Category: Richmond, VA

  • The Great Migration North

    Nine runners strong, not quite a flock of seagulls, including 2 Spider Run Kotters convened at the base of artificial lake Westham for this week’s iteration of Spider Run.  Having signed up prior to Saab’s bedtime, YHC took the reins and dusted off one of our more well established runs for a mosey up Mount Henrico.  Some slight alterations were made to facilitate fewer instructions:

    – Mosey around the lake and up by the baseball field, across the parking lot
    – Pass through fraternity row and take a left on Hampshire
    – Hampshire turns to Baldwin.  Stay on Baldwin through various jogs until you hit Rock Creek.
    – Left on Rock Creek
    – Slight left on Forest, immediate right on University
    – 6 milers add the Arlington circle loop both directions
    – Right on Glendale, left on Julian
    – To the top of the mountain and back
    – Lap around the lake for those who wanted more

    YHC took us out, battling through various distractions from our sea-faring mammal relatives.

    Moleskin

    YHC waiting until about 7:30 last night to sign up as Q was still open.  Saab was just settling down for a long winter’s nap and YHC knew he needed to sign up before bedtime to avoid any confusion.  Thanks for the mumblechatter on the run today, YHC enjoyed every bit of it.

    After our route, upon returning to our lair, spring was clearly evident.  Birds chirping, sun rising and the rare sighting of the great migration of the Atlantic seal, back to it’s warmer weather fishing grounds.  The seal, surprisingly absent this winter, has begun it’s re-emergence.

    Speaking of fishing, two of Fudd’s favorite indulgences were spotlighted on the cover of this month’s iteration of Blue Ridge Outdoor.  Fly fishing and tomatoes can result in very compelling journalism.  Clearly transforming the sport.

    Speaking of tomatoes, TYA clearly has a way with the fairer sex.  A warm exchange of pleasantries was attempted post COT.  Unfortunately for TYA, the pleasantries were only exchanged one way.  Couldn’t blame it on the tights this week and no audible ‘F’ bombs were witnessed.  Still ISO the cause of the aforementioned one-way exchanges.

    Glad to hear Sippy did his research and found that YHCs claim that Patterson/Parham is the highest point in Henrico is not false.  There may be other contending high points but this is one of them.  Hopefully we can work in Mount Richmond one of these days.

    Annoucements

    – Toga is still searching for a volunteer to sleep in his tent with him for the Ragnar.  You may even get your own tent.  See him for details.
    – Still need a few folks that want to gather in the great smokey mountains to inhale some spring pollen and run a little race.  See Swirly or TYA if interested
    – HDHH next Wednesday snow or shine.  http://f3nation.com/2017/02/27/preblast-march-hdhh/

    Splinter out.

  • Minimize the running

    Six strong posted to Batteau on another brisk Monday morning.  Here is what went down

    COP- SSH, Merkins, Flutterkicks, Imperial Walkers, Don Qs

    THE THANG –

    Lindsays – Derkins & Jump Squats. 3 box Jumps on top of Tables. Mosey to tennis court.

    Partner Wheelbarrow from end line to net 3 xs. Bunny hops back. Then grab spot in grass for PLTs- 3 sets 25 each man.

    Modified Triple check – Bear Crawl median, American Hammers, Mtn Climbers.

    Mosey to front of Stone House – Partner shoulder presses- 3 sets 15 each. Finish up with some Mary and Ring Of Fire.

    NMS – Strong PAX this am. YHC had a plan to keep the running to a minimum even before Swirly came running in to the AO on his bum ankle.  With no Sippy or Hardywood, we instead stayed close and did some ground and pound which Bleeder and Wedding Singer love.

    The PAX took on the Box Jumps to the top of the picnic tables like it was nothing. Wheelbarrow loves it when we Wheelbarrow and Bodos is already in strong form besides the need to learn the Lexicon. Keep posting and you’ll figure it out.

    It is sad to see Swirly not jumping during the SSH, keep nursing that ankle to get back to healthy, even Corporate can excuse some rest for an injury!

    Announcements – Splinter HDHH next Wed, be sure to RSVP on the link.

     

  • Second Q, but looked like his first.

    7 enthusiastic souls posted on a somewhat brisk day at the Punisher.  Here’s what went down:

    COP: 25 SSH; 15 Don Quixotes (these were supposed to be Saab style – my fault for going too fast); arm circles -10 small, 5 big, reverso, 15 American hammers; 20 APDs and 35 LBCs.

