Category: Richmond, VA

  • Charles Bronson makes his F3 debut

    17 Pax didnt have anywhere else to be this holiday Saturday morning, so why not come work out?  Sounds great, let’s get busy…

    COP

    • SSH
    • Hillbillies (the Johnsonville Hop)\
    • arm circles, reverso
    • Break Dancers (much preferred name to step outs)
    • Crab Cakes
    • Pass the Q to HoneyDo so that he can call out his beloved Richard Kimbles (X10 OYO)
    • From pavement to inner circle:
      • bear crawl, crawl bear back out
      • crab walk, walk crab back out
      • plank walk, walk plank back out

    THANG

    • Charles Bronson
      • X50 SSH, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 Burpees, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 Merkins, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 LBC’s, sprint to second flag, army crawl to third flag, slow jog to first flag
      • X50 Jump Squats, sprint to second flag, army crawl to third flag, slow jog to first flag
      • When finished, run the Carillon steps, alternate between American hammers and flutter kicks between each pass
    • 11’s in the Ampitheater
      • American Hammers at the bottom of the ampitheater
      • Freddie Mercuries at the top steps
    • Behind the flags Indian Run- 1 lap around the greenway then back to the truck.
    • 1 minute of Mary- extended Superman.

    COT

    • Reminder to say personal word of thanks for those that gave the ultimate sacrifice in service to our country.
    • “The Man in the Arena” by Teddy Roosevelt

    NMS

    YHC did the “Charles Bronson” workout many moons ago while training for his first Tough Mudder event.  It was developed by a TM legend known as “Mustache Man”…YHC remembers it kicking butt back then, so was wondering how the Pax would do.  Lab Rat 2.0’s dry erase board was brought in to play so that the pax could concentrate on the task at hand, and not remember the excersizes and orders.  Dry erase board seemed to be much appreciated.

    Also brought in to play were 3 shovel flags that were carried with the pax from spot to spot (and served as the Bronson markers).  Most pax had the opportunity to take turns carrying a flag for at least a short distance.  This was so well received that Hardywood borrowed one for his run back to his car parked at Ellwood Thompsons!  YHC decided that was a momentus occasion worthy of capturing, and was delighted to find Saab running along side for a truly spectacular image of patriotism and athletic endurance.

    Speaking of athletic endurance, T-claps to Saab, Sippy Cup, and Hardywood for moseying to and from The Dell this morning.  Yall are inspirations to us mortals.

    T-claps as well to the newer pax members for posting up this morning, way to work Gentlemen!  Most notably Spit and Grabber (coming in hot from Daville), as well as Lost and Found, who YHC had the pleasure of meeting for the first time this morning.  Also, glad to see Viral back in the mix….although his merlot would have benefited from a 45 minute workout!  Way to hang in there thru the Suck!

    YHC broke tradition this morning and took us out with “The Man in the Arena” speech by Teddy Roosevelt.  YHC had two thoughts for doing this instead of the traditional prayer:

    1.   A reminder to the Pax that although most of us are Christian, F3 is welcome to ALL men, regardless of religious calling.
    2. It is a bad-ass quote that absolutely applies to all those that “dare greatly” every single morning they crawl out of that warm fart-sack and embrace the gloom with their fellow F3 brothers.  We are a group of doers, and there is no room for “cold and timid souls” in this group of men.

    Announcements

    • Daville and Spider Run T-shirts pre order thru June 1.  Free shipping thru memorial day if using the code: REMEMBER
    • Trail run 7:00 a.m. same bat channel.
    • River Run on Monday moved to 7 a.m.  See preblast for details.
    • Punisher on Monday special Memorial Day time and AO change:  7 a.m. at Tredegar Parking lot for the Belle Isle footbridge.  Preblast announcement coming.
    • F3 Richmond Linked In group is live!  Start networking with your brothers in the Gloom!
    • Congrats to Swirly 2.0 for HS graduation!
    • Thoughts and prayers (and opportunities) for Viral, who is looking at a layoff in the near future.  Hopefully he can put some details on what he is looking for out there….maybe on the Linked In page???

    A pleasure to lead this morning, gentlemen.

     

    Lab Rat

  • Youth Movement and Remembrances

    A beautiful morning greeted the GridIron PAX – seven of the Faithful and three FNGs gathered this Memorial Day weekend to enthusiastically embrace the workout and enjoy the fellowship. We also set aside a few moments to reflect on those who have sacrificed so much – the armed services members who lost their lives in the service of this Nation, and the loved ones left behind to grieve profound losses.

