Category: Richmond, VA

  • $8 Tickets

    9 humid-loving warriors hit the eject button from the fart sack and arrived in the Atlee high school parking lot to engage in a fight that went something like this…

    Mosey around the greenhouse and back to the start. YHC handed off the Q to Opus…

    Tubthumping Burpees

    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.

    COP All IC – 8 SSHs, 8 invisible jump ropes, 8 imperial walkers, 8 hand-release merkins, 8 lbcs, 8 crab cakes

    Mosey to the road that leads back to the football field.

    Light post LBCs

    Run to each light post and do 8 LBCs at each. Continue until the light post at the far edge of the football field parking lot.

    Mosey to the football ticket box office

    Touch a Tree

    Do 8 hand-release merkins (HRMs), go touch a treee, return to do 8 HRMs. Repeat until 8 trees touched.

    Mosey to the far end of the parking lot

    Burpee Jumps

    Partner up. One partner elbow planks while the other does burpees that include jumping over the partner to the other side. 4 burpees for each partner. Rinse & repeat.

    Light post WWII sit-ups

    Run to each light post and do WWII situps at each. Start with 2, add 2 up to 8 and then decrease (2-4-6-8-6-4-2…). Continue until return to the original light post.

    Mosey to the flag.

    Numberama, Namerama, Announcements, Spit took us out

    Announcements:

    • Puppy pile this Saturday at 7 am
    • Labor Day Convergence at Three Lakes Park

    NMS

    The official word was given that high school football ticket prices were raised from $7 to $8 for this upcoming season. YHC noticed some mumble chatter by the Ms of some of the PAX and decided to make that the hidden theme of this morning’s fun fest. The number 8 was experienced throughout.

    The humidity was no joke this morning. The PAX launched out across the parking lot only to return to the same spot. Mumble chatter was prevalent as everyone seemed to have something to say about YHC’s decision to bring us back. That is when YHC handed the Q over to Opus for a burpee beatdown to the song, Tubthumping. It has been awhile since YHC had heard that song and I don’t think anyone realized how many times the singer sang, “I get knocked down but I get up again” until this mornings barrage of burpees. Well played, Opus!

    The run to the football field parking lot with LBCs all along the way provided ample opportunities for the PAX to shine. Spike and Spit set the pace. HoneyDo, Wheelie and Circle K were right behind them. Spike took it to the next level on the return run. He continued all the way to the road and left the PAX in the dust. Wheelie wasn’t too far behind though. Flounder fought hard and kept pace with the PAX and continues to show that “the workouts don’t get easier but you will get stronger.” He is stepping up!

    YHC was reminded again of the ridiculous fun of F3 this morning. Every morning provides a new opportunity for memories and strengthening. It is always an honor to lead the PAX in the gloom!

    The Carpenter

     

     

     

  • The Dirty Dozen

    YHC arrived at the AO, staked the flag, and waited to see who would post for a No Toll workout. And 10 SOJ regulars, 1 2.0, and 1 Richmond Proper PAX member posted toThe Gloom awake and ready. New Market clown car arrived just in time……0530, time to mosey.

    COP= x 10 Don Quixote’s, x 25 SSH, x 50 Imperial Walkers, x 15 Flutter Kicks, x 15 LBC’s. Mosey over to the soccer field.

    Ascending Four Corners= Corner 1, x 10 Merkins and mosey to corner 2 for x 10 Merkins and x 20 Flutter Kicks (2 count FK). Mosey to Corner 3 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins. Mosey to Corner 4 for x 10 Merkins, x 20 Flutter Kicks, x 30 Merkins, and x 40 Flutter Kicks. YHC did not think about PAX running back to original corner but so be it. Planks while waiting for PAX to finish than mosey back to Corner 4….

    Descending Four Corners= repeat but reverse and counting down. Corner 4, x 40 Flutter Kicks, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Mosey to Corner 3, x 30 Merkins, x 20 Flutter Kicks, x 10 Merkins. Corner 2, x 20 Flutter Kicks, x 10 Merkins and Corner 1, x 10 Merkins.

    Field Sprints. 1 sprint, 60 sec rest. 2nd sprint, 50 sec rest. 3rd sprint, 40 sec rest. 4th sprint, 30 sec rest. 5th sprint, 20 sec rest, and 6th sprint, 10 sec rest. Mosey to sideline.

