Category: Richmond, VA

  • 3 of 4 Corners

    8 Men gathered in within Sight of the Circus ti take advantage of the weather and begin their journey along the Appian Way. It was YHC’s turn for the Da’Ville takeover and we did this:

    COP

    All IC

    SSH x 15

    DQ x 10

    Arm circles x 10 small, 5 big repeato

    4 Corners (we only got to 3)

    Indian/Native American/Indigenous Persons Burp to Corner 1

    Pax Lines up and performs kettle-bell burpees

    the six runs to the front

    repeat to the corner

    Corner 1 52 halos (26 each way)

    Merkin Death Crawl of Crawling Death x2

    Right hand side

    5 death crawls

    2 offset  merkins using kettle-bell

    5 crawl deaths

    Repeat  on left hand side

    Lunge the rest of the way to corner 2

    Corner 2 52 Sit-up Press

    Beast to Corner 3

    6 Reps of excersise every 10 steps/lunge steps

    • Merkin Rows
    • Lunge, curl, press combination
    • High Pulls
    • Honeymoon Suite x 52
    • Snatch
    • Kettle-bell burpee with row after the merkin
    • I think that there was more but i cant remember

    Corner 3 52 Clean Press (26 each arm)

    Mosey back to the flag

    Announcements

    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. This week is Roanoke’s turn.  See Lab Rat
    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd soiree this Saturday! It will be at his house and M’s are invited. RSCP at his preblast.

    Numberama

    Namearama

    Attila took us out

    NMS

    YHC was informed last weekend that 52 needed to be worked into whatever beatdown was done during takeover week. Apperently there was a remark made by people that seldom come to Da’Ville badmouthing Da’Ville. YHC complied and added 2 reps to each of the corners. When YHC rolled into the parking lot this morning he realized 2 things:1) YHC cannot make it on time to AOs that are three miles away from his house, but can make it early to ones that are 15 miles away.2) the AO is larger than remembered when everything was being planned.

    YHC got his 2.0s involved in this one so he cannot take credit for the names and some of the variations. This is one of YHC’s favorite formats and it works really well for kettel-bell. There was no White Deer this morning, fortunately Attila does a very good White Deer impersonation so mumble-chatter was not affected. There were only supposed to be 6 of the Honeymoon Suites, but the PAX wanted 52 so the PAX got 52. One day we will do this workout and make it to Corner 4

    Lady runners admired us, cars tried to hit us, and we saw Speed Lunging and we will be actively working to make that a new event in the next Olympics.

    Thanks again, it was an honor to lead

     

     

  • Reconstruction / restoration

    The Thang:

    Built on isaish 45:18 “For the Lord is God, and he created the heavens and earth and put everything in its place.  He made the world to be lived in, not to be a place of empty chaos.  “I am the Lord,”  he says, “and there is no other.”

    And Ephesians 1:10 “And this is the plan: At the right time he will bring everything together under the authority of Christ – everything in heaven and on earth.”

    Ten strong men woke up early and came to challenge complacency and obliterate mediocrity.  C’MON is our battle cry:

    Confronting Evil,
    Making spiritual Leaders,
    Obliterating Mediocrity and
    Nurturing Christ like behavior

     

    We dug into the excerpts from the book Renovate by Leonce Crump and discussed how as Christian men we can participate in helping God make restoration happen today, in our neighborhoods and families.  Since we all long to flourish and we long for that for our friends and family, what are we going to do about it?  Great discussion and insights into ways to do this as a group, as a church and as a man.

    YHC challenged the men to invite others into our quest – C’MON F3 Nation – especially F3 RVA.  Join us or start your own Third F bible study.

    Elmer brought us home.  Peace.

    Wild Thing

  • What Time is the Official Start Time?!?

    Six gentlemen posted for a nomad run this evening, including 1 gear head FNG near and dear to Lab Rat’s heart.  Something transpired, here is a screen shot:

    Route:  Choose your own adventure of long loops and short loops, both of which held no reprieve from the hills of the Near West End.  3 big loops or 6 little ones bought you a 5 mile patch.

    NMS:  YHC and FNG Toro pulled up at 4:45 to find two familiar cars already parked and empty.  Lug and Bleeder got a super early start after their respective M’s put time constraints on them.  Not to be deterred, they got it in early.  TYA and Swirly joined in shortly after, so we started with a “warm up” loop.  Back the parking area at the given start time with no takers, so off we go again, all in different directions.  Continue until expired.  It was a beautiful evening for a run, if you didnt get one in on “International Running Day”, you missed out.

