Category: Richmond, VA

  • Is it me?

    3 hardy (enough) souls roused themselves out of their fartsacks and arrived to pass around some kettlebells.  Here is what happened.

    COP – IC

    SSH      arm circles          windmills       Freddie Mercurys

    Mosey to loop for some solo KB work, Mudface Q

    First exercise, which will be called the KB pivot–PAX line up single file, first PAX lifts the KB, turns at waist (feet don’t move) and hands off to PAX directly behind, then runs to end of line.  You only need 1 KB for this, and we used Mudface’s 40 pounder.  Repeat process until you get to the end of the loop, then repeat going the other way to starting point.

    Second exercise, called the Lumberjack, PAX lines up slightly more than shoulder width apart.  First PAX lifts KB from outside their left foot, up in one smooth motion to extend above their head, then down to place on outside of their right foot, where next PAX retrieves it and repeats.  PAX runs to end of line after doing exercise.  Continue until end of loop is reached, then reverse until starting point is reached.

    Switch Q to No Idea

    11’s with Goblet squats and that thing where you lie on your 6, lift KB up, down behind your head, then back to center and press up.

    Mosey to SF for COT, numberama, namerama, Chewy took us out.

     

    NMS

    Mudface sent out a message yesterday that MANNdate lacked a Q for today, and received no offers to Q.  That was a clue to how this morning would go.  YHC texted Mudface last night suggesting a joint Q, and Mudface hinted that he had some solo KB workouts in mind.  When YHC arrived to find only Mudface and Chewy in parking lot, it dawned on him that perhaps the reason no one took the Q yesterday was because no one else was coming, which was quickly confirmed.  YHC has Q’d twice this week, with a total of 2 other PAX showing up–does YHC smell worse than normal?  The solo KB workout was made much tougher with just a few people, as by the time you ran to the back of the line it was your turn to grab the KB again.  YHC also had more planned, but the solo KB exercises ran long.  Mudface promises to bring these back soon, along with a few others.  There was a lot of mumble chatter during COP because we couldn’t hear Chewy count, so Mudface picked Chewy’s least favorite exercise and we did it until he started counting.  The solo KB workouts really emphasized form, which was great and ensured the PAX paid close attention.  Hope to see greater numbers next week when some of the regulars return from trips and health concerns.

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

  • WDog Grabs the Potato and Runs

    The potato was warm and buttery as 15 descended upon WDog.  While many were expecting to find CircleK and his beloved Tire, it was Swirly who had the superior alarm clock and started off the HP-Q.  (There was speculation that Mechanicsville PAX haven’t yet adopted modern day alarm clocks and still rely upon roosters…which can be unpredictable.)

    Those who took the potato were Swirly, EF Hutton, Rosie, Saab, and Sippy Cup respectively.  This is what went down…

    First Q:  COP (lots of good stuff), Touch a tree while other partner does series of exercises….WWII’s, Plank, Burpees.

    Second Q:  Circle up for series of rotating ab and upper body exercises while PAX rotates bear-crawling outer perimeter.

    Third Q: 6 pack at rusty cage.  Rotate between pull ups, run to hydrant and perform crunchy frogs

    4th Q:  Run up and down the bowl while performing ascending merkins and J-Squats.  Stop at 10

    5th Q:  Amphitheatre.  Perform series of merkins with alternating legs held high (very difficult), then decline merkin/Carolina Dry Docks off steps….

    Back to Flag.

    Announcements:  According to Swirly, having a hot potato Q at WDog was a first, if not a rarity.

    YHC has to keep this brief since he had to deal with a dead battery this morning.

    Saab abides

     

  • Doors Nearly All Accounted For at SOT…

    3 SOJ vets broke the hold and converged on SOT for another unseasonably mild morning.  The menu was full of Gumbo and here was today’s recipe:

    Mosey down to the far bus lot for COP, including:

    • DQs
    • Helicopters
    • Cotton Pickers
    • Arm Circles
    • Imperial Walkers
    • LBCs
    • Freddie Mercuries
    • Hand Release Merkins

    THANG

    Triple Check 1

    At corner of the school where the bench is – dips, flutter kicks and 3rd PAX member runs to far tree in the line, does 10 SSHs and runs back.  3 times each.

    First set of Door Checks

    Starting on the side of the school at door 5 and going through the “gauntlet” to door 18 — at each odd numbered door do squats x the number on said door.  At each even numbered door do box cutters x the number on the door. Stop at stairs down to the track.

    Triple Check 2

    From the sideline benches — step-ups, American Hammers and run up the steps and back down… x 3

    Elevens with monkey humpers and LBCs and run up/down the stairs between each round.

    Door Check #2

    At the top of the stairs, starting at door #26 and working our way around to door #33 – do 2-ct mountain climbers at the even numbered doors x number on the door and do 2-ct flutter kicks at the odd numbered doors.

