The Inaugural F3RVA Thursday Tennis series kicks off at Kanawha Rec Assoc this Thursday evening. All PAX are welcome, please RSVP in comments as Honeydo will provide refreshments but BYOR.
Time 7:00 – 9:00 PM
Address 8100 Holmes Avenue, Richmond,VA 23229
6 solid citizens arrived early enough to the polling place to vote for their hot potato Q. Here’s how the votes were tallied.
THE THANG
Bleeder Q
Mosey to the COP on the Tennis Courts
20x SSH
10X Merkins
20X DonQuixote
30X LBC’s
20X Helicopter
20X Mountain Climbers
4 Corners
10X Merkins, 20X Knee Bends, 30X WWII Sit ups, 40x box cutters
EF Hutton Q
partner up
Hello Dolly’s, Lunge, Burpees, Booya Merkins at change over while partner makes 2 loops around the tennis courts.
Swirly Q
Mosey to do 5x Pull-ups, 5x Chin ups, 20X Dips and 20x Incline Merkins, 3 sets each
Alfred Lord Hardywood Q
Mosey to the Valley of Death rode the 6
Half a Merkin, Half Knee band
Half a Burpee onward.
Forward to 5 total.
No Guns to Charge, but
Back to the Shovel Flag
Rode the 6.
Not to be dismayed, A few minutes
of Merry at Batteau
with the WWII sit ups and American Hammers.
COT
YHC took us out.
MOLESKIN
YHC arrived to see EF Hutton pulling his shovel flag from the trunk of his car, YHC asked if he had signed up in the late hours of Sunday evening. Hutton responded “no,” but he had a few thoughts on the ride in this morning. Wheel Barrow pulled in behind Hutton, his name was not on the Q sheet either.
Flipper was just a few minutes late, with his keen sense of hearing, he determined where a deer was eating leaves, and where a squirrel was playing with it’s nuts and where 5 PAX members were counting in cadence on the tennis courts. Sitting in Silence, if you are a LIFO is the best thing to do to help figure out where the PAX is located; unless of course, there is a Sugar Shack nearby.
Swirly determined that the summer fashion selection he had picked out for Batteau this am would need to be augmented by some thicker clothing; however, running to the AO makes everyday start Sunny and 70!
AS the PAX saw the city employees drive into Forest Hill Park, everyone considered how the compensation and severance package for the City must be pretty good; which inclined Hardywood to suggest a new Mayor Candidate for 2020. A F3RVA Coup d’état for the city of Richmond:
When can their glory fade?
O the wild charge they made.
All the world wonder’d.
Honor the charge they made.
Honor the Light Brigade.
The Noble Six Hundred.
Bleederyson out
This Message was approved by the Bleeder for Mayor Campaign, The Hardwood for School SUPERintendent Campaign, The Swirly for Fight Club Campaign, the Wheel Barrow for Secretary of Transportation Campaign, EF Hutton for Secretary of Treasury Campaign and the Flipper for Dogs Campaign
Six studly souls joined YHC for a Saturday morning evolution, sponsored by quads and hams. We had a guest appearance by “Spit” from Richmond, who represented strong for his home base.
Warm-ups – Mosey from the the ball park out the front and over to the top of DNC where we did, in cadence, SSH, Cotton Pickers, Squats, Imperial Walkers, decline (I mean incline Merkins) all for count of 15.
The Thang – Mosey down the hill to the stump area for a set of 11s (Step Ups and Dips). (multiple questions by Bibo – including how many an what was the other thing and a comment by Yinz – now I remember why i stopped doing boot camp)
Mosey to the DNC parking lot – “the starting line” – up the hill we go, alternating between 10 lunge steps per leg following by 20 squats (3 Sets of Regular, 2 Sets of Sumo, 2 Sets of Prisoner) all OYO – that’s 140 lunges and 140 Squats for those of you playing at home.
Mosey back down to the DNC parking lot – for some Mary – all in cadence – 20 LBCs, 15 Obliques to each side, 15 low dollys, 10 high dollys, 10 bicycles, 10 big boy sit ups and 10 Freddy Mercury’s.
Mosey back to the starting line for round 2 – this time incline merkins (cause we were going up hill) and broad jumps (OYO and 10 each) for a total of 100 merkins and 100 broad jumps.
A side note – Seles brought on all of this.
