Category: Richmond, VA

  • Marking Our Territory

    5 regulars and 1 FNG busted out of the fartsack this morning to move in “V formation” and expand our claim of this great AO. Last night’s storm left a few temporary Mississippi-style swamps around the AO but these 6 were not deterred. Here’s how it went down.

    THE THANG

    Details and Audibles:

    • Warmup COP: Jump Rope, LBCs, Russian Soldiers, Imperial Walkers
      No running with Pull-ups & Merkins
    • Mosey route modified to ensure the AO was marked in all 4 corners. We own this b***h now! Corner 1 – 10 Burpees. Corner 2 – Dog leg raises, 10 each leg. Corner 3 – 10 WWII situps. Corner 4 – 10 IC Freddie Mercuries.
    • 5 Minutes of Mary became ~7 Minutes of Mary due to time. Lots of exercises ending with Superman, of course.
    • COT/naming of FNG

    SOGGY MAN MOLESKIN
    – Welcome FNG Volley to F3 and back to RVA! He walked up to the Q promptly at 5:18 and declared, “I’m Nate. My friend in North Carolina EH’ed me.” IS THIS GUY A NATURAL FIT FOR F3RVA OR WHAT??? Going with the tennis theme, the PAX just couldn’t bring ourselves to name a pastor “FNG Deuce,” especially since you acquitted yourself so well your first time out. We look forward to having you back at Heartbreak Ridge and other AOs in F3 RVA.
    – When YHC scouted the new parts of the AO yesterday it was bone dry. Today, it didn’t take us too long to splash our way into the upper field, and it was tough to find a firm piece of ground (forget dry) from there on out. But like Chuck Norris, YHC (and I’m assuming everyone else) was pushing the earth down with Merkins, not himself up as hands sunk into the ground…
    – Attila (and to a lesser extent FNG Volley) taunted the Q by wearing an extremely clean white shirt. Though YHC was definitely tempted to modify the plan and make an example of such a crime, seeing and having this gander fully take ownership of the AO was something that had been a priority for awhile now, and was not to be put off any longer. That Calvin Klein undershirt of Attila’s got away with only some H20 and maybe a little mulch stuck to it. Fool me once, shame on you. Fool me twice, shame on me. Won’t happen again.
    – Regarding “marking the territory” it was good to check out parts of the AO we hadn’t seen or used before. Better Pull Up bars over at the elementary school, and maybe even more recently mowed grass??!?! Excellent. We left our marks F3 style — no fire hydrants or trees were watered and no golden eggs laid.
    – Well wishes to Sabotage and his gimpy shoulder. Get well soon, and we’ll enjoy seeing you post at runs until then.
    – As always, it’s an honor to lead, thanks for allowing me to do so this morning. This is one of those days that, due to constantly interrupted sleep last night, YHC likely would not have posted if “Loose Goose” hadn’t been on the Q sheet. Time to go sign up again. Sabotage was signed up for VQ week at 45MoM and needs a sub. Is anyone else feeling LUCKY????

    Honk.

  • No Love No Hill No Toll

    There is a road…no simple highway…between the dawn and the dark of night.

    A spry 7 weathered the previous nights storm and did not succumb to the fart sack to take on a bear crawling adventure at No Toll.  Noticeably absent was the New Market boys who must be on an early summer vacation (w. the exception of Wilson, who has now taken his F3 show to NC).

    Here is what went down.

    COP & Disclaimer

    • SSH IC x 3
    • Imperial Walkers IC x 6
    • Don Quixote IC x 5
    • Merkins IC x 10
    • LBCs IC x 20
    • 20 Burpees OYO

    Mosey to first gate

    No Love No Hill No Toll

    • Rabbit Exercise run from gate 1 to gate 2 and back
    • Chasing Exercise (partners switch upon each revolution)
      • Polar Bears
      • Lunges
      • Broad Jump Burpees
    • Rotate until both partners reach gate

    Mosey to grass and then Bear Crawl from grass to Pavilion

    Mini Jackpot Reprise 

    • Exercise 1 – run lap around field
    • Exercise 2 (partners complete as other partner is running lap)
      • 100 Dips
      • 150 Squats
      • 200 Merkins

