Category: Richmond, VA

  • “Ab” Be Home For Christmas

    Image result for fit santa claus

    Twas the Friday before Christmas when all through The Creek
    Not a creature was stirring, not even an Emoji, how weak;
    The shovel flag were planted in the ground with care,
    In hopes that The PAX soon would be there;
    The PAX of 16 (including 1 FNG) were all snug in their winter gear;
    While visions of Burpees made things unclear;
    And Jett’s in their antlers, And YHC in his Christmas cap,
    Had just lead the PAX out for a long winter’s lap;

    The rest went something like this:

    COP (ALL IC)
    • Mtn Climber x25
    • Dying Cockroach x25
    • Plank Up/Downs x25
    • AL Prom Date x25
    • American Hammers x25
    • Gas Pump x25
    THANG

    The Abyss Christmas Road

    Alternate between Dips and Abyss merkins between picnic tables.  PAX rotates around outside of picnic tables doing  10 two-count dips in cadence, then rotating to the next spot. When they get to end spot in the rotation, they go inside for 10 one-count abyss merkins instead of dips.

    Captain Thor

    1:4 ratio of Big Boy Sit ups and American Hammers (1 count). Rinse and repeat till 10:40 ratio

    Triple Check

    WWII Sit-ups (Hardywood Style), Mtn. Climbers, Run to the end of the gravel road and back

    Partner Check

    In team of two complete 25 Hail Mary’s (each), 25 Booyah Merkins, the sprint back to the SF

    3 MOM – Freddie Mercury’s, Boat/Canoe, LBC’s

    Numberama, Namerama, YHC took us out. 

    MOLESKIN

    What an amazing showing this morning. YHC arrived 10 minutes early to get things set up and to his surprise MudFace and the rest of the Jett clan shows up 8 minutes early!! Miracles do happen around the holidays 😉

    The PAX didn’t even wait this till it was time to do Gas Pumps for the 4th F to be heard. Chowdah was leading the charge.

    During the Christmas Road it was mentioned that Dips were not an Ab exercise. YHC made sure to note that “if you are doing them right then they are”.

    Welcome to Rainbow (No Idea’s 2.0). Glad you could join us this morning and hope you will be back soon.

    Welcome Pick 2 to the DaVille PAX. Glad those guys down south didn’t scary you away.

    ANNOUNCEMENTS

    • There will be no 3rdF “The Rising” this week
    We heard YHC exclaim, ere he drove out of sight— “Merry Christmas to all, and to all a good night!”
    SPIT ON THAT

  • A Lot of Snatch

    Four Sequoias arose for 45 minutes of slinging heavy metal.

    THANG (more or less)

    Johnsonville

    COP (IC)

    • SSH, Merkins, DQs, IWs, Arm Circles

    Snatch-imeter – Circle bus loop while performing a Snatch, Two Steps, Snatch and Continue to half way point of loop

    11s – Donkey Kicks/ Inclined Merkins

    2nd Half of Snatch-imeter

    White Deer

    Curb Fun

    • Sit-up and Press, Boat/Canoe, Overhead Extensions, Goblet Squats, Lawnmower Pulls, Others

    Mosey to parking lot

    Death Crawl for 2 spots, Lunge for 2 spots – Down Parking Lot and Back

    Lunge/ Bear Crawl – Down and Back

    Numberama, Nameorama, COT

    MOLESKIN

    Jville and White Deer arrived via clown car to find a strange car awaiting.  Only after pleasantries and reintroductions did White Deer remember the bandana-ed mystery man.  YHC recently completed a little personal challenge having visited all AOs in RVA since August 1, except Circus.  YHC last visited there in February and thought it was time to renew the membership.  Offshore arrived just as Jville claimed the Q and the PAX was off.  All the snatch surely would have been a Honeydo favorite had he not celebrated the end of Hate the night before.  YHC would take White Deer up against any of the Bear Crawl legends, Bleeder, Honeydo, Flip Dog, any day.  White Deer further proved his mettle by slinging a 35.3 bell compared to Jville’s 35, YHC’s borrowed 30, and Offshore’s NERF KB.  Fun was had by all, and YHC shall return……someday.

