Category: Richmond, VA

  • In lieu of Counting Sheep

    Johnsonville’s pre-blast instructions re construction in process at CM helped guide some of the PAX to the correct alter AO this morning near the gridiron at Godwin HS. For Chum and Krue, their savvy served them well. It was a beautiful morning for the following:

    SSHs, arm circles, and slow low squats

    The 300:

    X25 APDs, X25 KB Right Snatches, X25 Merkins, X25 KB Left Snatches, X25 APDs, X25 KB American Swings, X25 Merkins, X25 KB American Swings, X25 APDs, X25 KB Right Presses, X25 Merkins, and X25 KB Left Presses

    The 200:

    X25 APDs, X25 KB Pullovers, X25 APDs, X25 KB Tricep Presses, X25 APDs
    X25 KB Pullovers, X25 APDs, and X25 KB Tricep Presses

    The 100:

    X25 KB High Pulls, X25 KB Squats, X25 KB High Pulls, and X25 KB Squats

    Hoops’ pick: X10 KB Merkins each side
    Cletus’ pick: X15 KB Bent Over Rows each side
    Krue’s pick: X5 KB Bottom Half TGUs each side
    White Deer’s pick: Boat/Canoe
    Chum’s pick: X15 KB Figure 8s/RTWs

    Mosey KB Carries – right hand suitcase, right hand waiter, left hand suitcase, and left hand waiter

    KB tracers – racked kaorokes and fwd/rvs triceps extensions

    COT: Numberama and Namearama; Announcements re D’Ville Frisbee/COTU gathering and Toga sendoff; prayers for Cheech’s family, J’ville’s friend and his family, WD’s father, travel mercies, and unspoken.

    Moleskin: Cletus and Hoops ganged up on WD the moment the three left the car this morning – Attila would have been pleased had he posted. J’ville’s text informing of sleep malfunction sufficed as YHC’s wake up alert. Touting the proven health benefits of somnambulism was not effective to prompt a J’Ville posting. There being no willing VQ candidates, YHC took the Q on the fly and kept it fast and simple. Chum and Krue – with their heavier KBs – impressed by hitting the called reps.

    The heavens declare the glory of God; the skies proclaim the work of his hands.
    Psalm 19:1 (NIV)

  • Pre-Blast……Toga’s Last Dogpile

    In case you haven’t heard, Toga and his family are moving to Nashville later this summer.  No one is more upset than YHC, as Toga and YHC have been friends for a long time.  Toga is the perfect antidote to Fudd.  When YHC gets fired up, Toga reels him in.  When YHC starts up with mumblechatter, Toga can be counted on to drop the penetrating type of sarcasm that leaves YHC speechless.  Yin and Yang, positive and negative, the Redskins and the Cowboys, the analogies could continue forever…….the greatness of one could not be achieved without the counteracting forces of the other.  One thing YHC is certain of…….for all the grief I’ve endured over the years, I know that in many ways my friendship with Toga has made me a better man. Iron sharpens iron……..and no one has sharpened YHC more than Toga.

    All good things must come to an end, and although I’m sure we are all sad to see Toga go, YHC hopes that the PAX can make an extra effort to break free from the hold of the fartsack, prior commitments, or whatever inconveniences might let you rationalize not posting, and flood Dogpile with numbers on Saturday, July 8th so that Toga feels the love before the sun sets on his last days in RVA.  Fudd and Toga will share the Q, and between the Yin and the Yang, I can pretty much guarantee that all will be smoked by the time 7am rolls around.

    Another pearl for those of you that don’t know……..Dogpile was Toga’s brainchild, and I’m pretty sure (Big Data please confirm) that he was the first Q ever of the Super Bowl of F3RVA workouts.  Let’s send the Godfather of Dogpile off in style.

  • PreBlast – July Monthly Challenge – Polar Bears

    The Monthly Challenge for July will be Polar Bears. 1000 for the month, about 33 a day.

    Have fun

    Is this the third month in a row that DaVille got to decide?

  • As Simple As Possible…But No Simpler

    Fifteen fierce veterans descended on WDog on a strangely cool late June morning for YHC’s VQ.

