Category: Richmond, VA

  • Preblast – Colonial 200

    Ok, the BRR was awesome.  It was a great challenge physically and mentally and a hell of a good time.  Given that I wanted to keep my fitness level up and better prepare for next year’s BRR, I searched far and wide to find another relay in the Spring.  The good news is that I found one.  The Colonial 200, from Charlottesville to Williamsburg.  Not quite the elevation changes that we experienced in NC, but still a good challenge and should be a great run.  I am hoping that we have enough interest to get one or two teams together for this years race.  Let me know if you are interested.

    TYA

    http://www.colonial200.com/

  • Lonely on the Trail

    Rain was in the forecast, but the rain never came.  Three strong and fast posted at the Pump House parking lot this morning for a nice trail run.

    The Thang:

    Cross the bridge, start on the Buttermilk trail.  Cross over at Belle Isle, run the perimeter of Belle and run back on the Northbank trail.

    Moleskin

    When YHC pulled into the parking lot at 652 this morning, there were no other cars in the parking lot.  Offshore pulled in a few minutes later followed by Saab at 7 am on the nose.  I was glad to have the company for the run, especially two rabbits to chase the whole morning.   Chase I did, but I never did quite catch up.  Thanks to Wilson and Offshore for doubling back for me every mile or so.  I appreciated the motivation in front of me.

    YHC had to leave shortly after the run this morning so I could get down to the world championships.  I was in such as rush that I realized halfway out the parking lot that my phone was not in the car with me.  I knew I had just checked the time on the phone so it couldn’t be too far.  I searched the car, no phone.  I drove back to where I had parked, no phone.  I looked around the parking lot and the whole path I had driven…no phone.  I re-searched the car and trunk…no phone.  Where the hell is it.  My maiden in shining armor pulled in beside my car when I was mid panic.  I politely asked if she could call my cell so I could locate it.  She made the call, and quickly pointed to my back window where my phone was sitting.  Thank you unknown lady…I appreciate your help.  Just as an aside for those unmarried PAX, this approach is not a bad way to get a young ladies phone number.

    See you in the gloom next week.

  • No Sunshine Patriots

    Five of the Faithful and posted this morning at the GridIron with Donor Kebab planting the ShovelFlag.  We were joined at halftime by two committed Double-Dippers who, after a solid beat down at DogPile, wanted some more (or, in the case of one, thirsted for the post-workout coffee fellowship).  The PAX got a reprieve from the heavy rain forecast and instead enjoyed a refreshing temperature and a light breeze.  YHC took the Q on the fly so reserve is made for errors and omissions in that which follows.

    THANG:

    Mosey to the front near side of Short Pump Middle School for COP:

    x20 IWs IC
    x20 DQs IC
    x20 SSHs IC
    x20 Seal Jacks IC
    x20 Plank Jacks IC
    x20 Predator Jacks IC
    x20 APDs IC
    x20 Reverse Mountain Climbers IC
    Superman Holds

    Mosey to front of school for Triple Check – Wall Chairs, Planks, and Runs (rinse and repeat for 3 sets)

    Stay on curb for x20 Decline Merkins, x20 Incline Merkins, and x20 Dips OYO (rinse and repeat for 2 sets)
    Carolina Dry Docks OYO to failure

    Mosey to Pillars:

    x25 PLT, All CAPS Protractor, and x25 PLT
    x20 APDs IC
    X20 Reverse Mountain Climbers IC
    x25 PLT, All CAPS Protractor, and x25 PLT
    x20 Squats IC
    x20 Alternating Lunges IC
    Squat Jumps with Pillar Pavilion Roof touch OYO to failure
    x3 Merkin ISOs
    Planks to Pikes (rinse and repeat for 3 sets)
    Pillar Cross Beam dead man hangs to failure (rinse and repeat for 2 sets)

    Slaughter Finisher – x20 Burpees OYO

    Lunge Walk

    Mosey back to ShovelFlag

    COT:

    Announcements:

    Discussion re Q coverage needs – no man is indispensable, every man is equipped to lead.

