Category: Richmond, VA

  • Maybe I shoulda taken that left at Albequerque?

    Six F3 brothers made the inaugural “Hey, it’s a thing” edition of Dirt Church, and three other fellers joined along.  It was kind of a sh*t show at first, and I’m blaming the Q.

    Huh?  What?  We did an excellent job of being prepped and ready for the 0800 rollout.  Profit brought a spare bike to be demo’ed by Graham, who attends real Church with Profit, and is/was on the fence about buying a new MTB.  And three minutes into the ride, we picked up the Blackburns (Robert Senior and Robert Junior) whom YHC knows from his days as a rowdy BMXican.  Excellent dudes and excellent riders.  So nine began the proper ride together.  The plan was to start with gravel and then Sunsetter and do the regular DC route, but the Q committed a mortal sin and lost track of some of the PAX, and soon found some had fallen back before an important turn.  Two were dispatched to go looking and some calls were placed to find out that Profit was a Boy Scout and had a map that put his group where they shoulda been the whole time.  But the rest ended up bobbing when they should’ve been weaving and two groups were made of the one, at least at first.  We all did reassemble soon enough at the center of the Swift Creek Trails.

    Eight** did all ride Blueberry Hill descent together and every one of us smiled.  I am certain of this, since I took a poll.

    The terribly fit (Jenny Craig, Pullout, and younger Robert) were dismissed to climb Blueberry Return at their own pace (expected to be Mach two) while the older men ascended like mortals.  It was agreed that this may be the best trail in the Park, since the “Down” park kicks butt and the “Up” part doesn’t suck.  Somewhere up the hill, Robert’s massive power output proved to be too much for his chain, so we left him and his dad to affect repairs, and probably ride another twenty miles together.  The rest of us got up and out, since some had another Service to attend.  Couple guys left via Courthouse Road so as not to be sneaking in during the sermon, and the last four finished together,  taking the very rad BlueJay Way and Corkscrew to the bottom of the gravel hill… back to the car just under two hours since rolling.

    We may need to tweak Dirt Church’s start time a bit.  Maybe 0730 to accommodate the riders who have time constraints?  Either way, next time the Q will know where his boys are the whole time.

    **Clavin bailed after the Bell Lap climb, and we pray his wrists recovery quickly.

  • OTB is in the books

    A Solo Summer tour traveler came out to run. Yhc had no idea where he was going so did some coal field to midlothian loops and tried not to get lost. Check this one off the challenge list.

  • Pre-Sabbatical Red Pill

    YHC wanted a grade A beatdown in anticipation of my upcoming vacation sabbatical.  The PAX was on the unfortunate receiving end of YHC personal torture.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 15 DQ
      • 10 2x merkins
      • 25 2x LBC
      • 10 scorpion kicks
      • 15 arm circles – 10 small/5 big, forwards and backwards
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APD OYO
    • Mosey to the pickle ball courts for partner wheelbarrows of 15 yards, followed by 10 decline merkins; rinse and repeat 4x
    • Mosey to the volleyball courts for 5 suicides
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey to the grass practice field for a triple check
      • Run length of field and back
      • WWII sit-ups
      • Copperhead squats
    • Mosey to bleachers for 3x 25 bench kicks
    • Mosey back to the parking lot for COT with YHC taking us out

    Welcome to FNG Baby Back.  Solid work for a virgin post.  Also, t-claps to Lab Rat for sacrificing his beloved Dog Pile PAX for a Saturday post at Gridiron.  Good to be with you brother, and no need to fear, the backblast is up and it is timely.  There is proof that this beatdown happened.

    YHC enjoyed the fellowship of Einstein’s after the beatdown.  Going off the grid for a 9 day trip out West, so will miss the PAX.  I also do not look forward to returning after limited core work while in Wyoming.  Gridiron in 2 weeks will be a rude awakening.

    Remember the Labor convergence.  Pre-blast is posted.  See everyone there.

    Until then, God is good all the time!

    Attila

  • An open Dogpile Q !

    26 strong posted for a Dogpile beatdown this morning and here is how it went down.

    Warm up’s in the Amp Theatre : SSH’s, Helicopters, Windmills, IW’s, LBC’s Flutter Kicks

    Up the steps :  incline merkins and SSH’s at each step – add 1 each step to the top 1-18.

    Pole Smoker Indian Run : 4 pole smokers then run to the end of the line while pax does flutter kicks, 6 inches, and Freddy mercury.

