Category: Richmond, VA

  • Full Monty

    Four trail run regulars showed up on what turned out to be a stunning morning for a long run:

    Out North Bank, cross over Belle Isle around the downstream side, over to Buttermilk then up Forest Hill (clockwise, of course).  Home on Nickle Bridge by way of second half of Buttermilk.  Offshore and Saab got in some extra mileage on the lake loop.  GPS clicked 10.0 miles upon passing the flags at the toll booth.

    Quick prayer and off to church/rehydrate.

    NMS:

    Not much to report, but a solid run was logged.  TYA and YHC are doing the half marathon trail run on 5/22, so we decided to up the mileage a bit.  Shorter routes were at the ready, but no takers this morning.

    Saab sent us off with homework:  Watch “The Barkley Marathons” on Netflix, come ready to discuss.  Lab Rat and M completed task.  Good call…Lab Rat loved it, M called it “a train wreck she couldnt stop watching”.

    Catch you on the flippity flop,

    Lab Rat

     

  • Who’s Sally

    On what was forecast to be a cold wet morning,  9 RVA pax and a Raleigh visitor showed up to a beautiful sunny and 70 morning.   Maybe not 70 but the sun came out as this went down:

     

    THANG

    Warm up DQx20, Arm circles x10 forward and backward

    Slaughter starter 20 burpees OYO, SSHx25

    Mosey to the pull up bars for the front 9. 3 pull ups, 6 decline merkins and 9 Richard Simmons – repeato x3

    Mosey to the amphitheater for an intro to Sally.  “Flower” by Moby.  Start in merkin position, when you hear “Bring Sally up” go up and “Bring Sally down” down, ideally without touching the ground but no shame in going to the ground or to your knees.

    Up the steps. 1 left leg step up, 1 right leg,  then 2 left,  2 right,  increasing to the top.  30 dips at the top.

    Back down for Sally, this time on your 6. Sally up – 90 degrees, Sally down – 6 inches

    Mosey to field for escalating 4 corners.   Corner 1, 10 monkey humpers, corner 2 10 MH, 20 flutter kicks,  corner 3 10 MH, 20 FK, 30 plank Jacks,  corner 4 10 MH, 20 FK, 30 PJ, 40 mountain climbers

    Mosey to Carilon for Stairway to seven.  1 burpees, 1 incline merkin at the bottom,  up the steps,  1 squat at the top.   Repeat increasing up to 7 of each.

    Mosey back to the pull up bars for the back nine.   Repeat earlier sequence until Q says stop.   3-4 rounds.

    Mosey back to parking lot for Mary.  American Hammersx25, Hello Dolliesx25, Alabama prom dates x25, Rosalitas x25, LBCx25.

    Moleskin

    Glad to show our visitor from Raleigh what has been called “the best AO in F3”.  So many things to do it was my pleasure to lead the PAX for the first time at Dogpile.

    The PAX was introduced to Sally in the amphitheater and YHC felt a little pride when Swirly declared he was not a fan of Sally.  The above video inspired YHC and may be a new RVA challenge.  The 20 burpee delayed slaughter starter surprised a few.  Mumblechatter was limited until Sally showed up but everyone pushed through both rounds well.  Someone reminded me that it was a good thing Fudd wasn’t there for YHC’s complicated instructions for the steps.  Winstons pounded through the work and seemed to get faster through the Stairway to 7.

    Another great 2nd F at Ellwoods.  As most people say it’s the 1st F that brings men out and the 2nd that keeps them coming.  YHC audited a Lexington, SC AO Tuesday and Corporate got the full report that RVA was well represented.  Successful AO launches this past week.  Back for more this week, Q sign up is full for the front end of the week with the exception of the #SpiderRun.

