Category: Richmond, VA

  • Super Circus Maximus

    Four Gladiators converged on the parking lot at Godwin High School in the gloom this morning ready to see what Kubota had up his sleeve for his second ever KB Q. Here is what we did:

    COP:

    Helicopters x 15

    Don Quixote’s x 10

    SSH’s x 30

    Russian Soldiers x 15

    Arm Circles (Big) x 10 Forward & Backward

    Copperhead Squats x 15

    Merkins x 10

    LBC’s x 25

    Kettlebell Carry from parking lot to the front of the school. Find a nice, comfortable place on the grass or asphalt and begin:

    SUPER 21’s

    1 x American Hammers w/ KB (2-count), 1 x High Pull, 1 x Halo

    Lunge walk to other side of road and back in between each number group of exercises. 2x, Lunge Walk, 3x, Lunge Walk, 4x, Lunge Walk, 5x, Lunge Walk, then run down to the other end of school building and back. Then do 6x, LW, 7x, LW, 8x, LW, 9x, LW, 10x, LW, and run again. Then 11x, LW, 12x, LW, 13x, LW, 14x, LW 15x LW, and run again. Then 16x, 17x, 18x and run again. Then 19x, 20x, 21x

    KB carry back to:

    COT, Numberama, Namearama, Announcements and YHC took us out.

    Announcements:

    7:00am Dogpile next Saturday March 23 led by DREDD. Breakfast Club will meet at ET’s at 6:30am and run with flags over to Dogpile. This is Growruck weekend!

    Roller Coaster/HDHH will be at Palani Drive on Wednesday, April 3 at 5:30pm. See PreBlast.

    NMS:

    Johnsonville and HoneyDo fartsacked this morning. The four that were there really worked hard and pounded out the exercises with great form and precision. Running in between the sets was definitely necessary in order to keep the arms loose. YHC was the only one doing the American Hammers on turf while everyone else was on asphalt. Hope that doesn’t hurt you three later today! YHC was told a couple times that he needs to move up in KB weight, so that may happen soon. Thanks, Whitedeer! If I can find a 26lb KB, will that suffice?

    Enjoyed leading again at CM and way to work this morning, men! Have a great rest of the day!

    Kubota

    keep posting!

  • Gorgeous Evening on the Trails!

    Four Horsemen attacked the trails during probably the most gorgeous evening we have had in 2019! Various start times and routes were taken including:

    Husky and YHC started early and got in some miles with an out and back on the North Bank.

    Swirly ran the whole 7+ mile loop starting with the North Bank and crossing the T. Pott to Buttermilk and back across the Nickel Bridge.

    TYA’s truck was in the parking lot, but as of this writing, YHC has not heard back from him. We may have to go find him later this evening. Good thing it’s still light out.

    Again, great evening for a trail run or ruck or walk. Lots of bikers on the trails, too. Lots of trail construction happening from all the high waters and rain of late.

    Enjoy your evening fellas!

    Kubota

    keep posting!

  • Solo, but not a Soloist

    I came, I saw, I ran.

    Great weather. Welcome Spring.

  • 5-man rotation at SOT

    5 SOJ regulars posted to chilly SOT this morning to start hump day right…with some ice cold Gumbo. A dreaded 5-man roster didn’t phase YHC – with The Suck always in my back pocket, I knew exactly what to serve today — but some appetizers first…it was served this way:

    Mosey down to the far bus loop for COP, including DQs, Helicopters, SSHs, Arm Circles, Copperhead Squats, Copperhead (Tempo) Merkins, and LBCs.

    THE THANG:

    11s – line up on the sidewalk by the school to start, do 10 merkins and 1 jump squat, sprint across tot he edge of parking lot near Midlo Trnpk, do 9 and 2….and so on.

    Variety Mosey – Mosey around the side of the school by various means – lunge, bob n weave, backwards lunge, bear crawl, crab walk…

    Donkey Kick Routine – Find a spot on the wall and wall-sit for 30 seconds and instructions. Then perform 20 donkey kicks, bearcrawl to the end of the grass (err, mud) and do 20 Carolina Dry Docks and backpedal back to the wall and wall sit for the 6 + 30 seconds together. Repeato x3 but during round 2 the bearcrawls became polar bears.

    Variety Mosey #2 – Mosey around the back of the school and down the hill to find another wall by the bathrooms by various means, including high knees, buttkickers, karaoke and plain old moseying.

