Category: Richmond, VA

  • Hold On. This One’s Not Centered Right.

    Three ground pounders churned through sunny and 70 temps to grind out today’s version of Sunday Funday.  Here’s how it either happened (or YHC wishes it happened).

    Route: South Bank + Larriott + Pottersfield + North Bank.  Roughly 7 miles in total.  Ponch was squeezed for time, but shoe-horned somewhere in the 3-4 mile range with limited time.  Well done.

    Silent Number-am-a, Name-a-rama, and YHC mumbled something about what a treat this part of life is.  And, there was a bit of a silent remembrance for a friend.

    NMS:

    Great day for YHC to get back on the trails. It’s been a few weeks since YHC has done a Sunday run, so YHC was a little reticent given a tender ankle and a limited amount of miles over the past week or two.  Turns out…no worries.  Good stamina, even with the humidity.  Let’s hear it for me.

    Nice to see Ponch join us – he is building back up his endurance running.  Great job today.  And, way to push this morning in order to balance the first F and the Family F when crunched for time.  Squeeze in the miles when you can.  Looking forward to having you join us on more Sundays.

    Lab Rat was his normal chatty self, and between the two of us, many solutions were developed to the world’s problems.  Implementation seems to be lacking, but plans are in the works for addressing Trump, employment for those with special needs, female aging, and the appropriate times for a woman to announce she has put on a bra.  Glad to hear the coffee carts are going well.  Next week: male pattern baldness among other topics.

    UpChuck spits the bit.

  • Dogpile – No better place to be

    Nineteen brave men arrived at Dogwood Dell this morning for perfect weather and a beatdown.  This was YHC’s first attempt at an hour bootcamp.  This is what occurred.

    The Thang

    COP – All IC

    • 5 Burpees on your own
    • SSH
    • Arm Circles  – Forwards and Reverso
    • Backwards Lunges
    • Helicopters
    • Don Quixotes
    • Ball Dippers
    • Merkins
    • Angled Knee Jumps
    • Foot to Hand Mountain Climbers
    • LBCs
    • Sitting Freddie Mercuries
    • American Hammers
    • Merkins
    • Drop to 2 inches – Merkins
    • Normal Plank – Merkins
    • 5 Burpees on your own

    Mosey to Pump House Drive Field

    • Run of Shame Triple Check – In groups of 3, rotate and perform the following exercises 3 times.
      • Monkey Humpers
      • APDs
      • Run the loop on the outside of the trees

    Mosey to Pipe Loop Trail

    • With a partner, alternate between burpees and running the PIpe Loop Trail for a total of 100 burpees.

    Mosey up the Pipe Loop Trail to the Rusty Cages

    • With a partner, complete 50 pull-ups

    Mosey to the Amphitheater

    • At each row, complete 5 upright Alabama Prom Date dips and 5 two-count kick-outs.

    Mosey to the Shovel Flag

    • Ring of Fire
      • 10 Merkins IC
      • Rotate to side – Hold side plank then dip hip for 10 IC
      • Rotate to other side – Hold side plan then dip hip for 10 IC

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

    NMS

    In a little over 2 years, YHC had not had the privilege of leading Dogpile.  When he discovered that it was still open a little over a week ago, he knew it was time to Q his first hour bootcamp.

    Although YHC felt that most of the exercises were challenging, mumblechatter was strong the entire workout.

    While jogging with one of my 2.0s a week prior, YHC noticed Pump House Drive field.  This field allowed for plenty of room to do exercises while the trees gave a defined loop around the field.  This seemed like a perfect place to do a triple check.  As YHC gave out the exercises, it did not occur to him that grouping Monkey Humpers with APDs gave a NC-17 feel to the triple check especially with Shakedown’s demonstration.  It also led to a great deal of mumblechatter.

    Back to the triple check when PAX members are asked to identify the most difficult F3 exerciss, burpees, donkey kicks, sprint repeats, bear crawls, crab walks, and partner carries are normally mentioned.   YHC believes that Monkey Humpers need to be added to the list.  After about 12 of these, YHC needs to take a break.

    YHC had planned on completing several more exercises in the Amphitheater.  It did surprise him given an hour that he still did not have enough time to complete everything he wanted.  Maybe next time.

    ETs was great as always.  Conversation included a great deal of talking about swimming including summer swim team, year round swimming, masters swimming, the Olympics and an amazing Vinny story about a guy who accidentally competed in his birthday suit.  As YHC was getting ready to leave, TYA arrived.  All conversation then turned to his outfit including his tucked in shirt and his belt.  Thank you for joining us TYA.

