Category: Richmond, VA

  • Old School not the best, but the best choice…

    12 descended upon Mary to pound out varying degrees of miles.  This is more or less what transpired (probably less)…

    Having spotted a late night text from Lockjaw stating he was under heavy sedation from Nyquil, YHC leaped from his Sir Harington and raced to MM to ensure the route was secured.  Having agonized at great length (< 1 minute), the state of the PAX (ankle injuries, pending renal deliveries, flu) drove the decision to choose the proverbial Old School route.  (This involves up and down routes along Grove of varying lengths….I’m sure there’s a TYA back blast out there that describes this route in more detail…feel free to read it.)

    NMS:  Nostalgia aside, Old School has never been a favorite of YHC for the simple reason that one has to pass the starting point and keep going.  Compounded by the fact that I was low on energy and enthusiasm, it would have been too easy to just stop at MM during the first pass had Sippy not been holding the bar so high – as he is often prone to do.

    Other observations and useless thoughts:

    • Apparently it is possible to run either while expecting, or while dealing with a severe ankle injury.  Highly impressive effort on the part of both those gents (you know who you are)
    • A little trash talk will get even the most fatigued and miserable PAX moving…thanks Honey Do for making me step it up.
    • Tomato in a ski hat with a large pom-pom, just sayin’
    • Speaking of tomatoes, Splinter and I glanced over with envy at the instructor who was leading the tomatoes in a series of stretches.  This prompted Splinter to recall a very humorous scene from the movie Couples Retreat…I’m sure he’d be happy to share the link

    Saab abides

     

  • Singlet – Draw Near

    16 pax plus 1 FNG showed up at the Shining to shine some light on drawing near to God.

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.  A prayer was said to start us off

    Started our workout today which was a “Singlet” – a discussion on a single verse, and in this case it was the first part of a verse.

    Gave a little background to the first 10 chapters in Hebrews and then read Hebrews 10:22

    “Let us draw near to God with a sincere heart.”

     

    THANG

    After we read the verse we broke up into 3 different groups.  Making it more complicated then it needed to be, Abacus just had the three tables being their own distinct groups.  After discussion at each of the tables we came back for the last 10 minutes.  Each group swindled one Pax member to summarize what they discussed. Here is what the YHC heard:

    Table 1 – Worm summarize by starting out about how it says in the Bible when 2 or more are gathered you get a good return.  We are meant to be together.  Talked about how we need to work through our struggles together. Focusing on others brings us closer to God as well.  Stay in the word and study the word. Further, being aware and thankful for our blessing brings us closer to God.

    Table 2 – Butterfly talked about how we are engaged and attentive in new relationships – like when we started dating our wives.  We need to do that.  He also threw down that we need to remember who we are – Romans 8:14-17.  They also suggested the book: “Practice the Presence of God by Brother Lawrence.  This is not easy, but with practice and persistence we can draw closer to God.

    Table 3 – Tiger beautifully summarized how we need to go where God is working in our lives (Work, youth group, missions, etc).  One chirpy fellow (Emoji) discussed about reading scripture BEFORE your feet hit the floor in the morning (one person added praying).  Psalms 46:10 was quoted.  The idea of journaling our previous day and reading / studying the Bible was disccussed as well.

    Lot’s of great suggestions.  However, we all agreed that our lives are crazy and we do a poor job of making a routine and being disciplined in drawing closer to God.  YHC challenged the men to man up and take something that God is pressing on you to do to draw closer to Him.

     

    Moleskin:

    Tardiness abounded as the Pax casually strolled in.  Mudface and Emoji brought up the rear as they arrived from Circus Maximus.  The discussions ranged and the lesson began at 6:45am.  Creeper (FNG), son of Breaker/Breaker, was an easy name as we learned about his affinity towards video games and Survivor.  The key the success of this workout is like any fitness workout.  Do you just show up on a single day, or do you use what you learned throughout the week?  Let us do something with what God is telling us to do to press into his presence.

     

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church
    • The Guies need help moving this Saturday. If you can help, get into contact with Jon Adams.  Let’s do life together.
    • 4/1/2017 – Iron Sharpens Iron – – – F3 style!

