Category: Richmond, VA

  • Downhill Slide from 30….Weeeeeeee!

    Arise!  Nine #Faithful join the PAX on this chilly and frost-covered morning.  30F reads the Mg, but that doesn’t stop the PAX from leaving their marks everywhere….literally…as the PAX used their back-side to thaw out oh-so-many spots in the AO.

    The Thang:

    Mosey over to the southern end of the track.
    25 x SSH
    20 x Imperial Walkers
    15 x Squats

    Mosey over to the center of the soccer field.  Commence the downhill slide from 30…starting with 30 reps, all the way down to 1 rep.
    30 x LBC
    29 x Flutter Kicks
    28 x Hello Dolly
    27 x Rosalitas
    26 x Criss-cross
    25 x Squats

    Mosey over to the bus loop.  Slalom the posts, then the People’s Chair on a post.  Repeat x2.  Mosey over to the pull-up bars (just to say hi):
    24 x LBC to the right
    23 x LBC to the left
    22 x Russian Twists
    21 x Plank Up/Plank Down

    Mosey over to the tennis courts.  Q fakes suicides, but throws down:
    20 x Lunges (on each leg)
    19 x Mountain Climbers
    18 x High Knees (actually length of 4 courts)
    17 x Crab Dance

    Mosey off the courts into the nice fluffy frozen, brown grass:
    Cackalackia Choo Choo – PAX in plank and each person jumps over the legs of entire PAX.
    Tunnel of Love – PAX in plank, and each person army crawls under the entire PAX.
    16 x Rower Situps
    15 x Burpees (full 6-count burpees….none of those old 4-count burpees)

    Mosey over to the front of the school.  Triple Check – Teams of three.  Rotating through People’s Chair, Plank and 100m sprint.  OBT adds in some Air Shoulder Presses.

    Mosey over to the eastern end of the soccer field:
    14 x Ankle Reachers
    13 x Cobra Twists
    12 x Power Lunges
    11 x Freddie Mercury’s
    10 x Peter Parker
    9 x Squat Jumps

    Mosey over to the western end of the soccer field:
    8 x Dive Bomber Pushups
    7 x Suitcase Fold Ups
    6 x Wide Grip Pushups
    5 x Left hand high Pushups
    4 x Right hand high Pushups

    Mosey over to the football field – 2 yd line:
    3 x 4-count down, 1 count up pushups
    2 x 1-count down, 4 count up pushups
    1 x 1 minute plank

    From the Gloom:

    – The PAX rocked this workout!  Not an easy workout, but no one gave in to the pain.  Nice job!

    – Lots of second-guessing of the Q.  OBT thought we would blow through the workout…Cousteau thought the workout would run long.  As it happened, it was exactly 60 minutes.  Right on!  Not to mention a few comments about the Q self-smoking after R/L LBC…  Fear not PAX…this Q always has some in reserve (though he probably cut it a little close).

    – Due to a fumble, no shovel flag was planted…..Hmmm, we’ll have to work on this.

    – Wilson was looking for a few more burpees.  I’ll make sure you get a few more next time 🙂

    – Next Workouts:
    #NoToll – Tues, 5:30am – Huguenot Park
    #45MinutesOfMary – Thurs, 5:30am – Mary Munford
    #RAMM – Fri, 5:30am – Mary Munford
    #GridIron – Sat, 7:00am – Pouncey Tract Park

  • Making Turkey Day Noise in Windsor Farms

    Aye, 9 pax emerged from the Gloom for The ‘Mond’s first Thanksgiving Day Convergence workout.

    The Thang:

    Warmup COP at Mary Munford: SSHs, Merkins, Imperial Walkers, Mountain Climbers, Hello Dollies

    Run down Cary Street to Windsor Way, take Red Brick Road into the heart of Windsor Farms, running to lawn in front of Grace Baptist Church, at Windsor Way and Oxford Road, with a couple of plank stops along the way.

    11s on lawn of Grace Baptist: 10 burpees at one end of the lawn, sprint to other end for 1 knee-up, sprint back to do 9 burpees, sprint back for 2 knee ups … to 1 burpee and 10 knee-ups.

    Run down Hathaway to Canterbury-Sulgrave-Clovelley for one minute Plank of Respect and Thanks to our nation’s soldiers, next to the Civil War Trenches.

    Over to Canterbury-Sulgrave Triangle for Johnsonville-led 6MoM: Rosalita; LBCs; Freddie Mercury; Flutter Kicks; Protractor.

