Category: Richmond, VA

  • We Kneed This

    Three PAX emerged after the rain for a run while the mayor of Sunday Funday was out.

    Flipper, Offshore and Sally took Idlewood to Oregon Hill to Belle Isle to the access road.  Saab went the other way around and took Riverside Drive to Mayo Bridge (?) and back on the northside.  PAX waved to each other across the Belle Isle parking lot as they nearly crossed paths.

    YHC and Flipper discovered and enjoyed new views of Hollywood Cemetery(?) along Cherry Street and of the river by running upstream along the access road.   Just when you think you’ve seen it all!

    Sally was measuring puddle depths by running straight to the deepest parts of each.  YHC and Flipper drew up conspiracies to stop the rain and induce a drought: 1) carry an umbrella everywhere, 2) plant grass seed in the yard.  Additional ideas welcome.

    Tclaps to Saab and Flipper for enduring knee pain.  Hey, even the worst Sunday Funday is a great day.

    Announcements: Saab and TYA are participating in an event on the AT this spring.  Somehow, a team moves themselves and a vehicle along a 100-mile portion, but it is not a relay.  TYA has a spreadsheet.

     

  • Replacement Q and Lots of Bears

    Nine of F3’s finest posted on a very pleasant Saturday morning at GridIron (the Boneyard).   Chum Bucket had been on schedule to Q, but had to call for a replacement due to illness. YHC (Johnsonville) stepped up without much of a plan, and this what went down, more or less:

    COP warmup near VSF with SSH, don quiotes, imperial walkers, hillbillies, and Alabama prom dates (double leg to single leg).   Mosey to corner of parking lot adjacent to restrooms.

    COP warmup (continued) with merkins, Suzanne Somers, and LBCs.

    Pair up.  Bearimeter catch me if you can around parking lot with one partner crawling while the other does 10 squats.  Catch and flip roles.   Do 2nd Bearimeter catch me with non-crawler doing 10 tow-count bicycles.

    Mosey down to raised circular bed at corner of parking lot near playground.  Plank walk counterclockwise around bed.  Run the perimeter of the parking lot doing 5 burpees at far corner.  Repleat plank walk clockwise.

    Line up at the same corner of the parking lot (near playground).  Do 11s running to far corner (nearest entrance) starting with 10 F3-count flutter kicks, then running back and dong 1 Lt. Dan.  Repeat 9/2, 8/3, 7/4, etc. to 1/10.  Around the middle of the 11s, YHC called an audible and changed one of the runs to a backward run.  YHC then changed the last run to a bearcrawl.

    Mosey to playground.  Pair up for Jerkin ladder from 8 to 1.

    Mosey back to VSF.  End with Pirate Captain Thors (1 crabcake, 4 american hammers, 1/8, 3/12 … to 10/40).

    Mosey to parking lot for

    COT with Earthworm taking us out.  Coffeeteria with all but Attilla, who had to coach basketball.

    Great work men!  Johnsonville

  • Jackie Joyner Handshake

    43 of Richmond’s finest men appeared before dawn’s early light to start their Saturday in a way that most people only dream of! YHC needs a new watch but Kubota kept me up to speed. 0555, warning declared….”Hot Potato Q.” 0600……let’s mosey.

    COP—x 12 Don Quixote’s. x 15 Copperhead Squats (PAX did not like YHC cadence, go figure), so quiet time.  x 10 Burpees. x 12 LBC’s, x 5 Burpees. Enough. Let’s get this party started. Mosey to The Lawn.

    Partner Carries with Merkins—> Partner carries for 30 steps and each partner x 15 Merkins. Switch and repeat. Down The Lawn and back.  Q handed over to Wilson but Wilson was carrying a backpack. Try again. Q handed over to Hitchhiker, who stated, “What to do now?” Hitchhiker handled the call well and over to the amiptheatre the PAX went.

    Incline Merkins and Dips…..a few practice exercises and PAX directed….row 1=x 17 Merkins and x 1 Dip, row 2=x 16 Merkins and x 2 Dips. Continue set count up the rows til x 1 Merkin and x 17 Dips completed. Or as rumor has it, something like that! Q handed over to Seymore. Back to The Lawn.

