Category: Richmond, VA

  • Pushing Through

    12 men showed up big time today and pushed through injuries and soreness from the BRR.  On the way to the AO I saw a guy running on the sidewalk with a head lamp trip and take a nasty fall.  I stopped to find out if he was ok and it was Kevin Bacon running to the AO. His legs and hands had some deep looking cuts.   Good thing Flipper comes prepared he whipped out his first aid kit for KB.

    We started out with some warm ups reps of bear crawls, merkins, SSH and side walking planks.

    The Thang:   3 rounds of triple check Run-Merkins-flutter kicks The Pax tore it up in about 15 minutes just in time for 3 more rounds of Run-jack knives- burpees.

    Than we ran to the benches for decline merkins 25, 25 single leg jump ups, 25 knees to chest that was round 1, we had time to do round 2!!!

    Ring of Fire 3 rounds 1- merkins 2- jump squats 3- American Hammers

    Then we ran back to the flag side-back- side- forward, than back to the Flag.

    What a great morning it was the weather was perfect and the fields are in great shape.  Thanks again for letting me lead to today.  Its was great to see Loose Goose and to meet Sin Bin out on the F3 battle field.

    HEADS UPS:

    Reese Strong 5k Run this Wed

    Monday boot camp starting on southside instead of trail run look for the AO change

    Also we will be helping Hampton start their AO so look for dates in Oct also we need help running their group for couple of weeks more info to come. It looks like Dreamliner is taking the lead on this.

     

     

  • Follow the lights

    Six F3 RVA faithful sailed off into a dark, gloomy morning at Batteau.

    The thang:

    Warmup at the tennis court – 20 SSH, 10 Don Quixote, 15 Hillbillies, 15 slow bending squats, 25 freddie mercury.

    Mosey to bottom of steps near farmers market – modified Jacob’s Ladder – 1 burpee at bottom of the hill, run to top and do 2 monkey humpers, run down and do 3 burpees, and so on up to ten monkey humpers.

    Lindsays – Derkins and two-count flutter kicks.

    Mosey to tennis court – 20 WWII situps OYO, backwards run, karoake (2), sprint. 2 MOM – Rosalitas and Alabama prom dates. bear crawl.

    Triple check – balls to wall on fence, plank dips, run around house.

    5 MOM – ankle taps, Hello Dolly, LBCs

    Moleskin – great job guys. YHC took the opportunity to remember 9/11 in prayer and a moment of silence at the end. The events of that day and the ongoing efforts of our country are still very much in all of our thoughts 15 year later.

    Props to Swirly for making it out this morning after the BRR, you’re a machine. YHC noticed Batteau was in need of a Q Sunday evening and decided to take the reins. Tried to keep the hill work to a minimal, plus it was so dark it would be difficult to use all that’s available at the AO.

    Congratulations to all the BRR participants, YHC enjoyed viewing the ongoing pictures and updates from the weekend. Gold star to Goldberg for breaking a toe and finishing his legs, get well soon buddy.

    Flipper showed up a little late as he was heading to No Toll before his brain began functioning. It’s happened to all of us.

  • Field Trip to Bryan Park

    Four strong posted to get the week started out right at the Punisher.

    The THANG:

    COP:  SSH IC x30, Jack Hammers IC x20, Stick in the Mud IC x15, Peter Parker IC x20, Pickle Pounders IC x15

    Merkin Mile: Run to soccer field at Bryan Park.  Do 10 Merkins at each intersection OYO.

    One lap of four corners on one half of the soccer field: 10 Van Halen burpees, 20 Lt. Dans, 30 single count Penguins, plank, 20 shoulder taps IC.

    Mary Mile: Run back to Holton.  At each intersection, shoulder taps until six arrives, then dealer’s choice of a Mary exercise x10 IC (except for burpees).  Exercises included: American hammers, flutter kicks, LBCs, Freddie Mercurys, burpees, WWII situps, Hello Dollys, box cutters, APDs.

    Mosey to picnic benches.  Hail Mary x10, then partner run to monkey bars for pull ups x5.  Mosey to the SF.

    NMM:

    Toucan opened the AO this morning.  YHC was worried he had fallen asleep in his vehicle, but he emerged in time to put on an impressive performance during the workout.

    With most of the playground still out of commission, YHC felt the urge to get off campus.  Fresh from finishing Peter Parkers, Toga became one with an enormous spider web at the entrance to Bryan Park.  Thanks for clearing the way!

