Category: Richmond, VA

  • OTB regulars

    After a few weeks of summer tour guests and lone runners YHC and Honeymoon hit the roads around Midlothian for a few early a.m. miles.  We hit the regular route of coal mines, Woolridge and Midlothian at a pace conducive to mumblechatter.  YHC’s 50k, Honeymoon’s trip to Disney, upcoming BRR and CSAUPs dominated the conversation during the run and at the post run coffeteria.  Beautiful weather for a run this morning.

    Announcements:

    The Ghost Flag will be making it’s next appearance at YHC’s  45MOM Q this week. Come one, come all to claim the flag.

  • FHP loops

    A Lucky seven ? trail runners engaged in CSAUP scouting and training today at Sunday Funday. YHC arrived at the pump house 15 minutes early (on time) and was followed immediately by Sugar and then Saab. Saab informed us that TYA was running Forest Hill Park loops and that he was headed out Buttermilk a little early to do the same. After the rest of the Pax arrived we followed their lead and ran BM to FHP and back for about 7. TYA did 3 loops for around 11. Saab logged around 10. Sally the dog joined us and we saw another (Mustang) Sally on the trails.

    The main group did some running, some walking, some talking and had a good time.  We got off the trail around the time it started to rain.  Sugar Sock took us out.  YHC wasn’t planning on going to ETs but Lab Rat texted his M from my phone and then said “see you there” so I figured I could change my plans, which were lame anyway.  Glad I went.

    Good times guys

     

  • Pickle Ball is for Pansies!

    YHC scurried into the parking lot at Gridiron after sucking down a full jar of red pills.  Four Gridiron regulars were on the wrong end of this beatdown.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 invisible jump rope
      • 20 IW
      • 10 cherry pickers
      • 10 2x merkins
      • 25 2x LBC
      • 15 Helicopters
    • Mosey to the far end of the parking lot for a burpee march – 15 parking spaces/15 burpees, followed by 25 WWII sit-ups and 25 flutter kicks
      • Rinse and repeat 5x for 75 burpees, 125 WWII sit-ups/flutter kicks
    • Mosey to the jerkin gym for 4 sets of 8 jerkins
    • Mosey to the pickle ball courts for suicides – 11 total
    • 40 APD recovery
    • Mosey to the pavilion for 5 sets of 10 abyss merkins/10 Lt. Dan
    • COT with YHC taking us out and then on to Einsteins for some 3rd F

    In annals of F3 backblasts, here is a phrase probably never uttered…those 75 burpees did not seem so bad, can we go back and do more?   The Gridiron PAX had to muscle through the suicides, which were nothing short of brutal.  To make matters worse, two less than manly human beings decided to play pickle ball on the far court during our suicides.  Pickle ball cannot be considered a sport.  It is a leisure activity that involves a plastic ball and tiny racquets.  No one was sweating.  These two should have seen the efforts of the PAX, realized the inferiority of their endeavors and stepped aside out of sheer embarrassment.  I am sure there is a men’s clinic somewhere that can test them for low testosterone.

    All in all, strong work from the PAX   Chum Bucket was a beast on the last leg with abyss merkins and Lt. Dans.  Great work and great to have you back brother!  Good to see Cecil and Night Crawler back as well.  For those looking to support the virgin Q movement, Byproduct leads the Gridiron clan next week as he celebrates getting within 12 months of respect from the PAX!

    God is good all the time!

    Attila

  • Rain held off, sweat did not!

    16 soldiers rolled into Dog Pile on a cloudy morning hoping to stay dry (from the rain)

    COP-

    SSH x 20

    DQ x 10

    Copper Head Squats x 10

    Arm Circles x 15 (2)

    LBCs x 20

    Merkins x 10

    Helicopters x 10

    Burpees x 5 OYO

    Mosey to Bowl Behind Stage

    Dora – Runner and Partner Excercises

    100 Hand Release Merkins, 200 Squats, 300 LBCs

    Mosey to  Amiptheater

    11s

    Decline Merkins at Bottom, Incline Merkins at top

    Audible halfway through and Plank at top

    Mosey to Field

    Indian Exercise length of the field

    Divide into 2 lines.  Pax line up about 3 yards apart down the sideline.  First PAX member does 5 burpees while PAX does called exercise, once burpees are complete, run to the end of the line, next man up does 5 burpees and continues moving the line.  Work the entire length of field to complete.  Exercises included, LBCs, WWIIs, Merkins, Arm Circles, burpees, Elbow Plank, Crunchy Frogs, Scorpion Kicks, Squats, Invisible jump rope, Pickle Pounders, SSHs, and probably some im missing….

    Stay in line, Mosey to Lightpoles, hit 6 light poles, 2 Burpees at each up and back, return to the field.

    Walking Lt. Dans to midfield.

    YHC called Sprint all you got to the end of the field.

    Circle up

    Merking Ring of fire while holding 6inches

    Mosey to Flag

    Halfway, stop 3 Burpees OYO

    Once at flag 30secs of as many burpees as you can do.

