Category: Richmond, VA

  • Not just a workout

    A clear cool Wednesday morning brought 10 men out to see what Rosie had in store at SOT. It’s been a while since YHC Q’d a bootcamp but no complaints here, it’s been great to get beatdowns from a variety of the PAX over the past couple months.

    Start out with a Rosie mosey to the bus loop for the disclaimer and celebration of my new favorite day, February 26th. 2 years in a row the Hokies have beaten the Dookies on 2/26, you’re welcome Wahoos. 5 burpees to celebrate the margin of victory. Continue the warm up with SSH, Russian Soldiers, IW, Peter Parkers, HRM, Alt. shoulder taps, LBC.

    Since the bus parking spaces have been conveniently numbered next up was a Burp in a Box. Parking space #1 – 1 burpee then run to the flagpole, space #2 -2 burpees and continue up to 7. Lap the school to the front.

    Curb crawl, these used to be a staple at the old SOT and since Lugnut brought back some memories last week, why not continue it on the curbs. Up to 5 and back down. Mosey down to the field house.

    Next up is Dora, with a twist of course. 100 jump squats, 200 2-ct Freddies, 300 Imperial Walkers 1-ct. Every time you switch, 10 boo-yah merkins with your partner.

    Back up to the cars for some Mary – Starting with crunchy frogs and ending with Superman and some other stuff in between.

    Numbers/Names/No F3 related announcements – prayers for everyone in Mr. Roper’s office, (and not just because they work with him) he has a few people and their families dealing with the late stages of cancer.

    Orange Crush back for 3 days in a row after post #1 last Monday is impressive. Lugnut, not a fan of the Hokies or the burpees we celebrated the victory with. The win does give UVA a better path to the #1 ACC seed though. You are all welcome for the added twist to Dora, it sucked so it will certainly make a return. Note to self: curb crawls are terrible no matter what AO you are at. No New Market gossip today, so we had that going for us.

    COT – YHC closed today with a heartfelt thank you to all the PAX across F3 RVA. The support that F3 provides has been important to keep me in the right mind to help my family with sweat therapy, positive thinking, distraction and the general knowledge that someone had my back. Three years ago today my daughter woke up with a fever and joint pain and what was the beginning of a difficult stretch. After many doctor visits we found out she had juvenile arthritis. Long story short, last weekend we gave her what we hope is the last injection before she is in full remission. I didn’t talk about it much, like most guys, but everyone has their own burdens and problems so you never know when you are someone’s support crew. Thank you all and continue to be the support that someone else needs, whether you know it or not.

    Everything is coming up Rosie.

  • Motown Vinny’s Back Again

    Twenty cool cats posted at W-Dog for another Vinny concert. Here’s your set list:

    Slaughter Start. Duke lost* = 10 burpees. Line up single file to pass through the ticket scanners / NA run to the front of the stage / police monument. UNC won* = 10 burpees. Arm Circles x 10. SSHs x 15. Imperial Walkers x 10. Merkins x 15.

    Mosey back stage (John B Cary ES) for a meet and greet.

    First Set: Triple Check. East Coast Swing Planks + WWIIs + run to the bathhouse and back.

    Second Set:  Dora. Section 100 HR Merkins. Section 200 WWIIs. Section 300 SSHs.

    Intermission:  Mosey back to the front of the stage / police monument.

    Third Set / Crowd Favorite: 100 Flutter Kicks

    Cigarette Lighters / Back to the Flag

    Encore (Mary): Scorpion Kicks x 10. Elon beat JMU in football last year. 10 burpees.

    Gomer Pyle took us out.

    Moleskin: YHC pulled into WDog at 5:07. Swirly would’ve been there, had he been there – think about it. Hopefully our brother of international acclaim is enjoying a little R&R, Swirly style. 05:30 and we were rolling 20 deep. Strong numbers. Time to start the show.

