Category: Richmond, VA

  • Olympic Trials…

    COP
    42 x SSHs
    42 x Don Quixotes
    NOTE: 42 is the number of events in the summer Olympics. Note there a couple of new events including 7’s Rugby, a must watch! We should try this for a workout.
    21 x LBCs
    21 x Flutter Kicks
    NOTE: 21 is the number of American athletes who’ve dropped out of the Olypmics due to the Zika virus (this number may not be totally accurate).

    Triple-Jump
    This may no longer even be an official Olympic track and field event but was a good way to test our skills. On the main field starting at one end, OYO, run two trees, perform a triple-jump (not sure anyone actually performed a true to form triple-jump but it was entertaining nonetheless) then do 10 Merkins and 10 American Hammers, repeat 5 times across the field. We came back across the field doing triple-jumps with 5 burpees and 10 LBCs at each stop. THe Pax (and I definitely) needed a 30 count rest after this.

    Relay
    We moseyed to the track and formed groups of 5 (thankfully we had a nice easy number of 20). A man at each corner with one starting the relay run to the next station (corner). One corner was pushups, one corner was squats, one corner was burpees, one corner was dips. Each team did 3 laps and there was some good competition between teams with sprints between each station. YHC avoided full sprints as the last time I did that I nearly booted.

    We finished strong with a ring of fire with burpees, Merkins and LBCs. See you in the gloom.

    Pucker out

  • Who’s got the Q…Everyone

    4 redwoods stood strong at SOT after a night a heavy storms and power outages for some.   No one on the Q sheet so YHC started us off for a hot potato Q.

    THANG

    Mosey to the front of the school for COP.

    SSH, Hillbillies, Peter Parkers,  LBCs

    Mosey to the side of the school with high knees and butt kickers.

    Partner up for Like Hill with broad jump burpees, Russian soldiers and walk out merkins.

    Lugnut Q – Mosey to basketball court for 11s. Merkins and LBCs.  1 suicide all out.

    Wilson Q –  Mary:  cross leg lifts,  Rosalitas, APD, dollies, American Hammer,  crunchy frog

    Bobber Q – half court to sideline 5 Bobby Hurleys/Moses Malones down to 1.  16 monkey humpers IC, peoples chair x2.  Mosey to hill by the track for Hill Crawls.  Bear crawl to top 5 merkins,  crawl bear down 4 merkins down to 0.  Back to flag for ring of fire: 2 rounds, merkins and dealers choice.

    COT

    Lugnut almost didn’t make it today since all his alarm devices were powerless after last nights storms but his power came back on at exactly 0430 reminding him to wake up and post to SOT.  YHC thought it was only Lugnut and I again but a few minutes before we started Wilson and Bobber rolled in to double our numbers.

    A little confusion on Like Hill with a couple non-Dogpile regulars, reminded me that I haven’t seen Fudd recently with all the new AOs.  Bobber created a new twist on curb crawls with the hill crawls.  That was a beast and who knew 16 Monkey humpers IC would be so difficult.  Wilson and I thought we were going to be dry for the day after staying on the basketball courts for a few rounds but Bobber thought otherwise and made sure we got into the wet grass for the hill crawls.

    Great job with the hot potato Q today men.

  • Today’s magic # is 4 !

    9 veterans and 1 FNG posted this morning for WDOG and here is how we rolled…

    Warm up: 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Helicopters, 10 forward and backward Arm Circles 20 LBC’s.

    Carillon Steps: Partner wheelbarrow carries up the steps – at the top lunge across run back down switch .. Everyone wheelbarrows 3 times up  for total of 6 and 6 lunges across per partner.

    Pull ups : 4 overhand – 4 merkins repeat 3 times –  4 underhand 4 merkins repeat 3 times

    Amp Theatre : Dips ladder going down 18-1 – Partner leg toss 3 sets of 20 – back up the ladder 4 incline merkins at each of the 18 steps.

    Burpee Shuffle : shuffle feet 1 burpee each time it’s called around the circle.

