Category: Richmond, VA

  • The Towering Inferno Part Deux

    11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down:

    20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups

    Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins.

    Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x

    Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10 diamonds, 20 sit-ups, report 2x

    Mosey back to parking lot for 6 MoM: 20 flutter kicks, 15 leg raises, 20 rosalitas, superman x2

    Moleskin:
    Festivities were delayed as Fudd sent a prelaunch text that his slumber had run long. YHC did a quick revision to warm-up in the parking lot for a decent amount of time but still no Fudd. Mr. Sandman finally appeared while we were running the VITA, and the people rejoiced.

    As we stopped at each “apparatus” for burpees or merkins on the trail, it occurred to the Q and the PAX that there were a lot more stops on the trail than anticipated. YHC took the grumbling as a good sign and will use this again.

    Special welcome to FNG Garbage Plate. That one required a Google search to explain the reference. It must be a Yankee thing.

    Sincerely,
    Toga

  • Ground Work

    After the 0640 PreGame, four of the PAX were fully prepared to put in some work at the GridIron. All were eager to hit the ground running, but YHC mixed things up a bit. The PAX hit the ground … but then pretty much stayed there for the next hour. Pure courtesy, of course, as there was genuine concern that our faithful DogPile Double-Dippers might otherwise endure another week of trying to locate us at our expansive playground. Success was achieved as we added 2 Double-Dippers at the mid-way point.  So here’s how it went:

    The Thang:

    COP: X25 SSHs, X25 Rosalitas, X25 Dollys, X25 LBCs, X25 Don Quixotes,
    X25 Imperial Walkers (virgin cadence by Cheetah!), X25 Merkins, X25 Partner Leg Throws (“PLTs” f/k/a Prisoner Leg Push Downs), X25 Merkins, X25 PLTs,
    X25 Merkins, X25 PLTs, X25 Merkins, X25 PLTs

    Mosey over to Pouncey Tract Park paved loop and to the picnic tables under the pavilion.

    COP (approximate description follows, and almost certainly out of order):

    Dips – rapid fire, 4 sets of X25
    X25 Rosalitas, X25 Dollys, X25 LBCs
    X25 Merkins (OYO)
    Dips – rapid fire, 4 sets of X25
    X25 Rosalitas, X25 Dollys, X25 LBCs
    X25 Merkins (OYO)
    Dips – rapid fire, 4 sets of X25
    X25 Rosalitas, X25 Dollys, X25 LBCs
    X25 Merkins (OYO)
    X25 LBCs, X25 Dead Bugs, X25 Alabama Prom Dates, X25 LBCs, X25 Dead Bugs, X25 Merkins/Carolina Dry Docks (OYO)
    Four sets of X25 Partner Leg Throws
    Dips – rapid fire, 4 sets of X25

    Mosey to side walk area adjacent to parking lot

    Four sets of X25 Partner Leg Throws and spill over into parking lot.

    COT:
    It was observed that the 3rd F initiative now in its fifth week, and positive discussion ensued.  YHC Qed the 0640 PreGame on leadership lessons of Solomon and Johnsonville shared a couple of his takeaways – effective leaders must seek wisdom, including that which comes from sage colleagues; and they must be vigilant at all times (no guard dropping); that wealth and prosperity may be a byproduct of successful leadership, but certainly not the purpose.

    Moleskin:
    The usual fare with announcements and encouragements. Again, some DogPile Double-Dippers (Conspiracy and Wilson) posting to the GridIron – TClaps

    Return posting by Groh – TClaps for some solid work.

    It was observed that there was more hip muscle stretching than normal among the PAX.  Note to Brain Tumor: not enough Alabama Prom Dates.

    Despite the Diaspora, two of the PAX enjoined the standard excellent 2ndF at the Daily Grind.

  • Jedi Master Loose Goose Exhibits Jar’Kai Tactics

    Eight of the faithful posted at Mary Munford ES on a wet Friday morning to put their bodies through the paces.  Johnsonville planted a VSF and took Q.

    THE THANG:

    Indian Run 1000m warm up.
    5 x 1000m intervals OYO with 2.5 minutes rest in between.

    COT

    MOLESKIN:

    There seems to have been a mild expectation on the part of the PAX of a gentle 3-4 mi. run this morning.  Like TYA the prior week, Johnsonville decided to dish out some speedier work for the overall betterment of the PAX (or maybe just himself).

    Loose Goose showed up with a pair of colorful light sticks tied to his waist, evoking numerous comments about his Star Wars costume.  Nice try Loose Goose, but we are not about to rename you “Darth Maul” or “General Grievous.”  We are considering chipping in to buy you a headlamp.

    Conspiracy and Sippy Cup were neck and neck on the first interval. Conspiracy suffered some soreness and backed down after that, allowing Sippy Cup to complete the remaining intervals on top.  Toga gave Sippy Cup chase, but he did not pose a serious a threat.