    Run back to Oxford side of lawn, stopping at each intersection for sets of 5 or 10 OYO burpees.

    On the Red Brick Road — alternative Crab Walk/Bear Crawl/Walking Lunge between Oxford and Cambridge, followed by 5 OYO burpees, then run to end of RBR at Cary Street. Set of dips on the benches in the shelter at Cary, followed by final set of OYO burpees.

    Run back to Mary Munford for COT.

    Spreadsheets from the Gloom:

    _ It was a real honor to be back in The Mecca to lead for the first time since I came to lead the pre-launch workouts in September, and to meet some of the new faces that have joined the Movement since then.

    _ Paroled from Quantico for the holiday weekend, Conspiracy continues to set the pace among the Richmond pax, easily lapping the Q during the 11s on the church lawn. I’m almost afraid to post for his co-Q at Gridiron on Saturday.

    _ Windsor Farms may be one of the fanciest ZIP codes in the RVA, but its residents need to do a better job cleaning up after their four-legged friends. There was a filled-up plastic bag of dog poop sitting in the middle of the Red Brick Road, and The Yankee Aggressor met up with some unbagged dog poop during our 6MoM on the Sulgrave-Canterbury Triangle.

    _ TYA was headed for a double-down at a Turkey Trot 5K, but it was unclear whether he planned to remove the dog poop before the race or not; we can only hope his fellow 5Kers were able to stay upwind of him.

    _ The Scream hesitated a bit when YHC asked him to embody his nickname at the end of a countdown from 10, but then complied after a demonstration of what I was looking for. Just looking to shake things up a bit in the WF …

    _ The Charlotte guy who was walking his dog around the edge of the church lawn while we did our 11s told Conspiracy, who finished early and went over to talk, that we looked a lot like this group of guys who work out in Charlotte called F3 … He says he knows Dredd but hasn’t yet posted to an F3 workout in Charlotte; that will need to be remedied.

    _ Thanks for letting me lead and I look forward to my next visit.

    OBT

  • The Scream. On a tree!

    THANG

    Quick Stretch.  Run around school to corner of Westmoreland and Grove.  Left onto Grove, run to Three Chopt, cross street and head back down Grove.  When you see first runner heading back down Grove, turnaround and head back to shovel flag.

    COP

    20x Hello Dolly                                                                                                                25x LBC                                                                                                                      20x Flutter kicks – to strengthen hip abductors (see last weeks post)                         20x Freddy Mercury

    COT, prayer by the Scream, back into the day with four miles under our belts!

    Moleskin.

    Noticed along the running route.  Just east of the corner of Grove and Lexington, there is s a tree with a knot in it which is the exact shape of the head of the screaming man in The Scream painting.   Someone has added to the knot the eyes and mouth of the man.  Has F3’s The Scream been practicing his art out in the community?

    The Scream by Edvard Munch, 1893

     

    THE Yankee Agressor arrived at the AO about five minutes before the appointed run time, planted the shovel flag and got ready for the run.  No one else around.   Was it going to be a PAX of one?   Three minutes to the appointed run time, Lockjaw and The Scream arrived at the AO.  When TYA said, “I thought I was going to be OYO today”, Lockjaw responded “I wouldn’t leave your here by yourself”.  God I love F3 and the PAX.   #Accountability #ISI

    Conspiracy was LIFO as he had a bit of frost on the windows this am.  He arrived about 10 minutes late, but do to his age (and mostly his speed) he quickly caught up to the group and finished up with us.

    Was hoping for an OBT sighting this AM.  He must have chosen the warmth and comfort of his rented fartsack at the local Hampton Inn instead of the fun and fellowship of our RVA F3 run group.  Come on OBT, our standards are higher here in the RVA!

     

  • Gorillas in the Mist

    On the last day before the arrival of OBT, 12 of the faithful posted on a foggy, balmy morning at #NoToll.

    The Thang:

    Warm up Mosey to the parking lot.
    COP:
    SSH x 20
    Merkin x 20
    Imperial Walker x 20
    Slow Squat x 15

    Mosey to the far end of the soccer field with the finest grass in the greater Richmond area for a modified Ark Loader.
    – Karaoke facing left to the 50, 10 burpees, sprint to the end line, plank until PAX finishes.

    – Karaoke facing right to the 50, 10 burpees, sprint to the end line, plank until PAX finishes.

    – Lunge to the 50, 10 merkins, sprint to the end line, plank until PAX finishes, X 2.

    – Crab walk/Bear Crawl to the 50, sprint to the end, plank until PAX finishes, X 2.

