Category: Richmond, VA

  • Largest Baby Ever

    17 Strong Broke free of the Fart Sack on a beautiful morning to post at No Toll This morning.

    Mosey to Back lot

    COP-

    SSH x 20

    5 Burpees OYO

    Copperhead Squats x 10

    5 burpees OYO

    DQ x 10

    Helicopters x 10

    LBC x 20

    Merkins x 10

    5 Burpees OYO

    Mosey to back field

    Partner Up – Modified Beast

    1 Partner does the Beast (6x6x6 exercise up and back) 1 Partner does base exercise, then flip, each partner does 3 runs total.

    Round 1 – Runner does Burpee, Baseline does WWII

    Round 2 – Runner does 2 Count Freddie Mercury, Baseline does Jump Squats

    Round 3 – Runner does Merkins, Baseline does LBCs

    Plank wait for PAX in between sets.

    5 Burpees OYO

    Mosey to Pavilion

    Choose Different Partner for Proper Dora

    1 Burpee/2 Merkins/3 WWII = 1 Rep

    1 Partner runs field and back, 1 does Proper Doras until switching – As a team do a total of 50 – YHC Modified to 40 due to time.

    Al Gore for six.

    2 more Burpees OYO.  – This completed 22 Burpees OYO for the birth of YHC daughter who weighed a healthy 7lbs 15oz at birth.   Yes I said it wrong at first, my wife did not have a 15lbs 7oz baby, sorry sleep has not come too often here lately.

    Mosey to Basketball Courts

    7 Burpees OYO for YHC previous mistake

    Regular Suicide

    Wilson finds a Basketball – Misses 3 pointer so 2 Burpees OYO

    Run Backwards Suicide

    Rosie turn to shoot, drills a 3 pointer – no burpees

    Ladder Suicide – 2 merkins at first line, increase by 2 at each line

    Rosco shoots final shot, misses, 2 Burpees OYO

    Mosey to flag – PAX pick up trash on way to help keep No Toll clean!

    Numberrama, Namerama, YHC took us out.

    Announcements:

    Nancy Lopez (who is Wilsons cousin) will be at his golf tourney May 18th.  Make sure you sign up.  www.forethecause.org

    Shakedown is shaving heads for cancer research, see him for details.  Respect Shakedown!

    NMS

    It was a great morning to get out and workout with our brothers!  With today marking  1 year for YHC, there was no way he was going to let anyone else grab this Q.  Great mumble chatter this morning with everyone.  Good to see everyone that I haven’t see in a few weeks from being out.  Great partnering with HW and DK on the beast as well as Honeymoon on the doras.  Rosie and Hardywood were fun to watch on the suicides, flatout they can just move faster than most of us, strong work fellas!  Wilson was quick to point out the proper dora rotation was incorrect but he would do it anyway, strong work dude.  Flatline re-affirmed the no foul language rule with Rosco, YHC is on board, I like it.  Yes YHC did say his wife had a 15lb 7oz baby at first, it was a HUGE mistake, pun intended.  The M gave birth to 7lb 15oz Millie Grace Wells 2 weeks ago and everyone is healthy!  YHC appreciates all of the text, calls and messages during the past few weeks!  Also, thank you for the PAX picking up a few pieces of trash on the way back to the flag, we are lucky to have beautiful places to workout, glad we could help keep it clean.

    Lastly, YHC had a many thoughts leading up to the 1 year mark with F3, but mainly the word BLESSED kept coming up.  Ill leave you with a few of my blessings.

    Blessed to have a healthy family, now plus 1 more /  Blessed to have employment / Blessed to have a roof over my head and food on my table / Blessed to be a part of the amazing group  of F3 men who define the word brotherhood.

    Count your blessings boys, they are all around you!  Have a great day!!

    Marmaduke

     

  • Daville – The New Running AO?

