Category: Richmond, VA

  • Cargo Shorts and Dutch Colonials

    Four PAX braved the muggy weather to put in some miles at River Run this morning – all four thinking they may be solo with the regulars (Gumbo and Rosie) on hiatus.

    All four chose the 4 mile route – through Tarrington, across Robious, down Twin Team hill, around the school loop. Rosco, Sugar Sock, and YHC ran as a group and discussed the finer points of fashion and housing in the late 80’s and early 90’s – the consensus (by at least two) was to keep the cargo shorts and ditch the Colonials.

    Great running with you all this morning – sorry to leave you solo LugNut. Way to hold down the fort for the SOJ regulars.

    Announcements:
    – 4th of July convergence at Tredegar 7:00 – no other workouts that day.
    – Puppy Pile on 7/21 @ 7:05

    ~Why walk when you can Wheelbarrow?

  • Sweating, on the rocks

    2 regular Batteau rock haulers, one occasional visitory and 2 uninitiated Pax  showed up on a very hot Monday morning.    Hot Potato Q was called. Mosey over to the sledding hill.

    Honeydo leading COP– SSH, Helicopters, Merkins, DQs, Freddie Mercuries.  Then zip-line back and forth. 15x Merkins at one tree and 15x WW2s at the other.  Work way down hill in a zig-zag fashion.

    Sippy Cup leading.   Choose a rock and head down to the lake for a large loop.  Leg 1.  Carry rock up the long hill to the FH parking lot, then 10x crossover merkins.  Mosey to picnic shelter for 10x 2-count chicken peckers. Mosey to the bowl for 20x Box jumps, then run down hill to start.  Wait for pax and then run up the hill to retrieve rock and carry down.

    Flange leading.  10x lunges each leg with rock on right shoulder, followed by 5x 2-count crossover merkins.  Then put rock on left shoulder and repeat.  I think we did this ~4 times on each shoulder.  Carry rock back up to its resting place and Mosey back to the flag.

    Honeydo leading.  15x LBCs.

    COT.  Splinter took us out.

    Moleskin.  Great work today, men.  With the heat, that was a crushing workout and perhaps the sweatiest I’ve ever been at an F3 workout. It was nice to Honeydo, Splinter and Mr. Holland visiting today.  The summer tour has been nice!  Flange continues to crush the rock workouts.  YHC thought the lunges he led would never end.  He also brought a sippy cup to the workout, although it got left behind early on–I know the challenge, Flange!

     

  • Trail Day

    3 Davillians and 1 PAX on their summer tour, ventured out on this humid Monday morning.

    ROUTES

    Singer and YHC headed to the Cross Country trails and through the Honey Meadow trails then back through the estates, then one lap around the gravel track before heading back to the parking lot for 4ish miles

    Mudface (with his 30lb Ruck sack) and No Idea loop around Honey Meadows and back for 3ish miles

    MOLESKIN

    Great to have Wedding Singer up in DaVille this morning. Mumble chatter was mainly about the fact both us dealing with a new born and a toddler as at the same. Also spent time getting to know each other better.

    TClaps go out to Mudface carrying that ruck suck (sorry sack) in this humidity!

    SPIT ON THAT!!

  • Namaste Monday

    Five pax stood in the parking lot looking at each other wondering where all the regulars were and who was going to Q.  When asked who wants it, all pax but Lab Rat took one step back.  OK then, let’s do some experimenting!

    Original plan came to a screeching halt when we went to do a lap around the school only to be met by a formidable fence.    We straightened back out and got some COP done in front of the school.  Nothing fancy here, but get the muscles warmed up and stretched out.

    We then moseyed back to the playground and quickly found a good 4-man circuit, and used a runner as the pivot.  We got in some leg crunches from the monkey bars, pullups, dips, and elevated planks.  Two rounds of those was plenty of upper body for a minute.

    Since there were 5 of us, I will name this next one “The 4 Pillars”.  Yoga is the one thing I wish I did more of.  I am extremely inflexible, so most of the yoga I do is just me rolling around doing my best, but I have always enjoyed the balance poses.  So, in trying to incorporate some of that, we set up 4 corners around the field, one pax at each corner holding poses.  The fifth pivot member would do 3 burpees then run to next corner and swap out. Polling the pax after this, it sounds like this movement is definitely a keeper if a couple tweaks were made.  Most notably, changing up the poses to more F3-ish friendly.  Examples thrown out were:  People’s chair (aka Helix squat), The Crane (wax on, wax off optional), and the summertime pool classic, The Jack Knife.  We actually did:  Tiny Dancer and Tree.

    The workout was finished up with 3 rounds of Barry Sanders up the paved hill with 10 squats at top and 10 merkins at bottom.  With a few minutes left, we got the blood flowing thru the legs with parking lot tracers to the back and 5 minutes of Mary.

