Category: Richmond, VA

  • No Need to Taper

    4 RVA PAX assembled on the Friday morning of the 2018 CSAUP without concern of tapering…none of us were participating.

    The beatdown went down as follows:

    THANG

    COP: SSH, DQs, Merkins, Crab Cakes, LBCs

    Age Before Beauty Bearimeters: DK & Holland vs Roper & Roscoe – Partner 1 runs backwards around bus loop, Partner 2 bear crawls, swap when you meet-up until perimeter is complete.

    Mosey to High School

    Stop by side of gym for 11’s: Donkey Kicks + Pole Smokers

    Mosey to track parking lot for Touch-a-Light-Pole: Partner up – Partner 1 touches a light pole not touched, increasing by 1 each time up to 4; Partner 2 planks or holds 6 inches

    Repeat-O for 5 & 6 light poles

    Mosey to hill leading back to cars for Jacob’s Ladder: bear crawl up, burpee, run back down, 10 copperhead squats – repeato and increase burpees up to 6

    Mosey back to VSF

    COT – Roscoe took us out

    NM
    YHC took Q upon short notice. Fun had by all. YHC apologizes for the delay posting this.

  • Watch out for the milk truck

    A group of 5 gentlemen arose to enjoy a crisp morning at Heartbreak Ridge.  Here’s what went down:

    Mosey around the school and then circle up in front.

    COP: SSH, Imperial walkers (with a redo b/c YHC is a bit rusty at Qing), Helicopters, Don Q

    Mosey to the Race track for a 4 x 100: 25 each of Flutter kicks, squats, lbcs, and merkins at the four corners of the track, 4 laps.

    2 sets of dips on each of the grand stands.

    Mosey up to the parking lot for sprints at 50% and 80%.

    Next, mosey to the side of the school and complete a burpee at each post.

    Finally, a Triple check: Donkey kicks, Lt Dans, curb to curb bear crawls  after we dodge the milk truck.

    COT – Atilla took us out.

    Announcements: preorders are setup for Dogpile and mosey on F3 shirts.  Loose Goose volunteered to make a West End order to save on shipping.

    NMS

    OK, I know it’s a lame title but there was next no mumble chatter.  Tclaps to Loose Goose who was killing out there and to Gomer Pyler who is recovering from a foot injury but showed no signs of tapering.  It was a pleasure gentlemen.

    Ronnie out.

  • Dogpile and Mosey On shirts now available for pre-order!

    Dogpile and Mosey On shirts now available for pre-order!

    From now until 4/30, get your RVA gear while the getting’s good!  Q’s please spread the word at your workouts and backblasts.  This is the first time Dogpile shirts have been available in 3 years, so who knows when your next chance will be!

    Also, if you travel and post while you are out of town, I recommend buying  an extra 1 or 2 so that if you can “trade jerseys”.

    If anybody would like to save shipping, Lab Rat will be putting in a purchase this week and will gladly do a bulk order.  Contact him directly with your exact order for this.

     

    Active PreOrders

  • An Early Morning Love Affair: Vinny’s VQ

    Five suitors showed up for Vinny’s VQ. It went like this:

    Happy Hour & Icebreakers. DQs (15)/ Arm Circles (10 and 5) each arm/ Invisible jump ropes (15)/ Helicopters (15).

    Speed dating at Love Hill. Partner up: Crawl bears, Backwards lunges, Triple Jump Copperhead Squats (2) to the top of the hill while partner runs (and switch). If they came back, it was meant to be.

    Dinner date by candle (street) light. New partners: Line tracers at the tennis courts while remaining suitors ate crab cakes (100), flutter kicks (200), SSH (300). Team numbers to completion of the date.

    Palate cleansers. John Merkinroes – each corner of the room (tennis court) :  Dive bombers (15), HR merkins (15), werkins (15), merkins (15).

    After dinner drinks. New partners: Leg tosses -15 straight; 30 left/right (alternate); 40 random (two sets of 20).

    Front porch goodbyes. Circle up. Ring of fire. PAX in plank position. 5 wiper merkins each around the ring. Date’s over. Time to go home. Back to the flag.

    YHC took us out. Always grateful for the opportunity.

    Numberama /Namorama / Announcements

    Great work on #CSAUP men. Truly awesome to watch. Can’t wait to join in the next one. Appreciated the opportunity to lead today.

     

     

  • Recovery at River Run

    2 of SOJ’s finest posted this morning to River Run for a little recovery and exploration.  The clock struck 0530 and off we went into Tarrington with 2 goals… move forward for a few miles and try to avoid any major hills.  YHC logged about 4.25 miles while exploring a few new roads.  LugNut did his thing and looked strong at the finish as we came back together.

