Category: Richmond, VA

  • AshCreek 5K

    7 Runners showed up on this sunny and 70 morning for the 14th annual AshCreek 5K.

    This is how it went down:

    THANG

    Race began at 8am on Linderwood Dr near the club house, turn left onto Brickerton Dr, turn left back onto Linderwood Dr to complete mile 1. Quick turn right onto Little Joselyn Dr, then left onto Tarleton Dr, left at Morella Pl, right onto Summer Grove Rd, then left back into Linderwood Dr to complete mile 2. Take Linderwood Dr down to a left onto Pantego Ln for a 1/2 mile, right back onto Bickerton Dr to complete mile 3. Sprint to the finish on the last 3 blocks of Brickerton Dr.

    MOLESKIN

    F3 was well represented by the 7 PAX members that signed up for the team as well as all Phonics 2.0’s on Team Reese Strong. Phonics lead the PAX completing the race in less than 20 minutes. Badger, Spit, and Mr Rodgers paced together for the first mile. Badger and Spit completed the race just under 23 minutes with Mr Rogers shortly behind just under 24 minutes.

    Welcome to Simba who completed the race around 28 minutes. Hope to see you out at an AO soon!

    Wild Thing finished around 33 minutes and Psycho decided to take his time came in around 43 minutes

    We also had a booth to get the word out in the community about F3. See below (Sorry LabRat no takers on 5K the Hard Way!)

    Several PAX Members place in their age groups:

    3rd Place 30 to 39 group: Spit
    1st Place 40 to 49 group: Phonics
    2nd Place 50 to 59 group: Badger
    2nd Place 60 to 69 group: Wild Thing

    Also Team F3 was the second fastest team just a few seconds behind Team Reese Strong

    Thanks to all the PAX that came out to support our community!!

  • Houston we have liftoff in Charlottesville

    9 PAX (F3 participants) emerged from the gloom and posted to Booker T. Washington park in Charlottesville.  This was the first workout in Cville and the weather, as expected, was sunny and 70!

    The Thang:

    Mosey to side of field.  COP SSH x 20, Don Quixote x 10, LBC x 20, and merkins x 25.  Mosey toward Preston Avenue and take the steps up to the upper basketball court for King of Hearts.  Regular suicide, backwards suicide, karaoke suicide and bear crawl suicide.

    Q passed to Swirly.  Mosey to Picnic area for triple check.  Dips and LBC’s and sprints.  Repeato x3.  Mosey to playground.  Pull ups x 7 and incline merkins x 20.  Repeato x3.  Q passed to Upchuck.  Mosey to top of wooden steps.  Triple check again with WWII situps, box cutters and run up (or down the steps).  Repeato x3.  Q passed over to Bleeder.  Mosey to main field for 11’s.  Squats and Rosalita’s with lunges between the trees.  Mosey to basketball courts for four corner escalator.  First corner 5x merkins, second corner 10x burpees, third 15x merkings and last corner 20x burpees.  Mosey back to the shovel flat for Superman and a take out by Swirly.

    NMM (Naked Man Moleskin)

    The Richmond crew arrived early to scout out the AO (area of operations).  Booker T is a fine place to hold an F3 workout.  The location is compact, but it is packed with Yummy treats to work out with.  The field near the parking lot has 11 trees lining it (perfect for 11’s).  There ample picnic benches and seats to use, a double basketball court, a single basketball court, a baseball field, a killer set of wooden steps, and a hill that will inflict pain on the PAX for years to come.  The possibilities in this AO are limitless and most importantly, this location is located about 3 minutes from the Bodo’s on Preston Avenue (Bleeder, you can check the address if you need to).

    Charlottesville PAX started rolling in about quarter til 7 and we had a full 9 PAX by the 7am start.  A few observations about our new Charlottesville PAX: 1) they are a fit crew.  All the PAX acquitted themselves well today.  A one hour beatdown for the first workout is no joke and everyone kept moving.  2) no worries if a doctor is needed during the workout.  Half the PAX are docs or or work at a hospital 3) Education level of the PAX is high.  YHC (your humble correspondent) felt under educated having only completed a masters degree and 4) they are an enthusiastic bunch – 4/5 of the PAX joined us for a post workout coffeetaria at Bodo’s.

