Category: Richmond, VA

  • Grass, Mud and a Hot Potato!

    24 Strong attacked DogPile in the gloom this morning.  Shovel Flag was planted and all PAX were ready to roll at 6:00AM sharp, BOOM!  Let’s mosey!

    Circle up at the near Carillon traffic circle for:

    KUBOTA Q!

    COP:

    Helicopters x 15

    Don Quixotes x 10

    Imperial Walkers x 15

    Pickle Pounders x 10

    LBC’s x 10

    hop over into the Amphitheater for:

    Mow the Grass Triple Check:

    Partner 1 – Hallelujah Run up the steps to the top and back down

    Partner 2 – Derkins with feet on the bottom step

    Partner 3 – Freddie Mercury’s

    Kubota passes the Q to:

    UPCHUCK Q!

    mosey to far Carillon traffic circle for:

    Golden Triangle:

    Polar Bear Crawl to first corner

    Run down road to second corner and perform 25 LBC’s

    Backwards run up road to third corner and perform 25 reverse crunches

    3 Rounds!

    hold six inches in traffic circle to wait for the six.

    Upchuck passes the Q to:

    GARBAGE PLATE Q!

    Mosey over to the stage behind the Carillon for:

    Slip in the Mud Triple Check:

    Partner 1 – Perform PLT’s

    Partner 2 – Spot partner performing PLT’S

    Partner 3 – Run 100 yards or so to tree line and back, slip in the mud.

    Plank-a-rama

    2 Burpees OYO because someone joked about something and Garbage Plate didn’t like it….I think???

    mosey over to Rusty Cage for:

    Grab Some IRON Triple Check:

    keep same partners

    Partner 1 – perform 7 pull-ups

    Partner 2 – perform dips

    Partner 3 – perform alternating shoulder taps in plank position

    Garbage Plate tosses Q to:

    HELIX Q!

    Mosey back into the Amphitheater for:

    Mow the Grass Box Jumps:

    1 x Box Jump on step 1

    2 x Box Jumps on step 2

    3 x Box Jumps on step 3

    Continue all the way to the top with 18 x Box Jumps on top step.

    Plank-a-rama and SSH to wait for the six.

    Mosey back to the flag where Helix tosses the Q to:

    PHONICS Q!

    3 Minutes of Mary:

    Carolina Dry Docks transitioning into Merkins x 10

    Left Side Plank Hip Dips x 10

    Reverse Plank Hip Dips x 10

    Right Side Plank Hip Dips x 10

    Plank and hold 2 Inches from ground for 10 count

    BOOM!  Done!

     

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

    Announcements:

    Please donate any Winter jackets, sweaters, coats to a cause that Marmaduke is collecting for.

    Hoedown 1 Year Anniversary in this Monday!  Lockjaw has the Q.

    CSAUP is on Oct. 20th at Forest Hill Park

    Kubota and Gumbo are running and finishing the Richmond half-marathon on Nov. 10th.

    It looks like Flange has his VQ at 45MOM on Oct 25th!  BOOM!

     

    NMS:

    What a great morning for an old fashioned beat down!  Cool, crisp, fall air with hardly any humidity!  Couldn’t ask for any better conditions, well, except for the tall grass issue that has plagued Dogwood Dell for the better part of the Summer and Fall.  The PAX did their best not to get lost in the grass in the Amphitheater.

    YHC had noticed on Tuesday that the Q sheet was empty for today’s Dogpile and YHC hated seeing that.  We all know that PuppyPile was happening today and usually when there is a PuppyPile, the PAX’s numbers are low for DogPile, and totally understandable because of the 2.0’s.  Well, YHC knew that he would not be attending PuppyPile because of his having to go to work immediately after DogPile, so no 2.0’s for him.  YHC took the DogPile Q with the intention of there being a low turnout and thus having a Hot Potato style Q.  Alas, the F3RVA PAX never disappoints!  24 STRONG, BABY!  BOOM!  Plus it looked like a great PuppyPile PAX, as well (MARV to write about that later!)

    T-Claps to Upchuck, Garbage Plate, Helix and Phonics for taking the unexpected potato and running with it.  And RUN we did!  3.2 Miles on my Garmin when we finished up.  Great job!

    Helix and Swirly just absolutely killed the Box Jumps!  Helix looked like a Kangaroo on those steps!

