Category: Richmond, VA

  • Well that was different

    Cold weather changes things, but not all of it is for the worst.  Alright, YHC can’t think of any reason that it helps except that it is good for pushing yourself.  16 (I think?) posted for a glorious 17 degree morning at NoToll, and here’s most of what happened:

    Pile up the iron in the parking lot before COP: SSH, Mtn Climbers, Russian Soldiers, maybe something else.

    Grab your favorite weight and bear crawl with it down the parking lot.  Lunge back while doing through the legs passes of the weight.

    Circle up for:

    • Goblet squats
    • KB Swings
    • Discus, ea. arm
    • Shopping cart/High to low side press ea. arm
    • King Kongs/clean, curl, press
    • Bear crawl with weight up the parking lot then partner up for farmer’s carry (your weight plus partner’s) back to cars while partner does mtn climbers: repeato x4
    • Bear crawl with weights back to circle
    • AMRAP: 10 swings, 10 goblet squats, 10 shoulder press for 5 minutes
    • Plank for 30 sec and goblet squat for 1 min: repeato x4
    • Hold hip thrust for 1 min and deadlift for 1 min
    • Take the weights back

    COT

    NMM:  Where to begin on this one?  First, I think the workout above is a rough estimate of what we did.  It was pretty much a stream of exercises and on the fly changes based on some notes scribbled on a weinke (Yes Wilson, I had a weinke.) and a desire to keep moving.  Great work by the PAX in what was not the usual F3 workout.

    Notes in no particular order:

    • Everyone is a music critic, and Toga’s music selection got as many positives as negatives.  It’s still better than staring at each other.
    • Damn, that was a lot of goblet squats.
    • Welcome back to TYA, and it was good to see he and DK sharing a special love for all things London.
    • YHC lost the roll call because the iphone froze (not kidding).  YHC also almost didn’t get home when the key fob froze and Mr Durango didn’t think it was there.  The fob was warmed to finally get it to start.  Don’t ask how I warmed it.
    • Great to see Monkey Wrench back after his first post just yesterday!
    • See TYA if interested in the Frostbite 15k
    • Tell your friends and other sad clowns about F3.  Let us know if you have ideas for other AOs or workouts.

  • Tractor Tire brings a couple smaller friends to Punisher

    12 Faithful and 2 FNG posted in the gloom for the first 2016 edition of #The Punisher.  The Pax was greeted with more seasonable winter temps in the low 30s.  We went straight to work and here is how it went down:

    Mosey to area beside school building

    COP

    SSH x 25 IC

    Don Quiote x 20 IC

    Mountain Climbers x 20 IC

    LBCs x 25 OYO

    Mosey to BBALL court

    Suicides followed by 25 LBCs -Repeato x 3

    Mosey to Soccer Field and partner for Progressive Stations:

    Station 1 – Carry tractor tire across soccer field and back

    Station 2 – LBCs until time to switch

    Station 3 – Sprint across soccer field dragging car tire rope around waist

    Station 4 – WWII situps until time to switch

    Station 5 – Sideways run across soccer field and backwards run back

    Repeato X 3

    Mosey to Bus Loop for Indian Bear Crawl from one end of the Bus Loop to the other side.  Complete when one of the PAX touches curb.

    Mosey back to soccer field for Partner Double check:

    One partner run diagonal across soccer field and completes Burpees x 5 / while other partner performs Dips and Derkins on Tractor Tire – Repeato X 2

    Mosey to Virtual Shovel Flag

    COT – YHC took us out with prayer as the 11th Day of Christmas began.

    It was great to see the PAX going after it on the first day back in the regular routine after the Holidays for many of us.  YHC wanted to mix in some LBCs into the beatdown for those of us that have accepted the January Challenge of 10000 LBCs.  Mission Accomplished.  YHC also found some car tires in the crawl space (I do not know why they were there), but they seemed to be a good compliment to the Tractor Tire.  YHC will have to look in the crawl space for some more items that may contribute to a good beatdown.  There was some mumblechatter during the Double Check to close the beatdown and YHC was definitely feeling the burn as we concluded.

