Category: Richmond, VA

  • Like a Q Virgin for the very first time

    4 Circus Maximus regular Kettlebell(ers) gathered for a great start to a muggy hummid of a day

    Welcome back Doner Kebab

    COP: SSH, Don Quixote’s

    THE THANG:

    No Mosey around Circus Maximus this morning – just down to “THE” Kettle business!

    30 Halo’s (R&L)

    20 Good Mornings

    30-45 seconds of Side Winders

    30 seconds of “around the world” ( C & CC)

    30 seconds of “Figure 8’s” ( C & CC)

    20 Side Bends Elbow on a 45  (R&L)

    20 Triceps Curls

    30 High Pulls

    30 Squat to High Pull

    10 Windmills (R&L)

    20 Squats

    20 Single Arm Overhead Squats (R&L)

    30 Swings “Russian Style”

    30 Swings “American Style”

    25 single arm swings (R&L)

    10 Bottoms Up Swings Clean to Stop (R&L)

    20 Saws (R&L)

    20 Rows (R&L)

    10 Kettlebell pushups / Partner did 10 Merkins   X2

     

    Moleskin:  I’m always concerned with making sure Earthworm has gotten his $$$ worth. DK looked like he might need another vacation. Atilla was most concerned about his left side peck workout. Only gave the PAX 60 seconds of downtime. Earthworm took 10 more on his count.

    Could have finished my entire workout plan but needed another 15 minutes.  Only a virgin once.

    Great workout – “no pain – no gain”

     

     

  • Co Q-in

    Big thanks for Pucker stepping up  and taking the second half of the Q.  Also I am glad to see Lab Rat wearing shoes.  15 Hardcore regulars and 1 FNG showed for a co-Q morning.   I have traveled to other groups and our strength of our group is everyone stepping up and leading in some way this is special for I do not see this level of leadership in other groups.

    My Thang

    50ish SSH I am not sure where we stopped

    10 Merkins

    20 Flutter kicks 2 count

    4 corner 4 rounds of running one lap than 10 hanging knees to chest, 5 under/over hand pull ups, 25 dips 25 flutter kicks 2 count.  Ran back to the circle to turn the Q over to Pucker.

    Pucker Thang

    4 rounds of triple check, Run-Plank-sit against the wall

    Indian Run two lines back to the flag

    5 minutes of Mary with Ring of Fire: Merkins – Flutter kicks – American hammers

    Thanks to LabRat for taking us out with a heart felt Prayer.   Thanks to Hardywood for bringing FNG – Lemon!!! Welcome Lemon to the F3 brotherhood

    Its always a honor to lead so thanks again my F3 Brothers!!!  I will be the the River for the weekend so I will miss Hardywood’s Q at dogpile, bring the beat down for the men on sat Hardywood!!!

  • Pre-Blast: ReeseStrong 5K

    All,

    Our own Phonics heads up this race every year for a great cause.  It is the week after BRR, so everybody should be in great running shape to burn this race down!

    Seriously, this is a grass roots organization for a great cause headed up by some of the best people I know.  It’s not expensive, it’s not an all day thing, and it is right up F3’s alley.  Grab the family and come on out to support the kids and families that are going thru some really tough times.

    F3 will also have a booth set up, complete with shovelflags ready to EH anybody that will listen.  If you are interested in manning the booth for a bit, see Lab Rat.

    Here are a couple quick details:

    When:  Saturday, September 17

    • Starting Times
    • Gold Ribbon Kid’s Run   8:30 AM
    • ReeseStrong 5K Run/Family Walk  8:55 AM
    • ReeseStrong 5K Festival:  9 AM

    Where:  Rutland Shopping Center, just off Hwy 301 in Mechanicsville.  A warmup jog from DaVille AO.

    Who: All F3 and family is welcome to sign up under the f3 team.  This is a very kid friendly race!