    Thanks to Sabotage for taking us out this morning with a wonderful prayer of thanks.

    Apology of the week goes out to ME, and is owed to me by Fireman Ed for completely ruining the air quality in one corner of the playground and then LEAVING.  The vapor trail did not follow and lingered for an impossible amount of time…so long I wondered if I did the deed myself….but dont remember eating pho recently.

     

    Lab Rat apologizes…

  • Good morning for a dip

    5 fleet footed trail runners took off at 7 wondering where the other 3 F3RVA car owner’s would be on the trails.  Main PAX did:

    • Northbank to Pottersfield bridge, across to buttermilk, then down train tracks, hop in for a quick dip in James River before finishing up back across Nickel Bridge.

    NMS – YHC rarely can make the Sunday trail runs with family Sunday schedules but since YHC is a bachelor the next several days the first thing that came to mind was hitting the trails this am.  We started with just Ollivander and YHC but Hardywood pulled in at 7 and off we went.  Phonics and Betsy Ross caught us as we were getting started and our 5 PAX was cruising.  Ollivander forgot his socks but pushed through it.

    Nice conversation along the way with varying topics and all PAX were amazed how Rosie and Shakedown crushed the 50k in these warm temps.  Hardywood directed us down the river trails to his hidden spot where all 5 of us took a dip in the James for a few minutes.  Man that felt good.  Of the 4 dads in the main PAX 3 have 4 kids, or soon will.  Step it up Ollivander.  T-Claps for Prodigious Procreators!

    Arriving back at the parking lot Saab and TYA were waiting for us having hit the trails early.  Circle K came in on the bike at 7:05 with his watching saying he did 21 or so miles.  Hardywood took us out.

    Annoucements – TYA’s F3RVA Ultra is a go for 10/20. 3 mile loops, kryptonite, and fun.  What more could one want?  Also Hardywood’s Cap2Cap Bike&Run relay will happen, we just need to pick a date.

     

  • Pre-Blast for PuppyPile (July 21)

    Pre-Blast for PuppyPile (July 21)

    PuppyPile is set for July 21 at 7:05am.  Bring your 2.0’s for some fun and some exercise.  Starting immediately after DogPile.

    Upcoming Q’s, please announce this after your workouts.

    There may or may not be a tug-o-war rope involved.

    See you there!

    Kubota

  • Seeking Shade

    A group of 7 RVA regulars and one guest from Statesboro, NC came together in the early morning sun and humidity, and here is what transpired:

    • COP
      • 25 SSH
      • 25 IW
      • 15 DQ
      • 10 2x merkins
      • 20 FM
      • 20 2x flutter kicks
      • 15 scorpion kicks
      • 20 Helicopters
    • Mosey to grassy knoll for 10 minutes of burpees
    • 40 APDs OYO
    • Mosey to the pickle ball courts for a bearimeter – 20 PLTs at each corner provided rest
    • Mosey to the playground for a jerkin ladder (10 on down, 55 total)
    • Mosey to the lower practice field for a Dora
      • 100 Storm squats
      • 200 Hello Dollys
      • 300 LBC
    • Mosey back to the parking lot for COT with YHC taking us out
    • 3rd F at Einsteins for 6 of the 8

    Strong effort from all of the PAX today as we kept a good pace in spite of the hot sun..  A hearty welcome to our guest, Bob the Builder (BTB).  Strong showing from BTB in light of the 8 IPAs consumed the evening before.  A true warrior.  Good to see some familiar faces after YHC had been out of town 3 of the last 4 weekends.  Apparently Night Crawler has also been MIA, but good to see him back in the fold and going strong.  As always, White Deer was initially vocal with an abundance of mumble chatter and flatulence, but as the burpees and jerkins piled up, silence followed.  One thing to note, do not race him on all fours.  As always, White Deer lead the PAX in bear crawls, running laps around the rest of us.

    Prayers up to Earthworm and Johnsonville as they nurse injuries.  See you back soon brothers.

    God is good all the time!

    Attila

  • No More Gumbo For You…For a While

    31 PAX (including two 2.0s)broke the hold and left the comfortable AC behind this morning to post for a Dogpile beatdown to close out the month of June.  YHC planned to get in a few of his favorites before he leaves town for a while.  This is how it went:

    Circle up around the Flag for COP, including:

    • SSHs
    • DQs
    • Helicopters
    • Imperial Walkers
    • Tempo Merkins
    • LBCs
    • Flutter Kicks
    • 6 Burpees OYO

    THANG:

    Bridget Triple Check – Mosey down to the parking lot by the bridge and pair off in 3s for a triple check — 1 member runs out to the 6th light pole (count them however you want) and do 2 burpees and return, 2nd member is doing WWII situps and 3rd member is doing jump squats.  Switch off and repeat x3.

