Category: Richmond, VA

  • Sucking Wind at DaVille

    Its officially Spring (according to the calendar), but Mother Nature greeted 9 F3RVA faithful, 1 F3 visitor from North-Charlotte, and 3 FNG with one more morning in the low 30s for the Inaugural morning beatdown at the DaVille.  (TYA and YHC scoped out the entire property last Wednesday at HDHH)  The PAX did not stay cold for long as we went straight to work.  Here is how it went down:

    Mosey to center of parking lot for COP.

    SSHx22, Don Quiotex22, Front Arm Circlesx11, Backward Arm Circlesx13

    Mosey to far side of parking lining up on a parking spot.

    Lunge Suicide (4 parking lots length), Bear Crawl Suicide (4 parking lot length)

    Mosey to bus loop between middle school and high school

    Bus Loop Suicide – Run to first corner and return to starting point.  Repeat for each corner and finish with a loop completely around inner loop of bus loop.

    Mosey to exterior loop of bus loop – 4 Corners (Corner 1- merkinsx22, Corner 2-LBCsx22, Corner 3-curb dipsx22, Corner 4-2count flutterkicksx22) Repeat entire circuit x2

    Mosey to BBALL courts – Regular Suicide, Burpee Suicide (perform burpee at each line instead of touch), Reverse Suicide (Run to far side a court first and complete suicide in reverse)

    Mosey to practice soccer field for 11s – start with 10 polesmokers, run to other side of field for 1 squat.  Progress until perform 1 polesmoker and 10 squats.

    Mosey to Shovel Flag.

    Announcements – LabRat thanked everyone for the support with kicking off DaVille AO.

    COT – YHC took us out with prayer.

    Coffeteria at Starbucks.

    Moleskin

    It was great to have such a large PAX for the official hard-launch of DaVille.  Pre-beatdown talk centered around TYA’s running tights, as he broke them out for one last cold morning workout this year. Hopefully the PAX will not have to endure another sighting until the Fall.

    As the first weekend of March Madness has concluded, YHC must have watched entirely too much basketball, as YHC kept coming back to the conditioning exercise of choice for basketball players.  The Suicide.  YHC went with his gut and we performed six different types of Suicides.  Between gasps of air, YHC heard mumble chatter from the PAX ranging from critique of YHC’s Lunge form to “Burpees and Suicides together, Really.”  The Carpenter (FNG) joined the PAX on the bus loop as he went to the middle school to start out.  Sorry for the confusion.  After we warmed up with 30 minutes of Suicides, YHC thought it would be great to increase the heart rate a little more with the 11s.  YHC had to call an audible before the entire PAX could complete the 11s due to time constraints.

    After the COT, Mr Rodgers commented to YHC that he was not expecting a run heavy beatdown as we only mosey about 15 yards to start.  Surprise!!!  For those participating in the 100 mile challenge for March, LabRat’s GPS tells us we logged 3 miles this morning.  That is a lot of miles for a F3 beatdown.

    Welcome FNGs, The Carpenter, Baggage Claim, and Bootlegger.  Hope to see you again soon in the gloom.  It was a pleasure to have Mini-ME join the F3RVA PAX.  Hope your travels bring you our way again.

    Coffeteria was attended by YHC, Toga, Offshore, Mr Rodgers, The Carpenter, and Mini-ME where discussion centered around ideas and thoughts on how to expand F3 presence and attendance in RVA.

    Circle K

  • The Gym Rat Experiment

    Seven hearty souls took a break from March Madness to come start their morning off right at #Punisher.  Lab Rat forgot to recover his new shovel flag from Saab since he forgot it last time he planted it, so it was a VSF kind of morning.

