Category: Richmond, VA

  • Fox Escapes?

    7 men arrived for the RAMM in the Gloom,  4 Chasers and 3 Foxes.

    The Thang

    YHC explained the routes,  Lug Nut, Swirly and YHC would be the Foxes, they would run to Grove and turn Left, and run to Three Chopt, Everyone else would turn right and run to Hamilton and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.  The Fox Chase was on!

    COT

    Moleskin

    #Tclaps to Swirly second day and tackling the run!

    YHC did ask the group if there were any other 10:00 plus pacers in the group,  Lug Nut and Swirly volunteered to keep the pace with me.  As soon as we turned left on Grove,  Lug Nut exclaimed that for the next 40+ minutes, that he would have to hate the Chasers for added motivation.  That plan worked well,  he was the only Fox not to be caught;  although when the PAX arrived at the finish,  Lug nut was no where to be seen around the #ShovelFlag.  TYA went on a search and rescue mission and found him.( TYA is much better at looking for people vs. Blocks)  Looking for that motivation, whether conceptualizing fear of death being a fox, or Hatred of the Chasers,  you have to pick your own thought process that drives you.  Nice Work, Lug Nut!

    There were several other groups running on Grove,  Swirly and YHC noticed the Head lamps at a distance from one larger group appeared to be coal miners running to work.

    When The Scream and TYA caught YHC, YHC could not tell who had been keeping the strong pace,  When asked, both of them thought the other was the stronger runner,  I think that’s how they maintained the 8:50 – pace.  Great Job!

    Loose Goose and Brain Tumor both Kotter’s for the run.  “Welcome Back!”  Loose Goose didn’t seem to know what his pace would be,  TYA quickly spoke up and said,  your coming with the Chasers.  YHC agreed with that Decision.  If LG had come with the Foxes,  he would have been the only one carrying a Block.

    Swirly was wondering after the COT if he could get a new pair of legs for the Rest of the Day. They’ll be at Byrd Park in the Morning.

    Next

    1/17 #Dogpile(ByrdPark/Dogwood Dell) 0600

    1/17 #Gridiron (Pouncey Tract)  0700

    1/20 #noToll (Huguenot Park) 0530

    1/21 Brew Thru  Starts at Strange Ways Brewery 1800

    1/22 #45MinutesofMary (Mary Munford) 0530

  • Blocks & Ice

    With a surprise of fresh “snow” (the Richmond version of 1/4″ or so, not the real stuff) on the ground, 15 faithful and 2 brave FNGs beat the fartsack to post and hoist the blocks. Fortunately for those who didn’t yet have a block, Bleeder/TYA’s stash of extras was intact at the fence line of the basketball court.

    THE THANG

    Grab your block and mosey over to the middle of the field. Drop blocks in a pile and circle up for a warm-up COP: Side-Straddle Hop x 30, Flutter Kicks x 20, Russian Soldiers x 16, Slow Crunches x 17, Carolina Dry Dock x 16 (all in Cadence)

    Hoist your block and line up parallel to the 11s trees. Lunges to baseline along the basketball courts while holding block above the waist (OYO)

    Grab a partner for “There and Block Again” — one partner runs down to touch a tree while second partner does allotted exercise. Rotate once partner 1 returns, plank up on block when done. Allotted exercises: Curls, Tricep Press, Curls + Tri Press (no halt in between), Lawnmower Pulls R, Lawnmower Pulls L. (all OYO)

    Stay in line and do Block Merkins w/ Right Hand on Block x 10, then with Left Hand on Block x 10 (in Cadence)

    Mosey to Tennis Court & school wall for Block Triple check – Partner 1 sprints to fence, Partner 2 does People’s Chair while holding block above head, Partner 3 does mericans on the blocks. Plank up when done. Rinse & repeat.

    Mosey with your block to shovel flag for COT.

     

    MOLESKIN

    Great to have a PAX large enough on a cold, icy morning that YHC had to sometimes repeat instructions to parts of the group. Welcome to FNG Swirly and FNG Stretch, both did an excellent job hanging with the PAX.

    Groans were definitely heard upon explanation of Triple Check, particularly at the mention of People’s Chair with block overhead. Incidentally, in a moment of weakness YHC course corrected and decided to not have the sprint to the fence involve hauling the block.

