Category: Richmond, VA

  • You never know who might be listening

    Eight redwoods posted for super coupon Monday.  Here’s how it went down:

    Thang:  Mosey to field by school for warmup COP: SSH, Imperial Walkers, Strict “Sippy Cup” Merkins, Goblet Squats

    Mosey to basketball court for suicides: 1. Suicides with coupons and flutter kicks finisher, 2. Suicides with coupons and burpee finisher, 3. Unweighted suicide

    Mosey to wall and partner up:

    1. One person executes Wonderbras while partner does 10 burpees, repeato x3
    2. One person holds BTTW while partner executes 20 kettlebell swings, repeato x3
    3. Unweighted suicide
    4. Mosey to playground where one partner completes 10 weighted step ups while partner does froggers, repeato x3
    5. Complete max pull-ups (unassisted and then continuing with spot)

    Mosey to flag for Mary fun:

    1. Face your partner and execute sit-ups with coupon pass for 2 min
    2. Partner one does 10 coupon presses while partner executes flutter kicks, repeato x3

    COT

    NMM:  Someone who shall remain nameless (Hint: name rhymes with blob) recently stated in some rather blasphemous words that they would never lift a kettle bell.  Challenge accepted!  The PAX was greeted with an array of coupons befitting an F3 coupon Monday: 45# kb, 35# kb, 2 25# db, cinder block, and one 25# kb kindly lent by Mr Bucket.  Hilarity ensued as it quickly became evident to the PAX that nobody was getting out without carrying some weight through the exercises.  At least two of the PAX noted that they didn’t know what to expect, but it wasn’t what they got today.  YHC believes that boredom is the enemy of fitness, so it’s always good to mix things up.  Other items of note:

    • Double Bag was back and crushed it.
    • Ronnie suffered an injury while falling out of a tree.., but not on the F3 clock.
    • Saab did indeed abide through the whole thing.
    • Beware of alternative facts spread by Lab Rat on proper burpee form.
    • Kettlebell swing lessons are given on Thursdays at Circus Maximus.

    Stay Classy,

    Toga

  • Dry trails again

    “I shall pass through this world but once. Any good therefore that I can do or any kindness that I can show to any human being, let me do it now“. Let me not defer or neglect it, for I shall not pass this way again.”
    ― Stephen Grellet

     

    Six adventurous souls met at the trail head Sunday morning to enjoy a day created for running.  Here is what went down:

    Route:

    -Buttermilk (thru the tunnel) to Forest Hill Loop and back to car.  Most GPS’s had  7.0 miles.  Rosie’s took a short cut.

    -Saab and TYA opted for a longer route of which YHC was not privy to.  My guess is these long runners got in around 12 or so miles.

    NMS

    -Saab didnt know about his Facebook fan club.   He does now.  Also, he now has a beer!

    -Honeymoon was impressed with Forest Hill loop.  YHC is guessing he will be a regular on the trails in short order.

    -When TYA is on a mission, he is head down plow forward.  He was all business today.  YHC thinks he may have left his tights in my bed though.  My truck bed, guys!  Grow up!

    -Be careful how fast you are running on the trail, you never know when Hardywood will be coming the other way.

    -Upchuck is proving to be much better versed at talking and running than Lab Rat.  There is a shifting in the universe, and Lab Rat might be losing the mumblechatter king (or at least jester) title.

    -It’s really hard to make fun of Rosie, he’s just too damn nice.  Great running with you again, brother!

     

    Lab Rat out.

  • Looking at your watch won’t make it end any sooner…

    18 unsuspecting gents descended upon Dogpile for light calisthenics and a round of Tai Chi.  This is what actually transpired…

    COP:  SSH, DQ’s, and Arm Circles

    Dora’s:  Merkins (100), Leg Toss (100)/Flutter Kick (100), LBC (300).  Partner runs up hill (the very steep one with fencing at the top.

    Run to (Golden) Triangle…there’s a dirty joke there somewhere. Bear Crawl, 10 Merkins, Run, 20 Burpees, run (backwards) up hill, 30 WWII’s.

