Category: Richmond, VA

  • Suck Relays at the Circus

    A sold out show at the Circus, as 16 brave men embraced the spring-like morning and jumped at the opportunity for fitness, fellowship and faith while swinging some weighted bells around.  It went a little something like this:

    COP –

    • SSHs x25 IC
    • LBCs x25 IC
    • Helicopters x10 IC
    • LBCs x25 IC
    • Halos x10 clockwise then x10 counter-clockwise IC
    • LBCs x25 IC
    • Slow Goblet Squats x20 IC
    • LBCs x25 IC

    Mosey to the circle for Catch your Partner – Partner 1 takes both bells and lunges around the circle, Partner 2 performs 3 burpees and catches Partner 1 for the flapjack.  Lunges audibled to waiter carry for second half of the loop.

    Mosey to covered columns for the main even, the Suck Relays.  Form two lines of 8 and spread out 2 men at each column down the line.  While one duo ran the loop, the PAX stationed at the columns performed various exercises, then bear-crawled to the next station when the rabbits completed their lap.  During the second relay, the rabbits performed 50 LBCs instead of running the loop and the transition between stations was lunges.  Exercises at the columns included: two-handed swings, clean and press, squat and press, snatch, WWII situps and press and something else that completely escapes YHC at the moment and wasn’t on the weinke because frankly YHC didn’t expect so many patrons at the Circus today.

    Once the Suck Relays were completed, the PAX moseyed back to the parking lot for a ROF – PAX held six inches with bells held high and each PAX took turns completing 10 WWII situps and presses.

    LBCs x 25 IC

    2 minutes of swings to take us out.

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

    Announcements:

    • Listen to the podcasts and for Godsake, someone get Saab a kettlebell!
    • Ragnar – trail run and camping – see Toga
    • Mountain Relays (Smoky and BRR) – see TYA
    • The Shining every Thursday in DAVILLE – show up for some great 3rd F and Food (the other, more pleasant 4th F; not the one often produced by Wilson)

    Moleskin:

    What a morning at the Circus.  First, the gloom was hardly gloomy.  Second, the cars just kept rolling in.  Great turn out this morning fellas. And, thanks for indulging the Suck Relays.  Heavy on the swings and upper-body today, but all PAX members pushed through.  Kudos to Mud Face for sucking up the heavier bells at each station to keep Emoji from blowing out the other shoulder.  I thought it was odd that all the 30 and 35 lb KBs ended up on the same side of the columns — MEN TO THE RIGHT!

    Strong work men.  A pleasure as always to step out front.

    Make the most of Today.  No more Gumbo for you!

  • Herding Cats

    16 pax plus Q gathered this morning in the parking lot of Mary Munford for 45 minutes of chaos.  The Q heard grumblings of rain drops, but the weather seemed kinda 70 and sunnyish to him.  Here is what was attempted:

    Warm up run

    COP (Yes, TYA…slightly extended)

    • SSH
    • Scissors  Top Hat and Cane Dancing Frog Rag Time
    • Copperhead Squats
    • Arm Circles
    • Merkins
    • Freddie Mercury’s
    • LBC’s
    • Crab Cakes
    • Crunchy Frogs

    THANG

    Relay Race Potpourri- Teams of 4 (Q was odd man out and shadowed Saab), perform stated relay on tennis courts.  Waiting pax alternate between planks with X5 IC merkins and Al Gores with X5 IC Copperhead squats per runner.

    • Burpee Suicide Relay- Runner performs suicide with a burpee at the end of each tennis court.  Touch the line upon returning each time, tag out to teammate when you return from the 4th court.
    • Bear Crawl/Crab Walk relay- Runner bear crawls past 2nd net, then performs X10 merkins.  Crab Walk past 4th net, perform X10 crab cakes.  Sprint home.
    • Wheel Barrow relay- Partner wheel barrow the length of tennis courts, swapping out at each court.  3-legged run with partner back.
    • Karaoke relay:  Combine into 2 teams of 8, karaoke facing school to 2nd net, karaoke facing Cary Street to 4th net, sprint home.