Mosey back down the hill and through the DNC parking lot for a brief demonstration of “The Grateful Dead” for Spit and then on to the THOP (The house of pain) for some dip exhaustion (5 sets of 20 OYO) total of 100. (Green Bean was regretting his Chastain workout at this point)
Mosey back to ball park lower lot and grab a rock for some rock work. (all in cadence and befriending your neighbor after each exercise). 20 curls, 20 kettle bells and 20 triceps extensions (1st set) 20 curls, 5 kettle bells and 5 triceps extensions (2nd set)
Jog, Run, Sprint up the hill back to the upper lot.
5 Burpees OYO
COT – Green Bean took us out. Coffeeteria
A fearless 5 broke the strangle hold of the fartsack this Monday morning to enjoy the cool breeze and to slay some hills SOJ to kickstart their week. We welcomed Flatline to his virgin River Run experience and that called for the old faithful –
Left our of Bettie Weaver down James River Road past the high school. Right onto Riverton Ridge to get into Tarrington. Left at the round-a-bout onto Welby Drive. Right only Sherfield Drive past the pool. Left onto Ashwell and then downhill around the loop (the calm before the storm?) and uphill all the way to Robious Road. Cross Robious through the BUSH and right onto Powderham Lane to Twin Team and down (thankfully) the Twin Team hill. Finish with a loop by the baseball field, football field and high school, were we caught up to LugNut who opted out of the Ashwell Loop but slayed the Ashwell Hill.
YHC had 4.8 miles total and a great start to the week under our belts. Well done men.
No real new announcements – Wilson’s golf tourney is fast approaching – May 19. New West End AO is up and cranking on Tuesdays (Heartbreak Ridge) and a new AO in Mechanicsville kicks off this Thursday at Pole Green Park.
Have a great Monday everyone.
No more Gumbo for you!
A Magnificent 6 showed up and delivered.
COP
42 SSH
10 Don Quixotes
20 Imperial Walkers
15 Copperhead Squats
Kentucky Derby
Mosey to the back of the school for triple check – BTTW, flutter kicks, run to the far end of the basketball hoop.
On to the jungle gym for 7 pull ups (or ARAP) and 25 PLT. Repeato three times through.
Catch me if you can! One partner does 5 burpees and chases down their partner, while the other runs backwards around the school.
Check out the new tractor tires. Partner up with one doing tire flips while the other does an exercise. Go the length of the basketball courts and back.
Mosey to the front of the school for ring of fire. Form was great by all.
Break into some Mary – APDs, LBCs, American Hammers, Box Cutters.
YHC took us out.
“The river was angry that day. Like an old man sending back a bowl of soup in a deli.”
Fearsome 5 showed up for this morning’s hopeful running of the trails. The Q was pretty concerned about the shape of the trails with all the rain that fell earlier this weekend, so he had a road backup plan just in case. Turns out the trails were in great shape, so we took advantage.
Route: Over Nickle Bridge to Buttermilk and down to Reedy Creek. Head over to Forest Hill and back. Return on Buttermilk for the 7 milers, Head over to T. Potter and back on North Bank Trail for an even 10 miles.
NMS:
Good to have Upchuck back out this morning to carry some of the mumblechatter weight. He also took two for the team and twisted both ankles! Hope it was nothing serious, dude.
Helix was there to show us how effortless running can be. Good to hear about Hat Trick’s aspirations in his future running endeavors. When the kid starts a new sport, he goes all-in! YHC will not be betting against him.
Taxi Cab had to endure some abuse for not letting the pax know about Angus’ past endeavors. He claims ignorance, so we only gave him so much. YHC got Taxi to cuss this morning, so things are falling right into place! Awesome to have another regular on the trail run crew.
TYA was trying really hard to have a nice and quiet solo run this morning. Sorry, not gonna happen. The extra miles gave the Q some time to catch up on the going’s ons with Casa de TYA. Good stuff today.
Other than that, just another georgous day on the trail. A couple mountain biker issues, but another couple of great interactions with other MTB’ers to make up for their two wheeled brothers. The beautiful weather brought out the crowds though, as it was tough to find our cars when we got back to the lot.
Good run today, ya’ll take care until next time.
Lab Rat apologizes.
