Category: Richmond, VA

  • The Loops


    13 Faithful Posted at two AO’s with the weather 70 and Sunny.

    THE THANG

    At River Run

    3.7- 4.9 mile loops around Tarrington and Betty Weaver Elementary. Up Hill both ways.
    COT by Bleeder

    At Punisher

    Mosey to COP
    16X Don Quixote
    32X LBC
    8X Merkin

    Mosey to Bus Loop
    Curb Crawls Latter up and down to 8 Merkins

    Mosey to Corner of AO

    Four Corners around the AO for 30 Minutes
    1st Corner 32x Box Cutter
    2nd Corner 16x Merkin
    3rd Corner 32x LBC
    4th Corner 16 Lt. Dan’s

    Restrictor Plate if you lap someone, 10 burpees

    Mosey Shovel Flag
    16x American Hammer
    16x Rosalitas
    16x Alabama Prom Dates

    COT by FUDD

    Moleskin

    The similarities between River Run and Punisher, both are on Mondays, and center around a local Elementary School. The similarities pretty much stop there.

    As Bleeder was entering the AO at River Run, he was almost positive that he saw Swirly leaving the parking lot to head to Punisher. Both AO’s were secure, no Seal Team presence to be seen. Thanks Swirly!

    The discussion of Shark Week at River Run was a good start to upcoming interesting week. TYA’s muttle chatter—apparently lack thereof– at the Punisher was noticeable until after the COT when Fudd thanked those that helped on Saturday for the Amish(non-Amish) Shed raising Party, Special thanks to Toga for getting there early to help lift Fudd’s wood before everyone else. Apparently, early morning wood has the most ants.

    Bleeder’s run was interrupted by shoe tying competition which included a mid-run weight loss challenge; Bleeder finished first at both. It should be noted that the signs in Tarrington need have the words added “Leaves of three, let it be.”

    TYA reported that Punisher was in need of Grass Cutting services, Lab Rat, Hardywood, Honey Do; here’s your chance to show off the F3 mowing prowess.

    Despite the Clear instructions from the Q at Punisher, Fudd questioned the Q on the restrictor plate and it’s functionality. To quote SAAB, “It’s a Fricin’ Triangle People!”

    TYA and Bleeder out!

  • Slow Counts, Ladders, and the World’s Worst Coffee

    Seven of the faithful posted to GridIron on a late-spring morning in tropical Richmond. We had a hundred and ninety twelve percent humidity. Doner Kebab and C-Dubs planted a shovel flag. Johnsonville took the Q. The gloom went something like this …

    COP near SF:
    10x slow count merkins
    30x ssh (10x very slow; 10x med tempo; 10x fast)
    20x squats (10x very slow; 10x brisk tempo)
    20x hillbillies (10x very slow; 10x brisk tempo)

    Mosey to front corner of parking lot near baseball diamond.
    1 -> 6 -> 1 ladder consisting of —
    Do 1 burpee in parking lot; run up hill around pole near dugout; run back down to parking lot;
    do 2 burpees in parking lot; run up hill around pole near dugout; run back down to parking lot … etc.

    COP in parking lot:
    20x don quiotes (10x very slow; 10x brisk tempo)
    30x LBCs (10x very slow; 10x med tempo; 10x fast)

    Mosey across gridiron to bus lane.
    1 -> 6 -> 1 curb crawl

    Mosey to bleachers on gridiron.
    20x dips (10x very slow; 10x brisk tempo)
    20x freddie merc (10x very slow; 10x brisk tempo)
    10x Carolina drydocks (very slow tempo)

    Mosey to 40 yard line of gridiron.
    1 -> 6 -> 1 ladder consisting of —
    Do 1 dolly; feet-first crab walk to the 30 yeard line;
    do 2 dollies; crab walk back to 40 yard line; do 3 dollies … etc.

    Mosey to front of school.
    Classic triple play.