    Shortly thereafter, PAX were nearly trampled by a herd of pay-to-play runners in the park.

    Welcome back to Pat Down, back in Richmond for a few more weeks, this time with an upgraded bed at the hotel.  With all the time in Richmond, YHC thinks he is more RVA than CLT.

    Welcome back to BRRers – way to represent F3 RVA!  YHC is anxious to hear stories.  He has visions of other teams trembling in fear at the site of the Corporate vans.

    Announcements

    YHC and Johnsonville are anxious to get new runners out on the trail on Sunday mornings.  Plans are for two routes: a 3-4 mile route and a longer route.  The PAX runs 1-1.5 miles and then circle back for the six.  No PAX left behind!

    Spartan Run 9/24

  • Ambulance or Beer Truck

    An enthusiastic PAX of seven posted for Dogpile just ahead of the SpeakUp 5K planned for later that morning.

    The Thang:

    We moseyed from the Dogwood Dell parking lot across the driveway northward to a grassy knoll for the COP with 15 x Imaginary jumpropes, 20 x Hillbillies, 15 x Don Quixotes, and 15 x Arm Circles (little then big, forward then reverse).

    We headed north for a jog around the perimeter of the Vita Course, sticking to the sidewalks and less busy streets.  Stop at each lit streetlight for Little Baby Crunch set of 20 – YHC didn’t count the number of streetlights.  Upon completion of an LBC set, PAX members would jog in place.  Approximately 8 streetlights lined Blanton Avenue as we jogged north and another 6 along Trafford Road after we took a right turn.

    At the north end entry to the Vita Course, the PAX took a break for Jenny.  For those of you getting a little “hate” at workouts, Jenny’s phone number, from a 1981 song by Tommy Tutone, was 867-5309.  At the north end entry, the PAX completed 86 x Leg Circles (Box Cutters but with circles), 75 x Carolina Dry Docks, 30 x Squats (4 count), and 9 x Burpees.

    We continued our jog around the corner at Trafford Road with a left on Spottswood Road headed south.  Streetlights thinned out on Spottswood, but that side of the course was a little longer, so we finished another 7 or so LBC sets.   Near the south end of the Vita Course, we completed another round of Jenny with 86 x Alabama Prom Dates, 75 x Wide Grip Merkins, 30 x Step Behinds (2 count), and 9 x Burpees.

    We jogged south across Park Drive to the posts lining the Dogwood Dell.  Each man gets a post and finishes 10 x Pole Smokers, 10 x Tip Toe Squats, and 10 x Incline Merkins.  PAX ran a weave through the posts towards the toll plaza.  At the transition from posts to rocks, we picked a rock and completed another set of the same three exercises.  Weave through the rocks to just before the turn to the Pump House and complete one more set.

    Mosey up the hill, past the dog park, behind the ampitheater, and down the hill to the Rusty Cage (Pull-Up Bars as named by Honey Do – missed the Grunge themed workout).  PAX completed three rounds of 5 x Pull-Ups, 10 x Rows (underhanded on Dip Bars), and 10 x Xs and Os.

    Return to the ShovelFlag

    Moleskin:

    PAX discussed apparent Blue Ridge Relay exploits of our brothers running the NC mountains.  We were pulling for you guys.

    YHC was very glad to meet some Daville-ians.  Glad to put some faces with F3 names.

    It seems there are two spots in that vast parking lot where one can get a ShovelFlag in the ground.  The rest is grassy gravel.

    The beer truck arrived at the scene of the SpeakUp 5K before 6 am but, alas, no samples were offered.

  • Dora 1-2-3 with Kettlebells

    Three of the faithful posted in the dark on a Thursday morning with kettlebells in hand. Johnsonville took the q, first leading the men through numerous warmup exercises (ssh, merkins, don quiotes, LBCs, etc.). Then the PAX mosey-ed around the front of the school and commenced a fairly long Dora sequence consisting of 100 merkin rows (OUCH), 200 halos, and 300 goblet squats. This sequence occupied much of the 45 minutes. The PAX continued around the perimeter of the school counter-clockwise, stopping about 3/4 of the way for some Mary.

    YHC took us out with a COT. Great job #CM Pax!g

    Johnsonville

  • Siren, Mermaid, or Hallucination?

