Category: Richmond, VA

  • The Original Hit by the Original Artist

    Sunny 70
    16 Faithful posted this early morning in a not so gloomy gloom. 13 RAMM runners and 3 RAMM GearHeads. The Q’s gave directions and it was supposed to look like this.

    THE THANG

    Starting at the School Parking lot, Run toward the Boulevard on Grove, 4 mile loop Turn at LaFayette, 5 Mile Loop turn at Roseneath , 6.2 Mile loop turn at Boulevard, Back down Grove to Three Chopt, then back to the Shovel Flag.

    GEAR THANG

    Intervals, Hills, and Gear changes and back to the Shovel Flag

    COT in Silence

    Moleskin

    Kudos to the six individuals who opted not to Drive to the AO this morning, Ricky Bobby and Abacus were vying for furtherest distance away( Out by Collegiate and Somewhere near Daville), Sippy and Saab were a close 3rd and 4th both running from their neighborhoods that are nowhere near the AO, with NoTools riding in from Worldwide Head Quarters on Hamilton. Followed by MARV, who moseyed his way into a still strong 6th place from his house.

    Stifler’s mom discussions were abound this morning, Rumors of late night dinners and other intesinal combatants were to blame for the emergency procedures that apparently were executed or not executed this morning, the details of the incidents were sketchy at best. Thankfully there were no Seal team members with clipboards to document the actual occurrence. ( Today the role of Stifler’s Mom is going to be played by Pucker, a Jville Understudy)

    It was an awesome site to see the huge crowd of Runners crossing Libbie at a serious pace to finish their loops under the 45 minute Window. Leading the Pack were Rosie and Dutch, both of whom came flying by Lug Nut and YHC with a glamorous comment “Only a Half mile to go!”

    The reports on the GEAR group came in intervals, Ricky Bobby taking the Q, The Group did a series of Intervals and hit the hills around of UR before heading back to the Shovel Flag, Abacus was proving to be a machine in cranking as if he was just using the Throttle in a race car. He was able to give a pointer or two on the cadence and Level pedal strokes. NoTolls reported back in at Worldwide HQ that he rode over 30 miles this morning, rumor has it he saw Saab on the South side of the River just before crossing the Nickel Bridge and then again as he was coming back across the Mayo bridge in Downtown Richmond somewhere near the Federal Reserve building. (THIS JUST IN —- TYA Reported seeing Saab Crossing Lake Charles in Louisiana at 8:15 this morning) ( NOTE to self – New F3 RVA T-Shirt idea design – Where in the world is Saab? — Saab does abide)

    With the unofficial start of Summer this weekend, Today was the first time this year YHC was able to run over 4 miles, the last time YHC was able to do that was in November before YHC accident tripped over a Horseshoe(it was NOT Lucky). Thanks to Lug Nut for sticking with YHC today, Not sure who was helping who today, (Pretty sure YHC was not helping Lug Nut.) YHC was happy to say that no pain in the problomatic left knee while running was a major step in the right direction. YHC is looking forward to a Summer of Running, with the occasional Bike throw into the mix; Thanks to the bike, YHC was able to recover and run again this early(Against all medical advice/ common sense) or even a have chance to make the BRR. Thanks to everyone in F3 RVA for the support through some cold frostbitten days on the Bike; YHC could not have done it without you guys!

    When we talk about leadership, it comes in many different forms. Celebrating the lives that were given for our country this memorial day, it is just one way people demonstrate the gratitude of a grateful nation. Being a leader, somedays is just about being thankful for what you have, and realizing that many pieces that had to fall into place in order for us to be where we are today. The moment of silence in the COT today was for many reasons; Honoring those who gave their lives, showing that I don’t possess the words or the ability properly and adequately express my gratitude, and ultimately every person has to clear their mind for what they want and/or need; Silence gives everyone that chance of reflection.

    Peace out. Bleeder

    Announcements:

    New F3 RVA Shirts – Get them before they are all gone — http://f3.mudgear.com/collections/va-richmond

    Spider
    daville

    Normal Schedule through the Weekend. Check @F3Richmond for any changes the Q’s may have for the Holiday on Monday times.

  • F3 Richmond LinkedIn Group

    We have an F3 Richmond Group on LinkedIn.

    https://www.linkedin.com/groups/8534436

    Be sure to connect with the Pax on LinkedIn as this is a great way to grow and strengthen our network.

