Category: Richmond, VA

  • Just Skipping through the field…

    A PAX of 4 gathered in the re-dawn gloom and shared a few minutes of fellowship before the clock struck 0530, EFH noticing YHC’s lack of gloves and sharing his excitement after doing “like 300 squats with KBs yesterday”…sorry brother, its LEGS and ABS day at Timberworlf #BeachBody.  It went something like this:

    Mosey down to the entrance to the school for Calisthenics up the hill — lunge to first light pole, butt-kickers to second, and high knees to third.

    COP, including SSHs, DQs, Helicopters, Cherry Pickers, Imperial Walkers, Arm Circles, LBCs and Flutter Kicks.

    THANG:

    11s – around the bus lot lightpole to lightpole with Jump Squats and box cutters.

    Mosey to the hill and field being the basketball courts.

    Doras – 150 1-ct Freddy Mercuries, 200 Dollies, 300 Rosalitas.  Other partner runs up the hill, does 10 Moses Malone’s on the fence and runs back.

    Field work:

    • Matriculate down the lower field by various means called by the Q.  Each time we change, first drop and do 20 LBCs OYO.  Methods included: lunges, bounders (i.e., “skipping” per Mr. Roper), side lunges, sprints
    • Up to the nice field for more – sprint to mid-field, do 20 2-ct mountain climbers and 20 2-ct Freddy Mercuries, then sprint to far endline.

    PLTs – partner up and do 4 rounds of 25 PLTs each for a cool 100 each.

    Mary – Mosey back to the parking area for Mary, including 2 rounds of ROF – hold six inches and when it is your turn do 20 1-ct American Hammers.  Then 20 Rocky Balboa situps IC.

    Finish with 3 Burpees OYO.

    COT, COR, NOR and YHC took us out.

    Announcements:

    • Puppy Pile 6/23 0705 – Sippy will kick it off.
    • Hardywood looking for a Listing Specialist – see him for details.  Let’s help him fill the position.
    • Mr. Roper is looking for interest in a Wednesday biking AO – considering Bon Air pool as a start/end location.  See him if you are interested.
    • Send-off for Flashdance and Fudd  — discussion about trying to get something on the calendar and Hardywood WEST was thrown out as a location…anybody want to take the lead or pick a date?  Flash/Fudd – any particular date or week that would work for you guys?

    NMS:

    Not much mumblechatter today, but we got some work done and Mr. Roper declared that he is now ready to break out his two-piece at the pool.  Kudos my friend!

    Always a pleasure to lead such a fine group.  Thanks for following along.

    No More Gumbo For You!

  • The Turning Point

    Forgive the delayed post, apparently the G as caught on and now F3RVA is not allowed to post from the work computer so it had to wait.

    5 PAX showed up for a morning of variety at SOT.  YHC showed p early for once and dropped off a few toys down by the track then returned to the top so I cold read the historical markers in the parking lot, fascinating!

    Tuco had been sitting in the lot waiting, then Vinny, Tobit and Handshake rolled in and suddenly it was 70 and sunny at 5:30 so we moseyed to the lower lot for the warm up:

    The first exercise was of course the SSH; the only proper way to start! IC X 41

    Cherry pickers IC x 10

    The Hillbilly “YeeHaw!” IC x 13 (extra Credit to Vinny for shouting yeehaw at the conclusion as well)

    Moroccan Night club IC x 20

    Mosey to track for 8 minute AMLAP run – Tobit of course led the way as he took off like he was shot out of a cannon.  The old dog sauntering around the track probably didn’t even see the flash as he went by.

    Retrieve the logs I dropped off earlier and circuit on the track (x2):

    one man runs to the top of stairs others do stations:

    Overhead press

    Curls-4-the-Girls

    Rows

    Skull Crushers

    Sledgehammer shoulder raises

    Short break for some Catch-me-if-you-can (YHC had to catch Tobit after 5 ‘murcans and I can attest tat he rns almost as fast backwards as forwards)

    Return to another speed round on the circuit then mosey to the top lot for the final event: the tug-o-war using an old school rope.  2-on-2 with the odd man rotating in.  The lot was slick from rain so it was a little rough, those of us with newer sneakers had a distinct advantage.

