Category: Richmond, VA

  • Let’s finish this with a BANG!!

    19 F3RVA Regulars climbed out of their fart sack on this holiday week for another addition of Dogpile. YHC arrived ready to finish off this Q week off with one last beatdown.

    This is how it went down:

    Mosey to the far circle next to the carillon

    COP

    • SSH
    • Cotton Pickers
    • Merkins
    • Freddie Mercurys
    • WWII Sit-ups
    • Flutter Kicks
    • Arm Circles

    Mosey to the Rusty Cages

    Burp-Up Special

    With a partner, completed 50 Burp-Ups

    Mosey over to Love Hill

    Love Hill BANG

    From the trail entrances to the bottom gate. First partner runs to the gate at the bottom of the hill then back with other partner completes an exercise then switch. Rinse and repeat till you reach the bottom. The following exercises were completed:

    • Lunges
    • Broad Jump Burpees
    • Polar Bears

    Mosey over to the toll booth

    WWII Surprise at Boulevard Bridge

    Run across Boulevard Bridge completing 5 WWII Sit-ups at every light pole (or telephone pole) till either you reach Riverside Dr or till the lead PAX is head back. Complete 5 WWII Sit-ups at each pole on the way back

    Mosey back to SF

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    AND YHC IS FINISHED!! Thank you to all those that took part in this celebration. This week has been one that YHC will not soon forget.

    Today was just another challenge!

    YHC wanted to make sure not to repeat any areas already used early at WDog. Today was focused on three locations that just around a year ago would have been impossible to complete for him.

    Here is what YHC has learned: Pulls up are still a challenge, Love Hill has seem to get just a little shorter (not really), and Boulevard Bridge still sucks.

    Sorry not much to say about Mumble Chatter or recap so please include your “favor” parts of today in the comments.

    It was honor and privilege to lead you gentlemen today. I look forward even more memories this coming year.

    Just reminder: “The workouts don’t get any easier, you just get stronger.”

    ANNOUNCEMENTS

    • Reese Strong Rock and Roll Cornhole Tournment – June 10th – See Phonics
    • F3 Charlottesville – Plan a trip one Saturday!
    • Moo & Brew 5K – June 3rd – See Malpractice Preblast
    • Fudd is having a party the evening of June 10th – M’s are welcomed – See Preblast and comment if you can make it.

    SPIT ON THAT!!

  • Preblast – June 3 Moo & Brew 5k benefiting CrossOver Healthcare Ministry @ Redskins Training camp / Scott’s Addition

    Join me at the CrossOver Moo & Brew 5K and party.  Race is June 3 @5pm at Redskins Training camp.  Course runs through Scott’s Addition.  Family friendly race and post-race party.  Party includes games for kids, live music, handcrafted burgers, and local beer from 3 Notched Brewing.

    CrossOver Healthcare MInistry provides low cost healthcare for 6,500 low income and uninsured people through 2 clinics in Richmond, VA.  We have a staff of 40 and a volunteer army of 800 allowing us to provide whole person care including medical, dental, vision, spiritual care, social work, HIV treatment, and mental health services in the name of Jesus Christ.  I’ve been blessed to serve as Medical Director the past several years.  This is one of our biggest fund raisers and it would be great to see a strong F3 contingent.

    Click the link below to sign-up or check out our website for more information www.crossoverministry.org

    https://www.crossoverministry.org/news-events/moo-brew-5k/

  • Free Four

    A clean dozen showed today for high visibility and low humidity run.

    East on Grove to Sauer; Take Sauer to Monument and head east.  4s turn around at Boulevard, 5s at Alison, and 6s at Lombardy (Stuart Circle) for an out and back.

    YHC took us out, keeping in mind what is important in celebration of Memorial Day and also closed with some obscure Pink Floyd to remind us to go forward and be our best.  These are the days we will look back on.

    “The memories of a man in his old age, are the deeds of a man in his prime.”

    Good running condition with equal part 6 milers, 5 milers, 4 milers, and bikers.  Everyone had someone to run with.

