Category: Richmond, VA

  • Wednesday Evening

    6 hill runners tackled the offsite Roller Coaster this evening with an unexpected downpour in the middle of the run.

    Park at Kuba Kuba Dos and take off down Ridge to Holmes.  Turn left into Kanawha Recreation parking lot and escape through the one-way exit onto Ralston.  Take Ralston to a left on University and stop! (1/2 mile)  Loop starts here.  Take University to Gaymont to Kingston to Rose Hill to the end of Ralston.  Right on Ralston and get a drink of lemonade from Husky at his lemonade stand and then run up the big hill to University and do it all over again (1 mile)…or you can be like:

    YHC and Lockjaw and do the loop 3 times

    Swirly and TYA and do it 4 times

    Saab and do it 5 times

    Run back to Kuba Kuba Dos (1/2 mile) and dry off and change some clothes

    …or you can be like Phonics and be LIFO and try to find PAX.  YHC is not sure where he went.  He did eventually catch up with the some of the PAX on Ralston.  He crossed River Road and ran some hills there.  YHC is still trying to figure out how he found us.  Maybe he could smell YHC’s shoes (they stink and they are being transferred to grass cutting shoes after this week!)

    Gomer Pyle wanted to run but instead he got caught up in a work conference call that he had to take in his car.  Sorry, dude.  Wish you could have run with us.  Glad it was over before HDHH.

    Husky appreciates everyone’s partaking in his lemonade at his stand!  Boy was excited when YHC got home.  Grin from ear to ear!

    Great run this evening gents and the unexpected rain during the middle of the run was much needed to cool things off!

    Thanks again!

    Kubota

    keep posting!

  • Noonday Heat

    Heat, like a black hole,

    sucked in all our energy.

    We ran and sought shade.

  • The Lost Horseshoe

    6 warriors, including 5 regulars one out-of-towner (let’s call him a “Cousin Eddie”) came to attack their lucky morning at Heartbreak Ridge

    THANG

    COP: Invisible jump rope, Russian soldiers, Cohen kickbacks, Little baby crunches, Don Quixotes, Imperial walkers

    Mosey to the track for the Lucky Horseshoe.Do a lap of the track and do 20 of the marked exercises on laminated card corresponding to that lap number. Complete everything you can in 33 minutes.
    Lap 1 – Merkins
    Lap 2 – Merkins, Storm Squats (to clear up any ongoing confusion, each storm squat rep = [1st leg -> squat -> 2nd leg -> squat])
    Lap 3 – Merkins, Storm Squats, Scorpion Dry Docks
    Lap 4 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps
    Lap 5 – Merkins, Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges (to clear up any ongoing confusion, 20 each leg)
    Lap 6 – Storm Squats, Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 7 – Scorpion Dry Docks, WWII Situps, In-place Lunges
    Lap 8 – WWII Situps, In-place Lunges
    Lap 9 – In-place Lunges
    Lap 10 – Victory Lap

    Mosey to the SF for Ring of Fire

    COT

    NMS

    Apologies this got lost and not posted anywhere near to on time. Started writing it and totally lost track of it. Now you all get proper Big Data credit

  • Wilson gets a game ball

    YHC arrived at SOT shortly after 5 and planted the flag.  7 others soon rolled in, and marveled at the AO that still has that “new car” smell.  0530 struck and we were off.

     

    Thang:

    Mosey to the lower lot for Warmup, all IC:  20 x SSH, 10 x Don Quixote, 13 x Helicopter (yes, 13…YHC confused himself during cadence, laughing at some mumblechatter.  That won’t last, he thought to himself), 10 x slowwwww merkins, 20 X LBC

    Mosey to football field for the Millennium, slightly modified.  PAX lines up on the goal line and begins the prescribed exercise.  First PAX to 100 calls out “HUNDRED,” others rejoice by sprinting to the other goal line and awaiting the next exercise. Merkins (mumblechatter dead), WW2, 2 ct Lunges, Carolina Dry Dock, 2 ct Flutter Kicks, Monkey Humpers, Shoulder Press, LBC, Squats, APD.

    Plank-o-rama

    Partner up for 100 x Partner Leg Tosses, each man, in however many sets are needed.

