Category: Richmond, VA

  • Rope

    17 lucky PAX posted on a perfect workout morning at 45 Minutes of Mary. YHC arrived just in time to plant the shovel flag and to declare “10 seconds” to go time. After a rope-facilitated face plant in the grass, the PAX headed out for a beat down. Here’s how it went down:

    THE THANG

    Mosey to corner of Grove & Westmoreland.

    COP:
    SSH x25
    Merkins x20
    LBCs x25
    IW x20
    Alabama Prom Date x20

    Mosey back to the Commonwealth Ave side of the track.

    The Lucky Horseshoe – The PAX has 33 minutes to complete the following around the track:

    Lap 1 around the track: merkins x 20
    Lap 2: merkins x 20, storm squats x 20
    Lap 3: Merkins x20, Storm Squats x 20, Scorpion Drydocks x 20
    Lap 4: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20
    Lap 5: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20
    Lap 6: Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20
    Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20
    Lap 8: WWII x 20, Lunges x 20
    Lap 9: Lunges x 20
    Lap 10: Victory Lap

    COT

    MOLESKIN
    – T-claps to those from today’s PAX who achieved Personal Records on the Lucky Horseshoe! At least 5 finishers, and everyone was really pushing during this one. It was great to see the way we were challenging each other along the way. YHC will be one of those finishers before long, 0.5 lap to go.
    – @Honey Do & @Bleeder came up with some different methodologies to reach the goal (do some extra exercises at one or more of the turns – by accident and on purpose, respectively).
    – For those that wanted to capture their progress, here you go:

    Honey Do – 9.5
    Ricky Bobby – 8
    Swirly – VICTORY!
    Fudd – VICTORY!
    Splinter – VICTORY!
    Bleeder – VICTORY B!
    Brain Tumor – VICTORY! (with 12s to spare)
    Chesney – 6
    Flash Dance – 7
    Loose Goose – 9.5

    PUBLIC SERVICE ANNOUNCEMENT
    RVA December Challenge put out by @Johnsonville

  • Putting up a Christmas Tree at NoToll


    10 strong souls posted in the gloom, and that’s putting it Mildly.

    THE THANG

    Mosey to water Tower and to the First COP

    COP

    25X SSH
    24X DonQuiote
    25X Deep Knee Bends
    24X LBC’s

    Mosey to corner of Field

    Merkin Ladder 1-10 around outer part of the Fields and parking Lot. (2 laps – 1 mile) using the four corners as each rung on the ladder

    Next evolution 11-20 Merkins, Using the four corners of the Parking lot.

    Circle up at the end of the Ladder-

    Do Merkins to Failure, then Merkin on knees to failure.

    Mosey to Bleachers for some Triple Check

    Pair up in teams of three- One does dips, one Planks, and One Runs a lap around the parking lot.

    Mosey back to the Shovel Flag

    COT

    Moleskin

    When YHC arrived at NoToll this am and having the Merkin Challenge Month in the rearview mirror, YHC thought about how to pound out a few more merkins; realizing that Christmas Trees usually need a ladder, the Merkin Ladder was needed to help put up a tree.

    KUDOS to South Cream, It was his second time out and he plowed through the entire set, Swirly did run back to check on his as he appeared to be face down in a puddle.

    TYA arrived a few seconds late, but to even it out his Bass Pro Fishing Rain gear was a few decades early, circa 1972. He was quoted in saying that this was the hardest post ever!

    No announcements, however, it’s my understanding that Johnsonville is putting together a form of challenge that includes Burpees… are you kidding me Burpees really?!….. Burpees Seriously Burpees!!!!!!!!!!! sign up on the Spreadsheet Jville is putting together.

