Category: Richmond, VA

  • Going on a Man Date and its almost White Deer Rutting Season

    Have you ever told the wife at 4:30 a.m. that your waking up to go pick up Johnsonville and go on a Man date?  Well, we  found ten bucks of various sizes just waiting to  get started at Man Date .  The Men from DaVille

    Not sure wRUT I was thinking, thought I would  rattle a few anthers with Chewie when approaching the PAX but daddy buck mudface said, go ahead rattle him back. Damn that Chewie’s  packing some serious guns under his F3 shirt. What do you think  a deer gonna do?

    We couldn’t find any soft grass to lay our KB’s on so we opted for bus loop. Here’s how it went down

    COP 25 SSH, 10 quick burpees, 20 DQ’s, 20 Helicopters, 25 merkins and 3 rounds of Boat-Canoe.

    The object of the next exercise was to keep the KB off the ground for the next 35 minutes. I guess Mudface

    wasn’t listening, but he never listens to white deer. Weighted carry to each light pole around the bus loop while  doing 10,15,20 25 reps of the following

    HALOS

    Lawn Mower Rows

    High Pulls

    360’s

    Sit and Presses

    KB Swings

    Overhead Pulls

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

    WOW, thought the sewer gas problem was solved with the use of our new FNG P-Trap, Not sure he has a  P- trap  big enough  to solve the Manndate leak.

    Not  as much Mumble-chatter as I expected, but then Mudface did keep his distance in the rear this morning and couldn’t keep his KB off the ground.

    Boat Canoe always gets a little mumble-chatter flowing.

    After the 35 minute ride over with J Ville   to Manndate YHC was already tired from the 4:30 wake up call. Hope I was able to provide enough KB activity to get your blood pumping.

    Phonics thanks for the invite out to Manndate and allowing YHC to Q the PAX.  Great job to all the PAX members this morning. Daville has certainly grown a great group of men representing  Richmond F3. Keep up the work, the will and the truth!

    Love you Mudface!

    White Deer

     

  • Manteo Yoga time

    21 F3RVA gloom warriors, an out of town visitor (Slim) and an FNG met the dawn this morning to sweat it out at WDog. It went a little something like this:

    COP

    20 SSH

    10 Don Quixotes

    10 Helicopters

    10 Russian Soldiers

    10 Merkins

    some Manteo Yoga (as Vinny put it)

    20 LBCs

    10 Hillbillies

    Mosey to the stage for a Dora  – 100 Merkins, 200 WW2s, 300 squats – partner runs the perimeter of the Amphitheatre

    down to the Orchestra pit for some box jumps  – 1 jump first step, 1 jump second step then a decline merkin.  2 jumps 3rd step, 2 jumps 4th step then an incline merkin  – continue the pattern.  Turns out YHCs directions were both too forceful and not clear enough.  GP understood, the rest caught on.

    Mosey to Rusty Cage.  4 chin over bar (don’t care how you get it) run to hydrant 1 Burpee.  Then 3/2 and so on.  Mosey back to Flag two minutes late.  I owe you guys two minutes.  YHC took us out

    lots of hard work and some grumbling this morning.  Good clean fun.  Glad to have Slim in from NC who checked in on Twitter last night and always glad to have an FNG.  Welcome Freakanomics.  He’s gonna need some rides to workouts – see Offshore.

    Announcements:

    Hill Run today at Hillcrest. Happy Hour after at TYAs. All welcome. BRR talk to be focus.

    Convergence Labor Day at 3 lakes Park

    Happy Birthday Dogpile Sept 22nd – details to follow

    Happy Birthday Oyster!

    Amature Ride at RAMM Gears this Friday – see Offshore

    MTB ride this afternoon- see No Tools

    im sure I’m forgetting something.

     

    Like I said on Twitter – I’m not too creative but you will feel the burn.  Thanks guys for letting me lead today.

     

  • “Americans never quit.”

    YHC arrived nice and early this morning at SOT, more or less to assess the AO. Flag was placed and YHC waited to see who was going to post. And with that, 5 SOJ regulars posted for a Flatline Q. 0530….time to mosey but this morning, PAX started on the front side of MMS, down at bus loop.

