Category: Richmond, VA

  • WTF! Call 911!

    19 strong gathered for a Dogpile workout Swirly style this morning and here is how it went down…

    Indian Run Mossy to the Carillon – COP ” Helicopters, Windmills, IW’s, Arm Circles, LBC’s Flutter Kicks

    Indian Run to the Rusty Cage : Partner up and grab a sandbag. 5 pull up’s – 5 overhead press with sand bag – 5 sets – 5 jerkins – 5 overhead press with sandbags – 5 sets.

    Indian Run to the Theatre : 5 dips on each step working our way down 18 steps. Back up 5 incline merkins each step 18 steps.

    Indian Run to the second circle : Curb Crawl 1-5 bear crawl merkin crawl bear merkin.

    Burpee shuffle with a twist : 2 pax begin at same time – 5 burpees – pass to the person to their left – around the circle while pax runs in place.

    Hardywood Special : partner up bear crawl to the middle of the circle – 5 booYah merkins – crawl bear back – all the way around circle – while pax does invisible jump rope.

    Spits – Ghost Flag Challenge Beast : 3 teams – Daville – SOJ – West Enders : Beast across the full Carillon field – Burpees – Merkins – Seal Jacks – American Hammers – WW11’s – SSH’s

    Indian Run Mossy back to the flag!

    And here’s the story : YHC pulled up the Dpile @ 5 as it was raining pretty good thinking this is gonna be a wet one  today… The rain however pretty much stayed away as soon as  the pax arrived. Nice little curve ball to start out with the Indian run mossy had some heads turning but we got in the groove… The rusty cage (always a crowd pleaser) mixed with the sandbags made for a good start – great job guys – Sippy Cup was YHC’s partner and he crushed it as usual! The Theatre had a full production about to start kinda vibe going today as we arrived to tackle the steps but no  stage entertainment was to be found do to the weather and or the early hour however there was plenty of entertainment on the steps as the pax bitched and moaned about their arms… Spit crushed the dips – Gumbo and Two can crushed the incline merkins on the way back up! The Burpee shuffle with a twist had the pax hollering and cheering each other on – Halfpipe killed that thing baby I know papa Hardywood was proud! The Hardywood special booYah merkins almost was derailed because Honeydo (YHC”s partner) tried to begin the booYah merkins with his left hand ???? Dude what the hell ??? Anyway he pulled it together and all was well after that 🙂

    Please allow YHC to now explain the shift in the Q at the end. Normally you don;t take the Quarterback out at this stage in the game but Spit had sent in a special request to corporate yesterday asking if he could have 10 min of YHC’s Q.. YHC told him he could not promise it but that he would certainly try to make it happen… Those of you that know me know I love to Q – YHC has been known to take a hot potato Q and not share (I apologize for that fella’s – just got excited) 🙂 Anyway although YHC would normally never give any time of his Q up – this special request by Spit had merit – The Ghost Flag was on the line. There was going to be a relay – some competition – and YHC’s is all about some of  tha baby… The pax had no idea YHC was passing the ball to Spit so when that was announced Rosie ran directly over to YHC and said Swirly dude are you ok ??? Jeez I was about to dial 911 – WTF??? Yep Swirly was good a disclaimer was made and the race began. I am happy to report that SOJ was the winner and now retains the ghost flag. Hardywood, HalfPipe, Rosie, Gumbo, Binford – way to go dudes !!! Can’t wait to see who takes the flag next. Great job Spit way to keep this alive man…

    As we gathered around the flags at the end of the workout Fuddski noticed that the Ghost Flag was bent. YHC told Fudd that Circle K had already put out a statement regarding the fact that there might have been a few Cold Beers drunk during construction of the flag so it is what it is …….. Also SOJ team had their pic taken with the flag and some how Fuudski – (who is on the west enders team made it in the shot – dude really )??

    Announcements were made : Lot’s happening in Sept. BRR (42days) Reese Strong and Crab Picking – 16th Convergence 30th  . Hardywood is working with a group in town that helps folks start businesses – he has a particular person he is working with who is going to be doing breakfast catering – get with Hardywood if you/ your company has interest in helping this person get going by scheduling them for an event or meeting.

    EF Hutton took us out with a good prayer to send us all off into the weekend

    ET’s as always was great – it was weird to only have 19 @ Dogpile today – lot’s of guys out of town – but the small group made it happen today – well done guys – it was a pleasure to lead this morning.

