Category: Richmond, VA

  • Is a Punching Bag legit for Christmas?

    5 eager and motivated men escaped the fart sack for a beat down in the friendly confines of Batteau.  A Hot Potato is called.

    COP: Swirly – Mosey to other side of house under the lights, just in case we see Abba or others, so they can see us.  SSH’s, DQ’s, Helicopters, Imperial Walkers, let’s Mosey!

    Thang: Swirly – Down to the Tennis Courts.  4 corners – lunge to 1st corner, perform 20 Copper Head Squats – lunge to 2nd corning, perform 30 Flutter Kicks – lunge to 3rd corning, perform 40 Lt. Dan’s.

    Pass to Hutton – Head over to the picnic tables (4).  Each PAX member picks a table, while the 5th is running the large circle.  1st round is step ups on the bench – 2nd round is Pole Smokers, 3rd round is Monkey Humpers.  Each member rotates on the tables as the next up runs the circle.  Completed once each member has finished three loops and all exercises three times through.

    Pass to Flange – Mosey over to the line of trees in a straight, declining formation.  Run to 1st tree and perform 10 Mountain Climbers, run back to start and perform 5 Merkins – run to 2nd tree, perform 20 jump squats, back to start for 5 Merkins – 3rd tree, perform 30 WWII’s – 4th tree, 40 LBC’s – 5th tree, 50 SSH’s – 6th tree, 60 single count Freddie Mercury’s – 7th tree, spring to it and back to start.

    Back to the circle right on time, 6:15!  Numberama, Namerama, No announcements.  Flange took us out.

    NMS: Swirly continues to nurse the bum shoulder back to good health.  It was a leg smoker today and a nice change!

    Good to be out this morning and something just felt different about it.  Maybe it was the fact YHC didn’t have to work today, so no rushing off for dogs and kids?  Or, maybe it was being back at Batteau with a good group of men?  Or, maybe it’s just because it’s Christmas and YHC has been really looking forward to this time with family and giving many thanks to God for the ultimate gift of our Savior?  It’s definitely all the above!

    The post workout chatter had Swirly looking to the PAX for confirmation that he had bought his 17 yr old daughter the right gift…a heavy bag!  He recognized that it’s not a typical one for a 17 yr old girl, but confident it would work.  After hearing the stories of when she was just a little girl sparring on the heavy bag, while Swirly was cranking out his own work out and then hearing she had recently asked about that old bag, the PAX also felt confident he had chosen the right gift.  May each of you find some comfort on Christmas and the time to reflect on the many things you and your family’s have together, past and present.

  • You never know

    YHC hit the Holton parking lot last Monday uncertain if there would be any others partaking of the evening’s Punisher.  Was pleasantly surprised to find EF Hutton, Krü, and Adderall there and ready for whatever.

    Mosey to the west side of the school for initial COP with SSHs, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.  Move to the school wall, partner up, and complete a Dora taking turns completing 100 Merkins, 200 Squats, and 300 Flutter Kicks (two count) with a Bear Crawl to a nearby tree and a jog back.

    Saunter around the back side of the school to the playground.  At half circle monkey bars, pullup and hold for 5 seconds then shift to the nearby swings for 6 Jerkins.  Back to the bars for another pull and hold, then back to the swings for 5 Jerkins.  And so finishing with 1 Jerkin.  Rotated through swings with everyone having a couple of turns under the plastic infant swing.

    Jog back around to the picnic pavilion and pick a table for a couple of rounds of exercises.  At each end of the bench seat on each side (4 corners), complete 5 Derkins – for 20 reps total.  Round 2 – alternating Captain Morgan squats.  Round 3 – Incline Merkins.  Round 4 – alternating Step Ups.  Round 5 – Walk the Plank.  Round 6 – 10 Bench Kicks on each side and 10 Leg Tosses on each end.  Move back to the school for LBC variations mixed with APDs.  Finish with light stretching.  Mosey back to the parking lot for COT and YHC took us out.

    Nice work fellas.

  • The Gift That Keeps On Giving

    17 Strong including 2 FNG’s and a visitor from Charlotte arrived at Tuckhoe Elem this morning to burn some calories before Christmas.