    Oyster, a short-distance sprinting specialist, showed his star to be on the rise.  He layed down a very impressive pace on the final 1000m interval.  Johnsonville edged him out at the very end — but just barely (and not without a fight).

    Good job on the speed work this morning men!

    Upcoming F3Richmond Events —

    • 0600 Saturday — #dogpile / Toga on Q
    • 0640 Saturday — #gridiron pregame 3rd F gut check led by Earthworm laying   down some Old Testament lessons re leadership
    • 0700 Saturday — #gridiron / Earthworm on Q
    • Sunday — Informal trail run or road biking.  Text Jville for input or info.

  • 2:45 – In Memory of Elizabeth Pryor

    11 faithful posted for a dedication workout in honor of Elizabeth Pryor.

    The Thang:

    Mosey to the corner of the school near Grove and Commonwealth.

    COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence.

    25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs

    Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise points. First exercise is burp merks increasing from 1 to 11 at each tree. Plank at the other end of the field. Repeat burp merk back to the beginning. Second set – 1 hello dolly, 10 rosalitas, increasing/decreasing by one across the field. Plank at the other end. Repeat back across.

    Mosey to the circuit track, 4 corners circuit style. Pull ups set the pace with 10, box jumps on the steps of the school, dips and derkins. two times around.

    Mosey to the tennis courts for 5 minutes of bolts. 5 sets of sprints to the other end, rest, and back.

    Mosey to flag – Superman – two times through acapella.

    The thang:

    YHC’s first Q at Mary Mumford, actually first Q outside of NoToll. YHC felt moved by the story of historian Elizabeth Pryor and the details of her passing from Monday’s accident, and signed up to Q when I noticed it was still open on Tuesday. Every Thursday and Friday the RVA F3 PAX has run by the spot of senseless tragedy, a dedication felt necessary. The workouts were inspired by the time of the accident – 2 double sets of 11s, 4 corner circuit and 5 minutes of bolts. Superman, well, because Superman is awesome when sung to the sweet sounds of The Greatest American Hero. I think the tomatoes actually stopped their workout to watch this comical situation.

    The other name for this workout could have been The Hijacked Q as noted before it began. Swirly had been verbally given the Q the night before due thinking the spot was still open, though it had been filled previously on the spreadsheet. YHC thanks Swirly for his gracious acceptance to give up the Q (after setting up the blocks, guess I know what’s in store his next Q) in order to keep the dedication workout in tact.

    Earthday. 5K. T-shirt. This Saturday. 11:00 AM. I rest my case.

  • A Toga for a Freeloader?

    10 PAX represented at the SOT this morning.  Weather was 70 and Sunny, but the ground was a tiny bit wet from a soaking rain the past two days.

    The Thang:

    Mosey to large field behind the school.  COP 20x mountain climbers, 20x Don Quixote, 25x SSH.  Mosey to corner of field near posts.   Q called for a Deion Sanders through the posts.  What he really meant was Barry Sanders.  Huddle up at base of hill on track.  Triple nickel up the hill to the fence, 5 flutter LBC at top, 5 flutter LBC at bottom.  Repeat 5x.  Round two of the triple nicker this time with Monkey Humpers.  Mosey back to parking lot, pick up a rock from the rock pile.  Two rounds of rock exercises (20x tricep press, 20x curl, 20x overhead press and 15x russian twist).  Mosey to the front of school for 6 Minutes of Mary, dealers choice (Freddy Mercury, Merkins, Flutter Kicks, Rosalita’s)

    Moleskin

    Great to have a visitor from Charlotte join us today.  Freeloader was passing through Richmond on the way from Bristol to VA Beach and spent the night in Richmond so he could catch an F3 workout.  After the workout, one of Richmond’s regulars (Toga) texted Bleeder that he had attended “Ranger” in Charlotte.  YHC took a brief look at the recent posts from that AO and saw Freeloader’s name come up several times.  So, in essence, we traded Toga for Freeloader for the morning.  Since both are going to be at the BRR, we can see if either side wants to make the trade more permanent?

    Welcome to the bootcamp workout to our BFNG (bootcamp FNG) Sunshine.  He did a great job all morning despite being thrown several obstacles..  During the triple nickel, Sunshine was the first one to find out the that the terrain was rather rough just past the top of the hill.  Actually there were a few holes in the ground, waiting to claim an ankle or two.  Fortunately, no one got injured, but a good lesson for YHC to better scout the route in advance (I walked the AO the previous day, but did not walk the hill all along our line to look out for danger).

    When YHC announced SSH as the last exercise of the first COP, the PAX let out a collective laugh. Although Freeloader was a little confused to begin with, he quickly figured out the issue.  Despite TYA’s attempts at better executing the SSH, he still cannot get more than 4 or 5 in proper form.  After that, all hell breaks loose and body parts are flying everywhere.

