Category: Richmond, VA

  • 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!

  • Audible Audible

    17 Willing and able Dogs showed up on this wet and rainy gloomy morning to welcome YHC to WDog for the first time.

    This is how it went down:

    Mosey to circle in front of amphitheater

    COP

    • Invisible Jump Rope
    • DQ
    • Merkins
    • WWII Sit-Ups
    • Freddie Mercury
    • LBC’s
    • Arm Circle

    THANG

    Mosey to the bottom of the amphitheater

    Aiken Legs

    Done in succession with no rest — 20 Squats, 20 Box Jumps, 20 Lunges (10 each leg), 20 Split Jacks (10 each leg forward). Rinse and Repeat with sets of 30 and 10

    Booyah Merkin Ladder

    With a partner starting at the bottom of the amphitheater complete 1 Booyah Merkin. Bear crawl to the next row and complete 2 Booyah Merkins. Rinse and Repeat increasing by one at each row until you get to top (18) – Called an audible at 15

    Mosey to the star in front of the Carillon 

    Dora 1-2-3

    Complete the following exercises while partner runs to the carillon, bear crawls up the stairs, runs around the top, back down then switch:

    100 Burpees (Audible at around 75-85)
    200 Squats (Audible to 150)
    300 WWII Sit-ups (Audible to 200 or till Q calls time)

    Mosey back to the SF

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    YHC has been fired up this week so he has been showing up at least 15 to 20 minutes early at each AO. Normally he would be the first to arrive but as you know whenever the blue truck shows up, you are never the first.

    The SF was planted and the PAX got to work. During the COP the PAX had it’s normal mumble chatter to try and throw the Q off the cadence. Circle K was a LIFO so YHC is sad he missed his favorite COP exercise, Invisible Jump Rope.

    During the Aiken legs the PAX got creative with how to complete the box jumps. Most did the normal way using the first row, some when up another row, and other use the orchestra pit. LabRat did challenge Hardywood to box jump to the stage. Glad to see Hardywood declined to prevent any injury.

    YHC learned a couple of things this morning Qing WDog:

    • Timing is harder than Dogpile so YHC apologizes for all the audibles.
    • LabRat think you are mad at him when you get aggressive with a Q.
    • The PAX is still not a fan of Burpees during Dora exercises.

    Announcements

    • F3Charlottesville….wanna go up one Saturday? – See Lab Rat for details
    • follow us on Twitter for all things F3: @f3Richmond
    • Special Memorial Day convergence at Belle Isle 0630. Meet at parking lot on Tredegar. – See HoneyDo’s Preblast
    • ReeseStrong Rock & Roll Cornhole Tournament June 10th – See Phonics
    • Fudd is having a party the evening of June 10th. M’s are welcome. – Reply to Preblast if interested

    SPIT ON THAT!!

     

  • MC Hill Still Sucks

    11 Northerners climb out of their fart sacks (some earlier than others) to take part in another addition of YHC’s Q Week!

    This how it went down!!

    Mosey to the front of the HS

    COP (All IC)

    • SSH
    • Copperhead Squats
    • WWII Sit-ups
    • Gas Pump
    • Merkins
    • Arm Circles

    THANG

    Mosey to the bus loop

    4 Corners

    2 Laps where completed with the following:

    1st corner – Merkins x20
    2nd corner – Mtn Climbers (2 count) x20
    3rd corner – Dips x20
    4th corner – WWII Sit-ups x20

    Mosey to the road next to the teacher’s lot

    Victory Road

    At each light pole complete 5 WWII Sit-ups (12 to 13 light poles total)

    Mosey to MC Hill

    11’s with Merkins and Burpees

    Indian Run back to the SF (about 3/4 of a mile)

    Ring of Fire with 10 Merkins

    Numberama, Namerama, Carpenter took us out.

    MOLESKIN

    Most of the PAX showed up ready to go this morning. Mumble Chatter before the workout including how YHC Q went yesterday and what “HC” stand for. YHC has called the PAX out on F3 Mechanicsville message group to post today. Lab Rat answered with HC. At 5:29 no Rat was to be found so Abacus made the comment that HC must stand for “Half Committed”.

