Category: Richmond, VA

  • F3Richmond Brings in 2015 at #45MOM

    Nine of the Faithful and One FNG bravely dragged themselves out of their post-New-Years haze for a special 1 hour bootcamp workout at #45MOM.  Here is how it went down:

    TYA Q

    Mosey to field

    20 x sides straddle hops
    20 x Don Quixote
    25 x little baby crunches
    15 x Merkins

    Mosey to side of school
    Triple check
    One pax, people’s chairs, second pax, slow squats, third pax run to fence and back (high knees, butt kicks, backwards, sprint), switch and repeat x4

    Mosey to front of school

    “The Yogi Bear”
    Four picnic tables, 1 minute at each station. First station incline Merkins, second station box jumps, third station decline Merkins, fourth station dips. Repeat all four stations twice.

    JVILLE Q

    Mosey to NW corner of AO for enhanced DIRTY McDEUCE consisting of the following:

    12 x burpee OYO
    12 x mountain climber (double count)
    12 x dolly

    Bear Crawl about 50 meters.  Mosey to SW corner of OA.  25 Merkins OYO.  Plank.

    12 x Wilson’s Wife (i.e., partner inverted military press OYO)
    12 x werkin
    12 x Freddie Mercury (double count)

    Walking Lunge about 50 meters. Mosey to SE corner of OA. 25 Merkins OYO. Plank.

    12 x burpee OYO
    12 x standing mountain climber (double count on curb)
    12 x Russian twist (double count)

    Bear Crawl about 50 meters. Mosey to NE corner of OA. 25 Merkins OYO. Plank.

    12 x Wilson’s Wife (see definition above)
    12 x thrust
    12 x LBC (double count)

    Walking Lunge about 50 meters. Mosey to NW corner of OA so Q could recover his fleece.  Mosey to shovel flag for COT.

    THE MOLESKIN

    Four of the eleven-member PAX today were 50+, suggesting that the youngish F3Richmond crowd is starting 2015 with an aversion to pain.  Former-FNG, now known as “Squirrel,” did not get that memo, and found himself Splashing Merlot about a third of the way through the enhanced Dirty McDeuce.  Welcome Squirrel!  Great job today PAX!

    Happy New Year!

     

  • Wilson on Point

    12 showed up in blizzard conditions/snow flurries for a solid workout!
    Mosey around P-lot to warm up
    • SSH
    • Mountain Climbers
    • Deep squats
    • Burpees
    • Merkins
    Mosey to other field & partner up!
    • Wheelbarrow 50/50 – Sprint back
    • Fireman’s Carry 50/50 – Sprint back
    Quick Mosey to P-Lot (so Q could read what was next)
    • Laying triceps 
    • Back to back squats (per Wilson’s wife)
    • Shoulder Press (to prove Wilson’s wife was wrong – we DID do it)
    • LBC’s
    • Flutter Kicks
    • Leg Raises w/ Partner (added some needed resistance)
    • Freddy Mercury’s
    • Some one arm planks tossed in for good measure
    • Hello Dollies
    • Rosalitas
    4 Corners- Stations (one round)
    • Squat Jumps
    • Merkins
    • Burpee’s
    • SSH
    Mosey back to flag for:
    • Mountain Climbers
    • Plank for final minute
    COT
    Mole skin
    Q had vision of flawless execution until Toga jumped on for fireman’s carry and DOWN he went! After a quick regroup onward we went! Chum decided to stay in the fart sack a bit longer and came at some point. Q thought the Shiek was present, but later found out Ricky Bobby was stepping up and decided a Chevy SS was his ride for the day!  Bleeder took off during Fireman’s carry and Toga got fired up! Q is off the eat everything in sight diet so next fireman’s carry Toga can sprint easier!  It was great to see STH back in Richmond.
    PAX seemed interested in the Q’s wife…..video will be released soon! Tools for Wilson on next Q watch & light……

  • 365 Merkins and a Megaphone

    12 PAX, including two guests from NC, showed up for the GridIron on Saturday.

    The THANG:

    Cousteau Q

    Half mile warm-up run from the park, around the school, and around to the school soccer field

    COP

    SSHs

    Ass-Kickers (right lunge, left lunge, down to a merkin and back to lunge position)

    LBCs

    Rosalitas

    Flutter kicks

    Football field circuit

    Partner carries 25 yards each, duck walk 25 yards, and bear crawl 25 yards

    Complete 4 times

    Tunnel of Love – bunny hops to the tunnel and bear crawl through

    Two 100 meter sprints on the track, jogging the corners in between

    Cousteau Q tag up with Chum Bucket

    Mosey to rear baseball field for COP

    3 sets of 30 merkins OYO

    Jog wooded trail to Park

    COP for more merkins followed by single-file “rabbit run” through woods.

