Category: Richmond, VA

  • Tour de Doors

    YHC pulled up to the AO early to see a light making it’s way around the track a couple times.  As the other PAX started to roll in Oyster emerged from the gloom after getting in some extra credit track time.  He was apparently concerned that since YHC had the Q he wouldn’t get enough of a beatdown in the standard 45 minutes.  Let’s see what we can do about that.  The New Market Clown car emptied out and just as FNG (Gerry) pulled up the PAX was off and picked him up on the way out.

    Warmup with Don Quixote, Side Straddle Hops, Imperial Walkers, Merkins, LBC

    Partner up for Dora in the bus parking lot.  Partner 1 runs around the median and back while partner 2 does 100 merkins, 200 Squats, 300 Flutter Kicks (2ct)

    JITFO (See a BRR participant for the story on this one) to the front of the school to find Door #1.  Doors 1-5 do the door # burpees.  Doors 6-10 – Box Cutters, Doors 11-15 – Squats, Door 16 – merkins, Doors 17-18 LBC, Door 19 – merkins?, Doors 20-21 LBC, Door 22 – American Hammers (per Tobit), Door 23 Crunchy Frogs

    Take a break to make sure Wilson doesn’t have a concussion after running into a school sign.  Curb Crawls up to 5.  YHC thinks the main reason Honeymoon doesn’t wear gloves is so he has an excuse not to do bear crawls on pavement.

    Back to the shovel flag for Mary – Dollies, APD, Cross Leg Lifts, American Hammers.  Ring of Fire with Flair

    Numbers/Names and Wilson took us out.

    NMM

    First off, welcome Peaches.  He reached out through the website after a friend from GA told him to find F3.  His attendance will be limited due to scheduling conflicts but hopefully he can become a regular.  This group will help in more ways than the physical fitness.  YHC wanted to give Peaches a taste of what we typically do and what better way than what was done at my first post but a Dora with some bear crawls thrown in.

    The New Market Clown Car was in full effect this morning with 5 popping out of what YHC is picturing as a Yugo.  It probably was not but the story is better if it is.  Way to bring it fellas.  Wilson had room to bring a hug for everyone, even Peaches when he found out he was a fellow Bills fan.  The hugs were just Wilson’s way of coping with having a rookie QB starting for his team now.  Great to see Cerrano back out and pushing through everything.  Beaker and Oyster were happy to have some company after the dynamic duo hit the AO for their first unofficial Qs last week.  Wilson was checking out the bike racks when a lightpole mounted banner sign popped out and smacked him in the forehead.  Seeing no blood he continued the workout.  YHC had him close us out to check for signs of a concussion, all seemed well.  Hope the knot on your head isn’t too bad.

    With a Dora and partnering with someone like Gumbo, the first runner does not have many merkins left to do after the first run.  Depends on who you are on whether that is a problem or not.  Props to Marmaduke for helping Peaches out through the Dora, no man left behind.  It doesn’t get easier, you get stronger.

    Announcements

    • 9/22 – 4 Yr F3RVA convergence at Dogpile 6am w/ 7am run and cookout after
    • 9/29 – Puppy Pile – Marv’s in charge

  • The Cumulative Effect

    A stable of finely tuned specimens gathered in the early morning mist to clang some weight around.  Once White Deer offered a warm welcome to each warrior, here is how it went down:

    • COP
        • 10 BOYO
        • 25 2x LBC
        • 15 scorpion kicks
        • 10 2x merkins
        • 15 arm circles (10 small, 5 big) each way
        • 10 cherry pickers
        • 20 hillbillies
        • 15 SSH
    • Mosey down the back drive toward the practice fields – stop 2x for 15 lawnmower pulls with each arm
    • Cumulative beast – add an additional exercise for each leg
      • High pulls
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings, weighted squats
      • High pulls, sit ‘n presses, KB swings, weighted squats, halos
    • Mosey back down the back drive towards the invisible shovel flag – stop 2x for 15 lawnmower pulls with each arm
    • COT with YHC taking us out

    This is a variation of a workout Mr. Holland introduced at Heartbreak last week.  Its cumulative impact seemed ideal for KBs.  YHC is hoping he feels this one all day!  Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 60 lawnmover pulls with each arm.  If only we had an hour to finish out that beast!

    Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by the PAX.  Great to have the Tuckahoe clown car back in the mix.  We will continue to have some extra KBs for these men.  Welcome back Carlton and P-Trap.  Good work men, and see you again soon.  As always, Johnsonville had a strong showing.  White Deer took no prisoners.

    Announcements included lunch today at Chipotle (between Cox and Gaskins) at 12 noon for those interested.  Convergence on September 22nd at Dogpile.  Boot camp workout at 6 am and run/competition at 7 am.

    God is good all the time!

    Attila

  • Executive Decision

    A mighty 25 assembled to get a pre-hurricane beatdown in.  Here is what happened, more or less.

    Mosey to the soccer field and circle up for the COP:

    • Don Quixote
    • Russian Soldiers
    • Invisible Jumpropes
    • Scorpion Kicks
    • Carolina Drydocks

    Mosey to the end of the soccer field and form a column for Tunnel of Love.  The Pax planks while the one on the end army crawls through the tunnel.  Saab kept his stalactite a bay since there was a 2.0 present.  Repeat for two times through.

    YHC called out for five volunteers.  Five came forward and YHC provided instructions.  Pax counted off by 5s and joined their respective team captain.

    Each team performs the following per person:

    • 25 HRM
    • 50 American Hammers
    • 75 Monkey Humpers
    • 100 Flutter Kicks
    • 10 Burpees
    • 1 full lap around the school

    Upon completion as a team, begin LBCs untill all teams complete.

    Fall behind Saab to JITFO to the front of the compound.  Partner up for 16 four count BooYah Merkins.  Then perform 16 Plerkins.

    Partner carry back to the shovel flag and circle up.  We went about halfway around as a Merkin ROF and alternated to Mary ROF for a full 7 minutes.

    YHC took us out.

    NMS

    YHC wanted to perform a leadership experiment and see what the results would be.  Would they move through the exercise in unison?  Would they specialize and have runners do all the laps while someone else specialized in Merkins and another did Flutter Kicks?

    Well it turns out all groups just muscled through the exercises in unison.  Corporate needs to check into diversity training for the Pax, or perhaps we are a well-run machine.

    YHC also wanted to use “JITFO” into our lexicon, hence our little jog this morning.  A little treasure brought back by the BRR team.

    Announcements:

    • Convergence on 9/22 – Bootcamp and a run afterwards.  Cooking out too.  What more is needed?  Maybe a Labrat breakfast stout?
    • 9/29 – PuppyPile – Marv is on point.

    Stay safe, stay dry, help each other out this weekend.

    Time to Taper,

    Lockjaw

  • Just 3 Pikeys…

    3 warriors braved the September fog to own the Source of Truth.

    YHC was asked to move his car to make way for the “bad bus driver”, and we were underway…

    THANG

    Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, LBCs, Bob & Weaves

    Mosey to East end of AO along Midlothian Turnpike for Burpee Turnpike: run down the turnpike, burpee at every light until we reach the first traffic light.

    Continue the same to the next 2nd light…

    Lunge down entrance to Pleasants Hardware (Midlothian) shopping center.

    Mosey to shopping center sidewalk for Three Poles: stop at each pole – 10 merkins at first, 20 LBCs at second, 20 WWIIs at third…repeato until we reach the corner.

    Bear crawl past YouFit Fitness to Pleasants.

    Lunge back to corner…audible to backwards lunch after halfway.

    Mosey to 3 poles for 3 minutes of Pole Smokers.

    Mosey back to school for 3 minutes of mary: Hello Dollies, Freddie Mercuries, Dying Cockroaches

    Mosey around back of school, identify “The Top”, crawl bear to “The Bottom”.

    5 Hill repeats: The Bottom to The Top

    Mosey back to VSF for 3 minutes of Mary: American Hammers, Rosalitas & LBCS

    COP: YHC took us out with a moment of silence for Sept 11 and inbound Hurricane Florence

    Announcements:
    BRR is in 51 weeks
    4 Year convergence Sept 20

    NMS:
    Even the BRR can’t prevent Rosie from crushing whatever the Q throws at him.

