Category: Richmond, VA

  • Still no Curb Crawls

    Nine posted for a 530am beatdown celebrating YHCs F3 birthday.   Two quick motivational songs on the loudspeaker as Fudd came in hot and the beatdown commenced.  Mosey to the far circle for COP:

    COP

    – SSH x20
    – Arm Circles x15 forward/backward
    – Mountain Climbers x20
    – Don Quixotes x20

    The Thang

    1K/5K.  Partner up for 1K exercises and (optimistically) 5K of running.  100 prisoner curb hops, 200 derkins, 300 flutters, 400 LBCs.  One partner exercises while the other runs from the base of the carillon to the far end of the field, touching the sidewalk and returning.  Those that finished early worked back down the ladder with flutter kicks until the PAX finished.

    Mosey to right side of field for tree line burpee run.  1 burpee at every tree along the sidewalk (whether established or newly planted) until the end of the sidewalk was reached.

    Mosey back to SF for 2 rounds of ring of fire (werkins & clerkins) and multiple minutes of mary (left/right single-leg APD, american hammer, 20 count of 6 inches (courtesy BT), freddy mercuries.

    Moleskin

    YHC has a habit of looking into the future for key events and signing up to Q on those special days.  4/20 stuck out for me as it was exactly 1 year ago that Fudd finally EH’d me (after multiple failed attempts by him, Lockjaw, and Toga).  DK may have had a failure in there also.  As a tribute to 4/20 I dug through the archive to resurrect the same workout Chum lead on 4/20/15.  It was surprising to see how much quicker we made it through the 1K/5K today vs 1 year ago.

    I believe Lab Rat acknowledges 4/20 for another reason.

    Glad Fudd is recovering from his Pure Luck incident.  Hopefully DK is recovering from his Kramer-esque issue with compaction.

    For the record it was a little over 2 miles, not quite the 5K that we seeked.  Each lap on the lawn was 1/4 mile.

    Kudos to everyone who pushed YHC today and/or has pushed YHC over the past year.  There is a lot of creativity in this group and glad to see that it is flourishing.

    See everyone in the gloom.

    Announcements

    • HDHH TONIGHT 5-7 at ET.
    • Kettle bell led by Honey Do manana

    Splinter out.

  • Ladder Day at #SOT

    Three Redwoods posted at #SOT on this lovely April morning. Johnsonville planted a SF, which stood up in a brisk morning breeze. He then took Q and led a workout along these lines:

    Mosey a short distance to the grass within the bus loop for a COP:
    35x SSH
    25x Don Quiote
    10x Merkins
    10x plank dips

    Mosey clockwise around bus loop closer to the school (but not adjacent) for a COP:
    15x imperial walkers
    15x hillbillies
    25x mountain climbers (starting with very slow cadence and increasing to brisk cadence)
    20x slow squats

    Ladder #1:
    curb crawl then 1 merkin
    curb crawl back then 2 merkins
    curb crawl then 3 merkins
    curb crawl back then 4 merkins
    curb crawl then 5 merkins
    curb crawl back then 4 merkins
    curb crawl then 3 merkins
    curb crawl back then 2 merkins
    curb crawl then 1 merkin
    curb crawl back to start

    Ladder #2:
    run up steep incline around tree and back, then 1 Lt. Dan
    run up steep incline around tree and back, then 2 Lt. Dan
    run up steep incline around tree and back, then 3 Lt. Dan
    run up steep incline around tree and back, then 4 Lt. Dan
    run up steep incline around tree and back, then 5 Lt. Dan
    run up steep incline around tree and back, then 4 Lt. Dan
    run up steep incline around tree and back, then 3 Lt. Dan
    run up steep incline around tree and back, then 2 Lt. Dan
    run up steep incline around tree and back, then 1 Lt. Dan
    run up steep incline around tree and back to start

    Mosey to Basketball Court.

    Ladder #3:
    crabwalk to half-court then 3 thrusts
    feet-first crabwalk back then 6 thrusts
    crabwalk to half-court then 9 thrusts
    feet-first crabwalk back then 12 thrusts
    crabwalk to half-court then 15 thrusts
    feet-first crabwalk back to start

    Ladder #4:
    lunge walk to half-court then 1 burpee
    lunge walk back then 2 burpees
    lunge walk to half-court then 3 burpees
    lunge walk back then 4 burpees
    lunge walk to half-court then 5 burpees
    lunge walk back then 4 burpees
    lunge walk to half-court then 3 burpees
    lunge walk back then 2 burpees
    lunge walk to half-court then 1 burpee
    lunge walk back to start

    Ladder #5:
    plank walk along lane to free throw line then 5 LBCs
    plank walk (opposite direction) along lane back to end line then 10 LBCs
    plank walk along lane to free throw line then 15 LBCs
    plank walk (opposite direction) along lane back to end line then 20 LBCs
    plank walk along lane to free throw line then 25 LBCs
    plank walk (opposite direction) along lane back to end line then 20 LBCs
    plank walk along lane to free throw line then 15 LBCs
    plank walk (opposite direction) along lane back to end line then 10 LBCs
    plank walk along lane to free throw line then 5 LBCs
    plank walk (opposite direction) along lane back to end line.

