Category: Richmond, VA

  • Blue Sky

    The Thang

    Five seasoned trail runners departed and headed east on the North Bank Trail to the Texas Beach bridge. Heading west and running along the river – we passed the Nickel Bridge, the train bridge, and just after Powhite we turned and came back to the VSF.

    NMS
    Other the the overcast skies, today felt like the Allman Brothers song “Blue Sky” as we were consistently in proximity to the rambling river and streams. The birds were aplenty and we caught five deer off guard as they bolted across our path through the woods with one diving into the stream.

    As we went west of the pump house, we had to blaze our own trail for the most part. I am sure it will be overgrown and impassable in a month’s time. We kept going and made it pretty far west just beyond Willow Oaks on the other side of the river. We turned around at this point. I could see a path continue further, but we would most likely keep taking it until we hit the Huguenot Bridge. Sometimes it is best to know when to turn around versus peering around another bend.

    YHC took us out. 2nd F at ET.

  • Did he say 3?

    11 faithful made their way through the Arts in the Park traffic closures to post at Dopgile on a beautiful spring morning. 50 degrees and cloudy but hints of light as the PAX got started at 6. It went down as:

    COP – 25 SSH, 10 Merkins, 20 Freddy Ms, 15 DQs.

    Mosey to pole line for Pole Smoker Indian Run. Then line up on road for Burpee Road, this time 3 burpees per street light, for a total of 60 burpees.

    Mosey to other circle – 100 LBCs OYO. Mosey around tents (and junk food vendor signs) to Pull-Up Bars:
    5 down to 1 of : Pull Ups & Chin Ups. Finish up with 15 Dips.

    Mosey down pipeline hill to Pump house road – Bear Crawls up to 6 and back down.

    Mosey up PH road to Toll Booth for Boulder Merkin Indian Run – PAX planks on boulders lining the road, 10 merkins for end PAX and rotate along. Bonus of 10 Merkins for all PAX when a car passed by on the road.

    Mosey to grass near flag for 5 min mary – Hells 2 Heaven, APDs – horizontal version, Cross Leg Lifts, & American Hammer. Finish with Burpee Shuffle, but instead of saying Burpee each PAX calls out a number between 1-3 and then PAX does that # of burpees. Roughly 25 burpees total.

    NMS –
    So good to have Chesney back for a RVA beatdown. Good work this morning!

    YHC used a lot more of the AO this AM as the Arts in the Park tents took up most of the main area. As the PAX split the road to take on Burpee Road there was some confusion as to the # of burpees per streetlight. Wilson asked a few times if he heard “3” correctly. With the 10 min of Burpees and slaughter starter craze at other AOs YHC hoped to start off the beatdown with a heaping helping of burpees.

    The PAX knocked out the Pull Ups with determination, this is a weak point for YHC but loves to see the Dogpile regulars take the challenge on each week. The most mumblechatter of the beatdown was during the Curb crawls on Pumphouse road. THe section of road seemed to be at least 4 lanes wide as the PAX took it on in stride. There was confusion as the PAX ran past Love Hill and up the hill to the main road.

    The audible to have the PAX all do 10 merkins as a car passed was painful as there was way more traffic than usual at 6:45 on Saturday morning. Still the PAX worked their way up the hill. On the altered Burpee shuffle most went with 3 Burpees, making for a strong finish. No slacking at Dogpile. Again Coffee at ETs is a highlight of the week for YHC and glad to have the fellowship. Glad to see Garbage plate come by for ET, although for more measured breakfast than his namesake.

    Announcements – Flashdance has his VQ at NoToll on Tuesday and Chum Bucket has Q at Punisher on Monday. At ETs Wilson committed to the BRR, we have witness who can attest to the authenticity of this claim no matter what he says.

    Pleasure as always to take the lead this morning at Dogpile.

  • Patterson here we come

    9 runners and 1 strong biker posted for a Friday morning workout. Weather continues to be stellar for the morning workouts. Early morning workouts certainly take advantage of good weather conditions.

    The Thang:

    5 milers, Commonwealth to Patterson, Patterson to St. Christophers, Left onto access road in front of Three Chopt, Left on Grove, back to school and one lap around school to finish. 6 milers, right on grove to Hamilton, left on Hamilton, Left on Patterson, then follow the 5 mile route back. Bikers, head to UR and play on the hills for 45 minutes.

    Naked Moleskin.

