Category: Richmond, VA

  • F3 Repels ticks

    Seven redwoods posted for a Wednesday morning beatdown. Weather was a little damp, but otherwise beautiful…Seemed like 70 and sunny to me.

    The Thang:

    Mosey towards nickel bridge. COP, disclaimer, 35x SSH, 30x LBC, 10x arm circles (front and back), 20x mountain climbers. Mosey to first shelter. Bearmuda triangle with Berp and Merks. Bearcrawl to light pole 1 x burp/merk, bear crawl to tree, 2 burp/merks, bear crawl to fireplace 3 burp/merks. Repeato x 3. Mosey towards other shelter, on the way pick up fallen limb and transport to the brush pile. Mosey to other shelter. Elevens with WWII situps and 4 count mountain climbers. Eleven route is down the hill about 100 yards and back up to the shelter. When completed, do hill repeats until all pax are finished. Mosey back to shelter. Tabata dips followed by tabata LBC, followed by ring of fire with 10 push ups. Mosey towards flag. 3.5 minutes of mary with American hammers, LBC, Bay City Scissors.

    COT with Fudd taking us out.

    NMM:

    Awesome to have Bleeder back out there for a workout, for the most part. He put in a good workout, but could not resist messing around with the Q. When YHC started the workout with SSH, I was determined to do as many proper SSH as possible. Having spent the past 1.5 years perfecting my technique, I was all ready…until, I turned towards Bleeder and he was doing his best to imitate my worst SSH form.

    Fudd is a constant feedback machine. He was really happy when I described the Bearmuda triangle. He also loved the Bay City Scissors giving the Q ample feedback. If “feedback is a gift”, Fudd is the biggest present you could ever get. (I know I might get feedback that this is a little hypocritical for me to say…but what the heck).

    I am going to throw out a new corporate challenge for the PAX. It is going to sound easy…but I bet no one can accomplish it. The challenge is simple. Beat Swirly to a workout. Any workout will do, you just have to get to the AO before him. Good luck to all.

    Welcome to Last Time, Keith. He posted for his first workout from a recommendation of a friend who had posted once. He has been doing Seal workout for sometime and was looking for something a little bit different. Hopefully F3 will fit the bill.

    Finally, over my 1.5 plus years as an F3 PAX, I have found many amazing benefits of F3. This morning, I discovered one additional benefit. An F3 workout will eliminate ticks from your body. On the way in, I felt a bump in my underarm and noticed that I had a tick. The tick appeared pretty happy and content in its new abode. That is, until I stared the F3 workout. The beatdown was too much for the tick. When I completed the workout, the tick was gone.

    See you in the gloom

  • 2nd F Pre-Blast: F3 RVA Service Outing @ The Doorways

    RVA Pax,
    2 weeks ago at Circus Maximus I suggested an additional 2nd F outing idea for May: Spending an evening Preparing and Serving a dinner for the guests of The Doorways.  Several folks were interested in participating.

    The Doorways is one of the largest hospital hospitality houses in the country (112 rooms) and THE largest in the country operating on donations alone. Guests include patients and caretakers who are receiving medical attention away from home. (http://www.thedoorways.org/about/the-doorways/)

    One of our own, London, works as the Community Outreach Manager at The Doorways.

    The Doorways has very nice kitchen facilities and food donations of most varieties available for their guests. However, they welcome volunteers willing to prepare meals, serve meals, plan a post-meal event (like calling a few games of Bingo), and mostly spend time with guests.

    I was thinking we could prepare a Taco Bar with all the fixings…I can check with London the week before to earmark some of the donated food for F3’s meal day…and fill-in with whatever produce/perishables we’d need.

    This month, they have scattered meal volunteer needs.
    I was thinking we could offer our services on one of the following:

    • Wed May 11
    • Fri May 20
    • Mon May 23
    • Thu May 26

    Depending on numbers of folks interested, I’d like to extend the invitation to our families to join us. Fridays might be easier for those of us with young families.

    Who is interested…and which of the days above works best for you?

  • Back to the Track

    6 faithful and 1 FNG showed up ready to work at Source of Truth.  It’s not NoToll so it was just damp and not rainy.  A warm up lap around the bus loop to catch the LIFO and Bobber with a tight back. Disclaimer and we were off…

    THANG

    Warm a Rama IC-  DQx10, Seal Jacksx25, Peter Parker x15, Overhead Claps x20
    Mosey to the school for a triple check – Balls to the wall, ww2 and run to that tree and back.
    Slide over to the bus loop for curb crawls 1 to 5.