    Lab Rat was SUPER proud of his oldest boy coming out and pushing hard on the pedals today, and could not be happier that he is now part of F3.  He hopes to be able to make it at least a semi-regular thing, because although Toro was a little shy to start with, YHC thinks he is secretly enjoying his new nickname.

    Announcements are the same as what they were this morning.  Carry on.

    Lab Rat apologizes….

  • Grab a Rock and Let’s Go Have Some Fun!

    7 Wirely Wise Guys showed up on this Wednesday at Source of Truth.  This is what transpired:

    We all grabbed a rock from this convenient rock pile and moseyed over to the football field – Field of Dreams  our COP location:

    COP

    • X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
      • X10 Merkins for it is the monthly Challenge
    • X25 Imperial Walkers
      • X10 Merkins
    • X25 Freddie Mercuries
      • X10 Merkins
    • X15 Smurf Jacks
      • X10 Merkins
    • X10/X5/X10/X5 Arm Circles
      • X10 Merkins

    THANG

    Mosey to the edge of the football field at the 50 yard line:

    7s

    Windshield Wipers / Merkins

    Indian Run with our “friends” – 1 lap

    Abs of Fun

    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 12x 4ct V Sit-ups
    • 12x 4ct ABCs
    • 1 minute breather
    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 12x 4ct V Sit-ups
    • 12x 4ct ABCs

    Mosey back to the Flag

    Ring of Fire – 10 Merkins – your choice

    COT/Namorama

    NMS

    Pulling up to park YHC couldn’t help but notice a rock pile with plenty of good size rocks / boulders.  A smile reached the far corners of the YHC at this sight.  As YHC got out of his stead, Rosie approached him and brought up the fact that none of offending parties from Podcast 52 were here and that 52 was not needed. YHC, agreed and said, “Let’s then go straight to 104.”  Oh, it’s going to be a great morning! 530 came and the lucky number of seven started across the parking lot to the Field of Dreams.   As we lumbered to the field one can’t help but think about the “rocks” we unnecessarily carry in life.  COP was started as Rosie bemoaned the need of 52 SSHs.  YHC was impressed as the team embraced the rhythm of COP.  Wanting to tie in our “friends”, YHC mixed up his plan and did 7s – a distant cousin of 11s with his favorite ab exercise and choice of merkin, as long as it was not a standard merkin.  Clam Shell asked for one handed merkins. YHC complied.

    Once the 7s were completed the PAX opted to do an Indian Run around the track with their “friend”.  Mumble chatter was light.  Once getting back to the 50 yard line YHC introduced the PAX to “Abs of Fun”. Given the intro to Windshield Wipers, YHC traded out those for V Sit-ups with ones “friend”. What a delight!  2 rounds of Abs of Fun was had by all.

    It was great fun to suffer with my Southlander friends.  Rosie definitely tried to fight the Da’Ville counting that YHC integrated.  There was points when standard counting was had. But all in all, Da’Ville counting won the morning.  It was great to serve these men as they push into each other’s lives in this fine A/O. Thank you for the opportunity!

    Announcements:

    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. This week is Roanoke’s turn.  See Lab Rat
    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd soiree this Saturday! It will be at his house and M’s are invited. RSCP at his preblast.

  • Fun times at the Carillon

    An outstanding group of 23 men posted at WDog for this perfect June day.  With amazing weather, the Shovel Flag was planted and off the PAX went for a beatdown that went something like this.

    COP

    • SSH
    • Imperial Walkers
    • Invisible Jump Ropes
    • Don Quixote
    • Arm Circles – Forward and Reverso
    • Merkins
    • Mountain Climbers
    • LBCs
    • Freddie Mercuries

    Mosey to the field

    • Billiards Burpees – The PAX did 5 burpees at the right corner of the field.  Staying on the right, they then ran to the middle and did 5.  They then ran to the end and did 5 burpees.  They then ran to the other side of the field and repeated this along the other side of the field.  The name came because each burpee location was in the same position as a billiards table.
    • Triple Sprints – Split into groups of 3.  Two members stays on one side of field.  The other person goes to the other side.  One person sprints, tags the other member and then does 5 burpees.  The other member then sprints back and tags the 3rd member.  Each member will sprint 5 times.  After all have finished, the PAX then bear crawled to the middle.  After meeting in the middle, the PAX crab walked to the side.

    Mosey to the Rusty Cages

    • Modified Cindy – For 10 minutes, all PAX member will do as many cycles as possible of the following:  5 pull-ups, 10 merkins, 10 alternating one leg jumps.  While jumping, try to touch the Rusty Cage pull-up bar.

