Category: Richmond, VA

  • The Q has no idea

    Nine Davillians, including 3 2.0’s, made it down to swim in the Creek.  Here’s how it happened.

    COP, IC

    Sets of 15: Merkins, SSH, DQ, LBC’s, HRM, Helix squats

    Mosey to field, partner up for Partner 11’s (courtesy of Mudface)

    Partner wheelbarrow 15 paces, 1 derkin, switch up, partner carry back, 10 squats, keep going until 10 derkins and 1 squat.

    Mosey to church for 4 corners: run to 1st corner, 5 HRM, carioca to next corner, 10 split jacks, run to 3rd corner, 15 Heels to heaven, carioca to start, 20 Freddie Mercury’s

    Mosey to the flag, tunnel of love, then circle up around the flag for 10 each of American hammers, shoulder taps, LBC’s, mountain climbers and Helix squats.  Rinse and repeat all.  Hold plank for 1 minute to finish up.

    COT, numberama, namerama, YHC took us out.

    NMS

    YHC was struggling to figure out the Q and Mudface offered to let him use an exercise just dreamed up in Mudface’s nefarious noggin.  YHC explained it poorly to the PAX, who picked it up and performed it with pride.  Due to their excelling, the exercise exceeded YHC’s estimate of time, and YHC extrapolated that it would be an esteemed idea to not elongate 4 corners, so called an audible posthaste.  This left time for the fan favorite, tunnel of love, flawlessly fulfilled by the frenetic PAX, especially Flounder.   Annnd, that’s done….

    The PAX worked very hard on a really humid morning, and YHC’s glasses kept getting fogged up, which prevented reading of the cheatsheet and led to remarks about the Q not having any idea what was supposed to happen.  Tunnel of love is always interesting, especially with 2.0s (and them being brothers).  We did have one FNG, but he had to leave before being named–we hope to see you back soon!

    Thanks for letting me lead.

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

  • Hills of Empathy

    As a show of solidarity with our Pax who are kicking off the BRR this morning, YHC called the Snake River route.  Snake River lives up to it’s name with a bit of bite in the hills.

    We headed west on Grove to Granite and a left on Granite to Cary.  Dogleg left and take a right heading down Tempsford.

    • 4s take the left fork and retrace their steps back to Grove to the AO.
    • 5s do the left and right forks and then Granite to Patterson to Westmoreland to the AO.
    • 6s do the left and right forks twice each (!) and then Granite to Patterson to Westmoreland to the AO.

    Shotgun took us out.

    Not much mumble chatter this morning as the Pax had places to go and kids to get to school.  I think it was a cover up to mask the desire to get out of this morning’s humidity.

    • Announcements – Since Marv pulled out early, his buddies in the Pax volunteered him for the September Dogpile Q on September 29.  Hopefully he can be there.

    Good luck and safe running to our brothers making their way to Asheville.  Enjoy the journey.

    No time to taper,

    Lockjaw

  • New faces at the Circus

    Eight eager men came to Circus Maximus on another humid morning. Loaner KBs were dispatched and off we went for:

    Cop – ssh, Helicopter, Don Qs, Merkin, Flutterkicks, Hillbillies. Head to back of school-

    4 Rounds of: 20 Donkey Kicks, 20 Squats, lunge across, then 20 Lawnmowers. Then 4 Round’s of 25 KB Swings, KB Crab walk across, 10 SitnPress.

    Head back for Boat N Canoe, 10 Snatch each arm. 20 Skull Crushers and 15 Pullovers. Finish with some Mary. Atilla took us out.

    NMS- Great to see Kru back out and Ponch bringing his pals P-trap and Carlton back out. The 4 rounds of DKs/lunges took longer than expected but the pax kept it moving. White Deer and Jville pushed each other up front and Atilla is back to form after his west coast trip.

    Good luck to the BRR crew and Kru mentioned he is doing the Travis Manion 5k this Sunday, you can sign up day of.

     

  • Two men having never Q’d make it happen.

    At 05:23 one PAX appears in the gloom that is Timberwolf. On arrival he noticed one unmanned car was already parked.  A headlamp was moving around the track.  05:30 and the light kept moving around the track so with no Q and no other PAX or clown cars approaching, Beaker decided it was time to Mosey on down and catch up with the unknown SOJ’er (Oyster).  That said it became a two man hot potato Q to see who could bring on the most pain.

