Category: Richmond, VA

  • 70 and Sunny

    18 of RVA’s finest conquered the fartsack and enjoyed a balmy morning saunter through the park at WDOG.  Here is how it went down:

    Mosey to the circle in front of the Carillon, warm up running the circle with some inside and outside shuffles and some straight forward running.  Circle up, all IC: Don Quixote x 10, Helicopter x 10, SSH x 20, Merkin 1.5’s x 10, LBC x 20.

    Worlds’s Longest Triple Check: on the long triangle, partner 1 bear crawls the short road, runs down the hill, and runs backwards up the hill.  Partner 2: Copperhead squats, and Partner 3: LBC.  Three times through.  Plank-o-rama for the six.

    Winner’s Circle:  In the circle by the Carillon, with one hand on inside curb, one on ground, do one merkin.  Sideways bear crawl to outer curb, 2 merkins with other hand on curb, sideways bear crawl back to inner curb for 3 merkins…up to 4, repeat and back down.  Al Gore’s for the six.

    Mosey past the flag and partner up for 50 x PLT each man.

    Back to the flag, AYG.

    Number-ama, Name-arama, Announcements and YHC took us out.

     

    Announcements:

    TYA has the Thanksgiving Q at Mary Mumford tomorrow, starts at 6am. Coffeeteria to follow.  Come out and earn some extra pie.

    Upchuck has the Breaking Bread Q Sunday and needs another man.  See him if you would like to help out.

    …I feel like I am missing one here, help a brother out?

     

    NMS:

    Great work this morning, men.  The Triple Check was a lot longer than expected, because that triangle was bigger than I remembered.  Way to push through anyway.  Which brings me to my thoughts on how Thankful I am for this group of men.  We show up in the heat and humidity of summer, in the cold of winter, in the rain, in the snow.  It was 29 by my car, with frost on the ground, and yet 18 men stood tall and challenged themselves out there today.  We face adversity like that, in a place where its OK to fail.  We learn to push through adversity, together in the gloom, and each become better men for it.  It’s exactly what “70 and Sunny” is about.  I give thanks to that every time I post.  It was an honor to lead you today!

    Sugar Sock out.

     

     

  • Wonderwall

    2 warriors came out to dominate the trails.  It was foggy and there was some chaffing.  How bout that for a BB.

     

  • Draw A Line In The Sand And Burn Your White Flag

    10 warriors rose to greet the dawn of a new day in what was first thought to be Union territory because it is practically the last outpost before Wisconsin, but alas it was in fact a fair burg from the fine southern Commonwealth of Virginia.  According to legend it went a little something like this.

    COP SSH X 10, SSH RL X 10, SSH LL X 10, WWII X 20, FC X 20, HRM X 10, MRL X 10, MLL X 10, Arm Circle X 1

    Super Four Corners:

    Round 1) Run to  Corner #1 5 burpees, run back to start.

    Round 2) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, back to corner #1 for 5 burpees, back to start.

    Round 3) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, run to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, then run to corner #2 for 5 burpees and 10 merkins,back to corner #1 for 5 burpees, back to start.

    Round 4) Run to Corner #1 5 burpees, run to corner #2 for 5 burpees and 10 merkins, run to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, on to corner #4 for 5 burpees, 10 merkins, 20 flutter kicks, 40 squats, back to corner 3 for5 burpees, 10 merkins, 20 (two count strict) Flutter kicks, hen run to corner #2 for 5 burpees and 10 merkins,back to corner #1 for 5 burpees, back to start.

    Catch Me If You Can: Mosey to the bus loop and partner up.  One partner runs the look and the other bear crawls.  Switcheroo when caught.  The next exercise is lunges.  Run and switch until complete.

    Mosey to front of school for 3 rounds of the following: 10 chicken peckers, 10 WWI, 10 incline merkins.

    Back to start for numberama, namerama and The Carpenter led us out.

    Moleskin:  Way to bring the monster effort men!!  Of particular note was the solid high RPM workout of Bulkhead and Wheelie. Way to work fellas.  Honorable mention goes to Spike who despite the considerable head start of YHC ran me down like a cheetah does an antelope. It is the closest that YHC has come to spilling the merlot in quite some time.

