Category: Richmond, VA

  • 9 rounds of Triple check + 125 SSHs = Good Times

    What a great showing today, TYA clowned this morning with 3 young FNGs and Marv head locked his pastor out for Mary. We had 16 regular hard cores, 4 FNGs and one out of town from area 51, PatDown.

    The Thang:

    Today’s theme was living in the moment; I was not sure how many sets of triple check or SSHs we were going to do.  But I knew we had to beat the Carpenters 100 SSHs so we landed on 125, thanks for all who helped us get to 125 I can’t count that high.

    4 rounds of triple check with (run-merkins- deep squats)

    2 rounds of triple check with (run-flutter kicks- burpee)

    3 rounds of triple check with (run- abs- bear crawl)

    Than we single legged squatted and sided hopped on the 4 corner tack.

    Ran back to the flag to finish 25 SSHs to take the Gold medal

    Thanks again men for letting me lead today!!!  And thanks to Marv for the prayer its always great to be inspired before the day starts.  I am also grateful for you all and this group its been life changing.  Before I started last year my prayer that I said over and over was ” I want to meet healthy like minded men that wanted to push themselves and grow” so be careful what you ask for God will answer your call!!!

    Flashdance over and out!!!

  • I don’t even think that’s a Farmer’s Carry

    5 strong gathered for a KB beatdown in the thick humidity. It went something like this.

    THANG

    COP: 20 SSH, 20 DQs, 20 Hand Release Merkins, 20 Box Cutters, KB Roundabouts OYO – 10 each side, KB Figure 8’s IC – 10 each side

    Beast:
    Use the bus loop like a field. 3 stations on each side of loop. Farmer’s Carry in between stations.
    Dealer’s choice exercises
    1) KB Swing – YHC
    2) Burpee – Jville
    3) KB Lawnmower Pulls – 6 each side – Chum Bucket
    Plank-o-rama break
    4) KB Situp – Toga
    5) KB Tricep Curl – Atilla
    6) KB Goblet Squat – YHC

    2 min Parade of Elephants: sitting backs to each other, 2 KB Presses, pass KB to right

    10 KB Bridge Press OYO

    COT

    Atilla took us out.

    Naked Moleskin

    We’ve been doing Waiter’s Carries…not Farmer’s Carries…but no matter, they are difficult…and time consuming. It took almost the entire workout to complete a KB Beast. It was a workout built for Earthworm, but he was a no-show. JVille suggested that maybe he feared the Conveyor Belt. YHC isn’t sure which is more difficult: Conveyor Belt or KB Beast. Either way, well done PAX!

    We worked together as a group for the most part, and there was ample mumblechatter en route. Topics included Orange Fitness Theory and CLT’s Nancy Drew’s focus on heart rate targeting. We concluded we prefer bootcamps over restrictor plates.

    Thoughts and prayers for Toga’s father and family.

    Announcements:
    There’s interest in a re-print of F3 RVA’s Keep Calm & Mosey On shirts. We should be able to make preorders soon. Contact Döner Kebab if you’re interested.

    4 weeks until BRR. We still need 1 driver and 1 runner.

    Grid Iron will include 2.0’s this Saturday. Bring your kids out. My son, CDubs, loves it.

    Enjoy the humidity.

  • A new strategy for EH’ing

    A record 16 regulars and one interloper stoned out of his mind posted (albeit briefly) to WDog on an especially humid morning.  After leaving our chemically altered friend in the dust the PAX went on to:

    COP:  20 SSH, 15 DQs, 12 Merkins, 12 Freddy Mercury, 15 Hillbillies.

    THE THANG:

    Mosey to Carillon.  Run up steps, bear crawl to end of Carillon, 20 Merkins, then run down other side, 20 4 Ct Mtn Climbers (unless you are Toga).  Repeato x3.

    Mosey to bars for:  Balls 2 the Bar (?).  Partner up, one PAX grabs others feet while on the dip bars and he does underhand chin/pull ups.  4 Sets, 12 reps each man.

    Mosey to Amphitheater:  Bunny hop up all steps, 3 Squats per step down, Bunny hop up again, 1 burpee per step down.  Rnd 3 hop up then 3 Derkins per step down.

    Mosey back to Circle:  Mary of APDs, Flutterkicks, ?  then Burpee shuffle and then Ring of Fire.  Mosey back to the flag.

