Category: Richmond, VA

  • Merkinfest 2015

    A strong and dedicated PAX of 18 showed up at NoToll on this beautiful morning for a little modified push-a-rama.

    THE THANG:

    COP

    SSH x 21

    Don Quixote x 25

    LBC x 30

    Merkins x 10

    Copperhead Squat x 20

     

    Mosey to parking lot for 4 Corners (x2).  The pace was determined by the lead group doing Squerkins.

    Squerkins x 10 (alternate positions during second loop)

    Squats AMRAP

    Military Merkins x 10 (alternate exercise on second loop)

    LBC AMRAP

    Mosey to soccer field for the Merkin Ladder.  Start at x 20 and descend to x1 with 50 yd sprints between Launch and Target Points.

     

    Congregate in the middle of the soccer field for 7MOM:

    Box Cutters x 20

    Freddy Mercury x 25 alternating pace

    LBC x 30

     

    Ring of Fire:

    One round of 7 merkins

    COT

    MOLESKIN:

    It was good to Q for you men this morning, although I almost smoked myself demonstrating the Side Straddle Stork Hop at the start, which is a near impossible exercise;)  TYA is truly a beast!  The PAX had lots of energy this morning, no doubt empowered by a strong turnout that included some familiar faces (good to see you Iron Curtain!) and an eager FNG.  Welcome, Quickdraw!

    YHC tried to get his creative juices flowing with some new exercises.  I think the squerkins went well, although we could have definitely done more for more PAIN.  The military merkins were a bit of a clown show at the start, but I think they have potential.  We may have to try an entire workout of sparingly used obscure exercises to test our collective mettle.

    Admittedly, YHC almost thought he bit off more than he could chew with the Merkin Ladder, but the PAX performed so well and was so eager for more that it was fitting to finish with merkins again in the Ring of Fire.  Much mumblechatter could be heard, most in the form of verbal appreciation from the PAX for the gift of merkins.  “Thank you sir, may I have another!”  One can only wonder how excited Don Draper, er Fudd, would have been.  Hopefully, he is giving those Greeks all they can handle.  On a final note, JVille turned on the jets and sprinted to the COT.  YHC and Toga gave chase to no avail.  Deceptively fast and a strong runner, good to have him on the BRR team.

    Upcoming events:

    Workouts at SOT tomorrow, 45MOM on Thursday and Friday, Dogpile and Gridiron on Saturday.

    The Rugged Maniac is this Saturday, May 2.  Today is the last day to register, and the team is mostly filled.  However, if you are feeling it, contact JVille immediately.

    Until next time, AYE!

     

     

     

     

     

  • Time Check

    PAX of six this morning for The Punisher workout.  It went like so:

    Mosey to initial COP for 15 each of SSHs, Forward Arm Circles, Backward Arm Circles, and Standing Mountain Climbers.

    Deployment of 13 Acres Baker’s Dozen – designed for 13 exercises at 13 stops on the Linwood Holton Elementary School grounds.  Exercises included Squats, Merkins, Hello Dollys, Alternating Lunges, Wide-Grip Merkins, Rosalitas, Squat Jumps, Close-Grip Merkins, Alabama Prom Dates (thanks BT), Standing Donkey Kicks, Carolina Dry Docks, Flutter Kicks, and Mountain Climbers.

    Complete 13 of the first exercise and 7 of the others (baker’s half dozen) – move to the next station and complete 7 of the first exercise, 13 of the second exercise, and 7 of the remaining exercises – and so on until done.

    Return to the Shovel Flag for the COT.

    Moleskin:

    YHC planned a workout lighter on running following yesterday’s Hardywood 4 Miler.  The PAX worked hard to complete the Baker’s Dozen.  We ran out of time at the end of the workout and YHC had to audible.  Apparently my 1990s era IronMan watch is set a little fast – we may have ended a couple of minutes early.  TYA swore his clock was correct and that the workout started a little early.  Thanks to TYA and Wedding Singer for tallying the target rep total for the workout – had to adjust math from Rosalita position following the audible.

