Category: Richmond, VA

  • Run Forest, Run!

    13 Strong showed up on a beautiful Monday morning for a great start to the week:

    COP:

    Lap around the hood

    Side Straddle Hop

    Helicopters

    Flutter kicks

    LBC’s

    Merkins

    THANG:

    Mosey to the top of Lindsay for a good old fashioned 11’s sequence (Merkins at the top of Lindsay Drive and Crunchy Frogs at the bottom)….

     

     

    Mosey back to the flag for Merkin Ring of Fire, Mary (American Hammers X30, 6 inches X 30 count), COT, Numberama, Namearama, Announcements, and Splinter took us out.

    NMS:

    YHC was excited to Q on such a nice morning.  In thinking about the plan last evening, YHC decided that although partner carries and wheelbarrows are fun, it was time to change things up.

    YHC decided to challenge the PAX with something YHC isn’t so good at which is running.  What a better track (back and forth) than Lindsay Drive for some 11’s.  I believe down the hill one time is .2-.25 miles, and it’s a hard, steady climb back up (obviously same distance).  Doing that 20 times was a real challenge for YHC!   Tclaps to Garbage Plate, Gucci, Splinter, and Offshore for leading the way, man you guys are FAST!

    Simply put, YHC loves how F3 pushes each of us to be better not only physically but overall as men.

    Go get ’em today fellas, what a great start to the week!

     

    Announcements:

    Memorial Day Convergance at Tredegar/Belle Isle May 28th.

    Summer Challenge:  Post at every AO between Memorial Day and Labor Day.

  • Phoneics and Ferbrat….with a “whatcha doin?” from Mudfaceabella

    2 runners showed up on time to Tomato run to start off Opus’ takeover week?  Hmmmmmm.  1 lone walker spotted later to bring numbers up to a quasi-respectable 3.

    Route and NMS:  Runners took off with no plans on a pre-determined bro-code run….aka at Lab Rat’s pace.  Ended up running thru Honey Meadows, looped around King’s Charter, then back to parking lot for about 4 and a quarter.  We spotted Mudface on the way back and took a minute to catch up and exchange pleasentries before finishing up.  Mumble chatter was thru the roof, as one can imagine with Phonics and Lab Rat at the ready.  We solved global warming, the whole North Korean mess, and where we are going to post for the next three months.

    Announcement (the only one that matters)-  Ghost flag at WDog Wednesday….come get you some!

     

    Lab Rat apologizes

  • PRE-BLAST: The NEW-Source of Truth…

    Men, starting this Wednesday, the Source of Truth can be found at Midlothian Middle School.

    NEW AO DETAILS — 13501 Midlothian Turnpike, Midlothian, VA 23113 (park in the parking lot up near Midlothian Turnpike in front of the tennis courts at the EAST end of the school.

    Rosie and I toured the AO this morning.  LOTS of possibilities for pain.  Come out and let’s rejuvenate SOT at this new location!

  • Sunday Miles and a Little New-SOT Recon…

    2 SOJ faithful either started or ended their week by logging some miles, depending on whether you subscribe to the generally accepted ‘Merican way or to the international standard ISO 8601.  Either way you slice it, miles were laid down, fellowship was enjoyed and the gloom was glorious.

    YHC responded to Rosie’s text last night with an “In” so there was no choice when the alarm beckoned at 0530.  Time to roll, baby.  YHC and Rosie pulled into the AO within seconds of each other, greetings and let’s get going.  The customary loop through the Grove, back under N. Woolridge, around the Loch Lothian and up the hill past AMFAMFitness to Midlothian Turnpike and West to Midlo Middle School (AKA, the New SOT).

    NEW AO DETAILS — 13501 Midlothian Turnpike, Midlothian, VA 23113 (park in the parking lot up near Midlothian Turnpike in front of the tennis courts at the EAST end of the school.

