Category: Richmond, VA

  • “The Institute Will Be Heard From Today”

    YHC will always remember today. And yes, my alma mater is not a college but an Institution! YHC arrived with one vehicle ahead….Flashdance, go figure!! The Flag was planted and YHC visited with Flashdance while awaiting the PAX to show up. 14 men posted this morning to celebrate with YHC, get it all out, and  start our morning in a glorious way!! 0530…..5 burpees OYO while YHC awaited an FNG to roll in hot and join the PAX for virgin post!!

    Mosey to parking lot next to soccer fields for COP…. x 11 Don Quixote’s, x 11 Imperial Walkers, x 18 Copperhead Squats, x 39 SSH. 11/11/1839. x 11 LBC, x 11 Freddie Mercuries, x 18 Box Cutters, x 39 Flutter Kicks. 11/11/1839.. Time to mosey to endline of soccer field.

    10 x 15….Run the length of soccer field, AYG, and await for ALL PAX to finish, x 15 Merkins. Repeat for total of 10 lengths of the field. Last run, 19 merkins completed. 10 sprints and 154 merkins!!

    Ascending Four Corners with Descending Four Corners…..corner 1, x 5 burpees. Run to corner 2, x 5 burpees and x 15 LBC’s. Run to corner 3, x 5 burpees, x 15 LBC’s, x 18 Mountain Climbers (single count). Run to corner 4, x 5 burpees, x 15 LBC’s, x 18 Mountain Climbers (single count), x 64 SSH…5/15/1864. Time to descend….same corner, x 64 SSH, x 18 Moutain Climbers, x 15 LBC’s, x 5 Burpees. Run to corner 3, x 18 Mountain Climbers, x 15 LBC’s, x 5 burpees. Run to corner 2, x 15 LBC’s, x 5 burpees. Run to corner 1, x 5 burpees!

    And time to spare!! Partner up at the endline of the soccer field!

    Partner carry to midfield line….each partner x 10 flutter kicks (single count) at midfield. Switch partners and carry to end line…each partner x 10 flutter kicks. Switch and carry partner back to midfield….each partner x 10 flutter kicks. Switch and carry partner to end line….x 10 flutter kicks. Mosey back to the flag.

    Number-ama, Name-r-ama, Announcements,-,-,-Winklevoss and his M are expecting! Golf Tourney Friday, see Wilson and rain or shine! HDHH, tomorrow at Independence Golf, range 1730-1830. Tavern 19 after for refreshments! SOT will be on the move..

    YHC took us out!

    NMS: 11/11/1839-founding date of VMI. 5/15/1864-Battle of New Market which VMI Corps of Cadets fought in at New Market, VA. 10 cadets lost their lives and today marks 154 anniversary of the battle.  YHC is just as thankful to have F3 in his life as he is a graduate of VMI, member of the Class of 1998, and life lessons learned from The Institute!! VMI is the ONLY Corps of Cadets in the history of the US to battle in war and lose the lives of cadets!!

    Beast (FNG) glad you posted this morning and YHC looks forward to seeing you at many more workouts! Welcome to F3!!

    Rosie, thank you for keeping count this morning at COP as YHC worked up to 39 SSH and 39 Flutter Kicks….rest of the PAX was silent!!

    Men, we have the ability each day to do something awesome and inspire those who may be lacking hope! 154 years ago, young boys did something awesome and inspired hope, I honor them today!

    Thank you for following my lead this morning and God Bless! Only those who post understand!!

    Loud and Proud,

    Flatline

  • Big Blue Ain’t Got Nothing on Pick 2

    6 Davillians did let some late night thunderstorms keep them from enjoying Day 2 of Spit DaVille takeover week. YHC and Opus arrived early, Emoji and Helix short there after, Pick 2 arrived in a bus (more on that later), and the one minute warning was given as always when Phonics pulled in.

    This is how it went down:

    Mosey to the back of the HS to the basketball court

    COP
    • SSH
    • DQ
    • Hillbillies
    • Merkins
    • LBC’s
    • Dying Cockroach
    • Arm Circles
    THANG

    Triple Check – Using the back wall of the school, first partner donkey kicks, second partner People’s chair, and third partner runs to touch 5 trees. Rinse and repeat three times while never touching the same tree twice

    Mosey to the pull up bars

    Arm Work – Partner Up, each partner completes 10 pull ups and 10 Jerkins. Rinse and Repeat for three sets.