    Rinse and repeat until PAX completes 365 merkins.

    Mosey to parking lot for quick 3 Minutes of Mary.

    COT

     

    MOLESKIN:

    Cousteau led a long warm-up lap of the school grounds and kept the PAX panting for 30 minutes. Per Cousteau, “Hope your legs felt it the next day – next time we’re going to do a log workout.” Whatever that is.

     

    The Tunnel of Love through frost and mud was a highlight of the morning.

     

    Chum Bucket sought to squeeze in over 300 merkins in the final 30 minutes of the workout. The PAX pushed away in spite of worsening form and knotting triceps.

     

     

     

  • Megaphone ventures to the RVA

    megaphone1

    The PAX was seven strong on this crisp, clear day in RVA.  Just prior to our start, a new PAX member showed up. Quiet at the start, he mentioned that he was from down south in NC.

    The Thang:

    Run around school to corner of Westmoreland and Grove, Run to Three Chopt and turnaround.  Run back to Westmoreland, turn around and run back to Bleeder,  Run with Bleeder back to the shovel flag.    Stretch out.

    COT, Bleeder took us out into the post Christmas world with a few inspirational words.

    Moleskin

    To The Scream’s chagrin, the Starbucks at Libbie and Grove was not open at its usual time this morning, so our emergency constitutional stop was not available.  As a result, Scream had to cut his run short to hit head back home to his porcelain beauty.  Morning workouts sometime do interrupt our normal routines.

    Conspiracy caught up with us for the final half mile.  Having not seen us on his ride down Grove, he assumed we headed into Windsor farms.  So Conspiracy did a new route, searching for the PAX in the Farms and around the AO.  He finally found us towards the end or our run on Grove where he led Bleeder back to the shovel flag.  #nomanleftbehind.

    Our friend from NC was very quiet at the start of the workout.  He walked up, did not say much, but was clearly a seasoned F3 participant.  So we started the run….then the mumblechatter started.  The Scream and YHC were slightly ahead of Brain Tumor and our NC friend.  Despite the 50 yard lead, The Scream and I could clearly hear the conversation between Brain Tumor and our guest.   The mumblechatter lasted the entire 4+ mile run.  When we turned around to run back to Bleeder, the guest introduced himself to YHC.  Shockingly his name was “Megaphone”.  Had he not been named megaphone by his hometown PAX, we would have renamed him.  It is incredible how good the PAX is at nailing the right name for each member.  #thewisdomofthepax.  Look for (or better yet, listen for) Megaphone at tomorrows Gridiron.

    Megaphone, great to have you join us this morning.  Always nice to have new members of the PAX an we loved your company and enthusiasm for F3.

    The running PAX continues to get stronger.  I can see the improvement in myself and the other PAX weekly.  Always a pleasure to have the honor of leading this group of men.  Great work guys.

    Next workouts

    Saturday, Pouncey Tract Park @ 7am

    Tuesday Hugenot Park, 530am

    Thursday Mary Munford, 7am, special 1 hour New Years workout

    Friday, RAMM, Mary Munford, 530am

     

     

  • 11, 12 …. and a lap around that tree

    The Pax was 11 strong
    Mosey to
    COP

    5X SSH
    5X Werkin
    5X Flutter Kicks

    Mosey to
    Fugitive 11

    One arm Push -ups and Sprint Between trees

    Mosey to a shovel flag planted in middle of the Field
    12 Days of Christmas

    On the First Day of Christmas my true love gave to me.

    A lap around that Tree
    OYO
    On the Second day of Christmas My true love gave to me,

    Two Burpees
    and a Lap around that tree
    OYO
    On the Third Day of Christmas My true love gave to me

    Three Werkins,
    Two Burpees,
    and a Lap around that tree
    OYO
    On the Fourth Day of Chirstmas My True love gave to me,

    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Fifth Day of Christmas My True love gave to me,

    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Six day of Christmas My True love gave to me,

    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO

    On the Seventh Day of Christmas My True love gave to me,

    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Eighth Day of Chirstmas My True Love gave to me.

    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Ninth Day of Christmas My True Love gave to me.
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Tenth Day of Christmas My True Love gave to me

    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Eleventh Day of Christmas My True Love Gave to me.