    Great to have EF Hutton visit the SOJ 2 days in a row.

    There’s an independent coffee shop in that shopping center (at least YHC thinks it’s independent)

    YouFit Fitness centers are really green and really purple…

  • Husky shows us how it’s done !

    5 strong posted for the hill run and here is how it went down.

    Couple short loops – Couple long loops a bike ride and a kettle bell walk = Boom !

    TYA crushed it on his bike this evening – he felt great being back on it and rolled through the streets of RVA – well done brother..

    Husky crushed 2 short loops – running one fully all the way around like a champ – then showed us he could carry his Dads 25 pound kettle bell by walking back and forth with it – little dude is a beast ! Atta baby Husky!

    Great running and catching up with Honeydo and Kubota this evening – it sure was a warm one out there…

    CSAUP is around the corner – watch for Wed evening runs on the trail soon!

    Kubota took us out.

    See y’all in the gloom…

  • Time to get lucky

    A fortunate 5 ventured out to throw around some iron.  Here’s what happened.

    COP, IC

    SSH x 20, Invisible jump ropes x 15, LBC’s x 20, DQ x 20, arm circles, small and big, x 15, Imperial walkers x 15

    Mosey to bus loop for Lucky Horseshoe.

    Start with 20 KB swings, walk around loop with KB, add 20 snatches, walk, add 20 helicopters, walk, add 20 leg lifts (with KB held straight up), walk, add 20 reach throughs, walk, take away swings, walk, take away snatches, walk, take away helicopters, walk, take away leg lifts, walk, finish with reach throughs.

    Mosey to flag, numberama, namerama, YHC took us out.

    NMS

    YHC realized late last night that he had the Q, and after looking for inspiration at old BB, also realized something new was needed, so YHC stole an idea from the comment section when Spit had Lucky Horseshoe at MANNdate, instead of running the loop, carry the KB throughout.  Also tried a few new exercises–the helicopter was tough and received well, leg lift (some decided to do presses with the lift) and reach through, which Mudface described as “so basically a Merkin Row without the row.”  Close enough.  None of the PAX came close to finishing, and the workout even elicited a “Holy Smokes” from Helix, which is praise indeed.  Mumblechatter centered around the upcoming storm, and YHC hopes all PAX stay safe.

    Thanks again for letting me lead!  The Carpenter, I’m catching up in Q’s, and one ahead in posts for this year!  Just saying…..but it’s you against you, so don’t worry.  🙂

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

  • “Joy to you, we’ve won!”

    A baker’s dozen showed up at WDog to honor Philippides, whose run on this day in 490 BC inspired the modern marathon. Philippides, of course, had just fought with Athens to defeat the Persians at the Battle of Marathon, and well, somebody had to go tell ’em…

    What happened next (Philippides announcing the victory, then falling down dead) was the source of both disagreement and mild disdain among the PAX. Was it 26 miles, or merely 22? Why couldn’t they just send TYA instead? 22-26 miles is like a warmup. YHC has more unanswered questions, but here’s what went down this morning:

    PAX ran the mile loop straight out of the gate, then gathered for a brief history lesson and COP (helicopters, cotton pickers, Russian soldiers, flutter kicks, American Hammers, merkins).

    Mosey to the amphitheater for a triple check: LBCs, side-straddle hops, while the 3rd runs up the amphitheater then bear crawls back down. After some creative planking at the bottom, PAX escaped and moseyed over towards the ha’penny stage.

    Partner Touch-a-Tree: each round increases the number of trees to touch, while partner works on completing 100 (insert name of that thing where you go from plank down to elbows and back up – comment if you have it!) and 100 WWIIs. After a final lap around the Carillon and fencing (“marathon” as a theme turns out to be somewhat limited without a stronger background in Classical military history), it was back to the flag for numbers, names, ‘nouncements.

    A pleasure, as always!

