Category: Richmond, VA

  • Pull-Ups Are A Success Habit

    “Nothing happens to anybody which he is not fitted by nature to bear.” Marcus Aurelius

    11 warriors gathered in the early morning fog. They were ready and willing for the call to action.

    The Thang:

    COP:  SSH, Imperial Walker, LBC, Freddie Mercury X 20, Merkin X 15 (30 Merkins)

    Fantastic Four:  Complete four rounds of the following:  Squats, Plank Jacks, Mountain Climbers, Merkins and run up to the carillon and back.  On the first round start with 10 of each exercise.  On the second round complete 20 of each exercise, etc to complete of 40 of each exercise on the fourth round. (100 Merkins)

    Partner Elevens:  Boo-Ya Merkins (BYM) and pull-ups.  Round 1 is 1 BYM and 10 pull-ups.  Round 2 is 2 BYM and 9 pulls-ups, etc till completion of the final round of 10 BYM and 1 pull-up. (55 Merkins)

    Varsity Burpee Ladder – In the amphitheater start at the first row with 1 WWII sit-up.  Go up one row and perform 1 burpee.  Go up one row and do 2 WWII sit-ups.  Go up one row and complete 2 burpees.  Etc. till the top rows of 9 WWII sit-ups and 9 burpees. **Please note the term Varsity is in reference to the successful airborne campaign during World War Two which the allied forces lead by the USA decimated the Nazis in Operation Varsity.**

    Mosey back to the flag. Namerama, numberama, Lab Rat took us out.

    Moleskin:

    Gentlemen, you flipping crushed it. I hope that each and every one of you walk into your office today standing a little taller and a grin on your face. That was awesome work today.  TClaps to Taxi Cab and Wheel Barrow, your effort was absolutely outstanding.

    News:

    Bear Creek 10 miler is this weekend.  Please see TYA and Lab Rat for information.  Good luck to all those who are running.

    The final round of F3 Richmond leading the charge up Mt. Trashmore will be next weekend.  Rosie will be the honorable leader.  If you haven’t been to one of these, what the hell are you waiting for.

    Please keep Toga and his family in your thoughts and prayers.  His father passed away last night and is making his was to the big AO in the sky.  This totally sucks, but if there was ever a man to lead their family, Toga is the one.

    Be super.

    Hardywood

     

  • It’s better in the Bahamas…

    6 intrepid gentlemen arrived at University of Richmond commons for a post-holiday run.

    Route (Splinter Special): Take university entrance, run through river road shopping center and head toward bridge.

    4 milers:  traverse bridge and cloverleaf, then return.    5 milers:  head East, turn around at Rock Falls.  6 milers:  go past z-dam…to somewhere (or turn around at z-dam if you want a slightly shorter run – which is what we did).

    NMS:  Whether it was illness, copious amounts of food and spirits, or a trip to a resort in the Bahamas, it was clear the PAX was still shaking off the long holiday.   All mile options were covered by at least one.  Those who targeted the 6 mile made a deliberate decision to turn early given aforementioned recoveries.  Otherwise it was a solid run in unusually warm and only slightly damp weather.

    Chalking it up to distraction, YHC completely bypassed the name-o-rama (sorry guys).  Marv took us out – which was uplifting as usual.

    Announcements:

    There is one more contingent headed to Virginia Beach.  See Rosie for details (there was debate as to whether it was this Saturday or next)

    There are still a couple of t-shirts options available (DaVille, Circus Maximus).  Purchases are still needed to meet the minimum.

    Saab abides

  • (Tony) Horton Hears a Who

    11 Whos gathered in Whodaville for a beautiful if not drizzly spring morning.  Lab Rat planted a SF and promised the pax something a bit different, and delivered upon that promise.  The effectiveness of “different” will be determined in how the pax feels later on today.  Here is what went down:

    Warmup

    • Parking lot Tracers

    COP

    • SSH
    • Imperial Walkers
    • Arm Circles
    • Push-fest:  Werkins, Merkins, Diamond Merkins….50 total for merkin counters

    THANG

    Cardio/Plyo festival:  Exercises of various times and repetitions, all designed to get the heart rate up and the feet off the ground.  Exercises all stolen from the great Tony Horton’s P90X playbook, which included:  jump squats, runner squats, Heisman hold, circle (K) run/people’s chair sequence, jump tucks, ball dippers, frog squats (2 ways), line hops, puddle jumps, squat jacks, ode to Opus (Rock Star hops), Russian soldier, monster truck tires (they were invisible), hot foot, jump shots, and last but certainly not least….the halfback.

