Category: Richmond, VA

  • The Carillon Killer @ Dogpile

    #Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time.

    The Thang:
    Mosey to 1st Station: Traffic Circle
    -SSH x15
    -LBC x15
    -Burpees x15
    -Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up)

    Mosey to 2nd Station: Carillon Steps
    -Jog up steps
    -Broad jump across Carillon base
    -Jog down steps
    -50% jog to flag & back
    -Rinse & repeat, increasing intensity of out & back jog to 75% then 100%, until time’s up

    Mosey to 3rd Station: Uneven Bars
    -1 pullup, 1 chinup, 1 hanging knee raise
    -10 snow angels
    -10 sea turtles
    -Rinse & repeat, upping bar reps to 3 then 5 each, until time’s up

    Mosey to 4th Station: Jacob’s Halfpipe
    -Up & down the halfpipe we go
    -3 mountain climbers on the top of each side
    -Random planks in the valley, to allow a quick breather
    -Rinse & repeat until time’s up

    Mosey to 5th Station: Jump Little Children Concert
    -Bunny hop up steps, jog back down
    -Lunge up steps, jog back down
    -Bear crawl up steps, jog back down
    -Rinse & repeat until time’s up

    Rinse & repeat whole circuit

    Moleskin:
    Had to cut 3rd station second time through, as we were running short on time. Wilson though a better name for Jacob’s Halfpipe was Valley of Death. No one disagreed, or either everyone was too winded to do so. Apparently there was beer to be had at Fudd’s Friday night, which probably kept numbers low. Just as well, as there would have been a #MerlotSplash or two…

    Announcements:
    Don’t forget to check out the unveiling of the #Punisher on Monday at Linwood Holton Elementary. Earth Day run 4/18.

  • M TYA is in the house

    11 Strong posted today for the weekly RAMM run.  M TYA was there at 5:30 sharp with her stopwatch to time the PAX.  Thanks M TYA for helping out this morning!

    The Thang:

    2 timed runs today.  First was a 1/4 mile sprint.  Next was a 3.6 mile loop down Libbie to Three Chopt and back.  Everyone runs the same route today.

    Moleskin

    The PAX have been improving so much lately, that the Q wanted to get a baseline of where we were so we could track progress.  In the last four months, the PAX have lengthened the max distance on the run by 2+ miles and the average pace has increased dramatically.  But exactly where are we from a pace and an improvement perspective?  Lets find out by doing our two timed runs!

    Johnsonville was visibly shaken when YHC announced that we were going to be doing timed runs without a warmup.  How could that be (that may be a more difficult task than creating teams of three with 16PAX)?  Won’t there be an issue running fast without a warmup.  Despite our initial trepidations, the PAX persevered and no hammies were pulled along the way.  SIppy Cup and Bleeder both planned ahead and got there warmups in before the run by running to the run.

    Bleeder set the initial pace on the 1/4 mile sprint, leading the pax through the first half of the course.  By the end Sippy (1:23), Doner Kebob (1:25), and Wilson (1:27) led the crew.  Swirly and Johnsonville finished neck and neck at 1:29, followed by Chumbucket (1:39), Lockjaw (1:42), Bleeder (1:43), TYA (1:44), Wedding Singer (1:48) and Pelosi 5-0 (1:51).

    On the 3.6 mile loop, to no ones surprise, Sippy led the way at 25:24.  Next was a crew of three, Wilson (28:42), Johnsonville (28:49) and Doner Kebob (28:51).  Lockjaw made an epic comeback in the last half mile and overtook TYA right at the finish line (both logged in at 30:37).  Next up was Swirly (31:49), Chum (32:01), Pelosi 5-0 (33:57), Wedding Singer (36:25) and Bleeder (38:57). One note, had bleeder used the last 200 of his 3.6 loop as his second half of the quarter mile, his quarter mile time would have been 0:59.

    Announcements

    M TYA announced that there is an earthday 5k coming up sometime in the next couple weeks.  For details see Wedding Singer!

    Fudd is hosting a gathering tonight with refreshments and pizza.  Stop by his crib if you get a chance.  Address is in yesterdays backblast

    Monday Punisher will start next week at Holton elementary at corner of hermitage and laburnam

     

  • She’s a Brick….HOUSE!!

    bricks

    7 Faithful posted for a wet beatdown at MOM this AM.

    The Thang

    Everyone carries two bricks. Mosey to the front of the school for warm up.

