Category: Richmond, VA

  • Reindeer Games Part 2

    15 hardcore men spreading over 6 decades including 7 returns from part 1 brought their antlers for part 2 of the Reindeer Games. Shovel Flag was planted and this is what was completed:

    Short run around the parking lot to pick any LIFO’s

    COP

    • SSH x25 IC
    • Hillbillies x 20 IC
    • Crab Cakes x 15 IC
    • LBFC x 10 IC
    • Arm Circles x 10 small x 5 big IC reverso

    Mosey to the field

    Game 4 – Vixen’s Escalator

    PAX complete exercises of 10, then 10, 20 then 10, 20, 30 then 10, 20, 30, 40 then back down. This was completed at each corner of the field. Exercises were as follows:

    • 10 – Burpees
    • 20 – WWII Sit-ups
    • 30 – Merkins
    • 40 – LbC’s

    Game 5 – Comet’s Railroad

    PAX start in single file line. First PAX drops to low plank, second PAX jumps over first PAX runs 5 yards and gets in low plank. Third PAX jumps over both PAX runs 5 yards and gets in low plank. After all PAX have gone (this was completed in groups of 3), the first PAX jumps over all the PAX and returns to low plank. Continue until the PAX reaches the road.

    Game 6 – Cupid Loves Bear Crawls

    PAX line up head to feet in plank position. The man at the back of the line, bear crawls to front of the line, weaving in and out of planking PAX and yells when at front. Next man does the same thing until all PAX have completed. Repeato

    Mosey back to the flag

    Numberama/Namorama

    The Carpenter took us out

    Moleskin

    Great fun was had by all on this gloomy Christmas Eve Eve. YHC showed up a little later than normal to find the parking lot empty (5:25). But all of sudden a wave of cars came rushing in and things got started.

    During COP, YHC introduced a new exercise LBFC (Little Baby Flutter Crunch). On your 6, feet do flutter kick while upper body does crunch, only counting the crunches. This may make an appearance during part 3.

    The mumble chatter was at a all time low during Vixen’s game. YHC feel this was due to the focus level of the PAX and the fact that no Rat could be found.

    Cupid’s Loves Bear Crawls (aka Bear Crawl Snake) was not well greeted by the PAX. YHC feels some member should have been at The Shining the day before to understand what Love is all about.

    During COT a falling object (maybe an acron) feel into Emoji’s eye. He seems to be ok but Wild Thing came over to comfort him just in case

    Announcements

    SPIT ON THAT!

  • Pre-Blast: 12/28/16 trip to Appalachian Trail

    In the name of training for spring trail runs…or just for the hell of it…a few pax members are heading up to Afton for some trail running on the AT.  The planned route will be a 1 way long slow run on the AT heading into the Shenandoah National Park.  The planned route is 18-20 miles, and should take around 5 hours.  Those that would like a shorter route or would like to bike on Skyline Drive should feel welcome to join us and we will come up with a game plan for alternate activities.

    We will meet at the Park and Ride at the Gum Spring exit on I64 (exit 159) at 6:30 a.m., carpool up, run, then swing by Bodo’s on the way home.  We should be home in time for you to fix dinner for your family (or at least dump a load of fresh bagels on the table).

    If you are interested, please post up in the comments section, or get in touch with Lab Rat or TYA.

    Also, tagging Roanoke, just in case our brothers from the other side of the ridge would like to join us.

    Lab Rat out.

  • Love First Step is to Surrender

    14 pax plus 7 FNGs showed up for the third Q at The Shinning.  To start we fellow-shipped and gave our orders to our most gracious host.

    This is what transpired:

    COP

    Chatter and Fellowship as food orders were taken.

    Reading of Romans 8:17 – Now if we are children, then we are heirs – heirs of God and co-heirs with Christ, if indeed we share in his suffering in order that we may also share in His glory.

     

    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 again a Headliner.

    THANG

    Headliner of the day – Learning to Love part 1

    Review of last week’s lesson on Love –

    • Is Love important?  YES
    • How important is Love? #1
    • Why is Love important? It is the oxygen of our spirit.
    • To start YHC Read: 1 Corinthians 13:1-10 – https://www.biblegateway.com/passage/?search=1+Corinthians+13%3A1-8&version=NIV
    • If I speak in the tongues of men or of angels, but do not have love, I am only a resounding gong or a clanging cymbal. 2 If I have the gift of prophecy and can fathom all mysteries and all knowledge, and if I have a faith that can move mountains, but do not have love, I am nothing. 3 If I give all I possess to the poor and give over my body to hardship that I may boast, but do not have love, I gain nothing.
    • 4 Love is patient, love is kind. It does not envy, it does not boast, it is not proud. 5 It does not dishonor others, it is not self-seeking, it is not easily angered, it keeps no record of wrongs. 6 Love does not delight in evil but rejoices with the truth. 7 It always protects, always trusts, always hopes, always perseveres. 8 Love never fails.

