Category: Richmond, VA

  • 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…

  • One on One Ultimate Frisbee?

    On the morning that the Q had proclaimed a “fun day” on Tuesday to 18 pax, at 5:30, there were two lone soles staring at each other in the empty parking lot.  With much regret, Lab Rat put his frisbee back in the truck and announced to Phonics that we were heading to the back of the AO for a trail run.  As we were heading out the parking lot, along comes Mudface (NOT a runner…yet anyways), which put a fork in Plan B.  Yard Sale was hot on his heels, so Plan C would be performed on the fly.

    SOP (square of pain)

    All not in cadence:  SSH, Lt. Dan’s, merkins, WW2’s, LBC’s Freddie Mercury’s, Diamond merkins

    THANG

    Space Exploration-

    At school playground:

    • walk out merkins on the swing sets- put your feet on the swing, do a merkin, hand-walk your feet up, do a merkin.  Repeat to failure (these SUCKED)
    • Pullups/leg lifts on the monkey bars X10 each, then flapjack.

    At Park playground:

    • People’s chair- high, then low.  Repeato
    • bearcrawl the playset, pick a slide down.
    • Prison cell merkins- for 1.5 minutes
    • Dreya rolls- for 1.5 minutes

    Love Skatepark: partner runs to skatepark and back, other partner performs exercises:

    • Lunge
    • broad jump burpee
    • walk out merkins

    Mosy back with karaokes, backwards runs, and side shuttles to mix it up

    Mary: American hammer, Freddy Mercury, Dying Cockroach, something else

    1 minute of Superman for the LIFO’s

    NMS

    Admittedly, the Q was less than enthused about not getting to do Plan A this morning, as he bought a new damn frisbee for it!  He was really looking forward to playing and was surely visibly downtrodden when nobody showed.  He also didnt feel like doing anything in cadence this morning…maybe out of rebellion for nobody showing up for Fun Day.  Another time, another place, he guesses.  The pax did take advantage of the non-game day though, got in a few different exercises than we normally do, and got to play on some of the county provided equipment.  Let’s just say that we stress tested the equipment and are able to put the safety seal of approval on both playgrounds.  This was the first time that YHC has ever actually gone down a slide at an F3 workout, so there’s that.

    We purposely ran over 1 minute this morning, since Phonics and Lab Rat decided to wait on MudFace and YardSale…Superman with both the original and the Costanza versions were sung to the best of the pax’s abilities.

    Great job this morning, gents!  See you soon.

    Lab Rat apologizes.

  • Just a relaxing walk

    Three men showed up to bravely explore the MANNDate AO.

    COP all IC

    SSH x 16

    Helicopters x 10

    Arm circles (10 big 5 small)

    Thing

    Four Corners

    Corners are the far corners of the school. Beast is done to get to the corners, stopping every ten steps to perform a five count of one exercise. Exercise changes after three round

    Corners

    1. Clean and press x 25 each arm
    2. Squats x 50
    3. High Pulls x 50
    4. Lawn Mowers x 25 each arm

    Beast

    1. WW2 sit ups
    2. LBC
    3. Merkin Rows
    4. Kettle Bell Burpies
    5. Snatch
    6. mountain climbers
    7. Dips
    8. Probably a lot that are missing

    Numberama

    Namearama

    Blue Cheese took us out

    NMS

    YHC has wanted to get a goo exploration of the MANNDate AO for some time now, but never seemed to get it. So today we took a walk. We only got three of the corners before we had to mosey to the flag. Bleacher were found and tested for its structural strength (dips) and all kinds of things were found that could be used in a beatdown. Thanks for letting me lead

     

  • Oh the People Will Come, Swirly

    14 strong (including one PAX from Charleston!) posted right at dawn at our old faithful friend WDog, here’s how it went down:

    Mosey to the flower pots on the front of the Carillon for COP

    COP: SSH 25x, DQ 20x (Abe Vigoda style), Russian Soldiers 20x, Merkins 10x, LBCs 20x

    THE THANG

    Luggage Carousel Triple Check: Station 1 (far circle): Sideways declined bear crawls, Station 2 (Ha’penny Stage): WW2SU Pace: Run between stations Repeato 3x, Plank for the six

    Quad-Splitter Triple Check: Station 1: Lt Dans, Station 2: Jump Squats, Pace: Lunges from flower pots to Carillon steps, run back, Al Gore for the six

    Mosey to the Amphitheater

    Escalator: One dip and one incline merkin for every step, adding one rep all the way to the top of the amphitheater.