    COP…..X 15 forward arm circles ( 10 small, 5 big) and x 15 reversed. X 20 SSH, x 30 Imperial Walkers, x 20 Flutter Kicks, x 15 Freddie Mercuries and YHC drew a blank so time to go.

    Rapid Fire Curb Steps. Step ups with each feet as the PAX makes its way across the sidewalk in front of the school….from bus loop across to parking lot. Sidewalk got long….

    5 and trees. PAX performed 5 exercises and in between each exercise, run and touch a tree. First exercise x 10 Merkins……2nd exercise x 10 (2 count Plank Jaxs), 3rd exercise x 10 HR Merkins, 4th exercise x 10 LBC, 5th exercise x 10 Flutter Kicks. And no tree can be touched twice. It appeared that the PAX played along.  Mosey to the football field.

    Ascending 25 yds and Bear Crawls…….Bear crawl to each 25 yard marker for the length of football field. 25 yrd line x 10 Merkins. 50 yrd line x 10 Merkins and x 20 Flutter Kicks. Bear crawl to 25 yd line for x 10 Merkins, x 20 Flutter Kicks and x 30 SSH. Bear Crawl to end goal line, x 10 Merkins, x 20 Flutter Kicks, x 30 SSH, and x 40 LBC.

    Football length suicide….why not. PAX stayed at the other end of the football field. Wedding Singer had to tend to M, kids, and dog. Great to see you brother!

    With 15 minutes left…..as many laps around the track as possible. PAX stayed together briefly with Rosie taking lead, Gumbo and YHC in the middle,  and DK not far behind! Not roadrunner speed, but 1.5 miles logged. WAY TO PUSH through the dog days of summer!! I mean thick…mosey back to the flag!

    Number-ama, Name-r-ama, Announcements= CSAUP in October see TYA, Convergence on Labor Day, and 4 yr anniversary of F3RVA, see Preblast.

    NMS-Great to see DK this morning and mumblechatter was great during Rapid Fire Curb Steps. Wedding Singer-outstanding given all that is going on at home! YHC remembers those days and they pass quickly! Rosie and Gumbo, ooh aah Midlo baby. Great to see you. YHC has had a busy August and missing The Gloom and PAX. As ALWAYS, perfect way to start YHC’s day.

    If you have not read Senator John McCain’s farewell address, YHC highly encourages all PAX members to read it. This week, our country lost a defender of friend and the USA who had the pinnacle of courage, honor, and integrity. Let us remember this countryman and continue to do what we do!

    Here is an portion of Senator McCain’s address, “Americans never quit. We never surrender. We never hide from history. We make history.” Reference, Senator John McCain’s farewell address to the United States of American.

    Remember this boys!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • Rainspasm

    A quick afternoon shower preceded the posting by 5 PAX at this week’s Punisher.  After a quick meet and greet in the parking lot, with some PAX members coming in hot, we moseyed to the east side of the hedges for The Thang:  Startup COP with SSHs, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.

    Mosey to the outdoor classroom and started with the Attila Sequence using the picnic tables – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and finish with 20 x Dips.  Begin 8 minute EMOM #1 with 10 – 20 (or more) Wide Grip Merkins for the odd minute using the rest of the minute for a brief rest and 10-20+ Carolina Dry Docks for the even minute.  Follow with EMOM #2 with 10-20+ Squats for the odd and 10-20+ Side Lunges for the even.

    Brief break in the action with one PAX member completing 5 Merkins while the others Bear Crawl away from the pavilion and crawl back when the Merkins are done.  Next guy does the same with the others crawling out and back.  For round 2, 5 Close Grip or Diamond Merkins with the other guys Lunge Walking away and back.  Start EMOM #3 with 20-30+ Hello Dollys (I don’t believe you would pluralize Dolly in writing about more than one rep of the exercise) for the odd and 20-30+ Freddie Mercurys (same here) for the even.

