Category: Richmond, VA

  • Gumbo Hits Dingers

     

    Nine stalwarts and Lab Rat posted for one final summer activity. Darkness be damned. Here we go:

    COP: Willie Mays Hayes x 10 / Helicopters 10 / 5 burpees OYO/ Dead (Dying) Cockroaches 15 / LBCs 20

    THANG: Cleveland Indians Run around bus circle and over to baseball field.

    Baseball Workout – Part I: 1st Base: 10 burpees 2nd Base: 20 merkins 3rd Base: 30 American Hammers (2-count – is there any other kind) Home Plate: 40 WWIIs

    Start at HP – 1 burpee. Run to 1st. 10 burpees. Back to Home Plate. 1 burpee. Run back to 1st. 10 burpees. Run to 2nd. 20 merkins. Repeato until all bases are touched.

    Baseball Workout – Part II: Home Plate: Hold Plank (3 minutes) Crabwalk to 1st base. 1st Base: Dollies (3 minutes). Lunges to 2nd base. 2nd Base: Arm Claps (3 minutes). Bear crawl to 3rd base. 3rd Base: High knees (3 minutes).

    Baseball Workout – Part III: Wiffle Ball: Each person sees six pitches (in theory. More on that in a minute). After six swings, batter calls out an exercises x 6. Mostly burpees ensued. Lab Rat was happy.

    Back to the Flag / Mary: Merkins Ring of Fire (5). Werkins. HR Merkins. Merkins. Wider Werkins. One arm Merkins. Knuckle Merkins. Diamond Merkins. Diamond Knuckle Merkins.

    YHC took us out.

    Announcements: Puppy Pile tomorrow 7:05. Breaking Bread Sunday – see Gumbo to assist. Convergence Labor Day 3 Lakes Park. 7:00. Four year F3RVA Dogpile – 9/22

    NMS: YHC decided to try the baseball workout one more time before it got dark. Fail – sorta. When I pulled into BW at 5:10, it was flat out dark. Stars were everywhere. Cones were planted in what YHC hoped was close to a regular field configuration. 5:29 all but one were ready to get beat. 5:30.30 – a DK sighting. Don’t mind the handicapped space, it’s early. No problem. Some thought they were there to play wiffle ball – apologies to Lab Rat. Not at all. Others knew what was happening. They’d done it before yet still came back.

    Lots of mumble chatter to start the day. Zippy during the main course. WARNING: core muscle exercises invite extra barking spiders. Stay low. Hope it wafts over you.

    Once the bases emptied, it was time for some modified wiffle ball. YHC had Buttermaker go first. What a gracious host. The man was an FNG yesterday, posted again today, and had to hit in absolute dark. Way to be a team player, and way to post back to back to start off your F3 career.

    As always, Lab Rat has comments, and Gumbo hits dingers. Oh, and DK left early to make up for arriving late. The rarely seen double LIFO. Think grainy Big Foot photos. Supposedly we did 105 burpees. Solid.

    -Res Ipsa Loquitur, The Beatdown Speaks for Itself

     

     

  • Does walking count?

    15 Davillians and 3 men completing the summer challenge descended on The Creek to try and break a sweat on a beautiful and cool morning.  Here’s how it went down.

    COP

    15 SSH     15 Don Quixotes      15 invisible jump ropes      15 arm circles (10 small, 5 big, reverso)

    15 imperial walkers

    Mosey to bell tower

    Bear crawl to first curb, ABC’s,  bear crawl to second curb, 15 angle grinders, bear crawl to basketball goal, 15 4×4’s, Al Gore for 6.

    Mosey to  pavilion for triple check: one partner runs to road and back, the others do LBC’s and split jacks.

