Category: Richmond, VA

  • Valhalla! It’s a good day to die

    http://blog.walkjogrun.net/wp-content/uploads/2015/09/tips-for-running-in-the-dark.jpg

    5 runners met in the GLOOM, four of which had not a stitch of anything that could be considered reflective, or luminescent.

    Route:  Schools laps (reverse).  Head out across the front of the school to the bus parking lot, cut across the grass to Honey Meadow.  Hang a right and run down to the AHS cut thru road, hang a right and head back to the cars.  Each loop = 1.6 miles.

    NMS:  On the way to the AO this morning, Lab Rat ate a Cliff Bar, drank a cup of coffee, and changed the pandora station off that stupid crap my kids like into something with a little more soul. (Pro tip:  take a bite of cliff bar then a drink of coffee and blend it together in your mouth.)  This is probably what the average driver is doing that we would run into during a run at 0600.  Why in hell would you play “hide and seek” with them on a road?!?  I mean, I am all for risking your life, but do it for something more fun or meaningful than getting a few miles in.  Get lights, get a vest, get something and wear it!  Do it for me.  Do it for your wife.  Do it for your kids.

     

    Apology of the week goes out to Daenarys Targaryen.  Lab Rat and John Snow are sooo sorry.

     

    Lab Rat apologizes.

  • Lacking only vaporub

    A half dozen regulars posted for GridIron.  Arranged after Circus Maximus on Thursday, Johnsonville, Earthworm, and YHC agreed on a Hot Potato Q.  The Qing sequence was quickly agreed-upon just before the starting bell with Earthworm opting for the finish, Johnsonville taking the start, and YHC taking the middle slot.  Jville commandeered the Clown Car bringing White Deer, Hoops, and Cletus.  Earthworm and YHC arrived solo.  The air was worm and humidity was very heavy.

    Johnsonville led off the starting COP with SSHs, Merkins, Hillbillies, Pickle Pounders, and Don Quixotes.  We completed 23 of the first exercise, 13 of the second, 19.5 of the third, and YHC lost his ability to count thereafter.  Jville led our mosey over to the sideline of the nearby fine turf football field and we completed a Bear Crawl across, a Crab Walk back, Karaoke facing west and headed back across the field, and, facing the same way, Karaoke back.  Hit the endline and turn around to complete a Back Pedal for the entire length of the field, complete 10 Burpees, and Back Pedal all the way back.  One more pass down the length of the field via Plank Walk facing north for about 10 yards, turn the other way and plank walk, Bunny Hop, Duck Walk, and Polar Bear, stopping at the far end zone.  From under the goal posts, run downhill to the bleachers at the lower field and Back Pedal back up the hill, completing 5 rotations.  Q tag with YHC.

    Completed 100 LBCs OYO in the end zone.  Up and mosey to the school parking lot.  Complete 6 exercises in sequence:  Wide Grip Merkins, Squats, Flutter Kicks (2 count), Carolina Dry Docks, Forward Lunges (1 count), and Box Cutters.  First round – complete 30 of the first exercise followed by 15 of the others. Move to another parking space.  Second round – complete 30 of the Squats and 15 of the others, moving the 30 reps through the sequence.  Audible called as time approached 7:40 AM.  Had just finished the 3rd round.  For 4th and final round, completed 15 reps of the first 3 exercises and 30 of the last 3 exercises.  Q tag with Earthworm.

    PAX self-selected, following Earthworm’s instructions, long or short mosey routes back to the starting parking lot.  The PAX had deposited kettlebells on the sidewalk prior to the start of the workout and returned to this spot.  Lined up on our backs with our heads at the edge of the curb, we completed rounds of Pullovers, Alabama Prom Dates, Skull Splitters, and APDs once again.  Earthworm had the PAX pass around a nickel and the individual receiving the nickel would complete 5 additional reps of the next exercise.  We completed, by YHC’s count, five full rounds of this sequence.  Finished with a couple of minutes to spare and circled up for one-armed Upright Rows, passing around the heavier bells.  In the same spot, COT and Jville took us out.

    Announcements – Convergence, ReeseStrong, and BRR – check this week’s other posts.  Jville and Earthworm – correct where needed.

  • Back to the gloom for BRR training

    Four BRR runners emerged in the gloom for a Sunday trail run.

    The Thang:

    Southside to T. Pottersfield bridge to northside and back to the pump house.  A little over 7 miles for the loop.

