Category: Richmond, VA

  • The Way Wilson Likes It

    Wilson Likes It

    As RVA starts its March thaw, 9 strong faithful gathered at Huguenot Park to push themselves physically and shed outerwear in the process.

    Here’s how it went down:

    COP:
    30 SSH
    30 LBC
    30 Imperial Walkers

    Mosey to soccer parking lot

    Burp & Merk: 1 to 10 and back to 1

    Mosey around the parking lot and back to same spot

    4 corners (10 reps at each corner):
    Monkey Humpers
    Dead Cockroaches
    Imperial Squat Walkers (planks…Fudd/Wilson comment)
    Mountain Climbers w/ Lunges between 2 stations

    Mosey across bridge to soccer field

    Tabattas:
    Dips
    Squat Jumps
    Abs (Dealer Choice)

    Mosey back to shovel flag

    Ring of Fire: plank, pass 5 merkins around the circle

    COT

    Moleskin:

    YHC continues to struggle to lead the SSH cadence while looking at THE Yankee Agressor. What’s happening there?

    Well done to Chum Bucket who arrived (mostly) on time.

    YHC has never seen more outerwear shedding than during the Burp & Merks: gloves, hats, outer shells

    Fudd continues to dominate the more aerobically challenging exercises.

    Fudd also commented on planking with bums down…”That’s Wilson’s move…Wilson always does this”…clearly TMI

    TClaps to Wedding Singer for 8 consecutive workouts!

    98 RVA workouts and counting….

    99 tomorrow at TheSourceOfTruth @ Swift Creek Middle School, 5:30am (Wilson to Q…Wilson’s wife approved?)

    100 at 45MinutesOfMary @ Mary Mumford, 5:30am Thursday

  • Amphitheater highlights Johnny Cash

    10 Faithful and 1 FNG posted in the Gloom at Dogwood Dell,

    THE THANG

    Mosey to First Cop

    15X DonQuixote

    15X Deep Knee Bends

    15X Imperial Walkers

    15X Merkins

    Mosey to field for the beast

    6X Merkins, LBC, Werkins,  SSH, Finger Tip Merkins, Steel Jacks- 6 total reps
    Mosey over to – pull ups and dips 3 sets of 10 each .
    Mosey to – theatre -Bear Crawl to top,  10 SSH at every level back down,  repeat 3 Times

    Ring of Fire 10X Merkins,  5X Merkins

    Mosey to the flag .

    COT

    Moleskin

    TClaps to Wedding Singer for hitting the 5th workout of the Week!

    Welcome to Sippy Cup, hope to see you at more workouts,  Dogwood dell appears to be across the street from his neighborhood,  He was EH-ed a few weeks ago when he was out for a run near Dogpile,

    The First COP was rather silent,  apparently Friday night went longer than most of the PAX had planned.   The Beast in the snow continues to be a high hurdle for the PAX to manage, especially when the field is twice the normal distance. Kudos to Swirly for running through the workout in Boots, not running shoes.

    When we wrapped up the SSH Marathon in the Amphitheater,  Swirly lead the group to a Ring of Fire with Fist Merkins.  Toga preceded beat down anyone within earshot his rendition of Johnny Cash’s Ring of Fire, several others chimed in.  After the first round,  Swirly, responding to an excited PAX about The Ring of Fire; He made the decision to repeat it.  The singing stopped immediately.

    Several members of the PAX headed to Gridiron, Conspiracy warned not to speed, several police cruisers were on I-64.  Thanks to that comment YHC was able to make to the Second AO of the day unscathed.

    We will hit a major milestone next Thursday. It will Mark the 100th Workout for F3 in RVA.  Please EH as many people as you can to attend.

    Next Workouts

    Tuesday NoToll 0530 Huguenot Park

    Wednesday Source of Truth 0530 Swift Creek Middle School

    Thursday  45 Minutes of Mary 0530 Mary Munford

    Aye!

