Category: Richmond, VA

  • Ones’ Complement

    Fourteen WDog regulars + 1 non-FNG but FN-Wdogger circled in the darkness promptly at 5:30.  Sippy arrived precisely at 5:29 which gave the PAX the typical 60 second warning.  Quick mosey to the far circle for brief disclaimer then COP:

    COP
    12 – Don Quixote
    1 – Burpee
    12 – Copperhead Squats
    2 – Burpees
    12 – Slow Merkins
    3 – Burpees
    12 – Mountain Climbers
    4 – Burpees

    The Thang
    Mosey to the rusty cage to pick up Honey Do’s favorite coupons.  Partner up with 1 partner carrying the coupon back to the stage.

    One partner is on the stage doing an exercise while the other runs counter-clockwise around the Carillon.  Muscle up on stage without using the stairs.  Each exercise was repeated twice.  Exercises were: Doc Brown’s (squat with a toe raise at the top), side lunges, and curls/overhead presses.  Flutter kicks between sets until everyone completes.  Last set included partner people’s chair while passing the coupon back and forth.

    Mosey back to take the coupons home then complete 5 burpees.

    Mosey to the amphitheater for 11s with derkins & dips.  Start at the bottom, go up 1 step and complete 1 derkin, come back down to the bottom and complete 10 dips.  Next go up 2 steps and complete 2 derkins, come back to the bottom for 9 dips.  Continue escalating until you do 10 (yes TYA 10) sets.  Plank-o-rama at the bottom until everyone completes.

    6 burpees OYO.

    Mosey back to the flag for a not-so-quick round of monkey humper ring of fire.  10 humpers then pass to the next, starting with Circle K.

    Number-rama, name-a-rama, the end.

    Moleskin
    YHC always loved math but TYA should recognize that the entire world does not revolve around math.  In fact, the entire world revolves around the sun which is 101011110111100111100000000 miles from earth (YHC guesses).

    Hardywood offered up to name the side lunge exercise after the Jackson 5 and commenced singing doo wap.  As Q, YHC questioned his transition from the Jackson 5 to the Hanson Brothers.  Turns out Hardywood has a great deal of knowledge about the brother band from Oklahoma.  Talk amongst yourselves.

    As is typical for a Splinter Q, I missed out on an opportunity to be more explicit with instructions.  This inevitably happens once per Q and will continue to work on it.  Thanks to Singer for reminding me of this post-workout.

    Running with the coupons was fun until someone busted Honey Do’s sack.  We may need stronger sacks.

    Announcements
    Opportunities exist for team relay races.  If you haven’t participated in one before you should.  Contact TYA for Smokey Mountain & BRR info.  If you enjoy camping & running contact Toga about Ragnar.  Toga may even share a tent with you to stay warm.

    Next iteration of the podcast is ready.  Listen intently.  Ideally while not drinking coffee as your keyboard may suffer from the dispersement of micro-particles of caffeine.  Bleeder to post soon.

    As you witnessed, Circle K knows his way around a big grill.  In lieu of hugs and kisses, Circle K accepts 2″ by 6″ artwork modeled after dead presidents.  If you try to hug or kiss Circle K there could be more sack ruptures.

    Splinter out.

  • Old Glory Returns to DaVille

    14 faithful and 1 extreme LIFO came out on this windy Tuesday morning to see the return of Old Glory to DaVille. This is how it went down:

    Mosey around the HS and MS (about 1/2 mile) with shovel flag

    Short COP
    – LBC’s IC x 25
    – Crab Cakes IC x 15
    – Arm Circles x10 small x5 big reverso

    Old Glory Main Event

    Complete 2 laps around the soccer field = 1 rotation with the following exercises:
    – Lap 1: 20 Merkins at shovel flag, 20 Jump Squats at far corner
    – Lap 2: 20 Burpees at shovel flag, 20 WWII Sit Ups at far corner
    Complete as many rotation as you can in 30 minutes

    Victory Mosey
    Person in lead carries flag, exchange the flag when passed. Mosey around the HS and MS (about 1/2 mile)

    Numberama/Namorama

    Abacus took us out

    Moleskin

    Phonics had the original Q this morning but it seem the winter bug got him so a fartsack morning was needed. He posted on  DaVille FB Messenger asking for someone to Q in his place. Since no one spoke up YHC decided it was time to bring back Old Glory.