    NMS

    The pax seemed to be working against the Q this morning.  YHC wonders if this was out of love of the Q, or revolting against him due to his silly idiosyncrasies.  (YHC has settled on love of the Q, for the sake of his fragile ego.)  It all started when Q asked the pax whether they would like the standard boring counting for SSH’s, or the making a glorious sound method made (in)famous last time YHC had the Q (Doo Wah Diddy).  Pax resoundedly chose cadence….whatever.  Then, they just started singing on their own.  To protect the Q’s ego, he will chalk that up to him inspiring the pax to make their own glorious noises instead of just listening to the Q sing.

    Then, the circle started shrinking! It got smaller….and smaller…..and smaller.  The Q had a choice to make, fight or flight!  Lab Rat quickly picked the closest hole between two pax members and rag-timed his way out, barely making it to safety before the pax closed in on him for good.  It is also important to note that, while flustered, the Q’s cadence calling remained consistent.  YHC found that this is important to TYA’s well-being this morning.  You want to make TYA quit, change the cadence.  Good to know.

    YHC has done relay races in the past.  He did not remember the instructions being so difficult to convey to the pax.  So many corrections to be made!  It started out pretty rough with teams leaving before the Ready set GO!  Team 2….the whole team….took off on the 2nd relay together.  By the end though, the pax started to catch on, and we had a really competitive relay to finish it off.

    Although YHC likes to have something for the winners (such as calling out the next exercise or something of the sort), he was just too busy trying to make sure at least the important instructions were clear enough so as to minimize the standing around and make sure everybody gets a good workout in….while hopefully having a little bit of fun at the same time.  Mission accomplished?!?  The Q has no idea, but he is sure that the pax will let him know in good time.

    Special thanks to Saab for going twice on the wheel barrow relay, so that the Q would not get accused of holding the “clip board”.

    Thanks for playing along, gentlemen!

    Announcements:

    -Lunch today, noon o’clock at Pops Market on Broad.

    -Glad to see Guiness (Charlotte), Wheelie (Mechanicsville), and Carmen San Diego (Southside) make the trip to Mary this morning.

    -Circle K is still wearing his G-string looking for any dollar bills he can get to pay for the sex change CSAUP refreshments.  Hook the man up!  Truly men, test that thong and stuff it with a roll of nickles.

    -Thoughts and Prayers for Guiness’ sister in law, Kathy.  She is in the hospital and working hard on a recovery.  (Septis?)  Whatever it is, we wish her a speedy recovery.

    Lab Rat out.

     

  • Next level Podcast…Caution advised


    You have been warned:

    Podcast-6

    Podcast 7

    Thanks to LabRat for Participating this week.

  • If there is no struggle, there is no progress.

    It was a dark chilly morning in January, and the clocks struck thirty when five brave men entered the gloom. To their surprise no Q was assigned. Wilson took the lead and here is how the time went……..well something like this as there was no weinke!

    Mosey to front of school for COP

    LBC, Superman, Pickle Pounder, SSH & Don Quixote

    Mosey to side of school for triple check, but first LBC, Superman, Pickle Pounders. Partner up one runs and the other does box jumps, wall sits & merkins.

    Mosey to access road by side of school for like hill, but first LBC, Superman, Pickle Pounders. Partner up one runs to end the other does lunges, walkout merkins & broad jump burpees.

    Mosey to basketball courts for some suicides, but first LBC, Superman, Pickle Pounders. 1st round regular suicides. 2nd round 5 merkins at each line. 3rd round……but first LBC, Superman, Pickle Pounders – backwards run suicides.

    Mosey to bus loop for some mary to finish the morning. LBC, Superman, Pickle Pounders & Cross Leg Lifts.

    Short Mosey to VSF, number o rama, name o rama and YHC took us out!

    Moleskin

    On the ride to SOT Honeymoon & I wondered who was the Q. YHC is still feeling the effects of the CSAUP & Murph Monday so I was wondering if we were going to run today. Never told Honeymoon – dude have you seen that guy run? Gotta keep my image up…..LOL We got to AO first and started to call out the cars as they arrived. Was bummed not to see Aisle 5, Rosie or Lugnut, but we pressed on. Gumbo & McRib both knew no Q was assigned so they immediately stated they would. Imagining I was on Celebrity Apprentice I boldly stated “I got this”! Without a weinke! Shortly into the run I was scrambling to figure out what to do. I might have answered my question..do I just make them run for 45 minutes on the track? I dug deep and came up with what is above. Might not have been as smooth as I wanted (Honeymoon would not stop the mumble chatter during COP) I might have barked at him, but I would have it no other way! As we worked our way around the AO I kept thinking of what I am challenged to do, so I did those things. Like running. We did approx. 600 LBC’s today. Just because!

