Category: Richmond, VA

  • Jane Fonda and Beach Muscles

    2 (that’s right 2!) souls braved the frozen fields of LHES to focus on hip flexors and beach muscles.  This is how it went down:

    Thang: Mosey to side of school for warmup COP.  Mosey to basketball court for the following:

    • Karaoke suicide
    • Side lunge to squat down the court, merkins and repeat back down the court
    • Mosey to curb for sideways bear crawl ascending merkin ladder, to 7
    • Back to basketball court for karaoke suicide
    • 5 minute AMRAP: 5 chin-ups, 15 dips, 10 Jane Fondas ea. side
    • Head to playground bench for single leg Freddy
    • Burpee with sideways jump to half court
    • Back to bench to get the other side of single leg Freddy
    • Back to court for sideways jump burpees back down the court
    • 3 rounds of chin-up holds, 15 dips, and 20 side-to-side partner leg tosses

    Mosey to parking lot for Mary:  pizza cutters (think circular box cutters), American Hammers, alternating WWI sit-ups, side-to-side flutter kicks

    NMM:  Having recently received some feedback that we don’t focus enough on specific things in our workouts, YHC got the bright idea to focus on lateral movement/hips and arms today.  It turns out that we do a lot of straight line stuff because the repeated hip flexor stuff left a mark.  Thankfully Ronnie drug himself out of the rack to post on an almost 70 degree morning, or it would have been a lonely morning at The Punisher.  Where was the rest of the PAX?  The Bel Monte crew gets a huge pass, and maybe there will be a huge roll call when Batteau and River Run get posted.

    Announcements:

    • Weds. HDHH at Splinter’s.  Be sure to RSVP so he can get enough steaks.
    • Ragnar still needs a camper who wants to hang with the team and perform a tiny amount of race support.

    Stay Classy,

    Toga

  • I have been to the Bel Monte Top

    “In the pursuit of awesomeness, there is betterment.”
    — Chris Sterling, (Chum Bucket)

    9 intrepid cragsmen, including one FNG (Liberace), strapped on their climbing shoes to take on the Bel Monte Endurance Race. 7 PAX started the 25K and 2 opted for double-pain, 50K-style.

    The Thang:

    Start in Love, VA, head south on Blue Ridge Parkway for roughly 4K (downhill), then proceed off-road on single-track. Route tracked roughly (pun intended) down, up, down, up, down, up, down for many kms.

    Intermittent stops were made for frozen water and various nibbles, pickings, and goodies (Camp Marty was a favorite stop).

    Post-Camp Marty, route descended at conservatively a 40% grade. Maybe 60%.  After .8km downward, 25k runners hit the turn-around point, and headed for home.

    50k travelers continued up, down, up, down, up, down…AMRAP…until 50k turn-around.

    Post the respective turn-around points, the route was up, down, up, down, up, down in alternating fashion from outbound route.

    All PAXs, on the return leg, met the Blue Ridge Parkway and completed the final 4k UPHILL to the finish. Many PAX learned to swear during this period.

    Moleskin

    PAX, minus FNG Jim (Liberace), met for pre-race dinner at Blue Mountain Brewing Company. Meals were ordered, beers were consumed, and a schedule assembled for the following morning (alarms, coffee brewing, etc.). Rise and shine came at 4:30 a.m., when approximately nine alarms, all synchronized to the mobile phone networks, erupted simultaneously.  Symphonic.  Teeth were brushed, dry showers were taken, Glide was applied, shoes put on, and coffee was made (well, one pot…then a second pot….no, wait, coffee not made….ah, THAT’s how it’s done…coffee made, bullet dodged),…and the PAX were off.

    Temps were chilly (mid-20s at start time), but as the sun rose steadily on the last day of Standard Time, it was sunny and 70 in the PAXs’ hearts. Until it wasn’t.  Props to the Bad to the Bone Crew for having a bonfire pouring out heat in the pre-start Gloom.

