Category: Richmond, VA

  • Fudd run resurrection

    7 fleet footed veterans embraced the gloom to post at Spider Run and burn off some of the Christmas calories.  No one had signed up to Q as of 5:25 so YHC offered to lead the PAX on the “Fudd Run”.  No one had any better suggestions, so off we went at 5:30.

    Mosey around the lake to the south side, up the steep path to the amphitheater, then run around in the woods for a while pretending we were lost, then run down to College, and take a left on Lakewood for the Westham tour portion of the Fudd run that took us past Marv’s house, then past Upchuck’s house (we circled back to pick up the six several times), and on to Horsepen where Lugnut and Bleeder peeled off to head back to the lake at U of R.  The rest of the PAX continued on to Ridgetop to experience the suck of the hill on Chandler, then the hill on Gardner, then back to UR before tackling the hill on Roselawn before looping around by the Westhampton course at CCV on our way back to the VSF.

    Numberama, Namerama, and YHC took us out.

    NMS

    Saab has always been a fan of the Fudd run, and has professed to having the feeling on the route of  “always running up hill”.  YHC agrees and as I rarely get to attend, much less Q, Spider Run these days, YHC was looking forward to hopefully bringing this route back for its second debut (the first was well over a year ago………#BigData can you tell us exactly when?)  There’s nothing like running hills to get the blood pumping and the calories burning, and it’s never too early to start training for next year’s BRR, right #Lockjaw?

    Bleeder remarked several times that he would like to know what the actual route is for the “Fudd run”.  The answer is somewhat ethereal as it is based on each PAX’s memory and/or perception.  YHC admits to giving initial directions somewhat “on the fly” as we traversed the dark paths and woods of U of R.  Once we got to College I was good to go.  Total mileage from YHC’s Garmin was 6.6, which makes sense as we arrived back to the SF about 5 min late.

    Saab admitted to not loving Star Wars but also to being a fan of Dave Chappelle.  Like minded individuals can join Saab in watching an upcoming Chappelle special on Netflix.  See Saab for details.

    Bleeder admitted to the PAX that he almost had to take a detour into the woods during the downhill portion of his return to the lake.  Moments before his cramps dictated this course of action, he magically found an open door to the Robins Center and was able to navigate the dark hallways to find a bathroom in the nick of time.  YHC could not help but wonder……why does he never experience this kind of luck??  Whenever similar pains strike the midsection of Fudd, he is mathematically at the farthest possible distance from an available toilet.  Maybe it’s a Murphy’s Law, like dropping a tool and it rolls under a car to the exact center.

    Regardless of the possibility of forces beyond our perception possibly influencing our paths today, YHC thoroughly enjoyed his return to Spider Run.  Thanks fellas for allowing me to lead and for pushing me…..not only up those hills, but also to be a better man today than I was yesterday.

    To all of the PAX that I won’t see prior to next Monday, I wish you all a Happy New Year!!

     

  • Morehead City, Welcome!

    YHC arrived, slightly early, to prepare with a vehicle already there, lights on, license plates from NC-sketchy late night visitor or PAX members from out of town. The later is correct. Crabbie Englishman and Xbox arrived to No Toll after resting at the Jefferson overnight with family-annual rest stop during Christmas. Jenny Craig came in hot and off we went..

    COP-Don Quixote, Russian Soldier, Imperial Walkers, Copperhead Squat, LBC’s, Merkins, and finally, Helicopter’s-all 15 reps. Mumble chatter was minimal at this point! Mosey to first soccer field and Da Thang:

    Del Brown= 25 yd crab walk and 10 Merkins, 25 yd crab walk and 10 Merkins, repeat to end of the soccer.  Partner up for wheelbarrows back across soccer field, AMRAP. PAX way to move!! My arms were smoked by the end!! Mosey over to field in front of the bleachers.

