Category: Richmond, VA

  • 1st Annual BrewThru Recap

    Eight reindeer ran into the gloom for a special holiday tradition that will be repeated.  We had perfect weather and a solid dose of good cheer to see us through.

    THANG:

    Welcome and disclaimer.  Consume.  Run from Stangeways Brewing to Ardent Craft Ales.  We planked a couple of times to stay in a group and had a celebratory set of decline merkins on the steps of Ardent.  Consume.

    Run from Ardent to Isley Brewing Company.  Peoples chair, rosalitas, and staggered merkins before entering.  Consume.

    Run from Isley to Hardywood Park Craft Brewing.  Consumed and talked about doing it again with different venues.

    Moleskin:

    The PAX agreed that this was a worthy endeavor, and it’s a shame so many were in the sick ward and couldn’t attend.  YHC barely made it following his own illness #CarrierMonkey.  Dabney Rd proved to be the most “interesting” section as there was no sidewalk, lights, and very little cautious driving.  We were well equipped with lights and leftover Halloween glow sticks provided by Pelosi 5-0.

    Lockjaw, who helped plan this little excursion, remained oddly certain of our directions through the industrial park despite two errors, #SelfConfidence #IDontNeedDirections.

    There were a couple of stares as we executed merkins in front of Isley.  YHC chalks it up to jealousy of the fun being shared.  We just need a bigger reindeer team the next time we do this.  Doner Kebab earned a LIFO for leaving us at Isley, but it should be noted that he was going straight to an event with his wife.  Lesser folks would not have attempted this.

    This will without go down as my favorite Christmas/Holiday Party.

    We also had some great pics along the way, but the ghost of Mr Jobs killed my phone this morning.  Recovery is looking unlikely.

  • Past Quarterback Countdowns

    As the sun sets on the 2014 NFL Regular Season, 10 Loyal PAX posted for a gloriously dry gloomy morning on the RIC Southside

    The Thang:

    (Disclaimer: Don’t hurt yourselves before Christmas)
    COP
    – 25 SSH
    – 15 Slow Bending Squats
    – 25 LBC
    – 25 Imperial Walkers

    Mosey to NE Soccer Field
    Burp & Merk (1 to 8 and back to 1)
    [Chum Bucket countdown 10 starting Redskins QBs in the last 20 years. Highlight: Tony Banks]

    Mosey to Basketball Court
    King of Hearts (near foul line, mid court, far foul line, full court)
    – Regular
    – Backwards
    [TYA countdown starting Patriots QBs in the last 15 years. Highlight: none]
    – Karaoke
    – Forward/Backward Bear Crawl (full court only)
    – Backward/Forward Crab Walk (full court only)
    [Wilson countdown starting Bills QBs in the last 20 years. Highlight: Rob Johnson]
    – Forward Lunges (full court only)

    Mosey to Square Parking Lot
    4 Corners in cadence with Burpee group:
    8 Burpees, Plank, Squat Jumps, Mountain Climbers
    Rinse & Repeat

    Mosey back to start for COT

    Moleskin:
    As ever, it’s so hard to gauge how long certain exercises will take when planning. The suicides took some time…and smoked all of us. DK was sad not to have time to attempt the Guantanamo with Weezie Jeffersons.

    TYA & Wilson flew through the crab walk at an alarming pace.

    Holiday Brew Thru TOMORROW – check your email

    Lug Nut is itching to Q. Bring it.

    Upcoming Q’s:
    Thursday, Dec 18 (#45MOM): Loose Goose
    Friday, Dec 19 (#ROMM): Bleeder
    Saturday, Dec 20 (#Gridiron): Earthworm & Slater
    Tuesday, Dec 23 (#NoToll): TYA & Lug Nut
    Wednesday – Christmas Eve: Bleeder (he’s got something special in mind)
    No #Gridiron Christmas Morning

  • #GridIron: Turning up the Pain-o-Meter

    Thirteen of the faithful posed on a lovely December morning.  There is nothing like starting the weekend with Gloom.

    THE THANG:

    Toga Q:

    Mosey to track for 800m warmup.

    Mosey to soccer field for COP: 20 split jumps, 10 plange merkins (hands rotated out), 15 sit-ups

    Run to end of files to start Al Carmichael: run length of field with rounds of 11 reps for each exercise: merkins, LBC, Imperial walkers, SSH, burpees, split jumps

    Mosey to hill by cricket field for “The Bear Went Over the Mtn”: partner up with one partner doing exercise (merkins, LBC, side lunges) while his “friend” bear crawls backwards up the hill and forward down the hill.

