Category: Richmond, VA

  • Better late than never

    A PAX of two posted for the most recent evening Punisher.  Sonny and I rode our Huffys over to the school and completed the following:  COP with 20 x SSHs, IWs, DQs, and Helicopters, then Arm Circles.  Mosey to the grassy front yard for Merkin Ladder – 21 reps down to 1 rep.  Started reps at one large tree and ran to another large tree for the next set – back and forth through the ladder.

    Broke up the action after every four rounds with little Double Check – one guy completes an exercise at the school wall while the other runs towards the Laburnum Avenue sidewalk and returns.  Completed People’s Chair, Box Cutters, Flutter Kicks, Hello Dollys, and Squats.

    Brief stretching session then return to the bicycles for COT.  YHC took us out.

  • Merkins and C-Strings

    An intrepid trio descended upon the pump house for what turned into an 11 mile run:  Buttermilk trail to Forrest Hill (counter clockwise).  Continue on Buttermilk to new-bridge, then return on north trail.

    YHC could not think of a better way to spend this particular Sunday than on a long trail run followed by some good, wholesome, g-rated conversation with friends at ETs.  The day did not disappoint.  With each passing year it is important to continually expand one’s knowledge.  On this particular day YHC was educated on the various types of accoutrements used to strategically cover (or augment) one’s pubic-region…thus the name of today’s BB title.

    Saab abides

     

  • The Murph that was Not

    Six of the faithful posted in the pre-dawn gloom at GridIron. It was cold. We started the day with a PreGame 3rd F study and discussion about the treatment of Knowledge in the Scripture.  The discussion was deep and meaningful, and there were many interesting interpretations and lessons.

    We then  entered the Gloom with YHC at Q.  YHC had planned a Murph, and instructions were given to run to the track, do 1.5 laps, run around the school grounds the long way, and convene at the pull-up bars.  HOWEVER, we arrived at the former location of the pull-up bars only to find that they had be removed during the prior week.  

    Improv time! This is how it went down, more or less (I am sure I am forgetting some things):

    COP — 50x ssh, 25x slow squats, 12x merkins

    Mosey to near side of 1st baseball / cricket field. COP with 25x slow American Hammers.

    Mosey to far side of 1st baseball field. Chiabatta bear crawl alt. forward & backward.

    Mosey to back baseball field. Chiabatta dips.

    Mosey to the battery of 4 tennis courts. Elevens running perimeter. 1 corner was merkins starting with 10. The opposite corner was LBCs starting at 1. All were 4 count for extra fun.

    Mosey toward school, stopping at basketball court. Plank walk 1/2 length of court with a burpee in the middle. Swith directions and plank walk the other 1/2 length.

    Mosey to end of pillars. 50x Alabama prom dates.

    Optional bear crawl about 60 yards along sidewalk to hedge row. Mosey back to VSF.

    COT with Earthworm taking us out.

    Thank you for the opportunity to lead! Jville

    Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship. Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will. Romans 12:1 et seq.

  • Circle of Respect

    19 pax and one wandering lost boy gathered in the shadow of the Carillon to see how cold it actually was.  Cold weather gear was dusted off this morning, except for Helix…who sported the same tshirt and shorts that most pax would wear if it were 75 and humid.  Lets get warmed up!

    COP- SSH, IW, DQ, Arm Circles, 10 Richard Kimbles for HoneyDo

    Sunrise over the James- run the bridge, 3 burpees at each light pole to Riverside Dr.  Do 20 merkins and turn around, 5 ww2 situps at each light pole on the way back.  Pax stops for the 20 merkins and turnaround once passed by the leaders coming back.

    Run up Love Hill- Switch off between running and running backwards up Love Hill to the gate.  Karaokes around the circle for the pax.

    Circle of Respect-  At the foot of the Carillon, circle up.  Pax does 5 merkins for each pax member that served (HoneyDo, Hitchhiker, and Lab Rat).  Then, pax goes around the circle and tells the pax about a friend or family member that served, and the pax gave 5 merkins in honor of that person.