    YNWA

  • A fitting location to remember 9/11

    Seven Stalwarts showed up to carry the shovelflag around and enjoy the fog. First we did a lap with the flag in solidarity with the other RVA AOs. Then we did:

    COP- Ssh, Don Qs, Helicopters, Merkins, Reverse Crunch, Imperial Walkers. Mosey to Pemberton ES side to check out new construction. Totem pole leg raise then Burpee Arrow loops and back to QMS. 5 Box Jumps & 10 Derkins.  More rounds increasing each by 5.  Stop for 25 WWII Situps.

    Down to Jerkin Gym- 4 sets of 8 Jerkins. Then 3 times up Heartbreak Hill with Jumpsquats at top. Back to Jerkin Gym for 2 more sets of 10 Jerkins. Back with Flag & some Mary.

    NMS- Vinnie made sure all the AOs kept Old glory on display this morning. YHC thought of some theme ideas to remember 9/11 but instead for a standard beatdown. In the COT YHC was glad to bring up Alysia Burton, a fellow WM grad from my year, who died on 9/11.  She attended Byrd MS and when they renamed the school recently there was talk of naming the school after her. YHC thought it a nice tribute to honor her memory at Heartbreak Ridge along with others.

    The trip to Pemberton side of the AO was uneventful as there isn’t much there so why not knock out 30 burpees. The Jerkin Gym grass had recently been cut so all our shoes got covered in grass. Mumble chatter was light as the humidity took it out the Pax.

    Announcements – Convergence 9/22 and Csaup run next month on 10/20.

     

  • Old Glory, Old Skool

    11 Awesome North Siders gathered around the mobile shovel flag for the Lab Rat version of Old Glory.  Research was done.  Notes were taken.  Game plans were drawn, scrapped, and redrawn.  Here is the final outcome:

    1 mile run….bro code style passing the flag around along the way.  Down the back past the football field and thru the gate, then cut up around the elementary school and plant the flag on the back side  of the track.

    For 20 minutes, run the track and stop at each of the 4 corners to perform the following:

    1. 20 merkins
    2. 20 jump squats
    3. 20 WW2 situps
    4. 10 pullups

    1 mile indian run back to start, with the leader performing a positive transfer of the flag…so that the flag is always in front.

    3 minutes of mary to wrap it up.

    NMS

    I thought I had an FNG lined up this morning, so this morning started by my sitting in front of this dude’s driveway staring at a completely lifeless house until 5:12.  I gave him 2 minutes past our appointed time to surprise me.  Obviously, he did not surprise me.  Shame.  No matter, I knew we would have at least a few guys to keep me company.  I had hard commits from Kit Kat and Spike yesterday when we ran together, and barring baby issues, Spit would be there.  Surprise showings by Helix (back from IR) and Rounders (work release?) were a bonus.  Flounder has been staking claim on being a regular DaVillian….have you made it to a Dogpile yet?  If not, we need to get you down there.  Chowdah, L.P., Opus, and Wheelie rounded out the pax to make it a Usual Suspects pax list this morning.

    I had pretty much set my sights on Old Glory Sunday afternoon after seeing Gumbo drag it out last week, thinking it had been a minute since we had done it at DaVille.  Talking with Rosie about the differences of No Toll and DaVille OG’s got me to thinking there should be a better metric if we are actually going to record these things.  Also, when talking with Kit Kat during our run yesterday, he seemed disappointed when I told him no pull ups on the Weinke.  Wheels grinding, I pulled some old school back blasts out from down south then put the pieces together for the DaVille AO.  Here is how it lays out in Lab Rat thinking:

    • To get to the back side of the track the long way is almost exactly a mile.  Original Old Glory starts out with first mile all you got….but that’s stupid and a good way to pull a hammy.
    • The track is exactly 1/4 mile.
    • pullup bars next to track in one corner.  BONUS:  Jerkin bars right next to it for those that choose to modify.
    • Could have done an all you got run back with the flag, but I wanted to keep the pax together.  Besides, a mile indian run is NO JOKE.  (as always, burpees optional)
    • Bonus thought on restrictor plating this:  Once you lap a pax member, you have to do an extra burpee per station.  Add a burpee for each additional pax member lapped.  This was NOT implemented this morning.

