Category: Richmond, VA

  • Towering Inferno

    DogPile this Saturday was lightly attended, but the PAX there acquitted themselves nicely.

    The Thang:

    Mosey around circle twice to warm-up in the center: 10 burpees, 10 diamonds, 20 split jumps, 20 rosalitas

    Mosey to pull-up bars for 8 pull-ups, 16 merkins, 24 squats: 3x

    Mosey to Carillon for “The Towering Inferno:” PAX partners up and ascends the stairs to start wheelbarrow to other side, run down, and then the wheelbarrow carries his partner to the planters in front of the Carillon.  The same person is the wheelbarrow and mule for 4 reps then flapjack (yeah, that sucked a bit).

    Mosey to bowl behind amphitheater for Jacob’s ladder using burpees (little to no mumble chatter and a smoked looking PAX)

    Mosey inside amphitheater for 4 minute’ish AMRAP box jumbs up the stone seats

    Wallcrawlers around theater to the right then left

    25 OYO leg raises with legs over the seats and full range of motion

    Another 4 minute’ish AMRAP running the amphitheater seats

    Mosey to flag for COT:

    Moleskin:

    YHC has a confession to make.  The name o’rama and number o’rama were totally skipped.  YHC knew something was off but the preceding 60 minutes allowed a  bit of brain fog to settle in.  At least we kept the COT.  There may have been some testers in this workout, and YHC thinks most will agree except for Orville, #LarryBird, who treated it like another day at the office.

    We may have found a way to fix our math problem.  You explain things to Fudd and make him read it back to you for verification.  The number of pull-ups, merkins, and squats were never asked again.

    I’m looking forward to hearing some blistering times from the F3 crew that was crazy enough to complete the traffic jam that is the Monument Ave 10k.  Let’s see some posts!

  • Pre 10k Saunter

    Five Friday faithful and one FRNG posted for a pre-Monument Avenue 10k Saunter.

    The Thang:

    Two routes.  Route one go to Grove, take a left on Grove, all the way to Three Chopt, turnaround, run around the school back to the shovel flag.  Second route.  Run to Grove, right on Grove to Malvern, turnaround, all the way to Three Chopt, turnaround, run around the school back to the shovel flag.

    COT and off into the day

    Kotter to Lockjaw.  Lockjaw had been a regular Friday morning run guy until his second Wednesday night Brew Thru.  I do not have confirmation on how many beers in he was, but at some point on the run he twisted his ankle, putting him on the IR for 2 months.  He acquitted himself well on this run, keeping up a healthy pace the whole way.  Just a couple more weeks and he will be back to his old form.

    Today was Rest Stop’s virgin Friday Run.  Not having seen the rest of the crew run, he decided to join Sippy Cup on the long route (rookie mistake).  To his credit (and due to the fact that he is a HATE HATE 26 years old) he hung with Sippy all the way to Grove and Libbie (no startbucks break) where he turned back towards the shovel flag.  Great job Rest Stop, good to have you out there on Friday and we look forward to seeing you out there next week.

    The rest of the crew anticipating the next day’s 10k took a nice easy run.    Interesting observation afterwards:  Our route today was a quarter mile shorter than our first RAMM run.  Although we all took a slow pace today, it was much faster in all cases from where we started.   Week to week progress is hard to see, but when you measure it over longer periods of time, the improvement is more than obvious.

  • Cell Block D, The Great Escape

    Great Escape

    13 Prisoners were Transferred to Cell Block D to soon become Freemen

    The THANG

    30x Skull Crushers, When first person is done, Scream Escape, rotate to next station,
    Balls to the Wall
    Freddie Mercury
    High Jumps on fence

    Plank up

    Six Minutes of Mary (in 3 Mins)
    All men set Free to go about the day.
    COT

    Moleskin

    TClaps to TOGA for the Suggestion that we bring the Blocks back, YHC was most appreciative of the suggestion. It made the Prison theme workable without using Johnny Cash.

