Category: Richmond, VA

  • APDs?…Someone call an Amber Alert

    4 Gents and 1 Lady shook off the post-holiday reverie and posted to what appeared to be the lowest attended 45MOM in recent history.  That said, it’s not the quantity but the quality so here’s what transpired – more or less….

    COT:  Helicopters, DQ’s, Merkins, Flutter Kicks

    Run from tree to tree performing 5 Merkins at each

    Doras:  100 J-Squats, 200 Mountain Climbers, 300 Flutter Kicks.   Partner runs to bars and performs 10 dips

    Triple Check (sort of):  10 Donkey Kicks, Bear Crawl, 10 WWII’s, run to end of court, 5 Burpees.  Return running backwards.  Repeato (double each number)

    Crawl the Courts:  Bear Crawl, Crab Walk, Crawl Bear, Polar Bear.  Perform designated exercises between each court.

    21’s (short lived):  Dry Docs and APD’s…more about that later

    Catch me if you can:  Bear Crawl while partner traverses field and back.  Switch until both reach end of field.

    Few Minutes of Mary, COT

    NMS:

    Small but solid group today.  Amber Alert (Saab’s 2.0) showed for her second official workout and performed as though it was her 30th.  When YHC got to the 21’s he asked Honey Do for two exercises.  HD responded with APD’s…which left YHC having to (uncomfortably) explain and demonstrate and APD to Amber Alert.  While all the PAX acknowledged her good humor about it, lack of time and the slight embarrassment of performing APD’s with his daughter left Saab ditching the 21’s and moving on to another exercise he wanted to squeeze in.

    Saab Abides

     

  • Easy-Going Wed Hill Run

    A PAX of two posted at Roller Coaster during the late afternoon of our country’s Independence Day.

    YHC and Husky showed up at 5:05pm and did two slow short loops.  We finished a little before the official start time of 5:30pm but waited around to see if any others showed up.  By 5:33pm there was no sign of any others.  YHC and Husky left and picked up the rest of his family from home and attended a cookout at friends.  Calories from col beer were inserted into YHC’s body after today’s weight loss session this morning in the gloom.  Husky tried his best TYA impression by running shirtless.  Well done, Husky!

    Have a great evening all!

    Kubota

    keep posting

  • Take that King George III!

    47 Colonials attacked the Independence Day F3RVA Convergence this morning on the 242nd anniversary of our ancestors telling King George III to “Shove It!”  Conditions were 70 and Sunny after the sun appeared from behind the great RVA skyscrapers.  7:00am and BOOM! time to roll!

    Mosey from Tredegar parking lot to Brown’s Island for:

    COP:

    Helicopters x 15

    Don Quixote x 10

    SSH x 20

    Merkins x 10

    Crab Cakes x 10

    Recover and half the PAX go with Assistant Q Lockjaw and other half go with YHC.  Hot Potato Q is in effect for both groups.

     

    Kubota PAX:

    Mosey across the footbridge to the WestRock Building.  Stare down the mighty steps on the side of the building and commence a Triple Check.  Partner 1 runs up and own all steps, Partner 2 performs merkins, Partner 3 performs LBC’s.  Three times through.  Al Gore to wait for the six.

    Kubota passes Q to Hardywood

    Mosey back to Brown’s Island and pick a nice spot on the concrete like “grass.”  21 rounds of escalating merkins and WWII sit-ups in cadence!  One of each, then two of each, then three of each, etc., etc., etc.  AUDIBLE!  11 rounds(that was plenty!!)

    Hardywood passes Q to EF Hutton

    Mosey back to the hill under the Virginia War Memorial.  Four Corners on the Hill(WOW!)  Corner One 10 x Burpees, Corner Two 20 x Box Cutters(time to catch your breath a little), Corner Three 30 x Carolina Dry Docks, Corner Four 40x Jump Squats.  EF Hutton wanted more!  REVERSO!!

    EF Hutton passes Q to Flange

    Partner Up!  Partner One does 15 merkins while Partner Two Lunges toward tree line on hill.  Partner One runs and catches Partner Two and switch up.  Continue and end at Gravel Path on hill.  Same thing on the way back except each partner does 15 Partner Leg Tosses upon switching.  Back at starting line, round three is Partner One does Mt. Climbers while Partner Two runs to grave path and back.  Three rounds each partner.