    The Thang:

    COP – Three laps around the track followed by, 20 Arm Circles, 20 DQ’s and 20 SSH’s.

    Next Up:

    Four corners around track with the following:

    Corner 1 – 10 Merkins

    Corner 2 – 20 LBC’s

    Corner 3 – 30 Bobby Hurley’s

    Corner 4 – 40 SSH’s

    Repeato 3X’s O

    Next and all OYO:

    20 Box cutters

    20 LBC

    20 dying cockroach

    20 Freddie Mercuries

    One more lap around with 4 corners that goes like this

    Corner 1 – 10 Merkins

    Corner 2 – 20 squats

    Corner 3 – 30 Mountain climbers

    Corner 4 – 40 SSH’s

    Mary:

    20 American Hammer

    20 Alabama Prom Date

    20 Heals to heaven

    20 Dollies

    Mosey on back

    Count-o-rama, name-o-rama

    Oyster took us out with words of wisdom

    Announcements: 

    4-year anniversary convergence on 9/22

    Puppy Pile on 9/29

    CSAUP on 10/20

    NMS: Mumblechatter focused on the beatdown Old Glory gave us at SOT earlier this week. Also a little about CCPS’s new schedule and those who ended up fartsacking this morning.  Oyster had already logged a mile when I caught up to him on the track.  Way to go Oyster.  Way to tag team the Q.

  • BRR 2019 Training Started Today

    26 BRR starters and backups posted for today’s ode to all things sports. Here’s how we rolled.

    Several BRR starters tapered around the field, mixing in some called exercises here and there. The rest of the PAX – including 2 BRR starters – began 2019 training the only way we know how.

    COP: Invisbile Jump Ropes / SSHs / Helicopters / Knuckle Merkins / LBCs / Knuckle Merkins

    The Thang: Partner up. 12 trees at the edge of the field along Cary Street. Run to farthest tree and back. 20 PLTs each. Run to farthest tree and back to 2nd tree. 20 2 count Mountain Climbers each. Repeato, alternating exercise at every tree.

    Triple Check on the Black Top. Jackass Merkins / Elbow Plank / Karaoke

    Pull-ups Ring of Fire. 5 pull-ups/chin-ups, whatever you can handle. PAX started in elbow plank. Various exercises were called throughout. Newly introduced Fire Hydrants made their second appearance in as many days.

    Tennis Tryouts. One PAX member crushed a ball into orbit from the tennis courts out into the grass field. PAX runs to ball and performs 5 Burpees. Repeato until the whistle blew after 5 rounds.

    Back to the Flag – Hardywood took us out.

    Announcements: BRR crew heads out today. Y’all have put in the work and then some. Now go crush it. Safe travels along the way.

    4-year anniversary convergence on 9/22

    Puppy Pile on 9/29

    CSAUP on 10/20

    NMS: YHC signed up for this date to Q when I first joined F3RVA. Figured it would motivate me to stay in the game. Turns out I didn’t need the motivation, but kept the date anyway. The plan was a tennis workout. YHC hasn’t fully grasped the darkness schedule yet, and light really wasn’t an option this morning. We did get in a little tennis at the end. My apologies to Bleeder who shared with me that he would have slept in this morning but for the supposed tennis workout. Sorry brother. I’ll make amends. For those in wonder, at the end of each match at the U.S. Open, the winner launches 3 signed balls into the stands. Hence our final program of the day. I did forget to have y’all sign them. Oh well. Next time.

    Great workout today men. I’m impressed and inspired on several fronts. To begin, the BRR crew has been leading by example for many months. Putting in the time and work to be ready for this weekend. Y’all are going to crush it. I can’t wait for next year. TYA did offer me an XXL shirt for this year’s BRR. First off, dude! I can’t wear that. Secondly, the only way one of those gets on YHC’s back is when I earn it next year. How do you like them apples?!

    To the new guys, in particular Chet and Elliot. Way to push today. YHC is still a new guy in the grand scheme of things, but I can tell you that if you keep posting, you’ll get where you want to be quickly, and then excel well beyond that. Keep setting ’em up and knocking ’em down. Love seeing it all come together. Love having y’all on board.

    Lastly, great numbers lately men. 26 at 45MOM is fantastic! But let’s keep pushing to get new guys out here.

    Have a great rest of the week.

    Res Ipsa Loquitur – the beatdown speaks for itself.

