Category: Richmond, VA

  • No more Crocs?? And we did Burpees!

    10 Warriors arose from the fartsack on nice and humid morning to grace the well manicured and perfectly watered fields of No Toll for a mid Summer beatdown!

    COP-

    SSH x 20

    DQ x 10

    Arm Circles X 15

    CopperHead Squats x 10

    Merkins x 10

    LBCs x 25

    5 Burpees OYO

    Mosey to back field

    4 Corners Diagonal Style

    Round 1-

    Corner 1 – 10 Burpees, run to corner 2 diagonally

    Corner 2  – 20 -Monkey Humpers

    Corner 3 – 30 WWIIs, run  to corner 4 diagonally

    Corner 4 – 40 SSHs – run backwards to corner 1

    Round 2 – Run Pattern is same as round 1

    Corner 1 – 10 Burpees

    Corner 2 – 20 Merkins

    Corner 3 – 30 Jump squats

    Corner 4 – 40 Single Count Lunges

    Plank Up

    Mosey to sideline

    Indian Exercise length of the field

    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, LT. Dans, Scorpion Kicks, Squats.

    Mosey to Pavilion, Switch Fields

    Triple Check –

    Runner – Dips – Freddie Mercuries

    Mosey towards Flag, YHC Called Stop drop and 3 Burpees OYO

    Merkin Ring of Fire

    Wilson still had Energy so 5 more Burpees OYO

    Back to Flag

    Numberama, Namerama, YHC took us out!

    Announcements:

    Puppy Pile Sat at 7 after Dog Pile

    Trails and Ales run registration is open for October

    NMS-

    Great morning to be back in the confines of No Toll with sprinklers blasting around us men.  It was noticed that Mr. Roper no longer arrives donning the ever so popular Crocs that he is know for.  Upon further investigation we learned there was an accident with the Crocs and they no longer exist, which has changed his life for the better.  I wont go into details but Ill leave it at Happy Wife, Happy Life!  Great to Cerrano back out after a 7 month hiatus due to basically living in London that entire time, respect for getting back out brother!  Tobit and Flange set the pace on the 4 corners and crushed it as usual, strong work fellas!  Also great to have Oyster back from vacation, who did find out there AOs near the beach he was relaxing on, but good for you for taking some down time with the family and enjoying your week off.  Posh and Ollivander were machines on the Indian exercises not letting up at all, way to push fellas.  Lastly, we had the mumblechatter of Wilson and Vinny, these 2 embody what F3 is about, work hard but enjoy the company, these two do that so well.  It was an honor to lead you gents this morning, cant wait to do it again!

    Have a great day boys, step out of your comfort zone today, small acts of kindness can change someones day, week or life, thats why we do what we do!  See you in the gloom!

    Marmaduke

  • All Alone

    According to Big Data, YHC had not been to River Run since 2017. Needing a good group run for BRR preparation, he headed down to Bettie Weaver school. 5:30 came and went and no other cars turned into the parking lot. Route was one mile out and back up Twin Team hill 5 times. Need to take watch in for repairs because surely the pace wasn’t that slow.

  • 5 on 5 = SPRINTS!

    What the heck is a Scoober? A primer…

     

    Ten ULTIMATE dudes came to play at DaVille.  They left not disappointed and sweaty:

     

    After a quick COP, it was decided to make a quick mod to the field for our smaller numbers.  A nip here, a tuck there, and we were ready to play.  Ultimate!  Game on…

    Team white (plus Goose in lime?!?) led the way the whole time.  Team black had it’s moments, but could not handle the white team.  Spike was an absolute beast and both sides knew it.  Team black had it’s moments, but simply could not keep up.  When Lab Rat is your “sprinter”, it’s gonna be a long morning.

    Speaking of sprinting, 5 on 5 is a BRUTAL game.  Between the game and putting out the cones, my watch put me at just over 4 miles worth of steps.  I am smoked!

    It was great to get FNG Scoober out to play with us.  Scoober is an active member of the special needs sports community, and keeps Lab Rat’s son part time over the summer.  He is a captain of the Bridgewater Ultimate team, so was excited to get to throw with us this morning.  He got his name from an attempted throw he made this morning, and Viral’s knowledge of all things related to frisbees and hacky sacks.

    Special thanks to Ponch, Loose Goose, Offshore and Viral for putting in the windshield time to keep the summer of dreams going.

    Apology of the week goes out to the woman who decided to do laps in the parking lot as we were moseying across it.  Sorry to almost dent your hood.

     

    Lab Rat apologizes…

  • MSA

    5 brave posts to Heartbreak Ridge for a Garbage Plate VQ this morning.  Those with kids know how much time you spend just moving stuff around (MSA) the house.  Today was MSA Heartbreak Ridge.

