Category: Richmond, VA

  • PreBlast: F3RVA Field Day 2018

    PreBlast: F3RVA Field Day 2018

    Field Day

    At the June 16th DogPile for YHC’s DogPile VQ we are having a full blown field day – F3 Style. As part of the lead up, I’m asking each of you who plan to participate to wear a t-shirt that best represents your elementary school years. The t-shirt can either be from your school, for you life long RVA types, or can highlight the era. Scower local thrift stores or ebay for your wears. There is a loose $5 limit. Don’t go nuts on cost. You can also make your own t-shirts. For those of us who attended elementery school the 80’s, that’s definitely a thing. Other accessories are also welcome.

    Ghost Flag

    The Ghost Flag will be up for grabs at Field Day. This will be a competition format and teams will be selected on that day.

    Let’s drum up some numbers and see if we can get 40+

    In the mean time, here’s a little inspiration

  • Swirly Finally Comes out to DaVille

    22, yes I said 22 pax, showed up in the parking lot of Atlee to see what this Ultimate thing was all about.  Things started off with a bang with Vinny rolling out with a red Philly’s shirt on…WTF?!?  This coming from the guy that put out some coded tweet about buying tshirts from our elementary schools, or something like that.  After taking some ball busting, it turns out he did have the appropriate shirts for the workout.  It seems Spike did too, but left them in the truck…

    We got things started with a quick warm up of parking lot tracers and the easiest COP ever done.  Then to make sure everybody knew we were down for a workout, we flew through a Lindsay  with merkins and WW2 situps.  Cones got set by the front runners, which you would think got done quickly…..nope!  I am herding cats while yelling across the field at Shakedown and Phonics to RUN!  Phonics is one of the fastest guys I know and there he is, meandering thru the field picking dandelions while the rest of the pax holds plank.  All in good fun, we got the field set up and went over some basic rules, like NO CONTACT (Swirly is here, mind you).  Then we got to playing…

    While the white team tried to figure out how to change shirts once they were already soaked from the dew, the black team marched down field to throw the game in.  Whites took advantage of first possession by scrambling quickly in for the first score!  We didn’t get to celebrate for long though, as team black scored the next two points to take the lead.  Not to let the game get away from us, team white led by Spike and some awesome offensive plays by Wilt (Opus’ 2.0), scored a couple more of our own to take the lead back. The only major hiccup of the game came when Swirly threw a perfect throw 20 yards up the field to Wheelie….problem was he was on the wrong team, but wearing a gold long sleeve shirt (go Golden Knights?!?).  This prompted Wheelie to shed the shirt and become officially TEAM WHITE.  We reset that play as it was obvious the throw was a result of “wardrobe malfunction”.

    Spike on team white and FNG Glide on team black showed the way as standouts for their squad, but glory was found throughout the pax.  Handshake caught 2 of the goals for team black that I know of.  Shakedown and The Carpenter were all over the field for team black.  Wilt as previously mentioned played up to rep the shorties very well indeed!  Also, ET (Phonics’ 2.0) showed me some of the Mudd family speed as he effortlessly dusted me when I tried to guard him for a minute.  It’s not fair.  Helix as always was all out, making sliding blocks and always in the right place at the right time, just like on the racquetball court.  Play of the day ALMOST went to Vinny, who made an epic sliding catch that nobody thought was possible….then promptly flubbed a 4 foot throw to me to kill the play.  On one hand, he could have just stood up and made the handoff….on the other hand, I hope the shoulder is ok.

    When team white scored again to take the lead at 5-4, the bonehead move of the day was made by the Q (team white), who declared next score wins.  Team black marched right down our throats to make the score to tie the game for the win.

    All in all, as long as Vinny’s shoulder is ok, this year’s DaVille Ultimate went awesome!  The teams were evenly matched and it was a battle to the end.  It’s great to finally get Swirly out to DaVille, even if we had to borrow one from Raleigh to get it done.  Welcome to our three FNG’s, Glide and Bulkhead, plus one that had to leave early.  Also, glad to have Swirly from Raleigh with us this morning.  Finally, thanks to all that traveled from around the RVA to see a portion of arguably the best weekday AO out there.

    FNG names:

    Glide:  Glide was wearing a Houston Astros hat…I threw out ASTROGlide, which after reconsideration got shortened to Glide.  He still doesnt like the name, which makes it perfect.  Plus, everybody now KNOWS it means ASTROGlide.  Also, on a parallel note, he has a wicked Ultimate game and can Glide a frisbee.  But it’s really more about the Astroglide theme.

