Category: Richmond, VA

  • Mutha Hill

    Seinfeld
    Seven runners posted this am for a run in very pleasant weather.

    The THANG
    Normal run routes, 4,5&6 mile loops, but instead of going all the way to Three Chopt, repeat the Hill between Granite and Libbie three times increasing speed with each interval, then run back to the Shovel Flag.

    Moleskin

    TClaps to Sippy for running to the AO again!

    As we gathered this morning, a tomato seemed to be joining our group until BT, recoginized her and she said “I think my group is across the way”. BT mentioned a Seinfeld episode reminded him who she was.

    The Hills were a bit of a Mutha for YHC when they are repeated in quick succession.

    Sippy and Saab appeared to matching each other step for step.

    Conspiracy posted even though his legs were being Problematic, YHC has a very clear understanding of legs issues. Way to push it!

    As when re-entered the AO, the PAX noticed Garbage Plate working out with the rogue crew that had assembled, Several of the PAX wanted to go encourage GP as he was doing burpees.

    Wilson was promoting his Golf outing next Friday, Helping him raise money, Info can be found here http://www.forethecause.org

    Tommorrow Toga Q’s Dogpile 0600
    TYA has Gridiron 0700(Bleeder is back in case of medical issues)
    Earthworm has the pre-gridiron Gut Check 0640.

  • Over the Hill(s)

    Bleeder planted the flag and 18 faithful posted for Lockjaw’s 40th birthday.

    The thang:

    Mosey to center field, COT: 40 side straddle hops, 40 little baby crunches.

    Mosey to corner of field,

    Over the Hills –

    pair up. First guy runs the 1 K loop around the school, second guy attempts 40 burpees. Second guy runs 1 K loop, first guy attempts 40 burpees. Plank.

    Mosey to circuit track – 1/4 mile loop. First guy does 40 pushups, second guy runs. Switch and repeat. plank

    Mosey to corner tennis court – first guy takes a lap around full basketball and tennis court, second guy attempts 40 WWII situps. Switch and repeat. Continuously first guy then runs tennis court only, first guy attempts 40 LBCs. Switch and repeat. Plank

    Mosey to center field. 6 Minutes of Gary – 40 seconds on, 10 second rest, two rounds. Exercises- Ball dippers, lizard merkins, handstand kicks or carolina dry docks, high knee jumps or slow bending squat.

    5 Minutes of Mary – freddie mercury, russian twist, hello dolly, superman.

    Moleskin-

    Quite fitting Lockjaw LIFO’d his 40th birthday workout. T-claps for making it out though, the Over the Hills workout, or as noted Around the Hills since there are no hills at this particular AO, was designed by YHC to show some love for our no longer ‘hate’ brother. The silence was deafening in contrast to Ricky Bobby’s RESPECT a few weeks back during name-o-rama.

    YHC apologizes for some of the sloppiness this morning, YHC thinks he actually said southern aggressor at one point of the plank. Simply unforgivable to my highly esteemed southern gentlemen. YHC was running on fumes from lack of sleep. However, if someone in the PAX showed up for the Patriots celebration workout at 4:30 AM, well, laugh’s on you bud, I was watching replays of Super Bowl 49 in my fart sack.

    Welcome FNG Ponzi!

    See you guys in a few weeks.

    Singer

  • Where’s Wilson????

    Six brave men started the mosey on a BEAUTIFUL morning, then Wilson came rolling in as if he were auditioning to drive for Bleeders race team. Then it became 7!

    The Thang:

    • Once Wilson got caught up to the PAX he reversed directions…….yes with Weinkie in hand.
    • Mosey to rear of school for COP. At this point YHC was tying his shoes and did not realize we had TWO FNG’s. Wedding SInger GLADLY pointed this out and started the disclaimer. Once YHC got his bearings straight, it was all about getting started!
      • Burpees – 6 OYO (kind of)
      • SSH – 16
      • Merkans – 16
      • Imperial Walkers – 16
      • Bird Dogs – 16 ( A Wilson Favorite)
      • Forward Arm Circles – 16
      • Backward Arm Circles – 16
    • Mosey around front of school heading to the football field
      • It’s BEAST time – Total 36 per exercise – totalling 108 burpees – 1/2 BEAST
        • 1st exercise BURPEE
        • 2nd exercise BURPEE
        • 3rd exercise BURPEE
      • Short mosey off to a nice grassy area
        • Rotating ring of Fire 1x around
        • Each PAX member chose an exercise.
        • Rules: No repeat and no repeat of body part
        • i.e. Merkan then close grip Merkan
      • Mosey back to flag

    The Moleskin:

    Here is how it went down today.