    Mosey to the track for a little bit of speed work.
    100 yds at 75%, crunchy frogsx10 IC
    100 yd jog, 100 yd sprint, merkins x 10 IC, crunchy frogs x 10 IC
    100 yd jog, 200 yd sprint, ISW x 10 OYO, merkins x 10, CFx10
    100 yd jog, 300 yd sprint, Alternate shoulder taps x10, ISWx20, merkin x10, CFx10
    Sprint to the sidewalk out of the track

    Curb crawls 4 to 1
    Mary – Flutter kicks x20, APDx10, 1 leg APDx8 each, cross leg lift x10 each
    Back to the SF (courtesy of DK) COT and Wilson took us out.

    MOLESKIN

    Welcome to Velcro, and well done Bobber, EHing a FNG after 1 week in the gloom.  Looking for more guys out of that Hallsley neighborhood.  Some untapped potential for F3 Richmond in western Chesterfield.

    Lugnut, not typically LIFO, caught us on the back end of the warm up lap of the bus loop.  Bobber had his back seize up on him during the warm up lap but pushed through the warm-a-rama and loosened it up.

    DK seemed a little disappointed that the curb crawls only went up at first but YHC brought them back at the end.  What comes up must come down.  YHC wanted to try a little speed work ala Johnsonville and appreciates the PAX accommodating.  Wilson was excited  and pulled ahead when YHC gave the direction to sprint to the sidewalk and not the full 400 yds he may have been expecting.

    May the Fourth be with you.

    Rosie

  • I wonder if Copernicus ever had these problems

    6 showed for a moderately damp run around UR. This is what transpired:

    5 mile run not counting runs to and/or from the AO. Covered many hills around the university – too many to count or name.

    NMS:
    YTC wondered where all the regulars were until he recalled that today was FlashDance’s VQ – congratulations man. Kudos to Marv and Sippy for making the 3 mile run to the AO. Found out later that our FNG had missed them at their starting point so he just drove on over. (Could have turned around and gone home, but this guy had the persistence and fortitude to track us down…thus named Copernicus). A hearty welcome to F3 Copernicus…look forward to seeing you again!

    One PAX had a seeeerious restroom need. All I’ll say is that we are all fortunate he found a port-o-john a short distance into the run. The (almost) inevitable alternative would have been frowned-up by the U of R grounds-keeping staff.

    Anyway, we had a quick circle-up and YHC caught a run back to Westham with Pucker.

    See you in the gloom everyone.

    Saab out

  • Happy Anniversary

    Mother Nature graced us with the perfect gloom this morning as two faithful eagerly greeted the rain drops for a beatdown that went down like this:

    Mosey to grassy area near first parking lot for COP.

    Invisible Jump Ropes x 23 (forgot to stop counting), Arm Circles Forward Little/Big x 10/5, Arm Circles Backwards Little/Big x 10/5, Don Quxoite x 20

    Start at first lamp post and alternate exercises until last lamp post behind baseball field.  Exercises were merkins x 10 and squats x 10.

    Mosey to parking lot near football field.  Touch a tree x 1,3,5 with the same number of burpees as the tree you were touching.

    Mosey to bus loop at elementary school for Dora 123.  Partners complete 100 dips, 200 two count flutterkicks, 300 LBCs alternating while other partner runs bus loop.

    Abacus Q – Side straddle run half way around bus loop, regular run half way around bus loop, other side straddle run half way around bus loop, backwards run half way around bus loop.

    Jog back to shovel flag.

    COT.  Abacus took us out with a prayer.

    YHC signed up to Q this morning for purely personal reasons.  Today is YHC and YHC Ms 19th wedding anniversary.  I figured if I signed up to Q, I would not forget the importance of the date.  Mission Accomplished.  F3 RVA is all about Fitness, Fellowship, Faith and helping the PAX members remembers dates.

    Small PAX this morning at DaVille, but YHC and Abacus attacked the gloom with all we had.  Abacus definitely pushed YHC, and for that YHC is grateful.  My original plan was to introduce Old Glory to the regulars at DaVille, but with the small PAX, YHC audibled to a workout that covered the entire back of the property.  With Flashdance VQ, LBG, it would have been perfect.  Don’t worry, Old Glory will make an appearance at DaVille.  (It is a Tuesday after all.)With the fields soggy, we stayed on the road that runs from the high school to the elementary school and returned the same way.  Who new that the entire run back was an incline that proved to be the perfect way to purge the lungs and end a great workout.

    Great way to start the day.

    Circle K

  • Little Baby Glory (LBG)

    Well on a stormy morning 13 men were out to play hard.  This is my first Q so I hope you all are a little beaten down in a good way.   Its was a honor to lead these men today. So here is what went down:

    COP

    5 minutes of chiropractic approved warn up

    Than LBG: 35 minutes: start off by running 2 labs than 20 merkins run to then next corner 10 jump squats, run to the next corner 20 LBCs run to the next corner 10 mountain climbers.

    Ring of Mary/Sally 30, 60, 90 degree holds for merkins and flutter kicks while we ran around the ring.

