Category: Richmond, VA

  • Holy flock of wool batman!

    3 rested and ready posted on a Sunday morning for some fun on the trails.

    We went buttermilk to northbank this morning, crossing back over on the T. Pottersfield bridge.

    NMM

    Vinny is a beast.  Today was his first posting at the Sunday trail run for a 7 mile jaunt and he slayed it.  I am not sure what Vinny’s longest previous recent run was, but this was further than he has gone in a little bit.  He was rock steady the whole way, just punching in the miles, staying steady and moving forward the whole time.  I love when existing F3 guys come out to the Sunday run and punch in 7 miles when they haven’t done that in a while.  The best part is that in a months of so, they are keeping up with the PAX and have no problem with the trails.  It is impressive….Go Vinny!!

    Speaking of Vinny, he made us do 7 merkins in cadence following the run today in honor of his seven on the trails.  There was already a group of women looking at us curiously because they thought I had just got back from a swim (no kidding, they asked me), the merkins only added to us as an oddity.

    Great to run with Shakedown this morning.  He slowed his pace to accommodate both Vinny and I.  Despite the heat, the trails were a pleasure this morning.  It seems that every man in Richmond (except the 3 of us) took care of the family this morning.  This left the moms open to hit the trails.  And hit the trails they did.  There were a lot of folks on the trails and most were female.  As Vinny or Shake accurately assessed, most of the women that run on trails are in pretty good shape.

    TYA OUT

  • Field DAY

    27 Warriors commenced this A.M. for a solid Field Day Beatdown that went something like this:

    COP:

    Side Straddle Hop

    Imperial Walkers

    Don Quixote

    Merkins

    Flutter Kicks

    THANG:

    Mosey to the bottom of the AMP for some pre-Field Day warm up:

    -Merkins up (171 Total) , Jump Squats Down (171 Total)

    Mosey to the Field for a partner Race, here are the facts start to finish:

    -Partner up, Wheelbarrow to the Middle of the Field (Each man does 20 PLT’s), Wheelbarrow to the endzone (20 PLT’s each man).  Repeat on the way back.

    -Next Up and back was the same, but Partner Carries….

    -Flutter Kicks, American Hammer, and 6 inches while waiting for the 6…..

    Mosey to the Valley of Death behind the amphitheater.  Run Down and Up to the other side 1burpee.  Run back 2 burpees, all the way to 8…..

    Mosey back to the flag for Merkin Ring of Fire, Mary (LOTS of American Hammers), COT, Numberama, Namearama, Announcements, and Honeydo took us out.

    NMS:

    Great time this morning!  YHC arrived at 5:30 a.m. right about the time Gumbo was rolling in… Expected to see Big Blue, but no luck.  Swirly is getting his 2.0 from Bridgewater this weekend, safe travels!

    PAX members rolled in heavily 10 minutes before 6 a.m.  YHC enjoyed some hilarious stories pertaining to pre- F3 workout preparation rituals, particularly one that Deuce is familiar with…. YHC will stop there as no details are necessary….

    6 Sharp/Time to go to work:  After heading to the amphitheater for some warm up via merkins and squat jumps it was time for the Field day race.

    In honor of our 2.0’s upcoming end of the year field days, we had a little race of our own.  Wheelbarrows, PLT’s and Partner Carry’s turned out to be no joke.  Mumblechatter quickly diminished, and it was on!  It was great to partner with Sippy, well done dude.  We all tried to catch the Fudd/Saabsky team but to no avail = Field Day Winners today, way to work fellas…. The Prize:  two 6 packs of adult beverages for each man coming your way.  YHC somehow forgot to mention that before the race started….

    The PAX, including YHC was smoked after our race….However, as a final dose of pain we headed to the Valley of Death for some additional fun…

    YHC would like to thank the PAX for letting me lead today, it was fun and I can’t wait to do it again.  Drink some water and try to stay cool, going to be a hot one!!

     

    Announcements:

    PuppyPile 2.0 Workout is May 19th at Dogpile, starts at 7:05 a.m.  This will take place after Spit’s beatdown.

