Category: Richmond, VA

  • No Toll is the ULTIMATE AO

    10 pax showed up ready to go, and we grew to the magical number of 14 before the COP was done.  Perfect number for the plan of the morning, and the fields of No Toll were calling!  Here is what transpired:

    COP

    • SSH
    • Invisible Jump Ropes (in honor of Circle K)
    • Copperhead Squats
    • Arm Circles
    • Hand Release Merkins
    • Don Quixotes (Abe Vigoda)
    • something for the abs???

    THANG

    Ascending 4 corners:  (10 reps each)

    1. Hand release merkins
    2. hand release merkins, WW2 situps
    3. hand release merkins, WW2 situps, burpees
    4. hand release merkins, WW2 situps, burpees, Lt. Dans

    Plank for a minute or two

    Ultimate:  Break into shirts v. skins and play ultimate for a half hour….what else you need?

    Mary:

    • Freddy mercury’s (dodge car)
    • American Hammers
    • flutter kicks

    NMS

    OK, so let’s address the elephant in the room:  DaVille was invited to do this a couple weeks ago and nobody showed (Phonics was the exception).  So thinking about what Lab Rat was going to pull out of the bag for the No Toll regulars, he thought about that shiny new frisbee that he bought for the Green Acres workout and decided today is the day.  A little flustered at Go time for the small numbers, but the No Toll regulars did not disapoint as the LIFO’s kept rolling in to fill out the teams to an even 7 on 7, which just so happens to be the regulation number for actual Ultimate!

    The teams were chosen at random, and it turns out that the skins had gained a hidden ringer in Viral.  My boy can throw a disk!  Antics were supplied by Gumbo today, who embraced the “skins” opportunity to show off the beach body.  Just think “all about that bass, no treble”.  Thanks for shaking what you got!  Some impressive diving catches were made this morning as the pax went all out for their team.  Most notable was a diving score by The Carpenter….it was a thing of beauty.  The skins mounted some great drives powered by Flashdance, Oyster, Hammer (Mecca), McRib and Honeymoon to make it close.  But, in the end, shirts took down the victory led of course by Rosie, with a strong effort by Tobit and relative new comer Shakedown.

    High fives were exchanged all around and Lab Rat believes that this was a smashing success, as everybody was pretty well spent after going hard for a half hour, and nobody got hurt.  There were a couple collisions out there today, Lab Rat got to find out where Hammer got his name.  Otherwise things went smooth and fast.  So fast, in fact that the Q didnt catch all the details.  So pax please fill in some stories about those not mentioned above.  YHC should know a thing or two about McRib, as he feels he guarded and was guarded by him a good bit.  Also, Mr Roper and Marmaduke deserve some love.  No slacking out there today!  Great work men, that was a blast.

    Apology of the week goes to the Mechanicsville regulars. Lab Rat is sorry yall fart sacked 2 weeks ago and didnt get to have this much fun.  That’ll teach you to sleep on a Lab Rat Q!

    Lab Rat apologizes.

     

  • D-Day AO Tour

    We had some out-of-towners join us in the gloom.  Wilson and his eh’d FNG Chad are in town this week for some training.  MrMcFeely also eh’d Venu, who may have earned his nickname early.

    Disclaimer issued… 11-PAX joined in for good-ole-fashioned Comanche walk-about.

    Warm-a-rama

    Parkour lap

    25 x SSH

    15 x Windmills

    Arm Circles forward

    Arm Circles Backward

    15 x Cotton Pickers

    The Thang

    Mosey to Rocks (grab a nice Rock)

    Mosey behind school… courtyard flooded, audible

    Pain stop 1 at corner

    10 – 1 ladder Goblet Squat 1 – 10 air press

    Mosey to fence behind lower basketball court

    15 x Dips

    10 x Decline Merkins

    10 x Incline Merkins

    Mosey to Rocks

    Drop Rocks

    Indian-run to lower High-School area

    Front parking lot

    15 x Merkins

    Mosey behind High School (to steps)

    Peter Parker down first set of steps

    mosey to second set of steps

    Hop up second set of steps

    repeat-o

    Mosey up to High School Bus Entrance

    get on the double yellow lines for some ski-jumpers x 15

    Mosey across to Elementary School Bus drive

    Sprint down

    Quadra-feelie-ya up

    Sprint back down

    Mosey to Mary

    Mary

    20 x LBC

    15 x Mason Twist

    15 x Low Flutter

    15 x Hello Dolly

    5 x Homer to Marge

    15 x “W”

    Naked Man Moleskin

    • Welcome to Wilson and FNG Chad from Richmond, they’ll be posting every day, Skywalker be on the look out!  Good showing today!  Look forward to seeing you Thursday/Friday
    • Welcome to FNG Venu.  Venu didn’t know his own strength and snapped one of the fence planks right off!  #strong, #hulk Comeback and challenge yourself to NOT break stuff!
    • Cobains to the PAX for the 2.2 mile mosey, I did want to get multiple areas of the AO in.
    • Had a couple of late comers this morning!  Glad y’all made it.

