Category: Richmond, VA

  • A Toga for a Freeloader?

    10 PAX represented at the SOT this morning.  Weather was 70 and Sunny, but the ground was a tiny bit wet from a soaking rain the past two days.

    The Thang:

    Mosey to large field behind the school.  COP 20x mountain climbers, 20x Don Quixote, 25x SSH.  Mosey to corner of field near posts.   Q called for a Deion Sanders through the posts.  What he really meant was Barry Sanders.  Huddle up at base of hill on track.  Triple nickel up the hill to the fence, 5 flutter LBC at top, 5 flutter LBC at bottom.  Repeat 5x.  Round two of the triple nicker this time with Monkey Humpers.  Mosey back to parking lot, pick up a rock from the rock pile.  Two rounds of rock exercises (20x tricep press, 20x curl, 20x overhead press and 15x russian twist).  Mosey to the front of school for 6 Minutes of Mary, dealers choice (Freddy Mercury, Merkins, Flutter Kicks, Rosalita’s)

    Moleskin

    Great to have a visitor from Charlotte join us today.  Freeloader was passing through Richmond on the way from Bristol to VA Beach and spent the night in Richmond so he could catch an F3 workout.  After the workout, one of Richmond’s regulars (Toga) texted Bleeder that he had attended “Ranger” in Charlotte.  YHC took a brief look at the recent posts from that AO and saw Freeloader’s name come up several times.  So, in essence, we traded Toga for Freeloader for the morning.  Since both are going to be at the BRR, we can see if either side wants to make the trade more permanent?

    Welcome to the bootcamp workout to our BFNG (bootcamp FNG) Sunshine.  He did a great job all morning despite being thrown several obstacles..  During the triple nickel, Sunshine was the first one to find out the that the terrain was rather rough just past the top of the hill.  Actually there were a few holes in the ground, waiting to claim an ankle or two.  Fortunately, no one got injured, but a good lesson for YHC to better scout the route in advance (I walked the AO the previous day, but did not walk the hill all along our line to look out for danger).

    When YHC announced SSH as the last exercise of the first COP, the PAX let out a collective laugh. Although Freeloader was a little confused to begin with, he quickly figured out the issue.  Despite TYA’s attempts at better executing the SSH, he still cannot get more than 4 or 5 in proper form.  After that, all hell breaks loose and body parts are flying everywhere.

    The real crowdpleaser of the morning was the Russian twists with the rocks.  After performing a 10 reps of the exercise, a majority of the PAX looked like they were going to pass out.  Must mean we need to get back to that exercise again soon

    Announcements

    Hump day happy hour today, 5-7 at willow lawn American Tap House

  • Darrell Green is The Man

    Darrell Green is The Man
    Aye, 16 Faithful and 1 FNG posted to NoToll on a glorious Spring Virginia morning to better themselves physically. They just barely beat out a full day of pollen-rinsing showers. Here’s how it went down:

    The Thang:

    COP: 25 SSH, 25 Hillbillies, 20 LBC, 25 Slow Bending Squats

    Mosey to NE Soccer Field

    Darrell Greens (AKA Devin Hesters)
    Pair up and chase partner down to lighted pole, roughly 2/3 field.
    Runners had the following head starts: 1 Burpee, 2 1-thousand count, 1 1-thousand count
    Swap Darrell Green & runner each time.

    Mosey around parking lot to SW Soccer Field

    Blimp
    5 burpee broad jump
    10 fiddler crab strides
    15 walking imperial squat walkers
    20 bear crawl strides
    25 crawl bear strides
    Repeat until first member of PAX reaches end line and yells “Bingo”
    All PAX mosey to end and repeat
    First to end yell “Stiffler’s Mom”
    All PAX to half field
    Plank-o-rama, including “Fudd & Wilson’s Lasagne Party”
    Forward lunge walk to end line

    Mosey back to NE Soccer Field

    11’s, over the width of the field
    Merkins + Jump Squats

    COP – 6 minutes of Mary
    25 LBCs, 20 SkyBoxes, X’s & O’s, Leg cross lifts – 10 each leg (AKA Wilson’s Spaghetti Party)

    Mosey back to shovel flag

    Moleskin:
    Welcome to Choo Choo for finally caving to YHC’s EHing and posting for his first F3 workout…3 min drive from his house.