    This how it when down

    Mosey to the front of the school

    COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles

    THANG

    Mosey to blacktop

    Suicide Dora – Partner up, 1st partner completes exercise while 2nd partner doing a suicide. Switch, Rinse, and Repeat. Exercises: 100 Merkins, 200 LBC’s, 300 Squats

    Mosey to the playground field

    4 Corners – 10 Burpees, 20 Merkins, 30 WWII Sit-ups, 40 SSH

    4 Corners (Reverse) – 40 SSH, 30 WWII Sit-ups, 20 Merkins, 10 Burpees

    Mosey to the corner of the school

    Hill Crawl – Bear crawl up the small hill complete 1 Merkin, Crawl Bear down and complete 2, Rinse and Repeat till 5

    Mosey to the bus loop

    Bear Crawl Indian Run – In two lines start bear crawling around the loop while the last guy at the end of the line completes a Burpee then runs to the front. Rinse and Repeat till Q calls time (at least everyone went once)

    Mosey to the SF

    3 MOM – Heels to Heaven, Freddie Mercury, Flutter Kicks

    Numberama, Namerama, and Announcements. YHC took us out

    MOLESKIN

    Since this was YHC’s first time Qing at Hoedown he made sure to arrive Swirly Early to secure/scope out the AO. Handshake arrived shortly after and we enjoy some pre workout 2nd F. The rest of the PAX came rolling and running in after 5:25

    The Suicide Dora seemed to quiet the PAX down. YHC could hear very little mumble chatter. The 4 corners add another challenge as YHC was introduced to the mud pit at the back of the playground. Luckily PAX looked after each other and no one was injured.

    Welcome to Rebar and Flyover! Rebar who is friends with Fudd is studying for is Bar Exam (side note for the 3rd time). Flyover is MARV’s brother-in-law from Iowa. Glad to have you fellas and you make it out again soon

    Glad to have Pig Skin just us from Charlotte. Always great to hear how F3 is doing in other parts of the country.

    ANNOUNCEMENTS

    Marmaduke is still collecting coats. Up to 90 from what we heard. Let’s get him to 100!

    SPIT ON THAT!! 

  • Breaking out the Christmas Dumplings

    3 men took some time during this Christmas season to a meal a to some of those that could use some good comfort food and solid conversation.

    We pulled out at 5:10 with food ready to be severed. YHC had some trouble with following directly but after a quick detour to the front of the building we made our way up the stairs.

    We were greeted with a friendly welcome and got to work setting up.

    On the meal today was some chicken and dumplings, apples, mashed potatoes with gravy, salad, and finally a Richmond staple Ukrop’s cake

    We had the honor to sever and speak with 14 individuals who all have great stories to share.

    YHC was truly humble by this experience. During this Christmas holiday season we get so caught up in the present we “have” to buy for our kids or making sure that we don’t get the wrong thing for our wife. We forget there are those that can’t be with their families during Christmas. Also there are those that don’t have a family and a simple act of kindness like bring a warm meal and means more than you can ever image.

    Thanks to Bulkhead and our newest F3 RVAer (Surge) for helping out tonight. Surge is YHC best friend since the two of us were in the 3rd grade. Glad to finally have him and out.

    Stay humble and kind F3RVA!!

    SPIT ON THAT!!

  • I’ve Never Heard of Someone Dying in a Crevice

    5 stallions and one filly trotted out for today’s edition of Sunday Funday.  Temps were sunny and 70 with the occasional dip into the 30’s.  More or less, the following likely happened:

    Route: South bank to some form of bridge to North Bank.  Some runners did the lariat.  Reedy Creek was running high and dead calm.  No movement.  Runners were forced onto the road to cross.  Runners descended the slope to re-connect with Buttermilk. Some did Belle Isle.  Some did Pottersfield Br.  Re-connect at the Tredegar parking lot in time to see a shirtless Mr. Farley in a Santa hat.  Really.  Turns out, he was helping a friend celebrate his 60th birthday.
    Total mileage: roughly 7.5 miles*.

    Number-am-a, Name-a-ram-a, Flatline took us out.

    NMS:
    Much discussion today about the English language.  What is the difference between a crevice (/cre-vis’/) and a crevasse (/cre-vaahhs/)?
    Apparently, size matters.
    Crevice = narrow, open crack.  A nook.  A cranny.  Like an English muffin.
    Crevasse = deep, open crack.  A chasm. A fissure.  Don’t fall into one of these.

    * Sally ran today.  YHC estimates she ran 50% of the route off the leash, alternately accelerating forward and then reverting back to herd, in a ratio of roughly in a 3 yards forward, 1 yard backward.  This suggests Sally ran 6,600 yards (3.75 miles) on the leash, an additional 6,600 yards off the leash (forward), and an additional 2,200 yards off the leash (backwards) for a total of 15,400 yards, or 8.95 miles, which seems low.  Sally rocks.  And, Sally was disappointed with the Parks Authority.  The bubbler at the Pump House is not on this time of year.  She ran approximately 700 more yards in the lot expressing her dissatisfaction.  You go, girl.

  • Leaving the AO ISO: dry ground

    18  posted to Blackout on the Saturday before Christmas to see what presents YHC would provide.  5 Shovel flags were planted and we got after it:

    COP:  Invisible Jump rope, Don Qs, Hand Release Merkins, Scorpion Kicks, Flutterkicks, Hillbillies.  Head to the hill, Bernie Sanders up then run to triangle in between Grady & Preston.  First present:  3 Sets of 25 Wilson Boxing Cockroaches. 20 Merkins then up Grady to Venible School.