White Deer and YHC tag-teamed Q’ed this edition of Gridiron, with YHC kicking it off. Here it how it went down:
COT with YHC taking us out with a prayer of thanksgiving, grateful for the able bodies to work-out and the fellowship of the PAX
Moleskin – Note to self, do not include an exercise unless you are sure you remember all of its components. YHC completely butchered the 8 count body builders. It had been a while, and it was brutal to see. Earthworm would be shaking his head in bewilderment.
Chum Bucket was a beast on the four corners. The man is a human wheel barrow with epic strength. I have nothing but admiration for his efforts. If only I had that type of strength. I was impressed to say the least.
Good to see Cheetah out again. He is becoming a regular, which is welcomed. Johnsonville continues to work hard despite a healing knee. Great teamwork from the father and son on the wheelbarrows. Big t-claps!
Welcome back Cecil! We knew you were coming back after a few weeks away, so we amped up the workout just for you.
Finally, YHC confirmed how to silence the mumble chatter from White Deer…all it takes is a few red pills. White Deer was ready to take the Q over after 4 iterations of four corners. YHC had more, but he had had enough.
A few of the PAX did go get bagels at Einstein’s for some fellowship afterwards. It was a blessing to be with the GridIron PAX as iron sharpens iron. Thanks for letting YHC lead.
Attila
29 brave souls tackled Dogpile this morning in the blustery gloom – and here is how we rolled…
Mossy – Warm up’s – SSH, Windmills, Helicopters, Imperial Walkers, Arm Circles, Flutter Kicks, LBC’s.
Rusty Cage : 3 sets – 5 overhand pull ups – 10 crunches – 5 under hand pull ups – 3 sets of 7 Jerkins.
Pipe Loop : Partner up – run the pipe loop while completing 3 exercises – 100 Captain Thor’s – 200 Merkins – 300 Squats.
Grassy Hill : Starting in waves : Russian Solder to the tree in the middle – Bear Crawl to the pavilion (Bathroom – brick building thing) – modified to Lunges and back to Bear Crawl…
Partner Leg Toss : 3 sets of 20
Burpee Shuffle : Jog in place – each pax calls out burpee
Ring of Fire : 10 merkins – while pax planks
Mary : Cross leg lifts – American Hammers
The Scoop (Moleskin)…
YHC arrived earlier than usual this morning -(Yep I was there @ 5) 1 cause YHC was ready to go and two cause of the arts and farts in the park thing happening @ the park this weekend – (check it out).. Anyway YHC wanted to make sure the pax could park in the normal spot ( some of you will recall the last event at the park had some pax members confused).. So as a proper Q should do YHC surveyed the AO an hour before start time.. Good news was most of the RV’s had not arrived yet and those that had were on a side of the park YHC was not going to use this morning. The cars began rolling in about 5:45 and a full house of 29 was ready to roll.
The guy in the van parked by the rusty cage got a great F3RVA wake up call as we grunted through the pull ups , crunches, and jerkins… YHC gives props to his partner EF Hutton in that rotation (way to bang them out dude – love it).. We had not been over to the cage in awhile so it was good to work those muscles again.. As we finished the Rusty Cage and began to mossy down the path YHC heard a bit of mumble chatter – mostly grunts and oh no where are we going?? Yep the pipe loop – a TYA favorite that about killed us all last year… Luckily today’s weather was nice and cool – perfect for the loop. YHC has been waiting for the light to be out just enough so that we could get back down there towards the loop and pump house. This area of the park is sure to be used more in the summer. Huge props to Hardywood, Half-pipe, and Yoyo – they killed that loop – those 2.0’s made it look easy – well done!
The grassy hill was a bit longer than YHC remembered – plus YHC thought the first brick building was a pavilion (NEGATIVE) the first building is a bathroom thingy – my bad 🙂 Thanks for pointing that out Bleeder… Much respect to Bleeder, Rosie, EF Hutton, Honeydo, Flipper for continuing on with bear crawling past the first brick building for a bit – (hey they heard the Q say pavilion – so that’s what they were gunning for – love the effort)!
YHC is not sure how many of the pax were a bit hung over this morning – although YHC has a pretty good idea (LabRat) … But the burppee shuffle seemed like a great idea.. The pax crushed that without a doubt – great job… The ring of fire ( a Swirly Staple) was a success – led by Gumbo and Cosmo ( YHC apologizes again to Cosmo for calling him Seymour – YHC was staring @ Seymour and wanting Cosmo to begin the exercise (Brain Fart).. The ring of fire has become a bit of a competition – it’s cool to the the different styles brought into the mix – however YHC still loves the proper form and execution of a standard merkin – no disrespect to those with a little flair!
