Category: Richmond, VA

  • Enter Olaf- “imagine how much cooler I’ll be in summer”

    Wow it was cold!  Wow we still had 14 post, and wow that we had an FNG on the coldest day so far!  14 (including the newly anointed Olaf) posted for frigid fun at 45MoM, and here’s how it went down:

    Run the loop around the school grounds for warm-up: 10 merkins, 20 SSH, 10 werkins, 20 180 jump squats (cadence was dropped due to Q not being able to follow his own cadence), 10 clerkins, 25 LBC

    Mosey to soccer field for: run to far side 10 burpees, run back, 10 squats, repeat 3x

    Round 2= run to other side of field for 10 diamonds, run back for 10 mtn climbers, repeat 3x

    Mosey to tennis court (I think it was under the snow and ice?) for triple check= p1 runs, p2 LBCs, p3 people’s chair with arms out, repeat rotation 3x

    Mosey to flag for COT

    Moleskin:

    Yes, call the whambulance, but it was cold when we started, sort of got less cold in the middle, and then got colder in spite of the ball of man at the end.  I say all that to emphasize the fact that we still had 14 post for winter games.  Great job PAX!  We also welcomed FNG Olaf to the mix, and he’s got to be crazy.  Who posts for their first when the windchill is -2, #WildMan?

    Speaking of snowmen, the PAX as a whole looked like an 80s ski movie.  Pelosi noted that he hadn’t worn his ski pants since the 80s, #Rad.  YHC also heard from one F3 wife that one of the PAX was uncertain about the effectiveness of these workouts in the snow.  YHC accepts the challenge and will fix that wagon at DogPile.

     

  • The Source of Truth

    The Thang

    Mosey to middle of the crisp untouched snow covered field

    COP

    20x SSH

    15x Mountain Climbers

    20x Imperial Walkers

    20x LBC

    Zombie Walk

    To middle of bus loop then jog to the Tennis Courts

    Escalator Four Corners

    10 Merkins

    10 Merkins, 20 LBC

    10 Merkins, 20 LBC, 30 Deep Knee Bends

    10, Merkins, 20 LBC, 30 DKB, 40 SSH

    Plank & unwind

    40 SSH, 30 DKB, 20 LBC, 10 Merkins

    30 DKB, 20 LBC, 10 Merkins

    20 LBC, 10 Merkins

    10 Merkins

    Mini Beast

    At the end of each court (4) do 50 LBC to plank

    Rinse & repeat

    At the end of each court (4) do 10 Merkins to plank

    Lunge back

    Mosey to flatly packed snow in parking lot

    Johnny Cash

    Pax circles and holds Dead Cockroach position while each member counts 10 LBC

    Repeat with 10 merkins

    Top off with another 10 LBC

    Mosey to the Shovel Flag for COT

    Moleskin

    YHC has been looking forward to an AO much closer to home.  The good news for the rest of the PAX is it was a beautiful, crusty, icy & snow covered Gloom just the way F3Richmond likes it!  Sunny & 70, as always!

    Bleeder took full advantage of the opportunity to perfect his donuts on the pristine snow.  Evidently he had a little extra time on his hands after picking up TYA at 0449.50.  A note for future reference; you do not have to go through Customs on the way to the south side.

    TYA did bring his curmudgeonly spirit across the river, it will be noted however after 15 minutes in the snow covered Gloom his spirits changed and the delightful, kind, & gentle TYA returned.  YHC is not sure if it was the flashback to childhood memories in the snow or the mumble chatter with Wedding Singer reliving the Pats 28 -0 victory over the Seahawks .

    As always the counting during the COP is still a work in process.  This time however Iron led the charge cleverly leaving out a couple of numbers along the way.  The tone was set for the rest of morning.

    TCLAPS to Wilson & Wedding Singer for actually doing lunges with proper form, well done.

    The six pack mini-CSAUP is still a possibility for YHC, Bleeder, & TYA.

    It should be noted that Wilson’s wife did grant permission for him to attend, hmmm, should we ask her to give Toga’s wife a call?

    See you next week.

     

  • Sunny, 70 & Snow!

