Category: Richmond, VA

  • Your Monkey Humper Form Needs Some Work

    7 strong posted to get the working week started right.  It was clear and cool, with almost no remnants of the humidity that suffocated the PAX on the trail run the day before.

    The THANG:

    COP: Willie Mays Hayes IC x20, Good Mornings(?) IC x20, Richard Kimbles x10 OYO, Carolina Dry Docks x20 IC

    Mosey to the pavilion for 15 minute AMLAP: Box-jump burpees (jump on picnic table seat) x10, bear crawl to shed, penguins x15 each side, run to basketball court, monkey humpers x30, run back to pavilion.  The PAX completed 4 laps.

    Mosey to the northwest corner.  Partner derkins x15 each.  Run to southwest, southeast, northeast corners, completing a round of partner derkins at each.  Goldberg gave us a 10 count.

    Mosey to the front of the school for Mary.  Spatula/Superman, American Hammers IC x20, Freddie Mercuries IC x20, LBCs IC x20.  Mosey back to the flag for COT.

    NMM:

    YHC had three workouts planned, depending on whether 1, 2-6, or >6 PAX showed.  Glad to have 7. The theme was to share some of the exercises YHC learned in travels over the summer.  Willie Mays Hayes and Spatula/Superman were from F3 Chapel Hill, AMLAP was from F3 Apex, partner derkins from F3 Cary, box jump burpees from peeking in on a personal training session in Bethesda, and monkey humpers from the monkees and gorillas at the Lincoln Park Zoo.

    Honeydo noted it was a difficult day to forget gloves with the box jump burpees in the gravel.   YHC was helped by callouses developed during Polar Bear Crawls with Swirly last Thursday back when he did remember his gloves.

    Glad to have Pat Down back out for another of YHC’s Qs – so it can’t be too bad.  Glad to have Splinter, Chum, and Bleeder back in town after recent trips.

    Announcements: Wear your flannel shirts for Dogpile.  There were rumors of DK’s first hate-free workout (tomorrow?).  Goldberg’s brother-in-law is moving to RVA and will be looking for automotive/construction work.

  • It’s dark, REALLY dark!

    As I sit in my car waiting for anyone to show up at River Run I am staring into a really  dark AO. Then it hits me, I’m it. Will I run alone in this dark scary AO? One that I don’t know? The parking lot lights keep cycling on/off. Swear I saw Bigfoot in the distance! Yup, you know what I did!

  • GridIron – “Deck of Death”

    5 grid iron strong this morning – Welcome Night Crawler from Raleigh, his job has transferred him to the Richmond area and he’s lives close to the Grid Iron so we look forward to seeing him back on Saturday mornings.

    COP: SSH, Don Quixote’s, Johnsonville Hillbillies

    Deck of Death – Decided to use new phone app RipDeck to officiate the workout. I figured a deck of cards wouldn’t work well with work gloves and the morning dew.

    200 Prom Dates (2) x face card

    200 Merkins (2) x face card

    100 Burpees (1) x face card

    200 Squats (2) x face card

    2-50-yard bear crawls (Joker)

    Additional

    25 pole smokers

    25 dips

    MOLESKIN:

    Remember Johnsonville and Flip Phone – “cards are generated at random”

    Last card generated – 13 Burpees –

    Johnsonville Comment – “One of my top 3 hardest workouts” … War Daddy White Deer – Johnsonville = 7 years ! – Still going strong…

    Night Crawler – Welcome back to F3 and the Grid Iron, hope to see you next week. Give that shoulder muscle some heat and cold. We won’t bring up the “Hurl” comment.

    As the workout concluded on Jolly Ranchers “Amen”, we noticed several Tuckahoe Tomahawks dads unloading their sons football gear and they were looking in our direction so we took the opportunity to welcome and invite several men to next week’s Gridiron. One father with a sincere response, “I’ve been looking for a push and I really need to do this, I will be here next week”.

