Category: Richmond, VA

  • The Long Road with the Weighted Load

    Five (5) Faithful posted at the Circus Maximus.

    Thang:

    Eight (8) X around the CM as follows:

    Mosey one time around the CM, followed by Arm Circles, Curtsy Lunges, and Pan PAX 8-Count Body Builders.

    Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

    Round 1 (Waiter’s Carry Right Hand) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    – 20 KB Forward Lunges

    Round 2 (Goblet Carry) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    – 20 KB Forward Lunges

    Round 3 (Suitcase Carry Right Hand) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    — 20 KB Squats

    Round 4 (Suitcase Carry Left Hand) –

    – 20 KB Swings (overhead)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    — 20 KB Forward Lunges

    Round 5 (Goblet Carry) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 KB Pullovers
    – 20 KB Forward Lunges

    Round 6 (Waiter’s Carry Right Hand) –

    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)
    – 52 KB Pullovers
    – 20 KB Squats

    COT:

    Counterama and Namearama (ambulatory during Round 6)

    Announcements –

    TT Q at GridIron this Saturday, September 23 at normal 0700 start time.

    Convergence at GridIron on September 30 at 0600 and 0700; bring lawn chairs for on-site Second F.

    Pre-gaming resumes at GridIron on October 7 at 0645 — 2 Peter 2.

    Prayer concerns, spoken and unspoken — Takeout prayer by Attila – strong.

    Moleskin:

    Great to have HoneyDo back among the CM Centurions, especially with his sparkling new 35 pounder.

    Complaints abounded re TGUs setup and finish for KB Pullovers.

    Lots of MumbleChatter this morning about naps and Metro Diner – both are on YHC’s schedule for the day.  Late lunch (noon) is a challenge following the CM.

    Be on your guard; stand firm in the faith; be courageous; be strong. 1 Corinthians 16:13

  • I have nothing but disdain for your kettle bell

    Seven hardy souls found their way out of their fartsacks and gathered in the cool of the pre-dawn to heft their kettle bells and add to their legends.

    It went down like this–Warm up:

    SSH x 20          arm circles 10 small, 10 big, then reverso          helicopters x 20

    Freddie Mercurys x 20         Mountain climbers x 10               Merkins x 10       touch your toes for 30 seconds

     

    Mosey to the curb for 11’s

    get on your six, KB press up then lower back over your head, one rep

    lunge to the opposite curb, halos

     

    Exercise YHC made up, which went something like this:

    Everybody space out around the bus circle, equidistant, with KB, facing so you could see what the next PAX member was doing.  Everyone pick a KB exercise, 15 reps, then run to the next station, leaving your KB behind to be used by the PAX behind you, who would do the exercise you had done.  YHC was doing fine until he hit Mudface’s 40 pound KB, which almost broke YHC.  Next time this exercise is done, YHC will have everyone pick a different exercise as over half of the PAX picked the same one.

    Mosey to the flag for lawnmowers and boat/canoe’s led by Chewie.  Nice job, Chewie, way to show off the mean streak by stretching out that last canoe!

    Numberama, nameorama, YHC took us out.

    Thanks for allowing me to lead.  A huge thanks to Helix, who gave a ride to YHC and Opus, and after dropping off Opus and arriving at YHC’s house, drove YHC back to the AO to find my keys.  Helix, I hope you made your meeting!  Encouraging comment of the day goes to Mudface, who made the comment in the BB title while lifting YHC’s KB.  Perhaps it’s time to go up in weight…    Thanks again–No Idea

  • Old Glory’s Initial Flight at W-Dog

    A lucky number 13 warriors of the gloom (some of whom knew what they were getting) broke free from the blissful comfort of the warm sack and posted at W-Dog for a Hump Day beatdown that was an old faithful that has just not graced W-Dog yet….it was an Old Glory.

    After a brief introduction, YHC grabbed Old Glory, illuminated his headlamp and headed towards the road and down towards the bridge.  We hooked a right on Pump House Rd. and ran around the back of the AO and up the hill to the field in front of the Carillon – a little over 1 mile for those counting.

