Category: Richmond, VA

  • No Heidi Disruption

    Forty-eight years ago football fans on the east coast were abruptly deprived from seeing two fourth quarter touchdowns scored in nine seconds to lift the Raiders over the Jets – NBC programmers decided the public’s entertainment thirst was best quenched with a Heidi showing. No such disruption at Circus Maximus this morning where five grunting gladiators hoisted the iron to welcome the rising sun.

    Thang:

    X25 SSHs
    X25 Low Deep Squats
    X25 Curtsy Lunges (R&L)

    1st Quarter – 10 Minute EMOM:

    Odd Minutes:
    X8 KB American Swings
    X8 KB Squat and High Pulls
    X8 KB Squat and Presses

    Even Minutes:
    X8 KB Right Arm Rack Left Lunge
    X8 KB Left Arm Rack Right Lunge
    X8 KB Triceps Presses

    2d and 3d Quarters – the “300”:

    X25 APDs
    X25 KB Right Snatches
    X25 Merkins
    X25 KB Left Snatches
    X25 APDs
    X25 KB Right Swings
    X25 Merkins
    X25 KB Left Swings
    X25 APDs
    X25 KB Right Clean and Presses
    X25 Merkins
    X25 KB Left Clean and Presses

    4th Quarter – 10 Minute EMOM:

    Odd Minutes:
    X10 KB Halos Clockwise
    X10 KB Halos Counter-Clockwise

    Even Minutes:
    X10 KB Pull Overs
    X10 KB Tricep Presses

    COT:

    Counterama and Namearama

    Announcements #1: Pre-Game 0645 at GridIron – part 6 of Armor of God – Cecil will Q and add the Helmet of Salvation to our growing spiritual armament. Not necessary to have attended previous sessions – we welcome those who want to give it a try. 2.0 friendly workout to follow under Honey Do’s Q.

    Announcement #2: Join a clown car to F3 Hampton Road’s AO at Mount Trashmore; weekday workout has started at F3 Hampton Roads – see DreamLiner or F3 Richmond’s own NightCrawler for details.

    Attila closed us with prayer of supplication – that we yearn to be the instrument of God’s great love.

    Moleskin:

    A number of the PAX channeled their best Monica Seles as grunting was aplenty in the CM house this morning. And White Deer, egged on by Johnsonville, added the chorus by sticking with his Blazing Saddles repetoire.

    Nice to have Toga with us whose prescience led him to a CM that involved absolutely zero ambulation.

    GridIron will miss J’Ville and Attila this Saturday. Safe travel blessings to both. Attila celebrates Thanksgiving with his annual Bear Bryant pilgrimage. With rain in the forecast for Saturday, is it any wonder that J’Ville has an overnight trek planned with son somewhere in SNP?

    Stand Firm.

    He who is of a proud heart stirs up strife, But he who trusts in the Lord will be prospered.

    Proverbs 28:25 (NKJV)

  • Pre-Blast: 11/22/16 Day Trip on the AT

    TYA and Lab Rat have planned a little trail run/hike on the Appalachian Trail for above date, leaving town after kids get on buses.  Planned trip is to Rockfish Gap, run 19 miles south then come home.  TYA would love to have a buffer of more pax members to prevent the need of wearing earbuds the whole trip (it’s cute he thinks that will work).

    Anybody interested that can take a day off work is welcome to join us.  The entire leg is 19 miles, but shorter out and back legs of any distance would be available as well.  Plan on leaving town around 8 and returning after a mandatory trip to Bodo’s in C-ville for a late lunch.

    Contact Lab Rat to reserve your seat:  804-263-3570

  • Get that WDog while it’s nice and cold …

    VQ week rolls in in Richmond with another VQ lamb being led to the proverbial slaughter.  17 Faithful showed up for a 37° morning at WDog for a chilly and damp beatdown.

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  • Deep Gloom, BearPees, and Frozen A$$es at SOT

    3 SOT Regulars and 1 SOT VQ took on the deep gloom of the frozen tundra to search for the Source of Truth.

    Here is how it went down.

