Category: Richmond, VA

  • Old Glory comes to No Toll

    6 strong and faithful showed up for Richmond’s version of Old Glory at NoToll.  It was 77 at 0530 as the sun started to come up, a perfect start to the day.

    THE THANG:

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

     

    Station 1:  20 x Merkins

    Station 2:  20 x Jump Squats

    Station 3:  10 x Burpees

    Station 4:  20 x WWII Situps

    Complete as many loops as possible before 6 am, then gather together for another 1 mile run around the complex.  A quick 2 MOM with 15x Russian Twists and 25x LBC.  Return to Shovel Flag for COT.

    MOLESKIN:

    YHC was looking for a good “You vs. You” workout that we could use to track our progress and took a page from the boys at Tradition in Charlotte-MECA  (Thanks, boys!).   “Old Glory” proved to be a fitting test, and I look forward to seeing our progress in the months to come.  I’ve heard many of the PAX comment that we are noticeably faster and stronger lately, and hopefully we will see that as we measure our progress.  We missed our fellow brothers who were getting beat down on the trails this morning by Sippy Cup in prep for the BRR and look forward to the next time we get to share the PAIN.

    Wilson was back with us after some R and R  in the “dry heat” of Arizona.  Welcome back!  Thankfully, Wilson’s Wife was there to keep him in check and exercising.  Honey-Do continues to post with regularity and determined resolve (and also made the suggestion to finish with Russian Twists (AYE!!)), and it was great to workout with Ricky Bobby again.  Lockjaw kept the pace on the last mile, and I learned what it’s like to chase a giraffe across the savanna as Splinter kept a “mean, mean stride” and finished strong.  Great job, men!

    In keeping with theme of measuring progress that the fellas from Tradition started, I have posted below the number of cycles each of us completed.  Hopefully, when we do this again in a month, we will see some more improvement.  It’s important to state that it’s not a race against anyone but YOURSELF with the goal of getting better, faster, stronger.

     

    F3 Name                                              6/23/15

    Splinter                                                 3.0

    Wilson                                                  3.0

    Honey-Do                                             2.5

    Ricky Bobby                                         2.5

    Lockjaw                                                2.75

    Brain Tumor                                          2.75

    Announcements:

    • Third F at TYA’s house tonight, 5-7pm.  All PAX, M’s, 2.0’s invited.  Check the backblast for address.  Rumor has it that Fudd is rounding up as many kids from the neighborhood to bring along.
    • Ricky Bobby has volunteered to Q SOT tomorrow morning.  Many folks out of town, so try to make it if you can!
    • 45MOM Thu, RAMM Friday

    It was an honor to Q today, as it always is.  Go forth and make it a great day!

    Aye!

     

     

     

     

  • No Father Left Behind

    13 faithful and one FNG posted for a warm workout at The PunisherRVA.

     

    The Thang:

    mosey to field, disclaimer.

    25 Side Straddle Hops

    15 Don Quixote

    20 slow bending squats

    25 Little Baby Crunches

    Two lines – indian run around the school to the picnic tables.

    tabatas- 40 count w/ dips and russian twists, 30 dips and 10 twists to start, increase/decrease by increments of 5 to 10 dips and 30 russian twists

    indian run around the school

    Berp Merk 10 count

    indian run around the school

    tabatas- 40 count w/ dips and WWI situps

    ring of fire – burpees.

    zombie walk (lunges) back to flag.

     

    Moleskin:

    In honor of Father’s Day, the men who raised us, and those of us raising children of our own, today’s workout was designed to keep the PAX together, no father or son left behind. The indian runs hugging the school became a little too literal, but I’m not sure our Native Americans cared much about our form as someone pointed out.

    Perhaps YHC placed a little too much emphasis on the triceps today as the grumbles were prevalent. Duly noted, will take a more balanced approach of burpees and ball dippers the next Q.

    Welcome FNG Toucan!

    -singer

  • Back to the basics

    8 PAX enjoyed the best AO in Richmond, and here is how it went down:

    Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists

    Mosey to pull-up bars for.., you guessed it, pull-ups:

    1. 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x
    2. 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x
    3. 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x

    Mosey to Carillon for The Towering Inferno.  Partner up to run up the Carillon, 1 partner wheelbarrows to other side, run down, second partner completes carry to planters, and repeat with each partner completing each role 2x.

