Category: Richmond, VA

  • No Boat, No Canoe, Just a Crusty Ole Boot

    Seven strong and faithful redwoods comprised the PAX on another glorious Saturday morning.  After weeks of having a mixture of boot camp and KB workouts, we got back to basics with a good ole fashioned boot camp beatdown.  Here is how it went down:

    • Warm-up
      • 25 SSH
      • 20 invisible jump rope
      • 20 Russian soldiers
      • 10 merkins
      • 20 crab cakes
      • 20 LBC
      • 25 APD
      • 20 American hammers
    • Mosey to the practice fields for 10 minutes of burpees
    • 20 PLTs x2
    • Mosey to football field for a Lindsay consisting of dips and Freddy Mercuries
      • 30 dips, cross the field, 10 FM
      • 25 dips, cross the field, 15 FM
      • 20 dips, cross the field, 20 FM
      • 15 dips, cross the field, 25 FM
      • 10 dips, cross the field, 30 FM
      • J-ville led planks while the PAX finished
    • Combo crawl bear/bear crawl across the field
    • Mosey over to the school for a triple check
      • Run the circle
      • Copperhead squats
      • Wall sits
    • Mosey to the picnic tables
      • 25 dips
      • 25 one-leg step-ups (right)
      • 25 dips
      • 25 one-leg step-ups (left)
      • 25 dips

    COT with YHC sending us out with a word of Thanksgiving for our wives (MAttila is celebrating her birthday today) and thankfulness for the able bodies to be together.  Hopefully J-ville’s knee will continue to heal.

    Moleskin – A reminder to the West End faithful that the new AO, Heartbreak Ridge, is open for business on Tuesday mornings at 0530.  Please join…looking at you Earthworm.  It is a great AO.

    The day started with a lot of mumble chatter from the entire PAX.  The warm-up circle was feeding off of White Deer’s propensity to start a workout with lots of banter.  The level of mumble chatter diminished as the number of burpees rose.

    As always, it was great be amongst this loyal PAX.  J-ville was strong despite a healing knee.  He humbles me with his ability to lead the PAX even when he is hobbled.  Cheetah, J-ville’s 2.0, was strong today.  The fartsack could not hold him captive this morning, which had to make J-ville proud.

    Chum Bucket was his usual picture of quiet strength as evidenced by the fact that he is never a target of White Deer’s banter.  I always love the way he pushes us.  Nightcrawler continues to push himself.  J-ville quickly reminded us that he is going to rounding into prime shape soon with flying foul season in the rearview mirror.

    As always, it was great to have the fellowship of these men.  We pushed ourselves today, and as I reminded the group, if they hated YHC during Gridiron today, well that makes two of us.  Iron sharpening iron is something to give thanks for.  Expect to have White Deer bring some KB action back to Gridiron for some portion of next week’s workout.

    Enjoy your weekend men.

    Attila

  • Hot Potato

    20 strong attacked Dogpile this morning (nope did not see Bob)…

    It was a Hot Potato Q this morning @ Dogpile and here is how we rolled…

    Swirly Q : warm ups – SSH, Helicopters, Windmills, Imperial Walkers, LBC’s, APD’s – Curb Crawl ladder up to 5 and back down.

    Wilson Q : Mary….. Cross leg LBC’s – Cross Leg Lifts, Flutter Kicks, Hello Dollies, Rosalitas, American Hammers, Superman – Ring of Fire 10 merkins – back around opposite way 5 merkins

    Bleeder Q : Triple Check : Lt Dan’s – lunges – peoples chair

    Phonics Q – partner up run field 25 – 50 – 75 – full length with burpees….

    Seymour Q: Amp Theatre : Lunges up run down – box jumps up run down – 3 times…

    Malpractice Q: Find a tree – 5 trees 5 merkins 5 LBC’s partner plank – Balls to the wall

    Mossy back to the flag.

    Moleskin : The pax seems to like a Hot potato Q – it is always a solid beatdown … Way to bring it today guys – what a beautiful morning and a great way t start the weekend.