    Flange passes Q to Honeydo

    Mosey around parking lot and down Canal St and back up path to the North Bank Trailhead.  Partner up.  Partner One performs reverse crunches while Partner Two runs up trail, crosses first footbridge, avoids someone’s underwear on the bridge, and comes back.  Two Rounds each partner.  Al Gore for one minute and TIME UP!  Back to Flags!

     

    Lockjaw PAX:

    Lockjaw Q

    After COP, mosey back to Shovel Flags and up the hill to the canal.  Using the large wall, the PAX did a Triple Check.  Partner One does Balls to the Wall, Partner Two elbow planks and Partner Three Crawl Bears down the hill to the path and Bear Crawls back up the hill.  Three Rounds.  Next the PAX went higher up the hill across the canal for Touch a Tree.  One Partner touches the appropriate number of trees while the other Partner performs the following exercises:  Trees 1 and 2 – Mountain Climbers.  Trees 3 and 4 – Monkey Humpers.

    Lockjaw passes Q to Flipper

    Mosey back down the hill to the Shovel Flags.  Five Shovel Flags, so five Burpees at each of the seven light posts on Tredegar St. to the turn-off to Brown’s Island for 35 total Burpees!  Performed some Mary while waiting for the Six (6 inches, Flutter Kicks, Rosalitas.)  On the return trip down Tredegar St., Bear Crawl to the next light post and run backwards to the next two light posts.  Repeat until the PAX is back to the Shovel Flag intersection.

    Flipper passes Q to Spit

    Mosey down the ramp leading up to the bridge to Belle Isle.  Merkins and LBC’s while PAX waits for foot and bike traffic to depart the bridge.  Run backwards up the bridge, 5 merkins, bear crawl, 10 merkins, run backwards, 15 merkins, bear crawl, 20 merkins, run backwards, 25 merkins.  Reverso down to the bridge with 20, 15, 10, and 5 merkins to the bottom of the bridge.  Mosey back to the Shovel Flags for some Mary including: Bird Dogs, American Hammers, Freddie Mercuries, LBC’s, Flutter Kicks, and others.  TIME UP!

     

    COT, Numberama, Namearama, and Fudd, Honeydo and YHC took us out!

     

    Announcements:

    PuppyPile is July 21 at 7:05am

    Breaking Bread needs a Q for July and August

    I missed a couple others, so put in comments please.

     

    NMM:

    Wow!  What a morning!  Nice to see this turnout.  YHC did not expect so many, so YHC needs to stop underestimating this PAX.  Everyone worked hard and got it all out.  As for YHC’s group of PAX, mumble chatter ceased after the first round of the Triple Check stairs on the WestRock building.  Then Hardywood just made sure there was no more mumble chatter with his 21 audibled to 11 rounds of merkins and WWII’s.  Audible definitely had to be called on that one!  Four corners was definitely tough and the partner work at the end finished us off.  Lockjaw’s group had light mumble chatter but ceased because of the heat.  A consistent theme from Fudd was his possibility of splashing merlot since he drank a bit of wine last night (what happened to the Scotch?)  There was plenty of coffee, water, fruit, sausage and fellowship afterward!  There was also sausage from the grill to eat. (see what I did there?)  Welcome to Water Wing visiting from Cary, NC.  Welcome to FNG – King George from Powhatan.  YHC changed his name after a suggestion from Lab Rat that any FNG that posts on the July 4 Convergence should be named King George.  Next year, any FNG’s will be named Cornwallis or Benedict Arnold.

    YHC would like to especially thank Lockjaw for leading the second group of PAX and all the Q’s that had the Hot Potato tossed to them.  Thanks for the coffee, Hardywood!

    I know I missed a lot of mumble chatter before, during and after the workout, so please add in the comment section.  Several PAX jumped in the River during the coffeteria.

    TO all PAX that came this morning and to the PAX who are out of town on vacation, have a Safe and Happy 4th of July!!  Thank God for our Freedom!

    Kubota

    keep posting

     

  • Remind Me To Tell You About The Shark

    5:50 AM. Two F3RVA regulars met at Kitty Hawk Pier for feeding time and an epic 4th of July beatdown. The legend goes like this:

    COP – Helicopters / DQs / SSHs / LBCs / Reverse Sit-ups / Dying Crabs

    THANG – Mosey to shoreline for Clock Merkins on the newly man made shelf as part of the beach restoration project. 3 x 12.