    THANG:

    COP

    X30 IC SSH

    X25 IC IW

    X16 IC DQ (sweet 16 for the UVA alum)

    Arm circles little/big forward/backward

    X15 IC merkins

    X25 IC LBC

    Mosey to corner for couples therapy 4 corners around the campus:

    X25 Derkins (partner holds legs)

    X25 leg tosses

    X25 shoulder presses (using partner’s legs)

    X25 leg tosses

    Fireman carry back to corner

    Suicide squats- To make up for lack of fireman carry, Pax performed 1 suicide on the blacktop, doing X5 deep squats each time back to starting line.

    Curb Crawl Lab Rat style:  Together as a group, bear crawl to curb, X10 merkins, side crawl to right 10 steps, X10 merkins, crawl bear back, X10 merkins, side crawl to left, X10 merkins

    Gym Rat

    Line up on school wall and going to first tree:

    -roll V-ups:  roll over, every time you face the sky, do a V-up.  Half way down (or when dizzy) roll the other way.

    -inch worm:  YHC was informed these are called walk in walk out merkins.  Back up to the wall.

    -Long jump burpees

    plank walk back to wall

    Ring of Fire (Rosey style)

    -ring of Al Gore, first pax drops for X10 merkins, then holds plank.  Around the horn until back to first guy, X10 merkins back to Al Gore.

    6 minutes of Mary (round robin style):

    -Swirly called out cross leg lifts, X10 IC each side

    -Bleeder called out Alabama Prom Dates, X20 IC

    -Rosey finished us up with American  Hammer X20 IC

    COT

    BOM

    YHC took us out.

    NMS:

    Bleeder and YHC were discussing degrees of tiredness and unmotivation while pax filed in.  Neither seemed ready to move, but one had signed up as Q.  There was some ribbing about YHC’s comment when Grizzly pulled in, making it a prime number, thus not compatible to either partners or triple checks.  In the end, once the blood got flowing, everybody got busy and put in what YHC thought of as a butt-kicker of a workout (at least YHC got in a good one).

    Instructions on the couples therapy were to finish the last leg as a fireman’s carry switchorama, but that got missed, so we made up for the loss of legs work by 1 round of suicide squats.

    Curb Crawl was an audible because:  YHC hates them, therefore they must be good.  Also the last time we did them with Doner Kebab at the helm, YHC thought the pax should do them synchronized.

    Gym Rat was something YHC came up with watching the girls at gymnastics work out.  2 things:  9 year old girls that do gymnastics are much more graceful than old men.  Also, dizzyness was not accounted for when creating this maneuver.  Idiot Q forgot the last excersize, which should have been plank walk back to wall.

    Great to see Horse and Buggy back for more!  Me thinks a good shortened name for him would be “Buggy”.

     

    Thanks for posting, gentlemen.

     

    Lab Rat

  • Trail Run

    The usual suspects came out to what looked to be a very gloomy day.  The weather might have sucked for a picnic, but it was perfect for a run…so we did…

    THANG

    North Bank to Belle Isle. Around the outside of the Isle then up to the top.  Return home to the VSF via Buttermilk for 8.00 miles.  Great run with great dudes.  If you fart sacked, you missed out.

    NMS

    Just another great morning outside with great company.  I love Sundays.

    Lab Rat

  • How powerful is Corporate?

    A pax of 1 posted in VA Beach for the Shamrock half marathon. Conditions at the start were 43, pouring rain, and wind gusts up to 40 mph.

    Run 1 mile, repeato x 13.1

    NM:

    YHC was rightfully called out for missing do Dogpile yesterday. Little did YHC know what a mistake that was. When YHC went to bed last night the weather report was cloudy but no rain between 7-10, right on the race window. YHC went to beat dreaming of a PR and good race conditions.

    When YHC awoke and saw the rain pouring down he only had one thought- this is Corporate ‘s doing! From the start through mile 7 it poured while the wind gusted strongly. That was a lot of time for YHC to consider  how Swirly could dial up a storm from over a 100 miles away…

    YHC gave up on his anticipated time and living up to his name ran with his M per her request. Luckily at mile 9 YHC was released to turn it loose and run the last 4 miles in hard. The only benefit of the race was 13 miles toward the March running challenge and a good suckfest of a run like this is ideal BRR practice, Aye!