    Things to know : Cville – 5/20 – if you want to be a part of this and clown car down sign on up – see Labrat…. See Phonics for some info on big things happening in Mechanicsville lot’s of stuff the pax can participate in so let’s make it happen. Podcasts are up – check them out…. Thanks to all of you who have encouraged us to keep the podcasts coming – for those of you who have not listened yet – corporate knows – so get on it!!! New AO on Tuesday Heartbreak Ridge – check it out – awesome AO! Are man Viral took us out – thanks Viral great message – yes indeed we have much to be thankful for so let’s share that with others who could use a hand, a smile, some encouragement, a friend… ET’s as usual was fantastic -(Spritzers are on sale for a dollar)….. Thinking about our boys competing in both the Ragnar and the Colonial today – we are proud of you guys and are there with you in spirit !

    See you dudes in the gloom!

  • Big Data – It’s what you do with it!

    We did the Murph led by Honeymoon at a new location. It was……………………great as always!

    A lot of mumble chatter today around BIG DATA as last time Honeymoon Q’d he never posted a back blast. That is concerning for those of us who enjoy hearing the updates on the podcasts!

    Sooooo, if Honeymoon posts a back blast, the BIG DATA administrator could use this as the one Honeymoon missed, but otherwise, please count our results!

    Remember – its not important that we gather all the data, it’s important what we do with it. What DOES TYA do with it???????????

     

  • Who’s the Q?

    12 solid dudes came out for Ramm – Ramm Gears this morning to celebrate Lugnut’s birthday!

    Ramm – Carillon route was the call from YHC cause we could not find Lockjaw..

    Gears: They biked all over the city baby….

    The scoop of the day… It’s Lug’s Birthday – Happy Birthday Lug!

    Great run today fella’s – may be a first as many gears and runners…..

    Best wishes to our runners this weekend – participating in Ragnar and Colonial

    See y’all in the gloom…

     

  • 3 big circles for Circle K

    3 sturdy redwoods posted on a Wednesday afternoon for a jaunt on Hillcrest.

    The Thang:

    3 large loops on hillcrest two counterclockwise and one clockwise.  Each loop is 1.67 miles.

    NMM

    Circle K joined in on the festivities for the first time this year for the hill run.  Weathers was 85 and sunny, but the trees kept us mostly in the shade.  It is starting to get hot out there and the humidity in VA is starting to rise.  As such, we were all soaked by the end of the run.  Circle K was leading the group today, pushing the pace, especially on the second lap.  Swirly was having some back issues and was really frustrated post run.  As such, he stretched out and headed out on one more lap after we had finished.  The lap went well, and it was mood enhancing experience for Swirly (and probably for the rest of his family).

    Good luck to all on races this weekend.

    TYA OUT

  • The PAX That Planks Together Stays Together

    8 Northerners overcame their fartsack to catch up for lost time in this month plank challenge. The SF was planted and the PAX got to work

    This is how it went to down!!

    Mosey around the parking to allow for any LIFO’s to join

    COP (All in IC)

    • Invisible Jump Rope
    • SSH
    • Merkins
    • LBC’s
    • Dolly’s
    • Arm Circles

    Plank-A-Rama

    Partner up. First partner runs around the church while second partner complete a plank exercise, then switch. Rinse and Repeat if necessary to pick up the six. Plank exercises were as follows:

    • Straight Arm Plank
    • Forearm Plank
    • Plank Jacks
    • Side Plank Crunch
    • Push-up Side Plank
    • One-legged Plank (Right Leg)
    • One-legged Plank (Left Leg)

    Plank the Night Away

    The PAX completed the following dancing plank exercise for 2 to 3 minutes each:

    • The Cupid Shuffle Plank
    • Cha Cha Slide Plank

    Mosey to the SF for 2 minutes of Mary’s

    • Up and Down Planks IC
    • Forearm Plank (1 min)
    • Dolphin Plank (30 secs)

    Numberama, Namerama, Emoji took us out.

    MOLESKIN

    ts near the end of the month and YHC had made a observation that no one had made planks a priority during their Q’s this month. Well time to change that!!

    YHC got there early with LP to find Emoji already waiting in the parking lot. 2nd F time was had while the rest of the PAX arrived.

    During the COP our LIFO’s Mudface and Chewy decided to join us. Glad they could make it! Afterwards YHC made the PAX aware the theme of the day would be all about planks. Not sure the PAX embraced this announcements the same way YHC did.

    During the Plank-A-Rama the mumble chatter was focused around next month’s challenge, Abucus’ upcoming bike race, and Chewy’s dislike of planking.

