Category: Richmond, VA

  • Dirt Church, All Ages Edition…

    Five riders, from age eleven to sixty-two,  rocked out this morning’s singletrack-heavy Dirt Church ride.

    Profit was running a little late but the rest took the gravel warm up to meet him at the top of the trailhead.  In just a few minutes, we figured out that Crikey wasn’t gonna get dropped despite the 140mm cranks, and with all five of us together, it was time to get rad.

    Blue Jay Way is a downhill, super-jumpy, twisty trail second only to Corkscrew in technicality and sketchiness at speed, so naturally, we went that way.  Shakedown’s full-rigid Bianchi is about as old as Pullout, but he rocked it like a champ and his 2.0 definitely proved to “have a little rad in him” as advertised in the pre-ride group text.  BJW dumps into the head of Sunsetter and after casually clearing all of that flowy trail, we said our goodbyes to the time-constrained.

    Pullout, Profit and YHC scampered up Bell Return at a good clip.  In fact, we rode the whole rest of the ride at a good clip.  My Strava feed says four new PR’s.  After Bell Return, we bombed Blueberry Hill with Pullout picking out the lines.  Blueberry is a flow trail down and up, and in perfect shape (like it was today} can be taken at Mach two without worry.  So we did that.

    Once back to the top, Profit rolled to his convenient parking spot.  Pullout and YHC railed Blue Jay for a final quad workout and yep… another PR.  I was pretty much on the rivet for all of it, and this trail is straight up thrilling at speed.  Pretty sure the younger man had something left in the tank afterward, but I was toast.

    Can’t wait to ride this again.

     

  • Sunday BRR prep Run Day

    4 BRR aspirants gathered for a late summer training run.

    7mi trail run – Olivander, TYA

    Mayo Bridge / Forest Hills route:  9.5 mi Gomer Pyle. 12mi extra credit Saab.

    ETs for 2nd F

     

    NMS

    Beautiful day for a run and a preview of better weather to come.

    We all decided that with the BRR less than two weeks out we need to take advantage of the training opportunity.

    On the Mayo bridge route there are some detours. Over Saab’s mild objection YHC wanted to recon the blown out part of Riverside and see if it has improved yet. It’s still blown out and deep enough that it swallows a full size excavator. Saab did not want to add “construction equipment scramble” nor my other pastime of “lets explore the local population’s tolerance for runners on their property” to the run so we backtracked a bit. All apologies Saab, and thanks for the company. We split at Maymont and Saab did the loop around the perimeter of Byrd Park and some Love Hill repeats.  YHC likes the Mayo route as a prep for BRR, closer to the variation of the race without the stops and hazards on the trail.

    TYA and Olivander can comment on their route.

    Get your miles in boys!

  • A Kotter, an FNG, and nameless UAs

    YHC left Northside Richmond for Greater Short Pump this morning under a clear sky and with cool temperatures.  A PAX of four posted under these ideal conditions.  No F3 tourists this morning and several Unexcused Absences but fun was had nevertheless.

    The Thang:  Startup COP in the parking lot with 25 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Merkins, 25 x LBCs, and 15 x Arm Circles (big and small and forward and back).  We moseyed to the nearby bleachers for Lindsays – starting with 30 x Squats and 10 x Incline Merkins and working through changes of 5 reps each round to finish with 10 x Squats and 30 x Incline Merkins.

    Longer mosey over to the Middle School bus awning are for a rotation of 5 sets of Burpees, Donkey Kicks, and Pole Smokers.  Complete 5 to 10 Burpees on the grass or sidewalk, rest briefly while moving to the school wall for 15 to 20 Donkey Kicks, and rest briefly while moving to the bus pavilion for 15 to 20 Pole Smokers.

    In roughly the same place, we completed a Quadruple Check with People’s Chair, Box Cutters, Elbow Planks, and a run around the grassy triangle near the school.

    Head back to the parking lot with one PAX member running ahead about 8 seconds / 16 paces and completing 10 Carolina Dry Docks.  The remaining PAX members Lunge Walk towards the advancing member until the Dry Docks are completed and then the remaining members jog to the solo guy.  Rotate through twice.

