Category: Richmond, VA

  • Thames not James

    1 PAX posted for a Sunday morning run on the Thames. Hoped it would be a trail run, but no trails to be found, so settled for a riverside walkway. It was an F3 workout, so weather was 70 degrees and Sunny. In reality it was mid fifties with a bit of light rain now and then, typical London Weather.

    The Thang:

    Gather outside 10 St Georges Square. Walk to Pimlico tube station for the start. Run across the Vauxhall bridge to the south side of the river. Follow the river side path towards the city center. Run along the path to the Southwark Bridge and back over to the north side of river. Back to Vauxhall bridge road, run past he Pimilico tube and back to 10 St. Georges Square.

    Naked Moleskin

    Run was very reminiscent of typical Sunday morning run in many ways. Crossed the river from the south side to north side and back along the way, just like on the Sunday trail run. Distance covered was about the same…somewhere between 7 and 8.5 miles. Run was all right next to the river. I started at about noon London time, same time as the group leaves for the sunday morning runs back in Richmond on Eastern Standard Time.

    It was also very different. No trails, so very little tripping hazards and plenty of time to focus on the misery of running. Lots of congestion along the way. I ran along a very popular stretch of the river during one segment and spent a good amount of time dodging people. No companionship on the run. Total bummer. It is much easier to start and keep rolling with fellow PAX members running along with you. I truly missed my fellows runners out there today.

    Saw a lot of the local sights along the way. Passed Big Ben twice. The first time it was ringing its Twelve O’clock chime. Ran past the London Eye, London Aquarium, Parliament, Westminster Abbey, Tate Museum and many other sights.

    A few observations along the way. 1) had to continuously remind myself which way to look when crossing streets (Look right, then Left). I don’t know how tons of tourists are not run over yearly…such a hard habit to change. 2) I love the custom of women who are walking together to walk arm in arm. I know they are not all Lesbians, but the mental image is still awesome. 3) There are a lot of young single/dating people in London. Both on my run, on the tube and out to dinner at night I see couples everywhere. 4) Women seem to out number men in London by a fair amount. Saw lots of Mom/daughter combinations, single women together, etc. At one point on the run I actually counted and I counted 67 women to 32 men.

    TYA out. Next workout Tuesday Morning in Hyde Park. I here it is going to be an epic beatdown. TYA on Q.

  • Forest Hill Loop Show-and-Tell

    6 faithful, plus 2 future FNG’s showed up for a chilly but gorgeous morning run along the trails of the RVA this morning, here’s the down and dirty:  Leave from the Pump House parking lot across the Nickle Bridge to Buttermilk.  At Reedy Creek, take the service tunnel to Forest Hill Loop.  Around the loop back to Reedy Creek, then back the way we came (with a slight detour on “the spur”).  Ended up tallying up 7 miles and change on the GPS.  Toga was on a time crunch, so continued on down buttermilk to North Bank (taking potential FNG’s with him).  Bummer.

    Notes from this morning:

    -Toga teaches Sunday School (we prayed for the children.)  Also, Toga continues to bring a surprising number of new guys to workouts.  YHC believes he could sell ice to Eskimos.

    -Saab has a busted headlight, passenger side

    -Doner Kebab can pull off royal blue tights….who knew?

    -Lockjaw’s running program would leave most mortal men crippled. YHC doesnt know how he does it.

    -DO NOT bet against Oyster on a race across Nickle Bridge, that is a sucker bet.

    -The guy that did the whale imitation in “Down Periscope” was Harland Williams.

     

    Announcements:

    Saab has the Q Thursday.  He is perusing the Exicon to put together a doozy.

    Bleeder is the Q tomorrow at Punisher.  Bring a kettlebell if you got one.

    No RAMM Friday for Christmas.

     

    AYE!

  • Staying Alive !

    15 strong came out on this crisp December morning to take on Dogpile!

    COT

    20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees

    Mossy to the Pull up Station 🙂

    3 sets @ the pull up station –  5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins

    Mossy over to Love Hill 🙂 partner up – run love hill to the top  along with – walk out merkins, lunges, & burpee broad jump..

    Mossy over to the field for what was intended to be a triple check but turned into a discount double check !

    Run up and back on the field – LBC”s, and slow bending squats.

    Mossy to the circle for – Staying alive and a ring of fire

    partner up partner 1 on all fours partner 2 chest on partner 1 back and spin around 10 times.

    Finish up with a ring of fire – 10 merkins

    Mossy to the Flag!

