Category: Richmond, VA

  • Heat, GI Tracts, Sore Knees, oh my….

    A PAX of 4 arrived with their respective ailments and the fortitude to knock out an early morning run. The course varied depending up aforementioned discomforts and ranged anywhere from 4-8 miles – everyone pursuing their own personal challenge today.

    YHC enjoyed my run with Wilson today…mostly chatting about the scenery (e.g. Maymont, tomatoes). I could start my diatribe on the hazards of wearing a double layer long sleeve cotton t-shirt on one of the hottest days of the year, but I said my peace on the trail. I’ll just give kudos to the man for his consistency. In addition, it turned out to be quite the magnet for chatting up the ladies, who were compelled to inquire about wearing of long sleeves on such a day…there is a method to Wilson’s madness.

    2nd F at ET was somewhat staggered today, but still enjoyed it. I hope everyone has a pleasant day and recovers for next week.

    Saab abides (when able)

  • A directive from Splinter

    Twenty strong converged to Dogpile on yet another muggy Saturday morn.  With a request from Splinter from the evening before to deliver a solid beatdown YHC commenced with:

    COP:  50 SSH, 20 Flutterkicks, 14 Merkins, Arm Circles – front and back, 20 Hillbillys, 18 Burpees (in honor of the RNC convention and 18 GOP presidents)

    Mosey to side of Carillon for TAT – TAP. Partner up, one partner does Touch a Tree while other does designated exercise.  Round 1 – 8 Trees & Donkey Kicks,  Round 2 –  6 Trees & Mtn Climbers, Round 3 – 4 Trees & Russian Twists.

    Mosey to Pull-Up bars.  Partner up.  3 Sets of Pull-Ups and Chin-Ups.  8 for first set, then 6, then 4.

    Mosey to bowl behind Amphitheater for Jacobs Ladder– Up to 8.  Then over into Amphitheater.  Derkins down the steps:  5 every step to the bottom.  Then escalating back up with Jump Squats 1 up to 18.  Then mosey over to field for:

    Jacobs Ladder (Halloween version): Same Jacobs ladder concept but instead of Burpees up the hill do Merkins, up to 6.  And oh yeah instead of running the PAX will bear crawl and Crab Walk between the sides.

    Mosey back to the Flag.

    NMS:  YHC received a text from Splinter last night announcing he was back in town and in need of a good beatdown.  Considering Dogpile Qs are expected to be the toughest of RVA each week so with the added pressure YHC decided to double up on the Jacobs Ladder, while reprising the Halloween version from last year with the Bear Crawl / Crab Walk in between.  YHC hopes the PAX enjoyed the extra effort with the lack of overall theme.

    Good to see Slurpee out at Dogpile put in a strong post today and very good to see Singlet come back for more, especially after Hardywood’s beatdown last week. Also Upchuck went again this morning to bike the trails after Dogpile for qseudo-double dip of his own.  Glad to see him as a Dogpile regular now.

    Again it is cool to see how Swirly’s Touch A Tree has evolve into a true deliverer of pain, and how much better it is to do in the sunlight, Aye!

    It’s been a while since the PAX has done the true Jacobs Ladder in the Bowl behind the theater. That, coupled with the heat & humidity seemed to wear out the PAX.

    To YHC’s knowledge none of the PAX needed the Blue Relief stations today, offsetting the recent trend.  Toga continues to show glimpses of the Old Toga during the beatdowns but does his best to hide his true sarcastic nature.  Maybe the PAX can negotiate a truce whereas New-kinder gentler, restrictor plate Toga appears only when Fudd is in attendance, and when not then the Old Toga is allowed to be freed.

    Prayers went out for Toga’s father, Emoji’s wife, and Spit.  The PAX is praying for all of you.

    Announcements:  Less than 50 days for the BRR.  A Convergence/Grow school is happening August 6th (?) at Dogpile at 7:00.  See Toga or coming Pre-blast for more details.

    What a privilege it is to lead a fine group of men this morning!