    Jville Q:

    Mosey asphalt area inside track at front of school.

    COP

    Forties with Carolina Drydocks and AirHumps.

    Run 400m

    Forties with Thrusts / Freddie Mercuries

    Run 400m

    Mosey to start

    COT

    THE MOLESKIN:

    Toga realized half way through the Al Carmichael that the PAX indeed realized that each set would be 11, and their repetitive asking was just for nagging effect. Toga also let the PAX choose their poison on the exercises to make it feel more democratic. Doner Kebab made lots of friends with his choice of burpees.

    The Bear Went Over the Mountain will return. I think the PAX really enjoyed the backwards bear crawls but also appreciated when Toga announced that the bear had gotten smarter and would now go forward up the and backwards #Reality.

    It was great that Conspiracy joined us for the 40s and then cramped up. It must be a Marine thing #LIFO.

    Do not forget the 1st Annual F3Richmond Holiday BrewThru this Wednesday, December 17, 2014 starting at Strangeways Brewing, 2277 Dabney Rd, and meandering on foot to various breweries around the area.  Bring cash, a head light, and reflective gear to stay safe on the run!

  • Catch Us if you Can!

    Three of the faithful appeared for a run on a cool, beautiful Friday morning.  Johnsonville was Q, and here is out it unfolded:

    The Thang:

    Depart AO to east.  Run clockwise around AO and take left on Grove.  Run to Three Chopt and back again.

    COP:

    12 Merkins
    18 slow squats
    20 LBCs
    15 Dollies
    18 Freddie Mercs

    CIT

    The Moleskin:

    I (Jville) was about 5 min. late, not because I was fart-sacking, but because my mind was wandering when I left the house (as it tends to do). I headed out toward work and, after about 15 min, realized I was in the wrong part of town.

    The PAX commenced its run on time, and, when I arrived, I found myself with about 1/2 mi. to catch up.  I settled into a 5k pace until I finally caught the PAX on the last leg of the run.  It was very nice to slow down to a normal run pace and to enjoy company.

     

     

  • Off the reservation

    6 faithful and two FNG’s showed up on the crisp December morning in RVA to sharpen their bodies and minds.  Great day for a workout!!!

     

    The THANG:

    Mosey to corner of Commonwealth and Cary

    21x Don Quixote (Windmills)

    20x Side Straddle Hops

    15x Merkins

    25x Little Baby Crunches

    20s Slow Squates

    Mosey to corner of Cary and Windsor way.  Stop at the Windsor Way bus shelter for one minute of dips.  Mosey down the red brick road to Dover Baptist Church field.

    The Beast (at least most of a Beast, we only did five exercises instead of six. Given  the significance of he number 6 to the beast, I think next time we will do a sixth exercise).  Exercises were Merkins, squat jumps, rowers, burpees, and mountain climbers

    Mosey towards shovel flag.  Stop on the way for a plank and 10 more Merkins.  Mosey back to shovel flag.  Side planks on each side and regular planks for a minutes.  Then straight into six minutes of  mary #6MOM

    20x Flutter kicks

    20x Rosalita

    25x Freddy Mercury

    Superman

    Moleskin

    Today we ventured off the reservations heading into Windsor Farms for a little excursion.  Good to see some new territory and find some new tools along the way to inflict a little pain to the PAX.  A few unexpected hazards along the way as well: first, the folks in and along windsor farms do not do a very good job of maintaining the sidewalks.  For a ritzy neighborhood like this, you would think they could repair the infrastructure #anklebreaker.  Secondly, because of the uneven sidewalks, several of the PAX took to the lawn next to the brick path–also dangerous as the trees branches are very low causing anyone over 5 feet tall a problem #decapitation

    Loose Goose spent some time today trying to figure out how the Brew Thru next week was going to work.  He was wondering if they had some sampler sized beers that he could buy in lieu of a 16 ounce draft.  Johnsonville and several other chimed in and said that although intellectually it doesn’t seem possible to drink and run it can happen!  Just let it unfold Loose Goose.  One of the other PAX mentioned another event he had heard of.  It had 12 stops and at each stop you had to eat a taco.  If you splashed merlot, you were out of the race.  Now that is the definition of CSAUP!