    Time Killer Sprints- Sprint 25 percent of lawn, recover run 75 percent.  Sprint back 50, recover 50.  Sprint 75, recover 25.  Last lap was choice of sprint 100 or backwards run.

    Mary- GI Jane situps, Korean Hammers (nod to Korean Army veteran Hitchhiker), Freddie Mercuries, plankorama.

    NMS

    -Lab Rat doesnt do good at themed Q’s, so he generally leaves them up to the experts (Splinter, Lockjaw, and HoneyDo….although Lockjaw might get some counterpoints there), but he does look forward to this Q every year for the circle of respect.  It’s a powerful thing, being able to tell the pax a family member or friend that stepped across that line and offered everything up to and including his/her life to a greater cause.  His hope is that even though we have a workout to get in, we can take a small portion of that workout and be able to say we appreciate  those that toed the line without coming off as too gimmicky.  (for reference, vets can also get a free small wings and side of fries at BW3 today, and probably a free plate of flapjacks at your local iHop)  Hopefully, that goal was accomplished.

    Respect to Pele for coming out one the coldest days of the year so far.  He crushed it!  Bleeder should be proud.

    Hardywood was a little late today and did his best Flipper impression, wandering around the AO looking for the pax.  If the Q got the story straight, he joined in at the tail end of the Sunrise over the James.  Glad you finally found us!  Hopefully you got the chance to take in the sunrise, it was stunning this morning!

    The Q was slightly taken aback when Hitchhiker spoke up as a veteran….blame that on shortsightedness of Lab Rat.  Respect for your service to your home country, brother!

    Hopefully, everybody appreciated the GI Jane situps!  If nothing else, YHC bets you werent cold then!  #bodyheat

    ET’s was awesome as usual.  Hutton provided ample entertainment by throwing a six pack on the table.  Not sure how many he made it home with, but it was no more than 5.  Hardywood took his shirt off, no surprise there.

     

    Apology of the week goes out to everybody in the merkins challenge that doesnt get to count the burpees from the bridge, which we did a few.  At least you dont have to count light poles now, though!

     

    Lab Rat apologizes…

  • 13.1

    10 Warriors joined YHC this morning for some pre half-marathon festivities.

    This is how it went down:

    Slaughter Start with a twist

    13 merkins OYO, Mosey around the church
    13 merkins OYO (Al Gore for the six), Mosey backwards around the church
    13 merkins OYO (Al Gore for the six), Karaoke around the church
    13 merkins OYO (Al Gore for the six)

    COP 

    SSH x13, (13 Merkins OYO)
    DQ x 13, (13 Merkins OYO)
    Helicopters x 13, (13 Merkins OYO)
    LBFC (Little Baby Flutter Crunch) x 13 ,  (13 Merkins OYO)
    Crab Cake x13, (13 Merkins OYO)
    Arm Cirlces x8 small x5 big and reverso, (13 Merkins OYO)

    Mosey to the Pavilion 

    Bruce Lee (Marathon Repeats)

    A set consisting of 6 ab exercises:

    13 American Hammers
    13 Leg raises
    13 LBC’s
    13 Heel Touches
    13 Crunchy Frog
    13 100’s.

    Rinse and Repeat  total of 3 sets with additional sets of 26 and 8. Al Gore-a-rama between sets

    Mosey back to the parking lot

    WMD Crawl

    Starting at the curb, Bear Crawl executed by doing 13 Werkins and crawling 13 steps with hands set out wide followed by 13 Merkins and crawling 13 steps with hands at normal position followed by 13 Diamond Merkins and crawling 13 steps with hands set in close. Rinse and Repeat back to the curb

    Thunderstuck

    YHC played “Thunderstruck” by ACDC. PAX complete 1 standard Merkin for every “thunder!” that is heard in the song. Plank during the rest of the song. LBC’s were mixed in during long breaks as well

    Mosey back to the SF for  Numberama, Namerama, Chowdah took us out. 

