Category: Richmond, VA

  • 6 degrees and 6 miles and 6 inches, oh my…

    2 stubborn knuckleheads decided to run in single digit temperatures the day after a snowstorm.  Given the condition of both the trails and roads, location was moved to MM.  With an agreement to run 30 minutes out and back along Grove, the PAX covered about 6 miles.

    To say it was cold is an understatement.  Although YHC had no regrets wearing his shorts, he grew jealous of TYA who donned far superior face and hand gear.  By the second half of the run, YHC’s nose, fingers, and other appendages – for which nature did not allow the ability to recess themselves within one’s body cavity – were past numb and approaching frostbite.  “Coldest F3 run ever” as TYA noted.

    F3 RVA baby…where it’s always sunny and 70, and we never close.

    Saab abides

     

  • We’re on a Death March to Siberia?

    “Nelson refused a cloak.  He said his zeal for King and country kept him warm.”  — Jack Aubrey

     

    16 PAX of questionable sanity and unquestioned spirit posted in a steady stream of snow, wind, and general nastiness for the first 2017 edition of The Dogpile.  Here’s how it went down:

    Slaughter Starter

    20 burpees, in cadence.
    (Or, they might have been in cadence if YHC (ahem) had remembered to call a cadence immediately after saying,”In cadence.”  Perhaps, that was for the best.)

    Mosey to Amphitheater for COP

    SSHs (x30)
    Imperial Walkers (x20)
    Arm Circles
    LBCs (x40)
    Reverse Crunches (x10)

    Rusty Cage

    5 pull ups
    10 merkins
    15 partner dips
    Repeato x3

    Siberian (or, ahem, Alaskan) Death March (no Ruskies in this group)

    Snow adaptation of the Bataan Death March. PAX forms 3 lines with all but one PAX in each line carrying a sandbag.  PAX with sandbags start slow march / mosey.  PAX without sandbag perform 5 burpees, then run to catch up before swapping sandbag with last PAX in each line and moving to front.  Last man performs 5 burpees, catches up, etc.  Continue until PAX arrival at 2nd circle.

    At second circle, swap sandbags for bricks.

    Mosey to Carillon Wall for Touch a Tree
    10 trees down to 2 trees by 2’s.
    Wonderbra for 10, 8, 6 (with bricks)
    Donkey kicks for round ‘o 4
    BTTW for round ‘o 2

    Swap bricks for sandbags and continue Death March to the Great Sunken Field.  Audible replaced runner + burpees with runner looping marchers twice, then swapping with next PAX.

    Great Sunken Field: Sprint half length of field, recover for 10 yards, and sprint remaining distance.  Short recover and repeato on return leg.

    Modified Rick Dempsey (4 Corners with Style)  (https://www.youtube.com/watch?v=GNriCZoTcw4   For those not familiar, go to 4:39 seconds.  Pre-internet, this was the best rain delay entertainment money couldn’t buy.)

    Bases at corners of Great Sunken Field
    1st Base – 20 merkins
    2nd Base – 20 mountain climbers
    3rd Base – 20 snow angels
    Home Plate – Best slide with style into home plate

    Finish Death March back to Rusty Cage
    Store sandbags, then mosey back to the flag.

    Number-rama, Name-a-rama, COT. YHC took us out.

    Moleskin

    YHC takes his hat off to each PAX who posted today.  Plenty of reasons to Fart Sack it on a snowy Saturday.  Except for having the Q, YHC might have done so.  But, YHC will never again doubt about posting during a Saturday morning snowstorm.  While a typical F3 workout proudly takes place “in the Gloom,” the forecast called for “No Gloom” today – the PAX brought pure anticipation and excitement making it feel Sunny and 70 from the start.  Way to bring the spirit today, gentlemen.

    Every F3 Richmond PAX has experienced the pre-workout mumble chatter about wardrobe selections for a workout.  Tights v. no tights.  Shorts v. pants.  Sleeves (Wilson) v. No Sleeves (Hardywood).  Today did not disappoint.  Solid respect to Honey Do and Hardywood for winning the ZZ Top Award (“He’s Got Legs”) today…bare legs during a snowstorm.  Solid.  Your prize is free counseling services.  Dr. Melfi will call you.  Y’all a little cra’ cra’.

    Off Shore won the Missed It By a Day Award wearing his best outfit for raking leaves.  That’s one fine flannel jacket…unfortunately (or, fortunately), hombre, raking will have to wait for spring.

