Category: Richmond, VA

  • The Exploration of Green Acres

    Eight Davillians journeyed east to explore Pole Green Park at the inaugural Green Acres bootcamp.  Although we were only able to survey a small portion of the more 200 plus acres, there was excitement in the air as we laid a foundation for many future workouts at this AO. This is what transpired.

    COP – SSH, Arm Circles, DQs, LBCs, Bent Knee Jumps, Merkins

    Mosey to Bus Loop

    Run 3 laps around the bus loop doing the following at each light post:  Lap 1 – 3 burpees, Lap 2 – 5 WWII sit-ups, Lap 3 – 3 Jump Squats

    Mosey to hill separating the school from the park.

    Elevens:  Two-Count Break Dance Kicks and WWII Sit-ups

    Mosey to the field.

    Partner up – One partner runs while the other completes the following exercises:  46 Merkins and 222 LBCs

    Mosey back to bus loop and circle up in grassy median.

    Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank

    Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

    Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank

    Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

    Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks.

    Recover and mosey back to flag

    NMS

    YHC has been thinking about starting an AO in eastern Mechanicsville for a while.  The purpose is to try to draw people from neighborhoods off Pole Green Road and Mechanicsville Turnpike.  Pole Green Park seemed to be the perfect location.  Although YHC was slightly disappointed that no FNGs showed up today, the 8 veterans that were present performed outstanding.  Today was more of an expedition of the park.  We discovered a bus loop, a pair of hills, and fields that seem to never end.  Future expeditions will hopefully discover many additional treasures in this 200 plus acre AO.

    Mumble chatter was quite high today with the following observations:

    1.  Lab Rat believes Break Dance Kicks is actually another exercise but believes the exercise we did today was the 2nd dumbest exercise he has ever done.  The dumbest was partner APDs.  YHC did not ask for a demonstration of partner APDs.
    2. Possibly the first F3 workout that side APDs and Incline APDs have been performed while the traditional APDs was not part of the workout.
    3. Lab Rat has the ups as was demonstrated while jumping over a rope fence today.
    4. Mudface has a great bit of knowledge about the historic Pole Green Church.
    5. Qing 3 straight mornings leads to sleep deprivation.  A huge thumbs up to TYA, Johnsonville, and anybody else who have Qed 7 straight mornings.

    YHC must apologize to Mudface.  A week and a half ago, YHC mentioned the possibility of a test run of the new AO on Thursday, May 4.  After hearing from others that they were not going, YHC was a no show as well.  2 days ago, YHC was told that Mudface showed up at the park for the test run.  Mudface drove around the park for a while to try to find the PAX.  After determining that one other PAX members were there and being questioned by a deputy as to why he was driving around the park, he did a solo workout.  Thank you Mudface for your dedication to F3 RVA.  It is requested by YHC that Mudface’s solo posting be recorded in Big Data and a letter of dedication be placed in his corporate file.

    Announcements:

    F3 RVA’s kickoff of F3 Charlottesville – 6 Saturdays starting May 20.  Try to make one of these.  See Lab Rat or TYA for more information.

    Ashcreek 5K – May 20 – Sign up on the F3 RVA team.  http://www.ashcreek5k.com/

    VQ week starts June 26.

    It was an honor and a privilege to lead this group today and be part of the new AO.

    Phonics Out.

  • OG – Big Yankee Buck Hunter

    18 fearless assembled at Mary and embarked on the AO’s inaugural Old Glory.  EF grabbed the shovel flag and the PAX was on its way.

    THANG

    Head down Grove, right on Woodlawn, right on Cary, right on Westmoreland, right to MM tennis courts.  Quick disclaimer, timer set at 25 minutes.  PAX completes as many laps around tennis courts as possible, exercises at corners.

    • Merkins x 20
    • Jump Squats x 20
    • Burpees x 10
    • WWII sit-ups x 20
    • Repeato, repeato, repeato, repeato…..

    Reverso run led by trophy winning PAX – tennis courts out to Westmoreland, left on Cary, left on Woodlawn, left on Grove, left on Westmoreland, left to grassy field next to parallel bars.