    YHC called an audible after the beatdown this morning regarding Slow Learner F3 Name.  Audible called to Darth Vader and he posted to his first F3 workout sporting the Darth Vader shirt.  Always go with your gut and Darth Vader it is.  Welcome Darth Vader.  Welcome also to Monkey Wrench.  Hope to see you both in the gloom for a return beatdown in the near future.

    Good work today fellas – Great way to start the week.

    Announcements – Regular workouts this week/ Toga has Kettlebell workout planned for NoToll.  Bring your Kettlebell/Dumbbell if you have one.

    Good luck to Offshore on his upcoming marathon this weekend.

    Circle K

     

  • The Debut of Prefontaine at #GridIron

    Eight of the faithful and one FNG (Prefontaine) posted an a chilly, but not frigid, January morning, to work off some of that holiday excess. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    25x SSH
    25x DonQuiote
    25x Imperial Walkers
    25x LBCs

    Mosey to playground
    25x Long Slow Squats
    11s (lat pulls on playground equipment and merkins)

    Mosey to pavilion behind playground
    25x Dollies
    11s (dips and step ups)

    Mosey back to bus lane and meet up with double dippers
    25x hillbillies
    Short mosey to pillars
    11s (standing mountain climbers and pole smokers)

    Mosey to garden area behind school
    50x LBCs led by HoneyDo
    11s (lunges and wall thrusts)

    Mosey back to VSF. COT

    MOLESKIN:

    Five of the PAX joined after the 2nd round of elevens, arriving en masse from #DogPile.

    YHC was very pleased to get Prefontaine out after a year or more of headlocks. Prefontaine recently had a knee replaced and suffered some complications from that. He is back in good health and particularly strong at core work and ground & pound.

    This workout was fairly leg-centric, largely because YHC is still nursing a shoulder injury brought on by my failed attempt at hitting 3000 burpees in December. The elevens with lunges and wall thrusts were the most challenging part of the workout. Everyone pushed themselves very hard through that. Swirly was the top-finisher.

    The PAX enjoyed good fellowship at the post-workout coffeeteria. The Daily Grind, our normal Saturday establishment, was closed due to the holidays. Fortunately, we were able to secure a large table at a nearby Starbucks.

    Happy New Years and FEBA!

  • Another Day At The (Texas) Beach

    Two regular Sunday trail runners and a FNG showed up for a frosty trail run.

    Thang:

    Head east on the Northbank Trail until it ends under the Lee Bridge and turn back.  Take the Texas Beach exit along the river and return to the parking lot via the Pump House.

    NMM:

    The run started off dark and cold with a dusting of frost.  So much for the days getting longer….must be in the evenings.  It was great watching the sun come up over the city from our single track along the cemetery.  Texas Beach was perfect running along the river with a few hikers out on the trail.  We emerged at Pump House Park, paid our respects to Love Hill, and finished up in the parking lot.

    At the beginning of the run we saw Cousin Eddie, but he had the full Northbank and Buttermilk loop in mind.  Maybe next time.

    Welcome FNG Flipper who endured a fine run and counts today as the longest run of his life.  We hope to see him out for another workout soon.

     

  • BT Doesn’t Think He Posted?

    As one of our illustrious brethren from NC once commented, “I think I worked out, but I’m not sure because there is no backblast.”  Enter Brain Tumor who is not sure he posted for DogPile yesterday till he can read about it/see his name in lights.

    16 posted for lovely morning at DogPile with a split Q between Wilson and Toga.  Wilson was kind enough to give YHC part of the Q to harken back to the DogPile days of old.

    Thang:

    Quick mosey around the VITA and back to the circle for COP: SSH, Imperial Walkers, Side Tri Press, Merkins, LBCs

    Partner up and mosey to bars for pull-up circuit: 5 pulls, 10 decline merkins, 10 hanging leg lifts, 10 dips: repeato x4

    Pass to Toga and mosey down Love Hill to the pump house rd.  Stay with partner for alternating runs to sign near pump house while partner executes broad jump burpee, walkout merkin, lunges. After everyone made it to the sign we went back the other way with the partners executing bear crawls, crawl bears, and side bears.

    Mosey back up hill to the flag for Mary: flutter kicks, American Hammers, LBCs

    COT: Wilson did a solid taking us out.