     

     

  • F3 Arrives in Greece

    Pretty sure this is the first F3 workout that has taken place in Athens, Greece but I might be mistaken on that.

    1 LIFO (Fudd) and 4 FNG’s posted to the site of the first modern Olympic games in Athens, Greece.  This is where the first marathon was run way back when people were still wearing Toga’s (shout out to the mayor of Grumpsville).  For those of you that don’t know your ancient Greek history, the first marathon took place after the battle of……bet you can’t guess……. Marathon!…… that took place 26.2 miles northeast in 490 BC.  One badass warrior named Pheidippides fought a full pitched battle and sent some Ottomans to their 72 virgins, and then ran 26.2 miles to tell the Athenians that they won the battle and to man up, grap some sack, and go down to the Aegean with their short swords in case the Ottomans decided they wanted round 2 as they sailed down the coast.  So he arrived, said “We won”, and dropped dead.  Badass…….

    So here’s how it went down….The Thang:

    Mosey from the Electra Palace hotel to the Olympic track (Panathenaic stadium) which was the site of the first modern Olympic games (built in 1896 or something like that).  About 1/2 a mile.

    COP

    SSH x 20

    Merkins x 15

    LBC’s x 20

    Mosey to the side of the track for stair runs up and down.  When you get to the bottom, do 10 Merkins and then run back up the next set and back down….10 more merkins……all the way to the end.

    Mosey to the statues of Homer and Plato (other end of the picture).  Split into one team of 2 and one team of 3.  One dude (or set of dudes) does the people’s chair against the base of the statue, while the other does a bolt to the middle of the stadium (about 100 yards) and back.  Once the runner reaches the middle of the stadium, the guy doing the people’s chair switches to burpees until the runner makes it back to the statues.  Repeat 3 times.

    9 Minutes of Mary on the infield:

    Flutter Kicks x 20

    Rosalitas x 20

    WWII situps x 30

    Ring of Fire x 3…..each dude does 10 merkins while the others hold the plank.  Go around the circle 3 times with no rest.

    And yes…..I sang Johnny Cash.  There were tourists taking pictures at that point

    Superman’s x 2…..and yes, I sang the song……”Believe it or not, I’m walking on air……”   The tourists were giving each other strange looks……

    Mosey to the tunnel entrance (where all of the athletes entered the stadium dung the opening ceremony of the games).  Bolt up the tunnel to the top, then back down and out for one lap around the stadium (400 meters) as fast as we could go.

    Mosey to the podium for the attached picture, numberama, namerama, and a quick prayer before we ran the 1/2 mile back to the hotel as fast a we could go because Fudd was late for a dinner reservation with his wife. 😉

     

    These guys were all runners and 2 of them smoked me on the lap run.  I know you RVA guys will be shocked by that, but as a disclaimer, I did have about 9 doubles of Glenlivet last night and smoked about half a pack of American Spirits.  Definitely wasn’t at 100%.  All of these dudes are good guys and said they plan on joining us for beat downs once we are back in RVA.

     

    Hope you guys in the states are having fun, cause I sure as hell am.  😉

     

  • Johnsonville’s Return to Q

    Four posted to the #Gridiron, F3Richmond’s later Saturday bootcamp. Lugnut planted a shovel flag, and Johnsonville took the Q after a very long “vacation” to allow broken ribs to heal.

    THE THANG:

    COP
    SSH x 35
    Merkin x 15
    Slow Squats x 15
    Partner Leg Pushdowns x 25

    Mosey to grassy knoll near Striker fields
    10 minutes of burpees

    Mosey back near SF
    2 sets of Partner Leg Pushdowns x 25

    Mosey to football field
    4 additional minutes of burpees

    Mosey to entrance of school
    Modified Triple Play — Pair up.  On partner does people’s chair while the other bear crawls about 20m and then sprints out and back about 200m.  Switch with partner.  Rinse and repeat for 3 sets in all.