    2 MOM:  a whole lot of Freddie Mercury

    Paul Harvey (the rest of the story)

    Lab Rat has been sitting with this idea in his back pocket for a while….and he couldnt think of a time more fitting to pull it out than when wrapping up the merkin challenge.  Everybody is about sick of those by now, right?  YHC did throw a bone to the pax still playing catch up with the push-fest in the COP.  Speaking of which, sorry about the no gloves required statement at beginning, Lab Rat forgot that the b-ball courts are made of 40 grit.

    Although the workout load this morning could fall on the easier side of a normal workout, there was however the opportunity for the pax to really push the pace if so desired.  A positive note about it was that the pax was able to hold close together.  The bummer was mumblechatter was extremely low with Lab Rat on the Q…..and no TYA or Toga to antagonize him.  Definitely a repeat in some form or fashion though.  This would be a beautiful workout to do the day after a big upper body workout (aka any Swirly Q).

    YHC is happy, and knows that Yard Sale must be beaming about Chapstick’s continued postings.  That kid is en fuego!  14 years old and a regular pax member.  Well done, Chapstick, much respect.

    Also glad to see Neck Brace posting up.  Glad to have you this morning, glad to see you becoming a regular!

    YHC would also like to make note that Lab Rat relied heavily on a Weinke this morning.  Lab Rat HATES using a Weinke.

    Announcements

    • Tomato run is hereby moved to the Rutland neighborhood clubhouse.  Options for 3 to 6 miles available there (as well as the company of other pax).  Lab Rat will get with Wilson and DK to get proper updates made to e-services.
    • Third F round table discussion planned for Thursday morning 12/8/16 6:30 a.m. at the Rise and Shine Diner on Sliding Hill Rd.  Lab Rat believes that The Carpenter is heading that up.
    • Save the Month!  Rumor has it that there will be a CSAUP event at some arbitrary date in January that will include running from AO to AO (or hitching) to celebrate the badassery of F3RVA.  Do not see Circle K for details.
    • Thoughts, Prayers and Praises to Mrs. Emoji for her last round of chemo this week!  Well done, and much respect to her for enduring.  We look forward to the details of her awesome recovery in the near future.

    Lab Rat out

     

    p.s.  for those interested, there are 6 pax members referenced in this BB that did not post at DaVille this morning.  That’s bananas.

  • The NoToll Schism — Flashdance and LooseGoose Form Alternative PAX

    Twelve of our finest and one adventurous visitor from Lexington, SC, posted on a drizzly, comfortable autumn morning. YHC planted a VSF and took Q. This is how it went down, more or less:

    THANG:

    COP: SSH x50

    Mosey past Flashdance, who had arrived late and remained in his car, out to Robious Road, east for about 1/4 mile, and onto the soccer fields adjacent to Greenfield ES.

    COP: Plank sequence, then Imperial Walkers and Don Quiotes

    Mosey between soccer fields and parking lot.

    OYO 50x burpees and 100x crab cakes (counting only 1 leg). Mix and match as each Pax member sees fit.

    Four square (run around soccer fields four times, sprinting leg 1 the first time around, legs 1 and 2 the second time around, legs 1-3 the third time around, and legs 1-4 the last time around). Plank sequence.

    Mosey onto parking lot.
    Ladder consisting of 8 merkans, plank walk the length of a parking space sideline, do 7 merkans. Repeat to 1 merkan.

    COP: Merkan countdown consisting of 10 wide merkans, 9 regular merkans, 8 diamond merkans, repeat countdown in that sequence to 1.

    Mosey back to basketball court at Huguenot Park. 4 Minutes of Mary with single leg Alabama prom dates, LBCs, Hello Dollies, and American Hammers.

    COT with YHC taking us out.

    ANNOUNCEMENTS:

    I notified the Pax that we would be wrapping up our 8-part pregame series — The Armor of God from Ephesians 6:10-18. I encouraged folks to come check it out.

    There was a discussion about the need for F3Richmond to focus more attention on the 3rd F.

    MOLESKIN:

    So, the theme of this workout was to severely mix things up from the NoToll norm by taking a little field trip to Greenfield ES, and excellent AO in and of itself. I think that part of the plan worked out well.