    Welcome back to Viral & Iron Curtain…the ground in the Commonwealth has thawed…time to get reacquainted with the glorious gloom.

    YHC confused Devin Hesters for Deion Sanderses…doesn’t matter, we’re in Redskins country…Darrell Green it is.

    Cheers to Fudd for singing when requested to do so during the forward lunge walk.

    YHC observed an outpouring of compassion from Mr. Grumpsville himself, when Toga asked Johnsonville if he was OK during the final round of the 11’s, concerned that Jville had “blown a gasket”.

    This was the first time YHC has observed Fudd being smoked, gasping for breath, and mumbling some chatter towards the Q during the SkyBoxes and X’s & O’s…might be the Friday night smokes and cold liquor drinks.

    The PAX seemed to enjoy the Darrell Green’s…who wouldn’t…Hail Victory!

    Announcements:
    Source of Truth – 5:30am tomorrow at Swift Creek Middle School
    Hump Day Happy Hour – tomorrow 5-7pm @ American Tap House at Willow Lawn
    45 Minutes of Mary Munford – 5:30am Thursday at Mary Munford Elementary
    Friday morning Run – 5:30am Friday at Mary Munford Elementary
    2 Saturday workouts
    Earth Day 5K downtown on Saturday – talk to Wedding Singer

  • First (A.P.) Hill Workout

    An enthusiastic group of eight showed for our first Monday morning workout – affectionately called The Punisher (#ThePunisheRVA).  We planted the ShovelFlag and it went something like this:

    Tour de AO – a lap around Richmond’s Linwood Holton Elementary School – formerly 13 Acres school.

    Return to the front parking circle for the COP involving:
    Imperial Walkers x10
    Standing Mountain Climbers x16
    Side to Side Hops (Snake Jumps)  x10
    Forward Arm Circles x15
    Backward Arm Circles x15
    Don Quixotes x15

    Jog to school bus loop with quick pit stop for 13 Burpees – followed by Ascending Curb Crawls (Bear Crawls and Decline Merkins) at the bus loop – increase by ones on the way up – adjusted to even numbers only on the way down.  More on this…early finishers hold Touchdown Al Gore – bent legs, but no tree hugging – arms straight up.

    Mosey to garden shelter for Lindsays – Dips and Pole Smokers – start with 30 and 10 and end with 10 and 30 in increments of 5.

    Mosey again to front lot for Quadruple Check – groups of four alternate with People’s Chair, Touchdown Al Gore, Prisoner Squats, and a run around the parking lot circle – all x2.

    Jog to grassy knoll at the corner of Laburnum and Hermitage – the PAX facing the A.P. Hill monument in the center of the road for:
    Hello Dollys and Rosalitas, each x10
    Flip – Planks with one arm tucked (Southern Gentleman and Yankee Aggressor, alternated)
    Downward Dog, Child’s Pose, Sunrise Salutation
    Flip – 20 LBCs
    Flip – 1 minute elbow plank
    Recover – Touchdown AG

    Return to the ShovelFlag for COT.

    Moleskin:

    YHC was pleased to be able to WALK to the AO in the morning Gloom.

    The Bleeder-designed ShovelFlag stands up straight.

    Ascending Curb Crawls are no joke.  It was decided mid-way through an attempt at 10 Decline Merkins to lop some reps off of the back side of the exercise.  Wedding Singer later shared that the Holton bus loop is about double the width of the Munford loop – take that Munford.

    TYA giving Fudd advice on smoking and drinking – didn’t overhear if these were encouraged or discouraged.  Apparently this exchange inspired Fudd to sing Flowers on the Wall (look it up) during the Quadruple Check.

    Yep – A.P. Hill’s body lies beneath that statue.

  • What else would you do early on a Monday morning?

    Join F3 in Richmond, VA for The Punisher – our first Monday morning workout – tomorrow at 5:30 AM at Linwood Holton Elementary School located at the intersection of Laburnum Avenue and Hermitage Road on the City’s Northside.

  • What’s in a name?

    9 Faithful, hit the GridIron this morning to give their best. Following the pre-game gut check, many of the group gathered at the shovel flag to kick off the festivities. The PAX waded off of public land and back to familiar territory for a good beat down.

