Category: Richmond, VA

  • The “Taper” Before the Relays?

    Three trails regulars were in town and undeterred by the weather forecasts this morning.  Although the pax was ready for the trails, the trails were most assuredly not ready for the pax.  The easy decision was made to stay on the pavement, so we threw together a quick route, talked Helix into running further than he had planned, and away we went.

    Route:

    Riverside Drive to T. Potter Bridge.  Up 5th Street to Monument.  Right on Boulevard to Love Hill, then over to Boulevard Bridge flag poles.  Stop at 9.000 miles.

    The Deets:

    Saab was thinking he was in for a wet solo run this morning, but he got neither.  Little did he know that YHC was back from Roanoke and Helix is more dedicated than he gets credit for.  Very interesting running with these two speedsters this morning, as it has been some time since Lab Rat has been the meat anchor.  YHC did his best to keep pace, but eventually the quick pace got the best of Lab Rat and he caught a crack in the side walk and went down hard.  Luckily, he had just enough wherewithall to dive for the grass…saving him from some serious road rash.

    Saab and Lab Rat finished up the morning hashing over some serious topics over selected hot bevereges at ET’s this morning.  Absense of some notable regulars was felt, but Saab and Helix are as good company as YHC could hope to keep.  Great run and extra curriculers this morning, gentlemen!  Thanks for pulling back the reigns for me a bit this morning.

  • DaCreek 4/21/17

    10 men (Opus, Byproduct, Phonics, Bucket Mouth, Mud Face, Chewy, LP, Chowder, Spit, Yard Sale)  climbed out of the fartsack to greet a very humid morning this spring for a beatdown.  This is what we did:

    Mosey to parking lot near pavilion for COP.  Exercises included : SSH x 50 IC , Invisible Jump Rope x 40 IC, LBCs x 40 IC, Hillbilly’s x 20 IC, Freddie Mercury’s x 20 IC, 4 count Copper Head Squats x  20, Arm Circles 10 small, 5 large and reverse.

    Pick a partner.  One partner runs around the building, one starts the exercise.  When the partner gets back, they trade places running and exercising.  Between exercises the exercising partner runs to the next corner.  Exercises were 50 burpees, 100 merkins, 150 squats and 200 LBC’s. Earlier finishers circled back to help and encourage the others.

    Mosey to the open field for black snake.  Mud Face was first and made many positive comments about the experience.  Spit was definitely the most agile weaving in and out with ease. 2 laps around the field and everyone had made it from front to back.

    We stayed in the field for a little Wilt Chamberlain.  Several comments were made about what exactly Wilt was famous for and what the 100 pertained to.  In honor of Wilt’s 100 we performed the following exercises at the 4 corners of the field:

    100 LBC’s

    100 Copper Head Squats

    100 Flutter Kicks (I thought this would be restful but after about 40 we were definitely feeling it)

    100 Lunges (50 each leg).

    We were quickly running out of time but needed some arm work.  Mosey to picnic shelter for dips.  10 slow four count dips to feel a little burn in the arms to match the wobbly legs.

    Mosey back to Shovel Flag for ring of fire.  We only had 2 minutes so everyone got in the plank position and went around the ring doing 5 merkins.  Spit finished his up with a clap which Yard Sales tried to match, but poorly.

    Numberama, Namearama, Opus took us out with quick prayer.

    Announcements

    Ashcreek 5K, May 20, 2017

    CVille expansion. Send LabRat names, emails.

    New Mechanicsville AO at Pole Green Park in planning stages.  First workout tentatively planned for May 11, 2017.  See Phonics.

    It was my honor to lead this group of men today.  These clowns are truly making a difference in my life and for that I thank all of them.

  • Dirt Bike Kid

    24 warriors including 2 FNGs rose to greet the dawn of a new day.  It went a little something like this.

    COP: SSH, IW, LBC, FM X 20 Merkin X 10

    Wheelbarrow Extraordinaire – Length of field each partner completes 20 paces then 20 LBC.

    10 Merkin IC

    Laura (Lindsey’s Dirty Sister) – 10 pullups 2 burpee, 8 pullups 4 burpee, 6 pullups 6 burpee, 4 pullups 8 burpee, 2 pullup 10 burpee

    Triple Check – Run, 6 Inches, Rusty Cage Hang

    20 WWII situp IC

    5 Minutes Of Fury – Run up hill 5 merkins, back down hill, 5 squats.  AMRAP 5 minutes

    American Hammer IC X 20

    Ascending Dips in Amphitheater 1 – 18

    Bear Crawl across circle, 20 WWII situps, bear crawl back.

