Category: Richmond, VA

  • The Summer Tour is Over so it’s time to get back to Daville.

    Eight men decided to start off the day right by reporting to Atlee High School for a beatdown.  This is what occurred.

    Mosey to practice football field

    COP

    • 30 SSH IC
    • 10 Lunges IC
    • 10 Helicopters IC
    • Arm Circles – 10 small, 5 big IC  – Reverso
    • 10 Don Quixotes IC
    • 10 Ball Dippers IC
    • 10 Merkins IC
    • 10 Angled Knee Jumps IC
    • 25 LBC IC
    • 15 APD IC
    • 10 Roselitas IC
    • 10 Burpees OYO

    Billiards – At each of the 6 light post (3 on each side of the field), do the following exercises.

    • Round 1 – Billiards Merkins  – 10 merkins for total of 60
    • Round 2 – Billiards Squats – 10 squats for total of 60
    • Round 3 – Billiards Burpees – 5 burpees for total of 30

    Pole Smokers – Hold 6 inches during the following rounds

    • Round 1 – 4 heals to heaven then run to end of line.
    • Round 2 – 10 Freddie Mercuries then run to end of line.

    Mosey to middle school

    Eight Minutes of Agony – For 8 minutes, rotate between the following exercises

    • 10 Donkey Kicks
    • 10 Jump Lunges
    • Run to Sidewalk
    • 10 Rotating Elbow Planks
    • 10 Mountain Climbers
    • Bear Crawl back to building and return to donkey kicks

    American Indian run back to SF

    Mary

    • 10 Merkins IC
    • Lower to 2 inches then 5 Merkins IC

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

    NMS

    Because of the summer tour, teaching summer school, and family vacations, it has been a while since YHC has been able to post at Daville.  As YHC was driving over the new Atlee extension bridge, he saw a man running quickly wearing all black.  As YHC parked in the Atlee parking lot, it turned out to be Spike who said the school is exactly one mile from his house.  Kit Kat then point out how quick it is to get from Rutland to Atlee High School.

    YHC’s plan today was to do the Iron PAX Challenge which was going to be very difficult, but when Spit was unable to make it with his cinder blocks, YHC used plan #2.

    Great job to all PAX members today.  We moved around quite a bit and all PAX members performed beyond expectations.  The Eight Minutes of Agony is always challenging.  As pointed out by Yard Sale, Mumblechatter was non-existent.  Was this because of the difficulty of the task or no Lab Rat in attendance?

    It was a pleasure to lead today.

    Gotta Run!

    Phonics

    ANNOUNCEMENTS
    • See Yardsale for Atlee Athletics season passes
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

  • “Any Questions?” “…why…”

    Eight young gentlemen showed up ready to take on another Tuesday, only to find that they had no fearless leader. Not to be undone by this captain-less ship, a hot potato Q was called. Here’s what YHC can remember:

    LOOSE GOOSE

    COP: invisible jump rope, Russian soldiers, kickbacks, LBCs. Mosey across parking lot for curb crawls (merkin escalator 1-11 on each end). You vs. You in deciding to crawl bear on return trip or turn around.

    GARBAGE PLATE

    Parking-lot-tracers-meet-indian-runs: Each man holding plank in a parking spot, last man runs tracers to the front. Continue across until PAX is all on the wall @ People’s Chair. Back across to finish up.

    FLANGE

    Partners: 100 donkey kicks, 200 LBCs, 300 side straddle hops. One man running the hill while other working on the numbers.

    Mosey to Jerkin Gym, for escalating sets: 6,7,8

    MR HOLLAND

    Mosey to Heartbreak Ridge. Time was short, so PAX had to fit in as much as possible! Partners, then partners form groups of 4. One team partner carries up HBR, other team @ bottom for PLTs. Switch until you’ve done everything, time permitting.

    Mosey to flag, numbers, names, ‘nouncements.

