Category: Richmond, VA

  • Hillbilly Mangos

    9 trail warriors rose to greet the dawn of a new day.  According to legend it went a little something like this.

    Counter clockwise trail loop to Potterfield bridge and back for 7 miles plus.

    Namerama, numberama, YHC took us out.

    Moleskin: Great to have FNGs O’Really and Shortcut.  Way to work fellas.  Hope we see you guys back out soon.  Gomer Pyle got in his miles early as he was going to be singing in church today.  We are all looking forward to hearing about how his spiritual rendition of She Drives Me Crazy was accepted by the congregation. Saab got in extra miles this morning and he is ready to roll the BRR.

    Good luck to the guys running BRR his weekend!

    News:  Labor Day Convergence is tomorrow at 3 Lakes Park. If you haven’t started driving, you probably won’t make the start.  At this point you’ll need a bullet train or a pterodactyl to get you there in time.  4 Year Anniversary Convergence at Dogwood Dell on 9/22.  CSAUP on October 20th, see TYA for details.

    Be super,

    Hardywood

  • Did Not Forget the Burpees

    YHC was excited to get back in the saddle after a long sabbatical in Wyoming.  Six solid redwoods joined me for a beatdown that built to a crescendo..  Here is how it went down:

    • COP
      • Parking lot tracers
      • 25 SSH
      • 15 IW
      • 15 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 10 helicopters

      Mosey to the jerkin gym for 3x 8 reps

    • Mosey to the lower practice field for a beast
      • Merkins
      • Copperhead squats
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
      • Wide grip merkins
    • Mosey to the pillars for 25 pole smokers, 30 APD, 25 pole smokers
    • Mosey to the softball field for a modified arch loader – named crawl from RF to CF; run to LF; 10 burpees; run back to RF
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Karaoke run
      • Crawl bear
    • 30 APD
    • Mosey back to the parking lot for ring of fire with 10 merkins
    • 10 burpees with Deep Run CC runners
    • COT with YHC taking us out; coffeetaria at Einsteins

    Great work by the PAX today.  The modified arch loader with burpees was a real burner, putting many of the PAX in the red.  Of course that did not stop White Deer from making some new friends with some of the Deep Run cross country team.  As many of you have seen with the summer tour, White Deer will talk to anyone.  He will challenge anyone, even if you are ¼ his age and superior in fitness.  Those last 10 burpees were brutal.

    Great work by Baby Back and Kru today.  Good to have those men back with us.

    Remember that the Labor Day convergence is Monday at Three Lakes Park (7 am).

    God is good all the time!

    Attila

  • That time already?

    That’s right! BRR is NEXT week. That means it’s time for the Wilson NO Running – Stage Ground & Pound workout.

    OK – YHC needs to get this out first thing. The music selection and volume was not great. It will be corrected for next year. In fact, I am thinking of testing it a few times throughout the year…………be warned. YHC was really excited to try some new things this year – Partner Exercises. That whole odd/even struggle with YHC was happening even before we started.

    The video attached is one of my favorites from 5FDP. Enjoy. Swirly go find a wall………………….then find the song The Bleeding from 5FDP and you’ll be able to bench 380. 🙂

    26 strong men and one incredible young lady got right into the action. NO COP! Too much to accomplish. Head directly to the stage. Wait….is there a dude sleeping on MY stage. Did he not get the memo??? Audible – circle up in the enter area right in front of the stage. If he’s gonna take MY stage we are gonna make it hard to sleep.

    Here are the exercises. Many thanks to Vinnie for being the ring girl this year. YHC still loves ya.

    Partner Shoulder Press, Monkey Humpers, Arm Circles (who knew that would be so damn hard), Partner Leg Toss, Active Dead Cockroach – Partner Hand Punch, Imperial Walkers, Calf Raises, Shoulder Tap Merkins, Squats, SSH, Alabama Prom Date, 6 Inch Hold & LBC’s.