    But, the plan was not without downsides. Flashdance and LooseGoose arrived late and were unable to locate the PAX. Flashdance and LooseGoose, being veterans and Redwoods, did not slink away with their tails tucked. Instead, they just rolled with it, formed their own pax, created their own gloom, and joined us when we returned for Mary. Great job!

    Thank you Pew for joining F3Richmond today and yesterday. You are always welcome to join us when you find yourself up here.

    It was an honor and a pleasure to lead strong men this morning. Johnsonville

  • I Feel Like a Dirty MacDeuce…

    9 brave souls entered the cool gloom at River Run to work off the over consumption and tryptophan induced haziness from the long holiday weekend.

    Here is what went down.

    The Thang

    CoP

    • 20 X SSH
    • 10 X Don Quixote
    • 15 X Arm Circles
    • 20 X LBCs

    Mosey to field

    Dirty MacDeuce

    • IC 12 x 2ct Merkins
    • IC 12 x  Copperhead Squats
    • IC 12 x 2ct LBCs
    • 1 lap around track

    Repeat, Repeat and Repeat

    Mosey to Playground

    Six Pack
    Using whatever pull up bar available each PAX member performs the following…

    • 1 Pull Up and 5 burpees
    • 2 Pull Ups and 4 burpees
    • 3 Pull Ups and 3 burpees
    • 4 Pull Ups and 2 burpees
    • 5 Pull Ups and 1 burpee

    Plank when done

    Mosey back to field

    The Mini Cooper
    Each PAX member performs the following…

    • 5 merkins & 5 squats then 1 lap
    • 4 merkins & 4 squats then 1 lap
    • Etc…down to 1/1/1

    Plank when done

    Triple Check on Hill

    1 – Merkins; 2 – LBCs; 3 – Run up hill

    Mary

    •  20 x American Hammers
    • 12 x Flutter Kicks

    Numberama, Name-o-rama, COT (YHC took us out)

    NMS
    YHC was feeling the need to get moving this AM due to a fairly lazy Sunday after a long holiday weekend of eating way too much.  Thus, to start the morning with the Dirty MacDeuce seemed fitting as YHC was feeling sluggish.  YHC kicked off the exercise with a jab at my name McRib (see post title) and also how the Dirty MacDeuce could be applied as the name of the dual QB approach debacle by the UVA football team against Tech on Saturday in the Commonwealth Cup (Congrats to VT on the blowout win).  Needless to say this got the PAX moving better than the UVA offense and also got us warm on a cold Monday.

    YHC also scouted out a way to pursue pull up exercises at River Run and was excited to find 2 pull up bars and a number of monkey bars that could be utilized for pull-ups.  The 2 pull up bars and accompanying jungle gym worked well to support the PAX in the 6 pack.  YHC feels the need to focus more on these as the merkin challenge has drawn my attention away from non-merkin exercises and has impacted my ability and strength for pull-ups.  YHC recommends these as a future monthly challenge before the group decides to entertain a month of burpees (please no!!!).

    The Mini-Cooper is an abbreviated version of the Cooper, which utilizes merkins, squats and running around the track…all in all 5 laps were performed adding to the significant running for the morning.  This exercise spread the PAX out a bit as this was an OYO exercise, but there was an opportunity for some good mumble chatter as the PAX planked and waited for everyone to complete.

    The last exercise routine done was a triple check on the side hill at the AO next to the school.  This gave the PAX an opportunity to get in more running and merkins.  The total official merkin count for the day was 111 + AMRAP on the Triple Check.  The mileage on my Iwatch (done through steps not GPS) was approximately 3 miles.  All in all a very active session.

    After COT there was some chatter about the HDHH for December, and Flatline may be willing to take a lead role in planning for this.  We also got some insight on the Lexington, SC F3 presence and accountability system from Pew.  There seems to be a strong group down there that we can learn from here in RVA.

    As always, it was an honor to lead the PAX this AM after a nice long weekend with friends and family.  Thanks for allowing YHC the opportunity to lead and be a part of this group.  It was good to have a strong and full group this morning, and have Pew come out while he is visiting family in RVA.

    See you next time!

