Category: Richmond, VA

  • Fudd Likes Variety

    A strong PAX of 9 represented well for YHCs virgin Q.

    The Thang:

    COP
    25X SSH
    15X Temp Merkins
    25X Don Quixotes
    16X Tempo Sumo Squats (optional toe raises)

    Mosey to Basketball Courts

    The Weave
    Start at corner basketball goal.  Zig-zag or “weave” back and forth to hit all 8 goals.  Right side goals 10 jump-shot burpees.  Left side goals do 10 two-count line jumps.  Plank up at end.  Backwards run suicide.  Repeat the weave then modified karaoke suicide.

    Mosey to 2nd Baseball Field

    The Cycle
    Start at home plate:
    – Single:  Run to 1st and complete 10 merkins.  Run to 2nd, 10 merkins.  Run to 3rd, 10 merkins.  Run home, 10 merkins.
    – Double:  Run to 2nd and complete 20 2-count flutter kicks.  Run home for 20 more.
    – Triple:  Run to 3rd and complete 30 prisoner squats.  Run home for 10 merkins.
    – Home Run:  Round the bases and finish with 40 LBCs.

    Mosey to track

    4 Corner
    4 corners alternating between 20 side-tri-rise and 10 calf raises every 100m.  Skip the straight aways and run the curves.

    Quick Mary
    20 Russian Twists
    20 Alabama Prom Dates

    Mosey to Shovel Flag & COT

    Moleskin
    YHC appreciates the great turnout for my virgin Q.  A few passed up an opportunity for a hill run to participate in this sports-themed workout.  YHC attempted to introduce some agility into this particular workout and unfortunately cannot erase some of the visuals.

    It’s apparent that YHC did not start off with enough variety for Fudd as he complained about the repetitiveness of the weave.  Perhaps next time YHC will go with burpees on both sides of the goals.  At one point YHC heard someone mention how much they love burpees, which reminded me of how much YHC hates Christian Laettner.  From here on out the weave shall be referred to as the “I HATE Christian Laettner”.

    TYA quickly found his groove during the cycle, accurately predicting the next series of exercises halfway through the single series.  It’s really hard to get anything past that guy.  Must be due to the Ted Williams reruns he watches on ESPNClassic.  #respect.  YHC resisted the urge to audible the home run series with Conspiracy’s suggestion of burpees.  There is always next time.

    The track workout brought out the best in Swirly.  Someone in the PAX opined that Swirly looks like Michael Jackson while skipping.  YHC suggests someone bring a white glove and a black fedora to the next workout to find just how far this comparison goes.

    Pre-pre-order in effect for #Dogpile shirts.  Let Bleeder know so that he can put the official pre-order up.

    Thanks to Wilson for nudging me to Q at last week’s Source of Truth.  Good fun.

  • Ginter Park Garden Tour….sort of

    A spirited PAX, 10 strong, posted for the latest installment of #ThePunisheRVA.

    The THANG:

    Short Mosey to west schoolyard initial COP with 25 x SSHs, 25 x LBCs, 25 x Don Quixotes, and 25 x Imperial Walkers

    Jog to front field for additional warmup – high knees covering the width of the school gym and back, then butt kickers across the width and back.

    Jog to southeast corner of school grounds for first workout round – 10 Burpees, 20 Merkins, 30 Prisoner Squats, and 40 Flutter Kicks.

    Run into Ginter Park neighborhood – to corner of Gloucester Road and Laburnum Avenue for round two – 10 two-count Mountain Climbers, 20 Carolina Dry Docks, 30 one-count Side Lunges, and 40 one-count version of Freddy Mercury.

    Complete a lap south on Gloucester, west on Wilmington, and back north on Hermitage to the school grounds stopping along the way for additional rounds – alternating these exercises except replacing the Freddy Mercury with the Pole Smoker using the barricades along Wilmington.  Eight rounds total.

    Following the last round, PAX performed a fly by of the one week old workout group sharing our AO.  Rolled out some Curb Crawls, Wide Grip Carolina Dry Docks, and Flutter Kicks.

    Mosey to Laburnum-side parking lot for COT.

    Moleskin:

    Nice morning for a tour of Northside median strips.  We got a mile of running in along with a good number of exercises.

    YHC received feedback on my Don Quixote technique.  Thanks.

    PAX pleaded ignorance concerning instruction for the Curb Crawls.  YHC thought instructions were presented clearly.  We’ll make sure we’re clear the next time we roll these out.

    Sorry for the delayed backblast fellas.

  • Rain, what rain?

