Category: Richmond, VA

  • Touchdown Beatdown

    24 soon-to-be drenched PAX gathered in the gloom, speculating whether it would be their lucky (horseshoe) day – it was not to be. The Q arrived at the start, planted the SF, and led the pax to take off exactly on time, according to the only watch that counts.

    THE THANG

    Mosey to the corner of the AO at Westmoreland & Grove. Quick disclaimer.
    Warmup COP: Invisible Jump Rope x20, Russian Soldiers x12, Russian Kickbacks x12, Merkins x10, DQ x10 (all in cadence)

    Mosey to the field, line up along baseline. Plank-o-rama (thanks Circle K)

    Touchdown Beatdown: A mock football field was marked off for the following 30 minute workout…
    – Bear Crawl end zone to 10-yard line
    – 10 Merkins
    – 20 Lunges (single leg)
    – 30 Carolina Dry Docks
    – 40 Squats
    – 50 LBC
    – 40 Squats
    – 30 Carolina Dry Docks
    – 20 Lunges (single leg)
    – 10 Merkins
    – Bear Crawl 10 yard line to end zone
    – Run back to the other end zone & repeato

    Mosey back to the shovel flag
    Quad Stretch, Hamstring Stretch, COT.

    MOLESKIN
    Gotta start by saying that Swirly killed it and earned the right to be the first to autograph the football. Way to kill it, Swirly, I know you lapped more than 3/4 of the PAX twice, though Circle K, Kubota, Shakedown and a couple of others weren’t too far behind.

    As YHC is writing this backblast, Lab Rat is texting and STILL trying to rename FNG Goodman. The Q will take into consideration – a bottle of Blanton’s can be very influential.

    After further thought given to how Toga would answer TYA’s question “what can you do with a minute and a half, Q?,” the correct answer is “if they don’t teach that in the nursing home, I can’t help you.”

    Goodman – welcome to the F3RVA Pax! Glad to have you

    ANNOUNCEMENTS

    Congrats to Spit and family on the birth of their new baby boy!

    Puppy Pile Sat 7:05am @ Dogwood Dell

    July 4 convergence at Tredegar

    Gumbo is Q for the annual Home Run Derby next Tuesday at Robius Elementary (or Middle?) in lieu of the standard NoToll workout

  • Bells, Babies, and Dinosaurs

    6 men showed up to MANNdate for Chewy’s 2nd Q, with a Jurassic Park theme for the upcoming movie

    COP
    SSH
    Helicopters
    Smurf jacks
    DQ
    LBC
    Crab cakes
    American hammers

    Mosey to car loop

    Catch me if you can – all the kettlebells placed along car loop, everyone partnered up and decided whether to be the lawyer running to the bathroom (chased) or the tyrannosaurus (chasing)
    Lawyer – at each kettlebell 10 kettle bell squats (toilet squats)
    Tyrannosaurus – start of with 10 hand release merkins (t-rex merkins) and 3 each arm hammer curls (t-rex curls) at each kettlebell. When they are caught they switch.

    Mosey to field

    Egg Hunt – 2 teams (raptors and people) are on opposite sides and the kettlebells (eggs) start off the boundary line. The goal is to get the most bells into the team’s specific area. Both teams can cross the boundary line, but when the are on their opponents’ side, they can get tagged. When someone is tagged they let go of any bells they’re holding, drop down, and to crab cakes until someone does 5 2-count crab cakes beside them.

    Mosey to flag

    Boat canoes

    Numberama

    Namearama

    Mudface took us out

    NMS
    The workout got off to a shaky start since it was only Chewy’s 2nd Q, but things quickly got better during the COP. Chewy enjoyed having everyone do excessive amounts of crab cakes to Mudface’s disproval.

    The only time someone had their own kettle bell was when they were doing American hammers during the COP or around the flag doing boat canoes. The rest of the time everyone used everyone’s bell. During the Catch-me-if-you-can and Egg Hunt the kettlebells were with someone different than their owners.

