Category: Richmond, VA

  • Sunday after Thanksgiving run

    3 stalwarts posted for a Sunday morning run a few days after thanksgiving.  We took went over the nickel bridge, picked up the access road, crossed at the T. Pottersfield bridge, and came back on the Northbank.

    Flipper is an animal.  He kept pace on the entire route and ripped off an 1:14 minute 7 miles on the trails.  Great work.  Shakedown filled in admirably for Lab Rat, keeping the conversation going the entire way.  But, alas, no one can talk as much and on a varied number of topics like Mr. Rat.

    TYA OUT

    1 week til the Bear Creek.

  • Keeping moving, keeping warm.

    A group of 5–2 dads and 3 kids gathered for the last puppy pile of the season.  It went something like this:

    Marv leading.

    COP–10x SSH, 10x Don Quixote, 10x Imperial Walkers,  Arm circles, 5x Merkins, 10x LBCs.  5 Burpees OYO

    Mosey to amphitheater for a series of two triple checks.  The “timer” was a runner to the top of the steps.

    #1.  Run, SSHs, LBCs

    5 Burpees OYO

    #2 Run, Jump Squats, Merkins

    5 Burpees OYO.

    Sippy leading.

    Mosey to Rusty cage.  3x rounds of Solo Jerkins (8x) and Bar hang leg raises (5x).

    5 Burpees OYO

    Mosey down the pipe for a pipe loop run.  1 partner runs the loop while the other partner lunges back and forth across the street.

    5 Burpees OYO

    Whamo animal walks along the road and up the partner carry hill.  One PAX throws frisbee.  Sprint until disc stops, then proceed to disc using one of a variety of ways–bear crawls, crab walks, duck walks, turkey walks (duck walk with arm circles), broad jumps, partner carries, but kickers, high knees.

    5 Burpees OYO (during the Whamo animal walk at some point)

    Balls to the wall on a large tree near the shelter at top.

    Mosey back to the flag.

    1 Burpee OYO–to make a total of 31 (the number of points scored by UVA yesterday in their loss).

    COT, Marv took us out.

    Moleskin.

    It is really fun to work out with your kids and see them pushing themselves and having other men encouraging them as well.  I’ll miss puppy pile this winter.  Today was a bit cold but everyone warmed up quickly  and were toasty by the end (I think).  We had a group of older kids so we didn’t scale back too much. We did try a few experiments–Turkey walks are a solid addition.  Double partner carries, not so much.

  • More NC visitors

    Six strong posted to Gridiron.  Bogey, from NC, was waiting to receive his first RVA beatdown.  We did:

    COP:  SSH, Hillbillies, Merkins, Don Qs, Scorpion Kicsk, Flutterkicks.  Stay on main field for some Benchwork:  4 Rounds increasing by 5 starting at 5:  Derkins & Box Jumps – run width of field between exercises.  Down to SPMS for:

    Triple Check:  Donkey Kicks, Reverse Crunches, & run loop.  Head back to Jerkin bars:  Descending Jerkins: 10 down to 1.  Then 3 Sets of PLTs, 10 Burpees for Chum, head to shelter- 2 Rounds of 30 Dips & 10 Step ups.  Back to main field:  Sprints to the 50, 75, and 100.  Finish with Bear Crawl to mid-field then back to flag for 2 min of Mary.  Atilla took us out.

    NMS –  What better way to ensure you post after Thanksgiving than to sign up to Q.  YHC arrived to see Bogey streching out and met Quest.  Good to see Atilla back home from his trip to AL this week.  Jville lamented the Donkey Kicks during the triple check after doing a ton on Thanksgiving at CM.

    The RVA PAX were happy to introduce Bogey to Jerkins.  He immediately groaned once we started and swore he will import the Jerkins back to Chapel Hill.  Thanks to Handshake’s VQ earlier this week for the idea of the 10 down to 1.  Bogey’s in-laws live in RVA so hope to see him back in the VA gloom in the future.  Atilla was quiet today, likely still stewing in the Hoos loss last night to VT, I hope you got you dead car figured out.  Sounds like Earthworm is recovering well from surgery.

