Category: Richmond, VA

  • READY, SET, GO!

    We had 10 show up at the “Source of Truth” this morning, our largest group yet for the new venue!! It was a damp morning that quickly heated up with the introduction of the battle rope.

    The Thang

    Mosey to the front of the school trailers

    COP

    25x SSh

    25x Windmills

    20x Deep Knee Bends

    20x Merkins

    25x Little Baby Crunches

    Mosey back to the parking lot and pick up the battle rope

    Mosey with the rope held overhead to track and take 1 lap around alternating between left and right overhead carries.

    Stop at corner of track do 20 deep knee bends holding the rope overhead

    Mosey to basketball courts with rope overhead

    Ladders

    Starting on sideline, run across the court and perform 5 merkins,

    Run back to sideline and go to 2nd court and perform 5 lbc’s

    Run back to sideline and go to 3rd court and perform 5 deep knee bends

    Repeat with 10, 15, 20, 25, and back down 20, 15, 10, 5 reps

    Pick up battle rope and mosey back to parking lot with rope overhead.

    COT

     

    Moleskin

    After awakening at 3 a.m. and reviewing the plan multiple times YHC was anxious for his VQ to start. It is amazing how difficult it is to remember the proper F3 lingo.

    Props to FNG Herbie, Raleigh’s Yukon Cornelius, and local Rest Stop for joining us today.  Well Done!  We hope to see you all again soon.

    It was great seeing Bleeder’s & TYA’s face when the battle rope hit the ground.   YHC did enjoy the smell of fear.

    It was also great to see a 4 pack of west ender’s arrive in one car.  I’m assuming gas prices are going back up!

    YHC understands that Wedding Singer has knocked down 15 in a row.  You da’man!

    Of course LugNut did another fantastic job.  He was unbelievably good and REALLY fast! (creative liberties taken by BB transcriber, Lug)

    See you next time!

    Iron

  • To Kill a Merkin

    Thirteen of the faithful posted for a muggy 45 degree workout at No Toll.

    The thang:

    Jog to back parking lot, warm up-

    25 Side Straddle Hops (not hop straddle side)

    20 Don Quixote

    20 Imperial Walkers

    20 Little Baby Cs

    Mosey to soccer field

    Bear crawl goal lines of the field, run side lines, burpees at each corner – 2, 4, 6, 8 count

    backwards run goal lines of the field, run side lines, werkins  at each corner -2 , 4, 6, 8 count

    Karaokes on goal lines, run side lines, monkey humpers at each corner – 2, 4, 6, 8 count

    Run all lines of field, burpees at each corner – 2, 4, 6, 8 count

    Jog to side field

    triple check – derkins on the bleachers, slow bending squats, run to end of field and back

    Sprints – 80% run across field, 100% run back

    Mary – 10 count cadence little baby crunch -> 2 count cadence merkins

    10 count Hello Dolly -> 4 count cadence merkins

    10 count Russian twist -. 6 count cadence merkins

    10 count Rosalita -> 8 count cadence merkins

    COT

    Moleskin-

    Great workout in the gloom, which didn’t seem so gloomy today. Even though we won’t see daylight in our weekday workouts until summer, the pax has made it clear that this is a good thing, no one wants to see YHC’s mug at 5:30 AM anyway. The pack seemed much more excited to hear the first goal line exercise initially announced as crab walks changed to bear crawls before beginning. YHC apologizes for the confusion, he’d never willingly call for crab walks.

    Great workout guys. Looking forward to some virgin Qs this week with Iron tomorrow and Fudd Thursday. Slightly embarrassing when Wilson comments rather loudly and enthusiastically that he MISSES ALL THE VIRGINS, this occurred at The Daily Grind Saturday after the workout.

    Welcome FNG Gilligan!

  • Ice Ice Baby

    Seven posted for an icy morning at #dogpile.

    The THANG:

    Lap around VITA track – was really slick with MANY ICY spots!

    Circle up (no disclaimer)

    20 SSH

    20 LBC

    20 Donkeyote

    20 Imperial Walker

    Mosey to Caroline bricks

    Suicides (double)

    Mosey to pull up bars

    Triple Check – Hanging leg lift, Supine Pull ups, Run to tower and back

    Mosey to Stadium

    Box jumps – UP squats, Down 5 SSH

    Calf raises – 3x (straight, heel in & heel out)

    6 minutes of Mary (no breaks)

    LBC

    Cross leg lift

    Hello Dollie

    Rosalita

    Planks w/ leg slides (called Parker Peter???)