    Wheelbarrow’s up carillon steps.  Perform Merkin at each step.  Each partner does one round.  Alternating leg tosses (10) once done.

    Jacob’s Ladder: Starting at top of hill perform first of the following, advance to bottom perform second, advance to top on other side complete 3rd, then increment:  For example 1 merkin, 1 J-Squat, 1 Burpee, 2 Merkins, 2 J-Squats, 2 Burpees, etc.  All the way to 7

    Amphitheater:  5 dips then 2 merkins.  Alternating steps all the way to the top

    COP:  Freddie Mercuries, LBC’s, Rosalitas, Merkin ring of fire

    Moleskin:

    Since YHC has logged almost daily posts this month he wanted to end the month right.  As such he chose one of his favorite AO’s, selected some of the most punishing exercises hatched by other sadists in the group, and took the opportunity to try something new.  As one who likes a workout that leaves folks a bit fatigued at the end, he hoped he succeeded in this regard.

    Having not been privy to much mumble chatter, YHC will just list the fond observations and revelations he gleaned from today’s workout:

    • There was apparently a fair amount of watch monitoring today.  This could be chalked off to either boredom or a desire to see if there was still time to attend another F3 workout in RVA.  YHC will work harder next time to keep the PAX better occupied.
    • If you see something that resembles chocolate soft-serve, don’t touch it…it may have been skillfully placed there by Fudd
    • Speaking of Fudd, Lab Rat loaned him a new personal entertainment device. Still not certain what it’s exact use is, nor the legality of it’s implied use in all 50 states

    Announcements:  Fudd will be sending more information regarding an upcoming fundraiser (golf tournament) to benefit suicide prevention.  The PAX appreciates his dedication to this cause.

    Saab abides

  • Podcast…Listeners beware


    You have been Warned:

    Podcast 8

    Podcast 9

    Special Thanks to Hardywood for being part of the Show

    The story behind Podcast 9: Realizing that bringing photos to a recording studio might not be the brightest move, but then leaving them for the YHC to properly insert them into the Backblast so that all can enjoy the photos and story behind them, is a level of bravery and courage that few people in the world possess. KUDOS to TYA!

    Enjoy!

  • Coneheads

    A Pax of 14 showed up for Guppies virgin Q at The Creek.  At first, Guppy and Abacus were anxious that no one would show as there was only one car in the parking lot at 6:25.  But we start at 6:30 and not at 6:25. This is what transpired:

    Mosey to the side parking lot

    COP

    • X27 SSHs
    • X54 LBCs
    • X27 Imperial Walkers
    • X54 LBCs
    • X10 / 5 / 10 / 5 Arm Circles

    THANG

    Guppy, being a runner, put together a Q that mixed some of his favorite exercises with some running. The run took us through Forest Lake on a 1.7 mile jaunt.  We cut through the pavilion and ran down Wyndale, took a left at Linderwood, followed that all around the lake and to the stop sign.  Took a left at Wynchwood and went back to the start of the run at Wyndale and the pavilion.  But oh! What about some favorites?  Don’t be disappointed, fun was had at each cone that was laid out on the course.  11 cones to be exact.  As the pax arrived at each cone they began that cone’s exercise.  Once the last runner arrived, the pax did 10 of the said exercise together.  Here are the 11 exercises:

    • Burpees
    • WW II Sit-ups
    • Squats
    • Crab Cakes (in cadence)
    • 6 inch holds (30 seconds)
    • Merkins
    • Freddie Mercuries (in cadence)
    • Kerioke (across the street)
    • 5 count Leg Crosses
    • Werkins
    • Jump Squats

    Mosey back to the flag

    COT/Namorama

    NMS

    Guppy was excited as a 4 year old before Christmas Morning for his first Q.  Planning was done to ensure a good solid beat down.  Warning was sent of FB to ensure the pax brought their running shoes.  Giving all who are connected on the social media addict house a clue of the 2 miles of running ahead of them.  Abacus laid out all the cones prior to waking up Guppy and picking up LP.  Feeling the coldness of the morning, an audible was called on Abacus’ attire.

