Category: Richmond, VA

  • Ode to Johnsonville

    8 strong mosey into a beautiful morning

    The Thang

    Mosey to the center of the bus loop
    COP
    20x SSH
    20x Imperial Walkers
    20x LBC
    20x Jville Hops
    15x Abe Vigodas

    Short mosey to the edge of the grass

    10 minutes of burpees

    Mosey to the football field

    Beast
    LBC’s
    WW2 situps
    Hillbillies
    Carolina Dry Docks
    Monkey Humpers
    Jump Squats

    Mosey to the front of the tennis courts

    Bearway to heaven

    Bear crawl up 1 merkin
    Crawl bear down 2 merkin
    Bear crawl up 3 merkin
    Crawl bear down 4 merkins

    Backwards run up 5 merkins
    Bear crawl down 6 merkins
    Backwards run up 7 merkins
    Bear crawl down 8 merkins

    Mosey to the parking lot

    Ring of Fire 2x
    5 merkins & plank

    Moleskin
    Great turnout for SOT this morning. Good to see Kotter’s; Wilson, Aisle 5 and Antivirus.

    Welcome to FNG Bobber. No slouch here Bobber kicked some butt, well done!

    After 1.5 years YHC still cannot figure out how to count the Abe Vigoda, clearly the most difficult exercise in the F3 arsenal.
    Rosie, DK and Johnsonville led the way in most exercises, well done guys. Props to J’ville for taking on the 100 burpees in 10 minutes. That was awesome. Cannot stress enough the entertainment value the j’ville hops provided during the COP. One of the all time highlights.

    Shout out to Antivirus for making it out after a back injury. As I read a couple of weeks ago it doesn’t get easier, you only get stronger!

    Oh yeah, props to DK for leaping a barrel rolling Wilson coming down the hill. Might use that as a future exercise.

    Great work men!

  • Down by the Lake with Sea Bass

    Seabass
    10 Faithful and 2 FNG’s arrived at W-Dog this am. Here’s how it went.

    THE THANG

    COP
    25X SSH
    15X Merkins
    25X Don Quixote
    55X LBC’s
    10X Each Leg, One Legged Screamers

    Mosey to the Lakes

    Curb Crawls Indian Run Latter

    Mosey round part of the Lake( Avoid Family of Geese)
    to the Stairs

    Bunny hop up the stairs

    Bottom of the Steps 30 Dips.

    Top of the Steps 30 Deep knee Bends

    Top of the Steps 30x Box Cutters

    Bottom of the Steps 30x LBC’s

    Run the Loop

    Until Stopped

    Mosey back to the Flag

    Ring of Fire 10 Merkins

    Superman

    COT by Fudd

    Moleskin

    Welcome to Swingline and Sea Bass( Q reserved naming rights), Glad to have you guys out. Circle K keep up the recruiting effort, YHC is sure you know a few more guys named Ryan.

    After speaking to Lug this morning, YHC realized We forgot to meet run and meet the SOT pax halfway between SOT and WDOG. Kudos to the 20 total guys that rose early and got it done before the rest of Richmond was awake.

    Although, the mumble chatter was light YHC heard a few groans as the description of the Curb Crawl- Indian Run started to take shape. YHC is certain that Swingline and Sea Bass will bring gloves to the next workout. YHC did ask if they had them. Interestingly, both FNG’s put their water bottles up after Sippy Cup arrived and heard his F3 name.

    With the weather warming up, it’s time to ask every guy you know to come out to F3. We need to ask them, not because we need more guys working out, but because you never know where someone is mentally. They might just be working out in the am anyway or in a ho-hum sad clown state or they could be a dark place in need of a hand; we can change their lives.( for the Better, TYA) The impact we make today will have ripple effects for years to come. The strength of the PAX is not measured in Pounds lifted, minutes per mile run , Bear crawls to Heaven or total miles run. It’s measured in THE WILL POWER to make a difference in the lives of others.

    TYA is still recruiting for the BRR please contact him for more details.

