Category: Richmond, VA

  • Up High, Down Low, Too Slow

    13 Dub-Dawgs plus 1 juggling FNG shunned the fartsack in favor of a sunny and 70 Flag Day beatdown.  EF planted the Flag.  Here’s how it went down.

    Mosey past Pavilion

    COP (IC)

    • Invisible Jump Rope x 13
    • Rib Spreaders x 13
    • Gorilla Humpers x 13
    • Reverse Crunch x 11 (t50)
    • Plank 360s – clockwise/ counterclockwise (Betsy Ross’s original 13 stars in circle)

    Mosey to the bottom of Pipe Land

    Partner Up

    • Bropees x 10
    • Pipe Loop
    • Booyah Merkins x 10
    • Pipe Loop
    • Leg Toss x 15 (Flapjack) (t50)

    Mosey back up pipe to Rusty Cage

    Plankorama

    • Overhand Hang – 13 seconds IC
    • Elbow Plank – 50 seconds
    • Underhand Hang – 13 seconds IC
    • Back Plank – 50 seconds
    • Pull-ups x 13 OYO

    Al Gore-orama

    Mosey to Halfpipe

    • Run to bottom
    • Bernie Sanders to top
    • Dips x 25
    • Run to bottom
    • Bernie Sanders to top
    • Run to bottom
    • Bernie Sanders to top
    • Dips x 25 (t50)

    Plankorama

    Mosey to Amphitheater

    Escalator – Box Jumps 1,2, 3…13

    Mary

    • Alphabet – Red White & Blue (13 letters/symbol)
    • American Hammers x 13
    • APDs x 13
    • Ring of Fire x 11 (t50)

    Mosey back to Flag

    Numberama, Nameorama, COT

    MOLESKIN

    Can anyone name the 13 original colonies?  Pretty sure Massachusetts was not one of them, right TYA?  YHC doesn’t seek themed workouts, themed workouts seem to seek YHC.  About 3 weeks ago YHC dropped his name on the Q sheet only to find out yesterday that today is Flag Day.  The Hutton household doesn’t exactly throw down on Flag Day, but YHC thought the PAX would enjoy a Flag Day theme, or at least trying to figure out what the heck was up with the 13s, a few 11s, and other numbers adding up to 50.  Early arrivers, Swirly and YHC were discussing how mild and dry the morning felt compared to Tuesday’s humidity.  One pipe loop was enough to ensure the PAX was no longer dry.

    Other Q Observations of the Day

    • Keymaster – has a death wish wearing that ST t-shirt to a workout twice this week
    • Bodos – best donuts in Cville
    • Flipper – posted for half the workout, thus gets half credit for Big Data, correct?
    • Sippy – great to have you back, don’t worry you’ll get back into shape in no time, ha
    • Lab Rat – don’t get near his buff
    • Phonics – appreciates creative genius
    • Twocanne – his Bropees did nothing to dispel the stereotype that white men can’t jump
    • Bootlegger – nice to meet you
    • FNG Mindfreak – didn’t catch your professional performing nickname, but from this day forward you are and will forever be known as Mindfreak, hope to see you again

    ANNOUNCEMENTS

    F3 Cville Expansion – still need Q this Saturday

    Hill run – today

    Sign up to VQ

    July 1 – launch of F3RVA website

    Anyone interested in F3RVA Fantasy Football talk to EF Hutton

  • No More MERKINS for You…

    6 SOT regulars posted this morning in the not-so-gloomy gloom of SOT for a little hump day beatdown, YHC planted the flag, took the Q and off we went, starting with a mosey to the track and 1 lap around, then circle on the asphalt platform at the end of the track for COP.

    COP (all IC) – SSH x25, DQ x15, Imperial Walkers x15, Copperhead Squats x15, Arm Circles x15 (10 small, 5 large) forward then reverso, LBCx x20, Flutter Kicks x20.

    Mile Triple Check – split into groups of 3 and do 4 rounds of the following (to get a full mile in) – one Pax-member does box cutters, second Pax-member does squat jumps and third Pax-member sprints 1 lap around the track.

    Pole-smoker Indian Run – mosey to the poles across the track and grab a pole.  Hold 6-inches while end-guy does 7 pole-smokers and then runs to the other end…watch out for the ants or chiggers? Carmen…

    Mosey up to the tennis court for some tracers across all 4 courts – following the leader…YHC.  At the end of the court pause for 25 SSHs IC then tracers back and 25 SSHs IC at the other end.

