Category: Richmond, VA

  • 21 Gun Birthday Salute

    21 of RVA’s finest came out for good weather, a workout, and chance to steal a Ghost Flag.

    Mosey up to the sea of blacktop for COP:

    • Don Quixote (slow style for Saab)
    • Helicopters
    • SSH (43)
    • Russian Soliders
    • HRM (which turned to regular Merkins upon YHC ingesting a pollen cloud )

    Up to the field for Dora 1-2-3:

    • 100 Copperhead Squats
    • 200 Box Cutters
    • 300 Scissors (2-ct)
    • Partner runs across the field and back

    Elbow Plank

    Down the road to the bottom of Lindsay for Lindsays:

    • 30 2-ct Mountain Climbers
    • bear crawl 5 paces
    • 10 Scorpions
    • bear crawl 5 paces
    • Repeat until the 30/10 ratio is 10/30.

    Partner up for some catch me if you can up the hill.  Partner 1 runs backwards and Partner 2 does 5 burpees and runs to catch him.  Reverso and repeato until you reach the top.

    Elbow Plank

    Mosey over to the green grass of the horseshoe.

    • 20 left oblique crunches
    • 20 right oblique crunches
    • 20 PLT
    • 7 4-ct BooYah merkins
    • Repeato

    Circle up for Merkin Ring of Fire.  Pax member calls 1, 3, or 5 quantity of a style of Merkin for the Pax to perform.  One cannot repeat what the prior person called.

    YHC took us out.

    NMS

    Nothing like spring light to illuminate the Hoedown AO.  Perhaps the first time we have had light and no rain.  Perfect for seeing all of the tripping hazards.

    The Pax was strong today.  The oblique crunches offered the Pax a dilemma: spooning someone or face to face.  Multiple opinions were rendered on approaches, but regardless, it was good Keymaster was not there to crop dust in this scenario.

    With 21 Pax present, we had 3 from SOJ, 3 from DaVille, and 1 form Richmond Proper.  How to break the tie?  YHC decided that SOJ and DaVille would each put forth one person for a 20 rep burp-off.  Shakedown and Spit were the representatives and the they were off!  Aided by form in which he seemed to pounce straight up and land like a cat in burpee position, Shakedown pulled ahead slightly taking home the flag for SOJ!  Well done Spit and Shakedown. Way to represent!

    Announcements:

    • Shakedown (and Mr. Holland?) are shaving their heads for a good cause.  (https://www.stbaldricks.org/participants/mypage/984556/2018)
    • Puppy Pile on 5/19 – Hot potato Q for the 2.0s.
    • Ghost Flag rules for those interested : https://backblasts.f3rva.org/2017/07/20/ghost-flag/

     

  • Train hopping hobos

    8 fleet footed men and a puppers hit the trails on this fine morning. Most of us ran 8 ish miles well paced by Pyro who made his second F3 posting this morning and in strong fashion brought a FNG – John Cassily, 51 (respect) who runs Fleet Feet on Patterson which earned him the name Foot Locker. Welcome Foot Locker (sorry ?)and we hope you come back.

    Lab Rat was already out this morning and was disc golfing by the time the PAX made it back to the parking lot

    Pyro suggested th start a little different this morning so we headed through Pump House Park and we’re hoping to cross the tracks but there was a coal train (headed east from hauling away mulenberg county) and we’re forced to run the tracks a bit. Sally didn’t like the trestle we had to cross one bit. Sally’s pretty smart. Offshore was lagging behind and took a wrong turn once back on the trails but as he encountered fresh spider webs he realized he was going the wrong way, we scooped him up a few minutes later and we’re off down the trails.

    If you’ve never been to Foushees Mill near TX Beach you should go check it out. Looks like a good place to take the 2.0s

    Pyro is a professional race pacer and he read us well. Paced us around 10:42 and we stuck together (pushing it) almost the whole way. Well done men.

    Great having Gumbo out this morning. TYA was notably absent – out of character, hope all is well. I’m sure it is. Saab’s been absent all week, special assignment I hear. I’m sure these guys will be back soon.

