Category: Richmond, VA

  • Pirates, slavery, snakes… oh yea, Happy St. Patrick’s Day!

    Several late PAX members rolled in right at 5:30a. HPC started the workout as the last door opened.

    Mosey around the church. STOP! Pirates! – 6 Burpees on the way commemorating the 6 years Patrick spent in slavery after being captured by YHCrish pirates. Continue to parking lot near pavilion.

    COP

    St Pat’s day is always the 17, so:

    • 17x SSH
    • 17x LBC
    • 17x Copperhead Squats
    • 17x Hillbillies
    • 17x Leprechaun Jacks! (crowd favorite)

    Due to the fact that Patrick lived 1600 years ago, some of the facts may be lore or symbolic.  There is a legend that he chased all the snakes from YHCreland.  This may have been an allegorical reference to the Pagan culture that he drove from the island.  To celebrate this we did a Bear Crawl Snake from the COP to the Thang.

    The Thang

    Four corners were our lucky four-leaf clover today.  Exercises were 16 merkin, 30 LBC, 16 Mt. Climbers (2 count), 30 Freddy Mercury’s (2 count).  Numerical significance? He was captured at age 16.  After returning to YHCreland he served there for 30 years.  3 circuits for the 3 times Patrick was captured.  Not a very lucky guy!

    Mosey back to the parking lot near pavilion for Burpee Suicides.  Link to St. Patrick fail!  2 Burpees on each of 4 lines out and back.

    Still some time remaining. Mosey to the pavilion for Lindsays with Dips and Step Ups.

    Mosey back to shovel flag spot for Ring of Fire of WW2 KB Presses while PAX does Leg Lift Holds (6 inches).  Another bit of St. Patrick lore is that

    Numberama, Namorama

    Opus took us out.

    Moleskin

    This was YHC’s VQ and was definitely EH’d into doing one before April (personal goal).  YHC spent much of his prep time wading through the interwebs for the most accurate/dependable/consistent information about St. Patrick’s life.  YHC probably will be less committed to a theme next time.

    Spit posting for Wheelie

  • Car Bombs

    17 of Friday’s Finest and 1 FNG showed up for some miles, but left with so much more.  YHC switched things up today with a scavenger hunt with a St.  Paddy’s Day theme.

    Pax divided into Team Honey Do and Team Sippy Cup.  Each team was given their clues and they needed to map the most efficient route to the way point, find the prize, perform an exercise, and move on.  First team back to the shovel flag with all four prizes and all of their team wins.

    Clues were provided to mask the location, but here is where we ended up going.

    Entrance of Windsor Farm – Secure a Legend pint glass.  Perform 4 Boo-Yah merkins for each member of the team.

    Head to the Civil War embankment take the trenches and the hill.  Fine the Guinness by the cannon.  5 burpees.

    Stellas – Bailey’s – 40 flutter kicks

    Arthur Ashe Statue – Jameson – 20 American Hammers

    Return to the AO with varying mileages.  The other team did the same route, but in the opposite direction.

    Team Honey Do was victorious today finding all ingredients necessary for the Irish Car Bomb.

    Fudd was Team Honey Do’s MVP.  He had an ability to sniff out liquor like a truffle at distance.  It was remarkable.

    Saab was so overwhelmed with the desire for Guinness that he took both team’s stash.  Regretfully, he had to double back and put it back in its place for the other team.

    FNG Tim was originally named Lulu due to his TYA endorsed tights.  After his departure, we renamed him Spanx.  Hopefully we will see him out here again.

    YHC got the Pax off to a good start for St Paddy’s Day.  Enjoy!

