Category: Richmond, VA

  • Reminder — There is a Track at GridIron

    Five (5) of the faithful posted to F3Richmond’s late-Saturday workout. The weather was sunny and 70 — really — and the humidity low. It was a perfect morning. Johnsonville (YHC) planted a SF, and took Q. This is how it went down, more or less:

    COP
    30x slo’mo SSH (increasing cadence)
    10x slo’mo merkins
    20x slo’mo squats
    10x slo’mo Alabama prom dates (left)
    10x slo’mo Alabama prom dates (right)

    Mosey up to center of track. COP
    10x scapula merkins
    10x 8 count deconstructed burpees (pan pax count)

    Mosey onto track
    2x 220m run
    10x burpees
    10x lt dan

    2x 220m run
    10x burpees
    10x mt climber

    2x 220m run
    10x burpees
    bear crawl along track about 25m

    440m run
    10x burpees
    30x LBCs

    440m run
    bunny hop to center of field
    reverse bunny hop to center of field
    karaoke across field and back
    single leg side hop 1/2 way across field
    switch leg and hop the remainder

    Mosey down to lower field
    alternating between hash marks:
    – bear crawl then lunge walk back
    – crab walk then lunge walk back
    – bunny hop then lunge walk back

    Indian run around building and back to SF
    Chiabatta dips

    COT with Atilla taking us out

    MOLESKIN:

    We were missing some regulars today on account of summer travel. Pigskin, who is visiting again from Charlotte, filled one of the gaps. We are always grateful to have him come out! Pigskin joined YHC and Jolly Rancher for coffee.

    It was tough to get Jolly Rancher out this morning, but I conscripted him into service due to the possibility of another young man showing up. I was forced to bribe him by promising to buy him whatever he asked for at Coffeeteria. He opted for a bacon, egg, and cheese on CHOCOLATE CHIP bagel. Said it was delicious, but that he needed to order a second next time.

    Atilla is heading on vacation this week to his family’s lakehouse in Alabama. Thankfully YHC had the PAX push out some Alabama Prom Dates this morning. No doubt, Atilla is ready!

    FlipPhone informed me that he had finally upgraded to an iPhone 3. He said he was really taken aback by the built in calculator app.

    It was a pleasure to lead strong me this morning. Great job!

    Jville

  • Tour de Cure Pre-Blast 9/24/16

    There are bike rides and a walk to benefit the American Diabetes Association on September 24th.  Rides are 10 mi, 25 mi, and 100k.  The routes are loops beginning and ending at Innsbrook.  More info here: Richmond Tour de Cure, http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?fr_id=11465&pg=entry.

    YHC is forming an F3 Richmond team!  Join our team here: ADA F3 Richmond, http://main.diabetes.org/goto/f3richmond

    Registration is $20.  There is a minimum fundraising requirement of $200 per person.  YHC pledges to satisfy any team members fundraising requirement for F3 RVA members.  Time to empty the offshore accounts!  Additional fundraising is most welcome.

     

  • Did you get a free bowl of soup with those shorts?

    19 turned out for a Thursday morning beatdown at MM. This is what transpired…

    COP: DQ’s, SSH, Freddie Mercuries, Box Cutters
    Trees: Tree to Tree alongside MM. Ascending Merkins at each tree. Alternate crawl/run between each
    Field: Jacob’s Ladder…WWII situp at mid-field, burpee at end. Begin at 1 and then ascend from there. Finish at start with 10 burpees.
    Track: 4 corners with quasi-suicide…Merkins, WWIIs, Jump Squats, Derkin. Once you arrive at next point, advance back to start and redux. Finish on 4th station
    Burpee shuffle and a few minutes of Mary

    NMS:
    YHC’s morning got off to a great start once he caught sight of TYA’s colorful (and one assumes clean-smelling) shorts. I don’t know if they were more apt for a Dead-concert, but they served as a nice diversion. TYA felt compelled to point out that he had purchased them off the bargain-rack – something we had already deduced upon first sight.

    We welcomed 3 FNG’s today (see above) and we look forward to their continued participation in F3. TYA was kind enough to introduce himself to them as the “resident wise-ass”…again, another factoid they simply would have observed themselves given a few minutes with the PAX.

