Category: Richmond, VA

  • Leave Individually, Return Together

    Four men entered the grounds of Atlee High School to start of the week with a walk or run.  They left with 3 different routes but returned together.

    The Route:

    Mudface and No Idea started before 5:30 AM and walked/ran the grounds of Atlee High School.

    Circle K left at 5:30 AM and walked the grounds of Atlee High School.

    Phonics ran the same route as a week ago to explore King’s Charter, Honey Meadows, and the trails of Atlee High School.  Take school loop – Right onto Honey Meadows Drive.  Left onto Meadows Pond Drive.  Left into King’s Charter.  Take left onto Hopkins Branch Way.  Left onto Kings Charter Drive.  Run to Atlee Station Road.  Turn around and take Left onto Spring Ivy Lane.  Right onto Kings Charter Drive.  Left onto Hopkins Branch Way.  Run into Honey Meadows and take right.  Take left onto Honey Meadows Drive.  Run to end and take Honey Meadows Trails back to Atlee High School Trails.

    All 4 men walked back to VSF together.

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

    NMS

    Circle K and YHC arrived just before the 5:30 AM to find that Mudface and No Idea had already left.  Because Circle K had completed his mud run marathon a few days beforre, he planned on walking the grounds of Atlee.  YHC then left for a solo run.  As YHC came back onto the grounds of Atlee High School, he saw Mudface, No Idea, and Circle K walking together just passed the football field parking lot.  YHC caught up to them and all walked back together.  This walk was a great way to end the morning run.

    Announcements

    Congratulations to Circle K and his M for their completion of the trail marathon this past weekend!

    There will be a change of traffic pattern at some point this week near the construction on Atlee Road/Atlee Station.   Hopefully this means that we are close to the opening of the Atlee extension which will give the Tomato Run more route options.

    Gotta Run!

    Phonics

     

     

  • Short Circuit

    Eight warriors boarded up the windows of the fart sack shack (say it 3 times fast) and got their respective middle aged keesters out of bed and set tone for complete and total domination this week.

    COP – Swirly

    IC: SSH, Don Quiote, Helicopter, Merkins, Flutter Kicks, LBC

    Mosey to the mouth of hell otherwise known as the stairs to the duck pond and grab a boulder.

    3 Rounds of the following (hit the benches on the way up and down)

    At the top: 10 curls, 10 overhead presses, run down the steps to the benches

    At the benches: 20 dips, 10 decline merkins, run down the path all the way to the duck pond

    As the duck pond 10 WWII

    Pass to YHC

    Loop of Terror, 3 Rounds

    15 incline merkins at the benches then run down the path to the bottom

    5 burpees on the service road then run to the next set of stairs

    20 squats then run up the path back to the benches

    Pass to Fudd

    Four Corners, 3 Rounds

    20 Flutter Kicks

    20 Freddie Mercury

    20 Merkins

    20 WWII

    Mosey back to flag, numberma, namerama, YHC took us out.

    News

    Shakedown is proving once again that he is a leader of men.  He’s shaving his head for childhood cancer research. Let’s show him some support. He’ll be posting a link.

    Puppy Pile is on 5/19 at 7:05am.  Do this.  Get your kids out of the fartsack and show them that your are more than a money bag who controls how much time they can spend on the iPad.  Bring them out, let them see you sweat and let them see you still have some bad ass in you.

    Come see Chi Chi Rodriquez and Nancy Lopez battle it out at the Wilson Charity Golf Classic For America Pro Am Regional Middleweight Championships Divisional Qualifier Pool Play Open.  YHC may be off on the name, but see Wilson for details on a great event for a great cause on 5/18.  http://www.forethecause.org/

    YHC’s brother is in a challenging transitional period in his young life.  Keep him in your prayers.

    Moleskin: It is with much gratitude that a day starts being able to see a rising sun and a full moon with a solid tribe.  Today was a solid beat down and the first time in a long time to use the hill circuit. Go out and crush it this week fellas.  The world is a better place when you share your talents, go out and make it happen.

