Category: Richmond, VA

  • Dog gone Turkey Trot


    10 able runners and 1 FND arrived at Spider run for some servings of parts of the Turkey Trot

    THE THANG

    See the route above, Everyone did some variation of the route.

    COT Swirly took us out

    Moleskin

    Dutch arrived with a four legged runner, Kenya ( the Friending New Dog’s F3 Name), YHC is pretty sure Kenya could have kept on going without issue.

    Saab preferring to avoid any hills, he did a googolplex of loops around the lake. Recovery seems to be moving along nicely; however, For this year’s Turkey Trot, Saab is going to unexplainably be “out of town” and unable to participate in the race.

    Wedding Singer trying Splinter’s junior size reflective vest for the first time, made it back safely to the AO without incidence. Swirly did get in a few extra miles by pre-running, YHC Pre-Run was backwards running (side note – the Nike App somehow reduced my mileage total – Lug Nut you may be able to catch up)

    Welcome Pusher! Coming from the F3 Carolina’s region. YHC did not know the Spider Gift Store was open before 0530. Pusher was in full Spider gear, Shirt, Shorts & Shoes; he was giving MARV a run for his money “VCU vs UR”; although, UR with home court advantage, MARV Cranked out a healthy lead!

    Post Run Activity

    TYA calls YHC with “Hey, where are you?” YHC responds,”What’ up?”, TYA “Clavin’s car is dead at Ellewoods.” YHC, “Oh My way,” A few moments later, Clavin’s car started, and on it’s way to Advance Auto.

    Announcements

    Turkey Trot – November 23 – Sign up here = Sign up

    Hampton Roads – November 11 – Convergence at Stink
    Charlottesville – November 12 – Mens Four Miler – Sign up here —Sign up

    What’s left of Bleeder out

  • Warm-up

    Two of the slowest runners in DaVille and Spit showed up on a rainy morning to get in some miles. No Idea and YHC hit the woods for some run/walk and put in about 3.5 miles. Spit ran laps of the school and got in his 4. Good work this morning

    Thanks for letting me lead

    “Movement is momentum, and the enemy of momentum is timing”

     

  • Proper trimming leads to better results

    14 strong gathered at Hoedown to enjoy the properly maintained grassy sections of TES. It only rained when the PAX were facing skyward on the ground. It went down with:

    COP – Invisible Jump Ropes, Don Qs, Helicopters, Merkins, Freddy Mercurys. Head up to top field, partner up- 50 Pull-ups between 2 partners.

    Face school- Bear Crawl across field, lunge back. Then broad jump across field, lunge back. Partner up – Wheelbarrow across and back. Then Crab Walk, lunge back.

    Line up for Human Centipede. 1 time through. Mosey to 3rd Prez Parking lot. Derkins down by five from 20 across lot. Karaoke across. Then 15 Jump Squats each end 4 time.

    Back to front of school for 3 sets of 20 PLTs. Fish up with 3 sets of: 20 Donkey Kicks and 5 Burpees. COT and Marv took us out.

    NMS – The rain started as soon as we started Freddy Mercurys but stopped and held off until we hit the ground again for PLTs near the end. Otherwise perfect weather. And nice to cover an AO without the need of a machete. The PAX does enjoy a trimmed AO to play with, maybe except Saab who prefers the 70s style he grew up with.

    The upper field was plent bright but just dark enough to keep form police at bay. The 50 Pull-ups to start woke the pax up and made for fun as some taller pax had to improvise on the playsets.

    The 3rd Prez Parking lot offers a well lit space to play with. The Hoedown AO continues to expand. Abut half the pax ran in to the AO and Marv is dreaming of the day he can resume that tradition.

    Announcements – Puppy pile and optional 2nd hour of Dogpile this Saturday.

     

  • Aisle 5 returns

    7 strong posted in the rain this week for a RiverRun in standard American English.

    Thang:  Run into the park and around the back of the school (found some fun new toys for TwinTeam) then over to the track, a little over a mile.  Speed work – 800 repeats – Run 2 laps hard then a recovery lap.  Repeato until YHC calls time.

    Jville and Honeymoon were pushing hard through the 800 laps, YHC knows how much Jville loves speed work and was glad to see him out today.  Wilson and Aisle 5 caught up on their recovery laps, it was no Subaru but it was good to see.

