Category: Richmond, VA

  • Sweet Musings of Rosco

    A prime number of PAX headed out across the fields to the James River parking lot and got through 1 warmup exercise before 2 more showed up to make a perfect group for triple checks.  We rolled through a few other warmup exercises of YHC’s choice, mainly easy stretching exercises since 4 straight days of Qing has taken it’s toll on these old muscles and joints.  After that we moseyed past the pull up bars , across the paved field event areas, behind the stadium, over the stream and through the woods to Tire Town.  YHC noticed this area months ago on a run but haven’t had a Q that took me back there.  The PAX was treated to a plethora of tires of all sizes, monkey bars, dip/jerkin bars, pull up bar and a concrete wall.  Since we had perfect triple check numbers group up for triple checks – Round 1 – Tire Flips, Jerkins, Spotting; Round 2 – Run, tire flips, Monkey Bar crossing.  Everyone grabbed their own tire, flip across the field while 2 PAX rotated through 5 pull ups each – 2 rounds.  Once more across the monkey bars.  To the bus parking lot for a Touch a Bus Triple Check – Touch 4/5/6 buses, flutter kicks, lunges.  Roll back to the flag for a double ring of fire with Al Gore and planks.  There we were treated to the low slow tones of Rosco’s own improvised Twin Team version of Ring of Fire.  He crushed it, need to get him in front of a mike somewhere.

    Great to finish out a stretch of 5 days of Q but really the backblasts, that may be the hardest part of Qing multiple days in a row.  Tire Town was great and we’ll be back, next time with a crow bar to pry the large tires from their rain induced suction to the ground.  I refuse to believe that they were too heavy for 3-4 of us to move.

    Prayers for Fudd’s sister who is undergoing surgery today.

    Amateur RAMM Gears next Friday 8/3 – let someone know if you need a bike.

    Happy hour tonight a Wood and Iron.

     

  • Frisbee Free Zone

    9 studs posted on a Friday morning for normal F3 activities, running and biking.  There were 5 runners and 4 bikers.  Routes varied, but lots of hard work was put in.  Swirly and TYA went for an 8 mile jaunt through windsor farms and by the carillon.  Bootleg, Lug Nut and Pullout meandered through the west end neighborhoods to log their miles.  The normal bikers were accompanied by Wedding Singer today who was a hitting RAMM gears as part of the summer tour.  Not sure what kind of bike he had, but I am envisioning a tricycle with big wheels. Great to have Clavin back and the Profit continues to post for the friday morning spins…No tools is a machine.

    TYA OUT

  • Just Your Average Circus

    Four strong redwoods were actually not at Rosie’s birthday bash today, choosing to throw around some KBs.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 10 cherry pickers
      • 25 helicopters
      • 10 2x merkins
      • 25 2x LBC
      • 10 pickle pounders
      • 10 scorpion kicks
      • 10 BOYOs
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 25 seconds and move down to 20, 15, 10 and 5 seconds
      • Weighted squats
      • High pulls
      • Weighted lunges
      • Halos
      • KB swings
    • 15 lawnmower pulls – each arm
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Alabama honeymoons
      • Sit ‘n presses
      • Skull crushers
    • 15 lawnmower pulls – each arm
    • COT with YHC taking us out

    It was a dry morning for once, with strong work from the entire PAX.  YHC will say it again – great time with the summer tour and some new faces at Circus Maximus.  Enjoyed seeing Lockjaw, and welcome to Bromance.  White Deer was on his best behavior today as well.  It was a rather non-descript gathering, with the focus on KBs.  No new announcements.

    God is good all the time!

    Attila

  • Joining the Ranks of Silence

    32 of RVA’s finest started rolling in early to see who would claim the ghost flag and also witness the end of what seemed like the never ending Hate for YHC.  YHC put out a few tweets and notes to try to drum up some numbers but apparently behind the scenes there was even more action.  Thanks for the effort Gumbo, with some help from my M.

    THANG

    10 burpees to start with 10 more every 15 minutes.  Mosey to the blacktop for some Abe Vigoda’s for the old man.  These might have even been a little slow for SAAB.  Crab Cakes, Mahkter N’Daiye’s, Dollies.