    Mosey back to the flag

    Three Minutes of Mary: 20 Rosalitas (OYO) then six inches, 20 LBCs (OYO) then six inches, 20 American hammers (IC)

    Numberama, namarama, Singer wanted to take us out.

    NMS

    So the mystery of yesterday’s the vanishing Q signup was solved when YHC arrived at the AO. TYA told this writer that he was the culprit due to some inadvertent Google Sheets shenanigans and a glaring hole in Sheets not keeping much “Undo” history. TYA seemed a little down on himself and his spreadsheet skills. Chin up friend! You’re still YHC’s go-to Big Data guy!

    The PAX seemed to be cutting it close but at five minutes to the start, Swirly was getting a little antsy that people were not On Tom Coughlin Time. But just then, the headlights started lining up the road like at the end of Field of Dreams.  Hmm .. Field of Dreams … that’s probably another movie Hardywood hasn’t seen … who by the way bragged before the start that the last movie he saw in the theatre was the brutal Failure to Launch; a hamhanded rom-com starring Matthew McConaughey & Sarah Jessica Parker and Terry Bradshaw for some dumb reason. Raise your hand if you are shocked that Hardywood’s last movie he saw in a theatre involved Wooderson. Alright alright.

    We knew it was time to mosey when Circle K arrived, giving him his needed 15 seconds to apply rouge and get his hair did.

    The PAX seemed to not enjoy the quad beatdown – especially those who posted yesterday at Toga’s Form Gestapo Spectacular. With cones and paperclipped workout directions (NOW DO 3 PUSHUPS!) being dropped around us like care packages in a war zone by the pay-to-players, YHC moved us over to get some shoulder work in the amphitheater. Flipper suggested that might be the first time we’ve ever done an escalator with so many individual workouts all the way. YHC will take his word for it, because apparently “Big Data sees” that ol’ Flipdog has been upping his game.

    At the stroke of 6AM our pay-to-play friends took off like Brightly Bedecked Bats out of Planet Fitness Hell through their Family Circus style backyard shenanigans. Meanwhile, Swirly was finishing his merkins and stewing … maybe even pacing back and forth like a tiger in a cage with so many fitness tourists in the area. As the P2Pers passed by running backwards in the near circle, TYA tried his best to call up from the amphitheater and be helpful in the middle of a set of 16 merkins. TYA kindly informed the P2Pers that they could run faster if they ran forward instead of backwards. Northerners …

    Speaking of northerners, during the escalator YHC was able to get Saab on the therapist’s couch about his New Jersey roots. If you see him at an AO anytime soon be sure to ask him about his deep pride and respect for his home state of New Jersey.

    Lastly, welcome to our new friend Turtle who is up from Charleston for business and decided to get in a work out with the Richmond PAX. Charleston, you were represented well by Turtle!  Not only did Turtle slay the work out, he refused to take any of the bait that THE Yankee Aggressor was chumming the waters with on Northern-Southern relations during the escalator. Any Brother Of The Gloom who takes an Uber to a strange park at 5:30AM and wanders around in the dark in hopes of finding his F3 brothers at the very least deserved a Q-Uber back to his appointed hotel by YHC. Well done.

    Nice work everyone! Y’all killed it out there!!

    Announcements:

    • Charlottesville starts this weekend.  TYA & Swirly are heading up this weekend so see them if you want to clown car. F3Charlottesville@gmail.com for more. Heads have been emotionally locked.
    • Craig Stadler has backed out of Wilson’s Charity Golf event and there might be an extra spot (or two). Please see ForeTheCause.org if you want to get in 18 for a great charity.
    • Congrats to Loose Goose on his new gosling. Get in touch with YHC if you want to take them a meal or see their signup schedule here.
    • Honeydo is getting geeked for a Memorial Day Convergence. All the Richard Kimbles you can handle, bro!!
    • TYA’s favorite charity event of the year is back! Reese Strong Cornhole & Rock n Roll!
    • Virgin Q week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO, get to signing up and expand your Q Eskimo Brothers of the Gloom network!!