    Moleskin:

    As in normal fashion YHC arrived early to Dogpile planted the shovel flag and waited in anticipation for the rest of the pax to arrive. YHC was thrilled to see such a good turn out. Big thanks to Circle K for being the official time keeper today as YHC no longer has his cheap work out watch and has learned not to carry his phone along during the workout!! Congrats to the pax for attacking the pull up bars (Splinter, Rosie, Fudd took it to those bars – atta way fella’s)!

    Love hill was about as dark as I have ever seen it (even with Sippy’s light). Very glad all of us made it up safely. Chum we gotta teach some of the pax what a walk out merkin is 🙂 Love Hill is no joke so props to everyone for taking the hill!

    Discount Double Check : All I have to say is – Wow way to push it Aisle 5 – I love the effort my man! You lead the way helping all of the pax finish that exercise strong..

    Okay so the Staying Alive did not really work as I had envisioned …. To many Basketball players there this morning 🙂 I am determined to bring this exercise back so y’all will see it again. YHC will prepare more time for demo and instruction. Chum I’m so glad to know there is another former wrestler in the group besides me – we will teach the pax Staying Alive together…

    Welcome Olsteen, and Rockfish we hope to see you both again soon.

    Great workout guys. I’m blessed to be part of such an exceptional group of men. I wish you all a wonderful Holiday season and I will see you out there in the gloom – (That you can bet on)

    Swirly

    Announcements : Offshore could use some help moving a piano – yep I said piano…. So contact him if you might be able to assist this coming Wed.

    Normal work outs – Monday – Thurs. Bring a kettle bell or dumbbell Monday – Bleeder is going to bring the pain @ The Punisher!

    Saab – VQ on Thursday – Christmas Eve – looking forward to it Saab.

    No Friday run this week – Merry Christmas!

  • Virgin-Q Remix

    Yes, I know it’s still just a run, but here goes….

    15 faithful and 2 FNG’s gathered on this beautiful morning to suck air in their lungs and pump blood thru their veins.  Everybody headed west on Grace, then North on Libbie, then East on Monument.  The 4 milers returned to Mary Munford on Commonwealth, the 5 milers came back on Lafeyette, and the 6 milers went to Roseneath, returning on Grace.  Although this route looked great on paper, it turns out that Monument Avenue around Libbie is a little dicey to be running against morning traffic.  The smarter bet is to keep things heading towards the city, and the more runner friendly roads.

    Welcome to the Pax to both BooBoo (Grizzly’s son, sorry I forgot your hospital name) and Party Favor (David Gillesipie).  We hope that you will come join us again soon!

    Also YHC would be remiss if he didnt mention the posting of Bleeder this morning on a non-impact two wheeled contraption (bicycle).  YHC has not had the pleasure of getting to know Bleeder very well, but can see that he (Bleeder) is a pillar of f3 Richmond.  Heal fast, Bleeder!

    Overall a great run this morning.  YHC is continuously humbled by the stellar men he gets the pleasure of associating himself with in the mornings lately.  For that, he is Thankful.

    ANNOUNCEMENTS:

    -#RAMM is officially cancelled next week for Christmas.

    -45MOM on 12/24 will be VQ’d by no other than SAAB, make sure you clear your schedule for that!

    -Swirly has the Q at Dogpile in the morning.  You have been warned…

     

    AYE!

  • Virgin Mary

    18 Faithful gathered on a 50 degree clear morning for the latest in Virgin Q Week in RVA.

    THE THANG:

    Mosey to NW corner of the school for COP:

    SSH x 25

    Upright Alabama Prom Dates x 20

    Hillbillies x 20

    Merkins x 12

    Mosey to the parallel bars for “stations.”  Teams of 4-5.  Station 1: supine pull-ups on parallel bars.  Station 2: dips.  Station 3: pull-ups on the monkey bars or the pull-up bars.  Perform exercises until a team member relieves you, then run around the dirt track to the next exercise.  Rinse and repeat 4x.  Audible down to 3x because of time and jello arms.

    Mosey to the west side of the soccer field for plank hurdles/railroad tracks in teams of six to the other end of the field.  Then railroad tracks “with an Indian Princess twist” back: instead of hurdling every planked PAX, hurdle every other PAX, and army crawl under the others.

    Mosey back to shovel flag for COT.

    MOLESKIN:

    YHC was grateful for another strong turnout during Virgin Q Week for his VQ.   It feels like it has been a shot in the arm in terms of renewed enthusiasm and new creative workouts.  Let’s keep up the momentum.

    Before the workout, an idea for a workout theme emerged: Tacky Light Tour.  The headlights of those coming in hot were considered tacky (?).  YHC didn’t think today’s workout was right for the name, so someone can get working on one that is.

