Category: Richmond, VA

  • That Time DK Brought a Raccoon to NoToll

    14 varmint catchers fought the lure of the fartsack and assembled at NoToll for an SOJ beatdown that went something like this:

    COP: SSH, DQs, Arm Circles, Merkins, Boxcutters

    Mosey to Tennis courts for Pan Pax 8-count Burpees

    The 4 poor souls who tripped up on the cadence are instant Ghosts, the rest of the PAX lines up on either side of them and are Pacmen. Pacmen try to crab walk to other side without getting tagged by ghosts. Plank once tagged.

    Mosey to soccer fields for Quadruple check: dips, muscle ups, 25 WWIIs (pace) – repeato x4

    Mosey to end of soccer field and partner up for Love Field, like Love Hill but on a field: 1 partner runs to end and back while other partner performs slow moving exercise. Forward lunges, Imperial Squat Walkers, Backwards lunges

    Mosey to poles for Triple Check: Pole Smokers, sideways curb crawls, bear crawl to end of 2nd curb and jog pack (pace)

    Mosey back to VSF for LBCs

    COT: Gumbo took us out

    NM

    YHC prefers not to incriminate himself regarding the title of this Back Blast, though he did arrive 10 min earlier than usual. YHC was hoping to see Big Blue upon arrival to team up with Swirly for a special assignment. Enough said. For further details, please speak to any PAX member in attendance. With such high activity at the homestead, there could be a repeat performance at SOT tomorrow…the thought of which apparently delights Honeymoon.

    Flashdance was determined to name our FNG who took off as soon as it was time to start…and offered Cuddles as a suitable F3 name.

    The mumblechatter was like never before. The SSHs and DQs were a bit of a disaster. The PAX wasn’t counting. YHC was even talking through the cadence. Good times.

    YHC took a timecheck at 20 min and everyone agreed it felt like we had been out there for double that…mostly because we stuck close together and the mumblechatter didn’t stop.

    Love Field was a crowd pleaser…especially the Imperial Squat Walkers. Great idea.

    Great workout, gentlemen. Thanks for the hard work and the laughs.

    Announcements:

    F3 Charlottesville launching – see Lab Rat

    Wilson’s golf tournament May 19

    HoneyDo’s tennis social on Thursday – BYOR

  • Don’t box up your longsleeves just yet

    An energetic eleven encamped upon Quioccasin MS for week 3 of Heartbreak Ridge. 44 degrees at the start required the PAX to keep it moving.

    Mosey to Pemberton ES for COP – SSH, Don Qs, Arm Circles, Flutterkicks, Merkins, Helicopters.

    Partner Up for Wheelbarrow up the steps- Merkin at each step up to the top, repeato. Mosey to side of QMS – Totem Pole Indian Run.

    Bear Crawl up newly named Honeysuckle Hill. 5 Burpees at top, back down then 3 Burpees at bottom. Repeato. Head to basketball court. Split pax and do 10 WWII situps at each goal. Next round do 5 TuckJumps.

    Mosey to track to the Jerkins Gym. 4 sets of 6 Jerkins. Back to main lot- Burpees across parking lot. 1 for each spot. 19 in total.

    Wall sit then back to flag for Mary and RoF. Atilla took us out.

    NMS – Colder weather had all the PAX in long sleeves except for Loose Goose. Fearing for his safety YHC was determined to keep the pax moving. Can’t have Loose Goose catch a cold with an expectant M at home. The goal was also to explore more of the fine new AO.

    Toga posted in spite of his cracked rib, an injury from a dive he took during a beer pong game. And no that is not an embellishment from YHC, be sure to ask to see his impalement scar.

    Good to have Kru back for week 2, he is a fast learner as he came with gloves. Angus mentioned he lives 2 minutes away from HR. Both put in solid work. Sabotage rolled in again in his minivan, saying that classifies as a Brooklyn Beamer. YHC wonders if his glasses are even needed or just for style, it will take some time to beat the hipster out of him in the gloom. We’ll know when we ask him to grab a beer and he doesn’t say “how about The Veil.”

    Flipper smoked us up Honeysuckle Hill. YHC needs to up his bear crawl game. Or maybe those Hokas are specifically designed for bear crawl.

