Category: Richmond, VA

  • A Polar Bear, A Hurricane, and A Hutton, oh my

    6 Warriors climbed out of their fartsack this morning to take part in another edition of Green Acres.

    This is how it went down:

    Mosey down pole green park ln and up the hill to the playground area

    COP (all IC)

    • Invisible Jump Rope
    • DQ (Swirly Style)
    • American Hammers
    • Annie’s (Planking Arm Circles)
    • LBC’s

    THANG

    Pull Up Special

    Partner up; with your partner complete the following sets:

    • 25 Burp-Ups
      • (Al Gore hands to the front)
    • 25 Pull-Ups
      • (Al Gore hands to the back)
    • 25 Burp-Ups
      • (Touchdown Al Gore)

    Mosey back down the hill to the entrance of the bus loop

    Polar Bear 4 Corners 

    Polar Bear up bus loop hill then run to the 1st corner of the loop complete 25 squats, run to the 2nd corner complete 25 Merkins, run to the 3rd corner complete 25 Heels to Haven, run to the 4th corner complete 25 LBC’s. Finally polar bear back down the bus loop hill. Plank and wait for the 6.

    Mosey over to Polar Green Dr

    4×4’s

    Partner up; First partner runs to the end of the road while 2nd partner complete reps of 4×4’s (Burpee to plank position, 4 Merkins, 4 (2 count) Mtn Climbers, back up). Rinse and Repeat until each partner completes 2 sets

    Mosey back to Polar Green Park Ln

    Burpee Mile

    As a PAX run a mile and stop at every 1/4 mile to complete 12 burpees. Audible due to time only completed 3/4 of a mile and a total of 24 burpees.

    Mosey back to the SF for Numberama, Namerama, YHC took us out. 

    MOLESKIN

    It was great to Q once again at Green Acres. YHC wanted to try out some new exercises that he had planned for previous Q’s and wasn’t able to get to. Also since YHC farsacked yesterday, some extra punishment was needed.

    The PAX did a great job of staying together and pushing one another. Hurricane mentioned he still has a lot of work to do in order to keep up. YHC disagrees since he saw him near the front most of the time.

    Definitely could tell Emoji was back with all the off the wall counting during the COP.

    Although no one is participant in this month’s challenge, YHC included polar bears anyways.

    Great to have EF Hutton joins us this morning. Mark that AO off your list. Hope to see you soon at MANNDate!

    Also welcome back Alien and Slimer. Glad to see you guys making Green Acres a regular thing every week.

    ANNOUNCEMENTS

    • First Thursdays tonight at Atlee HS @ 6pm
    • Toga’s last Dogpile this Saturday
    • HDHH at The Answer @ 6pm Wednesday next week

     

    SPIT ON THAT!! 

     

  • The Toughest Lindsay?

    A strong PAX of five emerged from the gloom for a KB beatdown that went something like this:

    The THANG:

    COP IC: Hammer Dance x20, Don Quixote x10, Hillbillies x20, Rosalita x20, MC American Hammer x20, Back Lift x10

    Mosey to basketball court.  25 KB swings and 5 burpees OYO.   Rinse and repeat 4x.

    Mosey to grass in front of front parking lot for Lindsays: Merkin Rows and WW II Situp Presses.  Take a lap around the front parking lot in between sets.   Mosey back to VSF for COT.

    NMM:  YHC recalled a Gumbo Q that was particularly hard, and wanted to see how he did with Qdrenalyne.  The called Lindsay would be tough without a KB.  The PAX confirmed that it was no joke, but pushed through and crushed it.  No shortcuts were possible on the laps between Lindsay sets because the front parking lot is torn up, and there is a Porta-John that needs servicing.

    Announcements:

    Now – New F3 RVA website is live (F3RVA.org).

    Today – Ultimate Frisbee at Atlee High School followed by a COTU visit – Ms and 2.0s welcomed – check website(s) for earlier Preblast.

    July 8th – Toga’s Dogpile swan song.

    July 12th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

    August 7th – Charity golf tournament in Stafford – see Upchuck for details.

    September 16th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.

  • Be SUPER today!

    Five New Market warriors showed up to a sunny & 70 gloom in a clown car and a Toyota Pick up…………….wait is that Carmen’s truck……….no, it’s been well past two minutes into the COP. Plus we thought his truck was green. Oh well. Its a new market workout………….maybe we should have stayed in the neighborhood! ANOTHER car is rolling in, blue Toyota. Nope, likely a summer school teacher. 🙁 Onward the 5 went. Then BOOM Off Shore appears over the hill in the dew & mist of the gloom with the shoes lighting the way (think of a dramatic movie entrance). Yeah we are at SIX. YHC is all good (yes – still have that issue). Then moments later Carmen appeared. Wait, what was he doing in the truck he obviously bought (cause his other one is green)? We might never know. Back at odd numbers (7).