    Next. Super 21= 1 pushup, 1 situp; 2 pushups, 2 situps, and accordion up to 21. By 4th rep, mumble chatter was still minimal so YHC asked Xbox about Star Wars Battlefront (video game) to start conversation. Conversation lead to Battlefront 2 and having to purchase guns, etc on the game. Gamers pissed off at Battlefront 2, evidently. Mr. Roper thought were talking about real guns and accessories. YHC told him, no, that involves Comic Con in San Deigo. Shakedown told us that is where he began to follow The Grateful Dead and hanging out with naked hippie chicks. Soon, PAX members from RVA were apologizing to Xbox and Crabbie Englishman because it appeared we liked video games, Grateful Dead, and naked chicks. Wait…..we may like these………At this point, PAX and YHC had lost count of Super 21 so audible called for PAX to be at 17. YHC always calls an audible on Super 21. Hard to get this exercise finished! Time to mosey to corner soccer field–fence poles for yard markers.

    Charles Bronson= 50 SSH, than sprint 50 yds and low crawl last 25 yds to edge of soccer field, sprint back to start line; 50 LBC’s, sprint 50 yds, low crawl 25 yds and sprint back to start; 50 Jump Squats, sprint 50 yds, low crawl 25 yds, sprint back to start; 50 Mountain Climbers, sprint 50 yds, low crawl 25 yds and sprint back to start.

    Mosey back to basketball courts with 5 mins left- YHC set up two soccer goals at free throw lines. Yes, soccer  F3 style=Mr. Roper, YHC, Crabbie Englishman  crab crawl and Xbox, Jenny Craig, Shakedown bear crawl. Soccer with a twist. Score, 0 to 0.

    Mosey back to parking lot. Number-a-ma, Name-r-ama.

    Announcements-Shakedown virgin Q on Thursday at 45MOM. Morehead City is blessed to have summer workouts on the beach and Mary in the water! Can I say ROAD TRIP!!!  YHC took us out!

    NMS-light mumble chatter except for Super 21. Here is the recap…Xbox and Star Wars Battlefront->Real Guns and Star Wars acces.-> Comic Con->Grateful Dead->Naked Hippie Chicks…..sweet!

    It was a pleasure this morning to lead you gents! I thought, either a lot of PAX members, or sparce showing. No worries. Perfect way to start the day and crush a work out!! Thank you for the privilege to lead! Crabbie Englishman and Xbox, safe travels and hope to see you again!

    Loud and Proud,

    Flatline

  • Plenty of statistics for Offshore

    Three 40 Year Old Pax came out to Heartbreak Ridge to begin to shed off the gluttonous excess of Christmas day.

    COP – SSH, Don Qs, LBCs, Merkins, Arm Circles

    Head to Benches for – Boxing Day Sets.  5 Box Jumps & 10 Box Cutters. Increase by 5 & 10 up to 20 & 40.  Mosey to parking lot. People’s Chair for 2 min.

    Line up for Bear Crawl across parking spaces. 2 Merkins each space. Head down to Pull-up bars. 6 Pull-ups then lap around track. Then more Pull-ups. Swing by benches for Bench Kicks- 40 & 50.

    Jerkin Triple check. 1 PAX runs up and down Heartbreak Hill while other 2 tradeoff on Jerkins. 1 more set of Benchkicks.

    Back to parking lot and try out Offshore’s new present- Exercise dye. Exercises rolled were: Jump Squats, plank, Burpees, Freddy Mercurys.

    NMS- According to Offshore there were 2 statistical anomalies in the Gloom this am: all 3 Pax were 40 yrs old and also we never repeated an exercise in the 10 or so throws of his handy new dye. Math is everywhere apparently.

    Offshore was prepared for the Boxing day sets. The benches were a few inches higher than the normal ones at NoToll which slowed the pax down. Kubota put in solid work as usual, glad to have him out at Heartbreak Ridge.

    The exercises dye definitely has 15 Burpees on it. Pretty sure this will make an appearance at a future Offshore Q. Happy Boxing Day Pax.

  • Patient, first

    A PAX seven strong posted on a windy, unseasonably warm Saturday morning for Gridiron.  The message stream pre- and post-workout is strong among the Gridiron regulars.  Leading into Saturday morning, though, several regulars anticipated absence due to illness – except Attila who posted anyway.