    YHC has a custom of naming his routes, at least the classic ones such as Haiku and Carillon.  Typically, Marv will provide a prerun critique of the course such as “out and back – too simple”, “too many turns – too complex”, or “people were shot there recently”.  YHC finally laid a route that met Marv’s seal of approval.  So going forward this route will be called #42, paying deference not only to Marv, but the Dave Matthews song-naming style of which Lockjaw is a fan.

     

  • Murph Friday

    9 brave souls took on Murph Friday!

    Mossy around the school and the track for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

    COT, Name-a-rama, Number-rama

    Strong work for all that showed up and as always it is a privilege to lead such a find group of men.

     

  • Man Cannot Live On Sports Alone

    15 Northerners and 1 Stalker of YHC’s posted at the Creek for a little fun with sports and some other things!

    Here is how it went down:

    Mosey around the parking lot to pick up any LIFO’s

    COP

    • SSH
    • DQ
    • Hillbillies
    • Merkins
    • WWII Sit-ups
    • LBFC’s
    • Arm Circles

    Catch Me If You Can

    Partner up, Partner A completes 20 Merkins while Partner B runs around the church to the back corner to complete 15 WWII Sit-ups. If A catches B then B does 5 Burpees; if not A will complete the burpees. Rinse and Repeat with roles switched

    Catch US If you Can

    In teams of three, Partner A completes 20 WWII Sit-ups while Partner B carries Partner C. Once Partner A catches switch roles. Completed one lap around the church

    Mosey to the Field

    Baseball

    Using the cones, run around the bases completing an exercise at each base:

    1st Base – Heels to Heaven x10
    2nd Base – WWII Sit-ups x10
    3rd Base – Merkins x10
    Home– Touch a Trees – Run to a tree and back; “x” number of people behind you

    Rinse and Repeat – Round 2 x20 and Round 3 x10

    Crab vs Bear Soccer 

    Divide into two teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, team scored on must completed 10 burpees then the teams swap roles (bear to crab and crab to bear).

    Mosey back to SF

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    Another good one at The Creek this morning! YHC showed up around 5:20 to find Carpenter, Woody Pecker, Chowdah, and LP had already arrived. YHC got things set up before a little 2nd F time. Around 5:26 most of the PAX had arrived when Abacus decided to grace us with his presence on his Gear. He was our FIFO for the day. Abacus, RAMM Gear is down at Mary Munford!!

    During our mosey, we pick up some of our LIFO’s (Yard Sale and Phonics). During COP the rest of the LIFO’s came.

    Catch US if you can brought some challenges. Some of the PAX had to modify since they had some 2.0’s in their groups. The group of Phonics, Bucket Mouth and Boom-Boom lead the PAX.

    YHC brought back a PAX favorite with the soccer game. He made some modifications to “rules” to makes things more competitive. Some good mumble chatter during this time. Final score Team B (YHC’s Team) 2 – Team A 1

    Shout out to Off Shore for making another trip to the North!!

    Welcome to Woody Pecker!! He is visiting us from Seattle and a guest of Carpenter’s. We hope you are able to post in Seattle soon!

    Finally, shout out goes to all the PAX members in Mechanicsville. This last year has been amazing and this PAX (in particular) has become not just a workout group to YHC but a Brotherhood

    ANNOUNCEMENTS

    • F3 Charlottesville – Looking to get a clown car together one Saturday. Look for more details on FB Messaging group
    • Reese Strong Rock and Roll Cornhole Tournment – June 10th – See Phonics
    • @F3Richmond on Twitter – Follow it

    SPIT ON THAT!!

  • Do These Hills Have Eyes?

    8 Dedicated Men showed up just before the heavens open up for some Green Acres fun!

    This is how it went down:

    Mosey to the grass area near the front of the school

    COP (ALL IC)

    • SSH
    • Imperial Walkers
    • Merkins
    • WWII Sit-ups
    • Flutterkicks
    • Plank Jacks
    • Arm Circles

    THANG

    Mosey to the right next to the playground ground

    Run Those Hills (Beast Mode)

    PAX completed The Beast while run up and down two hills. Exercises completed were as follows:

    • Merkins
    • WWII Sit ups
    • The Dolly
    • Halfway Break – 5 Burpees OYO
    •  Mtn Climbers (2 count)
    • American Hammers (2 count)
    • Burpees (Circle K’s choice)

    Mosey to the playground.

