Category: Richmond, VA

  • Democracy

    Three posted for a little kettlebell work on a foggy and humid morning. This is what they did

    COP all IC

    SSH x 15

    APD x 10

    LBC x 10

    Arm Circles x 10 small 5 big (reverso)

    Triple Check x 3

    Sit up Press

    Boat/Canoe

    Waiter carry around the parking lot

    Four Corners

    Lawn Mower x 25 each side

    Waiter carry

    Clean and Press x 25 each side

    Rack carry

    Goblet Squats x 50

    Waiter Carry other arm

    Snatch x 25

    Rack Carry other arm

    Numberama

    Namearama

    Blue Cheese took us out

    NMS

    No one had taken the Q for MANNdate the night before so YHC had called a Hot Potato. Mumble Chatter was about what would be done for each section. Good work done by all

    Thanks for letting me contribute

     

     

  • Different wildlife at SOT

    A sweaty seven slid in to SOT on a damn humid morning. No foxes or birds in the gloom this week, just bears, donkeys, and crabs:

    Mosey to front of school for COP- SSH ), Hand release Merkins, Flutterkicks, Don Qs, Helicopters.

    Mosey to far side of school to find a fresh wall- 4 Rounds of: 20 Donkey Kicks, bear crawl to curb & 5 Merkins.

    Head to Basketball court: 10 Merkins at each of 8 hoops, lunge in between.  Next round: 10 WWII situps, bear crawl between hoops. Audible to only 4 then mosey to track.

    2 sets of Benchwamers: 10 Box Jumps, 15 Derkins, 20 Dips, 25 Benchkicks.

    Finish with Burpee Escalator – EMOM starting with 8 Burpees, all the way up to 12 to make it a round 50 total.

    Back to flag for some Mary, Wilson took us out.

    NMS – Another muggy morning but the SOJ pax made the drive worth it for YHC with ample mumblechatter. When we did hand release Merkins in the COP the Pax knew we were going to get plenty dirty.

    The PAX can blame Gumbo for the ample serving of YHCs favorites of Donkey Kicks, Bear Crawl, and Box Jumps.

    Honeymoon whined about the need for more running for BRR prep. Maybe it had to do with him not having gloves on.

    The Burpee Escalator worked really well in the middle of the soaking wet field. YHC learned that starting at 8 Burpees a minute is perfect. Apparently SOJ pax are not Spinal Tap fans as my Nigel Tufnel joke went over like a lead balloon.

    Good to see Clamshell back out after his recent illness. Also YHC hopes the New Market crew survived the ride home in Honeymoon’s truck.

    Announcements – Ghost Flag will be at the new AO in SOJ tomorrow.

     

     

     

  • Post or Get the Heck Out of the Way

    Eleven of RVA’s finest hit up WDog undaunted by the fartsack or the Family Dollar truck blocking the entrance to the designated shovel flag ground.  Here’s how it went down.

    Mosey to Carillon Field

    Field Tracer (Side shuffle L, Straight ahead, Side Shuffle R, Backward)

    COP (IC)

    • SSH
    • Arm Circles
    • Copperhead Squats
    • Merkins
    • Flutter Kicks
    • Smurf Jacks

    Carillon 11s

    • 1 Merkin / Run Up, 10 WWIIs, Lunge Across top, Run Down
    • 2 Merkins/ Run Up, 9 WWIIs, Lunge Across, Run Down….

    Dora Touch-A-Tree (4, 5, 6….)

    • 100 Donkey Kicks
    • 200 Monkey Humpers
    • 300 LBCs

    Mosey to Rusty Cage

    • Partner 1 10 Pullups or 25 Merkins
    • Partner 2 Sandbag Six Inches (Feet at 6 inches, Sandbag overhead at six inches alternating with presses)
    • Repeato, Repeato

    Mosey to Circle for Ring of Fire

    Mosey back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived just past 0500 to find the AO was only partially secured.  There was someone sleeping in a car and a big Family Dollar truck blocking the road.  YHC assumes Swirly told the driver to post or get the hell off the AO by 0530.  As the PAX was ready to depart the SF, the truck was gone.  TYA requested a route this morning that included the little blue stations along the way.  YHC can’t confirm if TYA had to stop.  Mumblechatter was plentiful this AM, but the only thing that sticks out to YHC was someone talking about toenails that look like pickles.  The PAX was complementary of YHC’s Smurf Jacks.  YHC appreciates, but Opus is the king and one true Smurf.  Nice to have Clavin back suffering through the humidity and a pleasure to meet Dexter and Wojo for the first time.  In the Lab Rat tradition, YHC apologizes to Saab for the many knee bending exercises.  Despite no stops at Bleeder’s pool, the PAX was drenched by the end, hopefully a good sign.  Thanks for allowing YHC to lead.