    After the start, eight PAX hung close together for the initial 4k black top section, with the appropriate mumble-chatter and backslapping.  Except for Lab Rat. “Gde Lab Rat?” Gone, but not lost. Lab Rat was on it from the start, having said “Dasvidanya” to the PAX early and moseyed at break-neck speed down the mountain. More on that shortly…

    Once onto the trail, the PAX spread out into roughly groups of two. YHC ran most of the way with Honey Do, Flashdance with Liberace, and Chum with Circle K. 50kers TYA and Saab lost themselves in the moment and owned it all the way. That left Lab Rat running on his own, and a good thing too as he crushed this race. 3:41 minutes if YHC’s post-race hallucinating is to be trusted. Well done, sir. YHC attributes Lab Rat’s performance to a solid training regimen and a mysterious red blood cell donation (transfusion?) 4 weeks prior the race.  In unrelated news, Lab Rat issued a one-word statement at the finish in response to allegations that he had met pre-race with Russian Olympic team officials,“Nyet.”

    With the PAX spread across various mountain ridges, YHC spent most of the day with Honey Do, who provided an indomitable spirit throughout the day. Thank you, kind sir, for strong support.

    As this was YHC’s first off-road race, a few observations are in order:

    1. Funny thing about nature… there were rocks of all sizes and the occasional fallen log throughout the trail. YHC realized that concentrating on the trail step-by-step was key to not ending up face-down. In short, over 4.5 hours on the trail, YHC spent approximately 30 seconds scanning the scenic vistas for which the Blue Ridge Mountains are known. Conversely, due to selecting Honey Do as his running partner, YHC spent approximately 3 hours looking at red leg hair and black socks….the defining scenery of the day.
    2. Two saltines + peanut butter + Welch’s Concord grape jelly = Nirvana.
    3. Also, having started the day with minimal expectations for a podium finish, YHC will engage in shameless self-congratulations for finishing FIRST in the inaugural Bel Monte 33k Endurance Race. Kudos to Honey Do for finishing 2nd.   This duo proudly represented F3 Richmond!! But wait, you ask. How do PAX finish 1 and 2 in a 33k race when the advertised options were 25k, 50k, and 50 miles? Ah, therein lies the magic of the Q and his compadre losing themselves in the moment and running an extra few miles. Any mathematician knows that it’s hard to finish 3rd in a 2-man race. Counting extra credit, a 20.43 mile race. To quote Honey Do, ”That’s a ballbuster.”  FEBA all the way.

    Finally, two big shout outs…first to Lab Rat, who, having completed his own race, drove back to help his injured teammates (Flashdance and Liberace).  When Round 1 of his search came up empty, he nonetheless found a cramped runner literally curled up in a roadside ditch, administered modest life-saving first-aid (have some of my soda?), and returned the man safely to base. A simple act of kindness, perhaps, but a lifesaver to that man, for sure.  Double-well done, sir.

    Lastly, a round of backslaps to Flashdance for offering lodging to the PAX. What a place! YHC had hoped for a free floor space – bonus if carpeted. No, sir. This was first class all the way. Thank you, Flashdance.

    Announcements

    Bel Monte 2018 Sign-up opens soon.  Circle back for details.

  • R.I.P. Goo Shoes

    A two PAX beat the fartsack, daylight savings time, and alarm clock incompetence to hit the trails this morning.

    The THANG:  Northside to the new bridge to the southside. ~7 miles.

    NMM:  PAX will recall Helix’s Shoe Goo Shoes.  YHC is sad to report that they were laid to rest as they had become more goo than shoe.  Applications are being accepted for replacements.

    YHC properly adjusted the time on his alarm clock but screwed up the alarm time and awoke at 6:41am.  Google Maps says it should take 17 minutes to reach the AO.  YHC arrived at 7:01 AM.  YHC thinks as a general rule it’s probably best not to know the shortest amount of time required to reach the AO.

    YHC was glad to see Helix, and grateful for his patience with a late arrival.  It was a beautiful morning for a trail run: clear, calm, and a little cold.  Lights were needed only on the initial descent – the days are getting longer.  For YHC, the bigger challenge was seeing through the sleep in his eyes.