    Mary IC – box cutters, LBCs, APDs

    Mosey back

    Numberama, Nameorama, COT

    MOLESKIN

    As confirmed by Swirly, Mary has never been the setting of an Old Glory.  OG is simple yet effective.  YHC remembered Flashdance’s mini OG VQ and how challenging the shorter distance between exercises proved to be.  For an additional bit of fun, YHC thought the PAX might be motivated by the opportunity to earn a reward by killing (passing) TYA.  YHC could lie and say it was spontaneous, but the selection of TYA as the big game of the day was premeditated after hearing last week’s Colonial 70 podcast.  The glowing yellow shirt worn by TYA further confirmed YHC’s selection and made TYA a fairly easy target like Cecil the Lion tied to a tree.  For much of the workout though, TYA was able to evade the stalking PAX. However, in the end Flipper, SAAB, and a few others bagged their trophy.  For the rest of the PAX no participation trophy, just gloom. Sorry, YHC is no millennial and doesn’t roll like that.  Great to meet a couple of the newer members of the PAX and to see a few guys YHC hasn’t seen in a while.  As always, thanks for the opportunity to lead.

    ANNOUNCEMENTS

    Lunch – Downtown (Wong or Pop’s) West End (Whole Foods)

    Congrats to Loose Goose and M.Goose on their newest Gosling

    Wednesday Hill Runs – never too early to start training for BRR – also need BRR runners and drivers

    VQ Week – 6/26

    Conspiracy is offering form consultations for all interested or uninterested PAX

    RVA Makers event next Wednesday the 17th hosted by Loveseat.  He’ll show you how to build stuff and even provide his wood.

    Look for preblast from Fudd regarding a build the bar party.

     

    EF Hutton has spoken.

  • You were in the Army? Get him a heavier Kettlebell

    Eight strong came out to Circus Maximus before the rains came. 53 degrees and cloudy, perfect weather to toss around some kettlebells.

    Cop – SSH, Merkins, DQs,  LBCs, Helicopters, Mtn Climbers

    5 Sets of 10-20-30. 10 Halos, 20 Overhead Presses, 30 KB Swings. Run half a lap between sets.

    Lunge across parking lot, up hill, 5 Burpees, then Lunge back down.

    Head to Grass – 2 min of Boat-Canoe. 3 sets of 10 Merkin rows & 20 Mtn Climbers.  American Hammers, with & without Kettlebell. 3 sets of 5 Curls. 3 sets of 10 Lawnmowers. Finish with more Boat-Canoe.

    Earthworm took us out.

    NMS – Gomer Pyle came out for his 2nd Honeydo Q this week. He enjoyed the first one so much he came to CM without a Kettlebell. Luckily White Deer had one to spare.

    Mumblechatter focused on Jville and his Teapot form but with him not in attendance White Deer soon turned to his Mumblechatter muse Atilla.

    The PAX took on the Lunge across the lot for the 2nd time YHC has tried it. Time will tell if they will be met with the same posterior pain as the first time last year.

    The PAX discovered that Gomer was in the Army so White Deer insisted on upgrading his loaner kettlebell from his 20 lb one. He even got to test out the Chum Bucket 35 lb.

    Speaking of Chum Bucket, he was in the lead the whole beatdown. YHC should have asked Gomer if that 35 lb KB is legit.

    Hoops posted again, while Gumbo missed, adding further fuel they are the same person.  Good to see Earthworm back out- YHC reminded him that Heartbreak Ridge is awaiting his post there.

    A lot of these exercises were specifically targeted to help the PAX with their tennis game. Even with rain tonight Tennis Thursdays are coming to a court near you.

    Silent Assassin signing off.

  • It’s Training time !

    Four strong @ Wed Hill Run….

    Wed Hill run has been alive all year. Through the winter months TYA and Swirly posted. Now it’s time to train for the BRR so those of you running need to come on out and join us for some hills…

    Hillcrest Long and short loops – yep they hurt !

    TYA had to get an early jump so he could get to his daughters track meet – love the dedication (both ways) TYA ! Bleeder started early as well and knocked out a cool 5 miles – well done Bleeder – great to see you attacking those hills again brother..