    ANNOUNCEMENTS

    ReeseStrong 5k (many ways to participate)

    Convergence

  • Pre-blast “Ghost Flag” (SOJ)

    Thursday 8/17 come and try to get the GHOST FLAG from Timberwolf the new AO!

    We are sure to bring the pain, will anyone sign up or F3 up for the flag……..??

  • Don’t let him back on the Q sheet

    Consider this a Myrtle Beach postcard from Viral, who is DR at F3 Grand Strand … where it is always 80 and humid as balls. – V

    The Thang:

    Conditions
    84 and awful humidity

    So, I always enjoy getting down to #Blackbeard to see the #HIM down there, and with all the FNG’s they have had lately, meet a few new guys!  Plus, I have had the #DoubleRespect F3Gear in my car for quite some time to deliver to Papa Smurf.  When YHC saw the pre-order pop up, I had to have it for our man.  69 years old and a true inspiration to everyone who posts with him.  With all the Guest Q’s and VQ’s and helping #Timeshare get rolling, the weeks just flew by before I could get to #Blackbeard, and as always, it was an honor and a privilege to do so.

    I rolled in around 0510 and saw the bright lights on, and Papa’s truck parked.  I knew he was getting in his pre-run to honor his brother as he always does.  I also saw to my surprise, Billboard’s truck.  It was good to catch up with him as I haven’t seen him in a while as work demands have been kicking his butt.  We wandered around, setting up the cones and when we got back to the cars, PAX were everywhere!!!  Punch Bug and Faulkner came running in.  Spinal Tap and Snooze came running from the other direction.  Met Viral from Virginia.  Saw Blue Hawaii, who YHC hadn’t seen in forever, but who put a few brutal beatdowns on me over the past few years as Guest Q. We also got to chat about Sanchez who moved down his way, and has posted 1x.  One Stinking Time!!  When does a guy lose his name?

    Then YHC got to see all the regulars and some new faces, including Valvano for his first #Blackbeard post as he now lives 10 minutes from the AO – make sure he doesn’t #FartSack men!!  Get him on the #Blackbeard chatter/texts!

    It was great seeing everyone, fist bumping, chatting a bit, and seeing 22 PAX this morning!!  #HugeNumbers

    The theme of the day was burpees, as we finally wind down the 3 month Charity Challenge.  After the first few sets, the complete lack of oxygen made this #beatdown harder than it has been at other AO’s, but these men pushed it hard!!

    1 minute warning

    The DISCLAIMER was given and the circled up men were told that there would be a lot of burpees. Uh Oh

    COP
    SSH x 15 IC
    5 burpees OYO
    IW x 15 IC
    5 burpees OYO
    Tempo Squat x 15 IC
    There were slow and easy, so
    10 burpees OYO
    22 Merkins – single count
    5 burpees OYO
    TTT x 15 IC
    10 burpees OYO (Since TTT is really a stretch)
    It was at this point that YHC heard someone say, “Don’t let him back on the Q sheet”
    Hmmmmm…..
    Flutters x 15 IC
    BBSU x 15 OYO
    10 Burpees OYO

    The THANG
    We moseyed to the soccer field where the cones had been set up in 4 corners
    Start here, do 5 Burpees and then run to each cone and do 5 Burpees at each one, including the beginning cone again
    This was a total of 25 around the 4 corners with the repeat at the first one
    AMRAP Flutters and/or BBSU’s.  Alternate as needed until the 6 gets there
    Plank.  Regroup in plank.  Silent 10 count in plank.  More plank.  Use this to recover; control your breathing.  Low Plank.  Recover.