    Mosey to parking lot

    Native American Pole Smokers

    • PAX holds six inches while each member completes 5 pole smokers (2 revolutions)

    Mosey to bball courts

    Partner Suicides

    • Round 1 – Bear Crawl Suicide while partner performs AMRAP American Hammers (rotate)
    • Round 2 – Backwards Run Suicide while partner performs Monkey Humpers (rotate)
    • Round 3 – Sideways Suicide while partner performs Freddy Mercuries

    Mary

    Merkin Ring of Fire

    Numberama, Name O rama

    Announcements

    • VQ Week planned for 6/26.  See sign up sheet.  Hot Potato Qs will be planned for AOs with no VQ.
    • HDHH for July will be at the Answer BrewPub and will be a send off for Toga.  See Pre-Blast from Lockjaw
    • Something will be coming from SOJ later this summer.

    YHC took us out.

    NMM

    Once in a while you get shown the light, in the strangest of places if you look at it right. 

    365 days ago YHC was indoctrinated into this crazy thing called F3.  After a lot of persuasion from the likes of Earthworm, Saab, LockJaw, Fudd and finally Gumbo, YHC decided to come check out what this was all about.  Since then, my life has been altered for the better.  A year later, YHC has a whole new host of friends and a new happy hour at 0530 and 0600 multiple days each week. YHC is thankful and humbled by the opportunity to lead here and there, but mostly by the camaraderie that is experienced each morning and the hope that is instilled by connecting with such great men.

    YHC’s anniversary Q was filled with a few favorites that have been picked up along the way.

    The post COP started off with a No Toll version of Love Hill.  The lack of a hill at No Toll offers a slight reprieve on the running for this exercise, however, the concept is still fun and works well from gate to gate at No Toll.  Each partner duo crushed this exercise effectively.

    Moseying to the pavilion appeared too easy, so an extended bear crawl was in order.  This also initiated a bc drag race between Jville and Mr Roper.  YHC couldn’t tell who won as they flew by too quickly.

    In honor of Flashdance’s late arrival, YHC decided to pull out a jackpot mini reprise with a fixed set of exercises.  This routine is a lot of fun and allows for an easy fill in for future Qs.  It also provides a nice platform to push yourself and throttle your energy towards the goal.

    There was a lot of push back for the bear crawl suicides and american hammer circuit at the bball courts.  YHC received a lot of questions on the feasibility of performing this combination of exercises.  From Rosie…”You know that’s a lot of American Hammers, do you think that’s a good idea?”….From Shakedown and Mr Roper….”When you say suicide…is that each line and back?”.  YHCs response…”We can do it…let’s go”.  1/2 way through…AUDIBLE…There is something strange that happens in the process of attempting to complete a bear crawl suicide…You go from a high degree of hope at the beginning…to your muscles screaming at you to stop half way through and crawl back on your hands and knees…thus, it was determined to take a short cut on that last piece of the suicide.  With that said, YHC is glad we pushed through most of it together…for as much as it sucked…it was uh..fun:) (maybe not).  On a side note…the monkey humpers and backwards suicides may have been worse.

    During this set YHC also started to chatter with Shakedown about the recent release of “A Long Strange Trip” which is a multi-part documentary on the Grateful Dead available on Amazon Prime.  YHC just started watching it (through episode 2) and it is a really good watch if you are a fan of the band or even a casual observer of the music.  The musical quotes above seemed fitting after that conversation and also fitting to YHCs experience with F3 as they are from GD songs.

    Sometimes the greatest things in life are disguised as too hard, too early in the morning, too strange or just too gloomy.  When YHC initially got the EH to consider coming out to an F3 workout, all of those thoughts and excuses came to mind.  A year later, I see the light.

    As always, YHC is humbled by the opportunity to lead and to be with you all this AM.  Thank you all for allowing for the opportunity and for indulging in my usual bear crawling shenanigans.

    Til Next Time

    McRib

  • Over the River

    and through the woods; eight regulars, including 1 Spider Run n00b, convened for an oldie but goodie route.  No one had the Q so democracy prevailed.

    The Route
    BT was voted class president and guided us across the river and up the hill to Cherokee.  The Bat Cave was avoided due to recent rains, adding on a little distance to the typical 5 mile route.  6 milers added a quick excursion up Rustic Road.  Everyone turned around and headed back to the start.

