Category: Richmond, VA

  • Party of four

    It was a party of four @ Roller coaster this evening – keep your hands a feet inside the cart at all times and enjoy the ride!

    Husky was bundled up but crushed it dude is a stud! Kubota with his ruck sack on  – trucked up those hills – atta baby Kubota I see you!!! TYA was on a roll quick feet –  short sleeves and all speeding up and down the hills. It was a beautiful night for a run cold and crisp- perfect for a party of four – but y’all come on out and join us. Looking forward to some more of those cold crisp evening runs…

    Great job fella’s enjoyed it.

    See y’all in the gloom…

  • It’s time for the URPH!!

    5 men showed up for another rendition of the Murph, and you know it was cold because Helix was wearing gloves!  Here’s what happened.

    Run around the interior of the school property, which is right at 1 mile,  end up at bus loop, and complete:

    100 snatches       200 renegade rows      300 demon crushers

    No one got to running the second mile.

    Numberama, namerama, YHC took us out

    NMS

    Can’t spell Murph without Mudface, and since the fartsack claimed him this morning the title of this BB makes sense, right?  Not a lot of mumblechatter, but there was some mention of the Redskins getting a QB from the Browns, and other candidates for the backup QB position were, per the PAX, Vinny Testeverde, Ryan Leaf and Bernie Kosar.  All are probably better than Mark “Butt Fumble” Sanchez….just saying.

    YHC is sore right now, and hopes the rest of the PAX is feeling it as well.  Doing a ruck workout on Tuesday and KB on Wednesday is tough!

    Happy birthday to Bulkhead–way to start your day right!

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

  • Mystery Themed Workout

    Six southside regulars and a long, lost F3RVA tribesman of several different titles was called out of the sack to join in a simple, but difficult themed workout.

    Workout:

    Mosey to field, circle up – 20 SSH, 20 Don Q, 20 hand release merks, 20 box cutters, 20 LBCs

    Partner up – Catch me if you can – Partner 1 runs length of football field, partner 2 does 5 burpees and tried to catch Partner 1. Switch and repeat back to beginning. Decrease burpee by 1, repeat. Continue until 1 burpee, 10 football field sprints in total.

    BLIMP – length of football field. 5 broad jump burpees, 10 lunges, 15 imperial squat walkers, 20 monkey humper walkers, 25 polar bear crawls, repeat until reach the end.

    Burp Merk – increase merkins inside burpee up to 7 and back down.

    Mosey to paved hill. Triple check – peoples chair, WWII situps, run to top of hill and back.

    Mosey to tennis courts. Bearimeter – partner up, partner 1 bear crawls clockwise around three courts, partner 2 runs counterclockwise. Meet and switch, continue until back to start.

    Mary – hot potato. flutters, Xs and Os, Merkins, american hammers, dollys, couple others YHC can’t recall.

    Moleskin-

    Misery? The suck? Never let Singer Q again? What exactly is the theme? YHC mentioned in the opening and continued to quiz the PAX after each exercise. A hint was given during the triple check that it was a person, and the YHC believes Roper guessed correctly when asked ‘who is not here’ at the end. YHC, Rosie, Gumbo and Bullseye received a text on the way home from No Toll that DK threw his back out (not chasing chickens mind you) and needed a replacement Q for SOT. Thus the DK themed workout was constructed based on a number of exercises YHC knows are DK staples, and also YHC skimmed through a few recent DK backblasts.

    Great job folks! That Catch Me really took a lot of effort out of the gate. Combined with a fun race out of the third round of triple  check, we got the blood pumpin. Rosie and Tobit were flying in that Catch Me,  as was my partner Gumbo who caught McRib a few times. Speaking of, welcome back McRib! Who, in his former namesake of Kevin Bacon, in true fashion walked up and knew Bullseye by name and character. Classic. See you in 6-12 months McRib! Well done everyone, thanks for letting me lead.

    Happy hour Wednesday, December 19th on the southside at Cap Ale House. Southside only people need to know, unlikely any of the northsiders will cross the moat!