    Mosey to the bowl behind the amphitheater for Jacob’s ladder with merkins.  We only had time to go up to 7 and not back down.

    Jiggy jog to amphitheater for jumps up the steps, run down, and 5 derkins from the bottom step: repeato 3x

    6 MoM including, leg raises over the steps, bicycles, twists…

    Mosey to top of hill to begin Bear Crawl Indian run to the flag.  COT

    Moleskin:  It’s always a privilege to Q DogPile, and Toga had been out of rotation for a few weeks.  While Toga eschewed the weinke he found himself with endless options at the AO.  Most of his selections came from PAX favorites from previous episodes of DogPile, but the PAX answered without complaint.., and not a lot of mumble chatter.  Toga did note that his new compression socks, while still the same brand as Sippy Cup’s, must be different as they made him look sexy.  The PAX heartily agreed, but it was also noted that Toga’s didn’t make him any faster.

    Yours In Classiness,

    Toga

  • Thankfully not Somewhere in Pennsylvania

    Six strong at the GridIron, three sporting red shirts and three sporting black shirts (one of which was apparently well-worn if not a bit tight); all eager to get stronger with the “encouragement” of the PAX.

    THANG:

    Mosey to the Track and post up on the Field Events venue for:

    X25 SSHs, X25 Imperial Walkers, X25 Deep Squats, and X25 Don Quixotes.

    COP:

    Mosey across Track and up to Higher Ground between Track and Pouncey Tract Road for:

    10 Minutes of Burpees followed by

    “experimental” Downward Dog to Half Crab stretch and Glute-Ham Walks

    Mosey back to Track for:

    100 yards of lunges, butt kicks, etc.

    100 yard sprint, 20 count recover, and 100 yard sprint.

    Walking 30 count and 220 yard single file J’Ville “less than a sprint”

    Hand-off to Loose Goose

    Mosey to Center Field outside the fence of the front Diamond for:

    Lt. Dans – partner up in three pairs (one red short and one black shirt per pair) – one man runs up the hill for one Deep Squat at top and four Alternating Lunges and then runs back down while partner holds an Al Gore pose at bottom of hill and then switch – rinse and repeat X4 with alternating back pedal runs up the hill.

    Mosey to front of Short Pump Middle School for:

    Triple Check – two teams of three PAX each for Peoples Chair, Plank, and Runs X2

    Mosey to portable stands on edge of Lower GridIron with “optional” diversion/refreshment through the activated irrigation system for:

    Four minutes of Dips Tabata style

    Mosey to middle of Lower GridIron for:

    Four Minutes of Mary

    Mosey back to Parking Lot and belatedly planted ShovelFlag.

    COT:
    The usual with count, names, and announcements.  Discussion ensued concerning growing the Third F and building on the 8 week PreGame lessons of Old Testament leadership.  Loose Goose, inspired by his recent F3 posting at an AO in SC, invited prayer requests and the PAX responded enthusiastically.  We concluded with a prayer expressing both our spoken and unspoken concerns, knowing with confidence that amidst the storms of life, the sanctuary offered by the Almighty is inviolable.  Coffee at the Daily Grind followed.

    Moleskin:

    Last week’s FNG, Flip Phone, showed the PAX that he’s more than an accomplished hiker with a strong sophomore posting today.  Always glad to have Chum Bucket with us even if the GridIron is his SafeHarbor for an awakening too late for the DogPile.  Turning 40 has been good for Groh – stronger and faster every week.  Loose Goose enjoyed his Homecoming at the GridIron and provided his steady leadership with his second half Q.  Johnsonville received some BroLove from one of the red shirters who noted his upper torso growth on fine display in his new snug fitting MudGear F3 GridIron shirt.  No major hiccups in Earthworm’s first half Q though his second half performance was compromised by a right hiker’s hip malfunction and a genuine concern for his law partner, J’Ville, whose M has tasked him to transport his budding Olga Korbut to a skills camp “somewhere in Pennsylvania.”  There was consensus that Harrisburg and back in a day was easily done – certainly a whole lot less daunting than a Scranton (or Erie) round trip.  FEBA!

    Psalm 4:8

  • Starbucks or bust…..