    Shakedown is 70% to his goal for his St. Baldrick’s cancer fundraiser.  Try to support him if you can!

    Memorial Day Convergance at Tredegar/Belle Isle May 28th.

    Wilson’s Golf Tourney, May 18th = www.forethecause.org

    HDHH, May 16th = Independence golf club.  Get there before 6:30 to hit balls, and after hang out for a beverage at Tavern 19…

     

     

     

  • Please give this guy a haircut

    17 men were almost rudderless with Lockjaw not manning the Q.  A few jumped on their bikes with the remaining (15?) taking off toward the Carillon or thereabouts…

    • Welcome to Hitchhiker on his virgin RAMM.  According to Goose, he really enjoyed it…but apparently not enough to stick around for the COT
    • Shakedown wants to join the ranks of the hairless for a very worth cause.  Let’s show him both our love, and our desire for him to stop having to ask:    https://www.stbaldricks.org/participants/mypage/984556/2018
    • See BT on how to properly apply a merkin (not the exercise, but the device used to cover one’s dong)

    Saab abides

  • Murph First Timers

    With Honeymoon on the Q sheet most everyone knew what would be in store for the day.  Unfortunately YHC got a text that Honeymoon was laid up with a stomach bug and a substitute was needed.  YHC was happy to step up but wasn’t sure whether to do the Murph or not.  Offshore posted and the decision was made.

    The Murph it is, after all, it is May and the official “Murph Challenge” is a Memorial Day thing.

    Run a mile – 10 rounds of 10 pull-ups (or AMRAP), 20 merkins and 30 squats – Run another mile.

    NMM

    YHC partnered up with Offshore recently at the Rusty Cage and he was asking when the Murph is done.  Look for Honeymoon on the Q at TwinTeam and you’ll find it.  Obviously this is well known and many other PAX avoided TwinTeam while Offshore accepted the challenge.  When Offshore got out of his car and said “You’re not Honeymoon.”  YHC knew it had to be the Murph.  Mr. Holland rolled up at 0530 and we rolled out, informing him on the way that we were doing the Murph.  He thought he had avoided it since it is usually the first or last Friday of the month, not this month.  It’s a tough workout but Offshore and Mr. Holland crushed it with some time in the middle to shake the arms loose for an extra pull up or two.

    Announcements

    Offshore is still looking for fluids.

    Mr. Holland and Shakedown are shaving their heads for St. Baldricks

    HDHH at Independence on 5/16

    Wilson’s golf tournament 5/18

  • 45 Minutes of Mary’s Field

    20 strong came ready to work at Mary Munford Elementary School this morning.  The temperature was just right, the light from the breaking dawn was just enough and the field had a nice thin layer of dew on it.  Time to work!

    Mosey to the center of the field for:

    COP (all in cadence)

    Don Quixotes x 10

    Cotton Pickers x 15

    Russian Soldiers x 15

    SSH x 20 (Saab did 40)

    Merkins x 10

    Flutter Kicks x 10

     

    Stay on field but move over near the Tennis Court side for:

    Touch a Tree DORA (modified)

    Partner up and as a team do: 100 x merkins, 200 x LBC’s, 300 x squats, 400 x SSH’s

    Partner not doing exercises runs across field and touches a tree on the Cary Street side of the field and do a Burpee before running back to partner.  Do not touch same tree twice.  Plank up to wait for the six.

     

    Mosey to the end of the field for:

    Suicide 11’s

    10 trees along Cary Street.  Run to first tree do 1 Hand-Release Merkin then run back to end line and do 10 WW2’s.  Run to second tree and do 2 HRM’s and run back to end line to do 9 WW2’s.  Repeato until all 10 trees are covered.  Al Gore for the six.

    Partner up for:

    Partner Leg Tosses 2×25 each partner

    Stay with partner and start to wheelbarrow the length of the field. When you need to switch do 5 Boo-yah merkins.  We made it a little more than halfway down the field before time is up.

    Mosey back to the flag.

    COT, Numberama, Namearama, Announcements and YHC took us out.

    Announcements:

    PuppyPile 2.0 Workout is May 19th at 7:05am at Dogwood Dell after Spit’s beat down.  Hot Potato Q.