  • Weekend at Bernie’s

    5 redwoods posted for some early morning fun at TwinTeam.  No Q on the sheet so a hot potato ensued.  YHC took control to start.

    Warmup – 20 SSH, Arm Circles, Imperial Walkers

    Mosey to the JRHS parking lot for a modified 4 corners, similar to Honeymoon’s “Prostitute”.  10 burpees in corner 1, 20 merkins in corner 2, back to corner 1, Corner 3, 30 squats, back to corner 1 doing 20 and 10 on the way, Corner 4, 40 Mountain Climbers, repeat exercises in each corner you pass on the way back.

    Pass to Flashdance for the Weekend at Bernie’s

    3 men carry 1 other – 1 at each arm, 1 at the legs (odd man out runs) repeat back and forth across the parking lot  3x until each carrier has had a round on each arm and the legs.  Carried man tries to keep the core tight to avoid dragging on the ground.  Continue until all men have been carried.

    Pass to Jenny Craig – Arm circles to loosen up, IC.  Plank walk around the perimeter of the curb islands.  Alternate clockwise/counter clockwise doing 2 of each.  Finish up with a bear crawl and crawl bear back to the start.

    Pass to Mr. Roper for 11’s across the parking lot.  WWII and Heels to Heaven

    Mr. Holland closes us out with a 2 round merkin ring of fire Rosie style

    Namearama/Numberama – Flashdance took us out.

    NMM

    TwinTeam seems to be becoming similar to Batteau with the hot potato Q’s and we are reaping the benefits of new faces leading.  Mr. Roper has gotten a hard time recently about stepping up to Q but he has now taken over in quite a few hot potatoes and is establishing a repertoire for the F3 classics.  Jenny Craig put us on the ground and wore the shoulders down to almost nothing with the plank curb walks and bear crawls.  He also took a shot at arm circles cadence and nailed it.  Now we get to the Flashdance portion of the Q, that was a beast.  Obviously we know where the name comes from and after 3 rounds of carries the carriers were the ones feeling like Bernie.  Apparently this is one way to get the injured off the battlefield, some are easier that others and we’re just happy Mr. Roper still has both of his thumbs.  Lots of Flair in the ring of fire these days, PAX are killing it.

    If all the HCs follow through we should have a large crowd at Dogpile tomorrow for Circle K.  Merry Christmas.

    Announcements –

    Christmas day at Hoedown – Mr. Holland has the lead

    New Year’s Day – 2.0 friendly at Hoedown, others a possibility?

  • Another One Down, One To Go

    The Finest Fourteen came out for a pre-holiday run.

    The Routes:

    Everyone headed west on Grove.  4s turned onto Libbie to Patterson.  5s and 6s continued to the end of Grove and took the access road to St Christopher’s Rd; St Chris to Patterson.  All routes headed east bound on Patterson.  4s and 5s turned on Malvern to Grove and home.  6s turned on Rosneath to Grove to home.

    YHC took us out.

    NMS:

    Grove had a road closure due to what appeared to be a line down, taking out power to some of the houses and street lights along the route.  This detour also caused BT to bring the Landcruiser in hot to the AO.  It was an odd juxtaposition to see total darkness surrounded by Christmas lights, but we managed.

    After a year of Qing Friday, one more post to go.  It’s been a fun year setting routes and we will finish strong next week.

    Announcements:

    • Christmas Day at Hoedown @5:30 am.  Same time, same place – Mr Holland is leading the only AO in town.
    • New Year’s Day at Hoedown @ 7:00 am.  Different time, same place and an allegedly family friendly workout by Honey Do.  Interested in seeing what an onslaught of burpees and doneky kicks does to little kids?  Then come out January 1!

    Time to Taper,

    Lockjaw

  • Twas the May before Christmas

    8 Jolly SOJ  Elves broke the fartsack on a very crisp morning at Timberwolf!

    COP-

    20 WWII OYO

    SSH X 15

    Copperhead Squats x 15

    DQ X 15

    Helicopters x 10

    The Thang

    Ladder Boyaah Merkins

    -Partner up, 1 Boyahh Merkin, partner elbow planks while other partner does a Burpee and jumps over the planking partner and goes in to an elbow plank for the other partner to do a Burpee and then jump over the planker,  then sprint across field.  Increase all the way to 7 Booyah Merkins to completion.

