Category: Richmond, VA

  • Burpee Shuffle x 3

    13 faithful came out in the gloom for a WDOG beatdown and here is how it went down..

    Warmup : SSH, Windmill, Helicopter, EW, LBC’s..

    Stairs : Bear crawl up – lunge across the top run down touching each step, 10 WW11 sit ups @ the bottom – repeat 3 times..

    Pull up station : 5 overhand, 5 underhand, 10 sec hold, 5 hanging crunch – repeat 3 times.

    Amp Theatre : Dips ladder down 18-1 – Incline merkin ladder back up 1-18

    Curb Crawl : up the ladder only 1-5 bear crawl up crawl bear back.

    Burpee Shuffle : Pax runs in place 1 @ a time each member of the pax calls out burpee – each time burpee is called out the whole pax does 3 burpees – 13 times…

    Mary : APD’s, Cross leg lifts 10 each leg, Flutter Kicks, 6inches

    The Skinny : YHC was glad to see such a solid turnout @ WDOG this morning. The discussion before mossying was whether to wear long or short sleeve shirts @ dogpile (That grass in some places is brutal).. We got are hearts pumping @ the stairs rotation where Toga and Hardywood rolled fast out of the gate.. Then on to one of YHC’s favorites the pull up station.. The pax has made great progress with pull ups – all of us are pushing hard and that was evident this morning – way to go guys.. The pax seemed to cruise down the dips ladder and then realized we were going back up – yikes… The incline merkin ladder was no joke – that thing reaches up and smacks you around 7-8 and you gotta dig deep to make it to the top ( lot’s of grunts coming back up the ladder) well done guys. A quick curb crawl just to make sure we did enough shoulder, arm, chest  work 🙂 and the best for last a burpee shuffle with a twist… YHC jumped the burppee count to 3 and at first  was not sure we would make it through but the pax battled their way through and we completed the shuffle finishing strong with a nice warm down with some Mary – (recover from the damn burpee shuffle)..

    A pleasure to lead this morning fella’s – way to push it! I was hoping we would run into that group who was pretending to workout out there this morning but I guess that was not meant to be.. YHC loves to fly by other groups with his fellow pax members covered in sweat, dirt, grass and F3 gear baby – Been here and hour already whats up !!! Actually YHC has been there an hour and a half cause YHC needs to secure the perimeter before we begin 🙂  See y’all in the gloom…

    Announcements : Spider run and DaVille shirts – get them while they are hot ! Bleeder will be coming around to make sure you them 🙂

    Fudd has an Amish shed building event @ his house Sat morning after Dogpile. Amish food and beer will be served 🙂 See pre blast … Let’s go help a brother – continue to sweat and participate in fellowship…

    Hardywood is taking the lead on a new AO which will begin in a couple weeks @ Forest Hill Park on Monday mornings @ 5:30 – 6:15. Please stay tuned for details and that AO’s official name.. This will be another awesome AO guys so please come check it out – thanks for stepping up Hardywood!

    Friday evening grass cutting @ Dogpile in the Amp Theatre – 5:30 if you can make it come on out and let’s get that grass cut before dogpile Sat morn…

    Swirly

  • An Amish Shed Raising

    Brothers!  Let this Backblast serve as your official invite to an Amish shed-raising event this coming Saturday at Fudd’s house…..7102 Pinetree Rd, Henrico, VA 23229.

    To be clear, I am not Amish and I know none of you are either (with the exception of TYA as he is older and comes from Massachusetts, which was settled by Quakers right?  Aren’t they Amish?)  Anyway, I selected this as the theme because I remembered watching the film “The Witness”, starring Harrison Ford, as a kid and they build a huge barn in one day without any power tools (see attached YouTube video).   I am planning on using power tools, but all these Amish people in the film come over to help their neighbor out of the kindness of their hearts, and I’m hoping I can tap into some of that with my F3 brothers.  My shed is 12’x16′ so not nearly as big as the two story barn they build in the movie, but that’s probably a good thing because we are going to have to carry all of the materials for the shed across my creek and up the hill behind my house before we can start building.

    Fudd will provide drinks, plenty of cold beer, and lunch.  I’ll probably get started around 8am.   If you wear traditional Amish dress (aka blue dress shirt, black pants with suspenders, and a straw hat) you will get a special surprise at the completion of the project.  Feel free to bring any tools that you like, especially cordless drills, hammers, tape measure, etc.

  • Wednesday Hill Run – Pre Blast

    Meet at 3 Sports parking lot Wednesday at 6:15 PM.  3 Sports is located at the northern end of the Huguenot Bridge.

    6241 River Rd
    Henrico, VA 23229

  • MC Hill

    13 Regulars and 6 FNGs, fought off the fartsack to face the foggy gloom on the last day of May.  YHC planted the shovel flag and we got straight to work.  This is how it went down:

    Mosey to high school BBAL courts.  Circle up and perform the following exercises IC:

    Invisible Jump Ropex25, DQx25, Invisible Jump Ropex15, Plank-Merkinsx10, reverse Plank-reverese plankx10, Invisible Jump Rope x 10

    LBC Ring of Fire-Feet 6in of ground while the Pax performs LBCx5 for entire circle

    Mosey to soccer field for interval work-divide soccer field in half, sprint first leg, mosey three legs, sprint second qtr, mosey other two qtrs. Repeat until sprint all qtrs

    Mosey to parking lot at football field for Touch a Tree x1, x3, x5 with corresponding number of burpees at tree.

