Category: Richmond, VA

  • The Merkin Row Murph

    8 Davillians including one FNG, arrived for this months edition of the Kettlebell Murph

    This is how it went down:

    THE MURPH +

    1 mile run (well about 3/4 mile) – Loop around the school, through the bus loop, and around the parking lot two times

    50 (single count) Merkins Rows (To celebrate YHC’s 50th Q this year)

    10 Rounds of the following:

    • 10 Sit-up + Press
    • 20 Lawnmowers (10 each arm)
    • 30 Goblet Squat

    1 mile run to finish (this didn’t happen)

     MOLESKIN

    It always seems the reason why the PAX never finishes the Murph is the fact the mumble chatter is non stop. This week was another example of this is.

    It all got started with Mudface (prior to the workout) complaining about the rock Rounders gave him during the convergence on Monday. Oh look who just pulled up, Rounders! Rounders denies this fact.

    YHC knew he would hear complaining about the Merkin Rows from the PAX and off course Mudface lead the charge with that. On the subject of Mudface he became a very proud Dad today witnessing Chewy doing thing he be waiting on: Good form and making fun of No Idea.

    Rounders decided to take it easy and not bring his 50 lbs kettlebell today. Good we didn’t need another bloody nose today

    Welcome to Mayhem. He both a pastor and an Allstate agent. He was not originally named Mayhem. Rounders thought he said his name was “J-Wow” during the COT and No Idea mentioned there is a Rock in their commercials so J-Rock became the name.  After thinking it over YHC decided that Mayhem would be better since those commericals are better well known.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Always Learning

    19 studs got the day started the right way with a beatdown that went something like this:

    15 Burpees OYO (1 burpee for each BRR runner (12), BRR driver, and BRR logistics dude)

    Mosey to the first circle for COP.  Exercises included Invisible Jumprope, Merkins, LBCs, Fire Hydrants, Arm Circles.

    Mosey to the field for 4-3-2-1.  Consists of 4 suicides with 25 WWII situps after each suicide, 3 Bunny Hops across field with 25 flutterkicks at each end, 2 Lunges across field with 25 Freddie Mercuries at each end and 1 bear crawl across field with 25 LBCs at the end.

    Mosey to bottom of amphitheater for four corners.  Corner 1=10 merkins, Corner 2=20 WWII, Corner 3=30 LBCs, Corner 4=40 squats.  Reverso starting with 40 squats and progress back through all corners.

    Mosey to other side of Carillon for Touch a Tree.  Partner up.  While one partner is holding six inches, other partner touches 3 trees.  Repeato with six trees and nine trees.

    Audible due to time constraints and mosey back to flag.

    Numerama, Nameorama, Swirly took us out with a prayer.

    Announcements:

    BRR this weekend.  Prayers for all participants to be safe.

    F3RVA 4 year Convergence – Sept. 22 – See Phonics for details

    CSAUP in Oct.-Run till you drop, Beer run, Donut run.  See TYA, Honeydo, or Bleeder for details.

    NMS:  Three weeks ago, YHC had the Q at WDOG, just returning from the beach.  Unfortunately, YHC overslept and YHC had to place a call to Swirly for some coverage. YHC is thankful for the PAX stepping in with a Hot Potato beatdown.  Today’s beatdown was what YHC had planned then and some of the exercises YHC gleaned from the 7 gymnasts and 1 field hockey player that YHC had the privilege of spending a week with while on vacation.  Stealing exercises from the 2.0s is not something new for YHC as YHC has introduced the PAX to Chicken Peckers (I still like saying Chicken Peckers), Self Destruction, etc.  Today the PAX was introduced to Fire Hydrants (think of a dog at a fire hydrant) and 4-3-2-1.  It is commonly thought that 2.0s learn from parents, but YHC is constantly learning from YHC’s 2.0s by observing how they interact with their friends and teammates, discussing what it important to them and asking questions about how they would approach situations.  As Swirly perfectly said this morning, this F3RVA group challenges us to be better men, but not be better for ourselves.  F3 is about being better for someone else such as your M, 2.0s, PAX members, co-workers and some stranger you may meet.  Sometimes being a better father includes learning something new from the next generation and I learned some new life lessons about myself from a great group of girls while on vacation.  YHC encourages all PAX members to go give your 2.0s a kiss, listen and observe your 2.0s, challenge yourself and your family, and you may become a better father.