    Hardywood

     

     

     

  • Salute to a WWII Veteran

    10 strong attended a “No Cones, No Coupons, No any kind of Props” Kubota Q in the gloom this morning.  This is what transpired:

    Mosey around bus loop to see if there were any LIFO’s (Mr. Holland)

    COP (IC)

    Big Arm Circles (forward) x 10

    Big Arm Circles (backward) x 10

    Helicopters x 15

    Don Quixote’s x 10

    SSH x 20

    Imperial Walkers x 10

    Hand Release Merkins x 15

    WWII Sit-ups x 15

     

    Short Mosey over to school steps for:

    Lindsey’s (40’s)

    30 Box Jumps on steps/10 Merkins, 25/15, 20/20, 15/25, 10/30

     

    Mosey over to and down Lindsay Court for:

    Lindsey’s (40’s) on Lindsay Ct.

    30 Lunges/10 Russian Soldiers up the hill that is Lindsay Ct., 25/15, 20/20, 15/25, 10/30

    When done with Lindsey’s, run backward up the rest of the hill and plank-o-rama.

     

    Mosey over to basketball courts for:

    Four Corners Escalator

    5 WWII Sit-ups

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers/15 Monkey Humpers

    5 WWII Sit-ups/10 (2 ct.) Mt. Climbers/15 Monkey Humpers/20 Dive Bomber Merkins

     

    Mosey to the back field for:

    WWII Sit-up Suicides

    Run to 25 yard line and do 5 WWII’s, run back to start line and do 5 Burpees

    Repeato for 50 yard line, 75 yard line, 100 yard line

    Flutter Kicks to wait for the six

     

    Mosey to Cafeteria Wall for:

    Partner Work

    One partner does Dwight Howard’s on wall (about 50 each) other partner runs horseshoe.

     

    Mosey to Shovel Flag for 5MOM:

    WWII Sit-ups

    Rosalitas

    One Minute of Superman

     

    COT, Numberama, Namearama, YHC took us out.

     

    Announcements:

    Puppypile 2.0 on May 19th at 7:05am

    Breaking Bread (I think Upchuck is taking the Q though he will need a couple more Pax for help)

     

    NMS:

    April 30 and it was 38 degrees in the gloom this morning. When is “Old Man Winter” going to quit?!  YHC kept it simple this morning.  Cones and bricks were in the back of the truck, but were of no use this morning.  Back to the basics it was.  YHC is not sure what happened during the partner work, but we had 10 Pax members working out this morning and during the partner work, 6 were running the horseshoe and 4 were doing Dwight Howards.  I blame it on Monday morning or a long weekend for some or maybe it was YHC’s fault.

    YHC forgot to explain the frenzy of WWII’s this morning, but it was to honor YHC’s Grandfather who turned 95 a couple weeks ago.  He is a WWII vet who served on the USS Iowa in the Pacific theater.  We did around 95 WWII’s this morning to honor him and the 20 Dive Bomber’s actually represented the 20 Kamikazes that he witnessed either try to hit or hit the Iowa’s support ships!  None of the Kamikazes tried to hit the Iowa itself, because the Japanese pilots pretty much knew they would not get through the gunfire of the Iowa.  This morning was one of YHC’s ways of honoring his Grandfather whose health has really started to fail since his birthday.

    Thanks for coming out this morning and lets continue to pray for our fellow Pax, Pax family members and any unspoken prayers that anyone may need.

    See you in the Gloom!

     

     

     

     

     

     

     

     

     

     

  • Dear Diary

    All apologies to my F3 brothers and for any disruptions to our quantitative models.  Don’t let the backblast silence fool you – we’ve continued the evening Punisher during April 2018.  Among our group, we’ve discussed having a bit more of a run orientation during the warmer months because the weather is nicer (and because the school playground is full of kids during warm afternoons).  We’re still mixing in some bootcamp time.

