Category: Richmond, VA

  • Bus Loop Beat Down

    8 Davillians and a visitor for the summer challenge rolled into the Atlee high school parking lot for a humid party that went something like this…

    Mosey to the basketball court on the other side of the school

    COP All IC – 25 SSHs, 10 merkins, 25 freddy mercuries, 10 merkins, 25 LBCs, 10 merkins, 10 don quixotes, 10 helicopters, 5 merkins, arm circles, 5 merkins

    Mosey to the bus loop

    11s

    1 merkin, run halfway around the bus loop, 10 two count mountain climbers, continue until finished.

    Mosey to the side of the bus loop

    Bear-ly Make It

    Partner up. One partner bear crawls up and around the bushes while the other partner does flutter kicks. Switch. Continue for three rounds.

    Native American run back to the start.

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Convergence tomorrow morning at Tredegar Iron Works at 7 am
    • Summer challenge continues
    • Pick 2 is getting married on Saturday! Special “family” workout at The Creek on Friday where he will have some groomsmen and bridesmaids in attendance. Bring all ages to the party!

    NMS:

    Some workouts are better than others. YHC knew that he would struggle this morning after helping at a swim meet last night and feeling already dehydrated. The PAX provided the fuel for the fire and we had a solid morning at DaVille.

    The COP merkin party always brings groans and this morning did not disappoint. There is something great about working in a ton of merkins right out of the gate that kicks things off well. The mumble chatter was prevalent until we fired up the 11s. Spit and Spike took off and crushed it. They enjoyed some mumble chatter along the way. Most of the rest of the PAX pushed through with limited chatter. Emoji was once again full of energy and he seemed to enjoy showing off his yellow gloves and matching shoes. Pick 2 showed a burst of energy midway through the workout. Perhaps some pre-wedding enthusiasm lit him up for that moment. Helix, the silent assassin, plowed through the workout with ruthless consistency. He is a beast.

    The PAX enjoyed having Lockjaw join us as part of the summer challenge. He was a strong addition to the team and helped keep us moving along. All in all, the humid morning was well spent and no man failed to benefit from the right decision of leaving the fart sack behind for the fight.

    The Carpenter

     

  • Worst Close-Out Ever…

    • 11 congregated around the U of R lake, showing varying degrees of interest regarding which route they would take;
    • As YHC spouted instructions with a map in tow, many expressed uncertainty on which direction to go;
    • Lab Rat took off on his own direction, with Fudd as a companion upon later inspection;
    • Sippy, Splinter, and Hardywood in front as one could plainly see, yet Hardywood dropped off near the end – supposedly having to pee;
    • In hitting the steepest hills Pucker showed just what to do, while Two Can was not far behind sporting his new Scorpion tattoo;
    • Bootleg was strong as ever as he ran toward others to join, while Circle K peddled off somewhere pondering his next pork-loin;
    • And lastly TYA wearing nothing but his Nike-Pro tights, left little to the imagination for awakening residents just turning-on their lights;

    Saab Abides

  • Ok, Ok we will stay off the field

    Six strong, including a FNG, made it out to HBR to see if the fields are in better shape. We did:

    Mosey to top field, botched disclaimer then COP of SSH, Don Qs, Merkins, Flutterkicks Scorpion Kicks, and Imperial Walkers .

    Head over to DK wall for Dora 123. 100 Donkey Kicks, 200 Jump Squats, 300 LBCs. Head down to Jerkin Gym. 4 sets of 8 Jerkins. Then over to benches for 3 sets of Benchkicks and Derkins. First set: 40&10, then 35&15, 30&20.

    Head back to Heartbreak Hill – Up, 15 WWII situps, then down. 2 more times up, decreasing WWIIs by 5. Then Jerkin Gym again: 4 sets of 5.

    Back to flag for mary, then Atilla took us out.

    NMS – YHC wasn’t sure what kind of pax we would have with several regulars out but ended up with perfect 6 Pax number. Welcome Kasem, our FNG who EF Hutton EH’ed. Nice work this morning, all without losing your keys.  YHC was sure to avoid the football field that now has 2 signs on it saying stay off unless approved. Not a lot of mumblechatter as the temperature was in charge. At least with the lack of rain the grass was dry and no bugs were out.

