Category: Richmond, VA

  • Keep Carrying the Flag

    Shovel Flags

    12 beasts met in the gloom to carry the shovel flag with us at NoToll. Here’s how it went down.

    THE THANG
    Mosey with the flag to the nearest field. Plant the shovel flag and circle up:
    COP: 20 Side Straddle Hops,     10 Imperial Walkers, 10 Don Quixotes (Abe Vigoda style)
    COP Dealer’s Choice: 20 LBCs (Shakedown), Homer to Marge (Wilson), 10 Merkins (Viral)

    Mosey with SF to back corner field
    Modified Escalator – To honor Circle K’s dad (who Swirly said was a marine) the PAX ran half way across soccer field to do an exercise for each letter and ran back to the baseline adding an exercise each time (six times out and back)
    Merkins (10x)
    American Hammers (10x two count)
    Rosalitas (10x)
    Iron Mike {ball dippers} (10x two count)
    Newton’s Cradle (10x)
    E2K {oblique crunch} (10x each leg)
    Planks/ Al Gores for the six

    Mosey with SF to the parking lot
    Triple Check: First man pole smokers against the posts, second man does sideways bear crawls around the oval curb, third man sets pace by running to other end of the parking lot and back.
    Toga led abfest (not to be confused with Red Lobster’s Crabfest) for the hotdogs.

    Mosey with SF to the pavilion
    That’s A Deep Burn!:  Find a bench. 20 dips, 20 inclined merkins, 20 dips, 20 inclined merkins, 20 dips, 20 inclined merkins. OH, THAT’S A DEEP BURN!!!!

    Pass the Q to our resident SOJ Devil Dog Flashdance
    ♫ P-T-P-T-Ev-ry-Day ♫: Holding the flag, Flashdance led a cadenced run of two lines with call and response around to the back corner of the fields and then back to the starting point.

    Plank for the six, one last circle up for a quick Ring of Fire.

    Wilson took us out.

    MOLESKINE

    Last night Swirly texted Your Humble Correspondent and some of the other Qs today of the sad news about Circle K’s father. Loose Goose suggested that the Heartbreakers would be carrying the flag around some this morning in honor of Circle K and his dad. YHC thought that was a great idea and a fitting tribute. Circle K has been such a big part of F3RVA over the last two-plus years and we are all indebted to his dedication to the PAX. YHC lost his father 12 years ago and wishes he had a group of men like F3 to lean on at that time. Just an encouragement from someone who’s been through this — rally around Circle K and let him know how much the PAX appreciates him. F3RVA is better thanks to Circle K and by extension the influence of his father. See below for information on services.

    YHC hasn’t led a workout in a few weeks and was clearly knocking the rust off. The clear, concise direction from the Q wasn’t exactly as crisp as he might have liked. Starting out SSHs with an already winded voice was not the auspicious start YHC had hoped for. There were a few “um just start exercising” type beginnings in the COP. There was also a terrible execution of a Newton’s Cradle (a workout YHC had only read about on the Exicon) … sincere thanks to Toga for questioning the Q’s form on the attempted “exercise” and demonstrating a better and more robust alternative.  Spelling M-A-R-I-N-E with exercises was tougher than expected. The Exicon certainly bailed out YHC. “Iron Mikes” was a bit of a stretch, but everyone went with it, which YHC greatly appreciates.

    YHC was happy to be teamed with Tobit and Mr. Roper during the Triple Check, but there was a breakdown of communication at one point which left poor Tobit endlessly circling the oval like the last item on a baggage carousel. Please proceed to the Delta counter to reclaim your lost luggage, Mr. Roper.

    YHC’s thanks go out to Flashdance for volunteering to lead a “march” at the end of the workout. YHC could barely run at that point, and the added in singing made for what felt like a very looooooong run back to the starting point. No one seemed interested in belting out Johnny Cash for the Ring of Fire. YHC will take that as a good sign that the PAX was sufficiently smoked by the end.

    YHC sends his Cobains to Wilson for asking him to explain the concept of “Ghost Flag” to the PAX and then shutting him down when he needed a moment to collect his thoughts. YHC blames the lack of oxygen in his brain by that point.

