Category: Richmond, VA

  • And the Q overslept…..(Timeshare-SC)

    4 North Myrtle Beach Regulars and 4 visiting F3 warriors posted to Timeshare this morning. YHC hung back from the Monday evening cabana party for early bed due to early rise. YHC arrived at 0500, with an introduction to SC and NC PAX members. Beaker stated the Q would be coming in hot….So 0515, Beaker took lead. YHC was wondering how SC F3 would compare to F3 RVA-it was 70 but not quite sunny yet!

    0515 COP…..x 35 SSH and that X 101 Imperial Walkers! (Not a typo).

    Mosey over to a local park and PAX tripled up. PAX 1 climbed a tennis court fence to middle support bar, x 10 squats. PAX 2 performed mountain climbers, PAX 3 Plank Jacks. Reps, 5.

    Mosey over to swings…..partner up. PAX 1, x 25 sit-ups, PAX 2 swing crunches (Merkin position with ankles on the swings, and abd crunches) Repeat x 1.

    Time to mosey and the PAX was following the Q to the beach. Now this is what YHC was waiting for and PAX was lucky, low tide! 7’s was called. Near dunes, 6 merkins run down to the tide line and 1 squat. Run backward to the dunes. 5 merkins, run down, 2 squats, backwards up…. till switch 1 and 6.

    Jump train….yup still on the beach. PAX member runs 10 yds and down in plank. Next member runs, jumps over PAX member and planks. All 8 PAX members performed than repeat.

    1 minute to spare…..flutter kicks in the sand and Mosey down Main Street back to the flag.

    Number-ama, Name-r-ama, Announcements: GOP has a PAX member in Charlotte asking in the COT, if a F3 brother is willing to state a demon they fight with or have fought with….GOP has some brothers in local nano region going through issues with suicides. Barbie is 8 weeks out  to becoming a dad.

    Prayer requests and Beaker took us out!

    NMS-0515 is even earlier than 0530 but SO WORTH IT!! Beaker, way to take lead with no show Q. Beaker did receive a text at 0531, Q overslept. Pinto was LIFO and dag’on, he foundus. Bones way to push this morning! Totally awesome to F3 brothers come together, downrange, and local, to continue sharpening iron!  YHC did ask the Q, “What’s is the coldest the PAX have gotten in the ocean”  F3RVA brothers, be glad we live in the RVA……for many reasons!!!

    Even on vacation, only those who post understand!!

    Loud and Proud from SC,
    Flatline

  • Heartbreak Ridge secured by Henrico’s finest

    6 studs came out to Heartbreak Ridge on a cool, almost fall-like, morning. We did:

    COP – Invisible Jumprope, Don Qs, Helicopters, Merkins, Flutterkicks. Mosey to Honeysuckle Hill.

    Triple check – Donkey Kicks, Squats, and Bernie Sanders up Honeysuckle hill. Head to tennis courts- Wheelbarrow from baseline to net, 10 Derkins. Each man does 4 times. Over to basketball court.

    10 WWII situps each hoop, bear crawl between hoops. Down to Jerkin Gym. 4 sets of 8 Jerkins. Benchkicks sets of 30, 35, and 40.

    Heartbreak Hill- Up, 10 Merkins, and down. 5 times. Back to Jerkin Gym for AMRAP set. Back to flag, some Mary, then Atilla took us out.

    NMS – YHC forgot he had signed up to Q until EF Hutton reminded him last night at Punisher. On our initial mosey a police car sped by and hit his siren announcing the whole AO had been secured, which was important since this was Rosie’s first post at HBR.

    We started actually at 5 but Mr Holland got in at the COP to make it a perfect 6 pax. We had 2 more of Henrico’s finest pass while on Honeysuckle hill. YHC has not Qed enough with the summer tour so he wanted to get in his favorites: Donkey Kicks, Wheelbarrow, and Benchkicks.

    Everyone brought it this morning. Bromance keeps getting stronger,  Phonics and Rosie set the pace, and Atilla was happy to hit the Jerkin Gym. Rosie was impressed we have a specific Jerkin set for us. Mr Holland was glad for the Jerkins to match his sleeves Guns Out look.

    Heartbreak Hill always sucks, but even more so when your shoes weigh 5 lbs with the dew.