    DK took us out.

    NMS:  So apparently we’ve been doing it all wrong.  Why get guys to post at 5:30 when they have to wake up early when we can EH guys who are already up?  All the PAX saw our trippin friend on the way in.  Then he doubled back and walked back towards us as we were leaving.  He even ran with us for a few steps.  Lucikly Corporate had secured the perimeter and confirmed he was too wasted to even open a car door, let alone find the keys. This led to much discussion of new EH methods of going to the Bottom of Sunday morning to EH guys walking home who are not in their right mind to say No.

    The 3 rounds on the Carillon got the PAX started off sweating.  Most of the PAX opted for the called for 4 Ct Mtn Climbers while some opted for only 2 count.  Hey it is U against U.

    The Balls to the Bar/Partner hangs were a hit, in that they completely worked over the PAX.  YHC did not anticipate the level of difficulty of getting to 4 sets of 12.  The difference of having a partner hold your feet vs on the ground is huge.  Pretty sure we’ll be seeing that again, aye!

    The sets in the amphitheater were fun and made sure the ST’ers doing slow laps around the circle heard us grunting through the Derkins and Burpees.  Then the PAX grabbed the circle and owned the it with a burpee shuffle and ROF.

    Way to push today men.  Great to see Peaches out again after posting as an FNG at NoToll yesterday.  Apparently he couldn’t get enough of YHC’s beatdowns.

    Announcements:  Sign up for the ReeseStrong 5k soon or LabRat will withhold beer from the PAX.

  • Exercising in Twelves at #SOT

    Three of the faithful and YHC (Johnsonville) posted at #SOT. YHC planted a VSF in the pitch blackness, gave a brief disclaimer, and commenced to Q twelve exercises, plus some extras for good measure. This is how it went down –>

    COP between the bus loop and the side of the school
    1. 12x SSH
    2. 12x Imperial Walkers morphing to Hillbillies on Q’s command (Yee Haw!)
    3. 12x
    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to parking lot in front of the school for COP

    4. 12x squat jumps
    5. 12x merkins
    6. 12x Freddie Mercs

    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to main entrance around the side of the school for COP

    7. 12x Box jumps up steps (OYO)
    8. 12x balls to the wall (OYO)
    9. 12x donkey kicks against wall

    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to to rear of school near basketball courts for COP

    10. 12x scissor lunge
    11. 12x side dips (6 per side)
    12. 12x box cutters

    Run around the school (just under 1/2 mi.)
    Plank series.
    Mosey to grassy area near VSF

    EXTRAS —
    Roxanne (i.e., burpess to the Police song)
    25x LBC
    25x Alabama prom dates

    COT with prayer by YHC

    It was dark this morning at SOT. The County must be saving a few bucks these days by cutting power to parking lot floodlights. But, these men arose and were undaunted.

    It was good catching up with Wilson, Aisle5, and Bobber this morning. YHC incorporated a bit of running this morning to help Wilson and Aisle5 prep for the BRR. We missed LugNut, who seems to have been FSing.

    Good work today, men. Jville

  • Defending the home turf

    With an elite group of Southsiders, aka the Army of Northern VA, dispatched across the James to wage a campaign on Daville 8 other regulars and 1 FNG posted to NoToll. 70 degrees and rainy at the start, but when is it not raining at NoToll?

    Mosey to parking lot for COP and disclaimer: 25SSH, 20 IWs, 10 Merkins, 20 Flutterkicks, 15 DQs, 10 Burpees.

    4 laps around parking lot- Sprint 1st leg, jog remining 3, increase sprint section each lap until sprintin whole thing.

    Mosey to benches- 3 sets of: 15 Derkins,  10 Step ups RL, 20 Dips, 10 Step Ups LL. Partner up for PLTS – 4 sets of 20 each. Then 20 Derkins OYO.

    Mosey to bleachers for Chiabattas- Muscle Ups and bench kicks. Mosey to Basketball court-

    Run to mid court, 5 Burpees, run to end of court, 10 burpees. Bear Crawl to mid ct, 10 close grip merkins, crawl to end of ct, 10 more merkins. Circle up for some Mary-

    APDs, Hello Dollys, Freddy Mercurys, American Hammers. COT

    NMS- Welcome Peaches, way to post on a rainy morning. Glad that Hardywood could at least LIFO to show you the ropes.