    Numberama, namerama, YHC took us out. Have a fantastic Sunday gentlemen.

    Ghost Flag at Hoedown tomorrow. Let’s get that thing SOJ!!

    If you like long winded tales, ask me sometime about my short career as a hobo

  • Mexican Style Gumbo for Breakfast…Sure to give you the Runs

    28 strong, including 2 FNGs, ignored the no parking signs and other obstacles set up around Dogwood Dell for Arts in the Park and posted in the gloom to celebrate Cinco de Mayo and start their weekend off right.  It went a little something like this:

    Mosey to the circle in front of the amphitheater for COP, including:

    • DQs – nice and slow
    • Helicopters
    • SSHs
    • Hilbillies
    • Copperhead Squates
    • LBCs
    • Flutter Kicks

    THANG:

    Golden Sombrero

    Mosey into the amphitheater and down to the base.  The distinction of earning a Golden Sombrero, or striking out 4 times in a game, was one that YHC earned a handful of times, so the PAX got to feel that pain today.  Each “strikeout” consisted of:

    • 10 Knee (Box) Jumps
    • 10 Donkey Kicks
    • 10 Deep Knee Bends
    • Plus the “walk of shame” back to the dugout — or, for today, a run up the side steps and around the perimeter of the amphitheater.
    • Repeato x4

    Margarita Alley

    The classic recipe for a margarita is Tequila, Lime Juice and Triple Sec in a 2-1-1 ratio, so we used the valley of death behind the amphitheater to make 10 margaritas — 1 WWII at the top, 2 Jump Squats in the valley, then 1 WWII at the top of the other side = 1 margarita.  Repeato x10.  Had a few stumbling like they actually drank 10 margaritas.

    Mosey down Love Hill – stop at bottom for LBCs OYO to collect the six – then continue on to the Pipeline Loop.

    Pipeline Dora

    Team up and complete 155 2-ct Flutter Kicks, 255 1-ct (unless you are Upchuck, then it was 2-ct) Mountain Climbers and 355 squats as a team.  The other partner runs the pipe loop.

    Plank-o-rama and some pickle-pounders while we the six finishes up.

    Mosey to the bridge

    Guacamole Dippers

    Run the bridge stopping at each lamp post to complete a set of ball-dippers (1 each leg).  Work your way across the bridge, but when the rabbits pass you on their way back, turn with them and run straight back to the Flag (no ball dippers on the way back).

    OVERTIME (my bad)…COT, Number-rama, Name-a-rama and YHC took us out.

    Announcements:

    • Wilson’s Golf Tourney May 18 — www.forethecause.org
    • HDHH May 16 – Independence golf club.  Get there before 6:30 to hit some golf balls.  Hang around after 6:30 for drinks/food at Tavern 19.
    • Support Shakedown in his fundraising effort for childhood cancer – St. Baldrics – and look forward to him shaving his sweet locks.
    • Puppy Pile – May 19 at 0700 at Dogpile.  Bring your 2.0s
    • Ghost Flag will be at Hoedown on Monday…come and get it!

    NMS:

    Lots of running and lower body today.  YHC is nursing a sore wing – even broke out some one-armed SSHs, a real thing of beauty.  The temp was great but the pollen was brutal.  Way to push through the miles (close to 4 miles total) and the reps today guys.  Wilson can’t get enough Gumbo right now!

    Lots of great mumblechatter today.  Spirits were high.  It was a great morning in the gloom!  The second F was great, including about 15-20 minutes before 0600.  Gotta love not sitting in your car until the bell rings because it is freezing out.

    Welcome to Deuce (strong start using the porta-potty before your very first COP) and Wood Chipper.  Great job guys.  Hope to see you back out.

    I hope everyone has a great Cinco de Mayo and enjoys some margaritas and guacamole guilt free. You earned it boys!

    A true pleasure to be a part of this group and to get the chance to lead such fine men.

    No More Gumbo For You!

