Category: Richmond, VA

  • Who says you can’t play baseball in the rain…

    12 crafty veterans turned out in the standard NoToll misty gloom for a modified game of F3 Baseball – at NoToll you have to play in the rain.  This is how it went down (more or less):

    Mosey to parking lot for COP

    All, IC – Arm Circles (small then large, forward then backward), Hellicopter x10, SSH x 25, DQs x 12 and ISWs x 10

    Count off into two teams for a game of modified F3 Baseball – Team 1 started on “offense” and Team 2 started on “defense”.

    Inning 1 – Offense run around the parking lot while the Defense recorded 3 “outs” by each member completing 10 Burpees, 20 Merkins and 30 LBCs then plank position until the last defender finished.  Offense and Defense switch for the bottom half of the inning.

    Inning 2 – Offense – alternate skip-jumps and sprints around the parking lot; Defense – 10 CDDs, 20 jump-squats, 30 2-count flutter-kicks, then Al Gore.

    Inning 3 – Offense – alternate karaoke and lunges; Defense – 10 2-count mountain climbers, 20 2-count ball dippers and 30 2-count Freddie Mercuries, then plank.

    Inning 4 – Offense – alternate bearcrawl and shuffle; Defense – 10 LBCs; 20 Burpees and 30 Merkins, then AG.

    Inning 5 – Offense – alternate broad-jump and sprints; Defense – 10 flutter-kicks; 20 CDDs; 30 jump-squats, then plan.

    Inning 6 – Offense – run; Defense – 10 BDs; 20 FMs and 30 MCs, then AG

    Entire PAX meet in the middle to finish the game with 10 Burpees.

    Mosey to tennis courts for a few minutes of Mary – 10 Dr. Ws and Superman;  Mosey to VSF for COT and YHC took us out.

    NMC:  Typical NoToll morning – always bring your mud-shoes.  Thanks to such a fine PAX for posting for my VQ – much appreciated.  YHC shot his wad early with a dead sprint from the VSF to the parking lot for COP – can’t beat adrenaline, but I almost couldn’t maintain the COP counts.  The “field” was a little wet, but the PAX pushed forward, including enduring bear-crawls and broad-jumps (or bunny hops – J-ville’s bunny hop speed and endurance was impressive) that seem to go on forever. YHC managed to turn ISWs into a 4-count IC exercise – we will call that a work in progress.  And those Dr. Ws hurt.

    For those keeping score at home, the PAX completed 40 Burpees, 50 Merkins, 40 LBCs, 30 CDDs, 50 jump-squats, 40 flutter-kicks, 40 mountain climbers, 30 ball dippers and 50 Freddie Mercuries – and about 2-miles (by my watch) around the AO.  Not bad for 6 innings.

    Thanks for the opportunity to lead.  It was an honor to step out front and lead such a strong PAX this morning.  See you all back in the gloom soon.

  • This sucks, let’s do something else

    Three of the faithful and 1 FNG used questionable judgement, and posted to DaVille during a lightning storm.  Really?!?  OK then, let’s roll…

    COP

    All, IC:  SSH, Skip Jacks (?), Don Quixote, Merkins, (maybe another thing or two)

    THANG:

    -Parking lot tracers:  Run up parking stripe, karaoke over to next stripe, run backwards down.  Repeato to the first island then face other direction.  Go to the end of parking lot.

    -Mosey to soccer field for “Love Angle”.  No hill to work with, so YHC modified this crowd pleaser to match the terrain.  Partner up, partner runs to first light pole, then angles down to beach volleyball court.  Touch the net and run back to tag out partner.  Partner closes the distance alternating between lunges, broad jump burpees, and walk out merkins.

    -11’s across the soccer field, pole smokers and Richard Kimbles burpees.

    -Ring of Fire (Rosie style):  Pax starts in touchdown Al Gore, first man drops for 10 merkins, then holds plank, send it around.  Back to first man 10 merkins then back to TDAG, send it around until everyone gets a turn.

    1 MOM:  Flutter Kicks brought to you by TYA

    NMS

    YHC was very happy to see TYA roll in….and to have finally got Randy (FNG) to post.  Baggage Claim continues to make DaVille his home on Tuesday mornings…he is a reliable face in the gloom here now.  Gotta get him out to meet the RVA crowd though.  The pax was treated to some nice distant lightning as we got going this morning, so I am sure it was a downpour on the south side for Gumbo’s VQ.  Hope it went well down there!

    The workout started out innocent enough….with TYA calling parking lot tracers “fun”.  Ok, time to tighten the screws.  Love Angle let everyone (including YHC) know we were here to work.

    11’s was initially called out as pole smokers and Richard Kimbles.  The pax chose to do RK’s descending, so after the first round of excersizes, it seemed cruel and unusual to go thru that many of THAT excersize.  Audible was called, switch to standard burpees.  Also of note, pole smokers were done on an incline, which really worked some magic late in the reps, at least to YHC.

