Category: Richmond, VA

  • Gloom World of Sports

    10 Regular and 6 FNG’s Stormed into New Highland for a sporty good time:

    THANG

    COP

    SSH  x 25
    Hillbillies  x 15
    Don Quixotes  x 15
    American Hammer  x 15
    LBC  x 20
    Arm Circles  x5 small, x 5 large – Reverso

    20 Merkins on your own

    Basketball

    Partner Up, together complete 200 “Jump Shot” squats while running suicides

    Baseball

    Run the bases

    1st – Burpees x 10
    2nd – Merkins x 20
    3rd – Mountain Climbers (2 count) x 30
    Home – Touch a tree, 1 guy touches 16 trees, 2 guy touches 15 trees, etc..

    Complete two times

    Soccer

    Crab vs Bear

    Divide into teams, one team has to crab walk while the other has to bear crawl. Once someone scores a goal, then the teams swap roles (bear to crab and crab to bear). Team that is scored on does 10 Burpees. Goalies have to plank. 10 minutes of play

    Ring of Fire

    Pax planks will one member does 10 merkins until all Pax members complete the exercise

    COT/Namorama

    Carpenter took us out

    Moleskin

    YHC didn’t know what to expect this morning. The Carpenter had some serious EHing going on the night before in FB. When YHC arrived he was surprised to see all the FNG’s that showed up. The shovel flag was planted and we got to work.

    Chatter was lite to start during the COP but with two FIFO FNG’s showing up, the PAX quickly got excited.

    The theme was an extension of Carpenter’s ESPN post from last week. It’s a busy time in american sports at the moment so YHC (a sport fanatic himself) felt a sport theme was needed

    First up, basketball. College basketball starts up in a just a few weeks and one of the most popular exercise for this sport is suicides. Also you can’t play basketball without practicing your jump shot so about 200 should do the trick. The PAX reluctantly agreed.

    Next in honor of the up coming World Series time for a little baseball. Every PAX member was able to bat 1.000 with 2 homers. They had to do it the hard way but hopefully it was worth it.

    Final sport was Soccer. YHC isn’t a huge soccer fan but if you add some crab walking and bear crawls into the sport I guess it’s ok. Abacus and Sugar Baby were some tough goalie but a few goals were had. Final score ended in a tie 2-2.

    Time to mosey back to the flag for a ring a fire. Near the end of exercise and special guest came though and gave Abacus a slap on the butt. It’s ok that was just his wife 😉

    Shout out to our most seasoned FNG Wild Thing (Double Respect) and our youngest Chewy (12) for posting.

    Welcome to our other FNG’s: Pincher, Mud Face, ChowDAH, and Strickland (had to leave early will be named later). Hope to see you post again soon

    YHC continues to be encouraged by Iron Sharpening Iron every week. The Creek has bought about just another reason why the 2nd F is so important.

    Announcements 

    YHC and Abacus explained a little more about what F3 is all about.

    SPIT ON THAT!!

  • 40 under 40

    7 men showed up ready to throw some iron around at Circus Maximus.  Two of our F3 brothers were named to Style weekly top 40 under 40 this week so YHC set up a small tribute to them.  The article said something about Hardywood running a business and being connected to the Richmond community but F3 knows he was named to the list for his ability to slay burpees.  Gumbo on the other hand apparently does some pro bono work but the writeup failed to mention his fondness for Lindseys and merkins.

    Thang

    COP

    SSHx20, IWx20, scapula merkins x10, Arm circles x15 forward and backward

    40 under 40 – each exercise for time under 40 seconds with each arm or clockwise/counterclockwise, Q calls time, exercises as follow:

    Around the world, Halo, Swing, Curl, Lunge, American Hammer, Waiter Carry, Clean to Rack, Figure 8, Merkin Row, High Pull, Tricep Extension, Goblet Squat, WWII and Press, Millineum Falcon hold, Suitcase Carry, Snatch, Row, Clean and Press, Flutter Kick, Alabama Honeymoon, Press, Squat Press, Deadlift, Death Crawl

    Slide over in the parking lot for some partner exercises. P1 around the island in the parking lot, P2 does exercise, flapjack.  Goblet Squats, Alabama Honeymoons, Merkin Row, WWII Press

    1 round Pan-PAX 8 count burpee.

