Category: Richmond, VA

  • Pardon Me, Would You Have A Grey Coupon?

    17 Strong posted for a pleasantly damp 45MOM beatdown.  Flashdance planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to side field for warmup COP

    COP

    • SSH
    • IW
    • Merkorama (Regular, Wide, Diamond)
    • Monkey Humpers
    • Burpees OYO

    Mosey to the School wall

    5 Minute People’s Chair while passing Coupon down the line and back

    Mosey to tennis court fence

    • Donkey Kicks x 50
    • Carolina Dry Docks x 50
    • 2 ct Flutter Kicks x 50

    4 Corners around soccer fields

    • Pullups and Hanging Gas Pumps x 10 each
    • Jump Squats x 20
    • Burpees x 10
    • 2 ct Mountain Climbers x 20

    Mosey to mid-field

    Bear Crawl of Fire

    Mary – LBCs, Crossover Leg Raises, APDs

    Mosey back to shovel flag

    MOLESKIN

    Observations from the morning:

    • One would potentially need an ax, chainsaw, bazooka, dynamite, tank or other heavy machinery to take off with Sippy’s bike, while simply needing to grab the keys off TYA’s hood to take off with his car
    • If you get to the AO by 0510ish you may have a chance to beat the Swirly bird to the worm
    • If you’re ever stranded at Busch Gardens, just reset the ground
    • YHC’s weinke is always a source of chatter
    • TYA and BT will sport matching Free Soup shorts at a beatdown in the near future
    • The fence can withstand 850 kicks from a bunch of jackasses, excuse me donkeys
    • Bear Crawl of Fire should be done in a tight circle, multiple PAX at a time, or probably not at all
    • Should’ve gone full honeymoon suite and added some Pickle Pounders to go along with the Monkey Humpers and Alabama Prom Dates

    Men, thanks for coming out and making YHC a better man.  Hopefully you all walk away feeling like better men as well.  It was a privilege to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Regular Workouts all week

    Congrats to Rosie on his outstanding half marathon

    Others?

  • Wed Night Hill Run

    5 strong posted for the Wed night hill run on Hillcrest and here is how it went down…

    Run the loop – 5 times !

    TYA and Southern Bell got and early start on the hills (TYA had an evening commitment) way to go man TYA was not about to not get his run in – especially after  a long travel day – atta baby… Always a pleasure to see Southern Bell out there cruising up those hills nice and easy … Saab, Splinter, and YHC waited to see if Ailse 5 was gonna come rolling in hot right at the bell but there was no Ailse 5 to be seem so we  took off @ 5:30 and immediately broke into a sweat.

    After a good strong 5 laps we had a great conversation regarding cold beer. YHC is really looking forward to an F3 Brew which will be called (Corporate) and brewed by our master brewers Lab Rat, Splinter, and Honeydo…

    If you have not made yet to a Wed night hill run – come on out – it’s a good hard run and sometimes we do have beers afterwords 🙂

    See ya’ll in the gloom

  • Spray Painting Punks – Swirly is coming!

    9 brave arrived for WDOG this morning and here is how it went down….

    COP: SSH, Helicopters, Windmills, Imperial Walkers, Arm Circles, LBC’s, APD’s.

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

    Indian Run Pole Smokers :  5 pole smokers while rest of the pax holds @ 6 inches run to the end of the line – everyone repeats 4 times.

    Amp Theatre – Dips Ladder – start at top step work are way down to the bottom 18-1

    Pull up Station : 5 overhand 5 underhand 5 derkins – 3 sets..

    Amp Theatre : Incline merkin ladder – start at the bottom work are way up – 1-18.

    Native American Run – back to the flag

    Ring of Fire : 10 merkins while holding plank – 2 sets..

    NMS: Way to work this morning guys…… YHC has to apologize for being distracted this morning. When YHC get’s pissed it’s very hard to let it go….. The workout came at a great time though and certainly helped relieve some tension ….  Should any of you have a bunch punks spray paint your cars – Blue Monster wipes does the trick – came right off. The cop was telling YHC this morning after returning from WDOG that it looked like kids got a number of blocks in the neighborhood and that they would increase patrol it being summer and all – and YHC said no need I’ll take care of it to which YHC’s M said NOOO let the police do it to which the officer said sir from the looks of you i’d say feel free to join us anytime – to which I responded – AYE and then was immediately  told to go inside while YHC’s M asked the officer not to fire me up like that 🙂

    Now to the beat down : not much running but we focused on upper body and abs with the goal being we all have a hard time lifting our arms to drive the car home or move at all without feeling it in our stomachs …  The pax did a great job banging it out this morning.

