Category: Richmond, VA

  • Morning Festivities

    6 happy party goers arrived to celebrate Chewy’s V-Q on his birthday. Here is how the party went down

    COP all IC

    • SSH x 26
    • Helicopters x 13
    • Imperial Walkers x 13
    • LBC x 13
    • Arm Circles x 13 small 6.5 big reverso

    Triple Check x 3 rounds

    • Goblet Squats x 26
    • Boat/Canoe
    • Hell-BC – begin burpee, after merkin roll to your six and perform 5 LBCs, roll back over to another merkin and   finish the burpee

    break into groups of three with one PAX member on each exercise. Once 26 squats are done, rotate to next exercise

    Four Corners

    26 Clean and Press each arm

    lunge to next corner

    run a lap

    13 Lawnmowers each arm

    Death Crawl to next corner

    run a lap

    Halos 13 each direction

    Backward lunge to next corner

    run a lap

    13 swings each arm

    Ring of Fire

    Round 1

    PAX hold Boat, one at a time each PAX member holds Canoe for 13 seconds and passes to next in line

    Round 2

    PAX holds Al Gore with kettlebell, each PAX member completes 13 kettle bell presses and pass to next in line

    Numberama

    Namearama

    Announcements

    • First Thursdays in DaVille this Thursday 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 – To Be Named on the 5th.  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.

    Chewy took us out

    NMS

    The normal sleepless night before a virgin Q seemed to hit Chewy last night, as YHC found out this morning when he was woken up by a fully dressed and wide awake 13 year old. The nervousness lasted on the trip to the AO with questions, reassurances, and discussions about servant leaders. All nervousness dissipated as soon as the flag was planted and the first “Let’s Mosey” was spoken.

    Chewy hit the cadence to the point that he was comfortable increasing it during the Smurf Jacks. He had some questions on the 6.5 arm circles, but after a round of “you’re the Q” it was picked back up like there was no pause.

    Triple check was interrupted by the 4th F, to which a reply of “I see you, and Ill raise you one” brought on some mumble chatter as to whether the raise would require a change of pants. YHC was a little concerned when Chewy announced that the first group done would get a prize, as he knows Chewy and the way he thinks. The prize was for the winning group to do 5 extra Hell-BCs while the other group did Boat/Canoe until they were done.

    Four corners apparently got spirits high as some of the PAX decided that it was a good idea to slap YHC on his six while he was doing death crawls. YHC can remember it happening seven times, so someone took more than one turn at it. Next time a simple get your butt down will work fine. YHC can see why people would want to do this, but explaining to his M why he has a hand print on his six could have gotten awkward.

    Saw the ChainRing crew as we were finishing up, but we could not wave at the time as we were all holding kettle bells in AL Gore at the time. Its good to see a Da’Ville AO ride past another Da’Ville AO.

    YHC could not be prouder of Chewy this morning. He was there to help, but Chewy gave every indication that he would have been fine without him. YHC may be biased, but this was the greatest V-Q ever done. After the COT there must have been some dirt or grass clippings that got in his eye.

    It was good to see E.F. Hutton make the trip this morning, hope to see him in Da’Ville again.

    Thanks for letting Chewy (us) lead

    Mudface

     

     

     

  • Feeling the August Rush

    4 DaVille Cyclists were able to meet at Milestone Clubhouse to rack up some miles given a gorgeous August morning. The group had their eyes set on the Georgetown loop – traveling down peaks, over 301 and continuing down Georgetown, left on Fire lane to Pollard Creek for a noted segment, then all the way down Studley (with a detour to wave at those posted at MANNdate), right at Atlee and back over 301, through Rutland and down Cool Spring Rd, finishing up on New Ashcake to return back to the Clubhouse.

    Here’s the Strava link of our ride:

    https://www.strava.com/activities/1113542628

    Today’s pace was quicker than usual, averaging 19.3 mph upon returning to Milestone. All riders were able to rack up a slew of PRs along with Chainsaw taking 9th overall on the Pollard Creek Climb (1:35) and YHC taking 9th on the Rutland R (2:41).

    NMS

    We had 3 returning faces along with Ed (FNG) that showed up this morning. Chainsaw and Ed broke off from the group just before returning to Milestone.