    Coffee after was great to get to know Quest, who was not EH’ed but heard about F3 on a podcast. Happy to see you becoming a regular at Gridiron.

  • Sometimes You Gotta Jump In

    When YHC was a boy, there was a story told of brave men who battled the cold, fartsack and sad clowns to save the day.  This morning that vision was birthed into reality au naturel.  Once we cut the chord, here’s how it went down.

    COP: SSH X 10, SSHRL X 10, SSHLL X 10, WWII X 20, FC X 20, M X 10, MRL, X 10, MLL X 10, Arm Circle X 2

    Mosey to the bottom of the hill.

    Hill Work:  One partner runs to the top of the hill and back down.  The other partner exercises making progress up the hill, then switcheroo until team is at the top.  Exercises were Crawl Bear and Lunges.

    Modified 52 Card Pickup: Hearts = Flutter Kick, Spades = Squats, Diamonds = Merkin, Clubs = Monkey Humper.

    Pax circles up.  One man goes to the center and draws a card then leads the men in the exercise (determined by suit) and the count (determined by the number).

    **Modification – No one wants to lead a two count of an exercise, it’s the worst.  The modification was that if the card drawn was 5 or less, you had to keep drawing until you drew a card 6 or greater.  Once you hit that point, you added up the numbers and did the exercise for the suit of the last card drawn.  For example; 2 of Clubs (draw again) 4 of hearts (draw again) 8 of diamonds.  2+4+8 = 14 merkins (diamonds).

    Mosey to the Rusty Cage.

    Fantastic Fives =   5 rounds of the following; 5 pullups, 5 jerkins run to fire hydrant and complete 5 burpees.

    Mosey back to the flag.

    30 American Hammers IC

    Numerama, Namerama, Kubota led us out.

    Moleskin:  Way to work fellas.  It was great to have a few new leaders jump in an lead us through some exercises. If you can do it on a moments notice, then you can do it any time.  If you haven’t signed up to Q yet, get in there, grab the reigns and get it done.  No one will hand them to you.  Great job Posh, Don Draper, Greenboro and Vandelay!  Rusty Cage was made a little harder coming at the end of the workout.  Way to push fellas

    A great time at ET’s as always.  Next time you are in the cafe, be sure to check for the best class picture ever.  Our Thanksgiving group photo is now proudly displayed in an area that has been renamed “Shelf Of Legends” Upchuck once again had some really funny lines about Mr. Roper trying to assault a tree on a mountain bike.

    News: There is all kinds of scamming for the Bear Creek race next weekend.  See Shakedown and/of Lab Rat for details.

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

    Hardywood

  • Two-Man Dora on Thanksgiving

    Two of the faithful posted at Circus Maximus at the regular appointed time on Thanksgiving. Johnsonville (YHC) took the Q, and this is what went down:

    Warmup 25x SSH, 25x Don Quiotes, 25x Imperial Walkers, 10x merkins, 25x arm circles front, 25x arm circles back, 10x big circles front, 10x big circles back, 20x scorpion kicks.

    Mosey over by the pillars in the bus pickup/dropoff area. Commence DORA (modified) which took up most of the remaining 45 minutes. In each case, one member of the pax did the appointed exercise, while the other member of the pax bear crawled about 15 yards, then jogged to the corner of the school, which is about 50 yards down the pillar area from the start. Counting is cumulative. Exercises were:

    50x burpees
    100x lawnmower pulls
    150x donkey kicks
    200x sit and press

    Mosey back to flag. Boat/canoes with White Deer leading.

    COT with Jville taking us out.

    Great way to burn the calories in advance, men!

    Johnsonville

  • Tuckahoe’s newest AO

    3 non-SOJ’ers came out on a brisk 28 degree morning to Twin Team to enjoy the company of the SOJ PAX.  With no SOJ PAX to be found the 3 did their best to sweat out their Turkey day excesses:

    Mosey to JRHS lot for COP:  SSH, Imperial Walkers, Don Qs, Merkins, Flutterkicks.

    Triple Check:  Donkey Kicks, WWIIs, run to stop sign & back.  Head across to parking lot.  Bear Crawl up but stop for Merkin ever parking spot.  Back down with Crab Walk & 3 Reverse Crunches per spot.