    Helga (Rosalitas + Heels to Heaven) X 20 IC

    Merkin X 10 IC

    Mosey back to the flag, numberama, namerama and Wilson took us out.

    Moleskin:  This was the first Dogpile Q for YHC in a few months.  This is a privilege of the highest honor.  YHC was able to hear conversations today ranging from events to celebrate, to some of life’s more challenging times.  Everyone is good at life when it’s easy.  YHC is far more interested in how you respond when you’ve been challenged.  F3 presents an excellent opportunity for clarity and community.  Just as important is willingly do hard work.  Early is hard.  Burpees are hard.  Working out in the rain is hard.  Telling some one else good job when you are out of breath is hard.  It’s a pretty good day when you can see the best of people in adverse circumstances.  If that isn’t super, then I don’t know what is.

    Events:  Wilson will be hosting John Daly at an upcoming event, please see him for details.

    See Spit for the Ash Creek 5K

    Breaking Bread see Lab Rat

    Be super,

    Hardywood

     

  • GridIron (only because the normal Tag menu on the right hand panel for F3 posts was missing)

    Delightful morning at GridIron with 64 degrees temp, overcast sky, and a splash of humidity. The PAX of 4 got right to work as follows:

    Thang:

    8-count Body Builders X14 Pan Pax Cadence
    8-count Merkin Extensions X14 PPC
    RH KB Snatch X14 OYO
    LH KB Snatch X14 OYO

    Farmer’s Carry Mosey to the Grassy Noll

    8-count BBs X14 PPC
    8-count MEs X14 PPC
    RH KB Snatch X14 OYO
    LH KB Snatch X14 OYO
    PLTs X20
    RH KB Snatch X14 OYO
    LH KB Snatch X14 OYO
    PLTs X20
    KB High Pulls X14 OYO
    KB Swings X14 OYO
    PLTs X20
    KB High Pulls X14 OYO
    KB Swings X14 OYO
    PLTs X20
    KB High Pulls X14 OYO
    KB High Pulls X14 OYO
    KB Swings X14 OYO
    PLTs X20
    KB Swings X14 OYO

    KB Swing Toss Contest

    Farmer’s Carry back to Parking Lot

    8-count BBs X14 PPC
    RH KB Snatch X14 OYO
    LH KB Snatch X14 OYO
    8-count MEs X14 PPC

    Step Over to Pavilion

    Dips AMRAP

    Mosey to WildCat GridIron onto GoalLine

    100 yards of Lunges, Karaokes, High Knees F/R interspersed with Air Squats, Curtsy Lunges, and Lateral Lunges to far GoalLine
    100 yards mosey punctuated with 8-count BBs X14 PPC back to starting GoalLine

    Mosey to Parking Lot

    8-count MEs X14 PPC
    APDs X20 IC

    COT: Numberama and Counterama and Takeout Prayer by YHC expressing gratitude for the blessings we enjoy. Einstein’s for 50% of the PAX.

    MoleSkin: He who is named for a melanin pigment deficient ruminant mammal believes he is entitled to know the number of reps before the 8-count exercises – not sure that info was either well-received or faithfully executed by the PAX for reasons ranging from injury to stiffness. In any event, the PAX ruled that the chronic requests for this intel showed poor form. On a lighter note, participation ribbons were earned by all on the KB toss. Frankly, the competition was even less impressive than the thud of the KBs landing at the end of their (short) flight in the soft ground off the Grassy Noll. Thankfully, the PAX persuaded J’Ville to keep his tight shorts on under his kilt for the remainder of the workout. FlipPhone regaled the PAX with his command of US History, this time extolling Marquis de Lafayette’s contribution to the Continental Army – good stuff. Some discussion concerning a once monthly diversion post-GridIron to Metro Diner – J’Ville raved about the impressive Gluton-free menu (offerings in number to implicate the “Paradox of Choice”). Attila was away which means per WhiteDeer that he will be well-rested for his Q at GridIron next week.

    Galatians 2:20 I have been crucified with Christ and I no longer live, but Christ lives in me. The life I now live in the body, I live by faith in the Son of God, who loved me and gave himself for me.

  • Uphills are Easier when Bearcrawling

    6 strong gathered at #TwinTeam for a SOJ beatdown that went something like this:

    COP: SSHs, DQs, Imperial Walkers, LBCs, Crunchy Frogs, Tempo Merkins

    Mosey to James River HS.

