Category: Richmond, VA

  • American-Mexican Relations Are Perplexing

    A Terrific Twelve turned up for WDog for another cool fall morning in the gloom.  The PAX knew it was trouble when YHC brought out the headlamp.

    COP- 15 of SSH, Mtn Climbers, Freddy Mercurys, Merkins, DQs. Mosey to field for: Bunny hops and butter kickers, x2. Then Karaoke across x2. Mosey to Rusty Cage.

    Pull Ups and Chin Ups. 4,6,8 then back down to 4. Then Jerkins, 2 sets of 6 each: overhand and underhand. Back to Pull ups. AMRAP with partner, 2 times  then AMRAP Jerkins x2.

    Mosey to Carillon for Triple check. Plerkins  (Elbow plank and Derkins on partner back) while runner goes up and down Carillon.

    Mosey to field for Honeymoon Suite: Diamond Merkins  (focus on triangle placement ), APDs, Monkey Humpers, more Diamond Merkins, the ln Pickle Pounders. Finish up with Circle Burp. Mosey back to flag.

    COT and BackBay took us out.

    NMS – YHC learned upon arrival he was the topic of discussion at Spider Run yesterday, thanks Splinter. At least that lead to a legitimate chance to use a Lebowski quote in context. YHC was also surprised to see TYA post, given his longstanding aversion to YHC’s Qs, maybe he has heard Honeydo Qs are getting soft, and we can’t have that.

    The PAX spent most of the beatdown in the dark at the Rusty Cage. There was some confusion as to how the 468 was to work but the PAX figured it out. On the 2nd round YHC made the call to AMRAP the pull ups to which some PAX wondered what that meant. Apparently we do not AMRAP enough exercises and YHC will aim to fix that. Also PAX be warned there is a written part of Corporate re-certification that pulls heavily from the Lexicon.

    This 2nd iteration of the Triple Check using Plerkins was a hit again. YHC made a crucial miscalculation by partnering with PAX member with tree trunks for legs making the plank all the more painful.

    The Honeymoon Suite produced very ltitle mumblechatter this time, even with the addition of the Diamond Merkins. Either the PAX was spent by then or the HS has outlived it’s cache. Also good to see Peaches out 3 days in a row this week, Aye!

    Announcements- be sure to EH and sign up to help with a Hampton Roads beatdown in November. DK is leading a 2.0 friendly Gridiron this Saturday.

    1. Pleasure as always to step out and lead this am.

     

     

     

     

  • Pre-Blast for GridIron on Sat Oct 15, 2016 – 2.0 Friendly Workout!

    Döner Kebab is Qing a 2.0 friendly workout at Grid Iron this Saturday.
    Bring your sons and/or daughters and/or selves for some fun.
    YHC will work on the Chicken Whisperer’s cadence calling to see if he’s up for leading some COP!

  • Born to Run Baby…

    Yes I know it is cliché, but on this day in history (’75) Springsteen had his first pop hit with “Born to Run.” How fitting given the 7 devoted who showed up at UR for today’s Spider Run. Chosen route was the River Run (take TYA bat cave, cross the bridge, take Riverside Drive to Cherokee and then back).

    YHC was pleased to be back in groove of posting a weekday run. Whether due to the weekend trail run, or just a protracted recovery, YHC was a little stiff near the end of the run but enjoyed the cool weather and conversation nevertheless. On the way back, several PAX avoided the bat cave and chose the entrance to UR for their return – in the interest of keeping their feed dry or at least not getting them any wetter due to standing water along the path.

    YHC found the pre-and-post run chat quite educational: While it may take a village to save a pair of skunk-laden running shoes, you can come out ahead with two pair; Cucumber wipes are the swiss-army-knife of personal hygiene; Relieving oneself on someone else’s front yard is moderately acceptable, but on one’s own front yard?…not so much.

    See you in the gloom guys

    Saab abides

  • Building Blocks of Pain

    16 F#RVA Daville faithful fought off the fartsack on a crisp fall morning to make themselves and the community better by pushing through a beatdown that went something like this:

    Start of in plank at Shovel Flag.  Wilson’s wife, Fudd’s wife followed by merkins x 12 IC

    Mosey across parking lot to YHC’s trailer to select  your Building Block of Pain (cinderblock) to be used throughout the rest of the beatdown.  Circle up in center of parking lot for COP.  Exercises:

    Invisible Jumprope x 20 IC, Arm circles x10 front and back IC.

    Mosey to front door of Atlee High School with block.  Lunge to bus loop with block.

    Four corners around outer bus loop.  Exercises included LBCx25, Flutterkickx25, WWIIx25, Freddie Mercuryx25.  Run between stations with block.

    Mosey to behind Atlee High School for Triple Check.  Run with block to other side of bball courts.  Kettle bell swings, and balls to the wall.

    Restrictor plate removed for suicides. (without blocks)  Regular, Burpee, Run backwards, Reverse Suicides.

    Mosey to greenhouse with blocks.  Lunge back to YHCs trailer to return block.

    Merkin Ring of Fire (merkinsx10) and Burpee Shuffle.  Mosey back to Shovel Flag.