    NMM:  Apparently BT needs to read the BB to see if he was mentioned.  YHC would like to submit that we rename BT Mirror Mirror or Rupert (for Rupert Murdoch).  The writing of this post also benefited from Wilson’s weinke.., that’s right, Wilson had the warm-up COP well documented in case he forgot SSH.

    The PAX did a great job today on what was a fairly busy little workout around the facilities at DogPile.  While we did not do the official Love Hill installment that YHC planned, the PAX should plan to wear headlights till mother earth grants us an earlier sunrise.  Speaking of sunrise, Fudd managed to miss the run, and Goldberg managed to make Fudd look early.  Do we need to consider moving the time back for this workout?

    Bleeder herded the PAX on his bike and kept Pele moving.  Apparently Pele has been going to the TYA school of SSH and may need some help unlearning that technique.

    Offshore made for a jaunty figure in his new VCU running shirt and designer running pantaloons.  It should be noted that following several comments about how good this looked Offshore decided to pick up the pace.  Re attire, special thanks to Aisle 5 and Goldberg for keeping all their outfits on throughout, and following, the workout.

  • January Challenge

    RVA PAX – I have taken the liberty to continue the monthly challenges with a new challenge for January.  I think we can all use a little core work after all the holiday grub these past two months.

    Therefore, I am challenging the PAX to 10,000 LBCs in the month of January.  That works out to a very reasonable 325 / day.  Feel free to up your goal however you see fit.

    I passed on December’s burpee challenge and thus am ready to get back on the challenge wagon.

    The spreadsheet has been updated.  Who’s with me?

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

  • All is quiet on New Year’s Day

    Five fleet footed faithful fought off the fartsack to start off 2016 right.  Temperature was 45 degrees and clear, perfect running weather.

    4 Mile loop – no takers, Aye!

    5 Mile Loop – north on Westmoreland , right on Monument, right on Boulevard, right on Cary, right onto Exeter through Windsor farms, back to MM

    6 Mile Loop – north on Westmoreland , right on Monument, right on Meadow, right on Cary, right onto Exeter through Windsor farms, back to MM

    NM:

    YHC was pleased to see 4 join in the run early after NYE. The PAX had the roads to themselves this AM as the rest of the Richmond was sleeping in after ringing in the New Year.  Offshore and Saab did the 6 mile loop while Swirly, Lockjaw, and YHC did the 5 miler.  Running on monument with all the Christmas lights still on was a good vibe while the only merriment the PAX saw was a guy in a Civic with music on keeping the party going on Monument and a 6 AM walk of shamer on Cary.  The 6 milers reeled us in crossing over 195 on Cary.  Offshore looks ready for the marathon next week!

    Back at MM there was discussion of the movie Trainwreck (2 pax watched in on NYE) and confessions that all but one of the PAX turned in NYE before midnight.  Aye the call of the gloom this AM was far stronger than watching the ball drop on TV!

    Announcements:  Regular workouts this weekend – With Wilson and Earthworm Q’ing Saturday will they serve up some New Years burpees after completing the December Burpee challenge or take a much needed break? Post to find out…

    Happy 2016 and here’s to F3 RVA getting stronger in the New Year: in number and in brotherhood!

     

  • Working off the ham…

    A nifty nine showed for this week’s offering of #ThePunisheRVA.  We went after it like so:

    Circle up for 25 x Imperial Walkers, 25 x Don Quixotes, 20 x Imaginary Jumpropes, and 15 x Arm Circles both forwards and in reverse.

    Mosey to the back soccer field for the Merkin Ladder.  High Knees to one end of the field and knock out 20 Merkins, Side Skip back for 19 Merkins, then rinse and repeat until all the way down the ladder.

    Stroll to the playground for a Pullup Ring of Fire.  PAX members circle around and hold Touchdown Al Gore while one guy knocks out 5 Pullups.  Go around one time.

    Saunter to a nearby concrete pad for Dirty McDeuce.  Complete, in cadence, 12 x Carolina Dry Docks, 12 x Box Cutters, and 12 x Alabama Prom Dates.  Recover and count to 12.  Rinse and repeat three more times for four rounds total.