    Starting at corner 1, do 20 Squats/20 Merkins
    Run to next corner, do 15 Squats/15 Merkins
    Next corner, 10 Squats/10 Merkins
    Next corner, 5 Squats/5 Merkins
    Back to beginning corner, 5 Squats/5 Merkins
    Next corner, 10 Squats/10 Merkins
    Next corner, 15 Squats/15 Merkins
    Final corner 20 Squats/20 Merkins
    Wait here for the 6
    AMRAP Flutters and/or BBSU’s.  Regroup in plank.  Silent 10 count in plank.  More plank.  Use this to recover; control your breathing
    Back to starting corner

    Rinse and repeat the 4 (really 5) corners with burpees
    Regroup in plank.  Silent 10 count in plank.  More plank

    Next was to be another round the down and up escalator/descalator/whatever
    This time with Lunges and Carolina Dry Docks (count each leg)
    So we started with 20 and 20, and rounding the corners – 15/15, 10/10, 5/5, back to 5/5, 10/10, 15/15, and finally 20/20
    AMRAP Flutters and/or BBSU’s.  Regroup in plank.  Silent 10 count in plank.  More plank.  Use this to recover; control your breathing

    We then had just enough time to finish with
    5 burpees at this corner
    Next corner – 5 Turkish Get ups
    Next corner – 10 burpees
    Final corner – 10 Turkish Get ups

    Mosey back to start

    Time!

    COT
    Count-O-Rama – 22 with 2 guests
    Name-O-Rama
    Prayer requests unspoken
    BOM by YHC

    Moleskin
    – Truly an honor to present Papa Smurf with the #DoubleRespect shirt.  You are an inspiration to us all!
    – Strong work today.  This was not an easy one.  Punch Bug said we had around 2.0 miles.  And there were 110 burpees in addition to all the other stuff!
    – A lot of the men asked how many burpees we did.  110.  That’s a lot.  And it just goes to show you that with support, accountability, fellowship, and all the things F3 is amazing for, men can accomplish things they never thought they could
    – Enjoyed it fellas!  KEEP EH’ing!!!

    Announcements
    – Be sure to check out our regional website.  All local information will be on that!
    – There have been a few emails lately.  If you aren’t getting them, let me know so we can be sure you are in our database.
    – Original logo shirt order is live – see the Region News post
    – Dad camp this weekend – Get with Cheesy – Operation Sweet Tooth school supply drive
    – Blue Hawaii Guest Q at Warthog Thursday
    – Cheesy Biscuit Birthday Q at Blackbeard Thursday
    – Announcement was made for an open spot on the 25th, but as YHC was typing this, Spinal Tap took it!! #Nice

    Aye!
    OneCall

  • Random thoughts from DaVille

    15 regulars posted in the gloom on a muggy morning for the DaVille version of a beatdown.  This is what we did:

    Mosey to middle school fottball field for COP, stopping a few times for merkins x 5 OYO.  COP consisted of Invisible Jumpropes x 20, Helicopter x 20, DQ x 20.

    Short mosey to track for Dora 123.  Partner up and as a team complete the following exercises, Merkins x 100, LBCs x 200, Squats x 300.  Both partners perform the exercises, while Partner 1 completes 10 merkins, other partner holds plank, switch, repeat until arrive at desired number.  Then both partners run the track at the same time.  Same thing for LBCs where partners hold feet six inches and Al Gore hold for the squats.

    Mosey to middle school bball courts, stopping a couple of times for merkins x 5 OYO.  Regular suicides and Reverse suicide.

    Forms teams of three for Triple Check.  BTTW, WWII situps and run to far end of bball courts.  Repeato until each team member has completed each station three times.

    Back to bball courts for bear crawl suicide and crab walk suicide.  Mosey to front of high school for 5MOM, stopping a couple of times for merkins x5 OYO and dips x 5 OYO.

    5MOM – Exercises included APD, LBCs, Flutterkicks, Freddie Mercuries, Hold feet six inches.

    Mosey back to flag, planted by Lab Rat as he arrived late and did not know where to park.  (YHC forgot his flag at home, thanks LR)

    Numberama, Namearama, Spit took us out with a prayer.

