Category: Richmond, VA

  • 3’s Company

    Sixteen of the faithful posted for a cold and frosty start to a great workout.  Three virgin Qs led the workout, injecting new energy every 20 minutes.

    THANG:

    Q1 – Lockjaw
    Warm-up lap and mosey to the soccer field
    -15 SSH
    -15 Imperial Walkers
    -13 Merkins

    Duck, Duck, Loose Goose
    The PAX formed a circle and assumed a plank.  The goose ran the circumference of the circle, while the PAX rotated through plank, Yankee Aggressors, Southern Gentleman, LBC, and Freddy Mercurys.  Goose names another goose and the cycle repeats until everyone runs.

    Mosey over to the track and form two columns to do an 800 meter Indian run.

    Pulled over by Pelosi 5-0…

    Q2 – Pelosi 5-0
    Modified Ark Loader
    Mosey down to the soccer field
    1. Karaoke facing left to the 50, sprint second 50, 5 burpees, plank
    2. Karaoke facing right to the 50, spring the second 50, 5 burpees, plank
    3. Backwards run to the 50, sprint the second 50, 5 burpees, plank
    4. Leapfrogs to the 35, sprint the second 50, 5 burpees, plank
    5. Lunges to the 50, sprint the second 50, 5 burpees, plank
    6. Lunges to the 50, sprint the second 50, plank

    Wicked Googly
    Mosey behind the school to the bus loop.  Partner up.  One person exercises while the other runs from one end of the pillars, weaving in and out to the other end and sprints back.
    Exercises are:
    10 LBCs
    10 Merkins
    Repeat until finished.

    Saved by the bell.  Over to Slater…

    Q3 – Slater
    Mosey over to the softball field’s bleachers
    Everyone finds a bleacher to step up onto.
    1. Step ups on the right OYO (20)
    2. Dips OYO (20)
    3. Step ups on the left OYO (20)
    4. Dips OYO (20)

    Mosey back around the school to the soccer field hill.
    Jacob’s Ladder – Sprint about 30 yards across the field and up the hill.  At the top of the hill perform a luge crunch.  Run back down the hill and back to the starting position.  Repeat for a total of 7, incrementing the luge crunches each time.

    Mosey back to the park and assume hold-an-elbow-down plank position for a minute.

    COT
    Heavy dew point and melting frost left the PAX soaked with 20 lb. water logged shoes.

    Comparisons were made between Lockjaw’s cadence capabilities and those of The Yankee Aggressor.  PAX recommends dance instruction to overcome rhythm cadence challenges.  One, Two, Three, Cha, Cha, Cha….

    PAX also noted Pelosi and Slater elected for “on your own” counts following Lockjaw.

    Abacus was an animal on the ark loader in the lead of the crowd and accidentally throwing in double the burpees.  Jacob’s ladder seemed to slow him down…a little.

    Tuesday and Thursday regularly scheduled workouts await us this week, with a bonus on Friday with a running session. 5:30 am at Mary Munford Elementary.  Perhaps we call it 7-Mary-3 to represent 7 minutes of COP and a 3 mile run while paying homage to CHiPs or that band from the 90s pending your generational frame of reference?

  • Short’ish Circuit

    20 (new record for the 45MoM workout) posted for what was almost a cold wet mess but ended up being a great morning for getting after it. We learned that 45 degree weather is still very comfortable weather. Several tomatoes working out on the basketball courts were in tank tops!

    THANG:
    Toga
    Mosey to soccer field for COP: 20 Split Jumps, 12 Werkins, 14 Toe Touches, 13 Windmills
    Mosey around track for briefing on The Circuit= stops for 10 chin ups, 10 pull ups, 10 lunges, 10 dips, 10 Derkins rinse and repeat x3
    Mosey to soccer field for plank fun then switch to..

    THE Yankee Aggressor
    “Triple check” with teams of 3 doing peoples’ chair, plank, and sprint rinse and repeat x3
    Run to soccer field for 6 MOM

    Moleskin:
    First, welcome to WHASAUCE and Wedding Singer who joined our little band. This was a great crowd for a Tuesday, and it’s possible that one of the Qs was impacted by the previous night’s inaugural Hump Day Happy Hour. We also learned that the circuit works, BUT we need to iron out some details a bit before launching.

