Category: Richmond, VA

  • Back to Hillcrest

    Wednesday hill run will return to Hillcrest today. 530pm for a few laps on the hills. See you there. BRR is only 107 days away!!

    TYA

  • Hot Potato @ NoToll – Round 2

    Nine F3 RVA Faithful assembled at NoToll to welcome the sun back from its 3 week journey behind the rain clouds. Shooter & Rosie planted YHC’s shovel flag and our workout went something like this:

    THANG

    Mosey 50 feet towards fields

    COP: 28 SSH, 20 Crab Cakes, 10 Slow Don Quixotes, 15 Merkins, 10 Box Cutters

    Mosey to tennis courts

    Around the World – Daft Punk style (w/ music)

    Q to Wedding Singer

    Mosey to tennis courts 3 & 4

    4 Corners: 5 burpees, 10 squat jumps, 15 werkins, 20 WWIIs

    Q to Ricky Bobby

    Slow LBCs in cadence (subsequent fail)

    Suicides on slick surface. Repeato x2

    Q to Lug Nut

    Mosey back to basketball court

    Golden State Warriors Crap Defense – Side Shuffle widths, run lengths x 2

    Q to Shooter

    Criss-Cross Court Layup Run

    Q to Rosie

    Mosey to public loos

    Triple Check: peoples chair, merkins, run to gate (audibled to speed bump)

    Q to Viral

    Mosey to pavilion between cornhole set & beach volleyball court

    Partner Tabattas: Dips & Monkey Humpers

    Q to YHC

    Mosey to flag

    5 burpees OYO

    MOLESKIN

    That felt like a lot of activity this morning…and damn if it didn’t take YHC all day to write this BB.

    After a successful night of service at The Doorways that wouldn’t have been possible had YHC not delegated work to the PAX, YHC carried on the delegation right into this morning’s NoToll. Well done to the majority of the PAX for stepping up to lead an exercise.

    The Daft Punk was a crowd pleaser…YHC downloaded it last night and never remembered it being 7:09 minutes. Audible was called just before 6 minutes. Lug Nut was relieved…but the Ohrwurm was unleashed and several of the PAX could be heard singing Around the World during the rest of the workout(http://www.urbandictionary.com/define.php?term=ohrwurm)

    Not sure what happened during Ricky Bobby’s Slow LBCs in cadence…but the PAX didn’t even make it to 2…maybe not even to 1.

    35 total men at 3 F3RVA workouts this morning. Bad ass.

    Announcements:

    Flashdance was thinking of leading June’s HDHH on Brown’s Island with a 45 min workout + a visit to Triple Crossing Brewery.

    Flashdance on Q at 45MOMM.
    YHC on Q at Circus Maximus.

    Tshirts for sale

  • An Opportunity to Serve

    Eight members of Richmond’s PAX gathered at a the Doorways to prepare and serve dinner for its guests Monday evening. Here’s how it went down:

    THANG:
    London gave the PAX a brief tour of the facilities, Richmond’s largest hospitality house with 112 rooms. Guests include patients and their families who are away from home to receive medical treatment. The average stay of a guest is 2 weeks…and some are there for months.

    More on the Doorways: http://www.thedoorways.org/about/the-doorways/

    Cook breakfast for dinner using all 4 kitchen areas:
    Gumbo – waffles
    Earthworm – pancakes & biscuits
    London – pancakes & running point
    HoneyDo – pancakes & sausages
    Fudd – eggs & sausages
    Rosie – bacon, sausages & eggs
    Toga – bacon, sausages & eggs
    DK – grits & running point

    Serve dinner to 35-40 guests.

    Eat with guests.

    Clean up & tidy kitchen.

    MOLESKIN:
    YHC really appreciates all of the time (3 hours + travel time) & effort put in by the PAX to make the meal a terrific success. We worked great as a team and prepared the meal in a little over an hour. There were loads of leftovers we left for breakfast this morning.

