Category: Richmond, VA

  • Solanum Tuberosum

    Five warriors showed up ready to dominate.  There was no lingering tryptophan hangover for these men.  According to legend it went a little something like this for the Monday Funday Hot Potato Q.

    Sippy – COP

    IC X 10 – Helicopter, Imperial Walker, Merkin, Don Quiote

    IC X 15 – Arm Circles Forward, Arm Circles Backward

    5 Burpees OYO

    Mosey down the bottom of the Valley of Doubt, to a quaint little platform with sounds of running water.

    Swirly – 3 Rounds.  Each round had a 15, 10, 5

    Round 1: Derkins, step ups, dips

    Round 2: Incline merkin, dips, squats

    Round 3: Dips, situps, merkins

    Mosey up hill to shelter.

    Hardywood – Pollo Peckerfest (also this would be a great FNG name)

    Round 1: 20 chicken peckers, 15 box jumps, 10 merkins

    Round 2: 15 chicken peckers, 10 box jumps, 5 merkins

    Round 3: 10chicken peckers, 10 box jumps, 10 merkins

    Round 4: 15 chicken peckers, 15 box jumps, 15 merkins

    Bootleg – No Squatty Potty For You

    At each light post complete 20 LBC (the total was some where around seven thousand) to the half way point then 10 Lt. Dan to complete the circle of light posts in the parking lot.  After everyone’s hamstrings shot off, we called it a morning.

    Bleeder – Mosey back to flag.

    Ring of Fire

    Namerama, numberama, Bleeder led us out.

    News: Swirly was given the following explicit instructions; “Be careful, be safe and enjoy his 100K this weekend.  Also, if you don’t win then go ahead and get a membership to Victory Lady Fitness.”  Please wish him luck this week as he and TYA are running a 100K race this weekend.  They’ve put in the miles, now it’s just time to breathe and glide.

    HDHH at Almost Marv’s House – TYA and Marv are doing their best Fixer Upper impersonation and renovated a house together.  Amzaingly they are still together despite what the tabloids say.  To celebrate the completion of the house, love eternal and their new line of bro specific home decor at Target, the November HDHH will be at 705 Baldwin Road, RVA 23229.  The only way to get the blessing from Marv’s M for this to even happen is to have a waiver signed by everyone in the house that they will not subject their plumbing to an upper decker or dry dock.  Everything else is fair game.

    Moleskin: Way to push fellas!  Outstanding effort today.

  • Bear Creek Race

    Bear Creek Race

    These are the participants I have:

    Wedding Singer

    Oyster

    EF Hutton

    Lab Rat

    Shakedown

    Anybody else?

     

    Anybody looking to carpool?  I am coming from Mechanicsville.  If you can convince me it’s on the way, I’ll pick you up.  Anybody bringing food?  Since it looks like a smaller group, I doubt a full blown camp site is in order, but if folks will hang out we can do something.

  • Various Ways to Use a Leaf Blower

    Twelve Tuckahoegans fought off the frost for a hot potato between Splinter and Fudd.  No one signed up for the Q so YHC took it first and Fudd took us home.  Mosey to the sea of tranquility for COP.  The rest of it went something like this:

    COP – All IC
    27x SSH
    11x Burpees
    27x MCs
    11x DQs
    11x Knee Jumps

    The Thang
    Stay on the blacktop ocean for 11s.  Start at one end of the blacktop and perform 10 merkins.  Run to the other end and complete 1 jump squat.  Back to the other end for 9 merkins, etc until 1-10.  Plank-o-rama when complete.

    Mosey to the main parking lot for clockwork merkins.  27 merkins on the bernie sanders hill in each of 4 clock directions.  Start at 12, then 3, 6 and 9.  Mix in 11 reps of various leg exercises between merkin sets.  Lt Dans, Squats, Ball Jumpers, Squats.  Various Al Gore positions after leg exercises.

    Toss the ball to Fudd for the remainder.  Mosey to the front of the school for tunnel of love.  Partner up and face each other Al Gore style while the pax bear crawls through the tunnel.  Start at the sidewalk and work our way to the school sign.  Audible nixed the repeat back to the sidewalk.  Listen to Honey Do count while Fudd collects his sippy cup.