    Moleskin
    Welcome Flatline to Spider Run.  This route is our typical recovery run as it is about as flat as it gets.  YHC is sure that Singer will have some hills in store for next week’s VQ week.

    TYA is on a quest to replace a pair of shoes every month with the amount of miles he is putting in on a regular basis.  Today, he opted for a dive in the river (or at least it appeared as if he did).

    Great route today gentlemen.

    Announcements
    7/1 – Launch of f3rva.com
    7/11 – No Toll @ Huguenot Baseball Fields
    Plenty of Q spots open this week and next.

  • The Union Jack

    FlagShortly after 0530 Greenwich mean time one lone PAX member headed out in the London heat to add a few miles to his monthly mileage total.

    THE THANG

    Cut through Green Park to Hyde Park for a 5 mile loop.

    Moleskin
    Pele and I have worked out on several occasions on this trip across the pond, after witnessing the changing of the guard yesterday, an early morning run was in order. We were fortunate to have a guided tour of the guard museum. Our tour included a description of why the uniforms were red; which the guide quickly pointed out that The colonist cheated by wearing greens, tans and blues to defeat the English, because they were camouflaged. I almost said we just worked harder at winning, but I thought it best to continue an allied tone.

    Until London calls again, Bleeder out.

  • 5 Potato

    5 steely knuckleheads got the week started off on the right foot and tackled the challenge that is Batteau.  Here’s how it went down.

    The Thang:

    Swirly on the Q:  COP:  SSH, Helicopters , Windmills, Imperial Walkers, LBC’s, APD’s, Flutter Kicks

    Start at playground for 3 sets of:  5 x pullups, 10 x incline merkins, 10 x decline merkins,  run to tree.

    Mosey to benches for 3 sets of: 20 dips and 20 step ups

    Q pitched to BT, mosey to field for Super 7’s (7 burpees, run across field to perform 7 merkins and 7 squats, run back to start.  Complete 7x).

    Soft handoff to Phonics for last Q.  Adjourn to the near field for some ab and chest work.  LBCs, Freddie Mercuries, and a whole bunch of tortuous merkin exercises to include (5 ) 2-ct merkins, 2″ plank hold, (5) 2-ct half merkins.  2, maybe 3 rounds.  Some other stuff? Quick tempo for sure.

    Run to 6 trees, perform 5 burpees at each.  Mosey back to flag and finish out with 20 merkins apiece.

    COT:  Phonics took us out.

    Moleskin:  YHC was Lifo for the first time that he can remember, having had to turn around to get his gloves and being 99% certain curb crawls were on the menu.  Thankfully, none of that nonsense happened, but plenty of other pain was there to greet us.  Great to meet Mindfreak for the first time, and since YHC has been on the road waaaay more than needed it was good to get back to a solid beatdown and sweat with Swirly, Hardywood and Phonics.  If my count is correct, we completed 195 merkins for those doing the challenge this month.  Things I learned today:

    • Mindfreak is a super talent and can beat China’s best 7 yr old at Rubik’s cube completion while juggling on a unicycle.
    • Hot potato Q’s always, always bring the pain.
    • If your choices for the last Q are Phonics, Hardywood and Mindfreak, chances are it’s gonna hurt.

    Announcements:

    • ReeseStrong 5k is in September, get ready.
    • BRR training is in full swing.
    • Lockjaw has the HDHH reins, not sure when it is but it’s coming!
    • Bleeder is doing well across the pond and intends to beat Will and Harry down in the gloom in front of Buckingham Palace.

    Great to be part of the Q Crew today, and always great to be back.  See you in the gloom!

     

  • Cindy, Lindsay, and Mary

    A sturdy six posted for this morning’s offering of The Punisher and we went at it as follows:

    Mosey to the schoolyard western edge for startup COP with 25 x Imaginary Jumpropes, 20 x Hillbillies, 20 x Russian Soldiers, 20 x Don Quixotes, then 15 Arm Circles (including 10 small and 5 large both forward and reverso).