    Honorable Mention to TYA for taking the Bag Man Award and providing further proof that there is only one right answer to the age old question,”Paper or Plastic?”  Indeed, dry feet are happy feet, even when wrapped in plastic bags.

    The Bloodhound Award goes to LIFO Wheelbarrow for picking up our trail in the snow.  Well done.   Also, Wheelbarrow is the only Double Award Winner today… he also took the Rick Dempsey Award for best slide into home…a beardfull (yep, that’s one word!) of snow is a sure winner every time.

    Finally, each PAX’s M and/or 2.0’s likely questioned his sanity today.  In their hearts, they also noted the determination, comradeship, and toughness of each man in this group.  Well done, today.  YHC enjoyed the privilege of Q-ing.

    Announcements

    CSAUP (you mean, this wasn’t it?) on January 21.  Start at Dogpile at 6.  Cookout at Dogpile at 9.   Join your F3 comrades for a free tour of Richmond with 3 workouts in between.  Lab Rat promises horrible beer at the end (If you don’t want your share, YHC bets another PAX will gladly finish it for you).

    Bel Monte coming up in March.  Anyone who posted today is clearly filled with sufficient fortitude to do a 50K or 50 Miler (or 25K!).  Sign up now.

  • 38 Special

    “If you don’t know where you’re going, you might not get there.” Yogi Berra

    This morning 17 pax comprised of 16 regulars and 1 FNG arrived to sunny and 70 weather for a little runnerama.

    The thang:

    This is a trifecta workout.  Each group ran the same loop 3 times.  The goal of this workout is to run each loop faster.  The objective is to learn pacing, discipline and grit.

    4 milers completed 3 loops of the following- L on Grove, L on Maxwell, L on Cary, L on Commonwealth. Loop was approximately 1.34 miles

    5 milers completed 3 loops of the following- L on Grove, L on Lexington, L on Cary, L on Commonwealth. Loop was approximately 1.66 miles

    6 milers completed 3 loops of the following- L on Grove, L on Roslyn, L on Cary, L on Commonwealth. Loop was approximately 2.0 miles

    Numberama, namerama and Marv led us out.

    Moleskin – Solid work gentlemen!  This is a favorite running workout of mine and a great way to shake things up a bit from just putting in some miles.  Great job McFly!  YHC mistakenly thought Sippy Cup had been recruiting from the UR track team. This was a solid effort by all.  YHC was enlightened by TYAs interesting choice in his media consumption as a young man and acute observation of grooming habits.  Perhaps not Smithsonian worthy content, but telling of the times none the less.

    News

    Plan on being at Dogpile tomorrow regardless of weather.  If you are snowed in, please wake up accordingly so you can run to the AO.

    1/21 CSAUP – Details are here.

    Be super.

    Hardywood

  • Pre-Blast : F3 RVA Frozen Triangle CSAUP

    F3 RVA is celebrating the only way we know how, F3 style.

    How are we celebrating? Frozen Triangle CSAUP (Completely Stupid And Utterly Pointless)

    What are we celebrating?  Nothing, that is the whole point.  F3 RVA does not need a reason for a 3+ hour workout, across three AOs totaling 9-10 miles of running. (might be more for Circle K and Chumbucket depending on how lost they get)

    Why are we celebrating?  Why not, just show up.

    When are we celebrating? January 21, 2017, 6am, Dogpile

    Details: 

    F3 RVA Frozen Triangle CSAUP

          0600 DogPile  (Swirly Q for 20 minutes)

          0620 Depart Dogpile for 3.5 mile run to Punisher

          Route : Exit Dogpile parking lot, Left onto Blvd, Blvd turns into Hermitage, Arrive at Punisher

    0655-0700 Arrive at Punisher (Circle K Q for 20 minutes)

    0720 refuel

    0725 Depart Punisher for 3.1 mile run to 45MOM

    Route : West on Laburnum, Left on Saunders, Right on Westwood, Westwood turns into Malvern, R on Grove to MM

    0755-0800 Arrive at 45MOM (Sippy Q for 20 minutes)

    0820 Refuel

    0825 Depart for 2.7 mile run to DogPile

    Route:  Race—make your own route!  Or, if you prefer : East on Grove, Right onto Boulevard to Carillon

    0845-0900 Arrive at Dogpile (Sippy will lead some minutes of Mary as people finish)

    0900 Finish 

    Cookout to follow with Firepit.  (Circle K will cook some hotdogs and hamburgers)

    There are many ways to participate in the Frozen Triangle.

