Category: Richmond, VA

  • Old Glory; No Old Glory; Angry Jville; No Angry Jville (Yet)

    Seventeen of our finest posted at NoToll this morning. The weather was perfect, rain setting in just after our COT broke. Johnsonville planted a SF, took the Q (happily), and this is what went down, more or less:

    THANG:

    25x hillbillies
    25x ssh-burpees (its right out of the F3 exercise manual a’la South Carolina)
    25x LBCs

    Line Up single file for a feigned Old Glory.
    Native American Run to soccer fields and 2x laps around fields with flag carrier remaining at front, and men rotating up about every 20 or so seconds to accept and carry the flag. Plant flag inside front soccer field.

    COP around flag
    Single count merican ladder from 10 to 1 alternating between wide grip, regular, and diamond. Pan PAX.
    Single count merican ladder back up. Pan PAX.

    Line up on sideline for Elevens laterally across field with Lt. Dans and WWI situps.

    COP around flag
    20x pole smoker / heels to heaven in cadence
    17x 8 count body builder burpees pan PAX

    Return SF to parking area
    10x American hammers (slow cadence)

    COT with Loose Goose taking us out.

    -UPDATE: New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    -April 15 – 2.0 Scavenger Hunt Workout @ GridIron, Q’d by Jville & Earthworm. There will be a mix of Christian Easter themes and spring themes. We are bending the F3 rules for this special event to make it family friendly. LOMLs are welcome to attend, workout, and enjoy cofeeteria with us.
    -LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motiviated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

    MOLESKIN:

    I got a little worried that it was going to be a lonely week when only 2 cars were at NoToll at 0527. But, thankfully, a crowd arrived over the course of the remaining 150 or so seconds, and we took it from there. Wilson arrived driving a sweet TransAm. Nice!

    I thought of doing 365 hillbillies, since hi-reps are the “in-thang”, but I lost courage. Or maybe I just decided to save them for WDog. We’ll see. Feigning an Old Glory was fun.

    Things got downright hazy for me somewhere in that workout — I think during the merican ladder. Did I miss any exercises in the list above? The workout looks skinny on paper, but it hurt pretty bad.

    I did have to flip-flop the configuration of the elevens right after it commenced because I wanted the Lt. Dans to increase in intensity. That led to some confusion and complaints from those who had already knocked out 3-5 Lt. Dans, but those aggrieved stopped short of outright mutiny. YHC is grateful.

    Oyster carried the flag in this morning, flexing his impressive short-distance speed. He may be able to smoke me at any distance, but I know he would humiliate me over 100m or less.

    Thank you to Loose Goose for a well-spoken prayer this morning to close us out. Thank you to all for showing up (whew!) and for the opportunity to lead NoToll this morning.

    Sincerely, Johnsonville

    Who is wise and understanding among you? Let them show it by their good life, by deeds done in the humility that comes from wisdom. James 3:13

  • Things that go bump in the night

    Six fleet footed striders posted for some Ragnar prep along the James.  It may have been close to 70, but it sure wasn’t sunny.

    Thang:  Meet at the usual trail run start, run the North Bank, take the new bridge, and head back along the Buttermilk Trail.  Maybe 7.5 if we split the difference in the various devices.

    BT took us out, and he just lost a friend to cancer.  Please keep the family in your prayers, and remember to make the most all that you have been given.

    NMM:  The Ragnar team needed some experience running in the dark, so we met at 0500 to end as close as possible to a typical F3 workout.  Apparently Old Man River and Sippy shared too many of their experiences running in the dark, so the PAX (very much YHC included) was expecting all kinds of mayhem.  There were discussions of wolf spiders, flocks of deer (TYA’s new term for a herd of deer), face rending owls and roots that explode out of the ground and bring runners down.  Some went out to purchase head mounted flood lights and the ever popular pelvic light (comment as you will).  Everyone’s fears were allayed as it ended up being a perfect morning for everyone except the stranger who seemed to have some Mad Dog 20/20 induced swerving in their morning stroll.

    The team is looking strong and ready to take on the trails of Pocahontas.

    Stay Classy,

    Toga

  • Search for the GOAT

    Five Batteau regulars joined up for a Monday morning stroll through Forest Hill Park.

    The thang:

    Warm-up – 25 SSH, 10 Don Q, 20 Slow bend squats, 20 plank dips

    Rusty cage – pull ups 1 up to 5 and back down, then under arm 1 up to 5 and back down

    Mosey to top of field – 11s – 10 merkins, 1 two-count mountain climbers, run to pathway at bottom of field, repeat to complete 11s.

