Category: Richmond, VA

  • Happy Friday the 13th!

    16 runners and 3 cyclists showed up for RAMM, and a little jaunt through the fog ensued.  There is an old adage that you can’t teach speed, but we did give it a try this morning.  Here’s how it went down:

    Mosey West on Grove for five minutes of easy warmup.  Start running (hard pace) for one minute and then easy/resting run for two.  Continue 1 on and 2 off down Grove, turn back East on Grove, then gather at Hamilton at the foot of the Malvern hill.  Complete fast pace up the hill and resting pace back down, repeato x3.  The PAX then headed back to the shovel flag for backwards running until time expired.

    NMM:  The weather is perfect right now, and we should all enjoy it while it lasts.  Sippy managed to make it to the front from the back of the PAX each rotation, and Rosie was right there with him.  The same can’t be said for YHC.  One of the best performances came out of Aisle 5 who didn’t even stop for a couple of the “rest” phases.  He claimed he didn’t here the call to rest, but he was clearly playing the tough guy.

    Announcements:

    Swirly at Dogpile tomorrow

    See Rosie’s backblast for new southside run

    Lab Rat is building flags.  Make sure to ask for the warranty.

    See Lab Rat and Saab for some half marathon coming soon

    See No Tools for mtn biking

    Stay Classy,

    Toga

  • Cold Cranking Amps are Real!!!

    Cranking amps are the numbers of amperes a lead-acid battery at 32 degrees F (0 degrees C) can deliver for 30 seconds and maintain at least 1.2 volts per cell (7.2 volts for a 12 volt battery). In other words, CA/cranking amps determine how much power you have to start your car in most climates.

    For those of you who missed it Saab had car problems, thanks to splinter for a speedy Uber ride home.  I mentioned that the cause of the car issue was due to cold cranking amps and the pax replied with “ha ha that’s funny”  well I hope the car makes a speedy recovery Saab!!!

    Ok lets get started: 17 motivated men were up at o dark thirty for 45 minutes of Mary.

    COP

    5 minutes of chiropractic approved stretches plus rotational Merkins 10 left 10 right

    Plan of the Day:

    6 rounds of 4 square: Station 1-20 Merkins station 2-10 two count hanging flutter kick station 3-10 over hand pull ups, station 4-20 two count SSHs.

    Rounds 5-6 consisted of 20 mountain climbers, 10 hanging knee to chest, 5 under hand pull ups and 20 jump squats.

    Grand finale: Merkin 10 count Indian Run back to the flag.

    Well thanks again men for letting me lead today. I always feel humbled and blessed to be apart of this group!!  FYI  Lab Rat informed me that my flag was not up to F3 standards so I will be going back to the hardware store to make the approved flag.  I will present the flag for a CGI (commanding general’s inspection) ie Lab Rat for his approval.

    See you in the Gloom, its was great to see Flipper back in action!!

     

  • What happened at NoToll?

    9 #CircusMaximus faithful gathered early this foggy morning for YHC to take a second swing at a kettlebell beatdown and a little more exploration of the AO.  Here’s how things went down, at least how YHC remembers it.

    THANG

    Grab your bell and farmers walk toward the front of the school.

    COP:  SSHx20, Copperhead Squat x20, OH Clapsx25, Merkins x10

    Partner up:  P1 takes both bells and Farmer’s Walk, P2 does 10 merkins then run to catch up to P1, flapjack.  Continue around to the front of the school parking lot.

    P1 does an exercise while P2 runs the parking lot loop.  Flapjack

    Exercises: 1-arm swing, Goblet Squat, Clean, Press, Halo

    Lunge/Farmers walk to the field behind the school.

    8 count burpees pan pax 1 round.

    30 seconds of each of the following exercise, no rest in between.