  • Stepping Forward

    Five of the Faithful posted at the GridIron this morning for a return of the Fibonacci Sequence. Here it is:

    Thang:

    The Starter:

    Mosey to field event venue inside the track for X20 mix of SSHs, DQs, and IWs (IC) and a quick DIY stretch.

    The Ascent:
    X1 440 yard Track Run
    X1 50 yard Bear Crawl
    X2 50 yard Karaokes
    X3 50 yard Sprints
    X5 Lateral Lunges and Curtseys (right side) and 5 Lateral Lunges and Curtseys (left side)
    X8 8-Count BodyBuilders (Pan Pax cadence)
    X13 Swing Lunges (alternating legs forward and backward lunges, starting right side)
    X21 Squat Jumps
    X34 Mountain Climbers

    The Summit:
    X55 Merkins, X55 APDs, and X55 Box Cutters in 5 sets of 11s

    The Descent:
    X34 Mountain Climbers
    X21 Squat Jumps
    X13 Swing Lunges (alternating legs forward and backward lunges starting left side)
    X8 8-Count BodyBuilders (Pan Pax cadence)
    X5 Lateral Lunges and Curtseys (right side) and 5 Lateral Lunges and Curtseys (left side)
    X3 50 yard Sprints
    X2 50 yard Karaokes
    X1 50 yard Bear Crawl
    X1 440 yard Track Run

    The Finisher:
    X25 PLTs rinse and repeat
    X20 GridIron Goal Post Cross Bar Jumps

    COT:

    Counterama and Numberama.

    Announcements – (1) Convergence at DogPile at 0700 in two weeks (August 6). Double Dip option at 0600. Grow School following Convergence; (2) Need for “cover” Q at GridIron for August 6 – post at GridIron at 0655 in case of unexpected FNG posting; if no shows head to DogPile Convergence at 0701; and (3) Chum Bucket has under consideration a possible change to The Punisher’s start time to 0600 (but for now The Punisher will commence at normal start time of 0530 — stay tuned).

    Unspoken prayer concerns.

    Prayer of gratitude offered by YHC.

    Moleskin:

    Great to have Flipper back to the GridIron for his second posting in the West End – it appears that the first and last time we did the Sequence was at Flipper’s inaugural GridIron post. Sorry for the repeat, but we enjoyed your strong showing. Also, YHC appreciates the complimentary hand a wrist adjustment!

    Also great to have Cecil back for a strong follow up to his Kotter last week – strong work today.

    Chum Bucket graciously allowed for rounding on the Box Cutters, though his execution of same paid homage to sharp right angles. Clinical precision.

    Attila rescued YHC during the back end of the Descent by seizing the Q and leading the Pax to the finish. Well done Attila, and thanks. Small ball Qism is welcome – you’re between second and third base and heading home!

    Coffeeteria at Einsteins

    Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.

    Philippians 4:8 (NIV)

  • Follow the Pink Arrows

    13 runners and three bikers posted for a morning workout on this lovely Friday morning in RVA. Weather was 70 and sunny with the full moon to the light the way this morning.

    The Thang:

    Grove to left on oak, slight left onto cary and right onto hillcrest. Right onto west hillcrest, left on east hillcrest. Repeat the hillcrest loop as many times as possible. TYA will announce when it is time to head back to the shovel flag. Follow the same route back to the shovel flag.

    Bikers headed across the river to riverside drive for a loop around the city and back to the shovel flag.

    NMM:

    This was the second attempt at the Hillcrest loop for a Friday run. Much more successful the second time around. The first time only a few runners actually did the assigned loop. This time around, YHC marked the course with painted pink arrows on the road. To my knowledge, only one runner got lost today. Oyster missed the right onto Hillcrest, but YHC and Opus were just behind him and redirected him to the route. I am not sure that the pink arrows helped, I suspect that the fact that half the PAX had run Hillcrest before made a big difference in everyone staying on route.

