Category: Richmond, VA

  • It doesn’t feel like 5:30

    Six strong started their week off right at Punisher. There was more activity around the school than normal but we made our way around in the gloom:

    COP: 25 SSH, 15 DQs, 12 merkins, 17 Flutterkicks, 18 Imperial Walkers. Mosey to side of the school and pair up.

    Partner 1 balls 2 wall, partner 2 run across street, dropping before, at median, and other side to do 10 Merkins. Switch. Next round wall sit and 10 Jump Squats. 3rd round – Donkey Kicks, 5 Burpees.

    Mosey to benches. 20 Dips, 10 Box Jumps, repeato. Then up reps to 30 Dips, 15 box jumps. Last round 40 dips, 20 box jumps.

    Then partner up again for PLTs. 4 sets of 20 each partner. Mosey to Basketball court.

    Suicides round 1. Round 2 add 6 burpees each stop.  Mosey to front of school,grab a piece of wall again.

    15 Donkey Kicks, 15 Derkins, then bear crawl 20 yards, jog back. Repeato x3. Mosey back to flag, 30 Freddy Mercurys to finish. Upchuck took us out.

    NMS- All the PAX seemed to notice theRe was more traffic on the roads coming in to Punisher. As well more people out walking and biking led us to wonder was it really 5:30 am? Wonder if Batteau and River Run felt the same phenomenon.

    YHC served up a lot of non-knee friendly exercises but Bleeder persists as always. Upchuck hung in the whole beatdown where he has struggled during YHC’s last 2 Qs. He is definitely getting stronger, aye!

    Mumblechatter was the norm – Donkey Kicks suck. Upchuck was confused during the Balls 2 wall, as to whether that required pulling down his shorts. Luckily the PAX informed him on the preferred method of the exercise.

    After the BOM Offshore told us about his most recent travels, this time to Chicago. Apparently Lollapalooza was there at the same time and he was surprised at the age of the crowds, they were young kids not middle agers. Guess this shows the enduring impact of the early 90s music scene and specifically how Grunge influences kid’s even to this day with music that spans generations. We should find a way to honor this as a PAX somehow..

    Day 1 of 3 Qs in a row for YHC. Pleasure to lead this strong group today.

  • Seven Eleven

    9 stalwarts and one FNG posted on a beautiful Sunday morning. Weather was awesome except the 85% humidity. In August in Richmond, you take what you get.

    The Thang:

    Southside to Forest Hill, Forest Hill counterclockwise, back to the Southside and back to the shovel Flag for 7+ miles. Aisle 5 did the loop then did the Northbank trail for 11+ Saab got an early start, did 2 loops, but somehow did not run into any of the PAX on his way around.

    NMM

    Great to have Lab Rat and Offshore back out there with the PAX. Offshore has been on several trips this summer and has missed a few runs in a row. Lab Rat was on vacation last week at Holden beach and missed the Sunday run. Despite gaining 5 pounds on vacation and advice to wear a shirt he went shirtless. The extra weight and time off did not seem to affect his speed. He had a good run.

    Great to have Genny Light (FNG John) out there this week. He ran by us last week and someone invited him to join us this week. He took us up on our offer and ran with BB and Lab Rat today. Somehow the three of them got lost on the buttermilk trail before Reedy Creek, not sure how that is possible, but leave the directions to Lab Rat and see what happens. Lots of controversy on his name. He was renamed at Ellwoods and YHC is now happy with his name. I was a little bit nervous that Lab Rat and Wilson were going to one to blows over his naming, but cooler heads prevailed.

    Aisle 5 opted of the longer route today. He is going to be our of town the next couple of weeks and took the opportunity today to get a long run in.

    Fudd and Hardwood were out front the whole run today. The were moving right along.

    32 days to the BRR. Cant wait.

  • RVA Show n Grow

    22 hard-chargers sallied forth to take a stiff shot of Dogpile with a #growSchool chaser.  Humidity met stupidity as we undertook this THANG:

    Front leaning rest for muster, instruction and inspection.  All hands were accounted for, so we shoved off and were underway/making way.