    Announcements:

    • The Q is open for next week – please let me know if you’d be interested to head up our next Wednesday ride.
    • F3 will have a team at Reese Strong 5K 9/16 – more info and register below: http://www.reesestrong.org/reesestrong-5k/
    • 3 years since YHC completed his cross country ride (SanFran -> DC) I’m so grateful to have been introduced to this sport – not only has it introduced me to the great world of cycling, but it has provided me with countless memories to look back on and friends to create new memories with.

  • Magnificent 7 at SOT

    6 F3 RVA warriors and one familiar visitor from downrange in Huntersville, NC posted on this cool but humid August morning to get the sweat rolling.  It went something like this:

    Mosey from the parking lot to the track and 2 laps around for a 1/2 mile warm-up.  Circle up in the asphalt area behind the end-zone for COP (though YHC saw the high-jump bar and mat and was tempted)

    COP (all IC):

    • SSHs x20
    • DQ x10
    • Imperial Walkers x15
    • Helicopters x10
    • LBCs x20

    Mosey down the track to about the 50-yard line for a set of Lindsey’s (40s) beginning with 30 merkins and 10 box cutters, run around the track to the other side of the 50-yard line on and continue Lindsey’s adding/subtracting 5 (25 merkins, 15 box cutters)…repeato until down to 10 merkins and 30 box cutters.  Al Gore for the six.

    Mosey over to the tennis courts for Suicide-palooza, including forward, bear crawl, backward and side shuffle – with planks and some mary in between rounds, including flutter kicks, Freddie Mercuries and American Hammers.

    Grab a pole on the hill by the tennis courts for some pole smokers Native American run style with PAX holding six inches and end-man doing 10 pole smokers then running to end of the line.  After all PAX complete 1 round, we did 10 more pole smokers OYO.

    Mosey over and around bus loop with a brief pit stop on the curb for 10 incline merkins in cadence.  Continue around the bus loop and back to the flag with 3 minutes to spare.  Finish up with 10 Burpees OYO and 10 LBCs in cadence.

    2.2 miles in total by YHC’s watch today.

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • OBT is in town tomorrow night at The Veil Brewery at 1800 hours – stop by if you can.
    • 100-mile challenge has been thrown down for August — go get those miles in boys.
    • SOJ takeover next week.
    • 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.

    NMS

    Way to push through today guys – especially Doogie and Carmen.  Always great to have Mini Me in town.  He was the War Daddy today and absolutely crushed it.  Nice work.  Also, very strong effort by Sparky – personally, I fear the day when this guy starts Qing because I know he is going to bring the pain.  Another solid effort by Honeymoon and Marmaduke –  Honeymoon seems to be picking up the speed heading into BRR.  Nice job guys.

    An honor to lead this group this morning.

    No more Gumbo for you!

  • Partner Up

    A team of 8 hit WDOG this morning and here is how we rolled..

    COP: SSH’s, Windmills, Helicopters, IW’s, Copper Head Squats, LBC’s, Flutter Kicks, APD’s

    Dips on the wall :  Partner up – 5 sets of 10 dips on the wall while partner holds feet.

    Rusty Cage : Partner up – 5 pull ups 5 overhead press with sandbag 5 sets   – 5 jerkins – 5 overhead press with sandbag .

    Partner leg toss :  3 sets of 20

    Hardywood Special ” Partner up – bear crawl to the middle – 5 BoYah merkins crawl bear back – pax in plank

    Plerkins : 3 sets of 10 partner up feet on back of partner who is in elbow plank 10 derkins

    Indian Run – back to the flag

    Mary : Cross leg lifts, Freddy Mercury’s 6 inches

    The Story: YHC arrived to the AO with the temperature gauge reading 70 and thought man we have had some great weather for workouts these last few days… YHC was glad to see some folks roll in this morning. We had a small crowd for WDOG but that did not deter us from showing the rather large Seal Team group what we are made of. Nope Nope Nope – there was no fight or competition (unfortunately) but Oyster was ready – atta baby Oyster – points for your file buddy.. Oyster was leading the way on a Indian Run Mossy and the Seal team was coming right for us – instead of moving Oyster stayed strong lowered his stance and plowed right through them – YHC had flash backs of his coaches screaming follow your block Hardy!!! YHC lowered his shoulders and center of gravity grabbed the back of Oysters shirt  and split that whole through the Seal defense – freaken awesome….

