Category: Richmond, VA

  • MEDLEYS IN THE MIST

    Four of the Faithful, including Zook from Charlotte, gathered in the rain. Conditions were wet, and the PAX was tempted to temporarily expand the AO to include the privately-owned artificial turf fields next door.  Self-restraint prevailed, however (or perhaps it was more that Earthworm could sense an impending Beast).

    THANG:

    Mosey from parking lot to the Pillars and then slalom the Pillars down and back.

    COP

    20X SSH
    20X Don Quixote
    20X Deep Squats
    20X Imperial Walkers

    Pillars Medley —
    Individual post up to Pillars – 80 Pillars; 20 per Pax
    — Pillar 1: Merkins; Pillar 2: Seated Chair; Pillar 3: LBCs; and Pillar 4: Rosalitas
    Reset to Pillars 5 – 8
    — Pillar 5: Roslaitas; Pillar 6: Merkins; Pillar 7: Seated Chair; Pillar 8: LBCs
    Reset to Pillars 9 – 12
    — Pillar 9: LBCs; Pillar 10: Roslatas; Pillar 11: Merkins; Pillar 12: Seated Chair
    Reset to Pillars 13 – 16
    — Pillar 13: Seated Chair; Pillar 14: LBCs; Pillar 15: Rosalitas; Pillar 16: Merkins
    — Rinse and Repeat for 5 sets through Pillar 80 (with Merkins mix for each of 5 sets)
    Mosey to Tennis Courts for karaokes, high knees, lunges, and bear crawls with assortment of planks

    Mosey to parking lot for 6 Minutes of Mary and Merkins

    Mosey to bleachers for 5 sets of dips with Imperial Squat Walkers and decline Merkins

    Mosey to pull up bars for pull ups, Merkins, deep squats, chin ups, military press.

    Mosey to parking lot pavilion for COT.

    Moleskin:

    The majority in shorts – Spring has arrived in Richmond.

    Glad to have Zook (#SoccerDad) join us this morning while in town with his family for the Jefferson Cup.

    No double-dippers from DogPile posting today – we missed you.

    A set back for J’ville – return of the rib cage pain; nonetheless, he #PlayedWithPain and even picked up the fourth quarter Q. Will his LOML ever let him hike again?

    Lug Nut somehow escaped injury when Earthworm’s bar support failed. After #TradingPaint Lug Nut flung forward and Earthworm gained a muddy posterior prompting Zook to ask how Earthworm got his handle. Thankfully, Lug Nut’s race car driving career remains promising despite the trauma.

    Positive discussion was had concerning the addition of a 15 – 30 minute 3rd F gut-check before the GridIron – stay tuned.

    John 15:5

  • Questionable Calls

    Nine of Richmond’s finest tackled Byrd Park with a fairly constant rain their faces.  Fun was had by all, and here’s how it went down:

    Mosey up Carillon stairs and back to circle
    CoP: 25 ssh, 15 merkins, 20 imperial walkers, 15 leg raises

    Mosey to stairs for 3x, run to top of stairs, 5 burpees, run down, 10 hand release push-ups

    3x run to top, 5 burpees, run down, 5 diamonds

    3x run to top, 10 mtn climbers, run down, 10 dollys

    Mosey to bowl behind amphitheater for Jacob’s ladder, bear crawl up sides and do 1 burpee, run down and bear crawl up far side for 2 burpees, … Repeat to 7 burpees

    Mosey inside amphitheater for amrap: box jumps up, 5 derkins at each step coming back down

    Indian run up and down steps in amphitheater

    CoT:

    Welcome Deuce and a Half (Fudd will need to remind YHC why he chose that) to his first workout on what was not the most inviting of mornings.  The PAX quickly got over the question of getting wet with the full merkins at the foot of the Carillon, and everyone moved with efficient F3 FEBA after that.  It also turns out that Fudd likes top 40 and wants to share that with the PAX when he’s got a certain tune stuck in his head.  An extra lap around the Carillon just for him still didn’t fix that.

    YHC had Jacob’s Ladder in mind for at least 3 previous workouts, but it was always too icy on the hill behind the amphitheater.., not so for this workout.  We finally got to do it, and there was no mumble chatter to be heard.  That sounds like something to be repeated often!

    Now for the questionable choices.., it turns out that an 8 minute AMRAP doesn’t work well with the box jumps and derkins in the amphitheater.  We will adjust the exercise choice appropriately.  The indian run around the amphitheater was also a bit shaky as wet steps and lack of good places to pass will take that endeavor back to the drawing board.

