Category: Richmond, VA

  • GridIron – “Deck of Death”

    5 grid iron strong this morning – Welcome Night Crawler from Raleigh, his job has transferred him to the Richmond area and he’s lives close to the Grid Iron so we look forward to seeing him back on Saturday mornings.

    COP: SSH, Don Quixote’s, Johnsonville Hillbillies

    Deck of Death – Decided to use new phone app RipDeck to officiate the workout. I figured a deck of cards wouldn’t work well with work gloves and the morning dew.

    200 Prom Dates (2) x face card

    200 Merkins (2) x face card

    100 Burpees (1) x face card

    200 Squats (2) x face card

    2-50-yard bear crawls (Joker)

    Additional

    25 pole smokers

    25 dips

    MOLESKIN:

    Remember Johnsonville and Flip Phone – “cards are generated at random”

    Last card generated – 13 Burpees –

    Johnsonville Comment – “One of my top 3 hardest workouts” … War Daddy White Deer – Johnsonville = 7 years ! – Still going strong…

    Night Crawler – Welcome back to F3 and the Grid Iron, hope to see you next week. Give that shoulder muscle some heat and cold. We won’t bring up the “Hurl” comment.

    As the workout concluded on Jolly Ranchers “Amen”, we noticed several Tuckahoe Tomahawks dads unloading their sons football gear and they were looking in our direction so we took the opportunity to welcome and invite several men to next week’s Gridiron. One father with a sincere response, “I’ve been looking for a push and I really need to do this, I will be here next week”.

    This connection with the dads could be HUGE…

    White Deer

  • F3 Decathlon

    15 faithful emerged from the fartsack and decided instead to attack this beautiful morning at Dogpile to get their day started off right.  After possibly the shortest mosey in Dogpile history and figuring time would be of the essence today to complete the planned decathalon, YHC dispensed with a quick disclaimer seeing no FNGs and got right into a short COP that went something like this:

    • SSH x20 IC
    • DQ x10 IC
    • IW x15 IC
    • Merkins x10 IC
    • LBC x20 IC

    In the spirit of the Olympics and after watching American Ashton Eaton successfully defend his Decathlon title this week, YHC wanted to take a shot at completing our own F3 Decathlon, it went something like this:

    1. One-mile run on the VITA trail, followed by some plank-o-rama in our usual COP location while we waited for the six;
    2. Mosey to the pull-up bars for AMRAP in 2 minutes;
    3. Touch-a-Tree x3 with 1 burpee at the first tree, 2 at the second and 3 at the third, then run back to the start and plank;
    4. Mosey to the amphitheater and spread around the top step for dips corresponding to the step number starting with 18 on the top step and working our way down to 1 on the bottom step, then bunny-hop/box jump (1 per step) back up to the top;
    5. Mosey to carillon steps for triple check consisting of (a) run up the steps, lunge across, run down, (b) people’s chair and (c) derkins.  The lunges were scrapped in the final round;
    6. Mosey to field for 40-yard sprint relay;
    7. 20-yard bear-crawl (I couldn’t resist) relay x2;
    8. 40-yard relay – back pedal 20-yards then sprint back 20-yards;
    9. Football/Frisbee Toss – 1 PAX member throws the football or Frisbee (his choice) and the PAX runs to it – first PAX member there calls the exercise then gets  to throw – which included merkins; burpees; WWII situps; LBCs; clerkins and crab-walk (forward and back); and finally
    10. Native American Run back to the shovelflag

    We finished with a couple minutes of Mary, including APDs, Freddie Mercuries, Dolly (with 60-second hold of 6 inches), Flutter kicks (all IC) and then 10 merkins OYO to finish.

    Announcements – per Phonics, the F3 team is the 4th largest for the Reesestrong 5K.  Lets move up the leaderboard gentlemen.  All those interested in a pre-race workout at Dogpile to warm-up, there will be some clown cars heading to DaVille from Dogpile.

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

    NMM:

    Great work today guys.  No 10-counts because we had to keep moving, but all PAX members kept the intensity high throughout and dominated the decathlon.  And a special thanks to Sippy Cup for setting YHC straight (total brain-fart or lack of oxygen) so that we could correctly number off into 5 teams of 3 for the triple checks and relays.

    Today was a special day for YHC to step out front and lead for the first time at Dogpile.  As I mentioned in the prayer, today would have been my father’s 79th birthday.  We lost him a few years ago to pancreatic cancer and it of course hasn’t been the same since.  But, the ability to participate with, and occasionally lead, such a fine group of men and having such a great group of men to lean on and push forward with is going a long way to filling that void, and for that I truly appreciate each and every one of you and thank you for inspiring me, leading me, pushing me and letting me do the same for you.  It’s an honor.

