Category: Richmond, VA

  • One Year Down at Hoedown

    A dirty dozen left the fartsack to embrace an anniversary beat down on this fine October morning.

    COP – Mosey to the front of the school

    • Arm Circles
    • Don Quixote
    • Hillbillies
    • DRMs
    • Crab Cakes

    First order of business – 11s!

    • Box jumps on the front steps
    • Abyss Merkins on the bike rack

    Drop down to the visitor parking lot for the following:

    • 20 right oblique crunches
    • 20 PLTs
    • 20 left oblique crunches
    • 20 PLTs

    Back to the field of darkness, lining up along the long side of the field.

    • Anhinga half way (army crawl with burpee popup every 10 paces) and sprint the rest.
    • Karaoke back
    • Polar Bear half way and sprint the rest
    • Karaoke back

    Partner up for team 4 Corners.

    • Pull ups, leg lifts
    • Box jumps
    • Dips
    • Derkins off of the swings – 20

    The derkins set the shifts in stations while all others are AMRAP.  Partner 1 performs 20 and runs to relieve the pull up station, who then relieves box jumps, and finally dips are relieved.  One revolution through.

    Mosey down to the Jerkin station.  Two sets of 7 for each partner.

    Over to the horseshoe for Triple (or Quadruple) Check.

    • BTTW
    • Flutter Kicks
    • Run the Horseshoe
    • Extra Donkey Kick station

    The Moleskin

    It’s amazing how much ground can be covered in one year.  This AO provides no exception.  Fueled by a Tuckahoe Takeover Q week and strong since inception, this AO truly provides a community workout with many Pax able to run/walk there.  A great way to kick off a week with a great group of guys.  Besides it’s F3RVA’s darkest AO with a true representation of Gloom.

    It was good to see Swirly out to Hoedown this morning.  Sleeves were optional.  This was his first visit to the Hoedown except for the CSAUP exchange zone that will be remembered as Ronnie’s finest night.

    Pew was up from Mobile where he is doing good work starting that region.  We may see him at a bootcamp tomorrow (Heartbreak or No Toll), so keep a lookout.

    Time to Taper,

    Lockjaw

  • 47 1/2 Hour Grace Period

    Were there times over the last 47 1/2 hours that I could’ve written this PuppyPile Backblast? Absolutely? But that time would’ve taken away from weekend family time…time sitting on the couch watching football, time where the family is watching me do yardwork, time where I’m sitting on the couch watching the US get hammered in the Ryder Cup. And ultimately, wouldn’t that crush the spirit of PuppyPile? Spending quality time with our kids, not on the computer typing away like we do all day.

    Which leads me to this handy new revelation–the new IOS on my phone has a “screen time” measuring app–so it tells you how long you’ve been on the screen. It’s scary! Did I really spend 4 hours on my screen? That seems a bit excessive. Maybe it counts my son’s IPad time as well? I hope so.

    All that being said, a hearty crew of 34 dads and their beloved 2.0s gathered at PuppyPile 47 1/2 hours ago to grind out a 55 minute bootcamp.

    The THANG

    COP
    Twelve Side Straddle Hops
    11 Helicopters
    10 Donald Quixotes
    15 Arm Circles Forward
    15 Arm Circles Backwards
    15 Hillbillies
    5 Mercans

    Mosey to the large field in front of the Carrillon (which was half mowed, for those wondering)
    Partner Carry (2.0s on the backs of 1.0s) to the end of the field (traversing the 2 feet of grass). Run back. Head North again on the field. Partner Carry Back. If more than 1 X 2.0, the other 2.0 does side straddle hops while the partner carry is going on.

    5 X Boo-yah Mercans

    Relay race–Down and Back X 2 while partner(s) are doing a mini Bernie Sanders up and down the small hill in front of the Carrillon.

    5 x Boo-yah Mercans

    Hot Potato to LockJaw

    Partner Up someone of similar size. Wheel Barrow from west and back east on the halfway mowed field. At the far west side, 5 X Boo-yah Mercans.