     

  • Cinco de Mayo Re-Enactment

    It is Cinco de Mayo and historic battles have been waged on this day.  Five noble warriors linked arms at Gridiron and here is how it went down:

    • COP
      • 25 SSH
      • 25 IW
      • 20 DQ
      • 10 2x merkins
      • 25 FM
      • 15 pickle pounders
      • 15 scorpion kicks
      • Arm circles – 10 small, 5 big; both directions
    • Burpee march in the parking lot
      • 15 burpees over 15 parking spots
      • 20 WWII sit-ups
      • 20 APD
      • Rinse & repeat 5x
    • Mosey to the jerkin gym for 4x 8 jerkins
    • Mosey along the wooded trial to the softball field for a Dora
      • 100 merkins
      • 200 LBC
      • 300 Flutter kicks
    • Mosey to the football field bleachers
      • 25 dips
      • 25 bench kicks
      • Rinse & repeat
    • Suicides on the football field (full field, 25/50/25/goal line) until the buzzer sounds
    • COT with YHC taking us out

    It was taco night at the White Deer estate last night.  As a result, the start of the work out commemorated Cinco de Mayo as Mexican forces waged a might battle within his tailpipe.  This war was loud, and the PAX served the role of the ill-prepared and weakened French empire.  Aside from the re-enactment of this legendary battle within White Deer’s sphincter, we had strong efforts by the remaining PAX.  Johnsonville shook off his recent sickness to put in a strong effort.  Good work men!

    God is good all the time!

    Attila

  • Lunge & Plunge

    11 warriors (including four 2.0s) rolled stormed into the parking lot, the SF was planted, and the PAX embarked on a fun fest that went something like this…

    Mosey around the field and back to the parking lot.

    COP – All IC – 25 SSHs, 10 hand-release merkins, 10 plank jacks, 25 invisible jump ropes, 10 hand-release merkins, 10 plank jacks, 25 LBCs, 10 don quixotes, arm circles

    Mosey to the front corner of the building.

    Lunge & Plunge

    Partner up. One partner heads in one direction around the building while the other heads in the other direction. Lunge (10x) followed by hand-release merkins (3x). Meet up with your partner and do 5 booyah merkins. Continue around the building back to the beginning.

    Mosey to pavilion…

    Triple Check – Box jumps, Heels to heaven, run to the road and back…

    Crush It!

    • 5 skull crushers one way, 5 skull crushers the other way, 5 dips IC
    • 10 skull crushers one way, 10 skull crushers the other way, 10 hand-release merkins IC
    • 15 skull crushers one way, 15 skull crushers the other way, 15 plank jacks IC

    Mosey to the SF – 20 flutter kicks IC

    Numerama, Namerama, Announcements, YHC took us out.

    NMS

    YHC put out some invites to EH a few guys and to re-engage some others. The warmer weather and early sunrise make for an ideal time to EH new PAX while also inviting others back. It was great to see Pick Two back in the mix along with the others.

    The 2.0s came to fight this morning and they crushed the entire workout. Recess and Ewok exhibited unending energy and showed a preview of the fun that will come next week when they Q.

    The mumble chatter was off and on throughout the morning. The “Lunge & Plunge” provided ample time for catching up while also keeping the PAX moving.

    Spit showed the fruit of his recent running work and posting down I-64 (including a Q this week) by pacing the PAX most of the morning. Yardsale showed a ton of fight and he even put in a special request for the skull crushers. YHC had initially had burpee suicides in the quiver but called an audible due to Yardsale’s request.

    The gloom is always a blast and this morning did not disappoint!

    The Carpenter

  • 05/04/1918…..To Honor Granny!

    YHC arrived to Twin Team with a full night of sleep and a Q that took on a special meaning for me and my M and her family today. Gumbo was already on location. YHC planted the flag with 7 men posting for a glorious Q. 0530…YHC deciding to run a slow loop around the front of BWES in hopes of picking up any late arrivals…..0533-Roscoe comes barreling into the parking lot. Mr. Roper loops back to pick him up and meet PAX at The Swamp. Sunrise a few moments away….good golly miss molly. Freakin beautiful!