    Here’s what went down:

    Mosey to circle by the amphitheater for COP:

    • SSH x 30 (because YHC forgot to stop counting at 25)
    • Don Quixote x 12
    • Hillbillies x 20
    • Merkins x 12
    • LBCs x 20

    Quick mosey to top of the amphitheater.  PAX performs 5 derkins and 5 dips at each step on the way down and then 1 box jump burpee at each step on the way up.

    Plankorama.

    BLIMPS at the Carillon:

    • Burpees x 10
    • Lunges x 15 (each leg)
    • Imperial Walkers x 20 (each leg)
    • Merkins x 25
    • Plank Jax x 30
    • Squats (jump squats) x 35

    In between each exercise, run up and around the back of the Carillon.

    Plankorama.

    BEAST:

    PAX performs 6 of each exercise at the 25-50-75, run to the end of the field, turn around, and repeat for each round.

    • Round 1 – Merkins
    • Round 2 – Merkins (Offshore)
    • Round 3 – WWII Sit-ups (Swirly)
    • Round 4 – Carolina Dry Docks (Sippy)
    • Round 5 – Crunchy Frogs (Lab Rat)

    Numberama, Namerama, COT

    NMS

    YHC arrived at the AO 15 minutes early this morning to doublecheck that the amphitheater was not overgrown with weeds but mainly to see if YHC could beat Swirly. No such luck. Swirly and Bleeder were chillin’ out like they’d been there since 4:30.

    Since this was my VQ, YHC slept very little last night going over the exercises in my head.  YHC received varying degrees of advice when it came to his first Q: make it as hard as possible, make it simple, have a theme, etc. Ultimately, YHC went with as simple as possible…but no simpler.  I’m pretty sure that’s an Einstein quote and who am I to argue with Einstein.

    YHC had more than enough exercises planned than 45 minutes would allow.  Even so, I was surprised by how quickly the PAX crushed what I threw at them.  In the lead were the usual suspects (Hardywood, Swirly, Sippy, Offshore, ….forgive me if I left your name out).  Lab Rat was looking for a pattern in my counts during COP.  It was nothing but randomness, however. The descent/ascent of the amphitheater was straightforward enough and the PAX seemed to appreciate my consistent counts of the exercises for each step. The BLIMPS went well enough although there was some disagreement over whether YHC said to start with 5 or 10 burpees. The Beast went off without a hitch but only 5 of 6 rounds were completed due to running out of time.  Offshore was dying to get his 800 merkins in today and opted for two rounds of merkins.

    Very little mumble chatter this morning…should YHC take that as a compliment?

    It was a privilege to lead this morning! YHC has been wanting to Q but needed a VQ week to really motivate me. Thanks to Offshore and Wheelbarrow for making a point to come out this morning and support YHC for his VQ.

    Announcements

    • Wednesday hill run at 5:30
    • Shirts for sale on mudgear.com to benefit family of Cheech (F3 Lexington) who was hit by a car while running last week

    Peace out homeslices!

     

     

     

  • I Want to be Your Sledgehammer

    4 SOJ’s finest and 1 west siiiiiide gangsta convened for a virginal Q at the Source of Truth.  EF planted the Flag.  Here’s how it went down.

    Mosey to football field

    COP (IC)

    • SSH
    • DQ (slower than Abe Vigoda)
    • Arm Circles
    • Ball Dippers
    • Russian Soldiers
    • LBCs

    Mosey to corner of track for lap

    • Sprint Straightaways
    • Backwards around corners

    Mosey to long jump pit

    Conveyor Belt x 3 rotations

    • Sledgehammer tire slams
    • KB Swings/ Rows/ Curls/ whatever Wilson was doing
    • Jump Rope
    • Burpees
    • Run to baseball backstop

    Mosey back to football bleachers – mind the giant pile

    • Muscle Ups
    • Dips

    Mosey to 15 yard line while bunny hopping through overturned hurdles

    Pacman (2 try to reach end zone, 3 defend – all Bearcrawl)