    YHC was nervous about the first Q: timing, counting, instructing, etc.  Fudd threw everyone off by showing up on time; YHC thought we must have been five minutes late starting.  It turns out counting is easier on the Q side – you only need to count to three.  YHC had struggled with some of the larger numbers as a member of the regular Pax.  There was some praise from old-timers on the stations about using new muscles, and there was some grumbling from other old-timers on the stations about using new muscles, but on the whole good vibes.  YHC had visions of nasty spills and/or kicks to the ribs on the railroad tracks, but everyone seemed to make it through okay.  Honeydo gets the Charlie Hustle award: his white t-shirt was almost solid brown after what must have been several dives/slides in lieu of army crawls.  Too bad the rain didn’t come in time to soften the ground a bit.

    Thanks to TYA for the encouragement to lead, and for Toga for going over the workout at HDHH.  Thanks to everyone for making F3 Richmond what it is.

    Announcements:

    There was a pair of Firm Grip gloves near the parking lot.  Give a shout if they are yours, they are in YHC’s car.

    EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

    3rd F by Earthworm at the coffeeteria Saturday after Gridiron.

    Lab Rat concludes Virgin Q Week with the run tomorrow (whether 2 runs count as a VQ is TBD).  Swirly/Johnsonville on Saturday.  Brink your Kettle Bell Monday, 15-25lbs.  Saab VQ on Christmas Eve.

  • 12 Days of Christmas at #NoToll

    19 strong gathered on a warm December morning for a Christmas song themed beatdown.

    The Thang

    COP:

    12 x SSH IC

    12 x Imperial Walkers IC

    12 x Don Quixote IC

    Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    Day 1 – Dozen LBCs (144 total)

    Day 2 – 2 Sprints across the field (22 total)

    Day 3 – 3 Diamond Merkins (30 total)

    Day 4 – 4 Imperial Squat Walkers (36 total)

    Day 5 – 5 “Golden” Burpees (40 total)

    Day 6 – 6 Dips (42 total)

    Day 7 – 7 Lunges (each leg) (42 each leg)

    Day 8 – 8 Decline merkins (40 total)

    Day 9 – 9 American Hammer IC (36 total)

    Day 10 – 10 Flutter kicks IC (30 total)

    Day 11 – 11 Reverse crunches IC (22 total)

    Day 12 – 12 Broad jump burpees (52 total burpees)

    Mosey to the front field for a ring of fire with merkins and quick plankorama.

    Mosey back to shovel flag for COT.

    Moleskin:

    YHC was appreciative of the strong turnout for my VQ, it was a pleasure to take the lead this AM.  It took a couple rounds to get used to being on the Q side of the cadence but it started to get easier as the workout progressed.  Toga called out YHC on the Weinke in my pocket but it did not need to be used.  Always good to bring protection, especially on the VQ.  It was great to see Wedding Singer again, most of us know how a 2.0 can wreak havoc on the schedule and sleep habits.  Ricky Bobby put his motor into top gear and blew by YHC on a few of the sprints.

    YHC started to mosey at 0530 and a few of the PAX almost got run over by Fudd coming in hot.  Fudd may have a few dents in the back of the car from the PAX gently tapping the back.  YHC was encouraged to alter the workout to include flipping Fudd’s ride but we had a Christmas song to get to.

    There was very little mumblechatter during the 12 days but the pre-game discussions were lively yet again.  Swirly heard a list of words and phrases used before 0530 that have rarely been uttered that early in the morning.

    VQ week in RVA with Circle K yesterday, YHC today, Aisle 5 at SOT and a rumor of Offshore at 45MOM.  Lab Rat’s Q of the trail run was questioned as a valid VQ but he is also signed up for Friday RAMM so we may need an official ruling of the VQ there.  Toga has volunteered to handle the official rulings.

    Great way to start the day men!

    Announcements:

    HDHH Wednesday at 6 at American Taproom.  Lockjaw posted the pre-blast.

    EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

    3rd F by Earthworm at the coffeeteria Saturday after Gridiron.

  • Tractor Tire / Punisher

    14 Faithful and 1 FNG (Gouda) posted for a Mid-December gloom session with unseasonably warm temps in the low 60s at 0530.  It seemed odd running around the school to the soccer field and passing a Christmas Tree lot with such warm temps.  This was the first Q for YHC and we got right to it.  Here is how it went down:

    Mosey to soccer field behind school.  As the PAX was running behind the school, someone noticed YHC parked behind the school in the bus loop, with a trailer hooked up behind his Jeep.  YHC overhard a member say “Does he have some kind of prop…”  AS we got to the field, the PAX found a Tractor Tire at midfield.