    Thanks to the two FNG’s coming and joining us this morning.  Both Pucker and Ronaldo acquitted themselves very well.  Hope to see you out there in the future!

    YHC had a little bit of a reality check when he got back home.  After the workout in the relatively chilly weather, he reentered the fartsack to read for a few minutes.  I was complaining (to myself) how cold I was and how miserable I was feeling at the time.  I tucked myself into the fartsack, picked up my kindle and continued reading my current selection: Night by Elie Weisel.  For those who have not read this book, It is a first person account of the holocaust by Elie Weisel who was 15 at the time of the events.  So as I was moaning about my dire situation of being cold in my 70 degree house in my comfortable fartsack, i was reading about humans being transported to a concentration camp in a cattle car.  #CONTEXT #firstworldproblems

    Normal workouts continue as scheduled.  Friday 530 run at Mary Munford, 7:00 Saturday at Pouncey Tract Park, and Tuesday at 530 in Hugenot Park.  Next Wednesday is the first annual Brew Thru, starting at 600 at Strangeways brewery.  Festivities will continue onto four other pubs, with the final stop at Hardywood

     

     

  • Wet Wayne’s World

    The Rain Gods have spared the loyal PAX of RVA since our nomadic inception in September, providing us with gloriously gloomy, albeit dry, Commonwealth mornings…until today. Aye, the actively wet gloom was as welcomed to our fold as an FNG, when 12 PAX gathered at #NoToll to meet the morning prepared with new base layers, water proofs, and short pants.

    The Thang:

    Mosey to first parking lot gate:
    25 SSH
    20 Imperial Walkers
    25 LBC
    15 Merkins
    25 Slow Squats

    Mosey across bridge to NE soccer field:
    Bleeder Sprints across the width of the field:
    2 x 60% speed (plank)
    2 x 80% speed (plank)
    1 x 100% speed (plank)
    Rinse & Repeat

    Mosey to SW soccer field after parking lot loop:
    ArkLoader:
    1 x BearCrawl to 50 yd line (plank)
    1 x CrawlBear to 33 yd line (plank)
    1 x CrabWalk to 33 yd line (plank)
    1 x Forward CrabWalk to 33 yd line (plank)

    Mosey back to NE soccer field after parking lot loop:
    TabattaRama (20s on, 10s off) x 8:
    1) Dan Taylors (aka LT Dans)
    2) Dips
    Half-loop around parking lot (plank)
    3) Freddy Mercury’s

    Mosey back to COT after parking lot loop

    Moleskin:
    DK experienced an epic Imperial Walker cadence count fail. Quality.

    Imperial Walker Fail
    Imperial Walker Fail

    The NE soccer field at Huguenot Park does not drain as well as the SW soccer field. All shoes were soaked through after the first leg of the Bleeder Sprints.

    The old school Gym Timer app DK used for the Tabattas is called “Round & Workout Timer” from MedNotes Plus…free on Android in the Google Play Store. Maybe we can customize the bells next time.

    Toga & Loose Goose engaged in a dueling song battle of “Bohemian Rhapsody” during the Freddy Mercury’s, and cleverly stopped singing on cue after each 20s Tabatta was complete.

    The Goose is Loose
    Toga & The Goose are Loose

    DK apologizes if he offended anyone when “taking us out” during the Ball of Man. Season’s Greetings.

    Upcoming we have regular workouts on Thursday 0530 45MoM at Mary Munford and Saturday 0700 Gridiron at Pouncy Tract Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops @ 4 breweries along the way (beer consumption at any point is optional).

    Christmas falls on a Thursday this year, therefore, the 45MoM normally scheduled on that day will be held on Christmas Eve (Wednesday) at the same time & place.

  • The sincerest form of flattery…

    Although F3 is new to Richmond, I think the number of people who regularly post and the FNGs that immediately come back after their first post says a lot about the formula.  For many of us it’s love at first sight, and days when you don’t post feel like there is something lacking.  All that said, starting each COP warm-up with SSH began to make me a bit nutty.  Enter the blatant theft of a CLT workout to break things up a bit (sorry I can’t find the exact post to cite the source).  8 posted for a great, perfectly cool morning at #GridIron.

