Category: Richmond, VA

  • Red Sky in the Morning

    Five undaunted warriors shook off the lure of the post-Mother’s Day fart sack and assembled for a pre-dawn beatdown at The Batteau.  Here’s how it went down:

    COP
    SSHs x 20
    Imperial Walkers x10
    Some kind of crazy yoga-ab stretch x 5 seconds
    Don Quixote x10
    LBCs x25
    Flutter Kicks x20
    Mercans x10

    Mosey to Lake
    Lake Loop x 3 rounds, perform 4 exercises at intervals around lake
    Mercans x20
    Squats x20
    LBCs x20
    Dips x20

    Individual Triple Check
    Hill Repeats
    5 burpees at top of hill
    20 incline mercans at bottom

    Reclimb the Hill
    Backwards run to each lamp post
    Reverse crunches x20 at each post

    Stone Path Crawl
    Bear crawl on Stone Path
    Mercans at each step 5, 10, 15, 20

    Step Ups x10, 15, 20
    Rosalitas x 20, 30, 40

    Number-rama, Name-a-rama, YHC took us out.

    Moleskin

    Monday morning at Batteau never fails to infuse the week with solid energy.  With sunny and 70 weather and a red-sun rise, Batteau delivered again.

    YHC enjoyed catching up with Wedding Singer on the loop run.  Great to see you out there for a boot camp.

    YHC apologizes to Flipper.  Traditionally, F3 has been a place where most PAX try to leave work behind.  YHC fears that the popping of his back during reverse crunches may have been taken as a non-verbal solicitation of services. YHC will ask his back to crack quietly in the future.

    Good luck to Swirly’s 2.0s in their softball game this week – way to make it to the state tournament.

    One final note: Swirly smoked the 3 laps around the lake – well done.  Nice to see you back at or close to full strength.

  • Pre-Blast: Summer Soiree at Fudd’s House

    Brothers!  Summer is almost here, so YHC thinks its time to celebrate.    Go ahead and mark Saturday, June 10 on your calendars for a party at YHC’s house.  This will be adults only and start time is 5pm.  Definitely bring your M, significant other, flavor of the month, or current “swipe right” companion. Food, Drink, and Music will be provided.

    Location:  7102 Pinetree Rd, Henrico, VA  23229

    Please RSVP to rhfudd@gmail.com

    More details to follow…

  • Mothers day run

    2 terrible husbands posted for a Sunday morning mothers day trail run

    The Thang

    Pump house over the nickle bridge to fire road next to the southside of the river.  Follow the fire road to flood wall and take that to 14th street.  Head back on north side along canal walk and make our way to canal street and follow it and Cary back to THE Boulevard.  THE Boulevard back to pump house parking lot.

    NMM

    Trails were wet this morning so we avoided them as much as possible.  3/4 of the run was on streets, the other part on fire roads/etc.  I have been wanting to get back to the flood wall, but had no idea how to get there.  Despite many attempts by Circle K to explain the simple direction to the flood wall, YHC needed Lab Rat to lead the way.  Despite Lab Rat’s assurances that he knew the way, I was convinced we were lost getting to the flood wall…I was wrong.

    Parking lot was empty when we left. Since it was mothers day, YHC was assuming that most of the husbands out there we home taking care of M.  When we returned after the run, the parking lot was full. Not sure what that means, but we were definitely not alone.

    With only two guys (but two stellar guys) in the PAX, not a ton of stories for the morning.  Thanks to LR for running with YHC.

    TYA Out

  • You vs. You & You vs. the Gloom

    If there was ever a morning to say see you in the gloom, this was it.  A faithful and loyal PAX assembled, and here is how it went down:

    • Warm-up
      • 25 SSH
      • 10 merkins
      • 20 Russian soldiers
      • 20 helicopters
      • 20 DQ
    • Mosey to the cover of the Pavilion…25 dips, 25 one leg step-ups (right leg), 25 dips, 25 one leg step-ups (left leg), 25 dips…PAX does Al Gores waiting for everyone to complete
    • Partner-up for the journey to the Pillars of Pain – 1 man does a double KB farmers carry while his partner does 15 monkey humpers and then karaokes to catch-up, trade-off, and rinse and repeat until we reach the Pillars
    • Deck of Death with burpee marches mixed in
      • Exercises for the deck of death – merkins, crab cakes, WWII sit-ups and deep squats (all in cadence)
      • Stopped the deck 3x to do a burpee march to another station in the Pillars – performed a burpee at each concrete block until progressed 13-15 blocks down, finally reaching the other end of the pillars
    • Mosey back to the KBs at the front of the Pillars
      • 10 lawnmower pulls with each arm
      • 15 standing rows
      • 25 Alabama honeymoons
      • 10 halos each direction
    • Finished up with 25 pole smokers

    COT at the Pillars with YHC taking us out, giving thanks for the PAX and the comradery and fellowship we are blessed with.

