Category: Richmond, VA

  • Where’s the Bus?

    The PAX was 7 strong entering the Gloom.  Here’s how at went down…

    The Thang

    Mosey to the side of the bus loop

    COP

    20x SSh

    20x LBC

    15x Mountain Climbers

    20x Imperial Walkers

    Mosey to front steps

    Lindsays

    30, 25,20,15,10 jump steps

    10, 15,20,25,30 dips

    Mosey to basketball courts

    King of Hearts

    1st basketball court, reg. suicide (2x)

    Climb hill for 50 lbc

    2nd court, backward suicide (2x)

    Climb hill for 50 lbc to plank

    3rd court, reg. suicide (2x)

    Climb hill for 50 lbc

    4th court, slides (2x)

    Climb hill for 50 lbc to plank

    Mosey to bus loop

    Ascending Curb Crawl

    Bear crawl to opposite curb 1 derkin

    BC to opposite curb 2 derkins

    And so on to 13

    Johnny Cash

    Pax circles and holds plank position while each member rotates through 5 merkins

    COT

    Moleskin

    Props to all that came out this fine morning.  We had an opportunity to explore the AO a little more and enjoy some of what it has to offer.

    YHC was looking forward to finishing the conversation with DK about the “little people” at the birthday party his wife attended in Europe.  TYA asked if DK’s wife was 6’7” and therefore was DK a little person?  Maybe one day we will find out the answer to one of life’s little mysteries.

    Pele posted once again and saw little challenge in the beatdown YHC was trying to deliver.  It is also noted that the young man has not seen the movie Pet Detective, which seemed odd until I realized he is 11 and the movie was released 21 years ago.  WOW!

    Wedding Singer continues to bring it big time!  He is going for the 6 pack this week.  Go get it!

    Fudd effortlessly cruised through the suicides and curb crawl.  YHC is going to have to work a little harder to find a way to smoke Fudd.  He did offer a ride to the Monument 10k for the first 6 interested.  Evidently he has VIP parking.

    Of course it was nice to see Bleeder & TYA cross the border again.  Evidently the quotas have been reached and the county cannot allow any additional city dwellers, otherwise I’m sure we would have seen Toga.  YHC does find it amusing to poke at him since he does not read the backblast!

    Oh yeah, the bus did come through at 0621.

    Have a good one!

  • The Burpee in the Rye

    Seven of the faithful made it out on a cold sunny and 70 morning. Thanks to DK for getting the shovel in the ground.
    The Thang:
    Mosey to entrance of park and back. Disclaimer.
    25 Side Straddle Hops Burpees – 5 count SSH -> 2 burpees
    20 Don Quixote
    20 Little Baby Crunches
    15 Hello Dolly’s
    20 Hillbillies
    Mosey to basketball court.
    Elevens (v1 or v2) – burpees on one end, dying cockroaches on the other
    Triple check – rolling plank, burpees, run around both courts
    Four corners – 20 booya merkins (pace clock), burpees (surprise), backwards plank, flutter kicks
    COT
     The Moleskin:
    A burpee plentiful workout.  YHC planned to spell burp in the four corners however there is no recorded workout beginning in the letter ‘U’ apparently. Ideas welcome from the PAX. Fudd mentioned how much faster he’ll be without trudging around these workouts in boots, an acceptable statement for all of us once the layers can be shed. The groundhog will be back out of home soon enough.
    Props must be given to Lug Nut for making it out to his seventh consecutive workout, after completing F3 RVA’s first six pack last week in an abundance of fart sacking weather. I doubt above freezing has been sniffed during this time. His streak continues tomorrow as he Qs Swift Creek.

  • The Q to Nowhere

    8 posted for another edition of the frosty circus.  Here’s how it sort of went:

    Mosey to circle for warm-up COP: 30 SSH, 12 merkins, 20 Imperial Walkers, 20 Rosalitas, 15 Don Quixotes

    Mosey on the VITA trail (I think we were on the trail.., no way to know with the snow still covering the world) to the resevoir.  Bear crawl up the side (come back down creatively) 3x then run 400m, repeato 3x

    Mosey to the Carrillon, and turn right to head down to the pump house.  Stop when you get to the fallen tree and downed power line.  Lunge back up to next light pole, backward run to the next, bear crawl to the next, lunge again, plank fun or diamonds thrown in at each post.

    Mosey to pull-up bars for 10 pull-ups, 10 dips, 20 dollys, repeat 3x

    Mosey to the amphitheater for wallcrawlers to the right and then back.

    Mosey to parking lot for COT.