    Circle up briefly in the grass on the way to the parking lot for a little stretching.  Mosey back to the parking lot.  COT and YHC took us out.

    Announcements:  Labor Day Convergence – Three Lakes Park – 7 AM on Labor Day and 4 Year F3RVA Convergence – Dogwood Dell at Dogpile on September 22nd.

    NMS:  Nice work gents.  The summer has been good.  On behalf of Punisher regulars (Nightcrawler, Sonny, Tricycle) a good mix of F3 tourism and possible regulars has brought new energy.

    Krü (you can find the u with the diaeresis in the Special Character menu in WordPress formatting) and Adderall made it out again following posting at Saturday’s at GridIron.  Both have kids that once attended Holton Elementary, so the grounds are familiar to these guys.  Their comfort with their surroundings shone through their picnic table top Hello Dolly/Freddie Mercury rotation.  Nightcrawler, Offshore, and YHC stuck to the wet grass.  Adderall also has an advanced Squat technique – you against you man.

    Good seeing Offshore, too.  Has probably been a while – prior to Punisher moving to the evenings.  Offshore added to the evening’s degree of difficulty by running to the AO from VCU (having parked near Holton in the morning and catching the bus to campus).

    Nightcrawler – want the rest of the story on the trip to Sealevel, NC.  See you sometime after Labor Day.

    Through some combination of GridIron last Saturday and other activities during the weekend, YHC had back muscle spasms that started Monday afternoon.  You may have your own story about medicating for F3 activities, but two Advil and a little pre-workout Tiger Balm provided help but not a solution.  Who else out there has a pre-game cream, ointment, salve, or pill routine?

  • The Summer Tour is Over so it’s time to get back to Daville.

    Eight men decided to start off the day right by reporting to Atlee High School for a beatdown.  This is what occurred.

    Mosey to practice football field

    COP

    • 30 SSH IC
    • 10 Lunges IC
    • 10 Helicopters IC
    • Arm Circles – 10 small, 5 big IC  – Reverso
    • 10 Don Quixotes IC
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 25 LBC IC
    • 15 APD IC
    • 10 Roselitas IC
    • 10 Burpees OYO

    Billiards – At each of the 6 light post (3 on each side of the field), do the following exercises.

    • Round 1 – Billiards Merkins  – 10 merkins for total of 60
    • Round 2 – Billiards Squats – 10 squats for total of 60
    • Round 3 – Billiards Burpees – 5 burpees for total of 30

    Pole Smokers – Hold 6 inches during the following rounds

    • Round 1 – 4 heals to heaven then run to end of line.
    • Round 2 – 10 Freddie Mercuries then run to end of line.

    Mosey to middle school

    Eight Minutes of Agony – For 8 minutes, rotate between the following exercises

    • 10 Donkey Kicks
    • 10 Jump Lunges
    • Run to Sidewalk
    • 10 Rotating Elbow Planks
    • 10 Mountain Climbers
    • Bear Crawl back to building and return to donkey kicks

    American Indian run back to SF

    Mary

    • 10 Merkins IC
    • Lower to 2 inches then 5 Merkins IC

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

    NMS

    Because of the summer tour, teaching summer school, and family vacations, it has been a while since YHC has been able to post at Daville.  As YHC was driving over the new Atlee extension bridge, he saw a man running quickly wearing all black.  As YHC parked in the Atlee parking lot, it turned out to be Spike who said the school is exactly one mile from his house.  Kit Kat then point out how quick it is to get from Rutland to Atlee High School.

    YHC’s plan today was to do the Iron PAX Challenge which was going to be very difficult, but when Spit was unable to make it with his cinder blocks, YHC used plan #2.

    Great job to all PAX members today.  We moved around quite a bit and all PAX members performed beyond expectations.  The Eight Minutes of Agony is always challenging.  As pointed out by Yard Sale, Mumblechatter was non-existent.  Was this because of the difficulty of the task or no Lab Rat in attendance?

    It was a pleasure to lead today.

    Gotta Run!