    Reliving our middle school glory days, Rosie and I took a brief tour through the new AO.  LOTS!!! of great brick walls for Donkey Kicks, Chicken Peckers, Wall Sits, etc.   A great Love/Hate Hill.  Tennis Courts.  A Track.  A few different fields, and more parking lot tracer options than Lab Rat can possibly use in one beatdown (challenge??).  Oh, and did I mention at least 28 numbered doors/entrances, with a “gauntlet alley” area that goes from #8-#21 (or something like that)…oh lord, the pain that area can bring could be epic!

    YHC thinks this is going to be a great new AO with lots of options and even some great possibilities for “off campus” excursions.   Reminder, post to this new AO for SOT starting this Wednesday.

    Recon complete, we headed West on Midlo Turnpike to Charter Colony, South past Midlo High School, Left on Woolridge and back the flag for a cool 6 miles….or, as Rosie likes to call it…”Halftime”.

    YHC, had to return to the homefront, but Rosie grabbed a water bottle and hit the road for more miles…BEAST!

    Great running with you as always, Rosie.  And, thanks for the text last night — wouldn’t have posted without it.

    No More Gumbo For You!

  • We Must Build Dikes of Courage to Hold Back the Fear of Flood

    Four squeegees emerged from the Fart Sack to squeeze out a Dry Foot / Wet Foot Sunday Funday run.  The morning went something like this…

    6:40 YHC arrived at Pump House Parking Lot.

    6:41 YHC alone.

    6:42 Same.

    6:43 Same.

    …fast forward to…

    6:58 YHC still alone.

    6:59 YHC considering whether to run alone.

    6:59:22 Three cars pull up.  TYA, Vinny, and a player to be named later (YHC would say “No Idea who the other guy was,” but No Idea is a real guy.  YHC still does not know who the third car guy was.)

    7:00 Chatting…

    7:01 Chatting…

    7:02 Chatting…

    7:03 Start walking.  TYA ran 21 on Saturday, and he wants to walk up Pump House Hill.

    7:04 Walking / chatting…

    7:05 Walking / chatting…

    7:06 …same…

    7:07 …same…

    7:08 …same…

    …fast forward to…

    Trio makes it to top of hill by Maymont.  By now, 7:45. (This is poetic license – Suspend your disbelief).  Trio starts jogging.

    River running very high today, so the route went through Byrd Park and Randolph Neighborhoods.  TYA peeled off at Belvidere.  Vinny and YHC continued through Gambles Hill to Pottersfield Bridge to Riverside.  Reconnected with TYA and Saab in the 2000 Block of Riverside Drive.  Then, in the spirit of Brotherhood, the foursome split into 3 groups for the return trip.

    YHC and Vinny took Riverside to a detour back to Riverside to Reedy Creek.  Then, the Access Road through the James River (flooding) to the Access Road to 42nd Street Bridge to Riverside to Boulevard Bridge and back to the VSF.  About 7.5 miles.

    TYA and Saab, being wiser men, went home by other routes.

    NMS

    YHC was thrilled with the slow pace today.  After missing several Sundays, moseying seven plus was perfect.  YHC would have been happy to run all day at this pace.  Shout out to Vinny for good company and conversation.

    ETs was a blast as always.  Shout out to TYA for merely threatening to take his socks off.  Always good to catch up with Snowden.  Also, ETs crowd included EHing “Jeff with family who does F3 in Greensboro.”  He looks like he needs an F3 workout about as much as Usain Bolt does.  BOLO for him this week…

    Footnote: if you find your adult child(ren) sexting with TYA, there is a hotline you can call for help.  673-SAAB.  Trained volunteers are standing by.

  • Open Wounds, Hot Wires, Malarial Ponds, and Poison Ivy

    23 water-logged warriors threw off the covers of their Fartsacks, resurrected the mud-filled dreams of their youth, and created a PuppyPile for the ages.  On Monday, the kids in the cafeteria will tell a tale that sounds something like this:

    COP:
    Mosey to the Amphitheater Circle.  COP Q’d by YHC and escorted by two of Richmond’s finest officers of the law.
    SSH’s
    IW’s
    DQ’s
    Invisible Jump Rope, with flair.
    Mercans
    LBC’s

    Curb Crawls:
    Start on inner curb.  1 mercan.  Crawl bear to outer curb.  2 mercans.  Bear crawl to inner curb.  3 mercans…continue progression up to 5 mercans.

