Category: Richmond, VA

  • Shady cardplay

    Four posted for the second Punisher of July 2018 and we went at it like so:

    Jog two loops of the front parking lot, then startup COP with 25 x SSHs, 15 x IWs, DQs, Helicopters, and Hello Dollys, and 10 x Arm Circles – big only, forward then reverse.

    Mosey to the shade of the school yard for Deck of Death with Squats, Slight Closegrip Merkins, Box Cutters, and Plank Jacks for each of the four suits – completing a corresponding rep number for each card ranging from 2 to 14 (Aces) and Jokers meant 10 Burpees.  Worked out taking turns flipping cards and moseying to the painted storage unit and back to position between rounds.

    Finished with some Mary, stretching, and a COT.

    Good seeing Splinter at Punisher.  Welcome back Tricycle.

     

  • The Day We Touched ‘Em All

    Eleven, yes, 11 F3 RVA All-Stars showed up to Batteau Stadium for a beatdown and some baseball. Batter up:

    Mosey to outfield for COP: Helicopters x 10 / Willie Mays Hayes x 9 / LBCs x 10 / Scorpion Kicks x 9.

    First Base: Cleveland Indians Run around the outfield. One of the hilliest outfields in the bigs according to Swirly, and YHC agrees.

    Second Base: Touch ’em all: 1st base – 10 burpees / 2nd base – 20 merkins / 3rd base – 25 American Hammers (2-count) / Home Plate – 30 WWIIs. Run to 1st. Exercise. Back to Home Plate – 1 burpee. Run to 1st base. Exercise. Run to 2nd base. Exercise. Repeat until you touch ’em all. Finish at Home Plate. 5 burpees at each bag back reverso, ’rounding the bases. Finish back at home plate.

    Third Base: 12 minutes of Pain (make that 11): 1st base – hold six inches for 3 minutes. Crabwalk to 2nd base. Hold elbow plank for 3 minutes. Lunges to 3rd base. Due to time constraints, YHC shook off the pitch and went with SSHs for 2 minutes. Backwards Lunges to Home Plate. Arm claps for 3 minutes. Sounds easy. Not so much.

    Home Plate: Time to give the boys a break. Whiffle Ball – F3 Style! 5 pitches for each batter. After 5th pitch, batter calls a 1-5 exercise. WWIIs, Burpees, Dying Cockroaches, Knuckle Merkins, HR Merkins, and others were called.

    Back to the Dugout (Flag).

    Announcements: Puppy Pile this Saturday at 7:05

    NMS:

    YHC is proud to celebrate two milestones today. First and foremost, my son, Shark Bait, turns 8. The greatest gift I’ve ever received is him. He teaches me so much everyday. Happiness, gratitude, understanding, and much, much more. Love you buddy! Also, YHC posted for the 100th time today. Looking back on day one, and thinking about how far I’ve come physically and spiritually in such a short period of time is awesome! Thanks to each and every one of you for playing a role. YHC could not have done it without you.

    I think F3 workouts are best summarized as butt kicking workouts with fun sprinkled in. That was my goal for today. Hope y’all enjoyed the time. I know and I did. Thanks for letting me lead today.

     

  • Babies, Bunnies, and Jason’s Deli

    2 Warriors didn’t let the weekend hangout stop them from getting some miles in.

    This is how it went down:

    ROUTE

    Head out of the Atlee parking lot down the access toad and completed the Kings Charter loop and the Honey Meadows trail loop for 5.25 miles

    MOLESKIN

    It was great to catch up with Hardywood this morning. Congrats on completing the Summer Tour before the 2.0’s arrival.

    YHC counted 10 bunny sightings during the run this morning. So glad Hardywood got a glimpse of the DaVille wildlife.

    At the end of the run, YHC and Hardywood figured out that we both had worked for Jason’s Deli in the pass. Both of us are glad that life has lead us to better pastures.

    ANNOUNCEMENTS – Puppy Pile this Saturday @ 7:05

    SPIT ON THAT!!

