Category: Richmond, VA

  • Solid Start to a Tuesday

    Five strong redwoods ignored the mighty force of the fartsack to embrace any and all challenges that lie ahead on this last day of July 2018, which like many lately appears to be void of sunlight.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 arm circles (10 small/5 big) – each direction
    • Mosey to black top for four corners – 10, 15, 20 & 25 reps at each corner followed by 10 burpees in between exercises
      • WWII sit-ups
      • Squats
      • Merkins
      • 2x flutter kicks
    • Mosey to HB Hill for 10 hill runs
    • Mosey to the jerkin gym for 3x 8 reps
    • Mosey to the bleachers for 25 bench kicks, run ½ track to other bleachers for 25 more bench kicks
    • 5 bernies
    • COT with YHC taking us out

    Welcome to F3 Mannschaft.  Of Austrian decent, the German futbol fan had a strong showing on his virgin posting.  T-claps to Seymour for bringing this FNG into the fold.

    YHC got a text from Loose Goose at 4:45 am lamenting a long night of little sleep with small children, which lead to his absence.  Hopefully he can lead a 2.0 workout in Glen Gary tonight to ensure deep sleep from his little warriors.  See you later this week Loose Goose.

    Bromance continues to regularly post despite shoulder issues.  Good work and happy healing!

    Finally, the transformation of Mr. Holland in the last year is another highlight of the day.  It helps to still be in the hate zone, but that boy is getting after it.  He even challenged the swift-footed Seymour on the hill runs…impressive!

    Good work by the PAX.  It was a pleasure leading this group.  As always, enjoyed the fellowship that comes with a shared beatdown!  God is good all of the time!

    Attila

  • Here Comes Sunshine

    Five RVA pax, 2 local on foot and 3 on the tour, joined YHC for a 6:30 PM(!) workout.

    The thang:

    Warm  up – SSH, Don Qs (enter Sunny), Merkins, Peter Parkers, reverse crunch

    mosey to corner of school property – Roscoe special – 9 minutes of running the perimeter.

    Mosey to picnic tables – Lindsays – dips and LBCs

    Mosey to back corner of school property along Hermitage, run along street alternating sprints and jobs between light poles to AP Hill corner. Turn left and alternate running speeds to next corner – 50%, 75%, 95%, 50%,100%.

    Mosey to basketball court – suicide forward and backward running.

    Rusty  cage – 10 burp ups

    mosey to back trail along perimeter and all the way down to Hermitage, repeat light pole sprints and jogs down Hermitage.

    Circle up for ring of fire – merkins.

    Triple check – balls to wall, flutters, run.

    ring of fire – burpees 1,2 or 3

    5MOM – Dollys, Rosalitas, Freddie Mercury

     

    Moleskin – YHC played this a little fast and loose, noticed the sheet was open and confirmed with chum that he’d take it out of his hands for a night. Wanted to get a good amount of running in, which double respect Sunny had been doing upon his partially tardy arrival into warmups.The workout was an attempt at the old string of pearls, keeping things constantly moving without losing anyone. This pax had no problem with that though. Honey Do and Rosie were out in front much of the time with Chum, Sunny and I doing our best to keep up.

    YHC hadn’t Q’d in a while mostly due to the weariness of signing up and feeling the wrath of toddlers and babies in the middle of the night. Felt good to get back in the saddle, always puts a little pep in the step. Much like Honey Do’s comment upon arrival, it had been a long day and it would feel good to get a workout in after the stress, unlike the stress reliever of a workout before the day commences.

    Enjoyed it fellas, thanks for letting me lead.

    -singer

     

     

  • Oldie But Goodies on 2

    10 studs entered the gloom for a beatdown that went a little like this:

    Mosey to far side of front of AHS for COP.  Exercises included: LBCs, Helicopters, Arm Circles, Copperhead Squats.

    Mosey to bus loop for bear crawl indian run, through the PAX twice.  Lunge indian run through the PAX twice.

    Mosey to CMS BBALL courts for suicides.  Regular, Reverse, Burpee suicides.