    Hit ‘em well

    Rosie

  • Field Trip

    A refreshingly cool and pleasant morning at the GridIron welcomed 4 of the PAX who gathered at the alternate Short Pump MS parking lot. There was a palpable sense of expectation of a ground and pound, so YHC called a game plan audible at kickoff as follows:

    Thang:

    Mosey across the WildCat football field, the freshly paved but unpainted Pouncey Tract parking lot, and the bridge to the Grassy Knoll for the 8-Count BodyBuilder — circle up and go around 3x (pan-Pax IC).

    Field trip announced – recon Striker Park.

    Mosey through the woods break to the front Strikers Park parking lot, down the road to the back parking lot, and across the back three soccer field side lines to the Shady Grove Road entrance.

    Karaokes, high skips, backward runs, sprints, and medleys from endline to endline of the soccer fields – alternating 25x Merkins OYO and 25x Alabama Prom Dates OYO after each “run” sequence.

    Mosey back to the Grassy Knoll for a repeato of the 8-County BodyBuilder — circle up and go around 3x (pan-Pax IC).

    Mosey across bridge and drop before PT parking lot for 3 more rounds of 25x Merkins OYO and 25x APDs OYO.

    Mosey to PT pavilion dip bottom ISOs and 4 rapid-fire 30x dips OYO.

    Mosey across WildCat football field to bleachers for 25x Heels to Heaven OYO, Planks, 25x Carolina Dry Docks, 25x APDs OYO, and assorted Dead Bugs and 6 inches.

    Mosey back to alternate SPMS parking lot.

    COT:

    Prayer first, followed by Counterama and Name-o-rama (Attila by proxy).

    Moleskin:

    Nice expansion of the GridIron AO today – PT Park, SPMS, and now Strikers Park (to back entrance on Shady Grove Road). Note to Double-Dippers — if you can’t find us remember Strikers Park.

    YHC gladly cedes War Daddy status to White Deer – mere months matter.

    Attila’s yawns amidst exercise, including 8-Counts, continue to amuse. Less amusing was his suggestion that the over-sized Striker Park retention pond was an attractive site for an aqua-style BeatDown.

    Lots of youth activities today in RVA for the PAX – youth baseball (mini-Attilas) and soccer (mini-J’villes). Still brief opp for 2nd F at Chic-fil-a Coffeteria.

    White Deer has the Q next week at GridIron – come on out and support White Deer’s virgin Q: serious expectations for Top Gun upper-body BeatDown by a guy who scoffs at Merkins.

    Lots of great workouts before the next GridIron – consider Circus Maximus this Thursday at 0530 and bring your kettlebell. J’ville gave us a great Q at the CM launch last Thursday and we look to build on that again this week. Remember: north side of Godwin High School at the bus loop.

    1 Timothy 4:8

  • Fartlek.., it’s Swedish

    7 runners and two cyclists posted for a lovely spring run/bike through RVA.  Here’s how it went down.

    Runners turn left on Grove for a 4 minute warmup.  We then commenced with a Fartlek (alternating between faster and slower paces) workout up to Three Chopt, down to the 195 overpass, and back to the school.  The PAX alternated between 1 minute fast pace intervals and 2 minute relaxed/slower intervals.

    YHC has no idea what the bikers did, but I doubt it looked like this.

    YHC closed the COT

    NMM:  Apologies to the Monument Ave. 10k runners tomorrow.  YHC didn’t think about that as running in a sardine can lost it’s appeal years go.  Hopefully the speed work will help and not hinder your race.

    Fartlek seemed to confuse Fudd as he kept going back to Fartlick and some VMI thing he was subjected to/perpetrated himself.  To quote the venerable Saab, “It’s Farlek.., it’s Swedish.”  The explanation didn’t seem to help.  YHC also encouraged the runners to use a pace greater than their normal ability to maintain a conversation.  It should be noted that Lab Rat was not discouraged.

    Lastly, thanks to Abacus for demonstrating that TYA is not the only person wearing sausage casings rather than compression pants.

    Announcements:  Abacus seems to have joined the BRR, but see TYA for more slots.

    Contact me for the dates you want to Q or participate in the Hampton Roads launch.  We need a minimum of 4 per Saturday on 6/4, 11 and 18.  Let them know how we lead in RVA!