    Mosey behind school to bleachers
    11s consisting of Dips on Bleachers (4 count), run to pull up bars (about 125m), Pull Ups or Chin Ups, run back to Bleachers.  Rinse and repeat in 11s fashion.

    COT

    MOLESKIN

    Wilson doubled up from #Dogpile, and the small PAX was encouraged by his arrival after the initial burpee-fest.  We understand that the remainder of the #Dogpile PAX elected to partake in a doughnut-fest instead.  The word on the street was that #Dogpile was extra gloomy that morning, but Wilson seemed very relaxed and well-rested.

    Earthworm led an inspiring 3rd F starting 20 minutes prior to #Gridiron. Participants focused on leadership qualities of Daniel, noting in particular how Daniel overlooked personal slights against himself, while pushing back against things he viewed as slights against God.

    Schedule:
    4/26 — Hardywood Twilight 4 Miler (F3Richmond is Sponsor and Has Tent)
    4/27 — the #Punisher 0530
    4/28 — the #noToll 0530
    4/29 — the #SourceOfTruth 0530
    4/30 — #45MinutesOfMary
    5/1 — #RAMM (run starting at Mary Munford ES)
    5/2 — RUGGED MANIAC + normal bootcamps

     

  • Here Comes the Sun & a Red Corvette

    14 strong posted just before Sunrise, including one LIFO, and one Kotter,
    Nickel Bridge
    The THANG

    Mosey to Circle for some parade Laps

    1st COP
    20x SSH
    20x Mountain Climbers
    20x LBC
    10x Merkin

    Mosey to 2nd COP
    20x Flutter Kicks

    Mosey to 3rd COP
    20x Rosalitas
    NoToll 5 Burpees
    Al Gore Touchdown

    Mosey to Center of Bridge
    50x Deep Knee bends facing east
    50x single leg knee bends each leg

    Watch sun come up to east

    Mosey Back to Other side of Tolls
    4th COP
    Plank & Dead Cock roach

    Mosey to Amphitheater,

    Ten Times
    Run to top, 10X Durkins, on each level Back done, 10x

    Mosey to Carillion
    Triple Nickel with LBC’s

    X’s & 0’s

    Pair up Bolt action, And Plank
    Jog to end of Field, Lunge Back
    Run to the Shovel Flag,

    COT

    Moleskin

    TClaps to Kotter Snowden, Welcome back!

    As we ran the circle a couple of times, to give the Chum(LIFO). Sippy and Swirly gain extra credit for running to the Workout. YHC only put in one mile before the 1st COP- delivering the Blue tooth Speaker the center of the Bridge.

    Running toward the Tolls, several comments were made that they had failed to bring their Passports for crossing the River, YHC informed them that we were only going half-way. With the number of Leg exercises being handed out, Conspiracy inquired if this was part of YHC rehab schedule( That was the case, excellent deductive reasoning there)

    YHC was happy to report that last week’s adventure into Canada did produce a 3rd place trophy for Team Schultz & Co.
    Audi

    As the Ten times “durkinfest” was taking place, it was noted the Conspiracy began to complain that this was a challenging workout(Complain might not be the right word, Asking YHC if YHC had thought about the Exercises beforehand. Gee, running out to the center of the Nickel Bridge with a Blue Tooth speaker to play “Here comes the Sun” by the Beatles before the entire workout, so we could all be watching the Sun come over the horizon at the exact right moment… hmmmm)

    Toga reported that he and Wilson happened to run into each other in the Atlanta airport. Both managed to not recognize each other at first sight, without the F3 gear on and in broad daylight, I guess will all look different(Normal).

    Getting the brand new Stingray Corvette to arrive at the end of the workout for a photo op, YHC had nothing to do with that. It was good to know that Wilson’s knowledge of Corvette’s included it’s current 0-60 time.
    Vette

    Coffeeteria

    Snowden, Chum Bucket, Lockjaw, Saab & Pelosi 5-0 arrived at the Carytown Starbucks for the daily dose of Caffeine and F3 Chatter.