    Monday, April 2nd – Tricycle makes an appearance along with YHC, Change Order, and Sonny.  As a group, we run west on Laburnum Avenue, south on Westwood, west/southwest on Westwood Trace, and west on Tomlynn Street near the CSX tracks and then backtrack to Linwood Holton Elementary.  We follow with a some leg and chest work and some Mary and finish with the COT.

    Monday, April 9th – Sonny and Nightcrawler jointly Q and complete loops in Bellevue and Laburnum Park.

    Monday, April 16th – YHC and Sonny jog to the School first, then on to Bryan Park for a loop around the Azalea Gardens.  Near the Bellevue Avenue bridge, we complete a few hill repeats and head for home, finishing with a brief COT.

    Monday, April 23rd – YHC, Nightcrawler, and Change Order mosey through Laburnum Park to the Zacharias Ganey/Veritas School parking lot.  We complete several rounds of Merkins, Squats, and LBCs along with some parking lot loops and return to Holton for a COT.

     

  • PRE-Blast: HDHH May 16 – Driving Range Anyone?

    Let’s get some swings in before Wilson’s golf tournament and also share some fellowship and beverages…

    Meet at Independence Golf Course between 5:30 and 6:30 (range closes at 6:30) to hit some golf balls on the range (if you want).  Hang out for drinks/food there at Tavern 19 afterwards.  Come get some swings in before Wilson’s golf tourney that Friday.

    No need to RSVP – just show up if you can.

  • A Near Miss and a Jenny Craig/Roper Sighting

    3 River Run Regulars posted with LugNut rolling in right at 0530.  Greeted by sub-40 degree temps once again, it turned out to be a beautiful morning for a run.  Instructions were given…”yes, turn by the dog…” and off we went.

    General route was up Twin Team (why not right?), add a mile loop through Powderham (Drakewood, Glendower, Ellesmere) and out across Robious and down the Ashwell hill in Tarrington for a great view (as expected) of the cloud cover over the river.  Where was Shakedown when we needed him?

    As Rosie and I got into Powderham and turned right onto Drakewood off of Cawood, even though we were on the edge and almost in the ditch, a groggy driver in a silver Suburban cut the lefthand turn so damn tight that he/she? almost took us out.  Rosie could have tapped on the window without even extending his arm…close call avoided, narrowly.

    Next, as we descended Ashwell hill, two bikers were churning hard coming up the hill…Good Morning Jenny Craig and Mr. Roper.  Way to get after it boys.  Great to see JC out and about.  He has been kotters while nursing a wonky knee.  Hopefully we will see him back out officially soon.

    COT, Number-rama, Name-o-rama and YHC took us out.

    Announcements:

    • Wilson’s golf tourney – May 18.  Get on a team and get out there.  Always a great time.
    • May Breaking Bread is 5/27 (Memorial Day weekend) – Upchuck stepped up to Q.  If you are in town and can lend a hand, reach out to Upchuck.
    • HDHH – Wednesday, May 16 – meet at Independence Golf Course between 5:30 and 6:30 (range closes at 6:30) to hit some golf balls on the range (if you want).  Hang out for drinks/food there at Tavern 19 afterwards.  Come get some swings in before Wilson’s golf tourney that Friday.

    Great run this morning gents.   Twin Team always gets the blood pumping in overdrive.  Rosie and I were discussing the lingering soreness from Spit’s epic beatdown at Dogpile — yes, I’m still sore.  Well done Spit.  Have a great Monday!

    No More Gumbo For You!

     

  • And your name?..

    6 men of honor and a faithful canine companion hit the trails this morning, one a little earlier than the rest. Basic loop, south to north. Rosie, Saab, and Shakedown added The Lariat. 7ish miles. TYA did more.

    We pushed the pace a little this morning and it felt good. 2nd F was a hoot  thanks fellas

    Don’t forget – Off Shore needs fluids

    I included the link to St. Baldricks. I don’t really want to shave my head but I’m gonna ao whadda ya say?