    Moleskin:

    YHC will admit that planning workouts has gotten much easier, and most of the time it just comes to me on the spot.  The frozen tundra that was DogPile prevented most of that.  YHC confided in Lockjaw and Pelosi 5-0 that there was no plan, and we were going to take it as the AO would permit.  Fortunately, this is the greatest AO ever, so there was a lot to improv around.  Can’t run on the path?  No problem, bear crawl up the reservoir sides.  Steps covered with ice on the Carillon?  No problem, just head to the amphitheater.  The best was certainly the fallen tree.  YHC was going to lead the PAX over it before Fudd made an uncharacteristically wise move by pointing out the power line on the ground.  All in all, it worked, and we brought the house down with a chorus of complaints about the wallcrawlers.  YHC plans to make that a regular closing activity.

  • A Couple of DD Twins and a Six Pack

    Sounds pretty good, huh?

    7 Faithful posted for yet another crunchy workout at Gridiron, 4 of whom had started their day with a light jog at #Dogpile to prep for their real workout!

    The Thang

    Mosey from the shovel flag around the baseball field to the infield of the track for COP:

    19 x SSH

    15 x Imperial Walkers

    14 x Slow Deep Squats

    10 x Merkins

    20 x LBC

     

    Mosey to track (which had one lane partially cleared of snow) for 800 Indian Run

    Mosey down hill to parking lot for runs from end to end:

    First Run: Lunge first half, run second half to the end of the lot, 10 x squats, run backwards halfway and lunge to end.  Plank until everyone finishes.

    Second Run: same as above, but replace squats with 10 x Merkins

    Mosey to bleachers on soccer field for Lindsays (40’s) with Dips and Merkins ( x 30/10, 25/15, 20/20, 15/25, 10/30).

    Mosey to football field for a short Beast:

    Burpees 6 x 6, LBCs 6 x 6, Merkins 6×6, Squats 6 x 6

    Finish with 6 Minutes of Mary: LBC x 20, Freddy Mercury x 15, Flutter Kicks x 15, Wilson’s Wife’s Cross-Legged leg lift x 10 each leg.

    COT

    Moleskin:

    YHC, Earthworm and Wedding Singer were greeted with a beautiful sunrise along with some balmy double-digit temps.  Public schools have been out due to the snow all week, and so our AO canvas was almost untouched, making for some tricky footing.  Indian Runs on single-track surrounded by ice can be a dangerous endeavor, although YHC feels we did an admirable job prepping for the arrival of our first 6 Pack PAX member Lugnut.

    The 4 DD’s arrived just as the Lindsays (in honor of our sidelined brother Jville) got underway, and the crew looked refreshed after their morning of coffee and donuts.  When asked how he felt about being on the final leg of the 6 Pack, I believe Lugnut was heard to say he was ready to do it again.  Way to post, Lugnut!  Always the element of style, Chum Bucket added capri socks to his capri pant winter workout ensemble.

    Not a whole lot of talking during the Beast, which YHC has yet to fully be able to complete before running out of time; something to work on.   Mother Nature has truly tested this PAX this week, and I’m happy to report that we didn’t back down.  We have attacked it with Swirly-esque tenacity.  Also, be on the lookout for musically-themed Q from Wilson sometime soon, but there’s a chance that’s “only in my dreams.”

    Upcoming workouts:

    Tue: NoToll 0530

    Wed: Swift Creek Middle (The Truth?) 0530

    Thur: 45MOM 0530

    Charge on! -BT

  • 1

    Six adventurous F3 faithful posted for an early morning run in RVA.  Weather in all our minds was 70 and sunny, but in reality, the mercury rose to only ONE degree at the start of the run.

    The Thang:

    Fox Chase: 2 Chasers, head from shovel flag towards Grove Avenue, take a right on Grove and turnaround at Malvern.  4 Foxes take a jog around the school and then a left onto Grove.  All run to intersection of Grove and Three Chopt,  turn around, run around the school and regroup at the shovel flag.

    Moleskin

    Today was a day of 1’s

    1 degree Fahrenheit when we started out the run.  We were all well bundled up and were probably carrying an extra 10-15 pounds each of clothing and comfort gear.  Nobody was any worse for the wear from the cold weather.

    1 fox survived the chase, congratulations Oyster.   Lugnut, Bleeder and Swirly were all caught on the way back to the school on Grove.  Bleeder wins the stubborn fox award today.  As TYA and BT approached Bleeder, Bleeder picked the pace up, accelerated up the hill and held off the capture for a good 200 yards.  Swirly continues to get overtaken at precisely the same spot on the course each time.  I am not sure how that happens?

