Category: Richmond, VA

  • Fire Drill

    24 strong attacked Dogpile this morning and here is how it went down….

    Warm up’s : Mossy – SSH’s, Helicopters, Windmills, IW’s, Copperhead Squats, LBC’s, Flutter Kicks, APD’s.

    Hill: Partner up – run hill and back to partner and switch – 3 exercises in between – polar bears, Russian Solders, Burpee broad jump.

    Curb Crawl : Bear crawl to curb incline  merkin – crawl bear back decline  merkin (ladder – up to 5 and back down).

    Triple Check : Teams of 3 – partner 1 runs from rusty cage to the stage does 5 dips and runs back – partner 2 does bench press with sandbag – partner 3 does WW11 situps – switch off and repeat 3 times.

    Rusty Cage : 5 overhand pull up – 5 chin ups – 3 sets.  Jerkins 3 sets of 7 .

    Indian Run Mossy with last guy doing burppee before running to the front of the line.

    Partner Leg Toss : 3 sets of 20

    Fire Drill : pax member yells out fire – pax drops rolls right 1 merkin rolls left 1 merkin and pops up – repeat all the way around the circle.

    Ring of Fire : 10 merkins while pax holds plank.

    Indian Run back to flag with last guy doing burppee then running to the front of the line.

    The scoop….. YHC arrived this morning promptly at 5 AM and there was a dude asleep in his car close to where big blue parks. Yep this did not deter YHC – big blue freakn parked where big blue always freaking parks 🙂 Anyway the dude stayed in his car as YHC got out of Big Blue and paced in circles waiting for whatever would come next. Dude never moved until Mr Roper and EF Hutton arrived – then all of the sudden he snapped up and scooted out of there…. These things happen and this is why YHC secures the AO – Boom!

    Great to see the headlights pulling in this morning -YHC loved seeing BT rolling up in his truckster – especially since YHC knew that BT would have to pull some strings with the  boss in order to make it this morning as he is heading out of town for VACA – enjoy BT we will see ya when you get back dude..

    The Saabski was back in action today which was great to see – nothing can hold back my boy Saab – well done dude – much respect! Gomer Pyle and Helix killed it up the hill – Hardywood crushed the curb crawls – Fuddski smoked the triple check… Super job to the whole pax on the rusty cage Jerkin rotation – that was no joke…Bootleg battled through the partner leg toss – dude did not give up – way to push man – keep it up! The Fire Drill which is something we used to do in wrestling practice was a real crowd favorite – not only do you loose your breath – become dizzy and disoriented – and your shoulders pop out of place – it was really freaken itchy 🙂  …. Way to push through it fellas..

    ET’s as always was hilarious – note to pax – don;t get one of those ET’s granola bars that thing will spill all over you/the floor…. or maybe get a plate 🙂  BT’s egg/ spinach bowl should be nice and ripe as he drives with his family to the beach 🙂 Fuud went home and came back to ET’s for a breakfast burrito and some good conversation.. Hey guys stay tuned we have another outing in the works – F3 chartered  fishing trip – stay tuned for details … Circle K – who did not make the workout rode his bike from Mechanicsville joined us at ET’s – atta baby Circle K.

    Shout out to EF Hutton for the double dip today – well done dude!

    Welcome to our new guys Cooter and Winehouse – and big thank to DK for taking us out this morning.

    If you have not yet signed up for Reese Strong – please do so soon – also be on the lookout for a preblast about the crab picking @ circle K afterwords – sign up for that too – we need a head count guys…

    It was a pleasure to lead this morning fella’s – have a great rest of your weekend.

  • Explore the AO, but Lose a Flipper!

    Six Strong showed up at Twin Team this morning to defeat the Friday Fartsack.  One was breaking off for a run and one showed up from a pre-workout run, and one was well….. lost.

    How it went down:

    Long Mosey to the High School

    COP –

    SSH – 20

    Helicopter – 15

    DQ – 10

    Copperhead Squats – 15

    Mosey to bottom of High School to Tennis Courts

    11s

    Merkins

    WWII Sit Ups

    Mosey to Parking Lot

    Dips – 15 Reps x 3 Sets

    Double Check – Team up, PAX runs, 1 PAX does Catalina Wine Mixers

    Mosey

    Wall Sits – 60 Seconds x 2

    Pole Smoker, Hold at 6 inches – 60 Secs x 2

    Mosey to Hill

    As a group, Run up the  hill do 3 Burpees run back down – X 3

    Mosey to Flag

    60 Secs of SSH

    COT – Numberama, Namerame – YHC took us out

    Announcements –

    SOJ takeover next week.  And SOJ (the New Market crew to be exact) now has possession of the Ghost Flag so look out for its next posting.