  • Run or Ground & Pound Day

    23 Saturday Warriors (including one 2.0) got out to enjoy another 70 and sunny day in F3RVA

    The SF was planted and the PAX got to work.

    This how it went down:

    Slaughter Start – 20 Merkins OYO

    Warmup – About a 1 mile run around grounds of Dogpile

    COP (ALL IC)

    • Invisible Jump Ropes
    • DQ
    • Finkle Swings
    • Merkins
    • American Hammers
    • Flutter Kicks
    • Dying Cockroach
    • Helcopiter
    THANG

    Mosey to the Carrillon field

    4×4 Medley (in honor of The Carpenter who had to miss this morning) – Complete one set of 4×4’s then run across the field to complete 2 sets. Rinse and Repeat with 3 sets then 4.

    Mosey to the Amphitheater

    Lazy Dora – Partner up. First partner holds plank or Al Gore while second partner completes exercises. Switch when see fit. Exercises were as follows:

    • 100 Decline Merkins
    • 200 Sit ups (using the steps)
    • 300 Dips

    Boo-yah Fun – Partner up, heading up the amphitheater, at each step, completed 4 Boo-yah Merkins

    Partner Carrier to the Rusty Cage

    Rusty Cage – Partner up, complete 4 sets of 5 Pulls up + 10 Jerkins

    Mosey to SF for Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    YHC has started to make it a tradition after he completes a big race to make sure to Q at Dogpile the following Saturday.  YHC arrived around 5:40 to of course find Big Blue but also Kubota ready to go. The rest of the PAX all seemed to roll in a little early today to enjoy some warmer weather mumble chatter.

    Wilson had check the Q sheet before hand, said to Honeymoon on the way to the AO “oh sh*t, Spit is Qing, guess it’s going to be running day!” YHC tried entertain all parties with a mix of running and ground&pound.

    Finkle Swings brought about some good humor during the COP. YHC thought he share the wording from the F3 website for this exercise: “Meet the Finkle Swing, named for the infamous kicker “Ray Finkle” it is said that this was the stretch that lost him the big game. Pax swings one leg at a time back and forth to warm up those hips.” YHC would like to add #hipsdon’tlie

    During the Lazy Dora, Opus, EF, and YHC noticed that we were being watched by a feral cat who had to be thinking to himself “What are these crazy humans doing.” I think our M’s would ask the same question

    While heading to the Rusty Cage, Gumbo took a tumble. Like a champ he got right back up and kept moseying along. Hope you are ok Gumbo

    We completed 206 Merkins this morning. This was in honor of Team F3 Hampton Roads winning the 2018 Colonial 200 which was a total of 205.6 miles. Congrats fellas!

    ANNOUNCEMENTS

    • May 18 – Wilson’s golf tournament – for a good cause.  See him for details.
    • May 19 – Puppy Pile for 2.0s – see pre-blast or Upchuck
    SPIT ON THAT!!

     

  • Just a Spitting Good Time

    9 Davillians (including 3 2.0’s) thought they were showing up for a raining workout but just got some Spit.

    YHC arrived at 5:25 to an empty parking lot but while planting the SF, the PAX came rolling in. time to get to work!

    This is how it sent down:

    Mosey around the church

    COP (IC)
    • 10 Happy Jacks (5 – SSH + 2 Jump Squats) – OYO
    • 10 DQ
    • 10 Cherry Pickers
    • 10 Merkins
    • 15 American Hammers
    • 15 Flutter Kicks
    • 12 Temp Merkins
    • 15 WWII Situps
    • Arm Circles
    THANG

    Catch Us If You Can – In teams of 3, Partner A carries Partner B while Partner C completes 10 burpees. Partner C runs to catch the PAX then switch. Rinse and Repeat for one lap

    mosey to the pavilion

    Lazy Dora – Partner up, first partner holds plank or Al Gore which second partner does exercises. Exercises as follows:

    •  100 Decline Merkins
    • 200 Picnic Sit Ups
    • 300 Dips

    Mosey to SF

    Captain Thor – 1 WWII Sit Up + 4 American Hammers. Rinse and Repeat til 10 WWII + 40 American Hammers or till Q called time.