    COT

    NM

    Flip Phone has been showing up to CM and relying on someone in the PAX bringing an extra KB but this week there was not one to be found.  Unfortunately the themed workout did not lend itself to not having a KB.  He stayed near the PAX and crushed some burpees, merkins, WWII, FK, wall planks and plenty of others while the rest of us rolled through the 40.  Respect to him for sticking it out and I think a plan has been hatched to get him a KB or he will now go get his own before he posts again.

    Anyone looking for ideas for an exercise to Q a CM workout need not look any further than this BB.  Listed above is 20+ of the favorites, switching hands and directions counted as separate for this total.  Discussion at the end centered around PAX that don’t post to CM.  Sure you guys can do bodyweight exercises but can you do it with a KB, we’re not sure you can?  You know who you are…

    YHC was compiling a list of the KB exercises for a 30×30 type workout but the 40 under 40 thing was just too hard to pass up.  I all seriousness, I believe I speak for at least a few of the F3 faithful when I say that we are proud to be associated with this group and the fact that these 2 have been singled out as leaders in the community is part of the reason.

    Announcements

    EH those Tidewater men.  Toga and crew head down in a few weeks to kick it off.

  • Charles Bronson in a Clown Suit

    15 F3RVA regulars, 1 FNG, and 1 brother from another suburb showed up to have a birthday party with Lab Rat.  Here is how the festivities went:

    COP (with full disclaimer)

    • 10 Helicopters
    • 20 Copperhead Squats
    • 19 Don Quixotes
    • 70 SSH

    THANG

    • Charles Bronson:  Line up at first cone, perform 50 46 of each exercise, sprinting to second cone, then army crawling to third cone after completion of each exercise.  Exercises were:  SSH, Merkin, Burpee, LBC, Jump Squat.
    • Tunnel of Love:  Plank up shoulder to shoulder (TYA does whatever the hell he wants).  First man army crawls thru tunnel avoiding stalactites along the way.  Plank next to last man upon completion.  And so on until last man completes.
    • Triple Check:  Freddie Mercuries, People’s Chair, and run to last cone and back.  Reapeato X2
    • Soccer Field Tracers:  Follow the leader around soccer field alternating between forward run, karaoke, backward run, karaoke.  X2
    • Mary:  American Hammers, Freddie Mercuries, Superman (2 verses)

    NMS

    Ok, so today is Lab Rat’s birthday, so he was trying to do something momentus instead of normal fly by the seat of pants workout as is a normal Lab Rat Q.  COP numbers added up to date of birth:  10/20/1970.  Somehow YHC struggled more with this than normal, as there was a set order things had to go.  It doesnt help when pax jumps on any pause YHC makes as a sign of weakness.  Thanks, guys!  Lab Rat somehow held it together with no weinke and pulled a rabbit rat out of his….er hat.

    YHC also wanted a guest appearance for his birthday, but all the clowns are in the woods nowadays and we are full up on asses donkeys.  Next best thing:  guest appearance by Mr. Bronson himself!  YHC thinks that the dry erase board stole a little thunder as those that were there last time Charles made an appearance recognized the crutch.  46 was the number instead of the usual 50 to commemorate 4 more years of 0 respect for Lab Rat.  Everything else as it were was just icing on the cake….pun totally intended.

    Post workout, many happy birthday handshakes, fist bumps, and 1 “Happy Birthday, Jackass” (love you too, Toga) made this a great day to be above dirt.  Thanks for all of it!

    It is always a pleasure to have MiniMe in the RVA!  Glad you found the AO this morning!

    Big welcome to FNG “Swiper”!  Great job out there today.  Swiper has a degree in Archeology —–> Dora was always going to archeological digs ——> Boots and Swiper were major characters on Dora, and Swiper was the crowd favorite.

