Category: Richmond, VA

  • Cell Block C

    13 Prisoners were Transferred to Cell Block C

    The THANG
    30x Chest Press, When first person is done, Scream Escape, rotate to next station,
    Flutter Kicks
    Werkins
    Inverted Plank

    Plank up,

    All Prisoners Escaped

  • Cell Block B

    13 Prisoners were Transferred to Cell Block B

    The THANG

    30X Triceps, each arm; When first person is done, Scream Escape, rotate to next station,
    Merkins
    LBCs
    Deep Knee Bends

    Plank up in Center Court

    All Prisoners Escaped

  • Cell Block A

    13 Faithful posted in the gloom to become prisoners in Cell Block A

    The THANG
    Mosey to COP

    25X SSH
    15X Merkins
    20X DonQuixote
    55X LBC

    Run The Loop
    Break in 4 Groups of 5 or lessun The Loop
    Cell Block
    30X Curls When first person is done, Scream Escape, rotate to next station,
    Mountain Climbers
    Dead Cock Roach
    DRY DOCKs

    Planks up then,
    All Prisoners Escaped

  • Q sent to detention!

    Five men decided to exit the fart sack and venture to SOT! Amazingly as soon as we arrived the temperature rose to 70!

    The Thang:

    Mosey around the lap 2x (totalling 1/2 mile)

    Mosey to front of school & circle up (no disclaimer)

    30 SSH

    30 Mountain Climbers

    30 Deep Squats

    15 Burpees – YES burpees in the warm up!

    20 Merkans

    Mosey back to field

    Partner up……………DAMN odd numbers!

    Attempted Fireman’s carry – YHC will note he tried to be “sensitive” and let one person “opt out” as there were 5 PAX. Let me note at least two PAX immediately opted out. We did not do Fireman’s carry. **Note YHC will NOT make that mistake again**

    Wheelbarrow 50 yards – switch then sprint back – Bleeder “sprinted” during the exercise……..again damn odd numbers!

    15 back to back squats – YHC decided to “opt out” and paired the pax. Singer/Rest Stop executed well. Bleeder/Lug Nut need to work on timing/form. We will do more of those! 🙂

    Move to paved area by field

    30 laying tricep presses 15 ea arm

    10 Wilson’s Wife Shoulder Press – Lug Nut did Carolina Dry Docks

    Go straight into Abs! No breaks – need to get beach ready!

    LBC’s

    Rosalita’s

    Hello Dollies

    Cross Leg Lifts

    WWII Sit Ups

    Mosey to Basketball courts

    Monster Suicides

    Regular suicides across 4 courts – 1x

    Regular suicides with 5 Merkans at each stop

    Mosey back to flag…………or so they thought

    Stop for 10 burpees

    Now mosey back to the flag

    Mole Skin:

    Ok, so YHC was WAY behind yesterday and had no time to prepare so I pulled an old weinke out to use. No good! Not a good flow early in the workout. YHC needs to realize weinkies are no good. The second half of the workout was off the cuff and that’s when the chatter stopped. Pretty quiet morning except for Bleeder & Lugnut chatting frequently during the 1st half. YHC will NOT be working off a weinke next Q and will bring the pain. I am placing myself in detention until I redeem myself.

    Decent workout today gents.

     

  • NoToll with a Twist

    Eleven of the RVA faithful returned to NoToll on another cold morning. Welcome spring, I think.

     

    The thang:

    Mosey down to the field parking lot. COP-

    20 Mountain Climbers, 25 Don Quixote, 20 Rosalita

    Mosey to largest soccer field-

    BEAST with a twist

    Beast – merkins, Freddie mercury, deep bending squats, werkins*, mountain climbers, flutter kicks

    Twist – DK was assigned the role of the twist, which is to shout NoToll somewhere in the beast. At the beginning of the werkins run, NoToll was announced stopping the PAX for a 8 count berp and merk (inside the burpee, increase merkins by 1 up to 8 and back down), continue on werkins in the beast.

    Mosey over to the smaller soccer field, sprints with a twist. Swirly was designated the twist.

    Sprint across and back. Sprint across and lunge back*.NoToll was announced ½ back in the lunges and YHC led a 40 count side straddle hop in cadence. Lunge the remainder of the way back.

    75% jog across and back.

    5 Minutes of Mary – 10 count cross leg lift raises, 20 count Hello Dolly, 20 count LBC

    Mosey back to cars*

    YHC NoTolls the run back with a 10 count burpee near the gate.