    Mosey to the circle in front of the amphitheater

    • Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank
    • Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank
    • Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank
    • Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank
    • Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks for total of 10.

    Recover and mosey back to SF

    Numberama, Name-O-Rama, Announcements

    Splinter took us out.

    NMS

    As YHC drove to the Carillon this morning, he had planned on taking the PAX into the amphitheater for several moderate to challenging exercises.  After inspecting the amphitheater and seeing that the grass and weeds were still 6 – 12 inches tall, YHC decided to go with his back-up plan which includes exercises he has used like the Triple Sprints and circling up at the end to do core exercises.  Both are favorites of YHC.  As challenging as some of the exercises were today, all PAX members performed beyond expectations.  Well done to all.

    The unexpected part of today’s workout was during the 10 and 20 counts.  Gumbo counted from 10 – 1 rapidly.  Wedding Singer went 20, 2, 1.  Lab Rat went 20, 9, 8, … and then went back to 10 and counted down from there.  Maybe the WDog PAX does not need 10 or 20 counts?

     

    Announcements

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • Wednesday Hill Run – 5:30 PM
    • West End Lunch – Friday at Whole Foods at noon.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 am following Dogpile.

    It was a pleasure to lead this group today.

    Phonics Out!

  • It’s Not What It Looks Like

    Eleven men, undeterred by the beautiful weather and freshly mowed fields, attacked a kettlebell workout. Here is what happened.

    Mosey to field next to track for COP
    * SSH IC x 20
    * Imperial Walkers IC x 15
    * Crabcakes IC x 15
    * ATMs (alternating shoulder taps x 20, tempo Merkins x 10, Merkins OYO x 10)
    * Arm Circles/Swings (all big x 10) – forward, backward, sideways
    * Hip Circles x 10 each direction
    * Hip flexor stretches

    The Thang

    Kettlebell warm-up
    * 2 min wall squats
    * 2 min hand-to-hand cleans
    * 2 min halos

    Mosey to track area for 10 minutes of kettlebell swings with recovery jog around track as needed

    Get-ups OYO for 2 minutes

    Mosey to bus loop for triple-check. Exercises were sit-up press; clean and press; and lunges.

    Numberama, Namorama, Wheelie took us out

    Announcements: Support your fellow Mechanicsville brothers and perhaps try out a new AO during take-over week.

    NMS
    Opus and YHC were greeted by what seemed to be a full parking lot when our clown car pulled in at 0525, and the PAX kept pouring in, even after the initiating “Let’s mosey” was called. Spirits seemed high as we made our way to the field next to the track. Apparently the grass was a bit taller the last time the PAX congregated in this area. Following COP, we made our way to a side wall of the school – still observable from the public road – for wall squats with our kettlebells. Immediately awkwardness pervaded the PAX as we imagined the sight from behind of 11 men lined up facing a wall, feet slightly more than shoulder width apart, and both arms angled down in front toward the crotch. This was akin to getting a Cinderella pinata for your daughter’s princess-themed birthday party. It sounds good enough on paper, but once the action starts it just doesn’t look right.

    Anyway, the PAX bore with YHC’s attempts at some skill-honing exercises, and the real fun began with the kettlebell swing extravaganza. YHC expects to collect finder fees from our F3 chiropractor brothers.

    From what little YHC remembers, it seemed everyone put out a solid effort throughout the workout. Honestly, between the oxygen deprivation and involuntary muscle spasms YHC was focused more on interpreting his wristwatch and remembering the way to the flag than he was recording what YHC knows were valiant exertions by the PAX.

    Special welcome to Chief. It was great to meet Cake and partner with him on the triple-check. Always it is an honor to be a part of this group. Many thanks to each of you.

    Helix

  • No 800s. No Hill Repeat. Lets see UR’s Campus!

    Thirteen Spider Run veterans and one Davillian showed up for perfect June running weather at the lake.  After doing interval the previous day, YHC was ready for something different.  This is what occurred.

    The Route

    All do the 3 mile loop – Roselawn, left on Towana, left onto Campus Drive, left onto Boatwright, left onto Keller, Right onto Crenshaw Way, left onto UR Drive

    6 milers – Repeat the 3 mile loop twice

    5 milers – After completing the 3 mile loop, take Roselawn to Towana to Campus to Richmond Way.  Then take a lap around the lake.

    4 milers – After completing the 3 mile loop, take Gateway to Richmond Way or go around the lake several times.

