Category: Richmond, VA

  • Monkey Blimps

    bad monkey

    10 Faithful posted for a wet, extra gloomy Saturday morning in strip mall nation…and welcomed 2 belated Faithful who double dipped at DogPile (DD).

    Lug Nut on Q

    Slaughtor Starter – everyone must do before beginning
    10 burpees

    Mosey to the bus loop circle

    COP
    20x SSH
    21x lbc
    20x imperial walkers
    20x don quixotes

    mosey to back baseball field

    Escelator Pusharama – baseball field backstop
    10 x merkins
    lap around the infield

    20 x merkins
    lap around infield

    30 x merkins
    lap around infield
    plank

    mosey to softball field backstop

    Escelator Cruncharama – softball field backstop

    30 x lbc
    lap around the infield

    40 x lbc
    lap around infield

    50 x lbc
    lap around infield

    60 x lbc
    lap around infield

    Bonus 70 x lbc
    plank

    mosey to front of school

    Ascending Curb Crawl

    Bear Crawl to opposite curb 1 derkin
    BC to opposite curb 2 derkins
    and so on to 13

    mosey to bottom of hill at track

    Triple Nickle

    Run uphill 5x Monkey Humpers (ankle grab squat)
    Run downhill 5x squat jumps
    plank

    mosey up to the track

    Sprints

    100 yd Sprint x 3
    250m for sprinters
    150m for power runners

    Q to Döner Kebab

    Mosey to Bus Lane and line up at sign.

    Blimps to island, moving forward as a group at a snail’s pace
    5 burpees (hop forward for squat jump), 10 lunges each leg, 15 merkins, 20 imperial walkers, 25 bear crawl strides
    (~150 yards took 2.5 cycles)

    Mosey to drop-off line parking for 4MOM
    X’s & O’s
    Flutter Kicks
    Rosalitas

    Mosey back to shovel flag

    Moleskin

    A damp morning greeted the PAX and Johnsonville took full advantage of the opportunity to return to first grade. Not a water pond was missed as he splashed his way through the morning.

    Johsonville continued to impress by disregarding the Q’s instuction’s and taking an extra lap after DK’s 60 lbc’s. The PAX enjoyed a bonus 70 lbc’s afterwards.
    YHC believe J’ville was enjoying his speedy lbc/run combo in an effort to show off for the ladies. Wait there were no ladies?

    Iron was attempting to motivate a fartsacking and still gloveless Flintstone mentioned there’s a woman’s group that might be a better fit. Flintstone’s retort was a little less than F3 worthy. We hope to see you soon Flintstone!

    Impressive speed continues to come from the legs of Wilson & Conspiracy. We may need to do a post race tech on their shoes next time. Nice job!

    Iron was especially disappointed that we weren’t closer to the road when we did the monkey humpers.

    Impressive attendance this morning considering YHC drove through driving rain and snow on the way.

  • Deck of Pain – 7-Card Stud

    http://upload.wikimedia.org/wikipedia/commons/5/58/Poker-Seven-Card-Stud.jpg

     

     

     

     

    Aye!  Four PAX gathered at #dogpile for what was potentially miserable weather (34 and rain), but it ended up holding out.  YHC did all that he possibly could to keep the PAX dry, and succeeded….until the unseen puddle on the stairs of the Dell.  Today’s focus was more on cardio than any particular muscle group, but considering that the Deck of Pain was in play, the burn depended on the draw.  Total mileage was about 3.0 miles.  So, with the shovel flag firmly planted, we headed out for the workout.

    THANG:

    Mosey over to the front of the Carillon:
    25 x SSH
    20 x Windmills

    Mosey down to the Pump House park.
    30 x dips w/ partner – but the first challenge was getting up to the railing.

    Mosey over to the old paved trail, and up to the circle, then the pull-up bars
    Max + 5 supported pull-ups
    Max + 5 supported chin-ups
    Max + 5 supported commandos

    Mosey over to the stage of the Dell.  And out comes the Deck of Pain.
    In partners, each team drew a card.  They had to complete 50 reps of the exercise as a team, then run out of the Dell and around the circle (about .20mi with a nice uphill).  Come back, and draw your next card.  7-card stud = 7 rounds, no breaks.
    2 – Merkins
    3 – Derkins
    4 – Dive Bombers
    5 – Up-Up-Down-Down (Plank to Push-ups)
    6 – Atomic Sit-ups
    7 – Ankle Reachers
    8 – Power Lunges
    9 – Freddie Mercury
    10 – Whoops, forgot this one….did LBCs
    J – Squat Thrusts
    Q – Squat Jumps
    K – Burpees
    A – Choice!
    Joker – Select any exercise for another team and draw again.