    Bulkhead:  Bulkhead is an inactive Marine (they dont like to be called “former”) and I am Navy, so I love love love to name Marines Navy stuff.  Shakedown had a collision with him during the game and mentioned it was like hitting a brick wall…walls in the Navy are Bulkheads, so slam dunk!  The alternative was “Booze Cruise” due to his Jimmy Buffet Tshirt, but he liked that name waaaayyyy to much.

    Apology of the week goes out to Vinny for making fun of your red tshirt….actually screw that!  If you were going to wear red today, it should have at least been a CAPS shirt!  Ahhhh….just busting your chops.

     

    Lab Rat apologizes…

  • Pitch Perfect

    14 on the finest arrived for unseasonably low humidity and a chance to tackle some miles.  YHC called the Cardinal Run and off we went.

    Around the Robins Center and up Boatwright.  Take Honaker to Patterson and take a right followed by an immediate left on Roxbury.  Roxbury to West Franklin and head west.

    At the intersection of Charles, 5s/6s take a right and take an out and back detour to Crestview Elementary (home of the Cardinals).  All routes then continue west on W. Franklin to Donald. Take a left and Donald turns into Register Pkwy.

    At Patterson and Three Chopt, 6s continue west on Patterson to Westham Pkwy and a left on University Dr to come through the trails to the lake.

    4s and 5s head south on Three Chopt and take a right on the access road just beyond Bandy Field.  Drop down the hill on the trail and pick up the road.  Take the cut through back to the main UR entrance and come down around the Robins Center to the lake.

    Gomer Pyle took us out.

    Mumble chatter was light at the end, however a subset of the Pax was singing the accolades of Pitch Perfect.  YHC inquired if that was the one with Jimmy Fallon (Fever Pitch) but was informed Pitch Perfect was not about baseball in any way.

    Welcome Gomer Pyle’s 2.0 “Tippecanoe”.  Hopefully that name nicely combines your interest in politics and military strategy.

    Announcements:

    • Ronnie’s on the mend.  Hopefully we will see him “back” in action soon.
    • June 15 – Amateur day at RAMM GEARs.  Bring any bike and be prepared to be underwhelmed.  See Lockjaw for details.
    • June 23 – Puppy Pile – 2.0 friendly workout after Dogpile.  Sippy is on point to kick it off.
    • July 4 – Convergence downtown.  Patriots welcome.
    • Once the river levels drop, YHC is going to get an off the books kayak/canoe group together.  See Lockjaw for details.

    Time to Taper,

    Lockajaw

  • Metro Grill must be Earned

    Five of the faithful posted at GridIron on a humid, cloudy morn. There were immediate requests to skip right to the post-workout breakfast at Metro Grill. Johnsonville (YHC) considered the requests and, despite their merits, elected to take Q and lead. This is what went down more or less:

    Extended warmup with 25x ssh, 25x imperial walkers, 25x don quiotes, 25x standing mt climbers, 25x regular mt climbers, 10x merkins, 25x WWII situps, 25x arm circles each way, and 10x big arm circles each way.

    Mossy over to the back row of 15 parking spaces. We climbed down the ladder of parking spaces with 1 burpee in each. 20x LBCs. Repeat up, back down, and back up.

    Mossy a short distance over to the grassy dale. Run to bottom, do 1 merkin, backward run back up, do 5 Lt. Dans. Repeat increasing the number of merkins by 1 each set to 6.

    Mossy over to the bleachers next to the adjacent gridiron. 25x dips OYO, 25x bench kicks OYO, 25x dips OYO, 25x bench kicks OYO.

    Mossy over to the corner of the end zone. Bearimeter around the gridiron alternating with a partner. Everyone crawled the last leg along the back of the end zone to the point of origin.

    Mossy down to the far side of the lower field onto a plush shady area. BLIMPS (Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, Situps)

    Mossy back to the VSF for some Mary in cadence. American Hammers, Flutter Kicks, Rosalita.

    COT with Earthworm taking us out. Coffeeteria at Metro Grill (caloric intake clearly exceeded caloric burn on this day).

    Attila was with us in spirit, but physically away with leave. The pax took note that several of the exercises (parking lot burpees and bleacher kicks) were Attila signature moves.

    Our friend Night Crawler has been away for some time without leave. Is it time for an intervention?

    Lt. Dans with a backward hill run is a nasty combo that needs to be repeated often. Chum Bucket dominates that combo.

    WhiteDeer looks more natural bear crawling that he does standing. He came out of the gate blazing on the Bearimeters.

    Great job men. Thanks for giving me the opportunity to lead. Jville

  • Hardywood Brought An FNC to Meet Andy Murphy

    Four ball boys showed up at Batteau Lawn and Tennis to meet Andy Murphy. Credentials were checked, uniforms were issued, and off we went.

