Category: Richmond, VA

  • Burpee Buffet at NoToll

    12 Posted for a beautiful morning at NoToll.  Guess what?  It rained at NoToll.  It would have been odd if it hadn’t!

    Thang:

    Mosey to center of parking lot for COP:  Russian soldiers, Imperial Walkers, Scapula merkins, SSH

    Mosey to field for the beginning of the myriad of burpees:

    • 10 feet together burpees, run field, backwards back
    • 5 feet up on bleacher burpees, run field, backwards back, 5 more with feet up
    • 5 single leg burpees, bear crawl to mid field, run the rest, backwards back, 5 more single leg burpees
    • 5 single arm burpees, bear crawl to mid field, run the rest, backwards back, 5 more single arm burpees
    • 4 minutes of ciabatta squats getting your 6 all the way down on the bleachers
    • 4 minutes of ciabatta modified muscle ups on the top bleacher
    • Mosey to parking lot for 5 quickstep burpees on parking barricade
    • 5 lateral quickstep burpees on parking barricade
    • Mosey to tennis court for burpee shuttle run with 5 burpees at each end up to 25

    Circle up for Mary: American hammers, heals to heaven, slow Freddie Mercury, Alabama prom dates- ROLL TIDE!

    Lab Rat took us out

    NMM:

    The PAX expected a Saab’esque mud fest, but Toga had more respect for the fields.  YHC also recently saw a video on different styles of burpees= instant workout plan.  In hindsight, the 5 rep burpees should have been replaced with 10s, but we’ll save that for another day.  It turns out that there is no limit to the fun this exercise continues to provide, and the PAX did a great job with all of them.

    There didn’t seem to be a lot of mumble chatter during the workout, but Wilson seemed thankful for a solid head-start on his burpee challenge.  Lab Rat also informed the PAX what he wanted to do with Aisle 5 in the back of a car.  Innuendo be damned.

    Special thanks to Dr Evil for posting with us and not showing us up too much.  Lab Rat also did a great job closing us out.

  • River’s Up

    Three men showed up for this morning’s scheduled trail run, but it is still too wet to be on the trails without damaging them.  Plan for this morning was to run across the bridge, slide down the hill to the river and catch the maintenance access road.  Take that to Bell Isle for a loop, then back the way we came.  Offshore called an audible on the way home, took us up the steps to Riverside Drive in an attempt to keep the shoes dry.  Riverside is a BEAST of a road…totally wiped out YHC.

    In the end, we logged about 6.7 miles on a very humid and warm morning.  Fudd can pick  ’em up and put ’em down, easily keeping up with Offshore (who YHC already knew could run).  YHC struggled a bit with the humidity, but made up for it with a beefy fall that took a chunk of skin out of his palm.  Got to have something to talk about, right?  And Offshore….well that man is READY for Disney Marathon!

    See Ya’ll in the Gloom,

    Lab Rat

  • Tight Shirt (sans designer jeans)

    A warm morning at the GridIron welcomed the PAX — three regulars and two “Home for Christmas.” Here’s how it went:

    Mosey from Parking Lot to Courtyard of Short Pump Middle School for welcome and disclaimer.

    COP: x25 SSHs IC, x25 IWs IC, x25 Air Squats, x25 DQs IC, x25 APDs IC, Superman x3, x25 Side Plank Dips (RH High) IC, x25 Side Plank Dips (LH High), and x25 Seal Jacks

    Mosey to end of Pillars: x25 Pole Smokers Heels to Heaven, Penmanship (ALL CAPS), x25 PSHHs, Penmanship (lower case alternating single legs), x25 PSHHs, x25 Dollies IC, and x25 PSHHs

    Mosey to Tennis Courts for the Battery: side line to side line – assortment of Karaokes, lunges, hops, back runs, high skips, butt kicks, and high knees with some air squats mixed in.

    Mosey back to end of Pillars: x25 PSHHs, x25 APDs, x25 PSHHs, and cross beam hangs

    Mosey to Courtyard: x25 PLTs

    Mosey (slalom) to start of Pillars: x25 PSHH

    50 yard Lunge and Karaoke.