    2nd Present:  Merkins Wheelbarrow up school steps.  Each PAX up twice.  Back down Madison, stop in parking lot for 3 sets of PLTs.  20 Merkins, then back to AO base.  100 Monkey Humpers then up hill to benches.  3rd present:  Benchkicks.  30 of those & 10 Derkins, then increase kicks by 10 & Derkins by 5 two more sets.  Up to field:  5 Box Jumps, Bear Crawl across, 10 Box Jumps & back up to 20 Box Jumps.

    Head back to bottom of AO to blacktop.  Crab Walk length, broad jump back, then spring length and back. Finish up with some time in the Honeymoon Suite:  Diamond Merkins, APDs, Monkey Humpers, and finish up with Pickle Pounders.

    NMS:  Good to see several veteran Cville Pax and a lot of new ones.  YHC was considering dropping the 12 days of Xmas on the PAX but it appears Poison already has that lined up for Monday, Rosie would be proud.  YHC started off the giving mood by ensuring the PAX was plenty muddy in the COP.  The Wilson Boxing Cockroaches were a hit and the groans up Venable ES front steps were interpreted as appreciated.  To YHC’s knowledge those and the Benchkicks have not made their way up to Cville beatdowns as of yet, enjoy!

    Props to True North bringing his dad FNG Unplugged who as a double respecter put in solid work.  Great to see how strong the Cville PAX has become.  Thanks for the strong showing of 18.

    Announcements:  Running group will be starting in new year on Tuesday at UVA track.  GrowRuck is March 23-24 in Richmond, see YHC for more details.

  • Now we’re ready for the SEALs

    29 Strong gathered in the gloom after the longest night of the year for a kickboxing beatdown.

    Mosey to the far circle for: COP.  10x helicopters, 10x woodchoppers, 10x Imperial Walkers, 10x Merkins, 15x SSH.  Stay in the circle for a series of crawls to the center, followed by 5 merkins and then backwards crawls out.  The series was: Bear Crawl, Crab walk, Crippled bear (R leg), Crippled Bear (L leg).

    Mosey near the stage for Round one of kickboxing.  20 seconds on, ~10 seconds rest for each set.  Alternating sides.  Set #1:  Jab-jab cross.  Set #2: Jab-Uppercut.

    Mosey to the pullup bars for 10 minutes of AMRAP, Pullups and Merkins.

    Mosey to the amphitheater for 3 minutes of Bunny Hops up and down.

    After a little planking, Round 2 of Kickboxing.  Plank to rest after every 2 sets:  Set #1:  Jab-Hook-Hook, Set #2.  Jab-Duck-Cross.  Set #3 Jab-Jab-Back Elbow.  Set #4 Jab-Jab-Knee.  Set #5 Jab-Cross burnout with out dropping arms.

    Mosey to near circle for a Plank-a-rama.  Regular, Elbow, Side-elbow (L and R), Reverse.  Then, a Burpee Ring of fire, with some high knees thrown in.  Then:  Merkins, Werkins, Diamond Merkins, and heels of palms facing in Merkins.  5x each.  Then 3×20 PLTs.  Mosey back to flag.

    COT-Sippy took us out.

    Moleskin.  Lots of mumble-chatter today, especially around the kickboxing.  I think we had fun with it.  I did see some strong work.    Some got into envisioning what would happen if we really carried out these moves in a battle.  Experimental sound effects were added to a bit of hilarity.   Swirly thinks we are ready if the SEALs show up.  Thanks to the PAX for indulging in a new type of workout.  Expect some serious soreness tomorrow, especially in those small muscles right under the armpit.

    Announcements.  Bring your coats for Marmaduke.  Normal workout schedule on Christmas Day.

    Grateful to lead today, and I’m grateful for how you all have had a part in shaping me in 2018,

    Sippy

  • Coupons and a Rope

    13 strong posted and attacked a Gridiron first (a Kubota Gridiron Q).  After cars slowly rolled in and pleasantries exchanged, the PAX accomplish the following:

    Mosey to corner of parking lot for:

    COP#1

    Helicopters x 15

    Don Quixote x 10

    SSH x 20

    WWII Sit-ups x 15

    Flutter Kicks w/ arms straight back x 12

    Merkins x 10

    mosey back to YHC’s truck and drop tailgate, acquire coupons and mosey back over to corner of parking lot for:

    COP#2

    Repeat COP#1 but with coupons in hand

    Mosey over past the volleyball courts and on top of the hill for:

    11’s:

    On one side of hill complete 1 crunchy frog and then run over to other side of hill and complete 10 hand release merkins.  Back and forth until 10 crunchy frogs and 1 HR merkin.  All accomplished with coupons in hand.