     

     

  • Short Shorts Sighting on the Grassy Knoll

    Four of the PAX met in the rising sun and crisp breeze – fantastic workout visibility and weather. And ideal weather for the boys’ rugby tournament on several of the gridirons to complement the Jefferson Cup girls’ soccer tournament next door at Strikers’ Park. A fair bit of rugby prep activity did not distract the PAX – here’s how it went after a short walk to the Grassy Knoll:

    Thang:

    Slaughter Starter on the Grassy Knoll – two minutes of Burpees AMRAP

    x25 Seal Jacks IC and Wall Chair against the Olde Schoolhouse

    Mosey to front gridiron with x25 DQs IC and x25 IWs IC on the way

    x8 endzone to endzone runs – four sets of X25 PLTs and four sets of x25 Air Squats/x25 Merkins OYO

    Mosey towards Pillars with x25 Seal Jacks IC and x25 IWs IC on the way

    Partner up with a Pillar and four sets of x25 Air Squats, x25 Merkins, x25 Pole Smokers HTH OYO

    x25 SSHs IC

    Mosey to parking lot picnic table pavilion – Dips Tabata style

    COT:

    Further discussion about planning a West End Thursday morning workout, likely at Godwin HS.

    J’ville closed us out in prayer with heartfelt gratitude for our families.

    Moleskin:

    The PAX have re-committed to kicking off the GridIron at the Grassy Knoll with Burpees. It seems the Slaughter Starter (2 minute AMRAP variety) may be preferred to the 10 for 10 approach though it was disconcerting to some that the customary warm-up prelude was dispatched — check the lexicon, gentlemen.

    Very little Mumble Chatter with the exception of some early mud slinging by Atilla and White Deer concerning the length of J’ville’s running shorts. J’ville deflected the criticism, and may be contemplating a loincloth now that we’re on the eve of the Spring Equinox.

    Coffeeteria at Chic-fil-a — this venue appears to be a suitable replacement to the Daily Grind for some solid 2d F, and service rendered with pleasure to boot.

    Titus 1:7-9

  • A Modified Swirly Q

    8 strong posted @ Dogpile this morning and  this is how it went down – right after  we all talked about Michigan State and West Virginia going down – wow… March Madness baby!

    Warm ups: Helicopters, EW, Windmills, SSH, RS

    Pole Smoker Indian Run : 5 pole smokers while pax holds @ 6 inches run to the end of the line. Half way through this exercise  the 6 inches went to 90 degrees …20min of pole smokers.. Mossy to Amp theater ..

    Incline Merkin Ladder – up the ladder 1 for each step 1-18..

    Dips Ladder down – 1 for each step – 18-1…  Mossy to the pull up bars.

    Pull up Station : 5 overhand, 5 underhand, 5 derkins, 5 dips – repeat 3 times… Mossy to the steps..

    Steps: Bear crawl up – lunge across, run down, 10 WW11 sit ups – repeat 3 times.. Mossy to Circle..

    Circle: Burpee shuffle – run in place until burpee is called out by a member of the pax – then 1 burpee and back to running in place..

    Ring of Fire : 10 Merkins – 2 rounds.. Mossy to the Flag for Mary.

    Mary: LBC’s, APD’s, Cross leg lifts each leg, American hammer..

    So YHC modified this dang workout for HoneyDo out of respect for the fact that he is running in a half marathon tomorrow and wouldn’t you know it dude did not show up… (OH Hell Yeah this is going in the file)!  The pax had to swallow a large amount of pole smokers instead of running this morning – think they may have rather run by the sound of the grunts as we plowed through 20 minutes of those suckers.. HoneyDo you got some splaining to do……

    While it was a light crowd this morning it was beautiful in the gloom @ dogpile.. and YHC is thankful for the guys who were able to make it this morning with the energy to  attack the day.

    That had to be the most dangerous pole smoker Indian run ever…. Maybe the longest too….

