Category: Richmond, VA

  • GrAss Grabbers

    8 regulars and 1 FNG congregated at SOT on a humid summer morning for a beatdown that went something like this:

    Mosey to front of Midlo-Middle. Plank to wait for Hardywood…

    Recover. Disclaimer.

    COP: SSHs, DQs, Copperhead Squats, Merkins, LBCs

    Mosey to west parking lot for Touch a Tree: Partner up, partner 1 touches 1 tree, partner 2 performs exercise, swap…repeato increasing number of trees each time (can’t touch same one) and exercises alternate between Lunge in place & Monkey Humpers…up to 4…then audible to 5

    Plank-o-rama

    Mosey to east parking lot, then onto tennis courts for Bearimeter: partner up (choose a different partner), partner 1 starts bear crawl across entire perimeter of 3 tennis courts, partner 2 runs opposite way (backwards run on long stretch), meet up then swap until perimeter complete
    Repeato, but forward lunge rather than bear crawl

    Exit tennis court, grab a piece of grASS and perform 10 burpees OYO

    Mosey down to track to bleachers for Tabattas: 20s on, 10s off – 8 rounds of dips + 8 rounds of step-ups or box jumps

    Mosey up stairs and back to Shovel Flag for Mary: american hammers, flutter kicks, hello dolly, dying cockroach, lbcs oyo

    COT: Gumbo took us out (don’t be mediocre)

    Naked Moleskin
    Welcome Digger! Terrific work this morning…glad you listened to your brother-in-law, Bag Phone

    We continue to see great numbers at SOT, even though the New Market nano-region has disappeared. Wasn’t there a guy named Wilson who used to come out?

    When YHC asked the PAX to grab a piece of grass, there was much delight…and maybe Digger should have been called Grass Grabber

    Announcements:
    PuppyPile this Saturday at 7:05am at Dogwood Dell
    July 4 Convergence
    I’m sure Gumbo said more things…can’t remember

  • PRE-Blast: F3 HR Derby – Tuesday June 26 at HLL — No Workout at NOToll

    The F3 Mid-Summer Classic All-Star break, and related HR Derby, comes early this year.  YHC will be lobbing softballs and testing the PAX’s hand-eye coordination and seeing who can do their best Aaron Judge or Mike Trout impression next Tuesday at Huguenot Little League.

    Don’t post to NoToll because nobody will be there.  Instead, head to Huguenot Little League – 2801 Robious Crossing Drive, Midlothian, VA 23113.  Fields are right behind Robious Elementary School.

    Depending on numbers, we may skip the usual calisthenics and jump right into the competition, so get there early and get ready to swing out of your shoes and shag some fly balls.  Or, if you are EF Hutton, rob a HR and make the entire PAX do more Burpees.

  • Jungle Pipe Loop

    14 strong posted for WDOG today and here is how it went down.

    Mossy – COP : SSH’s, Windmills, IW’s, Flutter Kicks, LBC’s.

    Pipe Loop : Partner up – run the loop – 3 exercises – 100 LT. Dan’s – 200 merkins – 200 Captain Thor’s

    Rusty Cage : 3 sets of 5 chin ups – 3 sets of 5 burp up’s

    Amp Theatre: 2 incline hand release merkinis at each step .

    Mary : 6 inches

    Mossy back to the flag.

    The first day of summer – longest day of the year – felt  like a great time to do the pipe loop.. The loop had sort of a jungle feel to it with the humidity out in full force this morning. The pax attacked that loop – well done guys… YHC had to modify in order to get a few of the other exercises in. The always fan favorite rusty cage and a new one – incline hand release merkins up the theatre steps.. As we approached the steps we were greeted by Last time and Forceps (Raleigh)  . They missed us at launch so they ran around looking for us – Dogpile is a  big place as y’all know so they were unable to find us till the end..

    Yep everyone was drenched and smoked by the end of the workout  – super job guys way to push !

    Honeydo took us out – well said buddy!

    Puppy pile this Saturday ! Wed night hill run tonight 5:30PM

     

    See y’all in the gloom..

  • Puppy Pile Pre-blast 6/23/18 7:05 am

    The second summer edition of Puppy Pile will take place this Saturday 6/23 at 7:05.  We’ll meet at our Dogplie location, near the Carillon.  This is a dads and kids workout, so bring your 2.0s.  Also, bring a frisbee (1 per family) as we’ll be having some frisbee fun as a part of the workout.  I’ll bring a few extra discs if you don’t have one.

    See you Saturday!