    OK, so Bleeder is a mean SOB.  the FNG’s having survived 53 minutes of the workout were looking pretty spent.  All the experienced PAX were expecting 6 minutes of mary followed by the COT to finish out the hour.  No, Bleeder brings us to the tennis courts and pulls out a merkin/burpee four corners escalator.  The RVA PAX were all looking at Bleeder with disbelief, and YHC asked Bleeder if he were really serious about this exercise.  Without hesitation Bleeder said “exercise” and we were off.  Brutal.

    FNG Bob (Hakan) is a true competitor to Bleeder when it comes to bear crawls.  When we did the bear crawl suicides, Bob quickly took the lead, not sure who won the battle, but it was neck and neck.  FNG Speed Limit looks like the prototypical runner.  If you had to draw a picture of a front runner in a 10k (Kenyans excluded), you might draw his picture.  When YHC asked him if he was a runner at the start. he said he used to be.  I guess “used to be” means busting out a 5:30 pace for 10 miles in the hills at Charlottesville a couple of weeks ago.  We might have to start recruiting Speed Limit for the BRR.   FNG True North is a spitting image of Kevin Bull from American Ninja Warriors (minus a couple of the ridiculous guns that Bull has).  He is a former crossfit guy and an systems engineer.  FNG Bolton had a good workout but struggled a little bit with the suicides at the beginning.  We all have our kryptonite brothers.  Keep working  and posting and the fitness for that kryptonite will come.  FNG Margaritaville had to bolt post workout.  Had to head to the soccer games of the day.  Sound familiar gents?

    I look forward to seeing how the Charlottesville F3 crew progresses.  We have a good starting seed and I cant wait to see what emerges from this group.  I’m game for the 1 hour ride anytime given that a beatdown, some good 2nd F and a trip to Bodo’s is at the other end.

    TYA OUT

  • The Black-Eyed Susan Curl?

    An inspired 7 posted at the GridIron this morning in weather conditions that seemed delightful for the first three minutes.

    Thang:

    SSHs X20 IC
    Slow and Low Air Squats X10 IC
    8-count Body Builders X10 Pan Pax Cadence
    8-count Merkin Extensions X10 PPC
    KB High Pulls X15 OYO
    KB Swings X15 OYO
    RH KB Snatch X15 OYO
    LH KB Snatch X15 OYO

    Farmer’s Carry Mosey to the Grassy Noll:

    PLTs X20
    RH KB Snatch X15 OYO
    LH KB Snatch X15 OYO
    PLTs X20
    KB High Pulls X15 OYO
    KB Swings X15 OYO
    PLTs X20
    RH KB Snatch X15 OYO
    LH KB Snatch X15 OYO
    PLTs X20
    KB High Pulls X15 OYO
    KB Swings X15 OYO
    PLTs X20
    RH KB Snatch X15 OYO
    LH KB Snatch X15 OYO
    PLTs X20
    KB High Pulls X15 OYO
    KB Swings X15 OYO

    Farmer’s Carry Mosey to WildCat GridIron:

    Four Corners (half the field):

    8-count BBs X10 OYO
    RH KB Snatch X15 OYO
    8-count MEs X10 OYO
    LH KB Snatch X15 OYO

    PLTs X20
    KB High Pulls X15 OYO
    APDs X20 OYO
    KB Swings X15 OYO

    Mosey to endzone corner:

    Rosalitas X20 IC
    Dollies X20 IC
    APDs X20 IC

    COT: Numberama and Counterama and Takeout Prayer by Cecil. Refreshment (fellowship) at Einsteins.

    MoleSkin: No blood, but plenty of sweat was deposited at the Grassy Noll.

    Somehow the PLTs seem easier with a Portuguese count – thanks to DarkHorse who the PAX welcomed back from his home by the Fountain of Youth. He arrived in RVA at nearly midnight but scoffed at Cecil’s offer to sleep in. Now having no choice but to post, Cecil celebrated being on the cusp of GrandFatherhood by behaving beastly on the Four Corners. Blessings to and TClaps for DarkHorse, MDarkHorse, Cecil, MCecil and Sully.

