Category: Richmond, VA

  • First Class Streets

    American Flag

    8 strong posted for a celebratory run in honor of our nation’s most prominent symbol.  Circle up at the Commons before commencing a pass the flag loop on the western edge of the university.

    The Thang

    Mosey across the lake, past the chapel, up to Crenshaw, across College, right on Westham, left on University, left on Ralston, loop around Windsor on the James, back to Ralston, right on Rose Hill, right on University, left on Westham, right on Lakewood, back to start for final lap around the lake.

    COT by YHC.

    Moleskin

    YHC checked the calendar this morning before leaving and realized today is Flag Day.  What better to respect our nation’s symbol than with an alternating flag carry on our run this AM.  Hills were not quite as plentiful as previous weeks with YHC opting for new territory rather than repeating some of the hills the PAX has conquered recently.  Upon arrival in “Windsor” (pronounced with a British accent, nose pointed to the sky and pinky finger extended), Marv insightfully pointed out “Man, these are First Class streets!”  They reminded YHC of Kramer’s Wide Lanes episode where he adopted a 3 lane highway and repainted the lines to support 2 lanes of traffic.

    Post COT the PAX was greeted with a friendly reminder of the strong and brave individuals who have preceded us in carrying our country’s torch.  Spider Run continues to be a place to enjoy fellowship with our community neighbors, today with the former president and chancellor of the university.  Swirly said it best with “If you ever need a reason to get out of the fartsack in the morning, that was it”.  Just envision an 89 year old ex-marine, fully suited up at 6:15 in the morning, starting his day with a brisk walk through campus.

    Today is the day we remember and honor our flag as a symbol of strength, consistency and resiliency.  Let it be a beacon of hope in times of trouble.

    Thanks as always for letting me lead.  See everyone in the gloom.

    Splinter out.

  • Never Been Done

    Eight posted for this morning’s edition of #ThePunisher.  We went at it like so:

    Stroll to the west side of the school building for initial COP – 25 x Hillbillies, 25 x Imaginary Jumpropes, and 15 x Arm Circles (including small and large and both forwards and backwards)

    Conducted a staged mosey through the surrounding neighborhood.  Rotated leader role amongst PAX.  Leader runs until he has counted 20 four-count strides with the other PAX members in tow.  Leader then halts and calls out chest and ab exercises of his choosing, then the full group completes 20 of the chest variant and 39 of the ab option (in honor of Offshore’s 39th birthday today).  Repeated runs and exercise stops east on Laburnum, south on Gloucester, west on Wilmington, and north on Hermitage Road back to the school.

    Jogged to the front schoolyard and formed a tight circle around the security camera pole.  One PAX member would complete 10 Squats while the remaining gents would crab walk away from the pole.  Once completed with the squats, the PAX would bear crawl back to the pole.  Completed one round with all taking a turn.

    Rambled back around the school to the picnic pavilion.  PAX completed 50 Dips and 50 Leg Raises.

    Quick stroll for a brief set of stretches – Child’s Pose, Cobra, and Downward Dog followed by leg stretches.

    Return to the ShovelFlag for COT.

    Moleskin:

    Wish Offshore a Happy Birthday – 365 days until the end of “hate”.  Re: the Backblast title, one of our workout stops was the Laburnum Avenue median strip.  YHC is quite sure nobody has used that ground for exercises before.  We could feel the passing wave of cars a little too much.

    The initial COP gave Fudd a little extra time to get his car parked this morning.  Incidentally, Fudd is still working on his shed project and could use some more help.  Contact him if you have some time (he asked if anyone had time today).  He says there is craft beer available.

    BT and Toga are signing up for a Spartan Race sometime soon.  Apparently if you whiff on an obstacle at this event, you have to move off to the side and complete 30 Burpees.  Sounds great.  See those guys if you are interested.

  • Off to Blighty

    Tribute Ale

    4 Southside regulars posted on a cool June morning for a hill run. Here’s how it went up & down:

    THANG

    Run 3 mile loop up from Bettie Weaver, up into Tarrington, across Robious, down Twin Team.

    Hill repeats on Twin Team until time is up (1 full hill + 90 seconds up hill)

    Mosey back to Bettie Weaver.

    Total distance covered ~4.25 miles

    COT – Gumbo took us out with a great message of thanks for family, especially for his daughter Lucy who turns 8 today.

    Moleskin:

    Lugnut is disappointed his running pace has slowed from its peak last year. YHC suggested the hills were interfering with his PBs, but Lug blames some extra lbs.

