Category: Richmond, VA

  • A Tip of the Hat to the Vets

    15 HIMs congregated under the street light this morning for a BANG start to the day.  Some were short on sleep after last night’s nail-biting, but posted up anyways.  Hopefully, Lab Rat could make the post worth their while:

    COP

    • SSH
    • Hillbillies
    • Don Quixotes
    • Merkins (cut short to stop the insanity)
    • Arm Circles
    • 8 count body builders

    THANG

    • Rusty Ninja:  Starting at tall end of rusty cage, each pax member does his best to get as far around the cage as possible using slide or hand over hand technique.  Once feet hit the ground by way of slipping or upon reaching the end (0 pax), Al Gore.  Upon completion, 20 plerkins, then 20 pull-ups (with or without assistance).
    • Modified Beast:  On Carillon field, perform 6 excersizes at each flag to the end, 6 on the way back, total of 36 of each:  1) Merkins 2) burpees/Dreya rolls 3) 2-count Freddie Mercury’s 4) 2-count flutter kicks (5 & 6 eliminated for time).
    • RESPECT to vets:  In the shadows of the Carillon and with the flags in the middle, each pax member states name and branch of friend/loved one that served.  All pax give RESPECT (and burpee) in honor of mentioned vet.
    • RESPECT to pax vets:  from plank, pax tried to think of all F3RVA members that have served.  Merkin and RESPECT for each pax name thrown out.  Names included:  Lab Rat, HoneyDo, Flashdance, Spotter, Protest, Tigger, Toucan, Grizzly, Gumbo, who am I missing?

    NMS

    So in light of how nasty of an election this was, and how strongly both sides felt regarding the other, YHC purposely steered way clear of any political themed workouts this morning.  Also to be avoided was a merkin-heavy workout, as they have been done in spades this month.  YHC tried to thow a little curve ball by calling them in COP, but abruptly terminating them early (me thinks there may have been applause).  Instead, we tried something a little different with some 8 count body builders.  Those are difficult to call cadence and perform at the same time!  Also new was the “rusty ninja”, which was as difficult as it sounds.  YHC definitely needs work on that skill.  After blowing arms and shoulders out at rusty cage, it was time to mix in some running.  YHC was delivering some shovelflags this morning, so he decided to make full use of them as markers in “the beast”.

    The standout hit of the morning, however was the circle of respect.  Emotions were definitely high as we each expressed RESPECT to friends and family that had at some point signed their name upon that line, which stated that he/she was willing to pay up to and including their life in defense of Country.  YHC knows that Veteran’s Day isnt until Friday, but he figures some poetic license could be given here.

    Also, if you are reading this and you served, please sound off in the comments so that we as a pax can give you the TClaps you deserve.

    Lab Rat out.

  • Polls open in 3…2…1…

    17 Faithful and 1 FNG came out to the polls of Dville on this chilly election morning.

    Shovel Flag was planted by Circle K and Pax Mosey to basketball court for the COP:

     

    Election Style COP

    SSH x 50 IC

    Don Quixote x 25 IC

    Squats x 25 IC

    LBC x 25 IC

    Dolly x 25 IC

    Dying Cockroach x20 IC

    Arm Circles x10 small x 5 big reverso IC

    Merkins x 45

     

    Four Corners (Election Style – Battle ground states)

    PA  – American Hammers (2 count) x 25

    Ohio – Mtn Climbers (2 count) x 25

    FL – Alabama Prom Date x 25

    VA – Merkins x 50

    Michigan – Burpees x10

    Repeat Exercise

     

    “Poll” Smokers

    Pole Smokers with each PAX member doing 10 Merkins

     

    The Donkey will get you!

    Partner up – 1st partner does Donkey kicks while 2nd partner touches 5 trees, switch, repeat x 3

     

     Respect to the Flag

    Circle up around the shovel flag, Bear crawl to the flag, 5 Merkins, Bear crawl out, 5 Merkins

    COT/Namorama

    YHC took us out

     

    Moleskin

    YHC showed up very early to find the parking lot 1/4 full with people waiting to vote. This excited him even more for this election day theme.