    Mosey on back to the shovel flag for the COT.

    MOLESKIN:

    Swirly and Brain Tumor won the hand with a straight.  Conspiracy and Fudd came up with 2-pair.

    Brain Tumor came close to a flying EH this morning when he saw a non-PAX sitting in the car at the AO.  Turns out he was waiting for one of those paid workout groups.  The joke’s on him.

    TClaps to Swirly for hitting every workout this week.  He’s working hard and it shows.  Heck of a job today on those hills.

    Fudd was looking forward to a workout with Toga this morning, but apparently the tug of the fartsack was pretty strong this morning.  Rumor has it that Toga was “up late last night.”  We’re awaiting a better explanation.

    Toga wasn’t the only one missing.  Cousteau must be lost at sea.  Two weeks in a row without a post from him after confirmations the prior days.

    The PAX was looking mighty strong as we continue to explore the new AO.  Lots of possibilities!

  • The Artful Run

    4 MEN posted this am for the Weekly Run.

    THE THANG

    Run around Mary Munford (RAMM) to Grove Ave, turn left, Run to Three Chopt, and Run back to Shovel Flag on Grove, the Regular route.

    COT

    Moleskin

    Running the Regular route seemed longer than normal to YHC.  Toga appeared to have extra energy this morning,  as we passed a runner on the return to the SF, Toga exclaimed,( COME WORKOUT WITH US 5:30 ON THURSDAYS AT MARY MUNFORD) a super flying headlock!  At that point in the run(actually the entire run) Swirly and YHC were focused on just breathing and running.  Clearly a long run for Swirly and YHC, but a short run for Toga.  The Scream was trying to ask five word questions to keep his breath and let Toga conversationalize(not sure that’s a word, but it should be: when a weaker runner is trying to engage the stronger runner in elaborate answers to short questions) the run.

    When YHC arrived at the AO,  I pulled in behind a car that had “PAUL 5” on the Plate,  I thought to myself, “TYA doesn’t have personalized plates.”  then Swirly got out of the car and explained that his car was in the shop.  Swirly, if you keep your attendance up at this pace, you won’t need a car, you will be able to run everywhere!

    Before the run began the Scream was informing us that his F3 art creation was still in the mental phase.  His normal job of teaching art was consuming most of his time and getting in the way of creating art for F3;  He asked the PAX today if we had any inspiring ideas.  Toga had been racking his brain for the Best Symbol of RVA,  while YHC starting running through ideas;  River city, Capitol city, RVA etc;  which Toga pointed out are hard to symbolize.  Toga said that Monument Ave would be a good symbol; but he wasn’t sure how to capture that in an image,  YHC suggested “perhaps the Monuments might work.”  Not sure anyone appreciates my artistic or creative ability /or perhaps the lack thereof.

    As we were coming back there was a group of men and women working out in our AO,  Toga was wondering if this was one of the radical factions of the former Navy Seal Team units that went Rogue a few years ago.  Further investigation will be needed,  but with the weather Sunny and 70, more groups are sure to emerge for more opportunities for #EH -ing.

    Post Workout,  YHC ran into Snowden, who looked somewhat deflated, He’s been focused on more Skiing and less on F3,  I am certain he will return once Ski season wraps up, and he’ll become a Kotter.

    I got a small preview of LugNut’s workout at Gridiron tomorrow,  I think there will be some form of Racing involved.  Can you check air pressure in a Nike Air or take a little wedge out to help me turn better?

    Next Workouts

    DogPile 0600 tomorrow 1-24

    Gridiron 0700 tomorrow 1-24

    noToll 0530 Tuesday 1-27

    45 Minutes of Mary 0530 1-29

     

     

     

     

  • Heart ache by the hundreds

    17 strong and brave faithful posted for 45 Minutes of Mary this morning.  The Gloom was in its full glory this morning, with ample fog to please all.  Approximate visibility 100 yards.  Weather in Q’s mind: 70 degrees and sunny!