Great to finish up the workout with a little Mary and go out with bang! Excellent job today pax. Thanks for allowing me to lead – it’s always a pleasure … Appreciate Fudd taking us out this morning – well said brother… Remember to sign up to clown car up to cville for the launch – see LabRat for details. New AO – Heartbreak Ridge – check it out! Great job last week – On Tuesday without a challenge – just a regular Tuesday we had 50 post – freaken awesome – let’s keep it up fella’s. Phonics has some special events coming up soon in Mechanicsville – see him for details. VQ week – begins June 26 – if you have not yet q’d sign up – if you have not yet q’d at a certain AO – sign up… BRR team is being formed now – only a few spots left so get in touch with TYA, Swirly, or Bleeder soon if you would like to join us – runners and drivers needed. Y’all have heard us speak of this event many times – it is awesome I highly encourage you to find a way if you can to participate. Wed Hill runs 5:30 Hillcrest those of you signed up to run – this is a great way to increase your training so come on out ..
Have a great weekend fella’s. Take the time to to enjoy some of the blessings of life. Hug your children, kiss your wife, smile at a stranger, tell those you care about that you love them – and leave no doubt.
See y’all in the gloom!
Swirly
No one volunteered for the Q at Circus Maximus, but that is never a problem with J-ville around. Hot potato Q ensued, and here is how it went down:
Johnsonville kicks us off:
White Deer takes the reign
YHC finishes it up
COT with YHC taking us out with a prayer of thanksgiving
Moleskin – Great to have Krü with us. He is a welcomed addition to the west end PAX. No one is head locking him to show. He just keeps coming to different workouts, which is really encouraging. Keep up the hard work Krü. White Deer and I have no mumble chatter for you, just T claps and respect.
Hoops is starting to come out of his shell, having some mumble chatter for his old man. I have to show the 2.0 respect for keeping his cool even when his pops says awkward and embarrassing comments. At 15, you are a bigger man than I. I would have probably starting jogging home if my old man was speaking trash from so many orifices.
Welcome to CM Upchuck. It was great to have you. I respect the fact that a purple KB did not deter you from joining our circus. Walmart is awaiting you for the purchase of a new KB. Come back next week.
As always, grateful for the leadership of men like Johnsonville. Did not skip a beat with this workout.
See you in the gloom. Attila
8 men braved the weather and beat the fartsacks this morning to witness the VQ of Chowdah. The SF was planted and the PAX got to work.
Mosey around the church building
COP
– SSH
– Arm circles
– Don Quixotes
– Freddie Mercuries
– Cotton Pickers
Mosey to the building corner
Cinco de F3
The PAX paired up and proceeded to do a four corner workout with sets of 5.
Wheelbarrow with partner halfway along length of building
5 two count mountain climbers
5 burpees
5 wide stance merkins
5 WWII situps
5 boxcutters
Plank when finished last lap around the building
PAX completed 3 times around the building and the Q realized we were going to run out of time if we didn’t move on.
Mosey to field
Indian run around the field
Mosey to flag
Ring of fire – 10 merkins
Numberama, Namerama, Abacus took us out.
Moleskin
YHC was up before his alarm as it was his VQ this morning. Like a kid on Christmas Eve, sleep was elusive
Waiting for the rain to subside, the YHC and LP took bets on who would show up first. By-Product was the winner followed close behind by Wheelie. Out of the blue, The Carpenter (although he told YHC he wouldn’t be there) showed up after a long drive home from Queens to surprise YHC on this momentous day
It being Cinco de Mayo, YHC had full intention of making it around the building 5 times, but just like so many things in life, what looked good on paper doesn’t always transfer well to real life. We stuck with our five sets and made it through
From the beginning, Abacus lived up to his name, counting forwards, backwards, skipping numbers, and doing everything he could do confound the PAX. There was not a dry spot on the ground and not one member of the PAX made it out without being totally and completely drenched. Thankfully, the temperature was high enough to keep it comfortable.
Thanks to everyone who came out for this day. It was a privilege and a pleasure to be beat down with this crew. Looking forward to the next time.
Announcements
By-Product will be moving from the 23116 to the 23111 and will need some strong arms and hands next week. Contact him if you can give him a hand.