    Brief stretching on the pavement.  COT with Namerama and Numberama and YHC took us out.

    NMS:  Good to see Krü in the parking lot when YHC arrived.  Hadn’t seen Krü in a while, but he’d headlocked his friend and fellow former Northsider Greg to attend this morning.  Greg got a shiny F3 name – see the heading.  Good to see my buddy J’ville, too.  Missed seeing our GridIron regulars and our tourists.

  • The Iron PAX Cinder Block Party

    16 Non PuppyPiler, arrived at another glorious sunny and 70 morning in RVA for a Saturday edition of the Iron PAX challenge.

    The coupons were dropped off, the Giant Weinke was written, and the shovel flag was planted in its normal hole.

    This is how it went down:

    Slaughter Start – 10 Burpees OYO

    Mosey down the road to the center on the opposite side of the Carillon

    COP (ALL IC)

    SSH, DQ, Helicopters, LBC’s, Merkins, Arm Circles

    Mosey to the field in front of the Carrillon. The PAX found coupons waiting for them

    THANG

    Week 3 Iron PAX Challenge (As many reps as possible in 30 mins)

    15 Burpees Block Jump Overs
    50 Hand Release Merkins
    Broad jump 10 yards out and 10 yards back

    14 Burpees BJO’s
    50 Goblet Squats
    Broad jump 10 yards out and 10 yards back

    13 Burpees BJO’s
    50 LegRaises w/Coupon in arms extended ChestPress position
    Broad jump 10 yards out and 10 yards back

    Rinse and Repeat sets until time is called but start with 12 Burpees BJO’s, then 11, and so on.

    Some More Coupon Fun

    25 Flutter Kick Press, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

    25 Swings w/Coupon, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

    25 Coupon Burpees (audible called around 20ish), Sprint 25 yards out and 25 yards back

    Mosey back to SF with Coupons in hand

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Wow what a morning! The Iron PAX challenge was a really doozy this week. YHC has been taking on this challenge week after week but really has been the only one in RVA to do. Not after today!

    YHC arrived early to step up then headed to normal meeting spot around 5:50 to find Swirly (of course) and Gomer Pyle the only two waiting. Since today was also Puppy Pile, YHC was expecting a lite PAX. Still a PAX of 16 is a solid number including a guest appearance by OBT. It’s always great to have him join us.

    The mumble chatter was it’s normal self during the COP but seem to drop off during the challenge. YHC wonders why? 🙂 This also will probably be the closest you will ever get to Saab participating in a kettle bell workout. Mission accomplishment.

    The Giant Weinke was a must today. YHC even had to check it from time to time.

    YHC enjoyed Bleeders version of a “Helix squat” but placing his coupon upright and sitting on it. The rest of the PAX seemed to get a good laugh from that as well.

    Welcome to our FNG Whatley! We got another dentist in the PAX. Hope to have you back again soon!

    TClaps go out to Hardywood, Goldberg, and Posh for double dipping today.

    ANNOUNCEMENTS
    • If you kept your reps counts and would like see you stand this week with F3 Nation on the challenge go https://f3greenwood.com/
    • 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!!

  • “As It Turns Out, I Can Keep up With a 4 Year Old”

    It is late in the month, it is 7:05am on a Saturday, and we were at Dogwood Dell…that can only mean one thing, it’s PUPPYPILE! We wake up our 2.0s a little earlier than normal (especially on a Saturday) and battle the gloom for a 55 minute beatdown, of a bunch of kids between 4 and 16. A total of 34 as it turns out.

    MARV had the Q, admittedly, his first Q in a long, long time. Between LockJaw scheduling Carrillon runs on a weekly basis on Friday and just general laziness, MARV has been pretty much freeloading on the PAX over the past few, um, years. But nothing motivates MARV like youth sports, so count me in to lead PUPPYPILE when needed.