    Mosey to the near soccer field for a Menage. Team up in threes to complete a combined total of 90 reps of three separate exercises:
    – Dips

    – Step-Ups (alternating legs, x 15 per side)

    – Derkins

    When each exercise is complete, the team runs to the end of the soccer field and back.

    COP:
    Side plank dip (x 20 each side)
    LBC x 20
    Stretch Merkin x 10

    Finished with wind sprints across the soccer field and back.

    COT
    Moleskin:

    To say that the Gloom was impressive this morning is an understatement. The 60 degree temps combined with the moisture from the fields created a fog that made the PAX resemble a Jane Goodall research project. Turns our Crab Walks and Bear Crawls silence MumbleChatter, so we will have to work on that going forward. Also, Johnsonville and Chum Bucket have an extra gear when it comes to sprints. Perhaps a couple of new candidates for the restrictor plate? DK did point out that Chum Bucket got an extra 15 minutes of beauty sleep, so he had some extra in the tank. Some interesting discoveries from this morning:

    – You can indeed “Recover” from a core exercise while lying down

    – Toga may or may not have had a poster of Burt Reynolds in a fur on his wall in high school

    – The PAX got stronger and stronger throughout the Thang

    Great work this morning, men. It is inspiring to see our group continue to post and get stronger each week. We have much to be thankful for, so enjoy this week and show OBT what we’re made of on Thursday. Be STRONG and go forward with purpose!

  • “We’ll send him a red cap and a Speedo”

    In honor of his namesake, Cousteau made some interesting discoveries on his first day out.  17 posted for Cousteau’s #VirginQ at #GridIron, and he did not disappoint.

    THANG:

    Q= Cousteau

    Warm-up mosey

    COP: Side-Straddle Hop (Jumping Jack); Merkins, Hello dollies into flutter into hold, Supermans, Bicycles, Burpees 10

    Agility Drills:

    Ladders/hurdles
    1: every foot 2x
    2: inside ladder, right/left side
    3: left to right(two feet inside)
    4: facing left/facing right (two feet inside)
    5: out and in (hopscotch) 2x

    Sprint to end cone, shuffle to next cone, defense back peddle, bunny hops. 5 merkins, build to 10.

    Walking lunge 50 yards/back peddle 50 yards to goal line.

    Switch to Toga:

    Mosey to track for 4x sprint 100m jog the turns

    Partner up for bear crawl up the hill by track, 10 sit-ups at top of hill repeat 3x

    Mosey to school for People’s Chair x2 and capped off with 20 derkins

    Mosey to the #GridIron for 15 rocking planks, 20 Freddy Mercurys, 20 reverse renegades

    COT

    Moleskin:

    I think we all knew Cousteau played soccer, but I don’t think we knew he was a current soccer coach.  This became crystal clear when we got to the field for lots of footwork drills.  It was well done and demonstrated that we can all use some focus #understatement on our footwork.

    It was a beautiful, crunchy morning on the fields, and Earthworm brought it home with a great closing prayer.  Remember the Thursday Convergence!

    Toga and Cousteau

  • Maybe the easy way isn’t the easy way

    Seven faithful showed up in the #Gloom this morning at MM for a morning jog.  Weather was awesome, 70 degrees and sunny!

    The Thang

    Quick stretch.  Run to corner of Westmoreland and Grove.  Left on Grove.  Run to Three Chopt and back.  When you see the first guy coming back, turnaround and head back to the shovel flag.

    #6MOM

    1 minute plank

    15x Hello Dolly, with a hold at the end

    20x Rosalita

    20x Freddy Mercury

    1+ minute plank

    COT and out into the day

     

    Moleskin

    Abacus slowed his pace down and held court with Johnsonville and TYA.  A variety of topics covered, but most important message of the day was “maybe taking the easy was is not really the easy way after all”.    Seems like we are always looking for the quick fix or the magic pill to solve our health problems or other issues.  Too often in our current society this is the way people choose to solve their problems.  The right solution is often good old fashioned hard work, ala an F3 #beatdown.

     

    After the workout, Brain Tumor was feeling a little muscle fatigue in his hip abductors and was looking for some friendly advice on a remedy.  Several great ideas were thrown out.  Abacus first suggested that the best way to fix that was for Brain Tumor to have sex with his wife everyday (TYA wondered if he was having abductor issues if he needed to have sex with BT’s  wife).  After that Abacus demonstrated a few good stretches and exercises to help.  Johnsonville then chimed in with a suggestion.  Bleeder noted that the stretch that Johnsonville was demonstrating looked more like J’ville sexually assaulting the tree than a stretch.