    After Helix and No Idea left, Spit received a call. Right afterwards, he hopped into his car and drove away. Everyone left thought either his wife was having the baby they were expecting or No Idea decided to drive into their house.

  • Hills and Thunder

    Four strong came out to attack the hills in the latest edition of the Wednesday Hill Run.

    TYA did 2 long loops for 4.5 miles

    Swirly did 2 long and 1 short loop for 5.25 miles

    Wedding Singer and YHC did 3 short and 1 long loop for 4.5 miles

     

    Great run and temperature this evening! The rain held off but the thunder was rumbling at the end.

    Post run conversation included how to perform a proper Hand Release Merkin on the amphitheater steps and when the next HDHH will be.  Stay tuned!

    Training is in full effect for the BRR and the Wednesday Evening Hill Run is the best way to train.

    Have a great evening all!

    Kubota

    keep posting

  • GrAss Grabbers

    8 regulars and 1 FNG congregated at SOT on a humid summer morning for a beatdown that went something like this:

    Mosey to front of Midlo-Middle. Plank to wait for Hardywood…

    Recover. Disclaimer.

    COP: SSHs, DQs, Copperhead Squats, Merkins, LBCs

    Mosey to west parking lot for Touch a Tree: Partner up, partner 1 touches 1 tree, partner 2 performs exercise, swap…repeato increasing number of trees each time (can’t touch same one) and exercises alternate between Lunge in place & Monkey Humpers…up to 4…then audible to 5

    Plank-o-rama

    Mosey to east parking lot, then onto tennis courts for Bearimeter: partner up (choose a different partner), partner 1 starts bear crawl across entire perimeter of 3 tennis courts, partner 2 runs opposite way (backwards run on long stretch), meet up then swap until perimeter complete
    Repeato, but forward lunge rather than bear crawl

    Exit tennis court, grab a piece of grASS and perform 10 burpees OYO

    Mosey down to track to bleachers for Tabattas: 20s on, 10s off – 8 rounds of dips + 8 rounds of step-ups or box jumps

    Mosey up stairs and back to Shovel Flag for Mary: american hammers, flutter kicks, hello dolly, dying cockroach, lbcs oyo

    COT: Gumbo took us out (don’t be mediocre)

    Naked Moleskin
    Welcome Digger! Terrific work this morning…glad you listened to your brother-in-law, Bag Phone

    We continue to see great numbers at SOT, even though the New Market nano-region has disappeared. Wasn’t there a guy named Wilson who used to come out?

    When YHC asked the PAX to grab a piece of grass, there was much delight…and maybe Digger should have been called Grass Grabber

    Announcements:
    PuppyPile this Saturday at 7:05am at Dogwood Dell
    July 4 Convergence
    I’m sure Gumbo said more things…can’t remember

  • PRE-Blast: F3 HR Derby – Tuesday June 26 at HLL — No Workout at NOToll

    The F3 Mid-Summer Classic All-Star break, and related HR Derby, comes early this year.  YHC will be lobbing softballs and testing the PAX’s hand-eye coordination and seeing who can do their best Aaron Judge or Mike Trout impression next Tuesday at Huguenot Little League.

    Don’t post to NoToll because nobody will be there.  Instead, head to Huguenot Little League – 2801 Robious Crossing Drive, Midlothian, VA 23113.  Fields are right behind Robious Elementary School.

    Depending on numbers, we may skip the usual calisthenics and jump right into the competition, so get there early and get ready to swing out of your shoes and shag some fly balls.  Or, if you are EF Hutton, rob a HR and make the entire PAX do more Burpees.

  • Jungle Pipe Loop

    14 strong posted for WDOG today and here is how it went down.

    Mossy – COP : SSH’s, Windmills, IW’s, Flutter Kicks, LBC’s.

    Pipe Loop : Partner up – run the loop – 3 exercises – 100 LT. Dan’s – 200 merkins – 200 Captain Thor’s

    Rusty Cage : 3 sets of 5 chin ups – 3 sets of 5 burp up’s

    Amp Theatre: 2 incline hand release merkinis at each step .

