Category: Richmond, VA

  • The Unspoken Things

    Eleven relatively on-time steeds plus three early birds convened post-run to celebrate this week’s RAMM.  Routes were given to a small group while others filtered in:

    The Route
    Everyone work their way over to Monument.  West on Monument to Willow Lawn. Left on Willow Lawn then right on Patterson.  Left on Libbie then left on Grove.  Back to the VSF.

    4 milers went up Commonwealth to Monument.
    5 milers went east on Grove to Hamilton to Monument.
    6 milers went east on Grove to Cleveland to Monument.

    Numbers, names, announcements, and YHC took us out.

    Moleskin
    Chatter was lively in the 6 mile crew today with many questions centered around the CSAUP and its potential next year.  Phonics was keen to identify the luck we had in avoiding the NASCAR event this weekend.  That was not on YHCs radar when the date was picked.  That could have made Meadowbridge that much more interesting.

    About half the PAX strolled in right at 5:30 and YHC did not feel compelled to repeat himself as representation was had from 4, 5, and 6 milers.  Hope everyone found their way accordingly.

    I will state that the 6 mile route was clocked at 6.00 miles on the garmin this morning.  I can only assume the other routes were equally as perfect.

    YHC is extremely thankful for being dragged out to F3 three years ago.  It’s a great story if you haven’t heard it and I’m thankful to Fudd for the persistence.  There are times I reflect on the people I know and the things I have done and realize none of them would have happened had I not discovered this group.  We rib each other constantly and push our physical abilities into new territories.  Sometimes I think the biggest benefit of this group are things we don’t talk about on a regular basis.  Sure, we make each other better by pushing ourselves to new heights but there is more to it than that.

    My previous circles of influence were family, work, church, and perhaps my neighborhood.  If we didn’t share one of those circles it was unlikely an interaction would stick.  F3 is a new circle for me and it’s broader and more diverse than I expected it to be.  The F3 circle isn’t really a circle.  It looks more like our CSAUP route than a circle, weaving through different cross sections of age, industry and beliefs.  It’s those unspoken things that I think about from time to time and I’m thankful for all of it.

    Announcements
    – Dopile tshirt orders open to the end of the month
    – Extra CSAUP tshirts available for those that want one.  I have a few M/L left.  No Schmediums.
    – Colonial relay is off!  Think about them as they traverse the roads from Cville to Wburg.

    Splinter out

  • “What you got in mind?”

    YHC arrived this morning to Virgin Q and Virgin post for Timberwolf with Rosie and Tuco waiting. Bobber arrived with a few minutes to spare and Honeymoon came in hot and solo for New Market nano region. Shovel flag planted….yes YHC finally made his…..and 5 PAX members escaped the fart sack for a YHC Q with a dreaded exercise as a common theme for the Q. 0530….mosey time. Headed toward the tennis courts with Rosie asking YHC, “What you got in mind, Flatline?” YHC responded, “The track?” YHC immediately thought, “Our my thoughts that obvious?” Or Rosie has seen enough Q’s from YHC to know.

    PAX ran 1 lap around the track to COP on the soccer field: Don Quixote x 10, Helicopter x 11, Copperhead Squat x 12, Imperial Walker x 13, Flutter Kicks x 14, LBC x 15.

    Burpee Mile: 12 burpees, one lap and repeat x 4 for 48 burpees and 1 mile run.

    Mosey to entrance of Timberwolf for Burp Back Hill: Partner up. Partner 1 runs backwards up the hill, turns at cones and runs downhill facing forwards back to start, while Partner 2 performs burpees, switch, repeat for total of 100 burpees.

    Mosey to tennis courts, 4 corners: x 10 Squat, x 20 SSH, x 30 LBC, x 40 Mnt. Climbers and reverse back down. Run length of the courts and crab walk or bear crawl on the sides. Mosey to soccer field with Honeymoon stating ,”the flag is the other way.” Not yet buddy, we have more time.

    50 yrd sprints with 5 burpees for length of the soccer field and back=x4, 50 yrd sprints and 20 more burpees. YHC was informed that there was a gate at tennis courts so no need to run around them again. YHC obliged and through the courts back to the flag with 1 minute to spare.

    Ring of Fire: 10 merkins each and time’s up!!

    Number-ama, Name-r-ama, and Announcements: CSAUP for next year. Find a team. Good luck to Tuco today and his interview with HCA! YHC took us out.

