Category: Richmond, VA

  • Do The Work

    9 warriors rose to great the dawn of a new day for an epic beatdown.  According the legend, it went a little something like this.

    Swirly – COP IC: SSH, DQ, Helicopters, Flutter Kicks, Merkins

    3 Rounds: 20 dips, 10 decline merkins, run up to the top of the Hill of Ill Repute for 15 more merkins.

    Sippy Cup – Grab a Rock and head over to the Suffer Loop.  Take your rock down to the bottom and complete 16 crossover merkins (hand alternating on the rock).  Run with rock along the service road to stairs and complete 15 Goblet Squats with rock.  Run up the path (with rock) to the top and make a short jaunt up the stairs.  Do that for 3 rounds.

    Hardywood – Mosey back to flag.  Ring of fire, WWII X 20 IC, Flutter KIcks X 40 IC.

    Namerama, numberama, COT, Sippy Cup lead us out.

    News: F3 Field Day at Dogpile Saturday 6/16.  Vinny has the Q and is requesting you come with a t-shirt that represents your formative years.

    Puppy Pile 6/23 at 7:05am.  Sippy has the Q.

    Welcome PETA.  Here’s the lineage. Flange brought Hunter (birthname), who works at ET’s and before that opened a boutique butcher shop in the fan, his parents are vegetarians -> PETA seemed obvious and appropriate.

    Moleskin:  For full disclosure, YHC had intentions of taking a rest day today.  No digital alarms were set.  However, the alarm of obligation went off at 4am sharp and essentially dissolved the loving embrace of the fart sack.  YHC is very happy for this unexpected divine intervention.  Today was an EPIC beatdown.  Swirly had us hitting the basics hard from the start.  The star of the show was Sippy’s 3 rounds on the Suffer Loop.  Hats off to Abba, Fez and PETA for crushing it on a Monday in what has to be one of the hardest workouts YHC can remember in a long time.

    Have a great week fellas!

    Dig a little deeper, get it all out and be super.

    Hardywood

  • Pre-Blast – HDHH Wed June 13th

    Pre-Blast – HDHH Wed June 13th

    YHC is acting as proxy for Mr. Roper, who still – for reasons unknown – has not deciphered how to gain access to create a post on F3RVA.org…

    All – come join us on Wednesday at 6:00 to partake in fermented barley, hops, and yeast and send off some of our F3 brothers to new lands where YHC is certain they will spread the blessing of F3 to everyone they run into. We will be celebrating the impact of Flashdance and Fudd (if he is available) on the F3RVA group, and reminiscing over frothy mugs of brew!

    Wednesday June 13th @ 6:00

    Hardywood West Creek

    820 Sanctuary Trail Drive, Richmond, VA 23238

  • Lindsay does Lindsay

    A lucky 13 descended upon Tuckahoe Elementary to jumpstart their week.  This is what transpired more or less…

    COP:  Helicopters, DQ’s, DRM’s

    Lindsays on Lindsay:  Mosey (halfway) down Lindsay.  Perform Lindsays starting with 30 Merkins, run to top, 10 J-Squats…repeat Lindsay-style.

    11’s:  Near parking lot, find a nice patch of grass for your ass and start with WWII’s.  Run up embankment, touch fence, then perform Merkin…repeat 11’s Style.

    Field:

    • 10 Donkey Kicks, Bear Crawl to center of field, perform 10 Heels to Heaven, Crab Walk Back
    • Repeat above starting with 20 DK’s then 20 4 count Flutter Kicks.
    • Repeat again with 30 DK’s then 30 two count LBCs.  Polar Bear back

    Catch Me if you Can:  Partner runs backward while other performs 5 Merkins.  Tag up and switch.  Continue for 5 minutes back and forth across field.

    Few Minutes of Mary (Hello Dollys and Scissors), then COT.

    Moleskin:

    Shakedown provided YHC a heads-up yesterday that he would be bringing an FNG (Tony) to the workout.  Although he missed the stellar COP, he arrived in plenty of time for Lindsays to commence.

    Creative juices were not flowing today so the PAX/Q initially landed on the name Pothole – given Tony’s work with VDOT.  Both Tony and the Q were less than enthused.  Afterward YHC did some research on the Corp of Engineers – which Tony had also been with for many years.  After consultation with others, he has been dubbed “Ponch” – a somewhat verbal abbreviation of “Lake Pontchartrain.”  This is the lake which breached the levees built by the Army Corp of Engineers during hurricane Katrina.

