Category: Richmond, VA

  • A couple of Paul’s and a LIFO John

    3 regulars emerged from the fartsack on the last day of 2017 for a morning beatdown….weather was 70 and sunny.

    Northbank to southbank back to the flag

    NMM:

    Small crowd on a beautiful morning to close out the year.  Temperature gauge on my car read 21 at the start of the run, but we it felt perfect outside.  Run outbound with wind at our backs was nice. (Saab caught offshore and I about 2 miles in)  Things started to turn around when we crossed the bridge to the southside.  The wind started to pick up a bit and made things a little bit chilly.  When we hit the last bridge (nickel bridge), it was downright brutal.  Wind was howling across the bridge and my face froze within 30 seconds.  I tried stopping once to see if i could get my face to the downside of the wind, but to no avail.  Best approach was to run your ass off and get the hell out of the cold as quickly as possible.

    Great 2nd F at ET’s afterwards.

    Happy New year to all.

    TYA OUT

  • 2017 Year in Review

    20 came out to Dogpile to reflect on the year that was 2017 in F3RVA.  Some memories turned out to be fonder than others.

    COP in Amphitheater – Started 2017 there at our Frozen Triangle CSAUP.  SSH, Merkins, Helicopters, Invisible Jumprope.  Then up stairs we went 5 Dips per step.

    March – Belmonte 25k/50k.  Partner up for PLTs.  25 then 50. Head downhill to the bottom near water plant.

    April – Ragnar & Colonial 70.   Ragnar had 8 man team with 15 miles each so 8 Curb Crawls with 15 Merkins each stop.

    May – Launch of F3 Charlottesville.  Cville is 70 miles away so 7 rounds of WWII Situps run up & down hill in between sets.

    June – Launch of F3RVA.org & BIG DATA.  Dogpile averages most per week at 23 so 23 Burpees. Mosey to Jacobs Bowl

    August – SOJ Takeover    100 Monkey Humpers.  Then head to Rusty Cage

    September – BRR – F3 RVA had 2 11 man teams.  11s of Dips (real dips on bars) and American Hammers.  Back to COP Cirlce.

    October – 3 Year Convergence   44 Merkins

    November –  Devil Dog 100k.  64 Flutterkicks

    December –  F3 RVA closes out 2017 with 22 AOs.  22 WWII Situps.  Back to the flag and finish up with Heels2Heaven.

    NMS –  YHC has been slacking on his themes in 2017 and wanted to close out the year on a higher note.  Looking back on the year was a good way to close out Dogpile for the year.  Good to have Guinness and Sir Topham Hat out at Dogpile for our year in review.  F3RVA has definitely had quite a year, as one can clearly see in Big Data.  The PAX had fond memories of the Frozen Triangle and Belmonte as we ran through the first few months.  That went out the window when we hit April – Ragnar and took on the Curb Crawls.  15 Merkins each Curb is ambitious but the PAX took it on.

    Most PAX opted (smartly) for head above feet on the WWII Situps on the hill.  The 23 Burpees on the top had some groans, but compared to Shakedown’s VQ earlier this week it was nothing.  Mumblechatter abounded as the PAX took on Dips on the bars for what seemed like the first time in over a year.  Apparently Jerkins were all the rage in 2017.

    Sad to see only 6 bare knees in the Gloom, SOP challenge is definitely taking casualties.  Flipper sets a new record of LIFO by finding the PAX conveniently just after we finished up the Curb Crawls.

    Happy New Year PAX.  See everyone at 7:00 at Hoedown on Monday morning.

  • Keep Moving or Freeze to Death

    9 frozen warriors including 2 2.0’s and a visitor from the west put on their long pants (or tights), through on their hoodies, and gave it their all for the last workout at The Creek for 2017.

    This is how it went down:

    Mosey around the church for one lap

    COP
    • SSH
    • Imperial Walkers
    • Hillbillies
    • Merkins
    • Gas Pumps
    • American Hammers
    • Helicopters (or windmills)
    THANG

    11’s

    Starting from the front part of the parking lot complete 10 merkins, run to the back end of the parking lot and complete 1 WWII sit up then run back. Rinse and Repeat till completing 1 merkin and 10 WWII sit ups.

    Flutter Kicks and Freddy Mercuries (IC) for the six

    Four Corners

    Using the four corners of the church complete the following:

    • 10 Jump Shot Squats
    • 20 Merkins
    • 30 2-count Mtn Climbers
    • 40 LBC’s

    SSH’s and Heels to Heaven (IC) for the six

    Going in reverse complete the following:

    • 40 LBC’s
    • 30 2-Count Mtn Climbers
    • 20 Merkins
    • 10 Jump Shot Squats

    SSH’s and Heels to Heaven (IC) for the six

    Partner Party

    Partner up; using the side parking lot, Wheelbarrow to the first median, Partner carrier to the second median, switch positions and repeat the way back.

