Category: Richmond, VA

  • Bison-tennial

    16 came out this morning to tackle a semi-themed workout at the Creek.

    Here is what went down–
    COP
    IJR, DQ, arm circles, tempo merkins, plank jacks, alternating shoulder touches, flutter kicks, roll-ups, box cutters

    Mosey to big field
    10 minutes of burpees — PAX members pick a number of burpees between 6 and 12 and complete that many in one minute — any extra time left over is rest time before the next minute starts.  Repeato 10 times.

    4 faces of Mount Rushmore
    1st face — 10 Lincoln Leg lifts
    2nd face — 10 LLL, 20 Roosevelt Roll Ups
    3rd face — 10 LLL, 20 RRU, 30 Jefferson Jump Squats
    4th face — 10 LLL, 20 RRU, 30 JJS, 40 Washington Werkins

    Mosey to Lot for Bisontennial

    One partner bear crawls to picnic tables and runs back while other partner does the following exercises —
    200 Crabcakes
    200 SSH
    200 Mountain Climbers

    Mosey to Flag for Numbers, Names, Announcements
    Emoji took us out.

    NMS —
    YHC will miss all you guys for the next month while he is gone on a family vacation whose original plans started a long time ago when the kids were young and watched a documentary on the redwoods.  It was at that point that the vision of this great cross country trip first started.  It is now much bigger than YHC could have even imagined at the very beginning.
    People’s reactions when we tell them what we are doing range from “That sounds like an amazing vacation” to “You’re crazy!”  We have thought the same things going through this process.
    Anyhow, the workout went pretty well — everyone loved the 10 minutes of Burpees just as much as YHC loved them the first time he experienced them at 45 MOM a few months back and the second time a short while ago at the Gridiron.
    Kudos to Sugarsock for kicking butt on the four faces of Rushmore.  Those roll ups were tough after about 10.
    Will post pics of YHC and family planking in front of Mt Rushmore for you all on Twitter.

    See you soon
    Opus

     

  • Snake River without the Water

    22 strong (7 on two wheels and 15 on two legs) attacked RAMM and RAMM Gears this morning.  5:26am and directions were given.  5:30am and BOOM! off we go!

    THANG

    Multiple distances were covered today including:

    4.2 mile route: Grove West to Tuckahoe Blvd to Granite to Cary to Tempsford.  Go down and up the Two Hills of No Mercy!  Return the way you came.

    4.9 mile route: 4.2 mile route but run to Malvern and back to Mary first.

    5.7 mile route: 4.2 mile route but run to Thompson and back to Mary first

    8.?? mile route: ?

    Multiple miles for Gears: ?

    3 Minutes of Mary at the Shovel Flag for those that finish early including Box Cutters, LBC’s and Flutter Kicks.

    COT, Numberama, Namearama and YHC took us out

     

    Announcements:

    July 4th Convergence coming up on Wednesday.  7am at Tredegar/Belle Isle Parking Lot.  Hot Potato Q.  YHC will start and then toss it.  Have some ideas ready!  Breakfast/Coffeteria/Jump in the River immediately following.

    Gumbo will be leading Dogpile tomorrow.  He will absent for a month after that so if you need to get your fill of Gumbo in, show up!  Have a safe trip, Gumbo and family!

    Lab Rat is leading Dogpile next Saturday.  (Just throwing that tidbit out there so he will be happy)

    Summer challenge is moving right along.  Will anyone catch Vinny while he is on vacation?  The ever-elusive Gridiron post is the only one he needs!!

    Pick 2 and Fiancee are leading The Creek next Friday for his Wedding Rehearsal Day.  Nuptials the next day.  Congrats in advance!

    Shakedown and Rosie are about to attack a 50k on Saturday.  Shoot them a text and cheer them on!  They GOT THIS!

     

    NMM:

    YHC sent a Pre-Blast out for RAMM yesterday but he had to call an audible at 5:25am this morning because it was not enough numbers.  So normal run it was.  The Challenge/Competition will have to wait for another time.  YHC’s routes were long for the 4’s and short for the 5’s and 6’s.  YHC apologizes, but everyone finished right around 6:15am so it worked out.  YHC took the Snake River route that Lockjaw devised in May (when it was flooded) and tweaked it some.  YHC wanted everyone to experience both Tempsford and Kennondale.  In YHC’s opinion, Kennondale may be more of a pain than Charmian.  Kennondale after Tempsford is just plain harsh!  Either way, hills were attacked after a nice flat warm-up jaunt and then a nice flat recovery run on the way back in.