    Pulling in at 6:25 nervousness pulled on Guppy, for only Spit was there for his beat down from a 13 year old.  The flag was planted and the cars rolled in.  Mostly cars for 2 or more, bringing the Pax to 13.  Wild Thing joined us a few minutes late as he got caught in an especially intoxicating aroma in the fart sack. COP was a lesson in chewing bubble gum and patting your stomach at the same time.  Cadence, that is consistent, is tough.  Support was lent, as that is what we do in life.  We help support and ensure success of each member of the pax.  Given today is the 27th of January, Guppy had COP exercises consist of – – – 27s…  Mercy was asked for by the Pax, but the YHC laughed an eerie evil laugh and continued his punishment and counting.  However, mistakes were made and the pax missed out on 2 sets of exercises in COP.

    Next the pax learned the plans of the YHC.  It was explained that the Pax would run to a cone do an exercise till the whole Pax arrived and then do 10 of said exercise together.  Then they would run to the next cone, repeat and enjoy ten more times…  Mumble chatter was high amongst the youngest of the Pax as they controlled the fate and suffering of the whole Pax.  YHC at the first cone also let the Pax know they will be responsible of clean up – – picking up and bringing each cone with them.

    There was some outsiders that were confused and concerned as they saw 14 men doing all sorts of perplexing exercises.  Pace of one outsider, coming upon the pax in the middle of doing Crab Cakes, was definitely faster.

    Announcements:

    •    May 21st Ashcreek 5K.  Sign up at ashcreek5k.com and sign up under the team F3RVA
    •    Thursday mornings – Come to the Shining and dive into the Bible with your fellow Pax members
    •    Kettle Bell workout on Thursday Morning – Meet at Rise and Shine at 5am do Circus Maximus and then be back for The Shining.
    •    New Mechanicsville A/O coming soon.

  • Nollirac

    17 strong showed up for some running and biking through our fine city’s streets.  There was a chill in the air.  If only there was an app to predict the weather….

    The routes – Carillon routes backwards (Nollirac) in 4, 5, and 6 mile distances.

    YHC

    A Pax favorite in a forward route, this reverse routing satisfied all.  6 milers found the need to commit to 6 early on which was a new dynamic.  There was academic debate among the Pax to determine which route was hillier.  Personally, I think the reverse route was hillier.

    One thing for certain, the reverse route brings 4, 5, and 6 milers together for the last 4/10ths of a mile of everyone’s routes which is great for camaraderie.

    It was good to see Ricky Bobby out after some time off.  Double Bags did a great job committing to today’s run and covering those miles.  Well Done!

    TueKan disappeared somewhere en route.  The Pax speculated that he had been “swiped to the right”.  Speaking of disappearances, the 6 milers were met by a voice out of the shadows of the Carillon suggesting their pace today was sub-par.  Was it their inner voice speaking or a concerned citizen?  Sounds like a conspiracy.

    Announcements:

    -Marv can predict the weather with some degree of accuracy.

    -February HDHH February 15 – Unless TYA is selling a house, I will Q this one.

    -Saab Q tomorrow – This has been advertised as a strict kettle bell workout without any self-deprecating humor.

  • Suck Relays at the Circus

    A sold out show at the Circus, as 16 brave men embraced the spring-like morning and jumped at the opportunity for fitness, fellowship and faith while swinging some weighted bells around.  It went a little something like this:

    COP –

    • SSHs x25 IC
    • LBCs x25 IC
    • Helicopters x10 IC
    • LBCs x25 IC
    • Halos x10 clockwise then x10 counter-clockwise IC
    • LBCs x25 IC
    • Slow Goblet Squats x20 IC
    • LBCs x25 IC

    Mosey to the circle for Catch your Partner – Partner 1 takes both bells and lunges around the circle, Partner 2 performs 3 burpees and catches Partner 1 for the flapjack.  Lunges audibled to waiter carry for second half of the loop.