    YHC screwed up in the COP by welcoming everyone to Hoedown, wrong day. Then apparently on the hill runs YHC said only 2 times up but when we did a 3rd time Hutton said he appreciated the challenge.

    Garbage Plate still hates Benchkicks. Bromance put in good work and Atilla was his steady self.

    Announcements – Convergence tomorrow. Be there at 7 at Tredegar.

  • No Air but Hard Work at No Toll

    10 strong attacked No Toll this morning in the 81 degree warmth with no air movement.  The only breeze created was when the PAX was moving around.  Here is what went down:

    Mosey to the far field for:

     

    COP:

    Invisible Jump Rope x 15

    Helicopters x 15

    Don Quixote x 10

    Hillbillies x 15

    Merkins x 10

    Scorpion Kicks x 10

    Crab Cakes x 10

     

    Doracides (w/Big Cones)

    Partner up.  One partner runs to first cone and performs one Burpee then runs back and touches partner.  Run to second cone and perform two Burpees then run back and touch partner.  Run to third cone and perform three Burpees then run back and switch with partner.  Exercises that the other partner is doing are: 100 Merkins, 200 LBC’s and 300 Squats.

     

    Partner Work:

    Find a new partner and perform 3 sets of 20 PLT’s each

    With same partner perform 2 sets of 15 Elbow Plank Plerkins each

    Find a new partner and Wheelbarrow to the last cone and then perform 8 Booyah Merkins.  Switch with partner and wheelbarrow back to first cone.  8 more Booyah Merkins

     

    Pole Smokers:

    Mosey back towards the parking lot and stop to grab a pole each.  PAX holds 6 inches while person at the first pole performs 10 Pole Smokers then pass to next person.  Hold 6 inches unless you are doing Pole Smokers and work your way to the last person.

    Mosey to the basketball court for:

     

    Four Corners:

    Corner 1 perform 20 x 2-count Mountain Climbers

    Corner 2 perform 20 x Monkey Humpers

    Corner 3 perform 20 x Scorpion Dry Docks (10 with each leg up)

    Corner 4 perform 20 x Jump Squats

    Finished too fast…Repeato

     

    Merkin Ring of Fire:

    Each PAX member chooses 1, 3, or 5 reps of a different form of Merkin.  No repeats.  Included were: Hand-Release, Should Tap, Peter Parker, Regular, Clap and Finger-tip

     

    3 MOM:

    Rosalitas x 15

    Heels to Heaven x 15

    Flutter Kicks x 25

     

    COT, Numberama, Namearama, and YHC took us out

     

    Announcements:

    July 4th Convergence is tomorrow!!  0700 at Tredegar.  Hot Potato Q!!  YHC will start us off and then toss it.  Have some ideas ready in case you get the potato!!  Coffeteria and Light Breakfast following.  If you are in town, be there!

    Next PuppyPile is July 21 immediately following DogPile.  Bring out your 2.0’s for some fun and exercise.

    Breaking Bread needs a Q for July.

    YHC, Lockjaw and maybe others have a paddle trip set for Thursday at 6pm.  Huguenot Flatwater.  Bring your Kayaks, canoes or other floating devices.

     

    NMM:

    YHC was very pleased with the energy and hard work that the PAX put out this morning.  It was hot and hard to breath with no air moving, but everyone did their job!  Welcome to TurnCoat (DK’s nephew) who posted for the third time in the last few months and killed the workout!  Doracides were tough but at least we got them out of the way early.  The last time I brought them to a Q was in the Winter and they were not as evil.  They got everyone soaked with sweat early this morning.  Mumblechatter slowed down after the first few minutes of the Doracides.

    YHC would like to thank the SOJ men for letting him Q No Toll for the first time this morning.  Thanks for coming and for working hard!  It was a pleasure!

    Have a great Tuesday all!

    Kubota

    keep posting

  • Really, We Can’t Call the Run That

    ONE PAX posted for a distinctly non-gloomy run in the Gloom. 5:45 a.m. came, temps were sunny and 70, no LIFO’s appeared, and YHC was off.

    Route: Sudurhild to Bustadavegur to Langahild (becomes Noatun).  4 milers turn around (no takers), 5 milers left on Laugavegur to Snorrabraut.  Slight right onto Hverfistaga.  5 milers turn around at Frakkastigur.  Reverso.  Back to the VSF.

