Category: Richmond, VA

  • Time on Deck

    The fart sack was calling me this morning than I sat up in bed with the thought of Swirly outside my house with the Woodfin truck yelling get your ass up you are the Q for God sake!!!

    The Thang :  circled up and ran to the four corner parking lot. 1 round of knee hugs 2. Russian Zombies.  Than ran 10 labs of 4 corners without the corners.  Indian pole merkin relays 1 round 2 round heals to heaven with upright Alabama prom date locked in the up position relay.

    Teams of 2 ran/dips 2 rounds ran/bent over rows 3 rounds  ran/decline merkins 3 rounds

    Ran back to the flag

    Thanks again to the PAX that kept me on time.  Also Honey Do, thanks for the prayer that was just what I needed this morning.  It’s always a better day with F3 and our PAX!!!

  • Kids, don’t try this at home…

    Eleven intrepid men – which included two south-siders (south to DaVille that is) – presented themselves on a dark frigid morning for YHC’s first DaVille Q.  This is more or less what transpired…

    COP:  SSH, DQ, Merkins

    Red Barchetta:  Flutter kicks (100), LBC (75), Mountain Climbers (50), Merkins (25).  Perform each at corresponding yard-line after out and back suicide run.

    Donkey Kicks (10, 20, 30):  After each set Polar Bear crawl out, then crab-crawl back.

    Catch Me If You Can:  Partner runs backwards around bus loop while partner does 5 burpees, run and tag partner then swap. Two laps around.

    Jacobs Ladder:  1 merkin, 1 J-Squat, 1 Burpee.  Ascending to 7 for each.  Perform across 3 alternating points across b-ball court….running from point to point.

    Mary:  LBC’s (30), Rosalitas (30), Box-Cutters (20)

    Moleskin:

    YHC wanted to end the month with a bang, which thus led to his innaugural Q at DaVille.  Having posted there only once before – in the dark – he required occasional orientation.  This was evident as he prepared for the Red Barchetta, where the PAX had to confirm for him both a) they were truly standing on a soccer field and b) the true direction of the goal line.  Having that settled, YHC expressed his disdain for the band Rush as he went through the details of the exercise.

    Having remembered it was too cold for fireflies, YHC realized the periodic glow of lights he witnessed was from those checking their wristwatches.  Concerns then arose that the PAX was growing bored and feeling un-challenged.  To hopefully remedy this, he threw in his beloved Jacobs Ladder at the end…in the hope it would fill the void.

    On a more personal note, after posting 30 days this month, this concluded YHC’s own personal csaup for the month of January….one cannot stress enough how stupid and utterly pointless this was – thus the title of today’s BB.

    Announcement:  Lab Rat has one more DaVille shirt to unload at a bargain price.

    Saab abides

  • Logistically Easy

    Four regulars returned for this week’s iteration of Spider Run.  Quick exchange of pleasantries then off we went.

    Route

    Head south and exit UR via the River Road entrance.  Cross the shopping center and head across the bridge.  Exit via ramp, route under the bridge and head downriver.  4 milers looped back up and over the bridge back to the start.  6 milers proceeded past the ‘Z’ dam until our watches dinged then turned around and headed back.

    Moleskin

    This route is one of the rare Spider Run routes that do not require a weinke.  While it may have few turns, it is still challenging crossing the bridge with a stiff breeze coming at you.

    Not much mumblechatter opportunity for TwoCan today as there was only 1 taker on the shorter distance.  Glad to hear that his focus in now on speed, not distance.  Regular Spider Run hills run attendance will definitely help with speed.  Keep it up TwoCan.

    Much baseball talk today as the 6 milers live vicariously through their son’s sports.  It’s almost February which means hardball is right around the corner.

    Thoughts are with those in the PAX that are recovering from various illnesses or injuries.  Time heals all wounds.

    Splinter out.

  • I’ll take a side of LBCs – *UPDATED*

    3 River Run newbies paired up with 3 regulars to take on the cold wet grounds of Bettie Weaver Elementary to kickstart the last Monday in January.

