Category: Richmond, VA

  • Mother Goose

    In the absence of our usual leader Loose Goose, YHC took the Q for HBR (Heartbreak Ridge not Harvard Business Review).  Five braved the unseasonably cool conditions this morning for a good start to their day.

    SSH X25 (some initial difficulty counting for your YHC), Imperial Walkers X20, Don Quixote X15, Flutter Kicks X15, Hello Dolly X15

    Mosey to the hill at the end of the football field to make good use of this slope.  Paired up, with one running up hill to fence and back while teammate performed an exercise – 3 rounds for each exercise.  LBCs, Deep Squats, Merkins, Lunges, Alabama Prom Dates.

    After having enough of the hill work, mosey to the basketball courts.  OYO 10 Merkins/1 WWII situp, run to far end 9 Merkins/2 WWII situps and continued until we got to 1 Merkin/10 WWII situps.

    Mosey to the wall of the school by the parking lot for a Triple Check.  Wall sit, box cutters and run to the far curb and back.  We finished three rounds before moseying back to the flag for two rounds of ring of fire with Merkins.  Then finished with Merkin Hammers, Freddie Mercuries, Heels to the sky and flutter kicks.  Solid start to the day!

  • Geometry

    A PAX of 4 posted for this morning’s Punisher including 3 from RVA and 1 F3 brother from North Carolina.  The Thang:  Startup COP (actually a Triangle of Pain initially that was replaced by a Square of Pain) on grassy area near Laburnum Avenue with SSH x 20, Imperial Walkers x 20, Don Quixotes x 20, Plank Shoulder Taps x 15, and Xs and Os x 15.

    Mosey to the Bus Loop for Curb Crawls.  Bear Crawl across the Bus Loop and complete an Incline Merkin.  Bear Crawl back for 2.  And so on up to 5 Incline Merkins then worked back down to 1.  Al Gore until all finished.

    Jog to the soccer field for 11s.  Start at end line and run to the far end line to complete 10 Four Count Squats and 1 WWII Situp.  Run back for 9 and 2.  And so on until 1 and 10 are completed.

    Stroll to the outdoor pavilion for Lindsays (40s) starting with 30 Decline Merkins and 10 Two Count Flutter Kicks.  Adjust count each round by 5 reps until 10 Merkins and 30 Flutter Kicks are completed.  Remain in place for the Attila Sequence – OYO complete 25 Dips, 25 Step Ups per leg, 25 Dips, 25 Step Ups per leg, and finish with 25 Dips.

    Head to the wall for partner Wall Medley.  One partner completes an exercise at the wall while the other jogs a loop out into the schoolyard and back to tag.  Two rounds of each exercise per partner group with Donkey Kicks, Chair Sits, and BTTW.  Drop to the ground for 90 seconds of Cobra Pose, Child’s Pose, and Downward Dog.

    Return to the ShovelFlag.  YHC took us out.

    TNM:  Welcome, Pusher, to F3RVA.  Pusher was in town visiting family, up from Davidson, NC and F3 Lake Norman, and spent 7/30 walking around Busch Gardens.  Nice work Pusher, Swiper, and Dexter.

    Announcements:  F3RVA 3rd Anniversary Convergence at GridIron.  Check the Preblast posted on 7/28.

  • River Run Hits Reverse!

    Four BRR participants showed up this morning knowing that something big lies ahead in 5 weeks. YHC showed up, pedal to the metal after getting out of bed at 0508. Honeymoon asked who had the Q and YHC responded, well I think its time to get started anyway. Audible called by the PAX.

    Reverse Twin Team route!! Slightly behind schedule we were off. Twin Team Hill at 0540 is NO JOKE!! Lug did 4 mile route and Honeymoon, Flatline, and Wedding Singer ran 5 mile route. And, at the end, the PAX all finished together.

    Solid run this morning men. Super way to start the week!!

    Number-rama, name-a-rama, and announcements–2nd F Thursday at Vale with OBT, 1800.

    Honeymoon took us out!!

    God Bless this morning and the ability to start the week with a solid group of men. And God Bless F3!!