    Rosie sandbagged the entire run until the 90 second hill and damn near made it to the top. Respect.

    Gumbo has an impressive pace on hills. Keep it up, buddy.

    Lugnut is off to the Motherland shortly and is excited to test his driving abilities on the opposite side of the road. YHC explained the drifting factor that most foreign drivers experience on both sides of the pond, causing the car to drift off the road. In fact, the first day M Döner Kebab allowed YHC to drive on his own just outside of Henley-on-Thames, YHC drifted just off the road and he popped a tire (spelled “tyre”). M Döner Kebab not being as prepared as the Boy Scouts of America, YHC had to walk a mile into Henley to find a lugnut wrench (no lie). The only autoparts store in town informed YHC that in England the tool he sought is called a “wheel brace”.

    And Lugnut, Torquay is in Devon…not Cornwall…though they are neighbouring counties.

    Recommendations:
    – Don’t order American beer over there…and avoid the crap lagers like Carling. Try the room temperature ales on a hand pump. In particular, order a Tribute (pictured above). When in Rome…
    – England plays Slovakia in the Euro 2016 Football tournament on June 20. Find out if Torquay is showing the match in a public viewing area. Don’t support Slovakia…and don’t even joke about supporting Slovakia.
    – If you want to avoid boiled fish and potatoes, go to a curry house…and if you’re adventurous, order a Jalfrezi…it’ll blow the top off of your head
    – And while in London, you can never go wrong with the Yaki Udon from Wagamama

    Safe Travels!

    By the way, did anyone else catch Darrell Green on Sportsphone with Big Al this morning? The man!
    http://stationcaster.com/player_skinned.php?s=97&c=787&f=5503183

  • Dizzy Sunday

    10 Strong posted on a beautiful Sunday morning for a Trail Run

    The Thang: Northbank to Belle Isle, Buttermilk back to the shovel flag. 7.5 miles of good old faashioned trails

    NMM

    Great to have Ilene join us from Jacksonville for the second day in a row. Fortunately TYA had taken a shower (with soap) yesterday, so smell issue was eliminated. Good to have DK back out there for a Sunday run. He is putting in the miles now so he can slay Leg 20 of the BRR again this year.

    Good Toga showed up for today’s workout. Honestly, I greatly prefer the not so good Toga. Seems that someone mentioned to M Toga that Trent was a little harsh on the PAX at F3. As a result, Toga was trying to be nicer to the PAX. Toga would not say which PAX ratted him out, but did mention that said PAX members name rhymed with “Sud”

    TYA was a bit dizzy when he woke up this morning. As a result of that and the fact that this was 8 days straight posting, I was moving a bit slower than normal. I mentioned to Wilson about halfway about my dizziness in the morning and he instantly caught the symptoms. Lesson learned, don’t suggest and ailment to Wilson or he might catch it quickly.

    2nd F at Ellwoods after. 1/2 the PAX made it out (Wilson, Saab, Aisle 5, TSB and TYA). Lot of discussion about body odor and hippies. Ask Wilson for details of products to support this ganja smoking, no showering lifestyle.

    TYA Out

  • Going to Deep Water


    2 Pioneers and 3 Faithful and 1 Jacksonville PAX member rolled in early for Earthworms Pre-Game at Gridiron, to be joined by 2 more Double Dippers. 18 faithful posted at Dogpile for a mild,wild workout.

    THE THANG

    The Rest of the routine at Gridiron went something like this:

    Mosey around Parking Lot for a COP

    Warmup COP: Side Straddle Hops (SSH) x 39, American Pushups (Merkins) x 12, Flutter Kicks x 32, Low Slow Squats x 25.

    Run to backside of Short Pump Middle School, planking along the way to keep the pax together.

    Middle School Bus Lot — Ark Loader: Lunge Walk; Bear Crawl; Crab Walk;.

    Run to tennis courts for Burpee Suicides: Run to first sideline, 1 burpee, back to start; to second sideline, 2 burpees, back to start; to third sideline, 3 burpees, back to start. going up to 6.

    Bleachers for Linday’s, Step-ups and Dips.

    Run back along middle school arcade, mixing in lunge walks and bear crawls.

    Run to Pouncey Tract Park football field — COP for Push-o-rama: Merkins x 10; Werkins(wide arms) x 10; Peter Parkers x 10; Diamonds to failure, Repeat Sequence.

    Run to Pouncey Tract Park football field for a COP — Six Minutes of Mary: Little Baby Crunches, High Slow Flutters, Heels to Heaven, X’s and O’s.

