Category: Richmond, VA

  • Hello #CircusMaximus; Hello Kettlebell Gloom

    Seven of the faithful gathered on the north side of Mills Godwin High School in the West End of Richmond on a drizzly, but otherwise comfortable morning with kettlebells in hand. Johnsonville took the inaugural Q at #CircusMaximus, and this is what went down, more or less:

    Start in grass near SF:
    Slaughter starter (20x burpees OYO) (regular)
    Kettlebell mosey (i.e., farmer walk with single kettlebell held overhead with one arm) around bus loop.

    Return to pavement near SF for COP:
    12x merkins (regular)
    12x kettlebell sit and press
    15x kettlebell squats
    15x plank dips (regular)
    15x kettlebell standing rows

    Kettlebell mosey to north side of bus loop for COP:
    40x Carolia drydock OYO (regular)
    20x double handed kettlebell swing
    10x kettlebell back lunge (right leg)
    10x kettlebell back lunge (right leg)
    15x scapula merkins (regular)

    Triple play (kettlebell variation) –
    Group in teams of three with each member rotating through 1 of 3 stations in sequence. The runner drives the rotation sequence. Stations are:
    1. Kettlbell electric slide (formerly “bob and weave” renamed by Honey Do in accordance with F3 regulations)
    2. Kneeling kettlebell row off curb (alternating between arms)
    3. Run circus maximus (regular at brisk pace)
    Rinse and repeat 2x after first.

    Kettlebell mosey to pillars near school building for COP:
    20x mountain climbers (regular; very slow at first increasing in cadence after 10x)
    40x alternating single arm kettlebell swings OYO
    10x roundabout (pass kettlebell around body), clockwise
    10x roundabout, counterclockwise

    Mary sequence:
    10x single leg Alabama prom dates, right (regular)
    10x single leg Alabama prom dates, left (regular)
    20x Alabama prom dates, both legs down (regular)
    20x flutter kicks (regular)
    20x Freddie Mercury (regular)

    Kettlebell mosey to SF
    COT

    Moleskin:

    The objectives this morning were (i) to introduce people to basic (and safe) kettlebell exercises, (ii) to work in more familiar bootcamp-style exercises, and (iii) to prevent injury. I heard some heavy breathing, and did not hear any complaints of injury. Thus, I believe that all objectives were met and that the AO has successfully been launched.

    DK and Rosie had pushed through a burpee ladder at #SOT yesterday, and they were not happy about this morning’s slaughter starter.

    Earthworm seems to take to a kettlebell workout like a fish takes to water. He pushed far ahead of the PAX on the initial kettlebell mosey while holding the weight strong and high. The only time he got bogged down was when he had to run the bus loop without the kettlebell in hand.

    Rosie appeared strong throughout the workout, pushing the run pace on the Triple Play and showing excellent form on the kettlebell electric slides and back lunges.

    We are looking forward to developing this workout and figuring out new variations of kettlebell exercises. Please sign up to Q for this workout (and others). F3Richmond needs your leadership and your creative ideas!

    Also, please headlock West Enders and let them know about free workouts happening in their back yards. #NoExcuses. These workouts can change lives.

    -Johnsonville

  • If you say Burpee, I’ll kill you

    Snakes in the Garden!

    3 strong PAX fought the April frost warnings and assembled for a cold beatdown at Source of Truth. It went down like this:

    THANG

    Mosey a full lap around bus loop to grassy/bald knoll above bus loop

    COP: 25 SSH, 15 Hillbillies, 15 Don Quixote, 15 Plank Dips, 15 Heels to Heaven (OYO)

    Mosey a half lap around bus loop to school entrance on bus loop

    Jacob’s Ladder – Escalator: 1 to 7 to 1 burpees at top; bear crawl every odd ascent up hill

    30 second update on 14 hour race @ Daytona

    Mosey to basketball courts behind school

    Super Swift Creek Beast: run width of 4 basketball courts, stop at each bball pole, perform 5 exercises, touch end line, run back and repeat
    Dealer’s choice: WWII (Rosie), Squat Jumps (Lug Nut), Merkins (YHC), 2 count Freddie’s (Rosie), Monkey Humpers (Lug Nut)

    COP: 25 LBCs, 15 Alabama Prom Dates, 10 Box Cutters, 10 Box Cutters (opposite direction of first 10)

    Mosey to shovel flag

    10 burpees

    COT

    Number-rama & Name-o-rama were brisk & Rosie took us out

    Moleskin

    With the inaugural WDog workout today, YHC was not sure who he’d see at SOT. He had already left Johnsville in bed after light pillow talk after a rough night’s sleep. Lug Nut & Rosie never fail to disappoint! F the Fartsack.