    The other guys – each with his unique KB panache – pushed through a second KB workout in 49 hours. FlipPhone, in particular, threw weight around this morning with laudable efficiency – strong work. MumbleChatter quickly yielded to the quiet of heaving breathing punctuated by the all too familiar cacophony of disturbing emissions from WhiteDeer and Attila. Johnsonville was very quiet – angry, hurt/injured, both?

    Following his strong VQ at Circus Maximus, ChumBucket informed the PAX that he would be absent from the GridIron; not so NightCrawler to whom WhiteDeer and Johnsonville called via FaceTime to learn that NightCrawler and MNighCrawler were driving north on I95 for a day at the Preakness. Not properly attired for Burpees at the Rest Area, NightCrawler promised to perform The Black-Eyed Susan curl AMRAP at Pimlico, and MNightCrawler wisely agreed to be the SouthBound DesiginatedDriver.

    Two of YHC’s nephews were commissioned as 2LTs over the last two weeks, the most recent yesterday at UVA. Both ceremonies were joyous and sobering. Welcome are prayers that my nephews will be blessed with the spirit of courage, strength, and determination. And, of course, please pray for God’s watch care over all the young men and women heeding their call to duty in our Armed Forces.

    Matthew 14:27 But Jesus immediately said to them: “Take courage! It is I. Don’t be afraid.”.

  • Clown cars, visitors, and a WHOLE LOT OF SUCK…just another Dogpile – Best day of the Week

    31 STRONG graced Dogpile, including 1 veteran visitor from Charlotte and 3 FNGs related to Wilson yet willing to let the guns out on this beautiful RVA morning.  Even though Corporate was away, the PAX did not play – we took care of business and this is how it went down (more or less)…

    Mosey to circle in front of amphitheater for COP — we filled that circle up today.

    • SSH x20 IC
    • DQ x10 IC
    • Imperial Walkers x20 IC
    • Merkins x10 IC
    • Flutter Kicks x20 IC
    • LBCs x20 IC

    Mosey to Rusty Cage for the Chris Cornell Memorial portion of the beatdown…pair up and complete 52 pull-ups as a pair.  Plank for the six.

    Mosey to the top step of the Amphitheater for a dip ladder – 18 on the top step down to 1 at the bottom.  Al Gore for the six.

    1-minute of WWII situps

    Box-jump ladder back up to the top of the Amphitheater – 1 to 18.  This was way harder than it looks on paper!

    Plank-o-rama around the circle for the six.

    Mosey to the field and break into teams of 5 teams 6 for THE SUCK relays.  5 cones for exercises.  One team member at each cone and 1 runner (rabbit).  Rabbit runs from 5th cone to end of the field and back.  Perform AMRAP of each exercise until the rabbit returns, then bear crawl to the next station.  Continue until all team members have been the rabbit.  Exercises were:

    1. Merkins
    2. Box Cutters
    3. Monkey Humpers
    4. WWII Situps
    5. Burpees

    Plank and WWII situps for the six.

    Second Round of the THE SUCK – the transition between cones was lunges.

    YHC passed the Q-baton to Wilson for 7 minutes of Mary including every variety of cross-leg exercise you can think of, some Superman, some APDs (one-leg and regular) and some pickle-pounders…AKA- Wilson’s Special Mix

    YHC reclaimed the Q after a near mutiny and we formed 3 lines for a run of the Indigenous People back to the Shovel Flag…3/4 of the way there the buzzer sounded and YHC called a JAIL BREAK and it was a full-out sprint to the flag.  FNGs Foreclosure and Bueller took off like they were shot out of a cannon…and Rosie did his normal thing.  Not sure how those guys had so much left in the tank.  Oh to be in your 20s again…or to be Rosie!

    COT, number-rama, name-a-rama and Wilson took us out with inspiring words.