    11s

    Exercise 1 – WWII Situps

    Exercise 2 – Jump Squats

    Running Distance – Across Football Field

    Plank

    Lunge

    Lunge half of the track

    Mosey to side of school

    Quad Check – 2 Groups of 4

    Exercise 1 – Balls to the wall

    Exercise 2 – WWII Sit Ups

    Exercise 3 –  Monkey Humpers

    Exercise 4 – Run across Parking lot, run backwards back to group

    Al Gore

    20 WWIIs – OYO

    Mosey to front of school

    Dips – 3 sets of 10 in cadence

    Mosey to flag

    Merkin Ring of Fire

    Burpee Ring of Fire

    COT – Numberama, Namerama, YHC took us out.

    Announcements – Q sheet is up for 2018

    NMS-

    YHC was excited to take the Q on his 100 post for 2018 but wasn’t quite sure on what the weinke should consist of.  With a little help from the M, it was suggested to pull out the BB from my first post and duplicate that.  Well come to find out it the month of May had just begun along with the monthly challenge of WWII situps.  So a tip of the hat goes to Gumbo for the inspiration on the WWII onslaught for the day.  Rosie, jokingly, did mentioned that Gumbo also dropped out of the WWII challenge a few days later, might need big data help to confirm. Everyone killed the 11s, with Honeymoon and Rosie lapping the field, awesome work on those gents!  YHC is also happy to announce that Mr. Roper will be stepping up to Q a hot potato Q with Wilson on Jan 6th, looking forward to that one, make sure you guys get out there for it.  As chatter was happening after close of COP, it was mentioned that no one posted at Twin team last Friday, but Mr. Roper did confirm that he and Jenny Craig were there with some “other guy” named George.  When asked what they named the FNG, Roper corrected us, and said he had no clue, he just called the guy George because he didn’t know his name, but he had posted before.  So George, if you are reading this, well done last Friday, come back so we know who you are!

    Lastly, with this being my 100th post in 2017, I just wanted to say thank you to each and everyone of you for pushing me to limits I didn’t know were possible.  I am a better man today for the friendships, support, and challenges that F3 has brought to my life, and for that i am grateful.  Have a great Christmas and Ill see you boys in the gloom!

    Marmaduke

     

     

     

     

     

     

  • Old Glory…the Easy Way

    18 pax showed this morning for a crisp start to the shortest day of the year.  Looking back, Winter Solstice would have been a good theme for a workout, but Lab Rat generally leaves the themes to people better at it than himself.  Instead, we dusted off Old Glory…of some form or fashion.  Here is what we did:

    1 mile run

    20 minutes of Old Glory:

    • corner 1: 20 merkins
    • corner 2: 20 squats
    • corner 3: 20 burpees….wait this is Richmond Proper, make that 10 burpees
    • corner 4: 20 ww2 situps

    1 mile run

    Mary- American hammers, crab cakes, Alabama prom dates, Freddy Mercury

    Ring of Fire, Rosie Style

    NMS

    In preparation for my first time actually Q’ing an Old Glory, I did my homework.  I searched first in the Exicon, and to my surprise it was not there.  I did not search “The Old Glory”, “Ye Old Glory”, nor did I search “Glory Hole” (thanks, Saab).  I was taken aback not seeing this in the exicon, but no big deal, I looked under back blasts and found 2 versions:  one that called for 10 pullups from Charlotte and the other calling for 20 burpees from DaVille.  Imagine my surprise when the dissension commenced about doing too many burpees?  The claim was 10 was traditional….ok, fine….audible to 10.  I guess Fudd didn’t get the audible and was passed a few times while continuing on with the original number.  I don’t think that this going to count as an official Old Glory for the spreadsheet anyways, since there was some discrepancy of the size of the soccer courts, or tennis fields we were on.  Consider it a warm up for the next time.

    As seems to be tradition for a Lab Rat Q, much ball busting was to be had at my expense.  Even MARV jumped in this time, besting the usual suspects by his pointing out that I had truly screwed the pooch on the proper sports terminologies.  Well played, sir.  I told BT that’s how you know you have made it in F3, when MARV is willing to publicly humiliate you.

