Category: Richmond, VA

  • Burpee Blvd.

    Nine pax gathered this morning at DaVille’s flagship AO to greet the day.  A promise of movement was given as the Q mentioned that gloves would be a good idea.  The Q also made the decision to follow his watch this morning, since neither his wife nor TYA were present to tell him he was wrong….which allowed time for Abacus to float in to the parking lot and round out the pax:

    Warmup:  Parking lot tracers (obviously)

    COP:

    • SSH
    • Imperial Walkers with increasing cadence
    • Don Quixote’s….obnoxiously slow
    • arm circles
    • Merkins
    • LBC

    THANG

    -Burpee Blvd:  Starting at Atlee Station, run down AHS Rd doing 3 burpees per light post (15, if you are counting).  The winner and all ties touch the gate and perform 20 merkins, then turn around and head back.  Non-winners stop as they get passed by leader, perform 20 merkins and head back to start.  5 4-count Freddie Mercury’s at each light pole on the way back.  When complete, all pax fall back to the six.

    -Suicide/plank:  Big suicides in the parking lot, rest in plank.  Go again when you catch your breath.

    NMS

    This morning was all about covering some serious ground.  The Q got pretty beat up for staying in one place last time he had the lead, so today was an over-compensation of that.  It really didnt benefit the pax very much though, as only Phonics and Lab Rat were at the “plyo” beat down…and they both enjoyed it.  But this morning was going to be in motion and the Q cannot help that nobody made the trek to enjoy it from Richmond proper.

    The usual suspects led the way out of the gate, with Helix, Spike and Phonics setting the pace.  The Q however, was most impressed with the fact that ALL 9 pax finished all burpees (and Freddies by design) before being turned around by the lead pax on the way out from the gate.  Total distance to the gate BTW is about .8 miles….making the numbers for the exersize:  1.6 miles run, 20 merkins, 45 burpees, and 150 Freddies.

    The suicide sequence was a bit of a mess at the end, as YHC initially had planned a relay race, but didnt want the pax to spend the majority of the last 7 minutes in plank waiting for somebody else to run.  He improvised on the fly to ensure maximum effort by all members who had something left to give.  It might have been messy, but the Q thinks it was effective.  Mucho props to Opus for dead sprinting that last 100 yards and totally blowing by Lab Rat, who could not keep up.  Opus has come a long way, baby.

    Also, solid work to Neck Brace for being aggressive on the Freddies.  Extra credit is extra credit, even if it is due to bad math.

    This is where the Q inserts something inspirational to bring it all back around, but Lab Rat is running low on inspiration at the moment.  So I will just leave you with this:  go forth and do good things.

    Lab Rat out.

     

  • Saying Good-Bye to February with an Old Glory

    14 F3 giants and 1 eager FNG posted to NoToll this last day of February 2017, maybe expecting a little rain but certainly expecting a beatdown and YHC tried to deliver with the tried and true Old Glory.

    After a quick disclaimer and brief explanation for the FNG, the PAX was off and running to the back of NoToll and for 2 laps (1 mile) around the fields with OG leading the way. After a brief moment to plant the SF, YHC set the timer for 20 minutes and the PAX went to work with Hardywood and Rosie taking the lead that they would not relinquish.  As always, the exercises at each corner included:

    • 20 Merkins
    • 20 Jump Squats
    • 10 Burpees
    • 20 WWII situps

    Complete as many laps as you can in 20 minutes.

    2 MOM with Flutter Kicks x28 IC and Box Cutters X10 IC and then mosey with OG back to the cars for COT, number-rama and name-a-rama, then YHC took us out.

    NMS:

    Rosie and Hardywood crushed it, leading the way with 4.5/4.75? laps completed.  McRib was right on their heels keeping them honest.  For tracking and future comparison, post your name and laps in the Old Glory tab of the Q spreadsheet.

    The whole PAX pushed it hard today.  Way to work men!

    No more Gumbo for you!

  • Devil’s Pitchfork

    Take the bat cave entrance, cross the shopping center, and down Westham Station Road (WSR).

    Take a right and ascend Panorama, then down.

    Continue down WSR to Old Bridge Road – go up and ascend Highland at the fork.

    Back down to the fork and ascend Old Bridge.

    Return to WSR.  4 milers head back to the SF.  5 milers climb Panorama and back.  6 milers continue out WSR and climb South Ridge Road to the top; then return to the SF.

    Sippy Cup did a fine job taking us out.

    NMS:

    YHC was contemplating a Mardi Gras themed run on this fine Fat Tuesday but the thoughts of how this Pax may elect to earn their beads caused some concern.  I decided to stick with a straight hill run beatdown.  Trace the run on a map and you can see why it has earned such a respectable name.

    Not much mumble chatter on the run as we were all business hitting those hills.  Post run discussion included:

    -How TYA passes his time.  Best of luck to you and your recovery.

