Category: Richmond, VA

  • Cyclops, a Dead Hawk, Punch Buggy Beatdown, and a Delorean

    A score of runners converged today for the first Spring RAMM of 2018.  YHC called the Grayson Allen route (Grace and Allen) in 4 miler, 5 miler, and 6 miler variations and the Pax was off.

    Fudd did a fine job taking us out.

    NMS:

    YHC posts the Grayson Allen route around key Duke games as a rally against them.  The inaugural route was the day after Carolina’s victory and today’s was intended to give Syracuse a little extra edge.  This strategy worked somewhat, with the score within four points last night.

    The 5 milers started off as a great pack for the first mile or so and then started to spread out.  We witnessed several omens, coincidences, and happenstances that YHC felt certain would lead to a Syracuse victory.  Perhaps these jinxs go both ways.

    First, EF Hutton took a tree in the eye.  Not a twig, nor a branch, but a tree limb.  He seems ok.  Second, YHC called out what appeared to be a dead weasel or opossum on the side of the road.  Labrat confirmed it to be a dead hawk that we almost stepped on. Further along the run we came across a Delorean parked on the side of the road.  Very rare citing, much less so on the side of the road.

    Speaking of parked cars, Labrat is a fanatic about punch buggy.  Usually he prides himself about getting one or two in.  Going down Grace and back through the Fan armed him with so many opportunities he eventually grew tired from his arm workout of taking swings at YHC.  I did get him on the Delorean though.

    It’s great to see the turn out like this for RAMM.  While RAMM is always a crowd pleaser, a cool 20 runners is an impressive turnout.  CSAUP training in full bloom.

    Anything interesting happen on the 4 and 6 mile routes?

    Time to Taper,

    Lockjaw

     

  • Crawling Forward

    7 crawlers guided their cars into The Creek parking lot for a festival that went something like this…

    Bear crawl to the COP

    COP all IC – 20 SSHs, 50 LBCs, 20 SSHs, 10 merkins, 20 SSHs, 20 copperhead squats, 20 SSHs, 10 DQs, arm circles, 19 SSHs, 50 LBCs, 1 SSH…

    Bear crawl to the first corner of the church building

    March Madness

    10 Bobby Hurleys, crab crawl to the first light post, 10 LBCs – repeat 10x

    Bear crawl to the second corner of the church building

    More LBCs…

    Hold legs 6 inches followed by 65 LBCs IC

    Lunge part way and then finish with a bear crawl to the third corner at the parking lot entrance

    Contra Forward

    Line up and do 10 broad jump contra burpees (1 merkin up to 10 merkins) toward the final corner. Lunge or bear crawl the rest of the way.

    Final LBCs – 50 LBCs IC, 20 flutter kicks IC, 50 LBCs IC

    Total LBCs IC = 365

    Numberama, Namerama, Announcements, Opus took us out.

    Announcements: Rounders asks for prayers for someone in need for her family and children. Check with Rounders for more details and ways to help.

    NMS

    YHC woke up ready to celebrate the two year F3 birthday (yesterday) with The Creek. Opus shared the night before how he was unable to run due to an injury so YHC designed a workout around that reality. Wild Thing was the first one in the parking lot and others rolled in. The highlight was Rounders storming the parking lot with music blasting. He was ready to rumble!

    The PAX seemed relieved that we were not doing 100 SSHs right out of the gate. They didn’t have to worry because YHC broke those out over the COP. The wide variety of SSHs was highly impressive. YHC thought that Rounders might break out into a SSH dance. Others joined in the ridiculousness but that didn’t stop the SSH train from rolling.

    The PAX groaned loudly as the reality of a potential all bear crawl workout took form. Nobody backed down from the challenge however!

    The hatred for DUKE was verbal and frequent as the PAX engaged in the March Madness exercise with Bobby Hurleys serving up part of the pain. The crab crawls added a twist. Hardywood took off like a snow crab in the dark and paced the PAX through the back-and-forth work of offense (Bobby Hurleys) and defense (LBCs).

    The lights went out as the PAX was partway between the second and third corners. This led to multiple instances of the PAX bear crawling into mud and various puddles. Perfect!

    The PAX didn’t quit and they pressed through to the end. The final 50 LBCs were a race to the finish and everyone crossed the finish line for 365 IC total LBCs.