    Old Glory was one of YHC’s first experiences of F3 (Thanks TYA) and since it has been 7 months since it’s been at DaVille it was time for a return.

    YHC decided the break up the traditional one mile warmup run since most of the PAX was still recovering from CSCAUP this weekend. The PAX was ok with this.

    Mumblechatter  was low today mainly do to the fact that the PAX was focus at the task at hand.

    Shout to Abacus for leading the PAX with the most rotations (5.5) and to Atlas for pushing himself to finish.

    Stay tune for more Old Glory workouts at DaVille soon

    Announcements:

    • Some F3 RVA shirt still on discount sale. See Lab Rat if you want one
    • AshCreek 5k May 21st. Look to have a F3 Team represented at this event in our community. $25 if you sign up before May 6th. Register under F3RVA. See link for sign up and more details http://www.ashcreek5k.com/
    • I have created a new Old Glory tracker on the Q signup sheet in google docs for those that want to see how much stronger they get. See the link below: https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit#gid=235075204

    SPIT ON THAT!!

  • No Brown Water @ NoToll

    8 NoToll regulars braved the wet cold and rallied post-CSAUP for a gloomy beatdown that went something like this:

    Brief mosey

    COP: SSH, DQs, LBCs, Crab Cakes, Bob & Weave

    Mosey to Tennis Court

    Line up on side line for Inch Worm

    Mosey back to parking lot

    Guantanamo x2

    Bear Crawl Snake x2

    Mosey to back parking lot

    4 Corners: 10 merkins, 20 lbcs, 10 gorilla humpers, 10 box cutters

    Repeat x4 increasing 10s by 5 and 20s by 10 until we do 25, 50, 25, 25
    Introduce 20 poll smokers each time after the first round

    Mosey to bleachers for Bleacher Work: 1 min box jumps/step ups, 1 min dips, 1 min muscle-ups, then 30s of each

    Mosey back towards SF

    2 min of Mary: Flutter Kicks & Alabama Prom Dates

    COT – Hardywood took us out

    NM

    Lots of mumblechatter post-CSAUP…thanks to Wedding Singer for maintaining the Q’s cadence during the SSHs. YHC did his best to not pull a Wilson as the PAX was paying no attention to the Q at first. The Bob & Weave shut everyone up…mostly because YHC’s cadence call was all over the place.

    Tennis courts retain water.

    Honeymoon requested Merkins rather than planking during the Crawl Bear Snake. YHC invited him to merkin if planking wasn’t enough. After 2 rounds of snaking (without gloves because they had been soaked during the Inch Worm.), Honeymoon abided.

    YHC stayed on pavement today given the rain totals RVA received over the last few days. No Brown Water today.

    Don’t ask FlashDance for pointers on KB swings…instead, check with Rosie on good form.

    Thanks for coming out gents!

  • Taxi Cabs, Saabs and Subarus

    Nine men arrived generally on time for today’s iteration of Spider run.  One more joined after securing moderately appropriate parking.  Q was hoping for, and received, even numbers for a new type of running workout.  Here is what transpired:

    Route:

    • There was no route.  Much confusion arose.

    The Thang:

    • Mosey to the intersection of Westhampton and UR Drive
    • Instructions were to partner up with someone of different ability than your own.  Partners run in opposing directions around the loop of Crenshaw, Keller, Westhampton, UR Drive.
    • When the partners meet turn around and return to the rendezvous point
    • Repeat a second time, attempting to beat your partner to the spot where you turned around the first time.
    • Mosey to the intersection of Richmond and Gateway.
    • Choose new partner and repeat same strategy.  Loop included Gateway and Richmond Way.

    Moleskin:

    Your mileage may vary as there was likely no 2 people with the same mileage.  YHC was desiring something different considering the majority of us hit longer distance mileage this past weekend.  This workout was intended to introduce speed work and hill work in the same concept.