    Bootleg gets the lion heart award for the day – that dude was pushing – giving it everything he had this morning – very well done dude! Sippy Cup is back – just in case you all were wondering – dude is a beast! Flipper crushed today’s upper body beatdown as one would expect – atta baby Flipdog!

    Don’t know if any of you have ever partnered up with TYA during a partner leg toss but holy sh%5$3t!!! That dude will take your legs/feet whatever the hell he can grab or push and freaken destroy you – it brings partner leg toss which is a good ab workout to a whole new level… Well done TYA – my abs are aching..

    Shout out to Depends and Dexter – way to bring it today guys – keep up the good work.

    Announcements : Wed Hill run tonight 5:30, OBT in town tomorrow night 6PM The Veil, Lot’s of stuff happening in Sept- BRR, Reese Strong, Crab Picking, Convergence. 100 miles is the challenge in August – sign up and go get it !

    Flipper took us out with some thoughtful and encouraging words !

    A pleasure to lead this morning guys – See y’all in the gloom…

  • A Little Shared Suffering

    13 strong PAX came out to Atlee to begin the wonderful day we were given.

    After a quick explanation of how the morning was going to go and a bit of solo stretching PAX moseyed on over to the track by Cool Spring. Upon reaching the track and forming a quick circle the fun began.

    The fun started with some follow the leader merkins. One at a time each PAX did a merkin while everybody else imitated their merkin. In between reps the plank was held. For example, if Bucketmouth did a diamond merkin everybody else did a diamond merkin and then if Spit did a normal merkin everyone else did a normal merkin until everyone got to choose a merkin twice.

    A quick one minute break and an explanation for the next event followed. Each PAX planked up in a line shoulder to shoulder. The PAX on the end then low crawled under the line of planking people and returned to the planking position when they reached the end of the line. This continued until the line had gone from the track, across the field (shortest way of course), to the track.

    Next on the list of upper-body activities for the day was a pull-up challenge. After moseying to the pull-up bars and realizing there was only three, PAX moseyed over to the playground, partnered up, and found a spot to do pull-ups. After two minutes of pull-ups partners switched and did two minutes of pull-ups while the other partner rested.

    Now that everyone was well rested PAX moseyed back over to the field and partnered up. One partner picked up the other partner and commenced their two minutes of partner squats. After the two minutes partners switched. This was clearly the favorite workout of all the PAX.

    After the four minutes ended PAX conducted a Native American style run back to the starting area where they conducted a part of the six minutes of joy. It consisted of forty-five seconds of six inches, thirty seconds of forty-five degree, thirty seconds of heals to heaven, thirty seconds of toe touches, thirty seconds or forty-five degree, and thirty seconds of six inches.

    Announcements:

    • First Thursdays in DaVille this Thursday 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 – To Be Named on the 5th.  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.

    Thanks again Spit for letting me Q I can’t wait until next time.

    Boom Boom

  • “That dude looks a lot like Offshore” alternative title: “You could have looked at Google Earth”

    7 Strong, including 1 FNG descended upon a parking lot in North Myrtle Beach to see how other F3’ers do situps.  After exchanging pleasantries and Lab Rat finding Offshore in the gloom (what?!?),   A couple shovelflags were planted, then pulled and brought with us.

    NMS

    Mosie to nearby park.

    COP- SSH, Imperial Walkers, Don Quixote’s (Abe Vigoda, of course), arm  circles, hand release merkins, crab cakes

    THANG

    A Diamond for Lindsay-  head to baseball field and perform Lindsays….but instead of stopping at the corners we did laps around the inside of fence stopping at home plate and Center Field.  start with 10 4-count LBC and 30 merkins, subtract 5 and add 5 until 30 LBC’s and 10 merkins is reached.  Plank for six.

    Triple Check- Mosey to playground, teams of 3.  Perform derkins on swings, burpees, and 10 GOOD dips on benches.  Repeato times 3.

    5MOM-  American Hammers, Freddie Mercuries, WW2 (aka big boy) situps, hold 6 inches.

    Mosey back with flags in tow.

    COT, Lab Rat took us out.

    Extra Credit:  34 burpees in honor of DipStick, who left this world way to early.

