Category: Richmond, VA

  • Obama wears a Reagan/Bush hat

    8 strong and determined runners posted for a Sunday morning saunter around the trails of Richmond VA. Weather was 65 degrees and cloudy, a bit of rain towards the end.

    The Thang:

    Nickel Bridge to Buttermilk trail. Buttermilk to Reedy Creek, crossover stream to Forest Hill Park. Do the Forest Hill Park loop in the clockwise direction. Back over to the Buttermilk and back to the shovel flag. Route clocked in at just about 7.5 miles.

    NMM:

    First off, thanks to Obama for joining us for the second consecutive day from Greensville. Pleasure to have you as part of the PAX in RVA. Having been born and raised in Richmond, he had a great familiarity with the trails and was able to make sure Toga (a Forrest Hill Virgin) and others were following the right path through the woods. “Obama” it seems is trying to dis-associate himself with his namesake. He was proudly wearing a Reagan/Bush hat from 1984 to make sure that his political affiliation was clear.

    The list of items that are quirky about Wilson is growing. Lets see, there is the fear of running in the dark, confusion over things that come in odd numbers (especially when it is the PAX count), aversion to the smell of Petrully (whatever the heck that is), and the obsession with wearing long sleeves (with another shirt underneath) all year long. Today brought a new one out: when we finished the run, Wilson was in a panic to do the COT and leave the AO as soon as possible. Did he have a family obligation? Did he need to get to church? No, he hates getting wet and it was beginning to rain. Quirky, Yes. Awesome and a blast to hang out with, Yes again.

    Finally, I am not sure why, but when a visitor, or a new guys comes around, I have noticed that they have a tendency to snicker when I announce my name. Maybe it is just paranoia coming from TYA (you guys know how sensitive I am), something quirky that I do when I say may name (maybe a twinge of my Boston accent coming to the forefront), or an inside joke that I don’t yet know about. I don’t know? If it continues, I just might take BT up on his offer to take over the dreaded name that begins with an H that has been threatened to be thrust upon many an FNG.

    Special 1 hour 4th of July workout tomorrow at Batteau. Should be an epic beatdown from Hardywood and a great way to start your holiday.

    TYA Out.

  • An Impromptu Q and Some 40s for the 4th

    White Deer was slated to Q, but was forced to step out at the last minute due to illness. Jville (YHC) stepped up to Q on the fly, and this is how it went down, more or less:

    COP
    30x SSH (ultra slow, med, fast cadence)
    25x don quiote
    25x LBCs
    15x merkins
    25x imperial walkers transitioning to hillbillies

    Mosey to sand volleyball court over by Striker Field
    bear crawl the length of the sandpit
    10x merkins
    crab walk back
    10x merkins

    Mosey to grassy knoll by old schoolhouse
    10min of burpees

    Mosey to old schoolhouse
    classic triple check

    Mosey back to sand volleyball court
    karaoke back and forth
    bunny hop length
    single leg side hop back and forth
    crawlbear
    10x merkins
    feet first crab
    10x merkins

    mosey to playground
    Lindsays (40s) consisting of body weight rows and crab-cakes

    mosey to benches
    Lindsays (40s) consisting of box jumps and Carolina drydocks. This was cut a bit short for timing.

    COT with Atilla taking us out.

    Moleskin:

    Welcome to Rooney, who was visiting family up from the Fort in SC. Please get your brother in law from Midlo out!

    Our numbers were small this morning due to vacations/sickness, but it was this a great group of strong men. Everyone worked very hard. It was an honor to lead these men.

    Convergence at Batteau on Monday — 0700.

    Love and enjoy your families. Have a safe and happy 4th!

  • Arms, more arms, and a little running

    17 RVA regulars, 2 FNGs and 1 SC visitor posted to Dogpile to get their holiday weekend off right. Temp was 75 degrees and muggy although the AO was freshly mowed for the forthcoming fireworks.  Swirly was on Q and delivered a typical arm-bruising beatdown:

    COP –  25 SSH, 20 Don Qs, 15 Helicopters, 20 LBCs, Arm Circles – forward & backwards

    THE THANG:

    Mosey over for Modified Love Hill – Start at turn-around point for normal Love Hill and go back up to top of hill by Amphitheater.  Partner up – exercises were Bear Crawl, Russian Soldier, Lunges

    Mosey to Amphitheater for Descending alternating ladder –  Start at 18th step, down to 1st step, alternate with Dips on Even steps, Incline Merkins Odd steps. Plank at bottom.