    The pax warmed up with 15 x SSH, 10 x HC, JL, merkins.  MSA kicked off passing a pile of bricks down the pax line while doing squats.  First person goes to end of the line after passing all the bricks and the pattern continues in true Native American style.   After about 90 brick squats each, mosey to the retaining wall for 30 x dips & donkey kicks.

    Next on to triple check MSA with monkey humpers, flutter kicks and a run to retrieve a book from the Quioccasin little free library.   After emptying the little free library and finishing the triple check, group MSA books back into the library.  Pax left the library better than we found it and added two books.   That’s just what we do at Heartbreak Ridge.

    Mosey to choose your own adventure on the far side of the school – each could travel the length of the bus lane doing either 23 x burpies, 46 x squat jumps, or 60 x merkins.  Followed up with 30 inclined WWII’s with a partner on Heartbreak Hill.   Traversed to a bear crawl beast on the upper basketball courts with 6xSSH’s at each stop.  Finally made our way to the track & wrapped up a MSA morning by transporting 105 golf balls from the bottom to the top of Heartbreak Ridge, carrying 1x forward or 2x Bernie style.

    Great morning – super humid.  Well done by all.  Thx to Mr Holland for a brief cameo ~6:20.

    GP

  • Shady cardplay

    Four posted for the second Punisher of July 2018 and we went at it like so:

    Jog two loops of the front parking lot, then startup COP with 25 x SSHs, 15 x IWs, DQs, Helicopters, and Hello Dollys, and 10 x Arm Circles – big only, forward then reverse.

    Mosey to the shade of the school yard for Deck of Death with Squats, Slight Closegrip Merkins, Box Cutters, and Plank Jacks for each of the four suits – completing a corresponding rep number for each card ranging from 2 to 14 (Aces) and Jokers meant 10 Burpees.  Worked out taking turns flipping cards and moseying to the painted storage unit and back to position between rounds.

    Finished with some Mary, stretching, and a COT.

    Good seeing Splinter at Punisher.  Welcome back Tricycle.

     

  • The Day We Touched ‘Em All

    Eleven, yes, 11 F3 RVA All-Stars showed up to Batteau Stadium for a beatdown and some baseball. Batter up:

    Mosey to outfield for COP: Helicopters x 10 / Willie Mays Hayes x 9 / LBCs x 10 / Scorpion Kicks x 9.

    First Base: Cleveland Indians Run around the outfield. One of the hilliest outfields in the bigs according to Swirly, and YHC agrees.

    Second Base: Touch ’em all: 1st base – 10 burpees / 2nd base – 20 merkins / 3rd base – 25 American Hammers (2-count) / Home Plate – 30 WWIIs. Run to 1st. Exercise. Back to Home Plate – 1 burpee. Run to 1st base. Exercise. Run to 2nd base. Exercise. Repeat until you touch ’em all. Finish at Home Plate. 5 burpees at each bag back reverso, ’rounding the bases. Finish back at home plate.

    Third Base: 12 minutes of Pain (make that 11): 1st base – hold six inches for 3 minutes. Crabwalk to 2nd base. Hold elbow plank for 3 minutes. Lunges to 3rd base. Due to time constraints, YHC shook off the pitch and went with SSHs for 2 minutes. Backwards Lunges to Home Plate. Arm claps for 3 minutes. Sounds easy. Not so much.

    Home Plate: Time to give the boys a break. Whiffle Ball – F3 Style! 5 pitches for each batter. After 5th pitch, batter calls a 1-5 exercise. WWIIs, Burpees, Dying Cockroaches, Knuckle Merkins, HR Merkins, and others were called.

    Back to the Dugout (Flag).

    Announcements: Puppy Pile this Saturday at 7:05

    NMS:

    YHC is proud to celebrate two milestones today. First and foremost, my son, Shark Bait, turns 8. The greatest gift I’ve ever received is him. He teaches me so much everyday. Happiness, gratitude, understanding, and much, much more. Love you buddy! Also, YHC posted for the 100th time today. Looking back on day one, and thinking about how far I’ve come physically and spiritually in such a short period of time is awesome! Thanks to each and every one of you for playing a role. YHC could not have done it without you.

    I think F3 workouts are best summarized as butt kicking workouts with fun sprinkled in. That was my goal for today. Hope y’all enjoyed the time. I know and I did. Thanks for letting me lead today.

     

  • Babies, Bunnies, and Jason’s Deli

    2 Warriors didn’t let the weekend hangout stop them from getting some miles in.

    This is how it went down:

    ROUTE

    Head out of the Atlee parking lot down the access toad and completed the Kings Charter loop and the Honey Meadows trail loop for 5.25 miles

    MOLESKIN

    It was great to catch up with Hardywood this morning. Congrats on completing the Summer Tour before the 2.0’s arrival.

    YHC counted 10 bunny sightings during the run this morning. So glad Hardywood got a glimpse of the DaVille wildlife.

