Category: Richmond, VA

  • You Got to EARN that T-shirt!

    16 North-Siders and 1 regular pax from inside city limits met in the gloom this morning to tackle a DaVille beatdown.  The weather was 70 and sunny, so no reason to stand around telling tales of the BRR, it aint going to workout itself!  We got some work done as follows:

    Parking Lot Tracers

    • run up a parking space line, karaoke to next line, backwards run down that line.  Continue to end of parking lot

    COP

    • SSH IC X25
    • Don Quixote IC X20
    • Copperhead Squats IC X20
    • Arm Circles IC X10 little X5 big, Reverso
    • Merkins IC X10
    • Freddie Mercury IC X10

    Thang

    • Leg Throws X25, keep partner for next drill
    • Love Angle:  First partner runs down past shrubery, around benches, then cuts left to volleyball net.  Return the way you came until you reach partner then switch.  Meanwhile partner covers ground doing exercises. Lunges, broad jump burpees, then inchworm merkins.  Keep swapping out exercizes and running until both team members meet at volleyball net.  Runners got to dodge randomly hidden obstacles, such as 20 foot long poles, support cables, and ditches.
    • Curb Crawl Do-Si-Do:  Keeping same partner, line up in the middle of soccer field facing partner.  Q’s side bows to partner, opposite side curtsy.  Plank up, in cadence move to called direction as a pax, then perform 10 merkins IC (5 4-counts).  Cover all directions.
    • 11’s:  Running the width of soccer field, 1 Freddy Mercury then 10 flutter kicks on opposite end.  Add 1 Freddy Mercury and subtract 1 flutter kick until flip-flopped to 10 FM and 1 FK.

    BOM/COT

    NMS

    Lockjaw has been telling YHC for weeks that he needed to get out to DaVille so that he could finally get to wear the DaVille T-shirt that he bought.  Imagine YHC’s surprise when he pulled in right behind the truck this morning and stepped out into the gloom.  He strategically picked this morning to skip his local Spider Run as Toga has the Q and will undoubtedly punish anybody recovering from BRR with a hilly loop since he had to miss out.  He is “Old Toga” these days.  Glad to have you out, brother!  Wear that shirt with pride now!

    YHC is happy to see good numbers still posting since the start of school has flipped alot of schedules around (YHC’s included).  Hopefully those numbers will swell a bit more after this week’s ReeseStrong 5K as there is another Mechanicsville AO in the planning stages, courtesy of Abacus.  Monday Tomato run from Atlee high still firing off as well.

    Typical of a Lab Rat Q, the mumblechatter was on the low side.  There was however some counting sound off battle going around, as DaVille regulars are still struggling on whether to count regular or repeat counting 1-9 only. YHC was having trouble holding it together listening to each version getting louder and louder trying to enforce their will on the other side.  Personally, Lab Rat hopes that this battle will drone on and on, as he finds it hilariously entertaining.

    The pax worked hard this morning and crammed alot into the 45 minutes.  This group is definitely coming around.  YHC particularly noted the leaps that Spit has made over the last couple months.  Hard effort and continuous posting will pay off.  Well done, Spit!

    It’s great to be back out at DaVille, love this group.

    Announcements

    • ReeseStrong 5K this Saturday.  Show up, wear your F3 gear if you have it, and bring a shovelflag if you have one.  If you cant run and want to come hang out, we will have a booth set up.  Kids are welcome and encouraged to come.
    • F3 Richmond has gone from a Nomad to a Region.  The pax is standing by to see what the hell that means.

    Lab Rat out

  • Notice re the #RiverRun AO

    Commencing on Monday, September 19, 2016, RiverRun will be operated as a classic bootcamp. The foregoing change is, of course, subject to modification by future notice and/or the whims of each week’s Q. The AO’s name will remain the same.

    Could someone please request a change on the F3Richmond web site to accurately describe this AO’s focus?