    Announcements:

    • C-ville expansion is happening.  Hope it went well today and can’t wait for the report.  Clown cars and Qs needed for next 5 weekends.  HoneyDo has first weekend in June and is looking for riders.
    • HoneyDo has Breaking Bread Q this Sunday and is looking for some helpers — 5:30.  See HoneyDo for details.
    • Memorial Day convergence – meet in the Tredegar Parking Lot and be ready for a Hot Potato Q.  I believe the start time is 0630 (but it may be 0600).  HoneyDo – confirm in the comments please.
    • ReeseStrong corn hole and rock n roll coming up — June 10??  See Phonics for details.
    • Wilson’s golf tourney was a blast. 365 days until the next one — get your 4-some ready now.  Swirly is going to get F3 golf shirts for us!!

    NMS

    What a great morning and what a great turnout at Dogpile.  It was Sunny and 70 in the RVA today (and about 90% humidity).  The sweat was rolling, the mumblechatter was vibrant and some hard work was done.  No better way to start the weekend.  Thanks for letting me lead.  It is a pleasure and always humbling to see so many guys show up, give it their all (and then some) and then find extra inside to encourage others.

    Greatest moment for me had to be seeing FNGs Foreclosure and Bueller take off to the end of the field following Wilson to go bring FNG Al Bundy home for the last leg of THE SUCK.  That is F3, men.  You guys personified it right there and that is why I love being part of this group.

    You all are beasts.  Be SUPER today.

    No more Gumbo for you!

  • My pre-birthday suit

    15 gentlemen showed up to celebrate YHC and his birthday eve. It truly was 70 and sunny this morning when we started.

    Slaughter Starter — 20 Burpees
    Mosey to field
    ww2 situps 1 minute
    SSH
    arm circles
    gas pumps
    Sumo Squats in cadence — wide stance, touch ground
    Jump Squats in cadence — take it slow
    Rockem Sockem Robots — squat kicks with a punch

    ww2 situps 1 minute

    mosey to pavilion
    skull crushers in cadence — 5, 10, 15 per side and derkins on own 5,10,15

    triple check from middle of field
    bear crawl and flutterkicks start in same spot, dips at bench
    bear crawl relieves dipper who relieves american hammer
    each exercise 3 times

    ww2 situps 1 minute
    dan taylor across width of field
    1 squat, 4 lunges
    2 squat, 8 lunges

    Native American run

    Weasel Crawl — YHC sings “Pop Goes the Weasel” on the word “Pop” PAX goes down into a merkin, on “Weasel”, PAX does alternating shoulder taps

    Merkin Ring of Fire — 5 each

    NMS —
    Today was the last day YHC will ever get to say 47 during the name-o-rama.  Another year gone, lots of great memories, including meeting a bunch of you blokes.  Where has the time gone?  My eldest is going to high school, my youngest to elementary school.  My head is spinning.
    Enough of that — workout was fun — Thanks Circle K for the great mumblechatter this morning — made the workout less painful.
    Not sure who had the really awkward form on the bear crawls, but it was great entertainment observing it and pointing it out to other PAX members.
    Weasel Crawl didn’t work as well as it should have.  Live and learn.
    Looking forward to another year in F3!

     

     

  • Another Haiku Run

    Summer is here now

    Oops! Fudd leads the wrong way – twice!

    Iris hills never stop

     

    Chris Cornell’s passing

    Grunge siren of Soundgarden

    Outshined, Rusty Cage

     

    Trust circle fell down

    Where’s Singer?, C-ville launch too

    Labrat monologue

  • Twin Team 11

    11 SOJ soldiers gathered for a Twin Team beatdown that went something like this:

    20 meter mosey, circle up for COP, in case McRib shows: SSH, McRib arrives, Imperial Squat Walkers (in cadence, boom!), Bob & Weave, Merkins, Capital Letters OYO, 1 legged Alabama Prom Dates

    Indian Run to James River High school.

    Gather in groups of 3 for Quadruple Check: proper people’s chair, 6 inches, 28 WWII (pace) repeato x4

    Indian Run towards football stands.