    The title of the backblast came from some thoughts over the past few days.  Way too often we hear “I’ll just get through the holidays” or “I’m just trying to survive until the New Year”.  This is horse crap, period. YHC wants no part of the sad clown feeding tube.  YHC does not participate in and hold the men of F3 to a higher standard because of an interest in simply surviving.  YHC and the excellent men of F3 are committed to thriving.

    DRAW A LINE IN THE SAND AND BURN YOUR WHITE FLAG.

    As the year winds down, DO NOT COAST.  You have worked too hard to get the momentum necessary to get to this point.  This is the easiest time of year to justify taking your foot off the pedal.  Your work, workouts, diet and family time can all suffer.  Apply the gas and finish off this year. Commit to yourself, your family and your F3 Brothers that you’ll finish the year so strong that 2018 will ask for mercy. Your next worthy opponent will be 2019.  Believe this fun fact, 2019 is training under the radar and getting ready to kick your butt.

    I’m in.  Who is with me?

    Hardywood

  • How do you service a hen?

    Ten solid men showed up on an unusually warm November morning to see what was in store.

    COP – Tricep Push ups, Squat, Imperial Walker,  Arm Circles, SSH, Merkin & LBC.

    Grab the coupon and head over to the front field (usually the dryest) for……….

    The BEAST – Monkey Humpers, Merkins, Alabama Prom Date, Carolina Dry Docks, Imperial Walker & Burpees.

    Head back to parking lot for something new with a coupon (no one ever guessed the contents). Circle up back to back with your partner creating a circle. Pass the coupon around the inner circle.

    Time for some parking lot tracers. Just a simple up and back on both sections of the parking lot until it ended.

    Back to the coupon! Rotating Ring of Fire! Total of ten merkins with one hand on coupon (5 each side). Rotate directions for second round.

    Back to the flag!

    NMS – YHC has not Q’d in some time. And this was not my original plan, but thanks to Marmaduke & Honeymoon, it was passed to me. Thankfully Marmaduke is a solid Q and shared his ideas. The Beast is always a crowd pleaser and could not be complete without burpees. Not quite sure the coupon exercise worked out how I had it in my head, but after further discussion with Beaker on ride home, I will bring back with a minor adjustment. At one point Doner Kebob was discussing with someone how to service a hen. That got everyone’s attention it went downhill from there. Funny what you can find on the internet and that is some time I will never get back. After spending way to much time watching Hens getting serviced, I chose to share how to prepare a chicken. Enjoy.

    Announcements – TYA is leading his annual Thanksgiving beating Thursday at 6am @ Mary Mumford. Marmaduke is still accepting coats/jackets/gloves. If i missed anything please add.

    Great job today men!

  • And then there was light….

    18 men from various parts of the RVA lept out of their fartsack to take part in a Handshake VQ.

    COP:

    SSH, Don Quioxte’s, Merkins, Freddie Mercuries

    The Thang:

    Curb Crawls – Bear Crawl 10 ascending Merkins, Crawl Bear 1 descending Merkin, Bear Crawl 9 Merkins, Crawl Bear 2 Merkins all the back to 1 and 10

    Mosey to the lit upper field – Four Corners (escalating) – First Corner 10 WWII’s, Second Corner 10 WWII’s, 15 Merkins, Third Corner 10 WWII’s, 15 Merkins, 20 Jump Squats, Fourth Corner 10 WWII’s, 15 Merkins, 20 Jump Squats, 25 SSH’s.  Rinse and repeat in reverse (deescalating)

    Mosey to the Jerkin Gym – Partner Up – Round (1) 10 Jerkins and switch with Partner, Round (2) 9 Jerkins and switch with Partner down to 1 Jerkin.

    Indigenous Peoples run: – 2 laps around track and back to flag

    Ring of Fire – Guys on opposite side of circle pick a Merkin and complete (1) set of 10.

