Category: Richmond, VA

  • Chasing glowsticks

    15 gathered on a beautiful fall morning to enjoy a dry NoToll soccer field for a change.  Weather was 60 degrees and here is how it went down:

    Mosey to left soccer field for COP:  25 SSH, 10 slow count merkins, 25 LBCs, 20 Don Qs

    Mosey to other soccer field for some glowstick chases:

    25 Partner Leg Toss, run to glowstick then other partner does PLTs, x 2

    Bear Crawl to glowstick, toss and chase with Crab Walk, then toss & broad jump

    Then Pax divided up into 4 groups for Max out:  60 seconds in each corner of soccer field doing an exercise at each corner:  Stations were Merkins, WWII Situps, Burpees, & Russian Twists

    After 1st set of 4 run to center of field for Al Gores then another set but this time each station for 90 seconds.

    Mosey to lamppost for sets of Tuck-jumps:  1st set 15, then 10, then 5

    Finish up with Ring of Fire – Merkins, then Flutterkicks, + 5 Burpees to finish then back to the Flag for COT

    MOLESKIN

    Good turnout for NoToll this AM.  There was very little mumble-chatter during the Max out corner set and afterwards much discussion on the timing accuracy of the 60 and 90 second stations.  YHC takes this as a good thing.  A minute or more of Burpees or Merkins should feel like forever. Again thanks to J-Ville for bringing the Tuck-jumps out a few weeks ago, they seem to do quite well at smoking the PAX.  Lastly Shooter needs new breaks.

    Announcements:  Bottom to Tap this Saturday, Go Ruck next Sat, then Pumpkin Race on Halloween. 2nd F next week at Casa De Splinter, sounds like a run beforehand at 5:30.  Be sure to RSVP on Splinter’s pre-blast.

     

  • Rugged Mania Part-Deux

    6 Pax and 8 friends and relatives posted at 11 am for the second running of the Rugged Mania.

    The Thang:

    3.1 mile trail run, 26 Obstacles, Mud all around and plenty of cold water.

    Moleskin

    Bleeder posted at 10:59:59 for the 11 am start.  He taped his shoes to his body during the first quarter mile and was off from there.  Loose Goose brought the family out to cheer the team on.  Carmen and his 2 children were a great cheering section.  They were joined by Circle K’s M and 2.0.  M Circle K did a great job of capturing a bunch of pictures of the crew.

    Wilson had the best (worst) pair of shoes for the rugged maniac.  At the start, the sole of one shoe was hanging on by  a thread.  They survived the race, but I am not sure they are usable after.  Wilson’s M warned him not to wear any clothing he wanted to keep as she was throwing away anything he wore during the race.  YHC should have taken Wilson’s wife’s advice because after doing his laundry the washing machine is now littered with small pebbles.  Good lesson for next time, either trash the clothes or hose them down before putting in washer.

    Herbie brought her sister, four gymnastics pals and a school friend to the race.  They all ran the race together with new hand decorated shirts.  They all did a great job, handling all the obstacles. They did showboat on the small balance beams by doing a handstand on them on the way across.  M TYA and friend rocked the race as well.

    Rugged Maniac drastically improved the parking process this time around.  No waiting in line to pay for parking.  Much better experience as a result.

  • Sunday trail run at dawn

    4 Motivated runners appeared just after sunrise on a beautiful Sunday morning in RVA.

    The Thang.

    Back to the trails.  Cross the bridge, onto buttermilk trail, cross over at Belle Isle and take outside loop to Northbank Trail and back to the cars.  7 miles traveled.

    Moleskin

    Pucker was a V-Sunday Run participant.  Having done the trails before, he had no problems navigating the 7 miles.  He was fighting a sinus infection and littered the trail with snot-rockets through out the run.  Trail behind Pucker was a bit slippery.

    Saab and Offshore led the pax followed by Pucker and YHC.  Although I was a bit slower than the rest of the PAX, the group stayed pretty tightly grouped.

    Saab has a good new route mapped out for us for the next trail run.

    See you in the gloom.

  • You can always count on Groh!