    Mosey to the basketball court for 3 rounds of suicide doublers.  Reps of 1-2-4-8-16 while running suicides with the following exercises: burpees, jump squats and merkins.

    Then mosey to the side of the school where we partnered up and took turns running the lap while your partner did 100 reps of the following exercises: copperhead squats (not cobras – thanks Toga), flutter kicks, WWII sit ups and dips.

    Next to the school wall for alternating chair sits and balls to the wall.

    Followed by some quick sprints on the bus loop, 50/75/100%.

    Then back to the flag for rings of fire with merkins and burpees followed by 30 LBCs.  At the COT, I concluded with some inspirational words from the great orator, Sir Winston Churchill.

    Moleskin:

    This was my second Q, though it could easily have been mistaken for my first.  Thanks for putting up with me boys.  Counting off during the exercises is still a work in progress.

  • Tramp stamp, sore coccyx only at the Gridiron

    Five of the strong and faithful posted on a cold but beautiful sunny morning at the Gridiron. Attila and White deer shared the command and this is how the thang began.

    COP Attila warmed us up… and of course, he always includes a beastly moment.

    25 SSH

    10 merkins

    10 burpees

    25 DQ

    10 Freddy Mercurys

    25 IW

    25 picnic table dips

    25 single leg step ups

    25 picnic table dips

    25 single leg step ups

    30 second hollow hold

    100 yards – alternating 15 yard Bear Crawl & kareokes
    Beast – merkins, LBC, deep squats, Carolina drydocks, monkey jumpers, APD
    100 yards – alternating 15 yards Bear Crawl & kareokes

    Then the Q was passed to Whitedeer for some Olympic rowing and Kettle bell(ing) on the tarmac.

    Boat-Canoe w/ KB
    Boat – Canoe Press with KB
    25 KB curb behind the head sit ups

    25 KB sitting push press
    25 KB behind the head pole smokers
    25 Two arm swings
    25 Push- Press each hand
    25- Lawn mower pulls each hand
    25 Goblet Squats to push press
    25 KB Pull overs
    25 KB Pull overs to Press

    10 Donkey Kicks against Restroom wall

    10 Donkey Kick position feet against the wall push ups

    Farmer carry to internal parking lot island. Crab crawl around island curb (CW&CCW)

    25- Lawn mower pulls each hand
    Farmers carry to restroom curb for 25 kb rows each arm
    25 KB curb Pull overs to press
    30 yard sprint to west side of parking lot, sprint back.

    30 yard sprint to west side of parking lot, sprint back.

     

    Announcements:

    Johnsonville stressed the importance of the newer F3 members to sign up on line and get involved in the Q leadership. Which always includes following up with a back blast. HINT White Deer.

    COT (Cecil tok us out with a heartfelt prayer)

    Moleskin:

    Yep a pick on Night Crawler morning  – We missed you… welcome back

    We have all missed Night Crawler’s presence at the Gridiron, he just got back from a California work boondoggle. There should be a F3 term for one who is late to a Saturday day morning workout after attending a week long boondoggle.

    Night Crawler. JVille and Cecil kept making reference to wearing the tramp stamp off during any KB exercise on their six. Cecil was more concerned about the condition of his Coccyx.

    Night Crawlers oldest daughter F3 Emmy Lou Hoo, her two twin sisters and wife met us for breakfast. Emmy Lou Hoo was presented with a free Bagel breakfast award for winning a reading contest at her school. Congrats ELH… We all enjoyed Night Crawlers beautiful family for breakfast.

    Beware when you shake the hand of a F3 member’s wife when she’s been working out with his kettle bell. After our workout I told Night Crawler that I was proud of him wearing the paint off of his 25# kettle bell. He replied, “his wife had been using it’. She’s got one hell of a hand shake.

    Also Night Crawler was trying to convince Cecil and WD during breakfast that his lack of weight loss was due to his job… entertaining clients. He was wine(ing) about “I don’t drink a lot, just constantly”.  Cecil and WD just couldn’t stop chuckling. You know Night crawlers are so named because they are usually seen feeding above ground at night.