    3 MOM, including Dollies, Rosalitas and Hold Six Inches.

    COT, COR, NOR, and YHC took us out.

    Announcements:

    • Puppy Pile (Marv Q) Saturday 8/25 right after Dogpile.
    • Breaking Break (Gumbo Q) Sunday 8/26 at 5:00p.m. until about 7:30 p.m.  – Let me know if you can help out.
    • Labor Day convergence – 3 lakes park – see preblast
    • 10/20 CSAUP – get ready!

    NMS:

    For a few minutes this morning I thought I had a solo beatdown coming, but then Tobit rolled in and Mr. Roper shortly after.  I had planned to do a full tour of the doors today but scrapped that thinking I’d wait for a larger crowd to hear the displeasure.  After the first triple check I decided a dry run of some doors might be good.  The gauntlet will be as brutal as expected and when you get into the mid-twenties, everything sucks!  One day we will do the full tour…

    Great job by the PAX today.  I realize (now really) that monkey humpers, step-ups and stairs are a terrible mix one after the other…I’m already hurting.  We focused mostly on legs and abs – the kind that will seize up and hurt around 2 pm today…you’re welcome!

    Enjoyed the conversation as well.  Thanks for posting.

    Until next time, no more Gumbo for you!

  • Fire truck hell

    14 eager runners posted on a fall like August morning.

    Out of parking lot and left towards main entrance, right on Campus, right on 3 Chopt, left on Grove.  4 miler turn around at Oak and back, 5 milers take a loop around Lexington/Albermarle and back and 6 milers do Lex/Abermarle loop and take a right onto grove and turnaround in the Mary Mumford bus loop.

    Bonus miles for all today… the 4 milers did 4.15, the five milers had 5.1 and the 6 milers did 6.11.  That extra mileage comes free of charge from YHC to you.  No need for thanks…thats just the type of guy I am.

    Everyone was flying today…Saab and Dutch led the pack.  The 52 year old did a good job of making the 30 year old work to catch him.  Marv and Sippy were next and the last two of the 6 milers.  Gomer Pyle and Swirly led the five mile charge.  They were not too far  behind the 6 milers and finished the loop in under 40 minutes for  a 7:55 pace.  Next were BT, EF Hutton and Jack Sparrow.  YHC was making a late charge to catch up to them, but couldn’t quite make it.  Singer, Handshake, Vinny and Bleeder all hit the four mile mark (I think).

    Weather was perfect today…the first fall feeling morning for a run in a long time.  Still got sweaty and wet by the end, but the coolness and relatively low humidity made for optimal conditions.

    Two things I learned or relearned this morning: 1.  Watch out for firetrucks.  Hell, if I hadn’t jumped to the side of the road, the firetruck would have slammed right into me….same for Bleeder and Saab.  Second, as I have learned before, it is possible to catch up to Bleeder, but impossible to pass him.  Thanks for letting me chase you back to the flag thought.  Good practice for a fast BRR downhill run.

    TYA OUT

  • And the Q overslept…..(Timeshare-SC)

    4 North Myrtle Beach Regulars and 4 visiting F3 warriors posted to Timeshare this morning. YHC hung back from the Monday evening cabana party for early bed due to early rise. YHC arrived at 0500, with an introduction to SC and NC PAX members. Beaker stated the Q would be coming in hot….So 0515, Beaker took lead. YHC was wondering how SC F3 would compare to F3 RVA-it was 70 but not quite sunny yet!

    0515 COP…..x 35 SSH and that X 101 Imperial Walkers! (Not a typo).

    Mosey over to a local park and PAX tripled up. PAX 1 climbed a tennis court fence to middle support bar, x 10 squats. PAX 2 performed mountain climbers, PAX 3 Plank Jacks. Reps, 5.

    Mosey over to swings…..partner up. PAX 1, x 25 sit-ups, PAX 2 swing crunches (Merkin position with ankles on the swings, and abd crunches) Repeat x 1.

    Time to mosey and the PAX was following the Q to the beach. Now this is what YHC was waiting for and PAX was lucky, low tide! 7’s was called. Near dunes, 6 merkins run down to the tide line and 1 squat. Run backward to the dunes. 5 merkins, run down, 2 squats, backwards up…. till switch 1 and 6.

    Jump train….yup still on the beach. PAX member runs 10 yds and down in plank. Next member runs, jumps over PAX member and planks. All 8 PAX members performed than repeat.

    1 minute to spare…..flutter kicks in the sand and Mosey down Main Street back to the flag.

    Number-ama, Name-r-ama, Announcements: GOP has a PAX member in Charlotte asking in the COT, if a F3 brother is willing to state a demon they fight with or have fought with….GOP has some brothers in local nano region going through issues with suicides. Barbie is 8 weeks out  to becoming a dad.

    Prayer requests and Beaker took us out!

    NMS-0515 is even earlier than 0530 but SO WORTH IT!! Beaker, way to take lead with no show Q. Beaker did receive a text at 0531, Q overslept. Pinto was LIFO and dag’on, he foundus. Bones way to push this morning! Totally awesome to F3 brothers come together, downrange, and local, to continue sharpening iron!  YHC did ask the Q, “What’s is the coldest the PAX have gotten in the ocean”  F3RVA brothers, be glad we live in the RVA……for many reasons!!!

    Even on vacation, only those who post understand!!

    Loud and Proud from SC,
    Flatline

  • Heartbreak Ridge secured by Henrico’s finest

    6 studs came out to Heartbreak Ridge on a cool, almost fall-like, morning. We did:

    COP – Invisible Jumprope, Don Qs, Helicopters, Merkins, Flutterkicks. Mosey to Honeysuckle Hill.

    Triple check – Donkey Kicks, Squats, and Bernie Sanders up Honeysuckle hill. Head to tennis courts- Wheelbarrow from baseline to net, 10 Derkins. Each man does 4 times. Over to basketball court.

    10 WWII situps each hoop, bear crawl between hoops. Down to Jerkin Gym. 4 sets of 8 Jerkins. Benchkicks sets of 30, 35, and 40.

    Heartbreak Hill- Up, 10 Merkins, and down. 5 times. Back to Jerkin Gym for AMRAP set. Back to flag, some Mary, then Atilla took us out.

    NMS – YHC forgot he had signed up to Q until EF Hutton reminded him last night at Punisher. On our initial mosey a police car sped by and hit his siren announcing the whole AO had been secured, which was important since this was Rosie’s first post at HBR.

    We started actually at 5 but Mr Holland got in at the COP to make it a perfect 6 pax. We had 2 more of Henrico’s finest pass while on Honeysuckle hill. YHC has not Qed enough with the summer tour so he wanted to get in his favorites: Donkey Kicks, Wheelbarrow, and Benchkicks.

    Everyone brought it this morning. Bromance keeps getting stronger,  Phonics and Rosie set the pace, and Atilla was happy to hit the Jerkin Gym. Rosie was impressed we have a specific Jerkin set for us. Mr Holland was glad for the Jerkins to match his sleeves Guns Out look.

    Heartbreak Hill always sucks, but even more so when your shoes weigh 5 lbs with the dew.

    Announcements – 6pack CSAUP and endurance CSAUP in October. Labor day convergence with Daville taking the lead, albeit at a Henrico AO.

    Silent Assassin signing off.

  • Sharks and Minnows Heads to No Toll

    A magnificent seven graced the fields of No Toll on a chillier than usual August morning.  Here’s what went down.

    Mosey to basketball court.

    COP:

    SSH x 30

    DQs x 15

    LBCs x 30

    American Hammers x 20

    Merkins x 10

    Sharks and Minnows:

    PAX (minnows) line up along fence.

    Round 1: PAX attempts to bear crawl across court without being tagged by shark (YHC); if tagged, perform 25 merkins and plank up until iteration is over (tagged minnows become sharks). Repeat until no more minnows.

    Round 2: Same as round 1 but replace bear crawl with crab walk.

    Mosey to fields for round 3.

    Round 3: Same as before but with sprints.

    Mosey to sideline by bleachers.

    B.O.M.B.S.

    Partner up. One person runs the field while the other performs exercise. As a team, complete the following:

    50 Burpees

    100 Overhead presses

    150 Merkins

    200 Big boy sit-ups

    250 Squats

    Plank-o-rama

    Deconstructed Burpees

    Circle up.  Perform 10 squats, 10 leg thrusts, 10 merkins, 10 more leg thrusts, jump up. Repeato 9, 8, 7, 6, etc. until audible called.

    Mosey back to imaginary flag.

    Numberama, Name-o-rama.

    Announcements and YHC took us out.

    Announcements:

    Puppypile is August 25 at 7:05. Marv’s got the Q.

    Breaking Bread 8/26 – Gumbo has the Q.

    Run with the governor tomorrow- sign up at Richmond Road Runners.

    Labor Day Convergence at Three Lakes Park

    CSAUP on October 20

    NMS:

    Ever since playing Sharks and Minnows at the last Puppypile, YHC has been wanting to do a modified version at a regular F3 workout.  So, in honor of YHC’s 2.0 Pikachu, who injured himself playing it at Puppypile (but not too seriously, the kid has a low tolerance for pain),  Sharks and Minnows made an appearance at No Toll. The modified version was not as easy as YHC thought.  Hardywood showed off a crabwalk flip to avoid being tagged while Sugar Sock bear crawled like a spider monkey.  The sprints weren’t any easier.  Oyster moved with speed YHC didn’t know was possible and Posh was faking left and rights all over the place.

    The entire PAX crushed the BOMBS and to YHC’s surprise, there a few minutes remained. No better time than to try out some deconstructed burpees.

    YHC wants to thank the PAX for humoring him this morning with the modified Sharks and Minnows.  …It will show up again.

    Well done this morning, fellas! As always, it was a privilege to lead such an awesome group of men.

  • it was the best of times, it was the worst of times.

    “… it was the age of wisdom, it was the age of foolishness.” — Charles Dickens, A Tale ot Two Cities

    10 really smart fools showed up this morning for some F3 fun.

    Here is what took place —
    COP — lbc’s, am hammers, flutterkicks, v-ups, alternating shoulder taps and merkins 15 each,  repeato with 10 each

    speed bump burpees — run to first speed bump, do 5 burpees, when done do alternating shoulder taps until the 6 is done.  add one burpee each time we hit a new speed bump until we get to ten.

    More Alternating Shoulder Taps, a few rotating merkins until the light got light enough  for us to

    Mosey to the big hill behind the football field

    Modified Dora— partner up — one runs up and down hill, complete together 50 ww2 situps, 100 merkins, and 150 squats

    Mosey back to the flag.  Did it really take that long??

    Numberama, Nameorama

    Announcements —
    Check preblast for info on the Convergence on Labor Day at Three Lakes park.  Let’s have a good showing from Davillians
    A couple of runs in October that sound truly dreadful.  But if you are interested, check out the preblasts. 🙂

    NMS —
    Whenever YHC thinks of F3, he thinks of this masterful quote.  When YHC tries to EH some new guys to come out to F3, everything sounds great to them — it’s free, it’s with other cool dudes, it’s you vs you, etc.  until YHC says 5:30 AM.  Then it doesn’t sound so great.  Is it foolishness to start your day with a crazy workout?  Some might think so — YHC believes it is genius.  Most geniuses have a little crazy built into the fabric of who they are — Einstein, Newton, Faraday, Dickens, Galileo, Michelangelo — all had a major impact on the world as we know it and all possessed a little cray cray as well.  For example, Michelango almost always wore all of his clothes to bed including his boots.  In fact, when he did take off his boots every once in a while some of his skin would peel off with his boots.  OUCH.
    Let’s get a little crazy because just enough crazy can change the world we live in.  Maybe not like Michael Faraday did, but we can change people’s lives through these workouts.  YHC knows this first hand and would not have come out it it wasn’t for another crazy guy (The Carpenter) inviting YHC out for the first time and other guys pushing alongside to better themselves.  So people might think you are crazy for doing these workouts at 5:30 in the frickin morning, but you know better.  You know it takes a little crazy to make this world a better place and that is why you do this F3 thing.  Keep on EH’ing.  Someone will take the bait and they will be the better for it!

    YHC has nothing to say about this particular workout except it was good to see (and hear) Labrat this morning.

    Later,
    Opus

  • We get all kinds at Dirt Church.

    Four of the faithful slid into the last couple of pews for Dirt Church Sunday morning, riding a variety pack of bikes, and running their mouths pretty much the whole time.

    The usual preamble of Fendley Station gravel loosened us up for Sunsetter’s flow.  We chugged up Bell Return to do some socializing at the top with some outa-towners on the world’s cleanest mountain bikes.  The requisite Blueberry Hill followed and we all made great time on that before we found a new way back on the long gravel descent on Loop B.  Just under thirteen miles and 650′ of climbing.

    Profit, banking on a bunch of overnight rain and a strictly gravel ride, brought an excellent Kona cyclocross bike from his inventory.  It was the safe call, but the rain held off, and the rest of us brought MTB’s.  Even though the plan was to take it easy on him, he stepped up and took all the singletrack like a champion.   Mr. Roper kept him company most of the way on his old 26er, which may have taken it’s last lap, since a big new hotness will arrive on the brown truck sometime this week.  Roper will be unstoppable next Sunday for sure. Two singlespeeders set a pace for most of the ride, possibly setting a few PR’s (competitive, much?) on Blueberry uphill, but for sure talking through the whole ride.  John, who is Mr. Roper’s partner in crime, and YHC were at no loss for words, as is often the case.

    Sunday services at Dirt Church kick off at 0800 from the road in front of Courthouse Church of Christ.  All are invited, regardless of skill level.

  • Solo Q

    A PAX of one made it to Tomato Run this morning.  With Spit out of town and the fart sack claiming Mudface, YHC was on his own this morning.  I meandered down the back road behind the schools (trails were too slippery) and through Honey Meadows, before returning and going up the almost ready new road to see what I could see, totaling a little over 3 miles.

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