    Indian Run to the Rusty Cage.

    Rusty Cage : Partner up : 10 Dips, 7 Jerkins = 3 sets – 5 overhead pull ups and 5 chin ups = 3 sets

    Love Hill :  Partner up Run to the gate and back to your partner doing – walk out merkins , Lunges , Broad jump Burpees  as a team to the top of the hill at the gate.

    Curb Crawl : 1-5 ladder and back down. Bear crawl to curb incline merkin crawl bear back decline merkin

    Burpee Shuffle : Pax shuffling feet – pax member calls out burpee pax does burpee all the way around the circle.

    Mary : Cross Leg Lifts – LBC’s and 6 inches.

    Mosy to the Flag.

    The Scoop: It has been a good while since YHC has had a Dogpile Q – and it was great to be back in the saddle. Thanks for letting me lead this morning pax.

    Circle K, K2, and Gomer Pyle were the first to show up to the AO this morning and I told them I had received a text from Upchuck Friday night asking – when exactly does Swirly show up for a Swirly Q?  Great question by the way. So if it;s a Dogpile Q I arrive 1hr before launch if it is at another AO during the week it is 30min before launch. One might ask why the hell does he do that ?  well this morning would be a great example as to why… So as Circle k, K2, and GP and I are all standing there talking in the gloom this dude walks up to us from the road. Now this dude has no shirt on has one eye closed, smells like a river rat, and is babbling about he’s lost needs directions to boulevard and the reason he cant seem to find his way is because he has some kind of  a stigmatism ? So K2 does great and moves further away and closer to us Circle K faces the dude and explains where he needs to go – GP side steps very quietly to check out what the dude is carrying behind his back and I stand facing him visualizing myself  bouncing this dude off the light pole( which is directly behind the dude ) a few times then GP grabbing him around the neck in a ranger choke hold  (lights out baby :)) and then  Circle K grabbing my shovel flag wacking this dude one more time for good measure – digging a hole – throwing the dude in and then us saying to K2 (nothing to see hear – you good? ok let;s Mosy) …. Yea well that all luckily did not happen the dude went on his way – the rest of the pax arrived and as Wilson and Honeymoon got out of the car asking each other who the Q was this morning they both said – must be Swirly look at him looks like he’s gonna go scale a tree – jeez…. (Yea I was a little fired up about the possibilities of what could have just happened a few minutes before 🙂 ) I really don’t like violence I’m just always on alert – I;m Swirly..  OK  And so the Q began and a great time was had by all. Starting out in the Amp Theatre was no joke – that will wake you up for sure followed by some nice ab work and a good mossy over to the cage where we smoked our arms. Love hill is always a crowd pleaser – those walk out merkins are brutal – i’d rather do polar bears at least you can move up the hill a bit faster…. By the time the curb crawl began most everyone’s arms were done – the burpee shuffle followed and to top it of a little Mary with a gut busting 6 inches at the end. Freaken great job guys – y’all are awesome – way to work !

    As always ET’s was a blast – great catching up – I don’t know about y”all but I left there singing – To all the girls I’ve loved before who traveled in and out my door – (Willie Nelson Baby) You had to be there – GP, Circle K, K2, EF Hutton, TYA are laughing right now and I bet are still singing that damn song in there heads – ok maybe not K2:)

    Enjoyed it fellas have a great rest of your weekend – thanks for taking us out GP, thanks for recording the pax list Circle K.

    See y’all in the gloom !

  • The Race Set Before Us….

    Warmorama: SSH ICx25, 10 Burpees, Imperial walkers IC x 20,

    The Thang:

    Hight knees, Butt Kickers to the Senior Center,Balls to the wall hold while all PAX 10 count 

    Crossovers right and Left, 25 OYO Squats, Duck walk, Lunges 

    Mosey back to the playground 

    5 Pull ups

    10 Push ups

    15 V ups

    20 Bobby Hurleys 

    25 Squats 

    Lap around the Senior center 

    Repeat

    The work was intended to be OYO and repeating. The lesson was as men we will be called to rinse and repeat the things that God has called us to. The problem is we judge our success by the man beside us instead of the obedience to the task in front of us. No one else runs your race. No one else is husband to your wife or father to your children. Look to your creator and father for your approval. So shake off the comparison trap and run your race. This is the beauty of F3. Everyone one of us is in different stages of our lives, at different fitness levels, and at different maturity levels but still the gloom welcomes all of us the same. Embrace the suck, show up, get better, and link arms with the HIM’s around you.