    The Thang:

    It was good to see the 6am DOGPILE-ers show up with cinder blocks. The Q had a thought to grab the blocks and try his luck with the 2.0s and 15lb cement blocks…but decided against it. Meanwhile, a 7:05am tip of the hat to the guys who were up at 6 on a Saturday and got to carry bricks.

    Moseyed to the grass circle just east of the Carrilon.
    Twelve Side Straddle Hops
    Eight Donald Quixotes
    Ten Helicopters
    Ten Hillbillies
    Three Burpees
    15 arm circles forward
    15 arm circles backward
    Five Mercans
    Ten two count LBCs

    Off to a good start!

    Then we all went to the outer circle for “Hot Potato Animal Walks”

    Sippy–Bear Crawl to the Center
    Fudd – Crabwalk to the Center
    Vinnie — Lion Lunge to the Center
    Rosie — Alligator Walk (no fun)
    Unnamed — Snake Walk (equally no fun)

    Moseyed to the stage behind the Carrillon for a game of 2.0s vs OG Hide and Seek.
    2.0s do 15 Side Straddle Hops while the OGs go out and hide behind a tree. While hiding, the OGs have to do copper head squats. Shout out to Sippy…found a good spot behind a tree that eluded 2.0s Blue Collar and Tyson. We had to go as a group to find him. Switched it up to have the 2.0s go find dad.

    Moseyed to the front of the Carrillon for a little triple check. Not a big triple check, mind you, but a little one. First person ran around the fencing around the Carrillon (from Hardywood: “I’m looking forward to getting the Carrillon back.” Yes you, and all of RVA, Wood). 2nd person was spelling their last school attended with straight legs (overheard “how do you spell Hard Knocks?”) 3rd person does SSHops.

    Introduced our 2.0s to the Indigenous Person run around the Carrillon field.

    The broke the old standby “Bearcrawl/Crabwalk Sharks and Minnows”. For those scoring at home, it has been six months since the grass has been mowed at the Carrillon. We actually lost two 2.0s in the grass over the course of the workout, including the first round of Sharks and Minnows.

    Back to the flag for a three minute round of Burpee Shuffling. Shout out to The Wonderer for calling out the three burpee shuffle.

    Closing word from MARV then many off to Elwood Thompsons.

    It was fitting to do the 2.0 workouts as the Little League World Series is concluding this weekend. There are some fabulous sporting events throughout the year…from the Super Bowl to the Final Four to The Masters…every couple of years we get the Olympics. You can have all of those, I’ll take the Little League World Series any day. The MARVinsons are good for about 30 hours of Little League baseball watching for the 10 or so days that it is on. I can’t tell you how flat out good these 12 & 13 year olds are. Maybe it is because it comes at the end of a baseball filled summer, maybe because I have an 11 & 8yo, or maybe because there’s so much junk you have to sift through these days in the world of sports…but my eyes get consistently sweaty through the tournament in Williamsport. I encourage you to take your afternoon tomorrow to watch the final game.

    We’ll pinpoint a September date for the next PUPPYPILE sometime soon. No matter when it is, count me in.

  • Finally, P-trap found at CM AO – Sewer Gas problem solved

    Five strong bucks followed White deer to the CM parking lot
    A gentle warm up included  25 Side straddle hops, 20 helicopters,  10arm circles, 20 don  Quixote’s, 20 merkins, 10 crab cakes, 10 burpees, series of boat & canoe,
    WD kept it right on the tarmac for the following:
    20 Two arm swings
    20 Single arm swings then alternate
    20 right hand snatches then alternate
    10 right hand lateral swings then alternate
    10 Windmills both arms
    20 High pulls
    10 halos each direction
    10 Plank pull through both sides
    20 Over head pulls
    20 KB heels to heaven
    KB carry over school bus canopy for KB triple check
    First man ran to end of bus canopy and back
    Second – sit and presses, Third – alternating lawn mower pulls
    Carry KB back over to start point for 10 burpees
    Chum Bucket gave us a  good 5 minutes of cool down stretches
    COT with YHC took  us out
    Welcome  Swiper, for your first time at Circus Maximus  and welcome back Ponch.  Thanks for bringing  our new FNG P-trap to the circus. P-trap is in the plumbing business, we can surely put a good P-trap to use on Thursday mornings.
    As always, good to see some new faces join the circus loop  over this summer.  Solid work by all, hope the old WD got your blood pumping.
    Just remember  this joyfully  “pronking” white deer is guaranteed to make you smile and your day better!

