Category: Richmond, VA

  • Lucky 13 post @ SOT for War Daddy Q

    Thirteen of the finest F3 veterans posted on a pleasantly cool (finally!) late-summer morning. Here is what went down, more or less:

    COP warmup with Merkins, LBCs, Susanne Sommers, Arm Circles, and Don Quiotes.

    Short mosey to long curb in front of Midlo Middle. Chiabatta plank walks on curb. 20 seconds on, 10 seconds off. 8 rounds alternating direction.

    Mosey to the west side of the school beside the bread factory. Mmmm, gluten. Chiabatta donkey kicks and chicken peckers against brick wall. 8 rounds alternating exercises.

    Short mosey to the courtyard area that runs up the middle of the school. Doras with 100x hand release merkins, 200x crabcakes, and 300x hillbillies. Runner ran the length of the courtyard (maybe 77 yards), touched the wall, did a merkin, and returned.

    Mosey, continuing around Midlo Middle counterclockwise. Stop at grassy area at the top of the grass slope down to the field. Jack Webbs from 1 to 10.

    Mosey back to VSF. COT with YHC taking us out.

    Moleskin: Orange Crush had a plan to Q and brought a bucket of baseballs. YHC had signed up in advance. Both offered to yield. YHC ended up leading. For the donkey kicks/chicken peckers, I asked Rosie to pick one of those exercises. He asked for both. That was the right call because each got brutal fast. During the Dora, the crabcakes started out as double count, but YHC shortened to single count by audible. The hillbillies were single count. I considered getting us into a bit of track work, but 45 minutes filed by. We will look forward to another OC Q next week.

    Announcements: Camp out this weekend. Dogpile is celebrating F3RVAs 5th year this Saturday at 0600. Tater’s virgin Q is at GridIron this Saturday at 0700. It would be a great weenend for double dippers.

    Thanks for the opportunity to lead! Jville

  • Old Dominion

    TYA arrived walking down the road with shoes in hand. YHC advised that they work better on his feet.

    TYA was chatty in the am asking “what if” ultra-running questions to the Pax. Everyone needs a hobby.

    YHC called the new Route and off we went. This route was a pleaser and Marv mentioned the 6-mile route looked like the state of Virginia. We shall call this route The Old Dominion, or OD for those into brevity.

    Face Plant took us out.

    ABT,

    Lockjaw

  • Just In Time

    13 Redwoods embraced the cooler weather for a stroll around the park.

    Mosey to the first circle for COP:

    • Don Quixote
    • SSH
    • Imperial Walkers
    • Helicopters
    • Scorpion Kicks

    To the Amphitheater for descending Box Cutters starting with 18 at the top and finishing with 1 at the bottom.

    Triple Check!

    • Partner 1 – Run up the sides, around the Amphitheater, and down the other side
    • Partner 2 – Monkey Humpers
    • Partner 3 – BTTW

    Long Mosey to the Rusty Cage. Partner up for the following:

    Four set of 5 Jerkins with each partner doing 20 dying boxing cockroaches in between sets.

    When in Rome….four sets of 5 pull ups with 8 Boo-Yah merkins in between sets. Swirly approved and endorsed!

    Off to the Grand Field for 5s and 10s.

    • 5 merkins, 10 4-count flutter kicks
    • lunge to the other side and increment the Merkins by 5 and the flutter kicks by 10 and lunge back
    • Keep going until there is no more time.

    Back to the flag where YHC took us out.

    Moleskin

    Despite getting up extra early this morning, YHC was coming in hot to the AO, still arriving before Splinter though. Saab was talking during the COP, probably critiquing YHCs form or something. This is YHC’s cue to roll into the SSHs.

    The repetition and volume of the box cutters quiet the Pax either due to focus or soul crushing. Either way, the stars were out this morning.

    The Rusty Cage medley was at a faster tempo today with minimal recovery between sets. A crowd pleaser.

    Thoughts and prayers go to Handshakes friend who received unfortunate news.

    Time to Taper,

    Lockjaw

  • Chipped Beef

    Daville welcomed five morning workout warriors and during the COP a 6th man came to join us in the gloom. YHC is happy with the even number total 6 makes 3 partners and 2 triple check groups…here we go!

    COP

    20 SSH, 10 DQ, 15 arm circle 10 small 5 big, Reverso, 20 Freddie Mercuries, 15 hand release merkins, mosey to Picnic tables.

    The THANG

    YHC started to demonstrate the Coyote Ugly exercise with Opus holding feet and quickly called an audible to modify with feet firmly planted on the ground and started with 1 merkin on the ground, lift chest to seat, 1 merkin, then table 1 merkin, down to seat 1 merkin then down to ground 1 merkin. We repeated up to 5 reps each then back down to 1. So we will call this round Chipped Beef (thank you Opus as we started with chipped teeth had we tried to continue in the original prescribed manner).

    Mosey to grass for partner leg toss 20 reps each, then divide into groups of 3 for a triple check. Partner 1 runs a lap around bus loop(timer), partner 2 Copper head squats, partner 3 – 10 hand release merkins and 10 LBCs repeating 10 and 10 until partner 1 returns. We did this 3 times.