    Strong group this am. Lots of Ab work between elbow plank, PLTs, and bench kicks. Hey, YHC needs to get ready for the beach. Wedding Singer was pushing through a sore back like a champ.

    The PAX did play on the fields, defying the Campos sign. Peaches naming went very quickly and Wilson was pleased with the outcome.

    Again once we started the PAX didn’t even notice the rain, just dove right in.

    Announcements- See Flashdance about Festy 10k, but note do NOT each the brownies at the finish line.  New possible Sunday AM boot camp in the works, see YHC or Swirly with AO suggestions.

     

     

     

  • Helga

    14 DaVille regulars, 3 southside visitors and 1 FNG swallowed the #DRP and posted on a cool, dark morning in DaVille for a Guest Q.  YHC has been wanting to make a trip to DaVille since it started knowing Lab Rat and Circle K would frequent the Southside before starting up DaVille.  What better way to get myself out there than to sign up for the Q.  After a little AO description from Lab Rat we were off.

    THANG:

    Mosey across the front of the school to the bus loop for COP.

    SSHx25, IWx20, Hand Release Merkinsx10, LBCx4 – Scatter for 5.0 relocate to grass LBCx25, Peter Parkerx10

    Mosey to the elementary school track for the introduction to Helga.  Helga is Dora’s East German cousin.  Team up in groups of 4/5 and complete the following:  100 burpees, 2 miles, 300 WWII, 400 merkins, 500 squats, 600 flutter kicks (2ct).  Keep track of team count and complete the exercises in any order and quantity.

    Mosey to the middle school parking lot for a triple check:

    P1 – Makhtar N’Diayes, P2 – Air Chair, P3 – Bear crawl across parking spaces, crawl bear back.

    Mosey to the uncut grass in front of the middle school for Mary.

    Dollies, American Hammer, Freddie Mercury

    Back to the flag.

    COT, Lab Rat took us out.

    Announcements:

    • Lab Rat is disappointed that the F3 team is not the largest for the ReeseStrong 5k.  Sign up if you can.
    • Get with DK if  you need a log-in for the F3 site, Wilson for the app
    • Hanover County event this evening to support local emergency responders, see Spit for more info

    NMS:

    Great to be in DaVille this morning.  YHC had met a few of the guys at Dogpile but the regulars have done a great job EHing and building a strong foundation out there.

    Helga is a creation of YHC, born of the current Olympic fever in my house and a conversation over this past weekend regarding the current Russian doping questions and remembering the East Germans of the 80s.  The quantities seemed daunting at first but the PAX teamed up in true F3 and Olympic form and blew through the exercises.  Sticky and DK led YHC’s team coming up with an impressive plan of attack to knock out each of the exercises quickly.  The other teams seemed to have a solid plan and all finished close together.  YHC apologizes for introducing another lady to the F3 PAX, with a name like Rosie, I feel closer to them.

    The bear crawl option for triple check was met with great enthusiasm, by that I mean groans of displeasure.  Grabber was seen flying through the bear crawls almost as fast as he ran into and out of the AO this morning, taking a page out of the Sippy Cup handbook.

    In true Lab Rat form we got the story of Genny Lite/Pickle Barrel over the course of the entire Triple Check.  I think he paused during the bear crawls but I can’t be sure.  The Southside clown car compared notes on the way home and put the full story together, basically coming to the conclusion that between Lab Rat and Wilson, TYA got tired of the arguing and flipped a coin under the table to decide.

    Welcome to Kitty Cat (missed the hospital name), EHed by the Rutland crew.  The DaVille PAX continues to be brutal with the naming but the consensus was Kitty Cat so YHC went with the crowd.

    Great job this morning men.

  • Miles in the Dark

    3 PAX met in the overcast evening for a few miles and BRR prep.  See the Pre-blast for the routes.  TYA and Lugnut covered 6 miles and YHC took the 9 mile option.  The rain cleared out before the run and made for a nice evening run.  TYA broke out the BRR headlamps for a test run and YHC can attest that these are excellent and should do the job.

    Great run men, thanks for indulging and sucking up the torture of a few hills.  If we do this again, hopefully those Batteau boys can make it out.

