Category: Richmond, VA

  • No Games, Just Running

    13 Pax showed up to cover miles either by foot or wheels.  For the runners, it was the Carillon routes of the 4, 5, and 6 variety.  Perfect weather, though with some higher humidity leaving us drenched.

    An eager Wilson took us out.

    NMS

    When YHC arrived on the AO, there was speculation amongst the Pax that there would be some sort of game today.  Perhaps a travel sized version of Sharks and Minnows in the parking lot.  YHC notified the group that he had hidden 200 glow sticks in Windsor Farms and we were having a scavenger hunt.  Total silence fell upon the group.

    Kidding of course, today was about going to a favorite: the Carillon route sans glow sticks.  Flat out running some familiar roads.

    It was great running with Upchuck, WIlson, and Honey Do where discuss gravitated around renaming guidelines as well as the usual mumble chatter.

    Way to go TewKan who seems to be everywhere these days!  Consistency pays off with results.

     

  • Something New – Mile’s Creek: Atlee vs. Hanover

    5 pax plus two FNGs showed up for the first Q at Mile’s Creek – which is in a parking lot across the street from Milestone and Ashcreek neighborhoods by the cell phone / bell tower (New Highland Baptist Church).  This is what transpired:

    Mosey to the side parking log

    COP

    • X35 SSH
    • X30 4 count squats
    • X25 Imperial Walkers
    • X20 LBCs
    • X15 Freddie Mercury’s
    • X10 Merkins
    • X5 Burpee’s

    THANG

    Run to Corner field for 4 Quarters of 11s:

    1st Quarter:

    • Crab walk 10 yards
      • Heels to Heaven (10,9,8,7,6,5,4,3,2,1)
    • Run 10 yards
      • Alternate Merkins (1,2,3,4,5,6,7,8,9,10)

    2nd Quarter

    • Bear Crawl 20 yards
      • 2 Ct. American Hammers (10,9,8,7,6,5,4,3,2,1)
    • Run 20 yards
      • Monkey Hops (1,2,3,4,5,6,7,8,9,10)

    Halftime:

    2 Around the Clock Merkins

    3rd Quarter:

    • Bounders 30 yards
      • LBCs (10,9,8,7,6,5,4,3,2,1)
    • Run 30 yards
      • 2 ct. Mule Kicks (1,2,3,4,5,6,7,8,9,10)

    4th Quarter:

    • Kangaroos 40 yards
      • 5 Count Leg Crosses (10,9,)
    • Run 40 yards
      • Burpees (1,2)

    Mosey back to Flag

    COT/Namorama

    NMS

    Fun was had by all, well, maybe not all.  This workout was to show what a battle royal we will be seeing tonight as Atlee takes on cross town rival Hanover.  The Pax saw early that it will be a throwdown as Sugar Baby screams for his Hawks.  YHC laughed inside as he knows what is in store for the pax and that Sugar Baby’s babies will be Raiders.  The grass was long, the field was wet, the chatter was low (as Lab Rat cheated on us with the fart sack) and the workout was a beat down.  After only 5 burpees in the COH, chatter from a FNG about “only 5” brought another YHC smile as the approaching 11s was in sight.

     

    A brief warm-up became longer as YHC put the squats in cadence…  Ugh.  Fun was realized that you can get into the Skybox for $35 (35 SSHs) or pay online for $30 (30 squats) or $25 if your a booster member (25 Imperial Walkers), etc…   After that warmup we went to the field and began Quarter 1.  YHC lived up to his FNG name as he messed up his count in quarter 2.  The pax was introduced to “Around the Clock Merkins” at halftime – you start at 12 o’clock and after every merkin you put your right hand next to your left hand and then move your left hand out and go around till you get back to 12 o’clock – or go clockwise L to R and R out.  In the third quarter we did “bounders” (https://www.youtube.com/watch?v=TetOdoov7jk at 9:30 mark, they call it drive bounders) Time was running out in Quarter 4 so the 11s were cut down to the first 2 cycles. And yes, Abacus lived up to his name multiple times during Qing and namorama.

    Announcements:

    Spit reviewed some of the Mechanicsville workouts for everyone – Tomato Run, Da’Ville and now Mile’s Creek. Also talked about Dog Pile and other RVA workouts.