    This connection with the dads could be HUGE…

    White Deer

  • F3 Decathlon

    15 faithful emerged from the fartsack and decided instead to attack this beautiful morning at Dogpile to get their day started off right.  After possibly the shortest mosey in Dogpile history and figuring time would be of the essence today to complete the planned decathalon, YHC dispensed with a quick disclaimer seeing no FNGs and got right into a short COP that went something like this:

    • SSH x20 IC
    • DQ x10 IC
    • IW x15 IC
    • Merkins x10 IC
    • LBC x20 IC

    In the spirit of the Olympics and after watching American Ashton Eaton successfully defend his Decathlon title this week, YHC wanted to take a shot at completing our own F3 Decathlon, it went something like this:

    1. One-mile run on the VITA trail, followed by some plank-o-rama in our usual COP location while we waited for the six;
    2. Mosey to the pull-up bars for AMRAP in 2 minutes;
    3. Touch-a-Tree x3 with 1 burpee at the first tree, 2 at the second and 3 at the third, then run back to the start and plank;
    4. Mosey to the amphitheater and spread around the top step for dips corresponding to the step number starting with 18 on the top step and working our way down to 1 on the bottom step, then bunny-hop/box jump (1 per step) back up to the top;
    5. Mosey to carillon steps for triple check consisting of (a) run up the steps, lunge across, run down, (b) people’s chair and (c) derkins.  The lunges were scrapped in the final round;
    6. Mosey to field for 40-yard sprint relay;
    7. 20-yard bear-crawl (I couldn’t resist) relay x2;
    8. 40-yard relay – back pedal 20-yards then sprint back 20-yards;
    9. Football/Frisbee Toss – 1 PAX member throws the football or Frisbee (his choice) and the PAX runs to it – first PAX member there calls the exercise then gets  to throw – which included merkins; burpees; WWII situps; LBCs; clerkins and crab-walk (forward and back); and finally
    10. Native American Run back to the shovelflag

    We finished with a couple minutes of Mary, including APDs, Freddie Mercuries, Dolly (with 60-second hold of 6 inches), Flutter kicks (all IC) and then 10 merkins OYO to finish.

    Announcements – per Phonics, the F3 team is the 4th largest for the Reesestrong 5K.  Lets move up the leaderboard gentlemen.  All those interested in a pre-race workout at Dogpile to warm-up, there will be some clown cars heading to DaVille from Dogpile.

    COT, number-rama, name-a-rama and YHC took us out.

    NMM:

    Great work today guys.  No 10-counts because we had to keep moving, but all PAX members kept the intensity high throughout and dominated the decathlon.  And a special thanks to Sippy Cup for setting YHC straight (total brain-fart or lack of oxygen) so that we could correctly number off into 5 teams of 3 for the triple checks and relays.

    Today was a special day for YHC to step out front and lead for the first time at Dogpile.  As I mentioned in the prayer, today would have been my father’s 79th birthday.  We lost him a few years ago to pancreatic cancer and it of course hasn’t been the same since.  But, the ability to participate with, and occasionally lead, such a fine group of men and having such a great group of men to lean on and push forward with is going a long way to filling that void, and for that I truly appreciate each and every one of you and thank you for inspiring me, leading me, pushing me and letting me do the same for you.  It’s an honor.

    Enjoy the rest of your weekend and I’ll see you in the gloom… Gumbo

  • Back to the original

    13 warriors posted for a morning run and bike workout at Mary Mumford. Weather was mid 70’s and sunny, 60% humidity. Much better weather than we have been experiencing.

    The Thang

    Right on Grove avenue, 4 milers turn at Malvern, 5 milers at Roseneath, and 6 milers at the Boulevard. Take Grove all the way to Three Chopt, turn around and head back to the shovel flag.

    NMM

    The route we did this morning was our original running route, that we did for the first 30 or so RAMM runs. The run is well know and well liked by the PAX (Marv did compliment my creativity on the route). It was good to be back on Grove and know all the ups and downs as well as the milestones for mileage. Always nice to rekindle a old familiar route.