    -SSH x 20
    -LBC’s x 20
    -Don Quixote x 20
    -Merkins on bricks x 15
    -Hello Dollies x 20

    Mosey to the Soccer Fields for the BEAST with Bricks. Every exercise done with bricks in hand:

    -Burpees
    -Deep Squats
    -WWII sit-ups
    -Lateral raise to fly/press
    -Curl to overhead press
    -Squat jumps

    Mosey to tennis courts for some Mary:

    -Lay flat, put both bricks on legs close to feet….hold feet 6 inches off the ground for the duration of the Hero song, sung by Fudd and TYA.
    -Merkins on bricks alternating with raising right hand (w/brick) at the same time as the left leg, then a merkin, then raise left brick while raising right leg. x 10 on own
    -Bricks on legs, 6 inches in air for another rendition of Heroes
    -20 LBC’s in cadence, with bricks held beside head

    Mosey to baseline for bolts with bricks:
    -50%
    -75%
    -100%
    -75%
    -75%
    -100% to the cars

    Moleskin:

    TYA remarked during the Beast that Toga would be upset that he missed this beat down. YHC ventured that I seriously doubted that, since he was on a cruise ship somewhere, no doubt with a cocktail in hand….(#its5oclocksomewhere). Bleeder countered by saying he was stuck on 95 somewhere. If that’s the case then, yes TYA, I bet he wishes he had been there.

    The PAX noted that the bricks felt light at the start of each exercise, and got progressively heavier as we moved through each exercise. This is a highly scientific process called “weakness leaving the body” and it involves PAIN!!!! YHC was impressed with the PAX today. They are starting to eat the PAIN for breakfast and ask for seconds!!

    Announcements:

    -Burgers and beers (or Glenlivet or some old beer) at Fudd’s house tomorrow night. 7102 Pinetree Rd. Come whenever. If you get there before I get home from work there is a zip line in the backyard. Weight limit is 250 lbs.

    -Earth day run on April 18th. How many times have we announced this??

    -TYA having a different kinda of Run tomorrow come check it out!
    -Orville is Q somewhere on Sat, the other place doesn’t have a Q yet. Clear?

    Written by Fudd

  • You get a FREE t-shirt…………..for how much?

    Eight courageous men entered the SOT on a drizzly morning. Spring break provided a nice hiatus from the smell of Diesel!

    The Thang:

    Mosey to track for a warm up lap (its ONLY 1/4 mile) to the back of the school.

    Disclaimer & warm up

    20 SSH

    20 Merkans

    20 Mountain Climbers

    10 Burpees (OYO)

    10 Dive Bomb Merkans

    25 Forward arm circles

    25 Reverse arm circles

    Mosey to side of school

    Triple Nickle Repeat below 5x (New to Wilson! Unsure of the amount of time it would take)

    5 Derkins (with feet on the wall)

    Jog around the group of trees

    5 Deep knee squats

    Mosey around the front of the school to the spot where it all began for……..

    Unknown minutes of Mary (also unknown is how many of each exercise – weinke did not have & I’m getting old)

    Spider-man Plank Crunch

    Russian Twist

    Freddy Mercury

    Cross Crunch (straight leg & arm – alternating)

    Cross Leg Lift

    Elevated Bird Dog – A Wilson Favorite

    Leg Lifts

    Rosalita’s

    Hello Dollies

    LBC’s

    Breath…………..

    Ring of Fire (dealers choice)

    Each of the PAX chose their own exercise – the exercise rotated to the left – did three rounds.

    Mosey down to basketball courts

    One set of regular suicides

    Mosey back to flag.

    COT

    Moleskin:

    A slight drizzle stayed with us for the 45 minutes at SOT. While wet, it was enjoyable not being in 32 degree weather!

    The weinke continues to rule YHC. I cannot perform a Q without it, however I know the flow is soooo much better without. I’ll break my dependence of the weinke soon. No need for an intervention. Next Q will be easier to remember….The BEAST is coming!

    Thanks to DK for going immediately into plank as the weinke controlled me.

    The PAX gave maximum effort today. Thanks.

