Category: Richmond, VA

  • Cones make corners

    6 men and one 2.0 (almost as big as the men) roused themselves to post to a KB workout.  Here’s how YHC remembers it.

    COP

    SSH, Merkins, arm circles (small and big), LBC’s, helicopters and shoulder taps.

    Mosey around the back of the school to the track.

    YHC marked out a rectangle with cones for 4 corners.  Alternate farmer carry with lunges, 10 KB swings, next corner, 20 Goblet squats, next corner, 30 situp presses, last corner, 40 lawnmowers (20 each arm).  Cycle through one more time, reverse the numbers, you end up  doing 50 of each exercise.

    Mosey to pick up loop for 11’s.

    Halos, lunge to opposite curb, do flutter kicks while pressing KB up.  These took  a little explanation.

    Mosey to SF, 20 shoulder presses, 20 calf raises with KB, 20 good mornings, 20 snatches.  Repeat with sets of 10.

    Numberama, namerama, YHC took us out.

    NMS

    The last time YHC did four corners at MANNdate much grief was given that “It’s an oval, it can’t be four corners!”  In vain YHC tried to fix the (PAX’s) problem by placing cones in a rectangle.  Sadly, PAX still followed the oval track shape, but at least there was less mumblechatter about shapes.  Wedding Singer set the pace and crushed it.

    The PAX seemed to like what YHC is calling Flutter kick Presses, and it did seem to make the flutter kicks a bit easier.  There was some mumblechatter at the end that YHC’s watch was running slow–YHC disagrees.

    Thanks to Wedding Singer, Hardywood and Shakedown for making the journey, it was great getting to know you better.  Good luck with your impending 2.0, Hardywood!

    Announcements: Puppy Pile on 7/21

    Thanks for letting me lead, and as usual I have No Idea what I’m doing.

  • Slow and Dirty McDeuce

    A mighty 7 attacked the gloom of SOT for a form focused beatdown.  As the Garmin synched satellite watch clicked over to 0530 6 stood ready to hit the road when Rosco rolled in to make the dreaded odd number of 7.  No matter today, YHC did not have any planned partner or group work.

    Mosey over to the bus parking area for a warm up of SSH, DQ, Helicopters, Hillbilles (for Jville), Alternating Shoulder Taps, LBCs.

    Short Mosey to the sidewalk for form focus instructions.  8 Count hand release burpees x 5, Slow deep lunges 10 each leg, Slow big Flutter kicks x 10

    Mosey around the school and down to the track for Dirty McDeuce.  Round 1 – Hand release merkins x 12, Deep Copperhead Squats x 12, Slow Freddie Mercuries x 12, Run a lap; Round 2 – Diamond merkins x 12, Monkey Humpers x 12, Crunchy Frogs, Run a lap; Round 3 – T Merkins (raise 1 hand to form a T after each merkin) x 12, Dollies x 12, Reverse Lunge x 12, Run a lap; Round 4 – Wide Grip merkins x 12, Imperial Squat Walkers x 12, Heels to Heaven x 12

    Mosey to the bottom of the hill for more Mary – Rosalitas, Reverse Crunches, American Hammers.  5 slow 8-count burpees.  Back up the hill to the flag.

    Numbers/Names/COT – Prayers for Mr. Roper’s extended family, he lost an uncle yesterday and a cousin recently and that family is grieving.

    Great work today men.  Great to see Bag Phone and Digger as SOJ regulars.  Rosco fought through some rough knee pain, he realized he can no longer keep up with the young crowd on the basketball court and old bodies do not heal as quickly as younger ones.  Johnsonville’s first trip to the new SOT worked out well he pushed hard and blew past YHC in the homestretch of the last DM lap.  Tobit crushed the laps as is becoming usual, YHC tried to slow him down by engaging in conversation but couldn’t keep it up for too long.

    Slow and full range movements can be much harder than high volumes.  A pleasure to lead these fine men to start of this Wednesday morning.