    Mosey down to pier for unofficial Doras. Pole Smokers on pier pylons while partner runs up to the dune X 5. No dunes were disturbed.

    4-Corners: Burpees / American Hammers (2-count) / Merkins / Lunges (2-count). Repeato x 10 x 20 x 30.

    Mosey back to changing station for goggle pick up. Mosey back to KHP. DISCLAIMER: No lifeguard on duty. Swim at your own risk. Partner swim out to the end of the pier and back. NBD. Sharks had already eaten, we hoped. Mosey back to the flag.

    Slurpee took us out.

    Moleskin

    YHC and Slurpee have been slacking at the beach for nearly two weeks. Well, YHC has. Slurpee has been killing the runs. Atta boy!  What better way to kick off the 4th than an early morning sand filled beatdown. At the end, when we were safely on shore, YHC told Slurpee (and furnished video) about the six foot shark that was recently caught in the path of our swim. Slurpee took it like a champ – I think.

    YHC reflected a bit this morning and realized a few things. First, any exercise done in the sand requires twice the effort. My calves are toast. Second, two-man workouts are a great opportunity to get to know better your brother. Nice talking with you Slurpee. Lastly, down range beatdowns are a blast. Especially in new territory.

    Have a great 4th today men, and spend a few minutes in solitude reflecting if you can.

  • Bus Loop Beat Down

    8 Davillians and a visitor for the summer challenge rolled into the Atlee high school parking lot for a humid party that went something like this…

    Mosey to the basketball court on the other side of the school

    COP All IC – 25 SSHs, 10 merkins, 25 freddy mercuries, 10 merkins, 25 LBCs, 10 merkins, 10 don quixotes, 10 helicopters, 5 merkins, arm circles, 5 merkins

    Mosey to the bus loop

    11s

    1 merkin, run halfway around the bus loop, 10 two count mountain climbers, continue until finished.

    Mosey to the side of the bus loop

    Bear-ly Make It

    Partner up. One partner bear crawls up and around the bushes while the other partner does flutter kicks. Switch. Continue for three rounds.

    Native American run back to the start.

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Convergence tomorrow morning at Tredegar Iron Works at 7 am
    • Summer challenge continues
    • Pick 2 is getting married on Saturday! Special “family” workout at The Creek on Friday where he will have some groomsmen and bridesmaids in attendance. Bring all ages to the party!

    NMS:

    Some workouts are better than others. YHC knew that he would struggle this morning after helping at a swim meet last night and feeling already dehydrated. The PAX provided the fuel for the fire and we had a solid morning at DaVille.

    The COP merkin party always brings groans and this morning did not disappoint. There is something great about working in a ton of merkins right out of the gate that kicks things off well. The mumble chatter was prevalent until we fired up the 11s. Spit and Spike took off and crushed it. They enjoyed some mumble chatter along the way. Most of the rest of the PAX pushed through with limited chatter. Emoji was once again full of energy and he seemed to enjoy showing off his yellow gloves and matching shoes. Pick 2 showed a burst of energy midway through the workout. Perhaps some pre-wedding enthusiasm lit him up for that moment. Helix, the silent assassin, plowed through the workout with ruthless consistency. He is a beast.

    The PAX enjoyed having Lockjaw join us as part of the summer challenge. He was a strong addition to the team and helped keep us moving along. All in all, the humid morning was well spent and no man failed to benefit from the right decision of leaving the fart sack behind for the fight.

    The Carpenter

     

  • Worst Close-Out Ever…

    • 11 congregated around the U of R lake, showing varying degrees of interest regarding which route they would take;
    • As YHC spouted instructions with a map in tow, many expressed uncertainty on which direction to go;
    • Lab Rat took off on his own direction, with Fudd as a companion upon later inspection;
    • Sippy, Splinter, and Hardywood in front as one could plainly see, yet Hardywood dropped off near the end – supposedly having to pee;
    • In hitting the steepest hills Pucker showed just what to do, while Two Can was not far behind sporting his new Scorpion tattoo;
    • Bootleg was strong as ever as he ran toward others to join, while Circle K peddled off somewhere pondering his next pork-loin;
    • And lastly TYA wearing nothing but his Nike-Pro tights, left little to the imagination for awakening residents just turning-on their lights;

    Saab Abides

  • Ok, Ok we will stay off the field

    Six strong, including a FNG, made it out to HBR to see if the fields are in better shape. We did:

    Mosey to top field, botched disclaimer then COP of SSH, Don Qs, Merkins, Flutterkicks Scorpion Kicks, and Imperial Walkers .