    Mosey back to parking lot for 11’s: Merkins and American hammers

    Mosey back to shovel flag for COT, YHC took us out

    NMS

    YHC and family leave today for our annual trip to Hershey, PA, for all things chocolate, so it was important to get in one last F3 workout.  Somehow YHC forgot how late he is up before every trip with last minute packing, and barely escaped the fartsack this morning.  Some members of the PAX seemed to have wished YHC had not shown up, as their was a lot of mumblechatter during 4×4’s, although the PAX powered through all of it well.  The 4×4’s and angle grinders were new to YHC and some of the PAX too–it’s always good to do something different.  YHC had planned ring of fire to wrap it up, and wanted the 2.0’s to contribute the exercises. so asked them for suggestions.  That’s when one of Mudface’s 2.0s asked “Does walking count?”  Mudface was so proud!

    Congrats to Rosie for finishing up the summer challenge, and YHC is unclear if Swiper and Offshore are done as well.

    Announcements:  Puppy pile tomorrow, 7 AM.  Labor Day Convergence at Three Lakes park, see preblast for details.

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

  • Minimalist Backblast

    Many Pax by foot and bike welcomed Fall weather to the RVA.  Despite Marv’s constant pleading to run the Carillon route, we elected a new Lockjaw route of a trapezoidal nature with several dog leg turns.

    It was great running with EF Hutton and Phonics – good company, conversation, and pace.

    Puppy Pile tomorrow – 7:05 – Carillon.  See Marv for details.  Bring your kids.

    Time to Taper,

    Lockjaw

  • Where the blacktop ends…

    21 Redwoods including one FNG came out to to enjoy this unusual cool summer morning and for YHC’s 45MOM VQ.

    This how it went down

    Slaughter Start – 10 Burpees OYO

    Mosey to the blacktop

    COP (ALL IC)

    SSH, DQ, Helicopters, HRM’s, LBC’s, Dying Cock Roach, Arm Circles

    THANG

    PLT – 3 set of 20 each

    Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member. The 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Rinse and Repeat till reaching the four corner. Exercises were: Squats, Heels to Heaven, LBC’s, Freddie Mercury’s.   All PAX completed 20 HRM’s at the end.

    Partner Carrier – Partner up, carrier partner to first corner then complete 10 Booyah Merkins, switch, rinse and repeat 10 Booyah Merkins at each corner.

    Partner Wheelbarrows – Partner up (some new), wheelbarrow across the blacktop (switch when needed) and complete 10 PLT each. Wheelbarrow back and complete 20 PLT each. Rinse and Repeat

    Captain Thor – 1:4 ratio rep increase. Complete 1 WWII situp and 4 American Hammers, mosey across the blacktop, complete 2 and 8. Rinse and Repeat till 10:40 (on in this case when YHC called time)

    Mosey back to the SF

    1 MOM – 10 Merkins IC

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC has had the great opportunity to become a regular at 45 MOM since the start of the summer and with a schedule change, he plans to keep that going move forward. It’s hard to believe after being apart of F3 for 2 1/2 years, YHC had never Q’ed 45 MOM. The Carpenter always calks Dogpile the “Superbowl” of F3. If that is the case 45 MOM would have to be the conference championship.

    The plan of the day? Don’t leave the blacktop. Plan successful! Things got started with what seemed to be a very quiet COP. With no Saab or Lab Rat that would make sense. Before starting the Chaos Four Corner, YHC ask them PAX to listen up since this one would need a little explanation. Of course there was a lot of mumble chatter but for the most part the PAX seemed to listen.

    Everyone seem to be fired up today. YHC didn’t think we would get halfway through Captain Thor before calling them. Hardywood and Swirly nearly finished it.

    Welcome to the PAX Buttermaker! His name comes from the fact that his is a “all in” little league coach. Hope to see you again soon.

    SPIT ON THAT!!

  • Lots of Things Were Passed This Morning

    COP all IC

    SSH x 10

    Helicopters x 10

    DQ x 10

    Arm circles x 10 small 5 big and reverso

    Thang

    all done wth 40 pound KB

    1st – PAX lines up and  turns left to pass the KB  to the man behind them then run to end of line, switch to right turn halfway around the circle.