    YHC decided to include some of the workouts he first experience during his first couple posting at DaVille. LabRat introduces 4 corners at YHC’s first post at DaVille’s normal location. Victory Road was first used by Carpenter and MC Hill (now making it’s only 2nd appearance) was introduce during YHC second DaVille post.

    Tclaps today go to Abacus and Hurricane. Abacus let the PAX in all exercises most of the morning. Glad to have Hurricane out for his 2nd DaVille post (I think we can call him a regular now).

    YHC would like to thank LabRat and Circle K for starting up the DaVille AO. Without them, am I sure I would have never heard of F3 and will still be at home in my Face Sack, Sad Clowning it up!!

    Announcements

    To many to remember, Lab Rat and Phonics please post in the comments.

    SPIT ON THAT!! 

  • Is this Heaven? No, it’s Iowa

    A Terrific Ten took to the illuminated fields of Heartbreak Ridge on a cloudy 64 degree morning.

    COP under the lights- SSH, Imperial Walkers, Don Qs, Flutterkicks, Merkins.

    Touch a light post. 2 at a time, Burpee at each light, increasing each one up to 8. Mary in between each round of 2.

    Mosey to front of school for Lindsays. Derkins and Box Jumps. Increments of 5 from 30/10 to 10/30.

    Mosey to Donkey Kick Wall for more Lindsays. Donkey Kicks and Mtn Climbers. After DKs Polar bear 5 times out for Mtn Climbers.  Back to baseball field for mary- Heels 2 Heaven, WWII situps, Alabama Prom Dates, ten finish with RoF.

    Back to flag, YHC took us out.

    NMS- YHC was prepared for low numbers and rainy conditions when the alarm sounded at 5:00. Instead we had 10 strong, no rain, and the baseball field lights shining bright as you drove in to the AO.

    The PAX took advantage of the lights during the COP. Maybe the form police turned them on to observe from the trees.

    Good to have Cake from Roanoke out. And it sounds like RVA will be seeing more of him as he will be in town a lot this summer. He put in solid work and represented the Star City well. You had many AO choices this morning, you choose wisely and are welcome back to Heartbreak Ridge any time.

    YHC’s legs were still sore from Gumbo’s Box Jump ladder at Dogpile so why not do Lindsay box jumps, the Pax agreed. You know the PAX is smoked when Derkins are the easy part. Ronnie almost successfully flipped over the stone bench on his box jumps, which made YHC glad he did the initial disclaimer. Can’t have lawyers getting hurt in the gloom though.

    The PAX finally got to break in the DKW. Some pax asked why pass up all the school walls to head over to that stand alone wall. We found out as the DKW is painted making Donkey Kicks much harder. Offshore appreciated the 45 WWII situps to make a small dent in the monthly challenge.

    Loose Goose used up his 1 Gosling pass this morning and hopefully will be back next week.

    YHC discovered after the beatdown that Malpractice, Seymour, and Garbage plate need site logins to get it on backblasts ( and start Q’ing) as they are Heartbreak Ridge regulars.

    Lastly this new AO requires a lot of fence jumping, a truly functional skill. For those PAX who plan on hijinks and/or tomfoolery this upcoming summer it is a great place to practice your craft.

    Silent Assassin signing off.

     

  • Are Those Your Wife’s Duck Boots?