    YHC started on time and not to long after – Honeydo joined in the mix. YHC and Honeydo finished up at the same time … It was a the first hot afternoon run which made us thankful for this cooler  weather we have been having  – that humid hot weather is coming and man if you think those hills are tough now – just wait ..

    Great work guys way to push it – 2 workouts in a day is no joke!

  • How the years fly by

    12 outstanding warriors showed up for battle today at WDog.  The task were difficult, but all were successful in YHC’s one year anniversary with F3.  Here is what happened:

    COP – SSHs, DKs, LBCs, Merkins

    Mosey to the field in front of the Carillon.

    Triple Sprints:  In a team of 3, two members of the group are on one side of the field.  The other is one the opposite side of the field.  One member sprints across the field.  When he reaches the other side, his teammate sprints back.  After every sprint, individuals did 5 burpees.  When all teammates had completed 5 sprints, the team bear crawled to the center and planked.  After all PAX reached the center, the PAX crab walked to the hill.

    Mosey to the side of the Carillon.

    8 Minutes of Agony:  10 Donkey Kicks, 10 jump lunges, run to the tree (about 75 feet), 10 rotating elbow planks, 10 two-count Mountain Climbers, bear crawl back to the Carillon.  Repeat as many times as you can for 8 minutes.

    Mosey to the rusty cages.

    With a partner, complete 50 pull-ups in four minutes.

    With a partner, complete 50 jerkins in 3 minutes.

    25 WWII Sit-ups.

    Mosey to the circle

    25 WWII Sit-ups

    Starting in plank position, IC – alternate between Carolina Dry Docks and Merkins – 10 four-count

    Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

    Rotate into back plank position.  After holding for 20 seconds, IC – raised APD – 10 four-count.

    Rotate into side plank position.  After holding for 20 seconds, IC – drop hip and then raise – 10 four-count

    Rotate back into plank position.  After holding for about 20 seconds, IC – alternate between Carolina Dry Docks and Merkins – 10 4-count

    Recover and mosey back to SF.

    YHC took us out.

    NMS

    YHC was really excited today at his first attempt to Q at the Carillon for his one year anniversary with F3.  YHC remembered the advice Lab Rat gave to him for his VQ at Daville back in August:  You need to make your first Q hard.  YHC felt he was ready for that challenge in his VQ at WDog and believes that mission was accomplished today.  The weather being around 49 degrees was perfect for today’s workout.  All PAX members performed well with every task.

    YHC has really enjoyed his year with F3 and looks forward to many additional years.  Thank you to Lab Rat for EHing YHC a year ago.  Thank you to all the PAX members as well for your fellowship during the past year.  YHC has been able to visit AOs in the city, the southside, the west end, and Mechanicsville and has enjoyed every experience.  The Carillon is such an amazing AO as well.  Growing up in the city, YHC looks forward to every opportunity to workout there.

    Announcements:

    TYA is leading the F3 RVA to F3 Charlottesville expansion workout on May 20.  This will be the first of 6 Saturdays that F3 RVA will be heading out to Charlottesville.  Try to join them for one of the trips.  For more information see TYA or Lab Rat.

    VQ week – June 26 – need first time Qs for that week as well as those who have not Qed at a particular AO.

    Ashcreek 5K – May 20 – Register for the F3 RVA team.  http://www.ashcreek5k.com/index.html

    Wilson’s golf tournament – May 19

    New AO for Mechanicsville – Starts tomorrow (May 11) at Pole Green Elementary School.  EH people in the 23111.

    June 10 – ReeseStrong’s Cornhole & Rock ‘N Roll – Bands start at 11 AM, Cornhole tournament starts at 12:30 PM.  For more information, see Phonics or visit http://www.reesestrong.org/cornhole-and-rock-n-roll/.

    May 21 – Powersprint Triathlon – Shady Grove YMCA in Glen Allen.  Join Flipper for this event.

    Wednesday hill runs have started.  For those doing BRR, great way to prepare for the event.

    It was an honor to lead this group today.

