Category: Richmond, VA

  • The Dash

    10 Faithful Friends arrived at Wdog for a beatdown; several had checked the Q sign-up sheet.( which can be checked here Q sign-up )

    THE THANG

    10 Burpees

    11 Burpess

    Run to Boatlake

    Light Pole to Light pole 7x LBC’s 9x Box Cutter’s to half way, reverse run, with 7x Squat’s 9x Lt Dans.

    Mosey to Tennis Courts

    Suicides on the lines, with reverse back.

    10 Burpees

    Run back to Shovel Flag

    11 Burpees

    COT

    Moleskin

    TYA noticed YHC was the Q yesterday, asked what YHC had in mind; he suggested Burpees. Occasionally, the Q will take requests, but always be weary of what is asked from YHC.

    Great to Seles out at Wdog today, Glad to have you in RVA!

    Swirly observed that YHC was not wearing gloves today, which a clue into what the legs and abs hand in store today.( side note/after effect – As YHC was driving this am, the manual transmission was making my left leg shake while sitting a a stoplight this morning.)

    Hardywood commented that he was Qing several times this week; it’s practically a Hardywood takeover week; 4 out 7 days surveyed and they all chose Hardywood to Q.

    Announcements

    Hampton Convergence Nov 10
    Charlottesville 4 Miler Nov 11

    What’s left of Bleeder out.

  • Spider Swim

    10 posted on  what should have been a fall morning for a Spider run.

    The Thang

    Out the back entrance of UR to River, right on Huguenot right on Westham Station, follow to the end (at River Road, 4 milers turn around and head back, five milers hit one more hill off Westham Station and back, 6 milers hit two more hills.

    NMM

    All started out fast this morning including Bleeder and Swirly who did one or two laps across the lake.  Swirly warned all that the sweat would start 3 steps into the run and he wasn’t far off.  It was downright sticky out there today.  By the end of the run, we all looked as if we had taken a dip in the lake.  In fact, if we had taken a dip, we would have been dryer.  Folks were a lot slower on the way back and a few or us, including YHC, opted for a shorter run than planned.

    Quite a stink out there on the road.  Roadkill smell was prominent from end turn at the end of Westham Station all the way to the top.  It didn’t help that it was an out and back since we had to repeat the road and the smell.

    Toucan is losing the weight and gaining speed these days.  He had a really fast start then faded a little due to a hamstring strain.  Saab was back out on the run this morning and kept pace with YHC (quite an accomplishment for anyone).  He put in 5 miles and seemed no worse of the wear.  The stairs today/tonight will tell the real story. (keeping my fingers crossed).  Lockjaw not spotted on the course, but is scheduled to Q RAMM for the next several weeks.

    Announcements.

    Marv to host post Dogpile workout on the 21st.  All 2.0s are welcome to come out.

    Upchuck running a second workout on the 21st as well.  Double dip if you can.

    TYA OUT

     

  • 4 Years With This Crazy Fool

    8 Davillians decided to enjoy another humid October morning with YHC who is celebrating 4 years of marriage with his M on Thursday.

    This is how it went down:

    Anniversary Slaughter Start: 4 Burpees OYO

    Short mosey to the green area next to the bus loop

    COP

    • SSH x4
    • DQ x8
    • Merkins x12
    • Pickle Pounders x12
    • AL Prom Date x 16
    • LBC’s x20
    • Arm Circles x8 small x4 big reverso

    THANG

    Head to the bus loop

    Aiken Legs (4 rounds with 10 to 20 sec Al Gore squats breaks between sets)

    • 20 squats
    • 20 Box Jumps (curb jumps)
    • 20 lunges
    • 20 Split Jacks

    4 corners (4 rounds)

    • 20 (2 count) American Hammers
    • 20 (2 count) Mtn Climers
    • 20 Donkey Kicks
    • 20 Dips

    AL Gore for the six

    Native American Run (with optional Burpee as always) back and around the Atlee parking lot to the SF

    4 MOM including Dolly’s, Flutter Kicks, Heals to Heaven, Freddie Mercury’s, and Hand release Merkins

    4 Burpees OYO

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    YHC arrived at the AO a little early to get his mile in the monthly challenge. When he came back around 5:25 the only car in the lot was his own. Starting to think this was going to be a solo workout the car started rolling in. That road closure is really screwing the PAX up in the morning.

    The normal players that know YHC like to make it a theme most of the time he Q’s where present so know one caught onto everything be in sets of 4 until the end.