    With Same Partners, head to the track for some Catch Me If You Can.  Partner 1 starts around the track, backwards.  Partner 2 performs 5 Merkins and runs forwards after the Partner 1.  When caught, switch.  Keep up for a lap.

    Mosey back to flag for numberama, namearama, and YHC took us out

     

    Announcements:

    Hump Day Happy Hour today at 5:30, meet at Kuba Kuba Dos for some Hill running with refreshments after.  PAX are advised to bring a dry shirt as there is no outdoor seating, and this is Tuckahoe.  Much Fancy.

    PuppyPile August 25th immediately following DogPile, 705

    Breaking Bread needs a Q this month.

    Ghost Flag will be up for grabs at DogPile this Saturday

     

    NMS:

    Way to work this morning, gentleman.  The Millenium is no joke, even with the change in the last round.  The PAX was thankful for the modification.  I think if I called the 100 burpees, we’d still be out there.  I left out the celery (SSH) and tried to select exercises that really work the upper body, core, and legs and alternated through.  So maybe we skipped the main course, but still had a pretty heavy meal of hors d’oeuvres.  I’ve never seen Wilson move like he did during the sprints.  He kept up with Tobit, which is some serious effort.  You earned the gameball, brother.  Was nice to see several different PAX calling 100.  At least 4 or 5, YHC thinks.

    Way to push on the catch me if you can, that was deceptively more difficult than anticipated.

    It was an honor, as always, to lead you fine men this morning.

    Sugar Sock out.

  • Wednesday Morning

    7 Strong attacked WDOG this morning in the gloom hoping to get it all out and start the day off right!

    Here’s what happened:

    THE MURPH:

    One mile run down to Pumphouse Rd and around and up to the Rusty Cage.

    100 Pull-Ups

    200 Merkins

    300 Squats

    10 rounds of 10/20/30 each

    Modify pull-ups and/or get a partner boost if needed.

    One mile run back the same way we came.

    5MOM:

    Flutter Kicks

    LBC’s

    Cross Leg Lifts

    Spell out “NEVER GIVE UP” with you feet

    COT:

    Numberama, Namearama, and YHC took us out.

    Announcements:

    HDHH/Roller Coaster Run this evening.  Meet a KUBA KUBA DOS at 5:30pm.  Runs a couple of hills and then insert calories back into body.  Bring a change of clothes.

    PuppyPile is August 25th immediately following DogPile

    Ghost Flag will be up for grabs at DogPile this Saturday

     

    NMS:

    Great work this morning by all!!  Only one that was dragging was YHC on the run back.  YHC missed the Murph that Circle K did a few months back, so YHC wanted to get one in before it got too dark at the Rusty Cage.  Headlamp was still needed for the first mile run, then the light began to peak through.  The Gloom is getting gloomier these days!  Lots of grunts and groans during pull-ups which is a good thing.  It means you are working hard.  If everyone was quiet, then would you really be working out hard?  Just think, the actual real Murph is to completed with a 20 lb. pack on your back and without breaking the exercises up into rounds.  He did the 100 pull-ups straight through then all the merkins then all the squats.  Who’s Q’ing that one?  BOOM!

    Have a great day all and see you this evening for Roller Coaster/HDHH!

    Kubota

    keep posting!

  • Be Prepared

    3 regulars and 3 summer tourists arrived at KB workout with only 4 KB’s. Spit made a quick dash back to the house to pick some more. Hot Potato Q was in play today so Mudface got things started

    This is how went down

    COP – SSH, HRM’s, DQ, Arm Cirlces

    THANG

    Spit not back yet

    Medicine Bell Pass – Line up at side of the parking. One Pax pass Mudface’s 40 lb bell to next Pax then runs to the end of the line. Rinse and repeat till the PAX reach the other side of the parking lot

    Spit is back with two more KB

    Over/Under – In the same line and same KB, One pax pass the KB over their head then the next under their legs. Rinse, Repeat, and switch spots when needs till the PAX returns to the original side of the parking lot

    Mudface pass the Q to Spit, mosey to the bus loop

    4 Corners – 10 KB Burpees, 20 KB Swings, 30 Sit Up Presses , 40 Halos while doing the slingshot walk between corners

    Spit passes the Q back to Mudface

    KB Whatchamacalit’s – 1 Merkins Row/4 Overhead Press, rinse and repeat till 10 Merkin Rows/40 Overhead Press

    Mudface passes Q back to Spit, mosey to the SF

    3 MOM – Boat/Canoe on Chewy’s call, 20 Goblet Squat Press OYO

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC (Spit) forgot one of the best lesson from his days as a Boy Scout, “Be Prepared”. Phonics already had reached out to YHC to request the 25lb KB but obviously that wouldn’t be enough today.

