Category: Richmond, VA

  • Captain Cecil’s Virgin Q ” No Throttling Back- A Non Stop Event”

    Six brave men faced the cold tarmac and the frozen tundra on Saturday morning at the Gridiron for takeoff in a 21 degree headwind.

    This was Captain Cecil’s Virgin Q no throttling back – a non stop event

    This is Cecil. Warm up 30 SSH, Don Quiotes, Forward and Reverse arm circles, Imperial Walkers.
    Workout: Football field run 20 yards then do 10 merkans then run 20 yards and do 9 merlons all the way down to 1 merman. Mosey to runway. Ran 200 yards or meters not sure then jog across field before partner runs his 200 meters and tags you to run again. We did 1 set of 3. Two sets of 25 leg lifts. One partner did 10 burpees while the other did LBCs then switch. We did a set of 10 burpees a set of 15 burpees and a set of 10 burpees. Then the Q was passed to Whitedeer, which was then that the heavy lifting started:

    Boat-Canoe w/ KB
    Boat – Canoe Press with KB
    Circle up for “Kb ring around the Rosie”.
    Pass KB around clockwise as fast as you can
    Drop kb to ground let buddy pick up
    Pass kb to buddy with dropping to ground
    Pass kb to buddy with right hand – grab kb from other buddy with one hand
    25 Merkins
    25 One hand arm swings
    25 Push- Press each hand
    25 Alabama Prom Dates
    25 Halos each way
    25 Goblet Squats to push press
    25 KB Pull overs
    25 KB Pull overs to Press
    25 KB figure 8’s CW & CCW
    25 KB “around the world” CW & CCW

    Farmer carry to internal parking lot island. Crab crawl around island curb x (2)
    Farmers carry to restroom curb for 25 kb rows each arm
    25 KB curb Pull overs to press
    30 yard sprint to west side of parking lot, sprint back.
    Fast walk with KB to west side parking lot and back
    30 yard sprint to west side of parking lot, sprint back.

    Moleskin:

     

    During the football run/merkin challenge, no one could beat Earthworm or White-deer on the first 100yards. When it comes to those merkins, the double nickel duo will beat anyone on the field. Its’s WD, no it’s Earthworh… Earthworm by a nose. There must of been one hell of a head wind on the way back. We won’t report the results of the second 100 yards. Captain Cecil would have called it an air bleed event.

    When running the Captain’s 200 yard relay, JV either experienced an extreme wind shear, landing gear malfunction or a blown tire. Fortunately Captain Cecil’s wife is a flight Mechanic ( PT) and was called in during refueling and suggested several stretches to help mend the knee.

    During the KB ring around the Rosie, Captain Cecil must have had engine failure or his flaps froze on take off, the KB just seem to backup on the tarmac.

    Earthworm thought the KB was Rosie and put his hands underneath  and tried to scoop her up. He underestimated her weight and dropped her on the ground. Fortunatley she landed softly on his thumb. Ouch!

    We thank Captain Cecil for his virgin Q. One hell of a take off for his first and he had full Control of his Pax right out the gate on the tarmac. He had a well prepared flight plan and knew all the F3 call signs but was very cautious  of landing on his back side on the tarmac for pole-smokers.

    Special Moleskin:

    Tried to get our Gridiron resident staff lawyers to make a judgement on the following:
    1- if a faithful F3 (JV) called out a Saturday Gridiron Fart Sack on a Friday night then posted on Saturday, are you still considered a “fartsack” ?
    2- If a faithful F3 tries to coverup for another faithful F3 for not posting and claims they were really sick and then you find out, it was just sniffles. Do we call them “fartsackers” or some thing else?

    Attila we know your out there and we keep you in our prayers, hope to see you at the next CM

    Trying to keep the captains log short and stored in the “black box ”

    White Deer

     

  • The Rise of Mechanicsville

    An intrepid 9 showed up for a beautiful morning on the trails, half of us representing Mechanicsville!  After some ribbing from Phonics regarding YHC’s speeding to the AO, and then TYA regarding YHC not being fast enough, a run actually did get done.  Below is what transpired:

    Route:

    North Bank to Brown’s Island.  Take T.Potter bridge over to the south side, and Buttermilk back.  Longer runners took Forest Hill loop in reverse to tack on 3 miles.  Common consensus should have the medium runners just over 7, and the longer route just over 10.  “Out and backs” are always supported for those who are looking for shorter routes, just as an FYI for those not up for the full route.