    Team Pull Ups

    Partner up, one partner does pull ups while other partner run around the track then switch. As partners, complete 50 pull ups.

    Mosey down to the main road

    11’s

    Using the newly named Tick-Snake Hill, complete 1 Squat then Bernie Sanders (running backwards up the hill) complete 10 WWII Sit-ups. Continue until completing 10 squats and 1 WWII Sit-up

    Mosey back to the SF

    Numberama, Namerama, Opus took us out.

    MOLESKIN

    Of course YHC’s first trip to the new Green Acres AO had to be on the rainiest morning of the week. Oh well we love our CSAUP’s at F3RVA. YHC drove by the day before to scout out the location, noticed some decent hills, and a plan was put into place.

    The PAX seem to all arrive at least 5 minutes early except for MudFace who has traditional now shown up 5 minutes late to this AO.

    During the first part of The Beast, Off-Shore was unable to find the dry shoreline by complete his exercises is the large puddle in between the two hills. Adjustment was quickly made by him the rest of the way.

    Abacus was fired up which also seem to be a new trending item in Mechanicsville these days. He lead the PAX once again!

    Thanks Phonics for naming our new hill! Tick-Snake is a prefect fit for this tall grass hill.

    Glad to see Boom-Boom out for his 2nd posting! Hope you have you as a regular all summer long!

    Tclaps go to Off Shore for making the trip to the North. YHC feels he maybe have stalker!!

    ANNOUNCEMENTS

    • F3Richmond on Twitter – Follow it!
    • Rock and Roll Cornhole Tournament June 10th – See Phonics
    • Fudd Party – See Preblast

    SPIT ON THAT!!

  • Don’t Forget To Bring A Towel!

    12 mighty men showed up in the middle of a blinding rainstorm for lots of splashing, grunting, lying and mutual mockery at 45 Minutes of Mary. Here’s how it went down:

    Mosey to corner of Grove & Westmoreland

    COP (In Cadence): SSH 20x, Don Quixote (Abe Vigoda) 10x, Arm Circles forward/backward/small/big 5x, 10 Hand Release ‘Mericans, 20 LBCs

    Splash through the puddles to the paved area by the track on the other side of the school

    Double-Dora 1-2-3
    Partner up, then partner with another set of partners. One team knocks out exercises while other runs.
    Stage One: 100 ‘Mericans, 200 LBCs, 300 squats :: plank for the six
    Swap partners just like a West End Lasagna Party
    Stage Two: 100 Carolina drydocks, 200 crabcakes, 300 jump squats :: Al Gore for the six

    Puddle of Love: Tunnel of Love, just with 100% more puddles

    Triple-Check: Balls to the wall, World War II Sit Ups, Runner sets pace by running across paved area to fence and back. Six inches for the six.

    Mosey to basketball courts for a quick layup circuit, then circle up for quick Ring of Fire

    Mosey back to the flag where we found it had fallen over in the rain. Two minutes of burpees as penalty.

    Three of minutes of Mary: Dead cockroaches, LBCs, Alabama Prom Dates, Superman

    Numberama, Namarama, YHC took us out.

    Announcements:

    • Saab can’t abide suboptimal gas mileage, so his clown car for Week 2 of the Charlottesville Launch is full. Get in touch with Saab if you want to get a second car set up so he can slipstream you the entire drive to save on some gas money.
    • All The June 10th!
      • Get in touch with Phonics to join the Cornhole & Rock n Roll fun to benefit ReeseStrong.
      • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • Thursday lunch at noon:
      • Downtown at Pops Market (if not it’s at Wong’s across the street).
      • Short Pump at Whole Foods … be sure to price check those organic Tomatoes!
    • Memorial Day Convergence on Monday! See HoneyDo’s preblast for more details, but be ready at 6:30AM sharp at Belle Isle parking lot. [Map]

    NMS

    While TYA has brainwashed us into believing that it is perpetually sunny and 70 in F3RVA, there’s always a little excitement and apprehension driving to a workout in the middle of any ridiculously stupid weather. Your Humble Correspondent drove through a monsoon to get to 45MOM and wondered how many people were as stupid as he? These are the sorts of workouts that YHC always remembers most … the cold ones, the snowy ones, the slushy ones, the torrentially soggy ones … no one remembers a Beast in 55 degree weather on a clear fall morning. These are the sorts of workouts that make us the men we are striving to be … well done all!