    Enjoy the rest of your weekend and I’ll see you in the gloom… Gumbo

  • Back to the original

    13 warriors posted for a morning run and bike workout at Mary Mumford. Weather was mid 70’s and sunny, 60% humidity. Much better weather than we have been experiencing.

    The Thang

    Right on Grove avenue, 4 milers turn at Malvern, 5 milers at Roseneath, and 6 milers at the Boulevard. Take Grove all the way to Three Chopt, turn around and head back to the shovel flag.

    NMM

    The route we did this morning was our original running route, that we did for the first 30 or so RAMM runs. The run is well know and well liked by the PAX (Marv did compliment my creativity on the route). It was good to be back on Grove and know all the ups and downs as well as the milestones for mileage. Always nice to rekindle a old familiar route.

    Marv, Sippy and Saab were leading the PAX today as usual. They all make running look so easy and fun. Fudd, Swirly, Lab Rat, Trophy (Kotters), Circle K, Aisle 5 and TYA were in the group that took the five mile option. Lugnut ran to Roseneath (the 5 mile turn) and turned back somewhere on Grove (I think). One of the things I love about the Libbie loop is that you get to see all the PAX along the way. It always nice to get (and give) a little encouragement to the PAX members.

    I missed all the mumble chatter post run, so chime in with any relevant details.

    TYA Out.

  • 70 and Sunny – Not Really

    A bunch of folks posted for a Wednesday evening hill run, 10 runners, one BEERFO, and a couple of folks for the second F at YHC’s house.

    The Thang

    6 or so loops on hillcrest, discretionary run up Chairman as desired.

    NMM

    The weather was rough. At the start it was 97 and 85% humidity. To compensate for the weather, the PAX had a cooler full of waters at the top of the hill. Everyone hydrated, but it was still a struggle.

    The front of the PAX was rolling yesterday with Rosie, Hardywood, Marv and Sippy laying down some impressive laps. They took on the Chairman hill on at least 3 of there spins around the neighborhood. Swirly, despite his promises to himself to take it easy, cranked around the route with Fudd for four or so laps. Aisle 5 is a complete beast, when he came back to the top of the hill for the 5th time and saw everyone had finished, he simply kept rolling around the block, because he was committed to six laps. Circle K had a good pace going around, but found it hard to leave a late arriving Lab Rat alone at the top.

    Second F followed at YHC’s house. We had plenty of beer and conversation. A long talk about the BRR ensued. Marc is still composing another 50 or so questions about the logistics of the BRR. M TYA, TSB and Herbie (my 2.0’s) joined in on the second F outside for a bit. The weather broke up the party prematurely, but fun seemed to be had by all.

    I would like to claim that this run was my worst ever athletic performance, but alas, I can remember a few that would rank lower. I started off strong on the first two laps, getting warmed up and into a groove. I still had a few of the PAX in front of me in sight and was keeping up pretty well. I stopped to hydrate on the third lap and poured some cold water over my head. That is where things began to fall apart. I made it around on the third lap OK, from pure stubbornness, but on the fourth and fifth I struggled severely. I ended up walking about half the back side of the hill on each lap. One of the things I pride myself on is that I never give up. I am always willing to work through anything…walking the hills crushed me. I know it is not a lack of effort on my part, I have been doing these hills for the past three months and have never had to walk before. My body or my will simply didn’t have the energy yesterday. Triumph never comes without failure, I am hopeful that since I experienced yesterday’s failure, I will soon find the triumph. I will have to wait an see

    TYA out…21 days til the BRR

  • Are my eye’s are playing tricks on me?

    Five strong mosey into the gloom

    The Thang
    Mosey to grass next to the entrance
    COP
    20x SSH
    20x Hillbillies w. Jville hops
    20x LBC
    20x something else
    Mosey .6 miles to the football field at CHHS

    Bleacher Run
    6 sets of stairs running along the home team bleachers
    Rinse and repeat 3 times

    Sprints
    Go to the 100M line on the track
    Sprints at 85% for 100M, mosey back
    Rinse and repeat 4x
    Mosey .6 miles back to SCMS

    6 Minutes of Mary-Dealer’s Choice
    LBC, Crunchy Frogs, American Hammer, Crab Cakes, single leg flutter/dollie, LBC
    COT

    Moleskin
    YHC, aka co-War Daddy, wanted to get some running and speed work into today’s Q. Ever heard the phrase “be careful what you ask for, you just might get it”, YHC got it.