    We have barely scratched the surface of this AO. YHC was drooling over the wall next to the basketball courts as it is made for Donkey Kicks. Alas we needed to be sure to get the PAX down to the Jerkin Gym.

    Loose Goose says he is set to Q next week however we need a backup Q just in case his M ( and baby) have different plans for him.

    Tennis Thursday is a FREE event at KRA. As of now YHC will be playing wallball and drinking by myself.

    Silent Assassin signing off!

     

     

  • Tennis Thursdays

    The Inaugural F3RVA Thursday Tennis series kicks off at Kanawha Rec Assoc this Thursday evening. All PAX are welcome, please RSVP in comments as Honeydo will provide refreshments but BYOR.

    Time 7:00 – 9:00 PM

    Address 8100 Holmes Avenue, Richmond,VA 23229

     

  • Jello shot salad

    6 solid citizens arrived early enough to the polling place to vote for their hot potato Q. Here’s how the votes were tallied.

    THE THANG

    Bleeder Q
    Mosey to the COP on the Tennis Courts
    20x SSH
    10X Merkins
    20X DonQuixote
    30X LBC’s
    20X Helicopter
    20X Mountain Climbers
    4 Corners
    10X Merkins, 20X Knee Bends, 30X WWII Sit ups, 40x box cutters

    EF Hutton Q
    partner up
    Hello Dolly’s, Lunge, Burpees, Booya Merkins at change over while partner makes 2 loops around the tennis courts.

    Swirly Q
    Mosey to do 5x Pull-ups, 5x Chin ups, 20X Dips and 20x Incline Merkins, 3 sets each

    Alfred Lord Hardywood Q
    Mosey to the Valley of Death rode the 6
    Half a Merkin, Half Knee band
    Half a Burpee onward.
    Forward to 5 total.
    No Guns to Charge, but
    Back to the Shovel Flag
    Rode the 6.
    Not to be dismayed, A few minutes
    of Merry at Batteau
    with the WWII sit ups and American Hammers.

    COT
    YHC took us out.

    MOLESKIN

    YHC arrived to see EF Hutton pulling his shovel flag from the trunk of his car, YHC asked if he had signed up in the late hours of Sunday evening. Hutton responded “no,” but he had a few thoughts on the ride in this morning. Wheel Barrow pulled in behind Hutton, his name was not on the Q sheet either.

    Flipper was just a few minutes late, with his keen sense of hearing, he determined where a deer was eating leaves, and where a squirrel was playing with it’s nuts and where 5 PAX members were counting in cadence on the tennis courts. Sitting in Silence, if you are a LIFO is the best thing to do to help figure out where the PAX is located; unless of course, there is a Sugar Shack nearby.

    Swirly determined that the summer fashion selection he had picked out for Batteau this am would need to be augmented by some thicker clothing; however, running to the AO makes everyday start Sunny and 70!

    AS the PAX saw the city employees drive into Forest Hill Park, everyone considered how the compensation and severance package for the City must be pretty good; which inclined Hardywood to suggest a new Mayor Candidate for 2020. A F3RVA Coup d’état for the city of Richmond:

    When can their glory fade?
    O the wild charge they made.
    All the world wonder’d.
    Honor the charge they made.
    Honor the Light Brigade.
    The Noble Six Hundred.

    Bleederyson out

    This Message was approved by the Bleeder for Mayor Campaign, The Hardwood for School SUPERintendent Campaign, The Swirly for Fight Club Campaign, the Wheel Barrow for Secretary of Transportation Campaign, EF Hutton for Secretary of Treasury Campaign and the Flipper for Dogs Campaign

  • No Snow White…but the 7 Dwarves Were There (aka Quads and Hams)

    Six studly souls joined YHC for a Saturday morning evolution, sponsored by quads and hams. We had a guest appearance by “Spit” from Richmond, who represented strong for his home base.

    Warm-ups – Mosey from the the ball park out the front and over to the top of DNC where we did, in cadence, SSH, Cotton Pickers, Squats, Imperial Walkers, decline (I mean incline Merkins) all for count of 15.

    The Thang – Mosey down the hill to the stump area for a set of 11s (Step Ups and Dips). (multiple questions by Bibo – including how many an what was the other thing and a comment by Yinz – now I remember why i stopped doing boot camp)

    Mosey to the DNC parking lot – “the starting line” – up the hill we go, alternating between 10 lunge steps per leg following by 20 squats (3 Sets of Regular, 2 Sets of Sumo, 2 Sets of Prisoner) all OYO – that’s 140 lunges and 140 Squats for those of you playing at home.