    Six inches for the six

    Mosey to the pavillion

    Picnic Medley

    10 Skull Crushers with Right Leg, 10 Skull Skull Crushers with Left Leg, 10 Dips, then 5 up/down dips holding until Q says so.

    Mosey back to SF for Ring of Fire with 5 Burpees

    Numberama, Namerama, The Carpenter took us out. 

    MOLESKIN

    YHC had only one objective today; KEEP THE PAX MOVING!!

    Everyone knew how cold it was so no entrance the gloom from their cars until 5:28. Once everyone did emerge from the cars we found Rounders brought his 2.0’s. TClaps to Ham-bone and Tomahawk for showing up in 18 degree weather.

    Mudface had been on a hot steak for showing up to the AO early. Well all good things must come to a end as he set a new personal LIFO record showing up over 15 minutes late catching us in the middle of 11’s. If he knew that was what we were doing he would have showed up later

    On this date 22 years ago, ability to name Mr. Holland & Opus came available as the movie was released in theater. It was great having Mr. Holland join us at The Creek today and yes own AO has actual baskets to do jump squats.

    The Carpenter and YHC didn’t make the best of choices when it came to choice of distance during partner party. YHC choice the longer distance for wheelbarrow and Carpenter got extra credit during the carrier.

    This marks the last post for YHC in 2017 and according to “Big Data” this marks his 50th Q and 151st post since March 20th. It’s been an amazing year in DaVille with add new AO and celebrating anniversary of old ones.

    DAVILLE 2017 BIG DATA

    Average post per AO

    • The Creek – 13.3
    • DaVille – 11.2
    • MANNDate – 5.8
    • Tomato Run – 3.5

    Top 5 Q’s

    • Lab Rat – 51 (Tied for 3rd – RVA)
    • Spit – 50 (5th – RVA)
    • Circle K – 22 (15th – RVA)
    • Mud Face – 21(16th – RVA)
    • Opus – 19 (tied for 17th – RVA)

    Top 5 Post

    • Lab Rat – 156 (6th – RVA)
    • Spit – 151 (7th – RVA)
    • Opus – 113 (tied 15th – RVA)
    • Mud Face – 108 (tied 20th – RVA)
    • Phonics/Circle K/Helix – 95 ( tied 25th – RVA)

    ANNOUNCEMENTS

    • Prayers for Rounders for a job change that will also prevent him from posting as much
    SPIT ON THAT!!

     

  • Murph Friday

    5 brave men barred the cold to take on Murph Friday!

    Mossy to the main playground via tack for a total of a mile.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot via track to get a total of a mile.

    COT, Name-a-rama, Number-rama

    Strong work by all and it was nice to have a visitor from the mother ship “Guinness” who crushed the Murph with a solid respect! Keep up the good work and have a great finish to the year as we are gearing up for 12 more Murphs in 2018……who will concur all 12 in 2018?

    Also noted that Guinness was sad to not see Wilson as he found several “different” reasons to not post in the AM…..

  • Paper Run

    A Great 8 came out for an arctic run in the neighborhood.

    The Route

    • East on Grove and left on Hamilton to Broad
    • East on Broad to Roseneath, hang a left and take to Norfolk – 4s turn around here and retrace their steps back to the SF
    • 5s/6s turn right on Norfolk and take to the Boulevard
    • Hang a right on the Boulevard – 5s take to Kensington, 6s take a left on Leigh
      • 5s take Kensington west to Westmoreland, back to Grove and the SF
      • 6s take Leigh to Hermitage and west on Broad to Davis
        • left on Davis to Kensington west to Westmoreland, back to Grove and the SF

    YHC took us out.

    NMS

    It was a cold start to the run, but once we acclimated, it was fine.  There was talk of football, bowl games, and UVA’s domination of the first minute of the Military Bowl.  Scott’s Addition was desolate as expected with the exception of a motorist who shouted out to F3.  We presume this to be Shakedown en route somewhere.

    The pace quickened down the Blvd with Swirly leading point.  Upchuck announced our presence to an upcoming pedestrian who leaped out of our way effortlessly.  Upchuck gets points for his follow up EH on the fly.

    Talk was brief after the run as we elected to continue discussions for some third F at the Starbuck’s down the road.  Good discussion all around including 80’s hair bands, Saab’s dislikes, and a sundry of topics.

    Announcements:

    • Upchuck and Honey Do are assisting with an effort that is training those recovering from addiction for the Monument 10K.  They need a revolving cast of Pax support to run a few miles Saturday mornings this spring post Dogpile.  Inquire with them for details on how to help out.

