Category: Richmond, VA

  • Like a White Deer, Q’ing for the Very First Time

    Six of the faithful posted for a late-Saturday morning workout at/near Pouncey Tract Park. White Deer took the Q and this is what went down, more or less:

    COP warm up:
    Walk on Toes – Walk on heels
    Walk with high knees
    Walk with high knees and arms
    Duck Walk
    Inch Worm
    Inch worm – with a merkin

    COP:
    25x SSH
    25x Don Quixottes
    25x HillBillies
    25x Imperial Walker
    __x Squats
    __x Seal Jacks

    COP:
    __x Flutter Kick
    __x LBCs
    __x Freddy Mercury
    __x Dying Cockroach
    __x Dolly
    25x Alabama Prom Date

    COP:
    Long Elbow Plank
    __x Pointing dog
    __x Merkins
    __x Tempo Merkins
    __x Diamond Merkin
    8 Count Burpees

    Elevens with Burpees and Merkins
    Elevens with Carolina Drydocks and Squats

    Partner up:
    25x Pole smokers
    25x Partner leg tosses
    Wheel Barrow

    COP:
    Bearcrawl ring of fire
    10x Merkin ring of fire
    Dips

    COT

    Moleskin:

  • Never Let Your Partner Down

    8 got their week started at the Punisher.

    Warm-up COP

    Mosey to picnic area for Bulgarian squats, xfit merkins, and tuck jumps: repeato x3

    Mosey to playground for burpee pull-ups and sort of Freddy Mercury #NameMe on a bench: repeato x3

    Mosey North side of school for “Don’t Leave Your Partner Hangin”
    1. Partner1 BttW while Partner2 executes 30 flutter kicks: x3
    2. P1 Holds Pull-up while P2 runs to school: x3
    3. P1 runs while P2 starts xfit merkins: team must complete 60
    4. P1 runs while P2 starts burpees: team must complete 50

    Mosey to South side of school for Mary: full extensions, in and outs, leg raises and American Hammers

    NMM: Bleeder asked YHC if he was Q. When answered in the affirmative there was no response. Not sure how to take that. Lab Rat then rolled in with a new haircut.., but wait, he just hadn’t put his Buff on #Product Placement. Discussion of LR and EF Hutton’s gang affiliation ensued. Mumble chatter was fairly light, and YHC took that as a good sign.

    Strong work by the PAX with no countdowns!

  • A Southern Belle arrives

    Four faithful and one FNG posted for a Sunday morning on the trails. Weather was perfect, 40 degrees, no wind and sun rising.

    The Thang:

    Start at pump house parking lot, Head across bridge to souths side, Buttermilk to Belle Isle, Belle Isle outside loop to Northbank trail. Northbank back to pump house parking lot.

    NMM:

    Great to have Honeydo and Rosie back out on the trails with the PAX. Blue ridge relay is now less than five months away and it is time to start putting in the miles. Honeydo and Rosie had a good pace going the whole time. Total round trip for the PAX took about 80 minutes, a good pace for the trail run.

    Saab is on a quest. A quest for what, we do not yet know. All I know is that if he watches the Barkley Marathons video again, he likely will quit our blue ridge relay team and try to do the whole race on his own. He asked YHC what the route was today and it was clear from the start that he had another route on his agenda. Do not know what he had in mind or what he ended up doing, but I am sure it was in the 15- 20 mile range. Run Forest Run!

    IT was a blessing to share the trails with my daughter this morning. She was also inspired by the Barkley’s video and declared that she wanted to do the trails as much as possible from now on. She posted this morning and put in an awesome run (first time or not). As mentioned, we completed the loop in 80 minutes, which is a pretty good pace for the PAX. She was second only to SAAB for the first couple miles, the settled in behind Honeydo and Rosie for the rest of the route. Today was the longest run of her life, but I am sure that will not be the case for long.

    Along the route, I had been contemplating names for my 2.0. Although I had a half dozen names locked and loaded to suggest, I did not have to suggest one. When I asked for suggestions. Rosie said “Well we have the Yankee Aggressor, how about the Southern Belle”. It was one of my suggestions and fits all the F3 naming criteria, so THE Southern Belle it is. I am sure she will post for the run again in the not so distant future.

    Thanks to Rosie for taking us out in the COT. He did a great job adjusting the usual “Let try to be better fathers…. by adding daughters and student to the usual list of roles we play in the world.

    2 slots left for BRR. Join soon or you might miss out on this awesome event.

    HDHH this week sponsored by Dr Flashdance. RSVP so he can have the right amount of refreshments available.