    Toga and TYA

  • Southside PAX Downs a Few Forties

    olde-english_default

    Twelve of the faithful and 3 FNGs rolled out of the old fartsack on a Tuesday morning to share a few early-morning forties with their F3 home boys, and this is how we roll(ed) at #notoll:

    The Thang:

    Doner Kebab Q –

    Mosey
    COP

    • SSH x25
    • Imperial Walker x20
    • Slow Bending Squat x15
    • Merkin x20
    • LBC x20

    Mosey
    ArkLoader (all to 50 yd line then sprint to end)

    • Bear Crawl
    • Crab Walk
    • Backward Run
    • Karaoke (50/50 each direction)
    • Forward Crab Walk

    Quick loop around parking lot, then Mosey
    COP

    • LBC x 20
    • Flutter Kicks x15
    • Dolly x15
    • Rosalita x12
    • Dead Cockroach x15

    Johnsonville Q –

    Mosey
    Forty #1 – dips/merkins OYO (30/10, 25/15, 20/20, 15/25, 10/30)

    Mosey
    Forty #2 – SSH/reverse-crunches OYO (30/10, 25/15, 20/20, 15/25, 10/30)

    Mosey
    COT

    Moleskin:

    Although Conspiracy failed to officially post, a shadowy figure in a dark hoodie once again appeared like an apparition at about 0530, fueling speculation that Conpiracy’s covert mission in Southside continues.

    There were also several debates among the PAX concerning Loose Goose’s alleged injury. The first involved whether the “injury” was merely an Epstein’s Mother. The second involved whether the alleged cause of injury — “chopping wood” — was really code for some other, less publicly-acceptable activity.  In any case, we are all hoping for Loose Goose’s speedy recovery.

    The PAX seemed cheerful and chatty despite DK’s very demanding Ark Loader sequence. Johnsonville became concerned about the lack of Gloom, and he decided RedPill the PAX with several rounds of Forties. That did the trick, and no Mumble Chatter could be heard during the last 20 minutes at all. There may be some sore triceps around Richmond this week….

    It was great to have FNGs Iron Curtain, Abacus and Trotter join us this morning, and we hope they decide to come back.

    — Johnsonville

  • Fancy Hands

    Aye!  Do you ever look around your AO and think, “I wonder when we’re going to use that?”  Yep, it was time we put the track to good use.  19 gathered to put toes “on the line” again and again as we all thought back to track practice.  Fun was had by all.

    The THANG:

    • Mosey around baseball field for warm-up COP:  20 SSH, 10 merkins, 20 Freddy Mercury, 20 Imperial Walkers
    • Mosey to track for some fun runs with plank fun between each rep:  1x 800, 1x 400, 2x 200, 2x 100
    • Meet at soccer field for COP: 20 fwd lunges, 10 Clerkins, 20 Dollys
    • Run to school wall for partner Peoples’ Chair and sprints down the drive, rinse and repeat.  Followed by 10 derkins because the curb was just too perfect
    • Mosey to back baseball filed for the #STH named “Wicked Googley:”  Partner does 10 LBC and 10 dips while his buddy bear crawls down the field and runs back.  Rinse and repeat.
    • Run to playground for Ciabatta:  alternating body rows with flutter kicks for 5 min
    • COT

    It turns out the men of Richmond F3 have very discerning hands,  Regular calls went out during planks and merkins such as “this grass is nice.., the gravel on the track really stings.., this pavement is so much nicer than the gravel.., now I’m getting splinters from the mulch.”  The princess and pea syndrome will likely result in everyone getting gloves for Xmas, #FancyHands

    Toga

     

     

  • Echoes and Whispers

    Today’s PAX consisted of thirteen early risers who got out of the fart sack to head to the Near West End for this morning’s workout at Mary Munford Elementary (NOT “Mumford” like the band Mumford and Sons as I recently realized). Doner Kebab and Loose Goose led the festivities, and this group came to work!

    THE THANG:

    Doner Kebab Q

    • Mosey to the opposite side of the school
    • COP with Side straddle hop x15, Merkins x 13, Imperial Walker x 12, Low Slow Squats x 12, and Little Baby Crunches in the cold wet grass x12
    • Mosey to the trees along Cary Street for . . . well, you know what’s next
    • 11s of Merkins and LBCs, wallking lunges between each stop.
    • Mosey to the near side of the school near the playground
    • COP with Burpees x8 OYO, Bicycles x12, Flutter Kicks x 12, Dolly x 12, and Rosalita x12
    • Mosey to the soccer field
    • (Newly created) Plank Indian Run, Conspiracy fell asleep while he was counting down from 20.

