Category: Richmond, VA

  • ABB – Not This Time

    15 stalwarts and 1 FNG showed up at NoToll expecting a Swirly style beatdown but got Rosie instead.   YHC stepped in to lead the PAX in some old school fun with Swirly placed on the temporary DL.

    THANG

    Mosey to the  parking lot for warmup.   25xSSH, 15xIW, 15xHillbillies (w/ hop), 15x hand release merkins,  25xFlutterKicks

    Mosey to the first field for Dora, Partner up for 100 merkins, 200 LBC, 300 squats. P2 runs the length of the field  Plankarama

    Mosey to the other, non-brown water, soccer field for The Beast.  Round 1 Q’s Choice, PAX pick after first round

    • Round 1 – Burpees
    • Round 2 – Burpees (Wilson)
    • Round 3 – Merkins (Flatline)
    • Round 4 – Merkins (Flipper)
    • Round 5 – Box Cutters (DK)
    • Round 6 – Burpees (Jville)

    Mosey back to the flag, numberama, namearama and YHC took us out.

    Announcements

    See Wilson for golf tournament info.  May 19 Good times will be had by all while raising money for a good cause.

    Starting April 3, RiverRun will effectively become a Monday run again.  A new bootcamp will start on Fridays at Bettie Weaver.  Names for the new AO are under advisement – The Swamp RVA, Twin Team, Trojan Wars

    Moleskin

    YHC offered to take the Q for Swirly, knowing it was likely the Dr. was to sideline him for a little while.  The man is a machine but sometimes even machines need some time to be repaired, get better soon.  Those showing up hoping for less running for a Swirly Q were sorely disappointed as YHC took the PAX up and down the fields, the long way.

    Not sure what Honeymoon saw across the circle during the hand release merkins but he compared it to a spider humping a monkey, or something like that.  Whatever it was it caused YHC to lose count while the PAX within earshot struggled to complete the merkins.  I’ll leave out the name of the offending PAX member as I am not 100% sure who it was.

    Wilson’s attempt at an All Burpee Beast was thwarted by Flatline, much to the appreciation of the rest of the PAX.  The selection of Jville for the last round was purposeful with YHC knowing he would choose burpees.  Some of us are predictable in certain situations and that can be a good thing.  Thanks for not letting the Q down Jville, YHC didn’t want to be the one to break the news to everyone that another round of burpees was in order.

    Golddigger and Sabotage showed up, each for their second post, and crushed it.  Welcome to “Ball Boy”  YHC reconsidered the name after not being completely satisfied with the name selected.

    I am never surprised but always impressed by the effort everyone puts in each morning.  Great work today, a pleasure to lead such an excellent group of men.

  • Working on the downhills

    9 Pax  including one virgin Spider Runner gathered for some hill repeats on a warmish March morning.

    Route:  Nice and easy lap around the lake, followed by gathering at the bottom of Towana Rd.  Run up to the intersection of Campus Dr. and back down in repeat. The Pax was instructed to focus on running the downhills at good speed, but resting as much as possible on the ups.  Return to the start.

    COT-YHC took us out.

    NM:

    Strong running today, gents.  We were missing a few of the regulars (Swirly who is in an air cast?!) and TYA who headed up to DaVille this morining.  But it was nice to see Wedding Singer, who has been working on his running lately, come out for the first time.  Be assured, Singer, this was not a typical Spider run.  Saab as usual crushed the hills, and Splinter made good use of his long strides on the steeper portions of the route.  The downhills presented a good challenge and a good quad-thrashing for all, including YHC.

    This is a good type of workout to work in regularly as we head to BRR training season–it will help us be strong on the downhill parts of the course.

  • Happy B-Day DaVille

    22 men, including 2 FNGs, entered the gloom this morning for a Birthday celebration for the DaVille AO.  This is what happened:

    Mosey to center of parking lot (approximately 15-20 yards) for COP.  Exercises included SSH x 1 (for THE Carpenter), Invisible Jumpropes x 26 (for the most PAX at DaVille), Merkins x 10.

    Mosey to BBALL courts for Suicides.  Regular, Reverse, Burpee Suicides.

    Mosey to hill behind baseball field for Bear Crawl ladder.  Bear Crawl from road up hill, touch outfield fence, run back down hill and perform 1 merkin.  Repeat until perform 5 merkins.

    Mosey to elementary school bus loop for Dora 1, 2, 3.  Partner up.  One partner runs bus loop while other partner performs exercises.  As a team complete 100 merkins, 200 LBCs, 365 squats.