    2 MOM – APDs and Mariah Careys

    Mosey back to the flag for COT – number-rama, name-a-rama and YHC took us out

    Announcements:

    • Wilson mentioned that there last week while he was in Charlotte 4 or 5 guys at the workouts had recently become unemployed.  Let’s keep those guys (and others in F3 dealing with life obstacles) in your thoughts and prayers.
    • VQ week June 26 – sign up
    • C-ville still looking for a Q and some clowns for this Saturday – see Lab Rat

    Great work today guys.  YHC had to declare a Merkin holiday at SOT today after Offshore’s punishing merkin and bear-fest at Heartbreak Ridge.  YHC’s right should was toast…of course it has nothing to do with throwing 3 rounds of BP to 12 10 year olds on Saturday and Sunday – had to bring the heat to a few after they got a little big for their britches!

    Great to have Carmen SanDiego back out today – way to push through.  Hope you got rid of the ants/chiggers that attached you during pole-smokers.

    Shawshank was on fire during the triple check – way to work young man.  Proud to be your uncle and to watch you work and grow!

    Have a great day men,

    No more Gumbo for you!

  • Modified Jackpot

    10 Men showed up today for my themed workout  “jackpot”

    Ran to the open field for a quick huddle

    10 windmills

    10 deep knee bend squats

    We partnered up with one man running around the field the other man did the fallowing and switched back until each was completed. We ran about 3 miles this morning.

    100 Merkins

    150 dips

    200 leg lifts

    250 jump squats

    300 Merkins

    350 american hammers

    400 who made it to 400?

    Than the pax decided they were done and ran back to the flag without me

    Ring of fire led by McRib 10 merkins than 10 on your own

    J-Ville led us out this AM with a prayer

    Thanks men for showing up big today, I had a blast leading its been awhile I was tad rusty!!!

    Flashdance over and out

  • Good to be Back

    13 men and 1 fine young man, all F3 regulars, said no to the fartsack to attack the day and this is how it went down:

    Mosey in front of high school to bus loop.  YHC said NO to the COP and we went right after it performing 10 burpees, 20 merkins, 30 Monkey Humpers, 40 LBCs, and 50 squats with a run around the outer bus loop.

    Mosey to tennis courts for Doracides (your welcome THE Carpenter).  1 partner perform exercises while the other partner runs suicides on tennis court.  As a team, complete the following 100 LBCs, 150 squats and 200 WWII situps.

    Form line at other end of tennis courts for bear crawl.  Bear crawls the length of the four tennis courts stopping in between each court to perform 5 merkins.  Lunge back to starting point.

    Mosey to soccer field.  Run to 25 yard line for 25 merkins and return to starting point.  Run to 50 yard line and perform 50 merkins, on return stop at 25 yd line for 25 merkins.  Run to 75 yard line for 25 merkins, on return stop at 50 yd line for 50 merkins and stop at 25 yd line for 25 merkins. Run to 100 yd line for 1 merkins, on return stop at 75 yd line for 5 merkins, stop at 50 yd line for 10 merkins and stop at 25 yd line for 15 merkins.

    Mosey back to shovel flag for 2 MOM.  Exercises included LBCs, American Hammer and Freddie Mercuries.

    Numberama, Namearama, and YHC took us out with a prayer of thanks, encouraging each PAX member to reflect on something they are thankful for and giving it away to someone else.

    NMS: YHC has been dealing with some health issues with YHCs father the past two weeks and unable to attend F3 due to some very late nights.  YHC would like to take this opportunity to thank my F3 brethren for their thoughts, prayers and assistance transporting kids. It was good to work up a sweat and take some frustration out with a good beatdown this mroning.   Mumblechatter started quickly this am when YHC nixed the COP and went straight to work with the Escalator.  LabRat (imagine that, LabRat starting the mumblechatter) made mention that we usually warmed up a bit with YHC responding it was the Qs discretion as to whether the PAX would have a COP.  LP (age 8) quickly responded that “we USED to stretch a little before the workout.”  YHC taken down by an 8 year old before 6am.  Good work LP, smack talking is always encouraged during any F3 beatdown.  As we began, THE Carpenter was wondering when the PAX would be doing YHC favorite running exercies, Suicides.  YHC assured THE Carpenter they were on the way.  The Doracides quickly diminished the mumble chatter, as the entire PAX focused on the task at hand.  The merkin ladder on the soccer field brought the mumble chatter back, but the PAX crushed the portion of the workout as well.  Great work by all this morning.  Thanks for allowing the opportunity to lead.