    4 faithful members of the RVA Pax and 1 Double Dipper assembled at Short Pump Middle school for a Saturday morning beat down that went something like this:

    THANG:
    Mosey to back of End Zone at Grid Iron for COP: SSH x 25, Merkin x 15, Flutter Kicks x 25, Dead Cockroach OYO x 10, Hillbillies x 25

    Run easy lap around track and up the hill to high ground for 10 minutes of Burpees (8 per minute)

    2 easy laps around track and down to school for Quadruple Check: Peoples Chair, Plank, Run, Donkey Kicks/Wall Walkers (repeato for total of 3 cycles)

    Mosey to bus lane for Zombie Walks to end.

    Mosey to baseball bleachers for Tabattas:
    1) Imperial Squat Walkers
    2) Bear Crawl-a-rama on hill

    Mosey back to shovel flag for COT

    Moleskin:
    With so much Fall activity, YHC was convinced this would be the first F3 RVA workout with 1 person posting…and bet TYA as much…but, you can always count on Groh to show at The GridIron…Thanks to Chum & Ricky Bobby for joining us as well! We picked up a double dipping Honey Do during the Quadruple Check.

    This was the first time Ricky Bobby had performed a Dead Cockroach…we might need to work on those.

    10 Minutes of Burpees are always difficult and smoked us for a good few minutes afterwards.

    The Quadruple Check took much longer than anticipated. YHC was hoping to squeeze in a Dora 1-2-3, but had to call an audible with the Bear Crawl-a-rama

    This may have been the first time in weeks where The GridIron saw ZERO partner leg tosses.

    Honey Do shared that he only came out to his first F3 workout in June. Damn, that dude has improved in a short time!

    Thanks for letting YHC lead, fellas. I really enjoyed our time together.

  • Pacman 4, Ghosts 1

    Five of the faithful gathered in the cool, surprisingly non-humid morning for a beatdown.

    The THANG

    COP

    Russian Soldiers X 20, Arm circles, Torso circles, Don Quixote x 20, Merkins x 10.  LBCs x 30.

    Mosey over to the western edge of the fitness course for the “Cinco check.” Similar to triple check, but with 4 exercises (Alternating ring pullups/squats, Merkins, Jumping Lunges, Carolina Dry Docks were spaced out over 1/6 of a mile along the fitness course.  1 Pax at each exercise and 1 running from the Dry Docks back to the starting pullups.  Each pax did each exercise 2x.

    Mosey to the Amphitheater for Pac-Man.  1 Pax, the Pac-Man, started with an incline plank in the middle step at the center of the Amphitheater.  The remaining Pax (Ghosts) started in decline plank at the far end of the Amphitheater.  Pac-Man tried to reach the far end without being caught by the ghosts. Both Pac-Man and Ghosts could move up and down or right to left, but maintained their orientation throughout the exercise.  Repeated 5x so each Pax could be the Pac-Man.

    Jacobs Bowl.  Ascending 1-7 Burpees at the top of the hills.  Bear crawl up the hills, and run down.

    COT

    Moleskin.

    It was a smaller group today–many were participating in the Rugged Maniac or were away.  The five PAX really put in a solid workout.

    YHC turned the triple check into the cinco check on the fly as we had 5 Pax.  The increasing number of exercises and longer distance between each exercise meant the Pax had to do many more repetitions at each station.  All stations were very tough, but it seemed that the Carolina Dry Docks registered the most complaints.  Burn, shoulders, burn!

    Just like in the real Pac-Man game, Inky, Pinky, Blinky, and Clyde, improved with each subsequent screen and finally caught Pac-Man Swirly on the last round.  The Ghosts were aided by Swirly’s flesh wound sustained when his feet slipped and shin banged into a stone step.  This exercise was fun and has a lot of future for add-ons and upgrades.  Glowsticks for power ups, Ghosts descending from both directions, multiple Pac-Men, etc!

    Announcements:

    You can check all of the other backblasts for the standard October races.  In addition splinter will be hosting a 2nd F gathering at his house on 10/21.  Look at the pre-blast here.