    The weather stayed pleasant, with no lightning strikes….so that’s good.  Thanks for the opportunity to lead, gentlemen!

    Also, welcome to Randy (Phonics)!  Phonics is a great guy that I hope will quickly become a regular to DaVille and other AO’s.  Thanks for coming out, brother!

     

    Lab Rat

  • Mosey around the neighborhood

    5 veterans showed up to U of R for this week’s iteration of the Spider Run and were joined by 2 other veterans late in the run.  Here’s how it went down:

    The plan was for the fast runners to run ahead of the rest and turn around at different points of the run to rejoin the slower runners.  Unfortunately YHC was the only PAX that was not in the fast group, which encouraged me to run a little faster this morning.

    Mosey down Lakeview Lane along the lake, cross the lake at the bridges over the island, take a right on the trail through the woods, take a right onto College and then a left on Baldwin to start the tour of Westham.  Right on Wood, left on Baldwin, right on Hollins, right on Woodberry, right on Horsepen, left on Devon, right on Ridge Top, left on Chandler, right on Gardner down the hill to a left on Wheeler and then a right on the path through the woods over to the intersection of Boatwright and Campus Drive.  Take Campus Drive over to a right on Gateway Rd. to re-enter U of R campus.  Left at the bottom of the hill to the path that leads to Roselawn.  Up Roselawn to a right on Ridgeway, back down the hill to campus.  Take Westhampton Way up the hill to Keller and then up and through the old “Westhampton” campus.  Take a right onto the path through the woods and disc golf course to return to the lake.  Run around the south end of the lake where we ran into Sippy Cup and Copernicus.  Back to the Virtual Shovel Flag for COT.

     

    Moleskin:

    We missed seeing some of the Spider Run regulars today, but understand that there was an effort to represent properly for Gumbo’s VQ at NoToll.  I’m sure Gumbo delivered a proper beatdown worthy of a Keydet.

    When asked at the beginning of the run what we were doing today, YHC replied that we were going to run some hills.  Saab commented at the end of the run that he did not remember running anything flat……we were either going up or down hills for almost all of the run.

    Early in the run it was noted that Lockjaw was not present.  This was a bit disconcerting as he had pontificated in the past that he was the “glue keeping the Spider run together”.  Thankfully we didn’t fall to pieces without the presence of “Captain Hook”, although I did miss having someone to run a “moderate” pace with me.

    Toga mentioned at one point that Offshore’s wife was upset about the fact that Offshore’s rear end was not as big as it used to be.  And she blames F3 for this.  She seems to be the female version of Sir Mix-A-Lot and likes Big Butts.  What is most troubling is the fact that this conversation took place at church with Toga this past Sunday…..YHC cannot imagine how you got on that subject.

    The PAX was met by Sippy Cup and Copernicus while finishing the run with a lap around the lake.  Sippy informed us that he reached the AO a bit late and even though Sippy glimpsed us running across the lake to start the run, he was not able to find the PAX after we took a right to run through the woods.

    Just after COT one of the groups that pays to work out ran past and I unfortunately did not get any “Hey Roger’s” like I was hoping for.

    YHC took us out.

    Good run.  Enjoyed it fellas.

    Announcements:

    Toga is trying to EH guys to run a Spartan race at Wintergreen on 9/24.  See him for details.

    There are still one or two slots open for the BRR……see TYA for details.

    Fudd out

  • Odd man out

    5 posted for a glorious RVA morning at the Punisher.  It went something like this:

    Mosey to northeast corner for 10 merkins (Note: The PAX was told that merkins and burpees had to be chest to the deck for the entire workout.)  Line up at the soccer field for circuit fun:

    • 50% to other end, 10 merkins, backwards run back, flutters kicks
    • 75%, 20 2 count flutter kicks, backwards run back, toe touches
    • AYG, 10 burpees, backwards run back, LBCs
    • Partner carry down and back, 20 WWII sit-ups
    • Wheelbarrow down, power skip/jump (yeah, I know) back, plank fun
    • Repeato x3

    Mosey to playground for 8 pull-ups and 10 Bulgarian squats per leg, repeato x3, Freddy till all done

    Mosey to flag for American Hammers, Scissors, single leg APDs

    NMM:  There was little mumble chatter throughout this little jaunt around LHE, and that’s always a good sign.  This was not the original workout YHC planned, but they rarely happen the exact way you intend.  Splinter rolled in and gave us an odd number, so the PAX needed to modify.  Splinter unknowingly saved everyone from something that YHC will save for another day.

    Great work today!

