Category: Richmond, VA

  • Track team practice

    2 Studs posted for a Wednesday evening run and were met, yet again, by the women’s track teams from VCU and UR.

    The Thang:

    45 minutes of hills around hillcrest, random loops and directions

    NMM

    Great to have some male companionship out on the run this morning.  Last week was a real burden being by myself and having to take care of both track teams on my own.  Jville’s presence was much appreciated, and he got to personally witness the joy that is hillcrest running.

    I think the track teams are like the baseball field on Field of Dreams.  If you do not believe in them, you will not see them.  I kept telling Jville that they were with us, but he could just not see them.  They so much wanted to interact with him, but he could just not see them.

    TYA Out

  • Slaying the SadClown

    Wild Thing started us off this AM as 18 brothers in arms rose up and posted at Rise and Shine.

    Wild Thing reminded us about our discussion on the SadClown and the reasons as we POGO and struggle through life.  He gave us a reminder of the difference of being alone and being isolated.  He through quite the beat down when he read from Freed to Lead – “Calling your wife your best friend is a true and dangerous OprahBomb – sweet and high-sounding on the surface, but gritless underneath” and “men don’ know how to make friends.” Chatter rose on that reading.

    Discussion then went to talk about “workouts” are not the only answer.  If so, we would see Jesus doing a workout in the Bible.  So, how do we promote times for men to come together and what are the elements that need to be there to make it truly happen. That was the meat of the conversation.

    Parts of Ecclesiastes 4 where read as a Biblical description of the SadClown.  Highlights: 

    1b – 3: I saw the tears of the oppressed—
        and they have no comforter;
    power was on the side of their oppressors—
        and they have no comforter.
    And I declared that the dead,
        who had already died,
    are happier than the living,
        who are still alive.
    But better than both
        is the one who has never been born,
    who has not seen the evil
        that is done under the sun.

    …

    8 There was a man all alone;
        he had neither son nor brother.
    There was no end to his toil,
        yet his eyes were not content with his wealth.
    “For whom am I toiling,” he asked,
        “and why am I depriving myself of enjoyment?”
    This too is meaningless—
        a miserable business!

    9 Two are better than one,
        because they have a good return for their labor:
    10 If either of them falls down,
        one can help the other up.
    But pity anyone who falls
        and has no one to help them up.
    11 Also, if two lie down together, they will keep warm.
        But how can one keep warm alone?
    12 Though one may be overpowered,
        two can defend themselves.
    A cord of three strands is not quickly broken.

    The Pax provided great discussion on what we can do and settled on two.  Two ideas to start and then to move forward and be like a dart.  Needing to make this happen 4A and Hurler took to Service Saturdays. In hope for us to connect and bring sun rays.  Wanting to capitalize on recent experiences, Worm and Butterfly, choose to see Hometown Hikes take hold.  This we believe will make friendships worth more than gold.

    Announcements –

    Rider is doing well and getting some good therapy – but still needs our prayers

    Ben Collie as he sees and journeys on his path

    May 21st – Ashcreek 5K

  • Doubling Down @ 45MOMM

    23 Redwoods descended on Mary Mumford for a Near West End Beatdown that went something like this:

    Mosey to NW corner of school for COP: SSH, DQ, Copperheads, Hand Release Merks, Hello Dollies, Crab Cakes, Bob & Weaves to Right & Left

    Mosey to bus loop for Curb Crawl Flips: Bear Crawl to curb, 2 merks, flip to backwards plank, 2 dips, crab walk back. Repeato, increasing by 2 each round. Up to 10 and back down

    Mosey to Fields that were closed, mosey back to green by tennis courts for Merkin Ladder by 2s: start at 2, increase by 2 each round, up to 20 and back down

    Long mosey around track to school wall for Double Triple Check: Wall Walkers, Hello Dollies, and Run for 6 rounds

    Mosey back to flag for COP: Lt Dans OYO for 1 min, Rosalitas, Box Cutters, Superman

    COT – Honey Do took us out

    NM

    Mumblechatter was heavy this morning…and Lab Rat wasn’t even in the top 3 list of worst offenders. YHC had to keep count himself in both COPs. Thanks to the PAX who tried to keep count over the hilarity and singing of others. Goodtimes.

    From GridIron to 45MOMM, the Bob & Weave flummoxes the PAX. Keep the faith, men. We’ll master it soon enough.

