Category: Richmond, VA

  • The Favorite

    9 DaVillians and 2 summer challenge travelers fired up the engines and tackled the challenges that went something like this…

    Short mosey around the parking lot and over to the far side of the building…

    COP All IC – 50 SSHs, 10 HRMs, 10 don quixotes, 10 HRMs, 10 helicopters, 10 HRMs, arm circles, 10 HRMs, 50 LBCs, 10 HRMs

    Mosey to the front corner of the building

    4x4x4x4 (modified 4x4s to include SSHs instead of mountain climbers)

    • Start with 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run back to the first corner and do 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run to the second corner, do four 4x4s, run back to the first corner and do 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run to the second corner, do four 4x4s, run to the third corner, do four 4x4s run back to the first corner and do 10 WWII sit-ups
    • Run to the first corner, do four 4x4s, run to the second corner, do four 4x4s, run to the third corner, do four 4x4s, run to the fourth corner, do four 4x4s, run back to the first corner and do 10 WWII sit-ups
    • Finish with 50 LBCs
    • Pick up the six by joining up and doing the exercises until everyone finished
    • Everyone finished up with 25 LBCs IC

    Mosey to the flag – 1 HRM IC, 1 SSH IC

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Labor Day Convergence at Three Lakes Park at 7 am
    • F3 RVA 4 year anniversary on Saturday, 9/22 at Dogpile at 6 am followed by a run followed by a cook-out
    • Chewy has started a new business! Check out https://www.etsy.com/shop/DillonsJurassicArt

    NMS:

    YHC rolled into the parking lot to see Spit, Honey Do and EF Hutton already present and gearing up for the workout. The talking for the workout had already begun the night before when Mudface texted YHC and asked if  “should we come prepared to work or what?” Spit also texted YHC and wondered if SSHs or HRMs were now his favorite exercise…

    The PAX circled up and YHC alerted them that this workout would give all of us a chance to figure out which exercise was more favored – SSHs or HRMs. The PAX proceeded to get to work in the COP with ample amounts of SSHs and HRMs. The opportunities continued during the 4x4x4x4 fun fest.

    Spit took off fast in the 4x4x4x4. Some of the PAX noted that he cut short the initial set and Spit quickly adjusted. He then proceeded to crush the rest of it. EF Hutton, Opus and Honey Do were right behind him. Mudface continued to show us all how to build a warrior of a son through his encouragement and challenges to Chewy and Recess. Flounder pushed through and is demonstrating increasing strength every week. Emoji and Yardsale enjoyed some mumblechatter along the way too.

    In the end, the PAX voted for the favored exercise out of SSHs and HRMs. HRMs won 6 to 4 (with one abstention). YHC stilled voted for SSHs but he is being won over to the HRMs because they reduce the possibility of short-cuts on the merkins.

    It was a blast of a morning!

    The Carpenter

  • …

    (10pm Thursday) Mr. Holland: “I wonder who has the Q at Twin Team…”

    Y’all know what that means at this point. At the first sight of YHC with cones and flower pots, Gumbo could hardly contain his enthusiasm. A PAX five strong moseyed on over to Twin Team Hill for the Sisyphus.

    COP: SSH, DQ, Russian Soldiers, hand-release merkins, Freddie Mercury

    Sisyphus goes about like this: mosey to the top, dropping five markers along the way. Run down to each marker, perform the exercise, and return to the summit.

    • bear crawl back to summit
    • 25 decline merkins
    • 30 uphill WWIIs
    • 5-man triple check (2x only). Two pairs plus one solo on each station: mountain climbers, alternate 10 merkins and holding plank for 10 count, run to previous cone and back.
    • 20 burpees

    MOLESKIN

    If the effectiveness of a beatdown is measured by the grumbling and cursing of the PAX, this is a good one. Glad to have the PAX there to push me along – no way I’d put myself through this nonsense alone!