    While planning his Q, YHC was using YouTube to look up the best form for some of the plank exercises. He stumbled across the The Cupid Shuffle and Cha Cha Slide and knew he couldn’t resist adding them to the workout

    During the plank the night away the PAX demand that the Q demonstrate the dancing plank before hand. I’m sure it would have be a sight to see this PAX dancing during the AO this morning.

    In the spirit of the F3RVA Podcast giving out weekly awards, the Mechanicsville PAX has decided to award a new one! We will be naming a 2.0 of the month. This month’s 2.0 is LP!! Not only his he the youngest PAX member in Mechanicsville week and week out, but also for a 8 year to get up 1 to 2 times a week (Sometimes without his dad Chowdah) is awesome. TClaps LP!!

    Announcements

    • Ashcreek 5k May 20th. Sign up at Ashcreek5k.com and use promo code EARTHDAY for $5 off before the 29th. Use team name “F3RVA” when signing up. 5k is a 8am and Kid’s Fun Run is at 9am. F3 will have a booth. Come out and help spread the word in the community!
    • Circle K shared with the weather getting warm it’s great to remind some PAX’s members about coming out
    • Next month’s challenge will be WWII Sit-Up’s look for the Preblast later today!
    • Good Luck to those running in the Ragnar Richmond, Colonial 70 this weekend!
    • Here are links to the Dancing planks this morning: https://www.youtube.com/watch?v=g6pkTkunq9s   &  https://www.youtube.com/watch?v=k7VkHk8F-v0

    SPIT ON THAT!!

  • You vs You vs Us vs Them

    8 competitors arrived at the Circus Maximus stadium on this beautiful morning. The event was Turkish Get Ups and the athletes were focused. This is what happened

    COP all IC

    SSH x 20

    DQ x 10

    Helicopters x 10

    Arm circles 10 small 5 big and reverso

    TGU Championship

    2 minutes to complete the number of TGUs for the round. One added to count each round. Secondary exercise done until time is up. You are out if you cannot get the number for the round. Then secondary exercises for the 2 minute time. Secondaries were:

    Lawn mowers

    Lunges

    Clean and press

    Goblet squats

    Snatch

    Merkin rows

    Sit up press

    Swings

    Lawn mowers

    Sit up press

    Snatch

    Tree of Woe

    Partner up. One partner runs a short lap while the other static holds weight, switch. Holds were:

    Cross – arms out to the side at shoulder height with bell in each hand

    Al Gore – Normal, but holding on bell at arms length

    Back Fly – bend over, back parallel to the ground, lift and holds bells out to the side

    Merkin row ring of fire

    Pax gets into plank. One person does 3 merkin rows until all PAX has gone

    Numberama

    Namerama

    Announcements

    Ragnar this weekend

    Ash Creek 5K May 20th

    Charlottesville expansion May 20th

    New AO at Pole Green Park in Mechanicsville May 11th

    Earthworm took us out

    NMS

    This is a workout that YHC introduced at MANNdate about a month back and the most that we were able to get were 8 in the two minute time period. IN the spirit of friendly competition if was brought to the Circus.

    The PAX this morning got loud an excited as Rosie and Gumbo got to round 10 and 11 respectively. Well done gentlemen, you have set the bar high. YHC does not believe that many of the secondaries were done on Gumbo’s last round with all the encouragement being thrown his way.  This one of the things the YHC loves about this group that if someone is making themselves better everyone else is there to make some noise for them on the way.

    Tree of Woe is one that I really like, but the partnering of the two slowest runners together makes it that much harder. Kettlebell static hold back flys SUCK.

    As always, it was a privilege to lead

     

     

     

  • Atonement for the Poor Decisions of the Redskins Front Office

    14 able-bodied soldiers assembled NOJ on the morning of the 2017 NFL Draft to subject themselves to an F3 beatdown and reflect on terrible decisions that we’re all still living with… The 2017 installment of the F3 RVA PAX Atonement went something like this:

    Mosey to side of school for COP: SSH, Abe Vigodas, Tempo Merkins, Crunchy Frogs (incl Swirly’s big reveal), LBCs, Crab Cakes

    Mosey to the tennis courts:

    Reflection from 2002 Draft : Patrick Ramsey
    Patrick Ramsey
    The Great Hope from Tulane was drafted in the 1st Round of the 2002 NFL Draft. He was sacked 48 times his rookie season.

