Category: Richmond, VA

  • Four Point Conversion

    Nine Ballers entered the arena for a Richmond Roughriders inspired beatdown.  Here’s how it happened.

    THANG

    Mosey in front of school to bus parking lot.

    COP

    • SSHs x 18
    • Copperhead Squats x 18
    • HR Merkins x 18
    • Reverse Scorpions x 18
    • Crabcakes x 18
    • Helicopters x 10

    Mosey around school and down to football field

    Agility Drills

    • High Knees across field, repeat
    • Karaoke across, repeat
    • Back Pedal, repeat
    • Slurpees (Slide 5 steps, Burpee) across, repeat

    F3 Gassers

    • Sprint Goal Line to 10yd line and back, repeat to 20yd line, 30, 40, 50,…. opposite Goal Line and back

    Passing Tree (Waiting PAX does SSHs, Jump Squats, Lunges, LBCs) Dropped pass = 2 Burpees for all

    • 10 and In
    • 10 and Out
    • Post
    • Fly

    Arena Bowl I (4 on 4)

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Those who know YHC well are quite aware of his love affair with obscure sports, particularly minor league arena football.  Yeah, that’s right, in case the PAX didn’t know, there is a team in town called the Richmond Roughriders and they’re awesome.  18-1 over two seasons to be exact and the #1 seed heading into the American Arena League playoffs kicking off this Saturday at the Coliseum.  The games cost the same as a Squirrels’ outing but are twice as fun, money back guaranteed.  Notable current Roughriders’ players include former NFL Pro-Bowler, part-time UFC fighter and all around good guy Greg Hardy, former Saint and Super Bowl Champion Robert Meachem, plus local Hokie hero Davon Morgan.  The games are high-paced, hard-hitting, and will keep you on the edge of your seat.  YHC planned this workout to bring awareness to this great game and source of entertainment.  Apart from the Braves/ Squirrels, professional sports teams have a long history of failure in RVA and YHC would like that to change.  YHC encourages all PAX to get out and see a game and support these weekend warriors who lay it on the line simply for love of the game.  YHC will be at the Coliseum at 6:30 at the box office across 7th street from the parking deck if anyone would like to join Rider Nation.

    Team 1 (Rosie, DK, Phonics, and Offshore) were stifled and confused by the half zone/ half man defense of Team 2 (EF, Gumbo, Tobit, Bag Phone).  Gumbo led Team 2’s aerial attack, but was let down by YHC’s stone hands.  Offshore throws a pretty ball with his slick left handed Vick-like flick.  Shakedown opted to take some laps.  In the end Arena Bowl I ended in a very un-arena football like 0-0 tie.  YHC provided some comic relief while just missing on a perfectly thrown corner route by Gumbo stepping in a mud puddle and sliding on his back about 6 feet.

    ANNOUNCEMENTS

    Happy Hour, today Hardywood West Creek whenever you can get there

    RVA Summer Tour rolls on

    Amateur RAMM Gears this Friday, anything with wheels counts (bike, roller skates, Walmart motorized scooter)

    Welcome Bag Phone

  • Prom Pain… 25 years later…

    The morning was 70 and partly sunny… 8 fighters stormed into the Atlee High School parking lot for a fun fest that went something like this…

    Mosey around the parking lot and back out parking lot entrance to the neighboring building.

    COP – ALL IC – 20 SSHs, 5 merkins, 20 imperial walkers, 5 merkins, 20 copperhead squats, 5 merkins, don quixotes, 5 merkins, 20 LBCs, 5 merkins, arm circles.

    Mosey to the far end of the parking lot.

    Curb Crawl – 11s 

    Bear crawl across the parking lot, 1 hand-release merkin. Crab crawl back across the parking lot, 10 heels-to-heaven… continue for 11s…

    Mosey to the front of the parking lot

    Construction Zone Running & Exercises

    Partner up. One partner exercises while the other runs up the construction area toward the yet-to-be-completed bridge (about 2/3 of the way up) and back. The other partner exercises. 50 merkins, 100 WWII sit-ups, 50 merkins. Each partner did the full set of exercises.