    YHC is anxious to hear stories about the Belmont and hope the PAX are recovering well.

  • A Saturday Morning Tribute

    19 faithful came out on this lovely Saturday morning to help Spit paid tribute to his grandmother who went to be with the Lord on Monday.

    This is how it went down:

    Mosey to the circle next to the amphitheater to give the explanation for the theme today YHC’ stated that his grandmother (Faye Beach) lived to be 97 was born in the year 1919

    COP

    • 19 SSH IC
    • 19 Don Quixotes IC (Swirly Style)
    • 19 Gas Pumps IC
    • 19 Dolly’s IC
    • 19 Merkins IC
    • Arm Circles

    The Running Of Love Hill

    From gate to gate. First partner runs to the gate at the bottom of the hill then back then switch. Other partner completes an exercise. The following were the exercise.

    • Lunges
    • Broad Jume Burpees
    • Polar Bears

    Mosey down the road in front of the Pump House

    Faye 1,2,3 (aka Dora 1,2,3)

    One partner runs up the pipeline trail and back then switch. As partner complete the following:

    • 97 Burpees
    • 197 Jump Squats
    • 297 LBC’s

    Mosey up the trail to the Rusty Cages

    OYO complete 19 Burp-ups

    Mosey to the SF for COT, number-rama and name-a-rama, then YHC took us out. 

    Moleskin

    As stated YHC’s grandmother has passed on Monday. Later Monday night YHC had noticed that no one had signed up to Q Dogpile for this week. This was a rare thing for the Q at Dogpile to be open so late. YHC saw it as a sign to sign up and pay tribute to his grandmother.

    She was an amazing women who always served others before herself.

    Love Hill brought a new challenge to the PAX. Completing the entire road (gate to gate). It was noticed by the members of the PAX during the first lunges that is was going to take a while (about half of the workout)

    This morning gave the PAX a new opportunity to see parts of the AO not normally seen. Today being the last day before daylight savings, the AO was lit up by the morning sun earlier than normal. Most of the PAX to a moment to enjoy if they could.

    The rusty cage was cut short do to time. While moseying back to the SF, Fudd yelled out to YHC “Spit is your other grandmother still alive?”. In response “Yep!”, Fudd “Oh great (sarcsatically)!”

    YHC would like to thank all of F3RVA for the thoughts and prayers this week. You guys have made this feel like a true brotherhood.

    Announcements

    • Good luck to the PAX members running in the Belmonte 25 and 50k today!
    • Ashcreek 5K (in Mechanicsville) has an F3 team!  Rumor has it The Carpenter is working on getting us a booth hook up as well, but he has not finalized the deal with YHC yet.  http://www.ashcreek5k.com/. Sign up under F3RVA.

    SPIT ON THAT!!

  • Peer Pressure Payback – The Creek

    15 PAX showed up to make it happen at The Creek in the gloom.  Too many stayed in the fart sack for such a tolerable morning temp.  Wild Thing succumed to peer pressure from Mud Face and The Carpenter (who never showed due to shame at uVA’s loss) and took on his VQ.

    Carmen San Diego showed up from afar to support Gumbo who was the original Q.  No Gumbo for Carmen San Diego but he joined in none-the-less.

    Workout went as follows:

    Mosey to side lot and circle up.  60 SSH’s on Abacus’ cadence, 60 LBC’s on Hardywood’s cadence, 60 Hillbillys on Spit’s creative cadence and 30 Freddy Mercuries on WT’s Cadence.

    Next the PAX paired fast with slow.  Start with 10 Merkins and 20 LBC’s then run around the church.  Same drill at all four corners but fasts go counter-clockwise and slows go clockwise.  When partners meet do 10 booyah merkins and reverse direction back to start.  Rinse and repeat 4 times.

    Mudface took us to the picnic tables for a ladder.  30 wide derkins + 10 step ups + choice of 25 KB Swings or run the field.  25 WD’s + 15 step ups + choice. 20 WD’s + 20 Step ups + choice.