    Cheers to London for the tour…and for helping out.

    If you ever need to cook waffles, Gumbo is your guy. The dude was the first to start, the first to produce output, and the only one to return to work after clean up.

    If you ever need to cook sausage, HoneyDo is not your guy.

    Toga & Rosie’s oven roasted bacon received several compliments from the guests.

    Fudd cracked 90 eggs (not a euphemism).

    The Doorways could use some salt & pepper.

    YHC would be happy to plan a repeated service project @ The Doorways if more folks are interested.

    Apologies to London & Gumbo and Earthworm: the group picture was taken after London & Gumbo left…and while Earthworm was visiting with guests.

     

    F3 @ The Doorways

  • DaVille done blowed up!

    YHC rolled up to a crowded parking lot this morning, thanks to the quality EH’ing of The Carpenter and Abacus!  Circle K planted the shovel flag while YHC put on his shoes.  16 men (including 3 FNG’s) came out to make today a great day, and it went down something like this:

    COP (all IC)

    SSH

    Copperhead Squats

    Skip Jacks

    Arm Circles little and big….Reverso

    Merkins

    LBC’s

    Parking lot Tracers

    Mosey to bus loop for 4 corners:

    X20 merkins

    X20 2 count flutter kicks

    X20 Dips

    X20 WWII situps

     

    Mosey to closest basketball court:

    -Partner burpee suicides: 

    One runs burpee suicides while partner sits in the people’s chair. Rinse and repeat.

    Triple check:

    -Run loop around lone car in parking lot

    -Alabama Prom Dates

    -Balls to the Wall (courtesy of Circle K)

    Mosey to flag for 3 Minutes of Mary:

    -Flutter Kicks

    -Superman

    NMS

    YHC had a game plan in mind this morning for 5-6 guys of similar fitness levels.  That game plan got completely demolished by half of The Carpenter’s congregation (the male half) showing up for a beatdown this morning.  OK, let’s wing it!  The funny thing is usually new guys are kinda quiet, because they might only know 1 or 2 guys and they are out of their comfort zone.  Not this clan!  These guys were ready to dig in to a whole heaping pile of F3….and who is YHC to disappoint?

    YHC is grateful that Bleeder and Circle K posted this morning to help out with demonstrations and keeping up with where guys were during the workout.  Over half this group was either true FNG’s or posting to their first official AO, so explanations were higher than normal for a non-Fudd-attended workout.  All went smoothly though, and we didnt lose anyone.  Also, for those that brought out the enthusiasm, that was beautiful!  Q’ing this morning was an endeavor, but the positive attitudes made it fun.

    Also, a big thanks to Abacus and The Carpenter for the A+ job on EH’ing!  YHC hopes that all these fine gentlemen will continue to post, and drag their friends and neighbors out along with them.  All men welcome.

    One final word:  There were guys of various fitness levels out there this morning so YHC wants to ensure that everyone knows these workouts are designed to be tough for everyone.  “You versus you”  means do what you can, then move on.  Another way of saying it is “fake it til you make it”.  Also, most importantly, know that we WANT you here.  It can really suck at first, but if you keep coming out, you WILL improve.  “The workouts don’t get easier, YOU just get stronger.”

    One final note:  TClaps to Grabber and Arm Pit for embracing their (relatively new) F3 names.  Way to lean in to it!  (Arm Pit reminds YHC of Jim Brewer, and Grabber has hand gestures, like he came from Charlotte…..just think of Guiness….only his name is “Grabber”)

    Announcements:

    • DaVille T-shirts are available for pre-order thru June 1:  http://f3.mudgear.com/collections/va-richmond/products/f3-richmond-daville-pre-order
    • Spider Run T-shirts also available for pre-order
    • There are workouts every day across the Richmond area.  Check the schedule and post often.

    See ya’ll in the gloom,

    Lab Rat

     

     

     

     

  • Magellan

    10 posted for some perfect running weather at Spider Run.  Here’s how it went down.., or close to it.