    Have a great day and I look forward to being in the Gloom with you fellas!

  • Ones’ Complement

    Fourteen WDog regulars + 1 non-FNG but FN-Wdogger circled in the darkness promptly at 5:30.  Sippy arrived precisely at 5:29 which gave the PAX the typical 60 second warning.  Quick mosey to the far circle for brief disclaimer then COP:

    COP
    12 – Don Quixote
    1 – Burpee
    12 – Copperhead Squats
    2 – Burpees
    12 – Slow Merkins
    3 – Burpees
    12 – Mountain Climbers
    4 – Burpees

    The Thang
    Mosey to the rusty cage to pick up Honey Do’s favorite coupons.  Partner up with 1 partner carrying the coupon back to the stage.

    One partner is on the stage doing an exercise while the other runs counter-clockwise around the Carillon.  Muscle up on stage without using the stairs.  Each exercise was repeated twice.  Exercises were: Doc Brown’s (squat with a toe raise at the top), side lunges, and curls/overhead presses.  Flutter kicks between sets until everyone completes.  Last set included partner people’s chair while passing the coupon back and forth.

    Mosey back to take the coupons home then complete 5 burpees.

    Mosey to the amphitheater for 11s with derkins & dips.  Start at the bottom, go up 1 step and complete 1 derkin, come back down to the bottom and complete 10 dips.  Next go up 2 steps and complete 2 derkins, come back to the bottom for 9 dips.  Continue escalating until you do 10 (yes TYA 10) sets.  Plank-o-rama at the bottom until everyone completes.

    6 burpees OYO.

    Mosey back to the flag for a not-so-quick round of monkey humper ring of fire.  10 humpers then pass to the next, starting with Circle K.

    Number-rama, name-a-rama, the end.

    Moleskin
    YHC always loved math but TYA should recognize that the entire world does not revolve around math.  In fact, the entire world revolves around the sun which is 101011110111100111100000000 miles from earth (YHC guesses).

    Hardywood offered up to name the side lunge exercise after the Jackson 5 and commenced singing doo wap.  As Q, YHC questioned his transition from the Jackson 5 to the Hanson Brothers.  Turns out Hardywood has a great deal of knowledge about the brother band from Oklahoma.  Talk amongst yourselves.

    As is typical for a Splinter Q, I missed out on an opportunity to be more explicit with instructions.  This inevitably happens once per Q and will continue to work on it.  Thanks to Singer for reminding me of this post-workout.

    Running with the coupons was fun until someone busted Honey Do’s sack.  We may need stronger sacks.

    Announcements
    Opportunities exist for team relay races.  If you haven’t participated in one before you should.  Contact TYA for Smokey Mountain & BRR info.  If you enjoy camping & running contact Toga about Ragnar.  Toga may even share a tent with you to stay warm.

    Next iteration of the podcast is ready.  Listen intently.  Ideally while not drinking coffee as your keyboard may suffer from the dispersement of micro-particles of caffeine.  Bleeder to post soon.

    As you witnessed, Circle K knows his way around a big grill.  In lieu of hugs and kisses, Circle K accepts 2″ by 6″ artwork modeled after dead presidents.  If you try to hug or kiss Circle K there could be more sack ruptures.

    Splinter out.

  • Old Glory Returns to DaVille

    14 faithful and 1 extreme LIFO came out on this windy Tuesday morning to see the return of Old Glory to DaVille. This is how it went down:

    Mosey around the HS and MS (about 1/2 mile) with shovel flag

    Short COP
    – LBC’s IC x 25
    – Crab Cakes IC x 15
    – Arm Circles x10 small x5 big reverso

    Old Glory Main Event

    Complete 2 laps around the soccer field = 1 rotation with the following exercises:
    – Lap 1: 20 Merkins at shovel flag, 20 Jump Squats at far corner
    – Lap 2: 20 Burpees at shovel flag, 20 WWII Sit Ups at far corner
    Complete as many rotation as you can in 30 minutes

    Victory Mosey
    Person in lead carries flag, exchange the flag when passed. Mosey around the HS and MS (about 1/2 mile)

    Numberama/Namorama

    Abacus took us out

    Moleskin

    Phonics had the original Q this morning but it seem the winter bug got him so a fartsack morning was needed. He posted on  DaVille FB Messenger asking for someone to Q in his place. Since no one spoke up YHC decided it was time to bring back Old Glory.