    Swirly was having issues this morning. Unlike Dogwood Dell, Mary Mumford and todays route do not have big blue convenience boxes at the AO. As a result, Swirly contributed to the compost pile near the garden at MM. Unfortunately that did not completely solve his problem, so the extra weight and discomfort slowed him down considerably this am. I wonder if they will have these blue boxes at the BRR? I hope so, because doing like a bear does is strictly against BRR rules!!

    Lots of talks about animals post run. Sippy conveyed a story about a run he had early morning on the trails near Belle Isle. As he was running along, he saw a deer coming across his path. As it approached, Sippy crouched down to brace himself for the impact. Fortunately, the dear leapt over him right before impact. Sippy and Saab both have owl stories. I have not heard either of them, but just wonder if the owl attack on Saab’s head impacted his receding hair line?

    Lug nut got an early start this morning. As YHC was marking the route, Lug was on his way to the hillcrest loop. He had a “glow stick” on that Saab speculated wasn’t a glow stick at all. The theory was that in his quest to leave early in the morning, he merely picked up a cylindrical item from his bedside table that he thought was a glow stick. When he turned the light on, he was pleasantly surprised that it not only provided light, but game him a back massage during the run. Wonder what Saab though it might be?

    Fingers crossed for Sippy. On one of his loops he, phonics and a few others attacked the Chairman Hill. On the hill he tweaked his knee a bit and walked back to the shovel flag. Thanks to Circle K for picking him and getting him back safely and to Swirly for giving him a ride home.

    Welcome to Opus, a Friday run new guy (FRNG). He did a great job today. We always have a variety of run distances on Friday to accommodate any pace or mileage requirements. Thanks for coming Opus.

    Bikers were flying this morning. The PAX had a great pace going coming back into the AO. YHC heard that Fudd did a great job leading the pace line and that Ricky Bobby was a beast on the hills. No tools reported that he left it all out on the road the morning. Great job guys!

    Announcements

    Reese strong 5k coming up in September. See Phonics or Lab Rat for information. There is also a kids training team for the run. Phonics has the details.

    BRR is 7 weeks away (8 weeks if your are Saab).

    TYA Out!

  • Art Monk with a mix of Beaver Jams…

    11 strong including 1 FNG showed up for a tour-de-Mary Munford today. Here’s what transpired…

    COP: SSH, Arm Circles, LBC’s, Burpees (5)
    Curb Crawls: Descending from 7. Crawl out, crab walk back.
    Lazy Dora’s: 100 Merkins, 200 Flutter Kicks, 300 Squats. Partner performs 10, 20, 25 while other is in hold position (plank, 6-inches, squat)
    Triple Check: B-to-Wall, crab-crawl to court and begin merkins. Runner runs out backward, does 2 burpees, then returns running forward
    Traverse field (out and back) performing exercise at each 25 yard increment. Selection was WWII’s (increment by 3….i.e. 3, 6, 9, etc. Finish at goal line with 24)
    Circle of fire: Dealers choice (burpee, merkin, drop and roll). No consecutive choices.

    Naked Moleskin:
    Oh where to begin. DK brought an FNG (Hyena) who appeared to know a number of other PAX due to past working relationships. YHC appreciated his good humor and take-it-in-stride attitude as we cycled-through the curb crawls (at times laying down and laughing on the pavement). On the way to the field a number of the PAX nearly ran into the tomatoes. Not a bad situation to be-in by the way. Kevin Bacon equated the near collision as something akin to a “beaver traffic jam”. (Disclaimer here…he said this was the name of a friend’s band…the name of which was thought-up by the friend’s grandmother…so that of course makes the whole reference strictly innocent and wholesome). After that, there was a fair amount of good chatter during the lazy-doras as it kept everyone in one place. It was then DK announced M had gotten him a cat for his birthday. The cat’s name by the way is Art Monk (presumably anointed given his fine tenure with the Jets and Eagles). YHC has two questions: Does Art Monk know about this and is he ok with it? Does the cat know about this, and could he really be a Dallas fan?

