Category: Richmond, VA

  • Metro Grill must be Earned

    Five of the faithful posted at GridIron on a humid, cloudy morn. There were immediate requests to skip right to the post-workout breakfast at Metro Grill. Johnsonville (YHC) considered the requests and, despite their merits, elected to take Q and lead. This is what went down more or less:

    Extended warmup with 25x ssh, 25x imperial walkers, 25x don quiotes, 25x standing mt climbers, 25x regular mt climbers, 10x merkins, 25x WWII situps, 25x arm circles each way, and 10x big arm circles each way.

    Mossy over to the back row of 15 parking spaces. We climbed down the ladder of parking spaces with 1 burpee in each. 20x LBCs. Repeat up, back down, and back up.

    Mossy a short distance over to the grassy dale. Run to bottom, do 1 merkin, backward run back up, do 5 Lt. Dans. Repeat increasing the number of merkins by 1 each set to 6.

    Mossy over to the bleachers next to the adjacent gridiron. 25x dips OYO, 25x bench kicks OYO, 25x dips OYO, 25x bench kicks OYO.

    Mossy over to the corner of the end zone. Bearimeter around the gridiron alternating with a partner. Everyone crawled the last leg along the back of the end zone to the point of origin.

    Mossy down to the far side of the lower field onto a plush shady area. BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Situps)

    Mossy back to the VSF for some Mary in cadence. American Hammers, Flutter Kicks, Rosalita.

    COT with Earthworm taking us out. Coffeeteria at Metro Grill (caloric intake clearly exceeded caloric burn on this day).

    Attila was with us in spirit, but physically away with leave. The pax took note that several of the exercises (parking lot burpees and bleacher kicks) were Attila signature moves.

    Our friend Night Crawler has been away for some time without leave. Is it time for an intervention?

    Lt. Dans with a backward hill run is a nasty combo that needs to be repeated often. Chum Bucket dominates that combo.

    WhiteDeer looks more natural bear crawling that he does standing. He came out of the gate blazing on the Bearimeters.

    Great job men. Thanks for giving me the opportunity to lead. Jville

  • Hardywood Brought An FNC to Meet Andy Murphy

    Four ball boys showed up at Batteau Lawn and Tennis to meet Andy Murphy. Credentials were checked, uniforms were issued, and off we went.

    ANDY MURPHY (The THANG): Mosey to lower tennis courts. NO COP. Run 5 laps around two courts. 5 burpees OYO. Run 5 laps reverso around same two courts. 5 burpees OYO.

    10 crab cakes – single count / 20 merkins / tennis court line tracers out and back. REPEATO x 10

    Bonus round for such quality ball boy performances.

    WWIIs until the PAX finished the bonus round.

    5 laps around the two courts. 5 burpess OYO. 5 more laps around the 2 courts, reverso. 5 more burpees OYO. Back to the Flag.

    6 MOM: 50 LBCs in cadence. 50 PLTs (2 sets of 25). YHC took us out.

    NMS: YHC grew up playing tennis and even dabbled in it at the collegiate level. When we did The Murph a few weeks ago at WDog, it came to me that we could modify to a tennis version. Hence, the Andy Murphy. 24 laps around a tennis court equals a mile. Not wanting to get the ball boys dizzy, YHC opted for 12 laps around two courts. Given it took the PAX some distance to reach the courts, we went 10 laps on each side of the exercises, for a total of 2 miles.

    The boys did great today, given there were only 4 of us, we were a bit spread out. Very little mumble chatter. Then again, The Murph, or any modified Murph, is designed to keep the mumble chatter to a minimum. In all, it went very well. We finished with time to earn some extra credit by way of an 11th circuit. 6 MOM was equally tough given the high concentration of core muscle exercises.

    At the end, during on-site 2nd F, a cat/kitten found its way to our group and went straight up to Hardywood. It was great seeing Hardywood bond with his Friendly New Cat (FNC). I’m not sure, but I think I saw Hardywood building him a towel nest as they rode off into the sunset together. It really is great to see a man and his cat.

    Announcements: 

    The Ghost Flag made an unofficial appearance at Batteau today. It was there to announce that it will be up for grabs on June 16th at DogPile, for Vinny’s DogPile VQ. As part of the roll out, YHC would like to challenge each PAX member who plans to attend to scower local thrift stores and ebay for a t-shirt that best represents your elementary school days. There will be a $5 limit placed on your purchase, if you go that route. You can also make your shirt if you’d like. Hint. Hint.

    Summer Tour is on

    July 4th Convergence at Tredegar

    Puppy Pile June 23rd

     

  • Yes, up Twin Team!

