Category: Richmond, VA

  • That Would Be 15 In Dog Years…

    One shy of 20 descended upon Dogwood Dell to celebrate the 1 year anniversary of WDog. With Hot Potato in hand, this is what transpired…

    Swirly Q: Mosey to amphitheater for COT. Alternate incline Merkins and Dips, ascending up the steps to 18 totl. Run to Carillon, Bear Crawl up, Polar Bear across, then run down. Complete 20 Captain Thors, then perform Burpees until PAX is done (“Whew!”).

    Bleeder Q: BBC’s across field. Bear Crawl to 25 yard line, Broad Jump Burpee to next 25 year line, Crab Walk remaining distance (“Ugh!!”).

    TYA: 365 Lt Dans with partner – alternating a run up and around the Carrillon (“are you frickin kidding me!!!”)

    Saab: Burpee Ring of Fire, COT

    NMS:

    As we gathered in the amphitheater, stage lights were illuminated as if to join in the celebration of the WDog anniversary. As we cycled through the COP, Swirly’s excitement was almost palpable as the glow of stage lights cast a shadow upon both him and what appeared to be an emerging chub.

    Swirly began by administering comprehensive workout instructions. This left YHC wondering why he would both divulge up-front what we would be doing for the entire workout, and whether there would be enough time to complete everything. Having not missed a beat, Swirly led the PAX the whole way with Circle K right up front. The PAX was sufficiently smoked and had little rest before Bleeder took charge…

    YHC has a theory that Bleeder either has a hidden bear/gorilla gene, or has spent extensive time observing zoo animals. The man can perform a bear crawl faster than most people can walk and that skill was evident during the BBCs. There was only mild confusion as to where the yard-markers were, but the PAX improvised just fine. Having then completed what he viewed as two harsh beatdowns, YHC’s concerns were realized as it was announced that TYA then had the Q.

    On a good day, YHC’s Lt Dans resemble a poor attempt to mimic an extra in a stage production of Lord of the Dance. Having been instructed to share in the completion of 365 LD’s was discouraging. It was later heard that some of the PAX had been running up and BEHIND the Carillon…presumably to get slight relief from the LD’s. It was approximately half way through that TYA’s heart grew 2 sizes (not quite 3), and had the PAX change over to Squats. Saab then took the PAX for a quick Burpee ring of fire and then COT.

    As YHC took us out today it gave him the opportunity to share his recent reflections regarding how much of a difference F3 has made in his life. Sometimes the biggest gaps in our lives go un-noticed until we experience what has been missing first hand. Thanks to everyone for coming out today, and every day.

    Saab abides

  • Tour de Clover Hill

    Three redwoods posted on a comfortable, moonlit morning at SOT. No Q had been self-designated, so leadership was by committee. It went very well, and here is the summary, more or less:

    Mosey about 1 mile over to the Clover Hill football stadium.

    COP warm-up by Jville, including SSH, DonQuiote, 4 minutes of planks, arm circles

    Honeymoon Q. Mosey to picnic tables. Dips, incline mericans, dericans.

    Wilson Q. Mosey onto football field. Mary, including LBCs, cross-leg LBCs, rosalitas, dollies, pickle pounters, supermans, planks.

    Jville Q. Chiabatta bearcrawl / crawlbear

    Mosey back to SF. Single count merican ladder from 10 to 1 (wide->regular->diamond->repeat to 1).

    COT.

    Moleskin. It was just beautiful this morning. We managed to sweat despite the cool temperatures. I learned what exercises people do not like. Wilson was not thrilled about the long moseys this morning. In fairness to him, however, he did go on a run with his LOML at 10p last night. He also called for a 1 min plank during Mary, asking me to time. He then cut it short after 40 seconds, declaring that he was Q. He did not indicate whether he did any activities with the LOML last night involving sustained planking.

    Honeymoon is not a big fan of bearcrawls, especially when delivered in a 8-loaf Chiabatta. It sounds like we need more of those at SOT.

    I was grateful that Honeymoon did not pull out the round of 30 successive burpees this week. Those popped my gimpy knee last week, knocking me out of about 1/3 fo the workout. He was kinder to me this morning.