    Phonics out!

  • That Time DK Brought a Raccoon to SOT

    8 varmint chasers assembled SOJ @ SOT for a hot potato Q that started with the trendy fad of the week: the release of the latest catch. Honeymoon was over the moon to be part of the festivities after Döner Kebab hogged it all to himself the day before. Cuddles Jr peaced out, the PAX cheered (though Wilson couldn’t bear to look), and Rosie took the Q.

    Mosey to front of school for COP: SSH, DQs, Imperial Walkers, Merkins, Flutterkicks (possibly another?)

    Mosey to side of school. School bus stood in the way of the desired exercise. Rosie calls an audible: Partner up, perform called exercise while partner runs modified loop. Exercises were Box Jumps, Merkins, Freddy Mercuries.

    Bus drives off. Mosey to bottom of hill, find a new partner for Love Hill: Broad Jump Burpees, Russian Soldiers, Walk Out Merkins, then repeat until both partners summit the hill.

    Wilson takes Q. Mosey to Baseball Diamond for Baseball Beast: 6 x 6 reps at each base. Exercises called out by PAX: Burpees (Honeymoon), LBCs (Marmaduke), Squats + BearCrawl b/t 1st & 3rd (McRibb), Monkey Humpers (Döner Kebab), Merkins? + Lunge b/t all bases (Tatu), 1 other (PAX, help YHC out…)

    Bobber takes Q. Mosey to Basketball courts for BBall Court Tracers + 15 merkins. COP: Slow Squats, Monkey Humpers

    Honeymoon takes Q. Mosey back to Baseball Fields for Dips on benches, in cadence.

    Rosie takes Q. Mosey back to VSF for Mary: LBCs, Box cutters, 1 Legged APDs, Hello Dollies, 70s of WWIIs

    COT: Wilson took us out, praying longer for raccoons than for the PAX

    Naked Moleskin

    YHC apologizes for the inaccuracies of some of the exercises scribed. Please offer corrections as you find them.

    Honeymoon was like a kid on Christmas morning after Döner Kebab gave him the thumbs up upon arrival, confirming Cuddles Jr was in tow.

    Wilson couldn’t watch, admitting his fear of woodland creatures…including chipmunks. Good thing there wasn’t a clown in Döner Kebab’s car.

    The PAX was more subdued this morning, having actually seen the release. Admittedly, it was a lackluster task that doesn’t usually require an audience.

    YHC learned that Honeymoon doesn’t like write back blasts and actively refuses doing so. Maybe that’s a Mooresville, NC thing. Tighten up, Motor City!

    Announcments:

    Tennis Social w/ Honeydo either tonight or tomorrow night @ Kanawa. McRibb correctly asked for clarification, pointing out that the Pre-Blast says “Thursday” and “May 10”, neither of which occurs on the same calendar date this year.

    Wilson’s Golf Tournament next Friday.

    HDHH this month?

    Charlottesville launch eminent.

    VQ Week – June 26

  • The One Legged Goose

    Two traveling PAX gathered on the magnificent mile for a deep-dish beatdown of sorts.  Gather in front of Fudd’s hotel, quick pleasantries and off we went.  Here’s how it went down, more or less:

    The Thang

    Run south on Michigan to Randolph and take a left on Randolph to the north end of Grant Park.  Mosey to Prizker Pavilion for some modified bench work.  20x Derkins & Dips & Stepups.

    Mosey around the bend to attempt the climbing wall.  Attempts were made to climb.  Bear crawl instead around the climbing wall.

    Meander across the million dollar pedestrian bridge (sculpted steel and composite decking) and cross a 6 lane highway to say hello to a small lake.  Run along Lake Michigan for a little burpee lightpost.  Started with two, then dropped to 1, then lunged between lightposts.

    Work our way around the lake to the mighty Abegweit.  PAX admired the long lines and discussion was about where to pull a fudd on ships and lighthouses.  No clear answer on this one.

    Continue along the lakefront trail to to the shut down ice cream stand for walk out BTTWx5.  Merlot, sushi and Italian almost splashed.