  • Gumbo Hits Dingers

     

    Nine stalwarts and Lab Rat posted for one final summer activity. Darkness be damned. Here we go:

    COP: Willie Mays Hayes x 10 / Helicopters 10 / 5 burpees OYO/ Dead (Dying) Cockroaches 15 / LBCs 20

    THANG: Cleveland Indians Run around bus circle and over to baseball field.

    Baseball Workout – Part I: 1st Base: 10 burpees 2nd Base: 20 merkins 3rd Base: 30 American Hammers (2-count – is there any other kind) Home Plate: 40 WWIIs

    Start at HP – 1 burpee. Run to 1st. 10 burpees. Back to Home Plate. 1 burpee. Run back to 1st. 10 burpees. Run to 2nd. 20 merkins. Repeato until all bases are touched.

    Baseball Workout – Part II: Home Plate: Hold Plank (3 minutes) Crabwalk to 1st base. 1st Base: Dollies (3 minutes). Lunges to 2nd base. 2nd Base: Arm Claps (3 minutes). Bear crawl to 3rd base. 3rd Base: High knees (3 minutes).

    Baseball Workout – Part III: Wiffle Ball: Each person sees six pitches (in theory. More on that in a minute). After six swings, batter calls out an exercises x 6. Mostly burpees ensued. Lab Rat was happy.

    Back to the Flag / Mary: Merkins Ring of Fire (5). Werkins. HR Merkins. Merkins. Wider Werkins. One arm Merkins. Knuckle Merkins. Diamond Merkins. Diamond Knuckle Merkins.

    YHC took us out.

    Announcements: Puppy Pile tomorrow 7:05. Breaking Bread Sunday – see Gumbo to assist. Convergence Labor Day 3 Lakes Park. 7:00. Four year F3RVA Dogpile – 9/22

    NMS: YHC decided to try the baseball workout one more time before it got dark. Fail – sorta. When I pulled into BW at 5:10, it was flat out dark. Stars were everywhere. Cones were planted in what YHC hoped was close to a regular field configuration. 5:29 all but one were ready to get beat. 5:30.30 – a DK sighting. Don’t mind the handicapped space, it’s early. No problem. Some thought they were there to play wiffle ball – apologies to Lab Rat. Not at all. Others knew what was happening. They’d done it before yet still came back.

    Lots of mumble chatter to start the day. Zippy during the main course. WARNING: core muscle exercises invite extra barking spiders. Stay low. Hope it wafts over you.

    Once the bases emptied, it was time for some modified wiffle ball. YHC had Buttermaker go first. What a gracious host. The man was an FNG yesterday, posted again today, and had to hit in absolute dark. Way to be a team player, and way to post back to back to start off your F3 career.

    As always, Lab Rat has comments, and Gumbo hits dingers. Oh, and DK left early to make up for arriving late. The rarely seen double LIFO. Think grainy Big Foot photos. Supposedly we did 105 burpees. Solid.

    -Res Ipsa Loquitur, The Beatdown Speaks for Itself

     

     

  • Does walking count?

    15 Davillians and 3 men completing the summer challenge descended on The Creek to try and break a sweat on a beautiful and cool morning.  Here’s how it went down.

    COP

    15 SSH     15 Don Quixotes      15 invisible jump ropes      15 arm circles (10 small, 5 big, reverso)

    15 imperial walkers

    Mosey to bell tower

    Bear crawl to first curb, ABC’s,  bear crawl to second curb, 15 angle grinders, bear crawl to basketball goal, 15 4×4’s, Al Gore for 6.

    Mosey to  pavilion for triple check: one partner runs to road and back, the others do LBC’s and split jacks.