    1 Chaser pulled away and carried the pace.  Brain Tumor is getting stronger by the day

    1 shovel flags left at the AO until TYA turned back from his drive home and retrieved the flag

    1 PAX member who spent a good portion of the night fighting his food from the night before, but still posted because he is trying to hit all six workouts this week.  Good luck tomorrow Lugnut, finish off that six pack challenge!

    1 QIC, who was shocked when he hit the corner of Westmoreland and Grove and saw five cars waiting for the workout.  The QIC was expecting to see one (maybe two) car awaiting the workout given the temperature.  The power of F3 and the strength of the men in the PAX is astounding.  The tougher the challenge, the more determined the PAX are.

    11 Combination of the temperature and the wind speed by the end of the run, 4 degrees with 7 MPH winds.  Not sure what the windchill was, but it was pretty damned cold.  Despite the weather, the PAX hung out in the cold for about 10 minutes after the run, getting a little second F in.

    111 temperature difference that TYA experienced in 1 short hour.  1 degree outside at the start of the run, then a nice steamy bath dialed up to 112 degrees.  Nice and toasty (sorry for the bad mental image).

    Pleasure to work out with the group this morning.  See you in the Gloom next week for another RAMM!!!

     

  • Enter Olaf- “imagine how much cooler I’ll be in summer”

    Wow it was cold!  Wow we still had 14 post, and wow that we had an FNG on the coldest day so far!  14 (including the newly anointed Olaf) posted for frigid fun at 45MoM, and here’s how it went down:

    Run the loop around the school grounds for warm-up: 10 merkins, 20 SSH, 10 werkins, 20 180 jump squats (cadence was dropped due to Q not being able to follow his own cadence), 10 clerkins, 25 LBC

    Mosey to soccer field for: run to far side 10 burpees, run back, 10 squats, repeat 3x

    Round 2= run to other side of field for 10 diamonds, run back for 10 mtn climbers, repeat 3x

    Mosey to tennis court (I think it was under the snow and ice?) for triple check= p1 runs, p2 LBCs, p3 people’s chair with arms out, repeat rotation 3x

    Mosey to flag for COT

    Moleskin:

    Yes, call the whambulance, but it was cold when we started, sort of got less cold in the middle, and then got colder in spite of the ball of man at the end.  I say all that to emphasize the fact that we still had 14 post for winter games.  Great job PAX!  We also welcomed FNG Olaf to the mix, and he’s got to be crazy.  Who posts for their first when the windchill is -2, #WildMan?

    Speaking of snowmen, the PAX as a whole looked like an 80s ski movie.  Pelosi noted that he hadn’t worn his ski pants since the 80s, #Rad.  YHC also heard from one F3 wife that one of the PAX was uncertain about the effectiveness of these workouts in the snow.  YHC accepts the challenge and will fix that wagon at DogPile.

     

  • The Source of Truth

    The Thang

    Mosey to middle of the crisp untouched snow covered field

    COP

    20x SSH

    15x Mountain Climbers

    20x Imperial Walkers

    20x LBC

    Zombie Walk

    To middle of bus loop then jog to the Tennis Courts

    Escalator Four Corners

    10 Merkins

    10 Merkins, 20 LBC

    10 Merkins, 20 LBC, 30 Deep Knee Bends

    10, Merkins, 20 LBC, 30 DKB, 40 SSH

    Plank & unwind

    40 SSH, 30 DKB, 20 LBC, 10 Merkins

    30 DKB, 20 LBC, 10 Merkins

    20 LBC, 10 Merkins

    10 Merkins

    Mini Beast

    At the end of each court (4) do 50 LBC to plank

    Rinse & repeat

    At the end of each court (4) do 10 Merkins to plank

    Lunge back

    Mosey to flatly packed snow in parking lot

    Johnny Cash

    Pax circles and holds Dead Cockroach position while each member counts 10 LBC

    Repeat with 10 merkins

    Top off with another 10 LBC

    Mosey to the Shovel Flag for COT

    Moleskin

    YHC has been looking forward to an AO much closer to home.  The good news for the rest of the PAX is it was a beautiful, crusty, icy & snow covered Gloom just the way F3Richmond likes it!  Sunny & 70, as always!

    Bleeder took full advantage of the opportunity to perfect his donuts on the pristine snow.  Evidently he had a little extra time on his hands after picking up TYA at 0449.50.  A note for future reference; you do not have to go through Customs on the way to the south side.