    YHC has little by way of sentimentality or snark this morning. Way to work, men – and well done on all the impromptu beatdowns from each Q.

    YNWA

  • Why are Overhead Claps so hard

    8 faithful hit the gloom and the humidity head on for a beatdown at NoToll.  The PAX was expecting Sugar Sock but he is sick and requested a sub for the day so YHC was happy to step up.

    Mosey to the field for a warm up of DQ, Helicopters, IW, Annie, LBC.

    To the end line for a Quarter Pounder (abs) – Run to 25, do 25 WWI, Backward to the start, To the 50, 50 Box Cutters, Backward to start, to the 75, 75 Freddie Mercuries, Backward to start, to the 100, 100 Flutter Kicks, Backward to start.

    Catch me if you can – P1 5 burpees run to catch P2, P2 bear crawl – swap for the length of the field.  Repeato with lunges.

    Quarter Pounder #2 (arms) – 25 Hand Release Merkins, 50 Alternating Shoulder Taps, 75 Carolina Dry Docks, 100 Overhead Claps

    Back to the basketball courts for Suicide Ladders – run to foul line, do 5 American Hammers at the baseline, increase by 5 each time you hit the baseline, 5, 10, 15, 20.  Repeat with merkins and Monkey Humpers

    Mary – Dollies, APD, 1-leg APD, Rosalitas

    DK and Olivander had some good discussion, that YHC mostly missed, about life across the pond now that DK is back from a 3 week trip to sunny England.  Beaker is back and hitting it hard, even when 2/3 of the New Market crew bails on him early in the morning.  Wanted to try a flying EH on the couple with the toddler in the stroller at 540 am but we held off.  The all arms QP was tough and 100 OH claps after the 75 CDD was a killer.  Thanks for sticking with it guys.  Next time QP #3 will be legs but after a couple days of running YHC wanted to save the legs.

    Great to get in a good sweat and some fellowship this morning.

    Announcements

    • Labor Day at 3 Lakes Park, 7 am – Northern VA, North side, somewhere in that direction
    • F3 RVA 4 year anniversary – Sept 22 @ Dogpile
    • BRR/HDHH at TYA’s wednesday

  • The Whole Fist

    A naughty 19 descended upon UR commons to tackle copious hills.  4, 5 and 6 milers covered similar routes extending up to Three Chopt and back.  The route was a familiar one but no less forgiving.  Great work by all.

    Announcements:

    • TClaps to Bootleg and Pipeline for their recent completion of a half-marathon.  Way to go fellas!
    • Labor Day convergence at 3-Lakes park.  See Lab Rat for directions.  Best start preparing for the long drive to North East Henrico county.
    • Wednesday Hill Run (at Hillcrest) followed by get together at TYAs for some pre-BRR banter.  All are welcome.

    Saab abides

  • Tomato Bro Code (sort of)

    4 Runners and 2 Ruckers arrived at Atlee high school for the finally bro code run of the summer (or so we thought).

    This how it went down:

    ROUTES 

    Ruckers – Completed their normal route out to Honey Meadow and back for about 3 miles

    Runners – Bridge is not completed so time for a new route. Leave the school head left onto Atlee Station, up and over the bridge left onto Barnfield Ln, left onto Rutlandshire Dr, right onto Combs Dr, Right onto Cool Spring Rd, Left into Cool Springs West, take a loop around the subdivision, head across Cool Spring Rd onto Hughesland Rd.

    At this point we ran into some other F3 brothers that live in Rutland that have their own neighborhood run so we joined their PAX. Turn around on Hughesland Rd, Right onto Nolanwood Dr, Left onto Crestland Dr.

    Then we hit the paved trail which leads us back into Cool Spring West. Did a loop on the trail then split off from the Rutland crew and headed right onto Cool Spring Rd. Back over the bridge to complete 5.5 miles and a little overtime run of 51 minutes

    MOLESKIN

    Well this wasn’t YHC orginal plan for the run but sure did enjoyed it. Glad to have Honey Do out in Daville once. We will see you again on Friday from the sounds of it.