    Reverse Newton’s law – What comes down must come back up – Start at 1st step and go back up at 18 – alternating Dips and Incline Merkins

    Mosey to Pull-Up bars.  5 Pull Ups, 5 Chin Ups, 10 Second Hold.  Repeato x3.

    Mosey to the field in front of Carillon for Triple Check – Run, WWII Situps, & Squats.

    Mosey back to COP circle for Curb Crawls –  Up to 5 and back down.  Odd #s incline merkins, even #s decline merkins.  Finish up with Firedrill – stop drop & roll.  Mosey back to the flag, Gumbo took us out.

    NMS:

    Swirly asked YHC to write-up this BB as he is on his way to the Beach today.  YHC believes Swirly decided to get in all the arm work he would normally do during the week during the Q this AM at Dogpile. Between the combo Dip-Incline Merkin ladder, pull-ups and Curb Crawls YHC’s arms are smoked.  Great work by the PAX knocking these out.

    The morning started with the non-Davillian’s getting a look at the now-infamous Emoji F3 S racing jersey.  Although there was some good ribbing about the tightness of fit, and rightfully so, there is definitely a tinge of jealousy by some of the PAX (YHC included) for being able to pull that off at 50, aye!

    On Love Hill YHC learned that Grunt can bear crawl much better than his father, guess he got that from Swirly’s M. The firedrills at the end, right after the curb-crawls, saw many of the PAX lose any semblance of proper form. Most seemed to be flailing around on the ground, waiting for the call to mosey back to the flag.

    At ETs afterward Stewardess arrived, he had gotten the location mixed up and missed Dogpile. Guess he’d heard ETs is the best part of Dogpile, which is true but even better after getting smoked for an hour.  Still a valiant attempt to post twice in your first week, Aye!

    Great work by Munson and Laughing Gas.  Posting to a Swirly Dogpile for your first time is no joke! There is an F3 saying that it does not get any easier, you just get stronger but that may actually be true after this beatdown…

    Apologies if I missed any of the PAX here, Swirly handed me the Name-o-rama list but it is written in a foreign language YHC cannot decipher…

    Announcements –  Batteau is the only AO on 4th of July – special starting time at 7:00.  Don’t miss this Hardywood beatdown!  See the pre-blast for details.  Also Blue Balls has his VQ this Tuesday at Daville, way to step up!

  • 4th of July Pre Blast – Batteau Beatdown

    We have a very special lady to thank, and that is Lady Liberty.  Before you stuff you gullet with hot dogs on July 4th in celebration of her birthday, you should post up.

    There will be a beatdown on Monday July 4th.  Please note all AO will be meeting here and there is an updated time.

    Date:  Monday July 4th, 2016

    Time:  7:00 – 8:00am

    Location:  F3 Batteau at Forest Hill Park.  Parking is in front of the Stone House.  The park location is at Forrest Hill Ave and 41st.  The Stone House is two blocks down on the left.  You’ll see Old Glory proudly planted in the ground and you’ll know you are home.

    If you have any questions, send them my way. See you in the gloom.

    -Hardywood

  • Negative splits in the storm

    13 Faithful showed up on a delightful Friday morning run/ride.

    YHC gave the simple instructions. Out and back run Grove–>Henri–>Towana–>Richmond Way. The course is the most direct route down to the start of the Spider Run at the U of R lake. Instead of defined points, the PAX was instructed to turn around at 23 minutes, with the goal of getting back to the flag in 22 minutes.

    COT–YHC took everyone out.

    Moleskin.

    What seemed simple in concept (to everyone except Wilson) was quite hard in practice, as YHC had specifically designed the course to be predominantly downhill on the out (, and uphill on the way back to add to the challenge. I think that Lab Rat was the only one who made it back in 22, several others were close. Rosie left YHC in the dust in the last mile and was only 15 seconds shy of the goal.

    Also challenging was the driving thunderstorm that came through about 30 minutes in and soaked the Pax on the return trip, also slowing things down a bit, but cooling everything off too.

    It was a good way to start the holiday weekend, and I can sense that we are getting stronger in preparation for the BRR.