    NMS:  Rosie officially has YHC understood….like my big brother but YHC is older! Burpees are just awesome and terrible at the same time. Tuco, glad to see you again and YHC hopes everything works out soon for you and your family and you are in RVA permanently!! Honeymoon, thank you for intel on tennis courts and the gate! Tell Marmaduke YHC said congrats and hope all is well! Yes, YHC is competitor but no anger……all heart and this morning PAX tried to get it all out!!

    Gentlemen, thank you for following and have a super blessed day. Only those who post understand!

    Loud and Proud!!

    Flatline

  • The Simpsons

    Fourteen reruns and 1 brand new episode (FNG) descended on Mary today for a Splinter led themed beatdown.  After a short mosey halfway around the track we circled up for some fun that went something like this:

    COP
    The Homer – 15x modified helicopters, reaching around Homer’s spare tire at mid-waist
    The Marge – 10x jump squats, trying to touch the top of Marge’s hair
    The Lisa – Lisa likes perfection so we followed along with Saab and did 15 or so Don Quixotes
    The Bart – On your six, with a marker between your toes, flutter kicks pretending like you are drawing Bart’s haircut.  20 or so of those
    The Maggie – Maggie does nothing but make a sucking noise.  Burpees suck so we did 10 of them OYO.

    The Thang
    Short mosey over to the long edge of the tennis courts for a little Simpson’s trivia.  What is Homer Simpson’s job?  Someone quickly replied Safety Inspector for Sector 7G.  YHC decided to go nuclear on the next exercise.  Bear Crawl 1-2-3.  Partner up where one partner bear crawls to the net and back while the other performs exercises.  100 merkins, 200 LBCs, 300 squats.  Plankorama when done.

    Circle up for the next section of trivia.  According to Homer, what is the cause of and solution to all of life’s problems?  Two Can sort of guessed it with beer, but alas it is alcohol.  In F3 the cause and solution are burpees.  So we did 10 minutes of them.

    Quick jaunt over to the wall for triple check with a brief explanation that one of YHCs favorite episodes is Homer at the Bat.  Baseball, triple, get it?  Explanation cut short and focused on triple check: donkey kicks, plank, karaoke.

    Speed round lap of catch me if you can with 1 partner running backwards while the other completes 10 merkins and then runs forward to catch up.  One lap then Al Gore for the six.

    Mosey back to the flag for numbers, names and YHC took us out.

    Moleskin
    YHC hasn’t done a themed workout in a while, well, if you exclude March Madness.  Looking at the calendar YHC was reminded of the introduction of The Simpsons on April 19, 1987 on the Tracy Ullman Show.  Seems like a fitting tribute.

    Homer at the Bat is arguable one of the top 5 Simpsons episodes of all time and one of YHCs favorites.  Homer leads a team of misfits through an undefeated season in the corporate softball league with his “Wonder Bat”.  In the championship game, naturally against the Shelbyville nuclear power plant team, Mr. Burns decides he is going to hire a bunch of professional baseball players in made up jobs at the plant so he can cement his win.  Through a series of very comical errors and misfortunes all of the professional players are injured or cannot play thus leaving the original team.  All with the exception of 1.  Darryl Strawberry can play so Homer sits out.  I won’t ruin it for anyone that wants to watch the end.  If you need the DVD just let me know.   Baseball led me to the triple check, thus the long winded story.

    Catch em if you Can is another great but somewhat obscure Simpsons episode.  Homer and Marge trick their kids into staying home on a vacation instead of visiting family out of town.  Instead, Homer and Marge decide to hit up Miami Beach, AC and other venues.  Bart and Lisa find out and decide to chase them around the US.  The perfect satire of the typical American family.  Our tribute to this was catch me if you can.

    YHC had a few other references planned but somewhat glad we didn’t get to them as I cherry picked the things that I really wanted to do.

    Anyway, hope the PAX enjoyed the trip down memory lane.  Kudos to whomever it was that pulled the Sector 7G reference.  A true fan!

    Splinter out

  • Two for a 5k

    Two warriors showed up for Roller Coaster on Wed night and here is how it went down.

    Two long laps = 5k = Boom !

    Spit’s last run before the Colonial – nice and easy baby! Best wishes to Spit , Screendoor, Dreamliner and the rest of their team as they all run this weekend – we will be thinking about you guys – go gettem !

    BRR is coming up fella’s – come on out to the Wed hill run – it’s a great way to train !

