Category: Richmond, VA

  • Simple but effective

    14 eager SOJ men posted to NoToll this morning for a heaping helping of Gumbo.  It was served as follows:

    Mosey to the backlot for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • HRMs
    • LBCs
    • Freddie Mercuries at varying speeds

    THANG:

    Modified 4 Corners

    • Round 1: Do 10 merkins in corner 1 and run to corner 2 and do 20 WWII sit ups, then run back to corner 1 and plank for Six.  After everyone is back, 10 Alternating Shoulder Taps IC.
    • Round 2: 10 merkins in corner 1, 20 WWII in corner 2, run to corner 3 and do 30 single-count mountain climbers, run back to corner 1 and plank for six.  10 ASTs IC as a group.
    • Round 3: 10 merkins in corner 1, 20 WWII in corner 2, 30 mountain climbers in corner 3, run to corner 4 and do  40 SSHs, run back (the long way) around to corner 1 and plank for the six, 10 ASTs IC as a group.
    • Round 4: 10 merkins in corner 1, 20 WWII in corner 2, 30 mountain climbers in corner 4, 40 SSHs in corner 4 – spring AYG short length to corner 1 to complete the BOX and do 5 Burpees.

    Pavilion Dora

    Partner up and complete, as a group, 100 box-jumps/step-ups, 200 incline merkins and 300 single-count flutter kicks while alternating sprints across the field and back.

    ROF

    Circle up in the grass for 2 rounds of ROF.  Starting on your six and holding six inches, 10 box cutters and pass it around – plank after  you complete the box cutters, then half-way through the second round started and 10 merkins started chasing the box cutters.  Pop up to Al Gore when you finish your merkins.

    Times up – AYG back to the SF for COT, COR, NOR and YHC took us out

    Announcements:

    NMS:

    Great crew this morning for another great morning on the NoToll fields.  We logged some miles and got some pain in as well.  Rosie has a springboard on his back and can crank out WWII sit ups like nobody’s business.  He smoked the 4-corners.  Flange was right on his heels.

    Great to have Dr. Tryhard and Draper back out.  Hope you guys are settling in to being regulars like Doozy appears to be doing.  Great job.

    Have a great day men.  Remember – exercise some patience with someone today!

    No More Gumbo For You!

     

  • 5.0 is in our spot

    9 strong came out to enjoy the perfect fall weather with 65 degrees and clear skies greeting the PAX at Heartbreak Ridge.  It went like this:

    COP:  SSH, Don Qs, Merkins, Helicopters, Freddy Mercurys, Imperial Walkers (aka upright freddy mercurys??)

    Mosey to Pemberton loop – Dora 123 of 100 HR Merkins, 200 Jump Squats, 300 LBCs.  Back to front of middle school for some bench fun:  10, 15, 20 of:  Box Jumps and Derkins.  Then head down to Jerkin Gym: 3 Sets of 8 Jerkins.  Quick trip to Heartbreak Hill, up 1 time 10 WWIIs at top, back down then 10 Burpees at the top.  Back to Jerkin Gym for 2 more sets of 8 then back to flag for some Mary.  Loose Goose took us out.

    NMS – Great to have 9 out this morning.  Good mix of newer PAX and HBR veterans.  YHC arrived early to find Handshake having secured the AO but 2 of Henrico’s finest parked in our normal parking spots.  They stayed there until 5:28 then sped off, having entrusted the AO to the PAX.

    The 100 Hand Release Merkins caused some groans from the PAX during the Dora.  YHC continues to find a use for that Pemberton side of the AO but so far not much luck.  The Jerkin Gym was extra fun with fresh cut grass to stick to your shoes and any other body part that came in contact with the ground.  YHC finally got to meet LeTigre, he put in solid work as did all the PAX.  Good to see Loose Goose back out at HBR.  Apologies goes to Garbage Plate for us not getting in any Benchkicks, I know he was looking forward to those.

    Announcements:  CSAUP run on 10/20 and October challenge of Run a mile daily are up.

  • Sweet Sixteen and a Splinter Special

    With no official Q identified, YHC begrudgingly took the reigns and called “Mount Henrico” to the 16 runners and bikers (Spider Gears anyone?).  Those desiring directions were told to ask a friend.