    As we spend more time with our families the next few days consider the following:

    “Fathers, do not exasperate your children; instead, bring them up in the training and instruction of the Lord.” Ephesians 6:4

    (Yep, that’s where I got the idea for the COT prayer)

  • Sucks if you’re slow

    16 Faithful posted for a fun 45MOM beatdown.  TYA EH’d YHC to Q today and planted the shovel flag to save me time…..thanks brother.   I tried to plant my own shovel flag once I arrived at the AO, but the dirt was just too HARD.  So  back into the car it went and we were off to start a Fudd Q:

    COP:

    Abe Vigoda x 15

    SSH x 30

    Mountain Climbers x 15

    Flutter Kicks x 30

    Merkins x 10

    Mosey to the Tennis Courts for the first ever version of “It Sucks to be Last”:

    Line up on the west sideline and Bear Crawl to the next sideline on the first court, then sprint to the far east end of the tennis courts.  Last man to cross the last line does 5 burpees, 20 merkins, then maintains the “Superman” position until all the PAX are done with the evolution.  The rest of the PAX continues to do bear crawl/sprints from end to end of the tennis courts until a winner is declared as the last man to finish each sprint stops and does the aforementioned exercises.  I think we did 6 or 7 sprints until YHC called an audible and declared that double elimination would be in place moving forward (the last 2 men on each sprint would drop out and perform the requisite exercises).  I think we did around 10 or 11 sprints total and the last two PAX to race were Marv and Swirly.  Tclaps to those fellas for being the last two standing. Their reward was 5 burpees.

    Mosey to the soccer field for the Tunnel of Love:

    Form two lines facing each other at the West end of the field and lock arms in squat position.  Each two man segment bear crawls through the tunnel created by the rest of the PAX until we reached the East end of the field.  Swirly gave us a 10 count.

    Count off by two’s for Ultimate Frisbee.  Team 2 removed their shirts and play commenced.  The shirtless team won 2-1.

    Back to the shovel flag for some Mary:

    LBC’s x 39

    Hello Dollies x 20

    Cross leg lifts – each leg x 10

    Superman x 2

    COP with prayer by YHC

    Moleskin:

    Way to bring it fellas!  Today was fun and YHC was impressed by the effort each man displayed.  Swirly impressed everyone by being one of the last 2 men standing at the end of the “Sucks to be Last” evolution.  I had remembered Swirly being less than exemplary at bear crawls, but apparently he has been practicing his technique as he and Marv smoked everyone to be the last 2. Dedication and persistence pay off, as Swirly continues to show us.

    Ultimate Frisbee was met with enthusiasm by all.  YHC had intended to base the decision on which team took their shirts off by Lab Rat, but since he was not in attendance we went with TYA. Several notable plays were made, but the one that stands out in YHC’s mind was a sliding catch by TYA that deserves a place on the Sportcenter’s top ten plays off the day.

    Announcements:

    BT and Toga are recruiting for the Spartan race on 9/24.  Pucker expressed interest and BT says he will pick him up.

    Fudd out

  • Circus Conveyor Belt

    5 Circus Maximus regulars gathered for last-day-of-June kettlebell beatdown that went something like this:

    THANG

    Farmer’s carry around the Circus Maximus bus loop

    COP: 20 SSH, 10 slow DQs, 20 Crab Cakes, 20 Hello Dolly, 10 KB Roundabouts each side OYO, 20 KB Figure 8s

    Farmer’s carry around the Circus Maximus bus loop

    CONVEYOR BELT: each member of the PAX sets up 2 parking lot lines apart; perform a given exercise, bear crawl to the North leaving KB behind, guy on end runs South to the end of the line, stop where you started
    10 KB Lawn Mower Pulls (conveyor belt style)
    10 KB Swings (conveyor belt style)
    KB Merkin Rows – 3 each side (conveyor belt style)

    Farmer’s carry around the Circus Maximus bus loop

    TAKING & THINKING: similar to Roxanne…but performing exercises to “Ride” by twenty-one pilots
    KB Goblet Squat or KB Lunge until you hear “Taking” or “Thinking”, when you perform a KB Clean-Rack-Press

    Farmer’s carry around the Circus Maximus bus loop

    BACKWARDS CONVEYOR BELT: same as above but crawl bear instead of bear crawl between stations.
    10 KB Bob and Weave (backwards conveyor belt style)
    10 KB Rows (backwards conveyor belt style)

    Farmer’s carry around the Circus Maximus bus loop

    COT
    Atilla took us out

    MOLESKIN
    YHC received much grief about going back down to a 20lb KB…but nobody was bitching after we shared KBs during the conveyor belts…except White Deer who apparently gets windy pops from lifting lighter weight

    KB Merkin Rows + Bear Crawls X 5 are no joke. Holy shoulder beat down. Might be the only time YHC was happy for a farmer’s carry after that set.

