Category: Richmond, VA

  • Maybe this was a bad exercise for a Tabata…

    15 Faithful and 1 FNG congregated on a beautiful early Spring morning at Huguenot Park for a lovely SouthSide, #NoToll beatdown. Here’s how it went down:

    The Thang:

    COP
    25 SSH
    15 Merkins
    25 LBCs
    25 Imperial Walkers
    20 Slow Bending Squats

    Mosey to Robious Rd
    U-Turn
    Everybody take a piece of curb for a Tabata: Rocky Balboa

    Mosey to basketball court
    King of Hearts
    forward suicide
    backward suicide
    karaoke suicide
    lunges (full court only)
    forward crab walk (half court)
    duck crawl (half court)

    Mosey to soccer parking lot
    1 round of 4 corners: 5 PCMBs at each corner (Prisoner Cell Merkin Burpees)

    Mosey to parking poles for a Tabata: Pole Smokers

    Mosey to soccer field
    2 Bolts (full sprint width of field – across and back = 1)

    Mosey to bleachers for a Tabata: Leg knee lifts (only had enough time for 6 of 8 rounds)

    Mosey to shovel flag for COT

    Moleskin:

    Welcome to Mother Hen! Glad to see an increasing number of FNGs at our workouts. TClaps to Loose Goose for bringing Mother Hen along.

    YHC observed excessive mumble chatter during the Rocky Balboa….which was reduced to a whimper during the PCMBs…which reduced to silence half way through the Pole Smokers…

    YHC second guessed his decision to include Pole Smokers as a Tabata…TYC supported the exercise.

    Even though he led the charge for most of our exercises, Fudd was obnoxiously enthusiastic this morning and probably woke up a few neighbors of the park. He blamed 5 scotches the night before. I’m thinking it was Fake Enthusiasm combined with a Bullshit Attitude…FEBA!

    Sippy Cup was observed using the entire set of bleachers during the leg knee lifts Tabata. Solid use of the AO.

    Wedding Singer needs hard commits by the end of the day for his wife’s Earth Day Run.

    YHC learned that Ricky Bobby’s birthday is this month…RESPECT is forthcoming.

    Chum Bucket is Q’ing a new Monday workout on the Northside held at Linwood Holton Elementary School starting Monday, April 13th. Start time 5:30 AM – 45 minutes in length. AO name: The Punisher

    Regular workouts this week!
    Toga says to bring a block on Thursday.

  • This is not your Mama’s 10K

    6 of the faithful and one FNG made it out on “Monument 10K Saturday” to get the blood flowing on what is hopefully the last Gridiron workout below 35 degrees until Oct/Nov. All were ready to take on the challenge, and the beat down commenced after the pre-game gut check, and after Loose Goose showed up a full minute late (appropriately ridiculed) to kick things off.

    THE THANG:

    >>Trot toward the baseball field with a clear warning from Earthworm that it was well-soaked from the previous days’ rain. In-game adjustment to stay off of the field and go around it to the small hill outside of the center field fence

    >>Circle of Pain
    – SSH x 25
    – Merkins x 10
    – LBCs x 20
    – Imperial Walkers x15
    – Slow Squats x 25

    >>Take a brisk stroll north on the path along Pouncey Tract Rd. to Striker Park’s front field. Thankfully no over-zealous preseason (pregame?) practicers to keep the PAX from utilizing the nice, dry turf.

    >>Four Corners
    Run to corner do 10 burpees
    run to next corner do 20 lbcs
    run to next corner do 10 merkins
    run to next corner do 20 ww2 situps
    Plank when finished

    Run to corner do 20 burpees
    run to next corner do 30 lbcs
    run to next corner do 20 merkins
    run to next corner do 30 ww2 situps

    >>Mosey to the back of the school to the tennis courts

    >>Tennis court fun
    Suicides! Touch far side line of each court.
    Plank when finished
    Run to half court, then back to baseline, then to end line, then back to baseline. Do 7 Freddie Mercuries at each stop.
    Plank when finished
    Suicides again! This time do 7 LBCs at each stop