    Announcements:

    • CSAUP on 10/20.  Run, bike, walk to TYA for additional details.
    • Double-dip opportunity on Saturday.  See Swiper to join the running team supporting those recovering from addiction.

    Saab abides

     

  • EF’s Playroom

    4 strong converged upon the pre-fartsack PM gloom at Punisher for a beautiful October beatdown.  EF planted the Flag.  Here’s how it went down.

    Short mosey to front field

    COP (IC)

    • Copperhead Squats
    • Arm Circles
    • SSHs
    • Imperial Walkers
    • Merkins
    • Mountain Climbers
    • LBCs

    Mosey to Parking Lot

    • Sprint 1/3, Mosey 2/3
    • Sprint 2/3, Mosey 1/3
    • Sprint 3/3

    Mosey to Picnic Tables

    • 11s – Dips and Box Jumps

    Mosey to Blacktop to Find EF’s Playroom Full of Toys

    Conveyor Belt

    • PAX 1 – Sledgehammer Tire Slams
    • PAX 2 – Burpees
    • PAX 3 – Jump Rope
    • PAX 4 – Dribble Down Court –> Make a Lay Up

    Repeato Twice More (Free Throw, Lay Up and Free Throw)

    Mosey to Bus Loop

    Ark Loader

    • Bear Crawl
    • Duck Walk
    • Crab Walk

    Reverso

    • Crawl Bear
    • Polar Bear
    • Bunny Hop

    Mosey to Front of School

    Partner 1 Exercise/ Partner 2 Run to Far Tree and Back

    • Wall Climbs
    • Flutter Kicks
    • People’s Chair
    • Box Cutters

    Mosey to VSF

    Mary

    • Partner Dying Cockroaches 3×20

    Numberama, Nameorama, COT

    MOLESKIN

    A long five morning absence from the gloom had YHC chomping at the bit for a beatdown and some F3 brotherhood.  Afternoon check of the Q sheet showed no official Chum Q, let’s give him the night off.  YHC couldn’t have asked for better Sunny and 70 F3 RVA weather.  Offshore once again reminded YHC that he’s faster.  Chum smoked the PAX in 11s, and Kru slings a sledgehammer like he’s been laying train tracks all his life.  Wilson’s partner dying cockroaches seemed to be a hit.  As always, YHC appreciates the chance to lead.

    ANNOUNCEMENTS

    CSAUP October 20th

     

  • PAXsmart

    Credit to all for staying home two Mondays ago when tornadoes were dropping into Richmond.  YHC posted at Linwood Holton long enough to establish that nobody else would be posting and headed home for cover.  Last Monday, we assembled a PAX of three and did the following:

    COP in the front schoolyard with some of the usual.  Mosey to the bus loop for a double ladder involving Merkins and Squats.  One Merkin followed by a mosey down the bus lane to a point and then one Squat.  Back to the starting point for two, and so on until 21 of each were completed.  Jog around the school to the outdoor classroom for Mary on the “dry” picnic tables – Pole Smokers and LBC variants mostly.  Finish at the nearby school wall with People’s Chair and Monkey Humpers, alternating.  COT and YHC took us out.

  • Some miles between the rumblings

    4 River Run regulars (now that Sugar Sock is a Monday regular!) posted to BWES to log some miles.  A simple 4-mile out and back route was called by YHC with the 5s and 6s adding mileage at the JRHS track as desired or as time would allow.

    Great morning for a run.  Unfortunately, YHC caught a case of the J-villes and had to veer off course and make a pit stop….Fortunately, the mid-way point of the course was .2 miles from YHC abode, so comfort was not far away.

    YHC has heard the saying that the aftershocks are worse when describing the damage from an earthquake…well, first-hand experience confirms that saying this morning.  Rough one all around, but we still managed to log some miles.

    Great work guys…YHC will keep a closer eye on his diet next weekend.  A 7th birthday weekend, wreaked havoc on me this morning.

    Announcements:

    • Bring jackets, coats, sweaters, etc. to Marmaduke on Saturdays
    • CSAUP 10/20
    • Healing Place training – see Swiper
    • October challenges — 1 mile per day and maybe a Garmin group steps challenge?

    No More Gumbo For You…until Tomorrow!

  • No Swirly But Plenty of Poison Sumac

    Five Monday morning warriors – one covered in poison sumac – posted for the customary Batteau hot potato beatdown that went a little something like this.