    Mosey to freshly paved and striped parking lot. Each member of the pax lines up at the end of a parking space.
    1 -> 6 -> 1 ladder consisting of —
    Do 1 pole smoker; plank walk the length of the parking space;
    do 2 pole smokers; plank walk back to the end of the parking space; do 3 pole smokers … etc.

    COT. Atilla with the morning’s prayer.

    Moleskin: The extremely slow-count exercises were interesting and much more difficult than I thought they would be. The PAX needed a 20 count a the end of the warmup. Carolina Drydocks turn into something that is downright sinister at a very slow tempo.

    The burpee ladder was also a challenging way to kick things into a deep gloom. Not surprisingly, C-Dubs and Jolly Rancher finished far ahead of the adults. DK led the adults.

    At the end of the crab walk ladder, the PAX were strewn around the gridiron like the dead and dying after the Battle of Gettysburg. YHC called an audible and replaced what was, at least on paper, to be a wall thrust / bunny hop ladder with a classic triple check. That was the right call, and the PAX was able to recover composure.

    The fellowship at coffeeteria was outstanding, but the Chick-Fil-A coffee was horrific. No one was able to finish a single cup of the noxious sludge. Next week, we will try Einstein Bros. Bagels in Short Pump.

    Great job GridIron Pax!

    JVille

    PS –
    Bleeder has Q next week at #GridIron – 0700.
    Come 15 minutes early (0645) for a 3rd F “Pregame” if you are interested. The topic will be “Putting out into deep water.”

  • Behold…fresh cut grass

    19 faithful and 2 FNGs posted to Dogpile on a cloudy Saturday. Temp was 75 degrees, humidity much higher with the fresh cut fields of Dogwood Dell calling to the PAX to come play. Here is how it went down:

    Mosey to COP with disclaimer- 35 SSH, 20 Merkins, 25 Boxcutters, 20 Mtn Climbers, 10 Helicopters.

    Mosey to Amphitheater for modified Lucky Horseshoe
    Escalating exercises per step up to 5 then drop exercises down to 9th step:
    20 Merkins, 20 Mtn Climbers (4 count), 20 Carolina Dry Docks, 20 WWII Situps, 10 Burpees.

    Mosey to Pull Up Bars, pair up.  5 Pull-ups, 5 Chin-ups, 15 Dips, run to Maple tree & back.  Repeato x3.

    Go halfway up hill to Carillon then:  Tunnel of Love.  

    Mosey to Carillon:  Run up, 5 Burpees at top, go down then 20 Flutterkicks at bottom.  Repeato x4.

    Mosey back to Flag for COT.

    NMS: YHC is known for themes and today’s beatdown was no different but a rather sentimental one of historical significance: 6/4/15 was YHC’s first F3 post so everything was an homage to Loose Goose’s beatdown last year.  That day was the first appearance of the now dreaded Lucky Horseshoe and YHC barely survived that one.  Since Sippy broke out the Lucky Horseshoe at the Amphitheater a few weeks ago YHC had some minor tweaks as the storm squats suck.  4 Ct Mtn Climbers are not much better apparently, and 10 Burpees because who doesn’t love more Burpees.  Speaking of Sippy he burned through the LH in no time per his usual while for many of the PAX this was their first exposure to the classic beatdown.

    The Tunnel of love was also a repeat from YHC’s 1st beatdown.  Two observations: of any PAX exercise the TOL creates the most mumblecatter, immediately.  Also there seem to be way more than 21 PAX in the tunnel.  At the end there was quite a bend in the tunnel and although starting uphill finish going downhill.  At least Lab Rat got another time through the TOL as he has been asking for a reappearance for some time.

    Great work by the DaVille crew who rolled in 5 deep in their clown car (truck) and nice work Lost & Found.  Also welcome to Seymour and Gucci, solid work on your first posting.  21 at Dogpile is a great sight!