    >>Light jog to bleachers at baseball field near school

    >>Triple Check
    Partner 1 dips
    Partner 2 plank
    Partner 3 run around bus loop & back

    >>Head back to where the shovel flag is supposed to be

     

    MOLESKIN:

    Prior to the workout, several of the PAX met for about 20 minutes to continue discussions on leadership qualities. This time, they focused on the life and leadership of Joshua, who spent forty years serving as Moses’ assistant, who urged his people not to fear the Canaanites despite reports or their strength, great size, and impenetrable fortifications, and who rose to be one of the bible’s, and perhaps ancient history’s, most successful generals

    T-claps to @Leprechaun on his first post. It’s not often that a FNG comes and sets the pace.

    IHC had intentionally stolen the Four Corners section from @Lug Nut’s 1/13/15 NoToll Q, with the intention of PAY BACK from one of the hardest F3 Richmond workouts in memory. Of course, @Lug Nut was not in attenance on this fine morning and it didn’t work out that way. Incidentally, the “rinse & repeat +5 on each corner” for each of the iterations was somehow forgotten. Pray tell, what might happen if @Lug Nut shows up next week when Loose Goose is Q again?

    @Chum Bucket and @Wilson did double duty, showing up after coffee & donuts at #Dogpile. Way to work hard, fellas!

    In being slightly late, IHC did not realize that no shovel flag was planted until well afterward. Not to happen again!

    Conversation at the local coffeeteria post-workout yielded use by Wilson of a new word — “kaloodle-ing.” As in, “I used an old #Weinke at Source of Truth on Wednesday and it did not work out well. @Bleeder let me hear about it, and @TYA was kaloodle-ing with him.” Huh?

  • Towering Inferno

    DogPile this Saturday was lightly attended, but the PAX there acquitted themselves nicely.

    The Thang:

    Mosey around circle twice to warm-up in the center: 10 burpees, 10 diamonds, 20 split jumps, 20 rosalitas

    Mosey to pull-up bars for 8 pull-ups, 16 merkins, 24 squats: 3x

    Mosey to Carillon for “The Towering Inferno:” PAX partners up and ascends the stairs to start wheelbarrow to other side, run down, and then the wheelbarrow carries his partner to the planters in front of the Carillon.  The same person is the wheelbarrow and mule for 4 reps then flapjack (yeah, that sucked a bit).

    Mosey to bowl behind amphitheater for Jacob’s ladder using burpees (little to no mumble chatter and a smoked looking PAX)

    Mosey inside amphitheater for 4 minute’ish AMRAP box jumbs up the stone seats

    Wallcrawlers around theater to the right then left

    25 OYO leg raises with legs over the seats and full range of motion

    Another 4 minute’ish AMRAP running the amphitheater seats

    Mosey to flag for COT:

    Moleskin:

    YHC has a confession to make.  The name o’rama and number o’rama were totally skipped.  YHC knew something was off but the preceding 60 minutes allowed a  bit of brain fog to settle in.  At least we kept the COT.  There may have been some testers in this workout, and YHC thinks most will agree except for Orville, #LarryBird, who treated it like another day at the office.

    We may have found a way to fix our math problem.  You explain things to Fudd and make him read it back to you for verification.  The number of pull-ups, merkins, and squats were never asked again.

    I’m looking forward to hearing some blistering times from the F3 crew that was crazy enough to complete the traffic jam that is the Monument Ave 10k.  Let’s see some posts!

  • Pre 10k Saunter

    Five Friday faithful and one FRNG posted for a pre-Monument Avenue 10k Saunter.

    The Thang:

    Two routes.  Route one go to Grove, take a left on Grove, all the way to Three Chopt, turnaround, run around the school back to the shovel flag.  Second route.  Run to Grove, right on Grove to Malvern, turnaround, all the way to Three Chopt, turnaround, run around the school back to the shovel flag.