    8 faithful and a LIFO Fudd posted for a friday morning jaunt at Mary Munford.  Weather was a little hot and humid.

    The Thang:

    Left onto Grove, all the way to Three Chopt, turnaround, 4 mile loop run to Sauer, 5 mile loop run to Thompson and 6 mile loop run to Belmont.  Turnaround and back to shovel flag.

    Moleskin

    There was a discretionary stop at Starbucks on the way to Three Chopt today.  Two of the faithful took advantage and the Starbucks staff were quite accommodating.  TYA and Loose Goose (makes sense right) made the trek, accompanied by an unknown tomato.  TYA being third into the shop had to wait for a few minutes.  Since the tomato was quicker, TYA used the ladies room and almost beat LG back onto the route.

    Saab was motoring today.  He seemed to have a mission to finish as fast as possible and he got back to the flag pretty quickly.

    Splinter slowed his pace for a mile or so and had some second F during the run with TYA.  Good to get to know a fellow runner and computers science major better along the way.

    TYA out.

  • Pre-Blast – Father’s Day Trail Run at 7 AM

    Father’s Day Trail Run starting at 7 AM at the gravel parking lot behind the Toll Plaza for the Nickel Bridge – this is just down the hill from #DogPile and Dogwood Dell and just off of the road to Pump House Park.  The early start should allow us to beat the heat a little bit.  Bring a water bottle or Camelback if you have these available.  The full loop is about 6 miles.  We’ll do this one slowly.

  • PRE-Blast: HDHH on Tuesday

    PAX, I am hosting a celebration for the near completion of one of my house renovations.  The celebration will be next TUESDAY (yes this is a change from Monday) at the house.  Address is 910 Baldwin Road, Richmond VA 23229.  Festivities will begin at 5pm.  We will have barbecue, beer, wine and soda’s.  Everyone is welcome.

  • 45 MOM with a Russian Twist

    14 faithful and one FNG posted in the post rain gloom this morning in RVA.  Upon leaving the car, temperatures was a cool 70 degrees…no sun, but it felt that way to me.

    The Thang:

    Mosey across Cary street to Windsor Way entrance to Windsor Farms.  COP just beyond the bus shelter.  25x Side Straddle Hops, 35x Little Baby Crunches, 15x arm circles forward, 15x arm circles backwards, 10 burpees OYO, 20x Russian Twists.  Line up in two columns, Native American run to the field at Dover Baptist Church (?).  Elevens on the field, two exercise are mountain climbers and Freddy Mercury.  Mosey back towards the school.  Stop at intersection for planks, 15x 3 count Merkins and 15x Russian Twists.  Mosey a few more streets down, stop at intersection for 10 Burpees OYO, 20x Russian Twists.  Mosey back to Mary Munford school, stop at field nearest Cary Street.  Partner up 20 each leg pushes, followed by 10x Stuart Scott Merkins, Repeat 4 times, plank up.  Last exercise is…..you guessed it, Russian Twists x 15.  Mosey back to shovel flag, COT and out….

    Moleskin

    Not sure, but heard that Conspiracy was going to Q the workout today.  Since he always arrives at 5:40, YHC took the opportunity to usurp the Q privileges for the day.  Plan was to run off the AO to Windsor Farms so we could lose Conspiracy.  To my dismay, he found us at the first COP. He does indeed have good recon skills.

    When we hit the field at the Church the sprinklers were on.  For a quick second I thought about adjusting the workout and doing something else, but decided a little water never hurt anyone.  Luckily for the PAX the sprinkler only covered half the field, so we were able to avoid the active sprinklers.  All seemed good until we got the far end of the filed where the sprinklers had previously been working and got more than a little bit wet on the feet.

    Most asked question at end of today’s workout was where is Bleeder.  This is the first time in a very long time that he has missed a workout at Mary Munford.  He is away for a two week vacation in Austria.  At Tuesday’s workout, Bleeder announced that he was going to Austria and Honey Do retorted “Good Day Mate, Shrimp on the Barbie”  Austria, Australia, whatever…Too Funny.

    During one of the Burpee OYO sessions YHC, commented that we should try to hit the jump shot on the jump up portion of the burpee.  Wedding singer spent the rest of the session naming slow caucasian ex-professional basketball players that TYA reminded him of.  I will admit that my jumping prowess is lacking, but I was leaving the ground and hitting a vertical jump of at least 4 inches.

