Category: Richmond, VA

  • One more time around NY

    Two posted once more in the bright lights of sin city.  Here’s how it went down:

    • Warmup COP in front of Statue of Liberty at NYNY: SSH, hillbillies, imperial walkers, merkins
    • Mosey to steps by bridge from NYNY to Excalibur for Dora 1,2, 3: inclined 100 merkins, 200 lbc, 300 squats while partner runs up and down bridge steps
    • Mosey to area in front of Excalibur for 11s: box jumps and dips
    • Mosey to turf area in front of Tropicana for triangle of pain: lunge to corner one for 20 WWII sit-ups, bear crawl to second corner for 10 merkins, side lunge to corner 3 for 15 Carolina dry docks, repeato x3 and increase each exercise by 5 on ea. rotation
    • Mosey back to NYNY for mary

    NMM: This was another great motivator not to stay out too late, and we were supposed to be accompanied by two F3 brothers YHC met on a run yesterday morning.  They failed to show at the appointed time, so Canuck and YHC took on the workout together.  Always good to run into Canuck at these things and keep the fart sack at bay.

    Keep all of those seeking employment or getting tough job news in your prayers.

    Stay Classy,

    Toga

  • Tire Flippin Fun

    The gloom of SOT brought 5 gritty F3 veterans out to get better and stronger on a beautiful 50 degree morning.  YHC showed up a little early to “make sure the track was still there.”

    THANG

    Slow mosey 1 lap around the track and stop at the paved shot put area.  Warm up with SSH, DQ, Copperhead Squat, Arm Circles, and Freddie Mercuries.

    Tire Flippin’ Fun

    2 men on the tractor tire, flip up to 8 times.  Other 3 do box cutters, hand release merkins and squats.  Rotate 1 man at a time after set # of flips completed.  2 rounds

    More Tire Flippin’ Fun

    Mosey to the track entrance where there were stacks of smaller truck tires.  Everyone grab their own, flip it to the track.  Pause for Mary, LBC, Heels to Heaven (Homer to Marge for Honeymoon in NC).  Flip your tire back to the starting point and return it to it’s home.

    Up to the tennis courts.  Partner up.  P1 Bear crawl to net and back, P2 burpees.  P1 Lunge to net and back, P2 Dollies; P1 Crab Walk to net and back, P2 Monkey Humpers.  2 rounds of each.

    Down to the hill beside the courts – Triple Nickel.  Run backwards up the hill, 5 Moses Malones forward down the hill, 5 merkins.  Repeat 3x

    Ring of Fire – Hold Al Gore, 5 shoulder presses w/ tire, Round 2 10 presses.

    One Lap around the track to close it out.

    Announcements –

    Golf – Wilson 5/19

    RiverRun AO change – Rosie, more info to come soon

    MOLESKIN

    When Wilson and Honeymoon pulled up in the ‘Vette, YHC was coming back from the track.  After catching YHC checking out the track and the initial lap the PAX may have assumed a run heavy workout.  Not so, although my legs feel like it was.  YHC needed to make sure the tires were still around and accessible to make sure everything would work according to plan.  Glad I had Carmen San Diego flipping the tractor tire with me, seems we may have found his F3 super power.  McRib and Honeymoon, 2 SOT tire flipping virgins were surprised by the weight on their first round but quickly regrouped and modified as needed (Honeymoon reciting the disclaimer to the hecklers).

    Wilson’s 4th F was in full effect all over the AO today, maybe the weight of the tires pushed it out but maybe it’s time to try some probiotics, mix in a yogurt every now and then?

    I hope the PAX enjoyed the curveball, WDog has sandbags but SOT has the Tractor Tire and now many smaller tires that can be put to good use.  Carmen reminded us that a tire, when placed on its side, rolls  and makes movement easier than flipping…maybe next time.

    Well done today gentlemen.  Until next time.