    YHC arrived this morning to BWES with 2 PAX members already on scene and quickly, 3 more arrived. 6 SOJ men posted this morning to start the week off right and clear the mind, body, and soul with a 4 and 5 mile run. Group for 4 miles and 5 miles given the route and silently 0530 came!

    Out of BWES and up Twin Team. (Yes, Twin Team has commanded respect within F3 and should not be ignored!) UP Twin Team and R on Ellesmere. Ellesmere to E. Brigstock. 4 milers take a R on E. Brigstock back to Twin Team. 5 milers, L on E. Brigstock to Mt. Hill. R on Mt. Hill for a loop back to E. Brigstock and a L, back to Twin Team.  Now, Rosie shot out of the start like a high caliber round=man with a purpose this am!! Wedding Singer and Roscoe partnered up for 4 mile and YHC, Gumbo, and Shakedown with 5 miles and Rosie crushing his own run!

    Down Twin Team for a loop around JRHS and back to the flag.  According to Garmin and other smart devices, just shy of 4 and 5 miles. With a few minutes to spare, individual exercises and awaiting Rosie’s return….just shy of 6 according to Rosie’s smart device!

    Number-ama, Name-r-ama, and Announcements–summer challenge, Puppy Pile June 23.

    YHC took us out!

    NMS===Shakedown and Rosie toughed out 15 miles yesterday and back in the saddle for a few more this am. Evidently, a 50K is in the there future!! Pound the pavement men!! Outstanding too!!!! Rosie respect this am and Shakedown you too!! Plus, you need more velgro!!

    Shakedown, always prepared with chairs as we awaited Rosie’s return…..perfect!

    Roscoe, always on the straight and narrow!

    Wedding Singer…head up and keep moving on. We have all been there with little ones, work, and life!! But, enjoy those little moments because they go by fast!!

    Gumbo, I never heard of a bird loving a car as much as your robin loves yours!! Crazy man!!

    Great running with Gumbo and Shakedown! Thanks for pushing YHC this morning!!! Way to start off our week!! Spread the light when applicable.

    Only those who post understand!

    Loud AND Proud!!

    Flatline

  • New Nano-AO: Zong Fit

    16 strong came out to soak in the cooler temperatures at Hoedown. Here is what went down:

    COP – SSH, Helicopters, Merkins, Scorpion Kicks, Flutterkicks, Don Qs. Mosey over to Tuckahoe Shopping Center. Partner up:

    Wheelbarrow across lot, 10 Shoulder Presses. Switch partners going back. Repeato x3.

    Cross street to Church lot for 4 Corners. Reps of 10, 15, 20, 25. First round: backwards run & merkins. 2nd round: karaoke & Heels2Heaven. 3rd round: High knees and Mtn Climbers.

    Mosey to back of TES. Partner up again. Donkey Kicks & partner runs field & 5 Pull-ups. Repeato x4.  Then Elbow plank, 4 sets of 20 PLTs. 10 Burpees then back to flag. Finish up with Freddy Mercurys & American Hammers.

    NMS – YHC had wanted to try out the Shopping center lot for a Q for some time just to change things up. All started well until several tomatoes pulled in for their workout at Zing Fit. we must have been quite a sight at 5:40. Fudd was disheartened for not a single tomato gave a ” Hi Roger” as they moved past us.

    Saab was warned before the start his choice to go glove less might not be wise. We also used the other church lot for the first time. A lot easier to try things out in the light of June mornings. Also good to see Gucci back in the gloom, now a regular again.

    Please pray for Ronnie and Kubota as they both are on IR for a while. The Hoedown Q is open next Monday with Kubota out.

    YHC was glad he could Q on his 3 year Anniversary of his first post. Amazed at what great friends I’ve made and how you PAX have made me a better man.

     

  • You had to be there…

    Just last night, I was reminded of
    Just how bad it had gotten
    And just how sick I had become

    But it could change with this relationship
    De-derange, we’ve all been through some shit
    And if we’re thing, I think this thing’s begun
    Oh, tell me now, what do I have to do
    Oh, tell me now, what do I have to do
    Oh, tell me now, what do I have to do
    To prove my love to you?

