Category: Richmond, VA

  • Today, we’ll check in on Saab’s injury of the week and Bleeder’s got the runs?!?

    A questionable number of runners descended upon the trails today at differing times, with the main brunt leaving at the designated 0700.  It was hot and sticky, which will be the name of the game for the next couple of months, so we may as well embrace it.  Here is the shakedown:

    Route: North bank to Canal walk and loop around the Pipeline trail (swim break).  Cross the river on T. Potter bridge and return on Buttermilk.  Official GPS (mine) clocked in at 8.5 miles.  YMMV

    NMS:

    -Always a pleasure to have Obama join us for trail run!  He acted as group photographer today and kept Helix and Hat Trick from taking it easy.  Speaking of Helix and Hat Trick, they were the only other takers on swim call.  What doesnt kill you makes you stronger!  We’ll have to continue it when the water gets colder.

    -Aisle 5 is feeling the calling of the mountains and has upped his running game in preparation for BRR.  Hell of a job today, buddy!

    -Special thanks today to Upchuck for minding the six.  Appreciate it, man!

    -Great to run with EF Hutton today, even though I broke his heart.  He informed me he was finishing up Corporate Challenge today.  I asked him how was the double dip yesterday and he said “what do you mean?”  Whoops.  Good job on the streak though.  He lamented on that the rest of the run….

    -We caught up to Saab limping his way back along Texas Ave. with yet another injury.  Tough break, buddy.  Get well quick.

    -RUMOR has it that Bleeder ran this morning.  Soooooo……what does Big Data count, cars or faces?  YHC is being generous with the pax list today, but he thinks that some rulings need to be made on this subject.  The pax was joined by TYA and Wedding Singer who either took a shower right before we showed or actually ran today.

  • Welcome to Some New & Old Faces

    The temperatures were moderate, the humidity was unseasonably absent, and the Gridiron AO was filled with lush, green grass.  Today was made for a classic Gridiron boot camp workout (void of White Deer’s mumblechatter).  Here is how it went down.

    • Warm-up
      • 20 SSH
      • 15 Helicopters
      • 20 IW
      • 10 merkins
      • 20 deep squats
    • Mosey to the football field for a lindsey with dips and WWII sit-ups
    • 15 Freddy Mercuries/25 APD
    • Mosey to the practice field for 11s with burpees and LBCs
    • 25 APB/25 PLTs
    • Mosey to the back of the school for 5 pull-ups and 10 jerkins
    • Mosey to the softball field for an arch loader
      • Bear crawl
      • Karaoke
      • Crawl bear with backwards run
      • Karaoke
      • Lunges
      • Combat crawls
    • Ring of fire (10 merkins)
    • Mosey to the parking lot for COT
    • COT – Earthworm takes us out with a great prayer for Cheech’s family and all involved/touched by the fatal accident of a week ago; we continue to remember them.  Earthworm, thanks for leading us in that time.

    Today was great day at Gridiron.  It was a blessing to have Pew visit us from Lexington, SC.  Our F3 brethren in SC are still mourning the loss of our brother Cheech.  I was floored to hear that Cheech’s wife was teaching VBS this week.  She is an amazing woman.  In addition, the F3 PAX in SC have shown great grace and mercy to the young woman who was driving to work that morning.  These men have loved her, and give us a great example to follow.

    Welcome to Gridiron Byproduct!  Thanks for making the drive from DaVille and joining us today.  Your effort was strong, and we enjoyed your fellowship.  You are always welcome back to be a part of our brotherhood.

    I have one thing to say about Krü, the man is slow, steady and determined.  It is something to behold.  I have immense respect for our brother’s effort.

    Finally,  the PAX got a great shot of energy when Nightcrawler rolled into the parking lot just as we began to embark on our workout.  It has been a long time, but we are glad to see your familiar face.    Do not be a stranger brother!  Spare us from any future interventions.

    Many of the PAX enjoyed some fellowship at Einstein’s after the workout.  It was a great turnout on a holiday weekend.  Hopefully we burned enough calories to partake in some extra BBQ, bourbon and brews this holiday weekend.  Remember that there is a convergence on our nation’s birthday at Dogwood Dell.  Stay safe!

    Attila

  • Rug Burn

    Two dozen of Richmond’s finest greeted a sunny-and-70 first day of July at the Dell. Here is what happened.

     

    Mosey to circle next to the Carillon.

