Category: Richmond, VA

  • Pre-Blast: Wed U of R Hill Run

    In preparation for the Blue Ridge Relay, we are starting an extra run workout each week that will alternate between Tuesday and Wednesday. All PAX are welcome to attend, although Source of Truth and NoToll will still be held at the regular times and AO’s.   This week, we will meet at U of R on Wednesday at 5:30 at the Pavilion in the middle of the lake at University of Richmond, Westhampton Campus.  Address for the parking lot is 47 Lakeview Lane, Richmond, VA 23226.  Walk over the bridge to the pavilion.

    I will Q this workout, and was told today that Sippy plans to Q next Tuesday.  Workouts will be different each week.  For this Wednesday, we’ll be doing some laps around the lake, along with hill intervals mixed in.

    See you in the gloom.

    Fudd

  • Slowly, as a Group, and Focus on Form

    8 Faithful and 1 FNG posted for a humid morning beatdown at DogPile.  Here’s how it went down:

    COP: 25 SSH, 15 Merkins, 25 LBC, 25 Imperial Walker, 25 Slow bending Squats

    Mosey to Pull-up bars

    Abbreviated, Half Murph: 5 x (10 pull-ups, 20 merkins, 30 squats)

    Mosey back to Carrillon

    4 Minutes of Mary: 20 Flutterkicks, 15 Box Cutters

    Mosey to Amphitheater

    Declined Plank-o-rama: hold, walk right, walk left, left hand on bum, right hand on bum (repeat 3x)

    Mosey to base of pump station

    Love Hill-Blimp Style-Dealer’s Choice: lunges, walk out merkins, broad jumps, grapevine (karaoke), bear crawl, crab walk back to the top

    Mosey to flag

    Roxanne Fail, 20 LBCs, 120 seconds of Roxanne (play Police song and burpee whenever you hear “Roxanne”)

    Moleskin:

    Welcome Tarzan!  This morning’s workout was especially gloomy.

    It was not lost on YHC that Bleeder skipped out as the Pax descended Love Hill…at least he wasn’t bailing altogether…but going to support our F3 brothers in Short Pump.

    Cheers to Conspiracy for ensuring we stuck to form.

    YHC was proud to lead a group that stayed together as a group through a tough workout.

     

  • Preblast for Long Run on Sunday, June 14 — F3Richmond BRR Training

    The Blue Ridge Relay is 12ish weeks out, and team-F3Richmond has aspirations of not coming in dead last.  Thus, it is time to ramp up the run training, men.

    Please join me (Johnshonville) at 3p on Sunday, June 14 at the Reedy Creek parking lot for a long trail run to do just that.  The location of that parking lot is shown on this map near Forest Hill Park (off of Riverside Drive on the southside).

    We are going to loop around Forest Hill Park’s 3.2 mi. trail several times at an EASY Pace, with faster runners doubling back from time to time to keep us together.  My plan is for us to run, walk, or otherwise just stay on our feet and moving for about 90 minutes.  Water should be available there, but given the heat and humidity, I suggest bringing some as well.

    Our plan is to host a long trail run every Sunday.  I am trying the 3p time slot this week to see how that goes.  Let me know whether that is convenient for you or not.

    TYA and I are working on a fairly minimal training plan for BRR participants (and anyone else who wants to train).  It is not quite ready for publication yet, but, to get you started, please plan on doing this (or another) 90 minute long run on June 14 and the following additional runs this upcoming week:

    Mon, Tues, Wed, Thurs — Get 2 runs in, one of which is 40-60 min at an EASY pace.  The other should be difficult hill repeats.  For hill repeats, warm up for at least a mile.  Do 6-8 runs up a challenging hill.  Jog down between reps.  Catch breath and repeat. Cool down for at least a mile EASY.

    Friday — Run 40-60 min at an EASY pace.  The F3Richmond workout will be perfect.  I suggest getting there a little early and doing a 1k loop around the school’s block to add time.

    We will host another 90 min trail run next Sunday.