    Honey-do loop – at picnic tables, 10 box jumps, 15 derkins, 20 WWII situps, run around tree, repeat two more times.

    Mosey to double tennis court – ring of fire sprints – each member takes a corner and planks, PAX #1 sprints to next corner and planks, PAX #2 sprints to PAX #3 when PAX #1 arrives, repeat. Completed 4 or 5 rounds.

    Mary – continuous 10 Rosalita, 10 Hello Dolly, 10 flutter. 20 box cutters OYO. Mosey back to flag.

    Great job everyone. Certainly not the same without Swirly pacing the grounds when the PAX arrives, or Sippy running up at 5:29, but the usual suspects are there to fill the void. Cottonmouth, doing excellent, way to go, you’re through the first h*ll week and onto to the second. Wheelbarrow and Bleeder kept a good click this morning in the 11s. The ring of fire sprints seem like a good candidate for repeating, good short interval burst work there, especially Hardywood running through stops into fences.

    YHC knows, the title alludes to another Tom Brady workout. Apparently a goat, a literal goat, is loose in the neighborhood, maybe even from the Farmers Market. No goat was seen on today’s workout path, but led to some good goat chatter and storytelling.

    TYA’s birthday run at Spider tomorrow, don your black tights and join the fun.

    Earth Day 5K from Viridiant (formerly Earthcraft) on  April 22., race is on Canal Walk. Announced by Hardywood, YHC has no comment, but will be running the race and maybe pushing a 2.0 if weather permits. Please join me if you’re interested in $25 shirts that last through two washing cycles.

    -Singer

  • Punished by Ye Olde Dirty MacDeuce

    Nine Redwoods posted at Linwood Holton ES on a drizzly, but very comfortable, Monday morning. Johnsonville (YHC), with substantial effort, planted his SF in the rock-hard clay. After brief chatting about some exciting NCAAB games, the gloom commenced. This is what went down, more or less:

    Warmup: SSH, Imperial Walkers, Don Quiote, 8 Count Bodybuilder Burpees (pan pax)

    Dirty MacDeuce (all in cadence except as noted; all in COP except wall work, laps, and moseys):

    Mosey to southeast side of the front circle/triangle drive for Round 1:
    12x merkins
    12x slow squats
    12x flutter kicks
    lap school

    Mosey to bare brick wall on south wing of school for Round 2:
    12x single count balls to wall OYO. Rinse and Repeat.
    12x jump squats with alternating ground touches
    12x donkey kicks
    lap school

    Mosey to middle of straightway in bus loop for Round 3:
    12x wide grip merkins
    12x back or curtsey lunges
    12x single leg Alabama Prom Dates (right); 12x single leg Alabama Prom Dates (right); 12x single leg Alabama Prom Dates (both)
    lap school

    Mosey to soccer field for Round 4:
    12x diamond merkins
    12x Lt. Dans
    12x box cutters
    lap school

    Bunny Hop the length of the field
    Bear crawl back
    Crab Walk the length of the field

    COP. Roxanne.

    Mosey to SF. COP.
    Plank.
    Right leg suspended. 10x touch left elbow.
    Left leg suspended. 10x touch right elbow.
    20x LBCs

    COT with LabRad taking us out.

    Announcements:
    -UPDATE: New Bootcamp (#TwinTeam) commencing 4/7 at Bettie Weaver ES in Midlo. #RiverRun will revert to a run, as its name demands
    -April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm
    -LabRat is leading an effort to expand F3 to Charlottesville. This effort will require (i) finding motiviated leaders there, and (ii) support on a number of levels by F3 RVA. For now, LabRat needs help identifying potential leaders in Charlottesville.

    Moleskin:

    It was great to travel outside of my normal RVA sub-region and to re-familiarize myself with The Punisher. 8 Count Bodybuilders are harder than they they appear. Counting Lt. Dans in cadence is like being water-boarded. Running brisk laps around Linwood Holton is also like being water-boarded, particularly when trying to keep up with Splinter and Offshore (who had little trouble remaining out front). LabRat did not disappoint with mumble chatter throughout the workout. HoneyDo taunted and challenged YHC in the crabwalks. He fell slightly short, but he is getting close. YHC better start practicing during off-hours.

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

    — Do nothing out of selfish ambition or vain conceit. Rather, in humility value others above yourselves. Philippians 2:3

  • F3 Breaks Bread

    5 F3 representatives and 1 very awesome Tomato showed up at Medical Respite to serve and share a meal with 7 guests.  Here is a quick summary:

    Thang:

    BBQ sandwiches, mac n cheese, green beans (with loads of ham hocks), and brownies for dessert.