    Loose Goose Q

    • Mosey to the edge of the basketball court near the bars
    • Circuit — half of the group does Inverted Pull Ups x10 while other half does Peter Parker Merkins x10. Recovery exercise was balance toe touches x7 left and x7 right. Rinse & repeat the Circuit of Pull Ups and Peter Parker Merkins
    • 2 lap run around the field (~8 min)
    • Plank up, with R arm to sky and L arm to sky
    • COT

    MOLESKIN (partially provided by Bleeder):

    A developing norm — the married guys politely say “morning” as the PAX passes by the gathering women’s group, but you can find the single guy(s) in the group by listening for the more chipper “morning ladies!”

    The Indian Plank gave the opportunity to discuss the origins of Donor kabob’s name, Das good, Ya!

    The echo count on the pull up bars turned into a giggle fest by Loose Goose.

    Does anyone have a seeing eye dog to let DK use when he leads the moseying between pain stations?

    Conspiracy and Orville had speed trails on the final run. Those guys can run!

    With the parting comment, “Hey Bleeder’s not last.” (he just enabled in true CEO form, the shortest route is quickest)

  • TYA KEEPS CALM AND GETS HIS GROOVE ON

    Screenshot from 2014-10-14 14:02:18

    Nine of the faithful and two FNGs ventured out into the bright moonlight to post for Richmond’s second weekly #notoll workout. Johnsonville planted the slightly-used shovel flag, and TYA Got his Groove On.

    The Thang:

    TYA on Q:

    Mosey down the roadway to the grass near soccer fields
    Quick disclaimer and welcome to FNG
    COP
    20x SSH
    15x Merkin
    18x Imperial Walker
    15x LBC

    Jog to basketball court
    King of Spades
    45 second plank
    Regular suicide
    45 second plank
    Karaoke suicide
    45 second plank
    Backward run suicide

    Jog to gate entrance to soccer parking area
    Min1 menage’
    Teams of 3
    90x merkins
    90x bunny hops
    90x LBC

    Johnsonville on Q:

    Mosey to back of park for THE BEAST consisting of wide grip pushups, heels to heaven, back bridge hip lifts, bicycles, stagger pushups, and LBCs.

    COT

    The weather was perfect. TYA’s plank/suicides were tough, but that followed by THE BEAST was a jab / right-cross combination of moonlit Gloom. The PAX remained positive throughout, and as several started to wear down, F3 men offered much praise and encouragement.

    Thanks to P-Squared (FNG) and Lugnut (FNG) for showing up. It is important that we recognize (and that the minutes reflect) that P-Squared is short for “The Princess and the Pea[y].” Thus, P-Squared has many options for Twitter and F3 Nation avatars, but we strongly recommend something pink and Disneyesque.

    Great job men! See you in the Gloom.

    — Johnsonville and TYA

    Next workout: #45MinutesofMary – Thursday, 5:30 am at Mary Munford ES
    Next Hump Day Happy Hour (HDHH) – Wed., Oct. 22 at American Taproom from 5-7 pm.

  • Saturday Morning Lights

    It was a dreary, drizzly autumn morning, but 13 brave souls withstood the elements to witness Orville’s virgin Q. Clear eyes, full hearts, can’t loose…it was like Friday Night Lights on Saturday…not at night. Keeping with the football theme, the spirit of #KeithWalton was with us all during our workout (see photo).

    KW

    The THANG

    Mosey to the (softball) diamond
    SSH (x15)
    Windmill (x15)
    Freddy Mercurys (aka the Bicycle) (x15)
    Plank Hops (x15)
    Rousing game of #duckduckgoose
    Rotated between planks, Hello Dollies, Mountain Climbers, & laughing at #Conspiracy while the geese mosey’d

    Pair up
    Cumulative sit ups (30 seconds on, 5 seconds to switch)
    Mr. Ts (30 seconds on, 5 seconds to switch)
    Bear crawls & tree tagging (15 trees each set)

    Mosey to lacrosse soccer field for football drills inspired by the honorable #keithwalton

    Mosey to tennis court for the #SamprasSet (I’m making up a lot of hashtags here)
    50% jog to half court, 2 burpees, backpedal to original sideline, 50% jog to far court, 2 burpees, backpedal to original sideline
    Rinse & repeat, but with 75% run & 4 burpees
    Final set is 100%, sans burpees & backpedals