    Anyway, YHC personally liked the mix on triple check but others may differ. Appreciated DK helping me navigate participation in a triple-check of just 2 people – something I had never experienced. During the ring of fire it was aptly pointed out that there was little difference between the merkin and the burpee. YHC won’t choose that again.

    Many thanks were extended to DK for hosting the run and social yesterday…Clearly, much thought planning went into it (including maps – which some regretted not using…er TYA)

    7 weeks until the BRR – just ask TYA. (I didn’t have the heart to tell him I thought it was 8 weeks.)

    I had fun guys. See you in the gloom.

    Saab abides

  • Luna plena at the Circus Maximus

    Seven of the able-bodied Faithful posted at the CM under a stunning full moon and ideal conditions. There was little time for pleasantries though, of course, there was a pithy and code compliant welcome and disclaimer. We got right at it as follows:

    Thang:

    1st Quarter – 10 Minute EMOM:

    Odd Minutes:
    X5+ KB American Swings
    X5+ KB Squat and High Pulls
    X5+ KB Squat and Presses

    Even Minutes:
    X5+ KB Right Arm Rack Left Lunge
    X5+ KB Left Arm Rack Right Lunge
    X5+ KB Triceps Presses

    Farmer’s Carry One Lap of The CM – Single KB (alternating R to L)

    2d and 3d Quarters – The 300:

    X25 Pole Smokers
    X25 KB Right Snatches
    X25 Merkins
    X25 KB Left Snatches
    X25 Air Squats
    X25 KB Right Swings
    X25 APDs
    X25 KB Left Swings
    X25 CDDs
    X25 KB Right Clean and Presses
    X25 Curtsey Lunges
    X25 KB Left Clean and Presses

    Farmer’s Carry One Lap of The CM – Single KB (alternating R to L)

    4th Quarter – 10 Minute EMOM:

    Odd Minutes:
    X5-X10 KB Halos Clockwise
    X5-X10 KB Tricep Presses
    X5-X10 KB Halo Counter-Clockwise

    Even Minutes:
    X5-X10 KB Pull overs
    X5-X10 KB WWII Sit-ups
    X5-X10 KB Seated Presses

    Farmer’s Carry One Lap of The CM – Two KBs OR Two Laps Run of the CM

    COT:

    Counterama and Namearama

    Announcements: (1) BRR (see TYA re possible open slots), ReeseStrong 5K (see Phonics or D’Ville PAXters), and Spartan Race (see Toga); (2) Grow school August 6 following special DogPile Convergence at 0700am.

    Toga closed us with prayer and set us out to the workday committed to seek all things good. Special prayer for Toga’s father – appeal to the Great Physician.

    Moleskin:

    All business today – quick pace.

    Glad to have J’ville back from canoe excursion in the Boundary Waters. Also nice to have Jolly Rancher (War Baby) for the first youth posting at the Circus Maximus – well done JR. BTW, J’Ville gives credit to CM for his ability to one-arm hoist his canoe through portage trails requiring serious bushwacking.

    White Deer (War Daddy) accepted condolences as he marks his 55.

    Attila appears to have posted early this am and asked who’s Qing? Learning that it was YHC he uttered something like: “Oh good, I won’t need to lock my car as it will surely be within arm’s reach for the entire workout.” Just 45 minutes later – on the elective two lap run of the CM at the end of the workout – Toga was observed running an extra half lap to usher Attila to the COT – just saying.

    Rosie claims one of the PAX duped him into false starting during the EMOM 10s – the more discerning PAX know better and viewed Rosie’s conduct as part of a purposeful effort to deprive the heavy KB-toting Toga of any meaningful recovery.

    The workout was solid, the fellowship strong. Great way to start the day with each one of you. Blessings.

  • Partner up !

    11 faithful and strong posted this morning @ Dogpile and here is how it went down!

    Warm up: 20 SSH, 10 Windmills, 10 Helicopters, 10 Imperial Walkers, 10 front and back arm circles, 10 Flutter Kicks, 10 Alabama Prom Dates.