    Thanks to OBT for taking us out with a great prayer.  Also, Happy 48th Birthday to OBT!  Hope you have a great one!

    Way to work to everyone this morning!  Everyone looked strong physically and mentally.  Let’s take this strength and energy out into our daily lives and help others and help make this world a better place!

    Kubota

    keep posting!

  • 7 vs 10/20/30 x 5

    The title says it all really…Holland, out.

     

     

    (ok fine…)

    A seven-strong PAX lit up Twin Team this morning with an exploratory worthy of (stolen from?) River Run, with added benefits! It went down like this:

    The run route went up Twin Team, through Tarrington, eventually back to Bettie (just over 3 miles in all). Meanwhile, the Q had a 5-minute timer going, and each time it ran out, the PAX had 10 burpees, 20 WWIIs, and 30 mountain climbers before continuing on. It took the whole time, and it was decent.

    YHC continues to experiment with time-based beatdowns, and needs to run more. Shout out to Pew, guest starring from way down in Mobile, AL where he’s just started a new F3 community!

    YNWA

  • DogPile/PuppyPile – 9/29/2018

    Reminder:  PuppyPile is tomorrow at 7:05am right after DogPile!  Marv has the Q!

    Reminder:  DogPile will be Hot Potato after YHC begins.  YHC will take the first 15 minutes, then toss it to an unexpecting PAX member!  Three Q’s after YHC, 15 minutes each which includes any travel time!  Be Ready!

    Hope to see a large total attendance tomorrow morning with the nice, cool, crisp weather.

    Kubota

     

  • Here comes the rain…oops, maybe not

    4 men and 3 2.0’s wrestled their way out of the fartsack and into a wonderful morning, cool and crisp.  This is what the paper says we did.

    COP SSH x 10, LBC x 15, arm circles 11/4, small/big, reverso, DQ x 10, SSH x 15, Freddie Mercury’s x 10, Helicopters x 15

    Mosey to pavilion for Aiken Legs: 20 each-box jumps, split jacks, lunges and skull crushers, Al Gore for the 6.

    On your six for ABC’s, capital letters only, English alphabet!

    Mosey to corner of parking lot and partner up for Dora: 100 HR merkins, 200 LBC’s, 300 squats, switch from running a loop to lunging at midway point.

    Mosey to flag: 20 each: 2 count shoulder taps, American hammers, LBC’s hold 6 inches for 20 seconds, then everyone plank, while each member of the PAX leaps over those planking.

    COT, numberama, namerama, YHC took us out.

    NMS

    YHC sent out a message last night that the Creek might turn into one, with a 70% chance of rain at 5 in the morning.   Did this scare some PAX away?  The parking lot and grounds were soaked, but not a drop of rain fell during the workout.  There were some near collisions during COP with people going crazy with SSH.  Mudface and his clan also brought forth the 4th F with gusto–thanks fellas!  During ABC’s there were suggestions about doing the letters in Comic Sans or Wingdings, perhaps Cyrillic, or even Chinese.  YHC would be glad for any of those to take place, might need some visual aids to make it happen.  YHC had only planned to do a modified Dora, but the PAX crushed it so just made it a full, with the modification of lunging rather than running.  YHC is amazed at how slow some of his brothers lunge–must be paying attention to proper form?  The HRM were no joke, and after Aiken Legs and lunges, the 300 squats were tough to grind out, but as usual the PAX killed it.  There were more shenanigans while jumping over those planking, and most of the PAX wisely modified to elbow plank to reduce risk of injury.  Great effort today, gentlemen!  Thanks for letting me lead.

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

  • Ryder Cup Route

    24 men eager to get stronger and log some miles on foot or on wheels posted in the glorious Fall gloom of Mary Munford Elementary School.  A flag was planted.  Instructions were given, including printed turn by turn details for some.  And, boom its 0530, time to get going…

    https://www.mapmyrun.com/routes/copy/2258923801/

    The route was as set forth in yesterday’s Pre-Blast — a beautiful persimmon driver or fairway wood in honor of today’s start of the Ryder Cup.