    Two of the faithful posted at the pumphouse for a leisurely stroll around the the main Northbank/Buttermilk loop clockwise. The pace was very gentle since YHC has been on a (too) long hiatus from running and since the speedy guys are away for the BRR. About 10 minutes into the run, Conspiracy caught us from behind. He ran with us for 5-10 minutes, chatted, and then turned around and disappeared as suddenly as he appeared. I know it was real, but as I sit here I cannot help but wonder if my mind is playing tricks on me.

    Similarly, on the Buttermilk side, a radiant mermaid passed us heading in the other direction. Offshore remained cool as always. I nearly ran off the side of trail into the abyss. Perhaps she was a mythological siren rather than a mermaid. Perhaps she also was a hallucination.

    It was great morning out on the trail. I am looking forward to cooler weather and to building some running stamina back up this fall and winter. Congrats to the 2 amazing BRR teams from F3Richmond! Way to represent, guys.

    Offshore suggested that we start offering a shorter, slower option on Sundays to get more people out trail running. I could certainly lead that for a while since I am in rebuilding mode. What do you all think????

    Safe travels back home to the BRR guys. Jville

  • BRR training and more

    Cop:   TYA led part and had some numbers for exercise that did not add up!!  Than we divided into 2 groups one for the guys running the BRR and the other group I led so we had a duel Q this morning.

    Thang: TYA led his group for some mediation and yoga.   My group we started with 4 square;  10 merkins with 5 sec hold, 5 pull ups, knees to chest, 25 single leg jump squats.

    We ended up this 3.5 rounds than we lined up for an Indian run with a twist.  I took this one from Flipper’s playbook Q.  We added dealers choice of exercise when we ran to the front we ran for 10 plus minutes and the pax pushed it hard on the run!!

    Ran back to the flag we TYA led 5 minutes of Mary!!

     

    Great work today fellas!!

    Toucan: I know that run was hard for you today but you didn’t STOP, that’s it in a nutshell that’s how we grow when we push ourselves past our comfort zone, that fellas inspires the heck out of me to see other pax  members going full throttle.

    Thanks for letting me lead today TYA!!!

  • Source of Truth, Darkness and Solitude…

    Hello….anyone out there?

    As YHC approached the stop sign at Robious Road this morning faced with the decision to turn right and head to Swirly’s birthday bash or turn left and head to SOT to support the south-side crew, YHC’s brain was still catching up and the wrong decision was made.  It all became clear at 0530 when YHC stood in the SOT parking lot surrounded only by groggy bus drivers and noxious bus fumes…

    Undeterred, YHC moseyed to track for an extended disclaimer and COP, followed by 4 1-mile intervals.  Run a mile as fast as possible (or at least as fast as the last one). At the conclusion, perform 5 COP exercises, each x20 and, of course, each In Cadence!  Repeato 4 times.

    COP exercises included: merkins, derkins, dips, box jumps (of course), muscle ups, squats, LBCs, Freddie Mercuries, flutter kicks, scissors, hello dolly.

    Numberama…1…Name-a-rama…Gumbo and YHC took himself out!

    At least that is how I think it went down.

    Good luck to all the BRR participants.  One foot in front of the other and I know you guys will kill it.  Raise a few glasses in celebration for those of us sticking around and holding the fort down!  Can’t wait to hear all about it.

  • Swirly’s Birthday Beatdown

    13 strong came to YHC’s birthday party beat down and here is how it went down.

    Warm ups: 20 SSH, 10 windmills, 10 IW, 30  Arm Circles, 10 APD’s 20 LBC’s

    Rusty Cage :  3 sets of 10 over hand – 3 sets of 10 underhand. Partner holding feet pull ups (Honeydo special) each partner does 3 sets of each.

    Steps : Stay with same partner – Wheel barrow up the steps – with a twist (Merkin) at each step up to the top then lunge across – run back down switch partners – 2 times each..

    Pole Smokers : Indian run style – 5 pole smokers while pax holds feet @ 6 inches to the end of the poles..

    Dips ladder – top of steps down to the bottom – 18-1

    Ring of Fire : 10 merkins each while holding plank

    YHC arrived to a great surprise this morning – as I pulled up to the AO – TYA was waiting on YHC with birthday wishes… Atta baby TYA – thanks for securing the AO this morning. Bleeder arrived shortly after and as the 3 of us began our morning mumble chatter and as soon as EF Hutton arrived – the bottom dropped out of the sky…. The good news is it stopped shortly after and it cooled things down a bit for sure..