    Everyone hates a dentist but loves a magician. Cecil was showing off his magician skills to Emmy Lou Hoo. The disappearing golden key… where did it go? … You could see the excitement in both their eyes. Cecil then preceded to tell us his daughter was expecting a baby girl and he would be a grandfather. Congrats to grandpa Cecil and gramma!  You Can’t hate this dentist.

    Probably one of the longest gatherings at breakfast to date.. A great F3 family get together of friends and family. Missed you Earthworm!

  • The Week of Gumbo – Part I: The Suck at the Swamp

    6 regulars and 1 Kotters broke the seal for the week and started it off right with a posting at River Run and to see what the hell Gumbo could have in store to begin a string of 5 straight Qs.  With no McRib coming in hot at 5:29, YHC almost didn’t know when to start, but we managed and it went something like this:

    Mosey behind the elementary school to the blacktop for COP:

    • SSHs x25IC
    • DQs x10 IC (super slow)
    • Imperial Walkers x15 IC
    • LBCs x25 IC
    • Flutter Kicks x25 IC

    Mosey to the monkey bars for a quick lazy triple check with only 2 rounds (HUH?), consisting of 5 Burp-Ups, AMRAP Monkey Humpers and AMRAP Merkins.  For the Burp-Ups you perform a burpee and at the end with the jump, instead of clapping you jump up to the monkey bars and perform a pull-up.  The PAX member performing the Burp-Ups was the trigger for switching.

    Mosey to the hill by the dugout for a modified Jacob’s Ladder – run down the hill and do 1 donkey kick on the dugout wall, run back up the hill and do 1 jump squat.  Repeato up to 5.

    Mosey to the track for the main event – the SUCK.  Six cones were spaced out along the track straight away about 10 yards apart.  Each PAX member picked a cone and the odd man out became the 1st rabbit.  PAX members perform a specific exercise at their cone until the rabbit completes a lap around the track, then bear crawl forward to the next cone (new exercise) and the PAX member at the first cone takes off running.  Exercises included, SSHs, box cutters, werkins, mountain climbers, flutter kicks and squats.  For the second round, instead of running a lap, the rabbit sprinted to the end of the straight away and back to the first cone.

    Mosey to poles at the base of the hill for another modified Jacob’s Ladder with pole smokers, run up the hill and merkins, 1-1, 2-2, 3-3…. up to 7.

    Mosey back to the Flag for Mary – American Hammers and Freddy Mercuries

    COT, number-rama, name-a-rama and YHC took us out.

    Announcements:

    • HDHH at casa de Splinter.  see the pre-blast and RSVP per the spreadsheet.
    • Wilson’s charity golf outing (Fore the Cause – Galactosemia Foundation) is coming up on May 19.  See Wilson for details

    NMS:

    Welcome back to Monkey Wrench (that man and fly) and welcome to River Run to Monkey Wrench and Loose Goose.  Great to have some new blood at RR.  It is a fine AO with lots of possibilities.  Mumblechatter was moderate today with the PAX talking about hitting the hills surrounding RR in the coming weeks to catch a sunrise.  Ask and you shall receive!

    Great work today fellas.  We packed a lot in and everyone pushed hard.  It was a pleasure to lead.

    No more Gumbo for you…for today…but I’ll be here all week, so don’t forget to tip your waitress!

  • Back to Winter

    4 running studs and YHC posted for a Sunday morning walk in the woods.  Weather was high twenties and a bit windy, but 70 and sunny in our minds….

    The Thang:

    Northbank to pipeline, cross the potterfield bridge to buttermilk and back to the pump house parking lot.  8.3 miles, 1.5 hours total…

    NMM

    The group stayed pretty close together today.  Not sure if the running studs slowed down or I sped up because of the cold.  Either way, it was good to stay in contact the whole way.  I enjoyed spending some time chatting to Phonics today.  We touched on Big Data, zip codes (if you ever need to know and RVA zip code, just ask Phonics, I think he knows them all), neighborhood strip clubs and a variety of other topics.  Helix and Lab Rat were at the lead of the group for most of the morning.  Not sure how the two of them got along…my guess, lots of talking from Lab Rat and an EF Hutton like performance from Helix.

    Two or three PAX members declared they would participate this morning, but were no where to be found.  No names.

  • Sad Clown

    I wrote a song to say adios to my sad clown.  I didn’t even know I was a sad clown before coming to F3, almost dying at several workouts, meeting new friends, and reading the book.  I knew there was something not quite right in my life but I couldn’t put my finger on it.