    Announcements–  Lost & Found does a bible study every other Friday, talk to him if interested.  Also Phonics is leading a cornhole tournament in Mechanicsville, post to DaVille to find out more…

    Again many thanks to the PAX for allowing YHC to lead today and share my story in the COT.  This group has been a powerful inspiration to all of us but YHC is especially grateful to have found F3 RVA.  This last year has been an amazing experience for YHC and cannot wait to see the positive influence it continues to have in our lives.

     

     

     

     

  • Gorilla (s) in the Mist

    2 Bikers and 18 runners posted on a humid June morning for a beatdown.

    The Thang:

    Right on Grove, 4 milers turn at Lafayette, 5 milers turn at Roseneath, 6 milers turn at the Boulevard, and 7 milers turn at Robinson. All proceed to Three Chopt, turn around and head back to the shovel flag.

    Ramm Gears folks road to Williamsburg and back for a quick morning jaunt of just under 100 miles. Great job guys

    NMM:

    TYA spent months researching routes in and around the AO. Having done my due diligence, I quickly settled back onto the Grove Avenue loop that we started on and did for the first six months or so of the run. Many groans were heard when I announced the route. In my defense, I did add another option, the seven mile loop, to mix things up a bit. No one took me up on the new route.

    Very hot out there this morning. 75 and humid to start things out. Sippy was the first to start shedding clothes. He began and finished the run shirtless. YHC jettisoned his shirt after the first part of the run when we went back by the shovel flag. Toga also opted for the shirtless option and was quite a vision with no shirt and no hair on his head. Toga was out front today. When he looped back around BT yelled over to him something like “Lookout, a bald Gorilla is on the loose”. Luckily no children where up that early in the morning to witness the scene.

    Announcements:

    TShirts are on sale for Spider Run. Sign up now so we can meet our minimum order quantity.

    Fudd is having a barn raising party tomorrow. Starts at 8am. Come on out. He will have warm beers and nearly empty bags of chips with only crumbs left for refreshment.

    Lab Rat mentioned two charity events that Phonics is sponsoring. One was a corn hole tournament on June 11th. The other was a 5K run. See Lab Rat or Phonics for details. (just as an aside, corn hole means something entirely different in the Northeast. I can assure you we do not have that kind of tournament in Massachusetts)

  • Copernicus gets called out

    18 of the faithful and 1 FNG rolled up to the familiar grounds of Mary Munford for some partner up excersizes.  This is what unfolded:

    Disclaimer for the sake of FNG and YHC

    COP, all IC

    • SSH
    • split jacks
    • russian soldiers
    • arm circles, little and big both ways
    • merkins
    • LBC’s

    Partner Tabatas

    • Tabata 1: partner leg tosses
    • Tabata 2: Plank/jump overs

    Plank Walk Do-Si-Do

    • Bow to partner
    • Keep same partner, face partner in plank.  IC, plank walk to the four compass points, completing 5 four-count merkins at each point.
    • Bow to partner

    Human Steeplechase

    • Break off in two teams single file lines at one end of fields.  First man on each team planks up 6 feet out, next man completes manuever, then planks another 6 feet out.  Continue leapfrogging as a team to other end of fields.  TD Al Gore when complete.
      • Maneuver 1:  Jump over planking men
      • Maneuver 2:  Crawl under planking men
      • Maneuver 3:  Alternate over/under

    Indian Run

    • The Blue Angels:  Burpee Indian run back to SF
    • Group B:  standard Indian run back to SF

    1 MOM

    • American Hammers, IC courtesy of Marv

    BOM/COT

    • Jack London’s Credo, read by YHC

    NMS

    First off, lets get some business out of the way:  Flashdance was LIFO….albeit he has been MORE LIFO in the past.  Sippy could also be considered LIFO, but since he rides a bike or runs to the AO, he definitely gets more leeway.  Flashdance also brought YHC a sixer of beer too, so that makes it even on this side of the table.  Corporate did not receive any of said beer though, which might be more difficult keeping that out of Flashdance’s permanent file.