    Mary : 6 inches

    Mossy back to the flag.

    The first day of summer – longest day of the year – felt  like a great time to do the pipe loop.. The loop had sort of a jungle feel to it with the humidity out in full force this morning. The pax attacked that loop – well done guys… YHC had to modify in order to get a few of the other exercises in. The always fan favorite rusty cage and a new one – incline hand release merkins up the theatre steps.. As we approached the steps we were greeted by Last time and Forceps (Raleigh)  . They missed us at launch so they ran around looking for us – Dogpile is a  big place as y’all know so they were unable to find us till the end..

    Yep everyone was drenched and smoked by the end of the workout  – super job guys way to push !

    Honeydo took us out – well said buddy!

    Puppy pile this Saturday ! Wed night hill run tonight 5:30PM

     

    See y’all in the gloom..

  • Puppy Pile Pre-blast 6/23/18 7:05 am

    The second summer edition of Puppy Pile will take place this Saturday 6/23 at 7:05.  We’ll meet at our Dogplie location, near the Carillon.  This is a dads and kids workout, so bring your 2.0s.  Also, bring a frisbee (1 per family) as we’ll be having some frisbee fun as a part of the workout.  I’ll bring a few extra discs if you don’t have one.

    See you Saturday!

    Sippy

  • The Fab Five

    5 Davillians not on vacation or participating in the summer tour arrived on this sunny and 75 morning (yes it seems we have even gotten as warm as Hampton Roads in RVA) at DaVille.

    Some short pleasantries were had and the PAX got to work.

    This how it went down.

    Mosey down the sidewalk past the HS and MS to the gravel track/field

    COP (ALL IC)
    • SSH
    • DQ
    • Helicopters
    • Merkins
    • LBC’s
    • WWII Sit-ups
    • Arm Circles
    THANG

    Mosey to the DaVille Rusty Cage

    5 Man Triple Check – 10 Pull Ups or 20 Decline Merkins, 20 Dips, 3 Man Tire Flip Up and Down the track.

    Mosey off campus to the Honey Meadow’s Roundabout 

    Circle Crawls – Start at the curb, bear crawl to the center complete 5 Merkins, crawl bear back complete 4, rinse and repeat till down to 1.

    Mosey  down Honey Meadow Rd to the Dam switching from regular mosey, to backwards mosey, to backwards lung, back to regular mosey on Q’s call

    5x5x5 Hill – Complete 5 WWII Sit up, run down the hill complete 5 (2ct) Mtn Climbers, Bernie Sanders up the other hill, complete 5 merkins. Rinse and Repeat 5 times

    Mosey back to the Rusty Cage and complete Dips (IC) for the six

    Indian Run with optional Burpees back to the SF

    Numerama, Namerama, Announcements, YHC took us out

    MOLESKIN

    During YHC’s run yesterday, he got inspiration to take the PAX today off campus today. This is always a tough call since not all PAX members would classify themselves as “runners”. Even with this being the case, YHC decided to still to put the plan in place.

    Mumble Chatter was pretty low for the most part. Since most this PAX was either very new or hadn’t posted much together, the time was spent during the running getting to know each other and words of encouragement.

    Couple more highlighters:

    • Helix was at the head of the PAX the whole time. Way to crush it!
    • Bulkhead is looking strong at every post
    • Glad to have Glide out for his 2nd post
    • Pick 2 wishes he had worn his Fitbit today since we traveled over 2.5 miles
    • The PAX ran into Hurricane while on the track. Hope to have him back out again soon

    ANNOUNCEMENTS

    • PuppyPile this Saturday at 7:05pm. Sippy Cup will get things started
    • July 4th Convergence at Tredegar – See Kubota’s Pre-Blast

    • July 6th Special Workout at The Creek – Pick 2 has the Q, details to follow

    SPIT ON THAT!!

