Category: Richmond, VA

  • La theme Francais at Chienpile

    Vingt-Quatre (avec un FNG) posted on a beautiful Saturday morning for a Bastille day beatdown at Chienpile and figure out what a French theme would entail.  Here is what we did:

    COP – SSH, Helicopters, Merkins, Freddy Mercurys, Scorpion Kicks, Don Qs.  Head to Amphitheatre for:

    Bastille Day celebration.  Original day was 1789 so we did:  Burpees up each step for the 17 then back down and 5 V-Ups per steps until last step where we did 4 to get to 89.  Then head down love hill and over to Pipeloop.

    Partner up for Classic Dora:  100 Merkins, 200 Jump Squats, & 300 Box Cutters.  Running up Pipeloop was a tribute to mountain stages of Tour De France.  Head up to Rusty Cage:

    4 Sets of 8 Pull-Ups & 4 Sets of 10 Dips.  Then head to Amphitheater field for Soccer Practice in honor of France is World Cup final tomorrow.  PAX worked on most important skill in soccer:  Taking a dive – PAX would sprint, YHC called contact and PAX were to do their best Neymar imitation of being shot and roll on the ground in agony.  Whoever acted the most hurt got the Call and select 20 reps of an exercise of their choice.  Fireman Ed called 20 WWII Situps, Handshake called Mtn Climbers, and Swirly called Hand-Release Merkins.  Finish up with Sprint back across the field and then mosey back to the flag.  Wilson took us out.

    NMS – YHC signed up for Dogpile Q about 3 months ago and almost forgot about it until he checked the Q sheet on Thursday.  A Bastille Day theme with the Carillon steps open was hoped for but the fence still remains up, maybe next year.  Some quick math of 17 steps in the Amphitheater gave us a chance to honor Bastille Day in F3RVA’s own way.  We were missing some Dogpile regulars but the siren song of Lockjaw’s Gridiron Q called some away, like Hardywood midway through our beatdown.

    The cooler temps last night made the grass soaking wet for the V-Ups.  The Pipe-Loop Dora may be getting a lot of use this summer but it is only available for a few weeks before the sunlight escapes soon so use it or lose it.  Mumblechatter was heard about this new killer plant that burns your skin now in VA and how PAX should beware.

    There was no French connection to the Rusty Cage, just needed to crush the Arms with dips.  PAX knocked it out in short order. There was almost some French added though as rumor had it that some Merlot was spilled behind the Dip bars but that was just Bromance modifying the exercise.  PAX seemed to enjoy their soccer practice at the end.  The USA still has a long way to go to master the art of the Dive and advance to the World Cup elite.

    Good to see the New Market crew pull in with 3 strong.  Wilson took a fair amount of ribbing but good to see him, Honeymoon, and Marmaduke back in action.  Welcome to FNG Diggler, not sure how having a porn-stache gets you that name but it made sense at the time.  Also great to see Hitchhiker out in the gloom one week after his new baby arrived.  

    Annoucements – Puppy-Pile next weekend.  Also TYA has a CSAUP planned for October – stay tuned for more details upon his return but start your distance training now.

  • HDHH Pre-Blast for 7/18

    This wednesday we are going to combine two great things:  Running/Biking and Triple Crossing.  We are going to meet at Triple Crossing Fulton location ready to depart at 5:45 pm.  We will pick up the Capital Trail for a country side run.  F3RVA bikers, feel free to join us on two wheels.

    We will return to Triple Crossing at 6:30 for HDHH.

    See you then.

     

  • It’s Not A Cult

    A beautiful mild summer morning with cricket in the air set the stage for a Great Eight to return to the birthplace of F3RVA.

    Leave the parking lot with a short mosey over by the sand volleyball nets for COP.

    • Don Quixote
    • Helicopters
    • SSH
    • Russian Soldiers
    • Imperial Walkers

    Strut to the sand volleyball courts for Lindsays.

    1. 30 Merkins
    2. Bear Crawl half way across the sand court
    3. Lunge the other half
    4. 10 Box Cutters
    5. Run Back and complete the rest

    Quick trot to the picnic shelter and a rearrange of the tables for 11s.

    • Abyss Merkins
    • Box Jumps on the tables (watch your head)

    Long mosey to the middle school soccer field for the first ever Honeymoon Suite Beast.

