Category: Richmond, VA

  • What’s YOUR motivation?

    Six showed up on a pleasant morning for a solid trail run.

    The THANG:

    We ran!

    MOLESKIN:

    Saab is the official Q for today’s run and he decided we would run the trail in the opposite direction. It was a welcome change and the PAX seemed happy so we went across the bridge. Without paying the toll!

    Conspiracy hunted us down and KNEW we ran the trail in the opposite direction. Weird! Saab was concerned he had a chip installed by Conspiracy!

    Off Shore & Saab continue to set the pace. Aisle 5 was testing out some new kicks. Kept him going. THE TYA & Saab were chatting it up for a short bit.

    You know what kept YHC going today! GO BILLS!

    Bills

  • I just felt like running

    9 faithful felt like running this morning at RAMM.

    THE THANG

    On Grove ave, run towards the Boulevard, Turn around, back down Grove, Four mile, Wisteria, Five mile, Tuckahoe, 10K, Three Chopt Loops and back to the Shovel Flag.
    COT
    BT took us out.

    Moleskin

    Glad to have Nancy up from Greensboro, He was kind enough to invite any PAX member who happens to be traveling by Greensboro to hit one of there AO’s for a Beatdown.

    With the BRR in our rearview mirror, BT noticed a sincere lack of flashing lights and bright neon drenched clothing from the PAX today. Truth be told; The Mountain Goat ate most of YHC’s neon and reflective material. YHC was just happy to have something reflective items on himself when faced with a Propane Truck and on coming traffic on a narrow country road. Employing evasive maneuvers, while wrestling a Mountain Goat and beating it senseless, is not something YHC recommends. As YHC saw the Propane Truck coming down the Mountain Goat, YHC quickly referenced the brake systems on the majority of the Woodfin Fleet. A fully Loaded truck cannot stop the way a standard automobile can stop; then add in the approach angle of 45 degrees( Why did read the Route description that throughly) YHC opted for running in the ditch for a few feet while the Ford Raptor Pick-up, Propane Truck and Mountain Goat all danced merrily in the Road together. Just Saying…

    Saab and TYA appeared to a nice conversation going when I turned around to head back to the Shovel Flag. Saab seemed to be dominating the conversation; YHC realized TYA was just focusing on listening and breathing. Both enjoying their Recovery from the BRR. TYA’s Mountain Goat enjoyed a rain soaked run. TYA’s Mountain Goat enjoyed a rain soaked run.TYA’s Mountain Goat enjoyed a rain soaked run.TYA’s Mountain Goat enjoyed a rain soaked run. Sorry bout that, I had a song stuck on repeat…..

    Sippy is still working out his leg issues, He continues to run or bike to the AO. Get better Sip!

    MARV rolled in with the max distance today. Next year the BRR is calling your name!

    Announcements:

    Convergence Tomorrow: NO DOGPILE
    6:00 AM workout at Gridiron
    6:45 AM PreGame By Earthworm
    7:00 AM Convergence

    10/17 Bottom to Tap 5K — Info Here — Ask Donor Kebob about helping man a booth before the race
    10/24 GO RUCK – Ask Honey Do
    10/31 Great Pumpkin Run 5K — Abacus has gotten F3 on the Promotional info for that Race.

  • All the King’s Army and all the King’s Men…

    …showed up for a solid beatdown at 45MOM on a beautiful morning in the Gloom.  Humpty Dumpty was nowhere to be seen, but 25 strong PAX were in full force.  AYE!!  Here is how it went down.

    THE THANG:

    Mosey to the corner of Westmoreland St. and Grove Ave (hereby known as the “Safe Zone”) for COP:

    25x SSH

    12x Merkins

    20x Don Quixote

    30x LBC

    20x Copperhead Squat

     

    Mosey to the track on the Westmoreland Side (far away from the gatekeeper’s house) for the B.O.M.B.S., which went like this:

    Partner up.  One partner runs the 1/4 mile track while the other performs the designated exercise.  Once the lap is completed, switch places and repeat until the required number of repetitions is achieved as a team.  Exercises and targets were:

    Burpee x 50

    Carolina Drydock x 100

    Merkin x 150

    Big Boy/WWII Situp x 200

    Squat x 250

    Mosey back to the corner of Westmoreland/Grove for 3 Minutes of Mary:

    Captain Thor x 10 (1 WWII situp followed by (2) 4-count American Hammers)

    Mosey back to Shovel Flag for COT.

     

    MOLESKIN:

    What an impressive showing today, men! 25 may be a record, and hopefully iit will continue to be broken.  YHC got pretty amped when he turned around to address the PAX at the beginning of the B.O.M.B.S. and saw the RVA Army.  Well done!

    Welcome to Col. Sanders and Free Smells!  Looking forward to having you out again and again.  Welcome also to BabyBack from NC.  Always glad to have F3 brothers visiting, so make sure to come back.

    As you may have noticed, we did “B.C.M.B.S” instead of “B.O.M.B.S” as YHC could not figure out an Overhead Clap maneuver that seemed challenging, so he went with Carolina Drydocks.  If anyone knows what the Overhead Clap is, please respond.  Sounds too much like Bullhead Clap to be appealing, IMO.