    Singer continues to be in FULL promotion for the Earth Day 5k run. Even wearing the free t-shirt. It’s ONLY $30!? Enjoy the video. I watched 5 of them and laughed out loud at all 5. Prob not good at work!

    I believe tonight is the happy hour in the Willow Lawn area. Not sure of the exact location.

    Fudd has to morrow and TYA has something exciting in store for the Friday run.

     

  • Earth Day 5K April 18th RICHMOND, OK? GET IT?!

    11 of the F3 RVA faithful made the trek out to NoToll for a light rain workout (note- Sippy LIFO’d, no complaints, that’s a long run from his house)

    The Thang:

    Mosey to the front left soccer field.

    COT-

    20 Don Quixote, 25 Side Straddle Hops, 20 little baby crunches, 20 mountain climbers

     

    Mosey to the corner of the left soccer field

    Partner up for FULL Huguenot Park 4 corners (all three fields and the parking lot as the corners)

    Run to the corner of the parking lot, 10 Prison Cell Merkin Burpees, run to the other end of the soccer field, 20 Stuart Scott Merkins, run to the opposite field corner, 30 burpees, run to the point of beginning for 40 WWII sit ups. Plank.

    Reverse steps, do the same workout in reverse.

    Mosey to bleachers for triple check – dips, squats, bolt, three times through.

    Mosey to soccer field center for 5 MOM – Russian twists, leg raises, LBCs, Hello Dolly

    Ring of Fire – 8 merkins around the fire, reverse and 8 merkins back around to beginning

     

    Moleskin:

    A wet workout this morning but it doesn’t feel so bad when it’s 60 degrees. Special welcome back to Fudd, it seemed might quieter at Dogpile last Saturday without his enthusiastic jabs and singing (special nod to Toga’s back blast last week, best ever). Our prayers go out to Mrs. Fudd for a speedy recovery.

    Announcements – Monday April 13th grand opening for The Punisher at Linwood Holton Elementary School with Chum. Thursday’s sausage party at Fudd’s house is tentatively moved to Friday this week, stay tuned for more updates. Do you love mother earth and $30 t-shirts? Good, so does YHC, come join the Earth Day 5K April 18th at 11:00 AM downtown, details can be located at – http://www.earthcraftvirginia.org/earth-day-5k-race-without-trace/. Last, F3 RVA will have a table at Hardywood in the afternoon April 26th before the 4 miler, come out and rep with Bleeder and company.

    Special thanks to TYA for tearing down the Earth Day 5K poster at Ellwood’s to bring in for a laugh. YHC appreciates the level of ball-busting you’ve reached on this.

    -Wedding Singer

  • Follow me…Which way to the pull up bars?

    bear

    Spring is here at last as 10 veterans and 1 FNG face Dogpile.

    The Thang:

    COP:
    Mosey around the circle twice and COP in the center.
    20 SSH
    25 Don Quixote
    17 LBC
    13 Merkins

    Off to the pull up bars in the woods.
    8 pull ups, 16 dips, 24 squats – 3 times

    Mosey to the bowl behind the amphitheater. Jacob’s Ladder – bear crawl up, execute burpee, run down – repeat and increment burpee count until 7.

    Off to the North West side of the Carillon with hand off to Wilson for 6 minutes of Mary:
    Parker Peter
    Hello dollies
    Rosalitas
    Lbc’s
    Side plank dips
    Cross leg lifts (a wilson’s wife exercise)
    Superman
    Russian twist

    Mosey onward and Pelosi 5-0 suggests Love Hill. Partner up and one runs the hill while the other lunges up the hill. Switch roles and repeat. Same approach with walking push ups and then bear crawls. Keep rotating through the trio while a partner runs…you get the idea.

    Form two columns and Indian run back up the hill to the shovel flag for COT.

    Moleskin:
    The much anticipated Fudd Q will have to be rescheduled due to a personal emergency. Lock jaw took over Q duties and away we go.

    The Q’s SSH paid homage to missing Pax with the style of a TYA stork strokin’ out and the counting capacity of Fudd. YHC got better from there especially with an aid of a “Wilson Weinke”.

    The Pax was strong this morning accompanying the fine Spring weather. It was good to finish the workout in daylight unlike previous weeks. Exciting events on the horizon with the new Punisher workout, HDHH, and the Twilight 4 miler.