    The cones and flower pots have been placed in a Witness Protection program after receiving multiple credible threats to their well-being.

    YNWA

  • Circus Maximus and Day 2 of Kettlebells for Some

    Yesterday, White Deer and I took a roadtrip up to Manndate, and the Deer led us through a rigorous KB workout. Rinse and repeat this morning in the far West End darkness, except this time it was my turn to lead. Three of the CircusMaximus regulars were joined by three of Tuckahoe’s strongest. This is what went down:

    31x SSH with some cadence shifts and a slow-speed section
    25x Imperial Walkers -> Hillbillies
    15x Cherry Pickers
    10x Hand release merkins
    20x LBC
    20x Crabcakes (White Deer’s a** never leaving the pavement)

    Overhead KB carry from VSF over to center of bus loop. 10 burpees OYO
    Overhead KB carry to front of school near the wheelchair ramp.

    Extended Half/Modified Dora consisting of the following:
    50x merkin rows (with “off” team running length of straight-away and back)
    100x KB snatches (with “off” team bear crawling up wheelchair ramp and back)
    150x sit & press (with “off” team running length of straight-away and back)
    200x lawnmower press (with “off” team feet-first crabwalking up sidewalk to door and back)

    Overhead KB carry back to bus loop 10 burpees OYO
    Overhead KB carry to VSF.

    COT with Kubota taking us out.

    Moleskin: The Deer and I were both feeling yesterday’s Manndate workout, but we settled in after the warm-up and put in the work. It was great having red-pill fixture, Attila, back after his Family Vacation (TM) out west with in-laws. It was also great to connect with the three Tuckahoe men who made it out. They cheerfully endured both the KB workout and WhiteDeer’s flatulence.

    Jville

  • Hot Tater/Bills Play Tonight/5 person Triple Check

    5 Beasts arrived at Timberwolf  this morning to sweat in the SOJ humidity!

    A quick discussion on the Hot Potato and we were off.

    Duke Takes First Q

    COP –

    SSH x 20

    DQ x 10

    Helicopters x 10

    Arm Circles x 15 , Reverso

    LBCs x 20

    Mosey to side of Lot

    11s – Merkins and Monkey Humpers

    Pass Q to Wilson

    Bus Lot Parking Tracers

    Circle up for Mary

    One Leg on other leg lifts

    Homer to Marge

    V- Up Hold

    Partner up – New Dead cockroach reach up – hit partners hand with alternating arms

    Pass Q to Roper

    Mosey to Basketball Courts

    4 Corners -20 Flutter Kicks, 20 one legged APDs, 30 regular APD, 40 LBCs

    Mosey to  Football field

    5 man triple check – not sure what happened but, Running, Mountain Climbers, Squats and Merkins

    Hop on the track – Indian Run around track to tennis courts

    Suicides on tennis courts and and baseline 10 SSHs everytime

    Mosey to flag

    Numberama, Namearama, Mr. Roper took us out

    NMS

    With the Q sheet blank it was quite the interesting morning.  Lots of mumble chatter, mainly Wilson reminding us throughout the morning that the Bills play tonight, albeit the final preseason game, he is excited.  The hot potato Q was fun, Mr. Roper certainly added to that with the 5 man triple check, still not sure what we did there but everyone was moving and sweating so all good.  Great morning to get out and sweat gents, strong work!  Have a great holiday weekend and be safe in wherever your travels may take you and the family!

    Duke

  • The Institute (Not MIT)

    20 Redwoods, including two FNG’s, posted for a Thursday morning workout at Mary Munford.

    The Thang

    Mosey to near field at MM.  20x SSH, 25x LBC, 20 SSH, 20 copperhead square, 20 SSH, 10 Don Quixote.  Mosey towards Reveille church, stop along the way for some more squats, planks, etc. Arrive at Reveille and do curb crawls up till five and back down.  Mosey over to the pavilion for a double triple check.  First round, Abyss merkins, box cutters and one man sprint forward out and runs backwards back.  Second round dips, freddy mercury,  one man sprint forward out and runs backwards back.  Mosey back towards school stopping along the way for merkins.  Back to near field at mm for SSH, LBC, SSH, and American Hammers.  Mosey back to flag and Swirly took us out.

