Category: Richmond, VA

  • No, sorry, the other way

    A total of 7 showed up for the UR spider run this morning in a humid but otherwise pleasant and overcast morning…

    Route: Around lake to Wood Road, Waveny, then meander to the hill on Chandler. Take the cut-through to Bandy field at the top of the hill. Take access road the cut over to Honaker. Take Honaker to Hanover, Hanover to Pepper, then cut through St Chris and return on St Christopher. Tapoan, Ridgeway, Roselawn, then return to campus drive. Added a run around the lake for good measure.

    There was a fair balance (from YHC’s perspective) of steady hills and flat terrain. (OK, maybe a few more hills than flat terrain.) Anyway, it was nice to tread some new ground, which resulted in a few miscues along the way. Aside from YHC periodically directing Marv into a driveway or two, the PAX stayed together and all ran strong. Kudos to everyone there today who either ran-in (varying miles) or biked in. Well done guys!

    Safe travels to Offshore who is traveling oversees to take advantage of the collapsed Euro/Pound exchange rate.

    Announcements: See Offshore regarding the benefit-bike race on Sept 24.

    Saab out.

  • One Better than Batteau

    Curb Crawls

    A random assortment of 5 PAX members gathered at the Punisher this AM for a random assortment of exercises.  Mosey around the school to the blacktop, avoiding the mangled mess that was the children’s playground.

    COP
    – SSH x20
    – Arm Circles 10xSmall, 5xLarge.  Forward & Backward
    – Merkins x10
    – IW x20
    – Copperhead Squats x20
    – Something else here…
    – Clerkins x10

    The Thang

    Quick mosey to the bus loop for curb crawls.  Bear crawl / incline merkin, crawl bear / decline merkin.  1 to 6, repeat 6 then back to 1 (unless you are Bleeder then do 1 more).

    Mosey to blacktop for small 4 corners.  10 burpees, 20 jump squats, 30 mountain climbers, 40 LBCs.  Repeato with 4 corners around the school.  3rd set of 4 corners was once again on the blacktop with 10 merkins, 20 Lt Dans, 30 CDDs, 40 box cutters, running backwards between stations.  Plank-o-rama in-between.

    Meander to the soccer fields for dealer’s choice frisbee style.  Throw the frisbee, run until it hits the ground then proceed with exercise to the frisbee.  First to frisbee chooses next exercise.  Exercises were broad jump burpees, lunges, walk-out merkins, crab walk, crawl bear, sprint, lunges, something else.

    Fast mosey to the pavillion benches for 5 minutes of dips / step-ups.  20 dips, 20 step-ups (10 each leg), repeato until time expires.

    Mosey back to SF for Mary.  15 each of Box Cutters, American Hammers, APDs, Rosalitas followed by a quick 1 minute superman.

    COT by Splinter

    Moleskin

    YHC wondered if this would be a solo workout today given last week’s light showing.  Glad to see PAX from all over convene at the Punisher this week.  Weather was cool, grass was high, and breathing was heavy even though there was nary a hill in sight.  Mr. Rogers showed up first and wondered if Punisher had moved as Swirly’s truck was nowhere to be found.

    YHC knew that there was a Swirly Q across town so had to bring the pain this AM.  Glad to hear that Punisher beat Batteau today in curb crawls.  If you really want to push yourself just follow the Splinter Q around town.  Not that I’m competitive at all…

    TClaps to Bleeder for picking up the frisbee prop on the loop around the school.  YHC contemplated leaving it there but couldn’t resist.  Frisbee toss is always a great exercise.  If we ever have an F3 Ultimate Frisbee draft, YHC has a feeling Mr Rogers may have to wait a few rounds to hear his name called.  The Carpenter had the right idea, picking an exercise he acknowledged not being very good at performing.  Way to go man.  Gotta push yourself.

    Offshore took a week off and was feeling the pain.  Well, by Offshore’s definition a week is missing Tuesday – Thursday.  4 corners almost made him splash, perhaps next time…

    Beautiful sunrise this morning gents during the post workout mumblechatter.  Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

    Announcements

    1 year anny Rosie Q mañana @ #NoToll

  • Pack of Wild Dogs!

    8 strong and faithful posted this morning @ Batteua and here id how it went down..

    Warm ups: SSH, Helicopters, Windmills, Arm Circles, Imperial Walkers, LBC’s.