    Mosey to middle school track.  One lap of interval work where you mosey the corners and sprint the straights.  Merkins x 10 IC upon completion.

    Mosey to area in front of middle school.  American Hammers x 30 IC.

    Mosey back to flag for Mary.  Exercises were American Hammer x 10, Freddie Mercury x 10, Flutterkicks x 10, Alabama Prom Dates x 10.

    COT. Numberama, Namearama, YHC took us out with a prayer.

    Moleskin : Daville’s first 530am beatdown was March 22, 2016.  Over the last year, this AO and the group of men that have posted has meant more than I could ever convey in a BackBlast.  When LabRat suggested we start an AO in Mechanicsville, I was all in because YHC would only have to drive 3.5 miles.  Instead of having an AO close to YHCs house, YHC received a great group of guys that YHC call friends and brothers.  Additionally, YHC has strengthened existing friendhships and grown as a man.  This growth has translated into becoming a better father, better husband, better coworker, and better member of the community.  For this, YHC has only the PAX to THANK.  For it is the PAX that energizes YHC to go to bed earlier (sometimes), escape the fartsack, and push myself past the boundaries that YHC would normally impose upon himself. THANK YOU.  The PAX sets the example of how a man faces life’s struggles on a daily basis in a manner that is courageous, patient, and thoughtful.  THANK YOU.  The PAX reminds YHC to put himself 3rd by the way it rallies around fellow brothers in need.  THANK YOU.  The PAX is the engine that drives DaVille and all of F3 RVA.  THANK YOU.

    Welcome to Bucketmouth and Sturgeon.  Hope to see you both at future beatdowns.

    With THANKS.

    Circle K

  • Flopping all over the place

    Mosey to tennis courts for: COP Helicopters 10x, Don Quixote 10x, Arm circles, Merkins 10x, Flutterkicks 10x.

    Mosey to bottom of Hate Hill for Lindsays, Dips and step ups.

    Shifting sands. Run 20 paces up Hate Hill. Turn 180 and Lunge 10 paces downhill.  Go back and forth until you reach the top of the hill.

    ABCDs on access road (20 steps of each, cycling through until you reach the gate: Alligator crawl, Bear Crawl, Crab Walk, Duck Walk)

    Mosey to tennis courts for some balance exercises in an A:B:A:B, A:C:A:C, A:D:A:D format with half-court suicides between. In the second set, use the other leg

    A = 1 legged Merkins with a 3 sec Bird Dog hold at the top 5x keeping the same leg up for all 5.

    B = Titanics (3x) 5 second hold with knee forward and back

    C = One legged squat drawing a half-circle with other leg 5x

    D = 1 leg Good mornings with controlled arm movements.

    Mosey to the flag for a Ring of Fire.

    COT: YHC took us out.

    Naked Moleskin.

    Seeing a blank slot in the Q sheet last night before bed, YHC decided to plan to Q this morning.  We ended up doing a loop that is quite similar to last week’s excellent Singer Q, but with different exercises, with several experimental ones thrown in.

    Welcome to Cottonmouth who posted for the second time this morning.  He’s a neighbor of Hardywood and lives near the AO.  Way to push it today, brother!

    Last week YHC was introduced to some balance-exercises, and he thought to try them on the PAX as a change of pace.  Having good full body control will help with all other types of physical activity, and so there is merit in these activities.  Yet it is much easier (and more fun) to go for brute force types of exercises where we try to maximize reps.  There was a lot of groaning and flopping around today, although YHC didn’t see much of it because he was too focused on trying to stay balanced himself.  It was tough, and there are core muscles aching today that I didn’t know that I had!

    Conversation after the workout focused on school choices for our kids.  As a Pax we have made diverse school choices for our kids and it was interesting to compare notes.

  • PreBlast – 2.0 Friendly Workout at GridIron on Saturday

    Döner Kebab & The Chicken Whisperer would like to invite you and any of your 2.0’s to join us for a 2.0 Friendly workout this Saturday, March 25 @ GridIron. Bring some exercise ideas for some potential Hot Potato!

  • The Forth F during breakfast…

    Eight of the F3 RVA’s  finest brought their Kettle bells to the Gridiron on a beautiful Saturday morning.

    Even Flip phone arrived early in his own car.

    The first 30 minute thang by Night Crawler

    25 side straddle hops,25 lbcs, 20 merks, 25 Alabama prom dates
    Repeat
    Mosey to Pole smoke stadium
    25 pole smokers,25 Alabama prom dates,25 marks…Repeat
    Mosey
    Pull ups 2 sets of 10, Back to pole smoker stadium
    Two rounds of Indian run style exercises. The runner’s choice of next exercise in sets of 20
    We did burpies, monkey humpers, lbcs, merks, plie squats, Carolina dry-docks,

    Then the Q was passed to White deer

    30 yards bear crawl or crab walk.