    This is an excellent place to share job openings and career opportunities.

    Being able to recommend or intro some one you have seen hustle like crazy before the sunrises is the ultimate seal of approval.

    Dominate your day.

    Hardywood

  • Living on the Edge

    18 strong and able men came out  this morning for a festival full of surprises!! Thanks to Lab Rat and Circle K we had two shovel flags. I am grateful for the new shovel flag and will gladly pony up. We had a second timer come back: Opus,  great job today you did not quit that’s what matters..

    Thang: Mosey to the soccer fields for 5 minutes warm-up.  Than we lined up for Merkins runs of 10-20-30-40-50 running to the other side and building up in reps. Next 25-50-75-100 flutter kicks up and back. This completed the width of the field so now we ran the length of both soccer fields. 50-100-150-200 deep knee squats.  Next came the 10-20-30-40 reps and run mountain climbers.

    Mosey for 1.5 rounds of 4 corners: consisting of 25 dips, 25 LBCs 10 pull-ups and 10 hanging knee to chest.

    Mosey back to the flag

    COT: I was liven on the edge this morning, feeling grateful for this weekend that we can  honor all the fallen and current warriors out there fighting for our freedoms. I was watching my two girls playing in the back yard and thought of how amazing this place really is and how this is not by luck or chance but men putting their lives on the line so we can enjoy our families.

    Closing:  Lab Rat gave a very thoughtful prayer, thanks again fellas for letting me lead. I hope you all have a great weekend I will be at the beach!! see you all in the Gloom

    Thanks again to Lab Rat and Circle K, I love my shovel flag now feel like part of this crazy group…..

    Flashdance over and out

  • Lots of counting

    9 posted for a countdown fest at Circus Maximus.  It went something like this:

    Circle up for an extended COP.  The PAX completed the following exercises for 30 seconds each with the first round including 30 seconds rest between each exercise.  Round 2 = 30 secs on and 25 secs rest, Round 3 = 30 secs on and 20 rest… down to no rest for the last set.

    • Swings (single arm option)
    • High Pulls
    • Goblet Squats
    • Deadlift (single leg balance option)
    • Weighted Sit-up
    • Clean and Press (alternating hands each set)

    Bonus round= 30 secs of Halos, Lunges, Lawn Mower Row, and American Hammers with 30 secs rest between each exercise: repeato x2

    Finish with the Rosie’s prom date to press to extend maneuver

    NMM:  The PAX caught on rather quickly to the descending amount of rest as we went through our little routine, and there was very little mumble chatter.  YHC tried to keep the rotation fair and balanced on the single arm exchanges, but we were off by one.  My apologies to JVille on ruining his bodybuilding career.

    The PAX also had a visit from Henrico 5-0.  The same cruiser came by twice or the first one called a buddy to see the circus.  Either way, we were not stopped for questioning.  This proved helpful as YHC was trying to count the time throughout each set.  As DK so wisely noted, “there are phones for that,” but then maintaining the flow of AC/DC would have been complicated.

    Thanks to all for the opportunities to lead this week.  Strong work by a strong group, Aye!

    Stay Classy,

    Toga

  • Hillcrest is under construction

    3 stalwarts posted on a sunny Wednesday evening.

    The Thang:

    Extended hillcrest loop. Run down West Hillcrest, left towards Charmian, Follow Charmian around to East Hillcrest. Back up East Hillcrest to finish the loop. Repeat x3.

    NMM:

    When we arrived, the Richmond road repaving crew was already set and ready to roll. That left very little parking and space for the PAX to park. Swirly and I found enough parking and waited for any additional PAX. TSB arrived shortly after having walked up the hill from here house. She refuses to take a ride up the hill because its a two minute walk (cannot argue with her logic).

    Road paving operations were underway, so we modified our route to minimize the time on East Hillcrest. It ended up being a good call as the pavement operations were both smelly and hot. Additionally the vehicles were spewing out there diesel exhaust. Made for a hard run…but we prevailed.

    Next week we will find a new route so that we miss the repaving….

    TYA out

  • Grab a Weinke!