    TYA did bring his curmudgeonly spirit across the river, it will be noted however after 15 minutes in the snow covered Gloom his spirits changed and the delightful, kind, & gentle TYA returned.  YHC is not sure if it was the flashback to childhood memories in the snow or the mumble chatter with Wedding Singer reliving the Pats 28 -0 victory over the Seahawks .

    As always the counting during the COP is still a work in process.  This time however Iron led the charge cleverly leaving out a couple of numbers along the way.  The tone was set for the rest of morning.

    TCLAPS to Wilson & Wedding Singer for actually doing lunges with proper form, well done.

    The six pack mini-CSAUP is still a possibility for YHC, Bleeder, & TYA.

    It should be noted that Wilson’s wife did grant permission for him to attend, hmmm, should we ask her to give Toga’s wife a call?

    See you next week.

     

  • Sunny, 70 & Snow!

    8 Faithful posted this morning, all of whom arrived via a GM 4X4,  A nice 6″ layer of Snow covered the Big Ball.

    THE THANG

    Bleeder Q

    Mosey to COP beyond the Gate

    15X Snow Angels

    15X SSH

    15X LBC

    15X Don Quixote

    20X Hillbilly’s

    Mosey Back to  Parking Lot

    Triple Check

    One man Plank,  One Man LBC, One snow Shovel a Parking Spot,  and Switch.  Three parking spots to Clear

    TYA Q

    Mosey to Basketball Courts

    Triple Check

    One man Plank, One Snow shovel a path,  One Man Suicide,

    Repeat with Shuffle

    Six Minutes of Mary- Dealers Choice

    LBC, Hello Dolly, Rosalita, Toe Reach, and Superman

    COT

    Moleskin

    LugNut was first to arrive in the AO with his GM 4X4,  He noticed that someone had been doing Donuts in the Parking lot,  It looked like it had been performed by someone who had some serious driving skill.  TYA, PELE, and YHC arrived in the next GM 4X4, followed shortly by Fudd, Pelosi 5-0 and Toga in the next GM 4X4.  Brain Tumor came in hot in his GM 4X4 just before post time.

    The Pre-Workout discussion centered around the ability to arrive at the AO with a 4X4.  It was noted that in the Carolina’s, some groups opted for Self-Qing when inclement weather struck,  I don’t think the RVA nomads are advanced enough for that type of procedure, TYA made some suggestions on the possibility of a Self-Qing process.  There was further discussion about why AO’s were supposed to be close to your home.  YHC is not sure anyone who posted lives very close to our AO today,  but it was just fun trying to get there in the White Gloom.

    As we gathered, TYA and YHC stepped up to Q.  It was noted that the Google Spreadsheet needs more Qs to sign up.  SO PLEASE SIGN UP > OTHERWISE THE BEAT DOWNS BECOME BRUTAL!   https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit?pli=1#gid=1811996962

    LugNut and TYA both donned running shoes, while the rest of the PAX wore boots.  TYA commented that his feet were could after the workout,  6″ of snow will do that with running shoes;  Lug Nut did opt for sweatpants today versus his normal shorts.

    We were the first PAX to ever start a COP with snow angels in Virginia,  most of the PAX pointed out that snow angels were just SSH on the ground.  YHC had some prior thoughts to that,  the resistance on the Snow was heavier than I had planed.

    As we moved to the first Triple check and picked up the snow shovels,  Somehow the strongest group ended up with TYA’s “super” snow shovel and completed clearing their parking spots in rapid pace.  Pele realized removing his snow from one parking spot, he could easier deposit it in LugNut’s parking spot.  Lug Nut appreciated the additional effort.

    Moseying to the Basketball Courts,  continuing the Snow Removal Theme.  TYA created what felt like an ice hockey rink surface as snow was removed from the runners path.  Brain Tumor commented the runner on the path could run, just not stop.  Suicides with snow on the ground were less basketball oriented and more Ice Hockey focused.  With a few minutes left in the Session,  YHC employed his remote start for his 4X4 to get the defrosting process rolling.  Brain Tumor and Lugnut assumed YHC had his portion of the triple check in the Truck.

    Workouts for the rest of the Week

    Wed Swift Creek Middle 0530  NEW AO  LUGNUT ON Q

    Thur Mary Munford 0530

    Fri Mary Munford 0530 –RUN

    Sat Dogwood Dell 0600

    Sat Pouncey Tract 0700

     

     

  • How far does this AO go?