    Hoops Challenge…..Seymore lead the PAX in a few basketball drills, including charge and down we went. Several minutes to feet slides, rapid fire foot stomps, and charges and Q handed over to Sippy Cup. Mosey over to the stage.

    Rocky Prep Work…..Sippy Cup instructed PAX to form a circle and lead us in shadow boxing. Many jabs, hooks, upper cuts, and skull crushers later….lead with both L and R foot had PAX ready for the ring. Q hand over to EF Hutton. Mosey back to roundabat circle.

    PAX circles up. Q picked an exercise-started with Monkey Humpers. One PAX member picked to run around the circle and the PAX member directly opposite chose to run too. Run in clockwise motion. Q picked several exercises while PAX awaited their turn to sprint the circle. Modified Duck, Duck, Goose. With 3 to spare, Q handed back to YHC and time to see the flags again.

    Number-ama, Name-r-ama, Announcements: Shakedown lining up a Pint-Wood Derby race at Ardent-stay tuned! Puppy Pile next Saturday-see Ollivander.

    YHC took us out!

    NMS- 0530 gathering at EF for 1.8 mile run to Dogpile was outstanding. Seeing those flags fly as we trotted down Cary Street made YHC heart fill. That was the reason YHC woke up early for extra credit.  And the run back, taking up the R lane of Cary Street with cars and buses honking their horn. No better way to start Saturday!!

    YHC tried to mix up cadence in a funny way….fail….so burpees silences a crowd!

    Hithhiker- just grab the Q, keep us moving, and great job! Seymore, Sippy Cup, Bootleg, and EF Hutton-oustanding work and way to make Dogpile awesome this morning!!

    Back blast title was decided at the wonderful 2nd F. And boy, did F3 RVA take over this morning. All tables in use but one! And the PAX brought so much dirt we helped sweep before we left. Anyway, Handshake sure was moving around the circle that someone may have compared him to Jackie Joyner. Handshake, perfect compliment!

    Men, way to start your Saturday and weekend in a perfect way. As YHC reflects from this past week, YHC was humbled again by all Q’s and reminded how special and unique F3 RVA is. Complacency may set in but do not let it settle, for we have been given a gift and blessing. YHC was reminded that with flags held high and an awesome group of men and 2.0 out to work our mind, body, and spirit.

    YHC is PROUD of F3 RVA. Continue to make the weekend superb!

    Only those who post understand!

    Loud and Proud,

    Flatline

  • Ellen Jane turns 8

    The youngest spawn of YHC celebrates her 8th birthday today, so what better than a 8-themed (and 18-themed) beatdown at TwinTeam.
    16 warriors assembled, and the celebration went something like this.

    THANG

    Circle around cars to pick up Lumburgh.
    Mosey down to James River HS

    Circle up on slanted parking lot for Circle of Pain (COP): 18 SSHs, 8 DQs, 18 Copperhead Squats, 18 Tempo Merkins, X’s & O’s (including a Gumbo 20 count during an ‘X’)

    Mosey to Track parking lot and partner up for Touch-A-Lamp-Post:: 1 partner performs Lt. Dans while the other partner touches a lamp post and returns, switch, repeat-o up to 4 (can’t touch same lamp post twice)

    Mosey into track facilities onto bleachers for Bleacher Space Invaders: 3 rows of 5-6 men, stand on bleacher facing top, stretch across 1-2 rows, plank walk to the left, climb up, plank walk to the right, hold plank – repeat-o x 2

    Run 1.5 laps around track to the other set of bleachers. Line up for Ciabatta: Dips – 20s on, 10s off – repeat-o x 8

    Mosey back to James River HS to side with poles for Triple Check: pole smokers, plank, run to first light + 30 monkey humpers

    Audible called before completion due to lack of time

    Mosey back to Bettie Weaver ES, circle up for 8 Count Pan Pax Body Builders – repeat-o x 8

    Naked Moleskin:

    It was a balmy 38 degree January morning….perfect temps for F3.
    The cars kept turning into the parking lot this morning….great seeing such high numbers at Twin Team at all 3 instances in 2019

    Touch-A-Lamp-Post took way longer than expected, while the Bleacher Space Invaders required muscles not used regularly and went faster than expected.

