Category: Richmond, VA

  • Nothing better than Hot Potato Soup on a Snowy Day

    5 men greeted the day by kicking it into high gear as they converged in the gloom and did something like this:

    SPIT Q : COP included SSH, Invisible Jumpropes, LBCs and Merkins all IC

    Mosey to playground for 10 jerkins, 10 pullups, and 10 Burp Ups each.

    Opus Q : Mosey to bus loop for Catch me if you Can.  Pax runs backwards around bus loop while one PAX member chases them while running forward.  Once caught, PAX performs 10 burpees and another PAX members circles the bus loop until catching the PAX.  Repeat until all PAX members have run forward.

    Phonics Q : Mosey to AHS parking lot.  Touch a Tree LBC escalator.  Run to first tree and complete 5 LBCs.  run to second tree and complete 10 LBCs.  Repeat until you get to 50 LBCs.  Then come back down the ladder to 0 LBCs.

    Circle K Q : Mosey to AHS bball courts for suicides.  Regular suicide, Reverse Suicide and Burpee Suicide.

    The Carpenter Q : Mosey back to flag taken the long route.  Every time Q calls out the word Spread out the PAX performs called number of 4x4s.

    Numberama, Namearama, The Carpenter took us out with a word of prayer.

    NMS: Nobody had signed up on the Q sheet for Daville so YHC decided to fill in the blank at 0500 just to make the spreadsheet look cleaner.  The entire PAX had the same idea regarding the Hot Potato Q.  All the Qs mixed in many different exercises that worked the entire body.  Great job by all this morning.

    Circle K

  • Birds of a Feather, Flock Together

    YHC arrived to No Toll this morning with no set plan and more a personal challenge to Q on the fly–sorta! Big Blue was there and YHC immediate thought…don’t f–k up and draw a blank. Rosie’s SUV had lights planted right on an owl, in the grips of breakfast or dinner-owls are nocturnal correct? 8 regular SOJ men and one geographical SOJ man were ready for a tactical, on the fly Flatline Q.

    0530-BOOM…10 Burpees to start. Mosey to the parking lot at soccer fields for COP: Arm Circles x 15, 10 small, 5 big. Forward than reverse. Well actually 16 forward….oops! Don Quixote x 15, Copperhead Squats x 15, Imperial Walkers x 15, LBC x 15, Flutter kicks x 15, and Merkins x 10. Recover and mosey around first soccer field for one lap to assess the fields. No Fields Closed Sign, Marv. Good to go! Back to the corner of parking lot.

    Triple Check- One partner runs to the gate, one partner performs mountain climbers, one partner performs SSH.

    Mosey to the soccer field for YHC original, The Lawn Service! Run the length of the field, perform SSH for 60 seconds. Than run length of the field again, perform SSH for 50 seconds, and repeato with interval time decreasing by 10 seconds each time to 0. YHC likes interval running and a great way to warm the body while the snow was falling! Mosey to the basketball courts.

    Doracides-partner up! First exercise- one partner runs suicides, other partner performs arm circles and switch till 200 arm circles completed. Repeat for second exercise-flutter kicks for a total of 300 and repeat for third exercise-400 SSH. Perfect timing cuz when PAX was finished, time had expired! Mosey back to parking lot.

    Number-ama, Name-r-ama.

    Announcements: Honeydo and Upchuck are assisting The Healing Place with 10K training team. Please see them to help out! CSAUP, so get on a team!

    YHC took us out!

    NMS: Swirly, Dogpile would have been nearly impossible! Rosie has shaved his face clean…bald eagle style. Evidently, Rosie and M.Rosie are getting ready for a trip! Oyster, way to push it during Lawn Service. Working out during a snow storm always seem to be a perfect way to start the am! Outstanding work this am gentlemen.

    Your dedication and willing to follow YHC Q is much appreciated! The hope, perseverance, an ability to make impossible possible shown by this group of men is a blessing in my life. YHC thanks God everyday for F3! Only those who show up understand!

