Category: Richmond, VA

  • Building a Foundation

    It was a chilly but awesome morning at Gridiron. It was a foundational day, just getting back to basics. We continue to build our minds, bodies and spirits. The PAX started with a look at 1 Corinthians 3:11 and building of a firm foundation in a faithful and perfect God. After studying about the “Footwear of Gospel Readiness,” we were off to build upon our foundation of physical strength.

    The Thang:
    25 SSH IC
    25 DQ IC
    25 Helicopters IC
    20 Freddy Mercuries IC
    10 Merkins IC
    30 second Hollow Hold
    25 Crab Cakes IC

    Mosey to the grassy knoll for 10 minutes of Burpees

    Mosey to the nearest pavilion for 20/20’s
    20 Dips OYO
    20 Right Leg Step-Ups OYO
    20 Dips OYO
    20 Left Leg Step-Ups OYO

    Mosey to the playground:
    10 Pull-ups
    15 Monkey Humpers
    10 Pull-ups

    Mosey to another pavilion for more 20/20’s
    20 Dips OYO
    20 Right Leg Step-Ups OYO
    20 Dips OYO
    20 Left Leg Step-Ups OYO
    25 PLTs (rinse and repeat for a total of 50)

    Mosey to the football field:

    100 yard Merkin Challenge friendly Beast with Merkins, Squats, Merkins, Monkey Humpers, LBCs and Merkins

    Triple Check: Wall Sit at press box, APDs, Kareoke across football field and back

    COT: Counterama and Namerama; Earthworm took us out with a great closing prayer of thankfulness.

    For the record, this QIC rules that the burpees do count in the Merkin Challenge. The Gridiron contingency easily approached 200 this morning. Strong showing by the PAX, especially Chum Bucket. He had the best form throughout the day, and led the charge on many exercises. YHC was grateful for that since I was battling a cold and sleep deprivation.

    We continue to hear mumble chatter from White Deer. His loudest (and signature) protest did not come from his mouth as we warmed up with Freddy Mercuries. If you know White Deer, you know what body part did his “talking.” White Deer’s greatest contribution to the workout continues to be his ongoing headlock of Emu. It is great to see Emu becoming a Gridiron regular. He is pushing himself and growing stronger. He is a valued member of the PAX.

    Thanks to Earthworm for his continued fingerprints on our study of the “Armor of God” pre-game. Despite being on the DL, I am thankful to see him on Saturday mornings. F3 is about more than fitness, and his leadership and participation in all facets of the PAX experience sets a great example for all of us.

    What should our foundation be?
    1 Corinthians 3:11
    11 For no one can lay a foundation other than that which is laid, which is Jesus Christ.

    Attila

  • Figure 8s

    Six strong attended a well lit workout at Batteau on a brisk Monday morning.

    The thang:

    Circle up in the field- 21 SSH, 21 slow bending squats, 21 mountain climbers, 21 flutter kicks. Repeat all exercises twice.

    Mosey to parking lot.

    Figure 8 Merkin Ladder – run around bigger loop, one merkin, run around smaller loop, two merkins, repeat up to 21.

    100 quick feet on curb OYO.

    Burp Merk – up to 5, repeat 5 and back down.

    5 MOM – hot potato Q – LBCs, Box cutters, Freddie mercury, Hardywood’s wife, Wilson’s wife leg raises.

    Moleskin-

    Excellent job today PAX. Props to Hardywood for cruising through the Merklin Ladder. That’s 251 total merkins in the workout for those tackling the merkin challenge, this includes a portion of the burp merk. The Hardywood’s wife exercise consisted of elbow planks and doing a SSH basically, YHC thought this new one deserved a ‘wife’ title.

    Good to hear the first Virginia Beach outing went well, minus the interaction with some other locals. Keep up the good work down there.

    YHC was reading last week’s Richmond newspaper in the office kitchen this morning and located a story about a gentleman who runs marathons all over the world, he’s in his 60s, and has run every Richmond marathon since 2004. His great-great-great-great (subtract or add one more) grandfather invented the batteau style boating system. Very fitting for a Monday morning read.

    Honey Do, you’re tough as a rock, or stone should I say? get well soon buddy.