    Lug Nut planted the shovel flag in the frozen ground, and waited to see if he was the only one to show up. Shortly before start time, there was a Q sighting, and before all was said and done, 4 faithful PAX enjoyed some great fellowship and a good beatdown

    BEATDOWN:

    COP: SSH x20, Merkins x10, Flutter Kicks x15, LBCs x20, Imperial Walkers x20
    Mosey North along Pouncey Tract to Striker Park
    Dirty MacDeuce: do 12 reps of 3 exercises IC and then run a lap.
    – Merkins, Hello Dolly, Jump Squats
    – CDD, Rosalita, Alternating Leg Lunges
    – Peter Parker Push-ups, WW2 Sit-ups, Calf Raises
    – Plank with jump up to hands and back, Reverse Crunches, Burpees
    Mosey back to field in front of the school.
    Kak-a-Laky Choo Choo – all PAX line Up along the sideline, with everyone side-by-side in the plank position. Last man in line gets up and hops over the legs of each PAX in the line and then planks at the end. Continue with each man until the plank line reaches the other sideline of the field. Turn back around and go approximately halfway back across the field
    Mosey to the wall in front of the school
    Triple Check
    – First time: one PAX runs to cone and back, one PAX planks, remaining two PAX do People’s Chair. Once runner returns, rotate. Each group does each exercise 1x
    – Second and third time: one PAX runs to cone and back, one PAX planks, remaining two PAX do Balls to the Wall. Once runner returns, rotate. Each group does each exercise 2x

    FROM THE PEANUT GALLERY:

    IHC carried his phone the whole way, with intent to do “Bring Sally Up” again. Time management was not performed well enough to get to it.

    Incidentally, the Q felt a phantom buzz in his pocket, thinking it was @Viral calling to say he was lost on the way there. No buzz, no Viral. Phantom buzz continued through the day on Saturday.

    T-claps to @Fudd for doubling up — coffee & donuts at #DogPile, and then killing it during the second half of the workout here.

    Perhaps the first time that 100% of the PAX went for coffee afterwards? Great fellowship and the caffeine helps to offset the tendency to make it a lazy Saturday post-workout.

    On this Valentine’s Day weekend, don’t forget to show your peeps that you love ’em!

    @Lug Nut has laid out the challenge to the Richmond PAX — Can you hit all 6 workouts this week to call it a “6-Pack”? HDHH counts as bonus!

    ANNOUNCEMENTS:

    NoToll – 5:30AM Tuesday at Huguenot Park. Q needed!

    <To Be Named> 5:30AM Wednesday – New workout at Swift Creek Middle School. Lug Nut Q

    HDHH – American Tap Room at Willow Lawn, 5-7PM on Wed 2/18

    45MoM – 5:30AM Thursday at Mary Munford Elementary. Q needed!

    RAMM – 5:30AM Friday at Mary Munford Elementary

    DogPile – 6:00AM Saturday at Dogwood Dell

    GridIron – 7:00AM Saturday at Pouncey Tract Park

     

  • I Heart F3

    6 posted for a brisk Vanlentine’s Day/Wear Your Sexy Hat workout.  Being such a loving holiday we partnered up for the workout.  Here’s how it happened:

    Mosey to circle by the Carillon for warm-up: 30 mtn climbers, 20 Imperial Walkers, 15 merkins, 20 Don Quixotes

    Mosey to pull-up bars for partner fun.

    • P1 does 10 pull-ups, 20 dips, 30 leg raises (turned out to be more than YHC thought)
    • P2 run up and down Carillon steps
    • Flapjack and repeat 3x

    Mosey to the bottom of the pump house hill forest road for “Love Hill”

    • P1 runs to top of hill while P2 does lunges
    • P2 switches with P1 but starts lunges where P1 left off
    • Repeat with walkout push-ups and bear crawls till both reach the top of the hill

    Mosey to amphitheater for wall crawlers around the ring in both directions.  Finish with legs hanging over stone steps for leg raises.

    Mosey to flag for COT

    Moleskin:

    What a glorious morning full of love and warm feelings!  The PAX grumbled a bit, but YHC took that as “Hey Toga, we really appreciate the creativity.  This is a terrific way to utilize the AO, and I know we’re all just happy to have you as Q this morning.  <shy smiles> gosh Toga, you’re just the best.”  After I wiped a couple of tears from my eyes at the end of this hugfest I realized that YHC felt a bit warmer inside for being a part of this PAX.  Happy Valentine’s Day to all, and to all a good post!

    Next Workouts

    Huguenot Park (Southside) NoToll Tuesday 0530-0615

    Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

    Hump Day Happy Hour American Tap House Wednesday 1800 til?

    Mary Munford 45Mom 0530-0615 bootcamp

    Mary Munford RAMM Friday  0530-0615 Run

    Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700