Category: Richmond, VA

  • The Thundering Herd

    Eight men gathered for the last pre-Thanksgiving Spider Run.  Temps were sunny and 70, or 50 and calm winds, both perfect for a morning saunter.

    The Thang:
    Exit UofR to take a right on Campus, left on Three Chopt, quick right onto Pepper.  Right on Patterson.

    4 milers…right on Libbie and right on Grove.
    5 milers…right on Harlan, slight left onto Oak, and right on Grove
    6 milers…right on Westhampton and right on Grove.

    All runners, right just prior to Three Chopt, left on Iris. Follow Robin, Fairway, and Ridgeway back to UofR, then right and left back to the Student Center.

    Number-am-a, Name-a-ram-a, announcements, YHC took us out.

    Announcements:
    TYA will host a Thanksgiving morning beat down at 45MOM.  Start time is 06:00.
    Breaking Bread this Sunday:  YHC will take the lead, but what was The Lone Ranger without Tonto?  Or, Batman without Robin.  Or, Starsky without Hutch?  YHC could use a second.  Who’s in town and able to contribute a little time?  Respond in the BB.

    NMS:
    Today’s BB title comes not from any reference to Va. Tech. (that’s coming), but rather from YHC passing TYA on Grove…apparently, YHC’s breathing was heavy enough that TYA may have believed YHC was multiple men.  “A Thundering Herd of One”

    Speaking of TYA, he and Saab have built a strong friendship through F3.  Today, they looked like a Doublemint commercial. Way to coordinate clothes, fellas.

    As for Tech…if YHC had been asked in at the beginning of this year, “Which is more likely, UVA will lose as a #1 seed to UMBC or VT will need to beat UVA in football in order to play any football in December?” YHC would surely have selected UVA choking.  The Commonwealth’s teams are having a tough year.  Here’s hoping Friday’s game is a good one – perhaps the first competitive game in some time.

    Take the time to give thanks this week, fellas.

  • Yup, that route worked!

    YHC arrived this morning first on site to BWES and boy did YHC need a run. Losing power at 0221….WTF!?!? The only neighborhood in Bon Air!! And 6 PAX members quickly followed. 7 Men overcame the warmth of the fart sack to log a few miles off the 711 corridor. The route: out of BWES, R on Robious, L on Kings Farm Rd which turns into Queens Grant, R on Royal Crest Dr, R on Riverdowns Dr, and back to BWES=4 miles. 5 milers run past BWES to Robious Landing and circle back. 6 milers run to Robious Landing than to top of Tarrington where Club House is located and back to BWES.

    Perfect route. Back at 0614.

    Number-ama, Name-r-ama, Announcements: Thanksgiving Day, 0600 45MoM.

    YHC took us out!

    NMS-Rosie took off like a man on a mission and did the 5 mile route and may have created is his own 6 mile route! Like a shotgun, bang….what’s up with that thang?! Impressive Rosie.

    YHC was going to run 5 but circled back to catch the 6 every so often. Running alone on a Monday morning…F that! 4 PAX members and YHC had a good run and 2nd F during the run was superb! Singer, great catching up with you. DK, HTTR and yes, sometimes I agree, why do we bother! But that what fans do!!

    And yes, Queens Grant hill was great!

    Perfect way to start the week. Keep up the awesomeness!

    Loud and Proud.

    Flatline

  • A roof overhead

    Nightcrawler and I met up for last week’s Punisher with heavy rains falling.  We took advantage of the roofed outdoor classroom completing all of the evening’s workout under shelter, including:

    “C”OP with mostly the usual then Attila Sequence – 20 Dips, 20 Step Ups (one leg), 20 Dips, 20 Step Ups (other leg), 20 Dips.  Eight minute squat Tabata followed by Derkins at each bolt location per small picnic table seat (12 rounds) and one round of Incline Merkins at the larger table (6 rounds).

    Completed several rounds of other exercises on and off of the picnic tables including Carolina Dry Docks, Pole Smokers, APDs, One-Legged Squats (Captain Morgans), and several others.  Finished with LBC variants and stretching.  Mosey back to the parking lot for departure.

  • Sprinting for the arms and legs

    It was cool but humid this morning as two PAX gathered for a Bateau Beatdown.

    Sippy leads.

    COP–Helicopters, Don Quixote, Imperial Walkers, In Cadence Burpees, Merkins.

    Grab Rocks and head to grass for some Box and Rocks.  Each kickboxing alternated on the Right and then left side, for 20 seconds each with a 10 second rest.

    Box

    Rnd1.  Jab-Jab-Cross (L and R)

    Rnd2.  Jab-Cross-Uppercut

    Rocks–Plank on rock to rest, then 8x crossover Merkins

    Rnd3. Jab-Cross-Hook-Hook

    Rnd4. Jab-Jab-Front Elbow-Back Elbow

    Rocks–Plank to rest then, 15x tenderizers (overhead slams)

    Rnd5. Jab-Jab, Rear kick

    Rnd 6.  Jab-Cross Burnout leaving arms up.