    The incline merkin and dip ladder got us nice and warm for the pull up station. Way to push it guys. I know I was giving it all I had on that last round of pull ups – wow my arms are smoked..

    Bleeder still recovering from his knee injury was right there with the pax the whole time. Way to push it Bleeder so glad to see you without the bike all week (except for RAMMGEARS).. Glad that recovery is coming along well – dude does not give up – keeps pushing forward (that’s Corporate) fella’s..  While a good portion of the workout was modified as noted earlier there still was a good amount of space covered @ dogpile mostly in mossy form . BT coming off a bum ankle after Splinters 2 on 2 midnight basketball tournament benefited from this.. BT has a nice new special sock from fleet feet to help with the ankle and that seemed to work well for him – way to battle through and comeback strong BT!

    Excellent job by all today guys – way to push it… And welcome back Kotter (Garbage Plate) great to have to back with us this morning..

    Announcements : Right at the start of announcements the pax heard a (Hi Roger)… Not really although we did hear a Hi Matt come from an fairly young attractive runner. Nobody could figure out who the heck Matt was until Sippy said oh hi… And we all stopped and looked towards Sippy Cup ?? Sippy sheepishly said what? That’s my wife;s friend – seriously it is….. Well played Sippy!

    Flash Dance has the Q for April HDHH @ Elwood’s stay tuned…

    WDOG – Wed @ Dogpile begins April 6 5:30… April Q slots are filled so if your interested in a Wed Q @ WDOG sign up today…

    Oyster took us out with a nice prayer..

    Swirly/Corporate

  • RAMM Nation

    GO RAMS!

    A pax of 18 strong descended upon Grove for a crisp morning run/bike.  YHC planted his brand new shovel flag, TYA laid out the route, and Bleeder took the lead for #RAMM GEARS for a group effort Q.

    THANG:

    TYA kicked it old school this morning with an all Grove Avenue run.  4 milers run to Lafayette, 5 milers to Roseneath, and 6 milers leg it out to Boulevard.  Everybody 180s it back down to 3 chopt for yet another 180, then back to shovel flag.

    NMS:

    Great to run with Honey Do again.  Conversations drifted from weight loss to the 25 year anniversary of grunge, to his upcoming half marathon on Sunday.  Burn it down, HONEY DO!

    Saab and Rosie had the restrictor plates engaged until either a given point or until they tired of YHC’s chatter, then let the ponies run.

    Swirly was spotted off in the distance, but had his sights on faster splits.

    Mr. Rogers and Sippy paired up for a run of unknown distances…but safe to say further than 5 miles yet maybe not quite 6.

    YHC forgot his newly planted shovel flag in the madness of the rather large ball of man. He’s a big dumb animal, folks.  Thanks to Circle K for going back to pick it up, and Saab for stepping up as well.

    YHC will “leave it to Bleeder” post the deets on the cycling side.  (you see what I did there?)

    Announcements:

    http://f3nation.com/2016/03/08/w-dog/

    http://f3nation.com/2016/03/02/pre-blast-afsp-golf-tournament-april-25/

    http://www.dominionriverrock.com/  Half marathon #CSAUP

    This Tuesday is first DaVille workout, Circle K has the Q.  Chickahominy Middle School, 9450 Atlee Station Rd, Mechanicsville, VA 23116

    Swirly has the helm for DogPile in the morning.  TYA said it should be easy.  Swirly responded “the wall just got 10 feet taller.”

    Teneis buenas fin de semana,

    Lab Rat

  • 45 Minutes of March Madness

    It's so pretty

    Seventeen strong showed up for a tribute to March Madness, ignoring the irish holiday celebration. Quick mosey to the basketball courts for 4 right hand and 4 left hand layups before circling up for the basketball themed beatdown.   Here’s how it went down:

    COP

    – SSH x30
    – High Knees x20
    – Butt Kickers x20
    – Monmouth Slide x15
    – Tony Bennett Floor Slap x15
    – Melvin Johnson 3 pointers x10 each side
    – Dive for the Ball (reverse flutters) x15

    The Thang

    Dean Smith 4 corners.  Tribute to one of the most influential offensive schemes ever contrived.  The 4 corner offense resulted in the introduction of the shot clock.  Split up into 4 equal groups and spread out to the 4 corners.  Exercises were merkins, jump squats, scorpion dry docks, ball dippers.  30 at each location to reflect the current 30 second shot clock.  Timed circuit for almost 10 minutes, roughly 3 circuits were completed.

