Category: Richmond, VA

  • A Uniformed Pax, an FNG LIFO, and #22Kill

    15 Brothers and 1 FNG met the gloomy drizzle this morning to crush the morning.  YHC got there early (he was out of coffee at home and had to duck in to Wawa) to plant the shovelflag and watch the pax roll in.  Many Pax showed up in their shiny new Mud Gear sporting the Tuesday AO of choice, making us look all official-like!  Here is how it done got crushed:

    COP (numbers may or may not be accurate)

    • SSH IC X31
    • Don Quixote IC X27
    • Copperhead Squats IC X17
    • Crab Cakes IC X21
    • Arm Circles IC X10 little X5 big….Reverso
    • HIllbillies IC X15

    Parking Lot Tracers

    • Run parking lot line forward, karaoke over to next line, run line backwards, karaoke to next line.
    • Repeato until end of parking lot, switching directions at the island.

    Jacobs Ladder

    • Run up hill at front of Cool Springs track, do 1 burpee.
    • Run down hill, 2 burpees
    • Repeato to 11 burpees

    11’s

    • Bleacher 1 complete 10 Dips
    • Run to other side
    • Bleacher 2 complete 1 Derkin
    • Add/take away until numbers are flip/flop
    • join in on the abs by Abacus when complete

    (Optional) Burpee Indian Run back to Flag

    • Single file line, last man do a burpee (or not) then sprint to front.
    • Go back to flag

    1 minute of Mary

    • American Hammer IC X20

    COT/BOM

    NMS

    As mentioned, YHC arrived very early to the AO due to the Ratskeller being out of coffee (still plenty of beer though).  It was a peaceful morning to just be, listening to the wind whip at the Shovelflag as a light drizzle set in. How wonderful to be alive!  Opus was next on the scene, then the pax began rolling in. Excitement was higher than normal, as several members were sporting their new DaVille jerseys!  Talk of the town was Emoji, as he crammed himself into a size small fitted shirt.  To say it was snug was an understatement.  YHC is happy he didnt get the shorts….

    In the COP, mumblechatter was high, mainly because it was looking like our FNG streak was at an end.  BUT WAIT…WHO GOES THERE?!?  An FNG LiFO’d in to save the streak!  Also, Abacus has made his odd way of only counting to 10 the official DaVille stamp on F3 Nation.  Whether this will be green lighted by corporate remains to be seen, but it probably wont much matter because he has infected many impressionable young minds with it already.  Circle K and Mr. Rogers kept the old way alive.  The Q introduced a few new COP excersizes to the pax this morning, and he discovered that Hillbillies are VERY tough on cadence counting.

    The pax ate up parking lot tracers, then gunned over to the elementary school for Jacob’s ladder.  There was a man running the track in Lab Rat Summer Dress (shirtless), and he got the EH from several pax members.  YHC would be surprised if he did not post next Tuesday.  Blue Balls smoked thru the Jacob’s Ladder, and got a long rest in plank to recover.

    11’s was led by Abacus and Spike, with a few others making good showings.  Circle K ran with Lab Rat to bring up the rear, mostly because of the mumblechatter between the two threw their counts off more often than not.  “How many are we doing?” was asked at every turn.

    Burpee Indian runs is becoming YHC’s favorite way to mosey BACK to the flag.  Not everyone agrees.

    Leave it to fellow service members to really welcome each other into the fold with open arms.  Furball (Former AF pilot) took the charge of naming FNG (former AF enlisted).  Welcome Stewardess!  That’s good stuff there.

    After name-o-rama and before BOM, Abacus challenged all pax members to #22kill.  This is what Oyster has been doing the last couple weeks, posting a video to social media of yourself doing 22 pushups for 22 days to raise awareness to the fact that today, 22 former service members will end their lives by suicide.    F3RVA pax members be on alert, the challenge will be moving it’s way south.  You can see the video of 15 pax members taking on that challenge together either here (if the link will work), or over on the facebooks.

    Glad to have Mr. Rogers back in the mix.  Not quite a Kotters, but just happy to see him in the circle.

    Also, shout out to Furball for continuing to come out here and bust his ass week after week.  It ain’t easy, but you do it anyways.  Way to do it, brother!