    As always, I consider it a privilege to lead the finest men in RVA.  Thanks for the opportunity.

    Circle K

  • “I’m not a good bus driver.”

    YHC arrived this morning with Gumbo right behind and a CCPS bus driver approaching us, to ask to park along Midlo Pike because a lot of buses were moving out and she stated, “I’m not a good bus driver.” Scary…….poor children that have to ride her bus! She did perform her safety inspection with finite detail.

    5 SOJ Troopers posted this morning in order for hump day to start out right! 0530…and off we went. Mosey down to bus loop at front of MMS for COP: x 15 invisible jump ropes, x 15 Russian Soldiers, x 15 arm circles (forward and backward), x 16 copperhead squats, x 15 box cutters, x 15 flutter kicks. Let’s get to work…..

    Seek and Find: Exercise 1 x 25 Carolina Dry Docks and touch a sign that says “Midlothian” and run back to start. Exercise 2, x 25 LBC’s and touch a bus and run back. Exercise 3, x 25 Plank Jack’s and touch a road sign, run back.  Exercise 4, x 25 Flutter Kicks and touch a sign that says “school”, run back. Time to mosey to the back of MMS and the track!

    Exercise and Run: Exercise 1, x 200 LBC’s and run 2 laps around the track and plank when finished. Exercise 2, x 100 SSH’s and run 2 laps around the track. Exercise 3, x 50 Merkins and run 1 lap around the track. Exercise 4, x 100 Flutter Kicks and run 1 lap around the track. After last lap, Slim Shady asked, “How long have you boys been running?” Ha, ha, ha………just keep posting Slim Shady.  And as the PAX moseyed back to the flag, time expired, 0615!

    Number-ama, Name-r-ama, Announcements: BRR this weekend. GOOD LUCK! 4 yr F3 RVA Anniversary on 9/22. See backblasts!

    YHS took us out.

    NMS-Johnsonville, great to see you at SOT this morning! It has been too long! Gumbo-YHC express’ your sentiment about wanting to stay in the fartsack but had the Q and you posted. NICE WORK!

    Tobit….running like a gazelle as usual. Impressive young man!

    Slim Shady….yes, all of us have been running for awhile.  As you continue to post Slim, it gets easier. PROMISE! Great to see back after yesterday’s Old Glory!!

    Gumbo, YHC always enjoy sharing the track with you. Keep being outstanding!

    Boys, we are blessed to have started our day out this way. Keep shining the light!

    Only those who post understand!

    Loud and Proud,
    Flatline

  • Track Beast, The Hard Way

    A PAX five strong arrived for the first day of school: “lunch packed up, shoes tied tight, hope I don’t get in a fight…”

    While this morning’s beatdown was short on obscure trivia, YHC did his best to make up for it in sweat and effort, as we did things The Hard Way. Here’s what went down:

    Mosey down beside the track for COP: SSH, Helicopters, DQ, LBCs. Mosey on track to a 50-yard line for a Track Beast…

    Track Beast works the same as any other beast, just with more running. Stations at each corner and 50-yard line, and PAX performs six of the given exercise at each station, completing a lap in the process. Since we were doing it The Hard Way, each exercise compounds on the previous, so that each station on the final lap had:

    • merkins
    • squats
    • WWIIs
    • mountain climbers
    • American hammers
    • burpees

    Time was called as PAX worked to finish up this final round – which means the might roar of the Track Beast will be heard again at Heartbreak Ridge. Unfinished business and all that.

