Category: Richmond, VA

  • The Q almost goes down, 10 seconds in

    A sweaty seven started the weekend out at Gridiron as Day 1 of Tuckahoe Takeover went out west to Short Pump.  65 degrees and sunny with no football, we had the AO to ourselves and took advantage:

    COP – SSH, Merkins, Don Qs, Flutterkicks, Helicopters, Invisible Jump Ropes (switch to imaginary half-way through) then mosey to far lane for Curb Crawls.  Up to 7. Run to field in front of school, Inchworm half way across field, then head to front of school for 3 sets of: Donkey Kicks & run circle.  Back to field for few minutes of Mary.

    Head to covered area down the back: Totem Pole run with PAX holding 6 inches while last man does 3 Heels 2 Heaven.  Head down to basketball court while Cricket players start warming up.  Merkin ladder, 5 merkins at each hook, 5 up to 20.  2 round though.  Then 3 sets of 6 Pull Ups.

    Head up to shaded field for Burpee Escalator- 8 Burpees 1 min, keep going up 4 minutes up to 11 Burpees, head back to flag and Atilla took us out.

    NMS – YHC started the PAX off on the initial mosey and almost pulled a VIral, as YHC was starting to plan out the next few exercises with the dreaded 7 man PAX number, ran straight into the footfall field rope.  White Deer must not have been awake yet as he had little to say, very unusual for him.

    Good to have Nightcrawler show up on time right as we got started and nice to have Alpo make the drive down from Fredericksburg again.  When YHC called for Curb Crawls the PAX looked confused, apparently those do not happen much out at Gridiron.  Jville pushed the pax today, out in front on everything.

    Mumblechatter was very appropriate for Tuckahoe, ranging from topics of mortgage bankers to lawyer referrals, even without Earthworms acerbic banter.

    Announcements – Good luck to TYA, Hardywood, and Lab Rat tonight.  Convergence next week.

     

  • When running at Pole Green Park, remember to bring your flashlight.

    Two brave men journeyed into a dark 200 acre park for a 45 minute beatdown.  It went something like this:

    Mosey into the park for about a 2 mile run along the road and trails.

    COP

    • SSH
    • Helicopters
    • Don Quixotes
    • Ball Dippers
    • Merkins
    • Foot to hand Mountain Climbers
    • Angled Knee Jumps
    • LBCs
    • Freddie Mercuries

    Mosey to benches

    Elevens – Dips and Burpees running about 15 yards in between exercises

    Mosey to playground

    30 pullups on your own

    COT – Numberama, Name-o-rama, Skully took us out.

    NMS

    As Skully and YHC took off for a long mosey into Pole Green Park, both were glad that they brought a flashlight.  Because so many cross country meets are held there, there are trails throughout the park.  The problem is that it is really dark.  After the long mosey, YHC found a small building that had lights around it.  This worked well for the COP and Elevens.  The only other area of the park that had light was around the elementary school.  With flashlights, the park does work out really well for a 1/2 run, 1/2 bootcamp AO.

    After the COT, Skully told YHC that runners designed the layout of the exterior of Pole Green Park.  The bus loop is 1/4 mile.  The loop around the playground is 1/8 mile.  They have had a successful elementary running club there for years.  Those distances might work well for future workouts.

    Announcements:

    YHC would like to thank F3 RVA as well as Hampton Roads and Charlottesville for it’s support of the ReeseStrong 5K.  The F3 RVA team won the largest team award and it wasn’t really close.  Several F3 RVA team members went for PRs while others ran it the hard way.  Others ran with their children.  YHC feels blessed to have such great support from F3 Nation.  Thank you Circle K for hosting Crabfest.  That was an awesome way to end the day.

    Convergence is on Saturday, September 30.  There is a 6 am and 7 am bootcamp.

    Phonics Out!