    Announcements – 6pack CSAUP and endurance CSAUP in October. Labor day convergence with Daville taking the lead, albeit at a Henrico AO.

    Silent Assassin signing off.

  • Sharks and Minnows Heads to No Toll

    A magnificent seven graced the fields of No Toll on a chillier than usual August morning.  Here’s what went down.

    Mosey to basketball court.

    COP:

    SSH x 30

    DQs x 15

    LBCs x 30

    American Hammers x 20

    Merkins x 10

    Sharks and Minnows:

    PAX (minnows) line up along fence.

    Round 1: PAX attempts to bear crawl across court without being tagged by shark (YHC); if tagged, perform 25 merkins and plank up until iteration is over (tagged minnows become sharks). Repeat until no more minnows.

    Round 2: Same as round 1 but replace bear crawl with crab walk.

    Mosey to fields for round 3.

    Round 3: Same as before but with sprints.

    Mosey to sideline by bleachers.

    B.O.M.B.S.

    Partner up. One person runs the field while the other performs exercise. As a team, complete the following:

    50 Burpees

    100 Overhead presses

    150 Merkins

    200 Big boy sit-ups

    250 Squats

    Plank-o-rama

    Deconstructed Burpees

    Circle up.  Perform 10 squats, 10 leg thrusts, 10 merkins, 10 more leg thrusts, jump up. Repeato 9, 8, 7, 6, etc. until audible called.

    Mosey back to imaginary flag.

    Numberama, Name-o-rama.

    Announcements and YHC took us out.

    Announcements:

    Puppypile is August 25 at 7:05. Marv’s got the Q.

    Breaking Bread 8/26 – Gumbo has the Q.

    Run with the governor tomorrow- sign up at Richmond Road Runners.

    Labor Day Convergence at Three Lakes Park

    CSAUP on October 20

    NMS:

    Ever since playing Sharks and Minnows at the last Puppypile, YHC has been wanting to do a modified version at a regular F3 workout.  So, in honor of YHC’s 2.0 Pikachu, who injured himself playing it at Puppypile (but not too seriously, the kid has a low tolerance for pain),  Sharks and Minnows made an appearance at No Toll. The modified version was not as easy as YHC thought.  Hardywood showed off a crabwalk flip to avoid being tagged while Sugar Sock bear crawled like a spider monkey.  The sprints weren’t any easier.  Oyster moved with speed YHC didn’t know was possible and Posh was faking left and rights all over the place.

    The entire PAX crushed the BOMBS and to YHC’s surprise, there a few minutes remained. No better time than to try out some deconstructed burpees.

    YHC wants to thank the PAX for humoring him this morning with the modified Sharks and Minnows.  …It will show up again.

    Well done this morning, fellas! As always, it was a privilege to lead such an awesome group of men.

  • it was the best of times, it was the worst of times.

    “… it was the age of wisdom, it was the age of foolishness.” — Charles Dickens, A Tale ot Two Cities

    10 really smart fools showed up this morning for some F3 fun.

    Here is what took place —
    COP — lbc’s, am hammers, flutterkicks, v-ups, alternating shoulder taps and merkins 15 each,  repeato with 10 each

    speed bump burpees — run to first speed bump, do 5 burpees, when done do alternating shoulder taps until the 6 is done.  add one burpee each time we hit a new speed bump until we get to ten.

    More Alternating Shoulder Taps, a few rotating merkins until the light got light enough  for us to

    Mosey to the big hill behind the football field

    Modified Dora— partner up — one runs up and down hill, complete together 50 ww2 situps, 100 merkins, and 150 squats

    Mosey back to the flag.  Did it really take that long??