    The PAX showed up in the appropriate attire coinciding the almost freezer temperature except for Abacus. He posted still in shorts and T-shirt, Hardywood would be proud.

    Mosey to the basketball with a brief “Good Morning” was had with the election volunteers then work was to be done to get the 270 votes need to win the election. COP included 270 reps for all exercises.

    Another short mosey to the soccer field to start another election. The PAX traveled the country to the battle ground states to collect another 250 electoral votes need. But wait! We are 20 short of the 270?!? Well a special trip to Michigan for the last 20 will be needed then! The PAX reluctantly agreed to disagree.

    While completing the Four Corners the YHC saw this figure in the gloom. Toga decided to make an appearance. Welcome Toga! Glad you could make it!

    Abacus asked if the Burpees could be used for the Merkins challenge (he after all is trying for 10K). YHC agreed they would count as long as “true” Merkins were completed during the Burpee.

    Chatter was strong throughout except for when the Donkey decided to show up for this election. Better watch out for that Donkey!

    During repeat to the flag the YHC explained that no matter if we are Donkey, Elephant, or whatever, we are one nation and the flag symbolizes that. My we never forget this!

    Welcome to the newest DVille PAX member Gecko!

    Also welcome to EF Hutton for making the trip to the north side for the 2nd time this week!

    After COT some PAX members went right to vote but coffee was had with Abacus, Opus, Emoji, and THE Carpenter.

    Those keeping count for the Merkins Challenge. 165 Merkins, 185 if you include your Burpees

    It was honor for the YHC to lead this PAX. Thanks to all for your support throughout!!

     

    SPIT ON THAT!!

  • Election Day Triple Header

    10 strong men escaped the warmth of the fartsack on this beautiful and chilly election morning to attack NoToll with reckless abandon.  DK and Rosie doubled back to the parking lot to pick up some LIFO folks (Flashdance, Mr. Roper and Flipper).  The rest of PAX held various Al Gore poses to start the burn for the day.  Once the PAX was all accounted for we completed 25 SSHs IC and were off for the day.

    Mosey to the Pavilion for a triple-header that went something like this:

    Game 1:

    • Inning 1 – Run a lap, then complete 10 merkins, 10 box jumps (or step-ups if you are YHC and you wipe out on the first box jump) and 10 2-count flutter kicks.  Al Gore for the six.
    • Inning 2 – Sprint to far sideline and back, then complete10 merkins, 10 box jumps and 10 2-count flutter kicks.  Al Gore for the six.
    • Inning 3 – 25 SSHs IC, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
    • Inning 4 – Run a lap, 15 merkins, 15 box jumps and 15 2-count flutter kicks.  Al Gore for the six.
    • Inning 5 – Sprint to far sideline and back, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.
    • Inning 6 – 25 SSHs IC, 20 merkins, 20 box jumps and 20 2-count flutter kicks.  Al Gore for the six.

    Complete 5 Merkins IC for an even 100 merkins

    Game 2:

    • Inning 1 – Sprint to far sideline and back, then complete 10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
    • Inning 2 – 10 SSHs IC, then complete10 merkins, 10 Monkey Humpers and 10 LBCs.  Al Gore for the six.
    • Inning 3 – Sprint to far sideline and back, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
    • Inning 4 – 15 SSHs IC, 15 merkins, 15 Monkey Humpers and 15 LBCs.  Al Gore for the six.
    • Inning 5 – Sprint to far sideline and back, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.
    • Inning 6 – 20 SSHs IC, 20 merkins, 20 Monkey Humpers and 20 LBCs.  Al Gore for the six.

    Complete 5 Merkins IC for an even 200 merkins

    Game 3 (a defensive struggle – aka no “runs”):

    • Inning 1 – 10 SSHs, then complete 10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries.  Al Gore for the six.
    • Inning 2 – no “offence, then complete10 merkins, 10 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
    • Inning 3 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries. Al Gore for the six.
    • Inning 4 – no “offence”, 15 merkins, 15 Squat Jumps and 10 2-ct Freddy Mercuries..  Al Gore for the six.

    Total merkins for those that did merkins each inning = 250. Some PAX not participating in the merkin challenge modified to do dips or other exercises instead of merkins.