  • One Year Anniversary – The Creek

    26 warriors (including nine 2.0s) broke the previous record for The Creek (25) and launched out of the fart sack to engage in a workout that went something like this…

    Spit took the Q…

    Mosey around the church, run forwards, then backwards, back to forwards, back to backwards

    COP

    -SSH X52 (For our 52 weeks at The Creek)

    -Split Jacks

    -LBC’s

    -Crab Cakes

    -American Hammers

    -Arm Circles

    Suicide Dora
    Partner up, first partner does suicides down the side parking while second partner exercises then switch.
    Exercise were 50 Burpees, 100 LBC’s, 150 Squats. Help the six complete their sets then plank-o-rama

    10 Merkins OYO

    Mosey to the field for four corners
    – First Corner – 10 Heels to Heaven
    – Second Corner – 20 LBC’s
    – Third Corner – 30 Merkins
    – Fourth Corner – Touch a tree until the six completes

    Al Gore then Helix squats for a 10 count.

    The Carpenter took the Q…

    Mosey to front corner of the church building. Find your Dora partner. One partner headed in one direct and one partner headed in the other direction around the church building.

    10 merkins at first corner, 20 merkins at second corner, 30 merkins at third corner, 40 merkins at final corner. High five and yell, “Bring it home!” when you come across your partner.

    Circle up.

    52 SSHs IC (for the next 52 weeks of The Creek)

    10 flutter kicks IC, hold 6 inches for 10 seconds, 10 flutter kicks.

    10 copper head squats IC, hold Helix squat for 10 seconds, 10 copper head squats.

    10 flutter kicks IC, hold 6 inches for 10 seconds, 10 flutter kicks.

    Sprint to the flag. Numberama. Namerama. Announcements.

    Spit took us out.

    Announcements:

    • Tuckahoe takeover next week – show up!
    • Convergence at GridIron on Saturday, 9/30 – 6 am workout followed by short devotions, followed by 7 am workout.
    • 2018 Reese Strong 5K is coming next year…

    NMS

    It is incredible to think that The Creek started nearly one year ago. Abacus took the initial Q and we missed him this morning. We know that he is dishing out pain down near Charlotte.

    Cars poured into the parking lot. Men, boys and 1 girl of all ages jumped out of the cars. Chowdah rolled into the parking lot at 64 mph and blasting BackStreet Boys circa 1999 (“You are my fire… the one desire… I want it that way… Tell me why…”) That song never leaves your head once you hear it…

    Spit started the party and the PAX aggressively attacked the workout, especially the Dora Suicides. The mumble chatter was light but the high fives and head nods were prevalent. The Carpenter took over with 15 minutes to go and tried to maximize the punishment for the remaining time. The lights turned off at 6 am and everyone was left in the dark. Some of the PAX seemed to fall asleep during the flutter kicks because the word “recover!” was met with minimal movement. The PAX seemed intent on star gazing as opposed to moving onto the next installment of pain.

    The 2.0s were everywhere (including a female – Wheelie’s daughter held her own throughout the morning). There is something special about multiple generations (from age 8 up to 62) facing the workout challenge together.

    The first year of The Creek has been a worthy one. There numerous skeptics who did not think that this Friday AO would take root but they were wrong. Happy Anniversary!

    Spit (on that!) and The Carpenter

  • A Swirly-style Hot Potato at Twin Team

    9 men eager to start their Friday with some sweat and some fellowship posted to Twin Team this morning and this is what they got:

    Late last night the Q was open, so YHC took the Q and also contemplated a hot potato.  YHC still was contemplating a hot potato as he called for the PAX to mosey…well, then the Swirly Q-drenaline took over and YHC almost didn’t pass the Q.

    Mosey to the blacktop behind BWES for COP WITHOUT SSHs – it was a SSH Holiday after 200+ at Timberwolf yesterday.  YHC should have left McRib know that plan last night and maybe he would have been on time.

    COP consisted of:

    • DQx (very slow) x10 IC
    • Cotton Pickers x20 IC
    • Imperial Walkers x15 IC
    • LBCs x20 IC
    • Box Cutter (none slow!) x20 IC

    McRib arrives…for the THANG…

    Four Corners:

    Form up in the near corner for four corners – 10 merkins in this corner, run to the next, 20 jump squats, run across, 30 2-count Freddy Mercuries, run to the last corner and do 40 Monkey Humpers (YIKES – knew it when I said it but had to roll with it!), back to first corner and plank it up for the six.  Then a little plank-o-rama to catch our breath.