    Great workout this morning, SOT PAX. Jville

    PS — DONT FORGET TO EMAIL OR TEXT ME IF YOU PLAN TO ATTEND THE 2.0 WORKOUT AT GRIDIRON ON SATURDAY. I NEED A HEADCOUNT OF KIDS TO MAKE SURE WE HAVE ENOUGH TREATS ON HAND.

  • What would happen if your wife helped you with the BB?

    Another workout for the books.  A bunch of old guys worked out.  It was so great, we should all write about it. Post your impression of the workout here.  Be nice, and remember……

    Whenever you are resting, someone somewhere is practicing.  And when you meet her, she will beat you.

    Namaste,

    M. Lab Rat

  • The Lucky Jackpot

    We hit the JackPot today with 11 southsiders and one from NC

    Circled up for 10 merkins 15 deep knee bend squats

    The Thang

    We had 2 man teams for

    500 merkins  with a Run about the soccer field

    500 jump squats with the other man running

    500 dips and a run

    500 American Hammers

    The really lucky guys did start 500 flutter kicks

    McRibb called time on deck to end this fun event

    Thought Notes:  My watch said we still had 3 minutes but I think everyone was over the Lucky Jackpot today.

    Flatline rolled up with old school rap playing I think it was “outcast”

    Thanks for the COT prayer J-Ville you always motivate the PAX

    IT was great to get back into the saddle today with a EF special themed workout!!

    Mine is called the Lucky Jackpot!!

     

     

  • Got Wood?

    8 strong posted for what had to be one of the nicest mornings YHC can recall this spring. This is what transpired (sort of)…

    Base route (5 mi): Robins Center parking lot to Lakewood, Wood, Waveny. Take Horsepen all the way to Patterson and head back down on RidgeTop. Take Chandler to Bandy Field to Honaker, Hanover, then back on St Chris…Cross over to Topoan, and head on down back to UR. 4 and some 5 Milers headed back from Chandler, with slight derivations from there.

    NMS

    Most of the PAX started out together but began to diverge after Wood road. YHC thanks TYA for taking the six and getting them all back without too many wrong turns.

    Strong running by all, whether they are training for an upcoming event or just coming back from injury. YHC was impressed by BT and Hutton who ran a really strong pace. Of the little mother-goosing YHC did, it was hard work each time to catch back up with them both.

    TYA got himself a vanity plate. All are welcomed to ask him what it means.

    Interest in the health benefits of cold showers appears to be spreading throughout the PAX. YHC though extensively about this during his pleasantly hot shower this morning.

    Announcements:

    Ragnar could use a runner. Please see Toga…He’ll share his sleeping bag if you don’t happen to have one.

    Saab abides

  • Hating Myself & Politically Incorrect

    Originally this Saturday tradition unlike any other was to be tag team led by Attila and White Dear.  White Dear had to tap out before it ever started due to an undisclosed ailment.  The PAX had many hypotheses as to what sidelined WD, but none of such are appropriate for publishing.  Relying on a slow watch, a humbled Attila (YHC) came in hot with the group already doing invisible jump ropes.  YHC grabbed the hot potato, and here is how it went down:

    • Warm-up
      • 30 SSH
      • 25 DQ
      • 10 merkins
      • 25 Freddy Mercuries
      • 20 crab cakes
      • 25 imperial walkers
    • Mosey to the picnic tables to 4 quarters (OYO)
      • 25 dips
      • 25 one leg step-ups with right leg
      • 25 dips
      • 25 one leg step-ups with left leg
    • Mosey to the football ball practice field for 11’s with burpees and LBCs – the studs of the group planked while the full PAX completed
    • Mosey to the pillars for an Indian crawl through the pillars of pain (NOTE: not the most politically correct title for some, but I did have this name cleared with Daniel Snyder prior to publishing so I should be good)
      • Each member grabs a pillar and the group performs an exercise while the man in the back bear crawls to the front of the group.  The exercise is switched once each man has bear crawled to the front, similar to an Indian run
      • Exercises were dealers choice:
        • Attila – pole smokers
        • Johnsonville – APD
        • Chum Bucket – Carolina Dry Docks (nice and slow with good form, Mrs. Chum would approve)
        • Cheetah – flutter kicks
        • Flip Phone – poll sits
      • Each exercise was performed 2x as we almost made it through the full pillars before retreating back to the parking lot
    • Mosey back to the parking lot for a kettlebell flurry to the finish
      • 20 Alabama honeymoons
      • 20 lawn mower pulls – each arm
      • 10 halos – each direction
      • 15 standing rows
      • 10 sit and presses
    • COT following by YHC taking us out