    ANDY MURPHY (The THANG): Mosey to lower tennis courts. NO COP. Run 5 laps around two courts. 5 burpees OYO. Run 5 laps reverso around same two courts. 5 burpees OYO.

    10 crab cakes – single count / 20 merkins / tennis court line tracers out and back. REPEATO x 10

    Bonus round for such quality ball boy performances.

    WWIIs until the PAX finished the bonus round.

    5 laps around the two courts. 5 burpess OYO. 5 more laps around the 2 courts, reverso. 5 more burpees OYO. Back to the Flag.

    6 MOM: 50 LBCs in cadence. 50 PLTs (2 sets of 25). YHC took us out.

    NMS: YHC grew up playing tennis and even dabbled in it at the collegiate level. When we did The Murph a few weeks ago at WDog, it came to me that we could modify to a tennis version. Hence, the Andy Murphy. 24 laps around a tennis court equals a mile. Not wanting to get the ball boys dizzy, YHC opted for 12 laps around two courts. Given it took the PAX some distance to reach the courts, we went 10 laps on each side of the exercises, for a total of 2 miles.

    The boys did great today, given there were only 4 of us, we were a bit spread out. Very little mumble chatter. Then again, The Murph, or any modified Murph, is designed to keep the mumble chatter to a minimum. In all, it went very well. We finished with time to earn some extra credit by way of an 11th circuit. 6 MOM was equally tough given the high concentration of core muscle exercises.

    At the end, during on-site 2nd F, a cat/kitten found its way to our group and went straight up to Hardywood. It was great seeing Hardywood bond with his Friendly New Cat (FNC). I’m not sure, but I think I saw Hardywood building him a towel nest as they rode off into the sunset together. It really is great to see a man and his cat.

    Announcements: 

    The Ghost Flag made an unofficial appearance at Batteau today. It was there to announce that it will be up for grabs on June 16th at DogPile, for Vinny’s DogPile VQ. As part of the roll out, YHC would like to challenge each PAX member who plans to attend to scower local thrift stores and ebay for a t-shirt that best represents your elementary school days. There will be a $5 limit placed on your purchase, if you go that route. You can also make your shirt if you’d like. Hint. Hint.

    Summer Tour is on

    July 4th Convergence at Tredegar

    Puppy Pile June 23rd

     

  • Yes, up Twin Team!

    YHC arrived this morning to BWES with 2 PAX members already on scene and quickly, 3 more arrived. 6 SOJ men posted this morning to start the week off right and clear the mind, body, and soul with a 4 and 5 mile run. Group for 4 miles and 5 miles given the route and silently 0530 came!

    Out of BWES and up Twin Team. (Yes, Twin Team has commanded respect within F3 and should not be ignored!) UP Twin Team and R on Ellesmere. Ellesmere to E. Brigstock. 4 milers take a R on E. Brigstock back to Twin Team. 5 milers, L on E. Brigstock to Mt. Hill. R on Mt. Hill for a loop back to E. Brigstock and a L, back to Twin Team.  Now, Rosie shot out of the start like a high caliber round=man with a purpose this am!! Wedding Singer and Roscoe partnered up for 4 mile and YHC, Gumbo, and Shakedown with 5 miles and Rosie crushing his own run!

    Down Twin Team for a loop around JRHS and back to the flag.  According to Garmin and other smart devices, just shy of 4 and 5 miles. With a few minutes to spare, individual exercises and awaiting Rosie’s return….just shy of 6 according to Rosie’s smart device!

    Number-ama, Name-r-ama, and Announcements–summer challenge, Puppy Pile June 23.

    YHC took us out!

    NMS===Shakedown and Rosie toughed out 15 miles yesterday and back in the saddle for a few more this am. Evidently, a 50K is in the there future!! Pound the pavement men!! Outstanding too!!!! Rosie respect this am and Shakedown you too!! Plus, you need more velgro!!

    Shakedown, always prepared with chairs as we awaited Rosie’s return…..perfect!

    Roscoe, always on the straight and narrow!

    Wedding Singer…head up and keep moving on. We have all been there with little ones, work, and life!! But, enjoy those little moments because they go by fast!!

    Gumbo, I never heard of a bird loving a car as much as your robin loves yours!! Crazy man!!

    Great running with Gumbo and Shakedown! Thanks for pushing YHC this morning!!! Way to start off our week!! Spread the light when applicable.

    Only those who post understand!

    Loud AND Proud!!