    Upon arrival, the rain was coming down in slow but very fat drops and no one was anxious to get out of their car. As YHC went to plant the shovel flag, YHC walked by Sabotage in The Brooklyn Beamer (probably listening to Flute Loop) and he rolled his window down and asked “Hey yo, we’re all just going to Denny’s … … right?” YHC won’t say he didn’t think about it …

    The rain really started pounding down and it was time to mosey. There was lots of mumblechatter from the PAX about not using the pavilion for the COP and the rain intensified. Doesn’t the PAX know that such complaints always seal their doom? Like any good Q, YHC then decided to ensure maximum soakage by making sure we had time for some work on our six in the COP and some super soggy Hand Release ‘Mericans.  Dear PAX, YHC will always cherish your howls as rain lashed down during LBCs. Later on, the Tunnel Puddle of Love was just icing on the cake, although Bleeder pointed out he probably would have done it first just to get everyone to hate him. Not sure who did it during the PoL but someone(Swirly? Bleeder? Grunt?) was doing their best to remove a whole arch of the tunnel by forklifting it from underneath. YHC didn’t see … did it work?

    The rain started letting up during during the Double Dora, but since the AO is so flat, the standing water all over was amazing, huge sections of the running track turned into lakes, especially the side by Commonwealth Street. YHC is pretty sure TwoCan was ready to get out his water skis on our laps around the track.

    Other than YHC chirping “Don’t forget to bring a towel!!” during Triple-Check, YHC didn’t get to hear much mumblechatter so please call it out in the comments. Partially it was because of the rain, partially because YHC took some prescription cough medicine before arriving and partially because YHC blocked out Toga questioning YHC’s virility during “six inches.” It’s okay because Toga is just getting in as much mockery as he can before moving The Togas to Nashville at the end of this summer. Be sure to give Mr. Grumpy your best barbs before he leaves us to get the Nashville PAX in line with Corporate’s high standards.

    Great job everyone! Viral Out.

  • Ludus West End

    Six Gladiators broke the bondage of sound sleep, drove through driving rain, and posted to seek the rewards of Circus Maximus. YHC served as this week’s lanista and we trained as follows:

    Thang:

    X10 SSHs; X5 Forward Arm Circles; X5 Backward Arm Circles; X5 R Curtsy Lunges; and X5 L Curtsy Lunges

    1st Quarter – 10 Minute EMOM
    Odd Minutes: X8 R KB Lunge Curl & Press
    Even Minutes: X20 L KB Swings

    2nd Quarter – 10 Minute EMOM
    Odd Minutes: X8 L KB Lunge Curl & Press
    Even Minutes: X20 R KB Swings

    3rd Quarter – 10 Minute EMOM
    Odd Minutes: X12 R KB Snatch
    Even Minutes: X12 KB High Pull

    4th Quarter – 10 Minute EMOM*
    Odd Minutes: X12 L KB Snatch
    Even Minutes: X20 KB Pull Overs

    COT (inadvertently undertaken in reverse order):

    YHC closed us with prayer

    Announcements: Convergence at 0630 on Monday at Belle Island (Park at Tredegar)

    Counterama and Namearama

    Moleskin:

    Proper execution of the LCPs was elusive – with some more reps we’ll master this compound movement that promises to pair nicely with TGUs.

    *We fell short on 24 L KB Snatches today – homework for the amusement of your neighbors.

    Unspoken were the thoughts that EMOMs are the stock and trade of the unimaginative Q – mea culpa.

    Great to have Kru out for his sophomore showing at the CM – even brought two KBs. Those Gloucester boys are strong.

    Speculation was rampant concerning WhiteDeer’s impressive punch at the top of each snatch: was he one of those kids constantly raising his hand in class to the annoyance of his less eager classmates? Johnsonville’s conversion to a heavier KB is a success based on his strong efforts today. FlipPhone ripped through the EMOMs begging the question: does he need a heavier KB? ChumBucket stepped out from the protection of the bus lane cover and commanded the rain to stop – and it did, with the rain yielding to a dry and pleasant morning.