    See you in the Gloom.

  • The Lucky Horseshoe returns, kind of

    14 Strong Pax gathered on a perfect non-humid 40 degrees for a workout.

    COP

    Don Qioxote (20x), Helicopters (15x), Imperial Walkers (20x), Merkins (10x), Flutter kicks (25x).

    Mosey to the amphitheater for:

    1. Alternating Bunny Hop up/run down, Lunge up/run down, Bear Crawl up/run down. Done for 5 minutes total.

    2. The Modified Lucky Horeshoe. Same 5 exercises as the lucky horseshoe (Merkins, Storm Squats, Scorpion Dry Docks, WWII sit ups, in place lunges) 20x each exercise, and 5 sets of 20 each in a ladder. However, unlike the lucky horseshoe, there was no running in between exercises. Instead each round was performed on the next higher step, with a run down to the bottom and back up after each round. Once finished, run laps around the amphitheater until everyone has completed.

    3. Descending Dip ladder 16 down to 1 starting at the second to top step and ending at the bottom.

    Mosey to the pullup bars for:

    Partner pullups. Alternate pullups with your partner 1,2,3,4,5, then chin ups back down 5,4,3,2,1. A few last plank exercises including a memorable 6 inches.
    Mosey back to flag via the stone steps.
    YHC took us out.

    Announcements–

    2nd F at Ellwood Thompsons from 5-7 pm. Let Flashdance know you are coming.

    There are a few spots left for the BRR, talk to TYA. It will be epic!

    Moleskin:

    Today’s workout was a mishmash of some of my favorites from Orville (bunny hops), Loose Goose (Lucky Horeshow), and Saab (Dip ladder down).

    It was a quiet workout today without much mumblechatter, the Pax was either out of breath or in pain. We all agree the Lucky Horseshoe is tough without running. YHC was thankful to BT who prepared the laminated Lucky Horseshoe placard months ago.
    YHC will also remember in the future to call on Bleeder when a very long 10 count is needed in a static hold (today it was 6 inches). Way to push us Bleeder. Swirly and Rosie were the first to finish the Horseshoe, and Swirly again was able to do the partner pullups without help. We’ll all get there someday!

    Several of the Pax ran the monument ave 10k last week. Honeydo ran it in under 48 minutes. Solid work! He’ll be up with the fast RAMM group soon, I’m sure.

    It was nice to have Hardywood back with us after an extended absence, and it was nice to see Guiness’s trademark bottoms up drinking gesture first hand in the COT.

    It was a pleasure to lead you all today, men.

  • Stroll to Dogpile

    14 runners and bikers enjoyed a great morning on the town

    The Thang:
    Head east on Grove.

    At the Boulevard, 4 milers take a left and go to Monument. Left on Monument, left on Westmoreland and back to the SF.

    5 and 6 milers instead take a right on Boulevard and head south. Boulevard turns into Blanton. Take Blanton right up to the front of the Carillon – up the steps, across the promenade, and back down the steps.

    Outbound on Blanton, left on Douglasdale. Go across the highway and a right on Portland. Take Portland to the end and dogleg through Windsor Farms.

    Cary to Malvern and head north on Malvern. 5 milers take a left and head back on Grove to the SF.

    6 milers continue North on Malvern to Patterson. Left on Patterson, left on Westmoreland, and back to the SF.

    Marv took us out inspirationally as always.

    NMS
    Testimonial of F3 – YHC runs further, faster and with deeper meaning with the Pax than on his own. The 5 milers took turns pushing the pace with Swirly cranking it up on the last stretch. Good conversations with all and I got to know Mr. Rodgers better.

    Saab ran to the workout, ran the 6 miles, and ran home. YHC was on the lookout for a broken down Saab on the side of the road. Driving home, I did overtake him about a mile and a half from the AO still going strong and perhaps even at a faster pace. Well done Saab!

    HDHH next Wednesday. Let Flashdance know if you are going so he can get a headcount.

    See TYA for one of a few limited edition BRR spots remaining.

  • Need Head count for ET

  • nihil panem et circenses

    No bread and circuses this morning in the gloom at Circus Maximus as each of nine PAX rejected the offering of a palliative and instead opted to consume the RedPill. J’Ville and DK teamed up to plant the ShovelFlag.

    The Thang:

    Warmup stretching: swinging arm (drowning man) circles forward and backward, torso circles clock wise and counter clockwise, hand to opposite foot kicks, torso rotations with high knees (modified IWs), standing oblique crunches (Hillbillies), up and outs, SSHs IC, Seal Jacks IC, Cobra stretch, and high knees.