    Mosey briskly back to the flag for COT, number-rama, name-a-rama and YHC took us out.

    NMS:

    YHC spent 7 hours at the baseball field this weekend watching his 2.0 play a triple-header.  Those boys were spent in game three but the left it all out on the field for a great  end to their Fall season, so YHC wanted to put the PAX through a triple-header of our own F3 style.  We had to play a rain-shortened Game 3, but I think we can make it through another time and get to the full 300 merkins that YHC had planned…another time!

    Strong work by the PAX this morning.  A lot of mumble chatter after initial instructions were given.  Note to YHC – dispense directions only as needed, the PAX’s attention span at 0 dark 30 is limited….live and learn.

    Thanks for letting me step out and lead this morning.  Always a pleasure.

    No more Gumbo for you…

     

  • NASCAR Hill

    Nine runners +2 in high heels met at the commons for this week’s iteration of Spider run.  No one signed up for the Q so YHC took it and here is what went down:

    –  2 laps around the lake for warm up
    –  Meet back at the bottom of Gateway drive for hill repeats
    – Ryland Circle was home base.  Run 1 minute up Gateway at ~80%, remembering the point you stopped.
    –  Stop and recover back down the hill to Ryland in 1:45.
    –  Rinse and repeat a total of 6 times
    –  Easy stroll back around UR drive, right on Crenshaw, right on Westhampton Way and back to VSF

    Moleskin
    Two riders showed up in the brisk weather for an alternative to running.  Unfortunately YHC did not have a rider friendly route in mind so they were off on their own.

    That particular hill we did repeats on is the finishing hill for the RRRC Turkey Trot on Thanksgiving Day.  Those looking for a good challenge before loading up on turkey should take a look http://www.rrrc.org/events/turkey-trot-10k-2016.  Apologies for the traffic on the road.

    Congrats to Two Can for completing the fitness test with 5 seconds to spare.  As TYA put it you could have rested a bit.

    Announcements
    – HDHH next Wednesday at TYAs renovated house.  See backblast
    – Vote

    Splinter out

  • HDHH Wednesday November 16

    This months rendition of the Hump Day Happy Hour will be Wednesday November 16th from 5pm – ?? at 1701 Buford Road.  This is a house that YHC built and has just put on the market for sale.  All M’s and 2.0s are welcome to join.  I will have barbecue and drinks (adult and otherwise) for your dining and drinking enjoyment.   You can park in the Bon Air United Methodist Church across the street where there is ample parking (Note: I am a member of the church and have gotten permission – I know half of you are now completely befuddled thinking that I am actually a member of a church, but it is true).  Look forward to seeing you there.

    TYA

  • Blackjack at Riverrun

    Five of the faithful and two FNGs posted at RiverRun on a crisp fall morning for some gloom. McRib arrived at the last minute. Johnsonville (YHC) planted a VSF, gave a lengthy disclaimer, and commenced the following workout:

    COP warmup — SSH, Don Quiotes, Imperial Walker, arm circles

    Mosey across field behind Betty Weaver ES to large parking area across from JR football field.

    COP warmup — hillbillies, scap merkins, LBCs

    Blackjack as follows —
    — start beneath light near corner of parking lot
    — run clockwise around lot to light near next corner. Plank until all are together. Do 20 merkins and 1 crabcake.
    — run clockwise around lot to light near next corner. Plank until all are together. Do 19 merkins and 2 crabcakes.
    — rinse and repeat until you get to 1 merkin and 20 crabcakes.
    — at about the 10/11 mark YHC recommended that the PAX replace crabcakes with LBCs.

    Line up along parking lines for Ark Loader as follows:
    — lunge about 35 yards to parking spaces several rows over
    — karaoke back
    — opposite karaoke back
    — bunny hop back
    — single leg side hops

    Mosey back to VSF. COP flutter kicks until time ran out.

    Number-rama, name-a-rama, announcements, COT with YHC taking us out.

    MOLESKIN —

    Welcome FNG ChickenParm and FNG Karaoke. Welcome back out HorseandBuggy. Welcome to Riverrun McRib. It was great having you guys out!

