Category: Richmond, VA

  • Bear Creek ? Miler

    The Thang:

    11 PAX posted on a chilly December morning at Bear Creek State Park.  Weather was 35 and cloudy at the start and little bit warmer at the finish.  10 mile trail race (loop) in Bear Creek State Park.

    NMM:

    Lost Boys and Girls.  First of all, it was officially a 10 mile race.  The route was changed from last year to a loop route versus and out and back from last year.  8 of the PAX hit the trails and were able to navigate the route and clocked in just over ten miles (between 10.2 and 10.5 depending on who’s GPS you believe).  3 of the PAX did much more than than 10 miles, probably somewhere around 15 for the day.  The three who were dissatisfied were Chum, Circle K, and TSB.  Chum and TSB caught up with each other on the trail and finally found pay dirt around 3 hours after the start.

    Still missing was TSB.  YHC was a little bit nervous when she didn’t show up 15 minutes after I finished (since I had seen her at mile marker 7 and knew she was feeling well).  After an hour I was internally panicked and trying figure out how to track down a 15 year old in the huge state park.  I decided to walk back on the route and see if I could find her (periodically yelling her name along the way).  At the same time Honeydo and BT jumped in their cars and searched the surrounding roads.  About 3/4 out from the start I ran into Chum and Circle K and my panic rose dramatically (it was my hope that she was lost with them).  I walked another mile or so into the woods and ran into another runner looking for his friend. Graham said he had been all the way back to the water stop where i had seen Leigh and there were no others on the route.  Panic level rises.  He got on the phone to his spouse back at the finish and had others trying to track her down.  About 1/4 mile from the finish, I got a call from TSB that she was safe and was being transported back to the finish with another runner that she had been with….Total relief.  Honestly, everything was fine emotionally until I hugged her and faced the possibility that she could really have been lost.

    Thanks to all the PAX who helped out looking for her (which was everyone on site).  One of the best things about the brotherhood of F3 is that you have a group of guys that have your back.  I knew that if I asked anyone to go back and rerun the race and search for Leigh, they would eagerly go back and start searching.  Knowing that all that support was there kept me calm during the whole process.   So enough of that…here is the real story from the rest of there run.

    The Bloody Sock: When someone asked at the end for a show of hands for those who had fallen on the run, all but one PAX – L O L A – Lola raised his or her hand. Well done L O L A – Lola.  One PAX member who you definitely did not have to ask was SAAB.  Saab had blood (frozen blood he said) on both of his lower legs from a fall.  Seems Saab took a spill after a couple of miles and hit the deck hard.  Several of the PAX stopped to help, but Saab insisted that everyone keep running.  He collected himself after a few and then passed all but L O L A –  Lola on the way to the finish.  YHC didn’t buy the “frozen” blood claim until we got in front of  the fire and saw the blood unfreeze and start dripping down his leg.  To Saab’s dismay, it made its way all the way to his sparkling white sock and left a sizable stain.  Maybe Saab’s socks will soon be found in the baseball hall of fame next to Curt Schilling’s

    I’ve been pants.I  For a very small time I had a lead on Lab Rat during the run.  When he closed in on me about a 1/4 mile into the run, he approached stealthily from behind saying nothing.  He passed quietly and took a good yank on the left side of my shorts.  The shorts I had on were a bit loose, so what would normally have been a tug sufficient to merely pull the shorts a few inches down had a greater effect.  The left side of my behind were totally exposed.  Not sure how much of anything else, but the women who was passing me at he same time was  quite vocal about her displeasure with the display.  (to his credit, Lab Rat said nothing before, during or after this incident making all that much better)

    Swirly in a rut.  About a mile and 1/2 from the finish, I turned the corner and saw someone who looked like Swirly, Knowing it could not have been him, I did yell out, I just kept running.  When I began to pass I found that it was Swirly.  Swirly had taken a tumble of his own and hit left foot had found a deep rut on the trail.  He was hurting physically, but had the capacity to get himself back to the finish line.  The dude gutted out the last 1 1/2 and sprinted over the finish, as you would expect.  After Swirly made it clear that he much preferred the safety and rhythm of street running.