    Numerama, Namerama, Announcements, YHC took us out.

    MOLESKIN

    It was great to back at The Creek. YHC has enjoyed the running challenges and the PAX of RAMM but its good to be with the Davillians on Friday once again.

    Even though it was raining during the workout this morning, YHC still made sure they PAX got a little wet with some exercises on the ground. Also since The Carpenter was out of town, Yard Sale made sure to find every puddle along the mosey.

    Welcome back to Rounders! Rounders shared that if he just showers at work he can make it out almost every morning. Aye Rounders, take one straight out of Lab Rat’s playbook

    Also welcome back to Pick 2. Way to push it this morning brother. That soon to be Old Lady of yours got you busy with wedding planning. Don’t forget your bro time

    ANNOUNCEMENTS
    • YHC and Mudface are looking to change some things up for Tomato Run. Stay Tuned
    • Puppy Pile May 19th at 7am – See Preblast
    SPIT ON THAT!!

  • 4,3,2…….do what?

    YHC was awoken last night to A LOT OF RAIN and immediately thought-no escaping this-does YHC wear the complete rain proof gear or minimal clothing and let it happen! SO BLESSED this am that the rain held off. YHC arrived at AO 0522 to empty parking lot but Rosie soon followed with Mr. Roper not far behind. Flag was planted!! 0530, time to mosey…..wait, 2 more cars come in HOT with Bullseye and Roscoe. Sweet, 5 stalwarts posted to Twin Team this am for another YHC 45 minutes of fun!!

    Mosey to front of stadium for COP: Helicopters x 10, Imperial Walkers x 12, Copperhead Squats x 14, SSH x 16, LBC x 18. Recover and mosey to track at The Swamp….no doubt.

    Alright here is the workout…..Run 4 laps, perform 3 exercise-merkins, burpees, American hammers x 2 reps; run 3 laps-3 exercises x 4 reps; run 2 laps-3 exercises x 6 reps; run 1 lap-3 exercises x 8 reps. Upon first attempt, all PAX members looked at YHC and said, “…do what?” Explained again but in a slower pace and all was good!! YHC and Rosie added an extra lap during 2nd evolution for another mile. Rosie had gas left in the tank with the last lap-way to move!! Bullseye and Mr. Roper teamed up for the workout. Rosco, excellent!!

    Mosey across the parking lot, across BWES field (yup swampy), and back to the flag. With 1 minute to spare, ROF, each PAX member x 10 merkins. Rosie and Roscoe earned extra credit too!!! Roscoe, you are capable of more than you think!!

    Number-ama, Name-r-ama, Announcements: Wilson, golf tourney May 18. Dogpile and Mosey preorder shirts either with Labrat or at F3 site.

    YHC took us out!

    Naked Mole Skin::::YHC thought he might be solo this am but last minute bum rush was fantastic. While running with Rosie, intel was received that Roscoe thought No Toll was quite fratastic due to our language. Roscoe is ALL about 3rd F!! This was evident when Roscoe removed YHC hat this morning during COT and prayer to go out!! Roscoe RESPECT!! YHC can always improve his attitude and as for bad language, there is no need for it!!

    Rosie, great run this am and thanks for partnering up. I know you could have pushed your run harder!

    Bullseye and Mr. Roper-way to push and motivate this morning.

    Gentlemen, thank you for following this morning.  F3 has accomplished so much in RVA and has individual meaning to each one of us! But, we are each capable of a little more!!

    Only those who post understand and God Bless. YHC is thankful for HIS blessing!

    Loud and Proud,

    Flatline