    FEBA!  J-ville

     

  • Helter Skelter in GridIron’s Swelter

    Five (5) of the faithful and one FNG (FlipPhone) gathered on a humid Saturday morning to embrace sweltering gloom.  Bleeder planted a meticulously-crafted Woodfin® shovel flag after having attended half of #DogPile, and Johnsonvill took over the Q.  The workout went like this —

    THANG:

    35x SSH
    25x Merkins
    25x Standing Mountainclimbers
    10x Burpees OYO

    Mosey to Grassy Knoll
    25x Imperial Walkers
    25x Merkins OYO
    20x Jump Squats OYO
    10x Burpees OYO

    Mosey to Track
    People’s Chair (tree sits)
    2x 200m run
    5x Bear Crawl Up/Down hill
    25x Partner Leg Push x 2 sets
    25x Incline Merkins
    25x Decline Merkins
    10x Burpees OYO
    2x 200m run

    End at Front Entrance of Short Pump MS
    People’s Chair
    25x Merkins
    Protractor

    Mosey to Center of Bus Loop in Back of MS
    Bear Crawl in Single File Line Indian Run Style (someone please name this)

    Mosey to Pull-up Bar
    10x pull-ups x 3 sets
    25x Flutter Kicks
    25x Alabama Prom Dates

    Mosey to SF
    COT

    MOLESKIN:

    Johnsonville, having recognized superior F3 potential, has been headlocking FlipPhone for the better part of a year.  While on a hiking trip with FlipPhone earlier this year, Doner Kebab (who is more than a little snobbish about technology), noticed that FlipPhone still uses a circa-1988 mobile phone.  DK proclaimed then and there that FlipPhone’s F3 name would be “FlipPhone.”  All that remained was actually getting FlipPhone to post.  It appears that FlipPhone finally ran out of excuses, and we are glad he did.  FlipPhone weathered his first F3 workout very well, and we hope he decides to post again soon.  Welcome FlipPhone!

    The heat and humidity were out of force this morning, and the sweat ran freely.  At one point, after laying on the sidewalk, DK stood, leaving a puddle of sweat behind.  DK was wearing a “Keep Calm and Mosey On” F3Richmond logo shirt, and we noticed that the logo was perfectly silk-screened in sweat on the sidewalk.  Way to get the word out, DK!

    Nice job today, men!  Jville

     

  • LeMans of Malvern


    12 runners posted this morning for a running beat down.

    The THANG

    Run to Grove down to Boulevard, and Back to Malvern, then return to the 195, and repeat 3,4,5,6,7 times depending on your distance, then return to the Shovel flag

    Moleskin

    With the 24 hours of LeMans this weekend and Audi’s dominance over the past 15 years of the most grueling sports car race in the world. YHC thought a repeat of the hill from 195 to Malvern would be a grueling exercise for the pre-race activity. The Rings in the Audi logo represent the Hills we all must climb! If you can hit them all; the level of confidence can be strong enough to be conquer any challenge or face any obstacle, even have the confidence to wear the world’s ugliest running shorts in public!

    Good to see Cheetah out for a run this morning! Thanks for bringing him out Jville!

    Conspiracy was stretching mid run! Hope all is well there brother, YHC has a good understanding of Leg issues.

    On one of the Hill intervals, YHC was able to catch up with Sippy,(We had a brief conversation, not that YHC caught him)

    Party at TYA’s Flip House on June 22nd( A house that TYA has renovated and is selling, which is the definition of flipping) On a side note, TYA is thinking of re-introducing the TV show about a dolphin called Flipper. In this show, the Dolphin will actually buy houses and remodel them for sale. YHC suggested having a Dog do all the HVAC, plumbing, and Electrical work. TYA , let us know when the Pilot is ready. TYA will share the address for the house with the PAX shortly.

    Tomorrow
    Dogpile & Gridiron, Bring a friend!

    Anyone that wants a Dogpile T-shirt, please let YHC know before we start the Pre-order. Toga you want one right?

  • The Blocks are Back

    13 posted for the promise of more fun with cinder blocks.  Here’s how it went down:

    COP:  20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote

    Block Fest: Partner up and complete the following exercises while your partner runs ~100m.  switch twice for each exercise.

    Round 1: Block merkins, curls, goblet squats

    Round 2: Block burpees, tricep extensions, sumo squat with high pull

    Round 3: Single hand swings, plate raise and turns, froggers

    Round 4: Wood chops, cross body curls

    6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups

    COT

    Moleskin:  YHC will readily acknowledge that this was almost the exact same workout (except for a few new block exercises) that we’ve done at 45MoM.  That said, reps build muscle, and Toga wants everyone to be ready for the beach.  YHC likes MaCallan 12 if anyone wants to send a thank you gift.

