Category: Richmond, VA

  • Tomato Run Makes It Return

    4 Davillians showed up for the return of Monday morning’s tomato run.

    This is how it when down:

    THANG

    Two different routes based on pace:

    MudFace and No Idea headed out Atlee parking lot the service road passed the football field. Run down the cross country trail then back up to the bus loop and across the sidewalk to the parking lot. Miles completed: About 3

    Grabber and Spit headed out of the Altee parking lot down the service road passed the football field and behind Cool Spring Elementary. Head down Honey Meadows rd, hit the cut through to Kings Charter. Down Kings Charter drive loop back around at Atlee Station, back to the cut through to the trails in Honey Meadows back to Honey Meadows Rd to Atlee Station back to the service road. Miles completed: 5.35

    MOLESKIN

    Grabber and Spit began their half marathon training today and decided to make Mondays there group run day. Since MudFace and No Idea also meet on this same day, its only fitting to bring back Tomato Run.

    Hopefully we will have some other PAX’s members joins us as well.

    Announcements:

    • First Thursdays in DaVille this Thursday at 6pm. Ultimate Frisbee then head over to Kreggers (9523 Kings Charter Dr, Ashland, VA 23005)  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

    SPIT ON THAT!!

  • Is this still July?

    Six studs posted to Batteau to take advantage of the fall-like temperatures. 60 degrees and sunny, with a cool dew covering the ground made for a great way to close out July.

    COP – Invisible Jump Rope, Don Q, Merkins, Flutterkicks, Arm Circles.

    Mosey to Tennis Courts. Triple check of Plerkins & run around tennis court. Then partner up for PLTs – 3 sets of 20 each.

    Mosey down to the lake- 4 rounds of 20 Box Jumps/Derkins, run up hill to bridge, 3 Burpees.

    Head back up hill alternating Lunges & Bear Crawl. Stop for 20 Derkins then back to flag for Mary- LBCS, American Hammers, Heels 2 Heaven. Finish with 10 Burpees.

    NMS- The PAX this morning was all business. YHC arrived with Hardywood and Swirly having secured the AO. With 3 min to start and only us 3 there YHC knew we’d have to get after it to challenge this pax, especially when Sippy Cup came in. We knew it was on when Flipper arrived ON TIME with 1 minute to spare, and BT to make it an even 6.

    The Plerkins were a great way to start. YHC learned that a planking BT can pass for a bench in a pinch. Dude was like a doing Derkins on a bench. Also in a pinch if you ever need a 160 BPM Metronome for some reason but don’t have one handy you can grab Swirly and start him on some PLTs.

    The cold dew felt great when on the ground. Hardywood must have enjoyed it more rocking his signature Jerusalem Cruisers.

    Mumblechatter was on Flipper posting in another town again. Apparently RVA brings it like no other, no taking the pedal off the gas this morning.

    Sippy Cup crushed the hills, he says he isn’t 100% but could fool YHC. The Bear Crawl at the end was purely to boost YHC’S morale. A Flipper -Honeydo bear crawl combo in a ghost flag relay would be similar to the  2017 Golden State Warriors, just sayin.

    Announcements – August challenge is 100 Miles, just in time for BRR!   Hardywood knows a guy if you are doing a breakfast meeting in the next few weeks. Also prayers for White Deer in his father’s passing last week.

    Silent Assassin signing off.

  • PRE-Blast: Ghost Flag will Fly at NoToll – August 1

    PRE-Blast: Ghost Flag will Fly at NoToll – August 1

    SOJ is the current keeper of the #GhostFlag and it will fly at NoToll tomorrow.  What better way to start off the month of August.  It will be glorious.  BE THERE!

  • Party of One

    YHC didn’t look at the Q sheet, just assumed a few SOJ folks would be at AO. Hot potato Q for one it was. Couldn’t pass up the chance to run in 60 degree weather after the past month.

    The thang:

    Perform the Rosie route again, add in Midlothian Elementary School to complete a drive-by of all three Midlothian schools for the full 6 miles.

    Moleskin – no words were said during this workout or post, it would seem weird wouldn’t it? See you folks in the gloom!