    Seven brave men and one very brave 2.0 stepped onto the Atlee High School campus this perfect morning on the 1st of May for a journey that would take them to grounds that the Daville bootcamp has not ventured to before.  This is what occurred:

    COP:

    • SSH IC – 25
    • Arm Cirlces  IC- 10 small, 5 big – Then reverso
    • Backwards lunges IC – 10
    • 5 Burpees on your own

    The Thang

    Mosey to the pull-up bars

    With a partner, complete 50 pull-ups

    Mosey into the Honey Meadows neighborhood and take a left onto Meadow’s Pond Lane.

    Elevens – Run to the top of the hill next to the pool and do 10 merkins.  Run down the hill and do 1 mountain climbers.  Continue until 1 merkin and 10 mountain climbers.

    Mosey back to Honey Meadows Drive and take left.  Go to the end of the street.

    Burpee Trail – Run back to Atlee High School along the Honey Meadows/Atlee High School trail system.  At every street or trail intersection, do 5 burpees.  A total of 45 burpees were completed.

    At bottom of the Atlee High School hill, partner carry to the gate at the top of the hill.

    Mosey back to SF

    COT – Numberama, Name-o-rama, YHC took us out.

    NMS

    To YHC’s knowledge, the Daville bootcamp has never gone off campus.  Since YHC has run the Tomato Run solo the past 2 weeks, it has given him the opportunity to plan the journey to Honey Meadows.  In the end, the PAX covered 3.25 miles and YHC owes the PAX 2 minutes at his next Daville Q.

    It was great seeing Mr. Rogers today.  Thank you for joining us again.  Amazing job 8 year old Slash.  Slash was the 3rd PAX member to complete Burpee Trail.  Well done young man!

    It was a pleasure leading today.

    Announcements:

    Spit and Mudface have discussed adding an option to Ruck at the Tomato Run.  More information to come.

    Gotta Run!

    Phonics

  • Leave Individually, Return Together

    Four men entered the grounds of Atlee High School to start of the week with a walk or run.  They left with 3 different routes but returned together.

    The Route:

    Mudface and No Idea started before 5:30 AM and walked/ran the grounds of Atlee High School.

    Circle K left at 5:30 AM and walked the grounds of Atlee High School.

    Phonics ran the same route as a week ago to explore King’s Charter, Honey Meadows, and the trails of Atlee High School.  Take school loop – Right onto Honey Meadows Drive.  Left onto Meadows Pond Drive.  Left into King’s Charter.  Take left onto Hopkins Branch Way.  Left onto Kings Charter Drive.  Run to Atlee Station Road.  Turn around and take Left onto Spring Ivy Lane.  Right onto Kings Charter Drive.  Left onto Hopkins Branch Way.  Run into Honey Meadows and take right.  Take left onto Honey Meadows Drive.  Run to end and take Honey Meadows Trails back to Atlee High School Trails.

    All 4 men walked back to VSF together.

    COT – Numberama, Name-o-rama, Circle K took us out.

    NMS

    Circle K and YHC arrived just before the 5:30 AM to find that Mudface and No Idea had already left.  Because Circle K had completed his mud run marathon a few days beforre, he planned on walking the grounds of Atlee.  YHC then left for a solo run.  As YHC came back onto the grounds of Atlee High School, he saw Mudface, No Idea, and Circle K walking together just passed the football field parking lot.  YHC caught up to them and all walked back together.  This walk was a great way to end the morning run.

    Announcements

    Congratulations to Circle K and his M for their completion of the trail marathon this past weekend!

    There will be a change of traffic pattern at some point this week near the construction on Atlee Road/Atlee Station.   Hopefully this means that we are close to the opening of the Atlee extension which will give the Tomato Run more route options.

    Gotta Run!

    Phonics

     

     

  • Short Circuit

    Eight warriors boarded up the windows of the fart sack shack (say it 3 times fast) and got their respective middle aged keesters out of bed and set tone for complete and total domination this week.

    COP – Swirly

    IC: SSH, Don Quiote, Helicopter, Merkins, Flutter Kicks, LBC

    Mosey to the mouth of hell otherwise known as the stairs to the duck pond and grab a boulder.