    When YHC pulled up there were 2 cars already waiting, 2 more than showed up last week, so YHC was pleased he would have some running company.  Then Aisle 5 (Kotters) stepped out of one of the cars and YHC was even more excited.  He has been limited in action since a knee injury over the summer but it was great to see him back out.  Aisle 5 requested the 3 mile option so YHC accommodated.

    Everyone did a great job today, speed work is a little wrinkle that is good to mix in every once in a while.  Thanks for indulging the Q.

    Punisher at 6:45 pm today for anyone that wants to try out a PM workout today.

    Stay dry, Rosie.

  • Theta Q

    6 Faithful and 1 FNG arrived for a unique Batteau beatdown, 6 by car, 1 by foot.

    THE THANG

    10X push-ups
    10X air squats
    15X SSH
    Run to tennis courts
    10X suicides
    lunges around tennis court
    5 suicides on the courts
    fast eddies (20x each, sit-ups, flutter kicks, sit-ups, leg raises, sit-ups, crazy ivans, sit-ups, crunches, sit-ups, freedom twists, sit-ups, bicycles, burpees, push-ups)
    Tabata with sit-ups
    Tabata with push-ups
    Green Sally Squats
    1 minute plank

    COT by Bleeder

    Moleskin

    After the usual disclaimer, YHC turned over the Q to Theta, who recently passed(Scorched) the Army Physical Fitness Test (APFT) – Theta started ROTC in fall of this year as a Sophomore. Although the starting the exercise methodology was more ROTC like, the Cadence was right on the money! Well Done, Theta!

    The Yankee Aggressor, wearing what looked liked weighted socks, was his usual chatterbox during most of the workout; demonstrating the proper way to create mumble chatter during a most exercises.

    WinkleVoss,our FNG today, drove in from the Tri-city area this morning. When WinkleVoss asked where the workout was tomorrow, Bootleg suggested that he should take a day off and try Wdog on Wednesday. (Swirly about came out of his skin with that comment) YHC highlighted that taking a day off is one approach, versus attempting the daily ritual.

    Announcements:
    Hampton Roads 1 Year Anniversary Convergence is on Saturday Nov 11 at 7AM located at Stink HIll.

    F3 CVille is recruiting for the Mens Four Miler on Sunday Nov 12.

    What’s left of Bleeder Out

  • No burpees, some bells, and Blue Devils

    Around 6:45 AM, Cecil led the assembled PAX in a Pre-Game discussion centered on 2 Peter 1:3-11 and representing the first in a series of nine such conversations taking place in the coming weeks.  Thank you to Cecil for taking the lead on this.

    The six PAX members assembled for the morning then began the workout portion of the morning which went like so:  20 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Hillbillies, 15 x Rosalitas, and 15 x Arm Circles – forward and reverse and big and small.  Mosey to the far third of the parking lot for Painting the Stripes (or whatever else we call it) with forward jog along one perpendicular parking lot line and a backpedal along the next line.

    Head to the edge of the Park playground for Super 21 – start with 1 Merkin and 1 WWI Sit Up in the first round and increase by one of each within each round until 21 of each are completed.  Rounds were interrupted a couple of times for other exercises:  1) After 5 reps, complete 3 second Jerkin 90 degree hold, 3 second 45 degree hold, then 3 full Jerkins – alternate partners and repeat once more;  2) After 10 reps, compete Jerkin round with 4 second holds and 4 reps, repeated; 3) After 15 reps, completed Squat sequence; 4) After 18 reps, quick mosey to the far end of the parking lot to move Kettlebells out of the way of the assembling youth footballers, then return; and 5) Slight breaks after 19 and 20 with Squat sequence.

    Take Kettlebells behind the backstop near the main parking lot for final sequence.  Three PAX members alternate Kettlebell exercises including Upright Rows, Dead Weight Squats, and Curls while the other three members complete LBCs, including regular ones and versions with the left or right leg straightened.  Alternate until all have completed two Kettlebell and LBC rounds.  Head back down the hill to the parking lot for COT and Attila took us out.

    Nice work guys.  Let me know if I’ve missed something.  Busy morning with the Tuckahoe Tomahawks hosting the Hopewell Blue Devils.  Another good coffeeteria at Einstein’s.

    In case you didn’t hear, The Punisher is making a trial move to Monday evening starting tomorrow – 6:45 PM and not 5:30 AM.  See you then.

  • Sippy Cup Friendly

    Four studs posted on a Sunday morning.