    Mosey to the SF

    30 flutter kicks IC

    Numerama, Namerama, Announcements, YHC took us out

    Announcements:

    • Summer challenge
    • 2018 Reese Strong 5K is a few months away
    • 2019 Reese Strong 5K is a few more months away

    NMS:

    YHC’s older sister has reminded him that June 12th was one of the worst days of YHC’s life… It was on June 12th, 1993 that a girl smashed YHC’s heart after the junior prom. YHC was kinda dramatic back in the day and the memory has taken on a life of its own.

    YHC’s goal for today’s workout was to dish out the same level of pain that he felt on that fateful day 25 years ago!

    The PAX took off running toward the News 12 van (election day!) and made their presence known early. YHC led the PAX to some new territory “off campus” at the neighboring building. Mumble chatter was light at first and everyone noticed that Lab Rat wasn’t present or maybe only YHC noticed that…

    The curb crawls provided all kinds of surprises. Spit and Spike noticed a frog at the end of the parking lot as they bear crawled toward it. The frog eventually leaped toward YHC’s spot and then was gone. The sound of more frogs in the background led some to believe that we might be under attack by a swarm of frogs soon but that never transpired.

    A new section of road is being built on Atlee Rd and it involves a sizable elevation gain toward the bridge that will eventually go over the railroad tracks. YHC had in mind to make the PAX run up and down the road after seeing someone jog on it a few weeks ago. Mission accomplished. The PAX seemed to enjoy conquering new territory and getting a nice view of the surrounding area. Spike wondered if the police would arrest but then realized that he could blame the two pastors present for the decision to run on the new road. YHC let SLASH know that he could hide in the port-o-john if needed since it was halfway up the hill…

    Emoji was full of crazy energy. Some things never change. Kit Kat was a silent assassin who went to work and killed the workout. Spit dominated the hill and left everyone in the dust.

    YHC revealed the June 12th theme at the very end of the beat down. It may not have been as painful as having someone crush your high school heart but it was still painful. Maybe one day I’ll get over it but it may not be until June 12th, 2043 (the 50 year anniversary). I hope to still be attacking the F3 workouts at that point with my brothers in the gloom!

    The Carpenter

     

  • It’s a solid concrete container

    2 second-timers, 1 summer tour participant, and 4 regulars tackled the dawn at Heartbreak Ridge this morning.

    THANG

    Mosey to front grassy area

    Disclaimer. COP: Invisible jump rope x20, Russian Soldiers x15, Russian Kickbacks x15, IW x15 Freddie Mercury x15, CDD x15

    Mosey to the bus loop on other side of the school

    Curb crawls – bear crawl to other side, do 1 decline merkin. Bear crawl back, do 1 merkins. All the way up to 11.

    Indian Run around the perimeter of the AO counter-clockwise all the way to the Jerkin Gym

    With partners, do 3 sets of 10 Jerkins

    Mosey to other side of track.

    Triple check – dips on hill bleachers with feet also up on the next bleacher down, back plank, run to other end of parking lot & back

    Mosey to the wall of the school

    Legs:
    – 90 seconds of lunges
    – 90 seconds of wall sits
    – 90 seconds plank
    – 40 donkey kicks
    – 60 seconds of Lieutenant Dans

    Mosey back to SF

    Stretching COP: quads, hammys, butterfly, IT band/hip flexor

    COT

    Announcement – Hump Day Happy Hour at Hardywood West Creek location tomorrow. See pre-blast, this is a send off for Flashdance and Fudd (though Fudd will not be there.

    NMS
    – Good to see our newbies back out, way to get back at it again, Le Tigre (not Tea Gray, as in Earl Grey Tea) and Ponch. Look forward to seeing you continue to post
    – A generally quiet pax this morning… except for groans about the Curb Crawls, led by Attila. This “Bob Vila of Qs” takes that mostly (?) as a compliment. YHC is already sore from curb crawls, lunges, and wall sits in particular. Sore is good.
    – A bit of a surprise to not see Vinny present and sporting his team’s colors. If he’d asked YHC to give up the Q it probably wouldn’t have happened. YHC is happy for Caps fans, though prefers to not participate in the celebration of a rival’s championship. Perhaps one of NoToll, DaVille, or Spider Run is calling next week.
    – The title is a genius quote ascribed to the great Bob Vila

  • Doing the Butt(e) Route

    13 strong converged on the U of R lake to attack the “Butt(e) Route” or the “Up to the Butt(e) Route.”