    Anyways, I used to write songs all the time, but I hadn’t written one in several years until this one popped in my head.  I already shared this link with a few Mechanicsville peeps, but I decided to jump in headfirst and put it out there for the rest of you all.  Hope you enjoy!

    Thanks for helping me be a better man,

    Opus

    PS The picture is of three of my kids, none of which is a sad clown, but Daniel does look a wee bit creepy…

  • Apology of the week goes to Swirly

    19 pax piled in this morning to take a little trip with Lab Rat around Dogwood Dell.  YHC had a loose plan of where he wanted to lead the pax this morning, and he almost  pulled it off.  Things worked out anyways, with a little help from his friends.  Here is the skinny:

    COP

    • SSH
    • Ball dippers
    • Don Quixote, crowd pleasingly slow
    • arm circles
    • merkins
    • LBC’s

    THANG

    • 7’s at the rusty cage:  Partner up, 6 pullups, 1 booyah merkin.  5 pullups, 2 booyahs…etc until 1 and 6.
    • Accidental Trail Run:  the long way round
    • Watch the sun rise:  Mosey along the Nickle Bridge and admire the spectacular views.  Oh yeah, also do 3 burpees per light pole south bound.  Winner and ties run to Riverside Drive, bust out 20 merkins, then turn around.  As leaders pass the pax, pax members stop where they are, knock out 20 merkins and head back north as well.  5 4-count Freddie Mercuries per light pole on the way home.
    • Hodors:  Partner carry 20 steps.  Both partners perform 5 merkins.  Flapjack.
    • Mary:  Cross leg lifts, Am Hammers, and flutter kicks

    NMS

    Lab Rat has been itching to get back out to Dogpile for a long while now, taking the more conservative route of preparing for a race by bookending his long Sunday runs with off days.  What better way to hard commit to a return than to sign on that dotted line for the Q?  YHC had a very lucid plan in place which consisted of the following action items:

    1)  no hopping on 1 leg

    2) Pullups

    3) Take advantage of the increasingly early sunrise.

    The plan was either to run the bridge or do Love Hill.  Seeing that the morning was going to be clear, Lab Rat chose the burpee Boulevard, even though he pulled out the same bag of tricks earlier in the week at DaVille.  Love Hill would have probably been the more appropriate call, but the allure of a sunrise over the  James was just to strong of a pull.

    Not in the plan however, was the trek thru a trail system that YHC had never actually been on.  Lab Rat was trying to get the pax swiftly from the Rusty Cage over to the toll plaza to start the bridge run.  While this was a pretty big whoopsy on the Q’s part, he thinks that probably 17 of the 19 pax either didnt care or enjoyed it.  Lab Rat and Swirly were the two outlyers….Lab Rat being the moron in charge of getting the pax lost, and Swirly being pretty well hobbled on a sprained ankle.  Thus, the name of this BB.  Luckily, Sippy Cup was on hand to guide a frazzled Q to the far trail head, and Swirly made it across the moss covered log without incident.  Whew, catasrophe…..and Lab Rat being the first person ever kicked out of F3….averted.

    The rest was all smiles, in YHC’s er, humble opinion.  The sunrise was glorious, the burpees sucked, and at least 2 pax almost puked.  Speaking of which, solid effort to Pavarotti for his 2nd post.  Dogpile is a workout that just keeps on giving, whether you are ready or not.  He hung in there like a boss, and YHC is sure that if he keeps on posting up, he will be dominating in no time.

    Also, YHC would be remissed if he didnt give special recognition to Sippy Cup, who stepped up on at least 3 seperate occasions to act as guest Q.  True leadership is filling in the gaps, even if your name isnt on the spreadsheet.  Tclaps to you, Sippy.  Also, that 6″ hold in plank was a brutal call.  Well done!

    Lab Rat was screwing about today and asked quiet-as-a-mouse Hat Trick to take us out.  He stepped up and knocked it out of the park!  Helix should be a proud papa.

    ET’s is the place to be on Saturday mornings from about 7:20 until 9:30.  If you havent been, you are truly missing out.  This is one of the highlights of the week for this pax member.

    Lastly, YHC is proud to see a heavy presence from The Village People today!  Booyah!