    Slide down the hill to the LED lit parking lot for three rounds of polar bears and bus loop tracers.  Polar bear from one oend of hte parking lot to the stop sign followed by a loop around the drop off loop.  More Al Gores to finish.

    Slip on over to the flag for a little mary.  Fudd kept the 27 theme going with 27x flutter kicks, LBCs and box cutters.  YHC took us out.

    Moleskin
    Everyone was lively with post turkey day chatter today.  Two Can only gained 1 pound over the weekend and is down to his fighting weight.  Some of the PAX was eager to learn of Fudd’s famous Bridge of Hate.  Two Can is now ready.

    Love Seat procured a new backpack leaf blower before Thanksgiving and didn’t take it off the entire weekend.  Various uses include cooling off an over cooked turkey and revving it up to clean off plates post feast.  A man and his power toys are hard to split.

    The tunnel of love was the longest single span YHC has endured staring deep into Fudd’s eyes.  Holding hands while in Al Gore position only lasted a split second.

    No one figured out the significance of 27 and 11 until the very end.  Fudd was confused but still stuck with the theme.  11/27 is YHCs daughter’s b-day so a tribute felt appropriate.

    Announcements
    – Ample opportunities to lead Hoedown.  Ping me if you want to lead and I’ll get you setup.  It’s free to lead just as it’s free to participate.  Sounds like Slurpee and Kubota may be coming soon
    – Party at TYAs house on Baldwin on Wednesday.  See TYAs post

    Always fun gentlemen.

    Splinter out

  • Post Holiday Run

    Sunday morning came with a cool morning breeze and a few post holiday miles for YHC.  After coming back from a couple days at the in-laws late Saturday it was good to get out and get a few miles in.   The route was Urban Farmhouse to Tomahawk Creek Middle, aka Timberwolf, and back.  Not quite 6 but neither of us were up for pushing the envelope on speed or distance.  Thanks to Honeymoon for meeting me out there, it was a much appreciated fellowship run and coffeeteria.

    HDHH Wednesday at Lally Construction newest complete project – See preblast

     

  • Quiet morning on the trails

    3 stalwarts posted for a Sunday morning run.

    The Thang:  Buttermilk to T. Pottersfield to North Bank and back to Pump House

    NMM:

    Shakedown and Hardywood took the lead today.  TYA was pseudo tapering so took it slow and easy on the trails today.  Nice and quiet out there on the trails today.  Weather was awesome, high 40’s by the end and YHC was shedding layers.  Good 2nd F with Hardywood at Crossroads post workout.  Great to catch up with a great guy.

    TYA OUT

    Happy hour Weds at 705 Baldwin Road

  • Quarter Mile Repeats every Five

    Six of the faithful posted on a chilly late-fall morning at GridIron, one of whom hails from Charlotte and the other of whom hails from Durham. Johnsonville took the Q, and this is what went down, more or less:

    Warmup with 50 ssh, 25 imperial walkers, 25 don quiotes.

    Mosey to the track. do 12 hillbillies, 12 merkins, arm circles, and 10 burpees.

    Do 1 quarter-mile repeat then and another every five minutes. There should have been 10 or so quarter-mile repeats in there. If an exercise was interrupted, we paused it for the repeat and picked it back up after.

    After that, and during the pauses between intervals, there were too many exercises for YHC to remember details. After the first repeat, we moved down to the lower field; did dips; ran around the lower field and surrounds ending at the front of the school; did wall thrusts; ran to Pouncey Tract Rd and to the south side of the shcool; did elevens with merkins and bunny hops; took a break in the middle to run back to the tennis courts; completed elevens; ran a loop around back; did a COP in the back tarmac with Makhtar N’Diaye’s and some other things; ran around to the end of the pillars; did a COP with 99 LBC and Alabama prom dates; ran to Pouncey Tract Rd and back to corner of school; did COP flutter kicks, 10 burpees, and plank walks right, Ran back to VSF and did plak walks left.