    Here’s what went down (more or less):

    COP

    • SSH – IC x 20
    • Imperial Walkers – IC x 20
    • Arm Circles – 10 small to 5 big to Reverso
    • LBCs – IC 100

    Mosey to black top

    Black Jack

    • 20 Merkins to 1 LBC (Run to other side of black top and plank for the six)
    • 19 Merkins to 2 LBC
    • Repeat until you get to 1 Merkin and 20 LBCs

    90 LBCs IC

    Bear Crawl Burpees

    • Perform a 1/2 burpee to merkin position then bear crawl until Q calls out ‘Grizzly’ then perform standing portion of burpee
    • repeat until reaching the other end of the blacktop

    100 LBCs IC

    Catch a Crab

    • Partner exercise
    • Partner 1 performs crab walk moving away from partner 2
    • Partner 2 performs 5 crab cakes then bear crawls to catch partner 1
    • Repeat until each partner performs 5 rotations

    Triple Check

    • Squats
    • Mountain Climbers
    • Run around loop (audible to curb after 1 round)

    Mosey to dry sidewalk

    100 LBCs IC

    Numberama, Name O rama, Gumbo took us out

    NMM

    It was cold and wet at the River Run today.  YHC was expecting small numbers due to the weather, but was pleasantly surprised to see a few extra headlights in the parking lot and was even more surprised to see Fudd peeling in as the PAX started to take off.  This resulted in the PAX needing to take a Capri Lap around the parking lot to allow for Fudd to catch up as YHC would hate to have Fudd play catch the PAX in an unfamiliar territory.

    YHC had 2 objectives today 1) get in some catch up LBCs and 2) avoid excessive running.  Not included in the objectives above: 1) Staying dry or 2) Protecting palms.  LBCs were sprinkled throughout the Q and the PAX completed 600 total together.  These were mostly done on the freshly wet blacktop, which was also sprinkled with snow flurries throughout and was cold enough to numb Fudds lower backside region.  PAX take note…no Fudd droppings were dealt this AM at River Run, however, Fudd’s 4th F was strong once LBCs were moved onto dry and warmer concrete.

    YHC also was excited to try some new exercises this AM with the introduction of the Bear Crawl Burpee and Catch a Crab.  Fudd crushed the BC Burpee across the blacktop, and the Catch a Crab spread the PAX out nicely as each partner was chasing each other at various intervals.  These were also solid shoulder and palm crushers that effectively shredded the Nike workout gloves the M got YHC for Christmas.

    During the triple check, the PAX had to audible as there was concern that Oyster and Hezekiah had abandoned ship during their run.  Fudd and Gumbo had to form a quick search party and were able to find the missing PAX fairly quickly after they took a wrong turn around the loop (Yes…you read that correctly).  Future River Run AOs may need to include a tutorial on shapes.  On a side note…Fudd and Gumbo looked great running together in their VMI sweatshirts…YHC fears his may have been lost in the move last year, but will try to locate and join the GDC at future postings.

    Lastly, it is great to see new faces and F3 RVA brethren checking out the River Run.  It really is a great AO, with a lot of potential variations for creativity.  YHC loved seeing Fudd and Oyster come check it out for the first time and am happy that Carmen is becoming a regular at Southside AOs.

    Welcome to Buzzer Beater..you rocked it today, and hope to see you tomorrow at NoToll.

    Also, thanks to Gumbo for taking us out today…well said as always.

    Thank you all for letting me take the lead and indulging my further exploration of the Exicon.

    Til Next Time!

    McRib

     

  • You never know who might be listening

    Eight redwoods posted for super coupon Monday.  Here’s how it went down:

    Thang:  Mosey to field by school for warmup COP: SSH, Imperial Walkers, Strict “Sippy Cup” Merkins, Goblet Squats

    Mosey to basketball court for suicides: 1. Suicides with coupons and flutter kicks finisher, 2. Suicides with coupons and burpee finisher, 3. Unweighted suicide

    Mosey to wall and partner up:

    1. One person executes Wonderbras while partner does 10 burpees, repeato x3
    2. One person holds BTTW while partner executes 20 kettlebell swings, repeato x3
    3. Unweighted suicide
    4. Mosey to playground where one partner completes 10 weighted step ups while partner does froggers, repeato x3
    5. Complete max pull-ups (unassisted and then continuing with spot)

    Mosey to flag for Mary fun:

    1. Face your partner and execute sit-ups with coupon pass for 2 min
    2. Partner one does 10 coupon presses while partner executes flutter kicks, repeato x3

    COT

    NMM:  Someone who shall remain nameless (Hint: name rhymes with blob) recently stated in some rather blasphemous words that they would never lift a kettle bell.  Challenge accepted!  The PAX was greeted with an array of coupons befitting an F3 coupon Monday: 45# kb, 35# kb, 2 25# db, cinder block, and one 25# kb kindly lent by Mr Bucket.  Hilarity ensued as it quickly became evident to the PAX that nobody was getting out without carrying some weight through the exercises.  At least two of the PAX noted that they didn’t know what to expect, but it wasn’t what they got today.  YHC believes that boredom is the enemy of fitness, so it’s always good to mix things up.  Other items of note:

    • Double Bag was back and crushed it.
    • Ronnie suffered an injury while falling out of a tree.., but not on the F3 clock.
    • Saab did indeed abide through the whole thing.
    • Beware of alternative facts spread by Lab Rat on proper burpee form.
    • Kettlebell swing lessons are given on Thursdays at Circus Maximus.

