Category: Richmond, VA

  • Bump n’ Grind

    A fitting 14 beating hearts gathered in the gloom of Huguenot Park for a NoToll V-Day beatdown.

    EF planted the flag, here’s how it went down.

    Slaughter starter – 10 Burpees

    Fore-Mosey around outer rim of the AO and back to first field before penetrating the body of the workout.

    COP – all in rhythmic cadence

    • Imperial Walkers
    • Ball Dippers
    • Arm Circles
    • Don Quixotes (Speed up then slow it back down)
    • Box Cutters
    • Crabcakes

    Mosey to end of field

    Partner/ Threesome Tango (Plankorama between rounds – Regular Missionary, Spooning, Wives’ Choice, Reach Around)

    • Partner 1 5 burpees run to catch Partner 2 bear crawling down field – Team completes 5 burpees together – Flip and continue down field
    • Partner 1 10 WWII situps run to catch Partner 2 bunny hopping down field – Team does 10 WWIIs together – Flip and continue down field
    • Partner 1 20 SSHs run to catch Partner 2 lunging down field –Team does 20 SSHs together – Flip and continue down field
    • Mosey over to side of field – team Wheelbarrow width of field, change positions as desired; alternative crabwalk due to slippery moist conditions

    Tunnel of Love set to the soundtrack of many ‘90s APDs

    Mosey around fields and continue to Basketball Courts

    Rounds of Mary – Freddie Mercuries, American Hammers, LBCs, Merkins, Extended APDs (50 2 ct Thrusts IC)

    Big Finish – 10 Burpees

    Mosey back to SF, Numberama, Nameorama, COT

    MOLESKIN

    YHC couldn’t care less about the Hallmark holiday that is February 14th, but YHC does care about getting stronger and building endurance, thus designed a beatdown to get the blood flowing, heart pumping, and muscles bulging while preparing the PAX to go all night long (at the upcoming races obviously).  Apparently some of the PAX really wanted to triple team the Tango given that the Q was left partnerless and had to join up with Bleeder and Singer only to later find out the PAX was an even 14.  What gives?  YHC is a thoughtful and giving partner.  As YHC offered up the crabwalk alternative to Wheelbarrowing, McRib was quick to point out that his hands were ready to glide all over the lubed up back side of Huguenot Park.  The jazzy medley of R Kelly and Boys II Men really made the PAX sweat as each member took turns going deep into the tunnel of love.  Mumble chatter really picked up before chaos ensued as YHC kept going and going and going during the APDs.  Some of the PAX moaned don’t stop while the others were already spent.  Great work today men, if you’re still excited about this workout after 4 hours seek help from a doctor.  If you know some sad clowns in need of a group of strong sweaty men keep EHing, eventually no will become yes.

    ANNOUNCEMENTS

    If you want:

    Beer – See Lockjaw

    Golf – See Fudd

    Run – See TYA, Toga, or SAAB, he’s always got the runs

    Talk – See LabRat

    Success Habits and Being Super – See Hardywood

    Mood – See R Kelly

    EF Hutton Has Spoken.

  • I took care of the M last night

    8 motivated and fleet posted for a morning spider run.  Weather was 70 and sunny, no humidity.

    The Thang:

    Warm up lap around the lake, mosey to bottom of hill from lake.  Pair up (with someone of differing skills).  We did a circle loop (approximately .85 miles).  One pax runs the hill one way, other pax the other way.  Meet in the middle and turn around. Repeat 2x then switch directions and repeat two more times.  Keep going until 6:15.

    NMM

    Today was essentially hill repeats with a partner.  For the slower partner (me, since I was with Marv), distance was a little bit less, but since the top of each run was relatively flat, you got the benefit of just as much of the hills.  I was having a “wilson” moment before the run as I was really stressed out about having an odd number or runners because I would have had to adjust the plan.  Thankfully, 8 showed and all was right with the universe.