    2nd – Line up like the first this one passes the KB over their head to the person behind them and they pass it under their legs to the person behind them. Run to the end of the line after the KB is passed. Positions were changed halfway to ensure everyone got a chance at each position. Some did a burpee on the way to the end of the line.

    3rd – Pax lines up again and holds plank. Do 2 Merkin-Rows and pass the KB, run to end of line and plank up. This is done for half of the circle

    4th – PAX holds Helix Squat. First man performs 1 Turkish Get Up and pass to the next in line, then runs to end of line and get back into squat. Done till the tree got in the way

    Lumber Jack Line to burn up time

    Mosey to the Flag.

    Announcments

    Labor Day Covergence at Three Lakes Park 7:00 Labor day. See Pre-Blast

    Numberama

    Namearama

    THE Carpenter took us out

    NMS

    The night before YHC send out a message telling everyone that they would not need to bring a Kettle Bell to a Kettle Bell workout. So everyone brought a kettle bell anyway.

    YHC wanted to ease the PAX into these exercises as 40 pounds was more than some were used to moving around and to help them get an idea of what would be done. Some decided that this was too easy and started doing burpees on the way to the end of the line. Wanting to give the PAX what they wanted we went right into the Merkin Row line. This started out moving slow until someone dropped some of the 4th F that proceeded to progress down the line, the tempo increased greatly.

    The 4th F made its presence know a lot this morning prompting the PAX to wonder food combinations would produce the most pungent aroma. Suggestions that this be the September Challenge were put forth.

    Good work was put in by all

    Thanks for letting me lead

     

     

     

     

     

     

  • 12 days away baby !

    4 studs hit the hills of Roller Coaster in preparation for the BRR and here is how it went down.

    TYA – BT – Swirly – 7 small loops 5.miles

    Rosie – 1 long loop – 3 short loops – 5 miles

    Great job guys – we haven’t run those short loops in  awhile – not much time to recover on those suckers….

    Hey BRR team remember – next Wed there will be a Happy Hour/Team meeting  after we hit this hills. Come on out start anytime between 5-6 on the run – happy hour / meeting will directly follow at TYA’S house /Patio – 6:30ish

    See y’all in the gloom..

  • Lady of the Night

    5 SOJer’s broke free this morning to post on a fall like morning at Timberwolf!  A quick check to make sure no PAX were rolling on the 530 mark and we were off.

    COP

    SSH x 20

    Helicopters x 15

    DQs x 10

    Copperhead Squats x 15

    Merkins x 10

    LBCs x 25

    Arm Circles x 15 Both ways

    Mosey to Track

    The Prostitute – Round 1 – return back through each corner doing exercises at each corner until all 4 corners are complete

    Corner 1 – 25 Dead Cockroaches

    Corner 2 – 50 Mountain Climbers

    Corner 3 – 75 Monkey Humpers

    Corner 4 – 100 LBCs

    Prostitute Round 2

    Corner 1 – 10 Merkins

    Corner 2 – 20 WWIIs

    Corner 3 – 30 Carolina Dry Docks

    Corner 4 – 40 Arm Circles, 20 Forward 20 Backwards

    Al Gore

    Circle up for Dealers choice of Mary

    HoneyMoon – American Hammers

    Rosie – Hello Dolly

    Beaker – Hand Release Merkins

    Wilson- Leg over Leg Lifts

    Marmaduke – 6inches, Low, High,Back Low spread, High Spread

    Mosey complete Lap around track and Up the side of the School to the Flag.

    Numberama, Namerama, Wilson Took us out!

