Category: Richmond, VA

  • A tour anyone ?

    7 strong posted this morning for a tour of Batteau and here is how it went down.

    Hot Potato Q – Swirly : COP – SSH’s Helicopters , Windmills, IW’s, Merkins , LBC’s. Exercise : 20 dips 10 derkins run from the pit to the top of the hill – repeat 3 times.

    FacePlant : run around the lake – alternating 5 burpees – 5 WWII’s at each light post.

    Sippy Cup : bear crawl up steps – run flat surface – pick up boulders – back down the steps. Lunges with boulders press shoulder to shoulder – walk with boulder overhead – boulder on shoulder back up the steps – deposit boulder.

    Posh – Ring of Fire – chose your style of merkin =10. Upgrade 40 flutter kicks – Doozy – 20 squats – Sippy – one foot hops – each foot.

    Back to the flag – Sippy took us out !

    Great job guys – way to work. Tried my best to recall all of what we did this morning – excellent way to start the week !

    Thoughts and prayers are with Exit Row at this time.

  • Fireman Ed is a Swinger

    Mid-July calls for all things baseball. Time for the F3 All-Star wiffle ball game. Hoedown was the venue. 05:30, 10 players took the field.

    Cleveland Indians Run: PAX lines up on top of the sidewalk railings while one PAX member at a time bear crawls through. Short circuit. Mosey to the playing field.

    BP/Infield: Willie Mays Hayes x 10. Helicopters x 10. LBCs x 15. Flutter Kicks x 20. Scorpion Kicks x 10

    F3 Baseball (Prostitute Style): 1 LBC at Home Plate. Run to 1B. 10 Burpees. Back to HP for 1 LBC. Back to 1B for 10 Burpees. Run 2B for 20 Merkins. Back to 1B / HP with exercises along the way. Repeat until you reach HP. 3B was 30 2-count American Hammers. HP was 40 WWIIs.

    Jose Cansecos (Jack Webbs): 1 to 4 ration. All the way to 10 Merkins and 40 Kneeling Arm Presses.

    HR Derby: Each PAX member sees 6 hittable pitches. Calls an exercise x 6 after their plate appearance. Exercises called: Merkins / HR Merkins / Monkey Humpers / Hitchhikers / SSHs / Imperial Walker Burpees / LBCs, among others.

    Handshake took us out.

    Announcements / Prayers: HDHH next Wed. at Palani Drive. 6 p.m. Ultimate Frisbee tomorrow at HBR. Bring a white and dark shirt. Prayers for Helix’s family, Wojo’s family, and all families that need our support. Prayers for our newest member, FNG Exit Row. Get well soon brother. Your’e one of us now. We’ve got you.

    Horse Skin: I always look forward to rolling out this beat down. Hard work on the front end repeats rewards on the back end. That’s what F3 RVA is all about. Push yourself. Have fun along the way.

    We saw some real talent on the field today. Kubota threw a no-hitter in HS, but YHC busted him up early today. Hits from both sides of the plate, despite his best efforts to lure me to the mound.

    Fireman Ed banged a few deep …

    Enjoy the day men. It sure was a fun start. For me anyway.

  • We should have never introduced the Pipe Loop to a new Q

    34 warriors, including a FNG and two 2.0s fought away the fart sack on a heavy humid Saturday morning. 6 days in a row of Qs made YHC dive deep into the rotation, but one of the best AOs in RVA always brings an arsenal of run friendly and ground and pound options to maximize an hour in the gloom.

    Mumble chatter up to 6:00, Let’s Mosey.

    COP

    Mosey to the Amphitheater, and work your way down to the stage. 2 Merkin buy-in at each step along the way (36)

    Welcome to DogPile, F3 Mission, F3 Disclaimer, Exercises:

    • 20 SSH
    • 10 DQs
    • 20 Russian Soldiers
    • 10 Merkins
    • 25 LBCs
    • 25 Flutter Kicks…. Warm? Let’s Go.

