Category: Richmond, VA

  • Not alone this time

    4 strong rolled out of Bettie Weaver Elementary for the usual route of hills.  68 degrees and dark with only a sliver of the moon and DK’s light to guide us.

    Into Tarrington on Riverton Ridge, Ashell Loop and up to Robious.  Down Twin Team and with a little extra time to spare, 1 90 second push back up Twin Team for good measure. 4-5 miles were logged at a nice easy pace, good for tapering in preparation for the BRR.

    NM

    Wilson was happy to see others out this morning so he didn’t have to run in the dark alone, not that he would have done it.  YHC remembered that I did not have a headlamp as I pulled into the parking lot, left in my ride that the M has taken on a road trip.  Luckily DK had one to guide us through the dark.  Discussions during the run centered around TYA and his masterful BRR van pairings with all the far Southside men the same van.  The vans leave in 10 days.

    Also discussed afterwards was whether to keep RiverRun on the list after the BRR.  More discussion to be had but between YHC and Lugnut the inclination was to keep it on the schedule but as a boot camp workout with some running thrown in every once in a while.  Let me know if you have any thoughts.

    Wednesday afternoon run and Barkey Marathon showing at Hillcrest/TYA’s.

    Hard work pays.  Well done today.

    Rosie

  • Grunge Q Video

    Below is a link to a video put together from Saturday’s Honeyedo Grunge tribute Q. Take a look (note, this is TYA’s virgin experience with the drone, iMovie, garageband, and Vimeo)

    https://vimeo.com/180584765

  • Summer Returns

    11 stalwarts posted for a Sunday trail run. Weather at the start was 70, high humidity.

    The Thang

    Southside to Northside trail (optional hills on Belle Isle)

    Toga and BT posted at 630 for a pre trail run jaunt around Dogwood Dell. They are prepping for the Spartan race on the 24th, and were pumping out a mile and then dropping down for some burpees. They joined us at 7am for the trail run proper, but continued the burpees along the way.

    Conspiracy and Fudd ran together today the front of the PAX so they could get to church as early as possible. YHC got a text from Fudd at 5 of seven saying he was going to be a minute or so late. When I explained to the PAX that we were going to wait for Fudd, they observed that if Fudd said he was going to be a minute late, that must mean he’s going to be about 20 minutes late. Fortunately Fudd posted before the appointed 7am start. He reported that he had stayed up last night to watch “Ray, Ray” and couldn’t get to sleep after the show because he was so pumped up. As Fudd pointed out, running with little sleep would be good practice for the BRR.

    Good second F at ET’s after the run. BT and Lab Rat both reported that they were going to just stop for Coffee and head home. The magnet of the 2nd F along with too many funny stories kept both of them there for 45 minutes or so.

    Saab was missed out there today. There are not many Sunday trail runs when Saab does not post. It was strange for YHC to not see Saab every 15 minutes or so checkin on the back of the PAX. Hopefully he got a good long (but flat) run in at Kiawah Island.

    BRR two weeks out.

    Spartan and bike ride a month out.

    Reese Stronge in 3 weeks.

  • A fitting messy tribute to Grunge

    Twenty “Teen spirited” tallboys took to Dogpile on the 25th anniversary of Nirvana’s debut video on MTV.  For the Silver anniversary occassion YHC requested the PAX show up in Grunge garb to enjoy another themed beatdown.  Temperature at 6 was 84 with high humidity, not ideal for extra flannel layers, but still the PAX persisted:

    COP – 30 of all exercises to note 30 million albums of Nirvana’s Nevermind.  SSH, Merkins, Flutterkicks, IWs, Arm Circles.  Mosey to Amphitheater for

    Modified Beast – 6 sets of exercises, 6 for each step, up to the 6th Step.  6 also was the highest that Smells like Teen Spirit peaked on the charts.    Box Jumps, Derkins, Tuckjumps, Dips, Mtn Climbers, Carolina Dry Docs.

    Mosey to field for Pearl Jam tribute, their first album was Ten so of course we did:  10 Minutes of Burpees.

    Mosey to Rusty Cage (aka pull up bars) for 5 sets of partner Pull ups (4) and Balls to the Bar (5).  Mosey to Carrillon for Alice in Chains triple check-  Plerkins (1 PAX planks while other puts feet on back to do Merkins) while 3rd PAX runs up and back down Carrillon steps.