    Mosey to covered columns for the main even, the Suck Relays.  Form two lines of 8 and spread out 2 men at each column down the line.  While one duo ran the loop, the PAX stationed at the columns performed various exercises, then bear-crawled to the next station when the rabbits completed their lap.  During the second relay, the rabbits performed 50 LBCs instead of running the loop and the transition between stations was lunges.  Exercises at the columns included: two-handed swings, clean and press, squat and press, snatch, WWII situps and press and something else that completely escapes YHC at the moment and wasn’t on the weinke because frankly YHC didn’t expect so many patrons at the Circus today.

    Once the Suck Relays were completed, the PAX moseyed back to the parking lot for a ROF – PAX held six inches with bells held high and each PAX took turns completing 10 WWII situps and presses.

    LBCs x 25 IC

    2 minutes of swings to take us out.

    COT – number-rama, name-a-rama and YHC took us out.

    Announcements:

    • Listen to the podcasts and for Godsake, someone get Saab a kettlebell!
    • Ragnar – trail run and camping – see Toga
    • Mountain Relays (Smoky and BRR) – see TYA
    • The Shining every Thursday in DAVILLE – show up for some great 3rd F and Food (the other, more pleasant 4th F; not the one often produced by Wilson)

    Moleskin:

    What a morning at the Circus.  First, the gloom was hardly gloomy.  Second, the cars just kept rolling in.  Great turn out this morning fellas. And, thanks for indulging the Suck Relays.  Heavy on the swings and upper-body today, but all PAX members pushed through.  Kudos to Mud Face for sucking up the heavier bells at each station to keep Emoji from blowing out the other shoulder.  I thought it was odd that all the 30 and 35 lb KBs ended up on the same side of the columns — MEN TO THE RIGHT!

    Strong work men.  A pleasure as always to step out front.

    Make the most of Today.  No more Gumbo for you!

  • Herding Cats

    16 pax plus Q gathered this morning in the parking lot of Mary Munford for 45 minutes of chaos.  The Q heard grumblings of rain drops, but the weather seemed kinda 70 and sunnyish to him.  Here is what was attempted:

    Warm up run

    COP (Yes, TYA…slightly extended)

    • SSH
    • Scissors  Top Hat and Cane Dancing Frog Rag Time
    • Copperhead Squats
    • Arm Circles
    • Merkins
    • Freddie Mercury’s
    • LBC’s
    • Crab Cakes
    • Crunchy Frogs

    THANG

    Relay Race Potpourri- Teams of 4 (Q was odd man out and shadowed Saab), perform stated relay on tennis courts.  Waiting pax alternate between planks with X5 IC merkins and Al Gores with X5 IC Copperhead squats per runner.

    • Burpee Suicide Relay- Runner performs suicide with a burpee at the end of each tennis court.  Touch the line upon returning each time, tag out to teammate when you return from the 4th court.
    • Bear Crawl/Crab Walk relay- Runner bear crawls past 2nd net, then performs X10 merkins.  Crab Walk past 4th net, perform X10 crab cakes.  Sprint home.
    • Wheel Barrow relay- Partner wheel barrow the length of tennis courts, swapping out at each court.  3-legged run with partner back.
    • Karaoke relay:  Combine into 2 teams of 8, karaoke facing school to 2nd net, karaoke facing Cary Street to 4th net, sprint home.

    NMS

    The pax seemed to be working against the Q this morning.  YHC wonders if this was out of love of the Q, or revolting against him due to his silly idiosyncrasies.  (YHC has settled on love of the Q, for the sake of his fragile ego.)  It all started when Q asked the pax whether they would like the standard boring counting for SSH’s, or the making a glorious sound method made (in)famous last time YHC had the Q (Doo Wah Diddy).  Pax resoundedly chose cadence….whatever.  Then, they just started singing on their own.  To protect the Q’s ego, he will chalk that up to him inspiring the pax to make their own glorious noises instead of just listening to the Q sing.