    COT and off into the day

    Kotter to Lockjaw.  Lockjaw had been a regular Friday morning run guy until his second Wednesday night Brew Thru.  I do not have confirmation on how many beers in he was, but at some point on the run he twisted his ankle, putting him on the IR for 2 months.  He acquitted himself well on this run, keeping up a healthy pace the whole way.  Just a couple more weeks and he will be back to his old form.

    Today was Rest Stop’s virgin Friday Run.  Not having seen the rest of the crew run, he decided to join Sippy Cup on the long route (rookie mistake).  To his credit (and due to the fact that he is a HATE HATE 26 years old) he hung with Sippy all the way to Grove and Libbie (no startbucks break) where he turned back towards the shovel flag.  Great job Rest Stop, good to have you out there on Friday and we look forward to seeing you out there next week.

    The rest of the crew anticipating the next day’s 10k took a nice easy run.    Interesting observation afterwards:  Our route today was a quarter mile shorter than our first RAMM run.  Although we all took a slow pace today, it was much faster in all cases from where we started.   Week to week progress is hard to see, but when you measure it over longer periods of time, the improvement is more than obvious.

  • Cell Block D, The Great Escape

    Great Escape

    13 Prisoners were Transferred to Cell Block D to soon become Freemen

    The THANG

    30x Skull Crushers, When first person is done, Scream Escape, rotate to next station,
    Balls to the Wall
    Freddie Mercury
    High Jumps on fence

    Plank up

    Six Minutes of Mary (in 3 Mins)
    All men set Free to go about the day.
    COT

    Moleskin

    TClaps to TOGA for the Suggestion that we bring the Blocks back, YHC was most appreciative of the suggestion. It made the Prison theme workable without using Johnny Cash.

    As the pre-workout crowd was gathering, LugNut stepped up with an effective attempt at an EH. Note to self, a light on your ankle can be a effective leadership tool in the gloom. It appears that Ankle Light Man was leading a different group around the AO.

    Kotters to Loose Goose and Orville, Glad to have you guys back in the fold at 45 MM.

    Scream is hosting a T-Shirt Design Summit at UR on Friday in the Dining Hall, TYA and YHC plan on being there, If you can’t make it, and have design suggestion, Keep Calm and Send them on. Any ideas are welcome.

    The post workout F2/Fellowship was great to be able to stand outside, It did feel Sunny and 70. Many of the Faithful hung out until close to 7am, when YHC said, I gotta go get my kids!

    Announcements

    TYA is gathering Hard Commits for the Blue Ridge Relay in Sept.

    Next workouts
    0530 Friday Mary Munford RAMM- It’s just a run.
    0600 Saturday Dogwood Dell Dogpile
    0700 Saturday Pouncey Tract Gridiron

    This would be the one to Leave Comments on, in case you were wondering. You are free to do so.

  • Cell Block C

    13 Prisoners were Transferred to Cell Block C

    The THANG
    30x Chest Press, When first person is done, Scream Escape, rotate to next station,
    Flutter Kicks
    Werkins
    Inverted Plank

    Plank up,

    All Prisoners Escaped

  • Cell Block B

    13 Prisoners were Transferred to Cell Block B

    The THANG

    30X Triceps, each arm; When first person is done, Scream Escape, rotate to next station,
    Merkins
    LBCs
    Deep Knee Bends

    Plank up in Center Court

    All Prisoners Escaped

  • Cell Block A

    13 Faithful posted in the gloom to become prisoners in Cell Block A

    The THANG
    Mosey to COP

    25X SSH
    15X Merkins
    20X DonQuixote
    55X LBC

    Run The Loop
    Break in 4 Groups of 5 or lessun The Loop
    Cell Block
    30X Curls When first person is done, Scream Escape, rotate to next station,
    Mountain Climbers
    Dead Cock Roach
    DRY DOCKs

    Planks up then,
    All Prisoners Escaped

  • Q sent to detention!

    Five men decided to exit the fart sack and venture to SOT! Amazingly as soon as we arrived the temperature rose to 70!

