Richmond, VA Archives - Page 1445 of 1465

Preblast for Long Run on Sunday, June 14 — F3Richmond BRR Training

By Johnsonville on June 13, 2015

The Blue Ridge Relay is 12ish weeks out, and team-F3Richmond has aspirations of not coming in dead last. Thus, it is time to ramp up the run training, men. Please join me (Johnshonville) at 3p on Sunday, June 14 at the Reedy Creek parking lot for a long trail run to do just that. The location of that parking lot is shown on this map near Forest Hill Park (off of Riverside Drive on the southside). We are going to loop around Forest Hill Park’s 3.2 mi. trail several times at an EASY Pace, with faster runners doubling back from time to time…

Helter Skelter in GridIron’s Swelter

By Johnsonville on June 13, 2015

When: 06/13/15
QIC: Johnsonville
The PAX: Swirly, FNG James Isaacs (now FlipPhone), Groh, Doner Kebab, Bleeder, and Johnsonville

Five (5) of the faithful and one FNG (FlipPhone) gathered on a humid Saturday morning to embrace sweltering gloom. Bleeder planted a meticulously-crafted Woodfin® shovel flag after having attended half of #DogPile, and Johnsonvill took over the Q. The workout went like this — THANG: 35x SSH 25x Merkins 25x Standing Mountainclimbers 10x Burpees OYO Mosey to Grassy Knoll 25x Imperial Walkers 25x Merkins OYO 20x Jump Squats OYO 10x Burpees OYO Mosey to Track People’s Chair (tree sits) 2x 200m run 5x Bear Crawl Up/Down hill 25x Partner Leg Push x 2 sets 25x Incline Merkins 25x Decline Merkins 10x Burpees OYO 2x 200m…

LeMans of Malvern

By Bleeder on June 12, 2015

When: 06/12/15
QIC: Bleeder
The PAX: Conspiracy, Sippy cup,Marv, TYA, Cheetah, Johnsonville, Fudd, Lockjaw, Swirly, Saab,Bleeder, Wilson

12 runners posted this morning for a running beat down. The THANG Run to Grove down to Boulevard, and Back to Malvern, then return to the 195, and repeat 3,4,5,6,7 times depending on your distance, then return to the Shovel flag Moleskin With the 24 hours of LeMans this weekend and Audi’s dominance over the past 15 years of the most grueling sports car race in the world. YHC thought a repeat of the hill from 195 to Malvern would be a grueling exercise for the pre-race activity. The Rings in the Audi logo represent the Hills we all must…

The Blocks are Back

By Toga on June 11, 2015

When: 06/11/15
QIC: Toga
The PAX: Bleeder, TYA, Fudd (LIFO), Conspiracy (LIFO), Chum Bucket, Ricky Bobby, Marv, Pucker, Toga, Cousteau (KOTTER), Swirly, Wedding Singer, Loose Goose

13 posted for the promise of more fun with cinder blocks. Here’s how it went down: COP: 20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote Block Fest: Partner up and complete the following exercises while your partner runs ~100m. switch twice for each exercise. Round 1: Block merkins, curls, goblet squats Round 2: Block burpees, tricep extensions, sumo squat with high pull Round 3: Single hand swings, plate raise and turns, froggers Round 4: Wood chops, cross body curls 6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups COT Moleskin: YHC will readily acknowledge…

Fudd Likes Variety

By Splinter on June 10, 2015

When: 06/10/15
QIC: Splinter
The PAX: Conspiracy, Wilson, Oyster, Fudd, Wedding Singer, THE Yankee Aggressor, Splinter, Bleeder, Swirly

A strong PAX of 9 represented well for YHCs virgin Q. The Thang: COP 25X SSH 15X Temp Merkins 25X Don Quixotes 16X Tempo Sumo Squats (optional toe raises) Mosey to Basketball Courts The Weave Start at corner basketball goal. Zig-zag or “weave” back and forth to hit all 8 goals. Right side goals 10 jump-shot burpees. Left side goals do 10 two-count line jumps. Plank up at end. Backwards run suicide. Repeat the weave then modified karaoke suicide. Mosey to 2nd Baseball Field The Cycle Start at home plate: – Single: Run to 1st and complete 10 merkins. Run to 2nd,…

