Category: Richmond, VA

  • Wednesday Hill Ruck

    Two boys named Applewhite, one born and raised in Courtland, VA and the other born and still being raised in RVA, posted for the Wednesday Hill Run/Ruck.

    YHC decided to put on the ruck sack and give it all he had for a short loop.  Husky led the way and ran as fast as YHC has ever seen him.  13.30 pace is not bad with 35lbs on the back.  Husky got a 13.00 pace!  We hit another short loop taking it easy by walking and jogging with the ruck sack still on and then called it a day.

    Only a couple more Wednesday’s until the time changes and darkness takes over the Hill Run.

    See ya in the gloom!

    Kubota

    keep posting!

     

  • Body Fix

    Four stalwart men dominated the gloom, KB style.

    Thang

    Warm-up mosey around bus loop

    COPAll exercises in cadence. Thank you for your support, No Idea.

    • Head circles – 10 each way
    • Arm circles – 10 small, five big, reverso
    • Hip circles – 10 each way
    • Burpees x 10

    Triple-check

    • Wall squats
    • Sling-shots
    • Lunge to curb and back, Mud Face style

    Three-Ring Circuit 30 seconds of each exercise within a circuit. One minute of rest between circuits.

    • Circuit #1
      • One-handed swing (each)
      • Clean & press (each)
      • Side lunge (each)
      • Clean & squat (each)
    • Circuit #2
      • Alternating swing (two cycles)
      • Double lunge (each)
      • Squat & press (each)
      • Windmill (each)
    • Circuit #3
      • Double-handed swing (two cycles)
      • Clean, squat, & press (each)
      • High pulls (each)
      • Overhead forward lunge (each)

    Minutes of Gumby

    Numberama, Nameorama, BOM (Chewie took us out)

    NMS

    It took this tiny-but-mighty group a bit to warm up. Perhaps this was because COP exercises did not lend themselves to wandering or new-style dance moves. We will work on cadence call-and-response.

    Nonetheless, heartbeats quickened. YHC designed a workout intended to build in intensity. No Idea’s comment after the Triple-Check that “this isn’t as hard as last time” suggests next time should involve deceleration instead of acceleration. Or, maybe just high-intensity the whole time. Any cardiac risks in the group?

    Thanks to Chewie for taking us out. He inspired the BB title. YHC suspects from the groans – which peaked during Windmills – that prayers for fixing our bodies are much appreciated.

    It is an honor and privilege to lead this fine group.

    Announcements

    Breaking Bread could use a few good men. Lab Rat is leading the charge this month.

  • And then there were four

    YHC left Charlottesville close to 5:00 PM not yet adorned in my go-to F3 gear.  Seeking to avoid a speeding ticket, but also seeking to make a 6:30 PM Punisher start time, we pushed the return trip to Richmond.  Good thing the road between C-ville and RVA was clear (as it usually is).  Good thing also the AO is only a few blocks from the house.

    Arrived with just a few minutes to spare just as Krü hit the parking lot.  Nightcrawler came in on two wheels.  We moved into the grass for the COP with a lineup of the usual.  We moved to the school wall for a Triple Check with People’s Chair, Plank, and a mosey to the Laburnum Avenue sidewalk and back.  Offshore arrived during the Triple Check following his run in from VCU.

    Mosey to the southeastern edge of the school grounds for 11s, OYO, in place with Merkins and WWII Sit Ups.  Move to the bus loop reverse ladder, starting with 13 reps, of Invisible Jump Ropes, Dips, and Hello Dollys – Plank after 8 rep round to gather the PAX and to make a quick jog down the bus lane and back.

    Stroll to the playground for another round of 11s on the benches lining the playground perimeter involving Incline Merkins and Bench Kicks.  Shift to the playground proper for quick partner routine with one guy completing Jerkins hanging from the playground swings while the other Bear Crawls out and around a nearby bounce platform and back – complete two rounds.

    Mosey back around the school pausing in the grass for Mary and stretching.   Jog back to the parking lot for COT and YHC took us out.

    Nice work gents.

  • Full Moon Fever

    16 Warriors of the Gloom howled at the full moon for this week’s edition of WDog.

    Mosey to the Amphitheater for COP.