    4’s, 5’s and 6’s all exited campus via the River Road entrance and skirted through the shopping center parking lot and headed across the river.  Exit right at the end of the bridge and head up river.  All routes turn around at Butte Road.  4’s return as you came for a 4.3 mile run (yes, YHC miscalculated, but YHC feels good about it!)  5’s return across bridge and hop onto Westham Station and go down and take Old Bridge up to Highland to River Rd.  Left on the grass strip by River to a right on College down to the lake and come around the top side of the lake.  6’s come back across bridge, hop onto Westham Station and take it around to S. Ridge.  Up S. Ridge to River Rd.  Ease left until you get to Gaymont and take Gaymont up to University.  University down to the lake and come around the top side of the lake.

    Numberama, Namearama, Announcements and YHC took us out.

    NMS:

    Nice temperature for a stroll this morning!  YHC was hoping to get a sunrise in over the river, but the clouds dominated.  A few deer were hanging out in the field below the bridge.  YHC tried to EH a couple other runners that passed Slurpee and I on the bridge.  It ended up that one of them knew Splinter.  Splinter told YHC that guy ran the Boston Marathon in 3 hours, so YHC is not sure he wants that guy to post and show us up.  The 4 mile route ended up being 4.3, so “your welcome” to everyone who chose that route.  All came in under 45 minutes!  Swirly and Grunt did a cool 5 and Marv, Splinter and Sippy Cup crushed the 6 mile route which may have been a tenth or so over 6??  7.22 minute miles I heard??  Great job!  Great to see Vinny and Slurpee out to their first Spider Run!  Sugar Sock, Vinny and Wedding Singer checked this AO off on the challenge.

    Announcements:

    HDHH this Wednesday at 6pm at Hardywood West.  Come out and help us honor and send off Flashdance and Fudd to new lands!

    Old School Field Day at Vinny’s Dogpile VQ this Saturday.  Wear a cheap t-shirt from your formative years.

    Puppy Pile 6/23 at 7:05am.  Sippy Cup has the Q.

    July 4th Convergence at Tredegar 7am.  YHC will start us off.  Only AO in town that day!!  Coffeteria/Breakfast immediately following.

    Summer Challenge is in full force!  Who is going to catch Vinny, Shakedown or Sugar Sock??

    Shakedown and Rosie are competing in an Ultimate on June 30th on and around the High Bridge Trail near Farmville.  Sugar Sock is helping with logistics.  If anyone else would like to help him(them), contact Sugar Sock.

    RAMM Amateur Gears is this Friday.  Lockjaw has the Q for what could be a comedy fan’s dream come true!

     

    Have a great Tuesday all!!

    Kubota

    keep posting!!

  • The Widest Ultimate Field of All Time

    An old Polish joke:

    After a particularly nerve wracking landing, the pilot of Polish Airlines flight 704 wipes the sweat from his brow and turns to the co-pilot:

    -Pilot:  WOW!  Was that not the shortest runway you’ve ever seen?!?

    -Co-pilot:  YEAH!  But look how WIDE it is!

    14 pax showed up this morning to see what this Ultimate thing was all about.  A few followed directions and brought a light and dark shirt, but most didn’t.  Posh rolled in late to provide black shirt team with a rotation to keep play at the legal ULTIMATE number of 7 on 7!  For Phonics and I, this was deja vu, as I didn’t change a thing from last week’s run from DaVille.  For those of you that didn’t read that, we did a quick loosen up COP, followed by a Lindsay around the field to get in some merkins and situps, and establish teams.  The first to finish is 1, on down to the last, who was 14.  Evens were black shirts, odds were white.  We were a couple shirts shy of having enough whites, so Honeymoon wore pink and Lab Rat went “Girls Gone Wild”.