    Loud and Proud!

    Flatline

     

     

  • The F3 Defense

    Two SOPers joined YHC in the rain, then freezing rain, then snow for something like this:

    Lap around the track to the concession stand for COP: Dirty Birds, Carolina Dry Docks, Imperial Walkers, Mountain Climbers, Freddie Mercurys IC.

    Mosey to the east bleachers and partner up for partner 11s:  Dips at the bleachers and pull-ups at the pull-up bars, with a run in between.

    Mosey to the blacktop for Donkey Kicks at the wall x20, run to the other end, Lt. Dans x20; repeato 3x.

    Descending Derkins: Mosey back to the track and around, performing Derkins at each bench/bleacher starting with 10 reps and working down to 1 at the bench behind the VSF.

    COT

    NMM: YHC and Attila watched Honeydo roll in at 5:27 with blue flashing lights trailing.  He talked his way out of a speeding ticket and was ready to roll at 5:29:30.  The story was that the officer agreed that an Offshore Q is more punishment than a ticket…

    YHC didn’t get a chance to Q the Dirty Birds before the Falcons lost in the playoffs.  Since Burger King is sticking with 2 Legit 2 Quit in their commercials, it seemed okay to work them in.  Honeydo noted an NFC South theme for the other COP exercises – what to do for the Bucs, though?

    Attila thanked the Q for staying out of the freezing water on the ground, but truth be told, the Q’s fingers were numb after grabbing the pull-up bar.

    ANNOUNCEMENTS: Link for Healing Place 10K training info and signup: https://backblasts.f3rva.org/2018/01/28/pre-blast-healing-place-10k-training-team-signup/.

  • When he runs fast, it smells like bacon.

    9 Descended to the Bottom of All Hills:  The start of Spider Run

    The Routes:

    4s, 5s, 6, all start and finish the same way.

    Exit UR using the River Rd entrance near the intramural fields and go across the shopping center to pick  up Westham Station.  Climb the hill as it turns into Ridge and take the Country Squire jug handle to Westham Parkway.

    At the University Dr intersection, 4s take a right and do a lap and a half around the lake.  5s and 6s, turn left and head west.  Dogleg right at Ralston to pick up University again and take until it turns into Ziontown.  Take Ziontown to Ridge and cut behind the church to Forest.

    5s continue across Forest on Lakewood, dogleg at Westham Parkway and down University Dr to the lake and SF.

    6s head north on Forest, right on Rock Creek, right on Baldwin, right on Westham Parkway and left down University Drive.

    Clear?  Its really just the same roads that keep changing names.

    YHC took us out.

    NMS:

    It was good to see Taxi Cab who has been Kotters.  YHC e-mailed him regarding the CSAUP and said if he didn’t come back out, we would run to his house and do APDs in the front yard.  Needless to say, he came to us and then crushed 5 miles like its nothing.

    The snow was a nice touch today.  Unlike the slip and slide several weeks ago, this is the winter weather YHC does not mind running in.

    While on Country Squire, we intersected another running group coming from the other direction.  One looked like Keymaster, but he didn’t respond to his F3 name.  Keymaster, was that you?

    Announcements:

    • CSAUP – F3RVA Century Classic – Teams are forming.  Join one or start your own.
    • Thoughts go to Bleeder today as he gets his bicep repaired.  Buddy, you gotta hold back putting up eight plates on bench!  In all seriousness, it wasn’t the bench and we hope you have a speedy recovery.
    • Thoughts go to Toga and his knee surgery which will hopefully bring him back to top running form and back to F3 soon.

    Time to Taper,

    Lockjaw

  • Puddle Jumping

    5 men gathered to test out the water proffing on their shoes. Phonics and Spit ran 5 miles, No Idea and YHC ran 3. Chum Buckets ran some of both and there is no idea (see what I did there) how many he got in. It was good seeing everyone this morning.