    Bog and Beers, Smoke and Stories.  Right after his finish, Lab Rat engaged in operation food.  The “BOG” he made was exceptional and hit the spot post run.  He had a full spread prepared for the PAX including some home brew, other drinks, cookies, bread and all the seasonings (actually only one – Tony Chachere’s – which is all that you need).  We all sat around the fire for a couple of hour – trying to avoid the smoke (rabbits) and telling stories from the run and old times.  It couldn’t have been more fun.  Thanks so much to Lab Rat for putting together such a great feast post run!!!!

  • Texas Beach is Open for Business

    Four PAX emerged to open the trails for the few from RVA not at the Bear Creek.

    The THANG: Texas Beach, then loop around pipeline trail for about 4 miles total.  COT

    NMM: The PAX posted to the parking lot, each expecting to be the only runners this morning, but were rewarded with the company of three others with the same goals for the morning.  F3 delivers again.

    The parking lot was 100% F3 at the start of the run, and there were very few others on the trails.

    Cliffhanger (Rosie 2.0) is preparing for the track team in the spring.  Way to run today!  The PAX hopes F3 becomes a regular part of your preseason routine, and will be anxious to follow your season.

    It was great to have Aisle 5 back on the trails.  He claims to be haunted by YHC whispering in his ear whenever running uphill, even when YHC is right in front of him or 200 miles away.

    Best wishes to the Bear Creek crew.  PAX will be anxious for stories about the adventures there.

    Last Sunday, YHC’s car almost broke down on the way to the AO.  YHC was able to limp into the dealer and the M picked him up.  Lesson learned, though: regardless of how you want to dress for a workout, be prepared for a breakdown just in case!

    Rosie’s crew is getting geared up for the next trip to Mount Trashmore next Saturday.  Final details coming early this week.

     

  • Prediction? PAIN!

    22 Stallions hit Mighty Mick’s AO with Hearts On Fire for a 40th Anniversary Rocky beatdown.

    EF downed some raw eggs and planted the flag, here’s how it went down.

    Mosey to circle

    COP

    • Invisible Jump Rope
    • Cuff & Link Squats
    • Knockout Merkins
    • Philadelphia Dry Docks
    • Mountain Climbers
    • Southpaw Shuffle
    • Butkis

    Mosey to Amphitheatre

    ROCKY

    In Rocky, the World Champion, Apollo Creed, gave an unknown a shot at the title.  Little did Apollo know, Rocky Balboa had the heart of a lion and a jaw made of iron.  Few gave Rocky a chance until suddenly in the first round Rocky knocked down the champ on his way to a grueling 15 round split decision.  Rocky trained by doing sit-ups, merkins, military presses, and pounding slabs of meat.

    • Pound That Meat – Drop for 5 Burpees
    • Merkins and World War II Sit-ups (1/14, 2/13, 3/12, ….14/1)
    • Pound That Meat

    ROCKY II

    In Rocky II, after being called a fraud Apollo taunted Rocky into a rematch, out to prove that the first fight was a fluke.  Rocky’s trainer Mick knew that in order to win Rocky would need to confuse the champ by fighting right handed and using speed to avoid a beating like the first.  In order to develop speed and agility, Mick had Rocky chase chickens until he could catch one.

    Eat Lighting and Crap Thunder – Chase the Chicken down the field

    • Round 1 – Bear Crawl (1s) vs Crawl Bear (2s), flip
    • Round 2 – Crab Walk F (1s) vs. Crab Walk B (2s), flip
    • Round 3 – Run (1s) vs. Back pedal (2s), flip

    ROCKY III

    In Rocky III, after mowing down a series of lesser opponents, a challenger by the name of Clubber Lang stalked Rocky demanding a shot at the title. After Lang insulted Rocky’s wife Adrian the match was set.  On his way to the ring Rocky’s manager Mick suffered a heart attack.  Distracted by Mick’s absence the Champ was dominated.  After a pep talk by Adrian, Rocky finally regained his will to fight.  In order to beat the much bigger and stronger fighter, Rocky enlisted his now friend Apollo to train with him.  To beat Lang, Rocky would need to wear him down with quickness and finesse.  Rocky learned to float around the ring and built his endurance by practicing footwork with Apollo, swimming, and racing on the beach.