    Some items of note:

    • Splinter and Swirly took a spill during partner carries.  It looked like someone stepped on a spider with long legs and arms everywhere.
    • YHC learned that the fireman’s carry is not the swiss army knife of partner carries.  Doing more squats would likely help with that.
    • Two more spots open for the BRR
    • Exploratory committee formed for 9/24 Wintergreen Spartan Race, see Toga

     

  • Engelbert Humperdinck

    A PAX of 11 posted for the May 2nd episode of #ThePunisheRVA.  It happened like this:

    Jog across the front lawn of Holton School for the startup COP – 20 x Don Quixotes, Imperial Walkers, and Imaginary Jump Ropes along with 15 x Arm Circles (both small and large, forward and reverse).

    Mosey to the concrete pad in the front parking lot for a try at the 13 Acres Baker’s Dozen.  Thirteen exercises in this order:  Merkins, Box Cutters, Squats, Carolina Dry Docks, LBCs, Back Lunges, Wide Merkins, Hello Dollies, Alternating Lunges, Close Merkins, Flutter Kicks, 180 Jumps, and Crab Cakes.  Start with 13 reps of the first exercise and follow with 7 for each of the remaining exercises.  Round 2 – the 13 reps move to the second exercise with 7 of the other exercises.  Repeat, chasing the 13 reps through the rotation.  Called a couple of audibles, including halting the rotation as we were running out of time.

    Remained at the concrete circle for some stretching – Child’s Pose, Cobra, and Downward Dog along with a little bit of Planking.

    Mosey to ShovelFlag for COT.

    Moleskin:

    Days of rain = wet ground – we stuck to the concrete – you’re welcome.

    May 2nd was Wedding Singer’s birthday – still has years of “hate” left.  Also the birthdate of the singer named above – YHC is betting this reference is unmatched in other F3 posts.

  • She did smell nice didn’t she…

    8 posted for today’s trail run and we couldn’t have asked for better weather. Most took southside to Forest Hill (loop) and then back again…about 7 miles. Lab Rat arrived early and ran what was largely a road-based run that covered about 10 miles. YHC enjoyed conversation with the PAX along the way. Glad Udder brought Tramp Stamp for his first trail run…great to have you there guys.

    During COT, YHC was a bit surprised when a partially clothed man attempted to insert his bare torso into the circle, but soon realized it was Lab Rat coming in from his extended run.

    Best of luck on the half marathon (next weekend) Lab Rat and TYA.

    Still need 1-2 men for the BRR (you know who you are…)

    Saabinator out

  • #41

    18 came out to see the sun – an infrequent sight these days.

    The Thang:

    20 SSH, 20 DQ, 20 Russian Soldiers, 15 copperhead squats

    Mosey over to the field in front of the Carillon for modified triple checks. Pax at one end of the field doing squat jumps, Pax at the other end doing Carolina dry docks, a runner set them in motion. Each pax does 4 runs.

    Head up to the woods for touch a tree. 3 trees with incremental burpees at each tree. 7 new trees with incremental merkins. 11 new trees for speed.

    Head down past the pull up bars, down the trail to the road by the pump house. Modified Dora.

    Partner up and while one runs up the pipeline and back down the trail, the other does the following: 41 burpees, 141 merkins, 241 flutter kicks, 341 LBCs.

    Why 41 you say? Today is YHC’s 41st b-day and its time to celebrate with a little extra effort.

    Head up love hill to the wall next to the bowl. Partner up and one partner does balls to the wall and the other runs the bowl and back – bear crawling the hills. Switch and repeat.

    Two minutes of Mary – APD, American Hammer.

    Swirly took us out.

    NMS:
    There was a seal team wedding going on with technical tuxedo t-shirts and tutus. A sight to see.

    Way to go Saab for running to the workout, pushing hard and then running home for 18 miles distance.

    There is an outstanding ruling on whether Wilson is in attendance for today’s workout despite leaving 26 minutes into it. I think the pairing up with teams of 3 and teams of 2 made him uneasy. Corporate is confirming attendance based on policy.

    2nd F at ET where fun and good times were had by all.

    Announcements: Lockjaw has Q on Wednesday’s BRR training run, if the back allows. There will be a pre-blast with specifics, but I am thinking of of a later start (6:00/6:15 PM) and we will rally at 3 Sports for the Devil’s Pitchfork.

  • Try resetting the ground…

    7 men chose not to succumb to the fartsack this morning and showed up for a run in the cold rain. This is what transpired…

    Ran the carillon route, 6 and 5 mile options in reverse direction from what Lockjaw first introduced. Others ran and out and back along Grove for a 3-4 mile run.

    Moleskin:
    There was a bit of irony in trying to avoid the puddles as we exited MM. By the time we all were at the half-mile mark we were all pretty well saturated from head to toe. YHC was working to keep up with Sippy for the first mile, where he clocked us at a sub-7 minute pace. Sippy in-turn stated he was working to keep up with me, so at that point we dialed it back a bit.