    I was grumpy coming into the run today due to a not so stellar day yesterday.   Posting to the run definitely helped in a couple of ways.  First, just exercising is always good.  Running puts some good endorphins in your body and sets your mind straight.  Second F always helps at the end too, just hanging out for few minutes just BSing makes the small issues fall away.  Finally, hearing someone else’s struggles and issues tends to make your’s minor.  One of the new PAX members talked about a challenge he and is family is currently facing.  They were clearly attacking the issue with some vigor and a positive attitude.  Inspirational and a reset to what a real problem looks like.

    Happy Valentines day everyone.  Someone suggested that Sippy and Marv should hold hands skipping up the hill on their way back to St. Stephens (I did not pass them, so no confirmation whether they heeded the advice).  For advice on marital bliss on or around Valentines day, see Saab.

    Announcements

    Happy hour Wednesday at Ardent 530pm.

    Lot of running events happening in April.  Two, Ragnar and Smokey mountain Relay, are team events.  Toga and Swirly have set these events up in anticipation of folks participating (and with expressed interest by a lot of PAX).  Now that it is time for the events, they are having trouble getting enough participation.  Let’s not leave our brothers holding the bag…..

  • Clara Barton Got Nothing On Me

    5 fearless warriors sought to rise the dawn of a new day.

    It went a little something like this.

    COP IC: SSH X 20, Imperial Walker X 15, 6 Inch Snow Angel X 15, Merkin X 10

    4 Corners – Mosey to tennis court and complete four rounds of the following.  Merkins, Jump Squats, LBC, Freddie Mercury.  On round 1 do 5 of each exercise, round 2 do 10, round 3 do 15 of each exercise, round 4 do 20 of each exercise.

    Bear Squared – Complete two loops round the tennis court by bear crawling.  On the first loop perform 2 burpees in each corner.  On the second loop complete 3 burpees in each corner.

    Fiverrr – Complete 5 rounds of the following – 20 dips, 10 Captain Thor, 5 decline merkins

    11s – Start with 1 decline merkin, run up the hill and complete 10 WWII situps.  You know the drill.

    Mosey back to flag.

    Merkin Ring of Fire, 30 IC American Hammer

    Numberama, Namerama, Swirly lead us out.

    Moleskin:  Big shout to Wheelbarrow.  You absolutely crushed it this morning.  As a recent edition to the F3RVA tribe, you have made great strides.  YHC has come to believe that sippy cup spends his weekends consuming super foods and practicing perfect merkin technique.

    There are lots of running events in the coming weeks.  If you like loops see Toga, if you like mountains see TYA and the fans of vans full of sweaty men should also see TYA.  See Fudd for a great cause and golf.

    Be super.

    Hardywood

     

  • Grammy Friendly Workout

    Six Punisher regulars escaped the post-grammy fartsack for a Splinter led beatdown.  Avoiding the brisk breeze we ran towards the back of the school for COP.  The following is more or less what transpired:

    COP
    – SSH x25
    – Hellicopter x15
    – Copperhead Squat x15
    – LBC x15

    The Thang
    Mosey to our favorite Monday morning bus loop for curb crawls.  Bear crawl across, crawl bear back.  Up to 7, repeat 7 and back down to 1.  Various Al Gore positions for the PAX members whom finished early.

    Quick jaunt across the sport court, admiring the newly wrapped goal posts, to find a friendly bench.  Partner up for Dora 1-2-3.  Exercises were step ups (x100), derkins (x200), flutter kicks – 2 count (x300).  Partner runs from the bench and around the bus loop while the other partner exercises.

    Slow saunter to the Pavilion for double 11s (or 22s).  Dips & Squats.  Starting at 20, perform dips on the bench then run to our favorite light pole and perform 2 squats.  Run back to the bench for 18 dips followed by 4 squats at our light pole.  Continue until numbers are reversed.  Plank up in a circle when finished.

    Quick clockwise run of ring of fire before flapjacking on your six for some mary.  20 count of american hammers, box cutters, APDs, maybe something else.

    Moleskin
    Toga strolled in as the last pax member today touting his fondness for Adele.  Apparently the grammy’s are an annual event in the Toga household.

