Category: Richmond, VA

  • 1/2 Credit for McFly

    7 stalwarts posted for a Tuesday morning jaunt.  Route was out of UR to three chops, to grove, to oak.  Five milers turn back at oak, six milers take a loop on hillcrest and then head back.

    NMM

    Great weather for a run.  36 degrees and no humidity.  Perfect.

    BT made a guest appearance after a 3 week hiatus from F3.  Despite the absence he had a good run with Swirly.  McFly started out with the six milers and was no where to be found at the end of the run.  Seems he had an unexpected date with a BM and had to (mc)fly early.  I have to check with corporate to see if he leaves the event less than halfway through if he gets full credit for posting.  My opinion is that he gets half a post.  We will see what corporate has to say.

    Light turnout for a Spider run. It is the first time in a long time that I can remember less than double digit numbers posting.  It must have been fear of the TYA Q.

    TYA OUT

     

  • How NOT to Plant a Shovel Flag With a Ruck

    13 Rucksacks, 4 sand bags, 1 shovel flag, and the appropriate number of pax for rucks decended upon DaVille this morning to wait on their Q.  He showed up with 30 seconds less than what time he needed to get an actual pair of gloves, but the workout at least started on time.

    Pax reluctantly joined Lab Rat at his vehicle after some prodding to pick up accessories for this mornings workout.  I mean, if we arent going to run, we have to carry stuff!  A little late night reconnaissance last night netted a huge score for those that either want free weight to carry around, or if anybody wanted to install their own home bocci ball course.  The local tennis courts have piles of old clay for the clay courts out back and I gained permission to take all I wanted.  “Enter the sand bag”….apologies to Metallica.

    We rucked over to basketball courts, where we let Bulkhead catch up to us and let EF Hutton secure the shovel flag and then fall over backwards.  NICE.  It went something like this:  Huge round of laughter…..wait is he ok????  Yes he is…..another round of laughter.  After things calmed down, we had a BIG disclaimer seeing this is the first time we have done this and the Q wanted zero reported injuries afterwards.  Regular COP with packs on the ground to ensure everybody loosened up and got the blood flowing before we did anything really stupid.

    We rucked thru the cedars because fun, looking for the beach volleyball courts….which somehow we didnt find.  No matter, the soccer field will suffice.  Triple check consisting of 20 ruck swings (point man), lunges with a sand bag, and situps with ruck on chest.  This was NO JOKE.  Afterwards, we bear crawled the width of the soccer field (kind of in the ditch????), followed by a ruck/shuffle to the front of the school.

    Once we reached the front, everybody took a nice comfy air seat against the “bulkhead”, where we did wall sits for a couple minutes, alternating between 45 degree and 90 degree knees.  Back to the traditional shovel flag spot, and we finished it up with 8 count body builders (slow cadence to protect the back of your head).  These also NO JOKE.  We did 6….7 would have been painful.

    It was great to see a diverse crowd of people out this morning!  Thanks to the traveling pax members for joining us.  I hope that everybody is sore but healthy.  My goal this morning was an intro to a rucking style workout where we tried out multiple new twists and nobody gets hurt…I hope it was successful.

    Apology of the week goes out to all pax for being rushed at the start.  For those that didnt hear, I was late because one of the dogs “hid” my shoes outside in the back yard.  Fun.

    Announcements:

    -GrowRuck the weekend of March 24th.  Honey Do is taking the lead, see preblast.  Pax coming so far from Roanoke, Hampton, Charlotte, and Pennsylvania!

    -Army Navy game this weekend, Bulkhead is buying the first round at a location to be disclosed soon.  Go Navy!

    -Mudface and No Idea are heading up a team for the Rugged Maniac on May 4th.  See them for the deets.