    The real crowdpleaser of the morning was the Russian twists with the rocks.  After performing a 10 reps of the exercise, a majority of the PAX looked like they were going to pass out.  Must mean we need to get back to that exercise again soon

    Announcements

    Hump day happy hour today, 5-7 at willow lawn American Tap House

  • Darrell Green is The Man

    Darrell Green is The Man
    Aye, 16 Faithful and 1 FNG posted to NoToll on a glorious Spring Virginia morning to better themselves physically. They just barely beat out a full day of pollen-rinsing showers. Here’s how it went down:

    The Thang:

    COP: 25 SSH, 25 Hillbillies, 20 LBC, 25 Slow Bending Squats

    Mosey to NE Soccer Field

    Darrell Greens (AKA Devin Hesters)
    Pair up and chase partner down to lighted pole, roughly 2/3 field.
    Runners had the following head starts: 1 Burpee, 2 1-thousand count, 1 1-thousand count
    Swap Darrell Green & runner each time.

    Mosey around parking lot to SW Soccer Field

    Blimp
    5 burpee broad jump
    10 fiddler crab strides
    15 walking imperial squat walkers
    20 bear crawl strides
    25 crawl bear strides
    Repeat until first member of PAX reaches end line and yells “Bingo”
    All PAX mosey to end and repeat
    First to end yell “Stiffler’s Mom”
    All PAX to half field
    Plank-o-rama, including “Fudd & Wilson’s Lasagne Party”
    Forward lunge walk to end line

    Mosey back to NE Soccer Field

    11’s, over the width of the field
    Merkins + Jump Squats

    COP – 6 minutes of Mary
    25 LBCs, 20 SkyBoxes, X’s & O’s, Leg cross lifts – 10 each leg (AKA Wilson’s Spaghetti Party)

    Mosey back to shovel flag

    Moleskin:
    Welcome to Choo Choo for finally caving to YHC’s EHing and posting for his first F3 workout…3 min drive from his house.

    Welcome back to Viral & Iron Curtain…the ground in the Commonwealth has thawed…time to get reacquainted with the glorious gloom.

    YHC confused Devin Hesters for Deion Sanderses…doesn’t matter, we’re in Redskins country…Darrell Green it is.

    Cheers to Fudd for singing when requested to do so during the forward lunge walk.

    YHC observed an outpouring of compassion from Mr. Grumpsville himself, when Toga asked Johnsonville if he was OK during the final round of the 11’s, concerned that Jville had “blown a gasket”.

    This was the first time YHC has observed Fudd being smoked, gasping for breath, and mumbling some chatter towards the Q during the SkyBoxes and X’s & O’s…might be the Friday night smokes and cold liquor drinks.

    The PAX seemed to enjoy the Darrell Green’s…who wouldn’t…Hail Victory!

    Announcements:
    Source of Truth – 5:30am tomorrow at Swift Creek Middle School
    Hump Day Happy Hour – tomorrow 5-7pm @ American Tap House at Willow Lawn
    45 Minutes of Mary Munford – 5:30am Thursday at Mary Munford Elementary
    Friday morning Run – 5:30am Friday at Mary Munford Elementary
    2 Saturday workouts
    Earth Day 5K downtown on Saturday – talk to Wedding Singer

  • First (A.P.) Hill Workout

    An enthusiastic group of eight showed for our first Monday morning workout – affectionately called The Punisher (#ThePunisheRVA).  We planted the ShovelFlag and it went something like this:

    Tour de AO – a lap around Richmond’s Linwood Holton Elementary School – formerly 13 Acres school.

    Return to the front parking circle for the COP involving:
    Imperial Walkers x10
    Standing Mountain Climbers x16
    Side to Side Hops (Snake Jumps)  x10
    Forward Arm Circles x15
    Backward Arm Circles x15
    Don Quixotes x15

    Jog to school bus loop with quick pit stop for 13 Burpees – followed by Ascending Curb Crawls (Bear Crawls and Decline Merkins) at the bus loop – increase by ones on the way up – adjusted to even numbers only on the way down.  More on this…early finishers hold Touchdown Al Gore – bent legs, but no tree hugging – arms straight up.

    Mosey to garden shelter for Lindsays – Dips and Pole Smokers – start with 30 and 10 and end with 10 and 30 in increments of 5.

    Mosey again to front lot for Quadruple Check – groups of four alternate with People’s Chair, Touchdown Al Gore, Prisoner Squats, and a run around the parking lot circle – all x2.

