Category: Richmond, VA

  • Wonder if Walt is still there?

    YHC arrived to new SOT location, first on scene and planted the flag. YHC had never read the historical markers in front of MMS, but learned something new today. 10 PAX regulars-8 SOJ and 2 Tuckahoe-posted for a wild and wonderful Q, hosted by none other than your YHC!! 0530….time to mosey.

    COP….x 10 Don Quixote’s, x 10 Russian Soldiers, x 10 Copperhead Squats, x 15 Flutter Kicks, x 15 Freddie Mercuries, x 15 Box Cutters, x 20 SSH. Mosey to the the track.

    Merkin Mile- 4 laps around the track. After each lap, x 12 Merkins. 1 mile and 48 merkins complete. BING!! Mosey to soccer field and partner up.

    Partner 1 runs the length of the field, while Partner 2 lunges the length of the field. When partner 1 and 2 meet up, x 20 LBC’s each. Switch and repeat for the entire length of the field. Now, PAX went down the field, we must return. YHC asked Tobit his favorite exercise……………………………..wait for it…………………………………Rosalita’s!! Same routine back down the field but instead of LBC’s when partners meet, Rosalita’s. BANG!! Splinter, great comment and something to the effect of, “This is not the first time Rosalita’s have been done on this field!!” TRUE DAT!! MMS was Midlo High way back in the day and became MMS in 1986! Those fields have some history. Add F3 dudes! Let’s mosey….

    YHC saw a nice set of stairs at far end of soccer field during the Merkin Mile so why not. Triple Check……1 partner performs dips, partner 2 performs step ups, partner 3 runs the stairs. BOOM!! YHC was odd man out..thanks EF Hutton, Gumbo, and Wedding Singer for letting me tag along!

    With approx. 9 minutes left, partner up. PLT’s baby! Each partner performs 100 PLT’s!! BAM!! Times up! Mosey up a few more stairs and back to the flag!!

    Number-ama, Name-r-ama, Announcements: Puppy Pile, June 23. Summer Challenge, see Phonics.

    Flashdance took us out!!

    NMS: YHC surprised to see the cars arrive in force this am. 10 strong at SOT is great. Super call Rosie and Gumbo on moving the AO!!!

    Than to see Splinter……….back in Midlo. All roads lead back to 23113!!! Than Splinter had to say, “Wonder if Walt is still there?” As soon as Splinter said that, a much needed smile came to YHC face!! Walt sold cigarettes to any Midlo High student from 1992 to 1998, including YCH class, Gumbo, Rosie and Splinter’s class, and YHC’s sister class. Freakin Hilarious Splinter!! YHC asked the PAX what happens to student who smoke in school, cigarettes that is, than vaping came into question!!

    Rosalita’s have been done MANY times on that field, for sure, Splinter!! Tobit, YHC was surprised this was your favorite workout!! Nnnnniiiiiccccceeee…………….

    Definitely warm and thick this morning. Back to towels, and change of clothes after workout boys!!

    O yea, Flashdance’s super powers, arm circles, Flerkins, and Partner Carries. Thanks for the prayer brother!

    Thank you for following men. Have an awesome day and only those who post understand!!

    Loud and Proud,

    Flatline

  • Tick Check

    What started as an elite 8, but our numbers became 10 as a couple of LIFOs rolled in.

    COP

    • Helicopters
    • Don Quixote
    • Russian Soldiers
    • SSH
    • Carolina Dry Docks

    Over to the Rusty Cage – 7 pull ups/7 jerkins x 3

    Elbow plank for 90 seconds!

    Mosey over to the bottom of Love Hill and partner up again.

    • Partner 1 runs to the top of the hill (first small sapling beyond the last big tree)
    • Partner 2 performs Bear Crawls.  Swap positions and then repeat with lunges and bunny hops.

    With your partner, 8 Boo-Yah merkins.

    Mosey to the amphitheater and starting at the bottom, do ascending dips on each step until you reach the top.

    Find the nice grass at the top and elbow plank for 90 seconds.