    Cecil led a pre-game, 3rd F conversation about love.  Cecil, Dark Horse, Attila, and Byproduct were seated at the picnic pavilion with YHC arrived.  There was another car in the parking lot from which, shortly after YHC arrived, Lip Sync and JJ (FNG) hopped out and joined the group.  We circled up in the parking lot and began with SSHs x 25, Don Quixotes x 15, Imperial Walkers x 15, Russian Soldiers x 15, Arm Circles – big only – 15 forward and 15 reverse, and Monkey Humpers x 15.

    Mosey to the lower football field for the 13 Acres Baker’s Dozen.  YHC has called this a couple of times at The Punisher.  The AO for The Punisher is located on the former 13 Acres site.  This sequence involves 13 rounds of 13 exercises.  Within each round, we’d complete 13 reps of one exercise and 7 reps of the others.  The line up included, in order, Merkins, Squats, LBCs, Wide-Grip Merkins, Front Lunges, Hello Dollys, Diamond Merkins, Back Lunges, Flutter Kicks, Carolina Dry Docks, Jump Squats, Box Cutters, and Invisible Jump Ropes.  For the most part, the full hour allowed completion according to script but for making the lunges single count in the last few rounds and combining the 12th and 13th rounds due to time running out.  Jog back to the parking lot for COT and Attila took us out.

    Nice work fellas.  It was a pleasure.  Nice job working through the crud, Attila.  Hope our other brothers are recovering.

    Lip Sync was in Richmond from F3 Raleigh.  FNG JJ (Jimmy) lives in Richmond and was headlocked by Lip Sync.  Welcome to Gridiron guys.

  • No Plan, No Problem

    7 Davillians said no to their fart sacks and yes to working off all the good Christmas food. The conditions were cold and windy but it was still sunny and 70.

    This is how it when down:

    Parking lot tracers then mosey to the back of the HS

    COP (ALL IC)
    • SSH
    • Don Quixotes
    • Smurf Jacks
    • American Hammers
    • Merkins
    • Plank Jacks
    • Arm Cirlces
    THANG

    Donkey Wall

    Complete 10 Jack Ass Merkins, 10 Donkey Kick, and 10 Mtn Donkeys

    Mosey to the basketball court

    Suicide Medley

    Complete the following Suicides: Regular Suicides, Burpee Suicides, Bear Crawl Suicides

    Mosey to the tennis courts

    Tennis Partner 

    Partner Up, use the perimeter of the courts; first side – partner wheelbarrow, second side- partner carriers: switch roles for sides three and four

    Mosey to the exercise station

    Daville Rusty Cage

    Split into two groups: First group does 10 Burp-ups while second group does 10 Jerkins then switch

    Mosey to the bus loop

    Catch Me If You Can

    Partner up, first partner does exercises while second partner runs around the bus loop until they catch the first partner then switch. Exercises were as follows: Lunges, Broad Jump Burpees, Polar Bears

    Indian Run back to the SF

    30 Secs of Mary with 10 Gas Pumps IC

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    The question was ask several times today what was the plan (or theme)? YHC has been know to always have a theme based Q. The only theme today was to pull a Lab Rat and not to have a plan. Even thou YHC had included some of the best parts of DaVille (Parking tracers, Suicides, Donkey kicks, and the bus loop) everything was decides within in minutes are start that section

    Highlights:

    • Lab Rat and Phonics kept the mumble chatter going to the whole time.
    • Helix was the odd man out during tennis partners but showed great skills with modifying to include bear crawls, lunges, and one legged hops. Great job Helix!
    • Jerkins can be difficult when the bar is only about a foot off the ground
    •  Opus was hoping that the gas pump would bring about the 4th F for him, it was unsuccessful
    • YHC can now check off No Plan Q off his F3 Bucket List

    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

    SPIT ON THAT!!

     

  • Missing links

    Merry Christmas all.  There was no Christmas Day Punisher.

    YHC apologizes to my brothers for breaking convention, but this post includes details on two past Punisher offerings – from December 11th and December 18th.