    On our return trip we saw Circle K and TYA, but Swirly disappeared. It was only until later we discovered he charted his own route. Still not certain if he got lost or it was his preference to return through Windsor Farms, but kudos to him for getting more distance in.

    When we returned, it was fun standing in the rain shouting instructions to Lugnut on how to jump a car battery. We had to “shout” of course because none of us were going to stand close enough to provide any physical assistance nor endanger ourselves.

    Saab out

  • Seeing Stars

    7 Circus Clown Faithful assembled at Mills Godwin HS for a Kettlebell beatdown that went something like this:

    THANG

    Farmer Carry around the bus loop

    COP: 25 SSH, 10 KB Slingshot/Roundabouts (each direction), 20 KB rows OYO, 10 KB merkin rows (each side) OYO, 20 Flutter Kicks

    Circus Star (4 corners + farmer carry to Star after each set)
    15 Goblet Squat
    15 Halo
    15 Swing
    Lung to Point & back
    Star: 20 LBC

    Repeato: Increase everything by 5, change Star to 5 Burpees

    Mosey to Bus Shelter

    Parade of Elephants
    Circle up facing out on your 6
    pass KB to right on 1, to your chest on 2, press overhead on 3, back to chest on 4
    Just keep passing until Q says stop

    Repeato: in reverse direction

    Partner Curb Crawl (partner up, crawl, 1 set on left side, crawl back, 1 set on right side: share KBs)
    1) 20 KB Lawn Mower Pulls
    2) 15 KB curl
    3) 15 KB Suitcase Row (feet together, back at 45, other hand across belly holding hip, row towards hip do not move shoulder)
    4) 10 KB Clean/Rack/Press

    Triple Check
    – KB Merkin/Row (5 each side) – pacer of the 3
    – Millineum Falcon (People’s Chair w/ KB held out like the controls to the MF)
    – 6-count KB Bridge/Press/Pullover

    Mosey to VSF for COT (Atilla took us out)

    Moleskin:

    YHC thought he’d planned too much…and he did…but just by 2 reps of the Triple Check.  Respect to Atilla and Toga? for the extra KB Merkin/Row.  The first 20 of those in the initial COP wrecked YHC’s shoulders…

    Solid effort by everyone today…lots of reps…lots of variety…not much ground covered.

    Not much mumble chatter…mostly ALL business today with the exception of Toga’s Trump quote of the day regarding Trump’s fight with venereal disease in the 70’s being like his own personal Vietnam.
    Make America Grate Again

    Everyone got a chance to experience Toga’s big balls during the Parade of Elephants.  Impressive girth, Toga.

    Announcements:

    • Keep EHing guys in RVA
    • Gumbo’s VQ @ NoToll next week
    • F3 RVA’s Service Outing @ The Doorways – Monday, May 23 (see backblast or YHC)

     

  • Counting up…is that something new?

    14 showed up for what YHC hopes proved to be a good beatdown. This is what transpired…
    – COT: SSH, DQ’s, Merkins, Squats, (and perhaps something else I can’t recall)
    – 2 burpees at each tree from one end of the school to the other
    – Doras (sort of). Partners complete 100 Derkins and then 100 supine pull ups while other runs out and performs 5 dips…and then 5 incline merkins
    – Ascending reps across tennis court..stop at at midpoint, exercise, run to end, then backwards run to start. Ascending reps at each stop (e.g. 3,6,9,12). Burpees (x1), high knee jumps(x2), squats (x3), merkins (x4), LBCs (x5)…maybe that was the order
    – Everyone lines up holding legs at 6 inches. Person on end jumps over each PAX…repeat (indian pole-smoker arrangement)
    – Ring of fire merkins…once completing 10 reps, bear crawl around circle.
    – Burpee shuffle: Person calls out number 1-3 (HoneyDo special). No consecutive numbers allowed.
    – Indian run/Native American run (what have you) around perimeter back to flag.

    NMS
    Fields were deemed unusable so YHC took the hint this time and moved the “multiplier” to the tennis courts which actually worked out better (easy to locate the mid-point, and less chance of tripping when running backwards). It was about the time that we were counting up by 4’s that Flashdance showed up. It was questioned whether he was truly LIFO, or just extremely early for tomorrow’s RAMM. Anyway, he broke some speed limits to get there so we appreciate his resolve.

    YHC could not hear what the mumble chatter was during the COT…too focused on counting. Certain it was at my expense (sorry I missed it). Otherwise we all tried our best Doner Kebob imitation by throwing out a “Hi Roger” here and there. YHC instructions were vague as usual: A quick ask to Sippy to start a count (of PAX) turned into a simple upward-count. TYA responded by saying he had never heard that method before…live and learn.

    Announcements: RAMM on Friday (Saab will Q). TYA will be sending BB’s regarding Wednesday evening training runs for the BRR. I’m sure there is something else I missed.

    Saab abides…