    Mosey to the Flag and Fire Circle using KB.  Row with each arm and pass to next PAX around the circle.

    Number-rama, Name-o-rama, announcements and Wild Thing took us out.  Peace.

    Not a bad try for a VQ.  May do it again.  The in-shape-PAX got a great workout and the others pushed hard.  Great morning and sunrise.  It does not get better than that as a start to a Friday.

     

  • Alternate Dimension

    9 runners converged on a final run before the onset of winter, again.

    Reverse Carillon routes – 4, 5, 6 mile variety.

    Wilson took us out.

    NMS:

    YHC was perplexed when he showed up this morning to an empty parking lot with only Flatline’s truck in the lot.  Taking Swirly’s parking spot, YHC was able to get a commanding view of the AO as runners began arriving.  At first, it was very odd to not see the usual suspects for Friday’s run.  Was I in an alternate dimension in which I had Swirly’s parking spot and no Pax?  I was soon reminded of Belmonte this weekend.  Good luck to the men running this weekend!  You will represent well.

    It was great to see the new regulars come out in force today.  There are still two months remaining for the perpetual Friday Lockjaw Q, so come back out next week too.

    Honeymoon, thanks for pushing me on the 5 mile pace.  We had a No tools sighting as he biked past us for some brief conversation and sped off.

    Great work today!  Way to push it.

  • The Facts of Life…

    A lucky 13 descended upon Mary to demonstrate their strength and stamina.  This is more or less what transpired…

    COP: DQ’s, SSH, Squats (6 count…NEVER AGAIN), Merkins, LBC’s

    Lazy Doras: (100 Merkins, 200 LBC’s, 300 J-Squats).  Alternating:   10 Merkins, 20 LBC’s, 25 J-Squats (or 30 if you are partnered with TYA)

    Triple Check:  1 partner completes 25 WWII’s. While waiting for partner 1, other 2 wheelbarrow up and down steps to school – performing a Merkin at each step.

    Jacob’s Ladder (Construct a Burpee). Traverse courts..starting with 1 Merkin, 1 J-Squat, and 1 Burpee. Continue until at 5 Burpees.

    Ring of Fire (Merkins), and then a few minutes of Mary.

    NMS:

    As the PAX gathered in a dark but temperate morning, it was Hardywood’s declaration of his boyhood crush on Tootie from the Facts of Life that helped kick-start the morning and provide YHC yet another throwback reference to a decade he would otherwise rather forget.

    As we prepared for the Lazy Dora’s, the PAX seemed to be on top of what needed to be done. Not to be topped, our resident number cruncher TYA – beginning with the signature-phrase “I know I’m not the Q but…” – offered an alternative count for the jump squats. YHC greatly appreciated TYA’s active participation during this instruction period.

    The stair climb Merkins with a triple-check were something YHC had wanted to do for some time at MM, but logistics had been of concern. In a post-chat with Singer it was realized that the instructions could have been better administered (surprised?), and the count for WWII’s – which drive the rotation – could be tweeked some more.

    In the end, YHC intended to minimize the amount of running for those recovering from injury (Swirly dude) and pay respects to those who will be running the Bel Monte this weekend – as was demonstrated in some of his counts (16 & 34 mile). Best wishes and respect gentleman.

    Saab abides

  • Completing the Gumbo – Adding the Crawfish and Meat at the Circus

    11 strong Circus veterans posted on this beautiful Thursday morning and even the Ghost Sponsor showed himself this morning to provide a promised beatdown.  It went something like this:

    COP – SSHs, DQs, Arm Circles, Flutter Kicks, Merkins and Halos – all IC

    Ask and you shall receive (Toga requested to not have to do any KB swings for the day after this beatdown was finished) — 25 KB Swings OYO followed by 5 Burpees OYO — Repeato x 4

    Lindsay’s Revenge – As threatened/promised, YHC brought back the Lindsay’s with Merkin Rows and WWII sit and press.  Run around the Circus loop or 60 LBCs in between rounds – PAX Choice.  Add/subtract reps by 10 each round (30-10; 20-20; 10-30).