  • Interval Day at #SourceOfTruth

    Seven of the faithful came out to #SourceOfTruth eagerly anticipating a bootcamp ground-and-pound. Johnsonville planted a shovel flag, took the Q, and proceeded to wreck all expectations (and himself). This is how it went down, more or less:

    Mosey across parking lot near the school for COP:
    25x ssh
    25x don quiote
    15x imperial walkers
    15x hillbillies

    Mosey to track and run 1 mile OYO at a moderate pace.
    short plank sequence

    COT at end of track:
    10 burpees OYO
    25x LBCs

    Line up on straightaway:
    5x 100m intervals
    25x bicycles
    10 burpees OYO
    25x LBCs

    Mosey to other straightaway and line up:
    5x 100m intervals
    25x dollies
    10 burpees OYO
    25x LBCs

    Line up:
    5x 100m intervals
    Short Plank sequence

    COT

    Moleskin:

    This was not a typical workout for F3Richmond, and YHC gave the PAX ample reasons to complain (and revolt). The thing that sticks with me though is that this PAX did not complain at all. Every person out there pushed himself very hard from the very first interval to the very last. YHC is impressed and humbled by the effort this morning and the amazing quality of these men. This is an incredible group.

    Before and after the workout, YHC and Wilson spent some time discussing the December burpee challenge. Both find the challenge to be more difficult than the November merkin challenge. YHC is hopeful, however, that the December burpee challenge will get easier as the month progresses and will, in the end, yield significant fitness benefits. I ENCOURAGE OTHERS TO ACCEPT THE CHALLENGE.

    YHC ran the 1mi. warm-up with Splinter, who effortlessly chatted as he whirled around the track. In contract, YHC was gasping for air and could only contribute an occasional nod or grunt to the conversation.

    A friend loves at all times, and a brother is born for a time of adversity. Proverbs 17:17

    Johnsonville

  • December Fitness Challenge to F3Richmond

    Many successfully completed the 5000 merkin challenge in November. That was some good work, but November is now behind us. I challenge men of F3Richmond to complete 3000 burpees over the course of December. Do you have what it takes?

    PS — For those accepting the challenge, I have created a spreadsheet to help track progress. It is at Goolge Sheets Link  (credit Splinter for creating the brilliant form).  Copy and paste a column for yourself…

  • A pile of Christmas trees already…

    A sturdy seven showed for the last November ’15 version of #ThePunisheRVA.  Undaunted by intermittent drizzle, we went after it like so:

    Mosey around the front yard and around to the west side of the school for the initial circle with:  25 x Russian Soldiers, 25 x Imaginary Jumpropes, 25 x Don Quixotes, and 25 x Standing Snow Angels.

    Jog around the back for a Four Corners variant on the blacktop – Bear Crawl to a corner and complete 9 Burpees (3 to the second power – squared, get it), Zombie Walk to the next corner for 16 Lunges, Crab Walk to the next corner for 25 Merkins, and skip to the fourth corner for 36 Mountain Climbers.  Rinse and repeat 3 times.

    Stumble to the playground equipment for a Triple Check – one PAX member completes Pikes while positioning his feet within a playground swing, another completes Pullups, and another jogs to a sign at the Bus Loop and back – performed three rounds.

    Stagger to the sidewalk on the west side of the school grounds for some Mary time – Indian Run style.  PAX pick a concrete square and complete 10 LBCs.  Hop up and jog to the next available square beyond the southernmost PAX member for 10 Hello Dollys(ies?).  Hop up and jog to the next available square for 10 Rosalitas.  Continue moving squares and completing the Mary rotation until we hit the stoplight at Laburnum.  25 Merkins while on our final square.

    Quick jog to the ShovelFlag for 24 Merkins and finish with COT.

    Moleskin:

    Our front yard at Holton is a sales lot for Christmas trees.  We avoided that space for this workout.

    Oddly enough, heavy rain happened later in the day.  Was comparatively dry for our time outside.

    Started with two count Lunges and Mountain Climbers for first two Four Corners trips – audibled to single count.

    There was some discussion about the November Merkin challenge.  YHC thinks a 10K Merkin target is insanity.  While Johnsonville seems geeked about a Burpee challenge, the group seems very interested in an LBC challenge instead.