  • Ready for 8K

    YHC picked up Sassy and drug him out after a long hiatus, and we met Spit in the parking lot for a small group run on a crisp clear fall morning.

    Route:  out along the Atlee HS spur road, thru Honey Meadows etc. to Kings Charter.  Turn around at the playground for an out and back of 5.00 miles.

    NMS:  Sassy was given a free pass for a bit while training up for his 100 mile ultra in September.  Free pass is over, it’s time to start dragging his butt back out to some F3 workouts!  Great to catch up with him, he is very active in the running community, and it’s always interesting to hear the races he has done and what is on his calendar for the near future.

    Spit, on the other hand, seems to always be around.  Proof is in the pudding too, as he went about running the two of us in the ground.  All mile splits were fast this morning, and Spit let it go the last two miles leaving the two of us huffing in the dust.  He has been training up to 8K, and I know that he will have an awesome run on Saturday.  Cant wait to hear what is next for him after this….maybe a longer distance?  Only one man knows….

    To Spit and everyone else running this weekend (TYA, TSB, Circle K, Grabber, who else?), I hope that you have a great run!  Take it all in and trust in all the hard work that you have put in coming up to this.  Should be a glorious day for a run thru the city.

     

    Lab Rat out.

  • Queen of the pigs!

    6 stalwarts posted with an extra hour of sleep under their belts.  Weather was 47 and sunny to begin with, a little hot, but tolerable.

    The Thang:

    3 options today.

    All start out on the northbank trail.  First option is turnaround after 2.8 near the Belle Isle parking area, Offshore and Chum opted for this route.  Second options is the full loop of 7 miles Northbank and buttermilk, Jville, TSB and TYA opted for that path.  Lab Rat added Forrest Hill park for an additional 3+.

    NMM:

    Weather was awesome.  Some discussion pre workout regarding long or short sleeves.  Only two, TSB and TYA, opted for short sleeves.  20 minutes into the run, a little chatter complaining about the long sleeves was heard.  By the end, all were wishing for the short sleeve option.  Remember the recommended outfit is now above freezing, short sleeve T and shorts.  YHC is sticking with that garb until further notice (unless there is a specific request for the tights to make an appearance).

    At at the start of the buttermilk trail, YHC spied a young tomatoe running the trails and commented to the PAX that she was much better looking than Jville and Lab Rat.  Lab Rat pointed out that it would be quite a beauty contest between Jville, Mr. Rat, and TYA.  It was noted that whoever won that epic battle would be the “queen of the pigs”.

    Less than a month away from the December 4th Bear Creek run.  I know we have a bunch of folks running the race.  Sunday on the trails is the perfect place to tune yourself up for that.

  • Hampton Roads Is All In!

    14 Redwoods witnessed a beautiful sunrise from atop Mt. Trashmore at the inaugural planting of the Hampton Roads shovel flag.  It begins again, and here’s how it went down:

    Mosey to shovel flag for warm-up COP: 15 SSH, 15 Imperial Walkers, 15 Don Quixote, 10 Merkins, 15 LBCs

    Mosey 1st field: 50% run, 75% run, Karaoke x2, 2x bear crawl half the field then run, 2x crab walk half the field then run, Plankarama

    Mosey to benches for 10 dips and 10 squats in cadence repeato x2, 10 derkins

    Arc loader to footbridge then run the rest, repeato x3

    Mosey back to pavilion and partner up for People’s Chair while partner runs to base of Mt Trashmore, repeato x4

    Mosey up steps to top of Mt. Trashmore, enjoy an amazing sunrise, 10 merkins, 10 flutter kicks from side of hill, 10 derkins, run down steps and complete 10 incline merkins

    Mosey back to field and partner up for LBCs while partner touches 5 trees, repeato x2

    Mosey back to shovel flag for 5 Minutes of Mary: LBC, Alabama Prom Dates, Hello Dolly, Rosalita, Superman/American Hero

    Moleskin:  Mount Trashmore may not sound glorious, but the newest F3 AO has tons of potential for future beatdowns.  The PAX took up the challenge and crushed the first workout, and YHC knows that this group is going to kill it in the Hampton Roads area.  You could see the red pill taking hold as they pushed themselves through the first of many to come.  There were several highlights, and here are a few of the better ones:

