Category: Richmond, VA

  • Is running banned in RVA when it rains?

    5 regulars and two sunday run new G’s (guys and gals) posted on a blustery Sunday morning in RVA.

    The Thang:

    Cross the nickel bridge, take the alternate path to underneath the bridge and to the access road along the river.  Follow the road to Belle isle, take two loops around Belle Isle and head back to the south side.  Follow the access road back to the VSF. Route was just shy of 7.5 miles.

    NMM:

    TSB and I showed up a few minutes early today to an empty parking lot.  Rain was tapering off, but the wind was picking up.  52 degrees, so a little bit chilly.   Parking lot was still empty until 7:55 when Offshore pulled in.  3 more car with 4 more people arrived, leaving us with 7 folks for the run.  Since we had heavy rain for 24+ hours, we decided go stay off the trails and the roads.

    The access path along the river was a perfect venue for this mornings run.  Several different approaches to the copious amounts of puddles along the path.  YHC and JVille decided the best way to attack the puddles was a straight on, straight through approach.  No trying to avoid the puddles, just jump right in.  Others tried to navigate around the water hazards.  Not sure what the best method was, but I am pretty certain that all of our shoes were soaking wet post run.

    Post workout, the parking lot was devoid of cars except ours.  Must be some kind of unwritten rule that you cannot park there in the rain (or run for that matter).  Red Baron and his M joined us for the run.  They are taking on a trail marathon next week in NC (4th or 5th time for each of them).  Best of luck on the race.  Saab was out there for his first run post Cloudsplitter.  In case you were worried, the race did not slow him down at all.  Offshore and Red Baron were barely indistinguishable from afar.  Only hint was that Offshore had a hat on while Red Baron did not.  Saab and the Richmond Rabbit (FNGAL Christine (a)) were at the lead of the pack most of the day holding a conversation that was undeterred by there pace on the road.

    Just because we are post BRR does not mean you cannot run the trails on Sunday…Join us folks, it is perfect weather for the trails once the rain passes.

  • Sunny and 70 in RVA again 2x

    Leap

    44 faithful posted at 0600 for a Swirly beatdown, and 41 Faithful and 3 FNG posted for the 0700 for a Bleeder COP and a TYA breakdown to TYA, LugNut, Swirly and Bleeder

    THE THANGS

    1st Beat Down
    Mosey to COP
    20x SSH
    10X Don Quixote
    10x Helicopters
    10X Merkins

    Run the VITA trail with Merkins & Knee Bends every stop

    Mosey for Some Curb Crawls,

    Burpee Shuffle

    The Indian Run back to Shovel Flag

    Abacus took us out at the COT

    2nd Beat down

    Mosey to Amphitheater

    18X SSH
    15X Merkins
    77x LBC’s
    164x Armcircles

    TYA breaks the PAX into groups, Lug Nut, TYA, Swirly, and Bleeder lead groups rotating around the AO to the Cage, Trees, Carillon Green, and Amphitheather for various routines and exercising, in not particular order including a Beast, Pull -ups, Honey Do Pull ups , Pac man, Touch a tree, and Dip Ladder.

    Marv took us out at the COT

    Moleskin:

    First and most important, thanks to all of you for participating in this Convergence and all the other F3 activities, You guys are awesome. Swirly, TYA, Lug Nut, thanks for your Q help today could not have done this without you guys.

    With 44 & 44, a total of 50 guys with most double dipping today. All making it happen in the rain, many picture perfect images happened today, the insync SSH at the start of Swirly’s Q at 0600 to the Amphitheater at 0700 with men on every step.

    Welcome to the FNG’s Red Baron, Sarge, and Soprano, great day to come out for an initial taste of what it is to be F3.

    Flashdance, you have no idea how happy YHC was to have you mention that you missed the arm circles at 0600. YHC had them in the deck, needless to say:a team

    TYA was asking Hardywood about the new shoes he and Swirly had be demoing; He was complaining that he need something to protect his toes. Hardywood made a simple suggestion; “TYA, it helps to actually pick up your feet when you run.”

    Announcements

    Virginia Beach F3 Launch: Nov 5th, Email Johnsonville to coordinate a Saturday workout or Clown Car down through Dec.

    Sign up for the Bear Creek race Dec 4th.

    Lost and Found is collect clothing next Saturday at Dog Pile.

    Bleeder Out

  • Freaky Fast

    10 runners and 3 gear heads emerged from the fartsack this morning for a morning of exercise. Drizzling and cool to start out, perfect weather for outdoor frolicking.