    As the pre-workout crowd was gathering, LugNut stepped up with an effective attempt at an EH. Note to self, a light on your ankle can be a effective leadership tool in the gloom. It appears that Ankle Light Man was leading a different group around the AO.

    Kotters to Loose Goose and Orville, Glad to have you guys back in the fold at 45 MM.

    Scream is hosting a T-Shirt Design Summit at UR on Friday in the Dining Hall, TYA and YHC plan on being there, If you can’t make it, and have design suggestion, Keep Calm and Send them on. Any ideas are welcome.

    The post workout F2/Fellowship was great to be able to stand outside, It did feel Sunny and 70. Many of the Faithful hung out until close to 7am, when YHC said, I gotta go get my kids!

    Announcements

    TYA is gathering Hard Commits for the Blue Ridge Relay in Sept.

    Next workouts
    0530 Friday Mary Munford RAMM- It’s just a run.
    0600 Saturday Dogwood Dell Dogpile
    0700 Saturday Pouncey Tract Gridiron

    This would be the one to Leave Comments on, in case you were wondering. You are free to do so.

  • Cell Block C

    13 Prisoners were Transferred to Cell Block C

    The THANG
    30x Chest Press, When first person is done, Scream Escape, rotate to next station,
    Flutter Kicks
    Werkins
    Inverted Plank

    Plank up,

    All Prisoners Escaped

  • Cell Block B

    13 Prisoners were Transferred to Cell Block B

    The THANG

    30X Triceps, each arm; When first person is done, Scream Escape, rotate to next station,
    Merkins
    LBCs
    Deep Knee Bends

    Plank up in Center Court

    All Prisoners Escaped

  • Cell Block A

    13 Faithful posted in the gloom to become prisoners in Cell Block A

    The THANG
    Mosey to COP

    25X SSH
    15X Merkins
    20X DonQuixote
    55X LBC

    Run The Loop
    Break in 4 Groups of 5 or lessun The Loop
    Cell Block
    30X Curls When first person is done, Scream Escape, rotate to next station,
    Mountain Climbers
    Dead Cock Roach
    DRY DOCKs

    Planks up then,
    All Prisoners Escaped

  • Q sent to detention!

    Five men decided to exit the fart sack and venture to SOT! Amazingly as soon as we arrived the temperature rose to 70!

    The Thang:

    Mosey around the lap 2x (totalling 1/2 mile)

    Mosey to front of school & circle up (no disclaimer)

    30 SSH

    30 Mountain Climbers

    30 Deep Squats

    15 Burpees – YES burpees in the warm up!

    20 Merkans

    Mosey back to field

    Partner up……………DAMN odd numbers!

    Attempted Fireman’s carry – YHC will note he tried to be “sensitive” and let one person “opt out” as there were 5 PAX. Let me note at least two PAX immediately opted out. We did not do Fireman’s carry. **Note YHC will NOT make that mistake again**

    Wheelbarrow 50 yards – switch then sprint back – Bleeder “sprinted” during the exercise……..again damn odd numbers!

    15 back to back squats – YHC decided to “opt out” and paired the pax. Singer/Rest Stop executed well. Bleeder/Lug Nut need to work on timing/form. We will do more of those! 🙂

    Move to paved area by field

    30 laying tricep presses 15 ea arm

    10 Wilson’s Wife Shoulder Press – Lug Nut did Carolina Dry Docks

    Go straight into Abs! No breaks – need to get beach ready!

    LBC’s

    Rosalita’s

    Hello Dollies

    Cross Leg Lifts

    WWII Sit Ups

    Mosey to Basketball courts

    Monster Suicides

    Regular suicides across 4 courts – 1x

    Regular suicides with 5 Merkans at each stop

    Mosey back to flag…………or so they thought

    Stop for 10 burpees

    Now mosey back to the flag

    Mole Skin:

    Ok, so YHC was WAY behind yesterday and had no time to prepare so I pulled an old weinke out to use. No good! Not a good flow early in the workout. YHC needs to realize weinkies are no good. The second half of the workout was off the cuff and that’s when the chatter stopped. Pretty quiet morning except for Bleeder & Lugnut chatting frequently during the 1st half. YHC will NOT be working off a weinke next Q and will bring the pain. I am placing myself in detention until I redeem myself.

