Category: Richmond, VA

  • Tribute to the GOAT: TB12

    Seven, no eight, neigh nine RVA faithful posted to a Tom Brady tribute workout at Mary Mumford.

    The thang:

    Warmup – 12 SSH, 12 Imperial walkers, 12 Don Q, 12 Slow Bending Squat, 12 Mountain GOATs

    Curb Crawl – Bear crawl, 1 Irkin, Crawl Bear, 2 Derkins, repeat up to 12

    Mosey to tennis courts.

    Brady’s Bolts – 1 Burpee, bolt across all 4 tennis courts, 2 Burpees, bolt, repeat up to 12 burpees

    Ring of Fire – 12 two-count flutterkicks, legs 30/60/90, 12 merkins, plank

    Triple Belichick – partner up, partner one carry across, partner carry back, 20 leg throws, repeat 3 times through

    One Circuit run entire PAX – 12 dips, 12 4-count mountain climbers, 12 pull-ups, 12 sumo squats

    Backwards run to flag.

    2MOM – 12 Rosalitas, 12 Dollys, 12 LBCs

     

    Moleskin-

    Great work guys! Thanks for not departing when YHC donned the #12 jersey at kickoff. It won’t make an appearance until the next SB win. No TYA it’s not Brady’s missing game jersey. Wanted to do a little tribute to the GOAT, love him or hate him, the facts are disputable. OK you’re probably going to dispute me now. Arg.

    Spirits were high even through a very windy and slightly rainy morning. Sports, much like the workouts we all take part in, are essential to improving ourselves (humble opinion, some may think otherwise, but they’ve never been to an F3 workout). The camaraderie, the will to better, the dedication, it’s all integral.  Having someone there to push you, like when Swirly says ‘come on man, one more’, you make the effort. Or Hardywood gives his token’ that’s a success habit’, most of the time it’s on point.

    HDHH next Wednesday.

    -Singer

    B.E.S.T. Comeback Ever

     

  • Sneaking in a run

    Lucky number 13 posted for some kettle bell slinging action and still managed to get in their 1 mile challenge committment.

    Thang: Warmup COP= SSH, merkins, Bridge and Reach, Spiderman Twists, unweighted goblet squats

    Round 1: Sumo Squat and press x10, Deadlift and drop squat x10, Switch Swing x10: Repeato x2 (some random KB swings and ab work thrown in)

    Round 2: Execute 40 push press and 10 goblet squats then run the circle.  Repeato while decreasing  presses by 10 and increasing squats by ten each round (30-20, 20-30, 10-40).  Heal touches over bell to collect the six

    Round 3: Head to the columns, partner up and partner 1 bear crawls with kb while partner 2 executes 10 swings.  Run to partner and switch then repeato with 10x cleans and 10x snatch until each partner has completed each set.  Finished with varied speed Freddy Mercuries

    Round 4: Mosey to curb for pull overs and heal touches over bell

    Mosey back to parking lot for assembly line bell passes

    COT

    NMM:  Ye old back was still feeling it from the Anemone of Doom that Sippy Cup doled out yesterday.  That said, the PAX was ready to go and there seemed to be some expectation that YHC would be in rare form after it was insinuated that JVille was the grumpier.  YHC was in too good of a mood to reset the bar today, but there will be opportunities in the future.  The leading theory is that JVille is only the Mayor of Grumpville when leading.  YHC would encourage the PAX to test the theory.  White Deer stepped it up to sit in the heckler’s chair today, but most conversation was ended in round 2.

    YHC remains humbled that the PAX gets it done no matter what you throw at them.  Having never done the circuit we did in round 2, it was hard to gauge how long it would take.  Rosie and Gumbo rolled right through it with everyone else not far behind.  Honey Do then put his kettle bell dragging knuckles to work and was part of the only team to make it down and back during round 3.  Well done by all!

    Stay Classy,

    Toga

     

  • Overtime

    Super Bowl chicken wings and fermented beverages were no match for five fellows posting for The Punisher.  After brief greetings at the ShovelFlag we went at it like so:

    COP in school sideyard with 15 x Side Straddle Hops, 10 x Imperial Walkers, 10 x Don Quixotes, and Arm Circles with 10 small and 5 big both forwards and reverse.

    Quick mosey to the pavilion for 13 Acres Baker’s Dozen.  Thirteen exercises completed in sequence:  Carolina Dry Docks, Alternating Front Lunges, Box Cutters, Incline Merkins, Alternating Side Lunges, Flutter Kicks, Decline Merkins, Back Lunges, American Hammers, Merkins, Squats, Little Baby Crunches, and Mountain Climbers.  Start with 13 of the first exercise and complete 7 of the remaining exercises. Continue rounds of the same exercises moving the 13 reps while continuing 7 of the other exercises.  PAX completed 9 rounds.  In the ninth round, we completed 13 reps of the last 5 exercises replacing the Mountain Climbers with Burpees.

