Category: Richmond, VA

  • Me vs. Me vs. KB

    It was the perfect storm of injuries, marathon training and the suck of the fartsack.  It finally happened.  One modern gladiator left to battle the KB, mano-a-mano.  Here is how it went down:

    • COP – SSH, IW, helicopters, merkins, LBC
    • KB escalator
      • 10 pullovers
      • Run the bus loop
      • 15 pullovers, 10 skull crushers
      • Run the bus loop
      • 20 pullovers, 15 skull crushers, 10 lawnmover pulls (each arm)
      • Run the bus loop
      • 25 pullovers, 20 skull crushers, 15 lawnmover pulls (each arm), 10 KB swings
      • Run the bus loop
      • 25 skull crushers, 20 lawnmover pulls (each arm), 15 KB swings, 10 sit ‘n presses
      • Run the bus loop
      • 25 lawnmover pulls (each arm), 20 KB swings, 15 sit ‘n presses, 10 weighted squats
      • Run the bus loop
      • 25 KB swings, 20 sit ‘n presses, 15 weighted squats, 10 weighted squats
      • Run the bus loop
      • 25 sit ‘n presses, 20 weighted squats, 15 weighted squats, 10 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 weighted squats, 15 KB American Hammers
      • Run the bus loop
      • 25 weighted squats, 20 KB American Hammers
      • Run the bus loop
      • 20 KB American Hammers
    • Drive home

    It was a quiet workout.   See the PAX next week.

    God is good all the time!

    Attila

  • Sometimes all you have to do is ask (Healing Place Training Team)

    Sometimes all you have to do is ask (Healing Place Training Team)

    For a number of years the Healing Place, a residential program for men in recovery from addiction, has had a training team for the Monument Avenue 10k. This year they are trying a team for the 8k race that is attached to the Richmond Marathon. They started on Saturday, but only six of the twelve residents who had signed up showed up. Yesterday I went to their all-hands-on-deck community meeting to try to recruit a few new men and remind the others about accountability. I told them to let me know if there was anything holding them back and we would find a solution. Afterwards two men said they were interested but didn’t have shoes. “Just show up” I said, knowing I had two days to figure something out and that F3 would be the first place to turn.

    This morning I made a request for shoes at 45 Minutes of Mary hoping to score some used but still usable donations. Who else but Hardywood offers a full carton of returned shoes that have been hardly been used. All those men had to do was ask, and all I had to do was broadcast that request. T-claps for Hardywood.

    If you are interested in running with the guys, the runs are on Saturdays through November 3rd at 7:30 AM. The Healing Place is on Dinwidde Ave south of downtown in the Blackwell/Manchester area. With the team so small and other running volunteers from the community, we don’t need more than three or four F3ers.

    There were also some men who wanted to know if it was possible to put together an evening run. Let me know if you are interested.

    To summarize:

    • I think we are good on shoes
    • I’ll find out if there is a need for clothing (shorts, sweats, etc.)
    • Reply in the comments if you are interested in running after work during the week, and which evenings/times you are available

     

  • PRE BLAST – RAMM — Ryder Cup Route

    All – here is the planned route for tomorrow’s RAMM run.  (scroll down for those who like turn by turn directions)

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

    It is a driver (sort of) in honor of the start of the Ryder Cup  that starts at 2:00 a.m. Eastern Friday morning.  Swirly should be up in time for the first tee shot.  Maybe he will broadcast coverage from Big Blue pre-run.

    Extra points for anyone in USA Colors and/or Golf Attire for the run.  See you in the morning!

    The attached route is for the 6-milers.

    5-milers (actually 5.37 so gotta bust it) – same route just without the  last lap around the Mary Munford city block.

    4-milers – same as 5-milers (no ending lap around the block) but at the beginning you will turn around at Patterson (not Broad) and head back and into Windsor Farms.

    Turn by turn:

    • Head northeast on Commonwealth Ave to Broad (or Patterson for 4-milers)
    • Turnaround and head southwest on Commonwealth back toward MM but continue across Cary Street into Windsor Farms – street name becomes Berkshire Road
    • Continue around on Berkshire Road (past Coventry Rd and past Dover Rd) until it turns into Sulgrave Road.
    • Continue on Sulgrave Road until it splits – stay left onto Canterbury Road
    • Left onto Cambridge Rd back to Berkshire Road
    • Left onto Berkshire Rd
    • Left onto Coventry Rd
    • Right onto Oxford Rd
    • Right onto Oxford Cir – continue around until Coventry Rd
    • Left onto Coventry Rd
    • Right onto Berkshire Rd and back to the Flag for the 4 and 5 milers
    • 6 milers do a last lap around Grove, Westmoreland, Cary, Commonwealth.

