Category: Richmond, VA

  • A little bit of this, a little bit of that…

    11 strong men including one FNG showed up at Dogpile on a glorious spring morning to endure a BT beatdown.  Here’s how it went down:
    THE THANG
    Mosey from the shovel flag to the field in front of the Carillon.
    COP
    25 x ssh
    20 x imperial walker
    10 x merkins
    15 x copperhead squats
    Mosey to the pull up bars for a rotation of:
    5 x pull ups
    10 x dips
    15 x copperhead squat
    run around carillon, rinse and repeat 3x
    Run to Bowl Smoker for clock merkins
    5 reps at 3:00, 6:00, 9:00 and 12:00 on each side of bowl, x 2
    Mosey to amphitheater:
    Lunges up steps, stopping at every 3rd step for 5 dips
    come down to the bottom, stopping at every 3rd step for 5 dips
    Repeat
    Mosey to field in front of Carillon for a shortened form of The Beast (6 reps of 4 exercises at 6 intervals on the football field):
    Burpees
    Lunge, run, lunge, run
    Merkins
    LBCs
    Mosey to circle for 4 and a half minutes of Mary
    Boxcutters x 20
    Flutter kicks x 15 (slow for last 5)
    LBC x 20
    Freddie Mercury x 20 fast for 11-15, slow from 16-20
    COT
    Moleskin:
    Welcome to Haggis!  “If it ain’t Scottish, it’s crap!”  YHC couldn’t decide exactly what he wanted to focus on, so he threw in a little of everything.  Oddly enough, YHC had intended to minimize running and rolling around in ragweed yet managed to do a significant amount of both.
    TClaps to Swirly who continues to step up his game and again took a page from Sippy’s playbook by running to and from the AO.  Conspiracy as always held the position of Sgt at Arms admirably and kept everyone’s form in check.  He even pounded out some one-arm pushups in the Beast.  Nice work!  I believe Bleeder did some as well, although I had so much sweat in my eyes I was as blind as DK that I couldn’t see.  One of these days YHC will do a better job with time management and squeeze in an entire Beast.
    You men continue to inspire and impress with your progress, and I am honored to have gotten to lead you this morning.  Aye!

  • Reverse runs….

    12 strong posted for a beautiful morning for a run.  PAX continues to take on the challenge and run further and faster every week.

    The Thang:

    Take a right onto Grove, run to intersection of Grove and Boulevard and turn around.  4 options for distance 4, 5, 6, and 10k+.  For 4 miles run to Grove and Wisteria, 5 miles Grove and Tuckahoe, 6 miles Grove and just past Maple, 10k+ Grove and 3 Chopt.  Reverse direction and back to the shovel flag for all.

    Moleskin

    Marv showed up and set the early pace on the run.  He started with some giddyup in his step.  Sippy and Marv were together at the first turn around and within spitting distance the entire run.  They both opted for the 10K+ option and completed the loop in just under 45 minutes.  T-claps to both of them for setting the pace for the rest of us.

    New PR runs were had by several in the PAX today.  Swirly has now cut his time down to under a 9 minute pace and continues to steadily improve.  Both Bleeder and Lugnut keep taking major chunks of time off in a short period of time.  In the next few weeks I predict they will both be under 10 minutes per mile.

    To switch things up today, we ran a new route, going to Boulevard for the first time.  The change in route seemed to change the psychology and dynamics of the run for many.  Always good to change things up and see what happens.

    Three LIFO’s today.  Conspiracy and Saab, appeared out of nowhere in the gloom.  They were not there at the start, but caught up with the PAX in the first half mile.  Lugnut was a LIFO on the other side.  He had an early morning family commitment and had to get in his clown car right after he finished his four.  See you all next week in the Gloom.  Great progress by all

  • Missing Road Runner

    The GridIron welcomed an FNG this morning making the PAX 4 strong on a beautiful and breezy morning in the far West End.