    This was not a particularly easy workout for FNGs because of the high reps, but everyone pushed through. In my defense, Rosie suggested this workout while we were driving to VA Beach on Saturday. It is Rosie’s fault! Hopefully chests and shoulders will not be too sore tomorrow.

    By my count, we did 210 merkins this morning.

    Have a grat day! Jville

    PS – “Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time.” 1 Peter 5:6

    PS# #2 – Here is the upcoming schedule for supporting F3HamptonRoads —
    11/12 — Charleston (The word on the street is that they need more support team numbers. Please consider posting down there this weekend if you can. We were back by noon.)
    11/19 — Team Swirly (with Bleeder and TYA on crew — and others)
    11/26 — Team Hardywood (crew TBD) [THANKSGIVING WEEKEND]
    12/3– Charlotte/Raleigh/Charleston
    12/10 — Team Rosie (crew TBD). This is the big handoff.

  • Make Punisher Great Again

    Punisher has always been great.  7 PAX including 1 FNG posted on a chilly November morning to demonstrate why.

    The THANG:

    Mosey to the front field for COP IC: SSH x20, Pickle Pounders x10, Merkins x10, APDs x20, Stick in the Mud/Backlifts x10, Don Quixote x10

    Mosey to the end of the soccer field for Lindsays: Broad Jumps and Merkins.

    Mosey to the Pavilion for modified Dora 50-100-150: Box Jump Burpees, Weezy Jefferson/Kirk Cousins, Monkey Humpers

    Mosey to the playground for Cindy with a slide: 5 pull-ups, 10 merkins, 15 squats, then traverse the playground including the slide.  AMLAP.

    Mosey back to the front for Hands of Time.  Mosey back to the SF for COT.

    NMM:

    Welcome FNG Ronnie and welcome back to Speedo.  Speedo showed how to give all you’ve got, even completing an extra round of pullups.

    Broad jumps during Lindsays were an unexpected challenge.  The PAX rose to the occasion and powered through a difficult exercise.

    Several PAX commented on the holes in YHC’s sweatpants, but it was nothing YHC had not heard before.  If someone made functional pink leopard print duct tape, it would be on the pants.

    Lockjaw asked repeatedly how PAX should know when to go to the next exercise on the Cindys.  “When you are done with your reps” was not clear enough.  Toga rapid-fired several questions in an effort to increase confusion, and missed the part about going through the new playground.  Fudd will be pleased to know that his name was not mentioned.

    For those in the Merkin Challenge, PAX did 20 Merkins in the warmup, 100 during Lindsays, and 50 with 5 rounds of Cindys (mileage may vary) for ~170.

    Need a date this weekend?  Call Ronnie.  He now has Lindsay, Dora, and Cindy in his portfolio.

    Announcements:

    Another van to Va Beach this weekend.  Stay tuned for 2nd F details.

  • Building a Foundation

    It was a chilly but awesome morning at Gridiron. It was a foundational day, just getting back to basics. We continue to build our minds, bodies and spirits. The PAX started with a look at 1 Corinthians 3:11 and building of a firm foundation in a faithful and perfect God. After studying about the “Footwear of Gospel Readiness,” we were off to build upon our foundation of physical strength.

    The Thang:
    25 SSH IC
    25 DQ IC
    25 Helicopters IC
    20 Freddy Mercuries IC
    10 Merkins IC
    30 second Hollow Hold
    25 Crab Cakes IC

    Mosey to the grassy knoll for 10 minutes of Burpees

    Mosey to the nearest pavilion for 20/20’s
    20 Dips OYO
    20 Right Leg Step-Ups OYO
    20 Dips OYO
    20 Left Leg Step-Ups OYO

    Mosey to the playground:
    10 Pull-ups
    15 Monkey Humpers
    10 Pull-ups

    Mosey to another pavilion for more 20/20’s
    20 Dips OYO
    20 Right Leg Step-Ups OYO
    20 Dips OYO
    20 Left Leg Step-Ups OYO
    25 PLTs (rinse and repeat for a total of 50)

    Mosey to the football field:

    100 yard Merkin Challenge friendly Beast with Merkins, Squats, Merkins, Monkey Humpers, LBCs and Merkins

    Triple Check: Wall Sit at press box, APDs, Kareoke across football field and back

    COT: Counterama and Namerama; Earthworm took us out with a great closing prayer of thankfulness.