  • Sweat follows mist

    A PAX of 7 familiar with the offerings of GridIron posted for this morning’s workout.  We gathered in the usual spot at the Pouncey Tract Park parking lot, exchanged greetings and/or barbs, then started the Thang like so:

    Jog across the well-manicured football field to the edge of the western endzone for the startup COP with 5 Burpees, then Seal Jacks x 20, Russian Soldiers x 20, Helicopters x 20, Merkins x 10, and LBCs x 30.

    Mosey eastward across the football field and down the hill from the scoreboard to the smaller field for a Four Corner variant.  Jog to the first corner of the field for SSHs x 10 then to the following corner adding Carolina Dry Docks x 20.  Continue to other corners adding exercises to the other exercises with Copperhead Squats x 30, then Box Cutters x 40.  Continue back around the field removing the earlier exercises.  Plank at final corner until the full PAX is collected.

    Return the bleachers on the groomed football field for an AMRAP round, completing Back Extensions x 10, Rosalitas x 20, and Alabama Prom Dates x 30.  Target was at least 4 rounds within about 12 minutes.

    Brief Ark Loader interlude with Bear Crawl to mid-field, Crab Walk back, Bear Crawl back to mid-field, and Bunny Hop back.

    The bleachers once again for a second AMRAP round, completing Plank Jacks x 10, Incline Merkins x 20, and Alternating Step Ups x 30.  Target, again, was 4 rounds within about 12 minutes.

    Finish with Ring of Fire.  Start jogging in place with each PAX member completing 3 Burpees, then passing it around one round.  Down to plank, then 5 Merkins each around the circle from Plank position.  Flip over and hold Dead Cockroach, passing around 5 WWII Sit Ups.

    Back to the parking lot for COT with name-a-rama and numberama.  Attila took us out.

    TNM:  Missed some GridIron regulars.  PAX thoughts and prayers with White Deer’s family.  Wishing speedy recovery for Cecil and Earthworm.  Nice work from young Yale today staying just ahead of J’ville.  Nice work also Ragweed in knocking out that last AMREP set.  The morning mist was refreshing, but it was good catching up indoors after for the coffeteria.

    Announcements:  Convergence at GridIron on Saturday, September 30th.  Offerings of 6 AM and 7 AM workouts.  More details to follow.  There are hopes for filling the large football field – bring FNGs and Kotters (and yourselves).

  • Hot Potato Florence SC Style


    1 F3RVA Pax member enters the South Paw AO a few minutes before 0700 to locate the F3 Florence PAX at their describing time and location. As 0700 came, only one other car entered the parking, A dude in a blue shirt, he immediately took off running.

    THE THANG

    Follow Dude in Blue shirt for 2.5miles all around the Florence Academic Complex( South Florence High School)

    Pass dude in blue Shirt, do 2 laps on track around the Gridiron, avoid stepping in a dogpile, head to the tennis courts which were larger than Batteau’s making it a punisher on the legs, although much shorter than a River Run, but with noToll to pay.
    Pyramid four corners on the courts

    10x Merkins, 20x Knee bends, 30X Box Cutter, 40x LBC’s, 20X Merkins, 40X Knee Bends, 60xBox Cutter, 80XLBC’s

    —-Two more dudes appear on the track, with what looks like a printed Weinke, Head back to the Track, They are doing laps, approximately two more laps, Dude Caught—- Not F3 PAX either, but friendly enough— but they had no interest in carrying the hot potato.

    Mosey to the Bleachers for some Steps and Lunges, with the number of cobwebs it felt much like a spider run.

    Mosey back to the parking lot.

    COT Bleeder took it out

    Moleskin

    If their had been a Ghost flag today at South Paw, YHC would have been taking it back to RVA today.

    Although it was disappointing to not see any other F3 PAX, it was nice that there were enough other participants at the AO that YHC felt like he would get a decent beatdown.

    Happily the rain held out for a decent clear workout. By 0800 a total of 10 other folks had appeared in the gloom; but none had any semblance of F3; although 3 of them knew of F3.

    Announcements:

    F3 Florence needs to update there Twitter and Workout info.

  • The magnificent 7

    Seven stalwart posted for a Wednesday evening hill run.

    The Thang: 1 big loop, 1 small loop, 1 big loop and 1 small loop.