    Stop by big boy columns for Tom Brady Pole Smokers: 3 rounds, roughly 1 min each

    Mosey to football stadium

    Lindsays: Merkins + Mtn Climbers with loop up and down bleachers after each set
    Plank-o-rama

    Mosey to Discus field for Over/Unders: Elbow Plank + Downward Dog, last guy goes over/under, repeato x3

    McRibb discovers some pull-up bars, 5 pull-ups for good measure

    Mosey to parking lot hill

    Jacob’s Ladder: Burpee Escalator up to 7 and back down + Bearcrawl going up hill

    Mosey to VSF for Mary: Hello Dollies, APDs & American Hammers

    COT – Rosie took us out

    NM

    Solid work this morning, PAX. YHC knew he wanted to try the Jacob’s Ladder after seeing the hill 2 weeks ago…everything else was just fluff in his mind before reaching the hill. Turns out that the “fluff” took its toll on all of us and the Jacob’s Ladder was belabored and tough. But, the resilient PAX slogged through and banged it out, as Corporate would say. It might be the first time YHC has seen Rosie huffing & puffing, pausing for some air at the top during one of the rounds.

    Nice discovery of the pull-up bars, McRibb. Honeymoon, take note for the Murph you’re planning next Friday.

    Nice to meet Pee Wee, who enjoyed his 2nd F3 beatdown this morning. Way to push yourself.

    YHC may have indicated that Bearcrawling uphill is easier than running uphill. Sounded right at the time.

    Announcements

    Good luck to all running in various events this weekend & next. Kick ass.

    May 19 Golf Tournament – See Wilson

  • Smooth is Good. Lumpy not so much.

    A Lucky 13 came today to cover all distances; from running to walking to biking.  Here is what we did.

    East on Grove to Hamilton, head left to Broad St.  East on Broad.  4 milers take a right on Blvd and Grove home.  5s and 6s continue to the Science Museum with 5s going Davis/Grace/Strawberry to Monument and back to Lafayette to Grove.  A lone 6 miler continued on to Hermitage to Leigh to Blvd and connected with the 5 miler’s return route.

    YHC took us out.

    NMS

    Pre-run, the swiper sniper marked a few targets, YHC gave the routes and we were off.  The 5s were a tight pack with good discussion along the way.  Seems Toga has a Men’s Health subscription.  As the lone 6, it was good to see Marv was not shot pending his concerns of recent crime in that area.

    The 5s were able to get the sphere rotating a little at the Science Museum.  I am sure there is some physics behind the friction reduction through hydrology but that will be for another day.  UR has a similar sphere, so perhaps we can investigate during Spider Run.

    Discussion was good post run and seemed to center around concussions and getting ones bells (or balls) rung.  Similar mumble chatter yielded today’s backblast title.  Good discussion around Ragnar prep and supplies as well as Toga infatuation for CC DeVille.  Every rose does indeed have a thorn.

    Good luck to those running this weekend.  Enjoy the vistas from atop the mountain and know F3RVA is behind you!

  • Breaking Bread – Help Needed this Sunday

    Breaking Bread is the Sunday, from 5:30 – 7:30, I am Q’ing.  This is a 3rd F opportunity where we prepare and serve food to needy folks at a medical rehabilitation house.  .  I am going to make it easy for you.  I will bring all the food/drinks/dessert that we need.  I just need a couple of folks to help serve the food, talk with the folks there and hang out.  It is at most 3 hours out of your Sunday evening.  It is 2.0 friendly (over 12) and incredibly rewarding.  We have been getting a ton out of F3, time for us to give back.  

    Comment below that your interested and I will get you the rest of the details for Sunday.  Thanks in advance for jumping into this with me.

    TYA OUT

  • Pre-Blast: Testing a new AO in the West End

    AOs in the West End are few.
    What’s F3RVA to do?
    We’ll find a good spot
    Where Fudd might be shot
    If he tries Bridge of Hate as the Q.

    Come and join Loose Goose and HoneyDo as we explore a new AO. We’ll do a hot potato Q while trying to see/test as much of the grounds of both Quioccasin Middle (formerly Byrd Middle) and Pemberton Elementary as possible in a 45-min window.

    Where: Quioccasin Middle School — Shovel Flag will be near the buses
    When: Tuesday 4/25 @ 0530 in the gloom

  • Sounds of Nature or Why Didn’t I Bring a Speaker

    A magnificent nine posted for another edition of Circus Maximus (yet another AO where YHC lost the naming discussion).  With cars pulling in at start time we got right to it.