    Return to Shovel Flag

    Moleskin:

    YHC promised a post-Super Bowl friendly workout and opted for a ground and pound routine rolled out at prior versions of The Punisher.  As discussed in earlier attempts, we might make it through the rounds if the initial COP warmups are reduced.  We could also pick up the pace.

    Welcome to FNG Bunny Slope.

    Announcements:

    Efforts to fill out Blue Ridge Relay, Ragnar Relay and Smokey Mountain Relay teams continue – check with TYA, Toga, and Swirly respectively if you are interested.  Registration may still be open for the Belmonte race – we have F3 brothers shooting for different distances.

    Lockjaw is heading up a 2nd F Hump Day Happy Hour on Wednesday, 2/15 at Ardent in Scott’s Addition.

  • The Anemone Ring of Fire

    15 Pax assembled for the latest iteration of WDog.  It wasn’t sunny but it was nearly 70–amazing for an early February workout.  Here’s, more or less, how things went down.

    Mosey around the field to our usual COP location.

    COP: 20x SSH, Arm Circles Forward and Backward, 12x Merkins.

    Mosey to Amphitheater for Dips, 10x on every step (180 total).

    Mosey to Rusty Cage for partner pullups Ladder 1-5 pullups and 5-1 Chin ups.  Then 10 second hangs:  chin up position with neck to bar, chin up position with head above bar, pullup position with head above bar.

    Carry sandbags to the bottom of Jacobs ladder for the Anemone Ring of Fire.  Pax split into groups of 7 and 8.  One of the Pax ran up the hill to the pavement with the sandbag and back.  The others kneeled in a circle and passed sand bags around while holding them overhead throughout (the number of bags was the number of the circled pax less 1, for example in YHCs group there were six kneeling pax and we held 5 bags overhead).   The exercise is complete when each of the pax has done the run once. After each exchange, the direction of rotation was switched.

    Mosey to carillon for a triple check.  Exercises:  Run up and around the carillon steps, Elbow plank with sandbag on back and Merkins.

    Take sandbags back and mosey to the flag.

    YHC took us out.

    Moleskin.

    It was good to see Viral back out there today, and kudos to Bunny Slope who is new to WDog but has posted 3 days in a row after his first workout on Monday.

    As is typical, YHC did a few experimental exercises this morning with some hangs and with the  crowd pleaser, the Anemone Ring of Fire, named because the pax were waving the sandbags overhead in a circle similar to a sea anemone.  YHC currently feels like he has two daggers sticking in his upper back.  That was awesomely tough!

    Good work today men, as always it was a pleasure to lead you.

  • Some Things are Better Left Unsaid

    Nine redwoods posted at Source of Truth this morning for some physical work. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

    THANG:

    COP warmup with 30x SSH, 30x imperial walkers, 25x don quiotes, 25x freddie mercs, 30x front arm circles, 30x back arm circles, 10x large arm circles each direction.

    Mosey to nearest school entrance with 4 kettlebells for later. Plank sequence. COP 8 count body builder burpees pan pax.

    Mosey around to front entrance of school. COP with merican ciabattas.

    Mosey around to main entrance of school (inexplicably around back). Box jump ciabattas on steps and side walls. Donkey kicks ciabattas against brick wall.

    Mosey around to basketball courts. Plank walk ciabattas back and forth along lane lines. Crab walk along length of basketball court. Reverse crab walk back.

    Mosey to front of school for what was intended to be a classic triple play including wall sit, kettlebell swings, and a run about 200m each round. Unfortunately, YHC ran out of time after the 2nd round. Thus, sequence is more accurately referred to as a “triple double.”

    COT with YHC taking us out.

    MOLESKIN:

    It was ciabatta day at SOT with very little running (other than routine moseys to get around the AO). YHC has been working through lower ITB problems, so no repeats or sprints were required today. KevinBacon (McRib) got in his 1 mi. pre-game run on the track prior to our ciabatta-fest,

    After the arm-circles, someone mentioned that they were glad no mericans had been thrown into the mix. Oops. We went directly into body builder burpess, followed a round of merican chiabatta. F3 Tip of the Day — It is generally ok to think those thoughts, just make sure you don’t verbalize them.

    Gumbo was shredding the box jumps. YHC was able to sync up with him for a few rounds, but it was too much for all 8 ciabatta rounds.

    We threw in a little bit of kettlebell work this morning but ran out of time. Circus Maximus has been well attended lately, but there is room for more. Many of us have extra loaner kettlebells. Come check it out!