    Pull up Station : Pull up ladder – overhand 1-7 with LBC’s in  between each one – underhand back down the ladder 7-1 with LBC’s in between.

    Partner Wall Dips – 3 sets of 10 dips partner holding feet – switch it up between sets.

    Incline Merkin Ladder – 1-18 up the amp theatre

    Partner Leg toss – 3 sets of 20 – switch it up in between sets ..

    Short Side Triple Check – Teams of 3 –  Run forward up the field  Run backwards back – Merkins – WW11 – 3 times..

    Native American Indian Run back to the flag

    Mary : 10 Cross leg lifts each leg, 20 LBC’s – 6 inches 25 count

    It must be mentioned that Oyster beat YHC to the AO this morning… Thanks for securing the AO Oyster well done.. TYA was very complimentary of the big blue relief modules @ Dogpile  – not only was he complimentary of  their cleanliness but of their locations all over the park – yep  he visited them again this morning before beginning the workout.. Probably because YHC called him last night to ask where and when did we relieve ourselves @ the BRR last year – for the life of me YHC could not ever remember going – I remember every other detail but that – did our bodies just shut down for 36hrs ?? Oh well – whatever it takes baby! By the way we are 50 days out from Game Day!

    Fudd (lifo) found us much earlier into the workout this time – atta baby Fudd – last time he was a lifo it took him 4 miles to find us … The mold from the rain had some of us slinging snot this morning but we battled through – heading straight to the pull up bars.. Guys we are getting stronger – pull ups are tough – some days you feel strong on the bars others you don’t – it’s ok – just keep pulling you are all making progress…

    Lot’s of grunting from the pax on the incline merkin ladder as usual… Not enough time to go back down the ladder  so YHC slid some merkins into the triple check just so the pax would not feel cheated:)

    Strong showing today guys – as always it is a pleasure to lead and to participate with this fine group of men. Thank you all for allowing me to play a small part in F3RVA – which happens to be a huge part of my life!

    Announcements : Come on out to the HDHH @ DK’s – see the preblast – 6:00 PM this evening – we will run and have some fellowship afterwords …

    Saab has the Q @ 45MM Thurs – TYA has the Q for RAMM Fri and Honeydo has the Q @ Dogpile Sat..

    I know I will see you all this evening and in the gloom tomorrow  !

    Swirly/Corporate

  • Run, Rest, Run, Rest, Run

    The pax at SOT was small in numbers but large on effort!

    COP
    21 x SSH
    15 x Abe Vigoda

    Mosey for 1 mile to CHHS 3rd entrance, jog around school and meet in front of tennis courts

    5 minutes of Mary
    20 LBC
    10 Cross Leg Lifts (each leg)
    20 Hello Dollies
    20 Rosalita’s

    Mosey to the track and into the home team bleachers
    Bleacher Run
    7 x run up/down mosey to the next rail, rinse and repeat

    5 minutes of Mary
    20 LBC – downhill
    20 Pole Smokers
    20 LBC – uphill
    20 Superman

    Mosey 1 mile back to the SOT parking lot

    COT

    Moleskin

    YHC was happy to see Wilson roll into the parking lot this morning, for a moment I thought SOT may be a pax of 1 again. A decent amount of mumble chatter occurred today mostly in an effort to slow down Wilson by engaging him in conversation. Kind of worked, kind of didn’t.

    All in all great morning to get up and get some exercise.

  • Go for two

    A PAX of two for Monday’s Punisher and we handled it like this:

    Mosey to the school side yard for COP – Imaginary Jumprope x 20, Arm Circles x 15 (forward and reverse / big and small), Russian Soldiers x 20, Hip Heist / Sit Outs x 10 (right then left)

    Saunter to the front yard for The Beast – Mountain Climbers, Lieutenant Dans, Rosalitas, Carolina Dry Docks, Freddy Mercuries, and Windshield Wipers.