    NMM;

    Weather was a bit better than normal July/August weather.  90 and humid, but thats the best you can get this time of year.

    YHC got a new outfit.  Look for it at an AO near you.

    TYA Out

     

  • WTF! Call 911!

    19 strong gathered for a Dogpile workout Swirly style this morning and here is how it went down…

    Indian Run Mossy to the Carillon – COP ” Helicopters, Windmills, IW’s, Arm Circles, LBC’s Flutter Kicks

    Indian Run to the Rusty Cage : Partner up and grab a sandbag. 5 pull up’s – 5 overhead press with sand bag – 5 sets – 5 jerkins – 5 overhead press with sandbags – 5 sets.

    Indian Run to the Theatre : 5 dips on each step working our way down 18 steps. Back up 5 incline merkins each step 18 steps.

    Indian Run to the second circle : Curb Crawl 1-5 bear crawl merkin crawl bear merkin.

    Burpee shuffle with a twist : 2 pax begin at same time – 5 burpees – pass to the person to their left – around the circle while pax runs in place.

    Hardywood Special : partner up bear crawl to the middle of the circle – 5 booYah merkins – crawl bear back – all the way around circle – while pax does invisible jump rope.

    Spits – Ghost Flag Challenge Beast : 3 teams – Daville – SOJ – West Enders : Beast across the full Carillon field – Burpees – Merkins – Seal Jacks – American Hammers – WW11’s – SSH’s

    Indian Run Mossy back to the flag!

    And here’s the story : YHC pulled up the Dpile @ 5 as it was raining pretty good thinking this is gonna be a wet one  today… The rain however pretty much stayed away as soon as  the pax arrived. Nice little curve ball to start out with the Indian run mossy had some heads turning but we got in the groove… The rusty cage (always a crowd pleaser) mixed with the sandbags made for a good start – great job guys – Sippy Cup was YHC’s partner and he crushed it as usual! The Theatre had a full production about to start kinda vibe going today as we arrived to tackle the steps but no  stage entertainment was to be found do to the weather and or the early hour however there was plenty of entertainment on the steps as the pax bitched and moaned about their arms… Spit crushed the dips – Gumbo and Two can crushed the incline merkins on the way back up! The Burpee shuffle with a twist had the pax hollering and cheering each other on – Halfpipe killed that thing baby I know papa Hardywood was proud! The Hardywood special booYah merkins almost was derailed because Honeydo (YHC”s partner) tried to begin the booYah merkins with his left hand ???? Dude what the hell ??? Anyway he pulled it together and all was well after that 🙂

    Please allow YHC to now explain the shift in the Q at the end. Normally you don;t take the Quarterback out at this stage in the game but Spit had sent in a special request to corporate yesterday asking if he could have 10 min of YHC’s Q.. YHC told him he could not promise it but that he would certainly try to make it happen… Those of you that know me know I love to Q – YHC has been known to take a hot potato Q and not share (I apologize for that fella’s – just got excited) 🙂 Anyway although YHC would normally never give any time of his Q up – this special request by Spit had merit – The Ghost Flag was on the line. There was going to be a relay – some competition – and YHC’s is all about some of  tha baby… The pax had no idea YHC was passing the ball to Spit so when that was announced Rosie ran directly over to YHC and said Swirly dude are you ok ??? Jeez I was about to dial 911 – WTF??? Yep Swirly was good a disclaimer was made and the race began. I am happy to report that SOJ was the winner and now retains the ghost flag. Hardywood, HalfPipe, Rosie, Gumbo, Binford – way to go dudes !!! Can’t wait to see who takes the flag next. Great job Spit way to keep this alive man…

    As we gathered around the flags at the end of the workout Fuddski noticed that the Ghost Flag was bent. YHC told Fudd that Circle K had already put out a statement regarding the fact that there might have been a few Cold Beers drunk during construction of the flag so it is what it is …….. Also SOJ team had their pic taken with the flag and some how Fuudski – (who is on the west enders team made it in the shot – dude really )??

    Announcements were made : Lot’s happening in Sept. BRR (42days) Reese Strong and Crab Picking – 16th Convergence 30th  . Hardywood is working with a group in town that helps folks start businesses – he has a particular person he is working with who is going to be doing breakfast catering – get with Hardywood if you/ your company has interest in helping this person get going by scheduling them for an event or meeting.