    Rocks–Plank to rest then Mosey to the in construction tennis court and lift and throw rock across double-wide court, repeating until both PAX reach the end.

    Take rocks back.

    Faceplant leading.

    Mosey down to lake for a full loop.  Alternate between sprinting and lunging between light poles with 10 WWIIs at each light pole.

    Mosey to the Flag.

    COT.  Sippy closed it out.

    Moleskin.

    Cardio kickboxing is kind of like sprinting for the arms, we figured out.  You end up as out of breath as a wind sprint and use a lot of core and upper body explosive movements just like accelerating for a sprint.  So we got sprints in both ways today!

    Workouts with 2 lead to some nice conversations when the PAX are not out of breath.  We chatted about 10K times, Faceplant’s upcoming trip to Austria and Eastern Europe, injuries, the impacts of F3 and the like.  It was good to get to know you better Faceplant!

  • A Foggy Down Range Beatdown

    4 DaVillans climb out of their bunks to enjoy a downrange workout.

    This how it went down:

    YHC started things off.

    Mosey around the camp and head to the field

    COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Gas Pump, Dying Cockroach, Arm Circles

    THANG

    11’s – 10 Merkins, Bernie Sanders up a hill, 1 WWII, run back down. Rinse and Repeat till 1 and 10.

    Partner Carrier across the field to some benches

    Crushing Dips – 10 Skull Crushers each leg then 10 Dips (ALL IC)

    The Carpenter takes the Q

    Dora – 100 Dips, 200 (2ct) American Hammers, 100 Copperhead Squats. Partner runs loop around the camp

    Bear the Plank – first partner planks while second one bear crawls across the dock, runs to the top and completes 1 Burpee then runs back. Switch, Rinse, and Repeat three times

    Mosey back to the SF

    Merkin Ring of Fire – 10 each

    Numberama, Namerama, Chowdoh took us out

    MOLESKIN

    The four of us were down range for our church’s annual youth fall retreat. We did our best to EH some other leaders and youth but no one took the bait. This marks the third year for this annual workout.

    The camp provides a much needed change of scenery and we seems to find new “challenges” every time we come.

    The gloomy morning dropped a nice frost on the dock. This made the bear crawling nice a slippery and added to our laughter.

    SPIT ON THAT!!

  • It’s not supposed to be this cold

    2 DaVillians showed up for Tomato Run, so here’s what happened.  We ran 100 sprints, did 50 merkins in between each one, so 5000 merkins which means we won the challenge with over 10 days left….then ran 5 miles at a 4:30 pace (we were tired from all the merkins).

    After all of that, we ran/walked about 3 miles.  And commented on feeling like it seemed to be 30 degrees, not 40.

    You weren’t there, can’t prove YHC wrong.  🙂

    As usual, I have No Idea what I’m doing.

  • Swimming at Hoedown

    https://static.tvtropes.org/pmwiki/pub/images/fish_out_of_water.jpg

    Ten warriors, sans webbed feet, huddled in the crisp fall air before embarking on today’s hoedown.  Start off with a 3/4 mile run then huddle around the shovel flag.  Resist Conspiracy’s call to number off before tackling this ground ‘n pound.

    The Thang
    Repeat the following x2
    SSH – 25
    Merkin – 10
    WWII – 10
    Copperhead Squats – 10

    Repeat the following x5
    Merkin – 15
    WWII – 15
    Copperhead Squats – 15
    Worm Merkin – 10
    30 second plank

    Repeat the following x2
    Lunges – 10x each leg
    WWII – 15
    Flutter Kick – 30

    Mosey to the wall for triple check.  People’s chair, mountain climbers, and a lap around the loop.

    10x ring of fire then we were complete.

    Numbers, names and YHC took us out.

    Moleskin
    The idea for this workout started a few months ago when my daughter came home from swimming practice and told me they did a boot camp, after their normal swim practice.  She wrote it down for me and I filed it in the backlog for things to get to at an F3 workout.  Today seemed like a good day to test it out.  YHC added the run at the beginning and the triple check + ROF.  Everything else was stolen from her workout.

    YHC must have a reputation for patterns and numbers as the PAX was gleefully attempting to figure out the next exercise throughout the first two rounds.  Then they gave up.  Maybe out of boredom or perhaps out of exhaustion.  Today was no joke.

    For those counting, we did 155 merkins.  Apologies to Keymaster for attempting to run him off the road on Sunday.  It’s nothing against you, YHC frequently attempts to run people off the road.

    Announcements
    – Handshake VQ at Heartbreak tomorrow.  For those that want to run, UpChuck has Spider Run.
    – 1 hour Berkley plantation workout at Mary Munford Thursday morning at 6:00
    – Conspiracy has v1.0 of big data dating back to 2015.  According to his records F3RVA has a 70% abandon rate after the first post.  I think we’ve gotten better since then.

    Big Data is watching.