    Ring of Fire : 10 merkins each while holding plank around the circle.

    Mossy to the flag..

    Great job today guys – it was a pleasure to lead this morning. Welcome to  Back Bay..Good to see Flipper back out after a long vacation. Did you see the F3 signs this morning – thanks to Bleeder they were up @ Dogpile/WDOG… Signs look great and will be distributed to all of the AO’s around town.

    The partner  wheelbarrow carries up the steps was a great way to get warmed up this morning and the pax made it look easy.. TYA and Bleeder flew up the steps EF Hutton crushed it, and of course Hardywood laughed at the lunges 🙂  We are all getting stronger at the pull up station – great progress guys let’s keep pulling… YHC told Bleeder – no need for bike there will be limited running and plenty of upper body work so Bleeder came on out without the bike and crushed the upper body work as well as did a good job mossying from station to station  – atta baby Bleeder. YHC, TYA, Circle K, Splinter were all happy for less running and more upper body this morning since we run on Wed afternoon’s although Splinter commented after the workout that since he’s been back in action we have done pull up’s 3 out of the 4 days so he was feeling it… Atta baby Splinter!

    Everyone loves to finish a work out with a burpee shuffle and a ring of fire – YHC loves to hear the pax encouraging the pax on as we all push through.. Proud to be a member of F3RVA!

    Thanks to Circle K for taking us out this morning – well said bro!

    All are welcome to come out to Hillcrest 5:30 run this afternoon – beverages after the run @ TYA’s so bring yourself and some cold ones ..

    BRR – 43 days to game day – can’t wait to come out of that tunnel – aye!!!

    See y’all this afternoon or in the gloom…

  • Pre Blast- Saturday, 8/6 Convergence and Grow School

    F3 RVA PAX,

    The Gnarly Goat will Q a special 0700 edition of DogPile on 8/6 (Note: This will be the Saturday workout for RVA with no 0600 DogPile).  Mr Goat comes to us from F3 Isotope (northern Charlotte).  He’s Capt in the Fire Dept, a Naval Academy grad and he’ll be leading a Grow School (with Coffeeteria) immediately after DogPile at Elwood Thompson.

    The purpose of the Grow School is to pass on leadership lessons and help move us towards regional status.  We’ll discuss personal leadership development, how we grow in our community, and how we leap outwards from RVA to pass F3 to our brothers who don’t how much they need it!

    We’ve doubled our number of workouts the past couple of months, and it’s awesome to see so many new faces posting.  This is a great chance for the PAX to get together at one of our best AOs while sharing some ideas on growth.

    BUT WAIT, THERE’S MORE!  We’ll also be having an F2 event Friday night, 8/5.  More to follow on that very soon.

  • Road to the White House

    15 men stormed into the Atlee High School parking lot in the 83 degree heat at 5:30 AM. The GLOOM was hot and humid for sure! The theme for the workout was “Road to the White House.” This road is a race with many stops, bumps and turns along the way. You have to compete to win and victory requires vigilance. In this workout, the fight was against yourself.

    THANG

    COP

    Mosey over to the basketball court. Lab Rat poked fun at The Carpenter due to his first Q and that prompted The Carpenter to turn up the heat on the workout.

    101 SSH (as opposed to the original plan of 50), 15 Merkins, 20 Don Quixotes, 15 arm circles

    Mosey to the main road.

    Campaign this!

    Run the campaign by going from stop to stop on the campaign trail. The trail is from the edge of the parking lot to the far gate. Run and stop at every light (15 lights total) along the way to do 5 merkins. Celebrate at the gate with 20 burpees and then plank up to wait. Run the campaign back by running and stopping at every light (15 lights total) to do either 5 incline merkins or 5 decline merkins. Finish at the starting point by doing 50 LBCs and plank up.

    Mosey over to the bus loop.

    Battleground States

    Fight for the battleground states – Virginia, Ohio, Florida, North Carolina

    Runs the bus loop while stopping to fight (yourself) in the battleground state for votes.