    The Thang:

    Mosey to tree line at corner of Cary and Commonwealth, disclaimer, COP.  25x mountain climbers, 25x windmills, 30x little baby crunches, 20x Merkins (Note, no side straddle hops done as warm up — maybe the first time they were not done at the initial COP in F3 history?)

    Mosey to corner of tennis courts and 1/4 mile gravel track.  One K, Five K:  pair up, first pax runs 1/4 mile, second starts on set of exercises.  Exercises are 100 squat jacks, 200 merkins, 300 lbc, 400 flutter kicks, done in order (total of 1,000 reps per team).  When first pax returns, switch.  Each PAX did 5 or six laps (team total about a 5K).

    6 Minutes of Mary, dealers choice.  Flutter kicks x 30, Rosalita’s x 25, LBC x 30, Superman x 2

    COT and out into the day

    Moleskin

    The benevolent Q provided music during the exercise portion of the 1K 5K.  Music selection was a hit.  Shakira, Eminem, and the ever popular Grand Master Flash and the Furious Five.  TYA knows every word of the 5 minute plus original rap song The Message (Its like a jungle sometimes, it makes me wonder how I keep from going under)  Music during the 6MOM was not so helpful.  Trying to do exercises in cadence while music is playing is nearly impossible.

    Johnsonville attempted a flying EH at the beginning of the workout.  The EH was not immediately successful.  Maybe a soft commit for next time JVille?

    Several of the tandems finished the 1,000 exercises in the 1k, 5K.  Again, the benevolent Q showed up and allowed the teams that finished early to work their way back down the exercises.  Not sure, but I think the team of Johnsonville and Fudd made it all the way up and all the way back down (1,700 reps).  Great work by all, given that we had no breaks for a majority of our workout.

    Several deflation jokes made at the beginning of the workout.  Patriots fans TYA and Pucker absorbed the ribbing.  We could have used some additional moral support from Wedding Singer.

    The PAX continues to get stronger and stronger.  Cannot wait to see our progress after 6 months…one year.  Pleasure to be given the opportunity to lead the group this morning!

     

     

  • The DirtyMacDeuce Draws Crowds to #Notoll

    MacDeuceFifteen of the Faithful and one FNG (Flintstone) posted bright and early on a chilly midwinter morning at Huguenot Park.  Lugnut planted a shovel flag near the basketball court, and Jville took Q.

    THE THANG:

    Mosey near entrance of park.  Quick Disclaimer.

    50x SSH
    30x Hillibillies
    15x Merkins
    30x LBC

    Double Applesause back to soccer field near lighted parking area for a DIRTY MACDEUCE along these lines:

    12x mountain climbers
    12x werkins
    12x jump squats

    Bear crawl then sprint to back corner of soccer fields.

    12x Lt. Dan
    12x Peter Parker
    12x thrusts

    Crab walk then sprint to other back corner of soccer fields.

    12x merkins
    12x Wilson’s wife (OYO)
    12x burpees

    Bear crawl then sprint to front of soccer fields.
    Planks, then mosey to bleachers.

    12x dips on bleachers (single count)
    12x derkins on bleachers
    12x step-ups on bleachers (OYO)

    COP

    20x bicycles
    20x dolleys
    30x LBCs
    20x rosalitas

    Mosey to SF
    COT

    THE MOLESKIN:

    The morning was cold and wet, and the soccer fields were covered with a frozen crust, beneath which was a squishy layer of frigid mud.  FNG Flinstone learned the importance of bringing gloves to midwinter F3 workouts.  We directed him to the nearest hospital for treatment, and the doctors think they can save most of his fingers.  Welcome to F3, Flinstone!

    The smack talk at @F3Richmond has reached nearly epidemic proportions, even without the meister of smack talk, Conspiracy.  For example, during the garden-variety disclaimer, nearly all agreed that Johnsonville is NOT a professional trainer. Jville then took to dealing out extreme Hillbillies in case there was any doubt remaining about his professional credentials.  Later, when Jville was asked to demonstrate the thurst, Toga advised the PAX not to do it like Jville, but to actually bend one’s legs at least a little.