    NMS:

    -Great to see ALL the guys out this morning.  Many conversations covering the gambit this morning, feel free to add in your own in the comments section.  Lab Rat will add a list of movies that were either quoted or talked about today….consider it a list of “recommended watch” movies to be able to follow  the many conversations that break out during our jaunts on the trails:

    • Caddyshack and early SNL’s (Bill Murray and Chevy Chase)
    • The Big Labowski (of course)
    • The Great Santini/Prince of Tides
    • High Fidelity
    • Grosse Point Blank
    • Almost Famous
    • Anything with Seth Rogen in it…..that was a weird twist

    Extended visit to ET’s was full of interesting topics as well.  TYA is not into the idea of sitting at the “Friendship Table”, Saab is a card carrying dirty old man, and Upchuck has a story for all occasions.  Lab Rat as always, over-shared.

    Thanks for letting me Q, at least for most of the morning.  Ya’ll rock.

     

    Lab Rat out.

     

  • Super Bowl Pre-game

    21 hungry competitors suited up for the chilly weather and stormed into our favorite F3 RVA AO for a little Super Bowl weekend beatdown.  It went a little something like this:

    Circle up around the SF for some quick COP – SSHs x25 IC, DQ x10 IC, Cherry Pickers x10 IC, Merkins x10 IC

    Mosey/Run down to the pump station and around the back side of the AO up to the Carillon to knock out our 1-mile for the mile-a-day challenge.  Plank-o-rama for the six, including a little reach around and tickle special for Flashdance and Swirly.

    Football-style pre-game warmups on the bricks in front of the Carillon, including high knees, side shuffle, karaoke, backwards run, sprints from a 3-point stance and bear crawl (chop blocks) followed by a sprint.

    Mosey over to the Amphitheater for some “stadium” stairs.  Two columns – run down the middle stairs to the base, 5 merkins, run up the outer steps and back to the middle, 5 merkins — repeato.

    Circle up in the grass circle in front of the Amphitheater – Al Gore for the six.

    Burpee Shuffle — called by YHC.  10 Burpees total.

    Mosey to the field for some modified 4-corner agility drills.  PAX waiting to start performed SSHs and Squats.  4-corners consisted of a sprint to the first corner (cone) and perform 1 burpee, side shuffle to the left cone and perform 1 burpee, back pedal to the next cone and perform 1 burpee, then bear crawl to the cone in the center and perform 1 burpee.  For the 3rd and final round, skip the burpees at each corner and instead complete the agility drills as fast as you can and perform 5 burpees in the middle at the end.

    Mosey to the other end of the field for some QB drills with a little risk/reward decision.  QBs (Swirly, Upchuck and YHC) chose to throw football to a 12-yard out (garden bucket) or 20-yard seam (trash can).  If target was hit in the air, PAX performed easier exercise.  If target was missed PAX performed burpees (10 if you missed the check-down target; 5 if you missed the deep route).  All 6 passes were to the deep route and all 6 were incomplete, so the PAX performed 30 burpees.  Of course, Swirly promptly nailed the trash can after the last round.

    Split up into two teams (we will call them Patriots and Falcons) for relays races that included a pass and catch component.  If the ball hits the ground, the entire team does 5 merkins and then continues with the relay.  1 practice round, then the Falcons beat the Patriots in the 2 that counted.  Falcons picked 2 exercises — pickle-pounders (Wilson special) and Mariah Carey’s (Hardywood’s contribution — I thought he should have just stomped around complaining about the sound system malfunctions instead of calling cadence but he kept the DIVA locked away and soldiered through the cadence).

    Mosey back to the flag (including several pass attempts on the way back, Hardywood and Loose Good carrying our “pass targets” and YHC carrying my mini boom-box — should have had that on TYA’s Drone Cam.