  • Sunshine joins F3 RVA for a run

    10 Faithful and one FRNG, Dave Kibiloski, posted for a morning of running in the RVA.  Weather was 40 degrees and clear, perfect running weather.

    The Thang:

    From shovel flag, proceed to Grove avenue, everyone take a right.  Today, there were 4 different routes ranging in mileage from 4.0 – 5.5 miles, run to a turnaround point going east on Grove, then turnaround..  The stronger the runner you are the longer you get to run.  Then everyone ran to intersection of 3 Chopt and Grove, turned around, ran back around the school to the shovel flag.

    Moleskin

    Lugnut finished out front of the pack today, probably by a good 20 minutes before any other runner got back to the shovel flag.  He did do the shorter route (I think), but still smoked the pack back to the shovel flag.  He also got impatient waiting for everyone to return at the end and took off before the PAX finished.  Great job Lugnut…speed is definately increasing.  Oh….I forgot to mention that Lugnut started the run by himself 20 minutes before the appointed starting time and had to leave early to catch a morning meeting!

    Johnsonville gets a Kotter from the running PAX.  He was also a LIFO, but on the other side.  Undaunted by being a couple minutes later starting than anyone else, he still set a good pace out on the course.  YHC was quite proud of himself because Jville never caught him (jville did a half mile longer run) until he found out that Jville stopped to use the facilities at the local starbucks #outhouse.  Also because of his LIFO status, he did not hear the directions to run back around the school at the end, so he took a little jog at the end to make up the distance.

    Welcome Sunshine to the group.  He is quite an accomplished runner, but due to injury has not been on the road in over 3 months.  He acquitted himself well, pacing Bleeder back to the shovel flag at a pretty good clip.  We look forward to seeing Sunshine back to his sub 5 minute mile pace in no time.

    Conspiracy may have finally met his match.  He and Sippy Cup (who did have two water bottles with him) set the pace at the front of the group,   Leaving Toga and Johnsonville looking like Bleeder at the back of the pack.  YHC was impressed with the ease at which they completed the five and a half miles.  Then, after the COT, when everyone else was ambling back to their cars, Sipply cup quietly started running back to his house over near dogwood dell (about a 2 1/2 mile cooldown).

    See you next week in the Gloom

  • All about the Love

    scooby
    13 veterans posted in the gloom for a beat down from Fudd’s VQ. Here’s how it went down.

    The Thang

    Mosey around the school to the Tennis Courts for COP: 20 SSH, 20 Merkins, 20 Don Quixote, 15 Mountain Climbers, 20 Hello Dollies

    Mosey to the basketball courts for 650/1K:
    Partner up, 1 guy exercises while other runs around the track. 50 burpees, 100 Merkins, 200 Body weight squats, 300 LBC’s.

    Mosey to Tennis Courts,
    -Tunnel of Love from west end of the court to the east: two lines of men lock arms and take turns bear crawling through the tunnel created by the arms.
    -Kack-a-lacka Choo-choo from the east end back to the west end: all men line up in plank position and take turns jumping over each man in line.
    -3 Wind Sprints the length of the tennis courts to finish up: 75% effort #1, 100% effort on 2 and 3.

    Moleskin by Fudd via email from TYA in Alexandria this morning

    -Tclaps to Wedding Singer…how many has he done in a row now?
    -Tclaps to Pele as well….how many other kids would come out on their spring break for a beat down at 5:30 am??

    Moleskin by Bleeder

    Amazingly, Pele came downstairs this morning and was dressed and ready without a word from his Father to get up and get ready. He wants to dominate on the Soccer field this spring, he knows F3 can help make that happen!

    For long distance Mosey to the first COP; was Fudd trying to just go further than a normal TOGA Q? The disclaimer pointed out that TOGA’s workouts seemed more certified for Fitness instructors than most. Fudd’s cadence during the COP, in true VMI Keydet fashion, was well executed especially for a VQ.

    Digging through the BackBlasts, Fudd discovered a routine that both Johnsonville and TYA have used to bring on the pain to the PAX. As the PAX moved to the next evolution, we ended up running through the Tomatoes exercise area. Fudd almost paused there, but realizing we are sharing the AO, decided to continue moseying to the other end of the Blacktop.

    Tclaps to Fudd for the Tunnel of Love, being close to six months into RVA F3 workouts, that’s two days in a row of something brand new in the workout routine; that’s awesome from Virgin Q’s. But not sure if you can put the Tunnel of Love and the Battle Rope into the same exercise, might be moving into a Shady Grey area there, perhaps for people in there Fifties.