    Back to the flag for some Mary:  Freddy Mercurys, LBCs, Cross Leg lifts, Russian Twists.  COT & Flashdance took us out.

    NMS – This theme’s genesis goes back to RAMM several months ago, at least 8 months since YHC was running with Rosie which he has not been able to keep up with for at least that long, in discussing music and the fact these Grunge albums us late-hate somethings grew up with are now 25 years old or more.  YHC did some research and determined Smells Like Teen Spirit’s video debuted this weekend so signed up to Q and pleaded to the PAX for plaid attire.  Well done in responding F3 RVA.  However flannel long sleeve shirts and August summer heat do not mix well as this was one sweaty beatdown.

    Mumblechatter was high during the 10 min of burpees, who knew so many PAX hated Eddie Vedder.  One plus of long sleeves is Elbow plank is much better on the arms, there may be some method to the madness of Wilson, who at the end mentioned he might need YHCs speaker for a future beatdown theme.  Looks like the seed has been planted now we will have to see what he comes up with.

    The Balls to the Bar did well this 2nd time out, that one could use a better name but the exercise is here to stay.  The Plerkins/Triple check was a hit as many PAX mentioned their displeasure with the new Plerkin exercise.  YHC encourages all to take that ire on to Offshore for introducing that to F3 RVA at Punisher this week. Also great to see Best Shot back out, hope to see you back out again soon!

    ETs afterwards went on for what seemed like a record amount of time with, as usual, a wide array of topics ranging from Lab Rats graduation party, capital murder, circumcision, HR policies, and of course BRR. TYA was there as well with his drone to do some taping.  We’ll see what he was able to record.

    Pleasure to lead this AM, thanks for going along with this loose flannel thread of a theme!

  • Pokemon Lost

    The Glory of Creation was on full display on the drive to the GridIron this morning – no gloom, just the wonderment of a sublime tangerine sun welcomed a strong 8. One of the Faithful posted from Suffolk, having been transplanted from Charleston and the rigors F3SC, eager to partake in all that is F3RVA! The prior clarion call for KettleBells, Medicine Balls, and Jump Ropes was heeded. With no postings by the Quad-Hate progeny, YHC scuttled the diversionary Pokemon inspired gambit designed to introduce basic orienteering (and keep the young men safely occupied away from the perils of the KB squared circle) and converted same to individual interstitial recovery missions. Circus Maximus (and lost and found) at the GridIron went something like this:

    The Thang:

    EMOM 10:

    Group A:
    X5 – X10 KB American Swings
    X5 – X10 KB Squat and High Pulls
    X5 – X10 KB Squat and Presses

    Group B:
    X20 Merkins

    Alternating groups Rinse and Repeat for full EMOM 10 – 5 sets of each of 2 groups on alternating minutes.

    The PAX do alternating planks as Seymour runs a recovery mission to retrieve Pokemon at Control Point Alpha.

    EMOM 10:

    Group A:
    X5 – X10 KB Right Arm Rack Left Lunge
    X5 – X10 KB Left Arm Rack Right Lunge
    X10 KB Triceps Presses

    Group B:
    Jump Rope (some virtual)

    Alternating groups Rinse and Repeat for full EMOM 10.

    The PAX do Supermans (cruising, stream-lined, and flaps down styles all in honor of DreamLiner, and under the choral direction of Attila) as Johnsonville runs a recovery mission to retrieve Pokemons at Control Points Bravo and Charlie.

    The 200:

    X25 Pole Smokers
    X25 KB Right Snatches
    X25 CDDs and Pole Smokers
    X25 KB Left Snatches
    X25 Pole Smokers
    X25 KB Right Swings
    X25 CDDs and Pole Smokers
    X25 KB Left Swings

    The PAX do CDDs (under the direction of White Deer) as FlipPhone runs a recovery mission to retrieve Pokemons at Control Points Delta and Echo.

    EMOM 10:

    Group A:
    X7 – X10 KB Halos Clockwise
    X10 KB Tricep Presses
    X7 – X10 KB Halo Counter-Clockwise

    Group B:
    Medicine Ball Chest Pass
    Medicine Ball Rock and Rolls

    Alternating groups Rinse and Repeat for full EMOM 10.