    8 Faithful posted this morning, all of whom arrived via a GM 4X4,  A nice 6″ layer of Snow covered the Big Ball.

    THE THANG

    Bleeder Q

    Mosey to COP beyond the Gate

    15X Snow Angels

    15X SSH

    15X LBC

    15X Don Quixote

    20X Hillbilly’s

    Mosey Back to  Parking Lot

    Triple Check

    One man Plank,  One Man LBC, One snow Shovel a Parking Spot,  and Switch.  Three parking spots to Clear

    TYA Q

    Mosey to Basketball Courts

    Triple Check

    One man Plank, One Snow shovel a path,  One Man Suicide,

    Repeat with Shuffle

    Six Minutes of Mary- Dealers Choice

    LBC, Hello Dolly, Rosalita, Toe Reach, and Superman

    COT

    Moleskin

    LugNut was first to arrive in the AO with his GM 4X4,  He noticed that someone had been doing Donuts in the Parking lot,  It looked like it had been performed by someone who had some serious driving skill.  TYA, PELE, and YHC arrived in the next GM 4X4, followed shortly by Fudd, Pelosi 5-0 and Toga in the next GM 4X4.  Brain Tumor came in hot in his GM 4X4 just before post time.

    The Pre-Workout discussion centered around the ability to arrive at the AO with a 4X4.  It was noted that in the Carolina’s, some groups opted for Self-Qing when inclement weather struck,  I don’t think the RVA nomads are advanced enough for that type of procedure, TYA made some suggestions on the possibility of a Self-Qing process.  There was further discussion about why AO’s were supposed to be close to your home.  YHC is not sure anyone who posted lives very close to our AO today,  but it was just fun trying to get there in the White Gloom.

    As we gathered, TYA and YHC stepped up to Q.  It was noted that the Google Spreadsheet needs more Qs to sign up.  SO PLEASE SIGN UP > OTHERWISE THE BEAT DOWNS BECOME BRUTAL!   https://docs.google.com/spreadsheets/d/1Dx2qsu9vXun_NFgeD0GDKwQ6G2f5a-AKQq4IYk2eAJY/edit?pli=1#gid=1811996962

    LugNut and TYA both donned running shoes, while the rest of the PAX wore boots.  TYA commented that his feet were could after the workout,  6″ of snow will do that with running shoes;  Lug Nut did opt for sweatpants today versus his normal shorts.

    We were the first PAX to ever start a COP with snow angels in Virginia,  most of the PAX pointed out that snow angels were just SSH on the ground.  YHC had some prior thoughts to that,  the resistance on the Snow was heavier than I had planed.

    As we moved to the first Triple check and picked up the snow shovels,  Somehow the strongest group ended up with TYA’s “super” snow shovel and completed clearing their parking spots in rapid pace.  Pele realized removing his snow from one parking spot, he could easier deposit it in LugNut’s parking spot.  Lug Nut appreciated the additional effort.

    Moseying to the Basketball Courts,  continuing the Snow Removal Theme.  TYA created what felt like an ice hockey rink surface as snow was removed from the runners path.  Brain Tumor commented the runner on the path could run, just not stop.  Suicides with snow on the ground were less basketball oriented and more Ice Hockey focused.  With a few minutes left in the Session,  YHC employed his remote start for his 4X4 to get the defrosting process rolling.  Brain Tumor and Lugnut assumed YHC had his portion of the triple check in the Truck.

    Workouts for the rest of the Week

    Wed Swift Creek Middle 0530  NEW AO  LUGNUT ON Q

    Thur Mary Munford 0530

    Fri Mary Munford 0530 –RUN

    Sat Dogwood Dell 0600

    Sat Pouncey Tract 0700

     

     

  • How far does this AO go?

    Lug Nut planted the shovel flag in the frozen ground, and waited to see if he was the only one to show up. Shortly before start time, there was a Q sighting, and before all was said and done, 4 faithful PAX enjoyed some great fellowship and a good beatdown

    BEATDOWN:

    COP: SSH x20, Merkins x10, Flutter Kicks x15, LBCs x20, Imperial Walkers x20
    Mosey North along Pouncey Tract to Striker Park
    Dirty MacDeuce: do 12 reps of 3 exercises IC and then run a lap.
    – Merkins, Hello Dolly, Jump Squats
    – CDD, Rosalita, Alternating Leg Lunges
    – Peter Parker Push-ups, WW2 Sit-ups, Calf Raises
    – Plank with jump up to hands and back, Reverse Crunches, Burpees
    Mosey back to field in front of the school.
    Kak-a-Laky Choo Choo – all PAX line Up along the sideline, with everyone side-by-side in the plank position. Last man in line gets up and hops over the legs of each PAX in the line and then planks at the end. Continue with each man until the plank line reaches the other sideline of the field. Turn back around and go approximately halfway back across the field
    Mosey to the wall in front of the school
    Triple Check
    – First time: one PAX runs to cone and back, one PAX planks, remaining two PAX do People’s Chair. Once runner returns, rotate. Each group does each exercise 1x
    – Second and third time: one PAX runs to cone and back, one PAX planks, remaining two PAX do Balls to the Wall. Once runner returns, rotate. Each group does each exercise 2x

    FROM THE PEANUT GALLERY:

    IHC carried his phone the whole way, with intent to do “Bring Sally Up” again. Time management was not performed well enough to get to it.

