Category: Richmond, VA

  • March Monthly challenge – KB Swings

    3,000 Kettlebell Swings is the target. Adjust as you deem appropriate. 100 a day.  2 handed, single handed doesn’t matter.

    Spreadsheet will be updated soon.

  • Slow flying Plane

    Two Redwoods Posted this am at Batteau, neither of which had signed up to Q, but both willing jumped into the role with a hot potato

    COP

    SSH 25x, Crabcakes 20x, Don Quixote 20x, Freddie Mercuries 20x, Merkins 10x, Imperial walkers 20x, 5 Burpees OYO.

    Mosey to the rock pile.

    Grab rock and carry it down the steps to the lake. 3 sets of 20x crossover pushups, mosey up steps to the platform and 1 min of step ups with rock.

    Mosey over to grass near tennis courts for Throw a Rock, Touch a Tree. Lift rock up and throw until you reach the 7th tree.

    Tenderizers 20x

    Mary with Rocks. 50x LBCs with rock on stomach. 10x box cutters with rock held above chest, 10x WW2 situps with rock held above chest. 45 and 90 degree hold with rock above chest. 20x heels to heaven holding onto rock placed on grass above your head.

    Mosey to tennis courts. 1x suicide while partner elbow planks with rock on back.

    Return rock and mosey to the flag.

    Line of Fire. Alternating sets of 10 Merkins for 1 minute.

    COT—Bleeder took us out.

    Moleskin:

    As YHC rolled across the Nickel bridge this am, honking at Sippy Cup, who ran to the AO, YHC wondered who might be Qing the mighty Bateau. When the car was parked, the iPhone reported that none had signed up to Q.

    Rotating the Q between exercises worked well on an adhoc basis

    When the SR-71( the world’s fastest plane) has to be re-fueled mid flight, the Fuel plane has to fly as fast as it possibly can to re-fuel; The SR-71 has to fly as slow as it can. Not sure why this analogy made mental sense to YHC during the workout. Also, interestingly enough, The Fuel Plane can carry a massive Payload, the SR-71 slightly different story.

    Sip, Glad you were there today!

    Go Rams!

  • Change is not always good

    An unsuspecting crew of 6 posted for some slightly different exercises at The Punisher.  Here’s how it went down:

    Mosey to basketball court for standard issue warmup COP.

    First evolution = 10 yd escalator run.  PAX completes an EMOM of escalating 10 yd shuttle runs.  Min 1 = 1 10 yd run, min 2 = 2 10 yd runs, …. up to 17 before we couldn’t finish within the minute

    2nd Evolution= ground and pound for time: 4, 30 sec sets of merkins (30 sec rest between sets), repeato for bench hops and squats

    20 sec sets of core exercises with no breaks: incline bear crawl reach, decline mtn climbers, plyo bench merkin (more on that later), decline bear crawl reach

    Mosey back to flag for hip-up sit-ups and flutter kicks

    COT

    NMM:  It’s no mystery that YHC will try some variations on exercises just to mix things up a bit.  The EMOM 10 yd shuttle run was advertised as a mental hurdle as much as physical.  YHC is not sure that really happened, but the progressions were interesting.  The PAX went from such great lines as “I got up for this?” (Fudd) and “should we plank?” (Wedding Singer) during the first few minutes, no chatter after we got past 12 minutes, and “I’m dizzy” (Pucker) after the last couple of passes.  Minutes 16 and 17 were pretty much a constant shuttle run, and we could probably get to 18 or 19 if we ever do it again.

    Then there was the bench core work series…  The value of the bear crawl reaches is debatable, but the plyo bench merkin was a disaster.  Following the sets of merkins, nobody (especially YHC) could launch themselves from the ground to the bench without risk of eating the bench.  It turns out that doing merkins AYG for time vs counting reps adds a different dimension and will need to be repeated.

    Thanks to the PAX for indulging me and testing a totally non-P90x based workout.

    Stay Classy,

    Toga

  • Preblast: March HDHH

    RVA PAX.  One of the best things about F3 is the 2nd F.  As part of YHCs contribution to this wonderful thing we call F3 RVA, March HDHH will be held at Splinter’s house on 3/15.  M’s and 2.0’s are welcome.

    YHC will be grilling burgers and dogs for everyone to enjoy.  Drinks will be available for those who enjoy liquid refreshments.  In order to prepare the appropriate provisions, please register your intent on the form below.

    For those interested in doing some hill repeats, we will meet in front of YHCs house at 5:30.  Others are welcome to arrive near 6:00.  Grill will be fired up at 6:00 and burgers/dogs will go on shortly after.  Stay as short or long as you desire.  You must leave before 5:00am on 3/16 as YHC has Q at 45MOM.

    https://goo.gl/forms/xZKvxgUc8rJBCg8y1

    8727 Ruggles Rd, Henrico VA 23229

    https://www.google.com/maps/place/8727+Ruggles+Rd,+Henrico,+VA+23229/@37.5741228,-77.5717085,17z/data=!4m2!3m1!1s0x89b16b57dcf66f6d:0xf0edfa59718a4f50

    Splinter out.