    CoP

    • 20 X SSH
    • 10 x Don Quixote (slow)
    • 20 X Imperial Walkers
    • 20 X Flutter Kicks
    • 20 X LBCs
    • 16 2ct Merkins 

    Bearpee Shuffle 

    • Round 1 = Bearcrawl 30 yds and every 10 yards = 1 burpee
    • Round 2 = Bearcrawl 30 yds and every 10 yards = 2 burpee
    • Round 3 = Bearcrawl 30 yds and every 10 yards = 3 burpee
    • Round 4 = Bearcrawl 30 yds and every 10 yards = 4 burpee

    Touchdown Al Gore when Complete

    Mosey to Bleachers

    Lindsays

    • Round 1 = 30 Dips and 10 Jump ups LBCs
    • Round 2 = 25 Dips and 15 LBCs
    • Round 3 etc.

    Mosey back to goal line

    The (Merkin Infused) Beast 

    • Round 1 = Merkins (36)
    • Round 2 = Squats
    • Round 3 = Merkins (72)
    • Round 4 = LBCs
    • Round 5 = Merkins (108)
    • Round 6 = Merkins (144)

    Al Gore when done

    Mosey to poles for Indigenous Pole Smokers (4 Rounds)

     Mosey back to blacktop for Mary

    • 12 2ct Merkins
    • Freddie Mercuries IC
    • Alabama prom dates IC
    • Hello Dollies IC
    • Rosalitas IC

    Mosey back to the flag.
    Numberama, Name o Rama,
    Announcements

    • HDHH at TYAs
    • Hampton/Va Beach Q Schedule

    YHC took us out

    NMS

    The gloom is extreme at SOT.  There are diesel engines fuming in the air when you get out of your car…a 10 degree drop in temperature as you make your way into the tundra towards the football field of broken dreams…pine cones motivated to take out F3 brethren…and frozen benches waiting to drop anyone seeking to attempt a jump up or step up.  The truth about the Source of Truth is that conditions are tough and treacherous.  All of this was quickly realized as YHC got to the AO early to assess the terrain and perform a sweep of any suspicious pine cones.

    YHC was also excited to see Lugnut there eager to get back into the game after the infamous pine cone incident two weeks earlier and wanted to ensure that the AO was properly equipped and safe to execute the expected plan.

    After COP, there was much question from the PAX about the odd number of merkins that were performed.  That suspense was kept in check as we performed the BearPee Shuffle to get right into it.  The football field of broken dreams became the venue for this exercise.  The initial plan was to use the yard markers for identifying the 10 yard increments, however, they were marked in dark red, so it was virtually impossible to find them in the dark.  Luckily, Rosie was motivated to be in the front and became the compass for the PAX on when and where to perform burpees.

    Then Lindsay made her return to SOT.  The initial plan was to get some leg work in here, but that plan changed quickly upon discovery of the thin coat of ice and condensation on the bleachers.  Therefore, a quick audible was made to install LBCs in its place.

    Next up was the Beast, and YHC wanted to ensure that we got in a fair amount of merkins to include in the challenge for the month.  The initial plan was to go all in on them for the entire beast, but the bearpee shuffle had already fatigued the PAX (mainly YHCs shoulders) therefore, the decision was made to alternate until the last 2 rounds.  All in all, this brought the presumed merkin total to 160, before Rosie informed the PAX that the CPA Q (YHC) had miscounted the merkins and the amount was really 176 (YHC forgot to count the 2ct in COP).

    The indigenous pole smokers were performed upon the frosty grass at SOT.  This provided significant numbing of the buttocks region for each PAX member, but was a welcome transition from the running and merkins of the Beast.

    Lastly, the PAX was able to successfully complete 200 merkins for the morning during Mary and also significantly work and ice other parts of our bodies that were aching from this morning and weeks postings.

    YHC was honored and humbled to lead this morning and happy to finally take on the SOT as a Q.  Thanks to the PAX for following my lead this AM and for providing strategic guidance on exercise safety and accurate merkin counts.

