Category: Richmond, VA

  • Fence-Hopping

    A lucky-seven took over Daville this morning to challenge our bodies and even work-in a little community service. Here is what happened.

     

    Variety mosey (regular, karaoke, bear crawl) to football field for COP.

     

    COP

    SSH IC x 20

    Merkins IC x 10

    Flutterkicks (Mark Spitz style) IC x 20

    Dirty dogs IC x 10

    Ball dippers IC x 10

     

    THANG

    Mosey to playground for 11s.

     

    Monkey bar 11s

    Alternating leg lifts and pull-ups. Skip in between stations. Modifications, as needed, were knee raises and burpees.

     

    Playground ball retrieval

    Divide into two teams.

    Hop over the fence and retrieve as many playground balls as possible until Q calls time.

    Opposing team does as many burpees as the number of balls you collected. Team A collected 17, and Team B collected 33 (holy smoke!).

     

    Variety mosey back to flag (regular, bear crawl, crab walk, backwards, side-shuffles and forward at various speeds); stop mid-way for some up-downs.

     

    Minutes of Gumby (stretching)

     

    Numberama, Namorama, COT/BOM

    Spike took us out.

     

    NMS

    Mumblechatter seemed minimal this morning, and there was no chatter at all during the 11s; YHC chalks this up to extreme effort put out by all. By the end most were modifying except for Liono and Pitt Bull who are pull-up machines! Awesome effort by Pick Two to push through the last round.

     

    YHC learned during a volunteer day at Cool Spring Elementary School that the kids are not allowed to retrieve kickballs that go over the fence. Thus, it is typically up to adult volunteers to retrieve them. What an opportunity for F3. Cannot believe the PAX grabbed up 50 balls in no time. Spike decided to experience some sympathy pain and joined YHC’s team finishing up burpees of shame.

     

    Special thanks to Wedding Singer for making the trek out to Daville this morning. Summer tour is a great thing!

     

    Also, kudos to Spit for taking a break from new-dad duties. Hope you get some sleep!

     

    ANNOUNCEMENTS

     

    July 4th convergence at Tredegar, 0700.

     

    July 6th – Pick Two and his M-to-be are leading the workout at the Creek. Should be a blast!

  • McRib comes out of retirement to defend his title…Oh, and 192 Burpees

    The allure of the HR Derby brought 23 willing participants to the ball field in the gloom this morning, including the man, the myth, the legend…Kevin (McRib) Bacon and 1 FNG.

    The PAX signed in (for BB purposes and for the batting order (but more on that later)) and formed up on in right field for COP to get loose, including:

    • SSHs
    • DQs
    • Cotton Pickers
    • Helicopters
    • Imperial Walkers

    Poles – Sprint from the foul pole to the left field foul pole, do 10 merkins, sprint back and plank up for instructions.

    Instructions were simple – 3 swings – over the fence = HR; everything else = out.  Outs result in 3 Burpees for the entire PAX.  HRs – the hitter gets to choose the exercise x10 for the PAX.  If anyone goes Tori Hunter (or EF Hutton) and robs a HR, the robber gets to choose the exercise.  On deck man jumps rope while waiting…game on!

    FNG-John led things off – 3 outs, 9 burpees…that combo would be repeated 20 out of the 23 times…OUCH!

    Thankfully, Handshake, McRib and Upchuck spared the PAX from the 3 outs – 9 burpee combo.  Handshake hit 1 HR and called for 10 merkins…prompting vocal THANKS from DK (and others).  McRib and Upchuck each hit 2 HRs – McRib called for 20 mountain climbers.  Upchuck had pity and called for 20 LBCs.

    Yep, 69 swings and 5 HRs…YIKES!  64 outs = 192 burpees – possibly a new records (?) for a 45-minute workout.

    Playoff between McRib and Upchuck – 1 swing a piece go until 1 guy homers and other doesn’t.  Three rounds.  Upchuck led off round 2 with a deep blast, but McRib answered in kind and then when back to back, leading off the 3rd round with another blast that Upchuck couldn’t match.

    McRib defends his 2017 Title and becomes the first back to back F3 HR Derby winner.

    COT, COR, NOR and YHC took us out with great thanks for the ability to have this group of brothers and friends that is willing to show up at the baseball field at 0530 and pretend (most of us) that we can still play and to be able to share this morning with my 2.0 (Redbird) and have some fun.

    Announcements:

    • HR Derby happened today…next one is 11 or 12 months away.  You will be warned.
    • July 4 Convergence at Tredegar

    NMS:

    Thanks for indulging me again with the HR Derby.  It was a blast.  Lots of hard hit balls, but we need to work on our launch angles and exit velocity as a collective PAX.  Not McRib or Upchuck though – those guys came to play. McRib even cleared two fences and put on  on the real softball field.  Well done sir…see you next year when you try to go back-to-back-to-back.