    Mosey to the MS tennis courts

    Four Corners – Partner Up, complete 10 Burpees each – 1st corner, partner carrier, complete 20 WWII sit-ups second each – 2nd corner, partner carrier, complete 30 Merkins each – 3rd corner, partner carrier, complete 40 squats each 4th corner, partner carrier back to the start

    Mosey to the bus loop

    Burpee Indian Run – PAX starts moseying around the bus loop while the last person completes 5 Burpees then runs to the front. Rinse and repeat with 4 Burpees while heading back to the SF.

    1 MOM – 3 Burpees, then 2 Burpees, then 1 Burpee

    Numerama, Namerama, Announcements, Opus took us out.

    MOLESKIN

    YHC had a long day at work yesterday and wasn’t completely sure the plan this morning. When the PAX ended up being even he knew today would be a partner day.

    Opus, Emoji, and YHC all arrived before 5:25 and enjoy some pre workout mumble chatter. All of a sudden a large 15 passenger bus pulls into the parking lot. YHC first thoughts were “That has to be the largest clown car ever”! But then after reading the side of the business said Mechanicsville Church of Christ, YHC remembered that Pick 2 was without his truck for this week. Pick 2 give us knew meaning to driving your company car to the AO.

    YHC enjoyed watching Opus and Helix giving their best Johnsonville impressions during the Hillbillies. Also Opus seem gave a great impression of what a Dying Cockroach should look like after completing that exercise.

    Mumble chatter was pretty low the rest of the way through as the PAX was focus on the task at hand.

    ANNOUNCEMENTS

    • Spit’s takeover week in DaVille continues tomorrow at MANNDate
    • 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
    • HDHH, May 16th = Independence golf club.  Get there before 6:30 to hit balls, and after hang out for a beverage at Tavern 19…
    • 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!!

  • Go Caps Go (#ALLCAPS)!

    Nine aspiring NHL players posted today in preparation for game three of the Eastern Conference Finals, and to celebrate the Caps finally breaking the 20 year D.C. sports curse (what curse). It went a little something like this:

    5:30 sharp, leave the locker room and mosey to warm-up area beside the rink / bottom of Heartbreak Ridge.

    COP: YHC advised the PAX that he needs work on cadence.  Arm Circles (slow – forwards / backwards). Jump Squats. Invisible Jump Ropes. All x 10. The dudes abided with HALT every time, so YHC must have improved slightly overnight.

    THANG: Pre-skate strength and conditioning. Clockwork Merkins on HBR. 5 at 12/ 3/ 6/ 9. Repeato Counterclockwise. Plank walk between slotted times. Crawlbear up HBR  for 20 row boats (there’s a theme here). Crabwalk back down. Polar Bear up HBR for 20 WWIIs (still a theme). Polar Bear back down.

    Time to lace up the skates and hit the ice. 1 lap around the rink/track. (Native American Run w/ 3 burpees).  

    Partner up: Defenseman, time to get in on the ice time. Catch me if you can. Skate/run backwards while partner does 5 burpees. (It’s hard to do burpees in skates on ice). 1 lap.

    New partners: Time to work on those upper and lower body injuries. Partner 1 runs a lap while partner 2 completes dips. Repeato x 2. LBCs to wait for PAX. 50 LBCs OYO (more on this in a minute).

    Penalty Box / Rusty Cage. Pax hit with a 5 minute major. Partner up. 11s. Jerkins and Booyah Merkins (2-count).

    Game over. Back to the locker room/flag. Good guys win. YHC took us out.

    NMS: Great time this morning. YHC pulled an accidental Swirly. I woke up at 4:45 got ready and started to head out the door when I realized it was 4:15. Oh well. Arrived at HBR 30 minutes early and was able to get the rink lights turned on, warmed up and ready to go. Six PAX members joined me at the start of practice with two others coming in hot. Considered having them skate extra laps, but decided against it.