    Mosey back down to the DNC parking lot – for some Mary – all in cadence – 20 LBCs, 15 Obliques to each side, 15 low dollys, 10 high dollys, 10 bicycles, 10 big boy sit ups and 10 Freddy Mercury’s.

    Mosey back to the starting line for round 2 – this time incline merkins (cause we were going up hill) and broad jumps (OYO and 10 each) for a total of 100 merkins and 100 broad jumps.

    A side note – Seles brought on all of this.

    Mosey back down the hill and through the DNC parking lot for a brief demonstration of “The Grateful Dead” for Spit and then on to the THOP (The house of pain) for some dip exhaustion (5 sets of 20 OYO) total of 100. (Green Bean was regretting his Chastain workout at this point)

    Mosey back to ball park lower lot and grab a rock for some rock work. (all in cadence and befriending your neighbor after each exercise). 20 curls, 20 kettle bells and 20 triceps extensions (1st set) 20 curls, 5 kettle bells and 5 triceps extensions (2nd set)

    Jog, Run, Sprint up the hill back to the upper lot.

    5 Burpees OYO

    COT – Green Bean took us out. Coffeeteria

  • A Flatline Meets the Tarrington Hills

    A fearless 5 broke the strangle hold of the fartsack this Monday morning to enjoy the cool breeze and to slay some hills SOJ to kickstart their week.  We welcomed Flatline to his virgin River Run experience and that called for the old faithful –

    Left our of Bettie Weaver down James River Road past the high school.  Right onto Riverton Ridge to get into Tarrington.  Left at the round-a-bout onto Welby Drive.  Right only Sherfield Drive past the pool.  Left onto Ashwell and then downhill around the loop (the calm before the storm?) and uphill all the way to Robious Road.  Cross Robious through the BUSH and right onto Powderham Lane to Twin Team and down (thankfully) the Twin Team hill.  Finish with a loop by the baseball field, football field and  high school, were we caught up to LugNut who opted out of the Ashwell Loop but slayed the Ashwell Hill.

    YHC had 4.8 miles total and a great start to the week under our belts.  Well done men.

    No real new announcements – Wilson’s golf tourney is fast approaching – May 19.  New West End AO is up and cranking on Tuesdays (Heartbreak Ridge) and a new AO in Mechanicsville kicks off this Thursday at Pole Green Park.

    Have a great Monday everyone.

    No more Gumbo for you!

  • 42 – The Answer to Life

    A Magnificent 6 showed up and delivered.

    COP

    42 SSH

    10 Don Quixotes

    20 Imperial Walkers

    15 Copperhead Squats

    Kentucky Derby

    • Meet the Horses – Super 8 – 8 Booyah merkins with each member of the Pax.
    • On to the Races – Head to the bus loop.  First heat, partner carry the length of the bus loop.  Second heat, wheelbarrows the length of the loop.

    Mosey to the back of the school for triple check – BTTW, flutter kicks, run to the far end of the basketball hoop.

    On to the jungle gym for 7 pull ups (or ARAP) and 25 PLT.  Repeato three times through.

    Catch me if you can!  One partner does 5 burpees and chases down their partner, while the other runs backwards around the school.

    Check out the new tractor tires.  Partner up with one doing tire flips while the other does an exercise.  Go the length of the basketball courts and back.

    Mosey to the front of the school for ring of fire.  Form was great by all.

    Break into some Mary – APDs, LBCs, American Hammers, Box Cutters.

    YHC took us out.

  • A swollen river and tacky trails

    “The river was angry that day.  Like an old man sending back a bowl of soup in a deli.”

    Fearsome 5 showed up for this morning’s hopeful running of the trails.  The Q was pretty concerned about the shape of the trails with all the rain that fell earlier this weekend, so he had a road backup plan just in case.  Turns out the trails were in great shape, so we took advantage.

    Route:  Over Nickle Bridge to Buttermilk and down to Reedy Creek.  Head over to Forest Hill and back.  Return on Buttermilk for the 7 milers, Head over to T. Potter and back on North Bank Trail for an even 10 miles.