    First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join

    Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047

    New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.

    New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details

    Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.

    PuppyPile (name pending with Corporate) – 2.0 workout at DogPile is the 3rd Saturday of the month (8/19 this month) — see Marv for details.

    MS –

    As YHC and Honeymoon greeted BFG upon arrival, we were also greeted with the sounds of a minivan screaming through the parking lot and abruptly stopping.  At first Honeymoon wondered if it was DK with a new 4 legged critter to release, but very quickly he was sadly mistaken.  School is starting back up and apparently the custodian is back on the clock and not very happy about it.  We learned that he was headed to work, he had bills to pay and didn’t have time to mess with whatever we were doing in his parking lot.  The PAX wished him well and told him he was always welcome to work out with us if he would like, but it could be a tough EH, maybe we stick Wilson on him.  Anyway, once the morning laugh was taken care of, Gumbo strides into the AO  after a pre workout run to join the PAX to make it an odd 6, well eventually.  Honeymoon took off on his run as the remaining 4, yes 4 for now, took off to sweat in the humid morning.  MumbleChatter was great, always great to hear the PAX learning about other members, their past and current lives.  If you haven’t had a chance to run with Mr Roper, I encourage you, it will be well worth it if you can talk and run at the same time.  As the PAX mosey to the last stop on our route this morning, Gumbo yells out “Flipper, we are over here”!  As we look up in the gloom there is Flipper dripping with sweat and a smile on his face, “where the hell have you guys been”?  Being a few minutes late, Flip could not find the PAX for the first 40 mins this morning, but a huge shout out to him for running, stopping for exercises, and exploring until he did find us.  Great job Flipper!  If you need a tour of Twin Team, Flipper is your guy!  Strong work by all, BFG, Gumbo and Mr Roper all brought it this morning!  Honeymoon knocked out 5+ miles in his BRR prep, strong work!  Pleasure to lead this group!  See you in the Gloom!

    Marmaduke

     

  • Pre Vacation Fun

    18 brave DaVille warriors (including 7 2.0s!!) say no to the fart sack this morning to take part in a little vacation prep workout.

    This is how it went down

    Scout Run around the church (2 laps)

    COP (ALL IC)

    • Happy Jacks (5 SSH + 2 Jump Squats)
    • Hillbillies
    • Cherry Pickers
    • Freddie Mercury (10 normal pace, 10 fast pace)
    • Dolly’s
    • Dying Cockroach

    THANG

    Dora 1-2-3

    With a partner complete the following exercises:

    • 100 Merkins
    • 200 LBC’s
    • 300 Squats
    • Bonus Round: 200 SSH

    Al Gore and Helix Squat for the 6

    Mosey to the field

    Caterpillar

    PAX forms 2 lines face-to-face, down in plank position. Allow 2-3 feet between PAX. Last man box-jumps over the planking PAX to the head of the line, Indian Run style. Continue cycling through after each man goes twice

    DMC

    From the edge of the gravel Duck walk the first cone (about 10 yards), 5 merkins, crawlbear back to the start. Repeat to the 20, 30, and 40 yard markers increasing # of merkins by 5. Duckwalk-Merkin-Crawlbear.

    Mosey to the SF

    2 Minutes of Mary

    • Happy Jacks
    • 30 secs of 6 inches
    • Superman

    Numberama, Namerama, Wild Thing took us out. 

    MOLESKIN

    YHC will be on vacation next week and despite his M’s disapproval of Qing another workout this week, he felt he need one more beatdown before leaving.

    The PAX came ready to play this morning including the 2.0’s. We set another record with 7 2.o’s posting this morning.

    About halfway through the COP, the PAX notice that Hurricane left without saying a word. He later reach out to YHC advising that he was still recovering from a leg injury and turn out he wasn’t ready to return. Hurricane hope you feel better.

