Category: Richmond, VA

  • Where Did All These Kids Come From

    Warm-up run around the church

    COP

    Crunchy Frog

    Smurf Jacks

    Hand Release Merkins

    Arm Circles (big, small, reverso)

    to the wettest, muddiest part of the field for

    Tunnel of Love

    Pax lines up in plank

    Last in line army crawls to the front

    2 time through

    5 burpees or boya merkins at the end

    Mosey to the back parking lot for

    Basketball Shootout

    PAX Separates into two teams (1.0s VS 2.0s)

    one member of each team takes a shot

    Make it , the team does 3 burpees

    Miss it, team runs other side of the parking lot and back

    shoot for 10 minutes

    Winners take a victory lap around the church

    Losers plank until they get back

    Seagulls

    plank up

    Play the song Seagulls, Stop It Now

    Merkin every time it says “seagulls” or “stop”

    Mosey back to SF for

    Boat/Canoe ring of fire

    PAX holds boat

    one person does 5 Boat/Canoes then hands off to the person beside them

    Announcements

    PuppyPile 2.0 Workout is May 19th at 7:05am at Dogwood Dell after Spit’s beat down.

    Numberama

    Namearama

    Recess took us out

    NMS

    Three months ago Recess and Ewok asked if they could Q The Creek. YHC checked the Q list and it was open and the date was saved.

    They jumped in it feet first. I typical VQ fashion  there was no sleep on VQ eve and they woke YHC about an hour and a half early. The workout was discussed and it was determined that a weinke would not be needed (this ended up being a mistake). We woke up Chewy and hit the road.

    YHC and his crew got to the AO at 5:20 to see and unfamiliar car waiting. Welcome to The Creek Vinny. A quick ride around the AO to make sure that the basketball hoops were still there, another five minutes watching The Carpenter take his 2.0s for a quick tour of the parking lot, and then we got to work and picked up Hardywood at the end of the first lap.

    After some coaching, the disclaimer was said and the FNGs were welcomed. Cadence for the COP was on point, but there was some confusion as to what exercises were going to be performed. But the pulled it back together.

    Tunnel of Love, was originally gong to be four corner tunnel of love with ascending count exercises at each corner around the field. The PAX made it half way down one side when an audible was called. All of this occurred after the debate of weather it should be done trough the mud or over the gravel, mud won out. Have several 2.0s making up the tunnel adds a level of difficulty, as YHC learned as he tried to crawl under The Carpenter’s smallest 2.0.

    The teams for basketball were 2.0s versus 1.0s. The boys in the DaVille region need to work on their shooting skills. YHC belives that at least one, if not both, of the 1.0s baskets were scored by visitors from other regions. The 2.0s dominated the 1.0s in this, leaving with a score of 4 to 2. They then went off on what was either the longest or the slowest victory lap while the rest of the PAX planked. We were running out of things that you can raise while in plank by the time that they got back.

    YHC thought that there were a lot more “seagulls” and “stop” in the some. It turned into a 3 minute plank with 4 merkins as a rest.

    YHC is proud of this boys. Was it the smoothest Q? No. Did they lose focus and start planing with the other 2.0s there? Yes. Did they push the PAX? I think that they did. Was it fun? yes it was. Was it the most frustrating Q the YHC has been a part of? Yes, Yes it was. But they came to me to lead it and they planned the whole thing out with little input from me and in the end two boys, with their age still in single digits, lead their VQ for a PAX of 18. So what they have from me is pride and respect.

    Thanks for letting them lead

     

     

     

     

     

     

     

     

     

  • We’re gonna get a little wet…

    9 SOJ redwoods beat the draw of the FS to post on a wet Thursday to greet the day. The beatdown went something like this:

    Slaughter Start – 10 burpees OYO

    Mosey to front of school for COP: SSH, Imperial Walkers, Copperhead squats, Flutterkicks, Dead/Dying Cockroaches