    The plan was to have a Bro Code run today but Lab Rat’s fresh leg and Phonics pushing the pace, the run became a little longer and a little faster than what YHC had anticipate.

    It was good to run with the Rutland crew for a little bit. This maybe become a regular things on Mondays (we will have to see).

    Mumble chatter seemed to focus around the upcoming convergences and some of the PAX stories from recently tour stops. Also unanimous decision has been made to plan to stop by Bojangles for some BoBerry biscuits next time.

    ANNOUNCEMENTS
    • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
    • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

    SPIT ON THAT!!

  • Football season is almost upon us

    12 athletic behemoth PAX and the Fireman showed up to witness the Fireman’s second q on a low 70s humid morning.

    Even though I am a Jets fan, I am excited about football season coming upon us in 6 days for college and 10 for NFL.  Our exercise routine went a little something like this:

    Warm up:  In honor of Spinal Tap, 11 Don quixotes, 11 helicopters; then 20 Side Straddle hops, 20 Freddie Mercurys and 10 forward arm circles and 10 backward arm circles.

    First exercise:  Mosey to parking lot at corner of ridge and forest, partner one lunges with the partner 2 does 5 burpees, partner 2 catches up to partner 1 and they switch.  Probably ended up doing 35-45 burpees unless you are Splinter and Jack Sparrow whose strides are super long; they probably did 20-30 burpees.

    Second exercise:  Mosey to adjacent parking lot.  Bear crawl from one corner to the next corner, jog to next corner, 16 WWIIs, bear crawl to next corner, jog to next corner, 16 Merkins.  Repeato with backward crabwalks (or since I wasn’t clear on direction choose some form of crabwalk, do 32 LBCs and 32 jump squats).

    Third exercise:  Mosey around adjacent neighborhood with a friendly somewhat dark jog (SilverSpring road to Spottswood to forest, first right to intersection).  Year NFL founded was according to wiki: 1920.   Run to end of culdesac, 19 merkins, run backwards back, 19 more merkins.  Repeato with 20 2 count mountain climbers.  then repeat with partner wheelbarrows.

    Fourth exercise:  Mosey back to Tuckahoe and do 100 combined partner leg tosses

    Lastly:  Kubota took over with a merkin ring of fire (or Mary).

    Announcements:  Puppy pile went really well last Saturday.  Looking for a date in September with only limited conflicts.

    Labor Day convergence.  Admittedly, I missed the other announcements but I think there is a big race at forest Hill Park in October.

    I closed the group in prayer.

    General Musings:  I mentioned to the group to try to not make puppy pile on 9/29 because of the Penn State/Ohio State game to which the response was “Is the game in the morning?” and I said “no” but neglected to tell them I would be in Pennsylvania for the game so while I am tailgating and getting fat, by all means have puppy pile.

    Warmest Regards, the Fireman

     

  • A Batteau Potato

    7 strong posted for a Monday morning beatdown and here is how it went down.

    Swirly :  SSH’s Helicopters, Windmills, IW’s,

    Monkey bars :  3 sets of 5 over hand pull ups – 10 incline merkins 15 dips   – 3sets 5 chin ups – 10 decline merkins – 15 sit ups .

    Hardywood: 4 corners : 5 burpees – 5 burpees 10 hand release merkins – 5 burpees 10 hand release merkins 15 WWII’s – 5 burpees 10 hand release merkins 15 WWII’s 20 squats.  3 sets of 10 partner incline situps.

    ABBA:  sprint up hill touch tree – 5 times – 1 round clock work merkins – 1 round clock work LBC’s

    Swirly : Indian run back to the flag.

    Goldberg : Curb crawl – 3 incline merkins 5 dips 3 times – Mary – LBC’s, APD’s, American Hammers.