    COT, Numberama, Namearama, YHC took us out with prayer.

    NMM : So when YHC showed up to the DaVille AO with the trailer, it might have been assumed that the PAX was going to have a little fun with the Tractor Tire.  Wrong. (Sorry LabRat) Instead YHC visited one of TYAs jobsites (with his permission of course) and came home with 18 of the most beautiful cinder blocks you could ever want to swing and/or carry during a workout.  We did both and the PAX crushed this morning beatdown, even with the restrictor plate included.  Couple of observations from this morning:

    YHC has finally figured a way to keep up with Anchovy, Phonics, and Spike.  Add a cinder block to the mix.  Although their speed immediately returned during the suicides (sans blocks) and YHC could only see their backs.

    YHC noticed the DaVille PAX this morning included 3 members under the age of 18 (Guppie, Chapstick and Psycho)  Amazing young men to be up at 500am and start the day the only way F3 men know how.  Much HATE and RESPECT.

    45 minutes of running around Atlee High School with a group of guys carrying a cinder block is a hell of a lot of fun.

    Circle K

    Aye!!!

  • Freddie Mercury was alive and well at NoToll this morning

    19 strong and faithful F3 beasts posted in crisp October morning air for a beatdown that went a little something like this:

    Mosey to fields and 2 laps around the fields to take care of the daily mile for those participating in the challenge.

    Circle up in the parking lot for COP:

    • SSH x25 IC
    • Don Quixote x10 IC
    • Imperial Walkers x15 IC
    • Hillbillies (Jville hop optional, except for Jville) x15 IC
    • Copperhead squats x15 IC
    • Merkins x10 IC
    • LBCx x25 IC
    • Flutter Kicks x25 IC
    • 10 8-count body builders OYO

    Mosey to the pavilion for dip and derkin Lindsays.

    Partner up along the sideline of the field for a little partner chase. Partner 1 lunges across the field while Partner 2 performs 3 Burpees and then sprints to tag Partner 1 and flapjack.  On the way back across the field switch to bearcrawls and 5 merkins.

    Mosey to basketball courts for partner suicides – Round 1 – straight suicides while partner does box cutters.  Round 2 side-shuffle suicides while partner does Freddie Mercuries.

    Finish with a merkin/plank Ring of Fire – 5 merkins then pass and 5 merkins at the end together in cadence.

    Back to the flag for COT, number-rama and name-a-rama, then YHC took us out.

    NMS:  The Fall air was in full effect this morning and it was glorious.  Wilson felt right at home with most of us joining him and wearing long sleeves.  The PAX worked hard today with a fair amount of running and a focus on the arms after Rosie’s No Glam workout put a hurting on YHC’s legs yesterday.  The best part was the Freddie Mercury salute kicked off by Toga and joined in at random times by many of the PAX – nobody here is winning the Voice anytime soon, but that shouldn’t stop us from belting it out.

    Strong work this morning gentleman, it was fun.  Thanks for letting me lead.

    No more Gumbo for you!

     

  • Bear Creek 10 Miler – 12/4

    I have heard some rumors that the race was closed because it was full.  I checked today and it is still open.  Use the link below to register.

    https://www.raceit.com/Register/?event=38433

    TYA

  • I just wanted to tell you that you taught my wife…

    6 Mechanicsvillagers showed up for this week’s episode of Tomato run.  The weather was such that the pax had a choice in dress this morning, and you had to deal with the consequences.  Route:

    -6 milers:  Out and back to the King’s Charter clubhouse.

    4.4 milers: Out to the 4 mile turnaround, get lost on the way back, go into several cul-de-sacs looking for the trail back, then run out Honey Meadows to the front of the schools and cut across the parking lot.

    So, the pax organically split in to 2 evenly manned groups, with the Sugar Ray’s no doubtedly feeling the calling of speed with the brisk temperatures.  YHC gave them the go-ahead to let the horses run, while Opus, Lab Rat, and Spit opted for a more mosey-esque pace good for guys either trying to get their running legs or trying to recover from 2 hour workouts and long Sunday runs.  At about the half way point, Spit dropped the bomb on Opus (an elementary school teacher) that he had in fact taught his wife in his early days as a teacher.  So much for feeling young again!

    The 6 milers came in hot a few minutes late, after clocking some impressive paces for the last mile when they figured out they were out of time.  With all the bro-code runs of late, it was actually pleasant to see these gifted runners sucking a little wind!  Way to put in the effort, gents!

    YHC had chosen to tough out the weather in traditional light short sleeve shirt thinking he would warm up in a few minutes.  However, with the wind still whipping, Lab Rat never got warm.  While it felt good to be chilly for the first time in months, the hot shower after felt even better.

    Announcements:

    Bear Creek 10 miler Dec 4:  http://www.rrrc.org/events/2016-bear-creek-10-mile-trail-run

    Bel Monte 25 50K Mar 11:  http://belmonteraces.com/

     

    Lab Rat out

  • No Glam reprise…almost

    3 River Run regulars and 1 RR virgin rolled into the parking lot,  1 on foot, for a No Glam reprise, well almost.

    THANG

    Mosey to the basketball courts for a warm up of SSHx20, Invisible jump ropex20, DQx10, Copperhead squatsx15.