    NMS:

    Good to have Upchuck back out this morning to carry some of the mumblechatter weight.  He also took two for the team and twisted both ankles!  Hope it was nothing serious, dude.

    Helix was there to show us how effortless running can be.  Good to hear about Hat Trick’s aspirations in his future running endeavors.  When the kid starts a new sport, he goes all-in!  YHC will not be betting against him.

    Taxi Cab had to endure some abuse for not letting the pax know about Angus’ past endeavors.  He claims ignorance, so we only gave him so much.  YHC got Taxi to cuss this morning, so things are falling right into place!  Awesome to have another regular on the trail run crew.

    TYA was trying really hard to have a nice and quiet solo run this morning.  Sorry, not gonna happen.  The extra miles gave the Q some time to catch up on the going’s ons with Casa de TYA.  Good stuff today.

    Other than that, just another georgous day on the trail.  A couple mountain biker issues, but another couple of great interactions with other MTB’ers to make up for their two wheeled brothers. The beautiful weather brought out the crowds though, as it was tough to find our cars when we got back to the lot.

    Good run today, ya’ll take care until next time.

     

    Lab Rat apologizes.

  • Going to Make Sure Sunday is a Day of Rest

    White Deer and YHC tag-teamed Q’ed this edition of Gridiron, with YHC kicking it off.  Here it how it went down:

    • Warm-up
      • 25 SSH
      • 20 Russian soldiers
      • 8 8 count bodybuilders (pan PAX count)
      • 10 merkins
      • 20 APD
      • 20 Freddy Mercuries
      • 20 DQ
    • Mosey to the Pavillion – 25 dips, 25 one leg step-ups (right leg), 25 dips, 25 one leg step-ups (left leg), 25 dips…PAX does WWII sit-ups waiting for everyone to complete
    • Mosey to the football field for four corners (using 1/2 the field)
      • Partner-up and wheel barrow to each corner with 10 deep squats at each stop
      • Karaoke run to each corner with 10 merkins at each stop
      • Bear crawl and Crawl bears to each corner with 10 WWII sit-ups at each stop
      • Backwards run to each corner with 10 monkey humpers at each stop
    • Mosey to the parking lot for KB flurry led by White Deer
      • Bear crawl to KB in middle of parking lot
      • 15 two handed swings
      • 10 merkin rows
      • 20 presses
      • 10 lawnmower pulls with each arm
      • 10 halos clockwise and 10 counterclockwise
      • 10 around the worlds clockwise and 10 counterclockwise
      • 10 figure eights each direction
      • 10 one-handed swings with each arm
      • 20 sit-up presses
      • Boat/canoe/paddleboat
      • 15 standing rows
      • 25 Alabama honeymoons
      • 10 tricep curls while laying on your 6
    • Parking lot sprints to end

    COT with YHC taking us out with a prayer of  thanksgiving, grateful for the able bodies to work-out and the fellowship of the PAX

    Moleskin – Note to self, do not include an exercise unless you are sure you remember all of its components.  YHC completely butchered the 8 count body builders.  It had been a while, and it was brutal to see.  Earthworm would be shaking his head in bewilderment.

    Chum Bucket was a beast on the four corners.  The man is a human wheel barrow with epic strength.  I have nothing but admiration for his efforts.  If only I had that type of strength.  I was impressed to say the least.

    Good to see Cheetah out again.  He is becoming a regular, which is welcomed.  Johnsonville continues to work hard despite a healing knee.  Great teamwork from the father and son on the wheelbarrows.  Big t-claps!

    Welcome back Cecil!  We knew you were coming back after a few weeks away, so we amped up the  workout just for you.

    Finally, YHC confirmed how to silence the mumble chatter from White Deer…all it takes is a few red pills.  White Deer was ready to take the Q over after 4 iterations of four corners.  YHC had more, but he had had enough.

    A few of the PAX did go get bagels at Einstein’s for some fellowship afterwards.  It was a blessing to be with the GridIron PAX as iron sharpens iron.  Thanks for letting YHC lead.

    Attila

  • Pipe Loop

    29 brave souls tackled Dogpile this morning in the blustery gloom – and here is how we rolled…

    Mossy – Warm up’s – SSH, Windmills, Helicopters, Imperial Walkers, Arm Circles, Flutter Kicks, LBC’s.