    Great to see some of newer PAX members (Liono an Pit Bull) becoming regulars.

    Glad also to be back Qing DaVille. It has been way to long.

    ANNOUNCEMENTS 

    • Hampton Roads 1 year anniversary coming up on Nov 11th. Be on the look out for a preblast
    • The Shining (3rd F devotion time) still going on Thursday morning at 6:30 at Rise and Shine diner. Reach out to Wild Thing for details or just show up!

    SPIT ON THAT!! 

  • Bad decisions were made this morning…

    YHC rolled up to No Toll this am to see Gumbo finishing his mile-great commitment Gumbo! And the cars kept rolling in…19 men showed up this am to see if Flatline could count correctly! Ever since YHC first Q, all exercises have been found at the Exicon on F3 homepage or modified slightly.

    Mosey to the parking lot for COP-X15 arm circle (10 small, 5 big),  X15 Imperial Walker Squats, X20 Don Quixote, X15 Merkins, X15 LBC. And mosey to the soccer field…

    Exercise 1-WMD Crawl (Werkin, Merkin, Diamond Merkin) Bear Crawl……starting, x10 Bear Crawl/X5 Werkins, X10 Bear Crawl/X5 Merkins, X10 Bear Crawl/X5 Diamond Merkin and repeat previous 3 exercises in exact order to the end of soccer field back. Now, before PAX started there was plenty of mumble chatter…”the entire field”, “that’s a lot of merkins..” YHC knew the exercise was perfect when Rosie chimmed in, “..how far.”, or something to that extent. And, if Honeymoon ever needs another F3 name, “Bleeding Gash” would be perfect….I mean full of verbage this am. But the mumble chatter added to the experience…TOTALLY! YHC could not hear anymore complaining so an audible was called after finishing one length of the field. I mean BITCHING galore…so YHC switched all merkins to lunges-X10 Bear Crawls/X5 lunges for length of soccer field. Planks, waiting for PAX to finish. Mosey to parking lot, specifically, plenty of curb space….

    Exercise 2- The Butkis, in honor of Rocky’s dog! One minute toe touches to the curb, as fast as possible. One minute Al Gore with a few touchdown poses than one minute of toe touches, as fast as possible. We performed two cycles of this exercise. Rosie did point out to YHC that we may need to move to a point in the parking lot with light since YCH could not see his stopwatch. Others suggested just buying a new watch!! But YHC’s worked fine….just fat fingers from my gloves trying to his light button. Small ass buttons…………and mosey back to soccer field.

    Exercise 3-Super 21. Again, all exercises are listed in exicon or modified, including Super 21. You vs You. 1 merkin, 1 burpee, 2 merkins, 2 burpees, 3 merkins, 3 burpees, 4 merkins, 4 burpees…..continued till 21 merkins and 21 burpees are finished. Again YHC heard, “you mean we are going to do both exercises…” and “…more merkins..” And yes, even Rosie was adding to the mumble chatter. Honeymoon was full of himself this morning, and yes more bitching. So after YHC performed 9 merkins and 9 burpees and my ears could not hear anymore. AUDIBLE!! To the baseball courts…oops, I meant basketball courts. At least, I got the counting right this time. Mosey to the courts…

    Exercise 3-Dora-cides. Partner up. One partner runs suicides while other partner performs stated exercises and flapjack…suicides and X100 Arm circles, Suicides and X 200 LBC’s, and last, suicides and X 300 squats. And with one minute left in YHC’s workout, all PAX members did 1 suicide, AYG(all you got). Short mosey to parking lot…

    Number-ama, name-r-ama, and announcements, of which there were none. Except, Wilson–“dogs and kids.” Marmaduke took us out!

    Great showing this morning. Thank you for following and YHC knows he did something super when Rosie is involved with mumble chatter about YHC’s exercises!! Great to see newer F3 brothers continue to post-POSH, Ram Man, Ollivander as well as some old faces, Flashdance-good to see you brother!

    I am blessed to be able to get out of the fartsack and lead the PAX this morning!! I will always be thankful for this group and the men I have come to know and call my friends!!!

    Loud and Proud,

    Flatline

  • Resolution Personified – Cinder Block Of Success Edition

    7 warriors rose to greet the dawn of a new day.  It went a little something like this.

    Grab a cinder block of success (CBOS) and mosey to field for a little COP.