    Mudface quickly took things over and started the COP without KB. Afterwards since YHC was still heading back with the 2 extra bells, Mudface and some single bell exerices up his sleeve.

    It was great to have Swiper, Phonics, and Punch join us today. Mumble Chatter focused around our favorite AO’s and the up coming CSAUP and convergences.

    ANNOUNCEMENTS
    • YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
    • HDHH tonight – Kubota as has the Q. See the preblast
    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

  • Iron Pax Comes to RVA

    6 Davillians heard the call and headed to Atlee HS on this fine 70 and sunny day. The SF was planted and the PAX got to work.

    The is how it went down:

    Mosey to the bus loop

    COP (ALL IC) – DQ, Helicopters, Arm Circles

    THANG

    Iron Pax Challenge

    4 rounds of the following: 50 Air Squats, 40 WWII Sit ups, 30 Merkins, 20 Jumping Lunges (each leg), 10 Burpees, Lap around the bus loop (400 meters)

    PAX finished early time for some extra. Mosey to the front of the HS

    Triple Check – People’s Chair, LBC’s, Bear Crawl to the sidewalk and run back

    Mosey back to the SF

    3 MOM – Freddy Mercury’s, AL Prom Date, American Hammers

    Numerama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    A few days ago, YHC was on twitter and notice something F3 Hampton Roads (aka Dreamliner) retweeted about @F3IronPax. Our fellow brother from F3 Greenwood have sent out a weekly challenge to F3 Nation. YHC took one looked at it and knew the DaVille boy would be up for the challenge.

    The Pax staying mainly together the whole time with all finishing around 26 to 27 minutes. Kit Kat was a sit up beast, Wheelie could bust out some Merkins, and Bulkhead head made quick work of the squats. Emoji and Opus were solid overall. YHC did his best to reminder the PAX to keep good form but nothing beats have Helix there to show us how it is done (miss having you today Helix).

    ANNOUNCEMENTS
    • YHC challenges the rest of the neno-regions to the Iron Pax challenge. For full more details click the link
    • HDHH tomorrow – Kubota as has the Q. See the preblast
    • PuppyPile on August 25th immediately following DogPile.  Marv has the Q.
    • Ghost Flag will be up for grabs at DogPile this Saturday. See preblast
    • Labor Day Convergence 9/3 – See preblast 

    SPIT ON THAT!!

  • Sweatin’ it out at the beach

    12 men threw off the clutches of the fartsack, including 2 FNG’s, to run (a little) and allow YHC to introduce some Richmond F3 to F3Grandstrand.

    This is how it supposedly went down…
    COP — IC
    15 SSH   15 Don Quixotes   15 mountain climbers    15 arm circles (10 small, 5 big, then reverso)  15 LBC’s    15 Imperial Walkers
    Mosey to park pavilion
    Aiken legs   20 box jumps
                       20 squats
                       20 lunges
                       20 split jacks
    Roll right into triple check:  form up into teams of three, one partner runs the indoor park loop, while the other 2 do flutter kicks and plank.  When the runner gets back, switch roles, repeat until everyone has done each exercise, then rinse and repeat the whole thing.
    Mosey to ‘yoga mat’ playground area for 11’s–do 1 merkin on first side, lunge to other side, do 10 heels to heaven, lunge back, always make sure the numbers add up to 11.
    Mosey back to AO for COT, numberama, namerama, YHC took us out.
    NMS
    YHC is on vacation this week but needed to get in a workout, so got advice from F3 brother Spit in Richmond on how to contact local F3 and got in touch with Beaker (Muppet reference, scientist?–YHC forgot to ask) who asked if he wanted to guest Q.  Sure, why not.  It was a lot of fun to introduce F3 here to some Richmond favorites, including Aiken legs, triple check and Alabama Prom Date.  The last especially was warmly received, which is a sure sign of how cultured this group is, which reminded YHC of home–love it!  Overall this was a lot of fun, and it was great getting to know other brothers in the gloom.  Richmond has nothing on this area regarding humidity, as YHC was dripping in sweat midway through Aiken legs.  Thanks especially to Beaker for helping YHC with figuring out the workout regarding layout, etc.
    Thanks for letting me lead.  As usual, I have No Idea what I’m doing.

