Category: Richmond, VA

  • Pickleball Suicides

    Five of the faithful arrived in the rainy darkness for GridIron gloom. Johnsonville (YHC) took the Q with no particular routines in mind. This is what we got into:

    15x ssh; 10x merkins; Rinse and repeat 3 times (total)
    10 half-burpees in cadence
    other warmup stuff in cadence

    Mosey to pavillion
    20x dips; 10x single leg squats per leg (with back foot on bench)
    repeat
    20x dips; 5x single leg pistol squats (to sit and up)

    Mosey to playground
    3 sets of ten Australians (3 wide, 3 regular, 3 narrow, 1 hold)
    Jerkins 7 to 4

    Mosey to pickleball court
    6 rounds of suicides, followed by planks, followed by a round of a random leg burning exercise in cadence, including shoulder taps, goblet squats, jump squats, Alabama prom dates, etc.

    Mosey to schoolhouse. Traditional triple play with run around pavillion, fullter kicks, and wall sit.

    ring of fire.

    COT with YHC taking us out.

    Moleskin — The cool weather was great, and the rain was tapering off by the time we got moving. During the 4th round of suicides, things were getting gloomier than normal. YHC asked Adderall for a 2 count. Adderall counted down to 10, then did burpees during the final 10. We don’t impress that easily. We were impressed. Great work!

  • KYP

    A hearty 8 1.0’s and 2.0’s made it out to October’s rendition of PuppyPile. After an all night Nor’easter and a legit threat of rain in the area, the normally robust group of 2.0s and 1.0s shrunk a little bit…mainly because most of us exercised the sports adage–KYP. Know Your Personnel. You see, I know my personnel (AKA, my 2.0s) and rain and low 50s wasn’t going to make anyone happy. For us, “Push Yourself, don’t hurt yourself” is a challenge, a badge of honor, a motto to get us to do one more Merican or Burpee. For 2.0s, well, it doesn’t mean the same thing.

    That said, the thought of TYA or Swirly or anyone giving me a hard time for not showing up for a Q was too much to take, so I found myself 2.0-less but out there at 7:05, ready to roll with 7 others who’s personnel has no problems whatsoever with a little rain and cold weather.

    The THANG

    Moseyed to The Carrillon bricks and got into the COT.

    15 Side Straddle Hops
    11 Helicopters
    8 Don Quixote’s
    15 Arm Circles (forwards and reverso)
    Burpees OYO (either your age or 1/4 or your age to the nearest even number)
    Hillbillies

    We then had a quick demonstration on how to do the following exercises…
    Monkey Squatters (verbiage cleaned up for 2.0)
    Polar Bears
    Bear Crawl

    The Pax then moseyed to the activity trail (not sure what the name of that trail is that we did the race on last month) and started at the two chin-up bars. The goal was to do exercises that got us all around the trail, one full lap.

    We started by doing “Relay 11s”

    Pair Up (fortunately, Sippy has two 2.0s at the Q, so I grabbed Blue Collar as my partner)

    One Partner Does 11 Mericans while the other broad jumps (or bunny hops) down the trail. Once the partner catches the jumper/hopper, they switch off. 2 sets

    The Combos–
    Monkey Squats / Broad Jumps
    Mericans / Lunges
    Burpees / Polar Bears (3 sets)

    The Burpee / Polar Bear combination was surprisingly brutal. Could possibly have taken it to a new level for a 2.0 workout.

    From there, we did an Indigenous Person run for about an 1/8th of a mile. Following that, we did the same thing while carrying their partner. Hat tip to Tyson, our 13 year old 2.0 of Sippy, who carried Sippy for that 1/8th of a mile.

    After gathering back up, we did a ‘still trying not to get really wet’ version of Touch a Tree. But this time, we used the exercise stations on the trail which included, but were not limited to…

    -climbing up and over bars around 8 feet in the air
    -parallel bars
    -squats while holding on to a pole

    More indigenous running until we happened upon monkey bars. The Q traversed those with ease.
    More indigenous running until we got to a wall. We all jumped over the wall with relative ease.

    Back to the flag for the Burpee Shuffle. Kudos to our FNG Gamer for calling out three burpees on a day where we did quite a few. Very much throwing down the gauntlet in his 4 1/2 year old 2.0 way.

    After looking at Big Data, Vinny remarked how Puppy Pile, pound for pound, gets the most attendance each time we have it. And he’s right. We have been averaging around forty or so each Saturday that we do it. That number, with the rain and the cool climes, will take a bit of a hit after this weekend. That’s ok, however, as all of us don’t have to worry about sniffles or sick days because we followed through on “push yourself but don’t hurt yourself.”

    Here’s to the weather looking good at the end of November for us to continue Puppy Piles into the winter.