    Quick merkin ROF and then COT, name-a-rama, number-rama and YHC took us out.

    Announcements:

    HDHH – 2/15 at Ardent – Lockjaw has the Q and Swirly has pre-ordered some fruity beer in a dainty glass.

    Several races coming up – Smoky Mountain, Ragnar, Ash Creek 5K, BRR training/teams getting organized.  See Swirly, Toga, ?? and TYA for details.

    Fudd is again organizing a golf outing for Suicide Prevention — April 24 at Willow Oaks – let’s show some F3 support.

    Moleskin:

    Super strong work by the PAX this morning.  Thanks for indulging YHC with some different themed exercises and making the best of a little “dead air” in the 4-corners, relay and QB drills.  Good fun and competitive spirit in the relays.  I thought Spit was going to go all Dick Butkus and close-line Helix.  They play rough in DaVille!  Gotta keep your head on a swivel – you never know when Terry Tate office linebacker may be lurking — the pain train is coming, WOO-WOO.

    Decent mumble-chatter on the mile run, but it seemed to quiet down once we got down to business.

    Way push through the cold this morning and thanks for playing along.  I may have to Q an “F3 Spring Game” in the warmer weather…complete, of course, with a post-game Tailgate!!

    Have a great Super Bowl weekend men.

    No more Gumbo for you.

  • 46

    19 F3 RVA men fought off the fartsack, into a 70 and sunny version of The Creek.  Here is what went down:

    Mosey around church for COP.

    Exercises included: Invisible jump rope x 46 IC, Arm circles 4 big and 6 small IC, LBCs x 46 IC, 46 burpees OYO.

    Descending curb crawl:  Bear crawl between curbs across church parking lot and perform 10 merkins, bear crawl back 9 merkins.  Repeato until perform 1 merkin.  (Q audibled at 5 merkins to move on to next exercise)

    Partner up for DORA 146, 246, 346.  One partner runs around church building while other partner performs exercise.  As a team, complete 146, 246, 346 of exercise.  Exercises included: 146 merkins, 246 WWII situps, 346 Squats.

    Mosey to grassy area in front of church for Tunnel of Love.  All PAX plank and each member crawls through human tunnel until each PAX member has crawled through.

    Mosey around church back to VSF.

    Numerama, Namearama, COT.  THE Carpenter took us out with a prayer.

    Announcements :

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

    Restoration Church Couples Night-2.4.17-see THE Carpenter

    YHC wanted to start his 46th birthday the best way he could and that is with the men of F3 RVA.  We got straight to work this morning and there was not mumble chatter except when LabRat figured out why we were counting to 46 with every exercise.  Then it was discovered that it was YHC’s birthday and the PAX’s present to YHC was 46 burpees.  After that, the entire group was pretty much moving the whole and too spread out for talk.  With that being said, everyone crushed this mornings workout.

    Birthdays are always fun because you get to do what you want most of the time, except for the work thing, running kids around thing, accomplishing an item from the honey-do list thing, etc.  Anyway, YHC got the start his BDAY exactly the way he wanted-Joining 18 other F3 RVA men for a beatdown.  Thanks for indulging YHC.

    Now go out there and EH someone new to F3 today.

    Circle K

  • Running in the Dark

    9 showed today for another Lockjaw Friday run.

    No 4 milers today.  5s and 6s headed West on Grove and rambled the neighborhoods around CCV and into UR.  A nice hill workout on the way home.  6s did a loop around the lake.

    This may be a new classic for the portfolio based on mumble chatter.

    Toga took us out.

  • February HDHH – Wednesday, February 15

    Richmond Pax,

    Come out for HDHH on Wednesday, February 15.  We will meet at Ardent at 5:30 (pm).

    3200 W. Leigh Street

    Richmond, VA 23230

    See you there!

     

  • Plato, Aristotle, and Bill Murray

    Eleven eager souls, including 2 Mumford defectors, broke free from the endless cycle of baser humanity to post at the Circus on a beautiful Thursday morning.

    COP – SSH, Boat-Canoe w/KB, Scorpions, DQs.