    Lab Rat was on point today calling out many of the workouts YHC had planned right before they happened. YHC chalked that off to Lab Rat’s keen sense of perception, skills in abstract geometry, and YHC’s lack of originality.

    Reminder, Tuesday is bring as many new and existing PAX to the workout (there are 3 AO’s that day). Our goal is 60 although Bleeder suggested we should shoot for and even higher number.

    I had fun guys. Thanks for putting up with me this morning.

    Saab abides.

  • Kettlebell Tabata

    4 Circus Maximus regulars posted on this humid June morning to get swing some bells and get stronger.  Seeing no FNGs, YHC skipped the formal disclaimer and jumped right into it.

    The Thang went something like this:

    COP (all IC):

    • Don Quixotes x10
    • Arm Circles 5 small and 5 large, forward and reverse
    • Halos x10 clockwise; x10 counter-clockwise
    • Figure 8s with a twist at the top x10

    Kettlebell Tabata – 20 seconds on, 10 seconds rest and 15 seconds in between exercises; 6 rounds of each exercise:

    • single-arm swings – alternate arms each round
    • bob and weave/electric slide
    • squat & press – hold kettlebell in racked position and press at the top of the squat; switch arms each round
    • double-arm swings and merkins – alternate each round
    • lunge & press – hold kettlebell in racked position and press with opposite arm from the leg you lunge with; switch leg/arm each round
    • clean & press
    • rows & burpees – alternate each round
    • WWII situps & press
    • high pulls – alternate arms
    • double lunges (forward and backward) – alternate legs

    Ring of Fire – PAX holds millennium falcon squat while each PAX member drops and performs 10 merkins in rotation

    ROF – rotating 2-count flutter kicks x10 and pole-smokers – holding kettlebell overhead for each

    Mary — Dolly IC x10; Rosalita IC x10; American Hammers x10 OYO

    Numberama, namearama, COT and YHC took us out.

    NMS – The humidity was palpable, the sweat was rolling and the mumblechatter was low. I’m not sure I ever stopped sweating from yesterday’s Browns’ Island workout — great time but the afternoon heat is killer.  We packed lots of reps and a good mix of upper and lower body work today.  Very little movement.  If sweat were a measure of success, YHC would put this morning in the win column.  It was a true ground and pound.

    Announcements:

    • New AO (Batteau) at Forest Hill Park on Monday 6/20 at 0530.  SF will be planted near the Stone House.  See Hardywood’s Pre-Blast.  I believe this will also be Hardywood’s VQ so come out and support Hardywood and the new AO.
    • The challenge has been issued to get 60 men to post to F3 workouts next Tuesday so EH some guys and let’s hit that number or more.

    Well done gents.  It was a pleasure to lead this morning, as always.

  • A Triangle, of the three-sided variety

    10 strong took the DRP to post at WDog. Weather was perfect. We did the following:

    Mosey to far side circle for COP: 25 SSH, 20 Merkins, 20 Flutterkicks, 20 Imperial Walkers.

    Commenced Bermuda Triangle: start at circle, bear crawl to Rugby Rd, run down Rugby,  turn up back hill at bottom of Rugby . At each corner of triangle do exercises. 10 WWII Situps, 10 Merkins, 5 Burpees at corners. Proceed for 20 minutes. Increase reps each lap, by 10 for merkin and WWII, burpees by 5.

    Mosey to pull up bars: 2 sets of 5 pull ups, 5 chin ups, 20 dips.

    Mosey to benches in front of stage- 20 dips, 10 derkins. Repeato. Mosey back to flag for 5 min of Mary

    25 APDs, Freddy Mercurys, 1 min plank, Boxcutters, LBCs.

    COT.

    NMS- Strong PAX this am. YHC has wanted to try this Triangle loop for some time on a day when Fudd was not in attendance, and the PAX crushed  it. Increasing reps each lap got tough fast, most of the mumblechatter was about the bear crawl. YHC thinks that kept the pax from spreading out too far. 20 minutes is too short though, need to bump up to 25 for Dogpile sometime soon… Sippy  and Saab completed 4 full laps, way to set the pace.