    NMS:

    YHC, Wilson and Beaker rolled into Timberwolf to the sight of EMT hanging out in the parking lot.  With the knowledge of Rosie and Honeymoon logging miles before posting, we all had a moment of “Oh No” but then those 2 came running up the hill just before the 530 mark.  First of al Respect for Rosie and Honeymoon putting in the extra work in preparation for the BRR.  Great to see Beaker out this morning again for his second post of the week, glad to have him back out.  Wilson did a great job of trying to ruin the nice crisp fall like air with his morning bodily aromas, either way he crushed it today as well.  Great morning in the gloom fellas, thanks for letting me lead and be a part of this amazing group.  Have a great day, and make someone else’s even better!

    Duke

     

     

     

     

  • A Year of Holland

    14 men braved the gloom and curiosity that comes with a Mr. Holland Q. Here’s the general idea:

    COP: SSH, DQ, LBC, merkins – mosey to field

    BEAST: merkins, WWIIs, squats, CA drydocks, V-ups, burpees

    Amphitheatre: bear crawl up, then back down (note: bear crawling down is precarious, but it works)
    box jumps: “two steps forward, one step back”

    lunge to flag, stopping along the way for merkins, American Hammers, more of these, and finally back to flag.

    Shout out to FNG Carjack (Steve Norris) – Big Data will be looking for you!

    MOLESKIN:
    A year ago yesterday, I’d never heard the phrase, “push yourself, don’t hurt yourself.” I was a sedentary Sad Clown, making excuses for my lack of physical, mental, and spiritual flaccidity. I came out more or less on a whim, mostly because it was free. I hadn’t done meaningful exercise in nearly five years: I tired easily, felt down on myself, and was isolated to boot.

    My first morning, I just tried not to throw up. I went back home, took a desperate shower, and went back to sleep. It was a full week before I felt able to make it back. I could just about struggle through one pull-up, but it wore me out.

    Since, I’ve completed an unofficial Corporate (no double-dip Saturday), can crank out 15 pull-ups, have lost my lower back pain, and made strong men sweat and swear. I’ve had ice in my beard. I fill out my clothing in good ways rather than bad ones. I go to work with my head held high, knowing I’ve already accomplished a ton before my day begins.

    None of this would work without the constant support and challenge of the PAX. Thanks, y’all.

    YNWA
    -Mr Holland

  • Kubota Birthday Q at F3 Carterico’s Hole in None

    8 Carteret County, NC redwoods, one visiting redwood from Charlotte and one Guest Q on vacation from Richmond converged on the Morehead City Country Club for a birthday beat down that went like this:

    Warm-a-rama with Kettlebell Q, Reef Donkey:

    SSH x 25 (Reef)

    Helicopters x 15 (Kubota)

    Cotton Pickers x 20 (Reef)

    Imperial Walkers x 20 (Kubota)

    Sun Gods x 8 forward x 8 backward (Reef)

    Merkins x 10 (Kubota)

    Kettle bells go one way and Boot camp goes the other way

     

    THANG:

    Mosey to Picnic Table Pavilion for:

    Modified DORA:

    Partner up at and complete the following as a pair:

    Decline Merkins x 50

    Dips x 100

    Incline Merkins x 150

    Partners rotate and partner not doing exercise runs 100 yards or so to big tree and back.

     

    Mosey to cart path and perform:

    40’s (Lindsey’s):

    10 Carolina Dry Docks/30 LBC’s

    High Knees for a few yards

    15 Carolina Dry Docks/25 LBC’s

    Butt Kickers for a few yards

    20 Carolina Dry Docks/20 LBC’s

    Lunges for a few yards

    25 Carolina Dry Docks/15 LBC’s

    Russian Soldier for a few yards

    30 Carolina Dry Docks/10 LBC’s

    Imperial Walkers for a few yards

    41 LBC’s for YHC’s Birthday

     

    mosey a little ways for:

    Partner Leg Tosses

    3 sets x 20 reps each partner

     

    Plank-a-rama

     

    11’s:

    Jumps Squats and WWII Sit-ups

    bear crawl about 10 yards in between each exercise

     

    circle up for:

    Burpee Shuffle:

    Taking turns around the circle, each PAX member calls out 1, 2 or 3.  All PAX perform that many Burpees.  No repeats.  Shuffle feet while not doing Burpees.

