Category: Richmond, VA

  • Black Ice and Dong-release Merkins

    6 shook off their Super Bowl hangover and came out to play on the black ice at Hoedown.  We did:

    COP – SSH, Don Qs, Merkins, Flutterkicks, V-Ups, Copperhead Squats.  Head over to 3rd Pres Parking lot for Super Bowl recap:

    41s and 33s of Exercises:  Merkins & WWII Situps, Carolina Dry Docks & Gas Pumps, Freddy Mercurys & Hand Release Merkins.  Mosey back to school blacktop:

    3 Sets of 25 PLTs. no feet touching ground on way down.  Jerkins – Start and 10 and descend by 2s down to 2.  Donkey Kicks and V-Ups.  Start with 20 & 10 reps, then increase reps each by 10 twice up to 40 & 30.  Then 30 more DKs just for Saab.

    Head down for Triple Check – B2W, American Hammers, and run the loop.  Finish with Heels 2 Heaven.  Flipper took us out.

    NMS – Small numbers this post Super Bowl at Hoedown.  Either the Hoedown PAX includes many Eagles fans or just fans of clean, honest, non-cheating football, it appears many chose the fartsack this morning.  For the 6 who did post the PAX were greeted with black ice patches all over the ground.  As we started YHC groaned as we had the dreaded 5 PAX count, making partnering difficult.  Luckily Flipper joined us in the COP to make it a good even 6.

    In the 3rd Pres parking lot some PAX were feeling the Winter Olympics vibe and attempted to lunge-skate across the lot on the icy spots.  The 33 Hand-release Merkins really put a hurting on the PAX except for Splinter who mentioned that if you incorporate your dong into the merkin that it reduces the full range of motion and makes it much easier.  The PAX asked Splinter to demo this new dubbed Dong-release Merkin but he held out on a full demo.  YHC expects him to drop this on an unsuspecting PAX during a Splinter Q sometime soon.

    Saab was Fuddian this morning with a need for clarification on several exercises.  Apologies go to Flipper and Offshore who had to B2W above a nasty ball of snot YHC hocked up on his round of B2W.  Offshore enjoyed YHC’s borrowing of V-Ups from Circle Ks girl’s Dogpile smokefest this weekend.  Kubota did his best to bring out the inner-Toga in YHC with his Elbow plank form.  We were lucky to have no spills in the icy conditions.

    Announcements – Sign up for CSAUP Century Classic and Healing place volunteer run if you haven’t already.

  • Four sore cores

    Four men gathered in the gloom with hopes of working some soreness out of their cores and getting their weeks off to a positive start with a Hot Potato Q. This is how it went

    Swirly opened the COP:

    IC: 20 x SSH, 10 x DQ, 10 x Helo, 10 x Merkin, 20 x LBC, 10 x Flutter, 10 x Freddie

    Swirly continued:

    10/20/30 of each with a run to the top of the hill between sets: Dips, Decline Merkins, WWII

    Baton handed to Sippy Cup who lead us to the coupon bin as he is want to do and then to the tennis courts with coupons overhead

    Line up on one side of the court, carry your coupon across and back walking backward. Rotate through each coupon so each got a turn with each.

    One man elbow plank supporting coupon while partner runs around the other tennis courts (or court as you may have interpreted the directions). Each partner gets a turn. Repeat with regular plank

    Bootleg received the baton and kept us at the tennis court four some Four Corner work.

    Round 1 – Merkins: 10 each Regular, Wide, Diamond, Release – Lunge between corners (careful not to do the splits on slick patches!)

    Round 2 – Burpees: 2,4,6,8 – Lunge between

    Return your coupons and back to the flag for numberama/namerama. Swirly took us out

    Announcements:

    • Sign up for CSAUP
    • Monument 10k Prep at the Healing Place on Saturdays – sign up and help out
    • Hardywood can’t get enough quality time with shoes

    Good work guys. Great start to the week

     

     

  • Darth Vader Beckons the Suck-itude

    It was a nippy morning where 5 faithful and strong brothers in arms came together.  Here is how it went down.