  • Father/Son Hill Run

    Husky and Kubota kept the Roller Coaster AO alive this evening with a Father/Son jaunt through TYA’s neighborhood.

    We did two short loops with a 1/4 mile offshoot each time for about 2 slow and easy miles.

    It was slightly hot and humid and the mosquitos made there presence known.

    BRR runners were evidently getting ready for their trip and possibly tapering and resting their legs.

    Go Get ‘Em Boys!

    Kubota

    keep posting!

  • The Merkin Row Murph

    8 Davillians including one FNG, arrived for this months edition of the Kettlebell Murph

    This is how it went down:

    THE MURPH +

    1 mile run (well about 3/4 mile) – Loop around the school, through the bus loop, and around the parking lot two times

    50 (single count) Merkins Rows (To celebrate YHC’s 50th Q this year)

    10 Rounds of the following:

    • 10 Sit-up + Press
    • 20 Lawnmowers (10 each arm)
    • 30 Goblet Squat

    1 mile run to finish (this didn’t happen)

     MOLESKIN

    It always seems the reason why the PAX never finishes the Murph is the fact the mumble chatter is non stop. This week was another example of this is.

    It all got started with Mudface (prior to the workout) complaining about the rock Rounders gave him during the convergence on Monday. Oh look who just pulled up, Rounders! Rounders denies this fact.

    YHC knew he would hear complaining about the Merkin Rows from the PAX and off course Mudface lead the charge with that. On the subject of Mudface he became a very proud Dad today witnessing Chewy doing thing he be waiting on: Good form and making fun of No Idea.

    Rounders decided to take it easy and not bring his 50 lbs kettlebell today. Good we didn’t need another bloody nose today

    Welcome to Mayhem. He both a pastor and an Allstate agent. He was not originally named Mayhem. Rounders thought he said his name was “J-Wow” during the COT and No Idea mentioned there is a Rock in their commercials so J-Rock became the name.  After thinking it over YHC decided that Mayhem would be better since those commericals are better well known.

    ANNOUNCEMENTS

    SPIT ON THAT!!

  • Always Learning

    19 studs got the day started the right way with a beatdown that went something like this:

    15 Burpees OYO (1 burpee for each BRR runner (12), BRR driver, and BRR logistics dude)

    Mosey to the first circle for COP.  Exercises included Invisible Jumprope, Merkins, LBCs, Fire Hydrants, Arm Circles.

    Mosey to the field for 4-3-2-1.  Consists of 4 suicides with 25 WWII situps after each suicide, 3 Bunny Hops across field with 25 flutterkicks at each end, 2 Lunges across field with 25 Freddie Mercuries at each end and 1 bear crawl across field with 25 LBCs at the end.

    Mosey to bottom of amphitheater for four corners.  Corner 1=10 merkins, Corner 2=20 WWII, Corner 3=30 LBCs, Corner 4=40 squats.  Reverso starting with 40 squats and progress back through all corners.

    Mosey to other side of Carillon for Touch a Tree.  Partner up.  While one partner is holding six inches, other partner touches 3 trees.  Repeato with six trees and nine trees.

    Audible due to time constraints and mosey back to flag.

    Numerama, Nameorama, Swirly took us out with a prayer.

    Announcements:

    BRR this weekend.  Prayers for all participants to be safe.

    F3RVA 4 year Convergence – Sept. 22 – See Phonics for details

    CSAUP in Oct.-Run till you drop, Beer run, Donut run.  See TYA, Honeydo, or Bleeder for details.

    NMS:  Three weeks ago, YHC had the Q at WDOG, just returning from the beach.  Unfortunately, YHC overslept and YHC had to place a call to Swirly for some coverage. YHC is thankful for the PAX stepping in with a Hot Potato beatdown.  Today’s beatdown was what YHC had planned then and some of the exercises YHC gleaned from the 7 gymnasts and 1 field hockey player that YHC had the privilege of spending a week with while on vacation.  Stealing exercises from the 2.0s is not something new for YHC as YHC has introduced the PAX to Chicken Peckers (I still like saying Chicken Peckers), Self Destruction, etc.  Today the PAX was introduced to Fire Hydrants (think of a dog at a fire hydrant) and 4-3-2-1.  It is commonly thought that 2.0s learn from parents, but YHC is constantly learning from YHC’s 2.0s by observing how they interact with their friends and teammates, discussing what it important to them and asking questions about how they would approach situations.  As Swirly perfectly said this morning, this F3RVA group challenges us to be better men, but not be better for ourselves.  F3 is about being better for someone else such as your M, 2.0s, PAX members, co-workers and some stranger you may meet.  Sometimes being a better father includes learning something new from the next generation and I learned some new life lessons about myself from a great group of girls while on vacation.  YHC encourages all PAX members to go give your 2.0s a kiss, listen and observe your 2.0s, challenge yourself and your family, and you may become a better father.