    YHC’s timing was impeccable today as the tomatoes finished their loop around the complex right as we commenced APDs.  Luckily this was at the completion of the workout.  None of the PAX stuck around long after COP to find out if the authorities were called.

    Not much mumblechatter today as we were well distributed throughout the AO today.  Unlike last week, not much sitting in one place.  The only time Offshore’s shoe lights stopped shining was during hellicopters during COP.

    Great job to all today.  Those derkins were no joke.

    Splinter out.

  • A new Hate Hill

    A breezy sunny and 70 morning greeted 8 redwoods at RiverRun.  A couple RR newbies joined the veterans for a little off campus jaunt.

    A lap around the parking lot to pick up LIFO newbie Flipper.

    Warm up

    SSHx25, Hillbillies x20 (as always with optional Jville hop), Merkin x10, Flutter Kicks x20

    Mosey down the sidewalk, across Robious Road to Twin Team for some Hate Hill.  Partner up,  Alternate running to the glowstick and traveling up the hill with broad jump burpees, lunges and polar bears.

    Pause for some Mary – LBCs, Dollies, APD

    Love Hill going down.   Russian Soldiers,  Crawl bear, duck walk.  Plankarama.

    Up to the top of the hill, just to show the PAX how fun (hateful) the entire Twin Team hill can be.  More Mary-  Freddie Mercuries, Rosalitas.  Back to the start for a double ring of fire with merkins and 6 inch hold with leg raises.

    Numberama, Namearama YHC took us out.

    NMM

    Glad to see Flipper make it out to the closest AO to his Goochland abode, apparently last time he fartsacked on a Monday he could faintly hear the cadence across the river and decided to try it out. Slurpee was another first timer at RR, haven’t seen him in a while, good to see him make out out again.

    Honeydo’s presence was felt when YHC broke out the glowsticks as the turnaround points on Hate Hill.  Leftover from Halloween, they were found in a closet this weekend and were calling out to be used for a Q.  Honeymoon, as expected given his F3 name, has some big plans for Valentine’s Day so we worked in some APDs as prep work for tomorrow.

    This was one of those beatdowns that worked to the Q’s strength.  YHC is of the opinion that hills are fun for everyone, but am not sure all of the PAX share that perspective.  They are especially useful when at least one of the PAX needs to work on them for an upcoming race.  That hill is no joke and everyone powered through it multiple times up and down today.  Oyster is working on getting his legs back, pushing hard like he did today will speed that up.  Maybe next time YHC has the Q we’ll do some ground and pound, or maybe not.  That’s the beauty of just showing up and following the Q.

    Announcements:

    HDHH – Ardent, Wednesday 5:30

    Running events:  Belmonte – TYA, Smoky Mountain – Swirly, Ragnar – Toga

    Golf Tournaments: See Fudd and Wilson, more info from them soon.

  • “I don’t know why you don’t take me downtown anymore”

    9 tour guides embarked on a segway tour…..minus the segways….to show off the RVA to 1 F3 visitor.  The Q’s job this morning was to show off what Richmond was about, so we went full on Urban Assault mode.  Below is what transpired, and please keep your hands and feet inside the vehicle at all times:

    -Down the hill on North Bank….Maymont park on the left.

    -Head back up the hill and over to Texas Rd access.  Texas Beach to the right, then Hollywood Cemetery to the left.

    -Finish up North Bank at Belle Isle parking lot.  Belle Isle behind and to the right, Tredeger Iron works to the left.

    -Brown’s Island to Canal Walk.  Federal Reserve, the canal, graffiti art.

    -Pipeline trail.  The James River….up close and personal.

    -T. Potter bridge for a full view of the river during the last of the magic hour of dawn.

    -Up to Suntrust over to Buttermilk.

    -Saab’s got the runs….and he took them over to Forest Hill Loop for some solo action.  Hope your feeling better, there, Saab.