    Thanks for letting me lead

  • It if walks like a duck…

    3 warriors rose to greet the dawn of a new day for a hot potato Q.  The forecast met expectations and the conditions were a near perfect 70 and sunny.  According to legend, it went a little something like this.

    Mosey down to the duck pond for a Hardywood COP

    IC 10 SSH regular, 10 SSH Right Leg UP, 10 SSH Left Leg Up

    IC 10 HRM regular, 10 HRM left leg up, 10 HRM right leg up

    IC 10 Flutter Kicks

    IC 20 Mark Spitz

    IC 20 WWII Situps

    Pass to Sippy:  At each light post complete 10 merkins.  Between light posts either duck walk or skip.  Skipping was done with alternating focus on height and distance.  Duck walk was done as an exercise in masochistic discipline. Thrown in for good measure was a bear crawl, alternating styles between regular bear crawl, wide grip bear crawl and diamond bear crawl.  Do this all the way around the duck pond or until your hamstrings completely blow out.

    Pass to Bootleg: 100 pole smokers on your own.  Run to the first light and back.  YHC thought 1st light meant the 1st light at the top of the hill.  After being chased down by sippy, we ran back down to the 1st light at the bottom of the hill.

    100 LBCs then alternate 10 lunges forward and 10 lunges backward to the next light post.

    100 dips, mosey back to the flag.

    Moleskin:  Way to work fellas!  This crew absolutely brought it this morning. Despite a constant drizzle and a smaller group, this will go down as one of the harder workouts YHC has completed in recent memory. TClaps goes to Bootleg for throwing down the hammer. The entire exercise set that took us up the hill was brutal in the most fantastic kinds of way!

    News: CSAUP on April 13th & 14th.  Do this.

    Honeydo is leading the charge to help the outstanding men of the Healing Place with their 10K Training Program. He’s looking for 2-3 of F3 RVAs finest to go over each Saturday at 7:30pm (near Manchester) to run with the men.  They’ll start out nice and slow, so no worries if your running accumen is on the novice side.

     

  • Easy does it

    2 posted, expecting a couple others that inquired about OTB but did not make it, for a few miles around Midlothian.  Woolridge to Midlothian to Le Gordon back to the start with some additional on Coalfield to get to 5.  After late nights SOJ neither runner was pushing hard through the mileage so it made for some good conversation.

    YHC will be out of town next Sunday so if you want to post see Honeymoon to make sure OTB is on.

  • Tootle, Pip and Cheerio…To DK’s House We Go

    3 eager chaps paid no mind to the rain and posted to River Run to start the work week with a leisurely stroll, that went something like this (at least for 2 of us):

    Waste no time increasing the heart rate – head straight to and up Twin Team hill, right on Cawood Drive into Powderham, right on Drakewood Rd, left on Glendowner Rd – cross Ellesmere and take a right on  Gryphon Rd.  Around the corner it turns into Stonegate briefly, then right on Radstock – that turns into Kings Lynn Rd.  Cross Salisbury Rd and continue until we see DK’s house.  Tap the mailbox and return as we came.

    LugNut did his own things and avoided barking dogs.

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

    No new announcements – just get on a team and log some miles for the CSAUP.

    NMS:

    Great running with Rosie (thanks for waiting for me to summit Twin Team – man that is a killer).  Strong pace after that.  Thanks for pushing me.

    Despite our watches saying 2.5 miles and 22:30 minutes right at DK’s mailbox, somehow our return route clocked in just slightly shorter.  No worries, a loop around the BWES parking lot and we nailed 5 miles on the dot.

    We could see the LugNut beacon of light in the distance as we returned but we could not overtake him.  Good work Lug.

    Have a great day men.  No more Gumbo for you!