    Head over to DK wall for Dora 123. 100 Donkey Kicks, 200 Jump Squats, 300 LBCs. Head down to Jerkin Gym. 4 sets of 8 Jerkins. Then over to benches for 3 sets of Benchkicks and Derkins. First set: 40&10, then 35&15, 30&20.

    Head back to Heartbreak Hill – Up, 15 WWII situps, then down. 2 more times up, decreasing WWIIs by 5. Then Jerkin Gym again: 4 sets of 5.

    Back to flag for mary, then Atilla took us out.

    NMS – YHC wasn’t sure what kind of pax we would have with several regulars out but ended up with perfect 6 Pax number. Welcome Kasem, our FNG who EF Hutton EH’ed. Nice work this morning, all without losing your keys.  YHC was sure to avoid the football field that now has 2 signs on it saying stay off unless approved. Not a lot of mumblechatter as the temperature was in charge. At least with the lack of rain the grass was dry and no bugs were out.

    YHC screwed up in the COP by welcoming everyone to Hoedown, wrong day. Then apparently on the hill runs YHC said only 2 times up but when we did a 3rd time Hutton said he appreciated the challenge.

    Garbage Plate still hates Benchkicks. Bromance put in good work and Atilla was his steady self.

    Announcements – Convergence tomorrow. Be there at 7 at Tredegar.

  • No Air but Hard Work at No Toll

    10 strong attacked No Toll this morning in the 81 degree warmth with no air movement.  The only breeze created was when the PAX was moving around.  Here is what went down:

    Mosey to the far field for:

     

    COP:

    Invisible Jump Rope x 15

    Helicopters x 15

    Don Quixote x 10

    Hillbillies x 15

    Merkins x 10

    Scorpion Kicks x 10

    Crab Cakes x 10

     

    Doracides (w/Big Cones)

    Partner up.  One partner runs to first cone and performs one Burpee then runs back and touches partner.  Run to second cone and perform two Burpees then run back and touch partner.  Run to third cone and perform three Burpees then run back and switch with partner.  Exercises that the other partner is doing are: 100 Merkins, 200 LBC’s and 300 Squats.

     

    Partner Work:

    Find a new partner and perform 3 sets of 20 PLT’s each

    With same partner perform 2 sets of 15 Elbow Plank Plerkins each

    Find a new partner and Wheelbarrow to the last cone and then perform 8 Booyah Merkins.  Switch with partner and wheelbarrow back to first cone.  8 more Booyah Merkins

     

    Pole Smokers:

    Mosey back towards the parking lot and stop to grab a pole each.  PAX holds 6 inches while person at the first pole performs 10 Pole Smokers then pass to next person.  Hold 6 inches unless you are doing Pole Smokers and work your way to the last person.

    Mosey to the basketball court for:

     

    Four Corners:

    Corner 1 perform 20 x 2-count Mountain Climbers

    Corner 2 perform 20 x Monkey Humpers

    Corner 3 perform 20 x Scorpion Dry Docks (10 with each leg up)

    Corner 4 perform 20 x Jump Squats

    Finished too fast…Repeato

     

    Merkin Ring of Fire:

    Each PAX member chooses 1, 3, or 5 reps of a different form of Merkin.  No repeats.  Included were: Hand-Release, Should Tap, Peter Parker, Regular, Clap and Finger-tip

     

    3 MOM:

    Rosalitas x 15

    Heels to Heaven x 15

    Flutter Kicks x 25

     

    COT, Numberama, Namearama, and YHC took us out

     

    Announcements:

    July 4th Convergence is tomorrow!!  0700 at Tredegar.  Hot Potato Q!!  YHC will start us off and then toss it.  Have some ideas ready in case you get the potato!!  Coffeteria and Light Breakfast following.  If you are in town, be there!

    Next PuppyPile is July 21 immediately following DogPile.  Bring out your 2.0’s for some fun and exercise.

    Breaking Bread needs a Q for July.

    YHC, Lockjaw and maybe others have a paddle trip set for Thursday at 6pm.  Huguenot Flatwater.  Bring your Kayaks, canoes or other floating devices.