    The Thang

    Mosey from parking lot to the field events venue at the track.

    COP

    30x SSHs, 30x Don Q’s, 30x IWs, 30x Merkins, 30x Alabama Prom Dates, 30x LBCs, and 30x Slow Deep Squats

    Mosey to track:

    Lap 1 – 7 to 10 Burpees and advance 40 yards – 11x

    Lap 2 – lunge walk, high skips, 220 yard sprint

    Lap 3 – lunge walk, high skips, 100 yard sprint, and lunge walk

    Lap 4 – high steps, 100 yard sprint, lunge walk, karaoke left, and karaoke right

    Mosey to field events venue:

    2 sets of 20x Partner Leg Toss

    30x Rosalitas, 30x LBCs, and 30x APDs

    2 sets of 20x PLT

    30x Dollys, 30 LBCs, and 30 APDs

    1 set of 20x PLT

    Mosey back to parking lot

    COT

    Welcome to Coyote who along with Groh (TClaps for aging out of the “hate” this week) reduced the average age of the PAX today despite the best efforts of TYA and YHC – still a demographic trend to “respect.”

    Brief discussion on the BRR – more details to come from TYA.

    Closing with a prayer of acknowledgement and gratitude, the PAX departed the AO better equipped to be the leaders we’re called to be.

    Moleskin

    TYA’s SSHs may be disjointed but his cadence calls from the bullpen were spot on.  TClaps!

    Some mumble chatter on the track concerning youthful mile times – #GloryDaze.  Also, Groh seemed to be expecting more #GroundWork and TYA was seemingly desirous of the #Pillars.  Instead there was less of the former and none of the latter – next time under YHC’s Q.

    Coyote had no problem with this morning’s assortment of #AcmeProducts – where’s Road Runner and his “Beep Beep” when we need it?

    Note to GridIron Qs – the AO’s sprinkler system is on a new timer.

    Titus 1:7-11

  • Deflated Wham-o Chasing

    14 game-changing men gathered at Mary Munford in the gloom to get after it. Bleeder arrived early to plant the shovel flag, and IHC handed our three token Patriots fans their deflated footballs. At 5:30 on the nose, the PAX took off across the school grounds.

    THE THANG

    Mosey to the far side of the school

    COP:
    • Merkins x12
    • WW2 Situps x12
    • Squat Jacks x12
    • Bicycles (slow count) x12
    • Russian Soldier x12

    Mosey yet again, this time to the baseline on the West side of the soccer fields

    Tunnel of Hopping Love: While PAX plank side by side, one by one each alternates crawl under and hops over the planking PAX. Each gamer goes under/over the rest of the PAX 2x.

    Game Time! Wham-o Chase: One PAX throws a frisbee. All PAX sprint in that direction until frisbee lands. When it lands, all PAX stop and then do the allotted exercise until they get to the frisbee. Once they reach the frisbee, plank and wait for the 6. Allotted exercises – mostly in the order below.
    • Bear Crawl
    • Backwards Bear Crawl
    • Frog Squat/jump
    • Backwards Frog Squat/jump
    • One legged Bear Crawl (right leg up)
    • One legged Bear Crawl (left leg up)
    • Walking lunge
    • Duck Walk
    • Backwards Duck Walk
    • Bear Crawl Karaoke (right)
    • Bear Crawl Karaoke (left)
    • Crab Walk x 25 yards
    • Backwards Crab Walk
    • Bunny Hop
    • Backwards Bunny Hop
    • One-legged Crab Walk (right)
    • One-legged Crab Walk (left)

    2-line Indian Run to the bus loop at the front of the school.