    Wheel barrow back east and do 20 PLTs (I think, I mean, it has been 47 1/2 hours).

    Mosey to wooden stage behind the Carrillon.
    At this point, Splinter does this really peculiar interpretive dance, on the stage, to a Lady Gaga song that none of us knew. It was definitely something different, and its up for debate on how it fit into the Q, but it did allow us some time of reflection and it may have brought me closer to my Veep, my 2.0. Either way, thanks Splinter for that 4 1/2 minute rest.

    Touch a Tree–
    Touch 5 trees while doing donkey kicks
    Touch 6 trees while doing scissor kicks
    Touch 7 trees while doing WW2 sit ups

    Hot potato to Splinter
    Did a triple check variation with only two people. So a double check
    Run to the Carrillon fence while partner is on the stage doing WW2 sit ups
    Run to the Carrillon fence while partner does XXXXX
    Run to the Carrillon fence while partner does “Man Ups” (A Man Up is where you hoist yourself onto the stage and then jump back down. It’s like a box jump but you use your arms).

    Mosey to the half mowed field.

    Separate teams to 2.0s vs 1.0s. And what would a PuppyPile be without a vigorous game of sharks and minnows. This variation was that the sharks were bear crawling and the minnows were crabwalking. This made it extremely challenging for the minnows as a bear is much quicker and more agile than a shark. Splinter called an audible, extended the field and we all went back to the old school bear is the minnow and the shark is crabwalking.

    Back to the flag.

    Burpee Lake was pretty dry…so didn’t have a chance to use that one this time.

    Sorry for the late, Q, everyone…thanks again for coming out. It’s terrific to get the kids out there in the gloom.

  • Training Day for October Challenges

    4 trail runners were graced with a cameo from F3RVA royalty to make 5 strong on the first day fall actually had a fall like feel.  Spoiler alert:  Sippy Cup was there!!!

    Route:  North Bank to T. Potter bridge and home on Buttermilk with a little Lariat loop just for fun.

    NMS:  Great day.  I was actually surprised by the lack of pax this morning, given how comfortable it was.  Good to meet Foley, and catch up with Pert+ after his big weekend of races.  Surprise showing by Sippy Cup, who ran a couple miles with us before he had to break off.  Pert+ and Foley set the pace, dragging Shakedown and Lab Rat along for probably the quickest pace trail runs I have been on.  Including water stops and more than a couple flying EH attempts by Shakes, we stayed below 11 minute miles overall.

    Among many things discussed, Shakedown and I decided we are in for a mile a day challenge starting tomorrow, along with the super secret probation challenge on the F3 RVA Garmin site for the most steps in a month.  Good luck to all!

     

    Apology of the week goes to Sippy Cup for being called F3 Royalty.  Lab Rat knows you are actually a hard working blue collar F3 pax member, but poetic licenses were taken.

     

    Lab Rat apologizes…

  • 7 Men and No Slackers

    Seven men posted at GridIron this morning for the 0700 F3RVA showdown. I provided early morning comedy when I realized that I had driven from Midlo to the far west end without any license plates. #brainfart. Then took on following (#embracethesuck):

    Warmup with SSH, Don Quiote, Imperial Walkers, Hillbillies, LBCs, Scorpion Kicks, Hand-release Merkins. Various counts.

    Curb crawl left alongside the bathroom building and around the corner (about 30 yards). 10 Burpees.
    Curb crawl right back to the start (about 30 yards). 10 Burpees.

    Mosey to the gridiron. Pair up for 25 yard wheelbarrows, followed by 10 Booyah! Merkins. Because the field was too soggy, we moved to the upper GridIron out front of the school. Rinse and repeat 3 additional times with each partner crawling twice.

    Line up for ElizabethWarren Run to grassy knoll out front of softball field. 10 burpees.

    Line up for ElizabethWarren Run to grassy knoll out on the other side of the schoolhouse. 10 burpees.