    COR – NOR – no announcements – discussion of the anniversary of the Battle of Midway June 4-6, 1942 I knew others would pluck the low hanging D-Day fruit but today we went back two years to a time when the US was out gunned and out classed in the Pacific, and in serious danger until US planes from the Enterprise, Hornet and Yorktown found the Japanese fleet and ended up sinking 4 aircraft carriers, forever blunting the IJN’s carrier threat.  All this was possible only with the sacrifice of the American torpedo bomber pilots flying outdated planes – 42 planes found the fleet, only 12 planes returned as 69 pilots and crew were slaughtered.  That sacrifice however blinded the Japanese to the US dive bombers that were high above and destroyed the pride of the Japanese fleet.  Tis was an illustration for What sacrifices will we make to reach the turning point with the sin in our lives?

    Prayer requests YHC took us out.

    NMS-  Great work this morning fellas, I appreciated the willing to do odd things attitudes from everybody and I hope to bring the rope out when it is dry.

     

     

     

  • Magic School Bus!

    4 hungry warriors came to conquer the morning at HR. SF planted and here’s the short version of how it went…

    Mosey to small parking lot in front of school. COP: Invisible Jump Rope, Merkins, IW, DQ, Freddie Ms

    Mosey to hill on east side of school for “fun on the hill”
    – up the hill, 5 Lieutenant Dans, down the hill 5 LDs
    – up the hill, 6 Lieutenant Dans, down the hill 6 LDs
    – up the hill, 6 Lieutenant Dans, down the hill 6 LDs

    Mosey to tennis basketball courts
    – run forward to the wall, merkins, run back
    – side shuffle R, WWII situps
    – side shuffle L, CDD
    – run backward, ???
    – karaoke R, ???
    – karaoke L, ???

    Intermittently plank, one-legged balance toe touch each side, bridge/back plank between rounds

    Mosey to Heartbreak Hill, repeato “fun on the hill” with modification of doing LDs only at the top, 5 iterations

    Mosey to the SF
    COP – each PAX choose a core exercise, finish with ring of fire

    NMS
    – Upon returning to the start, the PAX found note left on shovel flag by “556” – presumably a school bus with writing abilities. Glad to hear we’re encouraging someone. Maybe we should EH said school bus?
    – Today was planned to be something completely different, but maybe next week with more PAX. Apparently plenty showed up at Lab Rat’s Ultimate party in DaVille

  • Downrange in FL

    2 travelers posted at the normal F3 Ft Lauderdale spot for a Nomad beatdown. We hot potatoed it up:

    Upchuck:  COP, 10Merkins at light post, Partner up for B2W and Touch a Tree.

    Honeydo: Run to parking deck. Bernie Sanders up deck, 2 Burpees each light. 3 sets of 20 PLTS and 10 WWII situps. Run deck, then back down. 3 sets of 10 BoxJumps, 10 Derkins.

    4 more sets of Derkins on Flower Pots. Then some Mary and out.

    NMS – YHC hooked Upchuck  on this nomad workout by reminding him last time we did this in FL his Cubs won the WS. Upchuck always the superstitious CAPS fan posted on minimal sleep.

    The FL humidity made us pine for the cooler temps of back home. There was discussion of those in the RVA tour challenge getting bonus Nomad points this summer posting out of RVA.

    Always good to see a friendly face in the gloom when traveling, make the chaos of business travel much more tolerable.

  • Tank You Very Very Much

    10 warriors rose to greet the dawn of a new day.  Despite near certainty of that the recent paramilitary exploits in our fair city may involve a certain right swiper, we can confirm that Toucan was not involved.  According to legend this Wednesday beat down went a little something like this.

    COP:  Mosey to circle for exercises in cadence.  SSH, DQ, WWII, Flutter Kick, Merkin

    Mosey to bottom of amphitheater:

    • Ascending Incline Merkins:  1 through 18
    • Descending Decline Merkins: 1,2,3,4,5,6,7,8,9,9,8,7,6,5,4,3,2,1

    Mosey to Valley of Doubt:

    • Burpee Triple Check:  Each pax picks a poison.  One pax runs the Valley of Doubt, one pax flutter kicks, one pax does burpees.  Change when the runner completes the Valley of Doubt.  End when team has completed 100 burpees.