    Mosey back to restroom area for some Kettle bell(ing) on the tarmac.
    Boat-Canoe w/ KB,Boat – Canoe Press with KB, 25 KB sitting push press, 25- Lawn mower pulls each hand.
    25 KB curb behind the head sit ups, 25 Two arm swings, 25 Push- Press each hand, 25 KB pullovers
    25 KB Pull overs to Press, 10 each arm curb plank rows, 25 KB curb Pull overs to press.

    Earthworm threw in a succession of 10 rows, 10 presses, 10 push presses, 10 snatches… rest… rinse and repeat opposite arm.
    White deer… 30 yard sprint to west side of parking lot, sprint back.

    Chum bucket then added 50+ LBC’s
    COT: Attila took us out with a heartfelt pray

    Moleskin:

    Night Crawler still having a few post Virgin Q jitters – but job well done. Now let’s see your Login and Back Blast skills.

    Earthworm and JVille were competing for Corporate sponsorship… enough said…

    While JVille was crab walking, he thought could knock down White deer while  bear crawling. That’s not going to happen!   JVille tries to make everything a competition, pick on someone your own age!

    White deer needs to pick up his game… Earthworm and Chum-Bucket both felt the need to add additional exercises at the end of the workout.  Very nice addition guys.

    Not a whole lot of Mumble Chatter until Earthworm said,  “Attila had plenty to say”

    JVille we missed you at the 4th F discussion during breakfast. We could have used your insight and words of wisdom when it came to figuring out the aging “F”emale. We all sat around the table as the elders  told their war stories and how they licked their wounds hoping to make amends. One soldier even spoke about suggesting the “4F” have a dreaded H@#%*, you guys know I can’t spell. I guess you need Lawyers skills for that discussion.

    All joking aside… The F3 gridiron breakfast crew is the “BEST”

  • Splitting Aces

    Two of the faithful rallied from the jet lag to post in the neon sunshine of Las Vegas.  After meeting at the foot of the Statue of Liberty we were off.

    Thang:

    • Mosey behind NYNY hotel fountain for warmup COP: Imperial walkers, merkins, squats, etc.
    • Mosey over bridge to walkway outside Excalibur:  Incline merkins, step-ups, other stuff
    • Mosey over bridge to faux grass area in front of Tropicana: LBC, Canuck’s buffet of pain inducing hip exercises
    • Mosey back over bridge to Excalibur: muscle-ups, decline merkins
    • Mosey over bridge back to NYNY: side shuffle around fountain and back, suicides forward and backwards back around fountain, Ted Strykers, flutter kicks

    NMM:  Always good to meet up with Canuck at work events, and Vegas offers a …. different venue for typical F3 hijinks.

    Keep Spanarkel and Canuck’s M in your prayers this week.

    Stay Classy,

    Toga

  • Gonna Fly Now

    Seven of the faithful stayed huddled in their cars until 5:29:58, then jumped out ready to make a downpainment. Johnsonville (YHC) took the Q, and, after a brief but thorough disclaimer, this is what went down:

    THANG

    Warmup with SSH, don quiote, merkins, scissor kicks, etc.

    Longish Indian Run out past JR High School and around to football stadium.

    Fourties with merkins and mt. climbers. Run up stadium stairs to the top, across, and back down between each exercise.

    3x 440m repeats on track at target pace of 1:30 (alternative exercise for 75x LBCs).

    Repeat Indian Run back to VSF.

    2 Minutes of Mary consisting of American Hammers, crab cakes, single leg Alabama prom dates right, single leg Alabama prom dates left, and Alabama prom dates.

    ANNOUNCEMENTS

    Under consideration is a proposal to start a new Friday bootcamp at or near Bettie Weaver ES and revert RiverRun back to a (mostly) running workout. The main drivers of these changes are (i) that there is not a practical bootcamp option for Southsiders on Friday (the Creek, unfortunately, being too far for many of us who must get kids to school), (ii) there are several great bootcamp options (the Punisher and Batteau within a reasonable distance) for those that prefer a Monday bootcamp, and (iii) the Salisbury / JR High School area is undoubtedly the best running venue in the Richmond area, if not the entire US. Contact Rosie if you feel strongly about this proposal one way or another.

    Murph Monday at RiverRun next week.

    There are several group running events coming up.

    COT with YHC taking us out.