    • YHC left his shoes on the back porch, but Lab Rat packs 3 pairs and was ready to help a Q out.  Lab Rat also left one of his shirts in the Toga Mobile just to get a call back.  YHC has seen this trick before and will not fall for it.
    • Splinter and Upchuck got to meet a contingent of Campos in the parking lot prior to launch.  There were some interesting differences, and some pleasantries were exchanged.
    • Dreamliner is pumped about growing the PAX, and his energy is contagious.
    • Space Monkey loves his new moniker and can face plant during bear crawls with the best of them.
    • Best wishes to Average Joe as he gets ready for his Spartan Race and then rehabs the knee (note: not F3 related)
    • We’ll be anticipating the announcement of Priorities’ new addition.
    • Mentos sighs when Lab Rat keeps talking just like everyone in the RVA PAX.
    • Thanks to the RVA PAX for making the trip!

    It was a huge honor to lead this morning and be a part of a growing F3 Nation.  Pass it on #leap

    Hampton Roads Day 1

    Stay Classy,

    Toga

  • Did someone call 911?

    Fire Engine
    19 Faithful and 1 FNG posted to Dogpile on a slightly chilly “Sunny and 70” Saturday morning.

    THE THANG

    Swirly took the Q, Mosey to the Second Circle of Dogpile for the first COP
    20X SSH
    20X Helicopter
    15X 2X arm circles
    20X Deep Knee Bends

    Mosey to the Bottom of the Hill
    Pair up for Polar Bear Crawl up the Hill, 5x Merkins every 5 steps, partner runs to the Circle.

    Hand off to
    Bleeder’s Q.

    Mosey to the Carillon.
    Polar up the Steps, 5x Merkins every 5 steps, up the top around the back of the tower, 20x WW II setups.

    20x Merkin On your own

    Mosey to the Field
    Modified Beast
    Round 1 -10X Merkins
    Round 2 -20X Merkins
    Round 3 -30X Knee Bends
    Round 4 -10x Merkins

    Hand off to
    Circle K’s Q

    Mosey to VITA track
    15X LBC’s every other Equipment stop on Track.

    Back to the Flag
    COT
    Circle K Took us out

    Moleskin

    Last night, HoneyDo made the sudden realization that Qing with the possibility of dealing with Kidney Stones may have been slightly more than he was willing to take on for a cool crisp Saturday Morning, Swirly and Bleeder stepped up for a little Hot Potato Q. HoneyDo hope you feel better soon!

    As Swirly hit the First COP, Fire Engines Lights and Sirens were seen and heard coming around the corner. Hardywood thought the F3 workout was going to make a serious change as we all looked for a burning building in the adjacent neighborhood; but it appeared to be a false alarm: however, no one informed the Driver of Mini Van coming up the hill at HROS(high rate of speed), THE PAX ,standing directly in the middle of the road, went into evasive manuevers. THE PAX was preparing for the First Polar Bear Experience of the Day. The Fine folks at the Richmond Fire Dept would have been proud of Swirly, with out missing a beat, Swirly quickly added to his directions of the Polar Bear intervals, If you hear that sound “STOP, DROP & ROLL!” Being the Q means, adapting to the situation, THE PAX is relying on the Q to make clearly executed commands. Way to make it happen Swirly!

    As Bleeder took the Q, continuing to Bear Crawl came as little surprise to many PAX members. Flipper stayed bear crawl step for bear Crawl step with Bleeder. Way to Push it Flip!

    The Modified Beast gave THE PAX an opportunity to keep up with the Merkin Challenge this month, Grand total of 340 merkins during the workout, if you were Keeping track. Lost and Found commented to Swirly that coming back in November may not have been the best idea. Wilson prematurely jumped on the Beast(a common problem with age) Wilson was able to maintain going early throughout the multiple intervals of the Beast.

    With a brief Preamble about what it means to be the Q, Bleeder handed off to Circle K to take the lead. Circle K did not disappoint. Moseying to the VITA Track for some running and core work.