    Two years… I wasn’t sure what to expect when I showed up at DaVille on 3/22/16 but Circle K provided a memorable beat down that day and it has been a F3 adventure ever since. The memories, the challenges, the new friendships… it goes on and on. I am grateful.

    I’m looking forward to finishing the two-year celebration tomorrow morning at Dogpile!

    The Carpenter

  • A Lucky 7 for Modified Twin Team Hill Repeats

    A lucky 7 posted to Twin Team on this sunny and 70 morning that was sneaky cold.  YHC pulled in a little before 0515 to see Rosie preparing to get some pre-game miles…SURE, I’m in, let’s go.  Well with YHC throttling down the pace, we arrived back at the flag about 30 seconds after the Bell rang — no fear,  with DK being the wily veteran that he is, he got COP started with SSHs near the cars in the fresh diesel-fume-filled air…Thanks DK.

    YHC claimed the Q and we mosey to the side of the school for some fresher air for the remainder of COP, including:

    • Imperial Walkers
    • Helicopters
    • DQs
    • Arm Circles

    Mosey back to YHC’s car to pick up some props (jump rope and 2 kettle bells) and then continue the mosey across Robious Rd to the base of Twin Team Hill for instruction on the Modified Hill repeats.  YHC would run up the hill/mountain about 100-125 years and place lights at a mailbox for Position A and start doing SSHs while waiting to be relieved in the rotation.

    The remainder of the PAX stayed at the base and performed the following AMRAP until PAX member gets back from Position A:

    • Goblet squats with 35lb KB
    • KB Swings with 25lb – your choice or alternate between single-arm or double-arm swings
    • Jump Rope
    • Box Cutters
    • Freddie Mercuries

    6th man would sprint up the hill to Position A and switch with YHC to do SSHs.  YHC sprints back downhill to the group to trigger the next rotation….Clear?

    Continue the rotation until each PAX member has completed the full rotation twice.

    Gather the props and mosey back to the parking lot for 3 MOM, including a 6-inches/Hello Dolly Ring of Fire and then Flutter Kicks in cadence until the Closing Bell Rang (25 or 30).

    COT, Number-rama, Namearama and DK took us out with some words of wisdom and hope that we can do our part to spread some goodness and kindness and some optimism that by doing so maybe we can change the narrative out there today.  Great thoughts DK – let’s all do our part!

    Also great to have Bullseye back out.  Well done today brother.  And, thanks to Mr. Holland for crossing the border to join us SOJ.

    Only Announcement was CSAUP – get those miles in or sign up to help with the party stops or after-party.

    Have a great Friday men!

    No More Gumbo For You!

  • The Silent treatment

    4 Kettlebell veterans came to Circus Maximus in search of black ice. With none to be found we did:

    COP – SSH, Merkins, Flutterkicks, Hillbillies, Willie Mays Hays.

    Line up kettlebell in rows in 4 stations: 20 of each- Swings, Squats, Lawn mower puls, and Lunges. 3 times through. Squeeze in some Mary between roatins: WWII and Freddy Mercurys. Also 50 Reverse Crunches

    Curb crawls , up to 8. Then 3 min of Boat-Canoe.  Grab a curb- 2 sets of 20 skull crushers and pullovers.

    Head back to flag for rotating dealers choice including Burpees,  merkins, APDs, Curls, and LBCs.

    NMS – Either Atilla has taken a vow of silence in order to grieve UVAs loss last Friday or he refused to give any ammunition to WHite Deer by being completely silent the whole beatdown. Jville shared how he was fresh off  litigation weights with his 2.0 at the gym last night. Just don’t forget to log miles for the upcoming  CSAUP.

    All pax put in good work. There was no ice around the school and we stayed relatively dry. Always good to know Pax will be there regardless of how bad the weather.

  • Snowy Hills

    3 studs made their way through winter storm Toby to enjoy a late afternoon run

    ROUTE 

    YHC arrived early to get in 2 small loops for 1.5 miles then the rest of the PAX joined in for 3 big loops for 5 miles and a total of 6.5 for YHC

    TYA is looking great post 100 miler and congrats to him for almost reaching 1,700 miles in his rolling year!

    Days are getting longer and hopefully the weather will be getting warmer. No matter the race you are training for, come on out and join us fellas!!

    SPIT ON THAT!!

  • LightPole Alley Take 2

    5 brave warriors posted this morning in the gloom of Timberwolf!