    X9 8 Count BBs IC-Pan Pax

    KB Workout:
    – 20 reps KB swings IC
    – 20 reps full (overhead) KB swings IC
    – 20 reps alternating single arm swings (switch at top of swing) IC
    – 15 reps KB clean to rack IC right side; 15 reps KB clean to rack IC left side
    – 10 reps KB rack and press IC right side; 10 reps KB rack and press IC left side
    – 15 reps rack, squat, and press IC right side; 15 reps each side rack, squat, and press IC left side
    – 10 reps KB halos IC clockwise; 10 reps KB halos IC counter-clockwise;
    – <15 reps alternating side lunge and single arm swing OYO (<15 right and <15 left)
    – <20 reps alternating lunge and rotations OYO

    – Run around school or Farmer’s carry around bus loop (the CM)

    – 15 reps KB pullovers IC
    – 15 reps side hammer curls OYO right side; 15 reps side hammer curls OYO left side
    – 15 reps tricep extensions IC
    – 20 reps toe touch crunches OYO

    Turkish getups (KB free, this time) — form practice

    X9 8 Count BBs IC-Pan Pax

    COT:

    Warm down stretching during Counterama and Name-o-rama.

    Strong prayer by Attila expressing gratitude, seeking guidance, and appealing for comfort during time of mourning and healing for the Pax and loved ones.

    Announcements –

    WhiteDeer VQ at GridIron 0700 at Pouncey Tract Park (in case parking lot is still compromised (undergoing improvements), divert and park at Short Pump Middle School – take first right just before school and make left on bus lane in front of school for alternate parking). Bring your Mumble Chatter – WhiteDeer expects it and will relish same.

    HoneyDo has got the Q next week at CM – he promises to expand our working knowledge of Roman Antiquities with Caesarean-like precision (and authority).

    DK asked the Pax to consider some service project in lieu of or in addition to May’s HDHH – though not in the form of a motion, there was lots of positive discussion, a virtual seconding, and unanimity in supporting the project, namely an evening of work at The Doorways (www.thedoorways.org) in which one of the Pax – London – serves as Community Outreach Manager. DK is gathering information so please stay tuned for his follow up reporting.

    Next HDHH is April 20 at Ellwood Thompsons – contact FlashDance who as Q is taking a headcount.

    Moleskin:

    Seven Pax posted at the inaugural Circus Maximus last week; nine posted this morning with three posting for their first – great to add Toga, Brain Tumor, and JunkYard to the CM roster. In fact, it was nice to see guys who we haven’t seen in awhile as they have been putting in the work at other AO’s in RVA’s rapidly expanding menu. Repeats by Rosie, Atilla, DK, J’Ville, Gumbo, and YHC.

    J’Ville and JunkYard probed outside KB GroundZero during their elective run around the school while the other Legionaries racked and pressed their KBs and stomped around the bus loop. The loop around the school (hereafter known as the Appian Way but subject to further expansion on the spacious terra firma of the AO) is a bit further than anticipated and kudos to J’ville and Gumbo for immediately undertaking at their run end a thoracic expansion in the form of the KB pullovers.

    YHC’s objective was to build on last week’s inaugural KB workout at the CM and increase the CM repertoire by introducing (at least to the Pax who are KB virgins or near virgins, including YHC) some foundational movements. There were 18 forms of KB movements planned but only 13 implemented this morning (excluding the dry run on the Turkish Getups) – the casualties were single leg deadlifts and two Mary based exercises, to-wit: side crunches and Russian Twists. My apologies for short-changing the Pax with these omissions.

    Some experimentation with the cadence on certain of the movements this morning – YHC appreciates the liberties and the patience (and the saved breaths) with the one counts: one … thousand, two … thousand, …). Also, thanks to Toga for the sage counsel of form practice on the Turkish Getups sans the KBs – wisdom.

    Corrections/additions/etc. welcomed in any comments.

    "I honor the Roman republic more than the empire. The one believed in austere virtue, and the other had bread and circuses." Wallace Stegner, All the Little Live Things.