    • COP
      • 25 SSH
      • 20 DQ
      • 20 IW
      • 10 2x merkins
      • 20 2x LBC
      • 15 pickle pounders
      • 15 crab cakes
      • 15 monkey humpers
    • Burpee march in the parking lot – 5x
      • 15 burpees through 15 parking spaces
      • 20 WWII sit-ups
      • 20 APD
      • 20 2x flutter kicks
    • Mosey to the jerkin gym for an 11 with jerkins and Lt. Dans
    • Mosey to the new pickle ball courts
      • March around the courts x2
        • Bear crawl length
        • Crab walk width
        • Karaoke length
        • Bunny hop width
      • 5 suicides runs
    • Mosey back to the parking lot for ring of fire (10 merkins)
    • COT with YHC taking us out
    • Fellowship at Einsteins for those that could join

    YHC showed up in a ski othewith the cold weather, earning the Darth Vader moniker for this Gridiorn.  Some mumblechatter from the PAX, but strong efforts all around.  Nightcrawler was the first one there today, and he shot out like a rocket on the burpees.  He also took no shortcuts on the jerkins.  Big T-claps for the Nightcrawler.  Living in an apartment with 4 females is definitely giving him some extra juice for the workouts.

    As always, Chum Bucket and Cecil were strong.  Lots of hot air coming out of all of White Deer’s orifices.  Just another Gridiron.  Nothing new here. Solid effort in the low temps.

    God is good all the time!

    Attila

  • Moister

    A PAX of three assembled on Monday night for The Punisher.  We said hello to one another in the parking lot and sauntered to the edge of the lot for the initial COP with Jump Ropes, IWs, DQs, Russian Soldiers, and Arm Circles.  We splashed through several puddles around the back of LHES to the pavilion for the Attila sequence with Dips x 20, Step Ups x 20 per leg, Dips, Step Ups, and one more round of Dips.

    We moved off campus moseying north on Hermitage Road completing 20 Squats at Clarement Avenue and 20 Merkins at Nottoway Avenue.  Tag the stoplight at Bellevue and, on the way back, stop at every lightpole alternating 5 Squats and 5 Merkins.

    Return to LHES for 11s with Incline Merkins and Box Cutters at the pavilion.  Mosey back around the front of the school to the covered porch for 100 x LBCs, 50 x APDs, and 100 more LBCs.  Finish with a little stretching.  COT and YHC took us out.

  • Self Destruction

    21 F3RVA regulars and 2 FNGs showed up at Dogpile for BDay beatdown that went something like this:

    Mosey to grass circle for COP.  Exercises included Invisible Jumprope, merkins, LBCs, Hillbillies and DQs all IC.

    YHC announced  the Q was being taken over by K2, Kswiss and 7-11.

    K2 Q – Mosey to the Rusty Cage for 11s.  Complete 10 pullups and run to the fire hydrant for 1 squat. (even though K2 had no idea where the fire hydrant was located).  Back to the cage for 9 pullups with a return to the hydrant for 2 squats.  Repeato until 1 pullup and 10 squats.

    KSwiss Q (VQ) – Dora 1,2,3.  Partner with a PAX member and complete the following – 147 v-ups (what the heck is a v-up), 247 in and outs (Gas Pump), and 347 LBCs.  While one partner is completing the exercises, other partner lunges across the short side of the field.  Switch upon returning and repeato until team has finished the number of exercises.

    7-11 Q (VQ) – Mosey to the amphitheater for Self Destruction.  Starting on the first step complete the following, 1 SSH, 1 Merkin, 1 v-up (what the heck is a v-up).  Increase number of exercises by 1 as you ascend the steps of the amphitheater.

    Mosey back to the flag.  Numberama, Namearama, YHC and 7-11 took us out with some thoughts on leadership.

    Announcements – HoneyDo and Upchuck are coordinating helping a group of runners training for the Monument Ave 10 K.  See Preblast for info or see one of them.