    There was a leak in the arena roof, so last night’s rain made pre-skate training a bit slippery. Flipper called an audible on downhill Polar Bears and went with somersaults instead. Good work Brother, YHC/Coach noticed the extra effort!

    Solid mumble chatter during time in the Penalty Box. Solid effort as well.

    YHC didn’t plan this, but as it were, today was my 50th post (hence the 50 LBCs). Special shout out to Hardywood (or blame Hardywood if you’d prefer) for bringing me in to F3. It’s been awesome so far, thanks to all of you. Can’t wait for what lies ahead. Thanks for letting me lead today.

    Announcements:

    Happy Birthday Atilla!

    PuppyPile – May 19th. 7:05

    Pay Shakedown lost of money to shave his head.

    See Wilson and Gumbo about golf.

    Memorial Day Convergence at Tredegar/Belle Isle May 28th. 7:00 a.m.

    F3 Arlington is launching Saturday June 2 at 7:00 a.m. YHC plans on being there. Join me if you can. Hit me up for details or check them out on Twitter.

    -Never pick the low hanging fruit!

    Vinny, out!

  • Up Hill. Both Ways.

    Honey suckle sweetens the air.  Headlights were barely in use.  Lockjaw had a new route that went like this.

     

    6s added a loop of the lake at the end.  4s turned around at the fork in the road.

    Offshore took us out.

    Announcements:

    • Marv is dancing for money on Friday night as part of a fund raiser.  There is a set donation amount, but bring folded singles as well.  See Marv for details.
    • Shakedown hit 84% of his goal.  Let’s see if we can get him to 100%.  Does that include shaving the beard?
    • HDHH tomorrow.  See Gumbo’s post.
    • Golf tournament this Friday.
    • Puppy Pile on Saturday – 7:05.  Bring those 2.0s.  No sleeping in!
    • Memorial Day Convergence – 7:00 Brown’s Island

    NMS:

    Nothing like a spring morning after a storm to really clear things up.  YHC really liked this new route and thinks its a keeper.  Anybody want to post a suggested route name in the comments?

    ABT,

    Lockjaw

  • 70s

    16 youngsters appeared in The Gloom for the 70th Anniversary School House Edition of the (Tucka)Hoedown. It’s very possible that the following happened.

    Neighborhood lap

    COP (in Factors of 7)

    Hillbillies (7)
    SSH (14)
    Mountain climbers (21)
    Imperial walkers (21)
    LBCs (14)
    HR mercans (7…save these for later, eh?)

    Run to School Day

    Partner up
    Both partners polar bear crawl to first SUV. Mercans every so often along the way.

    SUV Shuffle (Omage to All the Mom’s)

    Stay with your partner.  Or, apparently, don’t.
    10 mercans at first SUV, then Bernie Sanders to top of hill.
    Run back down to second SUV. Repeat mercans, and repeat BS to top of hill.
    Repeato at each SUV on the street, or until Q decides on the definition of an SUV and the definition of “on the street,” and whether the PAX has done sufficient mercans.

    Al Gore for the six

    Parking Lot Arrows

    Line up on first painted arrow in the parking lot.  Partner up.  (Note: this version of partnering up is purely social, and is in no way related to any exercise.  Just trying to keep it social).

    First Round:

    7 of an exercise at each arrow. Saab selected hand release mercans.  YHC says there are 10 arrows. This may or may not be true. But, if the Q says it, the PAX does it. 70 HR mercans.  That slowed the Mumblechatter for a while.

    Bear crawl between arrows.

    Al Gore for the six.

    Second Round:

    LBCs. PAX did 14 at each arrow. Side straddle hop in between. (Wait for the running moms to pass before starting.)

    LBCs for the six.

    Mosey to the SF.

    4 Minutes of Phys Ed. (aka Mary)

    Rosalitas
    APDs
    Reverse crunches
    LBCs
    Hello Dolly
    Possible the PAX did other ab exercises as well.

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

    Announcements:

    HDHH Wednesday.  Gumbo is providing golf lessons, or golf balls, or some such fun.  You buy your own beer / wings / food after.  See him.

    Golf Friday For the Cause.  See Wilson.

    Puppy Pile Saturday at 7:05 a.m.