    Numberama, Nameorama

    Announcements —
    Check preblast for info on the Convergence on Labor Day at Three Lakes park.  Let’s have a good showing from Davillians
    A couple of runs in October that sound truly dreadful.  But if you are interested, check out the preblasts. 🙂

    NMS —
    Whenever YHC thinks of F3, he thinks of this masterful quote.  When YHC tries to EH some new guys to come out to F3, everything sounds great to them — it’s free, it’s with other cool dudes, it’s you vs you, etc.  until YHC says 5:30 AM.  Then it doesn’t sound so great.  Is it foolishness to start your day with a crazy workout?  Some might think so — YHC believes it is genius.  Most geniuses have a little crazy built into the fabric of who they are — Einstein, Newton, Faraday, Dickens, Galileo, Michelangelo — all had a major impact on the world as we know it and all possessed a little cray cray as well.  For example, Michelango almost always wore all of his clothes to bed including his boots.  In fact, when he did take off his boots every once in a while some of his skin would peel off with his boots.  OUCH.
    Let’s get a little crazy because just enough crazy can change the world we live in.  Maybe not like Michael Faraday did, but we can change people’s lives through these workouts.  YHC knows this first hand and would not have come out it it wasn’t for another crazy guy (The Carpenter) inviting YHC out for the first time and other guys pushing alongside to better themselves.  So people might think you are crazy for doing these workouts at 5:30 in the frickin morning, but you know better.  You know it takes a little crazy to make this world a better place and that is why you do this F3 thing.  Keep on EH’ing.  Someone will take the bait and they will be the better for it!

    YHC has nothing to say about this particular workout except it was good to see (and hear) Labrat this morning.

    Later,
    Opus

  • We get all kinds at Dirt Church.

    Four of the faithful slid into the last couple of pews for Dirt Church Sunday morning, riding a variety pack of bikes, and running their mouths pretty much the whole time.

    The usual preamble of Fendley Station gravel loosened us up for Sunsetter’s flow.  We chugged up Bell Return to do some socializing at the top with some outa-towners on the world’s cleanest mountain bikes.  The requisite Blueberry Hill followed and we all made great time on that before we found a new way back on the long gravel descent on Loop B.  Just under thirteen miles and 650′ of climbing.

    Profit, banking on a bunch of overnight rain and a strictly gravel ride, brought an excellent Kona cyclocross bike from his inventory.  It was the safe call, but the rain held off, and the rest of us brought MTB’s.  Even though the plan was to take it easy on him, he stepped up and took all the singletrack like a champion.   Mr. Roper kept him company most of the way on his old 26er, which may have taken it’s last lap, since a big new hotness will arrive on the brown truck sometime this week.  Roper will be unstoppable next Sunday for sure. Two singlespeeders set a pace for most of the ride, possibly setting a few PR’s (competitive, much?) on Blueberry uphill, but for sure talking through the whole ride.  John, who is Mr. Roper’s partner in crime, and YHC were at no loss for words, as is often the case.

    Sunday services at Dirt Church kick off at 0800 from the road in front of Courthouse Church of Christ.  All are invited, regardless of skill level.

  • Solo Q

    A PAX of one made it to Tomato Run this morning.  With Spit out of town and the fart sack claiming Mudface, YHC was on his own this morning.  I meandered down the back road behind the schools (trails were too slippery) and through Honey Meadows, before returning and going up the almost ready new road to see what I could see, totaling a little over 3 miles.

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

  • Four Corners

    4 studs posted @ Batteau this morning and here is how it all went down!

    Hot Potato : Swirly – SSH’s, Helicopters, Windmills, IW’s, LBC’s, Flutter Kicks.

    Four Corners –  on the tennis court –  Russian Solder – 10 fist merkins – High Knees – 15 hand release merkins – butt kickers – 20 workins – lunges – 25 merkins. Repeat 4 times.

    Sippy Cup : Amwrap 4 corners with boulders. Run backwards with bolder to each corner with boulders – exercises – Burpees, Pull ups,  Flutter Kicks, elbow plank.

    Crossroads: Lindsey : overhead press with bolder run down steps dips on bench.

    Mossy to the flag.

    It’s about time for head lights fella’s – glad Sippy had his at the beginning – dark out there at ole Batteau .. Great work guys – that was a bunch of arm/chest work today !  Thanks for taking us out crossroads.

    See y’all in the gloom..

  • Avoiding the Triathlon Traffic

    2 OTB regulars started in the parking lot hearing a little loudspeaker chatter and realized it was the Pink Power Triathlon at the nearby YMCA.  It worked out well that Honeymoon wanted 7ish miles and YHC had a route planned to take us away from the traffic.  Up to Midlothian, into Salisbury around Oakengate and Castlebridge and back past Midlo High School.  Hit the coffeeteria for the start of the race and saw the leaders heading out on the run as we finished up.