     

    Moleskin:

    Do remember, YHC does need the disclaimer, he is only a wedding singer. There’s one thing to say about the cold, at least it’s not wet. The NoToll declaration adds a change of pace for exercises such as the beast, however the placement can be crucial. Adding 64 merkins and 15 burpees while making it through a beast werkin run definitely does take a toll. YHC believes this is the first beast he’s been through without a burpee portion, the Pax can thank The Scream for serving up a softball with flutter kicks as the last exercise.

    Great workout guys, see you tomorrow at The Source of Truth for Wilson’s Wife’s Q.

    Announcements- TYA is putting a team together for the Blue Ridge Parkway run on September 11. Each team member will run approximately 17 miles in three separate sections. Last year roughly 30 out of 150 teams were represented by F3.

    -Wedding Singer

  • 6 MONTHS ANNIVERSARY OF THE GRIDIRON INAUGURAL

    Some of the PAX gathered at 0640 for 20 minutes of 3rd F “Pre-Game Gut-Check” (more below in Moleskin).  A glorious morning was revealed by the rising sun as Loose Goose planted the Shovel Flag and the ranks of the PAX doubled to a Faithful 8.  And 8 became 9 after Swirly posted after racing over from the beat down at #DogPile.

    THANG:

    Mosey to far parking lot in front of SPMS

    COP:

    20X SSHs
    20X Don Qioxotes
    20X Freddy Mercurys
    20X Low Slow Squats
    20X Mountain Climbers
    20X Merkins
    Plankorama
    20X Carolina Dry Docks

    Lunge walk to Flag Poles (curb at front entrance way to SPMS)

    20X Merkins
    20X Dips
    Pledge of Allegiance

    Mosey to Field Events venue at front GridIron

    6 Minutes of Mary and Superman
    60 seconds LBCs
    60 seconds of Flutter Kicks
    60 seconds of Freddy Mercurys
    60 seconds of Dollys
    60 seconds of Rosalitas
    60 seconds of Weezy Jeffersons
    Superman with rendition of Greatest American Hero theme song

    Mosey (short stroll a/k/a #DaisyChain) to NW corner of front GridIron

    Four Corner Lindsays/40s

    Corner 1 – 30 Merkins and 10 Imperial Squat Walkers
    Corner 2 – 25 Merkins and 15 ISWs
    Corner 3 – 20 Merkins and 20 ISWs
    Corner 4 – 15 Merkins and 25 ISWs
    Corner 1 – 10 Merkins and 30 ISWs

    Mini-Plankorama ending with Marching Planks

    Onto the track for 440

    Karaoke right, lunge walks, high skips, lunge walks, Karaoke left, lunge walks, high skips, lunge walks

    Daisy Chain to Field Events venue

    20X Merkins
    20X Upward Thrusts
    20X Merkins
    20X Upward Thrusts
    20X LBCs
    20X Rosalitas
    30 seconds of Partner Leg Lift Pushes

    Mosey to Pouncey Tract parking lot

    COT

    Bleeder informed the PAX that F3 Richmond is now 6 months strong.  T-Claps to the LEAP Team that planted the first Shovel Flag for the “Inaugural Workout” at the GridIron on September 20, 2014, and in particular to OBT, Blue, The Mighty Lance, Nancy Drew, Cauliflower, Sir Topham Hat, Disney, White Shoe, MacGruber, Cong Li, and Costco for getting us started the first two weeks at GridIron.

    3rd F “Pre-Game Gut-Check” – we looked at a “reluctant leader” from the Old Testament. Moses: a self-professed “nobody,” without authority, lacking credibility, tongue-tied, and deeply fearful; and yet the man who God chose to lead His people from Egyptian bondage to the gates of the Promised Land. From our weakness God displays His might.

    Swirly turned in a quality double-dip – T-Claps. The frontier at GridIron always keeps its lights on.

    40 year age differential between Cheeta (Johnsonville 2.1) and the War Daddys. Cheetah – thanks for your leadership on the Pledge!

    Someone needs to tie Earthworm’s wrists behind his head during ISWs. Clearly he escaped the intense criticism of Conspiracy – the arbiter of proper form. BTW: Is Conspiracy missing; is there a need for an #APB? Or is the rumor true – he’s too smoked by the DogPile to double-dip?

    Rest Stop’s name belies his #youngmotor – glad to have a F3 Raleigh transplant even if Cheetah stole his War Baby status. We expect some strong EHing on his college and work buddies.

    TYA and Bleeder battling it out for most posts – neck and neck. TYA seems to be F3’s “Bill James” – #Prof.Sabermetrics.