    -Reminiscing about the first Splinter HHDH.  An event that led to the very brief, yet memorable, epoch of RVAF3 history – the kinder, gentler Toga.  I wonder what life changing events will come of this upcoming event?

    -Talk of the upcoming races.  Spots open for each include non-runner support positions.  See Toga for Ragnar and Swirly for Smokey Mountains.

    -Local news was filming in our vicinity perhaps background filler video.  Maybe we will make a cameo.

     

  • March Monthly challenge – KB Swings

    3,000 Kettlebell Swings is the target. Adjust as you deem appropriate. 100 a day.  2 handed, single handed doesn’t matter.

    Spreadsheet will be updated soon.

  • Slow flying Plane

    Two Redwoods Posted this am at Batteau, neither of which had signed up to Q, but both willing jumped into the role with a hot potato

    COP

    SSH 25x, Crabcakes 20x, Don Quixote 20x, Freddie Mercuries 20x, Merkins 10x, Imperial walkers 20x, 5 Burpees OYO.

    Mosey to the rock pile.

    Grab rock and carry it down the steps to the lake. 3 sets of 20x crossover pushups, mosey up steps to the platform and 1 min of step ups with rock.

    Mosey over to grass near tennis courts for Throw a Rock, Touch a Tree. Lift rock up and throw until you reach the 7th tree.

    Tenderizers 20x

    Mary with Rocks. 50x LBCs with rock on stomach. 10x box cutters with rock held above chest, 10x WW2 situps with rock held above chest. 45 and 90 degree hold with rock above chest. 20x heels to heaven holding onto rock placed on grass above your head.

    Mosey to tennis courts. 1x suicide while partner elbow planks with rock on back.

    Return rock and mosey to the flag.

    Line of Fire. Alternating sets of 10 Merkins for 1 minute.

    COT—Bleeder took us out.

    Moleskin:

    As YHC rolled across the Nickel bridge this am, honking at Sippy Cup, who ran to the AO, YHC wondered who might be Qing the mighty Bateau. When the car was parked, the iPhone reported that none had signed up to Q.

    Rotating the Q between exercises worked well on an adhoc basis

    When the SR-71( the world’s fastest plane) has to be re-fueled mid flight, the Fuel plane has to fly as fast as it possibly can to re-fuel; The SR-71 has to fly as slow as it can. Not sure why this analogy made mental sense to YHC during the workout. Also, interestingly enough, The Fuel Plane can carry a massive Payload, the SR-71 slightly different story.

    Sip, Glad you were there today!

    Go Rams!

  • Change is not always good

    An unsuspecting crew of 6 posted for some slightly different exercises at The Punisher.  Here’s how it went down:

    Mosey to basketball court for standard issue warmup COP.

    First evolution = 10 yd escalator run.  PAX completes an EMOM of escalating 10 yd shuttle runs.  Min 1 = 1 10 yd run, min 2 = 2 10 yd runs, …. up to 17 before we couldn’t finish within the minute

    2nd Evolution= ground and pound for time: 4, 30 sec sets of merkins (30 sec rest between sets), repeato for bench hops and squats

    20 sec sets of core exercises with no breaks: incline bear crawl reach, decline mtn climbers, plyo bench merkin (more on that later), decline bear crawl reach

    Mosey back to flag for hip-up sit-ups and flutter kicks

    COT

    NMM:  It’s no mystery that YHC will try some variations on exercises just to mix things up a bit.  The EMOM 10 yd shuttle run was advertised as a mental hurdle as much as physical.  YHC is not sure that really happened, but the progressions were interesting.  The PAX went from such great lines as “I got up for this?” (Fudd) and “should we plank?” (Wedding Singer) during the first few minutes, no chatter after we got past 12 minutes, and “I’m dizzy” (Pucker) after the last couple of passes.  Minutes 16 and 17 were pretty much a constant shuttle run, and we could probably get to 18 or 19 if we ever do it again.

    Then there was the bench core work series…  The value of the bear crawl reaches is debatable, but the plyo bench merkin was a disaster.  Following the sets of merkins, nobody (especially YHC) could launch themselves from the ground to the bench without risk of eating the bench.  It turns out that doing merkins AYG for time vs counting reps adds a different dimension and will need to be repeated.

    Thanks to the PAX for indulging me and testing a totally non-P90x based workout.

    Stay Classy,

    Toga

  • Preblast: March HDHH

    RVA PAX.  One of the best things about F3 is the 2nd F.  As part of YHCs contribution to this wonderful thing we call F3 RVA, March HDHH will be held at Splinter’s house on 3/15.  M’s and 2.0’s are welcome.

    YHC will be grilling burgers and dogs for everyone to enjoy.  Drinks will be available for those who enjoy liquid refreshments.  In order to prepare the appropriate provisions, please register your intent on the form below.