    Welcome and disclaimer

    Thang:

    x20 SSHs IC
    x20 Seal Jacks IC
    x20 Don Quioxtes IC
    x20 Imperial Walkers IC
    x20 Hillbillies IC (courtesy of J’Ville)
    x20 Plank Jacks IC
    x20 Carolina Drydocks IC
    x20 Alabama Prom Dates IC

    Mosey to WildCat gridiron and post to bleachers:

    Dips and Carolina Dry Docks/Merkins (Split Squad PAX) – AMRAP Tibatta

    Eight-Count Body Builders (Pan PAX)

    Mosey to gridiron school front:

    The Beast (modified) –

    – Karaoke with x10 SSHs per station (x6)
    – Skips with x10 Seal Jacks per station (x6) with Bear Crawls up and down hill (120 yards) and plank medley at return end zone (240 yards)
    – Long Strides (not quite lunges) with x10 Arm Circles (forward up and reverse back) per station (x6) with Bear Crawls up and down hill (120 yards)
    – Run with x10 Arm Circles (forward up and reverse back) per station (x6) with Bear Crawls up and down hill (120 yards) and plank medley at return end zone (240 yards)
    – Run with x10 ??? per station (x6) with Bear Crawls up and down hill (120 yards) and plank medley at return end zone (240 yards)
    – Long Strides (not quite lunges) with x10 Alabama Prom Dates per station (x6) with Bear Crawls up and down hill (120 yards) and planks at return end zone (240 yards)

    Mosey to the Flag Pole for further reflection on Memorial Day

    Circle up around Flag Pole for Superman, rinse and repeat (TClaps to Jolly Rancher and Chum Bucket for choral leads)

    Mosey to school front for abbreviated Triple Check

    Mosey back to parking lot

    Two Minutes of Mary – leg raises and penmanship (All Caps)

    COT:

    Counterama and Numberama

    Fun as usual with naming FNG’s, some did better than others but no suggestions so offensive to deter sophomore postings

    Announcements – River Run on Monday with later start at 0700; need a Q for The Punisher on Monday and starting time determination (if not normal 0545 start) – check for BackBlasts and comments.

    Strong closing prayer by Attila

    Moleskin:

    DK sailed into Pouncey Tract harbour accompanied by Joseph who, immediately upon his disembarkation from his motorized Pequod, proudly stated: “Call me DK Jr.” – the PAX gently reminded this precocious 7 yo that, while we admired his pre-emptive attempt to self name, he was simply FNG (emphasis on Friendly) until the PAX named him during COT. His was a strong post, and he cooperated with the PAX seeking an occasional Restrictor Plate. After numerous suggestions and after due consideration, the PAX annointed this young man (after an explanation that quadruple Hate was a really good thing) as The Chicken Whisperer in honor of his superb backyard egg collection skills. It was decided that C-Dubs was an appropriate truncation of his F3 handle and we understand he will answer to both his formal and nick-F3 names.

    The PAX also welcomed FNG Jim (of the Respect generation) and his 11 yo son, FNG Eli, neighbors of YHC. YHC offered an American Dental Association approved name for FNG Jim; but the PAX seized on Ragweed for reasons that probably related more to C-Dubs’ frequent sneezing (remarkably, the sneezes actually outnumbered Atilla’s yawns) than it concerned the state of his backyard turf. Yale seemed like a natural name for FNG Eli based on his given name being the traditional nickname of the denizens of the mobster trade school in New Haven. YHC thought that Ivory and Yale were a clever pairing for a father-son team but alas the will of the PAX abides and so we welcome Ragweed and Yale to F3Nation.

    Strong participation by all the PAX today – the Youth Movement (Yale, Jolly Rancher, and The Chicken Whisperer) went hard at the workout and called some counts in the Pan PAX 8Count BBers – quick learners. All three also called some down-counts during transitions – well done young leaders! And a healthy competition was observed as Yale and JR dueled throughout the Beast and turned the finishing mosey to a barn burner sprint – they reported that Chum Bucket’s first-place finish was aided by a flying squirrel that allegedly impeded the pre-teen Bolts’ finish. Protest noted and denied for lack of credible evidence – victor spoils to Chum.

    In addition to his strong finish, Chum Bucket, as is his norm, glided thru the Beast and then aided JR’s rendition of the Superman theme song. Attila took the point to kick off the Beast and plans to bring at least one of his boys on the next youth rally at the GridIron. White Deer was underwhelmed by the Beast until the addition of the midway Bear Crawls – his chief complaint was focused on the purposeful small number of Merkins during today’s workout. DK demonstrated some fine form on the long strides reminding the PAX of Bad Bad Leroy Brown. J’Ville was disappointed that this morning’s recipe did not include the American Hammer, though his ego was boosted by his Clown Car chauffeur who offered glowing accounts of J’Ville’s extraordinary form at the most recent Circus Maximus.