    Al Gore Palooza and Plan-O-Rama for the Six

    Pipeline Dora – Mosey down the road to the pipeline and team up for a Pipeline Dora — 100 merkins, 200 single-count mountain climbers and 300 single-count American Hammers.  Trade off with your partner while running the pipeline loop.

    Brief Cage Visit – Mosey up the pipeline to the Rusty Cage, perform LBCs until the six arrives, then each PAX member completes 5 Burp-Ups and then run to the amphitheater pit.

    Six inches and Flutterkicks IC until the six arrives.

    Proper Amphitheater Doras — Complete 1 incline merkin, 2 box jumps and 3 2-ct Freddy Mercuries on each step all the way up to the top.

    Plank in the circle or bear crawl to the man-hole cover in the middle and back to the edge for the six.

    Ring of Fire — Circle up around the big circle for Merkin ROF 10 merkins and pass, holding plank.

    Back to the Flag…COT, number-rama and name-a-rama and YHC took us out.

    Announcements:

    • July 4 convergence at Tredegar at 0700 — Kubota will kick things off and there will be coffeeteria in the parking lot afterwards.
    • Send thoughts and positive vibes to Rosie and Shakedown this evening as they will be crushing a 50K out in Farmville.  Good Luck Guys!  Sugar Sock is on logistics and will be tweeting updates.
    • July Puppy Pile needs a Q…step up if you can.
    • Guest Q at Grid Iron next Saturday.  Lab Rat has Dogpile if you want to take the hard way…according to LR.
    • Circle K and TYA and their 2.0s (or some of them) are heading off on a mission trip soon…good luck fellas.
    • Keep hitting those AOs for the Summer Challenge.  Lab Rat announced that Breaking Bread is Extra Credit.
    • Ultimate Frisbee at Heartbreak Ridge on 7/9 — white and black shirts

    NMS:

    Great morning fellas.  YHC rolled in around 0533 to find Big Blue of course and the AO secured.  After a brief visit to the blue building (and a near shared experience in the blue building with UpChuck…YIKES), YHC was ready to roll and the cars and PAX members kept rolling in one after another in the last 10 minutes.  0600…time to get it on…circle up!

    Mumble chatter was at a good level until we hit the pipeline…that takes it out of you.  Lab Rat declared the bridge Triple Check a failure before we started, but YHC thinks it worked out ok.  In hindsight, should have run further out onto the bridge and killed the burpees.  YHC loves the bridge and wanted to get it in again before leaving town.

    Strong work by all and thanks to Lab Rat and Swirly for partnering up today.  Tclaps to Dory and Pele – way to work!  Phonics was killing the bridge.  Swirly and Spike and Helix and Sippy and Hardywood were out front all day.  Great job guys!

    Have a great day, weekend and month gents!

    No More Gumbo For You!

     

  • Pre-Blast: Who Q? (Next Puppy Pile)

    Pre-Blast: Who Q? (Next Puppy Pile)

    “But he’ll remember with advantages
    What feats he did that day. Then shall our names,
    Familiar in his mouth as household words,…
    …Be in their flowing cups freshly remembered.
    This story shall the good man teach his son,…”
      — Shakespeare, Henry V
    July needs a Puppy Pile, and Puppy Pile needs a Q.  Teach your son (or daughter, or sons, or daughters, or sons and daughters…).
    I’ll be out of town for a couple of weeks.  Need a H.I.M. to step up.  Who shall pick up the Gauntlet and lead?  (He’ll also need to pick a date and talk it up at workouts and to the up-coming Q’s).  Easy-peasy.

  • Back to the Circus

    COP all IC

    SSH

    Helicopter

    Don Quixote

     

    The Beast

    6 (or 7 if the Q forgets how to count) Rounds of 6 stations with 6 count of exercise performed at each

    lunge to first station, bear crawl to second, crawl bear to third, Frog Hop to fourth, Hop Frog to fifth,  lunge to sixth. All with KB.

    Sit and press

    lawnmowers

    snatch

    merkin row

    high pull

    goblet squats

    halos

    Triple Check

    Donkey Kicks

    Turkish Get-ups

    Waiter carry to end of pavilion and back

    Announcements

    4th of July Convergence

    Pick2’s wedding Q at The Creek July 6th

    Numberama

    Namearama

    J-Ville took us out

    NMS

    It has been 6 months since YHC’s last trip to the Circus. So when Opus asked if he wanted to go, he said “sure”. it was good to be back with this crew.

    Apparently YHC cannot count, he blames this on his Mechanicsville public education, and the beast went for 7 rounds instead of 6. Which everyone was very happy to point out.

    Everyone put in good work and it was great to see Wedding Singer come out for The Summer Tour.

    Thanks for letting me lead