    -Singer

  • Arm Day

    14 F3RVA regulars and 1 visitor from the South entered the morning gloom for a beatdown in perfect weather.  It went something like this:

    Mosey to first traffic loop for COP.  Invisible Jumpropes, DQs, Arm Circle (Front and Back), and LBCs.

    Mosey to the Carillon field for Quarterpounder.  Run to the 25 yd line-25 merkins-Run backwards to start, Run to 50 yd line-50 squats-Run backwards to start, Run to 75 yd line-75 Mountain climbers-Run backwards to start, Run to 100 yd line-100 SSH-Run backwards to start.

    Mosey to Rusty Cage for 5 hanging leg lifts, 5 pullups, 5 jerkins.  Repeato x 3.

    Mosey to the amphitheater.

    Ascending-1 incline merkin on 1st step. 2 on second step all the way to the top.

    Descending-18 dips on top step and decrease by one rep all the way to the bottom.

    Pax lined up BTTW on amphitheater stage for Chicken Pecker Line of Fire.  1st pax performs 3 Chicken Peckers and passes along to next Pax until all Pax have completed 3 Chicken Peckers or until all of the blood in your body is in your head and you pass out.

    Mosey back to Shovel Flag (Yes LabRat I remembered my Flag and now you have made the BB)

    Numberama, Namearama, and YHC took us out.

    NMS : YHCs Qs are usually a little more run oriented, but YHC wanted to mix it up a little today.  The Quaterpounder was just what the PAX needed to get the blood moving for the main attraction of the day. ARMS.  The entire PAX crushed the Rusty Cage exercises and great attention to form was displayed in the amphitheater.  Note to the PAX – Chicken Peckers after 171 incline merkins and 171 dips will cause complete failure of arms and shoulders.  Great job by all this morning.

    As always, it is an honor to be associated with the men of F3RVA.  Thanks for letting me lead today.

    Welcome Grady.  Please join us anytime you are in town.

    Circle K

  • Keeping with Tradition

    YHC arrived to Huguenot Park with New Market already on scene. Flag planted and in the car position till 0525. Time to emerge from the warmth of the SUV and await the PAX to arrive…..17 Cold Steel Warriors in the gloom, waiting to see what YHC had in store. 0530……time to mosey.

    COP= x15 Arm Circle, forward and backward. x 20 SSH, x 20 Imperial Walkers, x 20 Flutter Kicks, x 20 LBC’s, x 20 Plank Jacks. Enough……1 lap around the fields to increase blood circulation.

    Triple Check= 1 Partner performs x 2 runs across the field. 2nd Partner, dips. 3rd Partner, WWII situps. Mosey to the basketball courts.

    Dora-cides so partner up= 1 Partner runs suicides, 2nd Partner performs set exercises, switch and repeat. x 100, 2 count Freddie Mercuries. x 200 Imperial Walkers, single count. x 300 SSH.  Mosey to far corner of basketball court.

    Ascending Four Corners= Corner 1, x 10 Merkins. Lunges to Corner 2= x 10 Merkins, x 20 Flutter Kicks, 2 count. Lunges to Corner 3, x 10 Merkins, x 20 Flutter Kicks, x 30 Plank Jacks. Lunges to Corner 4, x 10 Merkins, x 20 Flutter Kicks, x 30 Plank Jacks, x 40 WWII situps.

    And Rosie politely stated, “0615.”

    Mosey back to the flag. Number-ama, Name-r-ama, Announcements: Marmaduke is still collecting winter weather gear for donations.

    YHC took us out.

    NMS= YHC has been absent over the past several weeks for Thanksgiving with M’s family and hunting the white tail buck in Rockbridge. Everyday, YHC thought about the PAX and the workouts that had transpired. To say YHC missed this group is an understatement!! Glad to be back in the PAX and at the gloom!

    Doozy, way to workout with just us two during the triple check.

    Dr. Tryhard, YHC’s bad on missing the crucial fact you are a graduate of The Institute. Outstanding work and the privilege was all mine this morning. May God continue to bless your missionary work!

    Rosie and short sleeves. Respect!

    Gentlemen, hope is a powerful thing. The strength and hope you show YHC every morning is my blessing in this Christmas Season. Continue to shine the light and give hope to that one person who may need it!!