    Hot potato Q Tossed to Vinny

    Mosey to side of Carillon for Touch-a-Tree:
    Partner up.  10, 8, 6, 4 tree touches.  WWII sit-ups in between.  Al Gore for the six.

    Tunnel of Love:
    Pax lines up hip-to-hip in plank position.  One after the other, Pax army crawls under the other Pax members holding plank.  Scrapes, cuts, and bruises encouraged.

    Q Passed to HoneyDo

    Mosey to Great Lawn for Animal Crawls:
    Line up on the sidelines.
    Round 1: Crab Walk
    Round 2: Broad Jump Burpees
    Round 3: Bear Crawl

    Q Passed to OffShore

    Team Based, Can-Can Lunges:
    2.0s assemble on the end line of the Great Lawn.  Dads line up 20 yards from end line facing the 2.0s.  Within each group, Pax members put their arms around the others, staying in a straight line (like a can-can line).  In cadence, the lines perform lunges (2.0s) or backwards lunges (1.0s).  Any breaking of the lines results in entire Pax performing 5 mercans.  10 forward, 10 backwards.  Only 5 mercans had to be performed.

    Q Passed to Sippy Cup

    Mosey to VITA Trail (watch for cars).  Avoid the downed power line.

    Burpee Lake:
    Burpee ladder starting at one side of the VITA Trail.  Run to other side of trail.  Ford the lake in between (YHC guestimates lake at 100 feet wide and 3-5 inches deep).  Once across, perform one burpee.  Return.  During return, an audible was called.  Perform one extra “in-swamp” burpee.  Upon reaching other side, conduct 2 burpees.  Escalate to 6 burpees, continuing additional one “in-swamp” burpee.  Plank for the six.

    Wet COP:
    Circle up for Bidet Squats.  Squat in Lake VITA.  Lower hiney into the water.  That’s one.
    Wet SSHs, increasing in speed.

    Q Passed to Bootleg

    Triple Check (for Poison Ivy):
    First round: Plank while partner runs to tree.
    Second round: Bridge (up-side down) while partner runs to tree.
    Third round: LBCs while partner runs.

    Mosey Back to Shovel Flags.

    Number-ram-a, Name-a-ram-a, YHC took us out.

    Announcements:
    Summer Challenge: Post to every AO between Memorial Day and Labor Day.
    Mr. Holland is raising funds for St. Baldrick’s.  Shakedown is all set to shave his head and most of beard mid-June.  Shakedown taking suggestions for remaining facial hair.  “Tom Selleck” Look leads in early polling, amid allegations of Russian meddling in the campaign.

    NMS:
    What a group this morning!  YHC is thrilled with the turn out.  Those 2.0s put in some serious work – well done to everyone.

    YHC would like to thank all of the PAX for their Q’s this morning.  You all brought it big time.  Our 2.0s certainly received the FULL F3 experience today – bloody, muddy, and wet.  And, they made new friends – all the elements of a solid first and second F, all in one.

    Offshore noted the sequence of experiences…scrape our legs in the Tunnel of Love, electrocute ourselves after crossing the road, then submerge our open wounds in the VITA Lake.  Top it off with some poison ivy exposure.  Dr. (ahem, Inspector) Flipper, Seymour, Flatline, Flashdance, & Co. take good care of the Pax’s muscles and teeth, but on this one the Pax are headed to Lola for radiological detox.  YHC needs more than Ivory Soap today.