     

     

  • Let’s Fix those Soccer Arms

    Six of the faithful posted at CircusMaximus on this cold morning, kettlebells in hand. Johnsonville took Q, gave a stark disclaimer, and the took the pax through a workout along these lines:

    THANG:

    warmup with random numbers of ssh, don quiote, imperial walkers, mericans, lbcs

    mosey to northwest corner of school
    quick COP arm circles
    elevens consisting of KB swings, run about 50m, pole smokers
    plank sequence

    mosey counterclockwise to faculty parking area southwest of school. waive to police officer
    elevens consisting of lawn mower pulls (each arm counted separately) and WWII situp with KB press
    WhiteDeer led plank sequence with mericans

    mosey counterclockwise around school to southeast corner around back
    elevens consisting of merican rows and balls to the wall

    mosey back to VSF

    COT; YHC took us out with a prayer

    MOLESKIN:

    There was not much leg action in this workout, but it was fairly hard on upper body and core. I had trouble driving home, longing for one those 1980s old-man Cryslers that you can steer with one finger. At least I don’t have a manual transmission.

    I thought about doubling up the merican rows by having each arm counted separately. That would have been a bad idea. Combining those with balls to the wall was pretty aweful.

    As usual, WhiteDeer did a ton of talking for about 5 minutes, but fell silent after the first challenging set of exercises. Well, to be fair, he made a lot of noise during the last 40 minutes, just not with his mouth.

    Great job this morning, men! Jville

    — See Wilson for info on his charity golf tournament. Thanks to all who have donated or signed up so far.
    — You have until noon to sign up for the F3RVA Bracketology. Sign up before noon and get me the cash whenever. http://f3nation.com/2017/03/14/f3-rva-bracketology/

  • Sweet Sixteen

    Sixteen convened at Mary Munford for the second annual F3RVA March Madness.  No surprises this year, just a beatdown followed by some hoops.  Here’s how it went down:

    Single line jog to the basketball courts to claim our space for the next 45 minutes.  Four left hand layups followed by 4 right hand layups.  Line up military style for COP.

    COP
    SSH – 20
    High Knees – 20
    Butt Kickers – 10
    Defensive Slide – 10
    Floor Slaps – 10
    Dive for the Ball Reverse Flutters – 15

    The Thang
    4 corners.  Break up into equal size groups and disperse to a corner.  30 exercises per corner then rotate clockwise.  Exercises were merkins, jump squats, lbcs, carolina dry drocks.  Repeat.

    Line up on the baseline for Senior Night to honor the region’s seniors that made it to the big dance:

    Line drill
    JeQuan Lewis – 1414 points.  14 burpees followed by 14 mountain climbers (2 count).
    Line drill – forward and backward
    London Perrantes – 563 assists.  5 merkins (4 count).  6 burpees.  3 american hammers (10 count).
    Line drill – defensive slide
    Zach LeDay – 673 rebounds.  6 jump squats (2 count).  7 lt dans.  3 burpees.
    Line drill

    1 and 1 challenge.  4 front-ends of a 1-1.  If you miss the front end then 10 burpees.  We missed all 4 front-ends (BT, Wedding Singer, Splinter, Honeymoon).  40 burpees.  That was fun.

    Break up into teams of 2 and spread out to all the baskets.  Play 2 on 2 for the final 12 minutes.  3 minute games with winners rotating clockwise.

    Mosey back to the flag where Wilson took us out.

    Moleskin

    Thanks for enduring another March Madness themed workout.  This year was not as much of a surprise as last year as the PAX appeared to know what was coming most of the workout.  There were some repeats in there but also tried to mix it up a little bit.

    Bleeder is clearly getting back into mid-season form, demonstrating his ability on line drills.  He and Rosie got into a couple battles during those line drills.

    The PAX once again demonstrated the lack of ability to shoot free throws after an upper body heavy workout.  Even Honeymoon, proclaiming his heritage from Indiana, missed the front-end.  One of these years we may get above 50%.

    Lab Rat seeked YHC out as a partner this year and I am happy to report that Lab Rat did not suck.  He may have even made a few baskets.

    Announcements

    • See Wilson for info on his charity golf tournament.  Thanks to all who have donated or signed up so far.
    • Flashdance has some announcement about sleeping bags and jerseys
    • Lunch at various lunch spots today
    • You have until noon to sign up for the F3RVA Bracketology.  Sign up before noon and get me the cash whenever.  http://f3nation.com/2017/03/14/f3-rva-bracketology/

    Splinter out.