     

     

     

  • Preblast: 2nd F Happy Hour on 10/21

    October marks the 6 month anniversary of YHCs first post at The PunisheRVA. Many thanks to Fudd for finally dragging me out of the fartsack to join you guys. As a token of my appreciation YHC will be hosting the 2nd F for October at my house. Spouses/significant others as well as children are welcome.

    Agenda is as follows:
    – 5:30pm – optional 30 minute HIIT hill workout
    – 6:00pm – Hump Day Happy Hour(s)

    Address: https://goo.gl/maps/jVeK9z8tzik

    YHC will provide refreshments and hamburgers and hot dogs for anyone that wants to come. So YHC can plan accordingly please respond to the following form:

    http://goo.gl/forms/gj9o5se4x5

    See everyone in the gloom.

    Splinter

  • Venus is watching over us.

    12 eager runners posted at RAMM this morning.  Almost perfect weather for a run, 60 degrees, no clouds, no humidity, a little bit of wind.  Here is how it went down.

    The Thang:

    Run east on Grove, 4 mile turnaround at Malvern, 5 mile turnaround at Roseneath, 6 mile turnaround at THE Boulevard.  All run to Three Chopt, turn around and run back to the shovel flag.

    Moleskin

    Crescent moon out there today nice and bright (i have no idea if it was waxing).  Right above the moon was a planet shining brightly in the morning sky, I am assuming it was Venus.  It was there yesterday just below the moon, today it had moved just above.  It was the brightest I had ever seen a planet shining.  One of the things I love about the early morning workouts is seeing the morning sky with the moon, stars and the planets all around.  Without the workouts I go months without noticing the planet I am living on…

    Quickdraw opted for the full six mile loop today, a majority, if not all, of the remaining runners chose the 5 or 5+ options.  Sippy is on the mend and tried a long run for the first time in a bit.  Hopefully his calve still feels good tomorrow.

    First things first, Saab was not injured.  I knew that there would be speculation that he was having some sort of problem since YHC was keeping up with him this morning.  Truth be told, Saab was gearing down to stay with me.  Great to have someone to chat with on the run.  YHC never got into a groove today and the distraction of conversation made the run bearable.

    Bleeder and Lug Nut are embroiled in an epic battle over total mileage done year to date.  They are within a mile or two of each other.  On any given day one or the other takes the lead, forcing the other to get out and run to catch up.   Let’s see how long they stay close.  Good work gentlemen, if I told you a year ago that you would log 100’s of miles in a year, you would not have believed it.

    One of the PAX today noticed that Saab was in a different vehicle today.  Two funny things came from this conversation.  First, Saab pointed out that his gas gauge is constantly moving downwards because of the gas ineffeciency of his vehicle.  Second, Saab mentioned that he had run out of gas twice in the past couple months in his vehicle.  I don’t know why I find that so funny, but I do.  Back in the day I used to run out of gas, but it has been a while.  What is the cause? Distraction, lack of attention, stubborness, we may never know.  Saab???

    Announcments

    BT announced that a speaker is coming to St. Christophers to talk about raising boys into men in modern times.  Sounded like an excellent program.  BT chime in with details.

    Rugged Maniac this week.  Good luck to all those participating

    Bottom to Tap next weekend

    October 31st F3 Great Pumpkin Run at Lewis Ginter.  Bring the family and represent for F3.

  • Should have called an audible

    16 got their mosey on at 45MoM this morning.  Goose previously let the PAX know we were tackling the Lucky Horseshoe today, and here’s how it went down:

    Mosey to the corner on Grove for COP:

    SSH x 20                                                                                                                                               Shoulder merkins (stretch) x 10

    Don Quixote x20

    Flutter kicks x20

    Mosey back to the corner of the track to begin 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

    MOLESKIN:

    There are times when F3 brothers need to come together and support one another.  This is one of those times!  Sippy Cup is clearing using some East German type enhancers that enabled him to finish the Lucky Horseshoe with almost 2 minutes to spare.  It’s hard to see physical evidence in the gloom, but someone needs to do something.  YHC noticed he no longer laughs at his jokes, so the rage side effects are clear.