    Welcome to Mulder! Hardywood’s introduction, which seemed to go on so long, SAAB finished another 100 mile race, Swirly completed all of his Merkins for the entire Month, and Bleeder re-injured his knee, had surgery and completed Rehab before Hardywood finished his suggested names for the FNG, none of which seem to garner any enthusiasm from the PAX. Note to self, Add Lamborghini and Vanilla Ice CD to Hardywood’s Christmas list.

    Post Workout – Cofferteria – Ellewoods Thompson’s

    Wilson, Hardywood, Swirly, Flipper and Bleeder were joined by TYA for a fine breakfast, “Best deal on Bacon in town” With the discussion about Merkins,LugNut’s ankle virus Pine Cone battle, and the progress on Wilson’s new house made the morning that much more entertaining.

    Announcements

    F3 Hampton Roads Expansion next 6 Saturdays – Tell someone you know in VA Beach to join the PAX.
    Jan 21 – 3-4 Hour Workout – Running to Multiple AO’s and working out at each

  • S L O W is Hard

    13 men awakened and enjoyed the last remnants of the warm weather.  Here is what we accomplished this morning:

    Mosey around church to some grassy area.

    • SSH x25 IC
    • Imperial Walkers x15 IC
    • DQ x15 IC
    • Arm Circles x15 / x5 IC then reverse
    • 3 Minutes of Merkins (set 1)

    Mosey to parking lot corner for some slow fun:

    Set Alpha (All with a S L O W 4 count):

    • 4 count “Ts” x10
    • 4 count V Sit-ups x10
    • 4 count LBCs x10
    • 3 Minutes of Merkins (Set 2)

    Run around Church with Numberama as you finish

    Set Beta (All with a S L O W 4 count):

    • 4 count Freddie Mercuries x15
    • 4 count Heals to heaven x15
    • 4 count “Ts” x15
    • 3 Minutes of Merkins (Set 3)

    Run around Church (1st 6 finishers 30 second run / 10 second shuffle) with Numberama as you finish

    Set Gama (All with a S L O W 4 count):

    • 4 count Squats x15
    • 4 count Belgium Squats Left x15
    • 4 count Belgium Squats Right x15
    • 3 Minutes of Merkins (Set 4)

    Run around Church (1st 6 finishers add 10 seconds of backpedals to mix)

    Set Delta (All with a S L O W 4 count):

    • 4 count V Sit-ups x10
    • 4 count LBCs x10
    • 4 count “Ts” x10
    • 30 seconds of Merkins (Set 5)

    Mosey to flag

    Circle of Fire – 5 Merkins

    The Thang:  As The Carpenter was placed on his six by an angry meal grinder bug, the stand in YHC wanted to make sure we all slow down.  By slowing down we can all take in the beauty of the mornings and life’s blessing. To accomplish this we did our exercises (outside of our Merkins) nice and slow.  Everyone embraced the concept till we completed the first 5 “Ts”…  Counting throughout the morning was erratic in respect of the Q.  YHC had the intention to use the Merkins as an encouragement to join the Merkin challenge.  However, realization that 400+ Merkins during one workout might have the opposite affect came to light as Emoji and everyone’s pace of Merkins dropped significantly as 615 came closer to the Pax.  However the Pax is strong and 200 to 425 Merkins were completed by the PAX this AM.  EF Hutton was happy to break his previous workout record of 350 by 75.  Others were not so happy…  Don’t forget to record your Merkins on the challenge sheet >>> https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=711611107

    The Pax was challenged by Mud Face to keep Chewy in our prayers as he takes on challenges brought to him by fellow students seeking to gain recognition by having fun at other kid’s expense. This is what a Pax is about and a good conversation was had about the value of a Pax that provides healthy examples of love and encouragement.

    Announcements: YHC reminded everyone of Tidewater Expansion starting tomorrow and asked for the Pax to practice some headlocking.  Lab Rat is set to Q tomorrow so encouragement and prayers were requested.

    To close up the morning Mud Face prayed us out.

  • Easy to get there, tough to get back

    14 men showed up for an early run this morning.  Here is what shook out:

    Route:  Carillon route for 5 and 6 milers.  For the 4 milers, same out, but come back on Sheppard to Cary after passing the tennis courts at Byrd Park.