    Mosey back to parking lot for 11’s: Merkins and American hammers

    Mosey back to shovel flag for COT, YHC took us out

    NMS

    YHC and family leave today for our annual trip to Hershey, PA, for all things chocolate, so it was important to get in one last F3 workout.  Somehow YHC forgot how late he is up before every trip with last minute packing, and barely escaped the fartsack this morning.  Some members of the PAX seemed to have wished YHC had not shown up, as their was a lot of mumblechatter during 4×4’s, although the PAX powered through all of it well.  The 4×4’s and angle grinders were new to YHC and some of the PAX too–it’s always good to do something different.  YHC had planned ring of fire to wrap it up, and wanted the 2.0’s to contribute the exercises. so asked them for suggestions.  That’s when one of Mudface’s 2.0s asked “Does walking count?”  Mudface was so proud!

    Congrats to Rosie for finishing up the summer challenge, and YHC is unclear if Swiper and Offshore are done as well.

    Announcements:  Puppy pile tomorrow, 7 AM.  Labor Day Convergence at Three Lakes park, see preblast for details.

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

  • Minimalist Backblast

    Many Pax by foot and bike welcomed Fall weather to the RVA.  Despite Marv’s constant pleading to run the Carillon route, we elected a new Lockjaw route of a trapezoidal nature with several dog leg turns.

    It was great running with EF Hutton and Phonics – good company, conversation, and pace.

    Puppy Pile tomorrow – 7:05 – Carillon.  See Marv for details.  Bring your kids.

    Time to Taper,

    Lockjaw

  • Where the blacktop ends…

    21 Redwoods including one FNG came out to to enjoy this unusual cool summer morning and for YHC’s 45MOM VQ.

    This how it went down

    Slaughter Start – 10 Burpees OYO

    Mosey to the blacktop

    COP (ALL IC)

    SSH, DQ, Helicopters, HRM’s, LBC’s, Dying Cock Roach, Arm Circles

    THANG

    PLT – 3 set of 20 each

    Chaos Four Corners – In groups of 5; 4 of 5 mosey to start exercises at different corners. On YHC’s Q The 5th PAX member runs to the first corner and completed 20 reps of the exercises with 1st PAX member. The 2 PAX members then run to the 2nd corner and complete 20 of that exercise with the next PAX member. Rinse and Repeat till reaching the four corner. Exercises were: Squats, Heels to Heaven, LBC’s, Freddie Mercury’s.   All PAX completed 20 HRM’s at the end.

    Partner Carrier – Partner up, carrier partner to first corner then complete 10 Booyah Merkins, switch, rinse and repeat 10 Booyah Merkins at each corner.

    Partner Wheelbarrows – Partner up (some new), wheelbarrow across the blacktop (switch when needed) and complete 10 PLT each. Wheelbarrow back and complete 20 PLT each. Rinse and Repeat

    Captain Thor – 1:4 ratio rep increase. Complete 1 WWII situp and 4 American Hammers, mosey across the blacktop, complete 2 and 8. Rinse and Repeat till 10:40 (on in this case when YHC called time)

    Mosey back to the SF

    1 MOM – 10 Merkins IC

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC has had the great opportunity to become a regular at 45 MOM since the start of the summer and with a schedule change, he plans to keep that going move forward. It’s hard to believe after being apart of F3 for 2 1/2 years, YHC had never Q’ed 45 MOM. The Carpenter always calks Dogpile the “Superbowl” of F3. If that is the case 45 MOM would have to be the conference championship.

    The plan of the day? Don’t leave the blacktop. Plan successful! Things got started with what seemed to be a very quiet COP. With no Saab or Lab Rat that would make sense. Before starting the Chaos Four Corner, YHC ask them PAX to listen up since this one would need a little explanation. Of course there was a lot of mumble chatter but for the most part the PAX seemed to listen.

    Everyone seem to be fired up today. YHC didn’t think we would get halfway through Captain Thor before calling them. Hardywood and Swirly nearly finished it.

    Welcome to the PAX Buttermaker! His name comes from the fact that his is a “all in” little league coach. Hope to see you again soon.

    SPIT ON THAT!!