    Goose did not attend due to a sprained vulva, but our prayers are with him.  Bleeder correctly suggested that YHC audible this let event, but YHC didn’t see his wisdom till nearly splashing the merlot in lap 6.  Good times!  Goose can rest assured that two of us completed the horseshoe, and there is supposedly some bet with his comrade in NC.  We’ll need to get the scoop on that.

    It should also be noted that YHC failed to get the laps and status of the PAX to track performance.   Feel free to reply with your lap count.   JVille and Swirly almost had it, and there were others hitting the final lap as time expired.  Great work by all!

    Announcements:

    Rugged Maniac Saturday and Mary Munford cleanup if you’re not doing the mud run.

    Bottom to Tap, Go Ruck, Pumpkin Run…

  • The day before tomorrow

    Five faithful attended a crisp morning workout at the Source of Truth.

    The thang:

    Mosey  near track for COP – 20 LBC, 20 Don Q, 20 Hillbillies, 20 Mountain Climbers, 20 LBCs

    Catch me if you can – partner up, first partner runs backwards on track, second partner does 5 merkins and runs to Partner 1. Switch, Partner 1 does 5 merkins, partner 2 runs backwards. Repeat until each partner has completed 25 merkins.

    Ring of Fire – 50 burpees. Each person does one burpee while the others TD Al Gore. rotate around up to 50.

    Mosey to basketball courts

    bear crawl suicide – bear crawl down, run back to the baseline

    Ring of Fire – 50 WWI situps total by increments of 1, PAX hold legs 6” of ground.

    Four Corners – entire 4 courts. 5 burpees, 10 derkins, 15 slow bending squats, 20 WWII situps.

    Ring of Fire – 100 Merkins total, increments of 2, PAX planks

    Four Corners – same as above, in reserves, running backwards

    Wilson’s Wife workout #45 – each person chooses one exercise for person to the left,and so on around circle. Rotate exercises until everyone has done each exercise.

    Standard suicide

    Mosey to flag.

    Moleskin – the mornings have certainly grown dark. Good workout today guys. Thanks to Splinter convincing the PAX that ‘running the second Four Corners back’ meant to literally run backwards as well. Caution, running backwards creates a hotbed for collisions, luckily all were avoided today, narrowly.

    Normal workouts this week. Same announcements for other events – Rugged Maniac Oct 10, Bottom to Tap Oct 17.

    YHC signed everyone up for the Go Ruck, better get ready. It was Honey Do’s idea.

  • Double Beast of Mary

    19 strong posted for a solid outing at RVA’s NoToll. Here’s how it went down:

    Thang:

    COP: 25 x SSH, 25 x Flutter Kicks, Capital Letters OYO, 15 x Merkins, 25 x Imperial Walkers

    Mosey to soccer parking lot…line up

    Modified King of Hearts:
    1) Forward lunges across entire parking lot
    2) 10 x Broad Jump Burpees + Bear Crawl to end
    3) 2 x Karaoke
    4) 2 x Backwards run

    Triple Check: lap around parking lot + pole smokers + donkey kicks & wall walkers on shed

    Double Beast of Mary: 12 exercises at each station rather than 6
    1) LBCs
    2) Capital Letters (12 letters each time)
    3) Freddie Mercuries
    4) WWI Situps

    Mosey back to Flag for COT

    Moleskin:

    Welcome to Art Vandelay. You arrived late and missed our disclaimer. Hope you enjoyed the workout and will be back out with us soon!

    Swirly & Sippy & Toga continue to set the pace on most of our field combinations…well done, gentlemen.

    During the lunges, Grizzly shared that the initial round of Capital Letters smoked him. YHC’s apologies for going back to them during the Beast. Should have done some Russian Twists for TYA.

    Increasing the sets from 6 to 12 on the Beast definitely makes a difference. Sadly, the Beast was not fully completed.

    Shooter saw a shooting star during the FlutterKicks in the first COP (go figure)…confirmed by BT.

    YHC’s car was not affected by the VW recall…and thank you for the concern, Toga…thankfully the familiar jet engine noise it makes will continue to delight the motorheads and Johnsonvilles of the RVA PAX. Fudd, a LIFO this morning, was also identified by a noise his car made when turning into a parking space. Maybe Lug Nut should check out our rides…