    Circle K

  • Sally For Now

    Eleven emerged to celebrate YHC’s 40th Flag Day Eve with a beatdown that went something like this:

    Mosey to left field on Field 1 for COP: Hammer Dance x20 IC, Windmills x10 IC, Upright APDs x8(?) IC, Mariah Careys x10 each leg IC, Men At Work x20 IC.  In between each set, 5 walkout Merkins OYO.

    Mosey to the shotput pad for Sally.

    Mosey to the track for Triple Check: Crawl Bear up hill, Hello Dollys, LBCs.

    Mosey to the midpoint between the softball fields for Lindsay: Merkins and Broad Jumps toward the third baseline of Field 2.

    Mosey to the hill.  Bear crawl halfway up and plank, incline Merkins IC x5, rotate 90 degrees, Merkins IC x5, rotate 90 degrees, decline Merkins IC x5, rotate 90 degrees, Merkins IC x5, bear crawl to top of hill.

    Mosey to the other side of the track.  Merkin ROF, WWII situps x10 IC, M.C. American Hammers x20 IC, Primo-led Marge/Homer/Single-Leg Dollys.

    Mosey back to the flag for COT.

    NMM:

    YHC plans what he thinks is more than 45 minutes, and the PAX just crushes it.    PAX still needs to work on Upright APDs, though – they haven’t made it through a full set yet.

    Themes for the workout today were humping the air, YHC’s personal challenges (Sally, Merkin Challenge, Crawl Bear up that hill), and indestructibility of the Soundfreaq Soundkick: https://www.amazon.com/Soundfreaq-SFQ-04-Sound-Bluetooth-speaker/dp/B007XOQI4S The speaker survived being run over by a smiling woman in a Buick during the COT.  Polls open at 7, ma’am.

    Props to Cake who continues to post in a hooded sweatshirt.  He is from Roanoke, which is halfway to Mouth of Wilson.

    During the Lindsay, PAX spotted a lawnmower being brought to the softball fields.  Alas, it was only a tractor for dragging the dirt infield.  “We just have about 5 more minutes, sir.”  “I gotta drag this field.”  Ok…

    Thanks to Rosie for introducing Sally and bear crawl/Merkin up the hill, FlipDawg for inventing the  M.C. American Hammer on the fly this morning, Primo (Charlotte) for leading the Marge/Homer/Single-Leg Dollys, and Toga for lending the SF.  Happy Birthday to Gumbo’s 2.0.

    Sally is the name of YHC’s new puppy.  The M and 2.0 threatened to change her name, but couldn’t decide on a new name, so her name at the vet is Sally For Now.

    West End lunch is Fridays at noon at Whole Foods.

     

     

  • Beat Your Partner to the Spot

    Nine fearless runners plus El Duderino himself convened at the commons for what felt like a run through peanut butter.  Singer confused himself and no one else had the Q so YHC grabbed it.  Swirly and YHC were on the same page which made today’s route an easy call.

    The Route
    Mosey to the intersection of Westhampton and UR Drive.  Partner up for tag team.  Partners run in opposite directions toward the alumni center.  When they met they turned and came back to Westhampton / UR Drive.  Repeat, this time trying to “beat your partner to the spot”.

    Mosey to the base of Gateway & Richmond Way.  Pick a new partner and repeat.  Run in opposing directions up Gateway and Richmond.  Meet somewhere near the football stadium, switch directions and return.  Repeat, trying to beat your partner to the spot.

    Mosey back to the start and finish with a quick clockwise loop around the lake.

    Numberrama, namearama and Marv took us out.

    Moleskin
    YHC thinks Singer had it right by announcing after the run, “what a beautiful day for a swim in the lake”.  Surely the humidity added 20% distance today.

    YHC enjoyed watching Marv take on Grunt in the 100YD dash at the end of the run.  Unfortunately, given YHC was dragging ass, YHC was unable to accurately report on the winner of the sprint.  Grunt was smiling and certainly looked proud.  Marv likely has a different accounting.