    • Side Shuffle
    • Bearcrawl
    • Side Shuffle
    • Sprint
    • Repeato

    ROCKY IV

    In Rocky IV, Apollo came out of retirement to face the Russian amateur champion in an exhibition fight.  To Rocky’s horror, Apollo was killed by the giant Russian.  Against Adrian’s wishes Rocky traveled to Russia to train and seek revenge for his fallen friend.  Ivan Drago was a machine fueled by the best Russian technology, training methods, and PEDs.  Rocky was fueled by anger.  To train Rocky went old school, running up mountains, pulling a sled, slinging rocks, chopping wood, and doing the craziest pole smokers you’ve ever seen.

    • American Hammers vs. Russian Twists – Sippy Cup FTW
    • Rusty Cage – 3 Rounds 10 pullups/ 10 WWII Sit-ups

    In Rocky II, Rocky’s training culminated with Rocky leading the PAX on a run through Philadelphia ending on top of the Metropolitan Museum of Art.

    • Run around AO ending on top of Carillon.

    MOLESKIN

    YHC has been a fan of the Rocky series ever since he can remember.  YHC’s birthday wish at the age of 5 was to go to the theater and see Rocky IV.  While age 5 was perhaps a bit young to witness such violence, it was the perfect age for a young EFH to develop a sense of American pride and determination.  It was YHC’s hope that today’s workout and homage to Rocky would also pay tribute to the foundations of F3.  While Rocky always had tough opponents in the ring it was his ability to overcome his inner self telling him to quit or give up that made him special.  No one could ever match Rocky’s heart.  F3 men have that same heart and ability to push themselves beyond what their bodies want to do.  Thanks to all for indulging YHC today and your patience as YHC set up each exercise.  Note to YHC, 10 years from now on the 50th anniversary YHC will borrow a real chicken from DK and find some slabs of beef for the PAX to pound.  Special shout out to any PAX that got every reference.  Cuff and Link were?

    ANNOUNCEMENTS

    • Keep EHing your Tidewater connections – Rosie is leading the PAX down for the last Saturday
    • Good Luck to Bear Creek 10 milers tomorrow
    • Continued prayers for Toga’s and Abacus’s families

    COT

    “You, me, nobody is gonna hit as hard as life, but it ain’t about how hard you hit, it’s about how hard you can get hit and keep moving forward.  How much you can take and keep moving forward.  That’s how winning is done.”  Rocky speaking to his son in Rocky Balboa

    EF Hutton Has Spoken

  • Morning Jog down Aisle 5

    Mid 30s and sunny for the start of a friday morning jog from MM.

    The Thang:

    St. Christopher’s loop: 6 miles down grove to Roseneath to Patterson to St. Chris Lane to 3 Chopt to Grove and back to the flag.  5 miles down grove to malvern to Patterson and back. 4.5 miles down commonwealth to Patterson and back.

    NMM

    The fast boys are fast.  They let the horses out of the barn today and easily made the 6+ miles in the 45 miles that were allocated.  Group included Sippy and Marv (the bronchitis crew), Saab and L O L A – Lola.  Fudd started out with them and hung with the group for a bit, then decided to slow things down a little bit and run with the rest of the crew.  He hit the jets to catch up with us and then backed things off for the rest of the run.

    The rest of the crew opted for the 4.5 mile relaxed run today.  A few of the PAX are running the Bear Creek race this weekend and wanted and easy jaunt for this Friday morning.  Since we were all going 4.5, I convinced (or maybe just told) Aisle 5 to do the 4.5 miles with us.  He has been running a little bit on his own, but had not been out to a group run in a bit.  He kept himself moving and had a great run with the rest of us.  Swirly was like a caged animal doing the relaxed run,  He survived, but you could see that there was excess energy that needed to be released.  Fortunately Lab Rat had some of the PAX doing mini sprints (fartleks) during the run which kept Swirly, Back Bay, Lab Rat, Fudd and Taxi Cab ok with the pace.  For YHC it was awesome to just have an easy relaxed run (as an aside, the pace I did today used to be my top end speed before running and training with the group).