    Ring of Fire: Merkins and Box Cutters both ways

    Superman

    Return to parking lot for COT with TYA taking us out

    Dogpile

    Mosey to Ampitheater, Ascending and Descending Merkin Ladder up the steps. First step 1 Merkin, Bear crawl to third, 2 on next and repeato until the top. Disclaimer was done as part of the first exercise. Mosey to Love hill. Teams of two, one PAX run to gate (look out for Bobo), and other performs exercises. Switch and repeato until everyone hits the gate. Exercises are Lunges, walk out merkins, and broad jump burpees. Mosey to bottom of the half pipe for a 1k – 5k. One pax run up the half pipe, take a left and make your way back down to road. Other PAX performs exercises: 100 Burpees, 200 Merkins, 300 Captain Thors, and 400 2 count flutter kicks. Mosey back up Love hill and to the shovel flag. COT by YHC and out into the day.

    Moleskin

    Bleeder departed Dogile mid-workout with Circle K, Circle K headed to a Tennis Match, Bleeder headed to Q at Gridiron. Earthworms passage of going to deeper water was excellent. At Gridiron, Bleeder basically doubled the entire first workout the pioneers experienced over year and a half ago. Even the elements of Keeping the PAX together, White Deer plowing forward, but having knee replacement has slowed his running speed( However, not his Bear Crawls). Way to push through White Deer!

    TYA stinks, literally. At the first circle up at Gridiron, TYA quickly noticed a rank odor coming from the PAX. Of course, as is his way, he let everyone know that there was an issue. He quickly found out, once he moved downwind, that the issue was his. WOW, has he taken a shower all week. To remedy that situation, Bleeder doused TYA with a bottle of water after the workout.

    Skipping the initial COP and going right into the exercises was different today. TYA had a lot of work scheduled and did not have extra time to spend on items he could take care of during the exercise regimen. When we got to the Amphitheater, feedback from the PAX was instant, as I declared yesterday that I did not want to do anything in the Amphitheater. As I thought through the workout, the amphitheater is one of the best assets at Dogpile and it seemed a waste to not take advantage of it.

    Lots of mumbling and grumbling about the exercises and number of exercises during the 1k 5k. The Q hearing the feedback immediately decided to make no changes. Timeframe ended up being really tight, but we did get back to the shovel flag at 7:01 (no extra charge for the extra minute of workout today, its already includedin your fee).

    During this week several PAX members asked both TYA and Bleeder about the Corporate Challenge of Q’ing every day of the week. Like most CSAUP’s( Completely Stupid and Utterly Pointless) there was no reason for doing it; other than “can you?”. Most things F3, “can you?” is the operative question; Everyday has it’s own challenges, Work, Family, Friends, everyone has a challenge that they are facing. Some may seem simple, others overly complex, F3 is a simple challenge, but it’s a choice. Take the red pill.

    TYA and Bleeder, over and out.

  • Pre-Blast: New AO on Monday 6/20 in Forest Hill

    We will have a new AO starting on Monday June 20th at 5:30am.  The location is Forest Hill Park, a Richmond landmark for decades.  This is some of the most beautiful and challenging terrain in all of RVA.

    Flags will be planted near the Stone House for the meeting location.

    The name for the AO approved by corporate is Batteau.  For a story behind the name selection that is long, boring and only partially confirmed, please see Hardywood.

    See you in the gloom fellas.

    -Hardywood

  • Over the river and through the woods

    16 strong posted on a beautiful spring morning for a run or bike ride. Weather was perfect for a run, high 60’s, low humidity and the sun was rising.

    The thang:

    Commonwealth to Momunment, right on Monument, 4 milers turn at The Boulevard, 5 milers at Allison and six milers at Stuart circle. Back to commonwealth and back to the shovel flag.

    Bikers headed to the Hugenot bridge, to riverside drive, Riverside to the nickel bridge and back to the shovel flag.

    NMM:

    Lots of folks hung out after the run/bike this morning. As BT and I left at 7am, BT pointed out that we spend as much time hanging around talking as we did running this morning. Great group of guys out there to catch up with after the workout. Always amazed that no matter what the weather, we will stand there talking after the workout in the cold, rain, etc…

    Congratulations to Marv. Found out today that he won the “Best runner in 3rd Grade” award back in the day. I knew his immense running talent had a long history. Just did not know it was so award filled. Also congratulations to No Tools. His son just signed on with VCU to play catcher for them (he was highly recruited to the best of schools and will be a great asset to VCU). Maybe Marv will announce some of his games. Also congrats to No Tools for his daughter. She is currently at the Olympic trials for swimming. Clearly some athleticism in that family. All I can think is that his wife must be quite the athlete!!