    Opus broke out in the Tigger song during the caterpillar. I think we may need to rename that exercise.

    YHC top a play out of Swirly’s playbook and didn’t include any rest for a 10 count. It felt good to not rest but YHC feels it may have cause to the 2.0’s to wear out quicker as they were walking to the start of the DMC.

    It was great to have Chapstick back in the PAX. He has been in swim season all summer so hopefully we have him back at least till school starts back up.

    Thanks to the whole PAX this morning. YHC will miss posting next week. Be sure to give those SOJ guys a warm DaVille welcome!

    ANNOUNCEMENTS

    • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
    • Sunday August 5th is the dry run of the Bootcamp on Sunday’s – Haven’s Gate.  It will be at 7am and end at 8am at Atlee HS. Invite, EH, attend, make it happen. We all know a few who say – “It’s too early” or “I can’t do anything during the week.” Time to go back to them and EH them some more.

     

    SPIT ON THAT!!

  • Bus Stop

    17 Pax had a strong showing today with the Setauket route before them.

    OBT took us out.

    NMS:

    YHC provided route instructions and maps prior to the run which kept us closer to the intended course, but there were a few strays.  The third time will be the winner!

    YHC likes this route with the various neighborhoods and terrain – rolling hills as well as long stretches on Dover.  The hill on Charmian did not disappoint and brought some BRR love to the RVA.  You are welcome.

    The good samaritan award goes to Upchuck.  Upon seeing an older lady standing on the sidewalk at 5:30, he looped back to make sure she was ok.  Turns out she was waiting for the bus, but Upchuck’s character came through.

    Announcements:

    • Upchuck’s golf tournament on Monday
    • Reese Strong 5K September 16 – Oyster, crabs, colbeer, and fellowship afterwards
    • See TYA for those interested in BRR spots

    Time to Taper,

    Lockjaw

  • Just Scouting around

    3 Davillians came prepared on this sunny and 70 morning (this was confirmed on YHC’s Garmin) to enjoy the beautiful acres of green.

    This how it went down:

    COP

    • Split Jacks
    • Invisible Jump Rope
    • Merkins
    • Arm Circles

    THANG

    Scout Run (the lead PAX member runs out 50 to 100 yds then runs back to the PAX who is Native American Running towards him then switch) to the football fields

    Four Corners Escalator

    Corner 1: 10 Burpees
    Corner 2: 10 Burpees, 20 Merkins
    Corner 3: 10 Burpees, 20 Merkins, 30 Squats
    Corner 4: 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s

    Rinse and Repeat with the following

    Corner 1: 40 LBC’s, 30 Squats, 20 Merkins, 10 SSH
    Corner 2: 30 Squats, 20 Merkins, 10 SSH
    Corner 3: 20 Merkins, 10 SSH
    Corner 4: 10 SSH

    Scout Run to road next to the baseball field

    Coupon Fun

    Grab a Coupon (large rocks) from the road. PAX completed the following exerices IC

    • 10 Overhead Press
    • 10 Squats
    • 20 Heavy Freddies

    Between each exercises the PAX did Bear Blocks (in the bear crawl position, place the coupon on the grass between your knees. Reach between your legs and pull the coupon across the grass pass your head. Bear crawl towards to coupon until it is between your legs again) to a tree and back

    Scout Run to the elementary school playground

    Pull Up Ladder

    First PAX member completes 1 pull up, next completes 2, then next 3, continue rotating till 10. Repeat going from down from 10 to 1

    Scout Run back to the SF for Numberama, Namerama, YHC took us out. 

    MOLESKIN

    Just another day at Green Acres. We coverage about 2.5 miles today to help those participating in the monthly challenge.

    The coupons add a new challenge to the AO. Looking forward to see how others will us these in the future.

    Glad to have Wheelie back out with the PAX after his trip across the pond.

    MC was mainly about Wheelie’s trip and the upcoming vaca for Scully and YHC

    ANNOUNCEMENTS

    • First Thursdays in DaVille TONIGHT AT 6pm. Ultimate Frisbee then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
    • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
    • Sunday August 5th is the dry run of the Bootcamp on Sunday’s – Haven’s Gate.  It will be at 7am and end at 8am at Atlee HS. Invite, EH, attend, make it happen. We all know a few who say – “It’s too early” or “I can’t do anything during the week.” Time to go back to them and EH them some more.