  • Ghost Sponsor Influences FNG to post at Circus Maximus

    Ten of the faithful and one FNG posted at Circus Maximus on a comfortable Thursday morning. Johnsonville (YHC), piloting a clown car hauling White Deer and FNG Hoops, pulled up with only 2 minutes to spare, but was able to kick things off on time. This is how it went down, more or less:

    THANG: COP. Warmup without kettlebells, including SSH, Don Quiotes, Merkins, LBCs, Arm Circles.

    Take kettlebells in hand. Mosey behind the school near the dumpster.
    COP: 10x KB swing in cadence / 5 burpees OYO
    10x sit-up & press OYO

    Lunge-walk with KBs
    COP: 10x KB swing in cadence / 5 burpees OYO
    10x donkey kicks against brick wall

    10x deathcrawl strides (left hand) OYO
    COP: 10x KB swing in cadence / 5 burpees OYO

    Mosey toward end of alley behind school.
    Mini Dora 1-2-3 with 150x KB squats, 100 KB figure 8s, and 50 KB Halos

    Mosey around side of school
    COP: 10x KB swing in cadence / 5 burpees OYO
    10x deathcrawl strides (right hand) OYO

    Mosey to front faculty parking lot.
    COP: 10x KB presses OYO
    10x KB swing in cadence / 5 burpees OYO
    10x deathcrawl strides (left hand) OYO

    Long Mosey back to VSF.

    Announce-A-Rama —
    — F3Richmond Kettlebell challenge is 3000 during the month of March. We are on, and did the requisite 100x today. See the preblast for a spreadsheet link to track yo-self.
    — Sign up for the AshCreek 5K (under team name F3, bring your Marys and kids) May 20, 2017 www.ashcreek5k.com, Let’s see if we can be the largest registered team and make a visible splash in the community.

    COT with Attila taking us out.

    MOLESKIN: FNG Hoops is WhiteDeer’s 15 year old son. WhiteDeer and I have been trying to get Hoops out for the better part of a year without any success whatsoever. At Church last evening, WhiteDeer and his family ran into, and sat beside, Gumbo and his family. Gumbo, a towering (despite actual height) HIM, brought substantial powers of influence upon Hoops, convincing Hoops to roll out of bed well before 5AM to post at CM. Unfortunately, however, it appears that Gumbo then turned his powers of influence upon himself, convincing himself to remain swaddled in the old fartsack while Hoops paired up with his old man to tackle a Dora.

    Gumbo, your heart was in the right place. Good job on getting Hoops out! Welcome Hoops.

    I spent some time trying to figure out the F3 term for what Gumbo did to Hoops this morning. It eluded me. Earthworm suggested that I call it a Ghost Sponsor, which I like. Does anyone know the actual term?

    DK swallowed a huge RedPill this morning. His alarm did not sound, and YHC was forced to drive the clown car away without DK. DK was awoken by YHC’s text, rolled out of bed, jumped in his car, and arrived at the AO at 0529. Strong…

    Welcome back Kotter Attila. It’s awesome mixing with the Mechanicsville crew.

    In searching for the official F3 lingo for a Ghost Sponsor, I was motivated by the description of a “Disrupter.” It is as follows:

    DISRUPTER: A [High Impact Man] who is a powerful Influencer of Movement toward Organizational Advantage. Highly valued within a Lizard. Feared and loathed by Goo Nation. A menace to the status quo.
    INFLUENCE: The ignition of a palpable desire for action in the heart of another.
    MOVEMENT: Actions taken in furtherance of Purpose.
    PURPOSE: An Outcome sought through the performance of a Task.
    OUTCOME: What happens or fails to happen, whether good or bad.
    TASK: Something done to achieve a Purpose.
    ORGANIZATION: A Group of two or more people that voluntarily combine for the accomplishment of an Articulated Purpose.
    ARTICULATED PURPOSE: An Organization’s disclosed and primary end-state.
    ADVANTAGE: A superior condition achieved by Movement.
    LIZARD: An Organization that is dedicated to the Effective achievement of its Mission.
    EFFECTIVENESS: The degree to which a person or Group successfully performs their Mission.
    GROUP: A voluntary combination of two or more people.
    MISSION: A Task performed in order to accomplish a Purpose.
    GOO NATION: Those for whom Goo is a legitimate Organizational Purpose.
    GOO: The cultural philosophy of universal Happiness.
    HAPPINESS: A transitory positive feeling governed by mere external circumstance.