  • Crunch, Crunch, Crunch & Sunshine

    3 strong post on a cool and crisp snow covered Gloom.  5 more will follow, here’s how it went down…

    The Thang

    Mosey to blacktop in the sunshine

    COP

    20x SSh

    15x Mountain Climbers

    20x Imperial Walkers

    20x Don Quixote

    Mosey to football field track

    Daytona 500 – Joey Logano

    1 lap around the track stopping 5x for 25 lbc’s

    Rinse and repeat for a total of 4 laps and 500 lbc’s

    Mosey to side of school

    Blimps

    Blimps to island, moving forward as a group at a snail’s pace 5 burpees (hop forward for squat jump), 10 lunges each leg, 15 merkins, 20 imperial walkers, 25 bear crawl strides (~150 yards took 2.5 cycles)

    Mosey to front of school

    Triple Check

    1 person run to cone and back

    2nd people’s chair

    3rd BTTW

    Rinse and repeat 3x

    5 ½ minutes of Mary

    25 flutter kicks

    20 hello dollies

    20 rosalitas

    X and O’s

    Mosey to the Shovel Flag for COT

    Moleskin

    Welcome back Johnsonville! It was good to see you back in action with a pain threshold of only 3, only when you breathe of course.  Well done.

    When the rest of the PAX showed after coffee and doughnuts we were already 1/2 way through the Joey Logano.  YHC did notice Jville’s pace picked up when Conspiracy arrived.  Wilson on the other hand may have been a little GASSED today!  Just saying the nose knows.

    Congrats to Wedding Singer on completing the 6 pack.  Great job!

    Also Congrats to Bleeder on the double shot.  Excellent job setting the example for the younger guys.

    Thanks for the help DK with the Q on the fly.

    Great 2nd F today.  Enjoyed it.

     

     

  • Heat Wave strikes a Frosty RVA

    7 posted for the run this morning at 0530, Following quickly by 1 LIFO.  Welcome two FRNG(Friday Run New Guy)  33 degrees really did feel like Sunny and 70,  compared to the 1 Degree we had last Friday.

    THE THANG

    Head to Grove from Shovel Flag,  Turn Right,  Foxes Head to Sauer Ave,  Chasers head across 195 to Thompson.  Both turn and run back to Three Chopt.  and back Around Mary Munford to the Shovel Flag.  That is four miles for the Foxes,  five miles for the Chasers.

    COT

    Moleskin

    TClaps to Wedding Singer for going for the Six pack this week,  We all wondered if Fudd was going to make it this Morning,  Apparently a skiing beat down occurred the day prior, and his legs said “Uncle!”

    Toga was back at the run this morning,  He claimed that he was not a “runner.”  YHC stated, “if Toga’s not a runner,  I’m not a walker.”  As Toga’s blistering pace consumed at least three of the Foxes.  YHC wondered who could maintain the quicker pace,  Toga or Fudd,  both caught YHC about the same place on Grove.

    TClaps to Pele for making 3 in a row this week,  and making the run that much more interesting in the Gloom.  TYA told Pele that when he arrived at school this morning that he needed to ask his friends what they did before school,  and then explain he just ran four miles before breakfast.

    On the loop back to Mary Munford,  YHC found a nice soft patch of ice on the sidewalk, and decided with baseball season was right around the corner,  YHC should practice sliding into second base; I am sure it was graceful.   A women, across the street,  was kind enough to ask if I was alright; which was slightly awkward when I explained that I was mad that I had been caught by the two chasers; and displaying the angst  of my natural competitiveness;  but physically, I was fine from the fall on the ice.

    Thanks for LugNut and Swirly Coming down to Cary Street Road to pick me up on the Run back to the Shovel Flag.  #NeverLeaveAManBehind

    Post COT

    Toga asked The Scream how the Art Show went,  YHC thinks he may have been more curious about the up and coming T-Shirt deign for F3 RVA.

    The Pace of a few foxes is definitely increasing,  we may have to break into multiple categories, Foxes, Squirrels, and things that like to chase Foxes and Squirrels.  YHC is sure there are Clydesdale divisions of all of these.

    It was noted that we are coming up on our 100th workout next Thursday,  and to try and get as many folks out as possible next Thursday.

    Workouts Tomorrow

    DogPile 0600 – Dogwood Dell

    Gridiron 0700 –  Pouncey Tract Park

    AYE! SEE YOU IN THE GLOOM!

  • Dodgeball with Snowballs

    7 faithful posted for a morning of fun in the snow.  By the time the PAX arrived, about four inches of new snow had falllen, another inch or so fell during the beatdown.

    The Thang:

    Mosey to far side of tennis courts.  SSH x 20, Snow Angels x 20, Seal Jacks X 20, LBC X 20.  Mosey to first tennis court.  Shovel a straight line across the court at eight paces from net.    Split into two teams.  Fudd, TYA and Chum Bucket on team one, Bleeder, Pele, Swirly and Wedding singer on team two.  Next exercise is “Dodgeball with Snowballs”, you must stay within the 8 yard snow shovel line.   Three rounds.  If knocked out, pick up a shovel and continue to shovel the tennis courts.  Team one took the first two battles, but lost in the third.