    It was great to have Disney and Porterhouse join us from Charlotte and Durham respectively. Disney was on the team that launched F3RVA over 3 years ago. Porterhouse is a fleet footed guy in town to visit in-laws and joined White Deer and I for a Thanksgiving morning kettlebell workout.

    It was also good to have ByProduct and DK back out after a hiatus from GridIron.

    Thank you for giving me the opportunity to lead! Jville

  • And then, the sprinklers turned on…

    A stalwart 15 men defrosted the windshields and gathered in a parking lot of Lab Rat’s boyhood hometown for a guest Q opportunity.  The Q having checked the F3 RVA doppler radar realized it was going to be 70 and sunny.  F3 Florence checked a different weather app, and it was going to blizzard.  Regardless, a workout had to be done, so away we go:

    COP- All IC:  SSH, Imperial walkers, Don Quixote (windmills), hand release merkins, arm circles

    THANG-

    Lindsays- around the tennis courts, stopping at each corner, performing merkins and WW2 Situps (big boy situps). Corner 1: 10 and 30 reps.  Corner 2 15 and 25, corner 3 20 and 20, corner 4, 25 and 15, corner 5 30 and 10.

    The Beast- mosey to football field, complete 6 reps of exercise at the 25 yard line, 50, and 25.  Touch the other endzone and come back, performing exercises again on the way home.  Repeato six times.  Merkins, jump squats, Freddie mercury’s, American Hammer, Lt. Dan’s, and of course, burpees.

    Chicken peckers + Honeymoon suite.

    BOM + Pledge of Allegiance.

    NMS-

    YHC has really enjoyed his time with the F3 Florence guys whenever he comes home and tries to post every time he is in the area.  They treat him like one of their own….meaning they verbally abuse him at every opportunity.  It brings to mind a pamphlet he saw when pledging a fraternity at good old Francis Marion University.  On the cover, it read “there are two types of hazing, physical and mental”.  Below that in pen, someone had written “which would you prefer?”

    At times, this rowdy group was so focused on making fun of the Q and impressive mumblechatter that the Q had a hard time keeping up with what the count was on cadence.  Of course, Ginger led the charge on this front, but that didnt stop others from joining in as well.  Stand out comment had to be Nurse Jackie making fun of my “northern” residence.  The beauty of this is that he did it with a Hispanic accent.

    The highlight of the morning had to be when in the middle of The Beast out on the gridiron when the sprinklers came on.  No going back, we got in a little extra fun by dodging thru.  The good news was the ground water was much warmer than the actual ground.

    Lab Rat is known for his verbal antics in the RVA, but he is just a squire among knights when posting to F3 Florence!  It was truly an honor to lead such a fine group of men.  Thanks for the opportunity, and for all the laughs.  YHC looks forward to the next time he can view the sun rise with this group!

    Apology of the week goes out to the grounds keeper of the football field.  Sorry about the mess!  Just consider your field extra aerated.

     

    Lab Rat apologizes…

  • You’ll Wish You Eloped

    19 warriors rose to greet the dawn of a new day.  According to legend, it went a little something like this.

    COP:  IC X 20 SSH, IW, LBC, FM, X 15 merkin

    Fantastic Fours:  Start at the top of the Valley of Doubt behind the amphitheater.

    • Round 1: Run down and up the other side to the service road (corner 1) to complete 20 merkins, then run back to start.
    • Round 2:  Run to corner 1 for 20 merkins, run up hill to gate and complete 20 jump squats.  Back to corner one for 20 merkins, back to start.
    • Round 3:  Corner 1, corner 2, run to fountain (corner 3) and complete 20 WWII strict sit up (hands touch ground behind head and then all the way over to touch your toes.  Back to corner 2, corner 1 and run back to start.
    • Round 4: Corner 1, corner 2, corner 3, run towards starting area and complete 20 burpees.  Run back to corner 3, corner 2, corner 1, back to start.

    Elevens:  Partner up and complete a round of exercises where the total QTY equals 11.  Exercises are pull ups and T-merkins. Start with 10 pull ups and 1 T merkin.  Then 9 pull ups and 2 T merkins.  You get the idea.