    Observations:

    • Respect to TwoCan and his service to our country.  You witnessed something that has only happened 58 times in history.  Regardless of politics, #respect to you.  Tomatoes in gowns is always a good thing.
    • Tinder leaves many in the PAX at a loss for words
    • BT mentioned shotgunning and YHC’s first thought was a slightly chilled can of Natural Light…
    • Make sure you sign up to Q before Saab’s bedtime or he will show up thinking he is Q

    Announcements:

    • HDHH is in the works.  TYA may bring lasagna.
    • Circle K likes hugs but he would certainly appreciate PAX members make it rain.  Thanks for the support for CSAUP Saturday.

    Satire is alive!  Splinter out.

     

  • Rock Stars

    5 strong Oaks ignored the call of the Monday morning fartsack and met a blustery rainy morning to start the week off right.  Here’s what went down.

    Thang:

    COP: Abe Vigoda x 10; Forward arm circles, palms up, 10 small/5 big then reverse, palms down, 10 small/5 big; Copperhead squat x10; SSH x 21

    Mosey to top of Stairs of Pain to pick up one large stone for Native American Rock Run back to park’s sled hill.

    Slide and the Family Stones:  Each PAX takes a stone and proceeds to slide step to the top of the sledding hill.  At the top, perform 5 burpees.  Slide step back down the hill carrying stone facing the same direction and perform 10 merkins.  Repeat 2x facing each side for a total of 4 reps.

    Mosey to playground for some Pull and Squat.  Each PAX performs 5 pull ups, 5 chin ups and 10 squats, then runs to touch the Stone House and back.  Repeat x 3.

    Mosey to circular drive in front of stone house.  Run to picnic tables on opposite side of house  for step ups and dips.  First round x 5, second round x 10, third round x 15.

    Mosey a few steps to the grassy island to the north.  Perform one (1) sprint at full speed around island.  Retire to the island for 6 MOM.  APD x 10, one-legged APD x 10, Freddy Mercuries x 20, Dying Cockroach x 10, LBC’s x 50.  One round of 10 x merking ROF.

    COT

    Moleskin:

    Having never Q’d Batteau, YHC spent some time on Sunday scouting the AO, not wanting to disappoint an anxious PAX filled with anticipation and still on a high from a most excellent CSAUP event.  As if on cue (or Q?), who should show up behind YHC but Hardywood,along with his M and 2.0.  It is quite possible that Hardywood is a mythical park Sprite charged with protecting and nurturing the city’s natural treasures, or maybe he just works out all the time.  Either way, it was great to spend a few minutes with him reflecting on the awesomeness of the previous day.  Having damn near killed myself on the slippery brick walkways on Sunday, YHC made the decision that the workout would take place on high ground in the grass, and hopefully the PAX was able to shake out the soreness while at the same time feeling sufficiently worked.  The Native American Rock Run was improvised and more difficult than expected, and the slide hill was a throwback to an old basketball workout.  Everyone crushed it.  During the sprint, YHC completely gassed himself while Hardywood and Sippy Cup showed their wheels and blew by me as if i was a statue.  As always, Swirly owned the pull up station, and it was really good to get to sweat it out with Wheelbarrow, whom I’ve not gotten to spend enough time with.

    It was a pleasure to lead, gents, and it felt really good to get back in the Q.

    Announcements:

    Normal workouts this week.

    Throw some $$ at Circle K, but make sure he keeps his clothes on.

    Read the directions before using One Wipe Charlies.

    Squeeze your loved ones and let them know how much they mean to you.

    Go forward with PURPOSE!

    Aye!

  • Murph Monday

    6 brave souls braved the sideways rain to take on Murph Monday!

    Here is how the first Murph Monday went down…..

    Mossy around the school for a mile to get to the main playground.

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we we headed back to the parking lot but deciding we needed extra mileage to complete the full 1 mile journey so we took a lap on the track.  Total millage equaled 2 miles with a nice little beat-down in the middle.

    COT, Name-a-rama, Number-rama

    Strong work for all that showed up and as always it is a privilege to lead such a find group of men.  Great to get Carmen Santiago taking count today as we powered through the 10 rounds, nice work!  I was very proud of the group as they continued to knock out all the pull ups.  Keep up the good work men and remember Iron sharpens Iron.