    1. Show up at 0600 and complete the whole Frozen Triangle.
    2. Not feeling up to running the whole route – Show up at one of the AOs, participate in the workout to decrease the mileage
    3. Volunteer to help with the H20 and food distribution and clean up
    4. Volunteer to light the firepit and charcoal grill so they are ready when the PAX finishes Circle K can start cooking some hot food,
    5. Show up at the cookout for great 2nd F.  Ms and 2.0 are welcome at the cookout.

    Now that the PAX knows the details, you may be asking yourself what do I need to bring to the Frozen Triangle?

    1.  Yourself
    2. Shovel Flag
    3. Camping Chair (for cookout)
    4. Dry Clothes

    Please respond to this Pre-Blast so YHC can get a HC, in order to plan accordingly for food drink.

    You don’t want to miss this event.  How cool is it going to look as F3 RVA travels down the Boulevard with shovel flags in tow.  Looking forward to a large attendance at the first of many F3 RVA CSAUP events.

    Circle K

  • New Patients

    15 of F3 RVA regulars ventured into the cold expecting to possibly see some snow and instead found the Flipper Chiropractic tire at The Creek.  This is what we accomplished:

    Circle up around tire and perform 100 LBCs IC.

    Tire Carry – Two PAX carry tire across parking lot, switch arms and carry tire back.  Rest of PAX run across parking lot perform called exercise and return back to starting point to perfomr same exercise.  Repeato until all PAX have carried tire.  Exercises performed included LBCs, merkins, Squats, something else.

    25 LBCs IC

    Tire Flip – 2 PAX begin flipping tire around the church.  Rest of PAX completes 4 corners.  LBCs, Merkins, WWII situps, Jump Squats.  Repeato until tire has been flipped all the way around the church building.

    50 LBCs IC

    Suicides – Regular suicide across parking lot and Burpee Suicides across parking lot.

    4 minutes of LBCs – OYO four minutes of LBCs AMRAP.

    COT, Numberama, Namearama, YHC took us out with a prayer.

    Earlier this week at WDOG, Flipper decided it was a smart business decision to sponsor the tire.  Additionally, YHC was named the marketing director for Holland Chiropractic Practice.  Not wanting to disappoint my new employer, YHC began the marketing campaign by showing up to The Creek with the tire.  Mission accomplished.  YHC thinks Flipper will definitely being seeing some new patients in his office in the very near future.  Another goal YHC had for this morning’s beatdown was to ensure the PAX got their daily fill of LBCs.  Mission accomplished again.  850+/- Total.  The entire PAX crushed it this morning.  Thanks for allowing me to lead.

    Circle K

     

  • Assume Innocence

    16 pax plus 2 FNGs showed up at the Shining to shine some light on LOVE.

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.

    Reading of Romans 8:35 –  Who shall separate us from the love of Christ? Shall trouble or hardship or persecution or famine or nakedness or danger or sword?

    A Daily Prayer:

    • God, I offer myself again to you. You are in charge. I am your agent. Whatever you have in store for me, let me accept it and do with it as you would have me do. Your will be done, not mine. Please use me to be a help to another suffering sinner today.

    After the prayer we moved into our main workout which today was the continuation of a Headliner – a study on a topic.

    THANG

    The Pax jumped in fast and furious to tackle the next 11 ways to show / demonstrate / give love to someone:

    Does not boast – does not point to your own successes or accomplishments

    The Carpenter pointed out Golf Cart and how embodies this

    Not proud – believes that everyone is perfectly and wonderfully made by Creator

    Does not dishonor others – doesn’t make people feel small and respects their beliefs and God given right to make choices we don’t agree with. Who did you vote for? Can a Christian vote for Trump or how about Obama? How do you treat people on the other side of the issue of abortion? Black lives matter?  How do we honor someone who is gay?

    • This was an area we stayed on and had some great discussion with Dumbbell sharing from his life and a friend from his old church.