    Announcements:

    -TYA mentioned the backblasts and said some of the PAX had found it difficult to access those. Fudd mentioned that Conspiracy set him up with a free service that emails the backblasts whenever they are posted. Fudd regrets that he has no idea how Conspiracy did this. Perhaps Conspiracy could post instructions when he gets a break from whatever job he does everyday??

    -Run tomorrow, 5:30 at Mary Mumford. TYA is Q
    -Hump day Happy Hour next Wed at American Tap Room

  • READY, SET, GO!

    We had 10 show up at the “Source of Truth” this morning, our largest group yet for the new venue!! It was a damp morning that quickly heated up with the introduction of the battle rope.

    The Thang

    Mosey to the front of the school trailers

    COP

    25x SSh

    25x Windmills

    20x Deep Knee Bends

    20x Merkins

    25x Little Baby Crunches

    Mosey back to the parking lot and pick up the battle rope

    Mosey with the rope held overhead to track and take 1 lap around alternating between left and right overhead carries.

    Stop at corner of track do 20 deep knee bends holding the rope overhead

    Mosey to basketball courts with rope overhead

    Ladders

    Starting on sideline, run across the court and perform 5 merkins,

    Run back to sideline and go to 2nd court and perform 5 lbc’s

    Run back to sideline and go to 3rd court and perform 5 deep knee bends

    Repeat with 10, 15, 20, 25, and back down 20, 15, 10, 5 reps

    Pick up battle rope and mosey back to parking lot with rope overhead.

    COT

     

    Moleskin

    After awakening at 3 a.m. and reviewing the plan multiple times YHC was anxious for his VQ to start. It is amazing how difficult it is to remember the proper F3 lingo.

    Props to FNG Herbie, Raleigh’s Yukon Cornelius, and local Rest Stop for joining us today.  Well Done!  We hope to see you all again soon.

    It was great seeing Bleeder’s & TYA’s face when the battle rope hit the ground.   YHC did enjoy the smell of fear.

    It was also great to see a 4 pack of west ender’s arrive in one car.  I’m assuming gas prices are going back up!

    YHC understands that Wedding Singer has knocked down 15 in a row.  You da’man!

    Of course LugNut did another fantastic job.  He was unbelievably good and REALLY fast! (creative liberties taken by BB transcriber, Lug)

    See you next time!

    Iron

  • To Kill a Merkin

    Thirteen of the faithful posted for a muggy 45 degree workout at No Toll.

    The thang:

    Jog to back parking lot, warm up-

    25 Side Straddle Hops (not hop straddle side)

    20 Don Quixote

    20 Imperial Walkers

    20 Little Baby Cs

    Mosey to soccer field

    Bear crawl goal lines of the field, run side lines, burpees at each corner – 2, 4, 6, 8 count

    backwards run goal lines of the field, run side lines, werkins  at each corner -2 , 4, 6, 8 count

    Karaokes on goal lines, run side lines, monkey humpers at each corner – 2, 4, 6, 8 count

    Run all lines of field, burpees at each corner – 2, 4, 6, 8 count

    Jog to side field

    triple check – derkins on the bleachers, slow bending squats, run to end of field and back

    Sprints – 80% run across field, 100% run back

    Mary – 10 count cadence little baby crunch -> 2 count cadence merkins

    10 count Hello Dolly -> 4 count cadence merkins

    10 count Russian twist -. 6 count cadence merkins

    10 count Rosalita -> 8 count cadence merkins

    COT

    Moleskin-

    Great workout in the gloom, which didn’t seem so gloomy today. Even though we won’t see daylight in our weekday workouts until summer, the pax has made it clear that this is a good thing, no one wants to see YHC’s mug at 5:30 AM anyway. The pack seemed much more excited to hear the first goal line exercise initially announced as crab walks changed to bear crawls before beginning. YHC apologizes for the confusion, he’d never willingly call for crab walks.

    Great workout guys. Looking forward to some virgin Qs this week with Iron tomorrow and Fudd Thursday. Slightly embarrassing when Wilson comments rather loudly and enthusiastically that he MISSES ALL THE VIRGINS, this occurred at The Daily Grind Saturday after the workout.

    Welcome FNG Gilligan!

  • Ice Ice Baby

    Seven posted for an icy morning at #dogpile.

    The THANG:

    Lap around VITA track – was really slick with MANY ICY spots!