    Last but not least, our very own TYA has  once again podiumed, winning 3rd place in his most recent race for the 50-59 women’s division!  We are all so….um….disturbed that you keep doing that.

    Apology of the Week goes out to Spit for me caving in to the peer pressure and not making the downtown clan do the proper 20 burpees, as is the DaVille way.  (It was his BB that I referenced).  Maybe Old Glory should be standardized in print somewhere?!?

    Lab Rat apologizes…

  • The Other Workout

    With much hype in RVA about a milestone birthday Q happening north of the river, seven PAX stayed SOJ to see what would transpire.

    COP:

    • SSH x 29
    • Merkins x 12
    • LBC’s x 20
    • Imperial Walkers x 29
    • Copperhead Squats x 12
    • Helicopters x 10 (planned for 20 – audible to 10)

    Lazy Dora:

    • 100 Merkins – partner 1 completes merkins, partner 2 holds elbow plank – switch every 10
    • 200 LBC’s – partner 1 completes LBC’s, partner 2 holds 6 inches – switch every 20
    • 300 Squats – partner 1 completes squats, partner 2 holds invisible squat – switch every 30

    Mosey to basketball courts and line up on baseline – perform exercise 1 across the width of the court, stopping at the near foul line, mid-court, and far foul line for exercise 2.

    • Round 1: Bear Crawls and 5 Merkins
    • Round 2: Lunges and 5 Squats
    • Round 3: Crab Walk and 5 2-count Freddie Mercury’s
    • Round 4: Alligator Walk and 5 Carolina Drydock’s

    Mosey to the hill beside the tennis courts

    Modified Triple Check:

    1 person at the top of the hill completing Donkey Kicks, 1 person at the bottom of the hill doing WWII situps, third person bear crawls up/down the hill and switching every ascent or descent.

    Mosey back to the parking lot for 5 Minutes of Mary

    • LBC’s x 20 IC
    • 10 Merkins OYO
    • Freddie Mercuries x 20 IC
    • 10 Werkins OYO
    • Dying Cockroach x 10 IC
    • 10 Diamond Merkins OYO
    • Hello Dollies x 10 IC
    • 5 Burpees OYO

    NMS – the PAX didn’t realize it, but they were in store for a birthday Q as well. YHC threw some 29 counts and 12/20 counts in the COP, but didn’t inform the PAX until the end that they were helping celebrate my 29th.

    YHC was working through some knee pain after Marmaduke’s NoToll beast yesterday, so I lined up a ground and pound workout with not much running other than mosey’s between workouts. Lots of groaning and mumblechatter during Lazy Dora and the crawls on the basketball courts – which YHC takes as a compliment! The Lazy Dora with the “resting” partner doing a static hold of the same muscle group was really tough…I think that will definitely make a comeback in the future.

    It was nice to meet Roscoe and Beaker, hope to see them around other AO’s in the coming year.

    Thanks for letting me lead this morning gentleman! Here is looking forward to one more year of #doublehate and another decade of #hate!!!

    Announcements:

    • HDHH tonight @ the Answer – 5ish
    • Marmaduke has the Q tomorrow at Timberwolf for his 100th post of 2017 (starting in May) #respect

     

    – Why walk when you can Wheelbarrow?

  • Uninformed Consent

    6 men chose to brave the early morning and then chose to come and throw around some weights. Here is what they chose to do

    Old Glory

    Run one mile

    timer was set for 20 minutes

    run half of the parking lot loop after each set

    1st set KB Swings x 20

    2nd set Snatch x10 each arm

    3rd set Goblet Squats x 20

    4th set KB Burpees x 10

    Run a mile

    Mosey back to the flag for some Mary to eat the time

    2 rounds of Boat/canoe

    1 Round to see who could hold the KB out at arms length the longest

    Numberama

    Namearama

    Helix took us out

    Announcements

    HDHH at The Answer and HoneyDo’s End Of Hate birthday

    NMS

    YHC came prepared with 3 possible workouts this morning thinking to give the PAX a choice, this is the one that they chose.

    Grumbling was heard about what we were doing and a legal discussion ensued about who has the blame when there is an uninformed choice. Hopefully one of the F3RVA lawyers will be able to clear this up for us.