    Watch, stand fast in the faith, be brave, be strong. Let all that you do be done with love. 1 Corinthians 16:13-14

  • Wet WWII Catch-up Day at SOT

    6 strong posted at SOT and got wet right from the beginning, this is what transpired:

    Mosey to the tennis courts and find a good wet spot for 30 WWII situps OYO (yep, somebody was behind on the monthly challenge).  Continue COP with the following:

    • SSHs
    • DQs
    • Imperial Walkers
    • Copperhead Squats
    • Merkins

    Hit the end-line for a little Black-jack with jump-squats and, you guessed it, WWII situps. Start with 20 jump-squats and 1 WWII situp, then run across all 4 tennis courts and do 19 and 2 … so on down to 1 and 20.

    240 WWII situps down, time to Mosey

    Mosey to the school (watch your step – goose poop everywhere) for a classic Triple Check with BTTW, Flutter Kicks and a run. Pause 1/2 way through for 30 more WWII situps OYO (up to 270)

    Mosey to the curb for a curb crawl – Bear Crawl forward for incline merkins and Crawl Bear back for derkins, up to 5 and back down.

    Mosey back to parking lot for 30 more WWII situps (for an even 300) and some Mary (Hammers and Box Cutters).

    Then 12 Burpees OYO – one for each year the Roger Moore portrayed James Bond — RIP Roger.

    COT, number-rama, name-a-rama and YHC took us out.

    No new announcements – find Fudd’s pre-blast for his soiree and RSVP if you are going.

    PS – YHC has signed up to Q workouts on 5/30 and 5/31, so lookout for very similar plans of action if YHC is behind on the monthly challenge.

    No more Gumbo for you!

  • You asked for it, you got it! Kettlebell!

    • When: 5/24/17
    • QIC: Wheelie
    • The PAX: Bucketmouth, Helix, The Carpenter, FNG(No Idea), Mudface, Opus, Wheelie

    7 faithful climbed out of their fart sacks (some earlier than others) to take part in YHC’s Kettlebell VQ. FNG(No Idea) arrived 15 mins early asking YHC if this was the place for the workout. Yes, yes it is.

    Mosey to the track behind the school.

    Mumble chatter commenced as soon as we circled up. “Did you try to find the spot the drained the worst?” YHC answered, “No, but I am glad it worked out that way.”

    COP (All IC)

    • SSH x10
    • WW2 Sit-ups x10
    • Merkins x10
    • Copperhead Squats x10
    • Arm Circles x10,5 and reverse x10,5

    THANG

    Pair up for B.O.M.B.S. 2 pairs and a trio did the following as teams:

    • 50 – Halos
    • 100 – Sit-up Presses
    • 150 – Goblet Squats
    • 200 – Shoulder Presses (alternate as needed)
    • 250 – Swings

    4 Corners

    1 abbreviated lap of 10 Double Lunges at each corner

    Numberama, Namerama, Opus took us out.

    MOLESKIN

    Thoroughly (maybe justifiably) browbeaten into my second Q by Lab Rat, YHC responded by spending my night searching workouts and KB exercises.  YHC found a routine of similar to “Dora 1, 2, 3” called B.O.M.B.S. that uses 5 sets of exercises with ascending reps.  This seemed appropriately horrible, so YHC added it to the winke.

    YHC asked if the PAX was familiar with B.O.M.B.S and Helix answered, “Yes, but not for KB.”  Ensuing mumble chatter distracted YHC, but we reviewed the plan 3 times and when the PAX was almost not confused we began.

    This routine took even longer than YHC thought it would and we headed back to the parking lot and arrived with only 5 minutes to go. A simplified and abbreviated 4 corners was all time allowed.  Double lunges at each corner, right leg at corners 1 and 3, left leg at corners 2 and 4.

    COT was predictably disorganized (I am sure comments will follow shortly), but the PAX assisted YHC and a F3 name was given to FNG (No Idea) and we wrapped up a little late.

    Welcome, No Idea!

    You asked for a Wheelie Q? You got it!