    The pax then tore into the first three descriptors of love:

    • Love is patient
    • Define Patience
    • Example of a seeing someone being patient
    • Example of witnessing someone being patient to them
    • Love is kind
    • Define Kindness
    • Example of a seeing someone being kind
    • Example of witnessing someone being kind to them
    • Love does not envy
    • Define envy
    • Example of a seeing someone not being envious / sharing in the success of others
    • Example of witnessing someone not being envious to them

    NMS

    The Pax started arriving at The Shinning at around 6:20.  Chatter again was high and able body men rolled in with casual observance of the time.  6:30 came and the chatter continued as we take the first 10 minutes to engage and fellowship as our gracious server starts to take our orders.  10 minutes into the fellowship time YHC stood up and once again let everyone know that he was not a pastor, or gone to seminary nor has he been an ordained, and that this is a you versus you bible study.  YHC then continued with warming us spiritually with the reading of this week’s verse from Wild Thing’s Focus Prayer Book.  YHC then prayed to get things really started.

    With a little warmup the YHC reminded everyone what we covered last week.  Emoji shared that his first to get this right is to surrender.  Truth was spoken. Next the pax continued into the meat of their Love “Headliner” workout.

    This week’s headliner dived into the elements of Love.  Taking 10 minutes for each element, we tackled 3 before we continued the great naming…  After discussing I Cor. 12 that setup the “love” chapter YHC read the first 8 verses of the Love chapter.  Then we starting digging deeper into each ot the elements of love. Discussion started slow, but then began in earnest.

    Patience was defined  as being interested when you aren’t and also as moving at someone else’s speed (slowing down or speeding up as necessary). Wild Thing read the official definition – being able to accept or tolerate delays, problems, or suffering without becoming annoyed or anxious.  After discussing the definition YHC asked for live examples in people lives as seeing and experience patience.  Care was mentioned as one who has shown a great amount of patience. Emoji talked about his parents showing him patience (after he wrecked the car at 12 years old) and changing his whole mindset. That pax saw how impactful love through patience can be.

    Kindness was next up.  Lots of great definitions where thrown around at the Pax got to a feverish pitch. Some were – Giving of time and effort / doing something positive / using your energy in an unexpected manner to build someone up at a cost  / lending your strength to others.  Once again after this discussion the YHC asked for live examples of seeing and experiencing kindness.  More examples and experiences where shared and the Pax was again moved.

    Does not envy was the last we had time for this Thursday morning at The Shinning.  Definitions included wanting something you don’t have. Being a negative attribute we looked at the opposite and came up with rejoicing in the success of others.  YHC told the story of teammates celebrating for one of them getting their Olympic trial cut.  The Pax talked about how this is against everything we see on TV. Wild Thing talked about how he is praying for his co-workers success and that has helped, but it is still not natural.

    Lots of great sharing and challenges where made today.  The Pax was challenged to take one of these elements and be committed to being intentional with it and show patience/kindness/rejoice in someone’s success.  What do you choice?

    Announcements:

    • F3 tomorrow AM at “The Creek” – New Highland Baptist church – Spit will have the Q and part 2 of the Reindeer Games.
    • 4/1/2017 – Iron Sharpens Iron – – – F3 style!
    • Order your Focus Prayer Books by paying Abacus $20 and going to this link and filling out the form – – – http://www.paracleteanswers.com/material.html
    • Nathan (a 11 yr old grandson of Postal who has a bone infection) is doing much better

  • Winter is coming…errr…has arrived!

    4 regulars posted for a Kettlebell beatdown after the longest night of the year. It went something like this:

    COP: SSH, Mountain Climbers, DQ, LBC, Merkin

    KB Waiter’s Carry around the bus loop

    Long Tabattas for the longest night: 8 rounds of 30 seconds on, 15 seconds off then 10 count then KB Waiter’s Carry

    4 Long Tabattas achieved: Standing KB Row, KB Goblet Squat, Rosie’s KB Bridge Press & Over, KB Clean + Rack + Press

    Some Mary: Flutter Kicks & Hello Dolly

    COT – Gumbo took us out

    NMS

    Lots of Redskins & FF mumbling this morning. Chum & YHC took Monday night’s loss the hardest. Why do we even care?