    Toga is going on a shopping spree today to get himself some new shorts…he had an odd fascination with one of the PAX’s choice of biking shorts for workout attire.  Was Burt Reynolds wearing biking shorts in his famous poster???

    Announcements

    Regular run tomorrow, Dogpile and GridIron on Saturday.

    Sign up for Q’s slots for next week.

    TYA having a party next week at this flip house.  Look for Pre-blast in next day or so.

     

  • BRR run – “Spidercrawl”

    9 Faithful gathered at the home of the Spiders for the first installment of the weekly BRR run training.  Here’s how it went down:

    Warmup lap around the lake.  Pause halfway through for SSH’s until everyone caught up.

    Mosey up the north hill to the entrance and back down to the lake for run intervals.

    4 hill runs on the south side of the lake, with 30 LBC’s at the end of each interval.

    Mosey back around the lake and reverse the northside hill run.  Mosey back around the lake to the south side for COT.

    Total distance covered = 3.64 miles according to Bleeder’s Nike app.

    Moleskin:

    YHC enjoyed leading these fine men for the first BRR weekday run.  Bleeder noted at the start that orange cones in the parking lot adjacent to the lake made parking difficult, although everyone seemed to make it OK.  In addition, the tomatoes working out on the island seemed to have no trouble finding spots in the parking lot.  Some discussion took place as to whether YHC was forceful enough giving direction today…..YHC admits to Q’ing a little looser than usual.  The intent was to focus on the running and to leave exercises in between at the discretion of each man.  YHC figures that the PAX gets enough arm and core work during the rest of the weekly F3 workouts.  If a “drill sergeant” persona is what the PAX are looking for in each Q, then we need look no further than Toga (where was he today?)  I am reminded of Full Metal Jacket whenever I participate in a Toga led workout.

    YHC intended to hold the COT inside the pavilion on the island in the middle of the lake.  Conspiracy, however, seemed intimidated by the presence of the tomatoes also working out on the island, and so we continued on to the south side instead.  It was postulated that perhaps there was someone there in particular that Conspiracy did not want to interact with…….???

    Next week, Sippy will Q the weekly BRR run on Tuesday at 5:30 at Dogpile.

  • ABS and Arms…please help!

    9 faithful posted on a glorious Richmond morning.  Weather was 70 degrees and sunny.  No humidity, not heat, perfect weather for a nice beatdown

    The Thang:

    Slaughter Starter – 20 Burpees OYO, Mosey past policeman to entrance of park for a COP.  All exercises in cadence Moroccon Nighclub x 30, LBC x 30, Carolina Dry Dock x 20, Russian twists x 30 (crowdpleaser).  Mosey to field with nice soft grass for Merkin Wave.  All plank, first PAX does 1 merkin, then next pax, so on, increase reps up to 10, then back down to 1.  We switched up to LBC  instead of planks when we started to descend back down the ladder.  Mosey to other side of field.  3 minutes of mary.  LBC x30, Slow count Merkins x 15, box cutters x 30.  Partner up.  Each partner does 20 leg pushes, then partners do 10 Stuart Scott Merkins together, repeat x 5 for a total of 100 leg pushes per pax and 50 Merkins

    Moleskin:

    YHC was determined to minimize the running today and focus on the arms and abs.  Since I can hardly type on the computer, I am going to call the workout a success from that standpoint.  I tried to alternate between arms and abs every other exercise, giving us a healthy dose of Merkins.  My rough count had us doing 200+ Merkins in the 45 minutes.  My abs say we focused plenty of time on them as well.  Russian twists continue to be a crowdpleaser.  They are the Burpee of the ab world.  YHC is happy that we did a ton of these back in my ice hockey days.

    Conspiracy does not like doing exercises on the pavement when there is nice soft grass less than 100 yards away.  YHC will take that into consideration in the future and make sure that my next beatdown at notoll does not disturb the well groomed grass.  Conspiracy took a look around the AO after the workout checking out the trail.  He reported that the trail is about 1/2 mile long and that there are pullup bars somewhere along the way.

    Pleased to have the opportunity to lead this morning.  Honor to have the opportunity to work out with a great group of men…

    TYA OUT