    • Wilson was late (about 5 seconds – seems to be a recurring theme), but got caught up and regained the Q from Wedding Singer who assumed the charge.Goose, Lug Nut & Singer were more than happy to start busting YHC’s balls out of the gate. 🙁
    • YHC had intended to bring the serious pain and attempt a full beast of ALL burpees, but decided that the COT was an important time to warm up so no injuries happened. Ok, it was really because I was late.
    • Once the COT was done, the Weinkie went away! Who can;t remember burpees! At one point I heard Wedding Singer cry out for someone to deliver me a Weinkie. Mumble chatter was heard during the Burpee fest from Singer & Lug Nut, but Singer quickly got called out on his form  by YHC!
    • Can’t remember for what reason, but Goose was providing YHC grief (very uncharacteristic – NOT) so, instead of going easy and doing another exercise for the 3rd round we did BURPEES!
    • YHC contiues to try to pack too much into a workout, but will get the hang of it soon…………….
    • Great to see TWO FNG’s today! Welcome Kozar & Clooey & great job by all!
    • TClaps to RIcky Bobby today for pushing the limit! During one of the Burpee sessions, he was quickly approaching Goose to try to claim 1st place.#RESPECT Maybe next burpee session. I hear Ricky Bobby likes to be hard on his equipment and push it hard!
    • See you boys in the gloom!

  • Steph Curry MVP

    F3 started in Charlotte…so did Steph Curry.

    Curry’s Plays of the Year (Click it, you’ll be glad you did!)

    In celebration of Steph Curry being named the NBA’s MVP, 21 strong gathered in South Richmond this morning for a Steph Curry-themed workout.  It went down as follows:

    The Thang:

    COP – 30 SSH, 30 LBCs, 15 Merkins, 15 Imperial Walkers, 30 Slow Bending Squats

    Mosey to NE Soccer Field

    Burp & Merk up to 5, repeat 5 then descend for 30 total Merkins

    Line up on side line for The Davidson Wildcat: Burp & Merk up to 8, with a width of soccer field inbetween each Burp.  Plank-o-rama after 8, including Wilson’s Lasagne Party. Descend down from 8 – add restrictor plate of double merkins for top finishers of ascending 8.

    Mosey to parking poles for Tom Brady’s Pole Smokers (only for TYA & Wedding Singer to click) – Tabatta Style (30 seconds x 8)

    Mosey to SW Soccer field for The Golden State Warrior – abbreviated Beast with 5 exercises at 6 stations (30 total) – Monkey Humpers, Mountain Climbers, Freddy Mercury, Imperial Squat Walkers

    Mosey to bleachers for Dips – Tabatta Style (30 seconds x 8)

    Mosey back to shovel flag for COT.

    Moleskin:

    • Welcome to Shooter & Rapunzel.  Way to keep up this morning!  Hope to see you back soon.
    • YHC totally forgot about Cinco de Mayo.  Apologies.
    • TYA mentioned something about “past players” whenever YHC yelled “Darrell Green” at a 28 count…at least the ‘Skins never cheated to win their championships.  Stay classy, New England.
    • Apparently Loose Goose, Wilson, maybe others misunderstood the explanation of the restrictor plate: double merkins during the descent of The Davidson Wildcat…and went from 16 to 15 to 14 rather than 16 to 14 to 12.  TClaps to Splinter for setting them straight.  Maybe we need another math formula for those guys.
    • Cheers to Bleeder for passing out extra T-shirts from the Hardywood 4 Miler (F3 was a Gold Sponsor)
    • YHC is also an alumnus of Davidson College and always said Steph Curry would never make it in the NBA…YHC Sr & MYHC remind him of this as frequently as possible.

    Weekly workouts as usual this week.

    YHC forgot to mention: Looks like we’ll have a guest Q next week – Freeloader (from CLT) has signed up to lead us at NoToll next week, so you won’t have to listen to YHC’s gob for one week, at least.

  • Dude, Where’s My Flag?

    Seven strong for a warm, clear Monday morning that went like so:

    Mosey from front parking lot around to the bus circle for the COP – 15x Ball Dippers,15x Hello Dollys, 15x Carolina Dry Docks, 15x Don Quixotes, and 15x Imperial Walkers

    Jog to front field for running warm-up including 30 yards (the width of the school building) x 2 High Knees, 30 yards x 2 Butt Kickers, 30 yards x 2 at 60%, 30 yards x 2 at 70%, and 30 yards full go.