    Swirley deserves a call out for appearing at his fourth F3 workout in the 5 days since he first posted to #45MOM as a doe-eyed FNG.  Way to #redpill Swirley! Show us how it’s done!

    WISDOM:

    “If you look for truth, you may find comfort in the end; if you look for comfort you will not get either comfort or truth only soft soap and wishful thinking to begin, and in the end, despair.”  — C. S. Lewis

    — Johnsonville

    @F3Richmond Events to Look Forward to:
    1800 Wednesday — Progressive pub crawl
    0530 Thursday — #45MOM
    0530 Friday — #RAMM
    0600 Saturday — #Dogpile
    0700 Saturday — #Gridiron

     

     

  • Get them to the Greek

    11 posted for the first official #DogPile workout, and fun was had by all.  Here’s how it went:

    THANG:

    Warm-up : Split jumps/Ball Dippers, Clerkins, Mtn Climbers, Sprinters, Don Quixotes

    Mosey to valley behind amphitheater for the new  Burt Reynold series of 10-4s

    1. Bear Crawl up hill then do 10 merkins, repeat 4x
    2. Mosey to amphitheater, run up steps then do 10 burpees, repeat 4x
    3. Mosey to Carillon, run steps and and do 10 sit-ups, repeat 4x
    4. Mosey to bars behind the Carillon for 10 pull-ups and 10 sprinters, repeat 3x, then 10 dips followed by 10 sprinters

    Mosey to lawn in front of the Carillon

    1. 1 arc loader
    2. 1 reverse arc loader (sprint first half then lunges)
    3. Football drills (mtn climbers with rolls on command)

    Mosey to COT

    Moleskin:  YHC likes this AO, A LOT!  It’s got a lot to offer, and we’re going to have some fun here.  There is also a well known fact that Burt Reynolds is the greatest living actor.  His stature led me to this idea for a fun little workout series.  Let the joking begin…

    It should be noted that I have witnessed Chum Bucket be on time for 3 workouts this week.  That is a record, and it could be a sign of the coming apocalypse.  Conspiracy decided to fill in with his standard #LIFO but then proceeded to smoke everyone #steroids.  We also welcomed Fudd back to the ranks (Kotter and LIFO), and YHC expects to see more of him in the PAX.

    Lastly, the SEAL Team Workout crew was getting ready to start their workout as we were circling up for the COT.  We gave an enthusiastic “good morning,” and several noted the looks we were getting from that workout’s founder.  It may be the only time we’ll be able to say that we made a former SEAL a bit nervous.

  • Q had a vision…………..

     

    When: 1/17/15

    QIC: Wilson

    The PAX: Johnsonville, Conspiracy, Doner Kebab, Trophy (FNG), Iron (FNG), Lugnut, Chum Bucket, Earthworm, Loose Goose, Wilson.

    Ten made an appearance at the #Gridiron workout! With two in BEAST mode! Well done by Conspiracy & Chum for making it to TWO workouts! TWO FNG’s braved the relatively early/chilly morning for their first work out. Welcome Trophy & Iron!

    The Thang:

    Normal greeting and anticipation around the flag.

    Mosey to track. Q wanted two laps, but PAX was lagging! Only ¾ lap! The first diversion from the Wenkie!

    Circle Up – Disclaimer – Cause we had TWO FNG’s.

    30 Goofballs – NEW to the PAX. Look it up on F3. We looked silly!

    30 Mountain Climbers

    30 SSH

    30 Deep Squats

    20 Mekans

    20 Airplanes – *NEW* exercise from Wilson’s Wife via Iron’s wife. Way to contribute out of the gate Iron!

    Mosey to Pull Up Bars & partner up

    Overhand Pull-ups (assisted) – As many as you can

    Wilson’s Wife – As many as you can

    Underhand Pull-ups (assisted) – as many as you can

    Merkans……added for fun!

    Mosey to the wall.

    Triple Play – Started w/odd number of PAX – So Q got all confused, Goose strained him out!

    Peoples chair w/arms up

    Merkin

    Run to cones – Lugnut & Iron appear to be competitive………maybe!

    Plank – Southern Gentleman & Yankee Aggressor

    Mosey back to field

    20 LBC’s

    30 Flutter Kicks

    15 Leg Raises w/ partner – add some resistance

    20 Rosalita’s

    Fireman’s Carry 50 yards

    Wheel Barrow 50 yards – This is where it ALL fell apart – read below!

