Category: Richmond, VA

  • Dogpile is the Hardest Workout in RVA….to Understand

    Last nights rains moved out and took all the humidity with, leaving this morning’s sunrise to a glorious 70 and sunny…..best feeling day in a long while!  What better way to greet the day than with an hour of play time outside!  24 warriors did just that.

    I promised TYA that if he came this morning, we would run a mile to start it off.  This caused some confusion for the under-caffeinated pax, as they put it in autopilot and headed for the carillon.  Shakedown about had a head on collision, but quickly straightened it out and we made our way around the long way.  A quick COP to loosen up and we were off.

    First stop was to do some partner chicken peckers.  These are an exercise introduced from the gym(nastics).  My 2.0 Mighty Mouse was supposed to join me as Q this morning, but forgot about a sleepover and had to bail.  Even without MM present, we were doing them anyways.  You all can also blame her for the V-snaps, as she threatened me with those as well.  Anyways, we did 30 each shoulder, switching out partners each 10.  MM claims the correct way is in an unsupported hand stand, but I doubt the outcome of that would most likely not be covered by major insurance plans.  The pax crushed them!  Herbie filmed it for a “promotional F3 video”…which I interpreted as her taking it back to the gym to make fun of how old men cant do hand stands.

    Next stop was the rusty cage for 50 partner pullups.  Nothing to report here, just 25 guys bending steel.

    Afterwards, we converged upon the carillon for a PROPER Dora (insert 24 groans here).  1 merkin, 2 V snaps, 3 squats.  No other way.  Do a hundred between partners, one does Doras, the other runs around the amphitheater.  When complete, pick up the six or plank.  There was a lot of standing around towards the end, so it was time for something sadistic…

    Mosey to field and make 3 teams of 7 for a beast race.  This is where things got a little squirrly.  A couple modifications were necessary to wrap things up by 0700, but we all got done and back to the flag by 0700.  Awesome work done by Lorax, whose team bagged him with the anchor position (burpees).  He banged them up with style….well done.

    There were a few announcements this morning, but none were more important than two:

    1.  TYA, Circle K and daughters Ally, Karly and Karoline are on their way to Guatamala for some mission work.  Keep their safe travels in your thoughts and prayers.
    2.   Hitch HIker and M. have their baby coming hopefully this week!  I made him promise to keep us in the loop on progress, so hopefully we will have good news to report later in the week!

    Also, Puppy Pile in a couple weeks, and Brew Day it my house next Saturday.

    Apology of the week goes out to TYA, since I didn’t get this backblast up in time for his layover reading pleasure.

     

    Lab Rat apologizes…

  • F3 RVA Brew Day and Open House

    F3 RVA Brew Day and Open House

    CANCELLED.

     

    Will reschedule later.

    Lab Rat apologizes…

  • Tour de James River Road

    6 non-SOJ PAX posted to SOJ Twin Team in the gloom this morning to better themselves physically and mentally.  Yes, YHC knows that one of the PAX is from Powhatan, but YHC means Richmond/Chesterfield SOJ!  5:30am, let mosey!

    COP:

    Cotton Pickers x 15

    Arm Circles Forward and Backward x 10 small x 5 big

    Imperial Walkers x 15

    Russian Soldiers x 15

    LBC’s x 20

    mosey over to James River Road for:

     

    Lindsey’s (40’s)

    30 Reverse Crunches/10 Carolina Dry Docks on the open grassy areas beside road

    mosey down the road a ways

    25/15

    mosey down the road a ways

    20/20

    mosey down the road a ways

    15/25

    mosey down the road a ways

    10/30

    Plank

     

    Now the PAX is in front of James River H.S.

    PAX does different traveling exercises toward Robious Landing:

    Butt Kickers, High Knees, Carioke to the right, Carioke to the left, Run Backwards, Lunge, Bear Crawl, Russian Soldiers, Imperial Walkers.

    5 Burpees OYO

    Now PAX is near wooden guard rails beside road.  Grab some wood for:

    11’s

    Dips on the rails and Incline Merkins on the rails

    Mosey a little ways to the river bank and grab a bench or picnic table.

    20 Box Jumps OYO

    Trot over to the kayak/canoe landing and run down and up the steps for four rounds.  Dip hand in the water just so you can say you were in the river this morning.

    Mosey back up to the boat landing parking lot for 3 Minutes of Mary including: Rosalitas, Box Cutters and V-Ups.

    Mosey a little to the wooden posts and grab a post and hold 6 inches, then 10 Pole Smokers, then 6 inches, then 10 Pole Smokers.

    Mosey back toward schools and circle up near the front of JRHS for a Merkin Ring of Fire.  3, 4, or 5 merkins of PAX choice.  No repeats.  Included were Diamond, Scorpion Dry Docks, Regular, Shoulder Tap, Spider and some kind of partner merkin that Lockjaw had us do.