    Still no idea what the large mound of sand at the pull up bars is for. For now it sits there calling out to the juvenile part in all of us to shove someone onto it…

    It is nice to have those benches by the stage going back to the carillon. The PAX knocked out those Dips and derkins with ease with some bonus grunts from Swirly to get the attention of the pay to play group running loops slowly around the carillon.

    Announcements- HDHH beatdown at Browns island tonight with beers after. See FD BB. TYA is calling for 60 total PAX next Tuesday, we had 43 this week.

    Pleasure to lead this a.m.!

     

     

     

  • Sally and Ants

    4 faithful rolled into SOT early for what turned out to be a rather quiet beatdown.  Here’s how it went down:

    COP

    SSHx25 IC

    Arm Circles – Sobriety Style x15 IC Forward and Reverse

    Imperial Walkersx20

    Mosey with high knees and butt kickers to the basketball courts for Sally with merkins.

    Mosey to the baseball field.

    Round 1 – Bear Crawl to first base – 10 Burpees, backward run around the rest of the bases

    Round 2 – BC to first/10 Burpees, Crab Walk to second – 20 WWII, backward run

    Round 3 – BC to first/10 burpees.CW to second/20 WWII, Lunge to third – 30 plank jacks, backward run

    Round 4 – BC to first/10 burpees.CW to second/20 WWII, Lunge to third/30 plank jacks, backward run home – 40 mountain climbers

    Mosey to left field for Sally with squats

    Mosey to track for Pole Smoker Indian Run

    Ring of fire x2 10 merkins each

    Mary – American Hammers, Alabama Prom Dates, Heels to Heaven, Side V-ups

    Numberama/Namearama

    COT

    Announcements:

    HDHH this evening, 530 pm, Browns Island then to Seven Hills – See Preblast by Flashdance

    Moleskin

    Minimal mumblechatter this morning after Sally.  This was Lugnut’s introduction to Sally and from what YHC could tell he thoroughly enjoyed it.  I could just be projecting my enthusiasm for it.

    Lugnut thought about getting in some extra credit mileage when he showed up early this morning but didn’t know what kind of running YHC would bring to the Q and thought better of it.  No running today, sorry to disappoint Lugnut.

    During the Pole Smoker Indian Run YHC apparently found a colony of ants and was covered when I got up to move to the next pole.  Some of them stayed with YHC through the rest of the workout.  A few even stuck around for the COT.  Apparently F3 does not repel ants as well as it does ticks.

    Word is Wilson no longer resides across the street from the AO and is temporarily residing with his in-laws.  Maybe that will get him out to SOT again soon.

    Safe travel wishes to Lugnut as he prepares to escape across the pond for a couple weeks.  Enjoy and don’t forget DK’s advice on the soccer match, hate to see you roughed up by some football hooligans.

    Way to work men, a pleasure to lead.

  • Double Dora with Plank Walk Ladder at #NoToll

    Twelve o’the faithful and one Fun New Guy (now Buzzkill) posted at #NoToll this morning. The temperature and humidity were downright lovely, tempting us toward weakness and chaos. At 05:29:39, YHC (Jville) planted a shovel flag as 3 cars arrived. YHC took the Q, and this is how we overcame weakness and chaos:

    COP
    30x slo’mo ssh
    10x slo’mo merkins
    20x slo’mo Alabama prom dates

    Mosey to front of restrooms for 1st set of Dora 1-2-3 consisting of:
    100x balls to the wall
    200x squats
    300x box cutters
    Partner runs near front entrance, then back for tag-team.

    COP
    30x slo-mo don quiote

    Mosey to basketball court for a ladder consisting of:
    plank on edge of paint near baseline
    plank walk along paint to free throw line
    10x LBC
    plank walk along paint to baseline
    20x LBC
    Rinse and repeat 30x, 40x, 50x, 50x, 40x, 30x, 20x, 10x, plank walk to start

    Shift to side fence facing basketball courts for 2nd set of Dora 1-2-3 consisting of:
    100x Donkey Kicks
    200x merkins
    300x flutter kicks
    Partner bearcrawls width of basketball court and lunge walks back for tag-team.
    Along the way, YHC shifted the bearcrawl to reverse bearcrawls, then to crab walks, then to feet-first crab walks.