    Park Benches : 10 dips 10 incline merkins on benches = 5 sets.

    Down the steps : 20 Flutter Kicks, 20 WW11 situps – mossy – 20 merkins 20 workins – Run  up the Hill – 20 LBC’s  – 20 APD’s .

    Curb Crawl :  Bear crawl – incline merkin, crawl bear decline merkin – 1-5 and back down to 1.

    Tennis courts : Bear crawl from net to fence – 10 donkey kicks bear crawl back – lunge to fence – WW11 situps lunge back – Russian Solder to fence – box cutters Russian Solder back. Suicides across the court once forward once backward.

    Triple Check : Run up steps to the top of the hill – merkins – Dips – repeat 3 times

    Mary : cross leg lifts 10 each leg – Rosalitas, LBC’s – Ring of Fire : 2 sets – 10 merkins holding plank.

    As the pax arrived in the gloom and began to gather- loud barking erupted from the woods  as Last Time and Ice Dancer were getting out of their vehicles.. What looked like to be wild dogs must have been tied up to a tree because they did not give chase thankfully… That certainly got everyone’s heart pumping though…. A beautiful morning at Forest Hill Park and a great way to start the week. The pax pushed hard with little mumble chatter and no breaks cause this is a Swirly Q :).. Toga played official time keeper this morning and tried to fool YHC during the triple check so we could cut it short but thought better of it knowing deep down that once YHC saw that we indeed did have more time – it would get a lot worse and all hell would break loose – wise choice Toga! Great to have Ice Dancer join us again we have not seen him in awhile – come on  back anytime man..

    If you have not made it out to Batteua @ Forest Hill park yet I would highly encourage you to do so – what a beautiful AO – much like Dogpile.. Three workout’s to choose from tomorrow so hit one – you will be glad you did!!

    A pleasure to lead this morning fella’s – see y’all in the gloom.

    Announcements : Spartan Race – interested see Toga. – Reminder we have an F3RVA Linkedin page – get connected if you are not already. BRR – 73 days and counting !!

  • Sunday morning parenting lessons

    8 faithful and one Sunday run new guy (Blue Balls) posted for a Sunday morning run. Weather was 70 and sunny (with a touch of humidity).

    The Thang:

    Northside to Belle Isle, loop around top of Belle Isle, Southside to Buttermilk and back to the parking lot (Saab took a loop around Forrest Hill Park as well). Mileage somewhere between 8 and 9 miles (different GPS options had different numbers.)

    NMM

    ET continues to be the place for a little 2nd F after the workouts. Aisle 5 was giving some detailed parenting lessons learned at today’s session. Key messages taken away from the discussion: How to deal with a very headstrong 2 year old, and how to motivate a not so motivated youngster. Ask Aisle 5 for details around the lessons he learned and the approaches he tried. All are funny and insightful. Also spoken of at ET’s was the various kinds of trans fats, Bojangles receipts being taped to Aisle 5’s steering wheel and dashboard, TSB’s reading habits, and Wilson’s quest for a new place to live,

    Saab is almost officially going to declare that he might, possibly, be doing an endurance event after the BRR this year. In my mind, he has done enough to prepare that if he does not do an endurance event, he has put in a ton of work to prepare for nothing. Dude is a beast…27 yesterday and 11+ today. Thats a months worth for most people….but then again, Saab is not most people (maybe he can share some of his miles with a tapering LockJaw).

    Saab had some company at the front of the pack today with Toga and Blue Balls (and sometimes Conspiracy). Lab Rat led the middle of the pack with TSB on his heels most of the way. TYA, Wilson and Aisle 5 made sure everyone made it back in safe.

    Time to BRR is dwindling. Get out there and run a few Sunday’s to prep.