    Mosey back to Bettie Weaver and to the VSF.

    COT, Numberama, Namearama and King George took us out (well said!)

    NMM:

    This was YHC’s first post to Twin Team and also, first Q, as well.  YHC was not familiar with the AO until he left work early yesterday and rode around a little.  We all know that Twin Team hill is there, but YHC needed to check the rest out.  This is a great AO!  T-Claps to the PAX members that started a boot camp here.  Lots of options!  A tour this morning was needed so YHC could familiarize himself a little better.  The PAX did not realize the decline in the road heading down to the river, but definitely noticed the incline on the way back.  Mr. Holland noticed that we took a left turn out of the BWES parking lot at the beginning of the work out.  I think he wanted to go right and over to TT hill.  YHC was not up for that this morning.  Maybe next time.

    Welcome back to King George who officially took on his new F3 name.  Way to come back out and kill it!  Also, glad to see Water Wings back out for the third day in a row before he heads back to Cary today.  We are glad to have had you!  T-Claps and Respect to Flipper who was looking as slim as ever on his weight loss journey and Lockjaw was steady as ever.  Thanks for making my Twin Team VQ a success, gents!

    Have a great weekend all!

    Kubota

    keep posting

     

  • half and half

    6 runners scoffed at 6 bikers this morning for an epic showdown of pedal power versus foot power!

    Not really.

    Bikers did an awesome trip around the bike loop that the pipeline is a part of in the dark.  It was way cool.  Unfortunately, our FNG did not get the memo that is was MTB day and brought a road bike.  He broke off of the group at the Carillon and No Tools gave him a route.  He did not return to get a name.

    Runners did old school on Grove.  No idea what happened.

     

    Lab Rat apologizes…

  • A Different Type of River Run

    A duo of kayakers arrived at Huguenot Flatwater to enjoy reasonable water levels and an escape from the heat. Upon departure, we headed to the north bank where a nice beach had formed.  Worth exploring next time.

    We kayaked upstream to the dam and checked out the fish ladder and the semi-blocked portage on the other side.  We chatted with a couple of kayakers who were hauling heavy boats over the portage path.  It was a team of father and young son who were on mile 93 of a 100 mile journey that started in Charlottesville last Saturday.  The dad explained that the son was born in America to two British parents and this was a float trip to study colonial history.  In particular, old trade routes used by the batteau of years past was the route they were retracing.

    The boats were heavily laden with all the supplies one would need to camp on the river for a week.  Kubota and YHC assisted with the carry over the rocks and they were off to set that night’s camp a little ways down river.

    Kubota and I hit the river to return to the take out.

    For interested Pax, if we go next week it will be Friday or over the weekend.  Just let YHC know and we can plan something.

    Lockjaw

  • Celebrating Freedom

    The fart sack was averted by 3 noble warriors after a spectacular day of celebrating our country’s birthday and the abundance of freedoms we have.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 10 2x merkins
      • 25 2x LBC
      • 10 pickle pounders
      • 15 Scorpion kicks
      • 15 burpees
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (7x)
      • High pulls (6x)
      • Sit ‘n presses (5x)
      • Lunges – both legs (4x)
      • KB swings (3x)
      • Halos (2x)
      • Weighted squats
    • 15 skull crushers
    • COT with YHC taking us out

    Johnsonville had texted YHC late last night to say he would take the Circus Q after a day of celebrating his right to bear arms and burn emasculating children’s books (it is how they roll at Kepley, Broscious & Biggs).  However, unlike our forefathers, he could not free himself from the clutches of the fart sack, even when his chauffeur arrived shortly after 0500.  Thankfully, YHC had planned ahead and was ready get administer a red pill.  Actually, the humidity pretty much took care of that.  Glad to see you are here to stay summer!

    Welcome to Circus Maximus Water Wings!  This noble warrior book-ended his KB workout with 2½ mile runs to his in-law’s domicile.  With five kids under 10 years old, we all offer proper respect to your ability to bring it on a regular basis.  It was fun getting to know you, and I was comforted by the fact that you were more than skilled in changing diapers, especially if one of White Deer’s flatulence turns liquid or solid.

    For those wondering, we have a guest Q from Star Child (F3 Louisville) on Saturday.  Feel free to come see how our neighbors to the west do F3, if interested.

    All in all, strong work from the PAX   God is good all the time!

    Attila

  • APDs?…Someone call an Amber Alert

    4 Gents and 1 Lady shook off the post-holiday reverie and posted to what appeared to be the lowest attended 45MOM in recent history.  That said, it’s not the quantity but the quality so here’s what transpired – more or less….