    Announcements:

    Hardywood Four Miler tomorrow 5:30
    If you want to order a F3 RVA T-shirt you will need to do this today for Source of Truth and Gridiron.

  • Pick your poison

    10 strong and fast posted for a Friday morning run, including one Friday Run New Guy and one FNG.  Weather was a little chilly for this time of year, but perfect for a run.

    The Thang:

    Pick your poison – 4, 5, and 6 mile loops with a .3 mile extra credit at the end.  Everyone head towards Grove and take a right.  4 mile loop run to Sauer and turnaround, 5 mile loop run to Thompson and turnaround and 6 mile loop run to Roseneath and turnaround.  All run to Three Chopt, turnaround and head back to shovel flag.  For extra credit run the long way around the school.

    Moleskin

    The PAX continues to get stronger and stronger.  Swirly stepped it up and tackled the 5 mile loop for the first time.  Great job Swirly, everyday out there you are getting stronger.  Despite running the longest loop and the extra credit, Sippy beat all PAX back to the shovel flag.  It does not seem like you can send him far enough.  The five mile crew was paced by Pucker and Saab.  Both were first time Friday run guys but proved that they can push the pace.  Bleeder continues to improve weekly.  He and Wedding Singer ran the last of the four miles together and could not be caught by the five milers.

    During the naming ceremony for all FNG’s Brain Tumor continues to point out that the name Hemorrhoid is still unused.  Luckily today’s FNG avoided getting this name.  Hopefully this name will go unused for quite a while.

    Sippy let YHC know that his six mile loop was not actually a six mile loop, but closer to 5.5.  I will get the bike out this Sunday and remeasure each of our routes and get an appropriate turning point for Sippy.  We may have to send him all the way to the eastern Henrico county before he has a longer enough run!

    Announcements

    Hardywood 4 miler on Sunday.  F3 booth at packet pickup will be manned from 1230 to 430.  Let get out there and EH some new PAX.

    T-Shirts are on sale on the website.  Log in and get yours asap.

  • Fantastic 50!

    The Thang

    17 came out this fine morning for a little shake and bake in the gloom!  The warm-up count and cadence was a little off due to the extreme overnight aging of the QIC and first time Q jitters.  One (FNG) Oracle- posted and received a good first timer beat down.  Hope he won’t be one and done!

    Mosey to trees @ corner Grove and Commonwealth

    COP

    Fantastic 50
    25 don Quixote
    25 side straddle hop
    15 LBC
    20 Imperial Walkers
    25 side straddle hop

    Mosey to street

    Double Applesauce – Indian run to Cary Street

    Mosey to Tennis court

    Fire

    2 man team – 50 yard sprint drop for 25 merkins

    Bear crawl back

    25 sit-ups w/pax holding feet – switch

    Repeat

    Mosey to field

    Whamo-run

    line up – Frisbee thrown – sprint until it lands then lunges to reach it

    repeat with 1st pax to get there choosing next exercise

    Lunge, bear crawl, crab walk, backward run, deep knee bends, karaoke, Imperial Walker,

    burpee jump x2

     

    Mosey to building

    Triple check

    X3 – Sprints, people’s chair, plank

     

    6 minutes of Mary

    50 LBC

    Superman

    Flutter kicks

    Rosalita

    Mosey to Shovel Flag

    COT

    Moleskin

     

    The double applesauce run quieted the pax after figuring out – if you ain’t first your last!

    Brain Tumor begged “don’t you put that kind of evil on me!” during the fire workout.

    Lugnut was almost decapitated by Pucker in the Frisbee run.  Chinese 5 hour glow in the dark chemicals only lasted 5 minutes.  Who would have thunk.

    TYA received the shout out in a professional manner and proceeded to give 5 minutes of Hail Mary!

    All in all, the pax did a great job!  Thanks for all the respect on my big day!