    Announcements

    Tidewater expansion:  Pick your Saturday and see Johnsonville!  Help is needed to get them going.  Also, any contacts in the Tidewater area should be passed along as well.  See preblasts.

    -Bear Creek 10 miler

    -Belmonte 50K

    Lab Rat is another year older and deeper in debt

     

  • Concert Traffic?

    14 Faithful posted for a Wednesday morning beatdown at WDog.  Unseasonably warm weather, but mid sixties and no clouds is not bad weather for a workout.

    The Thang:

    Mosey across the street towards the lake.  Stop at the median in the road for a COP.  Intro and disclaimer followed by 10x Merkins, 20x Imperial walkers, 15x arm circles, 20xLBC, 10x Abe Vigoda.  Mosey across the street to the old abandoned road.  Roller coaster 11’s, run down the hill and up the other side to the gate posts, 10 freddy mercury and 1, squat jump.  back to the other gate posts and 9 and 2… and so on.  Mosey on sidewalk to top of stairs around the lake.  Ark loader mini beast.  Run from one staircase to the other 6x appointed exercise, run down the steps, perform animal movement to the bottom of the other set of steps 6x exercise, run to top of steps, 6x exercise.  Repeato 3x, exercises were merkins with bear crawls, WWII setups with inch work merkins, and burpees with crab walks. Mosey back to shovel flag.  15x Rosalie and 40x LBC.  Announcements prayer and out into the day.

    NMM

    Lots of moving vehicles this morning.  30 seconds before the workout started, Circle K turned the corner into the parking lot and was coming in hot.  Did not watch the whole thing, but I think he opened the door did a full body roll and jumped to his feet for the initial Mosey.  From the start of the workout to its completion, Circle K spent a total one 45:01 at the AO.  Crossing the street to the lake side of the street should be a simple task.  Unfortunately, the folks that feel better about paying $100 a month to workout had a workout at the lake.  As such, there were several cars passing by as we tried to cross the street and navigate our way to the lake.   Fortunately, we/they were careful and no issues ensued. Also when we were planking up after one of the exercises, a car came down the road and Swirly had to quickly move to the safety of the grass.

    Several partial or not so partial posts to todays workout.  Nancy posted for the workout a few moments late and could not find us despite running around the whole AO (even if we stayed on campus, Wdog is one of the hardest workouts to find the PAX mid workout on).  He finally found us fort he last two Mary exercises and enjoyed that part of the workout with the PAX.  Mini-me tweeted me for directions/clarifications about the location of the AO.  Kept thinking he would post, but alas he got lost (lesson here may be not to get directions from me).  Finally, Toga texted me asking me if the workout would be “Fancy Lad” friendly.  Not sure why, but that means that it would be an easy workout.  After several punches and counterpunches, Toga indicated that I would see him in the morning. Alas, Toga didn’t post.  I will say his reason for not posting was completely legit and I have no issues with him not posting.  But I also think i have “hand” on him now that he gave me crap about one of my workouts and then didn’t end up posting.  As an aside, I had a separate workout planned for Toga to make sure he was appropriately challenged…will have to catch him with it next time.

  • The Gross At SOT (and I’m not talking about the bus fumes)…

    5 SOT regulars posted this warm Fall morning for some SOT gloom to get the blood moving.  The PAX was greeted with the lovely sounds and smells of SOT, including the refreshing bus exhaust fumes that really get the juices flowing.  YHC’s weinke was full so I spared the PAX of the daily mile and got it taken care of before the workout.  YHC came in hot off the track and the workout went something like this:

    COP = The Gross – 12 exercises, 12 repetitions each, all IC:

    • SSH
    • Imperial Walkers
    • LBCs
    • Don Quixotes
    • Copperhead Squats
    • Flutter Kicks
    • Hillbillies
    • Seal Jacks
    • Freddy Mercuries
    • Crab Cakes
    • Merkins
    • Box Cutters