     

     

     

  • The Daville RVA tour comes SOJ

    4 SOJ veterans, 1 SOJ FNG, and 1 Davillian awoke to the thought of a leisurely jog around the neighborhoods that surround Bettie Weaver Elementary School.  What resulted was quite a bit different.

    The workout

    Slow group jog to the football stadium for interval training.  Run an 800 fast followed by a 400 slow.  Rosie and YHC repeated this 4 times.  Gumbo, Honeymoon, Doublemint, and Lug Nut repeated 3 times.  We then took a slow jog around Robious Landing Park for the last 16 minutes of the workout.  Total distance covered was around 5.5 miles.

    The Thang

    After Circle K was unable to lead today, YHC gladly took the Q.  Circle K had mentioned to YHC a few days prior that he was planning on doing a track workout.  This sounded like a good suggestion since YHC had never been in this part of town.  When YHC thinks of track workouts, the dreaded 800 fast workout followed by a 400 slow jog always comes to mind.  The PAX did not seem too enthusiastic about the suggestion but performed outstanding throughout the repeats.  Well done all.  With about 16 minutes left, YHC wanted to see some of the park, so the PAX took a slow job throughout Robious Landing Park.  The PAX got separated in Robious Landing Park, but in the end, the PAX made it back to the virtual SF a few minutes after 6:15 AM and all were in good spirits.

    Welcome Doublemint!!  YHC has been EHing him for about 9 months.  It appears all YHC had to do was post in Doublemint’s part of town.

    Annoucements:

    • Cornhole & Rock ‘N Roll, a ReeseStrong Childhood Cancer event, is this Saturday, June 10 at Marty’s Grill in Mechanicsville.  The first band starts at 11 am.  The cornhole tournament starts at 12:30 PM.  To register or for more information, click here or see Phonics.
    • Fudd is also hosting a party (M’s invited) at his house that night. RSVP to his preblast.
    • VQ week starts June 26.

    It was a pleasure to lead this great group of men today.

    Phonics Out!

  • MaNNdate 5/31/17

     

    7 made it out of the fart sack on a beautiful Wednesday morning.  Many muscles were soar from from hills at the convergence down at Tredegar on Monday and running on the cross country trails behind Atlee HS on Tuesday.  Now it was time to do some Mannly work with the kettle bells.

    Mosey to the entrance of the school to warmup.

    Warmups consisted on SSH, WWII Situps, Helicopters, Arm Circles and Copperhead Squats

    Started with 11’s between the front of school and across the bus loop.  Goblet Squats and Kettle bell Halo’s

    20 around the leg figure 8 passes.

    40 hip halo’s

    Mosey a few feet to the 4 corners of the bus loop.  Run between corners with kettle bell over head.

    • 10 kettle bell swings
    • 10 One Arm Presses (each arm)
    • 10 boat – canoe’s
    • 10 sit-up presses
    • 20 kettle bell swings
    • 20 one arm presses (each arm)

    Lay in grass – head over curb.  Bring kettle bell from check to ground – 40 times

    Mosey to flag.  Sit in a circle with backs to each other.  Pass bells several times to left and then to the right.

    Time was running out.  Circled up around the flag.

    Numberama

    Namarama

    Mudface took us out with a prayer.

    It was my honor to lead these guys.

  • The Creek 6/2/17 – 48 Of Everything for my 48th

    When 6/2/17

    QIC – YardSale

    The PAX:  MudFace, Chewey, Spit, Carnivore, Opus, Bucket Mouth, No Idea, Wheelie, Byproduct, Pavarotti, Tea Party, Emoji, LP, Ewok, Yard Sale

    Mosey once around the building to pick up LIFO’s.  We picked up at least 3.

    Warmups:  Helicopters, Don Quixote’s, Arm Circles, LBC’s and Merkins

    4 Corners of Church – team up – one runs around the building while one exercises.  Each team must do:

    • 48 Burpees
    • 96 Merkins
    • 144 Freddie Mercuries
    • 192 Side Straddle Hops – The Carpenter was absent but would have loved this.