    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Twelfth Day of Christmas My True love Gave to Me,

    Twelve Windmills(in Cadence)
    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    Hand off to TYA
    Mosey back to SF,
    Legs at 45, 90.
    Elbow Plank to the end.

    COT

    Moleskin

    Although the weather(Sunny and 70) held this morning, a beautiful Christmas Eve, many a puddle were around the AO, YHC managed to find several to run and hop through.

    The Fugitive 11 made several of the PAX manage to wonder how anyone could do anything with just one arm, Loose Goose was having no issues, Apparently after the 10,000 November, I could suggest 5,000 per arm February.

    The singing for the 12 days of Christmas went extremely well, Wilson continued to add adjectives to the Big Old Root filled etc. Oak tree. Might need to change this song to 5.9 days of Christmas for Lug Nut.

    YHC’s back failed on the 10th day, Although I made to the 12th day, DK’s words of wisdom were heard in my head “don’t hurt yourself before Christmas!” Thanks to TYA for bringing it back to the SF.

    Lug Nut’s Truck pull yesterday may have been the beginning of the Back issue, Apparently, The Scream, Pele, and YHC cannot pull an F-150 like a foursome can. There was some discussion if an International Semi could be done for a truck pull, perhaps at a later Date, the Sheik may Q that one.

    YHC delivered a new Shovel Flag to the Pax, Several names are on the Shovel, TOGA, LG, TYA, Bleeder, Jville, DK , Conspiracy & Orville. The Lead group from RVA #MERRYCHRISTMAS!  DK is in possession of it.

    TYA needs the anti-fog from the race car to help clear his glasses to see the sapling that he ran over.  When TYA says he can’t see, he means it.
    Coffeerteria

    Since we were on Holiday, 7 of the Pax had a post-workout break at the River Rd Starbucks. Several conversations ensued, Combinations of Family gatherings, TYA’s Father-in-law finding a ditch on his way to Richmond from NOLA at 5:30 AM yesterday, The Jville’s shoulder injury, and his snowboarding experiences that seemed to be the root cause of the injury. Chum Bucket and Jville discussed their attendance of Bingo, the signs of gambling addiction are….? Is the SBA off this week?

    YHC is not sure how Santa plans on waking up before the 5:30, and making his rounds tonight. he should probably head back to Starbucks before hooking-up the reindeer, On Dasher, On Prancer, On Donner, On Grande Skim Latte…..

    NO WORKOUT on CHRISTMAS
    Next Workouts
    Friday 12/27 , #RAMM 5:30 am TYA Q
    Saturday 12/28 , #Girdiron 7am Cousteau Q
    Tuesday 12/30, #noToll 5:30 am Wilson Q
    Thursday 1/1, 45 minutes of Mary, 7AM-8AM Johnsonville Q
    Merry Christmas and Happy New Year!

  • Pele arrives and the PAX takes a fall

    The Thang:

    Mosey to the first soccer field, Toes on the line

    skip w/ arm circles across field, 10 SSH, rinse and repeat back to plank
    skip w/ high knee bends across field, 10 imperial walkers, rinse and repeat back to plank
    skip w/ leg kick across field, 10 windmills, rinse and repeat back to plank

    Mosey to corner soccer field
    Toes on the line – Football
    O-line – 3 pt. stance fire out, stay low, 10 yards to 5 burpees, rinse and repeat 5x to plank
    DB – backwards run across field
    O-line – 3 pt. stance fire out, stay low bear crawl, 10 yards to 5 WW2 sit ups, rinse and repeat5x
    DB – karaoke across field
    O-line – 3 pt. stance into duck walk lunge to 50, rotate backward duck walk to finish to plank
    WR – 3 pt. stance into full sprint across field

    Mosey to parking lot for Parking Lot Party, bounding cross jumps up parking lot to gate
    Stations
    Pull F-150 75 feet
    Shadow slides
    line jumps
    Squat thrust
    4 Minutes of Mary
    20 x LBC
    16 x Flutter kicks
    15 x Hello Dollys
    30 sec High Knee steps

    Moleskin

    Young Pele (FNG) showed impressive speed and stamina in the Gloom. Being 11 years old does have its advantages.  He pretty much sauntered through the workout.  Most impressive part was that he was adept at trash talk at this young age (thanks to Bleeder for the good training).  TYA commented to Pele that he needed to get his butt down for the planks, not to follow the old guys in the triangle position.  Pele quickly commented back to TYA “the old guys like you?”