    THE THANG

    Mosey around the baseball field and north along Pouncey Tract Road to end up on the hill near the old schoolhouse

    COP

    Crab Cakes x16

    Merkins x12

    Imperial Walkers x21

    Alabama Ass Kickers x8

    Copperhead Squats x16

     

    Take a jog over to Striker Park. Heed J-ville’s warning that it is indeed not public property, and down the gravel road almost to the back of the park.

    Turn around and do Blimps x2. Pick up @Chum Bucket along the way. Al Gore when finished until all PAX are complete.

    Mosey back to the baseline of the main field next to the school. @Wilson magically appears.

    The Beast (Mountain Climbers, Merkins, Squats, Freddie Mercuries, Russian Soldiers, Squat Jumps or Burpees)

     

    MOLESKIN

    T-claps to @Wilson for double-dipping after Dogpile. Sounds like @Orville had some pretty hefty coffee & donuts to serve.

    Debate wages on about renaming rights and convention. Toga/Stifler’s Mom is currently in a full-fledged identity crisis, and has indicated that a new name for Fudd is potentially upcoming. The PAX eagerly awaits the ensuing naming wars.

    Is anyone confident they avoided all gifts left by geese on that main field…? YHC certainly isn’t 100% sure.

    Thanks to the PAX for pushing & encouraging each other every time we are out there. Coming in today only a few days after a tough stomach bug, there was more than one point when YHC thought Q duties might be better handed off for the rest of the workout, but seeing other men pushing through themselves brought new energy. It is quite amazing what we can do when pushing one another. Iron sharpening iron, brothers, in a way that YHC really hadn’t considered previously.

     

  • The Carillon Killer @ Dogpile

    #Tclaps to the 5 PAX who posted for this morning’s beatdown under the watchful eye of the Carillon. It was Orville’s first Q since that one fateful morning at #Gridiron where downhill bear crawls happened…no such luck this morning. Orville unveiled a new workout we’ll call #CarillonKiller. Drawing inspiration from Toga’s Q 2 weeks back, it features 5 stations, done twice each, for 6 minutes at a time.

    The Thang:
    Mosey to 1st Station: Traffic Circle
    -SSH x15
    -LBC x15
    -Burpees x15
    -Backwards bear crawl to curb, crawl forward, merkins (rinse & repeat until time’s up)

    Mosey to 2nd Station: Carillon Steps
    -Jog up steps
    -Broad jump across Carillon base
    -Jog down steps
    -50% jog to flag & back
    -Rinse & repeat, increasing intensity of out & back jog to 75% then 100%, until time’s up

    Mosey to 3rd Station: Uneven Bars
    -1 pullup, 1 chinup, 1 hanging knee raise
    -10 snow angels
    -10 sea turtles
    -Rinse & repeat, upping bar reps to 3 then 5 each, until time’s up

    Mosey to 4th Station: Jacob’s Halfpipe
    -Up & down the halfpipe we go
    -3 mountain climbers on the top of each side
    -Random planks in the valley, to allow a quick breather
    -Rinse & repeat until time’s up

    Mosey to 5th Station: Jump Little Children Concert
    -Bunny hop up steps, jog back down
    -Lunge up steps, jog back down
    -Bear crawl up steps, jog back down
    -Rinse & repeat until time’s up

    Rinse & repeat whole circuit

    Moleskin:
    Had to cut 3rd station second time through, as we were running short on time. Wilson though a better name for Jacob’s Halfpipe was Valley of Death. No one disagreed, or either everyone was too winded to do so. Apparently there was beer to be had at Fudd’s Friday night, which probably kept numbers low. Just as well, as there would have been a #MerlotSplash or two…

    Announcements:
    Don’t forget to check out the unveiling of the #Punisher on Monday at Linwood Holton Elementary. Earth Day run 4/18.

  • M TYA is in the house

    11 Strong posted today for the weekly RAMM run.  M TYA was there at 5:30 sharp with her stopwatch to time the PAX.  Thanks M TYA for helping out this morning!

    The Thang:

    2 timed runs today.  First was a 1/4 mile sprint.  Next was a 3.6 mile loop down Libbie to Three Chopt and back.  Everyone runs the same route today.

    Moleskin

    The PAX have been improving so much lately, that the Q wanted to get a baseline of where we were so we could track progress.  In the last four months, the PAX have lengthened the max distance on the run by 2+ miles and the average pace has increased dramatically.  But exactly where are we from a pace and an improvement perspective?  Lets find out by doing our two timed runs!