    Audible called to mosey to pull-up bars. Find previous group for Triple Check: 10 pull-ups, 1 spotter, 25 LBCs repeato x3

    Mosey to parking lot for Conveyor Belt: 1) 5 squats at each station, bear crawl between each station; 2) 7 Monkey Humpers at each station, crawl bear between each station

    Mosey to parking lot hill for Jacob’s Ladder: Ascending Burpees up to 4 and back down OR ascending Merkins by 3 up to 12 and back down

    Mosey to VSF for 70s of Mary: Boxcutters & Hello Dollies

    COT: McRibb took us out

    Nake Moleskin
    It was warmer out than expected this morning…72 @ 5:30am in May? Ughhh.

    Wilson was impressed by the Imperial Squat Walkers in cadence. Doesn’t take much these days.

    YHC has offered to compose the back blast for the next workout Qed by Honeymoon. Apparently he just likes being told what to do. Could be interesting meeting M Honeymoon.

    Welcome back The BFG. Solid work. He & Rosie realized they took classes together at VaTech. Take that Kevin Bacon!

    Pee Wee admitted that he was gassed…but at a later part of the workout than normal. Keep it up, buddy!

    Those pull-ups were just great…as were the 28 WWIIs x4. Great idea.

    Enjoy the golf tournament today!

    Announcements:

    VQ Week – June 26

    Memorial Day Convergence @ Belle Isle. Where are we meeting?

    Time to go get ready to play golf!

  • No sad clowns at this circus

    A magnificent VII (yes, seven) posted for this week’s version of Circus Maximus and we took a shot at the following:

    Startup COP with 20 x Side Straddle Hops, Imperial Walkers, Russian Soldiers, and Helicopters followed by Arm Circles x 15 (including small and big and both ways) and 15 x WWII Situps.  Jog a lap around the parking lot.

    Resume circle for 10 x Two Handed KB Swings, 10 x Goblet Shoulder Presses, 10 x Bent Over Rows, 10 x Overhead Triceps Presses, 20 x Merkins, and 10 x Two Handed Handle Curls.  Complete three rounds then walk the bus circle while weighted and alternating Suitcase and Waiter carries.

    Circle up again for 10 x Goblet Squats, 10 x Crab Pots (Lawnmowers, and per arm), 10 x Upright Rows, 10 x Backhand Triceps Presses (per arm), 20 x Wide Grip Merkins, and 10 x Two Handed Cup Curls.  Complete three rounds then walk the bus circle weighted and alternating Waiter and Rack carries.

    Circle on the grass for 10 x Overhead Lunges (per leg), 10 x Figure 8s, 10 x Kneeling Cleans, 10 x KB Merkins, and 10 x Standing Box Cutters.  Move to the curb for 20 x Pullovers, 20 x Skullsplitters, and 3 x Fast/Slow Curls (per arm).

    COT with Earthworm taking us out.

    Announcements – Charlottesville launch upcoming.

    Moleskin – It seemed important to YHC to start Helicopters going 5 starting left first then 5 starting right.  As White Deer points out, there really is no difference.  It did not seem important to start Figure 8s around each leg.

    YHC had a long list for his virgin Circus Maximus Q – did not get to some things. Next time.  Enjoyed it.

     

  • Righty Tighty / Lefty Loosey

    Twenty-two gentlemen and scholars showed up on an all together pleasant morning for 45 Minutes of Mary on 18 May.  It was the two year anniversary of Bleeder inviting MARV to F3, so MARV took the occasion to Q his second ever boot camp style work out (there’s been quite a few Q’d runs).  A quick shout out to Loose Goose, who was missed today, and who led my first Q two short years ago.

    THE THANG

    We live in a right-handed world.  Scissors, most golf club sets, clippers for any type of tree trimming, they are all made for those that are right handed.

    As a card carrying member of the proud to be left-handed party, I’ve heard my fair share leftist jokes…my favorite being “hey, you are standing on the wrong side of the ball” when I’m on the first tee about to enjoy a round of golf.  Yeah, really funny.  I’ve never heard that one before.

    For that reason, this morning’s Q went in reverse as we circled up in the normal spot located in the northwest corner of Mary Munford’s Elementary School.

    Yes, but instead of the normal side straddle hops, Don Quixote’s and LBCs and the like, as lefties are sometimes known to do, we went backwards.