    12 men assembled for a NoToll beatdown, awaiting the Q to take over…Rosie reminded YHC that YHC had signed up to Q…and the beatdown-on-the-fly went something like this:

    THANG

    Mosey to BBall courts for COP: SSH, Arm Circles, DQs, Copperhead Squats, Bob & Weaves (left & right), Tempo Merkins, LBCs, Pickle Pounders

    Line up on base lines for King of Hearts: regular suicide, backward suicide, karayoke suicide

    Stay on base lines for modified Arc Loader: duck walk, forward lunge, bear crawl, crawl bear, forward crab walk, backward crab walk

    Mosey towards Robious, stop at poles for modified Guantanamo

    Stay @ poles & form groups of 3 for triple check: box jumps or step-ups on picnic benches, pole smokers on poles, run to 3rd street light and back (pace)

    Line up at poles for Curb Crawl Ladder: merkins up to 7 and back down, crab walk on the way up, lunge on the way back down

    Mosey back to BBall courts for Ring of Fire: 10 merks each while PAX planks

    Mary: American Hammers, Hello Dollies, LBCs, Box Cutters

    Mosey back to VSF

    COT: Flatline took us out

    Naked Moleskin:

    YHC totally forgot he signed up to Q. Good thing he showed up even though there was 100% chance of rain forecasted.

    There was no rain…but Flatline came prepared…in Duck Boots, which were completely dry by the end of the workout. That’s what happens when you stay away from the NoToll fields.

    The PAX started the COP next to the cars, assuming McRibb would be a LIFO…but alas, he was a no show…even though YHC is sure there’s a connection to today’s FNG.

    Flashdance’s watch measured 1.33 miles across not a lot of space in the AO. We kept pretty close to the cars today.

    Welcome to FNG Shakedown, whose name was changed after the COT. YHC originally named him Babar after loads of Fletch references were uttered during the Ring of Fire…but after little deliberation, YHC changed his name in honor of YHC’s favorite Grateful Dead song, Shakedown Street, after learning that our FNG followed the Dead during the summer of ’94.

    A strong coffeteria was enjoyed by Rosie, The BFG, Viral, Carmen Sandiego & Döner Kebab afterwards.

    Announcments:

    Memorial Day Convergence: 6:30am this Monday @ Belle Isle. Park @ near footbridge across from Tredegar.

    Charlottesville has launched. Contact Lab Rat.

    VQ Week – June 26

  • Dirty Dozen

    Although it was raining in some areas of RVA, the weather at UR was perfect as 12 men presented themselves for a run around our fair city.

    Route: Head out toward UR entrance on River Road, cross bridge, head East toward Stratford

    4 milers: Return somewhere between Stratford and the bridge, depending upon one’s mood and interest in adding more distance.5 milers: Take Stratford to Matoken until it “crests”.  6 milers: Take aforementioned route all the way to Shirley then head back down toward river and return. Add one loop around lake at the end.

    NMS: YHC had selfish reasons for choosing to Q today given his aches and pains from a very active weekend. Upon hearing what TYA and Swirly were planning had they gotten to the spreadsheet first, YHC was more than pleased by his decision to Q.

    YHC swagged the six mile distance so he appreciated Marv’s “10 dollar” app providing the correct distance so we knew to add the extra lap at the end.

    YHC was concerned his instructions would result in some lost PAX, but all found their way…despite not finding the “crest” – which YHC was sure existed if one just looked (ran) hard enough.

    It was good to see Grunt (Swirly’s 2.0) out there.  He went on to inform the PAX that Swirly is intense about everything he does…working out, eating, sitting, etc….The PAX worked to contain their look of surprise.

    Anyway, not much else to report aside from the fact that on this day on history, Bonnie & Clyde and Captain Kidd all met their demise at the hand of law enforcement.

    Announcements:

    Saab will be carting some PAX to CVille this Saturday. Given those who have already tossed their names in, and YHC’s ever-shrinking transportation option, the term Clown-Car will be more than appropriate.

    Convergence this Monday. If you are in town then attendance is expected…REMEMBER: Corporate knows when you are fartsacking, and knows when you’re awake (and not posting like you’re supposed to), so make sure you are there for goodness sake.

    Saab abides

  • Let’s Triple Check this Anniversary

    8 veterans show up on this cloudy but not yet raining Monday morning (but its always sunny and 70) to help YHC celebrate his F3 anniversary with a bang!