     

    Announcements

    • If you are thinking about Q’ing (which every regular should eventually do), ask around for a copy of Freed To Lead, and get up with Lab Rat, Circle K, or Abacus for some helpful tips.
    • Wednesday Hill Run is at Hillcrest Drive this week, NOT Pump House, as was put out this morning.
    • F3 will have a booth and a team at this year’s ReeseStrong 5k.  Team will be open to all pax and family, this is a very family friendly event.  Saturday, September 17th (weekend AFTER BRR).
    • F3RVA workouts all week.  Lab Rat is always willing to clown car to (almost) any of them (it would be hard pressed for Lab Rat to show at SOT again).  If you want to get a workout in, the website or the app is your guide.

     

    Lab Rat out.

     

     

  • Lucky 13

    13 faithful and 1 FNG met at # NoToll for an anniversary beatdown.  70 degrees and humid with a few drops of rain while we were waiting to start to remind us where we were.

    COP

    • 13 burpees
    • 28 SSH
    • 13 ISW
    • 13 HRM
    • 13 Peter Parker

    THANG:

    13s – Monkey humpers/dying cockroach – Like elevens but add 2 rounds to total 13.  Start at parking spaces on one side of the lot, alternate bear crawl and running between parking rows for each round.  Alternate 13 SSH/ 13 freddie mercuries until all are complete.

    Mosey to the plush grass field for sprints backward/forward x2.  Mosey around the field to the pavilion.

    Lindsey – merkins/dips – 30/10, 25/15…10/30.   Alternate 13 Squats/13 box cutters until PAX are complete.  Mosey to the middle of the field for the Honeymoon Suite.

    • 13 1-leg APD, each leg
    • 13 Monkey humpers
    • 13 Pickle pounders

    Circle up for Guantanamo, 1 round.  Mosey to the other field to check out the grass.

    Ring of fire, dealers choice for PAX to the left, no repeats.  If burpees are called all PAX do 10.  Variety including American hammers, werkins, burpees, flutter kicks, diamond merkins and Parker Peters

    Mary – American Hammers, Dollies, Heels to Heaven  Mosey back to the flag.

    Numberama/Namearama/COT

    Moleskin

    Not only was YHC marking my 1 year of F3 posts today (actual date June 2) but today is my 13th wedding anniversary.  YHCs M is out of town taking care of her parents so what better way to celebrate but by trying to work myself and anyone else that wanted to join into the ground. Hence the #13 themed workout, seems that 13 is enough reps of just about everything, if you do them in quick succession.

    YHC saw a sign yesterday for an Orange Theory gym opening soon that claimed they had the best hour long workout in the country, BT has a coworker that agrees.  Apparently they have never been to a Swirly Q at Dogpile.

    The workout was a mix of things YHC enjoys and does not enjoy as much as well as some things pulled from DKs Q at my first post.  Merkin/Dip Lindsey is still painful after a year.  Obviously backward running is a YHC favorite, YHC will leave it to the PAX to determine those I do not enjoy as much.  Bleeder almost blew out his knee again during Guantanamo, he came back strong at the end.  Welcome FNG Shawshank, Gumbo’s nephew, he had to take a little break after the Honeymoon Suite, maybe he can take some F3 intensity back to VMI with him.  The grass in the fields was plush and better than most golf courses, YHC is still finding grass clippings all over.

    TYA tweeted this link of Abacus, our F3 brother in DaVille.  Great video showing the need to take advantage of the time we have with our families.   https://youtu.be/2AToeesy7oY

    It has been slightly over a year since I started posting at Shooter’s recommendation.  He thought this would be something I would enjoy and he nailed it.  YHC enjoys the workouts but the fellowship is what I was lacking in my life.    It is always a pleasure to lead and to be a part of this growing F3RVA group, this morning was no different.

     

  • No, sorry, the other way

    A total of 7 showed up for the UR spider run this morning in a humid but otherwise pleasant and overcast morning…

    Route: Around lake to Wood Road, Waveny, then meander to the hill on Chandler. Take the cut-through to Bandy field at the top of the hill. Take access road the cut over to Honaker. Take Honaker to Hanover, Hanover to Pepper, then cut through St Chris and return on St Christopher. Tapoan, Ridgeway, Roselawn, then return to campus drive. Added a run around the lake for good measure.