    Lug Nut threatened to EH some of the bus drivers. Not sure what’s stopping him.

    Lug Nut (Daytona) & Rosie (The Masters practice round) had both returned from a fun excursion away…so YHC wanted to be sure to ease them back into the saddle. Hope it wasn’t too aggressive.

    That being said, when YHC asked Rosie for the first Dealer’s Choice exercise in the Super Swift Creek Beast, he did say the title of this BB.

    YHC shared the story that one of his neighbors reported seeing a coyote in the neighborhood yesterday around 9am. It was reported to the home owner’s association…and it made the paper:
    http://www.richmond.com/news/local/chesterfield/article_c2d5ece5-7a59-5535-ac2d-f7a61b8f9f3b.html
    M DK received a house call from WTVR this morning to inquire if she wanted to share her story regarding the coyote. Fearing that she’d call attention to our 10 chickens, 4 of whom are squatting illegally, she declined.

    Until next time!

  • Where the heck is Fudd?

    8 loyal pax posted for the first WDOG workout this morning and here is how we rolled…

    Warmup : DK, EW, SSH, AC

    Streetlight Burpees : run the block – 1 burpee each street light.

    Bear Crawl big hill – burpee @ the bottom repeat 3 times.

    Repeat : Streetlight burpee back towards the park – 1 burpee each light.

    Pole Smoker Indian Run : 4 pole smokers while rest of pax holds @ 6 inches

    Amp Theatre : Dips ladder – working our way down the ladder 18-1.

    Pull up station : 5 overhand, 5 underhand, 10 sec hold – repeat 3 times

    Ring of Fire – 10 Merkins

    Fire Drill stop drop and roll 1 Merkin each side – 8 times..  Followed by 20 Carolina Dry docks.

    Mary : Cross leg lifts 10 each leg – 20 APD’s, 20 LBC’s, 20 American Hammer.

    The scoop: As we headed through the park to warm up the pax saw Fudd coming in hot as usual… Thinking he probably saw us and would catch up to us soon we proceeded with our exercises.. Half way through the workout Fudd shows up winded from running the perimeter of Dogpile – (dude went everywhere we weren’t)… Way to keep searching Fudd love that determination but sorry that half of the workout you did by yourself – nice morning for a run though…

    45 minutes @ Dogpile was tough for YHC – (so much fun stuff to do) but we squeezed it in. It felt like a winter Q this morning but we warmed up fast with the street light burpee’s and bear crawls up the hill… The pole smokers we did this time were not as dangerous as before but just as hard – lot’s of grunting during that exercise… The pax rolled through the dips ladder and attacked the pull up station where more grunts were heard… We saw the seals during a mossy towards the circle and showed them how a ring of fire was done. They watched for a few minutes then ran off – all except  1 dude who stayed and watched us complete the ring – he then ran off behind a tree to watch our Fire drill.. Either that dude is a peeping Tom or he was taking notes on how to run a group  workout ?? YHC is still hoping to coordinate an F3RVA v Seal team soon – it’s a bit difficult though cause the seals seem to begin 30 minutes after we do :)..

    Thanks to the pax for coming out to the first of many WDOG workouts – great way to start the day – way to push it! Thanks also to BT for taking us out this morning.

    Announcements : MM tomorrow SAAB on the Q – Circus Maximus tomorrow as well @ Godwin – Jville on the Q.

    See y’all in the gloom.

    Swirly/Corporate

  • Tour Da Ville

    5 Faithful posted on a blustery Spring (??) morning. Felt more like mid winter thanks to a 40 degree drop in temperature during the previous 9 hours.

