Category: Richmond, VA

  • Land O’Lakes Girl and Rusty Dora

    The baker’s dozen dawned their best summer attire and moseyed out into the gloom for a grand old time at WDog.

    The thang:

    Warm up – SSH, Don Q, 10 burpees OYO, Freddie Merc

    Land O’Lakes crawl – Run from roundabout up Carillon and over to other roundabout. Bear crawl roundabout, run back up Carillon and over to other roundabout, polar bear roundabout.

    Mosey to cage – Rusty Dora – partner up for (1) 50 pullups, (2) one person holds pull up, other partner does merkins, 75 total and (3) 100 jerkins, partner runs to sign.

    Mosey to amphitheater – ring of fire – heals to heaven and 30/60/90 holds.

    Box jump burpee up the steps. LBCs when finish.

    50 LBCs in cadence.

    Moleskin-

    Great job everyone. YHC bit off more than he could chew this morning, but as the saying goes, if you can’t Q it, don’t do it. The bear crawls were brutal. The idea came from an aerial view of the site, one could imagine a few rather obscene designs from the layout, YHC thought the bikini crawl was the least offensive. However, Saab being good for a story, told one of his intimate childhood fantasies involving scissors and a Land O’Lakes lid. And so makes first and perhaps only appearance of the Land O’Lakes Crawl and Rusty Dora.

    CSAUP/Frozen Triangle ramping up this weekend, 6:00 AM start at Dogpile. Numbers are growing steadily above 30. If you can’t run, bring a bike, or hang out for dogs and beers after, should be a great beatdown.

    Good to see Bleeder back in the mix, Happy Birthday buddy. Saab on day 18 of 31 in straight attendance, keep it up, there’s a party for you on February 1st at 5:30 AM at WDog, and by party I mean running, merkins, and burpees.

    See you in the gloom. Go Pats

    Singer

  • F3RVA Podcast Intro… listen carefully

    Vans
    Explicit
    With hours of hard work, miles of roads driven, mounds of paper destroyed, Hundreds of thousands of emails deleted (no wait that was something else), many words used incorrectly and a few dozen packets of sugar.

    The F3RVA podcast is now here:
    Hosted by TYA, Swirly, Bleeder and Saab, also, (with the occasional special guest)

    All the F3RVA Podcast

    First Podcast..one at a time

    Second Podcast..one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    If you like what you hear, you are welcome…… if you don’t blame TYA (He will take comments in his office; his office hours are every other Thursday from 9:00-9:01 am)

    Enjoy!

  • Where are we… oh no!

    Seven spider run alums appeared from the ether to take on this iteration of our weekly gathering.  To everyone’s surprise a +1 got a head start with a few laps around the lake before getting started.  Here’s how it went down:

    Route:

    • Meander east from the commons and head toward the river road entrance
    • Turn right and head up Crenshaw
    • Exit UR and cross College drive to Westham.
    • Right on Westham to Baldwin
    • Right on Baldwin which turns to Hampshire which turns to Horsepen
    • Climb Horsepen to Patterson
    • Right on Patterson for a brief jog then right on Ridge Top
    • Descend Ridge top to… oh no!  Chandler
    • Up Chandler to the top back down then left on Gardiner
    • Meander back to the VSF

    Moleskin:
    The route was basically 5 miles.  Those in front got a little extra by mother goosing where appropriate to assist with directions as well as keep the PAX together.

    Marv and/or Sippy were lost until they saw Chandler.  Then they were lost no more.

    Pucker persevered even though he was noncommittal at the start.  You show up, you do what the Q says.  Lucky for you there was nothing less than 5 planned.

    Great to see Bleeder get a head start today.  Had YHC known he could have planned for a rendezvous point somewhere on Westham.  Bleeder’s navigation ability allowed him to meet us up anyhow.  Way to push it Bleeder.

    Annoucements:
    CSAUP – you know it
    Podcast – coming soon

    Splinter out

  • ReeseStrong Dry Run

    A friendly 15 hit the pavement and graced Atlee High School this morning with their shining happy faces.  Spit and Circle K raced to put up the shovel flag, and Spit won (he had a head start though).  The weather was dark.

    Parking Lot Tracers

    • TYA rant.

    COP

    • SSH
      • TYA rant
    • Copperhead squats
      • TYA rant
    • Don Quixotes
      • TYA rant
    • Arm Circles
    • Merkins
    • LBC’s
      • TYA rant
    • Crab Cakes
      • Entire Pax rant

    THANG

    Mosey to elementary school for “the hard way” track work:  Run track, stopping as a pax every 5 minutes for 25 merkins + 25 squats.  Extra credit stations along the route inculded (but not limited to) bleacher dips, AMRAP pullups, sprints, karaoke, LBC’s.