    Mosey to the Track

    COP-

    SSHs x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters X 10

    Cotton Pickers X 10

    Merkins x 10

    Mosey to left of Track

    11s

    100 yard run, 2 exercises – Carolina Dry Docks and Squats

    Al Gore for and wait for the PAX

    Lunge to Apex of track

    Mosey to Lightpole Alley

    Lightpole Alley PAX Choice

    PAX will run and stop at each light pole, rotating through the PAX, each member picks a different exercise at the light pole for PAX to complete before moving on to next light.

    Exercises consisted of – Arm Circles, Burpees, Hello Dolly, Diamond Merkins, Merkins, LT Dans, DQs, American Hammer, WWIIs, American Hammer WWII Combo,Flutter kicks, LBCs, Rosalita, Monkey Humpers and a few more im not recalling.

    Mosey to flag for Mary-

    Burpees Shuffle 2 rounds

    Mary consisted of – Homer to Marge, 6 inches, Hello Dolly, 30 secs of SSH

    Numberama, Namerama, YHC took us out

    NMS

    It was a great morning in the gloom.  great to have Tobit join us on the Southside, he crushed the 11s.  The light pole alley is always fun and a great way to keep the PAX together.  Great Mumblechatter this morning.  Always an honor to lead this group, thank you guys for pushing me to be better!  Take care of your loved ones boys!

     

    Marmaduke

     

  • What’s Up With Labrat?

    Fourteen Ice Warriors rose to great warmer temperatures for some fun the snow.  Here is a recap of their adventures.  Enjoy!

    COP – Arm Circles (at least one Pax appeared out of the shadows every time), Helicopters, Don Quixote, Russian Soldiers, Invisible Jump Rope

    Mosey back to the tennis courts for 4 Corners – ascending style.

    • Corner 1 – 10 HRM, bear crawl to C2
    • Corner 2 – 10 HRM, 20 Copperhead Squats, run to C3
    • Corner 3 – 10 HRM, 20 Copperhead Squats, 30 American Hammers, bear crawl to C4
    • Corner 4 – 10 HRM, 20 Copperhead Squats, 30 American Hammers, 40 LBCs

    Mosey to the blacktop for B.O.M.B.S.

    • Partner 1 – run the length of the blacktop and back
    • Partner 2 – works on 50 burpees, 100 overhead claps (SSH), 150 merkins, 200 big boy sit ups, 250 squats

    Form a circle on the blacktop for the ever Merkin Shuffle!  Pax member can call out 1, 5, or 10 merkins of any style.  One cannot reuse what what was immediately prior.  Pass clockwise.

    On your six for Mary:

    • APD – right leg over left
    • APD – left leg over right
    • Flutter kicks
    • Rosalitas
    • Hello Dolly
    • American Hammers

    Return to VSF where YHC took us out.

    NMS:

    Arm circles always bring out at least one Pax.  Works every third time or so.  This time it appeared to be Labrat who arrived without announcing himself.  Very odd.  As we progressed over to the 4 Corners, YHC said “Hello Labrat” to a member of the Pax while doing American Hammers and there was no response.  Perplexing.  Maybe Labrat isn’t himself this morning or hard of hearing?

    In the COT, YHC was standing next to Labrat and realized it wasn’t him at all.  Bandana and glasses are no longer Labrat’s signature accessories.  Sorry Bodos.

    Flipper graced us with his presence LIFO.  Seems chiropractors have a special watch that provides an adjusted time differential that only they are aware of.  Good thing we didn’t go off AO this am.

    YHC must confess that he has always confuses Hello Dollies and Rosalitas.  In recent workouts YHC has been known to ask Wedding Singer “Which is the sluttier sister?” to keep them straight.  Without Wedding Singer present, I transposed them.  I have a new system to keep them straight after consulting with Saab and Swirly post workout.

    The Merkin Shuffle was no joke.  By the end, there were a couple of knee abrasions as arms gave out in the transition to upright position.  Of course, Swirly provided a coup de gras at the end.

    Announcements:

    • CSAUP – We need volunteers for Tuckahoe Party Zone and CSAUP post party.  Inquire with YHC.
    • CSAUP – Splinter needed your t-shirt size by yesterday.  Get it in ASAP or your get micro-small.

