Category: Richmond, VA

  • Grammy Friendly Workout

    Six Punisher regulars escaped the post-grammy fartsack for a Splinter led beatdown.  Avoiding the brisk breeze we ran towards the back of the school for COP.  The following is more or less what transpired:

    COP
    – SSH x25
    – Hellicopter x15
    – Copperhead Squat x15
    – LBC x15

    The Thang
    Mosey to our favorite Monday morning bus loop for curb crawls.  Bear crawl across, crawl bear back.  Up to 7, repeat 7 and back down to 1.  Various Al Gore positions for the PAX members whom finished early.

    Quick jaunt across the sport court, admiring the newly wrapped goal posts, to find a friendly bench.  Partner up for Dora 1-2-3.  Exercises were step ups (x100), derkins (x200), flutter kicks – 2 count (x300).  Partner runs from the bench and around the bus loop while the other partner exercises.

    Slow saunter to the Pavilion for double 11s (or 22s).  Dips & Squats.  Starting at 20, perform dips on the bench then run to our favorite light pole and perform 2 squats.  Run back to the bench for 18 dips followed by 4 squats at our light pole.  Continue until numbers are reversed.  Plank up in a circle when finished.

    Quick clockwise run of ring of fire before flapjacking on your six for some mary.  20 count of american hammers, box cutters, APDs, maybe something else.

    Moleskin
    Toga strolled in as the last pax member today touting his fondness for Adele.  Apparently the grammy’s are an annual event in the Toga household.

    YHC’s timing was impeccable today as the tomatoes finished their loop around the complex right as we commenced APDs.  Luckily this was at the completion of the workout.  None of the PAX stuck around long after COP to find out if the authorities were called.

    Not much mumblechatter today as we were well distributed throughout the AO today.  Unlike last week, not much sitting in one place.  The only time Offshore’s shoe lights stopped shining was during hellicopters during COP.

    Great job to all today.  Those derkins were no joke.

    Splinter out.

  • A new Hate Hill

    A breezy sunny and 70 morning greeted 8 redwoods at RiverRun.  A couple RR newbies joined the veterans for a little off campus jaunt.

    A lap around the parking lot to pick up LIFO newbie Flipper.

    Warm up

    SSHx25, Hillbillies x20 (as always with optional Jville hop), Merkin x10, Flutter Kicks x20

    Mosey down the sidewalk, across Robious Road to Twin Team for some Hate Hill.  Partner up,  Alternate running to the glowstick and traveling up the hill with broad jump burpees, lunges and polar bears.

    Pause for some Mary – LBCs, Dollies, APD

    Love Hill going down.   Russian Soldiers,  Crawl bear, duck walk.  Plankarama.

    Up to the top of the hill, just to show the PAX how fun (hateful) the entire Twin Team hill can be.  More Mary-  Freddie Mercuries, Rosalitas.  Back to the start for a double ring of fire with merkins and 6 inch hold with leg raises.

    Numberama, Namearama YHC took us out.

    NMM

    Glad to see Flipper make it out to the closest AO to his Goochland abode, apparently last time he fartsacked on a Monday he could faintly hear the cadence across the river and decided to try it out. Slurpee was another first timer at RR, haven’t seen him in a while, good to see him make out out again.

    Honeydo’s presence was felt when YHC broke out the glowsticks as the turnaround points on Hate Hill.  Leftover from Halloween, they were found in a closet this weekend and were calling out to be used for a Q.  Honeymoon, as expected given his F3 name, has some big plans for Valentine’s Day so we worked in some APDs as prep work for tomorrow.

    This was one of those beatdowns that worked to the Q’s strength.  YHC is of the opinion that hills are fun for everyone, but am not sure all of the PAX share that perspective.  They are especially useful when at least one of the PAX needs to work on them for an upcoming race.  That hill is no joke and everyone powered through it multiple times up and down today.  Oyster is working on getting his legs back, pushing hard like he did today will speed that up.  Maybe next time YHC has the Q we’ll do some ground and pound, or maybe not.  That’s the beauty of just showing up and following the Q.

    Announcements:

    HDHH – Ardent, Wednesday 5:30

    Running events:  Belmonte – TYA, Smoky Mountain – Swirly, Ragnar – Toga

    Golf Tournaments: See Fudd and Wilson, more info from them soon.

  • “I don’t know why you don’t take me downtown anymore”

    9 tour guides embarked on a segway tour…..minus the segways….to show off the RVA to 1 F3 visitor.  The Q’s job this morning was to show off what Richmond was about, so we went full on Urban Assault mode.  Below is what transpired, and please keep your hands and feet inside the vehicle at all times:

    -Down the hill on North Bank….Maymont park on the left.

    -Head back up the hill and over to Texas Rd access.  Texas Beach to the right, then Hollywood Cemetery to the left.