    Jog to front parking lot for Clock workout – 12 stations along the parking lot with 60 of each of the following:  Prisoner Squats, LBCs, Merkins, Wide Leg Squats, Flutter Kicks, Windmills, Alabama Prom Dates, Lateral Hops, Walking Lunges, Reverse Curls, Single Leg Deadlifts, and 60 plus paces around the traffic circle.

    Finish with a Burp Circle – circle up in COP with one member of the PAX completes 5 Burpees while the other members plank walk back and forth.  Following Burpees, jog around the circle and return to your spot – next member completes same exercise until done.  Finish with 60 LBCs and 30 seconds of elbow Plank.

    Moleskin:

    YHC used a Weinke today and proud of it.

    Fudd returned to the U.S. of A. from Greece – Fudd needs to return a mini-flag to Wedding Singer, so Singer can take it to France and complete Merkins with the locals whilst wearing a black beret.

    Good start to the week.  Missed an opportunity to geek out with it being May the 4th Be With You today.  We did complete some Imperial Walkers.

    Thanks,

    Chum Bucket

  • Ladies, Welcome to the PAX

    A PAX of 11 strong posted in the gloom to meet their match:  the ladies.  Probably the most hyped workout ever at F3 RVA, the ladies were hand-picked and harvested specifically to throw down a challenging 60-minute workout.  8 feet in length, and ranging from 3 inches to 8 inches in diameter, these were not your average ladies.  Inspired by Chum Bucket at the F2 a few weeks back, YHC decided to bring every gimmick possible to get the PAX out this AM.

    THE THANG

    Mosey over to the far circle, navigating around the dell and through tents set up for Arts in the Park

    25x SSH
    25x IW
    10x Push-up to Planks

    Mosey over to the near circle.  Waiting for the PAX was Chuck, YHC’s faithful truck.  Plank up on the circle as YHC introduced the PAX’s 7 ladies:  Wilma, Betty, Bertha, Edith, Agnes, Matilda, and Harriet.

    The PENTAGON:  5 stations, 8 rounds.  15 seconds of work with 8 seconds of transition to the next.  In pairs

    1 – Rock Dance
    2 – Push-pull w/ ladies
    3 – Sit-ups w/ ladies
    4 – Derkin w/ feet on ladies
    5 – Truck push

    Mosey over to the Dell.  PAX split in half.  Once the groups were done, they switched.

    Group A (no ladies) – All exercises ran the width of the Dell and back to start
    – Bear crawl, 20 crunches
    – Crab walk , 20 flutter kicks
    – Sideways bear crawl, 20 Freddie Mercuries
    – Lunges, 20 rosalitas

    Group B (with the ladies) – All exercises ran the width of the Dell and back to start
    – Lady flips end over end , 10 squats
    – Lady rolls, 10 merkins
    – Lady on shoulder, 10 star jumps
    – Sprint (no lady), 10 zippers

    Log PT – pair up by height and line up at the edge of the Dell.  With your partner:
    – Lady on right shoulder.  Up, over head, down to shoulder, and back x 10
    – 10 steps forward
    – Lady curls x 10
    – 10 steps forward
    – Lady shoulder press x 10
    – 10 steps forward
    – Lady chest press (on the ground) x 10
    – 10 steps forward
    – Lady sit-ups (on the ground) x 10
    – 10 steps forward

    Rinse and repeat

    THE MOLESKIN

    There certainly was some hype over the workout.  YHC started by running the shovel flag in to the AO so the PAX couldn’t get a sneak peak at the ladies.  And the PAX stepped up to the challenge.  Great output by all!

    The chatter was fairly low today…guess the ladies just took the breath away.  Wilson confessed that he was pushed by pairing up with Garbage Plate on the Log PT.  Great job!  Seek out those who are better.  It’s the only way we get stronger.

    Among several new exercises to the workout, the rock dance got some extra TClaps.  PAX paired up, held on to partner’s shoulder and back (like a dance) and had to move them off of the X.  Lots of abs and core involved.  And a couple of stalemates.  Heck of a job today!

    Welcome two FNGs to the pack:  Hardywood and Crumpet.  Hardywood was EH’ed by Bleeder at the Hardywood 4-miler, hence his name.  He’s a member of Richmond Multisports and will raise the level of the PAX.  Crumpet is Loose Goose’s father-in-law.  He earned the PAX’s respect with his determination through the workout.  Crumpet teaches English (not American) overseas and hails from TX and AR.