    Mosey to the picnic shelter

    • 24 skull crushers (each side)  – mental note for next time – don’t watch Wheelie while counting.
    • 48 dips

    Mosey to the field for 4 Corners of the Field (Merkins can be substituted for any exercise – this is Merkin Challenge Month)

    • 48 flutter kicks
    • 48 heals to heaven
    • 48 WWII sit ups
    • 48 squats

    There was a heavy dew so I couldn’t resist Tunnel of Love

    Snake style Indian Run.  With multiple young pax members, this was a bit of a challenge but we made it.

    Numberama

    Namarama

    I took us out with a prayer.  There is no way I’d rather start off my 48th birthday than to be out here with these guys.

  • To Control or to Serve, that is the question…

    5 mammoth Monday revelers showed up by a stone house in the forest just south of the River James for this start of the week workout at Batteau.  This is what transpired:

    Mosey to the bottom of some steps in this giganic A/O with so many TYA toys that one can spend a week at the A/O and still not cover all the possibilities.

    COP

    • X52 SSHs for the wonderful podcast 52 where corporate tried to poke Da’Ville bear
      • X10 Merkins for it is the monthly Challenge
    • X25 Imperial Walkers
      • X10 Merkins
    • X25 Freddie Mercuries
      • X10 Merkins
    • X15 Smurf Jacks
      • X10 Merkins
    • X10/X5/X10/X5 Arm Circles
      • X10 Merkins

    THANG

    Mosey to the pond:

    Lunge Run

    Partner up, with a ghost to join the Partner Bs

    Partner A runs up to the stairs, while partner B lunges up the hill. Once Partner A comes back down the hill to Partner B, Partner B runs up the hill and Partner A begins his lunges up the hill. Repeat till both reach the top.

    Ping – Pong

    Go to the stone wall across from the pavilion.  Two (1 and 2) at Point A, Two (3 and 4) at Point B (20 yrds down) and One (5) at Point C (20 more yrds down). PAX 1 goes from point A to point B backwards – relieves PAX 3 and starts to do Merkns. PAX 2 does step ups, PAX 3 does Merkins till PAX 1 gets to point B, then he goes backwards to Point C – backwards, and does step-ups there.  PAX 5 does step ups till PAX 3 got to Point C then he goes to Point B bacwards. PAX 4, who has been doing Merkins the whole time, goes to Point A backwards. PAX 2, who has been doing step ups the whole time, goes to Point B backwards. PAX 1 then continues to point C…

    Once 400 Merkins was completed, we then wrapped up and moseyed over to a field with picnic tables.

    Indian Picnic Table Run

    PAX takes the back picnic table and carry it to the front of the other two tables. PAX then traverse on top of the picnic tables to the beginning of the picnic tables. That PAX then carry together this table to the front this line of picnic tables and repeat the process.

    Once enough time was spent on this Indian Picnic Table Run the PAX traveled back to the flag via the easy route.

    FAV 5

    Each PAX member called out and led the PAX in 5 of their favorite choice of pain

    • Abacus – – Hillbillies
    • Flipper – – Heels to Heaven
    • Slurpee – – Merkins
    • The Carpenter – – 2 Count American Hammers
    • Wedding Singer – – Freddie Mercuries

    1 Minute Clock of Merkins

    COT/Namorama

    NMS

    It has been a long time since this YHC was anxious before he went to bed. But this Q caused a fair amount of anxious wonder in the YHC. No need for a clock today as YHC woke up 2 minutes before his alarm was scheduled to go off and tickle the M out of her sleep.  Gently and like a mouse YHC slithered out of the room without any sound or ripples in the air allowing M to feast in the world of dreams. Mission 1 accomplished.

    YHC, having scouted out the north side of the AO, arrived early to scout the north side of the AO. Impressed by the vast array of toys across this fruited plane, YHC smiled as the sun dotted the air with more and more light.  After his brief scout of the AO, YHC came back and saw 3 regulars discussing mundane topics around Old Glory.  A smile leaped on YHC face as The Carp got out of his car and approached the chatter around Old Glory.  Talk of other potential PAX members raged as the time to start approached. No such luck, many a member embraced the lure of the fartsack this fine Monday morning.

    Da’Ville counting started in earnest as we began with some SSHs.  However, Qing afford little opportunity for YHC to ensure a boisterous beginning of Da’Ville counting south of the River.  All is good, as each counting method still gets us to what we want.

    The hill leading to the pond was impressively long and provided a good grade in two separate places. The legs enjoyed the work with the quadriceps enjoying most of the fun.  Chatter was strong on the lunge cycle to deny the pain a place at the table.  However, quietness ruled the air as the PAX worked their way up the hill in a run/jog/walk leg of the effort.

