Category: Richmond, VA

  • Inauguration Perspiration

    23 fighters arrived on the scene to be inaugurated into a beat down that was well worth the alarm clock and pain. The shovel flag was planted, fist bumps were exchanged, side bumps were given and this is how it went down…

    Mosey around the church building to get the blood flowing. The PAX circled up to get inaugurated and we launched into the morning’s work.

    COP – The first “100 Days” Warmup

    All IC – 100 SSHs, 20 Imperial Walkers, 20 Mountain Climbers, 20 Copperhead Squats, 20 Don Quixote, 20 Hillbillies

    Get To Work, F3 PAX…

    Partner up – One set ran to the far side of the parking lot.

    Each group did the following: 50 LBCs, Broad jump burpees to the middle of the parking lot, lunges to the far side of the parking lot, 50 LBCs and plank up. Repeat going the other way.

    Bipartisan Beat Down

    Meet in the middle of the parking lot and then do 100 LBCs, Bear crawl to the far side of the parking lot, 100 LBCs and plank up.

    Leadership in the Dark

    Mosey to the field. Find your partner in the dark and get to work. 200 merkins total. One partner did the merkins while the other ran across the field to the road and back. Continued until all 200 merkins done. LBCs until everyone was finished.

    Bipartisan Repeat

    Mosey back to the parking lot and meet in the middle. Do 50 LBCs, Crab crawl to the far side of the parking lot, 50 LBCs. Continue to do LBCs until everyone finished.

    100 Day Finish Line

    Mosey to the flag. 100 SSHs IC…

    Numberama, Namerama, Announcements.

    Psycho took us out.

    Moleskin

    There is only one January 20th, 2017 and today is inauguration day. This day called for some perspiration from the PAX – some “inauguration perspiration.”

    As is always the case, The Creek’s parking lot was buzzing by 5:20 am. Some of the PAX have bought into the intense side bumps that greet guys as they roll out of their cars. Nobody got hurt today but we can’t promise that in the future…

    23 guys ranging from age 8 to age 60 launched out into the workout with reckless abandon. The YHC wanted to find a new warmup location since we have been settling into the same location. We blazed a trail through the normal spots and circled the church building.

    We circled up and the stragglers make there way to team. YHC shared how it was inauguration day – OUR inauguration day. He said, “Repeat after me using your F3 name… I, <insert name here>, do solemnly swear that I will faithfully execute the office of the F3 PAX and will to the best of my ability, preserve, protect and defend the right to receive a F3 BEAT DOWN!” He followed up with, “you have been inaugurated. Now it is time for your first 100 days. 100 days of PAIN!”

    The PAX got right to work with YHC’s favorite discipline of the 100 SSHs. The Creek and Daville are growing in strength with this fun-filled adventure of SSHs. Emoji kept trying to throw everyone off by yelling out numbers that were way ahead of the pace (e.g. yelling 39 when we were at 9 or 99 when we were at 49). This has become an Emoji special. The rest of the workout included exercises of 100 or sets that added up to 100.

    YHC demo’d a broad jump burpee and Abacus seemed to be impressed with the broad jump. Abacus is not easily impressed. Chow-DAH chimed in and said that it must be the year of the FROG in the Chinese calendar. (Note: YHC is 51% Chinese. He is technically 1/3 Chinese according to his middle school friends in Jersey because he was good in math, horrible in ping pong and never took karate – that description probably wouldn’t fly in our culture today but it is still true).

    The transition from the parking lot to the field always messes everyone up because it is pitch dark. The change from the bright parking lot lights to nothing causes an unpredictable vertigo-like response that can mess with the senses. That provides a perfect opportunity to trick the body even more! The PAX ran through the field in the dark and YHC witnessed numerous near collisions. Beautiful.

    The PAX rolled back toward the parking lot and YHC had a slower ending in mind before Abacus or someone who sounded like Abacus said something like, “Really? Already? That’s it…” That prompted YHC to run back another set of the parking lot exercise with the crab crawl. It was quite a scene to see 23 men take off across the parking lot like a bunch of scared crabs in a Maryland crab hunt (whatever that means).

    The final set of 100 SSHs was not greeted with enthusiasm. YHC was wondering if this would break the crew but everyone pushed hard to the end.

    The old adage, “The workouts do not get easier BUT you will get stronger” undergirded today’s fun fest at The Creek.