    Mosey to soccer field.  Line up on the end line.  The Beast, dealers choice.  Merkins (TYA), Rosalita (Bleeder), Burpees (Chum Bucket), LBC (Fudd), Seal Jacks (Pele), Freddy Mercury (Wedding Singer) while waiting for PAX assume Al Gore position.  Mosey back to tennis courts, back into Dodgeball teams for Triple check.  First member sprint to other end line and back, second member plank, third member shovel tennis court.  Mosey back to virtual shovel flag.  COT and prayer and off to the day.

    Moleskin

    Since the Q has such a unique skill at side straddle hops, he decided that he would try as many versions of this simple exercise to begin the workout as possible.  We did regular SSH followed by SSH on the ground (aka snow angels) and finally Seal Jacks.  Despite his best efforts, TYA was unable to properly execute on any of the variety of SSH’s.  Lots of laughing and diverting of the eyes to avoid more laughing.  YHC is trying to improve this skill….but with no success.  May need to go back to grade school for some remedial training.

    Wedding Singer, Chum Bucket and Fudd showed considerable skill in the dodgeball challenge.  At one point Fudd was the sole surviving member against all four on the other team.  TYA, confident in his snowball and dodgeball skills was eliminated in about 2 seconds in the first round by Bleeder.

    Chum and the Wedding singer discussed whether they were heading to work for the day.  After thinking about having just driven to the AO and given that their office was not further away, they decided it would be hard to justify not going to work because of bad driving conditions.   All stayed around for a few minutes of Second F in the driving snow.  Fellowship is a powerful thing.

    TYA, Pele, and Bleeder made a quick trip to Starbucks after the workout.  We walked into the Starbucks, straight to the counter where Bleeder asked “are you open”.  The Barista (and TYA) were a little dumbfounded by the questions, but moved on.  Bleeder explained to TYA that a coworker of his had gone into Hardees during the snowstorm the week before, walked up to the counter only to be told that they were closed.  His coworker had to go outside, get in his car and go through the drive through lane to get his food.  He tried to explain to the Hardee’s employee that they clearly did not understand the concept of OPEN, but to no avail.

    TYA and Pele spent some time after the workout shoveling driveways in TYA’s neighborhood.  In all we cleared three driveways in about a half an hour.  M TYA became the real hero of the day when she offered up homemade chocolate chip pancakes and chocolate milk.  After devouring 10 pancakes between them Bleeder arrived, luckily M TYA had anticipated his arrival and had more hot pancakes ready.  At one point during the meal, Pele spilled his chocolate milk on the table.  Despite TYA and TYA’s M trying to clean things up Pele insisted that he clean it up himself.  He did, with the sleeve of his sweatshirt.  Awesome to be 11.

    Three are still alive to match Lugnut’s six pack from last week.  Fudd, Wedding Singer and TYA have made the first three workouts of this week.  Three more to go to complete the six pack.  Good luck all.

  • Where’s the Bus?

    The PAX was 7 strong entering the Gloom.  Here’s how at went down…

    The Thang

    Mosey to the side of the bus loop

    COP

    20x SSh

    20x LBC

    15x Mountain Climbers

    20x Imperial Walkers

    Mosey to front steps

    Lindsays

    30, 25,20,15,10 jump steps

    10, 15,20,25,30 dips

    Mosey to basketball courts

    King of Hearts

    1st basketball court, reg. suicide (2x)

    Climb hill for 50 lbc

    2nd court, backward suicide (2x)

    Climb hill for 50 lbc to plank

    3rd court, reg. suicide (2x)

    Climb hill for 50 lbc

    4th court, slides (2x)

    Climb hill for 50 lbc to plank

    Mosey to bus loop

    Ascending Curb Crawl

    Bear crawl to opposite curb 1 derkin

    BC to opposite curb 2 derkins

    And so on to 13

    Johnny Cash

    Pax circles and holds plank position while each member rotates through 5 merkins

    COT

    Moleskin

    Props to all that came out this fine morning.  We had an opportunity to explore the AO a little more and enjoy some of what it has to offer.

    YHC was looking forward to finishing the conversation with DK about the “little people” at the birthday party his wife attended in Europe.  TYA asked if DK’s wife was 6’7” and therefore was DK a little person?  Maybe one day we will find out the answer to one of life’s little mysteries.

