Category: Richmond, VA

  • Partner Up, Triple Up, and Quintuple UP

    10 Warriors (5 Davillians, 4 2.0’s, and one Summer Tourist) arrived a a overcast then raining Creek (no worries its always sunny and 70), to enjoy the end of the week with a beatdown.

    This is how it went down

    Mosey around the church in different ways including backwards, karaoke style, and forwards

    COP (ALL IC) – Invisible Jump Rope, Hand Release Merkins (HRM’s), DQ, HRM’s, Helicopters, HRM’s, Arm Circles (forward), HRM’s, Arm Circles (backwards), HRM’s.

    THANG

    Partner Up

    PLT in sets of 10, 15, and 20 each partner

    Triple Up

    Triple Check: HRM’s, LBC’s and run around the front parking lot

    Quintuple Up

    Chaos Four Corners: Teams of five, split up with a different person at each corner. The fifth partner starts running to the first corner to pick up the first partner. Before they head to the second corner they must complete 10 Jump Squats each, Rinse and repeat at each corner picking up the rest back on the way. 2nd corner – 10 2ct Mtn Climbers, 3rd – 10 Heels to Heaven, 4th – 10 LBCs. 10 HRM’s at the end

    Chaos Four Corners Reverso: Same as before but this time all PAX starts running and dropped one PAX at each corner then comes back to pick up PAX

    Partner Up

    PLT Is sets of 20, 15, and 10 each partner

    Mosey back to the SF, 10 HRM’s IC, Numerama, Namerama, Announcements, Wild Thing took us out

    MOLESKIN

    The Hand Release Merkins brought about an each challenge during the COP. It seemed YHC’s arms were going to fall off while doing Arm Circle. By looking at the rest of the PAX faces, YHC feels they would agree

    We had a cheering section this morning with a Southern Baptist Mission crew sharing our parking this morning.

    Glad to have Wedding Singer join us. Good Luck with the rest of your tour.

    ANNOUNCEMENTS
    • Swim Team practice at Dogpile tomorrow. Come prepare
    • Pre blast for Labor Day Convergence coming soon

    SPIT ON THAT!! 

  • Dogpile Saturday August, 4…Swimming Involved!

    Dogpile Saturday August, 4…Swimming Involved!

    To all PAX Members, there is a HIGH probability that we go swimming this Saturday at Dogpile!! Please dress accordingly with proper footwear. Everyone can swim, correct?

  • Elevens to Rule them All

    Four redwoods posted at Circus for some midsummer gloom. This is what went down, more or less:

    Typical warm-up sequence in COP with 25x SSH, 25x Don Quiote, 25x Imperial Walkers, 25x LBC, 20x 4-count heels to heaven, 25x crabcakes.

    Mosey to bus loop near sheltered area. Line up in front of curb. 10x 4-count lawnmower pulls (right), 10x 4-count lawnmower pulls (left), and 10x incline merkins. Rinse and repeat that sequence.

    Commence Elevens from Hell.
    round 1
    – 1 KB snatch (right)
    – 1 KB snatch (left)
    – run bus loop
    – 10 burpees
    – run bus loop

    round 2
    – 2 KB snatch (right)
    – 2 KB snatch (left)
    – run bus loop
    – 9 burpees
    – run bus loop

    round 3
    – 3 KB snatch (right)
    – 3 KB snatch (left)
    – run bus loop
    – 8 burpees
    – run bus loop

    rinse and repeat for rounds 4 through 10 until each PAX member completes 10 KB snatches on each arm and 1 burpee.

    Number-a-rama
    Name-a-rama
    COT with Honey Do taking us out

    Moleskin. Opus rolled in a few minutes late, but did not miss much. He just returned from a 4 week vacation driving cross-country. This was his welcome back party! We were glad to have him out.

    White Deer started talking trash the second Honey Do opened his car door. YHC knew running needed to be in the day’s recipe.

    The elevens felt more like a Lucky Horseshoe than elevens on account of all of the running. The snatches and burpees have a nasty way of interfering with run mechanics. We all slowed significantly as the rounds progressed.

