Category: Richmond, VA

  • Tyrannosaurus Rex Workout

    17 T-Rexs came out for a primal workout in the wilds of Windsor Farms.

    COP

    • Arm Circles – Flashdance was even present!
    • Helocopters
    • Don Quixote
    • Imperial Walkers
    • Russian Soldiers

    That concludes the arm portion of the workout!

    Follow YHC on a mosey into Windsor Farms’ field in front of the church.

    Dora – Round 1 – One partner does these exercises while the other runs the field and back.

    • 100 Jump Squats
    • 200 Heels to Heaven
    • 300 – LBC (started out as 4 count and migrated to 2 count)

    Elbow plank for 90 seconds.

    Dora Round 2

    • 200 American Hammers (2 count)
    • 400 Invisible jump Ropes
    • 600 Flutter Kicks (2 count) – We called it short when we ran out of time.

    Mosey back to the SF.  YHC took us out.

    NMS:

    YHC needed to take it easy on the hands until the stitches come out.  Why not do an all abs and legs workout?  45 minutes of mary at 45 minutes of mary.  It all works out.

    We only got through about half of what I wanted to cover, so we have plenty of material for another session.

    Good mumble chatter in the COP and on the run over to the world’s nicest field.  Hardywood is hilarious.

    Announcements:

    • Viral had a tool bank open house this morning.  I hope no one missed it due to this late post.
    • If you owe money to Splinter for CSAUP t-shirts, make sure you settle up.  We don’t want him breaking any legs.

    ABT,

    Lockjaw

  • Two for one of each please

    TYA and Swirly decided on the buffet for Wed night Hill run and they did – 1 extra long route – 1 regular long route – and 1 short stack  = 5 miles and plenty of hills…  Enjoyed it !

    Come on out and join us fella’s it’s great BRR training !

    See y’all in the gloom..

     

     

  • Pre-Blast: Puppy Pile, May 19, 7:00 a.m.

    Pre-Blast: Puppy Pile, May 19, 7:00 a.m.

    Mission: Share the F3 experience with your 2.0s

    Date: May 19

    Time: 7:05 a.m.

    Place: Dogwood Dell

    What: Puppy Pile, F3RVA’s warmish weather workout for Dad’s and 2.0s (open to all 2.0s).

    QIC: Hot Potato.  UpChuck will start us off, then pass the baton.

    Next Step: If you are Q-ing over the next 3 weeks, pass the word to the Pax.

    Next, Next Step: Bring your 2.0s (or, better yet, post for Dogpile and coax your M into bringing your 2.0s for the 7:05 a.m. start).  See you there.

  • Tour De Timberwolf

    3 Timberwolf veterans welcomed an SOJ stalwart for his first posting at Timbewolf and decided that a tour of the AO was in order.  YHC took the Q and this is how it went:

    Mosey around to the front parking lot in case of any LIFOs.  Brief COP (since there is much to tour) there including:

    • DQs
    • Helicopters
    • SSHs

    THE TOUR:

    Stop 1: Entrance Hill – partner up and complete traverse the hill up to the bus parking lot “Love Hill” style with Lunges, Broad Jumps and Polar Bears.

    Stop 2: Lightpost 11s around the bus lot.  Exercises at each of the 10 lightposts around the lot starting with 1 jump squat and 10 box cutters shifting to 10 and 1 at the last

    Mosey to the back corner of Sparky’s Alley

    Stop 3: Donkey Kick Corner = 20 DKs OYO and 30-second wall sit.  Repeato x4

    Mosey to the track

    Stop 4: Dora on the Track.  Exercises were 100 merkins, 200 single count flutter kicks and 300 LBCs.  Run was a 100-yard sprint and back.