    COP- x5 helicopters, x 4 arm circles, x 18 merkins, x 3 invisible jump ropes, x 6 Russian Soldiers, x 13 LBC’s, x 22 SSH. Half way through, Rosie states, “some sort of reason for the numbers..” Correct Rosie! My M’s great grandmother, Granny, turns 100 today. 5/4/1918. And 3 children, 6 grandchildren, 13 great-grandchildren, 22 great-great grandchildren! Mosey to the football field.

    Millennium– 10 different workouts, 100 reps, with 100 yard run between each workout. First Pax member to 100 on the named workout calls out, than 100 yard run to the other side of the field. 1-SSHx100, 100 yard run. 2- Freddie Mercuries x100, 100 yard run. 3- Mountain Climbers 2 count x 100, 100 yard run. 4- Heals to Heaven x 100, 100 yard run. 5- Copperhead Squats x 100, 100 yard run. 6- Merkins x 100, 100 yard run. 7- Russian Soldiers x 100, 100 yard run. 8- Alabama Prom Dates x 100, 100 yard run. 9- Box Cutters x 100, 100 yard run. 10- Burpees x 100, 100 yard run. BOOM….1000 reps and 1000 yards run!

    Mosey to track entrance. x 25 LBC’s and 1 lap around the track AYG. Mosey back to the flag in the most direct way possible. Ring of Fire—Iron Cross (on your six, head up, arms ups) with 10 flutter kicks. Times up!

    Number-ama, Name-r-ama, Announcements:

    HDHH on May 16th, Independence Golf Course….target range, excuse me, golf ball striking on the range in prep for Wilson’s tourney. 1730-1830 with drinks and snacks afterwards at Tavern 19. Shakedown wants to shave his head….St. Baldricks’ Foudation. There is a link somewhere on F3 site or see Shakedown. Wilson’s golf tourney May 18th!

    YHC took us out!

    Naked Mole Skin: When YHC was planning the Q, Millennium immediately came to mind because the AO is awesome and earlier light. It was not till last night when YHC’s M said, hey that is for Granny’s birthday! Subconscious and from God’s Blessings! My M’s great-grandmother is far more than the matriarch. She still lives in the home, she and her husband purchased in 1939. She still writes all birthday and Christmas cards, in cursive no doubt. Still tends to her flower garden and makes blackberry jam! Flatline, M. and 2.0’s are traveling this weekend for a glorious, epic, super birthday party to celebrate Granny!!

    Gumbo…one armed, arm circles just don’t look right. Reminds me of Nemo!! YHC cranked out 100 burpees with PAX hoping Rosie or YHC finished sooner. YHC thought about an audible at 50. But not this morning, 100 burpees to honor Granny is the least I can do!!

    Gentlemen, with the moon fading and the sun rising, thank you for following and honoring Granny! YHC will always remember THIS workout! Count your blessings boys because it can always be worse!! We are given a short time on this earth so make it count, leave nothing on the table, and we are capable of great things!!

    Only those who post understand!

    Loud and Proud.

    Flatline

  • Kessel Run

    Twelve smugglers attempted the Kessel Run today.  Three more runners opted for extended distance pre-workout and another four were on bike.

    Here is how we celebrated this “May the Force” edition of RAMM.

    As a group, run a warmup through Windsor Farms for about 2.5 miles.  The route roughly resembles the Millennium Falcon in shape.

    As we return to the VSF, the Kessel Run commences from the corner of Commonwealth and Grove.

    4 milers – Head north on Commonwealth to Augusta and back for 1.7 miles.  Target a 11:20 pace or better.

    5 milers – Head east on Grove to Belmont and back for 2.6 miles.  Target a 8:20 pace or better.

    6 milers – Head west on Grove to Three Chopt and back for 3.1 miles.  Target 6:45 pace or better.

    Labrat took us out.