    See y’all in the gloom…

  • Just 45 Minutes

    Consistency and discipline builds strength.  Three loyal members of the PAX linked arms for another Thursday morning of clanging KBs, and here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 25 helicopters
      • 10 2x merkins
      • 25 2x LBC
      • 15 pickle pounders
      • 10 burpees
    • 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
    • COT with YHC taking us out

    Great work by the PAX today.  A lot of clipboarding/mumble chatter between J’ville and White Deer, but all in all, it was a long 45 minutes.  There was no way YHC was going to get confused and stretch this 1 hour.  Enough pain in 45 minutes of this beatdown.

    God is good all the time!

    Attila

  • A lonely SOT, but we still had fun

    2 brave souls, YHC and Tobit showed up at SOT for 45 minutes of non-stop fun.

    Warm up:

    SSH

    Cherry Pickers

    Hillbillys

    Focus Mitts (I remembered they were in the trunk, so I decided to put them to some use.)

    Mosey to the track and one lap.

    ‘Murcans and LBCs

    WORKOUT

    Interval runs 30 sec on 30 sec off x 5

    Dips, Suzanne Summers, flutter kicks, Alabama Prom Dates, ‘Murcans

    Back to interval runs x 5

    Curls for the girls using hurdles IC x 10 (2 sets)

    Overhead presses with the hurdles IC x 10 (2 sets)

    Mosey back to the flag for another round of focus mitt training (1-2-3-4 jab, cross, hook, upper) (WILSON!!!, WILSON!!! I’m sorry WILSON, come back for some more focus mitts Wilson – must be read just like Tom Hanks delivered it)

    COT

  • Shakedown is the new Swirly

    Fifteen came out to WDOG, 14 would finish and all were left to wonder on the way to the COP “where is Swirly”

    COP –  SSH, Don Qs, Merkins, Flutterkicks, Scorpion Kicks. Head to Rusty Cage

    Partner Up- 60 Burp-ups and 100 Dips while 1 man ran up towards Carillon and back.

    Head to Bermuda Triangle. First time 20 Heels2Heaven, 30 WWII situps, 40 Flutterkicks. Next round increase by 10. Head over to Amphitheater for Box Jump Escalator. Audible called around step 11-12. Back to flag for some Mary then close with RoF. BT, after some cajoling, took us out.

    NMS – The PAX were treated to an unusual sign upon entering the AO. A Toyota 4Runner was in Big Blue’s spot with no Swirly to be found. It seems our buddy is getting his oil checked today so no WDOG for him, good luck.

    We started with an FNG, via Mr Holland, but the initial Burp-Ups were too much. Hope to see him back out soon, maybe come back for a TYA Q to ease you in to the difficulty of the Gloom.

    Apparently YHC is the only one who likes Scorpion Kicks. Burp-Ups took some time and Dips continue their comeback as a fan favorite. The Bermuda Triangle burned up theabs, but not for Hardywood. He can do WWII situps faster than YHC can do LBCs.

    Lastly after the beatdown Vinny shared he is down 20 Lbs in the 7 weeks since he started posting. Amazing stuff and a testament not only to F3 but also to what you can do when you fully commit to bettering yourself. Can’t wait to see how much strong you get brother.

    Announcements – Slurpee has breaking bread this Sunday and could use 1 more Pax.

    Silent Assassin signing off.

     

  • The Three Amigos

    Image result for the three amigos

    The Three Amigos climbed out of their FS to enjoy another edition of MANNDate

    This how it went down:

    COP (In Honor of YHC and F3 Hampton Roads running in the Colonial 200 this weekend)

    • 20 SSH IC
    • 10 DQ IC
    • 10 Helicopters IC
    • 10 Finkle Swings (Right Leg) IC
    • 10 Finkle Swings (Left Leg) IC
    • 10 Dolly’s IC
    • 10 Merkins IC
    • 20 LBC’s IC
    • 20 Goblet Squats IC
    • 10 Bob and Weave IC
    • 10 Half Kneeling Press (Right Arm) IC
    • 10 Half Kneeling Press (Left Arm) IC
    • 20 Good Mornings IC
    • 10 Small Arm Circles Forward IC
    • 5 Big Arm Circles Forward IC
    • 10 Small Arm Circles Backwards IC
    • 5 Big Arm Circles Backwards IC
    • 5 KB Burpees OYO
    THANG

    Mosey to the bus loop

    The Beast

    6 reps of each exercises stopping 6 times around the loop. Exercises were as follows:

    • Slingshots
    • Halos
    • Sit Up Press
    • Overhead Press
    • Snatch
    • KB Swings

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

    MOLESKIN

    Main plan for today, no running (Wilson you would be proud). YHC arrived at the AO around 5:25 to find Mudface the lone car waiting. At 5:29 it seemed that YHC and Mudface were about to have that awkward time during the COP. Lucky at 5:30 Yard Sale came rolling in.

