Category: Richmond, VA

  • Lost and Found

    YHC left the Linwood Holton Elementary School parking lot thinking this Punisher episode would be solo.

    Jogged through Laburnum Park to the Veritas parking lot for a little Merkin / Squat sequence before resuming the mosey.  Spotted Change Order moseying up Westwood Avenue in YHC’s direction.  We paired up and hit the Seminary’s vita course, mixing in more mosey and some Merkins, Mary, and Pull Ups in one loop around the track.  We returned to Holton via Gloucester Road and Wilmington Avenue, completing Merkins and Squats at the end of each median strip.

    Pleasantries were exchanged, then our paths diverged.

  • Pouncey Rash

    Seven regulars posted for the last GridIron workout for April ’18.  Just over 50 degrees and dewy at the start.  Startup COP in parking lot with OYO Invisible Jumpropes for a minute or so followed by IWs, DQs, Russian Soldiers, LBCs, Merkins, and Arm Circles.

    Short mosey to nearby hill for Jacob’s Ladder.  Started at the bottom with mosey to the top for one Burpee.  Back down and up for two, and so on through seven.

    Longer mosey around the football field to high jump slab adjacent to the school track for Super 21.  Start with one Merkin and one WWII Sit Up, then two of each, and three, and so on until 21 of each are completed.  Took breaks in the action at 5, 10, 15, 17, and 19 to collect the PAX and work the legs a bit – wrapping in Squats and Lunges of several varieties. We relocated about midway through the sequence to the track / grass for a somewhat softer situp setting.

    Jog back across the football field for a couple of rounds of Dips and Seated Leg Extensions.  Finish with light stretching, then COT with Attila taking us out.

  • Before Noon DeLite

    A pax of 1 kicked off the unofficially unofficial summertime classic….the “Before Noon DeLite”!

    Route:  Broad to 14th, across Mayo Bridge to the floodwall.  Over to T. Potter, across Pipeline (carefully, water is up!) then back up the hill to the Washington Monument at the Capital.  3.62 miles by the only Garmin present.

    NMS:  Shakedown and I have been running this route or something similar for the past few months and we finally pinned down Wednesday as THE day to run it only last week.  Of course, on the inaugural running after inviting others, he was a no-show due to work obligations. The plan is to keep this regular at least thru the summer for those (both?) of us that work but dont live Greater Richmond, and cant make Roller Coaster in the evenings.  Unless we get a swell of pax showing up, we will probably not post bb’s for this one, and keep it off the books.  HOWEVER, do not let that stop you from joining in if you so desire!  There are a few options for those that don’t work at MCV (DOT) proper, including the canoe put in (@1140) or Suntrust (@1146).

    Also, this will remain a BRO CODE run, meaning we will keep the pace of the slowest runner.  Right now, that is most definitely Lab Rat.

    Apology of the Week goes out to all the ladies out there….sorry for keeping my shirt ON today!  Guaranteed not to happen every week once summer temps kick in!

     

    Lab Rat apologizes…

  • SOT Duo

    2 of the SOJ faithful avoided the pull of the fartsack to hit the SOT gloom.  A nice cool morning greeted the 2 of us and after some discussion on where the rest of the SOJ PAX has been on Wednesdays we headed to the track for a hot potato.

    A lap around the track and then some warmups In Conversation – DQ, Helicopter, SSH

    11s – Merkins and Box cutters with a run across the field.  Watch out for land mines left by the geese.

    Roscoe – Tire toss – back and forth 8-10 times.  8 minute run around the track.

    Form Stations – 20 Dips, 20 LBC, 20 Hurdle OH Press, 20 Hurdle Curls, 20 APD – Repeato  Do all reps with good form

    Back to YHC for some Mary – FK, AH, FM, H2H

    COP

    NMM

    Need to get those deep SOJ guys back out to SOT or EH some new ones, the numbers are looking thin recently.  Some of those New Market guys need to know they can show up even if they don’t have a clown car.

    Rosco has a fun filled day of log splitting ahead of him.  He’s going to try to make it out again this week but after hearing the level of work he has set up for himself today,  I wouldn’t blame him if he took a well earned day off.  Discussion of form over volume probably had Toga and Conspiracy smiling somewhere.  Look for more of that from Rosco and possibly YHC.

    Thanks for showing up and pushing me to get better Rosco.