    Coffeeteria at Chick-fil-a – great fellowship that included a wide range of subject matter (including discussions at one end of the table concerning Steinback and Sci-Fi literature and movies as well as what appeared to be Rubik’s Cube successes at the other table end).

    May we “highly resolve that these dead shall not have died in vain – that this nation, under God, shall have a new birth of freedom – and that government of the people, by the people, for the people, shall not perish from the earth.” – Abraham Lincoln

  • River Run on Memorial Day to start at 7am

    The F3 RVA Southsiders are pushing back the start time of Monday’s River Run from 5:30am to 7am.
    Calling all Monday Double Dippers!

  • The Original Hit by the Original Artist

    Sunny 70
    16 Faithful posted this early morning in a not so gloomy gloom. 13 RAMM runners and 3 RAMM GearHeads. The Q’s gave directions and it was supposed to look like this.

    THE THANG

    Starting at the School Parking lot, Run toward the Boulevard on Grove, 4 mile loop Turn at LaFayette, 5 Mile Loop turn at Roseneath , 6.2 Mile loop turn at Boulevard, Back down Grove to Three Chopt, then back to the Shovel Flag.

    GEAR THANG

    Intervals, Hills, and Gear changes and back to the Shovel Flag

    COT in Silence

    Moleskin

    Kudos to the six individuals who opted not to Drive to the AO this morning, Ricky Bobby and Abacus were vying for furtherest distance away( Out by Collegiate and Somewhere near Daville), Sippy and Saab were a close 3rd and 4th both running from their neighborhoods that are nowhere near the AO, with NoTools riding in from Worldwide Head Quarters on Hamilton. Followed by MARV, who moseyed his way into a still strong 6th place from his house.

    Stifler’s mom discussions were abound this morning, Rumors of late night dinners and other intesinal combatants were to blame for the emergency procedures that apparently were executed or not executed this morning, the details of the incidents were sketchy at best. Thankfully there were no Seal team members with clipboards to document the actual occurrence. ( Today the role of Stifler’s Mom is going to be played by Pucker, a Jville Understudy)

    It was an awesome site to see the huge crowd of Runners crossing Libbie at a serious pace to finish their loops under the 45 minute Window. Leading the Pack were Rosie and Dutch, both of whom came flying by Lug Nut and YHC with a glamorous comment “Only a Half mile to go!”

    The reports on the GEAR group came in intervals, Ricky Bobby taking the Q, The Group did a series of Intervals and hit the hills around of UR before heading back to the Shovel Flag, Abacus was proving to be a machine in cranking as if he was just using the Throttle in a race car. He was able to give a pointer or two on the cadence and Level pedal strokes. NoTolls reported back in at Worldwide HQ that he rode over 30 miles this morning, rumor has it he saw Saab on the South side of the River just before crossing the Nickel Bridge and then again as he was coming back across the Mayo bridge in Downtown Richmond somewhere near the Federal Reserve building. (THIS JUST IN —- TYA Reported seeing Saab Crossing Lake Charles in Louisiana at 8:15 this morning) ( NOTE to self – New F3 RVA T-Shirt idea design – Where in the world is Saab? — Saab does abide)

    With the unofficial start of Summer this weekend, Today was the first time this year YHC was able to run over 4 miles, the last time YHC was able to do that was in November before YHC accident tripped over a Horseshoe(it was NOT Lucky). Thanks to Lug Nut for sticking with YHC today, Not sure who was helping who today, (Pretty sure YHC was not helping Lug Nut.) YHC was happy to say that no pain in the problomatic left knee while running was a major step in the right direction. YHC is looking forward to a Summer of Running, with the occasional Bike throw into the mix; Thanks to the bike, YHC was able to recover and run again this early(Against all medical advice/ common sense) or even a have chance to make the BRR. Thanks to everyone in F3 RVA for the support through some cold frostbitten days on the Bike; YHC could not have done it without you guys!

    When we talk about leadership, it comes in many different forms. Celebrating the lives that were given for our country this memorial day, it is just one way people demonstrate the gratitude of a grateful nation. Being a leader, somedays is just about being thankful for what you have, and realizing that many pieces that had to fall into place in order for us to be where we are today. The moment of silence in the COT today was for many reasons; Honoring those who gave their lives, showing that I don’t possess the words or the ability properly and adequately express my gratitude, and ultimately every person has to clear their mind for what they want and/or need; Silence gives everyone that chance of reflection.