    The rusty cage got our blood pumping and forearms burning …. Moving on to the steps the wheel barrow merkin up each step was brutal on the shoulders especially on that second round – wow – YHC decided to modify that exercise down from 3 to 2 cause we needed to be able to work in a few more party favors before the bell rang… Indian pole smokers as always was a crowd pleaser and it’s extremely hard not to hit the amp theatre when @ WDOG/DOGPILE – therefore a dips ladder was in order..

    Thanks to the pax for all of the birthday well wishes – YHC appreciates it and can’t think of a better way to spend a birthday….

    Announcements : Evidently there is a race at the end of the week 🙂 Seriously we are ready boys – way to put in the work over the last year – the time is now – game day approaches ! Thanks to those in the pax not doing the BRR for holding the fort while we are gone and for your well wishes as we run and represent F3RVA! Sign up for Reese strong race if you have not already – we want a good turn out at this..  As always it was a pleasure to lead this morning fella’s – great work !

    Swirly –

  • There’s only one September 6, 2016-Let’s own it

    On the first day of school for the kids, 14 F3 RVA men made the decision to start the day with a beatdown that went something like this:

    Mosey to center of Atlee parking lot to circle up for a quick F3 disclaimer and to run in place while the instructions from YHC were given.  (Instructions were that we would run in place instead of planking between exercises to honor BRR week, Reesestrong 5K and Patrick Henry Half marathon all occuring within a month.)

    Mosey to BBALL courts for Doracides.  Partner up and complete as a team the following exercises : 100 merkins, 200 squats, 300 LBCs.  One partner performs exercises while other partner runs suicides.

    Dell Brown-Crabwalk to the same lines used during suicides and perform 5 merkins at each line.  Proceed across BBALL court and repeato back across.

    Mosey to soccer and circle up for a couple Minutes of Mary to catch breath.  Alabama Prom Dates x 20, American Hammers x 15.

    Mosey to other side of soccer field for The Michigan.  100 yard dash x 10, 80 yard dash x 8, 60 yard dash x 6, 40 yard dash x 4, 20 yard dash x 2, 10 yard dash x 1 as a group.  YHC through some exercises in for the PAX to catch breath.  Freddie Mercuries x 15, Plank with right and left hand high, Flutterkicks x 20.

    Circle up on soccer field for Merkin Ring of Fire, one PAX completes 10 merkins while the remainder of PAX holds plank until all PAX have completed 10 merkins.

    Stay in Circle for Feet 6 inches off ground Ring of Fire.  Pax holds feet six inches off ground while on PAX runs around circle and touches everyone feet.  Repeat until all PAX have run around circle.

    Mosey back to Shovel Flag for COT.

    Numberama, Namerama, Thr Carpenter took us out with prayer.

    Announcements- Charity run in October to benefit Shane Adcock (killed while serving USA in Iraq)  See Anchovie for details.

    It’s BRR week and YHC wanted to honor the men who will represent F3 RVA at the 2016 edition.  Additionally, YHC remembered that some of the DaVille PAX just completed the Patrick Henry Half Marathon under brutally hot conditions and the Reesestrong 5K is the weekend after the BRR, which is organized by our F3 brother, Phonics.  (If you have not signed up yet, do so.  Enough said).  That is a lot of running within a months timeframe and YHC is impressed by the F3 RVA representation.  YHC also wanted one more workout with substantial running before the BRR.  Therefore, the PAX ran the entire 45 minutes beatdown, (unless we were performing exercises to catch our breath.)   The PAX attacked these instructions with impressive ease, even though there was not much mumblechatter due two reasons: 1. Nobody could catch there breath to speak, and 2. LabRat was absent. (Probably the main reason)

    A couple of observations from this morning:

    1.  The Carpenter’s crab walk is impressive.  Fast and good form.
    2. Emoji has the hardest time finding a spot when we circle up, aimlessly wandering.
    3. BB cruises through suicides.
    4. F3 DaVille can run.
    5. Performing exercises to catch your breath really does not allow you to catch your breath.

    As The Carpenter was taking us out this morning, he mentioned that there was only one September 6, 2016 and he asked God to guide our day and make this the day where we strive to serve our fellow man, instead of expecting to be served. (Hence the title of BackBlast)  As I heard those words, I was even more ready to own this day and find a way I can be a servant in my community.  I challenge all of F3 to find a way to put yourself third and serve your fellow man, woman, or child each and every day.

    Great work this morning gents.

    Circle K