    Breaking Bread…May 27…would love to have one more family join YHC’s.  Hard to market “Food by UpChuck,” even to the homeless.

    NMS:

    YHC had quite a night.  Mother’s Day with in-laws ran late, CAPS, CAPS, CAPS, and then a client issue.  Thus, no preparation today.  According to Inspector Flipper, it was apparent.  Perhaps YHC saying,”Man, I really don’t have anything planned” gave it away.  Well done, Inspector.

    Hats off today to the PAX for putting up with some disorganization.  What can be said?  Sometimes you just need to grab a partner.  2nd F during the 1st F.

    That said, the PAX did reach some milestones.

    HoneyDo did not puke.
    Saab called for an audible.
    Gomer Pyle learned that YHC cannot (or does not) bother to count.
    Fudd is still counting SUV’s on Lindsey.

    Footnote: An SUV is whatever the Q says an SUV is.

    Side note: Was it Kubota who pointed out the need to respect the Rural SUV (aka pickup)?  YHC thanks him kindly for his support.

    Endnote: YHC continues to be impressed that Fudd shows up on days he is traveling.  This is not easy given the commuting pressures, tightness from sitting in the car, etc.  Great to have him out there.

    Way to push it, Hand Shake. Hope that ankle keeps coming along.

    Thanks to Mr. Holland for pushing YHC up the hill, backwards.  Well done.

    UpChuck spits the bit.

  • Pre-blast: Memorial Day Convergence at Belle Isle

    All PAX in town should be there Memorial Day. 7:00 am start so get some extra sleep and be ready for a Hot Potato Q, nobody pass the Q to Swirly!

    Meet at Tredegar lot on north side of Belle Isle.

    Let’s get 50+ Pax this year!

  • Good sense of Direction

    The two RiverRun regulars were preparing to depart on a run through the neighborhoods when a vehicle unfamiliar on Mondays rolled into the lot.  Rosco popped out and with a couple instructions on the Tarrington route we headed out.

    We tried to give Rosco some directions to skip the Ashwell Loop and have us catch up to him but apparently he is too fast for that.  He made it up the hill and back down before YHC had a chance to catch up to him and give the next set of instructions.  YHC and Gumbo split up to make sure we didn’t miss him and so Gumbo could visit his favorite blue box.

    Rosco was waiting at the AO as YHC finished up and had made his way through the neighborhood.  Good thing he has a good sense of direction and made it back to the AO alright.  A few more visits to the RiverRun and he’ll have most of the roads down.

    Sounds like Rosco might become a regular runner, great to have him out.

    Discussions about the future of SOT, more info to follow.

    Announcements:

    HDHH Wednesday, 5/16 at Independence.

    Convergence at Tredegar on Memorial Day.

    Shaved head fundraising, see Shakedown’s post.  Or post where he does, he’ll let you know the details.

  • Black Diamond Trails

    3 Davillians arrived at Atlee HS parking lot to enjoy another Monday Funday in DaVille.

    This is how it went down:

    ROUTES

    The Carpenter and YHC headed down Atlee service road to the cross country trail. After doubling back a few times. Turn onto the Honey Meadows trails and head down to the end of Honey Meadows Pond Dr. Head up Honey Meadows Pond Dr to gravel track for a loop before heading back to access road and HS parking lot. Total Miles: 4.5

    Mudface got in late but still went out for his tradition 3 miles

    MOLESKIN

    This was first time YHC  has made it back to Tomato Run since completing the Colonial 200. YHC arrived to an empty parking lot at 5:25 and to his surprise, The Carpenter came rolling in just a few minute later. YHC called for trail running today which was good change of pace. The Carpenter took notice of YHC head lamp being a Black Diamond brand and shared a story of some the trails he reminder out west that were like “black diamond” so there is your title for the BB.

    It was great catching up with The Carpenter today and enjoy claim morning.

    ANNOUNCEMENTS

    • Spit takeover week in DaVille has officially begun. Chapter Two tomorrow!
    • PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.  This will take place after Spit’s beatdown.
    • Shakedown is 70% to his goal for his St. Baldrick’s cancer fundraiser.  Try to support him if you can!
    • Memorial Day Convergance at Tredegar/Belle Isle May 28th. 6 am
    • Wilson’s Golf Tourney, May 18th = www.forethecause.org
    • HDHH, May 16th = Independence golf club.  Get there before 6:30 to hit balls, and after hang out for a beverage at Tavern 19…

    SPIT ON THAT!!