    THANG:

    30@30:  split jumps/ball dippers, mtn climbers, high knee run, rocking plank, sit-ups- 30 secs ea. and repeat circuit 4x

    Mosey to track for : 2×200 w merkins, 2×100 w lunges, 2x50m partner carries

    Mosey to back baseball field for partner bear crawls up the hill, 20 dips, 10 derkins, repeat circuit 4x

    Mosey to playground for #Ciabatta: curls and Russian twists

    Mosey back to flag for 4MoM: Single leg raises, single leg hip extensions, Rosalita

    Moelskin:  I think the PAX appreciated a change from the usual, and it was fun to lead a workout that didn’t involve counting cadence at each stop.  Brain Tumor trying to buddy up with Conspiracy for the partner carries was a classy move, and I think most of the PAX will try to know where he is in case of similar events in the future, #SomeoneYourSize.  It was a great way to start a weekend of holiday prep.

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

     

  • Run to the Run

    Three Brave souls posted, the weather was sunny and 70

    THE THANG

    Run: Commonwealth Ave to left on Grove Ave to left E Locke Lane, over Cary Street Road to Pocahontas Ave, We all went down on Pocahontas, then left on Hillcrest to the bottom of the hill. then Left on Charmian Road, then up The Big HIll… Cut over to Dover, just to the Church, Turned left toward Windsor way, then back across Cary Street Road to MM.

    COT

    About a 3 mile run.
    Moleskin

    Neuman informed TYA and YHC about his exploits in the fine city of Detroit; unfortunately it sounded like the weather in Michigan was not as nice as Virginia, Neuman failed to bring a coat with him; It was not Sunny and 70 there.

    TYA made the decision to run to the run in the gloom, YHC was kind enough to not make him run home. I would point out the TYA lives near the bottom of the hill we ran, He did that Hill Twice! TClaps to that accomplishment!

    TYA did manage to navigate the run without stepping into any piles of Dog Droppings,  It may have been a UMASS vs Harvard(I think that’s where OBT went to school) Thanksgiving Social Repellant tactic; however, with Neuman’s Harvard Law degree the Windsor Farms dogs were most likely afraid of legal retaliation.

    There were no signs of unintentional acceleration from any parties this morning!  YHC could have used some.

    YHC did plan the route using his  Civil War knowledge from his Virginia Military Institute degree.  The Trenches can only provide for small hill workouts,  we wanted something bigger.  Col J. T. L. Preston would have been proud.

    YHC used this run as a warm-up for the ChumpCar Chumpionship this weekend at VIR,  should your holiday plans find yourself halfway between South Boston and Danville,  come by and see us,  Lug Nut, The Sheikh, Ricky Bobby and YHC will be driving the wheels off a couple of really old & really crappy cars,  that happen to be great Race Cars.

    Upcoming we have regular workouts on Saturday 0700 Gridiron, and Tuesday 0530 at Huguenot Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

  • RIC Blockhenge

    14 faithful & strong men showed up ready to jump into Richmond’s inaugural moving of the blocks at this morning’s 45 Minutes of Mary workout. All were up for the challenge, and some may have even named their block. The party got started after several efforts by Johnsonville to mimic (mock?) TYA’s special Side Straddle Hop technique. More please.

    THE BLOCKIN’ THANG

    Head to the stack and grab a block, mosey over to the near soccer field with your block

    A blockin’ COP:

    Merkins x12

    Block Curls x12

    Flutter Kicks x20

    Block Military Press x12

    Block Lawnmower Pulls x6 (each side)

    Mason Twist x21

    Mosey around the tennis court to the far side

    Line up on the baseline for 1/3-1/3-1/3 — run to start of second court & do 10 of allotted exercise, run to start of third court & do 10 of the allotted exercise, run to start of fourth court & do 10 of the allotted exercise, run to end of fourth court, touch baseline, sprint back and plank*. Allotted exercises:

    #1: Squat Jumps

    #2: Bicycles/Freddie Mercuries

    #3: Clappin’ Merkins

    *Lengthy planks with multiple versions in between iterations here

    Take a scenic jog north along Westmoreland St, double back and settle in at the school wall by the basketball court

    Triple Check — get in teams of 3 and rotate through each of the exercises 3x

    Exercise 1: 1st time high step run down to fence & back, 2nd time butt-kicks down to fence & back, 3rd time sprint down to fence & back

    Exercise 2: People’s chair (we all need a recovery exercise sometimes, right?)

    Exercise 3: Alternating lunges in place

    Another jog south along Westmoreland St, around the perimeter of the Soccer fields and back to our very own “Blockhenge” formation. Grab a block and a partner, head to baseline.