  • Tuesday Morning

    7 SOJ PAX and 1 Q from Tuckahoe met up at No Toll this morning in the humid gloom.  Greetings were exchanged and at 5:30am, BOOM, off we go!

    Mosey to first field on left for:

    COP:

    SSH x 25

    Helicopters x 15

    Imperial Walkers x 15

    Don Quixotes x 15

    Heels to Heaven x 10

    Hand Release Merkins x 10

    Arm Circles x 15 Forward x 15 Backward

     

    Mosey to saturated, just aerated, sprinklers on, muddy field on the right for:

    DORA:

    Partner up.  One partner runs across field through or around sprinklers and back to picnic pavilion and switch with partner.  Exercises at pavilion were: 100 x Incline Merkins, 200 x Dips, 300 x Squats

    Stay in pavilion and perform 20 Skull Crushers on picnic tables.

     

    Mosey back to first field for:

    Suicide 11’s:

    Merkins and WWII Sit-ups

    Using same cones for suicides, partner up and wheelbarrow to each cone and perform a decline merkin at each cone.  Down and back.  Switch up as needed.

     

    Mosey over to row of posts for:

    Pole Smokers

    Each PAX performs Flutter Kicks or Box Cutters while PAX members take turns doing 10 Pole Smokers going down the line.

     

    Mosey back to basketball court for:

    Mary:

    WWII Sit-ups x 15

    Rosalitas x 10

    6 Inches x 25 count

    American Hammers x 10

     

    COT:

    Numberama, Namearama, and YHC took us out.

     

    Announcements:

    HDHH/Roller Coaster this Wednesday at Kuba Kuba Dos at 5:30pm.  Hills and Hops!

    PuppyPile on August 25th immediately following DogPile.  Marv has the Q.

    Ghost Flag will be up for grabs at DogPile this Saturday.  Represent!

     

    NMS:

    Well where does YHC start?  It was a long night.  YHC was up for most of the night dealing with a Ghost Truck.  My Silverado’s exterior and interior lights kept coming on and turning off shining through my bedroom window.  What a pain.  YHC could not figure it out.  Started truck, moved truck several times and no luck.  YHC turned truck around so lights would not shine on my house or neighbor’s house and went to sleep finally (2am)!  Woke up at normal time, got in truck and CLICK, CLICK, CLICK!  No good!  Hop into M’s mini-van and head to No Toll.

    Great to see the SOJ PAX ready to work this morning.  Welcome back, Gumbo!  YHC hopes we didn’t mess up the one field that had obviously just been aerated and seeded.  Hope the grass grows!  Wheelbarrows were tough, but thanks to Oyster, YHC was able to make it to the end.  Way to work to all on that one!

    Many thanks to the SOJ PAX for letting YHC come lead this morning!  YHC spared you all the coupons!  It may have been because of Gumbo!

    YHC arrived back home, jumped his truck and started off to work and noticed the A/C was blowing out heat!  Windows down for 45 minutes to work.  YHC’s truck is screwed up!

    Have a great Tuesday all!

    Kubota

    keep posting

  • Take (Up To) Five Fingers…Mind Swirly’s Hole

    A luck 13 showed for a favorite route of YHC’s…taking (up to) 5 stretches through the neighborhood (Iris, Tapoan, Ridgeway, Tawano, Old Mill).  Each stretch offering ample elevation toward its peak at Three Chopt.

    NMS:  In preparation for the BRR, YHC wanted to re-visit his preferred hill workout around the UR campus.  Great work by everyone today….hills in this kind of heat is no joke.  Apologies for my poor instructions (per usual).

    Announcements:

    • TYA Classic Ultra (Oct 20) and HoneyDo 6 Pack (Oct 20)
    • Last day to start the Summer Tour (Hah!)

    Saab Abides