    Mosey, Karioca run, side shuffle over to the 240′ Carillon Tower where we took station on the brick courtyard for CoP.

    30 x ssh

    10 x windmill

    15 x IST

    15 x toy soldiers

    1 min invisible jump rope

    John “IHOP” Powers IHOP’s x2 rounds

    All hands muster on the Great Lawn for “The Michigan”

    Re-convene on the bricks for a little stretchy-stretch

    Partner up for partner wheelbarrows up the grand staircase x2 for each pax

    Adjourn to the pull-up forest

    20 x squats

    “50 in 5”  (crowd pleaser)

    Slowsey to a steep hill for Quatro minutes of Quadraphilia

    Mosey back to launch for people’s choice Mary which included (at a minimum)… low flutter, Alabama Prom Queen, Low Dolly, etc etc

    And oh by the way, we also did 300 good-form ‘mericans.  (crowd pleaser)

    Ye Olde Moleskin:

    1.  RVA pax are fierce and ruthless.  When YHC called for a little stretchy-stretch they told me to take that weak-a$$ action back to Isotope and I think they might have even called me a sister wife. Strong.  YHC likes that spirit.  Someone even “coo’d” when I called for pigeon… never fails, there’s always a coo’er in the pax.
    2. Circle K got a “94” on something and tried to tell us it was not a big deal.  Listen here Circle K, if YHC ever got a 94 on something I’d be walking around like Nature Boy Ric Flair.  Own it!  BZ as we say in the Navy.
    3. It sounds like Honey Do is actually Honey Did when it comes to shedding some extra lbs.  Good job sir… now go pick up some milk on your way home.
    4. Was that Wilson threatening violence agains YHC’s timepiece?  Remember to aim your violence at the watch sir… I’m just the messenger.  #pavlov
    5. Yankee Aggressor strong war daddy.  Aye.
    6. Congrats to Fudd for his new gig.  Don’t embarras us.
    7. Apparently bad Toga is back to the delight of the pax.  Apparently good Toga was insufferable.

    Growschool moleskin:

    1.  Awesome – and wide-ranging – discussion.  Notes:  Do you have your EH elevator speech ready? M’s can have a positive EH effect.  Church groups are good places to reach men.  Explain F3’s larger purpose.  Addition by division.  Man-to-man is best EH.  When to add or kill a workout/AO.  Develop a leadership structure that’s appropriate but doesn’t become burdensome. Etc etc.   Great discussion all the way around.  Lots of energy about an RVA homegrown csaup event and a possible rookie day in the near-future.  BZ.

     

    1. Summary:  YHC has driven 95 through RVA hundreds of times but never had the guts to stop.  Toga took me on a tour.  My assessment?  Rockin’ cool city and rock-solid pax!  So this weekend I was able to:  get some hours in the swagger wagon listening to 80’s rock, classic country, and the Click and Clack Brothers… enjoy a tasty beverage at an RVA hip brewery…. dispense a noteworthy beatdown to a bunch of hard-chargers… obtain a sweet RVA F3 jersey…and finally spend time discussing F3 with men determined to be High Impact Men and to help others be the same.  That’s a weekend I can hang my hat on.  Aye.

    Thanks for having me up.  RVA rocks!

    Goat sends.

     

  • Copy Cat

    4 strong mosey into the gloom on a dark Wednesday morning.

    COP
    20 x SSH
    15 x Abe Vigoda
    20 x LBC
    20 x Crab Cakes
    15 x Imperial Walkers
    15 x Hillbillies w/ Jville hops

    mosey to the bleachers in center of the track

    Wendy
    200M 30 x Box Jumps
    200M 30 x Muscle Ups
    200M 30 x Dips
    200M 15 x Burpees
    200M 30 x Derkins
    200M 30 x Merkins
    200M 30 x Box Jumps
    200M 30 x Monkey Humpers

    mosey to path in front of tennis courts

    10 Minutes of Mary – Dealers Choice
    LBC, flutter kicks, scissor kicks, cross leg lifts x2, dollies, ww2, Alabama prom dates, box cutters

    COT

    Moleskin

    YHC was still hurting from the beatdown Toga brought to NoToll, so why not rinse and repeat? Well not exactly the same but very close.