    Saab gets extra credit for performing way more Merks & Dips than instructed in the Curb Crawl Flip. Thankfully Rosie followed instruction and paced YHC.

    Sorry that BT wasn’t there to enjoy the Merkin Ladder. YHC remembers a NoToll morning where BT called for a single count Merk Ladder up to 20 and back down (maybe it was just up to 20)….either way, The PAX was not pleased with a 2 count merkin ladder this morning. It hurt. It sucked. It always does. Nobody appreciated it at the time. Splinter & TYA are still working out a formula to determine how many total we did this morning.

    Great to see some old and new faces this morning. Thanks for putting up with YHC’s raspy voice as he fights off a cold.

    Announcements:

    • Flashdance is Qing April’s HDHH, possibly incorporating a workout on the Capital Trail and libations at Stone Brewery
    • Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
    • April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    • New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    • LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motivated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

  • RiverRun returns and TwinTeam begins

    As announced over the past week or so, starting April 3, Monday RiverRun will go back to being a run as its name demands.  Last May this AO started as a run for BRR prep.  After the BRR we kept it around to explore the AO as a bootcamp.  This proved to be a huge AO with plenty of options and also Honeymoon’s introduction of Murph Mondays, soon to be Fridays.

    The regulars, with input from some newcomers and Corporate, have decided to keep the AO but move the bootcamp to Fridays.  This will give runners a new spot to hit on Mondays with some of the best (long or steep, pick  your poison) hills in RVA.  It will also give the non-runners another option for Fridays, especially those with dogs and kids to deal with in the mornings.

    TwinTeam will start next Friday 4/7.  See you in the Gloom

    Rosie

  • 4 Second Holds

    5 men gathered in the gloom to move some bells. It should have been 6, but the person that called out YHC to lead this morning didn’t show up. Not gonna name names, Wheelie knows what he did.

    Mosey to the school entrance

    COP

    SSH x 12 IC

    Don Quixotes x12 IC

    Hillbillies x 12 IC

    Mosey back to the front yard for the main set

    Each hold is for a four count, each set is done for 90 seconds

    Two handed press  hold half way

    repeat with  no hold

    Clean and press hold at rack then press

    repeat with  no hold

    Sit up press hold at top of press

    repeat with no hold

    Merkin rows hold at bottom of merkin and at top of row

    repeat with no hold

    Lawn mowers  hold at top of pull  (switching arms throughout)

    Repeat with no hold

    Low Pull  hold at top

    repeat no hold

    Low Lunge  hold in lunge and at transition

    repeat no hold

    Squats  hold at bottom

    repeat no hold

    KB swings hold over head

    repeat no hold

    Curl hold at half (switching arms throughout)

    repeat no curl

    Boat canoe to finish out time

    Short Mosey to flag

    Numberama

    Namearama

    Helix took us out

    Announcements

    • Ashcreek 5K May 20th. See Spit. http://www.ashcreek5k.com/

    NMS

    The weather was beautiful in the gloom as YHC pulled in at 5:26 to see two cars in the lot but another two follow him in, none of which contained Wheelie.The COP was meant to have more exercises each one only have 4 done, but apparently YHC cannot count past 3 when Q’ing. YHC’s son (Chewy) saw the swings for the challenge and stated “what if you stopped half way through and froze” the light bulb went off and this workout was created.

    The mumble-chatter slowly died to grunts during the merkin rows and the low lunges, not sure but it looked like THE Carpenter was thinking about lunging back home. The PAX attacked this workout with enthusiasm and vigor and did us all proud.

    Thanks again for letting me lead

     

     

     

     

  • Helter Skelter Forties at the Carillon

    Sixteen veterans posted at Byrd Park this morning. The weather could not have been more favorable for F3 gloom. Johnsonville (YHC), showing his advanced age, inadvertently omitted to plant a shovel flag. But, the VSF was there in spirit. YHC did follow through on this morning’s commitment to Q, however, and this is what went down, more or less:

    Warmup COP: 50x SSH, Don Quiote, 10x burpees OYO.

    Long mosey around by the dog park, down the ravine behind Dogwood Dell, and back up the other side near the Carillon.

    COP: plank sequence, plank leg to elbow (right), plank leg to elbow (left), crab cakes with increasing cadence, 10x burpees OYO.

    Mosey up to Carillon, around loop out front, and back to decorative granite slab about 30m out front of the Carillon.