    The five milers set a strong pace, led by Swirly, BT, Flatline and Spit.  They kept the sixers in view for quite a while, but ultimately the sixers pulled away in Windsor Farms led all the way by Saab and his hound-like sense of direction this morning.  Thanks to Swiper for speeding up and catching the aforementioned 5-mile crew that was ahead of us as they made an errant turn — not sure if they were just eager to get to the Inner Circle first or just looking for some extra credit.

    Kubota did his own thing and pounded out 5 milers.

    4 men (I think?) chose gears — TYA, Profit, Circle K and Pullout (Add in the comments if I missed anyone).   From the sounds of it, the route was enjoyed by all.

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile tomorrow after Dogpile
    • Hot Potato Q at Dogpile – Kubota has the reigns to begin.
    • Bring coats, jackets, sweaters, etc. (kids, mens, womans) to Dogpile or Gridiron and Marmaduke will pick them up and get them to shelters.
    • Healing Place 8K Training — see Swiper or his pre-blast for info.
    • CSAUP coming up 10/20 – see TYA for details
    • The funeral for LabRat’s father is today – keep him and his family in his thoughts and prayers.  Let’s show our F3 support by filling up the coffers of RAISE with donations in his memory – https://www.raisewithus.org/jeff-kenney-memorial-page.html

    Have a great day.  Tell your family you Love them.  And, of course, GO USA!

    No More Gumbo For You!

  • 24 Hour TimelimA

    6 souls posted for a wednesday hill run.

    TYA ran grove, Kubota, Swirly, Husky, Upchuck and Bootleg ran the hills of Hillcrest.

    Fun was had by all

    TYA OUT

  • Me vs. Me vs. KB

    It was the perfect storm of injuries, marathon training and the suck of the fartsack.  It finally happened.  One modern gladiator left to battle the KB, mano-a-mano.  Here is how it went down:

    • COP – SSH, IW, helicopters, merkins, LBC
    • KB escalator
      • 10 pullovers
      • Run the bus loop
      • 15 pullovers, 10 skull crushers
      • Run the bus loop
      • 20 pullovers, 15 skull crushers, 10 lawnmover pulls (each arm)
      • Run the bus loop
      • 25 pullovers, 20 skull crushers, 15 lawnmover pulls (each arm), 10 KB swings
      • Run the bus loop
      • 25 skull crushers, 20 lawnmover pulls (each arm), 15 KB swings, 10 sit ‘n presses
      • Run the bus loop
      • 25 lawnmover pulls (each arm), 20 KB swings, 15 sit ‘n presses, 10 weighted squats
      • Run the bus loop
      • 25 KB swings, 20 sit ‘n presses, 15 weighted squats, 10 weighted squats
      • Run the bus loop
      • 25 sit ‘n presses, 20 weighted squats, 15 weighted squats, 10 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 weighted squats, 15 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 KB American Hammers
      • Run the bus loop
      • 20 KB American Hammers
    • Drive home

    It was a quiet workout.   See the PAX next week.

    God is good all the time!

    Attila

  • Sometimes all you have to do is ask (Healing Place Training Team)

    Sometimes all you have to do is ask (Healing Place Training Team)

    For a number of years the Healing Place, a residential program for men in recovery from addiction, has had a training team for the Monument Avenue 10k. This year they are trying a team for the 8k race that is attached to the Richmond Marathon. They started on Saturday, but only six of the twelve residents who had signed up showed up. Yesterday I went to their all-hands-on-deck community meeting to try to recruit a few new men and remind the others about accountability. I told them to let me know if there was anything holding them back and we would find a solution. Afterwards two men said they were interested but didn’t have shoes. “Just show up” I said, knowing I had two days to figure something out and that F3 would be the first place to turn.

    This morning I made a request for shoes at 45 Minutes of Mary hoping to score some used but still usable donations. Who else but Hardywood offers a full carton of returned shoes that have been hardly been used. All those men had to do was ask, and all I had to do was broadcast that request. T-claps for Hardywood.

    If you are interested in running with the guys, the runs are on Saturdays through November 3rd at 7:30 AM. The Healing Place is on Dinwidde Ave south of downtown in the Blackwell/Manchester area. With the team so small and other running volunteers from the community, we don’t need more than three or four F3ers.

    There were also some men who wanted to know if it was possible to put together an evening run. Let me know if you are interested.