    Work our way to the Chicago river where we saw… a one legged goose.  A likely kin to the Spider Run duck as he just stared as the PAX ran by.  Continued to wander along the river walk with varying exercises including broad jumps and bear crawls through glass.

    Climb back up to Michigan Ave taking the stairs twice, once single step and the second time double step.  Mosey back to the VSF for a little mary on the street in front of Fudd’s hotel that included flutter kicks, freddy mercuries, WWI situps.

    Finish up with two rounds of Line of Fire x10.  Hard to do a ring with 2 PAX.

    Moleskin

    Always great to catch up with Fudd.  By coincidence his hotel and my hotel were across the street from each other.  Why not meet up for an RVA beat down Chicago style?

    Discussion primarily centered around the first class parks that Chicago maintains.  It’s amazing they can keep such fine facilities while maintaining a modest (sic) tax rate.

    We also discussed the greenish luminance of both Lake Michigan and the Chicago River.  Our conclusion was it is due to glaciers.  No one disagreed so it must be true.

    Some of the locals really enjoyed our display of Mary in front of Fudd’s hotel.  APDs probably would not have been appreciated.

    Have a great day all.

    Splinter out.

  • Got Two Tickets to the Gun Show

    6 news anchors show up to work on their their ubulus muscle that connects to the upper dorsinus. It’s boring but part of our life. And this is what’s happening with the PAX today:

    COP

    • SSH IC
    • Cotton Pickers w/ KB IC
    • Merkins IC
    • WWII Situps IC
    • Don Quixotes IC (Swirly Style)
    • Arm Circles IC

    Mosey to the side of the school

    The Channel 4 News Team!! (4 Corners)

    With Ron Burgundy (20 Sling Shots)
    Champ Kind, Sports (20 Racked Squats)
    Brick Tamland, Weather (20 Sit-up Press)
    and the reporter in the field Brian Fantana (20 KB Swings)

    News at 6 and 7 pm (2 rotations)

    Panda Watch!! with Lunges

    1 minute of each of the following:

    • KB Side Lunge
    • KB Lunge w/ Rotation
    • KB Double Lunge

    1 minute of Lunge & Press

    Work those Guns!!

    1 minute of each of the following:

    • Half Knelling Press
    • Overhead Press
    • Two Handed Squat Press
    • WWII Sit-up Press

    Mosey back to the VSF

    2 Minutes of Boat/Canoe

    Numberama, Namerama, YHC took us out.

    NMS

    After running to the AO and showing up early, YHC was able to warm up his vocal chords with a little “unique new york, unique new york” and ” The Human Torch was denied a bank loan.” before the arrival of which he thought would be the only other two anchormen today (Helix and Opus). Carpenter had YHC KB in his car so luckly Helix had an extra one to spare.

    Just as COP was starting,Carpenter decided to join us this morning, follow by Blue Cheese and finally at the end of COP, MudFace showed up!

    Mumblechatter was focused around seeing running into so F3 PAX member that have been missing at the AO’s. Also topics included I don’t know if know this but YHC kind of a big deal. People know him. He is very important. He has many leather-bound books and his apartment smells of rich mahogany. Also Carpenter’s love of lamps and carpet. When ask if he really does love lamp he just say: “I love lamp, I love lamp!”

    I’m proud of you fellas. You all kept your head on a swivel, and that’s what you gotta do when you find yourself thrust into the middle of vicious cockfight (i mean F3 workout).

    Announcements:

    New AO starts this Thursday, May 11 at Pole Green Park.  EH those in the 23111. – See Phonics

    Ashcreek 5K is May 20 – Join the F3 RVA team.  For information, see Spit or visit  http://www.ashcreek5k.com/.

    F3 is expanding to Charlottesville.  See Lab Rat if you are interested in helping.

    Breading Bread coming up soon – See HoneyDo

    I’m Ron Burgundy? No I’m Spit, You stay classy, F3RVA

  • 364 days and counting

    It’s May!  It’s 42 degrees!!  What is going on?  18 Pax members stepped onto the grounds of Atlee High School for the beatdown that was getting ready to occur.  This is how it went:

    COP:  SSH, Don Quixotes, Arm Circles, LBCs, Merkins.

