Category: Richmond, VA

  • COP in Swirly’s front yard

    2 stalwarts posted on a labor day morning for a workout.

    The Thang::

    Curb crawls with derkins and incline merkins.  Mosey to Swirly’s house with 10 squats at each telephone pole with run in betweens.  Halfway to his house, we switched to lunges between poles then followed by a run between poles.  Arrive at Swirly’s house.  Mosey to his front lawn for COP.  SSH x 20, LBC x20, Don Quixote x10, Imperial Walkers x 20.  Write notes on Swirly’s windshield, take the shovel flags from the back of the truck, prop one up near his truck and the other at this front door with the paper underneath.

    Mosey back towards the park.  10 copperhead squats at each pole.  1/2 way back switch it up to 30 WWII setups at first pole, 30 carolina dry-docks at second and 30 squats at third.  Reduce number by 5 at each successive pole.  Arrive back at the AO and Mosey to front of building.  Elevens with dips and jump squats.  Mosey to start.  Flutter kicks x20, Rosalitas x20.  COT and out to coffeetaria.

    NMM

    Showed up at the AO at 515, Bleeder, but no Swirly.  530 comes along, no Swirly.  TYA asks Bleeder who has the Q, finds out it was not taken, so TYA takes the lead, but both decide that a trip to Swirly’s was in order.  For the COP in front of the house, we had a typical COP, we called cadence, probably a little louder than we normally did.  About halfway through the COP, Bleeder looked at me with a big smile in the house and said “Two idiots in a friends front yard working out, yet it is so much fun”.  I could have stayed in the front yard and exercised for hours and been incredibly happy.  It is the little things in life that makes life fun.

    Felt like the days of the past.  It has been since the early days of F3 RVA since there was a workout with just Bleeder and TYA.  Brought back memories of some of the first RAMM runs and a few other Mary workouts.  One good observation…we are a lot faster an in a lot better shape than we were back then.

    Coffeetaria was awesome..

    TYA Out.

  • No Blowfish, but a Hootie showed up

    7 Studs showed up on a wet Sunday morning.

    The thang:

    Over the bridge to the access road near the river, to Belle Isle, lap around Belle isle, to northbank trail and back to the parking lot.

    NMM

    Great to have Hootie out with us from Charlotte this AM.  He is a great runner and was awesome to have out there with us this morning.  He is running on  a 6 person BRR team next week, so we will hopefully see him next week.

    Although Hootie was born in Richmond, he has spent a majority of his life in NC.  That became quite apparent to YHC right from the start.  We all exchanged pleasantries, then Hootie began to describe his purpose for this trip to Richmond and ultimately the river.  After a minute of explanation, YHC turned to Circle k and asked him to translate Hootie’s answer.  Although it was in english, it was with a thick NC accent and many NC colloquialisms.  It reminded me or the show “Moonshiners” where the NC, VA and WV boys dialogue in english is subtitle in english.  (he honestly wasn’t that bad, just want to introduce him to TYA).  Later in the conversation he fought back with many barbs hurled at the Yankee.  Turn about is fair play, and I did start this battle in Richmond VA.

    Bleeder took a slightly shorter (or longer) route this morning.  On the way back, he skipped the Belle Isle loop, but took the railroad track back to the pump house.  At one point I think he had to cross a creek or stream and got a bit wet in the process.  Circle K opted of the safe route an took the bike out this morning.  Great example of “active tapering” right there.

    TYA OUT

  • Working on Our Ground Game – Volume 1

    Five ground pounders represented for the Labor Day edition of The Punisher, a special celebration of the Hoos victory over The Tribe in their tri-ennial match-up (28-10 win for the Good Guys).  Here’s more-or-less how it went down, all in Linwood Holton’s yard (omage to Swirly).

    COP

    3/4 run around building
    Don Quixote x10
    Hillbillies x28
    SSHs x28 (spelling U-V-A)
    Reverse crunches x10
    Mercans x10

    Mosey to the…wait…1 burpee…to celebrate W&M’s one third-down conversion.