    Plank for the six and Old Glory instructions were given — a timed exercise (20 minutes on the clock) and the goal was to complete as many “laps” as possible in that time.  Since our field is about 1/2 the size of the fields at NoToll, YHC decided to define a “lap” as follows (forgive the lawyer in me):

    • Perform 20 Merkins at the Carillon-end of the field (near the flag)
    • run the outside line of the field to the far end of the field and perform 20 jump-squats
    • run the outside line of the field back to the Carillon-end of the field and perform 10 Burpees
    • run the outside line of the field to the far end and perform 20 WWII sit ups

    When time expired, gather back at the flag and plank for the six.

    Unearth Old Glory and form up in a single-file line for a 1-mile (maybe a bit more) Native American run with the front man always carrying Old Glory.  Route was exiting the Carillon field away from the amphitheater to the alternate exercise circle, right to Rugby Road, Right on Rugby Road, Right on Park Drive and quick left on Blanton Avenue, Right on Trafford Road, Right on Spottswood Road (around the VITA Trail area), Right on Shirley Lane and straight across Park Drive back to the gathering spot.

    Re-plant Old Glory and have 3 minutes of Mary with LBCs x20 IC, American Hammers x20 IC and Flutter Kicks x20 IC.

    COT, Number-rama, name-a-rama and YHC took us out with a blessing for our continued health and the ability to keep getting out into the gloom, for the strength to carry us through our day and for the Sky-Q to watch over all our friend and family and those struck by yet another natural disaster with the earthquake in Mexico City.

    NMS:

    For those on Twitter, you knew what was coming and you posted anyway…kudos.  For the rest of you, by the time you posted, your fate was sealed and it was too late.

    Strong work by everyone, but Sippy destroyed the W-Dog version of the Old Glory.  Swirly and Tobit were both hot on his heels, but when Sippy lapped YHC he looked to be getting stronger by the lap.

    YHC paused for a brief moment to check his watch and a Skinny-Bitch-Bleeder blur went flying past me.  Strong work Bleeder.

    Super strong work by WOJO gutting out the Native American run at the end.  Way to push it brother.

    When you are LIFO, it is nice to have a partner – Circle K and Ollivander managed to get their opening 1-mile in (albeit different from the PAX) and find the PAX a few minutes into the exercise portion and they jumped right in.  Nice job guys.

    Personally, I think Old Glory travels well and worked great at W-Dog!  Nice job men.

    No more Gumbo for you!

  • Stargazing

    A dozen dedicated dudes posted for the latest offering of The Punisher under perfectly pleasant, not punishing, conditions.

    The Thang:  Mosey along the Hermitage Road side of Linwood Holton Elementary School to a spot between the outdoor pavilion and the street for the startup COP that included 20 x, each, of SSHs, Hillbillies, Don Quixotes, and Russian Soldiers, 30 x LBCs, and 15 x Arm Circles, forward and back.

    Stroll back down the Hermitage Road past the parking lot entrance.  Line up on the edge of the sidewalk, facing LHES.  Bear Crawl across the grassy knoll to the second tree line (maybe 15 or 20 yards away) for 30 x Carolina Dry Docks then Lunge Walk back for 30 x WWII Sit Ups and plank until all are done.  Repeat until three rounds are done.

    Head to the school gym wall facing Laburnum Avenue for a Triple Check.  Twelve is apparently divisible by 3 four times, so this number of groups alternated between People’s Chair, Six Inches, and runs to the front sidewalk and back and each completed three rounds.  Plank until all are done.

    Jog around back to the playground equipment for OYO completion of four rounds of 5 x Pullups and 5 x Burpees.  Head across the field in the direction of the northeast corner of the school yard, pausing to circle up and complete three rounds of 15 Merkins.

