Category: Richmond, VA

  • Coffee and tailgating

    Hey pax

    I am bringing coffee at Dogpile tomorrow

    You bring the Mug and chair I will bring the coffee its that simple!!!

     

     

  • 4 Early, 4 As Scheduled

    YHC arrived this morning knowing that the number of bike riders would outnumber runners. 4 PAX members started early and YHC waited to see who wanted to run.  Marv, Sippy Cup, Upchuck, and YHC were the select 4 that wanted to run. 5 and 6 mile routes were all that was needed.

    5 miles down and back…..Grove, L on Meadow, L on Monument, L on Commonwealth.

    6 miler down and back…..Grove, L on Lombardy, L on Monument, L on Westmoreland and around the block back to Mary.

    Riders arrived on time with 0500 and 0530 running PAX members.

    Number-ama, Name-r-ama, Announcements: tomorrow Field Day, wear age appropriate attire from middle school. July 4 Convergance Tredgar. June 23, Puppy Pile, Sippy Cup has lead. Summer Challenge, see Phonics. And, Shakedown and 2.0 are shaving heads on Monday..Donation to St. Baldricks Society.

    Flashdance took us out.

    NMS- Upchuck, outstanding run this morning buddy and way to get it all out!! Now, I know my purpose for posting this am!! And YHC completely  UNDERSTANDS!!!!

    Welcome Amber Alert……….quickiest naming in F3 RVA history, NO DOUBT!! TYA way to go!!

    Flashdance, it has been a pleasure getting to you know you! God Bless  in your new abode and ventures!

    Only those who post understand!! Way to start your weekend men!!

    Loud and Proud.

    Flatline

     

  • Peloton

    15 Pax with two wheels assembled for a sight to be seen.  Originally thought to be a ride to Starbucks, we just kept on going since we were having so much fun.  The route was down Grove and cut over to UR.  A scenic tour of the campus and back up the hills surrounding CCV to return via Grove to the Shovel Flag.

    We merged with the RAMM Pax and Flashdance took us out.

    NMS:

    I think the 4 semi-pro bikers had concern with us not making it back alive due to our self-proclaimed amateur status and freewheelin’ style.  Peewee, No Tools, Clavin, and Wheelie herded us like a flock of sheep checking on the strays and keeping us moving.

    We had a bunch of mountain bikes from various college experiences.  Old bikes, new bikes, and some in between.  BT gets points for cleanest bike.  Mint condition.  He must shrink wrap it when not in use.  I am finding the Vinny is always all in.  He could of brought his mountain bike, but instead borrowed a beach cruiser for full amateur effect complete with fenders!  He does love a themed workout.

    One could hear the squealing of brakes that haven’t been used in years and the mis-shifting of gears (at least on YHC’s derailer challenged bike) for miles.

    It was great to lead this fine group this morning.  Perhaps this will be a recurring event?

    ABT,

    Lockjaw

  • Two guys running shirtless through downtown RVA

    Two regulars posted for a variation on the standard downtown run. It was hot and humid. We saw Sugar Sock (as usual).

    Any day now I’m expecting some new PAX to show up and earn that Summer Challenge point. We run every Wednesday at 11:30 from Broad and 12th (Governor). Hope to see y’all soon

  • I guess we don’t write backblasts anymore?

    18 strong posted for some 70 degree fun at 45 MoM.  Here’s how it went down:

    Lockjaw led the mosey to the northwest side of school for the warmup COP: SSH, Don Quixote, Russian Soldiers, LBC, Imperial Walkers…

    Mosey to West side of school for Lindsey= Donkey kicks and Dips

    Mosey to basketball court for ye ol’ triple check: P1 elbow plank, P2 Capt Thor, P3 karaoke down and back

    Extended elbow plan to make sure time was divided equally then pass to Toga for Q.

    Pax split in half with one group going clockwise and the other counterclockwise around the track while executing five Carolina dry docks for every 5 lunges.  Execute 15 squat thrust in cadence when the two groups passed and then continue with lunges and dry docks around the loop.  The final loop was cut short due to the PAX’s focus on proper form during the lunges and dry docks.

    Mosey back to parking lot for Mary: core exercise followed by 5 merkins and plank hold, repeato x3

    COT: YHC took us out

    NMM:  Way back in the days of yore when YHC regularly trod upon the hallowed grounds of 45 MoM, we wrote the backblast the day of the workout.  It was a proud responsibility of the Q and apparently something that has gone by the wayside with the younger generation.

    It was great to see the RVA PAX (some of them) and hear about what’s happening in F3 RVA (heard from some more than others).  Maybe Lockjaw will post the rest of the PAX list, but I wouldn’t get my hopes up.

