Category: Richmond, VA

  • That Just Happened

    15 brave and strong ventured into a bit of an ambush that one of them knew was coming.  Here’s how it went down:

    Mosey to North corner for warmup COP: SSH, DQ, Scapula Merkins, Scorpions, Hillbillies

    Mosey to field for The Beast: 6 sets of 6 exercises at the 25, 50 and 75, but we did all burpees to cut down on confusion and focus on the glory that is the burpee.  The PAX also engaged in some ab fun between the sets.

    Mosey to northwest side of school for a brief tabata:  45 on and 15 off with Aussie Mtn Climbers, High and Low Merkins, and hip-up sit-ups.  One round of all 3 and one last pass of the Aussie Mtn Climber before heading to the flag.

    NMM:  The All Burpee Beast (ABB) has been nagging YHC for some time.  Seriously, YHC lost some sleep over this.  Could we pull it off, who would splash merlot, and how long would it take?  The answers: yes, nobody and about 30 minutes. When Honey Do posted something about it last week and had us crank out 75 burpees, I knew we were there.

    Some hilarity always ensues.  For example: Lab Rat decided to take a shot at becoming a form doctor today.  Is another degree in the works?  YHC needs a new watch as the Apple device can’t handle F3.  Swirly, Saab and YHC nearly took out Circle K when he thought we had only completed four rounds of the ABB when we knew it was five.  Lastly, Flashdance and The Hoff expect to be so drained from the event that they’re “going to work on each other all day.”

     

    Announcements:

    See pre blast for 1/21 CSAUP

    Expect pre blast from Flashdance re HDHH next week

    Lunch today is at Juan’s.., call Lab Rat?

  • Light

    Three of the Faithful rolled into the Godwin parking lot early and eager for the Drum Beat of the CM. The Gloom was a forced imagination; the sky was brilliantly illuminated with the Luna Plena and the air comfortably crisp.

    After a jaunt around the school via the Appian Way the Pax engaged in a quick warmup of DQs, IWs, and SSHs followed by a Kettle Bell version of:

    COT: Windmills, Squat and High Pulls, Goblet Squats, Goblet Alternating Leg Lunges, 2-hand Swings, R Rack and Presses, L Rack and Presses, Goblet alternating side Presses, R Snatches, L Snatches, Halos, Pull-overs and Presses, Alternating Single Leg V Ups, and APDs, all IC with a few exceptions. Rinse and repeat in reverse order. Four Minutes of Atlas consisting of Tricep Presses Tibata style.

    Counterama and Namerama

    Announcements: 2.0 Friendly GridIron on December 24 – J’Ville has the Q; Attila has the Q for this Saturday’s edition of GridIron.

    Take out prayer by YHC – the Great Gift.

    Moleskin: Blocking and Tackling day at CM this morning – most moves performed at a deliberate pace to strengthen form. Surprising amount of fatigue, especially following the Atlas.

    And the light shines in the darkness, and the darkness did not comprehend it.

    John 1:5 (NKJV)

  • Is it time to change Wilson’s name to Chipotle?…and McRibb back to Kevin Bacon?

    4 regulars, 1 Kotter & 1 FNG assembled in the dry, cold air ready to begin their quest for the Source of Truth. Here is how their journey went down.

    THANG

    Mosey to front of bus loop for COP: SSH x 20, DQ x 12, LBC x 20, Flutterkick x 20, Hand release merkin x 15

    Mosey to front of school for 10 minutes of Burpees

    Mosey to side of school for Triple Check: Box jumps on stairs, 6 inch hold, run parking lot loop

    Mosey towards back of school. Stop for 3 WallWalkers OYO

    Mosey to basketball court for Taking & Thinking (“Ride” by twentyonepilots) : lung in place + squat jump on “Taking” or “Thinking”

    Mosey to front of school for curb crawls up to 5, repeat 5 and back down (bear crawl + crawl bear)

    Mosey back to VSF for 2 min of Mary: Dolly x 20, Freddy Mercury x 20

    COT – Wilson took us out

    Moleskin:

    Welcome to FNG Carmen. Way to push it on your first F3 workout! YHC appreciates the Greek/Finish combination and European flair you brought to SOT this morning!

    YHC had not seen Wilson in a while…good to see him back. Ask him about neighborhood parties in Summer Lake. Could be worth trick-or-treating there next Halloween.

    F3 RVA almost lost Johnsonville today. YHC carpooled with Jville and arrived a few minutes late. Jville usually stands at the end of his driveway when YHC drives but not today. YHC pulls into drive, texts Jville to enquire if he’s coming, affirmative response received within the minute, YHC waits, YHC waits, stairway light turns on, door opens, Jville descends down his outdoor stairs too quickly missing a few steps and almost decks it, YHC realizes Jville is barefoot & half dressed with an armful of clothes. TClaps to JVille for rushing out of bed to take the SOT pain.

    McRibb has another connection through Jville & McRibb’s brother-in-law or something…Kevin Bacon may need come back!

    Rosie found some sleeves to wear.

    Announcements:
    HDHH on Wed of next week. Flashdance and/or Flatline have expressed interest in leading but have not committed.

  • Tobit ? Or Two Bit?

    11 strong started this beautiful day off @ WDOG and here is how it went down..

    Mossy to the open field by the poles 🙂 Warm up with some LBC’s, Helicopters, Windmills, EW’s, Mountain Climbers, AC’s, SSH.

    Indian Run Pole Smokers : 5 pole smokers while pax holds 6 inches run to the end of the line – keep going till there are no more poles..

    Amp Theatre : Dips Ladder – 18-1 begin at top of steps work your way down the ladder.

    Rusty Cage : 3 sets of 5 overhand pull ups – 3 sets of underhand pull ups  then jerkins – partner up on dips bars – 3 sets of overhand pull ups and 3 sets of under hand pull ups.

    Find a Tree : run find 4 trees @ each tree do 4 burpees and run back to starting point and plank. run find 5 trees @ each trees do 5 WW11 sit ups run back to start and plank, run find 6 trees @ each tree do 6 merkins run back to start and plank.

    Native American Run – back to the flag – circle up – quick ring of fire 10 merkins together.

    So the mumble chatter in the gloom today began with TYA trying to call out which exercise YHC would begin with – YHC through a curve beginning with LBC’s  but the pax reacted well as did TYA… Then as YHC called out Windmills Swirly style – reach down and grab that toe – Splinter called out to TYA “Not That Toe dude “.. As we laughed through the warm ups the laughter stopped as we began the pole smoker Indian Run – lot’s of grunting and moaning.. While the laughter stopped the chatter didn’t cause Saab was beside himself about Tobit’s name – is it two bit or Tobit what the hell does Tobit mean is this some kind of JRR Tolkin reference ? As TYA and Saab continued to just shred Tobit because of his name Offshore said well we sure are making him feel welcome aren’t we – Welcome Tobit:) Saab will find out who the Q was that named you I’m sure… Was that you Rosie ?? Beware..

    Two Can dominated the Indian run – well done bro – keep up the good work… Offshore cranked out the pull ups – Sippy found those trees in lightning speed… It was a great job by all of the pax this morning for sure..

    Make sure you sign up to Q if you have not done so already – we want to fill up all the slots as we move into the new year. Be on the lookout for the F3RVA podcast coming soon – (this will be awesome) hey- you could be asked to join us as a special guest (Be Ready 🙂 ) Reminder – Wed night Hill run – Hillcrest come on out join TYA and Swirly for an afternoon hill run… First F3RVA CSAUP coming Jan 21st details will be coming out soon on this event. This will be a great beatdown and a time to hang out afterwords – plan on working out  3-4 hrs that morning…Questions ask Sippy Cup, Circle k or Swirly.

    Thanks to Saab for taking us out today – well said my friend!

    It was a privilege to lead this morning guys – great job – See y’all in the gloom.

     

  • Pre-Pre-Blast: Frozen Triangle CSAUP

    Men, Richmond F3’s first exclusive CSAUP event will be held on Saturday, January 21st.  Are you ready?

    Consider the following completely stupid and utterly pointless facts:

    1. It will be cold: On average, mid-January is the coldest time of the year in Richmond.
    2. It will be long: Our longest weekly workouts are 1 hour. This will be 3.
    3. There will be some running:  9-10 miles not including the workouts.  Sippy Cup approved!
    4. This is not for team soccer arms: Swirly is Q’ing part of the workout.
    5. Suicides are on the menu:  Specifically prepared by Circle K.

    Men ready to step up to the challenge will meet at Dogpile in the gloom at 6 am.  More details to follow!

  • This seems familiar

    12 of the faithful avoided punching the snooze button one too many times and arose from the fartsack to join YHC in a recap of a Christmas song themed beatdown.

    Warmarama:  12 x SSH IC, 12 x Imperial Walkers IC,  12 x Don Quixote IC

    Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    • 1 – Dozen LBCs
    • 2 Sprints across the field
    • 3 Diamond Merkins
    • 4 Imperial Squat Walkers
    • 5  Burpees
    • 6 Dips
    • 7 Lunges (each leg)
    • 8 Decline merkins
    • 9 American Hammer IC
    • 10 Flutter kicks IC
    • 11 Reverse crunches IC
    • 12 Broad jump burpees

    Mosey to the basketball court for an Al Gore/Plank ring of fire with 2 rounds of 10 merkins each

    COT

    NMM:

    One year ago YHC had my VQ and came up with a theme to pack in the exercises.  Honeydo reminded YHC of that Q last week and the NoToll Q was open so the replay was on.  Hardywood reminded everyone that the 12 days of Christmas are actually after Christmas but we went ahead despite his protest because by that time most of us will be tired of hearing the songs.  This is the exact workout from last year with an additional ring of fire round at the end.  YHC appreciates Flatline helping out with the chorus of the song to keep things going.  Welcome to NoToll, Tobit, a coworker Offshore got out to F3 on a business trip to Nashville.  Apparently he is close to NoToll so hope to see you out again soon.

    Announcements:

    HDHH possible next week.  A few locations were discussed but nothing final.  Flashdance suggested we go to the place, near the thing with the beer that has a cool name.  If you can figure out where that is, I’ll meet you there.  If anyone wants to take the lead and suggest a place, feel free to post a pre-blast.

    3rd F potential in the near future at the Doorways or another venue.  If you have any charities or events let the PAX know and see if we can get some support.

    The Carpenter led a 3rd F meeting last week to develop some ideas for meetings and events, look for more info to come.

    As always, YHC appreciates the opportunity to step in front to lead this fine group of men.  Have a great day.

  • Sometimes plans go awry, so it’s best to not have a plan

    A grateful 8, including 1 FNG spread the mist this morning for a DaVille kind of day.  What transpired is a whole lot of this:

    -Parking lot Tracers X2

    COP

    • Ball Dippers
    • SSH
    • Arm Circles
    • Merkins

    -Mosey to elementary school track via the parking lot so that anyone that overdressed could shed a layer on the way.

    THANG

    • Oval of Love:  Using the standard Love Hill exercises, move around the track while partner runs track until catching partner.
    • Ups and Downs:  split into 2 teams, 1 team performs 30 dips, other team performs 10 pull ups.  Flapjack X2
    • Indian run back to flag (burpee option as always)

    1 MOM:  American Hammers

    Numbers, Names, Abacus took us out

    NMS

    Lab Rat came with one plan in mind:  Keep off the grass (due to recent rains).  So we started with what is becoming a DaVille favorite, parking lot tracers.  It’s a good way to knock the cobwebs out and get the body warmed up.  This morning was so nice, we did them twice!  You’re welcome, Spike.  They must have worked pretty well, because there was a yard sale developing after COP, so YHC took a stroll thru the parking lot before making the trek over to the elementary school.  Creative license may have been taken here, but there was at least 1 sweatshirt on the pavement.

    If anybody ever needs gloves, please see Emoji.  He sells them out of the back of his estrogen mobile (BMW) in the dark corners of the AO like a crack dealer.  I kid, I kid!  Way to hook up Wheelie this morning.

    The oval of love definitely took much longer than planned, since the run didnt get any shorter as it usually would during Love Hill…..since it was an endless track.  Thus, this exercise took longer than originally thought. Lab Rat was really happy to draw a Sugar Ray for a partner this morning in Helix, but quickly discovered that because Helix is going to touch his knee to the ground during every damn lunge, that we were doomed.  DFL (dead f’ing last)  Way to squeeze every drop out of it, Helix!

    With this taking dang near half the workout, plus the few minutes it takes to get back to the SF, we were pretty pressed for time.  YHC wanted to get in some pull ups though, taking advantage of the unusually small pax size for a DaVille workout.  So instead of something cute, we just divided and conquered.

    Abacus did point out that we pretty much skipped all core today.  YHC apologizes for that, and he promises to make up for it on Saturday, when he Q’s again.  So he expects to see a large overlap of today’s pax post Dogpile so that he can claim a full body punishment to said pax for the week.

    Spit has quietly become a pax leader out there, showing that youth will be served.  He is also Q’ing up at least once a week, and has his first one hour Q coming up at Dogpile next Saturday.  Lab Rat is sure it will be a doozy.  AYE!

    Also, welcome to FNG David (Wheelie)!  He worked hard today, and persevered thru a whole bunch of running.  Wheelie belongs to a large church that is a hard 3 iron shot from Daville, and YHC believes has zero presence at F3.  Lab Rat hopes that Wheelie will be changing that real soon with some EH’ing after Sunday service.

    Opus, you are killing it lately.  You should be proud.

    Well done, guys.

    Lab Rat out.

     

     

  • Saab Inspired but No Saab

    Seven Spider Run regulars + 1 FNC (friendly new car) convened at the commons for the weekly hillfest known as Spider Run.  Route was a somewhat basic loop with various offshoots to add mileage.  Prescribed route was:

    – Head south to the entrance on River Road
    – Down the hill, through the parking lot and west towards the bridge
    – Take a right at the fork to stay on Westham Station
    – First offshoot was right on Panorama, up to River and back down
    – Second offshoot was supposed to be right on Highland, up to River and back down
    – Third offshoot was for 6 milers and was left on Ross, down to the tracks and back up
    – Everyone return back via South Ridge, Westham Parkway, Lakewood, around the ball field and back to the virtual shovel flag

    Moleskin
    The route was inspired by Saab’s 5 finger run last week.  For the most part the directions were followed.  On paper this route seemed simple; however, the second offshoot was actually a right up Old Bridge when then veered off to Highland.  Apologies for the confusion on that turn.  Luckily the PAX is becoming well versed in the streets around Spider Run to be able to improvise as necessary.  Perhaps there should have been a little mother goose in there.

    Great to see Copernicus back on the run.  Always good when a Kotter makes it back in the mix.

    YHC pulled up and noticed that TYA was sporting a new vehicle, presumably one that runs on petroleum products.  YHC took the opportunity to name the FNC the Shaggin’ Wagon.  Welcome Shaggin’ Wagon!

    Great way to start the morning gents.  See you soon.

    Splinter out.

  • Twelve Squared

    10 of F3’s finest came out to take in an oh so rare Lockjaw Q.  Here is what transpired.

    A counterclockwise jog around the AO complex to warm up and take in all the AO has to offer.

    COP in the North West corner where we are joined by Toga from the shadows.

    -Don Quixote x 20

    -Arm Circles – 10 small, 5 large; 2nd set in reverso

    -Imperial Walkers x 20

    Eight is Enough – partner up and perform 8 BooYah Merkins.  Cycle through all members of the Pax for a total of 72.

    Catch Me If You Can – Partner up with one running backwards and the other performing 5 burpees.  Upon completing the burpees, he chases down his partner and they swap roles.  Repeat until desired distance is covered.  Today we covered half the AO’s perimeter South on Hermitage and East on Laburnum.

    Dora 1,2, 3 – Find a partner with one pax performing 100 scorpions, 200 American Hammers (2x count), 300 flutter kicks (2x count).  The other pax negotiates a route through or around the Christmas tree lot to the wall of the school and back.

    Make our way to an empty fenced off enclave in the tree lot and line up for 11s – Merkins and WWI situps.  Lunge down and run back.

    Back to the SF where YHC took us out.

    Today’s pax witnessed two rare events – a Lockjaw Q and the return of Monkey Wrench who was presumed Kotters for about a year.  I endeavor to Q with greater frequency and we hope to see you back soon Monkey Wrench.

    Darting through the rows of Christmas trees added a little diversion to the usual out and back with Dora and offered a refreshing smell of pine.

    Not too much mumble chatter this morning.  The rain started coming down just after the COT cutting the lollygagging short.  However, of mention:

    -Upchuck needs assistance with math as his 11s were adding up to 12…

    -Ronnie had a deep cut quote from Tom Hank’s in Bachelor Party and the Pax chimed in with quotes for early 80’s Tom Hanks and John Candy films.  Perhaps there is a whole collection of pre-Philadephia/Saving Private Ryan movies worth re-watching.

    -Someone mentioned that Saab drew a resemblance to Flavor Flav this morning in his appearance.  So if you have Saab for Secret Santa, a large clock on a chain or perhaps a classic Public Enemy album is in order.

    I will leave you thinking about that last one….

  • Action Jackson

    Four men braved the Monday morning blues to enjoy a few exercises at Batteau.

    The thang:

    Mosey around loop and behind the house – 25 freddie mercury, 10 Merkins, 20 slow bending squats, 10 Don Q, 20 SSH.

    20/20 (“Action Jackson”) – round 1 – 20 running steps, 20 bear crawls, repeat to other end of field and back. Round 2 – 20 running steps and 20 lunges, repeat to end of field and back. Round 3 – 20 sprint steps and 20 mosey, repeat to end of field and back.

    Lindsays – dips and flutters

    Dora – 50 box jumps on picnic table, 100 WWII situps, run to tree across field.

    Mosey to double tennis court – clock merkin on hill (5 count)

    Increasing 4 corners – 5 burpees, 10 merkins, 15 heals to heaven, 20 squats. Round 2 double number of reps.

    Mosey to flag, around loop, circle up behind house -5 MOM – Xs and Ox, 6 inches, Hello Dolly, LBCs.

    Moleskin-

    Way to push it fellas. Some riveting stuff in that exiting prayer by everyone. Wheelbarrow has been making steady appearances since his one year MIA status, great job man. 20/20 or as renamed for this post ‘Action Jackson’ since Jackson is on the $20, is a new exercise YHC made up late last night. The field next to Forest Hill Ave seemed much bigger in the gloom but wasn’t as large as envisioned. Would also work well on a track or larger field area. TBD at a later Q.

    Congratulations and high appraise for the RVA PAX wrapping up the final Hampton Roads outing this weekend.

    Normal workouts this week.Check the Q sheet for empty spaces (cough Batteau cough). Just kidding, the best fart sack prevention method is signing up to lead!

    -Singer