    Moleskin – There was one thing that was obvious today…White Deer found the conditions quite “nipply,” and we all knew it.  I guess you could say he was excited to be there today, and Farrah Fawcett would be proud (reference for the over 40 portion of the PAX).  While uncomfortable for some, White Deer was unabashed (no surprises there).  Thankfully for him, no one recommended a manzere for future workouts.  Thankfully for us, no small children were present for which we had to explain this visual.

    I say it often, but Chum Bucket is a beast.  He sets a pace, and keeps it upbeat for the entire PAX.  It is a privilege to have him with us.  He is always encouraging the PAX, which does not go unnoticed.  Cecil, Johnsonville and Earthworm each were dealing with some form of injury.  YHC was grateful for them being there and battling through.  Major t-claps earned.  It is not the same without these men.

    Rumor has it that Flip Phone was “warm and cozy” in his fartsack…so weak.  Nightcrawler’s whereabouts remain a mystery.  We will be waiting for you when the PAX reassembles.

    The PAX went to Einstein’s for additional fellowship afterwards.  With all games being rained out and fewer obligations to attend to, everyone felt the freedom to stick around for a while.  No truth to the rumor that Cecil was hoping to stay there all day and avoid the estrogen onslaught that would be invading his house for a shower later that day.  It was a true blessing to have this time of fellowship with these men.

    Attila

  • Tie Dye Spanx and Steel-Toed Boots

    18 pax came out for a soggy DogPile, where the weather was 70 and sunny, but you wouldn’t have known it with the variety of outfits that made an appearance this morning.  MARV’s weather app may have disagreed with the corporate weather forecast, but that’s what you get for ten bucks a month.  ShovelFlag’s got planted, jokes about the time got made, and away we went:

    COP

    SSH, IW, DQ, arm circles, Hand release merkins, LBC

    THANG

    11’s in the amphitheater:  burpees at the bottom, WWII situps at the top.  Run the perimeter when complete.

    Triple check on the Carillon:  Balls to the flower pot, Freddie Mercury’s, and run around the Carillon.  No snakes.

    Goldberg’s Bar Work:  As per special request of Goldberg himself, partner up, 50 pullups as a team.

    Beast Relay:  3 teams of 6, as a team perform a beast the length of the Carillon field (berm to berm, baby!).  Each team member does one leg.  Exercises were:  WWII situps, merkins, burpees, jump squats, 2-count mountain climbers, and LBC’s.

    NMS

    OK, so right off the bat, Kotters to Flatline!  Love you man, great to have you back.  But you are a regular, and you should know that if you show up in hiking boots OR tie dye tights, it will be noted.  Both at the same time, you get the back blast named after you.  Great to have you back out, baby.  Keep showing up!  Way to own your outfit.  That is twice TODAY that the Q, who regularly runs in flip flops, had to point to somebody else’s footwear and say “DAMN!”  Upchuck and his white socks and sandals got the nod as well.

    Which brings us to the next topic of debate:  What should be “standard issue F3 gear” for regular pax members?  This would be items that you should have to make the posting lifestyle more manageable.  The Q’s thoughts this morning went to black shirts, a boot dryer, and bag balm (WD-40 for your balls, corporate sponsorship still available).  Q will leave the rest up to the pax….discuss.

    Speaking of corporate sponsorship, pullups were brought to the pax by special request of Goldberg. The Q’s arms were still mighty sore from Phonics’ heavy use of Rusty Cage from Wednesday, and was planning on skipping it…..but who is Lab Rat to ignore requests?  This turned out to be quite the pax motivator, as we got to witness Cosmo and Helix show how to truly GUT OUT the last few.  They both left it all out on the bar, showing what a pullup should be.  Straight arms at the bottom, chin above the bar at the top.  RESPECT, gentlemen.