    This is how it went down:

    Mosey to the left side of the school

    COP

    All in IC

    • SSH
    • Don Quoxite
    • Cotton Pickers
    • Dolly’s
    • WWII Sit Ups
    • Arm Circles

    In teams of 4 the following was completed:

    Triple Check #1
    -Balls to Wall, WWII Sit ups, Run to the light pole in the median of hermitage road

    Mosey to the pavilion

    Triple Check #2
    -Dips, Derkins, Run to the light pole near the front parking lot

    Mosey to the back of the school / blacktop

    Triple Check #3
    -People’s Chair, Tire Flip, Heels to Heaven

    Triple Check #4
    -American Hammers, Bear Crawl, 6 inches

    Mosey to the right side of the school

    Triple Check #5
    -Jump Squats, WWII Situps, Sprint to the first team and back

    Mosey back to the SF

    30 seconds of Mary’s with Plank Jacks

    Numberama, Namerama, YHC took us out.

    Moleskin

    What better way for YHC to get his anniversary week started than with a short mosey down south to Punisher. The PAX was very welcoming to YHC, but not so much after the beatdown.

    Things got started pretty well, although Toga did complain a little when YHC didn’t offer a 10 count after the first Triple Check. He gladly offered one after the 2nd.

    During the tire flipping, Fudd made an observation that with how the triple check was set up, we would only be able to complete either the People’s Chair or Heels to Heaven when not flipping. A quick modification was made to switch up your exercise at either end. Great catch, Fudd!!

    Mumble chatter seemed to be low. Mainly focused around flipping the tire and how everyone’s weekend went.

    YHC wants to thank each and every member of F3RVA! I originally heard about F3 from Carpenter and Abacus around March of last year (about the same time DaVille started up). At that time I wasn’t sure if 1) I could get up that early and 2) since I was a new father,  if it would work out with my schedule. On Saturday, May 21st 2016 during a Men’s Retreat, Abacus hosted a special workout starting at 6 am. No longer did I have an excuse not to join. It was intense. I was so out of shape I almost blacked out during the workout. Afterwards he invited us to come to DaVille that following Tuesday (more on that later this week). After completing my second workout at DaVille and going to Dogpile the following Saturday I was hooked.

    Now 366 days later, 40 pounds lighter, three 5k’s, one 10k, one Convergence, 1 CSAUP in the dead of winter, and numerous other workouts that beat me down then built be back up, F3 has become an important part of my life. I can truly call each and everyone of you my brothers!!

    Announcements

      • Convergence this Monday for Memorial Day. Meet at 6:30 down at Tredegar Iron Works parking lot. See Honey Do for details

     

    • F3 Charlottesville off to a great start. Still looking for PAX members to head down over the next 5 weeks. Talk it up and get a clown car planned

     

    SPIT ON THAT!!

  • Progressive Day

    Four strong Batteau regulars allowed for a guest Q on a cool but humid Monday morning.  The PAX convened, dodged a few raindrops then went along our merry way.  Mosey to the bottom of the bowl for a beatdown that went something like this:

    COP
    Arm circles (10 small, 5 large).  Forward and backward.
    Merkins
    Copperhead Squats
    LBCs
    Hug and Loves

    The Thang
    Mosey back up the north side of the bowl to the lone tree on the west end of the string of 6 trees.  Start a progressive tree line.  Run to the first tree and complete merkins.  Run back to the lone tree, then run to the second tree for squats, stopping at the first tree for more merkins.  Run back to the lone tree then run to the third tree for dry docks, stopping at the first tree for merkins and the second tree for squats.  See how this works?  Exercises were merkins, squats, dry docks, lunges, burpees, monkey humpers.  Progress through all 6 trees.

    Slow saunter down to the bottom of the bowl and face towards Forest Hill for a progressive variation of touch a tree.  From the bottom of the hill, run up and touch a tree.  Run back to the bottom for 20 dips.  Second iteration, run up and touch the same tree, this time complete 10 merkins at the first tree then run back down to the bottom.  Run up and touch a second tree then run to the bottom for 20 more dips.  Third iteration, run up to the first tree for 10 merkins, back down then up to the second tree for 10 WWII, back down then up to a third tree and back down for 20 dips.  See how this works?  We completed 4 rounds/trees with merkins, WWII, monkey humpers, burpees.