    Lots of mumblechatter during COP, which caused a slight hiccup in the counting.  That opened up the flood gates for the Pax to pile on YHC, even offering up youtube suggestions and possible relief counters to be brought in.  YHC blames it all on forgetting his beloved signature Buff this morning.  This led to a whole other issue later involving a return of the Lost and Found incident involving glasses that refused to stay put.

    Thanks to those of you that actually “bowed to your partner” during the Do-Si-Do.  Moments like that makes Q’ing a blast.

    So that brings us to Copernicus.  Poor Copernicus was heartbroken this morning when he found out this was a Lab Rat Q, and he wouldn’t have his “right hand man” to incessantly talk to him through the entire workout.  Apparently, some people find that kind of thing amusing.  Then, his good buddy Lab Rat called on him for a 10-count to see if he had been learning his way thru the F3 Lexicon.  Crickets….  Upon some guidance, Copernicus successfully counted backwards from 10, and the pax gave him an enthusiastic FEBA! to celebrate.  YHC hopes that Copernicus will continue to want to workout within earshot of YHC in the future, after being called out like that.  Much love, brother!

    Also, apologies to Marv for stomping on his cadence goal to YHC’s arbitrarily picked number of the morning (28).  That was going to be beautiful, and YHC ruined it.  Once again, lack of #Buff is the culprit.

    Welcome to FNG Meat!  He was a boss this morning during partner tabattas.  Another former baseball player (pitcher), although YHC forgets where he hails from.  Hopefully Rosie can post up a detail or two in the comments.

    Other than that, the group pushed hard this morning, and lots of calories were burned.  Well done, men!

    Lab Rat

     

    “I would rather be ashes than dust!
    I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dry-rot.
    I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet.
    The function of man is to live, not to exist.
    I shall not waste my days trying to prolong them.
    I shall use my time.”

    ― Jack London

  • The Parade

    The theme of today’s Ludi Romani was motion under weight around the Chariot Course; and the conditions were dry and warm for the 8 Faithful and 1 FNG who posted at at the Circus Maximus.

    Welcome and continuing disclaimer

    Thang:

    Farmer’s Walk one time around the CM – medley style (Waiter’s Carry Right Hand, Goblet Carry, Waiter’s Carry Left Hand, Goblet, Suitcase Carry Right Hand, Goblet, and Suitcase Carry Left Hand)

    8-Count Body-Builders (Pan Pax Cadence)

    Round 1 (Waiter’s Carry Right Hand) –

    – 20 KB Swings
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

    Round 2 (Waiter’s Carry Left Hand) –

    – 20 KB Swings
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

    Round 3 (Goblet Carry) –

    – 20 KB Swings (overhead)
    – 20 KB Squats
    – 20 KB Pullover (lying on back)
    – 10 KB Lunges left and 10 KB Lunges right

    Round 4 (Suitcase Carry Right Hand) –

    – 20 KB Swings
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

    Round 5 (Suitcase Carry Left Hand)

    – 20 KB Swings
    – 20 KB Halos (10 clockwise; 10 counter-clockwise)
    – 20 Alternating KB Single Arm Swings (catch and release at top)
    – 20 KB Waist Rotations (10 clockwise; 10 counter-clockwise)

    Round 6 (Goblet Carry) –

    – 20 KB Swings (overhead)
    – 20 KB Squats
    – 20 KB Pullover (lying on back)
    – 10 KB Lunges left and 10 KB Lunges right

    KB Presses (Pan Pax)

    COT:

    Counterama and Namearama

    Announcements – Bleeder and TYA have a “Q run” coming up — they (TYA especially) respectfully request ridicule in its most clever and biting form. Bleeder even has a GridIron Q in his sights – don’t miss it – June 11 at 0700 (N.B. pre-game at 0645 — The Deep Water, based on Luke 5:1-11).

    Clark reports that there is a local young man on the cusp of Olympic qualification in gymnastics – RVA proud!

    Takeout prayer by Attila – strong.