  • How many “…….” did we do?

    19 inspired, hardcore mofo’s arrived this morning to Dogpile hoping that the weather, specifically rain, would ease up slightly (3 PAX members rucking)……0600 and it was time.

    Slow mosey around the Carillon to COP. And yes, YHC had worked on his cadence. And the COP went a little something like this……X 10 Don Quixote’s, x 50 Imperial Walkers, x 10 Invisible Jump Ropes, x 25 Flutter Kicks, x 15 Freddie Mercuries, x 15 LBC’s, and x 25 SSH.  That was enough and mumble chatter was light.

    Mosey down the road toward the pipeline except Upchuck and YHC traded paint there at the gate. Upchuck managed to fall with style and with little down time. My bad Upchuck!! Down the road past the pipeline and toward the toll booth.

    Nickel Bridge= starting at the toll booth, run to each light and perform x 5 Burpees and alternate with x 5 Merkins. Lead PAX member goes to the top of Westover Hills and back across the bridge. Trailing PAX turn around once leader had lapped them. YHC believes there are 15 light posts. Respect to the leaders this am!! However, PAX was unable to return to the start due to Toll Booth Wilma telling Bleeder that the PAX was on private property at the start. Thanks to Bleeder for directing the PAX to Road Closed sign on Pump House Road. YHC arrived with PAX planking and time to mosey up Love Hill!

    Thank you goes out to Slurpee and Abba for headlamps and Bleeder with the ankle strobe.  Lighting Love Hill was extremely beneficial. Once at the top, circle up on grass infield.

    Super 21= 1 Merkin, 1 Situp; 2 Merkins, 2 Situps; 3 Merkins, 3 Situps, up to 21. And IC!! Super awesome!! Slight amount of extra credit but PAX dug deep and water was found. 0703…..mosey back to the flag with Puppy Pile observing!

    Number-ama, Name-r-ama, Announcements-there were none! Weird….

    YHC took us out!

    NMS: Dear PAX, hope the cadence was better. Upchuck, sorry about the fall but 2 years at F3 with no fall is pretty good….great recovery time! YHC has a yellow bracelet for you.

    Bleeder-glad F3 Cooperate  was there to speak with Toll Booth Wilma regarding PAX being on private property. FFS….really!

    Hardywood-thanks for the final push at 19, 20, 21! Way to motivate!

    ET’s makes my week!!

    Only those who post understand.

    Loud and Proud,

    Flatline

  • You Might as Well Jump!

     

    3, … wait,      now 4, wait…       now ….  8 steadfast and brave warriors filed in this morning for a VH beatdown.

    Rock and Roll Slaughter Starter — 15 burpees

    COP —
    arm circles, DQ, angled knee jumps, one legged merkins, jump squats

    Love Lot —
    One partner runs the length of the lot and back, other does board jump burpees, exchange places, keep going till the end is reached.

    BoxJumpaLooza
    Pick a bench — 2 box jumps, run to the road 4 box jumps, run , repeato until 10 box jumps have been done

    VH Trivia contest — right answers are 5 burpees, wrong answers are bear crawl down and up the hill plus 5 burpees (answers in the NMS)
    1) In which country were the Van Halen’s born?
    2) Name the two other singers VH has had besides David Lee Roth?
    3) On what Michael Jackson song does Eddie Van Halen have a guitar solo?
    4) What color M and M’s did the band insist be removed at every gig? (true story)
    5) Who played clarinet for the band on one of their songs?
    6) What famous rocker signed Van Halen to their first contract?

    Pull out the speaker and the spotify for the classic “Jump”!

    Intro — plank
    drums kick in — mountain climbers
    verse — merkins
    pre chorus — angled knee jumps
    chorus — big jump on “JUMP”s little jumps in between
    solos — sideways bear crawls around the circle, both ways, forward and back
    interlude — back to plank

    Mary —
    flutters, scissors, freddies, heels to heaven, am hams

    Numbers, Names, announcements

    NMS —
    1) the Netherlands (got it right)
    2) Sammy Hagar, Gary Cherone (from Extreme — the More Than Words band) (missed)
    3) Beat It (missed)
    4) Brown (missed)
    5) Jan Van Halen, their father (got it — kind of)
    6) Gene Simmons (got it w/help)

    This whole workout was based on the routine I came up with for the song “Jump”.  The lads did a pretty good job on the trivia, but they could have done better. Mudface said that he would do much better on a genre called Black Metal.  No Idea what that is.   No one came dressed in spandex with a hole cut out of their butt, but Emoji did show up this morning with some wacky looking beard and hair.  It looked like an ancient medieval wizard get-up.  It did make us laugh though when he tried to do the burpees at the beginning with it on.