    The balls to the flower pot (not the way Circle K demonstrated) turned out to be quite the arm burner.  Luckily, everybody heeded Swirly’s warnings regarding slick steps and the pax emerged without a scratch from the triple check.  The same cannot be said about the relay, however!  Some interesting form was witnessed in the transition between sprints and exercises.  First, Lab Rat’s slide into the first set turned out to be a horrible idea when he stood up afterwards wearing a thong.  Bleeder used the “sack of potatoes” method, just falling at each stop to bang out his LBC’s.  Angus had arms flailing on the way out, barely saving himself from performing a perfect albeit unintentional scorpion pose.  Just imagine chest on the ground, back bent over, with feet on the ground in front of face.  Or Circle K from when he pulled off said pose at the exact same place.  That field is friggin’ long!  Also, the guys that drew burpees in the relay performed 102 of them in the hour….Hardywood, Helix and Gumbo with his very white Frog Togg jacket….great job, fellas. (YHC really wanted to fit in the jacket, but couldnt find a better spot.)

    With the exception of a couple dads that had to make a track meet, everybody showed up at ET’s afterwards to continue the good vibes and warm up over coffee, beet juice, and cough syrup flavored water.  At least six of us were camped out for the better part of the morning, wondering if this is what retirement is like.  Several references to Merino Wool were made, but Lab Rat missed the first iteration of that so only could laugh along with how many times it was mentioned.  A couple jokes regarding fellatio were made.  That’s more Lab Rat’s wheelhouse….he got those.

    Gentlemen, thanks for throwing common sense out the window and following a motley fool around for an hour this morning.  There are very few things that the Q would rather do on a Saturday morning regardless the weather.

    Apology of the week goes out to all you suckas that stayed in your bed this morning because your momma said you couldnt get wet.  You missed out.

     

    Lab Rat apologizes.

     

     

     

     

     

     

  • The Wander Bra?

    12 overcame their fartsack to better themselves, their PAX and community this morning.  (Chowdah, LP, (FNG) Wilt, Opus, Mud Face, Chewey, Byproduct,(FNG) Jiff, Bucket Mouth, Macro, Wheelie, Yard Sale). It was great to have 2 FNG’s this morning. We were without a SF but the PAX got to work. Looks like I may need to step up and make one.

    This is how it went to down

    Mosey around the church building and back to the front lot so any LIFO’s can catch up.

    COP (All in IC)

    • SSH
    • Hillbilly’s
    • Arm Circles
    • LBC’s
    • Heals to Heaven
    • Merkins

    11’s including WWII Sit Ups (that’s the challenge this month) and Surfer Merkins

    Wander Bra – PAX completed several reps holdings bricks in both hands.

    PAX partnered up – 1 performed dips on the picnic tables while the other ran across the field to the light pole. When they returned, the partners switched. Repeat 2 times.

    Wilt Chamberlains – Only 50 each but with bricks around the 4 corners of the field

    • LBC’s
    • Flutter Kicks
    • Copperhead Squats
    • Lunge to the end

    Tunnel of Love

    Black Snake Run

    Time flew by and it was time to head back to where the flag should be.

    Numberama, Namerama, Chowdah took us out.

    Macro will be heading off to the National Guard for most of the summer. I think he may have had an unfair advantage in the Tunnel of Love.

    Surfer Merkins and the Wonder Bras were new for this PAX. Surfer Merkins are harder than I thought and probably shouldn’t be included in 11’s next time. Wonder Bra’s were easier than I expected. Probably should hold them a little longer next time but it’s hard to be patient when you’re leading.

    Bucket Mouth had great lateral movement during the Snake Run. To be 19 again….

    Announcements:

     

    • Ashcreek 5k May 20th.
    • Byproduct is moving tomorrow. Several PAX members will be helping. Byproduct will send out details in Messenger. Mud Face let Byproduct know if he doesn’t show up next Friday for the workout, the PAX will move his stuff back.

  • LIFO is the new Black SOJ…

    Image result for always late meme

    7 regulars determined (sort of) to end the work week with a beatdown at TwinTeam…6 of the them were LIFO.  As the clock struck 0530, YHC thought this was going to be just me and Rosie down by the schoolyard and we began to mosey toward cover to begin…wait, there are two cars pulling – circle the loop and head back to pick up the LIFOs – Hardywood and the New Market Crew (Marmaduke with Wilson and Honeymoon in tow — damn if that doesn’t sound like the next coming of Marky Mark and the Funky Bunch.  I can totally see Hardywood working the big bag while the other three do their best running man moves in the background — shirts optional; baggy pants mandatory).  Once HATNMC settles in, COP begins with obligatory watch and clock comments and SSHs…

    Its a plane, its a bird, its an Explorer coming in hot…Its McRib, rolling in on Eastern McRib Time – clearly its an official time zone HAAAALSLEY.

    McRib rounds out the PAX for lucky #7 and we actually get to work.  Complete COP, which included DQs, Helicopters and Imperial Walkers.

    Mosey down the road to the covered walkway by the high school (nearly get run over by the school bus in the process…).