    Marv, Sippy and Saab were leading the PAX today as usual. They all make running look so easy and fun. Fudd, Swirly, Lab Rat, Trophy (Kotters), Circle K, Aisle 5 and TYA were in the group that took the five mile option. Lugnut ran to Roseneath (the 5 mile turn) and turned back somewhere on Grove (I think). One of the things I love about the Libbie loop is that you get to see all the PAX along the way. It always nice to get (and give) a little encouragement to the PAX members.

    I missed all the mumble chatter post run, so chime in with any relevant details.

    TYA Out.

  • 70 and Sunny – Not Really

    A bunch of folks posted for a Wednesday evening hill run, 10 runners, one BEERFO, and a couple of folks for the second F at YHC’s house.

    The Thang

    6 or so loops on hillcrest, discretionary run up Chairman as desired.

    NMM

    The weather was rough. At the start it was 97 and 85% humidity. To compensate for the weather, the PAX had a cooler full of waters at the top of the hill. Everyone hydrated, but it was still a struggle.

    The front of the PAX was rolling yesterday with Rosie, Hardywood, Marv and Sippy laying down some impressive laps. They took on the Chairman hill on at least 3 of there spins around the neighborhood. Swirly, despite his promises to himself to take it easy, cranked around the route with Fudd for four or so laps. Aisle 5 is a complete beast, when he came back to the top of the hill for the 5th time and saw everyone had finished, he simply kept rolling around the block, because he was committed to six laps. Circle K had a good pace going around, but found it hard to leave a late arriving Lab Rat alone at the top.

    Second F followed at YHC’s house. We had plenty of beer and conversation. A long talk about the BRR ensued. Marc is still composing another 50 or so questions about the logistics of the BRR. M TYA, TSB and Herbie (my 2.0’s) joined in on the second F outside for a bit. The weather broke up the party prematurely, but fun seemed to be had by all.

    I would like to claim that this run was my worst ever athletic performance, but alas, I can remember a few that would rank lower. I started off strong on the first two laps, getting warmed up and into a groove. I still had a few of the PAX in front of me in sight and was keeping up pretty well. I stopped to hydrate on the third lap and poured some cold water over my head. That is where things began to fall apart. I made it around on the third lap OK, from pure stubbornness, but on the fourth and fifth I struggled severely. I ended up walking about half the back side of the hill on each lap. One of the things I pride myself on is that I never give up. I am always willing to work through anything…walking the hills crushed me. I know it is not a lack of effort on my part, I have been doing these hills for the past three months and have never had to walk before. My body or my will simply didn’t have the energy yesterday. Triumph never comes without failure, I am hopeful that since I experienced yesterday’s failure, I will soon find the triumph. I will have to wait an see

    TYA out…21 days til the BRR

  • Are my eye’s are playing tricks on me?

    Five strong mosey into the gloom

    The Thang
    Mosey to grass next to the entrance
    COP
    20x SSH
    20x Hillbillies w. Jville hops
    20x LBC
    20x something else
    Mosey .6 miles to the football field at CHHS

    Bleacher Run
    6 sets of stairs running along the home team bleachers
    Rinse and repeat 3 times

    Sprints
    Go to the 100M line on the track
    Sprints at 85% for 100M, mosey back
    Rinse and repeat 4x
    Mosey .6 miles back to SCMS

    6 Minutes of Mary-Dealer’s Choice
    LBC, Crunchy Frogs, American Hammer, Crab Cakes, single leg flutter/dollie, LBC
    COT

    Moleskin
    YHC, aka co-War Daddy, wanted to get some running and speed work into today’s Q. Ever heard the phrase “be careful what you ask for, you just might get it”, YHC got it.

    If someone wanted to test their speed training results YHC recommends not compare oneself to Rosie, Mini Me, Johnsonville, or Bobber. On the other hand if you are looking for inspiration and motivation YHC cannot think of a better Pax to share the gloom.

    The bleacher run provided an additional level of difficulty running down the stairs. Evidently the lines in the stairs, along with a slightly different color, along with darkness, create an illusion of where to plant your foot. You had to be there to understand.