    The six milers were flying today. With about 3/4 of a mile remaining in my five mile (almost) loop, Rosie came sprinting by, followed by Marv, Sippy, and Saab. Saab ambled along with Mother and I for the last half mile. Lugnut was a Lifo today and did a slightly different route, returning on Grove instead of Monument.

    Bikers took a little bit of a longer route today and pulled back into the parking lot around 625. Ricky Bobby was reported to have killed the big hill coming back up from the Nickel Bridge. YHC has taken on that hill many times and it is a tough one, especially since going through the toll booths slows you down a bit.

    Announcements

    Batteau workout commencing on 6/20 at Forrest Hill park. Hardywood has the lead on that new AO

    Phonics is sponsoring a corn hole and rock and roll event tomorrow at Marty’s in Mechanicsville.

    Tomorrow is the last day of the “hostile takeover”. Come on out to Dogpile or GridIron for a rare appearance at each from TYA and Bleeder. Should be an easy beatdown?

    TYA and Bleeder out

  • Elevens

    6 faithful and strong and 19 faithful and fleet warriors posted at Circus Maximus and 45 MOM this morning. Weather was unseasonably cool, but welcome.

    The Thang:

    45 MOM

    Mosey to COP, Disclaimer, 20x SSH, 40x LBC, 20x Imperial Walkers. Mosey to tree line. Suicide 11’s with WWII situps and Merkins. Mosey to school. Triple Check, Balls to the walls, Merkins, and sprint to fence and back. Repeato x6. Ring of Fire, 5 Merkins, 2 simultaneous rounds. Mosey to tennis courts. Tracers on both sides, suicide, tracers on boths sides, backwards suicides, tracer. Mosey to shovel flag for 3 MOM, 40x American Hammers, 20x Rosalita, 20x Alabama prom dates. COT and prayer by YHC.

    Circus Maximus
    COP 20X Don Quixote 10X Merkins 20xLBc 15X Arm Circles, Luggage carry to Columns, Series 11, Overhead Lifts and Rows, Repeat Back. 10X Turkish Get Ups, Series 11 Squats and Tricep Curls, 20x Figure 8’s, Bus Loop Waiter Carry, Series 11, Side to side lifts, 40X Figure 8’s, Bus Loop Waiter Carry to Columns, Lunge Goblet Carry, then Back to Shovel Flag Area, Six Minutes of Mary Exchange, American Hammer, Rotate Weight to Left, Repeat, Rotate weight to left, Tricep Curls, Rotate weight to the left WW2 Situps.

    COT by Johnsonville

    NMM:

    Although YHC was the Q today, Splinter quickly began calling my shots. As we approached the trees, he yelled out 11’s, before we left the 11’s station, he predicted the triple check. After that, I would just ask him what we were doing next and follow his plan. Made the Q a little bit easier. On the 11’s Hardywood, Swirly, Dutch, Garbage Plate, and Sippy were in the lead. As a result, they had the privilege on doing the last loop once again.

    Each AO has its own personality and flow to it. At Daville this week, everyone arrives a bit early, has some second F before the work out. Then, about two minutes before the workout, silence. Waiting for the impending doom? At 45 MOM, AO is almost deserted until 525. Swirly, myself and Oyster were the only ones there. I was a bit worried that it would just be us. Then the procession of cars began. Ended up with 19 with just sippy as a LIFO.

    Since I am a juvenile at heart, I cannot write this backblast without mentioning that today is June 9th. Yes, middle school humor is still hilarious to me. I grow older, but only in body age, not mind age. IF you don’t get the humor, congratulations you have grown up (if you wanna know, just ask DK).

    DK is now 4/4 at Bleeder workouts this week. Question is does he show up with a bike tomorrow??

    Announcements

    Phonics is sponsoring a Corn Hole and Rock and Roll event Saturday at Marty’s in Mechanicsville. See Lab Rat of Phonics for details. He also has a 5k that he is involved in later this year. More details to come. F3 will have a presence at the event.

    New AO opening on the 20th at Forrest Hill park, Monday morning. Name is Battou (spelling). YHC thought it was a really questionable name until I heard the origin of the name from Hardywood. Now I think it is kick ass.

  • Construction in Progress

    5 posted for a Wednesday evening hill run. Weather was cool and breezy, perfect day for a run.

    The Thang: 4 or 5 loops around Hillcrest.