    The Thang

    Exercise 1 – Rusty Cage Triple Check

    3 sets of 5 – 10 – 20 OYO

    • 5 Pullups
    • 10 Bar Dips
    • 20 Box Cutters

    Exercise 2 – AMRAP Modified Cindy

    Mosey down to Pump House Dr. via the Pipe Loop, divide into two group, one of each side of the Curb. River side of the Curb embarks on a Modified Cindy AMRAP (as many reps as possible) consisting of

    • 5 Carolina Dry Docks
    • 10 Merkins
    • 20 WWII Sit Ups

    While the River side group AMRAPS the Pipe Loop side starts off with

    Exercise 3 – Jacob’s Ladder on the Pipe Loop (Modified)

    7 rounds Pipe Loop Run, each loop is finished with a Burpee Ladder

    1st Lap = 1 Burpee…… 7th Lap = 7 Burpees

    Pipe Loop Six is in? Groups switch exercises.

    Plankarama and Al Gore for the Six.

    With 8 minutes to go, YHC thought it be best if we take it easy back to the flag, 2 lines of Indigenous Peoples Runup the Toll House side of Pump House Rd. Kudos to the PAX for always empowering the Six to gut it out.

    Numberama, Namerama, YHC and Ollivander took us out.

    Announcements:

    Loose Goose in Charge of the Q Sign Up Sheet, Tell him who you are.

    T Shirts.

    Prayer Requests:

    Kryptonite’s Niece. Lift Alexis and her extended family up.

    What a week. Dog Pile always seems to hit a bit harder with the extra 15 minutes from the work week workouts. Nothing more powerful that the collective group

    • surrounding an FNG to lift him up while he’s gutting it out to the last second.
    • Embracing one of our own whose family is going through a personal hell.

    Leaning on each other is what F3 is all about.

    The Week* of Wojo is capped Monday evening at Punisher.

    Don’t fumble your weekend away. Enjoy it fellas.

  • Where is Saab going?

    In the 1 year and 2 months that YHC has been posting with F3, today was the first visit to Sunday Funday. 

    As YHC was coming across the Nickel Bridge at 6:55, Saab was spotted running across the bridge in the other direction.  YHC thought he had missed the one and only guy that showed up.  Not to be discouraged, YHC continued on to the parking lot only to see no other familiar vehicles, donning the F3 logo.  Again, to not be discouraged, YHC decided a run was still in the making. 

    As YHC got out of the truck, an unfamiliar face emerged from his truck and appeared to be glad to see me.  After a brief introduction, Marco Polo had made the trip this morning and was ready for a run on the trails.  We waited about 5 minutes to see if others would come in, then we hit the dirt. 

    We completed the full loop and were soaked in sweat by the end.  YHC reminisced from many days spent on those trails in the past on bike and foot, but hadn’t spent any time on them over the last few years. 

    As we completed the run, we stayed around a few minutes to stretch and talk.  As we prepared to leave, YHC turned around to see Flipper making his way back from a run.  Flipper arrived shortly after we got started.  As YHC was getting in his truck, Saab showed up from his long run.  We talked briefly, then YHC was off to meet the family for Church. 

    It was a great morning for a run and great to meet Marco Polo.  YHC really enjoyed the conversation and really glad to have the company. 

    YHC was not sure of the protocol for who writes this up, but it was better to get one in, rather than not at all.  Besides, it had to be longer than TYA’s post last Sunday! 

    Have a great start to the week!

  • Double Mint and Vinny Are Two Different People

    YHC arrived at 05:15 to see Swirly pacing in the parking lot. No Big Blue. Swirl Y ran over from DP. Spit’s car was already there. Spit banged out 9 plus miles today, including 4 before Breakfast Club. Sounds like Early Risers training to me.

    On the way back, YHC had to wait the whole time for the Six. Conveniently, I was the Six. At one point Double Mint noted that PAX members keep thinking he is me. Sorry brother, you ain’t me. Plus, it’s not really a compliment – for you that is.

    Great job today fellas – way to eat the heat.