    • First stop – Virginia – 10 jump squats
    • Second stop – Ohio – 20 werkins
    • Third stop – Florida – 20 dips
    • Last stop – North Carolina – 30 2 count mountain climbers

    Mosey to the flag in front of Chickahominy Middle School.

    Final campaign stretch

    Partner up at the flag pole. Carry your partner as far as possible then switch. Stagger until reach the parking lot and then run to the shovel flag.

    Vote Count

    20 count American hammers

    20 count flutter kicks

    30 count Alabama prom date

    Ring of fire – plank and hold while each person runs around the ring.

    Finish with the COT. The Carpenter took us out (“There is only one July 26th, 2016. Today is a gift that only comes once. May we go out and be all that God has called us to be with His strength”).

    MOLESKIN:

    Happy Birthday to Lab Rat’s son.

    This was the first Q for The Carpenter and he came with a election year theme. The men did not declare party affiliation. They put their energy into the workout instead.

    6 men rolled into the parking lot in a van together. Others showed up on their bikes or cars. The rally cry was issued as everyone came together. The COP seemingly started like a normal DaVille start. Lab Rat issued some commentary on The Carpenter’s talking and that triggered some competition. It had been reported that a workout in Florence, SC featured 100 SSHs. The Carpenter decided to beat that number by 1 and led 101 SSHs as a start. The chatter grew as the PAX ran over to the road.

    The PAX engaged in a strong run with merkins. Psycho arrived late and ran to the back of the high school to find everyone. He could have turned around and went home but persevered to find the crew. Lab Rat continued to talk all along the way. He must have enjoyed not Q’ing the morning. As always, Abacus brought enthusiasm and the heat. Once again, Furball and Loogie did fought through the workout and pushed through.

    The team cranked through the heat and humidity for a solid workout. They all achieved a swim workout through the humidity along with the workout.

    We continue to pray for Emoji’s wife as she undergoes chemotherapy. In addition, the team is looking to make a strong presence at the Reese Strong 5K on Saturday, September 17th (http://www.reesestrong.org/reesestrong-5k/).

    The Carpenter Out!

  • Back Home

    Wednesday afternoon run is back at hillcrest at 530p on Wednesday. Look forward to seeing you there. Should be a nice temperate afternoon.

  • The Conveyor Belt comes to NoToll

    17 strong posted for a Huguenot Park beatdown. 81 degrees at 5:30am. It went down something like this:

    THANG

    COP
    20 SSH, 20 Imperial Walkers, 20 Crab Cakes, 21 LBCs

    Mosey to first soccer field

    10 minutes of burpees

    Mosey to parking lot

    Conveyor Belt: 3 columns of 5-6 PAX, standing 2 parking spaces apart, perform appointed exercise, bearcrawl forward, guy at front runs to back
    3 iterations: 5 monkey humpers, 3 squat jumps, 3 merkins

    Mosey back to soccer field

    Taking & Thinking: listen to “Ride” by twenty-one Pilots, lunge in place, when you hear “take”, “taking”, “think”, or “thinking” perform 2 squat jumps

    Mosey back to parking lot

    Backwards Conveyor Belt: same as before but crawlbear backwards to each station
    2 iterations: 5 monkey humpers, 3 merkins

    Mosey to tennis courts

    5 Minutes of Mary: 20 Freddie Mercuries, 20 Rosalitas, 20 Hello Dollies, 20 LBCs, 20 Alabama Prom Dates, 20 American Hammers

    Mosey back to SF for COT.
    Johnsonville took us out.

    MOLESKIN:

    Happy Birthday to Rosie!

    YHC stole most of this workout from his own Circus Maximus workout from a few weeks ago where the Conveyor Belt was performed with kettlebells. It seemed to work well without KBs. 3 columns worked well with 17 members of the PAX.

    “Taking & Thinking” was met with mixed reactions. YHC needs bluetooth speakers if he’s going to attempt that one again. It may have been better only doing 1 squat jump at each action. YHC enjoyed it, and that’s all that matters. Viral is not a fan of bands with silly names.