    Curb Work – Find a part of the curb for 15 tricep pullovers IC followed by 15 Alabama Honeymoon Suites (bridge – raise – pullover) OYO.

    Triple Check – Wall planks, KB Swings (extra credit for Toga and HoneyDo) and Waiter Carry to end of the sidewalk and back.

    COT – number-rama- nama-a-rama and YHC took us out.

    NMS:

    Mumblechatter was high in COP with requests, jabs and other general commentary from the peanut gallery.  YHC was happy to oblige on the request for swings and to add in a few burpees for good measure.  Interestingly, Lindsay’s revenge quieted the crowd quickly.  All PAX members, young and old, got straight to work and pounded it out.  STRONG WORK MEN!!

    YHC will admit that the wall planks are one of those things that looked better on paper than it felt in reality today.  Those things sucked and felt like they would never end.

    Unfortunately, the week of Gumbo has to end early as a last minute work schedule change will prevent Gumbo from Qing at the Creek tomorrow.  BIG thanks to MudFace for stepping up and for EHing Wild Thing to help step in for the Q tomorrow.  Gumbo will Q at the Creek soon, I promise.

    It was a great pleasure to lead another fine group this morning.  Each morning that YHC gets to join his F3 brothers for a beatdown is a great day and it is always that much more rewarding to step into the circle and execute a Q.  Thank you for the opportunity.

    No more Gumbo for you!

     

  • Rat Farts, Tomatoes & Bestiality

    13 oaks met at the Carillon for a Bleeder style beatdown. Swirly lent YHC a SF for the planting. It might have been rainy and in the 50s, but the mumblechatter from the PAX sure made it feel like it was 70 and sunny here in RVA (booya).

    COP

    25 SSH, 25 Russian Soldiers, 5/5 Arm Circles (backward, then forward), 10 Merkins, 20 LBCs

    THANG

    • Burpee Circle to Circle Dora 1-2-3: 100 Merkins, 200 American Hammers, 300 Flutterkicks. Runner goes between circles and does 1, then 2, then 3 burpees at every lightpost for each century of the Dora. Plank/AlGore between sets.
    • Triple Check @ back wall of Carillon: (1) Run to picnic tables / ha’penny stage (2) LBCs (3) BTTW
    • Bestiality Hill: First set – Alligator Walk, Bear Crawl, Crab Walk, Duck Walk :: 20 Merkins :: Second set – Alligator Walk, 20 Lt. Dans, Bear Crawl, 20 Thor’s Hammer, Crab Walk, 20 APDs, Duck Walk, 20 Ball Dippers

    Mosey back to the flag. Numberama, namearama, announcements, YHC asked Singer to take us out but YHC really did it.

    NMS:

    Apparently winning BB of the week might be about shock value of the title, so we’ll see if this one gets any play with Bleeder & Co. Great to see Honey Do out in the gloom after his late night at the Reba concert last night with his 2.0. The rain held off just long enough to get the PAX out of bed and ready for a beatdown but the skies opened during the COP and Dora. YHC could not stop thinking about the RAT FARTS! scene in Caddyshack. The PAX should be worried about Circle K’s career chances as a meteorologist … did anyone hear him scream “it’s 70 and sunny, baby!!!” in the midst of the deluge? Based on a text from Goose, he wasn’t pleased that the burpees went UP the ladder instead of DOWN.  Sorry Goose but that was the point.

    While the rain kept YHC from asking the PAX do to step ups on those massive planters out front of the Carillon, we had some math issues in building triple check teams. Maybe we can get Abacus to host a 2nd F counting event soon?

    Bestiality Hill was an on-the-fly change because some hothouse tomatoes were taking shelter from the weather in the amphitheater. Rather than force them to listen to our grunts and groans on the steps, YHC remembered Sippy’s ABCD of pain down Love Hill and thus Bestiality Hill was born.  The ABCDs weren’t getting the desired effect so adding the exercises in between sure seemed to. By the way the PAX were howling during some of those interval exercises on the second set, I’m sure the tomatoes over in the hothouse were shocked and appalled at the grunts regardless.