    Time to Taper,

    Lockjaw

  • No Snow

    3 kettle bell monsters (1 was a LIFO) landed in the parking lot for a (mostly) snowless fight and that went like this…

    COP all IC – 20 SSHs, 20 imperial walkers, 20 copperhead squats, 10 helicopters, 10 don quixotes, arm circles

    Mosey to the parking lot

    Swing – Goblet Ladder – 10 two-handed swings / 10 goblet squats, continue to do 10 two-handed swings but reduce the goblet squat by one… repeat until down to 10 two-handed swings / 1 goblet squat

    Sit-up Press and Go – partner up, one person does sit-up presses while the other walks around the bus loop holding up the kettle bell high.

    Beast Mother – Circle up. Start with two reps on each side and add two reps until peak at eight reps on both sides of the following: one arm swing, clean & press, snatch, front squat press

    Sit-up Press and Go – partner up, one person does sit-up presses while the other walks around the bus loop holding up the kettle bell high.

    Goblet – Swing Ladder – 10 two-handed swings / 10 goblet squats, continue to do 10 goblet squats but reduce the two-handed swings by one… repeat until down to 10 goblet squats / 1 two-handed swing

    Numerama, Namerama, Announcements, YHC took us out

    Announcements – Continue to pray for Lab Rat’s Dad and for Lab Rat

    NMS:

    The forecast called for snow. There was no snow but there were a bunch of no shows… BUT Mudface was in the parking lot when YHC arrived and that was enough for a kettle bell party.

    YHC and Mudface moved to the school entrance for a COP. Mudface asked how we could circle up with only two guys. We (awkwardly) faced each other as YHC called cadence and he yelled out numbers. The teamwork was perfect and somehow we found ourselves missing Lab Rat’s constant talking and Emoji’s crazy numbers.

    We moved to the parking lot for a change of scenery and No Idea rolled in. He shared how he was halfway to the AO when he realized that his kettle bell was still at home. He still made it in time for a large majority of the pain. There was little to no mumble chatter during the ladder. The Beast Mother provided a sizable challenge for us and the PAX pushed through with vengeance.

    The PAX was greeted by snow at 6:13 am right as the goblet-swing ladder completed and we were finishing up.

    YHC shared that the snow is like God’s love coming down on us. No Idea said, “What? Is God’s love cold and unwelcome like this snow??” YHC responded, “sometimes it is tough love and that is what makes us stronger and more disciplined.” Love comes in many forms… Love isn’t saying, “Yes, do whatever you want whenever you want.” True love requires sacrifice and sometimes true love is tough love. F3 provides tough love and discipline every morning in the gloom! We experienced that again this morning!!

    See you in the gloom!

    The Carpenter

  • First Day of Spring

    15 F3 studs greeted the first day of Spring by venturing into the 70 and sunny gloom.  Due to oxygen deprivation, I think this is what we did:

    Mosey to Carillon field to circle up around the F3RVA Success Donut sponsored by Holland Family Chiropractic and presented this morning by Woodfin.  (Both Big Blue and Little Blue cars were with us this morning)

    Exercises included : Invisible Jumprope, DQs, Arm Circles (front and back), merkins and LBCs.

    Mosey to corner of field nearest Carillon facing the short side.  One Pax member flips tire 5 times while PAX performs various exercises.  PAX flips tire entire length of field.  Exercises included running forward and backwards, bear crawls and crawl bears, running to opposite corners of field, merkins and LBCs.

    Mosey to amhphitheater for Self Destruction. First step = 1 merkin, 1 LBC, 1 squat.  Increase reps for each step all the way to top.  Mosey around circle for the six.

    Mosey to Rusty Cage.  3 sets of 5 pullups and 5 jerkins.

    Mosey back to the circle for Burpee Shuffle and WWII Ring of Fire.

    Announcements – Too cold for announcements.

    Numberama, Namearama, YHC took us out with a prayer.