    Line up on the long side of the field for 11’s with some extra math thrown in .  The new thing in RVA, whatchamacallits (merkin + 4 OH press) on one side of the field and Captain Thors on the other.  Both at a 4:1 ratio, start with 10:40 Captain Thors, ending with 10:40 WMC’s.  Upchuck was given the task of a 20 count and we think he hit all the numbers but no one can be sure. At least he hit the numbers in the teens which is more than I can say about the guys in Daville.  The randomness of that count will come back later to haunt the PAX.

    Let Lab Rat know we are staying in the grass and he can keep his shoes off.  (Note to self, we need a shoeless day at NoToll)  Next up 40’s (lindsays) 30 bear crawl paces, 10 lunges – continue across the field and back to 10 BC, 30 lunges.

    Back to the blacktop for some Rapid Random fun – not sure exactly what was done here but it started with Slow Freddie Mercuries and included some SSH, Diamond Merkins, 1-leg APDs and some other stuff.  All with no rest between and about as random and Upchuck’s count.

    Back to the flags with the final 10 burpees on the way.

    NMM

    First off, welcome Pull Out sorry you had to leave early but that exit generated an excellent name, hopefully you’ll make it back out.  Tuckahoe claimed the Ghost Flag but after an audit of the PAX addresses and claims of regions it was a tie between Tuckahoe and SOJ.  YHC was feeling generous so Tuckahoe gets to take it home for a brief time.  Thanks to Lab Rat and Spit for representing DaVille.  Richmond Proper needs to step up their game, the flag shows up on their home turf and they are outnumbered. 🙁

    At 5:20 when cars were rolling in YHC knew it was going to be a big crowd.  Plenty of chatter before 0530 but it got oddly quiet at 05:30:02 when the 10 burpees instruction was complete.  There was some mumblechatter out there in the circles but ever since a sinus and ear infection a couple weeks ago, or just general aging, YHC’s ears have been clogged.  Probably for the best since it was likely mostly jokes about getting old along with random stories from Lab Rat or pointed barbs from TYA.  Mahktar N’Daiye’s on the pavement may not have been the best plan but you don’t know unless you try, BT tried to commandeer the cadence and end it a little early.  There is no taking over from YHC, not as imposing as Swirly but focused nonetheless.

    YHC normally does not like much fanfare around my birthday, I lay low spend time with my amazing M and family, get some good food and move on.  One  thing missing from previous years was a group that I enjoy as much this one.  Yes, there are some friends and neighbors that are non-F3 (don’t think I haven’t been headlocking them) that we hang out with but F3 is a different level of fellowship.  Something about the shared misery, new accomplishments and the gloom that keeps most of us coming back.  It’s not the easy thing to do but doing the easy thing does not make you better.  It’s great to get out in the morning and for 45 minutes just shut everything off and put in some work.  No better way to start the day, in my opinion at least.  I appreciate everyone coming out for my 40th and following me through my roughly 40 themed beatdown.  Thanks for all the birthday wishes.

    Ultimate Frisbee at Mary Munford tomorrow at 530 for anyone not running.

    Everything is coming up Rosie.

  • Three Amigos

    3 studs posted for the Wed Hill run and here is how it went down.

    TYA – two long loops 1 short = Boom !

    BT – 1 long loop 2 short loops = Boom!

    Swirly – 2 long loops 2 short loops = Boom!

    BRR training fella’s come on out!! Great to have BT join us – he’s gearing up – we are 6 weeks out boys!!

    Well done guys – see y’all in the gloom..

  • How Do You Do A Merkin Row??

    A solid 5 arrived at Washington-Henry ES to get their KB workout in for the week.

    This is how it went down:

    COP (ALL IC)

    DQ, Helicopters, Cherry Pickers, LBC’s, Arm Circles

    THANG

    KB Dora – Partner up; for set of exercises one partner run a lap around the parking lot while other partner works on the exercise. During the rest of the exercises one partner weaves in and out of 5 cones then comes back while doing sling shots. Excerise were as follows:

    • 50 Merkin Rows
    • 100 Sit-up Presses
    • 150 Rack Squats
    • 200 Flutter Kick Presses
    • 250 Bob and Weaves

    Mosey to SF

    2 Minutes of Boat/Canoe

    Numerama, Namerama, Announcements, Helix took us out

    MOLESKIN

    YHC was inspired today but reading Johnsonville’s backblast from a couple of weeks ago at Circus. Since a Dora hadn’t be done at MANNDate in some time why not do one but make it better.