    Announcements

    Reesestrong 5 K, 9.16.2017.  See phonics for details.  Crabs, coldbeer, college football afterwards at Circle Ks house.

    NMS – Random thoughts from this morning:

    Damn Humid

    Great to see EF Hutton as he visits every F3RVA AO in the month of August

    Days are getting shorter

    YHC is awful at bear crawls and even more awful at crabwalk

    LR was late, but brought the chatter eventually.

    Got a Hi Roger (Mike) from a lady from AEG gymnastics.  Lab Rat was shocked YHC did not know her dog’s name.

    Slash and LP team up for the Dora and killed it.  (PAX got beat by two 8 year olds)  YOU AGAINST YOU, right???

    Suicides are fun.

    Great words this morning from Spit.

    The PAX crushed it this morning.

    Damn Humid

    Circle K

  • Tuesday Triple Triple

    On a very muggy Tuesday morning 16 regulars, 1 returning nephew, and 3 FNGs rolled into No Toll to start the day off right!

    How it went down:

    COP –

    SSH x 20

    DQ x10

    Copperhead Squats x 10

    Helicopters X 10

    LBC x 20

    Mosey to Pavilion –

    Triple Check #1 – Run, WWII Sit-Ups, Decline Merkins

    Mosey around field Once, Back to Pavilion, Switch Fields

    Triple Check #2 – Run, Catalina Wine Mixers, Dips

    Mosey to front field, and do a lap

    Triple Check #3 – Run, Calf Raises, Incline Merkins

    Mosey to baskeball cout

    • Lunge to half court and back
    • Suicide
    • Russian Soldiers Length of court
    • Suicide
    • Sprint length of Court and Back with arms in the air X 3
    • Circle up for Mary – Alabama Prom Dates, Flutter Kicks, and 10 WWII OYO to finish

    Numberama, Namerama, YHC took us out

    Announcements:

    • Reece Strong – See Phonics, Please RSVP to Circle K for Party after
    • Sept 30th Convergence – 6am and 7am
    • New AO This Thursday At Tomahawk Middle (Timberwolf)
    • Gumbo will pre-blast, He is q at Breaking bread this month
    • Still Spots open for BRR

    MS-

    As 5:30 was approaching the headlights kept coming in to No Toll, and to end up 20 guys there this morning, was absolutely awesome!  With that many PAX members there it was hard for YHC to keep up with the all the mumble chatter, but it was good to have PAX members back from vacation, PAX members back who haven’t been there in a while, and of course 3 new FNGs, welcome Jenny Craig, Reservoir, and Homer!  Also, DK brought his 12 yr old nephew, TurnCoat, who is in town from Philly, but somehow is a Giants fan, good luck with that.  Turncoat was eager to get back out with the PAX since he first joined DK last summer at a workout.  Great to have him out and he most certainly killed it. Also shout out to Mr. Roper, 2 of the 3 FNGs were EHd by him.  Thanks for entertaining the Triple Triple this morning, and also thanks to Honeymoon for pointing out that we only did 2 suicides instead of 3.  Strong work by everyone!  See you in the gloom!

    Marmaduke

     

     

  • Apparently Tater Hole is a place, not an event

    7 RVA regulars and 1 from Hickory, NC came out to Heartbreak Ridge on a muggy morning. We had 7 to start and picked up Conspiracy running into the AO on our way to the COP

    COP- SSH, Merkins,Flutterkicks, DQs

    Mosey to benches down hill- 3 Sets of 15 Derkins & 20 Dips. Mosey to metal benches on far side- 2 rounds of 40 Bench kicks, 10 Box Jumps, then run a lap around track.

    Head to Jerkin Gym- 2 sets of 6 Jerkins each, run up Heartbreak hill, then repeato. Head to Donkey Kick Wall for namesake exercise. Start at 15 DKs, bear crawl to mid court, 10 WWII situps. Increase DKs by 5 each time, 4 rounds.

    Mosey back to flag for some mary- Cross leg lifts, APDs, Box Cutters, then finish with Ring of Fire.

    NMS- Good to have Tater Hole from Hickory out this morning. HBR must be getting a good reputation as a lot of out of towers make their way to this AO. Good to have Sabotage back in the gloom. He looks back in fine form and should be ready for his VQ any day now.