    • Hillbillies
    • Russian Soldiers
    • Don Quixote
    • SSH
    • Crabcakes

    What goes up…

    Ascending count of Box Cutters up each step to the top.

    Must come down….

    Descending count of Derkins down the steps to the bottom.

    When in Rome – Head to the Rusty Cage for the following:

    • 7 pull  ups, 7 Jerkins, 14 dips – three times through

    Mosey to the main field in front of the Carillon for Dora

    • Partner 1 will run the length of the field and back.
    • Partner 2 – 100 Monkey Humpers, 200 Flutter Kicks, 300 LBCs

    Back to the VSF where Bodos took us out perfectly.

    Moleskin

    Cooler weather upon us and a dry ground set the stage for perfect conditions for getting to the business at hand.  With the full moon providing safe illumination, no one fell in the Oyster Pit (yes, this is the intentional spelling) at the bottom of the Amphitheater.  Lot’s of grunts and groans as we made our way up and down the steps.  Music to a Q’s ears.

    Shakedown raised a good point at the end regarding YHC’s lack of Shovel Flag considering my Q count/ratio.  Perhaps this is something I will need to remedy soon with a Lockjaw SF.

    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; Backblast for Puppy Pile will be available next month – See Marv for details

    Time to Taper,

    Lockjaw

  • Danger Zone

    A lucky 7 came out to enjoy another cooler fall like morning for a fun in the construction zone.

    This how it went down:

    Mosey around parking lot then start heading to Atlee road. Wait we have a LIFO, 20 LBC’s IC to let Kit Kat catch up. Keep moseying up Atlee road on the new “closed” sidewalk then turn right at the non active stop light on the the closed part of Atlee Station and the “Danger Zone”

    COP (ALL IC) – Invisible Jump Rope, DQ, LBC’s, Freddy Mercury, Tempo Merkins, Helicopters, Dying Cockroach, Arm Circles

    THANG

    Hilly 11’s – Using a newly completed road start with 1 Crunchy Frog at the top, bear crawl down (run down after 3 times), 10 Merkins, Bernie Sanders up. Rinse, repeat, and plank for the six

    Small Dora – 50 WWII Situps, 100 Merkins, 150 (2ct) American Hammers while partner runs down Atlee station run to the closed road sign and back. Switch, Rinse, and Repeat

    Mosey back to the SF and hold elbow plank for the six

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    During YHC’s run yesterday he cut through the construction zone and remember he had the Q the next day. This construction seems like it will never end. The stop light and roads that the PAX enjoyed today have been done for over a month it seems but still it stands closed. Well theirs our taxes dollars hard at work.

    Guessing (and hoping) these roads will be open by next week, it only seemed fitting to “break them in” before traffic is allowed on them.

    The hill that was used during the 11’s is a side road for 3 or 4 homes that used to be directly off Atlee station rd a way out. It’s no twin team but we will take it.

    The PAX learned to during the Dora not everyone got the memo that this was closed road. The paper boy came rushing down the road and from YHC’s eye seemed to be laughing. One only guess what was so funny to him (probably seeing 7 crazy men out in the middle of the road at 5:30 in the morning)

    ANNOUNCEMENTS
    • Marmaduke is still collecting coats/jackets during Dogpile. If you can make it out give them to someone who is a Dogpile regular

    SPIT ON THAT!!

  • His cadence sounds……

    18 arose from the warmth of their bed to post at No Toll this morning to start our day off in the most glorious of fashions! And yes, those beds are getting warmer………0530 time to mosey.

    COP- x 25 SSH, x 11 Helicopters, x 15 Copperhead Squats, x 25 Plank Jacks, x 25 LBC, and x 15 Flutter kicks. Evidently the PAX was amused at YHC’s cadence call and I thought it had gotten better. Enough, time to mosey.

    Merkin Mile- 2 laps around the soccer field and every half lap stop, x 12 Merkins and x 12 Merkins for first lap. x 12 HR Merkins, x 12 HR Merkis for second lap.

    11’s- Exercise one, Copperhead Squat, x 1 and run across soccer field for exercise two, Mountain Climbers, 2 count, x 10. Rinse and Repeat going up on squats and down on mtn climbers till x 10 squats and x 1 mtn climbers. Mosey to the basketball court.