  • A Time to Reflect

    19 fabulous DaVillers shook off the fart sack and made The Creek a time to reflect. This is what transpired:

    Mosey through the parking lot and out to the field:

    COP

    • X15 SSHs for the 15 years of memories YHC had in RVA
    • X15 Werkins
    • X15 Freddie Mercuries
    • X15 Smurf Jacks
    • X10/X5/X10/X5 Arm Circles

    THANG

    Mosey to the parking lot:

    Abs of Fun

    • 15x 8ct Swirlies
    • 15x 4ct Heels to Heaven
    • 15x 10ct Windshield Wipers
    • 15x 4ct ABCs
      • 1 minute breather
    • 15x 8ct Swirlies
    • 15x 4ct Heels to Heaven
    • 15ct Windshield Wipers
    • 15x 4ct ABCs

    Mosey back over to the field

    15s – Inverted

    • Merkins / Ape Squats

    Mosey to the flags

    5 Favorites

    • Favorite RVA – non-F3 / non-Family
    • Favorite RVA spot
    • Favorite F3 Exercise
    • Lead Pax in 5 of favorite F3 exercise

    COT/Namorama

    NMS

    530 came and an assessment of the men was taken.  It was remarked that Swirly still continues to dis DaVille. At that point one said, “I don’t think he is allowed near schools or churches.” Another mentioned that his ankle bracelet doesn’t have the range to reach DaVille.    One wonders, but I am sure Corporate is debating whether to launch an investigation.

    YHC took the PAX to the field for COP. At that time Spit reminded YHC why we don’t do that – many moons ago a certain PAX member in his excitement got the decimals of the PAX to a level that we were able to disturb sleeping neighbors from the comfort of their beds. YHC pleaded with the PAX to use their inside voices for COP.  With the precision of an assembly line worker, the PAX did a great job in using their inside voices.

    Abs of Fun was a highlight of the morning.  Excitement was in the air and a request was made to add another round.  We cruised through the 15s and headed to the Flags for Favorite 5s.  YHC added a request for each to also add who is there favorite RVAer – non-F3 / non-Family, their favorite RVA spot and what is their favorite F3 Exercise. After that the PAB member lead everyone in 5 of those favorite exercises.  At the end YHC challenged each to go and EH that individual and give them the gift of F3.

    In the end, Spit requested we circle up and lay hands and pray for Abacus as he leaves on his vacation tomorrow and when he returns leaves in less then 24 hours for his new job.  This was very emotional to the YHC as these men he loves and respects lifted him up in such a way.  Goose pimples now writing this back blast. Fitness brings us together giving into Fellowship that allows us to do life together and be encouraged which in leads gives us hope and ultimately fuels our Faith of something Greater. Today my Faith in something unseen went up. Thanks my brothers.

    Announcements:

    • Next Thursday is “First Thursday in DaVille”  – – 6pm at Atlee HS and then Kreggers – – more info
    • Sunday August 5th is the dry run of the Bootcamp on Sunday’s – To Be Named on the 5th.  It will be at 7am and end at 8am at Atlee HS. Invite, EH, attend, make it happen. We all know a few who say – “It’s too early” or “I can’t do anything during the week.” Time to go back to them and EH them some more.
  • Preblast — F3RVA’s 3rd Anniversary Convergence

    Preblast — F3RVA’s 3rd Anniversary Convergence

    We launched F3 RVA at GridIron on September 20, 2014. To commemorate the 3rd anniversary of the launch, we will host a convergence at GridIron (click for map) on Sept. 30, 2017.

    The main event will be at 0700. As with last year’s anniversary convergence, we would like to drive the numbers way up. Please bring as many FNGs as possible. Go retrieve our stragglers. Don’t apologize to them for making them get up early — they need your intervention.

    As with last year, we will again have a Bonus Workout at 0600 for F3 regulars and those ready for an FNG baptism by copious amounts of sweat and grime.

    Charlottesville and Hampton Roads are welcome and encouraged to attend.

    I challenge our F3 region to create a circle of men at GridIron that completely envelopes one of the football fields.

    To echo Hardywood’s wisdom from last year:

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

    See ya in the gloom! Jville

  • 10 for 10 rounds of Murph Friday!

    10 strong men to take on to rounds of Murph Friday!

    Mossy around the school + track for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot + adding the track to make the total millage 2 miles with a nice little beat-down in the middle.  Rosie thanks for leading the last 2 mins as we knocked out some LBC’s to finish the morning.