    Welcome aboard FNG Bull (friend of Wilson).

  • There’s a cardiologist in the house

    14 veterans and one FNG posted for a perfect Friday RAMM run.  At start of the run the temperature was 62 degrees warm.

    The Thang:

    Today was timed run day.  All pax run same route.  From shovel flag to Grove, left on Grove, all the way to three chopt, turn back down Grove and head back towards shovel flag.  At the 20 minute mark in the run, turn around and retrace your steps back to the shovel flag.  This should get us all back to the start at approximately the same time.

    Moleskin

    Lots of mumble chatter pre-run about the previous day’s beatdown.  Those who were there were peppered with questions about exactly what went down the prior day.

    Two of the PAX went for the run to the run daily double.  Sippy cup, as usual, made the 2.5 mile mosey to and from his house to the run.  Bleeder joined Sippy in his pre run ritual and sauntered over to the AO from his house.  The warm up for Bleeder helped loosen up his injured leg.

    Lugnut was a just in time LIFO.  He hit the AO as the PAX took off for the run.  He had not set his alarm and was awoken by a text from Bleeder at 4:59, leaving him just enough time to get dressed and speed to the AO.  Great dedication Lug.  Rumor had it that we were schedule to have a surprise guest from Casa de Lug.  Maybe next time.

    Several of the PAX did not follow directions and turn back at the 20 minute mark.  Instructions were crystal clear, but the PAX took it upon themselves to change the plan for their run.  It happened to be the folks in the lead.  Back in my day the leaders were supposed to set the best example, just saying.

    Welcome to FNG Razor, friend of Fudd’s  Upon learning that Razor was a cardiologist, several of the PAX commented that they could now push themselves harder because there was help at the ready if needed.

  • The GIANT Killer

    Another glorious morning at GridIron. Some of the PAX pre-gamed with a look at the leadership example of David and his take down of Goliath.  Loose Goose then planted the Shovel Flag.  Four of the Faithful got straight to it with 6 double dippers converging after enduring the DogPile.

    THANG:

    COP:
    X25 Merkins
    X25 SSHs
    X25 Don Quixotes
    X25 Merkins
    X25 LBCs
    X25 Mountain Climbers
    X25 Merkins
    X25 Dollies
    X25 Leg Raises
    X25 Merkins

    Mosey to Pillars:
    X25 Merkins
    X25 Prisoner Leg Push Downs
    X25 Prisoner Leg Push Downs
    X25 Prisoner Leg Push Downs
    X25 Prisoner Leg Push Downs

    Work the Pillars – man up to the Pillars with man at back Pillar advancing to first uncovered Pillar after each exercise (something close to and roughly in the order of the following with a Pillar Seat and some regular Planks in the interstices):
    X25 Merkins
    X25 LBCs
    X25 Merkins
    X25 Dollies
    X25 Merkins
    X25 Rosalitas
    X25 Merkins
    X25 Freddy Mercurys
    X25 Carolina Dry Docks
    X25 Traditional Situps
    X25 Dips
    Lateral Curb Plank Walk advancing 4 Pillars
    X25 Prisoner Leg Push Downs
    X25 Carolina Dry Docks
    X25 Yankee Aggressor Side Planks with hip dips
    X25 Merkins (“high quality” this time)
    X25 Upward Thrusts (per Brain Tumor: “Alabama Prom Dates”)
    X25 Dips
    Bear Crawl curb to curb to curb
    X25 Southern Gentlemen Side Planks with hip dips
    X25 Merkins
    X25 Lateral Crunches (on back right hand to right heel then left hand to left heel)
    X25 Dips
    Lateral Curb Plank Walk advancing 4 Pillars
    X25 LBCs (oblique twist variety)
    X25 Dips
    Bear Crawl curb to curb to curb
    X25 Carolina Dry Docks

    Pillar Slaloms – down and back

    Superman Plank

    Monkey Rolls – 3 groups

    Mosey back to Shovel Flag

    COT:
    The usual fare with announcements, expressions of concern (Fudd’s wife), and iron sharpening encouragements and challenges.  Bleeder took us out with a strong prayer remembering that the darkness of this day is eclipsed by the eternal hope we celebrate tomorrow.