Ginter Park Garden Tour….sort of

By Chum Bucket on June 9, 2015

When: 06/8/15
QIC: Chum Bucket
The PAX: Conspiracy (LIFO), Bleeder, Toga, Fudd, Splinter, Lockjaw, THE Yankee Aggressor, Cowboy, and Swirly

A spirited PAX, 10 strong, posted for the latest installment of #ThePunisheRVA. The THANG: Short Mosey to west schoolyard initial COP with 25 x SSHs, 25 x LBCs, 25 x Don Quixotes, and 25 x Imperial Walkers Jog to front field for additional warmup – high knees covering the width of the school gym and back, then butt kickers across the width and back. Jog to southeast corner of school grounds for first workout round – 10 Burpees, 20 Merkins, 30 Prisoner Squats, and 40 Flutter Kicks. Run into Ginter Park neighborhood – to corner of Gloucester Road and Laburnum…

Rain, what rain?

By Bleeder on June 9, 2015

When: 06/9/15
QIC: Swirly
The PAX: Wilson, Conspiracy, Oyster, Wedding Singer, Chum Bucket, Ricky Bobby, Bleeder, Loose Goose, Honey Dew, Viral, Johnsonville, Shooter, Sippy Cup, Rosie, Swirly

15 Strong posted as the rain was starting to drop. The THANG Mosey to first COP 15X SSH 15X Imperial Walkers 15X Don Quixote 15X Flutter Kicks Mosey to Field The Beast 6X each 6x running the field. LBC’s, Merkins, Freddie Mercury, Werkins, APD’s, Burpees Mosey to Other Field Running and Pole Smoking Team up in Pairs 3X RING fo Fire 2x 7 Merkins Mosey to Shuffle Flag COT Moleskin The rain was light enough to not cause any issues, but heavy enough to make every surface; grass, pavement, wooden bridges, really anywhere we had to hit the ground; soaked.…

Seven who Just Would Not Quit

By Johnsonville on June 8, 2015

When: 06/6/15
QIC: Johnsonville
The PAX: Swirley, Brain Tumor, Wilson, Chum Bucket, Groh, Conspiracy, Johnsonville

Seven (7) of the faithful gathered on a very pleasant late-spring morning to spend some time in the gloom. After enjoying about 1/2 of #dogpile with the many, Jville switched AOs to #gridiron, planted a VSF, and commenced to lead #F3Richmond late-morning Saturday workout. It went something like this –> (Jville and Groh only) 35x SSH 25x Merkins 25x Standing Mountainclimbers 25x Mountainclimbers Mosey to Grassy Knoll 10 minutes of Burpees Mosey around school to pull up bars in back (add Swirley, Brain Tumor, Wilson, Chum Bucket, and Conspiracy) 10 pull ups 20 merkins 30 squats run to start of…

Sippy Cup leads the PAX up and down those hills!

By Bleeder on June 6, 2015

When: 06/6/15
QIC: Sippy Cup
The PAX: Toga, Lugnut, Cowboy, Camper, Lockjaw, Bleeder, HoneyDo, Viral, Haggis, The Yankee Aggressor, Snowden, Ronaldo, Brain Tumor, Goldberg, Wilson, Saab, Sippy Cup, Chum Bucket, Conspiracy (LIFO), Loose Goose, Swirly, Johnsonville

In attendance (22!) 22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way. The THANG. COP (SLIMS) 30x SSH 25x LBCs 25x Imperial walkers 15x Merkins 25x Slow bending squats Crab-Bear-Merkins Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x. Mosey to down to the pump house Hill runs #1—the pump house Partner up. 1 partner runs up hill to the…

PAX ups the miles

By THE Yankee Aggressor on June 6, 2015

When: 06/5/15
QIC: THE Yankee Aggressor
The PAX: Brain Tumor, Sippy Cup, Toga, Saab, Lugnut, Bleeder, Loose Goose, Swirly, Sunshine, Wilson, TYA

11 of the Faithful jumped out of the farstack on a misty/foggy Friday morning. All were rewarded with a good workout and some good fellowship The Thang: Head towards grove, all take a left. Pick your loop. 10k all the way to 3 chopt, 6 miles to St Catherine’s turnaround loop, 5 miles to Tuckahoe, 4 miles to Wisteria, turnaround, run to The Boulevard and then back to the school and shovel flag. Moleskin: Saab broke away from the pack (of two) at the end to finish the day strong. He passed YHC going up the hill at Libbie and Malvern.…

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