    We learned J’ville needs a watch to keep count. He brings the pain with his 60 second Mary counts that felt like 90. But the PAX had to wrest control a la #Al Haig when J’ville’s recovery count was too slow.

    Loose Goose took out the BOM with his usual strong prayer.

    Coffeteria at the DailyGrind followed for some solid 2nd F to complement the strong dosages of the 1st and 3rd Fs today. Can the exhortation “Don’t tell Lindsay” be added to the Lexicon as a synonym for injury – “help, I’ve fallen and I can’t get up?”

    Philippians 4:13

  • Love Hill.., Again

    Six posted for a beautiful morning in sunny Richmond.., at least it was when the sun came up later in the day.  Here’s the drill:

    Warm-up. 10x up and down Carillon steps, 15 don Quixote, 10 clerkins, 15 hill billies, 10 sit-ups

    Mosey to pull-ups bars for:
    6 pull-ups, 8 squat jumps, 8 full extensions: 4x
    8 body rows, 8 sit-ups, 8 marching planks (2 count): 4x
    8 knees to elbows, 8 diamonds, 8 sprinters (2 count): 4x

    Mosey to bottom of Love Hill for alternating lunges, walkout push-ups, and bear crawls while your partner runs up and back down the hill.  Keep the distance achieved by your partner and flapjack till both are at the top of the hill.

    Moleskin: Math continued to be a regular discussion point over at the pull-up bars.  2 count marching planks appeared to be akin to splitting the atom for some.  YHC told the PAX before we got going that this would not be run intensive due to the amount of run focused workouts doled out by other Qs this week.  To look good in a toga you gotta work the whole body, so you’re welcome!

    It should also be noted that Pelosi and YHC remain undefeated on Love Hill (2-0).  Now, I know some people will say this is rigged since the exercises came from me.  Don’t be a hater!  Just bask in the glow that is our domination.

  • A little rain and a Startbuck’s stop

    10 Faithful and 2 FRNG, posted for the morning run.  The Friday faithful’s continue to get stronger and faster.   The hard work will pay off for the upcoming mud run and the Hardywood 4 miler.

    The Thang:

    Break into 2 groups:   Group 1:  From the shovel flag, turn right on Cary, right on Westmoreland, left on Grove.  Proceed to Three Chopt then head back to the Shovel Flag (4.0 miles disputed).  Group 2:  From the shovel flag, proceed to Grove, turn right and proceed to Thompson, turnaround and proceed to Three Chopt, turnaround again and head back to the shovel flag.  Try and catch a member of group 1 if possible. (Solid 5 miles)

    Both groups add in Speed Drills (Fartlek):  On the way back (after Libby Ave) sprint at 75% pace every other block until you get to Westmoreland.

     Moleskin:

    If the forecast is bad weather, expect a higher number of F3 men who will post.  (someone fact check that).   12 men post for a run in weather that probably had most of your co-workers running late today.

    Tclaps to Swirly who led the men from group one for most of the route with a solid pace.  Chum bucket, Oyster, Swirly and Pelosi 5-0, made it back to shovel flag with a few minutes to spare before Sippy Cup came rolling in.  Next in Toga, Fudd, and Brain Tumor, details are a little gloomy here as some of the men left to catch up to Bleeder.  Next in were Lug Nut, Scream, and TYA who might have been second guessing all those laps from Source of Truth.  Turns out Bleeder gave us the slip and took a different route back to the flag.

    The weather brought out 2 more FRNG as we welcomed Chum Bucket and Pelosi 5-0 to the Friday Run.   Also, noted that Chum Bucket made a crack at Lug Nut’s shorts.  Not sure how anyone wearing Capri’s can make fun of another man’s shorts.  But the deed was done, unchecked.

    Fudd – didn’t want his morning issue mentioned in the back blast.  With that said we won’t mention it other than to say the group was unable to meet for coffee at Starbucks.

  • Ascending Curb Crawls? Why?

    14 posted for a morning beatdown in RVA.  Weather was 37 degrees and clear.  Great job everyone getting out of the fartsack and making yourself (and others) better and stronger.

    The Thang:

    Mosey to field, 25x Freddy Mercury, 26x Don Quixote, 25x SSH, 25x LBC.  Mosey to covered pavillion for 11’s.  At pavillion exercise is prisoner leg lifts, at far end of the field exercise is the Burpee (of course).  Faster PAX use poles at far side of pavillion.  Mosey to front of school for Yogi Bear.  Four stations (most on picnic tables), first station box jumps, second station Derkins, third station dips, fourth station incline merkins.  Repeato x 2.  Turn around and right into ascending and descending curb crawls.  Grab a piece of curb, bear crawl to other side, one merkins, turnaround bear crawl to other side 2 Merkins.  All the way up to 9 Merkins and then back down to one.  When finished, get into Al Gore and wait for rest of Pax.  Mosey back to shovel flag for 4 minutes of Mary.  15x Flutter kicks, followed by 20 second hold feet in the air.  10x (on each leg) bent leg raises.