    Help support Shakedown and his team for St. Baldrick’s cancer fundraiser.  He is 60% toward the goal!!

    West End Friday lunch is at Chipotle on Broad between Gaskins and Cox.

    Memorial Day Convergence at Tredegar/Belle Isle May 28th.

    Shakedown (SOJ) will have the Ghost Flag at WDOG on May 23rd!  Come and get it!

    Lab Rat is eating lunch today somewhere at 11:45am.  Join him!

    Swirly has a hurt hand from slipping on the rocks on the trails yesterday.  He will be ok though!

     

    NMS:

    YHC has always liked working on the field at Mary Munford.  With is being closed most of the winter, it was time to take advantage of it this morning.  Though it is not as nice of a field as, say, No Toll, it is still open enough to do a lot of running with some exercises mixed in.  Suicide 11’s using the trees is something that I enjoyed during TYA’s Thanksgiving beat down and decided it had been a long enough time to bring it back.  YHC unintentionally “called out” Lab Rat and Shakedown when they seemed to finish it so quickly!  YHC asked them if they went to the last tree when the were standing at the end line.  My apologies, they were finished!  Way to work you two!!  You lapped YHC!  YHC wishes that we could have finished the wheelbarrows but time was up.  The Touch a tree DORA took a lot longer than I thought it would and, yes, YHC for got to do a burpee at one of the trees and Lab Rat made sure YHC did the burpee on the run back.

    YHC really enjoyed this morning and the chance to lead you men!  Everyone gave it their all and will reap the benefits of posting.

    Enjoy your Thursday!

    Kubota

     

    keep posting!

  • There are fields at Circus

    Four regulars brought out their Kettlebells to enjoy the perfect weather at Circus Maximus. Here is what went down:

    COP – SSH, Don Qs, Merkins, Imperial Walkers, Helicopters, Flutterkicks. Mosey to back of school.  People’s Chair with bell. 20 Swings then lunge across. 20 Sit &Press. 20 High Pulls, Backwards lunge, 20 Calf raises. 20 Donkey Kicks and 20 Lawnmower. Several more rounds of People’s Chair thrown in.

    Mosey to back field. Bear Bell Crawl 10 times, 10 Sit &Press, run end of field and back to KB until across the field. Then Weighted Crab Walk back. 3 minutes of Boat-Canoe. 25 Overhead press.

    Carry back to back of school. 15 Lawnmower each arm, Peoples chair. Back to flag for some arm work: Swings, Skull Crushers, Halos, Overhead press, high pulls. Finish up with American Hammers.

    NMS- YHC wanted to take this Q to the back fields to change things up, as Loose Goose l, Atilla, and YHC talked about it last Friday at lunch.  Alas non Loose Goose to enjoy the change of scenery today. The field was perfect though. The Bear-Bell Crawl across was a hit, the weighted Crab Walk back was not.

    White Deer was in stealth all-black mode ala Flashdance this morning. Apparently his emissions were all used up at Cinco De Mayo last Saturday. Jville did his best to make up for it with in-cadence flatulence.

    Announcements – Memorial day convergence at Belle Isle again this year. Also Puppy Pile is next Saturday after Dogpile.

  • Sprint Day

    6 Gloom Gladiators broke the warm hold of the sheets and comforters this morning and posted to Timberwolf to start their Thursday in the best way possible.  YHC tried to accommodate as follows:

    Mosey to and around the track and circle up at mid-field for COP, including:

    • DQs
    • Helicopters
    • Cotton Pickers
    • SSHs
    • Freddie Mercuries

    THANG:

    The Gunner

    Line up on the 50-yard line, complete 20 2-ct American Hammers and 20 jump squats then sprint AYG to the end zone.  Plank up for the 6.  Repeato x 4 with some plank-o-rama in between rounds.

    Indian Run around the track the long way to the basketball court

    The Wilt

    Line up on the end line of the basketball court, complete 100 LBCs, spring 100 feet to other end line, complete 100 squats, sprint, 100 2-ct flutter kicks, sprint, 100 1-ct lunges, sprint back.  Al Gore for the six.