    Circle up for Merkin Shuffle.  Pax member can call 1, 3, or 5 reps and then the merkin exercise for the entire Pax to perform.  Pass to your left and one cannot call the same count as your predecessor.

    A couple of minutes of Mary.

    Mosey back to the VSF.

    YHC took us out.

    NMS

    Our numbers were small but mighty when we started, and grew to a solid 10.  Lot’s of mumble chatter from Saab and Hardywood in the COP but it was pretty funny.  Something about studying gorillas and Saab….

    Strong work today all around by the Pax, especially on Love Hill.  The neighborhood canines were on ropes and didn’t give us trouble.  Lot’s of good creativity shown in the merkin shuffle.  We didn’t repeat the same exercise twice.

    The grass is starting to get tall at the AO and Labrat found a tick on him.  Whether the tick was already on Labrat prior to the workout or picked up in one of our several exercises in the grass remains a mystery at this moment.

    Announcements:

    • June 15 – Special RAMM Gears amateur day.  Bring your bike, helmet, reflective gear, Starbuck’s money, and we will set forth on an adventure at a medium pace.  Bonus points for tandems, adults riding kid’s bikes, unicycles, or old school bikes with one large front wheel and a small one in the rear (handlebar mustache optional).  See Lockjaw for details.
    • June 23 – Puppy Pile – Bring your 2.0s.  See Sippy Cup for details.
    • Rumors of a Punisher Resurrection meet up in the future.  Yes, this is for the Summer Tour and not the next season of Marvel’s Punisher series on Netflix (though that would be pretty cool).
    • Good luck to our brothers running for 12 hours this weekend.  TYA, Swirly, and Circle K (?)

    Always Be Tapering,

    Lockjaw

  • 4 of A Kind

    4 Davillians said no to their holiday hang out and yes to a beatdown. The SF was planned and the PAX got to work.

    This is it went down:

    Mosey around the front of the HS, through the bus loop, to the back school and to the blacktop.

    COP (ALL IC)

    • SSH
    • Helicopters
    • DQ
    • Merkins
    • LBC’s
    • Heels to Heaven
    • American Hammers
    • Arm Circles
    THANG

    Mosey to the soccer field

    Partner Push – Partner up, with arm on each others shoulder facing each other, one partner starts pushing down the field while other partner give some resistance. Switch halfway through

    Partner Pull – With same partner, grab partners left arm with right hand and right arm with left hand making an X. One partner starts pulling down the field while other partner give some resistance. Switch halfway through

    Mosey to tennis court

    4 Corners – 10 Merkins, 20 WWII, 30 (2ct) Flutter Kicks, 40 Squats. Rinse and Repeat for 3 rounds

    Mosey back to the soccer field

    4x4x4 – Using the corners of the field, start at 1st corner then run to 2nd and complete one 4×4. Run back to start then back to 2nd corner complete one 4×4, run to 3rd corner and complete two 4×4’s then back to the start. Rinse and repeat with 3 4×4’s at 4th corner and four 4×4’s at the start.

    Mosey back to the SF

    2 MOM – 20 Rosalita IC then 10 Burpees OYO

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    The Carpenter who original had the Q today is still recovering from run-in with a nail and his foot reach out to YHC to switch Q’s. Aye, get better soon Carpenter you are missed in the PAX.

    YHC brought a little Phoenix back to RVA. While posting last Wednesday, YHC learned some new exceries to share with the PAX. The partner push and pull seemed to be a success so hopefully some more will work out in the future.

    Although the mumble chatter was pretty low must of the workout the PAX did help example to Emoji while Deadpool wouldn’t be a great move for the kids.

    ANNOUNCEMENTS

    • F3RVA Summer Tour has begun! Who will be the first to post at every AO this summer?
    • Next PuppyPile 6/23 at 7:05. Sippy Cup will get things started

    SPIT ON THAT!!

     

  • 6 Pax and 6 Billion Gnats

    six studs took off without a named Q to tour Heartbreak Ridge. Here is what transpired:

    COP – SSH, Don Qs, Merkins, Scorpion Kicks, LBCs. COP was ed by Mr Holland.