    Gotta run!

    Phonics

    Announcements:

    • Puppy Pile – Saturday, August 25 at 7:05 am
    • Amateur bike ride at RAMM Gears – Friday, August 3 – This is a lot of fun.  Any bike is acceptable.  No Tools will lead the way.
    • Flatline may take us swimming at Dogpile next Saturday, August 4 depending on weather.  Look for pre-blast this week.
    • The RVA Summer Tour continues.  There is still time to join the 20 that are doing this.  Click Here for the F3 RVA Challenges page

  • 49 Year Old VQ

    Nine brave souls (including 1 FNG) fought off the fartsack to partake in ByProduct’s VQ at Gridiron on this beautiful humid morning.  After a few jokes about this morning’s cherry picking, we got down to business.  

    COP (IC):

    SSH – 49X

    Arm Circles – 15X/5X/15X/5X

    Don Quixotes – 15X

    Helicopters – 15X

    Imperial Walkers – 15X

    Crab Cakes – 15X

    The Thang:

    Mosey to the volleyball courts where we began the fun with 7 burpees.  The PAX was then instructed to bear crawl to mid-court for another set of 7 burpees followed by some sand crab walks to the other end of the court for 7 more burpees.  We repeated this sequence until 49 burpees had been completed.  It was noted how quickly the VQ had already worked up a sweat by some of the PAX. – Thanks WD

    We then made our way over to the playground where we partnered up and completed 3 sets of PLTs (20X) and Jerkins (10X). 

    Next stop on the BD tour was the football field where we completed a beast with Merkins going out and WWII sit ups coming back.  Chatter was mixed at this point, which was a good indicator that everyone was getting their monies worth!

    Moseyed to the pavilion for some dips (20X), step ups – right leg (20X), more dips (20X), step ups – left leg (20X) and even more dips (20X)

    Circled up where we began the morning for 10 more birthday burpees followed by an encore of 49 more SSH.  That was sure a crowd pleaser!

    Numberama, namerama and then ByProduct took us out.

    A bunch of us then headed over to Einstein’s for some coffee time.

    This morning was a lot of fun (especially on my 49th BD) and it was great to see some new faces at Gridiron! 

  • Time to make stuff up

    11 Davillians roused themselves from slumber, including one 2.0 FNG, to kickstart their day in the best possible manner.  Here’s what happened.  Honest.

    COP

    20 SSH   20 Helicopters   20 DQ   20 Imperial walkers

    20 invisible jump ropes

    Mosey to corner of church for 4 Corners

    20 LBC’s, frog hop to next corner, 40 Heels to heaven, lunge to next corner, 60 Freddie Mercury’s, frog hop, 80 flutter kicks, lunge back to first corner, repeat the whole thing cutting the numbers in half.

    Mosey to picnic tables, triple check, skull crushers, dips and last Amigo runs to road and back, go until everyone has done it three times.

    head to curbs for 11’s, hold six inches and 4 count flutter kicks, mosey to SF, numberama, namerama, YHC took us out.

     

    NMS

    YHC’s shoulder is a bit messed up, so had to come up with a Q that required no shoulder work–time for abs and legs!  COP involved YHC messing with the cadence, eliciting mumblechatter from Spit and Mudface.  You’d think they would be used to it by now….

    The PAX crushed 4 corners and triple check, such that YHC had to make up 11’s and couldn’t think of a new ab or leg exercise, thus the 4 count flutter kicks (thanks for the suggestion, Spit).  Seeing what the PAX (and YHC) called frog hops was entertaining, and Mudface even accused YHC of skipping “like a little girl” which is probably inaccurate.  Probably.  It’s always great seeing new faces, and congrats to Doc for doing so well today, although given that Spike is her dad, it’s also not that surprising.  Way to bring the effort, Doc!  Good to see Rounders out again–is it typical to work out in a puffy vest in July?  Army guys are weird….

    Announcements: Amateur RAMMgear next Friday, bring your bike, no matter if it was made this century or not.  Also, Preblast coming soon for Convergence at Daville (specifically 3 Lakes park) on Labor Day.

    Thanks for letting me lead.