    The Thang

    Mosey to from Shovel flag, across parking lot to corner adjacent to greenhouse. Warm up COP. 15x Don Quixote, 20x LBC, 25x SSH, 30 (15 on each side) arm circles. Head down the street towards the stadium. Light jog to first pole, sprint to next pole, repeato until close to corner number 2. Ascending and Descending curb crawls, ascend to 8 and descend back down to one. Mosey to base of hill for a mini Beast. Run to top of hill, 6 carolina drydocks, run to bottom, 6 decline merkins, repeato x 6. Mosey to bus loop in front of elementary school. Elevens on the front stretch of the loop with Lt. Dan’s and step ups. Mosey to field next to track for 3 MOM. 15x LBC, 20x flutter kicks, 25 x Russian twists. Mosey back to shovel flag for a quick COT and everyone goes out into the day.

    Naked Moleskin

    Great to lead at the new AO. When Circle K led the first workout there, we did a lap around the entire AO. ON my VQ of the AO, I wanted to make it around the loop again. So, we did a modified four corners of the entire AO. 2.5+ miles or running plus a beatdown on arms, legs and abs is what we got. This AO is very rich with options of things to do. Several tracks, several fields, a stadium, 3 bus loops, a trail, and a great shortish hill. Additionally, there are a few large parking lots which could be creatively used.

    Very quiet today during the workout. Very little mumble chatter, except for the occasional enthusiasm from Abacus. Not sure if it was the AO norm or just a good beatdown with no time for chatter.

    COT message today by YHC was about patience. My message must have been a premonition of what I would need today. I had several time during the day where I needed maximum patience. Luckily, I was able to remember the message and keep my cool….

    Announcments

    W-Dog starts tomorrow. Come on out and check out the new weekly workout. Circus Maximus starts on Thursday, bring a kettlebell or block and check it out. With 13 workouts per week now it give all of us a great opportunity to lead and to get more folks out to the workouts. Keep ehing folks, lets build this thing and make Richmond a stronger region.

    See you in the gloom.

  • #NoToll — EF Hutton with the Rope-A-Dope

    Six veterans posted on this windy, unseasonably cold, spring (winter?) morning to taste the gloom. Johnsonville was leading, and this is how it went down (more or less):

    Mosey short distance under a light.
    Slaughter starter (20 burpees OYO).

    Mosey near gate by fields for COP.
    10x scapula merkins (hat tip Wedding Singer)
    20x Don Quiote
    15x plank dips

    Mosey to near corner of soccer parking lot.
    Foursquare around parking lot, which consisted of the following:
    sprint leg 1, mosey legs 2-4;
    sprint legs 1-2, mosey legs 3-4;
    sprint legs 1-3, mosey leg 4; and
    sprint leg 1-4.

    30x standing mountain climber
    10x Richard Kimball (var. on Turkish get-up — hat tip Honey Do)

    Mosey to tennis courts. Line up on sideline for OYO sequences laterally across 2 tennis courts (hat tip Earthworm):
    lunge
    bunny hop
    4x backward run
    single leg hop
    single leg side hop
    COP: 12x Merkins
    lunge
    bunny hop
    4x karaoke
    10x thrusts against fence
    single leg hop
    single leg side hop
    endurance bearcrawl back and forth to failure
    lunge
    bunny hop
    endurance feet-first crab walk to failure
    COP: DK ran some Mary for those waiting for others to finish

    Mosey to near corner of soccer parking lot.
    Foursquare around parking lot (see details above).

    Moleskin:

    This was the first Tuesday workout since the big 2016 F3Richmond expansion, and #NoToll and the Tuesday pax is now split among 3 AOs. The numbers were lower, but the fellowship and the effort were strong.

    It rained fairly heavily last night, and we stayed off the Huguenot Park fields in order to prevent damage. We did reminisce about last year’s wet field workout right after they spread fertilizer (raw manure?) on those fields. Instead, YHC brought out a tennis court workout from Earthworm’s playbook. That sequence is a leg-burner, but we mixed in some other things to keep it interesting.