    As usual, the exercise ran longer than usual, but YHC feels that there was adequate pain.  It’s always hard to get good mumblechatter in circuits like that, but Toga was quick to point out YHC’s gasping after one of the runs.  Hopefully, he was able to spread additional “encouragement” to the rest of the PAX during the workout as he is prone to do, and I know he liked Free Smells squat form.  The PAX seemed to enjoy the Captain Thor addition, and it should be noted that per the F3 website, Rocky defeated Russia and thereby Russian Twists should be called American Hammers.  Makes sense to me.

    Finally, there was a whole lotta Respect that posted today.  Solid work, men!

    Announcements:  RAMM run at 0530 tomorrow

    1yr F3RVA Convergence at Gridiron at 0700 on Saturday.  BRING A FRIEND AND BRING A SHOVEL FLAG IF YOU’VE GOT ONE.  We should have a great turnout.  The normal Dogpile workout at 0600 will be at Gridiron on Saturday instead, so if you want to Double Dip you will get the full pull.  Also, we’ll have a 3rd F intermission between the two workouts.

    Great job today, guys.  Thanks for allowing me to lead.

    -BT

     

     

     

     

     

     

     

  • A few Good men

    3 strong moseyed into the deep dark gloom on a great end of summer morning.
    The Thang
    Mosey to the center of the bus loop
    COP
    25x Imperial Walkers
    25x Freddie Mercuries
    25x Happy Jacks
    25x Little Baby Crunches
    25x Crab Cakes
    25x Flutter kicks
    Mosey to baseball field
    Terrance Gore (fastest man in baseball) rotating leadoff
    Sprint to 1st, mosey back to plate
    Sprint 1st to 2nd, mosey back to plate
    Sprint 1st to 3rd, mosey back to plate
    In the park homer
    Rinse and repeat
    Mosey to the football field
    Broad Jump Burpees – 50 yards
    Lunge back
    Rinse & repeat
    Mosey to poles
    Pole Smokers – Indian run style
    1st man 5 pole smokers
    Rest of pax holds heels 6” off ground
    Pax rotates through poles Indian Run style
    Mosey to hill
    Clock Merkins
    2 merkin and rotate like a clock +1
    COT

    Moleskin
    YHC was pleased to see Swirly and TYA join the fun this morning, otherwise it would have been a pretty quiet gloom.

    The never ending pole smokers were brutal. I believe they multiplied while we were smoking.

    That’s about it, See you next time.
    Peace!

  • RVA takes on the BRR!

    More to come, but I wanted to share our BRR photo album with the rest of the RVA PAX!
    http://imgur.com/a/4Uvf9

    Thanks for your thoughts and support while we were away!
    -Döner Kebab

  • Scavenger Hunt at NoToll

    Nineteen answered the call this morning and emerged through the gloom at No Toll.

    The COP:
    SSH x 25
    Imperial Walkers x 20
    Hillbillies x 20

    The Thang: Mosey over to the back parking lot and formed three six man teams for a scavenger hunt.  Cards were distributed to each team with the following tasks (in varying order):
    • Find A Bench In The Woods and Do 50 Bench Dips Per Person
    • Find A Tennis Court and Lunge Across Both Courts And Back (Parallel To Nets)
    • Find The Lonely Wooden Wall and Get Everyone On Your Team Up And Over 3 Times Each
    • Find “Katie” and Jump Up And Try To Touch Katie 20 Times Per Person
    • Find A Swingset and Do 50 “Swerkins” Per Person
    • Find Any Another Team and Switch Cards With Them
    • Find A Basketball Court and Bearcrawl From One Basket To The Other, Crab Soccer Back. Twice.
    • Find A Picnic Shelter and Do 25 “Four Count Merkins” Per Person
    • Find An American Flag and Do 50 Flutterkicks Per Person
    • Find A Trash Can In A Dark Place and Do 50 LBC’s Per Person
    • Find A Traffic Light. Stop And Do 5 Merkins Every Time You Pass A Speed Bump
    • Find Any Another Team and Tell Them To Start Over On Whatever Exercise They’re Doing
    • Find A Soccer Goal and Do 50 WW-2 Sit-Ups Per Person
    All tasks had to be completed as a team. Between each task, the teams cut cards and performed the requisite number of Burpees before moving on to the next task.

    Moleskin:
    Excellent teamwork all around in carrying out the tasks. YHC tried to set up the teams so that there was a relatively even distribution of over-achievers, general-achievers, and aspiring-over-achievers. Hints in the form of glo-sticks were largely a failure. Some team members might want to play a little Blackjack today, since they seemed to get tens on every draw. Lots of hard work today. Well done.

    Special welcome to former FNG Home Wrecker who posted up for the first time this morning.

  • Preblast: Hump Day Happy Hour at Ardent 09/16/15

    There will be a non-running HDHH at Ardent Craft Ales Weds 9/16, 1700-1900.  Be there or be..without Ardent beer.