     

    Strong performance by the PAX.  Johnsonville was a beast on 11s.  He finished early and got in some work for the plank challenge.  He knew White Deer would be pushing him to keep his butt down on the planks if he had shown, but YHC reminded him that White Deer most certainly had his butt down that morning…in the fart sack (never more aptly named for anyone).

    Johnsonville did have a little trash talk for his own 1S (Cheetah is too tall to be considered a 2.0).  However, YHC was late to arrive to the workout than Cheetah today, so he had no room to join in.  Keep bringing it Cheetah and just shame your pops by outperforming him on the Gridiron.  That is always welcomed.  Any successful shaming of Johnsonville will be applauded with an enthusiasm unknown to mankind.

    Strong showings from Chum Bucket and Flip Phone.  Flip Phone drove himself, which probably indicates that he was well rested and ready for a strong showing on Saturday.

    White Deer was missed.  The air was free of toxins without him, and hopefully the doctor has an ointment, anti-biotic or some other powerful concoction to clear up whatever ails him.  God speed to the bionic War Daddy!

    Just a reminder that next Saturday will be a Gridiron F3 that incorporates all of three F’s.  2.0’s and better halves are welcome.  It will be a scavenger hunt workout that will be very family friendly as we celebrate the Easter holiday.  If you have a child attending, please let Earthworm and/or Johnsonville know so we have the right number of post workout treats for the smaller 2.0’s.  If you braved the rain on Christmas Eve, you know that these workouts are awesome!  See you Saturday.

    In Him, Attila

  • Pre-Blast for 2.0 Easter Scavenger Hunt

    This Saturday at 0700, Earthworm and I will host an Easter scavenger hunt at GridIron. This is a 2.0-oriented workout with riddles, exercises, and treats for the kids. We are also welcoming the M, GFs, LOML, and significant others to this event. Coffeeteria to follow at Einsteins.

    I would like to get a decent headcount so we make sure we have sufficient treats on hand for the 2.0s. Please respond below to let us know you are coming (with number of 2.0s). Alternatively, feel free to email (flbiggs@kbbplc.com) or text YHC.

    Jville

  • Hot Potato – Batteau Style

    Jeff8 faithful rolled into Batteau in the gloom which was well lit by the Full Moon. No Q had signed up, Hot Potato was announced as the clock turned to 0530.

    THE THANG
    Bleeder Q
    Mosey to First COP

    20X SSH
    25X LBC’s
    15X Imperial Walkers
    10x Merkins

    Mosey to Lindseys
    Bear Crawl to tree Run back
    Step-ups and Dips

    Swirly Q
    Mosey to Lake
    Love Hill Partner Run – Walk-out Merkins, Lunge, Board Jump Burpee

    Hardywood Q
    Deconstructed Burpee Valley to 5

    Wheel Barrow Q
    4 corners – Merkins, LBCs, Knee bends, Flutter Kicks

    Mosey back to Virtual Shovel Flag
    Swirly took us out.

    Moleskin

    Crablegs from F3 Charleston stopped at Batteau on his family’s Spring Break, Glad to have you out.

    With no one signing up for the Batteau Q this am, YHC rolled with a Hot Potato Q. Always interesting to see what is going to happen when that is announced, All Q’s did a great job beating the pollen infested snot out of the PAX during our 45 minutes.