    Goblet Squat; 2-hand KB swing, Left arm Clean, Left arm Press, Halo, Right arm Press, Right arm Clean, 2-hand KB Swing, Goblet Squat

    Farmers walk toward the VSF

    Stop behind the school for Mary:  KB American Hammers, Flutter Kicks, KB WWII, Slow count Alabama Prom Dates

    Farmers Walk back to the flag.

    COT

    Announcements:  #RiverRun will start Monday 5/16/16 at Bettie Weaver Elementary to give the Southsiders a weekday hill run option.  West Enders and City dwellers welcome too.

    DK has stepped up to organize an F3 2nd F service project preparing and serving dinner at the Doorways on Monday 5/23.  There are about 6 PAX who have volunteered to help, others are welcome, contact DK.  See his BB about it, another update may be coming soon.

    MOLESKIN

    DK served one up for the PAX when he said he wasn’t sure what Gumbo did to him at NoToll on Tuesday but his ass was still sore.  Let the mumblechatter begin…Needless to say Gumbo’s VQ was a sufficient beatdown.

    YHC decided to explore a little more of the AO this morning so we got a slow lap around the school.  There is plenty of space on the other side of the school for a lot of variety.  The field behind the school was in great shape and provided some nice relief from the typical Circus pavement.  It looks like something the PAX could make some future use of.

    BT was crushing it today with his big bell, maybe the name change approved by Corporate yesterday gave him some added motivation.  The regulars are continuing to get stronger with the bells, a few weeks in and the PAX are all tightening up their form and hopefully noticing the results.

    A pleasure to lead today men, well done.

    -Rosie

  • Introducing #RiverRun – PreBlast

    Since the BRR is on the horizon and those BRR participants from the south side of the river have logistical challenges getting across the river on Wednesday afternoons, we are introducing yet another AO for RVA.  Introducing #RiverRun on Monday mornings at 5:30 am.  It will start this Monday, 5/16/16, at Bettie Weaver Elementary School.  This AO will start primarily as a run with hills in preparation for the BRR.  There may be some boot camp or speed work mixed in depending on the Q.

    As TYA mentioned in the intro to the Wednesday afternoon run, the BRR is about preparation and what better way to prep for 24+ hours of relay than running some hills the morning after a long weekend run (trail or other).  Expect this AO to continue at a minimum through the BRR and depending on who we can EH to show up consistently, beyond that.  This is an excellent location with multiple options for hill repeats, loops, and flat trails, not to mention 2 schools with various tracks, courts and equipment to utilize.

    As discussed at the AO study meeting, all running levels are welcome.  This will be a great addition to the schedule and will definitely be beneficial as an option for additional miles and hills as the BRR gets closer.  I have yet to experience it but I hear there are hills at the BRR.

    Starting 5/16/16 0530 Bettie Weaver Elementary, 3600 James River Road, Midlothian.  Keep climbing those hills.  

    Rosie

  • A Post-Derby Mint Julep at the Theater of Pain

    10 towering oaks arrived at W-Dog for a little midweek beatdown.  The weather was cool, misty and perfect to enjoy the AO.  Seeing no yoga mats, YHC planted the shovel flag and the boys got after it.  Here is how it went down:

    The THANG:

    Mosey from the shovel flag to the circle for COP.

    Don Quixote x 15 (at Abe Vigoda  pace), Copperhead Squats x 12, Merkins x 10, Flutter kicks x 15, LBC x 20

    Mosey from Circle to The Bars.  Partner up for Pull ups x 5, Chin ups x 5, Dips x 10.  Run together and touch wall of the Carillon and run back to The Bars.  Repeat x 3.

    Mosey to Amphitheater.  Line up in front of first step for a Mint Julep.   Start with Box Jump Burpees x 5.  Run up the amphitheater to the 15th step and do Merkins x 10, then run back down to the first step.  Repeat x 7 to equal one (1) Mint Julep.

    Mosey to front of Carillon for modified Dora 1-2-3.  Keep same partner as at The Bars and complete American Hammers x 50, Flutter kicks x 100, LBC’s x 150.  One partner does exercise while the other runs the steps of the Carillon.