    Clockwork Merkins: Grab a piece of curb and…
    • Incline merkins x12
    • Right arm on curb, left on pavement x8
    • LBCs x20
    • Decline merkins x8
    • Left arm on curb, right on pavement x8

    Mosey to the shovel flag for COT

    MOLESKIN

    • First things first: WHO STOLE OUR BLOCKS??? Hopefully they are being put to a good, foundational use.
    • As always, men, it is a pleasure and an honor to lead you (“yinz guys” for those of us from Pittsburgh). This was a fun workout to plan and made even more fun to lead thanks to this incredible PAX. YHC can’t wait until next week to Q again.
    • Welcome to FNG Marv Albert, good to now have a voice of reason as part of the Richmond PAX (horrible, I know)
    • YHC was impressed by the disc tossing skills of the PAX today. Particularly T-claps to Pucker who would be a great kickoff and “long ball” specialist if we were so inclined to start a Richmond F3 Ultimate Frisbee team.
    • Much discussion and questions about the deflatables. Full details: the NFL/leather ones are well worn from a flag football team for which I was captain/organizer a few years back. They have since sat in my shed and garage, only removed periodically for a few beach trips and Hokie tailgates. All of the footballs were already below the allowable limit (since about 2007, coincidentally), but per the QB’s explicit instructions, they needed further removal of air to ensure a HOF Q performance.
    • At the end of Clockwork Merkins, there was a mention of gratitude that they weren’t Curb Crawls. YHC can assure the PAX that this was only because of time. Perhaps fewer 10-counts next time will allow for much more fun.

    ANNOUNCEMENTS

    Please keep The Scream and his family in your prayers. He is visiting his parents both of which have some health issues.

    Dominion River Rock sports & music festival – this weekend. Lots of great events to show your F3 swag and throw some EH’s

    Rugged Maniac (next iteration) is coming up on Oct 10. Plan is for F3 guys to run this as a team. TYA is collecting info from anyone who wants to sign up to also submit registrations as a team.

  • Burp, Burp, Burp eeeeee

    The PAX was 6 strong as we powered our way into the gloom.

    The Thang

    Mosey to the front corner of school property

    COP

    25x Imperial Walkers

    20x Crab Cakes

    25x Little Baby Crunches

    Mosey to field

    10 minutes of Burpees

    Mosey to the front steps

    Lindsays

    30 dips/10 jump steps

    25/15

    20/20

    15/25

    10/30

    Mosey to basketball courts

    King of Hearts

    Reg. suicide

    karoke

    Backward

    Defensive slide

    50 lbc’s after each set

    Mosey to the bus loop

    Triple Check

    Wall sit

    Full release merkin

    run around sign and back

    COT

    Moleskin

    Welcome to FNG, Parking Spot, way to hang today.  I hope to see you back often.

    Great to see Oyster today as well.  His first appearance on his home court.

    Wilson was EARLY!  Yaay!

    Bleeder continues to pick up speed.  Strong contender on the King of Hearts today.  YHC believes he took at least one victory.

    BT & Wilson killed it knocking down at least 100 burpees in the 10 minutes of Burps.  Awesome job guys.

    See you next time!

     

  • No Toll Backblast: Getting the “Led” Out

    0530 13 PAX ventured into the gloom of Hugenot Park.

    The Thang:

    Mosey to soccer field for COP with 5 burpees at each of the two speed bumps along the way

    COP     SSH x 50;   IW x 25;  Merkins x 20; Prisoner Squats x 25

    Gather on End Line–Burpee suicides (1 up to 5)     Plankarama until the 6 arrives

    15 minutes of 4 corners around perimeter of field with 10 reps each of following exercises on the corners—squats, burpees, sumo jump squats, merkins

    plankarama, then mosey to another field for a round of 7’s (bench jumps and merkins); then a round of 5’s (dips and squats)

    Mosey back to start for LBC’s x 35; Freddy Mercury’s x 14

    NM:

    Perfect morning for a workout…then again, what morning isn’t after it’s all said and done.  YHC asked to Q a couple weeks ago without realizing AO was about 30 minutes from hotel.  Regardless, one of the benefits of leading these workouts is that it forces one to get out of the fartsack and post.  Nice to see a good group waiting on me.