    PAX ran to the shovel flag (or where the shovel flag normally would stand…I guess I need to get myself a shovel flag) and immediately did…

    21 American Hammers
    21 Freddie Mercuries
    21 Alabama Prom Dates
    Spelled out with our legs the names (in ALL CAPS) the last three VCU Head Coaches (Shaka Smart, Will Wade and Mike Rhoades)
    Ring of Fire…running in place and knocking out three mercans on “Go”. 22 times around the circle…so a total of 66 mercans to start, for those keeping score at home.

    Now may be as good of time as ever…there’s really no significance to the number 21…I was somewhat of a Roger Clemens fan growing up, but only to the extent that anyone else that followed baseball in the mid 80s was. I think I’ve written before that I was #42…21 is half of that…maybe next year I’ll have the stones to do 42 American Hammers to start.

    On with THE THANG…

    My freshman year, we heard legendary stories about the seniors (who had just graduated) getting caught after curfew one year on a road trip. The Monday that they returned from the three game series they had to run 20 minutes of “Bat Poles” which involved running with a weighted bat over their heads from foul pole to foul pole. In the spirit of those guys, and my left-handedness, whenever the PAX moseyed or ran, we did so with our hands in the air as if we were carrying those hated weighted bats. This was fun for about :21.

    Following the beginning Ring of Fire we moseyed (with imaginary bats in full tow) to do four corners. Northeast corner was five pullups, northwest corner was 10 dips (either on the bar or on the ground), southwest corner was 10 mercans, southeast corner was 10 leg pull ups. We would run from each station with our arms above our head.

    The conclusion of Four Corners led us to the west side of the tennis courts where we proceeded to do a set of agilitities, running the width of the four courts. Halfway through the set, both on the way and way back, we paused to do an exercise.

    First set– Butt Kicks / 3 burpees
    Next set — Russian soldiers / 10 monkey humpers
    Final Set — Karaoke / holding your leg up in baseball balance position for 10 seconds

    This time seemed as good as any to do a sprint back and forth on the width of the courts. We learned that one of the reasons UVA Baseball went 2-22 in the ACC in 1994 was because the position players had to run 18 60 yard sprints during the course of a game and they were exhausted.

    Next up was something relatively new…manual resistance arm workouts. PAX paired up and did the following with their partner adding manual resistance…

    Side Arm raises with resistance on the way up and down
    Front Arm raises with resistance on the way up and down
    Curls

    When asked after the Q what Corporate thought of the manual resistance exercises, corporate replied “yeah, that stuff is really good for toning the muscles.”

    This will be the last time we do manual resistance for awhile, I’m thinking.

    The PAX picked up their invisible sand bats and ran back to the northeast corner for the “left-handed ring of fire”…as we finished with…

    15 Monkey Humpers
    15 Donald Quixotes
    11 Monkey Humpers
    21 LBCs
    9 Monkey Humpers
    21 Side Straddle Hops

    I appreciate everyone’s enthusiasm. It was a fun morning. See you in 7 hours in the gloom.

  • Where did I park?

    3 runners posted to attack the hills on a sweltering Wednesday afternoon.

    THE Thang

    3 large loops on hillcrest, dealers choice on directions

    NMM

    We all got started at different times.  Bleeder hit the road early and had already completed a lap when YHC arrive.  I started rolling at 530 with Bleeder.  After my first lap, Swirly joined in.  We each completed a full three laps logging in just over five miles for the afternoon.

    It was a bit hot out there today.  I was the first to dive in and lose the shirt, starting out with my lilly white belly shining for all to see.  Swirly started that way as well.  Bleeder joined us after he did two laps.  Honestly, the only thing a shirt accomplishes in that weather is to weigh you down and get your shirt soaking wet.  Oh the humanity, the folks in Hillcrest association are trying to amend the bylaws to keep us out of there.  1/2 way through our lap Bleeder asked me when the last time I saw a dermatologist.   Apparently I have a few freckles, moles, etc on my back…Ill be fine.

    Warning to all PAX.  Do not leave your car keys in obvious places with Bleeder around…