    While YHC is generally meticulous about form, there were a few deviations today as there were too many moving parts for him to spot and correct.  No fear.  YHC’s will make up for it next time.

    TClaps to Bleeder for being the truck driver and photographer during today’s workout.

    ANNOUNCEMENTS

    – Mon, #Punisher, Holton Elementary
    – Tues, #NoToll, Hugeonot Park
    – Wed, #SourceOfTruth, Swift Creek Middle
    – Thur, #MOM, Mary Mumford Elementary
    – Fri, #RAMM, Mary Mumford Elementary
    – Sat, #DogPile, Dogwood Dell, 6:00am, #GridIron, Pouncy Tract, 7:00, (#PreGame at 6:40)

    We’re looking to build #GridIron back up.  Know anyone in the Short Pump, Windham, or Twin Hickory areas?  bring them out!

    Looking to get Backblasts via email?  Here’s a step-by-step on how to setup IFTTT to send you a email with the backblasts.

  • Standing Firm

    Three of the PAX #PreGamed at 0640, a fourth joined us at 0700, and two #Double-Dippers (one with the #Ladies) sped over from the #DogPile for some #GridIron action on another beautiful morning in the West End.

    The Thang

    COP – 25x SSH, 25x Don Quioxtes, 25x Deep Slow Squats, 25x imperial Walkers, and 25x Standing Side Crunches (“Bobbleheads”)

    Mosey to the #Mound for 10 minutes of Burpees

    Mosey to the pavilion at the parking lot for Dips Tabata

    Mosey to field events venue inside track for 25x LBCs, 25x Rosalitas, 25x Dollys, and 25x Alabama Prom Dates

    Mosey to track for 880 – high skips, lunge walks, 220 sprint, lunge walks, and 220 sprint

    Mosey back to field events venue for 3 sets of 20x PLTs with mixture of obliques

    Mosey to parking lot pavilion for 4 sets of 25x dips

    COT

    Groh pushed hard with a first-class posting.  He then took out the BOM with an inspired prayer or thanksgiving and supplication.  Great way to start the day – TClaps!

    Moleskin

    Wilson kept his solid #Double-Dip streak intact with his 5th consecutive posting – TClaps!  Conspiracy kindly revealed the #Ladies to the #GridIroners and the PAX duly noted that the logs appeared freshly cut (and likely thoroughly doused by Conspiracy) to increase the weight load on the #DogPilers.  Discussion digressed and it was agreed that Sammy Sosa would have corked his log.

    Johnsonville is back on the DL after losing his #DIY battle with a recalcitrant washing machine.  Nonetheless, J’ville faithfully posted and assumed command of the clock on the Burpees and DIP Tabatas.  More importantly, J’ville led the #Pre-Game with a look at leadership under the example of Daniel (part 2) – Daniel’s strong, trustworthy, faithful, and focused leadership engendered the envy and insubordination of other leaders under Darius; those insecure leaders, instead of seeking that which set Daniel apart as a secure leader, tricked Darius into proclaiming an unjust law but the ever faithful Daniel stood firm and survived the lions’ den. The takeway: Daniel was an effective leader because he was incorruptible; Darius’s leadership floundered because he failed to be on guard against the scheming of his subordinates.

    Solid 2nd F at the Daily Grind this morning.

    Be on your guard; stand firm in the faith; be courageous; be strong. – 1 Corinthians 16:13

  • Peppermint anyone?

    10 dedicated strong runners showed up to RAMM this morning for a quick morning stroll.  Weather was 70 and Sunny (or maybe 50 and raining).

    The Thang:

    PAX run from shovel flag to Grove Avenue. All take a right on Grove, three routes, 4, 5 and 6 miles, dealers choice.  4 mile loop turn around at Sauer, 5 mile loop turn around at Thompson, 6 mile loop turnaround at Belmont.  All run to intersection of Three Chopt and Grove, turnaround and run back to the shovel flag.

    Moleskin

    The PAX continues to complain that the mileage that the Q is reporting is not accurate, despite the fact that YHC has verified the mileage several times.  Because of his irreverance towards the Q, Bleeder was asked to drop and give me 10 burpees.  He gave me ten…but it was the middle finger, not burpees.