    Gumbo was back fresh off of a multi-week vacation posted in his typically strong fashion. He and DK effortlessly dominated the run. DK on the other hand had posted at NoToll and had the misfortune of the Copy Cat rinse & repeat. While YHC felt the workout would never end, DK wondered aloud why it felt so short?

    Bobber continues to excel and is clearly ready for his VQ. It should be any week now.

    Peace

  • Pretending to be a Sherpa

    It had been a long time since YHC Q’d a workout at 45MoM.  Nothing really changed except for the shiny new traffic circles (more on that later).  10 strong posted for some traditional F3 fun vs. the recent influx of CrossFit WODs.

    COP:  SSH, Scap. Merkins, DX, Mtn Climbers…

    Mosey to corner and partner up for carry time.  Run down Westmorland, 10 burpees, partner carry down Cary, 10 burpees, backwards run down Commonwealth, partner carry down Grove, and finish with 10 burpees.  Repeato with 10x Super Man Merkins (assume Super Man position at the bottom of each merkin) instead of the burpees.

    Mosey to basketball court for Triple Check= run, good form squats and wall runners (merkin near base of wall then push yourself to balls to the wall position, come back down and repeat)

    Back to the flag for some ab fun.

    COT: Ricky Bobby and Marv spotted a rainbow framing the sunrise, and we simply stopped a minute to take that in.  Nuff said

    NMM:  YHC used a couple of CrossFit WODs over the past couple of days to try something a bit different, but today was back to basics.  The partner carry is always a blast, and it needs to be noted that TYA carried YHC up and down the road more than once without a break.  YHC also thought that the backwards run down Commonwealth would be a nice respite.  It turns out that it’s a lot farther than it looks.  Speaking of looks, Wedding Singer should have been looking out for the new traffic circles during the backwards portion of the circuit.

    Announcements:

    • 2nd F Event Friday 1730 at The Answer- Pre Convergence chance to hang with Gnarly Goat
    • CONVERGENCE 0700 Saturday, DogPile with GROW school led by Gnarly Goat at ET’s immediately following the workout
    • 9/17 F3 team at Reese Strong 5k: http://www.reesestrong.org/reesestrong-5k/
    • 9/24 F3 Team at Spartan, see Toga or just signup
    • See Flashdance if interested in Festy run, early Oct.

  • Pre-Blast Monday Evening RiverRun – 8/8/16

    We are going to meet at Bettie Woodson Weaver Elementary School, 3600 James River Rd, Midlothian, VA 23113 on Monday 8/8/16 at 7:30 pm for a group/individual run of choice.  A few southside PAX that have been unable to make the Wednesday Hill run very often and have expressed interest in an alternative option and with 1 month before BRR, there’s no time to waste.

    We will start the run at 7:30 pm with varying options for distances and finish times.  I have mapped out a 6 and 9+ mile route below but feel free to map out your own option from the address above or adjust one of the ones below to meet  your need.  The options below maximize the hills in the area for what should be good BRR training.

    http://www.mapmyrun.com/routes/view/1196627218  9+ mile option

    http://www.mapmyrun.com/routes/view/1196625070   6 mile option

    See you out there.  Rosie

  • A whole lotta swings & lunges at the Circus…

    8 strong, including 2 CM newbies, posted to Circus Maximus in the gloom to swing some bells and get the blood flowing on this glorious morning, and it went a little something like this…

    COP:

    • SSH x20 IC
    • DQ x12 IC
    • Helicopter x10 IC
    • Halo x10 IC clockwise and x10 IC counter-clockwise
    • Figure 8s x20 OYO

    Partner up at top of the parking lot.  Partner 1 takes both KBs and lunges about 15-20 yards to light-post and back while Partner 2 does plank-o-rama, then Flapjack.  Repeato x2.