    A PAX of two posted for the December 11th version of The Punisher.  Sonny and I left our houses and arrived separately at the AO.  Mosey to the front of the school for the initial COP with SSHs, Don Quixotes, Imperial Walkers, and Arm Circles.  Head around the school to the bus loop for a Dora 1-2-3, taking turns completing 100 x Incline Merkins, 200 x Squats, and 300 x Hello Dollys.  Jog to the playground for three rounds of 3 x Pullups and 15 x LBCs.  Relocate to a flat bench near the playground for ladder with Dips and Seated Knee Ups starting at 11 and working down.  Mosey back around the school to the edge of the parking lot for a couple of minutes of plank and stretching.  Return to the parking lot for COT and YHC took us out.

    Was solo for December 18th.  Warmup in the front schoolyard followed by a couple of laps around the field.  Mosey to the playground for Pullups and LBCs involving laps around the playground.  Jog to the butterfly pavilion for a couple of Lindsay rounds – Dips and Step Ups, then Incline Pushups and Front Lunges.  Move to the school wall for Plank and People’s Chair rotation.  Head back around to the frond schoolyard for Walking Imperial Walkers with Invisible Jump Rope ladder.  Return to the parking lot.

    Looking forward to increased attendance at The Punisher in 2018.  Attendance has been modest, but the time shift has brought out some new guys that had not previously attended F3 workouts.

  • Jauchzet, frohlocket, auf preiset die Tage!

    Three brave souls overcame lack of sleep, holiday sluggishness, and a biting wind to get in the Christmas Spirit. What happened was as follows:

    Mosey through the neighborhood, to ensure that the children were, indeed, all nestled safe in their beds.

    COP: SSH, Don Q, arm circles, LBC, merkins.

    The Elves

    Elves spend their days toiling away in the workshop (American Hammers) until, exhausted, they lie down…only to rise back up again (WWIIs). After 3 rounds of increasing number (10, 15, 25), it was time to load the sleigh. One man planks beside a bench, another holds his feet while he lifts himself onto the bench. 10 Derkins, rotate, repeat x3.

    Santa

    Santa travels the Four Corners of the world – and back again – in a single night, and so did we. 20 in each location: merkins, squats, box cutters, burpies. repeat each corner on the way back to the start.

    Church

    Mosey to the church across the street for an 11 Service entitled “Go Tell It On The Mountain.” 10 mountain climbers/1 copperhead squat; karaoke across parking lot; 2/9, etc. At the “Amen,” mosey back to the school for a quick Rosie Ring of Fire. YHC’s gift to the others was one minute each of free time at the end.

    Moleskin

    Today already being pretty themed on its own, YHC found it tough to break the mold, but it got us into the Christmas Spirit nonetheless. This fall/winter season has been a huge lifestyle shift for me, coming out of several years of more or less abject sloth and inactivity, and I have you fine gentlemen to thank for that. As we gather with friends and family over the next few days, I’ll raise a glass and do a merkin for my community in the gloom. Cheers, all.

  • OFF the Books is ON the trails

    9 humans and one K-9 (see what I did?) showed up for a gloomy dawn run.  Decision was made to give the trails a go despite some evening showers.  Luckily, the trails were in great shape and ready to receive guests.

    Route: North Bank to new bridge, Buttermilk to Nickle Bridge and home.

    NMS:

    Great to have all the Southlanders visit this morning.  Longhorn came out to join us as well, turns out she has run every day of 2017, at least a mile a day.  Very impressive, judging by the struggles of the pax (myself included) to make it thru a single month of the run-a-mile challenge.  Much respect.

    Offshore brought Sally back out, breaking her in nice and slow as a trail dog.  They ran with us for a mile or so before we lost them, but they were still out when the rest of us had finished.  Hopefully, they were out enjoying a great morning to just be out in the woods.

    Saab was on a tear this morning, and circled back enough surely to add over a mile to the standard 7 that made up the loop.  Rosie, Shakedown, Upchuck, Honeymoon, and HoneyDo made up the middle pack.  Since TYA didnt make it out this morning, I graciously took his place as the designated six.  That, and not wanting to pass out from still being gassed from a No Tools led bike ride yesterday.

    All in all, a very quiet and peaceful morning on the trails, and pretty uneventful except for Shakedown demonstrating how you can remove a stump with head butts.  Let’s just say I believe you, but I’m not going to try it.