     

     

     

  • Roxanne comes to Hoedown

    Nine of God’s finest creations assembled at Tuckahoe Middle School for a last day of hate beatdown.  We delayed for 2 seconds for Two Can to get settled and then off we went.  Mosey up to the blacktop for something like this:

    COP
    SSH – 40
    DQ – 13
    IW – 13
    Copperhead Squats – 13
    LBCs – 40

    Moleskin
    Quick saunter to the end line for a blacktop version of line drills.  This time we deconstructed a burpee then followed it up with burpees.  Run to the 1st goal, 10 merkins.  Run back to the end line then to the 2nd goal for 10 merkins and 10 jump squats.  Back to the end then to the 3rd goal for 10 merkins, 10 jump squats, and 10 leg thrusts.  Run back to the end line then to the 4th goal for 10 merkins, 10 jump squats, 10 leg thrusts, and 10 burpees.  Al Gore for the 6.

    Break out the speaker for Roxanne.  BT had flashbacks to the day he started hating Jville.

    Slow stroll over to the miniature field for triple check.  1 partner does jerkins while the other holds.  Third partner bear crawls down the hill and back.  Repeat for a total of 3 times.

    Jog to the front of the school to locate some bike racks.  Partner up for full extension merkinfest.  3 sets of 13 with the middle set being derkins.  Grab the bike racks for full extension on the decline.

    Dosey doe over to the teacher parking lot for a game of arrows.  Bear crawl between arrows and then complete 5 WWIIs at each arrow.  Modify after a few arrows to alternate between WWIIs and 4 count flutter kicks.  Plank for the 6.

    Mosey over to the cafeteria wall for triple check again.  This time exercises were BTTW, donkey kicks and a lap around the loop.  After 1 iteration, swap out BTTW with people’s chair.

    Circle up for numbers, names and COT with YHC taking us out.

    Moleskin
    What a wonderfully humid day it is today.  YHC couldn’t think of a better way to spend it.  The PAX was fully energized, especially when the speaker appeared, allowing us to complete 27 burpees in 3 minutes and 15 seconds.  28 if you are Mr Holland who got excited and added an extra.

    YHC bounced around the whole AO this morning, wanting to push himself to do a variety of exercises that are typically difficult.  Today was no different.  Thanks for playing along.

    Show up tomorrow at Spider Run.  Wedding Singer suggested we play a game of Edward 40-hands tomorrow.  Only those who post will find out.

    Announcements
    Puppy pile this weekend.  Wedding Singer has a puppy to spare.

    Splinter out.

  • Who’s the Q?

    6 Sunday stallions posted for a 7:00 trail run. Everyone kept asking “Shakedown, which way are we going? What’s the route?”  YHC was not aware his name was on the Q sheet but since it was we went North to South to maximize time with Saab before he left our group (with Oli in tow) to add  the FHP loop for 10. The rest of us did 7. Good fun as always. Good conversation. Various levels of bonkedness towards the end but we all finished.

    Three of us had dogs and kids to attend to so we circled up before the longer runners were back.

    Puppy pile next week. Tour continues, CSAUP coming in October, lots of biking going on these days, no Reese Strong this year.

    YHC took us out

    Peace, love, and chicken grease to all – enjoy your day gents.

    Some pool hanging going on in Brighton Green at 2:00 to celebrate Sugar Socks Birthday. Come hang and we can get you a guest pass.

    Shakedown

  • Out with the old, in with the new

    A solo summer tour participant posted to Off the Books this morning.  Fearing that may be the case, YHC had a route planned out that went like this: Right on Charter Colony, Right on Coalfield, Right on Midlothian tnpk past SOT, right on Charter Colony, around the lake on the path, and up the hill back to the start.

    NMS

    Was a nice morning for a run, even if only accompanied by the Classic Rock Pandora station coming from my iPhone.  Tunes were enjoyed, along with a pretty striking sunrise.  Was interesting to run along Coalfield and with my birthday around the corner, reflect on the passage of time.  When I was a kid in the 80s/90s, Coalfield was our main artery from Brandermill to Midlothian.  With the construction of Charter Colony, the 288 and Lucks Lane extensions, etc., it no longer cuts through and was completely deserted.  So a route out that old way, and back on the new road, with an Eastward heading on 60 for the sunrise was a good look.  Somewhere around 3.5 miles/30 minutes, with a cold coming on, felt about right.  I had some early run delusions about double posting to Funday, but sometimes its best to listen to our bodies.  As i finished up, there were more groups of people gearing up for runs, but none of them F3.  I may have even spotted a clipboard.  Weird.