    “Touch a tree” somehow ended up being “almost everyone converge on a single tree”. That same tree had a nice sheet of ice leading up to it. LG (and others?) nearly slid head first into it more than once. Wilson adjusted his route to stop short of the tree at least once, but Toga called him out on it and it didn’t happen again.

  • It’s better when wet?

    The Thang

    Mosey to center of parking lot

    COP

    20 x SSH

    20 x LBC

    15 x Hillbillies

    15 x Freddie Mercury’s

    mosey to back soccer field

    Four Corners

    Run to corner do 10 burpees

    run to next corner do 20 lbcs

    run to next corner do 10 merkins

    run to next corner do 20 ww2 situps

    rinse and repeat +5 on each corner

    slow deep knee bends when finished

     

    leaders run lap and try and catch rest of PAX

     

    Run to corner do 20 burpees

    run to next corner do 30 lbcs

    run to next corner do 20 merkins

    run to next corner do 30 ww2 situps

    rinse and repeat +5 on each corner

     

    Mosey to bleachers

    Triple Check

    dips

    alternating arm planks

    sprint across the field and back

    rinse & repeat

    mosey to basketball court

    regular suicide

    COT

     

    Moleskin

    Nice job to the FabFive: Wilson, Toga, Doner Kabob, Chum Bucket, & Loose Goose for making the extra lap around the field

    On the 2nd Four Corner. Johnsonville led the way for the “less than’s” and barely beat Wilson to the finish.

    YHC notes that sometimes following the crowd is acceptable, turn 2 of the Four Corner’s offered an opportunity for wet or semi-dry LBC’s. Note to self, if the rest of the group finds higher ground, do the same.

    Sincere apologies to Wedding Singer, the late night hot dogs & brunswick stew created an explosion at the completion of each WW2 sit up that was well, explosive.

    Wilson’s Wife continues to be a topic of 1, not sure what else to say about that.

     

    Next Workouts:  Thursday #45MinutesofMary – Mary Munford 0530

    Friday Run  #RAMM- Mary Munford 0530

    Saturday #DogPile- Bryd Park/Dogwood Dell 0600

    Saturday #Gridiron- Pouncey Tract Park  0700

     

    By Lug Nut

  • Rugby Nation


    6 faithful posted for a glorious Saturday Gridiron workout. We anticipated late arrivals from those attending the earlier morning workout at #DogPile.

    The Thang:

    Chum Bucket Q
    Mosey to school soccer field for COP
    25 SSHs
    25 Imperial Walkers
    25 Windmills
    Stand in squat position while passing rugby ball around the circle

    Jog around soccer field to school football field for the Ball and Half Beast
    Start at 50 yard line and jog to south end zone while passing the rugby ball
    Turn around and return to the 50
    From the 50, run towards the north end zone completing 6 burpees at the 25 yard line, the end zone, back to the 25 yard line, and return to the 50
    Repeat passing drill heading south twice more and and likewise with Half Beast heading north – merkins and mountain climbers as other exercises

    Jog towards and through the parking lot to the volleyball courts

    (Consipiracy, Lug Nut & Johnsonville enter stage left)

    Bear crawl across the courts and follow with 50 LBCs
    Jog into the woods via the trail provided
    At stop 1, complete 25 one-armed upright merkins per side using trees provided and follow with 50 LBCs
    Stop 2, complete 25 squat jumps and follow with 50 LBCs
    Stop 3, complete 25 step ups per side using fallen trees provided and follow with 50 LBCs

    Tag up with Döner Kebab to Q

    Mosey to lower baseball field.

    Burp & Merk 1 to 9 back to 1

    15 second mosey to bleachers

    Tibatta: Dips x 8
    Tibatta: Imperial Squat Walkers x 8

    mosey to main football field

    X’s & O’s for 2 minutes

    Moleskin:
    25 degrees with the sunrise feels a lot warmer than 12 degrees in the dark. Shovel flags think so too.

    TClaps to Conspiracy, Lug Nut & Johnsonville for making it to half of our workout after attending the first 6am Saturday workout in Richmond.

    YHC learned what YHC stands for.