    Stay Classy,

    Toga

  • Dry trails again

    “I shall pass through this world but once. Any good therefore that I can do or any kindness that I can show to any human being, let me do it now“. Let me not defer or neglect it, for I shall not pass this way again.”
    ― Stephen Grellet

     

    Six adventurous souls met at the trail head Sunday morning to enjoy a day created for running.  Here is what went down:

    Route:

    -Buttermilk (thru the tunnel) to Forest Hill Loop and back to car.  Most GPS’s had  7.0 miles.  Rosie’s took a short cut.

    -Saab and TYA opted for a longer route of which YHC was not privy to.  My guess is these long runners got in around 12 or so miles.

    NMS

    -Saab didnt know about his Facebook fan club.   He does now.  Also, he now has a beer!

    -Honeymoon was impressed with Forest Hill loop.  YHC is guessing he will be a regular on the trails in short order.

    -When TYA is on a mission, he is head down plow forward.  He was all business today.  YHC thinks he may have left his tights in my bed though.  My truck bed, guys!  Grow up!

    -Be careful how fast you are running on the trail, you never know when Hardywood will be coming the other way.

    -Upchuck is proving to be much better versed at talking and running than Lab Rat.  There is a shifting in the universe, and Lab Rat might be losing the mumblechatter king (or at least jester) title.

    -It’s really hard to make fun of Rosie, he’s just too damn nice.  Great running with you again, brother!

     

    Lab Rat out.

  • Looking at your watch won’t make it end any sooner…

    18 unsuspecting gents descended upon Dogpile for light calisthenics and a round of Tai Chi.  This is what actually transpired…

    COP:  SSH, DQ’s, and Arm Circles

    Dora’s:  Merkins (100), Leg Toss (100)/Flutter Kick (100), LBC (300).  Partner runs up hill (the very steep one with fencing at the top.

    Run to (Golden) Triangle…there’s a dirty joke there somewhere. Bear Crawl, 10 Merkins, Run, 20 Burpees, run (backwards) up hill, 30 WWII’s.

    Wheelbarrow’s up carillon steps.  Perform Merkin at each step.  Each partner does one round.  Alternating leg tosses (10) once done.

    Jacob’s Ladder: Starting at top of hill perform first of the following, advance to bottom perform second, advance to top on other side complete 3rd, then increment:  For example 1 merkin, 1 J-Squat, 1 Burpee, 2 Merkins, 2 J-Squats, 2 Burpees, etc.  All the way to 7

    Amphitheater:  5 dips then 2 merkins.  Alternating steps all the way to the top

    COP:  Freddie Mercuries, LBC’s, Rosalitas, Merkin ring of fire

    Moleskin:

    Since YHC has logged almost daily posts this month he wanted to end the month right.  As such he chose one of his favorite AO’s, selected some of the most punishing exercises hatched by other sadists in the group, and took the opportunity to try something new.  As one who likes a workout that leaves folks a bit fatigued at the end, he hoped he succeeded in this regard.

    Having not been privy to much mumble chatter, YHC will just list the fond observations and revelations he gleaned from today’s workout:

    • There was apparently a fair amount of watch monitoring today.  This could be chalked off to either boredom or a desire to see if there was still time to attend another F3 workout in RVA.  YHC will work harder next time to keep the PAX better occupied.
    • If you see something that resembles chocolate soft-serve, don’t touch it…it may have been skillfully placed there by Fudd
    • Speaking of Fudd, Lab Rat loaned him a new personal entertainment device. Still not certain what it’s exact use is, nor the legality of it’s implied use in all 50 states

    Announcements:  Fudd will be sending more information regarding an upcoming fundraiser (golf tournament) to benefit suicide prevention.  The PAX appreciates his dedication to this cause.

    Saab abides

  • Podcast…Listeners beware


    You have been Warned:

    Podcast 8

    Podcast 9

    Special Thanks to Hardywood for being part of the Show

    The story behind Podcast 9: Realizing that bringing photos to a recording studio might not be the brightest move, but then leaving them for the YHC to properly insert them into the Backblast so that all can enjoy the photos and story behind them, is a level of bravery and courage that few people in the world possess. KUDOS to TYA!

    Enjoy!