    Jog to grassy knoll at the corner of Laburnum and Hermitage – the PAX facing the A.P. Hill monument in the center of the road for:
    Hello Dollys and Rosalitas, each x10
    Flip – Planks with one arm tucked (Southern Gentleman and Yankee Aggressor, alternated)
    Downward Dog, Child’s Pose, Sunrise Salutation
    Flip – 20 LBCs
    Flip – 1 minute elbow plank
    Recover – Touchdown AG

    Return to the ShovelFlag for COT.

    Moleskin:

    YHC was pleased to be able to WALK to the AO in the morning Gloom.

    The Bleeder-designed ShovelFlag stands up straight.

    Ascending Curb Crawls are no joke.  It was decided mid-way through an attempt at 10 Decline Merkins to lop some reps off of the back side of the exercise.  Wedding Singer later shared that the Holton bus loop is about double the width of the Munford loop – take that Munford.

    TYA giving Fudd advice on smoking and drinking – didn’t overhear if these were encouraged or discouraged.  Apparently this exchange inspired Fudd to sing Flowers on the Wall (look it up) during the Quadruple Check.

    Yep – A.P. Hill’s body lies beneath that statue.

  • What else would you do early on a Monday morning?

    Join F3 in Richmond, VA for The Punisher – our first Monday morning workout – tomorrow at 5:30 AM at Linwood Holton Elementary School located at the intersection of Laburnum Avenue and Hermitage Road on the City’s Northside.

  • What’s in a name?

    9 Faithful, hit the GridIron this morning to give their best. Following the pre-game gut check, many of the group gathered at the shovel flag to kick off the festivities. The PAX waded off of public land and back to familiar territory for a good beat down.

    THE THANG

    Mosey around the baseball field and north along Pouncey Tract Road to end up on the hill near the old schoolhouse

    COP

    Crab Cakes x16

    Merkins x12

    Imperial Walkers x21

    Alabama Ass Kickers x8

    Copperhead Squats x16

     

    Take a jog over to Striker Park. Heed J-ville’s warning that it is indeed not public property, and down the gravel road almost to the back of the park.

    Turn around and do Blimps x2. Pick up @Chum Bucket along the way. Al Gore when finished until all PAX are complete.

    Mosey back to the baseline of the main field next to the school. @Wilson magically appears.

    The Beast (Mountain Climbers, Merkins, Squats, Freddie Mercuries, Russian Soldiers, Squat Jumps or Burpees)

     

    MOLESKIN

    T-claps to @Wilson for double-dipping after Dogpile. Sounds like @Orville had some pretty hefty coffee & donuts to serve.

    Debate wages on about renaming rights and convention. Toga/Stifler’s Mom is currently in a full-fledged identity crisis, and has indicated that a new name for Fudd is potentially upcoming. The PAX eagerly awaits the ensuing naming wars.

    Is anyone confident they avoided all gifts left by geese on that main field…? YHC certainly isn’t 100% sure.

    Thanks to the PAX for pushing & encouraging each other every time we are out there. Coming in today only a few days after a tough stomach bug, there was more than one point when YHC thought Q duties might be better handed off for the rest of the workout, but seeing other men pushing through themselves brought new energy. It is quite amazing what we can do when pushing one another. Iron sharpening iron, brothers, in a way that YHC really hadn’t considered previously.

     

  • The Carillon Killer @ Dogpile

    #Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time.

    The Thang:
    Mosey to 1st Station: Traffic Circle
    -SSH x15
    -LBC x15
    -Burpees x15
    -Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up)

    Mosey to 2nd Station: Carillon Steps
    -Jog up steps
    -Broad jump across Carillon base
    -Jog down steps
    -50% jog to flag & back
    -Rinse & repeat, increasing intensity of out & back jog to 75% then 100%, until time’s up

    Mosey to 3rd Station: Uneven Bars
    -1 pullup, 1 chinup, 1 hanging knee raise
    -10 snow angels
    -10 sea turtles
    -Rinse & repeat, upping bar reps to 3 then 5 each, until time’s up

    Mosey to 4th Station: Jacob’s Halfpipe
    -Up & down the halfpipe we go
    -3 mountain climbers on the top of each side
    -Random planks in the valley, to allow a quick breather
    -Rinse & repeat until time’s up

    Mosey to 5th Station: Jump Little Children Concert
    -Bunny hop up steps, jog back down
    -Lunge up steps, jog back down
    -Bear crawl up steps, jog back down
    -Rinse & repeat until time’s up

    Rinse & repeat whole circuit

    Moleskin:
    Had to cut 3rd station second time through, as we were running short on time. Wilson though a better name for Jacob’s Halfpipe was Valley of Death. No one disagreed, or either everyone was too winded to do so. Apparently there was beer to be had at Fudd’s Friday night, which probably kept numbers low. Just as well, as there would have been a #MerlotSplash or two…

    Announcements:
    Don’t forget to check out the unveiling of the #Punisher on Monday at Linwood Holton Elementary. Earth Day run 4/18.