  • New Rubber or Old A$$

    10 (seemed like 11) veteran F3RVA pax came to tackle the morning the right way at Heartbreak Ridge. SF planted and precisely at 0530 the pax took off for the adventure. Here’s the recap:

    THE THANG

    Mosey a lap around the parking lot to the front side near the street

    Warmup COP
    SSH x20 IC
    Russian Kickbacks x20 IC
    Russian Soldiers x20 IC
    DQ x10 IC very slowly, stretch at every motion
    (Some other exercise) x12 IC

    Mosey to the track for beginning of arms day. Break into two groups; first group head to pullup bars, second group head to jerkin gym
    – @ Jerkin gym: 10 Jerkins, then 20 bench dips. Run on the track to the pullup bars
    – @ Pullup bars: 10 Pullups, then 20 merkins. Run on the track to the Jerkin gym
    – Repeato until each station completed 2x

    Mosey to the near side of the school

    Triple Check: Wall sits, Plank, Run to other side of parking lot & Back

    Mosey to the exit lane from the parking lot

    Curb crawls (as prescribed in F3Nation.com Exercises) – Bear crawl to other side, do 1 Derkin. Bear crawl back, do 2 Derkins, etc. all the way up to 13. Audible to Incline Merkins after 6. Modification options: bear crawl –> lunge walk, Incline Merkins –> Merkins on knees.

    With arms on fire, mosey to track. Each Pax do 2 laps, and head back to shovel flag

    COP
    Ring of Fire: all pax plank while one at a time each does 10 Merkins
    APD slow x20 IC
    Heels to Heaven x20 IC

    MS

    As always, it was a pleasure to lead this morning. After Gumbo’s leg-smoker day at Dogpile on Sat, YHC’s lower extremities were still sore and groaning for the focus to be on arms today. Even more was planned, but those plans will just inform the next time.

    YHC had some trouble counting the PAX, and thought right up until the final COP that we had 11. Probably would have made more sense to split into groups of 4 and 6 for Jerkin/Pullup sequence… expecting maximum mental sharpness is not necessarily a requirement to better yourself with fellow PAX in the gloom, so no apologies offered here.

    The first words Offshore said to YHC today were, “I need to sweat today.” Surely intended to be awkward… and it was indeed. Good luck collecting all of your body fluids for the cyborg study or whatever it is, Offshore. Shortly before or after that interaction (again mental sharpness not necessary here), Attila & HoneyDo’s commentary on YHC’s trunk search for gloves that didn’t stink yielded today’s BB title

    Good to see the warm weather Pax out today, hope to see everyone back!

    ANNOUNCEMENTS

    5/19 7:00am Puppy Pile (2.0-friendly at Dogpile)

    Friday 5/11 – Weekly West End pax lunch at Chipotle on Broad Street BETWEEN GASKINS AND COX ROAD

    5/16 – Hump Day Happy Hour at Independence Golf Club. Speed Golf may or may not be on the agenda.

  • Vita Course Rules the Morning

    YHC morning started with a text from Swirly stating he was hitting the trail with TYA so no Big Blue. YHC gladly took pole position upon arrival at WDog and the flag was planted. 14 men arose to a glorious morning and told the fart sack, not today!!

    0530….time to mosey with a few PAX coming in hot but quickly able to catch up. And it goes a little something like this….COP–Don Quixote x 10, Windmill, I mean, Helicopters x 10, Imperial Walker x 10, Copperhead Squat x 10, Flutter Kicks x 20, Freddie Mercuries x 15, SSH x 20. Done, let’s go. Mosey to the entrance of the Vida Course.

    Vita Course, 5, 10, 15. At each obstacle on the Vita Course, stop and perform x5 burpees, x10 2 count American Hammers, x 15 Squats. So a majority of PAX members flew right back our first stop….in fairness, no obstacle. Only a stretching exercise. Thanks to Hardywood for sounding the alarm. YHC lost count of the number of burpees but respect to the PAX. Evolution finished with approx. 8 minutes till 0615. Time to mosey. Straight line to The Lawn at The Carillon.

    Lawn Sprints. Attempting to get 4 in before the timer goes off. Run the distance of The Lawn with 15 second rest till another run. PAX got in 3 runs across The Lawn. Times up. Mosey back to the flag.