    Sugar Sock out.

  • La theme Francais at Chienpile

    Vingt-Quatre (avec un FNG) posted on a beautiful Saturday morning for a Bastille day beatdown at Chienpile and figure out what a French theme would entail.  Here is what we did:

    COP – SSH, Helicopters, Merkins, Freddy Mercurys, Scorpion Kicks, Don Qs.  Head to Amphitheatre for:

    Bastille Day celebration.  Original day was 1789 so we did:  Burpees up each step for the 17 then back down and 5 V-Ups per steps until last step where we did 4 to get to 89.  Then head down love hill and over to Pipeloop.

    Partner up for Classic Dora:  100 Merkins, 200 Jump Squats, & 300 Box Cutters.  Running up Pipeloop was a tribute to mountain stages of Tour De France.  Head up to Rusty Cage:

    4 Sets of 8 Pull-Ups & 4 Sets of 10 Dips.  Then head to Amphitheater field for Soccer Practice in honor of France is World Cup final tomorrow.  PAX worked on most important skill in soccer:  Taking a dive – PAX would sprint, YHC called contact and PAX were to do their best Neymar imitation of being shot and roll on the ground in agony.  Whoever acted the most hurt got the Call and select 20 reps of an exercise of their choice.  Fireman Ed called 20 WWII Situps, Handshake called Mtn Climbers, and Swirly called Hand-Release Merkins.  Finish up with Sprint back across the field and then mosey back to the flag.  Wilson took us out.

    NMS – YHC signed up for Dogpile Q about 3 months ago and almost forgot about it until he checked the Q sheet on Thursday.  A Bastille Day theme with the Carillon steps open was hoped for but the fence still remains up, maybe next year.  Some quick math of 17 steps in the Amphitheater gave us a chance to honor Bastille Day in F3RVA’s own way.  We were missing some Dogpile regulars but the siren song of Lockjaw’s Gridiron Q called some away, like Hardywood midway through our beatdown.

    The cooler temps last night made the grass soaking wet for the V-Ups.  The Pipe-Loop Dora may be getting a lot of use this summer but it is only available for a few weeks before the sunlight escapes soon so use it or lose it.  Mumblechatter was heard about this new killer plant that burns your skin now in VA and how PAX should beware.

    There was no French connection to the Rusty Cage, just needed to crush the Arms with dips.  PAX knocked it out in short order. There was almost some French added though as rumor had it that some Merlot was spilled behind the Dip bars but that was just Bromance modifying the exercise.  PAX seemed to enjoy their soccer practice at the end.  The USA still has a long way to go to master the art of the Dive and advance to the World Cup elite.

    Good to see the New Market crew pull in with 3 strong.  Wilson took a fair amount of ribbing but good to see him, Honeymoon, and Marmaduke back in action.  Welcome to FNG Diggler, not sure how having a porn-stache gets you that name but it made sense at the time.  Also great to see Hitchhiker out in the gloom one week after his new baby arrived.  

    Annoucements – Puppy-Pile next weekend.  Also TYA has a CSAUP planned for October – stay tuned for more details upon his return but start your distance training now.

  • HDHH Pre-Blast for 7/18

    This wednesday we are going to combine two great things:  Running/Biking and Triple Crossing.  We are going to meet at Triple Crossing Fulton location ready to depart at 5:45 pm.  We will pick up the Capital Trail for a country side run.  F3RVA bikers, feel free to join us on two wheels.

    We will return to Triple Crossing at 6:30 for HDHH.

    See you then.

     

  • It’s Not A Cult

    A beautiful mild summer morning with cricket in the air set the stage for a Great Eight to return to the birthplace of F3RVA.