    Zombie Walk around the edge of the school and line up in Plank position.  PAX member at the rear of the line Bear Crawls to the front followed by the next guy and so on until each have gone through twice.  Complete sets of LBCs and Squats while in line.

    Quick final circle for stretching, then return to the ShovelFlag.

  • Happy New Year !

    16 brave men arrived this warm New Years Eve morning to get their day started off right and finish the year strong! It was great to see a good turnout on a Holiday. I do have to mention it was weird not seeing Bleeder, TYA, and Brain Tumor – We usually see’s those dudes in the gloom – miss you guys travel back safely …

    COT : 20 SSH, 10 windmills, 10 IW, 20 arm circles, 5 burpees

    Four Corners : Full perimeter of MM running the sidewalks –  partner up with another guy of similar shape and strength corner 1 : 5 close grip merkins – run to  corner 2 : 10 derkins (partner hold feet at waist) run to  corner 3: 15 workins,run to – corner 4:  20 merkins – repeat three times.

    Double check : Staying with your partner – Partner 1 dips on the tire while partner 2 runs to the pull up bars does 5 pull ups and runs back to switch with partner 1 on the dips.  Two rotations..

    Mossy to the flag – 5 minutes of Mary : cross leg lifts 10 each leg. 10 Alabama Prom Dates, 2 rounds of superman.

    Circle up… Numberama – names, announcements .

    Marv took us out in style with a typical Marv style prayer with a thank you to God for the many blessings of 2015 and excitement and anticipation for the coming year as well as how grateful we all are for each other and for F3 (well said thanks Marv)..

    The pax felt like hanging around for awhile after the workout with the weather being so nice and all.. Goldberg mentioned to YHC that I could maybe next time mix in some different exercises into the 4 corners… YHC explained he was well aware of that option but that it was very intentional that we merkin @ each station with the goal being to hardly be able to lift our arms at the end of the work out.. (mine were certainly shaking especially after the last set of pull ups)…  Honeydo mentioned he might have a little something special for the run tomorrow so come out and see for yourselves.. Splinter back from Ashville did not go back to his mountain (BRR) – still to fresh!) YHC totally understands Splinter… Oh yeah and Rosie said after talking to his wife yesterday that evidently more than one couple is coming over to his house tonight so he said what the heck –  PARTY @ his house tonight ! JK…

    Great work this morning guys way to push it..  That four corners could be a full workout but YHC wanted to mix in a few more things 🙂

    Run tomorrow – 5:30

    Dogpile/Gridiron Sat morn 6 & 7

    I wish you all a Happy New Year and look forward to working out with you every morning in 2016!

    Swirly

     

  • Workout with no name!

    Three posted in a foggy, dark, damp gloom at SOT!

    Thang:

    Mosey to front of school for COP.

    30 SSH

    30 Mountain Climbers

    30 Merkans

    30 LBC’s

    30 Cross Leg Lifts

    Mosey around school to football field for some Bermuda Triangle – since we respect our fields south of the river, the whole Bermuda Triangle workout was lost………..moved to the track for a row of pain.

    Cones set up every 30 yards

    5 burpees at each cone for each round

    Bear Crawl to each cone (round 1), Karaoke (round 2), Backwards Run (round 3)

    2 laps around track each round

    Triangle of Mary – Dealers choice 2 rounds

    Mosey back to virtual flag. Swirly did not bring his and Singer & I do not have one!

    Mole Skin

    So today’s workout was supposed to be focused on what happened on a forgotten day in history. December 30th! YHC arrived earlier than normal to set out the cones for the Bermuda Triangle, but as I pulled up I realized that there was NO way I would walk out there in what seemed to be the DARKEST and foggiest gloom I have been to. Plus I am afraid of the dark! 🙂 Thankfully Swirly showed up and escorted me out to the field. We both assessed that the field was a soggy mess and south of the river fields demand respect! Audible called and moved it to the track. No Bermuda Triangle. 🙁

    The fellas did a great job with the audible. Nice job!

    Some facts about December 30th.

    Bill Poulian was hired as the Buffalo Bills GM in 1985 & Its National Bacon Day!