    MOLESKIN

    Couldn’t think of a better way to start a new school year than taking the Q this morning! YHC is really getting into these intensive 45 minute-long activities that the PAX has to really push to complete! As Fall approaches and the heat and humidity subside a bit, this will be a bit more tenable. But in the meantime, keep the sweat rolling.

    Shout out to Loose Goose for staying the course amidst a tight squeeze or two.

    YNWA

  • Dirt Church, Happy Birthday Edition.

    While most of the congregation was away enjoying the fading last days of summer down at the Rivah, a couple regulars, a newbie, and a test driver started Sunday in the woods.

    Profit** brought a couple different bikes and a guy who will end up buying one of ’em.  And even though we’ve seen him a bunch of times, neither Profit nor I recognized E.F. Hutton, who decided to have his first real mountain bike experience with us.    Maybe it was the beard that threw us… maybe the lack of glasses (he wears glasses, doesn’t he?)… either way, there he was, all primed and ready to go.

    The day prior, three new trails were unveiled so we figured why not give some of ’em a whirl, and we planned to ride them until we read the sign that said “Most Difficult” with the black diamond and the skull & crossbones, and such, so we noped out of those, but instead decided Sunsetter’s brand new extension would be just fine for us.  And it was.  Sunsetter from the very top should be on everyone’s list.  They added not quite a mile to it, all as flowy as the rest, with just a few rock garden’ish things to contend with.  From there we did the usual route: Bell Return, Blueberry Hill, and just to leave with smiles on our faces, Blue Jay Way back out.

    You couldn’t tell that Hutton had never ridden his bike in the woods.  No slouch at all.  Couple more Sundays and he’ll be killing it.

    Eleven point seven miles, six hundred feet of climbing, in an hour and a half.

    ** Sunday was his sixty-friggin’-third birthday.  Even in the wrong shoes, he was pretty much killing it on the 29er.   HBD!

  • Iron Pax Modified

    7 Davillians where able to make it out on the first day of school and enjoy the last workout of the summer.

    This is how it went down:

    Mosey to the track next to Cool Spring ES

    COP (ALL IC) – SSH, DQ, LBC’s, Dying Cockroach, Imperial Walkers, Arm Circles

    THANG

    4 Corners (with a Iron PAX twist)

    While running around the track stop every 100 meters and complete exercises:

    1. 25 Pull Ups
    2. 25 Merkins
    3. 25 Squats Thrust w/ Coupon
    4. 25 Lunges then sprint 25 yards

    Rinse and Repeat till Q called time

    PAX then mosey back to the SF while switching who would be hallelujahing the coupons

    Numberama, Namerama, Announcements, OPUS took us out

    MOLESKIN

    Last week was the finally week of the nation Iron PAX challenge and since YHC did not have a bootcamp Q a “modified” version was put together so those not participating (everyone but YHC) could enjoy.

    The orginal challenge calls to complete 1 mile run then 50 pull ups, part 2, 3, 4 four times, follow by another 50 pull ups, and finish with a mile run. The PAX was able to get the 2 miles completed and 3/4 of the exercises while focusing on form. Not bad!

    Flounder asked why the PAX seemed light today. Since he is a double hate with no kids, we had to explain what happens on the first day of school.

    TClaps goes out to Spike today who not only crushed the workout but ran to the AO and back giving him a total of 4 miles.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • No Visitors for the Ghost Flag…No Problem, we’ll just do an Old Glory

    14 SOJ redwoods rose for the occasion and to defend the Ghost Flag against any and all comers.  There were none, but we were ready nonetheless.  So, while YHC had a variation of an Old Glory in mind for the Ghost Flag competition, given that home turf didn’t need defending, I decided we would just do the good old fashioned Old Glory itself….always a crowd pleaser and it has been a while.

    Getting right down to business, YHC grabbed Old Glory and took off for the fields in the back of NoToll.  This was the first Old Glory for a handful of guys – Doozy (of course), Slim Shady and maybe Cerano and Beaker.  Maybe for others also  as I didn’t see Posh, Olivander or Flatline listed on the spreadsheet — although that could just be that history has not been recorded.