    Rain running

    15 Strong posted as the rain was starting to drop.

    The THANG

    Mosey to first COP

    15X SSH
    15X Imperial Walkers
    15X Don Quixote
    15X Flutter Kicks

    Mosey to Field

    The Beast
    6X each 6x running the field. LBC’s, Merkins, Freddie Mercury, Werkins, APD’s, Burpees

    Mosey to Other Field

    Running and Pole Smoking Team up in Pairs 3X

    RING fo Fire 2x 7 Merkins

    Mosey to Shuffle Flag

    COT

    Moleskin

    The rain was light enough to not cause any issues, but heavy enough to make every surface; grass, pavement, wooden bridges, really anywhere we had to hit the ground; soaked. The good news was that it’s always Sunny & 70 in F3 RVA Land!

    Conspiracy continues to monitor correct form throughout the workout. He was kind enough to highlight the men that were doing exercises correctly!

    Chum Bucket appeared at the beginning of the Beast. Although several cars were pulling in as the PAX headed to the First COP. YHC was not taking notes at that point.

    The beast on a larger field is quite beastly, especially when ending with Burpees.

    On the backwards running, several runners including YHC, were more backwards skipping; not really sure which is fastest, but skipping is definitely easier on the knees.

    Several folks have been asking about Sippy’s workout on Saturday. The hills were killer; it was reported that Fudd had been seen during the workout or post workout. YHC wondered if we had lost anyone in the Woods. Hopefully, we will see the RTD article in July with a full run down on the EPICness of Sippy’s beatdown.

    Splinter’s Virgin Q is tomorrow at Source of Truth. Come out and see!

    Thanks to everyone that has ordered F3 RVA shirts, Several requests have been made for the Dogpile Shirt. If you want one please comment on this back blast and I get it put on the mud gear Store, we need 12 to Execute the order. AYE! for one, AYE! AYE! for two, etc. etc.

  • Seven who Just Would Not Quit

    Seven (7) of the faithful gathered on a very pleasant late-spring morning to spend some time in the gloom.  After enjoying about 1/2 of #dogpile with the many, Jville switched AOs to #gridiron, planted a VSF, and commenced to lead #F3Richmond late-morning Saturday workout.  It went something like this –>

    (Jville and Groh only)
    35x SSH
    25x Merkins
    25x Standing Mountainclimbers
    25x  Mountainclimbers

    Mosey to Grassy Knoll
    10 minutes of Burpees

    Mosey around school to pull up bars in back
    (add Swirley, Brain Tumor, Wilson, Chum Bucket, and Conspiracy)
    10 pull ups
    20 merkins
    30 squats
    run to start of bus loop and back (may 300m)
    Repeat 2 more times

    Mosey to center of bus loop
    Ciabatta – Bunny Hops (alternate front and side)
    Ciabatta – Alternate Freddy Mercs / Flutter Kicks

    Bear Crawl (Indian Run Style) across center of bus loop

    Mosey to pavilion near VSF
    Ciabatta – Alternate Dips / Derkins

    COT

    Moleskin

    Six of the PAX had come from #dogpile for some extra gloom, arriving about 20 minutes into the workout.  At the end of the allotted hour, Jville offered to end the workout.  The PAX wanted more, and Jville obliged them with an overtime Dip / Derkin Ciabatta.

    Pouncy Tract is a great AO, and Short Pump is overflowing with #sadclowns. Keep working to get them out on Saturday mornings!

     

  • Sippy Cup leads the PAX up and down those hills!

    In attendance (22!)
    Hills
    22 faithful and a newspaper reporter gathered on a surprisingly sunny morning for the YHCs VQ. On the agenda—trails and hills and a few merkins along the way.
    The THANG.
    COP (SLIMS)
    30x SSH
    25x LBCs
    25x Imperial walkers
    15x Merkins
    25x Slow bending squats

    Crab-Bear-Merkins
    Start with feet at center of circle, 5 merkins, flip over, backwards crabwalk to edge of circle, flip over, 5 merkins, crawl bear back to center of circle. Repeat 4x.

    Mosey to down to the pump house

    Hill runs #1—the pump house
    Partner up. 1 partner runs up hill to the street while other partner does sumo jump squats. Flapjack and Repeat

    Hill runs #2—the Pipe
    Partner up. #1 runs up the pipe hill and back to the street via the trails while #2 does a repeated 2 merkin curb crawl on a single curb.
    Flapjack and Repeat

    Hill Runs #3 Street to pullup bars
    OYO Run up pipe hill all of the way to the pullup bars. 10x chin ups, 10x down under pullups, and 20x mountain climbers. Run back downhill.
    Repeat, but switching grip on the chin/pullups.