    Number-ama, Name-r-ama, Announcements= Wilson, Golf Tournament May 18th. Puppy Pile May 19th at 0705.

    YHC took us out!

    NMS: Shakedown assumed we were headed to The Lake. He is familiar with YHC’s Q but not today. Originally wanted to circle around RVA Police Memorial but settled next to. RESPECT for those people that protect us in Richmond and surrounding counties!

    YHC almost lost it on the count during Freddie Mercuries. YHC heard Hardywood say, “Hold on.” YHC managed a deep breath and recovered. COP completed with 0 errors!! Reminds YHC of his first Q! Hardywood, YHC hears ya!

    14 PAX members at WDog=STRONG WORK!  YHC knew Vita Course would consume most of the morning but had to get in a heart max exercising. WAY TO FINISH MEN!!

    Thank you for following. YHC has a lot of friends going through valley’s right now. YHC counts his blessings every morning-health, my M (far superior species), children-and the ability to lead you men with F3. My world is right and there is nothing YHC would take for it! Gentlemen, count’em because it can always be worse!

    Have a excellent Wednesday and only those who post understand!

    Loud and Proud.

    Flatline

  • Booyah Brothers!

    9 fighters stormed into the Atlee High School parking lot (one LIFO…) with a mission to engage in some entertainment that went something like this…

    Mosey to the wall on the far side of the school for some Balls To The Wall and “Ball Jacks”…

    Mosey to one of the basketball courts.

    COP – All IC – 30 SSHs, 10 merkins, 20 imperial walkers, 15 copperhead squats, 10 don quixotes, arm circles, 30 SSHs.

    Mosey to the track

    Love Circle – Partner up, one partner runs the track while the other exercises moving forward until the partner runs around the track and then switch. Three exercises – lunge, bear crawl, broad jumps.

    Mosey to the middle school parking lot.

    Burpee suicides – One partner does the burpee suicide while other does Freddie Mercuries. Switch.

    Mosey back to the flag. All IC – 20 flutter kicks, 15 american hammers, 10 heels to heaven, hold 6 inches.

    Numerama, Namerama, Announcements, Opus took us out.

    Announcements:

    • Summer challenge – Hit every AO in between Memorial Day weekend and Labor Day weekend
    • Reese Strong 5K in September
    • VQ for Pick Two tomorrow morning at MannDate
    • Let’s EH some guys – there are no excuses now that it is warmer and lighter outside!

    NMS

    Every F3 mornings provides a new adventure and today was no exception. The PAX was ready to roll at 5:29 am with Phonics arriving right at 5:29 am as usual. The PAX had a Lab Rat truck sighting at 5:30 am and took off. YHC called an audible and had the PAX go Balls To the Wall until Lab Rat showed up. Upon arrival, the PAX engaged in what we called “Ball Jacks” that seemed like upside down SSHs…

    The mumble chatter was loud and frequent this morning, especially involving Lab Rat. Spit kept barking at Lab Rat across the COP in light of Lab Rat’s no-show for the HoeDown ghost flag mission. After awhile, YHC felt like he was listening to his children fighting at home. At F3, we bring about reconciliation in a different kind of way. YHC brought Spit and Lab Rat to the center for some Booyah merkins in order to force them together. They seemed to get along again after that after being declared “Booyah Brothers”. Lab Rat kept talking it up to Phonics, however, so YHC decided to call for SSHs with the intention of continuing them until Lab Rat stopped talking… YHC was ready to roll out as many 300 SSHs if he kept talking but Lab Rat stopped at the 10% mark (that’s 30 for the math majors out there).

    The Love Circle provided ample opportunities for mumble chatter and pain. Spike and Phonics lit up the track with record speeds with Spit right in the mix. YHC was in awe of how much terrain Helix covered during his bear crawl stretch. Unbelievable!

    The rest of the morning was mostly uneventful and the PAX finished strong. I am grateful for every morning that we get to go out there and hammer out these workouts together!

    The Carpenter

  • F3 Musical Ladies

    A baker’s dozen hit the fields of NoToll on a cool spring morning for a little fun with the bluetooth speaker and YHC’s ladies.  A variety of layers for the PAX today with Wilson offering some of his multiple hoodie layers to some of the cold blooded among us.  A couple guys noticed the Q had no gloves, running?, no just warmer weather and the soft grass fields.