    Decent workout today gents.

     

  • NoToll with a Twist

    Eleven of the RVA faithful returned to NoToll on another cold morning. Welcome spring, I think.

     

    The thang:

    Mosey down to the field parking lot. COP-

    20 Mountain Climbers, 25 Don Quixote, 20 Rosalita

    Mosey to largest soccer field-

    BEAST with a twist

    Beast – merkins, Freddie mercury, deep bending squats, werkins*, mountain climbers, flutter kicks

    Twist – DK was assigned the role of the twist, which is to shout NoToll somewhere in the beast. At the beginning of the werkins run, NoToll was announced stopping the PAX for a 8 count berp and merk (inside the burpee, increase merkins by 1 up to 8 and back down), continue on werkins in the beast.

    Mosey over to the smaller soccer field, sprints with a twist. Swirly was designated the twist.

    Sprint across and back. Sprint across and lunge back*.NoToll was announced ½ back in the lunges and YHC led a 40 count side straddle hop in cadence. Lunge the remainder of the way back.

    75% jog across and back.

    5 Minutes of Mary – 10 count cross leg lift raises, 20 count Hello Dolly, 20 count LBC

    Mosey back to cars*

    YHC NoTolls the run back with a 10 count burpee near the gate.

     

    Moleskin:

    Do remember, YHC does need the disclaimer, he is only a wedding singer. There’s one thing to say about the cold, at least it’s not wet. The NoToll declaration adds a change of pace for exercises such as the beast, however the placement can be crucial. Adding 64 merkins and 15 burpees while making it through a beast werkin run definitely does take a toll. YHC believes this is the first beast he’s been through without a burpee portion, the Pax can thank The Scream for serving up a softball with flutter kicks as the last exercise.

    Great workout guys, see you tomorrow at The Source of Truth for Wilson’s Wife’s Q.

    Announcements- TYA is putting a team together for the Blue Ridge Parkway run on September 11. Each team member will run approximately 17 miles in three separate sections. Last year roughly 30 out of 150 teams were represented by F3.

    -Wedding Singer

  • 6 MONTHS ANNIVERSARY OF THE GRIDIRON INAUGURAL

    Some of the PAX gathered at 0640 for 20 minutes of 3rd F “Pre-Game Gut-Check” (more below in Moleskin).  A glorious morning was revealed by the rising sun as Loose Goose planted the Shovel Flag and the ranks of the PAX doubled to a Faithful 8.  And 8 became 9 after Swirly posted after racing over from the beat down at #DogPile.

    THANG:

    Mosey to far parking lot in front of SPMS

    COP:

    20X SSHs
    20X Don Qioxotes
    20X Freddy Mercurys
    20X Low Slow Squats
    20X Mountain Climbers
    20X Merkins
    Plankorama
    20X Carolina Dry Docks

    Lunge walk to Flag Poles (curb at front entrance way to SPMS)

    20X Merkins
    20X Dips
    Pledge of Allegiance

    Mosey to Field Events venue at front GridIron

    6 Minutes of Mary and Superman
    60 seconds LBCs
    60 seconds of Flutter Kicks
    60 seconds of Freddy Mercurys
    60 seconds of Dollys
    60 seconds of Rosalitas
    60 seconds of Weezy Jeffersons
    Superman with rendition of Greatest American Hero theme song

    Mosey (short stroll a/k/a #DaisyChain) to NW corner of front GridIron

    Four Corner Lindsays/40s

    Corner 1 – 30 Merkins and 10 Imperial Squat Walkers
    Corner 2 – 25 Merkins and 15 ISWs
    Corner 3 – 20 Merkins and 20 ISWs
    Corner 4 – 15 Merkins and 25 ISWs
    Corner 1 – 10 Merkins and 30 ISWs