    Thanks for allowing me to lead – even when distracted …. It’s always a pleasure .. Se y’all in the gloom..

    Anybody interested in a long bike ride on the capitol trail this Saturday  – get with Hardywood.

  • Bearway to Tabatta Heaven

    3 posted for a glorious summer beatdown at Source of Truth that went something like this:

    THANG

    Mosey from shovel flag around track.

    COP at blacktop at near end of track: SSH, Crab Cakes, Hello Dolly, Imperial Walkers

    Mosey around track and back to near side of track.

    Tabatta: Merkins + Jump Squats

    Bearway to Heaven up to tennis court, 1 merk, bearcrawl back, 2 mercks

    Tabatta: Box Cutters + Imperial Squat Walkers

    Bearway to Heaven up to tennis court, 3 merks, bearcrawl back, 4 mercks

    Wilson’s Tabatta: Cross Leg Lifts + Russian Soldiers

    Bearway to Heaven up to tennis court, 5 merks, bearcrawl back, 6 mercks

    Rosie’s Tabatta: Plank Jacks + Lunges

    Bearway to Heaven up to tennis court, 6 merks, audible crawlbear back, 5 mercks

    Tabatta: Monkey Humpers + Capital Letters

    Mosey around entire track and back to SF

    COT: Wilson took us out

    Moleskin:
    It felt cool out…with low humidity…but there was still a lot of sweat.

    TClaps to Wilson for continuing counting during the initial SSHs while YHC and Rosie had a sidebar conversation about EHing one of Rosie’s neighbors who YHC had seen at a swim meet the night before.

    YHC tried to EH a 5:30 runner, but dude wasn’t interested…could have been the Bearways

    Solid work by PAX to keep up the energy. Well done, boys.

    Announcements:
    Jville on Q at Circus Maximus tomorrow

    Wilson is looking to buy a home in 23113…keep your eyes open and let him know if anything pops up.

  • Logging miles

    8 Faithful arrived at the AO for some Spider running.

    THE THANG

    From Parking lot, Run across lake, to University Drive up to Westham turn left, head toward Ridge Road, Take Ridge which turns into Westham Station, go across the Bridge to the South side of the river, take the off ramp back to the on ramp back across the bridge, back to the flag for the most part.

    Moleskin

    A B-A-beautiful morning for a run, so much so that Swirly decided run around UR twice before returning to the Flag.

    48 total PAX that posted in F3 RVA, Off Shore and TOGA were surely working out somewhere in the Nation of F3, so YHC is calling it 50 for the day!

    Bleeder out

  • State Champs – Softball

    11 Faithful and 3 FNG posted for a F3 show of respect at DaVille for the ladies State Softball champs on the longest day of the year. It went something like this:

    Short Mosey to front of High School to circle up for disclaimer and a few warmup exercises.

    Moroccan Nightclub x40, SSHx30, Imperial Walker x25, Mountain Climbers x20, Knerkins x15, Front Arm Circles x10 (small) x5(big)

    Mosey to the middle school field for a show of respect in a game of Softball. At home base Pax runs to 1st Base and does 10 Burpees.  Run to 2nd Base and do 20 Merkins, run to 3rd base and do 30 LBCs. Run to home and “Reset” order – 1st to home does 14 back and forth from home base to a fence post, 2nd to home does 23 back and forth from home base to a fence post, continue to last of the Pax to home base who does 1 back and forth from home base to a fence post. Repeat as Atlee is a repeating State Champion. Repeat again as we want Atlee to win another State Title. Plank to pay respect for all continuing to exercise.

    Pax Mosey to Middle school field.  Partner up.  Pax decided who is the most scary and least scary – A Bear, a spider, a crab or a human.  Youngest partner starts with “Fearful” Suicides, other partner waits till partner finishes in a “Virtual Wall Sit.”

    Fearful Suicides – Crab walk (least scary) 5 yards and back, spider walk (2nd to least scary) 10 yards and back, Bear crawl (3rd least scary) 20 yards and back, Human Run (most scary) 40 yards and back. Partner doing virtual wall sits then does their fearful suicide.  Plank to pay respect for all continuing to exercise.

    The sun is getting higher.  It takes drills to earn skills:  10 yards of bounders, 10 yards of Ass Kickers, 10 yards of high knees, 10 yards of sprints.

    Mosey back to shovel flag for Praise to our God (Arms straight out to the side, palms up, head leaning back) for the victory of Atlee Softball in their State Championship run. Hold for 2 minutes.