  • In Cadence

    Six regulars and one FNG gathered at Batteau this morning for coffee, bagels, and Hot Potatoes. 5:30 sharp, time to mosey. YHC took us to the far side of the field to see what the neighbors on Forest Hill Avenue were having for breakfast.

    COP: Arm Circles (10) SSHs (20) DQs (11 – not sure why). Shut it down. NOTE: YHC hasn’t practiced much with cadence, so I wanted to get some in today. Unanimously confimed, I’m terrible at it. Come bust my chops tomorrow at Heartbreak Ridge for my Q.

    THANG: Clockwork Merkins – OYO. 5 at midnight / 3 o’clock / 6 o’clock / 9 o’clock. Repeato counter clockwise.

    Mosey to top of the stairs of pain. Collect rocks. Circle up. 2 left arm / 2 right arm Merkins at each rock. Plank walk to next rock, clockwise back to original rock. Next up, counter clockwise, 1 left arm / 1 right arm Merkin back to your rock.

    Pass the sugar. Hardywood, you’re up. Saunter to the bottom of the stairs. HR Merkins – run to the bottom of the next set of stairs. Squats. Hump to top of the stairs. Burpees. Repeato. 5 /10 /15. Shakedown’s turn to serve coffee.

    Tennis Court: 4 corners. 10 Merkins / 20 LBCs / 30 2-count Mountain Climbers / 40 squats – Progressive.

    Native American run – sorta – to the stage left over from last night’s music fest. Attempt box jumps. To shakey. Mosey back down to the site of Clockwork Merkins. Burpees / Box Jumps x 20. Dang!

    Sugar Sock, you’ve never been to Batteau before, so you’re up. Make sure the food is hot, and bring us home brother! Mosey to tennis courts for Triple Check: Leg Lifts / Squats / Lap around tennis courts x 3.

    Back to the Flag

    NMS:

    Great work today gentlemen, especially to FNG ABBA. I hope the pain was as promised. Look forward to seeing you back out soon.

    Thoughts and prayers this morning for a few of our brothers specifically, and all of them collectively. Great thing about F3 is that no matter where you turn, there’s a brother nearby. Lean on us when needed, hold us up when you can. Awesome stuff!

    Announcements:

    Puppy Pile is this Saturday, 7:05.

    Shakedown is kicking butt to kick children’s cancer’s butt. See prior backblasts to help him out.

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

    Wilson has a golf tournament May 18th / Pre-game May 16th at Independence. 5:30

    Always tuck in your shirt. Never wear flip-flops.

    -Vinny out!

     

  • Holy flock of wool batman!

    3 rested and ready posted on a Sunday morning for some fun on the trails.

    We went buttermilk to northbank this morning, crossing back over on the T. Pottersfield bridge.

    NMM

    Vinny is a beast.  Today was his first posting at the Sunday trail run for a 7 mile jaunt and he slayed it.  I am not sure what Vinny’s longest previous recent run was, but this was further than he has gone in a little bit.  He was rock steady the whole way, just punching in the miles, staying steady and moving forward the whole time.  I love when existing F3 guys come out to the Sunday run and punch in 7 miles when they haven’t done that in a while.  The best part is that in a months of so, they are keeping up with the PAX and have no problem with the trails.  It is impressive….Go Vinny!!

    Speaking of Vinny, he made us do 7 merkins in cadence following the run today in honor of his seven on the trails.  There was already a group of women looking at us curiously because they thought I had just got back from a swim (no kidding, they asked me), the merkins only added to us as an oddity.

    Great to run with Shakedown this morning.  He slowed his pace to accommodate both Vinny and I.  Despite the heat, the trails were a pleasure this morning.  It seems that every man in Richmond (except the 3 of us) took care of the family this morning.  This left the moms open to hit the trails.  And hit the trails they did.  There were a lot of folks on the trails and most were female.  As Vinny or Shake accurately assessed, most of the women that run on trails are in pretty good shape.

    TYA OUT