     

  • Competing RVA Ultimate

    11 strong
    NoToll
    High 60s

    THANG
    COP – SSHs, DQs, Copperheads, Merkins, Scorpion Kicks, Crab Cakes, Flutterkicks
    Indian Run big perimeter
    Partner Love Field – Polar Bears, Lunges
    Ring of Burpee Pops – elbow plank, 3 burps, al gore, pass it
    20 minutes of Ultimate – 5 vs 6
    Mosey to SF – American Hammers, Hello Dollies
    COT – Wilson

    NAKED MOLESKIN
    Given the strong numbers and knowing Lab Rat was leading a PAX playing across the Rivah YHC couldn’t miss another chance to play some ultimate.
    Beautiful morning for it…and sadly the days are getting shorter.

    Respect to return of the New Market clown car.

    Shamefully, YHC is missing the 11th member of the PAX! Help a brother out!

    ANNOUNCEMENTS
    Sugar Sock is celebrating his 1 Year Anniversary with F3 by Qing Twin Team on Friday.
    Puppy Pile 7/21
    Honeymoon wanted to let everyone know that the BRR is in September

  • PROPER Dora…Mind the Flora

    A naughty 9 descended upon WDog to greet the day.  This is what transpired more or less…

    COT:  Helicopters, DQ’s, Imperial Walkers, WWII’s, HR Merkins

    Descending Merkins and Bear Crawl:  7 Merkins, Bear Crawl to Center of circle, 6 Merkins, Crawl Bear Back.  Repeato until down to 1 Merkin

    Run to base of hill past far circle.  5 burpees on bottom, run to top, to 20 of stated exercise, run back down, Repeato:  15 Minutes.  Excercises were WWII’s, JSquats, Merkins.

    PROPER Doras:  100 Merkins, 200 M-Climbers, 300 LBC’s.  Partner runs to Flower pots and does 10 Decline Merkins and runs back.

    Burpee Ring of Fire, COT

    Moleskin:

    Great morning with only a few complaints about the humidity.  Not much mumble-chatter which YHC chalks off to the PAX staying focused on the task at hand.

    YHC did appreciate Bleeders all-in face-first approach to the flowerpots…..

    Announcements:  I’m sure there are some in another backblast somewhere.  You should read them.

    Saab Abides

     

  • Where there is multiples of two…

    6 Davillians and 2 summer tour participates arrived at Atlee High School for some partner up fun

    This is how it went down:

    Mosey around the parking, pick up Hardywood, then head to the blacktop behind Atlee 

    COP (ALL IC)
    • Invisible Jump Rope
    • Helicopters
    • DQ
    • Merkins
    • LBC’s
    • Heels to Heaven
    • Arm Circles
    THANG

    Mosey to the “WALL”

    Donkey Partners – Partner Up, First partner does Donkey Kicks while second partner touches a tree. Switch, Rinse and Repeat touching 2 different trees then 3 different trees. The Peoples’ Chair for the six

    Mosey to the tennis courts

    Four Corners (Partner Style) – Partner Up, Each partner completed 10 Merkins, 20 (2ct) Mtn Climbers, 30 LBC’s, and 40 SSH. Partner carriers between the corners

    Mosey to the field

    Partner Beast – Partner Up, One partner is completing an exercise while the other holds Al Gore or plank then switch. Exercises were: Merkins, Carolina Dry Docks, Mtn Climbers, LBC’s, Heels to Heaven, and Burpees

    Mosey to the exercise station

    Pull Ups and Jerkins – Partner Up, complete 10 Pull Ups  and 10 Jerkins each

    Indian Run (with optional Burpees) back to the SF

    PLT Medley – Partner Up, Each partner completes sets of 20, 10, and 5 PLT’s

    Merkin Ring of Fire then Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    As YHC’s M would say “I hate odd numbers!” so at 5:30 when the 7 member PAX started to mosey, YHC wasn’t sure if the “plan” for a partner day would be able to happen. Thankfully Hardywood pulled in at 5:30 and 30 second so audible didn’t need to be called.

    YHC witness today that completing exercises as partners brings out the best each of use. There was more encouragement then normal, during the Beast the partners not “schedule” to do Burpees still did them, and the PAX seemed to move just a little quicker. This was just a great reminder that F3 is nothing without our fellow brothers by our side everything step of the way.

    Thanks to E.F. Hutton and Hardywood for the making the trip to “The North” today!

    ANNOUNCEMENTS
    • T-Claps to Hardywood who should be done with his summer tour by Monday
    • DaVille will be Q a Labor Day Convergence – Detials coming soon

    SPIT ON THAT!! 