    MOLE SKIN:

    YHC got called up late the night before. I had NO plan! We survived. Might just be my new operating plan! Started with 5 and Fudd & Chum showed up late.

    Overall a great workout. Later in the afternoon YHC ended up at #dogpile with Wilson’s WIfe & youngest daughter. I proudly walked & ran her through the workout this morning. She approved and said we could do a lot out here. We agreed (hell froze over – that NEVER happens)

    Wedding, Chum & Wilson headed over to pouncy for more beatdown!

    Nice job this morning fellas!

  • Crunch Crunch Crunch

    Captain Crunch

    Aye,  6 sure footed men posted in this ice covered AM (5 Faithful and 1 FRNG(Friday Run New Guy)) It still felt sunny and 70!

    THE THANG

    Dealers Choice/Route Description:  Run from Shovel Flag to Grove,  turn Right,  Run to Sauer Ave, or Malvern Ave, or Hamilton Str, or push it to 5 miles at Thompson Ave & U-turn, run to Three Chopt and U-turn,  back down Grove, around Mary Munford at Stop Light to Shovel Flag.

    COT

    Moleskin

    Tclaps to Wedding Singer,  on his way to a 12 Pack,  and Tclaps to Wilson for his attempt at a 6 pack!

    When Wilson arrived this am, and declared he did not know his way around,  YHC explained the route in more detail than usual, and noticed there was a substantail amount of mumble-chatter coming from the PAX.  YHC realized it was Wilson doing the mumble-chatter.  YHC paused the route description and Re-Focused Wilson’s attention.  YHC could not be held responsible for a Bills fan wondering aimlessly through the streets of near West End Richmond.  Thanks to TYA and Brain Tumor for looking after him during the run.

    As we were gathering,  everyone discussed the chance of encountering ice on the Run,  all were encouraged to run on white stuff for better traction.  YHC kept running out of white stuff.  For the majority of the run, Crunch Crunch Crunch was the sound YHC heard.  If that sound stopped,  the pace of the foot speed slowed, anticipating no grip on the surface.  There were few and far between open patches of dry asphalt to feel completely comfortable.  Although, many reports of slipping and sliding were made,  YHC was happy to hear that feet were the only body parts to come in contact with the running surface this morning.

    On the Run,  TYA and Wilson briefly discussed  TYA’s EH of Wilson for the Friday Run.  Apparently,  Wilson and M Wilson were pleasantly watched TV last night, when a Tweet from TYA came across about the Run.  Wilson made an idle comment about having to clean off his car.  The power of Twitter,  it can feel like a SledgeHammer, making you get up and do Something!  Nice job TYA!

    Swirly’s pace was far better than YHC,  His speed is impressive,  Going for a six pack next week?

    POST COT Coffeeteria

    YHC, Brain Tumor, TYA and Swirly all re-grouped at an OPEN Carytown Starbucks for some post Run caffeine and water.  Many topics were discussed;  All of us agreed that the run was giving those who joined in a good cardiovascular workout, and that some of the PAX was missing out.  We also discussed OBT’s willingness to EH anyone, anytime, anywhere.  YHC was looking for an old email,  and happened to stumble across an EH from OBT from 2007,  OBT has been fine tuning his technique for a long time.  We discussed his passion for doing this.  TYA had read an article about one of the strongest reasons why we should have no hesitation about EHing anyone.  If you have time read the article(Search it in Google in case your subscription to the WSJ has Expired) http://www.wsj.com/articles/robin-williamss-age-group-at-heightened-suicide-risk-1407875597;  If you don’t have time,  and your still reading this blackblast, you have time to read the article;  but the short version is that Men age 40+ suicide rates has gone up versus other age groups.  F3 is just a group that can lay some foundation to give a man an outlet.  It’s not for everyone,  but every man needs to be invited to join.  Keeping EHing guys!

    Post Coffeeteria

    YHC ran into TYA at Ellwood Thompson en route to the office,  TYA was parked in the usual location for someone from Boston,  as close as possible to the front door without blocking the path to the front door.  We both witnessed a fellow in the parking lot loose his footing and was quickly helped up by an ET employee.  We both agreed that we could not believe we had actually run this morning.