    Sippy

  • The Fab Five

    5 Davillians not on vacation or participating in the summer tour arrived on this sunny and 75 morning (yes it seems we have even gotten as warm as Hampton Roads in RVA) at DaVille.

    Some short pleasantries were had and the PAX got to work.

    This how it went down.

    Mosey down the sidewalk past the HS and MS to the gravel track/field

    COP (ALL IC)
    • SSH
    • DQ
    • Helicopters
    • Merkins
    • LBC’s
    • WWII Sit-ups
    • Arm Circles
    THANG

    Mosey to the DaVille Rusty Cage

    5 Man Triple Check – 10 Pull Ups or 20 Decline Merkins, 20 Dips, 3 Man Tire Flip Up and Down the track.

    Mosey off campus to the Honey Meadow’s Roundabout 

    Circle Crawls – Start at the curb, bear crawl to the center complete 5 Merkins, crawl bear back complete 4, rinse and repeat till down to 1.

    Mosey  down Honey Meadow Rd to the Dam switching from regular mosey, to backwards mosey, to backwards lung, back to regular mosey on Q’s call

    5x5x5 Hill – Complete 5 WWII Sit up, run down the hill complete 5 (2ct) Mtn Climbers, Bernie Sanders up the other hill, complete 5 merkins. Rinse and Repeat 5 times

    Mosey back to the Rusty Cage and complete Dips (IC) for the six

    Indian Run with optional Burpees back to the SF

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    During YHC’s run yesterday, he got inspiration to take the PAX today off campus today. This is always a tough call since not all PAX members would classify themselves as “runners”. Even with this being the case, YHC decided to still to put the plan in place.

    Mumble Chatter was pretty low for the most part. Since most this PAX was either very new or hadn’t posted much together, the time was spent during the running getting to know each other and words of encouragement.

    Couple more highlighters:

    • Helix was at the head of the PAX the whole time. Way to crush it!
    • Bulkhead is looking strong at every post
    • Glad to have Glide out for his 2nd post
    • Pick 2 wishes he had worn his Fitbit today since we traveled over 2.5 miles
    • The PAX ran into Hurricane while on the track. Hope to have him back out again soon

    ANNOUNCEMENTS

    • PuppyPile this Saturday at 7:05pm. Sippy Cup will get things started
    • July 4th Convergence at Tredegar – See Kubota’s Pre-Blast
    • July 6th Special Workout at The Creek – Pick 2 has the Q, details to follow

    SPIT ON THAT!!

     

  • Noventa y dos

    Overcoming a 92 degree temperature as of the start time, a PAX of three posted for The Punisher.  We gathered briefly in the LHES parking lot before moseying to the shady schoolyard for the startup COP.  We completed 25 x SSHs, 20 x each of Russian Soldiers, Don Quixotes, and Imperial Walkers, and 15 x Arm Circles (small then big, forward then reverse).

    We moved to the edge of the yard and began a 4 Corners variant around the shaded field.  Mosey to the first corner for 15 x Carolina Dry Docks, to the second corner adding 20 x single count Curtsey Lunges, to the third corner adding 25 x Box Cutters, and to the fourth corner adding 30 x two count Mountain Climbers.  Heading back around the box again, we dropped the front exercise until finishing with one single set of Mountain Climbers.

    We shifted to the nearby Bus Loop for a quick Curb Crawl with a Bear Crawl across the lane for Incline Merkins at each curb.  We completed 1 to 4 and back down again.

    Mosey back around the school for a Triple Check alternating between Invisible Jump Ropes, LBCs, and a loop around the parking lot using YHC’s mountain bike.

    Jog around the school to the outdoor classroom for 11s starting with 10 Decline Merkins and 1 two count Flutter Kick followed by one fewer of the former and one more of the latter until 1 and 10 are completed.  Finish with additional LBC variations and a couple of minutes of Chum Yoga.

    COT and YHC took us out.

    Good to see EF Hutton at The Punisher, taking full advantage of the F3 RVA summer discount card.

  • Long overdue Q

    An elite 8 came out into the humidity this morning to tackle the fields of No Toll.  The sprinklers were a nice added touch. YHC was hoping for bigger numbers this morning but guesses the pull of Ultimate Frisbee at Heartbreak took some away. Here’s what went down.

    COP:

    6 burpees OYO

    19 LBCs

    38 SSH (that’s right, 6,19,38 – today is YHCs 38th bday)

    15 DQs

    THANG:

    Mosey to corner of back field.