    NMS:

    Huge tip of the cap to Mrs. Amanda, who got this thing started, and who Lab Rat is lucky enough to work with.  She has an infectiously positive outlook on life, and is the direct cause of F3 being involved in this program.  She also put together most of the meal….the mac-n-cheese alone was worth the trip.

    Lab Rat made the BBQ, and showed up barely on time in order to complete the meal.  TYA was there waiting in order to duely give him crap about his tardiness.  TYA failed to recognize that Lab Rat has a long drive, and that the Gamecocks just got done showing Florida how to play some Havoc style defense.  Luckily, he also brought TSB to smooth out the rough edges.  Good to see her again, as she has been on IR for a bit from Sunday runs.  Get well soon, TSB!

    Rounding out the group, and sitting at the pro-UNC table for dinner were T-Swifty along with his  papa, HoneyDo.  They were easily put to task, and were slinging food within minutes.

    We all introduced ourselves, got some food orders, and happily served our guests.  We each sat at a table and struck up conversations.  Topics naturally drew towards the tournament, but we also heard some stories from the veterans in the group.  Of particular note was “Tip”, who served 15 years in the Navy….in anti-submarine warfare of all places.  Tip was super helpful in getting us set up, due to his unfortunate situation of having been in the Medical Respite for some time while going thru a couple rounds of chemo.

    We watched a little basketball and chatted a bit more.  Then we cleaned up, put the leftovers in some tupperware, and were out by 6:30 or so.  YHC thinks that the rewards were huge and the effort was relatively small.  This is a great way for F3 to step up and do some good in the community.  Therefore, Lab Rat will be signing F3 up for a regular monthly slot in the serving rotation at Medical Respite.  I highly encourage the pax to invest in this worthy cause.  Watch for signups on the Q sheet soon.

    Apology of the week goes to…..NOBODY!  Yay!

     

    Lab Rat apologizes anyways.

  • Ventura… Yes, Satan?

    4 determined souls posted for a Sunday morning trail run.  Weather is looking up in the RVA, so short sleeves and shorts was all that was needed.

    The Thang

    Northbank to potter bridge to buttermilk and back to the parking lot.  Approximately 7.25 miles covered.

    NMM

    It was a wildlife experience to behold this morning.  We started out on the northbank and when we went to make the turn onto the path just behind maymont, a pack of deer (somewhere between 3 – 100) go spooked by our approach and were scrambling out of there to get away.  One (or maybe 40) was stuck between Lab Rat and the path and was totally freaked out until Mr. Rat moved away.  We continued further down the path to see an otter in the water and 2 more deer on the railroad tracks (that were again spooked by our presences).  Along the way we encountered additional wildlife including a woodpecker and a few squirrels.  Reminded me of the scene in Ace Ventura when his landlord leaves the apartment and all of the animals come out of the woodworks to greet Ace.

    Trails were quiet today with only four of our PAX members (Saab was away on a camping trip) and not many others seen on the trail.  When we got back to the parking lot, it was packed, so they must have just gotten a later start than us today.  It was a great departure from last week when we were the only cars in the lot before and after our run.

    The trail running contingent continues to get stronger everyday.  Lab Rat is now working on his technical skills (rock hopping, etc) to get faster.  Offshore was also pushing the pace today making sure the PAX were moving along.  Taxi Cab, despite have only posted a few times to the trail run put in a great pace.  YHC had a good first half of the run, but is still not fully recovered from his race a couple of weeks ago and had a slow second half.

     

  • 2.0 TakeOver @ GridIron

    13 veterans and 3 2.0 FNGs took on GridIron on a beautiful March morning, and it went something like this:

    THANG

    Mosey to Football field for quick disclaimer

    COP: SSHs, DQs, Arm Circles forwards & backwards, Hand Release Merkins, LBCs

    Mosey to pavillion next to beach volleyball courts

    Jacob’s Ladder: 1 burpee up top for every 5 dips down low. Ascend to 5 burpees, 25 dips and descend back to 1 & 5

    Mosey to parking lot for parking lot tracers

    Mosey to Secondary Football Field for Polar Bear Challenge:
    AMRAP: Polar Bear or Bear Crawl for 2.0s…LBCs when your body says stop

    Mosey to School front for Triple Check: Wall Walkers or People’s Chair, Flutter Kicks & Run

    Mosey to field in front of school for COP
    Imperial Walkers, Bob & Weaves left and right, Freddy Mercuries, Hello Dolly, Rosalitas, 1 legged leg lifts each side

    Modified Arc Loader: Lunges, backwards run, Duck Walk, backwards run, forward crab walk, backwards crab walks, backwards lunges, crawl bear

    Mosey back to flag: 5 burpees OYO, LBCs in cadence

    COT

    Earthworm took us out

    NM

    Thanks to all the 2.0s who came out. Respect! Welcome to FNGs Pikachu, Titan & Bamboo.