    Line up on the north end-line for 1-1 challenge.  Volunteers from the PAX were accepted to shoot a 1 and 1.  Miss the front end and the PAX completes 10 burpees, miss the second 10 merkins, make them both then suicide.  Completed 6 rounds.

    Split up into equal groups and commence 2 on 2 (or 2 on 3).  Named after “The King and the Duck” who were the legendary street ball duo from LA in the classic basketball hit White Men Can’t Jump.  Play for 4 minutes.  When a team scores the offense does 10 squats and the defense does 10 merkins.  Winning team on the court rotates clockwise to the next court.  Complete 3 circuits.

    Mosey back to SF.

    Moleskin

    Thanks for enduring yet another themed workout for the week.  Honey Do kicked it off with a Caesar theme and YHC had to pickup March Madness today as it is one of my favorite two days of the year.  Swirly had this workout pegged when YHC signed up about 6 weeks ago.  He has been working on his form and it showed today.

    YHC underestimated the LOE for 4 corners today.  There was a lot of cardio involved in each station and it showed after three circuits.  Most of the PAX were fairly well winded.  Thanks to Pucker for taking Fudd’s 10 second countdown after the 4 corners.  We didn’t really want to listen to Fudd anyway.

    We have tried the 1 and 1 concept before and were equally as bad this time.  TClaps to Sippy Cup who demonstrated his pure form by knocking down both free throws.  This was after 3 front-ends of the 1 and 1 were missed, resulting in 30 burpees from the pax.  His 2 made free throws were welcomed.  For the record we were 2 for 7 on free throws today including missing 5 front-ends.  Honey Do can add, 50 total burpees today.

    2 on 2 (ish) was fun and YHC wishes there was more time to get some more games complete.  Leave it to Fudd to complain that he had to play against a series of tall teams.  He did end up knocking one down in YHC’s “eye” as the buzzer was winding down.  Apparently that will be the highlight of his day (and perhaps week).

    Apologies for my inability to figure out the lantern.  Naturally it started right up as I went to clean up.  “Best laid plans of mice and men typically go awry.”

    TYA asked YHC the significance of #52, inquiring who wore #52.  Who wore #52???  Really???  YHC wore #52.

    For those that have not seen this video it’s worth the 90 seconds to check out theMonmouth Bench.

    Announcements

    • AFSP Golf Tournament 4/25.  2 F3 teams already with more open spots.  See Fudd or his backblast.
    • HDHH 4/20 5-7 at ET.  See Flashdance for details.
    • WDog starting April 6.  See Swirly.
    • TClaps to LabRat for hosting HDHH last night
    • Godwin workout in the works for Thursday.  Talk to JVille if you can help take some Qs.

    Splinter out.

  • Ciabatta, ciabatta and more ciabatta

    A clear and comfortable 53 degree morning brought 5 PAX to the Source of Truth for some work that hasn’t been seen in RVA recently.  YHC found a new Ciabatta app for my mobile device to guide us through the workout.  Here’s how the ciabatta was made:

    Mosey 1 lap around the track for a quick disclaimer and COP.

    20 SSH IC, 20 IW IC

    Mosey to spot on the track next to the bleachers to introduce the Ciabatta workout and app.  20 seconds of work, 10 seconds of rest.  4x times for each exercise in the combo, rest 40 seconds, start the next round, rinse and repeat.