     

    COP

    (All exercises IC)

    SSH x 20

    Forward arm circles x 15, Helicopter x 15, reverse arm circles x 15

    Werkins x 15

    Flutter kicks x 20

    Crab cakes x 20

    Polar bear to center and bear polar to perimeter

     

    Rusty Cage

    In three groups, two rounds of one-legged burpees x 10; 10 pull-ups or chin-ups; 20 dips

    Plank for the six

     

    Amphitheater

    Box jumps x 3 each step ascending; dips x 3 each step descending

    Plank for the six

    Ascend the amphitheater with one exercise (20 reps) at every sixth step: monkey humpers, incline Merkins, heel raises. Repeat descending. Three cycles.

    Invisible jumprope for the six.

    Mosey up the amphitheater, picking up trash on the way. Al Gore at the top.

     

    Field in Front of Carillon

    Partner up. Wheelbarrow 20 steps followed by dragging partner 20 steps; switch partners and repeat to the other end of the field.

    Run back with intermittent polar bears as called out by Q.

     

    Carillon

    Run up steps to back of Carillon, burpees x 10, then descend. Repeat.

     

    Back to Flag

    Circle up. Al Gore. Shuffle counterclockwise/clockwise multiple times.

    Flutter kicks x 20 IC

    American hammers x 20 IC

    10 burpees OYO

     

    COT/BOM

    Wilson took us out.

     

    NMS

    Another hot and humid summer Saturday, but you all always make this worthwhile. YHC witnessed a solid effort by all. Mr. Roper can knock out some chin-ups. Patty Mayo excelled at just about everything. He especially stood out in the amphitheater. Impressive. Gumbo was the model for being dragged. Not sure how he managed a perfect 45-degree angle from the ground, but YHC suspects his ultimate form was inspired by his partner’s repeated velcro comments. Bleeder crushed the polar bears. If he is signed up for the monthly challenge, the gauntlet has been thrown.

     

    This was right around YHC’s one-year anniversary with F3. It was a bit intimidating to try Dogpile for the first time. Appreciate everyone bearing with YHC. Apologies for any ripped shirts or back rug burns from the partner drag. YHC now cannot complain about bruised spine from WWW II sit-ups on the Nickel Bridge. Seriously, YHC is truly grateful to be a part of this amazing brotherhood.

     

    Announcements

    • Next No Toll workout will be at Huguenot Little League.
    • New F3 RVA website is live (F3RVA.org).
    • ReeseStrong 5K will be September 16th (www.ReeseStrong.org). Phonics has all of the details. Clown cars leave from Dogpile that morning. There will be an opportunity to do the 5K the hard way.
    • Charity golf tournament in Stafford will be August 7th. See Upchuck for details.
    • Note that Toga’s Dogpile swan song will be next Saturday.
    • Next Thursday Daville will host the inaugural “First Thursday” with ultimate frisbee followed by second F at COTU. See pre-blast.
    • July 4th convergence will be 0600 at Dog Pile.

     

     

  • F3RVA.org

    Cross posting.

    F3RVA.org is live. You may now attempt to login as well.

    One quick update that is different than my previous notes. If you have never posted a backblast then you will likely not have a user account. This was a limitation of the migration from f3nation.

    Instructions for logging in are posted on the new site. If, after trying to recover your password you cannot login, Shoot me an email at admin@f3rva.org.

    Any new backblasts for Richmond, Hampton Roads and Charlottesville, please post them on f3rva.org. If you chose to post them on f3nation then they will not be migrated and they will slowly fade into the gloom.

    Splinter

  • Step up or Step Aside

    20 pax showed up for a Q-less run/ride this morning.  Lab Rat knew about the empty slot and came prepared, calling the Carillon route.  Marv gave the flying assist calling for the Carillon route in reverse!  Splinter was maintaining the official clock, so when YHC turned to him regarding time, he said GO.

    The reverse Carillon route is such a classic because it forces the 6 milers to commit the extra 3/4 of a mile right off the bat (5 mile route is actually 5.25).  This gives the route a bit of a fox v. hare scenario, where the 5 milers (hares) are wanting to stay out in front of the 6 milers (foxes).  Sometimes you win, sometimes you get eaten.  This morning, the 5 milers fared pretty well against the 6 milers, with a good majority finishing in front of MARV, who led the way on the long route this morning.  Splinter is recovering from losing 7 pounds somehow after getting his wisdom teeth pulled.  I didnt think you could shave 7 pounds of Splinter without removing a limb.

    Awesome to see some old faces out again….Sippy Cup, Aisle 5, and Pucker.  Cake is visiting from Roanoke, and (smartly) brought his bike along to get in some miles with the GEARS folks.  BRR season is upon us, guys!  Great job to all this morning.