    Mosey to Bus Circle for Ground Game, Vol. 1, Part 1
    One member of our Tribe started each round as the bear, as in, bear crawling around the parking lot loop.  The others were runners making a loop of the circle.  The first man to catch the bear became the bear.  Continue until all 5 men served as the bear.
    First round: 3 burpees when bear was caught.
    Second round: 10 squats.
    Third round: 10 LBCs.

    Mosey to Wall for Ground Game, Vol. 1, Part 2
    3 rounds of personal ground game.
    First round: 30 donkey kicks, army crawl, then 5 burpees…burpees AMRAP for the six.
    Second round: BTTW to a 20 count, army crawl, then 5 burpees…BTTW for the six.
    Third round: 30 4-count Freddie Mercury, army crawl, then 5 burpees…FM’s AMRAP for the six.

    Extemporaneous Team Building Exercise:
    One repetition for each letter in the word.  x20 for T, x18 for R, x9 for I, x2 for B, x5 for E.  Frankly, YHC has forgotten the order of the exercises, but believes LBCs, SSHs, mercans, burpees and one other exercise were involved.

    Light Post Run for Ground Game, Vol. 1, Part 3

    Run from wall to Monticello on a straight line, right turn to Laburnum, right turn to Hermitage, right turn to home.
    At each electrical post (lamps, school zone, security camera, crossing sign, etc.), perform exercise.  Include posts on opposite side of street.
    Illuminated light: 5 mercans
    Extinguished light: 5 burpees

    Mosey to Flag
    45 seconds of Mary…10 four-count reverse crunches

    Number-rama, Name-a-rama, YHC took us out.

    Announcements:
    BRR this weekend…stay safe, stay healthy, and ABT
    Reese-Strong 5K (work on 5k the Hard Way)
    Convergence September 30

    NMS

    YHC was happy to see a stalwart group post this morning following a neighborhood back-to-school / last-day-of-summer event Sunday night.  The group was split between celebrants and mourners after UVa’s victory over The Tribe.  After a 168 yard W&M rushing performance against a suspect UVa D-line and an equally poor showing by the Hoos rushing attack, today’s sunny and 70 conditions offered just the weather to work on our ground game.

    YHC confesses to being somewhat haphazard for this morning’s beatdown.  Not having Q’d in a bit, YHC’s timing was off.  Thank you for your indulgences.

  • Labor Day Stroll

    3 Davillians climbed out of their fart sack to take on a little extra time to run on this labor day holiday. Since none of us had to be to work today hour long routes were put into action. This is how it when down:

    THANG

    MudFace’s Route: Mosey to the bus loop around the schools for his normal 5 minutes of running and 10 minutes of walking.

    Spit and Pavarotti’s Route: Mosey down the school loop road into Honey Meadows, take the cut through to Kings Charter. Turn left onto Kings Charter dr, loop back around from Atlee Station Rd down to Spring Ivy Rd, left back onto Kings Charter Dr down to the clubhouse, loop back to the cut through and back onto Meadow Pond Dr down to the pond trails, head back up to the school loop finish strong to the parking lot. Pavarotti total miles around 6.5, Spit around 6.85.

    MOLESKIN

    YHC decided to get a little extra Zzzz in so we didn’t get started until around 5:40 (sorry fellas I was on holiday time). When he arrived just after 5:30 he noticed MudFace and Pavarotti already walking around the parking lot. They came back then YHC and Pavarotti headed out.

    It was great to have Pavarotti join us for his first trip to the Monday run ground. Thanks for the mumble chatter this morning and way to push yourself today sir!

    Link to our route below:

    https://connect.garmin.com/modern/activity/1957757632

    ANNOUNCEMENTS

     

  • New Shoes?

    4 strong mosey into the darkness

    The thang

    Mosey through Tarrington up Robious across to Ellmsere take a right, through cul-de-sac back around to Brigstock over the bridge through the field …… and back to Bettie Weaver.