    YHC was looking at the Q sheet last night as we were EH’ing Doogie and noticed no Q was assigned. I snatched it up. The celebration was strong, fireworks masterfully crafted by Tatu, Marmaduke & Honeymoon and the “col beer” was flowing. Upon arriving home YHC realized I had signed up and did not even think of a workout. I had an FNG coming. It had to be good! So, I decided to repeat the Charlotte Q. It smoked them so, I thought the New Market crew would crush it!

    They absolutely did. We even ALMOST got Merlot from the FNG. I am so proud to have led this outstanding group of men today! I was working on a meeting agenda this am, saw the attached video and Hardywood just kept saying in my head BE SUPER! Had to share the video!

    Here is what we did in an order something like this!

    COP – SSH, Don Quiote, Crabcake, Merkin, Imperial Walker

    Triple check – Donkey Kicks, Monkey Humpers & Run around bus loop

    Hate Hill AND Love Hill – Broad Jump Burpees, Lunges & Polar Bears

    We had a few moments of Mary and a Ring of Fire!

  • ummmm…..where is everybody?

    4….wait, no 5 pax members that obviously had nothing better to do the previous night showed up for WDog, which had everybody scratching their heads wondering if there was a party in which we were not invited to that raged on to the wee hours.  We were there to get in a workout though, so onward we pushed:

    Warmup mile:  Pax stays together for a jog around the lake and back to the first circle.

    COP:  In cadence, SSH, DQ, IW, arm circles

    THANG:

    • Work Release Dora- Break up into pairs, one team member runs circumference of amphitheater while other performs exercises to 100.  The exercises were:  1 merkin, 2 V-ups, 3 squats.  While running, pax had the option of picking up trash.  Each item of trash accounted for 1 Dora.  All pax members took this option.
    • 2 minutes of Mary- hold 6 inches routine, including hold 6, hold 90, hold 6 wide legs.

    NMS

    OK, I guess Circle K dropped the hammer yesterday morning, because NOBODY showed up!  I’m sure we would have to go deep into the files to find the last time WDog was even single digits, much less 5!  No matter, Lab Rat had a plan to implement that was not affected by the relatively small pax size.  I did feel guilty when Bootleg came running in with Sippy Cup looking a little rough around the seams and I informed him we were doing a warmup mile.  We modified the run a bit to keep the hills out for his well being.

    Lab Rat talked everybody thru the run (shocker, I know) telling tales about the family’s grand adventure to SNP yesterday.  Waterfalls, raspberries and snakes…oh my!  Sippy’s form has not suffered thru his rehab…he still runs effortlessly, even though he says he feels it the next day.  Bootleg powered thru a real stinker of a morning today…the humidity really takes a toll.  Hang in there, brother!  Pay your toll thru the summer and you will be crushing it in the fall!  Bleeder is just a huge success story on the running.  Truly remarkable that he is able to run at all, much less putting in 5-6 workouts and runs a week.  Perseverance at it’s finest!  Flipper got his own warmup lap in, probably pushing a little over the one planned warmup mile.  Bleeder tried to count as loud as possible for his benefit, only to wake up a park resident that was camped out in the amphitheater.  He eventually found us during Dora and jumped right in.

    In case the reader was wondering, “Work Release Dora” was a smashing success!  Everybody left a sweaty mess and the amphitheater looked great.

    I hope everybody had a great long weekend and got some good family quality time in.  Big happenings this week revolve around DaVille, as we are playing Ultimate (frisbee) tomorrow at 6pm at Atlee High School (DaVille AO), followed by beers at COTU.  Also, Reesestrong registration is now open and Phonics has created the F3RVA team:  https://runsignup.com/RaceGroups/4045/Groups/386047 .

    One last note:  Thoughts and Prayers go out to Circle K’s father, who has been moved to Hospice as his health continues to decline.  Circle K, you know where to lean, brother.  We got your six.