     

  • The Jeans Experiment

    Two PAX members took advantage of a quick run prior to HDHH.  One more joined wearing denim leggings and accompanied by two of his 2.0s.  Route was fairly simple:

    – Proceed to Broad Street for quick episode of frogger
    – Mosey down Broad to West Club
    – West Club to FitzHugh
    – FitzHugh a ways then turn around and come back

    Moleskin
    YHC wasn’t sure anyone was going to take him up on the run before HDHH.  Leave it to Singer to show up strong.  Ronnie was wearing jeans and athletic shoes and decided to join us.  His 2.0s were much better prepared and crushed the run.

    Frogger across Broad was “fun”.  There aren’t many running options from The Answer so we made the best of it.

    Great to see everyone while it was light outside.

    Splinter out.

  • Vestiges of winter

    21, including 1 FNG, came out on a windy winter morning to WDog on the ides of March. YHC aimed to keep the pax moving to fight off the cold.

    COP – SSH, DON Qs, LBCs, Merkins, Hillbillies.

    Mosey to Carillon for Assault on the Carillon- Start at the Star- Run up Carillon, 20 of an exercise at a side of the Carillon, back down to the Star. 5 Burpees, then back up again . Timed for 20 minutes. 4 Exercises were Derkins, Donkey Kicks, Jumpsquats, Freddy Mercurys.

    Partner up to Wheelbarrow up Carillon stpes, 1 Merkin each step. Then mosey to field for Honeymoon Suite – Diamond Merkins, Monkey Humpers, APDS, Pickle Pounders.Mosey back to the flag for Ring of Fire.

    NMS- first off Vestige is a perfectly cromulent word, and posting in the cold Embiggens us all.

    YHC had wanted to try this timed Carillon idea for a while and thought this am would be perfect as it would keep the pax moving in the cold. Directions could have been clearer but without Fudd there we had enough of an idea to get to it. 20 minutes felt like 30+ but everyone put in a strong showing. YHC was surprised to see 21 pax here though, maybe some were hoping for more fun with sandbags. Now we can petition Rosie on what former girlfriend’s name to call this timed exercise.

    Thanks to Swirly the Honeymoon Suite now always starts with diamond merkins.  You can thank him. YHC can still not figure out why DK’s name always comes up during Monkey Humpers, maybe a pax member can explain…

    Nice work to FNG Lucky. Bleeder must not like you much to drag you out on a windy cold day for your first post but you did well, hope to see you out again soon.

    Announcements – HDHH is now at The Answer this evening, not at Splinter’s house because of the miserable weather. Also F3RVA NCAA pool is still open see Splinter or the BB.

  • Old Glory Pt. 2

    Five of the faithful posted at SOT on a bitterly cold, windy morning. Johnsonville (YHC) brought out the SF, and the workout went something like this:

    THANG —

    brief warmup with ssh.

    ElizabethWarrenRun 2x around school counterclockwise with lead runner carrying Old Glory and the trailing runner counting to 20 from the time of the last flag handoff to the time trailing runner breaks forward.

    20min standard RVA Old Glory (20x mericans, 20x jump squats, 10x burpees, 20x WWII situps).

    ElizabethWarrenRun 2x around school clockwise with lead runner carrying Old Glory and the trailing runner counting to 20 from the time of the last flag handoff to the time trailing runner breaks forward.

    COT with YHC taking us out

    ANNOUNCEMENT —

    Murph Monday at RiveRun on 2/27

    MOLESKIN —

    Old Glory had been done at SOT last week. YHC was not able to think of a good reason not to repeat. We did slightly alter the mode of running laps before and after. YHC threatened to do it again next week, but Rosie slipped his name onto the singup sheet.

    Seeing us run laps single-file with a flag-carrier, the bus drivers must have taken us for a pack of lunatics (rightfully).

    The icy wind was whipping from every direction. Occasionally we were shielded by the school. Most times, we faced a brisk headwind. I don’t recall feeling a tailwind anywhere.