    Pele posted once again and saw little challenge in the beatdown YHC was trying to deliver.  It is also noted that the young man has not seen the movie Pet Detective, which seemed odd until I realized he is 11 and the movie was released 21 years ago.  WOW!

    Wedding Singer continues to bring it big time!  He is going for the 6 pack this week.  Go get it!

    Fudd effortlessly cruised through the suicides and curb crawl.  YHC is going to have to work a little harder to find a way to smoke Fudd.  He did offer a ride to the Monument 10k for the first 6 interested.  Evidently he has VIP parking.

    Of course it was nice to see Bleeder & TYA cross the border again.  Evidently the quotas have been reached and the county cannot allow any additional city dwellers, otherwise I’m sure we would have seen Toga.  YHC does find it amusing to poke at him since he does not read the backblast!

    Oh yeah, the bus did come through at 0621.

    Have a good one!

  • The Burpee in the Rye

    Seven of the faithful made it out on a cold sunny and 70 morning. Thanks to DK for getting the shovel in the ground.
    The Thang:
    Mosey to entrance of park and back. Disclaimer.
    25 Side Straddle Hops Burpees – 5 count SSH -> 2 burpees
    20 Don Quixote
    20 Little Baby Crunches
    15 Hello Dolly’s
    20 Hillbillies
    Mosey to basketball court.
    Elevens (v1 or v2) – burpees on one end, dying cockroaches on the other
    Triple check – rolling plank, burpees, run around both courts
    Four corners – 20 booya merkins (pace clock), burpees (surprise), backwards plank, flutter kicks
    COT
     The Moleskin:
    A burpee plentiful workout.  YHC planned to spell burp in the four corners however there is no recorded workout beginning in the letter ‘U’ apparently. Ideas welcome from the PAX. Fudd mentioned how much faster he’ll be without trudging around these workouts in boots, an acceptable statement for all of us once the layers can be shed. The groundhog will be back out of home soon enough.
    Props must be given to Lug Nut for making it out to his seventh consecutive workout, after completing F3 RVA’s first six pack last week in an abundance of fart sacking weather. I doubt above freezing has been sniffed during this time. His streak continues tomorrow as he Qs Swift Creek.

  • The Q to Nowhere

    8 posted for another edition of the frosty circus.  Here’s how it sort of went:

    Mosey to circle for warm-up COP: 30 SSH, 12 merkins, 20 Imperial Walkers, 20 Rosalitas, 15 Don Quixotes

    Mosey on the VITA trail (I think we were on the trail.., no way to know with the snow still covering the world) to the resevoir.  Bear crawl up the side (come back down creatively) 3x then run 400m, repeato 3x

    Mosey to the Carrillon, and turn right to head down to the pump house.  Stop when you get to the fallen tree and downed power line.  Lunge back up to next light pole, backward run to the next, bear crawl to the next, lunge again, plank fun or diamonds thrown in at each post.

    Mosey to pull-up bars for 10 pull-ups, 10 dips, 20 dollys, repeat 3x

    Mosey to the amphitheater for wallcrawlers to the right and then back.

    Mosey to parking lot for COT.

    Moleskin:

    YHC will admit that planning workouts has gotten much easier, and most of the time it just comes to me on the spot.  The frozen tundra that was DogPile prevented most of that.  YHC confided in Lockjaw and Pelosi 5-0 that there was no plan, and we were going to take it as the AO would permit.  Fortunately, this is the greatest AO ever, so there was a lot to improv around.  Can’t run on the path?  No problem, bear crawl up the reservoir sides.  Steps covered with ice on the Carillon?  No problem, just head to the amphitheater.  The best was certainly the fallen tree.  YHC was going to lead the PAX over it before Fudd made an uncharacteristically wise move by pointing out the power line on the ground.  All in all, it worked, and we brought the house down with a chorus of complaints about the wallcrawlers.  YHC plans to make that a regular closing activity.

  • A Couple of DD Twins and a Six Pack

    Sounds pretty good, huh?

    7 Faithful posted for yet another crunchy workout at Gridiron, 4 of whom had started their day with a light jog at #Dogpile to prep for their real workout!

    The Thang

    Mosey from the shovel flag around the baseball field to the infield of the track for COP:

    19 x SSH

    15 x Imperial Walkers

    14 x Slow Deep Squats

    10 x Merkins

    20 x LBC

     

    Mosey to track (which had one lane partially cleared of snow) for 800 Indian Run

    Mosey down hill to parking lot for runs from end to end:

    First Run: Lunge first half, run second half to the end of the lot, 10 x squats, run backwards halfway and lunge to end.  Plank until everyone finishes.