    Peace out. Bleeder

    Announcements:

    New F3 RVA Shirts – Get them before they are all gone — http://f3.mudgear.com/collections/va-richmond

    Spider
    daville

    Normal Schedule through the Weekend. Check @F3Richmond for any changes the Q’s may have for the Holiday on Monday times.

  • F3 Richmond LinkedIn Group

    We have an F3 Richmond Group on LinkedIn.

    https://www.linkedin.com/groups/8534436

    Be sure to connect with the Pax on LinkedIn as this is a great way to grow and strengthen our network.

    This is an excellent place to share job openings and career opportunities.

    Being able to recommend or intro some one you have seen hustle like crazy before the sunrises is the ultimate seal of approval.

    Dominate your day.

    Hardywood

  • Living on the Edge

    18 strong and able men came out  this morning for a festival full of surprises!! Thanks to Lab Rat and Circle K we had two shovel flags. I am grateful for the new shovel flag and will gladly pony up. We had a second timer come back: Opus,  great job today you did not quit that’s what matters..

    Thang: Mosey to the soccer fields for 5 minutes warm-up.  Than we lined up for Merkins runs of 10-20-30-40-50 running to the other side and building up in reps. Next 25-50-75-100 flutter kicks up and back. This completed the width of the field so now we ran the length of both soccer fields. 50-100-150-200 deep knee squats.  Next came the 10-20-30-40 reps and run mountain climbers.

    Mosey for 1.5 rounds of 4 corners: consisting of 25 dips, 25 LBCs 10 pull-ups and 10 hanging knee to chest.

    Mosey back to the flag

    COT: I was liven on the edge this morning, feeling grateful for this weekend that we can  honor all the fallen and current warriors out there fighting for our freedoms. I was watching my two girls playing in the back yard and thought of how amazing this place really is and how this is not by luck or chance but men putting their lives on the line so we can enjoy our families.

    Closing:  Lab Rat gave a very thoughtful prayer, thanks again fellas for letting me lead. I hope you all have a great weekend I will be at the beach!! see you all in the Gloom

    Thanks again to Lab Rat and Circle K, I love my shovel flag now feel like part of this crazy group…..

    Flashdance over and out

  • Lots of counting

    9 posted for a countdown fest at Circus Maximus.  It went something like this:

    Circle up for an extended COP.  The PAX completed the following exercises for 30 seconds each with the first round including 30 seconds rest between each exercise.  Round 2 = 30 secs on and 25 secs rest, Round 3 = 30 secs on and 20 rest… down to no rest for the last set.

    • Swings (single arm option)
    • High Pulls
    • Goblet Squats
    • Deadlift (single leg balance option)
    • Weighted Sit-up
    • Clean and Press (alternating hands each set)

    Bonus round= 30 secs of Halos, Lunges, Lawn Mower Row, and American Hammers with 30 secs rest between each exercise: repeato x2

    Finish with the Rosie’s prom date to press to extend maneuver

    NMM:  The PAX caught on rather quickly to the descending amount of rest as we went through our little routine, and there was very little mumble chatter.  YHC tried to keep the rotation fair and balanced on the single arm exchanges, but we were off by one.  My apologies to JVille on ruining his bodybuilding career.

    The PAX also had a visit from Henrico 5-0.  The same cruiser came by twice or the first one called a buddy to see the circus.  Either way, we were not stopped for questioning.  This proved helpful as YHC was trying to count the time throughout each set.  As DK so wisely noted, “there are phones for that,” but then maintaining the flow of AC/DC would have been complicated.

    Thanks to all for the opportunities to lead this week.  Strong work by a strong group, Aye!

    Stay Classy,

    Toga

  • Hillcrest is under construction

    3 stalwarts posted on a sunny Wednesday evening.

    The Thang:

    Extended hillcrest loop. Run down West Hillcrest, left towards Charmian, Follow Charmian around to East Hillcrest. Back up East Hillcrest to finish the loop. Repeat x3.

    NMM:

    When we arrived, the Richmond road repaving crew was already set and ready to roll. That left very little parking and space for the PAX to park. Swirly and I found enough parking and waited for any additional PAX. TSB arrived shortly after having walked up the hill from here house. She refuses to take a ride up the hill because its a two minute walk (cannot argue with her logic).

    Road paving operations were underway, so we modified our route to minimize the time on East Hillcrest. It ended up being a good call as the pavement operations were both smelly and hot. Additionally the vehicles were spewing out there diesel exhaust. Made for a hard run…but we prevailed.

    Next week we will find a new route so that we miss the repaving….