    Before the game got started, however, DK had to do some field maintenance.  I arrived early enough to set the cones along the field, but was horrified to discover that the chalk lines were not visible any longer.  I did my best, but left a little too much room in the width department.  Several volunteers RAN out to help….to which Phonics noted I did not ask him to go.  He was grounds crew last week and was somehow slow to get the job done.  The southside boys were ready to play though, and we had a somewhat regulation field ready to go in no time.

    The teams looked pretty evenly matched, but DK’s prowess quickly came to light as he started barking orders to the black team.  It became apparent that he knew what he was doing, as they squashed the white team’s early lead and pushed ahead.  Handshake provided an easy target I guess, as he caught at least 3 TD’s while standing in the endzone all by his lonesome!

    White team tried to come up with a strategy of their own, and started playing man on man defense.  Problem is turnovers happen so frequently that man on man quickly goes to pot as soon as somebody drops the disc!  We did our best however, and actually kept the lead from getting too out of hand thanks to some great hustle by Offshore, Rosie, and Honeymoon.

    Oyster proved to be very aggressive on the defense for the black team, so much that he had to be warned a couple times that he was in violation of the 1 meter rule.  To my knowledge though, there is no punishment for violating the rules, except maybe you dont get to smoke weed afterwards.  Maybe DK knows the actual rules, but we never bothered to ask.

    Play of the day came from Hardywood with a diving catch just shy of the endzone.  I say just shy, but team black called it a TD on the spot.  Fair enough, it was a hell of a grab so we’ll spot him the yard for the glory shot.  I was disapointed by the TD dance routines though….not near enough flair.  That’s probably why we are still amateur status.

    The final score would have been 8 to 5 black, but since the Q called out last score wins, Team White wins the game!  Just coincidence that this was my team….

    Good times had by all, I think….and no injuries reported!  Well done, thanks for not arguing too much on what a Lindsay is….and most of all, thanks for the excessive mumblechatter during COP!  It makes my heart happy.  By special request, we will do this one more time next week at Heartbreak Ridge!

    Apology of the week goes out to any pax of Polish descent.  Lab Rat loves all.

    Lab Rat apologizes…

  • Staycation / Punisher Digest

    We’re flipping over the mattresses and wiping down the pool chairs at The Punisher in anticipation of F3 RVA staycation visitors.  6:30 PM.  No plans to change back to AM.

    We are sorry for the backblast silence but we have been gathering, albeit in small groups, to keep the AO going.

    For the past two Mondays (5/28 and 6/4), YHC and Sonny have posted.  We stayed on the school grounds for a dose of the usual on 5/28 (11s, Double Checks, etc) and ran off campus to the Acca Temple for a parking lot workout on 6/4 (Merkins, Squats, Crawls, Lunges, etc).

    On 5/21, Nightcrawler, Tricycle, and Change Order posted.  We focused, once again, on the usual in the school yard – a Dora 123, some Bear Crawling, and a couple of Lindsays.

    See you out there!

  • Four’s a crowd!

    The roster for Tomato Run doubled this morning, as 4 hardy men skipped the fartsack and put in some miles.

    Opus and EF Hutton ran for about 4.5 miles, winding through Honey Meadows (and maybe Kings Charter, YHC is unsure of their exact route).  Mudface and YHC put in a little over 3 miles, at a pretty good walking clip as Mudface continues to impress by rucking it with a 30 pound steel plate in his backpack.

    Numberama, namerama, YHC took us out.

    NMS

    There were a LOT of dogs walking their humans this morning, as YHC and Mudface saw at least 8-10, which is about 5 times the normal crowd for TR.  Opus showed up to celebrate his last week of work for a while, and EF Hutton is getting a jump on visiting all the AO’s this summer, with Opus close on his heels.

    As usual, I have no idea what I’m doing.

  • Do The Work

    9 warriors rose to great the dawn of a new day for an epic beatdown.  According the legend, it went a little something like this.

    Swirly – COP IC: SSH, DQ, Helicopters, Flutter Kicks, Merkins

    3 Rounds: 20 dips, 10 decline merkins, run up to the top of the Hill of Ill Repute for 15 more merkins.

    Sippy Cup – Grab a Rock and head over to the Suffer Loop.  Take your rock down to the bottom and complete 16 crossover merkins (hand alternating on the rock).  Run with rock along the service road to stairs and complete 15 Goblet Squats with rock.  Run up the path (with rock) to the top and make a short jaunt up the stairs.  Do that for 3 rounds.