  • New faces at Timberwolf

    7 Warriors graced the Parking lot this morning shortly before 530.  With an introduction complete to Pew our brother in town from Alabama, we were off for a fall like morning beatdown.

    COP

    SSH x 20

    DQ x 10

    Copperhead Squats x 10

    Helicopters x 10

    Merkins x 10

    LBCs x 25

    Arm circles x 15

    Mosey to bottom of lot.

    Parking Lot 11s

    WWIIs and Box Cutters

    Plank

    Lunge half way across parking lot and back

    Mosey to bottom of bus Loop

    Triple Check

    Runner , Flutter Kicks, and Squats

    Mosey to bottom of hill

    As a PAX we work our way up the hill – Ass Kickers, High Knees, Bear Crawl, And Lunges

    Mosey to side of School

    Wall Sits for 30 Seconds  – the 5 burpees, 30 seconds of wall sits 4 Burpees, repteato down to 1

    Mosey to Tennis Courts

    4 Corners – Round 1 – 10 merkins, 20 Mountain Climbers, 30 LBCs, 40 SSHs

    4 Corners Round 2 – 10 WWIIs, 20 Flutter Kicks, 30 Box Cutters, 40 Jump Squats

    Mosey to Flag –

    1 Minute Left – Burpee Shuffle

    Numberama, Namerama, YHC took us out

    Announcements;

    Tool Bank HH – See Viral for details

    Coat Donations being collected on Saturdays – See Marmaduke

    CSAUP – Oct 20th

    Puppy Pile this Sat 7am – Marv has the Q

    NMS

    First of all welcome to our PAX brother from Mobile Alabama, it was great to have you out this morning PEW.  The Mobile F3 has been up and running for a couple of months now and they are leading on their own for the first time this SAT, awesome stuff and we wish them the best of luck, you guys will crush it.  Great to see Sparky back out this morning at Timberwolf.  The SOJ crew has passed the rule that he can no longer Q with coupons until he takes the pain to another AO first before returning back to Timberwolf, Sparky is up for the challenge so keep an eye on the Q sheet.  Gumbo and Rosie demolished the 11s like it was a walk in the park, way to work fellas. Beaker is getting stronger and faster and its awesome to see is growth and commitment, keep it up!  Always great to partner with Oyster and YHC loves the mumblechatter that comes along with it, and if youd dint know, Oyster is fast.  Strong work this morning fellas, its an honor as always to be allowed to lead this group.  make it a great day and be a beacon of light for someone who needs it today!  See you in the gloom!

    Duke

  • Mary Mumford and Sons

    Despite some early morning showers, 20 gloom warriors made it to 45 MOM for a Thursday morning beatdown.  I’m told it went something like this (more or less):
    COP:  20 Imperial Walkers, IC; 15 Mountain Climbers, IC; 15 LBC’s, IC; 15 Merkins, IC; 5 Burpees OYO.
    Thang 1:  Four Corners around the Mary Mumford city block (~3/4 mile).  Run to corner 1 and do 20 Merkins.  Run to corner 2 and do 20 LBC’s.  Run to corner 3 and do 20 squats.  Run to corner 4 and do 20 Carolina Dry Docks. Al Gore until all in.
    Thang 2:  Mosey to field and line up.  Do 2 merkins, run to the other side of the field, do 2 LBC’s, run back.  Repeato, increasing by 2 reps each time until you get to 10.  Plank hold until all in.
    Thang 3:  Mosey to the tennis courts and partner up.  Wheelbarrows to the end of the first tennis court + 10 Derkins while in wheelbarrow position.  Switch with Partner.  Wheelbarrows back to the starting line + 10 Derkins.  Repeato 2 more times for a total of 3 sets. Plank hold until all in.
    Thang 4:  11’s on the tennis courts.  1 Plank Jack at the start.  Run to the other side of the courts and do 10 Jump Squats.  Run back.  2 Plank Jack’s at the start. Run to the other side of the courts and do 9 Jump Squats.  Run back.  So on and so forth changing by 1 rep each time until you get to 10 Plank jacks and 1 Jump Squat.  Plank hold until all in.
    Thang 5:  We ended with some Mary at Mary: 30 Flutter Kicks, IC;  6 inches; 30 Freddie Mercury’s, IC; 6 inches, 30 Box Cutters, IC; 6 inches.
    Mosey back to the start.  Number-rama, Name-a-rama, Announcements.  Loose Goose took us out.
    NMS
    Another great day and such an honor to lead all you men.  Thanks for being gracious with my running heavy workout (Wilson would have hated it) but hopefully I mixed in a full body workout while getting some strong cardio in.  It was great getting to partner with Flange for the first time , as he crushed the Wheelbarrows + Derkins.  Seeing Swirly first in the parking lot when I arrived was an inspiration. I love how you lead by example. And of course, nice to see TYA at the end coming in from his bike ride.  I always say ‘A morning is not complete until you see TYA in spandex on the street.’ 
    Until next time gentlemen, see y’all in the gloom!
    Ollivander