    After the COT, everyone just laid around on the concrete sidewalk for quite some time. I could barely carry the KB back to the car.

    Thanks for letting me lead. Jville

  • Shark Week Rerun

    Shark Week

    20 Swimmers and a one Shark posted this am for Shark Week F3RVA style.

    THE Thang

    Mosey to Field in front of Church in Windsor Farms

    COP

    20X SSH
    20X LBC
    10X Helicopters
    15X Don Quixote

    Mosey to the Pool

    Triple Check
    Dips, Merkins, Lateral Lap across the Pool

    100X Wet World War II situps, Feet on the edge of the Pool.

    Sharks and Minnows

    TYA & SAAB start as Sharks

    Marco Polo

    Mosey back to Virtual Shovel Flag

    YHC took us out

    Wet Moleskin

    YHC is happy be back in the Q rotation after eight Months ( non-Shark related injury recovery), Special thanks to Lockjaw for reminding YHC, and also for Actual posting while not being the Q.( which happens less than 38% of the time, Yes, Lockjaw’s normally Q’s 62% of the workouts he attends, go ahead TYA you can verify it on Big Data)

    As BT said he was almost as soaked today as he was on the Hill run Last night, The pool was definitely cooler than the Hillcrest loops.

    Thanks to TYA and SAAB for their Shark skills. MPD wanted to know why the Games were so short, and to quote her “You guys bring a lot of life to the pool.” YHC’s neighbor said the exact same thing- using slightly different language.

    Sugar Sock mentioned that last year’s Shark Week was his Third F3 Workout, not exactly a normal workout.

    With Swirly making sure MPD safely got out of the Pool without incident; all was well when YHC arrived back home.

    Announcements

    Humpday Happy Hour next Wednesday, Kubota has details, Run Hills then Happy Hour

    Puppy Pile — Aug 21 — MARV has the Q

    Bleeder Out

  • Gumbo is back on the Menu

    7 SOJ stalwarts and one lost mechanic posted in the gloom of TImberwolf this morning for some light calisthenics and a whole lot of conversation.  4 Men of Hate and 4 Men of Silence.  8 men, ready to start their day right.

    It was like a freaking Oprah book club there for a while, but along with the mumblechatter, we put in some work too.  It went a little something like this:

    Greetings and re-introductions by the “guest”-Q and then 0530, time to Mosey to the front parking lot for some COP, including:

    • SSHs x32 for the number of days since YHC’s last F3 posting
    • DQs
    • Cotton Pickers
    • Helicopters
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks

    Mosey down the hill to the school entrance to start the THANG

    Switchback Curb Crawls – starting at the bottom of the hill, work our way to the top (designated by the 3rd light pole) while employing the switchback method of mountain climbing — crawl diagonally across to 1st light pole, do one merkin; crawl diagonally across to random point between 1st and 2nd light pole, do 2 merkins; repeato back and forth adding 1 merkin each stop until you get to the 3rd light pole at top of the hill.  YHC recounted how thankful he was on the many hikes in Utah for the use of switchback to ease the elevation gain from bottom to top of the mountain…I was especially thankful after our last hike had exactly zero switchbacks and was essentially straight up the mountain…OUCH!

    Elevens at the light poles around the parking lot – starting at the first light pole with 10 2-ct mountain climbers and 1 box cutter.  Run to next light pole and do 9 and 2…and so on.  Book club (i.e., Roper and Lab Rat, were in full effect during 11s).

    Brief plank-o-rama after 11s, including some DEEP Holds in Wilson’s Wife by Sparky.  He even had to turn away from Wilson because he couldn’t look him in the eye!

    Mosey around the back of the school

    Bernie Sanders Hill –  1 burpee at the bottom, backwards run up to the fence and 10 jump squats at the top, run back down. Repeato x5.

    Mosey around to the tennis courts — Lab Rat was noticing several of the disc golf holes.  Hopefully he will come back soon and lead a disc golf workout at Timberwolf as only he can.