    Hop up and get to the edge of the sidewalk to start a round of Sidewalk Mary, picking a sidewalk square and completing one of three exercises:  10 x LBCs with right leg extended, 10 x Box Cutters, and 10 x LBCs with left leg extended.  Rise and jog to the next available square for the next exercise.  Repeat, working in the direction of Laburnum Avenue, turning the corner and stopping at the first large tree.  About half way through this sequence, several of the PAX pointed to the International Space Station passing overhead.

    Quick stretching sequence in the front school yard, then return to the ShovelFlag.  COT and Lab Rat took us out.

    Moleskin: Nice turnout fellas.  Good energy within the group.  The LBCs were incorporated to ensure that all assembled had absorbed a refreshing layer of morning dew, but the morning’s clear sky allowed constellation spotting, so we held the Dead Cockroach position, briefly, afterwards.  Our early morning space observations continued when, about halfway through the sidewalk sequence one of the PAX (Chernobyl maybe) pointed to the overhead passing of the International Space Station.

    Announcements:  1) Convergence – September 30th at GridIron AO (Pouncey Tract Park) – more details to follow, 2) Bear Creek 10 Miler sign up open, and 3) Tuckahoe Takeover next week.

  • Every Sip Counts

    Nine gentlemen conquered the fartsack and were greeted by a thought provoking message at this morning’s Spider Run. The route was a variation of a goodie to share the love for what S Ridge Road has to offer. Basically the reverse devil’s pitchfork.  Routes were:

    – Alternate exit path from UR by cutting up by the chapel and along the brick path to the River Road exit
    – Work our way over to Westham Station
    – Everyone runs along Westham Station to the end then up S Ridge Road to River
    – 4 milers turn around and come back
    – 5 milers turn left on Old Bridge then right on Highland. Up to River and back
    – 6 milers left on Old Bridge to the top, back down then left on Highland to River, back and then up Panorama and back

    Moleskin
    For those that are wondering about the title of the backblast, there is a story.  As we convened at the commons YHC noticed an appropriate advertising campaign on the back of one of GRTCs finest.  You see, YHC has always been a proponent of drinking a glass of milk after a long run, almost always chocolate milk.  It is as refreshing and re-energizing as the day is long.  For those interested, today was no exception.  I had my fill of milk as soon as I walked in the door.

    The slogan today could be taken from multiple perspectives.  Luckily for us, Sippy strolled in just as the bus was leaving and was able to take a picture beside said advertisement.  If you see Marv around campus make sure you hit him up so you can witness the pun.

    Speaking of Marv, great to see him out there working the kinks out.  If you didn’t know, milk is full of natural animal proteins and as Sippy will tell us, proteins are vital to the rebuilding of muscle fibers.  Make sure you get your daily supply of milk as you work your way back through recovery.

    Apparently, drivers early in the morning are not too excited about seeing Bleeder.  He was greeted with a pleasant exchange of words while crossing River Rd.  To his credit, he was well illuminated and reflected.  Perhaps the disgruntled driver forgot his splash of milk in his coffee this morning and was lamenting his mistake.  Lesson of the day, if you don’t start your day off with the right amount of milk then the day will only go downhill from where you started.

    Great to see Gomer Pyle out there this morning.  He admittedly had not run some of these hills in 20+ years.  You slayed them and will be ready for the challenge come November.  When you start working in those longer runs, make sure you consider bag balm.  History tells us it is great for cracked cow udders.  Milking a cow with cracked udders will not yield much milk.  Modern applications are used to prevent all sorts of chafing.  Very important as you embark on your challenge.

    All in all a great day.  As you embark upon your day, remember today’s PSA:

    “Breastmilk, Every Sip Counts”

    Splinter out

  • Slowing things down at NoToll

    18 soldiers congregated at Huguenot Park for an SOJ beatdown that went something like this:

    THANG

    Short mosey (to wait for McRibb), circle up for a COP: SSH, DQs, Copperhead Squat, Tempo Merkins, FlutterKicks, BoxCutters (slow count at the end)

    Mosey to North Soccer Fields for Merkin Ladder: run width of field, 2 merkins, run back, 4 merkins…repeato by 2s up to 16, repeat 16, then come back down. Plank-o-rama

    Mosey to bleachers for Triple Check: muscle ups, dips, 40 LBCs (pace). Plank-o-rama

    Partner up for Love Field: Partner 1 runs width of field and back to partner, Partner 2 Bear Crawls, swap…repeato, alternating bear crawls & lunges

    In honor of 750 Jump Squats the week before, 25 Jump Squats OYO

    Mosey to end of field, repeat Love Field going full length of field with same partner.