    Also, YHC hereby files and official objection to HoneyDo’s definition of an “animal crawl,” which apparently includes broad-jump burpees.  Homo sapiens stopped being knuckle draggers about a few millenia back…

    Last note: YHC has thoroughly enjoyed almost 2 years of F3.  YHC’s 2.0 (Westminster, after the Dog Show) asked me, “Daddy, what has been your favorite F3 workout?”  YHC told her that all of his favorite workouts have been on the messiest, nastiest sunny and 70 degree days.  Today added to that list. YHC would like to thank Sippy Cup for coming up with fording the VITA Lake.  Icing on the cake today, brother, and right there at the top of YHC’s F3 experiences.

    Welcome to all of the 2.0 FNGs.  FYI, Handshake’s son did not get a nickname as he had a hard stop for an 8:00 a.m. meeting, but as the littlest guy out there, he pushed hard.  Welcome, Hard Stop (for now).  Great to meet NOx as well – enjoyed the 2nd F at ETs.  Come back soon.

     

  • Fiction Is Lies!

    14 Warriors of the Gloom arrived on a day that only can be discribed as “Sunny and 70” for another edition of Dogpile. The SF was easily planted and the PAX got to work.

    This is how it went down:

    Slaughter Start – 10 Burpees OYO

    Mosey to the circle next to the amphitheater

    COP
    • Invisible Jump Rope
    • DQ
    • Helicopters
    • Merkins
    • LBC’s
    • Flutter Kicks
    • Arm Circles
    THANG

    Mosey to the bottom of the amphitheater

    Aken Legs – 20 Squats, 20 Box Jumps, 20 Lunges (ten each leg), 20 Split Jacks (10 each leg). Rinse and repeat with set of 30 and another set of 20.

    Donkey Kick Wall – Set of 10 Kicks, 20 Kicks, and 10 Kicks

    Love Hill – Partner Up, Partner Carrier down the hill completing 10 Merkins each before switching. Rinse and Repeat to the bottom

    Mosey down the road

    Burp Back Mtn. – Partner Up, first  partner proceeding to run up and down the hill 5X while the other partner is performing burpees. The individuals continue to alternate running with burpees until 100 total burpees are completed. When finished, PAX continue to run hills until entire PAX completes.

    Mosey to the Toll Booth

    4×4 / Hammer Bridge – Using Boulevard Bridge, run across the bridge completing one 4×4 at each light pole. Turn around at the end of the bridge or until passed by the lead PAX. Compete 5 (2ct) American Hammers at each light on the way back.

    Mosey back to the SF

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC had been looking forward to this day all week. Not only because this day was a celebration for 2 years with F3 for YHC but also having the honor of Qing at Dogpile. As The Carpenter like to say Dogpile is the “Super Bowl” of F3RVA. It also a great opportunity to see the PAX from throughout RVA that during the week we don’t get to see. YHC doesn’t know about you but sometime he feels he take this for granted.

    Where else can you find 20+ men, mainly in their 30’s and 40’s, wake up early in the morning, push themselves physically at the same time lifting each other? We don’t do this because we are financially invested, we do it because we all recognize the sad clown in us. We do this because of the PAX which inspires us to be better husbands, fathers, bosses, co-workers, children, brothers, and leaders in our community.

    YHC is thankful for the PAX of F3RVA for their inspiration over the last 2 year. Ok enough of the sappy talk onto the recap.

    YHC arrived to unusual rare occasion around 5:35 to find AO not secured by Big Blue. Hope the training is going well Swirly. You were missed today.

    Gumbo arrived shortly after YHC followed by Hutton. The PAX ended up being light today due Puppy Pile and perhaps a few fart sacking for the Royal Wedding??? Hardywood hopes this would not be true.

    Mumble Chatter seemed to be heavy during the COP but as the workout went on it got lighter.

    YHC thinks he confused the PAX during the Aken Legs (well at least Wilson). He meant to call out “20 reps of the following exercises” but Wilson thought he said 20 sets. YHC will just have to be clearer with the old man next time.

    This is the first time YHC had included Burp Back Mtn. during his Q. This was definitely one that looked better on paper. Some of the PAX “modified” with running up/down the hill only once or twice instead of five times before switching.  No worries, whatever it takes fellas!