    Abacus mentioned the upcoming Sept HDHH. We’re rolling strong on the southside on 9/28. Workout at 6pm, beers at 645. Details here:

    http://f3nation.com/2016/09/19/928-hdhh-ill-see-you-at-tha-crossroads/

    Fun times:

    Abacus

  • Preblast – Convergence Oct 8 @ Dogpile

    Pax: Please come out and invite a friend to the Convergence ( Our 2 year Anniversary)  on Saturday  Oct 8 @ Dogpile. We will go from 6 – 8 AM and this will be a Hot Potato Q – so be ready should your name be called! Look forward to seeing the pax out in full force for this 2hr beatdown !

    Swirly

  • Burpee Quota Exceeded

    21 F3 RVA regulars and 1 FNG fought off the tug of the fartsack to start the day with a beatdown that went something like this:

    Mosey to soccer field for short COP, as the PAX had much to accomplish this am.  Exercises included:

    Merkins x 15 IC

    SSH Burpees x 1 (Five SSH IC followed by 2 burpees

    Merkins x 10 IC (YHC had enough of counting and wanted to get straight to the meat of the beatdown)

    Mosey to far corner of school grounds for the Burpee Block. – Run to each corner of the block to encompasses the school and perform seven Burpees at each corner.  Plan when done.

    Form four teams for Field of Dreams.  PAX count off 1-4 (this was more difficult for the PAX than YHC anticipated) with 1s going to first base, 2s to second base, 3s at third base and the 4s at homeplate.  PAX performs exercises at 1st (Merkins AMRAP), 2nd (LBCs AMRAP), 3rd (Squats AMRAP) and 10 burpees at home.  When the team doing burpees finishes they move to 1st and the rest of the PAX moves around the bases until all teams have performed 10 burpees.

    Line along the soccer field perpedicular to Cary for Suicides using the first four trees as the touch points.  Suicides performed included:

    Regular suicide

    Reverse suicide (start with furthest touch point and work your way back)

    Burpee Suicide (perform burpee at each touch point)

    Backwards Suicide (run backwards while performing suicide)

    Polar Bear (bear crawl to each touch point and perform a merkin until you reach fourth tree)

    Dell Brown (crab walk back to first tree stopping at each touch point to perform one merkin)

    Mosey to far corner of school grounds near Cary for Ascending Burpees (run to 1st light pole-perform 1 burpee, 2nd light – 2 burpees, Repeato until you reach Grove stopping at each light and performing the corresponding number of burpees. YHC thinks we got to eight light poles.

    Mosey to area near parking lot for 4 minutes of Mary.  Exercises included:

    Alabama Prom Dates x 20

    Freddie Mercury x 25

    LBCs x 30

    5 Burpees OYO

    COT. YHC took us out with prayer asking God for guidance for the men of F3 RVA to go out into the world and use their gifts to make the day better for someone else.

    Announcements

    Spartan race this weekend.  Good Luck Toga and BT

    Bear Creek 10 mile-12.4.16 Sign up soon as race fills up quick.

    F3RVA Convergence 10-8-16.  Details to follow

    CSAUP event in the planning stages for late fall.  Details to follow.

    NMM : YHCs plan this morning was to exceed the PAX Burpee quota for the month so BT and Toga would not have to do any Burpees this weekend during their Spartan Race at Wintergreen.  They can tell the Spartan folks that the PAX performed their burpees for them beforehand.  Good luck this weekend fellas.  YHC also borrowed a tactic employed by Swirly and purposefully not including any 10 counts, which proved to be problematic as YHC was having difficulty announcing the next version of Suicide, as YHC was trying to suck in as much air as possible.  Way to work through the suicides this am gents, as that is a favorite of YHC.  Saab informed YHC that this was a virgin Circle K Q for himself and that he would never forget.  YHC thinks he can take that as a compliment.  Total Burpee count this am = 85.  While that is a lot of burpees, what makes it more impressive is that the PAX crushed 85 burpees while running the entire beatdown.  Burpees and Running always pleases the PAX.

    Welcome to FNG – Snookie.  Hope to see you back out at 45 MOM as you have no excuse living directly across the street from Mary Munford

    Thanks for allowing me to take the lead this morning and get the burpees out of my system.