     

  • Noventa y dos

    Overcoming a 92 degree temperature as of the start time, a PAX of three posted for The Punisher.  We gathered briefly in the LHES parking lot before moseying to the shady schoolyard for the startup COP.  We completed 25 x SSHs, 20 x each of Russian Soldiers, Don Quixotes, and Imperial Walkers, and 15 x Arm Circles (small then big, forward then reverse).

    We moved to the edge of the yard and began a 4 Corners variant around the shaded field.  Mosey to the first corner for 15 x Carolina Dry Docks, to the second corner adding 20 x single count Curtsey Lunges, to the third corner adding 25 x Box Cutters, and to the fourth corner adding 30 x two count Mountain Climbers.  Heading back around the box again, we dropped the front exercise until finishing with one single set of Mountain Climbers.

    We shifted to the nearby Bus Loop for a quick Curb Crawl with a Bear Crawl across the lane for Incline Merkins at each curb.  We completed 1 to 4 and back down again.

    Mosey back around the school for a Triple Check alternating between Invisible Jump Ropes, LBCs, and a loop around the parking lot using YHC’s mountain bike.

    Jog around the school to the outdoor classroom for 11s starting with 10 Decline Merkins and 1 two count Flutter Kick followed by one fewer of the former and one more of the latter until 1 and 10 are completed.  Finish with additional LBC variations and a couple of minutes of Chum Yoga.

    COT and YHC took us out.

    Good to see EF Hutton at The Punisher, taking full advantage of the F3 RVA summer discount card.

  • Long overdue Q

    An elite 8 came out into the humidity this morning to tackle the fields of No Toll.  The sprinklers were a nice added touch. YHC was hoping for bigger numbers this morning but guesses the pull of Ultimate Frisbee at Heartbreak took some away. Here’s what went down.

    COP:

    6 burpees OYO

    19 LBCs

    38 SSH (that’s right, 6,19,38 – today is YHCs 38th bday)

    15 DQs

    THANG:

    Mosey to corner of back field.

    Hindenberg BLIMPS

    Run to each of the 4 corners of the field and perform exercise:

    Round 1: 5 Burpees

    Round 2: 10 Lunges

    Round 3: 15 Imperial Walkers

    Round 4: 20 Merkins

    Round 5: 25 Plank Jacks

    Round 6: 30 Squats

    Total mileage for all 6 rounds was about 1.9 miles.

    Plank-o-rama

    Frisbee Crawl

    Mosey to front field and grab frisbee.  One PAX member throws frisbee and all PAX runs after. As soon as frisbee hits the ground, stop and perform 2 burpees. Then race to frisbee via called exercise. First PAX member to frisbee gets the next throw. Exercises were bear crawl, polar bear crawl, forward crab walk, backward crab walk.Repeat as needed.

    Suicides

    Mosey to basketball court for a few minutes of suicides.

    3 rounds: forward, backward, sideways

    Mosey back to parking lot for numbers, names, announcements.

    YHC took us out.

    NMS:

    It has been a while since YHC Q’d and so this morning felt like my VQ. Not sure why the long absence from the Q sheet (could be nerves mixed with a little laziness). But, YHCs bday felt like as good a time as any to get back at it.

    Many of the PAX know that YHC enjoys a good run and so did not want to disappoint those looking for a running intense beatdown this morning (you’re welcome, Gumbo).  The Hindenberg took a little longer than YHC thought but it served its purpose well.

    YHC was surprised to see Mr. Roper this morning since he seems to have caught the ultimate frisbee bug.  He lit up like a kid in a candy store when YHC pulled out the frisbee but his dreams were swiftly squashed.

    As YHC mentioned during COT, it is a privilege to be a part of this group. Thanks for pushing me to be stronger and to be a better version of myself.

    Announcements:

    June 23 – Puppy Pile @ 7

    June 26 – Gumbo’s HR Derby. No Toll AO moves to Robious Elementary. Don’t show up to Huguenot.

    July 4 – Convergence at Tredegar @ 7

    Peace…I’m out!