  • To the track

    A gathering of 8 PAX collectively glanced at their watches at 5:28 as McRib rolled into the parking lot wondering if we were late to start.  Nope,  just McRib getting off of HST (Hallsley Standard Time) to make it 9.  At 5:29:30 Wilson asked who had the Q, since no one had signed up YHC took it and we were off.

    THANGT

    To the track, the temp did not drop as nearly as much on the track today as with past glooms but it did feel cooler for a few minutes.  A nice slow lap around the track to warm up.  Circle up for SSH, Hillbillies, DQ, Hand release merkins, LBC.

    Speed work time!

    • 200m @ 75% – 15 crunchy frogs IC
    • 200m @ 90% – 15 crunchy frogs,  15 merkins OYO
    • 400m – 15 crunchy frogs,  15 merkins OYO, 15 copperhead squats IC
    • 400m – 15 crunchy frogs,  15 merkins OYO, 15 copperhead squats IC, 15 mountain climbers IC
    • 200m – 15 merkins OYO, 15 copperhead squats IC, 15 mountain climbers IC
    • 200m – 15 copperhead squats IC, 15 mountain climbers IC
    • 100m sprint – walk the turn to recover – 15 mountain climbers IC

    1+ Lap finisher

    Mary – 25 WWII, Box Cutters, Crunchy Frogs

    Burpee Shuffle, Ring of Fire

    COT

    NMM

    YHC noticed late last night that no one had signed up to Q and made the decision that speed work was in order if no one took control by the morning.  Lucky for everyone it stayed open and we got some track work in.  When it was becoming clear that YHC had no intention of leaving the track McRib pointed out that there are fields and basketball courts and all kinds of other fun things at this AO, not today.

    Wilson tried to smoke himself and everyone else out during Mary but the lack of a breeze made him the only affected PAX.  He will be taking is 4th F to the Charlotte area, Gumbo recommended plenty of salmon and Malbec to ensure they get the full experience we get to enjoy daily.  The sprints together gave all the PAX a little extra push around the track.  Great work on the track by Tatu, Marmaduke and Bobber.  They may be on the #runningsucks boat for now but that could change, especially if that Q slot for SOT stays open…

    Great to be able to be out there, lead, and see the group growing.  This was given to us and has benefitted each of us in many different ways.  Keep giving it away.

    Announcements:

    • Charlottesville kicks off this weekend.  See TYA for this weekend or Lab Rat for any of the next few Saturdays.
    • Wilson’s golf tournament is Friday, say hi to ChiChi Rodriguez if you are playing
    • Wilson has some family coming out to Dogpile Saturday with a couple college football playing 2.0s that are sure to kick our a$$, come join the fun
    • Congrats to Loose Goose on his new gosling. Get in touch with Viral if you want to take them a meal or see their signup schedule here.
    • VQ week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO.  Splitting a Q with a vet is also an option for anyone that may not be up for it.

  • Breakin’ the law

    18 PAX members showed up on a glorious morning to better themselves and hopefully not hurt themselves.  Here is how it went down…

    Mosey to Circle of pain, but wait, no… it’s a detour to the Atlee wall first to do a Donkey Kick-Off. (This one is going up to the exicon).  5 Donkey kicks, on the fifth one hold feet on the wall for 5 seconds.  Then, up it to 10 donkey kicks and 10 second hold.  Then 15 and then 20.

    Now to the COP…
    IJR
    Arm Circles
    Mountain Climbers
    Werkins
    Copperhead Squats
    Heels to Heaven
    Crabcakes
    Plank Jacks
    ATM’s — 15 Alternating Shoulder Taps, 10 tempo merkins, 10 fast merkins

    Mosey to the poles for what I thought were Pole Smokers. (More on that in the Moleskin)  All hold the pole and do 6 inches.  First PAX member does 10 WW2 situps and sprints down the line.  Repeato till all are done.

    We are Family Run…
    Run from Atlee to the corner of Atlee Station and Atlee service road stopping and doing 15 merkins and 15 jumps squats at every light post.  I think it was about 7 light posts, maybe 8?

    Partner exercises…
    15 partner leg throwdowns
    15 partner merkins
    15 jumpovers

    Mosey to Bus Loop
    One partner runs bus loop while the other holds isometric prayer hands and a leg lunge at the same time.  Only had time for one of these

    Off to the flag for a quick round of Mary…
    5 merkins each around the circle while all held plank.

