Category: Richmond, VA

  • The Golden Corral of Workouts

    A legal eighteen came for the unlimited buffet of workouts this morning.  YHC opened on time ready to serve the hungry.

    Mosey to the front of the school for COP.  Quick inventory of wounded and injured.

    • 10 burpees OYO to quiet the mumble chatter between Saab and Swirly discussing aches and pains
    • SSH
    • Helicopters
    • Crabcakes
    • Imperial Walkers
    • Russian Soldiers

    Off to the side of the school for Lindsays: Dips and Donkey Kicks

    A brief stroll to the back of the school for Triple Check.

    • Partner 1 – Karaoke to the fence and perform three burpees.  Karaoke back.
    • Partner 2 & 3 – Plerkins

    Line up on the school wall for a Line of Fire Chicken Peckers; 10 reps.

    Mosey back to the field for B.O.M.B.S.

    • Partner 1 – Run the length of the field and back
    • Partner 2 – 50 burpees, 100 SSH, 150 merkins, 200 LBC, 250 squats

    PLT – 3 sets of 20 reps

    Indigenous people run back to the VSF.  YHC took us out.

    Moleskin

    Good use of the AO today, spending a little time here and there.  Saab was full of mumble chatter, even after the burpees.  The zenith being his proclamation that “he smells chicken peckers” when YHC instructed the Pax to line up on the wall.  Interesting.

    BOMBS never disappoint the crowd, mixing in some abs at the end to counteract the holiday cheer.  Speaking of cheer, it was great to grab some coffee with the Pax post workout.  Hardywood is already scheming up adventures for the Pax and 2.0s in the new year.

    Announcements:

    • Book signing will be in the new year.  Hardywood will notify when it is time.

    I hope everyone has a Merry Christmas, Happy Holidays, and New Years.  Stay safe for those traveling and come back with great holiday stories.

    Time to Taper,

    Lockjaw

  • 199 + MANNDate =

    6 Warriors of the Ville came in hot and ready to get your bells on for YHC’s 200th post of the year

    The SF was planted, the extra bells were laid out, and the PAX got to work.

    This how it when down

    COP (ALL IC) – SSH, Helicopter, DQ, LBC’s, Crab Cakes, Merkins, Arm Circles

    THANG

    Grab your KB head to the opposite side of the parking lot next to the school sign

    The Somewhat Suck – 5 exercise stations and 1 rabbit who while wearing a 30 lb weighted ruck sack, lunged to the end of the parking lot and back (about 15th of a mile). When the rabbit returned, everyone switches to the next station.  Exercise stations were:

    1. KB Swings
    2. Halos
    3. Goblet Squats
    4. Cleans
    5. Turkish Get Up

    Four Corners – To celebrate YHC’s 200th post in 2018 the PAX completed the following

    • 50 Rows
    • 50 Goblet Squats
    • 50 Merkins
    • 50 Sit Up Presses

    hallelujah carrier between the short corners and around the world between the long corners

    Mosey to the SF

    KB Dying Cockroach – While in the cockroach position, hand your KB to your partner who is holding their hands up, reach turn the start position, reach back up for KB and return back to start. This equals one rep. Complete 10 each.

    Numberama, Namerama, and Announcements. YHC took us out

    MOLESKIN

    YHC thought he may have to go lone wolf today and was ready to grab the ruck sack while at 5:29 the rest of the back started to roll in.

    Great to have Rounders out for two in a row and showing us all up with is massive KB

    Thanks to Gumbo for the idea of “The Suck” and to Carpenter to give it the name “Somewhat Suck”. Also YHC can’t count since first he only called out 4 exercises.

    It was great to be back out at MANNDate. Since YHC normally leads a bible study on Wednesday, he hadn’t been to out on that morning since early September. Couldn’t have been a better place to get in number 200.

    ANNOUNCEMENTS

    • Breaking Bread this Sunday – Get with Spit if you can help out!

    SPIT ON THAT!! 

  • Short Loops

    4 studs posted for the Hill run this evening and here is how it went down.

    Husky – 1+miles – short loop

    Kubota – 2+miles short loop with a ruck!

    TYA – 5 short loops – was flying this evening – way to go dude = 4 miles

    Swirly – 5 short loops – 4 miles

    Great job guys – beautiful night for a run. Thanks for bring me some water TYA! Thanks for taking us out Husky – awesome job.

    See ya in the gloom…

  • Spreading Some More Holiday Cheer

    Six SOT regulars, still filled with holiday spirit, emerged in the very chilly gloom this AM. Most of the PAX remained in their heat-filled vehicles right up to 5:30.  Gumbo might even have been taking a pre-beatdown nap.

    Here’s what went down.

    Mosey to the front of MMS for COP:

    SSH x 25

    DQ x 15

    LBCs x 25

    Arm circles x 15 (10 small, 5 big)

    Advent Calendar:

    At each numbered door (1-25), perform the called exercise (x door number).

    Days 1 – 5: Burpees

    Days 6 – 10: Merkins

    Days 11-12: WWIIs

    Days 13-14: Plank Jacks

    Days 15-16: Donkey Kicks

    Days 17-18: Box cutters (in cadence) (Door 18 doesn’t seem to exist anymore…just a bricked up hole in the wall that we assumed used to be door 18)

    Days 19-20: American Hammers (in cadence) – Christmas surprise at Day 20 (there’s doors 20A and 20B…that’s double the Christmas fun!)

    Days 21-22: Flutter kicks (in cadence)

    Day 23: Merkins (putting in some solid effort as the big day approaches)

    Day 24: The reindeer are released and need to stretch their limbs (PAX takes a lap around the school and meets back at door 25)

    Day 25: Jingle Balls (check the exicon…it’s there). This 4-count exercise was definitely a crowd pleaser.

    Christmas Victory Mile:

    Having made it to Christmas day (and completed delivery of all the presents), it was time to take some victory laps. Mosey down to the track.

    Round 1: 25 monkey humpers, sprint a lap

    Round 2: 25 monkey humpers, 25 Alabama prom dates, sprint a lap

    Round 3: 25 monkey humpers, 25 Alabama prom dates, 25 Rosalitas, sprint a lap

    Round 4: 25 monkey humpers, 25 Alabama prom dates, 25 Rosalitas, 25 SSHs, sprint a lap

    Mosey back to the parking lot.

    Numbers, Names, Announcements, YHC took us out.

    Announcements:

    HDHH (today!) at SOJ Capital Ale

    Marmaduke is still collecting coats (help him reach 100)

    Hardywood’s daughter’s book signing postponed until after January.

    NMS:

    YHC was inspired by Rosie’s festive beatdown yesterday and took it upon himself to fill the often empty SOT spot on the Q sheet. With so many numbered doors as MMS, it was almost too easy to decide on an advent calendar theme.  Making our way around the school, it is not that hard to find yourself in a dark corner with a camera pointed at you.  Bullseye wondered if his son would be called to the principal’s office today with questions as to why his dad was lying on the ground with a bunch of dudes in the dark making humping gestures.

    The PAX destroyed the advent calendar and just like that, Christmas was here and gone. In fact, the calendar exercise went by waaaaaay faster than YHC planned. Somehow, it went much slower in YHC’s head. With some time to kill and hearing a few PAX “grumble” that any Tobit Q is not complete without a decent run, we headed down to the track for the Christmas victory mile. YHC aims to please.

    As Rosie said yesterday, enjoy this time of year, and don’t take it for granted.  It will be over before you know it.  Look for the peacefulness of the season…it’s there…I promise.

    Here’s one of my favorite prayers (felt appropriate to share during what can be a hectic time of year for many):

    “God, grant me the serenity to accept the things I cannot change; the courage to change the things I can; and the wisdom to know the difference.”

    Peace…I’m out!

     

     

     

     

  • F3 Finishing School

    19 fine young men ready to enter society posted for F3 Finishing School. The air was rarefied, and the links were cuffed. Shall we…

    Coat Check: Helicopters (12) / Invisible Jump Ropes (12) / SSHs (12)

    Mingling: Jacob’s Ladder Clock Work with Merkins (10) and WWIIs (10) at each hour. Mix them all in back and forth – side to side – in the amphitheater parlor.

    Social Graces: Triple Check on stage. Timer has 20 / 15 / 10 Jack Ass Merkins. Gentleman 1 holds elbow plank while gentleman 2 performs kneeling air presses.

    Etiquette: Bottom step of amphitheater – 1 dip. Run to the top and back down to step 2. Two dips. Repeato to the end. Dessert silverware goes above the plate.

    Manners: Mary style. 105 flutter kicks in cadence. 25 arms above the head. 25 arms to the side. 25 arms up at 90 degrees. 30 regular. Merkins Ring of fire – 10 each. 12 burpees OYO.

    The Receiving Room/Social Convention: A reading of 2 minutes of American Hammers by Hardywood*

    Bodos took us out.

    Announcements: No Hardywood 2.0 book signing in 2018. Big things to come in 2019. HDHH today at Longwood. See the Southside guys for the dorm code.

    NNMS: Lots of folks on the mend today. Stay healthy boys and remember, push yourself, don’t hurt yourself. F3 is a cult – I mean ultra marathon – keep drinking the Kool Aid. Stay in for the long haul. Clockwork WWIIs were an interesting twist. Eleven and twelve o’clock turned into an F3 slip in slide, but only good times were had. Today’s video works are an ode to an epic countdown performance – and it was a performance – by our pal and resident Swede, ABBA. He’s a solid dude, and always puts up with our Swedish Chef wise cracks. Love you ABBA. Way to push today fellas. We packed in a lot, and y’all crushed it. *YHC tried to gift everyone 2 free minutes, but Hardywood wasn’t having any of it. Denying the host is a big no no, but in this case, we’ll graduate Hardywood anyway. Atta baby! Consider yourselves all forever Finished.

    Race Ipsa Loquitor – The Beat Down Speaks For Itself

  • I’m a Giver

    26 Christmas spirit loving PAX from all the regions of F3RVA made the trek to NoToll for YHCs 4th annual 12 days of Christmas beatdown with the Ghost Flag up for grabs.  For as cold as it was this morning the PAX were out of their warm vehicles early to see what everyone else had in store for Christmas spirit wear.  Vinny went all out with snowflake lights and Rudolph’s red nose head lamp, Hutton was adorned with gift tags and bows, Shakedown brought his A-game with the Zombie Christmas sweater.  Vinny, being the inclusive person that he is, stated there are no “ugly” Christmas sweaters, believing they are all beautiful in their own way.

    Let’s get to it. Mosey to the parking lot, no FNGs – Disclaimer and an abbreviated warm-up of 12 SSH, 12 Helicopters and 12 Imperial Walkers.  On to the main event

    12 days song workout style – 1, then 1 and 2, then 1, 2 and 3…until we get to all 12.  Exercises were as follows:

    • 1 – Dozen LBCs
    • 2 – Field Sprints (across and back)
    • 3 – Diamond Merkins
    • 4 – Imperial Squat Walkers
    • 5 – Burpees
    • 6 – Dips on the bench
    • 7 – 2-count Lunges
    • 8 – Decline Merkins
    • 9 – American Hammers
    • 10 – Flutter Kicks
    • 11 – Crunchy Frogs
    • 12 – Broad Jump Burpees

    Mosey back to the flag with some time to spare – Peter Parkers, Merkins, Plank Jacks, Merkins, APDs.