    The PAX do alternating planks as Attila runs the final recovery mission to retrieve Pokemon at Control Point Foxtrot.

    COT:

    Counterama and Namearama

    Announcements: GridIron continues strong at Pouncey Tract and we will ABSOLUTELY meet Saturday September 10 as we eagerly await news of the F3RVA brothers who are poised to slay the BRR!! For the non-BRRers, White Deer is picking up the Q at CM on September 8 – if you haven’t tried CM consider doing same. Borrow or buy a KB and bring it with you Thursdays 0530 at north side of Godwin HS at the bus loop. But beware, WhiteDeer is a killer.

    YHC closed us with prayer of thanksgiving and expression and gratitude and supplication for unspoken needs.

    Moleskin:

    Great to have Seymour join us this am – late sleepers to the DogPile are one of our specialties. Especially those who bring relentless pugilist-style rope skipping skills and who scoffed at Sully’s Medicine Ball Rock and Roll numbers. Well done, strong strong showing, and terrific fellowship with you this morning.

    Speaking of strong showings, DreamLiner did F3SC-Charleston proud this morning. Once the PAX recovered from their envy of a guy with a really cool car, we managed to observe the seemingly effortless assault by DreamLiner on this morning prescription. Gentlemen – this double hatee can bring it and he is all in concerning F3 Tidewater/Hampton Roads. Much of the Coffeeteria involved not so subtle undertakings by Johnsonville to test DreamLiner’s ride – speculation is rampant that J’ville is putting a spoiler on his late model Camry.

    NightCrawler posted for his sophomore GridIron and we are grateful to have him and inspired by his output. I looked at WhiteDeer’s BB from last week’s GridIron and a lesser man would have bailed out for a second showing. Not NightCrawler, though, who clearly was comfortable with the 1000 ways to move a KB.

    The regulars were their regular selves, workman-like efforts, strong desire to get stronger, and even stronger desire to make the men around them better. WhiteDeer is slowly yet firmly moving into the role of MumbleChatterer-in-Chief, he misses very little, and and has enough creativity to bring levity to our foilables, all while delighting in his own state of Methuselah. The PAX noticed WhiteDeer’s reticence to be tasked to one of the Pokemon recovery missions, gladly leaving the job to the more fleet-footed PAX. FlipPhone, of course, ran and executed his mission exceedingly well, though he at first balked at the diamond-based coordinates to exfil the Pokemons at his Control Points Delta and Echo (where’s the left field foul pole?). Same with Johnsonville whose soccer-centric world view was worsened by the additional distraction of vehicular envy. But not Attila – a real baseball man who swooped in on the hot corner and delivered his Pokeman safely back to the virtual ShovelFlag, after 55 minutes of adding considerable reps to the Q’s suggested EMOM ranges.

    The aborted Pokemon plan involved actual vintage playing cards left behind by YHC’s adult children (both older than DreamLiner – ouch!). Talk at Coffeeteria about another kid convergence at GridIron involving Pokemon card seeking and other activities (with eyes off electronics and no more headstands except for Flipper) designed to challenge our kids minds, body, and spirits. Stay tuned and please feel free to step up – room for more than a single Q here.

    Genesis 1:1

  • Laps in Windsor Farms

    18 Faithful gathered at MM for a pre-BRR run (or bike).

    The THANG. Everyone mosey to the corner of Belgrade and Cambridge. Run on Cambridge and then around the oval loop back to the start. Split into groups based on pace. At random intervals, one runner in the group will do a ~1 min fartlek while the rest of the PAX will try to keep up. Keep running loops until the time is up (Most everyone did 3 loops). Mosey back to flag.

    COT

    MOLESKIN

    YHC was looking for some new routes from our AO, when he noticed that there was a nearly perfect 1.5 mi oval in Windsor Farms very close by, so he decided to give it a go. YHC reasoned that there would also be very little traffic on the oval (more on that later), so we could all focus on our running without interruption. YHC apologizes for forgetting to include the mileage to/from the oval in my calculations, so the run was a bit long.

    YHC, Marv and Copernicus ran together and averaged about 2 fartleks per lap, which was about all we could handle. YHC and Marv are all elbows and knees during the fast paced sections, but Copernicus doesn’t even look like he is running fast when he’s doing a sub 7 pace–the guy can glide!
    Consensus was that this was a tough workout. Honeydo mentioned that the 1.5 mi lap had magically grown in distance with each successive circuit. Kind of like the 3rd or 4th leg of the BRR!