    Mosey back to Shovel Flag.  YHC had the honor of taking us out.

    MOLESKIN:

    Well done today, gents.  Great to have you back out, Flipper!  Tackling the pull ups/chin ups early was a good idea I think.  Swirly pounded them out, and Sippy’s form is picture perfect.  It looked like the pairings were good for the run too, and Hardywood and Sippy set the pace early, even with Hardywood in flipflops.  (More on that later.)  While getting better, YHC needs to continue to work on the pull up part of his game.

    YHC has been thinking about tapping into the limited amount of creativity he has and concocting the Mint Julep since drinking them at the KY Derby last year.  The idea is that after performing a few of them it would become difficult to walk.  YHC did not expect to be impaired after only one this morning.  As soon as the box jump burpees started, TYA said “Who thinks these things up?!”  BT does, baby.  HoneyDo and Splinter would have been proud, and I think the PAX approved, except Bleeder.  Going up not a problem, coming down on knee is a problem.  My apologies, brother.  Fudd suggested a slide, which is a great idea.

    The Mint Julep took longer than expected (surprise), so one was enough and resulted in a modified ab-based Dora, which provided perfect timing to run past the dumpster fire of a Seal Team workout that had convened on the Circle.  YHC could feel the adrenaline from the PAX delivering a firm psychological beat down to the Seal Teamers flailing on the ground doing crabcake-walk-flounder-flapper-things.

    Which brings us to Hardywood’s flipflops.  After the COT, Hardywood was providing some intel about the AO to Swirly when someone asked about him about his footwear, or lack thereof.  Turns out Hardywood normally doesn’t wear shoes when he works out (like Tarzan, Mowgli or Zola Budd), and would rather not wear shoes at all.  The sandals give him all the protection he needs, and for the record, it seems to work out pretty well for him from what YHC can see.

    A great way to start the day, fellas.  Thanks for letting me lead.

    -BT

    Announcements:

    Regular workouts in full effect.  Come get your fill of MM and Dogpile before the grass gets too high: http://www.richmond.com/news/local/city-of-richmond/article_a26af651-9a1d-524c-a963-7ba8dacccb33.html

    Wilson’s golf tourney May 20.  It’s a good cause and lots of fun.

     

     

  • White Deer’s 2nd Q — I hope you brought your spare core

    Seven of the faithful posted a #GridIron last Saturday morning. Johnsonville plated a shovel flag, and WhiteDeer assumed the lead and commenced a workout along thise lines:

    Stretch a rama
    Walk on Toes – Walk on heels
    Walk with high knees
    Walk with high knees and arms

    Inch Worm
    Inch worm – with a merkin

    mosey
    COP
    25x ssh
    25x don quiotes
    25x hillbillies
    25x imperial walkers
    Squats

    mosey
    COP for 6 minutes of Mary (flutter kicks, LBCs, Dolly, Rosalita, Freddie Mercs, American Hammers, Protractor, Alabama prom dates)

    mosey
    COP
    elbow plank and hold
    Merkins
    9-count burpees in pan pax cadence

    mosey to blacktop near top field
    elevens with Burpees and Merkins

    Mosey to pillars
    25 pole smokers, 25 squats, 25 merkins, bear crawl 4 poles
    rinse and repeat 4 times, finishing with 100’ bear crawl

    COT

    MOLESKIN:

    This backblast is late because WhiteDeer had technical troubles posting. YHC (Johnsonville) jumped in to help and to get this done, but the foregoing unfortunately lacks some typical detail.

    It was great having Hawaii-5-0 visit us with his dad, Don Ho — a local Richmonder. We hope that Don Ho continues to join us on Saturday mornings (and/or any of F3Richmonds other workouts).

    Great job getting through WhiteDeer’s core-intensive workout!

