Category: Richmond, VA

  • The Fall Classic – Daville Style

    14 members (including one young lady) of the Mechanicsville Davillians put on their uniforms and tall sports shoe to participate in a F3 version of the World Series

    This is how it went down:

    Mosey around the church for our traditional warm up lap

    COP
    • 30 – SSH (for the 30 MLB teams)
    • 10 – Cherry Pickers (for the 10 playoff teams)
    • 8 – Crab Cakes (for the 8 teams in the divisional series)
    • 4 – OYO Merkins (for the 4 teams in the league championship series)

    Mosey to the pavilion and the picnic benches

    • 2 mintues of step ups (for the 2 teams in the World Series)
    • 1 OYO Burpee

    World Series Trivia

    The PAX answered a series of questions about WS history and facts. If the PAX got the questions right everyone did one Burpee. If they got it wrong, the PAX would have to run to the opposite end of the parking lot and back then complete 5 Burpees. Questions were as follows:

    1. Won has won the most World Series titles and how many?
    2. Who has the 2nd most titles?
    3. What year was the first series held and who won it?
    4. What team was accused of throwing the series in 1919?
    5. In what year did an earthquake accrue during the series?
    6. Which two teams have never made it to the World Series?

    Mosey to the field

    Break up into teams of three or fours (one 2.0 per group) total of four groups.

    Field of Dreams

    1s start at First Base (1st cone) do AMRAP Squats until relieved. 2s at Second Base (2nd cone) do AMRAP Merkins until relieved. 3s at Third Base (3rd cone) do AMRAP LBC’s until relieved. 4s at Home Plate (4th cone) will perform 15 Burpees then run to First, relieving the Pax there. Continue until all Pax have done the Burpees.

    F3 Baseball

    Staying in the same groups, teams must complete a cumulative number of reps of different exercise at each base. 112 team merkins (for the number of WS that have been held) at first, 112 team squats at second, 112 team crab cakes at 3rd, 25 team burpees at home. Each time a team passes the base it started on, it gets a point. Team with the most points after 10 minutes wins. (Since the teams were uneven we didn’t keep count)

    Mosey back to the SF for Ring of Fire, Numberama, Namerama, Wheelie took us out. 

    MOLESKIN

    YHC is a big fan of baseball and couldn’t pass up a WS theme. Since winning the WS is a team effort most exercises today were done as a team.

    Things got started for the normal pre game mumble chatter including Emjoi asking YHC if he had slept in the AO last night and wondering if we final have The Carpenter join us this week.

    Highlighters from today:

    • Emoji showed up in a different vehicle everything day this week
    • Despite the cooler weather, we had 5 2.0’s show up this morning
    • The PAX needs to brush up on their WS trivia since they only got 2 out of 6 correct
    • Wheelie was unsuccessful in completing a “Who on first” sketch (could have used some help for No Idea)
    • Spike was a beast at F3 baseball since he had 2 2.0’s on his team

    ANNOUNCEMENTS 

    SPIT ON THAT!! 

  • November Merkin Challenge

    November Merkin Challenge

    It’s almost November.  That means mustaches will begin to proliferate.  I can’t think of a better pairing for a mustache than swolled up shoulders and arms.

    The baseline is 5k for the month.  That translates to 167 merkins every day for an entire month.  You can guarantee there will be a few merkin ladders sprinkled in throughout the month to help you reach your goal.  Modify your baseline as you see fit and pass this along to others that may be interested.

    http://bit.ly/2zbZDwv

    Push yourself.  Don’t hurt yourself.

  • Murph Party of 4

    4 SOJ gentlemen either survived or did not post for Sparky’s Timberwolf beatdown and showed up for Murph Friday at TwinTeam.

    Just like the other weeks

    • Run a Mile
    • 10 rounds of 10 (or AMRAP) pullups, 20 merkins IC and 30 squats IC
    • Run a mile

    NMM

    YHC and Wilson stood in the parking lot as 0530 approached debating whether to do the Murph today or switch it up and do it next week.  As the wheels were turning on what we should do Jenny Craig and Mr. Roper rolled in.  Not one to disappoint, Murph Friday it is.  Apparently New Market is suffering this morning from Sparky’s latest beatdown and Wilson was the only one to make it.  No coincidence that Wilson was the only one in New Market that fartsacked yesterday and made it out today.  Jenny Craig is getting the hang of F3 counting style, I wouldn’t be surprised to see his name on the Q sheet soon.  You won’t want to miss that one.

    Everyone crushed it today.  As we say every week, the Murph is no joke, the only way to get better is to do it.  Next time maybe we won’t break out the “toys” the day before.

    Everything is coming up Rosie.