    MOLESKIN

    There were more than several discussions about Duke faltering and UVA getting just absolutely humiliated. YHC is getting nervous, having dissuaded my 11 year old from picking South Carolina to go all of the way.

    There was a hard frost last night, and it was cold. Mr. Roper threatened to come out of winter hibernation. Then, after realizing it would be below freezing, he adjusted his sights to Tuesday.

    Flipper was expected to also remain in hibernation until the climate became a bit more agreeable. However, to the delight of all, he appeared at the JR HS track well into the workout. We were a good distance from the VSF, and I am impressed that he could track down the PAX. He said he could hear our footfalls on the metal bleachers (I think, by that, he is suggesting that we are fat).

    The 1:30 target pace on the 440s was a little aggressive, but not too far off. Rosie could hit it, and several others were very close. Repeats suck, but they are effective. I suggest that we incorporate them regularly at Riverrun.

    Strong showing this morning! Thanks for the opportunity to lead.

    Jville

  • Rainout Route

    5 hearty souls failed to look out the window before deciding to run this morning.  Trails were deemed too nice to ruin, so the Q took the pax on an alternate journey, saving the trails for fairer weather:

    Route:  Boulevard to Buttermilk trailhead, down to the river and along the access road.  Take the bridge to Belle Isle, loop around the island and head back to the truck via Riverside Drive.  Right at 7 miles.

    NMS:  Saab and TYA had visions of another double digit trail day, but finally gave in to the idea that maybe…..just maybe a shorter run might be the better call in order to let their bodies heal from the grueling mileage they did last week.  Saab however looked no worse for the wear, ready to tackle (with gusto) any hill we came upon.

    Great to see Offshore back out, deciding that pain while running is better than pain while not running.  When YHC told him how happy he was to see him back out on Sunday, he replied “I was here last week.  Remember, you said you were going to come then didnt?”  Touche.  Still, YHC has missed him.

    Also, welcome to the Sunday group to Taxi Cab….who may have also posted before without YHC’s knowledge.  Lab Rat has made many claims in his day…..all knowing has never been one of them.  Taxi is upping his weekly mileage to get ready for Smoky Mtn relay.  Hopefully, we can get him hooked on the beauty that is trail running in that time and have another regular on our hands.

    TYA’s heart grew 3 sizes when we returned to the trailhead and the same 5 vehicles were in the parking lot….all belonging to F3 runners.

    All hands on deck for ET’s this morning.  Conversations revolved around many topics as usual, most notable topic to other pax members would be our possible future workings with the Sportables team.

    Lab Rat apologizes.

  • Escalator Ride

    20 F3RVA regulars and 3 FNGs started the weekend the only way we know how, by escaping the fartsack and posting at Dogpile.  This is what we did, I think:

    Mosey to middle of field at Carillon for COP.  Exercises were Invisible Jumprope x 20, Don Quiote x 10, Little arm circle and big arm circles x 10, x 5 respectively.

    Mosey to Rusty Cage fro 1/2 Murph.  Pullups x 50, Merkins x 100, Squats x 150

    Mosey back to middle of field for Escalator.  PAX spilt in half.

    1st floor – Run to end of field, 2nd floor – Run and Lateral run to end of field, 3rd floor – Run, Lateral, Backwards to end of field, 4th floor – Run, Lateral, Backwards, Karaoke to end of field, 5th floor – Run, Lateral, Backwards, Karaoke, Bearcrawl to end of field.

    Mosey to pole lining road to Indian Run Pole Smokers.  Pax holds feet six inches while one Pax performs 5 polesmokers and then runs to end of line.  Repeat until entire Pax completes 5 polesmokers.

    Mosey to hill behind amphitheater for Jacobs Ladder.  Run to opposite side of hill and perform merkin x 1.  Run back to other hill and perform merkin x 2.  Repeat until merkin x 7.

    Mosey back to flag.  Numberama, Namearama. COT.  YHC tooks us out with a prayer.

    Moleskin : Lots of mumblechatter this morning from the normal offenders, which YHC is thankful for as it makes the Q feel like he is right at home.  YHC has been wanting to try the Escalator for some time and this morning presented the perfect opportunity.  The PAX embraced the Escalator and crushed each of the exercises.  The 1/2 Murph was greeted with many different strategies for conquering the prescribed exercises and the PAX completed them in record time.  That must have been the fastest Jacobs Ladder as we only had 8 minutes left and we finished with almost 2 minutes to spare.  Way to work.

    Thanks for letting step out front this morning.  Welcome to all the FNGs this morning.

    Announcements

    Wilson has a golf tournament coming up in May.

    Circle K