    8 Faithful posted for a glorious W-Dog Wednesday.  Swirly planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to circle for warmup COP

    COP

    • Russian Soldiers
    • Helicopters
    • Copperhead Squats
    • Arm Circles F&B
    • Invisible Jump Rope

    Mosey to the top of Hate Hill to receive instructions and grab a Weinke

    LOOP AROUND THE AO

    • Lunges Beginning Near Middle of Hate Hill to Gate (Audible 1 – Catch up to Hardywood)
    • Run Over and Up the Pipe to Pullup Bars
    • Pullups x 10
    • Chinups x 10
    • Dips on Parallel Bars x 20
    • Run Over to Stage
    • Bear Crawl Touch-A-Tree x 10 (Audible 2 – 7 trees except Honeydo)
    • Run to Near End of Half Pipe
    • Merkins x 10
    • Run Across Half Pipe
    • Merkins x 10
    • Run Back Across Half Pipe
    • Merkins x 10
    • Enter Amphitheater
    • Imperial Squat Walkers x 1 First Step, 2 Second Step, 3 Third Step….(Audible 3 – Switch to Squat)
    • Run Around to Front of Carillon
    • Bunny Hops Up First Side
    • Crab Walk Across Top of Carillon
    • Run Down
    • World War II Situps x 20
    • Run to Field in Front of Carillon
    • Lap Around Field w/ 5 Burpees Per Corner
    • Plankorama

    Mosey back to shovel flag

    MOLESKIN

    This was YHC’s first Wednesday post and simultaneously first Q at the Dog.  The Dog has a reputation for being one of F3 Nation’s top AOs, thus YHC wanted to use as much of it as possible.

    YHC expected time would be tight, so the PAX received their instructions and a Weinke to consult throughout the workout.

    TYA dared to question YHC’s time estimate and PAX’s ability to complete such an aggressive Q in a 45 minute window.

    It was Hardywood off to a quick lead as the PAX struggled to keep up with the lunge master, but Swirly caught up quickly as the PAX topped the pipe and grabbed the bars.  YHC called an audible during the 10 tree Bear Crawl Touch-A-Tree, but Honeydo refused to settle for less, and Bleeder brilliantly headed straight for the woods.  The PAX agreed that a few ISWs can go a long way and the 3rd audible of the workout to squats was a good call.  YHC misunderstood his own instructions and failed to consult the trusty Weinke while bunny hopping across the Carillon instead of crab walking. TYA was shocked to learn that even time listens when EFH speaks, as the PAX led by Sippy and Swirly arrived back at the flag at 6:15 on the dot.

    It was a privilege to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    BRR is just over 100 days away – run those hills

    Join the F3 LinkedIn group.

    Dogpile PAX lawn mowing Q coming soon

    Others?

  • Borrowed Q

    Four of the faithful posted for a beautiful morning at SOT.  The PAX was graced with a nearly full moon as JVille exited stage left for his impression of “Stiffler’s Mom.”

    Thang:  Mosey to football field for warmup COP: SSH, scapula merkins, mtn climbers, hillbillies

    Mosey to end of field for partner tire flipping.  One pair flips tire back and forth across concrete while the other team completes a 400.  Flapjack and repeato x2

    Mosey to bleachers for 15 six to bleacher squats and 15 muscle-ups.  Repeato x3.  Then do 15 dips and run to tire for 10 box/tire jumps.  Repeato x3

    Mosey to hill beside tennis courts for bear crawls up and reverse bear down.  Repeato x3

    Mosey to field for pick a number of burpees and complete that number every minute on the minute for 5 minutes.

    Mosey to drive in front of school for sideways crawls/spider curb crawls with ascending offset merkins to 6.

    Several minutes of Mary and done.

    NMM:  JVille was nice enough to let YHC take the Q at SOT on fairly short notice.  YHC hadn’t been there in some time, but it still maintains a certain amount of south of the border charm.  Seeing the tire as we were running in was like Xmas.  F3RVA needs more tires!  This one in particular is big with very little tread for gripping.  Good times!

    JVille also continues to stay focused on his bodybuilding.  When the Q called for ascending curb crawls to 5, JVille immediately requested that we go to six.  No doubt this was to prevent one pec from getting larger than the other.

    Announcements: Bobber informed the PAX that there will be a Mustache Night at The Diamond next Thursday.  Details and the charities involved will be explained in an upcoming pre blast.  Great chance for 3rd F!

    Kettlebell goodness at Maximus tomorrow and Hillcrest run tonight

    Stay Classy,

    Toga

  • Back to Hillcrest

    Wednesday hill run will return to Hillcrest today. 530pm for a few laps on the hills. See you there. BRR is only 107 days away!!