    Swirly-style ATTA BABYS! to Clamshell, Sugar Sock and Cottonmouth for doing a great job this morning. Nicely done, fellas.

    ANNOUNCEMENTS

    Support Circle K – To support Circle K’s family and his father’s passing, Swirly has posted information on services this week to honor Circle K’s dad.

    SOJ Sunday Run – OffTheBooks is on the books. If you’d prefer not to break your ankles on the Buttermilk Trail, New run at 6am Sundays called “Off the Books” at Urban Farmhouse Coalfield/Woolridge areas … check the app.

    Cry Havoc and Let Loose the Hillbillies of Southside! – DaVille smoked F3RVA on their takeover last month … SOJ Takeover week starts August 7th! Check in with Rosie or YHC to grab a Q.

    #2Spooky4U – Rumor has it the Ghost Flag apparently made an appearance this morning over in DaVille! Thanks to Rosie for leading the charge.

    Puppy time! – Shakedown and his 2.0 (Crikey!) enjoyed MARV’s 2.0 workout at 7AM at Dogpile last week. Plan for 2.0s on the third Saturdays every month at Dogpile. YHC humbly suggests if the workout goes on the books it be named “PuppyPile.”

  • Batteau Burn

    6 faithful posted for an unsuspecting Bleeder Q

    THE THANG
    Mosey to COP on Tennis court
    SSH, Merkins, LBC’s, Arm Circles, Imperial Walkers 10-25x of each,

    Mosey to Stairs behind tennis Court. head toward the bottom of the stairs

    Starting with 5 merkins, run to Mid-ish point up stairs, 10 Dips, Run to top for 15 jump Squats. and back to the bottom, repeat increasing 5 each per interval until 50 Jump Squats at the top

    Mosey back to the Virtual SF, Merkin ring of Fire.

    COT, Scrappy took us out.

    Moleskin

    Sadly, Swirly shared the news about Circle K’s father passing, Our thoughts and prayers go to him and his Family. Arrangements are as follows : Visitation will be Wed 7/19 @ Blileys Funeral Home on Augusta 6-9pm. Funeral will be @ 3pm Thursday at Our Lady of Lourdes Church.

  • Circle K

    Circle K

    F3RVA pax:

    Circle K’s father passed away last night. Please keep him and his family in your thoughts and prayers during this difficult time.  Arrangements are as follows : Visitation will be Wed 7/19 @ Blileys Funeral Home on Augusta 6-9pm. Funeral will be @ 3pm Thursday at Our Lady of Lordes .

  • Breaking Bread this Sunday….Need a Q!

    Breaking Bread this Sunday….Need a Q!

    Who’s going to step up and do something that will make an immediate impact on another person’s life?  If you dont know what’s up, give this a quick read:  http://www.dailyplanetva.org/give-help/breaking-bread/

    I need a lead HIM and a couple helpers for this Sunday July 23rd. You should plan a meal purchased or prepared, and plan to serve and eat with the guests.

    For details, call Lab Rat:  804-263-3570.

  • The Real Swirly Posts at Circus

    Nine of the faithful posted on a humid morning at Circus Maximus. Both staff parking lots are being repaved, so the pax gathered on the south side of the school instead of the staff parking lot near the bus loop. This is how the workout went, more or less:

    COP warmup sequence

    10 minute EMOM rotating between (i) right kb lunge, right kb snatch, right kb side lunge, and (ii) standing row.

    10 minute EMOM rotating between (i) left kb lunge, left kb snatch, left kb side lunge, and (ii) halo.

    Mosey to basketball court for a brief intermission from kettlebess.  Do traditional suicides, then bearcrawl from end to end.

    Remainder of workout was an AMRAP sequence consisting of 5 burpees, 20 kb swings, 20 sit and press, run around gate that was about 100m away, rinse and repeat.

    We were joined today by another Swirly, who hails from Raleigh. Since that Swirly claims to have been named 4 years ago, we will henceforth refer to him as the “Real Swirly.”  We discussed renaming RVA’s Swirly, and several excellent variations were suggested, including “Chunky Swirly”, which is defined by Urban Dictionary as follows:

    “A bully manuever. The act of shoving a victim’s face into a toilet bowl full of feces, urine and paper as it flushes. As in: Alvin failed to provide Hank with his lunch money. As a punishment Hank gave Alvin a chunky swirly.”