    Moleskin:

    Welcome to Clark who qualifies for Respect by default (age) and DC Comics given birth name, and more importantly by his strong performance. Also glad to welcome veterans Chum Bucket and Bleeder to the CM for their first time postings at CM, both of whom showed great affinity for the KBs. The other 6 PAX were CM regulars.

    Today’s recipe was designed for grip strength emphasis – total of 7 times around the Chariot Course under weight. Best estimate of YHC was that we were under weight for approximately 40 of the 45 minutes (the 5 minutes of weightlessness consisted of the 8-count Body Builders, 3 recovery down counts, and, for some nameless PAX, inadvertent use of the ground in the transition from the KB Pullovers to the Goblet Carry – yes, there appeared to be some resistance to the weighted Turkish Getup as a voluntary transitional move).

    Toga continues to tote the heavy KB and does so effortlessly (time to add weight?); DK added weight to his KB repertoire (started too light?); Bleeder seems to like the AO – at least the 0500 access to facilities en route (N.B. keys to J’Ville’s law office executive suite washroom are available upon request); not surprisingly, Chum Bucket appeared to be the first to discover the opportunity for more work by adding the Turkish Getup to the mix; White Deer scoffed at the planned KB Pullovers count and was pleased by the audible increasing same; no discernible yawns by Attila (could this mean he was suitably worked today?); J’Ville impressed with some plyometric supplements and his experiment with a higher weight (to which DK sagely offered the cautionary words “Don’t tell Lindsey” (as in “remember the Spy Rock incident”)); and Clark seems primed for a major weight upgrade at his sophomore posting.

    “When He had finished speaking, He said to Simon, “Put out into deep water, and let down the nets for a catch.” Luke 5:4

  • Bernie, Backwards?

    Four strong mosey into the gloom
    The Thang
    Mosey to tennis court

    COP – Global Warming
    20x SSH
    20x Arm Circles both ways
    20x Imperial Walkers
    20x LBC
    Mosey to the other end of the tennis courts

    Tracers – Partner Style
    mirror all lines touched, rotate 4x
    Mosey to the football field sideline

    Elevens
    Across football field
    1 LBC / 10 Merkins
    2 LBC / 9 Merkins
    Etc…
    Reverse and repeat

    Triple Nickle – Bernie Sanders
    Run up hill backwards/mosey downhill forward
    Slide step up/downhill
    Run up hill/backwards down hill
    5 Moses Malones at the top/5 Bobby Hurleys at the bottom

    Mosey to the shovel flag
    Howling Monkeys
    3 rounds
    COT

    Moleskin
    YHC aka War Daddy attempted to bring the heat this a.m. only to find the members of the PAX were willing and ready. A couple of new exercises thrown into the workout was not enough to slow down this group.

    The Tracer’s seemed like a good idea until YHC’s watch fell off which promptly led to Gumbo delivering the knockout blow. You may wonder how a watch falling off affects foot work. I’m not sure either, I just remember getting back up off my 6.

    Items learned today; Rosie, Bobber & Gumbo can easily count to 10. Bobber can even count to 20. YHC is thankful!

    YHC has commissioned a search party to find the missing south side PAX members. If anyone can help locate former SOT standouts: Wilson, Oyster, Aisle 5, Antivirus, & Iron let them know we meet Wednesdays 0530.

    Extra Credit available 0500 for a pre-workout run next Wednesday.

    Great work guys!

  • Burpee Shuffle x 3

    13 faithful came out in the gloom for a WDOG beatdown and here is how it went down..

    Warmup : SSH, Windmill, Helicopter, EW, LBC’s..

    Stairs : Bear crawl up – lunge across the top run down touching each step, 10 WW11 sit ups @ the bottom – repeat 3 times..

    Pull up station : 5 overhand, 5 underhand, 10 sec hold, 5 hanging crunch – repeat 3 times.

    Amp Theatre : Dips ladder down 18-1 – Incline merkin ladder back up 1-18

    Curb Crawl : up the ladder only 1-5 bear crawl up crawl bear back.