    Contrast that to the definition of a Jackass.

    JACKASS: A man who lives for himself, rather than Living Third.
    LIVING THIRD: The consistent and deliberate placement of oneself third, behind Creator and Community.
    CREATOR: The Sky-Q.
    SKY-Q: The Q of the Big Ball and the Super Unknown. AKA: the Creator.
    Q: A Leader who takes responsibility for the Outcome. (Q1.1).
    OUTCOME: See above.
    BIG BALL: The Earth. More generally, that which can be seen rather than that which comprises the Super Unknown.
    SUPER UNKNOWN: A realm not clearly visible on the Big Ball that, nonetheless, is still believed through Faith to exist.
    COMMUNITY: Two or more people who voluntarily live in close Proximity.

    See also the 3rd verse of James.

    These things, along with the strength and character of many in the F3 community, make me strive to be better, both by acts and by words.

    Great job, all, Jville

  • Code of Silence

    12 steadfast and determined studs plus 2 mall walkers converged upon Mary Munford for a Thursday beatdown.  EF planted the flag.  Here’s how it went down.

    The THANG

    Mosey to the far side of the school

    COP

    • SSHs
    • DQs
    • IWs
    • Arm Circles
    • LBCs
    • Mountain Climbers

    Mosey to wall of school

    • 5 minute Peoples Chair – pass KB, lift right foot, lift left foot
    • Modified Curb Crawl – Bear Crawl to Merkins/ Crawl Bear to Donkey Kicks 10, 9, 8….

    Mosey to soccer field

    • Burpee Ladder- Run across field 10 burpees, run back 9 burpees, run 8…

    Mosey to parallel bars

    • Partner Jerkins x 10/ Dips x 20 – repeato 3 sets
    • Ring of Fire
    • PAX choice Mary (American Hammers, Dollys, APDs, Freddie Mercurys)

    Native American mosey back to shovel flag

    MOLESKIN

    Better to remain silent and thought a fool, than to speak and remove all doubt – Not TYA

    The morning started with YHC being called a hippie MFer and ended with jokes about YHC having used his whole allotment of words for the day.  True fact, YHC is indeed no Lab Rat. At 5:30, pre-coffee, YHC just prefers to STFU and work out.  YHC was determined to make SAAB sling a KB.  Unfortunately SAAB remained on special assignment.  Perhaps he was off observing Circus for Corporate. Watch out, once you catch the fever the only prescription is more kettle bell.  Just don’t post at MANNDate, might catch something else.  Mumble chatter was high through the 5 minutes of Peoples Chair, but died off quickly during the MCC.  YHC is pretty certain someone else called him a MFer during the Burpee Ladder.  Hardywood and Rosie were their usual selves dominating the burpees.  Apparently, after last night 2-Can’s name should be changed to 6-Can, or would it be Six-can?  Loose Goose may need to brush up on his Exicon.  Splinter’s happy hour sign-up form confuses those who were born during the great depression.  Great to have some of the newbies out.

    Numberama, Nameorama, COT

    ANNOUNCEMENTS

    Lunch – Downtown (Wong Gonzalez) West End (Whole Foods) Southside (McDonalds)

    Beer – See Splinter

    Golf – See Wilson

    Run – See TYA/Swirly/Toga

    Beer, Golf, and Run at the same time – See TYA and Swirly

    EF Hutton has spoken.

