Category: Richmond, VA

  • One chaser eats the other goes hungry!

    The weather man said it was 18 degrees and windy with a wind chill of 8, but the PAX all agreed that it was 70 and Sunny.  The PAX was four strong for today’s run in the Gloom in RVA.  All Friday run veterans

    The Thang:

    Fox Chase round X.  Two routes, the foxes (Swirly and Bleeder), take a lap around the school, then head out to Grove.  The chasers (Fudd and TYA), head to Grove, turn right until they reach Hamilton, turn around and the chase is on.  Everyone then runs to Grove and Three Chopt, turns around and runs around the school and back to the shovel flag.

    Moleskin

    Swirly hasn’t missed an F3 workout in Richmond since the Great Depression (same year as TYA was born).  He continues to impress, getting stronger and stronger everyday.

    The day was won by Fudd today.  He started at a slow saunter with TYA and then ramped things up once we hit the turnaround point at Hamilton.  He caught the foxes a half mile or so after the turnaround at Three Chopt.  I think we need a fox for Fudd next time.  Maybe Conspiracy or Orville.  I also would like to see a race between Fudd and Toga.  Still not sure who I would bet on, but out of pure principle, I would go with Fudd.

    TYA did his best to chase down the two foxes at the end of the run, but ended up about 50 yards shy of the goal.  He saw the group turn at the school and turned on his afterburners (if you could call them that).  Although he made up most of the distance, Bleeder and Swirly made it to the shovel flag first.

    Very little second F after today’s run.  The wind and slight chill in the air left us all wanting to get back to the comfort of our vehicles (and eventually our homes) as quickly as possible.

    Swirly and Bleeder had a spirited conversation for the first mile or so.  Topics discussed included the North Carolina driving tests and F3 RVA T-Shirt design.  Bleeder commented that three weeks ago, he would have been incapable of holding any kind of conversation on during a run.  Progress!

     

    See you in the Gloom next week.

  • Daily Double

    14 Faithful posted this AM in the Gloom,  the warm glow of the light from JBL speaker across the Field made it feel Sunny and 70.

    THE THANG

    Mosey around Mary Munford to COP

    20x SSH 15x Mountain Climbers 20X LBC 20X Imperial Walkers

    Mosey to Tennis Courts

    Bleeder Wind Sprints 50% down and back , repeat at 70%, 100% down, Repeat

    Mosey to the Tree Line for double 11’s

    11 — Burpee, LBC, run back to Tree line, Repeat 11 with LBC, Rosalita

    Mosey to Center to Field

    Push O Rama

    Merkins, Werkins, Merkins, Finger-Tip, Diamond Push-ups

    Mosey back to SF

    Six Minutes of Mary, LBC, Hello Dollys, Freddie Mercury

    Superman 2x through

    Plank off

    Two minutes Regular, then Drop to Elbows

    COT

    Moleskin

    A quiet group this morning, the thought that it was Sunny and 70 was internally focused as the PAX gathered. Toga and Pucker were LIFOing, they caught the PAX well before the first COP hit it’s Stride. Chum Bucket was not wearing his traditional Capri Pants from Tuesday’s Wedding Singer beat down, I think the weather must have been “worse” today or maybe the wash cycle on capri’s is only weekly. YHC noted that the famous tennis player Rafael Nadal wears capri’s frequently;  John McEnroe has been the only one to negatively comment.

    Heading to the Tennis Courts,  between the sets of Bleeder Sprints, kudos to Lug Nut’s daughter for passing her Driving test the First time,  YHC is sure that she has inherited some of Lug Nut’s driving Skill.  It was noted that OBT had some difficulty with the North Carolina driving test; that course is probably not offered at Harvard, or perhaps the NASCAR section of the test is more challenging for the non-racer. YHC is certain that if the test sections had included T-shirt design delivery or a section on Hybrid drive technology, OBT would have passed the exam with flying colors.

    As the PAX moseyed to the Field, the PAX noticed/heard the illuminated JBL speaker,  some of the PAX headed toward the light.  The PAX was then diverted to the Tree Line for some double 11’s. YHC needed someone extra motivation during the double 11’s,(and if the songs stopped,  good luck finding my phone on a dark open field.)

    With the PAX on high Volume for Superman,  several sounds of laughter came from the group of Tomatoes that were also in the AO this morning.