    Burpee Shuffle : Pax runs in place 1 @ a time each member of the pax calls out burpee – each time burpee is called out the whole pax does 3 burpees – 13 times…

    Mary : APD’s, Cross leg lifts 10 each leg, Flutter Kicks, 6inches

    The Skinny : YHC was glad to see such a solid turnout @ WDOG this morning. The discussion before mossying was whether to wear long or short sleeve shirts @ dogpile (That grass in some places is brutal).. We got are hearts pumping @ the stairs rotation where Toga and Hardywood rolled fast out of the gate.. Then on to one of YHC’s favorites the pull up station.. The pax has made great progress with pull ups – all of us are pushing hard and that was evident this morning – way to go guys.. The pax seemed to cruise down the dips ladder and then realized we were going back up – yikes… The incline merkin ladder was no joke – that thing reaches up and smacks you around 7-8 and you gotta dig deep to make it to the top ( lot’s of grunts coming back up the ladder) well done guys. A quick curb crawl just to make sure we did enough shoulder, arm, chest  work 🙂 and the best for last a burpee shuffle with a twist… YHC jumped the burppee count to 3 and at first  was not sure we would make it through but the pax battled their way through and we completed the shuffle finishing strong with a nice warm down with some Mary – (recover from the damn burpee shuffle)..

    A pleasure to lead this morning fella’s – way to push it! I was hoping we would run into that group who was pretending to workout out there this morning but I guess that was not meant to be.. YHC loves to fly by other groups with his fellow pax members covered in sweat, dirt, grass and F3 gear baby – Been here and hour already whats up !!! Actually YHC has been there an hour and a half cause YHC needs to secure the perimeter before we begin 🙂  See y’all in the gloom…

    Announcements : Spider run and DaVille shirts – get them while they are hot ! Bleeder will be coming around to make sure you them 🙂

    Fudd has an Amish shed building event @ his house Sat morning after Dogpile. Amish food and beer will be served 🙂 See pre blast … Let’s go help a brother – continue to sweat and participate in fellowship…

    Hardywood is taking the lead on a new AO which will begin in a couple weeks @ Forest Hill Park on Monday mornings @ 5:30 – 6:15. Please stay tuned for details and that AO’s official name.. This will be another awesome AO guys so please come check it out – thanks for stepping up Hardywood!

    Friday evening grass cutting @ Dogpile in the Amp Theatre – 5:30 if you can make it come on out and let’s get that grass cut before dogpile Sat morn…

    Swirly

  • An Amish Shed Raising

    Brothers!  Let this Backblast serve as your official invite to an Amish shed-raising event this coming Saturday at Fudd’s house…..7102 Pinetree Rd, Henrico, VA 23229.

    To be clear, I am not Amish and I know none of you are either (with the exception of TYA as he is older and comes from Massachusetts, which was settled by Quakers right?  Aren’t they Amish?)  Anyway, I selected this as the theme because I remembered watching the film “The Witness”, starring Harrison Ford, as a kid and they build a huge barn in one day without any power tools (see attached YouTube video).   I am planning on using power tools, but all these Amish people in the film come over to help their neighbor out of the kindness of their hearts, and I’m hoping I can tap into some of that with my F3 brothers.  My shed is 12’x16′ so not nearly as big as the two story barn they build in the movie, but that’s probably a good thing because we are going to have to carry all of the materials for the shed across my creek and up the hill behind my house before we can start building.

    Fudd will provide drinks, plenty of cold beer, and lunch.  I’ll probably get started around 8am.   If you wear traditional Amish dress (aka blue dress shirt, black pants with suspenders, and a straw hat) you will get a special surprise at the completion of the project.  Feel free to bring any tools that you like, especially cordless drills, hammers, tape measure, etc.

  • Wednesday Hill Run – Pre Blast

    Meet at 3 Sports parking lot Wednesday at 6:15 PM.  3 Sports is located at the northern end of the Huguenot Bridge.

    6241 River Rd
    Henrico, VA 23229