Category: Richmond, VA

  • 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?

  • Wed Night Hill Run

    5 strong posted for the Wed night hill run on Hillcrest and here is how it went down…

    Run the loop – 5 times !

    TYA and Southern Bell got and early start on the hills (TYA had an evening commitment) way to go man TYA was not about to not get his run in – especially after  a long travel day – atta baby… Always a pleasure to see Southern Bell out there cruising up those hills nice and easy … Saab, Splinter, and YHC waited to see if Ailse 5 was gonna come rolling in hot right at the bell but there was no Ailse 5 to be seem so we  took off @ 5:30 and immediately broke into a sweat.

    After a good strong 5 laps we had a great conversation regarding cold beer. YHC is really looking forward to an F3 Brew which will be called (Corporate) and brewed by our master brewers Lab Rat, Splinter, and Honeydo…

    If you have not made yet to a Wed night hill run – come on out – it’s a good hard run and sometimes we do have beers afterwords 🙂

    See ya’ll in the gloom

  • Spray Painting Punks – Swirly is coming!

    9 brave arrived for WDOG this morning and here is how it went down….

    COP: SSH, Helicopters, Windmills, Imperial Walkers, Arm Circles, LBC’s, APD’s.

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

    Indian Run Pole Smokers :  5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times.

    Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1

    Pull up Station : 5 overhand 5 underhand 5 derkins – 3 sets..

    Amp Theatre : Incline merkin ladder – start at the bottom work are way up – 1-18.

    Native American Run – back to the flag

    Ring of Fire : 10 merkins while holding plank – 2 sets..

    NMS: Way to work this morning guys…… YHC has to apologize for being distracted this morning. When YHC get’s pissed it’s very hard to let it go….. The workout came at a great time though and certainly helped relieve some tension ….  Should any of you have a bunch punks spray paint your cars – Blue Monster wipes does the trick – came right off. The cop was telling YHC this morning after returning from WDOG that it looked like kids got a number of blocks in the neighborhood and that they would increase patrol it being summer and all – and YHC said no need I’ll take care of it to which YHC’s M said NOOO let the police do it to which the officer said sir from the looks of you i’d say feel free to join us anytime – to which I responded – AYE and then was immediately  told to go inside while YHC’s M asked the officer not to fire me up like that 🙂

    Now to the beat down : not much running but we focused on upper body and abs with the goal being we all have a hard time lifting our arms to drive the car home or move at all without feeling it in our stomachs …  The pax did a great job banging it out this morning.

    Thanks for allowing me to lead – even when distracted …. It’s always a pleasure .. Se y’all in the gloom..

    Anybody interested in a long bike ride on the capitol trail this Saturday  – get with Hardywood.

  • Bearway to Tabatta Heaven

    3 posted for a glorious summer beatdown at Source of Truth that went something like this:

    THANG

    Mosey from shovel flag around track.

    COP at blacktop at near end of track: SSH, Crab Cakes, Hello Dolly, Imperial Walkers

    Mosey around track and back to near side of track.

    Tabatta: Merkins + Jump Squats

    Bearway to Heaven up to tennis court, 1 merk, bearcrawl back, 2 mercks

    Tabatta: Box Cutters + Imperial Squat Walkers

    Bearway to Heaven up to tennis court, 3 merks, bearcrawl back, 4 mercks

    Wilson’s Tabatta: Cross Leg Lifts + Russian Soldiers

    Bearway to Heaven up to tennis court, 5 merks, bearcrawl back, 6 mercks

    Rosie’s Tabatta: Plank Jacks + Lunges

    Bearway to Heaven up to tennis court, 6 merks, audible crawlbear back, 5 mercks

    Tabatta: Monkey Humpers + Capital Letters

    Mosey around entire track and back to SF

    COT: Wilson took us out

    Moleskin:
    It felt cool out…with low humidity…but there was still a lot of sweat.

    TClaps to Wilson for continuing counting during the initial SSHs while YHC and Rosie had a sidebar conversation about EHing one of Rosie’s neighbors who YHC had seen at a swim meet the night before.

    YHC tried to EH a 5:30 runner, but dude wasn’t interested…could have been the Bearways

    Solid work by PAX to keep up the energy. Well done, boys.

    Announcements:
    Jville on Q at Circus Maximus tomorrow

    Wilson is looking to buy a home in 23113…keep your eyes open and let him know if anything pops up.

  • Logging miles

    8 Faithful arrived at the AO for some Spider running.

    THE THANG

    From Parking lot, Run across lake, to University Drive up to Westham turn left, head toward Ridge Road, Take Ridge which turns into Westham Station, go across the Bridge to the South side of the river, take the off ramp back to the on ramp back across the bridge, back to the flag for the most part.

    Moleskin

    A B-A-beautiful morning for a run, so much so that Swirly decided run around UR twice before returning to the Flag.

    48 total PAX that posted in F3 RVA, Off Shore and TOGA were surely working out somewhere in the Nation of F3, so YHC is calling it 50 for the day!

    Bleeder out