    Moleskin:
    Pre-Game Gut Check query:  what’s the giant in your life and what are you doing about it?  David pocketed 5 stones, quickly engaged Goliath in battle, and slayed the giant with 4 stones to spare.  One of many takeaways: leaders act decisively but also do contingency planning.

    Welcome back to Lightning Rod and TClaps for his strong efforts this morning.

    Another great sight seeing 6 of the Pax cross the GridIron to join the starting team at Work the Pillars. The double-dippers truly inspire and lift the workout to a higher level – TClaps to Chum Bucket, Brain Tumor, Swirly, Wilson, Wedding Singer, and Bleeder, supermen one and all!

    Johnsonville and Loose Goose pushed through their respective ailments and brought their consistent high levels of performance and enthusiasm.

    Monkey Rolls continue to amuse – a decidedly less octogenarian showing, but still an appalling lack of timing and spacing – Excelsior!

    A strong showing at the Daily Grind for some solid 2nd F.

    1 Samuel 16:7

  • Welcome to Grumpville!

    It was another edition of the block party at 45MoM, but we changed things up a bit.  The Thang:

    Warmup: Grab your favorite block and run to far soccer field

    Everything was done with 45 seconds on and 15 secs in between sets:

    1. burpees w block press, curls, weighted sit-ups: x3 then run field and back
    2. block swings, block raises, flutter kicks: x3 then run field and back
    3. sumo squat w twist block press, overhead triceps press, pole smokers (leg raises): x3 then run to back of school for…
    4. Peoples’ chair while passing all blocks down the line and back again

    Mosey to flag for COT

    Moleskin: As many of us prepare to go on Spring break, working those beach muscles seemed like a good idea.  The ever creative Mayor of Grumpville took the time to prepare a well thought out and balanced series of exercises scientifically proven to get results.

    YHC gets Monday morning Q quarterbacking.  It’s one of my favorite things to do in the morning, and a well placed and witty comment keeps it fun.  That said, apparently Fudd is putting Columbian bam bam on his wheaties and lord knows what pills they’re slipping TYA at the old folks home.  YHC did get a small amount of pleasure when the mumble chatter ceased in round three.  There will be more sprints in the next gear workout to help corral some of the enthusiasm.

    YHC gets it!  Some people need that ‘kid in the back of the class’ kind of feeling to feel better about themselves.  Whatever sad clown kind of thing you’ve got going on, we’re here for you!  If you always feel the need to talk about how many beers you had the night before a workout, or simply can’t do a SSH without looking like a stork having a stroke, this PAX will see you through it.

  • Hero – No Joke

    The Thang

    7 post to the Gloom on a beautiful crisp morning.

    COP

    25x SSh

    30x LBC

    26x Freddie Mercuries

    20x Imperial Walkers

    20x Slow Bending Squats

    Mosey to front steps

    Merkins Walk

    5 inclined pushup each step (2x)

    5 declined pushup each step (2x)

    Jog around light pole (2x)

    Super 21

    Under each basket do 1 merkin/1 lbc increase by 1 each

    Rotate through until you reach 21 merkins/21 lbc’s.

    #1-8 merkin/ww2

    Jog down & back

    #9-16 werkin/flutter kick

    Jog down & back

    #17-21 carolina dry dock/lbc

    Mosey to bus loop

    Double Check

    BTTW

    Wall sits

    Bear Crawl down hill

    Mosey to the Shovel Flag for COT

    Moleskin

    Its difficult to come up with a lot of trash to talk after a morning like this one. 231 merkins & 231 abs, and that does not include the 150  the PAX completed on the merkin walk.

    Fudd brought the passion from the moment he rolled into the parking lot.  A few were concerned he may have forgotten to take his medication early on, but we were all drinking the Kool-Aid before it was over.

    Heros by Alesso is the official song of SOT.  Why you might ask?  Because Fudd felt it exemplified the spirit of F3.  Cranking up the stereo in a quiet middle school parking lot is always entertaining. #flashback

    Wedding Singer continues to drive F3 participation in the Earth Day 5k.

    YHC was promoting Wilson’s golf tournament which it turns out Singer has played in the last two years.  Who knew!

    Fudd graciously sponsored a foursome and somehow headlocked Bleeder also.  Did I say Fudd was on a roll today?

    Rock solid, no man left behind crew of guys today.

    Well done!