  • Dora Wants to Explore

    9 Northerners came out of their farsack on this warm first day of March to take part in a KB beatdown. This is how it when down:

    COP:

    • SSH
    • Don Quixote’s
    • Merkins
    • Crab Cakes
    • Arm Circles

    Dora 1-2-3

    Partner up. First partner works on an exercises while the other run around the parking lot. As a team complete the following:

    • 100 Goblet Squats
    • 200 KB Swings
    • 300 KB LBC’s

    KB Medley

    OYO the following exercises were completed:

    • Upright Row
    • Clean
    • Deadlifts
    • Press
    • Clean + Press

    Sets of x10, x20, x30

    Ring of Fire

    One PAX member completes Turkish Get up with the rest of the PAX does Boat/Canoe on Q’s command

    Hallelujah back to the SF for COT, number-rama and name-a-rama, then YHC took us out. 

    Moleskin

    This was YHC’s first solo Q for a KB AO so he showed up earlier to go through all the exercises although the Weinke was still needed during KB Medley to double check.

    Emoji came rolling in with one minute to spare all fired up. Wheelie asked if he had already had his coffee this morning. Sadly that is just Emoji on a normal day.

    Chatter mainly about doing the exercises correctly. Great Job once again to Freezer Burn for pushing through.

    SPIT ON THAT!!

  • Advancements in Modern Pyramid Construction

    12 Healthy Redwoods, 1 LIFO Dogwood, 2 Infected Ficus and 1 FNG arrived at the AO for a uncomplicated, moderately wet, 70 and Sunny Beatdown.

    Here’s how it went down(more or less)

    Mosey to COP

    25X SSH
    10X Merkins
    20X Don Quixote
    25X LBC’s

    Mosey to the Field in Front of the Carillon

    Modified Pyramid

    Running on Long sides, Bear Crawl on ends
    5X,15X,20X,25X,30X Merkins at corners
    Running on Long sides, Bear Crawl on ends
    30X,25X,20X,15X, 10X, 5X Werkins at Corners

    Lunge to the Carillon and back to Feild

    Worm to second Tree on Field, Lunge back.

    Back to the Corner
    Running on Long sides, Lunge on ends
    5X,15X,20X,25X,30X Box Cutters at corners
    Running on Long sides and on the ends
    30X,25X,20X,15X, 10X, 5X LBC’s at Corners

    Those on the I/R did a Modified version of the Modified Pyramid, managing their own personal misery.

    Back to the Flag
    COT
    Swirly to us out

    Moleskin

    Arriving Pre-Swirly, and planting the Flag, YHC’s simple plan was ready to unfold. The Bleeder Q.

    The pre-game show began with Safety First, Swirly arrived, ankle bandaged, TYA arrived, Kidney in traction, Lab Rat joined in, Head Protective gear on. YHC was the healthy one, no current ailments or need for supportive protective gear. Today was off to a solid start. Before the PAX arrived in force, YHC sent TYA and Swirly on the COP; neither can run, Swirly almost can’t walk without a limp.

    It’s been few months since YHC has been able to Q, First, allow this rant; BEING INJURED SUCKS! Certain things that you do get taken for granted, injuries make you appreciate the even smallest details of life. Thanks for letting me lead this group today. TYA, Swirly, YHC appreciates you guys being out there this morning. Sorry you are having to deal with your ailments, you will be back to normal soon.(Well, normal is probably not the right term, but you get the idea)

    Lab Rat, YHC asked for a countdown in French, you responded with Spanish, Thank you for your Foreign service. Probably should have had you wear the Helmet the entire workout while hopping on one leg.(This a reference to Last Thursday’s workout, and the lack of ability for YHC to do most of anything Lab Rat called out, and the Abuse that Lab Rat took from the PAX about the Q)

    Honey Do was curious about the Worm mystery, other than being a talent that YHC possesses, the Worm highlighted that a crawlspace a house(or in this case a Pyramid), some spaces do not allow the ability to turnover; therefore, the only way in is to crawl on your back to do the overhead work. Yes that’s tight. SAAB, you can send me your laundry bill, I had no idea that you Dry Cleaned the MudGear shirts, my apologies.

    Welcome EarMuffs, Glad you made it out today; Toga with the Naming of the FNG, right out of the gate!