    COT, Number-rama, Name-a-rama and a quick prayer from YHC of thankfulness for everyone’s safety through the CSAUP and for the great opportunity we all have to be a part of F3 and do the fun and crazy things we do.

    Have a great Monday men.

    No more Gumbo for you!

  • DA BEARS

    12 Strong resisted the fartsack following a successful CSAUP weekend.  Here’s what ensued:

    COP

    Side Straddle Hop X 20

    DonQ X 10
    Merkins X 10
    LBC’s X15
    Flutter Kicks X15

    Copper head squats X 10

    RUN around and the neighborhood
    Then, Mosey to Bottom of Lindsay: (Partner UP)

    -100 Merkins, sets of 10, P2 planks while P1 exercises

    -100 LBC’s, sets of 25, P2 holds legs 6 inches while P1 exercises

    -100 Jump Squats – Sets of 25 while P2 holds squat lunge position.

    MAIN EVENT:  Bear Crawl .23 miles up Lindsay (stop every 20 paces for 5 Merkins)

    Mosey to Horseshoe for Triple Check – Balls to the wall, flutter kicks, P3 Runs (each team 3 times through).

    Mosey to the Field For Wheelbarrows = Wheelbarrow to the 50 Yard line, stop and team does 10 burpees.  Switch and P2 Wheelbarrows back….

    MARY

     

    American Hammers (X50), 6 inches (X25), Hello Dollies (X20), Leg Lifts (X15)

    Numberama, Namerama, and YHC took us out….

    NMS

    YHC appreciates 12 strong showing up to Hoedown this A.M., particularly after a successful CSAUP weekend!   Fudd made it known that the welcoming committee at the CSAUP finish line was too quiet on Saturday considering the circumstances.  YHC was not present at the end of the race Saturday morning, so no personal comments can be offered.  Fudd did however, demonstrate proper verbal support and tclaps for the pax while we finished Bear Crawling up Lindsay this morning indicating that “this is how to support your team members”.  Love you Fuddski!

    Speaking of Bear Crawls, well done fellas!  That was a long way and Honeydo smoked the rest of the PAX…  YHC can only imagine what the driver of the passing car must have been thinking about 12 dudes crawling up his street at 5:40ish a.m.

    Finally, wheelbarrows were fun today, right?  Great to partner with you Wedding Singer way to push it!

    Announcements: 

    -Slurpee:   YHC has the Breaking Bread Q this Sunday, Kubota has volunteered to help and we please need one more….

    Thanks for letting me lead today fellas, have a great Monday!

     

  • To Taper or Not to Taper

    A PAX of one climbed out of his fart sack two days after completing 3 runs and 1 workout in less than 28 hours to get in a tapering run.

    This is it went down

    Route: Head out of the Atlee parking lot down the service road to Honey Meadows. Loop around Honey Meadows then back up to the parking lot getting in a little over 3 miles. Complete a couple of sprint exercises and stretches.

    Moleskin: Mudface texted YHC last night noting that No Idea and himself will not be posting today. YHC figure this would be a solo day and was correct. During the run YHC noticed that Mechanicsville didn’t get hit with the severe weather last night just a lot of rain. I hope the rest of the RVA PAX fared well also.

    Announcement: Colonial 200 begins Friday morning at 6am in Barboursville, VA. AYE!!

    SPIT ON THAT!! 

  • The Night We Saw Them All

    A PAX eclipsing 40 ditched all common sense for about 18 hours to receive a plentiful helping of each of the three Fs.  This was the F3RVA Century Classic.

    YHC has conversed with a number of individual PAX members about their experience, taking notes during the event and thinking about how to transcribe all of these memories into a backblast.  There is no way YHC could do the stories justice by attempting to capture them for the collective PAX.  Then, after chatting with Lockjaw and the (sober) Ronnie, it became clear.  Treat the backblast as a living backblast.  YHC will make no attempt to capture the essence of this workout, only setting the stage for each and every PAX member to capture it for himself.

    My memories are collected below.  I encourage everyone to add to this list by commenting with your favorite memory.