    Q to YHC. 3 Trips up Honeysuckle hill via Bear Crawl. 5 WWII situps at top, run down then 20 Jump Squats. Head to tennis courts: Sprints across & 15 Merkins. 2 more times then Crab Walk across.

    Q passed to Flipper- down to concession stand for Triple check – B2W, Flutterkicks, run to flag & back.  Handshake took Q over to Jerkin Gym. Descending Jerkins from 7-1. Then 30 WWII situps. Garbage Plate took us home with Triple check again of Inchworm, Dips, and Star Jumps .

    Back to flag for Mary, 10 HR Merkins and COT closed out by Handshake.

    NMS – Great to have Tubbs out for 1st time at HBR. He posted as FNG at Circus Maximus last week. Way to hang in on a humid hot potato Q.

    Mr Holland started us off but could not recall a historic event from 5/29 date to muster a theme so we passed the Q along. As we made our way to the concession stand the gnats hit us full force. It only got worse when we hit the Jerkin Gym. YHC has worked out in some terrible conditions in these last 3 years but the gnats at the Jerkin Gym were unbearable. A few pax almost gagged up onto their partner while holding their legs on the Jerkins.

    Garbage Plate and Handshake handled their Q part fine and are both ready for a full Heartbreak Ridge VQ soon.

    Silent Assassin signing off.

     

  • Oh man, there’s sweat in my ear

    8 RVA men broke the hold of the fartsack to cut through the humidity at No Toll this morning.

    Thang:

    Warmup (all IC): 20 x SSH, 10 x Don Quixote, 10 x Helicopters, guest Q by flashdance for some arm circles (we are going to miss you!), 20 x LBC

    Check Ladder: single, double, triple, quadruple check in the parking lot, ascending only.  Runners take a lap, others complete exercises. For the single, take a lap as a group.  For the double, non runner on LBC, repeato x2.  For the triple, non runners on LBC and WW2, repeato x 3.  For the quadruple, non runners on merkins, flutter kicks, derkins on the curb, repeato x 4.

    Giant luggage carousel: mosey to playground, line up on the landscaping timbers surrounding playground area. As a group, curb crawl counter-clockwise.  At each bench, front man pulls off and does dips on the bench until PAX goes by and then jumps on back of line.  Plan was to go until each man completes a round of dips, and reverso, but we ran out of time.  Might have to try that again sometime, but earlier in the workout.

    numberama, namearama

    Announcements:  Flashdance is working on coffee again after Twin Team, so come on out and get some second F time in.  Also, summer challenge is on: visit all AOs by Labor Day.

    Flashdance took us out.

    Moleskin: excellent work this morning, men. Had a smaller group than anticipated, but the energy and mumblechatter were excellent (Flashdance pushed so hard, sweat was dripping into his ear!) and it proved a good time to try something new and use the playground area.  I had been thinking about using those timbers since hanging there watching my kids play a while back and was glad to break it out today.

  • Sweats Up!

    15 emerged from post holiday (as well as basketball and hockey) slumbers for this week’s Spider Run.

    The Kanawha route was called in 4, 5, and 6 mile variations.  Out the River Rd entrance and hang a left and then immediate right in front of the shopping center.  Hang a right on Westham Station and begin the ascent up a nice hill.  Hang a right at the top onto Country Squire which will put you out on Westham Pkwy.

    4s – Hang a right on University Dr and back to campus with a lap and half around the lake.

    5s/6s – Hang a left on University Drive, right on Ralston, left on University Dr to Ziontown.  Cross Ridge and cut through the parking lot to Forest.

    5s take a right on Lakewood and then a right on Westham Parkway and a left on University Drive to return to the lake.

    6s take a left on Forest and then a right on Rock Creek, right on Baldwin, and a right on Westham Pkwy.  Take a left on University Drive to return to the lake.

    Bleeder took us out.

    Announcements:

    • Summer Challenge is in full effect.  Sign up!
    • Puppy Pile on 6/23 – Sippy will kick things off.