     

    Lab Rat Apologizes…

  • Murph Friday

    8 strong men to take on 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 taking the group into some LBCs as we gathered back at the flag.  With 2 mins. To go we decided American Hammers for 26 count would top off the MUrph and set us up for a great Holiday weekend!

    COT, Name-a-rama, Number-rama

    Strong work for all that showed up and as always it is a privilege to lead such a find group of men.  Great work by all and it was awesome to see the group jumping in pushing each other on the pull-ups!  Lastly we did get to experience a special speed round which was a new twist in the Murp….thanks Roper!

  • Chutes and Ladders

    YHC is a little late getting the BB out because he was fasting before doctor’s appointment this morning, and after the event, the YHC was living up to his F3 name.  Now that all is well and YHC is properly hydrated, here’s what went down:

    24 gamesmen entered what had to be one of the more pleasant glooms in while.  There was a nice chill in the air and light dew on the grass for the VQ.

    Mosey to the blacktop for the COP

    SSH x 10 x 2 – there was a lot of chatter (and laughter) from the PAX about the Q’s unique, yet stylish SSH form; Q saw others imitating it, which is taken as the highest form of flattery.

    Imperial Walkers x 10 x 2

    Hillbillies x 10 x 2

    Arm Circles

    Don Quixotes x 10 x 2Mosey to

    Mosey to tree line at far end of field for a game of “Chutes & Ladders.”  PAX climbed the ladder by running to each tree to perform an exercise, increasing by one at each tree, until they reached the top of ladder at the 10th rung, and then they worked their way back down the ladder with a different exercise decreasing by one each rung.Ladder #1 – Jump Squats up the ladder, and 2-count mountain climbers down

    Ladder #1 – Jump Squats up the ladder, and 2-count mountain climbers down

    To keep it fun, the PAX did burpee “chutes” between the ladders.Ladder #2 – Carolina Dry Docks up the ladder, and

    Ladder #2 – Carolina Dry Docks up the ladder, and rosalitas back downMosey to the tennis courts for Triple Check.  Divided into groups of three. First team member bear crawls to

    Mosey to the tennis courts for Triple Check.  Divided into groups of three. First team member bear crawls to middle of first court and back, run to middle of second court, back, run to middle of third court and back; other team members are 2. Six inches; 3. Elbow planks.

    Mosey to monkey bars for AMRAP in seven minutes of “LabRat-etta” Dora.  PAX partnered up for 3 merkins, 4 plank jacks, and 5 2-count American Hammers while the other partner ran to the pull-up bars and back.  Despite the number of ladders the PAX had already climbed, they crushed it!Mosey back to the flag for a quick Ring of Fire before Numberama and Name-o-rama.

    Mosey back to the flag for a quick Ring of Fire before Numberama and Name-o-rama.

    Announcements –

    TYA reminded everyone that the new F3RVA regional website is going live on July 1.  Be sure to comment on BB to help with your information transferring to new site.  Names will migrate, but will need to reset password. Special thanks to Splinter, Swiper, Swirly and others for their work on the new F3RVA site.

    Viral also reminded everyone about F3 RVA July 4 Convergence; check the BB.

    YHC wants to thank everyone for their support on his VQ event, including the clown car from the Southside; great to meet some new PAX.  YHC was pretty nervous, couldn’t eat the night before, had fitful night sleep and was up for good around 3:00am, but all was well once the chatter started during the COP.  Also, a huge shoutout to Hardywood who helped plan today’s AO, planted the flag, and was pretty damn persistent in EH-ing this VQ; thank goodness!

    Respectfully submitted,

    Cottonmouth 

  • 1-2-3-What the heck is his problem?

    Six dudes showed up to see if YHC could remember how to count, but we did some other stuff too. Read on for the details.

    COP (All IC)

    • SSH x10
    • Hillbillies x12
    • Copperhead Squats x14
    • Arm Circles x10,5 and reverse x10,5

    THANG

    Parking Lot Tracers on the way to the basketball hoop.

    Pair up for Doracides (thx Circle K) 2 pairs and a trio did the following as teams:

    • 100 – LBCs
    • 150 – Squats
    • 200 – Heels to Heaven

    Mosey over to the jungle gym and track for a Six Pack interlude. 1 Pull-up(or chin-up)/5 Merkins to 5 Pull-ups/1 Merkin and back down to 1 Pull-up(or chin-up)/5 Merkins.

