Category: Richmond, VA

  • 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

  • 10 for 10 rounds of Murph Friday!

    10 strong men to take on to rounds of Murph Friday!

    Mossy around the school + track for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle.  Rosie thanks for leading the last 2 mins as we knocked out some LBC’s to finish the morning.

    COT, Name-a-rama, Number-rama

    Strong work for all, it’s great to see the return of many and to watch each of you improve on the Murph challenge as we have been at it now for 7 months!

  • Roger Raj-er, What’s our vector, Victor?

    Five of the faithful and one eager FNG posted at Circus Maximus with kettlebells in hand. HoneyDo and Johnsonville each came prepared to Q.

    HoneyDo clearly had the superior claim, having followed best practices and good F3 protocol by signing up. Jville (YHC) held a weak claim, having announced the prior week that he would Q but failing to actually memorialize that in the official records. Both offered to yield to the other, and YHC somehow ended up at the Q.

    THANG:

    Warmup with 10 burpees, merkins, planks shifting into pickle pounders, Alabama prom dates, crab cakes, and arm circles. At some point during the warmup, FNG Raj-er drove up, and YHC paused to bring him into the fold.

    8 minute EMOM #1: burpees and standing rows

    mosey to basketball court.

    8 minute EMOM #2: kb swings and goblet squats

    suicide run on basketball court immediately followed by AMRAP lawnmower pulls on right side.

    suicide run on basketball court immediately followed by AMRAP lawnmower pulls on left side.

    bearcrawl length of court; backward run; karaoke down and back; karaoke other way down and back; bunny hop

    LBCs; merkins

    We have been meeting on the south side of the school for about a month in light of substantial, seemingly interminable parking lot work. Hopefully, we can return to normal next week.

    I appreciate HoneyDo yielding the Q despite his superior claim. I know all regulars are grateful for HoneyDo’s willingness to lead, and we look forward to the diabolical gloom he had planned.

    It was good having Raj-er come out. Raj-er is a guy that I met running last week. Without any fear whatsoever, he accepted my headlock and joined our thang. I hope that he comes back and that we get a chance to learn more about him.

    Great work, men! Jville

  • No pool today, just humidity

    17 escaped the lure of the FS to hit the roads today.

    Reverse Carillon routes for the runners.  Splinter was the lone 6 with many  groups running 5.

    Fudd took us out.

    NMS:

    Today it looked liked we went in the pool.  I think I was less wet yesterday.

    It was good to see Fuddski in a surprise appearance after a while away.

    TYA continues to push both fashion and technology with his cooling suit.  It is slightly odd with him putting ice packs down his pants before a run.  Maybe Wilson was on to something with the long sleeves in summer…..

    As the BRR approaches, its been good to see the Pax come out and push their distance and pace.  Keep it up!  Almost there!

    Time to Taper,

    Lockjaw

  • PreBlast – First Thursday in Daville

    PreBlast – First Thursday in Daville

    DaVille will be hosting another first Thursday next Thursday August 3rd. Back by popular demand, we will start the evening with a friendly game of ultimate Frisbee at 6pm. Meet in the back teacher lot behind Atlee HS. We will play till around 7/7:15 then be heading to either Kreggers (9523 Kings Charter Dr, Ashland, VA 23005) or Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116).

    2.0’s and M’s are welcomed to join!!

    Hope to see you there!!

  • No Spoons needed

    SW

    14 F3 RVA regulars, 1 F3 New Orleans, and a couple of LIFO’s posted this morning with a unique beatdown for most.

    THE THANG

    Long Mosey to the Church Field in Windsor Farms for COP
    Usual F3 Disclaimer with the addition of “if you think you may Drown, don’t do the exercise”

    20X SSH
    10X Don Quixote
    30X LBC’s

    Short Mosey down the street to a friendly neighborhood pool
    Instructions on Pool Safety – shoes off
    10mins of Triple Check
    Dips, Merkins, 2 short laps in the pool

    100x World War II sit-ups, the wet kind, feet on the edge of the pool, body in the pool (try not drown)

    Game of modified Marco Polo

    Mosey back to Field at Mary
    Plank-o-rama
    Superman

    Mosey back to the Flag
    Ring of fire- 10x Merkins

    COT Mary took us out

    Moleskin

    Although YHC ran to the AO this AM, YHC made the decision not to post an additional Back Blast. The 2 Lifo’s did some version of a four corners drill, and missed the opportunity for drowning.