    This concludes a year of Friday Qs.  Its been a pleasure to lead the way and pilot routes out of the infinitesimal options that area of town offers.  A special thanks to TYA who signed me up for three months to recharge my running commitment and the Pax should look forward to 52 new routes next year!

    ABT,

    Lockjaw

  • Da’Ville invades the Circus

    6 of the stout and hearty gathered to brave the brisk morning and throw around some iron.

    COP

    SSH

    Merkins

    Arm circles – big and small, forward and back

    First Thing (this needs a name)

    Timer set for 20 Minutes

    Hold the bell at arms length for as long as you can

    when it is put down/dropped

    Run one lap around the bus loop

    10 Merkin Rows

    10 Situp presses

    10 Lawnmowers each arm

    Clean and press each arm was added 10 minutes in

    Pick bell back up and hold it again

    increase count 5 for each time it is dropped

    Triple check

    1st partner Jackass Merkins

    2nd Partner Halos

    3rd Partner Waiter Carry lenfgth of the pavilion and back

    Mary

    Figure 8s x 5 each way

    burpees x 5

    Boat/Canoe x 5

    Sling Shot x 5 each direction

    American hammers with KB x 5 IC

    Single arm curls x 5 each arm

    Numbrama

    Namearama

    Johnsonville took us out

    NMS

    It has been awhile since YHC had visited the Circus, so when Phonics asked if anyone wanted to go it seemed like a good time to revisit. When he saw that the Q was still open it seemed wrong not to take it. No Idea was hard sell, but once the promise of how much crap YHC would have to listen to when he got there he was in. YHC had not even fully left the truck before it started and it did not stop until he got back in it. I missed you guys too.

    Nothing makes YHC happier than when his planned beat down cuts the mumble chatter right off, it makes him feel like he is doing his job and some of this crew can talk through a lot.

    Something happened with a dog that sounded like a woman, best not to dwell on that to much.

    I am sure that I left something out

    Thanks for letting me lead

     

     

     

     

  • 14 for 14

    14 seasoned gloom warriors braved the frigid temperatures to witness YHCs VQ on the frozen tundras of 45MOM.

    After some appropriate theme music the Pax ran the long block into the biting 14 degree wind around the AO to the COP. Wilson pointed out that there was a more direct route but any run is too much run for that guy.

    COP – 20 SSH, Don Quixotes, Arm Circles big and small forward and back, Copperhead Squats, Merkins, and LBCs

    Mosey to the field for 14 minutes of Burpee 21 (groans all around). YHC had earlier polled some of the Pax as to their preference for burpees on tennis courts vs grass. Grass won though it was as hard as the courts (thanks Saab) and it turns out most of those polled didn’t show up – go figure ?. It went like this: Timer set for 1minute intervals, number of burpees assigned must be completed in that minute. If not achieved you skip the next minute to recover. 3, 6, 12, 15, 18, 21, 18, 15, 12, 8, 6, 3. Nobody did the 21 but of the 147 possible most of the Pax got 126 or so.

    Mosey to the tennis courts for a triple check. This one was introduced to me my first week in F3 back in May. Planks, Plerkins (decline Merkin with feet on the back of the planking Pax) running.

    Four corners – 20 WW2s, 10 Lt Dans, 20 2 count American Hammers, 10 Monkey Humpers.

    Back to the flag. I had planned some Mary or a Boo-ya Merkin ROF but we ran out of time.

    COT – YHC took us out.

    Announcments – First day 5k at 11:00 on the 1st. Talk to Rosie. Tuesday at Hoedown is gonna be 8 degrees. Too cold for 2.0s

    NMS – light mumble chatter and more teeth chattering. I was so pumped on adrenaline that I didn’t catch much. Burpees suck, but everyone knows that.

    2017 has been the best year of my life for many reasons. F3 is not the least of those reasons. Thank you guys. Seriously. It shouldn’t have taken so long for me to Q but expect more in the future.

    Shakedown

  • Something New and Old

    6 Masters of the Bell showed up for the last edition of MANNDate in 2017. 5 were ready to go at 5:30 while one decided an extra 5 minutes was needed in the fart sack.

    This how it went down:

    Head to the entrance way of the school 

    COP (ALL IC)
    • SSH
    • DQ
    • Merkins
    • Arm Circles
    THANG

    Swing + Goblet Ladder

    Circle up. 10 two-hand KB swings / 10 goblet squats, 10 swings / 9 goblet squats… ladder down until you perform 10 swings / 1 goblet squat.

    Head to Parking Lot

    Catch Me If You Can

    Partner up; First partner carriers both KB around the parking lot in chosen way while second partner completes 5 Burpees then run to catch the first partner. Switch, Rinse, and Repeat for two laps.