    Mosey to the flag via the hidden staircase.
    COT.

    Moleskin.

    The PAX arrived early for the workout today and planted 5! shovel flags, a strong showing. Even Chum Bucket was a few minutes early. No doubt we wanted to have an impressive show for the reporter. Toga’s appearance was surprising. Evidently his camping trip was cancelled due to “rain.” Tclaps to J’ville for making the effort to come to #Dogpile even though he was Q for the gridiron workout right after. Conspiracy was a LIFO and somehow tracked us down in the woods.

    There was a fair bit of mumblechatter during the initial Crab-CrawlBear-Merkin exercise. Evidently the PAX had expected to start out the workout with more running. YHC was happy to oblige! And the PAX responded impressively.

    YHC’s GPS watch read over 3.1 miles for the workout, and he estimates that over 80% of that was on a slope. That’s kind of like running a 5K up and down a mountain in addition to doing all of the other exercises. Outstanding work, gents!

    YHC’s goal for his VQ was to show everyone some new parts of the AO. There are so many possibilities, and YHC is looking forward to seeing how we use this great location to further our fitness.

    YHC gives a lot of talks as a part of his job, but it still was quite unnerving leading the COP for the first time—there is something about standing in the middle of a circle with people behind you that’s a bit scary. YHC still needs some tips about knowing how to count out LBCs and still breathe at the same time—tricky!

    Although there were no FNGs today, YHC was happy to work out with a few PAX he hasn’t met before—Cowboy, Camper, HoneyDo, Goldberg, and Ronaldo. It was good to see Haggis back with us as well. And specific Tclaps to Chum Bucket today for helping me clean up my signs and loaning me the pen. Also to Toga and TYA for coaching me on how to lead a Q.

    Finally, I think we made a good showing for the reporter—let’s hope the article will help us get some more men out to join us at the dogpile!

    The predominant emotion today by YHC was gratefulness. I’m so grateful that Wilson, Toga, and others EH’d me a few months ago right during a #Dogpile workout, and I’m looking forward to many more days in the gloom with you all!

  • PAX ups the miles

    11 of the Faithful jumped out of the farstack on a misty/foggy Friday morning.  All were rewarded with a good workout and some good fellowship

    The Thang:

    Head towards grove, all take a left.  Pick your loop.  10k all the way to 3 chopt, 6 miles to St Catherine’s turnaround loop, 5 miles to Tuckahoe, 4 miles to Wisteria, turnaround, run to The Boulevard and then back to the school and shovel flag.

    Moleskin:

    Saab broke away from the pack (of two) at the end to finish the day strong. He passed YHC going up the hill at Libbie and Malvern.  Sippy followed shortly after, in chase, but only maintaining the spread between the two.  YHC does no know how it played out at the end, but the two of them are clearly pushing each other in the runs.

    BT broke out the new shoes he recently purchased from Fleet Feet.  The shoes lived up to the store’s name as BT’s pace seemed to pick up and his distance also was increased.  He Swirly and Toga all took the six mile loop and finished a longer run strong.

    Sunshine was a Kotter.  Still nursing a knee injury, he posted anyways and acquitted himself well. Under doctor’s orders he is on a regiment of two miles of running followed by two miles of walking. Despite his limitations, he still easily finished the four mile loop in the allotted time.  Great job.

    YHC had a good run and conversation with Loose Goose today.  Out of the gate I was not feeling the motivation this morning, but LG’s company and encouragement spurred me on to complete the 5 miles.  One of the benefits of running with a group is pushing yourself to get faster and faster.   Another is that when you don’t have the strongest day and feel like packing it in, there is someone there to pick you up and keep you going.  Thanks LG.

  • Goofball makes first appearance in RIC

    12 faithful and 2 FNGs at 45 Minutes of Mary hit the ground and did some running in the rainy gloom this morning. Deflated footballs, a yellow frisbee, and a laminated cheat sheet were also in attendance as the men in this PAX got underway to push their limits.

    ThE tHanG

    Mosey across the tomato-less basketball courts and wrap around to the far corner of the tennis courts

     

     

    COP

    Merkins x10

    SSH x20

    Goofball x12

    Scorpion Dry Dock x15 – switching leg somewhere along the way

    Imperial Walkers x20

     

    Mosey to the soccer field

     

    Tunnel of Love: All PAX plank next to each other. One at a time crawl under the rest of the PAX and plank up at the other end. Each PAX goes through 2x

     

    Mosey to the corner of the field near the shovel flag. Surprise, a frisbee! But wait, there’s also a laminated sign (per Bleeder)? Nope, it’s the cheat sheet because there’s a lot to remember for what’s to come…

     

    The Lucky Horseshoe: Do the below until you finish or Q tells you to stop.