    Jville

  • Pushing Through

    12 men showed up big time today and pushed through injuries and soreness from the BRR.  On the way to the AO I saw a guy running on the sidewalk with a head lamp trip and take a nasty fall.  I stopped to find out if he was ok and it was Kevin Bacon running to the AO. His legs and hands had some deep looking cuts.   Good thing Flipper comes prepared he whipped out his first aid kit for KB.

    We started out with some warm ups reps of bear crawls, merkins, SSH and side walking planks.

    The Thang:   3 rounds of triple check Run-Merkins-flutter kicks The Pax tore it up in about 15 minutes just in time for 3 more rounds of Run-jack knives- burpees.

    Than we ran to the benches for decline merkins 25, 25 single leg jump ups, 25 knees to chest that was round 1, we had time to do round 2!!!

    Ring of Fire 3 rounds 1- merkins 2- jump squats 3- American Hammers

    Then we ran back to the flag side-back- side- forward, than back to the Flag.

    What a great morning it was the weather was perfect and the fields are in great shape.  Thanks again for letting me lead to today.  Its was great to see Loose Goose and to meet Sin Bin out on the F3 battle field.

    HEADS UPS:

    Reese Strong 5k Run this Wed

    Monday boot camp starting on southside instead of trail run look for the AO change

    Also we will be helping Hampton start their AO so look for dates in Oct also we need help running their group for couple of weeks more info to come. It looks like Dreamliner is taking the lead on this.

     

     

  • Follow the lights

    Six F3 RVA faithful sailed off into a dark, gloomy morning at Batteau.

    The thang:

    Warmup at the tennis court – 20 SSH, 10 Don Quixote, 15 Hillbillies, 15 slow bending squats, 25 freddie mercury.

    Mosey to bottom of steps near farmers market – modified Jacob’s Ladder – 1 burpee at bottom of the hill, run to top and do 2 monkey humpers, run down and do 3 burpees, and so on up to ten monkey humpers.

    Lindsays – Derkins and two-count flutter kicks.

    Mosey to tennis court – 20 WWII situps OYO, backwards run, karoake (2), sprint. 2 MOM – Rosalitas and Alabama prom dates. bear crawl.

    Triple check – balls to wall on fence, plank dips, run around house.

    5 MOM – ankle taps, Hello Dolly, LBCs

    Moleskin – great job guys. YHC took the opportunity to remember 9/11 in prayer and a moment of silence at the end. The events of that day and the ongoing efforts of our country are still very much in all of our thoughts 15 year later.

    Props to Swirly for making it out this morning after the BRR, you’re a machine. YHC noticed Batteau was in need of a Q Sunday evening and decided to take the reins. Tried to keep the hill work to a minimal, plus it was so dark it would be difficult to use all that’s available at the AO.

    Congratulations to all the BRR participants, YHC enjoyed viewing the ongoing pictures and updates from the weekend. Gold star to Goldberg for breaking a toe and finishing his legs, get well soon buddy.

    Flipper showed up a little late as he was heading to No Toll before his brain began functioning. It’s happened to all of us.

  • Field Trip to Bryan Park

    Four strong posted to get the week started out right at the Punisher.

    The THANG:

    COP:  SSH IC x30, Jack Hammers IC x20, Stick in the Mud IC x15, Peter Parker IC x20, Pickle Pounders IC x15

    Merkin Mile: Run to soccer field at Bryan Park.  Do 10 Merkins at each intersection OYO.

    One lap of four corners on one half of the soccer field: 10 Van Halen burpees, 20 Lt. Dans, 30 single count Penguins, plank, 20 shoulder taps IC.

    Mary Mile: Run back to Holton.  At each intersection, shoulder taps until six arrives, then dealer’s choice of a Mary exercise x10 IC (except for burpees).  Exercises included: American hammers, flutter kicks, LBCs, Freddie Mercurys, burpees, WWII situps, Hello Dollys, box cutters, APDs.

    Mosey to picnic benches.  Hail Mary x10, then partner run to monkey bars for pull ups x5.  Mosey to the SF.