    Moleskin

    The plan was a nice easy tapering run to break in some new shoes in preparation for the BRR.  Nearly a fail on all accounts.  YHC shoes immediately created blisters limiting the run to more damage control than proper tapering.  And the direction’s given to the speedy pax left out a couple of small turns.  Ultimately all returned on time for a proper COP and out.

     

     

  • Murph Friday

    7 strong men to take on Murph Friday!

    Mossy around the school + track 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 headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle.

    COT, Name-a-rama, Number-rama

    Strong work for all, it’s always a privilege to lead this fine group of men!

  • Note to Bleeder: There is F3 in Florence

    19 pax met at the ONLY Saturday AO in Florence….hint hint, it is not at SF High.  An unwelcome return to the heat and humidity greeted the pax, especially Lab Rat who left Richmond at 5pm on Friday wearing a light jacket.

    THANG: Typical F3 stuff led  by Monkey….who will get continued props from Lab Rat, as he has led every beatdown that Lab Rat has attended in the great city of Florence.  Rumor has it others Q workouts too….but the good ambassador from VA has not seen it.  YHC will spare you the specifics.

    NMS:  Great to see some familiar faces when YHC gets to return to his home town in the Deep South.  Monkey, Ginger, and U-Haul stand out.  They welcome me with open arms, by which I mean they give me grief just like the pax in the RVA does.  Lab Rat passed along the need to update the website, as my boy Bleeder posted to Southpaw, which was disbanded a while back.  They are ON IT!  They are also in between backblast sites, so YHC will have to post up on his own if he wants credit in The Big Data.  Great 2nd F afterwards as well, where U-Haul was gracious enough to pick up my tab.  Thanks, my man!

    YHC has extended the offer to guest Q next time in town….which they are anxiously awaiting.  Ginger is looking forward to Lab Rat showing him how to do a proper pushup.  Other F3 Richmond custom jobs will be on the Weinke as well, no doubt.

    Mumblechatter in Florence is OFF THE CHAIN!  Lab Rat felt right at home.  Thanks to F3 Florence for being awesome hosts.

     

    Lab Rat Apologizes…

  • The Art of Tapering

    19 men and one young lady braved the elements this gloomy, rainy morning with extra clothing and towels in tow with anticipation of getting wet & muddy. As the clock struck 6 we moseyed to the covered pavilion stage.

    Some of the PAX knew what was happening. A no/low running beat down to music  began!

    Do the stated exercise for the entire song selected by Pandora. Commercials = Burpees & Run to top of amphitheater as called out by Q.

    Pitbull Radio – SSH, Freddie Mercury, Crab Cakes & Monkey Humpers

    80’s Rock – Merkins, Box Cutters, Balls to the Wall, Mountain Climbers (with some Spider man called by Q)

    Run to the top of amphitheater

    90’s Rock – Donkey Kick’s, Jog in place/Jump Rope, Sword Fight, Alabama Prom Date

    Country – Saggy 6 (NOT a Wilson Wife approved exercise)

    Hardywood took us out with plenty of announcements (see previous back blasts).

    It was a pleasure to lead this group today. After yesterday’s speed work YHC decided to take the Q and repeat the low run pre-BRR workout. I keep hearing about training and tapering. Not sure YHC does well with either. After listening to the podcast, YHC will stay away from Lug and will leave trails of blood (good look out Saab). Send the wool sweater (it might be cool out). With all that said, I watched 2 videos on tapering and wanted to punch myself. Then I switched to watching videos on Corvette’s. Hence the featured video. Turn it up and I hope you enjoyed the guy’s giggle as much as I did!

    Have a great weekend and start your BRR training or taper. Your call.

  • Are you ready for some football??

    15 surly dudes showed up this morning at The Creek (5 were 2.0’s) to tackle a football themed workout!

