a lap. Pax rinsed and repeated for what felt like and eternity. After that the PAX switch gears and did 4 rounds of the following with rucksacks: 10 over head presses with Rucks and then carry ruck in some other fashion to the pine trees. There the PAX performed 10 mekrins with ruck on and then moseyed back across the field carrying the rucks in another way. After each round the PAX did some form of MARY: American Hammers, Flutter Kicks, Leg Raises, LBC’s. After 4 rounds the PAX went a short distance to the playground. With Rucks on the PAX used benches to perform 11’s with rucks on.

    PAX then moseyed back to the flags for some COT, Namearama, Countarama..

  • F3RVA Bracketology

    Bracket challenge is back again this year. Pretty simple. Give me $10 and you might get it back. Splitting the pot this year to top 2 spots. Yahoo again.

    • 67% goes to the winner
    • 33% goes to first loser
    • $10 per entry by cash, venmo, paypal, zelle
    • bbischoff78 at gmail dot com
    • password is sunny70

    https://tournament.fantasysports.yahoo.com/t1/group/126349/invitation?key=74b7ea567bcbe64a&soc_trk=lnk

  • You Are too Slow/You Go First

    A lucky 7 showed up for the first TRAILZZZZ DAY we have had in a while. We all took full advantage of the dry trails by doing whatever we wanted. Lug Nut busted down the OG Loop, while TYA came in and went right back out for another. The rest of the pax enjoyed Forest Hill.

    Title comes from running in front of then behind then in front of then behind, etc. Sally on the bridge coming back across. Finally, Offshore said enough is enough and sit/stayed long enough to get me across.

    Beautiful morning for the trails again, they have been missed.