    • 4 rounds – 5 burpees for Ghosts and Pacmen between rounds

    Mary

    • Box Cutters
    • Cross-leg lifts
    • Freddie Mercurys

    Ring of Fire x 3 waves

    Mosey to retrieve sledge/ KB/ Jump Rope and back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived Swirly early despite the hike from the near West End to explore the AO as this was YHC’s VPost as well as VQ at SOT.  YHC left impressed.  The AO has so many options, including a quick trip off campus to CHHS if one so chooses.  The PAX seemed to be impressed with YHC’s skill with a jump rope, but unimpressed with slinging a KB and sledgehammer around.  The size and makeup of the PAX meant mumblechatter was high, Q excluded.  YHC had difficulty maintaining his composure when calling for Don Quixotes “nice and slow” then calling a cadence that would make an auctioneer’s head spin.  Thanks to DK for pointing out YHC’s failings.  Fudd posted before YHC arrived and left before the beat down began, but not before leaving his mark near the football bleachers.  Strong performances by all, YHC is grateful for the opportunity to lead.

    ANNOUNCEMENTS

    Hill Run today

    Upchuck golf

    1st Thursdays in DaVille

    Ask Honeymoon where to post for Gumbo’s homerun derby on July 11th

    F3RVA Fantasy Football – talk to EF Hutton if interested

  • Bringing a Little Gumbo to DaVille…GEAUX TIGERS

    18 strong (including 1 FNG) posted at DaVille to welcome a new Q from the South.  YHC was so excited that sleep was just not happening last night, so at 0430 I gathered provisions for the trek and saddled up and hit the road.  Arriving the Ville of Mechanics with plenty of time to spare, YHC planted the flag and surveyed the land to make final plans for his DaVille VQ.  It went a little something like this:

    Mosey to open parking lot area and circle up for disclaimer and COP, that included:

    • SSHs x30 (for every minute it took YHC to get to the AO this morning)
    • Don Quixote x10 – Swirly Slowsky
    • Hillbillies x15 – another present from the South, though they just aren’t the same without Jville
    • Copperhead Squats x10
    • Hand Release Merkins x10
    • LBCs x20
    • Flutter Kicks x20

    Mosey (YHC narrowly avoided being snipered by a GOLDBERG) to the bus loop and grab a curb for curb crawls.  Bear crawl across for 1 incline merkin; Crawl Bear back for 2 derkins…repeat up to 6 and back down to 1.  Al Gore for the six.

    Mosey over to the side wall of CMS for a round of 18s (yes, Circle K, that is not 11s or Blackjack – today, we are doing 18s) as follows – start at the wall with 17 Donkey Kicks, then run across grass to sidewalk and do 1 jump-squat, then run back to the wall. Continue increasing/decreasing by 1 until 1DK and 17 jump squats.  Plank-o-Rama for the six.

    Mosey to the end of the bus loop by Atlee Station Road and team up for a Triple Check – Merkins, Box Cutters and run around the bus loop.

    Form two lines for an Indigenous People Run back to the Flag.

    5 Burpees OYO and 1 minute of Superman.

    COT, Number-rama, Name-a-rama and YHC took us out.

    NMS –

    Welcome to FNG – Ryan – now Uno.  Way to work young man!

    As I mentioned above, even though I have Q’d now many times, the excitement of Q’ing at a new AO made sleep difficult, but on the positive side, it wasn’t hard to get to the AO in time.  YHC had several different potential game-plans for today – one included playing some F3 Baseball, but unfortunately the Mechanics keep their well-manicured baseball fields under lock and key and the fences are formidable.

    Next plan — bring the pain while celebrating the awesome baseball history of the great LSU TIGERS.  This year marks the Tigers’ 18th trip to the College World Series and their 7th trip to the CWS Final.  The Tigers have 6 CWS Titles to their name.  Watch the youtube video for the greatest clutch HR in NCAA CWS History.  I remember watching this game after my Senior year of high school and going CRAZY when Morris hit it…ENJOY.

    As a bonus fact, 18 was YHC’s baseball number, so perfect harmony with the theme and with the size of the PAX today….I love it when a plan comes together.