    COT:  Helicopters, DQ’s, Merkins, Flutter Kicks

    Run from tree to tree performing 5 Merkins at each

    Doras:  100 J-Squats, 200 Mountain Climbers, 300 Flutter Kicks.   Partner runs to bars and performs 10 dips

    Triple Check (sort of):  10 Donkey Kicks, Bear Crawl, 10 WWII’s, run to end of court, 5 Burpees.  Return running backwards.  Repeato (double each number)

    Crawl the Courts:  Bear Crawl, Crab Walk, Crawl Bear, Polar Bear.  Perform designated exercises between each court.

    21’s (short lived):  Dry Docs and APD’s…more about that later

    Catch me if you can:  Bear Crawl while partner traverses field and back.  Switch until both reach end of field.

    Few Minutes of Mary, COT

    NMS:

    Small but solid group today.  Amber Alert (Saab’s 2.0) showed for her second official workout and performed as though it was her 30th.  When YHC got to the 21’s he asked Honey Do for two exercises.  HD responded with APD’s…which left YHC having to (uncomfortably) explain and demonstrate and APD to Amber Alert.  While all the PAX acknowledged her good humor about it, lack of time and the slight embarrassment of performing APD’s with his daughter left Saab ditching the 21’s and moving on to another exercise he wanted to squeeze in.

    Saab Abides

     

  • Easy-Going Wed Hill Run

    A PAX of two posted at Roller Coaster during the late afternoon of our country’s Independence Day.

    YHC and Husky showed up at 5:05pm and did two slow short loops.  We finished a little before the official start time of 5:30pm but waited around to see if any others showed up.  By 5:33pm there was no sign of any others.  YHC and Husky left and picked up the rest of his family from home and attended a cookout at friends.  Calories from col beer were inserted into YHC’s body after today’s weight loss session this morning in the gloom.  Husky tried his best TYA impression by running shirtless.  Well done, Husky!

    Have a great evening all!

    Kubota

    keep posting

  • Take that King George III!

    47 Colonials attacked the Independence Day F3RVA Convergence this morning on the 242nd anniversary of our ancestors telling King George III to “Shove It!”  Conditions were 70 and Sunny after the sun appeared from behind the great RVA skyscrapers.  7:00am and BOOM! time to roll!

    Mosey from Tredegar parking lot to Brown’s Island for:

    COP:

    Helicopters x 15

    Don Quixote x 10

    SSH x 20

    Merkins x 10

    Crab Cakes x 10

    Recover and half the PAX go with Assistant Q Lockjaw and other half go with YHC.  Hot Potato Q is in effect for both groups.

     

    Kubota PAX:

    Mosey across the footbridge to the WestRock Building.  Stare down the mighty steps on the side of the building and commence a Triple Check.  Partner 1 runs up and own all steps, Partner 2 performs merkins, Partner 3 performs LBC’s.  Three times through.  Al Gore to wait for the six.

    Kubota passes Q to Hardywood

    Mosey back to Brown’s Island and pick a nice spot on the concrete like “grass.”  21 rounds of escalating merkins and WWII sit-ups in cadence!  One of each, then two of each, then three of each, etc., etc., etc.  AUDIBLE!  11 rounds(that was plenty!!)

    Hardywood passes Q to EF Hutton

    Mosey back to the hill under the Virginia War Memorial.  Four Corners on the Hill(WOW!)  Corner One 10 x Burpees, Corner Two 20 x Box Cutters(time to catch your breath a little), Corner Three 30 x Carolina Dry Docks, Corner Four 40x Jump Squats.  EF Hutton wanted more!  REVERSO!!

    EF Hutton passes Q to Flange

    Partner Up!  Partner One does 15 merkins while Partner Two Lunges toward tree line on hill.  Partner One runs and catches Partner Two and switch up.  Continue and end at Gravel Path on hill.  Same thing on the way back except each partner does 15 Partner Leg Tosses upon switching.  Back at starting line, round three is Partner One does Mt. Climbers while Partner Two runs to grave path and back.  Three rounds each partner.

    Flange passes Q to Honeydo

    Mosey around parking lot and down Canal St and back up path to the North Bank Trailhead.  Partner up.  Partner One performs reverse crunches while Partner Two runs up trail, crosses first footbridge, avoids someone’s underwear on the bridge, and comes back.  Two Rounds each partner.  Al Gore for one minute and TIME UP!  Back to Flags!

     

    Lockjaw PAX:

    Lockjaw Q

    After COP, mosey back to Shovel Flags and up the hill to the canal.  Using the large wall, the PAX did a Triple Check.  Partner One does Balls to the Wall, Partner Two elbow planks and Partner Three Crawl Bears down the hill to the path and Bear Crawls back up the hill.  Three Rounds.  Next the PAX went higher up the hill across the canal for Touch a Tree.  One Partner touches the appropriate number of trees while the other Partner performs the following exercises:  Trees 1 and 2 – Mountain Climbers.  Trees 3 and 4 – Monkey Humpers.