    There was a fair balance (from YHC’s perspective) of steady hills and flat terrain. (OK, maybe a few more hills than flat terrain.) Anyway, it was nice to tread some new ground, which resulted in a few miscues along the way. Aside from YHC periodically directing Marv into a driveway or two, the PAX stayed together and all ran strong. Kudos to everyone there today who either ran-in (varying miles) or biked in. Well done guys!

    Safe travels to Offshore who is traveling oversees to take advantage of the collapsed Euro/Pound exchange rate.

    Announcements: See Offshore regarding the benefit-bike race on Sept 24.

    Saab out.

  • One Better than Batteau

    Curb Crawls

    A random assortment of 5 PAX members gathered at the Punisher this AM for a random assortment of exercises.  Mosey around the school to the blacktop, avoiding the mangled mess that was the children’s playground.

    COP
    – SSH x20
    – Arm Circles 10xSmall, 5xLarge.  Forward & Backward
    – Merkins x10
    – IW x20
    – Copperhead Squats x20
    – Something else here…
    – Clerkins x10

    The Thang

    Quick mosey to the bus loop for curb crawls.  Bear crawl / incline merkin, crawl bear / decline merkin.  1 to 6, repeat 6 then back to 1 (unless you are Bleeder then do 1 more).

    Mosey to blacktop for small 4 corners.  10 burpees, 20 jump squats, 30 mountain climbers, 40 LBCs.  Repeato with 4 corners around the school.  3rd set of 4 corners was once again on the blacktop with 10 merkins, 20 Lt Dans, 30 CDDs, 40 box cutters, running backwards between stations.  Plank-o-rama in-between.

    Meander to the soccer fields for dealer’s choice frisbee style.  Throw the frisbee, run until it hits the ground then proceed with exercise to the frisbee.  First to frisbee chooses next exercise.  Exercises were broad jump burpees, lunges, walk-out merkins, crab walk, crawl bear, sprint, lunges, something else.

    Fast mosey to the pavillion benches for 5 minutes of dips / step-ups.  20 dips, 20 step-ups (10 each leg), repeato until time expires.

    Mosey back to SF for Mary.  15 each of Box Cutters, American Hammers, APDs, Rosalitas followed by a quick 1 minute superman.

    COT by Splinter

    Moleskin

    YHC wondered if this would be a solo workout today given last week’s light showing.  Glad to see PAX from all over convene at the Punisher this week.  Weather was cool, grass was high, and breathing was heavy even though there was nary a hill in sight.  Mr. Rogers showed up first and wondered if Punisher had moved as Swirly’s truck was nowhere to be found.

    YHC knew that there was a Swirly Q across town so had to bring the pain this AM.  Glad to hear that Punisher beat Batteau today in curb crawls.  If you really want to push yourself just follow the Splinter Q around town.  Not that I’m competitive at all…

    TClaps to Bleeder for picking up the frisbee prop on the loop around the school.  YHC contemplated leaving it there but couldn’t resist.  Frisbee toss is always a great exercise.  If we ever have an F3 Ultimate Frisbee draft, YHC has a feeling Mr Rogers may have to wait a few rounds to hear his name called.  The Carpenter had the right idea, picking an exercise he acknowledged not being very good at performing.  Way to go man.  Gotta push yourself.

    Offshore took a week off and was feeling the pain.  Well, by Offshore’s definition a week is missing Tuesday – Thursday.  4 corners almost made him splash, perhaps next time…

    Beautiful sunrise this morning gents during the post workout mumblechatter.  Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

    Announcements

    1 year anny Rosie Q mañana @ #NoToll

  • Pack of Wild Dogs!

    8 strong and faithful posted this morning @ Batteua and here id how it went down..

    Warm ups: SSH, Helicopters, Windmills, Arm Circles, Imperial Walkers, LBC’s.

    Park Benches : 10 dips 10 incline merkins on benches = 5 sets.

    Down the steps : 20 Flutter Kicks, 20 WW11 situps – mossy – 20 merkins 20 workins – Run  up the Hill – 20 LBC’s  – 20 APD’s .

    Curb Crawl :  Bear crawl – incline merkin, crawl bear decline merkin – 1-5 and back down to 1.

    Tennis courts : Bear crawl from net to fence – 10 donkey kicks bear crawl back – lunge to fence – WW11 situps lunge back – Russian Solder to fence – box cutters Russian Solder back. Suicides across the court once forward once backward.