    Triple Check:

    Mosey down across the gravel track and over to the playground and get in groups of 3 for a triple check consisting of (1) Burp-Ups, (2) Flutter Kicks (audibled to LBCs after 1st round) and (3) run around the dark, gravel track (watch your step).

    Tour D’JRHS and Donkey Kicks:

    We decided to take Loose Goose on a tour so we moseyed down towards the baseball field and down the road past the track/football field and all the way to the covered and lighted walkway of the high school for 3 rounds of 10 Donkey Kicks and 10 Merkins — merkins changed each round from regular to werkins and diamond-merkins.

    Start to Mosey to the grass hill for pole-smoker Indian run but YHC is convinced to pass the Q so Flatline takes the reigns and leads us to the track for the Merkin Mile…err Half-Mile

    50 Merkins, run a lap, 50 merkins, run a lap, plank for the six

    Mosey back to the flag across the parking lot and field.

    Mary – 2 minutes of American Hammers

    COT – number-rama, name-a-rama and Marmaduke took us out.

    NMS:

    YHC truly had all intention of doing the burp-up triple check and then passing the torch and it just got away from me.  The Q switch was ON and I couldn’t turn it OFF.

    Great to have Loose Goose visiting from TT.  Guess he drew the short stick and was designated for reconnaissance for TT-week.  Hope we provided some inspiration for you guys.

    Great job today guys.  Way to push through all the way and glad nobody turn an ankle in the darkness on that gravel track.

    Announcements;

    • Convergence 9/30 at Grid Iron.  First workout at 0600.  Second one starts at 0700.  Come for one, come for both, bring friends.  Also, there will be some fellowship and food/drink at the AO after the second workout.
    • TT week starts tomorrow.  Looking forward to a great week.  Lily Pulitzer or Yoga pants and sports bras are the dress code for the week, and all exercises will be named after a 5-word beverage order from Starbucks.  Buffy wouldn’t miss it for the world!
    • A little trail run in Powhatan is happening tomorrow, starting at 8 p.m. and finishing at 8 a.m. Sunday.  If you aren’t already in, you probably don’t want to be, but if you do – see Hardywood, Lab Rat or TYA.

    Have a great Friday men.

    No more Gumbo for you!

  • Old School

    17 strong posted for Ramm and Ramm Gears this morning We di the Old School route (A tribute to our Grandfathers as Marv likes to say) …. Respect!!

    4 milers Grove to Malvern – turn back to Three Chopt – Turn back to Mary

    5 milers Grove to Roseneath turn back to Three Chopt – turn back to Mary

    6 milers Grove to Boulevard – turn back to Three Chopt – turn back to Mary.

    Ramm Gears – Crushed some miles on the bikes !

    Wedding Singer took us out.

    Announcements : 12 mile run Saturday – please keep our brothers – TYA, LabRat, and Hardywood in your thoughts – go get it boys – we are with you in spirit  !

    Convergence : Sept 30 – 6-8 and Gridiron – come on out for a 2hr beatdown and invite someone to come with you to celebrate 3 years F3RVA! ( No dogpile everybody go to Gridiron)

    Tuckahoe Takeover – begins tomorrow and goes through the week….. Looking forward to it….

    See y’all in the gloom..

  • Back to the hills

    The Thang, and NMM

    We ran.

     

  • PB&J is what is for Dinner

    4 men for a little beatdown on the track / tennis court.

    Mossy to the track for some warm up.

    20 SSL

    15 Cotton pickers

    15 squats

    10 pushups

    4 corners with out and back on each corner including every exercise on each pass…

    Corner 1:

    2 burpee

    Corner 2:

    10 merkins

    Corner 3:

    20 Carloina drydocks

    Corner 4:

    40 LBCs

    Mossy to the tennis courts for some follow the leader along with suicide tennis courts.

    Back at the flag

    • Quick round of ring of fire with American hammers to finish.

    COT, Name-a-rama, Number-rama

    Good work today and man we need someone to pick up the Q as the back blast are killing me!!!