    Discussion around Flashdance & Flipper’s Man-o-rama calendar…or is it a car wash? Either way anonymity ensued as fellow RVA PAX members were named as potential owners of banana-hammocks for the car wash. Lab Rat & Abacus were mentioned. Any questions, see Flashdance.

    Gumbo is preparing to embark on 3 days of birthday xmas polooza. Enjoy the merriment!

    Johnsonville is Qing a 2.0 friendly workout at GridIron on Christmas Eve. See you there.

    Happy Holidays to all!

  • First Annual Singer Holiday Workout

    Fourteen veterans posted to Mary Mumford for a festive 45 minutes of beatdown.

    The thang:

    Mosey to field – warmup with 10 Hanukkah Hillbillies, 10 Kwanza Knerkins and 15 Ramadan Reverse Crunches.

    Mosey to track – Black Friday Dash – sprint around track one time.

    Tacky Light Tour – Touch a House  Merkin ladder up to 10 (lit up houses, do not actually touch them)

    Mosey to field – Hang the Ornaments – 2 burpees at baseline,  run to each tree along Cary and do 2 jump squats, returning the baseline for burpees and repeat. Continue until all 11 trees have ornaments (jump squats). LBCs when finished.

    Mosey to other end of field.

    Santa’s Sack Race – teams of 5. One team member runs with the ‘sack’ while the other team members perform 3 to 5 boo-ya merkins (determined by speed of runner) and then chase Santa down before he reaches the other side of the field. Repeat until all team members have completed one Santa race.

    Ring of Fire – 20 merkins total and plank.

    Santa’s sack race back – two of the fast PAX (Swirly and Rosie) run while the PAX performs 3 boo-ya merkins and chase down Santa.

    Backwards run down Commonwealth to flag.

    2 rounds of 25 leg throws with partners, TYA led American Hammers.

    Moleskin-

    Phew, YHC barely slept last night hoping this would all work out. A few items were changed from their initial design but all in all the PAX seemed pleased with the festive workout. Really glad no one called the cops as 40 lb bags were dropped off in the school field at 5:00 AM and a bunch of dudes dressed in black ran around the neighborhood, popping up and down at very specific houses (i..e. not houses with candles in the windows, Clark Griswold would be ashamed).

    Props to Rosie, Swirly and Copernicus for that last Santa Sack Race, you guys can fly.

    Lots of good mumble chatter this morning, especially the words and numbers mumbling up in YHC’s brain due to lack of sleep and lack of oxygen from the workout.

    Announcements – Lunch today at Pops, January is LBC challenge month, 10K or more. CSAUP in January as well, that would should be fun. Jville running a 2.0 workout Saturday at Gridiron.

    Last, in reverence to one of our fearless leaders here at F3RVA, our condolences go out to the Salvucci Family (TYA) with their loss of Ruth Salvucci last night. A quiet plank is due in your honor.

    -Singer

     

  • Dwindling days of hate

    A frosty five beat the fartsack on the longest night of the year to post to SOT. With school on break no diesel fumes to keep us warm we moseyd to front of school after YHC found a soft spot to plant the flag.

    COP – SSH,  Don Qs, Flutterkicks, Merkins,  Boat-Canoe, Arm Circle. Go to wall for 2 min of people’s chair.

    Mosey to Basketball court for Hoop-O-Rama: 10 exercises at each of 8 hoops. Exercises were Merkins, Freddy Mercurys, Jump Squats, CDDS, Heels 2 Heaven, Tuck Jumps (aka Kangaroos). To finish we did 5 Burpees at each hoop. But bear crawl instead of run.

    Mosey back for some Mary: American Hammers, Boat-Canoe, LBCs, then finish with Ring of Fire.

    COT , Wilson took us out.

    NMS – YHC wanted to Q SOT since he hasn’t been out there for a while. Was welcomed with a strong pax. Forgot what a great AO it is. Now that YHC is officially 39 it is just another short year to tolerate the hate in the COT.

    Wilson and Honeymoon got more acquainted during the beatdown. With them living close to each other Wilson will have to go deep in the Fartsack excuse playbook to miss beatdowns. YHC was planning on using the track/field but was made aware of the 10 degree lower temp so we hung out on the basketball court for most of the beatdown. The burpees at the end were a hit, especially couple with the bear crawl. Always good to see Rosie smoked, a true sign that the Q has done his job.

    We may not see Honeymoon out for a while as the pax tried to describe the phenomenon that is Man-o-Rama. YHC would love to say his RVA brethren is not always this goofy but that would not be true.

    McRib shared he is playing at the Jefferson tomorrow afternoon. It sounds like they will be doing Christmas music but YHC believes there might a Footloose or other Loggins cover on the setlist. The band name is Kevin Bacon & the Riblets.

    HDHH at Triple Crossing tonight.

     

     

     

  • 4 18 1936, 80

    70 and sunny at the start.  Many were overdressed for the weather, but that happens in December.

    The Thang:

    Mosey to COP, 1 burpee, 18 SSH, 9 burpees, 18 Don Quixotes’s, 6 burpees, 18 Imperial Walkers, 3 burpees, 18 LBC’s.  Mosey to long field in from to the carillon.  Northeast Beast.  19 of given exercise to start, then 6 at each beast point.  Exercises, not in order, were Freddy Mercury, Lt. Dans, Mountain Climbers, Merkins, Squat jumps, and box cutters.  Mosey to amphitheater 4 dips at each step and 8 extra at the bottom (total of 80, unless your Wedding singer and then the number is 84), Incline merkins to the top with 4 at each step and 8 more at the bottom. Mosey to shovel flag.  40 2 count LBC’s.

    Moleskin:

    The Q was totally lost in the AO this morning. It was as if I had never been to dogwood dell this morning.  I took us across the parking lot to avoid our normal initial mosey and almost ran into a fence.  From there, I took us to the big field in front of the carillon, but I ran by the field and had to be redirected by the PAX.  Finally, on my way to the amphitheater, I missed the entrance gate. Again, the PAX routed me in the proper direction.  On the way back to the VSF, Circle K noted that despite my many miscues this morning, the PAX was still following me.  Luckily, the last mosey went well and we made it back to the flag without incident.

    Lots of mumble chatter this morning.  Apparently Flipper had quite the view during the Don Quixote’s this morning.  It was suggested that he might want to hit it really hard at HDHH this afternoon to kill any braincells that saw that awful sight. Lab Rat, as usual was jawing with Saab, throughout the Northeast Beast.  I was right next to them the whole exercise, but honestly have no idea what they were talking about (except maybe Saab’s salty nuts and other treats he can provide for Lab Rat’s children.  Honestly, I stopped listening because the whole thing was getting creepy).  YHC’s now perfect SSH form garnered some talk, but honestly, my form is now perfect (as long as I can control the cadence and not look at someone who is out of sync).

    Toga and BT were planning a post workout breakfast with each other.  (The PAX wishes to thank the two for the invitation to join in…oh, forget it, they did not extend that invitation).  Toga suggested ET to begin with, but when told they were not open asked “what kind of communists are they”. When someone suggested going to Moore St Cafe, they declined quickly, because it was not on a direct path from Dogwood Dell to Casa TOGA and BT.  Given the criteria, not sure where they ended up?

    Today was tribute to my mom, Ruth Salvucci, who was born on 4/18/1936 and is currently 80 years old.  Mom has lived a long, good life and was a great mother (as evidenced by how wonderful I am) As most of you know, Ruth is in a nursing home in Richmond.  Her main activity while there has been to constantly walk the halls.  Mom loves to move and be active, as such, I tried to keep us moving today.  Moms journey with us is nearly over, so before she moves on, I wanted to do something in tribute that I could share with her.  Thinking through and executing on this workout was cathartic for me and I appreciate the Pax letting me lead and indulging my bizarre fascination with numbers.

    Announcments

    HDHH today at brewery on Foushee

    CSAUP event on January 21st of January

    LBC challenge set for January, 10000 is the goal. Splinter to set up the spreadsheet (although Splinter has not volunteered to do this yet)

    Flashdance is organizing training runs for Belmonte race.  Let him know what dates work for you.

  • Preblast: 2.0 Friendly Workout 0700 12/24

    We will host a 2.0 friendly workout on Christmas Eve at #GridIron. Mrs. Earthworm is supplying us with candy canes, and there may be other special treats for the PAX, such as mercans, cupcakes, bear crawls, and squats Merry Christmas! Jville

  • Reindeer Games Part 1

    13 faithful put on their antlers and came out for part 1 of the 2016 Reindeer Games!!

    Here is how the competition went down:

    COP

    SSH x 25 IC, Don Quixotes x 10 IC, Feddie Mercury x 20 IC, LBC x 15 IC, Merkins x 15 IC, Arm Circles IC

    Mosey to side of the HS

    Dasher’s Triple Check

    Chestnuts to the Wall
    Burpees
    Run across the parking lot and back
    3 Sets each

    Mosey to the soccer field

    Dancer’s Quad Pack

    In teams of 4 (one member at each corner of the field) complete the following:

    • American Hammers
    • Mtn Climbers
    • Jump Squats
    • Box Cutters

    First teammate completes 25 American Hammers then Karaokes to the next corner and tags 2nd teammate. 2nd karaokes to 3rd teammate and so on. 4th teammate completes 25 American Hammers then karaoke to tag 1st teammate. Continue until 1st teammate returns to American Hammers and go back to grab the rest of the PAX.

    Mosey to the basketball court

    Prancer’s Suicides

    Teams of 3. First member complete bear crawl suicides at foul line, half court, foul line, endline (opposite in). Other teammates are in elbow plank position with either left or right leg high. Continue till all have completed suicides.

    Mosey back to the flag

    Numberama/Namorama

    Emoji took us out

    Moleskin

    YHC had been up throughout the night fighting the cold bug but nothing was going to stop him from Qing today.

    Showing up early the flag was planted and a return to warmth of the clown car was needed. The rest of the PAX waited in their’s  as well until YHC got out for good.

    YHC explain to the PAX that this was only part 1 of a three part series. Leaving them in suspense of what is to come.

    It was asked “Who can name all of Santa’s reindeer?”, Opus spoke up in song and answered correct. The PAX was impressed with his vocal skills.

    Chatter was to a minimum except for Abacus who made it very clear he was not a fan of Santa’s reindeer.

    It was good to see Saab and Lockjaw. Thanks guys for making the trip up north!

    During Namorama, Spike who must have exhausted himself during the workout, said he was “Spit” the PAX quickly yelled out “IMPOSTER”

    Announcements

    • Third F AO “The Shining” this Thursday 6:30am at Rise and Shine diner in Ashland.
    • Reindeer game to continue at The Creek on Friday and Dogpile on Saturday

    SPIT ON THAT!

  • McFalcon Crest’s Christmas

    Ten veterans and 1 FNG, who will not be named until later in this post, joined forces to a gloomy workout at No Toll.

    The thang:

    Warmup – 20 SSH, 10 Don Q, 20 Flutter kicks

    Mosey to left field. Twelve corners of Christmas. First lap – 1 burpee, 2 merkins, 3 WWII situps, 4 jumps squats. Plank until PAX finishes. Second lap – 5 burpees, 6 merkins, 7 WWII situps, 8 jump squats, plank. Third round – 9 burpees, 10 mekrins, 11 WWII situps, 12 jump squats. Plank. There were some pickle pounders in there during plank.

    Line up on end line of field, Christmas blimp – 5 burpee broad jumps, 10 lunges, 15 bear crawls and 20 crab walks. run to other side, plank. Heals to heaven during plank. Repeat, circle back to  the PAX six, and complete their blimp.

    Mosey to parking lot.

    Light the Mini-dora (Menorah) 80 Merkins, 80 two-count ball dippers, 80 poll smokers. Mountain climbers and additional poll smokers until PAX completed.

    Christmas Check – jump ups on bleachers, step up on bleachers, run, triple check.

    Backwards run to flag.

    Moleskin:

    Great work as always PAX, good to see so many out on a brisk Tuesday morning. YHC might as well talk about the elephant in the room, the title to this workout. It very well may have been the longest naming ceremony in the history of F3RVA. The PAX just couldn’t put a pulse on our new FNG, YHC decided on Big Bear until the next topic of discussion arose concerning the Happy Hour event tomorrow at Triple Crossing Brewery. For those of you who don’t know, Triple Crossing’s flagship beer is called Falcon Smash, a delicious three hop IPA. Fortunately our good man Hardywood made a valiant effort to provide the name details of this IPA as McFalcon Crest. The rest is history, welcome McFalcon Crest.

    Remember PAX we are an all-inclusive workout group, YHC felt with all the Christmas themes in the workout he should include some other holiday celebrations, such as lighting the menorah (mini-dora). Lots of mumble chatter this morning, spirits are high for holidays draw near. So much chatter YHC had to continually add exercises while planking, starting off with ‘putting your wee wee in the grass’ pickle pounders to thwart the chatterboxes.

    -Singer