    COT-  Phonics took us out with prayer.

    Moleskin

    Abacus posted at 520am this morning to plant the Shovel Flag and the DaVille Pax started to file in continuously until start time.  It was great to do a have another good crowd and a hearty F3 welcome to No Deal, and Monkey.  As we departed the Shovel Flag for a run to just in front of Atlee.  This made for some good rebounding of sound as the counting bounced off of the Atlee sign. Most exercises were a good warm up, however, 25 Imperial Walkers were difficult. The PAX attacked the exercises with everything everyone had in the tank, which worked into a showing of respect.  Softball was a great show of respect.  It was discovered that Abacus is not the only one who struggles counting.  But Abacus appreciated the extra runs to the fence poles.  While planking up it was asked what is the scariest? Bears, Spiders, Crabs or spiders.  After the Pax decided who is scariest we mosey over and partnered up for fearful suicides.  Mumbling was loud and deserved as we spidered through the grass 10 yards.  Afterwords Grabber showed nice little reactions to the grass on his pipets legs. With the sun rising more and more the Pax quickly went through some drills as it takes drills to build skills to be a State Champion.

    In prep Abacus reached out to the coach of the Softball team and learned that “Burpees and suicides were definitely most hated, wall sits and planks were next.”  Looking back at everything, we had plenty of time to put some of this hate to pay proper respect for their hard work and accomplishments we sprinkled all of these in the work outs.  Thanks for letting me lead this morning.

    Abacus

  • FNGs take over at NoToll

    26 men posted up at NoToll, 2 second timers- Buzz Kill and Hasselhoff, 2 recommits – The Scream and Pelosi 5.0,  6 FNGs and 17 regular hardcore’s

    COP – Run to the field, 20 SSH, 10 Merkins

    3 rounds of Triple Check:  Run – Merkins – Box cutters

    3 more rounds of Triple Check:  Run – Plank-to elbows – LBCs

    Ran to next field for 4 rounds of “Ring of Joy”

    1. 25 decline Merkins than run around the field 2. 25 dips and Merkins than run 3. 25 Jump Ups on the bench run do the first 2, on to the last 25 two count American Hammers and repeat all four.
    2. Ring of Fire:  20 Alabama prom dates, 10 mt climbers.
    3. Run back to the flag

    Thank you men for letting me lead today, what great turnout!! We are growing and its great to see so many new faces and old faces again. We had so many funny stories going on during this Q, please posts yours.

    Here is mine:

    DK  called it when he told me about the sprinklers might turn on 5 seconds later they turned on and sprayed EF!!

    FYI those fields are in amazing condition for the summer should be easier to grow NoToll..

    Great job, TYA and Lab Rat for packing your car full of FNGs

    Flashdance over and out!

  • The opposite of hills

    3 PAX opted for a completely flat AO to start their week off right at Punisher. Weather was literally perfect for a start of summer beatdown:

    COP – SSH, Merkins,  Crunchy Frogs, Flutterkicks, Imperial Walkers, Don  Qs.

    Run up Hermitage, Burpees at every tree until end of school. Mosey to benches- 20 Dips, 10 RL step ups, 10 Derkins, 10 LL step ups. Repeato. 3rd set change to box jumps from step ups.

    Mosey to Basketball court. Suicides just running. Then add exercise per suicide. Go 5, 10, and 15 reps.  1st Merkins, WWII situps, Carolina DDs, finish with Burpees. For the CDD lap the PAX bear crawled instead of ran.

    Elbow plank for 1 min. Mosey to front of school. 20 Donkey Kicks, run to Laburnum – do 10 Merkins. REPEATO x3.

    Mosey back to flag, did parking lot lap, then 5 min mary- LBCs, Box Cutters, 1 min plank, Flutterkicks. One more lap around lot then COT. Spinter took us out.

    NMS- YHC was not sure how many PAX would avoid Punisher the day after a Major as his beatdown after the Masters was so effective. Alas there was no golf meltown to base a theme, unless you count the fact Splinter was feeling the effects of 2 days of living it up at Oakmont. Way to post when not 100% and push through.

    Seriously good work south of the river at Batteau PAX, looking forward to making it out there soon.

  • V Squared – The Hills Are Alive

    12 men showed up for this very special V x 2 post. This was the first AO for Batteau and the first Q for YHC.