    COP on basketball court:
    10x single leg Alabama prom dates (right)
    10x single leg Alabama prom dates (left)
    10x LBCs
    20x regular Alabama prom dates

    COT

    Moleskin:

    There was very little running at #SOT this morning. YHC usually does not roll that way, but I think it turned out well.

    The numbers were low at SOT this morning, but this PAX attacked this ladders sequence in way that would have chased away all but the hardiest.

    For the most part, Rosie finished each ladder first, but we were breathing down Rosie’s neck to make sure he got his money’s worth.

    Great job, Rosie and Wilson!

    Announcements: 2nd F at Ellwood Thompon’s tonight. Tomorrow, BT has Q at #45MOM, and HoneyDo has Q at #CircusMaximus. I am not sure who is Qing Friday, but you can count on normal run and cycle workouts. Saturday, Earthworm has Q at #GridIron, and #Swirly has Q at #Dogpile.

    — Jville

  • Labrador Retriever and 72 Tennis Balls

    Something happened, we don’t know what.

  • Kingpin

    10 dedicated runners set out to complete Richmond F3’s newest Tuesday AO: Spider Run.

    The Thang:

    Head out down the abandoned road next to CCV and come out at the shopping center. Cross the Huguenot Bridge and take the Riverside Drive exit. Head west upstream to Cherokee Rd and come about to return to the VSF.

    Total Miles: 5.3*

    *Additional mileage for Lockjaw, Saab, Fudd who ran to and from the AO, Swirly and Saab for their search and rescue mission.

    NMS:
    Wow, where do we start with today’s backblast.

    Fudd shows up with a swollen hand from a wasp sting reminiscent of the Woody Harrelson’s prosthetic in the Farrelly brother’s classic “Kingpin”. Wasp sting or bowling accident; one cannot determine.

    YHC had two routes in mind and left it up to Pax to determine their fate. The first route was very detailed on three posted notes worth of direction with a copy to be left with the lead pack. With Saab wondering how to read on the run and Fudd approaching a stroke from that many directions, we went with the other route. We will visit the primary route with advance marking at a future date.

    The run was awesome today. When crossing the bridge, we could see the lights of No Toll off in the distance as we pondered what our F3 brothers were up to in the gloom. The path along the river was serene and peaceful with the sounds of the river and birds welcoming the new day. Sunrise accompanied us on our return crossing of the bridge.

    The Pax all made it back to the AO, except for TYA. His whereabouts unknown, Saab and Swirly doubled back with certainty that ill fortune awaited since TYA never gets lost. TYA later emerges from the second story of the commons building and rejoins the Pax. How he not only got misdirected on an out and back course but also entered a building and came out of the second story is still unknown.

    YHC took us out.

  • Lindsay and Nicole have beef

    9 strong posted to RVAs most established Tuesday AO on a beautiful spring morning. The fields of NoToll were dry for a change and the beatodwn commenced thusly:

    Mosey to left soccer field COP- 25 SSH, 10 Merkins, 20 Ass Clappers, 20 IW

    THE THANG
    Mosey to pole smoker posts for Pole Smoker Indian Run (PSIR) – start at first post 10 flutterkicks while rest of PAX holds feet 6 inches. Repeato til end of posts/field.

    Sprint half of soccer field, jog rest of the field. Repeato x2. Mosey to benches for Lindsays

    1st set – Dips & Jumpsquats
    Sprint field & back
    2nd Set Lindsay – Derkins & Freddy Mercurys

    Triple check

    Mosey to field 1 bleachers for 3rd Lindsay set – Derkins CDDs & in/outs(?)

    Mosey back to flag , COT. Flashdance took us out.

    NM – YHC remembers his introduction to Lindsays at NoToll last summer and after Rosie brought Nicole to NoToll recently YHC thought a Lindsay heavy beatdown was called for. Speaking of Rosie, when YHC pulled in to the park he saw Rosie running into the AO. Apparently whatever has gotten into Saab has also infected Rosie as both are amping up their mileage substantially.