    Rosie appeared in shorts and a thin shirt for one of the bitterest mornings of record, sporting tanned legs from his recent trip to the Dominican Republic. He was the chief lunatic.

    Great job pushing yourself out the door this morning and pushing through successive Old Glory!

    Jville

  • I’ve Fallen and I can’t (Turkish) Get Up!

    Five strong men arrived a the MANNdate to enjoy the sunny and seventy weather (that is a lie, it was COLD this morning) while challenging each other to be better.

    COP

    SSH x 30 IC

    LBC x 10 IC

    Arm Circles 10 small 5 big IC reverso

    Turkish Get Up Challenge

    Timer is set for two minutes. Number of TGUs is increased by one each round. Remainder of the time is filled with secondary exercises. This is done until the number for the TGUs cannot be done in the time allowed. Secondary exercises were:

    • low pulls
    • kettle bell swings
    • clean and press
    • snatch
    • rows
    • waiter hand walk
    • goblet squats
    • something that i cant remember

    Five Man triple check (quintuple check?)

    • Donkey kicks
    • Kettle bell swing
    • goblet squats
    • rows
    • waiter hand walk to the end of the sidewalk and back then rotate

    Merkin Row Ring of Fire

    PAX holds plank while one does five merkin rows until all have done five

    Then another round of merkin rows, this time two, to eat up the remaining time

     

    Numerama

    Namearama

    Mudface took us out

    NMS

    The TGU challenge format was stolen from another BB for an AO in NC, but modified for the TGU (which takes about ten to fifteen seconds to do one).YHC thought that we would only get eight and got very excited when round nine rolled around, but that was then end and no one could get the nine in the two minutes. By that time there had been 36 TGUs done not counting the ones done in the final round. Nicely done Men.

    YHC got to the AO a little early and was alone until 5:27 when people started rolling in. In that time he put down a tarp for the PAX as it was cold and wet and there would be a lot of ground work. it was not used until the CoT.

    It was cold but it was great. Thanks again for letting me lead.

     

     

     

     

  • Making the MERKIN Great Again

    5 frozen fighters (no FNGs… I wonder why?) and their cars slid into the partially frozen parking lot this morning at DaVille and fired up a beatdown to try to stay warm. The sunny and 70 degree fun fest went something like this…

    Mosey down the Atlee high school road to the back near the football field and circle up on the side of the road.

    100 SSHs, 10 merkins IC, 20 imperial walkers, 10 merkins IC, 20 don quixotes, 10 merkins IC, arm circles (10 small / 5 large – reverse), 10 merkins IC

    Mosey to the road for curb crawls – 1 merkin, bear crawl across the road and increase the merkin. Continue back-and-forth up to 5 and then continue back-and-forth while descending back down to 1 merkin.

    Mosey to the middle of the parking lot for Touch a (Frozen) Tree. 10 werkins in the center of the parking lot (spot 525), run to a tree, 10 merkins. Repeat for 10 trees.

    Mosey around the long loop on the road by the elementary school, middle school and then back to the start while stopping for 20 merkins at 4 different locations along the way.

    Numerama, Namarama, Announcements. YHC took us out.

    NMS:

    YHC shook his head as he realized a few days ago that he had signed up to Q a few days after Daylight Saving Time (aka Death). He shook his head again last night when he realized that it was going to be right at freezing with rain coming down. He then had a vision of Abacus saying, “THIS IS GOING TO BE EPIC AND GLORIOUS!” and that fired up the engines!

    YHC showed up to an empty parking lot and it stayed that way until 5:28 am. Spit sent a text message indicating that he had been up most of the night with his sick daughter and that he was fighting a cough. He made the right call and we missed him. Three cars then came flying into the parking lot and everyone waited until the final 20 seconds before getting out. We then took off running into the wind. Mumble chatter was light as the wind and rain pounded our faces. YHC did have the thought, “This is the dumbest and greatest idea” as the rain bounced off his face.