    NMS : A couple of weeks ago, YHCs daughters asked what YHC was going to do on his BDAY.  YHC responded with starting the day with a Dogpile beatdown.  They knew what that meant and asked who is the Q?  YHC said “Me” and K2 said she wanted to Q and her sisters said they wanted to join in on the fun.  BOOM.  KSwiss mentioned somewhere during the conversation that she did not know the names of the exercises and YHC responded with “If you lead this group of guys, they will follow”  Hence the theme of this morning’s Q.  YHC learns something from his 2.0s everyday and I knew with a little help they could teach the F3RVA PAX what it means to step out of your comfort zone and Lead.  A huge part of the mission of F3 is Leadership.  Leadership sometimes just means sometimes we have to step up to the plate.  A lack of leadership translates into a lack of initiative which equals laziness.  Laziness is best friends with the Sad Clown and YHC does not tolerate laziness.  The F3RVA pax does not tolerate laziness because we are Leaders in our communities.  F3RVA participates in monthly challenges throughout the year and today YHC is challenging each member of F3RVA (YHC included) to find an opportunity to lead someone in your family, church, workplace, etc. through the actions we display.

    A couple of observations from this mornings beatdown:

    Before the workout F3RVA had no idea how to perform a v-up.  Now we do and YHC hopes we never have to perform another one. (Although YHC does not think he ever completed one correctly)

    It felt like Toga was in town as 7-11 did not approve of YHCs form during the Squats as she bluntly crtiqued YHC during the 11s.

    Before the beatdown, 7-11 informed YHC that the three amigos were going to kill the Pax’s abs.  Mission accomplished.

    Herbie tells jokes much better than TYA.

    YHC is changing his choices for his Podcast fight team to 7-11, KSwiss and K2.  Reason=If anybody were to hit any of them the abs, they would break their hand and run home to their mommies.

    Biggest Observation – There is no other was YHC would want to start a BDAY, than with the F3RVA brothers and 2.0s.  Thanks for allowing YHC to stray from the normal routine this morning.

    Welcome to Floater and 7-11.

    Circle K

     

  • Solo Team?

    Can 1 person be a team?  Well, YHC posted solo to Twin Team this morning (as he feared might be the case), but I soldiered on and delivered/received a hearty beatdown that is stuff of legend.  It went something like this:

    Mosey to covered area near parking lot (in case of LIFOs) for the Disclaimer, which was long, detailed and heavily debated.  COP, including SSHs, DQs, Imperial Walkers, Merkins, LBCs, and Flutter Kicks.

    Ok, no LIFOs, so a run was in order — 40 minutes – up hills, down hills, and something in between.  Pace varied, mumblechatter SUCKED, enthusiasm waned, but sweat rolled, pain was experienced and BigData points will be received.

    COT was cozy, Number-rama and Name-a-rama were quick….no announcements!

    Til next time…No more Gumbo for you.

  • Circles of Pain

    The rain subsided and 10 warriors landed in the parking at The Creek for a sunny and 70 beatdown that went something like this…

    Circle #1 – COP(ain) – All IC

    50 SSHs, 50 LBCs, 20 copperhead squats, 20 crab cakes, 10 merkins, 10 don quixotes, arm circles, 50 LBCs, 50 SSHs

    Mosey to the other side of the parking lot

    Circle #2 – COP(unishment) – All IC with holding 6 inches for 10 count in between each

    20 american hammers, 20 flutter kicks, 20 heels to heaven, 20 freddy mercuries, 50 LBCs, 50 SSHs

    Mosey to the pavillon

    Circle #3 – COP(ress) – All IC with planking with holding 6 inches in between each

    10 merkins, 10 dips, 10 derkins

    Repeat and then 50 LBCs

    Circle #4 – COP(uke) – All IC with Al Gore with Helix squats in between each

    10 copperhead squats, 10 jump squats (OYO)

    Repeat 3x, then 50 LBCs, 50 SSHs

    Circle #5 – COP(unk) 