    Burpee’s sets of 10 – goal line, 50 & goal line.

    Sprint back

    Mosey to bleachers

    Cibatta – Dips (Many thanks to Johnsonville for receiving delegation and being time keeper – even tho we would still be there if not for goose! Wilson really needs a watch!

    Moleskin

    The Q woke up with a very specific laid out plan! (very reliant on the weinke) Started that way and as Earthworm stated later he had the Q energy. Extra spring in the step! Started with something fun and started to warm up!

    PAX did AWESOME during Pull Ups & Shoulder Press (Wilson’s Wife) – gonna be summer before we know it. Gotta work the summer muscles!

    Triple Play is when Q started to break down…..damn odd number of PAX! So instead of three of each three exercise in groups of 3, it was groups of 4. NO LONGER triple play. Then add Chum & Conspiracy and BOOM, Q just about lost it!

    After the ab section of Q’s perfectly thought out workout, Fireman’s carry was up. Yeah, apparently piggy back ride is NOT a Fireman’s Carry according to Chum. I will defer to how it was rolled out to me! Could be as big as “what is a REAL burpee! Never know! The second half of the 100 yards was the wheelbarrow! Simple, right? EVERYONE knows the wheelbarrow! NOT! Conspiracy and Q finish ready to sprint back and what do we see……bear crawl, piggy back rides, walking, running.

    Has the world just ended? Q was frustrated…………..and SMOKED. So we did it again………….SAME thing. Oh well…..I had Conspiracy next to me. He would buy into my punishment right? You bet! BURPEES and SPRINTING! Thanks to GOOSE for keeping Wilson in check and calling out my sprint was really NOT a sprint!

    Q had discussion with FNG Trophy after about all the chatter during the end of the workout and he said “not me!”

    Looks like Wilson’s next Q will be a cardio beat down! Back to the drawing board! Are Countdowns a thing of the past………..no rest!

    Great job by the ENTIRE PAX and looking forward to Tuesday at #notoll! And again, welcome Iron & Trophy. Look forward to seeing you both!

  • Fox Escapes?

    7 men arrived for the RAMM in the Gloom,  4 Chasers and 3 Foxes.

    The Thang

    YHC explained the routes,  Lug Nut, Swirly and YHC would be the Foxes, they would run to Grove and turn Left, and run to Three Chopt, Everyone else would turn right and run to Hamilton and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.  The Fox Chase was on!

    COT

    Moleskin

    #Tclaps to Swirly second day and tackling the run!

    YHC did ask the group if there were any other 10:00 plus pacers in the group,  Lug Nut and Swirly volunteered to keep the pace with me.  As soon as we turned left on Grove,  Lug Nut exclaimed that for the next 40+ minutes, that he would have to hate the Chasers for added motivation.  That plan worked well,  he was the only Fox not to be caught;  although when the PAX arrived at the finish,  Lug nut was no where to be seen around the #ShovelFlag.  TYA went on a search and rescue mission and found him.( TYA is much better at looking for people vs. Blocks)  Looking for that motivation, whether conceptualizing fear of death being a fox, or Hatred of the Chasers,  you have to pick your own thought process that drives you.  Nice Work, Lug Nut!

    There were several other groups running on Grove,  Swirly and YHC noticed the Head lamps at a distance from one larger group appeared to be coal miners running to work.

    When The Scream and TYA caught YHC, YHC could not tell who had been keeping the strong pace,  When asked, both of them thought the other was the stronger runner,  I think that’s how they maintained the 8:50 – pace.  Great Job!

    Loose Goose and Brain Tumor both Kotter’s for the run.  “Welcome Back!”  Loose Goose didn’t seem to know what his pace would be,  TYA quickly spoke up and said,  your coming with the Chasers.  YHC agreed with that Decision.  If LG had come with the Foxes,  he would have been the only one carrying a Block.

    Swirly was wondering after the COT if he could get a new pair of legs for the Rest of the Day. They’ll be at Byrd Park in the Morning.