    1. APDs
    2. Pickle Pounders
    3. Oblique Crunches – right side
    4. Diamond Merkins
    5. Oblique Crunches – left side
    6. Monkey Humpers

    Partner up for PLTs: 25 reps three times through.  Follow up with some elbow plank time.

    Off to the front of the middle school for Triple Check.

    1. Run the bus loop
    2. Flutter Kicks
    3. BTTW

    Mosey back to the shovel flag where YHC took us out.

    NMS:

    It was great to be back at Gridiron; the cauldron that forged F3RVA.  This AO is not as frequented as others, but offers so much ground to cover.  We barely scratched the surface this morning.

    The Honeymoon Suite Beast was performed in front of a Tomato running group using the upper track.  This prompted Hardywood’s declaration that “this isn’t a cult”.  If Offshore was present, I am sure we could have done a 7th round incorporating the elusive upright APDs into the mix.

    It was great to see familiar faces on the summer tour, old friends, and new folks from the Short Pump nano region.  YHC, Sugar, Shake, and Hardywood were asked which state we were from which prompted our response of “Richmond”.  This is the beauty of the Summer Tour:  bringing people together across RVA.

    Announcements:

    • Puppy Pile next weekend – Bring those 2.0s
    • Weekly paddle group – see Lockjaw if interested.  I will be out there this weekend.

    Time to Taper,

    Lockjaw

  • Hand Release This!

    10 party animals launched out of the fart sack and landed in a parking lot for a hand-release fun fest that went something like this…

    Mosey to and through the pavilion and then around the church building to the starting location.

    COP All IC – 20 SSHs, 10 hand-release merkins, 20 crab cakes, 10 hand-release merkins, 20 LBCs, 10 hand-release merkins, 10 helicopters, 10 don quixotes, 10 hand-release merkins, arm circles, 10 hand-release merkins, 10 copperhead squats

    Mosey to the corner of the building near the basketball hoops.

    Dora 1-2-3 – Partner up. Crank out the Dora with 100 hand-release merkins, 200 WWII sit-ups, 300 jump squats.

    Mosey to the flag

    All IC – 10 american hammers, 20 flutter kicks, 10 american hammers, 20 freddy mercuries, 10 american hammers, 10 heels-to-heaven, 1 american hammer…

    Numberama, Namerama, Announcements, Mudface took us out.

    NMS

    YHC has noticed some partial merkins in recent weeks and decided to amend that with some hand-release activity. This was inspired by Hardywood’s call to full merkin mayhem. It was also inspired by Helix’ full-form exercises at every turn.

    The COP always provides an opportunity to throw the PAX off a bit. The hand-release merkins after every exercise elicited grunts and groans. That means YHC is doing something right! At one point, Spit tried to jump ahead of YHC and he got down to the ground but YHC shifted at that exact moment. There is always a healthy level of cat-and-mouse going on with Spit!

    The PAX went to work on the Dora 1-2-3 and took no prisoners with the hand-release merkins. Spit called out Hardywood’s technique of throwing the arms out to the side and lifting legs. Some of the PAX gave it a shot. Most of them didn’t. Wild Thing continued to show that being in your 60s is not an impediment to pounding out a F3 workout. Spike shared how he woke up at 4 am for a five mile run before the workout. T-claps for that! The WWII sit-ups provided another “opportunity” to not shortchange the exercise. After the jump squats, some of the PAX decided to go for the dunk on the lower rims while others attempted to touch the high rim. Most missed…

    It was another glorious morning in the gloom with a fantastic team.

    The Carpenter

  • Sad Clowns No More

    15 Veterans of the Gloom descended upon TwinTeam on a beautiful sunny and 70 July morning for a celebratory beatdown went a little something like this:

    Thang:

    Slaughter Start!  3 burpees, 6 WWIIs, 5 Merkins

    Mosey to the bottom of Twin Team Hill, Circle up, Disclaimer, no time for COP today, men.  Let’s get started!

    Merkin Mile, Twin Team style.  I believe the hill is about 2/3 mile each way, so it’ll work.  And besides, who wants to run on a track?   Take the hill, AYG…12 Merkins at the big bend, the top, the bend on the way down and the bottom.  Once done, run back up for the six, finish together.  Plankorama.