    TYA Out

  • Humidity and Goo Alert

    Seven of the Faithful posted at the GridIron eager for the workout and the fellowship. No rain (or lighting to which Johnsonville is impervious) but ample humidity. Something like the following ensued:

    Welcome and disclaimer

    Thang:

    x20 SSHs IC
    x20 Don Quioxtes IC
    x20 Imperial Walkers IC
    x20 Hillbillies IC
    x20 Plank Jacks IC
    x20 Alabama Prom Dates IC
    x20 Merkins IC
    x20 Seal Jacks IC

    Eight-Count Body Builders (IC Pan PAX)

    Mosey to WildCat gridiron (near bleachers):

    Tabata: Dips

    Mosey to across WildCat gridiron (far bleachers):

    Tabata: Elevated Shoulders Single Leg Hip Thrusts (alt legs)

    Mosey to the Pillars and Slalom:

    Pole Smokers w/ HTH OYO
    Penmanship – Right leg (ALL CAPS) OYO
    Penmanship – Left leg (lower case) OYO

    Triple Check – Run the Pillars/Pillar seat/Pole Smokers w/ HTH

    Mosey to School Back Courtyard:

    Tabata: Donkey Kicks

    x20 APD
    x10 Grounded Shoulders Single Leg Hip Thrusts (right leg) IC
    x10 Grounded Shoulders Single Leg Hip Thrusts (left leg) IC
    x20 Merkins IC

    Mosey back to Pillars:

    x20 Pole Smokers OYO

    50 yard Lunge Walk

    Mosey back to parking lot

    COT:

    Countarama and Numberama

    Face wiping

    Announcements – 11 weeks to BRR

    More face wiping

    Lord’s Prayer under White Deer’s lead

    Shirt changes before car entries

    Moleskin:

    Pre-game at 0645: Guarding Against The “Yeast” — Oprah Bombs, Goo, and false teachings abound. Be alert for them, guard against them, and stand firm in resisting them.

    Chum’s contemplating divinity school to comprehend the difference between a debt and a trespass. Bank attorneys prefer the latter approach.

    C-Dubs arrived with visions of Einstein’s in his head – good wheels on that boy as shown in the Triple Check; also demonstrated Houdini-like skills with his remarkable penetration of the Courtyard inner gate.

    White Deer – back from from beach vacation and sporting enhanced pigmentation defying his F3 handle.

    Chum arrived just in time for J’ville’s mini-Q of the Hillbillies and APDs – you just can’t miss that especially with J’ville’s accent and cadence calls. Self-inspired, J’ville later lead a PAX mutiny by truncating the Courtyard-based Grounded Shoulders Single Leg Hip Thrusts with premature halts.

    Glad to have Mr. Roper for his virgin GridIron posting – strong repping of St. Michael’s by Mr. Roper, DK, and
    C- Dubs (and YHC as father of two grads).

    Coffeeteria at Einsteins – musings of Boy Scout adventures, Lowe’s ingenious marketing, long bike rides at the beach, and Brexit predominated.

    Well done, men, as always. Thanks for the privilege of your friendships and encouragements.

    Matthew 16:1-12

  • “Paying to workout, that’s like paying for porn!”

    A gorgeous morning for a workout, and 23 brothers agreed!  24 total of a fine breed of men started their Saturday with a bang.  Is that a Dogpile record????  It’s got to be close.  YHC stuck a shovelflag in the ground, and here is what went down:

    COP

    (Disclaimer:  all numbers selected are completely arbitrary and have no meaning whatsoever)

    • SSH X28 IC
    • Don Quixote X21 IC
    • Ball Dippers X18 IC
    • Arm Circles X10 little X5 Big, Reverso
    • Full Supination Merkins X12 IC
    • Dreya Rolls X10 OYO

    The Sippy Cup Bridge Run

    • Start at toll booth, head south on Nickle Bridge.  X1 burpee at every light pole
    • Fastest 3 pax (plus ties) go to Riverside Dr. X20 merkins then had back north, X1 Dreya roll at every light pole.
    • Rest of pax drop and do X20 merkins when passed by fastest pax member, then return north bound (X1 Dreya roll at each light pole).

    Amphitheater 11’s

    • Freddie Mercuries while waiting on pax (X28 IC)
    • Full supine merkins at bottom of amphitheater
    • Incline APD’s at top
    • Run perimeter of amphitheater when complete

    The Testing of the Q

    • Q does 1 burpee for every pax he cannot name.  3 burpees performed by Q.
    • All pax does X10 OYO burpees

    COT/BOM

    OK, so no avoiding the obvious:  the story of the day was the Q having no idea who a certain member of the pax was (Pax Member X), even though Pax Member X knew Q.  YHC was racking his brain thru the entire set of 11’s trying to come up with name.  No luck.  So, upon return to shovelflag, Q asked Pax Member X for penance. Pax Member X stated Q should have to do a burpee for every pax he could not name.  Sounds fair, let’s do it!  First burpee was visitor from Kernersville that Q had not met yet (Frodo).  Second burpee was pax member X (Conspiracy).  The third one is the only that Q is embarrassed over, as YHC named him last week (Seymore).  Turns out, Conspiracy had LIFO’d into a #Punisher workout a few months ago, which was also a Lab Rat Q (he also got a Kotter there).  Sorry to not have remembered you, but it’s been a while.