    See you all in the gloom
    Opus

     

  • Rest In Peace Grizzly

    Rest In Peace Grizzly

    Folk,

    This may be a first for F3 RVA. Grizzly, aka Chuck Friend, pass away on Tuesday after a year long battle with gallbladder cancer. To me, he was a friend, a neighbor, and a protector of this great country.

    Grizzly posted to grid iron in the early days, along with his neighbor Short Shank (maybe the worst F3 name ever).  He was always in great spirit and maximum effort, even if it was a ground pounding.

    Grizzly’s obituary reads as follows:

    FRIEND, Charles Lunsford, 58, lost his battle with gallbladder cancer on October 23, 2018. He was preceded in death in January by his beloved mother, Rosemary Thomasson. Chuck fought with strength, faith and courage to the very end. He spent his career as a U.S. Secret Service Agent and worked most recently as a Senior Manager with Altria Corporate Security. Chuck leaves behind to cherish his memory, his wife, Karen; adored children, Kevin and Emily; devoted son-in-law, Christopher Brown; brother, John Friend (Sandie); sisters, Emily Friend (Gray) and Dr. Jean Cary (Dave); along with his mother and father-in-law, Bob and Marilyn Snow. Visitation will be held at Woody Funeral Home, 1771 N. Parham Rd., Richmond, Va. 23229, on Friday from 5:30 to 8 p.m. A funeral Mass will be held at 11 a.m. Saturday, October 27, at St. Mary’s Catholic Church. A reception will immediately follow at Richmond Country Club. In lieu of flowers, memorial contributions can be made to St. Mary’s Church Haiti Fund c/o Dr. David Gilligan, 1700 Habwood Ln., Richmond, Va. 23238 or Ledwith-Lewis Free Clinic, Box 2313, Tappahannock, Va. 22560.

    Eternal Respect to Grizzly.

  • Murph is back!

    8 strong today to take on Murph Friday

    Mossy to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot

    COT, Name-a-rama, Number-rama

    Awesome job today and it was great to see 8 strong along with bringing Murph back!  Keep digging on those pull ups as they smoked me today!

  • Fan Halloween Run

    F3RVA’s showed a 21 runner/biker salute to the day.  The route was a nice tour of the Fan and all it’s Halloween glory.

    Route

    Everyone heads east on Grove and a left on Blvd.

    4s take a left on Monument to Commonwealth and back to the VSF.

    5s/6s hang a right on Hanover.  5s turn left on Meadow to Monument, west on Monument to Commonwealth to the VSF.  6s keep on Hanover until it merges with Park.  Keep going east Harrison and Harrison to Franklin/Monument to Commonwealth and home.

    Announcements:

    • Ghost Flag – November 3 Dogpile – The Nano-Region with the most FNGs wins the ghost flag.  Hardywood stipulates that they cannot be 2.0s.
    • Puppy Pile this Saturday @ 7:05 – See Marv for details

    ABT,

    Lockjaw

  • Toga Strikes Again

    Four strong redwoods fought off the fartsack and battled the cold, choosing to throw around some KBs.  Here is how it went down:

    • COP
      • 10 BOYOs
      • 25 SSH
      • 10 DQ
      • 15 hand release merkins
      • 25 2x LBC
      • 15 APDs
      • 15 helicopters
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and moves down to 15, 10 and 5 seconds
      • High pulls
      • Weighted squats
      • Halos
      • KB swings
      • Overhead shoulder presses
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 4 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Sit ‘n presses
      • Skull crushers
      • Heels to heaven
      • Overhead pulls
    • Run the bus loop
    • COT with YHC taking us out

    Apparently Toga can still be mumble cursed to this day.  This workout was one of his brain childs, and it is strenuous.  Its author was easily identified, and at times, not remembered fondly.  T-claps to Honeydo, White Deer and J-ville for using the 35 lb KBs.  Good work men!  Looks like warmer clothes are here to stay.

    God is good all the time!

    Attila

  • BACK TO WHERE IT ALL STARTED

    30 wannabe Wrestlers posted for 45 MOM beat down.  Here’s how it went down:

    Mosey to far end of Basketball court for a warmup, Wrestling style, staying in single formation forming a large circle.  YHC added in some cherry pickers, inside/outside shuffle, butt kickers, walking in squat formation (in Wrestling, we would take some “shots” off of that, but wouldn’t feel good on concrete).  Fun way to get the blood pumping and loosen the muscles up.

     

    COP: DQ’s, Imperial Walkers, Hillbillies, Russian Soldiers, American Hammers, LBC’s, Freddie Mercury’s

     

    The Thang:  Stay in circle holding Al Gore.  PAX starts to shuffle counterclockwise, keeping the circle in tact, Q calls out an exercise and PAX performs exercise and back to shuffle in the opposite direction.  We did this three times.  Exercises were – 3 count Mountain Climber into a Merkin, Copper Head Squats, Burpees, all 3 X20 reps.