    NMM:

    Weather was sticky but not overwhelming the morning.  Temps in the mid to high 70’s to start and given that the days highs were only in the low 90’s things were tolerable.  Even so, most runners ended the run shirtless (Oh, the humanity).  Shakedown lost his glasses somewhere after the finish of the run.  He was explaining this to us at the second F at Ellwoods, then he reached down to his shorts and found the glass tucked in his waist band.  After he discovered them missing when he was on his way to ell woods, he returned to the pump house to see if he could find them….Glad he found them, but pretty funny.

    Once a month there is a group that runs from the pump house at 8am.  For some reason, they guy who leads the run finds it necessary to brink his gas powered blower to the parking lot and blow the rocks.  It honestly does not seem to accomplish anything, but he brings it everytime.  One thing he does accomplish each time is to completely piss off Lab Rat.  For some reason, this one mans obsession becomes another mans pet peeve.  I am no Freud, but Id love to find out what happened to lab rat as a child that caused this reaction.

    Nice smooth run this morning for YHC and all others.  Nothing really of note on the trails.  Looking forward to the weather turning and the humidity leaving.

    TYA OUT

  • Wilson’s Wife Approved Workout

    7 stalwarts emerged from the fartsack despite being out of town and having had many col-beers the night before.

    The Thang:

    Run to south paddock around the parking lot, back down the main road, past the hotel, up the hill near the go kart track, back to the main road, right to the north paddock around the parking lot, and back to the Villas.

    NMM:

    Ok, Wilson, we hear you, big data is important and we don’t want folks posting ficticiouos backblasts to manipulate the data.  Ultimately, Splinter is the boss when it comes to declaring what is a valid workout and what is not.  If he approves it, it counts, if he doesn’t, it is out.  He is the one judge of this and he can over rule anyone on this issue (even if he uses it to his advantage…membership has its privileges) However, corporate has outlined a few rules of thumb for the PAX.  A backblast is valid if 1) there are more than 2 folks out of town together and they put in a normal F3 workout.  It has got to be as close to a regular workout as possible and just doing it yourself doesn’t necessarily count (see rule 2).  2) You are out of town and you post by yourself for an F3 type of workout (yes, a run of 45 minutes or more counts).  If you are by yourself, you are allowed one post per trip.  You can’t post every day and get credit for the workout  Just once per trip.  3) Corporate is good with you getting credit for a workout when you post at another F3 workout in another region.  Its a little tougher with the split websites now, but I am sure the PAX will figure things out.

    Back to the workout at Virginia International Raceway.  A bunch of us did the route outlined above (Bleeder, TYA, Lab Rat).  Swirly did a majority of the route, but forgot one part so added a few extra hills at the end.  Lug nut posted early and ran a modified route.  Circle K opted for the 4+ mile route, preserving his body for the BRR and Saab did a fast walk while he is rehabbing his knee.

    I am amazed at guys who can drink more than 3 beers and still get up and post for the workout in the morning.  TYA has no capacity to pull this off and seeing guys be a little tipsy the night before, post and kill the run is insane.  I honestly don’t know whether to be amazed or horrified.

    TYA Out

     

     

  • Back to School

    2 strong runners discussed Wilson’s fartsacking tendency on Sundays before heading out for a sunny and 70 run around Midlothian.

    The run was down Charter Colony to Tomahawk Creek Middle, run around the school to check out the new AO.  Lots to do there, it’ll be a good one.  Back down Charter Colony with an added loop around John Tyler Community College.  Back to Urban Farmhouse with a loop around the parking lot to get to an even 7 miles.

    Good coffeteria today with Honeymoon.  Looking forward to football season and some oysters this fall.

  • Hate hath no mercy…

    18 Humidified warriors descended upon a dense, hot and humid August gloom at Dogpile.  Here is what went down more or less (the order of these events is completely foggy to YHC).

    COP

    • SSH IC x 40
    • Imperial Walkers IC x 40
    • Don Quixote IC x 10
    • Arm Circles IC x 15
    • Merkins IC x 40
    • LBCs IC x 40

    Love Hill

    PAX moseys to love hill to attempt to go over the hill.

    • Partner 1 sprints from bottom of hill to gate
    • Partner 2 performs 1 of 3 exercises (Polar Bear, Lunges, Broad Jump Burpee)
    • Continue until both partners relay to gate at top of love hill

    Mosey to Rusty Cage for Pull Ups and Jerkins

    • Partner pull ups x 40
    • Partner jerkins x 40

    Mosey to Amphitheater for 40 Donkey Kicks up the Steps

    • 2 DKs per step until you get to top 2 and then 4

    Noah’s Arc

    • PAX planks in two lines facing each other
      • 1st 2 perform 2 Merkins then sprint around circle
      • Repeat until all PAX have sprinted around circle