    Good luck to our brothers participating in the Bear Creek run this coming weekend.

    Sign up for open Q slots.

    Reach out to folks who haven’t been out in a while.

  • #GridIron — Plenty of Calories to Burn

    Seven of the faithful posted at #GridIron during a comfortable late-autumn Saturday morning. Johnsonville planted a SF and took Q. This is how it went down, more or less:

    COP near SF
    25x ssh
    15x merkins
    elbow plank
    25x don quiote

    mosey to playground for COP
    25x lat pull ups
    25x merkins
    15x imperial walkers
    15x hillbillies

    mosey to shelter near old schoolhouse
    Ciabatta (alternating between dips and squats)

    mosey to grassy knoll
    10 minutes of burpees

    mosey to old schoolhouse
    Triple Check (alternating between wall sit, rotating plank, run to and around vollyball court)

    indian run to far side of track
    Ciabatta (alternating single leg Alabama prom dates)

    line up on track
    Ciabatta along track (alternating between bunny hops and walking lunges)

    COP
    25x bicycle
    superman (greatest american superhero theme song x 2)
    30x boxcutter (reversing direction mid way)
    leg lifts

    Mosey to SF (Earthworm sprint!)

    COT

    Moleskin —
    Ty Webb’s parents live down in Powhatan, and he was vising from Charlotte. We were glad he decided to post with us.

    Ty Webb and Jolly Rancher ran together on the triple checks, and they seemed to get a bit competitive. Jolly Rancher knocked out 12 burpees per minute at the grassy knoll, but struggled later the workout. YHC suggested that he try to pace himself a bit better.

    Earthworm lagged during the indian run, but then blew everyone out during the 100m “mosey” back to the SF. Unlike Jolly Rancher, Earthworm does know how to pace.

    Groh had made the long track back from Alabama the day before to make F3. We like to think he is ultra-dedicated. I supposed it could be that he can tolerate family for only so long.

    After having completed the 5000 merkin challenge about 10 days early, Chum Bucket is looking like he can bench press about 300 lbs.

    Honey Do was the sole double dipper and showed no signs of wear.

    Jville

  • Seven Eleven

    7 faithful posted for a sunday morning run. Weather 70 degrees and sunny.

    The Thang:

    Northbank to Belle Isle to Buttermilk. Optional jaunt through forest hill park.

    Naked Moleskin:

    Five of the faithful took the 7 mile option skipping the forest hill park options. Saab and TYA were the only takers for forest hill. Saab and I got a little lost during our run through the park and got and extra mile done for a total of 11 miles. Both options were good runs and should have us all ready for next weeks’ Bear Creek 10 miler.

    Lab Rat took a spill early on today. Little shaken up, but no blood and generally not worse for the wear. Heard on the trail today “I remember when Chum and Jville used to do trail runs”. We do miss you guys out there. Come on back for a run.

  • Look out for Bobo

    11 Pax joined us on a crisp fall morning.

    Sippy Cup leading:

    COP

    SSH x 25

    Russian Soldiers x 20

    Arm circles OYO big/little, backwards/forwards palms up/down

    Merkins x 12

    Russian Twists x 30

    Peggy Flemings (new calf burner exercise)  Balance on left leg with right leg out in front of you ~ 6 inches of the ground.  Hold.  On Q’s command swing the right leg back behind you while bending at waist to maintain balance.  Hold.  Repeat front and back one more time.  Switch legs and do the same with the right leg straight and left leg off the ground.  10-15 seconds per hold was a good challenge.

    Mosey up to top of carrilon steps for a 4 corners.  10 Burpees, 20 Ball dippers, 30 Merkins, 40 LBCs all on the carillon platform.  Bear crawl between corners, rather than run.

    Mosey to Hate Hill.  Exercises: Lunges, Walkout pushups, Duck walks, repeat

    Run up pipe and when you get to top do an isometric hold with locked arms on the parallel bars while waiting for the six.

    Wilson leading.

