Category: Richmond, VA

  • 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

  • Watch out, man down?

    Six fleet and fit posted for a Sunday trail run in RVA.

    The Thang:

    Start at Pump house parking area, take the northbank trail towards the city.  Cross over the to the dark side (oops south side) at Belle Isle, take buttermilk trail to nickel bridge and run back across bridge to parking lot.  Covered somewhere between 6.5 and 7.5 miles depending on how many time you turned back.

    Moleskin

    Great showing by Aisle 5, he posted for the Sunday run for the first time and had a relatively uneventful first trip.  Relatively because on the way back, he tried to tackle the downramp/stair challenge on the downramp.  He lost control and had to sprint down.  While sprinting he let out a loud and audible scream for  good 5 seconds.  YHC hearing the scream, immediately doubled back to assess the carnage.  Aisle 5 put my fears to rest quickly by shouting out “I’m OK”.

    Saab and Trophy continue to pace the group out front.  Thanks to both for clearing the route of all spider webs in the am.  Trophy sweats an incredible amount on the run.  After the run he announced that he losses 9 pounds during a typical sunday jaunt.  WOW.

    Wilson continues to wear a long sleeve shirt.  I will officially declare that he has now made it through the summer in long sleeves.  Impressive or crazy, you be the judge.

    Oyster’s pace on the route continues to increase.  If he continues to improve at this pace he will eventually finish the route before he starts.

    See you next week in the gloom.

  • Blimps with a Twist

    6 Beasts posted to prove that it is worth getting out of the fartsack and making yourself better.  Weather was beautiful, mid 60’s, low humidity, no sign of rain.

    The Thang:

    Pick out a couple of mid sized rocks for later in the workout.

    Mosey to front of school.  20x SSH, 5 burpees, 20x Through the Tunnel, 4 burpees, 35x LBC, 3 burpees, 20x Imperial Walkers, 2 burpees, 20x Squats, 1 burpee,   Mosey to track, stopping along the way to retrieve rocks, leave rocks at side of track.  BLIMPS with a twist.  6 stations, one in middle of front straight away, one at each corner of track and one on back straight away.  At first station, 5 burpees, second station 10 LT. Dan’s, third 15 imperial walkers, 4th 20 merkins, 5th 25 plank jacks, sixth 30 squats, back to start and do 35 russian twists.  Repeat x 4.  Mosey to rocks and do 20x tricep curls, 15x bicep curls, 10x lawnmowers each side.  Mosey back to shovel flag.

    Moleskin

    Aisle 5 continues to channel his inner Sippy Cup, posting to the workout on foot with a waterbottle in his hand.  Despite the fact that they are relatively the same height (?) nobody is going to mistake one for the other, even in the dark.  Aisle 5 is getting stronger and stronger everyday, he put in a respectable performance at the Sunday trail run last week.  Great job for his first time out.

    Wedding Singer is quickly approaching the birth of his first child.  Many of the seasoned parents pointed out that a first newborn does not have to slow down your excursions from the house.  With a young child who is not yet mobile, pretty much anything still goes.  YHC has been trying to get Singer out for a Sunday run.  This week he is going to be occupied with family in town, followed by a baby shower.  Oh, what fun is in store for him!!!

    I have decided to enter Swirly and Bleeder into a push up contest.  The contest would be for speed.  I am sure someone could beat them in number of push up done, but not in the speed in which they are done.  They lap me everytime a push up is involved in a routine.

    Best Shot was back after a short rest.  After posting for 5 days straight his first week, his body needed a little R&R.

    Good luck to Lug Nut who is off taking his son to college!!

    Announcements

    Hill run today, 530 pm at Hillcrest and Cary.

    Tomorrow will be Pucker’s Virgin Q.  I am looking forward to seeing what he has in store for us.  A whole workout of backwards running.  Come on out to find out!

    Year anniversary convergence on 9/19 Gridiron.  More info to come.

  • Halfway!


    14 Redwoods appeared in the gloom this am ready for beatdown. With One minute to go, YHC signed up to Q today’s workout. Here’s how it went down.

    THE THANG

    Mosey to first COP

    39X SSH
    15X Merkins
    20X Imperial Walkers
    61x LBC’s

    Mosey to Soccer Field

    Backwards Sprints
    25-50-75-100

    30 Minutes of Four Corners,
    20X Merkins, 10 Burpees, 20X Werkins, 40X Flutter Kicks

    Meet at Center field
    One minute of Mary
    14X Box Cutters
    Superman

    Bear Crawl to Bridge
    Run back to the Virtual Shovel Flag

    COT

    Moleskin

    Although, there was a slight amount of mumble chatter when YHC signed up to Q with one minute left on the clock, All knew a beat down was in store for the PAX. With the First Circle of Pain, under way, I was remembering the article I read in Sunday’s paper about one of my Dad’s brother rats, Jonathan Daniels, the Valedictorian from the Class of ’61. (61 LBC’s) TIMES DISPATCH ARTICLE I remember my Mom and Dad talking about him in a revered tone. He was killed in Alabama by a Sheriff’s Deputy as he was shielding an african american woman from the shotgun blast only 4 years after graduating from VMI. (4 Corners) I happened to be in Alabama this past weekend racing, and was unaware that it had been 50 years since this had passed. His sacrifice is something that tends to go unnoticed in the many circles we travel in, true leadership is always discussed, but the examples can sometimes be difficult to find.