    -Finish up North Bank at Belle Isle parking lot.  Belle Isle behind and to the right, Tredeger Iron works to the left.

    -Brown’s Island to Canal Walk.  Federal Reserve, the canal, graffiti art.

    -Pipeline trail.  The James River….up close and personal.

    -T. Potter bridge for a full view of the river during the last of the magic hour of dawn.

    -Up to Suntrust over to Buttermilk.

    -Saab’s got the runs….and he took them over to Forest Hill Loop for some solo action.  Hope your feeling better, there, Saab.

    -Back over the river for a glorious finish on the Nickle Bridge.  Total milage:  8.3 miles

    NMS

    Great to have a guest, along with the regular suspects out on a stunning morning.  Hopefully, LoveShack wasnt overwhelmed by all the touristy stuff, and was able to enjoy the trails this morning.  Also, great to see TSB back out for the long distance stuff after working her tail off during track season this year.

    Good times again on the trails.  Great run today, ya’ll.  Great to meet you LoveShack!  Hope to see you again soon.

    Lab Rat out.

  • UnderWeight

    Three of the PAX ripped open their spinach cans and gulped down the contents for an ambulatory KB workout, heavy emphasis on the arms below the elbows.

    Thang:

    x25 SSHs IC and x10 8-Count BBs Pan Pax IC

    2 Mile Circuit of KB Carries between 25 and 55 lbs. (mobile transition handoffs encouraged and necessary) and with multiple x10 L and R KB Presses and L and R KB Curls in motion and interspersed with, among other things, the following respites:

    x25 IWs IC, x10 8-Count BBs Pan Pax IC, x25 DQs IC, x10 8-Count BBs Pan Pax IC, x50 KB Pullovers IC, x25 Small Fwrd Arm Circles IC, x25 APDs IC, x10 8-Count BBs Pan Pax IC, x50 KB Pullovers IC, x25 Seal Jacks IC, x12 KB R Snatches OYO, x12 KB L Snatches OYO, x10 APDs IC, x5 APD L Extended IC, x5 APDs R Extended IC, and x10 APDs IC.

    COT: Numberama and Namearama and Prayer of gratitude and supplication at Einstein’s.

    Moleskin: We missed some of our regulars but WhiteDeer was determined not to spare the absentees from his good-natured disparagement. To be fair though, flames were fueled the evening before when WD apparently endured the derision of Mrs. J’Ville during a chance encounter at a local south side dining establishment. Being far more articulate (and acerbic) than her lesser half, Mrs. J’Ville succeeded where J’Ville has repeatedly failed – she left WD feeling less like a 12 point buck and more like an albino field mouse. J’Ville, NightCrawler, Cecil, Attila, and FlipPhone would be pleased to know that WD’s 8-Count BBs resembled convulsions defying medical explanation. On the other hand, CB posted with his usual quiet and efficient strength and fluidity, and brought his customary thoughtful observations to the fine dining we enjoyed at Einstein’s. Our numbers were modest, but the fellowship suffered not – thanks men!

    Stand Firm!

  • Dogpile Vacation – Hardywood Style

    “The sun, it does not cause us to grow. It is the rain that will strengthen your soul. It will make you whole.” Oh Hellos

    25 warriors rose to the dawn of a new day including two outstanding 2.0 female burpee slayers. We had clarity.  We had purpose.  We had a plan.

    It went a little something like this.

    COP – Mosey over to Byrd Park proper and gather by the lake. IC –  SSH X 20, Imperial Walker X 15, LBC X 20, Freddie Mercury X 15, Merkin X 10.

    Camp 1 – Mosey to pavillion near Maymont parking lot. Partner up and complete 3 rounds of the following – 10 Boo Ya Merkins, 20 Partner Leg Tosses.

    Camp 2 – Mosey to Hampton Road.  OYO complete 5 burpees.

    Camp 3 – Mosey to east Maymont parking lot to the halfway point.  To the entrance gate complete the following 10 Polar Bears & 10 6 Inch Snow Angels.

    Camp 4 – Mosey to Hampton Road and the Northbank Trail access point.  Complete the following.  20 Merkins, 20 Jump Squats, 20 two count flutter kicks.

    Camp 5 – Mosey down the trail to the service road.  Triple check -> Run, Balls To The Wall, Six Inches.

    Camp 6 – Mosey down access path just before the trail and all pax pick a spot on the railing.  IC 20 dips, 10 Incline Merkins.

    Camp 7 – Mosey up the trail to through the parking lot to the base of the hill.  Partner up and complete the following.  Partner carry 20 steps then switch places for 20 more partner carries.  Once each partner has completed a carry do 10 merkins.  Follow this success formula all the way to the brickhouse.

    Mosey back to the flag, numberama, namerama, Circle K lead us out.