    Johnsonville was visibly shaken when YHC announced that we were going to be doing timed runs without a warmup.  How could that be (that may be a more difficult task than creating teams of three with 16PAX)?  Won’t there be an issue running fast without a warmup.  Despite our initial trepidations, the PAX persevered and no hammies were pulled along the way.  SIppy Cup and Bleeder both planned ahead and got there warmups in before the run by running to the run.

    Bleeder set the initial pace on the 1/4 mile sprint, leading the pax through the first half of the course.  By the end Sippy (1:23), Doner Kebob (1:25), and Wilson (1:27) led the crew.  Swirly and Johnsonville finished neck and neck at 1:29, followed by Chumbucket (1:39), Lockjaw (1:42), Bleeder (1:43), TYA (1:44), Wedding Singer (1:48) and Pelosi 5-0 (1:51).

    On the 3.6 mile loop, to no ones surprise, Sippy led the way at 25:24.  Next was a crew of three, Wilson (28:42), Johnsonville (28:49) and Doner Kebob (28:51).  Lockjaw made an epic comeback in the last half mile and overtook TYA right at the finish line (both logged in at 30:37).  Next up was Swirly (31:49), Chum (32:01), Pelosi 5-0 (33:57), Wedding Singer (36:25) and Bleeder (38:57). One note, had bleeder used the last 200 of his 3.6 loop as his second half of the quarter mile, his quarter mile time would have been 0:59.

    Announcements

    M TYA announced that there is an earthday 5k coming up sometime in the next couple weeks.  For details see Wedding Singer!

    Fudd is hosting a gathering tonight with refreshments and pizza.  Stop by his crib if you get a chance.  Address is in yesterdays backblast

    Monday Punisher will start next week at Holton elementary at corner of hermitage and laburnam

     

  • She’s a Brick….HOUSE!!

    bricks

    7 Faithful posted for a wet beatdown at MOM this AM.

    The Thang

    Everyone carries two bricks. Mosey to the front of the school for warm up.

    -SSH x 20
    -LBC’s x 20
    -Don Quixote x 20
    -Merkins on bricks x 15
    -Hello Dollies x 20

    Mosey to the Soccer Fields for the BEAST with Bricks. Every exercise done with bricks in hand:

    -Burpees
    -Deep Squats
    -WWII sit-ups
    -Lateral raise to fly/press
    -Curl to overhead press
    -Squat jumps

    Mosey to tennis courts for some Mary:

    -Lay flat, put both bricks on legs close to feet….hold feet 6 inches off the ground for the duration of the Hero song, sung by Fudd and TYA.
    -Merkins on bricks alternating with raising right hand (w/brick) at the same time as the left leg, then a merkin, then raise left brick while raising right leg. x 10 on own
    -Bricks on legs, 6 inches in air for another rendition of Heroes
    -20 LBC’s in cadence, with bricks held beside head

    Mosey to baseline for bolts with bricks:
    -50%
    -75%
    -100%
    -75%
    -75%
    -100% to the cars

    Moleskin:

    TYA remarked during the Beast that Toga would be upset that he missed this beat down. YHC ventured that I seriously doubted that, since he was on a cruise ship somewhere, no doubt with a cocktail in hand….(#its5oclocksomewhere). Bleeder countered by saying he was stuck on 95 somewhere. If that’s the case then, yes TYA, I bet he wishes he had been there.

    The PAX noted that the bricks felt light at the start of each exercise, and got progressively heavier as we moved through each exercise. This is a highly scientific process called “weakness leaving the body” and it involves PAIN!!!! YHC was impressed with the PAX today. They are starting to eat the PAIN for breakfast and ask for seconds!!

    Announcements:

    -Burgers and beers (or Glenlivet or some old beer) at Fudd’s house tomorrow night. 7102 Pinetree Rd. Come whenever. If you get there before I get home from work there is a zip line in the backyard. Weight limit is 250 lbs.

    -Earth day run on April 18th. How many times have we announced this??

    -TYA having a different kinda of Run tomorrow come check it out!
    -Orville is Q somewhere on Sat, the other place doesn’t have a Q yet. Clear?

    Written by Fudd

  • You get a FREE t-shirt…………..for how much?

    Eight courageous men entered the SOT on a drizzly morning. Spring break provided a nice hiatus from the smell of Diesel!