    Helter Skelter Lindsays (hillbillies/mericans/bunny hops). More detail -> do 30 hillbillies counting 1 leg only, run to Carillon steps (right or left), bunny hop up 15 steps, climb remainder, criss-cross plateau along top of Carillon’s base, descend other steps, return to granite slab, do 10 mericans, repeat run & bunny hop sequence, do 25 hillbillies, repeat run & bunny hop sequence, do 15 mericans, etc. until you get down to 30 mericans, then do final run & bunny hop and plank.

    Plank sequence and LBCs in cadence while PAX completed Forties/Lindsays.

    20x single leg Alabama prom dates. Repeat with other leg.
    Slow lunge walk across large brick patio in front of Carillon.
    Single leg side hop across patio. Repeat with other leg.
    Bear crawl across patio.

    Mosey back to VSF. American hammers with increasing cadence.

    COT with YHC taking us out.

    Announcements:
    -Wed hill run is on today. That AO is now a permanent fixture, at least for the foreseeable future. DK is adding to list.
    -Ashcake 5k is coming up. We are trying to field a big F3RVA group. Specify “F3RVA” when you register.
    -April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm. Family friendly. LOMLs welcome to attend and/or workout with us.
    -New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    -LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motivated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

    Moleskin:

    Ok. I admit that I took the first long mosey because my aged body needs a little time to warm up — especially this week.

    I have a bad tendency to plan one workout, and then to go in a completely different direction based on some emotional decision. That hill behind Dogwood Dell is not quite up to Stinkhill standards, but it’s a beaut. I was strongly tempted to abandon plans and call something akin to a Bearway to Heaven on that glorious incline. But, my OCD overcame my ADHD today, and I managed to get myself back on track.

    The Helter Skelter Forties were a big experiment that I have been thinking about for several days. I love the Carillon, not just for the multitude of workout possibilities that it offers, but also for its symbolic significance, it being one of Virginia’s chief memorials to the heroic efforts of Virginia’s World War I servicemen and servicewomen. I hope that our use of that structure paid tribute to, and did not at all disrespect, its significance.

    There was a large bootcamp crowd that kicked off around 0545. They did not significantly interfere with us, but small packs of women from that group kept wondering into our PAX trying to join us. They half-heartedly claimed confusion, but their gazes were strangely fixed upon BT. We are men of honor, and BT did not, on this day, fall for that ruse.

    There were a lot of hop exercises this morning. Bleeder never complained, but I thought it fitting that we offer something more favorable to him. Bearcrawls ensued, and he, of course, crushed them. I begrudgingly accepted my last-place finish on those.

    Once again, it was very satisfying to road trip out of my normal RVA sub-region to connect with old friends and to meet new ones. I have had a great time traveling around to different F3 circles this week. We all have a tendency to get caught up in our neighborhood AOs. Based on my experiences this week, I know it would strengthen our F3 community if everyone periodically (maybe monthly) ventured out to a foreign AO or two. You will be surprised how welcoming our community is to newcomers.

    Richmond has dozens, maybe hundreds, of schools, parks, and other public space. F3RVA, thus, has limitless potential for growth. We should organize another big attendance push in May or June. We dragged some now-regulars out last June that way, including McRib, Mr. Roper, and others. I say we do it again. How about Tuesday, May 18 for a run at breaking last year’s record?

    Thank you for permitting me to lead WDog. It is a privilege and an honor to lead strong, motivated men. Johnsonville

    PS: Before a downfall the heart is haughty, but humility comes before honor. Proverbs 18:12

  • Rebound Day (Splinter Approved?) at SOT

    6 Southside regulars posted shook off the soreness from Murph Monday and J-ville’s Jamboree yesterday to post at SOT for some hump-day camaraderie and deep gloom.  YHC, being especially sore, had a little something different in mind for Rebound Day at SOT.  I hope Splinter would approve.  It went something like this:

    Mosey to the deep gloom of the track and one lap around to wake all body parts.

    Circle up in asphalt area at the end of the track for COP (all IC):

    • SSHs x20
    • DQ x15 (I think – lots of mumblechatter given the painfully slow cadence)
    • Imperial Walkers x15
    • Arm Circles 10 small, 5 large; forward and reverse
    • LBCs x20
    • Flutter Kicks x20

    Mosey around the school to the main entrance (waiving to the lovely bus driving applying her make-up while filling the gloom with noxious fumes) and congregate on the steps for a Triple-check, including box jumps, Freddie Mercuries and a short run.