    Old Glory was one of YHC’s first experiences of F3 (Thanks TYA) and since it has been 7 months since it’s been at DaVille it was time for a return.

    YHC decided the break up the traditional one mile warmup run since most of the PAX was still recovering from CSCAUP this weekend. The PAX was ok with this.

    Mumblechatter  was low today mainly do to the fact that the PAX was focus at the task at hand.

    Shout to Abacus for leading the PAX with the most rotations (5.5) and to Atlas for pushing himself to finish.

    Stay tune for more Old Glory workouts at DaVille soon

    Announcements:

    • Some F3 RVA shirt still on discount sale. See Lab Rat if you want one
    • AshCreek 5k May 21st. Look to have a F3 Team represented at this event in our community. $25 if you sign up before May 6th. Register under F3RVA. See link for sign up and more details http://www.ashcreek5k.com/
    • I have created a new Old Glory tracker on the Q signup sheet in google docs for those that want to see how much stronger they get. See the link below: https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=235075204

    SPIT ON THAT!!

  • No Brown Water @ NoToll

    8 NoToll regulars braved the wet cold and rallied post-CSAUP for a gloomy beatdown that went something like this:

    Brief mosey

    COP: SSH, DQs, LBCs, Crab Cakes, Bob & Weave

    Mosey to Tennis Court

    Line up on side line for Inch Worm

    Mosey back to parking lot

    Guantanamo x2

    Bear Crawl Snake x2

    Mosey to back parking lot

    4 Corners: 10 merkins, 20 lbcs, 10 gorilla humpers, 10 box cutters

    Repeat x4 increasing 10s by 5 and 20s by 10 until we do 25, 50, 25, 25
    Introduce 20 poll smokers each time after the first round

    Mosey to bleachers for Bleacher Work: 1 min box jumps/step ups, 1 min dips, 1 min muscle-ups, then 30s of each

    Mosey back towards SF

    2 min of Mary: Flutter Kicks & Alabama Prom Dates

    COT – Hardywood took us out

    NM

    Lots of mumblechatter post-CSAUP…thanks to Wedding Singer for maintaining the Q’s cadence during the SSHs. YHC did his best to not pull a Wilson as the PAX was paying no attention to the Q at first. The Bob & Weave shut everyone up…mostly because YHC’s cadence call was all over the place.

    Tennis courts retain water.

    Honeymoon requested Merkins rather than planking during the Crawl Bear Snake. YHC invited him to merkin if planking wasn’t enough. After 2 rounds of snaking (without gloves because they had been soaked during the Inch Worm.), Honeymoon abided.

    YHC stayed on pavement today given the rain totals RVA received over the last few days. No Brown Water today.

    Don’t ask FlashDance for pointers on KB swings…instead, check with Rosie on good form.

    Thanks for coming out gents!

  • Taxi Cabs, Saabs and Subarus

    Nine men arrived generally on time for today’s iteration of Spider run.  One more joined after securing moderately appropriate parking.  Q was hoping for, and received, even numbers for a new type of running workout.  Here is what transpired:

    Route:

    • There was no route.  Much confusion arose.

    The Thang:

    • Mosey to the intersection of Westhampton and UR Drive
    • Instructions were to partner up with someone of different ability than your own.  Partners run in opposing directions around the loop of Crenshaw, Keller, Westhampton, UR Drive.
    • When the partners meet turn around and return to the rendezvous point
    • Repeat a second time, attempting to beat your partner to the spot where you turned around the first time.
    • Mosey to the intersection of Richmond and Gateway.
    • Choose new partner and repeat same strategy.  Loop included Gateway and Richmond Way.