    Mosey to field for Elevens

    • Carolina Dry Docks & LBCs

    Mary

    • Freddie Mercurys IC X 40
    • Flutter Kicks IC x 40
    • Rosalitas IC x 40
    • Alabama Prom Dates IC x 40
    • American Hammers IC x 40

    Native American Run Back to Flag

    40 WWII Sit ups OYO at Flag

    Numberama, Name O Rama, Announcements

    • Breaking Bread on 8/27 (Gumbo has the Q) – See Pre-Blast
    • Reese Strong 5K 9/16 – followed by Circle K’s Crab Fest (See Pre-Blast)
    • Convergence on 9/30 – Be ready for a hot potato

    YHC took us out

    NMS

    On August 16, 1977 the world was shocked by the loss of an international icon.  The king of rock and roll, Elvis Presley, died suddenly and unexpectedly.  Meanwhile, in Columbia, MD a 30 year old die hard fan, who was 8 1/2 months pregnant with her 3rd child, went into false labor.  That woman was YHCs mom, and 3 days later, YHC was welcomed to the world.  40 years later, in the midst of a dense blanket of humidity, YHC started his birthday with 18 of the best guys around RVa.  At 6:40, when YHC arrived to the AO,  there was a feeling of loneliness that the end of hate would be alone and in the dark with the planted shovel flag.  Luckily, a few minutes later, Flipper showed, and then a minute after that Gumbo, and then things started to come together.

    Prior to COP it became clear to the PAX that this morning was YHCs end of hate, and the 40 counts of exercises was no surprise to anyone.  Upon completion of COP, it was time to get over the hill by heading over to Love HIll and getting the morning started.  The introduction of this was met with a lot of enthusiastic sighs as those who have had the pleasure of Love HIll knew it to be a chore.  This was also Shakedown’s first introduction to Love Hill and he mentioned that this was a nice new form of punishment at the end.  YHC agrees with that.

    The Rusty Cage is YHCs favorite portion of this AO.  YHC loves to incorporate pull ups into any Q.  YHC partnered with Hardywood during this and learned that he is recovering from tendinitis and had to modify.  Even with the modification, Hardywood crushed this like the true warrior he is.

    The air in the amphitheater was especially thick today, which made 40 donkey kicks up the steps an especially glorious endeavor.  Fudd as usual had many questions about the meaning and significance of the count of the exercise here.  Like I said, the air was thick and was an obstacle and clearly was impeding the PAXs ability to think clearly.  YHC is not even sure if any of the events documented actually occurred this AM :).

    Between the heavy air and the lack of sleep from last night, YHC can’t clearly remember much about the rest of the workout, except that Elevens were slightly modified and there was a lot of mumbling and groaning upon the beginning of the native american runs, that we were headed in the wrong direction.  Nonetheless, the best sound at the end of the morning was the roars and claps from the PAX upon YHCs call out of 40.  That was a great feeling and YHC is priveleged to be a part of this great group called F3 Rva.  Much love to the PAX this AM and thanks for indulging me and following my lead.  You guys all crushed it and I can’t think of a better way to start my 40th birthday.

    Til Next Time

    McRib

  • Do you have a Dorsal Fin?

    Three gentlemen + their finest gathered in the gloom for a 2.0 friendly workout.  Huddle around the second flag while the 6:00 crew finished then along our merry way we went.

    COP
    SSH x20
    Arm Circles x10
    Don Quixotes x10
    Copperhead Squats x10
    LBCs x15

    The Thang
    Touch a Tree – Gather near our favorite forest for three iterations of touch a tree.  2.0s start by running to touch 3 trees while the 1.0s perform lunges.  Switch and repeat.  Increase to 4 and 5 trees.

    Sharks and Minnows – Not all of the 2.0s knew what Pacman was so we opted for the similarly executed sharks and minnows.  2.0s started as minnows and had to bear crawl across the field.  1.0s were sharks and had to crab walk.  Switch back and forth a few times between 2.0s and 1.0s.

    Carillon Relay – 2.0s run up the Carillon counter clockwise then back down while the rest of the PAX completed Carolina Dry Docks.  Switch and repeat.  Complete 3 rounds.

    Breakfast Burpees x5

    Field Exercises – Convene back on the field and complete 2 jump squats at every other tree to the end of the field.  Adults piggy back ride their 2.0s back to the other end of the field.

    Animal Kingdom – 2.0s call out their favorite animal.  PAX must then traverse to the other side of the field demonstrating the form of said animal.  Bonus points to the PAX who gave audible representations of the animal.  Animals were:  Dolphin, Cheetah, Shark, Monkey, Frog and Duck.