    Across the bridge, Buttermilk to T. Pottersfield to North Bank and back to the parking lot.  7 miles covered by the PAX

    NMM:

    Pulled into the parking lot this morning and who did I see.  Sippy Cup.  Yep, this is only the second time that Sippy has posted for a Sunday morning trail run.  The last time was more than two years ago.  Great to have Sippy out there.  Speaking of pulling into the parking lot when I was coming down the hill I spotted Saab’s RR in front of me.  In a move that would have made Bleeder proud,  I pulled to the left, passed Saab and took a right turn into the parking lot just ahead of him.   Saab was also back on the trails for the first time in a while and the second time in the last four months.  I know he was happy to be out there…we were certainly happy to have him back in the running PAX.  Shakedown continues to lay the miles down…he stayed with Sippy for the first half and then Sippy had to make an appointment so left Shakedown in the dust…..

    TYA Out

  • Off Track Betting at Off the Books

    Three cup horses declared eligible away from the false energy of the Fartsack and birthed the latest version of the free handicap claiming race that is Off the Books.  At 6, Wilson, Honeymoon, and the shipper that is YHC posted at the Urban Farmhouse (Midlo) gate and, at the sound of the bell, were off.

    First post after one furlong left into the Woolridge chute, then 9 furlongs to Midlothian Turnpike (left), 9 furlongs to Charter Colony (left), and 8 furlongs to Woolridge (left).  Down the backstretch for 5 furlongs to the Urban Farmhouse and a slow trot for 3 furlongs in the UF stable area to round out 32 furlongs.

    4 milers do one lap, 8 milers two laps, 12 milers three laps, and 20 milers 5 laps.

    Naked Moleskin

    Bug Boy YHC thanks the company (Wilson and Honeymoon) for hosting today’s stakes.  YHC had a bit of a bog spavin prior to the morning slow trot, likely a hangover from back-to-back stakes races at Dog Pile and the CBOS-based Twin Team.  There was a brief consideration of a post-time scratch, but having made a HC at ET’s, today’s visit to Midlo Downs proved well worth the extra saunter.  Even with a modest mist, the track had a good bottom and, notwithstanding some shadows, it is generally a flat race through the first few turns.

    Honeymoon proved the lead pony today, circling back to round up YHC and fellow maiden Wilson.   Even with the darkness, headlamps help each rider through The Gloom.  No sooner had Wilson told Honeymoon to make a run down the backstretch than either the sloppy conditions or a speedy cut took Wilson down.  Wilson’s a mudder, so he rubbed some furosimide on it and galloped to the finish.  Well done for a stakes horse who hates stakes.

    The post-race festivities were moved off-site today as today’s race turned into a sprint and UF had not yet opened for the day.  The stallions scouted 3 locations before finding a groom with the right mix of water, caffeine, and coffee to satisfy three moderately stretched colts.  YHC thanks Wilson for covering the fees at DD.  A fine cup o’ joe and good conversation ensued.  Any riders who have not seen extreme dune buggy racing on a muddy track, see Honeymoon.  If you need your stables organized, Wilson will do it and pay his own way.  There’s no surer bet in racing.

    Announcements:

    Double Dog Saturday October 21: come early, stay late, and push yourself just a little bit more.  First race post time 6 a.m., second race at 7 a.m.  Fill out your card with ET’s afterwards.

    November 11 is the 1 year Anniversary of F3 Hampton Roads.  Join us to romp with the rogues from Stink Hill.

     

    UpChuck spits the bit.

  • This Week in F3…

    27 extraordinary men (including 2 F3 tourists and 1 FNG) posted to Dogpile for an homage to the great baseball highlight show This Week in Baseball (or TWIB) with highlights from the past week of F3RVA workouts.  Gotta love the signature flip from the Wizard of Oz in the attached clip.  This episode included:

    Mosey to the grass circle in front of the amphitheater for disclaimer and COP:

    • Slaughter Starter (highlight from Jville’s Punisher workout) – 10 Burpees OYO — MONDAY
    • SSHs x20
    • Don Quixotes (VERY SLOW) x10
    • Imperial Walkers x20
    • Merkins x10
    • LBCs x20

    THANG:

    TUESDAY – AIKEN LEGS AMPHITHEATER STYLE  (thanks Spit from DaVille)

    From the base of the amphitheater working our way up the steps perform the following exercises on each step – squat, box jump, lunge (each leg), split jacks (each leg).  1 of each on first step, 2 of each on second…18 of each on 18th step.

    WEDNESDAY – TRIPLE CHECK (Marmaduke from SOT)

    At the base steps of the Carillon 1 member of the team does dips, 2nd member does flutter kicks, 3rd member bear crawls to the flower pots and runs back.  3 times through.