    Announcements

    • Belmonte race is Saturday.  If you are running it, you should know.  TYA and Flashdance are making arrangements.
    • Frat party at Splinter’s place!  March 15th, see the preblast and do the spreadsheet thang.  M’s and 2.0’s welcome, keg stands optional.
    • Ragnar group is full of runner’s, but have room for a Volunteer, or what Fudd would label as a “trash bitch”.  See Toga if you would like to fill out an application for that job.
    • Spots available for Smoky Mtn Relay….and also the BRR is taking shape.  Speak up to TYA.

    Lab Rat apologizes….

     

     

  • Big Data (sort of)

    By popular demand, the posting statistics discussed on this week’s podcast may be viewed below.  Before you dive in, please be mindful of the following:

    • Names have been changed to protect the innocent, the foolish, the intrepid, and the unmotivated.
    • This is for information only…or as Shakespeare once said “What’s in a number?”
    • Per a recent clarification of Corporate policy, if a Q wants to be properly counted for presence at an AO, it is advisable to also put one’s name in the PAX section as well.  Big Data is only but so smart…
    • Splinter will be working on some future downloads that will allow for even BIGGER big data.
    • Thanks to TYA for going through the highly manual process of compiling this.  Grievances may be forwarded to his complaint department only on every other Thursday from 1:00am to 1:01am, Greenwich mean time.

    https://drive.google.com/file/d/0B27nDmxuRbIrakZvZ1Npak9XOFk/view?usp=sharing

     

     

  • Let’s Hot Potato This!

    13 Northerners and 1 West Ender came out on this brisk Friday morning for a Hot Potato Q at the Creek.

    This is how it went down:

    Mosey around the church to pick up any LIFO’s

    THANG

    COP

    • SSH
    • Hillbillies
    • Dolly’s
    • Merkins
    • Arm Circle

    4 Corners – (Spit’s Q)

    1st Corner – 25 Burpees (Lunges to the next corner)
    2nd Corner – 50 2 count Mtn Climbers (Run to the next corner)
    3rd Corner – 75 Merkins (Lunges to the next corner)
    4 Corner – 100 LBC’s

    6 inches until under PAX completes all exercises

    Mosey to the side parking lot

    Curb Crawls – (Wheelie’s Q)

    Crab walk to opposite side do 6 LBC’s
    Bear crawl back to other side do 6 Merkins
    Rinse and repeat with 4 and 2

    Mosey to the basketball hoops

    11’s – (Yard Sales Q)

    10 Jump Shot Squats at the hoops then run to the opposite end of the parking lot in front of the tower and complete 1 burpee

    Rinse and repeat until Q calls time (PAX completed either 5/6 or 6/5)

    Mosey to the field

    Jenny’s (Opus’ Q)

    • 86 Box Cutters
    • 75 2 count American Hammers
    • 30 Smurf jacks (check 20 IC Smurf jacks)
    • 9 Burpees

    Mosey to the SF for COT, number-rama and name-a-rama, then Emoji took us out. 

    Moleskin

    YHC (Spit) has been posting on the FB group all week that we needed a Q for today. No MAN UP and did so we had a first ever hot potato at The Creek.

    YHC got things started by getting in what has become a tradition at the great with a mosey around the church (about a 1/3 mile) before starting the COP. Just before the COP Mudface and Chewy decided to join the PAX. Glad you guys could make

    After COP YHC got the 4 corners going. Mumble Chatter at this point was centered around members of the PAX saying “Dang it, I was going to do that” and love for YHC on getting things started with burpees

    Wheelie took the Q next and included one the PAX’s favorites bear crawls.

    YardSale took the torch next and brought back some running (I know this had to be pleasing to MudFace). YHC who was keeping an eye on the time during the workout ask Q Yardsale to call an audible so we could get an Q (maybe two in)

    Well we only had time for one more after Opus took the Q. After explain why 867-5309 was called Jenny (most didn’t know that was the name of the song), the PAX got to work. Audibles were called throughout first because most of the PAX couldn’t keep count during the box cutters and second because of time.

    Glad to see the hate,hate,hate,hate,respect PAX members (LP and Slash) out and about again. You boys crushed it today.

    Thanks to Loose Goose for making the trip up north. Hope to see you back soon and bring some other southerner with you next time!

    Announcements

    SPIT ON THAT!!