Category: Richmond, VA

  • Disruption

    13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors.

    THE THANG

    Mosey to somewhere on the soccer fields.

    COP
    SSH x20
    Merkins x10 (after brief form discussion)
    LBCs x20
    Russian Soldiers x20

    Mosey back to the shovel flag area.

    The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at the 33 minute mark.

    Lap 1 around the track*

    MericansX20
    Lap 2
    MericansX20, Storm SquatsX20
    Lap 3
    MericansX20, Storm SquatsX20, Scorpion Dry DocsX20
    Lap 4
    MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20
    Lap 5
    MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    Lap 6
    Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    Lap 7
    Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    Lap 8
WW2 SitupsX20, LungesX20
    Lap 9
LungesX20
    VICTORY LAP

    *Special assignment for Toga to stop and listen to friendly neighbor.

    COT & record how far each PAX made it in The Lucky Horseshoe.
    ANNOUNCEMENTS
    – New Belgium Bottom to Tap 3-miler on 10/17: We’ve been invited to participate in the race and have a tent to pimp F3, plus discount race entry fees. Contact Doner Kebab if you’re interested in doing the race or in helping to man the tent before/after the race.
    – Blue Ridge Relay happening for 12 of the Richmond F3 PAX on 9/11
    MOLESKIN
    Well done today, men! This is certainly a tough workout, YHC is feeling the soreness all over, especially after following up J-ville’s Ciabatta & sprint laps on Tuesday. This is a good gauge for how much your fitness has improved since the last time we did the same workout. Thanks for the opportunity to lead today.

    YHC knows there were some eye rolls today, but Merican/Merkin form is important to avoid injury and to get the most benefit. Dredd & OBT have even posted a Youtube video to preach the same

    We almost made it a full year without the police showing up, but broke that streak today, so set the counter to zero. Not a whole lot else that I can say that hasn’t already been said in/after the COT (or will be said in the comments below) about this one… I do see the point that we could be a bit quieter for the neighbors and thanks to TYA for heading to the Principal’s office today to square away “official” permission.

    Here is the log of how we each fared today (last completed lap/last completed exercises)
    Fudd: VICTORY LAP!
    TYA: 9/9
    Marv: 7/Scorpions
    DK: 9/9
    Quick Draw: 9/9
    Scream: 6/6
    Toga: 9/Lap
    Best Shot: 6/Lunges
    Chum Bucket: 10/10
    Viral: 6/6
    Loose Goose: 7/7
    Brain Tumor: 9/9

  • The final SOT before the diesel returns.

    5 post to the Gloom on a dry but humid Wednesday morning.

    The Thang
    Mosey to the grass area behind the school
    COP
    25x LBC
    20x SSH
    25x LBC
    20 x Imperial Walkers
    25 x LBC
    20 x Don Quixote
    25 x LBC
    Mosey to the center field
    8 contra little baby jumper crunches
    Mosey to the football field
    Escalating Four Corners
    20 x WW2 sit ups
    20 x flutter kicks
    20 x Russian twist
    20 x Hello Dollies
    Rinse & repeat x4, add 5 to each on final 2 circuits
    Mosey to front steps
    Triple Check
    Moses Malone’s
    Pole Smokers (20)
    Pole Press
    Mosey to the parking lot
    COT
    Moleskin
    YHC was hoping to up the ante on the core this morning. 516 ad exercises did it.

    I was hoping to craft a witty moleskin this morning but one of our most valued associates left the office in an ambulance this morning and it quite honestly has me quite concerned. A quick prayer for her well-being would be greatly appreciated.

    Thanks!

  • There can be only one….

    A PAX eleven strong showed for this week’s episode of #ThePunisheRVA.  We went after it like so:

    Brief mosey around the front yard and an initial COP with 25 x SSHs, 25 x Imperial Walkers, 25 x Don Quixotes, and 15 Arm Circles both forward and reverse.

    Jog to the bus loop and form a line.  Begin Curb Crawls.  A crowd pleaser always.  Bear Crawl across and complete one Derkin, Bear Crawl back and two Derkins, repeat up to 8 and back down again.

    Stroll to the soccer field for a variation on Four Corners.  High Knee to one side of the far soccer goal and complete 50 LBCs. Crab Walk around the goal and finish 30 Squats.  Lunge back to the other goal and complete 50 more LBCs.  Bear Crawl around the goal and knock out 30 more squats.  Rinse and repeat twice.