    TYA

  • Hot Potato @ NoToll – Round 2

    Nine F3 RVA Faithful assembled at NoToll to welcome the sun back from its 3 week journey behind the rain clouds. Shooter & Rosie planted YHC’s shovel flag and our workout went something like this:

    THANG

    Mosey 50 feet towards fields

    COP: 28 SSH, 20 Crab Cakes, 10 Slow Don Quixotes, 15 Merkins, 10 Box Cutters

    Mosey to tennis courts

    Around the World – Daft Punk style (w/ music)

    Q to Wedding Singer

    Mosey to tennis courts 3 & 4

    4 Corners: 5 burpees, 10 squat jumps, 15 werkins, 20 WWIIs

    Q to Ricky Bobby

    Slow LBCs in cadence (subsequent fail)

    Suicides on slick surface. Repeato x2

    Q to Lug Nut

    Mosey back to basketball court

    Golden State Warriors Crap Defense – Side Shuffle widths, run lengths x 2

    Q to Shooter

    Criss-Cross Court Layup Run

    Q to Rosie

    Mosey to public loos

    Triple Check: peoples chair, merkins, run to gate (audibled to speed bump)

    Q to Viral

    Mosey to pavilion between cornhole set & beach volleyball court

    Partner Tabattas: Dips & Monkey Humpers

    Q to YHC

    Mosey to flag

    5 burpees OYO

    MOLESKIN

    That felt like a lot of activity this morning…and damn if it didn’t take YHC all day to write this BB.

    After a successful night of service at The Doorways that wouldn’t have been possible had YHC not delegated work to the PAX, YHC carried on the delegation right into this morning’s NoToll. Well done to the majority of the PAX for stepping up to lead an exercise.

    The Daft Punk was a crowd pleaser…YHC downloaded it last night and never remembered it being 7:09 minutes. Audible was called just before 6 minutes. Lug Nut was relieved…but the Ohrwurm was unleashed and several of the PAX could be heard singing Around the World during the rest of the workout(http://www.urbandictionary.com/define.php?term=ohrwurm)

    Not sure what happened during Ricky Bobby’s Slow LBCs in cadence…but the PAX didn’t even make it to 2…maybe not even to 1.

    35 total men at 3 F3RVA workouts this morning. Bad ass.

    Announcements:

    Flashdance was thinking of leading June’s HDHH on Brown’s Island with a 45 min workout + a visit to Triple Crossing Brewery.

    Flashdance on Q at 45MOMM.
    YHC on Q at Circus Maximus.

    Tshirts for sale

  • An Opportunity to Serve

    Eight members of Richmond’s PAX gathered at a the Doorways to prepare and serve dinner for its guests Monday evening. Here’s how it went down:

    THANG:
    London gave the PAX a brief tour of the facilities, Richmond’s largest hospitality house with 112 rooms. Guests include patients and their families who are away from home to receive medical treatment. The average stay of a guest is 2 weeks…and some are there for months.

    More on the Doorways: http://www.thedoorways.org/about/the-doorways/

    Cook breakfast for dinner using all 4 kitchen areas:
    Gumbo – waffles
    Earthworm – pancakes & biscuits
    London – pancakes & running point
    HoneyDo – pancakes & sausages
    Fudd – eggs & sausages
    Rosie – bacon, sausages & eggs
    Toga – bacon, sausages & eggs
    DK – grits & running point

    Serve dinner to 35-40 guests.

    Eat with guests.

    Clean up & tidy kitchen.

    MOLESKIN:
    YHC really appreciates all of the time (3 hours + travel time) & effort put in by the PAX to make the meal a terrific success. We worked great as a team and prepared the meal in a little over an hour. There were loads of leftovers we left for breakfast this morning.

    Cheers to London for the tour…and for helping out.

    If you ever need to cook waffles, Gumbo is your guy. The dude was the first to start, the first to produce output, and the only one to return to work after clean up.

    If you ever need to cook sausage, HoneyDo is not your guy.

    Toga & Rosie’s oven roasted bacon received several compliments from the guests.

    Fudd cracked 90 eggs (not a euphemism).

    The Doorways could use some salt & pepper.

    YHC would be happy to plan a repeated service project @ The Doorways if more folks are interested.

    Apologies to London & Gumbo and Earthworm: the group picture was taken after London & Gumbo left…and while Earthworm was visiting with guests.

     

    F3 @ The Doorways