    EF Hutton took us out with a good prayer to send us all off into the weekend

    ET’s as always was great – it was weird to only have 19 @ Dogpile today – lot’s of guys out of town – but the small group made it happen today – well done guys – it was a pleasure to lead this morning.

  • A Time to Reflect

    19 fabulous DaVillers shook off the fart sack and made The Creek a time to reflect. This is what transpired:

    Mosey through the parking lot and out to the field:

    COP

    • X15 SSHs for the 15 years of memories YHC had in RVA
    • X15 Werkins
    • X15 Freddie Mercuries
    • X15 Smurf Jacks
    • X10/X5/X10/X5 Arm Circles

    THANG

    Mosey to the parking lot:

    Abs of Fun

    • 15x 8ct Swirlies
    • 15x 4ct Heels to Heaven
    • 15x 10ct Windshield Wipers
    • 15x 4ct ABCs
      • 1 minute breather
    • 15x 8ct Swirlies
    • 15x 4ct Heels to Heaven
    • 15ct Windshield Wipers
    • 15x 4ct ABCs

    Mosey back over to the field

    15s – Inverted

    • Merkins / Ape Squats

    Mosey to the flags

    5 Favorites

    • Favorite RVA – non-F3 / non-Family
    • Favorite RVA spot
    • Favorite F3 Exercise
    • Lead Pax in 5 of favorite F3 exercise

    COT/Namorama

    NMS

    530 came and an assessment of the men was taken.  It was remarked that Swirly still continues to dis DaVille. At that point one said, “I don’t think he is allowed near schools or churches.” Another mentioned that his ankle bracelet doesn’t have the range to reach DaVille.    One wonders, but I am sure Corporate is debating whether to launch an investigation.

    YHC took the PAX to the field for COP. At that time Spit reminded YHC why we don’t do that – many moons ago a certain PAX member in his excitement got the decimals of the PAX to a level that we were able to disturb sleeping neighbors from the comfort of their beds. YHC pleaded with the PAX to use their inside voices for COP.  With the precision of an assembly line worker, the PAX did a great job in using their inside voices.

    Abs of Fun was a highlight of the morning.  Excitement was in the air and a request was made to add another round.  We cruised through the 15s and headed to the Flags for Favorite 5s.  YHC added a request for each to also add who is there favorite RVAer – non-F3 / non-Family, their favorite RVA spot and what is their favorite F3 Exercise. After that the PAB member lead everyone in 5 of those favorite exercises.  At the end YHC challenged each to go and EH that individual and give them the gift of F3.

    In the end, Spit requested we circle up and lay hands and pray for Abacus as he leaves on his vacation tomorrow and when he returns leaves in less then 24 hours for his new job.  This was very emotional to the YHC as these men he loves and respects lifted him up in such a way.  Goose pimples now writing this back blast. Fitness brings us together giving into Fellowship that allows us to do life together and be encouraged which in leads gives us hope and ultimately fuels our Faith of something Greater. Today my Faith in something unseen went up. Thanks my brothers.

    Announcements:

    • Next Thursday is “First Thursday in DaVille”  – – 6pm at Atlee HS and then Kreggers – – more info
    • 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.
  • Preblast — F3RVA’s 3rd Anniversary Convergence

    Preblast — F3RVA’s 3rd Anniversary Convergence

    We launched F3 RVA at GridIron on September 20, 2014. To commemorate the 3rd anniversary of the launch, we will host a convergence at GridIron (click for map) on Sept. 30, 2017.

    The main event will be at 0700. As with last year’s anniversary convergence, we would like to drive the numbers way up. Please bring as many FNGs as possible. Go retrieve our stragglers. Don’t apologize to them for making them get up early — they need your intervention.

    As with last year, we will again have a Bonus Workout at 0600 for F3 regulars and those ready for an FNG baptism by copious amounts of sweat and grime.

    Charlottesville and Hampton Roads are welcome and encouraged to attend.

    I challenge our F3 region to create a circle of men at GridIron that completely envelopes one of the football fields.

    To echo Hardywood’s wisdom from last year:

    **If you are awesome and love America you will dominate both workouts.**

    See ya in the gloom! Jville