    Special favors come in 31 flavors
    We’re out of mints, pass the Life Savers
    I’m droppin hints, candy for candy-coated tongue

    You’d be so good, so very good for me
    What do you think? Tell me honestly?
    I’m wait-wait-wait-waiting for you to come
    Oh, tell me now, what do I have to do
    Yeah, tell me now, what do I have to do
    Yeah, tell me now, what do I have to do
    Yeah, prove my love to you

    Third verse, same as the first
    Just last night, I was reminded of
    Just how bad it had gotten
    And just how sick I had become

    But it could change with this relationship
    De-derange, we’ve all been through some shit
    And if we’re thing, I think this thing’s begun

    Oh, tell me now, what do I have to do
    Yeah, tell me now, what do I have to do
    I’d do anything, what do I have to do
    I’d do it all, what do I have to do
    I’d do it all for you, what do I have to do
    I’d do anything, I’d do it all, I’d do it all for you
    I’d climb a mountain, I’d cross the ocean, I’d do it it all
    Tell me now, what do I have to do to prove my love to you?

     

    If Lab Rat apologizes in the woods and nobody is there to hear it, did he actually make a sound?

  • Shakedown joins the circus

    4 Circus Maximus veterans and 1 Kettlebell F3 Virgin came out as White Deer took the Q. We did:

    COP – SSH, Merkins, Flutterkicks, and Burpees. Boat & Canoe right off. Then off for:

    Modified Beast:  Reps of 5, 10, 15, 20, 15, 10, 5. Exercises were: Swings, Sit &Press, Merkins, Lawnmower, Halos, and Overhead presses.

    Finish wth skull crushers and Pullovers.

    1. NMS- Good to have Shakedown out and sporting a 35 lb bell no less. White Deer took the Q and wrote the BB. But unfortunately he saved them on floppy disk and gave to me to post so forgive the delay, #bigdata

  • Canary in a Coalmine

    2 new-ish F3’ers made their way to Midlo to explore the Coalmines with an early morning jaunt.  The Pax was a couple of guys from the Northsiders stamping their Passports.

    Handshake and Vinny stepped off at 0730 hours looking from the no-so-Urban Farmhouse.  Made our way up Woolridge to Midlothian Mines park and around the lake while Handshake gave a history lesson of the Midlothian Coalmines and influence in early Virginia industry.  We made our way up through the American Family Fitness parking lot and there was Flashdance going in for a climate-controlled Yoga class, we chatted briefly and back to the grind.  Down Midlothian Turnpike to Coalfield and hung a left.  We continued down and across Woolridge to the back entrance of The Grove and through the neighboorhood back to Woolridge.  We took a left on Woolridge and finished back at the Urban Farmhouse.  5 miles completed in a not-so-record time.

    It was a good time and we finished with breakfest and coffee at Urban Farmhouse.

  • Puddles

    5 brave souls ignored the forecast and hit the roads this morning for Sunday Funday. Rosie and Shakedown started early and ran across the bridge, down Riverside, across the flood wall, down to Great Shiplock park and then worked their way back to Pumphouse Parking lot where they had their spirits lifted by seeing Saab, Hardywood, and OffShore who had done about an hour of shirtless road running. Rosie and Shakedown had some more to do so they pounded out three more for an even 15 – just under half of what they are gonna do at the NightTrain 50k at the end of the month. Slower hopefully ?

    Great to see all you guys this morning if only for a second. Have a great Sunday!

  • Clearly we are having TOO MUCH FUN in AZ ….

    Written by QIC – Moses
    16 pax gathered at the park for some fun before the blistering dry heat of PHX early summer.  Ironically, Turnpike got lost and posted about 15 minutes late, making our number 17.  My apologies for the delay in getting this documented and posted.  You’ll note that some of the details of our workout escape me…but i never let the facts get in the way of a good story.

    Thang:
    Warmorama – burpee progression, with 1 burpee and an exercise, followed by 2 burpees and an exercise…up to 5 burpees and a final warm up exercises.  Warm up exercises included SSH, IST, windmills and a couple others.

    Mosey to the field for partner-push / partner-pull.  This was the slip & slide version in the mud.  Note, it’s important to offer some resistance, let your partner doesn’t get a good workout.  For you flat-landers in the PHX area, this is how you can simulate the hills you’re missing.

    We mixed in some ab exercises on the field, to soak up some of the standing water…it’s what we do!  We take care of the parks that take care of us.  Knee-ups, mason twists, and…  At this point, Spaetzel demonstrated advanced F3 knowledge with 3 of the 5 characteristics of an F3 workout.  All 5 being:
    * free, open to all men, peer-led, always outdoors, ends in a COT

    Mosey to the park corner…I’d say hill, but that might be misleading to anyone not from PHX reading this backblast.  In a nod to my friend, Gnarly Goat, we dialed the plank clock with exercises at 12, 3, 6, and 9 (or 1200, 1500, 1800, and 2100 hours).  Exercises included Peter Parker, Parker Peter, Makhtar N’Diaye…arrive Turnpike!  Good to have your join us, brother.  Try the GPS next time.