    Mosey back to Parking Lot.

    COT:  Groh took out the group with his customary strong prayer expressing gratitude for the abundance of our blessings, especially the gift of Jesus Christ.

    Moleskin:

    Glad to have Jordache at the AO this morning – the former Richmonder showed us some Greensboro strong (and horrified the older Pax with mental images of late 70s designer jeans).  Also glad to have WD40 back from Atlanta for his sophomore posting (hope for brother Grub’s posting was dashed by sprained ankle suffered on a Christmas afternoon run).

    Speaking of injuries, this morning’s mental Weinke was scrapped when Johnsonville announced a shoulder malady.  Query: was it an injury or was J’Ville’s simply trying to decelerate his upper body gains (barely concealed by his shirt) 26 days of his Burpee challenge?

    No problem, though, with the workout adjustment – as HoneyDo will attest, GridIroners are exceedingly fond of core work. So the same was substituted in the place of Burpees, dips, and Merkins.

    On the final mosey YHC got his normal “jump” only to be quickly reeled in and passed by WD40 who was instructed by Groh to chase down the old man. Note to Groh – victory by proxy does not count.

    John 1:1-5

  • Goodbye Christmas pooch

    12 Dogpile regulars and 2 FNGs gathered around the 2 shovel flags for a post Christmas beatdown.  It was 72 and foggy which helped the PAX sweat out more of the Christmas dinners the day before.

    THE THANG

    Mosey to the Circle – COP

    SSH x 30 , Merkins x 10 , LBCs x 30 , Flutterkics x 20 , Richard Kimball x 20 (combo Turkish get up & Good mornings)

    Mosey to Carillon Field – Glowstick chases

    Broad jumps, Crab Walk, Bear Crawl, Crawl Bear, 10 Burpees at Midfield, Broad jumps & Bear Crawl back

    Mosey to other Circle for:  Ghost of Christmas Earthwortm:

    Partner up for Partner Leg Toss x 25 , 5 sets , finish with 15 more Richard Kimballs

    Mosey to back of Carillon:  Donkey Kicks x20 , 15 Lunges, 10 Merkins, Lunge back. Repeato x3

    Mosey to Amphitheater: Descending plank down the Amphitheater steps: Plank every other step

    Regular Decline plank, RHH, LHH, Derkins x10 , Inc Merkins x15 , Countdown Decline plank.

    At the bottom IC:  30 Box Cutters, 30 Freddy Mercury’s

    Stairway to Burpen back up to top – Back to COP Circle

    IC Flutterkicks x25 , Helly Dollys x25 then Ring of Fire – Flutterkicks

    Mosey to Flag for COT

    MOLESKIN:

    Great work men! Welcome Wurlizer and Turncoat.  YHC was determined to focus on Abs this AM to offset all the Christmas goodies and libations of the last few days.  The PAX attacked their collective christmas pooches with enough PLTs to qualify for respect from our Gridiron brothers to the west.  There was much discussion before the beatdown of the various levels of soggyness of shoes and other items from Saab’s 45MoM.  At the onset of the beatdown something felt amiss and then the PAX figured out what was missing – Swirly.  Maybe he had too many of his own famous Christmas Balls yesterday!

    YHC is not sure about the effectiveness of the newly dubbed Richard Kimball exercise, but liked that it got the PAX rolling around on the ground to start the beatdown.  The side of the Carillon (or Carillon like Pavilion) seemed to work well for the Donkey Kicks as there was no slippage against the wall.

    YHC still remembers a Doner Kabab dogpile beatdown this summer where he made the PAX plank at the Amphitheater for what seemed like forever so blame him for the idea.  It was fun to share some fun christmas stories, like Turncoat’s affinity for the NY Giants and Fudd’s affinity for Single Malt Scotch, while suffering deep in the Gloom.  Thanks to Wilson for his punishing countdown on the last plank step.

    T-Claps to Winston for the EH on Wurlitzer and DK for bringing Turncoat (his nephew) and Rohawk.  Turncoat is only 9, just like Bass Pro earlier this week.  YHC thinks we should reconsider anyone posting under 10 yrs old should get Respect, not Quad Hate as it takes guts to enter the Gloom at that early an age.  Good work to both Turncoat and Rohawk.