    No Idea has discovered that Helix uses grant money that he gets to make 2 clones of himself that he hides in various places at the AO. Either that or he lapped us 3 times.

    During Mary the PAX tried to take Boat/Canoe away from Chewy by having them done on the first round. Undeterred, Chewy did them in the second round and somehow made them worse.

    Great job was done by all

    Thanks for letting me lead

     

     

  • The 3rd 500

    20 strong (including 1 FNG) posted to an unusually warm last day of fall.  55 degrees and clear made several PAX throw off their long sleeve shirts and off we went for:

    COP – 40 SSH, 40 Merkins, 20 LBCs, 10 Imperial Walkers, 10 Don Qs, & Arm Circles thrown in for Flashdance NOT being LIFO.

    Head to Amphitheater:  5 Box Jumps up each step up to 8 Steps.  5 Derkins heading back down. Mosey over towards Rugby road.

    3rd 500 –  Partner up for a total of 500 Flutterkicks.  1 partner runs up to circle, does 3 burpees then back and switches.   Then mosey off to Rusty Cage.    Stay with Partner – 40 Pullups and 40 Jerkins.  Head back to COP circle for:

    40 Burpees

    Finish up with some Mary: Box Cutters, LBCs, Alabama Prom Dates, Hello Dollies, Rosalitas.  Head back to the flag.

    NMS – Great to see 20 out to play on YHCs End of Hate Q.  We even had a Gumbo sighting during the week north of the James.  Maybe we’ll see him again NOJ in 3 years when EF Hutton does his End of Hate Q.  TYA even posted.  Most of the PAX had an idea we’d be doing 40 of most of the exercises.  The 40 Box Jumps got the blood flowing.  YHC wanted to save 40 Burpees until the end.

    During the 3rd 500 we had visitors join us briefly all with Offshore Lightup Laces.  They then proceeded to rip off the remainder of YHC’s Q by heading to the Rusty Cage after we left.  Not sure if they took on the 40 Burpees like we did.

    Good to have Wojo back in the Gloom.  He refused any help during the Pullups and insisted on good form.  He may be quiet but YHC is pretty sure there is a Form Nazi just waiting to breakout, just do lunges around him.

    Welcome Pick2.  He “overheard” some people at Panera yesterday talking about F3.  YHC assumes that person was Lab Rat.  As another fellow PAX member who just posted without anyone bringing them YHC knows that is not easy.  Hope to see you back in the Gloom soon.  Also it is great to see Bootleg staying behind and watching for the 6 when not long ago you were in that position.  A testament to the work you’ve been putting in, Aye!

    Bodos continues to post regularly now and is quietly angling for a new name.  Maybe we can recycle Blue Balls…

    Announcements – HDHH today at The Answer.  New Years day at Hoedown is at 7:00, bring a FNG.

  • Bleeder, leave me alone

    8 studs emerged from the fartsack on this fine December morning.

    The Thang:

    Up the hills to Three Chopt, right on 3 Chopt, left off Grove, right on Oak, six milers take a loop in Hillcrest, return to the lake.

    NMM:

    No Big Blue in the parking lot this morning.  Weird to see, but good job laying off the knee for a day (I do know that you were at a bootcamp, but that is better than a full out run).  No Saab today either.  I kept looking across the lake to see when he would emerge, but alas, another regular not in the gloom this morning.

    Sippy and Splinter ran together for the most part today.  The caught me coming down the hill back to the lack.  They got ahead and I was trying to keep them in striking distance, which I was semi successful at, when they took a right hand turn up a steep hill.  Since they were now in the lead, they decided to tackle on last hill to finish up their run.  Awesome job guys….just another benefit of running with others,

    Bleeder is now completely in my head.  For the past month or so, he has been tracking me down on these Spider runs on a regular basis.  Going up the first hill, I was almost certain he was going to catch me, but he didn’t.  I saw him after the turnaround, and had a good lead, but still did not feel safe.  The whole way back, especially going down the last hill, I was completely paranoid that he was going to suddenly sneak up and pass me at the last minute.  I survived today, but appreciated the motivation that his months worth of work has given me.

    Announcements

    HDHH and birthday bash tomorrow, I think. I know that HDHH is at The Answer brew pub.  Come one, come all, we can no longer Hate honeyed.