    Next Workouts

    Byrd Park (park at Dogwood Dell) DogPile Saturday       0600 0700 Bootcamp
    Pouncey Tract Park GridIron Saturday                             0700 0800 Bootcamp
    Huguenot Park  NoToll Tuesday                                       0530 0615 Bootcamp
    Swift Creek Middle School Source of Truth Wednesday  0530 0615 Bootcamp
    Mary Munford Park (West End) 45 MM Thursday            0530 0615 Bootcamp
    Mary Munford Park (West End) RAMM Friday                 0530 0615 Run

  • Happy 100th Workout!

    Aye!  14 souls braved trench foot in the soggy gloom for our 100th workout.  The thang:

    Mosey around track and to tennis courts for warm-up COP: 25 mtn climbers, 25 Don Quixote, 15 merkins, 25 flutter kicks

    Partner up for another edition of “The Circuit”:  Partners execute 25 chin-ups, 25 raised leg lunges, 25 supine pull-ups, 25 derkins: repeato 4x= 100.., get it?

    Mosey to tennis courts for the 100 run and burp: partners run 100m, do 25 burpees, repeato 4x

    Circle up for 25 bicycles and 25 LBC

    Mosey to flag for COT

    Moleskin:  The Richmond faithful showed a lot of motivation to post for SwampFest ’15.  YHC remembers our first workout in Sept, and we’ve come a long way.  We likely wouldn’t have finished that workout in 45 min back in Sept.  Today?  No problem.  In Sept there would have been a fair amount of mumble chatter about the weather.  Today?  It’s a day at the office.  I’m proud to be a part of the first 100 and look forward to the next 100!

    It was good to see P2 back in the Pax, and Sippy Cup is back again for more after his first post.  Johnsonville (should we rename him RibPit?) got back in the saddle, and there is a report that TYA pulled a Greg Louganis off the monkey bars.  That Newton guy gets you every time.

  • Hammer Time!

    7 posted for a BEAUTIFUL morning @ #SOT! Many comments on the weather before we started. @Lugnut even broke out the shorts!

    THE THANG:

    Mosey around bus loop

    Circle up (no disclaimer needed)

    30 SSH – YHC got distracted with TYA so I decided to get REAL close and personal!

    15 Merkans

    30 Mountain Climbers

    30 Tricep Press (15 each arm)

    Mosey to the track

    Indian Run (many thanks to the PAX for the correction! NOT a snake run)

    5 burpees, 1/2 lap, 5 burpees, 1/2 lap 5 burpees, Lunge for one cycle.

    Circle up – More SSH (Bleeder wanted some Wilson time so he got up and close)

    Mosey to the TIRE!

    Triple check Sledge/LBC/Lap around track – X3

    ?? Minutes of Mary

    20 Hello Dollies

    30 LBC

    30 Freddie Mercury

    20 Rosalita

    10 Twists

    10 up & Ups

    10 Cross Leg Lifts (each side)

    Mosey to flag

    COT

    MOLE SKIN:

    Since #SOT is still a fairly new AO, YHC decided to go for a run the night before and check it out. Be prepared fellas…………NO dry spots here! Fun in the MUD! @Johnsonville – heal fast. You’ll love it!

    YHC introduced ANOTHER new F3 exercise (Yes it was Wilson Wife Approved). The #PeterGabriel. #TCLAPS to @Bleeder & @TYA for helping supply the sledge hammers. I did learn today that sledgehammers come in different weights (who knew?)……….sorry boys, but a few of you got the heavy one! As YHC Q’s more I MUST learn from previous mistakes! DO NOT allow the PAX to decide the exercise. Triple check was supposed to have a sprint to the 50 yard line, but it was really muddy (did not want to damage the field….really). Then @Bleeder says “full lap”. Yup, sure that sounds good! UGGG! I felt like that awkward kid in highschool again running around that damn track……….sorry. I’ll save that for therapy!

    Minutes of Mary got some groaning as there were NO breaks! Nice job fellas!

    Wilson’s wife needed an update on her approved exercise. I let her know it went great and thanked her for her wisdom! I informed her a few of the PAX seem curious if your going to Q one morning. She said………..”HMMM, maybe.” YOU asked for it. May god help us all! I’ll stay in fatsack that morning!