    Roll back to the six:  Run back to flag, with the Q kicking anybody back to the six that caught up to him, until finally he rolled back to the six as well.  This quickly transformed into whomever was leading at the moment to roll back to the six.  Picture perfect.

    NMS

    This was probably the easiest (to lead) workout YHC has ever Q’d, even with TYA’s watchful eye and liberal critiquing…..a true you v. you workout.  Once the COP was over (yes, that happened after Parking lot tracers) and instructions were given, everybody was pretty much on their own and all the Q had left to do was monitor the time.  Plan was to get 6 sessions in, but we only managed 4 due to the distance from the flag and extended COP.  If anybody didnt work up a sweat this morning though, it was his own fault….but everybody seemed pretty lathered up.

    TYA was in rare form this morning, commenting first on the order in which things were taking place (he is not a fan of tracers before COP), and then he lost his marbles when faced with the “DaVille count”.  Insert Upchuck counting in broken spanish and Emoji throwing out random numbers, hilarity ensued.  The entire Pax lost it when Lab Rat tried to rotate during Crab Cakes.  This was definitely one of the rowdiest COP’s in a while.

    Over at the track, the code word for the 5 minute mark was “tomato” (this is Hanover, you know).  This brought a brief discussion up regarding “safe words” and what words would make terrible safe words.  Tied for first in YHC’s mind were “more” and “harder”.

    If you really want to get grossed out, talk to Emoji and ask him about how his wife is similar to Doc Ock.

    Standout effort from the Q’s eye this morning goes to Opus, who is finding out that getting stronger at F3 just means you get to do more stuff.  Also, notable mention to MudFace, for pushing thru a run-heavy workout.  Great work from everybody this morning.  Lab Rat could not have been more proud than seeing all the pax rolling from the front to the back on the run to the flag.  Poetry in motion.

    Random note:  Spike now has an F3 shirt.  We will be looking for that VQ, soon now!

    A great workout and lots of laughs this morning, gentlemen!  It was truly a pleasure this morning.

    Announcements:

    • Frozen Triangle CSAUP:  Saturday at 6 a.m. starting at DogPile.
    • Lab Rat has 1 DaVille XL shirt left, $25.  Get with him if you want it.  He also has a fistful of free F3 stickers he keeps forgetting about.  They are a micro-step below mandatory on your car.

    Lab Rat out.

     

     

  • The B.O.M.B.S. Make Us Stronger…

    13 strong, fearless and determined PAX stormed into NoToll this morning ready to make the most of their day by starting it off right, this is how we did it:

    Mosey to the back parking lot for COP, which included:

    • SSHs x30 IC
    • Copperhead Squats x12 IC
    • Imperial Walkers x15 IC
    • Merkins x10 IC
    • Arm Circles – 10 small and 5 large, forward and backwards
    • 5 minutes of LBCs – 1 minute to do AMRAP LBCs and 10 seconds of rest in between – some mumblechatter during the first two rounds but the last 3 rounds were quiet

    Mosey around the field to the pavilion to partner up for some B.O.M.B.S.  One partner exercises while the other partner runs a lap around the field, then flapjack.  All in an effort to complete the following:

    Burpees x50

    Overhead claps x 100

    Merkins x 150

    Big-boy situps (WWII sit-ups) x 200

    Squats with a jump x 250

    Slow-mosey back to the  basketball courts for a merkin ROF, followed by 10 merkins together IC. Back to the flag for COT and BOM.

    Name-a-rama, number-rama, and YHC took us out.

    NMS:

    This weekend and yesterday were difficult for YHC.  My mother has taken a turn for the worse and her disease appears to be taking over.  Just another example of a real-life bomb being dropped on us.  As you all know, being out there in the gloom with my F3 brothers was the best place I could have been this morning, and stepping out front and leading such a strong and determined group this morning.  You guys took that BOMB and kicked its ass.  Coming together at the end to crush those remaining 75 squat-jumps was awesome.  Way to crush it men.

    A big thanks to Hardywood for crushing the exercises and making YHC’s work today easier.  I know there were others crushing those BOMBS too.  Way to work.

    We all have bombs dropped on our lives from time to time, but YHC thinks that is when our faith and inner-strength is tested, when our community and support system shows its power and when we come through those tough times, we are stronger, our faith builds and our community is tighter.  As I mentioned in my prayer, our days on this earth may be numbered, but there is no limit to what we can do with those days.  Make the most of your day today men!