     

    Lab Rat apologizes…

     

  • Making Zinfandel

    9 Heartbreak regulars and 1 out of town guest emerged on a frosty morning to dust off the cobwebs

    COP:

    SSH, Merkins, Don Quioxtes, LBC’s, Arm Circles.  Followed up by 13 Burpees to honor Hoedown’s tradition of Burpees for however many points the Redskins scored the night before

    The Thang:

    Triple Check – Partner 1 – Run the Bus Loop, Partner 2 – WWII’s, Partner 3 – Balls to the Wall.  Three Rounds

    Four Corners – First Corner 10 Hand Release Merkins, Second Corner 20 WWII’s, Third Corner 30 Monkey Humpers, Fourth Corner 40 SSH’s, reverse – 40 Flutter Kicks (2 count), 30 Monkey Humpers, 20 WWII’s, 10 Hand Release Merks

    Mosey to Side Entrance – Pick a Flavor Exercise for 60 seconds – First Round – Merkins (Regular, Wide, Diamond, Hand Release, Decline, etc) for 60 seconds, rest for 20 count, Second Round – Abs (LBC’s, WWII’s, Freddie Mercuries, etc) for 60 seconds, rest for 20 count, Third Round – Legs (Squats, Jump Squats, Monkey Humpers, etc) for 60 seconds.

    Mosey to Jerkin Gym – Partner Up – each Partner does 10 Jerkins and switch for a total of 3 sets

    Numberama, Namerama, COT

    Moleskin – 

    YHC checked the Q sheet late yesterday and didn’t see a Q listed, a quick text to Mr. Holland to see if he was going to jump on the Q (Mr. Holland is always good for a last minute Q), but YHC quickly found out he would be Rucking with Honeydo and Crew.  A text was sent to Loose Goose but I think it was lost in Cyber Space because no response was received.  Finally YHC thought it must be a sign for a VQ+1, and around 10:00 last night YHC signed up and started planning.  YHC has always done best when his hand is forced. After it was all said and done it was a great morning to be out with the guys.  Zinfandel was in town for work, he is with F3 Western Union County in the Charlotte area, we were glad to have him out.  He’s been with F3 for 4 month’s and he’s all-in, he even posted in Chicago last week in the snow (I think he said he was the Q too).  His name is Zinfandel because he is a big beer lover and in true F3 fashion was given a nickname the opposite of his passion.

    Today’s title is in honor of the grape stomping we did in the mud pit by the Jerkin Bars.  YHC thinks there will always be Jerkins when he is Q-ing.  He thinks it’s time to get Muck Boots on order, its always a swamp over there.

    No announcements today, everyone was a little quiet, it must be a busy week for everyone.  Keep up the great work and finish the day strong.

    See y’all in The Gloom!

     

  • Silent Night- Not a mumble to be heard

    4 early morning CM soldiers met on the tarmac to do their Thursday morning thing.

    The Pax was silent, calm but not to bright this cold morning  Here’s how it went down

     

    COP

    30 Ssh
    30 Wide merkins
    30 – Close grip
    15-  helicopters15 Arm circles
    15 – Freddie Mercury
    15 – Slow Freddie Mercury
    Planks
    30 APD’s

    Stayed right in place for

    10 of each  left and right side then rinse and repeat
    Halos
    Rows
    Dead lifts
    Cleans
    Squats
    Presses
    Snatch
    Cross body cleans
    Merkins
    High pulls
    Also in the same place 40 on 20 off then rinse and repeat
    Burpees
    Alternating kB swings
    Merkins
    Two arm swings
    Sit and press

    Two laps around the CM
    CoT from Attila
    Johnsonville still recovering from his KB back attack ran the school property  saving his back for his man trip to the caribbean week of December 3rd.  Glad to have CHHHHHHum Bucket back around the CM this morning. Never have I heard the PAX so Silent  Thanks for letting me be your Q

  • A Ruck and A Run

    2 Davillians arrived at Atlee HS on warm first Monday in December to get in their miles

    This is how it went down:

    Mudface grabbed his ruck sack and headed down to Honey Meadows and back for 2.5ish miles

    YHC went to Honey Meadows as well. Did a lap around the Estates, hit the small trail passed the clubhouse pond then back for 3ish miles

    Some mumble chatter was had prior to starting to determine if No Idea would be joining us.