    YHC never sleeps well the night before a Q and last night YHC was particularly grumpy which didn’t change when getting up this morning. Even so, it’s hard to be grumpy when you pull into the parking lot and see the PAX. YHC started with his first F3 workout about two years ago on a frigid February morning at 45MOM and YHC vowed he’d never go back.  It’s been a long way to get to the point where YHC is actually Qing events but every time YHC enjoys it a little more. Shout out to the PAX for having fun in some less than ideal weather. Thanks to the PAX for following YHC and giving it your all, it’s always an honor to lead. Shout out to Swirly for keeping at it while he gets back up to full speed, way to go! Shout out to Love Seat and Bunny Slope as you guys are coming along quickly and your game is strong!

    ANNOUCEMENTS:

    Operation CSAUP
    Good luck to the Belmonte team! If you want to run in mud or be a “trash bitch”, see Toga (Ragnar).  Be sure to talk to TYA if you want to run 20+ miles on the flattest pavement the east coast has to offer (SMR).

    Thursday Lunch Crew (12PM)
    Downtown: Bleeder & Crew @ Wong Gonzalez / Pop’s Market (it’s the city, figure it out yourself)
    Boonies – Loose Goose @ Short Pump Whole Foods (come for the salad bar, stay for the tomatoes)

    HDHH @ Splinter’s 3/15: Ms and 2.0s welcome. RSVP on the sheet or you only get the burgers that fell between the grates.

    Opus’s Song: Opus wrote, recorded and shared a song about saying goodbye to his sad clown. Opus, proud of you brother for putting yourself out there like that!!!

  • Gumbo’s Hump Day at SOT

    4 strong broke from the fartsack and didn’t let the forecast for rain deter them from posting for a beatdown.  For day 3 of Gumbo’s Q week, YHC brought back a bunch of basics (aka “adding the veggies”) for gold old hump day beatdown.  It went a little something like this:

    Mosey to the tennis courts to start things off with some tennis court tracers across the 4 courts (making Lab Rat proud).  Stop at each end for 25 Donkey Kicks OYO.

    Circle up for some COP — DQs, Hillbillies, SSHs, Crab Cakes, LBCs, Merkins

    11s – box cutters and WWIIs with a run across the 4 courts in between sets

    Plank-o-Rama

    Mosey over to hill by tennis courts for the Triple Nickel as an ode to LugNut – 5 Bobby Hurley’s (slap the floor and jump squats), backwards run up the hill to the fence, perform 5 Moses Malone’s at the fence, then run (forward) back down the hill.  Repeat 5 times.

    Mosey to bus loop for Catch your Partner – one PAX bear crawls while the his partner runs the opposite direction.  Flapjack when you meet your partner – 2 rounds.

    Mosey to the school for a minute of BTTW.

    Quad Check – People’s chair, Flutter Kicks, Jump Squats and Run to the tree and back — as many rotations as we can until time is up.

    COT – number-rama, name-a-rama and YHC took us out.

    NMS:

    YHC rolled over unprovoked at 4:43 a.m. this morning and was ready to go. Day 3 of Gumbo week, time to get over the hump.  The Wilson-Honeymoon clown truck rolled in, followed closely by DK and the PAX was set.  Mumblechatter (coming out of both ends) was high this morning and the intermittent periods of wind and rain provided some extra challenges.  But the PAX pushed through.  DK crushed the 11s, leaving the rest of us in the dust.  Wilson was none to happy with YHC’s design of the catch your partner and voiced his frustration calling it a bear craw to no-where.  As punishment he left his ape-style bearcrawl hops in the truck and wouldn’t entertain the PAX with his gracefulness.  Honeymoon pushed through a head cold, but the BTTW proved to be too much pressure so a you v. you audible had to be called. All in all, a great morning and a great start to the day.  Thanks for helping YHC build the pot of Gumbo this morning men.  I appreciate the effort and fellowship.  Thanks for letting  me lead.

    No more Gumbo for you…until the Circus!