    MOLESKIN

    Since tomorrow will be YHC’s first ever Half-Marathon only seemed fitting to theme today workout with all reps being 13. (or if you are Carpenter completing 13.1 not show how you do 0.1 Merkin). Tapering was taken to a new level with focusing mainly on core exercises today.

    The 2.0 were close to outnumbing the old men today (4:7 ratio). Way to bring it everything week fellas!

    T-Claps to our Veteran Rounders. Thank you for your service!

    ANNOUNCEMENTS

    • Good Luck to everyone in F3RVA running in either the Half or Full Marathon tomorrow
    • Hampton Roads 1 year anniversary is tomorrow! See preblast  if you are planning on attending

     

     

  • Tennis Anyone?

    Eight Strong broke through the Fog right at 5:30am to take on what Twin Team had to offer.

    COP-

    SSH x 20

    DQ x10

    Helicopters x 15

    Copperhead Squats x 15

    Merkins x 10

    LBCs x 20

    The Thang

    Mosey to Tennis Courts

    11’s – Merkins and WWIIs – Happy Veterans Day

    Al Gore

    Lunge the length of 3 Tennis Courts then mosey to corner.

    4 Corners

    Round 1 – 10 Donkey Kicks, 20 Monkey Humpers, 30 Mountain Climbers, 40 SSH

    Round 2 – 10 Merkins, 20 Box Cutters, 30 LBC, 40 Carolina Dry Docks

    Mosey to front of School

    Partner up – 2 Rounds – 20 Counts Heels to Heaven while partner does wall sits

    Mosey back to Flag

    10 Merkins on your own

    COT

    Numberama, Namerama, YHC took us out

    Announcements

    HDHH – Southside on Weds – See pre blast

    Hampton Roads Convergence tomorrow

     

    NMS

    First and foremost, thank you to all of the veterans that have served this great country.  We thank you for your service and every sacrifice you have made to allow us to have the liberties and freedoms that we have, god bless you and thank you!

    With YHC already knowing that Honeymoon was going to be LIFO the PAX took off this morning with a good deal of mumble chatter.  Once Honeymoon arrived we were glad to see he found Jenny Craig wondering around the parking lot wondering where the PAX went, good thing Honeymoon knew where to go, it could have been Flipper  wondering the AO all over again as Rosie pointed out.  Also glad to have Wilson back after his pinky finger kept him sidelined at Timberwolf yesterday, bad news is he had to catch up on 2 days worth of chatter and what i like to call “Wilson complaints”, thank you Mr. Roper for running with Wilson during the 11s.  We also learned that even if Rosco does not post, someone will pick up his counting technique…New rule out of SOJ, its no longer 5, you call it out as “Dats 5”.  Once the 11s got started the PAX realized that the tennis courts at Twin Team are twice as big as SOT, it made for a lengthy start to the workout.  Great work by all today, Tatu crushed the 4 corners like a champ and great to see Cerrano out for his 3rd post.  I know it gets old hearing it, but New Market is still growing, 11 strong now out of the hood.  Everyone have a great day, thank a vet, and be kind to one another!

    Marmaduke

  • Another Haiku for the Coffee Table Book

    Another entry for the coffee table book of Running Haikus.

    Off we go down Grove

    Tron vest glowing flashing red

    Iris is true darkness

     

    Ascent from campus

    Ran with Fudd and Honey Do

    Our pace was cruising

     

    Pucker ran extra

    Doubling back for Two Can

    Swipe right!  Now missing!

     

    Singer is ready

    Perfect day for a PR

    Richmond half is yours

     

    Time to Taper,

    Lockjaw

     

  • HDHH Southside- Pre-Blast

    Before the holidays hit, we are going to do a Hump Day Happy Hour down here on the south side.  Hoping to get a good group together to have some cold beverages and enjoy some 2F as we continue to EH more PAX members moving into the winter months. If you can, please bring someone new, F3RVA is growing and we love getting new PAX members. Below are details!

