Category: Richmond, VA

  • Rogue Run Reprise @ SOT

    10 stallions arrived to SOT to find 50 degrees and mostly clear skies. YHC only remembered he was leading around 5:12am…only thing to do: pick up Bullseye and get on with it.

    THANG

    Mosey around school so YHC could get his bearings.

    COP: SSH, DQs, Copperhead Squats, Merkins, Peter Parkers, Flutterkicks, Hello Dollies

    Mosey down to track for reprise of the Dryhumper Mile: 1 lap around track, 25 Carolina Drydocks, 25 Monkey Humpers – repeato x 4

    YHC asked those who finished early to “plank and consider shoulder tapping”.

    Pass Q to Bullseye, former group-run/bootcamp leader of Rogue Run (along with Garbage Plate)

    Mosey around field house

    Find a piece of wall for Rogue Run Reprise: Circuit that comprised of Wall Sit, 10 walk out/in merkins, mosey to base of hill, backwards run to top, 15 squat jumps in cadence – Repeat circuit 4 times, but add 20 then 30 then 40 crawl bear strides up the hill plus various merkins at top of hill: diamond then wide grip then hand release

    Mosey back to VSF for COT – EF Hutton took us out

    Naked Moleskin
    Great having double digits out at most of the SOJ workouts this year. Keep it up gents!

    YHC asked Bullseye if he’d consider leading part of the workout on the way to the AO. Bullseye threw out his back last week…and is allergic to ab exercises….so what better way to do what he wants than to lead! And man, did he smoke us with that circuit…he even smoked himself. T-claps for gutting it out, gents.

    Glad the top runners let loose after the first lap as a group….would hate to hold Tobit & Doozy back.

    T-claps to all PAX who performed shoulder taps, even when only asked to consider doing so.

    Bullseye explained after the workout that he and Garbage Plate used to do something similar to Seal Team…then split off to start a coed running group that ran MWF from Libbie & Grove that they called Rogue Run…size got up to 50 at times….and balanced running with bootcamps on TTh. Bullseye injered himself and was out for about a year…and we’re glad he found F3!

    Great morning out there, guys. Thanks for letting me lead half.

    Announcements:
    BRR & Retreat in September

  • The Exodus of Demons

    The beloved beacon of beatdowns to come, SWIRLY’s headlights cast a welcoming beam upon our COT arena. YHC planted the ShovelFlag, and a strong PAX of 17 gloom warriors quickly converged to bask in the warmth of the 2nd F. There was some amusement in contrasting HANDSHAKE’s XXXXL shorts with the cheek-huggers worn by SHAKEDOWN, and then it was time to mosey…

    The THANG:

    Mosey to COP #1: (The usual Circle)

    • Don Quixotes – IC x10 slowly
    • Imperial Squat Walkers – IC x10
    • Around the World Lunges – IC x5 rounds
    • Mountain Climber Merkins – YHC attempted IC, but after two fails, instructed PAX to complete x10 OYO (should be x3 MC’s followed by x1 M…)
    • Crab Cakes – IC x15
    • LBC’s – IC x20
    • Guantanamo – PAX remains on their Six, Legs Up at 45 degrees, Each man runs circle, forcefully throwing legs down (goal for PAX is to keep feet from hitting the deck, then hold at 6”), then the next man in line is following with hitting legs back up for PAX to hold at 45 degrees. Completed 2 rounds of ab-burner fun.

    Mosey to COP #2: (The Pit of Despair)

    • Lindsey – Complete x30 WWII bottom, Bear crawl to top, x10 MH, Crawl Bear back to bottom, x25 WWII, BC up to x15 MH, CB back down, …total of five times up and down to end with x10 WWII & x30 MH.
    • While awaiting the Six, HANDSHAKE provided plankercizes, then with everyone present YHC instructed PAX to complete four 4×4’s for good measure (x4 Burpees, each w x4 Merkins & x4 Mountain C’s)

    Mosey to COP #3: (Beatdown Bars, AKA, Rusty Cage)

    • Within about an 8 minute period of time, PAX completed the following routine OYO in repeat: x5 Pull Ups, x10 Groiners, x5 Dips, x10 Iron Mikes (Ball Dippers).  YHC completed x5 rounds then called the PAX to return to the ShovelFlag.