  • Steeplechase

    Three of North Side’s finest posted to the gloom of Atlee HS this morning to continue our mission of planting shovel flags in Mechanicsville.  It was a small crowd, but we didnt let that stop us:

    Warmup run over to bus lot at CMS

    COP

    SSH

    IW

    Copperhead Squats

    Merkin

    LBC

    Thang:

    11’s Derkins + Incline Prom Dates

    Pullups X5 Chinups X5 Wide Pullups X5

    Stations:

    -Heels to Heaven

    -Jump around the World

    -Dips

    Human Steeplechase:

    Round 1:  Two men plank 10 feet apart,  the last man hurdles two plankers, then planks.  Leap frog the length of soccer field.

    Round 2:  Two men plank 10 feet apart, last man goes under two plankers, then planks.  Leap frog the width of soccer field.

    Round 3:   Same as above, but over/under, width of soccer field.

    Mosey to shovel flag, two Minutes of Mary:  Flutter Kicks, Dying Cockroaches

    BOM

    NMS

    Small group this morning, YHC is really surprised at how hard it is to get folks out at 5:30 in the morning.  No matter, the guys that show up are quality individuals and their continued posting is testament that things will pick up in the near future.

    Abacus is non-stop, YHC tries to keep up with him, but he has got an engine.  He flew through 11’s and then some.  He also has several men in a serious EH as we speak, making YHC feel better about the future of DaVille.

    *****Comment deleted to protect the guilty********

    Baggage Claim and Abacus made Q look like a chump during the pullups.  Abacus threw YHC a bone when he complained about the wide hands pullups.  YHC was the only one needing assistance to complete said task.

    Baggage Claim’s birth name is Joe, making it very difficult to call him by his F3 name.  YHC is going to start referring to him as “Bags”.

    Thanks for the inspiration this morning, gentlemen!

    Lab Rat

     

     

  • DORA 1-1.5-2-3

    11 Faithful and 1 FNG posted for a glorious NoToll Tuesday.  Jville planted the flag and EF took the helm.  Here’s how it went down.

    The THANG

    Mosey to back parking lot for warmup COP

    COP

    • SSH
    • IW
    • DQ
    • Arm Circles F&B
    • Mountain Climbers
    • Burp & Merk – Burpee (1 Merkin), Burpee (2 Merkins)….Burpee (5 Merkins), repeato in reverse

    4 CORNERS RUN

    • Sprint x 1, Mosey x 3
    • Sprint x 2, Mosey x 2
    • Sprint x 3, Mosey x 1
    • Sprint x 4

    Mosey to back soccer field

    DORA 1-1.5-2-3 (Partner 1 exercise, Partner 2 run across field and back)

    • 100 x Merkins
    • 150 x Dips
    • 200 x LBCs
    • 300 x Squats

    MUSCLE UPS – Intervals of 30ish seconds x 5ish rounds

    Mosey back to basketball courts

    MARY

    • Alphabet
    • APDs
    • Cross-Leg Leg Raises

    BURPEE SHUFFLE

    Mosey back to shovel flag

    MOLESKIN

    With the clock ticking down to the final hour and no Q on the sheet for NoToll, YHC was nominated by Lab Rat to step up to the plate.  YHC put on the war paint, strapped on the red bandana and it was on.

    As YHC’s watch displayed 0530 and the PAX numbered 11, YHC’s mind raced while moseying to the back parking lot with exactly how he would adjust the beatdown accordingly. Thankfully Flashdance appeared from the shadows to round out the PAX and save YHC’s plan.

    A big F3 welcome to Soccer Mom and kudos to Shooter for recruiting the youth soccer circuit Monday night.

    Rosie rolled in Sippy Cup style, logging an extra mile on the front and back end of the beatdown.  Great work.

    And great work to all, as the PAX kept it going hard and fast with very few breaks in between.

    It was an honor to step out front and lead once again.

    COT

    ANNOUNCEMENTS

    Great Job Flashdance at the Devil’s Backbone 5K w/ additional F3 beatdown.

    Flashdance has Q next Tuesday for NoToll.

    Sorry I missed the others.