    Weds Nov 15th — 7:30pm

    Sedona Taphouse – Westchester Commons

    15732 WC Main St.  Midlothian VA 23113

  • indumentis non facit hominem

    Dressed in a manner that spawned severe rebuke from the chronic critic among the Pax, four strong posted at CM in a gentle rain and pleasant temperature and demonstrated that “clothing does not make the man” as follows:

    THANG:

    X10 SSHs, X10 DQs, X10 Slow Deep Squats, X10 Curtsey Lunges, and X10 Arm Circles Fwd and Rvs.

    The Inner Circle:

    X12 KB Rvs Lunges – Right
    X12 KB Cleans – Right
    X12 KB Presses – Right
    X10-12 KB Rvs Lunge, Clean, and Press movements – Right
    X12 KB Rvs Lunges – Left
    X10-12 KB Rvs LCPs – Right
    X12 KB Cleans – Left
    X10-12 KB Rvs LCPs – Right
    X12 KB Presses – Left
    X10-12 KB LCPs – Right
    X10-12 KB Rvs Lunge, Clean, and Press movements – Left
    X12 KB Slow Deep Squats
    X10-12 KB Rvs LCPs – Left
    X12 KB High Pulls
    X10-12 KB Rvs LCPs – Left
    X12 KB Overhead Presses
    X10-12 KB Rvs LCPs – Left
    X10-12 KB Squat, High Pull, and Press movements
    X20 KB Halos clockwise
    X10-12 KB SHPPs
    X20 KB Halos counter-clockwise
    X10-12 KB SHPPs
    X20 KB Around the Waist clockwise
    X10-12 KB SHPPs
    X20 KB ATW counter-clockwise

    Curb Appeal:

    X100-125 KB Pullovers
    X25 KB Skull Crushers, rinse and repeat

    Back to The Inner Circle:

    60 seconds of KB Halo clockwise, Tricep Press, KB Halo counter-clockwise, Tricep Press sequence.

    COT:

    Numberama and Namearama

    Announcements: Johnsonville has X2Q at GridIron – Pre-Game at 0640 and 0700 pain game – and Attila has X2Q the following week.

    Closing prayer by YHC.

    MOLESKIN: After the fashion critique there was not much mumble chatter other than some random musings about metric conversion and KB weight upgrades (or downgrades).

    Proverbs 17:22 (NIV) A cheerful heart is good medicine, but a crushed spirit dries up the bones.

  • Foul Weather Friends

    Wet.  Cold.  A sweet 16 came ready to embrace the suck and workout.

    COP

    • SSH
    • APD (go ahead and get wet)
    • Don Quixotes – Saab speed
    • Arm Circle – The cat burglar did not appear.
    • Russian Soldiers

    Mosey back to the tennis courts for B.O.M.B.S.  Partner up and one runs the inside perimeter of the tennis courts and the other does the following:

    • 50 Burpees
    • 100 SSH
    • 150 Merkins
    • 200 LBCs
    • 250 Squats

    Mosey to the soccer field for an exercise inspired by the video Bleeder attached to a recent backblast.  Bear crawl the width of the soccer field.  Flatline was up front and channeling his Ursa Major skills.  Next time we will think about the entire field.

    Back to the school for a Triple Check

    • BTTW
    • Elbow Plank
    • Run to the fence and 10 Merkins

    Up against the wall for a Line O’ Peckers.  Chicken peckers that is, lighting the fuse from both ends and meeting in the middle.  With the mud, it was a little difficult to not slide or sink.  Needed advanced BTTW skills to anchor in.

    50 Merkins OYO

    Dealers Choice Mary – American Hammers, WWII, Flutter Kicks, Rosalitas, Box Cutters.

    Back to the VSF and YHC took us out.

    NMS:

    Mumble chatter was a minimum today.  Perhaps the oppressive gloom had something to do with it.  It was great to see the Hoedown clown car roll up.  Way to represent!

    For those running the race this weekend, enjoy the run!  All of your training got you to this point and you are ready.  This is something to savor.

    Time to Taper,

    Lockjaw