    Mosey to back of school for Groundhog Loop- 15 Donkey Kicks against the wall, Lunge across road then exercise at the grass. 4 rounds of exercise- 15 Halos each way, 30 double hand swings, 10 Situp Presses, 15 Groundhog overhead press. Boat-Canoe while waiting for the 6.

    Plank up after round 1, wake up to Sonny & Cher then repeato.

    Mosey to main lot for Musical Kettlebells- PAX bear crawl around circle and stop on the Q then do called exercise. If you are in open spot – 10 Burpees.  Exercises were Clean & Press, Curls, Swings.

    NMS- YHC is a huge fan of the movie Groundhog Day. YHC remembers learning about Plato’s Tripartite Soul in Ethics class 20 years ago from this movie. So the movie was our theme for the day.

    The plan was to do at least 3-4 Groundhog loops, but it took much longer than anticipated to do 2 times through.And the I Got You Babe was only player once, not as planned. Still the PAX persisted. Ronnie took to the theme by thinking of other movies from our youth to base a theme – Spies like us, Three Amigos, etc. Ronnie shared some other facts that YHC is choosing to post in the BB…

    The Daville takeover of CM continues as there were 4 “northerners” posting today, including Spare. All put in solid work.

    The Musical Kettlebells is fun as there is a large range of weights in the circle- 20-40 Ibs. This turns out to be a great way to sample bigger bells- ISI!

    Seriously YHC sees a lot of Plato’s Tripartite Soul in the I am Third concept in Free to Lead. It ties in perfectly and the idea of Sad Clowns reliving the same day endlessly and how F3 can help them. YHC was planning on doing some more philosophy during the beatdown but was afraid Earthworm would be there and start quoting the original text in Greek.

    Announcements – HDHH is Lockjaw’s this Feb, sounds like Ardent on 15th is in the works.

     

  • Rise Up and Get Buck

     

    https://www.youtube.com/watch?v=Z-yrtKsCdI8

     

    13 PAX rose up and got buck at 45MOM.

    The THANG:

    COP: Hammer Dance x~20, Power Dance x~20, Dirty Birds x~20, Mariah Careys x10 each leg, Pickle Pounders IC x10.

    Mosey to the basketball court for Triple Check: hip-slappers, WWII situps, backwards run/forwards sprint.

    Mosey to the field for Bear-Crab Futbol. Each time the ball goes out of bounds, all PAX perform 5 Burpees. If a team scores, they perform 10 Monkey Humpers to celebrate. The scoring team names an exercise for the other team to perform 20 reps.

    Mosey to the side wall of the school for the Ascending Testicle: 10 derkins with feet at 15 degrees, 10 at 45 degrees, 10 in BTTW position.

    Groundhog Day – mosey back to the basketball court for the same Triple Check.

    Mosey back to the flag for COT.

    NMM:
    YHC ended the disclaimer by asking TYA to complete the sentence: If a PAX is perfectly capable of performing an exercise, but chooses not to, then…. His response was “he’s a fish taco,” or something like that. PAX then proceeded to perform three exercises in honor of the Super Bowl-bound Atlanta Falcons.

    The Q’s counting was a little off due to lack of practice and deafening mumblechatter, but PAX seemed forgiving. The mumblechatter was reduced to stunned silence by the end of the beatdown. YHC will work on ways to spread it out a bit.

    After a swift kick out of bounds to get the Burpees going, the bear team scored within 10 seconds by threading a shot through the D and into the kid-sized goal (Marv? Singer? TYA? McRib? – it was a blur). PAX switched sides/positions, then Flipper willed a goal for the new bears. The 1-1 deadlock persisted for several minutes and a bazillion burpees, so YHC declared a golden goal overtime. The original bears scored within a minute for the victory. The losing team performed two sets of Mariah Careys, and the winning team performed one set of Hammer Dances.

    The Ascending Testicle was in honor of Sippy Cup and Chum Bucket who each posted solo to AOs in snowy freezing weather recently. Props to you gents, and hope your anatomy has dropped back into place.

    Best wishes to the PAX down and out with illnesses and injuries.