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

  • Sweet Musings of Rosco

    A prime number of PAX headed out across the fields to the James River parking lot and got through 1 warmup exercise before 2 more showed up to make a perfect group for triple checks.  We rolled through a few other warmup exercises of YHC’s choice, mainly easy stretching exercises since 4 straight days of Qing has taken it’s toll on these old muscles and joints.  After that we moseyed past the pull up bars , across the paved field event areas, behind the stadium, over the stream and through the woods to Tire Town.  YHC noticed this area months ago on a run but haven’t had a Q that took me back there.  The PAX was treated to a plethora of tires of all sizes, monkey bars, dip/jerkin bars, pull up bar and a concrete wall.  Since we had perfect triple check numbers group up for triple checks – Round 1 – Tire Flips, Jerkins, Spotting; Round 2 – Run, tire flips, Monkey Bar crossing.  Everyone grabbed their own tire, flip across the field while 2 PAX rotated through 5 pull ups each – 2 rounds.  Once more across the monkey bars.  To the bus parking lot for a Touch a Bus Triple Check – Touch 4/5/6 buses, flutter kicks, lunges.  Roll back to the flag for a double ring of fire with Al Gore and planks.  There we were treated to the low slow tones of Rosco’s own improvised Twin Team version of Ring of Fire.  He crushed it, need to get him in front of a mike somewhere.

    Great to finish out a stretch of 5 days of Q but really the backblasts, that may be the hardest part of Qing multiple days in a row.  Tire Town was great and we’ll be back, next time with a crow bar to pry the large tires from their rain induced suction to the ground.  I refuse to believe that they were too heavy for 3-4 of us to move.

    Prayers for Fudd’s sister who is undergoing surgery today.

    Amateur RAMM Gears next Friday 8/3 – let someone know if you need a bike.

    Happy hour tonight a Wood and Iron.

     

  • Frisbee Free Zone

    9 studs posted on a Friday morning for normal F3 activities, running and biking.  There were 5 runners and 4 bikers.  Routes varied, but lots of hard work was put in.  Swirly and TYA went for an 8 mile jaunt through windsor farms and by the carillon.  Bootleg, Lug Nut and Pullout meandered through the west end neighborhoods to log their miles.  The normal bikers were accompanied by Wedding Singer today who was a hitting RAMM gears as part of the summer tour.  Not sure what kind of bike he had, but I am envisioning a tricycle with big wheels. Great to have Clavin back and the Profit continues to post for the friday morning spins…No tools is a machine.

    TYA OUT

  • Just Your Average Circus

    Four strong redwoods were actually not at Rosie’s birthday bash today, choosing to throw around some KBs.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 IW
      • 10 cherry pickers
      • 25 helicopters
      • 10 2x merkins
      • 25 2x LBC
      • 10 pickle pounders
      • 10 scorpion kicks
      • 10 BOYOs
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 25 seconds and move down to 20, 15, 10 and 5 seconds
      • Weighted squats
      • High pulls
      • Weighted lunges
      • Halos
      • KB swings
    • 15 lawnmower pulls – each arm
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15 and 10 seconds this time around
      • Alabama honeymoons
      • Sit ‘n presses
      • Skull crushers
    • 15 lawnmower pulls – each arm
    • COT with YHC taking us out

    It was a dry morning for once, with strong work from the entire PAX.  YHC will say it again – great time with the summer tour and some new faces at Circus Maximus.  Enjoyed seeing Lockjaw, and welcome to Bromance.  White Deer was on his best behavior today as well.  It was a rather non-descript gathering, with the focus on KBs.  No new announcements.

    God is good all the time!

    Attila

  • Joining the Ranks of Silence

    32 of RVA’s finest started rolling in early to see who would claim the ghost flag and also witness the end of what seemed like the never ending Hate for YHC.  YHC put out a few tweets and notes to try to drum up some numbers but apparently behind the scenes there was even more action.  Thanks for the effort Gumbo, with some help from my M.

    THANG

    10 burpees to start with 10 more every 15 minutes.  Mosey to the blacktop for some Abe Vigoda’s for the old man.  These might have even been a little slow for SAAB.  Crab Cakes, Mahkter N’Daiye’s, Dollies.

    Line up on the long side of the field for 11’s with some extra math thrown in .  The new thing in RVA, whatchamacallits (merkin + 4 OH press) on one side of the field and Captain Thors on the other.  Both at a 4:1 ratio, start with 10:40 Captain Thors, ending with 10:40 WMC’s.  Upchuck was given the task of a 20 count and we think he hit all the numbers but no one can be sure. At least he hit the numbers in the teens which is more than I can say about the guys in Daville.  The randomness of that count will come back later to haunt the PAX.

