Category: Richmond, VA

  • Tour de Westham

    Eight runners posted for a chilly morning run in spring time.

    Here’s the route:

    Head west from the UR Commons and cut up to the parking lot between the Robins Center and the baseball field.  Go by the fraternities and take the break in the fence.  A left on Baldwin to Westham Pkwy.  A left on Westham and cross River Rd.  Down the hill to Westham Station (the lead pack ran back up the hill for bonus miles).  Take Westham Station out to the shopping center and pick up the abandoned road back to UR.  BT call an audible for more miles and we began the ascent up Ridgeway and down Roselawn to the finish.

    Total miles: 4.8 (about 0.5 extra for those who did a complete uphill segment at Westham Station)

    Fudd took us out.

    NMC

    Seven Pax were awaiting departure on the run and Fudd pedaled up on commandeered UR bike to shorten the commute to the AO from the house.  We almost had a Spider Run gears team of one.

    Eight is a great turnout for the new Spider Run.  Let’s keep it up.

     

  • Mary Mumford Running Club

    Running club started today at 330 today at Mary Mumford 15 or so kids form K – 6 posted for a running workout. A few parents also joined in.

    Bleeder and I led the group of 6 children in 3-6 grade. We were honored to lead Joseph, Patrick, Frank, Ezra, Susan, Bailey (for 1/2 the time) and Sarah (Bailey’s Mom).

    The Thang:

    1/2 mile warmup. COP with some stretching, SSH, Merkins, Don Quixote’s, and a modified lung as suggested by Joseph. Run a mile on the track, second COP. Lunges, crab walks, bear crawls. planks. Mosey back to gazebo. Flutter kicks and a classic rendition of superman led by Bleeder

    Moleskin

    Awesome to bring out the F3 style workout with elementary school students. They picked up on the counting really quickly. TYA had a few epic fails when it came to calling cadence. Note to self. Dont try a brand new exercise in cadence when you have no idea how fast or slow to run it.

    Bleeder and I both passed the background check. Whew!!!! Come on out at Mondays from 330 – 430. Joy to be able to help out with such eager participants.

  • Preblast: Circus Maximus

    When: 0530 this coming Thursday, repeating weekly

    Where: Mills Godwin High School. We will be parking in the small parking lot on the on the Ridgefield Parkway side of the school, which is on the other side of the school from the football field. If you are coming north on Pump Road, turn right after you pass the school.

    What to bring: For the first workout, bring yourself and a kettlebell — preferably one that you can lift overhead with one hand with some effort. In the future, bring yourself, a kettlebell, and a block. These instructions are subject to modification by pre-blast or otherwise.

    –Jville

  • Double triple check…and a Kotter

    Never mind the road block, 9 strong made it to the shovel flag this morning to start this week off with a bang.  Here is what transpired:

    COP (all excersizes IC)

    Split jumps X20
    Copperhead squats X20
    Arm circles X10 little X5 big. Reverso
    Dive bomber X10
    LBC X30

    THANG:

    Burpee suicides X3

    Triple check version 1 (4 rounds)
    -Step ups
    -Release merkins X20
    -Incline prom dates (audibled to cross leg lifts after 2 rounds)

    Triple check version 2 (3 rounds)

    -Wall squats

    -various abs (recommended: flutter kicks, rosalitas, american hammer)

    -run the loop

    Fire Drill

    5 minutes of Mary:

    -dying cockroach X20 IC

    -LBC X30 IC (led my Mr. Rogers)

    -Carolina Dry Docks X20 OYO

    NMS

    Welcome back to Conspiracy, who LIFO’d in during COP.  YHC had never met Conspiracy, so was a little nervous about him being an FNG.  Seeing as how YHC just stumbled thru disclaimer for practice, that kind of monkey wrench could send this train whirling off the tracks.  Anywho, glad to have you back, and really glad to meet you.

    Thanks to Toga for the mumblechatter at YHC’s expense.  It’s good to feel the love, brother.  There might have been a shot or two from Splinter as well, but YHC was trying to figure out next excersize too much to remember.

    YHC was going to do a round of burpee shuffle, but after reading Dogpile BB he decided to go with fire drill instead to avert yet another Siwrly sponsored mutiny.  Sometimes it’s easier to go with the flow, although combining the smoker that is “fire drill” with easy just dont fly.  That excersize is rough.

    YHC just finished reading “Freed to Lead” over vacation, and was trying to incorporate some of the tactics outlined there into his Q.  A standout quote was “if you cant do it, dont Q it” which ruined a couple planned items this morning after he was smoked after the first triple check (YHC’s arms were not going to make it thru curb crawls).  YHC still feels that he is “leading” from the back of the pack, so thanks for putting up with him this morning.

    Announcements

    Lots of new AO’s out there, so more Q’s are needed.  YHC is proof that anyone can do it.  It’s all about cracking out of that comfort zone.