    We had some fun with the bearcrawl and feet-first crabwalk endurance competitions. Honey Do pulled way out in front of the PAX on the bearcrawls. Everyone had dropped out other than he and EF Hutton, who was 3-4 tennis court widths behind and appeared to be slowing to a near stop. Honey Do gave out, perhaps before he had to, and we thought he had the win in the bag. EF Hutton plodded along, however, speeding up to a near bear crawl sprint as he passed the point where Honey Do had quit. That was, it seems, a lesson in how to lull your competition into underperforming.

    YHC won the crabwalk endurance competition, with Honey Do again falling in 2nd place (always the bridesmaid, I suppose). YHC would feel entitled to some bragging rights if it were not for YHC’s pathetic showing on burpees (and anything slightly resembling the same).

    The second round of foursquare on tired legs was a tough way to finish, but it should make us stronger.

    REMINDER — With all of the new AOs, we need new leaders and we need lots of headlocks. Please sign up to Q, and spread your leadership around to the many AOs. If you have not Q’d before, ask a veteran leader to give you guidance and/or split a Q with you. Keep encouraging friends, colleagues, and strangers to come out and try one of our workouts.

    Thoughts and prayers to Chum and his family. 2 Corinthians 1:3-4

    — Johnsonville

  • Tour de Westham

    Eight runners posted for a chilly morning run in spring time.

    Here’s the route:

    Head west from the UR Commons and cut up to the parking lot between the Robins Center and the baseball field.  Go by the fraternities and take the break in the fence.  A left on Baldwin to Westham Pkwy.  A left on Westham and cross River Rd.  Down the hill to Westham Station (the lead pack ran back up the hill for bonus miles).  Take Westham Station out to the shopping center and pick up the abandoned road back to UR.  BT call an audible for more miles and we began the ascent up Ridgeway and down Roselawn to the finish.

    Total miles: 4.8 (about 0.5 extra for those who did a complete uphill segment at Westham Station)

    Fudd took us out.

    NMC

    Seven Pax were awaiting departure on the run and Fudd pedaled up on commandeered UR bike to shorten the commute to the AO from the house.  We almost had a Spider Run gears team of one.

    Eight is a great turnout for the new Spider Run.  Let’s keep it up.

     

  • Mary Mumford Running Club

    Running club started today at 330 today at Mary Mumford 15 or so kids form K – 6 posted for a running workout. A few parents also joined in.

    Bleeder and I led the group of 6 children in 3-6 grade. We were honored to lead Joseph, Patrick, Frank, Ezra, Susan, Bailey (for 1/2 the time) and Sarah (Bailey’s Mom).

    The Thang:

    1/2 mile warmup. COP with some stretching, SSH, Merkins, Don Quixote’s, and a modified lung as suggested by Joseph. Run a mile on the track, second COP. Lunges, crab walks, bear crawls. planks. Mosey back to gazebo. Flutter kicks and a classic rendition of superman led by Bleeder

    Moleskin

    Awesome to bring out the F3 style workout with elementary school students. They picked up on the counting really quickly. TYA had a few epic fails when it came to calling cadence. Note to self. Dont try a brand new exercise in cadence when you have no idea how fast or slow to run it.

    Bleeder and I both passed the background check. Whew!!!! Come on out at Mondays from 330 – 430. Joy to be able to help out with such eager participants.

  • Preblast: Circus Maximus

    When: 0530 this coming Thursday, repeating weekly

    Where: Mills Godwin High School. We will be parking in the small parking lot on the on the Ridgefield Parkway side of the school, which is on the other side of the school from the football field. If you are coming north on Pump Road, turn right after you pass the school.

    What to bring: For the first workout, bring yourself and a kettlebell — preferably one that you can lift overhead with one hand with some effort. In the future, bring yourself, a kettlebell, and a block. These instructions are subject to modification by pre-blast or otherwise.