    Doracides- partner up. x 150 LBC’s, x 250 SSH, x 350 LBC’s. Partner one runs suicides while partner two performs exercises. Complete reps, move through the exercises, and run suicides.  With time to spare….

    Ring of Fire. YHC starts on one side, Rosie started on the other. Moving to the Left, each PAX performs 20 Merkins-any type! 0617….slightly over time but extra credit is super! Mosey back to the flag!

    Number-ama, Name-r-ama, Announcements: Puppypile this Saturday 0700-see Marv! CSAUP recap-totally super! Dogs and Cats!

    YHC took us out!!

    NMS: YHC was glad to reintroduce himself to “newer” PAX members. PAX, keep pushing yourself and never settle!

    Yes, YHC believes his cadence is a little……blah…..but gotta keep up with the count! Always glad to provide humor for F3 RVA, especially at 0535 in the am!!

    During the Merkin Mile, YHC was sure there was some mumble chatter that was missed. Feel free to elaborate!

    This morning I received word from one of my best buddies and the passing of his father, very sudden!  So today, YHC is glad to receive the spiritual blessing from my F3 Brothers!! Men, hug your loved ones as often as possible and even more when you don’t want too!!

    God Bless F3 and each of you! Only those who post understand!

    Loud and Proud!

    Flatline

     

  • A little extra credit (and don’t follow the Q) at Spider Run

    14 runners descended upon Tyler Haynes Commons before 0530 looking for a few miles and here is what they got:

    4-milers – exit campus via Richmond Way, Westhampton Way and UR Drive (i.e., not the Bat Cave), cross River Road through the shopping center and across the bridge.  run the cloverleaf and retrace back to the Flag.

    5-milers – cross the lake to the trail, exit onto College Road and across to University.  Up to Westham and take a left.  Cross River onto Country Squire Lane down to S. Ridge to Westham Station Rd up to the bridge.  Cross the bridge, run the cloverleaf and head back via UR Drive, Westhampton and Richmond Way.

    6-milers: run a loop up Richmond Way and down Gateway back to the starting point, then follow the 5-mile route.

    COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Marmaduke is still collecting coats/jackets.  Let’s fill him up – (I got a few for you this morning from Kubota)
    • I think there is puppy pile this Saturday – maybe someone can confirm in the comments.
    • Splinter is throwing out an optional (really?) extra credit start at Spider Run – 0510 – next Tuesday for an extra mile or two, finishing back at the Flag at 0530 to pick up the PAX (i.e., Slackers) and run the normal 4,5,6 mile routes.  If there is interest it might stick as a monthly occurrence.

    NMS:

    So, I had all along planed for the 5-mile route to be a little long (about 5.3), but add in a pre-mature exit (I SAID EXIT) off the trail by YHC – done with such confidence that Swirly, BT and Shakedown unfortunately followed – and a winding trail through the woods, including finding some  hidden frisbee golf holes and the need to double back down College Rd to University and the 5-mile route turned into just over 5.5 miles for us.  No worries, Swirly picked up the pace and found the zone trucking down Country Squire and S. Ridge.

    Unfortunately, Swirly was in such zone that he ran right passed the bridge and had to double back again.  He might have gotten 5.7 in today.

    Crossing the bridge, a blur of a Tron passed Shakedown and me heading back to the Flag….man, Bleeder was pushing it today.  Well done sir.

    The Sixers caught us all on the bridge and Splinter and Faceplant left a vapor trail (not literally, like Wilson) as they passed us.

    Great running with Swirly, BT and Shakedown for a while.  And, thanks to Swirly setting the pace to get us back on track, YHC logged two miles under 8 minutes, with a 7:47 mile — by far the fastest YHC has run in a LONG time…maybe fastest since leaving the Institute.  Still, no match for Marv as he overtook me in the Shopping Center.

    Great morning guys.  A hearty Lab Rat’esque apology to Swirly, BT and Shakedown for the detour.

    Have a great day men.

    No More Gumbo For You!

  • always read the fine print

    A PAX of 11 came out to Heartbreak Ridge to buy what Mr. Holland was selling; namely, a beatdown to write home about. After the briefest of moseys, the Q dispensed with COP and went straight for the Track Beast.