    The PSIR for the duration of the field was a great painful start to the real beatdown.

    The Lindsays were tough as always, but especially the Derkins. There was no mumblechatter, only grunting, except for Wedding Singer who proceeded to knock out the derkins with ease. The last Lindsay set was painful as CDDs on the gravel near the bleachers tested the glove quality of the PAX.

    Great words and closing prayer Flashdance.

    Announcements- Splinter has WDog tomorrow for his 1 year Ann. Do not miss it.

    Also RSVP to Flashdance BB if you are doing ET tomorrow night.

  • Like a White Deer, Q’ing for the Very First Time

    Six of the faithful posted for a late-Saturday morning workout at/near Pouncey Tract Park. White Deer took the Q and this is what went down, more or less:

    COP warm up:
    Walk on Toes – Walk on heels
    Walk with high knees
    Walk with high knees and arms
    Duck Walk
    Inch Worm
    Inch worm – with a merkin

    COP:
    25x SSH
    25x Don Quixottes
    25x HillBillies
    25x Imperial Walker
    __x Squats
    __x Seal Jacks

    COP:
    __x Flutter Kick
    __x LBCs
    __x Freddy Mercury
    __x Dying Cockroach
    __x Dolly
    25x Alabama Prom Date

    COP:
    Long Elbow Plank
    __x Pointing dog
    __x Merkins
    __x Tempo Merkins
    __x Diamond Merkin
    8 Count Burpees

    Elevens with Burpees and Merkins
    Elevens with Carolina Drydocks and Squats

    Partner up:
    25x Pole smokers
    25x Partner leg tosses
    Wheel Barrow

    COP:
    Bearcrawl ring of fire
    10x Merkin ring of fire
    Dips

    COT

    Moleskin:

  • Never Let Your Partner Down

    8 got their week started at the Punisher.

    Warm-up COP

    Mosey to picnic area for Bulgarian squats, xfit merkins, and tuck jumps: repeato x3

    Mosey to playground for burpee pull-ups and sort of Freddy Mercury #NameMe on a bench: repeato x3

    Mosey North side of school for “Don’t Leave Your Partner Hangin”
    1. Partner1 BttW while Partner2 executes 30 flutter kicks: x3
    2. P1 Holds Pull-up while P2 runs to school: x3
    3. P1 runs while P2 starts xfit merkins: team must complete 60
    4. P1 runs while P2 starts burpees: team must complete 50

    Mosey to South side of school for Mary: full extensions, in and outs, leg raises and American Hammers

    NMM: Bleeder asked YHC if he was Q. When answered in the affirmative there was no response. Not sure how to take that. Lab Rat then rolled in with a new haircut.., but wait, he just hadn’t put his Buff on #Product Placement. Discussion of LR and EF Hutton’s gang affiliation ensued. Mumble chatter was fairly light, and YHC took that as a good sign.

    Strong work by the PAX with no countdowns!

  • A Southern Belle arrives

    Four faithful and one FNG posted for a Sunday morning on the trails. Weather was perfect, 40 degrees, no wind and sun rising.

    The Thang:

    Start at pump house parking lot, Head across bridge to souths side, Buttermilk to Belle Isle, Belle Isle outside loop to Northbank trail. Northbank back to pump house parking lot.

    NMM:

    Great to have Honeydo and Rosie back out on the trails with the PAX. Blue ridge relay is now less than five months away and it is time to start putting in the miles. Honeydo and Rosie had a good pace going the whole time. Total round trip for the PAX took about 80 minutes, a good pace for the trail run.

    Saab is on a quest. A quest for what, we do not yet know. All I know is that if he watches the Barkley Marathons video again, he likely will quit our blue ridge relay team and try to do the whole race on his own. He asked YHC what the route was today and it was clear from the start that he had another route on his agenda. Do not know what he had in mind or what he ended up doing, but I am sure it was in the 15- 20 mile range. Run Forest Run!

    IT was a blessing to share the trails with my daughter this morning. She was also inspired by the Barkley’s video and declared that she wanted to do the trails as much as possible from now on. She posted this morning and put in an awesome run (first time or not). As mentioned, we completed the loop in 80 minutes, which is a pretty good pace for the PAX. She was second only to SAAB for the first couple miles, the settled in behind Honeydo and Rosie for the rest of the route. Today was the longest run of her life, but I am sure that will not be the case for long.