    Al Gore for the 6

    Mosey over to the main entrance and complete a round of:

    Lindsay’s (40’s):

    30 Squats/10 LBC’s, 25/15, 20/20, 15/25, 10/30 with coupons in hand and short hallelujah runs in between each round making our way back to YHC’s truck.  After some more Al Gores, drop coupons back into YHC’s truck.

    Mosey over the wet field with the “Field Closed” sign and head over to the field in front of the school which should have had a “Field Closed” sign on it for:

    Doracides:

    Partner up and as a team complete 100 Carolina Dry Docks, 200 LBC’s, 300 SSH’s while partners switch and run to first cone and perform 1 Burpee, run back to partner, then run to second cone and perform 2 Burpees, run back to partner, then run to third cone for 3 Burpees and back to switch with partner.

    Mosey back over wet field to parking lot for:

    Tug-O-War:

    Divide up into 4 teams of three and see who wins it all.  After a couple semi-final matches and a final match, the team of Johnsonville, Quest and Offshore won.

    Partner up for:

    2×20 Partner Leg Tosses each partner

    2×20 Plerkins each partner

    Back to the flag for:

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

    Announcements:

    A couple of PAX members are getting their Respect next week(Chum Bucket and J’ville)  Happy early birthdays, fellas!

    NMS:

    YHC signed up for this Q about a month ago to change up his Saturday morning routine a little and to get to know some of the PAX members a little better.  After posting at Circus Maximus on Thursday and Q’ing this morning, YHC has definitely met some new members and gotten to know others better.

    The fields and any part of the ground that was not paved were absolutely soaking wet.  YHC didn’t want to just stay on pavement, so to the driest field we could find, we went.  Wasn’t dry at all.  Little bit of slipping and sliding!  Burpees were fun on that field, weren’t they?

    YHC hadn’t brought coupons out in a while, so why not bring them to Gridiron.  Everyone did well with them.  YHC only had one, because he miscounted, so White Deer tried to even things up when he found and gave YHC a full size cinder block.  YHC couldn’t make it work, so one coupon it was.

    Tug-O-War was fun, though we had to do it on pavement.  It would have been ugly doing that on the field.  Congrats to the Johnsonville, Offshore, Quest team!

    Welcome to FNG-Vanilla Ice.  The 2.0 of Touchma, Vanilla Ice loves rap music, soccer and school.  He also likes working out next to his friend, Cheetah.

    Way to work this morning, gentlemen and thanks for letting me come out and lead you this fine morning.  Have a great Christmas and remember to try to enjoy every minute of it, even the hectic and stressful parts (right J’ville?)

    Kubota

    keep posting!

  • Murph Day!

    13 strong for the Murph in a rare 60+ mornings we approach Christmas!

    Mossy to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot

    COT, Name-a-rama, Number-rama

    Great work today and strong numbers!!

  • No cotton shirt, heck no shirt at all…

    The rain held off just enough for 23 Weather Men and 1 Canine to pound the pavement and start the Christmas Season weekend off with a stellar beginning. Usually the Q initiates go time at 0530 but the PAX was eager to move so off the PAX went at 05:29:40 secs. Prior to the early start, YHC awaited the question from the PAX as to “Who has the Q?” or “Where are we running?” But Saab looks at YHC, “Well, Flatline are we to guess?”  The Route=out and back:

    Commonwealth to Monument. Monument to Shephard and back=4 miles. Monument to Strawberry St and back=5 miles. Monument down to General Lee, circle, and back=6 miles.   A few PAX members were rucking and a few walking. Lug, slightly tardy, did what he needed to do! And Sippy Cup-lone gear man this am!

    Number-ama, Name-r-ama, Announcements: Shakedown found 2015 RTD article on F3 and complimented all PAX members in the article are still posting. NO DOUBT!! Fudd stated the obvious, it’s raining. YHC took the clue…

    YHC took us out!

    NMS: Evidently Swirly missed the weather report for this morning and arrived with a long sleeve shirt on to run. That shirt did not stand a chance!! The sun was not out, but those guns were!!

    BT, Shakedown, Handshake, Pullout-that first mile, boy, we took off! Little faster than YHC wanted but it worked. Shakedown, YHC always love the early morning cadence with you!!

    Vinny-congrats on your in-laws celebrating 50 yr anniversary, as well as your parents. That bar is set high!! Vinny will actually miss a work out tomorrow morning!

    Handshake, respect the posting considering your fluid intake last night! Respect!

    Gentlemen, much respect to all this  morning for our jog down Monument! Only those who post understand. Continue to inspire and drive the power of hope! Merry Christmas and Blessings to the entire PAX. Loud and Proud.

    CAVU,

    Flatline