    The title of the BB was a quote overheard by Opus between unknown pax member and Conspiracy regarding Conspiracy’s posting to a certain pay to play workout group. (YHC’s money would be that Wilson said it.)

    Three lessons for all to take away from this:

    1.  If you want people to know you, you got to post up.
    2. You are always welcome back to F3!
    3. Dont mess with the Q, he writes the backblasts.

    Other than that, the pax worked hard today!  Beautiful views for the bridge run, and the 11’s in the amphitheater really  got the blood pumping.  Mumblechatter definitely picked up regarding the full supination merkins, where even Sippy complained a little (which speaks volumes).  That warms YHC’s heart!  You are welcome.

    ET’s was lively this morning.  One of YHC’s favorite parts of the week is the 2nd F after Dogpile, taking over the bar area with lively conversations and offending odors.  Glad to see TYA stopping in “the office” as well, although he made YHC put a shirt on otherwise he wouldnt sit at our table.

    Announcements

    Great to have our two visitors from NC!  Great to meet you, Frodo.  Good to see you again, Dr. Evil.  Way to represent!

    Also, Kotters to Winstons, who has been dealing with some knee pain.  Heal up quick, Brother!

    Special congratulations to Rosie for smoking a recent half marathon in Roanoke!  1:41, good enough to take 4th in his age group!

    Phonics is race director for Reese Strong 5K, proceeds going to help kids dealing with cancer and their families.  This is an awesome grass-roots organization, and we will have a strong F3 presence at the race this year.  It is the week after BRR, and it is family friendly.  Look for more details coming soon, but mark your calendars now.

    It is always an honor to be able to step out in front of such a great group of men to sharpen YHC’s leadership skills.  Thanks to each and every one of you for allowing that to happen.

    Lab Rat

    PS, Lab Rat hopes you enjoy reading this post with associated background music….courtesy of Conspiracy and Winstons!

  • Oh the humanity!!!

    15 faithful posted for a morning workout. 2 headed out on the bikes and 13 on the run.

    The Thang:

    4 miles: Grove to Left on Malvern, Left on Patterson, Left on Libbie, back to the shovel flag
    5 miles: Grove to Left on Malvern, Left on Patterson, Left on St. Christopher’s, Left on access road, Left on Libbie, back to the shovel flag
    6 miles: Grove to Left on Nansemond, Left on Patterson, Left on St. Christopher’s, Left on access road, Left on Libbie, back to the shovel flag
    Bikes: Over nickel bridge, to Belle Isle, cross over to north side on pedestrian bridge, back to Libbie

    NMM:

    The run is certainly in transition these days. A third of the PAX opted for the 6 mile loop (Saab, Marv, Copernicus and Offshore). They were cranking this morning. Easily making the 6 mile loop in the 45 minutes. The rest headed out on the 5 mile loop. Swirly was on fire this morning leading the PAX. Abacus, BT and Fudd were right behind him tracking him down (not sure if anyone caught him). A little further back were Lab Rat and Tramp Stamp. Both TYA and Wilson were trying to hang on with Lab Rat and Tramp Stamp. The scream, on his first day back opted for the four mile loop and performed well. We are certainly a much faster and fitter group of runners from where we started. Having said all that, any level of runner is welcomed and encouraged to join. Our first run was a 3.6 mile loop that we could barely make in 45 minutes. Great work and growth folks.

    Lot of mumble chatter on attire today. YHC donned, for the second time, his blue shorts. When The scream arrived, he quickly asked me “Going for a swim today”. BT pointed out that the shorts extended almost past my knees (didnt know that was an issue). Lab Rat’s outfit was, lets just say inappropriate. When I was passing some tomatoes on the run today, I heard them comment on Lab Rat with the backblast title. I could not disagree with them. My whole run I was trying to divert my eyes from Lab Rat’s attire, or lack there of. As Fudd so eloquently stated “you wear clothes in respect of the other runners”.