    Circle K

    Aye

  • Fun with Bells and the Wall

    7 Circus Maximus stalwarts and 1 FNG fought the urge to hit the snooze on another dense, drizzly morning and escaped the fartsack to swing some bells and start their day off right, this is how it went down more or less:

    COP – SSH ICx20; Helicopter ICx10; Don Quixotes ICx11; Arm Circles ICx15 (10 small, 5 large) forward and then backward

    Swing & Push – 10 2-arm swings then 10 merkins — repeato reducing the number of the merkins each round down to 1.

    Partner chase around the circus loop – first loop Partner 1 carries both bells; Partner 2 performs 5 Burpees then sprints to catch Partner 1 and flapjack.  Second loop, same concept but exercise was WWII situps instead of Burpees.

    Conveyor Belt – PAX split into 2 groups of 4 and formed two conveyor belts with 4 stations each 2 parking space lines apart.  Exercises included Squat, Bob & Weave, Upright Rows and Clean & Press. Perform designated exercise at conveyor stop then bear crawl north to the next stop.  Sprint from northernmost station to back of the line. Complete 2 runs through the conveyor belt

    Form line along the school wall for a some Wall/Kettlebell Combos:

    • Swings and wall plank – each x10 – 2 rounds
    • Lunges and donkey kicks – each x10 – 2 rounds
    • Squat and press and balls to the wall merkins  – each x10 – 2 rounds
    • Squats and wall plants – each x10 – 2 rounds

    Discount Double Check on the sidewalk under cover.  Partner 1 carries bell to end of the sidewalk and back.  Partner 2 performs prom-date-bridge-press-reach (I’m with Toga we need a name for these).  Flapjack.  For second round the exercise changed to WWII situp and press.

    Time expired.

    COT – name-a-rama, number-rama and YHC took us out.

    Announcements:

    • HDHH – next Wednesday 6:00 p.m. workout (Batteau) and 6:45 happy hour (Crossroads) – see Hardywood’s pre-blast.
    • Good luck to Toga and BT this Saturday at Spartan Race – we know you guys will represent us well.
    • Bike ride 9/24 – see offshore?
    • Sign up for Rugged Maniac 10/1 – see EF Hutton or Flipper for details
    • Bearcreek 10 miler 12/4 – sign fast
    • New AO (the Creek) kicking off in DaVille tomorrow (at New Highland Baptist Church at 0530) – Abacus has the Q.

    Great work today gents.  Lots of swings and leg work.  Way to push through.

    Welcome Rosco.  A great friend who I knew would love F3 and who I have been EH’ing since I started.  Thankfully he is on the mend from a nasty ankle injury suffered while laying the law (literally) on somebody.  Great to have you out there Rosco. I know you will be a great addition to the F3RVA PAX.

    Thanks for letting me lead and bring back some of my favorite exercises that we have done at the Circus.

    Lots of new and great AOs out there folks.  No excuses – let’s turnout with FNGs in tow.

    Gumbo

  • It’s raining it’s pouring ….

    3 strong mosey into the gloom on a rainy and humid morning.

    The Thang

    Mosey to the sidewalk in front of the bus loop

    COP
    10x Helicopters
    26x SSH
    20x Jville hops
    20x Crab Cakes
    20x LBC’s

    Mosey to the basketball courts

    4 Corners
    jog the long side, shuffle step the short side
    20 x box cutters
    20 x slow bending squats
    20 x American hammer
    20 x jumpers
    rinse and repeat x 2

    regroup on track for a 2 lap defensive slide race

    25 x lbc’s
    25 x monkey humpers
    25 x flutter kicks
    25 x left hand jumpers
    rinse and repeat x 2

    regroup on track for a 2 lap defensive slide race – opposite direction

    Mosey to side of school parking lot

    Burp in a Box
    1 burpee in each parking spot down the hill (11) w/ shuffle step
    1 burpee in each parking spot up the hill (11) w/ shuffle step

    mosey to front of school

    Triple Check
    3 x step ups
    3 x derkin plank
    3 x lap around bus loop

    mosey to parking lot

    Johnny Cash
    5 merkins each, 2x

    COP

    Moleskin

    Good to see Trophy at SOT this morning, He and Gumbo were setting a blazing pace through the exercises. Also, we had lights for the first time since school ended!!! And of course, a couple of buses trying to get the morning started right with the smell of diesel.

    A newly painted “racetrack” in the middle of the basketball courts added a nice change of pace in the middle of 4 Corners. If my memory is correct they split the defensive slide races, either way well ahead of YHC.