    Wilson’ Dying Cockroaches – a single set of 25 Dying Cockroaches to finish up

    Numberama, Namerama, COT

    Moleskin – 

    It was a beautiful morning for a VQ with weather warmer than we will probably see for a few month’s.  The lights were left on the baseball field and when YHC arrived early he scouted the space and decided to call an audible from original plans and move the four corners to the upper field (the non swamped section).  It was great to see so many people come out to Heartbreak Ridge and we even had an FNG (Roger Roger) who is an airline pilot and friend of Dr. Try Hard’s.  We hope to see you back at Heartbreak again soon.

    By YHC’s count we did 230 Merkin’s today, from the COP, Curb Crawls, Four Corners, and Ring of Fire.  We also completed 55 Jerkin’s.

    A couple of announcements: Kubota texted YHC to lend his support and let him know that his daughter is having surgery this morning (prayers for them) and Seymore announced that his brother, Malpractice, is doing his Medical Board re-certification today as well (we wish him success).

    Thank you all for your support of YHC’s VQ, it was an honor to lead today.  This group means a great deal to me. I had a hole in my life and was off-center and I needed something positive to help balance me out and I found it in F3.  I have made a bunch of new friends and rekindled old friendships.  The members of the PAX are inspiring and positive role models for this 34 year old. Thank you all for your kindness and support, see y’all in The Gloom!

     

  • The Thundering Herd

    Eight men gathered for the last pre-Thanksgiving Spider Run.  Temps were sunny and 70, or 50 and calm winds, both perfect for a morning saunter.

    The Thang:
    Exit UofR to take a right on Campus, left on Three Chopt, quick right onto Pepper.  Right on Patterson.

    4 milers…right on Libbie and right on Grove.
    5 milers…right on Harlan, slight left onto Oak, and right on Grove
    6 milers…right on Westhampton and right on Grove.

    All runners, right just prior to Three Chopt, left on Iris. Follow Robin, Fairway, and Ridgeway back to UofR, then right and left back to the Student Center.

    Number-am-a, Name-a-ram-a, announcements, YHC took us out.

    Announcements:
    TYA will host a Thanksgiving morning beat down at 45MOM.  Start time is 06:00.
    Breaking Bread this Sunday:  YHC will take the lead, but what was The Lone Ranger without Tonto?  Or, Batman without Robin.  Or, Starsky without Hutch?  YHC could use a second.  Who’s in town and able to contribute a little time?  Respond in the BB.

    NMS:
    Today’s BB title comes not from any reference to Va. Tech. (that’s coming), but rather from YHC passing TYA on Grove…apparently, YHC’s breathing was heavy enough that TYA may have believed YHC was multiple men.  “A Thundering Herd of One”

    Speaking of TYA, he and Saab have built a strong friendship through F3.  Today, they looked like a Doublemint commercial. Way to coordinate clothes, fellas.

    As for Tech…if YHC had been asked in at the beginning of this year, “Which is more likely, UVA will lose as a #1 seed to UMBC or VT will need to beat UVA in football in order to play any football in December?” YHC would surely have selected UVA choking.  The Commonwealth’s teams are having a tough year.  Here’s hoping Friday’s game is a good one – perhaps the first competitive game in some time.

    Take the time to give thanks this week, fellas.

  • Yup, that route worked!

    YHC arrived this morning first on site to BWES and boy did YHC need a run. Losing power at 0221….WTF!?!? The only neighborhood in Bon Air!! And 6 PAX members quickly followed. 7 Men overcame the warmth of the fart sack to log a few miles off the 711 corridor. The route: out of BWES, R on Robious, L on Kings Farm Rd which turns into Queens Grant, R on Royal Crest Dr, R on Riverdowns Dr, and back to BWES=4 miles. 5 milers run past BWES to Robious Landing and circle back. 6 milers run to Robious Landing than to top of Tarrington where Club House is located and back to BWES.

    Perfect route. Back at 0614.

    Number-ama, Name-r-ama, Announcements: Thanksgiving Day, 0600 45MoM.

    YHC took us out!

    NMS-Rosie took off like a man on a mission and did the 5 mile route and may have created is his own 6 mile route! Like a shotgun, bang….what’s up with that thang?! Impressive Rosie.

    YHC was going to run 5 but circled back to catch the 6 every so often. Running alone on a Monday morning…F that! 4 PAX members and YHC had a good run and 2nd F during the run was superb! Singer, great catching up with you. DK, HTTR and yes, sometimes I agree, why do we bother! But that what fans do!!