    As expected there was almost no traffic, with only one car spotted during the circuit. Who knew that said driver would be looking for a fight! As the vehicle approached YHC, Marv, and Copernicus, we all slowed down and moved to the side of the street to let him pass. Unfortunately, the driver was not very happy about meeting runners on the road, and slowed down to engage with us. Marv eventually told the driver to move on. At this point he went from mad to furious, and stepped on the gas, screeching the tires. Seriously! Eventually he moved on, but not before more insults. It’s sad when conscientiousness is met with rage.

    Great running by the PAX today. I always appreciate the fellowship and good attitudes we bring to each workout.

  • Pre-Blast for Tomato Run

    Due to the swelling ranks at DaVille, and the fact that several of our group already run together regularly, we are implementing a run from same meeting place as DaVille workouts (Atlee High School).  This run will be every Monday, 5:30 to 6:15 a.m.  There will be a few distance options available to make it friendly to those that are just starting out running to those that win 5K’s.

    Most routes should be on relatively traffic free streets, but headlamps and reflective safety devices are still recommended.  See you in the Gloom!

     

    Tomato Run

    • Atlee H.S. 9414 Atlee Station Rd, Mechanicsville, VA 23116
    • Mondays 5:30 – 6:15 a.m.
    • Effective immediately

     

  • #SOT Bellies Up to a Ciabatta Buffet

    Six of the faithful posted on dark Wednesday morning at #SOT. Johnsonville planted a SF and took the Q. This is how it went down, more or less:

    30x SSH (starting very very slow and increasing in cadence to very very fast)
    12x Scap Merkins
    25x imperial walkers
    25x don quiotes

    Native American run around bus loop

    Ciabatta #1 — squats on bus loop
    Ciabatta #2 — donkey kicks against brick wall
    Ciabatta #3 — box cutters on basketball court
    Ciabatta #4 — plank walks along lanes on basketball courts

    Mosey around to newish main entrance (at rear of school)
    Ciabatta #5 — box jumps on front steps (or wall around steps in some cases)
    Ciabatta #6 — bear crawl / crawl-bear

    Mosey back to SF. COT (YHC with prayer)

    I apologize for the late back blast. It has been a busy few days …

    Since LugNut brought a run-centric SOT last week, I thought I would take this one to ground. I hope the PAX got its money’s worth. There was not much mumble chatter. The bear crawls fell at the very end of the workout — about the time we usually finish things off with Mary. I think people expected Mary there, which brought on deep gloom. In fact, we could not hear the start of the 2nd round of Ciabattas over the grunting and heavy breathing.

    I really enjoy seeing the southside crowd on Wednesdays. Keep up the good work. Jville

  • Return of Fall Weather

    10 strong and eager runners posted on a glorious Wednesday afternoon for a few hills.

    The Thang:

    Hillcrest loop…Charmian extension – choose the number of loops

    NMM:

    Only two weeks left until the BRR, one more Wednesday hill run. Pax all seem to be ready to roll. Weather is starting to help us on the training front. It was 85 degrees and low humidity for the run, and it was nice to finish a run without looking like I had taken a swim in the river. Swirly has so much energy around the BRR, that I am afraid he might start running towards Asheville starting Saturday.

    Bleeder posted for the pre-run hoping to get a look at TYA’s new toy (the toy was not on site, but Bleeder did manage to crash the toy within 2 minutes of operating it, this morning). One of Bleeder’s best friends stopped by during his bike training on Hillcrest. Bleeder has been trying to get this guy out to F3 for 2 years now. Now that he met a few of us and saw what we had to offer, I am not sure if he is more or less likely to post.

    The PAX headed to ET’s post workout. Issues continue with the service and the services at the bar. The normal non-existent staff was not there, plus the beer tap was out of commission. This did not stop the F3 crew. The crew just bought some bottled beer onsite and poured a few on the patio outside. Lab Rat continues to be a regular on Wednesday night. No, he doesn’t run on Wednesday’s, he just posts for the post race activities. I am a little worried that he might miss the running portion of the BRR and just show up at the post race house for the party. Only time will tell.