    Hebrews 12:1–2 (ESV)

    12 Therefore, since we are surrounded by so great a cloud of witnesses, let us also lay aside every weight, and sin which clings so closely, and let us run with endurance the race that is set before us, 2 looking to Jesus, the founder and perfecter of our faith, who for the joy that was set before him endured the cross, despising the shame, and is seated at the right hand of the throne of God.

    Mary: Plank 10 count circle, 20 IC Scissor kicks, 20 IC Freddy Mercurys, 15 IC Dyeing Cockroaches

     COT: Prayers for Brady’s lost dog, Cover Charge moving into a new house Monday 

    Announcement: BROLYMPICS October 27th 

    Strong work Everyone. Was a honor and privilege to Q the workout today. So grateful for F3 and the men that make it what it is. 

    Snickers OUT

  • The Summer Tour Continues – I think?

    Twelve warriors emerged on the grounds of New Highland Baptist Church for another Friday morning beatdown.  This is what occurred:

    Mosey around the church.

    COP

    • 5 Burpees OYO
    • Arm Circles – 10 big, 5 small IC then reverso
    • SSH – 20 IC
    • Helicopters – 10 IC
    • Don Quixote – 10 IC
    • High Knees – 10 IC
    • Backwards Lunges – 10 IC
    • Merkins – 10 IC
    • Angles Knee Jumps – 10 IC
    • Foot to Hand Mountain Climbers – 10 IC
    • LBCs – 20 IC
    • Sitting Freddie Mercuries – 20 IC
    • American Hammers – 20 IC

    Triple Sprints – In 3, one partner sprints about 40 yards, 2nd partner sprints back, and so on.  Once a sprint is completed, the PAX member does 5 burpees.  Each PAX member will do a total of 5 sprints and 25 burpees.  Once this has been completed, bear crawl to the middle.

    Mosey to Pavillion

    AMRAP – Rotate between the following exercises for 3 minutes

    • Round 1 – 5 One Leg Squats then rotate to other leg
    • Round 2 – 5 Upright Alabama Prom Date Dips // 5 Derkins

    Elevens – Rotating Elbow Planks and Mountain Climbers running about 30 yards in between the exercises.   (After first 3 completed the elevens, the exercise was stopped for time.

    Mosey to Parking Lot

    Plank-O-Rama  – All PAX would start in Plank Position

    • Carolina Dry Docks // Merkins – Rotate between exercises (10 IC)
    • Rotate to Side Plank and Hold – then drop hip and lift (10 IC)
    • Rotate to Back Plank and Hold – then do upright Alabama Prom Dates (10 IC)
    • Rotate to other side plank and hold – the drop hip and lift (10 IC)
    • Rotate back to front plank and hold – Carolina Dry Docks // Merkins – Rotate between exercises (10 IC)
    • Freddie Mercuries (20 IC)
    • 6 Inches  Hold while Q counts down from 30.
    • 5 Burpees OYO

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

    NMS

    As YHC was deciding which AO to attend in the morning, he noticed that no one had signed up to Q The Creek the next morning.  Because there was a good chance that Summer Tour participants would post at the Creek, YHC signed up.  At 5:30 AM, there were 12 Davillians and no Summer Tour participants.  With 2 more Fridays left before Labor Day, there should be several PAX members making there way north if the Summer Tour is still continuing.

    It was great Qing again at The Creek.  The Creek for 2 years consistently has the largest PAX in Mechanicsville.  It also has the largest amount of 2.0s in F3RVA.  Great effort from all the PAX members today.  Apologies must be given to Mudface for limiting the amount of running we did today.  YHC will try to increase the mileage next time he Qs The Creek.  It is always impressive Mudface the amount that your 2.0s post.  Well done!  Nice to meet you Flounder and thank you for explaining your nickname.  It was also nice seeing It has nothing to do with Animal House.  Nice to see you again Boom Boom.  Good luck with your 3rd year at The Institute.

    Announcements

    • August 25 – Puppy Pile
    • Labor Day – Convergence at Three Lakes Park.  See Pre-Blast.
    • ReeseStrong 5K – Postponed for a year.

    Gotta Run!

    Phonics

  • IronPax That Beach!!