    Crawl Bear Love Hill

    • Partner up on Love Hill just where it meets the end of the Valley of Doubt.  One partner runs up to the top of the hill, the other partner starts to Crawl Bear.  Switch when the runner reaches the top and back to their partner.

    Mosey back to flag.

    COT – Namerama, numberama, BT took us out

    News:

    • Puppy Pile 6/23 see Sippy
    • July 4th Convergence 7/4 see Kubota
    • F3 Field Day 6/16 see Vinny

    Moleskin – YHC got the call last night for a last minute Q switcheroo.  The commitment for this workout was upper body and back to the basics.  Incredibly (but not surprisingly) Swirly crushed today’s workout after running 50 miles this weekend!!! With much discussion of the rogue tank in our fair city, YHC felt it appropriate to get the men ready for tank top weather with some shoulder work!  The uphill crawl bear will make another appearance in the near future. BT, thanks for taking us out.

     

     

     

  • A Murph of a Good Time!

    10 Warriors of the Bell arrived at Washington-Henry ES for the June edition of The Kettle Bell Murph.

    This is how it went down:

    THANG

    1 mile run down (1/2 mile down Academy Dr and back)

    10 Rounds of the following:

    • 10 Sit-ups + Press
    • 20 Merkins
    • 30 Goblet Squats

    1 mile run around the ES Campus (or as most as you come complete before 6:15)

    MOLESKIN

    YHC arrived a little before 8:24 already to find Hutton and Carpenter in the parking. Glad to have Hutton join us this morning. Good luck on the rest of your summer tour. Once the rest of the PAX had arrived instruction was given on the running portion of the The Murph. YHC put on his headlamp to lead the PAX while Mudface made sure YHC knew that would have been helpful last time. (YHC lead the Murph 3 months ago when it was still dark at 5:30)

    After the run the PAX got to work on the 10 rounds. Mudface asked the question do these count for the June challenge? Of course!

    Welcome to Vila! This is Pick 2’s father visiting from Bristol, VA. Vila is pastor as well that spends his free time renovating his house. Who hasn’t enjoy a Bob Vila show in the last 20 years?

    ANNOUNCEMENTS
    • Vinny’s Dogpile VQ next Saturday. See pre-blast for details
    • June 23rd – 2.0 Friendly Workout 7:05 a.m. at Dogpile

    SPIT ON THAT!!

  • Tuco is a Richmonder

    A quiet 10 gathered around the parking lot of Huguenot Park on a cool June morning to see what Rosie had in store for the PAX.  No gloves for the Q so Singer ditched his but others were more skeptical and kept their’s on.

    Mosey to the Soccer Field for Warm-o-rama – SSH, DQ, Helicopter, Imperial Squat Walker (shout out to my first post where DK tried to screw this one up), HRM, LBC

    To the sideline, partner up for Dora – 100 merkins, 200 squats, 300 LBC – Run with a twist – bear crawl the first half of the field the get up and run the rest of the way, alternate between bear crawl and lunge.

    Around the parking lot with High knees, Slide right, Butt kickers, Slide left – Mosey to another field – 8 Count Burpees Pan-pax – each person calls the 8-count.  Otherwise known as cheer practice, missed Gumbo and Viral for that one.   Mary – Flutters, Freddies and Peter Parkers

    Quarter Pounder – look it up in the lexicon if you are curious, it involves merkins, squats, Mtn. Climbers, SSH running and backward running.  This is where we may have entered Honeydo’s time warp.  The PAX was crushing everything this morning and there was still time for more.

    Over to the bleachers for Lindsey’s – Incline Merkins and Crunchy Frogs  Time is almost up so back to the flag for some American Hammers, Dollies and APDs.

    NMM

    Welcome to Richmond Tuco.  He is an F3 Winston Salem guy that has officially taken a job in Richmond and is currently living SOJ.  The rest of his family will be up in a few weeks and we are happy to have him in Richmond.

    After going gloveless for Vinny’s TwinTeam bear crawl and reading about Saab’s adventure yesterday the YHC is hesitant to go sans gloves except when YHC has control.  With the soft fields of NoToll this was an easy day without gloves.  The fields are in prime condition LabRat, ready for your Q next week.