    Mosey front loop

    Partner up for Triple Check: front loop, dips on benches, elbow plank

    Mosey to back of school to hill below basketball courts

    Jacob’s Ladders
    Set 1: run up, 1 burpee, run down, 2 burpees – increase by 1 up to 6, repeat 6 then descend back to 1
    Set 2: run up, 2 monkey humpers, run down, 4 monkey humpers, increase by 2 up to 12, repeat 12 then descend back to 2
    Set 3: run up, 2 donkey kicks, run down, 4 merkins, increase by 2 up to 12, repeat 12 then descend back to 2

    Mosey to football fields
    Partner up for Love Field
    Set 1: partner 1 bearcrawl width, partner 2 run to end line and backwards run back, switch, repeat until complete.
    Set 2: repeat-o
    Set 3: partner 1 lunge width, partner 2 run to end line and backwards run back, switch, repeat until complete.
    Set 4: repeat-o

    Mosey to tennis courts
    Quick Mary: LBCs, American Hammers, Dead/Dying Cockroaches

    Mosey back to VSF

    COT – Flashdance took us out

    Naked Moleskin

    YHC was not excited when his alarm woke him this morning…but he felt better 1 min in!

    The donkey kicks on the Jacob’s Ladder were not well received…neither was using the hill in the first place. Still, Rosie set an impressive pace.

    Flashdance is moving to Florida and provided some moving words about what F3 has meant to him. We wish him well on his new adventure. Reach out to him before he takes off.

    Announcements: Let’s hope the rain holds off for Wilson’s golf tournament tomorrow!

  • One if by land, two if by sea

    One pax by land went to find the other 2 pax by sea…ok, we were on land also….but poetic license and stuff.  He did not, but he gets credit for the attempt.

    Route:  The two by sea drifted by the currents down the hill to meet up with “friend of Shakedown” for a handoff of substances….we both sampled said substances and tested it out across the Mayo Bridge, T. Potter, pipeline, then up the hill to touch Washington for around 4 miles and extra steps not GPS compatible.  Wheelbarrow came up with his own route.

    NMS:  Wheelbarrow texted Lab Rat late and we had no idea he was heading out to meet us, so we never looked him up.  Shakedown did some shady handoffs downtown, but was kind enough to share, so it’s all good!  It was a good day to ruin lunch in the cubicle, although we sweat enough to make it look like we jumped in the river.  Summertime is creeping!

    Great run, sorry to miss you Wheelbarrow.  Next time!

    Lab Rat apologizes…

  • Napoleon lunged for power, and so did the Pax

    The Pax gathered for a workout of Napoleonic proportions.

    Warmup began with helicopters, Don Quixotes, 34 SSHs for the age at which Napoleon became emperor, Imperial Walkers for his august apex, and Hillbillies for his humble origins. Napoleon’s father was an impoverished minor nobleman who gambled away what little he had, so we did 34 LBCs for the hunger the family experienced.

    Skipping up to the French Revolution, we celebrated Napoleon’s quick crossing of the Alps and conquest of Italy by running south down Westmorland to the soccer fields, stopping at each oak tree for a round of 20 2-count Mountain Climbers. Napoleon’s next adventure was his invasion of Egypt. The Pax lined up single file for Walk Like An Egyptian-everyone went into a deep lunge and held it while the last Pax member in line raced to the front, taking a step forward and switching legs as each runner finished,

    The ladies of F3 paid their respects to the newly crowned Emperor of the French with curtsy lunges–leap to your right, land on your right leg and cross the left leg behind, going into a deep lunge, then switch sides.

    Two sets of 20 burpees for the incessant grinding of war over the next decade.

    Gathering on one side of the soccer fields as the 450,000-strong Grande Armée, we stormed towards Moscow lunging across half the field, stopping for 10 burpees, then running the rest of the way. Moscow, however, was burned by the retreating Russians and we suffered starvation. Our stomachs ached as we worked through Elbow Plank Hold, Flutter Kicks, Plank Shoulder Taps, Alabama Prom Dates, and some other exercises. When it was time for the French to flee Russia, the Pax partnered up.  The first partner (the fleeing French) ran across the entire length of the field, the doubling back to tag their partner. The second partner (the avenging Russians) pursued across the field Polar Bear Crawl style. Partners continued to switch roles until everyone made is across the Rhine. Only 40,000 of the Grande Armée actually made it back.