    Welcome Ovi (FNG-John).  You can blame Loose Goose for pumping you Pittsburgh roots and fandom for the name…I was trying to come up with a good Philly name but couldn’t.  Of course, on the drive home, I thought, “darn, should have called him Cheesesteak”… Oh well, Ovi is timely and painful for a Pitt fan.  Welcome brother.  Hope you come back out soon.

    Highlight (or lowlight?) of the day had to be Upchuck’s throwing the bat over the dugout and 3 rows up into the stands….no worries, he regrouped and absolutely tattooed the next 2 pitches out onto the track.  Bravo sir.

    I was contemplating taking points away from McRib who I think skipped Beast and Marv in the batting order and told Mulder he was on deck after him…or, maybe that was evil genius by McRib – force Beast and Marv to do about 100 more burpees before they get to hit and lower the chances of them hitting HRs…BRILLIANT.  I’ll lead-off next year!

    Great fun guys.  Thanks again for coming out.  IT was a blast.

    Until Saturday….No More Gumbo For You!

  • Infinity Wars

    9 Pax arrived and YHC called the infinity loop.  Off we went with Opus catching us a little later.

    Some did 4 loops, some dig 3 and some time around the lake, and others did 2 plus a cross campus excursion.

    Shakedown took us out in observance of his race this weekend.

    NMS

    Though we had done this route one time before, the speedy Pax was a little unaware of the course.  YHC said that they would all stick together for the first lap, but none the less a trio took off.  Let’s just say they missed the turn and got some extra miles in.

    Three Qs in 24 hours.  YHC is starting to feel like F3RVA’s Ryan Adams with prolific backblast publications across a diverse backdrop of AOs.  It’s been fun.

    Speaking of fun.  There was a Keymaster sighting as we wrapped up the COT.  Keymaster was leading his local running group.  (But wait! F3 has a Tuesday run location in this very location.)  Not satisfied with making just one pass, they circled the lake a second time provoking Swirly to provide commentary on his ass kicking prowess.  That is reason #38 why it is better to be a part of this Pax then against it.

    Announcements:

    • Paddling Thursday after work.  Looks like there are two or three of us going.  This will not be the only time we go this summer, so plenty of future opportunities.
    • July 4 convergence downtown – Kubota is on point

    Time to Taper,

    Lockjaw

  • Menage a Merkin

    Seven studs, many who double posted today, arrived for the second Lockjaw beat down of the day.

    COP – In the shade of a small tree.

    • SSH
    • Imperial Walkers,
    • Don Quixote
    • Helicopters

    On the side of the school, Triple Check!

    • Two partners do Plerkins while the other runs to the lamp post on the road and back.  Cycle through the positions three times.

    Over to the picnic shelter for Lindsays: dips off the benches and box cutters.

    Mosey over to the playground which was occupied by little kids fully enjoying all it had to offer.  Partner up in the shade of the tree behind the playground for 11s.

    Exercise 1 – Boo-Yah Merkins

    Exercise 2 Captain Thors

    As there were 7, we had a three man Boo-Yah set going.  Just don’t make eye contact…..

    Long mosey to the front of the school.  Partner up for Doras.

    Partner 1 – Runs to the road and back

    Partner 2 – 100 Donkey Kicks, 200 Oblique Crunches, 300 Flutter Kicks

    Back up on the wall for a round of Chicken Peckers.  Drop down for lengthy elbow plank.

    Mosey over to the front parking lot for a little Merkin Shuffle.  Pick a quantity between 1-5 and a style of Merkin.  Pax performs exercise and pass to the left for something different.

    Drop down for Alabama Prom Dates and finish with Superman.

    Chum Bucket took us out.

    NMS

    It was great to be back at the Punisher after so much time away.  Thanks for the local Pax coming out to in force tonight as well.

    AOs look entirely different in the daylight and this one is no exception.  It’s odd to deal with the sun and crowds at the AO (such as a couple of kids at the playground), but we managed.

    Announcements:

    • Home run derby tomorrow – See preblast or Gumbo for details
    • This Thursday – paddling on the river (water permitting) at 6:00 pm from the Huguenot Bridge.  No experience necessary and space in the tandem for those who want to give it a try.  See Lockjaw for details.
    • July 4 Convergence – Hot Potato down on Belle Isle.

     

    Time to Taper,

    Lockjaw

     

  • Daylight Savings in June?

    YHC, or the 6:00 AM YHC, reporting the details of a Sunday morning run at Off The Books.