    NMM:

    Toucan opened the AO this morning.  YHC was worried he had fallen asleep in his vehicle, but he emerged in time to put on an impressive performance during the workout.

    With most of the playground still out of commission, YHC felt the urge to get off campus.  Fresh from finishing Peter Parkers, Toga became one with an enormous spider web at the entrance to Bryan Park.  Thanks for clearing the way!

    Shortly thereafter, PAX were nearly trampled by a herd of pay-to-play runners in the park.

    Welcome back to Pat Down, back in Richmond for a few more weeks, this time with an upgraded bed at the hotel.  With all the time in Richmond, YHC thinks he is more RVA than CLT.

    Welcome back to BRRers – way to represent F3 RVA!  YHC is anxious to hear stories.  He has visions of other teams trembling in fear at the site of the Corporate vans.

    Announcements

    YHC and Johnsonville are anxious to get new runners out on the trail on Sunday mornings.  Plans are for two routes: a 3-4 mile route and a longer route.  The PAX runs 1-1.5 miles and then circle back for the six.  No PAX left behind!

    Spartan Run 9/24

  • Ambulance or Beer Truck

    An enthusiastic PAX of seven posted for Dogpile just ahead of the SpeakUp 5K planned for later that morning.

    The Thang:

    We moseyed from the Dogwood Dell parking lot across the driveway northward to a grassy knoll for the COP with 15 x Imaginary jumpropes, 20 x Hillbillies, 15 x Don Quixotes, and 15 x Arm Circles (little then big, forward then reverse).

    We headed north for a jog around the perimeter of the Vita Course, sticking to the sidewalks and less busy streets.  Stop at each lit streetlight for Little Baby Crunch set of 20 – YHC didn’t count the number of streetlights.  Upon completion of an LBC set, PAX members would jog in place.  Approximately 8 streetlights lined Blanton Avenue as we jogged north and another 6 along Trafford Road after we took a right turn.

    At the north end entry to the Vita Course, the PAX took a break for Jenny.  For those of you getting a little “hate” at workouts, Jenny’s phone number, from a 1981 song by Tommy Tutone, was 867-5309.  At the north end entry, the PAX completed 86 x Leg Circles (Box Cutters but with circles), 75 x Carolina Dry Docks, 30 x Squats (4 count), and 9 x Burpees.

    We continued our jog around the corner at Trafford Road with a left on Spottswood Road headed south.  Streetlights thinned out on Spottswood, but that side of the course was a little longer, so we finished another 7 or so LBC sets.   Near the south end of the Vita Course, we completed another round of Jenny with 86 x Alabama Prom Dates, 75 x Wide Grip Merkins, 30 x Step Behinds (2 count), and 9 x Burpees.

    We jogged south across Park Drive to the posts lining the Dogwood Dell.  Each man gets a post and finishes 10 x Pole Smokers, 10 x Tip Toe Squats, and 10 x Incline Merkins.  PAX ran a weave through the posts towards the toll plaza.  At the transition from posts to rocks, we picked a rock and completed another set of the same three exercises.  Weave through the rocks to just before the turn to the Pump House and complete one more set.

    Mosey up the hill, past the dog park, behind the ampitheater, and down the hill to the Rusty Cage (Pull-Up Bars as named by Honey Do – missed the Grunge themed workout).  PAX completed three rounds of 5 x Pull-Ups, 10 x Rows (underhanded on Dip Bars), and 10 x Xs and Os.

    Return to the ShovelFlag

    Moleskin:

    PAX discussed apparent Blue Ridge Relay exploits of our brothers running the NC mountains.  We were pulling for you guys.

    YHC was very glad to meet some Daville-ians.  Glad to put some faces with F3 names.

    It seems there are two spots in that vast parking lot where one can get a ShovelFlag in the ground.  The rest is grassy gravel.

    The beer truck arrived at the scene of the SpeakUp 5K before 6 am but, alas, no samples were offered.