    Abbreviated Beast: jump squats, box cutters, merkins

    Mosey back to flag for 3 min of Mary: American Hammers, Hello Dollies (slow counting), 20 LBCs OYO

    COT – Gumbo took us out

    Naked Moleskin:

    Today’s workout was not easy.

    YHC had no idea that slow-counting the BoxCutters would lead to so much complaining. Wow.

    The Merkin Ladder smoked many of the PAX, YHC included, so 15 min in and many of the PAX were gassed. #crowdpleaser

    Don’t get into a bear crawl competition with McRibb unless you’re betting on McRibb. He & Gumbo completed Love Field before they could even start lunging. Respect.

    Good to see Posh back out for his 3 post since his first last week. Keep up the strong work!

    Announcements:

    Sept 30 – F3 RVA convergence @ GridIron @6am + 7am

    Bear Creek in Dec

    Trail running training “opportunity” in Powhatan this weekend – see Hardywood

    Hammers & Ales 10/7 – Viral helps Richmond Community Toolbank and Hammers & Ales is their big fundraiser of the year. BBQ from Buz & Needs & Stone Brewing beers for a good cause!

  • It’s Not About You

    12 F3RVA regulars and 1 FNG embraced the gloom this morning at DaVille and this is what we did:

    Mosey all of 10 feet to YHCs car to start the beatdown watching and listening to Inky Johnson’s motivational speech entitled “It’s Not About You”.  During the workout, YHC called out different exercises that applied to Inky’s life situation.  Exercises included:

    Run to light pole and back – Inky and his cousins run to and from light poles when they were kids to train.

    2 merkins – Inky lived in a 2 bedroom house.

    14 Burpees – Inky had 14 people living in the 2 bedroom house.

    7 WWII situps – Inky was 7 years old when he would run sprints after practice to the lights of his mother’s car.

    15 LBCs-Inky was 15 years old when he made the decision to stay at the worst performing high school in GA to prove to his cousins they could graduate from the same school and make it to college.

    Mosey to soccer field for The Michigan.

    10 – 100 yd sprints, 8 – 80 yd sprints – 6 60 yd sprints, 4 – 40 yd sprints, 2 – 20 yd sprints, 1 – 10 yd sprints.  YHC broke the sprints up with some exercises to catch our breath.  Exercises included flutter kicks, LBCs, Monkey Humpers, Merkins.

    Mosey back to flag for 30 seconds on Mary.  Exercises included American Hammers.

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

    Moleskin : Swirly sent YHC the Inky Johnson video last week and what a better way to get the blood pumping for a beatdown.  If you have not seen the video, I would highly recommend searching for Inky Johnson on Google to learn a little more about him.  At 525am, YHC noticed a train was traveling by Atlee High School and then everyone noticed a line a headlights was filing into the parking lot at exactly 528am.  Turns out that many of the PAX got caught at the train crossing, but everybody made it on time.  After watching the video, the entire PAX was fired up and totally crushed The Michigan.  Not much mumblechatter this morning, as most of the PAX was catching their breath until we got back to the shovel flag.

    The message this morning is “It’s not about you”.  As a core principle of F3 is placing yourself Third, YHC thought Inky was a great avenue to stress this point.  The challenge from this morning’s workout is minimal to the challenges faced by so many in our society, even here locally in our communities.  The time is now for each member of the F3RVA pax to make a difference in somebody’s life today.

    Thanks for letting me lead the morning.  Welcome to Pitbull, who finally felt the constant EHing pressure from many to post to a workout.  Looking forward to having at many more in the future.

    Circle K

  • It’s a place, not an event.