    1 Corinthians 16:13 — "Be on your guard; stand firm in the faith; be courageous; be strong."

  • Seeing Double

    13 Faithful and 2 FNG’s gathered in the gloom to put an exclamation point on the morning. YHC cleared the road block on I-195 just in time to plant a shovel flag have a minute to gather his thoughts. Here is what transpired:

    Morning jog around the campus, gather Sippy Cup on the way out of the lot

    COP (on the newly open fields)
    All COP excersizes IC
    -X20 SSH
    -X20 Split Jumps
    -X20 Copperhead Squat
    X10 little arm circles, X5 big arm circles. Reverso
    X10 merkins
    X30 LBC

    Mosey to Grove side of school for curb crawls AS A GROUP
    -bear crawl forward, X10 merkins
    -bear crawl right ten shuffles, X10 merkins
    -crawl bear back to curb, X10 merkins
    -bear crawl left ten shuffles X10 merkins

    Mosey to pavillion
    -Pole smokers X50 OYO

    Mosey to track
    “It’s a friggin triangle, People”, aka 5 corners
    -X10 pullup/chinup
    -X20 dips
    -X20 incline prom dates
    -X20 ,merkin potpourri, switching styles every X10
    -X20 leg lifts
    rinse and repeat until YHC says stop

    5 minutes of mary:
    -flutter kicks, american hammer, LBC, WWII situps, dying cockroaches (maybe another?)

    BOM, YHC took us out.

    NMS
    TBH, this morning was a bit of a blur, and YHC has an exam to study for, so hopefully the Pax can fill in some good nuggets in the comments. A couple things though:
    -Most of the mumblechatter this morning was during pole smokers, which YHC, a noted expert on mumblechatter, cannot fathom. YHC was too busy gasping for breath to hear what the topic was.
    -Spotter has a twin! Welcome Sniper!
    -Tramp Stamp has a friend! Welcome Dutch!

    Announcements
    -Happy hour on 4/20 at Ellwood Thompsons. Flashdance is Q
    -BRR has a couple spots open. See TYA

    Always an honor to lead you men, thank you for the opportunity.

    Lab Rat

  • It helps to have multiple Shovelflags

    10 regulars gathered around 2 shovelflags for the 2nd iteration of WDOG. The weather was 45 and clear, perfect spring weather for a beatdown. It went down like this:

    COP – 40 SSH, 20 Merkins, 20 Clappers, 20 IWs, 10 Burpees

    Mosey to Amphitheater for Even/Odd. Escalating series that alternates betwen even & odd steps. Increase reps to corresponding step number unti reach the step with the flag on it. Round 1 – Derkins & Clappers to step 10 , Round 2 – Burpees & WWII Situps. Finish up with PAX in line with feet 6 inches over edge of step. Indian run and each PAX slaps down the feet as they pass. Go until width of Amphitheater is done.

    Mosey back to the Stationary flag for 2 min Mary – American Hammers 20 , 20 Plank Thrusts. COT

    NM – YHC was pleased to see Swirly had planted his shovelflag when he arrived in the parking lot. The EvenOdd required a Shovelflag and having one already planted was helpful. Moseying with the flag to the COP YHC imagined this is what BT feels like during Old Glory.

    The Even Odd was met with a mixed reception. YHC admits it was not cleary explained although Fudds request for a diagram and copy of the Weinke was a little much. The E/O did take a lot of time however. The Weinke had 4 rounds not 2. Guess this will have to wait for another day at Dogpile where ample time permits for the additional rounds.

    Running back from the Amphitheater to the flag with the Shovelflag in hand was cool as the PAX appeared out of Gloom to run past the ST’ers who were jogging around our COP. YHC could not see it but Swirly said the flag was blowing beautifully as the PAX ran by drenched in sweat.

    Annuoncements – White Deer has his VQ at Gridiron this Sat. Without Jville around and only Earthworm to guide him YHC is pretty sure double dippers can easily find them as the PAX won’t likely move 50 steps from the parking lot. Come out and support if you can. Also HDHH at ETs next Wednesday. Drinks include Bee Pollen Smoothies and Goji Berry Spritzers. They serve beer there as well apparently…

    Pleasure to lead the PAX this AM, glad to have WDOG as a mid-week appetizer to Dogpile on Saturdays.

  • WhiteDeer’s Virgin Q at #GridIron on Saturday

    WhiteDeer has been a regular attendee at #GridIron for quite some time, despite having a knee replaced less than a year ago and battling some fairly difficult complications.

    WhiteDeer is stepping up to join the ranks of F3Richmond leaders. Please consider coming out to #GridIron this coming Saturday at 0700 (or later if you elect to double-dip) to support him and to offer leadership guidance and mentoring. If you don’t know WhiteDeer, this would be a great time to introduce yourself to him.

    I will be helping WhiteDeer prepare, but I cannot attend on Saturday due to a family trip out of town.

    Many thanks, Jville