    Hindenberg BLIMPS

    Run to each of the 4 corners of the field and perform exercise:

    Round 1: 5 Burpees

    Round 2: 10 Lunges

    Round 3: 15 Imperial Walkers

    Round 4: 20 Merkins

    Round 5: 25 Plank Jacks

    Round 6: 30 Squats

    Total mileage for all 6 rounds was about 1.9 miles.

    Plank-o-rama

    Frisbee Crawl

    Mosey to front field and grab frisbee.  One PAX member throws frisbee and all PAX runs after. As soon as frisbee hits the ground, stop and perform 2 burpees. Then race to frisbee via called exercise. First PAX member to frisbee gets the next throw. Exercises were bear crawl, polar bear crawl, forward crab walk, backward crab walk.Repeat as needed.

    Suicides

    Mosey to basketball court for a few minutes of suicides.

    3 rounds: forward, backward, sideways

    Mosey back to parking lot for numbers, names, announcements.

    YHC took us out.

    NMS:

    It has been a while since YHC Q’d and so this morning felt like my VQ. Not sure why the long absence from the Q sheet (could be nerves mixed with a little laziness). But, YHCs bday felt like as good a time as any to get back at it.

    Many of the PAX know that YHC enjoys a good run and so did not want to disappoint those looking for a running intense beatdown this morning (you’re welcome, Gumbo).  The Hindenberg took a little longer than YHC thought but it served its purpose well.

    YHC was surprised to see Mr. Roper this morning since he seems to have caught the ultimate frisbee bug.  He lit up like a kid in a candy store when YHC pulled out the frisbee but his dreams were swiftly squashed.

    As YHC mentioned during COT, it is a privilege to be a part of this group. Thanks for pushing me to be stronger and to be a better version of myself.

    Announcements:

    June 23 – Puppy Pile @ 7

    June 26 – Gumbo’s HR Derby. No Toll AO moves to Robious Elementary. Don’t show up to Huguenot.

    July 4 – Convergence at Tredegar @ 7

    Peace…I’m out!

     

  • Did They All Come to See Me, or is it The Frisbee?

    A mob of 17 filled up the parking lot of Hearbreak Ridge this morning!  Wow!

    For the third week in a row, we spent our Tuesday morning playing Ultimate instead of doing an “actual” workout.  I say “actual” in air quotes though, as I recorded over 3 miles in steps by the end of our little game.  This is the first time though that we actually had enough  white shirts to play with nobody having to go skins!  Same format as last week’s No Toll and the week prior’s DaVille….feel free to go read those if you want to know the logistics.

    Lockjaw and I set up the field short in order to keep off the big bare spot where they are trying to regrow the field…also thinking 5 on 5 would be a great showing for today (I think they had 5 post last week to Hearbreak).  The field was plenty big though, and the game got going.  White team held on for a bit, but was quickly out-gunned with Ponch showing off some athletics and running the show.  Gucci is tall and fast.  Hardywood is a superhero.  Vinny has grit.  Handshake is always in the endzone.  They pretty well whipped up on the white team, even though we had Sippy, who did his best to pull us up by the bootstraps coming up with trick plays and such.  I tried to play a more defensive lined game, thinking like a defender in hockey or soccer due to all the fast turnover action….it worked somewhat, but anarchy reigns supreme on the ULTIMATE gridiron and I had more than I could handle much of the time.

    HOWEVER, just like a shitty round of golf, it can all be made better if you walk off 18th green after holing out a birdie.  Staring at a score of 3-8, redemption was at hand for team WHITE when “last point wins” was called.  White drove down and made a costly turnover just outside the endzone.  BLACK marched down, only to make a turnover of their own!  Garbage Plate was able to make a great catch, then pitch it over the line for last point, and the come from behind victory!

    Ahhhh, shucks…just like T-ball, everybody that played got a trophy….and that trophy was an absolute mess of a driver’s seat as they climbed their stinky sweaty backsides in it.  All three of this year’s Ultimate days went off without a (major) hitch and good times were had by all.  Sugar Sock texted me to apologize for getting worked up over calls!  Love to hear the enthusiasm, and no apology necessary….besides, that’s kind of my thing.  Even the grounds crew, who came over to bitch us out for playing on their “in repair” field could hardly be upset, and let us continue our game for the last 20 minutes!  Thanks, dudes…

    A couple of other notes:

    -Thanks to Loose Goose and Lockjaw for helping out with the logistics and the field setup

    -Well done to Mr. Holland and Shakedown for shaving their heads for a great cause.  Mr. Holland looks like a mad man and Shakedown looks like TYA.  Here’s to growing it back, boys!