    At the same location get into 3’s for a  Triple Check

    • Durkins on the jungle gym ladder
    • Dips on the tall edge of the other jungle gym
    • 1 lap runner to keep it moving
    • 3 rounds for good measure

    Time still on the clock. A round of 11s on the small valley of suck commenced.  Spit chose Merkins to work on the monthly challenge and our friend from Hickory, NC chose squats.  YHC knew he meant jump squats, so we did.  Called an audible with 3 minutes to get to COT.

    Mosey back to the Flag.  Ring of fire with 10x Merkins.

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    Last night I dragged my 2.0s to the park to put the final touches on my plan.  They had a good time and got Bruster’s on the way home. The numbers in COP were for them (Sami-10, Jonah-12, Micah-14)

    I arrived very early today due to my normal Q-anxiety, but it allowed me to set up the cones for the Doracides.  The cones are still at the AO, so guess who will be stopping by this evening.

    Slimer and a freshly EH’d Alien (FNG) and Hurricane were next to arrive and stuck around even after finding out that YHC was QIC. YHC was very pleased when the 6th PAX arrived so that the Triple Check was possible.  Everyone performed admirably and Patti Mayo represented Hickory very well today!

    My cadence calls continue to be embarrassing.  I may just drop COP from my routines and just deal with LP and Labrat’s mumblechatter in the future.

    COT, the PAX assisted YHC and a F3 name was given to FNG (Alien).

    Welcome, Alien and Patti Mayo!

    ANNOUNCEMENTS

    Pray for Abacus as he completes his mammoth ride today:   Check out his Pre-Blast

    First Thursday in DaVille coming up on July 6th

    F3RVA Independence Day Convergence

    You asked for a Wheelie Q? You got it!

  • I don’t have any lunges left in me!

    Seven fortunate gents showed up to help YHC with his VQ.  Spit brought the flag, YHC planted it, and with no LIFO’s we started out on a pleasantly cool morning.

    COP, in cadence

    15 SSH, 15 merkins, 15 small arm circles, 10 big arm circles, 15 Don Quixotes

    Mosey to back of school, time to partner up!

    1 partner ran around the track, the other lovingly did kettle bell figure eights while lunging, switching legs each time.  There was some mumblechatter about this, which YHC noted and ignored.  Partners switched off until each had run around the track 4 times.

    Mosey to track, time for 4 corners, with more lunges!  YEA!

    Corner 1, 20 goblet squats, lunge to next corner, 15 cleans, lunge again, 20 halos (10 each way), lunge again, 15 double hand swings, lunge, al gore with a 10 count.

    Mosey to front of school, then on your own for: 20 merkins, 25 overhead presses, 30 sit up presses, and 25 squats.  Mosey to adjacent grassy area for 10 more squats (because YHC had a brain fart while planning) and 10 hand to hand cleans (thanks Helix!).  Mosey to flag for Ring of Fire–assemble in plank position, shoulder to shoulder, pass around KBs 3 times, which led to one smashed finger and several close calls.

    Numberama, Namerama, announcements.

    July 4th convergence at Dogpile, 6:00.  Mechanicsville folk, plan to meet at Wawa on 301 at 5:30 to head down.

    On July 11th, First Thursday at DaVille, 6:00 PM for 30-45 minutes of Ultimate then heading over to COTU for drinking of fermented beverages.  Ms and 2.0s are welcome and encouraged.

    Thank you to all who came out for my VQ–at one point I had the thought “I’m telling people what to do and they are listening! And thanking me for it!”  Very cool, and thanks to MudFace and Spit for their advice and encouragement.

    No Idea

  • Bleeder needs to do laundry

    The PAX-9 (including 1 FNG and 3 Wed Hill newbies)

    What did we do-Ran up and down for 45-50 minutes

    NMS:  YHC loves the Wed Hill runs because there is no better way to sweat out some stress than running some hills after a day in the office.  YHC has had a particularly stressfull past couple of days and definitely needed a good run.  TYA has given up giving directions for these runs, as nobody follows the routes he plans.  The PAX just runs from hill to hill in whatever direction they decide.  All is good as the entire PAX crushed the hills today.  YHC and Swirly completed 2 big loops and 2 small loops.  TYA and Gomer Pyle made 3 big loops look easy.  Offshore, Loose Goose, Bleeder and Theta mixed in a combination of Big Loops, Small Loops and various other routes conquering every hill along the way.   Swirly and YHC were enjoying the scenery with a couple of our perferred post Wed Hill Run hydration beverages (Coldbeer) when Saab rolled in about 730pm.  Way to get some hills in, albeit a little late.  BRR will be here before you know it, as Swirly has informed me, the Hillcrest neighbors have plenty of hills they love to share with F3RVA.

    Welcome Theta.

    Circle K