    If someone wanted to test their speed training results YHC recommends not compare oneself to Rosie, Mini Me, Johnsonville, or Bobber. On the other hand if you are looking for inspiration and motivation YHC cannot think of a better Pax to share the gloom.

    The bleacher run provided an additional level of difficulty running down the stairs. Evidently the lines in the stairs, along with a slightly different color, along with darkness, create an illusion of where to plant your foot. You had to be there to understand.

    Great to have Mini Me visit SOT again, while doing the COP the pax was flagging down cars to pull into SOT. Low and behold a silver car slowed and pulled into the lot. The pax was a little surprised that our efforts had actually worked!

    Bobber is incredibly close to his VQ. Can’t wait for that day.

    Great work men!

  • Polar Bears – Again !

    20 strong attacked the workout this morning and this is how it went down..

    Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s

    Polar bears: Polar bear (which is a bear crawl every 5 steps 1  merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times !

    Track : Run track to the bars – 20 WW11 situps – continue running track to the dips bars – 20 dips. REPEAT 4 Times!

    Ring Of Fire : 10 merkins while holding plank.

    It was a nice cool morning compared to what we have had lately … As usual the pax rolled in right on time to begin the workout. The Polar Bears (first introduced by Hardywood @ Battuea ) were a big hit this morning YHC heard nothing but positive mumble chatter throughout that whole exercise 🙂 it was all smiles this morning 🙂 The PB’s certainly got are blood pumping and arms and shoulders smoked.. Good bit of ab work mixed in with the PB’s was a crowd please er as well …. Toga, Hardywood, Flipper showed that they each had experience with the Polar Bears as they rolled through them – it was great work by all of the pax – finishing strong – that whole exercise was no joke…

    We mixed in a little run after all that crawling around much to the pax delight … Everyone ran the loop 4 times and cranked out the WW11’s and dips except for Saab who did 5 (overachiever )… Atta baby Saab – love it! No 10 counts or breaks for the pax this morning – a typical Swirly Q…

    Excellent job by everyone – as always it’s a pleasure to lead this fine group of men and it was a great way to start the day. Go out there and continue to give it your best today  fella’s !

    Announcements :  Ramm – RammGears tomorrow  – Dogpile, Gridiron on Saturday, Trail Run Sunday.

    Thanks to Gumbo for taking us out this morning – very well said brother!

    See y’all in the gloom…

    Swirly/Corporate

  • Luna Plena Redux

    A low cloud cover enshrouded the full moon, but a gentle breeze greeted the 5 Faithful. Suddenly the breeze stopped and the humidity embraced us, so we knew it was time to get to the following:

    Thang:

    1st Quarter – 10 Minute EMOM:

    Odd Minutes:
    X7+ KB American Swings
    X7+ KB Squat and High Pulls
    X7+ KB Squat and Presses

    Even Minutes:
    X7+ KB Right Arm Rack Left Lunge
    X7+ KB Left Arm Rack Right Lunge
    X7+ KB Triceps Presses

    Suitcase Carry

    2d and 3d Quarters – The 300:

    X25 Pole Smokers
    X25 KB Right Snatches
    X25 Merkins
    X25 KB Left Snatches
    X25 APDs
    X25 KB Right Swings
    X25 CDDs
    X25 KB Left Swings
    X25 Pole Smokers
    X25 KB Right Clean and Presses
    X25 Merkins
    X25 KB Left Clean and Presses

    4th Quarter – 10 Minute EMOM:

    Odd Minutes:
    X7+ KB Seated Halos Clockwise
    X7+ KB Seated Tricep Presses
    X7+ KB Seated Halo Counter-Clockwise

    Even Minutes:
    X7+ KB Pull overs
    X6+ KB WWII Sit-ups
    X5+ KB Seated Presses

    COT:

    Counterama and Namearama

    Announcements: new F3 RVA signup via text was explained — thanks to HardyWood, Wilson, and DK (others) for this new option.

    J’Ville closed us with prayer of thanksgiving; continued prayer for Toga’s father and family.

    Moleskin:

    Full moon today so the Luna Plena was repeated with some minor modifications. Same result – all business and quick pace with lots of reps (minimum x500 KB reps plus x150 body weight reps).

    Glad to Flip Phone out for his first Circus Maximus posting – solid showing.

    White Deer and Chum Bucket set the pace in the 300. J’Ville and Attila were strong and are getting stronger. Discussions regarding weight increases. Nice work by all.