    Lots of mumble chatter early on today and lots of catching up with PAX who you might not have seen in a while. Who knew THE Carpenter & YHC were born in the SAME hospital in Summit, NJ? It was cool to hear where everyone was born and what high school they went to (some were sounding a little attached to the high school years). For those who missed this workout, Posh actual spoke during the workout! LOL

    THE Carpenter took us out.

  • Where’s the Track?

    Twenty Four gentlemen ran decided to start this Friday off right by biking or running.  Before 5:30 AM, several PAX members preparing for the BRR took for additional miles.  At 5:30 AM, the professional and amateur bikers left.  This is what the rest of the running PAX did.

    The Thang

    Using Brocode, run east on Grove and take a left onto Antrim.  Run to Thomas Jefferson High School.  Pair up with a running equal and then alternate running 400s for about 24 minutes.  PAX members ran 7 to 9 400s.  Some PAX members did a slow lap around the track and then all ran back to Mary Munford for about 4 miles.

    COT – Numberama, Name-o-rama, Announcements, Wheelie took us out.

    NMS

    A few weeks ago, YHC participated in the Richmond Road Runner’s Club summer track series at UR.  For one of the event, YHC and Betsy Ross (2.0) ran the 8000 relay in which each teammate alternated running 400s.  After completing this, YHC thought this would be a great RAMM workout including those preparing for the BRR.  After the mile warm-up run to TJ this morning, YHC gave the instruction to step onto the track.  As he stepped onto the track, he had trouble identifying where the track was because it was dark and the grass had overtaken the track.  After some discussion, Splinter pointed out a one foot path around the track.  Once this was discovered, off we went.  Little mumblechatter occurred while waiting for the partner to complete his run.  As we finished the 400s, most PAX members took a slow walk back to Antrim and then ran back to Mary Munford.  Its funny how running less miles like today can be so challenging.

    Congratulations to Offshore for completing the summer challenge today by taking an amateur bike ride.

    It was great partnering with Swiper today during the alternating 400s.  Well done to Sippy and Saab for pushing the pace.  Our groups were together the entire 24 minutes and it was exhausting.

    ANNOUNCEMENTS
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. Runners and Non-Runners are needed.  See Pre-Blast

    Gotta Run!

    Phonics

  • The Favorite

    9 DaVillians and 2 summer challenge travelers fired up the engines and tackled the challenges that went something like this…

    Short mosey around the parking lot and over to the far side of the building…

    COP All IC – 50 SSHs, 10 HRMs, 10 don quixotes, 10 HRMs, 10 helicopters, 10 HRMs, arm circles, 10 HRMs, 50 LBCs, 10 HRMs

    Mosey to the front corner of the building

    4x4x4x4 (modified 4x4s to include SSHs instead of mountain climbers)

    • Start with 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run back to the first corner and do 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run to the second corner, do four 4x4s, run back to the first corner and do 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run to the second corner, do four 4x4s, run to the third corner, do four 4x4s run back to the first corner and do 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run to the second corner, do four 4x4s, run to the third corner, do four 4x4s, run to the fourth corner, do four 4x4s, run back to the first corner and do 10 WWII sit-ups
    • Finish with 50 LBCs
    • Pick up the six by joining up and doing the exercises until everyone finished
    • Everyone finished up with 25 LBCs IC

    Mosey to the flag – 1 HRM IC, 1 SSH IC

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Labor Day Convergence at Three Lakes Park at 7 am
    • F3 RVA 4 year anniversary on Saturday, 9/22 at Dogpile at 6 am followed by a run followed by a cook-out
    • Chewy has started a new business! Check out https://www.etsy.com/shop/DillonsJurassicArt

    NMS:

    YHC rolled into the parking lot to see Spit, Honey Do and EF Hutton already present and gearing up for the workout. The talking for the workout had already begun the night before when Mudface texted YHC and asked if  “should we come prepared to work or what?” Spit also texted YHC and wondered if SSHs or HRMs were now his favorite exercise…

    The PAX circled up and YHC alerted them that this workout would give all of us a chance to figure out which exercise was more favored – SSHs or HRMs. The PAX proceeded to get to work in the COP with ample amounts of SSHs and HRMs. The opportunities continued during the 4x4x4x4 fun fest.