    Phonics

    ANNOUNCEMENTS
    • See Yardsale for Atlee Athletics season passes
    • 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. See Pre-Blast

  • “Any Questions?” “…why…”

    Eight young gentlemen showed up ready to take on another Tuesday, only to find that they had no fearless leader. Not to be undone by this captain-less ship, a hot potato Q was called. Here’s what YHC can remember:

    LOOSE GOOSE

    COP: invisible jump rope, Russian soldiers, kickbacks, LBCs. Mosey across parking lot for curb crawls (merkin escalator 1-11 on each end). You vs. You in deciding to crawl bear on return trip or turn around.

    GARBAGE PLATE

    Parking-lot-tracers-meet-indian-runs: Each man holding plank in a parking spot, last man runs tracers to the front. Continue across until PAX is all on the wall @ People’s Chair. Back across to finish up.

    FLANGE

    Partners: 100 donkey kicks, 200 LBCs, 300 side straddle hops. One man running the hill while other working on the numbers.

    Mosey to Jerkin Gym, for escalating sets: 6,7,8

    MR HOLLAND

    Mosey to Heartbreak Ridge. Time was short, so PAX had to fit in as much as possible! Partners, then partners form groups of 4. One team partner carries up HBR, other team @ bottom for PLTs. Switch until you’ve done everything, time permitting.

    Mosey to flag, numbers, names, ‘nouncements.

    YHC has little by way of sentimentality or snark this morning. Way to work, men – and well done on all the impromptu beatdowns from each Q.

    YNWA

  • Why are Overhead Claps so hard

    8 faithful hit the gloom and the humidity head on for a beatdown at NoToll.  The PAX was expecting Sugar Sock but he is sick and requested a sub for the day so YHC was happy to step up.

    Mosey to the field for a warm up of DQ, Helicopters, IW, Annie, LBC.

    To the end line for a Quarter Pounder (abs) – Run to 25, do 25 WWI, Backward to the start, To the 50, 50 Box Cutters, Backward to start, to the 75, 75 Freddie Mercuries, Backward to start, to the 100, 100 Flutter Kicks, Backward to start.

    Catch me if you can – P1 5 burpees run to catch P2, P2 bear crawl – swap for the length of the field.  Repeato with lunges.

    Quarter Pounder #2 (arms) – 25 Hand Release Merkins, 50 Alternating Shoulder Taps, 75 Carolina Dry Docks, 100 Overhead Claps

    Back to the basketball courts for Suicide Ladders – run to foul line, do 5 American Hammers at the baseline, increase by 5 each time you hit the baseline, 5, 10, 15, 20.  Repeat with merkins and Monkey Humpers

    Mary – Dollies, APD, 1-leg APD, Rosalitas

    DK and Olivander had some good discussion, that YHC mostly missed, about life across the pond now that DK is back from a 3 week trip to sunny England.  Beaker is back and hitting it hard, even when 2/3 of the New Market crew bails on him early in the morning.  Wanted to try a flying EH on the couple with the toddler in the stroller at 540 am but we held off.  The all arms QP was tough and 100 OH claps after the 75 CDD was a killer.  Thanks for sticking with it guys.  Next time QP #3 will be legs but after a couple days of running YHC wanted to save the legs.

    Great to get in a good sweat and some fellowship this morning.

    Announcements

    • Labor Day at 3 Lakes Park, 7 am – Northern VA, North side, somewhere in that direction
    • F3 RVA 4 year anniversary – Sept 22 @ Dogpile
    • BRR/HDHH at TYA’s wednesday

  • The Whole Fist

    A naughty 19 descended upon UR commons to tackle copious hills.  4, 5 and 6 milers covered similar routes extending up to Three Chopt and back.  The route was a familiar one but no less forgiving.  Great work by all.

    Announcements:

    • TClaps to Bootleg and Pipeline for their recent completion of a half-marathon.  Way to go fellas!
    • Labor Day convergence at 3-Lakes park.  See Lab Rat for directions.  Best start preparing for the long drive to North East Henrico county.
    • Wednesday Hill Run (at Hillcrest) followed by get together at TYAs for some pre-BRR banter.  All are welcome.