    Really impressive work by the PAX this morning. YHC didn’t realize we’d be running as much as we did. Thanks for hanging in there.

    Nightcrawler and Emmy Loo Hoo rolled in 18:43 into the workout…a new record as observed by YHC. Glad to have them join us all the same!

    YHC isn’t sure Titan is pleased with her F3 name. YHC was a Trinity Titan @ Trinity Episcopal High School in RVA…and when Trinity introduced herself YHC couldn’t help himself.

    Respect to Sabotage who only attended his first F3 workout last Saturday…has posted 4 total times now…and brought 2 2.0’s out this morning. AYE!

    Enjoyed leading this morning. Thanks for the opportunity!

    Announcments

    April 15 – 2.0 Scavenger Hunt @ GridIron, Q’d by Jville & Earthworm

  • SSH – Side Straddle Heroics (or Hell)

    21 warriors rejected the fart sack and blazed a trail into Dogwood Dell for a beatdown that went something like this…

    Mosey to Swan Pond and find a location in the neighboring field

    COP (All IC)
    100 SSHs
    20 LBCs
    10 Don Quixotes
    10 Imperial Walkers
    10 Copperhead squats
    Arm circles
    65 SSHs

    Mosey to swan pond at the bottom of the hill
    – Partner up
    – One does dips while the other runs up the hill and does 10 burpees and returns
    – switch
    – continue until down to 1 burpee, rotate dips & copperhead squats at the bottom
    100 SSHs
    Mosey back to the shovel flag

    100 SSHs

    Numberama, Namerama, YHC took us out.

    NMS:

    Today marked the one-year anniversary of my first Dogpile beatdown experience. YHC had never Q’d this noble AO and he was nervous, but ready, for the challenge. The PAX has picked up on YHC’s liking of SSHs and he had plans coming in for the 365 day anniversary. Thanks to the fighting spirit of the PAX, the plans came to fruition.

    The mumble chatter was buzzing as the PAX started running into the dark and down the street. “Does this guy know that this is not a running AO?” “There is no doubt that we are going to get lost.” and my favorite one “Is he leading us all the way back up to Mechanicsville??”

    The PAX landed in a field and circled up. YHC alerted the PAX that this is where the F3 app showed the Dogpile workout a year ago and he had parked on the adjacent street while looking for the workout. He quickly realized that he was in the wrong spot and made his way over to the real location. YHC decided to bring the PAX to that original spot in order to begin dishing out the pain.

    The 100 SSHs were met with the normal groan but the PAX slammed through them. YHC got nervous partway through when he realized that there were houses right across the street. He had already angered neighbors of The Creek months ago and he anticipated another angry women in a bathrobe yelling at the PAX in the same way as that fateful morning. It didn’t happen.

    The PAX went to work on the goose poop hill and slayed the burpees. YHC audibled the dips to rotate between dips & copperhead squats. That provided a helpful change of pace in the midst of the fight. The PAX rallied and came alongside the final partners to finish the job and sprint to the top of the hill.

    YHC had the PAX turn and look at the sunrise and pond. It was a beautiful scene… for 100 more SSHs… The PAX then bolted back to the SF where YHC had a decision. 4 1/2 minutes with 265 SSHs in the books… Do we go for 35 to round it out to 300 SSHs or fight for the original (insane) plan of going for 365…? What do you think? We pounded out 100 SSHs to cross the finish line with 365 SSHs and a shared experience that will last a lifetime.

    YHC cannot thank the PAX enough for the encouragement, inspiration and challenges of Dogpile. All of the AO’s bring a specific flavor but this one is near and dear to my heart because it always takes me way out of my comfort zone. YHC wanted to return the favor to all of those who have almost broken me at the Rusty Cages or in the amphitheater or the field (killing field?) next to Carillon or “Love Hill” or across the bridge (with burpees!). There are endless memories of pain and conquest at Dogpile and YHC sees it as the Super Bowl of F3 RVA.