    Looking forward to seeing the number’s rising again at SOT.

    Peace

  • And you thought we were going to run…

    Lucky 13 posted for what became a cage match.  Here’s how it went down:

    Mosey to the Carillon, head up and down the steps, and then mosey back to the circle.  Warmup COP: SSH, Imperial Walkers, Don Quixote, scapula merkins, scorpions

    Mosey to the rusty cage for the main event:

    • 8 overhand pull-ups, 10 clerkins, 20 mtn climbers: repeato x3
    • 6 chin-ups, 10 werkins, 15 leg raises: repeato x3
    • Form 2 lines and shimmy across pull-up bar to the center: repeato x4
    • 4 commando pull-ups, 10 diamonds, 20 2 count flutter kicks: repeato x3
    • Form 2 lines and shimmy across pull-up bar to the outside of the cage
    • 4 close grip overhand pull-ups, 10 clerkins, 15x WWII sit-ups: repeato x3
    • 6 over or underhand jerkins at the dip bars: repeato x4

    Mosey back to the flag for the angry caterpillar.  The PAX lines up in the same direction, hits the deck and places their feet on the person behind them.  This was originally meant to be a crawl to the flag, but it devolved to just merkins.  Finish with American Hammers till time expired.

    NMM:  The PAX seem to think that the run around the Carillon implied a more running oriented workout.  Camping out at the rusty cage for nearly the entire workout got that out of everyone’s head.  If you didn’t get your upper body workout today, you were skipping reps.  The jerkins at the end pretty much killed YHC.  Thanks to Saab for helping me get through that, and special thanks to Swirly/Pinocchio as well.  The entire PAX nows knows the proper way to use the nose on the diamond push-ups or any other triangular oriented activity.  The member of the PAX in front of Swirly on the Angry Caterpillar can attest to his skills.

    Lastly, thanks to the entire PAX for helping get YHC and BT ready for our Spartan race.  We are well prepared for anything that gets thrown at us.., except for spears.

    Announcements:

    • HDHH workout and 2nd F next Weds, see Hardywood’s backblast (Flipper will be singing)
    • Spartan still open for any interested- 9/24
    • Bear Creek trail run- Register now!

    Stay Classy,

    Toga

  • Pre-blast: Trails 101

    Trail-running PAX are anxious to get new people out on the trails on Sunday mornings.  YHC has heard from several that the mileage is too much.  That dog no longer hunts: starting Sunday, there will be 3-4 mile routes offered in addition to regular routes to allow new runners to build up stamina.

    Trail runs are at your own pace, and the PAX circles back every 1-1.5 miles to get the six.  No PAX left behind!

    Join the PAX on Sundays at 7am to experience: sunrises over the James River and cemeteries, trail mermaids, the Spur, the Sugar/Slingshot Tree, scratching the Nutsack Tree, and, an awesome 1st and 2nd F before you hustle home to get your 3rd F on!

     

     

  • Old Glory Flies again at #NoToll

    Nine of the faithful posted on a dark, damp morning at #NoToll, following a hard rain the day before. Johnsonville unfurled The Stars and Stripes and told the pax that they could put away their gloves. The PAX initially responded with delight until it became clear why the SF was in hand rather than planted over by this basketball court. At 0530, the PAX mosied to the soccer field complex and, without pause, ran 2 loops around it (~ 1 mi.) with Old Glory leading the way.

    Upon completion, Hardywood planted the shovel flag, and the PAX planked while YHC explained how Old Glory would go from there, viz. for 22 minutes, the each member of the pax would continue to run counterclockwise around the soccer complex stopping at each corner to perform the appointed exercises. The pax would continue without stopping until YHC instructed otherwise. The exercises were as follows: corner 1 — 20 merkins; corner 2 — 20 jump squats; corner 3 — 10 burpees; and corner 4 — 20 WWII situps.

    From plank, YHC instructed the PAX to begin. Rosie and Hardywood took an immediate lead and did not relinquish that lead. Behind them were Gumbo, YHC, Doner Kebab, and EF Hutton. Others followed in groupings unknown to YHC.

    At the end of the 22 minutes, YHC called “time,” the PAX returned to the SF. YHC grabbed the SF and commenced the final 2 laps around the soccer complex, several members of the PAX taking turns carrying Old Glory. YHC is not able to catalog all of the SF carriers because YHC was dragging a** at that point.