  • Back in Black

    A sweet sixteen arose today for some crisp running weather and hopefully faster speeds.  We did Reverse Carillon routes of the 4, 5, and 6 variety with a little “catch me if you can” at the end down Grove.

    Marv took us out.

    NMS:

    The is YHC’s home stretch to close out the year’s Q of RAMM (for the most part).  Come back with a classic route, the Reverse Carillon, and a classic theme song, Back in Black.  Besides, YHC was wearing all black and dark grey today so the title is appropriate there as well.  Note to self: Get a reflective vest or light.  As Labrat said, “You must not like your family running in all black and no light.”  Point taken.

    Perfect weather for a run.

    Time to Taper,

    Lockjaw

  • Night time is the right time

    Three now-regulars to the evening trial of The Punisher posted for this week’s edition.  Sonny and YHC met in front of our houses to bicycle over to the AO and as we were lashing our cycles to a Laburnum Avenue-adjacent lamp post, Nightcrawler pulls into the parking lot – this time not having to pull away from a work event to partake.

    The Thang:  Mosey to the front school yard for startup COP with 25 x SSHs, 20 x Don Quixotes, 20 x Imperial Walkers, 20 x Helicopters, and 15 x Arm Circles (in the typical way).  Relocate nearby for a Beast from parking lot to Monticello Avenue and back with usual number of reps and stops for Carolina Dry Docks, Squats, Box Cutters, Alternating Shoulder Taps (two count), Step-Behind Alternating Lunges (two count), and Flutter Kicks (yep, two count).  Move to a spot adjacent to the school wall for Bear Crawl, Zombie Walk, Bear Crawl along the edge of the school x 2.

    Mosey to the back playground for short Pull Up ladder – 1 rep up to 3 reps and back down – with 5 x Merkins, 5 x Squats, and 10 x LBCs after each rep.  Head back around the school for a couple of minutes of stretching then return to the parking lot for COT.  YHC took us out.

    Though still a little odd to be starting a workout at Holton in the evening, the timing seems to work – no apparent conflicts with school activities.  Turns out you can see as well in evening darkness as you can in early morning darkness.

     

  • A Wednesday Evening on the Trails

    3 strong posted for a nice trail run Wed night and here is how it went down.

    Northbank – buttermilk – 7 miles = Boom !

    Before last week YHC had run a total of 17 miles on trails his whole life. Within the last 7 days YHC has recorded 34 miles of trails and looking to get another 30 on Saturday. YHC has never really eased in to anything –  if I do it I’m going all in baby full throttle !

    Great job TYA and Olivander . TYA was rolling – freaken trailblazer baby – nice to have the roadrunner Olivander join us on the trails .

    See y’all in the gloom.

     

  • Death Crawls

    20 F3 Regulars arrived in the gloom for a beat down at 45 Minutes of Mary

    THE THANG
    Mosey to
    COP

    20X SSH
    15X Imperial Walkers
    2 x 15 arm circles
    40x LBC’s

    Mosey to Tennis Courts
    Bleeder Sprints – 50% 75% 100%

    Bear Crawl length of all four courts

    Tree Line 11s Merkin – Werkin — Crabwalk/lunge between trees
    Mosey back
    Tree Line 11s Knee bend – Box Cutter — Bear Crawl/ Lunge between trees
    Tree Line 11s Board jump Burpees – Crossed Leg lift — Run between Trees

    Mosey back to the courts

    Bear Crawl Length of all four courts

    Mosey to Wall
    Chicken Pecker Fire

    Mosey back to VSF
    COT DK took us out

    Moleskin

    As we enter the COP, YHC ran through the normal list of exercise prescribed, when a LIFO arrived looking quite like a Cat burglar; No one questioned him about his whereabouts the prior 12 hours.

    Special thanks to Circle K introducing the PAX to Chicken Peckers yesterday during his Q at WDOg, The Chicken Pecker Fire seemed to pick up speed as it went down the line; YHC will make note that a PAX of 20 is the absolute max for that exercise.

    Viral was describing his time out of F3 with travel and time off, good day to come back!

    Announcements

    Announcements

    Hampton Roads 1 year BDAY – 11/11/2017

    Charlottesville 4 miler – 11/12/2017

    Breaking Bread this Sunday 10/29/2017 – See Circle K for details.

    What’s left of Bleeder out

  • Chicken Peckers and Kettlebells don’t mix

    A faithful four came out to the Circus on a beautiful fall morning. 48 degrees, stocking cap weather for some, and clear and YHC was allowed to keep his Q that he signed up for. We did-

    COP – SSH, Helicopters, Scorpion Kicks, Don Qs, Merkins, LBCs. Grab the KB for-

    50 Swings, 25 Squats, 20 Around the World, 25 Squats, Merkin Rows, Squats, Boat-Canoe. Elbow plank & Pickle Pounders.

    Attempted Chicken Peckers w/ KB. Not successful. Audible to 3 sets of Donkey Kicks and LBCs. More Boat-Canoe.