  • Hot Potato Q at Gridiron

    Five of the faithful and two Kotters posted on a glorious pre-spring morning at Gridiron. Johnsonville took the Q as leadoff hitter, and this is how that went down (more or less):

    THANG:

    Warmup with ssh, merkins, imperial walkers, and LBCs

    Mosey up to track.

    10 burpee broad jumps along track. Hillbillies in cadence
    10 burpee broad jumps along track. don quiote in cadence
    10 burpee broad jumps along track. 25x pole smokers
    10 burpee broad jumps along track. Run 1/4 mile around track OYO.
    10 burpee broad jumps along track. arm circles in cadence

    Next in the Q batting order was Chum Bucket. He had us Mosey to intersection of bus drive and main road.

    Line up on sidewalk square. Do 10 box cutters OYO. Move to next available sidewalk square. Do 10 flutter kicks OYO. Move to next available sidewalk square. Do 10 squats OYO. Move to next available sidewalk square. Repeat.

    When PAX reached the soccer field, Q called audible change in exercises. Alabama prom dates, Carolina Drydocks, American hammers. Keep moving along sidewalk to front of school.

    White Deer was day’s final Q. He had us mosey back to parking lot near VSF. Grab kettlebell for ~20 min pure kettlebell routine, including, canoe/boats, squat presses, situp presses, lawnmower starts (aka crabpot pulls), halos, figure-eights, kettlebell passes in circle.

    COT / Coffeeteria

    MOLESKIN:

    We were glad to have Tricycle back. He had set expectations very low the prior week, so when he showed up, it was a pleasant surprise. Speaking of surprises, Attila reappeared after months of basking in fartsack glory. As expected, WhiteDeer layed into him verbally until about 15 min. into the thang (when WhiteDeer got too fatigued to keep up the barrage).

    The even-bigger surprise was Jeter’s reappearance. Jeter had not posted for about 20 months. Jeter inquired about weekday workouts in the west end. We directed him to CM, but also offered to help support another weekday workout in the west end if he could gather some numbers.

    Thank you for giving me a chance to lead. Jville

  • Murph Monday @ River Run

    6 brave souls braved the cold to take on Murph Monday!

    On this cold morning for the Murph Monday here is how it went down…..

    Mossy around the school and the track for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot with the normal stop at the track to make sure we got the full mile in.  Total millage equaled 2 miles with a nice little beat-down in the middle.

    COT, Name-a-rama, Number-rama

    Strong work for all that showed up and as always it is a privilege to lead such a find group of men.  Lots of complaining today from the PAX which means they loved the beat-down….  I think they tried to skip 1 of the 10 rounds on me but I am convinced now that they were correct!  Good work and remember every month the Murph repeats and believe me you will get stronger and better at those pull-ups!

  • This too shall pass…

    One shy of 11 PAX arrived for a trail run along the scenic James.  Here is the rundown:

    Route A:  North Bank, cross at the new bridge, then take Buttermilk trail on back.

    Route B:  Above, but add-in Forest Hill loop

    Route C:  Above…repeato

    YHC can’t begin without making mention of TYA who is on the DL today, and thus the inspiration for today’s BB title.  Get well Brother.

    Most of the PAX opted for option A, while Lab Rat, Hat Trick, and Saab ventured off through Forest Hill.  TClaps to HT for both pushing through the miles and expressing his plans to attend future trail runs as often as he can…Helix’s 2.0 is clearly a committed runner.   Hat Trick also brought his friend Jacob who will be named the next time he posts.

    A few other observations:

    • Phonics demonstrated his appreciation for the trail on numerous occasions by getting down and as close to it as possible.  The man recovered well after each spill and maintained his usual positive demeanor.
    • On the topic of Phonics, the guy is quick…whether it involves catching up to the PAX due to a late arrival, or taking a speedy pit-stop that would make a NASCAR crew blush with envy
    • Enjoyed the company and conversation as usual.  No shortage of entertaining topics when LR is in the house
    • Happened to meet up with Taxi Cab and Mile High near the end of my run.  It was nice to chat with them and YHC hopes they can advance their alarm clocks a bit earlier next time and join the rest of the PAX.

    Saab abides

  • Fore the Cause 9th Annual Charity Golf Tounament

    Hey all – below is the website to sign up for the golf tournament I have been speaking of for the past couple of weeks. www.forethecause.org

    The date is Friday May 19th at Birkdale Golf Course. You will get lunch & dinner and plenty of beer. This might be a good opportunity to plan & practice your speed golf game!