    COT and out into the day, in better shape and energized to take on the world.

    Moleskin:

    Several Kotters today.  After a brief hiatus with several maladies (strep throat, etc) Loose Goose was back in the fold.  Olaf made his second (?) appearance at a workout after a month long hiatus waiting for the spring to come.  Pucker returned after his hibernations.  Not sure why a Yankee and Ice Hockey player needs a break due to the cold?  Great to have everyone back out there with the group.

    Fudd apparently shares the lack of eyesight with his namesake.  When TYA declared that the end point for the 11’s was the road at the second tree line, Fudd was all confused.  He said he saw many tree lines and could not see the rode.  Despite his difficulties seeing, he figured things out and almost kept pace with Conspiracy on the 11’s.

    The PAX continues to have difficulty with math.  When the PAX were asked to split into four groups for the Yogi Bear, confusion ensued.  How could we possibly split up into four groups with 14 people in the PAX?   The math does not work out to even numbers!  What are we to do?  We can’t possibly do an exercise with an uneven number of people in the groups!    Somehow we persevered and got through the appointed tasks without incident.

    What sadistic bas435d thought up curb crawls?  Why?  They are complete torture.  They sound so simple and in theory doing bear crawls with Merkins sounds doable.  This is the second time YHC has does this exercise and I have been completely smoked about halfway through both times.  At least the first time I had hope that a bus would come and run me over and stop this idiocy,  This time, my only hope was to finish the routine as quickly as possible and then try to forget that it ever happened. Worst part of doing them was that I actually chose the exercise.  What is wrong with me?

    Announcements

    HDHH yesterday.  Good time had by all and pretty good attendance.  Thanks to all that came out and had a little bit of second F.  One awkward thing heard in the bar (and hopefully not overheard by anyone else): “it weird to see you with your clothes on”.

    Run tomorrow at MM

  • If you find something you’re not good at, Do more of it?

    7 post on a cool and crisp Sunny & 70 morning.  Here’s how it went down…

    The Thang

    Mosey to the football field

    COP

    100 yd jog 50%

    100 yd jog 75%

    Bolts

    100 yd sprint down & back (5x)

    Triple Check – Merry Go Round

    run 100 yd sprint

    jog back to start

    5 Merkins

    Rinse and repeat 3x

    Triple Check – Merry Go Round

    run 100 yd sprint

    jog back to start

    5 lbc

    Rinse and repeat 3x

    Triple Check – Merry Go Round

    run 100 yd sprint

    jog back to start

    5  jump squats

    Rinse and repeat 3x

    Triple Check – Merry Go Round

    run 100 yd sprint

    jog back to start

    5 Mtn Climbers to 20 count

    Rinse and repeat 3x

    Triple Check – Merry Go Round

    run 100 yd sprint

    jog back to start

    5 Werkins

    Rinse and repeat 3x

    Bolts

    100 yd sprint down & back (5x)

    Johnny Cash

    Jog 100 yd down and back in formation

    Mosey to the Shovel Flag for COT

    Moleskin

    First off I must say great work by all today.  Toga (yes, Toga) set the pace for 52 friendly 100 yard runs.

    YHC did hear a few rumblings at the beginning of the workout from the Mayor of Grumpton but it seemed to subside or YHC breathing was too heavy to notice.

    Have to admit it was nice having Toga & BT on the south side, assumptions are that property values rose a couple of points today.  As all good host should do, you don’t want to brag about how good your AO is in front of others.  Therefore, we stayed on the football field throughout the workout and saved a little mystery for another day.

    Shout out to Wedding Singer for leaving no man left behind and running with YHC during a vast majority of the runs.  I know you were prepped to defeat Toga this morning. You had him.

    DK, your squat jump selection was perfect.  I got the squat but couldn’t find the jump!

    TYA paced very nicely this morning, it was almost like he knew something other’s did not??????

    Lastly Wilson gave the “Big Reveal” on Carrie joining the FBI on the next season of Homeland.   Hope that didn’t ruin the surprise for anyone else.   I know, I know it’s the CIA.

    Hey, where is Conspiracy?

    Have a great one!

    Lug