    No renaming action was taken. Great job, men! Jville

  • Check on Gumbo’s abode

    4 BRR trainees and a bonus runner posted for YHC’s return to RiverRun on a warm and muggy morning.  It was tough to decide which route to take but with the smaller PAX being regulars YHC decided to take the Riverdowns Roller Coaster.

    ROUTE – Across Robious down the trail to River Downs.  Left on Riverdowns S Drive.  Left on Queens Grant Drive, right on Royal Crest Drive.  All the way to the end to check on Gumbo’s house while he is on vacation.  Everything looks safe and sound there.  Reverse route on the way return doubling back for the 6 to generate some more hill work. 4.1 to 4.9 miles logged depending on turnaround and double backs

    It had been over a month since YHC had hit this run and I was happy to be back running in familiar territory.  Creeping up on the BRR Honeymoon is pushing for more and more miles to keep up with his NC team.  DK showed up just to get some miles in even though he is not running the BRR this year.  Singer and Wilson keep churning out the miles and getting stronger as they go, way to work.

    YHC didn’t give the PAX the route until we were leaving the parking lot headed toward Twin Team so Wilson started to get nervous.  Once he heard we were headed to the River Downs Roller Coaster he balked, #runningsucks.  The alternative was Twin Team hill repeats so River Downs it is.

    Great to be back out there and get a chance to run with the PAX.  

     

  • That’s how we do it in Columbus

    Five PAX convened at Linwood Holton this morning for a schweddy beat-down of sorts.  The PAX corralled a transplant from Columbus, exchanged pleasantries then went along our merry way.  Quick mosey around the school to attempt to lose any late arrivals.  No such luck.  Here’s how it went down, more or less.

    COP
    20 – SSH
    20 – IW
    15 – Russian Soldiers
    Flipper decided to join the PAX
    10/5 – Arm Circles forward and backwards
    15 – Copperhead Squats

    The Thang
    Work our way to the corner of the blacktop for Indian Polar Bears.  Plank up head to toe with the PAX member in back polar bearing to the front of the line.  When he goes down the pax goes down.  The PAX made it two times through.

    Quick jaunt over to the soccer field for The Beast.  Exercises were merkins, squats, hand release merkins, monkey humpers, crucible merkins, ball dippers.  We all had a joyous time.

    Meander towards the soft ground for some Lindsays.  Exercises were lunges and WWIIs.  Form police in full effect, more on that later.

    Since we were on the playground, YHC audibled to The Playground Shuffle.  5 PAX so 5 exercises on the various equipment.  Exercises were pull ups, box jumps, ring around the rosie, umbrella jump squats, derkins on the swing.  Pace car was the 10 box jumps then we rotated through.  Completed 3 rounds.

    Speedy gonzales back to the flag for some Mary, including:  LBCs, American Hammers, Freddy Mercuries, Flutter Kicks, Hello Dolly.

    BOM with YHC taking us out.

    Moleskin
    YHC tried to ensure attendance today by EHing at church yesterday.  Flipper got the message and arrived on time at 5:33.  Even our visitor from Columbus managed to get to the AO on time.  Wojo secured the AO this AM, almost leaving before YHC and the Do showed up to confirm he was at the correct location.  Welcome Wojo, hope to see you regularly at the various RVA workouts.

    Speaking of Wojo, we appear to have a new form police ready to take over for Toga.  Honey Do, being his typical welcoming self, offered Wojo some encouraging words as he often does.  Wojo quickly retorted, “lunges are supposed to go all the way to the ground.”  Gloves were off, game on Wojo.

    Flipper and Offshore continuously debated during the Beast whether the distance traveled between sets was 1/3rd of the way or 1/4 of the way.  They were also debating whether it was 3 bear crawls or 5 bear crawls and a push up for a polar bear.  5/3rds of the way is the only way.  These are important metrics that needs to be correct.

    Apologies for the ad-hoc Playground Shuffle call.  Everything went well except the ring around the rosie.  YHC felt like a figure skater trying to keep his balance while spinning around the wheel.  Merlot almost splashed.  At least we were all entertained at Offshore trying to touch the top of the umbrella during jump squats.