    THANG

    Mosey to the parking lot for a warm up of DQ, IW, Helicopter, SSH (speed round).  Somehow we hit 40 really fast, thanks Hardywood.

    Mosey to the pavilion to pick up the speaker and to introduce Sally.  For those that don’t know, listen to Flower by Moby – Every time you hear “Bring Sally up” go to merkin up position, “Bring Sally Down” low merkin position (try not to hit the ground).

    Lindsey – Lunges/Bear Crawl steps – 30 lunges, 10 bear crawl steps run the rest of the way across the field.  repeat with 25/15, 20/20, 15/25 and 10/30.

    Proud Mary (CCR) – This is a new one to YHC but it was in the lexicon.  WWII until the chorus “rolling…” Crunchy Frogs during the chorus, switch to FK until “rolling…” again back to Crunchy Frogs, back to WWII.

    Nicole – Forgot about her until Gumbo reminded me yesterday.  10 minutes of 10 decline merkins, 20 ball dippers and a lap around the field.  Repeato until time

    Roxanne – Simple instructions, run in place until you hear Roxanne, burpee for every Roxanne.

    Circle of Mary – APD, American Hammer, FM, Cross Leg Lifts, Superman – throw some Diamond Merkins and Hillbillies in for fun.

    Mosey back to the flag to meet the ab version of Sally – 6 inches to Heels to Heaven – Only got through about half of this one before Wilson’s internal “Dogs and Kids” alarm went off.

    Announcements

    HDHH – 5/16 Independence Golf – Range balls and drinks, range closes at 630 – See Gumbo

    Golf Tournament – 5/18 forethecause.org See Wilson

    Shaved Heads – Shakedown and Mr. Holland – Donate

    Puppy Pile – 5/19 7:05 am at Dogpile See Upchuck

    NMM

    As Honeymoon so plainly said YHC brought out “all the ho’s” this morning.  YHC has been waiting for a dry day to bring the speaker and give Sally and the others another shot at the PAX.  They did not disappoint.  Not as much music as Wilson’s stage Q but more movement too.  Good luck to the PAX today keeping one or all of those songs out of your head.  Glad we finished up with Sally since that one is the most likely to stick.

    Thanks for letting me lead this morning, good fun.

    Have a great day.

     

  • Like a Squirrel In The Road

    A Lucky 13 came out for full light late Spring run.  We took the batcave entrance and crossed the bridge to pick up Riverside Dr.  Heading east/downstream, we turned around at the appropriate spots and returned to the SF.

    Upchuck took us out.

    NMS

    It was great running with Upchuck on a Tuesday.  Great conversation as always bro.  Upchuck even provided alert as a high speed car came around the corner near the batcave bearing down on TYA and YHC.  Hence the backblast title.

    Announcements:

    • Puppy Pile (2.0 friendly workout) – 5/19 at Dogwood Dell
    • HDHH – Next week – Practice some golf and then a beverage.  See Gumbo for details.
    • 5/18 – Wilson’s golf tounament
    • Shakedown’s raising funds for childhood cancer.  Sounds like he is around 60% of his goal if I heard him correctly.  Let’s get him the rest of the way.

    Time to Taper,

    Lockjaw

  • Four Horseman

    Four studs attacked a Monday morning and here is how it went down.

    Hot Potato : Hardywood – COP : SSH’s Helicopters. Windmills, IW’s. Flutter Kicks., Freddy Mercury’s . Hand release merkins .

    Tree to tree – 5 merkins run to bottom of hill 5 squats run to top of hill 5 WW 11’s – repeat 4 times.

    Swirly : 10 dips 10 decline merkiins bear crawl to pull up bars 5 pullups bear crawl back repeat 3 times.

    Bootleg : 11’s : Burpees and LBC’s

    Sippy : Zig Zag : Partner runs across field to tree and back to partner that is bear crawling then switch work your way down the field.

    Trail sprint – plank – mossy to the flag.

    Tried to remember everything we did as best I could fellas. Always enjoy a hot potato Q .

    Way to work guys strong beatdown ! Great way to begin the week.

    Announcements : Shakedown shaving his head to raise funds for childhood cancer . Wilson’s golf event is May 18th. Puppy pile returning soon….  Let’s get out and support these causes fella’s !

    See y’all in the gloom..