    11’s. One sideline perform, x 1 squat and mosey to other sideline, x 10 plank jacks. Mosey back, x 2 squats and back across, x 9 plank jacks…….till x 10 squats and x 1 plank jacks.

    4 minutes left, perfect. Mosey to the basketball court for Ring of Fire. Hand Release Merkins, x 5. YHC and Beaker started the ROF and moving to our left. PAX planked while awaiting there turn…..BOOM 0615! Time to mosey back to the flag.

    Number-ama, Name-r-ama, Announcements=Puppy Pile this Saturday, 0705 see Marv. Prayer request for all children returning to school, including our college children! CSAUP, see TYA. Convergence, Labor Day, see Spit.

    Marmaduke took us out!

    NMS=yup, Chesterfield County jacked things up with these school start times…0730, middle school. 0830, high school, and 0930, elementary school. Once again, the voters of CC are left scratching there heads! And CC Sup is already gone….

    Great to see No Toll regulars this morning and Vinny too-crossing da rivah ain’t that bad. Tobit, way to crush your workout this morning. Cliffhanger, no middle schooler did what you did this morning!

    Beaker took his daughter to University of Alabama last week and there was def mumblechatter in the COT after prayer requests…….as Wedding Singer said, Alabama Prom Date, just took a new meaning! Beaker, ROTC will keep her mind away from the evils that plaque college life!!!

    And YHC still believes Wilson likes running……he just doesn’t admit it!!

    Men, sometimes, “thank you” is all that needs to be said, so…..”Thank You.”

    Only those who post understand,

    Loud and Proud,
    Flatline

  • Curiosity Mounts

    Crushed box of Newports. Opened wrapper wrapper.  Do I really want to look?  Never.

    Maybe? No. I dont need to see that.  Not again.

    Curiosity builds.

    Just a quick scan.  Yes, there it is.

    What glorious events previously occurred in this place?

    Aiming to improve our Middle School reputation, 6 stalwarts are ready for another school year and we gathered in the cool morn at Quioccasin Byrd Middle School.  This is how it went down.

    THANG

    • Dips Amrap followed by Dip tour :  Mosey around the school, 10 dips on each bench
    • Mosey to front parking lot Triple check :  Donkey Kick, WWII situp, Run out Burpee
    • Mosey to practice field for Beast : 6 x 6ea – merkin, ww2, mountain climber, SSH, squat, monkey humper.  Plank for 6.
    • Elbow plank with various lifts.
    • Mosey to Mini Cage: Partner elbow plank – assisted back pulls 6
    • Scout Run – 1.5 laps
    • 6  x 10 dips
    • COT – Loose Goose took us out.

    Upcoming events

    • Mr Holland 1 year anniversary Q at Dog Pyle tomorrow.
    • Puppy Pyle 8/25 7am.
    • Labor day Convergence at three lakes park – no passport required.

    NMS

    Ahh middle school- who doesnt yearn for those awkward years.  I have never understood why that is something you are supposed to say,  YHC really doesnt yearn for those days.   After a summer away, YHC returned to school to fulfill the 5th step in the Troop Leading Procedure (thats RECON as any institute grads will tell you). On my QBMS recon last night the parking lot was clean.  Apparently the parking lot got some use last night as the Western Wildcats and their parents enjoyed first practice of the season.  Perfect practice makes perfect in the Wildcat nation!  Lets get it on!

    Minimal mumble chatter today since we dropped right in without a COP.  YHC wanted to make sure that we all got a good tri workout so I started with AMRAP dips.  YHC wanted to level the field a bit for what comes next, we still have no idea how many we can do – but its a lot.   No more soccer arms.

    YHC has been thinking about how typically we are neglecting the lats and upper back – and how tough that is to do outside.  Curious how the PAX like the lat pulls on the short cage.

    Great work from everyone today.

    Reputation improved?  Check!

     

  • Old Stomping Grounds

    A pax of 3 eventually converged upon the fields of Holton to do some exercising where audience participation is always welcome.  Lab Rat was late due to a dead car battery, but made it just in time to pick up the Q from Chumbucket and give him the night off.

    Stuff:

    -COP included invisible jump ropes, side stradle hops, helicopters, Don Quixotes, merkins, LBC’s, and Hillbillies to test the commitment of audience members (they were commited).

    -Mosey to jungle gym for pullups and derkins.  3 sets of 7 and 10 reps, respectively.

