Category: Richmond, VA

  • Leftover Gumbo Warmed the Soul on the Frozen SOT Tundra

    8 SOJ regulars posted to SOT this morning maybe expecting slightly warmer temperatures, but once you cross through the gate toward the football field of broken dreams, you are always entering a dark polar vortex, and today was no different.  Today’s beatdown went like this:

    Mosey around the bus loop and back to the small parking lot to pick up McRib (new wheels but still LIFO) for COP, all IC, including:

    • SSHs x30
    • DQs x10
    • Helicopters x10
    • Imperial Walkers x15
    • Arm Circles x15 (10 small, 5 large) – forward and backward
    • Merkins x10
    • LBCs x20 (or so I think – the revving of bus engines made it hard to hear)

    THANG:

    Merkin/Jump Squat Lindsay’s on the track – mosey through the polar vortex to the track and form up at the near end to start the Lindsay’s with 30 Merkins and 10 Jump Squats – run around the track to the other end for 25 Merkins and 15 Jump Squats — continue around until finishing with 10 Merkins and 30 Jump Squats.

    Let’s Try These Proper Dora’s Again – mosey to basketball courts and partner up for proper dora’s (sort of).  The exercises were 1 Burpee, 2 WWII situps, 3 Merkins.  Complete 50 while taking turns running the length of the courts and back.

    1-minute Wall Plank – mosey to the side of the school and wall plank – starting in regular plank and moving to wall plank and back to regular plank continuously for 1 minute.

    Curb Lunge – Derivation of curb crawls but YHC’s shoulders were smoked by the merkins and planks so far, so forward lunge across to the other curb, perform 1 2-count ball dipper, backward lunge back, 2 2-ct ball dippers….up to 5 and back down to 1.

    ROF Rosie Style – mosey back to the flag and do the Rosie ROF – starting in Al Gore, drop for 10 merkins, hold plank, when it comes back around to you 10 more merkins and back to Al Gore.

    3 MOM, including:

    • Hello Dollies x15
    • Freddie Mercuries x15
    • American Hammers x10

    COT, Number-Rama, Name-a-Rama and YHC took us out

    Announcement — HDHH at Soon to be Marv’s tonight at 5:00.  https://backblasts.f3rva.org/2017/11/20/hdhh-weds-after-tgiving/

    NMS:

    Suffice it to say that the SOJers are tired of the November menu of Gumbo, but the PAX pushed through strong today.  YHC wasn’t satisfied with the last attempt at Proper Doras, so he brought it back….STILL SUCKED!  Burpees add to the misery nicely.

    Unofficial count of Merkins was 215 (assuming you did 1/2 of the merkins in the Proper Doras), individual counts may vary.

    Strong work men!  Thanks for letting me lead so much this month, it has been a pleasure.  I’m taking the show across the river to 45MOM tomorrow to close out November strong!

    No more Gumbo for you!

  • F3RVA Presents: Swirly’s First Annual Nutcrackle-er

    14 evergreens rose to the trumpet call this morning for a dose of culture and crushin’ it. Here’s how it went down.

    This year is the celebration of the 125th Anniversary of the Pyotr Ilyich Tchaikovsky’s The Nutcracker.  If you are an avid listener of the podcast and/or happened to be at Batteau two weeks ago, then you already know that F3RVA’s very own Swirly is a grand patron of the arts — particularly the Richmond Ballet’s acclaimed annual performance of this holiday classic.

    So, while the Richmond Ballet hosts their dress rehearsal this weekend, Swirly was rather disappointed to learn that he wouldn’t be able to attend to add his suggestions to the artistic director and choreographer this year. It turns out he had DOUBLE BOOKED himself by agreeing to do an Ultra Marathon with TYA. YHC saw this as his humble chance to recognize Swirly for his devotion to high culture and hopefully to put just a little more Sugar Plum Fairy dust in his step this weekend on the race course.