    Numberama, Namerama, YHC took us out

    Announcements:

    BRR- you want in, find out how

    Trails and Ales in October

    NMS:

    It was a great morning in the gloom.  YHC thinks everyone was certainly thinking that the rain would come at any minute but we were blessed to be able to finish with no rain.  Great to have FNG Bernie join us, way to work!  Also great to see Circle K back out after the mission trip and always good to catch up with him.  Strong work by all men, there was tons of mumblechatter this morning by this group.  Thank you all for allowing me to lead and be a apart of this group, there is no better way to start a Sat morning!  Everyone enjoy the rain, it is needed just as much as the sun!  Have a great day!

    ** Also, Phone messed up, missed some one on role call, who is it?  Apologies in advance!

    Marmaduke

     

  • Sharks and Minnows and Kudzu Diving

    Thirty Puppy Pilers posted today with the great surprise of no rain. Off we went. Kubota and Husky started the festivities:

    Helicopters / DQs / SSHs / WWIIs / Merkins – mosey to Carillon Field. Tunnel of love relay. Dads v kids (somewhat of a theme today). Dads dominated!!! Mosey further down the field for an F3 favorite – tug ‘o war. Kids v kids. Kids won!!! Repeato. Kids won again. Great effort. Dads got in on the action. Not sure which team won, but it wasn’t the team YHC was on. We got owned.

    Mosey to field by amphitheater for Loose Goose, Freestyle and Solo Q: Sharks and Minnows. YHC and several other F3 dads quickly recognized this as a game that will be played during regular workouts. Tons of fun here. Pikachu hurt his wrist, but he’s a warrior, and will be back out next time. 3 rounds then mosey back over to Carillon Field.

    YHC and Sharkbait brought it home. Duck, Duck, Goose F3 Style. American Hammers while we play. Tons of fun here. YHC took on Hardywood and lived to tell about it, barely. Time for crab soccer. Kids v dads. First round, kids 8 and under can stand. Everyone else, on the ground. Second round, kids 11 and under can stand. Final round, all kids can stand. Dads dominate, once again.

    Back to the flag. Circle up. Merkins for your age.

    NMS:

    Tons of fun today guys and gals. Highlights: Kids loved tug ‘o war. Dads were right there cheering them on. Always a great event. Sharks and Minnows was an absolute blast! Hardywood is crazy, unless diving head first into 4 feet deep kudzu and poison ivy in order to avoid a tag is normal. Nancy Drew started us off with Duck, Duck, Goose and even at 5 years young, appreciates irony as she went straight for Loose Goose. Back to Hardywood who is also a crab soccer aficionado. His bicycle kick skills were too good, as he pelted his own 2.0 in the face. We named her Xena, but her nickname nickname is Spalding, in honor of today’s lasting memory. She’s a trooper and a warrior. And if you think Handshake’s cherry picking skills don’t transfer sports, you’re wrong. He cherry picked with the best of them in crab soccer. A few goals resulted.

    (Kickboard wanted to be named Missy Franklin. Beans failed to explain to her the naming rules. That said, YHC wanted to find something that would play nice, so we are going with Kickboard. Life lessons can be tough some times).

    Just another awesome day with friends and family. Thanks for joining us. Hope y’all had fun.

  • Keep it Simple Stupid

    Warm Up:  20 Side Straddle Hops, 20 LBC’s, 20 Hillbillies, 20 Hellicopers, Arm Circles, 15 Heels to Heaven, 20 Invisible Jump Ropes and 20 American Hammers

    Escalating 4 Corners of Church: Run to first corner – 5 burpees, run to next corner – 5 American Hammers, run to next corner – 5 Merkins, run to pavillion – 5 skull crushers each side.  Pause until the PAC catches up by doing planks.  Next do 10 of each, 15 of each, 10 of each and finish up with 5 of each.

    11’s:  start with 10 heels to heaven, bear crawl across the parking lot, complete 1 LBC, grapevine across the parking log and continue with 9-2, 8-3, etc…..  Cut a little short due to time constraints.

    Mosey back to the flag.  Numberama, Namerama.  Anouncements – Kid Friendly workout Saturday morning at 7:05.  Emoji took us out with a prayer.

    I’d like to welcome 2 visitors today, Kubota and Shake Down.  I didn’t hear much muble chatter this morning but maybe it was because I was at or near the rear most of the time.  Thank you to Spit and Wheelie for planking everyone up until we slower members caught up. Have a great weekend men.

     

  • Maybe Do Some Legs Now?

    Five Goliaths from far and wide arrived at Twin Team to find no Q and no locals.  No problem, here’s how it went down.