    Saab abides

  • Tomato Bro Code (sort of)

    4 Runners and 2 Ruckers arrived at Atlee high school for the finally bro code run of the summer (or so we thought).

    This how it went down:

    ROUTES 

    Ruckers – Completed their normal route out to Honey Meadow and back for about 3 miles

    Runners – Bridge is not completed so time for a new route. Leave the school head left onto Atlee Station, up and over the bridge left onto Barnfield Ln, left onto Rutlandshire Dr, right onto Combs Dr, Right onto Cool Spring Rd, Left into Cool Springs West, take a loop around the subdivision, head across Cool Spring Rd onto Hughesland Rd.

    At this point we ran into some other F3 brothers that live in Rutland that have their own neighborhood run so we joined their PAX. Turn around on Hughesland Rd, Right onto Nolanwood Dr, Left onto Crestland Dr.

    Then we hit the paved trail which leads us back into Cool Spring West. Did a loop on the trail then split off from the Rutland crew and headed right onto Cool Spring Rd. Back over the bridge to complete 5.5 miles and a little overtime run of 51 minutes

    MOLESKIN

    Well this wasn’t YHC orginal plan for the run but sure did enjoyed it. Glad to have Honey Do out in Daville once. We will see you again on Friday from the sounds of it.

    The plan was to have a Bro Code run today but Lab Rat’s fresh leg and Phonics pushing the pace, the run became a little longer and a little faster than what YHC had anticipate.

    It was good to run with the Rutland crew for a little bit. This maybe become a regular things on Mondays (we will have to see).

    Mumble chatter seemed to focus around the upcoming convergences and some of the PAX stories from recently tour stops. Also unanimous decision has been made to plan to stop by Bojangles for some BoBerry biscuits next time.

    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. See Pre-Blast

    SPIT ON THAT!!

  • Football season is almost upon us

    12 athletic behemoth PAX and the Fireman showed up to witness the Fireman’s second q on a low 70s humid morning.

    Even though I am a Jets fan, I am excited about football season coming upon us in 6 days for college and 10 for NFL.  Our exercise routine went a little something like this:

    Warm up:  In honor of Spinal Tap, 11 Don quixotes, 11 helicopters; then 20 Side Straddle hops, 20 Freddie Mercurys and 10 forward arm circles and 10 backward arm circles.

    First exercise:  Mosey to parking lot at corner of ridge and forest, partner one lunges with the partner 2 does 5 burpees, partner 2 catches up to partner 1 and they switch.  Probably ended up doing 35-45 burpees unless you are Splinter and Jack Sparrow whose strides are super long; they probably did 20-30 burpees.

    Second exercise:  Mosey to adjacent parking lot.  Bear crawl from one corner to the next corner, jog to next corner, 16 WWIIs, bear crawl to next corner, jog to next corner, 16 Merkins.  Repeato with backward crabwalks (or since I wasn’t clear on direction choose some form of crabwalk, do 32 LBCs and 32 jump squats).

    Third exercise:  Mosey around adjacent neighborhood with a friendly somewhat dark jog (SilverSpring road to Spottswood to forest, first right to intersection).  Year NFL founded was according to wiki: 1920.   Run to end of culdesac, 19 merkins, run backwards back, 19 more merkins.  Repeato with 20 2 count mountain climbers.  then repeat with partner wheelbarrows.

    Fourth exercise:  Mosey back to Tuckahoe and do 100 combined partner leg tosses

    Lastly:  Kubota took over with a merkin ring of fire (or Mary).

    Announcements:  Puppy pile went really well last Saturday.  Looking for a date in September with only limited conflicts.

    Labor Day convergence.  Admittedly, I missed the other announcements but I think there is a big race at forest Hill Park in October.

    I closed the group in prayer.

    General Musings:  I mentioned to the group to try to not make puppy pile on 9/29 because of the Penn State/Ohio State game to which the response was “Is the game in the morning?” and I said “no” but neglected to tell them I would be in Pennsylvania for the game so while I am tailgating and getting fat, by all means have puppy pile.

    Warmest Regards, the Fireman