    10 skull crushers on each side followed by holding 10 derkins and then position for 10 seconds

    15 skull crushers on each side followed by holding 15 derkins and then position for 10 seconds

    Mosey to the flag…

    1 LBC IC, 1 SSH IC

    Numerama, Namerama, Announcements, Opus took us out

    NMS

    YHC dropped a couch on his right leg right above his ankle a few days ago when trying to bring it in via the deck. He wasn’t sure if he would be ready to Q but it healed up enough to go for it (with limited to no running). The PAX rolled into the parking lot and the mumble chatter was cooking, including a guest from Toledo, OH named Venom. Mudface asked YHC if he was carrying the couch by himself. YHC shared that his M was carrying the other side. Mudface then asked if YHC’s M had dropped the couch too. YHC first said, “Yes” but then Mudface said, “Remember, you are a pastor. Don’t lie to me.” YHC then responded with “I don’t know.” YHC later found out that his M did hold up her side of the couch… #truthistold

    YHC alerted the PAX that running would be at a minimum and the normal COP ensued. He also shared that theme was “Circles of Pain.” Ironically, this worked out really well since Circle K was not originally planning on coming to The Creek but called an audible when he woke up later than expected. He was originally planning going for a 8 mile run at another AO. He may have only logged 1/3 mile this morning…

    The groans came early and often as the PAX got down for the LBCs. The lack of running allowed for an efficient set of exercises to maximize the time. The Creek GAS came early and often during the COP and the subsequent circles of pain. Friday mornings seem to be a breeding ground for GAS action heroes.

    There were all kinds of highlights this morning. Mudface is notorious for calling out ridiculously slow counts when holding 6 inches. Circle K and Spit seemed to be enjoying a fine conversation at the beginning but then were mostly quiet the rest of the way. Wild Thing continues to amaze the crowds with his unwavering work at the age of 61 (double respect). Emoji still needs to go back to school to learn how to count. He may have tricked YHC to reduce the LBCs by 10 by adding 10 to the overall count at one point. Nobody will ever fully know…

    It is always an honor to lead the team in the gloom!

    The Carpenter

  • The Black Widow

    Yep, It’s Ground Hog’s Day.  A day to celebrate the signal of a spring to come, or know the winter still has us in it’s grasp for a little while longer.  I chose to go with the Bill Murray theme and celebrate an infinite loop.

    The route posted above is two miles in length.  4 milers do it twice, 6 milers do it three times, 5 milers do it twice with a one mile bonus loop (Grove to Malvern to Cary to Commonwealth to Grove).  Black Widow is the name of the route considering the resemblance to it’s namesake.

    NMS:

    Pre-run, YHC was sitting with Swirly in Big Blue chatting about life.  Saab walks out in front of the beams of our headlights and begins to do burbees.  The time to run approaches.  Saab is still doing burbees.  The Pax talks some more.  Saab is still doing burpees.  Finally, he concludes at 42.

    Even though Big Data was updated weeks ago for the renegades who supported #trackworksucks, Saab felt obligated to continue through with the challenge.  Well done Sir!

    Windsor Farms was quiet and tranquil affording a great running route.  It seems the only newspapers that are delivered in Richmond are in this neighborhood.  Has the internet not made it south of Cary?

    Runners were strong today with the eye on the prize:  whether a CSAUP victory or an upcoming ultra.  YHC will note that the bikers may have been apparitions.  No cars in the parking lot nor bikers in the COT at the end.  However, there was a sighting of bikers.  It’s easier to include Labrat in the backblast then to receive a backblast comments prodding throughout the day.  If No Tool’s companion was someone else, let me know and I will update for Big Data.

    Announcements:

    • Honey Do and Upchuck’s volunteer initiative begins tomorrow.  Please sign up.  If you can’t start tomorrow, there are plenty of opportunities between now and the 10k race.
    • CSAUP – Join a team and let’s get rolling!