    Mosey to blaktop for #plank-o-rama
    Hold for 1:40 (regular, right hand high, left hand high)
    Hold for 2:30 (regualr, RHH, LHH, Souther Gentleman, Yankee Aggressor)

    Mosey to lower football field for #push-o-rama
    Merkin (x10)
    Peter Parker (x7)
    Stagger Right (x6)
    Stagger Left (x6)
    Diamond (x5)

    COT
    Orville took us out

    Moleskin

    T-claps to the youngest FNG to come to a Richmond F3 boot camp so far: Johnsonville’s son, Cheetah! Good #mumblechatter during the pairing up exercises. Winning team of Conspiracy & Swing State receive nearly 5,000 points for doing the most situps. T-claps, boys! Reassuring & encouraging smiles from Loose Goose kept me going in the right direction for my first Q. Backwards bear crawls up a short hill turned out to be the favorite exercise of the morning for Brain Tumor, as well as most of the PAX, I think. Toga (and others who will go unmentioned here but whose names rhyme with “Drum Tucket” and “Bronsonville”) think a tackling drill is the logical next step for the #keithwalton. We’ll see about that.

    Stay safe this weekend, fellas.

  • What number are we on?

    18 happy souls charged the fields of Mary Munford Elementary this morning.  TYA and Toga led a series of fun filled activities, and all were up to the challenge.

    Thang:

    Q- TYA
    Mosey to the warm-up
    COP
    LBC
    SSH
    Merkins
    Squat reach
    Windmills
    11s at the trees with burpees and rowers
    Q- Toga
    Arc Loader 4x
    Wheelbarrow relay
    Backwards run
    Karaoke 2x
    Push-o-Rama
    Merkins 10
    Werkins 10
    Clerkins 8 or 9, Toga kept phasing out
    Sterkins 6 and 6
    5 MoM
    LBC 20
    Toe touches 12
    Ol School Sit-ups 10
    Hello Dolly 11
    Superman with a song
    Moleskin:
    TYA’s 11s on the trees will be an official staple of the 45MoM workout.  Getting to that little segment early had everyone well warmed up for anything that might follow.  #Orville pushed a hard pace as he is prepping to deliver a smoke fest at the #GridIron this Saturday.

    Toga’s cold med head did not lend itself well to a smooth transition or an accurate count during the Push-o-Rama, but Conspiracy was wrong about a self smoking incident.

    We welcomed #Oyster to our ranks and were fortunate enough to have word of our workouts leak and attract #Promo who was visiting from SC.

    – TYA and Toga

  • Southside PAX has Altercation with The Police

    Nine of the faithful and one FNG ventured out into the dark to post for Richmond’s first Tuesday morning workout and first AO south of the James River (dubbed #notoll).  Johnsonville planted a shiny new shovel flag, and Bleeder took over to deliver some much-needed weekday Gloom.

    The Thang:
    Bleeder on Q:
    Mosey down the roadway to the soccer parking entrance
    Quick disclaimer and welcome to FNG
    COP near gate
    20x SSH
    15x Merkin
    18x Imperial Walker
    15x LBC

    Short jog to large soccer parking lot
    COP
    12x Chuck Norris
    12x Rosalita
    12x Flutter Kick

    Mosey to far side of large soccer field near the woods
    Line of up on endline and commence “The Beast”
    Sprint to 35, 6x Merkins
    Sprint to other 35, 6x Merkins
    Sprint to end line, turn around
    Sprint to 35, 6x Merkins
    Sprint to other 35, 6x Merkins
    Sprint back to starting endline
    Rinse and repeat with 4 sets of 6x Burpees
    Rinse and repeat with 4 sets of 6x LBC

    Q tossed to Jonsonville
    Mosey to far corner of large soccer parking lot
    COP
    12x Low Slow Squats
    12x (per leg) Alternating Lunges
    12x (per leg) Alternating Side Lunges

    Run around parking lot x 2 (~400m)
    COP
    12x LBC
    12x Rosalita
    12x Bikes

    Run around parking lot and relocate to other side of lot (~350m)
    COP
    12x Jump Squats
    12x Alternating One-Leg Side Jumps
    12x Forward/back Bunny Hops

    Run around parking lot and relocate soccer field by bleachers (~300m)
    COP
    “The Roxanne” – Johnsonville played “Roxanne” by The Police on his iPhone.  The PAX ran in place and performed 1 burpee each time the band said the word, “Roxanne” (26 burpees in all, many in quick succession).