    NMS:

    Lab Rat took to the roads at the wee hours this morning in order to take on the guest Q down at North Myrtle Beach’s AO aptly named #TimeShare.  What should have been a nice quiet drive got a little edgy as he thought he should get there 15 minutes beforehand, but Waze was telling him 3 minutes early….which is late.  Split the difference at 9 minutes before the green flag drops was close enough.  Fall out of the car only to find Offshore there among the pax!  Man that dude travels well.

    Hooked up with local HIM Beaker to get the lay of the land and directions to the park.  He was very good to guest Q, pointing him towards local features, and answering questions all the way.  We found a nice patch of grass for COP, followed by the ball field for Lindsays.  YHC’s plan was to implement as many things as possible that we do in the RVA that maybe havent been seen further south, kind of a share the love Q.

    Eventually however, Lab Rat’s world famous incessent chatter got the best of Beaker and when told there was a good set of pull up bars on the other side, Beaker replied that the Q could have bothered to look at Google Earth beforehand.  Touche’!  Valid point.

    A little change of pace doing the Mary before leaving the park for selfish reasons:  the Q had no desire to do American Hammers in  a gravel parking lot, and smartly chose the soft damp field of clovers instead.

    Always a bonus was to name an FNG, which the Q was relishing the whole workout.  Sadly though for Lab Rat, Gold Digger was named quite quickly by Viagra.  A solid name right out of the gate, as Gold Digger is a pastor in El DorAdo, NC.

    After all was said and done, the pax did 34 extra credit burpees for their fallen brother, DipStick.  While performing them, they tried to trip Lab Rat up  by asking him questions.  Little did the MB pax know, Lab Rat never shuts up whether out of breath or not.

    Coffeeteria was enjoyed afterwards by Offshore and Lab Rat.  Seriously, how was Offshore even there?  Also, not many F3er’s can top the number of AO’s this guy has posted to.

    Overall this was a great experience, and YHC would like to thank the pax of Grand Strand for letting Lab Rat take the helm.  Special thanks to Beaker for acting as guide dog.  Lab Rat will wear his patch with pride!

    Apology of the week:  we’ll throw it to Beaker….Lab Rat apologizes for not looking at Google Earth.

     

    Lab Rat apologizes…

  • Ghost Glory at NoToll

    HoneyDo called it.  It was a beautiful morning for an Old Glory and with the GhostFlag flying proudly, the Ghost Glory was off and running with 11 faithful and 1 FNG and this is how it went…

    YHC grabbed Old Glory and lead the PAX to the back of the AO (passing 3 parked cop cars and getting a flashing light salute as we ran by — should have EH’d them!), continue without stopping for 2 full laps around all fields to complete the 1 mile warm up.  Plant the Flag and plank for the six.

    YHC explained the exercises in each corner as this was the first OG for several folks.  The timer was set for 20 minutes and the PAX was off.  Honeymoon and DK jumped out in front with EF Hutton hot on their heels.  Those three lead the way with a strong effort this morning.

    When time was called (no 2-minute warning this time – Wilson would have been proud!) all PAX returned to the flag and lined up for a final 2 laps native American run style so each PAX member got a turn carrying Old Glory a few times.  FNG (Nick) brought it home for us. Total mileage will vary for folks from 3 – 3.8 miles.  Well done men!

    2 MOM with LBCs, American Hammers and Superman.

    COT – number-rama, name-a-rama and YHC took us out.

    Announcements:

    • This Thursday night (1800 hours/ 6:00 p.m.) at OBT will be at The Veil Brewery talking about F3 and the Iron Project.  Come out if you can.
    • SOJ Takeover next week.  Still looking for a couple Qs = see Rosie or DK if you need the super secret Q sheet.
    • New SOJ AO on Thursdays (Tomahawk Middle School) – starting the week after the SOJ Takeover (so 8/17) — naming rights pending.
    • Gumbo has the Q for this month’s Breaking Bread — Sunday August 27 5:00 p.m.  See me if you want to join.

    NMS:

    YHC put the #GhostFlag up for grabs but with guys out of town and with so many AOs on Tuesdays, SOJ retained ownership of the #GhostFlag today.  Honeymoon said we need to throw some flare on the GF and identify when it is taken, so YHC will note that SOJ claimed it on 7/29/17.