    Donor Kebab reported on Bottom to Tap 3-Miler on October 17.  DK is the czar on this – see him for detail and commitments.

    GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Rugged Maniac – talk to Wilson

    Prayer concerns – blessings of wisdom and discernment requested for our children; unspoken concerns acknowledged.

    YHC closed the BOM with prayer.

    Moleskin:

    Solid second posting by London – well done (especially after the disappointing Wahoo showing last night)!  And bring your in town visitors next week as FNGs.  Is there a youth movement afoot at the GridIron?  Great EH by DK!

    Johnsonville must have really liked last week’s Convergence because he was chomping at the bit for a GridIron kickoff (or a pre-game gut-check) a good 20 minutes before 0700.  Though not quite as early, Chum Bucket posted in plenty of time for more good morning pleasantries than generally permitted.

    Conspiracy and Wilson double-dipped and were “exclusive” by partnering up on the PLTs.  That’s good because YHC has observed among the PAX some maneuvering to avoid pairing with Conspiracy given his proclivity for throwing down some “optional” obliques.

    Coffeteria at Daily Grind – Iron sharpens Iron.  Also, the PAX include a couple “go to guys” with exquisite and sensitive spousal gift giving skills.  DK and London: thanks for the show and tell – there may be hope now for my M and the Ms of other PAX who suffer from gift-giving impairment syndrome.

    Stand Firm!

  • Soggy wet crunchy Frogs

    8 faithful overlooked the rain and poor forecast to show up for a Saturday morning in the gloom.

    THE THANG

    Mosey to the roundabout circle on the other side of the Carillon for Warm up COP.

    25 SSH , 20 Flutterkicks , 20 Imperials Walkers, 10  slow 4 count Merkins

    Mosey to front of Carillon and split up into 2 teams for Circle 2 Circle:

    Each starts at a runs to one of the roundabout circle and does a round of exercises listed on the Weinke.  Also in running between the 2 circles the team does 5 Burpees when they pass the Lamppost on the path.  After 4 rounds the team runs to top of Carillon to finish with exercise on the Weinke there.

    Circle Round 1:  30 Merkins , 40 WW I Situps

    Circle 2:   30 Dips , 25 Crunchy Frogs

    Circle 3:  25 Derkins (feet on the curb) , 50 Russian Twists

    Circle 4:  Partner up & Wheelbarrow across diameter of Circle each man, switch and WB back ,  10 Burpees

    Run to Carillon –  1st team in – 20 Flutterkicks , last team 30 Flutterkicks & 5 Burpees

    Mosey to Amphitheater for Triple Check –

    1st man – Elbow plank , 2nd Man – Dips , 3rd – Run up Amphitheater steps and back down

    Complete 4 Rounds.  After the 4 rounds YHC took a moment to properly demo the Crunchy Frog and the PAX joined for a set of 20.

    Mosey to Love Hill:

    Pair up – 1st man up the hill, partner start exercise up the hill:

    Exercise 1 – Lunges , Exercise 2 – Bear Crawl , Exercise 3 – Crab Walk

    Mosey back to the Flag for BOM and announcements

    MOLESKIN

    YHC was impressed to see a good PAX on a rainy morning, especially glad to see Aisle 5 back at Dogpile, he has been missed.  We had 7 to start and then Conspiracy joined us as we started Circle 2 Circle(C2C).  Before we started Wilson requested the PAX spend plenty of time on the ground to soak up all the gloom so YHC was happy to oblige by changing to flutterkicks in the COP to start.  This was a good start but YHC forgot to demo the Crunchy Frog exercise for later in the C2C which would come back to bite Team 1 later in C2C as team 2 improvised to X-Ys.  When both teams reached the Carillon both teams knocked out the 5 extra Burpees, good Stuff!