    Mosey to the Soccer Field.  Begin Phonics’s Least Favorite Things.

    1.  4 corners:  Richard Kimbles, Burpees, Merkins, WWII Situps.  The PAX completed two laps.  Instead of having a number of each exercise, the PAX moved to the next corner when the Q announced to move.  This allowed the PAX to move from corner to corner today.

    Mosey to the School.

    2.  3 Stations

    1.  Start in Balls to the Wall Position, walk on hands to Plank position, walk back to Balls on the           Wall, then Walk to Plank.  Movement was directed by Q.

    2.  25 WHII Situps

    3.  The People’s Chair

    4.  Recover and Repeat all 3.

    3.  Mosey back to the soccer field.  Get in a team of 3.  One team member would go to the end of the soccer field.  One team member would sprint to the other side of the field.  When completed, the other team member would run back.  When completed, the 3rd member would sprint to the other side.  After each team member completed his sprint, he did 5 burpees.  This kept going until each team member had completed 5 sprints.  When all 5 were completed, the PAX bear crawled to the middle of the field.

    4.  IC, 10 rotating elbow planks followed by 20 Mountain Climbers.

    COT:  YHC took us out.

    NMS:  

    364 days ago when YHC first posted at Daville, there was rain, thunder, and 4 PAX members.  Today, it was 42 degrees and 18 PAX members.  It’s been awesome to see the growth of Daville.  With the weather being perfect, it YHC wanted to challenge the PAX to many of the exercises that he has struggled with over the past year.

    Lab Rat introduced YHC to Richard Kimbles at his first post.  YHC was unable to complete one.  (Mostly because of a lack of coordination.)  After a year of practice, YHC has finally figured out the exercise.

    Two weeks ago at the inaugural Heartbreak Ridge, Toga took one of YHC’s least favorite exercises, Balls to the Wall, to the next level by having the PAX walk out to Plank Position.  That was one of the most difficult exercises YHC has ever completed.  That made it a must for today’s workout.

    All PAX members were outstanding today.  Despite the difficulty of some of the exercises, there was plenty of mumble chatter throughout the PAX.  Welcome Macro!  Glad you were able to join us.

    Announcements:

    New AO starts this Thursday, May 11 at Pole Green Park.  EH those in the 23111.

    Ashcreek 5K is May 20 – Join the F3 RVA team.  For information, see Spit or visit  http://www.ashcreek5k.com/.

    F3 is expanding to Charlottesville.  See Lab Rat if you are interested in helping.

    Phonics out.

  • Hats and gloves in May?

    7 studs emerged from the fartsack for a morning run on the hills.  Weather was 44 degrees and sunny (70 and sunny in my mind)

    The Thang:

    Mount Henrico for everyone but Saab.  Saab, do whatever the hell you want to do because your not going listen to my directions anyways…

    NMM

    The route was 5.3 miles this morning with 250+ feet of elevation gain.  This is one of YHC favorite runs for Spider run.  Good steady incline on the way out and then a quick return trip to the lake.

    Weather was a little chilly this am, prompting full winter gear from some PAX.  Most had long sleeved shirts on, about 1/2 wore gloves, and at least one went all in with the double layer up top, gloves, and a winter hat.  Swirly sure was warm on his way around Henrico county this morning.  In a couple days, we will all be shirtless and sweating out there.

    Kotters to Saab.  Saab was on business then off to SC last week for the graduation of his 2.0.  First, congratulations that is quite an accomplishment.  All the PAX are happy for you and your daughter.  Also, congratulations to her securing a post college job in the RVA area.  Quite impressive.  Saab’s talk this morning did not center around the graduation itself, but on having to chaperone his mother and mother in law around all weekend.  Of particular joy to Saab was being able to buy everyone (seemingly) in SC meals all weekend with little gratitude or appreciation coming back his way…Good news is no more checks to SC, bad new is one more to go, so 4 more years of checks to some other school.

    Where in the world is Sippy?  We miss you brothers!!!

    TYA OUT