    Always interesting to do a new route. This is one of my favorites from the past, when I used to live at the intersection of Patterson and Malvern. Good memories of the route and it did not disappoint me. With a new route, comes directions. When YHC was explaining the turn onto access road in front on 3 Chopt, I was having a hard time conveying the concept to the PAX. Splinter quickly cleared things up “look, just dont run on three chopt”. That worked and it seemed like everyone got the idea. Only problem with the route was the stated mileages. I was off by about a half a mile on the 45 and 6. The PAX were very accommodating, just adding the trek around the school to get the stated distances.

    YHC was in hot pursuit of Gumbo for the whole run today. Gumbo is much like Bleeder. You can catch up to him, but there is no way to pass him. I caught him on 3 occasions, did not change my pace, yet he pulled away again and again. Oh well, maybe next time.

    We had three takers for the six mile route today. Sippy, as usual. He was joined by Splinter and Rosie. Not sure if Splinter is a regular six miler, but this was Rosie’s first round with the longer route. Great job fellas. I only hope one day to be able to do that.

    YHC took us out.

    One slot left for the BRR sign up soon. Talk to HC

    Marv and Saab were missed along with many other regulars. See you guys back out there in the gloom again soon.

  • White Deer at the Circus

    9 faithful circus goers showed up in the rain for a little iron work and it didn’t take long for the PAX with raincoats to shed them.

    THE THANG

    COP

    15x Don Quixote, 25xSSH, 10 Kettlebells Swings followed by 10 merkins OYO 4 rounds

    Short farmers walk mosey to bus loop for 4x4x4 – Do each of the 4 exercises 4 times, through 4 rounds

    Round 1 – Goblet Squat, Electric Slide, 1-leg Deadlift, Lunge

    Round 2 – 1 arm swing, clean, press from rack, row (start with weak arm), Repeat Round 2

    Partner up – Round 1 – P1  Bridge/Press/Pullover while P2 Farmers walk to the end of the loop and back, flapjack

    Round 2 – P1  Goblet Squat/OH Press, P2 karaoke w/ Kettlebell

    Round 3 – P1  Clean/Squat/Press, P2 farmers walk

    Round 4 – P1  Merkin/Row, P2 karaoke w/ Kettlebell

    Bonus Round – Repeat Round 1

    Figure 8 x 15 IC

    Mary w/ Kettlebell American Hammers – HoneyDo Count x 10IC WW2 situps w/ Kettlebell x 10IC Superman Flutterkicksx30 IC Heels to Heaven x15 IC

    MOLESKIN

    Welcome to the #CircusMaximus White Deer.  Good to see you out.  I hope the lack of running worked out well for you.  YHC has done plenty of running recently and wanted to mix it up a little while keeping the kettlebell in our hands for most of the workout.  The covered sidewalk was useful for the exercises on the ground although the heavy rain did hold off for the whole workout.

    Minimal mumblechatter this morning, although YHC did hear a few groans about the merkin/rows, those are not easy.   YHC missed the first part of the conversation but coming into the tail end of a conversation is the best way to spread rumors.  YHC heard something about deportation, DK’s kids and dreams coming true…YHC was aiming for a higher flutterkick count but Toga pointing out YHCs shoe was untied threw off my count and saved the PAX from excessive flutter kicking.

    A few new compound movements thrown into the mix today to introduce the PAX to a few more options.  The consensus of the regulars is that this is a good curve thrown into the week of typical boot camp workouts.  Those PAX that are regulars at other AO’s are invited to join us if they are seeking a little variety in the workout routine.  DK was EHed into the Q for next week during one of the farmers walks so we’re looking forward to that.

  • When Mary Met Sally

    Nine faithful posted in the light rain, in anticipation of upright APDs.  Nine more likely fartsacked, in anticipation of upright APDs.

    THE THANG:

    Mosey to the usual spot for COP: Russian Soldiers x25, Carolina Dry Docks x15, Upright APDs with a twist x20, Breakdancers OYO x20, Stick in the mud (back lifts) x15.

    Mosey to the track for four corners around the track.  5 pullups, 10 supine pullups, 15 dips, 20 LBCs. Repeato x3.

    Mosey to the tennis court for Sally, Merkin Edition.

    Indian Run around the track for one lap.

    Triple check in the grass next to the tennis court: bear crawl/crawl bear to the net and back to the baseline, flutter kicks, Richard Kimbles

    Mosey back to the shovel flag.  Sally, Squat and Jump Edition.

    COT

    NMM:

    If there was a theme to the workout, it was “things YHC needs to work on:” lower back, pullups, Sally, crawl bear.

    YHC thinks Saab paced the PAX during four corners.  Dutch maintained excellent form on the pullups despite a long frame – nice work.