    NMM

    Great to have a couple new guys out there today.  One of the new boys Chet,  was Gumbo’s older brother who went to Benedictine with Circle K and played softball with BT.  I did not find out if the older Goldman was able to get into an actual college or university.  Other FNG, Elliot, came with Vinny and also knew BT.  He was a graduate of an institute in Lexington VA.  No confirmation either way whether he subsequently got into a college or university for grad school.

    It was a pretty quiet day out there with mumble chatter etc.  We were moving around a lot so that kind of slows the talk down.  One of the things of note was the backwards running abilities of four pax members.  Rosie, Splinter, Pucker and Ollivander can sprint backwards.  It is crazy.  Backwards running may be good for you, but it can be dangerous.  Gumbo and Goldberg almost mowed people down along the way.

    One of the F3 mottos is “never leave a man behind, but never leave him in the same place”.  Getting new FNG’s to post and keeping them coming back is one of the keys to us having a major impact.  Keep it going guys.

    TYA OUT

  • Husky rocks

    12 young and old posted for a Wednesday afternoon hill run.

    We ran for 45 minutes.  It was hot and humid

    Gents, if you have not been around for a Husky prayer, you are missing out.  The dude is a preacher in the making.  Everytime he speaks, a tear comes to Swirly’s eyes.  It is an awesome thing to see a first grader lay down the law to a bunch of old dudes.

    Props to Kubota for running with the stroller toting little Libby around with him…not an easy task.

    TYA OUT

     

  • Going on a Man Date and its almost White Deer Rutting Season

    Have you ever told the wife at 4:30 a.m. that your waking up to go pick up Johnsonville and go on a Man date?  Well, we  found ten bucks of various sizes just waiting to  get started at Man Date .  The Men from DaVille

    Not sure wRUT I was thinking, thought I would  rattle a few anthers with Chewie when approaching the PAX but daddy buck mudface said, go ahead rattle him back. Damn that Chewie’s  packing some serious guns under his F3 shirt. What do you think  a deer gonna do?

    We couldn’t find any soft grass to lay our KB’s on so we opted for bus loop. Here’s how it went down

    COP 25 SSH, 10 quick burpees, 20 DQ’s, 20 Helicopters, 25 merkins and 3 rounds of Boat-Canoe.

    The object of the next exercise was to keep the KB off the ground for the next 35 minutes. I guess Mudface

    wasn’t listening, but he never listens to white deer. Weighted carry to each light pole around the bus loop while  doing 10,15,20 25 reps of the following

    HALOS

    Lawn Mower Rows

    High Pulls

    360’s

    Sit and Presses

    KB Swings

    Overhead Pulls

    COT – Numberama, Name -o-rama, Announcements, YHC took us out.

    WOW, thought the sewer gas problem was solved with the use of our new FNG P-Trap, Not sure he has a  P- trap  big enough  to solve the Manndate leak.

    Not  as much Mumble-chatter as I expected, but then Mudface did keep his distance in the rear this morning and couldn’t keep his KB off the ground.

    Boat Canoe always gets a little mumble-chatter flowing.

    After the 35 minute ride over with J Ville   to Manndate YHC was already tired from the 4:30 wake up call. Hope I was able to provide enough KB activity to get your blood pumping.

    Phonics thanks for the invite out to Manndate and allowing YHC to Q the PAX.  Great job to all the PAX members this morning. Daville has certainly grown a great group of men representing  Richmond F3. Keep up the work, the will and the truth!

    Love you Mudface!