    Running short on time, we returned to the flag and only got in 50 SSHs to commemorate Napoleon’s last 100 days of freedom before Waterloo. Then, in gratitude that in America we never had to put up with short imperial dictators, the Pax cheerfully counted 34 American Hammers, followed by Child’s Pose and Cobra Pose because YHC’s back was done at this point.

    Swirly took us out.

  • Fighting off the Fartsack

    It was a wet day where everyone was tired.   A trio of noble warriors still answered the call, and here is what transpired:

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 20 Flutter Kicks
      • 20 FM
      • 10 2x merkins
      • 15 Scorpion Kicks
      • 20 LBC
      • 15 Pickle Pounders
      • 20 Helicopters
    • Mosey to bus loop for a modified game of catch me if you can
      • 3 stopping points along the bus loop where you do 10 burpees
      • Double-weighted carry between burpees
      • 2 total loops/60 burpees
    • KB beast down/back bus loop (weighted carries between stops)
      • Sit ‘n presses
      • High pulls
      • Overhead shoulder presses
      • Swings
      • Halos
      • Lawnmower pulls (each arm)
    • Run the bus loop
    • Mosey to the parking lot for COT with YHC taking us out

    This was a workout that the PAX just had to gut through.  YHC was tired, and we were under weight for the entire workout.  The mid-week malaise as well as the burpees led to a workout sprinkled with some cursing directed at the Q.  Solid work though.

    Usual announcements…see other BB for details.

    God is good all the time!

    Attila

  • Rain or Shine

    Two strong posted for the Wed Hill Run and here is how it went down.

    Two extra long humid  loops –  steady is the drip that wears the rock away  boom !

    Excellent run TYA – way to keep getting those miles in baby !

    Come on out guys and run some hills /trails on a Wed night….

    Swirly out.

  • The Slooooow Count

    9 Masters of the Bell show up despite the 90% humility for Day 3 of YHC’s takeover week.

    This is how it when down

    Hallelujah carrier to the bus loop

    COP
    • Invisible Jump Rope
    • Helicopters
    • Blueberry Pickers (aka Cherry Pickers with KB)
    • LBC’s
    • Merkins
    • Crab Cakes
    • Arm Circles
    THANG

    Catch Me If You Can – Partner up; First partner carriers both KB around the bus loop while second partner completes 20 merkins then run to catch the first partner. Switch, Rinse, and Repeat. Second lap run backwards.

    Hallelujah carrier back to the parking lot

    Lazy Dora – First partner start an exercise while second partner holds KB plank (hands on the handle of the KB). Switch at desired stopping point. Exercises were as follows:

    • 50 – Swings
    • 100 – Goblet Squats
    • 150 – Slingshots

    Triple Check – KB Balls to the Wall, KB Burpees, and Side Lung

    Sloooow Count – 10 Sidewalk Over The Head IC

    Hallelujah to the SF

    1 MOM – Boat/Canoe

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    YHC arrived around 5:25 to find Mudface and Emjoi already hanging out. The rest of the PAX kept rolling in but 5:29 there was still no sign of Pick 2 and the new Gloom Party Bus. At last the Gloom bus arrived only with Yard Sale and Wild Thing.

    A request was send out to explore the Gloom Bus so headed to the bus loop. At this time YHC was corrected in regards to the number of passengers for the Bus. I guess we have to now EH 20 men for the Gloom Bus for Dogpile

    YHC tried his best to set the pace with Helix during the catch me if can but man can fly. Also not sure if the agreed with PAX about running backwards on the 2nd loop

    The PAX (well Mud Face) tried their best to heckle YHC anytime he called an IC exercises. This brought about the slow count during the over the head which the PAX normally does OYO. The verdict is still out if that was a success.

    Glad to have some many Davilians out this morning. Hope this becomes a regular thing.

    ANNOUNCEMENTS
    • Spit’s takeover week in DaVille continues Friday at The Creek
    • PuppyPile 2.0 Workout is May 19th 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!!

  • BOOM!!!

    19 of the finest F3RVA men started the day like this:

    Run a mile (with 10 Burpees OYO halfway) ending at the Rusty Cage to perform:

    10 rounds of 10 pullups, 20 merkins, 30 squats (The Murph)

    Perform an extra credit round.