  • Three Posted Note Run

    8 Spider Run faithfuls and 1 new to the Spider Run gathered on a perfect spring morning. The “three posted route” from last week was revisited with a twist. To keep the Pax together, the lead group would run to the first waypoint and double back to the Pax’s six. The next waypoint would be given and repeat the run and return.

    The Thang:
    West to the baseball field and up to the Robin’s Center. Up the hill by the stadium and climb Snake Hill to Three Chopt. Take Honaker to Patterson. Right on Patterson and head east to Maple at the Pizza Hut.

    Right on Maple to Grove. Right on Grove to the road in front of the churches. Take this to St Christopher’s Road. Take the trail through St Christopher’s School and come out on Wesley.

    Wesley to Hanover westbound to Three Chopt. Cross Three Chopt and take Bandy Road back to the trail down the hill. Come out on the road and then take a left on the trail through the woods to emerge at the UR entrance.

    Take Campus Drive to the UR main entrance and hang a right to finish on a fast downhill.

    Mileage: 5.21

    Marv took us out.

    NMS
    Despite attempts to keep the Pax together, Marv and Sippy Cup in the lead pack disappeared less than a quarter mile into the run. Thankfully the rest of the Pax stuck together and no one got lost.

    Lot’s of runner activity out this morning, including a “Hey Roger” from Fudd’s Fan Club. That man is an institution in these parts it seems.

    Today’s route was a lot of fun. Some hills, some trail, lit city streets, and a great opportunity to run on some roads I have never run on before.

    It was great to see Pucker out today. I hope to see him come out often….or we will be ringing his doorbell en route.

    Well Done!

  • Tabatas for the LOML’s Birthday

    Eight redwoods posted at #Punisher this morning for Tabata (a/k/a “Chiabatta”) gloom. YHC arrived a few short minutes before 0530, planted a shovel flag, and commenced the Q. This is how it went down, more or less:

    COP near SF:
    30x SSH
    10x Merkins
    20x Don Quiotes
    20x Imperial Walkers
    20x Hillbillies

    Mosey to south corner of parking lot near Laburnum Ave. for COP:
    25x long slow squats
    Chiabatta Merkins

    Mosey to wooded lawn southeast of school:
    Chiabatta Squats

    Mosey to end wall on south wing of school:
    Chiabatta Wall Kicks

    Mosey to grassy area near south wing of school:
    Chiabatta Alternating Single Leg Alabama Prom Dates

    Mosey to small soccer field on northeast quadrant of AO:
    Chiabatta Alternating Bearcrawls / Crawlbears

    Chiabatta Alternating Side-plank Dips

    Chiabatta Alternating Crabwalks / Walkcrabs

    Mosey back to SF.

    COT (Bleeder with prayer)

    Moleskin:

    Tabatas are my LOML’s favorite workout. Her upcoming birthday inspired me to throw out the unbroken set of Chiabattas.

    I crossed town this morning to workout with the city-dwellers. It was good to see folks that I had not seen in a while. Although the new AO’s are great, they do spread us around.

    Apparently, people find my Hillbillies entertaining. It is good to be gifted at something. Thank you DNA!

    I was too busy trying to keep the Tabata timing on track to pay much attention to this morning’s mumble chatter or to who excelled. I did note that 3 or 4 on the PAX are playing in a golf tournament today. Good luck with that! (My hope is to never swing another goof club). I also noted that Bleeder continues to possess a super-human ability to bearcrawl.

    Great job this morning!

    Jville

    PS — Who has Q at #NoToll tomorrow? Viral?

    1 Peter 3:8

  • 7, 10, 17. Your Choice

    5 Faithful posted on a Sunday morning to take on the trails or Richmond.

    The Thang: Several routes were run this morning. TYA, TSB and Offshore opted for a 7+ mile route that started at the pumphouse, traversed to the other side of the river, took the buttermilk to forrest hill park, back on the butter milk and back to the shovel flag. Lab Rat wanted a little more mileage so he opted to return via belle isle and the northbank trail for a total of 10+. Saab headed out early, did the extended loop including forest hill and then repeated the buttermilk northbank loop for 17+ miles.