    Next

    1/17 #Dogpile(ByrdPark/Dogwood Dell) 0600

    1/17 #Gridiron (Pouncey Tract)  0700

    1/20 #noToll (Huguenot Park) 0530

    1/21 Brew Thru  Starts at Strange Ways Brewery 1800

    1/22 #45MinutesofMary (Mary Munford) 0530

  • Blocks & Ice

    With a surprise of fresh “snow” (the Richmond version of 1/4″ or so, not the real stuff) on the ground, 15 faithful and 2 brave FNGs beat the fartsack to post and hoist the blocks. Fortunately for those who didn’t yet have a block, Bleeder/TYA’s stash of extras was intact at the fence line of the basketball court.

    THE THANG

    Grab your block and mosey over to the middle of the field. Drop blocks in a pile and circle up for a warm-up COP: Side-Straddle Hop x 30, Flutter Kicks x 20, Russian Soldiers x 16, Slow Crunches x 17, Carolina Dry Dock x 16 (all in Cadence)

    Hoist your block and line up parallel to the 11s trees. Lunges to baseline along the basketball courts while holding block above the waist (OYO)

    Grab a partner for “There and Block Again” — one partner runs down to touch a tree while second partner does allotted exercise. Rotate once partner 1 returns, plank up on block when done. Allotted exercises: Curls, Tricep Press, Curls + Tri Press (no halt in between), Lawnmower Pulls R, Lawnmower Pulls L. (all OYO)

    Stay in line and do Block Merkins w/ Right Hand on Block x 10, then with Left Hand on Block x 10 (in Cadence)

    Mosey to Tennis Court & school wall for Block Triple check – Partner 1 sprints to fence, Partner 2 does People’s Chair while holding block above head, Partner 3 does mericans on the blocks. Plank up when done. Rinse & repeat.

    Mosey with your block to shovel flag for COT.

     

    MOLESKIN

    Great to have a PAX large enough on a cold, icy morning that YHC had to sometimes repeat instructions to parts of the group. Welcome to FNG Swirly and FNG Stretch, both did an excellent job hanging with the PAX.

    Groans were definitely heard upon explanation of Triple Check, particularly at the mention of People’s Chair with block overhead. Incidentally, in a moment of weakness YHC course corrected and decided to not have the sprint to the fence involve hauling the block.

    “Touch a tree” somehow ended up being “almost everyone converge on a single tree”. That same tree had a nice sheet of ice leading up to it. LG (and others?) nearly slid head first into it more than once. Wilson adjusted his route to stop short of the tree at least once, but Toga called him out on it and it didn’t happen again.

  • It’s better when wet?

    The Thang

    Mosey to center of parking lot

    COP

    20 x SSH

    20 x LBC

    15 x Hillbillies

    15 x Freddie Mercury’s

    mosey to back soccer field

    Four Corners

    Run to corner do 10 burpees

    run to next corner do 20 lbcs

    run to next corner do 10 merkins

    run to next corner do 20 ww2 situps

    rinse and repeat +5 on each corner

    slow deep knee bends when finished

     

    leaders run lap and try and catch rest of PAX

     

    Run to corner do 20 burpees

    run to next corner do 30 lbcs

    run to next corner do 20 merkins

    run to next corner do 30 ww2 situps

    rinse and repeat +5 on each corner

     

    Mosey to bleachers

    Triple Check

    dips

    alternating arm planks

    sprint across the field and back

    rinse & repeat

    mosey to basketball court

    regular suicide

    COT

     

    Moleskin

    Nice job to the FabFive: Wilson, Toga, Doner Kabob, Chum Bucket, & Loose Goose for making the extra lap around the field

    On the 2nd Four Corner. Johnsonville led the way for the “less than’s” and barely beat Wilson to the finish.

    YHC notes that sometimes following the crowd is acceptable, turn 2 of the Four Corner’s offered an opportunity for wet or semi-dry LBC’s. Note to self, if the rest of the group finds higher ground, do the same.

    Sincere apologies to Wedding Singer, the late night hot dogs & brunswick stew created an explosion at the completion of each WW2 sit up that was well, explosive.

    Wilson’s Wife continues to be a topic of 1, not sure what else to say about that.

     

    Next Workouts:  Thursday #45MinutesofMary – Mary Munford 0530

    Friday Run  #RAMM- Mary Munford 0530

    Saturday #DogPile- Bryd Park/Dogwood Dell 0600

    Saturday #Gridiron- Pouncey Tract Park  0700

     

    By Lug Nut