    Thanks for giving me the opportunity to lead this morning.

    Jville

  • The PAX Gets Flatlined at NoToll

    An atypical NO TOLL morning of no cold temps and no rain lead to a STRONG presence as 17 members showed up to No Toll with a majority bum rush within the last 7 minutes. Leading my second Q, I wanted to work on 6 workout commands and counting. I accomplished one…

     C.O.P- x12 Merkins, x24 Leg Kicks, x36 S.S.H, x24 Don Quixote’s (poor counting), x12 Arm                     Circles

     Mosey to soccer field and partner up:

    • x1 field run while partner dips, switch
    • X1 field run and partner mountain climbs, switch
    • x1 field run with partner on his back, legs 6 inches of the ground

     Time to mosey to basketball court….Suicide runs with partner…4 Evolutions

    • Forward suicide and switch, completing 100 squat jumps
    • Backward suicide and switch, completing 150 Merkins
    • Forward suicide and switch, completing 200 Freddie Mercuries
    • Bear Crawl suicide and switch, completing 250 LBC’s

     Mosey back to soccer field….Catch Me if You Can with partner….x30 Imperial Walkers while partners lundges across the soccer field and back…..toward the finish, PAX was reaching E on the tank so Q called one more exercise.. 

     The Q and PAX finished with modified ROF-x5 Diamond Merkins together to finish a gratifying morning workout!!

     Numberama, Namerama

    Announcements:

    • Several charity golf tournaments in the spring-see Wilson (May tourney) or Fudd (April tourney)
    • April-many opportunities to run – see TYA, Swirly, TOGA
    • Johnsville has Q at SOT on 2/8 and promised less running!!

    Great show of force this am!! I am proud to be part of this group and one day, I will have this 3 count figured out!!

    No Limit on What You Can Achieve Today!!

    Flatline

     

  • Is it Spring???

    15 F3 RVA men awoke to short sleeves weather in February and attacked DaVille.  YHC planted a Shovel Flag and it went something like this:

    Mosey to soccer field for COP.  Exercises included:  Invisible Jumprope x 10, Don Quiote x 10, Monkey Humpers x 10, Gas Pump x 10.

    PAX lined up at one end of field and performed Lt. Dan’s 100 yards to warm legs up.

    Quater Pounder : Pax lined up at one end of field and Sprint to 25 yd line for 25 Burpees, run backwards to starting point, Sprint to 50 yd line for 50 squats, Sprint to 75 yd line for 75 mountain climbers, run backwards to starting point, sprint to 100 yd line for 100 SSH, run backwards to starting point.  Plank until all PAX complete.

    Burp Back Mountain : Pax partners up.  One Pax runs backward to 50 yd line and then sprints back to starting point while other Pax performs burpees.  Repeato until Pax team completes 100 burpees.  Dead Dog until all Pax complete.

    Mosey across field for Ring of Fire Medley : Monkey Humper Ring of Fire, Merkins Ring of Fire, LBC ring of Fire all in succession without rest.

    Mosey to BBALL courts for Suicides : Regular Suicide, Burpee Suicide, Revers Suicide with LBC x 25 at end.

    Mosey back to SF for 3 minutes of Mary.  Exercises performed Flutter kicks x 25, Freddie Mercuries x 25.

    Numberama, Namearama, YHC took us out with Prayer.

    Announcements : Smoeky Mountain Relay-see TYA, Ragnar-See Labrat or Toga

    Moleskin : What a treat it was when YHC woke up to 53 degree weather for a beatdown.  While it is always 70 and sunny in F3 RVA (if you do not believe that, just ask TYA or listen to a F3 RVA Podcast), it was great to have the actual temperature approach 70 and sunny.  YHC wanted to introduce the DaVille PAX to some new exercises that involved a fair amount of running.  Throw some backwards running and burpees in the mix and everybody was breathing heavy very quickly.  That being said, The PAX accepted the challenge and crushed this mornings beatdown.

    A couple of observations from this morning:

    Never ask Abacus to draw a straight line as he started on one side of the field and ended up on the other side while doings 100 yards of Lt. Dan’s.

    While Emoji still cannot count, he can knock some Burpees out of the park.

    Gas Pumps were a hit.

    Monkey Humpers suck.

    Way to work this morning gentlemen.  Thanks for allowing me to step out front.

    Circle K

  • Beatlemania has bitten the dust…

    It was a cool yet comfortable 50 degrees as 10 PAX arrived for the day’s run around UR.  Some arrived by car while others arrived on foot.  YHC arrived with a route that was accompanied by little instruction nor variability to accommodate alternate distances.  Not to worry, TYA jumped in and took the lead on a route for those in the PAX who were looking for slightly shorter mileage.