    For big data purposes, YHC would like to report we made it 0.39 miles before TYA took us to the gutter, earning the title of this backblast.

    Announcements
    – Taxi Cab is proud to say he can now run to a workout
    – Still looking for someone to lead Saturday @ CVille

    Best wishes to The Dude and his continued recovery.  Kick back, recover and have a white russian.  You’ll be better than ever before you know it.

    Splinter out

  • Preblast: Need a Q for this Saturday in CVille

    Who will make himself available?  Will it fall to the same guys that have already been, or will someone new step up?

    I need that special High-Impact Man that can rally up a couple buddies to go give away what has been given to him in Charlottesville this Saturday at 0700.  Bodo’s afterwards with the fellas.  If you are willing to step up and BE AVAILABLE, contact me directly: 804-263-3570.

    Thanks for considering,

    Lab Rat

  • Ropes and Ladders

    10 redwoods posted for another edition of Batteau. Summer is back in RVA, and we got right to it.

    Mosey to field near the stone house for warmup COP: SSH, Don Quixote, Russian soldiers, hillbillies, imperial walkers, Spider Man twist, scorpion twist.  Following this, the merkin timer was in the house for 10 merkins every five minutes (regular, close grip, wide grip, Bruce Lee, regular…).

    Mosey to the steps North of the circle for merkin Jacob’s Ladder to seven.  Mosey back to field for seven ascending heals to heaven rolling to squat jumps (1 leg raise to 1 jump squat, 1-2, 1-3…).

    Mosey to parking circle for a game of “Who can skip rope?”  One member of the PAX jumps to 100 while the PAX completes an exercise.  Some of the exercises chosen: Capt Thor, merkins, LBC, crab cakes, lunges, some other stuff…

    Mosey back to field for Death by Burpee= start at 5 burpees and go up by one each minute.  The winners made it to 15.

    Mosey back to flag for COT and Cottonmouth took us out.

    NMM:  There were lots of outstanding performances in what was truly a random collection of COPs.  Do you ever go to a buffet where everything looks good but nothing really goes together?  You end up walking away with pizza, smoked salmon and banana pudding.  YHC had been storing up some of these little jewels (see Death by Burpee), but then there was the jump rope laying beside the shovel flag at 0500.  Why not involve that somehow?

    Honey Do crushed Jacob’s Ladder for team one, and Wheelbarrow never vacated the lead for team two.  Someone clearly found the old East German medicine cabinet.  There was a total lack of mumble chatter or derision from the heals to heaven with jumps, but everybody got to be Chatty Kathy when the jump rope came out.  YHC really thought it was going to be tough for the PAX to try and pair the right exercise with the speed of the jumper.  It turns out that everyone could pretty much manage 100 in short order.  Slurpee even got cocky and called for burpees, but YHC vetoed him because of what was coming next.

    Death by Burpee did not disappoint.  Cottonmouth was surprised to learn we were ascending and not descending when the PAX was reminded that they were on 9.  We also started at five because there are few things worse than a PAX standing around with nothing to do and little to talk about (If you’ve been to a Mechanicsville workout, you know what that’s like.).  It was also good to keep good form until about nine, and then it was all sprawling and flopping to get done and catch your breath before you’re back at it.  Swirly definitely made it to 15 with no time to spare, and Flipper may have made it under the wire as well.  Strong Work!

    Stay Classy,

    Toga

    Announcements:

    • Someone needs to clown car up and lead at CVille this Saturday!  Let Lab Rat know you’ve got it covered.
    • Tomorrow is Offshore’s first day out of hate= 40th.  Come encourage/heckle him at Heartbreak Ridge tomorrow morning.

  • Fox and Hounds

    6 strong mosey into the gloom, 5 turn right, one goes left.

    The Thang
    The fox turns left onto James River Road, right onto Riverton Ridge, left on Welby, right on Sheffield, left on Ashwell to complete the loop and return. 3.6 miles total for the fox.

    The hounds turn right and cross over Robious, turning right again into James River High School Athletic Complex, left on to James River Road into Robious Landing Park making the loop, turning left on Riverton Ridge and make the same loop as the fox. 4.7 miles total for the hounds.

