Category: Richmond, VA

  • Self Destruction

    21 F3RVA regulars and 2 FNGs showed up at Dogpile for BDay beatdown that went something like this:

    Mosey to grass circle for COP.  Exercises included Invisible Jumprope, merkins, LBCs, Hillbillies and DQs all IC.

    YHC announced  the Q was being taken over by K2, Kswiss and 7-11.

    K2 Q – Mosey to the Rusty Cage for 11s.  Complete 10 pullups and run to the fire hydrant for 1 squat. (even though K2 had no idea where the fire hydrant was located).  Back to the cage for 9 pullups with a return to the hydrant for 2 squats.  Repeato until 1 pullup and 10 squats.

    KSwiss Q (VQ) – Dora 1,2,3.  Partner with a PAX member and complete the following – 147 v-ups (what the heck is a v-up), 247 in and outs (Gas Pump), and 347 LBCs.  While one partner is completing the exercises, other partner lunges across the short side of the field.  Switch upon returning and repeato until team has finished the number of exercises.

    7-11 Q (VQ) – Mosey to the amphitheater for Self Destruction.  Starting on the first step complete the following, 1 SSH, 1 Merkin, 1 v-up (what the heck is a v-up).  Increase number of exercises by 1 as you ascend the steps of the amphitheater.

    Mosey back to the flag.  Numberama, Namearama, YHC and 7-11 took us out with some thoughts on leadership.

    Announcements – HoneyDo and Upchuck are coordinating helping a group of runners training for the Monument Ave 10 K.  See Preblast for info or see one of them.

    NMS : A couple of weeks ago, YHCs daughters asked what YHC was going to do on his BDAY.  YHC responded with starting the day with a Dogpile beatdown.  They knew what that meant and asked who is the Q?  YHC said “Me” and K2 said she wanted to Q and her sisters said they wanted to join in on the fun.  BOOM.  KSwiss mentioned somewhere during the conversation that she did not know the names of the exercises and YHC responded with “If you lead this group of guys, they will follow”  Hence the theme of this morning’s Q.  YHC learns something from his 2.0s everyday and I knew with a little help they could teach the F3RVA PAX what it means to step out of your comfort zone and Lead.  A huge part of the mission of F3 is Leadership.  Leadership sometimes just means sometimes we have to step up to the plate.  A lack of leadership translates into a lack of initiative which equals laziness.  Laziness is best friends with the Sad Clown and YHC does not tolerate laziness.  The F3RVA pax does not tolerate laziness because we are Leaders in our communities.  F3RVA participates in monthly challenges throughout the year and today YHC is challenging each member of F3RVA (YHC included) to find an opportunity to lead someone in your family, church, workplace, etc. through the actions we display.

    A couple of observations from this mornings beatdown:

    Before the workout F3RVA had no idea how to perform a v-up.  Now we do and YHC hopes we never have to perform another one. (Although YHC does not think he ever completed one correctly)

    It felt like Toga was in town as 7-11 did not approve of YHCs form during the Squats as she bluntly crtiqued YHC during the 11s.

    Before the beatdown, 7-11 informed YHC that the three amigos were going to kill the Pax’s abs.  Mission accomplished.

    Herbie tells jokes much better than TYA.

    YHC is changing his choices for his Podcast fight team to 7-11, KSwiss and K2.  Reason=If anybody were to hit any of them the abs, they would break their hand and run home to their mommies.

    Biggest Observation – There is no other was YHC would want to start a BDAY, than with the F3RVA brothers and 2.0s.  Thanks for allowing YHC to stray from the normal routine this morning.

    Welcome to Floater and 7-11.

    Circle K

     

  • Solo Team?

    Can 1 person be a team?  Well, YHC posted solo to Twin Team this morning (as he feared might be the case), but I soldiered on and delivered/received a hearty beatdown that is stuff of legend.  It went something like this:

    Mosey to covered area near parking lot (in case of LIFOs) for the Disclaimer, which was long, detailed and heavily debated.  COP, including SSHs, DQs, Imperial Walkers, Merkins, LBCs, and Flutter Kicks.

    Ok, no LIFOs, so a run was in order — 40 minutes – up hills, down hills, and something in between.  Pace varied, mumblechatter SUCKED, enthusiasm waned, but sweat rolled, pain was experienced and BigData points will be received.

    COT was cozy, Number-rama and Name-a-rama were quick….no announcements!

    Til next time…No more Gumbo for you.