  • The Turkey Drowned

    Six regulars convened in the light rain with 1 should-have-been-pax-pucker sighting on the last leg of the run.  Weather was cool and slightly damp.

    Thang

    The goal today was most of the turkey trot route with only minor modifications due to time.  The end result was a few larger adjustments due to the dogs and cats falling from the sky.  If there was a turkey anywhere around it would have drowned.  Run up by the football stadium, up campus rd, down toano, up roselawn, down ridgeway, through the construction, back by the commons, around the lake, up the wooden steps, up to college drive, down college to the lake, up lakewood, up westham, down glen pkwy, through campus and back to the flag.

    Moleskin

    We ran, in the rain, and it was heavy.  One pax couldn’t see and decided to just do laps around the lake.  Likely a good decision as there were a few touch and go moments on College Drive.  Rather somber moment at mile 4.5 when the PAX passed a makeshift memorial on Westham that was created for the weekend passing of a Freeman high school student.  Thoughts and prayers for the family and friends.

    Nice run y’all.

  • Yip Yap Three

    6 brave and fearless men showed up for F3 Batteau on a beautiful Monday morning.

    The Thang:

    COP  – 20 X SSH, Imperial Walker, LBC, Freddy Mercury, +10 Merkin.  Paying homage to Gnarly Goat part of the count was just a series of inaudible turrets like yips.  Mild laughter was heard among the pax.

    Valley of Doubt – Start at the top of one hill with 5 merkins.  At the bottom (of the valley) perform 5 dips.  Run up the next hill and complete 10 merkins, back down the valley for 10 dips, etc. till completion of 30 merkins and dips.

    Lunge down the hill of ill regret, at each lamp post perfrom 20, two-count American Hammers.

    Polar Bear – Bear crawl 5 steps and complete a merkin.  Approximately 100 yards.

    Tritons Revenge – Run around the pond.  At each lamp post perform one burpee.  Add a burpee for each lamp post to complete 10 posts total.

    COT – Mosey back to flag, numberama, namerama and Swirly lead us out.

    Fact, Flipper can crush the bear crawls. He got done so far ahead of everyone else that while he was waiting for us to finish he grew a beard.  EF Hutton set the standard for burpee excellence. We have a good group of men and it is an unbelievable privilege to have a serviceman amongst our ranks.   Outstanding to have Genny Light drive all the way from Chester.  BT made an appearance and knocked the rust off quite well.  There is a 50/50 chance he just went to F3 camp for three weeks so he can kick everyone’s ass at Dogpile.  Big cheers to Swirly’s son for the successful completion of his mission trip to Costa Rica and the gaining of some incredible insight into the great fortune it is to be an American.

    This was a hard earned workout and the humidity was no joke.  Our efforts were recognized with a gorgeous sunrise.  I think the genius of these moments is that they are earned.  We have pools of sweat as a receipt for the price we paid.

    At a morning meeting I was doing a little recruiting for F3.  My exact words were “It’s early. It’s hard. It’s not for everyone.  I think you’ll love it.”

    See you in the gloom.

    -Hardywood

  • Early Morning Hills

    3 swift and strong took on RiverRun this morning for a traditional run of the southside hills.

    Route:  Loop around the school, across Robious and back to Twin Team, up Twin Team to Powderham Road and cut back across Robious Road onto Ashwell.  Down Ashwell and right at the round about for the Ashwell Loop.  Right on Sherfield, Left on Welby Drive, right on Riverton Ridge back to James River Road and the school.  4.8 miles total

    NMS:

    YHC enjoyed the run with TYA this morning in his inaugural visit to experience RiverRun.   Coming down Ashwell before dropping into Tarrington we saw a great sunrise and reflected on some of the benefits of being up and out in the quiet mornings around RVA.  Lugnut continues to pound out the mileage but almost did his RiverRun late last night coming in from out of town.   Glad he thought better of it and rose early to meet us for some BRR miles.

    Reminder run tonight 7:30 pm at Bettie Weaver.  See the pre-blast for 2 of the route options or the starting point if you want to create your own route.  YHC will be trying to get the 9+ run in while Lugnut and possibly others will be working on the 6 miler.

    YHC is looking forward to a visit to Daville tomorrow and will try to bring another Southsider or two  along for the ride.

    Rosie out.