    Mosey to pickleball courts. Bunny hop across courts to other side. Lunge back. Suicides. Bunny hop across courts to other side. Crabwalk back. Suicides.

    Mosey to nearby picnic shelter near volleyball pit. 10 Abyss Merkins, Four corners around volleyball pit with 20x merkins, 20x jump squats, 10x burpees, and 50x WWII situps (for those ahead or 20x for those trailing).

    Mosey back to picnic shelter. 15x dips in cadence. 10x Inclined Merkins in cadence.

    Mosey to playground. Jerkin ladder from 10x down. We only got down to about 5x and called it to get some Mary in.

    Mary with mt. climbers, flutter kicks, and Rosalitas in cadence. 2 rounds of Superman/GreatestAmericanHero.

    Conclude with Ring of Fire and COT with YHC taking us out.

    MOLESKIN-

    Special mention to Adderrall who, not only gave 120% (as usual) but represented strong at last week’s 5k (and the proceeded to do an adventure race the next day). #redpill

    Special mention to Baby Back who awoke at O-dark-hundred, drove his 2.0s from the far west end down to grandparents near Courthouse Rd. in Chesterfield, drove back to embrace the gloom with us, and then rinsed and repeated to retrieve the 2.0s. #dedication

    Special mention to Attila who carried CircusMaximus solo last Thursday on account of a variety of excused and unexcused absences. #redpill + #dedication.

    Special mention to Phonics for organizing a great 4th year convergence (and many others who contributed). #leadership

    Prayers to Chum Bucket’s LOML (Caron), whose mother lost her battle with cancer two days ago. Prayers to Lab Rat, who lost his father last week. Unspoken prayers for many many others.

    I am infinitely grateful for my family, my F3 family, and the opportunity to lead and contribute. Johnsonville

  • Grass, Mud and a Hot Potato!

    24 Strong attacked DogPile in the gloom this morning.  Shovel Flag was planted and all PAX were ready to roll at 6:00AM sharp, BOOM!  Let’s mosey!

    Circle up at the near Carillon traffic circle for:

    KUBOTA Q!

    COP:

    Helicopters x 15

    Don Quixotes x 10

    Imperial Walkers x 15

    Pickle Pounders x 10

    LBC’s x 10

    hop over into the Amphitheater for:

    Mow the Grass Triple Check:

    Partner 1 – Hallelujah Run up the steps to the top and back down

    Partner 2 – Derkins with feet on the bottom step

    Partner 3 – Freddie Mercury’s

    Kubota passes the Q to:

    UPCHUCK Q!

    mosey to far Carillon traffic circle for:

    Golden Triangle:

    Polar Bear Crawl to first corner

    Run down road to second corner and perform 25 LBC’s

    Backwards run up road to third corner and perform 25 reverse crunches

    3 Rounds!

    hold six inches in traffic circle to wait for the six.

    Upchuck passes the Q to:

    GARBAGE PLATE Q!

    Mosey over to the stage behind the Carillon for:

    Slip in the Mud Triple Check:

    Partner 1 – Perform PLT’s

    Partner 2 – Spot partner performing PLT’S

    Partner 3 – Run 100 yards or so to tree line and back, slip in the mud.

    Plank-a-rama

    2 Burpees OYO because someone joked about something and Garbage Plate didn’t like it….I think???

    mosey over to Rusty Cage for:

    Grab Some IRON Triple Check:

    keep same partners

    Partner 1 – perform 7 pull-ups

    Partner 2 – perform dips

    Partner 3 – perform alternating shoulder taps in plank position

    Garbage Plate tosses Q to:

    HELIX Q!

    Mosey back into the Amphitheater for:

    Mow the Grass Box Jumps:

    1 x Box Jump on step 1

    2 x Box Jumps on step 2

    3 x Box Jumps on step 3

    Continue all the way to the top with 18 x Box Jumps on top step.

    Plank-a-rama and SSH to wait for the six.

    Mosey back to the flag where Helix tosses the Q to:

    PHONICS Q!