    Flatline

  • New Nano-AO: Zong Fit

    16 strong came out to soak in the cooler temperatures at Hoedown. Here is what went down:

    COP – SSH, Helicopters, Merkins, Scorpion Kicks, Flutterkicks, Don Qs. Mosey over to Tuckahoe Shopping Center. Partner up:

    Wheelbarrow across lot, 10 Shoulder Presses. Switch partners going back. Repeato x3.

    Cross street to Church lot for 4 Corners. Reps of 10, 15, 20, 25. First round: backwards run & merkins. 2nd round: karaoke & Heels2Heaven. 3rd round: High knees and Mtn Climbers.

    Mosey to back of TES. Partner up again. Donkey Kicks & partner runs field & 5 Pull-ups. Repeato x4.  Then Elbow plank, 4 sets of 20 PLTs. 10 Burpees then back to flag. Finish up with Freddy Mercurys & American Hammers.

    NMS – YHC had wanted to try out the Shopping center lot for a Q for some time just to change things up. All started well until several tomatoes pulled in for their workout at Zing Fit. we must have been quite a sight at 5:40. Fudd was disheartened for not a single tomato gave a ” Hi Roger” as they moved past us.

    Saab was warned before the start his choice to go glove less might not be wise. We also used the other church lot for the first time. A lot easier to try things out in the light of June mornings. Also good to see Gucci back in the gloom, now a regular again.

    Please pray for Ronnie and Kubota as they both are on IR for a while. The Hoedown Q is open next Monday with Kubota out.

    YHC was glad he could Q on his 3 year Anniversary of his first post. Amazed at what great friends I’ve made and how you PAX have made me a better man.

     

  • You had to be there…

    Just last night, I was reminded of
    Just how bad it had gotten
    And just how sick I had become

    But it could change with this relationship
    De-derange, we’ve all been through some shit
    And if we’re thing, I think this thing’s begun
    Oh, tell me now, what do I have to do
    Oh, tell me now, what do I have to do
    Oh, tell me now, what do I have to do
    To prove my love to you?

    Special favors come in 31 flavors
    We’re out of mints, pass the Life Savers
    I’m droppin hints, candy for candy-coated tongue

    You’d be so good, so very good for me
    What do you think? Tell me honestly?
    I’m wait-wait-wait-waiting for you to come
    Oh, tell me now, what do I have to do
    Yeah, tell me now, what do I have to do
    Yeah, tell me now, what do I have to do
    Yeah, prove my love to you

    Third verse, same as the first
    Just last night, I was reminded of
    Just how bad it had gotten
    And just how sick I had become

    But it could change with this relationship
    De-derange, we’ve all been through some shit
    And if we’re thing, I think this thing’s begun

    Oh, tell me now, what do I have to do
    Yeah, tell me now, what do I have to do
    I’d do anything, what do I have to do
    I’d do it all, what do I have to do
    I’d do it all for you, what do I have to do
    I’d do anything, I’d do it all, I’d do it all for you
    I’d climb a mountain, I’d cross the ocean, I’d do it it all
    Tell me now, what do I have to do to prove my love to you?

     

    If Lab Rat apologizes in the woods and nobody is there to hear it, did he actually make a sound?

  • Shakedown joins the circus

    4 Circus Maximus veterans and 1 Kettlebell F3 Virgin came out as White Deer took the Q. We did:

    COP – SSH, Merkins, Flutterkicks, and Burpees. Boat & Canoe right off. Then off for:

    Modified Beast:  Reps of 5, 10, 15, 20, 15, 10, 5. Exercises were: Swings, Sit &Press, Merkins, Lawnmower, Halos, and Overhead presses.

    Finish wth skull crushers and Pullovers.

    1. NMS- Good to have Shakedown out and sporting a 35 lb bell no less. White Deer took the Q and wrote the BB. But unfortunately he saved them on floppy disk and gave to me to post so forgive the delay, #bigdata

  • Canary in a Coalmine

    2 new-ish F3’ers made their way to Midlo to explore the Coalmines with an early morning jaunt.  The Pax was a couple of guys from the Northsiders stamping their Passports.

    Handshake and Vinny stepped off at 0730 hours looking from the no-so-Urban Farmhouse.  Made our way up Woolridge to Midlothian Mines park and around the lake while Handshake gave a history lesson of the Midlothian Coalmines and influence in early Virginia industry.  We made our way up through the American Family Fitness parking lot and there was Flashdance going in for a climate-controlled Yoga class, we chatted briefly and back to the grind.  Down Midlothian Turnpike to Coalfield and hung a left.  We continued down and across Woolridge to the back entrance of The Grove and through the neighboorhood back to Woolridge.  We took a left on Woolridge and finished back at the Urban Farmhouse.  5 miles completed in a not-so-record time.

    It was a good time and we finished with breakfest and coffee at Urban Farmhouse.