    McRib

     

     

  • A Picture Is Worth 1,000 Words

    7 faithful and bone chilled PAXs shook off the post-Thanksgiving doldrums to sally forth into the Gloom.  This is how it went down:

    Jog around school for warmth
    SSH’s x20
    Imperial walkers x20
    Don Quixote x10
    Arm circles x15 small + x10 larger (+ reverso)
    Invisible jump rope
    Back and forths (boxing exercise…if these become common, we’ll give these an F3 name)…bounce front foot to back foot, two slide steps forward, two backward, add the jab if you have it.  Piece of cake for the first 20 seconds, all bets are off thereafter.  Nice alternative to planking, especially in the cold.

    Mosey to the picnic benches for a Triple Ladder

    Incline Merkins (x20 down to x1)
    Box cutters (x20 to x1)
    LBCs (x20 to x1)

    Add light run from benches to sidewalk between Incline ‘Merkins and remaining exercises to keep blood temperature above freezing.

    Pax persisted from 20 reps down to 12…in the interest of variety, YHC called an audible and the PAX hoofed it to the blacktop for…

    …Wilt Chamberlin (100 of 4 exercises at each corner).  Split up into 4 reps of 25 with alternating arc loaders and sprints linking the corners (short side arc loaders, long side sprints).

    100 Rosalitas
    100 flutter kicks
    100 mountain climbers
    100 Freddie Mercuries

    Run back to flag to finish.  YHC felt the PAX desirous of a more “chesty” regimen, so the PAX closed with 5 ‘Mercans, even holding in the low position for 3 seconds on the last one.  YHC aims to leave it all out there.

    Number-Rama, Name-a-Rama (YHC humbly reminds himself to name himself), and YHC took us out.

    Moleskin

    The PAX shared multiple ways to RSVP to a workout.  Chum Bucket gave a hard commit after the Sunday Fun Run, but found a work conflict later in the day.  He graciously texted his regrets to YHC late Sunday, demonstrating his appreciation for the brotherhood that is F3.  Job well done.

    Rumor has it that Saab (Saab!!!) of all people “head faked” multiple PAX into attending.  “You guys going?”  “Yep, you bet.  How about you?”  “Uh, nope, just wanted to see if you were.”  Could be a rumor as it sounds very un-Saab-like.  But, given his dominating performance in the Sunday Fun Run, Saab deserves a day off.  Look for him tomorrow (YHC hereby RSVP’s “no” for Tuesday).

    Toga correctly noted that this was YHC’s sophomore (or is that sophomoric?) Q.  Nice memory.  When YHC joked about being lost and looking for The Carillon (conveniently not located at The Punisher), Toga immediately asked about the Dick Pics taken by one of YHC’s former colleagues.  YHC wondered silently about Toga’s word association.  Apparently, that’s a picture worth a 1,000 words.

    Nice to see Ronnie join the PAX again.  He’s becoming a Punisher regular, and with the Lock Jaw clown car, the PAX are demonstrating increased efficiency (and commitment).  4 cars for 5 Westham residents.  Call it a 20% carbon footprint reduction.  YHC complements the PAX on their environmental consciousness.

    Announcements

    T-shirts remain available on the website…Splinter noted that the W-Dog version comes at the bargain price of $6, perhaps subsidized by the corporate office, or perhaps an unintended Cyber Monday deal.

    Toga mentioned the desire (need, perhaps) for a 3rd F event in the near term.  YHC strongly supports ideas for an event that would benefit from some F3 effort.  All of us can be better men for the holidays and the New Year.

    Lastly, good luck to all the Bear Creek runners this weekend.  YHC will be there ready to police up anyone at the back of the pack.  Should be a good time.  Lock Jaw has committed to not committing…sounds like a PAX in need of a Head Lock.  Let’s get out there and earn those t-shirts.

  • Preblast: Bear Creek race after party

    All,

    Just to ensure everybody is confident on the going’s on for this Sunday, here are the plans:

    After the race, we will be getting together for some food and beverages at a campsite on the grounds.  Lunch will be chicken bog, which is chicken, sausage, onions, and rice in one big pot.  I will also have beer, soda, water, as well as coffee, tea, and hot chocolate with hot water.  We will enjoy all these items around a campfire at one of the unoccupied camp sites.

    Lab Rat will handle the shopping and the cooking, and will also bring firewood.  The plan will be to start setting up shortly after personal completion, so that once all pax finish they can mosey on over to the site and commence festivities.

    What to bring?