    And yes, Queens Grant hill was great!

    Perfect way to start the week. Keep up the awesomeness!

    Loud and Proud.

    Flatline

  • A roof overhead

    Nightcrawler and I met up for last week’s Punisher with heavy rains falling.  We took advantage of the roofed outdoor classroom completing all of the evening’s workout under shelter, including:

    “C”OP with mostly the usual then Attila Sequence – 20 Dips, 20 Step Ups (one leg), 20 Dips, 20 Step Ups (other leg), 20 Dips.  Eight minute squat Tabata followed by Derkins at each bolt location per small picnic table seat (12 rounds) and one round of Incline Merkins at the larger table (6 rounds).

    Completed several rounds of other exercises on and off of the picnic tables including Carolina Dry Docks, Pole Smokers, APDs, One-Legged Squats (Captain Morgans), and several others.  Finished with LBC variants and stretching.  Mosey back to the parking lot for departure.

  • Sprinting for the arms and legs

    It was cool but humid this morning as two PAX gathered for a Bateau Beatdown.

    Sippy leads.

    COP–Helicopters, Don Quixote, Imperial Walkers, In Cadence Burpees, Merkins.

    Grab Rocks and head to grass for some Box and Rocks.  Each kickboxing alternated on the Right and then left side, for 20 seconds each with a 10 second rest.

    Box

    Rnd1.  Jab-Jab-Cross (L and R)

    Rnd2.  Jab-Cross-Uppercut

    Rocks–Plank on rock to rest, then 8x crossover Merkins

    Rnd3. Jab-Cross-Hook-Hook

    Rnd4. Jab-Jab-Front Elbow-Back Elbow

    Rocks–Plank to rest then, 15x tenderizers (overhead slams)

    Rnd5. Jab-Jab, Rear kick

    Rnd 6.  Jab-Cross Burnout leaving arms up.

    Rocks–Plank to rest then Mosey to the in construction tennis court and lift and throw rock across double-wide court, repeating until both PAX reach the end.

    Take rocks back.

    Faceplant leading.

    Mosey down to lake for a full loop.  Alternate between sprinting and lunging between light poles with 10 WWIIs at each light pole.

    Mosey to the Flag.

    COT.  Sippy closed it out.

    Moleskin.

    Cardio kickboxing is kind of like sprinting for the arms, we figured out.  You end up as out of breath as a wind sprint and use a lot of core and upper body explosive movements just like accelerating for a sprint.  So we got sprints in both ways today!

    Workouts with 2 lead to some nice conversations when the PAX are not out of breath.  We chatted about 10K times, Faceplant’s upcoming trip to Austria and Eastern Europe, injuries, the impacts of F3 and the like.  It was good to get to know you better Faceplant!

  • A Foggy Down Range Beatdown

    4 DaVillans climb out of their bunks to enjoy a downrange workout.

    This how it went down:

    YHC started things off.

    Mosey around the camp and head to the field

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

    THANG

    11’s – 10 Merkins, Bernie Sanders up a hill, 1 WWII, run back down. Rinse and Repeat till 1 and 10.

    Partner Carrier across the field to some benches

    Crushing Dips – 10 Skull Crushers each leg then 10 Dips (ALL IC)

    The Carpenter takes the Q

    Dora – 100 Dips, 200 (2ct) American Hammers, 100 Copperhead Squats. Partner runs loop around the camp

    Bear the Plank – first partner planks while second one bear crawls across the dock, runs to the top and completes 1 Burpee then runs back. Switch, Rinse, and Repeat three times

    Mosey back to the SF

    Merkin Ring of Fire – 10 each

    Numberama, Namerama, Chowdoh took us out

    MOLESKIN

    The four of us were down range for our church’s annual youth fall retreat. We did our best to EH some other leaders and youth but no one took the bait. This marks the third year for this annual workout.

    The camp provides a much needed change of scenery and we seems to find new “challenges” every time we come.

    The gloomy morning dropped a nice frost on the dock. This made the bear crawling nice a slippery and added to our laughter.

    SPIT ON THAT!!