    The Thang

    4 milers, right on Grove, left on Malvern, left on Patterson, left on Libbie, left on Grove, back to the flag.  5 milers, right on Grove, left on Malvern, left on Patterson, left on St. Christophers, left on 3 chopt, left on grove, back to the shovel flag.   6 milers, right on Grove, left on Nansemond, left on Patterson, left on St. Christophers, left on 3 chopt, left on grove, back to the shovel flag.  Gear heads went for  ride of many turns and varied terrain.

    No confusion on who was supposed to Q today.  TYA was the man.  Marv had to take a rain check until next week (so next week we will be on Monument with Marv) because his M was out of town, so YHC stepped to the plate.  I did throw a little hitch into the game by selecting a route that had us leave Grove avenue. We went on my favorite loop, navigating around St;. Chris’s.  That made Lab Rat happy as he was hoping for that route.

    Scanning the crowd pre-run, I was not sure I was going to have to give the 6 mile directions.  At the last minute Rosie and Sippy Cup posted, so the 6 mile route was in play.  Those guys were flying as they passed me on the way back to the flag along Grove avenue.  Just as they were passing me, they got passed by a faster runner.  He was flying down Grove, hitting a pace that I could not hit in the 1/4 mile (or 100 yard dash for that matter).  That dude must have worked at Jimmy John’s.

    Swirly also opted too the 6 mile loop.  When he was not back at 622, we had to send Bleeder out to find him.  The PAX all agreed that it was way more likely that Swirly was lost versus any other reason for his absence.  Bleeder found him on track a few minutes down the road.

    Five milers were led by Lab Rat and Back Bay.  Not sure that Back Bay had planned on listening to the radio this morning – WRAT – but given the pairing, I am sure that station was playing loudly.  Lockjaw and Upchuck were trotting right along.  YHC was in their slipstream for the first half of the run, listening to the mumble chatter until i fell back a little on the way back in.  Tu-can and Lug made the 4 mile loop look like a 1/4 mile track.  Those two look nearly ready to move up to the longer distances.

    Announcements.

    Convergence coming up sometime soon…not sure when.  Invite as many people as possible.  It will be an epic beatdown.  Two years and rolling for F3 RVA.  Making the community and the men of RVA better everyday.

    If you want to run some trails, Bear Creek and Belmonte are coming up

  • Here am I…Rock You Like A Hurricane

    10 brave souls and 1 FNG came out for YHC’s VQ

    Thang:

    COP

    SSH x25

    Don Quixotic x15

    LBC x 15

    Alabama Prom Date x 20

    Arm Circles x5 little x 5 big reverso

    Mosey (about 1/2 mile) to the Ashcreek Clubhouse

    Partner Suicides

    One partner runs suicides on the court while the other does the exercises then switch.

    Excerises as a team:

    100 Merkins
    200 WWII Sit Ups
    150 Jump Squats

    Partner Run

    Mosey down to the main road, One partner exercises down the road while other partner runs ahead to the median and back. Then partners switch. Exercises were Lunge walks, Bear Crawls and Broad Jump Burpee. Repeato until everyone is at the end of the median.

    Mosey back to the church ( about 1/2 mile)

    Tunnel of Love

    While Pax plank side by side, one by one someone crawls under the tunnel of planking pax. Repeato until the Pax reaches the dumpster (about 75 yards)

    COT/Namorama

    YHC took us out

    NMS

    YHC was excited about his VQ so he shows up extra early to get everything set up but find Sugar Baby as already arrived. Great job Sugar Baby for Posting early!

    Abacus forgot the shovel flag so the YHC didn’t get the experience of planting the flag. Oh well maybe next time

    The PAX was very supportive of the YHC’s VQ. Everyone work as a team and got things done.

    Welcome to GumBand. Excited to have you and hope to see you more and more

    Announcements:

    Two-hour convergence this Saturday at Dogpile starting at 6:00 AM with 7:00 AM start especially for FNGs.

    Bel Monte 50K – Put is on your calendar gents.  March 11, 2017.  There are 25K and 50K options. See Circle K for details

    Spit on that!!

  • It’s Time Gentlemen – CONVERGENCE 2016

    RVA Convergence 2016

    Much has happened in the last two years with F3 Richmond. F3 has been a game changer for many of Richmond’s finest men and we have much to celebrate. We’ll be doing so this Saturday 10/8/2016 at Dogwood Dell (home of the Dogpile and WDog workouts).

    A convergence is when all of the Richmond region groups get together at a single location for one great workout….and two if you are badass.

    This is the perfect chance to bring new men or those on an F3 sabbatical into the fold.  We’ll have a workout especially for these guys at 7AM.