    –Jville

  • Car Alarms and 800s

    Four of the faithful met in the early morning darkness at #SourceOfTruth. A very light rain fell on and off during the morning, but not enough to matter. Johnsonville took the Q and led a workout along these lines:

    Mosey to 1/4 mi. track. Remove large tractor tire. COP.
    25x ssh
    25x don quiote
    12x merkins
    36x imperial walkers -> hillbillies

    800m mosey around track en masse to warm up

    crab walk to center of track
    COP
    8x 8-count burpees (pan pax)

    mosey to straightaway on far side of track
    800m run at brisk pace OYO

    bear crawl to center of track
    mosey to straightaway on near side of track
    COP
    50x LBCs

    800m run at brisk pace OYO
    feet-first crab walk to center of track
    COP
    8x 8-count burpees (pan pax)

    mosey to straightaway on far side of track
    800m run at brisk pace OYO
    COP
    10x single leg Alabama prom dates (right)
    10x single leg Alabama prom dates (left)
    regular Alabama prom dates to failure

    4 minutes of Mary
    Mosey around track and back to SF

    COT

    Moleskin:

    One of the bus drivers, who arrived early to prep her school bus set off the bus’ alarm and could not manage to turn it off without LugNut’s assistance and technical expertise. After initial success, LugNut returned to the F3 group, which was waiting for the 530 workout to begin. The alarm went off again. He assisted again, seemingly achieving success again. As our group jogged off to the track, we heard the alarm go off once again. We decided to let the chips fall where they may. I reckon the bus’ battery eventually ran out. I hope the kids found a way to get to school.

    Most of the #SOT PAX has now adopted YHC’s lyrical interpretation Hillbillies. #flattered.

    There was no complaining at all about the 800s this morning. I think LugNut was so happy that YHC stepped up to Q that he was prepared to cheerfully accept whatever fate was delivered.

    The southside PAX was strong this morning in every way, and it was a pleasure and an honor to lead.

    — Jville

    P.S.: It being the general consensus among southsiders that the Wed. afternoon runs are logistically difficult for us, we are starting a southside hill run on Monday mornings called #RiverRun. #RiverRun will convene at Betty Weaver ES. The goal, I think, would be to continue this AO at least up to BRR. Look for a preblast on this topic from Rosie.

  • Wednesday Hill Run @ Hillcrest

    Gents, we are going back to the hills of Hillcrest tomorrow. 530 PM. Hillcrest is 3/4 of a mile west of Mary Munford. Follow cary west, take a left onto Hillcrest and park on either side of the rode.

    See you tomorrow

    TYA

  • Who says you can’t play baseball in the rain…

    12 crafty veterans turned out in the standard NoToll misty gloom for a modified game of F3 Baseball – at NoToll you have to play in the rain.  This is how it went down (more or less):

    Mosey to parking lot for COP

    All, IC – Arm Circles (small then large, forward then backward), Hellicopter x10, SSH x 25, DQs x 12 and ISWs x 10

    Count off into two teams for a game of modified F3 Baseball – Team 1 started on “offense” and Team 2 started on “defense”.

    Inning 1 – Offense run around the parking lot while the Defense recorded 3 “outs” by each member completing 10 Burpees, 20 Merkins and 30 LBCs then plank position until the last defender finished.  Offense and Defense switch for the bottom half of the inning.

    Inning 2 – Offense – alternate skip-jumps and sprints around the parking lot; Defense – 10 CDDs, 20 jump-squats, 30 2-count flutter-kicks, then Al Gore.

    Inning 3 – Offense – alternate karaoke and lunges; Defense – 10 2-count mountain climbers, 20 2-count ball dippers and 30 2-count Freddie Mercuries, then plank.

    Inning 4 – Offense – alternate bearcrawl and shuffle; Defense – 10 LBCs; 20 Burpees and 30 Merkins, then AG.