    Patrick Ramseys  – Like a Lindsay, but 48s instead of 40s: 12/36, 24/24, 36/12 – SSHs & LBCs – run across all tennis courts each time

    Mosey around track to side of school:

    Reflection from 1994 Draft : Heath Shuler
    Heath Shuler
    The Great Hope from Tennessee was drafted in the 1st Round of of the 1994 Draft, only to hold out of Spring and Summer camps and start the season unprepared. He underachieved and eventually lost the starting job to headbanger Gus Frerotte. He wore #5.

    Quintuple Check – People’s Chair, Lt. Dan’s, Run to fence and back – repeato x5

    Mosey back around track to main field:

    Reflection from the 2001 Draft: Rod Gardner
    Rod Gardner
    The Great Hope from Clemson was drafted in the 1st Round of the 2001 Draft, ahead of Reggie Wayne, Chad Johnson and Steve Smith. After a mediocre first 2 seasons, he fizzled out. He work #87.

    Rod Gardner Beast – like a Beast but perform 8 of the assigned exercise, then 7 of the assigned exercise, and repeate through all stations of the Beast 8/7/8/7/8/7: Lunges, Copperhead Squats, Monkey Humpers, Merkins.
    Should have been 6 exercises, but like Rod Gardner’s career, the Rod Gardner Beast was cut short.

    Mosey to Pavillion:

    Reflection from the 2012 Draft: Robert Griffin III
    Hope
    The Great Hope from Baylor was drafterd in the 1st Round of the 2012 Draft after the Redskins gave up 3 1st Round Picks and 1 2nd Round Pick to the St. Louis Rams. Apparently the guy never learned the playbook, and you know how the story ended…

    RG3 Schoolhouse – Capital Letters – repeato x3 for each 1st Round Draft Pick surrendered

    The Rams used all of the picks acquired from the trade to acquire even more picks for a total of 7.

    Insult to injury (literally) – 7 burpees OYO

    Mosey back to Shovel Flag for 1 min of American Hammers.

    NM

    Kudos to the PAX for putting up with YHC’s affinity for the NFL and the Redskins.

    Each station was presented as a bit of trivia “Can anyone tell me who the Redskins drafted in (year) who (screwed up)?”…. TClaps to Flipper for digging deep and calling out Michael Westbrook when asking about the 1994 draft…Westbrook was 1995 and was drafted before Warren Sapp. There wasn’t enough time to get to him.

    YHC is not sure Swirly has ever performed a Crunchy Frog. He kept spreading his legs during the leg extensions. Super awkward.

    Apologies to the Tomatoes for taking half of their AO when we started the Heath Shulers.

    YHC appreciated Marv’s song about Rod Gardner during the American Hammers. Respect.

    Nice to meet Smithfield on his 3rd F3 Post.

    TClaps to Swiper for running to the AO.

    Announcements:
    Good luck to all those running races this weekend.

    Wilson’s Golf Tournament May 19. See Wilson.

    Can’t wait for the Draft Tonight: It’s the most wonderful time of the year! Hopefully it won’t be the cause of more fodder for next year’s beatdown.
    Hail Victory!
    DK

  • So how do you do a burpee while holding a clipboard?

    16 men (1 FNG), 6 killer deer, 2 good good slobber dogs, and 1 pissed off certified personal instructor staged themselves around Dogwood Dell in order to make backblast writing a breeze….just for YHC.  So here is what happened:

    -COP

    • SSH
    • IW
    • DQ
    • Dying Cockroaches
    • Arm Circles
    • “I miss Sippy Cups”- from curb, bear crawl in, 10 merkins, bear crawl out.  From curb, crab walk in, 10 merkins, crab walk out.

    -Rusty cage- 10 burpups, followed by 10 jerkins.  We out.

    -Parkour around killer deer.

    -Love Hill- partner up with shared head lamps.  One partner goes down to pet BoBo, other partner performs exercise while proceeding down hill.  Exercises performed were lunges, broad jump burpees, shine light in Saab’s eyes, and walk out merkins.

    -Polar Bear races (permit required)-  Divide pax into teams, scatter pax out among the carillon field and perform a team relay doing polar bears down and back on the field.  Directions were screwed up by a prick with a clip board, so it got a little messy.  Lab Rat’s team won, though.

    THANG

    A humid and misty morning at one of our fine city’s beautiful public parks had all in attendance this morning!  While there were a few notable regulars down range, enough of the regulars were there to let you know you were in the right spot.  Circle K pointed out it was time to mosey by careening thru the park on 2 wheels.  It’s not Sippy Cup’s pelvic light, but it will do.