    2 minutes of WWII situps – yes YHC is behind on the monthly challenge.  PS, Sweet N Sour (Rosie’s 2.0 is killing it!! Props to SNS).

    Then 25 Donkey Kicks OYO

    Mosey short way to the parking lot for 4-Corners Honeymoon Style

    • Begin in corner 1 with 25 WWII situps and 10 monkey humpers
    • Run to corner 2 and perform 20 2-count mountain climbers, then backwards run back to corner 1 for 25 WWII situps and 10 MHs
    • Run corner 2 and perform 20 2-count mountain climbers, then run to corner 3 and perform 30 jump squats, then backwards run to corner 2 for 20 2-count mountain climbers, then backwards run back to corner 1 for 25 WWII situps and 10 MHs
    • Run corner 2 and perform 20 2-count mountain climbers, then run to corner 3 and perform 30 jump squats, then run to corner 4 and perform 20 2-count mountain climbers, then backwards run back to corners 3, 2 and 1 performing each exercise at the corresponding corner
    • Run all the way around the parking lot – corner 2, 3 and 4 and to 1 performing each exercise at the applicable corner
    • Plank for the six

    Mosey back to covered walkway for 25 donkey kicks OYO and 2-minutes of WWII situps.

    Mosey back to elementary school for a quick round of Burpees and Laps around short loop by the front door.  1 Burpee, run a lap, 2 Burpees, run a lap, 3 Burpees, run a lap.

    3 MOM, including APDs, Hello Dolly and American Hammers and 10 WWII situps OYO

    Back to the flag for COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • New AOs abound – Heartbreak Ridge (West End on Tuesdays), Pole Green (Mechanicsville on Thursdays)
    • Charlottesville startup – May 20.  See TYA if you can go.  Be on the lookout for future clown cars heading to C-ville
    • Wilson’s golf tournament, May 19.  May be full now, but support the cause anyway — www.forethecause.org.
    • Thursday Tennis Socials – see HoneyDo.  The PAX today was curious to hear a report from last night, especially whether anyone when full McEnroe and broke a racket.

    Unfortunately, no varmints were released today, so that was disappointing (especially to Honeymoon), but the PAX got in some good work nonetheless.  Some great fellowship and mumblechatter as always.  Thanks for letting me lead this morning men – always a pleasure.

    No more Gumbo for you!

  • Getting hit by a 2×6, or was that the 6×2?

    A lucky 13 showed up to run, bike, and sprint.  A warm up mosey as a group to the TJ track.  As we crossed Monument, the undisclosed destination became apparent and the Pax spoke of their ailments and soreness from this week’s workouts; as if it would defer the beatdown planned.  No such luck.

    Partnered up into 3 relay teams (with 2-3 Pax on each team) in which one would pass a virtual baton to the next teammate on completion of their sprint.

    Relay 1 – 6 x 200m for each Pax on the team

    Relay 2 – 2 x 600m for each Pax on the team

    Cool down mosey home.

    YHC sorta took us out.

    Announcements – Mother’s Day this Sunday!

  • The Exploration of Green Acres

    Eight Davillians journeyed east to explore Pole Green Park at the inaugural Green Acres bootcamp.  Although we were only able to survey a small portion of the more 200 plus acres, there was excitement in the air as we laid a foundation for many future workouts at this AO. This is what transpired.

    COP – SSH, Arm Circles, DQs, LBCs, Bent Knee Jumps, Merkins

    Mosey to Bus Loop

    Run 3 laps around the bus loop doing the following at each light post:  Lap 1 – 3 burpees, Lap 2 – 5 WWII sit-ups, Lap 3 – 3 Jump Squats

    Mosey to hill separating the school from the park.

    Elevens:  Two-Count Break Dance Kicks and WWII Sit-ups

    Mosey to the field.

    Partner up – One partner runs while the other completes the following exercises:  46 Merkins and 222 LBCs

    Mosey back to bus loop and circle up in grassy median.

    Start in Plank Position, then IC 4 count Carolina Dry Docks/Merkins for total of 10.   Hold plank

    Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

    Rotate to back plank – After about 20 seconds, IC – 4 count incline APD for total of 10 – Hold plank

    Rotate to side elbow plank – After about 20 seconds, IC – 4 count side APD for total of 10 – Hold plank

    Rotate to plank – After about 20 seconds, IC – 4 count rotating elbow planks.