    It was a honor to lead the PAX this morning. Thank you for following!

    Only those who post understand!

    Loud and Proud,

    Flatline

  • 1/2 Credit for McFly

    7 stalwarts posted for a Tuesday morning jaunt.  Route was out of UR to three chops, to grove, to oak.  Five milers turn back at oak, six milers take a loop on hillcrest and then head back.

    NMM

    Great weather for a run.  36 degrees and no humidity.  Perfect.

    BT made a guest appearance after a 3 week hiatus from F3.  Despite the absence he had a good run with Swirly.  McFly started out with the six milers and was no where to be found at the end of the run.  Seems he had an unexpected date with a BM and had to (mc)fly early.  I have to check with corporate to see if he leaves the event less than halfway through if he gets full credit for posting.  My opinion is that he gets half a post.  We will see what corporate has to say.

    Light turnout for a Spider run. It is the first time in a long time that I can remember less than double digit numbers posting.  It must have been fear of the TYA Q.

    TYA OUT

     

  • How NOT to Plant a Shovel Flag With a Ruck

    13 Rucksacks, 4 sand bags, 1 shovel flag, and the appropriate number of pax for rucks decended upon DaVille this morning to wait on their Q.  He showed up with 30 seconds less than what time he needed to get an actual pair of gloves, but the workout at least started on time.

    Pax reluctantly joined Lab Rat at his vehicle after some prodding to pick up accessories for this mornings workout.  I mean, if we arent going to run, we have to carry stuff!  A little late night reconnaissance last night netted a huge score for those that either want free weight to carry around, or if anybody wanted to install their own home bocci ball course.  The local tennis courts have piles of old clay for the clay courts out back and I gained permission to take all I wanted.  “Enter the sand bag”….apologies to Metallica.

    We rucked over to basketball courts, where we let Bulkhead catch up to us and let EF Hutton secure the shovel flag and then fall over backwards.  NICE.  It went something like this:  Huge round of laughter…..wait is he ok????  Yes he is…..another round of laughter.  After things calmed down, we had a BIG disclaimer seeing this is the first time we have done this and the Q wanted zero reported injuries afterwards.  Regular COP with packs on the ground to ensure everybody loosened up and got the blood flowing before we did anything really stupid.

    We rucked thru the cedars because fun, looking for the beach volleyball courts….which somehow we didnt find.  No matter, the soccer field will suffice.  Triple check consisting of 20 ruck swings (point man), lunges with a sand bag, and situps with ruck on chest.  This was NO JOKE.  Afterwards, we bear crawled the width of the soccer field (kind of in the ditch????), followed by a ruck/shuffle to the front of the school.

    Once we reached the front, everybody took a nice comfy air seat against the “bulkhead”, where we did wall sits for a couple minutes, alternating between 45 degree and 90 degree knees.  Back to the traditional shovel flag spot, and we finished it up with 8 count body builders (slow cadence to protect the back of your head).  These also NO JOKE.  We did 6….7 would have been painful.

    It was great to see a diverse crowd of people out this morning!  Thanks to the traveling pax members for joining us.  I hope that everybody is sore but healthy.  My goal this morning was an intro to a rucking style workout where we tried out multiple new twists and nobody gets hurt…I hope it was successful.

    Apology of the week goes out to all pax for being rushed at the start.  For those that didnt hear, I was late because one of the dogs “hid” my shoes outside in the back yard.  Fun.

    Announcements:

    -GrowRuck the weekend of March 24th.  Honey Do is taking the lead, see preblast.  Pax coming so far from Roanoke, Hampton, Charlotte, and Pennsylvania!

    -Army Navy game this weekend, Bulkhead is buying the first round at a location to be disclosed soon.  Go Navy!

    -Mudface and No Idea are heading up a team for the Rugged Maniac on May 4th.  See them for the deets.