    THE STAHLBAUM HOUSE

    If the PAX gets a few beers into Swirly, he will go on and On and ON and ONNNN about the stagecraft of this scene, so there was no better place to start. The story begins in home of the Stahlbaum’s for a Christmas Party. 

    16 SSHs (IC)
    10 Don Saabotes (IC)
    A LIFO slaughter start to welcome Circle K of 20 merkins (OYO)
    10 Imperial Walkers (IC)
    30 LBCs (IC)
    20 more merkins (OYO)
    10 Nutcracker Soldiers (IC)

    THE PINE FOREST

    Mosey to the sunken lawn in front of the Carillon. Line up along the sidelines like a nutcracker army.

    Tim the Bears: Polar Bear Crawl to the other side. Al Gore. Polar Bear Crawl back. Al Gore.

    Lunging Bulgarian Ball Busters: 5 lunges forward, then two-count reverse lunge with a high-knee kick. LBBB over. Al Gore. LBBB back. Al Gore.

    TTB>LBBB: Tim the Bear over, LBBB back. Plank for the six.

    This is the scene where the Nutcracker becomes a human prince. YHC believes that Flipper and Saab became figurative “human princes” as YHC saw them express their empowerment to “Take Back The Night” thanks to those ballbusters.

    DROSSELMEYER’S CLOCK

    Drosselmeyer – a town councilman, toymaker and magician – is Clara’s godfather . In the ballet Clara falls asleep at midnight and while she’s falling asleep she sees him atop the clock as it strikes twelve.

    Mosey to the circle near the amphitheater.

    Using a lightpost as “12 O’Clock” Mouse King Crawl to 3 O’Clock on the clock face to do three burpees. Mouse King Crawl to 6 0’Clock to do six burpees. All the way around for nine and twelve to finish. Al Gore for the six.

    LAND OF SWEETS

    Mosey to the bottom of the amphitheater.

    Escalator Up: Do one 2-Count Russian Twist (AKA American Hammer) on every step and add one as you go up to 18.
    Escalator Down: Do 18 Cossack Dips (alternating single leg dips) on the way down to 1.

    Since the Land of Sweets turned out to be very salty, during tonight’s performance, the Cossack Dips were replaced by alternating Lieutenant Danilovs (Lt. Dans) or in the end most everyone except Flipper and Circle K (or Swirly or Bleeder?) ran out of time.

    ENCORE

    Mosey back to the flag for a two minutes of Mary encore, dealer’s choice.

    Swirly – Single Leg Lifts (IC 10 each leg)
    HoneyDo – Freddy Mercurys (IC 20)

    Number-rama. Name-a-rama. Sippy took us out.

    Announcements

    NMS

    Circle K is known to come in hot, but this morning he was molten. At his speed coming up the road as the PAX ran the other way, one might think he drove all the way from South Hill earlier this morning once he bungee corded that tarp over the hospital sign to shut it down. YHC wanted to make us easier to find, since he’d be late, but there was some mumblechatter that Circle K is part bloodhound and would find us no matter where we went.

    Time flies when the PAX is having fun! The workout barely let YHC run the PAX run at all. YHC had a Dora 125/250/375 and a Nutcracker Triple Check planned. Ah well. The Cossack Dips were awesome, but that was FAR TOO MANY of those. YHC will take a page from Lab Rat and apologize. The F3 Exicon needs more Nutcracker or Russian-themed exercises. YHC hopes we see more lunging ball busters and cossack dips in the future.

    In all seriousness, this was YHC’s first Q since he sprained the ever loving crap out of his ankle back in August. Glad to be back in the saddle, thanks to the PAX for giving YHC 45 minutes of your day, it was an honor.

    Merkin Count: 85

    We’re going viral!

  • Fun Times

    8 fighters pierced through the wall of mediocrity and fought off the fart sack for a fun adventure this morning at DaVille. Here is how we partied in the gloom…

    Mosey to the island in the middle of the bus loop.

