Category: Richmond, VA

  • World Turned Upside Down

    22 hearty souls launched for a variety of two-wheeled or two-footed exercises…temps were sunny and 70.

    Routes were varied…some walkers, some 4 milers, some 5 milers, some pseudo-6 milers, and some Kubotas.

    Walkers…generally out and back on Grove.

    4 Milers…Grove to Maple to Park to Granite to Grove and back to the flag.

    5 Milers…Grove to Maple to Bremo to Crestwood to Libbie to Grove and back to the flag.

    6 Milers…Grove to (hey, Saab, turn on Maple…, hey, Saab, turn on Maple…)…oh, just run on Grove.

    Kubota run…show up early, run hard, do more.

    Number-a-ma (false start), Number-a-ma again, Name-a-ram-a, announcements, and Swiper took us out with a metaphor about long-term personal growth.  Or, trees.  Or, planting.  YHC thanks him.

    Announcements:

    CSAUP tomorrow at 7.

    Bring warm coats on Saturdays.  Marmaduke collecting for the homeless.

    PuppyPile October 27

    Bear Creek 10 Miler.  December 2 at Bear Creek State Park.

    NMS:

    F3 history was made today, the 237th anniversary of Cornwallis British forces surrendering at Yorktown. When Cornwallis surrendered, the American military band played “The World Turned Upside Down.”

    Today, YHC saw something new….an un-injured Swirly walking. In fact, lots of walkers today.  Looks like the PAX will be ready to start the CSAUP on full-rest.  Good luck to all who are running/walking/riding tomorrow.  7:00 a.m. at Shelter 1.  Place your bets on FanDuel.com.

    UpChuck spits the bit.

     

     

     

     

     

  • You’re not clinching!

    9 stalwarts gathered at Heartbreak Ridge for an “it’s finally fall” morning to find out what the Q had in store. More or less, this is how it went down:

    THANG:

    Mosey to a warmup lap around the track, then near the snack shack for a warmup COP:
    – Invisible Jump Rope
    – LBCs
    – Russian Soldiers
    – Cohen Kickbacks
    – Slow count merkins

    Mosey to the bottom of Heartbreak Proper. Do one leg balance while Q explains how we will use the hill and complete PT exercises concurrently:
    – Sprint up the hill
    – At the top of each of the 8 hill sprints, do x20 of each of the following exercises at the top – side leg lifts R & L, backward leg lifts R & L, forward leg lifts R & L, cross-leg side leg lifts R & L

    Mosey to the Exit of the parking lot for Curb Crawls (bear crawl both ways then 1,3,5,7,9,11 incline merkins, with 2,4,6,8,10 decline merkins

    Mosey to benches & bars on the far side of the field.
    – 20 bench kicks
    – 3 sets of 8 jerkins (with partner)
    – 20 bench kicks
    – 2x sets of other PT exercises
    – 20 bench kicks

    Mosey back to the start for 5 mins of Mary
    – Freddie Mercuries
    – Inverted plank (clinch!)
    – Rosalitas
    – APDs – slow
    – LBCs?

    MOLESKIN:
    – Thanks for the opportunity to get back out and lead. It’s an honor and a privilege, as always. YHC is glad to be back in the Q rotation
    – Good to see Hank Hill back out so quickly after getting his F3 name. Hope to have you back next week!
    – The PT exercises were mixed in to help the Q get his daily dose of leg/knee stabilizing exercises, and YHC was glad to hear the comments that they are not quite as easy as they sound.
    – YHC has a pretty good guess on who was not properly clinching during the Inverted Plank, but will not put it in writing… The Internet never forgets so you can thank me later.

    See you all next week!
    -Goose

  • Tomorrow Isn’t Guaranteed – But Today’s Beatdown Is

    29 Fall Lovers posted at 45 MOM for the annual gathering of the changing of the seasons. The air was cool and crisp, and it went down like this:

    Mosey to COP. Lineup and army crawl across the field.

    COP: Helicopters IC / Invisible Jump Ropes IC / Arm Circles IC / 5 burpees OYO / LBCs IC. Mosey to the tennis courts.

    THANG 1: Super Dora. 200 Merkins. 400 SSHs. 600 Flutter Kicks (single count). Timer runs to the end of the 4 tennis courts and back.

    THANG 2: 4-Corners. 10 burpees. 10 burpees. 10 burpees. 10 burpees.

    THANG 3: Tug-O-War. Teams of 4 squared off round robin style. 4 rounds for each team.