    Good times, no trains to climb although we did cross the tracks.

  • Kubota, meet Twin Team…

    7 veterans, but one Twin Team virgin, posted to River Run to log some miles.  Several folks are putting in the miles in preparation of BRR.  Others are checking off a box  on their way to completing the Summer Challenge.  Either way, it was a great group this morning to pound the pavement.

    We took off out of BWES and turned right…yep, that means we are going up Twin Team.  Up Twin Team to the second right onto Cawood and into Powderham.  First right onto Drakewood.  First left onto Glendower.  Glendower becomes Bosham and then Drakewood again (unless you are Bleeder and Lug Nut and you jumped onto Ellesmere off Glendower before the changing road names).  Right onto Ellesmere and out to Robious Road.  Kubota loved Twin Team so much he decided to head back and down Twin Team.  The rest of us crossed Robious and into Tarrington and down Ashwell hill toward the River.  With a left just past the poolhouse and a few other turns, we ended up back at BWES.

    All returned safely, without getting lost, by the closing bell.  With mileage ranging from 4 to 5.5.  Good run guys.

    COT, COR, NOR and YHC took us out.

    Announcements:

    • Puppy Pile 8/25 – Marv has the Q.
    • CSAUP coming up 10/20 — log some miles and drink some beers to prepare
    • Labor Day Convergence at Three Lakes Park, which we determined is 30-minutes away from everywhere.
    • Breaking Bread 8/26 – Gumbo has the Q and I’m bringing my 2.1 and 2.2 (12 and 10) – like last August.  Would love a couple PAX members to join.  Let me know if you ware interested and we will coordinate what to bring.  If you haven’t been yet, it is a great way to give back and give a few hours to folks who need it.

    NMS:

    Twin Team punched everyone in the gut this morning, but Phonics and Rosie were off like lightening after we reached the flat portion of the run.  They circled back a few times to check on us mortals.  Way to push guys.  It was great running with Honeymoon this morning.  Our paces were all over the board and we circled back a couple times to make sure we hadn’t lost Kubota  or that he hadn’t broken down.  It was a little confusing with several different runners in our group and others going every which way.  Bleeder and LugNut cruised right along and blazed their own trail.

    Well done fellas!

    No More Gumbo For You!

  • Hoedown with the Fireman

    9 hardened veterans in total showed up at Hoedown this morning.  Thankfully the rain ended last night and the morning was actually not bad at 69 degrees and humid.

    The Fireman started things off promptly at 5:30 which seemed to surprise Garbage Plate and Bodos.

    The hoedown went a little something like this:

    Warm up:  20 Side Straddle hops, 20 Don Quixotes, 20 Arm Circles and 20 Mercans

    Mosey to one of the nearby parking lot on Forest asked the PAX the last time the Jets won a SuperBowl and the answer was 1969.  As a result we did 19 Carolina dry docks, 19 jump squats, 19 WWIIs and 69 2 count flutter kicks.  Then we did 19 LBCs, 19 burpees (elicited a few groans), 19 flutter kicks and 69 jump squats.  .

    Mosey to Lindsay Drive.  Asked Trivia question about Mets loss to Nats of 25-4 (2nd worst loss in Mets history).  In honor of the Mets 4 runs, I has the PAX do a 4 by 4 4 corner style. This consists of 4 merkins and 4 2 count mountain climbers at the top of Lindsey do down 2/3 the way to another 4 by 4 go across the road 4 by 4 to the top again 4 by 4.  Repeat to 4 8 by 8s and then 4 12 by 12s.

    Mosey to front of Tuckahoe for 100 PLTs (partner leg toss).  Then mosey to nearby parking lot for back and forth lunges followed by American hammers – 25, merkin ring of fire, HoneyDo led burpees and the last 15 side straddle hops.

    Numberama followed by names, etc. and a prayer at the end by the Fireman.

    Announcements:

    Puppy pile – 8/25

    CSOP (Completely stupid and utterly pointless) at Forest Hill – Viral I think you said 10/20 but correct me on that if needed

    Labor Day Convergence

    Three Lakes Park event

    I had a good time Q’ing for the first time.  Admittedly I did not sleep much as I kept playing scenarios and what ifs in my head.  Great job PAX and look forward to Qing again in the near future.