    NMS —
    YHC is hoping not to be fined by corporate for not having a Circle warmup at the very beginning of the workout.  Had to change things up a little.  The PAX enjoyed the Donkey Kick-off immensely except someone whose F3 name I can only tell you rhymes with StabBat.

    This workout was supposed to be called “My F3 Workout — what is important to me”.  It was supposed to have a theme regarding the things that are important in YHC’s life like friends, family, faith and music.  YHC came up with that 6 months ago.  How lame that title sounds now, so YHC kept most of the workout intact and just changed the name.

    Observations
    — YHC was going to go to 25 donkey kicks, but Carpenter looked tired so we moved on.
    — Pole smokers (or whatever what I did was called) take a long time with 18 people.
    — Kudos to the 2.0’s for one armed merkins during the Mary!

     

    Announcements — see labrat’s comments below

     

  • Hot Potatoes at the EBDB BnB

    A fearsome 18 posted for a glorious morning at the EBDB BnB (AKA NoToll). Here’s how the potato was passed.

    Mosey past the playground and circle up in front of the gate.

    COP: 20 SSH, 15 Imperial Walkers (IC), 10 Hand Release Merkins (IC), 25 WW2SU (OYO)

    Luggage Carousel (Viral): Mosey to the big parking lot and triple up. Partner #1 does sideways bear-crawls on the oval tree-planter curbs in the corner. Partner #2 sets up on the opposite corner and does declined sideways bear-crawls. Partner #3 sets running perimeter to tag next partner. Repeato 3X

    Triple Check (Mr. Roper): Mosey to near field. Mericans, WW2SU, runner sets the pace. Repeato 3X

    Love Field (McRib): Parner #1 sets pace, Partner #2 does: Polar Bear Crawls, Burpee Broadjumps, Lunges. Rinse, lather & repeat to other side of the field.

    FAN-tastic Four (Hardywood): Four corners on half the near soccer field. Start with 10 Mericans in the first corner, then 10 Rosalitas, then 10 WW2SU, then 10 Ball Dippers. Then 20 on second lap, 30 on third. No time for a FAN-tastic fourth lap.

    Mini-Jackpot (Flashdance): With just three minutes left, twice around the half soccer field and then 25 Mericans and 25 WW2SU waiting for the six

    Mosey back to the flag.

    COT: Numberama, Namarama, Wilson took us out

    NMS

    After listening to the F3RVA podcast a few weeks ago and being “lack of Hot Potato shamed” by Corporate, I thought it would be a nice idea to run point on a HP Q. Well, apparently someone at the home office wasn’t having it so YHC’s name was unceremoniously removed. Always super, Hardywood was ready to step in and signed up and planted the SF, but the early arrivers ahead of YHC were wondering why Viral had so grievously shirked his responsibilities?!?! His name was there a few days ago …  YHC blames Colonel Mustard with the Candlestick in the Library … or maybe it was Professor Pain with the iPhone in the Big Blue Truck …

    It was great to see Flatline out again in his tie-dyed spanx. Apparently Flatline went straight into the dirty clothes bin this morning to get a second set of derision after his Saturday debut of them. No sign of them sweet 1995 Timerland hiking boots though.

    The PAX was big and boisterous this morning at NoToll.  It was so big in fact that we barely had space on the spot YHC picked to circle up for the COP, made even more difficult by some LIFOs. Now that the Southside PAX has slipped the surly bonds of those highfalutin West Enders with their 50 Shades Darker Proper Form Lasagna Parties it’s good to see the PAX right back up to 18. #DRTF_Is_Real

    In YHC’s brain, the Luggage Carousel was going to be a smash but the unfamiliarity with the concept seemed to get it off to a rocky start. It also didn’t help that YHC totally botched who he was supposed to teaming with and messed up EF Hutton and Flashdance’s teams. Please accept this Cobain to all effected.

    As every HP seems to wind up being, every QIC brought their fastball and the running elements were involved in every activity this morning leaving everyone out of breath. Thank goodness Rosie was there to shorten (and thereby ruin) every single 10, 20 or even 55 count.  McRib SWAGs that we covered roughly 2.5 miles during the course of today’s workout.  Nice work to everyone! Marmaduke & Carmen San Diego you guys are killing it!! T-Claps!