    Phonics enjoyed a little “Splash Down” on his return trip during 4×4 Bridge, as a car came zooming by, hit a puddle and soaked him along a few other close by.

    TClaps today go out to Vinny who had to be a LIFO today in order to pick up his 2.0 before double dipping with Puppy Pile.

    ET was fun as always. Chatter on our end of the table focused around current books being read by the PAX. Someone suggested that we should start a F3 Book Club. Lab Rat mentioned he already tried that but Hardywood didn’t like any of his suggestions since they were mostly fictional. Hardywood response: “Fiction Is Lies!”

    ANNOUNCEMENTS

    • Opus Takeover week is next week including his VQ at Dogpile
    • SOT – next week will be an exploration to Midlothian Middle School
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • And A River Runs Through It

    8 Crazy Davillians (including two amazing 2.0’s) decided today would be a good day to take a swim and posted at The Creek. To respect the flag, the SF was kept in the car until the end. After Emoji took a photo to document occasion, the PAX headed out.

    This is how it went down:

    Mosey (or swim which ever was easy) around the church for a lap then head to the pavilion. 

    COP
    • SSH
    • DQ
    • Helicopters
    • LBC’s
    • Merkins
    • Dying Cockroach
    • Flutter Kicks
    • Arm Circles
    THANG

    Mosey back to the parking lot

    Four Corners – While running a lap around the church stop at each corner to complete an exercise. Exercise were as follows: 10 Burpees, 20 (2 ct) Mtn Climbers,  30 LBC’s, 40 Squats

    Four Corners Escalator – Running another lap around the church stop at each corner to complete a set of exercises. Exercises were as follows:

    • 1st Corner – 10 Merkins
    • 2nd Corner – 10 Merkins, 20 Jump Squats
    • 3rd Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers
    • 4th Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers, 40 LBC’s

    Four Corners Escalator Reverseo – Running  lap around the church the opposite direction stop at each corner to complete a set of exercises. Exercises were as follows:

    • 1st Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers, 40 LBC’s
    • 2nd Corner – 10 Merkins, 20 Jump Squats, 30 (1 ct) American Hammers,
    • 3rd Corner – 10 Merkins, 20 Jump Squats
    • 4th Corner – 10 Merkins

    4×4 Four Corners – First to the first corner complete one 4×4 (4 Merkins x 4 (2ct) Mtn. Climbers), run back to the start, run to the first corner again complete one 4×4 then run to the second corner and complete 2 4×4’s, run back to the start.

    Audible called – Pick up the six complete the lap around the church (but no 4×4’s) and mosey to the normal SF location. SF was then planted

    Bear Crawl Ring of Fire – Circle up around shovel flag. Begin by bear crawling around in circle until Q says stop. Upon stopping, first Pax completes 10 merkins while other Pax plank, then next PAX in line completes 10 merkins while other PAX plank. Rinse and Repeat until all PAX have completed Merkins.

    Numerama, Namerama, Announcements, Emoji  took us out.

    MOLESKIN

    What a blast this workout was. YHC always enjoy those the change to post in the rain and getting to Q just adds to that enjoyment . The challenge was put out to the DaVille PAX on FB last night. Some heard the call including The Carpenter who brought his 8 and 9 year old 2.0 girls out. TClaps to those girls who not only showed up in the pouring rain but also gave this workout all they had!

    The PAX tried to enjoy every moment of this workout by during most of the exercises in puddles (or miniature ponds in some cases). Rounders lead the charge in this by starting off his Burpees in the best puddle of them all during the first four corners.

    Mumble Chatter seem to focus mainly around how wet could the PAX get and the noises our clothes were making during exercises.

    ANNOUNCEMENTS

    • Spit’s takeover week concludes tomorrow at Dogpile to celebrate 2 years with F3RVA
    • PuppyPile 2.0 Workout Tomorrow at Dogpile, starts at 7:05 a.m.
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 7 am
    • F3RVA Summer Tour begins the weekend of Memorial Day and ends on Labor Day. Who will be the first to post at every AO this summer?