    YHC was not sure that Triple Check would work in the Amphitheater due to darkness so moved it to later in the beatdown.  Having 8 PAX for Triple check was troublesome for YHC as he is not capable of math before morning coffee consumption but the PAX still knocked it out.

    Love Hill was a great way to finish and lots of good mumblechatter throughout, especially about the UCI championships this weekend.  If you have not caught a race this week you need to this today or tomorrow.  Goldberg shared with YHC he posted after a long shift and little sleep, now that is dedication to shrug off the fartsack on a nasty rainy morning.

    ANNOUNCEMENTS

    Bottom to Tap is 10/17.  Doner Kebab is the man to talk with on this.

    Rugged Maniac is 10/10. Talk to TYA if interested.

     

     

     

     

  • Back to the basics

    8 fleet footed faithful found there way to the festivities this morning.  Weather was perfect for a run. 62 degrees and cloudy, no humidity.

    Take a right on Grove, four mile loop turn around at Malvern, 5 mile loop turn at Roseneath, 6 mile loop turn at THE Boulevard.  All run to Three Chopt, turn around and back to the shovel flag.

    Moleskin

    Lots of injuries and illnesses in the PAX right now.  Bleeder had to fartsack due to a twisted ankle yesterday….Get well soon Bleeder…  Swirly started off strong, but slowed considerably at the end due to a bout with Sciatica.  Lots of good advice was thrown Swirly’s way.  Hopefully one of the many suggestions will do the trick.  Saab was back in the saddle today after a week of inactivity due to  a cold.  He had a ton of energy and easily lapped the field on his six mile jaunt.

    Toga and Offshore seemed to swap the lead several times during the run.  Offshore was a little ahead at the first turn, but when they came back from the Three Chopt Hill, I think Toga was in the lead.  YHC ran with Honeydo and Swirly for a good portion of the run and enjoyed the company.  I had a rare run for me today.  I felt great on the majority of the run and was able to get in a great groove.  I wish all my runs were like that.  Grizzly and Pucker knocked out the 4 mile loop with ease.

    Weird not having Sippy Cup or Marv out there with us today.  Both are such consistent participants in the run that it did not feel right without them.  See you out there soon.

    Weather is getting great for running.  Many F3 related runs coming up.  Join in on the fun.

  • Arms Race

    17 Faithful beat the fartsack this morning for the gun show at Mary Munford Elementary. Most of the PAX seemed to have figured out the parking situation, and @Bleeder planted the shovel flag. An extended #mumblechatter-style “Happy Birthday” to Fudd was rudely interrupted as YHC kicked off the festivities.

    THE THANG

    Mosey to the NW corner of the school grounds

    Warm-up COP (all in cadence/IC)
    – SSH x25
    – Arm circles: small fwd x10, small backward x10, large backward x10
    – Merkins – full range with locked elbows and hands off the ground at the bottom x8
    – LBCs x 26
    – Russian Soldiers x20

    Mosey to the tennis courts. Plank while YHC explains what’s next.

    Arm Circuit around the Track – Divide into 4 groups and each group goes to one of four stations. When you finish, go to the next station. Hit all stations 3x
    – Monkey Bars corner – 30 dips
    – Pull Up Bars corner – Pull ups, your max +5 with help from fellow PAX
    – Parallel Bars corner – 15 inverted pulls with hands in chin-up orientation
    – “Sandbox” corner – 20 full-range decline Merkins

    Plank up at tennis courts area when finished

    COP
    P90X “Karen Pot Stirs” – 15 sec each arm
    Rosalitas x 16
    Freddie Mercuries x 16

    Mosey to the trees

    11s – Flutter kicks & Cobras (aka “Fudd’s birthdays”) and alternate Bear Crawls & Crab Walk between trees

    MOLESKIN

    Great to see @Razor back with us. Welcome back!

    Others have probably noticed as well, but @Toucan is doing an excellent job of showing up, working hard, and really getting better, faster, stronger. Keep it up!