    From the edge of the park, YHC noted the beautiful parking lot of the middle school next door – which just so happens to have been TH3’s middle school!  I found that out after the workout.

    After warming up the calf muscles with 3 sets, at 15 reps, in-cadence, we ran the parking lot.  50% speed to the halfway point and 75% to the end.  Repeato.  Then 75% to the half way point and 100% to the end.  Repeato.  Curtain Call was out in front every time, daring the pax to step up and challenge him.  Well done.  He even directed the middle school teachers to steer clear of our runway!

    We then split up into groups of 3 for back and bicep work.  With one of the 3 laying prone, face-up on the ground and the other 2 using the lawnmower pull to lift him while his arms were at a static curl 90 degrees.  All 3 cycled through.  Then the person on the ground did the work while the 2 guys standing held their arms at a static 90 degrees.

    We stretched our legs for a few minutes in the parking lot before returning to the starting point for a series of 7s…6 step-ups and 1 dip, followed by 5 step-ups and 2 dips…until finally, 1 step-up and 6 dips.  6 mins of Mary ensued, with low flutters, left leg flutter, right leg flutter and Rosalita.

    We then exercised our brains for the last 2 minutes of the workout and YHC shared OBT’s story of the 3rd 500.  You can read about it in Freed to Lead…or come to an F3 workout and ask one of the pax who was there last Wednesday.

    Moleskin:
    1) T-Claps to our FNGs, Hearsay (FKA Robert) and Digger (FKA Chet).  Special recognition to Digger, who bore the pain and suffering of getting is sneakers a little grassy and wet.  Your sacrifice didn’t go unnoticed.
    2) Welcome back to our Kotter, Thurston Howell, III (TH3), whose last workout was about 6-month ago in Charleston, SC. It was great to see you in the gloom and for drinks/dinner after all these years.  You’ll always be Isotope OG to me.
    3) Good to see another East Coast Time Zone guy, Spit from Richmond, VA.
    4) PHX – you have something special in this F3 thing.  Keep it growing.  If you’re not growing, you’re dying…which is true in relationships as well as F3.  I’ll be back to PHX before the end of the year.  I can’t wait to see the changes and growth.
    5) MiniMe – thanks for getting me on the Q list on short notice.
    6) Longboard – thanks for the honor of leading this fine group of men.

    YHC thanked the men of PHX F3 in prayer for the motivation to defy the FS this morning and take the DRP.

    Forgive me if i missed an exercise in the bblast.

  • F3 Arlington Va – A Beatdown Launch!

    Written by QIC Maj. Payne

    After a long wait and many arduous hours of blood, sweat and tears, and a few beers, the men of Arlington finally planted a F3 shovel flag into the soil of Yorktown High School! Coming in strong with 24 PAX and a co-Q with YHC and one of F3 Churham’s best, Homes!

    Warm Up:

    15 x SSH
    15 x IW
    10 x WMH
    10 x small arm circles forward, 10 x Seal Claps, then 10 x small arm circles rearward
    25 x Merkins

    The Thang:

    Homes took over and immediately invigorated the pax with his version of the escalator, starting right off the bat with some pure fun:

    10 x Burpees, run 200m.
    10 x Merkins IC, 10 x Burpees, run 200m.
    10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees, run 200m.
    10 x BWS, 10 x Flutter Kicks, 10 x Merkins IC, 10 x Burpees.

    Mosey down under (to the southwest side of the school) where YHC led the pax through an Australian pushup / Derkin pyramid. 5 / 10 / 15 / 10 / 5 reps. Then per suggestion from Hightower, who often encourages such male bonding opportunities, a bearcrawl tunnel of love (it’s cool… it’s just dudes).

    Back to the turf field for a round of catch me if you can. Partner up, pax 1 backwards run while pax 2 knocks out 3 burpees and then forwards run to try to catch pax 1. Once caught, each pax knocks out 5 additional burpees. Rinse and repeat.

    Finish out with some Mary: 20 x LBC, 15 x American twists.

    COT:

    All F3 Arlington FNGs from this point forward, will be named on their second post. Today we named 11 pax and welcomed 9 true FNGs. Homes then provided a truly motivating story about his first F3 experience. Exasperated and not able to keep up, he fell out of his first F3 beatdown. The PAX that fateful first day noticed he had disappeared and they retraced their Indian run to find him, but to no avail. Only at the end did they find him, and when they did, to a man, offered him encouragement and camaraderie that motivated him to return again and again. That’s what F3 is all about. Sure, it’s a solid workout, but it’s so much more. Homes said he’s gotten back 100x what he’s put into it (and he’s put a lot into it).

    TClaps to F3 RVA’s Vinny and Spit who roadtripped up for the launch!!