  • Dora 1-2-3 with Kettlebells

    Three of the faithful posted in the dark on a Thursday morning with kettlebells in hand. Johnsonville took the q, first leading the men through numerous warmup exercises (ssh, merkins, don quiotes, LBCs, etc.). Then the PAX mosey-ed around the front of the school and commenced a fairly long Dora sequence consisting of 100 merkin rows (OUCH), 200 halos, and 300 goblet squats. This sequence occupied much of the 45 minutes. The PAX continued around the perimeter of the school counter-clockwise, stopping about 3/4 of the way for some Mary.

    YHC took us out with a COT. Great job #CM Pax!g

    Johnsonville

  • Siren, Mermaid, or Hallucination?

    Two of the faithful posted at the pumphouse for a leisurely stroll around the the main Northbank/Buttermilk loop clockwise. The pace was very gentle since YHC has been on a (too) long hiatus from running and since the speedy guys are away for the BRR. About 10 minutes into the run, Conspiracy caught us from behind. He ran with us for 5-10 minutes, chatted, and then turned around and disappeared as suddenly as he appeared. I know it was real, but as I sit here I cannot help but wonder if my mind is playing tricks on me.

    Similarly, on the Buttermilk side, a radiant mermaid passed us heading in the other direction. Offshore remained cool as always. I nearly ran off the side of trail into the abyss. Perhaps she was a mythological siren rather than a mermaid. Perhaps she also was a hallucination.

    It was great morning out on the trail. I am looking forward to cooler weather and to building some running stamina back up this fall and winter. Congrats to the 2 amazing BRR teams from F3Richmond! Way to represent, guys.

    Offshore suggested that we start offering a shorter, slower option on Sundays to get more people out trail running. I could certainly lead that for a while since I am in rebuilding mode. What do you all think????

    Safe travels back home to the BRR guys. Jville

  • BRR training and more

    Cop:   TYA led part and had some numbers for exercise that did not add up!!  Than we divided into 2 groups one for the guys running the BRR and the other group I led so we had a duel Q this morning.

    Thang: TYA led his group for some mediation and yoga.   My group we started with 4 square;  10 merkins with 5 sec hold, 5 pull ups, knees to chest, 25 single leg jump squats.

    We ended up this 3.5 rounds than we lined up for an Indian run with a twist.  I took this one from Flipper’s playbook Q.  We added dealers choice of exercise when we ran to the front we ran for 10 plus minutes and the pax pushed it hard on the run!!

    Ran back to the flag we TYA led 5 minutes of Mary!!

     

    Great work today fellas!!

    Toucan: I know that run was hard for you today but you didn’t STOP, that’s it in a nutshell that’s how we grow when we push ourselves past our comfort zone, that fellas inspires the heck out of me to see other pax  members going full throttle.

    Thanks for letting me lead today TYA!!!

  • Source of Truth, Darkness and Solitude…

    Hello….anyone out there?

    As YHC approached the stop sign at Robious Road this morning faced with the decision to turn right and head to Swirly’s birthday bash or turn left and head to SOT to support the south-side crew, YHC’s brain was still catching up and the wrong decision was made.  It all became clear at 0530 when YHC stood in the SOT parking lot surrounded only by groggy bus drivers and noxious bus fumes…

    Undeterred, YHC moseyed to track for an extended disclaimer and COP, followed by 4 1-mile intervals.  Run a mile as fast as possible (or at least as fast as the last one). At the conclusion, perform 5 COP exercises, each x20 and, of course, each In Cadence!  Repeato 4 times.

    COP exercises included: merkins, derkins, dips, box jumps (of course), muscle ups, squats, LBCs, Freddie Mercuries, flutter kicks, scissors, hello dolly.

    Numberama…1…Name-a-rama…Gumbo and YHC took himself out!

    At least that is how I think it went down.

    Good luck to all the BRR participants.  One foot in front of the other and I know you guys will kill it.  Raise a few glasses in celebration for those of us sticking around and holding the fort down!  Can’t wait to hear all about it.