    As always, I consider it a privilege to lead the finest men in RVA.  Thanks for the opportunity.

    Circle K

  • “I’m not a good bus driver.”

    YHC arrived this morning with Gumbo right behind and a CCPS bus driver approaching us, to ask to park along Midlo Pike because a lot of buses were moving out and she stated, “I’m not a good bus driver.” Scary…….poor children that have to ride her bus! She did perform her safety inspection with finite detail.

    5 SOJ Troopers posted this morning in order for hump day to start out right! 0530…and off we went. Mosey down to bus loop at front of MMS for COP: x 15 invisible jump ropes, x 15 Russian Soldiers, x 15 arm circles (forward and backward), x 16 copperhead squats, x 15 box cutters, x 15 flutter kicks. Let’s get to work…..

    Seek and Find: Exercise 1 x 25 Carolina Dry Docks and touch a sign that says “Midlothian” and run back to start. Exercise 2, x 25 LBC’s and touch a bus and run back. Exercise 3, x 25 Plank Jack’s and touch a road sign, run back.  Exercise 4, x 25 Flutter Kicks and touch a sign that says “school”, run back. Time to mosey to the back of MMS and the track!

    Exercise and Run: Exercise 1, x 200 LBC’s and run 2 laps around the track and plank when finished. Exercise 2, x 100 SSH’s and run 2 laps around the track. Exercise 3, x 50 Merkins and run 1 lap around the track. Exercise 4, x 100 Flutter Kicks and run 1 lap around the track. After last lap, Slim Shady asked, “How long have you boys been running?” Ha, ha, ha………just keep posting Slim Shady.  And as the PAX moseyed back to the flag, time expired, 0615!

    Number-ama, Name-r-ama, Announcements: BRR this weekend. GOOD LUCK! 4 yr F3 RVA Anniversary on 9/22. See backblasts!

    YHS took us out.

    NMS-Johnsonville, great to see you at SOT this morning! It has been too long! Gumbo-YHC express’ your sentiment about wanting to stay in the fartsack but had the Q and you posted. NICE WORK!

    Tobit….running like a gazelle as usual. Impressive young man!

    Slim Shady….yes, all of us have been running for awhile.  As you continue to post Slim, it gets easier. PROMISE! Great to see back after yesterday’s Old Glory!!

    Gumbo, YHC always enjoy sharing the track with you. Keep being outstanding!

    Boys, we are blessed to have started our day out this way. Keep shining the light!

    Only those who post understand!

    Loud and Proud,
    Flatline

  • Track Beast, The Hard Way

    A PAX five strong arrived for the first day of school: “lunch packed up, shoes tied tight, hope I don’t get in a fight…”

    While this morning’s beatdown was short on obscure trivia, YHC did his best to make up for it in sweat and effort, as we did things The Hard Way. Here’s what went down:

    Mosey down beside the track for COP: SSH, Helicopters, DQ, LBCs. Mosey on track to a 50-yard line for a Track Beast…

    Track Beast works the same as any other beast, just with more running. Stations at each corner and 50-yard line, and PAX performs six of the given exercise at each station, completing a lap in the process. Since we were doing it The Hard Way, each exercise compounds on the previous, so that each station on the final lap had:

    • merkins
    • squats
    • WWIIs
    • mountain climbers
    • American hammers
    • burpees

    Time was called as PAX worked to finish up this final round – which means the might roar of the Track Beast will be heard again at Heartbreak Ridge. Unfinished business and all that.

    MOLESKIN

    Couldn’t think of a better way to start a new school year than taking the Q this morning! YHC is really getting into these intensive 45 minute-long activities that the PAX has to really push to complete! As Fall approaches and the heat and humidity subside a bit, this will be a bit more tenable. But in the meantime, keep the sweat rolling.

    Shout out to Loose Goose for staying the course amidst a tight squeeze or two.

    YNWA