    Moleskin

    Saab took off early. No idea what time, as he was on the move by the time I showed up at 655. He ran into Lab Rat on the final part of Lab Rat’s route, but never made contact with the rest of us. I cannot wait to hear what race/event Saab is training for. Is he a candidate for Barkley’s? Another run at the JFK 50? Or maybe, just maybe he will run the entire BRR by himself. Whatever he decides to do, I know he will slay it. That man has an engine that wont stop.

    For a few minutes, I thought it was going to be just TSB and myself on the run this morning. It was good to see Lab rat pull and followed by Offshore (who was in just under the starting gun). Today we kept pretty close to each other the whole way. Offshore not having Saab to chase after slowed his pace a bit. Good to run with everyone today.

    Weather is improving, so there are a lot more people on the trails. For the first time in a long time, we saw mountain bikers on the trail. Since it is the beginning of the year, everyone was super patient and respectful of each other. Let keep that vibe going as long as we can. BRR is less than 175 days away now. Looking forward to seeing more of the PAX out there on Sundays to start hitting the hills.

  • AntiVenom

    Four Pax embraced the Glorious morning in the Gloom at the GridIron, two of whom were desperate for an Rx for sustained posterior discomfort courtesy of Honey Do’s Q at Circus Maximus last Thursday. Here it is (apologies in advance for the brevity as YHC is leaving in moments for a forced march north to Exit 7 of the Jersey Tpk):

    Thang:

    Two x10 8 Count BBs (modified Slaughter Starter in Pan Pax Cadence) with the normal and customary inclusion of SSHs, Seal Jacks, IWs, DQs, and APDs IC.

    Mosey to WildCat stands for x25 legs lifts with HTH OYO and APDs IC.

    Mosey to SPMS grand entrance for Peoples Chair and x10 8 Count BB PPC.

    Mosey to back of SPMS to the Pillars for the AntiVenom: 10/20s and 20/10s — 16 alternating sets of air squats and merkins intermixed with 5 sets of x25 Pole Smokers/HTH OYO, 2 sets of APDs IC, and 2 sets of x10 8 Count BBs PPC.

    Completing above while moving to the end of the Pillars, the Pax then went to their sixes for 2 more sets of x25 Pole Smokers/HTH OYO and APDs IC. After x10 8 Count BBs PPC, the Pax then moseyed back to the PT parking lot.

    COT:

    Johnsonville picked up trash, Count-a-rama, and Name-a-rama. Prayer of thanksgiving by YHC.

    Moleskin:

    Lively group this morning – lots MumbleChatter in the form of faux compliance. No yawns – Attila MIA.

    The workout was in White Deer’s wheelhouse; Johnsonville sweat (alot), and invoked MAD doctrine by threatening a RunFest; Cheetah’s ready for a Q – excellent participation in PPC for 8 Count BBs (would this be youngest Q ever?).

    AntiVenom Totals: 200 Pole Smokers/Leg Lifts HTH, 240 air squats, 240 merkins, 100 APDs, and 60 elegant burpees in form of 8 Count BBs — recipe for recovery from Honey Do’s medieval torture of 100 yard KB lunge, 100 yard KB lunge and rotation, KBAPDs, and WWII situps and press ladder.

    Coffeeteria at Chic-fil-a.

  • Keep’em Guessing

    14 loyal and strong men gathered this morning @ dogpile and this is how we rolled….

    Warmup : SSH, Helicopter, Windmill, EW, AC

    Love Hill : Partner up – partner 1 runs to the top of the hill and back partner 2 does exercise up the hill- switch when partner 1 gets back. Exercises are lunges, burpee broad jump, Russian Solder – keep repeating until your team makes it to the top of the hill.

    Pull up Station : 5 overhand, 5 chin ups, 10 second hold run to tree and back repeat 3 times.

    Curb Crawls – Merkin Ladder; Bear crawl to the curb incline merkin crawl bear back to curb – decline merkin – up to 5 and back down to 1.

    Amp Theatre : 5 dips on each step to the bottom – 2 incline merkins on each step back up to the top.