    Teeing up the playground was nice as it was a site within our AO that most of us have not rolled around in. Swing Planks were also new to many, and well received. As usual, Bodos was Spider-Man(ing) himself all over the tables and walls when the opportunity called for it.

    Well done on the 100 flutter kicks men. If you are Sippy Cup, it’s form all the way, baby! For everyone else, it’s keep your legs moving and feet off the ground for all 100.

    Welcome to our out of town visitors and Gilligan. Keep coming back. We’ll leave your tickets at the box office.

    Hope y’all enjoyed the show. Motown Vinny will be back again next February.

    *In case there is any confusion, those were celebratory burpees.

  • Did you get that Prius?

    Four posted for last night’s Punisher. Offshore apparently rucked (verb) in from VCU(?). Neither Krü nor J’ville arrived in a Prius (neither did Offshore) but K and J had both been watching prices on used ones. Apparently Krü bought one over the weekend.

    After a fist bump or two in the parking lot we moved into the tall grass near Laburnum Avenue, positioned ourselves such that the spaces between us would form a quadrilateral, and began the following, all OYO and not in cadence, 10 Invisible Jump Ropes (IJRs), 10 IWs, 10 DQs, 10 IJRs, 10 IWs, 10 DQs, 10 IJRs, 10 Hillbillies, 10 Russian Soldiers, 10 IJRs, 10 Hillbillies, 10 Russian Soldiers, and some Arm Circles.

    Mosey around the school to the Butterfly Shelter. Complete Attila’s Sequence using the picnic tables – 20 Dips, 20 Step Ups with one leg, 20 Dips, 20 Step Ups with the other leg, and 20 more Dips. Hop up on the tables and complete exercises on each side with 20 Pole Smokers on the ends and 20 Bench Kicks on the sides.

    Jog to the school wall. After a brief, scientific test of the moisture content of the grass, we began a Super 21 involving alternating Leg and Arm Wall Walks. Begin on your back with legs adjacent to the wall and walk both legs up and back down the wall. Flip over and hand walk up and down again. Begin with one rep of each and work to 21 reps of each, taking breaks after 5, 10, 13, 16, and 19 reps for 15 rep Mary choices including Box Cutters, Flutter Kicks, Hello Dollys, Rosalitas, and Freddie Mercuries.

    Mosey back around the school to the parking lot for one quick Ring of Fire round with 10 Merkins. Flip over for LBC variations followed by some stretching. COT in place and YHC took us out.


  • It’s A Great Day To Do The Murph

    14 Davillians including 1 FNG arrived at Atlee unaware of today’s events but ready to hit the ground running. YHC did give a warning to start stretching since there would be no time during the workout.

    5:30 came and the PAX got to work

    This how it went down:

    THE MURPH – 1 mile run around the back out the schools to the pull up bars by the Cool Spring track.

    10 Rounds of the following:

    • 10 Pull Ups
    • 20 Merkins
    • 30 Squats

    1 mile run back the way we came

    Numberama, Namerama, and Announcements. YHC took us out

    MOLESKIN

    First this being the first “real” Murph completed at DaVille the PAX crushed it. The first mile everyone completed it in less than 10 minutes, Helix once again showed everyone up with proper pull up form, and Phonics lead the PAX back on the run.

    Welcome to Maytag who like to fix appliance as a “hobby”. TClaps not only for completing the Murph on his first post but for being a LIFO and was able to find us.

    SPIT ON THAT!!

  • Donde Esta Le Casa de Pepe?

    14 Proven Road Warriors showed up to Spider Run to move our legs and start the day off in the most awesome way.

    0527-Route explained. Run through UR back to the entrance on River Road and across River Road Shopping Center. Cross Huguenot Bridge, Southbound, and exit onto Riverside Drive. L on Riverside and R on Southampton and R on Riverside again. 4 milers, about face at this point. Now original route was Riverside Dr into Hickory to Old Gun for 5 milers and 6 milers took Hickory all the way to Elm.