    The theme of the beatdown was “Making the MERKIN Great Again.” YHC has missed the insane amount of merkins that went down in November for the monthly challenge so he decided to bring back some love and respect for the merkin. The PAX did not disappoint with their tireless commitment to this exercise.

    The “normal” 100 SSHs warmed up the troops well and then we dropped for what YHC termed some “sloppy merkins” as we put our hands down into pools of water in the grass. There was no hiding from the bitter cold this morning! Most of the PAX turned away from the howling wind and faced away from that exponential pain. This was a scene that YHC had never witnessed.

    After getting loose and ready, Phonics found us after running all over DaVille to locate us. T-claps to this man for not giving up and going home to embrace the delayed fart sack!

    The PAX pushed through the workout and strangely seemed at home in the midst of the insanity as we ran around the long loop. Pleasant conversations popped up along the way and encouragement was shared by all.

    YHC experienced THE fastest namerama and numberama in his almost year of F3. The announcement from Circle K was simply, “It is cold. Let’s pray and get outta here!” YHC agreed and threw down a prayer to finish up the adventure.

    T-claps to these men of men who showed up and fought through the beatdown together. We definitely made the merkin great again and we will have this freezing rain memory for many years to come!

    The Carpenter

     

  • There once was a man from Nantucket

    Seven brave souls with no sense of feeling or disabled weather apps posted for another edition of F3  at No Toll.  Here’s how it went down:

    Mosey to the parking lot by the fields promptly at the agreed upon time of departure.  Circle up for The Pyramid of Fun.  Complete exercise #1 for 30 secs. then run across the parking lot and back to complete exercises 1 and 2.  Continue adding exercises up to #6 then go back down the pyramid by removing exercise 1, then 2…  Exercises included SSH, merkins, jump squats, muscle ups, plank, dips, and it took us a bit over half an hr.

    Mosey to tennis courts:

    • Side shuffle around court
    • reverse and repeat
    • At least 5 suicides (more on that later)
    • sideways crab walk to foul line and back
    • switch direction and repeat
    • crawl bear to half court and back
    • bear crawl to half court and back
    • flutter kicks and sideways flutters

    Mosey back to flag and burpee it out till time expired.

    Gumbo took us out

    NMM:  It may be in vogue to write poems in backblasts, but Toga don’t roll that way.  The title was just an attention grabber, and Nantucket may not even be a real place.  Speaking of attention grabbers, YHC knows it goes against dogma, but it may not have been sunny and 70 today.  In an effort to save the fields and keep us in the parking lot, we may have saved ourselves from the trees that were falling all around us.  Several members of the PAX were convinced that one of the casualties nailed someone’s ride, but some of us couldn’t even hear the trees explode due to the wind.  This could explain why Wilson began communicating with the Q via hand gestures.  The pyramid scheme was supposed to include a 30 sec rest between each set, but it seemed logical to run instead.  The PAX crushed it.., until we moved to movie trivia.

    Once we got to the suicides portion of the workout, YHC really thought it would be one and done.  After the first suicide there was a simple question, “who do you play for?”  Most of the PAX yelled out “Hoosiers.”  YHC informed them that was the wrong answer and to do it again.  After suicide 2 the same question was asked, and the same answer was given.., OK do it again.  After #3 and the same question, several people were still yelling out “Hoosiers.”  Really!?  YHC informed the PAX they were thinking about the wrong movie and sport entirely, and run it again.  After 4, the PAX was informed that it was a Kurt Russell movie.  Someone actually went with Bird on a Wire, and someone still yelled Hoosiers.  Thankfully Gumbo remembered Miracle and the correct answer, “U.S.A.” after the 5th or 6th suicide.  Good times!

    Special thanks to Hardywood and Flatline for helping Johnsonville get the flat fixed on the sausage mobile.  There was no question or hesitation as they went right to it.  Aye!

    Announcements:

    • Splinter no longer wants you at his house for HDHH
    • See Wilson about sponsoring a team or playing in the Galactosemia charity golf outing

    Stay Classy,

    Toga