    #Mumblechatter was pretty scarce this morning, Hopefully a sign of a good & challenging workout.

    YHC is keenly aware of my need to improve on arm exercises, particularly pull-ups. Today’s workout was a kick-start to improve. Today I took a before picture, and took a look into the future for the after version.

    Hopefully this benefitted the PAX as well and your arm soreness later on will be evidence of getting stronger.

    The Steelers have the Rams this week. Can they repeat what the Redskins did last week? #KirkCousinsMVP

    ANNOUNCEMENTS

    “Bottom to Tap” 3-miler on 10/17, Richmond F3 PAX running together. Use code “F3” to save $5 at registration. @Doner Kebab is looking for help to man the F3 tent starting ~9AM. Let him know if you are up for the task.

    Go Ruck 10/24. Contact @HoneyDo for details

  • Whole Lotta Ciabatta

    It was another truly beautiful morning in RVA, but we weren’t in RVA.  We were South of the Border at Source of Truth for nothing but ciabatta style circuits for the entire workout.  6 posted for something totally different than BT’s Old Glory or Grizzly’s scavenger hunt of pain.

    The Thang:

    Mosey to center of field to get right into alternating exercises done on a tabata timer.

    Round 1= Ted Strikers (merkin followed by body rotation with hand in the air and one leg through) and Imperial Walkers, 2= mtn climbers and high knees, 3= squat jumps and skaters, 4= walking plank and full extensions, 5= Bulgarian squats and merkins, 6= Dips and leg raises, 7= alternating lunges and incline merkins, 8= rotating planks and sprinters, 9= 4 rds of burpees

    NMM:

    Where was Johnsonville?  Somewhere in the gloom that guy felt like he was missing something, and he was right.  Today was indeed a JVille special brought to you by none other than Dr. Izumi Tabata.  The PAX seemed to enjoy the repetition and joy of staying together vs running into the gloom, but there was a lot of mumble chatter.  Since tabatas are to be done full out for 20 seconds with a ten second rest before the next set you would think there would be less mumble chatter #MouthofWilson.  YHC will consider ways to correct this if we ever repeat it.

    Stay Classy,

    Toga

  • Old Glory, Chapter 3

    19 Faithful gathered at NoToll to test themselves against the Old Glory challenge.  It’s been a couple of months, so how has the PAX progressed?  Here’s how it went down:

    THE THANG

    Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4:  WWII Situps x 20

    Complete as many loops as possible before 6 am (6:05 today), then gather to to run another mile around the complex.  A quick 2 MOM with:

    Captain Thor x 10

    Return to Shovel Flag for COT.   YHC took us out.

     

    MOLESKIN

    Another installment but with a larger PAX.  Nice work, men!  With the BRR in the rearview mirror, it feels good to get back in the groove.  Something was off, however, as the familiar sight of Swirly warming up and greeting the PAX as they arrive was not present.  Maybe he ate 2 pounds of lasagna last night like YHC.  Hope everything is alright, Swirly.  As you can see below, we had several of the PAX enjoying the Old Glory workout for the first time.  From the stats below, you are off to a great start!  Several of the PAX improved on their past performances.  Again, nice job!  Sippy Cup was all business, finishing 3.5 laps, and 4.0 is in his sights for certain.  Splinter announced that he would carry the flag from start to finish of the final mile, and with the exception of LG and YHC fumbling around at the beginning, that prediction held true.  Great job, boys! YHC thought everyone performed admirably, but wanted to throw out additional kudos to Rosie, who hammered through the circuits and is looking to be one to push Sippy in the quest for most loops completed.  As always, if anything you see below is incorrect, let me know, and remember, it’s YOU v. YOU!