    COP: Imperial Walkers IC x 15 / Helicopters IC x 15 / Russian Soldiers IC x 15 / Merkins IC x 10

    Mosey to bottom of maintenance hill. All trees on the left perform 7 merkins. Lunges in between. Repeato back down the hill with 7 merkins and Russian Soldiers.

    Mosey to bottom of Love Hill. Partner up. Partner 1 runs to top of hill and back. Partner 2 crawl bears. Switch and repeat. Next round Lunges. Third round triple jumps. Complete to the top of Love Hill.

    Mosey back to bottom of maintenance hill. PAX grabs rocks. 20 overhead rock slams. Carry rocks to tennis court. Partner up. First round. Partner 1 runs suicides while Partner 2 planks with rock on his back. Second round Partner 2 elbow planks with rock. Third round Partner 2 planks with right hand on rock. Fourth round Partner 2 planks with left hand on rock. Ditch rocks. Plank up – wide. 10 merkins with left leg off the ground. 10 merkins with right leg off the ground.

    4 corners x 2: 5 merkins. 20 LBCs. 30 squats. 10 Merkins.

    Back to the Flag – ABBA took us out.

    CSAUP – 10/20. See TYA.

    MOLESKIN: Last Wed Flatline took us over to the water reservoir at WDog. A simple yet lethal triple check. After sliding down that hill three times YHC worked up a bad case of poison sumac, or whatever. Admittedly, YHC gets said poison whatever, whenever the word is uttered. Y’all don’t want to see where it is, just know it’s there, and it’s bad. Typing this BB from the docs waiting room, looking oh so forward to that steroid injection. Good times.

    Aside from that, we all wondered where Swirly was. Glad to know he was up and at em at Hoedown. Congrats on one year out there to Tuckahoe’s finest.

    Make it a great week men!

  • One Year Down at Hoedown

    A dirty dozen left the fartsack to embrace an anniversary beat down on this fine October morning.

    COP – Mosey to the front of the school

    • Arm Circles
    • Don Quixote
    • Hillbillies
    • DRMs
    • Crab Cakes

    First order of business – 11s!

    • Box jumps on the front steps
    • Abyss Merkins on the bike rack

    Drop down to the visitor parking lot for the following:

    • 20 right oblique crunches
    • 20 PLTs
    • 20 left oblique crunches
    • 20 PLTs

    Back to the field of darkness, lining up along the long side of the field.

    • Anhinga half way (army crawl with burpee popup every 10 paces) and sprint the rest.
    • Karaoke back
    • Polar Bear half way and sprint the rest
    • Karaoke back

    Partner up for team 4 Corners.

    • Pull ups, leg lifts
    • Box jumps
    • Dips
    • Derkins off of the swings – 20

    The derkins set the shifts in stations while all others are AMRAP.  Partner 1 performs 20 and runs to relieve the pull up station, who then relieves box jumps, and finally dips are relieved.  One revolution through.

    Mosey down to the Jerkin station.  Two sets of 7 for each partner.

    Over to the horseshoe for Triple (or Quadruple) Check.

    • BTTW
    • Flutter Kicks
    • Run the Horseshoe
    • Extra Donkey Kick station

    The Moleskin

    It’s amazing how much ground can be covered in one year.  This AO provides no exception.  Fueled by a Tuckahoe Takeover Q week and strong since inception, this AO truly provides a community workout with many Pax able to run/walk there.  A great way to kick off a week with a great group of guys.  Besides it’s F3RVA’s darkest AO with a true representation of Gloom.

    It was good to see Swirly out to Hoedown this morning.  Sleeves were optional.  This was his first visit to the Hoedown except for the CSAUP exchange zone that will be remembered as Ronnie’s finest night.

    Pew was up from Mobile where he is doing good work starting that region.  We may see him at a bootcamp tomorrow (Heartbreak or No Toll), so keep a lookout.

    Time to Taper,

    Lockjaw

  • 47 1/2 Hour Grace Period

    Were there times over the last 47 1/2 hours that I could’ve written this PuppyPile Backblast? Absolutely? But that time would’ve taken away from weekend family time…time sitting on the couch watching football, time where the family is watching me do yardwork, time where I’m sitting on the couch watching the US get hammered in the Ryder Cup. And ultimately, wouldn’t that crush the spirit of PuppyPile? Spending quality time with our kids, not on the computer typing away like we do all day.