    THE Scream is continuing his mental prep of the F3 RVA logo.  Loose Goose and Toga, both, asked if the design was in the Mental Imagery phase or Mental Construction phase.  Either would be considered Progress.  A paint by numbers design has been performed,  however, it will only be displayed in private,  The Scream wondered if once his Art gallery show was done, he should be able to execute on the Design Project and move it from Mental to the Physical form.

    The PAX is looking forward to launching our 6th workout next week at Swift Creek Middle school.  Lug Nut is Qing!  Who in the PAX can hit all 6 next week,  It will be a lot of Driving and Sweating,  all you need is a Positive Attitude(& a Valid Driving License)

    Next Workouts

    Mary Munford RAMM Friday  0530-0615 Run

    Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

    Pouncey Tract Gridiron Saturday 0700-0800

    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?

     

  • Preblast – New AO – Swift Creek

    F3 Richmond continues the march across the Metro area bringing a Sunny and 70 forecast into all areas of the city.

    The PAX will launch from the Swift Creek Middle School bus loop parking lot into the Gloom of the athletic fields for a bootcamp style workout.  Firing off at 0530 for 45 minutes of torturous pain across the Fields of Joy and around YHC’s favorite weapon, basketball courts.  Many other options may prevail, hills, stairs, tennis courts, football & baseball fields and track will provide many opportunities to bring the burn across the mighty James.

    Physical address is:  3700 Old Hundred Road South, Midlothian, VA 23112

    What else are you doing at 0530 to inspire and be inspired?  Fitness, Fellowship, and Faith

    See you there!

  • My Bloody Valentine

    Eleven of the faithful attended Wedding Singer’s virgin Q in the rainy, sneety (sleet and rain per Toga) weather at Huguenot Park. TYA planted the flag, that may or may not have fallen over, mere speculation, near the basketball court.

    The Thang:

    Mosey to entrance of park. Disclaimer.

    25 Side Straddle Hops

    20 Imperial Walkers

    20 Little Baby Crunches

    20 Don Quixote

    Mosey to basketball court.

    Mercutio’s Nightmare

    Double suicide with Burpees at each touch of the starting baseline

    Single suicide lunges on the way down, run on the way back

    Double suicide running forward down the court, and running backwards back to the baseline.

    Mosey to far parking lot.

    Burpee/Merkin 8 count. Increasing merkins by 1 on each burpee up to 8 total and then back down to 1.

    Mosey to a slopping wet soccer field for triple check – run, plank, leg ups on bleacher. Three times through.

    Mosey back to parking lot for four corners – 10 count burpees, werkins, ball dippers, slow bending squat.

    Mosey to SF

    COT

    The Moleskin:

    Perhaps one of the worst weather workouts in the gloom yet, but the PAX still pulled through with double digit numbers. During the warm up, laughs were abundant amidst the torrential weather coming down upon us. With his hoodie over his ears, virgin Q Wedding Singer assumed the laughter was directed towards himself, perhaps his cadence. The matter was quickly revealed though to the chagrin of Chum Bucket for wearing what appears to be capris. Leave no man behind, leave no man donning capri workout pants unattested.

    Mercutio’s Nightmare – new workout for the crew. In honor or Valentine’s Day week, and based up upon the Shakespeare’s Romeo and Juliet, Mercutio’s Nightmare is a double suicide with exercises filtered in.

    Thanks for attending everyone, looking forward to the next Q.

    -Wedding Singer

  • Free Hugs @ #dogpile!

    Seven men posted for a solid workout at #dogpile!

    The Thang:

    Mosey around the VITA track at a good pace to warm up.

    10 Merkans while waiting! Could not just do the regular plank!

    COT – Disclaimer

    30 SSH, 30 Mountain Climbers, 30 Merkans

    Mosey to Carillon stairs.

    Run stairs – Circle w/ 10 Imperial walkers at landing (5 each leg)

    Quick mosey to grassy area

    6 Minutes of Mary

    20 Dollies, 30 LBC, 30 Freddie Mercury, 20 Rosalita, 10 seated twists, 10 up & ups & **new exercise** 10 cross leg lifts

    Mosey to pull up bars

    10 Pull ups, 10 dips, 10 deep squats (with Conspiracy disclaimer for good form!), & 10 Merkans! 3 sets

    Mosey to theater seats

    Box jumps

    Up – Jump every step

    Down – Derkan & SSH (every other step

    Up – Jump every step (every other 10 incline merkans)

    FNG forgot sweatshirt at bottom……………….so we ALL went back.