    A regular not in attendance was Sippy Cup.  YHC misses not having him out front, so the end of COP was an homage to the man.  YHC remembers him leading this exercise a while ago, and thought it a good one to throw at the pax.

    It was a quick hit it and quit it at rusty cage this morning because the Q recognized that several pax members hit the pullups yesterday, and we had other things to accomplish.  Lab Rat has not done them in a while though and needed to be done.

    The ferocious deer were guarding the woods on the mosey over to Love Hill.  One of them took a swipe at Circle K with its sharpened hooves, as I heard him squeal out from behind me! Near miss for sure.

    Love hill is still dark, but some of the pax brought head lamps.  The Q did a crap job of sending word out, as he just texted a couple people and told them to bring one.  Good note to pax out there though….you should always have a light in the vehicle just in case.  Bleeder said it best:  If the Q brings a light or is wearing gloves, you should probably follow suit.  Bobo and company were at the bottom of the hill wagging tails and licking faces of any pax member needing inspiration to make the uphill turn.  Always a pleasure to see our furry friends!

    The polar bear relay race was much more organized in the Q’s head, but got thrown off by time running low and then some A-hole certified personal instructor asking if we had a permit.  Why would we need a permit for polar bear races?  They arent REAL polar bears.  Some people…geez.  Luckily, TYA jumped in to tell the guy that it was just an excersize, and that no bears were actually present.  Or something like that.  Hopefully, TYA also warned the certified personal instructor that there were actual REAL killer rabid deer loose in the park, and that he owed it to his paying customers to keep them safe.  One last note, if you get a sweet sweat suit like our new certified personal instructor friend was sporting when you finish certified personal instructor college, then sign me up!  I think it was made of velvet.

    Apology of the week goes to:  Certified Personal Instructor.  Sorry I honked at you while driving home, that was uncalled for.

    Announcements:

    -Good luck to racers this week!  Ragnar and Colonial 70 relays going down.

    -Dogpile Q slot is open.  Possible hot potato Q happening, so have something in your back pocket if you are posting.

    -It’s EH season!  Grab a buddy as you head out to your next workout.

    -Welcome to FNG GMO!  GMO is our friendly neighborhood ET’s manager, so it is extra special to have him come out.  Everybody take the time to tell him how awesome Jim is to you every Saturday morning.

    Well done everybody, thanks for humoring me yet again.

     

    Lab Rat apologizes..

     

     

  • Kettlebells in the Mist

    6 men (Spit, Mud Face, The Carpenter, Blue Cheese, Helix and Yard Sale)  climbed out of the fartsack after 4 days of rain, hoping for stars and clear skies but were greeted by clouds and a steady mist.  This is how it went down:

    Mosey to concrete pad at the entrance of the school.  Warm up exercises included : SSH x 40 , Don Quixote’s x 20, Arm Circles 10 small, 5 large and reverse, Mountain Climbers – 20, Merkins – 20, LBCs x 40.  Kettlebell Halo 1 minute each direction.

    Short mosey to the bus loop for Four Corners of the Bus Loop.  1st corner – 20 boat – canoe’s , 2nd corner – 20 goblet squats, 3rd corner – 20 kettle bell 2 handed swings, 4th corner 20 military sit ups with kettlebell.  In the long stretches between corners PAX members held their kettlebell above their heads.  In the short stretches PAX members performed lunges.  Each PAX member went around 3-4 times. 

    Next lay on the sidewalk with head over curb.  Take kettlebell 20 times from ground to chest.

    Next kettlebell racked squat.  20 times with kettlebell in right hand and 20 in the left.

    Next kettlebell regular tow.  20 times each arm.

    Next – Pick a partner.    One partner runs around the bus loop.   One starts the exercise.  When the partner gets back, they trade places running and exercising.  The exercise was single handed kettlebell swing with changing hands.  Change of hands occurred chest high at each upward swing.  Each PAX member made it 2 times around the bus loop.    

    Mosey to the flag for ring of fire.  Each PAX member did 10 merkins.  Perfect form was accomplished by Helix.  Mudface and Blue Cheese punished themselves by holding the last one for several seconds. 

    Numberama, Namearama, Mudface took us out with a thoughtful prayer.

    Announcements – I forgot to ask so none were made