  • We DID do 10 Burpees

    Then we had fun….

    12 12 year olds showed up for play time at Heartbreak.  We skipped most of the workout stuff and went straight in for the kill….if “the kill” means playing a game.  6 on 6 meant lots of running and nowhere to hide.  Workout was gotten.

    Geez, this morning was a blast, even though I once again was on the losing end until the final score.  Everybody that posted is ready for another round of ULTIMATE, we just have to figure out when. I am not going to give a breakdown of the game, because it won’t do it justice.  Keep your eyes peeled for the next ULTIMATE “workout”, as we need to get them in quick before the daylight fades on us.

    Lab Rat apologizes…

  • Hark the Screech Owl Nevermore

    A cool dozen runners, including one FNG, took off for a cruise down Westham Parkway.  4, 5, and 6 mile options were invoked and all returned safely.

    Big Tennessee took us out.

    NMS

    The rolling hills of Westham Parkway never disappoint, nor does the Westham Station extension.  Today’s backblast title comes from a story Saab shared pre-run.  Imagine Homer Simpson running out of the front door in his underwear to dispatch with a screech owl that disrupts his sleep invoking memories of Poe’s “The Raven”.

    Welcome Brita!  Hopefully we will see you out soon.  It’s always great to have a Trophy siting as well.

    Announcement:

    • July 21 – Puppy Pile – 7:05 @ the Carillon
    • October 20 – A CSAUP shrouded in secrecy.  TYA is doing research in South America as we speak.

    Always Be Tapering,

    Lockjaw

  • Star Child shares some Louisville tricks with RVA

    Thanks to Captain Insane-O, I can check DRQ off my bucket list! While visiting family in Richmond,VA, I thought it would be fun to visit another AO. And once I shared the idea with CI, he quickly does what he does on Tweeter and viola! I was on the calendar to Q at #TheGridiron!

    The fun part was to share some of our tricks we’ve learned or made up over the past year. The big challenge was showing up to a location that I’ve never been. Luckily, CI got me in contact with Atilla, an RVA HIM that answered a few questions:

    • How many PAX post? 5-10
    • Do you use Coupons? What are coupons? (Ah… It’s on! Stopped by Lowe’s and grabbed some)
    • Any hills? No (hmmm… coupon work it is!)

    I hoped my cousin would be an FNG that morning but had an injury that kept him out. He knows some of the guys already so hopefully he visits soon!

    Since my Q was off the cuff, here’s a quick summary of what I hope they can take away.

    PAX: EF Hutton, Attila, Vinny, Johnsonville, White Deer, and Star Child (DR Q)

    • 100 SSH- Yes, my signature COP trick was how we kicked off
    • Dips while the partner lunges 25 yards and back
    • BOYOS- randomly I yelled out 5BOYOs! They caught on quick! (5 burpees OYO for the RVA Pax)
    • Jack Webb- They haven’t heard of it, and probably thought it was a waste of time until the numbers increased. Then, the PAX loved/hated them. (40s – combination of merkins and air presses)
    • Louisville Honey Pots- I believe I need to credit Diablo for this trick. And RVA liked them as they were a face melter near the end of the hour. Three rounds wiped us all out.
    • Jerkin ladder – 8 on down
    • J Lows and ARods- RVA is used to Pickle pounders but I don’t believe they know their distant cousins.

    More went down by after a 10 hour drive home and cranky 2.0s, this B.B. is intended to say THANKS to the VA PAX that allowed me to Q and make me feel welcome! I had a great time! I also got the chance to do Jerkins, something I’ll take home to my region if we can find the right gear!

    SC

  • F4 – Fourth F Being Family

    Spit posting for Pick 2

    A Total of 21 including 9 FNG’s (Guys and Gals) and 7 2.0’s arrived at New Highland BC on Friday to help Pick 2 celebrate his wedding weekend.