    Announcements
    – Thoughts and prayers with Circle K and his family.  The F3 brotherhood is with you.
    – Untappd / Big Data ideation sessions currently in progress.  This could be F3RVAs moneymaker.

    Enjoy the wonderful day today.  After all, it is David Hasselhoff’s Birthday.

     

  • First “OTB” run

    4 strong for the first OTB WO.

    As we set out for an hour run who knew what we would end up with?  Good part was the humidity dropped and we tracked in around 7.1 miles making for a nice start to this Sunday.  Hills are not the main focus on this AO as we all need to prep for the distance and time on our feet for BRR as it coming soon I hear……….

    COT, Name-a-rama, Number-rama

    Good stuff and nice work by all that showed up for the official “OTB” Sunday run.  Hint those that showed up……”WILSON” not helping big data by Fart sacking.  Question to the group if you HC and Fartsack does that take data points away?  Jville hope your doing OK as I know you hit a wall this AM after the first mile.

     

  • Would somebody please blow all these leaves out of the parking lot?!?

    Three pax charged into the morning, and were blessed with a dropping humidity to make the sunny and 70 a little more tolerable.

    Route:  North Bank to Belle Isle, hug the downstream side of the island, and up to Buttermilk.  Return on Buttermilk for 7 miles, and optional Forest Hill loop to make it an even 10.  1/3 of the pax took the option.

    NMS:  Pucker and Offshore kept each other company in front most of the morning, while Lab Rat guarded the six.  Awesome to see these two men out here this morning!  Great run, enjoy the rest of your Sunday.

    Lab Rat apologizes.

  • Muddling Through the Dog Days of Summer

    It is the dog days of summer, but that did not stop 8 strong redwoods from posting today at Gridiron.  YHC and White Deer shared the Q, with YHC starting us off.  Here is how it went down:

    • COP
      • 25 SSH
      • 20 Russian Soldiers
      • 20 Freddy Mercuries
      • 25 APD
      • 10 merkins
      • 20 Helicopters
      • 8 8 count body builders
    • Mosey to the playground and partner-up
      • 25 PLT/10 jerkins x2
    • Mosey to the Pavillion – 25 dips, 25 one leg step-ups (right leg), 25 dips, 25 one leg step-ups (left leg) at the picnic tables
    • Mosey to the Gridiron for 4 corners
      • 4x 10 burpees
      • 4x 10 LBC
      • 4x 10 monkey humpers
      • 4x 10 WWII sit-ups
      • 2x 10 merkins/2x 10 Carolina dry docks
    • Bear crawl 1/4 of the football field and then run to the end zone before YHC passed the Q to White Deer
    • Mosey to the parking lot
      • 2 minute plank challenge
      • 10 merkins with left leg raised/10 merkins with right leg raised
      • Boat/canoe with KB
      • 10 KB presses with each arm
      • 20 KB Alabama honeymoons
      • 10 one armed curls with each arm
      • 10 KB halos
      • 10 second KB hold
      • Bear crawl around the island
    • COT with YHC taking us out followed by coffee at Einsteins

    YHC and White Deer were supposed to split the Q 50/50.  In actuality, YHC took 75%, much to the joy of Johnsonville’s back.  As always, Johnsonville led the charge with a strong performance, but there were some concerns that he might (re)injure himself during the workout.  Raise your hands if this surprises you.

    Strong showing from Cecil in his grand reappearance.  In addition, it was great to see Ragweed back at the Gridiron.  Great perseverance on a humid morning!

    The highlight of the workout was White Deer demonstrating jerkins on the playground.  As always, White Deer was fast and reckless, slamming is head on the bars.  Most people would be impacted by such a fierce blow to the head.  Not so with White Deer; no harm and onward he went.  Draw your own conclusions.

    Finally, as for announcements, there was a happy hour for Toga on Wednesday.  Sorry if you missed that.  The event appeared to fly under the radar.  Toga, we will miss you; come back soon!

    Stay cool in this heat.  Drink plenty liquids (or was that what the M told me to do this morning before I left).

    Attila