    Farmer carry mosey around the CM loop and back to the sidewalk in front of the school for a 5-exercise circuit.  Two rounds – x20 reps in round 1 and x10 reps in round 2.  Exercises:

    • Goblet squats
    • Snatches – each arm
    • Reverse Lunges – each leg
    • Double-arm swings
    • Squat & Press

    Swing & Push — perform 20 double-arm swings then 10 merkins and repeat counting down the number of merkins to 1.  Audible called to reduce swings from 20 to 10 after completing 5 merkins.  That is a lot of swings.  Plank-o-rama until the six finishes.

    Mary – pass the KBs around a close circle while trying to keep feet off the ground (American Hammer style) and Bridge x10 OYO.

    COT – Number-rama, name-arama and YHC took us out.

    Moleskin:

    Great work today fellas.  Mumbechatter was low, so I’m hoping that means the work was hard.  Those lunges and swings are going to haunt me all day, no doubt.

    It was great to break out the KB and get back out to CM.  It is always a great change of pace from the other AOs in town.  I highly recommend it for anyone who hasn’t yet tried it.  Bring a dumbbell to try it out or give a shout to some of the regulars and we will try to have an extra KB out there for you.

    Always a pleasure to step out front and lead such a fine group.  Thanks.

    Announcements:

    • 2nd F happy hour tomorrow, 1730 at The Answer
    • Convergence at 0700 Saturday at Dogpile with GROW school and coffeeteria afterwards at ET – no workout at 0600, but I’m sure Swirly will be there to secure the perimeter.
    • Reese Strong 5k in Da Ville 9/17 – great cause, so lets have a strong F3 showing.  See Lab Rat or Phonics for information
    • See Toga about Spartan Race 9/24

    Have a great Thursday!

  • Weather Does Matter

    3 men gathered for a Wednesday evening hill run.

    The Thang: Hillcrest loop x6.

    NMM:

    The weather was amazing. The past few weeks have been a scorcher. Mid 90’s and 75%+ humidity. It has seemed more like swimming by the time we finished versus running. Today was a completely different story, it was 81 and breezy, with about 50% humidity. This made for a much easier and quicker run than the past several. Additionally, rather than being totally exhausted after the run, we were feeling good with extra energy to give if needed.

    Honeydo slayed the hills today, he did 6 laps plus a run up Charmian on laps 1 and 4. He was moving along at a great clip. Aisle 5 continues to get stronger every week. He came up the hill for the final time with a ton of energy and a great pace going. Inspirational to see the type of improvement in his running over the past six months.

    TYA OUT

  • The Murph* 1.0

    9 faithful and 1 FNG posted for our inaugural attempt at The Murph* (explanation and our revised version to follow).  Here’s how it went down:

    Start promptly at 0530 to run the VITA trail and head to pull-up bars.  Following a brief/ineffective tutorial on kipping pull-ups, begin 100 pull-ups, 200 merkins and 300 squats.  Note: the pull-ups were on a team number, and the merkins and squats were individual goals.

    At 0602 we pulled the plug and ran the VITA again.  The PAX, minus the Q, engaged in some plank work and ended on time.  Viral took us out.

    NMM:  For those who don’t know, “The Murph” is a Crossfit WOD named after Navy Lt Michael Murphy who died in Afghanistan in 2005.  If you have seen the movie or read Lone Survivor, you know about his sacrifice.  Needless to say, we didn’t wear body armor, and we didn’t attempt the full 100 pull-ups per person.  This was more of an intro to a Crossfit classic, and I think we learned some things:

    • We’re going to need to learn to do kipping pull-ups to ever get to 100 per person.
    • Kipping pull-ups will rip even well established calluses right off your hands.
    • The Murph needs to be done in a 1 hr workout vs a 45 min slot.
    • We were close enough in this attempt that I am 100% that we can all do this!
    • Circle K can crank out some pull-ups!  Who knew?