    COT with YHC taking us out.

    MOLESKIN:

    There was not a lot of mumble chatter in the field this morning, but good fellowship followed the COT. Results were: Flipper 3.5; Rosie 4.5 (!); Mr. Roper 3.5; Gumbo 4.0; Hardywood 4.5 (!); Doner Kebab 3.75; EF Hutton 3.75; Viral 3.0; and YHC 4.0. Hardywood and Mr. Roper were Old Glory virgins until this morning. Both showed considerable strength. Great job, men!

    I apologize for running a few minutes over this morning. For future reference, 21 minutes is probably the limit for a weekday Old Glory.

    ANNOUNCEMENTS:

    ~ New Mechanicsville AO kicking off this Friday at 0530. New Highland Baptist Church on New Ashcake Rd. (Abacus is leading; preblast ??)
    ~ Spartan Run this weekend (talk to Toga or BT for details).
    ~ Signup soon if interested in Bear Creek 10 miler on 12/4.
    ~ Wednesday HH Next Week: At the Crossroads post-workout at Batteau (see preblast).
    ~ 10/1 Rugged Maniac, see EF Hutton.
    ~ 10/8 Shane’s Shuffle 5K October 8 at 8:30. (talk to Anchovy for details)
    ~ 11/5 launch F3Tidewater at Mount Trashmore in VA Beach. Preblast to come.
    ~ Monday #RiverRun is not a run anymore (see preblast).
    ~ Sunday Trail Run is adding a short option for any and all fitness levels.

    REFLECTION:

    Mark 9:35: “And he sat down, and called the twelve, and said to them, If any man desire to be first, the same shall be last of all, and servant of all.”

  • Lindsay Showed up without Rosie. She’s such a hussie

    11 pax plus an FNG showed up for a leg stretcher at Atlee HS this morning.  This is what transpired:

    Parking Lot Tracers

    COP

    • X28 SSH
    • X20 Ball Dippers
    • X20 Don Quixote
    • X10 Scapula Merkins (for Toga)
    • X20 Freddie Mercury’s

    THANG

    Run to Cool Springs track for a round of Lindsay’s:

    • X30 Merkins, X10 Partner Leg Tossses; run to next corner X25 Merkins, X15 PLT’s, and so on until everybody is back at starting point for X10 merkins, X30 PLT’s

    Pullups, Indiginous Peoples run style:

    • Plank up, first guy hits the bar for pullups X10 while last guy spots him.  Last guy joins plank line, first guy now spots second guy.  Continue thru until all pax had a turn on bars.

    Just Killin’ Time:  Start mosey back to flag, stopping along the way to utilize the lay of the land.

    • Bleachers:  X30 dips OYO
    • Ditch:  X20 WWII situps (declined)
    • street lights:  Ascending burpees to bus loop
    • Bus Loop:  X20 American Hammers IC
    • Street lights:  Descending burpees to parking lot

    Mary:  Flutter Kicks, Freddie Mercury’s

    COT/Namorama

    NMS

    Short and sweet today as YHC has actual work to do for a change.  Great to see Toga come up from points South to see what DaVille was all about.  He commented he could have posted to Spider Run and run less (DaVille is sprawled out, for those that havent made it up yet).  That made Lab Rat’s heart happy.  Not much to comment on, as it was really dark and all pax were busy getting work done.  The pace was pushed this morning and YHC felt that the pax got much work in for a 45 minute workout.

    One item of note: during Name-o-rama, Blue Balls tried to get away with “BB”, the pax did not let that slide.  A Resounding “BLUE BALLS” from pax let him know what’s up.  Again, sorry dude.

    YHC would like to extend a laurel &hearty handshake to FNG Gazer, who came out after being EH’d by Anchovy and Circle K at the ReeseStrong event on Saturday.  It was a tough first workout, but he rolled with the punches and put in a stellar debut.  The pax hopes you will become a regular with us.

    Announcements:

    -“The Creek” starting up Friday at New Highland Baptist Church at 5:30, a bootcamp workout.  Abacus has the reigns on this one.

    New monthly challenge posted for October.  Sign up early and often:  https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?ts=563e70a3#gid=1017786714

    Happy Birthday F3 RVA!  2 years old…..WOOT!

     

    Lab Rat out.