    The Sheik evidently lost his brakes at the end of the sprint and wiped out LugNut & Ricky Bobby. Likely the brake accumulator failure.   Almost wiped out the entire leadership team of the Woodfin organization (or could we call it the Woodfin “braintrust”  — maybe not)

    T-claps to Doner Kebab & Oyster for recognizing the truck pull was too easy with 4 members of the PAX. They turned around and pushed against the pull to create more resistance. Forcing Ricky Bobby to grab the strap with more than his thumb and index finger.

    TYA continues to impress with the lack of High Knee bends skills. Only to be topped by LugNut’s inability to remember “starting position” in the cadence and allowing Brain Tumor, Wedding Singer, & The Sheik to be on the truck pull at the same time. Epic Fail, way to easy.

     

    Forecast for tomorrow morning: 70 degrees and sunny…see you then.

  • Doppelgänger Sighting at the GridIron

    The Gloom offered a pleasant mid-30s temperature when Lugnut planted the Shovel Flag. Amidst the season of Advent, 9 of the Faithful and 1 FNG were prepared to celebrate.

    THANG:
    Mosey to north side of school and lower GridIron, with Earthworm at the Q:

    Welcome and Disclaimer
    20x SSH, 20x Freddy Mercury’s, 20xWindmills, and 15x Squats

    Mosey to back of school – vicinity of covered bus stop pillars (henceforth, the “Pillars”) for COP:

    OYO “40s” – alternating Merkins (30, 25, 20, 15, and 10) and Dolly’s (10, 15, 20, 25, and 30) with slalom runs on the Pillars

    OYO “40s” – alternating LBCs (30, 25, 20, 15, and 10) and Imperial Squat Walkers (10, 15, 20, 25, and 30) with slalom runs on the Pillars

    Run and jumps over Planks at alternating Pillars
    Slalom run – People’s Chair at alternating Pillars

    Q hand off to Slater, and mosey to front of school for the Beast:
    Plank Jack, Suitcase, SSH, Burpees, Squat, Werkins, Reverse Lunge (7 is not a miscount – see Moleskin for trickery)
    Mosey to back of school at the baseball bleachers:

    Partner up – one partner does dips, while the other runs to the bars for 5 chin ups and then back; switch (x2)
    Merkins x10

    Mosey back to parking lot
    COT
    MOLESKIN:
    Our FNG was visiting from “Fayette-nam” and other exotic but undisclosed locales as the circumstances may warrant. Having observed some outright challenges to Beast supremacy and sensing that Conspiracy’s twin (#doppelgänger) was present, Loose Goose moved to anoint the FNG as RICO. The motion was seconded and, after consideration of such other handles as Jump Doc, Snake-Eater, and Flying Camel, unanimously approved. RICO was duly christened and warmly welcomed.

    Speaking of Conspiracy, Slater swears he was duped into an extra set on the Beast. But all was good, except for a few of the PAX when certain devotees of Burpees called for that punishment mid-way through the Beast. Onward and upward.

    Christmas blessings!
    1 Corinthians 16:13-14

  • Crosswalk Sprints

    4 Men rose early to run the usual route

    THE THANG

    We ran it.

    Moleskin

    Abacus gave us some medical history and how his challenges have lead to some seriously competitive Half-Marathon and Full Marathon Times!

    The Scream discussed new and inventive ways of using test questions in his art classes at U of R that utilizes his F3 name.

    As the last runner, YHC,  The PAX ran back to me on Grove when they finished,  as We came to the CrossWalk on Westmorland,  The Pax was told to Sprint 100% to the Next Cross street. This was after 3+ miles for most to the PAX; TYA was told to try and keep up.

    YHC made it to Granite Ave along the usual route before the lead runners(aka the rest of the PAX) was coming back down Grove Ave, The knee is continuing to build strength and endurance, but still got long ways to go!

    Amazingly, the weather was Sunny and 70,

    Loose Goose will be happy to know that the Extra Blocks were still in place by the tennis courts.

    Next Workouts:

    Saturday, Dec 20 (#Gridiron): Earthworm & Slater
    Tuesday, Dec 23 (#NoToll): TYA & Lug Nut
    Wednesday – Christmas Eve: (#45 Minutes of Mary)Bleeder
    No Workout – Christmas Morning

  • There and Block Again!

    In the post-BrewThru gloom, twelve blockin’ warriors made up the PAX, including only one grizzled reindeer from Wednesday’s CSAUP BrewThru*. Presumably the 7 who didn’t make it were afraid of the blocks. The grass was crispy, (most of) the blocks were sturdy, and the PAX was up to the challenge.