    NMS

    After Qing an 800 repeat track workout on Monday at River Run, YHC decided it was best to avoid another track workout or hill repeats.  For this reason, a route was picked that took the PAX throughout the University of Richmond campus.  Using MapMyRun, YHC selected a route that would take the PAX on both sides of the lake. He had not had a chance to test it out.  When it was presented to the PAX, Splinter seemed to understand the route.  SAAB instantly said he was not doing the route.  At 5:30, the PAX took off.  It is believed that most PAX members completed the first 3 mile loop.  As we came together at 6:15 AM and did the Number-O-Rama and Name-O-Rama, the question was asked, “Where’s SAAB?”  He was not back.  Nobody had seen him.  Did a pack of dogs chase him.  The question is still unanswered.  YHC guesses that SAAB got the runs and kept going.

    Thank you to Splinter and Marv for guiding YHC throughout the route today.  Weather was amazing and although YHC does not have a chance to join the PAX at Spider Run often, he always looks forward to the opportunity.  Outstanding job by all.

    Phonics Out!

    Announcements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.
    • June 17 – Marv is leading a 2.0 friendly workout at 7 AM following the 6 AM Dogpile bootcamp.

  • Holy Crap — that took a long time!

    15 Native PAX members showed up for a fun and frolicking good time at Daville!

    Here is what went down:

    COP
    Hillbillies
    Arm Circles
    Flutter Kicks
    dollys
    Rock Em Sock Em Robots
    Jump Squat
    Plank Jack
    Roll Ups

    Longish Mosey to Hill near the Gate
    Doras — One partner does Broad Jump Burpees up hill, run down hill.  100 ww2 situps, 200 merkins (modified to 175), 300 SSH (1 count)

    Say good-bye to the hill by running up and down three times as fast as possible.  Wheelie did not fall down the hill for the first time ever.  Props and T-Claps.

    Indian Run back to wall for donkey kick fun

    2 donkeys, touch 1 tree
    4 donkeys, touch 2 trees
    6 donkeys, touch 3 trees
    Some of the PAX made it up to 8 before YHC realized what time it was and had to scurry the group back to the flag.

    Numberama, Nameorama, Announcements, Chowdah took us out this morning.

    YHC has not quite gotten the hang of how long something will take for a certain PAX.  Sometimes, there is not enough stuff and some scrambling occurs.  This morning, there was way too much stuff and massive cutting and splicing took place.  The original title of this Backblast was supposed to be “What the Hill?” — YHC had two more adventures with the hill planned, but realized that time was not on our side because the daggone DORA’s took much longer than I thought they would.  No worries, I will be Q’ing again at Daville soon enough!! 🙂

    Yardsale mentioned that the PAX should have a Shovel Flag making/ tasty brew drinking night at someone’s house.  YHC concurs.  Who is up for having some guys over to make that happen?

    Announcements:
    Fudd’s house this Saturday.  Not sure the time or how to get there.  Check the Pre-Blast for more info.

    Have a blessed takeover week!
    Opus

     

  • Socialism Anyone?

    12 terrific trees of men showed up on this Tuesday at Heartbreak Ridge.  This is what transpired:

    Mosey through the parking lot and did a dash of “Parking Lot Tracers” as we progressed to the COP location:

    COP

    • X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
      • X10 Merkins for it is the monthly Challenge
    • X25 Imperial Walkers
      • X10 Merkins
    • X25 Freddie Mercuries
      • X10 Merkins
    • X15 Smurf Jacks
      • X10 Merkins
    • X10/X5/X10/X5 Arm Circles
      • X10 Merkins

    THANG

    Mosey to a corner of the parking lot:

    “Bear Park Merkins”

    Line up on the edge of the parking lot.  Bear crawl to first parking lot line. Complete 1 Merkin. Bear crawl to the second parking lot line. Complete 2 Merkins. Repeat till there are no more lines – 19 lines in total…

    Abs of Fun

    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 12x 10ct Windshield Wipers
    • 1 minute breather
    • 12x 4ct ABCs
    • 12x 8ct Swirlies
    • 12x 4ct Heels to Heaven
    • 45 second breather
    • 12x 10ct Windshield Wipers
    • 12x 4ct ABCs

    “Feel the Bern”

    16 – no make that 9, Bernie Sanders hill repeats

    Line of Fire

    5 Merkins back and forth

    COT/Namorama

    NMS

    5:30 came and a sizable crowd of men started across the parking lot.  YHC started doing parking lot tracers and caught many of sleepy heads off guard.  This is normal parking lot.  There was a lot of tracing going on in this parking lot.  Respect was given as the PAX knocked off 52 SSHs and 100 Merkins in COP.  YHC didn’t even try to push Da’Ville counting on the Pax as he knew he needed to pick his battles.  And battle it was to do “Bear Park Merkins.”  Holy smokes, YHC should have given the arms a break after the 100 Merkins in COP.  But if you are going to be stupid, you better be tough.