    Stay Classy,

    Toga

  • Gimme Five

    10 gathered on a morning which held much less rain then expected. Here’s what transpired:

    COP: DQ, SSH, LBC, Flutter Kicks, Merkins. Escalating burpees between each (maxed at 5)
    Escalating Merkins with curb crawl – max at 5
    (Brief) Suicides: Run out, standing jump, return and perform 5 standing jumps (high-knee…whatever they are called). Progressed across the tennis courts
    Four Corners: 5 Burpees, 10 Dips, 15 Merkins, 20 LBC’s. Five times around the track
    Stop-drop-roll shuffle
    Ring of Fire.
    Indian run back to base.
    2 minutes of Mary (Freddy Merc’s, Flutter Kicks)

    Moleskin:
    Prior to starting out, Spotter demonstrated his stealth maneuvering skills by appearing out of nowhere. As we commenced the COP, mumble chatter ensued – from the usual suspects. YHC was concentrating on his counting so I cannot comment on what was said. After the curb crawls, had intended to add-in pole smokers in at the pavilion, but the tomatoes had gotten their first, so we went right to the suicides. Shout-out to spotter by over-achieving and adding a round – which we all subsequently followed.

    During 4 corners, YHC attempted to go easy on the arms. Many were smoked from WDog the day before, so dips were understandably a challenge for many. Otherwise, Sippy, Spotter, and Swirly led the pack.

    Stop, drop, roll was a big hit as usual, with Swirly first providing the demo. Note: YHC enjoyed watching TYA’s approach which was more of a slow down, lower oneself gingerly, and let one’s ballast gently roll-self over. YHC’s were strikingly similar, just lacking the finesse.

    Announcements: Thoughts and prayers to Chum and his family. Upcoming 13 mi race trail run (see Lab Rat and TYA). Happy hour at ET on the 20th (Flashdance will send out BB to confirm attendance.) Rosie Q at Dogpile on Saturday – not to miss. Trail run on Sunday: Lab Rat has a 9 miler he is leading but shorter options will be available. (Remember: Only a few frigid days left in the season to catch TYA in his running tights!)

    Nice to hear the good reviews regarding the many new AO’s around Richmond.

    Saab abides

  • Hello #CircusMaximus; Hello Kettlebell Gloom

    Seven of the faithful gathered on the north side of Mills Godwin High School in the West End of Richmond on a drizzly, but otherwise comfortable morning with kettlebells in hand. Johnsonville took the inaugural Q at #CircusMaximus, and this is what went down, more or less:

    Start in grass near SF:
    Slaughter starter (20x burpees OYO) (regular)
    Kettlebell mosey (i.e., farmer walk with single kettlebell held overhead with one arm) around bus loop.

    Return to pavement near SF for COP:
    12x merkins (regular)
    12x kettlebell sit and press
    15x kettlebell squats
    15x plank dips (regular)
    15x kettlebell standing rows

    Kettlebell mosey to north side of bus loop for COP:
    40x Carolia drydock OYO (regular)
    20x double handed kettlebell swing
    10x kettlebell back lunge (right leg)
    10x kettlebell back lunge (right leg)
    15x scapula merkins (regular)

    Triple play (kettlebell variation) –
    Group in teams of three with each member rotating through 1 of 3 stations in sequence. The runner drives the rotation sequence. Stations are:
    1. Kettlbell electric slide (formerly “bob and weave” renamed by Honey Do in accordance with F3 regulations)
    2. Kneeling kettlebell row off curb (alternating between arms)
    3. Run circus maximus (regular at brisk pace)
    Rinse and repeat 2x after first.