    A great start to the day with the PAX looking forward to a White Deer ground and pound Q at the GridIron.

  • Trailer Sighting, Where is the Tractor Tire?

    11 faithful RVA PAX showed at WDOG AO in the humidity to tackle the gloom and this is what took place:

    Mosey to paved area in front of Carillon for short COP.  (YHC had a lot planned this morning)

    Front Arms Circle (x10small,x5 big), Invisible Jump Rope x19, Back Arm Circles (x10small, x5 big)

    Mosey to Carillon steps.  Bunny Hop up one side of steps, Lunge across top, down other side, x40 Squats.  Repeato x3.

    Mosey to beginning of Carillon field.  Sprint to other side of field and plank on hill.

    PAX lines up across width of field.  2 PAX carry Circle K’s tractor tire approximately 100 yards and back.  Rest of PAX performs 5 burpees and runs the 100 yards and back.  Halfway way through PAX carrying tire, audible froms burpees to LBCs x25.  Repeato until all PAX have carried tire.

    PAX splits into two groups approxiamtely 30 yards apart facing each other.  First PAX flips tractor tire to corresponding person in other PAX line.  That member then flips it to other side.  Repeato until all PAX have flipped tire.

    Mosey to side of Carillon field for 11s.  Run to other side of field, perform 10 pole smokers, run back to perform 1 merkin.  Repeato until 1 pole smoker and 10 merkins.

    Mosey short distance to tractor tire for Tractor Tire Ring of Fire.  PAX begins in plank position and one PAX does ten merkins, next PAX performs ten merkins until all PAX around Ring of Fire has performed ten merkins.

    Sprint back to side other side of Carillon field and plank on hill.  5 merkins OYO.

    Mosey back to virtual shovel flag taking a route that included a journey through the steps of the amphitheater.

    2 minutes of Mary.  Exercises performed, LBCs (Wedding Singer), Right and Left Cross Leg Lifts (Swirly)

    COT. YHC took us out with prayer.  Forgot the Number and Name-arama, but thanks to Wedding Singer, we got it in after the prayer.

    YHC signed up to Q at WDOG a few weeks ago, with a plan for the PAX to conquer the CrossFit workout “The Murph”.  Well the next day at WDOG Toga crushed us with “The Murph”.  So, rather than duplicate, I brought the Tractor Tire for the beatdown this morning.  The PAX members that recognize my trailer knew what was in store as they arrived and walked up saying, “Circle K has the trailer,  the tractor tire has be on the grounds somewhere.”  Everybody attacked the beatdown with vigor this morning as YHC wanted to get right down to business with a short COP warmup.  As we were bunny hopping up the steps, TYA says “Alright Circle K, where is the tire?”  Not to disappoint, we were soon re-acquainted with the workout tool and several of the PAX mentioned, (including YHC), did not remember how heavy that damn thing is when you carry it 100 yards and back.  YHC thinks that after the tire carry, the PAX was mad at the tire as each PAX member flipped the tire the 30 yards at a pace that was blistering.  A little more mumble chatter was heard during the 11s.  YHC wanted to incorporate a lot of interval training into today’s beatdown with the BRR right around the corner.  Mission accomplished as the PAX did a lot of running in a relative small space that consisted of about half of the Carillon field.  NOTE:The last sprint back across the field almost did YHC in for the day.

    SPECIAL NOTE:  As YHC drove back to the front of the Carillon to retrieve the tire, the entire group of Pay-to-Workout Group was at that end of the field.  YHC waded through the sea of blue shirts to roll the tire back to the trailer.  It was great knowing the F3 RVA PAX had already completed a better workout at a much better price, with a great group of guys.

    Great work today gents and thanks for letting me lead.

    Circle K

     

  • One Sweaty Double Digit Midget

    14 faithful posted at 0530 in 72 degrees and low humidity.  Delivered disclaimer before moseying to the fields.

    1st workout consisted of 4 cycles with 8 circuits.  Each circuit being 45 seconds with 10 seconds rest.

    Circuits – Burpee Tuck Jumps, Merkins w/ alternating hand positions (1 hand fwd w/1 back and switch), High Knees, V Holds, Merkins w/ front punch, Elbow Plank, Spider Man Plank, Leg Raises over cone.

    For fear of pulling an Elvis, DK posted shortly after the beginning of the first circuit.  Early on there was healthy chatter amongst the PAX.  Who would have thought vinegar was a great nutritional supplement for poultry?  There were a few whirley birds towards the end with one PAX member even being transported back to a middle school dance as he attempted a moonwalk to Welcome to the Jungle?  The cloak of darkness will fortunately conceal his identity.