    Mosey to MC Hill for Jacobs Ladder-Run to top, perform 1 merkin, run back to bottom of hill.  Repeato x 7.

    Mosey back to Shovel Flag for Namerama and Countarama.

    YHC took us out in prayer thanking God for our health and the strength and desire to improve our health.

    Moleskin.  As YHC spent two of the three Holiday weekend evenings as grillmaster and overindulging, YHC planned a run heavy beatdown to cleanse YHC system to begin the week. It was great to have yet another record PAX for DaVille.  Welcome to all FNGs that posted this morning.  Phonics has been EHing some of todays FNGs for a couple of weeks.  Keep posting to improve yourself and the other members of the PAX.  YHC did not hear much mumblechatter this morning,  probably because YHC was sucking wind most of the workout.  Abacus has been talking to YHC about the hill at the end of service road behind the football field since the first DaVille beatdown.  YHC put it in todays plans and we had just enough time to traverse the steep incline during Jacobs Ladder.  AS we arrived at the bottom of the hill, YHC asked DDAY (he ran track at Atlee) if their was a name for this hill.  He responded NO, so YHC initially dubbed the obstacle DaVille Hill.  Upon return to the shovel flag, Abacus suggested an appropriate name for the hill would be MC Hill.  Reasoning for the name comes from Meg Menzies (maiden name Cross), who was an avid runner in the Hanover/Richmond running community.  Unfortunately, Meg was taken from her family and community in a tragic accident a few years ago.  As the first F of F3 is Fitness, it felt appropriate to honor Meg with a steep hill that was used this morning to increase the fitness levels of the men of F3 RVA.

    DDAY (amateur movie producer) was filming this morning’s workout.  As YHC is alerted to its publication on social media, YHC will post.

    Announcements

    Many workouts around RVA were highlighted to the FNGs in addition to DaVille.

    DaVille and Spider Run tshirts are available for order for two more days.

    Reesestrong Corn Hole and Rock and Roll event June 11 at Martys to benefit childhood cancer research-see Phonics for details

    UR camp (multisport) sponsored by Fellowship of Christian Athletes-see Quarter for details.

    Circle K out!!!

  • Gorillas in the mist

    5 faithful posted to NoToll to sweat out their Memorial day excess. A simple but effective beatdown went down like this:

    Mosey to left soccer field for COP:
    25 SSH, 20 Merkins, 25 LBCs, 20 Imperial Walkers, Arm Circles

    Sprint half field, jog rest twice. Then sprint whole field.

    Mosey to right field for Ascending 4 Corners: start at 10 and increase by 10 each lap to 50: merkins, Mtn Climbers (4 count), Freddy Mercurys, Jump Squats.

    Mosey to benches- 20 dips, 10 step up, 20 dips, 10 step up other leg. 20 Derkins

    Mosey back to basketball court for mary – APDs, LBC, elbow plank til finish.

    COT and Announcements.

    NMS: Small but strong PAX this AM. The weather was perfect and YHC could not resist the field for the COP, instead of the parking lot. The fields were covered in mist and not soggy from the weekend rains.

    The PAX stayed together for the 4 corners and no real mumblechatter besides some derision about the 4 count Mtn climbers.

    Flipper came in right at 5:30, missing LIFO status by mere seconds. Apparently it is easier for him to post to AOs that are over 1 hour away, good to hear you represented RVA well in Raleigh.

    EF Hutton on round 1 of 4 corners asked the PAX what Freddy Mercurys were. Maybe his bandana was on too tight or we need to do more of those.

    YHC had to ask Gumbo where Rosie was and was told he opted for Spider Run this AM. YHC thinks Rosie was hoping to avoid some Donkey Kicks, well those are on the menu for Dogpile now.

  • Twin Team Repeats

    Four of the faithful posted at 0700 for a southside hill workout. The weather was muggy and overcast, but the rain held off. The PAX warmed up by running from Bettie Weaver ES, by James River HS, around the loop by the James River HS football stadium and baseball fields, and up Robious Road to the bottom of Twin Team Lane. The workout began in earnest with hill repeats up Twin Team Lane, followed by a mosey back down, a brief rest, and a rinse and repeat. The workout ended with a mosey back to Bettie Weaver ES and a COT.

    Twin Team Lane is bear. Great job!

    Jville

  • Mother Goose

    A strong pack of 9 showed four our post-holiday Spider Run. This is what transpired:

    Ran through a modified version of the “Fudd run”. Intent was to stay together with faster runners periodically circling back. Challenge was, given the course has a lot of ins-and-outs and what have you’s, the PAX became a bit scattered at times. Periodically, YHC wasn’t certain if members were choosing alternate routes or just buying mileage until those in the rear came along. As was aptly pointed out, YHC was like Mother Goose at times trying to keep the front in line with the rear, and vice versa. YHC will post a map of this run in a future post.

