Category: Richmond, VA

  • Coupon Monday or, How to Prevent Lab Rat from Squeaking

    Eight souls ventured out for a gloomy Coupon Monday.  Two 25s and one friendly cinderblock (aka. coupons) joined us through all phases of the workout, and the PAX was thankful for their attendance.  Here’s what the coupons did:

    Mosey to the basketball court for welcome and blah blah blah.  Warmup COP

    Mosey to playground area for 10 high/low merkins, 8 pull-ups, and 15 froggers: repeato x3

    Mosey back to basketball court for coupon fun.  Round 1: suicide with coupons, 15 secs AYG merkins, 15 burpees

    Round 2: suicide with coupons, 15 secs AYG merkins, 20 flutter kicks

    Round 3: suicide with coupons, 15 secs AYG merkins, 10-2 count little man jumping jacks (a real crowd pleaser)

    Round 4: suicide with coupons, 15 secs AYG merkins, 20-2 count dry docks

    Mosey back to flag for coupon races:

    Round 1: Divide into two teams of 4, coupon holder completes 12 shoulder presses while the PAX holds a squat and pass down the line: repeato x4

    Round 2: coupon holder completes 20 flutter kicks while holding coupon above head while the PAX holds a high plank and pass down the line: repeato x3

    Circle up for 20 American Hammers, 20 fast cadence SSH, and 10 Little Man SSH

    NMM: It should be noted that most of this workout came from Nashville when YHC was fortunate enough to post down there.  It was also an experiment to see what it would take to reduce some of the mumble chatter commented on recently.  The speaking was almost non-existent till YHC noted it, and then it was pretty much back to normal.  YHC should have never mentioned it!

    YHC also tried looking Fudd in the eye, repeating the count of the first circuit three times, and repeating it once more as we started.  He asked again how many rotations we were doing somewhere in the middle.  YHC is open to ideas.., maybe a whiteboard with the workout we can put around his neck?  Maybe fish oil supplements to help the memory?

    PSA:  One of our members recently posted in NC and was questioned about his plank form.  Look at every F3 workout as a chance to get better at this.  It’s also heading towards swimsuit season, and we all need to tighten the cage a bit.

    A special welcome back to Bleeder who went through a very unfriendly knee workout for his first time back running with the PAX.  Strong work!

    No new announcements

    Stay Classy,

    Toga

  • Pre-Blast HDHH at the new DaVille AO and Ratskeller

    Below is a copy/paste of original message by Circle K.  Bumping it back up for max coverage.  Text AYE to 804.263.3570 for RSVP to the Ratskeller (so I know how many glasses to clean).

     

    It’s time for some 2nd F. Why not launch a new F3 AO, while enjoying some coldbeer, hot eats, and a campfire.

    Lab Rat and I have been talking about establishing a new F3 AO in Mechanicsville to increase the F3 RVA Pax and the F3 footprint in the RVA area.  Come check out Da’Ville for March 2016 HDHH at Atlee High School, 5:15pm.  The plan is to meet at Da’Ville for a 30-35 minute F3 workout to check out the new AO site.  While we are working out, Lab Rat is going to be tending to his home brew, slaving over the BBQ/Smoker, and building the campfire.  After we finish sweating off a day’s work, we will form a chain of cars to Lab Rat’s place for some outdoor 2nd F.  What better way to rehydrate after a workout than sipping home brewed beer and eating some of Lab Rat’s home made eats, while singing KumBaya around the campfire.  If you can’t make it to the workout, plan on coming to Lab Rat’s place around 6PM.  Atlee High School is located at:

    9414 Atlee Station Road

    Mechanicsville, VA 23116

    Lab Rat’s Address :

    9212 Wagon Court

    Mechanicsville, VA 23116

    The plan for Da’Ville is to incorporate the new AO into the rotation beginning on Tuesday, March 22, 2016 at 530am.  As NoToll is growing to record numbers every week, Tuesday’s will allow for another option for the F3 RVA Faithful (possibly keeping the NoToll numbers manageable and allow NoToll continued growth) and attract new Pax members from the North of the River (ie, Mechanicsville, Ashland, Northside, West End, etc).  If you have been putting a friend, colleague, family member in the Emotional Headlock for a while, invite them to the new AO, Da’Ville, for an introduction to the three F’s of F3.