    A final highlight came when we brought it in. We huddled up and stood there awkwardly for 10 seconds. Everyone looked up and YHC said, “Look around. Look at us. We are crazy enough to do this and we are better for it. This is a gift. Now, go and find at least one other man who needs to get out of the fart sack and have his sad clown syndrome killed at the root!” Psycho took us out with a bold prayer and we all launched into our day.

    It is an honor to have lead this crew of fighters this morning. We all are facing life’s challenges. The good news is that we do not have to face them ALONE. We have God’s help if we look to Him and we have one another for support, encouragement and accountability. Let’s keep it rolling!

    The Carpenter

     

  • Storming The Fort

    11 runners and 2 bikers came out for another installment of Friday’s RAMM

    Number off by 1s and 2s and form two columns as we mosey as a group into Windsor Farms.  Upon entering the greens, partner up and perform the following:

    4 partner burpees (each)

    run

    8 Boo-Yah Merkins

    run

    Elbow Plank

    The Pax converges and goes deeper into Windsor Farms.  When we got to the Civil War earthworks, we stormed up and over into the trench, performed 5 burpees, and bear crawl/crawl bear out the other side of the trench.

    A nice Mosey down Sulgrave to Queen Charlotte and over to Portland.  Partner up with someone your own size for partner carries up the hill.  Three rounds with the following exercises:

    Round 1 – 10 hand release Merkins

    Round 2 – 25 PLT

    Round 3 – 40 LBC

    Mosey on to Cary St and circle up in the thick grass triangle.

    10 APD and 21 American Hammers IC.  Hot potato to Swirly for Flutter Kicks and hot potato to Sippy for elbow plank walks.

    Run home using Cary to Malvern to Grove.

    YHC took us out.

    Since we were doing a boot camp with a run tomorrow, I figured we should taper a little and intersperse our run with a boot camp today.  Lot’s of options back in the neighborhood to switch it up a bit as we took in the sights.

  • Blue Ridge Relay 2017

    BRR is the 7, 8, and 9th of September.  Yes, that is a long way out, but registration fills up quicker and quicker each year.  We are planning on getting our registrations in by mid February.  Please let us know if you plan to run so we can figure out how many teams to sign us up for.

    Also, if you are interested in driving for BRR let me know.  It is a great way to get the experience and learn what the race is like.

    TYA

  • Moby Dick

    “I know not all that may be coming, but be it what it will, I’ll go to it laughing.” – Herman Melville

    14 fearless warriors slayed the Thrusday FS and rose to the challenge of dominating this fine midweek morning.

    Now, the rest of the story.

    COP – 20 X SSH, IW, LBC, FM, X 10 Merkin

    Fantastic 400s – Complete 4 loops around the dirt track.  At each of the corners perform an exercise.  Corner 1 merkin, corner 2 WWII sit-ups, corner 3 squats, corner 4 dips.  On lap one perform 10 of each exercise.  Lap 2 perform 20. Lap 3 perform 30.  Lap 4 perform 40.

    Superman 11s – Partner up and complete 1 partner burpee at one end of the soccer field.  Run to the other end with partner and complete 10 Boo-ya merkins.  Back to the start for 2 partner burpees. Run again and complete 9 Boo-ya merkins.  Etc to completion.

    Mosey back to the flag.  Numberama, namerama, Swirly lead us out.

    Moleskin – Great job fellas.  TClaps go to Bleeder for not missing a beat upon his return, Swirly for SLAYING this workout and the the great Flashdance.  On the Fantastic 400s he crushed the workout.  Mublechatter was high this morning during the COP and subsided quickly once the work began.

    The title of the post came from an old joke “How do you eat a whale?”.  The answer is one bite at a time.  Doing some of the higher volume exercises is intimidating at first, but bit by bit progress is made.

    Also, YHC has only one other whale joke that would have been hard to come up with a title.  “How do you give a circumcision to a whale?” The answer is with four skin divers. Three summers at stand-up comdey camp with Gallagher and that’s the result.

    YHC will put in the permanent file that 11s are great, but partner burpees at a long time.

    News – The only podcast in the world that isn’t sponsored by Blue Apron or Freshbooks is out.  The F3 RVA chapter of the Order Of The Cincinatus has recorded, produced and shared with the world a podcast.  You can find it here – F3RVA Podcast

    CSAUP January 21st – Please confirm your attendance on the pre-blast.

    Share a Tent with Toga – Nothing to cause alarm.  Just a bunch of hot sweaty guys in the woods in short shorts in a tent.

    Be super.

    Hardywood.