    Aisle 5 took us out with an emotional account of the run and the value of F3 in his life.  Great to have you back out there today Mr. 5.  Keep taking your DRP (daily red pill)….it is much better than the medication the doctors try to give you….

    Good luck to the Bear Creek runners on Sunday.  Aisle 5 will be on the trail run and could use some company for those that are not running Bear Creek.

    TYA Out

  • Everyone’s Sweat Looks The Same

    18 warriors arose to greet the day and to dominate Friday.  The willing and able of the Atlee brigade answered the call to action:

    The thang:

    COP:  SSH, Imperial Walker, LCB, Freddie Mercury X 20, Merkin X 10

    Power of 10:  10 rounds of the following – 10 Merkin, 10 Squat and 10 two-count American Hammers.  Complete one round at each end of the parking lot.

    Pyramid of Success: Partner up and complete a round of Boo-ya merkins and Partner Burpees.  The pyramid is 2, 4, 6, 8, 6, 4, 2 of each exercise with a short run between each one.

    Circle of Life:  Partner up.  Working your way around the building one partner runs and the other partner completes a forward moving exercise.  Once the person running catches the person exercising, they switch it up. The exercises are lunges and polar bears.  Alternate until a complete circle has been made around the building.

    Numberama, namerama and The Carpenter took us out.

    Moleskin:  The Creek has been on the radar for quite some time for YHC and the Atlee brigade did not disappoint.  YHC found it very pleasing to see an incredible effort from the entire pax.  Of note was a considerable variation in ages.  From teenagers to a 60 year old warrior, everyone’s sweat looks the same. If you can show up and give a hi-five, you can do this.  TClaps to the men who have built and strengthen this community.  You should be very proud of this work.

    News:  Bear Creek 10 Miler is this weekend.  If you have interest in a rumble in the woods, see Circle K or Lab Rat.

    Next weekend is the final weekend of the Hampton Roads launch. Rosie is leading the charge.  The willing and able should join him.

    The M of Emoji completed her final round of chemo this week. She is a warrior princess and has won this battle.  Here’s to a speedy recovery and a lifetime of adventures.

    Please keep Toga and Abacus in your thoughts and prayers.  Both of these fine men experiences the passing of family members this week. The will be challenges in the coming weeks and months for our brothers. However, if there was ever anyone up to the call to lead their families it is these two outstanding men.

    Your call to action is to be the best version of yourself and dominate your Friday.

    Be super.

    Hardywood

  • Flipphone saves the day

    A PAX of 1 initially posted to Circus Maximus on an unusually warm December morning. 10 minutes in another pax arrived later to push YHC.

    Solo pax- 200 burpees, 150 pull ups on a tree branch, 500 Donkey kicks. Elbow plank to rest, Flipphone arrives.

    Farmers Carry around loop. Cop- ssh, Don Qs, Flutterkicks, Merkins ,  Helicopters.

    Parking space escalator – Start at 1 spot, 10 reps, lunge to next spot, increase by 10, up to 30. Exercises were : Swings, Halos, Squats, Cleans.

    Mosey to grass. Boat/Canoes w/ KB for 2 mim.Elbow plank for 1 min. Run lap around loop. 30 Swings, 20 Tricep Press, 20 Rows each Arm. another set of Boat/Canoe. Alabama Honeymoons. American Hammers, 20 Situp presses,  10 Burpees to finish.

    NMS- YHC estimates the solo part, not sure as he descended into madness quickly. YHC chose to forgo KB exercises, instead leaving it to rest as an inanimate PAX, ala Wilson from Castaway. Just as YHC was thinking of ways to draw a face on the KB Flipphone arrived, with his own (albeit borrowed) kettlebell.

    From there we got down to business. YHC enjoyed getting to know Flipphone better. The boat/Canoe with the kettlebell was tough. that gets a burn going fast. Definitely need to add that to the CM rotation.

    At 5:35 YHC was tempted to hop over to 45MoM but glad I stayed so Flipphone would have not been alone.