    Mosey around the back of the school to the basketball courts where YHC had stashed a basketball for the REBOUND portion of the workout:

    • Classic tip drill with a penalty for a break in the chain.  If the ball hits the ground or we otherwise lose rhythm = 5 Burpees.  After an immediate break (caused by YHC) and 5 burpees, the PAX got it going pretty well.  All told, in about 5 minutes of the tip-drill, we did 20 burpees.
    • Line up on the sideline of the first court for the Weave – 3 PAX perform the weave down and back across all 4 courts.  Remaining 3 PAX plank-o-rama until it was their turn to run the Weave.  Our weave needs work!
    • Lineup on the baseline for the Wilt Chamberlain (straight from the Exicon – look it up) – sprint to other baseline and perform 100 LBCs, sprint back and perform 100 Squats, Sprint and 100 1-ct Flutter Kicks, spring and 100 Lunges (counting each leg).

    Mosey back to the VSF for 3 minutes of Mary — Hello Dolly; Rosalita and American Hammers

    Number-rama; name-a-rama and COT with YHC taking us out.

    Announcements:

    • Wilson’s golf tourney for Galactosemia – May 19th – sign up, donate, show up
    • River Run reverts back to a run Monday, April 3 and the new bootcamp (#TwinTeam) kicks off Friday April 7
    • Several new AOs in the works for DaVille area folks
    • Off the books running opportunity – 0600 Sunday morning at Urban Farmhouse near Midlothian Coal Mines & Library — see Honeymoon or Rosie

    NMS:

    Well done today gents.  YHC was sore as hell when he woke up this morning, so a kinder-gentler beatdown was in order.  However, it certainly got my blood flowing and a sweat going, so I hope you got what you paid for!

    Wilson and YHC are participating in a parents basketball game tonight for a St. Edwards school fundraiser – thus the theme.  Hopefully we will not need to employ the Weave.  If you want a good laugh (or the help us limp to our cars at the end of the evening), we will be at Trinity from 6-8.  Come bye – $5 to get in.

    Thanks for letting me lead this morning fellas.  Our SOT group may be small, but it is strong!  A pleasure to lead such a fine group.

    No more Gumbo for you!

  • Frank Abagnale’s Grandmother

    9 stallions posted for a Tuesday morning spider run.  70 and sunny as always

    The Thang:

    6 milers head up the hill to the main entrance and make a loop on campus.  Take the back entrance out of UR, through the shopping center, over the bridge, west on Riverside, 4 milers turn at park, all others proceed west until you hit Cherokee and turn back around and head back to the lake.

    NMM:

    1 year anniversary of Spider Run.  In my humble opinion this is the best road running venue we have in Richmond.  There are so many options at Spider run that we rarely do the same route more than a couple of times.  If we do, there always seems to be a twist to the run.  Today was no different.  The fast runners did a 8/10 of a mile hilly run before setting out to catch up with the rest of the PAX.  Every time a PAX member was caught, he owed 5 burpees at the finish.  YHC  forgot to do my 15 punishment burpees at the end, so pounded them out at the office this morning.

    Great to see Circle K out for the first time at Spider run.  He and Pucker were leading the 5 milers for most of the run.  Circle K was really focused on making sure he had his headlight on this morning.  So much so that he did not focus on his keys.  Both his keys and his phone were inside the car so he was temporarily stuck.  He hitched a ride to his wife’s office so he could borrow her car and rescued his car via locksmith because for some reason, he does not have a spare key.  Much cheaper to pay $50 to unlock the key than to dole out the $1.49 for a spare key or two.  Just saying.

    One modern day problem that he had as well was the lack of phone.  He had many phones to borrow to make a call, but because all the numbers are saved in the phone, the only one he knew was his spouses’. So, he couldn’t call his office or anyone else to help him.  Good lesson for all of us.  Learn a few phone numbers in case you ever need a lifeline (I still have not programmed Bleeder’s number into my phone for that reason alone)

    Singer continues to hone his running skills.  When he asked me this morning about the five mile route, I kept giving him the directions for the four.  It took me until the halfway point to realize he was in fact going to do the five mile route.  He rocked it today, pumping in 5+ miles for the first time at F3?  He has the Monument Ave 10k on his calendar for the weekend.  Good luck Singer…..