  • There ARE swings here!

    A lucky 7 guys showed up this morning for a kettlebell thing.  Luckily, they brought kettlebells.  Otherwise the workout would not have gone very well.

    Tricep press Mosey to COP area.
    5 Burpees OYO
    Arm Circles
    DQ — not Dairy Queen
    WW2 Situps
    KB Situp presses
    Cottonmouth Squats (for Emoji)
    Racked Squats
    Goblet Squats
    Half Kneeling Presses
    5 Burpees OYO

    Triple check —
    Bear Crawl to light post and back, KB Thrusters, KB Bob and Weave

    Longish farmer KB carry mosey to the swingsets.

    3 people halo mosey the track while all else do Swingset planks.  Both hands on swing, lean arms and push swing as far as you can go without falling over and hold position for as long as you can stand it, then relax for a few seconds.  Repeato until the KB walkers get back.

    Ratio exercises.
    1 KB Swing followed by 4 upright pulls
    then 2 swings, 8 pulls
    then 3 swings, 12 pulls
    then 4 swings, 16 pulls
    then come back down the ladder.

    Follow same course with
    1 KB am hammer, 4 sit up presses…

    Mosey back to flag for a few boat canoes
    Numbers, Names, Announcements
    YHC took us out.

    Announcements —
    PP at Dogpile 7 AM
    CSAUP run coming up soon — see backblast for details!

    NMS —
    No one had stepped up to Q this thing as of a few days ago and YHC hadn’t Q’ed a KB workout in a while so YHC was anxious to try again.
    YHC put some feelers out last night to Mudface and Spit asking if there were any swings at Manndate.  Mudface became worried when I asked him.  YHC told him he should be.  Mudface said there were 4, so YHC came a little earlire than usual to see if Mudface was accurate — lo and behold he was.  So the swing planks were in play.
    YHC sometimes forgets how much longer a Bear Crawl seems than how long it really is.  That’s okay — the PAX modified as needed and no one was injured.
    The Swing planks were a great hit according to YHC.  Everyone else I am not so sure of, but those are a great core workout along with some lats, those oft forgotten about muscles that complain when they get used.
    The first ratio exercise was great — the second one flopped — it was way too much — could have lowered the ratio?
    A great time was had by all — mumble chatter centered around the difference between being a newlywed and having been married for many years.  Glad to have Pick 2 back after a mini hiatus and glad his marriage is going well so far!
    Righteous Blessings,
    Opus

     

  • 732 days

    Fog, fog, fog, humidity, humidity, but  that did not stop 16 Super Troopers from posting to W Dog this morning. YHC arrived with 5 PAX members already in the gloom, ready to dig a little deeper. YHC planted the flag and waited…..0530….Time to Mosey.

    Bricks in front of The Carillon=COP….x12 Don Quixote, x 24 Imperial Walkers, x 12 Copperhead Squats, x 24 Box Cutters, x 12 Flutter Kicks, x 24 Freddie Mercuries, x 12 Merkins, x 24 Plank Jacks. Time to mosey….

    On The Lawn….PLT (Partner Leg Toss)…partner up and x 100 PLT per PAX member.  TIme to mosey..