    At the end of the run, YHC and Hardywood figured out that we both had worked for Jason’s Deli in the pass. Both of us are glad that life has lead us to better pastures.

    ANNOUNCEMENTS – Puppy Pile this Saturday @ 7:05

    SPIT ON THAT!!

     

     

     

  • Roxanne comes to Hoedown

    Nine of God’s finest creations assembled at Tuckahoe Middle School for a last day of hate beatdown.  We delayed for 2 seconds for Two Can to get settled and then off we went.  Mosey up to the blacktop for something like this:

    COP
    SSH – 40
    DQ – 13
    IW – 13
    Copperhead Squats – 13
    LBCs – 40

    Moleskin
    Quick saunter to the end line for a blacktop version of line drills.  This time we deconstructed a burpee then followed it up with burpees.  Run to the 1st goal, 10 merkins.  Run back to the end line then to the 2nd goal for 10 merkins and 10 jump squats.  Back to the end then to the 3rd goal for 10 merkins, 10 jump squats, and 10 leg thrusts.  Run back to the end line then to the 4th goal for 10 merkins, 10 jump squats, 10 leg thrusts, and 10 burpees.  Al Gore for the 6.

    Break out the speaker for Roxanne.  BT had flashbacks to the day he started hating Jville.

    Slow stroll over to the miniature field for triple check.  1 partner does jerkins while the other holds.  Third partner bear crawls down the hill and back.  Repeat for a total of 3 times.

    Jog to the front of the school to locate some bike racks.  Partner up for full extension merkinfest.  3 sets of 13 with the middle set being derkins.  Grab the bike racks for full extension on the decline.

    Dosey doe over to the teacher parking lot for a game of arrows.  Bear crawl between arrows and then complete 5 WWIIs at each arrow.  Modify after a few arrows to alternate between WWIIs and 4 count flutter kicks.  Plank for the 6.

    Mosey over to the cafeteria wall for triple check again.  This time exercises were BTTW, donkey kicks and a lap around the loop.  After 1 iteration, swap out BTTW with people’s chair.

    Circle up for numbers, names and COT with YHC taking us out.

    Moleskin
    What a wonderfully humid day it is today.  YHC couldn’t think of a better way to spend it.  The PAX was fully energized, especially when the speaker appeared, allowing us to complete 27 burpees in 3 minutes and 15 seconds.  28 if you are Mr Holland who got excited and added an extra.

    YHC bounced around the whole AO this morning, wanting to push himself to do a variety of exercises that are typically difficult.  Today was no different.  Thanks for playing along.

    Show up tomorrow at Spider Run.  Wedding Singer suggested we play a game of Edward 40-hands tomorrow.  Only those who post will find out.

    Announcements
    Puppy pile this weekend.  Wedding Singer has a puppy to spare.

    Splinter out.

  • Who’s the Q?

    6 Sunday stallions posted for a 7:00 trail run. Everyone kept asking “Shakedown, which way are we going? What’s the route?”  YHC was not aware his name was on the Q sheet but since it was we went North to South to maximize time with Saab before he left our group (with Oli in tow) to add  the FHP loop for 10. The rest of us did 7. Good fun as always. Good conversation. Various levels of bonkedness towards the end but we all finished.

    Three of us had dogs and kids to attend to so we circled up before the longer runners were back.

    Puppy pile next week. Tour continues, CSAUP coming in October, lots of biking going on these days, no Reese Strong this year.

    YHC took us out

    Peace, love, and chicken grease to all – enjoy your day gents.

    Some pool hanging going on in Brighton Green at 2:00 to celebrate Sugar Socks Birthday. Come hang and we can get you a guest pass.

    Shakedown

  • Out with the old, in with the new

    A solo summer tour participant posted to Off the Books this morning.  Fearing that may be the case, YHC had a route planned out that went like this: Right on Charter Colony, Right on Coalfield, Right on Midlothian tnpk past SOT, right on Charter Colony, around the lake on the path, and up the hill back to the start.

    NMS

    Was a nice morning for a run, even if only accompanied by the Classic Rock Pandora station coming from my iPhone.  Tunes were enjoyed, along with a pretty striking sunrise.  Was interesting to run along Coalfield and with my birthday around the corner, reflect on the passage of time.  When I was a kid in the 80s/90s, Coalfield was our main artery from Brandermill to Midlothian.  With the construction of Charter Colony, the 288 and Lucks Lane extensions, etc., it no longer cuts through and was completely deserted.  So a route out that old way, and back on the new road, with an Eastward heading on 60 for the sunrise was a good look.  Somewhere around 3.5 miles/30 minutes, with a cold coming on, felt about right.  I had some early run delusions about double posting to Funday, but sometimes its best to listen to our bodies.  As i finished up, there were more groups of people gearing up for runs, but none of them F3.  I may have even spotted a clipboard.  Weird.

    Sugar Sock out.