    Route:  Run out of UR Commons on Richmond Way towards Westhampton Way.  Right on Westhampton to the bottom of the hill then back up Westhampton, right on Gateway, left on Campus Dr, cross Boatwright to go through path to Wheeler.  Make a left on Wheeler and run to the bottom of the hill at Shrewsbury and Horsepen.  Repeat running up the baby hill from Horsepen to Ridge Top for 10 minutes.  Gather PAX and make a left on Ridge Top.  Run to the bottom of the hill at the corner of Chandler, and run up and down Chandler hill till 6:05.  Take a right on Gardiner back to Wheeler, run back through the wooded path on Wheeler, back down Campus Dr and return to the Commons.  Get convinced by Sippy to run a lap around the lake.

    NMM:  Where to begin on this episode?  Not being a native or former student of UR, YHC looked at a map to see how we would get up the hill to Boatwright.  Following one hand gesture towards the South end of the Commons half the PAX began a mutiny about the directions.  This resulted in us taking the more direct route to Westhampton on the North end of the Commons.  As TYA put it so eloquently at the end of the run when the grumbling continued, “did anyone really get lost?”  Of course not, but we all know the burden of Q at 0530.  Do people get lost when there are cryptic historical references or twelve turn routes on note cards.., usually.

    The PAX also managed some comments as we did the warmup hill repeats on Shrewsbury, but there seemed to be very few concerns about a lack of difficulty when we started doing repeats on Chandler.  YHC unintentionally “punked” TYA and Swirly by telling them they only needed to run the hill one more time.  YHC just didn’t appreciate their speed.

    We finished our little gathering by watching one of the paid workout groups do some PT on the hill beside The Commons.  Corporate went into audit mode and could be barely be contained from taking out the clipboard manager.

    Announcements:

    Thanks to DK for leading a great 3rd event at Doorways last night!  I’m sure he will post a BB.

    Offshore claims to be putting together a cycling team for the American Diabetes Association Tour de Cure.  As there was no pre blast for this, it’s authenticity was in question, but here it is http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?fr_id=11465&pg=entry  You’re welcome!  PS: Offshore wants it noted that Toga will not be in attendance.

    Hill run tomorrow is likely at Hillcrest, but check back for TYA’s announcement

    Fudd may be planning some kind of 2nd F event where he wants his F3 brothers to build a shed for him.  This should not be mistaken for a 3rd F event like DK organized.  Seriously, he really is planning this for the weekend of 6/4.  Surely there will be a BB??

    Spartan Race 9/24 for those who don’t own a road bike, are recovered from the BRR, or just think it will be fun.  See pre blast or contact Toga.

    The Hampton Roads expansion is delayed until further notice.  More to follow on this or another expansion location soon.

    Stay Classy,

    Toga

     

  • Singing in the rain

    Lucky 7 posted for a lovely RVA morning at LHES.  It went like this..

    Warmup mosey around to northeast corner of the school.  Partner up for partner carries across to Boulevard, run down Boulevard to Laburnum, wheelbarrows down Laburnum to first big tree and run up Monticello.  Repeato x2 with partners switching as needed on the carries and wheelbarrows.

    Plank fun then mosey to southeast wall of the school for more fun.  Keep partners with one partner running around the school while the other executes AMRAP of 4 burpees, 4 WWII and 4 merkins, flapjack with an additional 2 reps added after each rotation.

    At 6:08 the PAX began Mary with flutter kicks, American Hammers, scissors, WWII sit-ups and Johnny Cash impressions during an extended elbow plank.

    NMM:  Strong work today by all, but I go back and forth on the partner carry loop.  The PAX gets so stretched out that there is rarely anyone to heckle other than your partner, and you don’t want them to drop you “by accident.”  Offshore and YHC experimented with various versions of the fireman’s carry with Offshore’s last, inverted version being the scariest ride in the park.  It remains unknown if Splinter and Swirly did a repeat of the “spider stomp” so perfectly executed the last time partner carries were utilized.