    8-count body builders with Pan Pax count – around the horn 2x for a total of 10

    Plank-o-rama for 2 minutes

    Ciabatta – each included 8 intervals

    • Round 1 – 20 seconds = merkins; 10 seconds = superman
    • Round 2 – 20 seconds = Monkey Humpers; 10 seconds = LBCs — audible: for last 3 sets rest for the 10 second intervals
    • Round 3 – 20 seconds = SSHs; 10 second  intervals alternated between Ball Dippers and Rest (4 of each)
    • Round 4 – 20 seconds = Flutter Kicks; 10 second intervals alternated between Freddy Mercuries and rest

    Mosey to the steps at the front of the school for The Super 21 with box jumps and WWII situps – or as much of it as we could finish in the time remaining.  The Super 21 involves 2 exercises and a ladder starting with 1 rep of each exercise (today – 1 box jump, then 1 WWI) and increasing the reps by 1 (2-2, 3-3, 4-4…) all the way up to 21 of each at the end.  Clearly, more time is required to complete the Super 21, but each PAX member completed between 10 and 13 of each exercise today.  This will come back again soon with proper time allotted.

    Mosey back to the flag for COT, number-rama, name-a-rama and YHC took us out.

    NMS:

    Lot of action today, and we learned that filling the 10 second rest periods in Ciabattas with another workout (even an easy one like Supermans) makes those hurt so much more.  Way to push through it all today men – strong work.

    The Gross was a good way to start the workout and it got the sweat going.

    Beware of all of the charm of SOT, including bus fumes, extreme darkness in some areas and, as Aisle 5 can attest from his run to the AO – falling acorns that will actually chase you in the darkness.

    Announcements:

    • HDHH – 5:00 p.m. at Hardywood (Zima’s and B&J’s place) – be there if you can.  No pre-workout, just 2nd F.
    • Pick up a Style Weekly if you can – our very own Hardywood and his M grace the cover this week as they are featured (along with YHC and many other interesting people doing great things in our community) in this years Top 40 Under 40 — strong representation for F3RVA.
    • Continue to headlock for F3-Hampton Roads and sign up to join a clown car for one of the upcoming Saturday workouts at Mount Trashmore.

    Own the day gentlemen.

    No more Gumbo for you!

  • Triple Threat

    14 men spanning five decades stormed into the Atlee High School parking lot in the gloom for a triple helping of a beatdown that went something like this:

    THANG

    Threat #1 – Spit started as Q

    Parking lot chasers

    COP:

    SSH x25, Invisible Jumprope x15, Don Quixote x15, LBC’s x25, Flutter Kicks x15, Freddie Mercuries x 15, Arm circles 5 large 5 small reverse, 20 Merkins on your own

    Threat #2 – Emoji took over the Q

    Mosey over to the bus loop and then around the bus loop.

    Run 10 steps forward, 10 steps backward between 4 stations around the bus loop

    1. Merkins x20
    2. Jump squats x20
    3. WWII sit-ups x20
    4. Dips x20

    Repeat for a total of 3x.

    Threat #3 – The Carpenter took over the Q

    Theme: Reliving Middle School

    Mosey halfway around Chickahominy Middle School to the tennis courts. Partner up. 1 person runs around the middle school while the other exercises.

    1. Sixth grade – bear crawl from the tennis court fence to the net and back (repeat until the partner finishes the loop around the middle school).
    2. Seventh grade – crab crawl from the tennis court fence to the net and back (repeat until the partner finishes the loop around the middle school).
    3. Eighth grade – SSHs (repeat until the partner finishes the loop around the middle school).
    4. Early AP classes – SSHs (repeat until the partner finishes the loop around the middle school).

    Mosey back to the flag.

    COT: Abacus took us out.

    Moleskin:

    The Q listing on the spreadsheet was empty until yesterday so Spit, Emoji and The Carpenter stepped into the gap. Emoji had never served as QIC before so this was a perfect way to give him some experience and set up his soon to be full VQ. Right, Emoji???

    The mumble chatter was quiet at first during the COP but that changed with the ever-present DaVille counting method. Abacus started the madness of counting 1 instead of 11 and then following that pattern for the subsequent numbers way back in March. It has continued to this day… Emoji has enjoyed throwing out random numbers to add more confusion to the PAX but also laughter. The PAX was engaged by the end of Spit’s part of the Q.