    Here are the facts; we will have a great turnout and The Convergence is not to be missed.

    Details

    When: Saturday 10/8/2016

    Where: Dogwood Dell Parking Lot

    Time: There will be a 7AM workout for new guys and those working out the cobwebbs from an extended workout hiatus.

    Bonus Workout 6AM: F3 regulars and those ready for an FNG baptism by copious amounts of sweat will have a 6AM workout as well.

    **If you are awesome and love America you will dominate both workouts.**

    Be Super.

    -Hardywood

  • DaVinci (and Swirly) try to turn their days around

    4 stalwarts posted to a Wednesday evening hillrun.  Weather was perfect, high sixties and sunny.

    Loops on hillcrest.  Pax choice on how many.

    NMM:

    DaVinci had a tough day at school and was a little wound up when he got home.  Dad had the perfect medicine for a 2nd grade boy in need of a way to expend a little energy.  To the wednesday night run it was.  He and his dad were moving right along around the loop.  On one of the downhills, I was watching DaVinci on the downhill and he was taking two steps to my one and easily keeping pace with me.

    Swirly didn’t have a difficult second grade day, but is in the middle of budget season at Woodfin.  Budget season means spreadsheets and lots of meeting and sitting at the desk work.  Not a good thing for Swirly. As such, he was a super excited about coming to hillcrest to expend a little energy.  The hill run is the perfect remedy for a little inactivity at the office.

    We played a little catch football postwar with DaVinci et all.  Fun times.  Come on out for a run next week.  Hills are just as tough, but weather is a whole lot better.

     

  • Conducive Pre-Hurricane Conditions

    21 strong posted for a perfect morning for a pre-hurricane Matthew workout.

    Our warmup consisted of…
    20 x SSH
    20 x Don Quixote
    20 x Deep Squats
    20 x LBC

    The Pax then moseyed to the hard top to conduct a round of triple check (for 4 rounds
    just to keep everyone on their toes) – balls to the wall, alternating elbow and hand
    planks and then run forward to fence and backwards back to group.

    Next up was a karaoke shuffle on the tennis court across the 4 courts – forwards,
    karaoke sideways, backwards, karaoke sideways, backwards then repeat on each court.
    We ran 2 rounds of this.

    Then we moseyed to the field for 11s – everyone’s favorite. 3 rounds (burpees/LBCs, Lunges/Freddie Mercuries, Jump Squats/Pushups). During the 2nd round of the 11’s there was a discussion of possible transfer of the Q from YHC to Flashdance who was eager to provide additional beatdown for the Pax.  This was fueled by some confusion as to who would be Q today – the positive note was that we had too many Q’s (and not too few).

    YHC transferred the Q to FlashDance for the remaining 5 minutes and the Pax did an Indian run back to the flag stopping along the way 3 times to do Flutter Kicks, Jump Squats and Carolina Dry Docks.

    YHC was hoping that Flashdance would take on the duties of the backblast after taking the Q but unfortunately he passed the Q back to me at the end and thus my entry here in the backblast. Til next time!

  • Contests with No Winners, Death Crawls, and Roll Tide!

    Five brave souls took to the parking lot of Godwin High School for a Thursday morning beat down.  Here’s how it went down:

    Warmup COP: Imperial Walkers, Don Quixote, Scorpions, Clerkins

    Time Bomb of Doom:  Circle up for 6 exercises to be done for 30 secs each.  First round had 30 secs rest between each set, second round was 25… down to no rest between each exercise.  Exercises: KB swings, blast off pushups (cross between merkin and dry dock), goblet squats, death crawl (plank up, keep legs straight and pickup kb with one hand to advance forward to center of circle and then back), kb press, hollow hold

    Mary: 10 OYO Alabama Honeymoons (hips up, kb press, kb extend to the deck above your head, kb back overhead then back to chest, lower hips, and that’s 1 rep), 4 Turkish getups on ea side

    Attila took us out.

    NMM:  This was the second time around for the Time Bomb of Doom with some slightly different exercises put into the mix.  It’s deceptive the first couple of rounds with 30 and 25 secs of rest between each exercise, but things pretty much go to hell once you get to 15 secs.  The death crawls alone were a game changer.  Once we got to the 15 secs rest the mumble chatter was over except for a certain body noise contest that erupted between JVille and White Deer.  White Deer seemed to be skidding into an easy victory with a few of us making feeble attempts at keeping up.  That was all well and good until JVille decided he wanted to win!  With a furious effort, JVille nearly lost his pants and settled the contest.  It must be all the sausage he packs in.