    Lots of second F for the PAX today. Several of the group hung out in the parking lot past 7 am. More than a few of the PAX were planning on a day off or half day off today.

    Enjoy your weekends gents. See you in the Gloom.

    TYA out

  • Wintergreen Training dates

    The weekend of Aug 13th will work we have the house that week open for some BRR training/AO!!

  • Ignore Rain but Respect Lightning

    Five of the faithful posed at #Circus Maximus to build strength using kettlebells. The weather was overcast. Johnsonville (YHC) planted a VSF and took the Q. This is how it went down, more or less:

    COP:
    25x SSH
    25x Don Quiotes
    10x Merkins
    40x Arm Circles

    Farmer Walk Mosey to front of bus loop as rain began to fall.

    Dora 1-2-3 in pairs, including
    100x merkin kettlebell rows
    200x squat presses with kettlebells
    300x halos with kettlebells
    Partner had choice of running Circus Maximus or Farmer Walking 1/2 leg of CM.

    Farmer Walk Mosey to front of school. Observe lightning strike in close proximity to AO. Briefly discuss safety and appropriate path forward.

    Scrap planned 2nd Dora 1-2-3, and instead Farmer Walk Mosey to colonnade/shelter beside bus loop for COP as the rain increased to a downpour:

    25x Freddie Mercs
    Protractor (legs at 6″ for about 1 min.)
    15x Single Arm Kettlebell Swings (right)
    15x Single Arm Kettlebell Swings (left)
    10x Single Arm Kettlebell Swings (right)
    10x Single Arm Kettlebell Swings (left)
    5x Single Arm Kettlebell Swings (right)
    5x Single Arm Kettlebell Swings (left)
    25x WWII sit-ups with Kettlebell press at top
    10x Electric slide
    10x Electric slide with Kettlebell press at each side

    Moleskin:

    That Dora 1-2-3 sequence was long and difficult. The PAX did a great job pushing through it.

    Many thanks to DK for suggesting that we move to shelter in response to the lightning. That was clearly the right call, and it was easy to adapt the workout. There is no point in taking that kind of a risk.

    Congratulations to Rosie for a strong 1/2 marathon in Roanoke last weekend.

    Great job this morning. It was a pleasure to lead this group of men!

    Jville

  • Pardon Me, Would You Have A Grey Coupon?

    17 Strong posted for a pleasantly damp 45MOM beatdown.  Flashdance planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to side field for warmup COP

    COP

    • SSH
    • IW
    • Merkorama (Regular, Wide, Diamond)
    • Monkey Humpers
    • Burpees OYO

    Mosey to the School wall

    5 Minute People’s Chair while passing Coupon down the line and back

    Mosey to tennis court fence

    • Donkey Kicks x 50
    • Carolina Dry Docks x 50
    • 2 ct Flutter Kicks x 50

    4 Corners around soccer fields

    • Pullups and Hanging Gas Pumps x 10 each
    • Jump Squats x 20
    • Burpees x 10
    • 2 ct Mountain Climbers x 20

    Mosey to mid-field

    Bear Crawl of Fire

    Mary – LBCs, Crossover Leg Raises, APDs

    Mosey back to shovel flag

    MOLESKIN

    Observations from the morning:

    • One would potentially need an ax, chainsaw, bazooka, dynamite, tank or other heavy machinery to take off with Sippy’s bike, while simply needing to grab the keys off TYA’s hood to take off with his car
    • If you get to the AO by 0510ish you may have a chance to beat the Swirly bird to the worm
    • If you’re ever stranded at Busch Gardens, just reset the ground
    • YHC’s weinke is always a source of chatter
    • TYA and BT will sport matching Free Soup shorts at a beatdown in the near future
    • The fence can withstand 850 kicks from a bunch of jackasses, excuse me donkeys
    • Bear Crawl of Fire should be done in a tight circle, multiple PAX at a time, or probably not at all
    • Should’ve gone full honeymoon suite and added some Pickle Pounders to go along with the Monkey Humpers and Alabama Prom Dates

    Men, thanks for coming out and making YHC a better man.  Hopefully you all walk away feeling like better men as well.  It was a privilege to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Regular Workouts all week

    Congrats to Rosie on his outstanding half marathon

    Others?