    ABT,

    Lockjaw

     

     

     

     

  • The Q forgot his gloves

    Four faithful found their way to Circus Maximus to start February off right. Here is how it went:

    COP- SSH, merkins, LBCs, Don Qs, 20KB swings

    mosey to back of school. 2 sets of 30Donkey Kicks, lunges across, 20 Halos. Then 2 sets of Merkin ROws and Sit-up Presses. Head back to side for Boat-Canoe and Elbow Plank. 2 sets of Pullovers.

    Burpee Escalator- start at 8 Burpees pm, up to 11.  Finish with Mary. Atilla took us out.

    NMS- YHC realized pulling in to the AO he forgot his gloves, not good when lugging a freezing cold KB for 45 min. Luckily White Deer has a spare set.

    Mumbelchatter was light, most noise was of the non-verbal variety. yHC tried to broach the idea of poaching Jville from the SOJ Csaup team, with no luck. White Deer and Atilla were downright pleasant with each other.

     

     

     

  • Evolution of The Burpee…Part I and Part II

    11 strong veterans broke the hold this morning and posted on a brisk but pleasant morning to start the backside of their workweek with warm bowl of GUMBO, it tasted something like this:

    Long mosey around the perimeter of the AO to the field in the northwest corner for COP, including:

    • SSHs
    • Imperial Walkers
    • Arm Circles
    • Hillbillies
    • Merkins
    • LBCs
    • Flutterkicks

    THE THANG:

    Curb Crawls – mosey to the curb and you know the drill – bear crawl across 1 incline merkin, crawl bear back 2 decline merkins…repeato up to 5 and back down to 1.

    Evolution of the Burpee Part I – mosey past the front of the school to the dip bar area and form up for instruction on the Evolution of the Burpee Part I — basically four corners with the following burpee building block exercises leading up to the full Burpee — 10 merkins in corner 1, run to corner 2, 10 2-count mountain climbers, run to corner 3, 10 jump squats (Bobby Hurley style), run to corner 4, 10 Burpees, run back to corner 1 and plank up for the Six.

    Plank-o-rama for the Six and then with everyone

    2 MOM, including Hello Dollies, Alternating Shoulder Taps and Pickle Pounders

    Evolution of the Burpee Part II — same as Part I just 20 of each exercise.

    Triple Check – on the blacktop and including: wall sit, Freddie Mercuries, and a Sprint to the fence and backpedal back across the blacktop.  3x

    Indigenous People Run around the perimeter back to the Flag

    Ring of Fire – in Al Gore,  drop for 10 merkins and pop back up to Al Gore then pass to the left.

    2 MOM, including American Hammers, Homer to Marge and Rosalitas

    COT, Number-rama, Name-a-rama and YHC took us out giving thanks for this group and the ability to get out in the gloom and have some fun while we motivate and push each other and asking for the Sky Q to watch over our brothers who can’t be in the gloom for whatever reason (injury, illness, other) and to bring them back into the gloom ASAP.

    Announcements:

    • Still recruiting for the Century Classic CSAUP, find your team or sign up as a free agent on the roster sheet and you’ll find one.  Rosters. PreBlast  https://backblasts.f3rva.org/2018/01/19/f3rva-century-classic/
    • HoneyDo and others are looking for volunteers to help train some folks for the 10K – commitment is Saturdays after Dogpile.  Reach out to HoneyDo and join the effort if you can.
    • Is there a lunch spot today???

    NMS:

    Great work today guys.  Who knew 35 degrees could feel so pleasant.  It was a great morning and pretty simple exercises but great effort by the PAX.  What to roll through the Evolution of the Burpee and the Triple Check.  Thanks for letting me lead – always a pleasure – and great to get across the river and see some different faces.

    Not a ton of mumblechatter (at least that the Q heard) other thank busting Keymaster’s chops for his off the books run.

    Pretty sure I caught a few instances of upright APDs in the attached video (a classic) and even some quasi-Hillbillies (not Jville quality of course).  And, some Offshore Hammer Time.  Enjoy.

    No more Gumbo for you!