     

    Lab Rat apologizes…

     

  • Making Zinfandel

    9 Heartbreak regulars and 1 out of town guest emerged on a frosty morning to dust off the cobwebs

    COP:

    SSH, Merkins, Don Quioxtes, LBC’s, Arm Circles.  Followed up by 13 Burpees to honor Hoedown’s tradition of Burpees for however many points the Redskins scored the night before

    The Thang:

    Triple Check – Partner 1 – Run the Bus Loop, Partner 2 – WWII’s, Partner 3 – Balls to the Wall.  Three Rounds

    Four Corners – First Corner 10 Hand Release Merkins, Second Corner 20 WWII’s, Third Corner 30 Monkey Humpers, Fourth Corner 40 SSH’s, reverse – 40 Flutter Kicks (2 count), 30 Monkey Humpers, 20 WWII’s, 10 Hand Release Merks

    Mosey to Side Entrance – Pick a Flavor Exercise for 60 seconds – First Round – Merkins (Regular, Wide, Diamond, Hand Release, Decline, etc) for 60 seconds, rest for 20 count, Second Round – Abs (LBC’s, WWII’s, Freddie Mercuries, etc) for 60 seconds, rest for 20 count, Third Round – Legs (Squats, Jump Squats, Monkey Humpers, etc) for 60 seconds.

    Mosey to Jerkin Gym – Partner Up – each Partner does 10 Jerkins and switch for a total of 3 sets

    Numberama, Namerama, COT

    Moleskin – 

    YHC checked the Q sheet late yesterday and didn’t see a Q listed, a quick text to Mr. Holland to see if he was going to jump on the Q (Mr. Holland is always good for a last minute Q), but YHC quickly found out he would be Rucking with Honeydo and Crew.  A text was sent to Loose Goose but I think it was lost in Cyber Space because no response was received.  Finally YHC thought it must be a sign for a VQ+1, and around 10:00 last night YHC signed up and started planning.  YHC has always done best when his hand is forced. After it was all said and done it was a great morning to be out with the guys.  Zinfandel was in town for work, he is with F3 Western Union County in the Charlotte area, we were glad to have him out.  He’s been with F3 for 4 month’s and he’s all-in, he even posted in Chicago last week in the snow (I think he said he was the Q too).  His name is Zinfandel because he is a big beer lover and in true F3 fashion was given a nickname the opposite of his passion.

    Today’s title is in honor of the grape stomping we did in the mud pit by the Jerkin Bars.  YHC thinks there will always be Jerkins when he is Q-ing.  He thinks it’s time to get Muck Boots on order, its always a swamp over there.

    No announcements today, everyone was a little quiet, it must be a busy week for everyone.  Keep up the great work and finish the day strong.

    See y’all in The Gloom!

     

  • Silent Night- Not a mumble to be heard

    4 early morning CM soldiers met on the tarmac to do their Thursday morning thing.

    The Pax was silent, calm but not to bright this cold morning  Here’s how it went down

     

    COP

    30 Ssh
    30 Wide merkins
    30 – Close grip
    15-  helicopters15 Arm circles
    15 – Freddie Mercury
    15 – Slow Freddie Mercury
    Planks
    30 APD’s

    Stayed right in place for

    10 of each  left and right side then rinse and repeat
    Halos
    Rows
    Dead lifts
    Cleans
    Squats
    Presses
    Snatch
    Cross body cleans
    Merkins
    High pulls
    Also in the same place 40 on 20 off then rinse and repeat
    Burpees
    Alternating kB swings
    Merkins
    Two arm swings
    Sit and press

    Two laps around the CM
    CoT from Attila
    Johnsonville still recovering from his KB back attack ran the school property  saving his back for his man trip to the caribbean week of December 3rd.  Glad to have CHHHHHHum Bucket back around the CM this morning. Never have I heard the PAX so Silent  Thanks for letting me be your Q

  • A Ruck and A Run

    2 Davillians arrived at Atlee HS on warm first Monday in December to get in their miles

    This is how it went down:

    Mudface grabbed his ruck sack and headed down to Honey Meadows and back for 2.5ish miles

    YHC went to Honey Meadows as well. Did a lap around the Estates, hit the small trail passed the clubhouse pond then back for 3ish miles

    Some mumble chatter was had prior to starting to determine if No Idea would be joining us.

    SPIT ON THAT!!