  • Third F opportunity: Breaking Bread 3/26

    Pax, I need a few volunteers to assist in serving a meal this Sunday 5:30 pm to 7 or so.  The meal will be cooked in advance, so it should be a fairly easy couple hours.  We are expected to serve the guests, then sit and have dinner with them.  I am hoping for 5 volunteers, please respond in the comments below if you are IN.  Family members over the age of 10 are welcome to join as well.

     

    Details:  BREAKING BREAD GUIDELINES: MEDICAL RESPITE
    Thank you for assisting The Daily Planet in serving a hot, nutritious meal to the patients staying at our Medical Respite Program. Those using the program are there to recover after being released from the hospital due to medical illness or injury. Below you will find information you’ll need as a volunteer and some basic guidelines for preparing and serving food for the residents staying at the Medical Respite Program.
    The program is located at 180 Belt Boulevard (23234) in Richmond’s Southside. The location is half way between Midlothian Turnpike and Hull Street beside a Wendy’s. Please go to main entrance of the brick building and ring the doorbell on the left. Let the person at the front desk know you are there to serve a meal at Medical Respite.
    Dinner is served 7 days a week. The program can accommodate up to 20 people; however the program is not always at capacity. If you want an exact count, please contact the staff at Medical Respite at least two days before your serving date. 292.3030.
    Many of the patients at Medical Respite suffer from diabetes so having meals served at a consistent time is needed. We ask that groups serve lunch at 12:30 and dinner at 5:30 pm (preferred), but no later than 6 pm.
    You will need at least 4 people to serve, and no more than 10 due to space limitations.
    You will need to purchase food, prepare it, and then bring it to the program and serve it to the residents. There is a full kitchen at Medical Respite, so food can be prepared before or on site. If you choose to prepare on site, please plan on arriving by 5:15 pm. Menu Examples– main entrée, side dish (vegetable), bread and a small dessert. We do have some residents with dietary restrictions. These individuals know their limitations and have alternatives on site when needed. Please limit helpings to 2 per person.
    There is a parking lot for you to use at the location. Please stay in groups as the neighborhood does have some crime issues. Coming from the parking lot in back, walk to side of building. You will see a set of stairs going up to 2nd floor. Please take these stairs up to landing and then ring the buzzer.
    You do not need to bring pots and pans, serving spoons, plates, cups, utensils or napkins, as they are available on site. You can bring lemonade or iced tea. You are encouraged to bring enough food for yourselves and eat with the residents. Feel free to stay and visit or bring things to have an activity such as Bingo or an UNO Tournament with the residents until 7:30 p.m.
    No cameras are allowed. We try to protect the privacy of our residents at all times.
    We encourage youth groups to be involved with the programs at Daily Planet. An adult must accompany them at all times. We do not recommend children under the age of 10 participate. Although the program is a safe environment, we cannot always control what our residents may say. Some of the residents are dealing with mental health issues and this is a consideration for parents if they are bringing young children. We would not want to expose them to inappropriate language or behavior.
    If you need to contact us, please call the appropriate number depending on the time of your call:
    Monday – Friday call Susan Sekerke, the Breaking Bread Coordinator, at 804.783.2505 ext. 241 between 9:00 a.m. and 3:30 p.m. After 3:30 on weekdays or on weekends call 292.3030 and ask to speak to a staff person.
    Inclement Weather: Mother Nature may deliver ice and snow to the area or cause power outages. If you find that your group cannot prepare and deliver meals at the scheduled time, please call 292.3030 and let them know as far in advance as possible.

  • ABB – Not This Time

    15 stalwarts and 1 FNG showed up at NoToll expecting a Swirly style beatdown but got Rosie instead.   YHC stepped in to lead the PAX in some old school fun with Swirly placed on the temporary DL.