     

    Lab Rat apologizes…

  • For Whom The Kettlebell Tolls

    No man is an island,
    Entire of itself.
    Each is a piece of the continent,
    A part of the main.
    If a clod be washed away by the sea,
    Europe is the less.
    As well as if a promontory were.
    As well as if a manor of thine own
    Or of thine friend’s were.
    Each man’s death diminishes me,
    For I am involved in mankind.
    Therefore, send not to know
    For whom the (kettle)bell tolls,
    It tolls for thee. — John Donne

    5 Burly men braved the fierce humidity and themselves this morning.  None were lost.

    COP —
    helicopters
    don quixotes
    arm circles
    chinooks
    sumo squats
    SSH
    ATM’s
    KB Overhead Warmup
    KB slingshot
    KB Bottoms Up Clean

    Elevens —
    Single Leg Dead lift, run to the other side, burpees

    Long Mosey to track for 4 corners
    #1 — boat canoes
    #2 — Goblet Squats (1 minute) — side lunge to next corner
    #3 — High Pulls
    #4 — More Boat Canoes!

    Numbers, Names, etc.

    Moleskin —
    “No man is an island”.
    Let that sink in a little — what does that mean in your life?
    YHC has seen how that plays out in the F3 world — guys helping other guys pull through physical challenges, racing back to pick up the 6 to let him know that he is not on his own, lifting a brother up in prayer when cancer has crept into a loved one’s life.

    How does this play out in our daily life?  Will we be at the ready whenever some situation calls for something extraordinary from us?  Are we ready to sacrifice our time, our resources for someone we might  not even know? Are we willing to stick our necks out, lay it on the line, damn the torpedos and full speed ahead for people in this world that need a spark of light, a glimmer of hope?  It all starts when we turn away from the usual, the expected, the everyday and towards the unique, the unexpected, the original.  Every one of us has what it takes to be that change in someone else’s life.  Be there.  Keep your antenna up and your phone down.  Look around.  Act boldly.  Be that guy today!

    Thanks for letting YHC get a little deep!
    Blessings,
    Opus

  • F3RVA July 4 Convergence

    A PAX of 33 awoke to humid conditions on July 4, 2017 to celebrate the USA’s BDAY with a beatdown that went like this:

    Mosey to second circle for COP.  Exercises were all IC and included Invisible Jumprope x 7, Don Quoite x 4, SSH x 17, and LBCs x 76 (7-4-1776)

    Mosey to entrance on Dogwood Dell for 4 Burpees at each light pole all the way to Police Memorial statue.

    Mosey to VITA track for 25 merkins and 25 squats every other piece of equipment all the way back to the flag.

    Mosey across the parking lot past dog park and down the hill across from the Pump House parking lot for Bernie Sanders.  Partner up with PAX member and one partner runs backwards up hill while the other partner completes exercise.  Exercises included Merkins x 100, WWII situps x 200, Squats x 300.

    Mosey to down the street to Pipe line trail, up to Rusty Cage for 3 sets of Pullups x 5 and Jerkins x 5.

    Mosey behind amphitheater to run up hill backwards one more time and back to flag.

    Numberama, Namearama, COT.  YHC took us out with a prayer of thanks for the greatest nation in the world and prayers for our nation to come together on the USA’s BDAY.

    Moleskin : It was great to have such a large crowd on a holiday when a lot of people travel and spend time with their families.  The humidity was in full gear this morning, but it is July 4 after all, so it is supposed to be humid.  After warming up by running around the VITA track, the Bernie Sanders definitely got the sweat rolling this morning.  For those signed up for the BRR, YHC incorporated some hill work into the beatdown.  If you are not signed up for the BRR, your welcome.  The PAX really pushed through a hot morning and crushed the hourlong beatdown.  ETs afterwards was a laugh fest as usual. Thanks for allowing me to lead.

    As we gather with our families for cookouts and fireworks this evening, remember that many people have sacrificed or are sacrificing so that we can enjoy the FREEDOM of the USA.  To all of them, F3RVA says THANK YOU.

    Circle K

  • Morning for acronyms

    A PAX of two met for this morning’s Punisher.

    The Thang:

    Mosey to the grassy area at the corner of Laburnum and Hermitage for COP with:

    Imaginary Jumpropes x 20, Hillbillies x 20, Don Quixotes x 20, Helicopters x 20, Crab Cakes x 10, and Arm Circles x 15 (10 small and 5 big – forward then reverse)

    Jog to the parking lot entrance for BOMBS.  Partner up – the numbers were easy this morning – with one partner starting exercises while the other ran into the parking lot to the concrete circle in front of the school and back.  Switch.  Shared exercises included 50 Burpees, 100 Overhead Claps (we performed SSHs with an overhead hand clap), 150 Merkins, 200 Big Boy Situps (we did WWII), and 250 Squats.