    Lockjaw passes Q to Flipper

    Mosey back down the hill to the Shovel Flags.  Five Shovel Flags, so five Burpees at each of the seven light posts on Tredegar St. to the turn-off to Brown’s Island for 35 total Burpees!  Performed some Mary while waiting for the Six (6 inches, Flutter Kicks, Rosalitas.)  On the return trip down Tredegar St., Bear Crawl to the next light post and run backwards to the next two light posts.  Repeat until the PAX is back to the Shovel Flag intersection.

    Flipper passes Q to Spit

    Mosey down the ramp leading up to the bridge to Belle Isle.  Merkins and LBC’s while PAX waits for foot and bike traffic to depart the bridge.  Run backwards up the bridge, 5 merkins, bear crawl, 10 merkins, run backwards, 15 merkins, bear crawl, 20 merkins, run backwards, 25 merkins.  Reverso down to the bridge with 20, 15, 10, and 5 merkins to the bottom of the bridge.  Mosey back to the Shovel Flags for some Mary including: Bird Dogs, American Hammers, Freddie Mercuries, LBC’s, Flutter Kicks, and others.  TIME UP!

     

    COT, Numberama, Namearama, and Fudd, Honeydo and YHC took us out!

     

    Announcements:

    PuppyPile is July 21 at 7:05am

    Breaking Bread needs a Q for July and August

    I missed a couple others, so put in comments please.

     

    NMM:

    Wow!  What a morning!  Nice to see this turnout.  YHC did not expect so many, so YHC needs to stop underestimating this PAX.  Everyone worked hard and got it all out.  As for YHC’s group of PAX, mumble chatter ceased after the first round of the Triple Check stairs on the WestRock building.  Then Hardywood just made sure there was no more mumble chatter with his 21 audibled to 11 rounds of merkins and WWII’s.  Audible definitely had to be called on that one!  Four corners was definitely tough and the partner work at the end finished us off.  Lockjaw’s group had light mumble chatter but ceased because of the heat.  A consistent theme from Fudd was his possibility of splashing merlot since he drank a bit of wine last night (what happened to the Scotch?)  There was plenty of coffee, water, fruit, sausage and fellowship afterward!  There was also sausage from the grill to eat. (see what I did there?)  Welcome to Water Wing visiting from Cary, NC.  Welcome to FNG – King George from Powhatan.  YHC changed his name after a suggestion from Lab Rat that any FNG that posts on the July 4 Convergence should be named King George.  Next year, any FNG’s will be named Cornwallis or Benedict Arnold.

    YHC would like to especially thank Lockjaw for leading the second group of PAX and all the Q’s that had the Hot Potato tossed to them.  Thanks for the coffee, Hardywood!

    I know I missed a lot of mumble chatter before, during and after the workout, so please add in the comment section.  Several PAX jumped in the River during the coffeteria.

    TO all PAX that came this morning and to the PAX who are out of town on vacation, have a Safe and Happy 4th of July!!  Thank God for our Freedom!

    Kubota

    keep posting

     

  • Remind Me To Tell You About The Shark

    5:50 AM. Two F3RVA regulars met at Kitty Hawk Pier for feeding time and an epic 4th of July beatdown. The legend goes like this:

    COP – Helicopters / DQs / SSHs / LBCs / Reverse Sit-ups / Dying Crabs

    THANG – Mosey to shoreline for Clock Merkins on the newly man made shelf as part of the beach restoration project. 3 x 12.

    Mosey down to pier for unofficial Doras. Pole Smokers on pier pylons while partner runs up to the dune X 5. No dunes were disturbed.

    4-Corners: Burpees / American Hammers (2-count) / Merkins / Lunges (2-count). Repeato x 10 x 20 x 30.

    Mosey back to changing station for goggle pick up. Mosey back to KHP. DISCLAIMER: No lifeguard on duty. Swim at your own risk. Partner swim out to the end of the pier and back. NBD. Sharks had already eaten, we hoped. Mosey back to the flag.

    Slurpee took us out.

    Moleskin

    YHC and Slurpee have been slacking at the beach for nearly two weeks. Well, YHC has. Slurpee has been killing the runs. Atta boy!  What better way to kick off the 4th than an early morning sand filled beatdown. At the end, when we were safely on shore, YHC told Slurpee (and furnished video) about the six foot shark that was recently caught in the path of our swim. Slurpee took it like a champ – I think.

    YHC reflected a bit this morning and realized a few things. First, any exercise done in the sand requires twice the effort. My calves are toast. Second, two-man workouts are a great opportunity to get to know better your brother. Nice talking with you Slurpee. Lastly, down range beatdowns are a blast. Especially in new territory.

    Have a great 4th today men, and spend a few minutes in solitude reflecting if you can.