    Diagonal 4 corners (run along short end of field, sprint diagonally).  Exercises all x15 (LBCs, Right cross leg lifts, Left cross leg lifts, heel touches (from crunch position)).  Done 2x.  Finish things off with 10 pickle pounders in cadence.

    Dealers Choice Ring of Fire.  Each man calls out exercise for person to his right.  When dealer calls bonus, everyone does the exercise.  Exercises included: burpees, merkins, Carolina dry docks, Scorpoin dry docks, Peter Parkers, Mountain climbers, Parker Peters and some others.

    Partner up for Pole smokers x 15.  Finish off with 50 Merkins.

    Mosey back to flag.

    COT

    Moleskin:

    It was nice to have out of town guests Sir Topham Hat, OBT, Disney, and Exeter from Charlotte with us today.  They have family in Richmond and are up for the Thanksgiving weekend.  Have a safe trip back gents.

    Peggy Fleming is worth doing again.  The credit for naming Peggy Fleming goes to OBT.  There was a lot of laughter during this exercise—some of the Pax are balance-challenged, and others became balance challenged when they were laughing at those who were.  We tend to lack calf-specific exercises, so this is a good addition.

    Part way through Hate Hill, several Pax relayed the message that there were dogs and “Look out for Bobo.”  As it turned out, halfway through our exercise a man had pulled up in a pickup truck and had let out his dogs.  The first two dogs were unchained didn’t care at all that we were there, and YHC and TYA, who were running together, wondered what the big deal was.  As it turns out Bobo, the third dog, was chained to the truck right near the gate where our turnaround was.  As TYA approached the gate, Bobo him know with a vicious bark and snarl that getting any closer would be very unwise.   Everyone gave Bobo a wide berth after that.  “Look out for Bobo” became a workout theme.

    During the 4-corners diagonal exercise, Aisle 5 seriously impressed with his speed, blowing away most of the rest of the PAX.  Wow!  Sir Topham Hat, Disney, and Rosey also brought their wheels.

    Not all of the PAX made it up to 50 Merkins to finish off the workout—but we are getting stronger and even to suggest this exercise several months back would have been laughable.

    YHC’s choice of Hate Hill was a bit questionable since it was still kind of dark.  It would be best to move that to the end of the workouts until the morning light comes earlier.

    Good work guys!

  • Pink Friday

    7 faithful gathered on a crisp morning to burn some post-Thanksgiving calories.  They were introduced to a new type of running “game.”

    The rules:

    1. Split into 3 groups: slow, medium, and fast based on typical running pace.
    2. The boundaries of the game are Commonwealth Ave, Grove Ave., Monument Ave, and Malvern Ave.
    3. The goal of the game is to catch the slow group.
    4. All groups can run on any of the streets within the grid in any direction.
    5. No turns mid-block are allowed.
    6. No groups are allowed to make a U-turn at an intersection.
    7. Groups must stick together.
    8. If the med or fast groups catch the slow group they join them to form a larger pack.

    Game Start:

    1. The slow group heads right into the game grid.
    2. The medium group runs around Mary Mumford School and then heads into the game grid in pursuit.
    3. The fast group runs all of the way around the block of Mary Mumford and then into the grid in pursuit of the slow group.

    Game End:

    1. All running groups will meet back at the school in 45 minutes, whether or not the slow group is caught.

    COT.

    Moleskin:

    Game recap:

    In order to make the slow group more visible, Honeydo was given the honor of wearing a hot pink runners belt with a flashing red, dangling orb.

    The fast group (Sippy Cup, Saab, and Marv) got a bead on the slow group (TYA and HoneyDo) after about 15 minutes, and after a several blocks of cat and mouse caught them on the north side of the grid.  Marv’s knowledge of the neighborhood and outstanding eyesight proved to be quite helpful in spotting the slow group from several blocks away.  On the other hand, Saab, who runs without his glasses, is nearly blind to distant objects.  Fortunately, his speed came in handy in tracking down the slow guys in the half-block sprint.