    Welcome Ponch.  YHC was impressed you were already thinking of exercises to offer in the event it was a hot potato Q.  We look forward to your return and leading this group someday.

    Saab abides.

     

  • River Run Rollercoaster Sans the View

    7 road warriors broke the hold this morning and started their work week off with a few miles, up and down and up and down again…The River Downs Roller Coaster was the order of the day….well, for those of us on time.

    Vinny miscalculated the time it would take to make it through customs this morning and arrived a minute or so late – just enough time to catch a glimpse of Bleeder’s bright orange shirt, but not close enough to follow the scent.  Nonetheless, Vinny put in some lonely miles around the James River park.

    Rosie and DeVito took off like bandits and crushed the entire roller coaster.  Way to go guys.

    All in all, a great start to the week, and the sweat was rolling (and frankly, still is on YHC).  Great job guys!

    Have a great day!

    No More Gumbo For You!

  • Shorts and skins

    7 two legged and one four legged beast posted for a Sunday morning run. Route was across to the buttermilk, forest hill loop and then back on access road.

    NMM

    Great day for a run in the RVA.  Vinny continues to push himself to new and higher heights every week. He found out this week that Forest Hill is a little more challenging than the normal buttermilk, northbankt loop.  But persevere he did…the guy is a beast.

    Great to have Lab Rat back out there today after a little hiatus from the trail run.  Also good to have a college classmate of Offshore’s Lt. Zika out there.  He is a commander in the Health Services and works of the CDC.  Nice guy and a good runner.  Today was his first day out on the trails.  He did well.

    We all stopped at the river on the way home and took a quick dip in the water.  The stop was about 1 mile from the finish.  The water did a good job of cooling the body down, and with the breeze coming back over the bridge, I was almost completely dry when we got back to the car.

    TYA OUT

     

  • While your dad is away, let me tell you what a Libertarian is.

    37 Warriors including several 2.0s came out for the rarest of rarities, a Lockjaw Dogpile Q.

    Long mosey down the road to the far circle beyond the Carillon.

    COP

    • Arm Circles (Flashdance was present)
    • Helicopters
    • SSH
    • Don Quixote
    • Russian Soldiers
    • Imperial Walkers

    Line up on the street heading downhill for 11s:

    10 Carolina Dry Docks, 1 Captain Thor; Bear Crawl 10 paces for the next series of reps

    Trot down the road a bit and turn into Pump House Park, cross the canal and hang a right heading to the end of the line maybe 150 yards down.  Partner up for Dora!

    • Partner 1 runs the loop back to the pump house and back (perhaps the longest run to date for Dora)
    • Partner 2 does 100 Copperhead Squats, 200 Monkey Humpers 300 Flutter Kicks

    Mosey on back to the pump house and return to the road at the bottom of the pipeline.

    Triple Check!

    • Partner 1 – Run up the pipeline and back down the trail
    • Partner 2 – Elbow Plank,
    • Partner 3 – American Hammers

    Mosey down the road to Love Hill and run most of the way up.  Lunge walk the remainder of way until the 6 catches up, run to the Shovel Flag.

    YHC asked Flashdance and Fudd to each say a little something to take us out.

    NMS

    Wow!  37.  It’s like a mini convergence.  Great to see so many familiar and new faces.  The following happened, more or less.

    The Pax explored new territory in Pump House Park heading almost all the way to the end to where George Washington once enjoyed lunch while waiting to discuss the Kanawha canal project with others.  Alas, they stood him up and he had his lunch.  So when you were laying down doing your flutter kicks, GW might have had a nap in that precise location.

    On the the pipeline is where most of today’s humor landed.  When Flashdance is partnered with Hardywood (and someone else), hilarity ensured.  Hardywood used each time Flashdance was running the pipeline to impart his wisdom to Flashdance’s 2.0.

    Round 1 – “Do you know what a Libertarian is?”  Taxation explained with a PB&J and the government taking their share.

    Round 2 – Adding honey to your PB&J when it is a controlled substance.  The government places you in prison with those who blow up sandwiches.