    Announcements:  Trail Run tomorrow, likely not on the Trails but sounds like Lab Rat has some ideas.

     

     

  • 70 and Sunny

    1 PAX and 1 M posted for a friday morning christmas run.

    The Thang:

    Start at 10 St. Georges Square. Run toward Hyde Park, enter Hyde Park at the Marble Arch Gate. Run to Serpentine Lido, short break to watch the Peter Pan Serpentine Cup, turn around and head back to 10 St. Georges Square.

    Moleskin

    Great to run with the M today. We got to know each other years ago (Yes Toga, right around the second World War) running together in DC. So it was nice to run around another capital city together today.

    The real purpose of our run was to catch the Serpentine Swimming Club’s Christmas Day Peter Pan cup. The Peter Pan Cup is a 100 yard swimming race in the Serpentine pond in Hyde Park. Water temperature at race start was 52 degrees, a nice balmy temperature. It was the 152nd annual run.

    A couple of things struck me as I watched the “race”. First, the camaraderie between the people before, during and after the race. The event was more about doing something together than accomplishing something as individuals. The group gave the oldest swimmer, 91, a 50 yard headstart. The cheering for the winning swimmer, Paddy, was enthusiastic as he dog paddled across the finish line. I looked through the list of winners when I got back to the apartment and did not see one repeat winner in the 152 year history. This year must have been Paddy’s turn.

    Second, I was a bit chilly watching the race after having worked up a sweat on the way to the park. It was 45 degrees out this morning. The racers, when finished, stayed in the water for a few minutes after finishing. Several things were going on a) they were congratulating the winning swimmer b) they were chatting, about what, I do not know c) they were connecting with friends and family. This totally reminded me of the post workout 2nd F that happens at F3. I am often amazed at how we stand in the rain, cold, snow, etc to catch a few minutes of conversation with the fellow PAX. No concern for anything else except a friendly conversation. Truly a special thing, one that I have not witnessed in many places.

    TYA out.

  • Christmas Eve Splashdown

    A total of 18 turned out for the Christmas Eve workout at Mary Munford (and to witness my VQ). Couldn’t ask for more pleasant and inviting weather…

    The Thang:
    20 x Merkins, 20 x WWII Situps, 10 x Mexican Squats, 10 x Turkish Prison (apologies Aisle 5)

    Bermuda Triangle Derivative: Broke into groups of 5 (or more). 3 stations. Each group does 10 of each exercise at each station. Rotated between Merkins, Burpees, and WWII Situps. Maxed out at 10 stations.

    Looking North (For Santa, Star of Bethlehem, or what have you)…One partner does burpees while other partner runs to mid-point of field (backward), does 10 Squats, then returns (forward of course). Alternate until 10 iterations (5 rounds each)

    Merkin Ring of Fire: Circle up (Plank), then Bear Crawl (one rotation), Then progressed Merkins (1-18) around circle, then descending count

    Moleskin:
    I took some heat for my Mexican and Turkish references, either misnamed or not entirely PC. (Learned later that Aisle 5 was somewhat taken aback by the Turkish Prison reference. Have it on authority he’s either of Turkish descent, or from New York…whichever.)

    As we descended upon the playing field, there were concerns expressed by Wilson regarding its condition and the further damage we would do. (The field was really more like an olympic-size swimming pool with a Mud-base.) Bleeder assured us this was the City of Richmond and not a neighboring county, so we could press-on. As for everything that happened after that, it was a blur to me. There were a few “airing of the grievances” but only in the most constructive light.

    As we circled-up, offshore introduced his (FNG) brother in law (Jamie Cox) from Alabama. Despite a respectable introduction and distinguished background given, Bleeder jumped right to (Alabama) “Prom Date”…everyone pounced and thus Prom Date was born (welcome!).

    In the end, DK said he had never been wetter, Saab had to continually pull his pants up since they were past the saturation point, and – by my understanding – Aisle 5 and Wilson drove home without any clothes on.

    Thanks to all for showing up today and for helping me along. As mentioned, unlike my other first-time, this one lasted much longer and I got a lot more out of it.