    So there you have it…..only time will tell if this version will stick.  By the way, for those of you following along and would like to see how things shaked out, Spike was well in front and I think he finished with an even 4 laps.  Lab Rat was middle of the pax’ish with 3 1/4 laps.

    Well done by all this morning!  I would love feedback on whether you liked this or not….and also what everybody thought of the 1 mile indian run to finish.  Spit was right behind Spike and he had 3.5 miles covered.

    Lab Rat took us out on thoughts regarding 9/11 and what it means to live free.

    Apology of the week goes out to any pax that wanted a mushy theme for 9/11.  Lab Rat is not too good at mushy or themes, so he leaves it to those that are.

     

    Lab Rat apologizes…

  • 14 Remember 17

    Today is a tragically special day in our country’s history. A yearly reminder of our strengths and vulnerabilities.  A yearly reminder of just how lucky we are, and just how quickly that can all change. In attempt to honor all those who made the ultimate sacrifice seventeen years ago on 9/11/01, we gathered in unity to begin our day grateful for the opportunity.

    05:30 – In a sign of solidarity, all F3RVA PAX members carried shovel flags at their respective AOs. No Toll (14 PAX strong) ran a 1/2 mile lap around the grass fields.

    COP: Helicopters – 9 / Burpees – 11 / LBCs – 13 / SSHs – 50

    Shorly before 9:00 a.m. on 9/11/01, two planes at the hands of terrorists flew into the Twin Towers. In rememberance of those who sacrified as a result of those senseless acts, we performed (Twin) Tower 11s. YHC didn’t do a great job explaining this, so here it is, hopefully better explained. Each PAX member secures two parking spaces, side by side. Starting at the base of the first parking space, perform exercise A (10 Merkins). Bear crawl to the top of the that space, bear crawl sideways to adjoining space, crawl bear back down to base of second space and perform exercise B (1 Carolina Dry Dock). Repeato until 11s are completed.

    At roughly 9:30 a.m. hijackers flew a third plane into the Pentagon. We took time to reflect on those members of the Pentagon community who sacrified it all for our freedoms. Pentagon. Partner up. Partner A runs backwards from one end of the parking lot to the other. 1 burpee at the far end. Regular run back to Partner B who was performing WWIIs. Switch and repeato 5 times. YHC forgot to call ascending burpees with each lap, but we got in 5 burpees on lap 5.

    Shortly after 10:00 a.m. a fourth plane crashed into a field in Shanksville, PA. We later learned that plane was headed for Washington, D.C., but for a brave, ultimate and unified sacrifice given by civilian passengers aboard that plane. The PAX circled up in the grass field, and in honor of those lives selflessly given, performed Whatchamacallits. 1 merkin / 4 air presses all the way to 10 merkins / 40 air presses.  Respect paid the best way we could here, with a bonus set of 13 merkins and 50 air presses – representing our American Flag and all that it stands for.

    Unison lap (bro code just doesn’t sound right on this day) with the flag around the grass field, then back to the flag. Dying cockroaches x 11 / 9 Burpees OYO.

    PAX took us out.

    Announcements:  4 year anniversary – 9/22    Puppy Pile 9/29

    YHC decided to change things up a bit today. As kids we recited the Pledge of Allegiance every day at school. I’m not sure we really paid attention to its words and meaning, but we said it. Today, in unison, with our hands over our heavy hearts, we recited the Pledge of Allegiance on our way out. Reminding ourselves of all the sacrifices made, freedoms given, and the ability to get up each morning and gather as we do because of those sacrifices. Nealry 3,000 people died on 9/11, without warning. YHC for one trys to remind myself of this daily, but it’s hard, and often forgotten how fragile it all really it is.

    As we go forward today, I leave the words of the Pledge of Allegiance for you to read, recite and truly ponder. YHC humbly believes we owe it to all those who sacrificed for our right to do so. So the next time you want to hit the snooze button or stay in bed, think instead about getting out of bed and posting in honor of those who no longer can.

    “I pledge allegiance to the flag of the United States of America, and to the Republic for which it stands, one Nation under God, indivisible, with liberty and justice for all.”

    Res Ipsa Loquitur – The Beatdown Speaks For Itself