  • Pre-Blast: HR-HDHH next Wednesday 9/27

    Hill Run is being moved for one week this Wednesday, 9/27. It will head out from Tuckahoe Shopping Center at 403 N Ridge Rd.

    Run starts at 5:30 then HDHH at Kuba Kuba Dos at 6:15. Don’t have to run to show up for HDHH

  • Doors…..

    9 men today for a little door counting

    Mossy to the track for a little warm up that went like this from what I remember….

    50 SSL

    10 Cotton pickers

    10 squats

    20 Mountain climbers

    After warm up, 1 lap as a group around the track.  Which led into an audible driving us back up to the bus lot for some corner work that went like this…

    Round 1:

    1. 5 Burpees
    2. 10 Squats

    Round 2:

    1. 7 Burpees
    2. 12 squats

    Round 3:

    1. 9 Burpees
    2. 14 Squats

    Round 4:

    1. 11 Burpees
    2. 16 squats

    Mossy to the picnic tables to perform 15 dips.

    Door counting:

    Mossy to door #1 of the school and perform 1 merkin.  From there we would go door to door to the end doing merkins for the number on the door.

    At door #16 we audibled to count the numbers together making door 16 = 7 merkins and so on.

    Note for future WO we have a total of 23 doors at Timberwolf!

    Find some bench and perform 10 incline merkins

    Mossy to the flag for the below to finish the WO.

    50 SSL

    20 American Hammers

    15 APD’s

    20 Flutter kicks

    Plank ring of fire holding the plank for 10 sec / person.

    COT, Name-a-rama, Number-rama

    Strong work by all today as we got a solid 45mins in today!  Note for the school is with 23 doors we fill this would be hard to manage all doors so we may have to volunteer our time as F3 good citizens..

    I do have to give an official report that I did get 1 PAX to Merlot today also!!

    Iron sharpens Iron!

  • Slowing things down at 45MOMM

    21 returning PAX and 1 FNG braved the FSAck to partake in a mid-September 45MOMM beatdown that went something like this:

    THANG

    Long mosey around full perimeter of AO

    COP: SSHs, DQs, Russian Soldiers (slow count at end), Merkins, Freddie Mercuries, Box Cutters (slow count at end).
    Eagles&Giants&Cowboys fans do 10 Burpees OYO, others do 50 LBCs OYO

    Short mosey to curb for Curb Crawl: up to 5, repeat 5, descend

    Mosey to middle soccer field on big field for Ladder Time
    1) Lt. Dan Ladder – run width of field, 2 squats, run back, 2 2-count lunges. Repeato, increasing by 2, up to 10, repeat 10, descend, decreasing by 2
    2) Same sequence w/ Merkins + Squat Jumps

    Circle up for 5 Minutes of Mary: Flutterkicks, APDs, Hello Dollies (slow count at end), Rosalitas, American Hammers

    Mosey back to VSF. Circle up quickly for Bob & Weaves, 10 to right + 10 to left

    COT – Bleeder took us out

    Naked Moleskin:

    Good work this morning, men. Ladders are soul destroyers.

    Respect to Hardywood and “David Robinson” Marv for performing the burpees as fans of the Week 2 NFC East losing teams. Hail Victory!

    YHC felt the PAX’s appreciation of slowing things down at NoToll on Tuesday and thought it was only appropriate to spread the love across the Rivah this morning.

    Pucker delivered a solid compliment to YHC when he noted that the Lt. Dan Ladder silenced all mumblechatter. Hardywood crushed both ladders…well done, sir.

    Saab pulled his best Wilson by fast counting the cadence count as YHC slowed down the Hello Dollies.

    Welcome to FNG Pyro, whose name comes from a story of almost burning down Shakedown’s house…and actually burning down his own house. There was deliberation after Pyro & Shakedown departed as to whether or not the fire in the story was a real fire OR if the fire was simply a psychedelic dream following a long strange trip down Shakedown Street. I guess friends that burn together, stay together. Welcome!

    Announcements:
    Sept. 30 – F3 RVA Convergence @ GridIron – 6am & 7am workouts

    Trail run in Powhatan this weekend – see Hardywood or TYA