    Moleskin

    YHC was the fox on this humid morning trying to stay ahead of the hounds before returning to the AO. With a 1 mile head start but some mighty speedy hounds chasing YHC was not sure the loop could be completed in time. Cresting the top of the Ashwell hill YHC sees Gumbo jogging the wrong direction? He asks if I’ve seen Wilson? I have not, I’m actually trying to make sure I don’t see anyone until we reach the finish line, I think to myself. YHC proceeds on as does Gumbo, keeping an eye out for Wilson somewhere along the route back. One rule any racer learns early in any racing career is to never turn your head and look back, it will always slow you down. Now YHC is not 100% sure that rule applies to running but needless to say YHC ran the last mile pretty certain I could hear footsteps getting ready to catch me at any moment. The fear of being passed can provide some needed motivation. After reaching the AO successfully the hounds arrived about 30 seconds later. YHC probably got a little lucky as some of the hounds may have taken a wrong turn or two. The number of Terraces evidently provided some extra cover for the fox today. Good run men!

  • CVille Launch Week 4

    F3 Charlottesville Week 4 went off without a hitch and again pulled 12 hearty PAX: 3 Roanokers, 1 Chapel Thriller and 8 natives. We had perfect temps, a slick layer of dew and a warming (read: blazing) sunshine for a solid beatdown. It is obvious from the smiles that F3 Charlottesville is going to be a solid post for the Nation.

    The Roanoke clown car planted their flags at 6:35 or so and got a good lap in around #BookerT to check out the AO. There was no cut through to the middle school that appeared on the google map image, but there was plenty of area to work with. We scared off three young bucks as we took the trail up toward the pool/playground area only, then worked our way back down the big steep hill, with Solo pretty much sledding down on his rear (Q audible!).

    Speed Limit arrived with the C-Ville shovel flag and after some introductions with the first 10 PAX, we were off. As we ran the site counter clockwise, we pick up a runner, FNG Spudnuts, (formerly known as David). We circle the site and head back down the trail and back to the shovel flags for warm up after proper intros and disclaimer.  At some point Goodwill rolls in to round us out to 12 PAX.

    Warm Up: SSH x50, WMH x10, IW x25, Arm Circles x30, Reverse Arm Circles x30, Rubios x30, Mountain Climbers x20, ATMs x10, all IC.

    Thang:

    Part 1 (Dunphy):

    Bear Crawl to end of field, 20 Hand Release Merkins, Lunge Squat walk back with 3 squats for every cycle of lunges.

    Partner up for an abbreviated BOMBS:  Cumulative count of 50 reps of each exercise, while one man runs to sidewalk and back. Burpees, Overhead Claps (cadence count), Merkins (hand release), Big Boy Situps, Squats. Plank, low squat hold or LBCs until all finished each set. PAX is well done enough especially with the sun and mouthfuls of bugs and fresh cut grass, but they buck up for Assisi to dish out a little humility…

    Part 2 (Assisi):

    One minute (i.e. to failure) of Dips, Tuck Jumps, Merkins. Repeato and compare max out number.

    Partner up, to DORA-fy this experiment. On the dips, on partner is holding while other does 10, switch off and repeat until time called. On the tuck jumps, one partner is in low squat hold, 10 reps and switch. On the merkins, one partner is in plank while the other (tries) to knock out 10 merkins, switch repeato.

    Back to middle of field, bear crawl to sidewalk, 20 burpees and crab walk back, relief only comes as the clock approaches 7:55 and time for…

    Mary: Dealer’s Choice…Weezy Jeffersons (nice Solo!), Penguin Crunches, LBCs, Flutter Kicks and 6 inch hold to close us out.

    Count, Name-o-rama, Ball-o-man.

    Great to have 3 FNGs join the F3 C-Ville ranks.  Inky (fore-fathers) and Big Daddy (South Boston speedway) join Ash Lawn and True North in the hate age contingent (sub30) and brought it strong all the way through.  FNG Spudnuts came bounding in off a few mile EC run (looking like he could knock out 20 more) and took on whatever was thrown at him.  Respect!

    An honor to lead and great to co-Q with an old friend.  Thanks to the supportive F3 Charlottesville PAX and to F3 Richmond for picking up the flag and #givingitaway to the men of Charlottesville.

    Definitely some mumble chatter about getting a Wednesday workout going.  It just takes one champion!  F3 C-Ville is stacked with #HIMs and ready to #grow!

    Coffeeteria at Bodos.  (I’ll be a monkey’s uncle if that new york water doesn’t make those bagels.)