    Flipper did thank the Q, but he wasn’t specific about the reason.  It must be the winning smile and positivity.

  • The River Downs Rollercoaster

    3 Southside runners (I use that term loosely for YHC) posted on this soggy Monday morning for the second edition of #RVARiverRun to get our weeks off to a strong start.  The course took us out 2 miles into YHC’s neighborhood and up the formidable Queens Grant Drive hill up to what I believe is unofficially the highest point in Chesterfield County.  After a short plateau, we took to the downhill on Royal Crest Drive to the 2 mile mark and then hit the REVERSE button and headed back to James River High School.

    http://goo.gl/hqIZoM

    J-ville made an emergency pit stop in the plush woodlands of River Downs. YHC sent the search party for him and was assured he was ok, while Rosie cruised along as if Sippy Cup was pacing him out of the neighborhood.

    The three of us reconvened on the loop around JRHS and Bettie Weaver to close out the 45 minute-jaunt.

    Good hills, a light rain and great company.  Good run gents.

     

     

  • Trail Run without Pace Cars

    Four PAX opened the trails this morning with a group trail run.

    The Thang: Southside to Forest Hill loop and back.  7.75+ miles.

    NMM: YHC was assuring Aisle 5 that he was happy to take a slower pace when Hardywood jumped out of his car ready to rock the trail in his Jesus Gladiators.  Saab arrived soon after, announcing that he was nearly spent and was approaching 40 miles of running for the three day weekend.  As it turned out, the PAX had little trouble staying together – nice work, gentlemen.

    TYA skidded into the parking lot on his way to the RiverRock half marathon on the trail.  Were it not for high-performance tread on the Civic, YHC’s legs would have been pinned between two cars.  TYA broke out his nice shorts for running behind “pace cars” in the race.  The PAX hoped TYA and LabRat had good races, and also hope that TSB heals soon from an ankle injury.  Also, best of luck to LabRat’s dog in becoming the Ultimate Air Dog.

    The PAX passed a water station for the race.  The volunteers seemed confused, gave some disapproving looks, and were not about to practice their water distribution skills on the PAX.  They couldn’t fathom that the PAX were leading the race?

    Because of the rain, YHC had thoughts of trying to get into Maymont and Hollywood Cemetery somehow and staying on pavement.  The PAX persuaded him that the trails would be fine and they were.  During the Forest Hill loop, the PAX crossed a creek that was higher than usual.  Hardywood had no problems in his sandals, so he busied himself rearranging the boulders in the creek while the rest carefully climbed from rock to rock across.  It sounded like trucks were tipping over on Riverside Drive.  If LabRat were there, he would have been half a mile down the trail in wet shoes.

    YHC announced that his M will have an opportunity to meet Bret Michaels tonight after his show.  The PAX cautioned that it would probably be best for her not to go alone.  YHC remembered his show “Rock of Love,” or rather the Saturday Night Live parodies of it.  Unfortunately, the web seems to have been (almost) scrubbed of clips.

    Excitement is mounting for the BRR.  Saab stated that it is part of his training regimen for the race-that-shall-not-be-named.

    YHC is organizing a cycling team for the American Diabetes Association Tour de Cure on September 24th.  Here is our team page: http://main.diabetes.org/site/TR/TourdeCure/TourdeCureContentHybrid?pg=team&fr_id=11465&team_id=727926.  If there is enough interest, perhaps we can form a separate F3 team.  YHC pledges to satisfy any F3 registrant’s fundraising requirements.

  • The forecast was right

    3 strong posted to Gridiron to play in the rain. Conditions varied between pouring and a downpour. YHC planted the shovelflag and the PAX was off:

    Mosey to far shelter for COP – 25 SSH, 20 DQs, 20 LBCs, 20 Derkins, 15 Helicopter

    Mosey to grass – 20 Burpees OYO

    Triple Check

    Mosey to bleachers for Chiabattas – Bench-kicks and DIPS – 5 sets

    Mosey to road for Curb Crawls – up to 6 and then back down

    Mosey to bus loop shelter – 3 PAX indian run with flutterkicks and feet 6 inches. Go all the way to front of Prison Yard.