    THANG

    EF HUTTON Q

    Mosey to field behind school

    COP Greatest Hits – SSHs, IWs, Helicopters, Arm Circles, Merkins, Freddie Mercurys

    Mosey to hillside

    1 Booyah Merkin at bottom, Bernie Uphill, 2 Booyah Merkins, Run Downhill, 3, Bernie….10 Booyah Merkins (single count)

    Mosey to baseball field

    Whatchamacallits w/ audible to 8

    TOBIT Q

    Mosey to bus loop

    Tree Line Escalator (Add a tree and an exercise each round, repeat exercises in reverso)

    1 Burpee, 2 2ct Lunges, 3 Freddie Mercurys, 4 Squats, 5 Merkins

    LOOSE GOOSE Q

    Mosey back to field behind school

    Ark Loader – Bear Crawl, Flamingo Walk, Crab Walk Backward, Bunny Hop, Crab Walk Forward, Duck Walk

    Plankorama After Each Animal

    HANDSHAKE Q

    Mosey to playground

    4 Sets of 8 Pull-ups

    Mosey back to VSF

    Numberama, Nameorama, COT

    MOLESKIN

    YHC awoke several times throughout the night with thoughts of a hot potato Q running through his head.  With that, a perfect time to drop some whatchamacallits on unsuspecting victims.  Unfortunately, Handshake knew what was coming and YHC didn’t get to enjoy seeing the PAX turn from laughter to horror.  Goose told a story from a former life with paid personal trainers where movements such as the whatchamacallits with a heavier rep followed by lighter reps in higher volume suck blood into the muscle causing it to grow quickly.  YHC thinks there’s probably a great Saab joke about blood, sucking, and muscles growing quickly in there.  After the shoulder destruction, YHC tossed to Tobit with the prompt, maybe do some legs now?  Solid work by all, great to be back at Twin Team and always a pleasure to fight the good fight with such high-quality men.

    ANNOUNCEMENTS

    There are a couple of openings in F3RVA Fantasy Football.  Contact EF Hutton if interested.

    Probably something YHC is forgetting.

  • Kind of Just Backed Into It

    24 – Now that has to be a record of sorts.  Great weather brings out great runners.

    YHC went over the routes a couple of times with a mixed degree of reception from the Pax.  It turned out to be effective as no one was lost.

    To put all route questions to rest, here is a picture of the six mile route.  5s turned at Broad St and 4s at Monument.

    Fudd took us out.

    NMS

    YHC wanted to revisit Broad Street, but after a show last night at Agecroft, Windsor Farms was calling as well.  Here is a route to do both!

    It was great to run with Fireman Ed and Ponch as it was Ponch’s first RAMM and Ed’s return after some time away from the roads.

    Announcements:

    • Summer Tour is still underway.  Not too late to start.
    • Puppy Pile this Saturday at 7:05 at Carillon
    • August 3 – Amateur RAMM Gears part deux.  Rumor has it that No Tools will provide guidance in the repair of our old bikes.  See him for details.
    • “Dirt Church” Sunday mountain biking is in full effect.  See No Tools.
    • CSAUP late October – Running loops around Forest Hill Park; one an hour.  Last man standing takes all.

    Always Be Tapering,

    Lockjaw

     

  • Not for the Soft

    A noble and mighty group of warriors clanged around some heavy metal in optimal conditions this morning.  Here is how it went down:

     

    • COP
      • 25 SSH
      • 20 invisible jump rope
      • 20 Russian soldiers
      • 15 cherry pickers
      • 11 2x merkins
      • 15 Scorpion kicks
      • 25 2x LBC
      • 10 Helicopters
    • Weighted carry towards the practice fields with a brief stop for a one-man triple check
      • 15 donkey kicks
      • Bear crawl across the walkway
      • 15 lawnmower pulls – each arm
    • Weighted carry to the lush practice field for 4 corners – 10, 15, 20, 25 reps at each corner, with weighted carry between stops
      • High pulls
      • Haloes
      • KB swings
      • Sit ‘n presses
      • Weighted squats
      • Heels to heaven (buoyed by KB)
    • Weighted carry back to parking lot for COT with YHC taking us out

    Welcome to Circus Maximus Ponch, and welcome back Rosie and EF Hutton!  As always, good to see some new faces join the circus over this summer.  Solid work by both men.  25 lb. KB was like lifting a feather for Ponch.  Rosie shows up with 35 lbs, enough said.  YHC is a big fan of the summer tour!

    YHC was on a conference call at his office at midnight, getting minimal sleep prior to Circus.  Johnsonville was a no-show, sucked in by the fart sack.  A few more of these, and his handle might need to be changed to Charmin, because he is getting soft.  See you soon J-ville!

    All in all, strong work from the PAX.  Hope you feel this one in the morning.   God is good all the time!

    Attila

  • Timberwolf Visitors

    A beautiful morning lured five men out to Timberwolf, including several first-time visitors.

    Shakedown opened the morning with the COP.  Oyster lead us on two four corners trips around the football field with merkins, jump squats, burpees, and WW II sit ups thrown in for fun. Kubota found a hill off to the side for clock merkins. YHC lead us back to the blacktop for copperhead squats and curtsy lunges followed by a lot of ab exercises.  Bag Phone used the tennis courts for running, Carioca, backwards running and bear crawls. We finished with partner leg tosses and a burpee shuffle.

    Moleskin

    It was great to meet Bag Phone, a college friend of Phonics who started F3 only a month ago and has already posted nine times. Way to commit. Oyster lives around the corner but Thursdays are not usually a good morning, glad you could make it. Shakedown had been at the inaugural Timberwolf session. Kubota and YHC had never been. As we finished the sun light up the clouds in an outburst of colors. It was a great way to welcome the day.

    Swiper