    Gents, this is truly a You vs. You workout.  What is also great about Old Glory is that you can see results.  I forgot to everyone’s laps, so click on the Google Sheet below and add your own or leave it in the comments and I will update the spreadsheet.

    https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit?ts=570f9ddd#gid=1836884263

    We finished with Indian Run style for our last mile and then a few minutes of Mary and some variety tempo Freddie Mercuries to close it out.

    COT, COR, NOR and YHC took us out.

    Announcements:

    • BRR is this weekend.  The F3RVA team is strong is going to kill it…as long as they don’t let Saab behind the wheel!
    • F3RVA 4-year anniversary coming up, Saturday, September 22 at Dogpile – workout at 0600.  Run/Race (maybe teams?) at 0700 and Fellowship/cookout at 0800 — In the FALL (if that is what we are in) it is never too early on a Saturday morning to crack open a beer and fire up the grill!
    • CSAUP 10/20 — running and more running…Wilson’s dream day.
    • The Ghost Flag will be up for grabs again soon…stay tuned.

    NMS:

    First and foremost, it was hot, it was muggy and the fields of NoToll were wet…so, in other words, all was right in the world.  The sprinklers provided optional relief from the heat if you so chose and left some serious muddy spots to watch out for.  Olivander found the drainage area earlier on.  After that who cares right?

    It was great to get a few miles in and work the body out along the way.  I hoped the few BRR guys would pace themselves and leave some in the tank for Thursday and then Rosie and Honeymoon left the group in the dust.  Well done fellas.

    FNG-Eric (Doozy) came in on foot.  Impressive for an FNG.  Running is definitely not a weakness for Doozy.  He is from Charlotte originally but he’s been in RVA for 5 years.  He recently started training for a Spartan and when he looked up “how to train” the interwebs pointed him to us. Welcome Doozy – way to push through the Old Glory.  We look forward to see you back out soon and to helping you do more than just train for a Spartan.

    Great job this morning men.  Thanks for posting.

    No More Gumbo For You!

  • Running with the Devil

    A hot and humid fourteen broke away from post-holiday slumbers and kids getting ready for school to get a few miles in.  YHC called the Devil’s Pitchfork and off we went with 4, 5, and 6 mile variants.

    Marv took us out.

    NMS

    YHC knew Honey Do would be posting to conclude the Summer Tour.  What better way to defend yourself against the Silent Assassin than with a Devil’s Pitchfork?  Way to go completing the Summer Tour!

    Labrat’s apologies of the day has to go to the runner we ran into along our route who he felt compelled to criticize.  The dude was running in the dark and probably didn’t see you.  If he is who HD and I think he is, it was no offense.  Also, you owe me 42 burpees.

    Welcome Shotgun!  Cool name and we hope you will rejoin us sometime soon.

    BRR runners looked ready to roll this morning.  Glad I could send them off nice and easy with a few hills.  You are welcome.  Remember, there is a…..

    Time to Taper,

    Lockjaw

  • Döner Kebab’s NFL Survivor Pool

    F3RVA.ORG Pax,
    I’ve run an NFL Survivor Pool for 10+ years now. From Opus to Wedding Singer to TYA to L, several of the RVA Pax have played for the last years. I’m posting this to invite you to consider playing as well….

    Rules are simple: Pick 1 team per week to win; no spreads. If your team wins, you survive to the next week. If your team loses you’re eliminated. 1 Survivor. Winner takes all. The catch: you cannot use the same team more than once per year. So, if you pick the Patriots in Week 1, you cannot use the Patriots for the rest of the year.

    $10 entry. Winner takes all.

    Last year, The Chicken Whisperer (my 8-year-old son Joseph) won the league….simply by picking against the Cleveland Browns whenever possible.

    To join, follow this link: http://cltelim.football.cbssports.com/e?ttag=FFBC18_cpy_invite_new_mt
    The league password is: redskins#1

    Good luck!