    Kettlebell mosey to pillars near school building for COP:
    20x mountain climbers (regular; very slow at first increasing in cadence after 10x)
    40x alternating single arm kettlebell swings OYO
    10x roundabout (pass kettlebell around body), clockwise
    10x roundabout, counterclockwise

    Mary sequence:
    10x single leg Alabama prom dates, right (regular)
    10x single leg Alabama prom dates, left (regular)
    20x Alabama prom dates, both legs down (regular)
    20x flutter kicks (regular)
    20x Freddie Mercury (regular)

    Kettlebell mosey to SF
    COT

    Moleskin:

    The objectives this morning were (i) to introduce people to basic (and safe) kettlebell exercises, (ii) to work in more familiar bootcamp-style exercises, and (iii) to prevent injury. I heard some heavy breathing, and did not hear any complaints of injury. Thus, I believe that all objectives were met and that the AO has successfully been launched.

    DK and Rosie had pushed through a burpee ladder at #SOT yesterday, and they were not happy about this morning’s slaughter starter.

    Earthworm seems to take to a kettlebell workout like a fish takes to water. He pushed far ahead of the PAX on the initial kettlebell mosey while holding the weight strong and high. The only time he got bogged down was when he had to run the bus loop without the kettlebell in hand.

    Rosie appeared strong throughout the workout, pushing the run pace on the Triple Play and showing excellent form on the kettlebell electric slides and back lunges.

    We are looking forward to developing this workout and figuring out new variations of kettlebell exercises. Please sign up to Q for this workout (and others). F3Richmond needs your leadership and your creative ideas!

    Also, please headlock West Enders and let them know about free workouts happening in their back yards. #NoExcuses. These workouts can change lives.

    -Johnsonville

  • If you say Burpee, I’ll kill you

    Snakes in the Garden!

    3 strong PAX fought the April frost warnings and assembled for a cold beatdown at Source of Truth. It went down like this:

    THANG

    Mosey a full lap around bus loop to grassy/bald knoll above bus loop

    COP: 25 SSH, 15 Hillbillies, 15 Don Quixote, 15 Plank Dips, 15 Heels to Heaven (OYO)

    Mosey a half lap around bus loop to school entrance on bus loop

    Jacob’s Ladder – Escalator: 1 to 7 to 1 burpees at top; bear crawl every odd ascent up hill

    30 second update on 14 hour race @ Daytona

    Mosey to basketball courts behind school

    Super Swift Creek Beast: run width of 4 basketball courts, stop at each bball pole, perform 5 exercises, touch end line, run back and repeat
    Dealer’s choice: WWII (Rosie), Squat Jumps (Lug Nut), Merkins (YHC), 2 count Freddie’s (Rosie), Monkey Humpers (Lug Nut)

    COP: 25 LBCs, 15 Alabama Prom Dates, 10 Box Cutters, 10 Box Cutters (opposite direction of first 10)

    Mosey to shovel flag

    10 burpees

    COT

    Number-rama & Name-o-rama were brisk & Rosie took us out

    Moleskin

    With the inaugural WDog workout today, YHC was not sure who he’d see at SOT. He had already left Johnsville in bed after light pillow talk after a rough night’s sleep. Lug Nut & Rosie never fail to disappoint! F the Fartsack.

    Lug Nut threatened to EH some of the bus drivers. Not sure what’s stopping him.

    Lug Nut (Daytona) & Rosie (The Masters practice round) had both returned from a fun excursion away…so YHC wanted to be sure to ease them back into the saddle. Hope it wasn’t too aggressive.

    That being said, when YHC asked Rosie for the first Dealer’s Choice exercise in the Super Swift Creek Beast, he did say the title of this BB.

    YHC shared the story that one of his neighbors reported seeing a coyote in the neighborhood yesterday around 9am. It was reported to the home owner’s association…and it made the paper:
    http://www.richmond.com/news/local/chesterfield/article_c2d5ece5-7a59-5535-ac2d-f7a61b8f9f3b.html
    M DK received a house call from WTVR this morning to inquire if she wanted to share her story regarding the coyote. Fearing that she’d call attention to our 10 chickens, 4 of whom are squatting illegally, she declined.

    Until next time!

  • Where the heck is Fudd?