    -Back over the river for a glorious finish on the Nickle Bridge.  Total milage:  8.3 miles

    NMS

    Great to have a guest, along with the regular suspects out on a stunning morning.  Hopefully, LoveShack wasnt overwhelmed by all the touristy stuff, and was able to enjoy the trails this morning.  Also, great to see TSB back out for the long distance stuff after working her tail off during track season this year.

    Good times again on the trails.  Great run today, ya’ll.  Great to meet you LoveShack!  Hope to see you again soon.

    Lab Rat out.

  • UnderWeight

    Three of the PAX ripped open their spinach cans and gulped down the contents for an ambulatory KB workout, heavy emphasis on the arms below the elbows.

    Thang:

    x25 SSHs IC and x10 8-Count BBs Pan Pax IC

    2 Mile Circuit of KB Carries between 25 and 55 lbs. (mobile transition handoffs encouraged and necessary) and with multiple x10 L and R KB Presses and L and R KB Curls in motion and interspersed with, among other things, the following respites:

    x25 IWs IC, x10 8-Count BBs Pan Pax IC, x25 DQs IC, x10 8-Count BBs Pan Pax IC, x50 KB Pullovers IC, x25 Small Fwrd Arm Circles IC, x25 APDs IC, x10 8-Count BBs Pan Pax IC, x50 KB Pullovers IC, x25 Seal Jacks IC, x12 KB R Snatches OYO, x12 KB L Snatches OYO, x10 APDs IC, x5 APD L Extended IC, x5 APDs R Extended IC, and x10 APDs IC.

    COT: Numberama and Namearama and Prayer of gratitude and supplication at Einstein’s.

    Moleskin: We missed some of our regulars but WhiteDeer was determined not to spare the absentees from his good-natured disparagement. To be fair though, flames were fueled the evening before when WD apparently endured the derision of Mrs. J’Ville during a chance encounter at a local south side dining establishment. Being far more articulate (and acerbic) than her lesser half, Mrs. J’Ville succeeded where J’Ville has repeatedly failed – she left WD feeling less like a 12 point buck and more like an albino field mouse. J’Ville, NightCrawler, Cecil, Attila, and FlipPhone would be pleased to know that WD’s 8-Count BBs resembled convulsions defying medical explanation. On the other hand, CB posted with his usual quiet and efficient strength and fluidity, and brought his customary thoughtful observations to the fine dining we enjoyed at Einstein’s. Our numbers were modest, but the fellowship suffered not – thanks men!

    Stand Firm!

  • Dogpile Vacation – Hardywood Style

    “The sun, it does not cause us to grow. It is the rain that will strengthen your soul. It will make you whole.” Oh Hellos

    25 warriors rose to the dawn of a new day including two outstanding 2.0 female burpee slayers. We had clarity.  We had purpose.  We had a plan.

    It went a little something like this.

    COP – Mosey over to Byrd Park proper and gather by the lake. IC –  SSH X 20, Imperial Walker X 15, LBC X 20, Freddie Mercury X 15, Merkin X 10.

    Camp 1 – Mosey to pavillion near Maymont parking lot. Partner up and complete 3 rounds of the following – 10 Boo Ya Merkins, 20 Partner Leg Tosses.

    Camp 2 – Mosey to Hampton Road.  OYO complete 5 burpees.

    Camp 3 – Mosey to east Maymont parking lot to the halfway point.  To the entrance gate complete the following 10 Polar Bears & 10 6 Inch Snow Angels.

    Camp 4 – Mosey to Hampton Road and the Northbank Trail access point.  Complete the following.  20 Merkins, 20 Jump Squats, 20 two count flutter kicks.

    Camp 5 – Mosey down the trail to the service road.  Triple check -> Run, Balls To The Wall, Six Inches.

    Camp 6 – Mosey down access path just before the trail and all pax pick a spot on the railing.  IC 20 dips, 10 Incline Merkins.

    Camp 7 – Mosey up the trail to through the parking lot to the base of the hill.  Partner up and complete the following.  Partner carry 20 steps then switch places for 20 more partner carries.  Once each partner has completed a carry do 10 merkins.  Follow this success formula all the way to the brickhouse.