    For the record, this QIC rules that the burpees do count in the Merkin Challenge. The Gridiron contingency easily approached 200 this morning. Strong showing by the PAX, especially Chum Bucket. He had the best form throughout the day, and led the charge on many exercises. YHC was grateful for that since I was battling a cold and sleep deprivation.

    We continue to hear mumble chatter from White Deer. His loudest (and signature) protest did not come from his mouth as we warmed up with Freddy Mercuries. If you know White Deer, you know what body part did his “talking.” White Deer’s greatest contribution to the workout continues to be his ongoing headlock of Emu. It is great to see Emu becoming a Gridiron regular. He is pushing himself and growing stronger. He is a valued member of the PAX.

    Thanks to Earthworm for his continued fingerprints on our study of the “Armor of God” pre-game. Despite being on the DL, I am thankful to see him on Saturday mornings. F3 is about more than fitness, and his leadership and participation in all facets of the PAX experience sets a great example for all of us.

    What should our foundation be?
    1 Corinthians 3:11
    11 For no one can lay a foundation other than that which is laid, which is Jesus Christ.

    Attila

  • Figure 8s

    Six strong attended a well lit workout at Batteau on a brisk Monday morning.

    The thang:

    Circle up in the field- 21 SSH, 21 slow bending squats, 21 mountain climbers, 21 flutter kicks. Repeat all exercises twice.

    Mosey to parking lot.

    Figure 8 Merkin Ladder – run around bigger loop, one merkin, run around smaller loop, two merkins, repeat up to 21.

    100 quick feet on curb OYO.

    Burp Merk – up to 5, repeat 5 and back down.

    5 MOM – hot potato Q – LBCs, Box cutters, Freddie mercury, Hardywood’s wife, Wilson’s wife leg raises.

    Moleskin-

    Excellent job today PAX. Props to Hardywood for cruising through the Merklin Ladder. That’s 251 total merkins in the workout for those tackling the merkin challenge, this includes a portion of the burp merk. The Hardywood’s wife exercise consisted of elbow planks and doing a SSH basically, YHC thought this new one deserved a ‘wife’ title.

    Good to hear the first Virginia Beach outing went well, minus the interaction with some other locals. Keep up the good work down there.

    YHC was reading last week’s Richmond newspaper in the office kitchen this morning and located a story about a gentleman who runs marathons all over the world, he’s in his 60s, and has run every Richmond marathon since 2004. His great-great-great-great (subtract or add one more) grandfather invented the batteau style boating system. Very fitting for a Monday morning read.

    Honey Do, you’re tough as a rock, or stone should I say? get well soon buddy.

  • Ready for 8K

    YHC picked up Sassy and drug him out after a long hiatus, and we met Spit in the parking lot for a small group run on a crisp clear fall morning.

    Route:  out along the Atlee HS spur road, thru Honey Meadows etc. to Kings Charter.  Turn around at the playground for an out and back of 5.00 miles.

    NMS:  Sassy was given a free pass for a bit while training up for his 100 mile ultra in September.  Free pass is over, it’s time to start dragging his butt back out to some F3 workouts!  Great to catch up with him, he is very active in the running community, and it’s always interesting to hear the races he has done and what is on his calendar for the near future.

    Spit, on the other hand, seems to always be around.  Proof is in the pudding too, as he went about running the two of us in the ground.  All mile splits were fast this morning, and Spit let it go the last two miles leaving the two of us huffing in the dust.  He has been training up to 8K, and I know that he will have an awesome run on Saturday.  Cant wait to hear what is next for him after this….maybe a longer distance?  Only one man knows….

    To Spit and everyone else running this weekend (TYA, TSB, Circle K, Grabber, who else?), I hope that you have a great run!  Take it all in and trust in all the hard work that you have put in coming up to this.  Should be a glorious day for a run thru the city.

     

    Lab Rat out.