    Mosey to the softball field between Bettie Weaver and JRHS for some four corners.  Ascend: 10 Merkins, 10 Merkins +20 WWIIs, 10 Merkins + 20 WWIIs + 30 Squats, 10 Merkins + 20 WWIIs + 30 Squats + 40 SSH   Al Gore for the six, and then descend, same counts and exercises starting with 40/30/20/10.  Al Gore for the six.

    11’s On the hill between the softball field and the JRHS parking lot.  Bear Crawl up, Crawl Bear down, exercises were LBCs on the bottom and 2ct Flutter Kicks on the top.  Start with 1 LBC/10 flutter kicks, keep going until 10 LBC/1 Flutter Kick.  Plankorama for the six.

    Native American run the long way back to the flag, and with 30 seconds to spare, 10x Flutter kicks IC.

    Numberama, Namearama, Announcements, and YHC took us out.

    Announcements:

    Puppypile July 21, right after Dogpile.

    Summer Tours continue, I believe there’s a little group heading out to GridIron this Saturday.

    Sorry if I missed something else.

    Moleskin:

    It was an honor to lead you men this morning.  I was pretty floored as the headlights kept coming in, and my energy to lead really started to jump.  Great work out there today!  By Shakedown’s watch, we covered about 2.5 miles, and by mine the calorie burn was well north of 500 which hasn’t happened in a while for a 45 minute bootcamp.  Ya’ll absolutely crushed it.

    As I marked my 1 year F3 Anniversary, I was reminded that we should each be thankful we had the courage to show up for our first post, and that we had the determination and will to keep showing up.  We all make the group what it is, and every one of us contributes to each others success. Take the energy you have from the group this morning out into the world and have a fantastic day!

     

    Sugar Sock out

     

     

  • You woke up when?

    0513 and YHC arrived to RAMM with Big Blue present and several RAMM Gear gents doing warm up laps. Conversation prior to 0530-what time do you wake up and why? Before 0530, YHC had directions but thought it easier to state, Reverse Carillon! Saab was pointing in a direction that confused YHC but there was a 4, 5, and 6 mile group who all understood where to run, so it worked for YHC.

    4 mile group….Pucker, Bleeder, Lug Nuts. 5 mile group…..Swirly, Flatline. 6 mile group…..Phonics, Sippy Cup, Marv, Saab

    6 mile group took off but in a different direction than 4 and 5 milers. 4 and 5 milers went down Grove, R on Malvern, L on Cary, R on Banbury, L on Tomacee, R on Portland Place, L on Douglasdale Rd and from here 4 milers were on there own. YHC and Swirly went up Douglasdale Rd and R on Boulevard with a lap around Carillon and back down Boulevard to Grove. 6 milers seen by 5 milers across the lawn at The Carillon so they were on the route. L on Grove back to The Flag.  6 milers caught up to YHC and Swirly near Mary and 4 milers were waiting at The Flag. RAMM Gears finished at 0615 too.

    Number-ama, Name-r-ama, Announcements:  Reese Strong is on hold this year, per Phonics. Puppy Pile next Saturday at Dogpile starting 0705.

    YHC took us out!

    NMS- Prior to 0530, the conversation at the gloom was about what time do you wake up or maybe, how often do you wake up at night, and why? Saab was upset he awoke 1 hour prior than needed. YHC awoke at 0440 for the bathroom and realized going back to sleep was not needed. Yesterday, Bleeder forgot to set his alarm but awoke at 0449, in time for 45MOM!! Swirly has been waking often and no alarm clock needed! Anway, conversations that occur prior to workouts are often spontaneous and hilarious!

    Swirly, thank you for the pace this morning.

    Welcome, FNG, The Profit, with RAMM Gears! No Tools EH’d so welcome!!!

    This mornings run was greatly needed and being part of this group starts my day! I am blessed!

    Only those who post understand!

    Loud and Proud,
    Flatline

  • Hot Potato for Three

    A PAX of 3 made it out to Timberwolf, including 1 stamping his Summer Challenge Passport.