    Reminder, no workout/run on Friday.

    Abidingly yours, Saab

  • Dr. Evil Graces #GridIron (and Shows RVA how to Burpee)

    Eight of the faithful posted at #GridIron on a chilly December morning. Loose Goose planted a SF; Johnsonville took the Q; and this is how it went down:

    Parking lot Warmup:
    50x SSH
    25x Imperial Walkers
    25x LBC

    Mosey to pavilion behind playground:
    10x burpees
    25x hillbillies
    25x single leg stepups (right)
    25x single leg stepups (left)

    Mosey to pavilion near schoolhouse:
    10x burpees
    25x dips
    50x partner leg tosses

    Short mosey to schoolhouse:
    triple check (people’s chair, rotating planks, run around volleyball court)

    Indian Run to field in front of school.
    Line up on sideline for elevens (burpees and double-count reverse crunches).

    Mosey to bus lane.
    Chiabatta broad jumps.

    Move onto grass.
    2 mins. of Mary
    25x Dollies
    2x superman

    We were grateful to host Dr. Evil, who came from Charlotte for the holidays. During the triple play, he professed to being slow at burpees. I guess that was “slow” by Charlotte standards since he blew everyone away during the elevens. I managed to keep him from lapping me, but just barely. I think he was trying not to offend.

    Chum Bucket double dipped, joining about half way through the workout.

    Earthworm refused to Indian Run. However, he did make up for it later by leading a “Third F” event at coffeeteria. We took at look at, considered, and discussed Isaiah 9:6, which states:

    For a child will be born to us, a son will be given to us; And the government will rest on His shoulders; And His name will be called Wonderful Counselor, Mighty God, Eternal Father, Prince of Peace.

    Great job, men. Have a Merry Christmas! Johnsonville

  • Christmas Eve’s eve

    10 strong moseyed into a damp but not yet rainy gloom.
    The Thang
    Mosey to the concrete in front of the trailers
    COP
    23 x SSH
    23x LBC
    23x Don Quixote
    23x Hillbillies
    23x Freddie Mercuries
    23x Crab Cakes
    Mosey to the top parking lot.
    Advent Calendar – 23 reps of each and lap around bus loop
    Merkins
    Flutter kicks
    Sumo squats
    Diamond merkin
    LBC’s
    Lunge
    Werkins
    Hello dollies
    Jumpers
    Carolina Dry Docks
    Box Cutters
    Imperial Squat Walkers
    Mosey to flag

    Ring of Fire
    Air Squared position
    3 each around and back

    COT

    Moleskin
    The asphalt was a little damp this morning but nothing the SOT Pax couldn’t handle. The theme of Christmas Eve’s eve provided a nice opportunity to do 23 of each exercise. The Pax crushed it!

    YHC arrived early to place the “advent calendar cards” in the parking spaces only to be met by a very early arriving Oyster. YHC was fearful Oyster would accidently blow up the plan but it was early enough that he was still partially asleep.

    Evidently Bleeder was picked up by Swirly somewhere on Powhite. Rumor has it he had forgotten to attach the smart tag to his bicycle. To Bleeders credit/rehab he rode 2 laps for every 1 the pax ran (13). Beating YHC every time, not that anyone was counting of course.

    Immediately after Aisle 5’s burpee infested Q last week YHC signed up for today. The mission was to tax every muscle used in a burpee, but lead a burpee free workout. Sorry Wilson.

    Ricky Bobby was on time but last in the lot. Watching the headlights turn in the Pax curiously could not figure out who/what vehicle was arriving. This is pretty unusual considering the rumble the mighty SS typically emits. Ricky Bobby we do not have a noise ordinance on the south side, OPEN her up!!!

    Highlight of the morning for YHC had to be Splinter and Honey Do bringing FNG Bass Pro to the AO. The youngest FNG ever to post at an F3 Richmond workout. Splinter was overheard telling her to pace herself early in the workout. Bass Pro never faulted, and often was waiting on Splinter to catch up on the runs. Well done Bass Pro, welcome to F3.

    Merry Christmas & Happy New Year!