    Incidentally, the Q felt a phantom buzz in his pocket, thinking it was @Viral calling to say he was lost on the way there. No buzz, no Viral. Phantom buzz continued through the day on Saturday.

    T-claps to @Fudd for doubling up — coffee & donuts at #DogPile, and then killing it during the second half of the workout here.

    Perhaps the first time that 100% of the PAX went for coffee afterwards? Great fellowship and the caffeine helps to offset the tendency to make it a lazy Saturday post-workout.

    On this Valentine’s Day weekend, don’t forget to show your peeps that you love ’em!

    @Lug Nut has laid out the challenge to the Richmond PAX — Can you hit all 6 workouts this week to call it a “6-Pack”? HDHH counts as bonus!

    ANNOUNCEMENTS:

    NoToll – 5:30AM Tuesday at Huguenot Park. Q needed!

    <To Be Named> 5:30AM Wednesday – New workout at Swift Creek Middle School. Lug Nut Q

    HDHH – American Tap Room at Willow Lawn, 5-7PM on Wed 2/18

    45MoM – 5:30AM Thursday at Mary Munford Elementary. Q needed!

    RAMM – 5:30AM Friday at Mary Munford Elementary

    DogPile – 6:00AM Saturday at Dogwood Dell

    GridIron – 7:00AM Saturday at Pouncey Tract Park

     

  • I Heart F3

    6 posted for a brisk Vanlentine’s Day/Wear Your Sexy Hat workout.  Being such a loving holiday we partnered up for the workout.  Here’s how it happened:

    Mosey to circle by the Carillon for warm-up: 30 mtn climbers, 20 Imperial Walkers, 15 merkins, 20 Don Quixotes

    Mosey to pull-up bars for partner fun.

    • P1 does 10 pull-ups, 20 dips, 30 leg raises (turned out to be more than YHC thought)
    • P2 run up and down Carillon steps
    • Flapjack and repeat 3x

    Mosey to the bottom of the pump house hill forest road for “Love Hill”

    • P1 runs to top of hill while P2 does lunges
    • P2 switches with P1 but starts lunges where P1 left off
    • Repeat with walkout push-ups and bear crawls till both reach the top of the hill

    Mosey to amphitheater for wall crawlers around the ring in both directions.  Finish with legs hanging over stone steps for leg raises.

    Mosey to flag for COT

    Moleskin:

    What a glorious morning full of love and warm feelings!  The PAX grumbled a bit, but YHC took that as “Hey Toga, we really appreciate the creativity.  This is a terrific way to utilize the AO, and I know we’re all just happy to have you as Q this morning.  <shy smiles> gosh Toga, you’re just the best.”  After I wiped a couple of tears from my eyes at the end of this hugfest I realized that YHC felt a bit warmer inside for being a part of this PAX.  Happy Valentine’s Day to all, and to all a good post!

    Next Workouts

    Huguenot Park (Southside) NoToll Tuesday 0530-0615

    Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

    Hump Day Happy Hour American Tap House Wednesday 1800 til?

    Mary Munford 45Mom 0530-0615 bootcamp

    Mary Munford RAMM Friday  0530-0615 Run

    Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

  • One chaser eats the other goes hungry!

    The weather man said it was 18 degrees and windy with a wind chill of 8, but the PAX all agreed that it was 70 and Sunny.  The PAX was four strong for today’s run in the Gloom in RVA.  All Friday run veterans

    The Thang:

    Fox Chase round X.  Two routes, the foxes (Swirly and Bleeder), take a lap around the school, then head out to Grove.  The chasers (Fudd and TYA), head to Grove, turn right until they reach Hamilton, turn around and the chase is on.  Everyone then runs to Grove and Three Chopt, turns around and runs around the school and back to the shovel flag.

    Moleskin

    Swirly hasn’t missed an F3 workout in Richmond since the Great Depression (same year as TYA was born).  He continues to impress, getting stronger and stronger everyday.