     

    NMM:

    YHC was very pleased with the energy and hard work that the PAX put out this morning.  It was hot and hard to breath with no air moving, but everyone did their job!  Welcome to TurnCoat (DK’s nephew) who posted for the third time in the last few months and killed the workout!  Doracides were tough but at least we got them out of the way early.  The last time I brought them to a Q was in the Winter and they were not as evil.  They got everyone soaked with sweat early this morning.  Mumblechatter slowed down after the first few minutes of the Doracides.

    YHC would like to thank the SOJ men for letting him Q No Toll for the first time this morning.  Thanks for coming and for working hard!  It was a pleasure!

    Have a great Tuesday all!

    Kubota

    keep posting

  • Really, We Can’t Call the Run That

    ONE PAX posted for a distinctly non-gloomy run in the Gloom. 5:45 a.m. came, temps were sunny and 70, no LIFO’s appeared, and YHC was off.

    Route: Sudurhild to Bustadavegur to Langahild (becomes Noatun).  4 milers turn around (no takers), 5 milers left on Laugavegur to Snorrabraut.  Slight right onto Hverfistaga.  5 milers turn around at Frakkastigur.  Reverso.  Back to the VSF.

    YHC apologies to LabRat for mis-spelling precisely all of the street names.

    Number-am-a, Name-a-rama, YHC took himself out.

    Announcements:

    July 4, Convergence.  7:00 a.m. Tredegar.

    NMS:

    YHC rose for a sub-Arctic, Reykyavik summer morning.  Temps were actually sunny and 45, with the June sun certifiably magnificent at 10 a.m. levels in the sky at 5:45 a.m.  No Gloom here.

    The route was empty.  Iceland is not a country of early risers in the summer.  Despite running through urban neighborhoods / downtown, YHC saw precisely 4 humans on foot, 3 on bikes, and no more than 10 moving cars over 5 miles. No dogs/pets/other runners.  Turn-around point was (and YHC is not making this up) the National Phallological Museum, apparently the only point (ahem) of interest that appeared on Google Maps. For reference, it’s called,”Hid islenzka redasafn.”  After using his meager Icelandic, YHC deduces that either the first or last of those words means “Museum.”

    UpChuck spits the bit.

     

  • We Can Make It If We Try

    2 strong braved the heat for a steamy Punisher.  EF planted the Flag.  Here’s how it went down.

    Long Mosey around AO and back to front field

    COP (IC)

    • SSHs
    • Russian Soldiers
    • Imperial Walkers
    • Rib Spreaders
    • Arm Circles
    • LBCs
    • Merkins

    Mosey to front of building

    Partner 1 Exercise/ Partner 2 Run to Street and Back

    • Wall Plank
    • Donkey Kicks
    • Flutter Kicks
    • People’s Chair
    • Repeato

    Mosey to Bus Loop

    Ark Loader

    • Bear Crawl
    • Duck Walk
    • Crab Walk
    • Bunny Hop
    • Polar Bear
    • Crawl Bear

    Mosey to Blacktop

    Partner Conveyor Belt (P1 Exercise/ P2 Make a Free Throw)

    • Sledgehammer Tire Slams
    • Jump Rope
    • Repeato

    Mosey to Picnic Tables

    11s – Dips and Box Jumps

    Mosey to SF

    Mary

    • LBCs
    • Box Cutters
    • PLTs x 25
    • 10 Burpees OYO

    Numberama, Nameorama, COT

    MOLESKIN

    YHC received a heads up from F3 RVA’s social media guru, aka Lab Rat, that an FNG was planning to post for Monday’s rendition of the Punisher.  Alright that makes at least 3 if not 4 PAX.  6:15 text from Chum Bucket saying he’s out of town.  Hmmm, might just be 3 of us.  6:20 FNG arrives, 6:30 no Sonny, so let’s roll, just the two of us.  Along the way YHC gives the FNG a rundown of how things are done.  Quick disclaimer and time to sweat.  And sweat we did.  8:45 as of this backblast YHC’s shower didn’t take and he continues to sweat.  Welcome to FNG Crossroads (Diego).  Crossroads’ favorite band is Bone Thugs-N-Harmony and he hails from Statesville, NC, a town famous for lying on the intersection of I-77 and I-40, thus Crossroads.  Ok, his first concert was Coldplay and he made no mention of his favorite band, but we’ll just go with it.

    ANNOUNCEMENTS

    Convergence Wednesday 7am Downtown

    F3RVA Fantasy Football – talk to EF Hutton if interested, a few spots are open