    COP – All IC

    50 SSHs, 10 merkins, 20 imperial walkers, 10 merkins, 20 LBCS, 10 merkins, 15 Don Quixotes, 10 merkins, arm circles, 10 merkins

    Crab Bear / Bear Crab?

    Mosey around the middle school to the tennis courts. Count off by two. Ones go to one corner of the tennis court Twos go to the opposite far corner. Attack the exercise like this:

    Crab crawl the lengths, Bear crawl the widths of the tennis court. Do an exercise at each corner.

    • 20 WWII sit-ups
    • 20 two count american hammers
    • 20 two count flutter kicks
    • 20 heels to heaven

    Lunge to the middle. Hold 6 inches until the full PAX converged.

    Mosey back to the front of the bus loop.

    11s – run around the bus loops. 10 two count mountain climbers on one end, 1 merkin at the other end. Decrease/increase…

    Mosey back to the flag. 20 american hammers IC.

    Numberama, Namerama, YHC took us out.

    The Moleskin

    YHC rolled into the parking lot at 5:20 am and nobody was seen… Spit arrived shortly thereafter and we planted the SF. 5:28 am had us wondering if we would be tackling this workout on our own. Four more showed up followed by two more LIFOs later.

    The island in the middle of the bus loop seemed like a good idea during the planning but reality was different. The PAX crowded around in an awkward almost-circle for the COP. The mumble chatter picked up when two LIFOs rolled in and then we rolled out to the tennis courts.

    There is something about the crab crawl / bear crawl combo that brings out the best and worst in the PAX. It was a beautiful sight seeing Pit Bull sprint across the tennis court via the crab crawl.

    The 11s around the bus loop featured a Pit Bull and Phonics clinic in going on OFFENSE with the exercises. They more than crushed it and lapped the PAX multiple times in the process. Very impressive!

    Spit was just as impressive because he fought through a brutal cough and congestion to post and complete the beatdown with little to no let up. He is a committed warrior and we are all better for knowing him.

    YHC thoroughly enjoyed stepping up to Q again after many months. There is something special about serving the PAX in this way. It was an honor to lead these men again this morning at DaVille!

  • SOP vs non-SOP

    17 grizzled vets (some more manly (or insane) than others) posted at NoToll for a mostly you vs you workout with a little us vs them thrown in also.  It went like this:

    VERY short mosey to the first light pole for COP, all IC, including:

    • SSHs x20 (during which YHC noticed the nearly even split between Shorts Only Posters and those in tights or other varieties of unnecessary clothing covering their legs – and an audible was called silently in YHC’s mind)
    • DQs x10
    • Helicopters x15
    • Imperial Walkers x15
    • Merkins x10
    • LBCs x25 (missed my exit ramp and had to go around the block)

    Manly Men vs. Others Team Relays — Another short Mosey to the basketball courts and break into two teams – SOPers and Others and form up on the end line for team relays:

    • Round 1 – Suicide relay; rest of team perform 4x4s (look ’em up and add them to your repertoire – they kind of suck especially in long durations).  Team plank when all members have completed a suicide.
    • Round 2 – Suicide relay; rest of team Hello Dolly (audible half-way through to LBCs) – Al Gore as a team when finished.
    • Close races but I think the SOPers went 2-0 — the “Others” can correct me in comments if necessary.

    Teams were actually even number of runners, since Swiper is still recovering (great to have him out today to partake in the ground and pound sections that he could!)

    Chicken Peckers Round 1 – Line up along the fence line for Chicken Peckers (a new RVA favorite) x15 IC

    Large ROF Rosie Style – Circle-up on the court for a large mid-beatdown ROF — staring in Al Gore go around the circle dropping for 10 merkins and holding plank, then when it comes back around do 10 more merkins and Al Gore for the rest of the PAX.

    Lazy Triple Check – short mosey to the bathroom area for a triple-check including People’s Chair on the wall, dips on the bench (or squats if you lost out on musical chairs) and the timer was doing 25 Werkins.  3 rounds…of course.