    Ran the stairs to finish workout!

    COT

    Moleskin:

    The one time YHC thought it was safe to start 30 seconds early…………………….the FNG had to catch up! Lesson learned.

    Solid performance by the PAX. A little winded after the stairs! 6 minutes of Mary was tough and heard a lot of groaning (Q got smoked)! No breaks between exercises!

    Box jumps were new and exciting.  A lot of possibilities there! Funny that as we were doing these the 6 minutes of Mary seemed easy! Who thought an incline Mercan could be so damn difficult!

    The end is where it got awkward………………….Brain Tumors fault. He EH’d FNG – Huggie!

    Everyone got hugs…………..YUP you read that right! BRO HUGS!

    All kidding aside Huggie is in mad good shape and will like push all of us to move a bit quicker!

    After a solid finish Oyster & Wilson took the Loose Goose challenge and decided to see what he was bringing.

    Yeah…………..we got smoked right at the end!

  • Unpredictability

    Another brisk winter morning in Richmond saw 8 faithful post to rise to LG’s challenge to do a “real man’s workout”. With some great fellowship and chatter along the way, the group seemed to enjoy this good ol’ beatdown.

    THE THANG

    Jog to front of park near the old schoolhouse. COP – SSH x25, Merkins x11, Hello Dolly x17, Rosalia x16 (missing one exercise?)

    Take a jog on the path along Pouncey Tract Rd toward the track, cross over the track to the bottom of the biggest & baddest hill at this AO. Start at baseline and do Jacob’s Ladder OYO — sprint to top of hill, do 1 burpee, sprint down to baseline. Turn around, sprint up again and do 2 burpees. Continue up to 5 burpees. Plank up at bottom when done.

    Mosey around to the back of the school to the tennis courts.

    Al Carmichael Push-o-Rama — sprint from baseline of first court to end line of 4th/final court and do 10x of the allotted exercise, then sprint back and do 10x of the allotted exercise. Plank and await further instructions. Allotted exercises: one arm push-up R/L, Peter Parker push-up, Werkins, Fingertip Push-ups, Diamond Pushups (selected by @Jolly Rancher, who called them “Crystal Push-ups”), and Carolina Dry Docks.

    Thank your lucky stars that we’re done with tennis court… But not to be so. Still at tennis court, do Noah’s Ark — zig zag hop to beginning of 3rd court, sprint to end and back to baseline. Karaoke L down, sprint back. Karaoke R down, sprint back. Backwards run down, sprint back. Suicides (also selected by @Jolly Rancher) to end line of all 4 courts.

    Pick up extra hats, gloves, etc. and head to front of the school by the wall for Triple Check. Partner 1 sprint to cone while Partner 2 does Balls to the Wall and Partner 3 plank.

    3 minutes and a tiny bit of energy left? Perfect for Bring Sally Up. Push up position and go to up position every time the song says “Bring Sally Up” and down position at “Bring Sally Down”.

    MOLESKIN

    The unpredictability theme of this workout was inspired by the following quote from “Build Your Own F3 Workout.pdf” given to the initial Richmond PAX by @OBT: We count cadence in a modified military style because it sets a rhythm for the pax and because it keeps people from budgeting their effort to reach the goal when you tell them beforehand that they have to do, say, 20 Merkins. Because the pax never know how long the leader is going to go for, they are forced to push their bodies to go for as long as they have to. This has a wonderful mental and physiological benefit; over time it teaches the pax that they can do far more than they ever would have allowed themselves to. It is the humble hope of IHC that this purpose was achieved in this workout.

    IHC considered playing “King of the Hill” with the group, and also heading further along the path to Striker Park, but settled in between the School House and the road for that first COP.

    The group was glad to be joined at the halfway mark (near the end of Al Carmichael Push-O-Rama) by @Wilson and @Oyster, who can officially claim “Double Down” status after they had their coffee & donuts at DogPile before coming to Gridiron.

    T-claps to Johnsonville for posting with a few broken ribs from Sunday’s hike. Godspeed to recovery, brother. And good job with the flying EH to the umpire-in-training with the lawn chair.