    Circle K/LabRat

  • The sun was LIFO this morning

    Five men showed up in the gloom this morning to find a packed parking lot at the Pump House.  Some dude waiting for a car pool joined Aisle 5 in his car for a pre-run coffee…only to find that Aisle 5 was not his ride.  Never a dull moment…

    The five original pax started across the bridge when Sippy Cup came flying up from behind, quickly said his good mornings to us mere mortals, then left us just as quickly, dragging Saab along with him in his wake.  Glad to see you back in the fold, Sippy!

    The route this morning was Buttermilk to Forest Hill loop….YHC’s GPS put him at 7.5 miles, individual mileages may vary.  YHC ran with Udder this morning, great getting to know you a bit better, my man!

    Aisle 5 continues to post up to the trail run, getting in those miles.  YHC is impressed with his fortitude.

    TYA, you know where you are at, brother.  A staple on Sundays.

    Well done this morning, gents.

    Saab abides, and I am Lab Rat

  • Novacaine and Heaps of Pain at GridIron

    Six of the Faithful and one FNG posted on a very comfortable morning at #GridIron, F3Richmond’s late-morning Saturday workout. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    COP in parking lot: 25x ssh, 25x Don Quiotes, 20x slow squats, 25x imperial walkers

    Mosey to volleyball court for COP: 25x Rosalitas, 15x merkins, 25x hillbillies

    Mosey to grassy knoll by old schoolhouse: 10 minutes of burpees

    Mosey to upper field near school entrance (above track) for a Beast, including the following:
    – 6×6 Carolina dry docks
    – 6×6 LBCs (doubles)
    – 6×6 var. on Turkish get-ups (drop with elbows on the ground, roll over, get up without hands)
    – 6×6 squats
    – 6×6 Alabama prom dates
    – 6×6 merkins

    Mosey down to football field within the track. Chiabatta bear-crawls / crawl-bears

    Mosey to bleachers. Finish with OYO dips.

    Announcements. COT

    Moleskin — Welcome FNG Novacaine. Novacaine is originally from Charlotte, but his posted not knowing anyone in F3Richond due to the urging of friends in Columbia, SC. Novacaine is a fit guy, and we hope that he found the workout sufficiently challenging. Because we had to bolt right after the workout to get to a church cleanup, I did not get Novacaine’s contact info. PLEASE GET THAT FROM HIM IF/WHEN HE POSTS AGAIN SO WE CAN GET HIM A WEB SITE LOGIN!

    White Deer has been on injured reserve for 3 weeks or so due to a medical procedure. We are glad to have him back. He was surprisingly strong after laying off for 3 weeks.

    We revisited the grassy knoll for the first time in many months. Last summmer at #gridiron, we used the grassy knoll for 10 minutes of burpees almost every week. We fell out of that routine for a while, but the weather is warming and it feels like a good time to bring the grassy knoll out back into use.

    Jolly Rancher seemed to handle the bear-crawls / crawl-bears very well. During that Chiabatta, however, White Deer started yelling at Jolly Rancher and trying to catch him. I am not sure if he succeeded or not, but the commotion did make for inspiring fun.

    There are discussions about the feasibility of a new Thursday 0530 workout in the west end (Mills Godwin). We have 2 committed to the Q rotation during the expansion period, and we are looking for 1-2 more to commit to the rotation. Please contact me (flbiggs@kbbplc.com) with your candid thoughts on the possible expansion (whether pro or con).

    Have a great week F3Richmond. Johnsonville

  • Six pack of Guinness – healthy version

    13 RVA regulars and 1 out of towner from Charlotte took advantage of the last day of daylight in the Gloom before the time change.  It was 60 and sunny, perfect for a Dogpile beatdown:

    COP: 25 SSH, 24 Merkins, 20 Flutterkicks, 20 IPs, 20 LBCs.  Modified Lindsay (up to 30 not 40) – partner up -1 PAX grabs and holds up partners legs – 1 partner does 20 Derkins then other does 10 Shoulder press, 15 & 15, 20 & 10.  Then switch partners.  Repeato.

    THE THANG:   Mosey to bottom of hill past memorial – Guinness 6 pack.  Partners will do total of 125 reps while other runs up the hill to the cirlce and back(similar to Dora 1,2,3).  125 signifying calories in a bottle of Guinness. 6 being a reasonable amount of Guinness for St Pattys day later this week

    First Round – Merkins , 2nd round – Boxcutters, 3rd – Jump Squats , 4th round – Carolina Dry Docks, 5th Round – Flutterkick.  Last one PAX chose to drink responsibly – only half of the last but it goes down the hardest – 65 Tuckjumps

    Mosey to Pull up bars – 5 Pull ups, 10 Dips, 15 Underhand pull ups.  Repeato but increase each by 5.