  • World Domination

    9 Davillians and one sojourner showed up to assist YHC in closing out his fifth Q of the week. Spoiler alert, there was a theme!

    Mosey to slightly different part of the parking lot for COP: SSH, LBC, Merkin, Freddy Mercury’s, arm circles, DQ. Mosey to field for 4 corners: run to first corner, 40 LBC’s, bear crawl to second corner, 40 SSH, run to third corner, 40 Freddy Mercury’s, bear crawl to start, 40 low, slow squats.

    Adjourn to picnic area and count to 25! Skullcrushers (25 each leg), derkins, dips and calf raises, plank for the six. Mosey back to parking lot, bear crawl length of lot, stopping every 3 spaces to do 20 each of the following: HRM, crabcakes, flutter kicks, heels to heaven, diamond merkins, and toe taps, one exercise per stop, ending with toe taps.

    Mosey to flag for 7 minutes of Mary, exercises included boat canoes, tempo merkins, SSH, reverse crunches and LBC’s. Numberama, namerama, Hustler took us out.

    NMS

    YHC has been a fan of women’s soccer for about 20 years, ever since living in Chapel Hill, NC and attending UNC games, and have continued to watch World Cups and Olympics, where the US women have dominated. The 4 corners were representative of the 4 World Cup and 4 Olympic championships they’ve won, starting in 1991. In that first World Cup, they scored 25 goals, hence the picnic shelter number. Lastly, since the beginning of 2018, they have scored 103 goals while allowing 17, totaling 120, which is what the last exercises totaled.

    It was great to have Hustler back with the PAX again after a leg injury slowed him down for a bit, and we appreciate Doozy coming all the way to The Creek! The PAX crushed the workout. YHC is proud of having done 5 Q’s this week, and will do it again, just not very soon…

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

  • Revisiting the Pillars of Pain

    Nine of the faithful posted at GridIron last Saturday. Yes, it is horrible how untimely this post is. But, sh** has been crazy. In any case, YHC (Johnsonville) took the Q that morning, and this is sort-of kind-of what went down —

    COP Warmup with SSH, DQ, Imperial Walkers, merkins, LBCs, etc.

    Mosey toward pillars stopping at the bus road for traditional curb crawls up to 6 and back down. Standing mountain climbers.

    Continue mosey to pillars. Line up against pillars. AMRAP rounds for 45 seconds, with 15 seconds rest. Last 4 move to next available pillars between AMRAPs. Rotate through the following list, repeating until we reached the school’s rear courtyard:

    • Boxing cockroaches
    • scissor lunges
    • burpees
    • plank jacks
    • squats

    Mosey to the brick wall within the school’s rear courtyard. Standard 11s rotating between donkey kicks and derkins. This is the point where TP exited to earn his name. See below.

    Mosey back toward the VSF, stopping in the main GridIron field for a round of Jack Webbs.

    COT with YHC taking us out. Coffeeteria for most.

    Blue Moon brought his 20 year-old son, FNG TP, home from Hampden-Sydney College for the summer. Welcome TP. Admittedly, we struggled with a name for TP. But, he helped us out by taking an emergency bathroom break 2/3 of the way through the hour.

    Great work, men!

  • Windmills? Wojo Windmills?

    A mighty 9 posted for the Twin Team episode of the Week of Wojo. What awaited the PAX was a heavy humid ground and pound beat down. Kicking it old skool on an elementary school black top never disappoints.

    The PAX seemed concerned about the the many tolls a week of Q-ing can take on YHC, but before I could truly wallow, it was 5:30 and it was Go-Time.

    Mosey to the Bus Loop for COP

    COP

    Welcome, F3 Disclaimer, Exercise time.

    • 10 DQs (Saab Style)
    • 15 Russian Soldiers
    • 20 Imperial Walkers
    • 15 Windmills , Helicopters

    The Thang

    Exercise 1- Unnamed Countdown Workout

    Mumble chatter suggested “Wojo Windmills”

    Bear crawl across the BB Court, perform 10 (then 9, 8, 7,….1) of the following exercises

    • Merkins
    • Carolina Dry Docks
    • Jump Squats
    • 2 count Mountain Climbers
    • Box Cutters
    • Reverse Crunches

    Between rounds lunge back to the starting line, turn around bear crawl to the exercise zone.