    Big week – #100 tomorrow @ #Mary! Thanks to the brave fellas who brought F3 into our lives! See you in the gloom!

     

  • The Way Wilson Likes It

    Wilson Likes It

    As RVA starts its March thaw, 9 strong faithful gathered at Huguenot Park to push themselves physically and shed outerwear in the process.

    Here’s how it went down:

    COP:
    30 SSH
    30 LBC
    30 Imperial Walkers

    Mosey to soccer parking lot

    Burp & Merk: 1 to 10 and back to 1

    Mosey around the parking lot and back to same spot

    4 corners (10 reps at each corner):
    Monkey Humpers
    Dead Cockroaches
    Imperial Squat Walkers (planks…Fudd/Wilson comment)
    Mountain Climbers w/ Lunges between 2 stations

    Mosey across bridge to soccer field

    Tabattas:
    Dips
    Squat Jumps
    Abs (Dealer Choice)

    Mosey back to shovel flag

    Ring of Fire: plank, pass 5 merkins around the circle

    COT

    Moleskin:

    YHC continues to struggle to lead the SSH cadence while looking at THE Yankee Agressor. What’s happening there?

    Well done to Chum Bucket who arrived (mostly) on time.

    YHC has never seen more outerwear shedding than during the Burp & Merks: gloves, hats, outer shells

    Fudd continues to dominate the more aerobically challenging exercises.

    Fudd also commented on planking with bums down…”That’s Wilson’s move…Wilson always does this”…clearly TMI

    TClaps to Wedding Singer for 8 consecutive workouts!

    98 RVA workouts and counting….

    99 tomorrow at TheSourceOfTruth @ Swift Creek Middle School, 5:30am (Wilson to Q…Wilson’s wife approved?)

    100 at 45MinutesOfMary @ Mary Mumford, 5:30am Thursday

  • Amphitheater highlights Johnny Cash

    10 Faithful and 1 FNG posted in the Gloom at Dogwood Dell,

    THE THANG

    Mosey to First Cop

    15X DonQuixote

    15X Deep Knee Bends

    15X Imperial Walkers

    15X Merkins

    Mosey to field for the beast

    6X Merkins, LBC, Werkins,  SSH, Finger Tip Merkins, Steel Jacks- 6 total reps
    Mosey over to – pull ups and dips 3 sets of 10 each .
    Mosey to – theatre -Bear Crawl to top,  10 SSH at every level back down,  repeat 3 Times

    Ring of Fire 10X Merkins,  5X Merkins

    Mosey to the flag .

    COT

    Moleskin

    TClaps to Wedding Singer for hitting the 5th workout of the Week!

    Welcome to Sippy Cup, hope to see you at more workouts,  Dogwood dell appears to be across the street from his neighborhood,  He was EH-ed a few weeks ago when he was out for a run near Dogpile,

    The First COP was rather silent,  apparently Friday night went longer than most of the PAX had planned.   The Beast in the snow continues to be a high hurdle for the PAX to manage, especially when the field is twice the normal distance. Kudos to Swirly for running through the workout in Boots, not running shoes.

    When we wrapped up the SSH Marathon in the Amphitheater,  Swirly lead the group to a Ring of Fire with Fist Merkins.  Toga preceded beat down anyone within earshot his rendition of Johnny Cash’s Ring of Fire, several others chimed in.  After the first round,  Swirly, responding to an excited PAX about The Ring of Fire; He made the decision to repeat it.  The singing stopped immediately.

    Several members of the PAX headed to Gridiron, Conspiracy warned not to speed, several police cruisers were on I-64.  Thanks to that comment YHC was able to make to the Second AO of the day unscathed.

    We will hit a major milestone next Thursday. It will Mark the 100th Workout for F3 in RVA.  Please EH as many people as you can to attend.

    Next Workouts

    Tuesday NoToll 0530 Huguenot Park

    Wednesday Source of Truth 0530 Swift Creek Middle School

    Thursday  45 Minutes of Mary 0530 Mary Munford

    Aye!