    THANG

    Mosey to the  parking lot for warmup.   25xSSH, 15xIW, 15xHillbillies (w/ hop), 15x hand release merkins,  25xFlutterKicks

    Mosey to the first field for Dora, Partner up for 100 merkins, 200 LBC, 300 squats. P2 runs the length of the field  Plankarama

    Mosey to the other, non-brown water, soccer field for The Beast.  Round 1 Q’s Choice, PAX pick after first round

    • Round 1 – Burpees
    • Round 2 – Burpees (Wilson)
    • Round 3 – Merkins (Flatline)
    • Round 4 – Merkins (Flipper)
    • Round 5 – Box Cutters (DK)
    • Round 6 – Burpees (Jville)

    Mosey back to the flag, numberama, namearama and YHC took us out.

    Announcements

    See Wilson for golf tournament info.  May 19 Good times will be had by all while raising money for a good cause.

    Starting April 3, RiverRun will effectively become a Monday run again.  A new bootcamp will start on Fridays at Bettie Weaver.  Names for the new AO are under advisement – The Swamp RVA, Twin Team, Trojan Wars

    Moleskin

    YHC offered to take the Q for Swirly, knowing it was likely the Dr. was to sideline him for a little while.  The man is a machine but sometimes even machines need some time to be repaired, get better soon.  Those showing up hoping for less running for a Swirly Q were sorely disappointed as YHC took the PAX up and down the fields, the long way.

    Not sure what Honeymoon saw across the circle during the hand release merkins but he compared it to a spider humping a monkey, or something like that.  Whatever it was it caused YHC to lose count while the PAX within earshot struggled to complete the merkins.  I’ll leave out the name of the offending PAX member as I am not 100% sure who it was.

    Wilson’s attempt at an All Burpee Beast was thwarted by Flatline, much to the appreciation of the rest of the PAX.  The selection of Jville for the last round was purposeful with YHC knowing he would choose burpees.  Some of us are predictable in certain situations and that can be a good thing.  Thanks for not letting the Q down Jville, YHC didn’t want to be the one to break the news to everyone that another round of burpees was in order.

    Golddigger and Sabotage showed up, each for their second post, and crushed it.  Welcome to “Ball Boy”  YHC reconsidered the name after not being completely satisfied with the name selected.

    I am never surprised but always impressed by the effort everyone puts in each morning.  Great work today, a pleasure to lead such an excellent group of men.

  • Working on the downhills

    9 Pax  including one virgin Spider Runner gathered for some hill repeats on a warmish March morning.

    Route:  Nice and easy lap around the lake, followed by gathering at the bottom of Towana Rd.  Run up to the intersection of Campus Dr. and back down in repeat. The Pax was instructed to focus on running the downhills at good speed, but resting as much as possible on the ups.  Return to the start.

    COT-YHC took us out.

    NM:

    Strong running today, gents.  We were missing a few of the regulars (Swirly who is in an air cast?!) and TYA who headed up to DaVille this morining.  But it was nice to see Wedding Singer, who has been working on his running lately, come out for the first time.  Be assured, Singer, this was not a typical Spider run.  Saab as usual crushed the hills, and Splinter made good use of his long strides on the steeper portions of the route.  The downhills presented a good challenge and a good quad-thrashing for all, including YHC.

    This is a good type of workout to work in regularly as we head to BRR training season–it will help us be strong on the downhill parts of the course.

  • Happy B-Day DaVille

    22 men, including 2 FNGs, entered the gloom this morning for a Birthday celebration for the DaVille AO.  This is what happened:

    Mosey to center of parking lot (approximately 15-20 yards) for COP.  Exercises included SSH x 1 (for THE Carpenter), Invisible Jumpropes x 26 (for the most PAX at DaVille), Merkins x 10.

    Mosey to BBALL courts for Suicides.  Regular, Reverse, Burpee Suicides.

    Mosey to hill behind baseball field for Bear Crawl ladder.  Bear Crawl from road up hill, touch outfield fence, run back down hill and perform 1 merkin.  Repeat until perform 5 merkins.