    Great to have Mini Me visit SOT again, while doing the COP the pax was flagging down cars to pull into SOT. Low and behold a silver car slowed and pulled into the lot. The pax was a little surprised that our efforts had actually worked!

    Bobber is incredibly close to his VQ. Can’t wait for that day.

    Great work men!

  • Polar Bears – Again !

    20 strong attacked the workout this morning and this is how it went down..

    Warm Up : 20 SSH, 10 Windmills, 10 Imperial Walkers, 10 Arm Circles, 20 LBC’s

    Polar bears: Polar bear (which is a bear crawl every 5 steps 1  merkin) on the black top from the end of the black top to the gate. At the gate 20 pole smokers – Polar Bear back – 20 2 count American Hammers – Touch down Al Gore when finished – REPEAT 3 times !

    Track : Run track to the bars – 20 WW11 situps – continue running track to the dips bars – 20 dips. REPEAT 4 Times!

    Ring Of Fire : 10 merkins while holding plank.

    It was a nice cool morning compared to what we have had lately … As usual the pax rolled in right on time to begin the workout. The Polar Bears (first introduced by Hardywood @ Battuea ) were a big hit this morning YHC heard nothing but positive mumble chatter throughout that whole exercise 🙂 it was all smiles this morning 🙂 The PB’s certainly got are blood pumping and arms and shoulders smoked.. Good bit of ab work mixed in with the PB’s was a crowd please er as well …. Toga, Hardywood, Flipper showed that they each had experience with the Polar Bears as they rolled through them – it was great work by all of the pax – finishing strong – that whole exercise was no joke…

    We mixed in a little run after all that crawling around much to the pax delight … Everyone ran the loop 4 times and cranked out the WW11’s and dips except for Saab who did 5 (overachiever )… Atta baby Saab – love it! No 10 counts or breaks for the pax this morning – a typical Swirly Q…

    Excellent job by everyone – as always it’s a pleasure to lead this fine group of men and it was a great way to start the day. Go out there and continue to give it your best today  fella’s !

    Announcements :  Ramm – RammGears tomorrow  – Dogpile, Gridiron on Saturday, Trail Run Sunday.

    Thanks to Gumbo for taking us out this morning – very well said brother!

    See y’all in the gloom…

    Swirly/Corporate

  • Luna Plena Redux

    A low cloud cover enshrouded the full moon, but a gentle breeze greeted the 5 Faithful. Suddenly the breeze stopped and the humidity embraced us, so we knew it was time to get to the following:

    Thang:

    1st Quarter – 10 Minute EMOM:

    Odd Minutes:
    X7+ KB American Swings
    X7+ KB Squat and High Pulls
    X7+ KB Squat and Presses

    Even Minutes:
    X7+ KB Right Arm Rack Left Lunge
    X7+ KB Left Arm Rack Right Lunge
    X7+ KB Triceps Presses

    Suitcase Carry

    2d and 3d Quarters – The 300:

    X25 Pole Smokers
    X25 KB Right Snatches
    X25 Merkins
    X25 KB Left Snatches
    X25 APDs
    X25 KB Right Swings
    X25 CDDs
    X25 KB Left Swings
    X25 Pole Smokers
    X25 KB Right Clean and Presses
    X25 Merkins
    X25 KB Left Clean and Presses

    4th Quarter – 10 Minute EMOM:

    Odd Minutes:
    X7+ KB Seated Halos Clockwise
    X7+ KB Seated Tricep Presses
    X7+ KB Seated Halo Counter-Clockwise

    Even Minutes:
    X7+ KB Pull overs
    X6+ KB WWII Sit-ups
    X5+ KB Seated Presses

    COT:

    Counterama and Namearama

    Announcements: new F3 RVA signup via text was explained — thanks to HardyWood, Wilson, and DK (others) for this new option.

    J’Ville closed us with prayer of thanksgiving; continued prayer for Toga’s father and family.

    Moleskin:

    Full moon today so the Luna Plena was repeated with some minor modifications. Same result – all business and quick pace with lots of reps (minimum x500 KB reps plus x150 body weight reps).