     

    Mosey back towards the Shovel Flags and stop short for 30 seconds of holding 6 inches.

     

    Time Up!

     

    COT, Numberama, Namearama, Announcements and Prayer

     

    NMM:

    What a great morning for a beat down!  YHC didn’t know what to expect or how many PAX to expect, but was very pleased when 18 total showed up for the two workouts.  The breeze was blowing hard off the water which offset the humidity some.  YHC drove over to the AO yesterday to check out the terrain, but it looks like any other golf course so YHC was still left with no idea on what was going to transpire this morning.  This was definitely going to be a “fly by the seat of your pants” workout!  Paper Jam arrived first and YHC thought he was a local PAX member, but came to find out he was visiting just like YHC.  Then some PAX member starting rolling in and a few had already Rucked 3 or so miles.  Great job, guys!  Some pleasantries were exchanged as the rest of the PAX rolled in.  Some advice was given to YHC by Reef Donkey and others and then it was time to mosey.  After a combined Warm-a-rama with the Kettle Bell PAX with Reef Donkey and YHC leading, 10 total PAX followed YHC to begin the Hole In None workout.

    YHC partnered up with Denver for the DORA.  Great job, Denver!  Next, YHC led the PAX on what he thought was the cart path for the 40’s.  Not sure what we were on, but it worked out.  We eventually found a concrete cart path and continued on that around a lake.  11’s had to be cut a little short for time.  The bear crawls and the Burpee Shuffle were tough, but the PAX pulled through and killed it.  After moseying and meeting back up with the other group, 45 minutes was up!  Really fast 45 minutes!

    YHC would like to thank the F3 Carterico PAX for letting YHC Guest Q on his birthday!  Also, special thanks to Reef Donkey for his help and taking care of posting this back blast on Carterico’s website.  I truly enjoyed this morning and YHC’s hopes ya’ll have a great rest of the week!  YHC will be back!

    See ya in the gloom!

    Kubota

  • This Was NOT Mr. Holland’s anniversary workout

    Four men met in a parking lot with a butt load of buses and no Q.  Mumblechatter placed some missing pax members at WDog due to Mr. Holland ringing the 1 year bell this morning.  Hot potato workout….hot dog!

    Gumbo:

    -COP with the usual suspects.  This was followed by a Dora, run around the lower parking lot loop while partner performs 100 merkins, 200 squats, and 300 1-count Freddie Mercury’s.

    Lab Rat:

    -Parking lot tracers down to the back of the parking lot.  Extended plank routine.  Sideways parking lot tracers back up the hill.

    Bag Phone:

    -Bench work:  dips; incline merkins; step ups; muscle ups

    Swiper:

    -Partner up, one partner bear crawls the length of field while other partner runs to goal post and back then swap.  Continue until both partners reach the end of the field or one dies.  No one died.  4 minutes of Mary to wrap it up.

    Gumbo took us out.

    NMS:

    Lots of buses in the front lot, with the Gumbo-mobile sitting in there amongst them.  I pulled up next to chat for a minute and noticed a homeless man at the bus stop reading the signs.  Umm, excuse me, that’s just Swiper.  Bag Phone arrived at the witching hour and gave us even numbers.

    While performing flutter kicks during the COP, the little dipper was easily spotted high in the darkness of the Midlothian sky.  Bonus.

    While performing parking lot tracers, Swiper lost control of the throttle….he was all out on the backwards run and couldnt seem to dial in the speed.  Hilarity ensued.  First time I have ever had problems on a parking lot tracers!  And from a guy who can flat out run, too.

    Great to meet Bag Phone!  Hopefully we can meet again when you travel a little ways north.

    Submitting travel expenses to Corporate this morning for gas money and tolls…

     

    Lab Rat apologizes…