    Head to the playground and break into groups.  One group Side Skips across the soccer field width and back, another completes Pull Ups, another accomplishes Derkins while positioning feet within playground swings, and the remaining group completes Flutter Kicks.  Skippers finish and Flutter Kickers commence to skipping.  Rotate through twice.

    Return to the ShovelFlag for COT and BOM.

    Moleskin:

    Recall our anticipation of another workout group using this AO starting back in June.  For the first time, YHC didn’t see anyone from this other group (which was almost exclusively comprised of tomatoes).  Seriously hope those folks find other good workout options.

    Happy to see Pele show.  Glad he is doing better and will soon be able to ditch the brace.

    Standard workout lineup for the week.

    BRR folks head out next week.  Tell TYA which van you plan to take.

    Honey Do is coordinating a GoRuck group for October.

    Convergence on 9/19.  Labor Day version of #ThePunisheRVA starts at 7 AM – lasts for an hour – and we’ll go for coffee.

  • Introducing Foursquare at #noToll

    Twenty-one of the faithful appeared at #noToll to greet September ’15.  The weather was comfortable, and the PAX was eager for #gloom.  YHC, Johnsonville, took the Q, and this is how it went down (more or less):

    Warm up with 15x Long Slow Squats, 25x Don Quiote, 25x Hillbillies, 25x Standing Mountain Climbers.

    Mosey to far right soccer field
    8 contra burpees
    Ciabatta alternating between right leg Alabama prom date and left leg Alabama prom date
    Foursquare (i.e., run perimeter of soccer field 4 times, sprinting (i) first side on first loop, (2) first and second sides on second loop, (3) first, second, and third sides on third loop, and (4) first, second, third, and fourth sides on fourth loop).

    Mosey to far left soccer field
    8 contra burpees
    Ciabatta alternating between bearcrawl and cralbear
    Foursquare

    Mosey to beachers at front soccer field
    8 contra burpees
    Ciabatta alternating between dips and Carolina dradocks

    MOLESKIN:

    The workout today was a bit unusual in that we skipped SSHs, perhaps for the first time ever, and we did almost no core.  YHC would have preferred another round of Foursquare and several minutes of Mary.  But, 45 minutes goes by fast.

    It was good to see strong numbers at #noToll again today.  Good luck getting those kids off to school over the next few weeks.  Keep your chins up — winter is coming!

    — Johnsonville

    PS Notes:
    — Special 1 hour #Punisher on Labor Day starting at 0700.
    — Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
    — We need Qs for Friday 9/11 (RAMM) and Saturday 9/12 (Dogpile and Gridiron).  Time to #RedPill.

  • Another trail run, another Jville adventure!

    Nine men posted, nine men ran, and nine men conquered the trail run once again.  Despite its best efforts, the nine of us were cat quick and agile and attacked the run on a beautiful Sunday morning.

    The Thang

    Trail run, Northbank trail to Belle Isle, outside track at Belle Isle, Buttermilk back to nickel bridge and back to the parking lot.

    Naked Moleskin

    Johnsonville has been a regular on the trail runs and by most accounts is considered an expert in this area.  He has run numerous 50k trail runs, is a veteran on the northbank, buttermilk, and Pocohontas trails and generally does more trail running than any of the other F3’ers.  So how is it that despite all this experience he continues to flirt with disaster seemingly every week.  He has burned 3 of his 9 lives in the past month on the trails.

    About a month and a half ago, he became dehydrated on the second loop of the trail.  YHC knew something was wrong when I was consistently ahead of him on the second loop.  On that trip we had to call for rescue.  Two weeks ago on our inaugural trip to Pocohntas, he had two issues.  First, he had some stomach issues after trying some “Goo” after the first loop.  After battling past that, he started to hallucinate because of lack of food.  Luckily one of us had food to tide him over.  Since he now has water and food on his list of things to take care of on the run list, he tackled both with ease today.  Today’s escapade was a fight with an obstacle on the trail.  He tripped over a metal rod just off the trail today and went down hard.  Fortunately, no damage was done.  Jville may need a companion runner until and during the BRR.

    Toga and Conspiracy had committments post run so for the most part were through runners (Toga did catch with us just past Belle Isle).  As usual, Saab cleared all the cobwebs away and made sure that he got a few extra miles in by doubling back every mile or so. Wilson was fighting last nights merlot this morning, but despite the slight hangover put in a good run.  BT came out for his inaugural trail run and made it through with relative ease.  Great job BT. Chum is a machine on the trails.  He seems to have an automatic pace set that he runs each and every mile on the trail.  No matter the terrain, hills, or miles under his belt, his pace is consistent.  Lug Nut keeps pounding out the trail miles as well.  He has made a ton of progress on the trails the past few months.

  • Crawl-a-Rama at #GridIron

    Twelve of the faithful posted at #GridIron on a lovely late-summer morning to swallow that #RedPill. Roughly half of those came over from #DogPile and arrived in time to join in the Crawl-a-Rama.   This is how the workout went down, more or less —

    Warm up near shovel flag
    SSH x 40, merk x 15, Don Quiote x 25, LBC x 30

    Mosey across parking lot to playground
    ciabatta – ab wheel / squat
    chiabatta – lat pulls / mountain climbers

    Mosey to nearest #GridIron football field for CRAWL-A-RAMA
    ladder from 5 to 10 — wheelbarrow from 0 to 20 yard line, 5 partner inverted mil press
    switch partners repeat back to 0 yard line, 6 partner inverted mil press
    repeat  increments to 10 mil presses

    COP
    hillbillies x 25

    ladder from 10 to 15 — crawlbear from 0 to 10 yard line, 10 merks
    crawlbear back to 0 yard line, 11 merks
    repeat increments to 15 merks

    OYO run around perimeter of football field

    ladder from 15 to 20 — crabwalk from 0 to 10 yard line and back, 20 wide merks
    repeat increments to 25 wide merks

    Indian run 2x around perimeter of football field

    ladder from 20 to 24 — bearcrawl from 0 to 10 yard line, 20 LBCs
    bearcrawl back to 0 yard line, 21 LBCs
    repeat increments to 24 merks

    Mosey to fence around baseball field
    people’s chair 1 min
    elbow plank 1 min
    people’s chair 1 min
    elbow plank 1 min

    COP
    Russian twist x 50
    Flutter kicks x 25

    COT

    MOLESKIN —

    It was great to have so many double-dippers from #DogPile.  As always, we appreciate the positive energy and enthusiasm that the double-dippers bring.

    Isle 5 was bit gimpy from tweaking his back during #DogPile.  Isle 5 has been improving at an amazing pace, and we hope he recovers quickly.

    A number of PAX members suggested that YHC is a bit spastic when performing hillbillies and Russian twists.  Those are YHC’s favorites, and they cannot be toned down.

    An extra thanks goes out to TYA and Bleeder for organizing our BRR team.  That race has really inspired F3Richmond men to improve their running, and we should be very proud of the effort that has gone into the training and preparations!

    Jville

    PS Notes:
    — Special 1 hour #Punisher on Labor Day starting at 0700.
    — Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
    — We need someone who is not running BRR to step up to Q #GridIron on 9/12.

     

     

  • Preblast – 0700 Trail Run Sunday, Aug. 30

    Meet at Pump House at 0700 Sunday for the weekly F3Richmond trail run!

  • Dogpile rearranged and Welcome back Conspiracy

    14 strong posted to a Dogpile AO with several obstructions on a beautiful morning, 62 degrees almost like fall conditions, to enter the gloom.

    THE THANG

    Mosey past orange fence, past normal COP circle to field in front of Carillon

    30 SSH, 20 Arm Circles, 25 LBC, 15 Imperial Walkers

    Ball Toss & chase – Exercise to ball thrown on the field, sprint the remainder of the field then jog back to start

    Round 1 – Lunges, 2 – Bear Crawl, 3 – Crab Walk, 4 – Backwards Run

    Mosey to Amphitheater for Escalator sets on the steps – An exercise each step where you repeat previous steps all the way up to 8th step

    Set #1

    Step 1 – Box Jumps x5 , Step 2 – Dips x10, Step 3 – Russian Twists, Step 4 – Incline Merkins x10, Step 5 – Freddy Mercurys x15, Step 6 – Decline Merkins x10, Step 7 – Flutterkicks x15, Step 8 – Carolina Dry Docks x10

    Set #2 – Same order on steps but reduce count for each exercise by 5

    Mosey back to Carillon

    3 Sets of – Up Carillon steps, bear crawl top, down to end bricks – 10 Merkins

    Finish with 2 sets of Pole Smokers x20

    Mosey back to the flag

    MOLESKIN

    Good to see a large PAX for Dogpile and great to see Conspiracy back this morning, welcome back to the gloom. YHC offered at the start to have the PAX carry Sippy around the AO to help him rest his leg, but looks like he is feeling fine.  Between Sippy and then Swirly saying he hurt himself on RAMM yesterday YHC is fearful for the alternates on the BRR team being called into action.

    There was way too much mumblechatter on the Amphitheater Escalator for YHCs liking.  The Winkie said to increase the count by 5 on Round 2 rather than go down but YHC chose to audible to decrease by 5 for time sake.  Next time we will get to the amphitheater sooner to allow for ample time.

    Great to see Goldberg and Viral back posting regularly.

    Be sure to start EH’ing a FNG for convergence at Gridiron on 9/19. trail Run tomorrow AM.

     

  • Under 10…way under!!!

    10 fleet footed F3 PAX posted for the weekly jaunt around Mary Munford.  Weather was ideal, mid 60’s, no humidity and clear skies.  Perfect day for a fast run.

    The Thang

    Right onto Grove, run to Boulevard and turn around.  4 mile loop run to Wisteria, 5 mile loop run to Tuckahoe, and 6 mile loop run to St. Catherine’s bus loop.  After turnaround point, back to the shovel flag

    Moleskin

    Lugnut and Bleeder were pushing each other the whole route today.  Having already broken the ten minute mile barrier a month or so ago, they were pushing themselves even harder today.  At one point while Lug Nut was in the lead, Bleeder knowing that Lug Nut was afraid of dogs, started barking to try and slow him down.  In the end, they finished together and they posted a 930 average pace for the 4 mile loop.  Great work guys…level of improvement is impressive.

    Many were sporting new shoes today.  At the beginning of the run, Saab, Swirly and LG (I think) all declared that this was the first run in their new kicks.  is August national new shoe month or something.  I had no idea.

    Swirly tweaked his back a little during the run today.  Quick healing I hope.  YHC had the pleasure of running with Saab today.  Good to get a little second F in during the run.  I think we solved at least a few of the worlds problems.  After the workout, Bleeder told YHC that when he saw Saab and I arrive together, he immediately was worried that Saab must have gotten injured or something else to slow him down.

    Announcements

    BRR is exactly two weeks away.  Team appears to be ready. Stay healthy for the next two weeks guys.

    Go Ruck is Mid October.  Contact Honeydo for details.

  • Balls to the face

    16 posted for 45 Minutes of Mary.  The weather was perfect although we could have used a bit more sunlight to conduct our final set of exercises (Initially called “3 Man Weave” but may need to be called “Balls to the Face”).

    THANG:

    Mosey to first COP in front of school

    20XSSH, 20XLBCs, 20XImperial Walkers, 20XFreddie Mercuries, 15XMerkins

    Mosey to second COP at Grove/Westmoreland

    3 groups of 5 did ladder runs to Cary/Westmoreland

    Mosey to third COP at Blacktop

    Setup Triple Check with a wall squat (people’s chair), plank and a run backwards 40 yards then sprint forward 40 yards, 4 rounds

    Mosey to fourth COP in field

    New drill that was counting on a little more light at this time (probably better in June for this) called the “Three Man Weave”

    Group of 3 with football run half way across field executing “the weave” and pitching the ball to each other (rugby-style) stopping at mid field to do 2 sets of exercises then “weave” to far end of field do same 2 exercises – repeat 5 times

    Exercises were:

    1 – 20XMerkins and 20XLUNGES

    2 – 20XBurpees and 20XSQUATS

    3 – 20XLBCs and 20XMOUNTAIN CLIMBERs

    4 – 10XFLUTTER KICKS and 20XCAROLINA DRY DOCKS (10 per leg)

    5 – 15XWWII SITUPS and 15XPLANK PUNCHES

    Moleskin

    During round 5 (when there was more light and we’d had practice), if a team of 3 dropped the ball they did 5 MERKINS on the spot and continued.  Attesting to our need to work on our coordination, there were many stops for MERKINS.

    Also during the Weave, several teams had other mishaps.  After the workout, one PAX member was quoted as saying “I got several balls to the face”.  I am not sure why, but that seemed funny.

     

    Mosey to flag