    No more Gumbo for you!

     

  • A Visit to 13 Acres

    8 PAX members gathered in the parking lot for a MLK Day beatdown.  A virtual flag was planted and we were off.  This is what happened.

    COP

    13 SSHs IC, 13 Don Quixotes IC, 13 Merkins IC, 130 LBCs IC

    The THANG

    1.  For 8 Minutes, do as many as possible of the following:  10 Donkey Kicks, 10 Carolina Dry Docks, bear crawl 10 yards, 25 LBCs, 10 Break Dance Kicks, crab walk 10 yards back to school and repeat.

    Saab gave a 20 count.  Mosey to bus loop.

    2.  Partner up for relay.  One partner will sprint around the bus loop.  He will then tag the other partner who will do the same.  Each partner does this 4 times.

    Toga gave a 20 count.  Mosey to playground.

    3.  TABATAS – Three 8 cycle rounds.

    • Round 1 – Tuck Jumps/Angled Knee Jumps
    • Round 2 – Merkins – start with close grip for cycle 1 get wider each cycle until cycle 4.  Repeat close grip to wide grip for cycle 5 – 8.
    • Round 3 – LBCs/Mountain Climbers.

    Lockjaw gave a 20 count.  Mosey back to flag.

    Numberama, Namerama, YHC took us out.

    Moleskin

    It was an honor to lead this PAX for MLK Day at an AO that YHC knew so well growing up.  Before Holton Elementary School was built in the late 90s, this was a city park know to many in the area as Thirteen Acres.  (YHC is unable to confirm if this was the actual name.)  It was a large open space with a playground and a house that remains on the property.  When Holton Elementary opened in 1999, it was the first new school the city had built in many years.

    The theme during the COP was 13.  All exercises had 13 in them.  The AO is close to mile 20 for the Richmond Marathon.  To help the PAX get through the mile 20 wall, we worked continuosly for 8 minutes.  During the 8 minute exercise, most completed at least 3 cycles with Toga completing at least 3.5 cycles.  Outstanding work!  During the relay repeats, YHC noticed that Saab got stronger with every lap.  All PAX members performed well during difficult TABATA cycles although YHC had nothing left at the end the Merkin cycle.  YHC was most impressed today with his youngest son who was dressed and ready to go without his alarm going off at 4:40 AM.  Great job E.T. (Evil Twin)

    Announcements:

    Thank you to all for allowing YHC to lead today!

    Phonics

  • Put the Run back into RiverRun

    Four of the RiverRun regulars emerged from the warmth of their vehicles in time for Wilson to show off his headlight identification skills as Splinter pulled in as the clock ticked 0530.  Wondering whether McRib was going to enjoy his banker holiday in the fartsack off we went.  At some point McRib emerged from the gloom to make it an even 6.

    THANG

    Long warmup mosey on the roads to the track to loosen the joints.

    SSHx? IC, Peter ParkerX10 IC, IWx15

    Fantastic 400s

    10 each of 4 exercises with the twist of 100m run between each of the 4.

    10 merkins – 100m run, 10 Monkey Humpers – 100m run, 10 plank jacks – 100m run, 10 Flutter Kicks (2ct) – 100 m run; Repeato for 20, 30 and 40 reps of each.  Add a straight 400m at a medium pace with a little extra sauce at the end.

    Mosey to the playground for a round of Pull Up/Jump Squat 6s – (Shortened 11s)  5 Pullups/1 Jump Squat, 4/2…1/5

    Mosey to the bus loop, partner up.  Partner 1 bear crawl/crawl bear across bus lane and back, P2 dips on a bench.  3 rounds then 3 rounds with P2 doing step ups/box jumps.

    Mosey around the school the long way to find a dry spot for some Mary.  American Hammer x 20, LBCx50

    COT, Wilson took us out.

    NMM

    We took the long mosey to the track, completed the warm up and began on the Fantastic 400s when from somewhere out of the gloom Kevin Bacon McRibwich (full name) showed up behind us.  Wilson may have a little something extra in his LBTs as he thought it might be a clown emerging from the gloom beyond the track.  It was only McRib catching up to the group on the track.  Good thing the mumblechatter was strong and he heard us through the gloom.