    Inning 5 – Offense – alternate broad-jump and sprints; Defense – 10 flutter-kicks; 20 CDDs; 30 jump-squats, then plan.

    Inning 6 – Offense – run; Defense – 10 BDs; 20 FMs and 30 MCs, then AG

    Entire PAX meet in the middle to finish the game with 10 Burpees.

    Mosey to tennis courts for a few minutes of Mary – 10 Dr. Ws and Superman;  Mosey to VSF for COT and YHC took us out.

    NMC:  Typical NoToll morning – always bring your mud-shoes.  Thanks to such a fine PAX for posting for my VQ – much appreciated.  YHC shot his wad early with a dead sprint from the VSF to the parking lot for COP – can’t beat adrenaline, but I almost couldn’t maintain the COP counts.  The “field” was a little wet, but the PAX pushed forward, including enduring bear-crawls and broad-jumps (or bunny hops – J-ville’s bunny hop speed and endurance was impressive) that seem to go on forever. YHC managed to turn ISWs into a 4-count IC exercise – we will call that a work in progress.  And those Dr. Ws hurt.

    For those keeping score at home, the PAX completed 40 Burpees, 50 Merkins, 40 LBCs, 30 CDDs, 50 jump-squats, 40 flutter-kicks, 40 mountain climbers, 30 ball dippers and 50 Freddie Mercuries – and about 2-miles (by my watch) around the AO.  Not bad for 6 innings.

    Thanks for the opportunity to lead.  It was an honor to step out front and lead such a strong PAX this morning.  See you all back in the gloom soon.

  • This sucks, let’s do something else

    Three of the faithful and 1 FNG used questionable judgement, and posted to DaVille during a lightning storm.  Really?!?  OK then, let’s roll…

    COP

    All, IC:  SSH, Skip Jacks (?), Don Quixote, Merkins, (maybe another thing or two)

    THANG:

    -Parking lot tracers:  Run up parking stripe, karaoke over to next stripe, run backwards down.  Repeato to the first island then face other direction.  Go to the end of parking lot.

    -Mosey to soccer field for “Love Angle”.  No hill to work with, so YHC modified this crowd pleaser to match the terrain.  Partner up, partner runs to first light pole, then angles down to beach volleyball court.  Touch the net and run back to tag out partner.  Partner closes the distance alternating between lunges, broad jump burpees, and walk out merkins.

    -11’s across the soccer field, pole smokers and Richard Kimbles burpees.

    -Ring of Fire (Rosie style):  Pax starts in touchdown Al Gore, first man drops for 10 merkins, then holds plank, send it around.  Back to first man 10 merkins then back to TDAG, send it around until everyone gets a turn.

    1 MOM:  Flutter Kicks brought to you by TYA

    NMS

    YHC was very happy to see TYA roll in….and to have finally got Randy (FNG) to post.  Baggage Claim continues to make DaVille his home on Tuesday mornings…he is a reliable face in the gloom here now.  Gotta get him out to meet the RVA crowd though.  The pax was treated to some nice distant lightning as we got going this morning, so I am sure it was a downpour on the south side for Gumbo’s VQ.  Hope it went well down there!

    The workout started out innocent enough….with TYA calling parking lot tracers “fun”.  Ok, time to tighten the screws.  Love Angle let everyone (including YHC) know we were here to work.

    11’s was initially called out as pole smokers and Richard Kimbles.  The pax chose to do RK’s descending, so after the first round of excersizes, it seemed cruel and unusual to go thru that many of THAT excersize.  Audible was called, switch to standard burpees.  Also of note, pole smokers were done on an incline, which really worked some magic late in the reps, at least to YHC.

    The weather stayed pleasant, with no lightning strikes….so that’s good.  Thanks for the opportunity to lead, gentlemen!

    Also, welcome to Randy (Phonics)!  Phonics is a great guy that I hope will quickly become a regular to DaVille and other AO’s.  Thanks for coming out, brother!

     

    Lab Rat