    Spit took off fast in the 4x4x4x4. Some of the PAX noted that he cut short the initial set and Spit quickly adjusted. He then proceeded to crush the rest of it. EF Hutton, Opus and Honey Do were right behind him. Mudface continued to show us all how to build a warrior of a son through his encouragement and challenges to Chewy and Recess. Flounder pushed through and is demonstrating increasing strength every week. Emoji and Yardsale enjoyed some mumblechatter along the way too.

    In the end, the PAX voted for the favored exercise out of SSHs and HRMs. HRMs won 6 to 4 (with one abstention). YHC stilled voted for SSHs but he is being won over to the HRMs because they reduce the possibility of short-cuts on the merkins.

    It was a blast of a morning!

    The Carpenter

  • …

    (10pm Thursday) Mr. Holland: “I wonder who has the Q at Twin Team…”

    Y’all know what that means at this point. At the first sight of YHC with cones and flower pots, Gumbo could hardly contain his enthusiasm. A PAX five strong moseyed on over to Twin Team Hill for the Sisyphus.

    COP: SSH, DQ, Russian Soldiers, hand-release merkins, Freddie Mercury

    Sisyphus goes about like this: mosey to the top, dropping five markers along the way. Run down to each marker, perform the exercise, and return to the summit.

    • bear crawl back to summit
    • 25 decline merkins
    • 30 uphill WWIIs
    • 5-man triple check (2x only). Two pairs plus one solo on each station: mountain climbers, alternate 10 merkins and holding plank for 10 count, run to previous cone and back.
    • 20 burpees

    MOLESKIN

    If the effectiveness of a beatdown is measured by the grumbling and cursing of the PAX, this is a good one. Glad to have the PAX there to push me along – no way I’d put myself through this nonsense alone!

    The cones and flower pots have been placed in a Witness Protection program after receiving multiple credible threats to their well-being.

    YNWA

  • Circus Maximus and Day 2 of Kettlebells for Some

    Yesterday, White Deer and I took a roadtrip up to Manndate, and the Deer led us through a rigorous KB workout. Rinse and repeat this morning in the far West End darkness, except this time it was my turn to lead. Three of the CircusMaximus regulars were joined by three of Tuckahoe’s strongest. This is what went down:

    31x SSH with some cadence shifts and a slow-speed section
    25x Imperial Walkers -> Hillbillies
    15x Cherry Pickers
    10x Hand release merkins
    20x LBC
    20x Crabcakes (White Deer’s a** never leaving the pavement)

    Overhead KB carry from VSF over to center of bus loop. 10 burpees OYO
    Overhead KB carry to front of school near the wheelchair ramp.

    Extended Half/Modified Dora consisting of the following:
    50x merkin rows (with “off” team running length of straight-away and back)
    100x KB snatches (with “off” team bear crawling up wheelchair ramp and back)
    150x sit & press (with “off” team running length of straight-away and back)
    200x lawnmower press (with “off” team feet-first crabwalking up sidewalk to door and back)

    Overhead KB carry back to bus loop 10 burpees OYO
    Overhead KB carry to VSF.

    COT with Kubota taking us out.

    Moleskin: The Deer and I were both feeling yesterday’s Manndate workout, but we settled in after the warm-up and put in the work. It was great having red-pill fixture, Attila, back after his Family Vacation (TM) out west with in-laws. It was also great to connect with the three Tuckahoe men who made it out. They cheerfully endured both the KB workout and WhiteDeer’s flatulence.