    Link for F3 team signup:  https://runsignup.com/Race/Register/RaceGroup-284254?raceId=4045

    For more information on organization and run:  http://www.reesestrong.org/reesestrong-5k/

  • If a Tree Falls…

    A PAX of 1 showed up for a humid SOT morning beatdown.  This may or may not be how it went down:

    Half lap around the track, some warm up exercises.  10 min. of burpees

    20 dips, 5 pull ups on the scorers tower, 15/5, 10/5, 5/5 (10 sec hold if 5 not done)

    Beast – alternate burpees and Imperial Squat Walkers

    200m run at 90% – 20 crunchy frogs, 15 merkins; 400m run at 90% – 20 CF, 15 merkins, 20 WWII; 600m run at 90% – 20CF, 15 merkins, 20 WWII, 10 1 leg APD each leg; repeat back down 600m, 400m, 200m – all legs timed to get better/faster on the repeats

    Indigenous people run around the track

    11s – American Hammer/CDD, Burpees/Donkey Kicks

    Repeat Dip/Pull up ladder

    Mary – American Hammer, Flutter kicks, Heels to Heaven, Dollies, Box Cutters, Dr. W, others

    COT

    MOLESKIN

    The question that crossed my mind during the beatdown is similar to the tree falling in the forest quandary; if only 1 PAX posts to a workout, how do we know what was done? The answer to that one of course is The Backblast.  The other question, well that will just perplex minds forever.

    YHC has been on vacation for the past 4 days and after getting in late last night checked the Q sheet for SOT.  No one signed up but since it was late and I wasn’t sure if I would make it, I did not fill in the blank.  When YHC pulled in the lot with no Lugnut or Wilson I started to worry that I would be the only one there.  At 0530 the workout began and only those who were there will really know how it went down.  Needless to say it was an epic beatdown that will not be soon forgotten.

    I was hoping for a good beatdown this morning since the only exercise YHC got on vacation was 12 oz curls and an exercise in patience with 5 kids wanting to tube, ski, fish and swim at the same time.  YHC briefly considered hitting the coffeeteria at 0530 but decided against it and hit the PAX with a series of unrelenting work.  No breaks.  How else are you going to get through all that in 45 min?

    Bobber has assured me that he will post at SOT again next week and hopefully he can bring others even though YHC will not be there.

    Announcements – see pre-blasts

    “You only grow when you are alone” – Paul Newman

  • You can thank Wilson

    6 regulars and 1 FNG braved the humidity to post at WDog.  Here is what transpired:

    COP: 20 SSH, 20 Mtn climbers, 20 Flutterkicks, 20 Merkins, 15 DQS, 15 Imperial Walkers. Mosey to Burpees Road- Burpees for each light post, increase # at each post up to 7. Mosey tonew Police Memorial, grab 2 bricks.

    Lunge up field with bricks, 20 overhead presses. Then WWII situp escalator presses, up to 15. 15 regular WWII situps with brick, Lunge back to return bricks to the pile. Mosey to Pull Up bars for 3,6,9:  partner up each does 3 pull up, 3 chin up. Then 6 and 6, then 9 pull ups and chin ups.

    Mosey to carillon, stop for PLTs- 25 each partner,repeato  x3. Mosey back to COP circle. Honeymoon suite- 30 monkey humpers, 25 APDs, 30 Pickle Pounders. Ring of Fire. Mosey back to flag- 1 min Elbow plank.

    NMS: Holy cow was it humid in the gloom. YHC was drenched by the end of the COP.  It definitely felt like summer this morning. Welcome to Peloton, you put in a great effort and set a new record by hitting the Port-o-John before the COP your first day. YHC tried to work that into your name but was too beat to think of something clever.

    YHC saw Wilson post something on Twitter last night about the newly moved Police Memorial to Byrd Park and saw in the pic some building blocks in the background the PAX could play with. When  YHC drove in they were still there so we made us of the bricks.

    On the Pull-up bars the 3,6,9 was a change of pace. Being Fudd was there it took some explaining but after 3 minutes later and some diagrams in the sand we got started. The higher reps were tough. YHC was partnered up with Wedding Singer, fresh off his Crowning at the 1st Annual HR-Burpees Derby. He was strong on the bars today, is there a PED test for the winner Gumbo? Want to make sure the integrity of the game is preserved.