    The Shovel Flag Finisher:

    • Freddie Mercury 4 counts x20

    COT:

    • Counterama #
    • Namerama
    • Announcements (included below in Comments)
    • Prayer

    NMS:

    • First time Q’ing at Dogwood, and loved every painful minute of it. YHC was very pleased with the gusto with which the PAX attacked the Guantanamo drill, particularly impressed with the malevolent energy that BODOS & VINNY put into slamming legs down.
    • Crawling up & down the theater added a new challenge, and YHC was amused to note the PAX crawling out up out of the dark depths was akin to some demonic uprising out of Hell.
    • What an honor to lead, and a joy to crush the failing flesh, alongside so many awesome men!

  • Enter Sandman

    12 men showed up for Mudface’s VQ at Daville, in which he expunged high school demons.  Here’s how it went down.

    Mosey to basketball court for COP: arm circles, 10 small, 5 big, reverse   helicopters x 10     hamstring stretches, forward and back

    Mosey to grass next to bball court, enter the 50-70 pound sandbag (in that range).  With sandbag, one PAX throws it forward at a time, rest of PAX bearcrawl after taking turns until all have had their chance.  Do same with underhand throw and side throw, then line up single file and pull the bag through your legs.  Plank up, shoulder to shoulder, pull the sandbag through the tunnel, then back again.  All PAX save one stay in plank and do merkins, while each PAX in turn does a burpee, then picks up bag and throws it over their head.  Repeat this adding Helix squat, lunge both legs, then curl, then rack, and throw it over your back, while rest of PAX does LBC’s and then switches to Helix squat.  One last set with rows added, then circle up tossing the bag from one PAX to the next.

    Mosey back to flag, with first Mudface, then Bulkhead, and finally Spike carrying the bag, stopping intermittently for burpees.

    Numberama, namerama, The Carpenter took us out.

    NMS

    Mudface named the sandbag Eric, because (his story) this was his lab partner’s name in high school “and I carried him the whole year” so it is apropos to do so again.  The initial exercises left too much time on the PAX’s hands, so LBC’s, merkins and squats were added.  Yea!  The Carpenter was very enthusiastic tossing around Eric, perhaps working out some memories of his own.  It’s a safe space, it’s good to share….  Mumblechatter included multiple theories about what really happened with Eric, whom Mudface evidently still talks with from time to time.  There were some who posited that it was actually Eric, minced down to size, in the bag.

    By the end, he had taken a toll on all of the PAX, and YHC’s back will be remembering this workout for a while.  Eric was even gifted an official F3 name–welcome to Deadweight!  A great Daville VQ from Mudface, and YHC is willing to bet Deadweight will be seen sooner rather than later.

    As usual, Mudface has no idea what he’s doing.

  • Bring on Baseball (and Spring)

    18 polar bears (including 1 visitor from Raleigh…a Bills fan for Wilson) removed a layer or two (except for Wilson) and enjoyed the relative warmth of NoToll on this Sunny and 70 morning in the RVA. YHC has the Q and had baseball on the mind with Spring Training gearing up. Thus, here is what followed:

    Mosey to the backlot and around the parking lot and circle up for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Imperial Walkers
    • HRMs
    • LBCs
    • Flutter Kicks

    THE THANG

    9-innings of Pain. In baseball you need 6 outs to complete an inning. Today, that equated to 6 exercises, 10 reps each. Exercises were:

    • Box jumps
    • Squats
    • Ball Dippers (2-ct)
    • Merkins
    • LBCs
    • Box Cutters

    Then, to complete the inning – sprint across the field and back. Plank for six with various plank-o-rama while waiting. Repeat x 9 for our game.

    Oh, and for those critical late innings, we added some Burpees. 1 for the 7th, 2 for the 8th and 5 for the closer in the 9th.

    Mosey back to the basketball courts for Mary, which included 51 Freddie Mercuries IC (varying speeds) and 30 seconds of Superman.

    COT, Number-Rama, Name-a-Rama and YHC took us out.

    NMS-

    It’s never too early to start thinking about Spring and Baseball. With the football season over, YHC wanted to get things started with that today.  Great work by all. Those ball dippers added up quickly.

    The 51 FMs were tough too. They were in honor of Micheal Medlin – a St Edwards parent who we lost on Friday at the way-too-young age of 51. It’s tragic. It’s important that we not only stand by each other and lift the family up with help and prayers, but also that we take time and perspective to appreciate and take advantage of what we have every single day. It is a blessing!!

    Announcements:

    • GrowRUCK March 22-23.  Looking for more participants.  See Honey Do.
    • Deadline for personalized t-shirt orders is tomorrow – See Dr. Tryhard

    Great morning fellas.