    Round 3 – Estate Planning – Once the government takes most of the sandwich, your sister lives off of what’s left rest with a drummer from a band.

    At least Flashdance didn’t need to explain Monkey Humpers on the way home.

    There was a bit of running today.  Someone clocked us about 3.4 miles.  Well, I guess that is what the Pax gets when YHC does not get his Friday RAMM Q.

    We had two FNGs today, both of which we changed their names.  Welcome FNGs Callahan and Safety Dance.  Callahan was temporarily named Sparks then we changed it to Dingo, then Tommy Boy, before YHC landed on Tommy Boy’s last name of Callahan.  Callahan will serve this FNG with more versatility.

    YHC changed Polamalu to Safety Dance since he played safety on the University of Richmond football team.  He is wicked fast and came full speed today.

    TYA and Snowden joined us at ETs.

    Announcements:

    • June 15 – Amateur RAMMs Gears day.  Bring your Schwinn.  Bring your Huffy.  Bring some money for Starbucks.  See Lockjaw.
    • June 23 – Puppy Pile – Bring those 2.0s for a Sippy Cup beat down.
    • July 4 – Convergence at the Tredegar.  Kubota has Q.
    • Fudd and Flashdance are leaving town.  Mr. Roper is leading a a HDHH in their honor.  Pre-blast pending.

    Time to Taper,

    Lockjaw

     

  • Melting Pot

    A group of Gridiron warriors were joined by guests from North Carolina, RVA PAX checking the Gridiron AO off their summer tour list, and the humidity.   This melting pot of 13 strong redwoods engaged in a traditional Gridiron beatdown, and here is what transpired:

    • COP
      • 25 SSH
      • 20 Russian soldiers
      • 15 DQ
      • 25 FM
      • 10 2x merkins
      • 15 Scorpion Kicks
      • 15 Pickle Pounders
      • 20 Helicopters
    • Mosey to the grassy knoll for 10 minutes of burpees
    • 40 APD
    • Mosey to the football field for a Lindsay with dips and heels to heaven
    • Mosey to the school field for a beast
      • Scorpion dry docks
      • WWII sit-ups
      • Storm squats
      • Crab cakes
      • LBC
      • Merkins
    • Mosey to back to the football field for an abbreviated arch loader
      • Bear crawl
      • Crawl bears
      • Bunny hop
    • Circle up for a ring of fire (10 merkins)
    • COT with YHC taking us out

    Great to have our visitors from North Carolina join us.  If you have not met Gypsy, he is part of the Charlotte crew that has expanded the F3 flag, and he is joining workouts all over the country this summer.  Our tour of the Richmond AO’s is nothing compared to the stamps on his F3 passport.  Also, he did an hour long run before joining us, working up a good lather.  No sense in rattling his cage, even White Deer figured that one out.  The remaining NC guests were welcomed additions.  Yukon got double respect at COT, and Liverpool felt right at home joining in White Deer’s early mumble chatter.  Also, excited for the guests from various parts of RVA during the summer tour.  Good to see Offshore and Opus today.  Definitely something worthy of thanksgiving during COT.

    Strong effort from all of the PAX today as we kept a good pace in spite of the rising humidity.  Summer of Gridiron burpees has begun in earnest!

    God is good all the time!

    Attila

     

  • The Creek gets an R rating

    COP all IC

    SSH x 15

    Merkin x 1

    Helicopters x 10

    Crabcakes x 1

    Arm Circles x 10 small, 5 Big, Reverso

    Mosey to the dew covered freshly mowed field

    Belching (this is what it is named in the Exicon)

    Pax lines up face down

    Q says go

    PAX sprints 10 strides and hits the deck

    One merkin, one WWII situp

    Low crawl forward or back to line the PAX back up

    Repeat until they reach the end of the field

    Mosey back to the parking lot

    Four Corners Ascending

    Run to each corner and perform 10 burpees

    exercises added to the bottom of the burpee at each corner

    1st – 1 Hand Release Merkin

    2nd – 1 Hand Release Merkin, 2 WWII sit-ups

    3rd – 1 Hand Release Merkin, 2 WWII sit-ups, 3 2 count Mountain Climbers

    4th – 1 Hand Release Merkin, 2 WWII sit-ups, 3 2 count Mountain Climbers, 4 Alabama Prom Dates

    Yard Sale asked if we could do them again and YHC hates to disappoint the PAX.