    The Suck – line up along the back of the restrooms for 4 stations of exercises – HRMs, Flutter Kicks, SSHs, Box Cutters. 5th PAX runs up the hill and back down and we all rotate when runner returns….Repeato x2

    Where have the Chickenpeckers Gone? – One the F3 RVA flavor of the month, they have been absent lately, but not this morning. Assume the pecker position on the wall (aka – Balls To The Wall) and perform 10 Chickenpeckers IC.

    Mosey a lap around the track to let the blood drain from our head.

    Back on the wall for 10 more Chickenpeckers IC.

    Even-numbered Burpee Shuffle – Mosey back to the Flag area and circle up for instruction. The instructions were Burpee Shuffle but the only options were even single-digit numbers (and 0 is not even, and the number must be positive), so the options were 2-4-6-8, and you can’t repeat the number said before you. Off to a swimming start with 4 by Tobit, then 2 by Rosie, then 6 from Bullseye, then 4 from Doozy (I’m sure thinking he was being nice and leaving the obvious 2 for the Q) and finally, 8 from YHC…ouch 24 Burpees! Well done fellas…oh wait, we have 2 minutes

    2 Minutes of Mary – Freddie Mercuries ICx25 and 45 seconds of holding 6 inches.

    Boom, the BELL is ringing time to wrap it up.

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements: Nothing new. Grow-Ruck is a week away. Dredd has the Q at Dogpile at 0700 that Saturday morning. Sounds like some crazies are planning to pre-game with Breakfast Club at its normal 0530 and a Proper Dogpile warm-up. Is that CSAUP Plan confirmed? Plan to attend what you can!

    NMS:

    It was downright cold this morning, but after the 11s I think everyone was warmed up. YHC pulled in at 0520 to find an empty Bullseye-mobile. Turns out Andy must have put some caffeine or sugar in the feedbox for old Bullseye last night and sleep was not happening, so like any good F3RVA Man he chose an extra credit run instead. Respect, sir.

    Mumblechatter was relatively light this morning but I’m chalking that up to some solid work being done. We packed a lot in, and the return of the Chickenpeckers was fun for all…though it didn’t feel right without DK – oh well, they will appear again soon.

    Be super and have a great day men!

    No More Gumbo For You!

  • Where is the Ghost Flag

    15 studs escaped the fartsack and came to WDOG to chase the F3RVA Ghost Flag. This is what actually transpired:

    Mosey to first traffic circle for COP. Just a couple of the following exersices, SSH, Imperial Walkers, LBCs, Merkins.

    Mosey to the far side of the Carillon field for F3RVA Success Donut sponsored by Holland Family Chiropractic Beast version. Run length of field stopping at 25, 50, 75 yd lines to perform six of called exercises. Complete field run and perform same exercise on return trip. Two PAX members carry the tire entire length of field stopping at same points to switch arms before returning across field. 3 PAX members perform Beast while dragging car tires (yet to be named or sponsored). Repeato until all PAX have carried Tractor Tire and run with Car Tires. Exercises included WWII, merkins, Caroline Drydocks, Flutterkicks, and a couple more.

    Stay on same side of field for Tractor Tire flips. PAX forms two line and flip tire between the two lines one at a time. While one PAX member flips tire, rest of PAX performs called exercises. Exercises included APDs, Copperhead Squats, Flutterkicks, Heels to Heaven, and a couple more.

    Form groups of 3 for Triple Check. One partner runs length of field and back, one partner perform merkins, one partner performs WWIIs. Repeato until all partners have completed 3 rounds. Audibled to 2 rounds due to time.

    Mosey back to flag for 1 MOM. Hold legs at six inches.

    Numberama, Namearama, YHC took us out with a quick prayer.

    Announcements – 0700 Dogpile 3.23.19, Congrats to Bootleg and Good Luck to Pullout for his 100 mile bike race this weekend.

    NMS – So apparently if you send a Preblast the Ghost Flag is coming to WDOG, you are actually supposed to bring the Ghost Flag with you to the beatdown. YHC forgot the Ghost Flag in YHCs garage but I did remember the tires. The Ghost Flag will make its presence known at this Saturday’s Dogpile, 3.16.2019. Swirly and I set out the tires and returned to the normal parking area. Upon arriving, we noticed a car we did not recognize and it pulled beside the Jeepster and rolled down the window. Our out of town guest, Transporter, saw us unloading the tires from the trailer and follwed us back. As his window rolled down, he commented that he knew he was in the right spot as only F3 guys would be unloading a tractor tire at 0530. Everyone pushed hard this morning. Thanks for allowing me to lead.

    Circle K

  • Donkey fun is back!

    6 donkeys cruised into the elementary school parking lot at 5:28 am for a sunny and 70 meeting of the minds that went something like this…

    Mosey around the parking lot twice – once running forwards, once running backwards.