    Mini-Plankorama ending with Marching Planks

    Onto the track for 440

    Karaoke right, lunge walks, high skips, lunge walks, Karaoke left, lunge walks, high skips, lunge walks

    Daisy Chain to Field Events venue

    20X Merkins
    20X Upward Thrusts
    20X Merkins
    20X Upward Thrusts
    20X LBCs
    20X Rosalitas
    30 seconds of Partner Leg Lift Pushes

    Mosey to Pouncey Tract parking lot

    COT

    Bleeder informed the PAX that F3 Richmond is now 6 months strong.  T-Claps to the LEAP Team that planted the first Shovel Flag for the “Inaugural Workout” at the GridIron on September 20, 2014, and in particular to OBT, Blue, The Mighty Lance, Nancy Drew, Cauliflower, Sir Topham Hat, Disney, White Shoe, MacGruber, Cong Li, and Costco for getting us started the first two weeks at GridIron.

    3rd F “Pre-Game Gut-Check” – we looked at a “reluctant leader” from the Old Testament. Moses: a self-professed “nobody,” without authority, lacking credibility, tongue-tied, and deeply fearful; and yet the man who God chose to lead His people from Egyptian bondage to the gates of the Promised Land. From our weakness God displays His might.

    Swirly turned in a quality double-dip – T-Claps. The frontier at GridIron always keeps its lights on.

    40 year age differential between Cheeta (Johnsonville 2.1) and the War Daddys. Cheetah – thanks for your leadership on the Pledge!

    Someone needs to tie Earthworm’s wrists behind his head during ISWs. Clearly he escaped the intense criticism of Conspiracy – the arbiter of proper form. BTW: Is Conspiracy missing; is there a need for an #APB? Or is the rumor true – he’s too smoked by the DogPile to double-dip?

    Rest Stop’s name belies his #youngmotor – glad to have a F3 Raleigh transplant even if Cheetah stole his War Baby status. We expect some strong EHing on his college and work buddies.

    TYA and Bleeder battling it out for most posts – neck and neck. TYA seems to be F3’s “Bill James” – #Prof.Sabermetrics.

    We learned J’ville needs a watch to keep count. He brings the pain with his 60 second Mary counts that felt like 90. But the PAX had to wrest control a la #Al Haig when J’ville’s recovery count was too slow.

    Loose Goose took out the BOM with his usual strong prayer.

    Coffeteria at the DailyGrind followed for some solid 2nd F to complement the strong dosages of the 1st and 3rd Fs today. Can the exhortation “Don’t tell Lindsay” be added to the Lexicon as a synonym for injury – “help, I’ve fallen and I can’t get up?”

    Philippians 4:13

  • Love Hill.., Again

    Six posted for a beautiful morning in sunny Richmond.., at least it was when the sun came up later in the day.  Here’s the drill:

    Warm-up. 10x up and down Carillon steps, 15 don Quixote, 10 clerkins, 15 hill billies, 10 sit-ups

    Mosey to pull-ups bars for:
    6 pull-ups, 8 squat jumps, 8 full extensions: 4x
    8 body rows, 8 sit-ups, 8 marching planks (2 count): 4x
    8 knees to elbows, 8 diamonds, 8 sprinters (2 count): 4x

    Mosey to bottom of Love Hill for alternating lunges, walkout push-ups, and bear crawls while your partner runs up and back down the hill.  Keep the distance achieved by your partner and flapjack till both are at the top of the hill.

    Moleskin: Math continued to be a regular discussion point over at the pull-up bars.  2 count marching planks appeared to be akin to splitting the atom for some.  YHC told the PAX before we got going that this would not be run intensive due to the amount of run focused workouts doled out by other Qs this week.  To look good in a toga you gotta work the whole body, so you’re welcome!

    It should also be noted that Pelosi and YHC remain undefeated on Love Hill (2-0).  Now, I know some people will say this is rigged since the exercises came from me.  Don’t be a hater!  Just bask in the glow that is our domination.