  • Surprise, surprise, surprise

     

    5 strong men posted to the Gloom, here’s how it went down

    The Thang

    Mosey to the field behind the school

    COP

    20x SSH

    25x Hillbillies

    20x Crab Cakes

    30x Little Baby Crunches

    Mosey to the track

    Joey Logano

    4 laps around track, each corner do 40 lbc’s

    Leaders rotate back to last guy each lap

    40 hello dollies

    40 deep knee bends

    40 carolina dry docks

     

    Triple Nickle

    Moses Malones

    step jumps (on tire)

    jog around press box

    Mosey to parking lot

     

    Johnny Cash

    Rotate through Pax (2x)

    COT

    Moleskin

    BT was a little disappointed when he realized Ricky Bobby was not posting on his big day.  Tomorrow Baby!

    Welcome to Chum Bucket for posting at SOT for the first time.

    The Pax stumbled upon a surprise guest in the press box next to the football field.  YHC returned to the AO this evening and left a couple of items that might help a brother out.  We’ll see what happens.

    Hardywood 4 miler Sunday afternoon 5:30 p.m.

    See you next time!

     

  • EH Q Fail

    Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll:

    The Thang:

    Mosey 100 ft to COP (thinking BT might show):
    20 Mountain Climbers
    20 Slow Bending Squats
    25 LBCs
    25 Imperial Walkers

    Mosey to Robious and back to parking spaces under light:
    The Lindsay (40’s): Rocky Balboa + Sky Boxes

    Mosey to Basketball Court:
    King of Hearts:
    Regular Suicide
    Bear Crawl to far side
    Crawl Bear to far side
    Backward Suicide
    Plank-o-rama (including Wilson’s Lasagna Party)
    Karaoke Suicide

    Mosey to Soccer Field:
    11’s – Full width w/ 1 exercise at each width
    Monkey humpers + Merkins

    Mosey to parking lot:
    4 MOM
    25 LBCs, Wilson’s Spaghetti Party (10 each side), 20 Freddy Mercuries

    Mosey back to shovel flag for COT.

    Moleskin:
    Tough workout today…lots of running. The PAX looked good. Well done, gents.

    The PAX was also very quiet today…both before and after the workout. I guess the atmosphere felt a bit deflated without Fudd.

    Order F3 Richmond Gear: http://f3.mudgear.com/collections/va-richmond

    Ricky Bobby = 49 years + 364 days. Respect.

    Hardywood 4 Miler this Sunday – Look out for the F3 tent on Sunday and Bleeder spreading the good word.

    Earth Day 5K 2016 – Sat April 23, 2016.
    Questions? Talk to Wedding Singer

  • What Curb Crawls?

    Nine showed for this morning’s Punisher experience.  The heavy rains halted long enough for the PAX to get in some solid work like so:

    Mosey to the rear blacktop for COP with 20 SSH, 15 forward and back arm circles, 15 mountain climbers, and 15 standing mountain climbers.

    Run past old house, around gardens, and return to the front parking circle.

    Commence 1K5K – pick a partner and take turns running and completing exercises – 100 prisoner curb hops, 200 decline wide-grip merkins, 300 flutter kicks, and 400 LBCs with the fastest among us working back down from 400 LBCs to 300 flutter kicks and so on.  Running path led out to Hermitage Road, a right along the sidewalk to the start of the gravel road entrance near the rear of the school and return.  Last leg of running – of about 6 total – comprised of 3 circles of parking lot.

    Return to ShovelFlag for one round of Ring of Fire.

    COT

    Moleskin:

    Nice showing for second meeting at Holton – some more folks from the F3 Richmond family kicking the tires this fine Monday morning.  Had a nice vibe no matter the moisture and humidity.

    Welcome FNG Splinter – headlocked by Fudd.

    Enjoy the 1K5K set-up – thanks TYA.  There was a lot of grunting during the decline werkin portion of the program.

    We’ll finish the curb crawling another time.

    Enjoy the week!