    Progressive 4 Corners – 

    • Corner 1: 10 merkins
    • Corner 2: 10 merkins, 20 LBCs
    • Corner 3: 10 merkins, 20 LBCs, 30 deep squats
    • Corner 4: 10 merkins, 20 LBCs, 30 deep squats, 40 SSHs
    • Run between 1 and 2 and 3 and 4
    • Lunge between 2 and 3 and 4 and 1.

    ROF x2

    • Round 1 – plank and 10 merkins
    • Round 2 – hold 6 inches and 10 2-ct flutter Kicks

    Burpee Shuffle – shuffling feet, each PAX called a number, either 1, 2 or 3 and you couldn’t repeat the immediately preceding number,  By my count, we did 15 burpees.

    4 MOM, including: Freddie Mercuries, Rocky Balboas, American Hammers

    Back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • Amateur Gears tomorrow at RAMM GEARS – sure to be a spectacle!  Grab your BMX or Schwin and be there.
    • HDHH at Kuba Kuba Dos (Tuckahoe) next Wednesday 5:30 – see Kubota for details.
    • CSAUP 10/20 – Rosie said to plan to run a LOT (or a little), just plan to be there!

    NMS:

    It’s great to be back…well, at least back to F3!  I missed you fellers.  It was also great to be back where there is actual oxygen and I don’t need to gasp for air just to complete a sentence.

    Seriously though, the thing I missed the most during my month in Utah was F3.  Nothing gets my day started like joining you men in the gloom for some fellowship and motivation.  It was great to be back and pick up right where I left off.  Its like riding a bike.  Any of you fellas out there reading this BB who haven’t posted in a while, come back and POST.  It might be an initial shock on re-entry, but it is great to be back with your brothers in the gloom.

    Great effort by the 8 PAX members today.  Strong work and strong fellowship.  I thoroughly enjoyed it guys.  Thanks for letting me lead this morning!

    See you in the gloom.

    No More Gumbo For You!

  • The 5 D’s

    6 regulars, 2 summer tourists and one FNG answered the call for the MANNdate Murph

    Run 2 laps from the parking lot around the bus loop and back, walk 2 laps around the parking lot while performing slingshots

    100 High pulls

    200 lawn mowers

    300 snatches

    repeat the walks and runs if finished

    Mosey to SF for Boat/Canoe

    Numberama

    Namearama

    Announcements

    Pre-blast for Labor Day Convergence coming out soon

    Ghost Flag should be making an appearance soon as well

    Spit took us out

    NMS

    YHC really liked the walking slingshots that Spit introduced last week and after the customary several minutes of thought they were worked into today’s Murph. It was good having Kubota and Rosie with us this morning as they continue on their Summer Tour.

    About halfway through, No Idea and YHC lost count of the number of rounds that they had done. They then started talking trash to Helix in an attempt to make him lose count as well. Not sure if it worked or not but it was fun to try.

    The main topic of conversation this morning revolved around injuries that were odd for the activity being performed. Like breaking your arm swimming. The someone said “if your are gonna get hurt it should be cool, like being hit with a thrown wrench”, and that is how Patches got his name. Needless to say the Dodgeball quotes were flying.

    Strong work was done by all. Thanks for letting me lead

  • Hill Work

    9 strong posted for the Wed night Hill Run and here is how it went down.

    Everyone attacked the hills !!!! Different routes were taken/ different start times were taken –  but one thing all of us had in common – each runner was smoked at the end. Way to push guys – great to see so many out there tonight. Special guest Marlo (F3 name MPD) crushed the hills on her bike – great job MPD!

    BRR is 4 weeks out – guys if your on the team make sure you get some extra hill work in – you’ll be glad you did!

    Next week – Roller Coaster will be held @ Kuba Kuba 2 – Kubota is the Q – come on out run, enjoy some fellowship and have a beverage or two!

    See y’all in the gloom..

  • It takes two To Tango

    Swiper swiped right for Lab Rat today to get in 3.6 miles of urban mixed running.

    Down the hill from the VDOT building and over Mayo Bridge.  Pick up floodwall then over T. Potter bridge.  Pipeline then up the hill to the capital building, Rocky Balboa up the steps and touch the Washington Monument.