    Mosey to tennis courts fence for Chicken Pecker Ring of Fire.  Each PAX perform 5 CPs while the rest holds BTTW.

    Mosey to AHS BBALL courts for 4 corners.  Corner 1 = 10 merkins.  Lunge to Corner 2 = 20 LBCs.  Backwards lunge to Corner 3 = 30 squats.  Lunge to Corner 4 = 40 Monkey Humpers. Backwards lunge to corner 1.

    Mosey to AHS soccer field.  PAx splits in half and lines up 10 yds apart facing each other.  PAX bear crawls to center where the perform 5 Booyah merkins with PAX across frm them.  Crawl bear back to starting point.  Repeato at 20 yds and 40 yds.

    Mosey to other side of field.  Run across field and perform 1 American Hammer.  Return and perform 2 burpees.  Repeato up to seven.

    Mosey to edge of parking to grab a pole for pole smokers.  PAX hold six inches why PAX member performs 5 pole smokers and runs to end of line.  Repeato until all PAX have completed 5 pole smokers.

    Indian Run the long way back into the AHS main parking lot.

    Parking lot tracers and back to the VSF for Burpee Ring of Fire.

    Numberama, Namearama, Opus took us out with a prayer.

    Announcements – Crickets.

    NMS : YHC was enjoying a couple of chilly pops last night while watching the RedSox (best team in baseball) beat the Phillies in 13 innings and YHC was pondering about what to include this morning.  YHC made the decision that the PAX would complete Old Glory this am.  Well, when YHC arrived at the AO at 0510, YHC went to plant the flag and discovered YHC had taken his Shovel Flag out of the Jeepster over the weekend. Can’t do Old Glory without Old Glory. Therefore, YHC decided we would move to the other end of the spectrum and instead of completing an out of the box beatdown, the PAX would perform a lot of YHCs favorite exercises.  Mission accomplished.  The PAX pushed through the humidity this morning and crushed everything.  Quiet group this am until after the suicides.  The must have got the blood flowing as the conversation shifted to Yadsale’s high school football days.  Yardsale mentioned that all of the plays had to be run on the 1 count, as they always jumped offside if the play was called on the 2 count.  There were many barbs about the academic prowess of Yardsale’s teammates.  It was great to have Swiper join us Davillians as the Summer AO tour continues.

    Circle K

  • Mont Henricus

    Image result for sir isaac newton

    Fifteen able bodied gentlemen challenged Sir Isaac Newton’s theories today as they climbed Mount Henrico.  Circle up just down the way from the commons for instructions:

    5 ‘ish mile route:
    – out campus by the baseball field to left on College
    – Right on Lakewood
    – Right on Wood
    – Left on Baldwin
    – Quick right on Westham then continue left on Baldwin
    – Left on Rock Creek
    – Quick left on Forest then right on University
    – Right on Glendale then left on Julian to the top
    – Return the same way

    4 milers follow the 5 mile route to University.  Then around Arlington circle before reversing course and returning.

    6 milers did Arlington circle on the up and back.

    COT with one quick exit then YHC took us out, thanking Newton’s discoveries.

    Moleskin
    Crowd pleaser this morning.  No complaints at all from the PAX for an oldie but goodie route.  The 5 mile route is a little heavy but wouldn’t want to short change those 5 milers from seeing the peak.  6 milers should be pretty spot on, although YHC had to double back for the six.

    Soup was thick this morning.  Great work by all!

    Splinter out

  • This Potato was pretty hot

    YHC arrived at the fertile fields of No Toll at 5am sharp and secured the AO with the flag.  Soon, 11 more stalwarts had rolled in, including a Summer Tour participant and a clown car from New Market, and the Dirty Dozen were off.  Honeydo had apparently heard the rumor I planted in the Q sheet about this being a Hot Potato, though some others thought YHC was taking over No Toll.  No sir, just an unusual opening on the Q sheet at No Toll and an opportunity to pass the potato around.  Instructions were to take 10 minutes and pass the Q, though some passed it faster and we got a lot of folks involved.  We kept moving and put in some work!  This is what YHC recalls:

    Sugar Sock: Mosey to Parking Lot for warmup COP, all IC: SSH, Don Quixote, Helicopters, Merkins and Flutter Kicks

    Tobit: Proper Doracides on the soccer field.  Partner 1 runs a suicide across the soccer field while partner 2 works on sets of 1 Merkin, 2 LBC, 3 Squats.  Originally called for 100 reps but was audibled to 50.  Way to mind the time, Tobit.