     

  • Complex Morning

    14 (no, that’s not a typo) posted for what was written up as the “Nine Minute Complex from Hell.”  The hard working PAX made it look easy.., for the most part.

    Thang:

    Warmup COP with failing bluetooth speaker: SSH, Good Mornings, Scapula Merkins, Scorpions, Don Quixote, Mtn Climbers, unweighted goblet squats

    9 Minute Complex, under weight the entire time except swing burpees (that instruction is for Rosie)

    One-Hand Swing x 10-15 ea. hand
    One Arm Clean x 10-12 ea. hand
    One Arm Snatch x 8-10 ea. hand
    One Arm Clean and Press  8-10 ea. hand

    Lunge x 10-12 ea. leg

    Single Leg Deadlift x 10-12 ea. leg

    Two Hand Swing x 15
    Goblet Squat x 10-12
    Push Press x 8-10 ea. hand

    Swing Burpee x 10

    2 minute rest while doing leg raises on the curb

    Repeat 9 Min. Complex with 1 minute rest doing pull overs on curb

    Circle up for “kb ring around the rosie” with two of the PAX completing 2 laps of farmers carry until everyone has completed the carries.  Flutter kicks to finish it off

    COT: The Carpenter took us out

    NMM: First and most importantly, prayers to Gumbo after the passing of his mom last night.  Having just been through this, the support of this group was huge for me, and I know everyone is there for Gumbo and his family.  Thoughts and prayers with them in the days ahead

    Random/much less important stuff:

    • Great to see The Carpenter and Mud Face come in from Daville.
    • Rosie thought he could do the swing burpee without putting down the weight, but he decided against it.
    • JVille was rockin a super sexy bowhunter look with his new RealTree hat.
    • Doner Kebab and family may be departing our shores after tomorrow.., but then I guess we would need to build a wall around the Atlantic as well?
    • and Honey Do got fixated on one word in the exercise list that became a recurring theme.  Since Saab is an expert at junior high humor, I’ll let him figure out the word for the day.

    Announcements:

    • CSAUP this Saturday
    • See Swirly if interested in Smokie Mtn Relay (4/21)
    • See Toga if interested in Rangar relay (4/28)

    Stay Classy,

    Toga

  • We may need a foghorn…

    This morning 7 Southside RVA stalwarts and 1 cotter enjoyed the muggy and foggy conditions at SOT.

    Here is what went down.

    CoP

    • 20 X SSH
    • 12 X Don Quixote
    • 20 X Imperial Walkers
    • 15 x Arm Circles
    • 10 X Windshield Wipers
    • 10 X Merkins

    Mosey to first street light at large bus circle

    Ascending Burpees at each Street Light 1 to 8 (Running Forward)

    Descending Burpees Merkins at each Street Light 8 to 1 (Running Backwards)

    Mosey to Bball Court 

    Catch a Bear 

    • Partner 1 – Crawl Bear down bball court
    • Partner 2 – 10 Diamond Merkins then Bear Crawl to catch Partner 1
    • Repeat for 5 rounds (50 Diamond Merkins for each partner)

    Catch a Crab

    Noah’s Arc (a Splinter Reboot)

    • Using the Lugnut track on the bball courts each pax member planks facing partner.  PAX performs 2 merkins, then 1st 2 partners sprint around the lugnut track.
    • Repeat until all PAX performs one lap.

    Mosey to Stairs at Front of School for 5 minutes of LBCs

    Mosey to front circle for Partner Runs

    • 1 – Flutter kicks AMRAP (Switch to LBCs after 2 rounds)
    • 2 –Run lap around circle

    Mosey back to VSF

    COT

    Numberama, Nameorama, Announcements

    • CSAUP this Saturday 1/21 (See Pre-blast and respond if you plan to attend)
    • F3RVA PodCast is now up (See Pre-blast – Audio Needs Work – Wilson)

    YHC Took Us Out

    NMM

    Above 50 degree temperatures are rare for January mornings and this AM served as a nice break from the cold. It was also warm enough to allow for Wilson to shed his LBTs for the workout.  Shortly into the workout the PAX was likely wishing that Wilson had more coverage in that area as his 4th F started strong during COP.  In responding to inquiries about dinner last night, Wilson informed the PAX that he dined on Ramen noodles.  This prompted significant mumble chatter and questions on whether Wilson was back in college.  This chatter and laughter also disrupted YHC’s count, which was obediently maintained by DK (thanks DK).  Throughout the remainder of the workout this trend continued as if a foghorn was blowing to notify the rest of the PAX of Wilson’s presence.  The warm weather also brought a cotter back to SOT as it allowed for Bobber to break from F3 hibernation and get in some good work (Welcome back Bobber…the cold is really not that bad J).