    White Deer

     

  • Manteo Yoga time

    21 F3RVA gloom warriors, an out of town visitor (Slim) and an FNG met the dawn this morning to sweat it out at WDog. It went a little something like this:

    COP

    20 SSH

    10 Don Quixotes

    10 Helicopters

    10 Russian Soldiers

    10 Merkins

    some Manteo Yoga (as Vinny put it)

    20 LBCs

    10 Hillbillies

    Mosey to the stage for a Dora  – 100 Merkins, 200 WW2s, 300 squats – partner runs the perimeter of the Amphitheatre

    down to the Orchestra pit for some box jumps  – 1 jump first step, 1 jump second step then a decline merkin.  2 jumps 3rd step, 2 jumps 4th step then an incline merkin  – continue the pattern.  Turns out YHCs directions were both too forceful and not clear enough.  GP understood, the rest caught on.

    Mosey to Rusty Cage.  4 chin over bar (don’t care how you get it) run to hydrant 1 Burpee.  Then 3/2 and so on.  Mosey back to Flag two minutes late.  I owe you guys two minutes.  YHC took us out

    lots of hard work and some grumbling this morning.  Good clean fun.  Glad to have Slim in from NC who checked in on Twitter last night and always glad to have an FNG.  Welcome Freakanomics.  He’s gonna need some rides to workouts – see Offshore.

    Announcements:

    Hill Run today at Hillcrest. Happy Hour after at TYAs. All welcome. BRR talk to be focus.

    Convergence Labor Day at 3 lakes Park

    Happy Birthday Dogpile Sept 22nd – details to follow

    Happy Birthday Oyster!

    Amature Ride at RAMM Gears this Friday – see Offshore

    MTB ride this afternoon- see No Tools

    im sure I’m forgetting something.

     

    Like I said on Twitter – I’m not too creative but you will feel the burn.  Thanks guys for letting me lead today.

     

  • “Americans never quit.”

    YHC arrived nice and early this morning at SOT, more or less to assess the AO. Flag was placed and YHC waited to see who was going to post. And with that, 5 SOJ regulars posted for a Flatline Q. 0530….time to mosey but this morning, PAX started on the front side of MMS, down at bus loop.

    COP…..X 15 forward arm circles ( 10 small, 5 big) and x 15 reversed. X 20 SSH, x 30 Imperial Walkers, x 20 Flutter Kicks, x 15 Freddie Mercuries and YHC drew a blank so time to go.

    Rapid Fire Curb Steps. Step ups with each feet as the PAX makes its way across the sidewalk in front of the school….from bus loop across to parking lot. Sidewalk got long….

    5 and trees. PAX performed 5 exercises and in between each exercise, run and touch a tree. First exercise x 10 Merkins……2nd exercise x 10 (2 count Plank Jaxs), 3rd exercise x 10 HR Merkins, 4th exercise x 10 LBC, 5th exercise x 10 Flutter Kicks. And no tree can be touched twice. It appeared that the PAX played along.  Mosey to the football field.

    Ascending 25 yds and Bear Crawls…….Bear crawl to each 25 yard marker for the length of football field. 25 yrd line x 10 Merkins. 50 yrd line x 10 Merkins and x 20 Flutter Kicks. Bear crawl to 25 yd line for x 10 Merkins, x 20 Flutter Kicks and x 30 SSH. Bear Crawl to end goal line, x 10 Merkins, x 20 Flutter Kicks, x 30 SSH, and x 40 LBC.

    Football length suicide….why not. PAX stayed at the other end of the football field. Wedding Singer had to tend to M, kids, and dog. Great to see you brother!

    With 15 minutes left…..as many laps around the track as possible. PAX stayed together briefly with Rosie taking lead, Gumbo and YHC in the middle,  and DK not far behind! Not roadrunner speed, but 1.5 miles logged. WAY TO PUSH through the dog days of summer!! I mean thick…mosey back to the flag!