    Triple Check : Run up steps to the top of the hill – merkins – Dips – repeat 3 times

    Mary : cross leg lifts 10 each leg – Rosalitas, LBC’s – Ring of Fire : 2 sets – 10 merkins holding plank.

    As the pax arrived in the gloom and began to gather- loud barking erupted from the woods  as Last Time and Ice Dancer were getting out of their vehicles.. What looked like to be wild dogs must have been tied up to a tree because they did not give chase thankfully… That certainly got everyone’s heart pumping though…. A beautiful morning at Forest Hill Park and a great way to start the week. The pax pushed hard with little mumble chatter and no breaks cause this is a Swirly Q :).. Toga played official time keeper this morning and tried to fool YHC during the triple check so we could cut it short but thought better of it knowing deep down that once YHC saw that we indeed did have more time – it would get a lot worse and all hell would break loose – wise choice Toga! Great to have Ice Dancer join us again we have not seen him in awhile – come on  back anytime man..

    If you have not made it out to Batteua @ Forest Hill park yet I would highly encourage you to do so – what a beautiful AO – much like Dogpile.. Three workout’s to choose from tomorrow so hit one – you will be glad you did!!

    A pleasure to lead this morning fella’s – see y’all in the gloom.

    Announcements : Spartan Race – interested see Toga. – Reminder we have an F3RVA Linkedin page – get connected if you are not already. BRR – 73 days and counting !!

  • Sunday morning parenting lessons

    8 faithful and one Sunday run new guy (Blue Balls) posted for a Sunday morning run. Weather was 70 and sunny (with a touch of humidity).

    The Thang:

    Northside to Belle Isle, loop around top of Belle Isle, Southside to Buttermilk and back to the parking lot (Saab took a loop around Forrest Hill Park as well). Mileage somewhere between 8 and 9 miles (different GPS options had different numbers.)

    NMM

    ET continues to be the place for a little 2nd F after the workouts. Aisle 5 was giving some detailed parenting lessons learned at today’s session. Key messages taken away from the discussion: How to deal with a very headstrong 2 year old, and how to motivate a not so motivated youngster. Ask Aisle 5 for details around the lessons he learned and the approaches he tried. All are funny and insightful. Also spoken of at ET’s was the various kinds of trans fats, Bojangles receipts being taped to Aisle 5’s steering wheel and dashboard, TSB’s reading habits, and Wilson’s quest for a new place to live,

    Saab is almost officially going to declare that he might, possibly, be doing an endurance event after the BRR this year. In my mind, he has done enough to prepare that if he does not do an endurance event, he has put in a ton of work to prepare for nothing. Dude is a beast…27 yesterday and 11+ today. Thats a months worth for most people….but then again, Saab is not most people (maybe he can share some of his miles with a tapering LockJaw).

    Saab had some company at the front of the pack today with Toga and Blue Balls (and sometimes Conspiracy). Lab Rat led the middle of the pack with TSB on his heels most of the way. TYA, Wilson and Aisle 5 made sure everyone made it back in safe.

    Time to BRR is dwindling. Get out there and run a few Sunday’s to prep.

    TYA Out

  • Humidity and Goo Alert

    Seven of the Faithful posted at the GridIron eager for the workout and the fellowship. No rain (or lighting to which Johnsonville is impervious) but ample humidity. Something like the following ensued:

    Welcome and disclaimer

    Thang:

    x20 SSHs IC
    x20 Don Quioxtes IC
    x20 Imperial Walkers IC
    x20 Hillbillies IC
    x20 Plank Jacks IC
    x20 Alabama Prom Dates IC
    x20 Merkins IC
    x20 Seal Jacks IC

    Eight-Count Body Builders (IC Pan PAX)

    Mosey to WildCat gridiron (near bleachers):

    Tabata: Dips

    Mosey to across WildCat gridiron (far bleachers):

    Tabata: Elevated Shoulders Single Leg Hip Thrusts (alt legs)

    Mosey to the Pillars and Slalom:

    Pole Smokers w/ HTH OYO
    Penmanship – Right leg (ALL CAPS) OYO
    Penmanship – Left leg (lower case) OYO