    Announcements- Hill run tonight at Pump House. Bring a towel to hop in the James afterwards. HDHH run next Wednesday in Salisbury, see DK’s pre-blast.

     

  • Pokemon

    5 runners and 1 rider set out for the weekly run.

    The Thang:

    Head up and around CCV ascending Fairway and Iris to Three Chopt.  Connect to Grove to Maple to Patterson to Westham Parkway, and meander through the neighborhoods back to the lake.  6 milers had an extension midway through by instead turning at Grove and detouring up to Monument before doubling back to Patterson.

    NMS:

    YHC enjoyed the camaraderie of running with Swirly and Pucker.  Great way to keep motivated on the run.  Perfect day for a run as there were several other large running groups out on their own runs.

    The seal pups provided opportunity for corporate review of style, form, and effectiveness.  The corporate seal of approval was not given.

    Conversation shifted to the pokemon game phenomenon taking over this week.  Perhaps there is an opportunity for one of our future workouts to evolve from the game at some point.  Virtual geocaching….

    Offshore described his trip to the UK – brexit and the differences between a pub and a restaurant with regards to tolerance for youth watching soccer.  The Pax caught Offshore up on what he missed in the RVA – several beatdown workouts and a rogue racoon.

  • Midnight Booty Call

    14 Faithful and 1 FNG posted for a morning beatdown at Atlee High School. Weather was 70 and Sunny.

    The Thang:

    Mosey to COP. Disclaimer and intro. Plank Jacks x 20, 30 x LBC, 15 x arm cirlces each way, 10 x Bay City Scissors, Mosey to side of school for Triple Check. People chair on the wall, LBC’s and sprint to other side of parking lot, repeato x 3. Mosey to soccer field for the Beast. Exercises called by the PAX were Heels to heaven, knerkins, burpees, four count mountain climbers, side straddle hops, flutter kicks. Mosey back to shovel flag for 1 minute of plank and COT. Short thought by YHC and out into the day.

    Moleskin:

    Great work today fellas. I always forget how hard the beast is, especially when burpees are called. That is a morale killer. Just as an aspiration, once at another AO, the beast was called and burpees were every other exercise, I am still sore from that.

    YHC was hopeful when my phone rang at midnight. Who could be calling? it must be one of my old girlfriends calling for a late night booty call (of course back in my day, we did not have telephones). I quickly picked up the phone with anticipation that was quickly dashed when I saw Circle K’s name on the phone. Cirlce K had the Q this morning, but had a late night emergency and needed some backup. I was happy to oblige and make my way to Daville this morning for a workout at one of the best RVA AO’s.

  • PreBlast – July 2016 Hump Day Happy Hour & Wed (Hill) Run

    Join me for July 2016’s RVA F3 Happy Hour for a run around Salisbury…and a dip in Salisbury Lake at the end.

    Here’s a 5 mile loop I’m considering: http://www.mapmyrun.com/routes/view/1160330299
    It’s a big loop around Lake Salisbury…then around all of the roads surrounding Salisbury Country Club’s golf course.

    Highlights of the course include close proximity to Johnsonville’s home & Buzzkill’s home.

    Another option would be to run towards Twin Team to do some hill repeats.

    Let’s start at 6pm to allow folks to make it a few miles further west than NoToll.
    Bring a cooler with your favorite beverage and a snack to share for our Lake Salisbury cool down.

    Park at my house: 2209 Kings Lynn Rd, Midlothian, VA 23113
    Please park on my side of the street.

  • HR…err…Burpee Derby

    7 regulars posted for what was supposed to be a celebration of the mid-summer classic and a show of slugging power, well that is not exactly what transpired.  Instead:

    Short mosey around the parking lot in case and LIFOs got lost with the AO change.