    Lug Nut was not bare-legged. #awkward

    YHC increased the Burp & Merck by 1 since the last time it was attempted. Next time we’ll go to 10.

    Johnsonville appreciated the intensity of the final 18 minutes so much that his lower body rested (stopped responding?) during the X’s & O’s.

    Chum Bucket wants to incorporate a tower climb into a future GridIron workout, but Wilson thinks we should get approval from his wife first.

  • Just relax and breathe easy…

    As this was an “exploratory” test run for a new AO at Byrd Park, I encouraged the PAX to relax and breathe easy to help this go more smoothly.  It was a frosty morning for our little experiment, but I think we learned a lot and will be at it again next week.

    THANG:

    Mosey to Carillon circle for warm-up:  Split Jumps, Larry Craigs, Mtn Climbers, bicycles

    Mosey to VITA for to start the course:

    1. 3×10 pull-ups while your partner does squats
    2. mosey to rope where YHC and one other failed miserably on a rope climb.  YHC is blaming that on the cold and the chain on the bottom part of the rope.
    3. Mosey to rings for 2×10 curl-ups while partner does LBC
    4. Mosey to A Frame for up and over while partner does Dollys (Note: Conspiracy motivated a few of us to do this inverted)
    5. Mosey to single leg up lunges 2×10 ea leg
    6. Mosey to next bar for push fest: 20x merkins, 20x derkins, 20x larry criags
    7. Mosey to dip bars for 2×10 dips while partner does walking lunges
    8. Lunge walk to next tree and complete VITA

    Mosey tour of AO led by Conspiracy followed by 4x run Carillon steps

    2×10 box jumps on lower steps

    Mosey to COT in Dogwood Dell

    This really was a fun little experiment with about 3x more people than I expected.  That’s a lot of commitment for a relatively new region, and some of the PAX were off the next workout #TClaps.  We did have a flag provided by Bleeder who left it outside hise garage for our 0530 pickup.  Special thanks to Bleeder for not having the werewolf out that morning.

    The AO truly has a lot of potential, and Conspiracy has a lot of experience working out there.  I think we have found a new home for our earlier Saturday workout, and the race is on to name it.  The leading contender so far is “DogPile” provided by Lug Nut.  The best part was rolling up on some other group who was about to go on a 0700 run, and they seemed very intrigued that we were finishing our workout.  EH happened.

  • Following the Frozen Fox

    3 Frozen Runners appeared in the Gloom.  It felt Sunny and 70 compared to Yesterday.

    The Thang

    TYA explained the Route,  Bleeder would be the Frozen Fox, He would run to Grove and turn Left, and run to Three Chopt,  TYA and Scream would turn right and run to Malvern and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.

    COT

    Moleskin

    YHC enjoyed being the Fox, to see if TYA and Scream could catch me; for the first mile I was looking for a target to chase,  then after I passed them on the return to the SF;  I realized a fox does not survive the chase;  which put some extra strength into my step.  You never know how fast you can run until your life depends on it.  ( next time YHC plans to leave a Chalk Board sign at StarBucks Free Coffee/water to  All F3 Runners Until 6:00am)

    (per TYA) Once again Bleeder proved that he does indeed possess scary speed.  With approximately 100 yards left in the run he sprinted to the shovel flag at an impressive rate, leaving The Scream and TYA in the dust.  Upon reaching the shovel flag, Bleeder collapsed into the frozen tundra.

    Total distance covered:  The fox made it 3.6 miles at a pace around 11:40 per mile.  Scream and TYA covered about 4.4 miles at  somewhere close to a 9 minute pace.  Not blazing speed, but an improvement by all.

    The Scream maintains that all of his friends from Maine, believe the Heat wave that we are having is perfect running weather,  TYA was unaware that The Scream had a plethora of friends from Maine.

    The Tomatoes appeared again on the Basketball courts,  TYA welcomed them back in the normal yankee way.

    The Scream continued with his superior counting skills, during the numberama,  although there were three of us,  we did manage to get to 79.  The Scream has contemplated teaching the “Economics and Art” class at UR, but most of his friends from Maine have pushed him to have an art gallery showing thermometers instead.