    YHC also decided to pull a few audibles this morning.  The first of which came after the ascending burpees.  YHC had considered doing descending burpees but was especially winded after the ascension and changed to merkins…if you can’t do it…don’t Q it.  The 2nd audible came after Catch a Bear.  That was especially tough as no breaks were planned between each partner rotation.  The plan was to move into Catch a Crab after that, which would have involved crab cakes and forward and backward crab walks, but YHCs shoulders had other plans.  Also during this it was evident that Wilson and Rosie had explored almost the entire set of bball courts and probably needed a break from hand walking.  Not wanting to give the shoulders too much of a break, YHC then led the PAX to perform Noah’s Arc.  This was a reboot of an exercise Splinter led during a Dogpile last year, and YHC had wanted to include this at SOT for some time.  After the shoulder blast at the Bball courts the PAX moved into some catch up work on LBCs w. 5 minutes of them.  Hopefully that allowed for some good catch up for those committed to the monthly challenge.  Last exercise was a partner check which involved running and some good ab work.  YHC partnered with Wilson during this exercise and was warned by Honeymoon of the Ramen odor that Wilson left behind during each rotation.  Silent foghorns are the worst.

    There was a fair amount of mumble chatter after COT about the F3 RVA Podcast.  YHC has checked out a few of them and can attest that they are very entertaining and informative.  Case in point came this AM as during a particular tough part of the workout, YHC was inclined to ask LugNut if he was ‘feeling ok’.  Thankfully, YHC had listened to episode 3 and  was informed that this question may trigger a medical incident for Lugnut.  Potential disaster averted.

    Men, as always, it was a pleasure and honor to lead you all this AM.  Thank you for indulging the many varied exercises and YHC’s lead today.

    Till next time.

    McRib

  • Land O’Lakes Girl and Rusty Dora

    The baker’s dozen dawned their best summer attire and moseyed out into the gloom for a grand old time at WDog.

    The thang:

    Warm up – SSH, Don Q, 10 burpees OYO, Freddie Merc

    Land O’Lakes crawl – Run from roundabout up Carillon and over to other roundabout. Bear crawl roundabout, run back up Carillon and over to other roundabout, polar bear roundabout.

    Mosey to cage – Rusty Dora – partner up for (1) 50 pullups, (2) one person holds pull up, other partner does merkins, 75 total and (3) 100 jerkins, partner runs to sign.

    Mosey to amphitheater – ring of fire – heals to heaven and 30/60/90 holds.

    Box jump burpee up the steps. LBCs when finish.

    50 LBCs in cadence.

    Moleskin-

    Great job everyone. YHC bit off more than he could chew this morning, but as the saying goes, if you can’t Q it, don’t do it. The bear crawls were brutal. The idea came from an aerial view of the site, one could imagine a few rather obscene designs from the layout, YHC thought the bikini crawl was the least offensive. However, Saab being good for a story, told one of his intimate childhood fantasies involving scissors and a Land O’Lakes lid. And so makes first and perhaps only appearance of the Land O’Lakes Crawl and Rusty Dora.

    CSAUP/Frozen Triangle ramping up this weekend, 6:00 AM start at Dogpile. Numbers are growing steadily above 30. If you can’t run, bring a bike, or hang out for dogs and beers after, should be a great beatdown.

    Good to see Bleeder back in the mix, Happy Birthday buddy. Saab on day 18 of 31 in straight attendance, keep it up, there’s a party for you on February 1st at 5:30 AM at WDog, and by party I mean running, merkins, and burpees.

    See you in the gloom. Go Pats

    Singer

  • F3RVA Podcast Intro… listen carefully

    Vans
    Explicit
    With hours of hard work, miles of roads driven, mounds of paper destroyed, Hundreds of thousands of emails deleted (no wait that was something else), many words used incorrectly and a few dozen packets of sugar.

    The F3RVA podcast is now here:
    Hosted by TYA, Swirly, Bleeder and Saab, also, (with the occasional special guest)

    All the F3RVA Podcast

    First Podcast..one at a time

    Second Podcast..one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    You get the idea…one at a time

    If you like what you hear, you are welcome…… if you don’t blame TYA (He will take comments in his office; his office hours are every other Thursday from 9:00-9:01 am)

    Enjoy!

  • Where are we… oh no!