    Flashdance poked fun at YHC for bringing music to the workout. YHC threatened to bring his cat as a restrictor plate for Flashdance next time he Q’s.

    Welcome back to Hyena who posted for his 2nd workout.

    Solid work today gents. That was hot.

    Great Coffeteria & Starbucks post workout w/ Shooter, Rosie, HoneyDo, Upchuck, Viral, Hardywood, & YHC.

  • An Octave Lower

    7 runners + one on two wheels posted for a swampy Spider Run.  Most roads into the Commons were closed, providing some logistic challenges for most of the PAX.  Eventually circle up at the Commons then head out for some hill fun.

    The Thang

    Mosey around the lake, past the baseball field, up fraternity row, short loop around Dartmoor before the long slow slog up Horsepen to Patterson.  Back down Ridge Top to our favorite Spider Run hill Chandler for interval repeats.  1 minute up Chandler at 80% with a slow mosey back down to the bottom in 1:45.  Repeat for a total of 6 iterations, meeting or exceeding previous distance.  Up and down Gardiner and cut back through campus to the start.

    Prayers for the PAX by YHC.

    Moleskin

    The university must be close to finishing the road repairs as school will start up soon.  Nonetheless, closures this week confused the PAX.  That is except for one.  Copernicus the Pathfinder found his way, driving up right as we were about to depart.

    Fudd proved that he does not discriminate how he shares his love as there was a clear “Hey Roger” from an individual on a bike with a slightly deeper voice than usual.  The conversation that ensued cannot be posted.

    Hills today were brutal.  YHC enjoys intervals as it helps not only with tolerance to hills but also contributes to a speed workout.

    Splinter out.

  • We Eat Rocks For Breakfast

    4 brave and fearless men showed up for F3 Batteau on a beautiful Monday morning.  The conditions were ripe for the success flower to bloom.

    The Thang:

    COP  – 20 X SSH, Imperial Walker, LBC, Freddy Mercury, 10 Merkin

    Tritons Revenge – Run around the pond.  At each lamp post perform one burpee.  Add a burpee for each lamp post to complete 10 posts total.

    Cincos – Start with 5 Pole Smokers and 5 Merkins.  Add five more each round until 30 are completed.

    Lunge to bridge

    Highway To Hell – Pick up a rock of success.  Complete 20 squats with rock.  Run to stairs, up the brick path.  At the top perform 20 dips.  Pick the rock back up, run down the other side and back to where we started.  Complete 3 rounds.

    Mosey back to flag, numberama, namerama and Swirly lead us out.

    It is in the opinion of YHC that Mondays may be the hardest day to break free from the gravitational pull of the fart sack, but also the most important.  This group of men CRUSHED it today.  A big cheers to Slurpee for dancing with doubt and leaving it all out in the park.  Kevin Bacon is a warrior and dominated Highway To Hell, kudos to you brotha.  Swirly, you are the suffering sinsei.  Thanks for setting the bar so damn high every time.

    It is a privilege to plant the flag and dance with doubt in the mornings gentlemen.

    See you in the gloom.

    -Hardywood

  • Add the Loop

    2 faithful River runners broke out into the early heat of the day to tackle a few hills for some BRR prep.

    Head into Tarringon on Riverton Ridge and turn left on Ashwell to take the full loop.  Left at the round-about to head up the hill to Robious.  Twin Team down and back to the start.  A little over 4 miles.  Add another Ashwell loop and double back on Twin Team for the 5+ mile route.

    The hills here are real and the light breeze felt coming up Ashwell was welcome, especially for Lugnut after he tried to burn himself up running in Pocahontas Park yesterday.  The Ashwell loop adds an extra hill and removes the flat loop around the school for the 4 mile route.  As Lugnut said this morning, I am really starting to look forward to this run.  We are considering meeting up for a late evening run from here on Mondays leading up to the BRR if anyone is interested.  We may map out some longer route options to add some miles for those with longer mileage desires.

    Good run today.  Stay cool.