    Great to use more of the AO this morning…don’t think we’ve ever made use of the Visitor bleachers before.

    Thanks for celebrating YHC’s daugther’s birthday today…the scavenger hunt before breakfast was a hit!

    Keep bringing more guys out.

    Announcments:

    Puppy Pile 1/26 @ 7:05am @ DogPile
    Dr Tryhard Qing Twin Team next week

  • Old school with Weight

    20 running RAMM veterans and 3 RAMM Gear guys arrived for some ambulatory activity.

    THE THANG

    The old Grove Ave tour 4 milers turn at 195, 5 Milers turn at Roseneath, 6 milers turn at Boulevard to Three Chopt and Back to the Flag.

    Moleskin

    As YHC crossed Cary this morning, Big Blue was already preached in the standard location surveying the AO. Swirly gave me the birthday greeting as YHC climbed into the truck. Vinny was not far behind acknowledging the tripping of another decade.

    With the good fortune of another injury, YHC was able to see everyone while running or being passed by everyone today( Off Shore at least three times) Lug Nut also coming off an injury and Swirly with the optional Weight Vest(if he put in 20 more lbs he would be at my weight) kept pace with YHC. Thanks for Dragging me along guys!

    Announcements

    Puppy Next Saturday 1/26

    Bring your Shovel Flag if you have one to tomorrow’s Dogpile workout. Pre- Game meet at Ellewoods at 0530 to run to Dogpile as well.

    A 50 Bleeder OUT!

  • Double Date with Dora and Lindsay

    Six modern day warriors convened at Circus Maximus to throw around some cold KBs.  Here is how it went down:

    COP

    • 25 SSH
    • 15 IW
    • 10 DQ
    • 15 helicopters
    • 10 2x merkins
    • 25 FM
    • 10 scorpion kicks
    • 10 pickle pounders
    • Mosey to the bus loop for a Dora
      • Run the bus loop with
        • 100 sit-n-presses
        • 200 KB swings
        • 300 lawnmower pulls
      • Weighted lunge walk to other end of bus loop
      • Lindsay with KB halos at one end of loop and 2x LBC at other end of loop
      • Weighted lunge walk back to front of bus loop
      • COT with YHC taking us out

    Good to have the Kubota clown car and Ponch back with the CM PAX this week.  We have missed them, and it was their KB were grateful to be dusted off.  Solid work from everyone.  More running than usual today, but no mumblechatter on that.  If you have not been to CM, you need to come just to hear Keymaster’s audible and amused laughter each time White Deer has a minor explosion between his legs.  It is borderline joyful, like a little kid.  Good to see the PAX having fun during the workout.  It is the highlight of the workout for me, not joking.

    God is good all of the time!

    Attila

  • Field closed. Pass the broom.

    18 of the finest men showed at 45MOM for a beatdown that went something like this:

    Mosey to field for disclaimer and no COP.

    Mosey to tennis courts.

    Wilt Chamberlains – run length of all four tennis courts and perform 100 LBCs.  Run back for 100 squats.  Run back for 100 flutterkicks (2 count).  Run back for 100 lunges (50 each leg)

    Merkin Ladder-perform 10 merkins and run length of all 4 tennis courts to perform 9 merkins.  Repeato until PAX reaches 1 merkin.

    Doracides-Partner up.  While 1 partners completes exercises the other partner is running suicides across all tennis courts.  As a team complete 100 merkins, 200 WWIIs, and 30 squats.

    Run to field for Tunnel of Love until audibled due to time.  Mosey back tot he flag for 90 seconds of APDs and Freddie Mercuries.

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

    NMS: Not much mumblechatter this morning.  During the Wilt Chamberlains, a broom was passed down the line while everybody was doing the LBCs.  Not sure where the broom came from but it was pretty funny.  As we lined up on the field for TOL, Bleeder asked YHC if YHC saw the Field Closed sign.  YHC replied what sign and he pointed out the sign that was right in front of the PAX.  It was dark.  During the COT, YHC mentioned the many blessing all of us have in our lives.  The verse of the day on my Bible app today reads:

    Every good and perfect gift is from above, coming down from the Father of the heavenly lights, who does not change like shifting shadows.  James 1:17

    Circle K

  • Biscuits and Sausage Gravy

    Eight warriors graced the presence of Tomahawk Middle School this morning to better themselves and attempt to keep warm.  530 hit and away we went.