    Before starting the Dora, YHC went to the car really quick to pick up a 2nd KB. In his mind “Merkin Row” including using two KB (see video) but the PAX advise YHC that only one is needed. Since this was YHC’s Q, we used two. This seems to add an extra challenge.

    Mumble Chatter seemed low but the PAX did make great time with the Dora which gave us time for Boat/Canoe

    As always Helix showed us how it was done with form.

    ANNOUNCEMENTS

    Ghost Flag at 45 MOM tomorrow! Lets go get it!

    SPIT ON THAT!!

  • Track work at SOT

    Early apologies to the other 6 PAX since YHC told my 2.0 Cliffhanger that if he posted we would get some running in.  With everyone deciding to stick around to see what type of running YHC had in store we were off to circle SOT.

    Warmup in the bus loop with Arm Circles, Hillbillies, Russian Soldiers, and Flutter Kicks.

    Mosey around the school and down the stairs to the track for a Rosco special.  9 minutes of running – laps around the track at your own pace until the Q says stop.

    Regroup at the mini-bleachers for a random, rapid fire session of dips, incline merkins, Freddie Mercuries, SSH, Peter Parkers and reverse crunches.

    Fantastic 400s – 10 merkins, run 100 m, 10 American Hammers, run 100m, 10 Plank Jacks, run 100m, 10 squats, run 100m.  Repeato with 20 of each, 30, then 40 – Total 1 mile, 100 of each exercise

    Back to the flag with no time to spare.

    DK was on fire this morning, for not running much recently he was rolling and kept up with the lead pack in the 9 minutes of running.  Apparently DK has been taking every opportunity to hit the links, based on what YHC saw from the car driving by yesterday he may need to keep at it.  Bag Phone and Digger admittedly do not enjoy running but were able to appreciate the benefits once the clock hit 615 and it was done, before that the enjoyment was in question.  Olivander is getting back into form with the boot camp exercises after months of strictly running.  Hopefully the Qs this week have been a good enough mix to keep Kubota’s muscle soreness moving around day to day.  Only one more day of Rosie Qs  for Kubota, unless you want to hit TT on Friday.  Love sharing F3 with Cliffhanger, it’s one thing to try to provide positive role model at home, it’s another when you can show your teenager what they look like around the City.  Thanks for showing him how it’s done men.

    Announcements:

    Ghost Flag at 45MOM tomorrow – #noexcuses.

    Happy Hour Friday 5:30 at Wood and Iron on the Southside

    Amateur Day II at RAMM Gears is August 3 – Pump up those tires and get ready

  • My Yukon is a piece next to that thing!

    15 Strong arrived this morning in hopes that the rain would hold off just long enough. Mumble chatter was good at The Gloom this morning. 0530, time to mosey.

    COP on the bricks in front of The Carilion…..x 15 Imperial Walkers, x 10 Don Quixote’s, x 20 SSH, x 15 Flutter Kicks, x 15 LBC, and in honor Hardywood, x 15 Hand Release Merkins. Enough, let’s get it started! Mosey to The Lawn.

    Part 1- run the length of The Lawn and 5 merkins, run again and 10 merkins, run again and 15 merkins, and run a 4th time with 20 merkins.

    Part 2- partner up and wheelbarrow the lenth of The Lawn. Each partners goes as far as physically possible. PAX, way to make your workout work!

    Part 3- running again but this time, flutter kicks. Run 4 lengths of the field and after every run, increments of 5 again and performing flutter kicks.

    Part 4- Partner Leg Toss, each partner performs x100.

    Approx 14 minutes to spare….mosey over to the concrete driveway that goes up “The Hill”, near Fountain Lake. YCH believes “The Hill” is an old water filtration tank from way back when.