    The medium group (Toga and Offshore) was unsuccessful in finding the merged slow/ fast group until the very end when we all converged on the school.

    We all agreed that this was a fun way to make the 45 minutes of running go by and was a good change of pace.  The grid seemed to be about the right size too, and the consensus was that the fast group was fairly lucky in catching the slow group in just 15 minutes.  It was a good change of pace.

  • Thanksgiving Lesson

    15 faithful posted for a pre-thanksgiving meal beatdown. Weather was 40 and sunny, beautiful day for a workout

    The Thang:

    Mosey to side of school, 16x Don Quixote, 21x Side Straddle Hops, 16x Merkins, 21x copperhead squats, 16x arm circles, 21x LBC. Pucker identified the significance of 1621 – the year of the first Thansgiving. Next trivia quesion: Where was the first Thanksgiving. 16 burpees OYO if you knew that first thanksgiving was in Plymouth Massachusetts, 21 if you believe it was anyplace other than Plymouth Mass. Double Applesauce Indian run to tree line and then to other end of field. Turkey day 10s. 46 Million turkeys eaten this year (so we will use the 4 and 6. Run to end of field, 6 burpees and 4 merkins, run back, 4 burpees and 6 merkins, Repeato x5. Mosey to tennis courts. 4 corners (to acknowledge the four states, LA, NC, TX, AZ, that have a city named turkey. 19 Stuart Scott Merkins in corner one, 34 WWII situps in corner two, 19 partner squat jumps in corner 3, and 34 LBC in corner 4. Repeato x 4. Circle up in middle of tennis courts for 6 MOM, dealers choice. Loose Goose selects Russian Twists x16. Toga selects Alabama Prom dates x 16, Q decides we should do the whole honeymoon suite (alabama prom dates, pickle pounders, morning wood, and monkey humpers) x 16. Mosey back to shovel flag for COT and out into the day.

    Naked Moleskin

    Hearty welcome to OBT in town from NC for Thanksgiving. Good to have him back at an RVA workout. He was the Q last Thanksgiving. Kotters to Dick Trickle. Also good to have him back in the PAX. He and many of the other PAX were confused at 7:45 when we continued the workout. It was indeed going to be a one hour beatdown.

    Lots of mumble chatter heard during the honeymoon suite series of exercises. OBT kept mentioning an obsession by F3 Isotope with hip gyration types of exercises. Wilson refused to do the morning wood exercises. After a great demonstration of the exercise by Loose Goose, Wilson tried one, maybe two of the exercise. After that he switched over to some Wilson’s Wife Approved alternative.

    Both Saab and Sippy Cup ran to (and from) the workout this morning. They had certainly paid it forward as far as pre-meal calorie burning. YHC saw Saab running down Commonwealth on my way to the workout. Saab was bobbing and weaving down the street. YHC asked if he was drinking this morning and he admitted it was not this morning, but he did have more than a few last night. Several of the PAX were double dipping after the working running either the Salisbury Turkey Waddle or the UR 10k. Best of luck to all.

    Thanksgiving theme was inspired by my first Thanksgiving in RVA. I was invited to dinner at Bleeder’s in laws house (long time Richmond residents and staunch southerners). During dinner conversation, one guest mentioned the morning article about the first thanksgiving. YHC queried about the article and what they had to say about the first Tgiving in Plymouth MA. “No, the article was about the true first Thanksgiving, the one in Jamestown”. I was stunned, but somehow kept my composure and let it go. Couldn’t help myself this morning when I had the lead. Had to make sure all know that the true genesis of Thanksgiving was indeed in good old MA.

    Great work out there this morning men. Although none of use have the perfect life (except maybe Bleeder), we all have a ton to be thankful for. We are truly the lucky ones in the world, living in the U.S., tons of opportunity, food on the table, and loving friends and family. I am thankful for all of that today as well as the F3 group that has been created here in RVA. Great group of folks….I now look forward to getting up at 5am daily to workout.