    Leave the parking lot with a short mosey over by the sand volleyball nets for COP.

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

    Strut to the sand volleyball courts for Lindsays.

    1. 30 Merkins
    2. Bear Crawl half way across the sand court
    3. Lunge the other half
    4. 10 Box Cutters
    5. Run Back and complete the rest

    Quick trot to the picnic shelter and a rearrange of the tables for 11s.

    • Abyss Merkins
    • Box Jumps on the tables (watch your head)

    Long mosey to the middle school soccer field for the first ever Honeymoon Suite Beast.

    1. APDs
    2. Pickle Pounders
    3. Oblique Crunches – right side
    4. Diamond Merkins
    5. Oblique Crunches – left side
    6. Monkey Humpers

    Partner up for PLTs: 25 reps three times through.  Follow up with some elbow plank time.

    Off to the front of the middle school for Triple Check.

    1. Run the bus loop
    2. Flutter Kicks
    3. BTTW

    Mosey back to the shovel flag where YHC took us out.

    NMS:

    It was great to be back at Gridiron; the cauldron that forged F3RVA.  This AO is not as frequented as others, but offers so much ground to cover.  We barely scratched the surface this morning.

    The Honeymoon Suite Beast was performed in front of a Tomato running group using the upper track.  This prompted Hardywood’s declaration that “this isn’t a cult”.  If Offshore was present, I am sure we could have done a 7th round incorporating the elusive upright APDs into the mix.

    It was great to see familiar faces on the summer tour, old friends, and new folks from the Short Pump nano region.  YHC, Sugar, Shake, and Hardywood were asked which state we were from which prompted our response of “Richmond”.  This is the beauty of the Summer Tour:  bringing people together across RVA.

    Announcements:

    • Puppy Pile next weekend – Bring those 2.0s
    • Weekly paddle group – see Lockjaw if interested.  I will be out there this weekend.

    Time to Taper,

    Lockjaw

  • Hand Release This!

    10 party animals launched out of the fart sack and landed in a parking lot for a hand-release fun fest that went something like this…

    Mosey to and through the pavilion and then around the church building to the starting location.

    COP All IC – 20 SSHs, 10 hand-release merkins, 20 crab cakes, 10 hand-release merkins, 20 LBCs, 10 hand-release merkins, 10 helicopters, 10 don quixotes, 10 hand-release merkins, arm circles, 10 hand-release merkins, 10 copperhead squats

    Mosey to the corner of the building near the basketball hoops.

    Dora 1-2-3 – Partner up. Crank out the Dora with 100 hand-release merkins, 200 WWII sit-ups, 300 jump squats.

    Mosey to the flag

    All IC – 10 american hammers, 20 flutter kicks, 10 american hammers, 20 freddy mercuries, 10 american hammers, 10 heels-to-heaven, 1 american hammer…

    Numberama, Namerama, Announcements, Mudface took us out.

    NMS

    YHC has noticed some partial merkins in recent weeks and decided to amend that with some hand-release activity. This was inspired by Hardywood’s call to full merkin mayhem. It was also inspired by Helix’ full-form exercises at every turn.

    The COP always provides an opportunity to throw the PAX off a bit. The hand-release merkins after every exercise elicited grunts and groans. That means YHC is doing something right! At one point, Spit tried to jump ahead of YHC and he got down to the ground but YHC shifted at that exact moment. There is always a healthy level of cat-and-mouse going on with Spit!

    The PAX went to work on the Dora 1-2-3 and took no prisoners with the hand-release merkins. Spit called out Hardywood’s technique of throwing the arms out to the side and lifting legs. Some of the PAX gave it a shot. Most of them didn’t. Wild Thing continued to show that being in your 60s is not an impediment to pounding out a F3 workout. Spike shared how he woke up at 4 am for a five mile run before the workout. T-claps for that! The WWII sit-ups provided another “opportunity” to not shortchange the exercise. After the jump squats, some of the PAX decided to go for the dunk on the lower rims while others attempted to touch the high rim. Most missed…

    It was another glorious morning in the gloom with a fantastic team.

    The Carpenter