    SPIT ON THAT!!

     

  • Circus Maximus PAX Buys a Cow to Ride on

    Five redwoods posted at Circus Maximus on a comfortable, but somewhat humid morning in the west end. Johnsonville (YHC) took Q with Mudface as the official timer. This is what went down:

    COP warmup with SSH, mericans, LBCs, Alabama prom dates, arm circles, 10x burpees.

    “Mossy” over to the midpoint on the Circus Maximus bus loop.
    10 right hand KB snatches OYO
    10 left hand lawnmower pulls on curb in cadence
    rinse and repeat 4 times.

    “Mossy” to the end of the bus loop.
    10 left hand KB snatches OYO
    10 right hand lawnmower pulls on curb in cadence
    rinse and repeat 4 times.

    “Mossy” over on the sidewalk adjacent to the school.
    10x burpees OYO
    10x balls to the wall in cadence.

    “Mossy” to 3 foot brick wall. 10x derkins in cadence.

    “Mossy” along drive in front of school to about the midway point.
    line up on sidewalk. Flutter kick and, one by one, death crawl along sidewalk to doorway, do 20 mericans, and death crawl back. Rosalita until PAX completes.

    Mary with boat/canoe, sit and press in cadence, more rosalitas, and box cutters.

    “Mossy” back to VSF. COT with Attilla taking us out.

    The self-proclaimed intellectuals at CM discussed the frequent use of the term “mossy” in place of “mosey” in F3RVA backblasts. Knowin’ that F3 ain’t about book learnin’, I told them smarty pantses to “shut the f** up and focus on fitness. If they spent half as much effort on kettlebells and burpees, I would not have to listen to all of that bullsh**. Hopefully they learned their lesson.

    Jville

  • Mary was Seeing Red (Barchetta) Today

    20 strong men rolled into Mary on this beautiful Sunny & 70 morning in RVA.  Some were hoping for a ground and pound after a tough hill run yesterday and others praying Gumbo wasn’t going to double-down on the Old Glory this week.  Well, this is what transpired:

    Long Mosey around the Commonwealth-Cary-Westmoreland-Grove square outline of the AO and back to the field for COP, which included:

    • SSH x20
    • DQ (Swirly Style) x10
    • Helicopters x10
    • Imperial Walkers x15
    • Flutter Kicks x20
    • Hand Release Merkins x15

    THE THANG:

    Red Barchetta–

    Mosey to the end line of the field along Commonwealth and line up for the Red Barchetta, which consists of the following:

    • Sprint the entire length of the field and perform 100 single-count SSHs at the other end of the field, then jog back to the starting point and plank-o-rama for the 6.
    • Sprint the 75% of the length of the field and perform 75 single-count mountain climbers , then jog back to the starting point and plank-o-rama for the 6.
    • Sprint the to the mid-point of the field and perform 50 LBCs, then jog back to the starting point and plank-o-rama for the 6.
    • Sprint about 25-30 yards and perform 25 merkins, then jog back to the starting point and plank-o-rama for the 6.
    • Sprint about 10 yards and perform 10 Burpees , then jog back to the starting point and plank-o-rama for the 6.

    Triple Check EL (Extra Long) —

    Form in groups of 3 near the monkey-bars.  Pax 1 performs dips on the border around the monkey-bars, Pax 2 does monkey-humpers and Pax 3 runs the entire gravel track loop.  3 times.

    Mosey back to the Flag for COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • OBT is in town to talk about The Iron Project — he will be at The Veil Brewery at 1800 hours — stop by if you can.
    • SOJ takeover next week.  And SOJ (the New Market crew to be exact) now has possession of the Ghost Flag so look out for its next posting.
    • First Thursday Ultimate Frisbee gathering in DaVille tomorrow 6pm. Then head over to Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116)  for drinks. M’s and 2.0’s welcome to join
    • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047
    • New AO starting up SOJ (Tomahawk Middle School) on Thursday 8/17.
    • New Sunday Bootcamp in DaVille starting this Sunday 8/6 at Atlee HS at 0700 – see Spit for details
    • Convergence – September 30 – Gridiron – 0600 to 0800 (or an option to start at 0700) — bring FNGs and go get our Kotters.
    • PuppyPile (name pending with Corporate) – 2.0 workout at DogPile is the 3rd Saturday of the month (8/19 this month) — see Marv for details.