    3 Rounds of the following (hit the benches on the way up and down)

    At the top: 10 curls, 10 overhead presses, run down the steps to the benches

    At the benches: 20 dips, 10 decline merkins, run down the path all the way to the duck pond

    As the duck pond 10 WWII

    Pass to YHC

    Loop of Terror, 3 Rounds

    15 incline merkins at the benches then run down the path to the bottom

    5 burpees on the service road then run to the next set of stairs

    20 squats then run up the path back to the benches

    Pass to Fudd

    Four Corners, 3 Rounds

    20 Flutter Kicks

    20 Freddie Mercury

    20 Merkins

    20 WWII

    Mosey back to flag, numberma, namerama, YHC took us out.

    News

    Shakedown is proving once again that he is a leader of men.  He’s shaving his head for childhood cancer research. Let’s show him some support. He’ll be posting a link.

    Puppy Pile is on 5/19 at 7:05am.  Do this.  Get your kids out of the fartsack and show them that your are more than a money bag who controls how much time they can spend on the iPad.  Bring them out, let them see you sweat and let them see you still have some bad ass in you.

    Come see Chi Chi Rodriquez and Nancy Lopez battle it out at the Wilson Charity Golf Classic For America Pro Am Regional Middleweight Championships Divisional Qualifier Pool Play Open.  YHC may be off on the name, but see Wilson for details on a great event for a great cause on 5/18.  http://www.forethecause.org/

    YHC’s brother is in a challenging transitional period in his young life.  Keep him in your prayers.

    Moleskin: It is with much gratitude that a day starts being able to see a rising sun and a full moon with a solid tribe.  Today was a solid beat down and the first time in a long time to use the hill circuit. Go out and crush it this week fellas.  The world is a better place when you share your talents, go out and make it happen.

    Hardywood

     

     

     

  • Salute to a WWII Veteran

    10 strong attended a “No Cones, No Coupons, No any kind of Props” Kubota Q in the gloom this morning.  This is what transpired:

    Mosey around bus loop to see if there were any LIFO’s (Mr. Holland)

    COP (IC)

    Big Arm Circles (forward) x 10

    Big Arm Circles (backward) x 10

    Helicopters x 15

    Don Quixote’s x 10

    SSH x 20

    Imperial Walkers x 10

    Hand Release Merkins x 15

    WWII Sit-ups x 15

     

    Short Mosey over to school steps for:

    Lindsey’s (40’s)

    30 Box Jumps on steps/10 Merkins, 25/15, 20/20, 15/25, 10/30

     

    Mosey over to and down Lindsay Court for:

    Lindsey’s (40’s) on Lindsay Ct.

    30 Lunges/10 Russian Soldiers up the hill that is Lindsay Ct., 25/15, 20/20, 15/25, 10/30

    When done with Lindsey’s, run backward up the rest of the hill and plank-o-rama.

     

    Mosey over to basketball courts for:

    Four Corners Escalator

    5 WWII Sit-ups

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers/15 Monkey Humpers

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers/15 Monkey Humpers/20 Dive Bomber Merkins

     

    Mosey to the back field for:

    WWII Sit-up Suicides

    Run to 25 yard line and do 5 WWII’s, run back to start line and do 5 Burpees

    Repeato for 50 yard line, 75 yard line, 100 yard line

    Flutter Kicks to wait for the six

     

    Mosey to Cafeteria Wall for:

    Partner Work

    One partner does Dwight Howard’s on wall (about 50 each) other partner runs horseshoe.

     

    Mosey to Shovel Flag for 5MOM:

    WWII Sit-ups

    Rosalitas

    One Minute of Superman

     

    COT, Numberama, Namearama, YHC took us out.

     

    Announcements:

    Puppypile 2.0 on May 19th at 7:05am

    Breaking Bread (I think Upchuck is taking the Q though he will need a couple more Pax for help)

     

    NMS:

    April 30 and it was 38 degrees in the gloom this morning. When is “Old Man Winter” going to quit?!  YHC kept it simple this morning.  Cones and bricks were in the back of the truck, but were of no use this morning.  Back to the basics it was.  YHC is not sure what happened during the partner work, but we had 10 Pax members working out this morning and during the partner work, 6 were running the horseshoe and 4 were doing Dwight Howards.  I blame it on Monday morning or a long weekend for some or maybe it was YHC’s fault.