    Olivander: 4 Corners around the soccer field.  10 Burpees, 20 Monkey Humpers, 30 LBC, 40 Merkins

    Wilson: Mosey to curb for 2 (I think?) sets of step ups, and then Mosey to Basketball Courts for a COP.  There were WW2s, Rosalitas, Hello Dollys, v position holds and some other stuff.  YHC’s oxygen levels must have been depleting by this point.  Finish up with a Merkin Ring of fire: all plank, 10 reps one man at a time. Flair encouraged and enjoyed.  Finale was Wilson doing his 10 with 1 leg up, hopping and something with his other arm….a shoulder tap?  Need to see it again, and Open to suggestions on naming but if any of the PAX are coordinated and strong enough to try it in the future, I say we call it Wilsons.

    Posh: Suicides on the basketball courts with 5 burpees at the mid point, 10 merkins at the far line and 5 more burpees at the end.  He decided not to make any friends and called for a repeat.  The PAX obliged but a a third repeat was deterred by a Wilson warning of…some kind.  Way to push us, Posh.

    Mr. Roper: Triple Check of wall sits, dips and a run to the playground.  Unfortunately we only had time for one round…

    …Or did we?

    Rosie: 45 Seconds of Crunchy Frogs at the flag.

    Announcements: CSAUP Oct 20.  Running laps on the hour at Forrest Hill Loop.  All are welcome, even if you don’t pull a TYA and run all day.  Just come do a few and hang out.  Rumblings of a beer version as well – See Honeydo on that.

    Viral took us out.

    NMS: It is a rare sight indeed to see an opening at No Toll that’s only a few days out.  Thinking a hot potato would be a good way to fill it in, YHC grabbed the Q.  These workouts offer maximum variety and get a lot of folks mixed into leading, a win-win.  Thanks for obliging, men, and letting me get us started.  We definitely put in some work, great job all!  If Tobit’s preview was any indication, be ready to work when he’s got the Q for the full 45 mins in 2 weeks.

    Sugar Sock out.

     

  • It’s just a little rain

    Two beach bums gathered for a humid run in the cool morn. ( for Low Country )

     

    THANG

    5 mi loop.

     

    NMS

    We kept an 830 pace until it opened up on us at mile 3.5. Pouring cool rain, but nothing approaching a Hurricane. YHC offered a makeshift shelter alternative, but Tippecanoe said “it’s a little rain. We’ll just get wet”.

    That’s my boy.

    Ghost 3, out .

     

  • Nobody saw us sweat

    Yesterday’s nice, hot, weather yielded to today’s rain, with YHC and 3 PAX deciding this was no deterrent at all.

    Kubota and Spit headed out through Honey Meadows, down the back trail to Kings Charter and then around the back way to the COT.  YHC and Mudface rucked it (he did, I didn’t) around the high school and middle school grounds.  The runners put in about 5 miles, the slower group about 3.

    NMS

    Spit had planned to show other runners the trails today, but the weather got in the way. Another day, hopefully.  It started raining harder when YHC left home, and was a steady downpour at 5:30.  Everyone was pretty drenched within a few minutes, and Spit and Kubota even brought the headlamps.  Mudface hoisted the 35 pound ruck, which he reported felt a lot heavier by the end.  It was great to meet Kubota, thanks for making your way up to northern burbs!  We saw some lightening, but nothing too close.  YHC had also forgotten he signed up for the Q, so it was lead by example, not by plan.

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

  • Northside Tourism

    A PAX five strong posted for the most recent Punisher.  The rain held off for several hours before our start and we had a nice breeze.  After a few minutes of greetings in the LHES parking lot, we started a slow run to the school side yard for the startup COP with SSHs, IWs, DQs, LBCs, Helicopters, and Arm Circles.