    COP: 25 SSH, 25 LBC, 20 Merkin, 20 DKB

    Mosey over to one of Forest Hill Park’s namesake features for a little Monday fun. The Thang:

    Valley of Doubt – Modified Jacob’s Ladder with 1 merkin top of the hill, run down the valley, 1dip, run up the next hill, 2 merkin, back down the valley 2 dips, repeat to 10.

    Triton’s Revenge – Complete a loop around the pond. Perform a burpee at lamp post and add one at each lamp post. 1 burpee at post 1, 2 burpees at post 2, 3 burpee at post 3, etc. to completion for all 10 posts.

    Head slightly down Reedy Creek and pair up. One partner squats with a rock of success and the other partner runs to top of hill and completes 10 merkins and 20 two count American Hammers, then switch for 6 rounds.

    Run back to flag up a hill to be named later to close out the morning.  The names uttered for this hill on the return run would make this post NSFW.

    Numberama, namearama, COT and Swirly took us out.

    NMS – It perfect weather for this initial AO and for a first Q. The morning felt much like the first day of school for a first year teacher. Pretty excited, a little nervous and hoping for no revolt. Much to my surprise the cars kept coming and a solid crew formed. The cart led the horse a few moments during the morning, but with the gracious guidance of the veteran Pax, they helped YHC stay on track.

    We welcomed one FNG (Noodler) who clearly has a great level of fitness. He, Last Chance and Fudd dominated the hills, as there were many this morning.

    The story of the flag that graces my shovel was shared. It was sent to me by a after being flown by the 37th Expeditionary Aircraft Maintenance Unity on a B-1B in Syria and Iraq in Operation Inherent Resolve. I had been saving it for something more meaningful than just putting it in a frame. Perhaps like men of a certain age, I did not want it to just collect dust and be forgotten about. It is with the greatest pride I share it and this morning with the Pax. Thank you gentlemen.

    https://twitter.com/pattongleason/status/744878636629635072

    Reminder -Tuesday we are going for gold. The old pax record of 43 will be smashed and we will hit 60 total pax across 3 AOs by whatever means necessary.  Text, call, email your brothers.  If you have to send an invite via a carrier pigeon, make it happen.

    Dominate your Monday.

    Hardywood

  • Hills &Trails & Rocks & Dirt.

    8 Sunday warriors showed up this morning for trail day, in the glory and splendor of a beautiful sunny Father’s day morning with temps in the 50’s.  With our normal meeting spot being roped off, we borrowed the parking strip used for Dogpile as our makeshift starting point.  Other than that, the run took us on the now familiar and crowd pleasing route of Buttermilk to Forest Hill Loop, and back home on Buttermilk.  As a bonus, we got to return up Love Hill to complete the run!  Can YHC get a what-what!  Mileages varied between 8 and 9 miles, depending on which electronic device was wielded.

    NMS

    First off, let’s just get this out of the way….the men (and lady) that show up for trail runs are truly awesome.  Some are fast, some not so much….but at the core they are trail runners.  What does that mean?  They are in it for the beauty and splendor of the moment, and the comradarie found in their fellow runners.  What makes Sunday so unique is that we mostly run as a small pack that brings the 2nd F in to play more than the other days of the week.  There were several individual efforts and antics worth noting, but YHC feels that all who showed this morning put in a great effort that contributed to an awesome group run.

    The trails were heavily trafficked this morning, especially on the homeward bound leg of Buttermilk.  The first group we passed was a small pack of mountain bikers who seemed more concerned about their Strava stats than other trail users (i.e. the pax).  That got the anti-mountain biking mumble chatter going full tilt.  But then, we came across a group of obviously foreign tourists that seemed to speak little English and all were armed with cameras hiking the trails….this group started cheering as we made our way past….how awesome!  Not a quarter of a mile past them, a large group of mountain bikers had actually stopped to allow us by, and they started cheering us on as well!  How surreal…  Needless to say, these last two groups put all pax in a better mood for the homeward pull.

    Announcements:

    -TSB has shorts with pockets, but they face the wrong way.  So close…

    -Wilson states he hates running, but YHC thinks he only means on the road.

    -New AO tomorrow at the Stone House in Forest Hill park (Batteau)…Hardywood is VQ’ing with a shiny new SF.

    -Tuesday is roll call day!  Get out and post to any of the three workouts….and bring a friend!  60 total pax is the number to beat.

    -Thoughts and prayers to Aisle 5 and family….daughter is heading out to AF Academy on Friday and has hit some red tape that potentially could set her back on her journey.

    Lab Rat out

    PS, BB title came from YHC’s Father’s day gift when he got home from the run, a technical T with title for the logo.  YHC is happy.