    THURSDAY – PARTNER PYRAMID (Hardywood from 45MOM)

    Mosey back to the valley behind the amphitheater and partner up.  One partner runs up the hill toward the Rusty Cage and the other runs up the hill to Love Hill Road.  Perform stated exercise, then return to the valley and find your partner for a partner exercise.  Rounds were:

    1. 10 Burpees at the top of the hill.  10 Boo-yah Merkins in the valley – plank for 6
    2. 20 jump squats at top. 10 Boo-yah Merkins in valley – plank
    3. 30 merkins at top. 10 PLTs in valley – Al Gore
    4. 40 Box Cutters at top. 10 Boo-yah Merkins in valley – plank

    FRIDAY – CATCH ME IF YOU CAN (This (or derivations of this) was done at a few different AOs this week)

    Parnter 1 perform 2 Burpees while Partner 2 begins lunging back toward the flag.  Partner 1 runs and catches Partner 2 and Flapjack.  After about 5 minutes, YHC called for everyone to do 3 burpees where they stand and run back to the flag

    LBCs at the flag for the six, then 1-minute of Superman together.

    COT, Number-rama, Name-a-Rama and YHC took us out.

    Announcements:

    • Double Dog (name to be confirmed) kicks off next Saturday at 0700 for a second hour of pain at Dogpile.  Upchuck has the Q for Dogpile and is looking for folks to contribute to a Hot Potato Q for the second hour.  See Upchuck.
    • 1-year anniversary of Hampton Roads F3 – Convergence on Nov. 11 — can we get a clown car to go recapture the #GhostFlag?
    • Men’s 4-miler in C-ville on Sunday, Nov. 12

    NMS:

    Great job today men.  I was reading a bunch of BBs this week and thought it would be fund to bring back some of the exercises I missed from other AOs.  Turned out to be heavy on the legs today, but overall I got a good sweat going and I hope you guys did too.

    The Aiken Legs workout in the Amphitheater was a slugfest and was prime for getting the mumblechatter going strong and, as usual, Lab Rat was leading the charge.  Though, he had a cadre of followers and contributors today.  Good times.  And, I’m not sure what I missed at the end of the Triple Check, but there was a some serious laughter at the other end.

    It was great partnering with Wahoo from Raleigh and FNG-Cherub (YHC thought on the way home that Hallmark would have been a good name, but we will stick with Cherub) on the Triple Check – way to work guys.  Great having Gingivitis back out a second day from Clemson.  But, YHC’s personal highlight today was Boo-yah merkins with Saab.  Out of all 15 tries with our left hands, we maybe connected solidly once…maybe; however, we managed to connect domes at least 3 times.  Strong!  Thanks Saab!

    Have a great weekend men.  Dominate the day.

    No more Gumbo for you!

  • Pre-Blast: Resumption of the Pre-Gaming at GridIron 0640; Followed by a ChumBucket Q KickOff at 0700

    Pre-Blast: Resumption of the Pre-Gaming at GridIron 0640; Followed by a ChumBucket Q KickOff at 0700

    Pre-Gaming resumes at GridIron tomorrow at 0640.  Focus will be on spiritual growth based on 2 Peter 1:3-11
    3 His divine power has given us everything we need for a godly life through our knowledge of him who called us by his own glory and goodness. 4 Through these he has given us his very great and precious promises, so that through them you may participate in the divine nature, having escaped the corruption in the world caused by evil desires. 5 For this very reason, make every effort to add to your faith goodness; and to goodness, knowledge; 6 and to knowledge, self-control; and to self-control, perseverance; and to perseverance, godliness; 7 and to godliness, mutual affection; and to mutual affection, love. 8 For if you possess these qualities in increasing measure, they will keep you from being ineffective and unproductive in your knowledge of our Lord Jesus Christ. 9 But whoever does not have them is nearsighted and blind, forgetting that they have been cleansed from their past sins. 10 Therefore, my brothers and sisters, make every effort to confirm your calling and election. For if you do these things, you will never stumble, 11 and you will receive a rich welcome into the eternal kingdom of our Lord and Savior Jesus Christ.
    Cecil organized this Pre-Game series and he has the Q for weeks 1 and 2; weeks 3-9 will be Qed by those of the Pax called to lead.  This will be strong.
    ChumBucket has the Q for the fun that follows at the normal 0700 kickoff time.
    Stand Firm.