    For those interested in doing some hill repeats, we will meet in front of YHCs house at 5:30.  Others are welcome to arrive near 6:00.  Grill will be fired up at 6:00 and burgers/dogs will go on shortly after.  Stay as short or long as you desire.  You must leave before 5:00am on 3/16 as YHC has Q at 45MOM.

    https://goo.gl/forms/xZKvxgUc8rJBCg8y1

    8727 Ruggles Rd, Henrico VA 23229

    https://www.google.com/maps/place/8727+Ruggles+Rd,+Henrico,+VA+23229/@37.5741228,-77.5717085,17z/data=!4m2!3m1!1s0x89b16b57dcf66f6d:0xf0edfa59718a4f50

    Splinter out.

  • Hot Potato Q at Gridiron

    Five of the faithful and two Kotters posted on a glorious pre-spring morning at Gridiron. Johnsonville took the Q as leadoff hitter, and this is how that went down (more or less):

    THANG:

    Warmup with ssh, merkins, imperial walkers, and LBCs

    Mosey up to track.

    10 burpee broad jumps along track. Hillbillies in cadence
    10 burpee broad jumps along track. don quiote in cadence
    10 burpee broad jumps along track. 25x pole smokers
    10 burpee broad jumps along track. Run 1/4 mile around track OYO.
    10 burpee broad jumps along track. arm circles in cadence

    Next in the Q batting order was Chum Bucket. He had us Mosey to intersection of bus drive and main road.

    Line up on sidewalk square. Do 10 box cutters OYO. Move to next available sidewalk square. Do 10 flutter kicks OYO. Move to next available sidewalk square. Do 10 squats OYO. Move to next available sidewalk square. Repeat.

    When PAX reached the soccer field, Q called audible change in exercises. Alabama prom dates, Carolina Drydocks, American hammers. Keep moving along sidewalk to front of school.

    White Deer was day’s final Q. He had us mosey back to parking lot near VSF. Grab kettlebell for ~20 min pure kettlebell routine, including, canoe/boats, squat presses, situp presses, lawnmower starts (aka crabpot pulls), halos, figure-eights, kettlebell passes in circle.

    COT / Coffeeteria

    MOLESKIN:

    We were glad to have Tricycle back. He had set expectations very low the prior week, so when he showed up, it was a pleasant surprise. Speaking of surprises, Attila reappeared after months of basking in fartsack glory. As expected, WhiteDeer layed into him verbally until about 15 min. into the thang (when WhiteDeer got too fatigued to keep up the barrage).

    The even-bigger surprise was Jeter’s reappearance. Jeter had not posted for about 20 months. Jeter inquired about weekday workouts in the west end. We directed him to CM, but also offered to help support another weekday workout in the west end if he could gather some numbers.

    Thank you for giving me a chance to lead. Jville

  • Murph Monday @ River Run

    6 brave souls braved the cold to take on Murph Monday!

    On this cold morning for the Murph Monday here is how it went down…..

    Mossy around the school and the track for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

    COT, Name-a-rama, Number-rama

    Strong work for all that showed up and as always it is a privilege to lead such a find group of men.  Lots of complaining today from the PAX which means they loved the beat-down….  I think they tried to skip 1 of the 10 rounds on me but I am convinced now that they were correct!  Good work and remember every month the Murph repeats and believe me you will get stronger and better at those pull-ups!

  • This too shall pass…

    One shy of 11 PAX arrived for a trail run along the scenic James.  Here is the rundown:

    Route A:  North Bank, cross at the new bridge, then take Buttermilk trail on back.

    Route B:  Above, but add-in Forest Hill loop

    Route C:  Above…repeato

    YHC can’t begin without making mention of TYA who is on the DL today, and thus the inspiration for today’s BB title.  Get well Brother.

    Most of the PAX opted for option A, while Lab Rat, Hat Trick, and Saab ventured off through Forest Hill.  TClaps to HT for both pushing through the miles and expressing his plans to attend future trail runs as often as he can…Helix’s 2.0 is clearly a committed runner.   Hat Trick also brought his friend Jacob who will be named the next time he posts.

    A few other observations:

    • Phonics demonstrated his appreciation for the trail on numerous occasions by getting down and as close to it as possible.  The man recovered well after each spill and maintained his usual positive demeanor.
    • On the topic of Phonics, the guy is quick…whether it involves catching up to the PAX due to a late arrival, or taking a speedy pit-stop that would make a NASCAR crew blush with envy
    • Enjoyed the company and conversation as usual.  No shortage of entertaining topics when LR is in the house
    • Happened to meet up with Taxi Cab and Mile High near the end of my run.  It was nice to chat with them and YHC hopes they can advance their alarm clocks a bit earlier next time and join the rest of the PAX.

    Saab abides