    Move to the easternmost sidewalk for 5 Burpees, a 15 yard Bear Crawl, then 20 Alabama Prom Dates and 30 Box Cutters.  Zombie Walk back to the sidewalk.  Repeat twice for three total rounds.

    Slide to the gymnasium wall for alternating People’s Chair and Balls to the Wall and some attempted Inverted Merkins.

    Quick stretch then return to ShovelFlag.

    Moleskin:

    Pleased to have double the turnout of last week’s Source of Truth.  Good to see Toga show after his week driving around Tennessee.  Social on Wednesday.  Have a good week.

  • Scratch That Itch

    17 faithful to DaVille, 1 stand-in for Lockjaw, plus 2 FNG’s showed up this morning to make it a great showing for a foggy start to the day.  There was a shovelflag.  To horribly quote Marvin Gaye, “let’s get it on”…

    COP (all IC)

    • SSH X30
    • Ball Dippers X20
    • Don Quixote X20
    • Arm Circles X10 little X5 big, Reverso
    • Merkin X10

    Pole Smoker Indian Run

    • Grab some wood, first pax member does 10 pole smokers, the pax holds 6 inches.  Run to next pole down.  One time thru was plenty with 19 pax.

    Ultimate Frisbee F3 Style

    • Divide into teams by doing partner leg throws.  First on the ground was skins, second on the ground, shirts.
    • Every time frisbee touches the ground, pax does called out exercise
    • Upon on interception, throwing team does called exercise
    • Upon touchdown/homerun/goal/unit/point, defense sprints down field

    1 MOM

    • American Hammer IC

    Numberama/Namorama/BOM

    NMS

    So, YHC was talking with Lockjaw about how great of a “beatdown” the last Ultimate Frisbee at MM was and said we should do it more often.  YHC committed to calling same workout at DaVille, since he had the Q.  Lockjaw couldnt make it up, but instead sent Toga up to monitor DaVille operations.  Ultimate was still going down, as soon as the gloom lifted enough to see.  While waiting for the sun to burn off enough fog to be able to see, the pax got busy with some warmups and a little Pole Smoker Indian runs.  20 guys is too many for that though….one time thru was plenty of 6 inch holds to go around.

    As soon as Ultimate started going, the pax had to be reigned in a bit, because the competitive juices were flowing.  Momentum had to be stopped during drops to perform called out excersizes, which took a couple turns to grasp.  After that, it looked like this was going to be another drop-fest like the Mary Munford pax demonstrated last week.  However, both teams shook off the cobwebs and looked like they knew what they were doing.  The shirts held off a skins rally towards the end to pull off the 3-2 victory.  Since YHC was on the losing side (again), everybody got to do 10 burpees to celebrate.

    DaVille picked back up the F3 expansion today with a pair of triple-hates:  Welcome FNG’s Daisy Duke and Flea!  Daisy Duke tried to push the fact that he is a runner upon the pax, but his skimpy shorts were too much to overlook….I mean, he wasn’t going to get “Usaine Bolt” anyways.  Flea was named for being a bass guitar player and the pax pulling up lame after a good go at naming Daisy.  Still a solid name though, there just wasnt much variety.  Both these young men are off to college in the fall, but YHC hopes that they will continue to post into the summer and visit us on breaks.

    YHC also hopes that all skins think of Lab Rat as you stop at every jutting corner of your respective offices to scratch that itchy back today!  Mrs. Lab Rat kicked YHC out of the house this morning to shower under the hose before entering!  Here’s scratching at you, kids….

    Announcements

    • First and foremost, thoughts and prayers to Emoji and family, as his wife starts chemotherapy today.  We are all with you, Brother!
    • Hump Day Happy Hour is tomorrow, see preblast for who/what/where/when/why/how
    • Convergance coming August 7th at Dogpile????  Watch for preblast.
    • #CSAP stuff for Reese Strong 5K.  See preblast.
    • A couple openings for BRR may still be available.  See TYA, or Lab Rat will put you in touch with the right people.

     

     

    Lab Rat out.