    Return to the front parking lot for the Burpee March.  Starting at the eastern edge of the parking lot, complete one Burpee per parking space.  Flip over for 20 Box Cutters followed by 50 LBCs OYO.  Repeat Burpees on a return trip followed by 20 Rosalitas and 50 LBCs.

    Jog to the playground for Cindy – an AMRAP routine involving rounds of 5 Pullups, 10 Merkins, and 15 Squats.  Completed 5 rounds, paused briefly to collect the PAX, and completed another 5 rounds.

    Mosey to the pavilion for Lindsays rotating Dips and WWI Situps.

    Saunter to the school building for a quick wall medley.  Bear Crawl to the school wall, complete 10 Wall Crawls, then hold the People’s Chair for about 45 seconds followed by Balls to the Wall for 20 seconds.  Repeated the Wall Crawls, People’s Chair, and Balls to the Wall.

    Return to the ShovelFlag for COT.  Pucker took us out.

    Announcements – HDHH in the works for Wednesday, July 12th at The Answer – starting at 6 PM.  Check Toga’s Preblast.  He’s headed back to Nashville.  We’ll miss him in RVA.

    Moleskin – Welcome to Clavin – posting for the first time at The Punisher.  Opus is taking the Q next week.

  • Collection of Firsts

    A Magnificent 7 posted for a gorgeous morning on the trails.  Here’s how it went down:

    Run clockwise on Northbank, cross Potterfield Bridge, continue on Buttermilk and then back to the cars.

    NMM:  This was truly a morning of firsts.  YHC has never been required to pull a Fudd #AAF during a workout.  Fortunately, YHC arrived with time to spare.  Unfortunately, Helix drove in during the half hearted attempt to sneak into the woods, and TYA rolled in during the exit.  What could you do but smile and wave?  TYA believed this to be creepy, but hey, everybody does it.

    YHC then started down the hill with Hat-Trick right on the heals and Helix coming up fast.  It was during this time that YHC learned that Hat-Trick was Helix’s progeny, and it can safely be assumed that Helix grew up in WV with YHC #GeneBackwater and started his family while in his teens.., or he is a vampire who doesn’t age?

    After teaming up with UpChuck for some time, YHC realized the M was teaching Sunday School, and there was no time to delay.  This brought about the next First as this was the first time during a Q that people were left behind.  TYA may still be running or is feeding crows.  Someone let me know!

    Lastly, this was Fathers Day, and it was YHC’s first without his.  The well thought out prayer planned for the COT never happened, but YHC’s dad liked long speeches even less than YHC.  With that in mind, we’ll leave it to this quote:

    “And I think about him, now and then
    Every time I try and every time I win” – Johnny Cash

    Thanks to all the fathers out there who teach through the examples of hard work and never quitting.

    Stay Classy,

    Toga

  • A Leisurely 2-man River Run Stroll

    2 men escaped the post-Father’s Day food coma to post at River Run, including 1 River Run virgin.  The hills were in the original plans, but instead we opted for a more comfortable 4.2 mile jaunt through the River Downs neighborhoods as shown below.

    Thanks for coming out Mr. Roper – it was fun running and catching up with you.

    http://onthegomap.com/?m=r&u=mi&w%5B%5D=Walking+directions+are+in+beta.++++Use+caution+%E2%80%93+This+route+may+be+missing+sidewalks+or+pedestrian+paths.&c%5B%5D=Map+data+%C2%A92017+Google&d=6763&context=share&r2=uubb7fg_vE440404h1W2NU00FNLNLLPJVPVVDHDJHVFX1DV9VFt17X17R00B402C5q1PY1JKBSHULY1RUNURONMJUX1W1d1W1f1Sd1m1b2e1x1ITGRIX1Qn1Qr1W1z1Ur1a2x3695A00b2Z2HHh2X2Z1Z1p1l1X6p5v1v1FFPTNZ1BLNt1Lv1Fl1FZ1DNf2h3d1v2Bb2Tt97t19h1Fn1HZ1Rf1FLd3d3vD~C0025e3h5i1h1q1V_1BY12o1Eq7BO4C6OEGEa6u6WAWBEKCGCa12W17i1Fe25Y3a2Ie2Oo2e100BMFSBQDW17W1145U5k11m12w14k10600M3O1O0K2K8I8GEEGCICOg1g2CKIKEEOCG6M8QEQKOUq1W2Y1a1AI00g3k3i2q2MIGASEI6Y14E4I8EAEEACg1k1s1_1g1q1Sg1o1i2q1s2Mi1Ge1Eg1Cg14G00j2W1B4J4N8RAJCX1SFIJY1h1o2N9L7P5H0b18TEb4e2d1UREb1GT6T3R7NBHD9BDHBJDTTr3b1j4Jz1BR9HDLDNFHJNDD00b2w3p1s2Ni1Jc1HW1Lk1FULi1Ni1Pi1Rg1LW1W3_2s3m3s1q1SMW1IOCm3u1EEAG8I6E4M3q17o27w1Fy47o2Vg9Fq400t3p1d1Fb1LZ1NX1RVTTX1NVn2~3Tl1r1r2Td1HP00OTi1~1030333