    Since YHC was offering little in terms of useful directions today, initial conversation pointed toward everyone’s ability to wear lighter clothes in such balmy weather.  Corporate, pulling a page from Wilson’s playbook, was hearing none of it.  Outfitted in double layers and a wool hat, Swirly promptly reminded the PAX they were a bunch of morons and it was February for cripe-sakes…duly noted…

    Other Considerations:

    • If you ever show up late to a Q you best hope to have TYA there who will either back you up or wrestle it from your hands.
    • Bleeder’s biking outfits are beginning to resemble the discount table at Peter Blair
    • Exercise caution when dealing with a PAX who carries a concealed weapon…just sayin’

    Announcements and Contacts:  Suicide Prevention Fundraiser (Fudd).  Smoke Mountain Relay (TYA).  Ragnar (Toga), Tapering-to-Win (Lockjaw)

    Saab abides

     

  • Swirly’s Super Bowl After Party!

    4 dedicated players showed up in the gloom this morning for Swirly’s Super Bowl After Party and here is what went down.

    Warm up: Windmills, Helicopters, IW’s, SSH, LBC’s, AC’s, Flutter Kicks

    Bench work :  5 sets – 10 dips – 10 Incline Merkins – 10 (bench style) lock feet under table WW11 sit up’s …

    Playground: 3 Sets – 5 pull ups , 5 chin ups, 10 up/down merkins

    Tennis Court: up and back lunges – Suicides – Russian Solder up and back – backwards Suicide.

    Curb Crawl : curb crawl ladder – 1-5 back down to 1 – bear crawl –  incline / delcine merkins ..

    Triple Check : run the loop – 3 exercises – Flutter kicks – Captain Thor’s , Squats

    Partner Leg Toss : 3 sets of 20.

    Mary : Cross leg Lifts, APD’s, Flutter Kicks, Rosalita’s , LBC’s

    Ring of Fire : 10 merkins – holding plank

    Moleskin: Mumble chatter as you can imagine was all about the incredible game last night.. Wow what a Super Bowl – and what an after party 🙂 great job pax.. Also congrats to Pats fans TYA and Wedding Singer – can’t believe you dudes didn’t show up for the after party ..

    YHC tried to cut the after party short but the pax revolted cause we were just having way to much fun…. Thanks to Sippy Cup for watching the game clock! It was a beautiful morning and a great way to start the week. Thanks for allowing YHC to lead this morning fella’s – way to push it… YHC learned after Qing the day after Super bowl last year – (NO Balls to the Wall )!! Glad I remembered – although YHC believes this years pax could have handled it just fine…

    Things to remember : Smoky Mountain coming up – get with TYA if you are interested – it’s sure to be a blast! Lockjaw has the Q for HDHH @ Ardent – 15th..Belmonte coming in March – Ragnar in April – see Toga if interested.. F3RVA podcasts are up take a listen if you have not already…

    See y’all in the gloom..

  • Overtime Baby

    7 veterans broke free from the guacamole coma and laced them up (or, in Wilson’s case, layered it up) and posted to River Run for a post Super Bowl beatdown and it went something like this:

    Daily mile challenge completed with a mosey to the track and a couple laps around the track.

    Circle up for COP – SSHs x34 IC, DQ x10 IC, Imperial Walkers x28 IC, LBCs x34 IC, Flutter Kicks x28 IC (counts in honor of the final score from last night)

    Team up for Triple Check with a 4th round to signify our Overtime — BTTW, jump-squats and a sprint down the track straight away and back.

    Mosey to the parking lot for another “overtime” exercise — 5 Corners

    • Corner 1 = 10 2-count mountain climbers
    • Corner 2 = 20 Merkins
    • Corner 3 = 30 1-count ball dippers
    • Corner 4 = 40 1-count Freddy Mercuries
    • Corner 5 (middle of the parking Lot) = 10 Burpees

    PAX was so efficient, we had time for a second round of 5 Corners — all exercise counts doubled…OUCH!

    Mosey to poles for 20 pole smokers OYO, then run across field back to parking lot for plank-o-rama and 34 Hello Dolly IC.

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

    Announcements:

    • HDHH 2/15 at Ardent Brewery 5:30 p.m.- see Lockjaw’s pre-blast.  Treat your M right on 2/14 and early a hall pass for the HDHH.
    • Several races coming up – Belmonte, Smoky Mountain, BRR, Ash Creek 5K
    • Charity golf outings – Suicide Prevention, April 24 (Fudd), Galactocemia, May ?? (Wilson)

    Great work today gentlemen. Great to have Rosie back leading the PAX (or catching us from behind as the case may be).  Strong work on a post Super Bowl beatdown.

    Have a great day men.  Make the most of it.

    No more Gumbo for you!