Category: Richmond, VA

  • Triple Dora, whatever

    13 strong came out for Hoedown before the rain came in.  Here is what went down:

    COP – Invisible Jump rope, Don Qs, Merkins, Reverse Crunches, Scorpion Kicks

    Mosey to back field for Triple check – modified to Dora:  100 Burp ups, 200 Jump Squats, 300 LBCs.  Flutterkicks and run other variations.

    Head to blacktop for real Triple Check – Plerkins, Elbow Plank, & Run length of courts.  Back to flag for some mary:  Hells2Heaven, 1 legged APDs, American Hammers, & Windshield wipers.

    Announcements – CSAUP this weekend, Puppy pile next weekend?

    NMS – YHC thought we had the perfect 12 when we saw Mr Holland pull in on the initial mosey.  However Lockjaw made the PAX 13 by magically appearing somehow.  The 100 Burp-Ups took a while as the initial Dora lasted quite a while.

    There were a lot of groans during the Scorpion Kicks in the COP, either backs were cracking in a good way or a bad way.  YHC is happy that Flipper is on our Masters team, word is he might have his magic laser with him this weekend.  The Plerkins on the Triple check might get Flipper some business this week.

    Handshake put in solid work, great to see him at a 3 x’s a week poster now.  On the drive over to the AO YHC saw Slurpee and Kubota running to the AO, always a good sign.

    Thanks for all the encouragement from the PAX as YHC is changing jobs today.  Taking the Q helped me get some nervous energy out and YHC would never dare take such a risk 3 years ago before starting F3.

  • Last cold Sunday

    Six studly stations posted this morning for the last cold Sunday Funday of the season. 7 miles North to South across Belle Isle right side loop. Saab added FHP for 10, Bootleg turned back at the river for 6. The trails were in good condition, our pace was steady, and the conversation was top notch. Second F at ETs was sublime.

    Prayers for Lab Rats family, prayers for everyone who could use some direction with big decisions

    Life is grand

     

  • EFHutton Meets the Corporate Challenge the Old-Fashoned Way

    Five of the faithful, including EFHutton, a late-arriving double-dipper from DogPile, posted at GridIron for a rainy, chilly, and blustery morning. YHC (Johnsonville) took Q, and this is how it went down more or less:

    Warmup with 50x SSH in cadence. The wind was gusting hard and blowing bayag-fayet rain sideways.

    Mosey over to school and around to the pillars. To echo last weeks Hampton/Newport News launch, we repeated the BLIMPS.
    50 seconds on, 10 seconds off AMRAP — Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and WWII Situps.

    Mosey to center of pillars.
    45 seconds on, 15 seconds off AMRAP — Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and WWII Situps.

    Mosey to far side of of pillars.
    40 seconds on, 20 seconds off AMRAP — Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and WWII Situps.

    EFHutton arrived.

    Line up along block wall at rear of school.
    Chiabatta donkey kicks / wall planks.

    Short mosey to picnic table.
    Chiabatta dips.

    Mosey back to fenced in set of four tennis courts.
    Bearimiter stopping at each of the 4 corners for an exercise in cadence.

    Mosey clockwise around AO pausing at school’s front entrance for American hammers, Alabama prom dates, and box cutters.
    Mosey back to VSF. Plank sequence.

    COT with Earthworm taking us out.

    Moleskin —

    Cecil was under the weather and could not attend. NightCrawler was in Hilton Head and could not attend. WhiteDeer group texted the GridIron regulars to taunt Cecil and NightCrawler for not attending, and then opted to sleep in on account of the rain.

    In sharp contract, EFHutton completed the old-school Corporate Challenge by posting at a workout every day of the week starting Sunday and finishing with a GridIron double-dip. Red Pill.

    Despite the rain and early gusts of wind, it turned out to be a good morning for a workout. The full pax, excluding EF Hutton, enjoyed coffeeteria afterwards.

    Thanks for the opportunity to lead. Respectfully, Jville

  • Help with new AO west of Charlottesville

    • The Charlottesville PAX are launching a new AO on Saturday 4/21 in Ivy, VA 15 minutes west of town. This is ideal for any men who live in the Crozet/Ivy area. If you know a man in that area please start EH’ing them and send their email to ivy@f3nation.com, direct them to f3cville.com, or get me or Speed Limit  their contact information. Let’s help them give it away.

     

     

  • Precious Little Field Trip

    16 warriors rose to greet the dawn of a new day for a precious little field trip of Byrd Park and surrounding communities. For our adventure it was the perfect conditions for success, 70 and sunny. According to legend, it went a little something like this.