    Triple Check – Run the Pillars/Pillar seat/Pole Smokers w/ HTH

    Mosey to School Back Courtyard:

    Tabata: Donkey Kicks

    x20 APD
    x10 Grounded Shoulders Single Leg Hip Thrusts (right leg) IC
    x10 Grounded Shoulders Single Leg Hip Thrusts (left leg) IC
    x20 Merkins IC

    Mosey back to Pillars:

    x20 Pole Smokers OYO

    50 yard Lunge Walk

    Mosey back to parking lot

    COT:

    Countarama and Numberama

    Face wiping

    Announcements – 11 weeks to BRR

    More face wiping

    Lord’s Prayer under White Deer’s lead

    Shirt changes before car entries

    Moleskin:

    Pre-game at 0645: Guarding Against The “Yeast” — Oprah Bombs, Goo, and false teachings abound. Be alert for them, guard against them, and stand firm in resisting them.

    Chum’s contemplating divinity school to comprehend the difference between a debt and a trespass. Bank attorneys prefer the latter approach.

    C-Dubs arrived with visions of Einstein’s in his head – good wheels on that boy as shown in the Triple Check; also demonstrated Houdini-like skills with his remarkable penetration of the Courtyard inner gate.

    White Deer – back from from beach vacation and sporting enhanced pigmentation defying his F3 handle.

    Chum arrived just in time for J’ville’s mini-Q of the Hillbillies and APDs – you just can’t miss that especially with J’ville’s accent and cadence calls. Self-inspired, J’ville later lead a PAX mutiny by truncating the Courtyard-based Grounded Shoulders Single Leg Hip Thrusts with premature halts.

    Glad to have Mr. Roper for his virgin GridIron posting – strong repping of St. Michael’s by Mr. Roper, DK, and
    C- Dubs (and YHC as father of two grads).

    Coffeeteria at Einsteins – musings of Boy Scout adventures, Lowe’s ingenious marketing, long bike rides at the beach, and Brexit predominated.

    Well done, men, as always. Thanks for the privilege of your friendships and encouragements.

    Matthew 16:1-12

  • “Paying to workout, that’s like paying for porn!”

    A gorgeous morning for a workout, and 23 brothers agreed!  24 total of a fine breed of men started their Saturday with a bang.  Is that a Dogpile record????  It’s got to be close.  YHC stuck a shovelflag in the ground, and here is what went down:

    COP

    (Disclaimer:  all numbers selected are completely arbitrary and have no meaning whatsoever)

    • SSH X28 IC
    • Don Quixote X21 IC
    • Ball Dippers X18 IC
    • Arm Circles X10 little X5 Big, Reverso
    • Full Supination Merkins X12 IC
    • Dreya Rolls X10 OYO

    The Sippy Cup Bridge Run

    • Start at toll booth, head south on Nickle Bridge.  X1 burpee at every light pole
    • Fastest 3 pax (plus ties) go to Riverside Dr. X20 merkins then had back north, X1 Dreya roll at every light pole.
    • Rest of pax drop and do X20 merkins when passed by fastest pax member, then return north bound (X1 Dreya roll at each light pole).

    Amphitheater 11’s

    • Freddie Mercuries while waiting on pax (X28 IC)
    • Full supine merkins at bottom of amphitheater
    • Incline APD’s at top
    • Run perimeter of amphitheater when complete

    The Testing of the Q

    • Q does 1 burpee for every pax he cannot name.  3 burpees performed by Q.
    • All pax does X10 OYO burpees

    COT/BOM

    OK, so no avoiding the obvious:  the story of the day was the Q having no idea who a certain member of the pax was (Pax Member X), even though Pax Member X knew Q.  YHC was racking his brain thru the entire set of 11’s trying to come up with name.  No luck.  So, upon return to shovelflag, Q asked Pax Member X for penance. Pax Member X stated Q should have to do a burpee for every pax he could not name.  Sounds fair, let’s do it!  First burpee was visitor from Kernersville that Q had not met yet (Frodo).  Second burpee was pax member X (Conspiracy).  The third one is the only that Q is embarrassed over, as YHC named him last week (Seymore).  Turns out, Conspiracy had LIFO’d into a #Punisher workout a few months ago, which was also a Lab Rat Q (he also got a Kotter there).  Sorry to not have remembered you, but it’s been a while.