    Kudos to Swirly for Cranking it up a notch, he lapped the entire field minus Fudd. Jville and YHC were maintaining pace with each other through out the 4 corners, His speed is going to come in quite handy during the BRR. Unfortunately for YHC, Merkins are not part of the BRR run.

    In preparation of Pucker’s VQ Thursday, Some backwards running was just a warmup today, YHC is sure that his VQ on Thursday will include some Ice Hockey Defensive drills!

    When YHC gave the Halfway notice 15 minutes into the 30 minutes of 4 corners, A number of the PAX were not happy about the length of time that was still left on the clock. The Burpees did not get any easier; it was noted that the when Merkins & Werkins seemed like a break, it definitely made for a challenging workout. Pain is just weakness leaving the body.

    Welcome back, Toucan, He had been off doing military training, which appeared to include drinking extra quantities of some form of beverage, because it was reported that it was all sweated out this morning during the workout. Drink plenty of Water! Pain is weakness and sweat leaving the Body!

    Announcements:

    Regular workouts the Rest of the Week

    – Hill run on Wednesday night, TYA is sending out more details( Plan on being at the Top of Hillcrest at Cary at 5:30)

    – Richmond GoRuck event is on October 23 & 24th. This is a great opportunity to bring in some like-minded FNGs. Talk to Honey Do if you are up for the challenge. Preblast posted a few weeks back. Check it out here Red Light and Blue.

    – Convergence Sept 19th, with a 0600 and 0700 workout at Gridiron, No 0600 at Dogpile on the 19th. Bring a Friend.

  • Ron Weasley’s Birthday

    So today is Rupert Grint’s birthday – the actor who played Ron Weasley in the Harry Potter film series.  We didn’t do anything in honor of Ron at today’s edition of #ThePunisheRVA.  Instead, we…

    Hopped down and finished 20 Burpees as a Slaughter Starter.

    Jogged to the northwest quadrant of the school grounds for the startup COP with Don Quixotes x 20, Imperial Walkers x 20, and Front and Back Arm Circles x 15.

    Returned to the front of school for a 1K5K – the PAX of 6 (6 PAX, get it) divided into pairs.  One member of each pair jogged from around to the gravel road and back while his partner started exercises.  Runner returns and tags up – partner takes off on the same run and the first guy picks up where partner left off.  Rinse and repeat until each guy has completed 6 running laps and exercises are completed.  Partner shared exercise targets were Burpees x 100, Single-Count Curb Lunges x 200, Decline Merkins x 300, and Two-Count Flutter Kicks x 400.

    Quick stroll to school wall for People’s Chair.  Alternated between left leg up, right leg up, and regular.  Finish with 30 count plank on elbows.  Mosey back to the ShovelFlag.

    Moleskin:

    Good start to the work week.  Not too much complaining about the Burpee start.  Cooler but no breeze at the start of the morning.  Won’t be too long before Fall is here.

    It may be filled by now, but we had an open slot or two for the week’s workouts.  Sign up.  Usual schedule plus some running workouts built in.  Stay tuned for details.

  • Face Jacks at the Dogpile

    9 of the faithful gathered on a beautiful, fall day to play around at the #Dogpile.

    The THANG

    Make a loop around the field and then:

    COP:  25x SSH, 25x LBCs, 25x Imperial Walkers, 20x Freddy Mercuries, 12x Merkins, 5x Face Jacks (new exercise, see below)

    Mosey to amphitheater for decline plank-o-rama.  Plank facing stage with feet on steps behind.  Move right, left, down, up, or turn180 on Q’s command.

    Incline Merkin ladder— start at stage and go from 1 to 15x and back down to 1, ascending one step each time up to 15 and then descending a step back to 1.

    Jacob’s ladder—run up and down stone steps.  At top, do 1 Face Jack, repeat up to 7.

    Head down trail at the base of the stairs to the narrow wood bridge the site of: (A) 3 sets of 10 wide grip dips on the bridge rails, and (B) Parallel bar style walking with hand across the bridge rails.

    Mosey to the pump house.  Run up hill to pipe, run up pipe and down trail to the pullup bars.  8x pullups, and 16x down under pullups, each exercise twice.

    Mosey back to flag:

    COT.

    Moleskin.

    YHC’s gimpy calf prevented a typically Sippy Cup hill-style workout today, so he opted for less running and more upper body/core work, stealing some workout ideas from BT and DK.  Fortunately the calf loosened up a bit during the workout and is feeling somewhat better tonight, but is still quite sore from Friday’s beatdown trying to stick with Marv and Saab.

    Face Jacks—these are similar to plank jacks, except you move both your arms and legs back and forth in the plank position, just like you are doing a SSH except parallel to the ground.  We found these to be tough, as each time you basically have to jump up off the ground like an insect while you move your feet and hands into their new position.  Kudos to Wilson whose long frame required extra side-to-side movement, and who, unlike Fudd, kept his six low to the ground for each rep.  Unfortunately Conspiracy was not around to compliment his form.  Post-workout YHC thought Face Jack was a good name as there were comments about the risk for face plants after each rep.  I’d like to see TYA try these!

    Welcome to FNG Lyndon (Iditarod) who was quite impressive on the pullup bar—I think he ended up doing 4 sets in the time it took the rest of us to do two.  YHC asked him later how many pullups he could do—his max is 33!!!! Seriously strong dude!   He got his name as he is serving in the military and is about to be posted in Fairbanks for the next 3 years.  Wilson invited him as his mom cuts Wilson’s hair.

    As always, it was great to see both Aisle 5 and Blood test who are now becoming regular Dogpile Pax.  And, Viral was back too, after an extended summer hiatus.  Good work to day Fella’s.

  • Spasmodic Activity

    Another beautiful morning at the GridIron greeted 7 of the Faithful.  The Shovel Flag was planted, and the PAX got to work in a contracted AO of about 75 yards for a freestyle ground and pound.

    The Thang:

    10x Burpees – regular OYO
    25x SSHs
    25x DQs
    25x Air Squats
    25x Mountain Climbers
    25x Knee Tuck Jumps OYO

    10x Burpees – Knee Tuck Jump variation OYO
    2 sets of 25x Partner Leg Toss
    25x Dead Cockroaches
    Back Arch hold
    2 sets of 25x Partner Leg Toss

    10x Burpees – Plank Jack variation OYO
    25x Air Squats with ISO hold with arm rotations
    2 sets of 25x Partner Leg Toss
    Protractor Penmanship – ALL CAPS
    25x Russian Twists
    2 sets of 25x Partner Leg Toss
    Protractor Penmanship – lower case
    Protractor Penmanship – ALL CAPS

    10x Burpees – Broad Jump variation OYO
    Planks – Hands to Elbows to Hands to Merkin ISO

    10x Burpees – 180 Jump variation OYO
    A little more than 6 Minutes of Mary – 25x Rosalitas, 25x LBCs, 25x Freddy Mercurys, 25x LBCs, 2x Supermans, 25x Flutter Kicks, and 25x Hello Dollys
    25x Carolina Dry Docks
    Lunge Walk

    10x Burpees – regular OYO

    Tabata Dips

    COT:

    Number-o-rama Burpee free-will style; Name-o-rama with a triple Hate and a double Respect; announcements and prayer concerns, spoke and unspoken.

    September 19 — the Pax are eagerly looking forward to the Convergence at GridIron on September 19 at normal 0700; DoubleDippers are DogPiling under Toga Q at the GridIron at 0600; the lesser Redwoods will pregame GridIron at 0640 for another look at Old Testament leadership lessons.

    Take out prayer of gratitude, expressions of humility, and appeal for guidance.

    Moleskin:-

    Great to have PigSkin back at the GridIron – he’d like to take back to the Queen City the uncommonly pleasant August weather that F3 Richmond has enjoyed.  He also pointed out the “audit trail” we left in the dew of the WildCat GridIron – the impressions are countable and the length of the broad jump portion of the Burpees was rather humbling.  Duly noted – we look forward to your next visit and keeping us accountable!

    The Russian Twist under J’ville’s guardianship continues to entertain the Pax – once he realized that his pop was not suffering a seizure and speaking in tongues, Jolly Rancher broke out in uproarious laughter that broke YHC (and others?) mid-twist.  Feba.

    Nice to have Chum Bucket for the full 60 instead of the 30 that his normal DoubleDip permits; Flip Phone consistently swallowing the RedPill (that may mean a 5 mph pace up the Priest – ouch!); and Groh plans to adopt this morning’s workout for his SUP during his vacation at the Rivah!

    The Gloucester B-Boys had a nice showing during the closing Burpee free-will style that was incorporated into the Number-o-rama – the Pax have under consideration whether CB’s Burpee variation (unnamed, appropriately so) topped his comrade’s Burpee break dance finish.  Who knows what Oyster may have brought …

    Coffeteria at the Daily Grind.

    This is the day the LORD has made; let us rejoice and be glad in it.
    Psalm 118:24 NIV

  • Record number for RAMM. It had to be the Q?

    17 strong post for a jaunt down Grove Ave.

    The Thang

    4 milers run Malvern to Three Chopt and back to MM
    5 milers run to Nansemond to Three Chopt and back to MM
    6 milers run to the Boulevard to Three Chopt and back to MM

    Moleskin

    This is YHC first Q at RAMM. After several attempts to find alternative routes for todays run YHC brought back old faithful.

    The PAX continues to show great speed and endurance. Well done fellas, you should all be proud.

    Convergence Saturday, September 19th. Be there!

  • Self-Replicating FNGs and a Q on the Fly

    Twenty redwoods, and two FNGs, came out to a very humid #45MinutesOfMary to strengthen their bodies and clear their minds.  YHC took the Q, tossing out a winkie which had been carefully crafted for a somewhat smaller group, and electing to improvise instead.  This is how it went down, more or less:

    THANG:

    Near Shovel Flag — ssh x 30, lbc x 30, merkin x 15, don quiote x 25, hillbillies x 25

    Mosey to bus loop area —
    chiabatta alternating between box jumps and jump squats
    chiabatta alternating between standing MCs and MCs
    ascending / descending curb crawls (1 to 5, 5 to 1)

    Mosey to back of school between it and blacktop —
    triple nickel in teams of 3, rotating through between (i) people’s chair, (ii) plank, and (iii) run to tennis court, do 3 burpees, return.  5 reps.

    Mosey to west side of school —
    chiabatta alternating between dips and large flutter kicks
    partner leg tosses (a.k.a. pole smokers) x 25
    Alabama prom date — both legs x 10, single legs x 10 each.

    COT

    MOLESKIN:

    It was great to see big numbers attend this morning’s #45MOM bootcamp. Bleeder performed a headlock on FNG Material Girl in Starbucks.  In turn, Material Girl dragged FNG Cervix along.  We are glad you guys decided to give F3 a try, and we hope come back (and bring friends).  If you were not satisfied, then we will be glad to refund your initiation fee upon written request.

    YHC is looking forward to cool autumn temperatures.  It is a great time to grow F3Richmond, and YHC would encourage everyone to target one man per week to get him out to try F3.  More numbers will allow us to plant new workouts (maybe in your neighborhood) and expand F3Richmond’s impact and fellowship.

    Toga was kind enough to observe that the large flutter kicks are easier than the small ones.  YHC regrets nerfing flutter kicks and will not let that happen again.

    Great workout this morning!

    -Jville

    Announcements:
    – LugNut has Q for #RAMM tomorrow at 0530.  All speeds are welcome and encouraged to attend.
    – SippyCup has Q for #DogPile Saturday 0600.  Earthworm has Q for #GridIron Saturnday 0700.
    – TYA is organizing Sunday’s trail run.  Since we took a field trip last week deep into the heart of Chesterfield County, I am sure it will be back to Pump House.
    – Richmond GoRuck event is on October 23 & 24th.  This is a great opportunity to bring in some like-minded FNGs.  Talk to Honey Do if you are up for the challenge.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.

     

  • Sippy Cup travels to SOT, no wait that’s Isle 5!

    5 post to the Gloom on a humid morning.

    COP

    Mosey to the front by the road
    25x SSh
    30x LBC
    25x Imperial Walkers
    25 x Don Quixote
    +1 burpee for each car that passes during the COP.
    Mosey to basketball court

    Ark Loader Suicides
    Finishing where we left off last week shooting free throws
    Inchworm suicide
    Bear crawl suicide
    1 full suicide per missed free throw
    Mosey to front steps

    Steps of Merkin
    5 inclined pushup each step (2x)
    5 declined pushup each step (2x)
    Jog around light pole (2x)

    Triple Check 3x
    Step ups
    Al Gore
    Run around loop
    Mosey to batting cage

    Triple Check 1x
    Moses Malones
    Wall sits
    Run around tires and back on the broad jump track into the sand pit
    Mosey to the parking lot
    Ring of Fire
    5 Merkins 2x
    COT

    Moleskin
    A small but mighty crew posted this morning for an entertaining workout

    Isle 5 got the morning started right by jogging to SOT. He was channeling his inner Sippy Cup and carrying two bottles of water.

    Under the pressure of a crab walk suicide Wilson steps up and makes the free throw, the first of the PAX to do so I might add. Well done, YHC thanks you for saving me from the crab walk.

    Wedding Singer has some hidden jets in his shoes. During the Triple check he ran with YHC during the first 2 legs and smoked me on the 3rd. YHC did not run slowly on the 3rd leg.

    TYA is great!

    Rock solid, no man left behind crew of guys today.
    Well done!