    TYA out

  • Grab a Weinke!

    8 Faithful posted for a glorious W-Dog Wednesday.  Swirly planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to circle for warmup COP

    COP

    • Russian Soldiers
    • Helicopters
    • Copperhead Squats
    • Arm Circles F&B
    • Invisible Jump Rope

    Mosey to the top of Hate Hill to receive instructions and grab a Weinke

    LOOP AROUND THE AO

    • Lunges Beginning Near Middle of Hate Hill to Gate (Audible 1 – Catch up to Hardywood)
    • Run Over and Up the Pipe to Pullup Bars
    • Pullups x 10
    • Chinups x 10
    • Dips on Parallel Bars x 20
    • Run Over to Stage
    • Bear Crawl Touch-A-Tree x 10 (Audible 2 – 7 trees except Honeydo)
    • Run to Near End of Half Pipe
    • Merkins x 10
    • Run Across Half Pipe
    • Merkins x 10
    • Run Back Across Half Pipe
    • Merkins x 10
    • Enter Amphitheater
    • Imperial Squat Walkers x 1 First Step, 2 Second Step, 3 Third Step….(Audible 3 – Switch to Squat)
    • Run Around to Front of Carillon
    • Bunny Hops Up First Side
    • Crab Walk Across Top of Carillon
    • Run Down
    • World War II Situps x 20
    • Run to Field in Front of Carillon
    • Lap Around Field w/ 5 Burpees Per Corner
    • Plankorama

    Mosey back to shovel flag

    MOLESKIN

    This was YHC’s first Wednesday post and simultaneously first Q at the Dog.  The Dog has a reputation for being one of F3 Nation’s top AOs, thus YHC wanted to use as much of it as possible.

    YHC expected time would be tight, so the PAX received their instructions and a Weinke to consult throughout the workout.

    TYA dared to question YHC’s time estimate and PAX’s ability to complete such an aggressive Q in a 45 minute window.

    It was Hardywood off to a quick lead as the PAX struggled to keep up with the lunge master, but Swirly caught up quickly as the PAX topped the pipe and grabbed the bars.  YHC called an audible during the 10 tree Bear Crawl Touch-A-Tree, but Honeydo refused to settle for less, and Bleeder brilliantly headed straight for the woods.  The PAX agreed that a few ISWs can go a long way and the 3rd audible of the workout to squats was a good call.  YHC misunderstood his own instructions and failed to consult the trusty Weinke while bunny hopping across the Carillon instead of crab walking. TYA was shocked to learn that even time listens when EFH speaks, as the PAX led by Sippy and Swirly arrived back at the flag at 6:15 on the dot.

    It was a privilege to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    BRR is just over 100 days away – run those hills

    Join the F3 LinkedIn group.

    Dogpile PAX lawn mowing Q coming soon

    Others?

  • Borrowed Q

    Four of the faithful posted for a beautiful morning at SOT.  The PAX was graced with a nearly full moon as JVille exited stage left for his impression of “Stiffler’s Mom.”

    Thang:  Mosey to football field for warmup COP: SSH, scapula merkins, mtn climbers, hillbillies

    Mosey to end of field for partner tire flipping.  One pair flips tire back and forth across concrete while the other team completes a 400.  Flapjack and repeato x2

    Mosey to bleachers for 15 six to bleacher squats and 15 muscle-ups.  Repeato x3.  Then do 15 dips and run to tire for 10 box/tire jumps.  Repeato x3

    Mosey to hill beside tennis courts for bear crawls up and reverse bear down.  Repeato x3

    Mosey to field for pick a number of burpees and complete that number every minute on the minute for 5 minutes.

    Mosey to drive in front of school for sideways crawls/spider curb crawls with ascending offset merkins to 6.

    Several minutes of Mary and done.

    NMM:  JVille was nice enough to let YHC take the Q at SOT on fairly short notice.  YHC hadn’t been there in some time, but it still maintains a certain amount of south of the border charm.  Seeing the tire as we were running in was like Xmas.  F3RVA needs more tires!  This one in particular is big with very little tread for gripping.  Good times!

    JVille also continues to stay focused on his bodybuilding.  When the Q called for ascending curb crawls to 5, JVille immediately requested that we go to six.  No doubt this was to prevent one pec from getting larger than the other.

    Announcements: Bobber informed the PAX that there will be a Mustache Night at The Diamond next Thursday.  Details and the charities involved will be explained in an upcoming pre blast.  Great chance for 3rd F!

    Kettlebell goodness at Maximus tomorrow and Hillcrest run tonight

    Stay Classy,

    Toga