     

  • The exercise that shall not be named…

    16 (+/-) arrived in unseasonably warm weather to get their day off to the right start.  This is what transpired:

    COP:  SSH, Imperial Walkers, DQ’s, LBC’s

    Red Barchetta:  Suicides to 100, 75, 50, 25 yard lines.  Perform the following all single count, respectively:  100 flutter kicks, 75 Mountain Climbers, 50 LBC, 25 Burpees

    Crawl across (4) tennis courts:  Bear Crawl, Crab Crawl, Crawl Bear, and Polar Bear.  Repeat going back.

    Catch Me if You Can:  Partner up.  Partner 1 runs backwards on track while partner 2 performs 5 burpees and then runs (facing forward) to tag partner, then switch.  2 laps

    Triple Check:  Balls to Wall, WWII, Run to other side of court, perform 5 high knee jumps, then return.  Person doing B-to-Wall bear crawls to WWII station.  4 rounds

    Circle of Fire:  Burpee shuffle, then a few minutes of Mary:  Rosalitas, Hello Dollys, and Superman

    NMS:

    To celebrate the conclusion of last month’s challenge (that shall not be named), YHC made an effort to avoid the not-aforementioned exercise.  For the most part he was successful with exception of including the beloved Polar Bears.  Furthermore, when some inquired about how to perform the exercise, YHC declined full explanation and left it to others to elaborate on what to perform every 5 steps.

    Cautions were laid out in advance of the Catch Me If You Can and, as far as YHC knows, obstacles were avoided and all the backwards runners stayed upright.  One can only imagine what the couple walking their dogs thought (or their dogs for that matter) as they were passed by those running backwards and hitting the ground for burpees.

    YHC did not hear much mumble chatter.  He chalked that off to his distraction as the Q, the high amount of aerobic activity, and the absence of TYA who showed at the very end.  Credit to TYA for at least showing up at the end and explaining the legitimate reason for his absence.

    Further thoughts were expressed regarding the passing of Toga’s father.  We look forward to him getting back to Richmond.

    Announcements:  Bear Creek this weekend.  Some were quick to (still) offer up Lab Rat’s back door, which raised concerns his back door was getting an awful lot of use.  But as Swirly rightly stated:  “not that there’s anything wrong with that.”

    Saab abides

  • Today’s Menu: Ciabattas with Merkins Chasers

    5 regulars and 1 visitor (soon to be a regular) posted on a typical Spring morning…err, wait, it is the freaking last day of November…but it was 60 and raining at SOT.  We carried on anyway.

    YHC was chef for the day and the menu was simple, yet effective: Ciabattas with Merkins chasers.  The goal was to get YHC to his 6,000 merkins goal for the month with 300 merkins today…the rest of the PAX was just along for the Feast.

    The PAX moseyed through the rain to front of the school to find some overhead cover and to be in full-view of the security cameras posted around the front entrance.  The PAX immediately asked for a steady diet of APDs and Monkey-humpers to fill the B-roll footage appropriately, but YHC did not oblige.

    Instead, the ciabattas included (among others) the following exercises, SSHs, LBCs, Jump Squats, Flutter Kicks, Ball Dippers, Freddy Mercuries, Box Cutters and Mountain Climbers.  Each exercise was completed for 8 sets – 20 seconds on, 10 seconds rest.  Then, after each set of exercises, the PAX performed 15 Merkins In Cadence.

    Extra set of Merkins done back at the Flag  for a total of 300 Merkins

    Number-rama, name-a-rama and YHC took us out thanking the good Lord for the end of the Merkin challenge, among other things!

    Discussion ensued about 3rd F opportunities.  DK is going to reach out to The Doorways for another cooking experiment.  We will be sure to get Wilson (aka Chipotle) to clear his calendar for that one.  Honeymoon mentioned that his PAX outside Charlotte has cleaned a soup kitchen before – sounded like a good, low on logistics, idea for the future.

    NMS:

    YHC had two goals in mind – complete 300 Merkins to eclipse 6,000 for the month and not run too much today.  River Run and NoToll took care of my running so far this week.