    • Lap 1 around the field marked by the footballs and frisbee.
    • MericansX20
    • Lap 2
    • MericansX20, Storm SquatsX20
    • Lap 3
    • MericansX20, Storm SquatsX20, Scorpion Dry DocsX20
    • Lap 4
    • MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20
    • Lap 5
    • MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    • Lap 6
    • Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    • Lap 7
    • Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    • Lap 8
    • WW2 SitupsX20, LungesX20
    • Lap 9
    • LungesX20
    • Lap 10

     

     

    CoT (Circle of Trust) – What’s said in the COT stays in the COT. Several prayer requests from the PAX and good fellowship. We get this short time to commune each workout, me, and it’s good for us to support, help, pray for each other.

     

     

    MoLeSkiN

     

    YHC really enjoyed leading this group of men this morning. The workout was mostly borrowed/stolen from @Kato’s 2nd Anniversary Horseshoe last week in Charlotte. Take a few minutes to read his backblast and click “T-claps” to show your appreciation for him taking the time to put his thoughts down in writing. I look forward to years of continuing to live life alongside the rest of the F3 Richmond PAX, seeing us grow, and develop leadership in our communities. Thanks to those of you who take the time to encourage me, and I am inspired by @Kato to take it as a challenge to see how I can befriend/help/lead others the way that he explains others have done for him. Those are the things that make an impact, brothers, and a demonstration to how we can live the second greatest commandment “Love your neighbor as yourself.” (See Matthew 22:36-40)

     

    Plenty of comments in the first couple of laps about the laminated cheat sheet – is it really laminated, and is it a #Weinke? Why is the #Weinke so big? Can you fit that #Weinke on your wrist, Sir Q? #Mumblechatter halted around lap 3.

     

    Welcome to @FNG FIFA and @FNG Honey Do! Both of you acquitted yourselves well this morning, and we look forward to seeing you regularly. Props to Ronaldo and @Honey Do’s wife for the EH’s.

     

    Suffice it to say that in the Tunnel of Love, some show love differently than others…

     

    These deflated footballs that have been taking up room in YHC’s garage for years have finally found some good purpose, and what happens? SOMEONE STOLE A FOOTBALL WHILE THE PAX WAS HARD AT WORK AT THE OTHER END OF THE FIELD. Perpetrator to be found, or at least YHC hopes the thief has more need of such a thing. Whoever you are, you now have 14 PAX ready to find you and . . . EH you.

     

  • 8 minutes to post time

    The flame of 8 brave souls could not be put out by a little rain. (curb crawls on the other hand…)

    The THANG
    COP

    SSH 25x
    Mountain Climbers 20x
    Don Quixote 20x
    Imperial Walkers 20x

    Mosey to Bus Loop

    Curb Crawl Latter
    1-7 7-1

    Mosey to Basketball courts bleeder SprintS

    Mosey to football field

    Teams of 3 or 2
    Triple triple check

    One team on the tire and rope sledgehammer the tire and jump rope

    Others on the line

    Lunge down to 50ish run back

    rotate

    Run to 50 U.S. Line 5 burpeea
    To the 100 5 more run back

    One minute of Mary
    30x Freddie Mercury

    Mosey back to Shovel Flag

    COT by Swirly

    Moleskin

    Swirly and YHC rolled into SOT early so that YHC could put the tools in place that made the SOT T-shirt famous; LugNut had already arrived and planted the Shovel Flag. The beginning of Summer for some has us out of bed a few minutes earlier for some reason!

    Wilson arrived just before the first Mosey to claim that he has only been awake for 8 Minutes. Nice to be that close to the AO.

    DK was in rare form, inserting his squat imperial walkers on his own.

    Chum Bucket was LIFOing this am, he wished he had stopped for Gas versus arriving in the middle of the Curb Crawls. I can recommend Exxon gasoline products, especially for high performance F3 vehicles that might been running a few minutes late to an AO.

    Swirly noticed Splinter was working hard in the Curb Crawls, Splinter you can thank your SOT buddy LugNut for introducing them to the PAX.

    On the ride back to north of the River, YHC thought somebody was following him with their brights on; but it was only TYA driving without his shirt on. Even on a dark rainy day, It doesn’t appear that your skin has seen the light of day.

    Annoucements

    Bring a friend to Saturdays Dogpile, Sippy’s VQ

    Order T-shirts, They make the AO that much more enjoyable!

  • Imperial Squat Walkers…In Cadence…Fail

    Another group of 13 gathered at #NoToll for a Tuesday morning beat down.  Here’s how it went down.