     

     

  • #45MOM PAX Overcomes Frozen Tundra

    Twelve of the F3Richmond faithful bravely dragged themselves out into 12 degree F temperatures to choke down a very large #RedPill this morning. Here is how it went down:

    THE THANG (Jville on Q):

    Mosey to COP

    50X SSH to heat things up a little
    15 X Merkins
    19X Imperial
    25X Windmills

    Mosey to soccer fields for The Beast

    6×6 Burpees OYO / Plank
    6×6 Freddie Mercury / Plank
    6×6 Jump Squats / Plank
    6×6 Wide Merkins / Plank
    6×6 (per leg) Single Leg Air Humps / Plank
    6×6 Carolina Dry Docks / Plank

    Mosey to Benches and Picnic Table for Lindays

    30x Dips / 10x Merkins  OYO
    25x Dips / 15x Merkins OYO
    20X Dips / 20X Merkins OYO
    15x Dips / 25x Merkins  OYO
    10x Dips / 30x Merkins OYO

    Plank and Hold

    Mosey back to Shovel Flag

    COT

    MENTAL MOLESKIN:

    Very interesting that the headcount equaled the Fahrenheit temperature this morning.  #Tclaps to all that posted, especially Lugnut, who kept alive his streak of showing up in shorts no matter what.  A motion has been made (and is hereby seconded) to rename Lugnut “Frozen Rotors.”  There is also a drive among the PAX to chip in and buy Lugnut some proper winter workout gear. What a loving bunch we are at F3Richmond.  #NarcissisticPride

    It did seem like everyone stayed in their cars right up to post-time, but maybe I just imagined that.  TYA commented (in the same exuberant tone that he evokes #FEBAs) that it felt “sunny and 70” to him.  I did throw in a few extra Yankee Aggressors for TYA this morning in the midst of the Beast.

    The Scream’s counting skills were on display, 86, 79, and 93 somehow finding their way into a countdown from 10.  We are pretty sure that The Scream’s successful career as an artist and art professor does not involve paint-by-numbers.

    Speaking of streaks, ChumBucket was just barely late this morning, but did manage to keep his LIFO streak just barely alive.  We reaffirm that it is ok to be late as long as you post.

    TYA and LG did some AO RECON in search of the Blocks after COT. They were found after some errant wandering.  Side note, don’t send out TYA and LG for search and rescue missions.

    Bleeder and Lugnut were checking their V8 sound comparisons on the way out this morning; Merican Thunder versus German Growl! Great way to start a morning!

    Sincere thanks Bleeder for putting together most of this Backblast.

    — Johnsonville

  • The Scream learns to count (or maybe not)

    counting

    10 strong and warm bodies posted for The Scream’s Virgin Q this morning at #Notoll.  Fun and a little pain was had by all.

    The Thang:

    Mosey to field after a short run around the AO

    SSH x 21

    Wndmill x 20

    Imperial Walkers x 24

    LBC x 20

    Peter Parker variation x 20 each side

    Bear crawl to mid field, backwards run to endline, backwards crab walk to mid field, lunges to start

    Rosalitas x 20

    Protractor for 2 minutes

    Flutter kicks x 20

    Hello Dolly x 20

    Tabata sets, one with dips and the other with squats.

    Mosey to basketback courts for the king of hearts.  First set of suicides were regular, second set was backwards and the third set was side shuffles.

    Q to TYA

    Plank, then 30 x LBC, Mosey to shovel flag for COT.

     

    Great Virgin Q for The Scream.  Way to get out there and lead the group.

    We definitively now know that artists cannot count, at least in F3/military form.  Scream constantly switched his cadence calls from 1: acting both as the PAX and the Q (1,2,3, 1, 1,2,3,2, 1,2,3,3….)   2.  counting as the Q normally does, but for some reason skipping the number one (Johnsonville helped the Q by calling the 1 count) 3.  skipping the Q count all together and calling only the PAX numbers and  4. not counting at all.  Despite the cadence challenges The Q and PAX survived and had a challenging workout.

    Kotters go out to Pelosi 5-0.  He had been on hiatus for a few weeks, but came back and acquitted himself well.  Holidays, family illness, and travel had him out of town, but he beat the fartsack this morning to get back out there with us.