    Moleskin : YHC woke up at 0430 on the first full day of Spring, with thoughts of warm weather, birds chirping and heavy dew on the grass.  Just to prove who is really in charge, the Sky Q had rain, sleet and snow planned for the first full day of Spring.  YHC was making his morning coffee knowing full well there would be about 15 of his F3RVA brothers in search of a beatdown, no matter the weather conditions.  We even had a F3 visitor from Jacksonville, FL join in on the winter weather fun (Welcome PomPom, feel free to visit anytime).  YHC arrived with the F3RVA Success Donut Transport Vehicle in tow with 3 minutes to spare, to find a group standing in the drizzle, just as YHC had imagined.  During the mosey to the Carillon Field for the COP, Saab noticed the F3RVA Success Donut and sighed, followed by expletives.  And with that, Saab continued his menstration by not approving of any of the COP exercises YHC called out.  YHC is here to please.  When YHC was planning the beatdown, YHC anticipated flipping the tire the length of the field would take much more time.  However, the PAX crushed the field by flipping the F3RVA Success Donut like it was a Dunkin Donut.  No worries, YHC had some optional pleasantries up YHC’s sleeve.  Self Destruction ate up the perfect amount of time and proved to ensure the entire PAX was covered with ice crystals from head to toe. About this time furingthe beatdown, the sleet began falling heavy and the PAX could feel the ice pellets bouncing off their faces while performing the LBCs. (Additonally, D@#$ that grass on the steps was cold.)  The PAX completely destroyed themselves and there was still plenty of time for more beatdown fun.  Off to the Rusty Cage where the PAX, again made easy work out of pullups and jerkins.  Returning to the circle for made sure the PAX got a complete body workout.  I think we taxed every muscle group sufficiently this morning, as YHC is ready for a long winter nap.  (But it is the first day of Spring).

    During the mosey back to the flag, Swirly mentioned that the PAX had just accomplished more than some people will accomplish all week.  YHC does not know why, but that thought has been stuck in YHCs head all morning.  With the help of the PAX, F3 men DO accomplish more than most people.  We get up early, get energized by a good beatdown and continue to accomplish tasks, goals, and challenges throughout the day at our jobs, with our 2.0s, and in our homes.  It all starts with F3 at 0530.  NO LONG WINTER NAPS TODAY, YHC HAS MUCH TO ACCOMPLISH ON THE FIRST FULL DAY OF SPRING.  YHC would like the thank the PAX for the inspiration.

    Flipper – You are welcome for the new clients.

    Circle K

  • The Boots Returned!

    3 Regular SOT, 1 reg SOJ, and 1 FNG posted to Source Of Truth for a virgin Q at SOT and virgin post to SOT by Flatline. Isle 5 came barreling through the parking lot as YHC and Rosie took off at 0530. Mosey around the parking lot and gather the clown car. 0532….and off The PAX went for YHC virgin Q of SOT.

    Run 3 laps around bus loop to warm up with rain and sleet now blessing us and COP- x15 Helicopters, X15 Invisible Jump Rope, x 15 Imperial Walkers, x 15 Don Quixote’s. Time to Mosey to corner of teachers parking lot. Isle 5 was providing intel to Rosie and YHC about the FNG-a friend of Dirty Rice.

    YHC took an exercise from Dogpile last weekend one step further- Triple Dime. Starting in corner of teacher’s parking lot (bottom of the hill), performed x 10 American Hammers and run to the top of parking lot near front of the school and x 10 Merkins and back down the hill= 1 repetition. Perform 10 reps.

    Mosey 100 yards to the R of parking for 4 corners. First corner x 10 WWII situps; second corner x 20 2 count Mountain Climbers, third corner X30 squats, fourth corner X 40 SSH and repeat back down from 4,3,2,1 corners.

    With 5 minutes to spare, mosey to entrance of the school and utilize those steps. Modified Butkus…..x2, 1 minute stair step exercises.  As Rosie stated, “One minute is kinda long.”

    Mosey back to the parking lot…..Number-ama, Name-r-ama, and Announcements. YHC took us out!

    NMS–First, Isle 5 introduced FNG as Mo during our run at the beginning. YHC thought this was his F3 name but wrong, it was his real name. So at COT, PAX asked several questions to FNG and BOOM his favorite band=Nirvana. In unison Rosie and YHC spoke, “Teen Spirit.” Done and welcome Teen Spirit! Isle 5, way to get your 2.0 and FNG out this am. Dirty Rice does like to change wardrobes, frequently! Rosie, SOP-way to bare the legs! In mornings like this, YHC does believe in boots and waterproof parkas over hoodie or 100% cotton. YHC thought this was going to be a solo workout but Rosie rolled in at 0525 and clown car at 0531.

    Gentlemen, you posted this morning and that is awesome!!! You can do ANYTHING for 45 minutes, including working out in rain, sleet, and snow! Thank you for following. Welcome Teen Spirit, again. YHC will always remember his virgin Q at SOT.

    Only those who post understand!! Loud and Proud!

    Flatline