    -OK, my Fantasy 7 from the last 3 weeks if I were to put together an Ultimate team:  Sippy Cup, DK, (Astro)Glide, Ponch, Spike, Rosie*, and gimme Garbage Plate to round it off.  Also, give me Vinny, Shakedown, Sugar Sock, Lab Rat, and Flipper to sit on the bench, ridicule the other team and argue with the refs.  For actual subbing power and general good attitude, Hardywood coming in at half time with fresh legs would be a monster.  Handshake is also clutch if he gets to stand in the endzone the whole time and catch TD’s.

    * represents great player, but with questionable body parts

    Apology of the week goes out to Loose Goose for all the “Im going to kill you” thoughts that filled my head when the grounds crew told us to pack up and move to the upper field.

     

    Lab Rat apologizes…

     

     

     

  • Kubota’s Tractor Route

    13 Heat Seeking Missiles targeted Spider Run this morning to try to find the heat.  It didn’t take long!  PAX studies laminated route maps.  5:30am and BOOM!  Off we go!

    Route:

    4’s, 5’s and 6’s all head around the top side of the lake and escape campus via University Dr.  Take University up to Ralston.  Left on Ralston to River.  River to E. Glenbrooke Circle.  Turn on W. Glenbrooke Circle and wind around to Twin Lake.  4’s hang a right on Roslyn Hills and then a hard right into the playground.  5’s take Melwood from Twin Lake up to September and then a right on Roslyn Hills.  Hard left into playground.  6’s take a left on Roslyn Hills from Twin Lake and then a right on Ruggles.  Right on Charnwood up to Melwood up to September over to and down Roslyn Hills and a hard left into the playground.  All routes then run through the playground, up the trail, by the old house, down the driveway and hop onto University to Ralston to University back down to the lake.  4’s take the bridge route back to VSF.  5’s and 6’s take the top side of the lake to the VSF with 6’s running a third of the way to the bridge and back to VSF.

    Numberama, Namearama and YHC took us out

    NMS:

    Great run this morning.  Lots of hills and heat.  We couldn’t have gotten any wetter if we had jumped in the lake.  Several PAX’s abodes were passed this morning including YHC’s, Keymaster’s, Slurpee’s and Honeydo’s on the 6 mile route.  YHC drove the route yesterday and didn’t realized the amount of hills that were included on the route until YHC actually ran the route.  Of course when one drives the route, the legs do not feel the inclines!  YHC was shooting for 5 this morning, but the heat and hills brought him back to reality and he settled for the 4 mile route which ended up being 4.25!(BOOM!)  The title of this Backblast and the name of the route is due to YHC telling everyone that instead of selling tractors at work yesterday, YHC was printing out and laminating maps for the different routes.  Bleeder then suggested that YHC should have been making laminated maps for tractor demonstration routes instead while at work.

    Announcements:

    It looks as though Breaking Bread does not have a Q for this Sunday!!!!  Someone sign up, please!  It is something you will never forget especially if you take your 2.0’s!  YHC is surprised Lab Rat is not jumping up and down about this.  (Your welcome for the Backblast mention, Lab Rat!)

    Puppypile is this Saturday at 7:05am immediately following Dogpile.  Sippy Cup had the lead.

    4th of July convergence at Tredegar at 7am on July 4!  YHC will start us off and then pass the hot potato.  Hardywood/Kubota sponsored Coffeteria/Breakfast immediately following.  There may be a swim involved after, as well.

    Lockjaw and Kubota are planning on a kayak/canoe trip soon while the water level looks good.  Huguenot Flatwater is the possible AO.  This would count as an Off the Books post for those trying to complete the Summer challenge.  We will let everyone know when.  (note: canoes/kayaks are not supplied)

    Have a great Tuesday all!

    Kubota

    keep posting

  • Pre-Blast: July 4th Convergence at Tredegar

    Pre-Blast: July 4th Convergence at Tredegar

    Pax,

    There will be a 60 minute July 4th convergence at Tredegar/Brown’s Island/Belle Isle on Wednesday, July 4th at 7am.  It will be very similar to the Memorial Day beatdown, but there are a lot of untapped resources around that AO where we can try new things out.  YHC will start us off and then it will be Hot Potato, so think of something different to do from Memorial Day if you get called upon.  This also gives those Pax members that could not make the Memorial Day beatdown a chance to post at this great AO.  This will be the only F3RVA workout that day except for the regularly scheduled Roller Coaster run that evening at 5:30pm.

    ****UPDATE**** There will be a Hardywood/Kubota sponsored Coffeteria/Breakfast immediately following****

    Charlottesville and Hampton Roads, please come join us!

    If you are in town, come on out and let’s have some fun by the river!

    Kubota