    McRib

  • Double the Glory – Double the Fun

    15 Faithful returned to DaVille for a chilly morning F3 style. Circle K planted the first Shovel Flag with Abacus (asked by YHC the day prior to bring the Shovel Flag) soon after arriving with one of his own – both ended up being planted. Pax mosey around the parking lot and circled back to the front of Atlee for COP:

     

    COP

    SSH x 30 IC

    Don Quixote x 25 IC

    Jump Squats x 20

    LBC x 20 IC

    Dying Cockroach x 20 IC

    Merkins x 20

    Arm Circles x 10 small x 5 big – Reverso IC

     

    Triple Check: (Groups of 3)

    Wall Sits (3 sets)

    Merkins (2 sets) as many as possible

    WWII Situps (1 set) as many as possible

    Sprint to edge of Parking Lot & back (3 sets)

     

    Man Makers

    4 sets – Run the length of the soccer field with bear crawls and merkins called out by the Q

     

    After each set an exercise was selected by a member of the PAX:

    Set 1: Merkins x 10

    Set 2: American Hammers x 10

    Set 3: Burpees x 5

    Set 4: Countdown to Mosey for Poll Smokers

     

    Poll Smokers

    Poll Smokers with each Pax member performing 5 merkins, then reveso.

     

    ****Mosey to Football Field Parking Lot****

     

    The Gauntlet

    Burpees performed at each speed bump while increasing the amount at each speed bump by 2. Al Gore until all members of the PAX have performed the desired amount, then run to the next speed bump. All meet at the last bump to plank it out. Mosey to Flags.

     

    Ring of Fire

    Circle Up around the flags in plank position. One at a time, each member of the PAX performs (5) 10 merkins – ending with with Q.

     

    Moleskin

    Glad everyone was able to make it out on the cold November morning. Everyone dressed accordingly and with gloves on hand. Unexpectedly, Circle K arrived with a Flag Shovel in hand, unaware the YHC had asked Abacus to bring one the night before. Abacus shortly arriving there after proceeded to plant Ol’ Glory next to Circle K’s. Hence the name of this post.

     

    YHC proceeded to mosey around the parking lot at an unexpectedly quick pace being his first Q. After a circle around, DaVille circled up infront of the High School for COP. Soon after, Triple Check was revealed and judging by murmurs in the PAX was a favorite during the early morning.

     

    After the Triple Check, the Pax mosied to the soccer field for an unexpected treat – MAN MAKERS!! A personal favorite of YHC back from football practice during his time in high school. Then a segway into poll smokers, with the gauntlet soon after, proved to be sufficient for this morning’s faithful and was confirmed by heavy breathing while circling up around the flags.

     

    It was an honor to be YHC this morning and I appreciate all of those who showed up! Glad to finally get the virgin Q over and done with. See you guys next week!

     

  • Moonlight Run

    3 showed for the moon, 3 conquered 4.5 miles, clear skies, freezing temps, doing 3 loops around the school and 150 ish  merkins!

  • Marv has seen the (t)light

    10 men posted on a beautiful fall morning.  Weather was 47 degrees and gloomy.  Perfect for a run

    The Thang:

    Mount Henrico redux.  Run the side of the lake and around the baseball field.  Left on the main road, right onto lakewood, right onto wood, left onto Baldwin, right onto Westham, left onto Baldwin, left onto Rock Creek, Left onto ridge, right onto university, right onto Glendale, left onto Julian.  Run to top of Julian at the intersection of Parham (highest point in Henrico county – according to Splinter), turn around and return using the same route.  6 milers take a loop around Arlington on the way out and on the way back

    NMM

    Splinter did this route about a month ago and it is a great run.  Lots of hills (and turns) makes for a good challenging run  Splinter led Marv and Sippy along the way making sure no one got lost.  BT and Swirly had done the route once before, but had trouble navigating a couple of turns.  They circled back to get direction from YHC and found their way on the rest of the run.  Backbay made most of the way, but not quite to the last turn at Julian. Toucan, Taxi Cab and I took a slightly shorter route hitting the Arlington loop and a run around the lake to finish things off.

    Many thanks to Marv for his outward show of support for YHC this morning.  After getting bullied and harassed in the backblast because of my wardrobe choices yesterday, it was a welcome site to see Marv enter in his running tights this morning to show his support for me and against this brutish type of behavior.  I am looking forward to the day when the whole Pax unites in support and posts in this form fitting, comfortable and supportive garb.  Running tights, yoga pants, leggings, compression tights – all are a beautiful way to add some fashion to your running attire. #shortsareboring\

    Announcements

    4 shirts are up on the website: Keep Calm and Mosey on, Daville, Circus Maximus (Toga and Wilson are sure to buy many of this clown themed shirt), and W-Dog (I hear their is a special or an extra fee on this shirt since it is a  knockoff of the Woodfin corporate garb)

    HDHH tomorrow.  M’s and 2.0s welcome.  1701 Buford road (see my previous backblast)

     

  • Pre-blast: 2.0 Friendly at Gridiron this Saturday

    Bring your kids along to Gridiron this Saturday for 2.0 friendly beatdown. Milk and Cookies may be provided after.