    Near the end, instead of taking the added hill, those leading in front chose a route back into the university, so a last minute audible to take a run around the lake worked out just fine.

    Kudos to Swirly, Marv, and BT for running to the AO. Offshore get’s credit as well for biking-in.

    (Rosie, Thanks for the shout-out.)

    Announcements:
    Spider Run and Da’Ville shirts are on pre-order (with only 2 days left). Don’t walk, but RUN to the F3 site and get your order in now.

    W-Dog tomorrow, with Swirly as Q (per memory, unless someone else is signed up.)

    Saab out

  • Of course we’re going up that hill

    8 RVA regulars and 1 FNG planted 5 shovelflags and got their Memorial Day started off right with a special Punisher at Belle Isle. 70 degrees and humid at the start with the bounty of a wide open new AO to break in. Here is how it went down:

    Honeydo Q –
    Mosey to Browns Island – Disclaimer. 25 SSH, 20 Merkins, 20 Freddy Mercurys, 20 Don Qs, Arm Circles – forward & back. Mosey to bridge steps.

    5 Derkins each step up the bridge steps. Plank at top. Mosey across footbridge to fountain:

    Donkeykicks on the fountain, bear crawl across street to Curb for 5 Merkins, BC back. Start with 10 Donkeykicsk, increase by 10 up to 40.

    Mosey to street – 1 Burpee per tree to end of road. Mosey to Belle Isle bridge. Cross bridge but Bear Crawl every other hill section. Reach Belle Isle – handoff Q to Lab Rat

    A very special triple check – Pair up in groups of 3. Squats, Ball Dippers, while one group carried conveniently placed log. Repeato for 15 min, switch to Hells to Heaven & Flutterkicks.

    Split up into fours for Log Assisted Sit Ups- fun!

    Handoff Q to Toga – 5 Burpees bottom bridge, 10 at top. Mosey across bridge. American Hammers on other end of bridge. Finish up the hill to Virginia War Memorial – Silent BOM at Memorial. Mosey back to flags for Nameorama and COT.

    NMS:
    YHC, Lab Rat, and Hardywood cooked up the AO change at coffee after Dogpile on Saturday. YHC was glad to see 9 strong post. Waiting to start LabRat and YHC discussed the hot potato Q options and determined crossing over to Belle Isle might take too long. So of course YHC proceeded to take the PAX across the bridge to BI. Way to improvise on Belle Isle with the Log Lab Rat.

    On the mosey over to Belle Isle there was mumblechatter about different Q stylings as Toga mentioned some Qs focus on exercises they are weak on while other offer up only their strengths. YHC loves Donkeykicks and cannot apologize for his serving these up to the PAX regularly.

    The mix on the ground and log carries on BI made sure all the PAX got sufficiently messy and some good laughs were had at the form of the log sit ups although Toga was surely biting his lip on form. YHC was glad to meet Phonics and welcome to Flume. You put in a strong first showing and to YHC the naming of Flume was maybe the shortest naming seem so far. Afterwords YHC found out that that Flume played rugby in college and had that been shared would have insisted his name be Hooker.

    Finishing up the last hill to the VA War Memorial was a great finish for Memorial Day. Everyone pushed hard and thanks again to Bleeder for taking us out in a moment of silence. There are no words to express our gratitute for those paid the ultimate sacrifice for our freedom and safety, but let us remember them on this day.

    A pleasure as always to lead this fine group of men!

  • Do your shorts have pockets?

    4 intrepid runners participated in 1 of 2 runs today…
    1) Richmond PAX: southside to northside loop with run around Brown’s Island – 8 miles
    2) Arkansas PAX (TYA): 10 miles which included an extreme 4 mile climb.

    Before the start we first had to resolve who would Q. Since the honorable TYA was running at a remote location in our nation’s heartland, it fell to Saab. YHC did appreciate Aisle 5 taking the quick initiative to call out the above route which served as a nice change from prior weeks. Upon completion we chatted it up with Udder who was about to venture out with a friend (he admittedly opted for the added sleep at the expense of running under higher temperatures).

    After the run we had an enjoyable post-run hangout at ET. Discussions about BRR training do’s and don’ts ensued. YHC was surprised and pleased to hear that Wilson was signed-on for the BRR (although I am reminded this is a cyclic and it may just be his “on-week”).

    Enjoyed it guys. Thanks for the great start to the day.

    Saab abides

  • PREBLAST AO and Time change for #Punisher Memorial Day only

    While contemplating Monday morning workout plans over a plate of smothered and covered, YHC, HoneyDo, and Hardywood came up with the brilliant plan of moving the Monday morning workout to 7 a.m. at Tredegar Parking lot.  This is the parking lot at the footbridge to Belle Isle.

    This will be a hot-potato style Q that will be kept between the ditches by Lab Rat and Honey Do.

    Also, it will be Memorial Day, so if you have a shovelflag, bring it!

    Questions can be directed at Lab Rat.

    Complaints can be directed at HoneyDo.