    COT

    Moleskin:
    The moon was full, although mostly concealed by cloud cover.  The weather was clear and very comfortable.  The soccer fields (had we ventured on them) would have been very soft and lush.

    Although Conspiracy was greatly missed, the PAX enjoyed speculating about his mysterious “recent assignment to northern VA for training.” Several swore that a guy who walked through the park early in the workout wearing a dark hoodie was, in fact, Conspiracy on some kind of covert mission.

    Southsiders were generally amazed and bewildered by Bleeder’s high-end German sports car.  One asked Bleeder if there were upgrades he could get to make his Imapala look like that.  Bleeder was very respectful and suggested a new set of faux-alloy-wheel-hubcaps from JC Whitney.

    Thanks to “Ralph Wilson”(FNG) for showing up.  We are shortening his name to “Wilson” for ease of use.  Also, we think he will want to use the image of Wilson, the bloody-hand stained volleyball from “Castaway,” as his Twitter and F3Nation avatar.

    As usual, Johnsonville managed to smoke himself on Q.  Bleeder grows stronger by the day.  T-Claps to the PAX for working through The Beast and many, many burpees!  ROOOOXXXXANNNNE!

    See you in the Gloom

    — Johnsonville and Bleeder

    Next workout: #45MinutesofMary – Thursday, 5:30 am at Mary Munford ES

  • RVA Takes the Reigns…”You’ll Thank Me Later”

    Aye, eleven faithfuls and two FNGs successfully rolled out of the fartsack to face the #gridiron and posted for Richmond’s first Saturday workout without Q support from the LEAP.  How’d it go?  You’ll know tomorrow morning. You’ll thank me later for that.

    There was some mumble chatter early on about Conspiracy being chipper.  That’s when the PAX realized they were in for a workout Here’s what they did:

    The Thang:

    Conspiracy Q

    Run over behind the softball field
    Quick disclaimer and welcome to FNGs
    COP
    SSH x 25
    Mountain Climbers x 20
    LBC x 20
    8-count Body Builders x 10 OYO

    Mosey to the soccer field, past some #SadClowns running laps on the track
    Six Minutes of Mary
    Half Situps x 20
    LBC x 20
    Ankle Reachers x 20
    Dollies x 20
    Flutter Kicks x 20
    Rosalitas x 20
    Bicyclers x 20

    Mosey to the back baseball fields via a slalom through the bus loop poles.  CAUTION:  the poles don’t break away
    On the bleachers:
    Step-Up Right x 15
    Dips x 15
    Step-Up Left x 15

    Q tossed to Loose Goose

    Mosey to the soccer field baseline
    Sprint to baseline and back, with merkins x 6 at the 50, 100, and 50
    Bear crawl to the 40, sprint to far baseline
    Crab walk to the 40, sprint to far baseline
    Backwards run to far baseline
    Karaoke L to the 50, Karaoke R to the baseline

    COP in the center circle
    Merkins x 12
    Slow alt side lunges x 12
    Imperial Walkers x 12
    Burpees x 6 OYO

    Mosey to the school wall…partner up!
    Partner 1 in the people’s chair while partner 2 sprints to the cone and back.  switch.
    Partner 1 in plank while partner 2 springs to cone and back

    Q tossed back to Conspiracy

    Mosey over to the playground…”We’re going to use the playground in ways it’s never been used before”
    5 exercises, 30s each, 10s break between
    – flapjacks
    – inverted rows
    – Furyk merkins right
    – flutter kicks
    – Fuyrk merkins left

    Quick loop around the volleyball courts…caution for Toga…wooden bridge slippery when wet.

    Back to the playground
    6 exercises, 30s each, 10s holds between
    – arms extended to sides, tiny circles forward
    – tiny circles backwards
    – arms extended in front, tiny circles inward
    – tiny circles outward
    – arms extended above head, tiny circles inward
    – tiny circles outward

    COT

    Moleskin:

    T-claps to all who posted today.  Intensity was there. Way to bring it!

    And T-claps to Loose Goose for his Virgin Q!

    Next workout: #NoTolls – Tuesday 5:30am at Huguenot Park