    Glad to Flip Phone out for his first Circus Maximus posting – solid showing.

    White Deer and Chum Bucket set the pace in the 300. J’Ville and Attila were strong and are getting stronger. Discussions regarding weight increases. Nice work by all.

    A great start to the day with the PAX looking forward to a White Deer ground and pound Q at the GridIron.

  • Trailer Sighting, Where is the Tractor Tire?

    11 faithful RVA PAX showed at WDOG AO in the humidity to tackle the gloom and this is what took place:

    Mosey to paved area in front of Carillon for short COP.  (YHC had a lot planned this morning)

    Front Arms Circle (x10small,x5 big), Invisible Jump Rope x19, Back Arm Circles (x10small, x5 big)

    Mosey to Carillon steps.  Bunny Hop up one side of steps, Lunge across top, down other side, x40 Squats.  Repeato x3.

    Mosey to beginning of Carillon field.  Sprint to other side of field and plank on hill.

    PAX lines up across width of field.  2 PAX carry Circle K’s tractor tire approximately 100 yards and back.  Rest of PAX performs 5 burpees and runs the 100 yards and back.  Halfway way through PAX carrying tire, audible froms burpees to LBCs x25.  Repeato until all PAX have carried tire.

    PAX splits into two groups approxiamtely 30 yards apart facing each other.  First PAX flips tractor tire to corresponding person in other PAX line.  That member then flips it to other side.  Repeato until all PAX have flipped tire.

    Mosey to side of Carillon field for 11s.  Run to other side of field, perform 10 pole smokers, run back to perform 1 merkin.  Repeato until 1 pole smoker and 10 merkins.

    Mosey short distance to tractor tire for Tractor Tire Ring of Fire.  PAX begins in plank position and one PAX does ten merkins, next PAX performs ten merkins until all PAX around Ring of Fire has performed ten merkins.

    Sprint back to side other side of Carillon field and plank on hill.  5 merkins OYO.

    Mosey back to virtual shovel flag taking a route that included a journey through the steps of the amphitheater.

    2 minutes of Mary.  Exercises performed, LBCs (Wedding Singer), Right and Left Cross Leg Lifts (Swirly)

    COT. YHC took us out with prayer.  Forgot the Number and Name-arama, but thanks to Wedding Singer, we got it in after the prayer.

    YHC signed up to Q at WDOG a few weeks ago, with a plan for the PAX to conquer the CrossFit workout “The Murph”.  Well the next day at WDOG Toga crushed us with “The Murph”.  So, rather than duplicate, I brought the Tractor Tire for the beatdown this morning.  The PAX members that recognize my trailer knew what was in store as they arrived and walked up saying, “Circle K has the trailer,  the tractor tire has be on the grounds somewhere.”  Everybody attacked the beatdown with vigor this morning as YHC wanted to get right down to business with a short COP warmup.  As we were bunny hopping up the steps, TYA says “Alright Circle K, where is the tire?”  Not to disappoint, we were soon re-acquainted with the workout tool and several of the PAX mentioned, (including YHC), did not remember how heavy that damn thing is when you carry it 100 yards and back.  YHC thinks that after the tire carry, the PAX was mad at the tire as each PAX member flipped the tire the 30 yards at a pace that was blistering.  A little more mumble chatter was heard during the 11s.  YHC wanted to incorporate a lot of interval training into today’s beatdown with the BRR right around the corner.  Mission accomplished as the PAX did a lot of running in a relative small space that consisted of about half of the Carillon field.  NOTE:The last sprint back across the field almost did YHC in for the day.

    SPECIAL NOTE:  As YHC drove back to the front of the Carillon to retrieve the tire, the entire group of Pay-to-Workout Group was at that end of the field.  YHC waded through the sea of blue shirts to roll the tire back to the trailer.  It was great knowing the F3 RVA PAX had already completed a better workout at a much better price, with a great group of guys.

    Great work today gents and thanks for letting me lead.

    Circle K