    Four Corners Descending

    APD replaced with LBC’s because some things can never be unseen

    Work the corners back down to Hand Release Merkin Burpees

    Mosey back to the flag

    one Turkish get up each side and one Boat/Canoe to eat up time

    Announcments

    Summer Challenge is going on

    Puppy Pile 6/23 0705

    July 4th Convergence

    Numberama

    Namearama

    Chewy took us out

    NMS

    The Belching was just good, wet, messy fun that looked interesting while reading through the list of routines.

    YHC watched a video of a lady beating the world record for burpees in 60 minutes (1,490) with form that would get you mercilessly mocked at any AO that YHC has been to. This lead to too much though about burpees and all the fun things that can be done with them. That gave YHC an opportunity to get his work in for the Swamp Rabbit challenge as well. Tea Party and The Carpenter tore this one up. Aperently YHC will have to step up his Qing game if he hopes to challenge those two in the future.

    It was necessary to change out APD after watching the form and technique of Yard Sale, that along with the noises that he was making this morning was definitely NSFW. There is not enough brain bleach in the world for that image. YHC was just glad that he did not have to explain that to his kids on the way home.

    Proud father moment, when Chewy went back to the second corner to check on Ewok who was having some trouble and then staying with him until he finished the last corner. YHC seeing his oldest 2.0 go back and make sure that his youngest 2.0 was ok was almost enough to give him a feeling. Coincidentally, at that same time some dust got in YHC’s eye and he had to blink a lot to get it out.

    Thanks for letting me lead

     

     

     

     

     

  • My Tits Are Still Sore, Hardywood.

    Twenty three skaters (no healthy scratches) and 4 men of gears came forth from The Fart Sack to celebrate Lord Stanley’s version of the morning after party.  While what happens in Vegas stays in Vegas, what happens at RAMM the morning after a CAPS victory in Vegas goes into the backblast.

    The Thang:

    Hockey Stick Route…Grove (the blade) to Malvern (the shaft).  Continue as Malvern becomes Westwood which in turn becomes Saunders.

    Forwards (4 milers) turn around at top of railroad bridge
    Defensemen (5 milers) turn around at Saunders and Laburnum
    Long-shifters for the 6 milers…right on Laburnum to Hermitage (site of The Punisher).
    Double shifters… (TYA, Swirly, any others?) put in eight on another route.  Well done.

    Reverso back to the Flag.

    COT: Number-ram-a, Name-a-rama, YHC took us out.

    Announcements:

    June is TYA Clothing Drive Month.  No better way to give back than to help a brother in need.  Special focus on size-large shirts and shorts/cover-ups (NO NUT-HUGGERS).

    June 15 at RAMM: Huffy Gears…bring your poor, tired, huddle mass of a bike…Huffy, Schwinn, Big Wheel…have an orange flag on a bike?  Bring it.  Have a playing card clothes-pinned to the spokes?  Bring it.

    June 16 at Dogpile.  Field Day workout.  Wear a shirt relevant to your elementary school experience.  See Vinny for details (or see the Pre-Blast).

    June 23 Puppy Pile, Part Deaux…BYO 2.0s.  Sippy Cup has the Q.

    July 4 Convergence at Tredegar at 7 a.m.  Kubota leading…

    Summer Challenge…visit every AO between the Saturday prior to Memorial Day and Labor Day.  Bonus points for hitting the Convergences.  Double-bonus points for posting to an out of town AO.  Triple bonus points for Nomad / Down Range with at least one non-family member.  Note: there are no official Bonus Points.

    Get your BRR training started…hit a running workout.  Sunday Funday, Wednesday Hill Run, RAMM, or any workout with the words “Twin Team” in the title…

    Moleskin:

    Great morning for a run.  Perfect weather, with even the humidity mildly cooperative for YHC’s Second Anniversary with F3.  YHC has been with F3 so long and he’s now so old that he even botched the facts of his own first post today during the COT.  Why wait to get old to tell stories incorrectly when YHC can start now?  For the record, first post was a W-Dog with Bleeder having the Q, and Hardywood nursing YHC back to the Flag with the age-old question,”How you doing, pal?” on the run back….  With apologies to both Virginia Slims and Fatboy Slims, YHC has come a long way, baby.  Thank you, fellas, for pushing my mind, body, and spirit.  It’s been a pleasure to have you all as role models.