    Al Gore for the Six.

    The PAX turned the Black Top into the Splash Zone. It was steamy.

    Exercise 2 – 11s

    10 Merkins to One WWII sit up, work your way to 1-10 with moseys to the other side of the court in between sets.

    Plank-A-Rama for the Six.

    Exercise 3 – Wall Sits/Squats

    3 minutes of Wall Sit Variations included one legged options.

    Mary

    Mosey back to the flag for

    • 10 BONUS DQs
    • 10 full count American Hammers
    • 25 full count LBCs
    • 25 full count Alabama Prom Dates

    Announcements

    • T Shirts – Get em’ while you can
    • HDHH coming soon.
    • Prayer requests: Helix and Family, YHC and Family, Ferguson Family, injured PAX

    Another beautiful summer morning in Richmond presented another opportunity to get better. 5 boot camps in a row certainly provide for some new aches and pains, but it’s a solid reminder if you ain’t fightin’ through the pain, you ain’t livin.

    Just Keep Livin’, Fellas. Each and every day. See y’all tomorrow at Dog Pile.

  • Holy Humidity!

    18 strong posted at RAMM for either a normal run, an early run, or a ride on two wheels.

    Routes:

    4 milers: Commonwealth to Monument to Arthur Ashe Blvd and back

    5 milers: Commonwealth to Monument to Allison St. and back

    6 milers: Commonwealth to Monument to J.E.B Stuart monument and back

    A simple route from a simple Q!

    Numberama, Namearama, Announcements and Wedding Singer took us out.

    Announcements:

    Get your Dogpile and Mosey On T-shirts on order while you can!

    Next Roller Coaster/HDHH is July 24 at Palani Drive at 6pm.

    Continue to pray for Helix’s daughter and several PAX members who have injuries/ailments.

    Happy Birthday to Wheelie!

    Happy Anniversary to YHC and M!

    NMS:

    YHC saw that the Q sheet was open at 5:05am this morning. YHC doesn’t like seeing blanks on the Q Sheet, so there you have it. There wasn’t much planning in the route today. Just a simple out and back with lots of humidity.

    Saab, Swirly and Lockjaw hit the early run and got in 7.5+

    No Tools, Mongoose and Pullout hit the streets on two wheels.

    The rest of the PAX took on the normal run.

    Enjoy your day, fellas and SYITG!

    Kubota

  • Luck of the draw

    Eight men shook off the fartsack and fought through the humidity to help YHC with his first Anvil Q.

    Mosey to area by flagpoles for COP: SSH, merkins, arm circles, LBC’s. Mosey to inner courtyard, where we would stay for the rest of the time. Pull out the cards, time for some fun. PAX took turns selecting cards, first set of exercises was ranger merkins, mountain climbers and alternating side squats, do 5, 10, 15, 20 LBC’s, then 10, 20, 30 and 40 LBC’s. Repeat this sequence with squat thrusts, oblique crunches, and backward lunges, then standing lunge, Helix squat and monkey humpers, wrapping up with merkins of the Chuck Norris, diamond and regular varieties.

    YHC then drew 6 more cards, and PAX did 30 of each: Freddie Mercury’s, Smurf Jacks, calf raises, jump squats and backward run, then finishing up with holding low plank for 60 seconds. Mosey back to flag, numberama, namerama, YHC took us out.

    NMS

    Day 4 of Q week for YHC had me out of ideas and tired from staying up late for my 2.0’s swim meet (though Corned Beef and Marco Polo were there as well, and they crushed the workout). Days like this are why YHC bought the workout deck! It can be very cruel, as 3 types of merkins in a row was rough, as were monkey humpers after lunges and Helix squats. The PAX did a great job, and Trout showed he knows how to bring it and embrace the pain–great effort! Wrapping up the week at The Creek tomorrow, hope to see many of you out there!

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