    Moleskin – Way to work ladies and gentlemen!  It wasn’t until YHC began compiling the details of todays workout that the actual volume of work was recognized.  The distance covered was around 2.25.  Throw in a few laps on the Triple Check and we got in some work!  Fudd gets all the credit for todays F3 neighborhood expedition.  A few weeks ago he suggested we shake things up a bit.  Dogwood Dell is an awesome AO, but in the words of Thomas Jefferson “A little rebellion now and then is a good thing.”.

    YHC was presented with a new cultural norm this morning.  When you see the Q with a headlamp, best to get yours on as well.  Duly noted.  Welcome Backdrop.  Way to crush it this morning and many thanks for indulging in the endorphin laced Kool-Aid we like to consume around here.  If anyone says your workout like a girl. Thank them and share the legend of Cirle K’s 2.0s.

    News

    Feb 15th – HDHH (Hump Day Happy Hour) at Ardent.  See Lockjaw for details.

    April 24 Fudd is organizing a suicide prevention golf tournament.

    Running – Bel Monte TYA, Smokey Mountain Relay TYA, Ragnar Relay Toga

    Be super.

    Hardywood

  • F3RVA Podcast…Listen Closely

    Ok, that’s close enough.

    You can also listen on the soundcloud app.

    PODCAST 11

    PODCAST 12

    and in case you missed it

    PODCAST 10

    The back story on the photo, These was part of the ski gear YHC was wearing on the day YHC had a catastrophic fall on the slopes. Listen to Podcast 11 for the rest of the story.

  • The family that stays together, plays together, aka study up on the exicon before coming to an Opus workout

    14 eager and somewhat feisty PAX members showed up on a cold Friday morning for their beatdown.  This is what transpired…

    Semi-long Mosey around the church and the big field, back to parking lot for opening circle frivolity.

    YHC thinks these numbers are accurate.  There is no way to know for sure, though, since Abacus was in the fartsack.

    SSH x 30,  Smurf Jacks X20,

    Crunchy Frogs X18,   LBC’s x25

    Rotating Merkins X25,    Plank Jacks X30

    Red Bull Smurf Jacks X20 (Ouch)

    Booyah Merkin Mixer —

    Bear Crawl to a friend, do 7 Boo yah merkins with them, bear crawl to another friend.

    Repeato until you have done this with 5 friends.

    When you get to the last friend, stay with and do 25 rotating jump squats.  Head to field.

    The Family that Stays Together —

    YHC had a card that only he could see with 12 different ways to move from place to place.  PAX member called out a random number from 1-12 corresponding to the card and we moved to the next corner that way.  When we got to a corner, we did a different ab exercise for a minute and 15 seconds. ( A minute seemed way too short) 🙂

    Bear Crawl length of field, Heels to Heaven

    Skip width of field, Reach Throughs

    Frog Jump length of field, Reverse Crunches (see notes in recap)

    Chop Feet, American Hammers

    High Knees, Freddy Mercurys

    Head to pavilion for 10, 15, 20 dips and derkins.

    Back to flag for Superman and Ring of fire Merkins

    Moleskin:

    YHC spent some time studying the F3 exicon for this particular beatdown.  Every once in a while, the PAX was a little confused on what they were supposed to do.  YHC called out Reverse Crunches and looked around — every PAX member was doing something totally different.  SMH. I think they had fun with the newer exercises, though.

    [On a side note to Corporate, YHC  thinks we should somehow incorporate a Red Bull Smurf Jack challenge some time soon.  Those kicked butt today.]

    YHC needs a new watch and a new pair of gloves.  Watch totally farted out on me during the timed exercises.  They don’t make Timex watches like they used to.  By the end of the workout, YHC thought his fingers were going to freeze off.  Emoji offered up his hand warmers, which were amazing.  Will be buying some soon.  See you in the gloom!

    Announcements :

    BRR-see TYA, Smokey Mountain Relay-see Swirly, Ragnar-see Toga, Ashcreek 5K-see Spit

     

     

     

     

     

  • Tribute to the GOAT: TB12

    Seven, no eight, neigh nine RVA faithful posted to a Tom Brady tribute workout at Mary Mumford.

    The thang:

    Warmup – 12 SSH, 12 Imperial walkers, 12 Don Q, 12 Slow Bending Squat, 12 Mountain GOATs

    Curb Crawl – Bear crawl, 1 Irkin, Crawl Bear, 2 Derkins, repeat up to 12

    Mosey to tennis courts.

    Brady’s Bolts – 1 Burpee, bolt across all 4 tennis courts, 2 Burpees, bolt, repeat up to 12 burpees

    Ring of Fire – 12 two-count flutterkicks, legs 30/60/90, 12 merkins, plank

    Triple Belichick – partner up, partner one carry across, partner carry back, 20 leg throws, repeat 3 times through

    One Circuit run entire PAX – 12 dips, 12 4-count mountain climbers, 12 pull-ups, 12 sumo squats

    Backwards run to flag.