    Hardywood – Mosey back to flag.  Ring of fire, WWII X 20 IC, Flutter KIcks X 40 IC.

    Namerama, numberama, COT, Sippy Cup lead us out.

    News: F3 Field Day at Dogpile Saturday 6/16.  Vinny has the Q and is requesting you come with a t-shirt that represents your formative years.

    Puppy Pile 6/23 at 7:05am.  Sippy has the Q.

    Welcome PETA.  Here’s the lineage. Flange brought Hunter (birthname), who works at ET’s and before that opened a boutique butcher shop in the fan, his parents are vegetarians -> PETA seemed obvious and appropriate.

    Moleskin:  For full disclosure, YHC had intentions of taking a rest day today.  No digital alarms were set.  However, the alarm of obligation went off at 4am sharp and essentially dissolved the loving embrace of the fart sack.  YHC is very happy for this unexpected divine intervention.  Today was an EPIC beatdown.  Swirly had us hitting the basics hard from the start.  The star of the show was Sippy’s 3 rounds on the Suffer Loop.  Hats off to Abba, Fez and PETA for crushing it on a Monday in what has to be one of the hardest workouts YHC can remember in a long time.

    Have a great week fellas!

    Dig a little deeper, get it all out and be super.

    Hardywood

  • Pre-Blast – HDHH Wed June 13th

    Pre-Blast – HDHH Wed June 13th

    YHC is acting as proxy for Mr. Roper, who still – for reasons unknown – has not deciphered how to gain access to create a post on F3RVA.org…

    All – come join us on Wednesday at 6:00 to partake in fermented barley, hops, and yeast and send off some of our F3 brothers to new lands where YHC is certain they will spread the blessing of F3 to everyone they run into. We will be celebrating the impact of Flashdance and Fudd (if he is available) on the F3RVA group, and reminiscing over frothy mugs of brew!

    Wednesday June 13th @ 6:00

    Hardywood West Creek

    820 Sanctuary Trail Drive, Richmond, VA 23238

  • Lindsay does Lindsay

    A lucky 13 descended upon Tuckahoe Elementary to jumpstart their week.  This is what transpired more or less…

    COP:  Helicopters, DQ’s, DRM’s

    Lindsays on Lindsay:  Mosey (halfway) down Lindsay.  Perform Lindsays starting with 30 Merkins, run to top, 10 J-Squats…repeat Lindsay-style.

    11’s:  Near parking lot, find a nice patch of grass for your ass and start with WWII’s.  Run up embankment, touch fence, then perform Merkin…repeat 11’s Style.

    Field:

    • 10 Donkey Kicks, Bear Crawl to center of field, perform 10 Heels to Heaven, Crab Walk Back
    • Repeat above starting with 20 DK’s then 20 4 count Flutter Kicks.
    • Repeat again with 30 DK’s then 30 two count LBCs.  Polar Bear back

    Catch Me if you Can:  Partner runs backward while other performs 5 Merkins.  Tag up and switch.  Continue for 5 minutes back and forth across field.

    Few Minutes of Mary (Hello Dollys and Scissors), then COT.

    Moleskin:

    Shakedown provided YHC a heads-up yesterday that he would be bringing an FNG (Tony) to the workout.  Although he missed the stellar COP, he arrived in plenty of time for Lindsays to commence.

    Creative juices were not flowing today so the PAX/Q initially landed on the name Pothole – given Tony’s work with VDOT.  Both Tony and the Q were less than enthused.  Afterward YHC did some research on the Corp of Engineers – which Tony had also been with for many years.  After consultation with others, he has been dubbed “Ponch” – a somewhat verbal abbreviation of “Lake Pontchartrain.”  This is the lake which breached the levees built by the Army Corp of Engineers during hurricane Katrina.

    Welcome Ponch.  YHC was impressed you were already thinking of exercises to offer in the event it was a hot potato Q.  We look forward to your return and leading this group someday.

    Saab abides.