    Announcements:
    Lunch today at 12 at Wong’s.  Races: Belmonte (TYA) in March, Smoky Mountain (Swirly) and Ragnar (Toga) relays in April.  Suicide awareness and prevention golf tournament (Fudd) in April.

     

    https://www.youtube.com/watch?v=TRXtzsq4zl4

  • Beating Swirly to the AO

    11 determined stalwarts posted for a Wednesday morning beatdown…weather was perfect, 70 and sunny.

    The Thang:

    Mosey across the street towards the lake, stop at the triangle at the top of the street.  COP including 25x SSH, 10x Don Quixote, 15x Imperial walkers, 25x LBC, and 13 merkins.  Mosey further down the street to the gate for the 1k 5k.  Groups of two perform 100 burpees, 200 captain thors, 300 Merkins and 400 2 count Freddy Mercury’s.  One PAX exercises while the other runs a 1/4 mile.  Team completes 1000 exercises and 5000+ meters.  Mosey to street.  Lt Dan’s down the street.  Run back across the street to the shovel flag.  YHC takes us out and we are all off to our days.

    NMM

    A ton of mumble chatter and confusion this morning ensued because of missing PAX.  First off, Swirly and the blue truck were not at their appointed spot at 5am and that threw several of us off.  YHC was scouting out the route for the day and since BT did not see Swirly, he got confused, looked up the Q sheet and headed over toward the lake to see if the location had change.  Fortunately, he followed me back to the usual spot.  Also, I had trouble trying to figure out where to park.  It is easy when Swirly is there, just park behind him.  Without him, i could not tell where our regular spot was…I took a guess and I think I got it right.  Since the AO was not secured without Swirly there, I decided to head off campus to a safer spot ?

    Also before the workout everyone was confused who was to Q as Bleeder was not in attendance either.  It appears that all are reading the Q sheet now to see who is on deck.

    Heal quickly Swirly and Bleeder.  They have caught the bug the is going around that was started by patient zero (circle K).  YHC battled the same illness a month ago, and it took a good month to feel back to normal for me.

    “Swipe right” was in rare form this am.  The PAX’s knowledge of tinder terms and philosophies grows guy the day (even if we do not want any more knowledge on that front).  Also of note for “Swipe right” is that he is trying to get ready to pass a range test (5 miles in 40 minutes).  He better start running with Sippy and Saab….but if he does, they will whip him into shape quickly.

    Hardwood and Flipper were talking about he finer points of Karate classes.  Their terminology was foreign to me.  They must have taken a different class.

  • The Meaning behind the Lamppost

    Four souls ventured into the cool, dark morning for bootcamp, what else would they be doing outside at 5:30 AM.

    The thang:

    Mosey to the valley of doom – 25 SSH, 15 Don Q, 10 Derkins, 20 flutterkicks

    Mosey down Hate Hill to the pond.

    No man left behind – run around pond, perform ladder of exercise at each lamppost increasing up to ten, when finished run back to the last man in the Pax. Round 1 – merkins, round 2 – four-count mountain climbers, round 3 – two-count squats, round 4 – burpees (but only 10 burpees before running, not every lamppost)

    Lindsays – dips and Freddie M.

    Mosey back up Hate Hill to flag.

    Moleskin-

    Little late getting this one out, YHC’s bad. As Bleeder said, sometimes the simple workouts are the hardest. This one didn’t take much effort to create, but it certainly felt difficult. Hate Hill continues to be a source of pain for some of the Pax, YHC included, on the way home to the flag. Just brutal.

    There is one lamppost currently without light  around the pond, and a perfect total of ten lampposts. This might be helpful for anyone wanting to Q at Batteau. For some reason the  lampposts surrounding the pond reminded YHC of the meaning of the lamppost in The Chronicles of Narnia. Supposedly the beacon of light between the two worlds and the question of its origin is the iconic image that convinced CS Lewis to write more than one book. Trotting around the pond in the wee hours can feel a little bit eerie in itself.

    YHC doesn’t recall any announcements being voiced, but this morning at NoToll Hardywood announced he was going to attend The Avett Brothers this spring, so there’s that.

    -Singer