     

    3200 W. Leigh Street
    Richmond, VA 23230

  • Forward Blast – The Convergence at Pouncey Tract Park on September 19, 2015

    Last September 20, twenty-four men posted for the first F3 RVA workout – the GridIron – at Pouncey Tract Park.  For most it was our RedPill Workout.

    Less than a year later: there are F3 RVA workouts each day of the week; there are events where the men of F3 RVA come together as a team and do things a year ago they would have thought not possible; and there exist genuine friendships formed as Iron Sharpens Iron.

    To celebrate this growth, to offer thanks for these blessings, and to embolden our focus on the 3 Fs, we’re coming together this Saturday for a Convergence at Pouncey Tract Park.

    In case you’ve missed the Back Blast Moleskins over the last several weeks, here’s the schedule:

    0600 – DogPile at the GridIron (aka the “DoubleDipper Delight” – no driving required!) – FirstHalf First F for the DoubleDippers!

    0645 – GridIron Pre-Game Gut-Check – “Slaying Giants” – 15 minute look at the leadership of David the Sheepherder – solid Third F!

    0700 – GridIron – SecondHalf First F — All the PAX together for The Convergence!

    0815ish – Coffeteria at the Daily Grind – Second F time!

    Great opportunity for FNGs – have you HeadLocked 1, 2, or more?  If not, do it today.  Press those who resist the EH – the FNGs will appreciate your perseverance when they take the RedPill.

    And don’t forget those brothers who haven’t posted recently – Kotters have done it before and can do it again.  Reach out to them and put a tight EH on them.  They’ll be glad you did.

    For those with DoubleDip phobia, post at the 0645 Pre-Game Gut-Check.  And for those with soccer games, etc. Saturday morning – don’t worry, we’ll still talk about you if you can’t join us at the Coffeteria.

    The Gloom is calling – but the darkest hour precedes the light of day.

     

     

  • The Carillon Crawl

    Seven faithful posted for a workout at Dogpile as the rain held off for the most part.

    The Thang:

    Mosey to Carillon field – 25 side straddle, 20 Don Qs, 20 Imperial Walkers, 25 LBCs, 20 mountain climbers

    Mosey to top of the Carillon of the Carillon crawl – partner up for bear crawl and freddie mercury

    Mosey to the bowl – full Jacob’s ladder – WWII situps and burpies. plank up when finished.

    Ring of Fire – 10 merkins

    Mosey to amphitheater – partner up – first man runs to top, second dips. rinse and repeat.

    partner up – calf raises – 30 each foot

    5 slow bending squats on each step to top, 3 derkins each step back down, 5 irkins (inclined merkin) back up, 5 slow bending squats back down

    mosey to flag – 5 MOM – leg raises, russian twists, LBCs

    Moleskin –

    Great workout, good numbers despite the absence of the BRR attendees. YHC considered ‘the Carillon Crawl’ during Toga’s Dogpile workout. The exercise has one partner bear crawling down the steps, around the other steps and back up, while the other man does freddie mercurys. Definitely became much more difficult going down the second time through. The full jacobs ladder started atop one the bowl on one side, doing one burpee and running down the to the valley and back up the other side for one WWII situp. Repeat by increments of one up to 6.

    YHC’s apologies if he forgot someone, or some parts of the workout. Always best to log it right after the workout but couldn’t find the time until today.

    Announcements – celebrating CONVERGENCE this Saturday at Gridiron, 7:00 AM. Regular workouts this week.

     

  • Lets Play a Little Ball

    9 motivated woke up in the gloom and posted at the Punisher.  Beautiful morning with a little chill in the air.  Fall has arrived in the RVA.  No more sweat towels needed after the workout.

    The Thang:

    Mosey to front right corner of the school for COP.  20x SSH, 15x Merkins, 20x Through the Tunnel, 20x Don Quixote, 33x LBC.  Mosey back to the parking lot in front of the school.  Baseball with cards.  Pick one card from the exercises deck and one card from the hits deck.  Single = 25 reps of exercise and one lap around the parking lot, Double = 20 reps of exercise and two laps around lot, Triple = 15 reps of exercise and 3 laps around the loop, HR = 10 reps of exercise and four laps around the loop.  We did Merkins, Jumps Squats, SSH, and Burpees (with a triple).  In all we made it through six innings.

    Mosey to front of school for 6 minutes of mary (dealers choice).  Promo pics russian twists (x20), Best Shot picks leg lifts (x20).  We also did Freddy Mercury and a few others.

    NMM:

    Great to be back out at the workouts after a few days away at the BRR.  Apologies for the lack of detail in the backblast.  My mind is still a little spent from a Thursday/Friday with only a few hours of sleep.

    Promo is in town for the World Championships.  He has a big job to accomplish between now and then.  Best of luck, and let us know if we can do anything to help.  He led the Pax on a lot of the runs this morning.  Great work my friend.

    BRR guys had a little jump in the step for the first several laps around the school.  After a few laps, the legs became heavy and the pace slowed down.

    Announcements

    Convergence on Saturday:  Come one and all.  Bring a friend.