    @Wedding Singer’s sentiment: “I thought the tennis courts would never end”. Unpredictability achieved.

    Bring Sally Up smoked every single one of the Pax. IHC has never seen that happen and it felt great. That might need to be a staple of Gridiron until we can claim mastery.

    DON’T FORGET TO BUY FLOWERS AND/OR SOMETHING NICE FOR YOUR WIFE/GIRLFRIEND! If you don’t have restaurant reservations yet, you’re likely in trouble.

    ANNOUNCEMENTS

    NoToll 0530 Tuesday 2/10 – Wilson’s Virgin Q!

    45 Minutes of Mary Thursday 2/12 – Q needed

    RAMM Friday 2/13 – Q needed

    DogPile Saturday 2/14 – Q needed

    Gridiron Saturday 2/14 – Q needed (Wilson??)

    Upcoming June CSAUP “The F3Richmond Four State Challenge,” involves hiking a 43.5 mi. section of the Appalachian Trail coursing through parts of VA, WV, MD and PA in less that 24 hours while, of course, carrying an F3 flag.  More information on The Four State Challenge can be found here.

     

  • Full Metal Block

    17 posted in the gloom on a pleasant Thursday morning, It felt like it was 70 and Sunny;  All were ready for Swirly’s VirginQ

    THE THANG

    Mosey with Blocks to middle of Field

    COP

    20X SSH, 15X Don Quoxite, 10X Imperial Walkers, 10X Burpees, 10X Merkins,

    Mosey across the Field with Blocks

    Line up on the end line,

    Run to the Tree line with Block,  10x Curls,  and back, 10X Curls

    Run to the Tree line with Block, 10x dips, and back, 10x dips

    Run to the Tree line with Block, 10x overhead press, and back,  10x overhead Press,

    Run to the Tree line with Block, 10x Bench Press Block, and  back, 10x Bench Press Block

    Run to the Tree line with Block, 10x Curls, and back, 10X Curls

    Suicide Set in Pairs

    2x 30x Incline Merkins and Suicide,

    Mosey back to Shovel Flag

    COT

    Moleskin

    TClaps to Swirly for VQ,  a serious beatdown for the VQ.  Swirly credits his first workout was with blocks(THANKS LOOSE GOOSE!) Swirly wanted to repeat it.

    Patriots Gear was seen on YHC(Repaying of bet with TYA), and on TYA’s hybrid.  Wedding Singer continued the Super Bowl Celebration displaying his own Patriots Equipment.

    Many techniques were used in the carrying of the Block today,  Most popular seemed to be the over the Shoulder,  or the one handed move.  A few found clutching it the chest made it feel more rifle like,  Full Metal Jacket references abound,  “This is my Block,  there are many like it, but this one is mine.”

    Pelosi 5-0 challenged Lug Nut to s sprint toward the end of the Suicide.  Not so surprising,  he did catch and pass Lug Nut. Lug Nut is looking forward to being on a race track this weekend,  not many can pass him on actual racetrack.

    The Wilson’s Wife reference was at some point around the #SF.  To his credit,  it was actually brought up by Wilson himself this morning.

    Ricky Bobby’s engine was heard thundering down Cary Street Road around 6:05,  Lug Nut, YHC will be catching up with the Race Car Hauler later on today, en route to Road Atlanta for some automotive CSAUP.   The F3 Logo has been installed on the car,  I am certain the car will make it to a workout at some point;  It is slightly heavier than a Cement Block. Lug Nut has the scale data to prove it.

    A reverse Headlock occurred this morning Post-COT,  F3 Business cards were handed out,  The soon to be FNG appeared interested and may appear for the Friday run.  We continue to draw interest around Mary Munford.

    Next Workouts

    Friday Mary Munford(RAMM)  0530

    Saturday Byrd Park/Dogwood Dell (DogPile) 0600

    Saturday Pouncey Tract Park (Gridiron) 0700

    Tuesday Huguenot Park (noToll) 0530

     

     

     

     

     

  • All is quiet in the COT

    11 posted to stomp on the frozen earth of Huguenot Park.  It was #Crunchy,  but it was more in a frozen earth way than a hippy vibe.