    Grab a wall for Donkey Kicks & Merkins. Start with 10 of each, jog to end of yard & back. Increase by 5 up to 30.

    Mosey back to Flag for some Mary – Freddy Ms, APDs, American Hammers. COT. Dry off and proceed to coffeteria.

    NMS: YHC woke up around 4 and expected to hear rain coming down but it looked clear so YHC went back to sleep assuming maybe the rain would hold off, however was awoken at 5:30 to the sounds of a downpour. YHC intended to work the PAX into the terrible conditions slowly by doing the COP in one of the shelters. However on the run over the entire field was a river so the PAX went for it with 20 burpees in the mud right off. Jville went out of his way to splash in the water as if he had on rainboots. Running during the triple check was fun for all as every step was potentially dangerous.

    The Chiabattas with benchkicks were a hit, those hurt after 5 sets. Doing a 3 man indian run down the length of the bus loop was exhausting as each PAX got up & down at least 50 times. It turned out to be a flutterkick / richard kimball combo. All PAX were done in by the Donkey Kick and Merkin combos, the DKs are more fun with soaked shoes. The highlight of the beatdown was watching Earthworm tip over during the American Hammers. There was discussion as to whether it is a lack of muscle or coordination afterwards, YHC believes the latter. YHC is sure this has to be the wettest beatdown in his F3 experience, it was a pleasure to lead.

    Good times coffee afterwards!

  • Waterpark

    COP
    Don Quixote 20x, Helicopters 15x, Imperial Walkers (20x), LBCs 25x, Diamond Merkins 10x.
    Full body: In circle, Bear crawl to center, 5x merkins, crawl bear back 5x merkins. Crab walk to center, 5x merkins, backwards crab walk, 5x merkins, Army crawl to center, 5x merkins, backwards army crawl back, 5x merkins, forward lunge to center 5x merkins, backwards lunge 5x merkins.
    Legs: Mosey to hill behind amphitheater. Skip up hill (well beyond crest) to sippy cup. Butt kickers back down. Repeat focusing on skipping high. Mosey to amphitheater. 5x peoples chair (10-20 count each) except no back support, lowering butt to just off the first stone step and holding.
    Upper body: Head to top of amphitheater and descending dips 18 down to 1. Mosey to pullup bars for partner pullups 1 to 5 and 5 to 1 chinups. Run down an up the pipe, with an isometric parallel bar hold waiting for the six.
    Fun: Mosey to field for ultimate Frisbee. Split up into teams, play with regular rules except every time the disc hits the ground everyone does 5 merkins.
    Mosey back to flag for LBCs and American Hammers (20x).
    COT
    Naked Moleskin.
    In the last month some F3 workouts have been damp, some wet, and some just a full on deluge. Today was the deluge type, but after a few minutes of getting warmed up, the PAX didn’t complain too much about the weather—at least it was fairly warm. The slippery soil made for an interesting run on the puddle-filled trail, and there were some exciting slip and slides during ultimate. But the rain made it a memorable workout and kept everyone cool. Attitudes were surprisingly good throughout, except for the uphill skipping which turned out to be quite a glute burner. We’ll certainly seethat one again. The game of ultimate (inspired by Marv’s VQ earlier this week) made for a fun ending to the workout.

    Hardywood again showed his prowess in lunging—he strides farther than even Splinter and gets that knee all of the way down. Bleeder also was at least twice as fast as the rest of the PAX on bear crawls. Swirly knocked out the upper body work as is typical. It was nice to see Viral back, and he showed some serious skills on the ultimate field with some good forehands. And the pullups are improving for everyone. Great work today, guys.

    It’s a pleasure to lead as always.