    YHC forgot to explain the frenzy of WWII’s this morning, but it was to honor YHC’s Grandfather who turned 95 a couple weeks ago.  He is a WWII vet who served on the USS Iowa in the Pacific theater.  We did around 95 WWII’s this morning to honor him and the 20 Dive Bomber’s actually represented the 20 Kamikazes that he witnessed either try to hit or hit the Iowa’s support ships!  None of the Kamikazes tried to hit the Iowa itself, because the Japanese pilots pretty much knew they would not get through the gunfire of the Iowa.  This morning was one of YHC’s ways of honoring his Grandfather whose health has really started to fail since his birthday.

    Thanks for coming out this morning and lets continue to pray for our fellow Pax, Pax family members and any unspoken prayers that anyone may need.

    See you in the Gloom!

     

     

     

     

     

     

     

     

     

     

  • Dear Diary

    All apologies to my F3 brothers and for any disruptions to our quantitative models.  Don’t let the backblast silence fool you – we’ve continued the evening Punisher during April 2018.  Among our group, we’ve discussed having a bit more of a run orientation during the warmer months because the weather is nicer (and because the school playground is full of kids during warm afternoons).  We’re still mixing in some bootcamp time.

    Monday, April 2nd – Tricycle makes an appearance along with YHC, Change Order, and Sonny.  As a group, we run west on Laburnum Avenue, south on Westwood, west/southwest on Westwood Trace, and west on Tomlynn Street near the CSX tracks and then backtrack to Linwood Holton Elementary.  We follow with a some leg and chest work and some Mary and finish with the COT.

    Monday, April 9th – Sonny and Nightcrawler jointly Q and complete loops in Bellevue and Laburnum Park.

    Monday, April 16th – YHC and Sonny jog to the School first, then on to Bryan Park for a loop around the Azalea Gardens.  Near the Bellevue Avenue bridge, we complete a few hill repeats and head for home, finishing with a brief COT.

    Monday, April 23rd – YHC, Nightcrawler, and Change Order mosey through Laburnum Park to the Zacharias Ganey/Veritas School parking lot.  We complete several rounds of Merkins, Squats, and LBCs along with some parking lot loops and return to Holton for a COT.

     

  • PRE-Blast: HDHH May 16 – Driving Range Anyone?

    Let’s get some swings in before Wilson’s golf tournament and also share some fellowship and beverages…

    Meet at Independence Golf Course between 5:30 and 6:30 (range closes at 6:30) to hit some golf balls on the range (if you want).  Hang out for drinks/food there at Tavern 19 afterwards.  Come get some swings in before Wilson’s golf tourney that Friday.

    No need to RSVP – just show up if you can.

  • A Near Miss and a Jenny Craig/Roper Sighting

    3 River Run Regulars posted with LugNut rolling in right at 0530.  Greeted by sub-40 degree temps once again, it turned out to be a beautiful morning for a run.  Instructions were given…”yes, turn by the dog…” and off we went.

    General route was up Twin Team (why not right?), add a mile loop through Powderham (Drakewood, Glendower, Ellesmere) and out across Robious and down the Ashwell hill in Tarrington for a great view (as expected) of the cloud cover over the river.  Where was Shakedown when we needed him?

    As Rosie and I got into Powderham and turned right onto Drakewood off of Cawood, even though we were on the edge and almost in the ditch, a groggy driver in a silver Suburban cut the lefthand turn so damn tight that he/she? almost took us out.  Rosie could have tapped on the window without even extending his arm…close call avoided, narrowly.

    Next, as we descended Ashwell hill, two bikers were churning hard coming up the hill…Good Morning Jenny Craig and Mr. Roper.  Way to get after it boys.  Great to see JC out and about.  He has been kotters while nursing a wonky knee.  Hopefully we will see him back out officially soon.

    COT, Number-rama, Name-o-rama and YHC took us out.