    8 loyal pax posted for the first WDOG workout this morning and here is how we rolled…

    Warmup : DK, EW, SSH, AC

    Streetlight Burpees : run the block – 1 burpee each street light.

    Bear Crawl big hill – burpee @ the bottom repeat 3 times.

    Repeat : Streetlight burpee back towards the park – 1 burpee each light.

    Pole Smoker Indian Run : 4 pole smokers while rest of pax holds @ 6 inches

    Amp Theatre : Dips ladder – working our way down the ladder 18-1.

    Pull up station : 5 overhand, 5 underhand, 10 sec hold – repeat 3 times

    Ring of Fire – 10 Merkins

    Fire Drill stop drop and roll 1 Merkin each side – 8 times..  Followed by 20 Carolina Dry docks.

    Mary : Cross leg lifts 10 each leg – 20 APD’s, 20 LBC’s, 20 American Hammer.

    The scoop: As we headed through the park to warm up the pax saw Fudd coming in hot as usual… Thinking he probably saw us and would catch up to us soon we proceeded with our exercises.. Half way through the workout Fudd shows up winded from running the perimeter of Dogpile – (dude went everywhere we weren’t)… Way to keep searching Fudd love that determination but sorry that half of the workout you did by yourself – nice morning for a run though…

    45 minutes @ Dogpile was tough for YHC – (so much fun stuff to do) but we squeezed it in. It felt like a winter Q this morning but we warmed up fast with the street light burpee’s and bear crawls up the hill… The pole smokers we did this time were not as dangerous as before but just as hard – lot’s of grunting during that exercise… The pax rolled through the dips ladder and attacked the pull up station where more grunts were heard… We saw the seals during a mossy towards the circle and showed them how a ring of fire was done. They watched for a few minutes then ran off – all except  1 dude who stayed and watched us complete the ring – he then ran off behind a tree to watch our Fire drill.. Either that dude is a peeping Tom or he was taking notes on how to run a group  workout ?? YHC is still hoping to coordinate an F3RVA v Seal team soon – it’s a bit difficult though cause the seals seem to begin 30 minutes after we do :)..

    Thanks to the pax for coming out to the first of many WDOG workouts – great way to start the day – way to push it! Thanks also to BT for taking us out this morning.

    Announcements : MM tomorrow SAAB on the Q – Circus Maximus tomorrow as well @ Godwin – Jville on the Q.

    See y’all in the gloom.

    Swirly/Corporate

  • Tour Da Ville

    5 Faithful posted on a blustery Spring (??) morning. Felt more like mid winter thanks to a 40 degree drop in temperature during the previous 9 hours.

    The Thang

    Mosey to from Shovel flag, across parking lot to corner adjacent to greenhouse. Warm up COP. 15x Don Quixote, 20x LBC, 25x SSH, 30 (15 on each side) arm circles. Head down the street towards the stadium. Light jog to first pole, sprint to next pole, repeato until close to corner number 2. Ascending and Descending curb crawls, ascend to 8 and descend back down to one. Mosey to base of hill for a mini Beast. Run to top of hill, 6 carolina drydocks, run to bottom, 6 decline merkins, repeato x 6. Mosey to bus loop in front of elementary school. Elevens on the front stretch of the loop with Lt. Dan’s and step ups. Mosey to field next to track for 3 MOM. 15x LBC, 20x flutter kicks, 25 x Russian twists. Mosey back to shovel flag for a quick COT and everyone goes out into the day.

    Naked Moleskin

    Great to lead at the new AO. When Circle K led the first workout there, we did a lap around the entire AO. ON my VQ of the AO, I wanted to make it around the loop again. So, we did a modified four corners of the entire AO. 2.5+ miles or running plus a beatdown on arms, legs and abs is what we got. This AO is very rich with options of things to do. Several tracks, several fields, a stadium, 3 bus loops, a trail, and a great shortish hill. Additionally, there are a few large parking lots which could be creatively used.