     

  • C’Ville Blackout

    10 F3 Regulars, 2 FNGs and 1 11 year old pull up machine escaped the fartsack to  start the weekend the only way F3 knows how.  This is what transpired, I think,

    Circle K Q – Mosey around main field and to COP on BBALL courts.  Exercises included Invisble Jumprope x 20 IC, SSH x1 IC (Your welcome TYA), LBCs x 15 IC, Don Quiote x 10 IC.

    Line up on baseline for YHCs favorite running exercise, Suicides.  Regular Suicides, Reverse Suicides, Burpee Suicides, and Merkin Suicides (5 merkins at each touch point).  Just to show off, K2 skipped through this part of the beatdown.  I think she was just showing off, to show how much better shape she is in than a bunch of grown men.)

    Mosey to the bottom hill at the base of the main field.  Reverse Lunge up Hill.  Continue Mosey to Monkey Bars.

    K2 Q – Elevens.  10 pullups and run to other side of another side of BBALL courts to perform 1 WWII situps.  Repeato until PAX performs 10 WWII situps and 1 pullup.

    TYA Q – Mosey to Pavillion for triple Check.  Exercises included dips on benches, boxcutters, and lunge to far side of field.  Repeato until each PAX member has completed 3 of each exercise.

    Speed Limit Q – Mosey back to parking lot for quick regroup.  Mosey past main field to the damn slipperiest steps YHC has ever encountered to top and reproup at parking lot at top.  Partner up.  One partner competes an exercise while other partner run down the sliiperiest damn steps and back up.  Repeato until all exercise were completed.  Exercise included Diamond Merkins, High Jump Knee Slaps, Plank.

    Mosey back to Flag for 3MOM.  Exercises included Rosalitas, Inlcine Rosalitas, American Hammers.

    COT – Numberama, Namearama, TYA took us out with thankfulness for health and to be the most SUPER we can be during each and every day.

    NMS – The night before K2 told told YHC she was going to F3 (so proud) to get the weekend started the right way.  YHC said OK, but informed his 2.0 she had to get up early because we were headed to C’Ville to meet some new F3 friends.  At 454am, K2 wakes YHC and we hit the ground running because we were meeting at TYA’s house to clown car to C’Ville.  YHC rolls into TYA’s neighborhood hot (Imagine that) and Swirly was already sweating because YHC was 2 minutes late.  The clown car ride up was great because Big Blue had alarm going off left and right, due to Swirly’s (Yes Swirly’s driving speed).  Apparently Woodfin has the teenagers controls set on Big Blue and the damn truck beeps at you every time you go over 71 MPH.  It is odd that the alarms are set on Swirly’s truck because the man rarely even gets to the posted speed limit on any road he drives.  (No wonder he is the first to the workouts every morning, he leaves his house at midnight every night just to be on time, due to the fact he drives as fast as molasses moving in January.)  Now to the beatdown.  After a quick COP, we went right to work with the Suicides.  Every PAX member crushed these and off to the bottom on the hill.  As the PAX was running to the bottom of the hill, YHC imagined TYA traversing the slippery grass of the hill backwards and thoughts of extreme slippage crossed YHC’s mind.  Not to be disappointed, YHC thinks TYA darn near rolled back down the hill at least three time as the PAX Bernie Sanders the incline.  K2 took over the Q like a pro and relished in the fact she could probably perform more pushup than the entire PAX combined.  It was at this point she stopped skipping and was slowing down a touch.  After this was pointed out to her by TYA, she looked him in the eye and starting skipping faster than anybody in the PAX was running.  It is You Vs You after all.  With that being said, YHC could not have been prouder.  Only in F3 will a group of grown men follow the orders of an 11 year old gymnast if that 11 year old is the Q.  Well done K2.  Apparently TYA was intent on seeing how much gravel each PAX member could bring home in their shorts with the Triple Check.  Boxcutters in the gravel will always suck.  Now for the dreaded slippery steps.  Speed Limit can run like the wind, but YHC is questioning his judgement after he led us up the steps to the parking lot.  With the rain the night before, these steps were slick as eel snot.  On one descent, True North went down like a ton of bricks and scraped his back pretty good.  Hope all cuts and bruises heel quickly my man.  Kudos to Speed Limit to step up and lead the PAX for the first time.  During the 3MOM, TYA announced the name of the first C’Ville AO, Blackout.  While K2 and TYA were in complete agreement and understanding of the name, YHC and Swirly still do not get the name.  For further details, ask TYA.  Anyway, it is good to have a new name to add to the list of AOs.