    Finish with crab walk the width of a court and back.

    COT: Flashdance took us out

    MOLESKIN:

    The weather does not get any better than this. Buck up guys — it will be 29 degrees and raining again before you know it (or as we like to say, “sunny and seventy”).

    Welcome FNG Buzzkill, who, as you may guess, has adopted beekeeping as a hobby. Buzzkill did a great job keeping up and will soon be lapping the aging veterans a la Rosie.

    Speaking of keeping up, YHC was definitely not able to keep up with Hardywood on the runs. It kind of felt like trying to chase down Sippy, with me in 4th gear and him in 2nd.

    I enjoyed dealing out the slo’mo COP again. As with last time, I nearly needed a break after the SSH routine. Funny how that works.

    All were strong this morning, and it was an honor and privilege to lead. Great job!

    Jville

    “Don’t have anything to do with foolish and stupid arguments, because you know they produce quarrels. And the Lord’s servant must not be quarrelsome but must be kind to everyone, able to teach, not resentful.” 2 Timothy 2:23-24

  • US Open F3 Style

    18 Faithful and 4 FNG posted for a F3 beatdown at DaVille on a beautiful morning. It went something like this:

    Short Mosey to center of parking lot to circle up for disclaimer and a few warmup exercises.

    SSHx25, Don Quotiex20, Invisible Jump Ropex20, Front Arm Circlesx10 (small) x5(big)

    Mosey to bus loop between middle and high school for Dora 123.  Exercises were 100 merkins, 200 dips, 300 LBCs.  One partner runs the outer bus loop while other partner performs exercises.  Complete exercises as a team.

    Mosey to middle school BBALL courts.  Regular suicide and Reverse Suicide.

    Stay on BBALL courts for Putt-Putt.  Pax remains on baseline while one Pax attempts a putt from the free throw line, half court, opposite free throw line and opposite baseline.  If PAX member putting misses a putt, the PAX performs 5 burpees, 4 burpees, 3 burpees respectively and completes one lap around both BBALL courts.  If Pax member putting makes the putt from the opposite baseline, Pax member completes 5 burpees by himself.

    Mosey back to shovel flag for  Sally Push up Challenge and 4 Minutes of Mary.  American Hammer (LabRat), Alabama Prom Date (Bleeder), Heels to Heaven (Abacus), Freddie Mercury (Circle K).

    COT-The Carpenter took us out with prayer focusing on sharpening our gifts to make an impact in our families and communities.

    Moleskin

    YHC posted at 513am this morning to plant the Shovel Flag and the DaVille Pax started to file in continuosly until start time.  It was great to have another record crowd  and a hearty F3 welcome to Backhoe, Chapstick, YardSale and Hoss.  As we departed the Shovel Flag for possibly the shortest Mosey ever (maybe ten yards), YHC overheard some mumble chatter regarding the ball and putter YHC placed in the center of the circle.  During the Dora 123, the PAX attacked the exercises with everything everyone had in the tank, which worked into YHCs full workout plans.  Upon completion and while waiting for all Pax to complete Dora 123, YHC changed things up a little by switiching to WWII situps in cadence, as opposed to a prolonged plank.  The mumble chatter heard during the situps was greatly appreciated by YHC as YHC knew we were starting to push it a little harder.  (Iron Sharpens Iron gentlemen)  After the suicides, YHC learned that the Pax’s putting skills need a little improving.  The greens were fast and depending upon who was putting, it could break left or right or no break at all.  Not a single PAX made a putt from half court or further, but many were close.  Upon returning to the shovel flag, YHC had six minutes to complete the workout.  YHC wasn’t sure if we would have time for the Mary Push Up Challenge.  Thankfully we did and the mumblechatter ensued from the beginning of the song.  YHC knew the PAX was having fun now.  Unfortunately (or fortunately) YHC’s phone was running a little low on battery power and the song stopped with about 45 seconds to go.  Bleeder pronounced that he could outlast an iPhone, when it comes to merkins anyway.