    Mosey a lap around the track and up to the tennis courts

    Stop 5: Progressive 4 corners on the tennis courts –

    • Corner 1 = 10 scorpion dry docks
    • Corner 2 = 10 sdds, 20 jump squats
    • Corner 3 = 10 sdds, 20 js, 30 single-count mountain climbers
    • Corner 4 = 10 sdds, 20 js, 30 single-count mountain climbers and 40 SSHs

    Run long sides; Lunge short sides

    Mosey back full-circle to the entrance

    Stop 6: 4 Lightposts — sprint (AYG) up the hill stopping at each of the lightposts for exercises: 10 burpees at the first, 20 hello dollies at the second, 30 2-ct freddy mercuries at the third and 40 squats  at the fourth.

    End of the tour – mosey back the cars for 4 MOM, including

    • ROF = hold six inches and do 10 heels to heaven when it is your turn
    • APDs
    • Cross-leg Lifts — WILSON COME BACK!!!
    • American Hammers at Honeymoon’s request and on his count
    • 30-seconds of Superman

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

    Announcements:

    • Wilson’s golf tourney – May 18th.  Find a foursome and get out there.  www.forethecause.org.
    • Talk of a HDHH starting at a driving range one Wednesday before Wilson’s golf tourney, followed by beers — Maybe Windy Hill or Independence.
    • Be on notice – Rosco Qs will include punishments for bad attitude and foul language.  Clean it up or do some extra merkins/burpees/etc.?  You’ve been warned!
    • Continued prayers out for those in our PAX or in our families dealing with difficult issues or hard times.  There is power in prayer and strength in numbers.  Keep it flowing!

    NMS:

    Great to have DK out to Timberwolf.  Strong foursome today. We pushed the pace hard and got a lot of work in.  Good job fellas.  Always a pleasure to lead such a motivated group.

    Have a great Thursday!

    No More Gumbo For You!

  • Rinse & Repeat

    No Q, and originally there were no repeats from last week.  Problem solved, rinse and repeat last week.  White Deer arrived without Johnsonville, and eventually Johnsonville LIFO’ed due to a faulty alarm.  A PAX  of 5 linked arms for another Thursday morning of clanging KBs, and here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 16 DQ
      • 25 helicopters
      • 10 2x merkins
      • 25 FM
      • 10 burpees
      • Run the bus loop
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • High pulls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • Lunges (4x)
      • Halos (3x)
      • American hammers (2x)
      • Weighted squats
    • Farmers carry the bus loop
    • Boat/canoe
    • COT with YHC taking us out

    Great work by the PAX today.  A lot of clipboarding/mumble chatter from White Deer, so it was an appropriate onboarding for Loose Goose.  Great to have him join us.  Do not be a stranger!  Also great to have HoneyDo throwing around his 35 lbs KB today.  Word of wisdom, do not leave your KB laying around in HoneyDo manor.  The M will have none of that.  You will never see it again.

    God is good all the time!

    Attila

  • Do we know our shapes?

    1, 2, 3, 4 PAX climbed out of their fartsacks and hoisted some iron.  Here’s how YHC remembers it.

    COP

    10 Don Quixotes    20 LBC’s   30 SSH   10 arm circles (small, big then reverso)

    20 mountain climbers   30 jump squats

    Mosey to bus loop for Opus’s graduation ceremony, where mumbechatter centered our need to create F3 lyrics for this hallowed ceremony.  Nice job Opus!  and you are hereby appointed to get the lyrics going.

    Mosey to back of the school and onto the track for 4 corners.  Start with 20 KB swings, forward lunge to 1st corner, 40 slingshots, side lunge to next corner, 60 lawnmowers, back lunge to next corner (interrupted by 5 pullups on the playground equipment), 80 goblet squats.

    Sit down on the track in a circle, backs to each other, and play pass the KB for a few minutes, first to your left, then to your right.  Do the hokey pokey and turn yourself around, cause that’s what it’s all about!

    Mosey to SF, 10 merkins, 10 situp presses, 10 figure 8’s, 20 halos and 20 good mornings to finish it off.

    Numberama, namerama, YHC took us out.