    Coffeteria at BODOS was well attended and it was good to catch up with the various PAX members.  While at BODOS, Swirly and YHC were discussing plans for an F3 Crab-picking, Oyster Roast, Cookout during this summer.  Look for details later this summer/early fall.

    The clown car back to Richmond was highlighted by TYA singing country songs.  K2 was embarrassed for TYA.  Enough said.

    Thanks for allowing K2 and myself to be a part of giving F3 away to a great group of men in C’Ville.

    Circle K

  • +1 Mariner – 1 Earthworm = Intervals

    YHC was fired up for Gridiron.  School is out; sports are done.  That means my 2.0 was ready to join, and he had a huge smile on his face.  I cannot think of a better way to start Fathers’ Day weekend.  Here is how it went down.

    • Warm-up
      • 25 SSH
      • 20 Russian soldiers
      • 10 merkins
      • 20 DQ
    • Burpee march
      • 15 burpees down the parking lot followed by:
        • 10 double count LBC
        • 25 double count APD
        • 20 single count WWII sit-ups
      • Repeat for a total of 5 cycles
    • Mosey over to the Pavilion…25 dips, 25 one leg step-ups (right leg), 25 dips, 25 one leg step-ups (left leg), 25 dips and for mountain climbers for those that waited for the rest of the PAX to finish
    • Mosey to the track for 10 minutes of intervals – 20 sec sprint (which proved challenging for some, including YHC) followed by 40 second mosey
    • Mosey to the front of the school for triple check – bear crawl, leg lifts and wall sit
    • Close out with ring of fire (10 merkins)
    • Mosey back to the parking lot for COT
    • COT – YHC took us, giving thanks for our able bodies and some great fellowship

    Today was an Attila special, a sampling of muscle groups, with the hope that men were pushed and strengthened.

    It was odd to have 3 2.0’s at Gridiron, and none of them were sired by Johnsonville.  White Deer brought Hoops and his buddy FNG Cletus.  Hoops remarked that he is more of Circus Maximus fella about 1/2 way through his first bootcamp-style workout, but he was also quick to throw some one-liners at his father.  With that, you are always welcome to join us.

    I was grateful to have my eldest 2.0, Mariner, present.  With Earthworm MIA (something about a wedding and needing his beauty sleep), ground & pound got trashed.  Mariner is fleet of foot, and it was fun to provide him an opportunity to excel amongst the Gridiron PAX.

    As always, Chum Bucket was a quiet, but strong warrior.  Johnsonville was not far behind, but perhaps not as quiet.  Both elevate the rest of us, and I am grateful for their consistency at Gridiron.

    APB continues for Nightcrawler.  YHC might smuggle a duck from the Wellsley pond over to Gridiron to lure our resident Elmer Fudd back.

    Enjoy a sports-free weekend, and Happy Fathers’ Day to all those in the PAX being celebrated.  Here is hoping your 2.0’s are not as scarred as White Deer’s.

    Attila