     

    F3 Name                                          6/23/15                      7/28/15                   9/22/15

    Splinter                                             3.0                             2.75                        3.0

    Wilson                                               3.0                              2.75                       —

    Honey-Do                                          2.5                              —                           3.0

    Ricky Bobby                                      2.5                               2.5                       2.5

    Lockjaw                                             2.75                            —                           3.0

    Brain Tumor                                     2.75                           2.75                         3.0

    Conspiracy                                         —                             2.75**                      —

    Bleeder                                              —                             2.75                          —

    Sippy Cup                                          —                             3.25                         3.5

    Oyster                                                —                              2.25                       2.75

    Grizzly                                               —                                2.5                          —

    DK                                                     —                                2.75                        3.0

    Swirly                                               —                                  3.0                          —

    TYA                                                   —                                2.75                        2.75

    Lugnut                                             —                                  2.5                            —

    Loose Goose                                      —                                2.75                         3.0

    Homewrecker                                   —                                    —                           2.5

    Wedding Singer                                  —                                  —                          2.5

    Pelosi 5.0                                            —                                 —                          2.5

    Scream                                               —                                 —                         2.75 (or 2.625??)

    Best Shot                                             —                                —                          2.75

    Rosie                                                     —                               —                         3.0

    Shooter                                                 —                               —                             2.75

    TwoCan                                                 —                              —                             2.75

    Fudd                                                      —                               —                             3.0

     

    In other news, DK announced that the Suicide Pool seemed to indeed be suicide with all but 3 left, so he’s running a 2nd Chance Installment.  See him for details.

    Announcements:

    Normal workouts this week, and we need some Q’s starting Saturday, I believe.

    Bottom to Tap 5k, Oct 17 (see DK)

    GoRuck, Oct 24 (see Honey Do)

    Rugged Maniac, Oct 10 (see TYA, I think)

     

    See you in the Gloom.  Aye!

    -BT

     

  • The Cubed Fire

    Eight RVA F3 faithful posted for a cool breezy beginning of fall workout.

    The Thang:

    mosey to field for COP,  in cadence -20 Side Straddle, 15 Don Q, 20 Alabama Prom Dates, 20 Flutter Kicks, 10 Merkins

    Cube check-

    Triple Check #1 – Balls to the wall, slow bending squat, run

    Ring of Fire #1 – 7 burpees OYO, touchdown Al Gore in between

    Triple Check #2 – Imperials Squat Walker, plank dips, run

    Ring of Fire #2 – 104 total WWII situps, legs 6 inches off ground in between

    Triple Check #3 – Peoples Chair, peter parker merkin, run

    mosey to corner near AP Hill statue

    Ring of Fire #3 – 104 total werkins, plank in bewteen

    Dealers choice 5 minutes of mary – Xs and Os, Wilson’s Wife, American Hammers, reverse mountain climbers, mountain climbers, LBCs

    Moleskin:

    Great effort this morning. Everyone seemed in good spirits, YHC believes the Convergence had a re-energizing effect on the PAX. We’ve all busted our butts to become better physically and mentally over the past year, the transformation is real and inspiring.

    In honor of the Ole Miss beatdown on Alabama this weekend as discussed pre-workout by the PAX, the prom dates were thrown in.  In honor of the Pats win over the Bills, added a little Wilson’s Wife, as the mouth of Wilson could not be heard.

    Qs needed this week and weekend, please check the spreadsheet. BT bringin it tomorrow at NoToll.

    -Singer

  • F3Richmond Converges at #Gridiron to Celebrate its 1 Year Anniversary

    One year ago, 24 men planted a shovel flag at #GridIron, and thus planted the seed that has grown into F3Richmond.  Thirty five of the faithful, and three FNGs, returned to #GridIron this morning to celebrate the anniversary.  Although the headliner workout began at 0700, roughly half of those posted at 0600 for a double-dose of gloom in an eerie pre-dawn fog.