    With no Q on the signup sheet, YHC took the Q and the beatdown went something like this:

    Mosey to front of school for COP: SSHs, DQs, Russian Soldiers, Bob & Weaves, LBCs, Crunchy Frogs

    Mosey around to back of school, grab a piece of wall: 10 donkey kicks, 5 wall walkers + stand inbetween, 15 donkey kicks

    Mosey to tennis court: Tennis Court Tracers across 3 courts, bear crawl to other side, reapeat-o on other side

    Hardwicke Box: broad jump forward, shuffle to the right a few paces, broad jump backward, shuffle to the left for a few paces….for 2 minutes

    Mosey down to track – run 1 lap

    Q passed to Wedding Singer

    Quick Mary: flutter kicks, box cutters

    Mosey back up to school: Deconstructed Burpee Perimeter Run: at each major corner of perimeter of school perform either: 2 merkins, 2 squats, or 2 burpees

    Q passed to Bag Phone

    Suicides: forwards, forwards + backwards, karaoke

    Q passed back to YHC

    Mosey back to VSF for Mary: Rosalitas, Protractor

    COT – Singer took us out

    NM

    Lots of discussion this morning regarding golf…and Wedding Singer’s golf game…and what brought Wedding Singer to Christopher Newport University from Maine. Still, given the discourse, we packed a lot of exercises in…and gave Bag Phone his first opportunity to lead a few exercises

    Kudos to Bag Phone for consistent attendance since he first posted 5-6 weeks ago.

    It’s a big AO….we stayed mostly flat today.

    No sign of New Market….shock factor: 0

    Announcments:

    Puppy Pile a week from Saturday

  • Kettlebell Dora (Extended)

    Seven of the faithful showed up at CircusMaximus this morning with kettlebells in hand. Johnsonville (YHC) took Q, and this is what went down more or less:

    COP (warmup):
    10x BOYO
    20x SSH
    10x cherry pickers
    20x LBC
    10x IWs
    Fairly lengthy sequence of arm circles

    KB carry to front of school for KB Dora (Extended) — the first partner does the appointed exercise, the second runs down bus drive to fire hydrant (about 60 yards), does 1 BOYO, runs back replacing the first partner and continuing count. The first partner repeats the run. Rinse and repeat until designated count is reached.

    50x merkin row (always makes me think of Toga)
    100x sit and kb press
    150x goblet squat
    200x kb swing
    250x skull crusher (but, for this one, in lieu of running, non-exercising partner bear crawled up wheelchair ramp, touched door and crawled back to start)

    KB carry back to VSF. COT with YHC taking us out.

    We were thrilled to have Sugar Sock and Hardywood (who normally post at 45MOM) come out and see what we are up to out in the far reaches of F3RVA. The summer AO challenge has been great. There was not much downtime in the workout for mumble chatter, and men worked very hard to get through this one. Great job! Johnsonville

  • Sweaty Mary

    15 strong posted for Mary this morning and here is how it went down.

    Mossy : 10 burpees – Windmills, Helicopters, IW’s, SSH’s . LBC’s, APD’s Flutter Kicks

    Curb Crawl Ladder: 1-6 and back down.

    Partner leg toss – 3 sets of 20

    Triple Check : run the black top perimeter – WW11’s and LT. Dan’s

    Polarbears to the fence – 10 donkey kicks – repeat 3 times

    Indian Run  the full square of Mary.

    Ring of Fire – 10 merkins

    Mary – 6 inches

    YHC had to borrow some gloves from Bleeder this morning cause he left the smelly things in the back of big blue and as ya’ll know it rained like a motha last night- thanks Bleeder  ! Saabski was in rare form this morning – atta baby Saabski – hey congrats on the Q5 Amber alert 🙂   Goldberg crushed the triple check – way to push buddy.. BT smoked the polar bears (which are always a crowd pleaser)  . Posh, Swiper, Handshake, Firemen Ed, Olivander Vinny, Keymaster  all – crushed the Indian run – Bleeder, Loose Goose, Spit, Pucker all  banged out the ring of fire. And the 6 inches was destroyed by the pax – lots’ of grunts and moans coming from the grounds of Mary this morning..

    Excellent job guys – it was really humid out there…  Way to push . Thanks for taking us out today Sabbski – well said buddy.

    See y’all in the gloom..

  • Takes two to Tango!

    Two warriors attacked the hills of Roller Coaster this evening and here is how it went down.

    Bleeder and Swirly – two long loop = Boom!

    Bleeder getting that BRR work in that a baby !!! We missed TYA out there but YHC bets he is running somewhere in Guatemala…….. Go gettem TYA and Circle K!

    Guys – if your running BRR it’s time to come out – soon there will be beverages after the run i’m told 🙂

    See y’all in the gloom..