    3 Minutes of Mary:

    Carolina Dry Docks transitioning into Merkins x 10

    Left Side Plank Hip Dips x 10

    Reverse Plank Hip Dips x 10

    Right Side Plank Hip Dips x 10

    Plank and hold 2 Inches from ground for 10 count

    BOOM!  Done!

     

    COT, Numberama, Namearama, Announcements and OBT took us out!

    Announcements:

    Please donate any Winter jackets, sweaters, coats to a cause that Marmaduke is collecting for.

    Hoedown 1 Year Anniversary in this Monday!  Lockjaw has the Q.

    CSAUP is on Oct. 20th at Forest Hill Park

    Kubota and Gumbo are running and finishing the Richmond half-marathon on Nov. 10th.

    It looks like Flange has his VQ at 45MOM on Oct 25th!  BOOM!

     

    NMS:

    What a great morning for an old fashioned beat down!  Cool, crisp, fall air with hardly any humidity!  Couldn’t ask for any better conditions, well, except for the tall grass issue that has plagued Dogwood Dell for the better part of the Summer and Fall.  The PAX did their best not to get lost in the grass in the Amphitheater.

    YHC had noticed on Tuesday that the Q sheet was empty for today’s Dogpile and YHC hated seeing that.  We all know that PuppyPile was happening today and usually when there is a PuppyPile, the PAX’s numbers are low for DogPile, and totally understandable because of the 2.0’s.  Well, YHC knew that he would not be attending PuppyPile because of his having to go to work immediately after DogPile, so no 2.0’s for him.  YHC took the DogPile Q with the intention of there being a low turnout and thus having a Hot Potato style Q.  Alas, the F3RVA PAX never disappoints!  24 STRONG, BABY!  BOOM!  Plus it looked like a great PuppyPile PAX, as well (MARV to write about that later!)

    T-Claps to Upchuck, Garbage Plate, Helix and Phonics for taking the unexpected potato and running with it.  And RUN we did!  3.2 Miles on my Garmin when we finished up.  Great job!

    Helix and Swirly just absolutely killed the Box Jumps!  Helix looked like a Kangaroo on those steps!

    Thanks to OBT for taking us out with a great prayer.  Also, Happy 48th Birthday to OBT!  Hope you have a great one!

    Way to work to everyone this morning!  Everyone looked strong physically and mentally.  Let’s take this strength and energy out into our daily lives and help others and help make this world a better place!

    Kubota

    keep posting!

  • 7 vs 10/20/30 x 5

    The title says it all really…Holland, out.

     

     

    (ok fine…)

    A seven-strong PAX lit up Twin Team this morning with an exploratory worthy of (stolen from?) River Run, with added benefits! It went down like this:

    The run route went up Twin Team, through Tarrington, eventually back to Bettie (just over 3 miles in all). Meanwhile, the Q had a 5-minute timer going, and each time it ran out, the PAX had 10 burpees, 20 WWIIs, and 30 mountain climbers before continuing on. It took the whole time, and it was decent.

    YHC continues to experiment with time-based beatdowns, and needs to run more. Shout out to Pew, guest starring from way down in Mobile, AL where he’s just started a new F3 community!

    YNWA

  • DogPile/PuppyPile – 9/29/2018

    Reminder:  PuppyPile is tomorrow at 7:05am right after DogPile!  Marv has the Q!

    Reminder:  DogPile will be Hot Potato after YHC begins.  YHC will take the first 15 minutes, then toss it to an unexpecting PAX member!  Three Q’s after YHC, 15 minutes each which includes any travel time!  Be Ready!

    Hope to see a large total attendance tomorrow morning with the nice, cool, crisp weather.

    Kubota

     

  • Here comes the rain…oops, maybe not

    4 men and 3 2.0’s wrestled their way out of the fartsack and into a wonderful morning, cool and crisp.  This is what the paper says we did.