  • Making Room for Thanksgiving

    YHC had a long drought Qing Gridiron, so it was time to go back-to-back.  With several familiar faces in tow, here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 15 DQ
      • 15 helicopters
      • 10 Suzanne Somers (each leg)
      • 10 2x merkins
      • 25 LBC
    • Burpee march
      • 15 burpees down the parking lot, 25 WWII sit-ups and 25 flutter kicks – rinse and repeat 4x
    • Jerkin ladder – 8 on down
    • Mosey to pickle ball courts
      • Partner wheelbarrow 2 courts, 25 PLTs, switch for way back
      • Series of bear crawls over 2 courts with 25 exercise to follow and run back
        • Crab cakes
        • Hand release merkins
        • Reverse crunches
        • American hammers
      • Mosey to football field for a Lindsay with dips and bench kicks
      • Mosey to the track for a series of 100 yard dashes
      • Mosey back to shovel flag for COP with YHC taking us out

    Great to have some familiar faces back in tow with Cecil, Nightcrawler and Quest.  Nightcrawler had some members of the PAX jealous with his lush and lively fro to start the morning.  YHC college roommate Johnny Utah (visiting from VA Beach) joined the PAX.  As always, solid work from the PAX.  Good core work and plenty of movement.  What White Deer lacked in foot speed was compensated for in mumblechatter.   As always, solid work from Johnsonville.

    For those praying, Earthworm is home from the hospital and recovering from surgery.  Grateful he is doing well after such a long road to get to surgery.

    As always, great fellowship at the Einstein’s for some 3rd F.  Happy Thanksgiving men!  I am thankful for you.

    God is good all of the time!

    Attila

  • MCV is cloning rats now I guess

    27 came out on a frost morning with FNGs and out of town visitors we had a lot of ground to cover:

    COP –  Imaginary Jumprope, Don Qs, Merkins, Flutterkicks, Imperial Walkers

    Head to Carillon field – Bear craw width, 20 merkins, crawl back then 10 more.  Crab Walk across, 15 WWIIs, then back and 10 more WWIIs.  Wheelbarrow across, switch partner and back.  Head over to the Rusty Cage for:

    5-10-15-20.  5 Pullups, 10 Jerkins, 15 Dips, 20 Jump Squats.  5 Rounds through. Then head down Pipeloop with just enough sunlight to allow for:  Triple Check – Run loop, Elbow Plank, & Reverse Crunches.  Merkins at the end to get count up while waiting.

    Mosey past Love Hill and Bernie Sanders up grass hill, run rest of way to brickhouse – Derkins on the wall until all pax arrived.  Then 15 Burpees per Honeymoon’s request.  Back to flag & 2 min of Mary. YHC took us out.

    NMS – YHC arrived to find the RVA version of Lab Rat giddy with excited.  As PAX arrived the NC version of Lab Rat ran in.  Yes there are 2 Lab Rats in F3 nation apparently.  Luckily RVA Lab Rat had to leave at 6:30 to avoid the confusion.  PAX were left to wonder if those 2 partnered up would it cause a ripple in the time-space continuim.  The NMRC (New Market Rucking Crew) arrived with headlights and rucks on having earned some extra credit before 6 am start.

    Welcome FNG Brexit, who put in solid work and also great to see Toy Store on his 2nd post in the week after his first post at 45MoM 2 days earlier.  Bone Thug keeps getting stronger.  Handshake remarked how the pipeloop was just light enough to see how dangerous it was to run on the trail with all the wet soggy leaves. During the Triple check the PAX were cleared out for a Lyft of Shame to pass through.

    Kubota showed up sick as a dog and 2 shades green, he bailed a few minutes in after being up all night with sick kids.  He gets the bad idea of the day, feel better brother.

    Annoucements – Prayers for Earthworm has he recovers from surgery this week (YHC forgot to mention that), 45MoM is at 6:00 am on Thanksgiving.  Handshake’s VQ is Tuesday at Heartbreak Ridge.  Come out to one of RVAs finest AOs if you have not been there and heckle (support) him. FNG Brexit has a mens group that meets monthly, similar F3 vibe without the merkins:  https://league-extraordinary.squarespace.com/2810 

  • Merkins at the spa

    7 fearless morning warriors kicked off their day the best possible way, in the gloom with their F3 brothers–here’s what happened.

    COP, 10 each, IC, SSH, Merkins, DQ, HR Merkins, LBC’s, Merkins, Abe Vigoda, HR Merkins

    Indigenous people run around the church to the picnic table area for a triple check

    Abyss merkins  between picnic tables, LBC’s, last partner runs to road and back, Al Gore for the six.

    Mosey to parking lot, Bermuda Triangle: 3 cones, 30 feet apart in a triangle shape, bear crawl b/t cones, stopping to do 5, then 10, then 15 merkins.  Three reps.

    Find a curb for 11’s, heels to heaven and WW2 situps.

    Find the flag, numberama, namerama, YHC took us out.

    NMS

    Mumble chatter was lively and varied, ranging from UVA athletics, to Spit and Opus’s favorite spa treatments, to the possibly weird (yes, I’m judging) places Emoji might put hand warmers.  All in all, a fun and taxing workout.  For those doing the challenge, that’s 130 merkins plus however many abyss merkins you did during the triple check.  Thanks for letting me lead.

    As usual, I have No Idea what I’m doing.