    Run a mile (with 10 Burpees OYO) halfway, ending back at the flag.

    Numberama, Namearama, Gomer Pyle tooks us out.

    Announcements:

    Shakedown and LabRat are running at 1130 today.  Contact them if interested.

    Wilson has a golf tournament this Friday.

    Shakedown is shaving is head.

    Phonics mentioned the Summer Challenge of hitting all the F3RVA AOs between Memorial Day and Labor Day.

    Memorial Day Convergence. 0700 at Belle Isle.

    NMS : A few observations from this morning:

    1.  DAMN, that is a great way to start the day.
    2. The teamwork amongst the PAX was on full display this morning.
    3. The PAX absolutely crushed the Murph.  The first time we did the Murph at WDOG, we couldn’t complete the last mile, as we ran out of time.  Today, we threw in a extra round and burpees for good measure. BOOM!!!
    4. YHC is an idiot when it comes the recording the PAX list on his phone. (I forgot the press the RECORD button) I left someone off the PAX list, help this technology challenged fool

    Circle K

  • Typical Trio at SOT…for one more time?

    Three SOT regulars posted this morning to possibly begin the wind-down process at SOT…TBD.  In any event, YHC planted the flag early and lead the following beatdown once Rosco and Rosie joined:

    Mosey to the track and one lap around and form up in the asphalt pit of despair for COP, including:

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

    THANG:

    Mosey to the Tennis Courts for Four Corners

    • Corner 1 = 10 merkins
    • Corner 2 = 20 jump squats
    • Corner 3 = 30 2-count mountain climbers
    • Corner 4 = 40 LBCs
    • Lunge the short sides; Sprint the Long Sides

    Four Corner Rewind (and I hadn’t even read Flatline’s BB from NoToll yet…great minds):

    • Reverse the above with backwards run on the long sides and backwards lunge on the short sides

    SOT Classic Triple Check – mosey over to the corner of the school for the classic SOT triple check spot with People’s Chair, Freddie Mercuries and a run to the far tree and back.

    Merry-Go-Round the basketball Courts

    • Round 1 = 1 Burpee at each basket
    • Round 2 = 10 Box Cutters at each basket
    • Round 3 = 5 Ball Dippers at each basket

    APDs x20 IC

    Dying Cock-a-Roaches x10

    Mosey back to the Flag for a Trio of Triangles of Fire:

    • First TOF = plank and 10 merkins with an explosion to your feet and holding Al Gore after your merkins
    • Second TOF = Al Gore, drop and do 10 2-count flutter kicks, then pop back up to Al Gore
    • Third TOF = Hold six inches and do 10 Hello Dollies when it is your turn

    2 MOM with LBCs and American Hammers

    COT, COR, NOR and YHC took us out

    Announcements:

    • HDHH today at Independence = range time 5:30-6:30, weather permitting.  Drinks/food at Tavern 19 regardless
    • Golf Tourney Friday – rain or shine…though high winds and lightening may have a little something to say with that plan.
    • SOT – next week will be an exploration to Midlothian Middle School
    • Shakedown and Mr. Holland still collecting $$ for St. Baldrics.  Let’s hit their goal and behold their bald beauty.
    • Lab Rat and Shakedown are running downtown at 11:30 today.  YHC can’t make it today, but I plan to join when I can.

    NMS:

    Great work this morning by Rosco and Rosie.  YHC is still leaning heavy on abs and legs and babying the shoulder so thanks for indulging.  Sounds like Flatline laid down enough merkins for a while yesterday at NoToll.   The chatter was strong this morning.  A great way to start the hump day.

    Let’s breathe some life into our SOJ Wednesdays and increase  the numbers.  Perhaps a new AO will do that.  Rosie and YHC will be posting to Midlo Middle next Wednesday for an exploratory beatdown.  Come join us.

    Have a great Wednesday men!

    No More Gumbo for You!

  • PreBlast: F3 Arlington (VA) Launch 6/2

    F3 Arlington has a planned launch set for Saturday, June 2, at 7:00 AM at Yorktown H.S. / Greenbrier Park (2700 N. Greenbrier Street, Arlington, VA 22207). I plan on attending. If anyone would like to join me, let me know.