    There is a half marathon trail run at Riverrock on May 22.  Although not an official #CSAP (yet), there are at least a couple of the pax that are planning on competing (Lab Rat is signed up).  Also, on May 20th evening there is a 5k mud run, May 21 morning a 10k trail run.  Riverrock is the RVA’s premier outdoors event.

    See TYA or Wedding Singer regarding Earth Day 5k, competitive mosey wave.

    AYE!

    Lab Rat

  • Balboa: Vasco Nunez or Rocky?

    Three PAX showed up for a trail run on the second Sunday of Easter and Spring Break.

    The Thang:  Northbank to Texas Beach trail, Texas Beach trail along the beach past the pump house to the end, circle back using the trail along the railroad tracks.  Cross the railroad tracks at the pump house, using the man-sized whole in the fence instead of crawling around barbed wire.  Turn left to head west, cross additional obstacles, cross back over the railroad tracks to pick up another trail along the shore.  Pass under the old RR bridge, continue to almost the Powhite Parkway Bridge until thorns, tall grass, and the threat of lyme disease made turning around inevitable.  Cross back to the north side of the tracks, take another trail back to the pump house, cross Pump House Road.  Take the trail to the left of the pipeline trail (Dogwood Dell Hiking Trail?)  for about a 1.5 mile loop, pick up pipeline trail to the amphitheater, and back down Love Hill to the parking lot for COT.

    NMS: YHC was in an exploring mood, and the PAX obliged.  YHC wanted to learn the new trails before the critters and growth accompanying spring arrived.  Texas Beach and the trails next to the river were in great shape and flat – they would be good for beginners, though crossing the tracks required careful maneuvering.  Crossing the dam near the end of Texas Beach required climbing up to the railroad tracks and carefully crossing the bridge on the tracks.  Toga noted that we probably would not be able to hear a train over the rushing water.  TYA commented, and PAX agreed, that the trail loop around the pipeline trail would be excellent for mountain biking.

    Announcements: Prayers for the Bucket family.  Support the new AOs: DaVille, UofR Run, Circus Maximus, W Dog.

     

  • A parking crisis at Gridiron

    8 RVA PAX and 1 Charlotte visitor entered the gloom, with storm clouds swirling, to gather around the Shovelflag flying perfectly in the wind.  It went down like:

    COP:  30 SSH, 20 Merkins, 20 Freddy Mercurys, 25 Carolina Dry Docs, 20 Don Qs

    THE THANG:

    Mosey to Upper field for:  The Beast –   Rnd 1 – Burpees ,  Rnd 2 – WWII Situps, Rnd 3 – Tuckjumps, Rnd 4 Carolina Dry Docks, Rnd 5 Flutterkicks, Rnd 6 – Burpees again

    Mosey to school entrance for Triple Check – Run, Elbow plank, & People’s chair

    Mosey to picnic tables for: 30 Dips, 20 Step Ups each leg, 20 Derkins, Repeato x2

    Mosey to center field for:  Ring of Fire – leg hold 6 inches & Rosalitas.  Finish with CDDs AMRAP.

    Back to the Flag for COT, Earthworm took us out.  Prayers go out to Chum Bucket – so sorry for your loss.  All the RVA PAX is keeping you and your family in our prayers.

    NM:  So the PTP parking lot is being completely re-paved, which means the PAX had to find a way to park in the school lot.  Since the next turn in does not lead to a parking lot, rather a big bus loop, the PAX had to choose to hop a 3 inch curb over to the parking lot or go all the way around to the front of the school and back down.  YHC and Jville chose the former while the rest chose the law abiding alternative.  Circle K was finally convinced after much cajoling that his Jeep Cherokee could handle hopping the curb, after which he put it into 4WL and closed his eyes while he drove over.

    The rain held off for the entirety of the Beast and decided to open up during the Triple Check.  TClaps to Jolly Rancher for burning through the Burpees during the beast.  YHC borrowed the 2 rounds of Burpees during the beast from Wedding Singer’s 45MoM this week.  That was rough to bookend the beast with burpees.  The rain really opened up during the ROF, making sure the PAX was extra soaked to finish up.

    Great to have Pigskin join us in the Gloom, congrats on your new addition to the family and strong work today.  Nice to see White Deer so much stronger since when he originally posted in January.  Circle K mentioned to YHC after the beatdown he was surprised at the lack of BearCrawls during this Q,  YHC wasn’t aware that is a calling card but will be sure to include those next time just for you,

    Announcements:  More New AOs launching this week – W Dog on Wednesday at Dogpile & Circus Maximus on Thursday at Godwin HS.  CM at Godwin is a Kettlebell workout, BYOKB.  Rumor has it Earthworm may even post during the week at the new Godwin AO this week.

    April Challenge is 5,000 Carolina Dry Docks.  Not too late to sign up!  CDD count this morning was 125.

    Pleasure to lead this PAX in the gloom this AM.