    NMS

    YHC has been hurting lately due to some disc irritation in my neck, so wasn’t sure how this morning would turn out.  However, seems like F3 and KB are good for my neck!   There was mumblechatter during the four corners that “there are no corners, what are you doing here!” as well as debate about the logic of backward lunges.  The PAX also complained about the extra walk around the school.  Thankfully YHC was able to ignore them with ease–practice makes perfect.

    Prayers go out to Mudface’s friend and his family, keep them and their son in your thoughts.

    Congrats again to Opus for moving up in weight….who’s next??

    As usual, I have No Idea what I’m doing.

  • Purple half tights

    10 strong posted in the spring rain this morning and here is how it went down.

    COP: SSH’s, Helicopters, Windmills, IW’s, Merkins, LBC’s Flutter Kicks, Squats,

    Pole Smoker Indian run : – 4 pole smokers run to the end of the lone pax holds 6 inches.

    Why don’t you just meet me in the middle : bear crawl to middle of the circle – 5 hand release merkins crawl bear back – polar bear to middle of circle 5 WW11’s crawl bear back – army crawl middle of circle – 5 clerkins – crawl bear back.

    Rusty Cage : partner up – 3 sets of 7 jerkins – 3 sets of 7 partner dips – 3 sets of 7  burp up’s

    Amp Theatre : 1 derkin 1 incline merkin each step to the top.

    Indian Run back to flag

    Ring of Fire – 10 merkins – pax hold plank.

    Mary : cross leg lifts – APD’s, LBC’s – 6 inches.

    The Story :  YHC rolled up in the rainy gloom planted the flag and decided against the original pipe loop plan – audible to plan B. The pax slowly rolled in right on time and we dived right in to embrace the wet  – it actually was not that bad out there. The pole smokers had us grunting as the cars passed us by. The pax was very friendly to the other group out there this morning – (were they working out)? Anyway that group thought of coming into the theatre when we were down at the bottom about to begin an exercise and they apologized and turned around – nope YHC did not say anything other than – this is our theatre ! Actually Hardywood and TYA might have scared them off early as they tried to EH one of the folks running around out there. Rusty cage was a hit and a big finish with a long ass 6 inches made for a great start to the day. As we circled up TYA says – hey see I found my purple shorts ? Man where  have these things been – if you haven’t seen these yet you will be going on Amazon to purchase some as soon as you do – although not everyone can pull the purple shorts off – way to rockem TYA!   Excellent job guys – thanks for letting me lead – way to push..

    Announcements : TOOLBANK – see Viral !     Wed night hill run – come on out.. Thoughts and prayers for Hardywood’s  brother – Kubota took us out !

    See y’all in the gloom..

  • A Quartet with a Little Something for Everyone

    4 PAX showed up on a rainy Wednesday for a little fun with logs, tires and a hammer

     

    Warm Up:

    SSH IC x 48

    Cherry Pickers IC x 10

    The Hillbilly -> YeeHaw IC x 10

    Pick up some coupons and mosey to the track.

    Workout:

    9 minute run OYO – Distances varied from 1 mile for YHC up to 1 and a 1/2 for Tobit and Rosie

    The Lumberjack Circuit: 45 second at each station back-to-back

    Overhead Press

    Tire Flip

    One arm row

    Curls for the girls

    Skull-crushers

    Sledgehammer to the tire

    Indian Run for a lap

    Another Lumberjack circuit

    Face-off with a partner and push each other blocking sled style, the first one to push the other 10 yards back wins

    Another Lumberjack circuit (Last one so make the sledgehammers count!)

    Mosey back to the flag and everyone gets a shot at the focus mitts.

    COR – NOR – COT

    Announcements:

    Wilson’s Golf Tournament – Suggestion to get together before that occurs to hit a few golfballs.