    Round 1 – Burpees/WWII situps

    Round 2 – High knees/plank

    Round 3 – Dips/Freddie Mercuries

    Round 4 – Hello Dollie/Jump Squat

    Round 5 – Skaters/Muscle Ups

    Round 6 – Merkins/ABCs

    Round 7 – Flutter Kicks/Plank Jacks

    Round 8 – Jump Lunge/Heels to Heaven

    Mosey back to the flag for COT.

    NM:

    DK showed up this morning ready for a duel but apparently did not let his foe know of the beginning date.  Alas, we will have to wait until he returns from his anti-weight loss basketball watching trip.

    YHC had alternate plans in mind for this morning but found the tabata app and decided to give it a try since it had only shown up in short appearances in RVA recently.  Mumblechatter was strong this morning for the first half of the ciabatta.  Swirly saw some NFL combine video of things that cannot be unseen and only he can tell.  Fudd and DK had a moment during the rest portion of the ciabatta admiring the clear, starry sky.  Once we got to the second half of the workout the mumblechatter tapered and the focused work continued.   All were reminded, per Toga’s instruction, to keep the form on the planks for maximum effectiveness.  Keep those cages tight gentlemen.

    Some tweaks to the program may be needed to adequately test the PAX but overall YHC was happy with the app and the alarms to start and stop.  It was also noted that this was a knee problem friendly workout, unfortunately Bleeder needed a day off after 2 days of posting without a bike.  Wilson and his bum wheel appreciated the lack of running.

    Thoughts and prayers go out to the Mauck family.  Page Mauck was a beloved teacher and coach at Trinity and a neighbor of YHC, that DK, other PAX, and their children have had the privilege of knowing.  Page passed away this past weekend in a single car accident on Old Gun Road.

    Be safe and keep working to get better everyday.

    Rosie

  • Beware the Ides of March

    15 friends, romans, countrymen lent their ears, along with the rest of their bodies, to the soggy fields of NoToll on the Ides of March.  It was 51 degrees and cloudy but the rain held off. The PAX still got plenty messy.

    COP:  15 SSH, 15 Merkins, 15 Flutterkicks, 15 Hillbillys.

    THE THANG:

    Mosey to field for 44 BC in honor of the year Caesar was murdered, aka Regicide.  44 Burpees in a Corner, run to each corner and do 11 burpees to total to 44.

    Move to other field for more 4 corners – 44 of exercise at each corner: LBCs, Mtn Climbers, Merkins, Jumpsquats.

    Mosey to pavilion for sets of 23, 23 being number of times Caesar was stabbed. 1st round Boxjumps, 2nd Derkins, 3rd 23 step ups.

    Mosey to field 1 for Shakespeare sets, 1599 being the year experts believe the Bard wrote the play Julius Caesar.  3 sets to total 15 and 99. 5 burpees, 33 Tuck Jumps, run field & back.

    Mosey to center  of field for Ring Of Fire, then to basketball courts to finish with some Mary – 44 Freddy Mercurys, 23 APDs, 10 leg lifts each leg, for Wilson who was a no show for no toll.

    Finish up with COT.

    NM: YHC loves a good theme beatdown. The only thing missing from the RVA beatdowns is a surprising lack of historical facts and trivia. YHC hoped this Ides of March idea solved some of this problem.  There was zero chatter during the 44 Burpees to start and through most of the beatdown. TCLAPS to Jville for going out of his way to get muddy. There was some hesitation on hitting the ground from some of the PAX but all were warned last night of the rain on Twitter thanks to Wilson, who then proceeded to Fartsack – again!

    YHC noticed several of the PAX were working on their jumpshot form during the squats. That should come in handy for 45Mom with Splinter this Thursday.

    Great work Gumbo, one week in you already look stronger. Nice to have BT back stateside as well.

    Announcements: HDHH and Davile  kickoff tomorrow night, RSVP to Lab Rat if you are going. Talk to Jville about a new AO at Godwin on Thursdays if interested.

    Nice work today men – remember all power is fleeting, so keep posting to stay strong,