    MARY: WWIIs IC waiting on the six. 60 seconds of pain – six inches – Swirly count. 5 burpees OYO.

    YHC took us out.

    Announcements: CSAUP this Sat. 7:00 a.m. Shelter One at FHP. See TYA. Hammers and Ales 11/10. See Viral. Coat donations on Saturdays. See Marmaduke.

    NMS: YHC arrived on the scene in time to set up the tug-o-war under cover of darkness. Swirly knew something was up. No one else was there. PAX poured in and by 5:27, at least three clean white shirts were spotted. Nope. Not here. Not today. 5:30. Time to go. Mosey to the COP field. Thanks to our three bretheran in white, army crawl start – one side of the field to the other. Get out your Tide sticks, boys.

    YHC had no idea how long the Super Dora would take, but on this cool, crisp morning the PAX blew through it. Solid mumblechatter throughout. I guess next time we’ll hold the Merkins for the 600.

    Tug-O-War was solid as always. Teams were uneven, but NBD. The point was to duke it out, and that we did. Thank you Kubota for lending the rope.

    Welcome WACO. WACO advised that he is a man of many hats. As was David Koresh. Flange (who brought WACO) advised that he is a wedding planner. David Koresh was ordained (close enough). David Koresh was a student. WACO is a student. YHC liked Wedding Planner initially, but upon reflection, felt it did not run deep enough. WACO may run to deep, but it sticks.

    On the way out, YHC shared that we lost an acquaintance yesterday – Rich Tandler of NBC Sports Washington. I didn’t know him well, but knew him, and had shared several beers with him over our love for the Redskins. Yet another reminder not to sleep in. To go and get it, because you never know when your turn is up. YHC was thankful for all that the morning brought, even the white shirts.

    Res Ipsa Loquitur – The Beatdown Speaks For Itself

  • Winter Morning Hot Tater!

    2 Runners, 2 Ruckers, and a SOJ regular obviously didn’t check their thermostat before departing the house this morning, but posted anyway!

    COP-

    SSH x 20

    DQ x 10

    Imperial Walkers x 20

    Copperhead Squats x 10

    Merkins x 15

    LBCs x 20

    Mosey to Light pole Alley – 11s (Distance about 100 yards)

    Jump Squats and Box Cutters

    Mosey to front lot – Pass Q to Gumbo

    Gumbo calls – 7 mins of Old Glory

    Corner 1 -20 Merkins

    Corner 2 -20 Jump Squats

    Corner 3 -10 Burpees

    Corner 4 – 20 WWIIs

    As many times around as you can in 7 mins.

    Pass Q to Wilson-

    Wilson calls circle up for Mary

    Homer to Marge variance

    Holding V ups

    Supermans

    Holding 6 inches

    American Hammers

    Passes Q to Oyster

    Oyster call for a Merkin ring of Fire

    Passes Q to Rosie – Everyone grumbles

    Rosies mosey to flag and circles up

    Crunchy Frogs x10

    Freddie Mercury x 20

    APDs x 20

    LBCs x 20

    Peter Parker x 10

    Parker Peter x 10

    Recover

    Numberama, namerama, Rosie took us out!

    Announcements:

    CSAUP

    Hammers and Ales Nov. 10th – see Viral

    Bring Coat donations on Saturdays – see Marmaduke

    NMS-

    So much happened in this short 45 mins the 5 of us were at the AO that i’ve decided to bullet point it to summarize:

    • Respect to Rosie and Gumbo for knocking out their miles before posting
    • WIlson and Marmaduke may have witnessed a body dumping occur before workout, keep eyes on news channels today
    • Rosie has admitted he knows what exercises to expect from a M’Duke COP – NOTED
    • The gates being open at TImberwolf create a real danger for cars coming through, not really, but we are jumped when car came around the corner
    • Old Glory still is painful on a smaller lot and for only 7 mins
    • Rosie smoked the PAX on all segments – Gumbo wins the line of the day -from National Lampoons – “Im like the dog in the movie – Poor little guy probably tried to keep up for the first mile or so” . Well played Gumbo!
    • Women walking up on 5 random guys doing box cutters at a middle school at 545am – Probably not going to get the “Good Morning” comment reciprocated
    • Wilson’s farts still smell no matter how cold it is outside
    • Wilson as we held 6 inches made the PAX call out their favorite donut – Best answer goes to Oyster – Simply Stated – DONUTS – game over!!
    • Oyster learned not to pass Q to Rosie – not what the PAX wanted to hear with 7 mins left in the workout
    • YHC learned that doing a crunchy frog on an incline is not possible at his weight and body shape, decline is much easier
    • All PAX made themselves better by not only  posting this morning, but also leading at some point.