    SPIT ON THAT!!

  • The OG

    4 for the OG route into Tarrington and down Twin Team.  Bullseye and Wedding Singer clocked 4+ while YHC hit the 5+ mile mark.  Lugnut did his own thing in recovery mode and hit the park and back.  Good catching up with everyone.

    Keep reaching out to bring in new guys, you never know what is going on in someone else’s life that F3 could help fill a gap.  F3 is not the only solution but it is part of it, it’s the fellowship and inspiration of others.  See Flipper’s comment on the Bear Creek BB.  A true inspiration, well done.

    GrowRuck signup is live.  See Honeydo with questions.

  • Bleeder, Did You Pee?

    An even five posted to start their weeks off right, Batteau style. Here’s how it popped off:

    Swirly Q: SSHs / Helicopters / DQs / Merkins / LBCs … Mosey over to picnic benches. Round 1: 20 dips + 10 incline merkins and run around the small loop. Round 2: 10 step ups + bear craw from curb to curb. 5 merkins at each curb. Repeato x 3. Round 3: 20 sit-ups with feet on the picnic bench + 10 decline merkins. Repeat each round x 3.

    Vinny Q: Indigenous People Run (ground and pound style). Round 1: Rabbit does 20 heels to heaven while PAX does flutter kicks. Round 2: Rabbit does 15 WWIIs while PAX does LBCs. Round 3: Rabbit does 10 merkins while PAX holds elbow plank. … Mosey down the hill of ill repute to the lake for ten burpees OYO.

    ABBA Q: Run around the lake. Alternating lit lamps. First lamp 15 squats. Second lamp 5 merkins. Repeato back to the start. Lunges up the hill of ill repute to the first light. Bear crawl to the second light. Audible back to the flag for Mary. 20 LBCs OYO. Hold Helix squat for 90 seconds.

    YHC took us out.

    Announcements: N/A Congrats to our Bear Creek 10 milers. Sounds like shoes were lost and man crushes were outed. Way to work fellas!

    Moleskin: Another solid hot potato at Batteau. I didn’t really want to run much today given Sunday Funday, but then decided it would be a good idea to run down the hill of ill repute. What goes down, must come up. As we were circling the cold damp lake, YHC noticed a warm spot. Which begged the question, Bleeder, did you pee? To which he promptly responded by blaming Swirly, ABBA or Faceplant.  Which made sense given the flow of the current. (Perhaps you had to be there).

    YHC has really noticed how fast the holidays have become. I challenge all of you to remind yourselves daily to view the holidays through the lens of your children, or the young ones in your family. See the joy and excitement they carry. The passion for the moment during this time of year. Stay in it men, it’ll be truly awesome!

  • Dad, This Number’s For You

    8 Trumpeteers and one conductor struck up the band for a unseasonably warm rendition of the soundtrack to “The Gloom.”  A few of the high notes included:

    Mosey to the corner of West Drive and Beechwood for the COP.  Exercises were something like:

    SSHs x19
    LBCs x24
    Merkins x8
    Hillbillies x21

    Mosey onto Westham Parkway and back to the parking lot.

    Curb Crawls of Pain:

    Round 1: Bear crawl across bus loop, at first curb 5 merkins, then Army crawl across grass, then 5 merkins, then bear crawl across bus loop. 5 merkins.  Reverso.

    Round 2: Crawl bear, 5 merkins, lunges, etc. Then, reverso.

    Round 3: Bear crawl, 5 merkins, Polar bear, etc. Then, reverso.