    Mosey to elementary school bus loop for Dora 1, 2, 3.  Partner up.  One partner runs bus loop while other partner performs exercises.  As a team complete 100 merkins, 200 LBCs, 365 squats.

    Mosey to middle school track.  One lap of interval work where you mosey the corners and sprint the straights.  Merkins x 10 IC upon completion.

    Mosey to area in front of middle school.  American Hammers x 30 IC.

    Mosey back to flag for Mary.  Exercises were American Hammer x 10, Freddie Mercury x 10, Flutterkicks x 10, Alabama Prom Dates x 10.

    COT. Numberama, Namearama, YHC took us out with a prayer.

    Moleskin : Daville’s first 530am beatdown was March 22, 2016.  Over the last year, this AO and the group of men that have posted has meant more than I could ever convey in a BackBlast.  When LabRat suggested we start an AO in Mechanicsville, I was all in because YHC would only have to drive 3.5 miles.  Instead of having an AO close to YHCs house, YHC received a great group of guys that YHC call friends and brothers.  Additionally, YHC has strengthened existing friendhships and grown as a man.  This growth has translated into becoming a better father, better husband, better coworker, and better member of the community.  For this, YHC has only the PAX to THANK.  For it is the PAX that energizes YHC to go to bed earlier (sometimes), escape the fartsack, and push myself past the boundaries that YHC would normally impose upon himself. THANK YOU.  The PAX sets the example of how a man faces life’s struggles on a daily basis in a manner that is courageous, patient, and thoughtful.  THANK YOU.  The PAX reminds YHC to put himself 3rd by the way it rallies around fellow brothers in need.  THANK YOU.  The PAX is the engine that drives DaVille and all of F3 RVA.  THANK YOU.

    Welcome to Bucketmouth and Sturgeon.  Hope to see you both at future beatdowns.

    With THANKS.

    Circle K

  • Flopping all over the place

    Mosey to tennis courts for: COP Helicopters 10x, Don Quixote 10x, Arm circles, Merkins 10x, Flutterkicks 10x.

    Mosey to bottom of Hate Hill for Lindsays, Dips and step ups.

    Shifting sands. Run 20 paces up Hate Hill. Turn 180 and Lunge 10 paces downhill.  Go back and forth until you reach the top of the hill.

    ABCDs on access road (20 steps of each, cycling through until you reach the gate: Alligator crawl, Bear Crawl, Crab Walk, Duck Walk)

    Mosey to tennis courts for some balance exercises in an A:B:A:B, A:C:A:C, A:D:A:D format with half-court suicides between. In the second set, use the other leg

    A = 1 legged Merkins with a 3 sec Bird Dog hold at the top 5x keeping the same leg up for all 5.

    B = Titanics (3x) 5 second hold with knee forward and back

    C = One legged squat drawing a half-circle with other leg 5x

    D = 1 leg Good mornings with controlled arm movements.

    Mosey to the flag for a Ring of Fire.

    COT: YHC took us out.

    Naked Moleskin.

    Seeing a blank slot in the Q sheet last night before bed, YHC decided to plan to Q this morning.  We ended up doing a loop that is quite similar to last week’s excellent Singer Q, but with different exercises, with several experimental ones thrown in.

    Welcome to Cottonmouth who posted for the second time this morning.  He’s a neighbor of Hardywood and lives near the AO.  Way to push it today, brother!

    Last week YHC was introduced to some balance-exercises, and he thought to try them on the PAX as a change of pace.  Having good full body control will help with all other types of physical activity, and so there is merit in these activities.  Yet it is much easier (and more fun) to go for brute force types of exercises where we try to maximize reps.  There was a lot of groaning and flopping around today, although YHC didn’t see much of it because he was too focused on trying to stay balanced himself.  It was tough, and there are core muscles aching today that I didn’t know that I had!

    Conversation after the workout focused on school choices for our kids.  As a Pax we have made diverse school choices for our kids and it was interesting to compare notes.