    IC: 20 X SSH, 10 X DQ, 20 X IW, 20 X LBC, 20 X FM, 11 X Merkin

    Lindsay:  Begin with 10 decline merkins (feet on CBOS) then pick up CBOS run to the other end of the field and complete 20 WWII situps.  Then 15 merkins/25 situps, 20 merkins/20 situps, 25 merkin/15 situps, 30 merkins /10 situps.

    Catch Me If You Can:  Grab CBOS, mosey to track and partner up.  One partner grabs 2 CBOS and starts running.  Other partner completes two burpees then runs to catch up with the other partner.  Then switcheroo.  Complete one lap as a team.  For lap two same as above, but complete 3 burpees before running with CBOS.

    Dora 1,2,3: Mosey to hill with CBOS and partner up.  One partner runs up hill with CBOS and other partner begins a set of exercises.  Exercises are 100 merkins, 200 squats, 300 two count flutter kicks.

    Numberama, namerama, COT and the great Honeydo lead us out.

    Moleskin:

    YHC is in the process of moving offices and came across a pile of cinder blocks.  Since that moment their only destiny was to make an appearance in a workout.  Not quite sure of the exact weight, but it seems to make everything a little more difficult.  Of particular note was the carrying of two CBOS during Catch Me If You Can.  Such fun was had that this shenanigan may make another appearance in the near future. Big thanks for the Tuckahoe tribe for the privilege of spending a morning in their fair hood.

    News:

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

    Our western brothers in CVille are recruiting for the Mens Four Miler on Sunday Nov 12.

    Please put October 29th on your calendar for Breaking Bread. Details to come soon.

  • Crawlin’ in the Rain

    Five of the faithful gathered in the Gloom at Punisher on a rainy Monday morning. Johnsonville (YHC) as a few minutes late on account of a fairly bad single-car accident on 195 by the Woodfin HQ. Praying there were not serious injuries. Chum started things out, and this is how it went down, more or less:

    Mosey to west side of school form COP warmup.

    Chum led ssh, DonQuiotes, and, when YHC arrived, Hillbillies. I don’t really know what he led prior to the Hillbillies, but I’ve been around long enough to make sh** up.

    YHC took over for a slaughter starter a la 10 minutes of burpees.

    Mosey around the north side of the school to the bus loop.

    Classic descending curb crawl from 8 to 1, or something like that.

    COP 20x Dollies

    Line up with hands on curb for plank walks in cadence. 20x left. 20x right.

    COP 20x Freddie Mercs

    Edit: Line up with hands on curb for plank walks in cadence. 20x left. 20x right.

    Mosey to soccer field. Line up on end line for Dora with 100x pole smokers, 200x crab cakes, 300x nothing (ran out of time). Runner crab walked 20 steps, then ran to end line and back.

    Return to VSF in the driving rain. YHC took us out.

    MOLESKIN:

    We had a bit of a beaten up, injured crowd this morning. Clavin was nursing a broken rib, so YHC’s lineup of exercises was not idea. He persevered and alternated when needed.

    The 10 minutes of burpees seemed light compared to Charles Bronson / wheelbarrows / sand pit crawls last week.

    Thanks for letting me lead, Jville

  • A Butterfly Emerges

    3 Warriors rose to greet the dawn of a new day.  It went a little something like this.

    COP: IC- SSH X 20, DQ X 10, IW X 20, LBC X 20, FM X 20, M X 10

    Cecil’s Ladder – There are 12 lamp posts the circle Forest Hill Pond.  At the first post start with 1 jump squat.  Second post 2 jump squats, etc.  After completing an exercise at the twelth lamp post, make your way back to the start stopping at each lamp post and working your way down the ladder.

    Cecil’s Ladder Round 2 – On the way out Hello Dolly with an audible called for on the descending return trip back of Merkins.

    Hill of Ill Repute – Complete a combo of running (forwards or backwards) and 5 declining (facing down hill) merkins at each lamp post.

    Mary – WWII SI IC X 20, Six Inches IC X 20

    Moleskin – The only way the YHC we be in attendance is to sign up for the Q.  The fartsack force feels particularly strong on these days.  This morning was dominated by the strong work of Bootleg.  What has happened in the past few months is something to be admired and to set an example of us all.  This was a tough workout this morning that Bootleg would have really struggled with during his first few weeks of F3.  He was right in the thick of it today.  Absolutely incredible and TClaps to you brotha.

    News:

    The one year anniversary for Hampton Roads is coming up.  Keep in eye on their backblasts for dates and times.