  • Don’t step in the Fudd

    A mildly moist group of 11 hardy souls, including 1 FNG, posted on another beautiful day at the Punisher for YHC’s VQ.  Here’s what went down:

    COP: 20 SSH; 13 Don Quixotes; 15 arm circles (frontwards then backwards); and 40 LBCs.

    Mosey to the picnic tables for a round of 10 burpees; 20 derkins; 30 WWII sit ups; 40 flutter kicks; and 50 Freddy Mercuries, with a quick run to the light pole and 10 jump squats between each set of exercises.

    Next hit the basketball court for 5 merkins, then bear crawl to the other side for 5 more merkins (go back and forth 3 times).

    Then mosey to the jungle gym and partner up for 3 sets of 5 pull ups and 20 partner leg throws.

    Followed by some quick sprints on the basketball court, 50/75/100%.

    Mosey to the front of the school.  With your partner, alternate wall sits with laps around the parking lot.

    Then back to the flag for two merkin rings of fire followed by 20 LBCs and the COT.

    Moleskin:

    After some debate, we named the FNG: “Double Bag,” for his sensible choice of footwear liners.  On the ride home in Saab’s clown car, we debated about changing the name to “The Weather Man,” based on the FNG’s attire for the day.  I agree with Honey Do, that “Double Bag” allows for double entendre, so we will stick with the original name.

    P.S. I am pleased to report that none of the PAX stepped in the Fudd.

  • Inaugural F3 RVA CSAUP…”and it’s not even noon yet…”

    44 intrepid gents presented themselves for the first F3 RVA CSAUP.  The following is just some of what transpired and YHC has no doubt there are countless other stories to be told here…

    Swirly Q (Dogpile):  COP in amphitheater.  Perform the following on each step (18 steps total):  10 Merkins, 15 Dips, 25 LBC’s.  Run (3.3 miles) to next AO – Punisher

    Circle K (Punisher):  COP.   Perform exercise at 3 points…25 LBC, 25 WWII, 10 Burpees.  Three rounds…first round, Lunge from point to point, second, Kerioke, third round, bear crawl from point to point.  Quick COP at end and then run (3 miles) to next AO (Mary Munford)

    Sippy Cup (Mary Munford):  COP.  First round:  Person throws frisbee.  PAX runs until frisbee lands.  Perform 5 merkins and then “crawl” to frisbee (alternating bear crawls, crab walks, broad jumps, one legged bear crawls, others?).  11’s:  Jump Squats and LBCs.  6’s:  Burpees and Merkins.  Run back to original AO beginning at Grove (2.5 miles).

    Swirly leads COT.  Adjourn to cookout thoughtfully prepared by Circle K.

    Moleskin:

    Beginning the first workout in the pre-dawn hours, the PAX appeared to fill the entire space of the amphitheater.  After a few disclaimers and a warning to “pace yourselves fellas” for the long morning ahead (i.e. 3 hour workout) Swirly began the COP.  Given the large number of PAX, the outright enthusiasm shown by all – the sound of Swirly and the PAX hitting their cadence resonated throughout the park…It was all the Q and PAX could do to keep chubs from forming and continue the work at hand.  As everyone began the first exercise and advanced up the steps, initial concerns regarding the lack of mumble chatter were quickly laid to rest as the-usual-suspects made their presence known.  Once everyone advanced to the top of the amphitheater, the PAX proceeded to run through the city toward the next AO with at least half a dozen flags in hand.

    As the PAX began to filter in to Punisher, they were greeted by Circle K who had a full set of provisions available for everyone to refuel.  Once everyone was  accounted for, Circle K took the Q and led us through the aforementioned beatdown…It’s a frickin’ triangle people!  It was about that time that YHC realized this was no ordinary workout and we weren’t even half way through.  The mumble chatter of surrounding PAX was alive and well, however, which made the call to advance toward our next AO seem to come somewhat sooner than expected.