    Let Lab Rat know we are staying in the grass and he can keep his shoes off.  (Note to self, we need a shoeless day at NoToll)  Next up 40’s (lindsays) 30 bear crawl paces, 10 lunges – continue across the field and back to 10 BC, 30 lunges.

    Back to the blacktop for some Rapid Random fun – not sure exactly what was done here but it started with Slow Freddie Mercuries and included some SSH, Diamond Merkins, 1-leg APDs and some other stuff.  All with no rest between and about as random and Upchuck’s count.

    Back to the flags with the final 10 burpees on the way.

    NMM

    First off, welcome Pull Out sorry you had to leave early but that exit generated an excellent name, hopefully you’ll make it back out.  Tuckahoe claimed the Ghost Flag but after an audit of the PAX addresses and claims of regions it was a tie between Tuckahoe and SOJ.  YHC was feeling generous so Tuckahoe gets to take it home for a brief time.  Thanks to Lab Rat and Spit for representing DaVille.  Richmond Proper needs to step up their game, the flag shows up on their home turf and they are outnumbered. 🙁

    At 5:20 when cars were rolling in YHC knew it was going to be a big crowd.  Plenty of chatter before 0530 but it got oddly quiet at 05:30:02 when the 10 burpees instruction was complete.  There was some mumblechatter out there in the circles but ever since a sinus and ear infection a couple weeks ago, or just general aging, YHC’s ears have been clogged.  Probably for the best since it was likely mostly jokes about getting old along with random stories from Lab Rat or pointed barbs from TYA.  Mahktar N’Daiye’s on the pavement may not have been the best plan but you don’t know unless you try, BT tried to commandeer the cadence and end it a little early.  There is no taking over from YHC, not as imposing as Swirly but focused nonetheless.

    YHC normally does not like much fanfare around my birthday, I lay low spend time with my amazing M and family, get some good food and move on.  One  thing missing from previous years was a group that I enjoy as much this one.  Yes, there are some friends and neighbors that are non-F3 (don’t think I haven’t been headlocking them) that we hang out with but F3 is a different level of fellowship.  Something about the shared misery, new accomplishments and the gloom that keeps most of us coming back.  It’s not the easy thing to do but doing the easy thing does not make you better.  It’s great to get out in the morning and for 45 minutes just shut everything off and put in some work.  No better way to start the day, in my opinion at least.  I appreciate everyone coming out for my 40th and following me through my roughly 40 themed beatdown.  Thanks for all the birthday wishes.

    Ultimate Frisbee at Mary Munford tomorrow at 530 for anyone not running.

    Everything is coming up Rosie.

  • Three Amigos

    3 studs posted for the Wed Hill run and here is how it went down.

    TYA – two long loops 1 short = Boom !

    BT – 1 long loop 2 short loops = Boom!

    Swirly – 2 long loops 2 short loops = Boom!

    BRR training fella’s come on out!! Great to have BT join us – he’s gearing up – we are 6 weeks out boys!!

    Well done guys – see y’all in the gloom..

  • How Do You Do A Merkin Row??

    A solid 5 arrived at Washington-Henry ES to get their KB workout in for the week.

    This is how it went down:

    COP (ALL IC)

    DQ, Helicopters, Cherry Pickers, LBC’s, Arm Circles

    THANG

    KB Dora – Partner up; for set of exercises one partner run a lap around the parking lot while other partner works on the exercise. During the rest of the exercises one partner weaves in and out of 5 cones then comes back while doing sling shots. Excerise were as follows:

    • 50 Merkin Rows
    • 100 Sit-up Presses
    • 150 Rack Squats
    • 200 Flutter Kick Presses
    • 250 Bob and Weaves

    Mosey to SF

    2 Minutes of Boat/Canoe

    Numerama, Namerama, Announcements, Helix took us out

    MOLESKIN

    YHC was inspired today but reading Johnsonville’s backblast from a couple of weeks ago at Circus. Since a Dora hadn’t be done at MANNDate in some time why not do one but make it better.

    Before starting the Dora, YHC went to the car really quick to pick up a 2nd KB. In his mind “Merkin Row” including using two KB (see video) but the PAX advise YHC that only one is needed. Since this was YHC’s Q, we used two. This seems to add an extra challenge.

    Mumble Chatter seemed low but the PAX did make great time with the Dora which gave us time for Boat/Canoe

    As always Helix showed us how it was done with form.

    ANNOUNCEMENTS

    Ghost Flag at 45 MOM tomorrow! Lets go get it!

    SPIT ON THAT!!