    Recover and mosey back to flag

    NMS

    YHC has been thinking about starting an AO in eastern Mechanicsville for a while.  The purpose is to try to draw people from neighborhoods off Pole Green Road and Mechanicsville Turnpike.  Pole Green Park seemed to be the perfect location.  Although YHC was slightly disappointed that no FNGs showed up today, the 8 veterans that were present performed outstanding.  Today was more of an expedition of the park.  We discovered a bus loop, a pair of hills, and fields that seem to never end.  Future expeditions will hopefully discover many additional treasures in this 200 plus acre AO.

    Mumble chatter was quite high today with the following observations:

    1.  Lab Rat believes Break Dance Kicks is actually another exercise but believes the exercise we did today was the 2nd dumbest exercise he has ever done.  The dumbest was partner APDs.  YHC did not ask for a demonstration of partner APDs.
    2. Possibly the first F3 workout that side APDs and Incline APDs have been performed while the traditional APDs was not part of the workout.
    3. Lab Rat has the ups as was demonstrated while jumping over a rope fence today.
    4. Mudface has a great bit of knowledge about the historic Pole Green Church.
    5. Qing 3 straight mornings leads to sleep deprivation.  A huge thumbs up to TYA, Johnsonville, and anybody else who have Qed 7 straight mornings.

    YHC must apologize to Mudface.  A week and a half ago, YHC mentioned the possibility of a test run of the new AO on Thursday, May 4.  After hearing from others that they were not going, YHC was a no show as well.  2 days ago, YHC was told that Mudface showed up at the park for the test run.  Mudface drove around the park for a while to try to find the PAX.  After determining that one other PAX members were there and being questioned by a deputy as to why he was driving around the park, he did a solo workout.  Thank you Mudface for your dedication to F3 RVA.  It is requested by YHC that Mudface’s solo posting be recorded in Big Data and a letter of dedication be placed in his corporate file.

    Announcements:

    F3 RVA’s kickoff of F3 Charlottesville – 6 Saturdays starting May 20.  Try to make one of these.  See Lab Rat or TYA for more information.

    Ashcreek 5K – May 20 – Sign up on the F3 RVA team.  http://www.ashcreek5k.com/

    VQ week starts June 26.

    It was an honor and a privilege to lead this group today and be part of the new AO.

    Phonics Out.

  • OG – Big Yankee Buck Hunter

    18 fearless assembled at Mary and embarked on the AO’s inaugural Old Glory.  EF grabbed the shovel flag and the PAX was on its way.

    THANG

    Head down Grove, right on Woodlawn, right on Cary, right on Westmoreland, right to MM tennis courts.  Quick disclaimer, timer set at 25 minutes.  PAX completes as many laps around tennis courts as possible, exercises at corners.

    • Merkins x 20
    • Jump Squats x 20
    • Burpees x 10
    • WWII sit-ups x 20
    • Repeato, repeato, repeato, repeato…..

    Reverso run led by trophy winning PAX – tennis courts out to Westmoreland, left on Cary, left on Woodlawn, left on Grove, left on Westmoreland, left to grassy field next to parallel bars.

    Mary IC – box cutters, LBCs, APDs

    Mosey back

    Numberama, Nameorama, COT

    MOLESKIN

    As confirmed by Swirly, Mary has never been the setting of an Old Glory.  OG is simple yet effective.  YHC remembered Flashdance’s mini OG VQ and how challenging the shorter distance between exercises proved to be.  For an additional bit of fun, YHC thought the PAX might be motivated by the opportunity to earn a reward by killing (passing) TYA.  YHC could lie and say it was spontaneous, but the selection of TYA as the big game of the day was premeditated after hearing last week’s Colonial 70 podcast.  The glowing yellow shirt worn by TYA further confirmed YHC’s selection and made TYA a fairly easy target like Cecil the Lion tied to a tree.  For much of the workout though, TYA was able to evade the stalking PAX. However, in the end Flipper, SAAB, and a few others bagged their trophy.  For the rest of the PAX no participation trophy, just gloom. Sorry, YHC is no millennial and doesn’t roll like that.  Great to meet a couple of the newer members of the PAX and to see a few guys YHC hasn’t seen in a while.  As always, thanks for the opportunity to lead.

    ANNOUNCEMENTS

    Lunch – Downtown (Wong or Pop’s) West End (Whole Foods)

    Congrats to Loose Goose and M.Goose on their newest Gosling

    Wednesday Hill Runs – never too early to start training for BRR – also need BRR runners and drivers

    VQ Week – 6/26

    Conspiracy is offering form consultations for all interested or uninterested PAX

    RVA Makers event next Wednesday the 17th hosted by Loveseat.  He’ll show you how to build stuff and even provide his wood.

    Look for preblast from Fudd regarding a build the bar party.

     

    EF Hutton has spoken.