Category: Richmond, VA

  • Watch Where You Step

    The dirty dozen showed up today for good running weather before arctic temperatures descend upon us.  YHC called the route and over the river and through the woods we went – out and back.

    The Route

    Exit UR through the River Road entrance and take the bridge across the river.  Pick up Riverside Drive and head down river.  Turn at appropriate way points.

    Gomer Pyle took us out.  Welcome back!

    Moleskin

    Plenty of odd behavior around the lake today starting with odd disturbances with the ducks.  Perhaps there was an alligator causing the commotion, or maybe spring time came early with these waterfowl.  Either way, there were waves on the lake.

    Finishing our time at the AO, YHC walked to his car parked along the new brick sidewalk that took a year to build and almost stepped in the largest pile of vomit ever seen.  Nasty stuff.  Who eats a whole platter of french fries and gets sick before six in the morning?  Maybe it was the ducks.

    There is definitely something going on at the lake today, so watch where you step.  (See TYA, the backblast title wasn’t about you.)

    Announcements

    • Hold the date for the F3 camp out – September 21.  Vinny is on point.  Farm needed.  Inquire with him.

    Time to Stop Tapering,

    Lockjaw

  • Gimme five

    A PAX of 5 posted for tonight’s Punisher.  YHC arrived at Holton just a few minutes before the advertised start time.  Krü, Up Chuck, and Offshore were already on site.  Johnsonville arrived moments later.

    The Thang:  At 6:30 PM sharp, we moseyed over the curb near the school for the initial COP with 20 x Invisible Jump Ropes, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Russian Soldiers, 15 x Helicopters, and 15 x Arm Circles (big only, forward then reverse).

    We strolled 20 paces to the school gym’s wall for 11s alternating Inverted Merkins and Donkey Kicks.  Started with 10 Inverted Merkins and 1 Donkey Kick and worked through the cycle, breaking after each round with People’s Chair so we could stay together.

    Mobile Imperial Walkers, mostly, around the school to the bus loop.  Sit down on the pavement in a circle and complete 1 two-count American Hammer, counted out by a PAX member, followed by 25 LBCs.  Shift to the next PAX member for 2 two-count AHs followed by 25 more LBCs.  Continue adding one more AH each round until 10 are completed, then work back down to 1 AH again.  25 LBCs after each round.  Feet off the ground until each PAX member had called AHs, then feet down briefly.

    Mobile Russian Soldiers around the school to the playground.  Semi-circle in elbow plank while taking turns completing 1 Pull Up.  Next round add another Pull Up with waiting PAX in Arm Plank.  Continue up to 4 Pull Ups and back down again with alternating wait in Elbow Plank, Arm Plank, and Reverse Plank.

    Hit the playground benches for 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and 20 x Dips.  Mosey back around the other end of the school.  Pause in the yard for two sets of 25 x APDs followed by stretching.  Back around to the parking lot.  COT and YHC took us out.

    Moleskin:  Great to get five guys tonight.  Good energy on a crisp, clear night.  Appreciate catching up, including the Mumblechatter.

  • That other time it was cold

    Three posted to the Punisher on MLK Day under clear skies and in cold temperatures.  Turned out we had the same three gents from post from the week before – Johnsonville, Krü, and YHC.

    The Thang:  We triangled up under the awning adjacent to Holton Elementary for our warmup COP with Mountain Climbers, IWs, DQs, Cherry Pickers, and Arm Circles.  While warming up, we’d decided on a round robin format for the evening’s workout.  YHC led off with a Mosey to the outdoor classroom followed by 6 rounds of 11 reps each of Carolina Dry Docks and Squats followed by picnic table Pole Smokers at each end of the table.

    Johnsonville moved us to the school wall for a multi-round medley mixing in Donkey Kicks, Half Burpees, and Bear Crawls.

    Krü ran us around to the playground for another medley involving Swingset Jerkins, Pullups (with a flexed arm hold), and Box Cutters.

    YHC brought us back around the school under the awning for a Jack Webb-style patting of the school wall, several rounds of LBC with variations, and some stretching.  Finished with the COT and YHC took us out.  Too cold for lengthy discussion of announcements.

  • Parade of Homes – Slumlord Style

    6 dudes posted for a beautiful morning at RiverRun that went something like this…

    Thang:

    OG w/ a Twist: Before taking the Ashwell loop, dip into Tarrington neighborhood for an extra loop. Today’s tour guide: Slumlord. Lots of landscape lighting in Tarrington; total darkness on Twin Team.

    Back at school in exactly 45 min.