    To summarize:

    • I think we are good on shoes
    • I’ll find out if there is a need for clothing (shorts, sweats, etc.)
    • Reply in the comments if you are interested in running after work during the week, and which evenings/times you are available

     

  • PRE BLAST – RAMM — Ryder Cup Route

    All – here is the planned route for tomorrow’s RAMM run.  (scroll down for those who like turn by turn directions)

    https://www.mapmyrun.com/routes/copy/2258923801/

    It is a driver (sort of) in honor of the start of the Ryder Cup  that starts at 2:00 a.m. Eastern Friday morning.  Swirly should be up in time for the first tee shot.  Maybe he will broadcast coverage from Big Blue pre-run.

    Extra points for anyone in USA Colors and/or Golf Attire for the run.  See you in the morning!

    The attached route is for the 6-milers.

    5-milers (actually 5.37 so gotta bust it) – same route just without the  last lap around the Mary Munford city block.

    4-milers – same as 5-milers (no ending lap around the block) but at the beginning you will turn around at Patterson (not Broad) and head back and into Windsor Farms.

    Turn by turn:

    • Head northeast on Commonwealth Ave to Broad (or Patterson for 4-milers)
    • Turnaround and head southwest on Commonwealth back toward MM but continue across Cary Street into Windsor Farms – street name becomes Berkshire Road
    • Continue around on Berkshire Road (past Coventry Rd and past Dover Rd) until it turns into Sulgrave Road.
    • Continue on Sulgrave Road until it splits – stay left onto Canterbury Road
    • Left onto Cambridge Rd back to Berkshire Road
    • Left onto Berkshire Rd
    • Left onto Coventry Rd
    • Right onto Oxford Rd
    • Right onto Oxford Cir – continue around until Coventry Rd
    • Left onto Coventry Rd
    • Right onto Berkshire Rd and back to the Flag for the 4 and 5 milers
    • 6 milers do a last lap around Grove, Westmoreland, Cary, Commonwealth.

  • New faces at Timberwolf

    7 Warriors graced the Parking lot this morning shortly before 530.  With an introduction complete to Pew our brother in town from Alabama, we were off for a fall like morning beatdown.

    COP

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    Merkins x 10

    LBCs x 25

    Arm circles x 15

    Mosey to bottom of lot.

    Parking Lot 11s

    WWIIs and Box Cutters

    Plank

    Lunge half way across parking lot and back

    Mosey to bottom of bus Loop

    Triple Check

    Runner , Flutter Kicks, and Squats

    Mosey to bottom of hill

    As a PAX we work our way up the hill – Ass Kickers, High Knees, Bear Crawl, And Lunges

    Mosey to side of School

    Wall Sits for 30 Seconds  – the 5 burpees, 30 seconds of wall sits 4 Burpees, repteato down to 1

    Mosey to Tennis Courts

    4 Corners – Round 1 – 10 merkins, 20 Mountain Climbers, 30 LBCs, 40 SSHs

    4 Corners Round 2 – 10 WWIIs, 20 Flutter Kicks, 30 Box Cutters, 40 Jump Squats

    Mosey to Flag –

    1 Minute Left – Burpee Shuffle

    Numberama, Namerama, YHC took us out

    Announcements;

    Tool Bank HH – See Viral for details

    Coat Donations being collected on Saturdays – See Marmaduke

    CSAUP – Oct 20th

    Puppy Pile this Sat 7am – Marv has the Q

    NMS

    First of all welcome to our PAX brother from Mobile Alabama, it was great to have you out this morning PEW.  The Mobile F3 has been up and running for a couple of months now and they are leading on their own for the first time this SAT, awesome stuff and we wish them the best of luck, you guys will crush it.  Great to see Sparky back out this morning at Timberwolf.  The SOJ crew has passed the rule that he can no longer Q with coupons until he takes the pain to another AO first before returning back to Timberwolf, Sparky is up for the challenge so keep an eye on the Q sheet.  Gumbo and Rosie demolished the 11s like it was a walk in the park, way to work fellas. Beaker is getting stronger and faster and its awesome to see is growth and commitment, keep it up!  Always great to partner with Oyster and YHC loves the mumblechatter that comes along with it, and if youd dint know, Oyster is fast.  Strong work this morning fellas, its an honor as always to be allowed to lead this group.  make it a great day and be a beacon of light for someone who needs it today!  See you in the gloom!

    Duke