  • Coneheads

    A Pax of 14 showed up for Guppies virgin Q at The Creek.  At first, Guppy and Abacus were anxious that no one would show as there was only one car in the parking lot at 6:25.  But we start at 6:30 and not at 6:25. This is what transpired:

    Mosey to the side parking lot

    COP

    • X27 SSHs
    • X54 LBCs
    • X27 Imperial Walkers
    • X54 LBCs
    • X10 / 5 / 10 / 5 Arm Circles

    THANG

    Guppy, being a runner, put together a Q that mixed some of his favorite exercises with some running. The run took us through Forest Lake on a 1.7 mile jaunt.  We cut through the pavilion and ran down Wyndale, took a left at Linderwood, followed that all around the lake and to the stop sign.  Took a left at Wynchwood and went back to the start of the run at Wyndale and the pavilion.  But oh! What about some favorites?  Don’t be disappointed, fun was had at each cone that was laid out on the course.  11 cones to be exact.  As the pax arrived at each cone they began that cone’s exercise.  Once the last runner arrived, the pax did 10 of the said exercise together.  Here are the 11 exercises:

    • Burpees
    • WW II Sit-ups
    • Squats
    • Crab Cakes (in cadence)
    • 6 inch holds (30 seconds)
    • Merkins
    • Freddie Mercuries (in cadence)
    • Kerioke (across the street)
    • 5 count Leg Crosses
    • Werkins
    • Jump Squats

    Mosey back to the flag

    COT/Namorama

    NMS

    Guppy was excited as a 4 year old before Christmas Morning for his first Q.  Planning was done to ensure a good solid beat down.  Warning was sent of FB to ensure the pax brought their running shoes.  Giving all who are connected on the social media addict house a clue of the 2 miles of running ahead of them.  Abacus laid out all the cones prior to waking up Guppy and picking up LP.  Feeling the coldness of the morning, an audible was called on Abacus’ attire.

    Pulling in at 6:25 nervousness pulled on Guppy, for only Spit was there for his beat down from a 13 year old.  The flag was planted and the cars rolled in.  Mostly cars for 2 or more, bringing the Pax to 13.  Wild Thing joined us a few minutes late as he got caught in an especially intoxicating aroma in the fart sack. COP was a lesson in chewing bubble gum and patting your stomach at the same time.  Cadence, that is consistent, is tough.  Support was lent, as that is what we do in life.  We help support and ensure success of each member of the pax.  Given today is the 27th of January, Guppy had COP exercises consist of – – – 27s…  Mercy was asked for by the Pax, but the YHC laughed an eerie evil laugh and continued his punishment and counting.  However, mistakes were made and the pax missed out on 2 sets of exercises in COP.

    Next the pax learned the plans of the YHC.  It was explained that the Pax would run to a cone do an exercise till the whole Pax arrived and then do 10 of said exercise together.  Then they would run to the next cone, repeat and enjoy ten more times…  Mumble chatter was high amongst the youngest of the Pax as they controlled the fate and suffering of the whole Pax.  YHC at the first cone also let the Pax know they will be responsible of clean up – – picking up and bringing each cone with them.

    There was some outsiders that were confused and concerned as they saw 14 men doing all sorts of perplexing exercises.  Pace of one outsider, coming upon the pax in the middle of doing Crab Cakes, was definitely faster.

    Announcements:

    •    May 21st Ashcreek 5K.  Sign up at ashcreek5k.com and sign up under the team F3RVA
    •    Thursday mornings – Come to the Shining and dive into the Bible with your fellow Pax members
    •    Kettle Bell workout on Thursday Morning – Meet at Rise and Shine at 5am do Circus Maximus and then be back for The Shining.
    •    New Mechanicsville A/O coming soon.

  • Nollirac

    17 strong showed up for some running and biking through our fine city’s streets.  There was a chill in the air.  If only there was an app to predict the weather….

    The routes – Carillon routes backwards (Nollirac) in 4, 5, and 6 mile distances.

    YHC

    A Pax favorite in a forward route, this reverse routing satisfied all.  6 milers found the need to commit to 6 early on which was a new dynamic.  There was academic debate among the Pax to determine which route was hillier.  Personally, I think the reverse route was hillier.

    One thing for certain, the reverse route brings 4, 5, and 6 milers together for the last 4/10ths of a mile of everyone’s routes which is great for camaraderie.

    It was good to see Ricky Bobby out after some time off.  Double Bags did a great job committing to today’s run and covering those miles.  Well Done!

    TueKan disappeared somewhere en route.  The Pax speculated that he had been “swiped to the right”.  Speaking of disappearances, the 6 milers were met by a voice out of the shadows of the Carillon suggesting their pace today was sub-par.  Was it their inner voice speaking or a concerned citizen?  Sounds like a conspiracy.

    Announcements:

    -Marv can predict the weather with some degree of accuracy.

    -February HDHH February 15 – Unless TYA is selling a house, I will Q this one.

    -Saab Q tomorrow – This has been advertised as a strict kettle bell workout without any self-deprecating humor.