    Warmup COP: SSH, Don Quixote, squats, scapula merkins, merkins

    Return to the 9 minute kb complex from hell (30 secs of ea. exercise with little or no stopping between sets)

    • Two handed swings
    • Cleans
    • Snatch
    • Clean and Press
    • Lunge, 30 sec ea. leg
    • Single leg dead lift, 30 sec ea. leg
    • Single hand swings, 30 sec ea. arm
    • Goblet squats
    • Push press, 30 sec ea. arm
    • Swing burpees

    ~1 minute rest while we did leg raises and flutter kicks then back through the complex above

    Move to grassy area for ciabattas (4 sets of ea. exercise with 20 secs on and 10 off)

    Group 1: Frog Burpees (think regular burpee but with a frog/donkey kick instead of the merkin) and alternating L/R Snatches

    Group 2: Swings and Balls to the Wall Walk (B2WW= regular B2W position but then you try to walk out to a plank and then back up= crowd pleaser)

    Circle up for American Hammers, Hip-up Sit-ups, V-up Tuck-ups

    COT

    NMM:  Halfway through the first complex Offshore asked if YHC had music for this previously.  He was correct, but the speaker kept going out, and it was abandoned halfway through the workout.  Before this is attempted again, a new speaker or some sort of effort to rectify the music situation will be undertaken.  It turns out that standing in a circle while swinging around weights does not always engender conversation and the grunting escalates as the workout progresses.  JVille eventually takes on a wheezing, ragged grunt.  Attila goes from grunt to whimper, and YHC realized that the person who sounded like they were giving themselves a hernia was in fact YHC.  All that said, the best had to be White Deer as his grunting took on an urgent and excited tone during B2WW.  We were all getting a look into his “O” face/vinegar strokes, and none of us needed to see/hear that.., least of all, his 2.0.

    As indicated by the noises, hard work was done by all.

    Stay Classy,

    Toga

     

  • Everyday People

    Seventeen gathered in small pods @ Mary this AM for a highly anticipated anniversary beatdown.  Here’s the way it went down:

    COP
    SSH – 20
    Jump Rope – 20
    Don (The Donald) Quixote – 13
    Mountain Climber – 20
    Copperhead Squats – 20

    The Thang
    Mosey to the tennis courts for a variation of Polar Bears called Bearpees.  A bearpee is a 4 count bear crawl followed by a burpee.  Start at one side of the tennis courts and proceed across all 4 courts, crawling 4 count followed by a burpee.  Plank-o-rama until everyone completes.

    Staying on the tennis court we modified Dora 1-2-3 to include line drills.  Aptly named Doricide 1-2-3.  Partner up and perform exercises while the other does line drills on the tennis courts.  Exercises were: 100 merkins, 200 squats, 300 LBCs.  Flutter kicks then plank-o-rama until everyone completes.

    Bearpee round 2.  4 count bear crawl followed by 2 burpees.  Proceed across all 4 tennis courts.  Everyone loved it.

    Triple up for Triple Check.  Exercises were hold 6 inches, plank, and run to the end of the tennis courts and back.  Starting with round 2 we replaced plank with merkins for some more fun.  Al Gore until everyone finishes.

    Bearpee round 3.  4 count bear crawl followed by 3 burpees.  Introduced broad jump burpees this time.  Proceed across all 4 tennis courts.  This was the PAXs favorite part.

    Circle up for 5 MOM.  20x – American Hammers, Flutter Kicks, Reverse Crunches, Freddy Mercuries.  Finish off with Superman + 20 count by Lockjaw.

    Mosey back to the VSF where YHC took us out.

    Moleskin
    As YHC has a tendency to do, YHC signed up for this date back in January.  While 4/20 has a certain meaning to unemployed millennials in Colorado, 4/20 means something completely different to me.  Exactly 2 years ago today YHC finally succumbed to Fudd’s (and Lockjaw’s and Toga’s) EH attempts.  The music being played as we all arrived is a tribute to that day.  I joke about that day plenty and love to tell the story; however, there is a certain verse from one of those songs that sticks with me.  Whether it’s during a tough beatdown, tough day at work, or tough day in life I often reflect back on that one line:

    Everyday people do everyday things but I can’t be one of them

    We are not everyday people.  It starts with showing up at 5:30 every morning in the dark.  That is not everyday people.  Punishing ourselves for 45 minutes before most of society is even awake is not everyday people.  Supporting our community with 3rd F Breaking Bread opportunities is not everyday people.  We are not everyday people so let us go out in the world and be extraordinary men.

    My first workout was a classic Chum Bucket beatdown.  I’ll never forget the pain I felt in the days after that workout.  Little did I know that it doesn’t get easier.  As Bleeder always says, you just get to do more.  Today was my attempt at pushing our bodies to the brink the same way I did two years ago.  I hope everyone enjoyed it.

    Announcements
    CVille – send names to Lab Rat.  Surry county may be starting up soon as well.
    Breaking Bread – This Sunday evening.  Talk to TYA if interested.
    Earth Day 5k this Saturday.  T-shirts are legendary.

    Splinter out