    Thang:

    Mosey to 1st soccer field (Bleeder, that’s the one closest to the flag) for warm-up COP:  25 SSH, 5 burpees, 12 merkins, 5 burpees, 15 Rosalitas, 15 Don Quixote’s, 5 burpees

    Mosey to 2nd soccer field (Bleeder, it’s the one furthest from the flag) for Jacob’s ladder minus the hill #HillsWanted.

    Mosey to back parking lot (Bleeder, it’s not the one with the flag) for running fun:  Bear crawl then run, backwards all the way, karaoke, karaoke, bear crawl till Fudd declares half way then run, backwards run, and finish with 5 burpees.

    Mosey to basketball court for 10 spiderman merkins, 5 burpees, and 10 scorpion drydocks.

    Commence with 6MOM: 15 leg raises, 12 Ws, 30 LBC, 11 cockroaches, 15 Freddy Mercury

    COT

    Moleskin:

    YHC stole another Ranger workout due to general lack of creativity (Note: my creative writing teacher in college told me I “should give it up” #PointTaken), but I dialed back the burpees.  Next time we’ll get to the standard issue 10 as we sprinkle these throughout the fun.  I’m honestly not sure why I chose to do the running and final COP on hard surfaces.  Maybe it was because the frozen earth somehow seemed harder than a paved surface?

    I think the PAX really enjoyed Jacob’s Ladder, but it somehow felt a little hollow without the hill.  Do they even have hills on that side of the river?  Do you southside people get neck aches from looking up at those of us in Richmond?

    Doner Kebab noted a lack of general hilarity or even FEBA at the COT.  Being a bald vision #PatrickStewart, YHC knows awe when he sees it.  The PAX was not smoked but was instead basking in the glow of that which had been provided.

    Special thanks to Wilson for switching Q with me to cover my time at DogPile.

    Announcement:  Get thyself to the Thursday workout as we witness Swirly’s VQ.  Come prepared with your favorite Q inspiring comments.

  • Priestly Confessional

    Spyrock - Super Bowl Sunday 2015
    Spyrock - Super Bowl Sunday 2015

    3 sore Faithful and 1 FNG posted for F3Richmond’s first Appalachian Trail beatdown.

    The Thang:

    Hiked from Rt. 56 crossing of the Appalachian Trail at the Tyro River, 4.3 miles up to the summit of the Priest, continuing along the AT and pass Spyrock until reaching the jeep trail 0.9 miles above the Montebello Fish Hatchery parking area, hike down to car. 10.1 miles total.

    Moleskin:

    Earthworm’s reconnaissance and preparation for the trip were much appreciated. If you ever need to phone a friend regarding AT trivia, Earthworm’s your guy.

    We had hoped to get started just after 7am, but after morning constitutions in Lovingston McD’s (single head) and dropping off a car at the Fish Hatchery we didn’t set out until about 8am.

    We encountered an unexpected snow and ice blanket on multiple summits and on the north sides of the peaks. Snowmageddon 2015 left snow and frozen ice that had melted to the ground but then refroze to make hiking more difficult.

    We were hoping to complete the hike by noon…we finished at 2pm.

    4.3 miles of uphill hiking to begin our journey were no joke.

    The parking area at Rt. 56 crossing of the Appalachian Trail is hard to find…we missed it…twice.

    YHC’s gallon water jug was ridiculed, yet it served its purpose well.

    Always hike with poles.

    Spyrock was a frozen iceball. Sensibly, nobody attempted an ascent.

    Welcome to the fold, Flip Phone. We look forward to you posting to a regular Richmond workout soon!

  • Low Temps and High Reps at #dogpile

    Six of the Faithful posted for #dogpile in the 19ish degree darkness.  Toga plated a the SF in the parking area, and Jville took the Q.

    THANG:

    Mosey to and around 1500m Vita course, and back to chinup bars behind the Carillon staying as a group (~1.25 mi. overall).

    10 pull-ups OYO
    COP for 20 Merkins
    COP for 30 Air Squats

    Rinse and repeat 9 additional times.

    Mosey through parking area, down to pumphouse, and back up the hill behind Carillon to Dogwood Dell.  Make several loops up the Dogwood Dell stairs, and back to SF.  (~1 mi. overall).

    COT

    MOLESKIN:

    There were some smoked people toward the end of the 10 sets.  Although the F3Richmond PAX is getting much stronger, it has lacked good pull-up facilities until the recent addition of #dogpile.  We made up some lost ground today.  Good job men!