    COP

    SSH x25

    Don Quiote x20

    Burpees x14

    Tractor Tire Ring of Fire-Pax remained in a ring around the Tractor Tire and assumed the Plank position.  One Pax climbed inside the Tractor Tire and lifted it carrying out of the Ring and around the outside returning to the middle upon completion of the loop.  The PAX remained in the plank position and alternated between Right Hand High/Left Hand High/Elbows and merkins.

    Aerial East Abs

    PAX formed  line across the endline of the soccer field near the goal for various Ab exercises. With the PAX member at the far right going first, running to tire and flipping the tire 14 times.  The remainder of the PAX performed the following: Boat/Canoe, WWII situps, LBCs, Flutterkicks, Freddie Mercuries changing exercises everytime a PAX member returned to the AB LIne.  WE cycled the exercises until all have flipped Tractor Tire.

    Tractor Tire Triple Check

    Partnered up in groups of three.  Merkins, Burpees and Run to far side of BBALL court x 3.

    Mosey to far corner of school.  Sprint as fast a safely possible along sidewalk of Monticello, turn n Laburnum, turn on Hemritage, enter parking lot to return to Shovel Flag.  Plank position until all Pax have completed sprint.

    COT-YHC took us out with prayer.

    As this was YHC’s first Q, let YHC say it was a pleasure and honor to lead the group this morning.  It was great to see such a large group at The Punisher.  To be honest, YHC designed the workout for a group of around 8-10 PAX, so a couple of audibles had to be called during the workout.  Back story for the Tractor Tire is TYA and I spotted the tire behind the gym where our girls practice competitive gymnastics.  As soon as I saw it, the men of RVA F3 came to mind. YHC heard a little mumblechatter during the Tractor Tire Ring of Fire and a few grunts as we lifted the tire.  Glad to hear the feedback, as YHC knows this is a group that likes to be challenged, and the PAX defintiely stepped up to the challenge. Great to see Gouda (FNG) post.  Gouda is a neighbor of Toga’s and lived in Green Bay for a couple of years and there must not be many Packers Fans in the PAX, as Gouda was chosen over CheeseHead.  Welcome Gouda.

    Great way to start the week.

    Announcements-Lockjaw mentioned HDHH at American Tap Room this Wednesday.  See Pre-Blast from Lockjaw.

    Aye

    Circle K

  • First VQ of the week

    Weather was 70 and time of day was Sunrise

    Four Pax “braved the weather” for Lab Rat’s virgin Q, kicking off what has turned out to be Virgin Q week here in RVA, We were greeted to a stunning sunrise while heading across the nickle bridge. With Offshore in the lead, we headed down Buttermilk Trail and picked up Forest Hill Loop, then back home the way we came. This gave us a total of a shade over 7.1 miles total.

    Nobody was in much of a rush this morning, and even the speedy Offshore seemed content to keep the pace at a comfortable level. TYA tried to do a little complaining to break YHC in to life as a Q, but it was half-hearted at best. Overall, it was just a great day for a run, and spirits were high.

    Although some of the rocks and roots were sneaky slick, everybody managed to keep the blood on the inside this morning. Circle K battled thru a bum wheel, and YHC hopes that it won’t effect his Q in the morning. Wild horses couldnt keep me away from that workout.

    Coffeeteria afterwards, where TYA and YHC were introduced to come Circle K wisdom: That stuff that goes on top of green bean casserole is called “french fries.” Thanks for the coffee and the laughs, Circle K.

    AYE!

    THE Lab Rat

  • At Least Two

    16 motivated runners posted on a beautiful Friday morning.

    The Thang: Right onto Grove to The Boulevard and turn around. 4 mile loop turn at Wisteria, 5 mile loop turn at Tuckahoe, 6 mile turn at Three Chopt. Back to the shovel flag.

    Moleskin

    YHC declared early just before the run that it was a perfect day morning for a run. One of the PAX pointed out that I say that every week. That is true…but we have had a string of exceptional running weather.

    The PAX was on fire today. Most were back at the shovel flag prior to 6:15 running their normal distances. We might have to expand out distances soon to occupy the time.

    The run has been taking place for over a year now. When the run started, I would often ask Bleeder the night before the run, how many did he think we would have for the run. His response, every time was “at least two”. The run has come a long way. We routinely have double digit numbers at the run. If today was not a record number of PAX, it was darn close. Pleasure to run with you guys on Friday’s.

  • HDHH – Wednesday December 16 @ 6pm – American Tap Room

    Come join us for a non-running HDHH this week at the American Tap Room.  We will meet there at 6pm.  See you then.

    The ATR is located at Willow Lawn.

    1601 Willow Lawn Drive
    Richmond, VA 23230
    (804) 308-9013