    Six laps around the track, stopping at six points along the way, to perform six of each prescribed exercise (merkins, WWIIs, lunges, mt. climbers, American Hammers, burpees). It wasn’t until the 2nd lap, when the PAX learned that with each lap exercises are additive rather than replaced, that Honeydo and friends learned the valuable lesson of always reading the fine print (whether actually printed or not). When Holland is on the Q sheet, you’re probably doing things The Hard Way.

    Pax finished just in time to take a victory lap around the track before numbers, names, ‘nouncements.

    Per request, keeping the word count down today.

    YNWA

  • 5 Men in a Creek

    Warm Up:  Did random number of the following to make sure the guys were awake.  They must have been asleep because I don’t think anyone said a word.  Side Straddle Hops, Hillbilly’s, Copperhead Squats, LBC’s, Hand Release Merkins, Helicopters.

    Parking Lot Tracers.  This was a little different because there were cars in the lot.  There was a little discussion about who had the cleanest car.  It certainly wasn’t me.

    We headed to the shelter and broke into groups of 2 and 3.  One runs to the hard road and back while the other does skull crushers, flutter kicks, WWII Situps and Squats with your rear touching the picnic table on the way down.  Each partner ran 4 times and performed the exercise while their partner was running.

    4 Corners of Church.  Run to first corner – 20 LBC’s, Karaoke to 2nd corner 20 Merkins, run backwards to 3rd corner 20 American Hammers, Karaoke to 4th corner 20 Heals to Heaven.

    Indian run once around the church.

    Over to the parking lot for 11’s which consisted of Merkins, Bear Crawl to the other side, WWII Sit Ups and run back.

    To the flag for a ring of fire.  1st Burpees and then Merkins with a clap.

    Numberama, Namarama.  Announcements.  There was one upcoming event announced by Spit but I forget what it was.  Maybe I would have remembered if I had posted this backblast in a timely manner.  Busy Friday and weekend – I will do better next time.  As always, it was a pleasure leading these friends.

     

  • The park is ours again

    Following heavier use for non-F3 purposes during the warmer months, the parking lot at Pouncey Tract Park was, once again, ours on Saturday.  Cooler temperatures and some rain helped our cause.  Eight posted, including six Redwoods, one Kotter, and one FNG.

    Following a few minutes of conversation (comprised mostly of sarcastic comments), we moved across the parking lot to the stripes for some warm up speed work across two parking rows, including High Knees (down and back twice), Butt Kickers (again, twice), Side Skips (just down and back), and Sprints (down and back).  Assemble in a circle for Don Quixotes, Hillbillies, Cherry Pickers, Helicopters, Squats, and Arm Circles.

    Line up and move towards the picnic shelter nearest the Pickleball courts through mobile Imperial Walkers.  The PAX member at the back of the line moseys to the front, Indian Run-style, and resumes IWs.  At the pavilion, one PAX member completes 10 Dips and 10 Step Ups (5 each leg) while the others complete Side Straddle Hops.  About every third guy, we stopped and held Al Gores for a few seconds before resuming the SSHs.

    Line up again and move to the picnic shelter nearest the playground through mobile Russian Soldiers also done Indian Run-style.  One PAX member completes 10 Abyss Merkins and 10 Jumps (done with palms on the table).  The other PAX members performed Invisible Jump Ropes with short Al Gore moments thrown in.

    Line up yet again and move to the picnic shelter nearest the starting parking lot through mobile IWs again, also Indian Run-style.  One PAX member starts with 10 Decline Merkins and completes an inverted walk along two picnic tables – down, back, and down again – termed Walk The Plank by Adderall.  SSHs by the remaining PAX while one guy does this sequence.

    Complete two rounds of 20 Pole Smokers – two PAX members complete these at at time while the other guys complete Merkins alternated with Alabama Prom Dates.

    Finish on the football field with kick and chase with YHC’s soccer ball.  Return to the parking lot for COT and YHC took us out.

    Good to see Cheetah again.  Welcome to Mr. Cox – with the F3 name of Touchma – get it.  The coffeeteria at Einstein Bros afterwards was good as always.

    What did I miss, fellas?  Thanks!