    The Finkle Swing brought about a new challenge in regards to balancing. But the end of the second set the PAX seemed to get the swing of things.

    Mumble chatter was solid throughout the workout. Mainly focusing around the CSAUP last weekend and questions regarding YHC’s race this weekend.

    ANNOUNCEMENTS

    Dogpile and Mosey On shirts now available for pre order on F3 Gear website. Lab Rat is taking orders from anyone that doesn’t want to pay shipping. He is places his order this weekend so reach out if you are interested. Pre Order will be available till  4/30. See Pre Blast for more details

    SPIT ON THAT!!

  • Will this COP ever end?

    Six brave men stepped onto the grounds at Atlee High School this cold April morning.  This is what transpired:

    COP

    • 20 SSH IC
    • 10 Helicopters IC
    • 15 Don Quixotes IC
    • 10 small, 5 big Arm Circles, Reverso, IC
    • 5 burpees on your own
    • 10 Ball Dippers – IC
    • 10 Angled Knee Jumps – IC
    • 5 Merkins, IC – Hold Plank
    • Drop to 2 inches – 5 Merkins from 2 inch position IC
    • Return to normal Plank – 5 Merkins IC
    • 10 Mountain Climbers – IC
    • 20 Freddie Mercuries – IC
    • 20 LBCs – IC
    • 5 Burpees – On your own

    Mosey to Chickahominy track

    Triple Check

    • Inverted Alabama Prom Dates Dips
    • Freddie Mercuries
    • Run across football field and back

    Mosey to Playground

    For 10 minutes – 5 pull-ups, 10 Merkins, then either 15 Squats or 10 2-count Lunges/Ball Dippers

    Mosey to football field

    Triple Sprints – In groups of 3 – One person sprints 50 yards then 2nd person sprints back.  The 3rd then sprints.  After every sprint, do 5 burpees.  Do a total of 5 sprints.  When the last partner completes the burpees, bear crawl to the middle.  Then hold plank and do 10 Merkins IC.

    American Indian run back to flag.

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

    NMS

    YHC had not lead a workout since September.  It was obvious that the rust had to be cleaned off during the COP.  For that reason, the COP kept going until YHC felt that his cadence counting had returned to his late summer 2017 form.

    The only observation from today’s workout was that Lab Rat commented about YHC’s ability to talk during pull-ups.  This is an exercise that Lab Rat apparently has not mastered the ability to talk.

    It was an honor to lead such a fine group of men today.  Anytime the PAX total is divisible by 3, it allows for many great exercises.

    Announcements.

    Dogpile and Mosey On shirts now are available for pre-order.  If anybody would like to save shipping, Lab Rat will be putting in a purchase this week and will gladly do a bulk order.  Contact Lab Rat directly with your exact order for this. For more information, visit  https://backblasts.f3rva.org/2018/04/16/dogpile-and-mosey-on-shirts-now-available-for-pre-order/

    Congratulations F3 RVA on the CSAUP from this past weekend.

    Good luck to SPIT and the Hampton Roads team at the Colonial 200 this coming weekend.

    Phonics Out!

  • The Hard Way comes to SOJ

    11 men said no to the FS and posted for a beatdown that went something like this:

    Run a mile

    The Hard Way

    Round 1 merkins

    Round 2 Merkins and lunges

    Round 3 Merkins, Lunges and CArolina Dry Docks

    Round 4 Merkins, Lunges, CArolina dry Docks and Squats

    Round 5 Merkins Lunges, Carolina Dry Docks, squats and WWII

    Round 6 Merkins Lunges, CArolina Dry Dock, Squats, WWII and Burpees

    Each of the rounds consisted of completing these exercises at the 25, 50 and 75 yd line-Beast Style

    Run around perimeter of complex to BBALL courts for 5 minutes of suicides.

    COT where YHC took us out with a quick prayer.

    NMS – This workout pushes each and every PAX member and each and every PAX member pushed back harder.  Way to crush it this morning gents and for allowing me to come SOJ and lead.  Busy day today=Quick BB.

    I am missing someone from the PAX (my phone did not record-operator error or DK was rushing me)  HELP PLEASE !!!