    NMS–

    It is always great to grab a Q at 45-MOM – the PAX is always large and full of energy and mumblechatter.  Today was no different – though some were disappointed that we were not in fact going to “check” on Bleeder’s house and make sure the pool was still working.  Maybe next time.  The pre-start mumblechatter at 45MOM is always good, including hearing today about the several methods of transportation that Marv must now use to make it to the AO, including harrowing transfers.  It is like Planes, Trains and Automobiles for him know, but he is figuring it out.

    YHC wanted to get some running in the workout today, so we started off with about a mile and logged 2.4 total by YHC’s watch.

    The PAX crushed the Red Barchetta.  YHC saw that a while back in the Exicon and has been wanting to break it out during a Q.  Today was the day.  The Oyster sprint was in full effect – he even sprinted the whole damn field in round 2.  Guess the brakes didn’t work?  Following the RB up with a long triple check was not easy and those monkey-humpers were burning in round 3, but again, the PAX knocked them out.  Sticking close together provided ample opportunity for mumblechatter and even some form-policing by non other than TYA.

    Well done today fellas.  It was a pleasure to lead.

    No more Gumbo for you!

  • Hill run with friends

    8 studs posted for a Wednesday evening jaunt on the hills

    The Thang:

    3 big loops on Hillcrest, one counterclockwise, one clockwise and the last one counterclockwise.

    NMM

    What a treat.  Dreamliner and Screen door made the trip down from Hampton Roads for the Wednesday evening run.  Awesome to see those guys and enjoy their company on a run.  As usual, Dreamliner, slayed the run, Screen door kept pace with him the entire way and was really pushing himself.  To make the trip from Hampton Roads to RVA for a workout shows what type of heart and dedication these guys have!!! Kudos to both of you.

    Great having Wedding Singer out there as well.  Not sure if it was his first Wednesday hill run or not, but he did great.  His running prowess has grown immensely over the past 4 four months.  Nose to the grindstone baby!  I love it when someone commits to something and then throws themselves into it and gives it their all. It is truly inspiring!  From the minute he committed to the BRR (or more accurately when his M committed him to the BRR) he was all in.  No doubt he would be prepared or if he would go, he was ALL in.  Great job Singer.

    2nd F was had at the end of the run.  One thing you can count on when Circle K posts for a post noon time workout is “cold beers” (and cold water for TYA).  Dude is consistent.  The Silver bullets were flowing post run and when YHC had to go pick his daughter up more than an hour after the workout, the second F (and cold beers) were still flowing strongly.

    BRR is 5 weeks away….I am pumped.

    TYA OUT

  • RAMM Pre-Blast Route

    Pre-Blast Setauket Route for tomorrow’s RAMM.

    • West on Grove, left on WIlton – cross Cary
    • Take Wilton down to WIlton house and double  back; take a right on Kenmore
    • Left on Ampthill – cross Cary and take the loop to the right on Stratford Crescent
    • Cross Cary diagonally to the left and take Hillcrest to West Hillcrest
    • Come up East Hillcrest and take a right on Charmian
    • Take Charmian all the way to a slight left on Westmoreland Pl
      • 4 milers take this to Lock Ln to Grove east to the SF
      • 5 and 6 milers cut through the tree line just after the left on Charmian and come on out Dover
        • East on Dover to Banbury, take a left head to Cary
        • Left on Cary to Malvern; right on Malvern to Grove
          • 5 milers take a left on Grove to return to the SF
          • 6 milers continue on Malvern to Patterson, left on Patterson, left on Westmoreland to Grove to SF

    4 Mile Route

    5 Mile Route

    6 Mile Route

  • ∞

    10 Spider Run regulars and 1 Pax from Charlotte came in to run on this fine Fall August morning.  Geese were in the air and just a few weeks til the kids are back in school.

    Today’s route is the ∞ Route.

    4 milers do 2 loops and 2 laps around the lake; 5 miles do 3 loops and 1 lap around the lake, and 6 milers do 4 loops.

    Swirly took us out.

    NMS – It was a little treacherous climbing snake hill with the endless convoy of concrete trucks going up and down, but the Pax made it relatively unharmed today.