    COP All IC – 1 SSH, arm circles, 10 helicopters, 10 don quixotes, 10 copperhead squats.

    Mosey to the wall

    Donkey Bells

    10 donkey kicks, lunge to the middle of the parking lot, followed by an exercise, side lunge back to the wall. Repeat 4 times with the following exercises: 10 halos each way, 20 kettle bell swings, 20 sit-up presses, 20 overhead presses. Freddie mercuries until all complete

    Slow mosey around the parking lot.

    Donkey Bells Part 2

    15 donkey kicks, lunge to the middle of the parking lot, followed by an exercise, side lunge back to the wall. Repeat 4 times with the following exercises: 15 halos each way, 30 kettle bell swings, 30 sit-up presses, 30 overhead presses. Flutterkicks until all complete.

    Bear Crawl Merry-Go-Round

    Place kettle bells in a mid-size circle. Bear crawl until YHC stopped the PAX. Someone calls out an exercise and do 10 reps. Repeated this 5 times.

    NMS:

    YHC almost backed out of the Q last night due to a killer headache and stubborn cough. YHC made the better decision to go to bed early and wake up ready. The PAX was ready too.

    The initial mosey around the parking was interrupted by two LIFOs. As the PAX approached them, Mudface said, “We should do another lap to punish them.” His wish came true and the PAX repeated the lap backwards. There was some groaning by those who had clocked in their backwards running yesterday at DaVille.

    The Donkey Bells set was inspired by a Circus Maximus Q led by HoneyDo a few years ago on Groundhog Day. This sequence provides ample pain and the PAX received their fair share of it. Mumblechatter was light except for Yardsale. He was a on roll and provided enough sports radio analysis for the day. There is no need to tune into sports radio today after his analysis. At one point Mudface said, “Man, are you doing any work over there?”

    Mudface and Helix fought through the workout with massive kettle bells and should be acknowledged for their higher level of output. The rest of us pushed through too but with smaller weights. No Idea moved up to 35 lbs and YHC moved up to 30 lbs (thanks to No Idea’s generous offer to let him use his old 30 lb kb).

    The morning provided another opportunity to start the day the right way. Every decision to deny ourselves and get out of the fart sack for a F3 workout makes us better and this world a better place. Let’s take that positive energy out into this world and serve someone today!

    The Carpenter



  • Early 3 year anniversary

    12 warriors landed in the Atlee high school parking lot for an early 3 year anniversary celebration that went something like this…

    Mosey past the bus loop to the front of the middle school.

    COP All IC – 50 SSHs, 25 LBCs, 25 crab cakes, 10 hand-release merkins (HRMs), 20 copperhead squats, 10 don quixotes, 10 helicopters, arm circles.

    Mosey to the bus loop.

    11s with running variety – Count off by 2s. All begin with 1 HRM. The 1s start by running forward around the outer bus loop. The 2s start by running backward around the inner bus loop. 10 two-count mountain climbers on the far side. Switch the bus loop each time. Continue until the 11s are completed.

    Mosey to the flag

    MOM All IC – 20 two-count american hammers, 20 freddie mercuries, 10 two-count flutterkicks, 20 HRMs

    Numberama, Namerama, Announcements, YHC took us out.

    NMS:

    YHC initially signed up to Q this workout thinking that it was the 3-year anniversary of DaVille and also of YHC’s time with F3. Spit looked up the date and discovered that it was actually 3/22/16. Close enough…

    YHC led the PAX to the front of Chickahominy Middle School because that is the location that the F3 app showed for DaVille three years ago (and still does today). The mumblechatter was at a normal level, including Emoji’s exclaiming, “MY FAVORITE” when YHC called for Don Quixotes.

    YHC then led the PAX to the bus loop because that is where his first F3 workout took place under the leadership of Circle K. The PAX engaged in a mix of bus loop runs – running forward around the outer loop, running backwards around the inner loop. The PAX groaned after the halfway mark of the inner loop because of the incline. YHC didn’t plan on the surprise Bernie Sanders as part of the loop.

    Spike absolutely crushed the 11s. Spit and Helix were not far behind. MayTag was a warrior and demonstrated the grit that all early F3 participants need to show in order to grow in strength. The old quote, “The workouts do not get easier but you will get stronger” applied today for him and many others. The PAX did not disappoint with their tenacity.

    It may not be the official 3-year anniversary but it is close (10 days away). I can’t thank God enough for the gift of F3. It has given me an outlet in the midst of many intense and stressful years. I have discovered new friends and I have rediscovered my love for outdoor adventure, even if it is in a parking lot. I am truly grateful for F3 and all of you.