    The title of the BB was a quote overheard by Opus between unknown pax member and Conspiracy regarding Conspiracy’s posting to a certain pay to play workout group. (YHC’s money would be that Wilson said it.)

    Three lessons for all to take away from this:

    1.  If you want people to know you, you got to post up.
    2. You are always welcome back to F3!
    3. Dont mess with the Q, he writes the backblasts.

    Other than that, the pax worked hard today!  Beautiful views for the bridge run, and the 11’s in the amphitheater really  got the blood pumping.  Mumblechatter definitely picked up regarding the full supination merkins, where even Sippy complained a little (which speaks volumes).  That warms YHC’s heart!  You are welcome.

    ET’s was lively this morning.  One of YHC’s favorite parts of the week is the 2nd F after Dogpile, taking over the bar area with lively conversations and offending odors.  Glad to see TYA stopping in “the office” as well, although he made YHC put a shirt on otherwise he wouldnt sit at our table.

    Announcements

    Great to have our two visitors from NC!  Great to meet you, Frodo.  Good to see you again, Dr. Evil.  Way to represent!

    Also, Kotters to Winstons, who has been dealing with some knee pain.  Heal up quick, Brother!

    Special congratulations to Rosie for smoking a recent half marathon in Roanoke!  1:41, good enough to take 4th in his age group!

    Phonics is race director for Reese Strong 5K, proceeds going to help kids dealing with cancer and their families.  This is an awesome grass-roots organization, and we will have a strong F3 presence at the race this year.  It is the week after BRR, and it is family friendly.  Look for more details coming soon, but mark your calendars now.

    It is always an honor to be able to step out in front of such a great group of men to sharpen YHC’s leadership skills.  Thanks to each and every one of you for allowing that to happen.

    Lab Rat

    PS, Lab Rat hopes you enjoy reading this post with associated background music….courtesy of Conspiracy and Winstons!

  • Oh the humanity!!!

    15 faithful posted for a morning workout. 2 headed out on the bikes and 13 on the run.

    The Thang:

    4 miles: Grove to Left on Malvern, Left on Patterson, Left on Libbie, back to the shovel flag
    5 miles: Grove to Left on Malvern, Left on Patterson, Left on St. Christopher’s, Left on access road, Left on Libbie, back to the shovel flag
    6 miles: Grove to Left on Nansemond, Left on Patterson, Left on St. Christopher’s, Left on access road, Left on Libbie, back to the shovel flag
    Bikes: Over nickel bridge, to Belle Isle, cross over to north side on pedestrian bridge, back to Libbie

    NMM:

    The run is certainly in transition these days. A third of the PAX opted for the 6 mile loop (Saab, Marv, Copernicus and Offshore). They were cranking this morning. Easily making the 6 mile loop in the 45 minutes. The rest headed out on the 5 mile loop. Swirly was on fire this morning leading the PAX. Abacus, BT and Fudd were right behind him tracking him down (not sure if anyone caught him). A little further back were Lab Rat and Tramp Stamp. Both TYA and Wilson were trying to hang on with Lab Rat and Tramp Stamp. The scream, on his first day back opted for the four mile loop and performed well. We are certainly a much faster and fitter group of runners from where we started. Having said all that, any level of runner is welcomed and encouraged to join. Our first run was a 3.6 mile loop that we could barely make in 45 minutes. Great work and growth folks.

    Lot of mumble chatter on attire today. YHC donned, for the second time, his blue shorts. When The scream arrived, he quickly asked me “Going for a swim today”. BT pointed out that the shorts extended almost past my knees (didnt know that was an issue). Lab Rat’s outfit was, lets just say inappropriate. When I was passing some tomatoes on the run today, I heard them comment on Lab Rat with the backblast title. I could not disagree with them. My whole run I was trying to divert my eyes from Lab Rat’s attire, or lack there of. As Fudd so eloquently stated “you wear clothes in respect of the other runners”.

    Lots of second F for the PAX today. Several of the group hung out in the parking lot past 7 am. More than a few of the PAX were planning on a day off or half day off today.

    Enjoy your weekends gents. See you in the Gloom.

    TYA out

  • Wintergreen Training dates

    The weekend of Aug 13th will work we have the house that week open for some BRR training/AO!!