    Welcome to my friend and FNG Re-Run (Clint).  Re-Run is an avid runner and decided to join us this morning after he ran the same two hills yesterday morning.  He must love those hills!  Lab Rat gets credit for the FNG naming since that is his new thing.

    YHC is not sure what the cyclists did, but it was great to see a large group of them out this morning.

    Swirly and TYA crushed the early-bird long distance route.  Great job!

    Have a great Friday all!

    Kubota

    keep posting

  • Sisyphus Takes on Twin Team

    Six of RVA’s finest defeated the sleep monster and posted for a trip into the unknown (as no one had signed up for the Q). After YHC’s customary on-the-dot arrival, YHC took the first Q. Brief COP on the spot to allow car exits for those not as well-versed in punctuality (it’s an art, fellas): SSH, IW, DQ.

    Mosey over to Twin Team Hill for a Sisyphus Run (TM):

    PAX ran uphill for 1 minute. Everyone goes back to wherever the 6 ended for a set of exercises, then another minute uphill. Repeat until summit. On the way up: 20 double count lunges (downhill of course), 20 WWIIs, 20 derkins, summit. On top, two sets of 10 burpees, then it’s back down.

    Faster downhills meant 30 second intervals: 1st, sprint back to the summit, then reverso of the exercises on the way up. Sprint the final leg at the end, where YHC passed the Q to Wedding Singer.

    Mosey back to Bettie Weaver for Triple Check: people’s chair, merkins, backwards run around dropoff loop. Singer passed the Q to Handshake.

    15 PLCs, followed by partner carry laps around the dropoff loop. 15 more PLCs, then one man lunges halfway around loop while partner waits with SSHs, switch at halfway point.

    Mosey back to the proverbial flag for a merkin ring of fire and WWII edition as well. Numbers, Names, ‘Nouncements.

     

    Not a ton in the moleskin today – glad as always to work hard alongside men of quality. Would love to see more of the PAX as a whole to post at Twin Team. This has become one of my favorite AOs, with plenty of variety in locations, elevations, and implements of destruction. You won’t be disappointed!

  • Loops !

    5 strong posted for the Wed night hill run and here is how it went down.

    Kubota got himself an early start and crushed 3 long loops

    TYA and Swirly – 2 long and a short loop

    Shakedown and Bleeder – 1 long 1 short loop.

    Well done guys – Best wishes to Rosie and Shakedown as they attack their run this weekend – go gettem guys you can do it!

    If your doing BRR or any other race coming up – the Wed night run is great training so come on out and join us.

    See y’all in the gloom

  • Audible, audible…..

    YHC showed up this morning at 0520 with only 3 PAX members on scene and by 0530, 14 strong posted for an always entertaining Q by YHC. Let mosey…

    COP on blacktop….. x 10 Don Quixote, x 25 SSH, x 15 Imperial Walkers, x 15 Merkins, x 15 Flutter Kicks. Mumblechatter was light during COP so why not get going.

    Mosey over to corner of  Cary and Westmoreland…….Catch Me If You Can-triple up. Partner 1 performs x 14 Merkins and x 14, 2 count American Hammers. Partner 2 is carried by Partner 3. 2 and 3 begin to walk around the block. When 1 is finished with exercises, he runs to catch up with 2 and 3. Switch, repeat, and continue around the entire block.  With injuries and off numbers, the PAX did a great job making this exercise work in some fashion. Outstanding work men!!

    Mosey over to soccer field for exercise 2…Bridge of Hate. PAX lays on their six, alternating direction on every other PAX. First PAX lays on their six and passed down the line with the attempt of crossing the soccer field. Reverse tunnel of love, basically!!! 4 PAX members in, and YHC called an audible. It wasn’t working!!! FAIL!