    The Carpenter


  • Splinter Tried to Q

    Thirteen brave soles emerged from their car’s, some expecting a Lockjaw Q. Alas, they received a Splinter Q tribute to Lockjaw but in reverse/inverted/backwards order. It went something like this:

    Reverse Pitchfork
    4 miles – Out river road exit, through RR shopping center, down Westham Station, up S. Ridge to the light. Return to the start.

    5 miles – Same as 4 but on the way back hit Old Bridge to Highland

    6 miles – Same as 5 but also add on the other section of Old Bridge and add Panorama. There were a few 5+ folks that skipped the second Old Bridge but added Panorama.

    YHC took us out.

    Moleskin
    Great turnout today on a fabulous morning for a run. There was great admiration and excitement when YHC suggested that he had a route planned as a backup for Lockjaw today. One can only take that level of excitement as a compliment.

    Swirly secured the AO this morning, which included a brief discussion with a security guard about the need to corral a fox on the other side of the lake. Fox, not rabbit. Either way, we stayed away from that side of the lake and enjoyed the sights and sounds of Westham Station.

    Great to be back out there, even in limited capacity. See everyone in the gloom.

    Announcements
    Earth day is soon. Support your local earth by getting yet another free tshirt.

    Mark your calendar for the fall retreat.

    Splinter out

  • Last Q of Hate for M’Duke

    12 Warriors hit the ground running this morning at No Toll with the hope that Spring is here to Stay.

    COP

    SSH x 20

    Helicopters x 10

    Imperial Walkers x 20

    LBCs x 20

    Merkins x 10

    Mosey to Soccer Field

    THE BEAST

    6 Rounds, 6 Reps in 6 Locations

    Round 1 Burpees

    Round 2 Squats

    Round 3 WWIIs

    Round 4 Monkey Humpers

    Round 5 Merkins

    Round 6 Lt. Dans

    Mosey to Parking Lot

    How many Laps can you complete?

    PAX runs circle around lot for 1 minute, at 1 minute mark YHC yells walk and PAX turns and walks back towards the direction they came from, PAX did 4 mins on 4 mins off

    Circle up

    Arm Circles 15 forward and 15 reverso

    Mosey to Basketball Court

    March Madness Suicided

    • Regular Suicide
    • Run forward out, run backwards back suicide
    • Escalating Merkin Suicide, 2,4,6,8

    Mosey to Flag

    3 Burpees OYO

    Numberama, Namerama, Honeymoon took us out

    7am Dredd Q @ Dogpile on the 23rd.

    NMS:

    Awesome weather and and even better morning in the gloom. YHC completed his years of HATE this morning with a final Q. On to the 40s it is!! Everyone rocked the workout this morning, mumble chatter was beginning to pick up until the burpees on the beast were called. Sorry not sorry! Appreciate this group allowing me to lead, it truly is an honor to call each of you my brothers! Go out today be great at everything you do! SYITG

    Marmaduke

  • Last flight to my first flight as the pax soar over heartbreak ridge

    The THANG:

    Since my last flight was 1300 miles home on a weather reroute. The PAX soared over Heartbreak ridge with 1300 thangs in an expertly timed fashion. We all know it’s not cool to be late for you’re flight. DTH almost missed the flight. The door was closing when he mosied up to the fuselage. Today was my fIrst flight at heartbreak ridge and also my VQ. I thought we should commemorate today’s journey with my last flight. Today we will incorporate 1300 thangs in the gloom! Here’s how it went:

    Mosey to COP #1:
    Flag out front
    11 was the number: Helicopters, don quioxtes, arm circles forward and back, burpos in cadence,

    Mosey to COP #2:
    Strolled into the fuselage of the metal rusty covering where Partner 1 did 200 SSH and 125 flutter kicks while partner 2 ran backwards and sprinted back to partner 1
    Followed that up with 200 jump squats and 125 plank jacks while partner 2 ran the fuselage

    Mosey to COP #3:
    Basketball wall- hang invisible chair
    We repeated our numbers 125 and 200 to complete 125 merkins 200 WW2s while partner 2 runs the em route section of our flight today
    We Followed up with 125 burpees and descended into 200 hello dollies for 1.5 minutes to landing back at the flag.

    COT:
    Counterama
    Namerama
    Announcerama (see Comments)
    YHC took us out in Prayer

    NMS:

    Comment:
    A couple of folks asked what’s a sortie and the mumble chatter started when I said first flight as it was my first solo flight in F3. A sortie is a mission and we accomplished it in today’s beatdown. Thanks for putting up with me today as it was truly one to remember!