    Strong work by all, and special thanks to Rosie for naming his signature core exercise= Alabama Honeymoons.., Roll Tide!

    Stay Classy,

    Toga

     

  • So Please, Love Me (Honey) Do

    Two PAXs sallied forth in Fort Lauderdale, Florida, for a Nomad-style beat down this morning. Honey Do joined YHC in the Gloom to celebrate the 54th Anniversary of the release of the Beatles “Love Me Do” to the United Kingdom pop charts.  YHC considered making the PAX repeat a single exercise ad nauseum (in line with the song), but took pity and decided variety is the spice of life for a VQ.  

    The PAX met on an otherwise nondescript, open Field of Critters (FoC) complete with requisite Grassy Knoll adjacent to our lodging.  Even before the first SSH was counted, Honey Do attempted to employ his footwear-as-bludgers to ward off the resident wildlife, including frogs, ducks, birds and, as far as Honey Do knows, several alligators. With the FoC-as-AO safe for human consumption, here’s how the thang went down…

    SSHs x 17 (the highest “Love Me Do” rose on the British charts)
    Don Quixotes x 10 (It’s October)
    Arm Circles (10 small + 5 large…hey, it’s 10/5).  Repeato reverso.
    LBCs x 16 (McCartney’s age when he wrote the song)

    The chatter picked up as YHC guided Honey Do through the Suburb-o-Office Plex that is Plantation.  PAX did their Daily Mile (30 days with at least 1 mile), dropping for 5 burpees per intersection (x7) on the outbound.  Turnaround point was YHC’s office, where Honey Do literally dropped to one knee in front of YHC’s window.  This prompted YHC to wonder,”Precisely what is the difference between uncontrolled genuflecting and a trip and fall?”  Recovering from a twisted ankle, Honey Do kept a stiff upper-lip as the PAX completed 10 squats per intersection on the return (x8).

    On the return trip, PAX detoured into the local parking garage for a trifecta of dips and box jumps (10 of each, 15 of each, 10 of each).  Thanks to DHL for providing a picnic table for our use.

    Returning to the Field of Critters, the PAX took to completing Four Corners, including 20 reps of mountain climbers (4 count), 20 LBCs (4 count), squats, and Freddy Mercuries.  Honey Do led the PAX on a bear-crawl across a deceptively long Grassy Knoll.  YHC takes his hat off to Honey Do’s continued domination of the bear crawl – get some!

    No Beat Down with YHC would be complete without a lesson in road safety, so the PAX took to the hotel parking lot to practice Road Sign Recognition.  Each “No Parking Fire Lane” was worth 1 burpee; each Stop Sign required 2 ‘Mercans.  Hard to believe we cashed in 7 burpees and 16 ‘mercans in less than 75 yards.  Safety first, I guess.

    The PAX finished with a short run back to the FoC for Number-rama and Name-o-Rama.  YHC took us out.

    To celebrate the VQ (and putting aside Honey Do’s better judgment), the PAX each popped the top on a (warm) black cherry soda.  Mmmmm…a great reminder that YHC has no love lost for black cherry soda.

    Final Note: Anyone who finds themselves in south Florida on a mid-week morning, chances are YHC will be there.  Happy to Nomad with any fellow travelers.

  • This Is A Volume Play

    16 men absolutely dominated WDog on the cool autumn morning.

    The thang:

    COP:  20 X SSH, Imperial Walker, LBC, Freddie Mercury, X10 Merkin

    Power Of 10:  Start with 10 pull ups and 10 WWII sit ups for round number 1.  On round two complete 9 of each exercise.  Do this to completion.

    Ultra Dora:  Teams of two complete 50 burpees, 100 merkins, 200 (two count) American Hammer, 300 SSH.

    Mosey back to flag.  Numberama, namerama, Lab Rat lead us out.

    The fall winds made this a good day to go big.  EF Hutton was on a mission and obliterated the pax this morning at the Power of 10.

    Welcome Lola.  You did a fantastic job for your first workout and we hope to see you at many more.

    News:  The Convergence is on like Donkey Kong for this Saturday.  Word is that some punk FNG named Matthew is threatening to show up.  He is a punk with no clear path in his life.  This is a two part workout with a 6AM and 7AM start.  The 7 AM will great a great one for our brothers who have taken an extended hiatus or FNG.  If you are a frequent reader of the backblast, you should double up.

    Bel Monte 50K – Put is on your calendar gents.  March 11, 2017.  There are 25K and 50K options.  Lockjaw has already begun to taper.

    Saab is my sinsei.

    Hardywood