    Announcements:

    -Talk of the upcoming races. Spots open for each include non-runner support positions. See Toga for Ragnar and Swirly or TYA for the Great Smokey Relay.

    -The latest F3RVA Podcast are available to listen – Podcast

    Bleeder out

  • Space Station sighting

    The fellowship was strong at SOT as 6 faithful showed up for an international space station viewing with some bear crawls, crab walks and a few other things worked in.

    THANG

    Mosey to the sidewalk beside the school for a warm up, no mile to start today.

    SSHx25, DQx10, Helicopterx10, ArmCircles x15 F/R, Mountian Climber x15, Side Plank Dips x 10 each side, Freddie Mercury x15

    Step up to the curb for some curb crawls, up to 5, repeat 5 and come back down.

    Mosey to the basketball courts for 11s

    Round 1 – Monkey Humpers/Box Cutters, snake from the corner of one court to the next, run the long side, lunge the short side

    Round 2 – Bobby Hurleys/Crunchy Frogs – Run the long side, crab walk the short side

    1 suicide because Basketball/March…Mosey to the gloom of the track for Mary and Space Station viewing – 40 LBC, 10 1-leg APD, 20 Dollies

    Mosey to the track straightway and partner up for Love Track

    100 yards, Partner 1 runs the straightway, Partner 2 broad jump burpees until Partner 1 comes back, repeato for 100 yards.

    Take a lap – audible half a lap. 20 merkins then AYG sprint to the path off the track 130 yards (ish) Slow mosey to the flag

    NMM

    DK sent a text to a couple of us last night that the International Space Station was going to be visible at 6:04 am.  Thinking he was going to be there for the sighting and knowing that SOT has some excellent low light gloom, YHC planned around this.  No DK sighting but we are pretty sure we saw the lights of the space station traveling over us during Mary.  It was on the right path at the right time so that’s enough confirmation for me, next time we’ll bring a telescope.  Gumbo was sure DK and Chicken Whisperer were home thinking up names for FNGs.

    YHC can’t resist a little running but after the last 2 days it was time to travel using some other F3 methods, bear crawls, crab walks, lunges and broad jump burpees seemed appropriate.

    Five of the 6 PAX there this morning were present for Murph Monday and Old Glory Tuesday.  All 5 strongly considered fartsacking but knew the others would be there.  It’s that accountability and fellowship that keeps you coming back despite the sore muscles and tired legs.  One of these days McRib is just going to lay on his horn in Bobber’s driveway to get him out to another AO.  Although stories of the Murph and Old Glory might not help.

    Announcements:

    • HDHH 3/15 Casa de Splinter – See the backblast and sheet to give him a headcount, Ms and 2.0s welcome
    • March challenge – Kettlebell Swings – spreadsheet is up
    • Runs – Ragnar/Toga, SmokyMountain/Swirly, Belmonte/TYA

    Great job pushing it again today gentlemen.

  • Burpee Blvd.

    Nine pax gathered this morning at DaVille’s flagship AO to greet the day.  A promise of movement was given as the Q mentioned that gloves would be a good idea.  The Q also made the decision to follow his watch this morning, since neither his wife nor TYA were present to tell him he was wrong….which allowed time for Abacus to float in to the parking lot and round out the pax:

    Warmup:  Parking lot tracers (obviously)

    COP:

    • SSH
    • Imperial Walkers with increasing cadence
    • Don Quixote’s….obnoxiously slow
    • arm circles
    • Merkins
    • LBC

    THANG

    -Burpee Blvd:  Starting at Atlee Station, run down AHS Rd doing 3 burpees per light post (15, if you are counting).  The winner and all ties touch the gate and perform 20 merkins, then turn around and head back.  Non-winners stop as they get passed by leader, perform 20 merkins and head back to start.  5 4-count Freddie Mercury’s at each light pole on the way back.  When complete, all pax fall back to the six.

    -Suicide/plank:  Big suicides in the parking lot, rest in plank.  Go again when you catch your breath.