    At One minute to 0530, YHC announced that gloves would not be necessary for the workout, Splinter, in what can be described as a celebratory move, threw his gloves over his shoulder in the general direction of his vehicle; during the first COP, in Plank position, he proclaimed that his hands were now dirty, YHC re-assured him that they would soon be clean.

    The Pool Q was something that YHC has been waiting to bring it to the PAX for quite some time; as good fortune would have it, Thursday Q slot was empty earlier in the week, and the weather was mostly cooperative and as good fortune would have it, the Discovery channel’s annual Shark week happened to coincide which helped bring the thought of adding the Jaws theme music to the pool activity. The neighborhood had already been put in code orange Land Shark Alert.

    Welcome to Reluctant Yankee from F3 New Orleans, you picked a unique day to come out Brotha!

    Pre-workout, Upchuck was giving a thorough description for TYA’s new Wilson inspired running gear. Although his lunch was not agree with him yesterday, the shirt performed as delivered, and TYA did not look like he had swam during his run as he normally does.

    Although the fountain was not operational this morning, MARV has put in his request for a corresponding fountain lake to TYA to add to his new backyard. YHC looks forward the Pre-move-in party.

    Also, When YHC walked back by the pool this morning post-workout; there was a spoon at the bottom(which can be retrieved at the owner’s leisure) which begs two questions, 1) Did anyone see DK at the workout this morning. & 2) What exactly did one expect to use the spoon for at a workout — next time, YHC will make this announcement, “You will not need gloves nor spoons during the workout.” just to alleviate any confusion.

    Announcements

    Upchuck is riding the Capital Trail this Saturday starting at Three Chopt, see him for details

    Convergence Sept 30th – Gridiron

    A Super Hardywood announced- Egghead RVA – https://www.eggheadrva.com/ is looking to do some test orders of 10 – 15 people for breakfast catering. He’ll be specializing in easy to eat and clean up foods. He’s starting with sandwiches and quiches. If you’d like to reach out to Nate directly, you can reach him at eggheadrva@gmail.com

    Skinny Bitch Bleeder out

  • Search for New SOJ AO has begun!!

    As the search for a new Thursday AO has begun for the SOJ PAX, the New Market crew assembled at 5:30 in the lower half of the neighborhood for a Tabatta beatdown from Sparky that will not soon be forgotten!

    How it went down:

    COP – SSHs, Squat Stretch (sure there is a different name) short Mosey

    8 Round Tabatta: PAX Exercises for 20 secs on and 10 secs of rest (8  times consecutively each station)

    Station 1 : Jump-Rope

    Station 2: Burpee – Side Jump – Burpee again – Repeat

    Station 3: Medicine Ball Slam

    Station 4: Merkins

    Station 5: Sandbag Cling Overhead Press

    Station 6: Overhead Sandbag Tricep Extension

    Station 7: Medicine Ball American Hammers

    Station 8: Prison Squat Jumps

    Numberama/Namearama/ Wilson took us out!

    MS-

    So as the search continues for a new Thursday SOJ AO, Sparky stepped up to to the plate to offer up the Tabatta style workout for the PAX in New Market. Hats off to Sparky for not only taking the Q but to bring all of the needed equipment for the day, including filling the sandbags pre-workout.   It goes without saying that we need to find an AO fast because that beatdown was intense.  Mumblechatter was great as all the PAX put in work this morning.  Great job by all!

    If you have any suggestions for a new AO please feel free to share, open to all suggestions and grateful for the input given!

    Marmaduke

     

  • A reunion of sorts

    Two pax joined the Q this morning, one returning from vacation and one suffering from not enough Lab Rat in his life in general.  Both pax were on board with making this morning a run, so off we went.