    NMS

    With the Solo movie coming out and a RAMM Q on May 4, how could YHC pass this up?  It was good to run the first portion as a group.  Pax who never run together on a normal day did so today.  The 6 milers got the full Labrat experience.  Windsor Farms was perfect this morning.

    The tempo work impressed me.  The 5s were 8:00 or less for their run.  6s dominated their route and I am certain the 4s crushed it as well.

    Announcements:

    • See Shakedown’s prior post for information regarding children’s cancer and his fundraising activities.  Wheelie has a similar effort (feel free to share that information here) involving biking many miles in June.
    • Labrat mentioned something about drinking beer and being cornholed for money.  On his second pass at an explanation, it sounded more like a F3 corn hole tournament at his house in which teams would put in few dollars as the winner’s purse.  He would also brew some beer for the event.  Sounds a little different now, doesn’t it?
    • The Ghost Flag will be at Hoedown on Monday, May 7.  Any challengers coming to take it?

    Always Be Tapering,

    Lockjaw

  • Chutes and Ladders

    Twenty One men started the day off the right way by stepping onto the grounds of Mary Munford Elementary School for a beatdown.  This is what likely occurred.

    COP

    • SSH – IC
    • Arm Circles 10 small, 5 big, Reverso – IC
    • Backwards lunges – IC
    • Helicopters – IC
    • Ball Dippers – IC
    • Merkins – IC
    • Foot to Hand Mountain Climbers – IC
    • Bent Knee Jumps – IC
    • LBS – IC
    • Freddie Mercuries – IC
    • Rosalitas – IC
    • APD – IC
    • 5 Burpees on your Own

    The Thang

    Mosey to Field

    Chutes and Ladder – Starting at first tree, do exercise then run 2 trees and do exercise.  Run back one then run 2 trees and do exercise.  Repeat until reach last tree. – Did 3 rounds of this.

    • Round One – 5 Merkins
    • Round Two – Mountain Climbers
    • Round Three – Burpees

    Mosey to School

    8 Minutes of Agony

    For 8 minutes, do as many of the following as possible:  10 donkey kicks against the school, 10 lunges or ball dippers, run to trees near the sidewalk, 10 rotating elbow planks, 10 2-count mountain climbers, bear crawl back to school repeat as many times a possible for 8 minutes.

    Mosey to front of School

    Plank-O-Rama   – From plank position

    • Carolina Dry Docks – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate to Back Plank – Inverted APD – 10 IC
    • Rotate to Side Plank – Drop Hip and Raise – 10 IC
    • Rotate back to normal plank – Carolina Dry Docks – 10 IC
    • Mountain Climbers – 10 IC
    • Freddie Mercuries – 20

    Mosey back to Flag

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

    NMS

    Two years ago today, YHC posted for his first bootcamp at DaVille.  For his anniversary week, YHC always Qs DaVille and an AO for his anniversary date.  This meant that he was doing a 45MOM VQ workout.  In planning the bootcamp, he wanted to do something very different than the 3.25 miles the PAX covered at DaVille on Tuesday.  This meant a long COP, 8 Minutes of Agony, and Plank-O-Rama.  But he also wanted to use the field.  To try to save time, he decided instead of running back to the first tree, just run back one tree and forward 2.  YHC attempted to explain this to Opus on Tuesday during a chorus concert in the commons at Atlee High School using a lunch table.  Opus gave the idea a strong maybe.  During Round 2 of this exercise today, a PAX member said it should be named Chutes and Ladders.  What a perfect name.  These are observations from today’s workout.

    • If there is a large PAX, only attempt Chutes and Ladders when there is light.  Because you turn around so much, collision is a serous concern.
    • Five 5urpees are not difficult.  Eleven sets of 5 burpees are exhausting.
    • Bravo to all PAX members on Chutes and Ladders.  Little time went by between the first PAX members completing each round and the last PAX members completing the round.
    • Mary Munford may be the center of the pollen universe.  This was observed most during the 8 Minutes of Agony.