    Along the route, I had been contemplating names for my 2.0. Although I had a half dozen names locked and loaded to suggest, I did not have to suggest one. When I asked for suggestions. Rosie said “Well we have the Yankee Aggressor, how about the Southern Belle”. It was one of my suggestions and fits all the F3 naming criteria, so THE Southern Belle it is. I am sure she will post for the run again in the not so distant future.

    Thanks to Rosie for taking us out in the COT. He did a great job adjusting the usual “Let try to be better fathers…. by adding daughters and student to the usual list of roles we play in the world.

    2 slots left for BRR. Join soon or you might miss out on this awesome event.

    HDHH this week sponsored by Dr Flashdance. RSVP so he can have the right amount of refreshments available.

    See you in the Gloom.

  • The Lucky Horseshoe returns, kind of

    14 Strong Pax gathered on a perfect non-humid 40 degrees for a workout.

    COP

    Don Qioxote (20x), Helicopters (15x), Imperial Walkers (20x), Merkins (10x), Flutter kicks (25x).

    Mosey to the amphitheater for:

    1. Alternating Bunny Hop up/run down, Lunge up/run down, Bear Crawl up/run down. Done for 5 minutes total.

    2. The Modified Lucky Horeshoe. Same 5 exercises as the lucky horseshoe (Merkins, Storm Squats, Scorpion Dry Docks, WWII sit ups, in place lunges) 20x each exercise, and 5 sets of 20 each in a ladder. However, unlike the lucky horseshoe, there was no running in between exercises. Instead each round was performed on the next higher step, with a run down to the bottom and back up after each round. Once finished, run laps around the amphitheater until everyone has completed.

    3. Descending Dip ladder 16 down to 1 starting at the second to top step and ending at the bottom.

    Mosey to the pullup bars for:

    Partner pullups. Alternate pullups with your partner 1,2,3,4,5, then chin ups back down 5,4,3,2,1. A few last plank exercises including a memorable 6 inches.
    Mosey back to flag via the stone steps.
    YHC took us out.

    Announcements–

    2nd F at Ellwood Thompsons from 5-7 pm. Let Flashdance know you are coming.

    There are a few spots left for the BRR, talk to TYA. It will be epic!

    Moleskin:

    Today’s workout was a mishmash of some of my favorites from Orville (bunny hops), Loose Goose (Lucky Horeshow), and Saab (Dip ladder down).

    It was a quiet workout today without much mumblechatter, the Pax was either out of breath or in pain. We all agree the Lucky Horseshoe is tough without running. YHC was thankful to BT who prepared the laminated Lucky Horseshoe placard months ago.
    YHC will also remember in the future to call on Bleeder when a very long 10 count is needed in a static hold (today it was 6 inches). Way to push us Bleeder. Swirly and Rosie were the first to finish the Horseshoe, and Swirly again was able to do the partner pullups without help. We’ll all get there someday!

    Several of the Pax ran the monument ave 10k last week. Honeydo ran it in under 48 minutes. Solid work! He’ll be up with the fast RAMM group soon, I’m sure.

    It was nice to have Hardywood back with us after an extended absence, and it was nice to see Guiness’s trademark bottoms up drinking gesture first hand in the COT.

    It was a pleasure to lead you all today, men.

  • Stroll to Dogpile

    14 runners and bikers enjoyed a great morning on the town

    The Thang:
    Head east on Grove.

    At the Boulevard, 4 milers take a left and go to Monument. Left on Monument, left on Westmoreland and back to the SF.

    5 and 6 milers instead take a right on Boulevard and head south. Boulevard turns into Blanton. Take Blanton right up to the front of the Carillon – up the steps, across the promenade, and back down the steps.

    Outbound on Blanton, left on Douglasdale. Go across the highway and a right on Portland. Take Portland to the end and dogleg through Windsor Farms.

    Cary to Malvern and head north on Malvern. 5 milers take a left and head back on Grove to the SF.

    6 milers continue North on Malvern to Patterson. Left on Patterson, left on Westmoreland, and back to the SF.

    Marv took us out inspirationally as always.

    NMS
    Testimonial of F3 – YHC runs further, faster and with deeper meaning with the Pax than on his own. The 5 milers took turns pushing the pace with Swirly cranking it up on the last stretch. Good conversations with all and I got to know Mr. Rodgers better.

    Saab ran to the workout, ran the 6 miles, and ran home. YHC was on the lookout for a broken down Saab on the side of the road. Driving home, I did overtake him about a mile and a half from the AO still going strong and perhaps even at a faster pace. Well done Saab!

    HDHH next Wednesday. Let Flashdance know if you are going so he can get a headcount.

    See TYA for one of a few limited edition BRR spots remaining.