    COT – Rosie took us out

    Naked Moleskin:

    Slumlord showed YHC a few extra loops on Google Maps before we started out. Nervous about giving complex instructions, the Pax was able to tour the first of 2 possible bonus loops because we all stuck together.

    Slumlord also shared the story of encountering a work truck that had struck a tree, rolled over, spilled fuel and blocked the exit to Tarrington on Friday afternoon around 4pm. The driver and passenger were not even worried about the fuel; they were focused on throwing ~20 dead Canada Geese back into the truck. Apparently it’s illegal to kill Canada Geese in our parts….wonder if the same applies to roosters (I still have 2 that I’m tried to offload for free: dinner at breaking bread next time out?)

    4.7 miles according to Rosie.

    Announcements:

    Dr. Tryhard Shirts

  • No Headlights vs Headlights

    7 Davillians including 2 2.0s set out for another morning ruck/walk.

    This is how it went down

    ROUTES

    Main Group (Mudface, No Idea, Pinky and the 2.0’s) – Hit the trails and a loop around Honey Meadows for around 3 miles.

    Rounders and Spit – The School Loop x 2 to get in a 5k

    MOLESKIN

    YHC arrived at 5:25 to find the main group already heading out. Thinking it was going to be a repeat of a few weeks ago, YHC got his Ruck sack ready to head out solo. Luckily Rounders came in hot and sack that would put all of to shame weight in over 60 pounds.

    Glad to see the 2.0’s now are becoming regulars on Mondays as well.

     SPIT ON THAT!!

  • Perfect temps for January

    Eleven eager men came out to Hoedown for the start of Super Bowl week.  38 degrees felt warm to many PAX some were still having flashbacks to last week’s 14 degree Phonics beatdown.  We did:

    COP:  SSH, Imperial Walkers, Don Qs, Merkins, Flutterkicks, Hillbillies.

    Head to Bodos parking lot:  5,10, 15, 20 of:  HRMs and V-Ups.  Then 2 sets of 30 Wilson’s Boxing Dying Cockroaches (time for a better and shorter name!)

    Head to other lot for 4 corners of:  10 Burpees, 20 HRMs, 30 Jump Squats, 40 WWII Situps. Bear crawl between each corner.  Mosey to TES back field, partner up.  3 rounds of Run field & 5 Pullups.  Other man does Donkey Kicks.

    Down to Triple check loop for Triple check:  B2W, Freddy Mercurys, and loop run.  Finish up at flag with 25 American Hammers.  Announcements:  Time to sign up for Growruck!

    NMS – Great to have Gomer Pyle back from his mission trip and back in the Gloom!  Would have been nice to have 1 more Hoedown regular attend to get us to the magical 12 but we got after it anyway.  High 30s temps is just about perfect weather according to several PAX, don’t get too sweaty and still hands do not freeze.

    Several PAX lamented the 30 WBDCRs after V-Ups, it is Super Bowl week so YHC wanted to get a head start fighting off the gluttony of the big game on Sunday.  On the Donkey Kicks the lights came on literally as soon as we started.  Way to get the week started men!

  • Tempo

    8 strong posted at Batteau this morning and here is how it went down.

    Flutter kicks, APD’s, Russian Solders, IW’s, Squats, SSH’s – 20 burpees.

    Teams of 4 – swing jacks – step ups, decline merkins until the runner gets back – everyone goes through rotation once. .

    3 Sets : 5 pull ups – 10 incline merkins – 15 sit ups.

    Indian run – around the park – to the circle in the bottom.

    Partner up : 2 sets of 25 Wilson’s boxing cockroach

    3 sets – 10 dips 15 incline merkins – run to the top of the hill – 20  partner leg toss – run back down.

    Curb crawl – 1-5 bear crawl – incline merkin crawl bear back decline merkin.

    As YHC ran up this morning Vinny was in his car jamming one of the songs the band he represented from  back in the day – YHC liked it of course  – country rock kinda tune = boom !  Great to see 8 guys out there – awesome to have a visit from BT – been awhile since he’s been to Batteau. We kept it moving today and other than a few times when the wind kicked up it was a beautiful morning and a great way to start the day. It seems the crowd favorites this morning were the swing jacks (a Vinny special) and Wilson’s boxing cock roach – both ab busters…  We had a nice tempoed mix of arms, abs, running…

    Excellent work guys – thanks for allowing me to lead.

    Announcements : Remember to go online and order your shirt if you have not already.  Stay tuned for a new date for Puppypile. Sign up for breaking bread.

    BT took us out – well said brother !