    Mosey to Hill for Jacobs Ladder.  Then mosey back to the flag for some Honeymoon suite to finish- APDs, Monkey Humpers, & finish on pickle pounders.  Finish with COT.

    Moleskin – Great work by all today PAX. Cotters to Chum Bucket, Goldberg, and Blood Test.  Glad to have you guys back at Dogpile.  Also great to see Gumbo post to his 1st dogpile.  The Lindsay while holding the partner’s legs was not well received.  YHC was not sure if it was because of difficulty, discomfort of being heels above head for 2-3 minutes each, or a combination of both.  Or alternatively that YHC chose to not man up to a full Lindsay count of 40, not 30.  Only one way to find out, stay tuned…

    TClaps for Guinness for informing RVA that he was going to be in town.  YHC took this as inspiration for the Healthy Guinness 6 pack idea.  If the PAX did not enjoy YHC’s idea then please blame Guinness. Great to have you out again and to have The Farm up this week as well.

    Some of the PAX struggled to run straight after the Jump squats and the TuckJumps, even to 65, had the PAX smoked.  Saab got into a rhythm on those though and knocked them out the fastest.

    Finishing with the Honeymoon suite ended up with juvenile mumblechatter, especially without Doner Kabab to demonstrate Monkey Humper technique.  I sense the need for a YouTube video demo…

    Guinness shared with the PAX some facts on the brewer along with some history on Ireland. Several made it to ETs afterwards for some coffee and 2nd F while Chum went on to double dip.

    For those doing the 100 mile challenge – mileage count for this AM is 2.

    Announcements:  New AOs starting in April.  DaVille and W-Dog.  HDHH is this Wednesday out at Atlee for brief AO test then homebrews at the Ratskellar, aka Lab Rats place.  6 months from today the 2 BRR teams will be finishing up in Asheville. Talk to TYA if you want to join as spots are still available.

     

  • It’s a friggin’ triangle, people! Version 2.0

    17 RVA Pax, 1 cameo appearance from Greensboro, and 2 FNG’s met the gloom this morning with joy in their hearts to face what was advertised as a “run heavy” 45 MOM.  YHC did his best not to disappoint.  Here is what transpired:

    Warmup lap around the campus to standard COP spot:

    COP

    SSH X31

    DQ (old man style) X15

    arm circles:  10 little, 5 big, then reverso

    IW: X26 increasing in speed

    Incline Prom Dates:  X20 (OYO) for demonstration purposes

    THANG

    5 Corners, or “it’s a friggin triangle, people” (named after Saab’s now infamous workout). Run the track, stopping at the “5 corners” to do an excersize.  Repeato X3 X2 then continue running the track until all pax are complete.  Advanced version, stop at stations where someone was still working and join in.  Q knows when everyone is done by nobody at stations (everybody running).

    Station 1:  Incline Prom Dates X20

    Station 2:  Dips X20

    Station 3:  Merkinville (X5 of any style merkin, then change styles X4, totaling X20)

    Station 4:  Leg Lifts X20

    Station 5:  Pull ups X10

    Burpee Shuffle

    Burpee Indiginous People Run- 1 lap around the campus.  Two columns of EQUAL numbers, do a standard indian run, but drop and do a burpee before sprinting.

    Cirlce of Mary:  instead of standard Mary excersizes, pax did 20 15 Richard Kimbles (thanks, Honey Do)

    Back to VSF, COT, out with a prayer by YHC.

    NMS

    So, the mumblechatter started early, when TYA announced (subtly) it was time to commence said workout.  More mumble when YHC led pax out the wrong way.  Love you all, too.  Toga tried to give grief about the run heavy shot called, but to be honest, his heart wasnt in it.

    Word was, we could have had the longest disclaimer in RVA F3 history this morning.  There are some people you just dont hand the mic to, everybody knows that.

    YHC did his best to remember everything wrote up, but forgot the Richard Kimbles during COP.  Happy to be able to work them in later, though.

    Going forward, the Burpee Indian Run should be Indian run with the burpee optional.  Seems like the waters muddied a bit here.

    Notables:

    Thanks to Toga for dropping back to bring in stragglers during said burpee run.

    Rumor has it that Offshore was busy admiring his fancy space shoes and walked smack into a pullup bar.  Good times…

    So happy to have Greensboro regular Nancy with us this week.  He invites us all to join in if we are down that way.  It is rumored you can’t swing a dead cat without hitting a COP in Greensboro.  Way to bring it!

    Fudd was early this morning.  WOOT!

    2.36 miles on the GPS, for those in the run challenge.