    Leg 1:  Trying to contain my energy for the CSAUP while stuck in traffic for opening night of the squirrels game
    Leg 2:  Praying for Saab on Meadowbridge and Atlee Rd.  Kudos to all that ran that leg, a true game of frogger
    Leg 3:  All the Mechanicsville PAX member who were not running, companion running with the actual runners.  Kudos!
    Leg 4:  The Creek parking lot is great for fellowship.  This truly felt like a tailgate parking lot.  The energy, games and conversation were all electric.
    Leg 5:  The headlamp on my run reflecting all the pollen flying through the air with me initially thinking it was raining.  30 minutes later realizing all that pollen was being sucked into my lungs at an incredible rate.
    Leg 6:  Hearing of TYA and Swirly questioning if YHC actually marked his legs of the course and me telling them where they can shove it.
    Leg 7:  Realizing how peaceful and quiet the city can be when when you are in it and surrounded by trees.  The new moon highlighted the stars and all their brilliance.
    Leg 8:  Showing up to Hoedown and having Ronnie greet us after his enjoyable evening.
    Leg 9:  Marv almost taking out another animal with his running shoes.
    Leg 10:  Thinking about how comfortable it is to try to sleep on the top of a picnic table.
    Leg 11:  Watching the back and forth between Saab complaining about not being able to sleep and Upchuck for waking him up.
    Leg 12:  Waving to the UR security guard while sitting in a white van with 4 men laying on the ground.  He waved and continued by.
    Leg 13:  Marv learning that Fudd was going to show up only for leg 18 and would still get a tshirt.
    Leg 14:  Seeing Lockjaw drive 20 in a 45 on Charter Colony so he could stay between the lines.
    Leg 15:  Reminding Marv that Fudd was still sleeping.
    Leg 16:  Hearing of a certain individual’s multiple escapades to the bathroom at a singular Wawa.
    Leg 17:  Making the van take a 3 mile detour to Wawa so YHC could get a breakfast hoagie, thus missing the final hand-off.
    Leg 18:  Pulling into Dogpile, realizing it was almost over and thinking the whole experience was too fast.

    This humble correspondent would like to thank everyone involved with making this event successful, especially those listed in the QIC list.  Without it, this would have been a completely stupid and utterly failure of an event.

    Splinter out.

  • Post CSAUP Sunday Fun

    A PAX of one assembled for some post CSAUP merriment bright and early this Sunday morning.

    PAX decided to head down the North Bank towards Tpot. Beautiful weather and not many other runners out today. Between the Monument 10k yesterday and our own CSAUP turnout was light.

    I must say especially when in close proximity to the tracks the fresh spring breeze carried with it some dank odors. I don’t mean dank as in “The Rudeboy Pita from the Dank Eats food truck is diggedy-dank!” I mean dank as in “Are these bushes competely full of dog poop?” Once clearing the sewage smell it proved to be a pleasant day for the trails if not a bit warm and humid. Warm weather is here and so is perspiration. Keep hydrated.

    PAX decided to complete the 7 mile loop returning on Buttermilk, content to progress at Bootleg speed.

    NMS: YHC had a great CSAUP experience. Many thanks to Splinter for pulling it together and TYA for organizing the Richmond Proper team and everybody who helped make it happen. Thanks to my teammates and hats off to everybody who participated, came out to support in between other activities, or thought about us as we were out in the dark leaving a trail of samples across Richmond for Offshore to come back and collect.

    I needed more miles for the week even tho I was exhausted. After getting a nap and a full 8 hours last night it felt good to get out. ET’s with one of my 2.0’s was great.

    Get some rest folks. See you soon

     

  • STS-1 Orbits The Dogpile

    As the pilgrims traveled tirelessly through the night of CSAUP, nine brave men emerged onto the launchpad. As we all know, on this day in 1981 the shuttle Columbia returned to Earth in NASA’s first orbital space flight, STS-1. In tribute, here’s what went down this morning:

    First orbit: run the loop down to the pump house and back up. Circle up for COP (SSH, IW, DQ, Freddie Mercury, Merkins)

    Countdown & Liftoff: mosey to midway down amphitheatre for tricep dips as a 10-countdown, all the way to the bottom. Box jump back out for liftoff.

    Anti-Gravity: @valley beside amphitheatre: WWIIs on one crest, burpees in valley, jump squats on other crest. Start with 5, escalator up to 10 of each.

    Anti-Gravity Part II: mosey to Rusty Cage. 10 pull-ups, 8 jerkins. Repeat 3x.

    Second Orbit: Partner up by Carillon loop. One man bear crawl while partner runs backwards in opposite orbit around circle and median. Switch off each time you meet until duo has completed a bearimeter.

    After 22 years, Columbia met a tragic end as a leading edge of a wing lost heat protection, causing the shuttle to burn up in re-entry in 2003.

    Our own Self Destruction took the PAX back into the amphitheatre. On each step, escalating number of SSH, merkins, & V-ups, until time ran out.

    MOLESKIN
    Glad to see so many in the PAX this morning, despite many of the Dogpile faithful journeying through RVA overnight! Shout out to Spit, who only left early in order to also run the Monument 10K (you know, that other race that happened this weekend). And welcome to Philly’s finest FNG, Liam Smith, aka Allstate. He’s a college buddy of YHC, and happy to come into unfamiliar territory for a good ol’ beatdown.