    Time to Taper,

    Lockjaw

  • Another great Memorial Day beatdown

    45 from around VA came down to Belle Isle for a Memorial Day convergence. Weather was 70, sunny, and plenty humid.  We did:

    Head to Browns Island for COP:  Invisible Jumprope, Don Qs, Merkins, Scorpion Kicks, Flutterkicks, & 10 Burpees.  Split the PAX into 2 groups:  Gumbo took one group and Spit the other.

    YHC stayed with Gumbo and we did Triple Check: Dips, JumpSquats, and Run bridge.  Then run around Island and stop for 2 burpees every lightpost.  Q was passed to Flatline.  We did Buddy carry and PLTs across field.  bOB took Q and had us Bear Crawl across field (his apparent superpower) and stop for WWIs.

    Oyster took Q and dropped another Triple Check of Derkins, Squats, and run across island.  Saab then gave us 11s of HR Merkins and Heels2Heaven.  Head back over Bridge then stop for Crab Walk down street & 10 reverse Crunches until audible back to flag.  Then up hill to VA War Memorial.  20 Merkins up top.  Back down and Gomer Pyle took us out in COT.

    NMS – This Memorial Day tradition keeps getting better each year.  45 PAX strong.  Looks like Swirly played nice and passed the Q along with his PAX.  I’ll let those guys detail in comments.  Great words from Gomer Pyle in the COT and nice to remember by name those fallen in the line of duty for us and our country.

    The CVille PAX was fiesty as they stayed in our split PAX.  Beedle put us all to shame but good to find out he is a 26 yr old Army officer. For some reason our PAX stayed on Browns Island and got totally filthy rolling around on the dirt.

    Great work by our 2.0 FNGs Timex & Van Winkle.  Also good to have Sippy’s 2.0 out and Bootleg’s 2.0 who was the only female present amongst our 45.

    Enjoy the rest of this Memorial Day and take a moment to remember how lucky we are as Americans thanks to those who sacrificed their lives for this great country.

    Announcements:  Tour De RVA has strarted, sign up on the spreadsheet.  Also Puppy Pile is back on for 6/23 at Dogpile with Sippy taking the lead.

  • Building the Beach Body

    It was a holiday weekend with many distractions and attractions for the PAX.   A quartet of noble warriors still answered the call, and here is what transpired:

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 20 FM
      • 10 2x merkins
      • 15 Scorpion Kicks
      • 20 LBC
      • 15 Pickle Pounders
      • 20 Helicopters
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APD
    • Mosey to the playground for a jerkin ladder – 8 & down
    • Mosey to the lower field for 4 corners – 10, 15, 20, 25 reps of same exercise at each corner
      • Scorpion dry docks
      • WWII sit-ups
      • Storm squats
      • Flutter kicks
      • LBC
      • Merkins
    • Mosey to the pavilions – 20 dips, 20 one-legged step-ups, 20 dips, 20 one-legged step-ups
    • COT with YHC taking us out

    Congratulations to Earthworm on the marriage of his son, WD-40!  Also, a big welcome back to Flip Phone…it has been too long.  Strong efforts from everyone, especially Johnsonville who often led the way.  Happy Memorial Day weekend.  See you in the humidity!

    God is good all the time!

    Attila

  • Three cardinal sins – on day one?

    Six strong posted for a Sunday Morning jaunt on the trails.  The route was north bank to buttermilk  and back.

    NMM

    Sticky morning today, was drenched with sweat five minutes into the run.  YHC opted for the bike shorts and no shirt to start out.  I know that it is not a good look, and I would much rather cover up my 55 year old body…but, the weather dictates the outfit.  The rest of the PAX started with shirts on, but finished the day shirtless.

    Saab’s M has been hitting the trails for the past several months.  He finally convinced her to give it a go with us.  After throwing up upon seeing my outfit, she did well.   She has run the full monty of the trail several times now and is improving every time.  She got the name tourist as she spends a good amount of her time noticing everything along the way.