    SPIT ON THAT!!

  • Water Aerobics

    3 redwoods posted for a little splashing around at Twin Team.  Vinny left early to make sure he could make the long trek and Rosco hydroplaned his way down 60 to make it as we were leaving the parking lot.

    Mosey into the bus loop for a little warm up on our feet that included SSH, DQ, IW and Moroccan Night Club.

    Over to the basketball courts for intro to Form Friday.  10 Hand release merkins/Alternating Shoulder Taps, Sprint across the courts, 10 slow Freddie Mercuries, sprint across the courts, 10 good low CH squats.  Things get a little sloppier after that.

    Mosey through the streams of water running around the playground track to the playground.  3 full hang pull ups, 5 HRM – Repeato 3x Mosey around the track to the other side for 10 single leg lunges, 10 CH squats.  Find a good puddle in the middle of the field for FK and American Hammers.

    Triple Check – run across the field, slow in place lunges, elbow plank, in the ditch.

    Back to the playground for 3 rounds of – 5 full hang pullups, 10 HRM (find the deepest puddle), 15 CH squats, run to the field, it’s one big puddle, 10 full WWII, 20 2ct Freddies.  Mosey back to the parking lot and close out with Dollies.

    NMM

    Wow!  Great work by Vinny and Rosco today.  Days like this are a lot of fun, everyone reading this that did not post should be disappointed they missed it. YHC had every intention of today being a strict Form Friday but the rain and puddles proved too much fun and some of the form went out the window for a little splashing around.  Running across the field feels a little different with 3 pound shoes and inch deep puddles.  Vinny found the best spot for the HRM with a deep puddle that added some extra resistance trying to push yourself out of it.  YHC is still finding chucks of mulch all over, Vinny tried to clean up in the bird bath puddles but not sure how well that ended up.  

    Vinny has started the summer challenge early getting to know all the AOs.  Only a small portion of this one seen today but there was plenty of fun to be had.  Rosco came in hot after YHC and Vinny left the parking lot and we thought he might be leaving but he was driving around to try to find us.  We were able to circle back and collect him, certainly don’t want to leave a man behind in weather like this.  It’s fun to play around in the rain like we’re kids again, because, let’s face it, we’re all big kids anyway.

    Puppy pile tomorrow 7:05, bring an extra towel.

    Enjoy the rain.

  • Snake River

    Eleven of RVA’s finest left the fartsack for what was certain to be a wet day.

    We did the Kingpin route from Tuesday’s Spider Run, except we launched from the Mary.  We headed west on Grove to Granite and a left on Granite to Cary.  Dogleg left and take a right heading down Tempsford.

    • 4s take the left fork and retrace their steps back to Grove to the AO.
    • 5s do the left and right forks and then Granite to Patterson to Westmoreland to the AO.
    • 6s do the left and right forks twice each (!) and then Granite to Patterson to Westmoreland to the AO.
    • The three amigos showed up early and did a longer route.

    YHC took us out.

    NMS

    A few observations:

    • I have never seen so much standing water on Grove before.  Ran a bit down the median to take higher ground.
    • In the dark on the Kennondale hill, I could hear whitewater rapids in the ditches.  If I had a creek boat, I could get to the bottom a lot quicker.  Also, one had to keep a lookout for tripping hazards (someone’s driveway spilled into the road) and cross currents similar to riptide running across the road.
    • Sippy Cup suggested that this route could be aptly renamed Snake River since there is both a river and a fork.  Plus there is a bite to the hills.
    • There was some deep water on Patterson.  Prior to today, I have never described my running style like a displacement hull.  I wonder if you can hydroplane while running?
    • At one point, I waterboarded myself breathing in through my nose.

    Announcements

    • Puppy Pile is tomorrow.  Water, mud, and kids.  Its going to smell like a wet dog.
    • Golf tournament today.  The heavy stuff probably won’t come down for some time so they are good for a few holes.

    Time to Taper,

    Lockjaw