    Next…..Dirty McDeuce…..perform 12 SSH, 12 Flutter Kicks, and 12 Squats, run the entire length of the field and back. Repeat 4 times! During the exercise, YHC had to think of something on the fly since Bridge of Hate=FAIL. There was time to spare. Mosey back to corner of Cary and Westmoreland.

    Ascending 4 Corners….. Corner 1 x 10 flutter kicks, mosey to Corner 2. Corner 2, x 10 flutter kicks and x 20 Carolina Dry Docks and mosey to Corner 3. Corner 3, x 10 flutter kicks, x 20 Carolina Dry Docks, x 30 flutter kicks, and mosey to Corner 4. Corner 4 ,x 10 flutter kicks, x 20 Carolina Dry Docks, x 30 flutter kicks, x 40 merkins. 4 minutes to spare. Mosey back to parking lot.

    Ring of Fire….x 20 2 count American Hammers with a little extra credit and finishing at 0617.

    Number-ama, Name-r-ama, Announcements-July 4 Convergence at Tredgar, 0700!

    YHC took us out!

    NMS—-Handshake, Grunt, and Swirly, way to push early on. Handshake, thanks for carrying!! Good to see Bleeder back in the PAX!

    Yes, Bridge To Hate failed just like The Invisible Chair!! Entertaining though at 0555!! Humor is a great thing!

    Great to be back at the Gloom and with The PAX. This may be the longest between posts for YHC…work, life, and Little League Baseball!! Pure awesomeness to post and lead this morning and thank you for following!

    Men we have been given a blessing and gift with F3. Harness it, use it, and shine the light to someone who needs it!!

    Only those who post understand!!

    Loud and Proud,

    Flatline

  • Pre-Blast RAMM (this Friday 6/29/18)

    We are going to change things up a little for RAMM this Friday.  There will be the usual 4, 5 and 6 mile routes.  The 4 mile route’s directions are listed below.  It is a slightly modified version of Lockjaw’s recent Snake River route.  If you plan on attending, please go ahead and familiarize yourself with the 4 mile route.  Everyone will be running this route.  The extra distances for the 5’s and 6’s will be announced at 5:25am by the Shovel Flag.  This RAMM will involve a type of competition and will be a good training run for those participating in BRR.

    4 mile route:

    Grove Ave west to a left on Tuckahoe Blvd

    Veer right onto Tuckahoe Ave

    Left on Granite Ave

    Left on Cary for a few feet (BE CAREFUL)

    Right on Tempsford Ln

    Take a right on Tempsford Ln at the fork in the road and go down to the end and back up

    Take the other fork which is Kennondale Ln and go down to the end and back up

    Return the way you came back to the Shovel Flag

     

    See you in the gloom!

    Kubota

     

  • Bag Your Grass Clippings

    It was 70 and sunny for 5 SOJ regulars along with YHC’s 2.1 and 2.2 to hit the parking lots and fields of Timberwolf.  It was a last minute decision to Q so YHC could control the workout for my 2.0s since they have missed the 2 Puppy Piles so far this year.

    THANG

    COP with SSH, DQ, Helicopters, Imperial Walkers, Hand release merkins and flutter kicks varying counts with some in conversation while DK tried to have a conversation with the Q.  Follow that up with some parking lot tracers.

    Mosey to the freshly mowed field that was softer than the fields of No Toll.  15’s just like 11’s but you know, adding up to 15 – Merkins and Squats and a run across the field.

    BLIMPS down the field – 5 broad jump burpees, 10 lunges each leg, 15 Imperial Walkers (traveling forward), 20 merkins, 25 plank jacks, 30 jump squats (jump forward) – finish the length of the field with a bear crawl to the end.

    Love Field – Partner up – P1 runs P2 exercise down the field until P1 gets back – Russian Soldiers, Polar Bears, Lunge

    Mosey up to the tennis courts for Mary – American Hammers, Freddie Mercuries, 6 inches, Crunchy Frogs, Peter Parker, Superman

    Double Round Ring of Fire with Al Gore after the first round and Plank after the second.  Flair optional.  Close out with 5 burpees OYO to fill the last few seconds.