    It was great to see Cousteau back in the PAX.  Rumors abound about his recent arctic research expedition and what he can teach us about the mating habits of penguins.  YHC is fairly certain they also taste like chicken.

    As always, the PAX proved strong today and hustled throughout the workout.  Great work, and thanks for letting me lead.

    Announcements:

    Let Bleeder know if you want to pre-order a DogPile shirt, and TYA will be inviting F3 members to a special outing on 6/22.

  • Fudd Likes Variety

    A strong PAX of 9 represented well for YHCs virgin Q.

    The Thang:

    COP
    25X SSH
    15X Temp Merkins
    25X Don Quixotes
    16X Tempo Sumo Squats (optional toe raises)

    Mosey to Basketball Courts

    The Weave
    Start at corner basketball goal.  Zig-zag or “weave” back and forth to hit all 8 goals.  Right side goals 10 jump-shot burpees.  Left side goals do 10 two-count line jumps.  Plank up at end.  Backwards run suicide.  Repeat the weave then modified karaoke suicide.

    Mosey to 2nd Baseball Field

    The Cycle
    Start at home plate:
    – Single:  Run to 1st and complete 10 merkins.  Run to 2nd, 10 merkins.  Run to 3rd, 10 merkins.  Run home, 10 merkins.
    – Double:  Run to 2nd and complete 20 2-count flutter kicks.  Run home for 20 more.
    – Triple:  Run to 3rd and complete 30 prisoner squats.  Run home for 10 merkins.
    – Home Run:  Round the bases and finish with 40 LBCs.

    Mosey to track

    4 Corner
    4 corners alternating between 20 side-tri-rise and 10 calf raises every 100m.  Skip the straight aways and run the curves.

    Quick Mary
    20 Russian Twists
    20 Alabama Prom Dates

    Mosey to Shovel Flag & COT

    Moleskin
    YHC appreciates the great turnout for my virgin Q.  A few passed up an opportunity for a hill run to participate in this sports-themed workout.  YHC attempted to introduce some agility into this particular workout and unfortunately cannot erase some of the visuals.

    It’s apparent that YHC did not start off with enough variety for Fudd as he complained about the repetitiveness of the weave.  Perhaps next time YHC will go with burpees on both sides of the goals.  At one point YHC heard someone mention how much they love burpees, which reminded me of how much YHC hates Christian Laettner.  From here on out the weave shall be referred to as the “I HATE Christian Laettner”.

    TYA quickly found his groove during the cycle, accurately predicting the next series of exercises halfway through the single series.  It’s really hard to get anything past that guy.  Must be due to the Ted Williams reruns he watches on ESPNClassic.  #respect.  YHC resisted the urge to audible the home run series with Conspiracy’s suggestion of burpees.  There is always next time.

    The track workout brought out the best in Swirly.  Someone in the PAX opined that Swirly looks like Michael Jackson while skipping.  YHC suggests someone bring a white glove and a black fedora to the next workout to find just how far this comparison goes.

    Pre-pre-order in effect for #Dogpile shirts.  Let Bleeder know so that he can put the official pre-order up.

    Thanks to Wilson for nudging me to Q at last week’s Source of Truth.  Good fun.

  • Ginter Park Garden Tour….sort of

    A spirited PAX, 10 strong, posted for the latest installment of #ThePunisheRVA.

    The THANG:

    Short Mosey to west schoolyard initial COP with 25 x SSHs, 25 x LBCs, 25 x Don Quixotes, and 25 x Imperial Walkers

    Jog to front field for additional warmup – high knees covering the width of the school gym and back, then butt kickers across the width and back.

    Jog to southeast corner of school grounds for first workout round – 10 Burpees, 20 Merkins, 30 Prisoner Squats, and 40 Flutter Kicks.

    Run into Ginter Park neighborhood – to corner of Gloucester Road and Laburnum Avenue for round two – 10 two-count Mountain Climbers, 20 Carolina Dry Docks, 30 one-count Side Lunges, and 40 one-count version of Freddy Mercury.