    Mosey back to the flag, numberama, namerama, Circle K lead us out.

    Moleskin – Way to work ladies and gentlemen!  It wasn’t until YHC began compiling the details of todays workout that the actual volume of work was recognized.  The distance covered was around 2.25.  Throw in a few laps on the Triple Check and we got in some work!  Fudd gets all the credit for todays F3 neighborhood expedition.  A few weeks ago he suggested we shake things up a bit.  Dogwood Dell is an awesome AO, but in the words of Thomas Jefferson “A little rebellion now and then is a good thing.”.

    YHC was presented with a new cultural norm this morning.  When you see the Q with a headlamp, best to get yours on as well.  Duly noted.  Welcome Backdrop.  Way to crush it this morning and many thanks for indulging in the endorphin laced Kool-Aid we like to consume around here.  If anyone says your workout like a girl. Thank them and share the legend of Cirle K’s 2.0s.

    News

    Feb 15th – HDHH (Hump Day Happy Hour) at Ardent.  See Lockjaw for details.

    April 24 Fudd is organizing a suicide prevention golf tournament.

    Running – Bel Monte TYA, Smokey Mountain Relay TYA, Ragnar Relay Toga

    Be super.

    Hardywood

  • F3RVA Podcast…Listen Closely

    Ok, that’s close enough.

    You can also listen on the soundcloud app.

    PODCAST 11

    PODCAST 12

    and in case you missed it

    PODCAST 10

    The back story on the photo, These was part of the ski gear YHC was wearing on the day YHC had a catastrophic fall on the slopes. Listen to Podcast 11 for the rest of the story.

  • The family that stays together, plays together, aka study up on the exicon before coming to an Opus workout

    14 eager and somewhat feisty PAX members showed up on a cold Friday morning for their beatdown.  This is what transpired…

    Semi-long Mosey around the church and the big field, back to parking lot for opening circle frivolity.

    YHC thinks these numbers are accurate.  There is no way to know for sure, though, since Abacus was in the fartsack.

    SSH x 30,  Smurf Jacks X20,

    Crunchy Frogs X18,   LBC’s x25

    Rotating Merkins X25,    Plank Jacks X30

    Red Bull Smurf Jacks X20 (Ouch)

    Booyah Merkin Mixer —

    Bear Crawl to a friend, do 7 Boo yah merkins with them, bear crawl to another friend.

    Repeato until you have done this with 5 friends.

    When you get to the last friend, stay with and do 25 rotating jump squats.  Head to field.

    The Family that Stays Together —

    YHC had a card that only he could see with 12 different ways to move from place to place.  PAX member called out a random number from 1-12 corresponding to the card and we moved to the next corner that way.  When we got to a corner, we did a different ab exercise for a minute and 15 seconds. ( A minute seemed way too short) 🙂

    Bear Crawl length of field, Heels to Heaven

    Skip width of field, Reach Throughs

    Frog Jump length of field, Reverse Crunches (see notes in recap)

    Chop Feet, American Hammers

    High Knees, Freddy Mercurys

    Head to pavilion for 10, 15, 20 dips and derkins.

    Back to flag for Superman and Ring of fire Merkins

    Moleskin:

    YHC spent some time studying the F3 exicon for this particular beatdown.  Every once in a while, the PAX was a little confused on what they were supposed to do.  YHC called out Reverse Crunches and looked around — every PAX member was doing something totally different.  SMH. I think they had fun with the newer exercises, though.

    [On a side note to Corporate, YHC  thinks we should somehow incorporate a Red Bull Smurf Jack challenge some time soon.  Those kicked butt today.]

    YHC needs a new watch and a new pair of gloves.  Watch totally farted out on me during the timed exercises.  They don’t make Timex watches like they used to.  By the end of the workout, YHC thought his fingers were going to freeze off.  Emoji offered up his hand warmers, which were amazing.  Will be buying some soon.  See you in the gloom!

    Announcements :

    BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit