Category: Richmond, VA

  • Iron Pax Comes to RVA

    6 Davillians heard the call and headed to Atlee HS on this fine 70 and sunny day. The SF was planted and the PAX got to work.

    The is how it went down:

    Mosey to the bus loop

    COP (ALL IC) – DQ, Helicopters, Arm Circles

    THANG

    Iron Pax Challenge

    4 rounds of the following: 50 Air Squats, 40 WWII Sit ups, 30 Merkins, 20 Jumping Lunges (each leg), 10 Burpees, Lap around the bus loop (400 meters)

    PAX finished early time for some extra. Mosey to the front of the HS

    Triple Check – People’s Chair, LBC’s, Bear Crawl to the sidewalk and run back

    Mosey back to the SF

    3 MOM – Freddy Mercury’s, AL Prom Date, American Hammers

    Numerama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    A few days ago, YHC was on twitter and notice something F3 Hampton Roads (aka Dreamliner) retweeted about @F3IronPax. Our fellow brother from F3 Greenwood have sent out a weekly challenge to F3 Nation. YHC took one looked at it and knew the DaVille boy would be up for the challenge.

    The Pax staying mainly together the whole time with all finishing around 26 to 27 minutes. Kit Kat was a sit up beast, Wheelie could bust out some Merkins, and Bulkhead head made quick work of the squats. Emoji and Opus were solid overall. YHC did his best to reminder the PAX to keep good form but nothing beats have Helix there to show us how it is done (miss having you today Helix).

    ANNOUNCEMENTS
    • YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
    • HDHH tomorrow – Kubota as has the Q. See the preblast
    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

    SPIT ON THAT!!

  • Sweatin’ it out at the beach

    12 men threw off the clutches of the fartsack, including 2 FNG’s, to run (a little) and allow YHC to introduce some Richmond F3 to F3Grandstrand.

    This is how it supposedly went down…
    COP — IC
    15 SSH   15 Don Quixotes   15 mountain climbers    15 arm circles (10 small, 5 big, then reverso)  15 LBC’s    15 Imperial Walkers
    Mosey to park pavilion
    Aiken legs   20 box jumps
                       20 squats
                       20 lunges
                       20 split jacks
    Roll right into triple check:  form up into teams of three, one partner runs the indoor park loop, while the other 2 do flutter kicks and plank.  When the runner gets back, switch roles, repeat until everyone has done each exercise, then rinse and repeat the whole thing.
    Mosey to ‘yoga mat’ playground area for 11’s–do 1 merkin on first side, lunge to other side, do 10 heels to heaven, lunge back, always make sure the numbers add up to 11.
    Mosey back to AO for COT, numberama, namerama, YHC took us out.
    NMS
    YHC is on vacation this week but needed to get in a workout, so got advice from F3 brother Spit in Richmond on how to contact local F3 and got in touch with Beaker (Muppet reference, scientist?–YHC forgot to ask) who asked if he wanted to guest Q.  Sure, why not.  It was a lot of fun to introduce F3 here to some Richmond favorites, including Aiken legs, triple check and Alabama Prom Date.  The last especially was warmly received, which is a sure sign of how cultured this group is, which reminded YHC of home–love it!  Overall this was a lot of fun, and it was great getting to know other brothers in the gloom.  Richmond has nothing on this area regarding humidity, as YHC was dripping in sweat midway through Aiken legs.  Thanks especially to Beaker for helping YHC with figuring out the workout regarding layout, etc.
    Thanks for letting me lead.  As usual, I have No Idea what I’m doing.

  • Tuesday Morning

    7 SOJ PAX and 1 Q from Tuckahoe met up at No Toll this morning in the humid gloom.  Greetings were exchanged and at 5:30am, BOOM, off we go!

    Mosey to first field on left for:

    COP:

    SSH x 25

    Helicopters x 15

    Imperial Walkers x 15

    Don Quixotes x 15

    Heels to Heaven x 10

    Hand Release Merkins x 10

    Arm Circles x 15 Forward x 15 Backward

     

    Mosey to saturated, just aerated, sprinklers on, muddy field on the right for:

    DORA:

    Partner up.  One partner runs across field through or around sprinklers and back to picnic pavilion and switch with partner.  Exercises at pavilion were: 100 x Incline Merkins, 200 x Dips, 300 x Squats

    Stay in pavilion and perform 20 Skull Crushers on picnic tables.

     

    Mosey back to first field for:

    Suicide 11’s:

    Merkins and WWII Sit-ups

    Using same cones for suicides, partner up and wheelbarrow to each cone and perform a decline merkin at each cone.  Down and back.  Switch up as needed.

     

    Mosey over to row of posts for:

    Pole Smokers

    Each PAX performs Flutter Kicks or Box Cutters while PAX members take turns doing 10 Pole Smokers going down the line.

     

    Mosey back to basketball court for:

    Mary:

    WWII Sit-ups x 15

    Rosalitas x 10

    6 Inches x 25 count

    American Hammers x 10

     

    COT:

    Numberama, Namearama, and YHC took us out.

     

    Announcements:

    HDHH/Roller Coaster this Wednesday at Kuba Kuba Dos at 5:30pm.  Hills and Hops!

    PuppyPile on August 25th immediately following DogPile.  Marv has the Q.

    Ghost Flag will be up for grabs at DogPile this Saturday.  Represent!

     

    NMS:

    Well where does YHC start?  It was a long night.  YHC was up for most of the night dealing with a Ghost Truck.  My Silverado’s exterior and interior lights kept coming on and turning off shining through my bedroom window.  What a pain.  YHC could not figure it out.  Started truck, moved truck several times and no luck.  YHC turned truck around so lights would not shine on my house or neighbor’s house and went to sleep finally (2am)!  Woke up at normal time, got in truck and CLICK, CLICK, CLICK!  No good!  Hop into M’s mini-van and head to No Toll.

    Great to see the SOJ PAX ready to work this morning.  Welcome back, Gumbo!  YHC hopes we didn’t mess up the one field that had obviously just been aerated and seeded.  Hope the grass grows!  Wheelbarrows were tough, but thanks to Oyster, YHC was able to make it to the end.  Way to work to all on that one!

    Many thanks to the SOJ PAX for letting YHC come lead this morning!  YHC spared you all the coupons!  It may have been because of Gumbo!

    YHC arrived back home, jumped his truck and started off to work and noticed the A/C was blowing out heat!  Windows down for 45 minutes to work.  YHC’s truck is screwed up!

    Have a great Tuesday all!

    Kubota

    keep posting

  • Take (Up To) Five Fingers…Mind Swirly’s Hole

    A luck 13 showed for a favorite route of YHC’s…taking (up to) 5 stretches through the neighborhood (Iris, Tapoan, Ridgeway, Tawano, Old Mill).  Each stretch offering ample elevation toward its peak at Three Chopt.

    NMS:  In preparation for the BRR, YHC wanted to re-visit his preferred hill workout around the UR campus.  Great work by everyone today….hills in this kind of heat is no joke.  Apologies for my poor instructions (per usual).

    Announcements:

    • TYA Classic Ultra (Oct 20) and HoneyDo 6 Pack (Oct 20)
    • Last day to start the Summer Tour (Hah!)

    Saab Abides

  • Labor Day Convergence – PreBlast

    Labor Day Convergence – PreBlast

    With the tour ending and the mornings staying darker longer, it’s time for the last convergence of the summer!

    Labor Day Convergence will be held at Three Lakes Park (400 Sausiluta Dr, Richmond, VA 23227) at 7 am hosted by DaVille.

    Coffeteria and a continental breakfast to follow be provide by Fairlake Catering.

    Bring your SF’s, your coffee mugs and we will see you on the 3rd!

  • Monday Evening

    5 strong posted at Punisher this evening with the RVA conditions being Sunny, Hot, Humid and 88.  At Holton Elementary is was 70 and Sunny.  Here is what transpired:

    COP:

    Cotton Pickers x 15

    Russian Soldiers x 15

    Hillbillies x 15

    Arm Circles x 15 Forward and Backward

    Freddie Mercury’s x 15

    Hybrid Merkins/Shoulder Taps x 15

     

    Thang:

    Partner up for Doracides

    Run to first tree and perform one Burpee, run back to partner, then run to second tree and perform two Burpees and run back a switch with partner.  Exercises at start line were 100 x Merkins, 200 x LBC’s, 300 x single count Mountain Climbers.

    Mosey over to school wall for Triple Check

    Dwight Howards/Heels to Heaven/Run to tree and back

    3 x Rounds

    Wall-sit-arama

    Mosey a little to nice green grassy area for Four Corners

    10 x 2 count Flutter Kicks

    10 x 2 count Flutter Kicks/10 x Scorpion Kicks

    10 x 2 count Flutter Kicks/10 x Scorpion Kicks/10 x Jump Squats

    10 x 2 count Flutter Kicks/10 x Scorpion Kicks/10 x Jump Squats/10 Hand Release Merkins

     

    Mosey a little for a new routine “5 Trees/5 PAX”

    Each PAX member gets at a tree and does Reverse Crunches.  First tree person does 10 Carolina Dry Docks and then runs to next tree/person and relieve that person who runs to next tree/person and so on until all PAX members have had a turn doing the Dry Docks at the first tree.  PAX is doing Reverse Crunches the whole time they are not running from tree to tree or doing the Dry Docks.  You had to be there to understand, I guess.  Didn’t work out exactly as planned.

    Mosey a little for PLT’s

    3×20 PLT’s with YHC doing Pole Smokers because of odd numbers.

    Burpee Shuffle with each PAX calling out 1,2,3 Burpees.  No repeats.

    Turn Q over to the Punisher himself, Chum Bucket for 7 MOM

    Lots of LBC’s, about 8 different forms of LBC’s

    6 Inches while PAX members take turns counting to 60

    Stretching exercises

    Back to the Shovel Flag

    Numberama, Namearama and YHC took us out

    Announcements:

    HDHH/Roller Coaster this Wednesday at Kuba Kuba Dos at 5:30 pm.  Bring a change of clothes or deodorant (no outdoor seating)

    PuppyPile August 25th after DogPile.  Marv has the Q.

    Breaking Bread needs a Q for August.  Sign up on the Q sheet.

    Ghost Flag will be out at DogPile this Saturday.  Get your nano-regions out there.

    NMS:

    First, let’s congratulate Shakedown for completing the Summer Tour this evening.  I feel honored to have Q’d his final AO.  It was nice and hot even in the shady areas that we worked in this evening.  Everyone worked hard and there were no complaints.  YHC wanted to include Chum Bucket in the Q because it had been a couple weeks since other PAX have taken the Q over at Punisher.  YHC knew that he was good at Mary exercises, so there you go.  Thanks, Chum!  It was great to meet Tricycle and Phonics posted and checked Punisher off of his Summer Tour list.  Thanks for coming out and working hard, fellas!

    See ya in the gloom!

    Kubota

    keep posting!

  • Barefoot at Bernies

    Its hot and humid.  We are at the beach.  Lets go for a run.

     

    THANG

    5mi out and back.

     

    NMS

    After a discussion with Lab Rat on running changes after injury, we decided that barefoot running was worth a shot.  Lab Rat was adamant that nice soft, plush, grass is the answer.  I know that Kiawah has plenty of green fields, but the gestapo is hiding around every tree and the beach is free… so the beach it is.

    If you have never been down there, the beach at high tide is rather hard, some soft sand, but nothing that you sink into.  At low tide, the beach is rock hard and 50 – 100 m wide. Consistent in contrast to our typical OBX haunt.

    It worked.  YHC had to focus on foot placement to keep the wear and tear down, but after working up to it over a few days YHC was able to get 5 miles straight in.  No calf issues.  With shoes on the next day, no issues.  Gitty up!

    Tippecanoe crushed it.  Looking forward to XC season and what he does.

    GP,  out

  • Low Country Run VQ

    Two beach bums gathered for another humid run.

     

    THANG

    5 mi out and back.

     

    NMS

    I know its just a Run Q, but I called the route today.  Good run in the shade; one “hill”.  We scared up a deer.  YHC cranking out the miles for start of XC.  GP is reworking his gait after the foot injury, but he looks ready for

     

    Tippecanoe

  • Brutal way to start Monday

    3 SOJ regulars showed up to Twin Team this morning. 2 to log miles and 1 getting ready for BRR. 4, 5, and 6 mile route planned but only 5 mile route needed. YHC showed up right behind Honeymoon and Gumbo was not far behind. 0530…..3 F3 warriors started their Monday on a glorious note.

    Pretty simple….Up Twin Team and R on Brigstock til Brigstock changed to Netherfield and back to the flag. Roughly 5.2 according Honeymoon and Gumbo.

    Numer-ama, Name-r-ama, Announcements: HDHH at Kuba Kuba 2 Wednesday. Convergance Labor Day, somewhere in Da-ville so see Spit.

    Gumbo and Honeymoon, outstanding way to start YHC’s day. Awesome to move the feet and pound the pavement with you gentlemen this Monday!!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • GHOST FLAG!

    GHOST FLAG!

    ATTENTION PAX!

    The Ghost Flag will be up for grabs this Saturday at DogPile.  Make sure that your Nano-regions are well represented.  There will be a competition between Nano-regions to see who goes home with the flag and another prize!  See you Saturday!

    Kubota