    Stay Classy,

    Toga

  • Big Numbers at Timberwolf…Phonics is earning his SOJ frequent flyer miles

    11 warriors, including 1 FNG, posted to Timberwolf on this glorious morning.  With no name on the Q sheet, YHC took the reigns and led off the hot potato that went something like this:

    Mosey to the front parking lot for COP, including

    • DQs
    • Helicopters
    • Cotton Pickers
    • SSHs
    • Hillbillies (hop mandatory)
    • Tempo Merkins
    • Flutter Kicks

    THANG:

    4 Corners Prostitute Style

    • Corner 1 = 10 merkins
    • Corner 2 = 10 merkins, 20 jump-squats
    • Corner 3 = 10 merkins, 20 jump-squats, 30 2-ct Freddy Mercuries
    • Corner 4 = 10 merkins, 20 jump-squats, 30 2-ct Freddy Mercuries, 40 SSHs
    • Run the long sides; lunge the short sides, finish back in corner 1 planking for the six

    Plank-o-rama and Pickle-pounders (miss you Wilson!)

    YHC passed the Q to Mr. Roper (I would like this decision back) for the following:

    Bear crawl across the side grass patch to the light poles

    Lightpole 11s with WWIIs and BURPEES (yep, he called Burpees…ouch!)

    Partner carry lightpole to lightpole back to the starting point.

    Crab-walk across grass patch back to parking lot and sprint from Corner 3 back to Corner 1.

    Q passed to Flange for the following:

    Donkey-Kick 200 – partner up and complete 200 DKs together Dora-style taking turns running to the nearest lightpole and back.

    Merkin ROF – quite a variety show.  Lots of flare.

    Mary, including:

    • LBCs
    • Flutterkicks
    • Alabama Prom Dates (or Wedding Dates?)
    • American Hammers
    • Superman

    COT, COR, NOR and YHC took us out

    Announcements:

    • Field Day at Dogpile this Saturday – t-shirt from your youth has been requested.
    • Puppy Pile 6/23
    • Get in on the Summer Tour – Phonics, Vinny, Offshore and others are checking them off fast.
    • Amateur Hour (or 45 minutes) at RAMM Gears tomorrow
    • HR Derby coming up 6/26 at Robious Elementary/Huguenot Little League INSTEAD of No Toll.  Pre-blast forthcoming.

    Moleskin:

    Great to have double-digits at Timberwolf again.  First time in a while.  We learned that Roper is starting to like the power of the Q, and YHC apologizes (its all the rage these days) for passing it to him.  Those 11s sucked.

    Phonics is putting in the miles.  On the bright side, the SOJ customs folks recognize him now and waive him right through.  Thanks for coming out Phonics.

    Offshore also made the trek SOJ again – well done!

    Also, great to see Bag Phone back out after his virgin post yesterday.  Great job.

    Great to have FNG Superfly out with us.  Another wrestling buddy of Sugar Sock and Flange.  Getting close to our wrestler quota.  He crushed it today.

    Hot potato Qs are always challenging and today was no different.  Way to bring it fellas.

    No More Gumbo For You!

  • Summer Tours Continue

    A group of noble warriors joined forces to throw around the kettlebells this morning, and here is what transpired:

    • COP
      • 25 SSH
      • 20 Russian Soldiers
      • 10 Russian Kickbacks
      • 10 2x merkins
      • 25 FM
      • 20 Crab Cakes
      • 15 Scorpion Kicks
      • 20 Helicopters
    • KB Catch Me if You Can – pair up, one man does 10 burpees while the other does a double-weighted carry
    • 20 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, 10 and 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Skull crushers
    • Run the bus loop
    • White Deer takes the Q
      • Boat Canoe
      • 15 halos, each way
      • 15 360s, each way
      • 15 one-handed KB swings, each arm
    • COT with YHC taking us out

    Ad hoc Q today for YHC and White Deer.  Vinny and Handshake can now cross Circus Maximus off his summer tour of AOs, but as always, do not be strangers.  For future visitors, bring a KB if you have it.  We only have so many extras..  Solid work from the PAX.

    God is good all the time!

    Attila

  • This Roller Coaster Ride is Full!

    12 strong (9 big, 3 small) attacked the Roller Coaster on Wednesday evening in the rising temperatures.

    Kubota, Husky, Hardywood, Halfpipe, Vinny and Shark Bait all did 2 short loops.

    Swirly did 2 long and 1 short loop.

    TYA did 6 short loops.

    Opus and Sugar Sock did 4 short loops.

    Rosie and Bleeder did a mixture of both loops (unknown, YHC forgot to ask)

    Numberama, Namearama and YHC took us out

     

    NMS:

    Possible record numbers at Roller Coaster this evening!!  Between a mixture of Pax wanting to check this off of the challenge list, veterans who are training for BRR, regulars like YHC, and 2.0’s wanting to hang out with their cool Dads, Roller Coaster was the place to be.  There was mumble chatter about Vinny’s upcoming Dogpile Field Day and Husky’s Elementary School Field Day that just occurred.  Owls were hooting and mosquitos were biting.  It was nice to have the 2.0’s out so they could have fun with their Dad’s and each other.  YHC overheard Halfpipe tell Shark Bait to “drop and give me 10” after the run was over.  Shark Bait obliged!

    YHC has really grown to enjoy Roller Coaster over the last few weeks and will make it part of his permanent weekly posting schedule.  Don’t just come out to check it off your challenge list, come back and have fun and get a nice run in at the same time.

    Have a great evening all!