    However, within 1/4 mile on Riverside…..ROAD CLOSED, due to flooding. Oops, poor intel and planning by Q! Audible for 5 and 6 milers. Sippy Cup and Saab headed back and blazed there own route. YHC, EF Hutton, BT, Gomer Pyle, Faceplant, and Stumpjumper (Davidson F3) moseyed back to Riverside and headed east to Rock Falls and back to UR.

    Number-ama, Name-r-ama, Announcements: 1 man needed for 12 man BRR team but spot filled quickly after COT!

    YHC took us out!

    NMS: Title of backblast comes from TYA and Bleeder……first question of the morning….”Where is Big Blue?” Legend has it Swirly is headed to Puerta Vallarta and has NEVER BEEN OUTSIDE THE US!! Bleeder provided intel that a passport would be needed!! Do whaaaattttt………

    The group rolls with the punches and makes a run or workout happen. Great work this morning men. Poor route given the recent rain and YHC should have known better!

    Gomer Pyle, great run this morning. And welcome to F3 RVA, Stumpjumper! Glad you found the PAX and hope RVA treats you well!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Honda Accord, official vehicle of Heartbreak Ridge

    11 Pax, including 1 FNG, made for a prime number PAX beatdown at HBR. Mid 30s temps and clear skies. It went down like so:

    COP: SSH, Russian Soldiers, Don Qs, Merkins, Flutterkicks, Scorpion Kicks.

    Mosey to PES for Block Party: Grab Cinder blocks: 4 rounds, each round add new exercise: R1: Overhead Presses. R2: OP + Sit’n Presses. R3: OP, SP, + Ball Dippers. R4: OP, SP, BD, + Block Swings. Finish up Block Party with some Boat & Canoe.

    Mosey to Tennis Courts: 3 Sets of Wheelbarrow to net, 10 Derkins. Head to DK wall for Venezuelan Chair sits, then 2 rounds of Donkey Kicks and Planks. Then pair up for: Take it easy on my shoulders please: 3 sets of 20 PLTs.

    Back to main lot, audible from Jerkin Gym, for Burpee Escalator: Start with 8 Burpees in 1 minute, increasing Burpees by 1 each minute, up to 12 in the last minute. Back to Flag, YHC took us out.

    NMS – If there is a HBR F3 shirt to be made then there needs to be a mid-2000s Honda Accord in the picture somewhere as we average 5 Accords in the lot of Tuesday mornings. Welcome to FNG Cobol, a friend of Ponch. His initial name was revised post workout, who says YHC isn’t compassionate…

    Everyone was having a fine time at the Block Party until 1 PAX member broke their Cinder Block, causing us to end the party early. YHC was surprised to discover DTH’s cryptonite exercise is Boat & Canoe.

    During the Peoples chair sits the PAX discussed revising the name of Venezuelan Chair sits, Earthworm would be proud. Although PAX were disappointed the Jerkin Gym was called off the Burpee Escalator seemed a fair trade off. 50 Burpees in 5 minutes at the end is a good way to finish.

    Annoucements – See GrowRuck pre-blast from last night. Still time to sign up RVA PAX!

  • The Cult of Personality

    Nineteen fans of 1980’s one hit wonders posted at No Toll to find out what was rad. 05:30. Time to strap on the fanny packs and go to work:

    COP: Arm Circles x 10. SSHs x 20. Russian Soldiers x 10. Enough of that. Anymore and it would be more than a one hit wonder.

    The Cult of Personality: 15 merkins + 15 2-count mountain climbers. 10 merkins + 10 2-count mountain climbers. 5 merkins + 5 2-count mountain climbers. Run to the end of field 1 and back. Rinse and repeat. AMRAP x 12 minutes.