    Circle up (no disclaimer)

    20 SSH

    20 LBC

    20 Donkeyote

    20 Imperial Walker

    Mosey to Caroline bricks

    Suicides (double)

    Mosey to pull up bars

    Triple Check – Hanging leg lift, Supine Pull ups, Run to tower and back

    Mosey to Stadium

    Box jumps – UP squats, Down 5 SSH

    Calf raises – 3x (straight, heel in & heel out)

    6 minutes of Mary (no breaks)

    LBC

    Cross leg lift

    Hello Dollie

    Rosalita

    Planks w/ leg slides (called Parker Peter???)

    MOLE SKIN:

    YHC got called up late the night before. I had NO plan! We survived. Might just be my new operating plan! Started with 5 and Fudd & Chum showed up late.

    Overall a great workout. Later in the afternoon YHC ended up at #dogpile with Wilson’s WIfe & youngest daughter. I proudly walked & ran her through the workout this morning. She approved and said we could do a lot out here. We agreed (hell froze over – that NEVER happens)

    Wedding, Chum & Wilson headed over to pouncy for more beatdown!

    Nice job this morning fellas!

  • Crunch Crunch Crunch

    Captain Crunch

    Aye,  6 sure footed men posted in this ice covered AM (5 Faithful and 1 FRNG(Friday Run New Guy)) It still felt sunny and 70!

    THE THANG

    Dealers Choice/Route Description:  Run from Shovel Flag to Grove,  turn Right,  Run to Sauer Ave, or Malvern Ave, or Hamilton Str, or push it to 5 miles at Thompson Ave & U-turn, run to Three Chopt and U-turn,  back down Grove, around Mary Munford at Stop Light to Shovel Flag.

    COT

    Moleskin

    Tclaps to Wedding Singer,  on his way to a 12 Pack,  and Tclaps to Wilson for his attempt at a 6 pack!

    When Wilson arrived this am, and declared he did not know his way around,  YHC explained the route in more detail than usual, and noticed there was a substantail amount of mumble-chatter coming from the PAX.  YHC realized it was Wilson doing the mumble-chatter.  YHC paused the route description and Re-Focused Wilson’s attention.  YHC could not be held responsible for a Bills fan wondering aimlessly through the streets of near West End Richmond.  Thanks to TYA and Brain Tumor for looking after him during the run.

    As we were gathering,  everyone discussed the chance of encountering ice on the Run,  all were encouraged to run on white stuff for better traction.  YHC kept running out of white stuff.  For the majority of the run, Crunch Crunch Crunch was the sound YHC heard.  If that sound stopped,  the pace of the foot speed slowed, anticipating no grip on the surface.  There were few and far between open patches of dry asphalt to feel completely comfortable.  Although, many reports of slipping and sliding were made,  YHC was happy to hear that feet were the only body parts to come in contact with the running surface this morning.

    On the Run,  TYA and Wilson briefly discussed  TYA’s EH of Wilson for the Friday Run.  Apparently,  Wilson and M Wilson were pleasantly watched TV last night, when a Tweet from TYA came across about the Run.  Wilson made an idle comment about having to clean off his car.  The power of Twitter,  it can feel like a SledgeHammer, making you get up and do Something!  Nice job TYA!

    Swirly’s pace was far better than YHC,  His speed is impressive,  Going for a six pack next week?

    POST COT Coffeeteria

    YHC, Brain Tumor, TYA and Swirly all re-grouped at an OPEN Carytown Starbucks for some post Run caffeine and water.  Many topics were discussed;  All of us agreed that the run was giving those who joined in a good cardiovascular workout, and that some of the PAX was missing out.  We also discussed OBT’s willingness to EH anyone, anytime, anywhere.  YHC was looking for an old email,  and happened to stumble across an EH from OBT from 2007,  OBT has been fine tuning his technique for a long time.  We discussed his passion for doing this.  TYA had read an article about one of the strongest reasons why we should have no hesitation about EHing anyone.  If you have time read the article(Search it in Google in case your subscription to the WSJ has Expired) http://www.wsj.com/articles/robin-williamss-age-group-at-heightened-suicide-risk-1407875597;  If you don’t have time,  and your still reading this blackblast, you have time to read the article;  but the short version is that Men age 40+ suicide rates has gone up versus other age groups.  F3 is just a group that can lay some foundation to give a man an outlet.  It’s not for everyone,  but every man needs to be invited to join.  Keeping EHing guys!

    Post Coffeeteria

    YHC ran into TYA at Ellwood Thompson en route to the office,  TYA was parked in the usual location for someone from Boston,  as close as possible to the front door without blocking the path to the front door.  We both witnessed a fellow in the parking lot loose his footing and was quickly helped up by an ET employee.  We both agreed that we could not believe we had actually run this morning.