    YHC apologies to LabRat for mis-spelling precisely all of the street names.

    Number-am-a, Name-a-rama, YHC took himself out.

    Announcements:

    July 4, Convergence.  7:00 a.m. Tredegar.

    NMS:

    YHC rose for a sub-Arctic, Reykyavik summer morning.  Temps were actually sunny and 45, with the June sun certifiably magnificent at 10 a.m. levels in the sky at 5:45 a.m.  No Gloom here.

    The route was empty.  Iceland is not a country of early risers in the summer.  Despite running through urban neighborhoods / downtown, YHC saw precisely 4 humans on foot, 3 on bikes, and no more than 10 moving cars over 5 miles. No dogs/pets/other runners.  Turn-around point was (and YHC is not making this up) the National Phallological Museum, apparently the only point (ahem) of interest that appeared on Google Maps. For reference, it’s called,”Hid islenzka redasafn.”  After using his meager Icelandic, YHC deduces that either the first or last of those words means “Museum.”

    UpChuck spits the bit.

     

  • We Can Make It If We Try

    2 strong braved the heat for a steamy Punisher.  EF planted the Flag.  Here’s how it went down.

    Long Mosey around AO and back to front field

    COP (IC)

    • SSHs
    • Russian Soldiers
    • Imperial Walkers
    • Rib Spreaders
    • Arm Circles
    • LBCs
    • Merkins

    Mosey to front of building

    Partner 1 Exercise/ Partner 2 Run to Street and Back

    • Wall Plank
    • Donkey Kicks
    • Flutter Kicks
    • People’s Chair
    • Repeato

    Mosey to Bus Loop

    Ark Loader

    • Bear Crawl
    • Duck Walk
    • Crab Walk
    • Bunny Hop
    • Polar Bear
    • Crawl Bear

    Mosey to Blacktop

    Partner Conveyor Belt (P1 Exercise/ P2 Make a Free Throw)

    • Sledgehammer Tire Slams
    • Jump Rope
    • Repeato

    Mosey to Picnic Tables

    11s – Dips and Box Jumps

    Mosey to SF

    Mary

    • LBCs
    • Box Cutters
    • PLTs x 25
    • 10 Burpees OYO

    Numberama, Nameorama, COT

    MOLESKIN

    YHC received a heads up from F3 RVA’s social media guru, aka Lab Rat, that an FNG was planning to post for Monday’s rendition of the Punisher.  Alright that makes at least 3 if not 4 PAX.  6:15 text from Chum Bucket saying he’s out of town.  Hmmm, might just be 3 of us.  6:20 FNG arrives, 6:30 no Sonny, so let’s roll, just the two of us.  Along the way YHC gives the FNG a rundown of how things are done.  Quick disclaimer and time to sweat.  And sweat we did.  8:45 as of this backblast YHC’s shower didn’t take and he continues to sweat.  Welcome to FNG Crossroads (Diego).  Crossroads’ favorite band is Bone Thugs-N-Harmony and he hails from Statesville, NC, a town famous for lying on the intersection of I-77 and I-40, thus Crossroads.  Ok, his first concert was Coldplay and he made no mention of his favorite band, but we’ll just go with it.

    ANNOUNCEMENTS

    Convergence Wednesday 7am Downtown

    F3RVA Fantasy Football – talk to EF Hutton if interested, a few spots are open

  • Cargo Shorts and Dutch Colonials

    Four PAX braved the muggy weather to put in some miles at River Run this morning – all four thinking they may be solo with the regulars (Gumbo and Rosie) on hiatus.

    All four chose the 4 mile route – through Tarrington, across Robious, down Twin Team hill, around the school loop. Rosco, Sugar Sock, and YHC ran as a group and discussed the finer points of fashion and housing in the late 80’s and early 90’s – the consensus (by at least two) was to keep the cargo shorts and ditch the Colonials.

    Great running with you all this morning – sorry to leave you solo LugNut. Way to hold down the fort for the SOJ regulars.

    Announcements:
    – 4th of July convergence at Tredegar 7:00 – no other workouts that day.
    – Puppy Pile on 7/21 @ 7:05

    ~Why walk when you can Wheelbarrow?