    Not much mumblechatter on the day but it’s good to see some new regulars at NoToll with Flange and Beast.  The PAX crushed the workout this morning, I had a couple tributes to my first post with DK’s Imperial Walker fail and the Dora.  The time seemed to slow down through the middle of the workout and YHC had to fill some gaps with 8-count burpees and Lindsey.  Mr. Roper is riding a couple mornings a week with a couple other F3ers.  Nothing official but if you are interested, reach out to him.

    Honeydo’s BB yesterday reminded YHC that it has also been 3 years for me.   It’s been 3 years of ups and downs personally but F3 has kept me stable which helps me keep my family stable.  I appreciate the opportunities I have to come out and enjoy a workout and the fellowship of F3RVA.   Someone offered YHC a drink the other night and I declined stating I had a long run in the morning and was limiting the intake for the night.  The response was “Why would you do that?”  I joked that I have fallen in with a rough crowd that has convinced me to do stupid things like running all night and 50K races.  I’ll take this rough crowd over any others.  Thanks to everyone for the support, motivation, and peer pressure to do things I never expected.

    Announcements:

    See Vinny’s pre-blast for details on the June 16 Ghost Flag Field Day.

    June 23 – Puppy Pile

    June 26 – Gumbo’s HR Derby

    July 4 Convergence – Tredegar

  • PreBlast: F3RVA Field Day 2018

    PreBlast: F3RVA Field Day 2018

    Field Day

    At the June 16th DogPile for YHC’s DogPile VQ we are having a full blown field day – F3 Style. As part of the lead up, I’m asking each of you who plan to participate to wear a t-shirt that best represents your elementary school years. The t-shirt can either be from your school, for you life long RVA types, or can highlight the era. Scower local thrift stores or ebay for your wears. There is a loose $5 limit. Don’t go nuts on cost. You can also make your own t-shirts. For those of us who attended elementery school the 80’s, that’s definitely a thing. Other accessories are also welcome.

    Ghost Flag

    The Ghost Flag will be up for grabs at Field Day. This will be a competition format and teams will be selected on that day.

    Let’s drum up some numbers and see if we can get 40+

    In the mean time, here’s a little inspiration

  • Swirly Finally Comes out to DaVille

    22, yes I said 22 pax, showed up in the parking lot of Atlee to see what this Ultimate thing was all about.  Things started off with a bang with Vinny rolling out with a red Philly’s shirt on…WTF?!?  This coming from the guy that put out some coded tweet about buying tshirts from our elementary schools, or something like that.  After taking some ball busting, it turns out he did have the appropriate shirts for the workout.  It seems Spike did too, but left them in the truck…

    We got things started with a quick warm up of parking lot tracers and the easiest COP ever done.  Then to make sure everybody knew we were down for a workout, we flew through a Lindsay  with merkins and WW2 situps.  Cones got set by the front runners, which you would think got done quickly…..nope!  I am herding cats while yelling across the field at Shakedown and Phonics to RUN!  Phonics is one of the fastest guys I know and there he is, meandering thru the field picking dandelions while the rest of the pax holds plank.  All in good fun, we got the field set up and went over some basic rules, like NO CONTACT (Swirly is here, mind you).  Then we got to playing…

    While the white team tried to figure out how to change shirts once they were already soaked from the dew, the black team marched down field to throw the game in.  Whites took advantage of first possession by scrambling quickly in for the first score!  We didn’t get to celebrate for long though, as team black scored the next two points to take the lead.  Not to let the game get away from us, team white led by Spike and some awesome offensive plays by Wilt (Opus’ 2.0), scored a couple more of our own to take the lead back. The only major hiccup of the game came when Swirly threw a perfect throw 20 yards up the field to Wheelie….problem was he was on the wrong team, but wearing a gold long sleeve shirt (go Golden Knights?!?).  This prompted Wheelie to shed the shirt and become officially TEAM WHITE.  We reset that play as it was obvious the throw was a result of “wardrobe malfunction”.