    What can I say, YHC’s a giver and there’s nothing like the gift of some fellowship along with a solid beatdown.  Great to have a large crowd out this morning, a good mix of first timers and repeats for the 12 days and I believe there were 3 that have had the pleasure of all 4 years.  DK, EF Hutton and Singer I think.  Happy to see DK out since he’s been laid up with a back injury recently, hope this didn’t set you back.  Reports are that Circle K made it home despite not being able to go above 40 mph.  He might be getting a new car for Christmas.  Great to meet Yard Sign who may not be Vinny’s personal chauffeur.  Hardywood needed clarification on how to do some of the exercises after a few rounds, so that must be why he was finishing before everyone else.  Say what you will about Mr. Roper, and you can say anything on here since we know he doesn’t read the backblasts, but the man is excited about an SOJ HDHH.

    The ghost flag was up for grabs this morning and the Regional breakdown is as follows:  SOJ was not going to retain it, this was predetermined; Richmond Proper had 4 PAX with top point getter for Christmas spirit; Tuckahoe had 2 PAX with both gaining the Christmas Spirit bonus points; DaVille had 1 PAX member that drove long distances at less than 40 mph to get there.  The Q along with the Ghost Flag holder, Shakedown, tallied the points, did a detailed statistical analysis (thanks to Tobit and Offshore) of the results and determined that Circle K takes it home with the extra points awarded for the distance traveled at low speeds.

    Announcments – quite a few, read on:

    • Recall’s wife had gall bladder surgery over the weekend and is recovering at home
    • Gumbo’s daughter’s MRI results came back clear
    • An F3 Raleigh PAX member requested prayers for his father Tim Dawson, going into heart surgery today
    • Marmaduke is collecting coats until the end of the year, he’s up over 90 total.
    • Hardywood’s daughter’s books have not been delivered so the book signing will be postponed until after January.  Look for more info later.
    • That postponement opens the evening for all available PAX to hit the HDHH if they want to make the trek to the Midlothian Capital Ale House tomorrow evening 530pm – ?
    • Flatline urged the PAX to look up CAVU in reference to George HW Bush, lots of stuff on it but here’s a headstart for anyone interested.  http://www.flagguys.com/cavu.html

    Fun times this morning, thanks for playing along and joining me.  Enjoy the day, enjoy the season, don’t take it for granted.

    Everything is coming up Rosie.

  • The River Loop de Loop

    Three common folk of River Run attended a cold 36 degree morning.

    Route – 2 mile loop to river and return up around rear bus loop. Repeat once for 4 miles (ish), twice for 6 miles.

    Moleskin – great job men. No Q on the sheet, Rosie asked YHC for a recommendation and the River Run was advocated (yes the route where you actually see the river). Some good conversation early on as Rosie held back with Bullseye and YHC to discuss holidays and owl attacks. Finished with 4.5 as we added a trip up to Huguenot and back around the bus loop at the end. YHC thought to name this workout the Horizontal Loop de Loop but would that have sounded borderline inappropriate? Trick question, there are no borders or inappropriate conversations in F3.

     

    -Singer

  • Meters? This is America!!

    On a seasonably cold morning, 8 hardened athletes and yours truly showed up for a good workout.  And I think they got one!

    Warm up:  22 side-straddle hops (in honor of the Jets moral victory of scoring 22 points against the Texans last week, yes they lost but it was close), 12 forward arm circles, 12 reverse arm circles, 15 Don Quixotes and 20 Freddie Mercuries.

    First Exercise:  Run 1/4 of the track (which I deemed 100 meters to which Attila said Meters this is America!) so that changed to 100 yards then do 22 merkins, 1/4 of the track do 22 2 count mountain climbers, 1/4 of the track do 22 merkins and the last quarter do 22 2 count mountain climbers.

    Second Exercise:  Same as the first exercise but with 11 burpees at each quarter of the track.  this one elicited a few groans.

    Third Exercise:  Traverse the swamp to get to the jerkins bar.  Do three sets of eight hold at the top jerkins.  I don’t think everyone got the hold at the top part.  Oh well!

    Fourth Exercise:  PLTs – 100 between yourself and your partner

    Run around the track through the parking lot and do the 5th exercise which was groups of 3.  One will do a wall sit, the other do tricep dips on a bench and the third bear crawl about 40 feet and run a loop in the parking lot.  Switch and do each exercise 3 times.