    Modified Dora….partner up. Partner 1 runs up the driveway backwards and back down in a normal fashion. Partner2 performs exercises and switch…..x100 SSH, x 150 Flutter Kicks, and x 200 LBC’s. YHC thought time would prevent us from finishing but BAM, PAX finished strong!!! Mosey back to the flag.

    Number-ama, Name-r-ama, and Announcements: Puppy Pile the end of August, see Marv. Congrats to Hardywood and Hitchhiker, their M, and families for the blessed and healthy additions to their tribe!

    Circle K took us out!

    NMS…YHC was last minute with this workout not knowing how much time The Lawn exercises would take. Worked out because I had nothing after modified Dora. YHC is sure some of the PAX thought a trip around Fountain Lake would occur but not enough time!! TClaps for counting today at COP…boisterous!

    Training camp reports today….HTTR!!

    Bleeder, BAD ASS ride my friend and RED!! Maybe……almost…… pure perfection, speaking of cars!

    YHC’s day started out right for sure!! Thank you for following this morning. Count your blessings and never, ever, ever give up!!!! It was an honor to lead this morning!

    Only those who post understand!!

    Loud and Proud!!

    Flatline

  • Partner Run – A day late…or two

    2 strong waited in the car witnessing torrential downpours and sharp lightning strikes.  As 5:30 approaches we step out of the cars, the rain stops and YHC gives the command and we’re off.

    Loop around the school, right on Riverton Ridge, right on Welby, left on Edmonton, left on Ashwell down and around the long loop and back for a solid 4 miles.

    Fun run with EF Hutton as he knocks another AO off of his summer tour.  Being the kind gentleman that Hutton is he offered to run with YHC.  YHC, never being the fastest member of the PAX sets the mission to run fast enough that he can’t walk beside me, mission accomplished…for the most part.  Only saw one wild animal and chatted about a lot of good stuff along the way.  Fun run, great way to kick off a week!

    Peace

  • Is it me or the rain?

    2 summer tourists and 2 Davillians stood tall in the morning rain to see what kind of beatdown was in store for the PAX.  Not being too familiar with the AO and having low numbers, YHC got Spit to provide directions to the nearest pull up bars.

    Mosey between the schools for a little warm up of DQ, IW, Moroccan Night Club, Annie and then to make sure no one was worried about when we were going to get wet, LBC and HRM.

    Mosey back to the pull up bars for a Modified Cindy – 5 Pullups, 10 lunges, each leg, across the basketball courts, 15 boxcutters – run back to the bars and repeat until the Q says stop – 12 minutes

    Partner up for Dora – 50 burpees, 100 merkins, 200 squats, 300 flutter kicks

    Bear crawl loops – 1 person bear crawls the bus loop, the other 3 run around the bus loop in the opposite direction.  Switch until everyone has a turn to bear crawl

    Mosey back to the parking lot for Mary – American Hammer, 1-Leg APD, Freddie Mercurys, Cross Leg Lifts, Superman

    COT – Spit took us out.

    Another day, another Rosie Q with rain and less than typical numbers.  Hopefully it’s the rain keeping the PAX away and not the fear of a YHC Q.  At some point in the workout it stopped raining but YHC didn’t notice until we were headed back to the flag  Kubota hit Punisher last night and did another 200+ merkins on top of YHC’s Hoedown.  He let YHC know that over 400 merkins was enough for him and he would be spent.  YHC suggested we would limit the merkins and do pullups and burpees instead, unfortunately for his arms, YHC was not joking.  Thanks to Spit and Helix for providing directions around the DaVille AO, there are endless options there.  Spit was powering through the Dora and it is always inspiring to see Helix’s form on just about everything.

    Loving the summer tour so far, YHC is going at it much slower than some others (Congrats to Sugar Sock for finishing up last night) but it is fun to get out to the other AOs and see the PAX plus see what the AOs have to offer and the things you read about in the backblasts.  It is recommended, even if you aren’t participating in the full tour, to get out to an unfamiliar AO every once in a while to challenge yourself and enjoy what F3RVA has to offer.

    Great times in the rain today men, I appreciate the opportunity to lead.