    With less running involved in today’s beatdown, the Pax stayed together most of the time where YHC overheard many conversations occurring and much encouragement from the Pax.  YHC attempted to keep the Pax together this morning for this very reason.  The 2nd F that occurs during each workout is what makes F3 so unique and beneficial to all involved. YHC left this morning’s beatdown with a feeling that YHC was going to conquer the world.  Not because of the workout, but because of the fine men of F3 RVA.  For that, YHC is ever so grateful and thankful.  Thanks for letting me lead this morning.

    Circle K

  • First Class Streets

    American Flag

    8 strong posted for a celebratory run in honor of our nation’s most prominent symbol.  Circle up at the Commons before commencing a pass the flag loop on the western edge of the university.

    The Thang

    Mosey across the lake, past the chapel, up to Crenshaw, across College, right on Westham, left on University, left on Ralston, loop around Windsor on the James, back to Ralston, right on Rose Hill, right on University, left on Westham, right on Lakewood, back to start for final lap around the lake.

    COT by YHC.

    Moleskin

    YHC checked the calendar this morning before leaving and realized today is Flag Day.  What better to respect our nation’s symbol than with an alternating flag carry on our run this AM.  Hills were not quite as plentiful as previous weeks with YHC opting for new territory rather than repeating some of the hills the PAX has conquered recently.  Upon arrival in “Windsor” (pronounced with a British accent, nose pointed to the sky and pinky finger extended), Marv insightfully pointed out “Man, these are First Class streets!”  They reminded YHC of Kramer’s Wide Lanes episode where he adopted a 3 lane highway and repainted the lines to support 2 lanes of traffic.

    Post COT the PAX was greeted with a friendly reminder of the strong and brave individuals who have preceded us in carrying our country’s torch.  Spider Run continues to be a place to enjoy fellowship with our community neighbors, today with the former president and chancellor of the university.  Swirly said it best with “If you ever need a reason to get out of the fartsack in the morning, that was it”.  Just envision an 89 year old ex-marine, fully suited up at 6:15 in the morning, starting his day with a brisk walk through campus.

    Today is the day we remember and honor our flag as a symbol of strength, consistency and resiliency.  Let it be a beacon of hope in times of trouble.

    Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

  • Never Been Done

    Eight posted for this morning’s edition of #ThePunisher.  We went at it like so:

    Stroll to the west side of the school building for initial COP – 25 x Hillbillies, 25 x Imaginary Jumpropes, and 15 x Arm Circles (including small and large and both forwards and backwards)

    Conducted a staged mosey through the surrounding neighborhood.  Rotated leader role amongst PAX.  Leader runs until he has counted 20 four-count strides with the other PAX members in tow.  Leader then halts and calls out chest and ab exercises of his choosing, then the full group completes 20 of the chest variant and 39 of the ab option (in honor of Offshore’s 39th birthday today).  Repeated runs and exercise stops east on Laburnum, south on Gloucester, west on Wilmington, and north on Hermitage Road back to the school.

    Jogged to the front schoolyard and formed a tight circle around the security camera pole.  One PAX member would complete 10 Squats while the remaining gents would crab walk away from the pole.  Once completed with the squats, the PAX would bear crawl back to the pole.  Completed one round with all taking a turn.

    Rambled back around the school to the picnic pavilion.  PAX completed 50 Dips and 50 Leg Raises.

    Quick stroll for a brief set of stretches – Child’s Pose, Cobra, and Downward Dog followed by leg stretches.

    Return to the ShovelFlag for COT.

    Moleskin:

    Wish Offshore a Happy Birthday – 365 days until the end of “hate”.  Re: the Backblast title, one of our workout stops was the Laburnum Avenue median strip.  YHC is quite sure nobody has used that ground for exercises before.  We could feel the passing wave of cars a little too much.

    The initial COP gave Fudd a little extra time to get his car parked this morning.  Incidentally, Fudd is still working on his shed project and could use some more help.  Contact him if you have some time (he asked if anyone had time today).  He says there is craft beer available.

    BT and Toga are signing up for a Spartan Race sometime soon.  Apparently if you whiff on an obstacle at this event, you have to move off to the side and complete 30 Burpees.  Sounds great.  See those guys if you are interested.