    Bleeder sent YHC the below motivational poster in a email message.  I was totally confused by the message because the subject of the message was “Believe in yourself”.  This is not typically the type of message that Bleeder would send me.  When I looked at the poster,  I quickly realized that the subtitle of the message was the part that he was highlighting for me.

    believeinyourselfdemotivator

     

    Why run with the group

    We are now four weeks into our running regime and I think things are going pretty well.  When we first started the group, I really wondered why a group run was necessary and how it would help.  After going through the first month, I now see the light!  I run by myself three or four times a week. On my individual runs, I may increase my pace or my distance on occasion, but my individual workout is pretty consistent.  I have seen many benefits to the group runs thusfar: 1) I push myself harder #ISI 2) there is a gauge to see my progress 3) I see other people, some faster and some slower mentally battling through their run and it inspires me 4) great fellowship before and after the runs.

     

    So, come on out and join us for a Friday run.

  • #45MOM: Pharoah Bleeder I has PAX build a Pyramid

    Sixteen of the faithful, plus one FNG, posted at Mary Munford Elementary School.  Bleeder planted a shovel flag and commenced to induce Gloom.

    THE THANG:

    ramses5  Bleeder on Q:

    Mosey around school building counterclockwise to northwest corner of premises:

    COP
    Quick disclaimer
    20X SSH
    15X Werkins
    15X Knee Bends
    20X Imperial Walker
    25x LBC

    Bleeder awarded Orville with the restrictor plate.

    Mosey to soccer field.

    THE Pyramid
    OYO
    10 Burpees
    Run Loop around Soccer Fields
    PLANK UP TIL EVERYONE IS DONE.
    20 Burpees 20 Merkins
    Run Loop around Soccer Fields
    PLANK UP TIL EVERYONE IS DONE.
    30 Burpees 30 Merkins 30 LBC
    Run Loop around Soccer Fields
    PLANK UP TIL EVERYONE IS DONE.
    40 Burpees 40 Merkins 40 LBC 40 Squats
    PLANK UP TIL EVERYONE IS DONE.

    Johnsonville on Q:

    Mosey to back of school building.

    4 x Triple Check
    (teams of 3 with 1 sitting in peoples chair, 1 planking, and 1 sprinting to tennis court fence and back)

    Mosey to entrace on the west side of school building.

    Chiabatta dips on benches around trees (cut short after 6 sets due to time).

    MOLESKIN:

    Lug Nug aided the PAX today by lending a tire off of one of his race cars as a restrictor plate to be carried by a member (or by members) of the PAX as the Q deems appropriate.  Bleeder awarded Orville the restrictor plate today in an effort to tamp down Orville’s speed.  Orville seemed rather unaffected.

    Donning a virtual nemes, Bleeder had the PAX build a virtual pyramid out of actual burpees, merkins, LBCs and Squats.  By my count, 100 burpees is a new record for @F3Richmond, and the PAX, although hurting, seemed pleased to raise the bar.

    Great job men! See you in the Gloom.  -Jville

    Next workouts:

    • #RAMM (run) – Friday, 5:30 am at Mary Munford ES
    • #GridIron (boot camp) – Saturday, 7:00 am at Pouncey Tract Park
    • #F3Richmond_Thanksgiving_Convergence (boot camp) – Thursday, 7:00 am at Mary Munford ES (Special Guest OBT on Q)

     

     

  • #NOTOLL: Chum Bucket works the Barry Sanders Moves

    Twelve regulars (with no brave FNGs) post for a crisp, dark, late Fall morning #NoToll:

    THANG:

    TYA Q:

    Mosey to back parking lot for COP
    20 Windmills
    20 Side Lunges (each side)
    20 SSH
    15 Merkin
    30 LBC

    Jog a loop across the back soccer fields and back to to the bleachers.
    Teams of 3 complete 90 of each exercise followed by a lap around the soccer field and plank up until full PAX returns

    The exercises:
    Dips
    Decline Merkin
    Mountain Climbers
    Burpees

    CHUM BUCKET Q:

    Jog to rear soccer field for variation on #TripleCheck
    Retained teams of 3 and alternated People’s Chair at the rear storage building, planking at the corner of the soccer field, and weaving through the posts at the edge of the parking lot Barry Sanders-style. Completed four rounds.

    sanders

    Mosey to front parking lot for COT. LBCs on your own while Chum Bucket retrieved paper.