    Mosey to Byrd Park for the Mumble Chatter Prevention Task Force COP

    10 SSH, 10 SSH RL, 10 SSH LL

    10 HRM, 10 HRM RL, 10 HRM LL

    25 Mark Spitz

    20 WWII

    5 Don Quiote – These were slow and low that is the tempo

    2 Arm Circles

    Mosey to Maymont parking lot for Burpee Barrage

    Running one loop there are 4 light posts.  Complete 4 loops of the following.  Post 1: Right Arm Burpee, Post 2: Left Arm Burpee, Post 3: Right Leg Burpee, Post 4: Left Leg Burpee.  On round one, complete one rep of each.  On round two, complete two reps of each.  Repeato until four rounds completed.

    Mosey to Colorado street to the Amelia School for Super Trifecta

    In a triple check style complete the following:  one person runs up the hill and back, one person flutter kicks, one person exercises.  Switch places when the runner gets back and complete the following exercises as a team.  100 burpees, 200 WWII, 300 SSH.

    Partner up and wheel barrow up the hill switching every 15 steps.  Short recovery at the top of the hill and wheel barrow back down.

    Back to Colorado Street for the Hunchback of Picabo Street.

    In an indigenous persons style run with a twist, the last two men piggy back, run to the front while weaving in and out of each of the pax.  We did this for what seemed like forever.

    Near Byrd Park find a piece of land and start Super 21s.  Courtesy of the great Flatline, this exercise goes a little something like this. Round 1 complete 1 merkin and 1 WWII as a group.  Round 2 complete 2 merkins and 2 WWII as a group.  Repeato up to 8 rounds.  Quick mosey to the other side of Byrd Lake.  Complete rounds 9, 10 and 12.  With the game clock running out, YHC called an audible and the pax moseyed back to the flag.

    Numberama, namerama, YHC lead us out.

    News:  Sign up for CSAUP and do whatever you can here.

    Please send your light and love to Lab Rat.  Pappa Rat has hit a little bit of a rough patch.

    Moleskin: YHC is eternally grateful to the pax for showing up and BRINGING IT this morning.  If there was ever a justifiable excuse for fart sacking, today was it.  Busy people have just that, lots of justifiable excuses.  YHC has two thoughts here.  There is zero chance YHC would get up and do this workout, on this day, in these conditions solo.  ZERO chance.

    Dig a little deeper, get it all out and be super.

    Hardywood

     

  • Twin Team 1/4 mi. Repeats

    Four of the faithful posted at TwinTeam on a gusty, cool spring morning. YHC (Johnsonville) took Q, and this is what went down, more or less:

    50x SSH to warm things up
    Mosey down to track (about 1/4 mi. away).

    Commence repeats consisting of 1 ten-rep set — escalating to, and holding at, 5 ten-rep sets — of exercises, immediately followed by a brisk 1/4 mi. repeat around the track, followed by 30 seconds of recovery. Rinso y repita.

    The exercises included merkins, jump squats, monkey humpers, scorpian Carolina drydocks, diamond merkins, plank jacks, ‘Merican hammers, WWII situps, and imperial walkers. I am missing a few. By my count (which may be suspect), we did 12 quarter-mile repeats.

    Mosey back to VSF (about 1/4 mi. away).

    COT with YHC taking us out.

    Rosie and Towbit stayed well ahead of DK and me on the repeats. They seemed to have a bit of a competition going on. I am sure DK and I could have chased them down if we wanted to. But, we did not want to harm their self esteem or reputations in any way.

    There was much talk about the upcoming CSAUP. People seem to be approaching it with a mix of excitement and dread. I am feeling more in the latter category :).

    Thank you for giving me the opportunity to lead. Jville

  • Hello, Friends

    All apologies to EF Hutton… YHC had planned a Master’s themed workout before heading to 45MOM on Thursday.  After Thursday’s amazing Master’s themed workout, YHC considered changing his whole workout around and doing something completely different, but decided the two workouts were different enough that it really didn’t matter too much.

    That being said, here is the way the workout went down…
    9 amateurs showed up for a day on the links.
    Started off bear crawl on short sides of the church.  Ran the long ends.