    Mosey to track

    COP

    SSH x 20

    DQ x 10

    LBCs x 20

    Merkins x 10

    Copperhead Squats x 10

    Mosey to 100 yard line on track

    100s – Shout out to Sugar Sock, YHC calls out an exercise, PAX does as many as they can until someone completes 100, that person shouts out 100 and PAX jump up and run 100 yards to other end of field, repeat 10 times.

    Exercises included – Squats, LBCs, Merkins, Monkey Humpers, Flutters, Hello Dolly, Arm Circles, Dying Cockroaches, Burpees (only 10 per Pax on Burpees)

    Lunge to Bleachers

    “Catch me if you can”. – Partner up, First partner does 3 Burpees, while other runs backwards around track, once burpees complete run to catch partner and switch places, must complete one lap around track as a team.

    Confused Triple Check –

    Runner – WWIIs – Dips on Bleachers

    Mosey to corner of track

    4 – Corners – 10 Merkins, 20 WWIIs, 30 Mountain Climbers, 40 LBCs,

    Mosey to Flag

    Mary – Rosalitas (20), APD (25)

    Numberama, Namerama, YHC took us out

    Puppy Pile on the 26th .- Ollivander Q

    Growruck call tonight for info see HoneyDo

    Word is Dog Pile is a Hot Potato so be ready

    NMS-

    Tons of mumble chatter this morning, surprising in the cool temps but it was great to hear.  YHC had a cooler in his truck and Mr. Roper asked if it held Biscuits and Sausage gravy.  I hated to disappoint him due to it only having water in it, but it did not deter him from talking about breakfast food for the entire 45 mins.  Im sure everyone ate a large breakfast due to this today, thanks Rope!  Appreciate the PAX indulging on 100s, tip of the hat to Rosie for getting to 100 first the most, also Gumbo and Honeymoon covered the rest.  To answer Bullseye’s question: No if Rosie was not there we probably would not have done the 100s!!  Strong work by all PAX, I love the dedication in the cold weather.  Have an amazing day gents, be that beacon of light that may be needed by someone around you today!!

    Marmaduke

  • Too tired for a title

    8 hardy souls, including  a couple of 2.0’s, braved freezing temps to let iron sharpen iron.

    COP, long form: SSH  Merkins   Smurf jacks  arm circles   helicopters   LBC’s  split jacks   Don Quixotes   Imperial walkers   mountain climbers   Freddie Mercurys

    Mosey back to your bell for Triple, no wait, math doesn’t work, quadruple check!  2 groups of 4, 1 partner runs the bus loop, the other three split halos, lawnmowers and goblet squats, lots of fun!

    Time for: don’t drop the soap!  Hold KB at arm’s length for as long as you can, when you give up, drop it and lunge to second light pole and back.  3 rounds of enjoyment

    Form check time: 30 each of 2 handed swings, good mornings, tricep press and lunges.  Slow them all down, pay close attention to form, exercises down at about half speed.

    Mosey to SF, numberama, namerama, YHC took us out.

    NMS

    The Carpenter had the Q, got sick, YHC took the Q and the PAX crushed the workout. Thanks to Mudface for the modification suggestion on the triple check as YHC’s brain was frozen for a second or two (feet and fingers were numb for much of the workout).  Helix knew it was cold, even wore a hat.  Chewy and Fife did well with the cold, they complained way less than the PAX, including YHC, while Emoji just crushed the workout all toasty with handwarmers.  Nice job gents!

    As usual, I have No Idea what I’m doing.

  • Roller Coaster 6-Pack

    6 studs attacked the hills of TYA’s hood on a pleasant Wednesday evening.

    First up was TYA who completed 2 big loops and 1 small loop for a little over 5 miles.

    Next to post was Swiper who completed several small loops only to finish the evening with a big loop for a little over 6 miles.

    Husky and YHC rolled in next and rucked 2.25 miles

    Last but not least was Swirly and Vinny who completed 1 big, 1 medium and 1 small loop for around 5 miles.

    Nice crowd for a Roller Coaster run in the middle of Winter.

    Great job, all!

    SYITG!

    Kubota