    Peace, love and Derrius Guice,
    Döner Kebab

  • A DaVille Labor Day Takeover

    43 Redwood including several 2.0’s and one FNG from near and far arrived in the north for a labor day convergence. The shovel flags were planted, YHC asked the PAX to circle up and gave the disclaimer, then we went to work.

    This how it went down:

    Warm Up (PAX Choice) – Follow Spit for a lap around the large lake for about a 3/4 mile run or stay with Mudface and swing around the kettlebell some.

    Circle up and pass the Q to Opus

    The Tubthumping – Run in place and do a burpee whenever the words “I get knocked down” are sung in Chumbawamba’s Tubthumping. Plank and do mountain climbers in between the “I get knocked down” moments.

    Pass the Q back to Spit

    COP (ALL IC) – SSH, DQ, Helicopters, LBC’s, Arm Circles

    THANG

    (split into two groups: 1st group stay with Spit and 2nd group goes with The Carpenter)

    Group 1
    Spit’s Q

    Grab a cinder block and mosey to the far field

    Bears & Blocks – Get on all fours (like you are doing a bear crawl) with your Cinder Block on the grass between your knees or feet. Reach between your legs and pull the Block across the grass passed your head. Now, bear crawl forward until the Block is between your feet again, and keep repeating across the length of the field.

    20 Coupon Swings

    Lunge & Blocks – With the cinder block overhead lunge back across the field

    Mosey back to the SF’s to drop of the blocks

    Opus’ Q

    Circle up

    Tabata – 20 sec all you got and 10 second rest. 8 sets of the following: Merkins and Werkins. 1 minute rest then 8 sets of WW2 Situps and American Hammers

    Helix’s Q

    11’s – Dirty Dog and Donkey’s Kick

    Group 2
    The Carpenter’s Q

    Mosey towards the first lake. Stop at the pile of rocks. Pick up a rock and “hallelujah walk” to the pavilion. 

    Count off by 2’s.
    1’s start at the picnic tables under the pavilion. 2’s circle the pavilion on the outside.

    1’s do the following all IC
    5 skull crushers, 5 dips, 5 skull crushers on other side.
    Repeat with 10 reps, 15 reps, 10 reps, 5 reps.

    2’s do the following all with the same IC
    5 SSHs, 5 hand release merkins, 5 SSHs
    Repeat with 10 reps, 15 reps, 10 reps, 5 reps.

    Switch (2’s to the pavilion, 1’s outside the pavilion) and repeat the sets…

    Pick up rock and “hallelujah walk” back to the pile and toss the rock back.

    Spike’s Q

    Mosey to the field.

    11s – 1 burpee, 10 WWII sit-up

    Circle up for 5 MOM – Burpee Shuffle 

    Numberama, Namerama, Announcements, Bodo’s took us out

    MOLESKIN

    A great turn out for this convergence. With school starting tomorrow and several PAX enjoying the summer one last time, YHC wasn’t sure what the turn out would be. The AO was secured not by Big Blue this morning, Mudface was the first to arrived. YHC and The Carpenter were not far behind. The trio set up the AO and went over the plan of attack. The PAX keep rolling in while YHC asked a few DaVillians before hand to planned to Q at some point. It seemed DaVille had the largest showing with 16 (including 2.0’s) PAX members. Glad we had a great turn out for a workout in our backyard.

    Mumble chatter was heavy in the beginning especially during the run. YHC could hear Lab Rat even when he was on the other side of the Lake. As time went it on it did seemed to get quieter.

    Most of the PAX were experiencing Opus’ newest exercise The Tubthumping for the first time. Opus told YHC later one it was hard to explain what to do because he was so out of breath from Mudface’s kettlebell exercises. It took a little while but the PAX seemed to catch on.

    YHC would like to thank all those that help make this happen including Papa Spit for catering the food.

    Please feel free to share you favorite moments in the comments.

    ANNOUNCEMENTS

    SPIT ON THAT!!