    Mosey to wall for balls to wall we started chicken peckers (5 reps) starting with left man working to the right, the other 5 held a BTW head stand during this round, when last man reps were complete, drop feet to ground and did 5 donkey kicks. We recovered for 15 seconds, returning blood to feet and legs and repeated this combination 2 more times.

    Mosey back to flag for some Mary closeout ring of fire, 10 reps of 2 count scissor kicks, mountain climbers, four count merkins, LBC’s, diamond merkins, and box cutters.

    Numberama, namerama

    Emoji took us out in the COT.

    Enjoyed the gloom with my F3 brothers this morning. CB SYITG

    Announcements – TYA will be hosting Dogpile for the 5 year F3RVA anniversary…please try to make this convergence event! The retreat will start from there. Directions to destination will be passed out or relayed at Dogpile after the work out.

  • A$$-whoopin’ welcome for Pistol Pete!

    Ocho hombres assembled in the gloom for a healthy helping of DTH love – here’s how we nearly all spilled merlot…

    The THANG:

    LIFO-Mosey around Parking Lot, picking up PTrap & Conspiracy en route, then circle up for COP #1 at the Flag: 

    • SSH x20 IC
    • DQ x10 IC
    • LBC’s x20 IC
    • Body Builders (8ct Burpee) x10 IC
    • Crab cakes x20 IC
    • No Cheat Merkins x10 IC
    • Mtn Climbers x20 IC
    • DR W x10 IC

    Mosey around track to Pull-Up bars for COP #2: 

    • Follow the Leader Moseycises around track – Shuffle In, Shuffle Out, Butt Kickers, High Knees, Caraoke In, Caraoke Out, Ball Headers 
    • Morning Call: Each man in turn declares his F3 name & performs x5 Pull-ups calling cadence to the pushing pax who complete x5 merkins IC. (x40 total)

    Mosey to the hardtop wall for COP#3:

    • Wall sits for the SIX
    • “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
    • Wall Sit cool down
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • Wall Sit cool down

    Mosey to the Field for COP #4:

    • 4Corners + Escalator: x10 Burpees, x20 WWII, x30 Merkins, x40 Am Hammers (2-ct) 
    • ABC’s for the SIX

    Mosey to Rails for COP #5:

    • Partner up for x3 rounds of:
    • Jerkins x10 ea
    • Cliff Hanger Merkins x10ea
    • Dips x10ea

    Mosey BTTF:

    • Flutters x20 IC
    • APD’s x20 IC

    COT:

    • Counterama #8
    • Namerama (FNG Pistol Pete)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    Naked Moleskin: 

    • Always a pleasure to run the gauntlet of HBR’s considerable acreage, and YHC had already assembled a fairly high-intensity routine before Handshake reached out to request an especially challenging beatdown for his FNG friend Pete Schrock, who’s a fitness warrior in his own right, and who Handshake has been head-locking to post for north of 6 months. Pete’s got a pretty wild story so if you have the chance, ask him about it. Needless to say, the gloom was ripe this morning for hardening our minds and bodies, and eight is a great number for keeping everyone together. It doesn’t happen often, but YHC definitely felt the wave of merlot nausea as we COT’d. Thank you brothers for affording me the opportunity to lead – it was an honor. SYITG!

  • Mega Triple

    18 Beasts arose on a beautiful morning to exercise their mind body and souls!

    COP-

    SSH x 15

    DQ x 10

    Helicopters x 10

    LBCs x 25

    Imperial Walkers x 20

    Mosey to corner of front Field

    Mega Triple –

    Runner – Runs entire perimeter of the AO

    Every time a runner completes a lap, each PAX member doing exercises does 15 Partner Leg Tosses as the next runner begins

    Exercise 1 — Squats

    Exercise 2 – LBCs

    After 3rd round, Plank, Mosey to gather remaining PAX

    Mosey towards the Flag, Mouse asked for more running so we continued to Mosey towards the street. Halt, 3 Burpees OYO, Back to the Flag.

    Numberama, Namerama, Honeymoon took us out.

    Announcements:

    5 Year Convergence this Sat at DogPile, TYA Q, Breakfast club @530 from ETs, Lets get as many PAX as we can and as many Flags as we can as well!

    F3 Retreat – Saturday evening in Amelia, See Vinny for Details. Group will meet at 11am at Lowes in Woodlake for group departure!

    NMS:

    Strong work by all this morning! Love to see more and more guys posting as the summer is drawing to a close, lets keep it up through the winter months! Good to see Punxsutawney continue to post, keep up the good work! It is a unanimous decision, no one can catch Fresh Prince, dude is insanely quick! Appreciate the indulgence on the Mega Triple, I think it will make a return to NT in the Future! Great working with Oyster and Don Draper this morning, good times! Gents have a great day and continue to reach out to people and be a blessing!

    Marmaduke

  • Check your headlamp

    Four men showed up for the Tomato Run start @ 5:30. YHC had his headlight out ready to start and it would not work. Lab Rat offered his and pulled out a belt lamp so we could get on the road for our morning run.