    COP — SSH, Helicopters, crabcakes, smurf jacks, jack squats, plank jacks, wedge squats(toes out), tiger crawl R, L, in, out with 4 merkins before changing each direction.  Repeato

    Master’s Trivia quiz — Right answers are 10 crabcakes, wrong answers run and touch a car, come back and do a set of round the world merkins on the picnic benches (3 at first, then adding one for each wrong answer)
    Here are the questions.
    1. Site of the Masters?
    2. What year did the Masters start?
    3. What is the 18 hole par score?
    4. Last year’s winner?
    5. What flower is hole number 13 named for?
    6. How many amateurs in this year’s event?
    7. Which golfer came back this year after 3 years off?
    8. Holes 11, 12, and 13 have a special name.  What is it?
    9. Oldest to win?
    10. Youngest to win?
    11. Back to back winners?
    12. Who says ” A Tradition unlike any other?”
    13. Name one thing that if you brought it with you on the course would get you kicked out?
    14. According to Vegas, who has the best odds of winning?
    15.  Another name for a double eagle?
    16. Name one of the first female members of Augusta National.

    One more round of round the world merkins for good measure.

    2 balls, one putter.
    No it’s not the punch line of a joke.  PAX split into two highly unequal teams.
    Moved to the only place with light at the whole AO.
    YHC threw the yellow ball out.  One member from each team putted their ball — closest team wins and has to plank up — other team does ten burpees.  Do this until everyone had a turn.

    Mary —
    Par 4 ring of fire merkins.  PAX holds plank while one person does one merkin.  Pass around the circle.  Then two, three, then four.
    Freddie Couples (Mercuries)

    Highlights and general observations —
    1.  Good to see Patty Mayo again even if we didn’t recognize him at first.  The signature beard was gone!  He said it was a Christmas gift to his wife.
    2.  Question 9 — Spike’s answer was Jack.  YHC asked him for the last name.  He said “Nicholson”  YHC — “No, that’s an actor.  Let’s run.”
    3. Question 13 — The answer YHC was going for was “cell phone”.  What he got from the PAX was camera, weed, knives, guns, chinese throwing stars, etc.  YHC appreciated the creativity and gave them credit for a correct answer for a poorly worded question…
    4. We were planning to do a lot more bear crawls this morning, but YHC changed the plan when Wheelie said bear crawls were bad for his back early on.  YHC wants this brother to keep coming back and not injure himself again, so the plan was altered.
    5. The Jetts are not good golfers, but they are good at doing slooooow merkins.

    Go take on the day!

    Opus

     

     

     

     

     

  • Spy Hunter

    15 by foot and 1 by wheel descended upon the AO ready to roll.  YHC used a new tactic to lay the route; a map.  We did the Setauket route today in the 4 and 5 mile variations.  6 milers were all sunning themselves on a beach, college tour, or whereabouts unknown.

    Today’s pace was at a quick clip today.  I think Flatline and Spit were pushing the first pack and setting the tone for the rest of the 5s.  No one got permanently lost today and all returned to the AO.  YHC did see some take a slide down the hill as we cut through the tree line to Dover.  Note to all, there is a mulched path at the turn.

    Wilton House seems to be doing well, through there is a construction site next door.  An empty lot where a house once stood?  What will they build?  Pax speculation includes a Wawa or Dollar General.  I have  my money on the Waffle House.

    Labrat should be renamed the “Spy Hunter” after the video game from our youth.  I don’t know about any machine guns out front, but the oil slick and smokescreen combo produced by his flatulence left many gagging 30 feet back.  A couple weeks ago, EF Hutton got poked in the eye by a stick on the Grayson Allen route.  This week he choked down a direct hit of Labrat’s finest crushing his olfactory senses.  Perhaps we will plan on damaging the rest of his senses on future runs?

    Labrat, somewhere out there Keymaster, Wilson, and Fudd are filled with a sense of deep pride.

    Flatline took us out.

    CSAUP is upon us.  One week and game time.

    Time to Taper (when is it not?),

    Lockjaw

  • A Tradition Unlike Any Other II

    Thirteen proficient ball strikers hit the links at Mary Munford in a quest for the elusive F3 Mudgear brand Green Jacket in perfect 70ish and sunny weather.  EF planted the flagstick.  Here’s how it went down.

    Mosey down Magnolia Lane to the driving range in front of the school.

    COP (IC)

    • Merkins x 18
    • Flutter Kicks x 18
    • Copperhead Squats x 18
    • Arm Circles x 18 (9 front, 9 back)

    Mosey to the 11th

    Amen 4 Corners (4 rounds)

    • American Hammers x 18 (2c)
    • Mountain Climbers x 18 (2c)
    • Merkins x 18
    • Dips x 18

    Plankorama

    Mosey to Rae’s Creek

    Chase the Tiger

    • P1 Elin does 3 burpees then runs down P2 Tiger bearcrawling, alternate down fairway
    • SSH x 36
    • Reverso and Repeato

    Gore-orama

    Drive, Chip, Putt

    • From tee box hit the box around the shovel flag – 5 burpees per stroke, repeato 3 holes

    Mary on the 18th green

    • Caddy Leg Toss (2 sets of 18)
    • Freddie M. (Couples) x 18
    • Tee Box Cutters x 18
    • Alphabet – spell AUGUSTA NATIONAL or JOSE MARIA OLAZABAL (PAX Choice)

    Mosey along cart path back to Clubhouse

    19TH GREEN

    Hello Friends.