    If you cannot or do not want to golf, you are welcome to donate. All directions are on the website for the tournament.

    It benefits kids that suffer with Galactosemia. If you want to learn more visit www.galactosemia.org

    Thank you for any level of support! Look forward to see my F3 brothers out there!

  • Post-Blast: I Report, You Decide

    Worst.  News.  Ever.

    It appears that some Carolinians are studying the male libido.  This must be fake news, right?

    https://www.nytimes.com/2017/02/22/well/move/men-is-exercise-putting-a-damper-on-your-sex-life.html

    www.nytimes.com/2017/02/22/well/move/men-is-exercise-putting-a-damper-on-your-sex-life.html

  • Havoc Lives Here

    “If anyone forces you to go with him one mile, go with him two.”

    Twenty-five (25) of Richmond’s finest (including three (3) two-point-zero’s (2.0s) resisted the lure of the fart sack and joined YHC for a numerically challenged saunter through the depths and breadths (and catching our breadths) of The Dogpile.

    The Thang:

    Mosey from the Flag to the memorial flag (curve at Trafford Road and the tennis courts) for the COP

    SSH’s x25
    Abe Vegoda x10
    Hillbillies x20
    LBCs x20
    Reverse Crunches x10
    Mercans x10

    Mosey to baseball fields
    No truth to the allegations that the PAX jumped the fence to enter a locked facility.
    But if it were true, the PAX would have done the following:

    Sprints from right field line to 2nd base extended.  Sprint back.
    2nd round sprint at 87.5% (Measurements by Fudd) to 2nd base extended, slow trot to warning track
    Polar bear to 2nd base
    Five (5) “Who Knows What They are Called” (lay down on back, feet raised six (6) inches, arms do five (5) SSH flaps)
    Crab walk to home plate
    Burpees to bring up the six (6)

    Diamond / Run the Bases
    1st Base-ish: Mercans x10
    2nd Base-ish: LBCs x20
    3rd Base-ish: Squats x30
    Home Plate: Flutter kicks x40

    Mosey to Reservoir Hill for Dora

    100 Mercans, 200 (or 400, ahem) LBCs (depending on how you count ’em), 300 flutter kicks.  Runner scales hill while partner exercises.

    Mosey to Columbus Statue for Triangles

    3 legs were…10 Mercans at the base of the reservoir incline roads (use both roads with 25 in the group), run backwards up the roads, then drop down the side of the hill.  20 Rosalitas at the bottom.  Repeato 2x

    Mosey to Columbus to re-assemble the PAX.

    Mosey to east side of the reservoir, pick up Strollers Road.  Follow to Lakeview, then follow Trafford to Blanton (Police Memorial).  Along the route, perform an exercise at each lamp post.  First post 5 Mercans, 2nd post 10 reverse crunches, 3 post 15 squats.  Repeat until arriving at Blanton.  Perform burpees to bring up the six.

    Mosey on Trafford “Burpee Road” style…2 burpees per post

    Mosey back to the flag.  Number-rama, Name-a-rama, YHC took us out.

    Announcements:

    Bel Monte, March 11
    Ragnar – April 28-29
    One more race…April 21 or so (YHC missed this one…someone pick me up).

    Mumblechatter:

    Great job today, gentlemen (and ladies).  It was a pleasure to lead you all on a atmospherically perfect February (yes, it is still February) morning.  YHC’s last Dogpile Q brought with it a thick snow cover, so it was nice to enjoy cool temperatures for the first week of Spring Training.

    YHC confesses to checking his calendar upon pulling in to the Dogpile lot.  The absence of a certain blue, dog-wrapped pick-up truck prompted several reactions.  First, YHC asked silently, “Is today Saturday?”  After confirming the day, YHC made a quick calls to both St. Mary’s Hospital and the Richmond morgue to ensure that no one wearing a Woodfin hoodie had been brought in last night.  Finally, Rosie relieved my anxiety with the reminder of a twisted Sw-ankle.  Stay off that thing for a few days…hope to see you back soon, Swirly.

    Shout out to Hardywood who was styling with some dotted swirlishly green and yellow shorts.  Fine looking attire, to say the least.  His quote: “It’s impossible to be unhappy wearing these shorts.”  YHC likes the positive attitude: in mind, in body, and ON body.  Well done, sir.

    Thanks also to Fudd for his charitable work on behalf of YHCs numerical deficiencies.  YHC concedes that 1-count, 2-count, and 4-count LBCs all have some merit.  Next time, YHC plans to lead the PAX in 3-count SSHs and 2 count burpees.

    Finally, welcome to FNG McKenna (F3 name Havoc).  She might have YHC’s favorite F3 name (and not just because YHC named her).