    Head over to main lot- Increasing Burpees at lights, 1 up to 8.  Freddy Mercury and then head up to BWES field for 11s:  Merkins & American Hammers.

    NMS:  YHC arrived at Twin Team and found Sir Topham Ham from CLT waiting.  Conspiracy arrived to make it 3 but we all were left to wonder where the SOJ regulars were.  It isn’t unusual for Mr Holland and Flipper to represent Tuckahoe at Twin Team but today was just 2 West Enders and our CLT visitor.  YHC was left to wonder were the Black Friday deals on chicken feed, starter jackets, unnecessary golf carts, & EZ Pass transponders too tempting to pass up?

    Sir Topham Hat posted in shorts making it 2 SOP’ers in the 28 degrees.  Conspiracy went the opposite direction with a good 3 layers to make Wilson proud.  Sir Topham Hat lead the way on the exercises, always good to have him back in his hometown.  At the end he gave a resounding endorsement for the GrowRuck and gave a soft commit for attending ours in March, aye!

    Enjoy the quiet Friday today, Go Hoos and come celebrate UVA ending the losing streak to VT tomorrow at Gridiron.

  • Attention Black Friday Shoppers…Beast Special at The Creek

    6 Davillians and 1 visitor shrugged off their Thanksgiving hangout to join YHC in the traditional Black Friday shopping, F3 Style

    This how it went down:

    Mosey around the church for LIFO’s

    Circle up for the COP and a history lesson. The term Black Friday was first used in the United States to describe a financial crisis in 1869. On September 24, 1869, a Friday, James Fish and Jay Gould tried to take over the gold market in the New York Gold Exchange.

    COP (9/24/1869): 9 DQ IC, 24 Arm Circles IC, 18 Merkins OYO, 69 SSH IC

    THANG

    Mosey to the field

    BEAST Black Friday Style

    Round 1: At Walmart Nintendo Switch w/ Mario Kart on sale for $299. 50 LBC’s x6

    Round 2: At Walmart 6V Ride-On on sale for $98. 16 Carolina Dry Docks x6

    Round 3: At Target Sony 4K HD Blue Ray Player on sale for $149.99. 25 American Hammer (single count) x6

    Round 4: At Target Element 55″ Smart UHD TV on sale for $199.99. 33 Merkins x6

    Round 5: At Macy’s Kitchen Aid Stand Mixer on sale for $189.99. 31 Jump Squats x6

    Round 6: At Macy’s Club Room Men’s Flannel Shirt on sale for $9.99 (let’s get 6 of them). 10 Burpees x6 (Audible due to time x3 instead)

    Mosey back to the SF for Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN
    Small PAX this morning to be except on Black Friday. The Jett Clan came ready and early. Glad to have Turban join us this morning. Hope to see you next holiday.
    Great mumble chatter about those that fart sack and football during coffeetaria at Dunkin’ Donuts afterwards

    SPIT ON THAT!! 

     

  • Quiet Morning

    Six of RVA’s finest came to work off Thanksgiving dinner.  Shopping deals, a lingering food coma, or perhaps the cold kept others in the Fartsack.

    Reverse Carillon was called and off we went with 4, 5, and 6 mile variations.

    Post run mumble chatter centered around basketball tournaments and a certain in-state rivalry unfolding this afternoon.

    Announcement

    • Puppy Pile tomorrow @ 7:05 after Dogpile.  Marv is on point.

    YHC took us out.

    ABT,

    Lockjaw

  • Plymouth Massachusetts and Berkeley Virginia

    34 studs posted for a Thanksgiving, including 2 FNG’s and a visitor from Charlotte.

    Every five minutes, stop what you are doing and do 10 merkins followed by box cutter spelling of with Plymouth Massachusetts or Berkeley Virginia. First 30 minutes it was Plymouth and last 30 Berkeley.