    Our brothers to the west in CVille are looking for some support at a 4 Mile race in their fair city in the coming weeks.  Keep an eye on their bb for specifics.

    Upchuck thinks Dogpile is too easy.  He says it’s like the Princeton of working out.  The sweaty Knight of Cambridge is introducing the Double Dog on Saturday October 21st.  See him for details and schedule your appointment now with Flipper for October 23rd. #laser

     

  • Las Colinas lluviosas

    Un corredor aparecio en la lluvia para correr unos cuantos kilometros.  El Q duerme en que asi corrí solo.  Una milla para empezar entonces repiticiones de las colinas.

    Que tengas un gran día.

    Rosie

  • Paradise

    A Mighty 12 came out for a wet Hoedown and to see the AO that last week’s inaugural seventeen have been talking about.

    It started out in the bus loop with COP:

    • Invisible Jump Rope (bringing a little Punisher to Hoedown)
    • Copperhead Squats
    • Slow Don Quixotes
    • Russian Soldiers

    Mosey down Lindsay Drive to Lindsay Court all the way down the hill to the end.  Time for some Lindsays.  Start with 30 merkins and 10 Box Cutters flipping positions and increasing/decreasing count by five til you are at 10 and 30.

    Partner up for Catch Me If You Can.  Partner 1 runs up the hill backwards while partner 2 does three burpees and runs to their partner.  Swap roles and repeat until you reach the stop sign.

    Cross the road and bear crawl up the hill.  Mosey to the back play ground for modified 4 Corners.  It’s modified in that three of the stations are in a row and a fourth across the track.  At the end of the day, 4 stations and a lap around the track.

    • Station 1 – Derkins with legs suspended by swings
    • Station 2 – Suspend yourself from the monkey bars and leg lifts
    • Station 3 – Dips off the benches
    • Station 4- Box Jumps

    20 of each exercise and repeato 3 times.

    Finish up with 11s – WWII, run across the field, Scorpions

    Mosey Back to SF.  Labrat took us out.

    NMS:

    After last week’s total darkness, we had more ambient light even with the clouds and rain.  Headlights aided us in our workout trek this morning.  Saab called the Lindsays “Lazy Lindsays” since we didn’t run between exercises.  Commentary was quickly replaced by grunting and gyrations in the street as the full effect of the Lindsay was experienced.  YHC chose that spot in proximity to a potential EH mark.  Nothing says come out and play like twelve guys in your street working out.

    For those who came for the Lockjaw history lesson, as you were running backwards up the road there was a place of significance to your right.  There is an 1830s farmhouse owned by Dr. Patterson named Paradise.  This is where Tuckhoe Elementary held their first classes in the basement prior to the construction of the current school.  Besides being a local doctor, he was a captain of the tobacco industry founding the Lucky Strike brand among others.  As you can probably deduce, Patterson Avenue is named after him since it went through his land.

    Finally, the box jumps and derkins were a special challenge.  Derkins off of a moving swing is a good core exercise as well.  The box jumps were on a four cornered spring device.  When the Pax hit is just right it would catapult the Pax on the opposing side like a trampoline.  Timing is everything.

    Announcements:

    • For those driving to Hoedown, do not park in the row of spaces adjacent to the bus loop.  Early arriving teachers prefer these spots.  Let’s keep the peace in our new AO.
    •   Upchuck is starting up a double dog dare monthly workout on October 21.  Come for Dogpile and stay for a second hour.  This month it coincides with Puppy Pile, but ongoing it may not.
    • Puppy Pile on October 21 @ 7am.  Kid friendly workout at the Carillon.

    Time to Taper,

    Lockjaw

     

  • A midsummer run in October

    5 studs and YHC posted on a sticky Sunday morning for a trail run.

    The Thang:

    Northside to T. Pottersfield to Buttermilk and back.

    NMM

    2 Pax, Hardywood and Upchuck took the actual route today (I think).  YHC was hurting after the first mile and opted for a straight cross off Belle Isle instead of T. Pottersfield.  The other PAX opted to take a loop up to the war memorial and then back to the route.  Not sure why they visited war memorial, but at least two of the PAX members hated the addition.

    Swallow got bit by a bee on the way back. Although he is luckily not allergic, the bee sting still had affects and he limped back to the parking lot.  Hardywood and Upchuck were doing the 1 minute walk, 3 minute run technique.  YHC opted for walk up hill and run down and flat for the final 5 miles.  Either way, it was crazily humid out there today.  Felt like a mid August run only this was mid October.