    YHC had to create his own mumblechatter as the PAX is too nice and focused at Heartbreak Ridge. Garbage plate continues to beg for more Bench kicks so YHC had to deliver.

    During the Donkey kicks Gomer Pyle won the Ron Burgundy award for taking YHC’s literal instructions of crawl out to the mid court basketball hoop and went over to touch the hoop. On a side note Gomer looks ready for BRR despite what he says.

    Tater hole put in solid work, especially as the War Daddy. You’re welcome back any time. Feel free to take Jerkins and Donkey Kicks back to Hickory with you. As we were leaving this morning our visitor offered a clarification that his F3 name is for an actual place in Hickory.

    Announcements – Lots of stuff in September going on.

    Silent Assassin signing off.

     

  • Doggie Daycare

    Ten Spider Run regulars convened to take a slice out of the humidity this morning.  No one signed up so YHC tossed out a half-baked route he had been thinking about for a while.  Results were mostly inconsistent with design.  Route was intended to be:

    General idea was to use Westham Pkwy as the artery and the other roads as the capillaries, always returning to Westham if you take an offshoot.  Specific instructions were:

    Work our way to Lakewood.  Six milers do an extra loop, everyone else run up Lakewood to Westham.  Everyone goes left on Westham.  5 & 6 milers take a right on Lakewood to Forest and return to right on Westham.  Left on University down to College.  Return to Westham.  5 & 6 milers cross Westham, taking University to Ridge.  Return to right on Westham.  Left on Pinetree to University and return.  5 & 6 cross Westham on Pinetree to Ridge.  Return to right on Westham.  Left on Glen Pkwy to the bottom and return to Westham.  Left on Westham and left on Club Vista.  Left on College and right meandering through Westhampton back to the VSF.

    I now acknowledge that this was a little too complex.  Hey, I had 5 minutes to prepare.

    Nothing went right.  Some of the 5 milers stuck with the route, some didn’t.  4 Milers did their own thing and then one was lost.  The 6 milers and a few of the 5 milers picked up 2 dogs along the way.  Swiper being the swiper he is attempted to corral the dogs in a white picket fence while Marv contacted the owner of the dogs.  Neither of those were successful.  Off we went to attempt to return the dogs to their home.  We made it back to the point where the dogs led the way and they found their owner.

    Post run, Marv received a text informing us that there were 3 dogs.  Sorry dude, we did more then was customary in this situation.  Kudos to Swiper for being the Samaritan.

    Apologies to all for the scattered route and logistics.  In the end, all 10 returned so YHCs job was done.

    Splinter out.

  • Guess who’s back, back again

    7 Davillians show up for the official relaunch for the Tomato Run

    This how it went down:

    ROUTES (THANG)

    3ish milers: Cross country route then back to parking lot

    4 to 5.6 milers: Back route around the schools to Honey Meadows, hit the cut through to Kings Charter to the main road, turn around at Atlee Station, hit the short cut road through neighborhood back to the main road, back through the cut through road to Honey Meadows. 4ish milers turn right back to the school the rest turn left down the back end of the neighborhood to the trails. 5 milers cut back after the first cul-de-sac the 5.6 continue through the trails about 1/2 mile then back to parking lot.

    MOLESKIN

    What an awesome showing this morning! YHC and No Idea were both coming off their vaca hangout while The Carpenter is officially back today from his 12ish week sabbatical. YHC was shock last night to hear some many PAX members planning to post this morning. Even LabRat broke his traditional day off to be apart of the relaunch.

    T-Claps to Opus this morning for pushing yourself! YHC would like to thank Phonics for pushing the pace at the end so some extra miles could get in.

    Great job to MudFace and No Idea who continue to become stronger runners.

    Announcements:

    • Reesestrong 5k September 16th 8:30am. Phonics has created a “F3RVA” team. Cost is $25 if register before the 18th. Kid’s Fun Run is only $15. Here is the link to sign up: https://runsignup.com/RaceGroups/4045/Groups/386047
    • F3 RVA Crab Fest (right after the Reesestrong) – For details and RSVP for the event see Circle K’s pre-blast

    SPIT ON THAT!!