    COT, Name-a-rama, Number-rama

    Strong work for all, it’s great to see the return of many and to watch each of you improve on the Murph challenge as we have been at it now for 7 months!

  • Roger Raj-er, What’s our vector, Victor?

    Five of the faithful and one eager FNG posted at Circus Maximus with kettlebells in hand. HoneyDo and Johnsonville each came prepared to Q.

    HoneyDo clearly had the superior claim, having followed best practices and good F3 protocol by signing up. Jville (YHC) held a weak claim, having announced the prior week that he would Q but failing to actually memorialize that in the official records. Both offered to yield to the other, and YHC somehow ended up at the Q.

    THANG:

    Warmup with 10 burpees, merkins, planks shifting into pickle pounders, Alabama prom dates, crab cakes, and arm circles. At some point during the warmup, FNG Raj-er drove up, and YHC paused to bring him into the fold.

    8 minute EMOM #1: burpees and standing rows

    mosey to basketball court.

    8 minute EMOM #2: kb swings and goblet squats

    suicide run on basketball court immediately followed by AMRAP lawnmower pulls on right side.

    suicide run on basketball court immediately followed by AMRAP lawnmower pulls on left side.

    bearcrawl length of court; backward run; karaoke down and back; karaoke other way down and back; bunny hop

    LBCs; merkins

    We have been meeting on the south side of the school for about a month in light of substantial, seemingly interminable parking lot work. Hopefully, we can return to normal next week.

    I appreciate HoneyDo yielding the Q despite his superior claim. I know all regulars are grateful for HoneyDo’s willingness to lead, and we look forward to the diabolical gloom he had planned.

    It was good having Raj-er come out. Raj-er is a guy that I met running last week. Without any fear whatsoever, he accepted my headlock and joined our thang. I hope that he comes back and that we get a chance to learn more about him.

    Great work, men! Jville

  • No pool today, just humidity

    17 escaped the lure of the FS to hit the roads today.

    Reverse Carillon routes for the runners.  Splinter was the lone 6 with many  groups running 5.

    Fudd took us out.

    NMS:

    Today it looked liked we went in the pool.  I think I was less wet yesterday.

    It was good to see Fuddski in a surprise appearance after a while away.

    TYA continues to push both fashion and technology with his cooling suit.  It is slightly odd with him putting ice packs down his pants before a run.  Maybe Wilson was on to something with the long sleeves in summer…..

    As the BRR approaches, its been good to see the Pax come out and push their distance and pace.  Keep it up!  Almost there!

    Time to Taper,

    Lockjaw

  • PreBlast – First Thursday in Daville

    PreBlast – First Thursday in Daville

    DaVille will be hosting another first Thursday next Thursday August 3rd. Back by popular demand, we will start the evening with a friendly game of ultimate Frisbee at 6pm. Meet in the back teacher lot behind Atlee HS. We will play till around 7/7:15 then be heading to either Kreggers (9523 Kings Charter Dr, Ashland, VA 23005) or Marty’s (9357 Atlee Rd, Mechanicsville, VA 23116).

    2.0’s and M’s are welcomed to join!!

    Hope to see you there!!

  • No Spoons needed

    SW

    14 F3 RVA regulars, 1 F3 New Orleans, and a couple of LIFO’s posted this morning with a unique beatdown for most.

    THE THANG

    Long Mosey to the Church Field in Windsor Farms for COP
    Usual F3 Disclaimer with the addition of “if you think you may Drown, don’t do the exercise”

    20X SSH
    10X Don Quixote
    30X LBC’s

    Short Mosey down the street to a friendly neighborhood pool
    Instructions on Pool Safety – shoes off
    10mins of Triple Check
    Dips, Merkins, 2 short laps in the pool

    100x World War II sit-ups, the wet kind, feet on the edge of the pool, body in the pool (try not drown)

    Game of modified Marco Polo

    Mosey back to Field at Mary
    Plank-o-rama
    Superman

    Mosey back to the Flag
    Ring of fire- 10x Merkins

    COT Mary took us out

    Moleskin

    Although YHC ran to the AO this AM, YHC made the decision not to post an additional Back Blast. The 2 Lifo’s did some version of a four corners drill, and missed the opportunity for drowning.

    At One minute to 0530, YHC announced that gloves would not be necessary for the workout, Splinter, in what can be described as a celebratory move, threw his gloves over his shoulder in the general direction of his vehicle; during the first COP, in Plank position, he proclaimed that his hands were now dirty, YHC re-assured him that they would soon be clean.