    Tourist broke three cardinal rules today.  YHC didn’t call her out on it as it was her first time, but can’t resist here.  First, she took a short cut.  We never, ever take short cuts.  Walking is fine, declaring a different route at the beginning is fine, taking shortcuts is never fine.  Second, she didn’t declare her shortcut, so the PAX was temporarily unaware of where she was.  Saab did a long back run until he realized what she had done.  Always tell someone if you are going to divert to a different path.  We leave no-one behind, but finding you is difficult if we don’t know where you are.  The third rule is while you are on the trail, you are to take in the ambience of the trail, see the scenery, and let go of the outside world.  About 2 miles from the finish she got a text and actually stopped and answered the text.  A reminder to everyone here, she is Saab’s spouse.  WHAT THE HECK, he gives me crap for listening to my iPhone on a 100 miler to distract myself.  A 7 mile run and your answering text’s?

    Ok, having said all that it was a pleasure to have her out there with us today.  The trail run is open to any and all comers or any skill or ability.  Come one, come all….it is a blast (and we will teach you the rules along the way).

    TYA OUT

     

  • Grab your sack and hold on tight. Opus VQ

    28 showed up this morning for the Opus VQ at Dogpile — here is what went down…

    COP —
    Hillbillies
    Helicopters
    Don Quixotes
    Combo exercises —
    5 Plank Jacks, 5 merkins 5x
    5 WW2 Situps, 5 Freddie Mercuries 5x
    5 flutterkicks, 5 scissor kicks 5x
    5 copperhead squats, 5 pistol squats

    Mosey to the bathhouse for a triple check–
    1 person runs to the service road and back, 1 does Donkey Kicks, 1 does an ab exercise of their choosing

    Mosey to the hill behind amphiteatre —
    supposed to be a mountain with a partner consisting of
    100 jump squats, 200 mountain climbers, 300 amercian hammers, 200 mountain climbers, 100 jump squats
    modified to finish with the amercian hammers for the sake of time

    Mosey to the field (once YHC found it with the help of Saab)
    Old fashioned relay race.  3 teams.
    Sack race to first cone, bear crawl to second cone, sprint to third cone, sprint back to second cone, bear crawl to first cone, sack back to the start.
    All others were doing SSH, LBC’s and other exercises while waiting

    Grab stuff head to the amphiteatre–
    round of skull crushers 10 each side
    2 rounds of 4×4 merkins (4 derkins, 4 merkins on one side, 4 upward merkins, 4 merkins other side)

    Back to the flag…
    Numberama, Nameorama, Announcements, etc.

    Announcements —
    7 AM convergence at Tredegar Monday morning!  Be there!
    24 AO’s — 104 or so days to get to all of them.  Did Phonics say we could earn a cool patch for competing the Summer Challenge??

    NMS —

    It has been two years since YHC has been coming out to these F3 beatdowns — YHC made it a goal at the beginning of this year to Q a Dogpile workout before the end of the year.  Check.  Next goal?  Hit some different AO’s this summer.
    YHC had a few butterflies this morning on the ride over, but once it got going the butterflies were gone.
    YHC purposely left his glasses in the car so he could read the Weinke, but that led to getting lost a few times.  Thanks Saab for the help finding the field for the relay race (or at least I think it was Saab??)

    Naming new folks was especially difficult this morning.  Every time we would settle on a name, it was shot down.  We had to rename the new folks several times bc the original names were too… sketchy?  too long?  who knows?  Wilson kept pushing for Amber Alert… YHC liked Reading Rainbow… We settled on The Graduate — some story about Seymour and the new kid were at a graduation last night (they didn’t know each other before this) and Seymour out of the blue just invites this guy to F3.  “Hey little kid, come out and meet me at Dogwood Dell early in the morning, oh and bring your gloves”  And the guy came.  Welcome to the graduate.
    The other trouble was with Chief — he was originally named Bromance by some deviant in the group, bc YHC knows the dude’s brother and the conversation went on too long, so there ya go.  We nixed Bromance and went with Chief bc we are fellow Monacan grads!  I am the Q, dammit.  I pick the names so no more complaining. 🙂

    YHC loves relay races at F3 — we should do more of them…  It was especially fun getting to tell everyone this morning to grab their sacks and get moving.  Hardest part of the relay by far was watching everyone try to get themselves in the sacks!!

    Thanks guys for making this morning really entertaining!

    Opus