    The Thang

    Mosey towards Reveille church.  Along the way stop for  a mini COP with side straddle hops x20.  mosey to the side of the church for more COP with Imperial Walkers, LBC and Don Quixote.  Mosey to back of church for triple check.  One PAX does dips on the benches, second LBC, third runs to end of parking lot and back.  On the return trip, run backwards.  Mosey toward Windsor Farms.  Stop at the intersection of Cary and Windsor way.  Team up, first team member does 10x Lt. Dan’s while second member does polar bears.  Everyone make it to halfway down Windsor Way.  Mosey the rest of the way to the church.  Elevens with LT. Dan’s and American hammers.  Mosey back to Mary Munford ,stopping a couple times along the way.  Circle up in the field for 3 minutes of Mary, 20x rosalitas, 20 x flutter kicks and 25 LBC. Mosey back to the shovel flag.

    NMM

    Looked like we were going to have a light Thanksgiving crowd this morning.  When I showed up at 550, there were less than a dozen PAX present.  By the time the workout started we were up to 34.  Great showing given that there are a lot of travelers out the who had to workout someplace else.

    Lots of mumble chatter early on about the first thanksgiving.  I appreciate the effort from the folks in the great state of VA, but if you do some research, the answer to where the American style Thanksgiving  started is pretty clear.  Regardless, it is not worth arguing over such a frivolous fact on this awesome day when we are supposed to look around and see what we are grateful for.

    Vinny posted in a classic Virginia outfit today.  He was sporting Yard Khakis (pronounced yah cakeys) and a blazer.  This and the UVA student body at football games proves that Virginians think that a blazer (especially a blue one) is appropriate attire anywhere… a wedding, funeral, birthday party, F3 workout, football game, beach party, toga party.  Actually, the only day its not appropriate is on Halloween.

    Thanks to Hardywood for the coffeetaria afterwards.  What a great thanksgiving tradition he has started and continued for the past several years.  Great way to ensure some high quality second F after a workout

    It was an honor to lead today on my favorite holiday of the year.  I am thankful for a ton of things in my life.  Having traveled in many parts of the world, I know how truly special our great country is.  Yes, we have our problems, but there is no place better on the earth to liver. Also, I am grateful to this group for allowing me to be a member of the PAX.  The workouts and camraderie fill a space in my life that I did not know even existing.

    TYA OUT

  • Pre-Blast: Breaking Bread, Sunday, November 25 – Need YOU!

    Pre-Blast: Breaking Bread, Sunday, November 25 – Need YOU!

    Thanksgiving Quiz

    Question 1: Where was the first Thanksgiving in America held?

    Answer: Virginia.  That’s easy.  As early as 1610.  9 years before some Massachusetts Pilgrims scraped up their new Plymouth by crashing into a rock on their way home from a baahhhh.

    Question 2: What is a HIM?

    Answer: High Impact Man.  This weekend, it’s YOU!

    Question 3: Who will be a HIM for 2.5 hours on Sunday, November 25, 2018.

    Answer: You

    Question 4: What is needed?

    Answer: F3 RVA sponsors Breaking Bread one Sunday evening each month.  This month, it falls on Thanksgiving weekend. As of Tuesday, no one had signed up, so I jumped at the opportunity.

    Isn’t this a hassle on a Sunday?  Only if you let yourself think that way.

    If you have not done this, it’s not a burden – it’s a reward.  You will have the opportunity to serve dinner to roughly 12-15 people.  These are folks who incurred injuries or other medical conditions in their lives.  They found themselves homeless in the process.  The Daily Planet is their chance to recover safely and, at this time of year, in a warm, welcoming environment.  Your help pulls them through.  And, having done this 2 times already this year, I can tell you there will be no one at your family Thanksgiving tomorrow more thankful than these folks will be for your help on Sunday.

    Also, for anyone who is thinking, “But, I like to watch football on Sundays,” your prayers have been answered.  They almost ALWAYS have football going on Sundays in the fall.  EVERYONE watches.  No burdensome M’s or 2.0s to ask you to be a husband or Dad** – just you, football, and helping the homeless.

    I need ONE brother (two would be fine, but I NEED one), one HIM, to step up for Sunday.  I’ll do most of the cooking.

    Who’s in?

    Respond to the Pre-Blast or text me (804 307 6765).  Help a brother, help some homeless folks, but most of all, help yourself, F3RVA Thanksgiving-style, by lending a hand.

    **Bring your kids, if you wish.  Daily Planet recommends that they be 10 years old to attend.