    COP SSH x 10, LBC x 15, arm circles 11/4, small/big, reverso, DQ x 10, SSH x 15, Freddie Mercury’s x 10, Helicopters x 15

    Mosey to pavilion for Aiken Legs: 20 each-box jumps, split jacks, lunges and skull crushers, Al Gore for the 6.

    On your six for ABC’s, capital letters only, English alphabet!

    Mosey to corner of parking lot and partner up for Dora: 100 HR merkins, 200 LBC’s, 300 squats, switch from running a loop to lunging at midway point.

    Mosey to flag: 20 each: 2 count shoulder taps, American hammers, LBC’s hold 6 inches for 20 seconds, then everyone plank, while each member of the PAX leaps over those planking.

    COT, numberama, namerama, YHC took us out.

    NMS

    YHC sent out a message last night that the Creek might turn into one, with a 70% chance of rain at 5 in the morning.   Did this scare some PAX away?  The parking lot and grounds were soaked, but not a drop of rain fell during the workout.  There were some near collisions during COP with people going crazy with SSH.  Mudface and his clan also brought forth the 4th F with gusto–thanks fellas!  During ABC’s there were suggestions about doing the letters in Comic Sans or Wingdings, perhaps Cyrillic, or even Chinese.  YHC would be glad for any of those to take place, might need some visual aids to make it happen.  YHC had only planned to do a modified Dora, but the PAX crushed it so just made it a full, with the modification of lunging rather than running.  YHC is amazed at how slow some of his brothers lunge–must be paying attention to proper form?  The HRM were no joke, and after Aiken Legs and lunges, the 300 squats were tough to grind out, but as usual the PAX killed it.  There were more shenanigans while jumping over those planking, and most of the PAX wisely modified to elbow plank to reduce risk of injury.  Great effort today, gentlemen!  Thanks for letting me lead.

    As usual, I have No Idea what I’m doing.

  • Ryder Cup Route

    24 men eager to get stronger and log some miles on foot or on wheels posted in the glorious Fall gloom of Mary Munford Elementary School.  A flag was planted.  Instructions were given, including printed turn by turn details for some.  And, boom its 0530, time to get going…

    https://www.mapmyrun.com/routes/copy/2258923801/

    The route was as set forth in yesterday’s Pre-Blast — a beautiful persimmon driver or fairway wood in honor of today’s start of the Ryder Cup.

    The five milers set a strong pace, led by Swirly, BT, Flatline and Spit.  They kept the sixers in view for quite a while, but ultimately the sixers pulled away in Windsor Farms led all the way by Saab and his hound-like sense of direction this morning.  Thanks to Swiper for speeding up and catching the aforementioned 5-mile crew that was ahead of us as they made an errant turn — not sure if they were just eager to get to the Inner Circle first or just looking for some extra credit.

    Kubota did his own thing and pounded out 5 milers.

    4 men (I think?) chose gears — TYA, Profit, Circle K and Pullout (Add in the comments if I missed anyone).   From the sounds of it, the route was enjoyed by all.

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • Puppy Pile tomorrow after Dogpile
    • Hot Potato Q at Dogpile – Kubota has the reigns to begin.
    • Bring coats, jackets, sweaters, etc. (kids, mens, womans) to Dogpile or Gridiron and Marmaduke will pick them up and get them to shelters.
    • Healing Place 8K Training — see Swiper or his pre-blast for info.
    • CSAUP coming up 10/20 – see TYA for details
    • The funeral for LabRat’s father is today – keep him and his family in his thoughts and prayers.  Let’s show our F3 support by filling up the coffers of RAISE with donations in his memory – https://www.raisewithus.org/jeff-kenney-memorial-page.html

    Have a great day.  Tell your family you Love them.  And, of course, GO USA!

    No More Gumbo For You!

  • 24 Hour TimelimA

    6 souls posted for a wednesday hill run.

    TYA ran grove, Kubota, Swirly, Husky, Upchuck and Bootleg ran the hills of Hillcrest.

    Fun was had by all

    TYA OUT