    Number-ama, Name-r-ama, Announcements= CSAUP in October see TYA, Convergence on Labor Day, and 4 yr anniversary of F3RVA, see Preblast.

    NMS-Great to see DK this morning and mumblechatter was great during Rapid Fire Curb Steps. Wedding Singer-outstanding given all that is going on at home! YHC remembers those days and they pass quickly! Rosie and Gumbo, ooh aah Midlo baby. Great to see you. YHC has had a busy August and missing The Gloom and PAX. As ALWAYS, perfect way to start YHC’s day.

    If you have not read Senator John McCain’s farewell address, YHC highly encourages all PAX members to read it. This week, our country lost a defender of friend and the USA who had the pinnacle of courage, honor, and integrity. Let us remember this countryman and continue to do what we do!

    Here is an portion of Senator McCain’s address, “Americans never quit. We never surrender. We never hide from history. We make history.” Reference, Senator John McCain’s farewell address to the United States of American.

    Remember this boys!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • Rainspasm

    A quick afternoon shower preceded the posting by 5 PAX at this week’s Punisher.  After a quick meet and greet in the parking lot, with some PAX members coming in hot, we moseyed to the east side of the hedges for The Thang:  Startup COP with SSHs, IWs, DQs, Russian Soldiers, Helicopters, and Arm Circles.

    Mosey to the outdoor classroom and started with the Attila Sequence using the picnic tables – 20 x Dips, 20 x Step Ups (one leg), 20 x Dips, 20 x Step Ups (other leg), and finish with 20 x Dips.  Begin 8 minute EMOM #1 with 10 – 20 (or more) Wide Grip Merkins for the odd minute using the rest of the minute for a brief rest and 10-20+ Carolina Dry Docks for the even minute.  Follow with EMOM #2 with 10-20+ Squats for the odd and 10-20+ Side Lunges for the even.

    Brief break in the action with one PAX member completing 5 Merkins while the others Bear Crawl away from the pavilion and crawl back when the Merkins are done.  Next guy does the same with the others crawling out and back.  For round 2, 5 Close Grip or Diamond Merkins with the other guys Lunge Walking away and back.  Start EMOM #3 with 20-30+ Hello Dollys (I don’t believe you would pluralize Dolly in writing about more than one rep of the exercise) for the odd and 20-30+ Freddie Mercurys (same here) for the even.

    Circle up briefly in the grass on the way to the parking lot for a little stretching.  Mosey back to the parking lot.  COT and YHC took us out.

    Announcements:  Labor Day Convergence – Three Lakes Park – 7 AM on Labor Day and 4 Year F3RVA Convergence – Dogwood Dell at Dogpile on September 22nd.

    NMS:  Nice work gents.  The summer has been good.  On behalf of Punisher regulars (Nightcrawler, Sonny, Tricycle) a good mix of F3 tourism and possible regulars has brought new energy.

    Krü (you can find the u with the diaeresis in the Special Character menu in WordPress formatting) and Adderall made it out again following posting at Saturday’s at GridIron.  Both have kids that once attended Holton Elementary, so the grounds are familiar to these guys.  Their comfort with their surroundings shone through their picnic table top Hello Dolly/Freddie Mercury rotation.  Nightcrawler, Offshore, and YHC stuck to the wet grass.  Adderall also has an advanced Squat technique – you against you man.

    Good seeing Offshore, too.  Has probably been a while – prior to Punisher moving to the evenings.  Offshore added to the evening’s degree of difficulty by running to the AO from VCU (having parked near Holton in the morning and catching the bus to campus).

    Nightcrawler – want the rest of the story on the trip to Sealevel, NC.  See you sometime after Labor Day.

    Through some combination of GridIron last Saturday and other activities during the weekend, YHC had back muscle spasms that started Monday afternoon.  You may have your own story about medicating for F3 activities, but two Advil and a little pre-workout Tiger Balm provided help but not a solution.  Who else out there has a pre-game cream, ointment, salve, or pill routine?