    The Thang:

    COP: 20 SSH, 25 LBC, 4 then 11 Imperial Squat Walkers, 20 Crab Cakes, 15 Merkins

    Mosey to Soccer Field

    Modified Dora 1-2-3 Partner up: as a team, complete 100 Merkins, 200 LBCs, 300 squats; while one partner cranks through the reps, the other runs width of soccer field and back; modifcation: bear crawl or lunge first half of width.  Repeat until complete.  Additional 200 LBCs added as an audible.

    Mosey around far fields back to bleachers

    Lindsays 2 exercises, sets of 40 (30/10, 25/15, 20/20, 15/25, 10/30): 1) Dips + Merkins, 2) Dead Cockroaches + Monkey Humpers (2 sets cut short)

    Mosey back to shovel flag for COT

    Moleskin:

    Welcome to FNG Rosie!  This makes 3 Pax (Shooter, Choo Choo, Rosie) from the Briarwood neighborhood, located just across Huguenot on Robious Rd.  Way to spread the word, Shooter!

    Non-4-count exercises continue to stump the RVA Faithful.  The 5-count Imperial Squat Walker in cadence crashed and burned after 4.  YHC stopped the PAX and suggested slowing things down, and we could only muster 11.

    This is the 2nd epic fail for YHC as Q involving Imperial Walkers.  If you fail, try-try-try again?

    YHC planned way more than what we actually completed…good thing YHC is Q’ing DogPile in 2 weeks.

    Looking back on our previous Back Blasts, it’s been a while since we completed The Roxanne.  YHC was hoping that our resident siren, FUDD, would post to enjoy Johnsonville’s creative exercise combined with British ska-pop…which I don’t think FUDD has experienced.  The jukebox was primed, loaded, and ready to go.  Next time…

    The first set of Lindsay’s were brutal…Bleeder almost splashed Merlot and had to take a breather.  YHC just thought he had finished before everyone else.

    Announcements:

    Sippy’s VQ is Saturday + RTD coverage.  Be there.

    Buy RVA Regional Shirts.  Do it.

     

  • Who are those guys?

    Nine faithful (including a brother from F3 Columbia, SC) and two Friendly New Guys posted at this morning’s version of The Punisher.  We started at our usual time which is 30 minutes earlier than another bootcamp workout group which showed at this AO this morning for their first workout.  Our Thang:

    Short Mosey around the front parking lot and back to the west lawn for the initial COP involving – 25 x SSH, 20 x Don Quixotes, 25 x LBCs, and 20 x Imperial Walkers.

    Jog back to the front parking lot and split into groups taking positions in each the three corners of the parking lot.  One group performs Bear Crawl to the next corner.  The second group completes Bunny Hops over parking lot stripes.  The third group backpedals from corner to corner.  Upon reaching the next corner, complete five Burpees and plank up.  Advance through the next leg only after each of the three groups has completed the last leg.  Rinse and repeat the circuit two times.

    Hop over the sidewalk to the front field for The Beast.  Starting at the west end of the field and heading east, complete six exercise reps at three stops across the field and back.  Repeat for six different exercises – Hello Dolly, Merkin, Flutter Kick, Mountain Climber, Prisoner Squat, and Burpee.

    Head back to the parking lot for a Push-a-rama and several Minutes of Mary, including 15x Carolina Dry Docks, 15x Wide-Grip Carolina Dry Docks, and 10x Derkins all in cadence and alternating with 20x Curb Dips.  Finish with 15x Flutter Kicks, 25x LBCs, and 15x Box Cutters.

    COT

    Moleskin:

    Great to have Promo from F3 Columbia.  Promo expects to be in RVA off and on in the coming months as he’ll have some involvement in the 2015 UCI Road World Championships scheduled for September.  By the way, Promo is a Burpee machine.

    Great, also, to have FNG Zach and FNG Ron.  Zach was EHed by Fudd.  Following a discussion of beverages during the COT, Zach was named UTI (you-tee-eye).  Ask UTI about his name.  Apparently Ron is from Pittsburgh (and EHed by Splinter), so naturally he should be named Cowboy.  Cowboy said the name wouldn’t keep him from coming back, so Cowboy it is.  Welcome fellas.

    We’d seen signs about a new bootcamp workout group starting at The Punisher AO.  This workout group will meet five days a week at this location – on three mornings and two afternoons per week.  We saw this group assemble this morning adjacent to our implementing The Beast.  Congratulations to those folks for getting out of bed and getting going this morning.  YHC passed these folks on the walk home.  First day attendance was mostly Tomatoes.

    Have a good week.