    YHC observed several 2.0’s at The Convergence playing with the rope climb sooooo, YHC was think, “Why not?”  The PAX moseyed our way over to Vida course and Rope Climb…Very Modified Indian Run, in that PAX formed a line down the trail. As one PAX member climbed the rope, everyone else performed LBC’s. PAX member finished climbing and went to the back of the line. Well, as YHC has observed…some ideas do not always pan out. LOTS of mumblechatter through first 2 or 3 climbers, so YHC took control with exercise and called out IC, box cutters, flutter kicks, and finally SSH to finish off the first rotation of climbing. And 1 rotation was all this PAX needed….not a total fail and YHC thinks a majority of the PAX climbed to the top!! Vinny, YHC can help you make it to the top next time. TIme to mosey….

    At the Police Memorial…good ole triple check. Triple up…..one partner does merkins, one partner does dips, one partner runs to the top of that hill and touches the fence. 3 rotations with 3 exercises! DONE. Time to mosey….

    At The Lawn….AYG sprint towards The Carillon. This has become a staple for YHC Q’s. With time to spare…

    Modified 21, in that PAX will go to the highest number time allows. 1 Merkin, 1 Situp. 2 Merkin, 2 Situps. 3 Merkins, 3 Situps. 4 Merkins,  4 Situps. 5 Merkins, 5 Situps. 6 Merkins, 6 Situps. 7 Merkins, 7 Situps. All IC.

    Times up. Mosey back to the flag!

    Number-ama, Name-r-ama, Announcements:

    Prayers go out to Labrat and his family with the loss of his father! Please keep them in your thoughts and prayer is helpful. 2.0 workout at Dogpile this Saturday, 0700-email Marv. Flatline celebrates 732 days with F3 RVA (2 yrs, 2 days)!! Work caused YHC to not celebrate on Monday at 730 days…….YHC knows, excuse. But YHC continues to lead a Q a week so if you have not Q’d before, SIGN UP. Take the reigns and lead a workout!!

    NMS: Lockjaw, Corporate is watching you. Backblasts need to be up within 24 hours. Upchuck, yes YHC was colored coordinated this morning but PURE accident. But the credit is appreciated! YHC was glad to see several more alumnus from The Institute post this morning. Keep posting Elliott and Faceplant!! Rah Virginia Mil! Shakedown, YHC, Elliott, Faceplant, and Bleeder—ranking majority for higher learning!!

    Slurpee, much respect for leading breaking bread!!

    Scar, welcome from Raleigh…..and yes, meet Swirly. You have only seen the beginning!! Typical Vinny, after the workout, it looked like he had been swimming! Good Luck at The Super Max!

    To all men of F3 RVA, the past 732 days has been a complete blessing and YHC could not imagine life without F3. Totally awesome and a complete testament to the men, 2.0’s, and your families. The inspiration and drive to be a better husband, father, employee, and leader within the community is ten fold due to this group!! May God continue to bless us and challenge us to be even better!

    Only those who post understand

    Loud and Proud.

    Flatline

  • SOT Duo

    Two studly studs arrived at SOT this morning to see what the gloom of Midlothian Middle had in store for them.

    Here’s what went down:

    Run to the back of the school for a short COP:

    DQs, Helicopters, SSH

    Run down Midlothian Turnpike to the now empty building where Rita’s and some wine bar used to be. Perform curb crawls x 5.

    Run back to MMS and to the bottom of the hill leading to the track.

    Hill climbs:

    Round 1: Run halfway up the hill, do 5 burpees, run back down, turn around and run all the way up, do 5 burpees, back down (YHC forgot an exercise at the bottom for this round)

    Round 2: Halfway up, 20 American Hammers, back down, 20 LBCs, all the way up, 20 American Hammers, back down, 20 LBCs

    Round 3: Halfway up, 15 merkins, back down, 15 Rosalitas, all the way up, 15 merkins, back down, 15 Rosalitas

    One lap around the track and then mosey up the stairs and around to the front of the school for double check.

    Round 1: Person 1 performs hand release merkins and plank while person 2 runs. Repeato.

    Round 2: Person 1 performs WWIIs while person 2 runs. Repeato.

    Run back to flag for 5-6 minutes of Mary. Freddy Mercury’s, Flutter Kicks, Hello Dolly, Alabama Prom Dates, American Hammers

    Super quick numberama, name-o-rama, and Rosie took us out.