    Chicken Peckers Round 2 – 10 IC this time

    PLTs – partner up and perform 3 rounds of 20 PLTs each

    ROF – SOPers vs. Others – form two smaller circles and perform the traditional ROF – starting in plank and performing 10 merkins when it comes to your turn (YHC did 20 to account for the SOPers having 1 less member).  Team Al Gore when finished.  I am pretty sure this was a dead heat.

    5 MOM, including:

    • APDs x20
    • Freddie Mercuries x20
    • Flutter Kicks x20
    • Hello Dolly x20
    • American Hammers x10

    Stumble back to the flag for COT, Number-rama, Name-a-rama and YHC took us out, including two prayer requests:

    • For a St. Michael’s family whose 3rd grade son lost his battle with leukemia just the other day.  Heartbreaking – another reason to get home, hug your wife and kids and be thankful for every day and every blessing we have.
    • For my friend’s family – his father (88) is having emergency open heart surgery today as a last resort.
    • Send them all up to the SKY Q men – they all help…

    Announcements:

    NMS –

    YHC had a different plan for today, including more running and rounds of 4-corners, but seeing Swiper and noticing the near-even split is SOPers vs. Others – a necessary audible was called and YHC flew a little by the seat of pants…err shorts after that.  Nonetheless, I hope the PAX got their money’s worth out of the semi-ground & pound.  You should have gotten around 200 merkins depending on how many 4x4s you did during the first suicide relay — individual counts will vary!  Finish the challenge strong – 2 days left.

    Lots of good mumblechatter today and some especially terrible counting by the PAX…I won’t name any names…Mr. Red Shorts!  All good though and a pleasure to lead, as always.

    NoToll is officially relinquished from YHC’s control – something other than Gumbo will be on the menu next week.  You’re welcome!

    No more Gumbo for you…until tomorrow!

  • Throwing Off the Chains of Oppression

    On this day in 1821, Panama declared itself free from Spanish rule, joining Simon Bolivar’s project of a unified continent in Gran Colombia. In 1912, Albania shook free from the Ottoman Empire. 1958 saw Chad, Gabon, and Republic of Congo gain autonomy from France. Two years later on this day, Mauritania followed. East Timor saw it as a good day to go solo as well in 1975, and not to be left out, South Ossetia did its best in 1991 to part ways with Georgia.

    In celebration of so many independence movements, six brave souls set out across Heartbreak Ridge to stand in solidarity with the rights of men everywhere to live freely. Life began simply enough… COP included SSHx20, Don Quixote x 10, Arm Circles x 15 & reverso, Freddie Mercury x 25, Merkins x 20.

    THE OPPRESSIVE RULER. Since many independence movements begin under an oppressive government, Q continued to work the PAX in cadence, removing all freedom of thought or movement. Three rounds through the following:

    • 20 copperhead squats
    • 10 2-count mountain climbers
    • 20 merkins

    POLITICAL UNREST & PERIODS OF STABILITY. Independence movements always come with some combination of unrest and stability. Mosey to the top of HBR. Partner A demonstrates “political unrest” by running down HBR, Bernie back to the top. Partner B demonstrates “stability” at each interval: Balls to the Wall, Wall Sit, Squat & Hold, Elbow Plank.

    Mosey to bus loop. In honor of Nov. 28 occurring a mere 56 times on a Tuesday over the last 400 years, 56 LBCs.

    FUGITIVES. Even successful independence efforts end up with players on the wrong side of history who’ve gotta make a run for it…fugitives form groups of 3. Partner A carries B on his back, while C completes 20 merkins. C becomes A, A becomes B, B becomes C as they complete a lap around the school.

    Partner leg toss x20, curb dips x 20, repeat for good measure. Mosey back to flag for Mary. 25 WWII’s (plus a few since Q started w/o the 6!), Ring of Fire, 2-count chicken peckers x20, American Hammers x 20.