    Head to the outdoor pavilion, stopping on the way for an ALARM, including an arm exercise, a leg exercise, an ab exercise, and exercises beginning with an “R” and then “M”.  We completed 15 each of Carolina Dry Docks, Alternating Lunges, Flutter Kicks, Rosalitas, and Mountain Climbers.

    Arrive at the pavilion for an AMRAP involving repeated rounds of 10 Derkins, 10 Step Ups, and 15 Box Cutters covering about an 8 minute period.

    Turn and head back toward the ShovelFlag, completing one BLIMPS round on the way.  Exercises included 5 Burpees, 10 Lunges, 15 Imperial Walkers, 20 Merkins, 25 Plank Jacks, and 30 Squats.

    ShovelFlag return with COT and YHC taking us out.

    Announcements:

    Now – New F3 RVA website is live (F3RVA.org).

    July 4th – Convergence will be 0600 at Dog Pile

    July 6th – Ultimate Frisbee at Atlee High School followed by a COTU visit – Ms and 2.0s welcomed – check webite(s) for earlier Preblast.

    July 8th – Toga’s Dogpile swan song.

    July 12th – HDHH / Toga send-off at The Answer Brewpub – check website(s) for earlier Preblast

    August 7th – Charity golf tournament in Stafford – see Upchuck for details.

    September 16th – Reese Strong 5K –Signs ups will open soon. Join the F3 team.

    Moleskin:

    Humid morning with zero breeze – was 70 degrees and then some.

    Good to see Goldberg this morning.  Good catching up.

    YHC will be out of town next week – the Q slot for The Punisher remains open for July 10th – get you some.

  • West Enders own Batteau

    Three gentlemen from north of the James posted at Batteau on a brutally humid morning. Here is what went down:

    COP – SSH, Merkins, Flutterkicks, DQs, Imperial Walkers.

    Head to tennis courts- Polar bear to net, 5 Merkins then back, 5 Merkins. Repeato. Then Triple check of Elbow Planks, partner jumps over and back of planker, and run.

    Mosey to playground- 4 sets of 6 Pull-ups. Mosey around the lake- take path down and around, stopping at lampposts to do either 5 Burpees, 10 Merkins, or 15 WWII situps. Msey back up to tennis courts. 5 min mary, then back to Pull-up bars for 3 more sets of 4.

    Head down to run up full Forest Hill. 5 Burpees at top. Back to flag for more mary and 20 Merkins finish. Flipper took us out.

    NMS – It is never good on the drive over to the AO when you have to turn your wipers on and it is NOT raining. The July humidity was in full effect making it a truly gloomy morning in the gloom.

    With Swirly or Hardywood out of town, YHC began to worry he might be Solo until Flipper hauled in at 5:29. We ran around and then get Fudd in the COP.

    The small numbers let the Pax get all the pull-ups they wanted on the playground. Flipper and Fudd both crushed them. On our mosey around the lake Fudd shared what fun he had being dragged at Dogpile.

    At the end it was great to watch Flipper knock out the last Pull-up sets on his own. A true testament to getting stronger.

    Announcements – 4th July Convergence at Dogpile at 6 am.

    Silent Assassin signing off.

  • Thunder at the Creek

    After many requests YHC stepped up for his VQ. Nineteen F3 brothers headed to The Creek for a Friday morning challenge.

    Here’s what went down:

    Started off with a mosey around the church to find a spot in the parking lot for COP:

    • SSH x 25
    • Arm Circles forward 10 small/5 big, revere 10 small/5 big
    • Don Quixites x 20
    • Merkins x 10
    • LBCs x 30
    • Flutter Kicks x 20

    PAX started off with 10 burpees followed by a run to other corner of church. Perform 25 WWII sit-ups and run back to original starting point. Plank up until six finishes his lap. Repeat x3 laps.

    Short mosey to corner of parking lot to begin parking lot suicides.

    • Run 1/3 of ways across parking lot – 5 merkins, run back to starting line
    • Run 2/3 of ways across parking lot – 10 merkins, run back to starting line
    • Run to end of parking lot – 15 merkins, run back to starting line

    Repeat parking lot suicides with Jump Squats.

    Mosey over to picnic pavilion for 16’s

    • Start with 15 box (picnic bench) jumps, 1 dip. Continue counting down box jumps and up the dips. With the PAX shows signs of slowing down slightly YHC called an audible and stopped after approx. 4min.