    YHC appreciates the patience of the PAX during the “TAKING and THINKING”. White Deer caught a few extra “TAKE”s that YHC hadn’t remembered! KB Presses for everyone!

  • Bambi watches Nascar

    Eight F3RVA Pax met at Hillcrest to run some hills on a hot, but less humid evening.  Here is how it went down:

    As LugNut had some evening plans, he got to the AO early to conquer three circuits.  The rest of the PAX had plans to circle the Hillcrest neighborhood 6 times.  Saab and Rosie cruised right along leading the PAX.  DK, HoneyDo, TYA and Swirly set the pace for the mere mortals of the group and YHC and TSB brought the PAX home across the finish line.  On the first loop, the PAX startled a group of 3 deer.  The deer must have been impressed with the PAX, as they were still in a neighbors front yard on loop 2.  It appeared they were watching the members of the PAX run past moving their heads with each PAX members as ran down they hill. YHC thought to himself that this is what it would like if deer watched Nascar(not that YHC was setting any speed records).  Great 2nd F at TYA’s office (ETs) afterward with discussion surrounding BRR, upcoming vacations, and DK educating everyone on the proper British term for a pregnant woman.

    Great work by everyone this evening.  Consider posting for a Wed.evening run.  Perfect BRR training.

    Circle K

  • Reaching for the Summitt

    15 strong gathered at W Dog for a midweek beatdown.  The weather was perfect because, well, we were alive and able to bang out a workout together!  Here’s how it went down:

    The Thang:

    Mosey to circle in front of Amphitheater for COP:

    SSH x 18

    Abe Vigoda x 16

    Merkins x 16

    Imperial Walkers x 18

    LBC x 36

    Mosey to the pull up station for pull-ups x 5, chin-ups x 5, supinated inverse arm curls x 8.  Repeat x 3.

    Mosey to Amphitheater for an Escalator of ascending squats.  Start on first step at 1 rep, second step x 2 and so on to the top (Summitt) and 18th step.

    Mosey to circle drive for modified Curb Crawl.  PAX performs a lateral bear crawl moving from left to right and performs x 1 staggered merkin at curb, then proceeds from right to left and performs x 2 merkins at far curb, continuing in ascending fashion to 8.  Audible called:  remaining merkins done in descending fashion from 8 to 1 utilizing a crabwalk.

    Mosey back to Amphitheater to finish the escalator, only in desceding order from 18 to 1.  Exercise was incline merkin.

    Mosey back to circle to 6 MOM:

    Freddie Mercuries x 30

    Rosalitas x 20

    LBC’s x 36

    Something else?

    Mosey back to Shovel Flag for COT.  Flashdance took us out.

    Moleskin:

    As a Vol for Life, today YHC tried to pay tribute to the career accomplishments of Pat Summit, who passed yesterday after a battle with early onset dementia.  The winningest coach in D1 basketball history (men’s and women’s) with 1098 wins, she put up some impressive numbers, all the while exhibiting the class of a champion.  Easily the best coach I never had.  The exercise reps represented her accomplishments (when possible):

    8 National Titles, 18 Final Fours (conveniently the same number of steps in the amphitheater), 16 SEC tournament championships, 16 SEC season championships, 1098 wins, 36 20-win seasons, 20 30-win seasons and possibly most impressive 100% graduation rate for 4yr players.

    We are getting stronger on the bars, fellas.  And despite Toga’s pleas for no pullups today, they had to happen.  Hardywood, Sippy, Toga, Swirly and a couple others are banging them out.  Great job!  Goldberg suggested some bicep work, and YHC agrees that we should utilize the bars for just that when possible.  WDog is a great AO for multiple reasons, not the least of which is access to the beautiful blue relief stations that have served several PAX so well over the past few months, although the suggestion of a Ring of Fire around said stations was met with disdain, along with horrid stench.  Apologies to Circle K during pull ups as YHC literally left him hanging.  Apparently, “I’m Third” was replaced with “I’m First” for a brief second.  My bad, brother.

    More apologies for those running Hillcrest this evening; 171 squats = pain.