    Fantastic AO this morning.  Nice, flat, green, soft, fields.   Although, suicides are not fun…Suicides with burpees are worse.  Kind of the formula that is used.  Do something hard, then add some burpees…simple enough for me.

    Really enjoyed all the effort from everyone.  Hope y’all (that’s what we say in the Carolina’s) had a good workout.

    Thank you for the opportunity to lead you this morning and for the warm welcome.

    Led?  Well, on the 30 minute drive from the hotel, there were 3 Led Zeppelin songs heard on the radio….#oldschool    #bettermusic    #whathappenedtomymullet?

    Announcements:

    Keep EH’ing FNG’s—men in your community need this…..they just don’t know it yet.

    Some golf event this Friday.

    F3 Richmond BRR team has an opening…..Conspiracy?

    Until next time–Stay Strong!

     

  • In your name we play(?)

    Another beautiful Monday morning and a six PAX showed for The Punisher.

    The Thang:

    Mosey to the northwest quadrant of the school property for a COP with 20 x SSHs, 15 x Imperial Walkers, 15 x Don Quixotes, and 15 each of forward and backward arm circles.

    Jog around the garden beds to the outdoor classroom for Lindsays – 40 exercises split between pullups and dips.  Pullups under the picnic tables and dips along the benches.  Started with 10 pullups and 30 dips – increased pullups and decreased dips by 5 each per set until PAX completed 30 and 10.

    Jog the north wall of the school building to the bus circle for Curb Crawls – Bear Crawl across the bus lane to the opposite curb and one derkin.  Crawl back and complete 2 derkins.  Rinse and repeat until 10 derkins done.  Stand and wait with Al Gore Touchdowns.

    Jog to the front schoolyard for a Pyramid.  Start with 10 squats and run a circle around the tree line.  Next, 20 squats and 20 flutter kicks and a run.  Next, 30 squats, flutter kicks, and mountain climbers followed by a run.  Last, 40 of each with 40 LBCs affixed to the end and followed by a run.

    Triple check next – two groups of three – one guy holds People’s Chair, another Plank Walks, and the third runs to the tree line and back.  Complete three rotations.

    Stroll to the edge of the parking lot and circle up for Burp Circle – one guy completes five burpees while the rest of the PAX completes Plank Walks.  Burpee guy makes a lap around the circle and the next guy goes.  Repeat until circle completed.

    Mosey to the ShovelFlag for COT.

    Moleskin:

    The outdoor classroom tables are great for dips, but poor for pullups.  Conspiracy and Bleeder, apparently frustrated by the lack of challenge offered by assisted pullups climbed the shelter rafters in pursuit of a better pullup.

    We apparently hate Curb Crawls which must mean they are good for us.

    Welcome Dojo (FNG) – after hearing about his background and his pursuits (which YHC did not recall included Martial Arts training) we came up with this.

    Fudd and Bleeder – please reply with some details on the golf tournament on Friday and if you have any openings in your foursomes.

    YHC “took us out” with an inspired prayer wrapped up with “in your name we play”.  Amen to that.

  • No Toll-Preblast: It’s free, but it’s still an investment

    0530  Huguenot Park,-Southside

    The Thang:  Bootcamp

    Come join YHC for a fun, fast, and event filled 45 minutes in the gloom.  #no10counts

     

     

  • F3 Tourism

    Having hit a couple of workouts in other states, it’s always interesting to see “how the locals do it.”  We were fortunate to host Hairball and Obama at DogPile, and here’s how it went down:

    Warm-up CoP:  20 ssh, 20 mtn climbers, 20 don Quixote, 10 clerkins

    Mosey around Carillon to pull-up bars for 8 pull-ups, 16 froggers, 24 reverse crunches, run around the carillon: repeato 3x, plank fun to gather the 6

    Round two = 8 body rows, 16 plank jacks, 24 lbc, run to Carillon: repeato 3x, plank and abs at the end