    Several recent newcomers to the PAX had never experienced an Old Glory, so between kicking off the month of August, having the 100-mile monthly challenge and wanted to get at least 3 miles in and not having done one recently, Old Glory seemed the obvious choice.  All PAX members attacked it hard.  Well done men!

    Always a pleasure to lead, thanks for following today.

    No more Gumbo for you!

  • Mother Goose

    In the absence of our usual leader Loose Goose, YHC took the Q for HBR (Heartbreak Ridge not Harvard Business Review).  Five braved the unseasonably cool conditions this morning for a good start to their day.

    SSH X25 (some initial difficulty counting for your YHC), Imperial Walkers X20, Don Quixote X15, Flutter Kicks X15, Hello Dolly X15

    Mosey to the hill at the end of the football field to make good use of this slope.  Paired up, with one running up hill to fence and back while teammate performed an exercise – 3 rounds for each exercise.  LBCs, Deep Squats, Merkins, Lunges, Alabama Prom Dates.

    After having enough of the hill work, mosey to the basketball courts.  OYO 10 Merkins/1 WWII situp, run to far end 9 Merkins/2 WWII situps and continued until we got to 1 Merkin/10 WWII situps.

    Mosey to the wall of the school by the parking lot for a Triple Check.  Wall sit, box cutters and run to the far curb and back.  We finished three rounds before moseying back to the flag for two rounds of ring of fire with Merkins.  Then finished with Merkin Hammers, Freddie Mercuries, Heels to the sky and flutter kicks.  Solid start to the day!

  • Geometry

    A PAX of 4 posted for this morning’s Punisher including 3 from RVA and 1 F3 brother from North Carolina.  The Thang:  Startup COP (actually a Triangle of Pain initially that was replaced by a Square of Pain) on grassy area near Laburnum Avenue with SSH x 20, Imperial Walkers x 20, Don Quixotes x 20, Plank Shoulder Taps x 15, and Xs and Os x 15.

    Mosey to the Bus Loop for Curb Crawls.  Bear Crawl across the Bus Loop and complete an Incline Merkin.  Bear Crawl back for 2.  And so on up to 5 Incline Merkins then worked back down to 1.  Al Gore until all finished.

    Jog to the soccer field for 11s.  Start at end line and run to the far end line to complete 10 Four Count Squats and 1 WWII Situp.  Run back for 9 and 2.  And so on until 1 and 10 are completed.

    Stroll to the outdoor pavilion for Lindsays (40s) starting with 30 Decline Merkins and 10 Two Count Flutter Kicks.  Adjust count each round by 5 reps until 10 Merkins and 30 Flutter Kicks are completed.  Remain in place for the Attila Sequence – OYO complete 25 Dips, 25 Step Ups per leg, 25 Dips, 25 Step Ups per leg, and finish with 25 Dips.

    Head to the wall for partner Wall Medley.  One partner completes an exercise at the wall while the other jogs a loop out into the schoolyard and back to tag.  Two rounds of each exercise per partner group with Donkey Kicks, Chair Sits, and BTTW.  Drop to the ground for 90 seconds of Cobra Pose, Child’s Pose, and Downward Dog.

    Return to the ShovelFlag.  YHC took us out.

    TNM:  Welcome, Pusher, to F3RVA.  Pusher was in town visiting family, up from Davidson, NC and F3 Lake Norman, and spent 7/30 walking around Busch Gardens.  Nice work Pusher, Swiper, and Dexter.

    Announcements:  F3RVA 3rd Anniversary Convergence at GridIron.  Check the Preblast posted on 7/28.

  • River Run Hits Reverse!

    Four BRR participants showed up this morning knowing that something big lies ahead in 5 weeks. YHC showed up, pedal to the metal after getting out of bed at 0508. Honeymoon asked who had the Q and YHC responded, well I think its time to get started anyway. Audible called by the PAX.

    Reverse Twin Team route!! Slightly behind schedule we were off. Twin Team Hill at 0540 is NO JOKE!! Lug did 4 mile route and Honeymoon, Flatline, and Wedding Singer ran 5 mile route. And, at the end, the PAX all finished together.

    Solid run this morning men. Super way to start the week!!

    Number-rama, name-a-rama, and announcements–2nd F Thursday at Vale with OBT, 1800.

    Honeymoon took us out!!

    God Bless this morning and the ability to start the week with a solid group of men. And God Bless F3!!