    Line up under columns. Lunge between column, 5 Merkin Rows at each Column. Same thing back but Squats instead of Rows.

    10 Cleans each arm. Squats, Lawnmowers, Pullovers. Pickle Pounders, American Hammers, 20 Situp presses. Flutterkicks & then Atilla to us out.

    NMS- YHC enjoyed Circle Ks new exercise from Wdog why not try Chicken Peckers with a KB? YHC demo’ed it, almost fell over, and then the PAX tried it anyway. Note doing B2TW with a Kettlebell staring at you in the face if you slip is not fun.

    We did a lot of Squats for a good leg burn. Jville made it through with no issues and White Deer kept his normal mumblechatter to a minimum.

    Mumblechatter did focus on Pickle Pounders are not a novelty. No Earthworm today as he and his M are still on a Bridges of Madison County tour in the NE.

    Silent Assassin signing off.

  • Leg Day at Timberwolf

    Morning started @ 515 leaving NM with clown car that was one short of a full car…..Fartsack from our buddy Wilson with text at 5:09 while I’m waiting outside his house. Only at the end of the workout was it suggested that I should of lay on the horn in the morning until he walked out…..or his wife woke up.

    Regardless, 10 brave members stepped out of their warm cars……

    Started with Warm up, Side Straddle hop, walking lunges with torso twist, Knee’s to Chest, High Knees, Butt Kicks, Copperhead Squats, T-Push up ending with Plank variations.

    Quick lap around Bus loop (right past the torture devices – medicine balls and sand bags) to our stations.

    3x times through, Medicine ball throws against wall 10/10, wall sits with one leg raised, feet on wall plank, Sandbag Squats – quickly transitioning into second round of stations.

    2x time through, 10 Merkins on medicine ball, sandbag clean and press, Balls to the Wall, Jumping jacks

    Then mosey over to find our “benches”…..next workout we called the “20’s”, each exercise was done for 20 reps, first set with SBs, L leg step ups, R leg step ups, L leg get ups, R leg get ups, Incline merkin, Tri dips, AB crunches, Decline Merkin, L leg Bulgarian Squats (my personal favorites), R leg Bulgarian Squats, Box Jumps, Speed Skater over Bench, Bench Toe Touches, L leg power ups, R leg power ups

    Mosey back to cars for round of Mary – timed. 35 seconds on, 7 seconds off…..Alternating Toe Touches, Right leg Toe holds, Left Leg Toe holds, American Hammer with medicine balls, Wax ON/OFF, ending with Windshield Wipers.

    Ran out of time but was also planning a 2 minute V-Sit while passing the Medicine ball around…..next time boys!

     

  • Feeling Lucky

    Six regulars and one FNG charged into this brisk Autumn morning ready to swing some bells. Here is what happened:

    The Thang

    COP:

    SSH IC X 20

    Neck circles 10 each way

    Helicopter IC X 10

    Arm circles 10 little 5 big, reverso

    Imperial walkers IC X 20

    LBCs IC X 20

    Follow-the-leader KB goblet squats

     

    Lucky Horseshoe

    Exercises were KB swings (20), goblet squats (20), clean & press (10 each arm), slingshot (10 each way) and snatch (10 each arm).

    Start with first exercise, run around loop, then first plus second exercise, run around loop, continue until five sets completed for each exercise.

     

    Stretch Medley

     

    Numberama, Nameorama, Spit took us out

     

    NMS

    One could not have asked for a better morning to grind out some kettlebell. YHC was especially thrilled that Da Vinci put feet on the floor this morning to make it out. Mud Face and Chewie rolled in fashionably late. Chewie double-fisted kettlebells to the COP, handed one to Da Vinci, and the fun began.

     

    Everyone gave strong effort through the Lucky Horseshoe. (Special thanks to Honey Do for introducing this workout to YHC.) Predictably, Spit crushed it, followed closely by Emoji. The Q declared the exercise would end when the first person finished, and one could almost hear muscles scream for joy as Spit announced his victory lap.

     

    It was a joy, as usual, to be part of this group, for which YHC is extremely grateful. There is no better way to start the day!

     

    Announcements

    F3 Hampton Roads convergence November 11th, 0700, Mt. Trashmore.

    Saturday at Dogwood Dell now hosts three workouts: back-to-back one-hour bootcamp-style workouts at 0600 and 0700, and a 2.0-friendly workout at 0700.