    Four Corners:

    Going counter clockwise…
    10 merkins
    20 monkey humpers
    30 flutter kicks (4-count)
    40 SSHs

    Reverso.
    40 Hello, Dollys
    30 flutter kicks (4-count)
    20 monkey humpers
    10 merkins

    Mosey to the Big Parking Lot for Triple Nickel:

    5 Bernie Sanders up the asphalt hill
    5 WWIIs
    Run the parking lot
    5 burpees
    repeato for 3 rounds…

    Triple Check in the Big Parking Lot:

    Runner follows the arrows while Partner 1 does Decline Planks and Partner 2 does Monkey Humpers

    Final Note…Monkey Humper Ring of Fire x30

    Number-am-a, Name-a-rama, Announcements, YHC took us out.

    Announcement:

    Sign up for GrowRuck is going strong.  Already up to 10 or so…in addition to our crew, Charlotte, Hampton Roads, Pittsburgh, and other areas are representing.  See HoneyDo for more.

    NMS:

    The horn section was out in full force this morning.  The PAX hit all the notes – high, low, long, short, maybe even a few sharps and flats.  Where’s Mr. Holland when the PAX needed him?

    Theme for the day…male leadership, specifically for fathers.  8 years ago tomorrow, our family lost my father.  86 years young.  Veteran of the Great Depression, WWII, the Cold War, and more.  Thanks, Dad, for being willing to share your time, talents, and values each day.

  • Bear Creek 2018

    On a day  presenting weather that epitomizes “The Gloom”, 7 sturdy steeds descended upon the Bear Creek 10 miler to see what the adverse conditions had in store…none were disappointed.  Observations and commendations were as follows:

    • Conditions at BC offered a new and unique challenge.  Cold, extremely damp conditions were coupled with trails that were covered in (deep) mud and made for some cold stream crossings.
    • Newly “installed” obstacle course involved over 50 to 100 downed trees that had to be climbed or jumped over (or crawled under).
    • To say the mud was deep and omnipresent is not an exaggeration.  One had to be extremely careful going down hills.  Also, we had two PAX (TYA and Flipper) have their shoes sucked-up by the primordial ooze.  TYA said it took two hands and leverage to extricate his shoe.
    • Flip-Dog ran his first 10 miler ever.  What’s equally more impressive is that it was under these conditions.
    • Per usual, Gomer Pyle made others blush in his running tights.  YHC is convinced he must have prosthetic inserts in those pants…no-one absent an NFL-Running Back has definition like that.
    • Olivander was ninja-like, as he managed to advance ahead of Shakedown without being seen.  His outfit, which resembled something whey would wear on the space shuttle, may have had something to do with it.
    • Bootleg was all business as he smoked the trail run and came in with an impressive time.  Amazing what he continues to accomplish.
    • It was great seeing TYA race another woman for placement in the females-over-50 category.  Here’s to hoping he is still in the top 3.
    • Circle K put it well…Absent hanging with us knuckleheads, Col-Beer and Chicken Bog was his main reason for being there.
    • HUGE shout-out to Shakedown for presenting the PAX with a post-run tailgate.  His Lab-Rat-esque Chicken (and sausage) Bog stood on its own and took the chill out of a very chilled and worn-out PAX.  He also offered some to a number of passers-by out of good fellowship – for which Shakedown is well known.
    • Feel free to add anything I missed fellas

    Saab Abides

  • Sunday Funday Five-Pack

    4 men who just have not have not had enough Gumbo this week posted to the Sunday Funday run this morning.  Vinny even came barreling in with the Stache still in tact – that thing should have its own side-car.  The consensus was that the trails were likely muddy, so instead we opted for the roads.  We crossed the bridge over to Riverside Drive and worked our way down to Pottersfield bridge and across, up the big hill from Tredgard up toward the Va War Memorial, then weaved our way through Oregon Hill and back to the Pump House.  By YHC’s watch it was just under 7.5 miles.  Great run.  Better Fellowship.

    Thanks for indulging me all week.  It has been awesome.  Have a great rest of your Sunday men!  I hope Bear Creek is going well for all the F3RVA participants.

    And, there really is No More Gumbo For You…for a while.