    MOLESKIN:

    The PAX showed great enthusiasm for cold weather and darkness and none seemed particularly bothered that we were south of the James River. The regulars are also proving to be quite rugged – while nobody showed in short sleeves, many showed without hats and gloves. We know what gifts to get some of you this holiday season!

  • Winter League Baseball and Merkin Fest at the GridIron

    The Gloom was gloriously cold … and the 7 Faithful and 1 FNG were loving it. 24 degrees was the starting temp, but with the quick pace from the outset, the PAX did not take long to forget about the cold. TNT and his rucksack came to visit from Columbia/Lake Murray SC, always great to see connections from across F3 Nation.

    THANG:

    Earthworm’s virgin Q
    Mosey to front Diamond for COP:

    Welcome and Disclaimer

    20 SSHs

    12 Squats

    20 Windmills

    12 Back Lunges

    15 Imperial Walkers

    Mosey to LF Pole for Pole to Pole and First to Thirds:

    50% run to CF and 10 Jump Squats

    50% run to RF Pole and 5 Burpees

    Karaoke (face foul) to 1B skin edge

    75% run to 2B skin edge and 100% run to 3B skin edge

    Karaoke (face fair) to LF Pole and Plank

    Rinse and Repeat

    Lunge walk to 3B

    Mosey to covered bus stop behind school and man up to pillars:

    Alternating People Chairs and Planks with slalom runs

    Hand off Q to Loose Goose

    Mosey to soccer field baseline, with TNT taking the Albatross

    Merkin Suicides (run to midfield, 10 Merkins, run back. same to end line, then midfield again, and finish with 10 Merkins at baseline for total of 40 Merkins)
    Backward run to end line, forward sprint back to baseline
    COP on the soccer field
    LBCs x20
    Hello Dolly x15
    Merkins x10
    Freddie Mercurys x15
    Smurf Jacks x10
    Merkins x10
    Mosey back to soccer field baseline for more of what everyone loves
    Merkin Suicides (minus the run back each time. Stop at midfield, end line, and midfield again, and then baseline. At each stop 10 Merkins, 40 Merkins total)
    Mosey to playground:
    Inverted pulls x8
    LBCs x12
    Superman/Banana (switch every 10 sec for a minute)
    Inverted pulls x10

    COT

    MOLESKIN:

    T-claps to Earthworm on a great job in his virgin Q. It’s good to have him in the rotation. Notwithstanding the pre-workout encouragement of Johnsonville and Toga, Earthworm blew the cadence on the second exercise – so much for remedial college basic math.

    Inspired by Toga’s “exuberance” (genuine, not FEBA variety) for teamwork, the PAX welcomed the introduction of the “restrictor plate” moseys.  But it didn’t take long for the fleet-footed Achilles and the mighty Ajax members of the PAX to scoff at the worn 185/65 Michelin and yearn for a more robust “Albatross.”  And TNT shamed the effort as he adorned himself with a ruck sack laden with 30+ lbs of bricks in preparation for his upcoming GoRuck event.  Nonetheless, it was observed that 2 of the PAX “teamed up” in transporting the Albatross to the final COP – mission accomplished.  More challenging Albatross pending?

    The Thrilla Gorilla joined us on his visit home from the Philipinnes – a welcome addition who we look forward to joining us permanently following the conclusion of his Pacific Rim assignment.  A “reverse General MacArthur” – he shall “return.”

  • New Pace Car

    3 faithful and 3 FRNG’s (Friday Run New Guy) ventured out into the cold and gloom in RVA today for RAMM run.

    The Thang

    Run around school to corner of Westmoreland and Grove.  Take a left of Grove, run to Three Chopt, turn around, run back to shovel flag.  When PAX see the first guy coming back down Grove, turn around and run back to shovel flag.

    COP

    10x slow merkins

    20x little baby crunches

    2+ minute plank.  Countdown by abacus

    COT and then Led out by Bleeder.

    Moleskin

    A little cold and windy to start out, but thankfully we had the wind at our backs coming home to the shovel flag.  Abacus led the pace today, the first run Johnsonville has not paced for the group.

    Bleeder crushed his previous best and his daily goal, by making it past Libby before the turn back.

    On the way out, Bleeder had his eyes set on Newman, and was pushing as hard as he could to catch him.  To his surprise, he started to reel in Newman about half way in.  To his shock, when he finally caught “newman” he figured out that it was not Newman at all, but a guy walking his dog that had a jacket on that looked similar to Newman’s.  #runningmirages

    Was lonely out on the course today as the usual crowded Grove avenue was deserted because of tomorrows Richmond Marathon.