    YHC has no idea how everyone else did, but Circle K completed our version, and YHC was 40 squats from being done.  Everyone else can post their results or not, but I know everyone put a very good dent in it.  Strong work by all!

    Special welcome to FNG – Patrick Murtaugh, now known as Bartles and Jaymes.  Zima is EH’ing after only one workout!

    Stay Classy,

    Toga

    Announcements:

    • 2nd F Event Friday 1730 at The Answer- Pre Convergence chance to hang with Gnarly Goat
    • CONVERGENCE 0700 Saturday, DogPile with GROW school led by Gnarly Goat at ET’s immediately following the workout
    • BRR is oh so soon
    • 9/17 F3 team at Reese Strong 5k: http://www.reesestrong.org/reesestrong-5k/
    • 9/24 F3 Team at Spartan, see Toga or just signup
    • See Flashdance if interested in Festy run, early Oct.

  • Parking Lot Party

    20 F3 Faithful and 3 FNG (23 is a new DaVille record) showed up in the foggy gloom for a beatdown that went something like this:

    Mosey to area behind parking lot for COP.

    Invisible Jump Ropex50 IC, LBCx45 IC, Invisible Jump Ropex40 IC, Flutter Kickx35 IC, SSHx30 IC, Freddie Mercuryx25 IC

    Mosey back to far side of parking lot.  Q selects PAX member to lead the PAX to any parking spot and Q randomly uses numbers and words of parking space to assign exercise.  Exercises performed:

    Grabber 64 WWII situps, Emoji 15 Burpees, BB 75 squats, Abacus run to van 40 yards away ten times, Sticky 20 merkins, something else?

    Mosey to side of parking lot for descending curb crawls.  Bear crawls from island to main sidewalk and perform 8 incline merkins, bear crawl back to island and perform 7 incline merkins.  Repeato until down to 1 incline merkin.

    Mosey to front of parking lot.  Partner up.  One PAX runs across parking lot while partner performs exercise.  Exercises performed: merkins, alabama prom dates, mountain climbers.  Repeato x 3. Audibled to x2 based on time.

    COT-Abacus took us out with prayer.  Well said brother.

    Announcements

    Convergence this Saturday, 7am Dogpile, Grow School to follow at ETs

    2nd F this Friday at The Answer

    Reesestrong Race in September.  See Phonics (F3 brother who is organizing race) or LabRat.

    YHC had two objectives with todays workout.  1:Not to leave the parking lot 2:Bring the pain as YHC ate all the wrong foods and drink all the wrong drink while at the river for a long weekend. Mission Accomplished.  The PAX only left the parking lot for the initial COP, as YHC had plenty of abs planned and YHC wanted to save the skin on the backside of the PAX members.  Upon returning to the parking lot, randomly using the numbers and letters of the parking lot spaces proved to illicit much mumblechatter from the PAX and YHC knew the plan was working.  Surprisingly, during the 75 squats, not a word was said by the PAX.  I guess everyone was concentrating on proper form or nobody could believe YHC really said 75 squats after BB brought us all the way across the parking lot for the third time.  The PAX really crushed the descending curb crawls.  Way to work men.  The PAX also finished strong with the partner exercises and YHC witnessed much encouragement form the entire PAX.  F# is all about each member of the PAX pushing other members (IRON SHARPENS IRON) to accomplish an objective that you would not accomplish by yourself.  This was clearly evident as we concluded this morning’s beatdown.  YHC definitely needed all the encouragement I could get.

    Welcome to Bobba-Bouy (talk to Sticky about the name), Clapper and Chippy.  Looking forward to future beatdowns with each of you.

    Privilege to step out front and lead a great group of men.

    Circle K