    Which leads me to this handy new revelation–the new IOS on my phone has a “screen time” measuring app–so it tells you how long you’ve been on the screen. It’s scary! Did I really spend 4 hours on my screen? That seems a bit excessive. Maybe it counts my son’s IPad time as well? I hope so.

    All that being said, a hearty crew of 34 dads and their beloved 2.0s gathered at PuppyPile 47 1/2 hours ago to grind out a 55 minute bootcamp.

    The THANG

    COP
    Twelve Side Straddle Hops
    11 Helicopters
    10 Donald Quixotes
    15 Arm Circles Forward
    15 Arm Circles Backwards
    15 Hillbillies
    5 Mercans

    Mosey to the large field in front of the Carrillon (which was half mowed, for those wondering)
    Partner Carry (2.0s on the backs of 1.0s) to the end of the field (traversing the 2 feet of grass). Run back. Head North again on the field. Partner Carry Back. If more than 1 X 2.0, the other 2.0 does side straddle hops while the partner carry is going on.

    5 X Boo-yah Mercans

    Relay race–Down and Back X 2 while partner(s) are doing a mini Bernie Sanders up and down the small hill in front of the Carrillon.

    5 x Boo-yah Mercans

    Hot Potato to LockJaw

    Partner Up someone of similar size. Wheel Barrow from west and back east on the halfway mowed field. At the far west side, 5 X Boo-yah Mercans.

    Wheel barrow back east and do 20 PLTs (I think, I mean, it has been 47 1/2 hours).

    Mosey to wooden stage behind the Carrillon.
    At this point, Splinter does this really peculiar interpretive dance, on the stage, to a Lady Gaga song that none of us knew. It was definitely something different, and its up for debate on how it fit into the Q, but it did allow us some time of reflection and it may have brought me closer to my Veep, my 2.0. Either way, thanks Splinter for that 4 1/2 minute rest.

    Touch a Tree–
    Touch 5 trees while doing donkey kicks
    Touch 6 trees while doing scissor kicks
    Touch 7 trees while doing WW2 sit ups

    Hot potato to Splinter
    Did a triple check variation with only two people. So a double check
    Run to the Carrillon fence while partner is on the stage doing WW2 sit ups
    Run to the Carrillon fence while partner does XXXXX
    Run to the Carrillon fence while partner does “Man Ups” (A Man Up is where you hoist yourself onto the stage and then jump back down. It’s like a box jump but you use your arms).

    Mosey to the half mowed field.

    Separate teams to 2.0s vs 1.0s. And what would a PuppyPile be without a vigorous game of sharks and minnows. This variation was that the sharks were bear crawling and the minnows were crabwalking. This made it extremely challenging for the minnows as a bear is much quicker and more agile than a shark. Splinter called an audible, extended the field and we all went back to the old school bear is the minnow and the shark is crabwalking.

    Back to the flag.

    Burpee Lake was pretty dry…so didn’t have a chance to use that one this time.

    Sorry for the late, Q, everyone…thanks again for coming out. It’s terrific to get the kids out there in the gloom.

  • Training Day for October Challenges

    4 trail runners were graced with a cameo from F3RVA royalty to make 5 strong on the first day fall actually had a fall like feel.  Spoiler alert:  Sippy Cup was there!!!

    Route:  North Bank to T. Potter bridge and home on Buttermilk with a little Lariat loop just for fun.

    NMS:  Great day.  I was actually surprised by the lack of pax this morning, given how comfortable it was.  Good to meet Foley, and catch up with Pert+ after his big weekend of races.  Surprise showing by Sippy Cup, who ran a couple miles with us before he had to break off.  Pert+ and Foley set the pace, dragging Shakedown and Lab Rat along for probably the quickest pace trail runs I have been on.  Including water stops and more than a couple flying EH attempts by Shakes, we stayed below 11 minute miles overall.

    Among many things discussed, Shakedown and I decided we are in for a mile a day challenge starting tomorrow, along with the super secret probation challenge on the F3 RVA Garmin site for the most steps in a month.  Good luck to all!

     

    Apology of the week goes to Sippy Cup for being called F3 Royalty.  Lab Rat knows you are actually a hard working blue collar F3 pax member, but poetic licenses were taken.

     

    Lab Rat apologizes…