    –Jville

  • Double triple check…and a Kotter

    Never mind the road block, 9 strong made it to the shovel flag this morning to start this week off with a bang.  Here is what transpired:

    COP (all excersizes IC)

    Split jumps X20
    Copperhead squats X20
    Arm circles X10 little X5 big. Reverso
    Dive bomber X10
    LBC X30

    THANG:

    Burpee suicides X3

    Triple check version 1 (4 rounds)
    -Step ups
    -Release merkins X20
    -Incline prom dates (audibled to cross leg lifts after 2 rounds)

    Triple check version 2 (3 rounds)

    -Wall squats

    -various abs (recommended: flutter kicks, rosalitas, american hammer)

    -run the loop

    Fire Drill

    5 minutes of Mary:

    -dying cockroach X20 IC

    -LBC X30 IC (led my Mr. Rogers)

    -Carolina Dry Docks X20 OYO

    NMS

    Welcome back to Conspiracy, who LIFO’d in during COP.  YHC had never met Conspiracy, so was a little nervous about him being an FNG.  Seeing as how YHC just stumbled thru disclaimer for practice, that kind of monkey wrench could send this train whirling off the tracks.  Anywho, glad to have you back, and really glad to meet you.

    Thanks to Toga for the mumblechatter at YHC’s expense.  It’s good to feel the love, brother.  There might have been a shot or two from Splinter as well, but YHC was trying to figure out next excersize too much to remember.

    YHC was going to do a round of burpee shuffle, but after reading Dogpile BB he decided to go with fire drill instead to avert yet another Siwrly sponsored mutiny.  Sometimes it’s easier to go with the flow, although combining the smoker that is “fire drill” with easy just dont fly.  That excersize is rough.

    YHC just finished reading “Freed to Lead” over vacation, and was trying to incorporate some of the tactics outlined there into his Q.  A standout quote was “if you cant do it, dont Q it” which ruined a couple planned items this morning after he was smoked after the first triple check (YHC’s arms were not going to make it thru curb crawls).  YHC still feels that he is “leading” from the back of the pack, so thanks for putting up with him this morning.

    Announcements

    Lots of new AO’s out there, so more Q’s are needed.  YHC is proof that anyone can do it.  It’s all about cracking out of that comfort zone.

    There is a half marathon trail run at Riverrock on May 22.  Although not an official #CSAP (yet), there are at least a couple of the pax that are planning on competing (Lab Rat is signed up).  Also, on May 20th evening there is a 5k mud run, May 21 morning a 10k trail run.  Riverrock is the RVA’s premier outdoors event.

    See TYA or Wedding Singer regarding Earth Day 5k, competitive mosey wave.

    AYE!

    Lab Rat

  • Balboa: Vasco Nunez or Rocky?

    Three PAX showed up for a trail run on the second Sunday of Easter and Spring Break.

    The Thang:  Northbank to Texas Beach trail, Texas Beach trail along the beach past the pump house to the end, circle back using the trail along the railroad tracks.  Cross the railroad tracks at the pump house, using the man-sized whole in the fence instead of crawling around barbed wire.  Turn left to head west, cross additional obstacles, cross back over the railroad tracks to pick up another trail along the shore.  Pass under the old RR bridge, continue to almost the Powhite Parkway Bridge until thorns, tall grass, and the threat of lyme disease made turning around inevitable.  Cross back to the north side of the tracks, take another trail back to the pump house, cross Pump House Road.  Take the trail to the left of the pipeline trail (Dogwood Dell Hiking Trail?)  for about a 1.5 mile loop, pick up pipeline trail to the amphitheater, and back down Love Hill to the parking lot for COT.

    NMS: YHC was in an exploring mood, and the PAX obliged.  YHC wanted to learn the new trails before the critters and growth accompanying spring arrived.  Texas Beach and the trails next to the river were in great shape and flat – they would be good for beginners, though crossing the tracks required careful maneuvering.  Crossing the dam near the end of Texas Beach required climbing up to the railroad tracks and carefully crossing the bridge on the tracks.  Toga noted that we probably would not be able to hear a train over the rushing water.  TYA commented, and PAX agreed, that the trail loop around the pipeline trail would be excellent for mountain biking.

    Announcements: Prayers for the Bucket family.  Support the new AOs: DaVille, UofR Run, Circus Maximus, W Dog.