    No More Gumbo For You!

     

  • Wierd Al and FNG Hat Truck Submit to the Punisher

    Four towering Redwoods, and one FNG (Hat Truck) posted at punisher for an evening workout.  The weather was dry and warm for a change.  Johnsonville (YHC) took Q, and this is what went down:

    Warmup with SSH, Don Quiotes, slow squats, crabcakes, plank sequence, merkins, and arm circles.

    Mosey to pillars to the right of Linwood Holton ES’s front entrance.  Wall sit of fire while each pax did 5 donkey kicks (twice around),  5 balls to the wall (twice around) and 10 jump squats (twice around).

    Mosey to front of school for standard ring of fire around twice, and then around a 3rd time with 5 diamond pushups.

    Mosey to bus loop on side of school.  Elevens around the bus loop with 10 half-burpees at one end and 1 box cutter at the other;  then 9 half-burpees, 2 box cutters, etc. to 1 half-burpee, 10 box cutters.

    Mosey to lawn to the right of the school when facing it.  COP Roxanne.

    COT with YHC taking us out.

    YHC gave all the option to omit the pushup on the half-burpees.  Neither the FNG (Hat Truck) nor the newish guy (Wierd Al) opted to do that, both exhibiting perfect form.  YHC declared then and there that they were in charge of Qing next week.

    For the record, the name “Hat Truck” was derived using the following F3 “logic” — Hospital name = Brent Hall –> hockey player “Brent Hull” –> “Hat Trick” (Hull scored 33 hat tricks in his career, the fourth highest in NHL history) –> “Hat Truck” (Brent Hall is an IT guy for Advance Auto Parts).

    That was a good way to end a loooong day at work.  Great job, men.  Jville

     

  • Sippy loves Grove

    15 Soldiers posted on a lovely February morning.  Weather was beautiful for a run.  Route was up the main hill over to Grove, 5 milers turn around at West Locke, six milers turn around at Malvern.

    NMM

    Sippy loves the routes that use Grove avenue.  He is always so happy when YHC announces those routes. He postulated the maybe I liked them because it is well let and older people do not see as well.  Maybe he’s right.

    Bootleg is cranking in the miles in preparations of the Belmonte 50K.  He put in a marathon plus on the trails this weekend.

    Vinny was flying today.  He ran his fasted five miles to date on the run.

    Best dressed of the day goes to Wedding Singer.YHC has a policy not to wear the jersey of another man, but it I were to break that policy it would be with the jersey singer had on today.

    TYA Out

     

  • Elevens with burpees equal goodness

    A dozen PAX including yours truly showed up at Heartbreak looking for a mild winter morning beat down and I think they got one.   Although the Fireman was the only one present at 5:23, the caravans came through.  The exercises went like this:

    Warm up – 25 side straddle hops, 10 Don Quixotes, 10 arm circles each direction and 20 Freddie Mercuries

    Exercise 1 – Partner carry around the 1/4 mile (aboot .4 kilometers) track.  At one point two people came sprinting past us.  I still don’t know if that was two of our PAX or the non F3ers who were using the track this morning.

    Exercise 2 – Run around Quiocassin Middle school and do sets of 10 merkins during the run.  I estimate we ended up doing ~80 merkins

    Exercise 3 – 100 PLTs total between 2 PAX

    Exercise 4 – Elevens starting with 10 burpees at the bottom of the hill by the parking lot up the hill 1 WWII and drop a burpee add a WWII until we get to 1 burpee and 10 WWIIs.  this one elicited a few groans and complaints after the fact.

    Exercise 5 – wall sits alternating with tricep dips

    Cool down with 30 American hammers, 30 3 count mountain climbers (which I barely 1,2,3 at the end of) and 40 side straddle hops.  Lastly, we did a Merkin ring of fire.

    No announcements and closed in prayer.

    Quiet group this morning.  Perhaps the fireman needs to liven it up a bit.  There was some mumble chatter about doing elevens with burpees so I used that as the title for today’s post.  Enjoy the 70 degree sunny day and do great things.

    Fireman

  • Fred Garvin, Male Prostitute

    Sunday was a weird one, as many of the usual suspects were MIA.  3 runners and one fat bike rider showed up at the designated time and location to check off the box.  Route for runners was North bank to T. Pott bridge and back on Buttermilk.  Fun was had, and the lead (running and conversation) was swapped between us all.  Great trio of runners.