    The day was won by Fudd today.  He started at a slow saunter with TYA and then ramped things up once we hit the turnaround point at Hamilton.  He caught the foxes a half mile or so after the turnaround at Three Chopt.  I think we need a fox for Fudd next time.  Maybe Conspiracy or Orville.  I also would like to see a race between Fudd and Toga.  Still not sure who I would bet on, but out of pure principle, I would go with Fudd.

    TYA did his best to chase down the two foxes at the end of the run, but ended up about 50 yards shy of the goal.  He saw the group turn at the school and turned on his afterburners (if you could call them that).  Although he made up most of the distance, Bleeder and Swirly made it to the shovel flag first.

    Very little second F after today’s run.  The wind and slight chill in the air left us all wanting to get back to the comfort of our vehicles (and eventually our homes) as quickly as possible.

    Swirly and Bleeder had a spirited conversation for the first mile or so.  Topics discussed included the North Carolina driving tests and F3 RVA T-Shirt design.  Bleeder commented that three weeks ago, he would have been incapable of holding any kind of conversation on during a run.  Progress!

     

    See you in the Gloom next week.

  • Daily Double

    14 Faithful posted this AM in the Gloom,  the warm glow of the light from JBL speaker across the Field made it feel Sunny and 70.

    THE THANG

    Mosey around Mary Munford to COP

    20x SSH 15x Mountain Climbers 20X LBC 20X Imperial Walkers

    Mosey to Tennis Courts

    Bleeder Wind Sprints 50% down and back , repeat at 70%, 100% down, Repeat

    Mosey to the Tree Line for double 11’s

    11 — Burpee, LBC, run back to Tree line, Repeat 11 with LBC, Rosalita

    Mosey to Center to Field

    Push O Rama

    Merkins, Werkins, Merkins, Finger-Tip, Diamond Push-ups

    Mosey back to SF

    Six Minutes of Mary, LBC, Hello Dollys, Freddie Mercury

    Superman 2x through

    Plank off

    Two minutes Regular, then Drop to Elbows

    COT

    Moleskin

    A quiet group this morning, the thought that it was Sunny and 70 was internally focused as the PAX gathered. Toga and Pucker were LIFOing, they caught the PAX well before the first COP hit it’s Stride. Chum Bucket was not wearing his traditional Capri Pants from Tuesday’s Wedding Singer beat down, I think the weather must have been “worse” today or maybe the wash cycle on capri’s is only weekly. YHC noted that the famous tennis player Rafael Nadal wears capri’s frequently;  John McEnroe has been the only one to negatively comment.

    Heading to the Tennis Courts,  between the sets of Bleeder Sprints, kudos to Lug Nut’s daughter for passing her Driving test the First time,  YHC is sure that she has inherited some of Lug Nut’s driving Skill.  It was noted that OBT had some difficulty with the North Carolina driving test; that course is probably not offered at Harvard, or perhaps the NASCAR section of the test is more challenging for the non-racer. YHC is certain that if the test sections had included T-shirt design delivery or a section on Hybrid drive technology, OBT would have passed the exam with flying colors.

    As the PAX moseyed to the Field, the PAX noticed/heard the illuminated JBL speaker,  some of the PAX headed toward the light.  The PAX was then diverted to the Tree Line for some double 11’s. YHC needed someone extra motivation during the double 11’s,(and if the songs stopped,  good luck finding my phone on a dark open field.)

    With the PAX on high Volume for Superman,  several sounds of laughter came from the group of Tomatoes that were also in the AO this morning.

    THE Scream is continuing his mental prep of the F3 RVA logo.  Loose Goose and Toga, both, asked if the design was in the Mental Imagery phase or Mental Construction phase.  Either would be considered Progress.  A paint by numbers design has been performed,  however, it will only be displayed in private,  The Scream wondered if once his Art gallery show was done, he should be able to execute on the Design Project and move it from Mental to the Physical form.

    The PAX is looking forward to launching our 6th workout next week at Swift Creek Middle school.  Lug Nut is Qing!  Who in the PAX can hit all 6 next week,  It will be a lot of Driving and Sweating,  all you need is a Positive Attitude(& a Valid Driving License)

    Next Workouts

    Mary Munford RAMM Friday  0530-0615 Run

    Byrd Park/ Dogwood Dell Dogpile Saturday 0600-0700

    Pouncey Tract Gridiron Saturday 0700-0800

    Huguenot Park (Southside) NoToll Tuesday 0530-0615

    Swift Creek Middle (Soon to be named/ a name all will look up to)  Wednesday 0530-0615

    Hump Day Happy Hour American Tap House Wednesday 1800 til?

     

  • Preblast – New AO – Swift Creek

    F3 Richmond continues the march across the Metro area bringing a Sunny and 70 forecast into all areas of the city.