    Scream turned to TYA (who was supposed to Q half of the session) at 6:12 (42 minutes into a 45 minute workout) and said, turning the  Q over to TYA.  Adrenalin and a virgin Q will skew your sense of time.  #selfsmoked  #needawatch  Toga also noted that at the beginning of the workout the cadence was at hyper speed.  If there is a sudden wind in RVA it is because the PAX was doing SSH and windmills at 2x the normal speed.

    Loose Goose is recruiting participant to his next monthly challenge.  This month the challenge consists of doing 100 Merkins and 30 pull ups per day for the Month of January.  Overhead after the workout, Loose Goose is trying to work on “good form” pushups.  You would think after 10,000 or so, your form would be pretty buttoned up?

    Bleeder continues to torture TYA in the sprints (especially suicides).  TYA, although pushing himself on the sprints continues to get smoked by all comers, including Bleeder with 1.5 usable legs.  Of course, Bleeder cognizant of TYA’s fragile ego, taunts TYA at every opportunity.

    Lots of talk about Tea bags at one point in the workout.  You will have to ask Doner Kebab and Toga about that part.

     

  • It’s kind of a hill

    12 posted for what might have been a downpour but ended up being a downright pleasant morning.  Spirits were high as YHC started an industry standard warm-up and then headed for the playground.

    THANG:

    Mosey to lower field to learn it was closed.  YHC wonders if this is because of our intrepid bunch of ground scratchers.  Mosey to field inside track for COP:  SSH, clerkins, sit-ups, mtn climbers

    Mosey to playground for 3x:  10 supine pull-ups, 20 dips, 20 marching planks

    Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the hill” (more of a bump in the field).

    3x: 10 burpees, run to sand volleyball court, 10 jump squats, run back up hill

    3x:  10 diamonds, run to volleyball court, 15 mtn climbers, run back up hill

    Hand-off to Conspiracy

    Mosey over to the pull-up bars via the trail:

    HIT Deconstructed Burpees – 30 secs on, 15 sec break after each.

    – air squats
    – thrusts

    – push ups

    – thrusts
    – squat jumps (whoops, we forgot these)
    – pull-ups (with spot, if needed)
    – burpees
    – chin-ups (with spot, if needed)
    Mosey over to the shovel flag.
    Announcements:
    – There’s interest in doing the the Speak Up 5K as a group.  (Not really a CSAUP because it’s not stupid nor pointless). We’ll look into t-shirts. Scheduled for Sept 12, 2015.
    – The Scream is designing a Richmond F3 logo for t-shirts.
    – Earthworm wants a few guys to do the 4 State Challenge (hike 42 miles from VA, through MD, WV, and ending in PA) on the AT in June. http://www.backpacker.com/trips/maryland/appalachian-trail-four-state-challenge-pa-va/
    – Loose Goose threw down another challenge:  100 push-ups and 30 pull-ups per day in January.

    – Johnsonville lead the charge in requesting more pull-ups during our workouts. Challenge accepted!

    – Great seeing Orville back.  His New Years resolution was to exercise less and eat more. Not sure he’ll get much help from us.
    – We will conduct BrewThru #2 in place of our 1/22 standard 2nd F HDHH.  Stay tuned for more details, but it will start at 6 PM 1/22 at a location TBD.

  • A Guinness and a run for breakfast

    5 Strong PAX posted in the crisp clear morning at Mary Munford.

    The Thang:

    Stretch.  Run around school, left onto Grove, Run to corner of Three Chopt and Grove, turn around, run to corner of Westmoreland and Grove.  Turn around and pick up last runner and bring it back to the shovel flag.

    6MOM, dealers choice

    20 x LBC

    15x Russian Twists

    15x Hello Dolly

    15x Rosalita

    15x Freddy Mercury

    COT, great close out by Guinness.  Off into the day, 4 miles under our belt and feeling great.

    Moleskin

    Pleasure to have Guinness from NC join us again for todays workout.  Great to have visitors.   We look forward to your return next time your are in town.

    Four of today’s  five PAX are now 2 for 2 in 2015.  The Scream, TYA, Guinness and Conspiracy have both posted for the workouts on the 1st and 2nd days of 2015.  Only 363 days left for perfect attendance for 2015.  Despite a HC for today, Wilson and Johnsonville decided to spend the morning in the fartsack.