    The Tigers were defeated last night by the FLA Gators, but hopefully the Tigers can rally tonight to force a decisive game 3 tomorrow night.  GEAUX TIGERS!

    The PAX, including Uno and Slash crushed the workout today.  The 18s proved as difficult as I thought and took up some serious time, so a few other surprises had to get the AX.  I’ll save them for next time!

    Way to work today men.  It was great to join you guys and meet some new folks.  I love seeing the youngsters out there bringing the energy.  You guys have a strong PAX in DaVille.  Keep up the great work and I look forward to getting back up North soon.

    Announcements:

    • July 4th convergence at Dogpile – 0600.  See Circle K’s pre-Blast for details
    • September 16 – ReeseStrong 5K see Phonics for details
    • Next Thursday – First Thursday at DaVille 1800 hours for Ultimate Frisbee and COLbeers, followed by a trip to COTU for more COLbeers.  Ms and 2.0s welcome
    • AO change for NoToll on Tuesday, July 11 — Post at Huguenot Little League (behind Robious Elementary School) for the second annual HR Derby workout.

    For today…no more Gumbo for you!

  • NTVQ – Frog is Crunched!

    13 Soldiers defeated the fartsack on an amazing cool morning at No Toll to see if YHC could make it through his first Q.

    How it went down:

    Mosey to the back parking lot

    SSH x 15

    Don Quixote x 10

    LBCs x 25 OYO

    Merkins x 10

    Mosey to back field

    Twenty Ones – One Side of field Merkins other Side Crunchy Frogs

    Plank up

    Mosey to Front Field

    Partner Up – First partner runs length of field and back while Second partner lunges, continue switching until length of field is complete

    Al Gore until all PAX finish

    One round of four corners:

    First Corner – 5 Burpees

    Second Corner – 10 Carolina Dry Docks

    Third Corner – 20 Mountain Climbers

    Fourth Corner – 30 Monkey Humpers

    Mosey back to flag for some Mary – passed the Q to Wilson for Mary he learned in Charlotte

    Homer to Marge – on your six – hold legs up 6in moving them to heels to heaven, on Qs count slowly lower back to 6in

    Cross leg LBC – cross leg, take opposite elbow to leg that is crossed x 10 – switch and repeat

    Wilson threw Q back to Marmaduke for a quick Ring of Fire

    COT – Numberama, Namerama, Announcements and DK took us out!

    MS-

    As the PAX began to assemble YHC was eagerly waiting 5:30 so he could get his first Q on the road. With 3 mins to spare McRib rolls in as Honeymoon points out that YHC must be ready to bring the pain if McRib is early. YHC was more concerned about messing up the counting on the COP before any pain could occur. With the not so good counting complete Flashdance graced us with his presence to start the 21 exercise with the perfectly timed question of “What is a Crunchy Frog?” Once example was given the mumble chatter began to die down rather quickly. Well except for Flashdance who was looking for a pass on being late with Wilson due to hot coffee being spilled en route to AO, no pass given.   Of course Rosie and Honeymoon did Rosie and Honeymoon things and as they finished ahead of the PAX, moseyed over to the other field to EH Lochte (FNG) who joined us for rest of the morning. The pack keeps growing! McRib helped plank everyone up while YHC finished his 21, much appreciated!

    Much more mumble chatter as we slowed into the lunges, DK commenting on Honeymoon’s BB, or lack there of. Does Wilson have a partner in this exercise, does he not and so forth. Enjoyed hearing the comments during 21 and Mr. Roper keeping me in line with what number we were on. I’m sure I missed some; please add anything I may have missed!

    Shout out to all the PAX who came out and put in work this morning, everyone killed it!

    It was an honor and privilege to lead my first Q with this awesome group of guys who were very supportive, much appreciation to each one of you.

    Ill leave you gents with something my father told me everyday growing up:

    “Noah didn’t wait for his ship to come in, he went out and built one!”

    Have a Great Day!