    Mosey to bottom of hill for another edition of Love Hill. Partner 1 runs to top of hill while partner #2 lunges, flapjack and repeat with broad jump burpees and bear crawls till all teams make it to the top

    Mosey to flag for abs till out of time: uncounted amount of sit-ups IC and flutter kicks IC

    Moleskin:  As YHC is going to miss several weeks of DogPile it seemed only fitting to make this one count.  The PAX pushed hard, and it was strange to now officially be working out in some heat and humidity.  Hardywood and Hairball proved to be fast movers on the circuits with Fudd deciding to push himself on round two.  Larry Birds to you guys!  Sippy Cup informed me that he might not run home, and that lets a Q know something went right.  Welcome back to Huggy who we expect to see much more often.

    YHC will miss you fellas and the best AO in Richmond.  Stay mosey my friends.

    Toga

  • This too shall pass

    Keep Calm

    4 gather for Earthworm’s Pregame Gut check, John the Baptist and his leadership style were discussed.

    4 was reduced to 3(Cheetah was prepping for Soccer later in the day) then 4 more Strong members joined for the first COP, 1 LIFO was added mid COP, and three more were DD’s appeared mid way and if YHC math works that’s 11.

    The THANG

    Mosey to Soccer Field

    COP
    20X SSH
    15x Merkins
    20X Don Quixote
    30X LBC’s
    20X Imperial Walkers
    20X Flutter Kicks

    Mosey to Track
    Merkin Ladder from 20 to 1, with 50 yard run between each set around track.

    Mosey back to Soccer Field
    The Beast (Dealer’s Choice)
    Burpees
    LBC’s(Fudd)
    Alabama Prom Date(Swirly)
    An Exercise that Chum Picked(don’t remember the actual exercise)
    An Exercise that Conspiracy picked(don’t remember the actual exercise)
    An Exercise that Johnsonville Picked(not sure he knew we were doing a Beast, because I had to ask what exercise he said three times)

    Monkey Rolls

    Mosey Back to Shovel Flag
    COT

    Moleskin

    Earthworm and Johnsonville wrapped up an eight week session on Leadership in the bible, YHC attended a few of them, it adds a great deal of perscpective what we are doing. Tclaps to them for leading that 3rd F effort in RVA.

    YHC was backup Q for TYA, He was fighting a medical issue; hopefully, it has “passed”, Speedy recovery to him.

    Welcome Pig Skin, up from Charlotte, visiting family in Richmond. In my Brief conversation with him, He has been doing F3 for a three+ years. He received “Respect, Respect” in the COT, Thanks for joining the RVA Pax!

    Mumble Chatter was light in the First COP as we moved to the Merkin Latter, Complaints became evident to YHC in the transition. Jville continues to battle his current physical limitations, but does continue to Post on Saturdays but is unable to perform many of the exercises.

    The Double Dippers arrived just in time for the beginning of The Beast, Complaints were heard from most of the double dippers, as the beast launched with Burpees.

    During the intervals Fudd commented that Toga’s Dogpile workout was intense. YHC has never been to a Toga workout that wasn’t intense.

    During the Monkey Rolls, YHC needs to apologize to Groh, YHC slipped and dropped an elbow square onto Groh, sorry about that. Tclaps to the other groups for executing impressive intervals of rolling, jumping and dodging on each other.

    Post Workout Coffeeteria

    Several of the PAX convened at the Daily Grind for a shot of Caffeine. Conversations about UVA reunions, FBI agents, and other various activities were discussed. YHC had to wash off whatever fertilizer product YHC had rolled in. Apparently, sweat and fertilizer can turn into hydrocholic acid at room temperature.

    Next Workouts at 0530
    Monday Punisher, Chum Bucket on Q
    Tuesday noToll, GUEST Q, Freeloader
    Wednesday SOT, Lugnut on Q,
    Thursday 45MM, Loose Goose on Q
    Friday RAMM, TYA on Q