    Second Run: same as above, but replace squats with 10 x Merkins

    Mosey to bleachers on soccer field for Lindsays (40’s) with Dips and Merkins ( x 30/10, 25/15, 20/20, 15/25, 10/30).

    Mosey to football field for a short Beast:

    Burpees 6 x 6, LBCs 6 x 6, Merkins 6×6, Squats 6 x 6

    Finish with 6 Minutes of Mary: LBC x 20, Freddy Mercury x 15, Flutter Kicks x 15, Wilson’s Wife’s Cross-Legged leg lift x 10 each leg.

    COT

    Moleskin:

    YHC, Earthworm and Wedding Singer were greeted with a beautiful sunrise along with some balmy double-digit temps.  Public schools have been out due to the snow all week, and so our AO canvas was almost untouched, making for some tricky footing.  Indian Runs on single-track surrounded by ice can be a dangerous endeavor, although YHC feels we did an admirable job prepping for the arrival of our first 6 Pack PAX member Lugnut.

    The 4 DD’s arrived just as the Lindsays (in honor of our sidelined brother Jville) got underway, and the crew looked refreshed after their morning of coffee and donuts.  When asked how he felt about being on the final leg of the 6 Pack, I believe Lugnut was heard to say he was ready to do it again.  Way to post, Lugnut!  Always the element of style, Chum Bucket added capri socks to his capri pant winter workout ensemble.

    Not a whole lot of talking during the Beast, which YHC has yet to fully be able to complete before running out of time; something to work on.   Mother Nature has truly tested this PAX this week, and I’m happy to report that we didn’t back down.  We have attacked it with Swirly-esque tenacity.  Also, be on the lookout for musically-themed Q from Wilson sometime soon, but there’s a chance that’s “only in my dreams.”

    Upcoming workouts:

    Tue: NoToll 0530

    Wed: Swift Creek Middle (The Truth?) 0530

    Thur: 45MOM 0530

    Charge on! -BT

  • 1

    Six adventurous F3 faithful posted for an early morning run in RVA.  Weather in all our minds was 70 and sunny, but in reality, the mercury rose to only ONE degree at the start of the run.

    The Thang:

    Fox Chase: 2 Chasers, head from shovel flag towards Grove Avenue, take a right on Grove and turnaround at Malvern.  4 Foxes take a jog around the school and then a left onto Grove.  All run to intersection of Grove and Three Chopt,  turn around, run around the school and regroup at the shovel flag.

    Moleskin

    Today was a day of 1’s

    1 degree Fahrenheit when we started out the run.  We were all well bundled up and were probably carrying an extra 10-15 pounds each of clothing and comfort gear.  Nobody was any worse for the wear from the cold weather.

    1 fox survived the chase, congratulations Oyster.   Lugnut, Bleeder and Swirly were all caught on the way back to the school on Grove.  Bleeder wins the stubborn fox award today.  As TYA and BT approached Bleeder, Bleeder picked the pace up, accelerated up the hill and held off the capture for a good 200 yards.  Swirly continues to get overtaken at precisely the same spot on the course each time.  I am not sure how that happens?

    1 Chaser pulled away and carried the pace.  Brain Tumor is getting stronger by the day

    1 shovel flags left at the AO until TYA turned back from his drive home and retrieved the flag

    1 PAX member who spent a good portion of the night fighting his food from the night before, but still posted because he is trying to hit all six workouts this week.  Good luck tomorrow Lugnut, finish off that six pack challenge!

    1 QIC, who was shocked when he hit the corner of Westmoreland and Grove and saw five cars waiting for the workout.  The QIC was expecting to see one (maybe two) car awaiting the workout given the temperature.  The power of F3 and the strength of the men in the PAX is astounding.  The tougher the challenge, the more determined the PAX are.

    11 Combination of the temperature and the wind speed by the end of the run, 4 degrees with 7 MPH winds.  Not sure what the windchill was, but it was pretty damned cold.  Despite the weather, the PAX hung out in the cold for about 10 minutes after the run, getting a little second F in.

    111 temperature difference that TYA experienced in 1 short hour.  1 degree outside at the start of the run, then a nice steamy bath dialed up to 112 degrees.  Nice and toasty (sorry for the bad mental image).

    Pleasure to work out with the group this morning.  See you in the Gloom next week for another RAMM!!!