    Post Workout, with the sun rising over the trees, Hardywood discussed the finer points of Thomas Jefferson’s literary genius; with all of Thomas Jefferson Accomplishments and Authorship of many documents; Hardywood found it interesting that TJ only wrote one book: Notes in the State of Virginia. a Footnote in the book was that the weather in the spring is always Sunny & 70.

    Announcements:

    Hump Day Happy Hour — See Flashdance for more details

    Podcast are now up —- Podcast

  • Half River Downs Roller Coaster

    3 stalwarts broke the hold of the fartsack on this glorious Monday morning and posted at River Run to log some miles and climb some hills.  The route today started with a nice mosey down to the high school and around by the baseball fields, then we headed West on 711 and turned left into River Downs to tackle the Queens Grant hill.  When we descended the back side on Royal Crest Drive, rather than turn around and repeat the hills in reverse to complete the River Downs Roller Coaster, we took a right on Riverdowns South and made our way back to BWES for a mostly flat to downhill return and a total of just over 4 miles for the day.  The full roller coaster will reopen again soon.

    Number-rama, name-a-rama and YHC took us out with a quick prayer of thanks and wishes for safe travels for any PAX members and families traveling for Spring break this week.

    Announcements:

    • C-ville F3 – see Lab Rat and send contacts to F3charlottesville@gmail.com
    • Galactosemia golf tourney – May 19 – see Wilson
    • HDHH – details to come from Flashdance

    NMS:

    Great to have LugNut back out.  Way to push through a tough 4 today LugNut.  Always fun to run with McRib, especially when we can discuss a weekend series win for the Keydet baseball team.

    Have a great week men!

    No more Gumbo for you!

  • No ex Marines or Hockey Players

    6 studs emerged from the fartsack and tackled the trails around Richmond

    The Thang:

    Northbank to Potterfield bridge to buttermilk to forrest hill to pump house parking lot

    NMM:

    All PAX opted for the 10+ mile route this morning.  It was a glorious morning to be running the trails.  45 degrees to start out, nice and brisk for a run.  Hat Trick was burning up the trails this morning.  He was in the lead the whole way and was circling back often trying to get his 1/2 marathon in today.  He did an extra loop or two at the end to finish the 1/2 and came in under two hours for the distance.  Taxi Cab continues to extend his “longest run” streak.  He put in ten miles this morning for the first time in his life and seemed to have not trouble at all.  He has a half marathon in two weeks.  I think he will slay it.  Congratulations Taxi Cab on continuing to push your limits…Awesome work my friend.

    Saab started 5 minutes late but caught up to us on the Potterfield bridge.  He was a little spent (for a few minutes) from there, then started to ramp it up again in Forrest Hill.  Hardywood, after a few minutes feeding his obsession of women dressed in civil war era garb, joined us for the trail run this morning.  He was rocking his Jerusalem cruisers for the run.  Just one reminder from the higher power to pick his feet up on the run…otherwise no harm from the choice of footwear (I did mention to him that I knew someone who sold athletic footwear, and that I be happy to make an introduction).  As always, when Lab Rat is missing, Helix fills in on his role and is talking the whole run.  The man has a prolific ability to talk and run.

    At one point during the run, I referred to Hat Trick as a hockey player.  He told me that he no longer played and therefore was no longer a hockey player.  I, respectfully, disagree with that assessment.  There are a few things in life, that if you have done more than recreationally in your life, that you are always entitled to take ownership and credit for.  One is a serviceman (Marine, Army, maybe even Navy, and all others) whether they are currently enlisted or not.  You have served your country putting your life on the line, you are forever a serviceman (or women).  I know hockey does not come close to that kind of dedication and commitment, but there is a special group of folks in the world who know what a hockey team is about and what the real rules are on the hockey rink.  If you have learned those and lived them, we are always honored to call you a hockey brother. Hat Trick, you will always be a hockey player to me.   I am beginning to understand as I write this that the same thing is true for our F3 brotherhood.  When you commit yourself to F3 and dedicate yourself to it and its principals, you become and always will be the member of a special group of people in the world.   I am honored to be learning what being a true F3 brothers is all about.

    TYA OUT