    NMS

    This morning was all about covering some serious ground.  The Q got pretty beat up for staying in one place last time he had the lead, so today was an over-compensation of that.  It really didnt benefit the pax very much though, as only Phonics and Lab Rat were at the “plyo” beat down…and they both enjoyed it.  But this morning was going to be in motion and the Q cannot help that nobody made the trek to enjoy it from Richmond proper.

    The usual suspects led the way out of the gate, with Helix, Spike and Phonics setting the pace.  The Q however, was most impressed with the fact that ALL 9 pax finished all burpees (and Freddies by design) before being turned around by the lead pax on the way out from the gate.  Total distance to the gate BTW is about .8 miles….making the numbers for the exersize:  1.6 miles run, 20 merkins, 45 burpees, and 150 Freddies.

    The suicide sequence was a bit of a mess at the end, as YHC initially had planned a relay race, but didnt want the pax to spend the majority of the last 7 minutes in plank waiting for somebody else to run.  He improvised on the fly to ensure maximum effort by all members who had something left to give.  It might have been messy, but the Q thinks it was effective.  Mucho props to Opus for dead sprinting that last 100 yards and totally blowing by Lab Rat, who could not keep up.  Opus has come a long way, baby.

    Also, solid work to Neck Brace for being aggressive on the Freddies.  Extra credit is extra credit, even if it is due to bad math.

    This is where the Q inserts something inspirational to bring it all back around, but Lab Rat is running low on inspiration at the moment.  So I will just leave you with this:  go forth and do good things.

    Lab Rat out.

     

  • Saying Good-Bye to February with an Old Glory

    14 F3 giants and 1 eager FNG posted to NoToll this last day of February 2017, maybe expecting a little rain but certainly expecting a beatdown and YHC tried to deliver with the tried and true Old Glory.

    After a quick disclaimer and brief explanation for the FNG, the PAX was off and running to the back of NoToll and for 2 laps (1 mile) around the fields with OG leading the way. After a brief moment to plant the SF, YHC set the timer for 20 minutes and the PAX went to work with Hardywood and Rosie taking the lead that they would not relinquish.  As always, the exercises at each corner included:

    • 20 Merkins
    • 20 Jump Squats
    • 10 Burpees
    • 20 WWII situps

    Complete as many laps as you can in 20 minutes.

    2 MOM with Flutter Kicks x28 IC and Box Cutters X10 IC and then mosey with OG back to the cars for COT, number-rama and name-a-rama, then YHC took us out.

    NMS:

    Rosie and Hardywood crushed it, leading the way with 4.5/4.75? laps completed.  McRib was right on their heels keeping them honest.  For tracking and future comparison, post your name and laps in the Old Glory tab of the Q spreadsheet.

    The whole PAX pushed it hard today.  Way to work men!

    No more Gumbo for you!

  • Devil’s Pitchfork

    Take the bat cave entrance, cross the shopping center, and down Westham Station Road (WSR).

    Take a right and ascend Panorama, then down.

    Continue down WSR to Old Bridge Road – go up and ascend Highland at the fork.

    Back down to the fork and ascend Old Bridge.

    Return to WSR.  4 milers head back to the SF.  5 milers climb Panorama and back.  6 milers continue out WSR and climb South Ridge Road to the top; then return to the SF.

    Sippy Cup did a fine job taking us out.

    NMS:

    YHC was contemplating a Mardi Gras themed run on this fine Fat Tuesday but the thoughts of how this Pax may elect to earn their beads caused some concern.  I decided to stick with a straight hill run beatdown.  Trace the run on a map and you can see why it has earned such a respectable name.

    Not much mumble chatter on the run as we were all business hitting those hills.  Post run discussion included:

    -How TYA passes his time.  Best of luck to you and your recovery.

    -Reminiscing about the first Splinter HHDH.  An event that led to the very brief, yet memorable, epoch of RVAF3 history – the kinder, gentler Toga.  I wonder what life changing events will come of this upcoming event?

    -Talk of the upcoming races.  Spots open for each include non-runner support positions.  See Toga for Ragnar and Swirly for Smokey Mountains.

    -Local news was filming in our vicinity perhaps background filler video.  Maybe we will make a cameo.