    The THANG – We started on Atlee station Road went over the tracks and made the loop in the Craney Island neighborhood and returned to Dewitt went around church parking lot, back to Atlee Station over the tracks and into Giles neighborhood to first turn circle, returned to Atlee HS parking lot for lap in parking lot to complete 4 miles. Mudface showed up from his route and we totaled 5 at the end of the morning.

    YHC was very thankful for Lab Rat’s head lamp otherwise we would have stayed around the well lit school lots running laps.

    Numerama, Namerama.

    Congratulations to the Daville folks that participated in the Colonial 70 this past weekend. We look forward to catching up when they return to the gloom.

    Retreat is this weekend, TYA has his 5 year anniversary beatdown at Dogpile on Saturday.

  • Three is a magic number

    PAX power trio assembled for the most recent Punisher. Warmed up on west side of school with some of the usual. Set list for main event included – with moseying between stations:

    Half Beast (Minotaur? per LJ) in front school yard – 3 rounds, 3 stops per round, 3 reps – all Burpees.

    Leg Medley in bus loop – 10 count – Squat, Forward Lunge (each leg), Side Lunge (each leg), Back Lunge (each leg), Step Behind Lunge (each leg), and finish with a squat. Took turns counting and completed 10 of these sequences.

    Lat Medley on back playground – one guy does Pull Up and holds for 5 seconds while other guys Plank. Take turns until all are done then move to the swings for 5 Swing Jerkins. Back to the bars for round 2. Completed 5 rounds.

    5s/10s from secondary soccer field – start on end line with 5 Merkins and 10 LBCs and Dead Cockroach while everyone finishes. Hop up and mosey about halfway down the field for 10 Merkins and 20 LBCs with Cockroach hold. Repeat until 35 Merkins / 70 LBCs completed.

    Wall Sits followed by brief stretch session. Return to the parking lot and YHC took us out.

    Nice work guys. Sorry for the backblast delay.

  • Running all over Batteau

    Let’s just get right into it. Swirly took the potato and started us out.

    Mosey on over to tennis courts for a Swirly warmup consisting of:

    Side straddle hops, merkins, LBCs, scorpions, Wilson’s and Fudd’s, and a couple others I may be missing. Swirly handed off the potato to Goldberg.

    Goldberg mosey’ed us over to get some rocks. Partner up and one partner ran up to light and back (backwards run up hill, forwards run down hill), 3 times through, other partner was doing squats, overhead press, and LBCs with your rock of choice.

    Goldberg then mosey’ed us over to the playground for some play time. Three sets of 5 pull-ups, 10 decline merkins, and 15 box jumps. Then hot potato Sippy.

    Sippy took us on a run through forest hill park, stopping at every light post and doing 10 perfect merkins, also know as perkins. Then took a run and not a mosey back up to the top. Hot potato off to Face Plant (that’s a me).

    Mosey on up to the iconic forest hill park house for the “walls of burp-a-co”. Seven times around the house each time do seven burpees. Hat tip to Hardywood for being the one one to finish before we called time.

    Number-rama, name-rama, announcements. I probably missed something so let me have it in the comments section!

  • Testing the limits of the 2nd core principle of F3

    Fourteen strong came out to play under the full moon and see how the moonlight would fare against F3RVA’s darkest AO:

    COP: SSH, Imperial Walkers, 6 Don Qs, 7 Merkins, 13 Flutterkicks, 3 Helicopters. Mosey to the field. Partner up: 5 Rounds of: Run field, 5 Pullups while other man does Donkey Kicks.

    Stay on field for schoolyard curb crawl sans the curbs: Bear Crawl between soccer goal, 1 Burpee, Lunge back, 2 Burpees. Alternate up to 6. Partner up again for 3 rounds of: 30 Boxing Roaches.

    Down to Triple check corner for namesake exercise: B2W, Reverse Crunches, & run loop. Head to parking lot. Around the parking arrows of the lot: 5 HRMs each arrow, crab walk between arrows. Back to Flag, YHC took us out.

    NMS: YHC loves the openness of this group and F3’s principle of “Workouts are open to all men” but the PAX were wary when a fully loaded clown car Mazda Miata gunned it into the parking lot at 5:25. Ronnie emerged behind the wheel and Lockjaw appeared from the passenger seat. Ronnie is quite proud of his 03 Miata with 20k miles. However Lockjaw did not leave with Ronnie at the end. Many a good laugh was had before we got going.

    The PAX spent most of the time on the field as the moonlight on the usual pitch black area was too good to pass up. Loose Goose had to bail soon in as he was not feeling well, he’s taking the 0-2 Steelers loss yesterday really hard. YHC wanted to cut down on the bear crawl at the end so switched to Crab Walk but the combo of that & HRMs burned out the shoulders.

    Strong PAX and numbers this morning, back to normal at Hoedown.

    Announcements: 5 Yr Anniversary led TYA beatdown at Dogpile this Saturday, retreat after.