    It was during the run to Mary that YHC extended an offer to carry Hampton Roads flag being carried by Dreamliner.  Having carried a flag during prior run, little thought was given to the fact that this was  a) a different flag and b) an industrial grade flag built by RVA brethren.  It was at that point that YHC’s pace slowed considerably and he began imagining running with one of Honey Do’s sand bags as a mild form of relief.  Tclaps to Dreamline and the rest of the H.R. contingent for carrying that flag through all three legs!

    As the PAX filtered in to Mary they descended upon the provisions which were well received by all.   Doner Kebab, who was experiencing a bit of chafing, began polling the PAX for some form of lube to ease the friction.  Although no one seemed to carry DK’s preferred brand, Big Tennessee (BT) did offer up a pack of his “One Wipe Charlies”.  Not knowing if the wipes were suitable for the area upon which DK was looking to apply them did not stop him from giving it a go.  YHC learned later that DK was demonstrating odd contortions during the COP due to a burning sensation brought about by the Charlies-wipes.

    Sippy led the 3rd Q with his usual precision and timing.  Despite leading a PAX which had been moving for over 2 hours, he brought a workout that was diverse and kept everyone on their toes, if not knees.  (YHC personally did not have any ability to perform one-legged bear crawls…on a good day they represent a challenge…after running several miles they were fairly impossible.)  Sippy then gathered us up at Grove and gave final instructions on how to get back to the starting AO and conclude the workout.  Offers were extended to “race” for those who were willing – a challenge taken up by some…not taken by YHC by the way.

    As we circled-up we took inventory of those who were there throughout the morning and present.  Marv took us out with some highly inspirational words.  Many then adjourned to the tailgate where Circle K already had a fire going with his weenies roasting.

    Acknowledgements:

    Extreme thanks to Circle K, Sippy Cup, and Swirly for pulling this together.  Provisons, logistics, and leadership were outstanding!

    Particular thanks to Circle K for purchasing all provisions, ensuring proper provisions were available at each AO, and for pulling together an awesome tailgate.  IMPORTANT:  If you haven’t already, PLEASE throw some deceased-presidents Circle K’s way – in whatever amount you feel appropriate.

    Thanks to “Lab Rat brewing company”.  I know a lot of effort goes into making what I personally view as an outstanding product…

    Thanks to the Hampton Roads PAX for making the trip and joining in our first ever CSAUP.  We look forward to attending your first someday

    I am certain there were many more achievements and stories, which I look forward to hearing about in the back blast.  Thanks for a great day gentlemen.  I am truly proud and always appreciative to be part of such a fine group.

    Saab abides.

     

  • He’s a Mudder. His Mother was a Mudder. His Father was a Mudder.

    It was a Saab Q, but as he is penning the Epic Poem of the F3 Richmond CSAUP from yesterday, Up Chuck is ghost writing this one.

    3 Pax sallied forth for a drizzled Sunday, Muddy Sunday run.  Conditions were, one might say, muddy.  After the obligatory discussion in the parking lot of options…out-and-back vs. loop, more gear vs. less gear, muddy trail vs. hard asphalt, here’s how it went down:

    The Thang:

    Saab led us on a warm-up run southbound on Nichol Bridge followed thereafter by a retracing of our steps (more to follow on this).  The PAX chose to continue on the North Side Trail towards downtown.  The PAX split at the parking lot above Texas Beach into Short Run and Long Run.  Short Run was an out and back to that point with the Long Run continuing on the NST (or, given the conditions, perhaps IN the NST is a better description) to Belvedere.  YHC and Saab continued on terra firma through Oregon Hill on Pine, Holly, China, Cherry, etc. until reaching Idlewood, which the PAX then generally followed back to Fountain Lake, Trafford Rd. (abutting the VITA Trail), Boulevard, and down Love Hill to the parking lot.  In total, YHC estimates Long (ish?) Run in the neighborhood of 6-7 miles.

    Moleskin:

    Hats off to Two Can and Saab for joining YHC today.  After bailing out early yesterday in order to fulfill coaching duties, YHC went to bed Saturday feeling that he left too much energy on the table at the CSAUP.  All F3 Richmond PAX can relate to the spiritual crash the day after a Swirly Q (“I NEED more upper body!  How can I get more upper body?”), but rather than try to get even more jacked, YHC decided to hit the trails. Muddy Sunday ensued.  Skies were grey and cloudy and dark and grey, so absent Two Can and Saab, YHC could easily have listened to a few more Podcasts in the car and bagged it.  But, the sight of a couple PAX was all the push YHC needed.  Thanks, fellas.