    “There and Back Again” (no confusion here: this is indeed a shout-out to the upcoming release of the new Hobbit movie) — Partner 1 sprints to midfield and back while Partner 2 does the allotted exercise nonstop. Allotted exercises:

    #1: Tricep Press (watch the sand from the blocks!)

    #2: Block Swings

    #3: Blocked Incline Merkins

    #4: Block Curls

    #5: Block Burpees (pushup on block, up & lift block over head, no jumps here)

    2-3 MOM

    Hello Dolly x20

    LBCs x21s

    COT

    THE BLOCKIN’ MOLESKIN

    Well done, men! This was a new workout with our new friends (the blocks) and everyone held their own quite admirably. The PAX seemed to like the variety, so this or perhaps kettle bells might need to become part of our regular repertoire for the RVA PAX.

    T-claps and thanks to TYA and Bleeder for supplying the concrete and truck to move the blocks, respectively.

    LG noticed that the Block Burpees weren’t quite as difficult as anticipated. Maybe next time the “There and Back Again” run for that exercise needs to be full length of fields.

    Upcoming we have regular workouts on Friday 0530 run at Mary Munford, Saturday 0700 Gridiron, and Tuesday 0530 at Huguenot Park. And…

    CSAUP** EVENT: 1st Annual F3 Richmond Holiday Brew Thru — 1800 on 12/17 at Strangeways Brewery. 3.4 mile run with stops 4 breweries along the way (beer consumption at any point is optional).

    **see the F3 Lexicon for definitions

  • Lugnut Drives Hard at #NoToll

    Fifteen of the faithful and two FNGs posted at #NoToll to work off several rounds of Thanksgiving dinner and (at least in the case of me) desserts.

    THE THANG:

    Lugnut VQ:

    Mosey out to the left soccer field for COP
    SSH x 20
    LBC x 21
    Imperial Walker x 20
    Russian Soldiers x 20
    Plank Press Handshake x 10

    Mosey to the basketball court for King of Hearts
    Regular Suicide
    -10 LBC to plank
    Backward Suicide
    -10 LBC to plank
    Defensive Slide Suicide
    -10 LBC to plank
    Lunge – Down and Back

    Johnsonville Q:

    Mosey out to main parking area for Chiabatta-style Standing Mountain Climbers on parking curbs.

    Mosey out to the park entrance weaving in and out of columns.  Mosey back to gate to Soccer Fields for COP including Merkins, Larry Craigs, Clerkins and Staggered Merkins.

    Mosey to front of right soccer field for Chiabatta-style jump squats.  Oh the horror!

    Mosey to back of right soccer field for several minutes of Mary including Freddie Mercuries, Hello Dollies, Rosalitas, and Protractors.

    Mosey to main parking area for COT.

    THE MOLESKIN:

    Rain had been predicted, but held off long enough keep the PAX dry and comfortable.

    Lugnut did a great job on his VQ.  He sounded like he may have smoked himself during the lead-off round of SSHs, but he recovered and managed to count fairly well for a VQ.  We look forward to having Lugnut join the regular Q rotation.  T-claps!

    Lugnut proudly produced another custom shovel flag from the Woodfin Oil workshops.   I am certain that F3 Richmond has more shovel flags made with furnace parts than all other F3 regions combined.  Eat that Charlotte!  Rumor has it that the Woodfin crew is planning to unveil a shovel flag outfitted with a Taco hot water circulator pump for those frigid January mornings.

    4PC90_AS01

    At one point, Lugnut asked Iron Curtain to count down from 10 in Russian.  Iron Curtain was completely unable to do so.  (Note to Iron Curtain — please see this link).  Hmm… what if Iron Curtain is just pulling our collective leg and actually grew up in Dinwiddie or Rockbridge County?

    Congratulations goes out to Loose Goose for completing the 10,000 Merkin Challenge in November!  Here is a picture of Loose Goose’s youngest.

    baby-push-up

    No doubt about paternity I guess.

    It was good to see many who had been away for the holiday.  We are thankful that Bleeder managed to keep himself generally upright and out of the ER while skiing last week.

    We enjoyed having Mission visit us from SC, and we look forward to his return when his work brings him up this way.  Not only did Mission attack the jump squats cheerfully (despite a chorus of groans around him), but he also brought us Punchcard, a local FNG.

    A warm “welcome” goes out to Punchcard and The Sheikh.  You guys are always welcome, and we hope that you decide to post again soon.

    – Johnsonville