    Scout Run around the church 2x

    Increasing Emom
    1 minute to perform the task given.  If a PAX member finished early, it was rest time for them.
    Started with 5 SSH and 5 merkins, increased to 10 of each, then 15, then 20, then 25, then 30.
    Circle K suggested that he could do 40 of each in a minute, so we tested it.  Everyone else did AMRAP’s.
    At the end, Circle K said he did complete the task, but with not the best form on the Merkins.

    Shift over to the picnic tables to do 10 IC dips and 10 IC raised merkins to give time for more light to appear in the sky so we could do the next thang.  haha.

    Headed to the far corner of the field (where there is one lone street light) to perform a fumble drill.
    One PAX member was the fumbler at the end of the run.
    All else lined up behind the first cone and held squat position until it was their turn.
    Runner ran forward to first cone, sideways to the next, backwards to the next cone, sideways to the next one
    and finally forward to the last, where the fumbler threw the ball on the ground and the runner dove on the ball to collect the fumble.
    The runner became the next fumbler and Fumbler moved to the back of the running line.  Every once in a while, the PAX did squats or jump squats while waiting.

    Next drill:
    3 groups — one QB, one WR, one DB.
    QB hikes, WR runs a pattern, DB tries to defend
    Incompletion = 1 burpee for all
    Interception = 5 merkins for all offense
    Completion = 5 merkins for defense
    rotate stations

    Over Under Relay
    2 teams spread down the line in plank position.
    One runner from each team leaps over the first dude, goes under the second, etc. until the end where they get in plank and become part of the obstacle course.
    First team to complete everyone running through wins.

    Back to the Flag for some Mary
    Spit led the gang while YHC retrieved his phone.  10 merkins around the circle.
    Then, after YHC got back, we did X’s and O’s, then 10 Rosalitas, 10 Dories, 10 Rosalitas IC

    Numbers, Names, Announcements, Bring it In

    YHC wore his RG3 jersey this morning to commemorate the beginning of the new football season!  In the opening circle, I was explaining why I wore my RG3 jersey this morning and Carpenter chimes in with some pithy comment about us getting injured and never being the same afterwards.  He is a Giants fan, so take that for what it’s worth.
    The fumble drill was fun to do and to watch others do as well.  Highlight was Circle K receiving a fumble that was more like a bullet pass right to the upper chest/head area.

    Wish it had lighter for the passing drill bc we would have had more completions, but as it is, we had a few interceptions and completions.  Mostly bad passes and drops though.  Highlight was Wilt’s longish catch in the dark.  YHC was impressed!

    The over under relay had some funny moments, like YHC trying to go under one of the 2.0’s (possibly Recess) and lifting him off the ground in the process.  Mudface — kudos to you on the unders.  You rocked it.

    Giant props to Recess for finding YHC’s car keys after the workout was over.  Whew.  Thought Wilt and YHC were going to have to squeeze in the Mudface-mobile to head home.

    Fun times had by all this morning.  Enjoy the video — it included Leon Lett’s gaff as well as the Romo screwed up FG hold so it had to go on the BB.

    — Opus

     

     

  • Going All Out

    A record 24 said no to tapering and showed up for an end of summer Lockjaw run.

    Mosey to the TJ track and divide into groups of three with approximate comparable abilities.

    As a part of a relay team, everyone completes two 600M runs and six 200M runs.  Focus on speed and form.

    Mosey back to the VSF.

    NMS

    BRR talk is in the air.  In one week precisely, the teams will begin the race.  These teams are ready for what’s in store.

    Relay running for speed work is a great way to push oneself.  Some of the relay team membership was in flux as we lost our hand off partners and found new ones.  Everyone got a good workout.  You can see the speed demon’s silhouettes from the light of Broad Street.  Impressive.

    Everyone seemed to go all out on the last 200M run.  There were pulled hammys and other ailments.  Upchuck converted his Explorer to an impromptu SAG wagon and collected a record number of injured.  Hopefully a little ice will lead to full recovery.

    Time to Taper,

    Lockjaw