    Burpee Shuffle : Run in place until burpee is called out by the pax counter clock wise then do one burpee and back up to the shuffle.

    Ring of Fire : 10 merkins/hold plank counter clock wise. 10 workins/hold plank reverse..

    Native American  Run : back to flag

    Mary : 20  APD’s. 30 6 inches, cross leg lifts 10 each leg, 15 Rosalita’s, 20 Flutter Kicks 50 LBC’s – Superman – 20 count hold.

    The flag was a bit soggy in the headlights this morning but the pax was up and ready to roll.. YHC thought warming up in a new spot would be a good idea – did’t turn out too great as most of the pax were on a small hill – my bad guys – luckily there were no turned ankles during warm ups.. We hit love hill first and that got the heart rates up right away. YHC is not sure whether he likes love hill in the dark, in the light, or neither – but going first felt good! There was a little twist to the pull up station with the addition of running to the tree in between sets. This seemed to make some of the pax happy and others groan.. The mumble chatter this morning was rather light except for the occasionally “damn Swirly does not take time for even a 10 count” nope no breaks fella’s – aye… The curb crawls as always sucked as did the burpee shuffle – way to push through it guys.. The (Native American Run) always makes the pax happy and it did not fail to do that today. Gumbo had an intense cramp but pulled through and Aisle 5 tried to give up less than 100 yards from the flag but Sippy would not let him ( he yelled at him shook him smacked him across the face and said for God sakes get a hold of yourself you can do this Aisle 5 !!! And Aisle 5 did it – well done buddy.. Love the pep talk Sippy – although it may not have happened exactly like that 🙂

    It’s always a pleasure to lead this group of fine men. I am truly blessed to be a part of this pax and I look forward to it every morning – literally 🙂

    Thanks to SAAB for being the official time keeper this morning.

    Wilson’s Golf event – May 20 – let’s get some teams signed up – this is a great cause and a super event – I’m looking forward to it!

    HoneyDo has found another awesome challenge for us – it’s next spring he will be talking it up – something about a 50k – bring it !!!

    BRR : Guys it’s 139 days away – if you have not yet signed up see TYA.

    Have a great weekend – Swirly/Corporate – out………

  • KBAPDs are not that bad

    9 Redwoods gathered around the shovelflag for F3 RVAs most popular kettlebell workout. A beautiful full moon shone above as the beatdown went down like this:

    Farmers Carry around the loop

    COP – 25 SSH, 10 Merkins, 20 LBCs, 15 DQs, 25 KB Swings. Halos x20, each side

    Lunge length of parking lot with KB. Lunge back while doing side crunch.

    Farmer Mosey to grass for WWII situp escalator – do KB press at top, starting at 1 and increase press up to 10 reps.

    Triple Check, add KB arm extension on People’s chair.

    Farmer mosey to parking lot for Musical bells- bear crawl around circle, stop at weight you are in front of for exercise. There was an open space for 10 burpees

    20 Halos each way, 25 tri curls, 25 Bi curls. Farmers Mosey to grass for Suns Out, Guns Out- Bi and Tri curls AmRap.

    20 KBAPD (Kettlebell Alabama Prom Dates), Finish with 10 KB American Hammers IC.

    COT – Attila took is out.

    NM – Good turnout for week 3 of CM. YHC has been nervous about a KBQ, especially since Johnsonvile and Earthworm set the bar high. Regrets to Earthworm for all the ambulatory activity with and without weights.

    The lunges with the KB were tough for that length. In retrospect that was a long distance to lunge.

    Fudd requests music for the AO as the PAX does not move much. That is not a bad idea as long as the music is Iggy Pop, not Azalea.

    The KBAPDs were well received, YHC had demo’ed this at home but was unsure of the mumblechatter that would arise. It really depends on how you place the weight on your midsection,for instructions ask DK. American Hammers with the KB were awful, YHC could barely muster up a 3 count for the IC.

    In honor of Earth Day 6 of the PAX paired up to carpool in, somewhere Wedding Singer is smiling.

    Announcements – F3 Roanoke is launching this weekend. EH guys you know in the star city. Good times at HDHH last night, thanks Flashdance!