    Some of the PAX arrived wondering whether upright APDs would make a return.  Wonder no more.  Most of the PAX were spent after three reps.  The poor M’s; clearly, these are underutilized muscle groups.  Splinter was the only exception, maintaining the count for the PAX through the exercise.  Who knew he was a kama sutra master?

    TYA suggested that a good Q would keep the PAX dry.  YHC thought he meant that an excellent Q gets them wet and dirty, so PAX proceeded to Sally on the wet tennis court, and then Richard Kimbles in the wet grass.

    Wondering who Sally is?  Check out Rosie’s post from Gridiron:

    http://f3nation.com/2016/04/09/whos-sally/

    Announcements

    One slot left in the BRR.  Sign up with TYA.

    Sign up to Q!

  • Ode to Johnsonville

    8 strong mosey into a beautiful morning

    The Thang

    Mosey to the center of the bus loop
    COP
    20x SSH
    20x Imperial Walkers
    20x LBC
    20x Jville Hops
    15x Abe Vigodas

    Short mosey to the edge of the grass

    10 minutes of burpees

    Mosey to the football field

    Beast
    LBC’s
    WW2 situps
    Hillbillies
    Carolina Dry Docks
    Monkey Humpers
    Jump Squats

    Mosey to the front of the tennis courts

    Bearway to heaven

    Bear crawl up 1 merkin
    Crawl bear down 2 merkin
    Bear crawl up 3 merkin
    Crawl bear down 4 merkins

    Backwards run up 5 merkins
    Bear crawl down 6 merkins
    Backwards run up 7 merkins
    Bear crawl down 8 merkins

    Mosey to the parking lot

    Ring of Fire 2x
    5 merkins & plank

    Moleskin
    Great turnout for SOT this morning. Good to see Kotter’s; Wilson, Aisle 5 and Antivirus.

    Welcome to FNG Bobber. No slouch here Bobber kicked some butt, well done!

    After 1.5 years YHC still cannot figure out how to count the Abe Vigoda, clearly the most difficult exercise in the F3 arsenal.
    Rosie, DK and Johnsonville led the way in most exercises, well done guys. Props to J’ville for taking on the 100 burpees in 10 minutes. That was awesome. Cannot stress enough the entertainment value the j’ville hops provided during the COP. One of the all time highlights.

    Shout out to Antivirus for making it out after a back injury. As I read a couple of weeks ago it doesn’t get easier, you only get stronger!

    Oh yeah, props to DK for leaping a barrel rolling Wilson coming down the hill. Might use that as a future exercise.

    Great work men!

  • Down by the Lake with Sea Bass

    Seabass
    10 Faithful and 2 FNG’s arrived at W-Dog this am. Here’s how it went.

    THE THANG

    COP
    25X SSH
    15X Merkins
    25X Don Quixote
    55X LBC’s
    10X Each Leg, One Legged Screamers

    Mosey to the Lakes

    Curb Crawls Indian Run Latter

    Mosey round part of the Lake( Avoid Family of Geese)
    to the Stairs

    Bunny hop up the stairs

    Bottom of the Steps 30 Dips.

    Top of the Steps 30 Deep knee Bends

    Top of the Steps 30x Box Cutters

    Bottom of the Steps 30x LBC’s

    Run the Loop

    Until Stopped

    Mosey back to the Flag

    Ring of Fire 10 Merkins

    Superman

    COT by Fudd

    Moleskin

    Welcome to Swingline and Sea Bass( Q reserved naming rights), Glad to have you guys out. Circle K keep up the recruiting effort, YHC is sure you know a few more guys named Ryan.

    After speaking to Lug this morning, YHC realized We forgot to meet run and meet the SOT pax halfway between SOT and WDOG. Kudos to the 20 total guys that rose early and got it done before the rest of Richmond was awake.

    Although, the mumble chatter was light YHC heard a few groans as the description of the Curb Crawl- Indian Run started to take shape. YHC is certain that Swingline and Sea Bass will bring gloves to the next workout. YHC did ask if they had them. Interestingly, both FNG’s put their water bottles up after Sippy Cup arrived and heard his F3 name.

    With the weather warming up, it’s time to ask every guy you know to come out to F3. We need to ask them, not because we need more guys working out, but because you never know where someone is mentally. They might just be working out in the am anyway or in a ho-hum sad clown state or they could be a dark place in need of a hand; we can change their lives.( for the Better, TYA) The impact we make today will have ripple effects for years to come. The strength of the PAX is not measured in Pounds lifted, minutes per mile run , Bear crawls to Heaven or total miles run. It’s measured in THE WILL POWER to make a difference in the lives of others.

    TYA is still recruiting for the BRR please contact him for more details.