    YHC was honored to lead this crew of men through a fight this morning worth fighting. We are all better and stronger for it. The more that we deny ourselves and fight through these challenges, the more that we will be able to do the same in other arenas of our lives. How great is it that the Today Show featured F3 on the show this morning after a glorious beatdown like this one! YHC is truly grateful to be a part of this band of brothers who is rejecting mediocrity and facing life’s challenges together!

    The Carpenter

  • Crush It!

    19 fighters parachuted into the parking lot this morning in order to engage in a beatdown together. The side bumps & laughter were interrupted by the call to arms and then into the workout that went something like this…

    Mosey to across the field to the far corner and back.

    COP (all IC) – 50 SSHs, 5 merkins, 20 imperial walkers, 5 werkins, 20 LBCs, 65 SSHs, 5 merkins, 10 don quixotes, 5 werkins, 20 copperhead squats, 5 merkins, arm circles, 50 SSHs

    Mosey to the pavilion and find a table.

    Crush It!

    • 5 Skullcrushers one way / Turn / 5 Skullcrushers looking the other way
    • 5 Derkins IC
    • 10 Skullcrushers one way / Turn / 10 Skullcrushers looking the other way
    • 5 Dips IC
    • 15 Skullcrushers one way / Turn / 15 Skullcrushers looking the other way
    • 5 Incline Merkins IC
    • Run around the edge of the field

    Repeat… then bear crawl around the pavilion

    Repeat… then 50 SSHs

    Mosey to the front corner of the church building.

    Four corners. 5 burpees and then run around the building while stopping at each corner and do 5 burpees.

    50 SSHs to finish.

    Numberama, Namerama, Tea Party took us out.

    NMS:

    The one-year anniversary party continued this morning as YHC took the Q at The Creek with the intention of dishing out 365 SSHs (one for every day of the year). Some of the PAX had egged him on via text the night before so he came ready to make them work.

    The theme of the workout came from our brothers in Houston when I posted there a few weeks ago. Cruiser (61 years young) crushed us with a ton of skullcrushers in the Texas humidity that morning. I thought that I could bring a gift from Texas to Virginia this morning.

    The PAX was lively and ready with a few minutes before launching in. A rousing ovation exploded when Erwin Padilla (FNG – Dory) stepped out of his car. Dory had posted to the Third F at The Shining the day earlier and took the challenge of rejecting isolation to heart.

    The COP started with the predictable SSHs. The first set went well but the subsequent sets were not welcomed with enthusiasm. YHC heard more groans than ever this morning.

    The skullcrushers on the table benches under the pavilion provided a new challenge. YHC had some counting issues and feared being renamed Abacus the Second. Wheelie’s face broke into widespread confusion when he went beyond the stated 5 at the start. YHC corrected the problem.

    The bear crawl around the pavilion was a lot shorter than going around the entire church building. YHC kept everyone moving and the PAX demonstrated a fighting spirit throughout. The workout ended with 50 SSHs and we finished with 265 total (100 short of the 365 goal). There will be another time for the full 365…

    YHC is constantly in awe of looking around the circle at The Creek and seeing multiple eight-year olds, a twelve year old, high school students, college students and then men from every decade up to the 60s. Every age is teaming together to get stronger and attack the Sad Clown Syndrome that wars against our hearts and seeks to pull us toward mediocrity. I know for certain that I am a different man because of the disciplined step of denying myself to join up with this F3 band of brothers in the gloom.

    I can’t wait to roll into Dogpile and Q there for the first time tomorrow…

    The Carpenter

  • RAMM++

    17 descended upon Mary each to run their selected distance,

    Prior to the saying “let’s go,” TYA was gone in an instant.

    With some of the PAX running to Three Chopt and return,

    It would take a lap around Mary as a 4-miler to earn.

    5 and 6 milers however, had a different route to take,

    Down Iris, up Towana, and for some – a lap around a lake.

    Dutch and Phonics were, without question, the ones to try and out pace

    Although the remaining PAX were strong in running their own race.

    Rigid-Bleeder on his bike, and TwoCan in his tights,

    And Splinter with his junior-size vest that would reflect any lights.

    TYA and Circle K demonstrated their intrepid nature and nerve,

    As they ascended Towana and rounded the curve.

    It was at that point the PAX ceased moving on its way,

    as the screeching of car tires indicated a near-miss of Circle K.

    As we concluded another run around Mary among the slight glimmer of light,

    We were reminded to see TwoCan regarding a “plus-plus/platinum” option when swiping right.

    Saab abides