    Route:  Meander along the road back to the water treatment plant(?) until it got light enough to see in the woods, along the back of the field, then on to the trails.  Return to the back of the field, then cut across the soccer fields to home base.  All in 5.3 miles by the Q’s watch.

    NMS:  With the Q in full on panic mode regarding the BRR, he was looking to AT LEAST have a heavy run boot camp this morning.  Honestly, he was secretly hoping that nobody would show so that he could get in a run guilt free.  Even better was to have two friends show up that had a similar hope for the morning!  Scully and YHC go way back to fat Lab Rat days when we played softball together.  Scully is a Clemson grad, and most of the pax knows that Lab Rat is a Gamecock…so we naturally hit it off straight away.  Adding to the mix is Spit returning from a vacation and being out of the loop for a week, and there was much catching up to be done.  It was a great run with 2 good friends….what more can a boy ask for?

     

    Lab Rat apologizes.

  • Keep it simple

    6 men posted on a beautiful morning at Washington Henry Elementary to move some cast iron around. This is what occurred

    COP all IC

    SSH x 20

    DQ x 10

    Hillbillies x 10

    Arm Circles  x 10 small 5 big and reverso

    Pyramid

    Two had swings

    One hand swings 2 count

    Snatch 2 count

    Thrusters 2 count

    Lawn mowers 2 count

    Sit-up press

    Diamond merkins on bell

    Do all each round, increasing count by one each round. Ten rounds up and then back down to one

    Numberama

    Namearama

    Announcements

    • Reese Strong 5K 9/16
    • 2nd F at Brewville at 5:30 to 7:30 tonight. See Wildthing
    • Ghost Flag will make an appearance at The Creek this Friday for Abacus’s Q

    COT

    No Idea took us out

    NMS

    YHC was looking for redemption after the lame Q that he brought here recently. it was decided that simplicity was the way to go.

    Mumblechatter was high until the second round had begun and then nothing but grunts and heavy breathing, I can only imagine what the runners that came by thought we were doing.

    The PAX only made it up one side of the Pyramid. Except for Chewy , who finished up two rounds before everyone else, demonstrating  why he gets hate at the end.

    Arranging the eye candy at the end of the workout was difficult, but necessary as there was nothing in the PAX worth looking at.

    Thanks for letting me lead

     

     

     

  • Can We Go Mountain Biking?

    5 Da’Ville riders showed up for a ride where all forgot it was July as we basked in the 65 degree weather. Today we did the Ashland loop 20 – out to Ashland Road and right on Elmont, then we weaseled our way through the topside of Ashland and down Mt Hermon Road to come back to Milestone. Here was the route we traversed today – https://www.strava.com/activities/1102175882

    The sprint today was right in front of Gandy elementary school – “Gandy’s Fire Sprint.”  It started at the tracks and ended at the firehouse.  Strong efforts were put down by everyone with Abacus just finishing ahead of Sugar Baby.  Abacus got the KOM at 47 seconds (27.9 mph), Sugar Baby took the #2 spot at 49 seconds (26.8 mph) and ATV (FNG) took the #3 spot at 51 seconds (25.7mph). So the Da’Ville riders have the top 3 spots on the leader board that has 75 people riding this segment for a total of 579 times.

    NMS

    It is good to see three new faces to our little ride.  We have a good little base and the YHC is confident that we will continue to see this A/O grow in the months to come.  Our first FNG to be named was Domestique who was instrumental in helping Abacus get up to speed in cycling. Second to be named was ATV, which was very easy as Abacus talked about how he mountain bikes and on Ashland road went off road for a bit.  The Pax thought he forgot he wasn’t mountain biking. Last to be named today was Cake Boss.  Lots of chatter on his name originally centered around his proclivity to provide excuses. However, his support of his M’s new GF Bakery option won the day.

    Announcements:

    • Sugar Baby has the Q next week.  Will need someone to step up for the first Q in August.
    • F3 will have a team at Reese Strong 5K 9/16 – More info and register – HERE