    A couple of classic highlights at Ellwoods. 1) Saab who was trying to track down Aisle 5 in the store, turned the corner at Ellwoods and yelled “Aisle 5″….lots of confused looks from the patrons and a bit of self consciousness from Saab 2) The naming of the new Monday morning run at Atlee (first non official run was this Monday). Lab Rat threw out the text stream he and Abacus were having, then suggested some pretty lame alternatives. He redeemed himself at the end coming up with “Tomato run” since its in Hanover…. 3) Aisle 5 drinking some Cabernet with the the rest of the boys chugging beers. YHC does not understand why he finds this so funny, but I do.

    TYA Out

    Next Wednesdays run followed by some food and beers at my house with a special showing of the Barkley’s Marathons

  • The Boys of Fall

    21 Gridiron Warriors posted for a two-a-day style 45MOM smashmouth beatdown.  Swirly planted the flag and EF took the snap.  Here’s how it went down.

    The THANG

    Mosey to the futbol field for warmup COP

    COP

    • SSH x DeAngelo Hall (23)
    • Russian Soldiers x Josh Norman (24)
    • Monkey Humpers x Bashaud Breeland (26)
    • Dollys x Duke Ihenacho (29)
    • Arm Circles x Kirk Cousins (8)
    • Merkins to failure – elbow plank, repeato

    Agility Drills

    • High Knees (Over and Back on 1, SET HUT!)
    • Crossovers
    • Karaokes
    • Drop Step Crossovers
    • Backpedals
    • Bearcrawl (halfway, roll, sprint)
    • Sprints

    Position Drills (5 mins each)

    • RBs (Partner Carries)
    • Linemen (Plank Rolls)
    • WRs (Pattern Tree – Hook, 10 and Out, Post, Fly)

    Bull in the Ring (F3 Style – Grassdrill Burpee Shuffle)

    Homecoming Suite

    • APDs x Matt Jones (31)
    • Pickle Pounders x Colt McCoy (16)

    Take a Lap and Mosey back to shovel flag

    MOLESKIN

    Every year around this time YHC drives by one of the local high schools and sees the team out going through the same drills YHC did about 18 years ago and boy does it take YHC back.  Those that really know YHC, know how much YHC lives for football.  YHC would do just about anything to go back, put the pads on, and go to war one more time.  There’s nothing quite like the Friday Night Lights (except maybe Saturday and Sunday for the lucky few).  The video included perfectly summarizes what football meant to YHC as a kid.  Anyone else get goosebumps watching that?

    The PAX seemed quite amused by YHC’s choice of shirts this morning.  Some debated whether YHC was heading straight for the golf course, some wondered if YHC was just planning to skip the showers and head straight to the office, while some thought YHC was just a plain weirdo.  As the beatdown unfolded, the PAX began to catch on and it made much more sense as the darkness of the gloom lifted and the workout ended.  YHC was sporting an original 1980s W&L HS coach’s polo worn by YHC’s own head coach Lee Sterner circa 1995.  YHC opted out of the old BIKE shorts.  The PAX was also baffled trying to figure out the basis for YHC’s COP counts. Prime numbers, really?  Nothing as cool as that, just your Washington Redskins starting DBs and Captain Kirk.

    As the PAX broke out into position groups it became clear that YHC better get his head back in the playbook as he totally drew a blank trying to deliver the assignment for the 4th position group  (Linebackers FWIW) and could not read his Chris Weinke in the gloom.  Perhaps YHC has a little bit of CTE.  Perhaps YHC has a little bit of CTE.  Wait, where the hell am I?

    If any of the PAX really wants to smash some heads Swirly and the kids at his park are down for a game of Smear the …..

    Men, thanks for coming out and indulging YHC.  Hopefully you all walk away today feeling like a 16 year old boy, check better man.  It was a privilege to step out front and lead once again.

    COT – 1-2-3 F3!

    ANNOUNCEMENTS

    Run next Wednesday then refreshments at TYA’s plus a screening of The Barkley Marathon

    Wear your flannel to Dogpile on Saturday as HoneyDo pays tribute to Grunge.  Sorry to have to miss though YHC is more of a Hair Band guy anyway.

    If you need access to F3 Nation and group communications text F3RVA to 97000.  Is that right Hardywood?  Charges may apply.

    Rugged Maniac on October 1 at Virginia Motorsports Park if anyone wants to join YHC.