     

    Lab Rat Apologizes…

     

  • Merry Christmas – The Hard Way

    38 redwoods decided to start Christmas weekend in the best fashion.  This is what we accomplished before most people had even started their day:

    Begin in Plank position.  46 merkins for YHC’s M’s (Mrs. Kay) 46 BDAY.  I also hear that it is Gumbo’s M’s BDAY.  Happy Birthday Mrs. Gumbo.

    Run 1 mile.

    The Hard Way-Combination of Old Glory, Beast and Lucky Horseshoe.

    Round 1- Run length of Carillon field stopping at 25, 50 and 75 yd line.  Perform 6 merkins at each stop.  Complete length of field and stop at same spots to perform the same exercises.

    Round 2- Repeato with Merkins and Squats.

    Round 3 – Repeato with Merkins, Squats and Carolina Dry Docks

    Round 4 – Repeato with Merkins, Squats, Carolina Dry Docks and Lunges.

    Round 5 – Repeato with Merkins, Squats, Carolina Dry Dock, Lunges and WWII situps.

    Round 6 – Repeato with Merkins, Squats, Carolina Dry Docks, Lunges, WWii situps, and Burpees.

    Run 1 mile.

    Numberama, Namearama, we closed with a Christmas Carol.

    Announcements – Merry Christmas

    NMS : YHC got the word earlier in the week that Wilson wanted something special for his out of town guests.  Mission Accomplished.  The Hard Way is a workout that YHC devised to honor F3RVA for the respect everyone paid to him the day after his death this past summer.  This workout is a serious beatdown that requires the entire PAX to push one another to completion.  It was great to start Christmas weekend with 37 other F3 brothers and the mumble chatter was on full display.  DK had the one liners at the ready, LabRat was his usual Chatty Cathy and Rosie knew the Burpees are the only way the finish The Hard Way.

  • “Ab” Be Home For Christmas

    Image result for fit santa claus

    Twas the Friday before Christmas when all through The Creek
    Not a creature was stirring, not even an Emoji, how weak;
    The shovel flag were planted in the ground with care,
    In hopes that The PAX soon would be there;
    The PAX of 16 (including 1 FNG) were all snug in their winter gear;
    While visions of Burpees made things unclear;
    And Jett’s in their antlers, And YHC in his Christmas cap,
    Had just lead the PAX out for a long winter’s lap;

    The rest went something like this:

    COP (ALL IC)
    • Mtn Climber x25
    • Dying Cockroach x25
    • Plank Up/Downs x25
    • AL Prom Date x25
    • American Hammers x25
    • Gas Pump x25
    THANG

    The Abyss Christmas Road

    Alternate between Dips and Abyss merkins between picnic tables.  PAX rotates around outside of picnic tables doing  10 two-count dips in cadence, then rotating to the next spot. When they get to end spot in the rotation, they go inside for 10 one-count abyss merkins instead of dips.

    Captain Thor

    1:4 ratio of Big Boy Sit ups and American Hammers (1 count). Rinse and repeat till 10:40 ratio

    Triple Check

    WWII Sit-ups (Hardywood Style), Mtn. Climbers, Run to the end of the gravel road and back

    Partner Check

    In team of two complete 25 Hail Mary’s (each), 25 Booyah Merkins, the sprint back to the SF

    3 MOM – Freddie Mercury’s, Boat/Canoe, LBC’s

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    What an amazing showing this morning. YHC arrived 10 minutes early to get things set up and to his surprise MudFace and the rest of the Jett clan shows up 8 minutes early!! Miracles do happen around the holidays 😉

    The PAX didn’t even wait this till it was time to do Gas Pumps for the 4th F to be heard. Chowdah was leading the charge.

    During the Christmas Road it was mentioned that Dips were not an Ab exercise. YHC made sure to note that “if you are doing them right then they are”.

    Welcome to Rainbow (No Idea’s 2.0). Glad you could join us this morning and hope you will be back soon.

    Welcome Pick 2 to the DaVille PAX. Glad those guys down south didn’t scary you away.

    ANNOUNCEMENTS

    • There will be no 3rdF “The Rising” this week
    We heard YHC exclaim, ere he drove out of sight— “Merry Christmas to all, and to all a good night!”
    SPIT ON THAT