    2 Warriors of the vaca, arrived at the sandy footsteps of their beach cottage to get this weeks Iron Pax Challenge.

    With Bells in hand this is how it went down:

    THANG

    Warmup – DQ, Helicopters, Arm Circles

    Week 2 Iron Pax Challenge – Premform as many reps as possible in 8 mins. After every 25 reps run 25 yds out and back (50 yds total). Rinse & Repeat until 8 mins is up. Rest 2 mins (no more, no less) between sets. Sets were as follows (ALL W/ KB):

    • Set 1 – Thrusters
    • Set 2 – Curls
    • Set 3 – Swings
    • Set 4 – ManMakers (aka KB Burpees)

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Since YHC decided last week he would be participating in this Iron Pax challenge, somehow this weeks challenge had to get done. YHC was able to talk his double respect father-in-law into posting. He took it lite manly join to make sure YHC had a witness to the reps completed.

    The PAX had the added challenge on running in the sand which everything can agree sucks (atleast it was only 50 yds at a time)

    SPIT ON THAT!!

  • PAX meet White Deer…

    A noble and mighty group of warriors clanged around some heavy metal in optimal conditions this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 invisible jump rope
      • 20 IW
      • 15 cherry pickers
      • 10 2x merkins
      • 15 crab cakes
      • 25 2x LBC
      • 15 Helicopters
      • 10 BOYO
    • Weighted carry towards the practice fields with a brief stop for a one-man triple check
      • 15 donkey kicks
      • Bear crawl across the walkway
      • 15 lawnmower pulls – each arm
    • Weighted carry to back to parking lot for 4 corners – 10, 15, 20, 25 reps at each corner, with weighted carry between stops
      • High pulls
      • Haloes
      • KB swings
      • Sit ‘n presses
      • Weighted squats
    • Mosey to the curb for 30 second AMRAPS
      • Heels to heaven (buoyed by KB)
      • Overhead pulls
      • Skull crushers
    • COT with YHC taking us out

    Welcome to Circus Maximus to our summer tourers.  In particular, congrats to Phonics and Kubota on completely their last leg, much admiration and definitely enjoyed your fellowship.  Speaking of which, summer tour participants meet White Deer.  I do not need to introduce you to him, as he simply wasted no time in talking at you, to you and through you.  Some of the hot air this week came from the orifice on his head as opposed to his backside.  Dare I say, his mumblechatter is legendary, but not representative of the rest of the PAX.  I hope you were entertained.  It is strictly for that purpose.

    Solid work by Johnsonville.  He continues to throw around 35 pounds with a vengeful energy.  T-claps!

    All in all, strong work from the PAX   Here is to soreness on Friday.  Otherwise, the Q failed.  God is good all the time!

    Attila

  • Honey Do and Honey Moon!

    2 lonely guys showed up for a hot potato Q.

    Mossy around the school for wram up activities.

    Light pole challenge

    Mossy to track for some activities and 4 – corners

    Overall some strong work and great to have a visitor from far!

    Sorry so short, work is really busy!!!

     

  • Sisyphus Strikes Again

    Two seasoned veterans did their best to defeat Twin Team Hill, with none but Persephone to witness this Sisyphean task.

    Sisyphus depicted on a black-figure amphora vase, with Persephone looking on

    Gumbo expected a leisurely solo run down by the river, until YHC rolled in at the stroke of 5:30 with the Q and a handful of cones & flower pots. We ran to the top of Twin Team, dropping markers along the way, and had a quick COP at the summit: SSH, DQ, Russian Soldiers, Freddie Mercury, hand-release merkins

    Then, the latest installment in hills & soul-crushing futility.

    Run to each cone/pot, perform the prescribed exercise, then return to the top of Twin Team. The five markers went something like this:

    • Bear Crawl back to summit
    • 25 derkins, run to top
    • 30 uphill WWIIs, run to top
    • 2 Man Triple Check: one man runs to previous cone & back, while the other performs an exercise (run to top @end)
      • mountain climbers
      • LBCs
      • alternate 10 merkins & hold plank for 10-count
    • 20 burpees, run to top

    Return to Bettie for numberama, name-o-rama, ‘nouce-a-rama.

    MOLESKIN: This is the third iteration of Sisyphus at Twin Team, and I think, the best one yet. The third time running on the triple check leg, knowing I was only coming down in order to go back up again, really drove home the mental element of this workout. Great to force yourself to dig a bit deeper when you think the well’s dry. Sisyphus will definitely make his return, and share with more of the PAX.

    YNWA