    Welcome Swiss Miss!  He is a friend of Marv’s that has been in the EH for 6 months.  Does a bunch of international traveling so the names were all over the map….literally.  Pax liked Swiss Miss, and it stuck.

    Welcome also to Fiona!  Co-worker? to Lug Nut and had also endured a long EH, but finally succumbed to pressure.  YHC made a joke from Big Bang theory about his Chinese symbol tattoo being for “soup”.  He confessed it actually read “little silver princess”.  You cant make this sh*t up.  Fiona was a slam dunk allyoop.  YHC is sure there is a great backstory on that TAT, he will be looking for him during run days to get that story.

    Also, welcome back to a few Pax that have either been absent for a while,or are still pretty new:  Cooler, and Goldberg.  Glad to meet you both

    Lastly, way to keep posting Mr. Rogers!  Quickly becoming a regular!

    Announcements:

    UGH!  Several…see Splinter’s list from yesterday.

     

     

  • Simple Math, Elementary in Fact

    I ate some pie

    Two visitors and 10 regulars traveled south of the equator for a crisp morning beat-down.  Quick mosey around the bus loop before heading over to the track for COP.   Here’s how it went down:

    COP

    • SSH x25
    • DQ x20
    • IW x20
    • Copperhead Squats x20
    • Brazillian Dance Partners x10 small/large/forward/backward

    The Thang

    200M Ladder.  Run 200M then drop for 20 merkins and 19 Lt Dans (2 count just to disappoint DK).  Run 200M then 18/17, 200M 16/15, continued until 2/1.  Simple math folks, quite elementary.  Restricter plate for those finishing early got to start climbing the ladder again.  Plank-o-rama at the start when everyone finished.

    Mosey to poles for pole smoker indian run.  PAX holds legs at 6″ while first PAX member completes 6 pole smokers (1 left, 1 right, 1 center, repeato).  Run to end of line and next one goes.  Complete 1 circuit.

    Saunter to the baseball field for a little spring training.  Quick cycle to finish the workout.  Start at home plate:

    • Single:  Run to 1st and complete 10 WWII situps.  Run to 2nd, 10 WWII.  Run to 3rd, 10 WWII.  Run home, 10 WWII.
    • Double:  Run to 2nd and complete 20 merkins.  Run home for 20 more.
    • Triple:  Run to 3rd and complete 30 squats.  Run home for 10 WWII.
    • Home Run:  Round the bases and finish with 40 LBCs.

    Back to SF.

    Moleskin

    Great turnout from the RVA PAX.  Welcome Nancy from Greensboro and The Farm from Charlotte.  There were complaints of the tolls and distance from downtown to this particular AO.  RVA is working on it as there are at least 2 new AOs in the works.

    It was dark this AM so YHC initially couldn’t identify the LIFOs.  Fudd was a given and should have been assumed.  Toga was unexpected.  Tclaps to Toga for directing our visitor from CLT to the correct location.

    There have been grumblings recently as to the level of math required during YHCs workouts.  There were two basic concepts introduced today.  Subtraction by 2 and the concept of even/odd.  Merkins were always even and Lt Dans were always odd.  Nancy pointed out that this AO is a middle school and we should not be required to practice remedial math.  Point taken.  YHC and TYA have been discussing a fibonacci sequence workout but we should likely hold off until PAX math skills have advanced.

    See everyone in the spring-like gloom.

    Announcements

    • AFSP Golf Tournament.  See Fudd’s BB.
    • 24 workouts in Greensboro, visit if you are in the area.  Apparently you can just roll out of the fartsack and be working out.
    • WDog starting in April.  See Swirly.
    • Mechanicsville AO starting next week
    • HDHH next week
    • Lab Rat has run friendly Q tomorrow.  As Swirly put it, “Every day all day”
    • Expansion in May to support new Hampton Roads region.  Contact Toga to volunteer.
    • Toga is eyeballing an orienteering course on May 1 at Pocahontas.  May turn into a trail run.  For Wilson’s edification orienteering generally involves a compass.
    • BRR spots are open.  Talk to TYA if you want in.  Training starts soon and there will be planning “meetings” after the training.  You know you want a purple shirt to be like Swirly.

  • Nicole visits NoToll

    15 faithful and 1 FNG posted at NoToll on a day that was had to call the gloom.  Here’s how it went down:

    COP

    Don Quixotes x 10 IC, Copperhead squat x 20 IC, SSH x 25 IC, Merkin x 10 IC, LBCS x 20 IC

    Mosey to the pavilion for Nicole.