    Very quiet today during the workout. Very little mumble chatter, except for the occasional enthusiasm from Abacus. Not sure if it was the AO norm or just a good beatdown with no time for chatter.

    COT message today by YHC was about patience. My message must have been a premonition of what I would need today. I had several time during the day where I needed maximum patience. Luckily, I was able to remember the message and keep my cool….

    Announcments

    W-Dog starts tomorrow. Come on out and check out the new weekly workout. Circus Maximus starts on Thursday, bring a kettlebell or block and check it out. With 13 workouts per week now it give all of us a great opportunity to lead and to get more folks out to the workouts. Keep ehing folks, lets build this thing and make Richmond a stronger region.

    See you in the gloom.

  • #NoToll — EF Hutton with the Rope-A-Dope

    Six veterans posted on this windy, unseasonably cold, spring (winter?) morning to taste the gloom. Johnsonville was leading, and this is how it went down (more or less):

    Mosey short distance under a light.
    Slaughter starter (20 burpees OYO).

    Mosey near gate by fields for COP.
    10x scapula merkins (hat tip Wedding Singer)
    20x Don Quiote
    15x plank dips

    Mosey to near corner of soccer parking lot.
    Foursquare around parking lot, which consisted of the following:
    sprint leg 1, mosey legs 2-4;
    sprint legs 1-2, mosey legs 3-4;
    sprint legs 1-3, mosey leg 4; and
    sprint leg 1-4.

    30x standing mountain climber
    10x Richard Kimball (var. on Turkish get-up — hat tip Honey Do)

    Mosey to tennis courts. Line up on sideline for OYO sequences laterally across 2 tennis courts (hat tip Earthworm):
    lunge
    bunny hop
    4x backward run
    single leg hop
    single leg side hop
    COP: 12x Merkins
    lunge
    bunny hop
    4x karaoke
    10x thrusts against fence
    single leg hop
    single leg side hop
    endurance bearcrawl back and forth to failure
    lunge
    bunny hop
    endurance feet-first crab walk to failure
    COP: DK ran some Mary for those waiting for others to finish

    Mosey to near corner of soccer parking lot.
    Foursquare around parking lot (see details above).

    Moleskin:

    This was the first Tuesday workout since the big 2016 F3Richmond expansion, and #NoToll and the Tuesday pax is now split among 3 AOs. The numbers were lower, but the fellowship and the effort were strong.

    It rained fairly heavily last night, and we stayed off the Huguenot Park fields in order to prevent damage. We did reminisce about last year’s wet field workout right after they spread fertilizer (raw manure?) on those fields. Instead, YHC brought out a tennis court workout from Earthworm’s playbook. That sequence is a leg-burner, but we mixed in some other things to keep it interesting.

    We had some fun with the bearcrawl and feet-first crabwalk endurance competitions. Honey Do pulled way out in front of the PAX on the bearcrawls. Everyone had dropped out other than he and EF Hutton, who was 3-4 tennis court widths behind and appeared to be slowing to a near stop. Honey Do gave out, perhaps before he had to, and we thought he had the win in the bag. EF Hutton plodded along, however, speeding up to a near bear crawl sprint as he passed the point where Honey Do had quit. That was, it seems, a lesson in how to lull your competition into underperforming.

    YHC won the crabwalk endurance competition, with Honey Do again falling in 2nd place (always the bridesmaid, I suppose). YHC would feel entitled to some bragging rights if it were not for YHC’s pathetic showing on burpees (and anything slightly resembling the same).

    The second round of foursquare on tired legs was a tough way to finish, but it should make us stronger.

    REMINDER — With all of the new AOs, we need new leaders and we need lots of headlocks. Please sign up to Q, and spread your leadership around to the many AOs. If you have not Q’d before, ask a veteran leader to give you guidance and/or split a Q with you. Keep encouraging friends, colleagues, and strangers to come out and try one of our workouts.

    Thoughts and prayers to Chum and his family. 2 Corinthians 1:3-4

    — Johnsonville