    Hope I remembered this right fella’s – solid workout – great way to start the week.

    Things to remember : Labor day convergence – 7AM 3 lakes park – Sept 22nd 4 year anniversary @ dogpile 6am regular work out then a fun run after 🙂 teams of 4 I hear not sure if it’s by nano region or not see Phonics ..CSAP in October ..

    See y’all in the gloom…

  • Where’d Who Go

    The humidity came back for the start of the work week and the 5 men at River Run.  5 miles route for all, or so we thought.  The route is into Tarrington and up the hill to Robious, back down the hill and do the Ashwell loop.

    When YHC and Olivander decided to add an extra turn we thought we saw Singer starting around the loop, apparently this was not him.  Ran into Gumbo and Honeymoon who thought Singer was behind them so YHC and Olivander circled back to find Singer.  After a couple hills and no Singer we turned around and headed back to the AO.  Singer found us in his car and let us know that the man we saw was A) obviously not him and B) he had taken a different route back to the AO.  No worries, everyone got back safely and Olivander and YHC got a little extra mileage in, with a great push at the end too.

    This was Olivander’s first time at River Run and the hills of Tarrington.  It’s no BRR but it’s decent prep for the hills there. Hope you make it back out again soon. Due to the extra mileage the COT was missing a couple PAX, TClaps to Gumbo for sticking around and waiting for us, also for doing Freddie Mercuries as we rolled into the parking lot.

    Announcements:

    Labor Day Convergence – Three Lakes Park – 7am – See Pre-Blast or Spit for more info

    F3 RVA 4 year anniversary Convergence – Sept 22 at Dogwood Dell – 6 am workout, 7 am Race

    CSAUP – October 20 – plan to run a little or a lot – you against you

     

  • Offshore goes Off Road at Off the Books

    2 BRR preppers, 1 summer tourist hit Off the Books on a cool Sunday morning.  The route started as the typical Mines route but YHC wanted to check out a new path and we ended up finding a hidden path that led to the back of SOT.  At Honeymoon’s suggestion we headed into Salisbury and latched on to a route that Offshore found familiar from the Century Classic.  Although he didn’t run it Offshore remembered the stretch of the Twin Team to SOT route that Lab Rat and others ran.  He was also able to find the point where Lab Rat found the magic portal that skipped him to the end of the leg.

    A nice cool morning on the patio of Urban Farmhouse after the run.  Recovery beers for BRR, Honeymoon has some ideas.

    Great run, excellent fellowship, thanks for joining us Offshore.

  • Breaking Bread with 2.0s

    Gumbo and his 2.1 and 2.2 (Redbird and Snare) and two 2.0 friends filled up the Gumbo-mobile with Chicken Fiesta and headed to The Daily Planet to “break bread” with the folks there.  We dished out some delicious rotisserie chicken, rice, salad and, of course, some fried Yuca.  It was a great time.  The 2.0s all took orders, served plates of food, and engaged in great conversation.

    Just like the first time I Q’d Breaking Bread, this is a wonderful opportunity for 2nd F and 3rd F and to meet and share some food and fellowship with some great folks who have hit a rough patch.  One woman tonight got sick and had to have heart surgery.  Throughout the process she was hospitalized for about six weeks and ended up losing her apartment.  Talk about being kicked when you are down.

    It turns out that another couple from Grove Ave Baptist Church came tonight and brought Domino’s pizza, so there was a lot of food to go around, but the Chicken Fiesta was hit.  The patients were extremely thankful – it sounds like last Sunday was quite the opposite – not enough food to really make a meal.  But, they got creative.

    Certainly makes you feel grateful for all the many blessings we have been given.  I encourage any of you who have not posted to a Breaking Bread to look at your calendar and try to block out a few hours on the last Sunday of one of the upcoming months.  So worth it.  You will get more than you give.

    See you in the gloom, brothers.

    No More Gumbo For You!