    The Cult of Personality:  15 SSHs + 15 Squats. 10 + 10. 5 + 5. Crab walk from the header of your parking space across the lot to the top of the next space. Bear crawl back. Rinse and repeat. AMRAP x 12 minutes.

    The Cult of Personality:   15 Rosalitas + 15 Hello Dollies. 10 + 10. 5 + 5. Run to the end of the parking lot and back. Rinse and repeat. AMRAP x 12 minutes.

    I Know Your Anger / I Know Your Dreams: Flutter kicks x 100

    Back to the flag. YHC took us out.

    Announcements: Handshake has the F3 softball shirts that Dr. Tryhard ordered, if you haven’t already picked yours up.

    NMS: YHC is really enjoying the theme party this week. Today, we rolled out a little one hit wonder. No Hardywood, not Small Wonder. And not because there is video tape somewhere of me in the Kings Dominion recording studio cutting a music video to this song while in middle school, but because today’s workout was a cult of personality. You vs. you. Push yourself. Get after it on your own. That said, I’m guessing DK has a Living Colour singlet somewhere in his closet, probably beside his frog skin Oakley jacket.

    “You don’t have to follow me / only you can set me free.”

  • GrowRuck Info – Please Read

    GrowRuck Info – Please Read

    RVA Pax – Even though there is still time to sign up for the Ruck event starting on Saturday evening 3/23 if you cannot participate (or are too scared to try) then you can still participate in the other activities:

    Friday Night 3/22 – Happy Hour at Triple Crossing (VCU location – 113 S Foushee) starting around 6ish. Come out and meet up with PAX coming in from out of town.

    Saturday Morning Dogpile @ 7 AM – The Q will be DREDD from CLT. We’ve told him this is F3 Nation’s best AO. We need 50+ PAX there to prove it.

    GrowSchool – Around 8:30 after Dogpile winds down we will meet at a local church up the street to hear from DREDD and other F3 leaders until about 10:00.

    GrowRuck – Tough event kicks off from Dogpile at 1800 Saturday evening.

    https://f3nation.com/product/growruck-14-virginia-balance/

    We have a lot of out of towners coming in for the GrowRuck event. We need to show them how F3RVA rolls while they are in town.

  • Road less traveled

    6 Davillians got in some time under weight on a breezy Monday morning

    Mudface and No Idea took most of the PAX around Honey Meadows since the trails are to wet for 3.2 miles in around 55 minutes

    YHC wanted a change of scenery and headed out onto Atlee Station Rd, across the bridge for a loop around Rutland. Getting in 3 miles and with a copy of spurt of running, finished in 45 minutes

    Any Ruckers out there are always welcome to to make to trip to DaVille on Mondays!

    SPIT ON THAT!!

  • Lugnut’s New Route

    9 southern gentlemen emerged into the dry gloom for a Q-less run. Lugut said we should go that way, pointing out of the parking lot, and we all agreed. He proceeded to describe a route that he had been looking at but toward the end of the description added the disclaimer that he didn’t know how long it was.

    The route described was up Twin Team, down the Powderham access road then down Robious Road to Corner Rock, loop through Roxshire and back to Salisbury, Robious and Tarrington. This being a portion of a route YHC regularly runs there was some skepticism about the distances. YHC got out ahead of the PAX and circled back to reroute to Charter Woods, to Framar and through Powderham to Twin Team. There were a few PAX familiar with the neighborhoods that were able to direct everyone home. Doozy looped back at one point and lost the lead pack so he circled around and headed back to Robious and caught up with Mr. Roper and Lugnut to finish the Twin Team downhill. Lesson learned, only circle back if you know where you’re going.

    A variety of mileage posted today from 4.5-6 but everyone made it back without anyone getting too lost. All enjoyed the route but the mileages will need to be further investigated next time we call this one.

    Doozy asked for prayers for a friend that passed away over the weekend, another reminder to hug your loved ones and enjoy everyday as best you can. Great to have 9 guys out at RiverRun to cover some new ground.