    Welcome to Doner Kebab’s FNG Big Friendly Giant (AKA BFG). BFG is so named because apparently his wife is on the diminutive side. There was talk about naming our FNG Eskimo Brother (NSFWish) because DK knew his wife in high school (but never dated her), but as a long-time fan of FX’s The League, YHC shot that down despite much grumpy mumblechatter. Regardless, well done on a very hard first post, BFG! YHC also apologizes for not asking if there were any FNGs at the start. Looking to see you back again soon … from what I can tell you will fit right in!

    Announcements:

    • Charlottesville starts this weekend.  See Lab Rat to either intervene with his BlackOps launch or help out.
    • Craig Stadler has backed out of Wilson’s Charity Golf event and there might be an extra spot (or two). Please see ForeTheCause.org if you want to get in 18 for a great charity.
    • Congrats to Loose Goose on his new gosling. Get in touch with YHC if you want to take them a meal or see their signup schedule here.
    • Virgin Q week is June 26th. If you haven’t Qed before or haven’t Qed a specific AO, get to signing up and expand your Q Eskimo Brothers of the Gloom network!!

  • Conspiracy’s Erotica Zone

    11 posted at Heartbreak Ridge for a little fun in the sun.  Here’s how it went down:

    Mosey around track and circle up for warmup COP: Hillbillies, SSH, Strict form merkins (more on this later), Imperial Walkers

    Mosey around track to bleachers.  10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins

    800m mosey

    Back to bleachers:  10 single leg hip raises L, 10 decline merkins, 10 single leg hip raises R, 10 merkins, 10 Bulgarian Lunges ea. leg, 10 close grip merkins

    400m mosey

    50m strict form lunges, break for merkins at the 50, 50m lunges, 6 strict form burpees in cadence, mosey to the opposite side of the track, 50m strict form lunges, break for merkins at the 50, 50m lunges

    Mosey to Mother Goose’s favorite hill and execute sprints up the hill till time to head back to the flag (Attila thinks we got in 10).

    COT

    NMM:  Without getting too political about this, there has been some discussion about keeping good form throughout the multitude of exercises that find their way into our workouts.  Now, some exercises can/should be done with solid form, but YHC defies anyone to show good form in something like a Richard Kimble (looking at you Honey Do).  For this reason, we stuck to some very basic exercises, kept low reps (never more than 10 merkins) and maintained a slower cadence.  The PAX was most certainly tired of hearing YHC count.., among other things.  The six count burpees and methodical lunges received lots of comments.  The sprints up the hill received no comments.

    Throughout all of this, Conspiracy was fist pumping, applauding, and possibly didn’t correct anyone’s form throughout the entire workout.  During the lunge parade, he actually accused YHC of trying to get to his “erotica zone.”  Most of the PAX was instantly confused by this as erotica refers to art or other material designed to arouse sexual desire.  The fact that our very own form doctor doesn’t know the difference between erotica and erogenous should make everyone question exactly where he received his Form Doctorate.  We may need to actually see the diploma.

    Announcements:

    • Charlottesville starts this weekend.  See Lab Rat
    • Love Seat wants everyone to come play with wood.  I happily don’t have details on this.
    • Congrats again to Loose Goose on the new addition to his flock.  The Loose one and Mother Goose could benefit from some meals, and hopefully someone can post a link to that site in the comments.

    Stay Classy,

    Toga

  • Memorial Day Convergence Pre-blast

    F3RVA will have a Memorial Day convergence  Monday 5/29 at Belle Isle again this year. 6:30 start time, for you to bring a FNG.

    If you are in town do not miss this one.

  • Devil’s Pitchfork – Round 2

    11 tackled some tough hills as everyone successfully negotiated the Devil’s Pitchfork (5 and 6 mile variants).  This was the first workout that YHC noticed an abundance of early morning light.  No need for those lights anymore.

    Devil’s Pitchfork never disappoints the crowd.  Each segment has its own character and personality: Panorama’s gradual incline with a steep ascent, Old Bridge’s sustained slope, or Highland’s vertical beat down.  Ridge also offers a nice climb as well.

    Today’s speed demon awards go out to Pucker and Phonics.  Pucker set an early lead for the 5s and Phonics was off to the races.

    Pucker took us out.

    • HDHH tomorrow?  Do we have an AO already?
    • C-ville launch kicks off this weekend.  See La Rat for details.