    NMS:

    YHC arrived at SOT around 5:25 to find a lone set of headlights shining in the gloom….glad to see you Rosie! YHC has heard of solo posts but has yet to experience it. 5:30 arrives and with no Q on the Q sheet, Rosie and YHC decide to hot potato the thang.  Conversation started off with the obvious….where the heck is everyone?  Today reminded YHC of the old SOT where a duo posting wasn’t so unusual.  Although YHC will be soaking up some sun in Florida next week, he hopes Rosie does not experience a solo SOT posting.

    The topic then switched to cross country,  which both YHCs and Rosie’s 2.0’s (Pikachu and Cliffhanger) are doing. First meet is today…looking forward to seeing what Pikachu can do.

    With just Rosie and YHC, today was a good one for a more running intensive beatdown.  And YHC was happy to oblige.

    That’s it from me…peace out!

     

     

     

     

     

  • This is not suicide it’s homicide for a fat man

    7 Davillians came out for the first Tuesday of Fall that felt more like the day of summer. A mumble chatter and the PAX got to work.

    This how it went down:

    Parking Lot Tracers (In honor of Lab Rat’s dad)

    Mosey to the back of the HS to the basketball court

    COP (ALL IC)

    SSH, DQ, Russian Soldiers, LBC’s, Merkins, Dying Cock Roach, WWII sit ups, Arm Circles

    THANG

    Mosey to the bus loop

    Four Corners – 1st: 10 Burpees, Bear crawl to the next, 2nd: 20 WWII sit ups, Lunge to the next, 3rd: 30 Dips, Bear crawl to the next, 4th: 40 LBC’s, Sprint to back to the first.

    Mosey to the Teacher lot

    The Longest Suicide Ever (aka Fat Man Homicide) – Run back and forward between the medians until Q called audible after 6 or 7.

    Mosey to the “Wall”

    Touch a Tree – Partner up, first partner holds People’s Chair while second partner touches one tree, Switch, Rinse, and Repeat 2 to 5 trees never touching the same tree twice.

    Mosey back to the SF

    3 MOM – American Hammers (IC), Heels to Heaven (IC), 5 Burpees (OYO)

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Glad to finally have Pick 2 back in the PAX. It’s been to long brother. Thanks to Pick 2 we had a good name for the backblast. He note during the suicides that this was more like a homicide for a fat man.

    YHC learned today that Helix can bear crawl with the best of them. Maybe even give Bleeder a run for his money

    Nothing else to report since the PAX was quiet mostly but our thoughts and prayers go to the the Kenney family. If YHC didn’t think it would have caused a mutiny, we would have done Parking Lot Tracers to whole time for you Lab Rat.

    ANNOUNCEMENTS
    • Puppy Pile this Saturday
    • CSAUP coming up on Oct. Time to put in the miles

    SPIT ON THAT!! 

  • Big Ben, Parliament

    A lucky 13 rose and shone for some morning miles.

    The Routes

    Head west along the lake and cut up to the Robin’s Center parking lot along the baseball field.  Across the parking lot and up the hill past the stadium.  Continue up Boatwright and hang a left on Edgehill just prior to Three Chopt.

    Pop out at Three Chopt and take a left, running until you hit Patterson.  Hang a right and head east.

    4s turns at St. Christophers to the access road to Towana to Campus and down the main entrance to the shovel flag.

    5s turn at Granite taking it to Grove.  Head west on Grove to the access road and take Towana to Campus and down the main entrance to the shovel flag.

    6s turn at Harlan and take Roslyn to Grove.  Head west on Grove to the access road and take Towana to Campus and down the main entrance to the shovel flag.

    YHC took us out.

    The Moleskin

    Runners covered all distances with everyone looking strong.  Faceplant cruised with Saab and even maintained a conversation.  Looks like the sixers have a new rabbit in their midst.

    YHC held off the COT for as long as possible awaiting Lugnut’s arrival.  Still no Lugnut and some concern kicked in.  Namearama and the Pax began to disperse and still no Lugnut.  A few minutes later, a silhouette of a runner with Lugnut’s gait wearing a black shirt was seen at a distance.

    It turns out he made a detour and ended up on Kensington.  Unbeknownst to Lugnut, he was now on an oval loop doing laps.  It reminded YHC of the scene from European Vacation in the roundabout (Looks Kids!  Big Ben, Parliament!).  Finally, a walker offered him advice and he was able to make his way to Three Chopt and back to the shovel flag.

    No man left behind.

    Time to Taper,

    Lockjaw