    GLOOM:

    0600 Workout — Toga on Q
    Mosey to upper field for COP warmup:
    20x SSH
    15x Merkins
    20x Don Quixote
    20x imperial walkers

    Mosey to track for speed work:
    100 yds 50%, 75%, and 100% x 4
    Mosey the curves
    4x 100 yd partner carries alternating as needed

    0600 Workout — Bleeder on Q
    Mosey to front of school
    Triple Check, people’s chair, dips, running the bus loop
    Mosey to the Soccer field
    leg lift, LBC ring of Fire,
    Merkin, ring of Fire.
    Mosey back to the Shovel Flag

    0700 Workout — Earthworm on Q
    Mosey to upper football field near entrance for MEGA COP
    20x seal jacks
    20x plank jacks
    20x predator jacks
    20x star jacks (OYO)
    10x push up jacks
    2 sets of 25x partner leg tosses (OYO)
    60 sec. iso squats (charismatic style)
    25x squats
    20x speed skaters
    20x reverse lunges
    25x squats
    2 sets of 25x partner leg tosses (OYO)
    burpee broad jump from 35/40 yard line to end zone (OYO)
    planks
    25x Alabama prom dates

    0700 Workout — Johnsonville on Q
    Mosey to football field near parking area.
    Four Square (run around perimeter of 1/2 of football field 4 times, the first sprinting side 1, the second sprinting sides 1 and 2, the third sprinting sides 1, 2, and 3, and the third sprinting sides 1, 2, 3, and 4.

    Mosey to paved roadway into school.
    Ascending / descending curb crawls up to 8 and back down.

    Chiabattas alternating between standing mountain climbers and mountain climbers.

    Mosey to soccer field in front of school.
    Ascending 18 meter crab walks to 10

    Mosey to center of field for COP
    4 minutes of Mary consisting of Freddy Mercs, Dollys, and Russian Twists, all in cadence.

    COT

    MOLESKIN:
    In the early morning darkness, FNG Grunt flaunted his youth by out-sprinting most of the Pax while running backwards.  YHC noticed that Grunt seemed to slow down a little during the 0700 workout. Perhaps he decided to take it easy on the older generation. Offshore showed impressive speed on the sprints. Conspiracy eventually took ownership, however.

    During the partner carries, Toga stridently rejected YHC and Bleeder for, shall we say a “less gravatationally challenging” Fudd.

    Earthworm kicked off the 0700 workout with a COP in the middle of the upper football field.  A nearly forty-man COP is quite a sight to behold, almost stretching from sideline to sideline.  At that hour, the fog had not yet lifted, and YHC could see mere outlines of the men on the other side of the COP.

    Abacus owned the Four Square, easily out running his competition by at least 50m. Later, toward the end of the 0700 workout, Abacus pulled out a phone on selfie-stick and began recording himself giving passionate commentary on the workout and F3, while he performed mountain climbers.  That hyper-burst of energy immediately spread throughout the Pax, increasing excitement and camaraderie.  Way to bring the energy, Abacus!

    Between workouts, Earthworm led, and most of the Pax attended, a 3rdF Bible study that he referred to as the “Pre-Game Gut Check:  Slaying Giants.”  The Pax took a look at the unlikely king — God’s “911 Guy” — a small boy who tended sheep, yet rose up to rescue his nation from annihilation by killing the giant, Goliath.  God looks at the hart of a man, not the exterior.  He looks for men who are faithful, even in the small things; who, when the trying times come, act boldly and confidently; who overcome negatively; who plan for contingencies; who run, not walk, to the battle-lines; and who will not stand for wrongdoing.  David, the “911 Guy,” is a great example of who we, as men, are called to be.

    The anniversary convergence was a huge success.  F3Richmond touched upon every aspect of F3 this morning — fitness, faith, and fellowship.  The COP filled up a football field, and the fellowship gathering  afterwards filled up the coffeteria.  YHC sends a big “THANK YOU” to Earthworm for tirelessly promoting the convergence and to the #DogPile regulars for traveling way out to the ‘burbs.

    Johnsonville