  • 03 28 19 63

    At least 7 Faithful posted for a monday morning punisher beatdown (since YHC did not post until now, I cannot say for sure how many….if I missed you please let me know). Theme for the day was 03 28 19 63, TYA’S entrance into the world.

    The Thang:

    3 burpees (modified slaughter starter…much easier than 20). Mosey to front corner of the School. 3 more burpees, 28 plank jacks, 19 side straddle hops, and 63 LBC’s. Mosey to next corner of school. Four corners for the rest of the workout. First corner 3 burpees, second corner 28 Lt Dan’s, third corner 19 Merkins, and fourth corner 63 little baby crunches. Repeato until told to stop. Mosey back to shovel flag. 3 more burpees for good luck

    Naked Moleskin

    Great to be able to lead on my 53rd birthday. Truly an honor to be part of this group and quite humbling to be given the opportunity to lead. It is a blessing that after 53 years on this earth that I am alive and able to exercise my mind and body in the gloom when ever I choose with this great group of guys. If I had been born in a different time, I would likely not be able to be out there…I am thankful for every additional day I get to be out there.

    Pretty simple workout today. Only one COP and a four corners. Easy for an old man to remember. Sometimes, however, the simplest workouts are the hardest. Trying to run after 28 LT. Dan’s was a challenge.

    I also picked the workout today because I was behind on my miles for the monthly challenge of 100 miles. We got 3+ miles in today to help with the goal. Sorry to Bleeder for the run heavy workout. Not very accommodating to a great friend.

    See you back out there in the gloom. Hoping to Q on number 54 and forward.

    TYA

  • Notable presence of law enforcement

    11 gathered on a damp, dark morning for what YHC hoped would be a sufficient beat-down. Here’s what transpired

    COT: DQ, SSH, LBC, Flutterkicks, Merkins with escalating Burpees in between

    Modified Dora: 150 Merkins, 150 Flutterkicks, while partner runs up Carillon stairs and performs a designated exercise before coming back down

    Touch a Tree: 1-3, 4-6, 7-9. Perform stated exercise at each tree. Repetitions correspond with tree number. (Burpees, Merkins, WWII)

    Down and up hill: Perform merkin at base, and Burpee at top. Jacob’s ladder from 1 rep to 6 reps.

    Field: Squats at each yard line (25, 50, etc). Out and back. Return running backwards. Finish at 8 reps.

    Run Loop: Alternate between Merkins (5) and LBC (10) at each marker.

    Finish: Burpee (drop and roll) shuffle.

    Moleskin:
    A number of PAX noted the large police presence as we arrived at the AO. Out of concern there was a fugitive about, we briefly discussed safely securing our car-keys before venturing into the gloom. All pretty much went down as planned with YHC calling some audibles in the interest of time. As we were preparing for the Jacob’s ladder, Sippy demonstrated his PhD-level acumen by quickly deducing which side the PAX would end up. That routine appeared to tire the PAX out a bit which left YHC pleased. Shout out to those who did the entire loop and went back to complete extra stations just everyone could finish together. YHC experienced some insubordination during Burpee shuffle – with some shifting to stop-drop-roll (Swirly-influenced). That said, I commend such initiative…(YHC wondered later if paid Seal Team instructors have to deal with such dissension in the ranks.)

    Anyway, we welcomed an FNG courtesy of Garbage Plate. Discussion regarding his vocation as a physician lead to “Malpractice”. Welcome sir and we hope to see you again. (Note: YHC/Q is still mulling this one over…favoring “Call-J” instead…stay tuned, perhaps we can get some help from DK on this)

    Good chatting and F3-Corporate planning conducted at ET afterwards.

    Saab out

  • April fools run !

    11 faithful showed up in the gloom thinking they were going to run but April fools – Swirly is the Q and we had enough running during the March 100 mile challenge… April Fools – here is how it really  went down…

    Old School : 4 milers – run to Malvern back to Three Chopt and back to Commonwealth. 5 milers run to Roseneath – Three Chopt – Commonwealth 6 milers run to Boulevard – Three Chopt – Commonwealth.

    A beautiful warm morning before the rain…. Glad we got that in fella’s – way to push it ! The hard work you do in the dark will prepare you for both the joys and the challenges of the light! We were missing our RAMM Gears pax this morning – wish them all well as they compete in a race in Daytona.  Thanks for taking us out this morning Sippy Cup – well said buddy. Saab has dogpile in the morning – Honeydo has Gridiron. Reminder : new AO’s start this coming week. Please make sure you tell a friend, a neighbor, a co-worker about F3 and invite him to a workout – plenty to choose from… If you have not Q’d yet and would like to or are thinking about it reach out to one of us we would be happy to assist you. Thanks for joining us this morning Pigskin – come back and join us anytime your back in town..

    See ya’ll in the gloom…..

  • April Monthly Challenge

    Time to get back to upper body for April – 5,000 Carolina Dry Docks.  That is 167 a day.

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing