Category: Richmond, VA

  • Bark at the Moon!

    11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready!

    THE THANG:

    Left parking lot right at 6:00 and took a lap around the VITA track.

    Mosey to the island by amphitheater for disclaimer and warm up!

    25 SSH

    20 Alt. Shoulder Taps

    20 Imperial Walkers

    20 Don Quiote’s

    30 LBC

    15 Peeing Dog **NEW exercise**

    Mosey to pull up bars for “Hanging Around” 4 rounds

    • Under hand & Over hand hangs (alternate each round)
    • Decline merkan with feet on dip bars 10 – increase to 15 on 3rd round
    • Run to tower – tag wall
    • Partner Leg Lifts – Pole smoker if no partner x20

    Mosey to grassy area next to tower

    Rotating ring of fire. 10 each. Pax choice. Pax to your left calls the exercise. Bonus round of Burpees.

    6 minutes of Mary 10 ea.

    Pendulum ** new exercise** and total failure. Need to regroup on this.

    Side Plank Lifts

    Cross Leg Lifts

    Russian Twist

    LBC

    MOLESKIN:

    YHC struggled with with how to fill the gaps in my planned wokout, so I went to Wilson’s Wife for guidance. She has a 50% success rate today. The peeing dog was interesting and the pendulum (I was informed when I got home I did it entirely wrong) was down right hysterical. Bleeder wins the prize for looking the funniest, but everyone’s form was just plain BAD!

    Welcome Board Shorts & Blood Test (not BT….) that is reserved for the one and only original! Brain Tumor! When I arrived at the AO this morning it, there was a beautiful full moon. Swirly wanted to start baking at the moon. so Swirly, the video is for you!

     

    Announcements:

    Sunday Trail run is up in the air. Not sure who is leading. Assuming the start time is 7am.

    Normal workouts this week. If you don’t have the F3 App…GET IT!

  • Red Light and Blue 004

    RVA PAX,

    Here is a unique chance for us to participate in a GoRuck event brought to you by Team SPEARHEAD.  F3 groups participate in GoRuck events regularly and often have F3 only, custom events.  This event will raise funds for Richmond-based organization: Veterans and Athletes United www.vetsau.com.

    What is GoRuck?  Look here, but be sure to watch some videos to see it in action:  http://www.goruck.com/event-landing

    Here is all the info about the event:  http://www.teamspearhead.com/2015/07/26/rlb004/

    Team SPEARHEAD’s Mission: Team SPEARHEAD is A grassroots organization dedicated to uniting ruck enthusiasts for training, team events, social events, and philanthropy with a specific focus on honoring the United States Military and organizations that support service members and veterans.

    It would be great to have a solid F3 presence at this event.  Let me know if you have questions, and we’ll put you in touch with the Spearhead team.

  • VCU Dominates Hillcrest Invitational… Sponsored by…

    12 Faithful posted this morning at the Top of Hillcrest

    The THANG

    Ran continuous loops of Hillcrest until the appointed time of 0615.

    Marv took us out in the COT

    Moleskin

    YHC arrived early to leave his car at the normal starting point for the run with a sign for directions to Hillcrest, Aisle 5 and Wilson were kind enough to drive me there.

    In prep for the BRR, a hill workout was needed. TYA suggested that we modify the run to accommodate just that. Last Wednesday afternoon’s hill workout was so much fun, why not try on a friday morning in the Gloom. Toga commented as we descended the first hill, ” a light would have been a good idea.”

    The Iron Gates, towards the top of Hillcrest, gave each runner the subtle reminder that the hill was not yet over. The gates seemed further up the hill with each revolution past the Robin Masters estate. Although YHC never saw Magnum pull the Ferrari out of the driveway, probably too early to the Private investigator.

    Wild life on Hillcrest was active this morning, between the Deer, and the Owl. Who YHC could plainly hear asking the same question over and over.

    Sippy and Marv passed YHC early on, both looking very strong going up the hill. YHC is certain that Sippy did twice as many loops as YHC. Way to Dominate the hills MARV & SiPPY! Representing VCU in awesome fashion this morning!

    When YHC asked MARV to take us out in the COT, he did such a good job, YHC thought he was going to end with This Prayer was Sponsored by Woodfin.

    Post Workout

    TYA and YHC caught up with Oyster at Ellewood’s. The conversation ensued that there continues to be a ongoing trash can debacle at this store, TYA pointed out that they have moved the trash/recycling away from the front door, Now there are four trash cans within 6 feet of each other by the other entry way. Apparently, TYA was the forth person to point out the issue this morning to the manager on duty. On further discussion with the manager, She requested that YHC fill out a comment card. Several of the employees of the store had made statements to YHC that having the trash cans in the improper location is making there job almost unmanageable, because as a result of the Trash cans are no longer being utilized correctly, and only one can is actually being used, therefore causing trash can overuse, Which we all know is becoming an epidemic in this country and in some cases can cause blindness. They are having to empty one can six-seven times a day versus the prior 1-2 times. YHC politely suggested that they contact Magnum PI to investigate this travesty, as we had run by the Robin Masters Estate several times earlier this morning, and clearly Magnum must be looking for additional work if he able to sleep in past 0530,(unless he was on an all night stake out with a fellow unnamed F3er, who can’t say why he is consistently late – oops sorry Conspiracy) This problem must be rectified before more damage is done.


    This Backblast was Sponsored by Ellewood Thompson’s Grocery — Home of Best Sandwiches you make yourself —

  • 45 MOM Start Time 05:30

    11 Strong and eager PAX arrived at or before the appointed workout time today for a beatdown.  Weather was temperate, but rather muggy.  Despite the humidity, the PAX forged forward and attacked the workout.

    The Thang:

    Started the workout at 05:30:45, a little bit late, but still in the appointed minute.  Mosey to Reveille Church on Cary Street.   Warm up COP 20x SSH, 20x Don Quixote, 15x Slow cadence, full motion Merkins, 20x crab cakes, 35x LBC.  Mosey to back of church to picnic building.  Triple check.  Break into teams of three, first person on the wall for people’s touchdown chair, second person John Travolta’s, third person run a lap in the parking lot.  Repeat x 3.  Mosey to front of church for a little taste of the world over the pond – BBC (Burpees, Bearcrawls, and Crabwalks).  Start at tree line, bear crawl to walk way, run to end of lawn, backward run back to walk way, crabwalk bat to tree line and do five burpees.  Do 4 rounds, increasing burpees by 5 each time around.  Mosey back to shovel flag for 3 minutes of mary, LBC waiting for the 6.  Dealers choice for exercises 11x something (cant remember first one) 12x Russian Twists, 13x Hello Dolly and 14x Flutter kicks.

    Moleskin

    Just to make sure, I rechecked the schedule before posting this backblast and the scheduled time for the workout is indeed 05:30 according to the official F3 website.  Not 05:31, not 05:32, but 05:30!  That is 05:30 EDT as measured by the official world clock in the Royal Observatory in Greenwich (Yes, I know there is a difference between GMT and universal time, but they are now considered to mean the same thing).  Before we started, we checked several watches and phones of people in the PAX.  The Iphone is synched up with the GMT so it is pretty accurate.  Iphone said it was 05:30:45 when we started, so we officially started late.   My apologies.

    Much competition during the triple check to make it fastest around the loop during the run.  There were some epic battles between many of the PAX including DK, Splinter, Fudd, Bleeder, and others.  A little friendly competition spurred the PAX on to faster lap times.

    The new BBC exercise was a killer for YHC.  As BT pointed out, burpees seem doable when you are doing the first few, but then after 4 or 5 they become unbearable.  That in combination with bear craws, sprints, backwards runs and crab walks was down right nasty.  I guess that means that the BBC will have to be used over and over again to make us stronger and faster!

    At the end of our workout we met up with Conspiracy, Ricky Bobby and Sippy Cup.  Bummer we did not get to work out together today gents.  We missed your company and pushing us to new levels of fitness and form.

    Announcements

    DK is getting all of our IT needs straightened out.  Let him know if your permissions etc are correct.  Also, we would like to get emergency contact information on everyone, just in case.

    Run tomorrow.  Hillcrest and Cary.  TYA will be at Mary Munford at 525 for anyone who needs a ride over or directions.

    Have a great day!

    TYA OUT

  • Come out, Come out, Wherever You Are…

    Aye, 3 PAX worked out, while the others played hide-and-seek.  YHC pushed on with the beatdown as planned.  Today’s goal was to keep the heart rate elevated the entire workout, and get some upper body in as well.

    Loop around the soccer fields and a loop of the neighborhood (about .86 miles).

    Back to the shovel flag for:
    20 SSH
    20 Mountain Climbers
    30 Arm Circles (small and large)

    Mosey over to the “track”.  11’s with pull-ups and 4-count derkins.  200m run between each exercise for a total of about 2.5 miles of hard running, with a total of 55 pull-ups and about 110 single derkins.

    Mosey over to the soccer field, where YHC had setup some markers for plyometric drills, which help increase speed.  While YHC should have used a ladder, all that was available were markers.  So, here’s how it went:

    • 2-feet forward in every box (4 boxes), then bunny hop 2 boxes, and sprint to the tennis ball that was launched by your partner.
    • 2-feet left in every box (4 boxes), 2 bunny hops, and sprint to the tennis ball
    • 2-feel right in every box (4 boxes), 2 bunny hops, and sprint to the tennis ball.

    By this time, the rest of the PAX came out of hiding.  We joined for the COT.

    That’s how she went.  Sorry the PAX missed it, but YHC was glad that he was able to help at least 2 guys get stronger and faster.  Ricky Bobby is getting stronger by the day.  And Sippy Cup keeps pushing the envelope.  Remember when he could barely do a pull-up?  He’s looking strong now!

  • Might as well jump!

    Two “Southsiders” & three of “the other side of the river” guys showed up this fine morning.

    THE THANG:

    Mosey to front of school for the start of a jumping good time!

    25 SSH

    15 Alt. Shoulder Taps

    25 LBC

    20 Crabcakes

    20 Dancing Chilcutt **New & Wilson Wife approved**

    Mosey around school to football field

    For……….The BEAST. David Lee Roth Style!

    1st Round – David Lee Roth Burpee(DLRB) – add a siccor kick at the end/Dive Bomber

    2nd round – DLRB/Squat Jumps

    3rd round – DLRB/Travolta (6 each side)

    4th round – DLRB/Imperial Walker

    5th round – DLRB/LBC

    6th round – DLRB/Mountain CLimbers

    6 MOM – Various exercises – I forgot & was not on weinke…….

    MOLESKIN

    YHC struggled early on with caidence and recovered quickly! Some early mumble chatter was quickly quieted during the beast.

    YHC continues to get closer to the full burpee beast. Got 36 total done today! Been in a Van Halen mood lately so decided to add some old school kicks in the burpees.

    Felt is was an ok workout until I heard Toga say he almost lost it (splashed some merlot) near the 3rd round I believe. In his defense, he led the entire beast! Feather in YHC hat!

    The siccor kicks were……well pathetic. At least we all jumped in some form at the end of burpee.

    Nice work today fellas! See even David Lee Roth is amazed!

    DLR

  • Old Glory- Round 2 (Happy Dipping Birds?)

    14 faithful arrived at No Toll prepared for a muggy beatdown and the second iteration of Old Glory.

    THE THANG:

    Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4:  WWII Situps x 20

    Complete as many loops as possible before 6 am, then gather to to run another mile around the complex.  A quick 5 MOM with:

    Russian Twists x 18

    Dr W x 15 (WWF approved)

    Flutter Kicks x 20

    LBC x 30

    Return to Shovel Flag(s) for COT.  Lugnut took us out.

    MOLESKIN:

    YHC was looking forward to the second coming of Old Glory with excitement and a little anxiety given the fact that he has been out the last week and a half.  The beautiful thing about the Old Glory workout (again, thanks to Tradition in Charlotte-MECA)  is that it is a simple way to measure progress month to month, and with our BRR crew in full stride YHC can’t wait to see the results next month!  Lots of folks were new to Old Glory because Sippy was putting them through the paces out in the trails during the inaugural workout last month.

    As much as YHC likes the Old Glory workout, it is hard to keep up with mumble-chatter because the PAX gets spread out.  However, he did hear comments that some of the PAX started resembling Happy Dipping Birds during the later rounds of jump squats.  We may need to call the Minister of Form (aka Conspiracy) to task for allowing the form infractions!  But first, we need to get him an alarm clock or something comparable to get him “regular” and on time.  The sprinklers were unfortunately not active this morning to cool us off on the back passes, but given the smell in recent weeks at the AO, maybe that’s a good thing.  Swirly continues to impress with 3 loops completed, and there were 4 changes at the lead to carry the flag. Sippy blistered it with 3.25 completed.  Nice work, men!  YHC hopes to carry it one day as well.  The results (loops completed) are below.  If anything below is incorrect, let me know.  And remember, it’s YOU v. YOU!

    F3 Name                                              6/23/15                      7/28/15

    Splinter                                                 3.0                             2.75

    Wilson                                                  3.0                              2.75

    Honey-Do                                             2.5                              —

    Ricky Bobby                                         2.5                               2.5

    Lockjaw                                                2.75                            —

    Brain Tumor                                          2.75                           2.75

    Conspiracy                                               —                             2.75**

    Bleeder                                                   —                             2.75

    Sippy Cup                                                —                             3.25

    Oyster                                                     —                             2.25

    Grizzly                                                     —                             2.5

    DK                                                            —                             2.75

    Swirly                                                      —                             3.0

    TYA                                                          —                             2.75

    Lugnut                                                     —                             2.5

    Loose Goose                                           —                             2.75

     

    **Conspiracy was so gassed at the end that he had no idea how many loops he completed, so YHC guessed.

    Wed at SOT

    Thu at 45MOM

    Fri RAMM will be running hills in TYA’s neighborhood, then coffee and a foot rub at his house afterwards.

    Stay strong, men!  AYE!

     

     

     

  • The Duty and the Beast

    7 faithful posted for a Monday workout at the PunisherRVA.

    The thang:

    COP – 20 count imperial walker, 20 count don quixote, 20 count freddie mercury, 25 count side straddle hop

    The beast – tree near parking lot to sidewalk  – exercises chosen by PAX – 1) burpee (Singer), 2) eight point burpee (conspiracy), 3) deep knee bends (Bleeder), 4) 4 count flutter kicks (Chum), 5) john travoltas (TYA), 6) LBCs (Grizzly).

    mosey to picnic tables – Lindsays – dips and little baby flutter crunches

    mosey to edge of school – triple nickel – balls to the wall dry docks, run around shovel flag and back to the wall, 5 times through.

    moleskin:

    YHC hadn’t run into the beast lately, noting Toga’s moleskin from Saturday’s backblast of returning to the basics. Thanks to Conspiracy for ever keeping the PAX pushing their limits with the eight point burpee (sorry I’ve forgotten the actual name but its basically an extended burpee) after the initial burpee Beast exercise. YHC had flashbacks of Wilson’s attempt at the complete burpee beast but continued allowing the PAX to choose. Bleeder opted out of the burpee continuance and all faith was restored in YHC’s ability to kick a kickball properly this evening.

    The triple nickel was only a double nickel as time was running out, and YHC forgot to include the other exercise.

    Normal workouts this week, couple BRR added mid-week, TYA will confirm timing once he checks the weather channel.

     

    -Singer

  • Bringing back the classics

    11 posted for some unexpected, cooler weather at DogPile.  People posted in the usual order with the typical LIFOs from Conspiracy and Chum, but we all got right to it.  It went something like this:

    Thang:  Run by Carillon and circle the field in front till we got back to the traffic circle.  COP: 25 SSH, 15 merkins, 20 Don Quixote, something else…

    Mosey to amphitheater for the bunny hop= repeat hopping up steps and then running down for 1 minute.  Next, assume decline merkin position on the step you’re at then shuffle 10x right, 10x left, and complete 10 derkins.  Recover and do the bunny hop for another minute.  Repeato 4x

    Mosey to the fence outside the pump house and then back up to the pull-up bars.  Complete 8 pull-ups, 10 dips, and 12 WWII situps: repeato 3x then run back down to the fence and back up.  LBC,  and V-ups while waiting on the 6.

    Mosey to the Carillon for another hopping good time (hopping.., get it?  I crack myself up sometimes).  Hop up Carillon steps on one side, lunge across top, run down, and complete 10, 4 count flutters by the planters.

    Mosey to the circle for a reintroduction of SHEHATEME.  The PAX repeated 10 lunges, 10 old school burpees (sans merkin), and 10 merkins for 4 minutes.

    Mosey to SF for COT.

    NMM:  Toga was feeling a bit nostalgic today, so we used some of the best that others gave us in the past.  The hopping and plank fun in the amphitheater and Carillon came from our West coast brother, Orville.  Running down the pipe and back for pull-ups came Sippy Cup.  SHEHATEME came from something I read, tried once, and didn’t remember it till going through the lexicon.  There were plenty of items of note:

    • Special welcome to FNG Mike Lawrence, now Aisle 5.  Strong showing for an around the AO kind of workout.
    • It’s getting harder and harder to bring up “burpee” around the PAX.  The variations and derivation of the exercise always brings lots of chatter.  YHC would ditch it totally if wasn’t such a great exercise.
    • YHC got a little turned around the first time we hit the trail, but we corrected it after 50 yards.  It wasn’t like we were Swirly lost.
    • Chum Bucket noted the appropriate use of Don Quixote since The Man of La Mancha was running at the amphitheater.
    • Turns out Bleeder’s knee therapy includes lots of bunny hops.  Rename to Peter Cotton Tail should be considered.
    • Uptown Girl later asked if I knew how many disparaging things were said about me by the PAX.  YHC said it was natural and simply appropriate chatter from the PAX.., at least Toga tells himself that late at night when the demons come out.
    • Loose Goose likes to hop all the steps.  Point taken and will be fixed going forward.
    • Hilarious that Wilson was going to double dip and then didn’t show!

    Announcements:  Regular workouts, check the Q schedule, 0700 trail run from the pump house tomorrow, 9/20 RVA F3 Convergence is coming.., get ready!

  • Undersized lineman or skilled position players?

    Five of the Faithful posted with Johnsonville raising the splendid new GridIron ShovelFlag. Three DoubleDippers emerged from a TrailRun and joined us at Halftime.  The morning was glorious – 65 degrees and negligible humidity at KickOff.  The Pax elected to receive and the offense went like this:

    The Thang:

    x25 SSH, x25 Don Quixotes, x25 Imperial Walkers, x25 Mountain Climbers, x25 Alabama Prom Dates, x25 Left Side Plank Dips, and x25 Right Side Plank Dips

    Mosey to WildCat football field stands for x25 Weezey Jeffersons

    Mosey to lower football field for x25 Partner Leg Toss (odd man squats), sideline to sideline 11s – Burpees (10, 9, 8, 7, 6, 5, 4, 3, 2, and 1) and Squats (1, 2, 3, 4, 5, 6, 7, 8, 9, and 10), BlockingSled – drive blocking

    Mosey to Pillars for 2 sets of x25 PLT, Al Gores or Seated Chairs, Pillar Cross Beam Hangs, 2 sets of x25 PLT, and Al Gores or Seated Chairs

    Mosey through Pillars to Center Courtyard for 40s – Merkins (30, 25, 20, 15, and 10) and LBCs (10, 15, 20, 25, and 30), Ring of Fire ISOs – holds at bottom of Merkins, and 2 sets of x25 PLT

    Mosey back through Pillars for Pillar Cross Beam Hangs

    Mosey to lower football field for BlockingSled – drive blocking and x25 PLT

    Mosey back to ShovelFlag

    COT:

    Announcements – (1) TYA (#MVP) has got the Q for GridIron on August 1!  (2) F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract – all Pax posting challenge and FNG emphasis.

    Prayer concerns – spoken concerns for parents, children, and employment; unspoken concerns acknowledged.

    BOM – strong prayer of thanksgiving and supplication offered by Groh – gratitude expressed for blessings and request made for strength and courage to be better men, husbands, fathers, neighbors, and citizens.

    Moleskin:

    After an OpeningDrive that was punctuated with some yawns (Three and Out).  But things got better, quickly.

    Cousteau put up an impressive ground game through the 11s with FlipPhone being the second leading ground gainer.

    And though he may be a soccer coach, Cousteau demonstrated a strong drive blocking technique on the BlockingSled – former JMU kicker “Being Sebastian Janikowski.”

    Note to GridIron Pax: like game film, the 2-man BlockingSled doesn’t lie – if the sled is turning left the guy on the right is doing the work.

    Nice dose of core work at the Pillars with the PLT sets – the OpeningDrive’s yawns were displaced by low-throated vocal expressions that were tame compared to the grunts expelled by certain of the Pax (“Being Monica Seles”) during the Merkin portion of the 40s.  ChumBucket and Swirly endured long planks waiting on the rest of the Pax to complete the 40s – they were rewarded with a highly dysfunctional ISO set of Merkin bottom holds during which YHC botched his count every time.

    Apparently anticipating MonkeyRolls/GrassDrills, Swirly and Bleeder seemed pleased with the introduction of the BlockingSled to the AO.  Several of the Pax, though, seemed to prefer riding the sled and barking the snap count – “donning the RedPinny.”

    There was advance notice of a Wilson DoubleDip – NoShow.  Rumor had it that high altitude spirits on Friday don’t mix well with the DogPile.  Feba!

    Six of the PAX enjoined the 2ndF at the Daily Grind – lots of discussion about BRR planning – glad to have TYA and Bleeder as Logistics Corps leaders – Sustinendum Victoriam.

    This is the day the Lord has made; we will rejoice and be glad in it.  Psalm 118:24