    Saab led us on the Nichol Bridge in strong fashion.  Starting up the south side incline, Saab experienced the bane of all distance runners: the uncertainty that comes with the nagging question,”Did I lock my car?”  While Saab was reluctant to delay the PAX, F3 is about team work.  YHC explained that Saab had two options: 1) return his car, with all PAX accompanying him, in order to verify the security of his car, wallet, and phone, or 2) continue on the run knowing that Saab would be dogged throughout the run by two things: a) the nagging thought that he had not locked his car, and all his important physical possessions would be stolen, and b) YHC continuously mentioning the nagging thought that Saab had not locked his car, likely resulting in all his important physical possessions being stolen. YHC believes that Saab silently considered, “If ‘defenestra’ is the Latin root for throwing someone out a window, what is the Latin verb that means “to vomit (or,’to Up Chuck,’) off the Nichol Bridge?”

    The Saab Mobile secured, the PAX hit the NST, which proved a little more Slip Slidin’ Away than Simon and Garfunkel could have imagined. Mumblechatter ensued.  Thus, after the one-way trip down NST, the PAX thought better of Buttermilk and the Loop, opting for the hard roads home.

    Today was a spur of the moment run for Two Can.  Props for pounding through on a sloppy Sunday.  Quite a mudder.  YHC is looking forward to hitting the trails with Two Can on a drier day…dry trails = happy trails.

    Thanks to Saab for pushing me.  Even though our total was only 6 or 7 miles, it’s nice to be at a spot where 6-7 miles feels like a short run.

    As someone has to abide at the end of every Saab Q, Up Chuck abides.

    Announcements:

    BRR sign up underway.  September 7-9.  Get out there.

     

  • A Mélange @ GridIron

    A foggy morning greeted five of the GridIron Faithful who brought their KBs to the AO for a Three Period contest that went something like the following under a Tri-Q:

    Thang:

    First Period (EW) —

    Three sets of 2-hand KB Swings, right-hand cleans, left-hand cleans, right-hand snatches, and left-hand snatches (40 secs/20 secs off).

    Eight sets of Curb KB Pullovers (Tabata 20 secs on/10 secs off).

    Second Period (WD) —

    Three sets of Dips, KB Goblet Squats, Merkins, and LBCs (alt. APDs) (40 secs on/20 secs off).

    Pole Smokers and other

    Third Period (Attila) —

    Split into two teams – alternating KB Farmers’ Carries and LBCs, Crab Cakes, APDs, and IWs.

    Four Corners – run and karaoke medley with Merkins, APDs, Monkey-Humpers, and LBCs.

    Sudden Death —

    x25 Curb KB Pullovers IC

    COT:

    Numbers & Names; announcements; division of duties: another Tri-Q next week with NightCrawler taking a Third for his VQ as a F3RVA RedWood. Closing Prayer by YHC – supplication for guidance, discernment, and wisdom.

    Moleskin:

    Glad to have NightCrawler back in the fold – the FlyOver during COT impeached NC’s claim to have taken down all lawful fowl in the Old Dominion. In the Curb KB Pullovers NC found relief for his Buttstock-induced upper body pain. He dedicated himself to selling F3 as a tonic for other Elmer J. Fudds.

    FlipPhone spoke what every KBer has asked at least once – exactly how does one avoid the KB wrist smack – consensus among the PAX: avoid the death grip. We’ll miss you next week while you’re away camping – hope you select better camping weekends than J’ville who seems partial to extreme cold, winds, and fire.

    WD and Attila, as per the norm, verbally jousted for 60 minutes for the hearing pleasure of the GridIron audience. Attila thought he had the last word but WD finished strong – real STRONG.

    Terrific workout this morning – thanks to all!

    Solid 2F at Enstein’s.

    “Then sings my soul, My Savior, God, to Thee, How great thou art, How great thou art!”