    Not self-seeking – is other oriented (Ex: Brian Bassett – Viral and the BRR)

    • Emoji pointed out the example that Fast Food shows in this area with his organized runs and the Pax agreed

    Not easily angered – takes time to see if it is a perceived injustice or true injustice AND what is a reaction that Glorifies God

    Keeps no record of wrongs – successfully resists bringing up the past. Finding peace through forgiveness- book http://www.focusonthefamily.com/media/daily-broadcast/finding-peace-through-forgiveness

    • The Carpenter shared how he kept a record and how he and M were damaged

    Always protects – stands up and sacrifices oneself to keep danger away from someone in the long term. Let’s one experience life lessons, protects their growth opportunities as well.

    • The pax talked about kids and Wild Thing brought truth and YHC added his truth – “in the long term” to the perspective on this element.

    Always trusts – believes and starts with a level of belief in their creditability, reliability, focus on others and connection as a person. Assumes innocence

    • Wild Thing brought it AGAIN as he talked about “Trusting” is to assume innocence.

    Always hopes – be willing to wait for transformation

    Always perseveres – doesn’t back down when facing headwinds, resistance and changing circumstances

    Love never fails – this we cannot be, we are human and two we don’t fully see the plan that God has and therefore we don’t truly know what failure looks like. But we press forward to the Glorification of Jesus Christ in our relationships that he has established for us.   Remember God is love. We are to be like Him.

    Abacus took out on a prayer after announcements.

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church – Opus will have his virgin Q!
    • Order your Focus Prayer Books (2 new features in 2017) by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html
    • 4/1/2017 – Iron Sharpens Iron – – – F3 style!
    • Gary’s eyesight is fading in one eye. Pray for our brother for healing and insight to God’s plan

  • OK, this took a bit longer than expected…

    17 men presented themselves for light calisthenics and as little running as possible.  This is what actually transpired…

    COP:  DQ’s, SSH’s, and 50 LBC’s

    Suicides:  At each tree along the field (11 total) perform stated exercise corresponding with the tree number (i.e. ascending to 11).  Run back to start after each set of reps.  Three rounds…Merkins, Jump Squats, Burpees

    Crawls (Across T-Courts):  4 courts…Bear Crawl, Crawl Bear, Crab Crawl, Polar Bear.  Perform 20 LBC’s after traversing each court (80 total).

    NMS:

    YHC is a firm believer in the importance of aerobic activity.  As such a series of suicides were thrown out incorporating two exercises (Merkins and Jump Squats) and their sinister offspring (Burpees).  What he did not count on was the extensive time it would take given all the running involved, so plans for other playful drills were dashed and deferred for another day. Some of the PAX later pointed out that RAMM was tomorrow and not today…an editorial comment Goldberg endorsed when he confirmed the PAX had covered 3 miles.

    YHC was not privy to much mumble chatter but he did appreciate hearing one PAX’s occasional jokes regarding holding six-inches (hint…his name rhymes with Cab Cat).

    Announcements:  CSAUP.  Please get involved and don’t be daunted.  There are options to participate in the entire effort or just pieces and parts.  It is just important that you be there…it’s going to be a fun and rewarding day.

    Wong Gonzalez for lunch today.  It is IMPORTANT that you DRINK PLENTY OF LIQUIDS prior to and during the meal.  You won’t be disappointed.

    Saab abides.

  • Yes, it takes a weinke

    Nine, that’s right nine, posted for some kettlebell fun at the Circus.  Sunny and 70 with the regular clanking of kettlebells in the morning.

    Thang:  Circle up for warmup COP.  Consult weinke for first pair of many exercises.

    • Sumo squat and press + kb swings: alternating 3×10 ea.
    • Deadlift to jump squat + curb pullovers: alternating 3×10 ea.
    • Swing switch + curls: alternating 3×10 ea.
    • Plank pass + single arm row (5 ea. arm): alternating 3×10 ea.
    • Reverse lunge (5 ea. leg) + kb drivers: alternating 3×10 ea.
    • Single leg deadlift (5 ea. leg) + hip-up/sit-up: alternating 3×10 ea.

    Circle up for lots of conveyor belt kb passes, and Attila took us out in the COT.

    NMM: It was good to be back at the Circus, and it was great to see such a solid PAX.  Per the list above, we tackled several new exercises, and YHC often leveraged a weinke to make sure the pairings were correct.  In the middle of the first set Rosie observed, “you need a weinke for this?”  At my advanced age, yes, but it should be noted that the mumble chatter was pretty nonexistent.  The PAX may have decided to conserve their breath as we progressed through the list.  It’s also worth noting that Santa  delivered Rosie a nice new 35 lb kb for Xmas.  It’s all about the gains!  YHC was also truly impressed to look up from my swings to see perfect form from Gumbo.  YHC started to draw the PAX’s attention to Gumbo as a Maximus icon when it became apparent that Gumbo was using some kind of lightweight, FitnessLady brand kettlebell.  Maybe Gumbo was on the naughty list and didn’t get a nice new 35.