    We moved about 100 feet due north for Super 21.  We started with 1 Slight Wide Grip Merkin, 1 Reverse Curl, and 1 Squat and added one rep per round until we’d completed a final round of 21 reps.  We broke up the action after every 5 or so rounds with other exercises.  We moved to the nearby outdoor classroom for 11s with Dips and Box Cutters (can’t remember for sure so I’m going with this).

    We jogged to the school wall and held People’s Chair while each PAX member jogged a loop from the wall and out, and around, nearby shrubs, and back.  We circled and finished with some Mary and stretching.  COT and YHC took us out.

    Enjoyed meeting Kubota, Husky, and Sugar Sock.  Congrats to Kubota and Sugar Sock for nearing completion of F3RVA summer tour.  Good seeing you guys.

  • PreBlast – Roller Coaster/HDHH – 8/8/18

    PreBlast – Roller Coaster/HDHH – 8/8/18

    WHO:  ALL PAX!

    WHAT:  Roller Coaster(WedHillRun) and HDHH

    WHEN:   8/8/18 @ 5:30pm

    WHERE:   Kuba Kuba Dos (Tuckahoe Shopping Center)

    WHY:  To run hills, drink beverages, eat food and enjoy fellowship

    HOW:  Drive your car there and get out

  • No Driving on Sidewalks

    Image result for car driving on sidewalk

    Six hoe regulars convened in the bus loop, waiting for the rain.  No one signed up so we stole from Batteau this AM and hot potato’d it.  Once the rain started, off we went to the front of the school for:

    COP (Splinter)
    Invisible Jumpropes – 25
    Copperhead Squats – 25
    Don Quixotes – 10
    Mountain Climbers – 20ish
    Merkins – 10

    The Thang
    Splinter continued from COP and we mosey’d over to the bus drop off lane for an impromptu series of polar bears.  Polar bear lunge the length of the bus lane, jump squatting after 5 lunges.  Turn around and come back the other direction with traditional polar bears.  Turn around again for lunge polar bears with broad jump burpees every 5 steps.  Attempt crab walk polar bear with 4 count crab cake on the way back.  Flipper completed, others switched to traditional polar bear half way through.

    Toss the potato to Flipper and he led the PAX to the car pool drop off loop for triple check.  BTTW, merkins, and a lap around the loop.

    Lateral the potato to Slurpee for the next round, Dora.  Exercises were merkins, flutter kicks, and squats/lunges.  Be wary of random school workers driving on sidewalks at 550am.

    Transition to the parking lot for a random assortment of Mary which included 6 inches, 2 rounds of ring of fire, 6 inches, single leg APDs, freddy mercuries and LBCs.  Juvenile comments were strong this am.

    COT where Pucker took us out.

    Moleskin
    Nice work by the PAX this morning.  There wasn’t a single exercise in the bunch where one could catch your breath.  That’s what a hot potato will do to you.

    During Dora, YHC had his eyes closed pumping out flutter kicks with the rain gently hitting my face.  I saw the car pull in the drop off loop and drive up on the sidewalk behind the PAX doing flutter kicks but didn’t think much of it.  That was until the horn blew and I looked up and saw a car about 10 feet away from me.  Whoever that was, had the nerve to drive up on the sidewalk, do a u-turn and then try to nestle right up beside the cafeteria wall.  All of this while there are about 25 parking spaces about 30 feet away.  Be on the lookout PAX.  That dude was just out of his mind.  Sorry Pucker, we may have done more flutters than necessary.  I was flustered and lost count.

    Great to see Fudd again and great to see Jack Sparrow becoming a regular at the Tuckahoe AOs.  YHC was surprised when the potato was passed to him during mary and he couldn’t come up with a single ab exercise.  He quickly replied, “I don’t do abs”.

    Announcements
    Amateur RAMM Gears day this Friday.  Bring your bike and have No Tools use his tools to fix it up.

    Splinter out