     

    YHC was glad to Q this fine group of men on a rainy day.  As the Q YHC instituted a punishment regimen for un-wholesome talk.  Our verse today was Psalm 19:14 “Let the words of my mouth, and the meditation of my heart be acceptable in Your sight Oh Lord my strength and my Redeemer.”  All that was heard was good natured mumble-chatter that was G – Rated, Outstanding.  Tobit corrected YHC about adding an R to his name.  I took that opening to remind folks that Rosco ends in an o not an e.  I really learned “Don’t mess with Gumbo!  He is stout on the pushing and hit the focus mitts like a champ, elbows in, hands up, quick and always on target, nicely done.  It is always a pleasure gents.

     

  • The Naturalist

    What?  No rain?

    What was supposed to a certain downpour held off for this illustrious group of ten to get a few miles in.  Only takers were for 5 and 6 miles.

    The Routes:

    Up the main entrance to taking Gateway/Campus/Towana to Three Chopt and the Henri access road.  5s turn on St Christopher’s and 6s go to Grove and a left on Granite with both coming out on Patterson.

    West on Patterson to Westham Pkwy and take a left and then another left on University Dr.  Through the woods and around the lake.

    NMS:

    It was great running with Taxi Cab today and glad to see him resist the urge to taper post CSAUP.  EF Hutton reeled us in midway through the run with a cadence that sounded like Dutch’s (Yes, YHC can recognize the cadence of those who typically pass me.)  Swiper was looking strong despite getting over the flu.

    All runners resisted the urge to perform Tron squats in Fudd’s front yard.  However, TYA spotted Wedding Singer in or near the creek.  Bird watching?  Looking for tadpoles and crawfish?  Taking in the sights?  Or perhaps a time of reflection.  One may never know, it is earth day after all.

    As advertised, the 6 mile route was 0.08 short while the 5 route was spot on.  I will make sure the disappointed 6s get a little more on Friday.

    Announcements:

    • Swirly offers a service to turn white shirts into a fashionable grey color which involves putting them through a boot camp.  (Yep, it was a slow day for the mumble chatter.)

    Time to Taper,

    Lockjaw

     

  • I hate it but I love it

    7 of Richmond’s best beat the fartsack this morning, hoping to not watch the puddles gather rain… Shovel flag planted around 0523, laminated LH card located, and the PAX took off at precisely 0530 to tackle the gloom.

    THE THANG
    Mosey to north end of track near snack pavilion, disclaimer, COP:
    – Russian Soldiers x20 IC
    – Russian Kickbacks x15 IC
    – Helicopters x15 IC
    – IW x15 IC

    Mosey to south end of track near the road. Intro the Lucky Horseshoe. Set the timer for 33 min, and PAX complete as much of the following as possible during that time:
    Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap, no exercises at the end

    Mosey to shovel flag for COP/Mary:
    Plank
    Back plank
    Freddie Mercury slow IC x20
    Superman

    MOLESKIN
    Kudos to Offshore, who came within about 20s of completing the full menu. Way to kill it! That’s almost 2 full laps of improvement from March – incredible.

    YHC was slightly surprised to see head nods from all after asking the PAX if they want to do this again in May. This workout is easy to have a love/hate relationship with – the laps get longer… and then they get shorter and you think you just might be able to squeeze another in if you push a little harder. YHC likes doing this regularly, but thought the PAX might say – “You don’t like my point of view, you think that I’m insane… Its not sane… It’s not sane.”

    Capture of laps completed as baseline for future LH iterations (please correct if wrong, the iPhone voice memo didn’t work): HoneyDo 8 + part run, Mr. Holland 8 + part run, Seymour 8 + part run, Offshore 9+ most of run, Vinny 7 + part of run, Attila 7 + part of run, Loose Goose 7 + most run, 13 IP lunges short of 8.

    ANNOUNCEMENTS
    F3 RVA shirts (2 designs) available for order between now and 4/30. Lab Rat is closing an order today to combine shipping, so reach out to him ASAP if you’d like to add to it. See https://backblasts.f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/ for details

    WEST END weekly lunch starts back up next Friday 5/4. Location: TBD (HoneyDo?), time: high noon.