  • Slip N Slide

    10 Strong resisted the warm, dry fartsack this morning, and posted to Sunny and 70 conditions.

    COP

    Side Straddle Hop X 15
    DonQ X 10
    Merkins X 10
    LBC’s X15
    Flutter Kicks X15
    Copperhead Squats X 10
    Arm Circles (Large and Small) X 20 total

    Mosey to Bottom of Lindsay for some Lazy Dora

    -100 Merkins, sets of 10, P2 planks while P1 exercises

    -200 LBC’s, sets of 25, P2 holds legs 6 inches while P1 exercises

    -300 Squats (modified to 200) – Sets of 50 while P2 holds squat lunge position.

    Partner Carry up Lindsay to the stop Sign

    Mosey to the Field For Wheelbarrows = Wheelbarrow to the 25, stop each man does 10 merkins, same at 50 yard-line and 75.  Switch positions, and wheelbarrow back stopping at same points.

    Mosey to Horseshoe for Triple Check – Balls to the wall, flutter kicks, P3 Runs (each team 2 times through).

    PLY’s (leg toss) = 2 X 25 each, 50 each man

    MARY

    Dolly X25, Keymaster (WW2 X 25), Splinter (20 Pickle Pounders)

    Numberama, Namerama, and HoneyDo took us out….

    NMS

    YHC appreciates 10 PAX showing up in the elements for some fun.  Mumblechatter was light, and we got right down to business.  Thanks to Keymaster for partnering during DORA, although he dealt another super, juicy bomb out of his rear (second AO in 4 days where he’s likely left a crater in the ground).  YHC is certain that his drawers and socks for that matter are ruined forever.  YHC is now thinking that perhaps a dietary intervention might be necessary in the not too distant future (as this is becoming a pattern).  Thoughts?

    Needles to say, YHC was happy to partner with Ronnie for partner carries so that breathing was again possible.  Glad to see Ronnie back out after conquering the flu!

    The PAX seemed apprehensive when we hit the field for Wheelbarrows as conditions were lake-like with parts resembling Woodstock…  Honeydo took a mud pie to the shoulder and face due to the slip and slide conditions, however, his recovery was remarkable.  Enjoyed partnering with you brother!

    Great to see Wedding Singer and Garbage plate out at Hoedown, way to work guys!!

    Announcements: 

    -BT:  Toga is having knee surgery today, have him in your thoughts and prayers.

    -HoneyDo is taking the lead on helping out the men of the healing place as they train for the Monument 10k.  See him for details.

    Thanks for letting me lead today fellas, have a great Monday!

  • The Pax Hits the Little Piney

    Three veterans and one FNG decided that being two hours from Dogpile wasn’t a good enough reason to fartsack on a Saturday morning, and planted the proverbial flag at F3’s latest temporary AO: Crossroads Camp & Conference Center in lovely Lowesville, VA. So at 6am sharp, PAX headed to the hilly field for a beat down:

    THANG
    COP: SSH, DQ, IW, Freddie, flutterkicks, merkins

    It’s surely in the exicon somewhere, but YHC had no cell service to find the proper name, so “scatterbear” it was: 1 man does 5 burpees while PAX bear crawls away, man 1 chases and tags bears. Switch, repeat. The Hill made this rough.

    Partner Hill Runs: One man runs a hill that makes Heartbreak look like a speed bump, while partner exercises: 200 squats, 400 merkins.

    Half-Beast: merkins, lunges, burpees

    11’s: WWIIs & merkins, traveling halfway up The Hill again, of course

    MOLESKIN
    In the midst of the burdens and stresses of life & work, YHC was in dire need of time and quietude in the mountains. Surrounded by a beautiful landscape, excellent temperatures, and 40 or so good men from West End Presbyterian Church, a morning workout was just the thing to top the whole thing off. Glad to welcome in FNG Bill Philips, aka Nigel. Upon finding that Bill studied architecture and plays guitar, PAX was briefly excited to declare him Nigel, as a reference both to Spinal Tap  guitarist Nigel Tufnel and Frasier Crane’s architect brother, Nigel Crane. Seconds later, of course, we realized that “Nigel Crane, architect,” was actually “Niles Crane, psychiatrist.” But a name’s a name, man.