    Announcements:

    • Wilson’s golf tourney – May 18.  Get on a team and get out there.  Always a great time.
    • May Breaking Bread is 5/27 (Memorial Day weekend) – Upchuck stepped up to Q.  If you are in town and can lend a hand, reach out to Upchuck.
    • HDHH – Wednesday, May 16 – meet at Independence Golf Course between 5:30 and 6:30 (range closes at 6:30) to hit some golf balls on the range (if you want).  Hang out for drinks/food there at Tavern 19 afterwards.  Come get some swings in before Wilson’s golf tourney that Friday.

    Great run this morning gents.   Twin Team always gets the blood pumping in overdrive.  Rosie and I were discussing the lingering soreness from Spit’s epic beatdown at Dogpile — yes, I’m still sore.  Well done Spit.  Have a great Monday!

    No More Gumbo For You!

     

  • And your name?..

    6 men of honor and a faithful canine companion hit the trails this morning, one a little earlier than the rest. Basic loop, south to north. Rosie, Saab, and Shakedown added The Lariat. 7ish miles. TYA did more.

    We pushed the pace a little this morning and it felt good. 2nd F was a hoot  thanks fellas

    Don’t forget – Off Shore needs fluids

    I included the link to St. Baldricks. I don’t really want to shave my head but I’m gonna ao whadda ya say?

  • Run or Ground & Pound Day

    23 Saturday Warriors (including one 2.0) got out to enjoy another 70 and sunny day in F3RVA

    The SF was planted and the PAX got to work.

    This how it went down:

    Slaughter Start – 20 Merkins OYO

    Warmup – About a 1 mile run around grounds of Dogpile

    COP (ALL IC)

    • Invisible Jump Ropes
    • DQ
    • Finkle Swings
    • Merkins
    • American Hammers
    • Flutter Kicks
    • Dying Cockroach
    • Helcopiter
    THANG

    Mosey to the Carrillon field

    4×4 Medley (in honor of The Carpenter who had to miss this morning) – Complete one set of 4×4’s then run across the field to complete 2 sets. Rinse and Repeat with 3 sets then 4.

    Mosey to the Amphitheater

    Lazy Dora – Partner up. First partner holds plank or Al Gore while second partner completes exercises. Switch when see fit. Exercises were as follows:

    • 100 Decline Merkins
    • 200 Sit ups (using the steps)
    • 300 Dips

    Boo-yah Fun – Partner up, heading up the amphitheater, at each step, completed 4 Boo-yah Merkins

    Partner Carrier to the Rusty Cage

    Rusty Cage – Partner up, complete 4 sets of 5 Pulls up + 10 Jerkins

    Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC has started to make it a tradition after he completes a big race to make sure to Q at Dogpile the following Saturday.  YHC arrived around 5:40 to of course find Big Blue but also Kubota ready to go. The rest of the PAX all seemed to roll in a little early today to enjoy some warmer weather mumble chatter.

    Wilson had check the Q sheet before hand, said to Honeymoon on the way to the AO “oh sh*t, Spit is Qing, guess it’s going to be running day!” YHC tried entertain all parties with a mix of running and ground&pound.

    Finkle Swings brought about some good humor during the COP. YHC thought he share the wording from the F3 website for this exercise: “Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.” YHC would like to add #hipsdon’tlie

    During the Lazy Dora, Opus, EF, and YHC noticed that we were being watched by a feral cat who had to be thinking to himself “What are these crazy humans doing.” I think our M’s would ask the same question

    While heading to the Rusty Cage, Gumbo took a tumble. Like a champ he got right back up and kept moseying along. Hope you are ok Gumbo

    We completed 206 Merkins this morning. This was in honor of Team F3 Hampton Roads winning the 2018 Colonial 200 which was a total of 205.6 miles. Congrats fellas!

    ANNOUNCEMENTS

    • May 18 – Wilson’s golf tournament – for a good cause.  See him for details.
    • May 19 – Puppy Pile for 2.0s – see pre-blast or Upchuck
    SPIT ON THAT!!