     

    Mosey to field and use trees as yardage markers.  2nd tree = 25yds, 4th = 50yds, 6th = 75yds, 8th = 100yds.  Run to each yardage marker, perform exercise and run backwards to the start line, repeat till all yardages have been completed.  At 25yds, perform 25 Merkins.  50yds, perform 50 squats.  75yds, perform 75 single count Mountain Climbers (sorry, if there were some that did 2 count…wasn’t clear about that).  100yds, 100 SSH’s.

     

    Mosey over to Tennis Court.  Partner up for a Lazy Dora.  Exercises are 100 Carolina Dry Docks, 200 LBC’s, 300 Jump Squats.  Partner 1 starts 10 count CDD’s  while partner 2 is holding plank.  Switch at each 10 count till you reach 100.  20 count on the LBC’s while other is holding 6″.  25 count Jump Squats, holding Al Gore.  This was a smoker on the Quads!  Still a few minutes left after everyone has finished, so holding plank.  Went through the list of plank positions, even the Nolan Ryan (I was disappointed to hear some ask “who is Ventura”).  Went straight into 15/3 count Merkins, then to 25/3 count American Hammers.

    Recover and back to the flag.  YHC took us out.

    Announcements: Lab Rat is looking for volunteers with Breaking Bread this Sunday 5:00-5:15 arrival.  4 Mile run in C’ville coming up…date?  Puppy Pile this Saturday following Dog Pile…I believe Marv has this?  I apologize, but I know there’s something I’m missing and need help filling in the blanks.

    NMS:  YHC had started eying potential dates for a VQ a while back and it made sense to do it where it all started.  My first post was at 45 MOM and Splinter broke out the basketballs…for those who remember that one.   YHC had the impression that this is not a typical workout, however, it provided some good cardio for a out of shape soul and left YHC with a lot of interest to continue.  Little did YHC know in the COT that Splinter and Swirly both were old acquaintances and I knew then that Sugar had brought me to the right place.  As stated, I’m really grateful to Sugar Sock for introducing me to F3 and taking time to join me on first few posts to get acclimated.  This is much more than and exercise group and the entire “package” has kept me coming back time and time again.  The good Lord does provide many things to be grateful for and this group of Men is certainly high up on my list.  Great turnout this morning and thanks to Tobit for altering his usual schedule for the 2nd week in a row!

    Make it a great day, Gents!

     

  • 7 Regular and 1 FNG @ T’Wolf

    7 Regulars and 1 FNG broke out at Timberwolf on a frosty morning.  Once the FNG was introduced and 530 hit, the PAX was off.

    COP-

    SSH x 20

    DQ x 10

    Helicopters x 10

    Arm Circles x 15

    Merkins x 10

    LBC x 20

    Imperial Walkers x 20

    5 Burpees OYO

    Mosey to Bus Lot

    Lightpole Ladders

    Going Up – 2 Merkins at first pole, increase by 2 every pole till complete, Last pole was 20 merkins

    Going Down – Start with 20 Box Cutters, decrease by 2 every pole till complete

    Mosey to side of school

    Dora –

    Runner, runs over, runs backwards back

    100 Monkey Humpers, 200 Squats, 300 LBCs

    Mosey to Lightpole Alley

    PAX Call to Duty – Each Pax Member picks an exercise and how we get to next light.

    Ranged from  – Burpees, Merkins, Leg Lifts, Squats, Backwards Lunges, Backwards Bear Crawls, Freddy Mercury, American Hammers, Alabama Prom Dates, and Plank Jacks

    5 burpees OYO, Back to the Flag

    Numberama, Namerama, YHC took us out

    Announcements:

    Hammers and Ales Nov. 10th – See Viral

    Puppy Pile this Sat at 7am

    Please bring any donations of coats, hats gloves, anything that can help to an AO, Anyone in New Market can help collect.

    NMS-

    Awesome morning gents!  Welcome to FNG Gatekeeper, you crushed your first day. TCI Claps to DK for continuing to EH, well done brother.  Also great to see Bullseye, Beaker, and Peaches out as well.  All 3 men have become regulars, to the point where the PAX discovered this morning that it is time for Bullseye to get on the Q sheet!  There was an odd odor this morning at T’wolf though, oh wait, Wilson just didn’t fart, the air was clean and fresh today!!  Just kidding, strong work by Wilson and Honeymoon as well! Mumble chatter was great, I’m sure i missed some trying to warm up, so feel free to add.   Honor to lead this morning gents, appreciate the opportunity and the push to get better!.

    Be light for someone today!  See you in the gloom!

    Duke