  • Sweating, on the rocks

    2 regular Batteau rock haulers, one occasional visitory and 2 uninitiated Pax  showed up on a very hot Monday morning.    Hot Potato Q was called. Mosey over to the sledding hill.

    Honeydo leading COP– SSH, Helicopters, Merkins, DQs, Freddie Mercuries.  Then zip-line back and forth. 15x Merkins at one tree and 15x WW2s at the other.  Work way down hill in a zig-zag fashion.

    Sippy Cup leading.   Choose a rock and head down to the lake for a large loop.  Leg 1.  Carry rock up the long hill to the FH parking lot, then 10x crossover merkins.  Mosey to picnic shelter for 10x 2-count chicken peckers. Mosey to the bowl for 20x Box jumps, then run down hill to start.  Wait for pax and then run up the hill to retrieve rock and carry down.

    Flange leading.  10x lunges each leg with rock on right shoulder, followed by 5x 2-count crossover merkins.  Then put rock on left shoulder and repeat.  I think we did this ~4 times on each shoulder.  Carry rock back up to its resting place and Mosey back to the flag.

    Honeydo leading.  15x LBCs.

    COT.  Splinter took us out.

    Moleskin.  Great work today, men.  With the heat, that was a crushing workout and perhaps the sweatiest I’ve ever been at an F3 workout. It was nice to Honeydo, Splinter and Mr. Holland visiting today.  The summer tour has been nice!  Flange continues to crush the rock workouts.  YHC thought the lunges he led would never end.  He also brought a sippy cup to the workout, although it got left behind early on–I know the challenge, Flange!

     

  • Trail Day

    3 Davillians and 1 PAX on their summer tour, ventured out on this humid Monday morning.

    ROUTES

    Singer and YHC headed to the Cross Country trails and through the Honey Meadow trails then back through the estates, then one lap around the gravel track before heading back to the parking lot for 4ish miles

    Mudface (with his 30lb Ruck sack) and No Idea loop around Honey Meadows and back for 3ish miles

    MOLESKIN

    Great to have Wedding Singer up in DaVille this morning. Mumble chatter was mainly about the fact both us dealing with a new born and a toddler as at the same. Also spent time getting to know each other better.

    TClaps go out to Mudface carrying that ruck suck (sorry sack) in this humidity!

    SPIT ON THAT!!

  • Namaste Monday

    Five pax stood in the parking lot looking at each other wondering where all the regulars were and who was going to Q.  When asked who wants it, all pax but Lab Rat took one step back.  OK then, let’s do some experimenting!

    Original plan came to a screeching halt when we went to do a lap around the school only to be met by a formidable fence.    We straightened back out and got some COP done in front of the school.  Nothing fancy here, but get the muscles warmed up and stretched out.

    We then moseyed back to the playground and quickly found a good 4-man circuit, and used a runner as the pivot.  We got in some leg crunches from the monkey bars, pullups, dips, and elevated planks.  Two rounds of those was plenty of upper body for a minute.

    Since there were 5 of us, I will name this next one “The 4 Pillars”.  Yoga is the one thing I wish I did more of.  I am extremely inflexible, so most of the yoga I do is just me rolling around doing my best, but I have always enjoyed the balance poses.  So, in trying to incorporate some of that, we set up 4 corners around the field, one pax at each corner holding poses.  The fifth pivot member would do 3 burpees then run to next corner and swap out. Polling the pax after this, it sounds like this movement is definitely a keeper if a couple tweaks were made.  Most notably, changing up the poses to more F3-ish friendly.  Examples thrown out were:  People’s chair (aka Helix squat), The Crane (wax on, wax off optional), and the summertime pool classic, The Jack Knife.  We actually did:  Tiny Dancer and Tree.

    The workout was finished up with 3 rounds of Barry Sanders up the paved hill with 10 squats at top and 10 merkins at bottom.  With a few minutes left, we got the blood flowing thru the legs with parking lot tracers to the back and 5 minutes of Mary.

    Thanks to Sabotage for taking us out this morning with a wonderful prayer of thanks.

    Apology of the week goes out to ME, and is owed to me by Fireman Ed for completely ruining the air quality in one corner of the playground and then LEAVING.  The vapor trail did not follow and lingered for an impossible amount of time…so long I wondered if I did the deed myself….but dont remember eating pho recently.

     

    Lab Rat apologizes…