  • Steeplechase

    Three of North Side’s finest posted to the gloom of Atlee HS this morning to continue our mission of planting shovel flags in Mechanicsville.  It was a small crowd, but we didnt let that stop us:

    Warmup run over to bus lot at CMS

    COP

    SSH

    IW

    Copperhead Squats

    Merkin

    LBC

    Thang:

    11’s Derkins + Incline Prom Dates

    Pullups X5 Chinups X5 Wide Pullups X5

    Stations:

    -Heels to Heaven

    -Jump around the World

    -Dips

    Human Steeplechase:

    Round 1:  Two men plank 10 feet apart,  the last man hurdles two plankers, then planks.  Leap frog the length of soccer field.

    Round 2:  Two men plank 10 feet apart, last man goes under two plankers, then planks.  Leap frog the width of soccer field.

    Round 3:   Same as above, but over/under, width of soccer field.

    Mosey to shovel flag, two Minutes of Mary:  Flutter Kicks, Dying Cockroaches

    BOM

    NMS

    Small group this morning, YHC is really surprised at how hard it is to get folks out at 5:30 in the morning.  No matter, the guys that show up are quality individuals and their continued posting is testament that things will pick up in the near future.

    Abacus is non-stop, YHC tries to keep up with him, but he has got an engine.  He flew through 11’s and then some.  He also has several men in a serious EH as we speak, making YHC feel better about the future of DaVille.

    *****Comment deleted to protect the guilty********

    Baggage Claim and Abacus made Q look like a chump during the pullups.  Abacus threw YHC a bone when he complained about the wide hands pullups.  YHC was the only one needing assistance to complete said task.

    Baggage Claim’s birth name is Joe, making it very difficult to call him by his F3 name.  YHC is going to start referring to him as “Bags”.

    Thanks for the inspiration this morning, gentlemen!

    Lab Rat

     

     

  • DORA 1-1.5-2-3

    11 Faithful and 1 FNG posted for a glorious NoToll Tuesday.  Jville planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to back parking lot for warmup COP

    COP

    • SSH
    • IW
    • DQ
    • Arm Circles F&B
    • Mountain Climbers
    • Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse

    4 CORNERS RUN

    • Sprint x 1, Mosey x 3
    • Sprint x 2, Mosey x 2
    • Sprint x 3, Mosey x 1
    • Sprint x 4

    Mosey to back soccer field

    DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)

    • 100 x Merkins
    • 150 x Dips
    • 200 x LBCs
    • 300 x Squats

    MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds

    Mosey back to basketball courts

    MARY

    • Alphabet
    • APDs
    • Cross-Leg Leg Raises

    BURPEE SHUFFLE

    Mosey back to shovel flag

    MOLESKIN

    With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate.  YHC put on the war paint, strapped on the red bandana and it was on.

    As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.

    A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.

    Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown.  Great work.

    And great work to all, as the PAX kept it going hard and fast with very few breaks in between.

    It was an honor to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.

    Flashdance has Q next Tuesday for NoToll.

    Sorry I missed the others.

  • Three Posted Note Run

    8 Spider Run faithfuls and 1 new to the Spider Run gathered on a perfect spring morning. The “three posted route” from last week was revisited with a twist. To keep the Pax together, the lead group would run to the first waypoint and double back to the Pax’s six. The next waypoint would be given and repeat the run and return.

    The Thang:
    West to the baseball field and up to the Robin’s Center. Up the hill by the stadium and climb Snake Hill to Three Chopt. Take Honaker to Patterson. Right on Patterson and head east to Maple at the Pizza Hut.

    Right on Maple to Grove. Right on Grove to the road in front of the churches. Take this to St Christopher’s Road. Take the trail through St Christopher’s School and come out on Wesley.

    Wesley to Hanover westbound to Three Chopt. Cross Three Chopt and take Bandy Road back to the trail down the hill. Come out on the road and then take a left on the trail through the woods to emerge at the UR entrance.

    Take Campus Drive to the UR main entrance and hang a right to finish on a fast downhill.

    Mileage: 5.21

    Marv took us out.

    NMS
    Despite attempts to keep the Pax together, Marv and Sippy Cup in the lead pack disappeared less than a quarter mile into the run. Thankfully the rest of the Pax stuck together and no one got lost.

    Lot’s of runner activity out this morning, including a “Hey Roger” from Fudd’s Fan Club. That man is an institution in these parts it seems.

    Today’s route was a lot of fun. Some hills, some trail, lit city streets, and a great opportunity to run on some roads I have never run on before.

    It was great to see Pucker out today. I hope to see him come out often….or we will be ringing his doorbell en route.

    Well Done!