    MOLESKIN: Well done today, men. I first picked up with y’all here at the Ridge back in August and was just trying to survive. Glad to take the next step and have a VQ this morning!

  • Democracy Prevails

    Eight Spider Run regulars huddled around #bigblue prior to embarking on our journey today.  Nothing new today.  A suggestion from Pucker to take down the first class streets did not make it out of committee.  The PAX voted and River Run it was.

    Through the bat cave, across the river, turn left (not right TYA) and head along the river up to Cherokee.  Turn around where you see fit to hit 5 or 6 miles.  Six milers challenged Rustic road and nearly lost.  Turn around and head home the same way you came.

    BOM and Marv took us out.

    Moleskin
    No one signed up so the vote went to the PAX for the route of the day.  We’ve been at this long enough to have plenty of choices for everyone.  River Run is a crowd pleaser given the long weekend behind us and the upcoming races this weekend.

    Potpourri for the day includes:

    • Lab Rat can speak dog, almost causing Kenya to jump off the bridge
    • Marv’s prays for us all to go out in the world and be better GCs (edit: general contractors)
    • Pucker’s identified the fountain of youth, perpetually maintaining his lack of respect
    • TYA over paid for a headlamp.  If you need a light this is the corporate approved version.  Order today.  https://www.rei.com/product/890322/black-diamond-spot-headlamp-2016

    Hopefully Sippy’s brief encounter in the bat cave on the return route was indeed brief.  Recover fast my man.

    Party tomorrow night @ Baldwin.  Big race Saturday.  Bear Creek Sunday.  If you see a friend wish him luck.

    Splinter out

  • Cold giblets

    Two foolhardy gents in search of fitness, fellowship and freezing ventured out to run, if for no other reason than to beat back the cold.

    COP: “You have pants!”

    YHC and Mudface did our usual meandering over hill and dale, and our running took on an element of just trying to warm up in the freezing temps.  YHC is sure Mudface can take it, but YHC hates the cold, it goes against my Southern Louisiana roots!  Not sure of exact mileage, but somewhere around 3.5 miles was put in.

     

  • Am I Going Forward in Time, or Backward?

    One scraggly warrior threw off the lure of the Fartsack to nomad today’s edition of tomorrow’s Spider Run, which given the Guamanian location, was temporarily renamed the Brown Tree Snake Run.  The local old timers tell the tale something like this.

    There were routes called out for 4, 5, and 6 miles.

    4 Milers: No idea. But, at the end, make sure to turn right at the K-Mart, right at the next light, and left at the Louis Vuitton into the hotel.

    5 Milers: No idea.  But, at the end, make sure to turn right at the K-Mart, right at the next light, and left at the Louis Vuitton into the hotel.

    6 Milers: Also, no idea.  But, at the end, make sure to turn right at the K-Mart, right at the next light, and left at the Louis Vuitton into the hotel.

    (Apologies to No Idea, who, if here, would have surely planned an actual route).

    Actual route ended up being run to end of San Vittores Road, reverso up hill to Marine Corps Drive, south/southwest to K-Mart, then right, right, and left.  About 4.75 miles in 45 minutes.

    NMS:

    YHC is fortunate enough to have a business trip to Guam this week, where it’s actually sunny and 70 (or 80) every day.  With rainbows.  And, humidity to make Richmond in the summer blush.  YHC believes a unicorn will appear before noon.  Consider Tumon, Guam, a little F3 fantasy land.  (Actually, everything but the unicorns so far has been true).  TYA may want to consider this a retirement home option.

    As faithful readers of this blog will note, YHC has a (deserved) reputation for being competitive about, shall it be said, anything/everything/unimportant things.  His M has noted that YHC wins “contests other people do not know they are engaging in.”  Thus, it is with absurd, misplaced pride that YHC has always wanted to be the first to post tomorrow’s back blast, today.  Done.  Special thanks to the International Date Line for helping make this possible.  (As Johnsonville will attest, the Official F3 rules listed on the walls at Dogpile state that back blasts can be posted up to 24 hours prior to or after a workout.)