    NMM

    Great to see Bag Phone as a regular at SOT and TW, unfortunately Digger tweaked a hammy and is out but he seems to be another regular too.  Today is YHCs 15th anniversary, hence the 15s instead of 11s, I know the PAX appreciated the extra rounds.  It was fun to have my 2.0s out today, Sweet n Sour has been itching to get out recently, especially since her brother got to play Ultimate a few weeks ago.  Cliffhanger will certainly be back for more and Sweet n Sour is already cooking up a plan to hit the July 4th convergence.

    The Timberwolf field was freshly cut soft grass.  It was cut nice and high and the grass clippings were plentiful.  One round back and forth and everyone was covered.  The PAX suggested requesting the school bag their clippings.  YHC is not advocating this since it is not the environmentally friendly option and is better for the grass to leave them.  However, it would be nice if I didn’t have to vacuum the car after every workout.  The 2.0s are not used to having to wipe down after a workout so YHC has some extra work to do.

    DK, Gumbo and Mr. Roper may all be in the market for new shoes.  There was discussion of contacting Lab Rat for info on volume shipping discounts.

    Come on out to Dogpile on Saturday to send Gumbo off for a month, I’m sure he’s got something good in store since he’s going to be out west without F3 until August.

    Convergence July 4th 7 am at Tredegar, breakfast afterward is in the works.

    It was a pleasure to be able to lead this morning, thanks for following along.

  • Climbing the Ladders

    Ten stalwart men laughed at the late-June humidity, grabbed a kettlebell, and launched into fitness at Manndate this morning. Here is what happened.

    THANG

     

    Mosey around parking lot (forward, backward, karaoke)

     

    KB Variety Ladder

     

    (All exercises 5 reps each side)

     

    One-handed swing

    High pulls

    Snatch

    Windmill

     

    Repeat, adding the following exercises before Windmill with each repetition:

    Clean & press

    Double lunge

    Squat & press

     

    Approximately one minute of elbow plank/rest between steps of the ladder.

     

    Mosey around parking lot again (forward, backward, side shuffles)

     

    KB/Bodyweight Timed Ladder

     

    (~30 sec for each exercise; add one exercise each cycle resting for ~30 sec before the next cycle)

     

    Burpees

    Slow mountain climbers

    Alternating swings

    Merkins

    Goblet squats

    Sit & press

    Two-handed swings

    Fast mountain climbers

     

    BOM/COT

    Numberama, Namorama, Lab Rat took us out.

     

    NMS

    What a joy to see so many posting to Manndate this morning. A couple of regulars had already let YHC know they would be absent, so it was a pleasant surprise to see all of the cars in the parking lot.

     

    YHC thought he put up a challenging workout, and the PAX did not disappoint. YHC realizes he gave very little instruction, particularly for new exercises (i.e., Windmill) and considering some PAX may not have been KB regulars. Nonetheless, the men ground it out with some grunts and groans, but no complaining – not about the workout anyway (some mumblechatter about domestic relations, but YHC digresses).

     

    YHC noticed Pick Two, in particular, mastered the Windmill. Billy Shakespeare knew the key to the Windmill technique: “And you, my sinews, grow not instant old, But bear me stiffly up.” (That’s in honor of you, Not To Be.)

     

    End-of-workout stretching was in the original game plan. YHC was surprised to see time was up after the last ladder round. YHC guesses time flies when you are having fun; or, perhaps more likely, the lack of oxygen and onset of exhaustion made keeping track of time difficult. Make sure you get in some stretching OYO.

     

    It was great to see Cajun Cowboy. YHC is always impressed when PAX take time from business trips to join a workout. Know that you always have a home at F3RVA.

     

    YHC was totally impressed that Not To Be ground it out today. Please come back for more.

     

    This is an awesome group, and YHC hopes everyone feels he is a better man after this morning, a little more prepared for the next challenge life throws his way.