    This how it went down:

    Mosey around the church one lap then head to the field

    COP (ALL IC) – SSH, DQ, Imperial Walkers, Shoulder Taps, Merkins, LBC’s, Arm Circles

    THANG – Mosey the pavilion

    Triple Check – Dips, Skull Crushers, Run down the gravel road and back. Rinse and Repeat 3 times of course

    Mosey back to the field

    3 BALL

    • PAX was divide into to teams
    • Have one group start “at bat” and the other group start in the field. The group “at bat” should create a batting order that they maintain for the entire game
    • The first participant at bat kicks each of the three balls into the field, one at a time, and then runs the bases. The kicker tries to kick the ball into open space so the fielders do not catch the ball. Fielders attempt to catch and/or retrieve the balls as soon as the first ball has been kicked, while being aware of the other balls being kicked.
    • Fielders collect all the balls and place them in the bucket beside “pitcher mound”. Fielders work together to run and hand off the balls to each other to get the balls to the bucket.
    • Participants must be on a base when all balls are placed in the bucket. Once on a base, participants are not required to run to the next base. They can decide to stay on the base if they do not think they can make it to the next base before all the balls are placed in the bucket. If they are between bases when balls are all returned to the bucket, they return to the previous base. More than one participant is allowed on a base at a time.
    • Runs are scored each time a participant reaches home base safely.

    Mosey to SF for Numerama, Namerama, Announcements, PICK 2 took us out

    MOLESKIN

    This was a nice change of pace at The Creek last Friday. We had a great showing from wedding party including the father of the bride (Blue Tux), father of the groom (Vila), and The bride herself (Pick 1).

    The 2.0’s seem to enjoy 3 Ball the most but YHC did notice a few adults getting into as well.

    To learn more how 3 Ball works watch the video

    Congrats to Mr. and Mrs. Pick 2 on their marriage this past Saturday!

  • Audible Monday

    Ten of the region’s finest assembled in the waning crescent for a hot potato Q.  With the regulars gone, Hoedown is turning into a regular “who want’s it” staredown.  YHC took control this morning before passing the potato.  Mosey to the black top ocean for COP that went something like this:

    COP
    SSH – 25
    DQ – 10
    MC – 20
    LBC – 20
    Arm Circles – 15 each way
    Mosey back to the drop off loop just as Flipper arrives.

    The Thang
    Start off with Dora, the traditional way, not the proper way.  Partner 1 runs around the loop while partner 2 does an exercise on the hill.  Exercises were 100 incline (feet up the hill) WWIIs, 200 clockwork merkins (50 at noon, 3, 6, and 9), 300 single count lunges.

    Pass the potato to Slurpee who took us down Lindsay.  Modified polar bear back up the hill.  Seven stride bear crawl followed by 7 merkins.  I’ll call this the Slurpee Bear.  Repeat until you get to the 6th car then partner up and partner carry up the hill and back down to the bottom.  50 jump squats then sprint back to the VSF.

    EF Hutton took charge for mary, teasing us with something special he has been working on.  Alas, that will have to wait.  Mary included Freddie Mercuries, six inches, Wilson’s spaghetti party (two ways) then a ring of fire.

    Numberama, namerama, then Flip dog properly took us out.

    Moleskin
    Today was the day of audibles, lots of ideas that required modification.  YHC took two of those honors, first with the attempted incline WWIIs.  That was a complete disaster.  Audible to flat WWIIs.  The second audible of the day was cutting 300 lunges down to 200.  YHC was getting bored.

    Slurpee continued Audible Monday with two audibles of his own.  The Slurpee Bear was a pure smoker.  Third audible was to lunge as necessary.  Fourth audible was to only go 3 cars instead of the full 6.  I imagine this seemed like a good idea in his head.  Note to the PAX, careful calling on Slurpee during a hot potato.

    The PAX wasn’t very creative during COT when naming our FNG.  Ponch did a good job providing background but nothing juicy stood out.  We tried the first concert (Travis Tritt), after which the PAX stood at each other trying to pull a Travis Tritt song.  Flipper finally pulled Trouble.  Sabotage indicated the FNG was light on his feet running up the hill, which prompted Twinkle Toes.  No one was excited about it but we rolled with it as there were no other creative options.  While driving home, YHC noticed that the license plate for our FNG was “JZY JFF”.  After a post workout conference with the Qs and Flipper, we settled on Carlton.  Ponch, let your boy know he is now Carlton not Twinkle Toes.  You are welcome.

    Ring of fire with dealer’s choice merkins was a sight.  Especially Two Can demonstrating proper hand clap merkins.  Boy can get off the ground.

    Well done all.  See everyone soon.

    Splinter out.