  • PreBlast – 2.0 Friendly Workout at GridIron on Saturday

    Döner Kebab & The Chicken Whisperer would like to invite you and any of your 2.0’s to join us for a 2.0 Friendly workout this Saturday, March 25 @ GridIron. Bring some exercise ideas for some potential Hot Potato!

  • The Forth F during breakfast…

    Eight of the F3 RVA’s  finest brought their Kettle bells to the Gridiron on a beautiful Saturday morning.

    Even Flip phone arrived early in his own car.

    The first 30 minute thang by Night Crawler

    25 side straddle hops,25 lbcs, 20 merks, 25 Alabama prom dates
    Repeat
    Mosey to Pole smoke stadium
    25 pole smokers,25 Alabama prom dates,25 marks…Repeat
    Mosey
    Pull ups 2 sets of 10, Back to pole smoker stadium
    Two rounds of Indian run style exercises. The runner’s choice of next exercise in sets of 20
    We did burpies, monkey humpers, lbcs, merks, plie squats, Carolina dry-docks,

    Then the Q was passed to White deer

    30 yards bear crawl or crab walk.

    Mosey back to restroom area for some Kettle bell(ing) on the tarmac.
    Boat-Canoe w/ KB,Boat – Canoe Press with KB, 25 KB sitting push press, 25- Lawn mower pulls each hand.
    25 KB curb behind the head sit ups, 25 Two arm swings, 25 Push- Press each hand, 25 KB pullovers
    25 KB Pull overs to Press, 10 each arm curb plank rows, 25 KB curb Pull overs to press.

    Earthworm threw in a succession of 10 rows, 10 presses, 10 push presses, 10 snatches… rest… rinse and repeat opposite arm.
    White deer… 30 yard sprint to west side of parking lot, sprint back.

    Chum bucket then added 50+ LBC’s
    COT: Attila took us out with a heartfelt pray

    Moleskin:

    Night Crawler still having a few post Virgin Q jitters – but job well done. Now let’s see your Login and Back Blast skills.

    Earthworm and JVille were competing for Corporate sponsorship… enough said…

    While JVille was crab walking, he thought could knock down White deer while  bear crawling. That’s not going to happen!   JVille tries to make everything a competition, pick on someone your own age!

    White deer needs to pick up his game… Earthworm and Chum-Bucket both felt the need to add additional exercises at the end of the workout.  Very nice addition guys.

    Not a whole lot of Mumble Chatter until Earthworm said,  “Attila had plenty to say”

    JVille we missed you at the 4th F discussion during breakfast. We could have used your insight and words of wisdom when it came to figuring out the aging “F”emale. We all sat around the table as the elders  told their war stories and how they licked their wounds hoping to make amends. One soldier even spoke about suggesting the “4F” have a dreaded H@#%*, you guys know I can’t spell. I guess you need Lawyers skills for that discussion.

    All joking aside… The F3 gridiron breakfast crew is the “BEST”

  • Splitting Aces

    Two of the faithful rallied from the jet lag to post in the neon sunshine of Las Vegas.  After meeting at the foot of the Statue of Liberty we were off.

    Thang:

    • Mosey behind NYNY hotel fountain for warmup COP: Imperial walkers, merkins, squats, etc.
    • Mosey over bridge to walkway outside Excalibur:  Incline merkins, step-ups, other stuff
    • Mosey over bridge to faux grass area in front of Tropicana: LBC, Canuck’s buffet of pain inducing hip exercises
    • Mosey back over bridge to Excalibur: muscle-ups, decline merkins
    • Mosey over bridge back to NYNY: side shuffle around fountain and back, suicides forward and backwards back around fountain, Ted Strykers, flutter kicks

    NMM:  Always good to meet up with Canuck at work events, and Vegas offers a …. different venue for typical F3 hijinks.

    Keep Spanarkel and Canuck’s M in your prayers this week.

    Stay Classy,

    Toga