    NMM: Still a little construction going on in Hillcrest. Made for interesting paths around the route. Luckily this time there was no paving going on.

  • Tennis Anyone?


    5 faithful posted to Source of Truth and 13 to WDog on this fine June morning. Weather took a turn for the better, 62 degrees and low humidity. Nice change from the last few humid mornings

    The Thang:

    Source of Truth. Mosey to front of School for COP. Disclaimer, SSH x 20, LBC x4 0, Merkins x 15, Imperial Walkers x 20, Arm circles x 15 each way. Mosey to bus loop. Curb crawls up to 8, repeat 8 and back down to one. Take a lap around the bus loop. Mosey to the tennis courts. 11’s with a twist. Bear crawl two tennis courts: 1x monkey humpers, 10x carolina dry docks, crab walk two tennis courts, 2 x monkey humpers 9 x carolina dry docks. Repeato until up to 10 monkey humpers. Mosey to end line of tennis courts. Tracers down the court, regular suicide across all 4 courts, tracers down the court, Suicide forward and backwards, tracer down the court. Mosey to far side of courts. Escalating ring of fire with Merkins. 5 minutes of mary. 20 x Rosalitas, 20 x Box Cutters, 20 x American Hammers, 40 x LBC’s. Mosey to Shovel Flag. COT by Lugnut and out into the day.

    WDog. Mosey to COP 25X SSH,12X Merkins, 35X LBC, 25X Don Quixote, 15X2 Arm Circles, Mosey toward tennis Courts, 10x Burpees OYO, Get to Tennis courts, Do some Lines, Do a Beast 36X Merkins, 36X Knee Bends, 36X Flutter Kicks, 36X Box Cutter, 36X Werkins, 36X LBC’s, 50% speed down and back, Lunges down, Suicide. Mosey back to Flag, Stop do 10 Burpees, At the Flag, Six minutes of Mary, 25X Alabama Prom Dates, 20X rosalitas, Finishing with 2 minute Superman. COT by a polite and courteous Toga.

    NMM:

    TYA Reported that thanks to Swirly’s early morning Recon of SOT, No Seal Team members were sighted. The 11’s at SOT were quite a crowd pleaser. YHC was playing to his strengths doing bear crawls and crab walks. Lugnut and Gumbo, however, were not enamored with my choice of exercises. It was awesome watching them try to crab walk, crab roll (Lugnut recommends against this as it causes dizziness after a few rolls), walk, and anything other crab walk across the courts. One of the variations was called an imitation crab sushi roll – don’t know what that is, see Lugnut for a full description.

    A bit of conversation post workout at SOT about the BRR. Lugnut is still trying vigorously to extract himself from the commitment to the run. He asks me everytime if we have 21 guys, when I answer yes, he follows up with “Does that include me?”. I once again assured Lug that the highlight of the BRR is not the running, but the fellowship before, during and after the race.

    Bleeder arrived early to the AO, to confer with Swirly, The Leg stability was being challenged this morning. Several PAX members were wondering when the leg was going to buckle. Bleeder managed to make it through with very limited modifications. #NeversayDie.

    Welcome to Chip,Jim,& Tim( One person – WDog Q ears were functioning as well as his Knee) with the naming audible called, a little post-COT confab, his name will be Flounder, Henceforth, The Knights who say NEE proclaim that UpChucking Tim, Who was formally called Chip during most of the workout and happened to be briefly called Jim, as Honey DO Corrected, Shall Now be Called FLOUNDER. (SIDE NOTE — Please chop down a tree in Fudd’s Backyard with a HERRING.) Sorry, could not figure how to add a Goonies reference with out upchucking all over Ellewood’s and ruining Bleeder’s pants; although Monty Python references are always the Holy Grail.

    On another note, after TYA’s rant about how irritating men wearing Salmon colored pants are, Bleeder posted to Ellwood Thompson’s this morning to write the backblast in his nicest pair of Salmon colored pants. Never wanted to punch Bleeder more. And BTW Honeydo, I am happy to talk about my drone with anyone who is wearing Salmon colored pants.

    Announcements

    Next Wednesday at 530 (?) Flashdance has arranged a HDHH workout and Beer event starting at Brown’s Island and ending at Seven Hills Brewery. The PAX at SOT wanted to make sure that there are not seven hills between Brown’s Island and the Brewery. Answer to that question might impact attendance.

    HILLCREST RUN TODAY 5:30 TYA Q

    Spartan Race Wintergreen 9/24 see Toga to join the F3 Team

    Hardywood announced a new AO is coming in Forest Hill. Look for more info coming soon