    Marmaduke

  • Pre-Blast F3RVA July 4 Convergence

    WHAT : F3 RVA July 4 Convergence

    WHERE : Dogpile

    WHEN : 6-7am

    With the amount of hotdogs, hamburgers and golden beverages that are sure to be consumed by the PAX on July 4, why not make some room for the over indulgences by starting the day off with a good F3 beatdown.  We will gather in the normal location for Saturday morning Dogpile at the World Series of AOs (as THE Carpenter likes to call Dogpile) and spend the next 60 minutes celebrating our Independence the only way F3 men know how.

    As the day is a holiday, it is also the perfect opportunity to EH some neighbors, friends or out of town guests.  Make sure to bring your Shovel Flag.

    Circle K

     

  • trailer park girls Indian run round the outside…

    5 fearless and worthy men met for sharpening at another heart breaker. Despite an absolutely terrible already bright 62F and clear morning this cherry was happy to VQ.

    After startex and pre-amble, Conspiracy (LIFO) joined us and then Loose Goose needed to find Elvis. Splinter, Offshore and YHC got started and the others joined in when they could:

    THANG :

    • Mosey to front of QMS
    • Warmup IC = SSH x 20, Merkin x 20, LBC’s x 20, Flutter Kicks x15, Dolly x15, Rosalita x15, Flutter Kicks x16, Merkin x20 (we wanted to admire Conspiracy’s form again)
    • Mosey to the low ground next to the ball field
    • Lazy Triple Check – Iron Chair, 20 decline Merkin, 20 Dips
    • Mosey to basketball court / blacktop wall
    • Pair up for F3 Graffiti:
      • 15 Donkey Kick on wall – BTTW + Iron Char
      • Suicide burpee count down (from 9 – 9 lines)
    • Mosey to PES playground.  Pair up: 30 pullups
    • Indian Run around the outside of the courts and ball fields to the track
    • 2x Orangutans on football goal posts
    • 3x ring of fire – double pump merkin burpee

    Numberama, Namorama and YHC took us out.

    NMM

    PAX enjoyed exploring the features of the Heartbreak AO. Sunrise is at 551a but BMNT was at 440a so it was already quite bright thus killing off the gloom and allowing a solid recon. There are some coupons behind Pemberton that are lonely and in need of use – YHC thought about several audibles, but decided to leave them for next time. Once again, PAX noticed who we think is the pastor from West End Assy of God doing a light workout – EH commence. Some nerd discussion about big data and moving the forum. TClaps to Splinter for the initialization and legacy data movement.  We wrapped it up with feasibility discussion about real pull up bars in the AO and whether we really need construction plans.

    Thanks to Splinter for letting me take his slot and borrow his shovel flag.  Thanks to all PAX for bearing with a VQ.

    Announcements

    • Circle K putting together a convergence for the Fourth
    • Friday Lunch Fellowship at Whole Foods
    • OBX pre blast next two weeks – then later in summer

  • Singer’s Stroll

    Eleven RVA and one lost Davillian pax joined up at UR for a beautiful stroll across the bridge.

    The thang:

    4 milers – out UR Drive and across bridge. Run to west intersection of Southampton and Riverside, return ( or just cloverleaf the off ramp as Bleeder mentioned).

    5 milers – out UR Drive and across bridge, take off ramp and turn left to intersection, turn left up Southampton to Cherokee, return to UR.

    6 milers – out UR Drive and across bridge, head west on Riverside Dr to Hickory and up to Cherokee, turn around at Cherokee, back to intersection of Southampton, go straight up Southampton to Cherokee, return to UR.

    YHC’s first non-bootcamp style Q for VQ week. Without TYA checking on the six, YHC tends to get lost in the maze of the UR back roads. So the plan was to go where YHC drives every morning, and not get lost, hence the Singer Stroll. Southampton is a nice .4-.5 mile uphill run to Cherokee. The six milers went rogue a bit from the desired path but running is still running when you are….running.

    Good to see Saab getting his legs back under him. Swirly and son picked it up a level on the return.

    Need a ‘V’Q for Saturday Dogpile. Tobit’s VQ tomorrow at WDog.

    -Singer