    We caught up with Tonka at the bridge and were talking with him about his comment on TYA being in Gong Show’s car….we told him he was not in fact there, he asked who was.  That’s when the BB got titled, and many creative names came up for FNG in tow.  In the end, I settled on the less controversial “Gong Show” after listening to his keys, or bear bells, or symbols clashing together in his fanny pack for a couple miles.

    Apologies to Tonka for not sticking with the “man whore” theme…I just couldnt do it.  Maybe next time.

     

    Lab Rat apologizes….

     

  • Is there any other way to start Monday?

    A perfect morning for 6 River Run Regulars to show up to BWES and pound the pavement! 0528 route explained…..Up Twin Team to Ellesmere, take a R. L on Drakewood with an elbow turn here, elbow turn there, and L on Gryphon. With another elbow turn and R on Brigstock. 4 milers turn back at Brigstock. 5 milers attempted to keep the pace of Swiper, we tried! Cross Salisbury onto Kings Lynn Rd to DK’s house. And back to BWES.

    5 milers enjoyed some extra credit with route and GPS stating 5.4! Thanks to Mr. Roper and Lug for circling back to round up the PAX.

    Number-ama, Name-r-ama, Announcements: Growruck needs F3 RVA so see Honeydo. Rumor has it that TYA has a pack and weight! BRR-currently 6 man team and 12 man team. IF any PAX is interested see YHC or Corporate. Logistics can handle more participants but we need to plan ASAP!!

    YHC took us out!

    NMS; Day after Super Bowl and mumblechatter stated. “boring.” Defense wins championships. Swiper nice pace today and you too Doozy. Gumbo, pleasure sharing the road with you this morning. Never fear, The Institute ALWAYS rises above! This week, remember to ponder when the mind allows, “How do you spell success?”

    Only those who post understand.

    Loud and Proud,

    Flatline

  • Hoedown Hot Potato

    One tractor, one car, one extreme J-E-T-S fan, one stock brokerage firm, one brand of vodka, one plate full of garbage/food and one secret agent attacked a hot potato at Hoedown this morning.  All the other regulars must have stayed up late watching the media circus crush the little girl from CBS trying to interview Brady after the game.

    Here’s what we did:

    Kubota Q:

    Mosey around the parking lot waiting for a LIFO Loose Goose to join us and then head down to the bottom of Lindsay for:

    COP:

    10 x DQ’s

    10 x Helicopters

    15 x Russian Soldiers

    10 x Merkins

    20 x LBC’s

    Partner up for:

    Partner Work on and up Lindsay:

    Complete 2 x 25 PLT’s each partner then Wheelbarrow up Lindsay for about 50 yards

    Complete 2 x 20 Wilson’s Dying Boxing Cockroaches each partner then Wheelbarrow up Lindsay about 50 yards

    Complete 2 x 10 Plerkins each partner then Wheelbarrow up Lindsay about 50 yards

    Complete 2 x 10 side to side jumps over Elbow Planking partner (each partner) then Wheelbarrow up Lindsay about 49 yards

    Al Gore and throw the potato to Saab

    Saab Q:

    Mosey to the Asphalt Abyss for:

    11’s:

    Start on one end of asphalt and complete 10 Box Cutters.  Run all the way to other end and complete 1 merkin.  Backward run back to the start and complete 9 Box Cutters and so on and so on and so on.

    Saab throws potato to Fireman Ed

    Fireman Ed Q:

    Mosey to the cafeteria wall after a few fake-outs and partner up

    One partner wall sits while other partner runs the horseshoe.  Three time through.

    Mosey back to flag for a Merkin Ring of Fire.  10 of your favorite merkins.  Great job to Conspiracy on the clap merkins.  Time up!

    COT, Numberama, Namearama, Announcements and Loose Goose took us out with a nice prayer to get our week started right!

    Announcements:

    Fireman Ed has Heartbreak Q tomorrow

    Sign up for GrowRuck

    Slurpee has next TWO Breaking Bread Q’s!  WOW!  He will need help, so please volunteer to help him.

    NMS:

    Great work by all this morning.  A lot of running for a Hoedown Q (2.1 miles on my Garmin).  Saab ran to and fro the AO.  It was great having Loose Goose post at Hoedown.  One of the longest and hardest 11’s that anyone can perform.  Very little mumblechatter.  The Super Bowl was not Super enough to talk about.  Beautiful morning and great group of guys working hard together.  That’s about all you need.  Have a great week to all and See You In The Gloom!

    Kubota

    keep posting!