    Swiper was all talk AND game this morning…chatting me up while I sucked wind and tried to keep up his blistering pace!  We ended up at 9 minute miles, which is BY FAR faster than I have run this loop solo.

    Thanks for the shove, Swiper!

     

    Missed ya, Shakes.

     

    Lab Rat apologizes…

     

  • Achtung!

    A beautiful day for a workout for this group of 9.

    COP

    • SSH
    • Don Quixote
    • Imperial Walkers
    • Russian Soldiers
    • Helicopters

    Mosey to the football field for Red Barchetta:

    • Run 100 yards, 100 SSH, run back
    • Run 75 yards, 75 Mountain Climbers, run back
    • Run 50 yards, 50 LBCs, run back
    • Run 25 yards, 25 Merkins, run back
    • Run 10 yards, 10 Burpees, run back

    Off to the side of track to the low bleachers for Lindsays – 30/10, 25/15, 20/20, 15/25, 10/30 reps of dips and American Hammers lunging across the track and back.

    Over to the bus parking lot for Doras!

    • 100 Box Cutters
    • 200 Monkey Humpers
    • 300 Flutter Kicks

    Mosey over to the stalled out BMW in the fire lane where the Pax successfully pushed it into a parking space.

    Run up the hill and circle up for some Mary:

    • American Hammers
    • Alabama Prom Dates
    • Rosalitas
    • Hello Dollies

    YHC took us out.

    NMS

    YHC concluded the final stop on the Summer Tour this morning checking the last AO off of the list.  On the drive over, the check engine light came on, but nothing alarming.  YHC parked in the lower lot to scope out the AO and upon driving to the top lot, the car stalled out.  Dead.

    The show must go on and we got on with the workout and even including the car into the workout.

    This AO is really nice.  I was a little skeptical at first when I pulled up and there was no one around except an old dog on the track that just stared at me.  This canine was our sole spectator.

    The Summer Tour has been great.  Wonderful opportunity to see AOs across our region as well as meet new brothers in our Pax.  It’s not too late for one to start the tour (though getting pretty close).

    The Pax pushed it hard this morning.  Welcome FNG Slim Shady!  We hope to see you back out soon.

    Announcements

    • Amateur RAMM Gears this Friday.  Don’t miss out.  No Tools is on point.
    • August 25 – Puppy Pile.  Bring the 2.0s
    • HDHH next week to correspond with the Wednesday hill run.  See Kubota’s pre-blast for details.

    Time to Taper,

    Lockjaw

  • What The Hell Are They Doing?

    Six at the start, with 2 LIFOs, started their day with more water and darkness. As always, we eventually came into the light.

    COP: Helicopters (10), Russian Soldiers (10), Invisible Jump Ropes (20), LBCs (10), Dying Cockroaches (10). Partner up for Windsor Farms Do Si Dos (4 sets. 10 Merkins / flutter kicks)

    THANG: Rusty Case 11s. Jerkins and Booyah Merkins – 2 count. Mosey to Amphitheater stage. 1 box jump, 2 SSHs to the top. Proper Doras. 100 Donkey Kicks. 200 Chicken Peckers. 300 WWIIs. Partner runs the traffic circle. YHC audibled during WWIIs. Somewhere between 150 and 200 were completed. Needed time for the grand finale. Whatchamacallits. 1 to 4 ratio. Merkins to Air Presses. Finish at 10 Merkins and 40 Air Presses.

    Back to the Flag. YHC took us out.

    Announcements: Amateur RAMM Gears on Friday. HDHH and Hill Run next Wednesday at Kuba Kuba II. Puppy Pile Aug. 25th.

    NMS

    During Whatchamacallits, we had some on lookers. What the hell are they doing, was supposed their thought. That looks easy, must’ve been another. Trust me, it ain’t. Just ask Bodos and Oyster. Even Sippy Cup said he figured out a way to cheat. What? He didn’t, but he thought about it. 🙂 Total compliment to the exercise.

    YHC woke up early Tuesday morning sick as a dog. Immediately wondered if I’d make my Q today. Luckily it was a quick hitting bug. Just a soft reminder to not take anything for granted. We are blessed to be a part of this brotherhood, and each day in it is truly awesome!