    Spike on team white and FNG Glide on team black showed the way as standouts for their squad, but glory was found throughout the pax.  Handshake caught 2 of the goals for team black that I know of.  Shakedown and The Carpenter were all over the field for team black.  Wilt as previously mentioned played up to rep the shorties very well indeed!  Also, ET (Phonics’ 2.0) showed me some of the Mudd family speed as he effortlessly dusted me when I tried to guard him for a minute.  It’s not fair.  Helix as always was all out, making sliding blocks and always in the right place at the right time, just like on the racquetball court.  Play of the day ALMOST went to Vinny, who made an epic sliding catch that nobody thought was possible….then promptly flubbed a 4 foot throw to me to kill the play.  On one hand, he could have just stood up and made the handoff….on the other hand, I hope the shoulder is ok.

    When team white scored again to take the lead at 5-4, the bonehead move of the day was made by the Q (team white), who declared next score wins.  Team black marched right down our throats to make the score to tie the game for the win.

    All in all, as long as Vinny’s shoulder is ok, this year’s DaVille Ultimate went awesome!  The teams were evenly matched and it was a battle to the end.  It’s great to finally get Swirly out to DaVille, even if we had to borrow one from Raleigh to get it done.  Welcome to our three FNG’s, Glide and Bulkhead, plus one that had to leave early.  Also, glad to have Swirly from Raleigh with us this morning.  Finally, thanks to all that traveled from around the RVA to see a portion of arguably the best weekday AO out there.

    FNG names:

    Glide:  Glide was wearing a Houston Astros hat…I threw out ASTROGlide, which after reconsideration got shortened to Glide.  He still doesnt like the name, which makes it perfect.  Plus, everybody now KNOWS it means ASTROGlide.  Also, on a parallel note, he has a wicked Ultimate game and can Glide a frisbee.  But it’s really more about the Astroglide theme.

    Bulkhead:  Bulkhead is an inactive Marine (they dont like to be called “former”) and I am Navy, so I love love love to name Marines Navy stuff.  Shakedown had a collision with him during the game and mentioned it was like hitting a brick wall…walls in the Navy are Bulkheads, so slam dunk!  The alternative was “Booze Cruise” due to his Jimmy Buffet Tshirt, but he liked that name waaaayyyy to much.

    Apology of the week goes out to Vinny for making fun of your red tshirt….actually screw that!  If you were going to wear red today, it should have at least been a CAPS shirt!  Ahhhh….just busting your chops.

     

    Lab Rat apologizes…

  • Pitch Perfect

    14 on the finest arrived for unseasonably low humidity and a chance to tackle some miles.  YHC called the Cardinal Run and off we went.

    Around the Robins Center and up Boatwright.  Take Honaker to Patterson and take a right followed by an immediate left on Roxbury.  Roxbury to West Franklin and head west.

    At the intersection of Charles, 5s/6s take a right and take an out and back detour to Crestview Elementary (home of the Cardinals).  All routes then continue west on W. Franklin to Donald. Take a left and Donald turns into Register Pkwy.

    At Patterson and Three Chopt, 6s continue west on Patterson to Westham Pkwy and a left on University Dr to come through the trails to the lake.

    4s and 5s head south on Three Chopt and take a right on the access road just beyond Bandy Field.  Drop down the hill on the trail and pick up the road.  Take the cut through back to the main UR entrance and come down around the Robins Center to the lake.

    Gomer Pyle took us out.

    Mumble chatter was light at the end, however a subset of the Pax was singing the accolades of Pitch Perfect.  YHC inquired if that was the one with Jimmy Fallon (Fever Pitch) but was informed Pitch Perfect was not about baseball in any way.

    Welcome Gomer Pyle’s 2.0 “Tippecanoe”.  Hopefully that name nicely combines your interest in politics and military strategy.

    Announcements:

    • Ronnie’s on the mend.  Hopefully we will see him “back” in action soon.
    • June 15 – Amateur day at RAMM GEARs.  Bring any bike and be prepared to be underwhelmed.  See Lockjaw for details.
    • June 23 – Puppy Pile – 2.0 friendly workout after Dogpile.  Sippy is on point to kick it off.
    • July 4 – Convergence downtown.  Patriots welcome.
    • Once the river levels drop, YHC is going to get an off the books kayak/canoe group together.  See Lockjaw for details.

    Time to Taper,

    Lockajaw