    -Little 4 corners on the black top:  1) deep squats 2) APD’s 3) Carolina dry docks 4) WW2 situps

    -Big 4 corners around the block:  same as above

    -Human steeplechase:  Go over one way, go over back, then alternate over/under

    -The Abyss:  picnic bench abyss merkins X10.  Done correctly, 10 is all you need.

    -Mary and a little yoga.

    NMS:  I told Chum Saturday I was a maybe, but if I could make it I would gladly grab the Q.  I got the go-ahead from Mrs. Lab Rat to go LATE in the day, and was eagerly anticipating getting back out to Holton!  After wrapping up grilling duties and leaving the family with a quite awesome dinner (feeling proud, I must say), I jumped in the Ratmobile only to hear the dreaded clicking of a drained battery.  I was able to put the charger on it just enough to get the engine to turn over, but knew I was not going to make it by 1830.  Chum and Nightcrawler were all too kind though and didnt go far to start the COP…and Chum handed the Q off upon arrival.

    We were on the Boulevard side for COP, and after a couple rounds, we noticed that there were several women gathered in the front yard of a neighboring house following along!  Fun times were had with them, as cadence got louder so they could keep in step.  Lab Rat decided to really test their commitment with Hillbillys and they were right in step.  Alas, all good things come to an end and we waved farewell to our lady friends and headed back to where the real work got done.

    It needs not be said how awesome and committed Chumbucket is for keeping this workout going.  I really got to thinking about the many mornings that were spent around the grounds in the early days with the old guard before they moved on to Batteau and Hoedown.  Hell, my first Q was Punisher!  While lying on the grass in the back corner of the soccer field, I couldnt help but reflect back on the time Bleeder ran me over with his bike in that very spot.  Good times….

    Back to reality, it was great to meet up with Nightcrawler.  This is a dude I need to hang out with some!  Serious fisherman, and he likes to chase all kinds of fish, too….my kind of guy.  We talked of catching bowfin, carp, and the mighty chain pickerel among other non-glamour species.

    Apology of the week goes out to that little girl on the jungle gym that had to wait on us to get our pullups in before she could feel comfortable hanging on the monkey bars.

     

    Lab Rat apologizes…

     

  • Pre-Blast: 4-Year F3RVA Convergence Celebration on Saturday, September 22 at Dogpile

    Pre-Blast: 4-Year F3RVA Convergence Celebration on Saturday, September 22 at Dogpile

    Four years ago after 3 Pre-Launch workouts, the first F3RVA bootcamp was held on Saturday, September 20 with a PAX of 24.  Click here to view the 9/20/14 Backblast.  Four years later, we celebrate the success of F3RVA with a convergence at Dogpile that will include a bootcamp, a run, and a 2nd F cookout.

    4 Year Convergence Schedule of Event for Saturday, September 22, 2018

    • 6 AM – Bootcamp
    • 7:15 AM – VITA Course Run
    • 8 AM – Cookout at Dogwood Dell

    About the VITA Course RUN

    • 4 lap race around the VITA Course (About 3.6 miles)
    • Participants will be divided into at least 4 teams.
    • Cross Country style scoring will be used.  The first finisher will receive 1 point.  The 2nd will receive 2 and so on.  Add up your team points.  Lowest score wins.
    • We do need non-runners for this event as well to assist with scoring, water, the cookout, etc.

    Additional details about the convergence will be released over the next few weeks.

    Gotta Run!

    Phonics

     

     

  • UR Water Skiing Team

    The Routes:

    4 Milers

    5 Milers

    6 Milers

     

    NMS

    The lake has mysterious floating flashing markers not unlike maritime navigational aides.  Perhaps UR now has a water skiing team on the lake?

    The heat wasn’t a factor today as much as the humidity.  This team is BRR strong.  Speaking of which, they need one additional driver.  See TYA if you want to submit an application.

    Time to Taper,

    Lockjaw

  • BRR Driver

    Want to see the world (Ok, VA and NC), get some great swag (not kidding about this one here), and go on a free vacation with the boys….Well, your in luck.  We need another driver for the BRR.  Anyone interested.  Leave thursday the 6th of September and return that Sunday…

    First come first served.

    TYA

  • Check that AO box

    4 men rejected the fartsack and figured out a new traffic pattern to make it to Tomato Run.

    The two visitors put in 5.5 miles going behind the school and through Honey Meadows.  YHC and Mudface again missed the trails due to rain, and figured out we haven’t been able to do them at all this summer.  YHC got the Q because when Mudface asked “Who’s got the Q today?” YHC answered “I’ve got no idea” then immediately face palmed.  oh well.