    Have a great day men!  It was an awesome morning in the cold!

    Marmaduke!

     

     

     

  • CSAUP route fun – weds PM

    I am going to run the CSAUP trail route this evening for the weds hill run.  Any/all are welcome.  I will launch at 530 from Shelter 1 in forest hill park (go to intersection of 42nd and New Kent and enter park.  Shelter is straight ahead).

    TYA

  • More is Better, right?

    Two southside regulars posted at Source of Truth for a hot potato Q.

    Workout:

    Singer – mosey near track, SSH, Don Q, arm circles, merkins, slow bending squats. Mosey to track – four corners  with 5 burpees, 10 merkins, 15 jump squats and 20 2-count freddies. Repeat and double numbers.

    Hand over to Tobit – escalating mile. run a lap – 15 merkins, run a lap 15 merkins and 15 American Hammers, lap – repeat and add flutters, lap – repeat and add LBCs

    Back to Singer – lindsays – jump up on the rear of the bleachers and dips. Mosey to rear parking lot hill up to buses. 11s – bear crawl up hill to next light pole, run down to start, one box cutter. Repeat and escalate until finished.

    Moleskin:

    YHC was slightly sad to see the small turnout and conversations with Tobit  concerning recent low numbers at SOT. YHC acknowledges guilt be cast inward before outward, we’re all responsible for bolstering attendance. The summer numbers were promising though after the change in location.

    Anyway, to the workout, hot potato was in store as YHC looked at the Q sheet just before Tobit arrived. Tobit decided we hadn’t had enough running after the first few laps by YHC, and added another mile. YHC noted on the final lap to Tobit that doing track work always sounds better when it’s your idea, and not the other guy. All in all it was a good chance for a little F2 with Tobit and learn of his family. Great job my friend, see you in the gloom soon.

    -Singer

  • KB Smorgasbord

    Five brothers attacked the damp gloom to push each other to their limits. Here is what happened:

    Waiter-carry KB to school entrance. Discard KBs.

    Mosey around the bus loop to grassy area near the street for COP:

    • Fire Drills
    • Russian Soldiers x 10 IC
    • Dirty Dogs x 10 IC

    Mosey back to school entrance to retrieve KBs and commence:

    KB 50/10 Smorgasbord (or “Plethora of Pain”)

    50 seconds of exercise followed by 10 seconds of rest. Exercises were:

    • Snatch (right then left)
    • Burpee
    • Clean & Press (right then left)
    • Jump Squat (Bobby Hurley style)
    • Windmill (right then left)
    • Ball Dipper
    • Merkin
    • High Pull (right then left)
    • Al Gore
    • Mountain Climber (slow)
    • One-Handed Swing (right then left)
    • Sit & Press

    Scout Indigenous People Run around bus loop and back to school entrance

    Perfect Pair

    • 20 swings followed by 10 Merkins,
    • 20 swings followed by 9 Merkins,…
    • down to 20 swings followed by 1 Merkin

    Victory Lap around bus loop

    Minutes of Gumby (various stretches for 10 minutes)

    Numberama, Nameorama, BOM

    Rounders took us out.

     

    NMS

    It was an honor and privilege to lead this morning. The goal was to challenge each of us, especially the PAX, who had no clue what would come next or when it would end. The PAX rose to the challenge, muscling through vertigo and flatulence. The “T” word was only uttered after the workout. A particular shout-out to Rounders who finished the Perfect Pair first – (200 swings and 55 Merkins). Outstanding effort by all. The goal is for us to be at least a little bit better than we were yesterday.

  • Morning Wood

    A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did:

    COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins

    Rusty Cage- partner up, 50 pullups as a couple.

    Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater.

    Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over head tricep press, calf raises 3 ways, lunges.

    NMS-  The Seal Team was gathering up the same time that we were leaving, and for some reason those jokers parked all over the street instead of pulling in to the parking lot.  What gives?  It really didnt effect us much until it was time to leave, but still.  Seal Team also took over the carillon field, causing an audible to be called from the Beast that was planned to an amphitheater switcharoo to everybody’s favorite, Proper Dora.  My in-laws were kind enough to provide some excellent coupons that (I think) most appreciated to finish out the morning with some different exercises.