    Ping – Pong was a crazy mess as the PAX had only 5 versus 6 or more.  We sorted out some rhythm by the end, but it wasn’t pretty. Yet pretty tough.

    Indian Picnic table run was a great exercise as it worked many different muscle groups and required coordination and team work.  At the end it was discussed how pleasurable it would be to race each other getting a set a picnic tables across a field.

    Announcements:

    • This is Da’Ville take over week.  It is with pleasure that we come out and serve the F3 RVA community this week.  F3 has given so much to us and we are honored to give back to the PAX
    • Charlottesville is up and running and still needs our support. Consider and commit to get out there and help the efforts to get Charlottesville up and running. See Lab Rat
    • Fudd soiree next week.  Respond to his BB.

  • Poking The DaVille Bear

     

    8 RVAers showed up at Lindwood Holton on this 70 but overcast morning to see what this DaVille takeover week was all about.

    This is how it went down

    Mosey to the left side of the school in the front

    COP (all IC)

    • SSH x52
    • Don Quixotes
    • AL Prom Date
    • Merkins
    • Flutter Kicks
    • Arm Circle x20 small x 10 big reverso

    THANG

    The Donkey poked the Bear

    Complete 10 Donkey kicks, bear crawl to the pavilion, completed 10 Derkins, bear crawl back to the wall. Rinse and Repeat with sets of 20 and 30

    Mosey to the back for school on the blacktop

    11’s

    Start with 1 Merkin then bear crawl across the blacktop complete 10, 2 count American Hammers, run back to other side. Rinse and repeat until 10 and 1.

    Partner Carrier

    Partner up. First partner carriers second partner 20 steps, stop complete 10 merkins each then switch. Rinse and repeat back to the SF

    Captain Thor

    Done in a 1:4 ratio. Complete 1 WWII Sit then 4 American Hammers. Rinse and Repeat with 2:8. Try to get to 10:40 (must PAX around 7:28 or 8:32)

    Numberama, Namerama, YHC took us out.

    MOLESKIN

    YHC was fired up for starting this takeover week of right. While listening to F3RVA Podcast #52 on Friday afternoon, YHC noticed the hosts of the show (who will remain nameless) were commenting that this takeover week was going to be easy. Well the bear was poked and a plan was put into place to make sure whoever showed up Monday morning would know who to thank for a beatdown!!

    YHC arrived around 5:15 surprised and happy to see that Blue Truck was in the parking lot. Shortly after Bleeder showed up and YHC got even a bigger grin. The SF was planted and the PAX got to work.

    PAX completed 52 SSH in honor of Podcast #52 (Since YHC knew that the hosts of the podcast enjoyed those!)

    The mumble chatter was lacking this morning. Seems the PAX was very focused on the task at hand.

    After the COT the chatter picked up mainly about how it seems each person used very different methods during the partner carriers. YHC was very impressed with Swirly’s 3 point stance.

    Announcements

    • F3 Charlottesville: F3 Roanoke as the Q this Saturday
    • Reese Strong Rock and Roll Cornhole Tournament this Saturday in Mechanicsville. Starts at 11; See Phonics for details
    • Fudd’s Cookout this Saturday. Be sure to comment on the preblast of you are attending

    SPIT ON THAT!! 

  • GridIron Welcomes Seven 2.0’s

    A PAX of 20 assembled on a beautiful June morning where it all began for F3 RVA. Döner Kebab came in hot with less than 90s to spare, both 2.0’s in tow…and the beat down went something like this:

    THANG

    Mosey to the GridIron
    COP: SSH, DQs, Copper Head Squats, Russian Soldiers, Merkins, Crunch Frogs, LBCs, Crab Cakes, Bob & Weave’s

    Line up on Sideline for Sharks & Minnows
    4 Sharks must crab walk, and minnows must bear crawl. Minnows try to get past Sharks. If tagged, Minnows become Sharks immediately.
    4 rounds before all minnows caught.

    Mosey to track
    PAX chooses: 1 easy lap OR lunge across field and back

    Line up on Sideline for Modified Arc Loader
    Duck Walk, Bear Crawl, Crawl Bear, Forward Crab Walk, Backwards Run, Polar Bears, Flamingos (each foot), Karayoke (each direction), Imperial Squat Walkers

    Mosey to front of school, partner in 3s for Triple Check: People’s Chair, LBCs, Run to hydrant and back

    10 Donkey Kicks OYO

    Mosey to bus loop for 6 inches Indian Run: take a pole, 2 by 2, perform any pole exercise until it’s your turn to advance poles. Audible called because that bus loop never ends.