    Rusty Cage : 3 sets – 5 overhand pull ups – 10 crunches – 5 under hand pull ups – 3 sets of 7  Jerkins.

    Pipe Loop : Partner up – run the pipe loop while completing 3 exercises – 100 Captain Thor’s – 200 Merkins – 300 Squats.

    Grassy Hill : Starting in waves : Russian Solder to the tree in the middle – Bear Crawl to the pavilion (Bathroom – brick building thing) – modified to Lunges and back to Bear Crawl…

    Partner Leg Toss : 3 sets of 20

    Burpee Shuffle : Jog in place – each pax calls out burpee

    Ring of Fire : 10 merkins – while pax planks

    Mary : Cross leg lifts – American Hammers

    The Scoop (Moleskin)…

    YHC arrived earlier than usual this morning -(Yep I was there @ 5) 1 cause YHC was ready to go and two cause of the arts and farts in the park thing happening @ the park this weekend – (check it out).. Anyway YHC wanted to make sure the pax could park in the normal spot ( some of you will recall the last event at the park had some pax members confused).. So as a proper Q should do YHC surveyed the AO an hour before start time.. Good news was most of the RV’s had not arrived yet and those that had were on a side of the park YHC was not going to use this morning. The cars began rolling in about 5:45 and a full house of 29 was ready to roll.

    The guy in the van parked by the rusty cage got a great F3RVA wake up call as we grunted through the pull ups , crunches, and jerkins… YHC gives props to his partner EF Hutton in that rotation (way to bang them out dude – love it).. We had not been over to the cage in awhile so it was good to work those muscles again.. As we finished the Rusty Cage and began to mossy down the path YHC heard a bit of mumble chatter – mostly grunts and oh no where are we going?? Yep the pipe loop – a TYA favorite that about killed us all last year… Luckily today’s weather was nice and cool – perfect for the loop. YHC has been waiting for the light to be out just enough so that we could get back down there towards the loop and pump house. This area of the park is sure to be used more in the summer. Huge props to Hardywood, Half-pipe, and Yoyo – they killed that loop – those 2.0’s made it look easy – well done!

    The grassy hill was a bit longer than YHC remembered – plus YHC thought the first brick building was a pavilion (NEGATIVE) the first building is a bathroom thingy – my bad 🙂 Thanks for pointing that out Bleeder… Much respect to Bleeder, Rosie, EF Hutton, Honeydo, Flipper for continuing on with bear crawling past the first brick building for a bit – (hey they heard the Q say pavilion – so that’s what they were gunning for – love the effort)!

    YHC is not sure how many of the pax were a bit hung over this morning – although YHC has a pretty good idea (LabRat) … But the burppee shuffle seemed like a great idea.. The pax crushed that without a doubt – great job… The ring of fire ( a Swirly Staple) was a success – led by Gumbo and Cosmo ( YHC apologizes again to Cosmo for calling him Seymour – YHC was staring @ Seymour and wanting Cosmo to begin the exercise (Brain Fart).. The ring of fire has become a bit of a competition – it’s cool to the the different styles brought into the mix – however YHC still loves the proper form and execution of a standard merkin – no disrespect to those with a little flair!

    Great to finish up the workout with a little Mary and go out with bang! Excellent job today pax. Thanks for allowing me to lead – it’s always a pleasure … Appreciate Fudd taking us out this morning – well said brother… Remember to sign up to clown car up to cville for the launch – see LabRat for details. New AO – Heartbreak Ridge – check it out! Great job last week – On Tuesday without a challenge – just a regular Tuesday we had 50 post – freaken awesome – let’s keep it up fella’s. Phonics has some special events coming up soon in Mechanicsville – see him for details. VQ week – begins June 26 – if you have not yet q’d sign up – if you have not yet q’d at a certain AO – sign up… BRR team is being formed now – only a few spots left so get in touch with TYA, Swirly, or Bleeder soon if you would like to join us – runners and drivers needed. Y’all have heard us speak of this event many times – it is awesome I highly encourage you to find a way if you can to participate. Wed Hill runs 5:30 Hillcrest  those of you signed up to run – this is a great way to increase your training so come on out ..

    Have a great weekend fella’s. Take the time to to enjoy some of the blessings of life. Hug your children, kiss your wife, smile at a stranger, tell those you care about that you love them – and leave no doubt.

    See y’all in the gloom!

    Swirly