    Initial COP in the parking lot:

    • SSH x25 IC
    • Arm Circles x15 (10 small, 5 large) IC forward and then reverse
    • Imperial Walkers x10 IC

    Seeing no LIFOs (and hoping there were not folks at NoToll wondering where the PAX was) – mosey to field and circle up in right field grass for additional COP:

    • Flutter kicks x20 IC
    • Freddie Mercuries x15 IC
    • Baseball-style warm-ups from foul line:
      • High Knees to centerfield and then back
      • Butt-kickers to centerfield and then back
      • Karaoke
      • Skip-jumps
      • Sprints

    Partner up for 61 Burpees in honor of Giancarlo Stanton’s record night last night in the MLB HR Derby.  Partner 1 performs Burpees while Partner 2 runs from foul pole to foul pole and back – flapjack and keep counting Burpees until you reach 61 – what a number by the way, with all its history in the HR record books by Roger Maris and all.  YHC initially thought we would do a second round of partner work with 497 squat jumps (in honor of Stanton’s longest shot last night) but YHC quickly audibled out of that so we would have time to show off our hitting prowess (or lack thereof).

    HR (Burpee) Derby:

    • First Round – Each PAX gets 3 swings.  A HR means the PAX must complete a lap around the field and 10 2-count flutter kicks (later audibled to just 20 2-count flutter kicks and no lap).  An out (anything other than a HR) means the PAX must complete 5 Burpees.  Results:
      • Buzzkill – 3 outs = PAX does 15 burpees
      • Hardywood – 2 outs, 1 HR = PAX does 10 burpees and 1 lap and 10 2-count FKs
      • DK – 3 outs
      • Buzzkill – 3 outs
      • Shawshank – 3 outs
      • Kevin Bacon – 2 outs, 1HR
      • Wedding Singer (F3 HR Derby champ!) = 2HRs, 1 out
      • Gumbo – 3 outs —in fact, YHC almost through the bat farther than I hit the ball.
    • Second Round – Each PAX gets 1 swing – HR = 10 2-count SSHs; Out = 10 merkins.  Result — 0 HRs, 7 outs and the PAX had to complete 70 Merkins.

    For those of you counting at home, the scorecard for today looks like this:

    • 4 HRs
    • 20 Outs
    • Approximately 115 Burpees performed by each PAX member
    • Addition of insult to injury closing with 70 Merkins

    COT and YHC took us out.

    Moleskin:  Not much to say here other than that is not how this played out in my head last night.   The PAX worked hard knocking out the Burpees and, in Buzzkill’s case, jumping the fence to retrieve the few HRs the PAX did hit.  Way to push through it gentlemen.  YHC for one will be hitting the cages so that the 2nd annual F3 HR Derby will feature many fewer Burpees.

    Thanks for letting me lead today and for indulging my idea.  Always a pleasure.

    Gumbo

  • Stairs to Hell

    5 were alive and ready to tackle forest hill.  Great to have Swirly back from Vacation and of course he was there at 5:00 ready to go.  Well this being my First Q at Batteau my plan did not go as I had imagined, but I think we all got something out of this morning!!!

    COP

    25 SSH 5-5 arm circles 10 knee bends

    Mosey to the pond for  2 man relay teams, one runs a lap around the pond and the other picks up a rock of choosing for single leg squats with rock on shoulder or arms until the other man catches him and he than takes a lap and gives the rock to his teammate. We did this for 3 rounds changing the rock enjoyment along the way. With overhead carries, squats press and single leg squats.

    25 Flutter kicks

    Now this is where it gets dicey: I was planning on 10-20-30 merkin stair runs and 10-20-30 dips at the top.  I thought we would do the dips at the top of the stairs but Hardywood said he had a better idea, we will take a left at the top and run a killer hill. Sounds great on paper but boy my legs were smoked!!!

    At the top of the next set of stairs I found 5 poles with our names on it so we finished with 25 pole smokers than run back to the flag.

    Thanks again for giving me the opportunity to lead. Singer is really picking up his runs and getting stronger. Swirly, Hardywood and LastTime totally showed up big time looking strong all the way through..

    Also Gumbo has NoToll but its at a different location so look at the post for the info.