    Mosey across street to inclined field for 10 Burpees OYO

    Mosey back to GridIron for another round of Sharks & Minnows. Again, it went 4 rounds, but there was a single winner: Veep!

    Mosey back to VSF for 90s of Mary: American Hammers & Hello Dollies

    COT: Earthworm took us out.

    Naked Moleskin

    Welcome Mr. Right & Van Gogh!

    Great turnout for a 2.0 workout. YHC was not expecting to lead as many as 20! Thanks to everyone for coming out. Thanks also to the GridIron regulars for allowing a 2.0 takeover. YHC is a single dad for a few days while his M enjoys the OBX on a ladies’ trip…and he knew that signing up to Q would guarantee F3 participation.

    The FNGs were not phased by getting wet from the dew right away.

    Sharks and Minnows was a hit. It’s similar to the Pac-Man game played at NoToll, but possibly more effective.

    The Chicken Whisperer’s request to perform the “Panda” during the Arc Loader fell on deaf ears after he demonstrated the Panda which looked like a military crawl without using legs. However, during the COT, CDubs suggested “Van Gogh” immediately after hearing Viral’s 2.0 likes Art…and the name stuck.

    Marv almost made YHC lose his focus when he asked if YHC knows what Hello Dolly means as his legs were spread wide. Good times.

    Thanks for letting YHC lead this morning.

    Great Coffeeteria at Einstein’s afterwards with Cecil performing card tricks for the 2.0’s!

    Announcements:

    VQ Week – June 26
    Fudd’s part June 10 – please RSVP in Pre Blast

  • Man down 3 times

    5 faithful posted on a perfect Sunday morning for a trail run

    The Thang:

    Northbank to T. Potterfield, to buttermilk and back to the Pump House parking lot.

    NMM

    Bleeder got an early start this am, starting out somewhere around 630.  The rest of the PAX convened at 7pm for the start.  Our goal was to catch up to Bleeder before his finish.  Mission failed (I think).  By the time I got back to the parking lot, he was gone.  Upchuck may have seen him, but I heard no reports, so I am assuming not.

    Great morning for the trails. Pretty quiet out there and the weather was acceptable.  Mid Sixties with just a little bit of humidity.

    When we finished the run, Gomer Pyle was a mess.  He had mud on the front, back and all the sides of his shirt.  When I asked if he fell, he said he indeed did, 3 times.  That has to be a record for Sunday trail run falls.  I have gone done twice in a day, but never three times.  One observation.  He must be an experience faller, because despite hitting the deck three times, I did not see any bumps, bruises, or blood  on his body…

    Lab Rat was putting the full court press on Gomer Pyle of the BRR today.  Anytime I was near the two of them (which was rare), tales and descriptions of the event were being shared.  Thanks to Upchuck for the ride home for YHC.  Asking for a ride when you are soaking wet and then realizing that the car seat are cloth was a little uncomfortable for me.  Fortunately Upchuck had a spare towel that I could site on…thanks brother. Bleeder reported that he ran into Hardwood during the run.  Hardwood, I hope you are alright and did not sustain too much damage during the collision….

    Saab was missed on the trails this am.  I cannot wait to talk to Saab, because his current ailment occurred during a run in (literally) with a few dogs.  Still cannot figure out what happened, but it must be a helluva story….

    TYA OUT

  • TURN

    West on Grove and take a left on Wilton.

    Wilton to the end at historic Wilton House.

    Double back and take a right on Kenmore.

    Left on Ampthill and cross Cary where it becomes Stratford Crescent.

    Cross Cary again onto Hillcrest.  Take West Hillcrest and briefly up East Hillcrest with a right on Charmian.

    Charmian turns into Westmoreland Place.  4 milers continue on as the road turns to Locke Lane and take it to Grove and home to the SF.

    5s and 6s break through the tree line and merge onto Dover.

    Dover a ways and a left on Banbury.

    Banbury to Cary.  Cary to Malvern.  Malvern to Grove and home to the SF for 5s.

    6s continue down Malvern to Patterson.  West on Patterson to Westmoreland and back to the SF.

    NMS:

    I think only four people covered the actual route as described, but all put in some good miles.  Lot’s of turns today.  Speaking of turns, Wilton House was featured in the TV show “Turn”, which is one of YHC’s shows of interest.  Today’s route will be named “Setauket” in honor of the home of the Culper Sky Ring on Long Island.