  • Circles of Pain

    The rain subsided and 10 warriors landed in the parking at The Creek for a sunny and 70 beatdown that went something like this…

    Circle #1 – COP(ain) – All IC

    50 SSHs, 50 LBCs, 20 copperhead squats, 20 crab cakes, 10 merkins, 10 don quixotes, arm circles, 50 LBCs, 50 SSHs

    Mosey to the other side of the parking lot

    Circle #2 – COP(unishment) – All IC with holding 6 inches for 10 count in between each

    20 american hammers, 20 flutter kicks, 20 heels to heaven, 20 freddy mercuries, 50 LBCs, 50 SSHs

    Mosey to the pavillon

    Circle #3 – COP(ress) – All IC with planking with holding 6 inches in between each

    10 merkins, 10 dips, 10 derkins

    Repeat and then 50 LBCs

    Circle #4 – COP(uke) – All IC with Al Gore with Helix squats in between each

    10 copperhead squats, 10 jump squats (OYO)

    Repeat 3x, then 50 LBCs, 50 SSHs

    Circle #5 – COP(unk) 

    10 skull crushers on each side followed by holding 10 derkins and then position for 10 seconds

    15 skull crushers on each side followed by holding 15 derkins and then position for 10 seconds

    Mosey to the flag…

    1 LBC IC, 1 SSH IC

    Numerama, Namerama, Announcements, Opus took us out

    NMS

    YHC dropped a couch on his right leg right above his ankle a few days ago when trying to bring it in via the deck. He wasn’t sure if he would be ready to Q but it healed up enough to go for it (with limited to no running). The PAX rolled into the parking lot and the mumble chatter was cooking, including a guest from Toledo, OH named Venom. Mudface asked YHC if he was carrying the couch by himself. YHC shared that his M was carrying the other side. Mudface then asked if YHC’s M had dropped the couch too. YHC first said, “Yes” but then Mudface said, “Remember, you are a pastor. Don’t lie to me.” YHC then responded with “I don’t know.” YHC later found out that his M did hold up her side of the couch… #truthistold

    YHC alerted the PAX that running would be at a minimum and the normal COP ensued. He also shared that theme was “Circles of Pain.” Ironically, this worked out really well since Circle K was not originally planning on coming to The Creek but called an audible when he woke up later than expected. He was originally planning going for a 8 mile run at another AO. He may have only logged 1/3 mile this morning…

    The groans came early and often as the PAX got down for the LBCs. The lack of running allowed for an efficient set of exercises to maximize the time. The Creek GAS came early and often during the COP and the subsequent circles of pain. Friday mornings seem to be a breeding ground for GAS action heroes.

    There were all kinds of highlights this morning. Mudface is notorious for calling out ridiculously slow counts when holding 6 inches. Circle K and Spit seemed to be enjoying a fine conversation at the beginning but then were mostly quiet the rest of the way. Wild Thing continues to amaze the crowds with his unwavering work at the age of 61 (double respect). Emoji still needs to go back to school to learn how to count. He may have tricked YHC to reduce the LBCs by 10 by adding 10 to the overall count at one point. Nobody will ever fully know…

    It is always an honor to lead the team in the gloom!

    The Carpenter

  • The Black Widow

    Yep, It’s Ground Hog’s Day.  A day to celebrate the signal of a spring to come, or know the winter still has us in it’s grasp for a little while longer.  I chose to go with the Bill Murray theme and celebrate an infinite loop.

    The route posted above is two miles in length.  4 milers do it twice, 6 milers do it three times, 5 milers do it twice with a one mile bonus loop (Grove to Malvern to Cary to Commonwealth to Grove).  Black Widow is the name of the route considering the resemblance to it’s namesake.

    NMS:

    Pre-run, YHC was sitting with Swirly in Big Blue chatting about life.  Saab walks out in front of the beams of our headlights and begins to do burbees.  The time to run approaches.  Saab is still doing burbees.  The Pax talks some more.  Saab is still doing burpees.  Finally, he concludes at 42.

    Even though Big Data was updated weeks ago for the renegades who supported #trackworksucks, Saab felt obligated to continue through with the challenge.  Well done Sir!

    Windsor Farms was quiet and tranquil affording a great running route.  It seems the only newspapers that are delivered in Richmond are in this neighborhood.  Has the internet not made it south of Cary?