    The thang:

    Standard 6ish mile route through Grove, Midlo Mines, lake, up to Midlo and up to Charter School Rd, back to Urban Farmhouse.

    YHC showed up at for the standard 6:00 AM run and left solo. Returned just before 7:00 to find Honeymoon and a few minutes later Shake (who may actually be the YHC for this post, or at least the 7:00 AM YHC). Amidst the heat and humidity it was nice running before the sun was fully up, the 7:00 AM run may not have been as fortunate.

    Didn’t see it get posted so thought I’d take the honors.

    -singer

  • River Loop…Repeat

    3 SOJ natives (1 expat) and 1 Sheriff to keep order (although LIFO) started out the morning with some miles.  For the 3 natives, it was a flat out and back 2-mile loop down to the River and back to the Flag – do 20 SSHs and 20 LBC at the Flag and the REPEAT as many times as possible for 45 minutes.  YHC had to pull into pit-row after the first lap, but managed 2.5 for 5 miles.  I believe Splinter and Rosie may have gotten in a full 3…I lost sight of them.

    Rosco was not deterred when the PAX was gone.  He headed through Tarrington and up Ashwell Drive hill for a strong 4+ miles.

    COT, COR, NOR and YHC took us out.

    Announcements:

    • HR Derby is tomorrow.  Don’t go to NoToll…go to Huguenot Little League behind Robious Elementary School.  Bring a glove.
    • July 4 convergence at Tredegar…see pre-blast.

    Great run gents!  Great to have Splinter back in the motherland and great to have Rosco back out after being away in steamy Charleston.  Always good to run with (umm…after) Rosie.  He is looking strong and ready for the weekend race with Shakedown and maybe TYA (?).  You guys will kill it.

    See you at the derby tomorrow!

    No More Gumbo For You!

  • Drinking the Kool-Aid

    No Q, No Problem.  5 seasoned vets and 1 newish guy emerged from the sack to explore the damp hillside at Batteau.  Here’s what was done.

    THANG

    SWIRLY Q

    Mosey to field

    COP

    • SSHs
    • Helicopters
    • Imperial Walkers
    • Don Quixotes

    Mosey to playground

    3 Rounds – 5 Pull-ups, 10 Derkins, 15 Incline Merkins, 20 Dips

    HUTTON Q

    Mosey to Tree Line

    Tree Line Escalator (Add a tree and an exercise each round) 6 Rounds – Merkins, LBCs, Jump Squats, Carolina Dry Docks, Monkey Humpers, Burpees x 10 reps each tree

    FLANGE Q

    Mosey to Valley

    Dora w Partner running to top – 100 Squats, 200 Flutter Kicks, 200 SSHs

    TOBIT Q

    Mosey to Loop

    Triple Check – WWIIs, American Hammers, Run Extended Loop

    PONCH Q

    Stretch it Out – Cherry Pickers, Calf Stretch

    Mosey back to VSF

    Numberama, Nameorama, COT

    MOLESKIN

    YHC loves Batteau, it’s a darn fine AO, but Hoedown is so darn close.  Regardless, it was great to be back there after a long hiatus.  A quick glance at Big Data shows that Ponch has posted 8 times in 2 weeks.  He’s clearly drinking the Kool-Aid.  Drink it up buddy, this Kool-Aid won’t kill you, in fact it’ll make you stronger.  Side note, that expression should really be Drinking the Flavor-Aid, just look it up if you don’t know.  Speaking of Ponch, as he walked up to YHC this morning trying to recall YHC’s name, “Splinter right?”  Not quite, but I get that a lot.  Can’t wait for Ponch to see YHC and Splinter side by side and see how comically different we are in stature.  Later having not grasped YHC’s name pre-workout, “was it Fudd?”  Not quite, but I get that a lot.  Just messing with you Ponch, if you knew everyone’s name already YHC would wonder what really was in the Kool-Aid.  Anyway, great to have you out on the regular.  One other interesting tidbit from the morning.  Unless YHCs eyes deceived him, Tobit was wearing his gloves as he drove up, making him the anti-Mr.Roper.  YHC wonders if Tobit also wears his shoes to bed at night.

    ANNOUNCEMENTS

    Home Run Derby – Tuesday @ Huguenot Little League (2801 Robious Crossing Drive, Midlothian, VA 23113) – May want to bring a glove

    American Arena League Championship Saturday at the Coliseum – YHC will be there, will you?

  • Why is it Called Tomato Run?

    5 runners and 1 rucker took on the dawn at Tomato Run this morning.