    Breakfast Burpees x5

    Hop, skip or mosey back to the flag for 3 MOM including American Hammers, LBCs and a final round of Superman.  YHC took us out.

    Moleskin
    YHC wasn’t certain anyone else was going to appear this week for Puppy Pile.  Luckily Loose Goose appeared with his 2.0 FNG then Oyster and his 2.0 came in hot but right on time.  Welcome Freestyle!

    The 2.0s showed extremely strong today.  The creativity during Animal Kingdom was downright hilarious.  Seeing a group of grown men try to swim like a dolphin in the field was a sight.  YHC saw a few random park goers stroll by with some strange looks but then smiling once they realized kids were involved.

    Breakfast burpees were a suggestion from Oyster.  His 2.0 kept asking when they were eating breakfast.  As punishment the PAX had to do 5 burpees every time someone asked about breakfast.  After 2 punishments no one asked about breakfast.

    Working out with 2.0s is always a pleasure.  Less about the workout and more about family time.  Great work everyone.

    YHC hopes this continues to be a regular occurence.  Remember, 3rd Saturday of the month at 7:00 @ Dogpile.

    Splinter out.

  • Wasted Away Again in Strandaritaville

    Another day, another non-backblast here on The Strand. Instead of explaining that it was hot and gross and how great the PAX was. YHC is trying to swim upstream against Eclipse Insantity so a gifted Weinke from Friday’s Blackbeard must suffice.

  • Taking minors across county lines….

    The AO was calm

    Like just before hurricane

    No Big Blue in sight

     

    An elite seven

    Running a route forty-two

    The one Marv prefers

     

    East on Monument

    Back to the AO

    The routing for most

     

    Swiper got rolling

    Crossed county lines with Scrappy

    Followers beware!

     

    Upchuck’s Announcements

    Just one year ’til golf event

    Takers anyone?

  • Backblasts might be on “Beach Time” here on The Strand

    13 regulars and one Richmonder (repping his WDog shirt) posted in the gloom for Blackbeard’s Revenge. Here’s how it went down in 80 degree heat and 89% humidity.

    Since it might be that Cheezy Biscuit — the Q at Blackbeard at F3GrandStrand on Thursday — had such a good birthday (and birthday Q) it might be that the Thursday backblast for Blackbeard is MIA in all the tomfoolery. Knowing that any good F3er never leaves anyone behind, YHC’s muggy and sweaty descriptions will have to suffice to make sure we’re on the right side of Corporate.  Let’s face facts fellas … Corporate’s Big Data initiative is a cruel, Cruel, CRUEL mistress.

    Slaughter start

    COP – Super Rapid SSHs (31), IW, Merkins (31), arm circles, reverso ACs, other stuff. Lots of sand.

    Mosey around the AO and back to the baseball field for Burpee Diamond. 10 burpees at 1st base, 10 burpees at second, 10 burpees at third, 1 burpee (for a total of 31) at home. Lots of sand. Lots of sweating.

    Baseball diamond for Four Corners Escalator. Run around the diamond stopping at each base for 10, 10, 10 & 1 for a total of 31 of each exercise (Cheezy’s new age – HATE!) adding a new exercise to the count each time around for arms, core and legs.  Lots of sand. Lots of sweating. Lots of howling.

    Arms: 1: Merkins, 2: Carolina Drydocks, 3: Newton’s Cradle
    Core: 1: LBCs, 2: Crunchy Frogs, 3: ???
    Legs: 1: Squats, 2: Lunges, 3: Leg Lifts
    Lots of sand. Lots of sweating. Lots of howling. GOOD GRIEF WHY AM I STEAMING IN 84 DEGREE HEAT AND 90% HUMIDITY??

    Mosey back to the flag for some final exercises & Mary.

    Numberama, Name-a-rama, Announcements, a birthday cake for Cheezy, and someone took us out.

    NMS

    It’s HOT here.  Hot and humid. Hot and humid and super sandy. While the sand doesn’t really matter (although Anakin disagrees), the heat and humidity adds a whole other element to the workout that YHC has not been used to, even in Richmond.

    While Myrtle Beach is not this New York boy’s **ahem** preferred beach vacation destination, the PAX of F3 Grand Strand are just as solid as our Richmond brothers and have made a trip to the Redneck Riviera with YHC’s in laws immensely more tolerable. Meeting folks like OneCall, Spinal Tap, Say What?, Bidet, Bob the Builder, the aforementioned Cheezy and the unstoppable 69 year old (AND GOING STRONG!) Papa Smurf has made for a fantastic week.

    Should your travels take you to the Strand, be sure not to miss out on the fun of this F3 Group!