    Runners were strong today with the eye on the prize:  whether a CSAUP victory or an upcoming ultra.  YHC will note that the bikers may have been apparitions.  No cars in the parking lot nor bikers in the COT at the end.  However, there was a sighting of bikers.  It’s easier to include Labrat in the backblast then to receive a backblast comments prodding throughout the day.  If No Tool’s companion was someone else, let me know and I will update for Big Data.

    Announcements:

    • Honey Do and Upchuck’s volunteer initiative begins tomorrow.  Please sign up.  If you can’t start tomorrow, there are plenty of opportunities between now and the 10k race.
    • CSAUP – Join a team and let’s get rolling!

    ABT,

    Lockjaw

     

     

     

     

  • The Q forgot his gloves

    Four faithful found their way to Circus Maximus to start February off right. Here is how it went:

    COP- SSH, merkins, LBCs, Don Qs, 20KB swings

    mosey to back of school. 2 sets of 30Donkey Kicks, lunges across, 20 Halos. Then 2 sets of Merkin ROws and Sit-up Presses. Head back to side for Boat-Canoe and Elbow Plank. 2 sets of Pullovers.

    Burpee Escalator- start at 8 Burpees pm, up to 11.  Finish with Mary. Atilla took us out.

    NMS- YHC realized pulling in to the AO he forgot his gloves, not good when lugging a freezing cold KB for 45 min. Luckily White Deer has a spare set.

    Mumbelchatter was light, most noise was of the non-verbal variety. yHC tried to broach the idea of poaching Jville from the SOJ Csaup team, with no luck. White Deer and Atilla were downright pleasant with each other.

     

     

     

  • Evolution of The Burpee…Part I and Part II

    11 strong veterans broke the hold this morning and posted on a brisk but pleasant morning to start the backside of their workweek with warm bowl of GUMBO, it tasted something like this:

    Long mosey around the perimeter of the AO to the field in the northwest corner for COP, including:

    • SSHs
    • Imperial Walkers
    • Arm Circles
    • Hillbillies
    • Merkins
    • LBCs
    • Flutterkicks

    THE THANG:

    Curb Crawls – mosey to the curb and you know the drill – bear crawl across 1 incline merkin, crawl bear back 2 decline merkins…repeato up to 5 and back down to 1.

    Evolution of the Burpee Part I – mosey past the front of the school to the dip bar area and form up for instruction on the Evolution of the Burpee Part I — basically four corners with the following burpee building block exercises leading up to the full Burpee — 10 merkins in corner 1, run to corner 2, 10 2-count mountain climbers, run to corner 3, 10 jump squats (Bobby Hurley style), run to corner 4, 10 Burpees, run back to corner 1 and plank up for the Six.

    Plank-o-rama for the Six and then with everyone

    2 MOM, including Hello Dollies, Alternating Shoulder Taps and Pickle Pounders

    Evolution of the Burpee Part II — same as Part I just 20 of each exercise.

    Triple Check – on the blacktop and including: wall sit, Freddie Mercuries, and a Sprint to the fence and backpedal back across the blacktop.  3x

    Indigenous People Run around the perimeter back to the Flag

    Ring of Fire – in Al Gore,  drop for 10 merkins and pop back up to Al Gore then pass to the left.

    2 MOM, including American Hammers, Homer to Marge and Rosalitas

    COT, Number-rama, Name-a-rama and YHC took us out giving thanks for this group and the ability to get out in the gloom and have some fun while we motivate and push each other and asking for the Sky Q to watch over our brothers who can’t be in the gloom for whatever reason (injury, illness, other) and to bring them back into the gloom ASAP.

    Announcements:

    • Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/
    • HoneyDo and others are looking for volunteers to help train some folks for the 10K – commitment is Saturdays after Dogpile.  Reach out to HoneyDo and join the effort if you can.
    • Is there a lunch spot today???

    NMS:

    Great work today guys.  Who knew 35 degrees could feel so pleasant.  It was a great morning and pretty simple exercises but great effort by the PAX.  What to roll through the Evolution of the Burpee and the Triple Check.  Thanks for letting me lead – always a pleasure – and great to get across the river and see some different faces.

    Not a ton of mumblechatter (at least that the Q heard) other thank busting Keymaster’s chops for his off the books run.

    Pretty sure I caught a few instances of upright APDs in the attached video (a classic) and even some quasi-Hillbillies (not Jville quality of course).  And, some Offshore Hammer Time.  Enjoy.

    No more Gumbo for you!