    The runners started light, but Wheelbarrow joined up about a half mile in…hoping we were toting an oxygen bottle…we were not.  He eventually caught his breath and we settled in for a friendly paced bro code run.  Route doesn’t matter, but the banter was good.  Subjects covered included:

    -Wheelbarrow is quickly becoming the go-to guy for brewing in F3 lately.  Sugar Sock has some experience in the brewing department as well.  Sounds like an F3 brew day is in the works.

    -Vinny lives in a house that touches another house.  Several of us had bought houses at very inconvenient financial times.

    -The Last Podcast on the Left could be the most awesome thing on the internet right now.  Not safe for kids!

    -Vinny and Slurpee are planning a vacation soon together.  Hot tubs and long walks on the beach.  AstroGlide might come, too.  Docking station?!?  I don’t get it…

    -You know you are raising your daughter at least a little right if she doesn’t get “that’s what she said” jokes.  However, I am sure I have damaged her in other ways that I will find out about when she starts therapy later in life.

    -Tomato Run is thusly named due to the all around awesomeness that is a Hanover Tomato.  Also, “tomato” according to F3 is code for a female around an F3 workout…or that possibly joins in to an F3 workout.  I’ll put it in a sentence for you:  “No TYA, it is not ok to stare at the tomatoes the entire time while they work out”.

     

    Apology of the Week goes to TYA, I hope I didn’t hurt your feeling.

     

    Lab Rat apologizes…

  • Neighborhood Watch

    When YHC arrived, the Pax was light in numbers, but the Pax converged quickly with Mr Holland having three seconds to spare.  Mr Holland is the Atomic Clock.

    COP

    • SSH
    • Russian Soldiers
    • Don Quixote (no Saab, so we went at a medium pace)
    • Helicopters

    Mosey across the front of the school and to the shopping center parking lot.  Line up for some 11s.

    • 2 count mountain climbers and Carolina dry docks
    • Run about 10 parking spaces between sets
    • Once we exhausted the parking spaces, we crossed Ridge and headed down Holmes to finish

    In the Kanawha parking lot, partner up for some Doras.

    • Partner 1 runs from the speed bump to the dumpster and back
    • Partner so does 100 reverse lunges, 200 monkey humpers, 300 flutter kicks

    Karaoke a block down Ralston and then Karaoke facing the other way another block.  Bear crawl down the hill on University Drive.  Partner carries up the other side of the hill.

    Run to the next stop sign at Ridge and elbow plank for the six.  Cross the road and Catch Me If You Can for a long block to Westham Parkway.  Partner 1 runs backwards.  Partner 2 does 5 HRM and runs forward to catch him.  Reverso.

    Hang a left on Westham Parkway and perform an exercise when you come to each intersection:

    • Sunset – 10 Boo-Yah Merkins
    • Lakewood- 20 PLT for partner 1
    • Hillsdale – 20 PLT for Partner 2
    • Lindsay – 20 Box Cutters (turn left of Lindsay)
    • West Drive – 10 Dive Bombers
    • Lindsay – 5 Burpees

    Back to the VSF for Merkin Ring of Fire:  Call out a number 1-5 and a style of Merkin for the Pax to perform.  Pass clockwise and the next Pax must call out a different number and style of Merkin.

    Finish with some American Hammers.

    YHC took us out.

    Announcements:

    • Today! –  double dip opportunity at 6:30 pm – Come out to the Punisher and get a second Lockjaw Q
    • Home run derby tomorrow – See preblast or Gumbo for details
    • This Thursday – paddling on the river (water permitting) at 6:00 pm from the Huguenot Bridge.  No experience necessary and space in the tandem for those who want to give it a try.  See Lockjaw for details.
    • July 4 Convergence – Hot Potato down on Belle Isle.

    Always Be Tapering,

    Lockjaw

  • Four Men, Three Routes, One Great Idea

    4 PAX emerged from the Sunday Fart Sack to pound out some trail miles.  Just prior to 7 a.m., appropriate greetings were exchanged, goals for the day shared, and off we went.  Temps were sunny, 70, and a touch of humidity.

    Routes:

    TYA…North Bank, perhaps Texas Beach, at a walker’s pace (mileage unclear…goal: be pain free)

    Saab…South Bank, Forest Hill Loop, North Bank…at a runner’s pace (10 miles)

    Olivander and YHC…South Bank, North Bank…at (ahem) an UpChuck pace (7 miles).  Olivander was running with a restrictor plate.

    NMS:

    Good to catch up with Olivander today as it was YHC’s first time running with him.  Strong performance and thanks for dragging YHC through the humidity.

    Pre-notice to the PAX…TYA was hip-pain free after today’s walk.  This left his brain free to concentrate on diabolical ways to challenge the PAX, a core skill of his.  Good stuff coming…stay tuned.

    UpChuck spits the bit.