    Emoji then took us to the famous bus loop where we almost got run over by a police car a few months ago in the dark. The lights were on so that was not a problem this time. Emoji introduced a wrinkle into the loop by calling for running 10 steps forward and then 10 steps backward and repeat between stations. Cries of “Vertigo!” were going up around the PAX as the twists and turns added to the challenge.

    The Carpenter led the PAX around to the back of the middle school where Chapstick mumbled, “Oh, are we only going to run around the school.” That called for an increase in the pain so instead of doing the original “nicer” exercises, The Carpenter called for bear crawls and crab crawls along with his favorite SSHs. The sounds of bear moaning (whatever that means) could be heard as the approximate 1/3 – 1/2 mile loop around the middle school did not lend to a quick run by the partners as the others exercises.

    Spike, Phonics and Anchovy took off running and took no prisoners as they sped around the school. The others played catch up and even watched Spike and Phonics loop the whole PAX. Very impressive!

    Helix brought his son and the FNG was named Hatrick in light of his love of hockey. The Helix / Hatrick combination adds yet another father/son combo out here at DaVille and The Creek. Yardsale/Chapstick and Abacus/Guppy have showed up together. There is rumor that a father/son FNG combo is debuting at The Creek on Friday. This is a fine way to teach the next generation to engage in self-discipline in a “you vs. you” way! Way to go men.

    Ironically, the three QICs today only have daughters (The Carpenter has 4 daughters, Emoji has 2 daughters and Spit has 1 daughter) so they cannot participate in the father/son combo. It looks like the QICs need to get to work…

    – Triple Threat (Spit, Emoji, The Carpenter) out!

  • Steady six on the seventeenth

    A PAX of six posted for #ThePunisherRVA.  We went at it like so:

    Startup COP with 20 x Imaginary Jumpropes, 20 x Hillbillies, 20 x Shoulder Taps, 20 x Slow Squats, and 15 x Arm Circles (forward and back, big and small).

    Mosey to the front parking lot for a version of The Cooper – make a lap around the front parking circle and complete 10 Burpees, 10 Merkins, and 10 Squats.  Another lap, then 9 of each. And so on until 1 of each exercise is done.  Pause after 8, 5, and 3 reps with LBCs until all PAX members collected.  Plank at the end until all are done.

    Stroll to the pavilion for rotation with one PAX member holding a Flexed Arm Hang while counting to 10.  Remaining PAX completes 10 reps of whatever exercise is called by the guy holding the flex.  Two rounds, hitting exercises ranging from American Hammers to Step Ups to Dips to Carolina Dry Docks.

    Jog to the driveway at the northeast end of the school yard for rotating Mary on the sidewalk squares.  PAX alternates Box Cutters (under to over), Flutter Kicks (two count), and Reverse Crunches – 10 reps of each.  Finish a set, hop up and move to the next open square on the sidewalk and complete the next exercise in sequence.  Halted at Laburnum Avenue crosswalk and returned to the Shovel Flag.

    Moleskin:

    Discussion of upcoming Virginia Beach / Hampton Roads expansion.  Toga (kinder, gentler version) to lead the first one on 11/5.  F3 Richmond to support four of the first 6 workouts leading into December.  Please message Johnsonville if you have questions (sorry Johnsonville).

    Bear Creek 10 Miler in December – registration may be closed.  Bear Creek 35K in January.  Bel Monte in March.  Anyone down for some Ragnar Relay action at Pocahontas Park in 2017?  Happy 12th Birthday to Hazel Sterling on 10/17, YHC’s kid.

  • He’s a Maniac, Maniac on the Floor

    13 powerful and committed regulars tackled a Flipper Q’d Flashdance Birthday Beatdown.  The temperature was perfect and the sky was clear and our hearts were receptive.  It went something like this

    COP

    • 25 SSH IC
    • 15 DQ’s
    • 20 IW IC
    • 20 Hillbillys IC ( j’ville hop optional)
    • 15 hand release merkins
    • 50 LBCs IC

    Mosey to the field for FlipDog shuffle.  Native American run every fourth man Pax stop and do 20 merkins.  5-6 series of that changed exercise to Carolina Drydocks (15).  5-6 series of that.