    Sippy reported that my 6 mile loop last week was only 5.5.  So I made sure this week that the loop was indeed 6.  Upon hearing the turnaround point sippy let out an audible “Damn”.  I could not have been happier.  Despite his longer route, Sippy Cup did pick about half of the pax on his way back to the shovel flag.  Sippy’s got wheels.

    Loose Goose set out to do 3.5 today (which was not an option) and ended up running 4.75 (also not one of the options).  Not sure how he accomplished this, but he did somehow.

    The PAX were all treated to peppermint lifesavers at the beginning of the run.  Although YHC is not a big fan of most of the “herbal” remedies, elixirs, and supplements out there, he did find a compelling article on the benefits of peppermint oil to running.  For a look at the article click here http://breakingmuscle.com/nutrition/the-surprising-and-substantial-effects-of-peppermint-on-exercise.

    Finally, there was a City of Richmond radar speed monitor on Grove Avenue, right in front of the school.  It did a great job of tracking the speed of the cars on the road.  When Swirly, TYA and Conspiracy were heading back to the shovel flag, Conspiracy, unsuccessfully, tried to have the speed monitor pick him up on a sprint.  Maybe next time if we run in a PAX (or if bleeder sprints), the monitor will pick us up.

    See you in the gloom next week.

  • Who doesn’t love a block party?

    12 posted for a truly beautiful morning just to lift cinder blocks.  Fun was had by all, and here’s how it went down:

    Blocks held overhead for mosey to center of soccer field for COP:

    20 SSH, 20 split jumps, 20 Don Quixote, 20 Rosalitas, 10 merkins

    Mosey to soccer field end line and partner up for blockfest:

    One partner curls while the other runs half field and back.  Flapjack with each partner doing 3 sets.  Repeato for military press, tricep extensions, block burpees, sumo squats, and a new exercise where you pass the block between your legs, switch legs, and repeat (like a basketball switch but with more ramifications if you miss).

    Block Minutes or Mary: 15 sit-ups with block on chest OYO, 10 Rocky Balboa passes with your partner IC, 15 sit-ups with block over head, 10 Rocky Balboa opposite direction IC

    Bonus 10 Block Burpees in cadence (yeah, we actually pulled that off) because the PAX was ahead of schedule

    Mosey to flag for COT

    Moleskin:  The last time YHC led a block party there was a significant amount of mumble chatter.  I theorized this was due to a lack of running.., problem solved.  There were some impressive performances today as several of the PAX found some wheels during the run portion (Bleeder, LockJaw, Swirly).  Now, was this because they were working to improve their speed, were they trying to save their partners from lifting too much, or did they want more time with the block to achieve beach body goals?  It should also be noted that Swirly appeared to be running laps when I arrived to plant the flag.  After establishing an understanding that the workout had not started yet, Swirly continued to run while waiting on the PAX to arrive.  FEBA!

  • Burpees, Beast, and a Reggie

     The Pax was 5 strong venturing into the gloom on a beautiful morning

    The Thang

    Mosey down the bus stop lane

    COP

    25x SSH

    25x imperial Walkers

    25x Crab Cakes

    30x Little Baby Crunches

    Mosey to middle field

    10 minutes of burpees

    Yep 10 min of burpees

    Mosey to the football field

    Beast

    Merkins

    Monkey Humpers

    Don Quixote’s

    Hillbillies

    Weezy Jefferson

    Deep Knee Bends

    Mosey to corner of track

    Lunge 100 m

    Jog corner

    Sprint 100 m

    COT

    Moleskin

    Great to see Earthworm at SOT.  He’s always bringing the max.  Somehow he survived an automotive tussell with Bleeder on the way down Old Hundred.  Not many survive those Earthworm, Well done.

    Fertilizer, small fibia’s, and 6 women discussions were heard in the mumble chatter during the lunges.  Not sure how the convo got started but it did make the next 5 minutes of lunges bearable.  It was also nice to help out Conspiracy and pick up his jacket all the way on the other side of the field.  He must have been pretty gassed to be walking so leisurely.

    Bleeder’s apparel store was open in the trunk of his car.  Not 100% sure what he was selling but it looked like some were buying.

    YHC and DK discussed the trials and tribulations of installing ceiling fans.  While YHC’s color blindness is an issue DK was able to repair manufacturing defects.  If the F3 Nation needs assistance, DK is the man to go to.

    Afterwards Bleeder and YHC ventured out to meet our man in the press box.  Turns out his name is Reggie and he’s been living there for about a month. Reggie gave us a brief spiritual lesson and was off onto his daily adventure via Old Hundred Road.  We wish him the best.

    See you next time!