  • Crunch, Crunch, Crunch & Sunshine

    3 strong post on a cool and crisp snow covered Gloom.  5 more will follow, here’s how it went down…

    The Thang

    Mosey to blacktop in the sunshine

    COP

    20x SSh

    15x Mountain Climbers

    20x Imperial Walkers

    20x Don Quixote

    Mosey to football field track

    Daytona 500 – Joey Logano

    1 lap around the track stopping 5x for 25 lbc’s

    Rinse and repeat for a total of 4 laps and 500 lbc’s

    Mosey to side of school

    Blimps

    Blimps to island, moving forward as a group at a snail’s pace 5 burpees (hop forward for squat jump), 10 lunges each leg, 15 merkins, 20 imperial walkers, 25 bear crawl strides (~150 yards took 2.5 cycles)

    Mosey to front of school

    Triple Check

    1 person run to cone and back

    2nd people’s chair

    3rd BTTW

    Rinse and repeat 3x

    5 ½ minutes of Mary

    25 flutter kicks

    20 hello dollies

    20 rosalitas

    X and O’s

    Mosey to the Shovel Flag for COT

    Moleskin

    Welcome back Johnsonville! It was good to see you back in action with a pain threshold of only 3, only when you breathe of course.  Well done.

    When the rest of the PAX showed after coffee and doughnuts we were already 1/2 way through the Joey Logano.  YHC did notice Jville’s pace picked up when Conspiracy arrived.  Wilson on the other hand may have been a little GASSED today!  Just saying the nose knows.

    Congrats to Wedding Singer on completing the 6 pack.  Great job!

    Also Congrats to Bleeder on the double shot.  Excellent job setting the example for the younger guys.

    Thanks for the help DK with the Q on the fly.

    Great 2nd F today.  Enjoyed it.

     

     

  • Heat Wave strikes a Frosty RVA

    7 posted for the run this morning at 0530, Following quickly by 1 LIFO.  Welcome two FRNG(Friday Run New Guy)  33 degrees really did feel like Sunny and 70,  compared to the 1 Degree we had last Friday.

    THE THANG

    Head to Grove from Shovel Flag,  Turn Right,  Foxes Head to Sauer Ave,  Chasers head across 195 to Thompson.  Both turn and run back to Three Chopt.  and back Around Mary Munford to the Shovel Flag.  That is four miles for the Foxes,  five miles for the Chasers.

    COT

    Moleskin

    TClaps to Wedding Singer for going for the Six pack this week,  We all wondered if Fudd was going to make it this Morning,  Apparently a skiing beat down occurred the day prior, and his legs said “Uncle!”

    Toga was back at the run this morning,  He claimed that he was not a “runner.”  YHC stated, “if Toga’s not a runner,  I’m not a walker.”  As Toga’s blistering pace consumed at least three of the Foxes.  YHC wondered who could maintain the quicker pace,  Toga or Fudd,  both caught YHC about the same place on Grove.

    TClaps to Pele for making 3 in a row this week,  and making the run that much more interesting in the Gloom.  TYA told Pele that when he arrived at school this morning that he needed to ask his friends what they did before school,  and then explain he just ran four miles before breakfast.

    On the loop back to Mary Munford,  YHC found a nice soft patch of ice on the sidewalk, and decided with baseball season was right around the corner,  YHC should practice sliding into second base; I am sure it was graceful.   A women, across the street,  was kind enough to ask if I was alright; which was slightly awkward when I explained that I was mad that I had been caught by the two chasers; and displaying the angst  of my natural competitiveness;  but physically, I was fine from the fall on the ice.

    Thanks for LugNut and Swirly Coming down to Cary Street Road to pick me up on the Run back to the Shovel Flag.  #NeverLeaveAManBehind

    Post COT

    Toga asked The Scream how the Art Show went,  YHC thinks he may have been more curious about the up and coming T-Shirt deign for F3 RVA.

    The Pace of a few foxes is definitely increasing,  we may have to break into multiple categories, Foxes, Squirrels, and things that like to chase Foxes and Squirrels.  YHC is sure there are Clydesdale divisions of all of these.

    It was noted that we are coming up on our 100th workout next Thursday,  and to try and get as many folks out as possible next Thursday.

    Workouts Tomorrow

    DogPile 0600 – Dogwood Dell

    Gridiron 0700 –  Pouncey Tract Park

    AYE! SEE YOU IN THE GLOOM!