  • Tomato Run Makes It Return

    4 Davillians showed up for the return of Monday morning’s tomato run.

    This is how it when down:

    THANG

    Two different routes based on pace:

    MudFace and No Idea headed out Atlee parking lot the service road passed the football field. Run down the cross country trail then back up to the bus loop and across the sidewalk to the parking lot. Miles completed: About 3

    Grabber and Spit headed out of the Altee parking lot down the service road passed the football field and behind Cool Spring Elementary. Head down Honey Meadows rd, hit the cut through to Kings Charter. Down Kings Charter drive loop back around at Atlee Station, back to the cut through to the trails in Honey Meadows back to Honey Meadows Rd to Atlee Station back to the service road. Miles completed: 5.35

    MOLESKIN

    Grabber and Spit began their half marathon training today and decided to make Mondays there group run day. Since MudFace and No Idea also meet on this same day, its only fitting to bring back Tomato Run.

    Hopefully we will have some other PAX’s members joins us as well.

    Announcements:

    • First Thursdays in DaVille this Thursday at 6pm. Ultimate Frisbee then head over to Kreggers (9523 Kings Charter Dr, Ashland, VA 23005)  for drinks. M’s and 2.0’s welcome to join
    • Reesestrong registration is now open and Phonics has created the F3RVA team: https://runsignup.com/RaceGroups/4045/Groups/386047

    SPIT ON THAT!!

  • Is this still July?

    Six studs posted to Batteau to take advantage of the fall-like temperatures. 60 degrees and sunny, with a cool dew covering the ground made for a great way to close out July.

    COP – Invisible Jump Rope, Don Q, Merkins, Flutterkicks, Arm Circles.

    Mosey to Tennis Courts. Triple check of Plerkins & run around tennis court. Then partner up for PLTs – 3 sets of 20 each.

    Mosey down to the lake- 4 rounds of 20 Box Jumps/Derkins, run up hill to bridge, 3 Burpees.

    Head back up hill alternating Lunges & Bear Crawl. Stop for 20 Derkins then back to flag for Mary- LBCS, American Hammers, Heels 2 Heaven. Finish with 10 Burpees.

    NMS- The PAX this morning was all business. YHC arrived with Hardywood and Swirly having secured the AO. With 3 min to start and only us 3 there YHC knew we’d have to get after it to challenge this pax, especially when Sippy Cup came in. We knew it was on when Flipper arrived ON TIME with 1 minute to spare, and BT to make it an even 6.

    The Plerkins were a great way to start. YHC learned that a planking BT can pass for a bench in a pinch. Dude was like a doing Derkins on a bench. Also in a pinch if you ever need a 160 BPM Metronome for some reason but don’t have one handy you can grab Swirly and start him on some PLTs.

    The cold dew felt great when on the ground. Hardywood must have enjoyed it more rocking his signature Jerusalem Cruisers.

    Mumblechatter was on Flipper posting in another town again. Apparently RVA brings it like no other, no taking the pedal off the gas this morning.

    Sippy Cup crushed the hills, he says he isn’t 100% but could fool YHC. The Bear Crawl at the end was purely to boost YHC’S morale. A Flipper -Honeydo bear crawl combo in a ghost flag relay would be similar to the  2017 Golden State Warriors, just sayin.

    Announcements – August challenge is 100 Miles, just in time for BRR!   Hardywood knows a guy if you are doing a breakfast meeting in the next few weeks. Also prayers for White Deer in his father’s passing last week.

    Silent Assassin signing off.

  • PRE-Blast: Ghost Flag will Fly at NoToll – August 1

    PRE-Blast: Ghost Flag will Fly at NoToll – August 1

    SOJ is the current keeper of the #GhostFlag and it will fly at NoToll tomorrow.  What better way to start off the month of August.  It will be glorious.  BE THERE!

  • Party of One

    YHC didn’t look at the Q sheet, just assumed a few SOJ folks would be at AO. Hot potato Q for one it was. Couldn’t pass up the chance to run in 60 degree weather after the past month.

    The thang:

    Perform the Rosie route again, add in Midlothian Elementary School to complete a drive-by of all three Midlothian schools for the full 6 miles.

    Moleskin – no words were said during this workout or post, it would seem weird wouldn’t it? See you folks in the gloom!