  • Flatline Comes Alive at NoToll

    On behalf of Flatline….

    Foggy morning for the 12 men at No Toll, and Flatline has the VQ

     1 warm up lap around fields with a little stage fright to start but work out commenced:

    • SSHx 30,
    • Imperial Walkers X 25,
    • Don Quixote X 20,
    • Arm Circles-Forward X 15, Backwards X 15,
    • Merkins X 10.

     On to the Pavilion for Evolution 1:

    Partner up – Partner 1 bear crawl across the field, Partner 2 complete 20 LBC then sprint to catch Partner 1 and flapjack.  Continue across field and back

    Round 2 with your partner same drill but with 10 Burpees and Crab Walks.

     To the bleachers for Evolution 2:

    Partner up for 3 sets of run and exercise:

    • Partner 1 perform Dips AMRAP while Partner 2 runs across the field and back – flapjack.
    • Same – with Imperial Walkers as the exercise
    • Same – with Merkins as the exercise 

    Mosey to the basketball court for Evolution 3:

    Partner up-Suicides:

    • Round 1 – partner squats while partner runs traditional suicides, switch
    • Round 2 – Merkins and Side to side suicides
    • Round 3 – Backward suicides and APDs

     Ring of Fire-Diamond merkins x10 and with 2 minutes left…. X 20 LBC, X 10  Burpees.

    NMS:

    Thank you for following my Q! Awesome way to start my Tuesday mornings!!

    God Bless-Flatline

     

  • Rare is the man who beats Swirly to an AO

    6 strong gathered in the darkness at Batteau to welcome the start of another glorious day in RVA.

    COP:

    SSH x 30

    Helicopters x 10

    Don Quixote x 15

    Arm Circles x 15 forward and 15 backward

    Mericans x 15

    Touch a tree x 5

    Touch a tree x 10

    Mosey to the valley between  the hills in front of Forest Hill Ave. for 11’s to the trees.

    Round 1:  Run forward up one side of the valley to one of the trees at the top of the hill and do 1 merican and 10 Captain Thors (1 WW2 situp followed by 4 american hammers).  Run back down the hill, do a 180 at the bottom, and run backwards up the hill on the opposite side of the valley to the tree at the top of that hill……do 2 mericans and 9 Captain Thors. Repeat until last set of 10 Mericans and 1 Captain Thor.

    Round 2:  Same concept except with burpees and LBC’s.

    Mosey to the curb in front of the stone house for curb crawls ascending from 1 to 5 incline mericans and then back down to one with bear crawl forward and crawl bear back.

    Mosey to the stone landing at the bottom of the steps for 8 minutes of Mary:

    Single leg lifts (15 reps each leg)

    Rosalitas x 20

    Freddie Mercury x 30

    Ring of Fire:  PAX planks while each man takes a turn doing 10 mericans.

    Mosey back to the flag for Numberama, Namerama, and COT.

     

    Moleskin:

    YHC arrived to the stone house at Forest Hill Park to find the AO deserted.  I was elated at the prospect of finally beat Swirly to an AO, having been aspiring to this feat since Sept. of 2014.  However, after I retrieved the shovel flag from my trunk, I turned to see none other than Swirly standing in front of the stone house, breathing clouds of vapor from the exertion of the run from his house, with a look on his face that said…..”Sorry Fudd……not this time.”

    YHC was happy to see a friend from the VCU EMBA program who’s only previous F3 workout experience had been the first ever F3 workout held in Athens, Greece in April 2015 that YHC also Q’d. Welcome back Kenny G!

    Announcements:  HDHH at TYA’s this Wednesday, 10K Turkey Trot at U of R….8am start on Thanksgiving day (the start line is where we meet for Spider Run)

    Great work out there today men.  YHC is proud to be a part of this group and misses it during my weeks in Baltimore.  Hope to see you all out there again soon.

    Fudd out