    Starting with SSH the mumblechatter was strong enough that everyone lost count discussing Derrick Rose skipping out on a game last week.  Not going to happen with this Rosie on the Q.  With the cold and ice last week there was minimal running being done at the AOs that YHC visited so the goal for today was to change that up.  The consensus was that 10 and 20 monkey humpers are ok but rounds of 30 and 40 with a run afterward makes the legs a little weak.  Also needed to add some bear crawls in since Honeymoon doesn’t get much of that in NC.  The only way to get better is to do more of it, which is why YHC wanted to throw a few pull ups in.  YHC told the PAX if there was time we would find a dry spot at the end, they crushed it and we found that spot so everyone could make the imprint of their shirt on the dry sidewalk.  Splinter’s Punisher logo was impressive.

    Curiosity about the rumors of a F3RVA podcast consumed discussion after the workout, that and eager anticipation of the CSAUP.

    No announcements of note beyond the CSAUP.

    Great work today men, appreciate the opportunity to step in front to lead this morning.

  • Old Glory Debuts At Batteau

    Six local warriors and one southern ally slayed the FS and laid claim at Batteau.

    The Monday morning success habit went like this.

    Old Glory is a benchmark workout that consists of the following:  1 mile warm up run. Complete a half mile loop with four exercise sets.  Complete one exercise at one of four equidistant spots.

    The exercises are 20 merkins, 20 jump squats, 20 burpees, 20 WWII situps.

    With the group starting at precisely 5:30am, the exercises begin at the completion of the warm up mile.  This is an AMRAP workout, so as many loops are completed as possible until 6:00am.  Once that time is met, complete a cool down mile and back to start.

    5 Min of Mary – 50 IC LBC, 20 IC Freddy Mercury

    Ring of Fire

    Numberama, namerama, Swirly lead us out

    Moleskin – YHC has had Old Glory on the calendar since doing this at No Toll a few months ago. This is a solid workout to start the week and a great way to measure progress.  Sippy Cup slayed this workout.  He completed the most loops and stations today with 3.75. There will be another Old Glory in the coming months.

    Great to have Minecraft visiting from our friendly southern colleagues in Raleigh.

    CSAUP is this weekend 1/21. Please cancel any plans you have for Saturday afternoon.  You will likely be useless.

    Be super.

    Hardywood

  • Miracle on the Hudson (er…James)

    2 appeared in the dark today for the weekly trail run along the banks of the James River.  Other regulars who were absent today were TYA and Lab Rat, who were running the Willis Creek 35k.

    Given Offshore’s time constraints, his plan started with a straight out and back run (30 minutes each way).  Plans were thwarted, however, when he chose to stick with YHC through the south side run to Forest Hill loop – thus adding about 20 minutes extra to his run.  Upon exiting the loop, Offshore and YHC parted company, with Offshore heading back on the South side, and YHC heading East to the ‘new bridge’ with a return on North side.

    Respect to TYA and Lab Rat (and any others?) running the Willis River 35k today…a distance YHC could only cover these days if either chased by a ferocious animal, or if chasing a pair of well positioned tights (NOT TYA’s).

    On this day in history, Sully Sullenberger flew his plane into a flock of unsuspecting birds…there were no survivors.

    Saab abides

  • Tabatta Nation @ GridIron

    A fearless 4 posted to GridIron on a cold, wet day. DK & White Deer came in hot, spilled out of the Passat and the workout went something like this:

    THANG

    COP: SSH, Bob & Weaves, Tempo Merkins, LBCs, Arm Circles

    Tabattas:
    1) Box Jumps/Step Ups
    2) Dips
    3) LBCs (alt KB press & over)
    4) Lt. Dans
    5) Lt. Dans again
    6) LBCs (alt KB press & over)
    7) Bob & Weaves
    8) Standing Leg Dips
    9) Pole Smokers
    10) LBCs (alt flutter kicks)
    11) Box Jumps/Step Ups

    We must have done others. At some point we moseyed to the parking lot to perform Long Curb Crawls w/ KBs on one side: Partner up, regular curb crawl w/ 20 merkins, or curb crawl w/ 10 KB merkin rows. Repeato x2.

    COT – Atilla took us out

    NM

    The Tabattas allowed for ample chatter and good fellowship even before the Coffeeteria @ Einsteins.

    White Deer & Atilla sparred verbally the entire time, maybe because White Deer has missed a few weeks do to a christmas decoration injury…the most memorable jab was when White Deer bailed on one of the exercises to do KB Tricep Curls and Atilla cheered “Curls for the girls!”…and White Deer retaliated later by chiding Atilla for doing Step Ups while Earthworm (15 years his senior) was doing Box Jumps….Atilla simply laughed and said, “Well, when I’m 55…you’ll be 70.” Ouch. Johnsonville will be sad he missed this one.

    YHC enjoyed leading this morning. Thanks as always.

    Announcements:

    Frozen Triangle next weekend. GridIron is still on for those interested.