    All was happy that a bus came and forced us to Abs of Fun a tad, and just a tad early.  YHC, living up to his name messed up and took the first break BEFORE the ABCs.  Errrr….  The pax might have enjoyed the change up, for a bit.  But Windshield Wipers, wiped that enjoyment.  YHC was nice and gave the Pax a strong 3 count rest bit.

    Needing to bring the “ridge” into the mix, the PAX headed over to the track. YHC briefly discussed Bernie Sanders and off we all began.  YHC once again lived up to his name and lost count.  Cake was there to set the record straight.  Throughout the PAX discussed the value of socialism and having YHC do all the work on this exercise.  This request was denied.  As in the primaries, the rules were changed to benefit the status quo and 6 versus nine became the target.

    To capture 300 Merkins for the workout, the PAX lined up and did a “Line of Fire” back and forth of 5 Merkins.  YHC is proud of these warriors and welcomes Trig to his first F3 workout.  I only caught of the 11 names on my phone before I stopped recording prematurely.  If anyone can fill in who I missed, that would be great.

    Announcements:

    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. See Lab Rat
    • Fudd soiree next week.  Respond to his BB.

  • No Toll is the ULTIMATE AO

    10 pax showed up ready to go, and we grew to the magical number of 14 before the COP was done.  Perfect number for the plan of the morning, and the fields of No Toll were calling!  Here is what transpired:

    COP

    • SSH
    • Invisible Jump Ropes (in honor of Circle K)
    • Copperhead Squats
    • Arm Circles
    • Hand Release Merkins
    • Don Quixotes (Abe Vigoda)
    • something for the abs???

    THANG

    Ascending 4 corners:  (10 reps each)

    1. Hand release merkins
    2. hand release merkins, WW2 situps
    3. hand release merkins, WW2 situps, burpees
    4. hand release merkins, WW2 situps, burpees, Lt. Dans

    Plank for a minute or two

    Ultimate:  Break into shirts v. skins and play ultimate for a half hour….what else you need?

    Mary:

    • Freddy mercury’s (dodge car)
    • American Hammers
    • flutter kicks

    NMS

    OK, so let’s address the elephant in the room:  DaVille was invited to do this a couple weeks ago and nobody showed (Phonics was the exception).  So thinking about what Lab Rat was going to pull out of the bag for the No Toll regulars, he thought about that shiny new frisbee that he bought for the Green Acres workout and decided today is the day.  A little flustered at Go time for the small numbers, but the No Toll regulars did not disapoint as the LIFO’s kept rolling in to fill out the teams to an even 7 on 7, which just so happens to be the regulation number for actual Ultimate!

    The teams were chosen at random, and it turns out that the skins had gained a hidden ringer in Viral.  My boy can throw a disk!  Antics were supplied by Gumbo today, who embraced the “skins” opportunity to show off the beach body.  Just think “all about that bass, no treble”.  Thanks for shaking what you got!  Some impressive diving catches were made this morning as the pax went all out for their team.  Most notable was a diving score by The Carpenter….it was a thing of beauty.  The skins mounted some great drives powered by Flashdance, Oyster, Hammer (Mecca), McRib and Honeymoon to make it close.  But, in the end, shirts took down the victory led of course by Rosie, with a strong effort by Tobit and relative new comer Shakedown.

    High fives were exchanged all around and Lab Rat believes that this was a smashing success, as everybody was pretty well spent after going hard for a half hour, and nobody got hurt.  There were a couple collisions out there today, Lab Rat got to find out where Hammer got his name.  Otherwise things went smooth and fast.  So fast, in fact that the Q didnt catch all the details.  So pax please fill in some stories about those not mentioned above.  YHC should know a thing or two about McRib, as he feels he guarded and was guarded by him a good bit.  Also, Mr Roper and Marmaduke deserve some love.  No slacking out there today!  Great work men, that was a blast.

    Apology of the week goes to the Mechanicsville regulars. Lab Rat is sorry yall fart sacked 2 weeks ago and didnt get to have this much fun.  That’ll teach you to sleep on a Lab Rat Q!

    Lab Rat apologizes.