    NMS:  YHC was thinking Carillon route, everybody knows that route, right?  Well, turns out Back Bay and Copernicus (who is usually running with the 6 mile guys) did not know the exact route to get back across the Powhite and got a little turned around over in Windsor Farms.  YHC was running with Saab this morning, and was glancing back to see if they were behind (because I wanted to take a more scenic route thru the neighborhood).  Luckily, they were found on Cary after a couple minutes of driving around, and were pretty close to getting back on their own.

    Straight up, my apologies.  I should have run with them and got them back.  I was talking beer with Saab and was off the Q during the run, when I should have been making sure everybody got the route correct.  This is a great route, but it is tricky to get from the carillon across to Windsor Farms.  This should have been my goal this morning.  Sorry specifically to Back Bay and Copernicus for not watching the six.

    Aisle 5 and Taxi Cab had a little mixup this morning as well, although YHC saw Sheppard when he went by, so he doesnt feel guilty on that one!  Great to have you back, Aisle 5…..KOTTERS!

    Lab Rat out.

  • The hills are alive

    The Wednesday afternoon hill run continues.  YHC has been qing the last three weeks and has been  lax in getting the backblast out.

    The Thang:

    Wednesday October 19th  and Wednesday October 26th.  4 loops on hillcrest.

    Wednesday November 3rd.  2 regular loops and 2 extended loops on hillcrest.

    NMM:

    Flew solo on the first Wednesday.  Swirly was a little tense and irritated that day as he was trying to get out of work after finishing his budget process, but did not make it.  YHC took to the hills alone and had an acceptable run.  Even though I don’t usually run alongside swirly, his presence and the presence of others helps keep me motivated and my speed up.  I wasn’t slow, but i was not on par with the pace I had been keeping.

    October 26th Swirly made it early and YHC was coming in hot.  I was at a x country track meet watching TSB and headed to the AO right after the meet.  I was pumped up for the run..  Swirly was energetic as well and we cut our laps times down each time around the loop, last loop was in 6:50, a record for me.  Swirly was a bit faster.

    Yesterday we decided to extend the loop on two or our rounds.  We went straight past east hillcrest around chairman and back to east hillcrest.  I took the extended loop on laps 2 and 3 and swirly hit it on laps 2 and 4.  Weather yesterday was a little warmer than normal, but a good run was had by all.

    Being a numbers guy, I was hopeful that at least one additional pax would show up yesterday so that we would keep our progression of numbers going: 1 the first week, two the second, and 3 (or 4) for the third….Oh well..

  • Don’t Puke on the Courts!!!

    12 Hard core regulars showed up plus 1 FNG — Speedo,  came for my anniversary Q.  Wow what a difference a year makes.  Last year at this time I started at NoToll with BT Qing and we did Old Glory and I almost pasted out!!!  So I thought we would do a version of that today.

    The Thang

    Circle up for 15 merkins, 25 SSL, 25 LBCs

    Than ran one lap

    Lap 2-3 we ran to the corners and did 10 pull ups, 25 dips, 25 merkins, 25-2 count flutter kicks

    Lap 4 was ran by most but Swirly and Saab did Extra credit lap #5

    Than we did DK special the Grinder

    25 FMs than bear crawled to next station

    25 Caroline dry docks

    25 ? not sure

    25 jump squats than ran back to the front

    2.5 rounds of this fun festivities

    Note: This is where Speedo wanted to puke and may have tried, but Bleeder encouraged him to puke in the bushes and not on the tennis court.  Great Job of not puking on the the tennis courts.

    Ran back to the flag after the last lap!!!

    Thanks to you all for letting me lead today, if my watch was working I could have timed it better, but I was shooting for 3.5-4 miles today.  Its always great to hear FNGs come to our group and tell us that was the hardest workout they have ever done.  Speedo trained for 5 months before he came out today and he was shocked how hard it was.  This is what I love about this group we are always pushing each other to become a better version of ourselves!!! Great work today men and thanks Bleeder for staying with Speedo…

    FYI Flip Dog your lateness did not go unnoticed!!!!

    Thanks  again my F3 brothers!!!