    As for the route, rumor had it that YHC’s beloved Washington Capitals exorcised their demons and won Lord Stanley’s Mug last night.  YHC is not creative enough to design a Stanley Cup Route, so the Hockey Stick Route will have to do.

    As many are aware, YHC basically gave up watching CAPS hockey on TV due to stress, anger issues, superstition, hair loss, and biting of finger nails.  Other than that, YHC loves the CAPS.  Some of YHC’s fondest memories of growing up are of listening to the CAPS on AM radio with his brother, who introduced him to the team when the family moved to the DC area in 1982.  Don’t get YHC wrong, he is happy to have a full Capitals Bandwagon…but here are a few things YHC remembers from the days of old…why Yvon Labre’s jersey is retired, #5, Bobby Carpenter getting pummeled while covering his head on the ice like a baby, Mike Gartner’s mustache, Dale Hunter trying to kill another player well after the game ended, losing to the Islanders in like 27 overtimes, thinking Jagr was the savior, watching three of the best players on the team get shipped out for sexual misconduct (then watching some of them win the Cup elsewhere), Ron Hextall, Pittsburgh, the Rangers, Martin St. Louis (think: Bucky F-ing Dent), Filip Forsberg, being up 3-0 or 3-1 in the playoffs, owning the President’s Trophy, losing every overtime playoff game ever, and, of course, being tweaked by Kubota and Vinny this year for being a Nervous Nelly.

    Prior to last night, there was exactly ONE stellar Washington Capitals moment…YHC’s first real date with his M was to a CAPS playoff game.  Because the CAPS have been able to foul up any situation, why stop on that evening?  The Penguins eliminated the CAPS from the playoffs that night with Darius Kasperitis even returning to the ice to give the whole stadium the bird.  YHC’s M is not a big hockey follower, yet considers herself a Pittsburgh fan because of the civic spirit of the community and how good a guy Mario Lemieux is.  Seriously.  It’s been a living penance.

    YHC has managed three times to watch games, or portions of games, alone, usually in a hotel, often with a piece of plexiglass installed between the TV screen and YHC.  (No actual screens were harmed in the creation of this back blast).

    So, with that, YHC is really darn happy today.  And, YHC hopes BT’s tits feel better.

    And, Big Data wants to know if 6 milers get to count today as visiting The Punisher.

  • CAPS theme is back on at TT

    2, no 3, no 4 arrived at different times to celebrate the Caps Stanley Cup victory at Twin Team. We did:

    Lap around Parking lot for stragglers, picked up Boudreaux and then COP of: ssh, Don Qs, Merkins, Lbcs, Helicopters, Imperial Walkers.

    Triple check: Elbow Plank, Bunny hops over planker, 3rd guy runs field & back. Flipper arrived halfway through to throw off our numbers.

    Head to playground: Caps won 4 games in 4 playoff rounds, 4 sets of 4 Pull-ups.

    Head to baseball stands. Caps point total for regular season was 105 so 105 Benchkicks, broken into 3 sets with 10 Derkins between set. Then 16 Box Jumps for the 16 total playoff wins.

    Head around back to field: 3 sets of 25 PLTs. Then 8 sets of parking lot Sprints. Bear Crawl field, some Mary then 8 Burpees for the Great #8.

    NMS- YHC forced himself to post by signing up for the Q. YHC had a Caps theme planned but when Vegas went up 3-2 in the 2nd chose to head to bed prematurely. YHC was pleasantly surprised waking up from a text from Vinny at 5 am as he was aware of the Caps fun. Theme back on!

    Few things are as scary as a Q with just Rosie the solo Pax. What can a Q do to challenge or slow him down? YHC was mentally preparing to resort to 45 min of bear crawl as we 2 started then Boudreaux arrived to give us 3. Boudreaux put in solid work a day after spilling Merlot at Lab Rat’s Q.

    Mumblechatter was on the Caps win of course, Flippers weight loss, and Crossfit’s change to gear and equipment. Looks like Flip Dog is down 3 Lbs, you’re welcome!

    Small crowd at Twin Team but betting Pax chose RAMM to see what Upchuck had in mind as he is a real CAPS fan.