    The Thang:

    Mosey to track for a warm up lap (its ONLY 1/4 mile) to the back of the school.

    Disclaimer & warm up

    20 SSH

    20 Merkans

    20 Mountain Climbers

    10 Burpees (OYO)

    10 Dive Bomb Merkans

    25 Forward arm circles

    25 Reverse arm circles

    Mosey to side of school

    Triple Nickle Repeat below 5x (New to Wilson! Unsure of the amount of time it would take)

    5 Derkins (with feet on the wall)

    Jog around the group of trees

    5 Deep knee squats

    Mosey around the front of the school to the spot where it all began for……..

    Unknown minutes of Mary (also unknown is how many of each exercise – weinke did not have & I’m getting old)

    Spider-man Plank Crunch

    Russian Twist

    Freddy Mercury

    Cross Crunch (straight leg & arm – alternating)

    Cross Leg Lift

    Elevated Bird Dog – A Wilson Favorite

    Leg Lifts

    Rosalita’s

    Hello Dollies

    LBC’s

    Breath…………..

    Ring of Fire (dealers choice)

    Each of the PAX chose their own exercise – the exercise rotated to the left – did three rounds.

    Mosey down to basketball courts

    One set of regular suicides

    Mosey back to flag.

    COT

    Moleskin:

    A slight drizzle stayed with us for the 45 minutes at SOT. While wet, it was enjoyable not being in 32 degree weather!

    The weinke continues to rule YHC. I cannot perform a Q without it, however I know the flow is soooo much better without. I’ll break my dependence of the weinke soon. No need for an intervention. Next Q will be easier to remember….The BEAST is coming!

    Thanks to DK for going immediately into plank as the weinke controlled me.

    The PAX gave maximum effort today. Thanks.

    Singer continues to be in FULL promotion for the Earth Day 5k run. Even wearing the free t-shirt. It’s ONLY $30!? Enjoy the video. I watched 5 of them and laughed out loud at all 5. Prob not good at work!

    I believe tonight is the happy hour in the Willow Lawn area. Not sure of the exact location.

    Fudd has to morrow and TYA has something exciting in store for the Friday run.

     

  • Earth Day 5K April 18th RICHMOND, OK? GET IT?!

    11 of the F3 RVA faithful made the trek out to NoToll for a light rain workout (note- Sippy LIFO’d, no complaints, that’s a long run from his house)

    The Thang:

    Mosey to the front left soccer field.

    COT-

    20 Don Quixote, 25 Side Straddle Hops, 20 little baby crunches, 20 mountain climbers

     

    Mosey to the corner of the left soccer field

    Partner up for FULL Huguenot Park 4 corners (all three fields and the parking lot as the corners)

    Run to the corner of the parking lot, 10 Prison Cell Merkin Burpees, run to the other end of the soccer field, 20 Stuart Scott Merkins, run to the opposite field corner, 30 burpees, run to the point of beginning for 40 WWII sit ups. Plank.

    Reverse steps, do the same workout in reverse.

    Mosey to bleachers for triple check – dips, squats, bolt, three times through.

    Mosey to soccer field center for 5 MOM – Russian twists, leg raises, LBCs, Hello Dolly

    Ring of Fire – 8 merkins around the fire, reverse and 8 merkins back around to beginning

     

    Moleskin:

    A wet workout this morning but it doesn’t feel so bad when it’s 60 degrees. Special welcome back to Fudd, it seemed might quieter at Dogpile last Saturday without his enthusiastic jabs and singing (special nod to Toga’s back blast last week, best ever). Our prayers go out to Mrs. Fudd for a speedy recovery.

    Announcements – Monday April 13th grand opening for The Punisher at Linwood Holton Elementary School with Chum. Thursday’s sausage party at Fudd’s house is tentatively moved to Friday this week, stay tuned for more updates. Do you love mother earth and $30 t-shirts? Good, so does YHC, come join the Earth Day 5K April 18th at 11:00 AM downtown, details can be located at – http://www.earthcraftvirginia.org/earth-day-5k-race-without-trace/. Last, F3 RVA will have a table at Hardywood in the afternoon April 26th before the 4 miler, come out and rep with Bleeder and company.

    Special thanks to TYA for tearing down the Earth Day 5K poster at Ellwood’s to bring in for a laugh. YHC appreciates the level of ball-busting you’ve reached on this.

    -Wedding Singer