    YHC has truly enjoyed the workouts and friendships that have been created as being a member of F3 RVA over the past 2 years.  Thank you Labrat for EHing YHC and for the support that F3 RVA has given him as a PAX member and for the ReeseStrong 5K.

    It was a pleasure to lead today.

    Announcements

    Puppy Pile – May 19th – 7:05 AM after Dogpile

    Gotta Run!

    Phonics

  • Body Fluid Donation, Pumphouse Restoration, Head Shaving

    Just kidding Big Data, Lab Rat wasn’t there!

    YHC is just going to tell this straight, and I’m sure it will still be the source of much fun and laughter.  YHC went today to donate fluids to the VCU Forensic Science Biological Samples Registry.  They are in need of samples from men about our age.  Here’s how it works:

    1.  Sign up for an appointment on the Google Calendar here: Forensic Science Google Calendar
    2. Show up for your appointment at Harris Hall South, room 2003, 1015 Floyd Avenue (the corner of Harrison and W Main).
    3. Donate some of your fluids.
    4. Receive instructions on collecting other fluids at home.
    5. Return your other fluids to room 2003.
    6. Get paid!

    YHC can send the consent form with more info.

    Also, YHC saw this news release about the restoration of the Pumphouse: Pumphouse Restoration Story.  Since then, YHC has heard of several PAX who have already gotten involved.  Perhaps we could coordinate an F3 contribution to this effort – organize here.

    Finally, Shakedown is raising money for childhood cancer research, by offering to shave his head.  Donate here: https://www.stbaldricks.org/teams/mypage/120717/2018

     

     

  • How many Quacks to RVA

    4 Hampton Roads Regulars and 1 visitor from the West came out for YHC’s guest Q. YHC cooled things down by making it 70 and sunny in  F3 Hampton Roads. The shovel flags were planted and the PAX got to work.

    This is how it went down:

    COP (ALL IC)
    • Invisible Jump Robe x20
    • Merkins x5
    • DQ x10
    • American Hammers x20
    • Merkins x5
    • Heels to Haven x15
    • Merkins x5
    • Drying Cockroach x10
    • Merkins x5
    • Helicopters x10
    • Merkins x5
    THANG

    Mosey to the small pond

    Bear Pond – Partner up. First partner starts Polar Bearing around the pond while Second partner runs around the pond then switch, rinse, and repeat till PAX completes one lap

    Mosey to the field

    BEAST – 6 exercise x 6 reps x 6 sets. Exercises were as follows: LBC’s, Merkins, 2 ct American Hammers, Carolina Dry Docks, Flutter Kicks, and Burpees

    Mosey to the volleyball court (Airwolf LIFO)

    Sandy Kettle Bell Triple Check – Exercises were as follows: KB Swings, Bear Crawl (or Army Crawl or Death Crawl) across the volleyball court, and KB Burpees. Rinse and Repeat until each PAX completed the KB exercises three times.

    Mosey back to the field

    Suicide Medley – One regular suicide and 20 LBC’s at the end and one Burpee suicide and 20 LBC’s

    Mosey to SF for Merkin Ring of Fire, Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC has been traveling for work this week and is always happy to be somewhere where F3 is present. Bonus for YHC was to be down in Hampton Roads with is fellow Colonial 200 teammates. This also mark the first YHC has ever Q in somewhere besides RVA.

    YHC arrived at the AO about 10 minutes early to find Dreamliner already pulling in. Not quite Swirly Early but YHC has made note the Dreamliner is always at least 10 minutes. Be sure that gets mark in his Corporate file. On the flip side, Space Monkey is always arriving right at 5:30.

    The PAX was rocking and rolling today so much YHC had to add the suicides at the end. Qing 101: Always be prepared with some extra exercises.

    A BIG THANKS goes out to the F3 Hampton Roads PAX for welcoming YHC this week. It was honor to lead you fellas.

    ANNONCEMENTS
    • 1st Thursday tonight at O’Connor at 5:30 pm. See Dreamliner for details
    • May Challenge – Biggest Loser

    SPIT ON THAT!!