    The highlight of the morning was definitely the Dealer’s Choice option for the escalator descent.  YHC had wanted to call incline merkins, but honestly was still feeling Rosie’s beatdown from yesterday, so he gave Saab the call.  On cue, he called merkins and dutifully earned the ire of the PAX.  Swallowing the red pill takes courage, men!  (It is possible that Saab thought it was a one-and-done scenario, but YHC likes to think that Saab needed 171 reasons to get up for a BT Q).  Despite the pain, YHC believes that the PAX is feeling good about it right now.

    Finally, another Conspiracy sighting, although he was apparently lost and running with what appeared to be a tourist group.  Come on back, Conspiracy!

    Thanks for Flashdance for inspiring words.  We played hard today, Coach Summit would be proud with the effort.  I was humbled to lead.

    -BT

     

     

     

  • A mid-week Donkey kick in the pants

    3 SOT faithful and 1 SOT newbie climbed out of the fartsack and fought the humidity to kick (donkey-style) their hump-day off right.  Here is how it went down, more or less:

    Slow mosey as a group to the track and 1 lap around.  Circle up on the asphalt platform at the end of the track for extended COP (all IC):

    1. SSH x30
    2. DQ (AV style nice and slow) x10
    3. Arm circles – 5 small, 5 large – forward and backwards
    4. Copperhead squats x10
    5. Ball dippers x10
    6. Merkins x10
    7. Flutter kicks x20
    8. Freddie Mercuries x20
    9. LBCs x20
    10. 8-count bodybuilders – pan-PAX count twice around the horn

    Mosey to sideline for 11s – start with 10 plank-jacks and 1 box-cutter then run across the field and work our way to 1 p-j, 10 b-c.  (the grass was luscious)

    Slow mosey long way around the track over to “Bernie” hill by the tennis courts to welcome LugNut back to the States with a workout from his last SOT Q – the Triple Nickle – run backwards up the hill (feel the BERNie) to the fence and perform 5 Moses Malone’s, run forward down the hill (carefully) and perform 5 Bobby Hurley’s – repeato x5.

    Line up on posts leading from walkway up the hill to the Tennis courts for pole-smokers Indian-run style – 10 pole-smokers then move on to the next available post.  As luck would have it, we had just the right number of posts for each PAX member to get 3 repetitions.

    Hit the tennis courts for tracers – down and back across all 4 tennis courts running forward to the net, shuffle the width of the court, run backwards to baseline and karaoke to the next court and repeat.

    Find a pole along the fence for Donkey-kick ladder:

    1. Donkey-kicks x10
    2. Squat Jumps x10 and Donkey-kicks x10
    3. Werkins x10, Squat Jumps x10 and Donkey-kicks x10
    4. Werkins x10, Squat Jumps x10 and Donkey-kicks x10
    5. Squat Jumps x10 and Donkey-kicks x10
    6. Donkey-kicks x10

    Circle (square?) up for Ring of Fire x2 – merkins-plan first round and 2-count flutter kicks and six-inches the second round.

    2MOM – Bay City Scissors (8-counts) x10 OYO; Dr. W (8-counts) x10 or AMRAP OYO

    Short mosey back to the VSF for numberarama, namearama and COT with YHC taking us out.

    Moleskin:

    What a great morning for a beatdown.  The humidity level was high but the temperature was pleasant.  The fresh dew on the field helped fully saturate the PAX during the workout.  Rosie lead the way as usual, but Shawshank was back to prove himself after his FNG posting yesterday and he was strong throughout the workout – nipping at Rosie’s heels during 11s.  LugNut pushed through the workout strong showing no signs of over-indulgence during his trip across the pond to witness first-hand the Brexit and to complete possibly the worst foreign exchange trade in the history of the pound-dollar exchange.  BERNie Hill never disappoints – my quads are still burning.  And, the extended COP and core focus today got me good.  I’m hoping Honey Do takes notice of the Donkey-kicks today and makes an appearance at SOT in the future…come kick it southside-style brother.

    Thanks for the privilege to lead such a fine group of men, always a pleasure.

    Announcements:

    Wednesday Hill-run tonight at Hillcrest – Circle K has the Q

    Saab has the Q tomorrow at 45MOM and DK will be leading the elephants at Circus Maximus

    Be on the lookout for more info coming soon on the Reese Strong 5K in September – let’s turnout strong to support families battling childhood cancer.

    No more Gumbo for you…have a great Wednesday men!