    Jville

  • Hot Tater/Bills Play Tonight/5 person Triple Check

    5 Beasts arrived at Timberwolf  this morning to sweat in the SOJ humidity!

    A quick discussion on the Hot Potato and we were off.

    Duke Takes First Q

    COP –

    SSH x 20

    DQ x 10

    Helicopters x 10

    Arm Circles x 15 , Reverso

    LBCs x 20

    Mosey to side of Lot

    11s – Merkins and Monkey Humpers

    Pass Q to Wilson

    Bus Lot Parking Tracers

    Circle up for Mary

    One Leg on other leg lifts

    Homer to Marge

    V- Up Hold

    Partner up – New Dead cockroach reach up – hit partners hand with alternating arms

    Pass Q to Roper

    Mosey to Basketball Courts

    4 Corners -20 Flutter Kicks, 20 one legged APDs, 30 regular APD, 40 LBCs

    Mosey to  Football field

    5 man triple check – not sure what happened but, Running, Mountain Climbers, Squats and Merkins

    Hop on the track – Indian Run around track to tennis courts

    Suicides on tennis courts and and baseline 10 SSHs everytime

    Mosey to flag

    Numberama, Namearama, Mr. Roper took us out

    NMS

    With the Q sheet blank it was quite the interesting morning.  Lots of mumble chatter, mainly Wilson reminding us throughout the morning that the Bills play tonight, albeit the final preseason game, he is excited.  The hot potato Q was fun, Mr. Roper certainly added to that with the 5 man triple check, still not sure what we did there but everyone was moving and sweating so all good.  Great morning to get out and sweat gents, strong work!  Have a great holiday weekend and be safe in wherever your travels may take you and the family!

    Duke

  • The Institute (Not MIT)

    20 Redwoods, including two FNG’s, posted for a Thursday morning workout at Mary Munford.

    The Thang

    Mosey to near field at MM.  20x SSH, 25x LBC, 20 SSH, 20 copperhead square, 20 SSH, 10 Don Quixote.  Mosey towards Reveille church, stop along the way for some more squats, planks, etc. Arrive at Reveille and do curb crawls up till five and back down.  Mosey over to the pavilion for a double triple check.  First round, Abyss merkins, box cutters and one man sprint forward out and runs backwards back.  Second round dips, freddy mercury,  one man sprint forward out and runs backwards back.  Mosey back towards school stopping along the way for merkins.  Back to near field at mm for SSH, LBC, SSH, and American Hammers.  Mosey back to flag and Swirly took us out.

    NMM

    Great to have a couple new guys out there today.  One of the new boys Chet,  was Gumbo’s older brother who went to Benedictine with Circle K and played softball with BT.  I did not find out if the older Goldman was able to get into an actual college or university.  Other FNG, Elliot, came with Vinny and also knew BT.  He was a graduate of an institute in Lexington VA.  No confirmation either way whether he subsequently got into a college or university for grad school.

    It was a pretty quiet day out there with mumble chatter etc.  We were moving around a lot so that kind of slows the talk down.  One of the things of note was the backwards running abilities of four pax members.  Rosie, Splinter, Pucker and Ollivander can sprint backwards.  It is crazy.  Backwards running may be good for you, but it can be dangerous.  Gumbo and Goldberg almost mowed people down along the way.

    One of the F3 mottos is “never leave a man behind, but never leave him in the same place”.  Getting new FNG’s to post and keeping them coming back is one of the keys to us having a major impact.  Keep it going guys.

    TYA OUT

  • Husky rocks

    12 young and old posted for a Wednesday afternoon hill run.

    We ran for 45 minutes.  It was hot and humid

    Gents, if you have not been around for a Husky prayer, you are missing out.  The dude is a preacher in the making.  Everytime he speaks, a tear comes to Swirly’s eyes.  It is an awesome thing to see a first grader lay down the law to a bunch of old dudes.

    Props to Kubota for running with the stroller toting little Libby around with him…not an easy task.

    TYA OUT