    Kubota

    keep posting

    P.S.  Saab and family were seen in front of Beijing on Grove on YHC’s drive home.  YHC’s day is now complete.

  • Enthusiasm Smasher

    6 warriors shook off the fart sack, grabbed their kettle bells (yes, that says bells) and stormed into the school parking lot for an adventure that went something like this…

    COP (all IC) – 20 invisible jump ropes, 20 freddie mercuries, 10 goblet squats, 10 helicopters, 10 don quixotes, arm circles.

    Mosey to the school wall and line up.

    Donkey Kick Party

    10 donkey kicks against the wall, lunge across the parking lot to the grassy area, exercise, side lunge back to the wall, repeat four times with the following exercises:

    • 15 halos each way
    • 30 kettle bell swings
    • 30 sit-up presses
    • 30 overhead presses

    Merkin “Break”

    10 merkins IC, run around the parking loop, 10 merkins IC, run backwards around the parking loop, 10 merkins IC

    Donkey Kick Party – Remix

    20 donkey kicks against the wall, carry kettle bell above the head across the parking lot to the grassy area, exercise, carry kettle bell above the head  back to the wall, repeat four times with the following exercises:

    • 15 halos each way
    • 30 kettle bell swings
    • 30 sit-up presses
    • 30 overhead presses

    Mosey to the flag – 20 flutter kicks IC, 1 SSH

    Numerama, Namerama, Announcements, Yardsale took us out.

    NMS:

    YHC still has “fond” memories of Honey Do’s Groundhog Day beatdown from a few years ago and he leaned on that template this morning. The PAX rolled in just in time to get started. Yardsale brought an enthusiasm that was at a whole different level than the rest. He bounced out of his car and was full of energy!

    The Donkey Kick party started to dent this enthusiasm but he rallied to keep up the mumble chatter. Over time, his enthusiasm began to wane. The Donkey Kick party remix seemed to be the enthusiasm smasher for the morning for him. The PAX pushed through and knocked out the exercises well this morning.

    Helix continues to get an A+ for his form and for even going the extra mile on the sit-up presses by pulling the kettle bell over his head in between the sit-ups. That guy doesn’t mess around and he gets his money’s worth (though our workouts are free). He takes “you-vs.-you” to the next level every time!

    The Carpenter

  • Yeah Booooy!

    An even 13 old school rap afficionados posted at WDog to beat the heat and reminisce about when rap music used to be good. Mosey to field beside amphitheater for COP by a sign that says stay off grass.

    COP: Helicpoters x 12 / Willie Mays Hayes x 9 / Reverse Sit-ups x 12 … Mosey to hill behind amphitheater.

    THANG: 

    Big Ass Clock Merkins OYO x 3 Merkins at each hour, clockwise. Sprint down and out of bowl to tree at the top, then bring it back for another round of BACM’s OYO x 3 at each hour, this time counterclockwise. Mosey to stage. YHC had plans for a quick stage party, but that got interrupted. More on that later.

    PLTs progressive to the top of the stairs. Al Gore and a lap around the circle until PAX finishes up.

    Lawnmower Merkins Partner up for wheelbarrows. Every 5th pace stop and complete a merkin while in wheelbarrow position. Repeato x 3. Then backwards lawnmower merkins back to original starting point. Each person completes one circuit.

    Wheelbarrows Same partners wheelbarrow across the circle and switch. Bring it back.

    Mosey to Rusty Case for Triple Check 1. Hanging knee-ups (left/right/middle) 2. Row Boats 3. Sprint to fire hydrant for 3 burpees. Repeato x 3.

    Mosey back to the circle. Ring of Fire 1-5 and type of Merkin called out by each PAX member. Jog in place in between. YHC called out Swirly Merkins to finish things off. Back to the flag.

    MARY 25 crab cakes OYO

    Announcements

    F3RVA Field Day is this Saturday. See the Preblast for details. The Ghost Flag will be up for grabs. Weat a t-shirt that represents your elementary school days.

    Puppy Pile – 6/23 / July 4 Convergence / RAMM GEARS Amateur ride is this Friday. 

    NMS

    YHC pulled into WDog at 4:57 certain he’d get his choice of parking spaces. But ole Big Blue proved me wrong once again. 5:25 and only three PAX members were on site. Then, like in Field of Dreams, they poured into the parking lot ready for a beatdown.

    YHC recently learned that Flava Flav is throwing out the first pitch for the Squirrels next Thursday and had to work in an ode to the trend setting, clock wearing, lyrical murderer. Hence, Big Ass Clock Merkins.

    YHC had a nice little rap concert planned on the stage but apparently I didn’t get my stage rental application in on time. When we arrived at the stage, a nice gentleman was there taking a nap after presumably a late night of Shakespeare. Oh well, YHC now knows better.

    YHC also learned about Willie Mays Hayes’s during my recent trip to F3 Arlington. Lots of mumble chatter ensued from that exercise. See Swirly for a movie quote rap battle. He’s taking on all comers.

    “Heywood leads the league in most offensive categories, including nose hair. When this guy sneezes, he looks like a party favor.” – Harry Doyle

    Thanks for letting me lead.