    Indian Run to the far light post at the end of the bus loop.

    Light Post 11s

    Starting at the first light post with 10 merkins and 1 2-ct mountain climber – sprint to next light post for 9 and 2, and so on around the loop stopping at all 10 light posts.

    Love and Hate Hills

    Partner up and work your way down hill (4 light posts) to the school entrance with the following exercises and sprints to the end and back, flip-flopping roles. Once we reach the entrance, turn left and head uphill toward  the flag to the 4th light post at the top of the hill.  Exercises were Lunges, Broad Jumps and Polar Bears.

    Mosey to Flag area

    ROF x 2

    First Round = hold 6 inches, complete 10 heels to heaven, pass it along (and take it off Mute Mr. Roper)

    Second Round = hold a good Al Gore (hug that tree), drop and complete 10 merkins and pop back up to Al Gore

    2 MOM

    Box Cutters x20 IC

    Rosalitas x10 IC

    COT, COR, NOR and YHC took us out

    Announcements:

    • HDHH – Wednesday, May 16 at Independence Golf Club.  5:30-6:30 range time, 6:30 – ? Tavern 19
    • Wilson’s Golf Tourney – Friday, May 18.  Find a team or start a team.
    • Puppy Pile – Sat., May 19 0700 (right after Dogpile).  Bring out your 2.0s
    • Shakedown and Mr. Holland are raising money for Childhood Cancer and will shave their heads for it.  Support them.
    • SOJ (Shakedown) has the Ghost Flag and plans to put it on the block May 23 at Dogpile.  Get your clown cars together and post.
    • Several folks within F3 or friends/family are facing obstacles.  Let’s support when and how we can and keep the prayers and positive thoughts flowing.  Together ever obstacle can be overcome.

    NMS:

    Great work today with all the sprints.  Never EVER seen Mr. Roper run so fast.  Man on a mission on the football field.  Probably pissed when YHC called for more sprints on the b-ball court.  Rosie paced the group as usual…Machine!

    Great to have Bobber out and great seeing Roper, DK and Flashdance making Timberwolf a regular weekly post.

    Search party formed to find the Emerging Nano Region of New Market…

    No More Gumbo For You!

  • Party of 2

    Two studs posted for the Wed evening hill run and here is how we rolled..

    Wheelbarrow – 1 long loop –  1 short loop

    Swirly – 2 long loops

    Boom!

    Great to have Wheelbarrow out on a Wed evening run – well done dude.

    Come on out fella’s and get your miles in !

  • No U Q

    A PAX of four posted for the first Circus Maximus of May.  Attila arrived prepared to Q (as the signup sheet was empty as of the night before) but allowed YHC to take the lead for the morning.  Startup COP with SSHs, DQs, LBCs, Russian Soldiers, Helicopters, and Arm Circles.

    Remain in place for first 8 minute EMOM – complete 12 to 15 KB Swings in the odd minute and the same range of Upright Rows for the even minute and take a break after completion of each minute’s reps.  Add a few more reps for the last minute of each exercise.  Break with some Mary.

    Follow with another EMOM – 12 to 15 Dead Weight KB Squats alternated with Two Handed Overhead Presses.  Add a few more during the final set.  More Mary.

    Another EMOM with Curls and 25 x Merkins.  Mary again.  Shift to the sidewalk for a couple of sets of Lat Pullovers alternated with One Handed Lawnmower Pulls.

    Light stretching, then COT and Attila took us out.

     

     

  • Lost and Found

    YHC left the Linwood Holton Elementary School parking lot thinking this Punisher episode would be solo.

    Jogged through Laburnum Park to the Veritas parking lot for a little Merkin / Squat sequence before resuming the mosey.  Spotted Change Order moseying up Westwood Avenue in YHC’s direction.  We paired up and hit the Seminary’s vita course, mixing in more mosey and some Merkins, Mary, and Pull Ups in one loop around the track.  We returned to Holton via Gloucester Road and Wilmington Avenue, completing Merkins and Squats at the end of each median strip.

    Pleasantries were exchanged, then our paths diverged.