    Mosey to bus loop for agility: 2 laps doing karaoke, high knees, butt kickers, bounders and backward run.

    Find a bench 20 step ups, 10 leg thrusts; 10 step ups, 20 leg thrusts; 20 step ups, 10 leg thrusts.

    10/2/10 ladder -10 jump squats, 2 mountain climbers, 10 ball dippers then run a bus loop lap

    Increase by 2 each time up to 20/12/20.

    Back down with squats, calf raises, step behind lunges, shorten the run to across the bus loop turnaround.

    Mosey back to the basketball courts for single leg APD x10, American Hammer, Heels to Heaven, Freddie Mercury and 2 rounds of Monkey Humper ring of fire.

    Mosey back to the flag.  Numberama, Namearara, COT, YHC took us out.

    NM

    A cool and clear fall morning greeted the PAX and McRib for his first of many River Run postings.  Gumbo came running in across the wet field having already put in his daily mile and not knowing YHC had a No Glam/leg day surprise for the PAX.

    Flipper reminded YHC recently of a Punisher beatdown by the one we know as Splinter that was all legs, hence No Glam.  This got YHC thinking that it should come back and what better time than a Monday.  YHC recalls that beatdown very well for some reason and tried to recreate is as best as I could.  YHC added a little Mary to the end so the PAX could do a little star gazing since it was such a nice clear morning.

    The convergence success amid the downpour was discussed.  The rain may have kept a few FNGs away, I know of at least 2, but it was a great event regardless.  Thanks to those who organized it.  Thanks also to Bleeder and Flashdance for the arm circles, 164, sure, why not.  Since McRib and you other government employees get this Columbus day off, enjoy, some of us in the private sector didn’t even realize today is one of those fun holidays we can only dream about.

    Stay awesome, Rosie.

  • In 1492 F3 Richmond…

    Seven veterans and one FNG posted for a Columbus Day workout.

    The Thang:

    Mosey around road, circle up in small field – Merkins (10), Mtn climbers (15), Plank Dips (10), Freddie Mercury (15), repeat all four, Don Quixote(10), Hillbilly(15)

    Mosey down stairs to valley of doom (YHC thinks that’s what the area is now called).

    Curb crawls Irkins up to 4 and back down using stone benches/wall.

    Lindsays – step ups and flutter kicks

    Mosey to field near house – Polar Bear crawl to the other end, Polar lunges with squats every 5 steps back.

    Triple check – SSH, WWII situps, run around parking lot

    Ring of Fire – two rounds burpees, one round merkins (10), one round heels to heaven (10)

    Moleskin:

    Great job getting up and out to the early workout today PAX, it’s now always as easy on a federal holiday. Upon entering the neighborhood, a tree had fallen across the road and blocked the path. YHC encountered the same obstacle in his own neighborhood but managed to make it to the workout on time.  Acorns menaced the hands and backs during the valley of doom exercises. This, in addition to the brisk temperature, feels like fall is upon us.

    T-claps for T-Swifty, Honey Do’s kid, for making his FNG appearance this morning. PAX had an idea for a mini-melon name but upon hearing he did not like T Swift, and his fast pace in the workout, T-Swift stuck. Never disclose your thoughts on the naming process my friend.

    YHC missed the convergence but heard it was a good workout in the rain. 44 strong at both workouts! Great job.

    Announcements – keep an eye out for this month’s happy hour, hasn’t been decided yet. Otherwise there’s a couple runs, one that’s full and a 50K in March.

    -Singer

  • Voyage to the Old Worlds

    Four PAX launched their weeks in proper fashion with the Punisher.

    The Thang:

    Mosey to the concrete circle in front of the school for COP.  IC: SSH x25, Don Quixote x10, Arm Circles x10 forward/reverse, Stick in the Mud/back lifts x15, Merkins x10

    Mosey to the map on the basketball court, around where San Salvador Island would be.  In pairs, PAX voyage to different destinations for exercises, then return.

    Voyage 1: Monkey bars (audible: soccer goal) for 10x pull ups for each PAX

    Voyage 2: Corner at Labernum for 25x jump rope and 20x American Hammers

    Voyage 3: Front wall of school for 20x Donkey Kicks and Balls to the Wall

    Voyage 4: Pavilion for 20x Hail Marys

    Voyage 5: NW corner of property for 20x Plerkins

    Plank exercises in between.  Shuffle pairs of PAX after one set of voyages and repeat.  Voyage 1 was not repeated.

    Mosey to front of school for Hands of Time.  COT.

    NMM: Four voyages were planned, but one “old world,” the monkey bars, was closed for repairs.  PAX improvised with the soccer goal.  Chum devised a brilliant scheme where one PAX would plank on the back of the goal while the other completed pull ups on the upper 90 of the goal.  Still, the goals were slippery, and YHC was in need of a spot.  YHC asked TenCan for a two count, and TwoCan responded with a ten count.  Thanks for picking YHC up.

    Welcome to Ickey Shuffle, visiting from Charlotte.  He will be working with/for CapTech today and tomorrow, so CapTech PAX be on the lookout.