  • Breaking Bread: Eleven Served Four

    “If you have much, give of your wealth; if you have little, give of your heart.” – Unattributed.

    Tonight Kubota and I, along with our 2.0s had the great honor of spending some time with those in need at the Daily Planet. We brought very little, yet received a whole lot. A great meal was shared, and great conversations were had. We could not be more proud of our 2.0s. They showed tremendous service, understanding and compassion for only being 8 and 6 years old.

    YHC was incredibly surprised by the smiles and happiness of these folks, despite their having fallen on hard and uncertain times. On the ride home, Shark bait and I were discussing the lessons of the evening, and Shark bait simply stated that they were all so happy. What a powerful and true observation. We worry far too much about the material things we don’t have. Sharing with these folks tonight was a real reminder of just how lucky we all are, and more importantly, how grateful we all should be.

    During my time with F3, I’ve heard a lot about Breaking Bread. Not until tonight did I realize just how powerful of an experience it truly is. Sign up and go if you haven’t. What little you bring will mean the world to those people, yet somehow you will walk away with the biggest gift – a much needed a timely reminder of just how truly blessed you are.

  • 28 degrees is the answer

    5 humans and one canine posted on a chilly Sunday Morning.

    Offshore, Sally, Mr. Ferlie and TYA hit the frozen trails.  They were in great shape when we ran them, but a few hours later, they would have been really messy.  Saab took to the streets and put in a nine mile jaunt.  Tonka hit the trails with his bike.

    The question is “at what temperature does Mr. Ferlie put on clothing on his upper body”

    Second F at ET’s with Tonka, Saab and TYA.  Always a good time.

    TYA Out

  • FNG + (2) hate hates = Tater Tots

     

    11 Youthful  F3 pax members – + 1 FNG  enjoyed the brisk 24 degree Saturday morning at the Gridiron and  (1) fart sacker met us for Coffee

    Please welcome  our newest FNG “tater” Grattan Smith. Tater smashed the workout today. I guess coaching soccer and keeping up with Cheetah and Vanilla Ice on the soccer field enabled him to keep within steps the hate hates.   All Quest and  YHC  could think of was Au Gratin not Grattan.

    Also lost but not forgotten our 13th F3 member this morning fart sacker… Johnsonville. He was anxiously waiting at Einsteins for coffee and a lot of grief

    Here how it went down…

    COP warm ups on the  GridIron Tarmac

    SSH

    Don Quotes 

    Slow count squats

    Merkins

    Freddie Mercury

    APD

    Introduction  to Turkish get up –  Subset Primer 

    Squat – arm lifts 

    Partner leg toss 

    Introduction to Boat – Canoe

    White Deer thought he would introduce a subset of the Turkish Getup – This is a terrific total-body exercise that builds strength, stability, balance, and coordination of your entire body.  We worked on form and no kB was used.

    This exercise is not to be confused or does it replace the Mud face Turkish flop

     

    Mosey on over to Football field for  the Beast 

    Merkins

    WW2

    Monkey Humpers

    Flutter kicks

    Burpees

    Vanilla Ice  and Cheetah were making ice cream out of all of us on the frozen tundra on the foot field during the beast. The pax loved Chum’s burpee suggestion for the last beast exercise. Tater and Cecil kicked ass.

    Mosey back over to Tarmac for Kettlebell Introduction  Pax bought kettlebells and several used cinder block coupons 

    Halos

    Rows (2) sets 

    Squats (2) sets 

    Presses (2) sets 

    High pulls

    Sit and Press (2) sets 

    Weighted APD’s

    Skull Crushers

    Weighed boat – canoes- sailboats 2 (10 second/ 10 reps) rounds.

    YHC thought a KB primer for the Circus Maximus workout was in order to create some interest  to promote some new blood on the circus floor.  Quest and Touchma  expressed some interest, hope to see you soon.  Impressive to see those kb’s and coupons up in the air during skull crushers.

     

    Triple play (2) rounds 

    Dips

    Jump Rope

    Run around the playground

    YHC had a little difficulty organizing the triple play. Hmmm 12 divided 3 or 12 divided by 4… Thanks to Atilla and Chum for taking care of the math. Thought I would add a jump rope routine to the play. Little did we know that By-Product is a world class jumper. Not sure he could even get the rope under his legs. Atilla started an avalanche of laughter amongst the pax taking care of our core exercise today.

     

    COT with Cecil taking us out.

    Cafeteria with all but Atilla. Johnsonville joins us at Einsteins

    Thanks for letting me Q and being your war daddy !

    Whitedeer