    Every year at this time there’s an event they call a Tradition Unlike Any Other.  Up range here at MM Country Club we now have our own little tradition unlike any other.  The PAX, though smaller than last year, had an idea of what was to come and were pumped to tee off at 0530.  Unlike TYA last year, it didn’t take spelling Augusta National at the end of the workout for the theme of the day to become known.  Unlike the pros who warm up on the range, YHC prefers to warm up at the bar and jump right in on the 1st tee box, thus straight to Merkins to get it going in the COP.  During the 4 Corners, Swirly, playing speed golf, was crossing the Hogan Bridge while the rest of the PAX had yet to make the turn.  Well done!  The Drive, Chip, Putt competition went a bit smoother this year with the LED powered Pro V1 Frisbee vs. the range disc used last year.  Equipment matters little when you’re a hack however.  YHC is pretty certain the PAX was about 6 over through 3, but we’ll just put down Par on the ol’ scorecard.  It was the short game, and the long game that let the PAX down.  Not surprisingly mumblechatter involved a lot of Caddyshack quotes and of course someone in the gallery yelled GET IN THE HOLE!  As we go forth let’s remember that 2 wrongs don’t make a right, but 3 rights make a left.  As mentioned during the COT, may the PAX’s days be filled with Eagles and Birdies.  Until next year…

    Numberama

    Nameorama

    COT

    ANNOUNCEMENTS

    CSAUP – just over a week away

  • Timberwolf Trio

    Sitting solo in the 37 degree parking lot YHC was considering which route to take for some miles when Mr. Roper and his crocs rolled in with Tobit not far behind.  Now that there were 3 PAX and no one on the Q sheet, YHC took the lead and we were off.

    THANG

    Mosey around the back of the school and to the bus loop for the standard warm up of DQ, Helicopters, SSH, IW, Merkins and LBC.

    Mosey to the entrance for light pole 11’s – exercises suggested by Mr. Roper and Tobit were vetoed and the 11’s were merkins and 4 count Freddie Mercuries.  Mosey around the bus loop and include the light poles that are out too.  Note:  There are more than 10 light poles in the loop.

    Mosey to the front of the school for a door tour.  Each door is conveniently numbered for our use do the door number of exercises as you pass them  Exercises included – Doors 1-8 burpees, Doors 9-16 Squats, Doors 16-23 2-ct flutter kicks.

    Four Corners in the parking lot  Corner 1 – 1 burpee, Corner 2 – 2 jump squats, Corner 3 – 3 Heels to Heaven, Corner 4 – 4 4-ct arm circles (for Mr. Roper), keep increasing the count – 5 burpees, 6 jump squats…around 3 times total.  Plankarama with some alternating shoulder taps and Peter Parkers, Dollies, 1-leg APD, American Hammers.

    At the light poles back to the flag alternate between 2 burpees and 5 HR merkins.  Tobit calls Rosalitas and Mr. Roper calls SSH to finish it off.

    Numbers/Names/ Tobit took us out

    Announcements

    Healing Place – last Saturday, looking for a couple people to run 6ish miles with the group.  See Shakedown and/or Upchuck.

    CSAUP is a week away.  Find someone and ask if you need to know more.

    NMM

    Mr. Roper was exhausted after his VQ at NoToll, this was apparent since everytime YHC asked him for an exercise he suggested Arm Circles.  We finally included them with the 4 corners just for him.  Mr. Roper promised to stay consistent with his Q frequency so we should look for the next one in another 22 months.  I think he would do more if Viral would write his backblast every time.  Tobit also expressed an interested in taking the Q more often so hopefully we can be on the lookout for that again soon.

    The numbered doors add plenty of fun but is was especially exhausting when we found doors 7 and 8 are right next to each other with no break.  I had read in a few back blasts that the light poles had been used for various stopping points but was unable to fully appreciate the well lit parking lots until YHC called them up this morning.  Discussions of egg salad and pimento cheese sandwiches on white bread and EF Hutton’s expected Masters tribute dominated the post workout discussion.

    Jville is on the Q sheet for TwinTeam tomorrow – come one, come all and join the fun.