    20 min timer.  Derkins AMRAP, 1 lap around the soccer field,  Dips AMRAP, 1 lap,  ball dippers AMRPA,  1 lap,  rinse and repeat for 20 min.

    Mosey to basketball courts.

    Partner suicides

    1 partner runs a suicide while partner 2 does AMRAP of exercise.

    Round 1 – Burpees

    Round 2 – LBCs

    Round 3 – Box Cutters

    Ring of fire.   Start in Al Gore, first time around 10 merkins, stay in plank after merkins, round 2 back up for Al Gore after 10 merkins.

    Short mosey back to shovel flag.

    COT.

    Great work today men.   Welcome to Mike Goldman, Gumbo.  Gumbo is a long time buddy of YHC and I have had him in the EH for a while and glad he finally posted.   YHC will admit to thinking about his F3 name prior to him posting and was happy to hear he cleared his schedule to post today so YHC could have final say.

    Apparently Nicole did not make a good impression on the PAX as heard in the mumble chatter throughout the 20 minutes.  That likely means she’ll make another appearance, especially since the true Nicole includes pull ups only.  Lab Rat pushed ahead for one full extra lap before time ran out, we saw you working.  The consensus was burpees and suicides do not go well together but YHC didn’t want to get through a workout with no burpees.

    Fudd showed off his animal call ability when he responded to the owl in the woods and it dove over the ring of fire.  Showing off his oneness with the wildlife he so likes to hunt.  No confirmation that the owl was looking for a Rat.

    Announcements:

    EF Hutton spoke and the PAX listened, he is setting up a softball team, contact him if anyone is interested.

    HDHH after the initiation of the new Mechanicsville AO.  See the preblast for more info and let Lab Rat know if you are coming.  The Ratskeller closes at 7:30pm.  New AO will start March 22.

    New AO starting in April, Wednesdays at Dogpile.  Swirly can’t get enough of the Ampitheater and a few of the PAX want to make a shorter trip on Wednesdays.

    Splinter has the Q tomorrow at SOT.

  • ” W DOG”

    YHC is so glad to see the expansion that is happening in RVA! Below is another opportunity for you…

    As I mentioned this morning during announcements – there will be a new Wednesday workout beginning April 6 @ Dogpile  5:30 – 6:15 AM   – (DK will you please put this on the spreadsheet – thanks bro).. We will meet @ the same spot we do for Dogpile on Saturday mornings..

    Also coming soon on Wednesday’s late afternoon-early evening – training for the BRR on Hillcrest (same as last year) … Stay tuned – TYA will make an announcement regarding this soon.

    F3 RVA – working to get better everyday !

     

  • GridIron Pride

    11 PAX and 1 FNG braved a chilly morning for a GridIron beatdown. It went something like this:

    THANG

    COP: 25 SSH, 20 Crab Cakes, 12 Merkins, 20 Copperhead Squats, 20 Imperial Walkers

    Mosey to Soccer field. Partner up.

    Dora 1-2-3: Team performs 100 merkins, 200 lbc, 300 squats while partner runs to base of hill, bear crawl up, 2 burpees @ top and run back to partner

    Mosey long circle around to front of school.

    Triple Check: people’s chair, plank, run to cone and back

    Mosey to bus loop.

    Modified Blimp: 50 lung strides, 25 crawl bear, 20 right side bear crawl on curb, 20 left side bear crawl on curb, 25 bear crawl, 35 duck walk strides, 5 burpee broad jumps

    Mosey to poles. 50 pole smokers OYO

    Mosey to back of school

    COP: 25 LBCs, 25 Hello Dolly, 20 Box Cutters, 12 American Hammers

    Mosey to side field

    2 Rounds of the Beast: 1) Merkins & 2) Mountain Climbers

    Mosey back to Flag

    COT – Earthworm took us out

    MOLESKIN

    Welcome to FNG Junkyard. He’s only been on the F3 contact list since F3 launched in Richmond. Impressive showing on your first day!

    300 squats in a Dora 1-2-3 are no joke.

    TClaps to Rosie & Splinter for double dipping during your Corporate Challenge…and for leading the Blimp and Beast.

    TClaps to the GridIron PAX for higher numbers than DogPile. Respect to All!

    Johnsonville was holding Jolly Rancher back in anticipation of 2 soccer games later in the day…hope he conserved his energy!

    Earthworm refuses to give his business to Starbucks. YHC would love to hear more. Get up on that soapbox!

    Announcements:

    HDHH next Wed in Mechanicsville – see Lab Rat