    The PAX seemed amenable, though the mumblechatter began early when the PAX realized YHC had the Q and Rosie immediately asked YHC how many merkins he needed to complete his challenge.  The answer (300) nearly sent some PAX back to the fartsack.  All persevered though.  YHC had to battle some rookie counting issues induced by McRib’s always entertaining counting, but YHC too persevered.

    Always great to have a visitor.  Thanks for coming out Honeymoon.  We look forward to your permanent move to RVA and for you to be a regular in F3 RVA postings.

    Have a great day men!  Thanks for letting me lead – always a pleasure.

    No  more Gumbo for you.

  • Pull-Ups Are A Success Habit

    “Nothing happens to anybody which he is not fitted by nature to bear.” Marcus Aurelius

    11 warriors gathered in the early morning fog. They were ready and willing for the call to action.

    The Thang:

    COP:  SSH, Imperial Walker, LBC, Freddie Mercury X 20, Merkin X 15 (30 Merkins)

    Fantastic Four:  Complete four rounds of the following:  Squats, Plank Jacks, Mountain Climbers, Merkins and run up to the carillon and back.  On the first round start with 10 of each exercise.  On the second round complete 20 of each exercise, etc to complete of 40 of each exercise on the fourth round. (100 Merkins)

    Partner Elevens:  Boo-Ya Merkins (BYM) and pull-ups.  Round 1 is 1 BYM and 10 pull-ups.  Round 2 is 2 BYM and 9 pulls-ups, etc till completion of the final round of 10 BYM and 1 pull-up. (55 Merkins)

    Varsity Burpee Ladder – In the amphitheater start at the first row with 1 WWII sit-up.  Go up one row and perform 1 burpee.  Go up one row and do 2 WWII sit-ups.  Go up one row and complete 2 burpees.  Etc. till the top rows of 9 WWII sit-ups and 9 burpees. **Please note the term Varsity is in reference to the successful airborne campaign during World War Two which the allied forces lead by the USA decimated the Nazis in Operation Varsity.**

    Mosey back to the flag. Namerama, numberama, Lab Rat took us out.

    Moleskin:

    Gentlemen, you flipping crushed it. I hope that each and every one of you walk into your office today standing a little taller and a grin on your face. That was awesome work today.  TClaps to Taxi Cab and Wheel Barrow, your effort was absolutely outstanding.

    News:

    Bear Creek 10 miler is this weekend.  Please see TYA and Lab Rat for information.  Good luck to all those who are running.

    The final round of F3 Richmond leading the charge up Mt. Trashmore will be next weekend.  Rosie will be the honorable leader.  If you haven’t been to one of these, what the hell are you waiting for.

    Please keep Toga and his family in your thoughts and prayers.  His father passed away last night and is making his was to the big AO in the sky.  This totally sucks, but if there was ever a man to lead their family, Toga is the one.

    Be super.

    Hardywood

     

  • It’s better in the Bahamas…

    6 intrepid gentlemen arrived at University of Richmond commons for a post-holiday run.

    Route (Splinter Special): Take university entrance, run through river road shopping center and head toward bridge.

    4 milers:  traverse bridge and cloverleaf, then return.    5 milers:  head East, turn around at Rock Falls.  6 milers:  go past z-dam…to somewhere (or turn around at z-dam if you want a slightly shorter run – which is what we did).

    NMS:  Whether it was illness, copious amounts of food and spirits, or a trip to a resort in the Bahamas, it was clear the PAX was still shaking off the long holiday.   All mile options were covered by at least one.  Those who targeted the 6 mile made a deliberate decision to turn early given aforementioned recoveries.  Otherwise it was a solid run in unusually warm and only slightly damp weather.

    Chalking it up to distraction, YHC completely bypassed the name-o-rama (sorry guys).  Marv took us out – which was uplifting as usual.

    Announcements:

    There is one more contingent headed to Virginia Beach.  See Rosie for details (there was debate as to whether it was this Saturday or next)

    There are still a couple of t-shirts options available (DaVille, Circus Maximus).  Purchases are still needed to meet the minimum.

    Saab abides