    Seven spider run alums appeared from the ether to take on this iteration of our weekly gathering.  To everyone’s surprise a +1 got a head start with a few laps around the lake before getting started.  Here’s how it went down:

    Route:

    • Meander east from the commons and head toward the river road entrance
    • Turn right and head up Crenshaw
    • Exit UR and cross College drive to Westham.
    • Right on Westham to Baldwin
    • Right on Baldwin which turns to Hampshire which turns to Horsepen
    • Climb Horsepen to Patterson
    • Right on Patterson for a brief jog then right on Ridge Top
    • Descend Ridge top to… oh no!  Chandler
    • Up Chandler to the top back down then left on Gardiner
    • Meander back to the VSF

    Moleskin:
    The route was basically 5 miles.  Those in front got a little extra by mother goosing where appropriate to assist with directions as well as keep the PAX together.

    Marv and/or Sippy were lost until they saw Chandler.  Then they were lost no more.

    Pucker persevered even though he was noncommittal at the start.  You show up, you do what the Q says.  Lucky for you there was nothing less than 5 planned.

    Great to see Bleeder get a head start today.  Had YHC known he could have planned for a rendezvous point somewhere on Westham.  Bleeder’s navigation ability allowed him to meet us up anyhow.  Way to push it Bleeder.

    Annoucements:
    CSAUP – you know it
    Podcast – coming soon

    Splinter out

  • ReeseStrong Dry Run

    A friendly 15 hit the pavement and graced Atlee High School this morning with their shining happy faces.  Spit and Circle K raced to put up the shovel flag, and Spit won (he had a head start though).  The weather was dark.

    Parking Lot Tracers

    • TYA rant.

    COP

    • SSH
      • TYA rant
    • Copperhead squats
      • TYA rant
    • Don Quixotes
      • TYA rant
    • Arm Circles
    • Merkins
    • LBC’s
      • TYA rant
    • Crab Cakes
      • Entire Pax rant

    THANG

    Mosey to elementary school for “the hard way” track work:  Run track, stopping as a pax every 5 minutes for 25 merkins + 25 squats.  Extra credit stations along the route inculded (but not limited to) bleacher dips, AMRAP pullups, sprints, karaoke, LBC’s.

    Roll back to the six:  Run back to flag, with the Q kicking anybody back to the six that caught up to him, until finally he rolled back to the six as well.  This quickly transformed into whomever was leading at the moment to roll back to the six.  Picture perfect.

    NMS

    This was probably the easiest (to lead) workout YHC has ever Q’d, even with TYA’s watchful eye and liberal critiquing…..a true you v. you workout.  Once the COP was over (yes, that happened after Parking lot tracers) and instructions were given, everybody was pretty much on their own and all the Q had left to do was monitor the time.  Plan was to get 6 sessions in, but we only managed 4 due to the distance from the flag and extended COP.  If anybody didnt work up a sweat this morning though, it was his own fault….but everybody seemed pretty lathered up.

    TYA was in rare form this morning, commenting first on the order in which things were taking place (he is not a fan of tracers before COP), and then he lost his marbles when faced with the “DaVille count”.  Insert Upchuck counting in broken spanish and Emoji throwing out random numbers, hilarity ensued.  The entire Pax lost it when Lab Rat tried to rotate during Crab Cakes.  This was definitely one of the rowdiest COP’s in a while.

    Over at the track, the code word for the 5 minute mark was “tomato” (this is Hanover, you know).  This brought a brief discussion up regarding “safe words” and what words would make terrible safe words.  Tied for first in YHC’s mind were “more” and “harder”.

    If you really want to get grossed out, talk to Emoji and ask him about how his wife is similar to Doc Ock.

    Standout effort from the Q’s eye this morning goes to Opus, who is finding out that getting stronger at F3 just means you get to do more stuff.  Also, notable mention to MudFace, for pushing thru a run-heavy workout.  Great work from everybody this morning.  Lab Rat could not have been more proud than seeing all the pax rolling from the front to the back on the run to the flag.  Poetry in motion.

    Random note:  Spike now has an F3 shirt.  We will be looking for that VQ, soon now!

    A great workout and lots of laughs this morning, gentlemen!  It was truly a pleasure this morning.

    Announcements:

    • Frozen Triangle CSAUP:  Saturday at 6 a.m. starting at DogPile.
    • Lab Rat has 1 DaVille XL shirt left, $25.  Get with him if you want it.  He also has a fistful of free F3 stickers he keeps forgetting about.  They are a micro-step below mandatory on your car.

    Lab Rat out.