    Strong work today by all!

    Stay Classy,

    Toga

  • 2017 starts off with a bang at SOT!

    A fearless 7 posted for an SOT beatdown. YHC came in hot, dropped off a KB coupon in the bus loop, parked up, passed the SF to Wilson to plant, and the beatdown went something like this.

    THANG

    Slaughter Start: 20 burpees OYO

    COP: SSH, Bob & Weave, DQs, LBCs, Merkins

    Mosey 30 ft, line up head to toe for a Bear Crawl Snake: guy in back snakes through planking PAX. Repeat x3

    Mosey towards side of school. Stop for Jacob’s Ladder: run up hill, perform 1 burpee, run back down, perform 5 copperhead squats. Repeat x 10, alternate between 1 burpee or 2 burpees at top. 5 burpees at top for the last pass.

    Mosey to bus loop for Death Curb Crawls: Curb crawl as a group, 2 merkins each side, 1 member of PAX performs Death Crawl (forward & backward) w/ KB, pass KB to guy to the right

    Mosey back to SF w/ KB for 500 LBCs: 10 rounds @ 75seconds, 50+ LBCs per round

    Run 2 laps around bus loop and Al Gore waiting for the Six.

    NM

    Welcome back Carmen Sandiego. The first 30 min of this workout was no joke…lots of bear crawls. Way to stick with it. McRibb thinks we burned more calories than normal in those first 30 min.

    YHC took full advantage of Qing during the LBC challenge…and we should have banged out 550+

    The KB was a fun addition to the SOT mix. Hope you’ll come out to Circus Maximus for more KB fun

    The weather this morning was especially nice…and we were all sweating by the end of the Bear Crawl Snake.

    Announcements:

    Jan 21 – Sunny & 70 CSUP

  • Tire Sponsorships Available

    11 men rolled out of the fartsack this morning into the gloom and this is what they accomplished:

    Mosey to far side of the Carilion field to find the tire that had been dropped of prior to this mornings beatdown.  Circle up for merkins x12, LBCs x20 and Don Quotie x 15.

    Line up along edge of the field for the Tire Beast.  Two Pax carry tire stopping at 25, 50, 75 yd lines to switch arms.  The rest of the PAX runs across field stopping at 25, 50, 75 yd line to perform exercise called by Q.  Repeato until all members of the PAX have carried tire.  Exercises performed included LBCs, Merkins, Squats, some other.

    Mosey to 50 yd line of field.  Entire PAX runs towards tire where 2 PAX flip tire a total of ten times.  Rest of PAX perform exercise called by Q.  Repeato until all PAX member have flipped tire.  Exercises performed included merkins, WWII situps, LBCs, Burpees, Jump Squats, something else.

    Mosey to walkway in front of Carilon for 11s.  PAX performs 10 burpees in fornt of Carilon and run upstairs to back to perform 1 LBC.  Repeato until PAX performs 1 burpee and 10 LBCs.

    Mosey back to VSF.  Numberama, Namearama, YHC took us out with a quick prayer.

    First and foremost, after not being able to post in the gloom for a week and a half due to being shut down with the flu/cold, YHC was glad to be back in the company of my F3 brethren.  YHC and Swirly had a New Years present planned for the PAX this past Saturday, but YHC was unable to attend.  Therefore, YHC decided to bring the tire for the PAX to enjoy at the first WDOG of 2017.  Not much mumblechatter this morning as the PAX was breathing heavy from the beginning or everybody was concentrating on not dropping the tire on their foot.  Whatever the reason, the PAX crushed it this morning.  Upon finishing up the COT this morning, Flipper exclaimed the tire was great for his line of business and decided a Corporate sponsorship would be appropriate.  YHC likes the idea and thinks the tire might not appear as heavy if it were painted like a NASCAR.  The cost of the Corporate Sponsorship is the exact same as the cost of an F3 workout.

    Great work by all this morning.  Thanks for allowing me the opportunity to lead.

    Circle K