    The Thang:

    Mosey around the lap 2x (totalling 1/2 mile)

    Mosey to front of school & circle up (no disclaimer)

    30 SSH

    30 Mountain Climbers

    30 Deep Squats

    15 Burpees – YES burpees in the warm up!

    20 Merkans

    Mosey back to field

    Partner up……………DAMN odd numbers!

    Attempted Fireman’s carry – YHC will note he tried to be “sensitive” and let one person “opt out” as there were 5 PAX. Let me note at least two PAX immediately opted out. We did not do Fireman’s carry. **Note YHC will NOT make that mistake again**

    Wheelbarrow 50 yards – switch then sprint back – Bleeder “sprinted” during the exercise……..again damn odd numbers!

    15 back to back squats – YHC decided to “opt out” and paired the pax. Singer/Rest Stop executed well. Bleeder/Lug Nut need to work on timing/form. We will do more of those! 🙂

    Move to paved area by field

    30 laying tricep presses 15 ea arm

    10 Wilson’s Wife Shoulder Press – Lug Nut did Carolina Dry Docks

    Go straight into Abs! No breaks – need to get beach ready!

    LBC’s

    Rosalita’s

    Hello Dollies

    Cross Leg Lifts

    WWII Sit Ups

    Mosey to Basketball courts

    Monster Suicides

    Regular suicides across 4 courts – 1x

    Regular suicides with 5 Merkans at each stop

    Mosey back to flag…………or so they thought

    Stop for 10 burpees

    Now mosey back to the flag

    Mole Skin:

    Ok, so YHC was WAY behind yesterday and had no time to prepare so I pulled an old weinke out to use. No good! Not a good flow early in the workout. YHC needs to realize weinkies are no good. The second half of the workout was off the cuff and that’s when the chatter stopped. Pretty quiet morning except for Bleeder & Lugnut chatting frequently during the 1st half. YHC will NOT be working off a weinke next Q and will bring the pain. I am placing myself in detention until I redeem myself.

    Decent workout today gents.

     

  • NoToll with a Twist

    Eleven of the RVA faithful returned to NoToll on another cold morning. Welcome spring, I think.

     

    The thang:

    Mosey down to the field parking lot. COP-

    20 Mountain Climbers, 25 Don Quixote, 20 Rosalita

    Mosey to largest soccer field-

    BEAST with a twist

    Beast – merkins, Freddie mercury, deep bending squats, werkins*, mountain climbers, flutter kicks

    Twist – DK was assigned the role of the twist, which is to shout NoToll somewhere in the beast. At the beginning of the werkins run, NoToll was announced stopping the PAX for a 8 count berp and merk (inside the burpee, increase merkins by 1 up to 8 and back down), continue on werkins in the beast.

    Mosey over to the smaller soccer field, sprints with a twist. Swirly was designated the twist.

    Sprint across and back. Sprint across and lunge back*.NoToll was announced ½ back in the lunges and YHC led a 40 count side straddle hop in cadence. Lunge the remainder of the way back.

    75% jog across and back.

    5 Minutes of Mary – 10 count cross leg lift raises, 20 count Hello Dolly, 20 count LBC

    Mosey back to cars*

    YHC NoTolls the run back with a 10 count burpee near the gate.

     

    Moleskin:

    Do remember, YHC does need the disclaimer, he is only a wedding singer. There’s one thing to say about the cold, at least it’s not wet. The NoToll declaration adds a change of pace for exercises such as the beast, however the placement can be crucial. Adding 64 merkins and 15 burpees while making it through a beast werkin run definitely does take a toll. YHC believes this is the first beast he’s been through without a burpee portion, the Pax can thank The Scream for serving up a softball with flutter kicks as the last exercise.

    Great workout guys, see you tomorrow at The Source of Truth for Wilson’s Wife’s Q.

    Announcements- TYA is putting a team together for the Blue Ridge Parkway run on September 11. Each team member will run approximately 17 miles in three separate sections. Last year roughly 30 out of 150 teams were represented by F3.

    -Wedding Singer