    Stop at the pavilion for a partner run.  Partner does dips while partner runs around the field (switch) next exercise was Irkins on the bench partner run the field switch.

    Mosey to the Courts.  For Eeyore’s Revenge.  10 donkey Kicks run across court 10 FM’s back to the fence 20 DK’s (rinse and repeat) 10, 20, 30, 40, 50.

    Superman/ Aquaman ring of fire.  Hold Superman each man does 10 count Aquaman around the circle. 50 LBCs IC to finish.

    Numberama/ Namearama YHC led us out.

    Moleskin

    YHC has a serious fear of Pulling a Wilson and continues his extreme early arrival to his Q.  As usual most of the pax comes in Hot at about 5:25. Gumbo arrived early to get in his mile.. Big ups … FlipDog shuffle was well received only small amount of mumblechatter on the 20 merkin at each stop.  I think the majority of the pax would head back out for FlipDog Shuffle if they had know what was next. YHC is now calling it Eoyore’s revenge. Hate to  say it but that guy is a (sad clown).  He needs to get Tigger and piglet together and headlock Pooh’s big ass and start some F3 with Christopher Robin.  Anyway as his revenge for our high energy/ positive outlook on life he exacted his revenge with excessive Donkey Kicks.  Even HoneyDo said ” wow going to 50 is just crazy”

    In honor of the birthday boy Flashdance I tried to include many of his favorites.  He actually named the FlipDog shuffle at Mary when he borrowed it for his Q. And because he is a brokendown old chiropractor with blown out shoulders I did as much of that as possible… Love you Brother Happy Birthday!!! And award for the day, the Sneaky Fast or he doesn’t look that fast but damn he’s fast award goes to Oyster. Dude was blazing.

    Flipper

     

  • Down the River

    Seven appeared in the moonlight for this week’s variation of Spider Run.  Straightforward out and back included:

    • Meander through UR to River
    • Left on River, cut through shopping center to Huguenot
    • Cross the bridge (return for 4 miles)
    • Turn right and head downstream
    • Pass Rockfalls (return for 5 miles)
    • Reach the ‘Z’ dam (return for just shy of 6 miles)

    Moleskin

    Great run today gentlemen.  Not quite as cool and refreshing as last week but still an enjoyable run.  Somehow we have never turned right when we got over the bridge, always preferring the left turn up Riverside to Cherokee.

    TYA needed a little explanation as to what a dam looked like.

    Saab’s GI tract is still tapering.

    Marv and Sippy were joined at the hip again, garnering non-progressive comments from an unnamed member of the PAX.

    Twocan came, he ran, he went.  Keep it up Twocan!

    Swirly likes the reflective nature of YHCs shoes.  Safety first!

    Splinter out.

     

  • The Rat was no where to be found

    3 Loyal Runners and 1 FNG show up at Atlee HS parking lot this morning for nice group run

    Thang:

    -5.5 milers: Out to the King’s Charter loop and back

    -5.0 miler: Out to just past the King’s Charter lake and back. loop around the football stadium, soccer field, and HS parking lots to get the full mileage.

    NMM:

    YHC knew that Lab Rat mentioned he would be missing the Tomato Run today so a plan was put together to do our normally run. The pax started out together but YHC knew he wouldn’t be able to keep up with the pax so earlier turnaround point was needed.

    The chatter was mainly about HS football and how the whole districts were set up these days.

    The full moon gave some much needed light on this run. The normally “black hole” on the loop behind the schools was brighten by it and the wonderful clear sky at to the environment.

    Welcome to Juggler! I know that Anchovy and Phonics enjoyed having a long time runner join the group.

    Announcements:

    Bear Creek 10 miler Dec 4:  http://www.rrrc.org/events/2016-bear-creek-10-mile-trail-run

    Bel Monte 50K Mar 11:  http://belmonteraces.com/

    Spit on that!!