    Next Workouts

    Byrd Park (park at Dogwood Dell) DogPile Saturday       0600 0700 Bootcamp
    Pouncey Tract Park GridIron Saturday                             0700 0800 Bootcamp
    Huguenot Park  NoToll Tuesday                                       0530 0615 Bootcamp
    Swift Creek Middle School Source of Truth Wednesday  0530 0615 Bootcamp
    Mary Munford Park (West End) 45 MM Thursday            0530 0615 Bootcamp
    Mary Munford Park (West End) RAMM Friday                 0530 0615 Run

  • Happy 100th Workout!

    Aye!  14 souls braved trench foot in the soggy gloom for our 100th workout.  The thang:

    Mosey around track and to tennis courts for warm-up COP: 25 mtn climbers, 25 Don Quixote, 15 merkins, 25 flutter kicks

    Partner up for another edition of “The Circuit”:  Partners execute 25 chin-ups, 25 raised leg lunges, 25 supine pull-ups, 25 derkins: repeato 4x= 100.., get it?

    Mosey to tennis courts for the 100 run and burp: partners run 100m, do 25 burpees, repeato 4x

    Circle up for 25 bicycles and 25 LBC

    Mosey to flag for COT

    Moleskin:  The Richmond faithful showed a lot of motivation to post for SwampFest ’15.  YHC remembers our first workout in Sept, and we’ve come a long way.  We likely wouldn’t have finished that workout in 45 min back in Sept.  Today?  No problem.  In Sept there would have been a fair amount of mumble chatter about the weather.  Today?  It’s a day at the office.  I’m proud to be a part of the first 100 and look forward to the next 100!

    It was good to see P2 back in the Pax, and Sippy Cup is back again for more after his first post.  Johnsonville (should we rename him RibPit?) got back in the saddle, and there is a report that TYA pulled a Greg Louganis off the monkey bars.  That Newton guy gets you every time.

  • Hammer Time!

    7 posted for a BEAUTIFUL morning @ #SOT! Many comments on the weather before we started. @Lugnut even broke out the shorts!

    THE THANG:

    Mosey around bus loop

    Circle up (no disclaimer needed)

    30 SSH – YHC got distracted with TYA so I decided to get REAL close and personal!

    15 Merkans

    30 Mountain Climbers

    30 Tricep Press (15 each arm)

    Mosey to the track

    Indian Run (many thanks to the PAX for the correction! NOT a snake run)

    5 burpees, 1/2 lap, 5 burpees, 1/2 lap 5 burpees, Lunge for one cycle.

    Circle up – More SSH (Bleeder wanted some Wilson time so he got up and close)

    Mosey to the TIRE!

    Triple check Sledge/LBC/Lap around track – X3

    ?? Minutes of Mary

    20 Hello Dollies

    30 LBC

    30 Freddie Mercury

    20 Rosalita

    10 Twists

    10 up & Ups

    10 Cross Leg Lifts (each side)

    Mosey to flag

    COT

    MOLE SKIN:

    Since #SOT is still a fairly new AO, YHC decided to go for a run the night before and check it out. Be prepared fellas…………NO dry spots here! Fun in the MUD! @Johnsonville – heal fast. You’ll love it!

    YHC introduced ANOTHER new F3 exercise (Yes it was Wilson Wife Approved). The #PeterGabriel. #TCLAPS to @Bleeder & @TYA for helping supply the sledge hammers. I did learn today that sledgehammers come in different weights (who knew?)……….sorry boys, but a few of you got the heavy one! As YHC Q’s more I MUST learn from previous mistakes! DO NOT allow the PAX to decide the exercise. Triple check was supposed to have a sprint to the 50 yard line, but it was really muddy (did not want to damage the field….really). Then @Bleeder says “full lap”. Yup, sure that sounds good! UGGG! I felt like that awkward kid in highschool again running around that damn track……….sorry. I’ll save that for therapy!

    Minutes of Mary got some groaning as there were NO breaks! Nice job fellas!

    Wilson’s wife needed an update on her approved exercise. I let her know it went great and thanked her for her wisdom! I informed her a few of the PAX seem curious if your going to Q one morning. She said………..”HMMM, maybe.” YOU asked for it. May god help us all! I’ll stay in fatsack that morning!

    Big week – #100 tomorrow @ #Mary! Thanks to the brave fellas who brought F3 into our lives! See you in the gloom!