    2MOM – 12 Rosalitas, 12 Dollys, 12 LBCs

     

    Moleskin-

    Great work guys! Thanks for not departing when YHC donned the #12 jersey at kickoff. It won’t make an appearance until the next SB win. No TYA it’s not Brady’s missing game jersey. Wanted to do a little tribute to the GOAT, love him or hate him, the facts are disputable. OK you’re probably going to dispute me now. Arg.

    Spirits were high even through a very windy and slightly rainy morning. Sports, much like the workouts we all take part in, are essential to improving ourselves (humble opinion, some may think otherwise, but they’ve never been to an F3 workout). The camaraderie, the will to better, the dedication, it’s all integral.  Having someone there to push you, like when Swirly says ‘come on man, one more’, you make the effort. Or Hardywood gives his token’ that’s a success habit’, most of the time it’s on point.

    HDHH next Wednesday.

    -Singer

    B.E.S.T. Comeback Ever

     

  • Sneaking in a run

    Lucky number 13 posted for some kettle bell slinging action and still managed to get in their 1 mile challenge committment.

    Thang: Warmup COP= SSH, merkins, Bridge and Reach, Spiderman Twists, unweighted goblet squats

    Round 1: Sumo Squat and press x10, Deadlift and drop squat x10, Switch Swing x10: Repeato x2 (some random KB swings and ab work thrown in)

    Round 2: Execute 40 push press and 10 goblet squats then run the circle.  Repeato while decreasing  presses by 10 and increasing squats by ten each round (30-20, 20-30, 10-40).  Heal touches over bell to collect the six

    Round 3: Head to the columns, partner up and partner 1 bear crawls with kb while partner 2 executes 10 swings.  Run to partner and switch then repeato with 10x cleans and 10x snatch until each partner has completed each set.  Finished with varied speed Freddy Mercuries

    Round 4: Mosey to curb for pull overs and heal touches over bell

    Mosey back to parking lot for assembly line bell passes

    COT

    NMM:  Ye old back was still feeling it from the Anemone of Doom that Sippy Cup doled out yesterday.  That said, the PAX was ready to go and there seemed to be some expectation that YHC would be in rare form after it was insinuated that JVille was the grumpier.  YHC was in too good of a mood to reset the bar today, but there will be opportunities in the future.  The leading theory is that JVille is only the Mayor of Grumpville when leading.  YHC would encourage the PAX to test the theory.  White Deer stepped it up to sit in the heckler’s chair today, but most conversation was ended in round 2.

    YHC remains humbled that the PAX gets it done no matter what you throw at them.  Having never done the circuit we did in round 2, it was hard to gauge how long it would take.  Rosie and Gumbo rolled right through it with everyone else not far behind.  Honey Do then put his kettle bell dragging knuckles to work and was part of the only team to make it down and back during round 3.  Well done by all!

    Stay Classy,

    Toga

     

  • Overtime

    Super Bowl chicken wings and fermented beverages were no match for five fellows posting for The Punisher.  After brief greetings at the ShovelFlag we went at it like so:

    COP in school sideyard with 15 x Side Straddle Hops, 10 x Imperial Walkers, 10 x Don Quixotes, and Arm Circles with 10 small and 5 big both forwards and reverse.

    Quick mosey to the pavilion for 13 Acres Baker’s Dozen.  Thirteen exercises completed in sequence:  Carolina Dry Docks, Alternating Front Lunges, Box Cutters, Incline Merkins, Alternating Side Lunges, Flutter Kicks, Decline Merkins, Back Lunges, American Hammers, Merkins, Squats, Little Baby Crunches, and Mountain Climbers.  Start with 13 of the first exercise and complete 7 of the remaining exercises. Continue rounds of the same exercises moving the 13 reps while continuing 7 of the other exercises.  PAX completed 9 rounds.  In the ninth round, we completed 13 reps of the last 5 exercises replacing the Mountain Climbers with Burpees.

    Return to Shovel Flag

    Moleskin:

    YHC promised a post-Super Bowl friendly workout and opted for a ground and pound routine rolled out at prior versions of The Punisher.  As discussed in earlier attempts, we might make it through the rounds if the initial COP warmups are reduced.  We could also pick up the pace.

    Welcome to FNG Bunny Slope.

    Announcements:

    Efforts to fill out Blue Ridge Relay, Ragnar Relay and Smokey Mountain Relay teams continue – check with TYA, Toga, and Swirly respectively if you are interested.  Registration may still be open for the Belmonte race – we have F3 brothers shooting for different distances.

    Lockjaw is heading up a 2nd F Hump Day Happy Hour on Wednesday, 2/15 at Ardent in Scott’s Addition.