    Finish: ran back to the flag: huddle and pray

    Thanks men; this has been a life inspiring 6 months, I am blessed to know each and everyone of you my brothers in Life!!!

    See you in the Gloom!

     

     

  • Time to put in the work!

    Gents, BRR is now about 4 months away. If you have not started to train yet, the time is now. A good way to think about the BRR from a preparation perspective is to get your body prepared to run a half marathon (maybe a little more for the 9 person team). Last year Jville helped out and put together an individula training plan for me. If you would like help putting one together, feel free to reach out to me or Jville directly.

    One of the things we did last year was a Wednesday afternoon hill run. We are going to start that again this week. We will rotate location (and Q’s). This Wednesday will be at 5:30 at Hillcrest avenue in the city. It is 3/4 of a mile to the west of Mary Munford school. Take a left onto Hillcrest and park on either side of the road. TYA will be the Q for this run (so you can imagine how creative it will be).

    One of the other benefits of the Wednesday afternoon run is that you can simulate what it is like to run on consecutive days by adding in SOT or W-Dog on Wednesday am and Thursday AM 45 MOM. Doing those three workouts in succession is about the same amount of time your body has between BRR legs (of course, it does not simulate the complete lack of sleep).

    Everyone and every running level is welcome. See you out there tomorrow.

  • No Adrian Sighting

    A PAX of one posted at RVA’s newest AO, slightly less than 4.5 hours from #NoToll.  Quick 1.5 mile stroll to the Art Museum for a Rocky inspired beatdown.  Circle up around the Washington monument for COP.

    COP

    – Imperial Walker x20
    – Copperhead Squat x20
    – Arm Circles x15 forward and backward
    – Russian Soldiers x20

    The Thang

    11s on the steps of the Art Museum.  Merkins / WWII situps.  Run 2 steps at a time going up and 1 step at a time coming down.  Start with 10 merkins and 1 WWII then work way down to 1/10.  For the record there were 72 steps to get to the top.

    Mosey to the bronze Rocky statue for modified tabatas.  4 sets of jump knee tucks followed by 4 sets of dips on the park bench.

    Mosey back to the steps for 1 final Rocky inspired run up the steps, this time 3 steps at a time, 20 american hammers at the top, back down and 20 american hammers at the bottom.

    Stroll back to center city and the virtual shovel flag.

    Moleskin

    YHC couldn’t go a whole week without an F3 inspired workout so decided to throw one in the mix in rainy/gloomy Philadelphia.  YHC tried to EH a few tourists as they were taking selfies in front of the steps and rocky statue, no luck.  Many odd looks were received, especially during 11s.

    If you make it to Philly it’s worth a trip to the Art Museum.

    See everyone in the gloom.

    Splinter out.

  • Galactosemia Golf Tournament – May 20th- Save the date!

    Hey fellas – Many of you have requested the information for the Galctosemia Golf Tournament every year to raise fund to find a cure for this rare disease. It personally affects our home as my younger daughter deals with it daily!

    The golf tournament website is:

    www.forethecause.org

    There are only a few spots left, so sign up now. Even if your not a golfer, it is a great time!

    All the info is on the site!

    Thank you again for all the support from my F3 family! I have also included the national Galactosemia website in case you have some free time and would like to learn more.

    www.galactosemia.org

    Again 0 thanks and see you in the gloom!

  • No Place to Hide in a PAX of Three

    Three of the faithful posted for the late-Saturday morning beat-down. Johnsonville planted a SF and took Q. This is how it went down, more or less:

    Start near SF for COP:
    25x SSH
    15x Scapula Merks
    25x Don Quiotes
    25x Long Slow Squats

    Mosey to grassy knoll near old schoolhouse.
    10 minutes of burpees

    Mosey to low football field directly north of the school for COP.
    25x Imperial Walkers
    Line up on sideline and perform elevens running laterally across field with plank dips and single leg Alabama prom dates.

    Mosey behind school to pullup bars.
    1 member of PAX does 20 Merkins and planks
    2nd member of PAX does 10 pullups
    3rd member of PAX spots
    Rinse and repeat 3 times in all.

    Mosey up to bus lane behind school. Perform Blimp counter-clockwise along bus lane and west on drive, including the following exercises: lunges, bear crawl, crawl bear, crab walk, backward crab walk, plank walk left, plank walk right, single leg left bunny hop, single leg right bunny hop, two leg forward bunny hop.

    COT. Coffeeteria

    Moleskin —

    The #GridIron numbers were low, but the men were focused and strong. I am impressed by how much stronger Attila is now compared to a year ago. White deer continues to excel at upper body and core.

    F3Richmond needs more participation from the far west end. Please continue to headlock men who live out that way.

    We still need Qs this week for SOT and RAMM.

    Great job, men! Jville