    One foot in front of the other up the hill to the miniature playground with an obscene amount of mulch.  Quick station work with 5 pull ups, WWII and derkins with feet up on the swing.

    Jog to the last tennis court for mary.  25x LBCs, American Hammer, Flutter Kicks, Freddy Mercuries.

    Back to the shovel flag for COT.

    Moleskin
    YHC was thankful for the opportunity to lead at Batteau today.  Being not extremely familiar with the AO, YHC stayed relatively close to home.  The progressive tree line was awesome, except that the run back to the lone tree was slightly uphill.  BT loves to hump the monkey.

    The progressive theme for the day was unplanned until we reached the touch a tree section.  Everyone pursued the tree the furthest up the hill, expecting the rule that you can’t touch the same tree twice.  Why not touch that tree every damn time?  EF Hutton thought he was getting off easy.

    Who would have thought that the playground could be so diabolical?  Swirly called it correctly stating “you know derkins suck when you look forward to pull-ups”.  Way to power through it boys.

    Mary was a refreshing end to the workout where everyone loves to do the hammer, especially Bleeder.  I bet he has some parachute pants he could pull out for an upcoming workout.  The imprint of the punisher on the tennis court after mary was a reminder of how far we pushed ourselves today.

    The progressiveness of the workout was keenly demonstrated when YHC invited the PAX to go out in the world and be better wives.  Apologies, not that there is anything wrong with that.

    Announcements
    Charlottesville is on and it was great.  See Saab to help out this weekend.
    Convergence Memorial Day.  No regular Monday workouts.

    Thankful as always to lead.  Everyone go out in the world and be the best wife you can be.

    M Splinter out.

     

  • Traditional River Run…Backwards

    4 River Run veterans eschewed the forecast and broke free from the comfort of the fartsack to start the work week with some hills and some miles.

    The suggestion was made during last week’s run and YHC decided to give it a try – the traditional River Run route backwards — left out of Bettie Weaver for a loop around by the high school across Robious and up the trail to Twin Team.  Up up up up…..up Twin Team, then down Powderham Lane and cross through the BUSH from the back side, across Robious Road and into Tarrington.  Down the long Ashwell hill and around the circle and back up to the swimming pool.  Hang a right and book it back to the Bettie Weaver past the high school.

    Twin Team was a brutal as ever, but Rosie made it look easy.  He just pulls away with ease on the hills.  A mountain goat has nothing on him.  While the Ashwell downhill was a nice change, the hill coming back up toward the poolhouse was another kick in the shorts (at least for YHC) at the 3.5 mile mark.  Honemoon and Rosie were unphased.  We caught up to LugNut at about 4.25 miles and he was picking them up and putting them down steady as she goes.  4.82 on my watch, but I’m sure Rosie and Honeymoon got closer to 5 with a doubling back a couple times to pick me and LugNut up.

    Well done fellas.  Always a great start to the work week.  Have a great Monday men!

    No more Gumbo for you

  • With Trails Like These, Who Needs Roads…

    In just about perfect running weather, 4 awesome dudes descended upon the RVA trails at different times and for differing distances.  This is what transpired…

    Helix and Saab run from the South Bank to North Bank.  Arrived in time to see TYA and Circle K off at the (Tredegar) starting line of the RiverRock half marathon.  Knowing we had to stay ahead of the runners, we continued on North Bank before the starting gun went off.

    Upon arriving at the pumphouse, Helix and YHC got to volunteering at the waterstop…specifically picking up the cups and organizing collection of trash.  This was our second opportunity to see TYA and CK during their race.  After a brief chat they were off again.

    The third opportunity to see TYA and CK was at the finish line.  Both finished strong and looked as they could have kept on running.  After Circle K shared stories of the various dogs he stopped and played with throughout the Forrest Hill leg, he then turned in the direction of a beer truck for a well deserved “colbeer”.

    What a great day and terrific work done by all.

    Saab abides