    Lazy Dora

    Switch Partners; First partner start an exercise while second partner holds either plank or goblet squat. Switch at decide stopping point (recommend halfway through). Exercises were as follows:

    • 50 – Good Mornings
    • 100 – Slingshots
    • 150 Halos

    Clean Medley

    Complete 10 Regular Cleans, 10 One Legged Cleans, and 10 Side Lunges + Clean with Right Arm. Repeat with Left Arm

    Head to the SF for 2 MOM including Boat/Canoe and 5 Sit up Press OYO

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    Since it’s the end of the year it was good to replay some exercises from earlier this year that included the  Swing + Goblet Ladder and Catch Me If You Can. Also it was good to introduce some new things not completed this year (Lazy Dora and Clean Medley) to make sure the PAX didn’t get bored.

    YHC made sure not to disappoint Mud Face and included Merkins and Burpees in the workout. Your welcome sir.

    Mumble Chatter seems extreme low this morning. I guess the PAX was to focused on burning off those Christmas calories.

    ANNOUNCEMENTS
    • 2018 Breaking Bread dates have been added to the Q sheet. Be sure to sign up and don’t make Lab Rat have to sign up 4 times
    • Mud Face has the Q next week and it’s the first of the month. Murph anyone???

    SPIT ON THAT!!

     

  • Captain Old vs. Captain Glory

    Six of RVA’s finest veterans posted at SOT. The weather was clear and chilly. When YHC walked away from the car with shovel flag in hand, Rosie invited YHC to plant that flag in the ground. That request could not be granted since it was a morning to raise and honor Old Glory.

    Per the usual, we ran 2 laps around the school as a group with Old Glory. Then, we proceeded with the individual time trials consisting of as many laps counterclockwise around the school in 24 minutes as possible, stopping (i) under the tree at the corner of the school for 20 merkins, (ii) in front of the side entrance for 20 jump squats, (iii) in front of the main entrance around back for 10 burpees, and (iv) just past the rear dumpster near the basketball courts for 20 WWII situps.

    Rosie and Phonics led the PAX. YHC followed, ending maybe 3/4 of a lap behind them at the end. If there was a “Captain Old” at SOT this morning, then it was surely YHC, who found himself doubled over hacking after several laps (and a recent bout with strep). If there was a “Captain Glory” it was Phonics, who pulled ahead of Rosie somewhere on lap 5 of Old Glory. I am not sure how the remainder of the PAX finished, but YHC did not lap anyone.

    We concluded with another 2 laps around the school as a group with Old Glory. For future reference, the SOT laps clocked in at only 0.39 mi. Thus, in the future, they should be extended to include the bus loop.

    COT with Marmaduke taking us out.

    Rosie announced that a CSAUP for later winter or early-spring is in the works and should be announced within a week or so. We look forward.

    Thank you for permitting me to lead this morning. Happy New Years!

    Jville

  • Captain Merkin v Captain Thor

    11 strong posted for WDOG in the gloom and here is how it went down.

    COP: Arm Circles, Helicopters, Windmills, SSH’s, Flutter Kicks, APD’s, LBC’s.

    Vita track : run the track pax stays together – at each obstacle stop and do 5 merkins and 5 captain thor’s – touchdown al gore until everyone is finished – 1 mile around the track.

    Long Curb Crawl :  bear crawl to the curb incline merkin – crawl bear back decline merkin – up to 5.

    Pole Smoker Indian Run : 4 pole smokers while pax holds 6 inches or 90 degrees – after the 4 pole smokers run to the end of the line – repeat to the end of the poles.

    Amp Theatre : Dips ladder down 18-1    – 1 incline merkin at each step on the way back up.

    Native American Run back to the flag.

    Moleskin: Fuudski got out of his car ready to roll this morning cause the Christmas music on his radio need to go – he has had enough till next year – me too Fuud! Mixture of pants and shorts today as the pax is trying to get used to this winter weather. (Honeydo had on a hat)….. YHC’s knee felt much better cause YHC took 2 days off – yep you heard that right – evidently rest helps – I don’t know verdict is still out – let’s go baby!

    We had not been on the track in a while it was good to be back there – the captain thor’s started to get difficult there at the end – way to push guys… Lot’s of moaning and groaning at the pole smoker station – we had not done those in a while either and we needed some good ab work after the holiday 🙂

    Great to have Sit Topham hat visiting from Charlotte. Wedding Singer showed up a few minutes after YHC arrived this morning and informed YHC that he was going for a run – atta baby singer – dude has the bug !!! He was still out there running when we left. .

    Fuudski took us out – well said buddy..

    Announcements : 7AM workout New Years Day at Hoedown.

    Stay tuned for details about upcoming CSAUP !

    See y’all in the gloom…