  • Sweat follows mist

    A PAX of 7 familiar with the offerings of GridIron posted for this morning’s workout.  We gathered in the usual spot at the Pouncey Tract Park parking lot, exchanged greetings and/or barbs, then started the Thang like so:

    Jog across the well-manicured football field to the edge of the western endzone for the startup COP with 5 Burpees, then Seal Jacks x 20, Russian Soldiers x 20, Helicopters x 20, Merkins x 10, and LBCs x 30.

    Mosey eastward across the football field and down the hill from the scoreboard to the smaller field for a Four Corner variant.  Jog to the first corner of the field for SSHs x 10 then to the following corner adding Carolina Dry Docks x 20.  Continue to other corners adding exercises to the other exercises with Copperhead Squats x 30, then Box Cutters x 40.  Continue back around the field removing the earlier exercises.  Plank at final corner until the full PAX is collected.

    Return the bleachers on the groomed football field for an AMRAP round, completing Back Extensions x 10, Rosalitas x 20, and Alabama Prom Dates x 30.  Target was at least 4 rounds within about 12 minutes.

    Brief Ark Loader interlude with Bear Crawl to mid-field, Crab Walk back, Bear Crawl back to mid-field, and Bunny Hop back.

    The bleachers once again for a second AMRAP round, completing Plank Jacks x 10, Incline Merkins x 20, and Alternating Step Ups x 30.  Target, again, was 4 rounds within about 12 minutes.

    Finish with Ring of Fire.  Start jogging in place with each PAX member completing 3 Burpees, then passing it around one round.  Down to plank, then 5 Merkins each around the circle from Plank position.  Flip over and hold Dead Cockroach, passing around 5 WWII Sit Ups.

    Back to the parking lot for COT with name-a-rama and numberama.  Attila took us out.

    TNM:  Missed some GridIron regulars.  PAX thoughts and prayers with White Deer’s family.  Wishing speedy recovery for Cecil and Earthworm.  Nice work from young Yale today staying just ahead of J’ville.  Nice work also Ragweed in knocking out that last AMREP set.  The morning mist was refreshing, but it was good catching up indoors after for the coffeteria.

    Announcements:  Convergence at GridIron on Saturday, September 30th.  Offerings of 6 AM and 7 AM workouts.  More details to follow.  There are hopes for filling the large football field – bring FNGs and Kotters (and yourselves).

  • Hot Potato Florence SC Style


    1 F3RVA Pax member enters the South Paw AO a few minutes before 0700 to locate the F3 Florence PAX at their describing time and location. As 0700 came, only one other car entered the parking, A dude in a blue shirt, he immediately took off running.

    THE THANG

    Follow Dude in Blue shirt for 2.5miles all around the Florence Academic Complex( South Florence High School)

    Pass dude in blue Shirt, do 2 laps on track around the Gridiron, avoid stepping in a dogpile, head to the tennis courts which were larger than Batteau’s making it a punisher on the legs, although much shorter than a River Run, but with noToll to pay.
    Pyramid four corners on the courts

    10x Merkins, 20x Knee bends, 30X Box Cutter, 40x LBC’s, 20X Merkins, 40X Knee Bends, 60xBox Cutter, 80XLBC’s

    —-Two more dudes appear on the track, with what looks like a printed Weinke, Head back to the Track, They are doing laps, approximately two more laps, Dude Caught—- Not F3 PAX either, but friendly enough— but they had no interest in carrying the hot potato.

    Mosey to the Bleachers for some Steps and Lunges, with the number of cobwebs it felt much like a spider run.

    Mosey back to the parking lot.

    COT Bleeder took it out

    Moleskin

    If their had been a Ghost flag today at South Paw, YHC would have been taking it back to RVA today.

    Although it was disappointing to not see any other F3 PAX, it was nice that there were enough other participants at the AO that YHC felt like he would get a decent beatdown.

    Happily the rain held out for a decent clear workout. By 0800 a total of 10 other folks had appeared in the gloom; but none had any semblance of F3; although 3 of them knew of F3.

    Announcements:

    F3 Florence needs to update there Twitter and Workout info.

  • The magnificent 7

    Seven stalwart posted for a Wednesday evening hill run.

    The Thang: 1 big loop, 1 small loop, 1 big loop and 1 small loop.

    NMM;

    Weather was a bit better than normal July/August weather.  90 and humid, but thats the best you can get this time of year.

    YHC got a new outfit.  Look for it at an AO near you.

    TYA Out