    Mosey to the goal line for the last circuit.

    8 burpees over partner in plank.  Then switch

    16 elbow up merkins with partner doing flutter kicks.  Then switch

    20 plank jacks with partner doing flutter kicks.  Then switch

    5 level suicide ladder for the finish.

    This was cardio heavy and a strong showing by the PAX.  For his second time, Peaches did well and muscled through.  After his sprint performance, Rosie could possibly be renamed Gazelle.

    Announcements – Check with Hardywood for details on the next happy hour.  Per DK, Bring Water!  Say a little prayer for Viral’s sister in law and soon to be newborn child.

  • Station 2 Station

    18 men took various modes of transportation this morning, but all arrived at the Shovelflag for DaVille.  Lab Rat took the Q, and we all embraced The Gloom that has been creeping it’s way back in to our workouts.  With Opus’ green light to guide our way, here is what got done:

    COP (all IC)

    • SSH X25
    • Ball Dippers X20
    • Arm Circles X10 little, X5 big, Reverso
    • Full Release Merkins X15
    • Dying Cockroach X20

    THANG

    • Stations:  Break up in to 5 small groups.  Each group starts at given station and performs exercises appropriate for that station as they see fit until runner group relieves them, then group moves on to next station.  Rinse and repeat until Q says stop.
      • Merkinville:  Exercises included merkins of various types, muscle ups, dips
      • Pull up bars:  pull ups, chin ups, hang-theres
      • Legsington (get it?):  step ups, jump ups, donkey kicks, lunges
      • The interstate:  Big-ass tire flips
      • Runners:  from station to station around track
    • Human Steeplechase:  Two groups, first man planks heading across field.  Second man jumps over first then planks.  Leap frog to the end of grass.  Repeato, only going under instead of over second time across.

    NMS

    The Gloom has definitely taken hold of the workouts lately, which the Q was ill-prepared for.  He took an odd route across the back of the schools, introducing the pax to various dangers which included (but were not limited to) hidden farm equipment, trailer tongues, and a ditch full of pirhanas (maybe)!  Luckily, Opus brought a green light.  YHC doesnt know how much it helped visibility, but he did enjoy saying “red light, green light” whenever in the presence of said light.  (Shiny objects on strings will also have the same effect.)  Also, Grabber brought a flashlight, which for some reason remained in his pocket and had bells on it.

    YHC was thinking about what to do this morning, and how to incorporate 2 things that had been under-utilized lately at DaVille:  the tires and pull ups.  The plan was to break up the large pax into smaller groups so that there werent huge lines of guys standing around waiting to do something.  From YHC’s perspective, it seemed to go really well, as Lab Rat got to chat with Weiner a bit, a pax member he did not know.  Hopefully the other groups had similar 2nd F opportunities.

    The infield was recently cut, and LabRat just could not resist the temptation of rolling around in the prettty grass just once, even though it would mean no Mary and we would run a couple minutes over.  Had to be done.  He was immediately rewarded by being the sucker that planked in the puddle, and having half the pax stomp water in his face.  He thinks it was on purpose.

    Also, since YHC has built up a reputation as a talker, he would like to give honorable mention to Phonics, who is becoming quite the social butterfly himself.  Big difference though, is Phonics is just a much nicer guy than YHC, and the pax has not heard him sing in the middle of a workout (yet).  Well done, Phonics!

    YHC hopes that everyone enjoyed themselves this morning, and he thanks the pax for coming out and supporting “Play Time with Lab Rat”, because he had a ball this morning….sore legs and all.   It’s a pleasure to have the opportunity to lead such a fine group of men.

     

    Announcements

    • BRR informational session tomorrow night….last ditch effort to put one more butt in a van seat.  Any takers?
    • Reesestrong 5K has an F3 team!  Sign up here:  https://runsignup.com/RaceGroups/4045
    • Offshore is organizing an F3 team for a bike ride on September 24th benefiting the American Diabetes Association http://main.diabetes.org/site/TR?team_id=728706&fr_id=11465&pg=team.  MOffshore has been type I for 30+ years, and mother of Offshore has been type II for 10+ years.
    • Initial planning in the works for 2 more Mechanicsville workouts, and we will need more Q’s.  If you are thinking about stepping out of your comfort zone and into a leadership role, please see one of the regular Q’s and we will be happy to help you get your feet wet.  It really is something anybody can do.  Heck, even Lab Rat does it.

    Lab Rat out.