    Mosey to amphitheatre.

    Chicken Pecker Lite: IC X 10

    Death By Box Jumps: Start on step 1 and complete 1 box jump.  Go up to step 2 and complete 2 box jumps.  Proceed on up until you get to the 18th step.

    Mosey back to flag.

    Numberama, namerama and the great Viral lead us out.

    News:  Breaking bread is this Sunday from 5-7.  See YHC if you are interested.

    Merkin Count: 225

    Moleskin: Great job gents and welcome Igor. This was a  big effort and a new take on a couple of favorites. Leading Dogpile is a real privilege and my appreciation runs deep for the Pax who abide by the prescripted workout. YHC will beg for preemptive request forgiveness to Circle K’s M who had a big day of him painting lined up.  3rd F at ETs was a blast as always.

     

     

  • Black Friday Shopping

    Cold weather, holiday travels, post Thanksgiving festivity fallout, and Turkey Trot recovery kept many away….except for six intrepid runners.

    The Routes

    • 4s/5s – Route going to Carytown and Grove/Libbie to check out the shopping deals.
    • 6s – Tour de Grove/Libbie, the Shops at Patterson, and a loop around Willow Lawn to find all the great deals.

    NMS:

    A lot of running as a pack today with great conversation.  YHC decided it was a day for Pax coffee and fellowship, so I drove down to Starbucks with the intent of making it back before the 6s got back.  Hardywood was standing with coffee mug in hand despite not knowing about the coffee run.

    Good conversation with the Pax as we drank a box of coffee and talked about everything and nothing.  With this crew, the conversation easily covers all basis with breadth and depth. Beyond a good workout, the fellowship with this fine group is what keeps me coming back; pushing myself beyond the physical pursuits.  Something to be thankful for year round, but particularly around these introspective holidays.

    I hope the entire Pax have a safe and fun holiday weekend with friends and family.

    Always Be Tapering,

    Lockjaw

  • Attention Black Friday shoppers…Beast Special at The Creek

    8 faithful awoke from their Turkey comas and post at The Creek for a Black Friday special. The shovel flag was planted and the PAX got to work.

    This is how it when down

    Mosey one loop around the church

    COP (All IC)

    • Arm Circles
    • DQ (Abe Vigoda Style)
    • Helicopters

    THANG

    The Beast – Black Friday Style

    Instructions were given to stop at each median on side for church. 3 times down and 3 times back. The PAX then headed out to pick up their Black Friday items.

    First Item at Target – Beats Headphones on sale $97
    -97 Carolina Dry Dock (16 at each median)

    Second Item at Target – XBOX One on sale $249.99
    -250 Merkins (41 at each median)
    -$40 Target card give at the register (40 SSH)

    Third Item at Kohl’s – Fitbit Blaze on sale $149.99
    -150 AL Prom Date (25 at each median)

    Forth Item at Kohl’s – DJI Drone on sale $399.99 with a $120 instant savings
    -280 LBC’s (46 at each median)

    Fifth Item at Amazon – Echo Plus on sale $199.99
    -200 American Hammers (34 at each median)

    Sixth item at Toys-R-Us – Hello Kitty Cafe on sale $2.99
    -43 Jump Squats (7 at each median)

    Mosey back to the SF for Numberama, Namerama, YHC took us out. 

    MOLESKIN

    The tradition is now in place for The Creek to host the ultimate Beast workout on every black Friday.  The PAX crushed YHC themed workout today with enthusiasm..

    For the first ever the 2.0’s outnumbered the adults (5 2.0’s and 3 adults). It is truly a honor to have these kids join us every week. Not all of 2.0’s wanted all the items on the list. BB commented halfway through the merkins, she didn’t wait a XBOX One anymore

    Welcome to Indy! Silently you crush your first workout.

    The sweat on YHC back was so much that is left a imprint on the asphalt (picture below)

    image1.jpeg

    YHC is thankful this year for F3RVA. Through the support of all his F3 brother, YHC was able complete things he couldn’t have imagine!

    SPIT ON THAT!!