    Ab workout in field

    • American Hammer x 20
    • Heal to Heaven x20
    • Freddie Mercury’s x10

    Mosey to flag to final 5min – “Thunderstruck” in honor of YHC 2.0 Slash. Pulled out speaker and played AC/DC Thunderstruck. PAX was in plank position for entire song and performed a Merkin every time the work Thunder was sung (approx. 33 total in the 4 min 53 sec song).

    Finished up Numerama and Name-o-rama. YHC took everyone out with prayer.

    Great workout by the PAX. I believe we set a record for the Mechanicsville AOs with six 2.0s in attendance this morning. It was a privilege to VQ to a bunch of great guys today.

    Spike

     

    Announcements:

    • Thursday evening 7/6 – Ultimate Frisbee at Atlee High School followed up with a trip to COTU for some frosty beverages. Bring Ms and 2.0s.
    • Reese Strong 5K – September 16, 2017. Signs ups will open soon. Join the F3 team.
    • No Daville AO on July 4th. Convergence at 6am at Dogpile.
    • Cheech T-shirts being ordered by Spit to remember our lost brother form Lexington SC. Order will be placed tonight by Spit. Let him know if you want to order.

  • River Run Roller Coaster

    A fearless 8 broke the warm embrace of the fartsack on this holiday eve to tackle the HUMID 70 and Sunny roads of Midlothian RVA this morning, and we got straight to work and the sweat was rolling.  Mileage varied from 4 to 4.8.  See the route below.

    Thanks to Spit, Offshore and Trophy for coming out to check out RiverRun.  Great job everyone – way to crush the hills today.

    Announcements:

    • Convergence at Dogpile tomorrow 0600
    • First Thursday at DaVille this Thursday – Ultimate Frisbee and then beers at COTU – 2.0s ad Ms welcome
    • Next Saturday at Dogpile — Farewell to Toga
    • HDHH Farewell coming up soon also — See Lockjaw
    • HR Derby at Robious Elementary (Huguenot Little League fields) Tuesday July 11

    See you in the gloom

    No more Gumbo for you!

    Route — http://onthegomap.com/?m=r&u=mi&w%5B%5D=Walking+directions+are+in+beta.++++Use+caution+%E2%80%93+This+route+may+be+missing+sidewalks+or+pedestrian+paths.&c%5B%5D=Map+data+%C2%A92017+Google&d=7826&context=share&r2=oubb7lg_vEAA0404h1W2NU00FNLNLLPJVPVVDHDJHVFX1DV9VFt17X17R00C5e1JY1JKBSHULY1RUNURONMJUX1W1d1W1f1Sd1m1b2e1x1ITGRIX1Qn1Qr1W1z1Ur1a2x3b2Z2HHh2X2Z1Z1p1l1X6p5v1v1FFPTNZ1BLNt1Lv1Fl1FZ10098NEPAf16~2ELAt1SN8H2F0J1J7J7JHFFBFBL9L7T3V1z12r30t31R1b15l17X19d1Db1Fb1JZ157DDF9H5F3H2H4HCBEFIDKDQNW1DGBAFAH8J4J6J8HCHKFKBI9I00b1Vf1b1p5Z5v5f5l3j3x3j3t1l1Vj1Pr19b17b11X16~28h16Z1Af1Op1MZ1w2z4GPKJu1l1g2X2SLI9SFk6x1q1Aa1Ae1Ii1Mk1Y1w1Y3v1X3j1X1h1Ld1HZ19p19j6y1RGHARMf2Y2t1m1JKFQv2_4La1Nq19g15a17i15W32Y18c1Ac1Qs1W1k1u1m1y3k3m3k3w5g5q5a5g1c1c1W100AHCHGJIJIBK7K5K3I7G9C9EFOVEPEJGHCDIBI3I1G4I6GAEE68Ka1Gc1Ec1Ae18Y16m12c12S0u31s32_14W18UAMCMCGGGKIK8K8K2G0I1O7u1RM9W3Dg15Q9ODA700Ga1Gm1Mw1Ou1CMOa1QUGGw1w1Y6q5q1m1a1a1i2Y2IIc2a2IE00b2w3p1s2Ni1Jc1HW1Lk1FULi1Ni1Pi1Rg1LW10088u2s2s3m3s1q1SMW1IOCm3u1EEAG8I6E024K3q17o27w1Nk7Vg9Fq400t3p1d1Fb1LZ1NX1RVTTX1NVn2~3Tl1r1r2Td1HP00OTi1~1030399