    Although nothing really would be required, here are some items worth consideration:

    • chairs
    • cornhole or other entertainment
    • reusable cups/bowls/spoons/steins (paper/plastic ware will be provided)
    • change of clothes
    • desserts?  If you would like to bring something, let Lab Rat know the cost
    • a few bucks to split the cost (not sure of total amount yet, but should not be much)
    • family
    • Shovelflags

    Also, reminder that this is an open event and any family and friends are welcome. (runners and non-runners)

    Any further questions or requests, please sound off in the comments section.

    Lab Rat out.

  • In preparation for Bear Creek

    Six strong posted for the Bear Creek run prerequisite class workout  at Batteau.

    The thang:

    Mosey to stone valley, warm-up – 20 SSH, 10 slow Don Quixote, 12 box jumps onto stone wall OYO, 10 derkins on the wall, 20 Freddie Mercury

    Mosey up steps to paved pathway. Blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawl, 20 bunny hops, go to the end of the line and repeat to the top of the road.

    Mosey to side street – 50% run down, 75% run back, 100% run down, 100% run back.

    Blimp  side street – repeat exercises above until everyone reaches the gate.

    Ring of Fire – 10 merkins, plank, then 10 heals to heaven, PAX holds feet 6 inches.

    Mosey to large filed near street.

    Polar bear up hill, 20 two-count flutters at tree, bear polar down hill, run to other hill, repeat. Next bear crawl up hill, 20 two-count flutters at tree, crawl bear down hill, run to other hill, repeat two more times.

    Hot potato Mary – 10 boo-ya merkins with partner, 20 second 6 inch hold, leg raises, superman, Thor 8 count, LBCs, plank dips, 10 merkins.

    Mosey to flag, around loop and back to flag.

    Great job PAX, today was a good morning to work off some of that turkey glow after the holiday. Good reports from the Thanksgiving workouts and Hampton Roads kickoff. The Hardywood coffee installment after Mary Mumford came with high appraise, perhaps something to be filtered in on later dates. Or Lab rat can bring beer, whichever suits your 6:30 AM fancy.

    YHC revised the polar bears to just bear crawls after one round, no one seemed to mind. However, there were plenty of bear crawling to go around either way, isn’t Bear Creek a bear crawl?

    BT led an inspiring prayer to close us out detailing the highs and lows one can feel in a given year, which most of us who’ve been working out with BT over the past few years know about. Very happy to hear it’s 70 and sunny in the BT household, F3RVA was praying for you and the family.

    -Singer

  • One lonely Beastie I be

    Lab Rat took to the streets surrounding Atlee High School accompanied by a headlamp and his trusty Tron.  Unburdened by the pax, he felt free to roam around the neighborhoods, covering 5 miles at a brisk pace.  Conversations, albeit only internal, ran the gambit this morning as one could only imagine.

    Announcements:

    -Bear Creek Trail Run is Sunday.  Food and beverages will be provided by yours truly…bring a few extra bucks to split the tab.  There will be chicken bog, hot and cold beverages (including beer), and a camp fire.  Non-runners and family are welcome to join us!  Consider car pooling to this event….YHC is driving and will happily take anybody from the greater Hanover region.

     

    Lab Rat out.

  • LBT Community grows

    6 strong men emerged from their fartsacks to take on the trails of Richmond.

    The Thang

    Northbank to Belle Isle to Buttermilk and back to the parking lot.  Saab added a loop around Forrest Hill park.

    NMM

    Great weather for a run.  32 degrees at the start and 45 at the finish.  Sunny the whole time.  Given the weather and the recent discussions around appropriate attire, today was a good test of how the PAX felt.  The PAX voted and the LBT (Long Black Tight) community ruled the day.  Fudd and FNG The Whittler opted for the most manly option and wore the long black tights sans shorts.  Upchuck donned the tights with shorts on top,  a good choice, but an unnecessary component in the shorts.  The rest of the PAX wore shorts (given the weather, not a bad choice).  Had the weather been a little cooler, YHC would have joined Fudd and The Whittler with the LBT.  Great to see the confidence (and fashion sense) of the group growing and more men standing up for their god given rights. Stay strong men!!

    The trails and parking lot were packed today.  Lots of hikers and other runners along the trail.  Good to see the trails of RVA being utilized to their fullest (even better that no bikers were on the trails).

    Great second F at Ellwoods afterwards for Saab, Upchuck, The Whittler and YHC.  Conversation centered around the various running events we have and will participate in including the BRR, Bear Creek, and the SMR.

    TYA Out