    About the route…YHC arrived in the middle of the night and drove only the modest distance from the airport to the hotel area.  From the ride in, it’s apparent that Guam has a mixture of the 1980s, 90s, and 2000s retail…Circle K would be proud that the first thing visitors see is a Circle K.  Home Depot was a surprise as was Little Caesar’s.  Burger King and McDonald’s were not.  Givency, Burberry, Louis Vuitton, Michael Kors, and Rolex were all surprises….  But, K-Mart takes the cake…it’s certainly been a few years since YHC has seen one, and open 24 hours at that.  This made YHC wonder if today was tomorrow or yesterday.  Rumors also abound of a Winchell’s Donuts…which YHC has not experienced since the 70’s growing up in LA.  Sounds like a solo 2nd F opportunity…

    UpChuck spits the bit.

  • A cold river runs slowly…

    4 veterans posted to River Run this morning for a chilly River Run.  The PAX departed their warm vehicles with 2 minutes to spare and just enough time for route instructions – partially the traditional route but without the Ashwell loop and instead picking up a flat loop at the bottom of Twin Team hill — or so I’m told…as YHC had to exit stage right after Twin Team Hill to do battle with some upset pie.  Rosie took the lead and returned with Singer in tow, so all ended well – except for the pie that is.

    LugNut did his own thing and returned by the bell.

    Good to get out and get a few miles in.  Great to see LugNut – it’s been a while since we have posted together.

    Have a great post-Holiday Monday…

    No more Gumbo for you!

  • Solanum Tuberosum

    Five warriors showed up ready to dominate.  There was no lingering tryptophan hangover for these men.  According to legend it went a little something like this for the Monday Funday Hot Potato Q.

    Sippy – COP

    IC X 10 – Helicopter, Imperial Walker, Merkin, Don Quiote

    IC X 15 – Arm Circles Forward, Arm Circles Backward

    5 Burpees OYO

    Mosey down the bottom of the Valley of Doubt, to a quaint little platform with sounds of running water.

    Swirly – 3 Rounds.  Each round had a 15, 10, 5

    Round 1: Derkins, step ups, dips

    Round 2: Incline merkin, dips, squats

    Round 3: Dips, situps, merkins

    Mosey up hill to shelter.

    Hardywood – Pollo Peckerfest (also this would be a great FNG name)

    Round 1: 20 chicken peckers, 15 box jumps, 10 merkins

    Round 2: 15 chicken peckers, 10 box jumps, 5 merkins

    Round 3: 10chicken peckers, 10 box jumps, 10 merkins

    Round 4: 15 chicken peckers, 15 box jumps, 15 merkins

    Bootleg – No Squatty Potty For You

    At each light post complete 20 LBC (the total was some where around seven thousand) to the half way point then 10 Lt. Dan to complete the circle of light posts in the parking lot.  After everyone’s hamstrings shot off, we called it a morning.

    Bleeder – Mosey back to flag.

    Ring of Fire

    Namerama, numberama, Bleeder led us out.

    News: Swirly was given the following explicit instructions; “Be careful, be safe and enjoy his 100K this weekend.  Also, if you don’t win then go ahead and get a membership to Victory Lady Fitness.”  Please wish him luck this week as he and TYA are running a 100K race this weekend.  They’ve put in the miles, now it’s just time to breathe and glide.

    HDHH at Almost Marv’s House – TYA and Marv are doing their best Fixer Upper impersonation and renovated a house together.  Amzaingly they are still together despite what the tabloids say.  To celebrate the completion of the house, love eternal and their new line of bro specific home decor at Target, the November HDHH will be at 705 Baldwin Road, RVA 23229.  The only way to get the blessing from Marv’s M for this to even happen is to have a waiver signed by everyone in the house that they will not subject their plumbing to an upper decker or dry dock.  Everything else is fair game.

    Moleskin: Way to push fellas!  Outstanding effort today.