    It was good to see Rosie again and meet Swiper, hope to see you guys at the Convergence on Labor Day!

    No Idea

     

  • Punisher Digest – Triskaidekaphilia

    A PAX of six posted for the most recent episode of the Punisher.  Apologies to all for not posting the backblast sooner.  You were there.  It wasn’t your imagination.  Lab Rat reminded YHC on Saturday that everyone reads the backblasts.  More on that later.

    Anyway, for Monday, 8/13, following a brief warmup with some of the usual, we moseyed to the shady front yard rolled into the Thirteen Acres Baker’s Dozen with 13 rounds of 13 exercises – Merkins, Squats, Hello Dollys, Wide Grip Merkins, Forward Lunges, Rosalitas, Close Grip Merkins, Back Lunges, Freddie Mercurys, Carolina Dry Docks, Side Lunges, Flutter Kicks, and LBCs.  We started with 13 reps of the first exercise and 7 of each of the others.  For the next round, the 13 reps moved to the second exercise with 7 of all of the others.  And so on plus all of the exercises were single count.

    Surprisingly, we had a few minutes left of the 45 and completed a Triple Check starting at the school gym wall with People’s Chair, Elbow Plank and a mosey to a nearby tree and back.  We finished with some stretching, and a COT and YHC took us out.

    Welcome to FNG Strawberry (long time Mets fan) and thanks to Nightcrawler for headlocking.  Good seeing Honey Do and EF Hutton, too, both of whom had already received their Punisher passport stamp earlier but were back for more.  Thanks also to Tricycle for coming out.

    Announcements:  Convergence on Labor Day at Three Lakes Park and CSAUP on October 20th.  Additional details on F3rva.org.  Also Gumbo is leading Breaking Bread this coming Sunday and is looking for additional volunteers see F3rva.org for information, too.

    Testing Lab Rat’s assertion.  So FC Barcelona had a match with Deportivo Alaves on Saturday, 8/18.  In watching some of this match, YHC searched the interwebs for information on Alaves as I’m not familiar with all of the clubs in La Liga.  So what does this have to do with F3?  If you start with the Wikipedia entry for Deportivo Alaves, who can make it to the entry for Merkin in as few links as possible solely using Wikipedia hyperlinks.  BTW, Merkin doesn’t mean pushup.  For those that didn’t know, don’t cheat and search for that first.  Let the discovery wash over you.  A $10 gift card to Stir Crazy Cafe – a coffee joint at the heart of Bellevue and within 3 or so blocks of the Punisher AO if you can chart your Wikipedia link between the two in as few links as possible and first to post about it.  Post your path in the backblast comments.

     

     

     

  • The Evil Twin

    YHC arrived, first on scene, wondering who would appear and my, still raining!! YHC was on vacation last week with sunny skies and one 10 minute rain shower! Really…….the PAX immediately started to roll in. Good to see the PAX members arrive and few training for the BRR and one FNG awaiting Shakedown, last in! YHC explained the route with 2 groups-4 and 5 milers.

    The route=up Twin Team and R on Brigstock. 4 milers run to Helmsley and back to AO. 5 milers run to the end of Brigstock and back to the AO. Bam, 0530===3 PAX members turning out 4 and 5 turning out 5.

    Mumblechatter was good in the 5 mile pack and the pace was 9 minute miles. Great work PAX. 4 milers did a great job too as 5 milers did not catch.

    Numer-ama, Name-r-ama, Welcome FNG Brad aka Pipeline. Announcements: Puppy Pile Saturday, 0700, see Marv. Convergence Labor Day, see Spit.

    YHC took us out.

    NMS=Honeymoon and Bleeder churning miles for the BRR. Nice work and keep logging miles. Lug Nut states, ” I have done two.” Way to log miles as well Lug.

    Shakedown and Pipeline are buddies who work for the Evil Twins, Dominion Power and VDOT,  with environmental protection. So 5 mile group mumblechatter back in bound involved THE pipeline-who, what, when, where, how? Thanks for the intel, Pipeline. And WELCOME!!! Keep posting and it only gets better!

    4 mile group crushed their run! And YHC is sure the mumblechatter was even better!

    Monday morning run is superb. Great run and continue the greatness throughout the week!!

    Only those who post understand.

    Loud and Proud,

    Flatline