    Moleskin:

    Your mileage may vary as there was likely no 2 people with the same mileage.  YHC was desiring something different considering the majority of us hit longer distance mileage this past weekend.  This workout was intended to introduce speed work and hill work in the same concept.

    Observations:

    • Respect to TwoCan and his service to our country.  You witnessed something that has only happened 58 times in history.  Regardless of politics, #respect to you.  Tomatoes in gowns is always a good thing.
    • Tinder leaves many in the PAX at a loss for words
    • BT mentioned shotgunning and YHC’s first thought was a slightly chilled can of Natural Light…
    • Make sure you sign up to Q before Saab’s bedtime or he will show up thinking he is Q

    Announcements:

    • HDHH is in the works.  TYA may bring lasagna.
    • Circle K likes hugs but he would certainly appreciate PAX members make it rain.  Thanks for the support for CSAUP Saturday.

    Satire is alive!  Splinter out.

     

  • Rock Stars

    5 strong Oaks ignored the call of the Monday morning fartsack and met a blustery rainy morning to start the week off right.  Here’s what went down.

    Thang:

    COP: Abe Vigoda x 10; Forward arm circles, palms up, 10 small/5 big then reverse, palms down, 10 small/5 big; Copperhead squat x10; SSH x 21

    Mosey to top of Stairs of Pain to pick up one large stone for Native American Rock Run back to park’s sled hill.

    Slide and the Family Stones:  Each PAX takes a stone and proceeds to slide step to the top of the sledding hill.  At the top, perform 5 burpees.  Slide step back down the hill carrying stone facing the same direction and perform 10 merkins.  Repeat 2x facing each side for a total of 4 reps.

    Mosey to playground for some Pull and Squat.  Each PAX performs 5 pull ups, 5 chin ups and 10 squats, then runs to touch the Stone House and back.  Repeat x 3.

    Mosey to circular drive in front of stone house.  Run to picnic tables on opposite side of house  for step ups and dips.  First round x 5, second round x 10, third round x 15.

    Mosey a few steps to the grassy island to the north.  Perform one (1) sprint at full speed around island.  Retire to the island for 6 MOM.  APD x 10, one-legged APD x 10, Freddy Mercuries x 20, Dying Cockroach x 10, LBC’s x 50.  One round of 10 x merking ROF.

    COT

    Moleskin:

    Having never Q’d Batteau, YHC spent some time on Sunday scouting the AO, not wanting to disappoint an anxious PAX filled with anticipation and still on a high from a most excellent CSAUP event.  As if on cue (or Q?), who should show up behind YHC but Hardywood,along with his M and 2.0.  It is quite possible that Hardywood is a mythical park Sprite charged with protecting and nurturing the city’s natural treasures, or maybe he just works out all the time.  Either way, it was great to spend a few minutes with him reflecting on the awesomeness of the previous day.  Having damn near killed myself on the slippery brick walkways on Sunday, YHC made the decision that the workout would take place on high ground in the grass, and hopefully the PAX was able to shake out the soreness while at the same time feeling sufficiently worked.  The Native American Rock Run was improvised and more difficult than expected, and the slide hill was a throwback to an old basketball workout.  Everyone crushed it.  During the sprint, YHC completely gassed himself while Hardywood and Sippy Cup showed their wheels and blew by me as if i was a statue.  As always, Swirly owned the pull up station, and it was really good to get to sweat it out with Wheelbarrow, whom I’ve not gotten to spend enough time with.

    It was a pleasure to lead, gents, and it felt really good to get back in the Q.

    Announcements:

    Normal workouts this week.

    Throw some $$ at Circle K, but make sure he keeps his clothes on.

    Read the directions before using One Wipe Charlies.

    Squeeze your loved ones and let them know how much they mean to you.

    Go forward with PURPOSE!

    Aye!

  • Murph Monday

    6 brave souls braved the sideways rain to take on Murph Monday!

    Here is how the first Murph Monday went down…..

    Mossy around the school 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 we headed back to the parking lot but deciding we needed extra mileage to complete the full 1 mile journey so we took a lap on the track.  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.  Great to get Carmen Santiago taking count today as we powered through the 10 rounds, nice work!  I was very proud of the group as they continued to knock out all the pull ups.  Keep up the good work men and remember Iron sharpens Iron.