    Complete a lap south on Gloucester, west on Wilmington, and back north on Hermitage to the school grounds stopping along the way for additional rounds – alternating these exercises except replacing the Freddy Mercury with the Pole Smoker using the barricades along Wilmington.  Eight rounds total.

    Following the last round, PAX performed a fly by of the one week old workout group sharing our AO.  Rolled out some Curb Crawls, Wide Grip Carolina Dry Docks, and Flutter Kicks.

    Mosey to Laburnum-side parking lot for COT.

    Moleskin:

    Nice morning for a tour of Northside median strips.  We got a mile of running in along with a good number of exercises.

    YHC received feedback on my Don Quixote technique.  Thanks.

    PAX pleaded ignorance concerning instruction for the Curb Crawls.  YHC thought instructions were presented clearly.  We’ll make sure we’re clear the next time we roll these out.

    Sorry for the delayed backblast fellas.

  • Rain, what rain?

    Rain running

    15 Strong posted as the rain was starting to drop.

    The THANG

    Mosey to first COP

    15X SSH
    15X Imperial Walkers
    15X Don Quixote
    15X Flutter Kicks

    Mosey to Field

    The Beast
    6X each 6x running the field. LBC’s, Merkins, Freddie Mercury, Werkins, APD’s, Burpees

    Mosey to Other Field

    Running and Pole Smoking Team up in Pairs 3X

    RING fo Fire 2x 7 Merkins

    Mosey to Shuffle Flag

    COT

    Moleskin

    The rain was light enough to not cause any issues, but heavy enough to make every surface; grass, pavement, wooden bridges, really anywhere we had to hit the ground; soaked. The good news was that it’s always Sunny & 70 in F3 RVA Land!

    Conspiracy continues to monitor correct form throughout the workout. He was kind enough to highlight the men that were doing exercises correctly!

    Chum Bucket appeared at the beginning of the Beast. Although several cars were pulling in as the PAX headed to the First COP. YHC was not taking notes at that point.

    The beast on a larger field is quite beastly, especially when ending with Burpees.

    On the backwards running, several runners including YHC, were more backwards skipping; not really sure which is fastest, but skipping is definitely easier on the knees.

    Several folks have been asking about Sippy’s workout on Saturday. The hills were killer; it was reported that Fudd had been seen during the workout or post workout. YHC wondered if we had lost anyone in the Woods. Hopefully, we will see the RTD article in July with a full run down on the EPICness of Sippy’s beatdown.

    Splinter’s Virgin Q is tomorrow at Source of Truth. Come out and see!

    Thanks to everyone that has ordered F3 RVA shirts, Several requests have been made for the Dogpile Shirt. If you want one please comment on this back blast and I get it put on the mud gear Store, we need 12 to Execute the order. AYE! for one, AYE! AYE! for two, etc. etc.

  • Seven who Just Would Not Quit

    Seven (7) of the faithful gathered on a very pleasant late-spring morning to spend some time in the gloom.  After enjoying about 1/2 of #dogpile with the many, Jville switched AOs to #gridiron, planted a VSF, and commenced to lead #F3Richmond late-morning Saturday workout.  It went something like this –>

    (Jville and Groh only)
    35x SSH
    25x Merkins
    25x Standing Mountainclimbers
    25x  Mountainclimbers

    Mosey to Grassy Knoll
    10 minutes of Burpees

    Mosey around school to pull up bars in back
    (add Swirley, Brain Tumor, Wilson, Chum Bucket, and Conspiracy)
    10 pull ups
    20 merkins
    30 squats
    run to start of bus loop and back (may 300m)
    Repeat 2 more times

    Mosey to center of bus loop
    Ciabatta – Bunny Hops (alternate front and side)
    Ciabatta – Alternate Freddy Mercs / Flutter Kicks

    Bear Crawl (Indian Run Style) across center of bus loop

    Mosey to pavilion near VSF
    Ciabatta – Alternate Dips / Derkins

    COT

    Moleskin

    Six of the PAX had come from #dogpile for some extra gloom, arriving about 20 minutes into the workout.  At the end of the allotted hour, Jville offered to end the workout.  The PAX wanted more, and Jville obliged them with an overtime Dip / Derkin Ciabatta.

    Pouncy Tract is a great AO, and Short Pump is overflowing with #sadclowns. Keep working to get them out on Saturday mornings!