    The PAX will launch from the Swift Creek Middle School bus loop parking lot into the Gloom of the athletic fields for a bootcamp style workout.  Firing off at 0530 for 45 minutes of torturous pain across the Fields of Joy and around YHC’s favorite weapon, basketball courts.  Many other options may prevail, hills, stairs, tennis courts, football & baseball fields and track will provide many opportunities to bring the burn across the mighty James.

    Physical address is:  3700 Old Hundred Road South, Midlothian, VA 23112

    What else are you doing at 0530 to inspire and be inspired?  Fitness, Fellowship, and Faith

    See you there!

  • My Bloody Valentine

    Eleven of the faithful attended Wedding Singer’s virgin Q in the rainy, sneety (sleet and rain per Toga) weather at Huguenot Park. TYA planted the flag, that may or may not have fallen over, mere speculation, near the basketball court.

    The Thang:

    Mosey to entrance of park. Disclaimer.

    25 Side Straddle Hops

    20 Imperial Walkers

    20 Little Baby Crunches

    20 Don Quixote

    Mosey to basketball court.

    Mercutio’s Nightmare

    Double suicide with Burpees at each touch of the starting baseline

    Single suicide lunges on the way down, run on the way back

    Double suicide running forward down the court, and running backwards back to the baseline.

    Mosey to far parking lot.

    Burpee/Merkin 8 count. Increasing merkins by 1 on each burpee up to 8 total and then back down to 1.

    Mosey to a slopping wet soccer field for triple check – run, plank, leg ups on bleacher. Three times through.

    Mosey back to parking lot for four corners – 10 count burpees, werkins, ball dippers, slow bending squat.

    Mosey to SF

    COT

    The Moleskin:

    Perhaps one of the worst weather workouts in the gloom yet, but the PAX still pulled through with double digit numbers. During the warm up, laughs were abundant amidst the torrential weather coming down upon us. With his hoodie over his ears, virgin Q Wedding Singer assumed the laughter was directed towards himself, perhaps his cadence. The matter was quickly revealed though to the chagrin of Chum Bucket for wearing what appears to be capris. Leave no man behind, leave no man donning capri workout pants unattested.

    Mercutio’s Nightmare – new workout for the crew. In honor or Valentine’s Day week, and based up upon the Shakespeare’s Romeo and Juliet, Mercutio’s Nightmare is a double suicide with exercises filtered in.

    Thanks for attending everyone, looking forward to the next Q.

    -Wedding Singer

  • Free Hugs @ #dogpile!

    Seven men posted for a solid workout at #dogpile!

    The Thang:

    Mosey around the VITA track at a good pace to warm up.

    10 Merkans while waiting! Could not just do the regular plank!

    COT – Disclaimer

    30 SSH, 30 Mountain Climbers, 30 Merkans

    Mosey to Carillon stairs.

    Run stairs – Circle w/ 10 Imperial walkers at landing (5 each leg)

    Quick mosey to grassy area

    6 Minutes of Mary

    20 Dollies, 30 LBC, 30 Freddie Mercury, 20 Rosalita, 10 seated twists, 10 up & ups & **new exercise** 10 cross leg lifts

    Mosey to pull up bars

    10 Pull ups, 10 dips, 10 deep squats (with Conspiracy disclaimer for good form!), & 10 Merkans! 3 sets

    Mosey to theater seats

    Box jumps

    Up – Jump every step

    Down – Derkan & SSH (every other step

    Up – Jump every step (every other 10 incline merkans)

    FNG forgot sweatshirt at bottom……………….so we ALL went back.

    Ran the stairs to finish workout!

    COT

    Moleskin:

    The one time YHC thought it was safe to start 30 seconds early…………………….the FNG had to catch up! Lesson learned.

    Solid performance by the PAX. A little winded after the stairs! 6 minutes of Mary was tough and heard a lot of groaning (Q got smoked)! No breaks between exercises!

    Box jumps were new and exciting.  A lot of possibilities there! Funny that as we were doing these the 6 minutes of Mary seemed easy! Who thought an incline Mercan could be so damn difficult!

    The end is where it got awkward………………….Brain Tumors fault. He EH’d FNG – Huggie!

    Everyone got hugs…………..YUP you read that right! BRO HUGS!

    All kidding aside Huggie is in mad good shape and will like push all of us to move a bit quicker!

    After a solid finish Oyster & Wilson took the Loose Goose challenge and decided to see what he was bringing.

    Yeah…………..we got smoked right at the end!