    Saab was flying this morning and lapped everyone…..except.  That is right, Bleeder.  He nearly caught up to Bleeder on the last stretch.  But once Bleeder saw him, he turned on his short stint jets and sprinted for the last quarter mile.  Dude has sprinting wheels.  Saab was on a mission.  He caught up to the five milers at the turnaround point.  Thats right he did 3.6 miles in the time it took us to do 2.7.  Ridiculous.

    Thanks for all the birthday wishes for YHC today.  Humbled by the number of birthday wishes in person, tweet, email, and text that I received.  Great to have so many great friends out there.  Thanks.  P.S.  This will be my last birthday.  54 is far old enough!

    TYA Out

  • April Monthly Challenge – Plank

    April challenge is 200 minutes total of plank. Daily numbers are total minutes planking, averaging about 7 minutes a day.  Elbow plank or regular. This is also walking boot friendly challenge…

    Goal is to get up to 3 min straight consistently with good form in Elbow Plank.

    New monthly challenge rule- pax who complete prior monthly challenge get to pick new monthly exercises. YHC will be picking Burpees for May so sign up for April challenge to overrule me.  As well it is up for review that challenge completion counts as posts in Big Data.

    Splinter has already updated the challenge spreadsheet.

  • Mountain Climber Extravaganza

    15 men denied themselves, kicked off the fart sack and punched the Sad Clown Syndrome in the face with a workout that went something like this…

    Mosey to the middle school parking lot.

    COP (all IC) – 20 mountain climbers, 10 don quixotes, 20 lbcs, 20 merkins, arm circles, 20 imperial walkers, 10 helicopters, 20 mountain climbers

    Mosey to the bus loop in between the middle school and high school.

    11s – 10 mountain climbers, run the outer loop of the bus loop to the other side, 1 merkin. Decrease/increase until complete. Add one additional loop with 6 mountain climbers / 5 merkins.

    Mosey to the front of the high school for mountain climber ring of fire.

    20 american hammers IC, 25 mountain climbers IC

    Sprint back to the flag

    Numberama, Namerama, Announcements, YHC took us out.

    Announcements:

    • Phonics is seeking to start a new AO in the 23111 zip code. He is eyeing Pole Green Park.
    • Abacus is also seeking to start a new AO on Sundays at Atlee and on another morning at Three Lakes Park
    • Ashcreek 5K is Saturday, May 20th. Spit is leading the charge. Register here –  https://www.raceit.com/Register/?event=39341. Include F3 as the team name.
    • Community Easter Egg Hunt (over 2500 eggs!) at Oak Knoll Middle School THIS Sunday, April 2nd. Food trucks and live music start at 11:30 am. The egg hunt is at 12:30 pm. Bring your family (tons of kids activities) and corn hole boards for some friendly competition. MOST IMPORTANTLY, let’s talk up F3 in our conversations and EH some guys to F3 workouts!

     

    NMS:

    The parking lot was empty with a slim 9 minutes to go but then the cars piled in. There was a tangible excitement in the air as 2 FNGs joined up with the PAX and the countdown the start was announced. YHC led the PAX to the original place in the Chickahominy Middle School parking lot where he went just over a year ago for the first time. The app listed the middle school as the location last year so YHC had to find the PAX that morning.

    One of YHC’s least favorite exercises is the mountain climber so THAT is what we focused on this morning. YHC weaved the exercise into all parts of the workout and the PAX did not disappoint!

    After the COP, YHC led this morning’s PAX on the same path that he took last year to find everyone in the bus loop. Doing 11s using the outer loop of the bus loop provided more fun (and pain!) than YHC anticipated. The mumble chatter was nonexistent because the PAX was focused on getting it done and they did. Spit, Spike, Helix and Abacus lapped most of the PAX multiple times and were particularly strong this morning. The 2 FNGs showed that they were a force to be reckoned with as well.

    The PAX let out a loud groan when YHC mentioned more mountain climbers at the end. The groan reminded him of the normal reaction to SSHs. Perhaps the mountain climber will become the new SSH for this year… What would it feel like to do 365 two-count mountain climbers during a workout???

    YHC had thoroughly enjoyed Q’ing a ton of workouts the past week in honor of the one-year anniversary of starting with F3. I continue to see the impact that F3 is having in my life and leadership in multiple arenas (marriage, parenting, church leadership, friendships, neighbors, etc).

    I will be looking to EH as many men as possible in the days ahead because F3 is the real deal and every man needs help crucifying the Sad Clown Syndrome in his life.

    I need help.

    We all need help.

    Let’s keep pressing on!

    The Carpenter