  • Timberwolf 4

    4 SOJ gladiators took on Timberwolf on this crisp first day of Feb!

    COP

    SSH x 20

    DQ x 10

    Arm Circles x 15 (reverso)

    LBC x 20

    Merkins x 10

    Cotton Pickers x 10

    Mosey to Track

    The Prostitute –

    4 Corners of track, start at first corner and do exercise, proceed to second corner. return to first , then back up, always returning to first corner and completing each corner as you pass it.

    Corner 1 – 10 Merkins

    Corner 2- 20 Freddy Mercury

    Corner 3 – 30 Carolina Dry Docks

    Corner 4 – 40 WWIIs

    Lunge to Bleachers

    Quad Check #1 – 2 Rounds

    Runner width of football field, Dips, Box Jumps, and Lt. Dan’s

    Quad Check #2 – 2 Rounds

    Runner width of football fields, Incline Merkin, Decline Merkin, Squat

    Mosey to front of School

    Quick round of Mary – 20 Rosalitas, 20 Flutter Kicks, 10 Merkins

    4 Corners of Lot

    Corner 1 – 10 Arm Circles forward, 10 Backwards

    Corner 2 – 20 Monkey Humpers

    Corner 3 – 30 Mountain Climbers

    Corner 4 – 40 LBCs

    Mosey to Flag

    5 Burpees OYO

    Merkin Ring of fire – Plank and 10 Merkins each

    Numberama, Namerama, YHC took us out

    NMS

    Great to see Flashdance at Timberwolf 2 weeks in a row, he is now expected every week, strong work Flash!  Honeymoon pushed through a head cold this morning to try and sweat it out so kudos to him as well.  Mr. Roper kept the mumblechatter alive as he crushed the quad-check, well done sir.  Honor to lead this group and  great way to start our day!  Make it a good one boys!

     

    Marmaduke

  • Abs and Arms

    4 strong gathered for a moonlit morning in the gloom.  The PAX at NoToll suggested a beach body workout, with a focus on abs and arms, to get YHC ready for the long weekend trip.  YHC was happy to oblige but added some extra running so another margarita or two can be consumed.

    THANG

    Mosey around the bus loop and back to the lit parking lot for SSH (only 10 after yesterday’s Flatline led SS Hopathon), Moroccan night clubs, Hillbillies, Alternating Shoulder taps, LBC

    Into the deep gloom we go, everyone knows where that is at SOT.  If you don’t, it’s time you made your way out there to find out.  Blackjack with Merkins and Freddie Mercuries, always add up to 21 with decreasing merkins.  100 yard run on the track in between.

    Mosey back to the parking lot – Stop for a little Mary – Heels to Heaven, 1-leg APD, Rosalita.  Across the drive aisle to the lit parking lot for a Burp in a Box.  1 burpee run around our parked cars, repeat increasing up to 6 burpees.  Mosey to the sidewalk for more abs and arms – Flutter kicks, hand release merkins, Hello Dolly, Peter Parker, LBC, Diamond Merkins, Homer to Marge (in honor of the fartsacker).  Ring of Fire to close it out.

    Numbers/Names and YHC took us out.

    NMM

    Great to have Tatu back out in the gloom, he killed it today with a lot of running thrown at him.  Gumbo and Marmaduke were rolling on the burp in a box, what we believe is a Lugnut created method of torture.  The glow of the moon made the normal gloom of the SOT track much more tolerable.  This morning was apparently some sort of super blue blood moon, YHC is not exactly sure what that is but it lit up the track well enough that we weren’t running into each other the morning.  We have been given a wonderful opportunity to participate in something much larger than ourselves.  Let’s go out today and every day to try to make a difference, whether it’s an EH, 3rd F or simply a smile and words or encouragement to help someone through the day.

    Announcements:

    Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/

    Everything’s coming up Rosie.

  • A Full Moon and a Swirly Q

    13 strong posted this morning for WDOG and here is what went down…

    Mossy : COP: SSH’s, Windmills, IW’s, Merkins, LBC’s, APD’s

    Short side triple check : Partner 1 –   Polarbear across field – Russian Solder back – Partner 2 – LBC’s – Partner 3 – LT. Dans – repeat 3 times.

    Rusty Cage : Partner up : 3 sets 7 jerkins – 3 set of 10 burp ups – 3 sets of 5 chin ups

    Amp Theatre: Partner up – wheelbarrow up to the top – 4 dips each step back down – next partner wheelbarrow back up.

    Indian Run back to the flag.