    Saabs VQ tomorrow at 45 minutes of Mary

  • Good Times in the Rain

    20 souls decided to enjoy the warm temperatures and steady rain at No Toll this morning.  Here’s how it went down:

    The Thang:

    Mosey the big loop around all the fields at Huguenot Park to arrive at the pavilion in the center.  Following a brief welcome and intro, commence with 24 single leg Alabama prom dates, 12 Bulgarian split squats, 25 derkins, and 15- 2 count stepup jumps.  Switch legs on the prom dates and Bulgarian split squats on the repeato.

    Mosey around the complex to meet back at the pavilion for 15 jump to stepdown and 15 donkey kicks to the bench, repeato.

    Mosey around the complex to the bleachers by the first field.  While holding the underside of the bleachers execute 50 rows, 40 modified muscle ups, and 25 single arm rows with rotation for ea. arm.

    Mosey around the complex and back to the road for lunges back to the flag (~.25 miles or 157 Irishman lunges).  Mtn Climbers till everyone was present.

    NMM:

    YHC packed the family truckster till midnight in preparation for a lovely drive to WV later today.  Needless to say, this left YHC feeling a bit the Grinch initially.  Not to worry!  Aisle 5 promptly announced the need to take off his clothes when he found out who was Q.  My preference would be to leave this comment alone and not ask for an explanation or details.

    Last week saw a bunch of VQs.  This resulted in lots of creativity and new blood in leading the PAX, so YHC felt like something new and different was required to keep that going.  Fudd announced his displeasure with the workout, and that’s an early Christmas present in YHC’s book.  Obviously some of these things will get repeated, and some won’t (unless we have some structure that can support 20 dudes doing rows and muscle ups).

    Special thanks again to Guinness for bringing some Charlotte cheer to the PAX.  He also gave us a lunge count on the trek back to the flag.

    Great work everyone, and Merry Christmas!

  • Guinness Curls in the AM

    11 Faithful posted for the Punisher Kettlebell beatdown

    Lunge to Curb and back to COP

    25 Don Quixote
    25 LBC
    25 Imperial Walker
    25 LBC

    Pick up Kettle Bell

    30x Swing kettle bell between Legs
    Figure 8s
    30X Lifts Right hand
    Figure 8s
    30X Lifts Left Hand

    30x Lawn Mower Rows left and Right

    Prisoner Cell in Parking spot Plank walk

    30 Bicep Curls Left and Right

    Pass Weight to the Left

    Tricep Curls

    Russian Twist

    20X no Weight
    20x with Weight, then pass to the Left
    Repeat 4 times

    20X WW Sit Ups

    Return Weights to Curb

    10X Merkins
    10x Diamond Merkins

    Superman

    Lunge to Curb and Back

    COT

    Moleskin

    Kudos to our Brothers from NC hitting the Punisher for a Monday AM workout, Guinness and Jack Sparrow. Welcome back to RVA.

    Once again the KettleBells have hit RVA, This time around YHC was not the only one to bring some heavy metal(Top 40 Music was also available) to the AO this Morning. Brain Tumor and Lab Rat brought Kettle Bells, they were massive; however, after they saw Toga’s HUGE 45 pound Ball of Solid Metal, both explained that their’s were much lighter and not really made of Metal. The Tone and Fitness logo needs to worked into the next KB workout.

    The Kettlebell workout is still much a work-in-process, YHC is still mastering the non-impact workout; YHC is open to suggestions.

    The music selections for the Morning seemed to be generating a lot of mumble chatter; Although it was not enough distraction to avoid realizing that a 45 pound KB might not be the best choice for a 45 minute workout. TOGA did later declare that a Kettlebell was better than a CinderBlock to workout with for 45 minutes.

    BT, Lab Rat, Swirly and YHC stayed a punisher for some further discussion of the workout and the plan for the remainder of Christmas week. Lab Rat and Circle are working on a Mechanicsville launch. Anyone have any friends from that end of town please get them on board!

    On Tap later this week:
    TOGA on Q for #noToll
    Lugnut on Q at #SOT
    Saab VQ at 45MM
    NO RAMM on Friday Christmas DAY