    After this exercise we cooled down with 30 American hammers – 2 count and 30 2 count flutter kicks.

    We closed in prayer.

    Announcements:  HoneyDo mentioned the big weekend night race in March ( I believe it is at Pochontas State park).  He mentioned more information coming from a facebook page.  I mentioned Hardywood’s daughter doing a book singing tomorrow at 5:30?  at Crossroads café on Semmes Ave.

    Musings:  I enjoyed Qing Heartbreak for the first time and will look to do it again soon.  Perhaps I will introduce the metric system to more Americans (for instance I weigh 90 kg.) Bromance was questioning the need to do this on Christmas morning next week but Honeydo said he would be there so show up before presents are opened and justify the egg nog you will consume later.

    Fireman Ed

     

     

  • ISO: Volleyball court

    11 Magellans defrosted the windows to start their day the Lab Rat way:

    -Parking Lot tracers

    COP-  The same stuff we always do.

    Find the volleyball court. Unsuccessful.

    Bail to tennis court for Lazy Lindsay:  10 Merkins/30 situps first corner.  add 5/subtract 5 each corner until back to original for 30 merkins/10 situps.  Bear crawl long ways, lunge with knee touching the ground short ways.

    Mosey to soccer field, stopping at benches for 20 dips OYO

    BEAST:  run the length of the field stopping 3 times out/3 times back to perform 6 of prescribed exercise. 666….get it?  -merkins -crab cakes -deep squats -alabama prom dates TIME

    Opus took us out.

    NMS

    -There’s just something about parking lot tracers to get me in a better mood!  Glad to see some old faces and new out this morning!  Emoji brought out the yuks during COP.  Several brought out the confusion during Lindsay and the Beast.  “How many do we do now?” was asked 100 times this morning.  Rounders was back in action this morning as well, great to see him out.  He claims to have popped a button when he put on his dress blues last time, so we expect he will be joining us a little more frequently in the near future.  We are planning a poker night, too….let me know if you are interested in getting in on that.  All in all a beautiful morning to get after it….even with the heavy frost.  The stars were out in strong fashion.

    I swear to you all….there used to be a dang volleyball court out there somewhere.

     

    Apology of the week goes out to Yard Sale and whomever else found that knee deep pit of semi frozen mud.

    Lab Rat apologizes…

  • You’re a Mean One, Mr. Grinch

    Image result for how the grinch stole christmas

    One shy of 12 huddled around big blue waiting for instructions but they never came. BT proclaimed, “It’s 5:30!” and YHC said, “Follow Me!”  Groaning ensued.

    Mosey by group to the base of Roselawn and Towana and collect the PAX. After the recollection of the good spirited cheer YHC received while trying to help propagate the 12 days of Christmas last year, YHC pronounced his intentions for this year’s 12 days. What better way than intervals.

    We’ve never done 12 intervals before so YHC figured today seemed like a great day to try. There was a warning blast on twitter indicating there was the possibility of mischievousness. Spider Run was the opposite of Christmas today. 12 intervals up Roselawn and Towana is a Grinch’s blessing indeed.

    Lots of recollection during today’s run.  The last time we did intervals at Spider Run was 7/17 in sweltering heat and humidity.  There was also discussion of the newly minted “No Dumping” sign in the vicinity of Fudd’s infamous tron squats.  Glad to see we are welcome in the neighborhood.  I was glad to see that Sippy has overcome the memories of reverse intervals down Towana.  That is a feat likely not to be repeated.

    YHC totaled about 4.5 miles and 552 ft. of elevation gain.  Bleeder managed to mix in a latte between intervals.  The Grinch would be proud.

    Announcements
    – Saab will cover Spider Run next week at the normal time.  Marv is coordinating a possible late morning or late afternoon 2.0 friendly run on Christmas.  Details to follow.
    – HDHH mañana

    Big data is watching…