    A hardy group of 9 showed on a beautiful day at Heartbreak Ridge.  We were joined by our F3 brother, Tater Hole, from Granite Falls, NC, near Hickory.  When questioned about his F3 name, Tater Hole responded “it’s a place, not an event.”  With those perplexing, yet somehow enlightening words, we set off into the gloom.  Here’s what went down:

    We started with a black snake run (like an Aboriginal run, except the last man in line weaves his way through the PAX on the way to the front) around the school for the COP.

    20 SSH, 10 Don Quixotes, 10 big 5 small arm circles – then reverso, 20 imperial walkers, 10 merkins and 40 lbcs on your own.

    Mosey to the running track for a 4×100.  25 exercises at each corner, 4 laps total.   Merkins; jump squats; WWII sit ups; and flutter kicks.

    Mosey to the bleachers for 3 sets of 20 dips and 20 partner leg tosses.

    Then over to the concession stand for wall sits and balls to the wall.  After the last set, sprint back to the flag.

    Numberama, nameorama and COT.  Attila took us out.

     

     

  • Correr DaVille

    4 Davillians climbed out their fart sacks to enjoy a clear and less humid morning for a run

    This is how it when:

    THANG

    4 Milers – Take the Atlee service road down to the cross country trail, around Honey Meadows, back to the school

    5+ Milers – Take the Atlee service road to Honey Meadows to the Kings Charter fire road. Up KCD and across Atlee Station to the sidewalk. Run through chickahominy oaks and Summer duck neighborhoods. Cross Atlee Station back at Cool Spring ES. Take service road back to Atlee HS parking lot

    https://connect.garmin.com/modern/activity/1984466921

    MOLESKIN

    Good to have Mudface and No Idea back out there this morning. Way to push it fellas getting in 4 miles!!

    Both Grabber and YHC were feeling a little sort after a few miles since both had longer run over the weekend but we pushed through to get our normal 5+ in.

    ANNOUNCEMENTS

    • Convergence on 9/30 –  come out at 6:00, stay until 8:00 if you can.  Second workout starts at 7:00 for late risers.  Bring a friend or two.
    • Next week will The Creek’s first anniversary – Start EHing now so we have our largest PAX ever!!

    SPIT ON THAT!!

  • Flow run back?

    Four strong came out to Batteau on an end of summer morning. 3 PAX drove in, 1 ran in to the AO. We did:

    COP – SSH, Don Qs, Flutterkicks, Merkins, Helicopters. Mosey to Tennis court.

    Bear crawl to net, 15 Merkins, lunge to fence. 5 Burpees. Crab Walk to net, 20 heels 2 Heaven, lunge to fence, 10 burpees. Broad jump to net, 15 Merkins, Broad jump to fence, 15 Burpees.

    Model to bowl field. Jacobs Ladder from tree to tree across. Burpees up to 7. Mosey back to courts, various Mary. 3 sets 0f 20 LBCs, then head to playground for 3 sets of 5 Pull-ups. Circle up for some more mary.

    Mosey to stage for 2 sets of AMRAP Derkins. Finish up with sprint full length of 41st St to Forest Hill, slow run back to flag (aka Flow Run). Little more Mary to kill the clock til 6:15.

    EF Hutton took us out.

    NMS – Always good to Q when YHC is the slowest PAX member there, the 3 other pax were ready to move this morning. The 10 counts called were to let YHC figure out what to do next.  Wasn’t planning on that many Burpees to start but why not. If you have not seen EF Hutton Bunny Hop you need to, dude can Bunny hop faster than he can run.

    Sippy Cup misheard YHC to Slow run back to the flag from Forest Hill. Sippy heard “Flow Run” back and of course being Sippy he was in the lead heading back, did his best to improvise what a Flow run might  mean. Now YHC feels the need to actually create such an exercise.

    Prayer requests – Pray for VT football victory this Saturday so the next week VT-Clemson game on 9/30 will be a 8 PM kickoff so EF Hutton can make Convergence that morning.

    Great way to start the week!