     

    ANNOUNCEMENTS

    July 4th convergence, 0700 at Tredegar

     

    July 6th special Creek workout led by Pick Two, M-to-be and the rest of the wedding party

     

    Breaking Bread is open for volunteers in July

     

     

     

  • Hump Day Beast

    6 SOT regulars (great to have a solid base of regulars at the new SOT AO) posted on this Hump Day morning.  Nobody signed up to Q but YHC secured the AO, so I kicked off the festivities and went to the bullpen to bring in Wild Thing (aka Rosco) to close it down.  This is how it went, more or less:

    Mosey down the hill to the football field (still of broken dreams to borrow McRib’s moniker for Old SOT’s football field) and circle up for COP, including:

    • DQs
    • Helicopters
    • Arm Circles
    • SSHs
    • LBCs
    • Flutter Kicks

    THANG:

    The Beast – six stops, six reps of the called exercise at each stop, 6 rounds — Exercises included Merkins, Jump Squats, Mountain Climbers, Ball Dippers, Freddy Mercuries and Box Cutters.  Plank or Al Gore for the six between rounds.

    Plank-o-rama and then YHC called in the big guns…Rosco, your Q my man…

    Dip/LBC/Stairs Circuit — 20 Dips in cadence, 20 LBCs in cadence and run up the steps on the left (touching each step), side shuffle across the top, and run down the steps on the right.  3 rounds.  For the 3rd round, instead of side shuffling, we ran the steps of the bleachers up and down…serious tiltage on those steps – a little wobbly.

    Rosco’s Hand to Hand Combat School — Between round 2 and 3 of the aforementioned Circuit, Rosco treated the PAX to a lesson at his Hand to Hand Combat school, including the partner football sled drills and several rounds of Indian Arm Wrestling.

    Mosey back up the hill to the Flag for COT, COR and NOR – Rosco took us out!

    Announcements:

    • July 4 Convergence at Tredegar – be there if you are in town.
    • Wish our boys Rosie and Shakedown (and maybe TYA?) good luck as they are tackling a 50K (32 mile) race this Saturday.  You guys will kill it!

    NMS:

    A great morning for the workout.  Days are already getting shorter and the PAX noticed it was a little darker this morning.  No Q, No Problem.  Gumbo and Rosco to the rescue.

    Great to see Bag Phone and Digger becoming regulars and Tobit and Olivander are definitely SOT regulars — great stuff!

    Speaking of Tobit and Olivander – the standoff between the two of them in the sled-pushing drill was classic.  3 minutes of pushing back and forth and I don’t think they moved more than a foot either way from where they started.  “We’ll call it a Draw”.

    Apparently Digger’s super strength is Indian Arm Wrestling.  He easily mowed down the PAX one by one without breaking a sweat.  Well done.

    Great effort and great fun this morning guys!

    No More Gumbo For You!

  • That Sucked, and I Loved Every Minute

    20 of the finest F3RVA men showed up at WDOG to better themselves and this is what happened:

    Circle up around Shovel Flag in plank.  Bear Crawl to middle for 5 merkins and Crawl Bear back out.  Helicopters, SSH, and DQs.

    Mosey to far side of Carillon field about 100 yards from the south side for The Michigan.  10 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints, and 1 10 yd sprint.

    Mosey to amphitheater for Self Destruction.  1st step perform 1 squat, 1 merkin and 1 v-up.  2nd step=2 of each exercise.  All the way to top with exercise increasing each step.

    Mosey back to flag for 25 WWII situps.

    Numberama, Namearama, COT.  YHC took us out with a quick prayer.

    Announcements – Looking to have another Puppy Pile workout 3rd or 4th Saturday of July.  Need a HIM to step up to the plate for the Q.

    NMS :  That was a Snotwoggler of a beatdown.  Been a long time since we did The Michigan and it always kicks your A@#.  Today was no different.  Not much mumble chatter today, as everyone (YHC especially) was trying to suck in air between sprints.  As YHC was driving home this morning, YHC asked YHC a question “Who gets up at 0415 to go run sprints and do entirely too many v-ups?” Answer – F3 men.  Another question popped in my head as well “Why do F3 men wake up before the sun is awake to run sprints? Answer-To make ourselves better so we can make other people better.    (Yes, YHC talks to YHC alot)  Gents, it is a privilege to enter the gloom with the men of F3RVA, because each and every one of you have made me a better person.  Hopefully, YHC can pass that along to someone YHC meets today.  Go out and make someone better.  (As Inky says, It is not about you)

    Thanks for allowing YHC the opportunity to lead this morning.

    Circle K