    *It is unclear whether the below brewery was on the Wednesday run but left undocumented in the BB

    microbrew_cinder2_9048

    —THE THANG—

    Pick up Blocks & mosey to east side of MM

    COP

    20XRussian Soldiers

    18X LBC

    12X Block Merkins

    18X SSH

    20X Reverse LBC

    Pick up blocks & mosey to Field

    Drop off blocks

    Form 2 lines for Indian Run around Field 2 Times

    Return to Blocks

    Pair up for “There and Back (Block) Again”

    – 2x Sprint Black top – partner Block curls

    – 2x Sprint Black top – partner Block Mil Press

    – 2x Sprint Black top – partner Block Lawnmower Pulls, first sprint right, second sprint left

    – 2x Sprint Black top – partner Block Tricep Press (standing or lying down)

    – 1x sprint Sidewalk – Block Burpee

    Pick up blocks and mosey back to Field

    8 days of Christmas (12d cut short)

    1- Burpee

    2- Lunges (each side)

    3- Knee Bends

    4- Block Dips

    5- Diamond Merkins

    6- WW2 Sit ups

    7- Carolina Dry Dock

    8- LBC

    COT

    —MOLESKIN—

    TYA told LG that the blocks were not going to be there today, (HE DID NOT WANT TO DO THEM) however, Bleeder,(WHO DOESN’T MIND BLOCKS, because it doesn’t involve running(Except when LG says run with the Blocks)) brought them to LG’s excited surprise.  Some discussion about the differences between General Contractors and Trade Contractors ensued.

    Soon thereafter, Oyster, who happened to be the only Member of the PAX that joined the Brew-Thru last night #TRIPLECLAPS!, He proceeded to have his block fall apart on him, he decided that a heavier block would more appropriate versus carrying the block in pieces.

    After realizing that running a long way with Blocks is probably not the best thing to do, LG decided to deposit the Blocks near the Black top for Later usage.  Although unintentional, the blocks did look like Richmond’s second formation of Stone Henge,  BLOCK HENGE RULES!

    Bleeder took advantage of the inside lane on the Indian Run, he was able to hit the APEX of every corner,  A racer never gives up the inside lane.  This would be the first Indian Run that Bleeder could maintain with his group, TYA helped keep a reasonable pace to help Bleeder complete that Goal!

    As we returned to the Black Top  area, Brain Tumor was kind enough to point out the mud pit formation, Bleeder’s comment to TYA, had OBT been the Q, he would have thanked BT for pointing out this new feature in the AO, and then had the PAX roll through it with Some form of Charlotte COP.

    On the return to field, Lug Nut displayed the Shoulder carrier Block run with amazing speed. If you can do it with no hands,  that’s an accomplishment!

    TYA and Bleeder did deposit some extra Blocks along the Tennis court fence should anyone forget their’s or should a FNG need one.

  • 1st Annual BrewThru Recap

    Eight reindeer ran into the gloom for a special holiday tradition that will be repeated.  We had perfect weather and a solid dose of good cheer to see us through.

    THANG:

    Welcome and disclaimer.  Consume.  Run from Stangeways Brewing to Ardent Craft Ales.  We planked a couple of times to stay in a group and had a celebratory set of decline merkins on the steps of Ardent.  Consume.

    Run from Ardent to Isley Brewing Company.  Peoples chair, rosalitas, and staggered merkins before entering.  Consume.

    Run from Isley to Hardywood Park Craft Brewing.  Consumed and talked about doing it again with different venues.

    Moleskin:

    The PAX agreed that this was a worthy endeavor, and it’s a shame so many were in the sick ward and couldn’t attend.  YHC barely made it following his own illness #CarrierMonkey.  Dabney Rd proved to be the most “interesting” section as there was no sidewalk, lights, and very little cautious driving.  We were well equipped with lights and leftover Halloween glow sticks provided by Pelosi 5-0.

    Lockjaw, who helped plan this little excursion, remained oddly certain of our directions through the industrial park despite two errors, #SelfConfidence #IDontNeedDirections.

    There were a couple of stares as we executed merkins in front of Isley.  YHC chalks it up to jealousy of the fun being shared.  We just need a bigger reindeer team the next time we do this.  Doner Kebab earned a LIFO for leaving us at Isley, but it should be noted that he was going straight to an event with his wife.  Lesser folks would not have attempted this.

    This will without go down as my favorite Christmas/Holiday Party.

    We also had some great pics along the way, but the ghost of Mr Jobs killed my phone this morning.  Recovery is looking unlikely.