    Then, the circle started shrinking! It got smaller….and smaller…..and smaller.  The Q had a choice to make, fight or flight!  Lab Rat quickly picked the closest hole between two pax members and rag-timed his way out, barely making it to safety before the pax closed in on him for good.  It is also important to note that, while flustered, the Q’s cadence calling remained consistent.  YHC found that this is important to TYA’s well-being this morning.  You want to make TYA quit, change the cadence.  Good to know.

    YHC has done relay races in the past.  He did not remember the instructions being so difficult to convey to the pax.  So many corrections to be made!  It started out pretty rough with teams leaving before the Ready set GO!  Team 2….the whole team….took off on the 2nd relay together.  By the end though, the pax started to catch on, and we had a really competitive relay to finish it off.

    Although YHC likes to have something for the winners (such as calling out the next exercise or something of the sort), he was just too busy trying to make sure at least the important instructions were clear enough so as to minimize the standing around and make sure everybody gets a good workout in….while hopefully having a little bit of fun at the same time.  Mission accomplished?!?  The Q has no idea, but he is sure that the pax will let him know in good time.

    Special thanks to Saab for going twice on the wheel barrow relay, so that the Q would not get accused of holding the “clip board”.

    Thanks for playing along, gentlemen!

    Announcements:

    -Lunch today, noon o’clock at Pops Market on Broad.

    -Glad to see Guiness (Charlotte), Wheelie (Mechanicsville), and Carmen San Diego (Southside) make the trip to Mary this morning.

    -Circle K is still wearing his G-string looking for any dollar bills he can get to pay for the sex change CSAUP refreshments.  Hook the man up!  Truly men, test that thong and stuff it with a roll of nickles.

    -Thoughts and Prayers for Guiness’ sister in law, Kathy.  She is in the hospital and working hard on a recovery.  (Septis?)  Whatever it is, we wish her a speedy recovery.

    Lab Rat out.

     

  • Next level Podcast…Caution advised


    You have been warned:

    Podcast-6

    Podcast 7

    Thanks to LabRat for Participating this week.

  • If there is no struggle, there is no progress.

    It was a dark chilly morning in January, and the clocks struck thirty when five brave men entered the gloom. To their surprise no Q was assigned. Wilson took the lead and here is how the time went……..well something like this as there was no weinke!

    Mosey to front of school for COP

    LBC, Superman, Pickle Pounder, SSH & Don Quixote

    Mosey to side of school for triple check, but first LBC, Superman, Pickle Pounders. Partner up one runs and the other does box jumps, wall sits & merkins.

    Mosey to access road by side of school for like hill, but first LBC, Superman, Pickle Pounders. Partner up one runs to end the other does lunges, walkout merkins & broad jump burpees.

    Mosey to basketball courts for some suicides, but first LBC, Superman, Pickle Pounders. 1st round regular suicides. 2nd round 5 merkins at each line. 3rd round……but first LBC, Superman, Pickle Pounders – backwards run suicides.

    Mosey to bus loop for some mary to finish the morning. LBC, Superman, Pickle Pounders & Cross Leg Lifts.

    Short Mosey to VSF, number o rama, name o rama and YHC took us out!

    Moleskin

    On the ride to SOT Honeymoon & I wondered who was the Q. YHC is still feeling the effects of the CSAUP & Murph Monday so I was wondering if we were going to run today. Never told Honeymoon – dude have you seen that guy run? Gotta keep my image up…..LOL We got to AO first and started to call out the cars as they arrived. Was bummed not to see Aisle 5, Rosie or Lugnut, but we pressed on. Gumbo & McRib both knew no Q was assigned so they immediately stated they would. Imagining I was on Celebrity Apprentice I boldly stated “I got this”! Without a weinke! Shortly into the run I was scrambling to figure out what to do. I might have answered my question..do I just make them run for 45 minutes on the track? I dug deep and came up with what is above. Might not have been as smooth as I wanted (Honeymoon would not stop the mumble chatter during COP) I might have barked at him, but I would have it no other way! As we worked our way around the AO I kept thinking of what I am challenged to do, so I did those things. Like running. We did approx. 600 LBC’s today. Just because!

    Have a great day and I look forward to being in the Gloom with you fellas!