    The Pool Q was something that YHC has been waiting to bring it to the PAX for quite some time; as good fortune would have it, Thursday Q slot was empty earlier in the week, and the weather was mostly cooperative and as good fortune would have it, the Discovery channel’s annual Shark week happened to coincide which helped bring the thought of adding the Jaws theme music to the pool activity. The neighborhood had already been put in code orange Land Shark Alert.

    Welcome to Reluctant Yankee from F3 New Orleans, you picked a unique day to come out Brotha!

    Pre-workout, Upchuck was giving a thorough description for TYA’s new Wilson inspired running gear. Although his lunch was not agree with him yesterday, the shirt performed as delivered, and TYA did not look like he had swam during his run as he normally does.

    Although the fountain was not operational this morning, MARV has put in his request for a corresponding fountain lake to TYA to add to his new backyard. YHC looks forward the Pre-move-in party.

    Also, When YHC walked back by the pool this morning post-workout; there was a spoon at the bottom(which can be retrieved at the owner’s leisure) which begs two questions, 1) Did anyone see DK at the workout this morning. & 2) What exactly did one expect to use the spoon for at a workout — next time, YHC will make this announcement, “You will not need gloves nor spoons during the workout.” just to alleviate any confusion.

    Announcements

    Upchuck is riding the Capital Trail this Saturday starting at Three Chopt, see him for details

    Convergence Sept 30th – Gridiron

    A Super Hardywood announced- Egghead RVA – https://www.eggheadrva.com/ is looking to do some test orders of 10 – 15 people for breakfast catering. He’ll be specializing in easy to eat and clean up foods. He’s starting with sandwiches and quiches. If you’d like to reach out to Nate directly, you can reach him at eggheadrva@gmail.com

    Skinny Bitch Bleeder out

  • Search for New SOJ AO has begun!!

    As the search for a new Thursday AO has begun for the SOJ PAX, the New Market crew assembled at 5:30 in the lower half of the neighborhood for a Tabatta beatdown from Sparky that will not soon be forgotten!

    How it went down:

    COP – SSHs, Squat Stretch (sure there is a different name) short Mosey

    8 Round Tabatta: PAX Exercises for 20 secs on and 10 secs of rest (8  times consecutively each station)

    Station 1 : Jump-Rope

    Station 2: Burpee – Side Jump – Burpee again – Repeat

    Station 3: Medicine Ball Slam

    Station 4: Merkins

    Station 5: Sandbag Cling Overhead Press

    Station 6: Overhead Sandbag Tricep Extension

    Station 7: Medicine Ball American Hammers

    Station 8: Prison Squat Jumps

    Numberama/Namearama/ Wilson took us out!

    MS-

    So as the search continues for a new Thursday SOJ AO, Sparky stepped up to to the plate to offer up the Tabatta style workout for the PAX in New Market. Hats off to Sparky for not only taking the Q but to bring all of the needed equipment for the day, including filling the sandbags pre-workout.   It goes without saying that we need to find an AO fast because that beatdown was intense.  Mumblechatter was great as all the PAX put in work this morning.  Great job by all!

    If you have any suggestions for a new AO please feel free to share, open to all suggestions and grateful for the input given!

    Marmaduke

     

  • A reunion of sorts

    Two pax joined the Q this morning, one returning from vacation and one suffering from not enough Lab Rat in his life in general.  Both pax were on board with making this morning a run, so off we went.

    Route:  Meander along the road back to the water treatment plant(?) until it got light enough to see in the woods, along the back of the field, then on to the trails.  Return to the back of the field, then cut across the soccer fields to home base.  All in 5.3 miles by the Q’s watch.

    NMS:  With the Q in full on panic mode regarding the BRR, he was looking to AT LEAST have a heavy run boot camp this morning.  Honestly, he was secretly hoping that nobody would show so that he could get in a run guilt free.  Even better was to have two friends show up that had a similar hope for the morning!  Scully and YHC go way back to fat Lab Rat days when we played softball together.  Scully is a Clemson grad, and most of the pax knows that Lab Rat is a Gamecock…so we naturally hit it off straight away.  Adding to the mix is Spit returning from a vacation and being out of the loop for a week, and there was much catching up to be done.  It was a great run with 2 good friends….what more can a boy ask for?

     

    Lab Rat apologizes.