    The mumble chatter today began with Saabski calling out Keymaster for seeing him running around the Tuckahoe area Tuesday morning. Saabki yelled out – hey Keymaster – you know we have workouts on Tuesday mornings you A Hole !!!! Keymaster just smiled and kept on running telling others he was with – I have no idea who that crazy bastard was – whats a keymaster???

    The pax crushed the rusty cage like never before this morning – it was awesome – well done guys… The wheelbarrow up the theatre – yep freaken brutal – just no other way to describe it … Hardywood went to check out a suspicious character around our vehicles as the rest of the pax did the Indian run – thanks for checking that out Hardywood way to be on alert  bro!

    Kubota took us out – well said dude – and after that a few more fun facts came out …. Fuddski and family will be heading down to Disney – great to have Fudd with us @ WDOG – be on the lookout from a tweet from Fudd with his #sexy hat on sitting in a hot tub drinking single malt scotch with goofy 🙂 Have fun Fuudski we will see ya when you get back.

    BT has been loving that the podcasts are back in 2018 and evidently BT’s M enjoys the podcast as well – that’s awesome – but hey discretion advised – not all M’s will like or understand – not that there is any thing wrong with that 🙂 Gotta get you in soon as a special guest BT ! Hey another piece of great news from BT this morning is – Big Tennessee is in for the BRR – hell yeah baby – love it ! Anybody else want in – well respond to the pre blast TYA put up or text/email him asap….

    Thoughts and prayers are with our brothers Toga and Bleeder as they recover from surgery .

    Always a pleasure to lead such a solid group of men. Anytime you accomplish more than you thought you could or even seems logical – it’s a beautiful successful step in our journeys to be the best that we can be.

    “Leadership is the Art of accomplishing more than the science  of management says is possible”

    General Colin Powell

    See yall in the gloom…

    Swirly out…

  • Super Kettlebell

    5 Football Fanatic (well at least one, more  on that later), drove up to Washington-Henry ES for a super bowl themed beatdown.

    This how it went down:

    Warm up: Karaoke one lap around the parking lot

    COP (ALL IC)
    • Invisible Jumprope
    • LBC’s
    • Merkins
    • DQ
    • Arm Circles (30 sec hold at the end)
    THANG

    Superbowl Trivia

    The PAX was asked a series of Superbowl related questions. If answered correctly the PAX would complete 20 KB LBC’s IC. If answer incorrectly the PAX would run a lap around the parking lot then roll the dice to determine the exercise. Exercise were has follows:

    • Roll 1 – 10 KB Burpees
    • Roll 2 – 20 Rack Squats (rolled twice)
    • Roll 3 – 30 Cleans (Bottoms up)
    • Roll 4 – 40 Push Press
    • Roll 5 – 50 KB Swings (never rolled completed at the end)
    • Roll 6 – 60 Halos (never rolled completed at the end)

    Mosey to the SF

    5 MOM

    • Ring of Fire – PAX hows Boat position while one completes 5 Sit-up Press
    • 5 Rounds of Boat-Canoe
    • 5 KB Burpees

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    The PAX seemed to enjoy themselves today. A lot of mumble chatter at first but not about football. Movie quote s were being handed out to include Caddyshack. No Idea made a comment that Bill Murray ad lib most of the famous quote of that movie.

    Speaking of No Idea, he dominated the trivia getting 50% of the questions correct. After YHC has asked the next question, everyone seemed to look to No Idea for the answer. Helix even made a comment that he was glad No Idea showed up this morning.

    Mud Face was giving YHC a hard time about still using a 25 pound KB. YHC hit back noticing Mud face was taking his sweet time to get set for LBC’s. No worries YHC will be upgrading soon to at least a 30 lb KB. Also looking forward to Pick 2 increase to 20 lbs soon.

    For those that want to test their Superbowl knowledge her are the questions:

    1. Who won the first Superbowl MVP?
    2. What player holds the record for the most carrier fumbles in a Superbowl?
    3. Who was the first team to win 5 Superbowls?
    4. Which teams played in the first Superbowl?
    5. Which team played in the most consecutive Superbowls?
    6. Which team has had the most MVP’s awarded?
    7. In 2006, how much did it cost for a 30 second commercial during the Superbowl?
    8. What was the lowest amount of pts scored by a team in the Superbowl?
    9. Which player has won the Superbowl MVP three times?
    10. What company pays the MVP every year to sponsor their business?
    ANNOUNCEMENTS
    • CSAUP – April 13th-14th. DaVille is cooking up something good for nano-region stop
    SPIT ON THAT!!