    Three hip horays to EF Hutton for his three year anniversary this morning!  It’s good to have you around, brother.

    Apology of the week goes out to missing the opportunity to EH the dude in the four square truck that almost walked in to our group while looking for Seal Team this morning.  We could have saved that guy a hundred bucks a month.  Oh well…

     

    Lab Rat apologizes…

  • Thank you sir, may I have another (round of wally world)?

    Fantasy Football
    YHC is overjoyed
    Thank you Jimmy Graham!

    6 Legends of the Fall showed up this morning and they didn’t know we were taking a field trip to Wally World.

    Here is the gist of what happened…

    Circuitous Mosey to the front of Atlee
    COP
    Smurf Jacks
    IJR
    Arm Circles (25 small)
    tempo merkins
    Alternating Shoulder Taps
    Plank Jacks
    tempo ww2 situps
    reach throughs
    crunchy frogs
    combo flutter/scissor kicks

    Triple check
    Mountain Donkeys, Box Cutters, Run across the parking lot and back

    Off to Wally World
    5 donkey kicks, climb to BTTW, 5 second hold, 5 stump merkins
    10 donkey kicks, climb to BTTW, 10 second hold, 10 stump merkins

    bball courts for a reg suicide and a reverse suicide

    Back to Wally World
    15 donkey kicks, climb to BBTW, 15 second hold, 15 stump merkins

    bball courts for another suicide

    Back to Wally World
    down the ladder doing
    10 of previous
    then 5 to finish off our field trip

    to the bus loop for CMIYC
    One partner bear crawls, the other does 5 burpees and then runs to catch up with the bear crawling partner
    Rinse and repeat until half the bus loop is done.

    Back to the Flag for a little Mary
    Carpenter chose 10 heels to heaven
    Bulkhead chose 10 merkins
    Spit chose American Hammers and we did them Red Bull style

    Numbers, Names, Announcements

    NMS —
    Not much to say about this morning — the weather was perfect, the PAX was amazing.
    Wally World will definitely make a comeback — the PAX seemed to enjoy it and the Suicides were a nice break in between sets.
    See you in the gloom.

    OPUS

  • New Kids on the Block (Repost)

    YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato.
    Side note: Chris Taylor III (CT3) was 5 for 9 in games 1 and 2. #Tclaps.
    Now, for the title of the blackblast. New (or recently new) faces dominated the PAX numbers at #SlothHill. Great job everyone and keep giving it away.

    The Thang:

    Warmarama: Side straddle hops (SSHs), through the tunnels, imperial walkers, and squats.

    Mosey across the street, up the steps, and down the ridge until directly up the hill from the pull-up bars.

    PAX partner up. PAX #1 runs to bottom of hill, 10 chin-ups, and runs back up the hill. PAX #2 completes 20 merkins, 20 squats, and chillcut (aka elbow plank) until PAX #1 returns. Flapjack and repeat for 3 rounds.

    Hand the Q to SubMac who audibles away from more hill running and takes the PAX to the picnic shelter for 11s of derkins and dips.

    Decision was made to use the remaining time of the workout to introduce Ultimate Frisbee (F3 Hampton Roads style) to the PAX. Mosey to field. SubMac leads Mary (aka abs) while YHC retrieves Frisbee and cones.

    17 minutes of Ultimate Fris-CDD (aka Carolina Dry Docks). Decreasing number of reps on each turnover. Reps begin with 5 and reset after every point.

    Final score was 4 to 1 in favor of F3 names starting with A–F. Of note, this will be same score as the Dodgers over the Brewers (4 games to 1). Prediction has been made! Tune in to see it come true.

    Mosey back to the shovel flags.

    Circle of Trust (COT):

    YHC shared Funny Car’s message from COT at #Ironclad the day prior. We are with you Funny Car.
    Prayer requests.
    Ball of Man.

    Announcements:

    Oct. 26-28: F3 Hampton Roads will be traveling to Cape Fear, NC to assist in Hurricane Florence clean-up/rebuild. Volunteers needed. Supplies requested.

    Funny Car’s surgery is today at Bon Secours Maryview Medical Center (3636 High St, Portsmouth, VA 23707).

    F3 Important Links:
    Q Schedule: Just sign up. We can help you prepare.
    QuadP (Monthly Challenge). Biggest Loser. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
    Twitter: @F3HamptonRoads
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