Category: Richmond, VA

  • Back to the hills

    16 faithful runners and 5 gear heads showed up on a beautiful spring morning. Weather was perfect, 70 and sunny.

    The Thang

    All take a right onto Grove and run to The Boulevard, turn around and run to Malvern. Turn around at Malvern, run down the hill to Hamilton and Back. Keep looping the hill until the Q says its time to go back to the shovel flag.

    Naked Moleskin

    Time to start prepping for the Blue Ridge Relay. We have been getting some miles in, but other than Sunday trail runs and Love Hill we have hit very few hills. So time to use what we can on Friday’s and get the legs in shape. So we did hill repeats on the Malvern hill. Several PAX afterwards (and during the next several days) that their legs were a bit sore. Mission accomplished. Just need to bang on the hills for another 5+ months and we may be ready for the BRR. Worst case, the hill repeats will make our normal running a bit faster.

    Directions were very clear on route today. Including the direction that I would let everyone know when to head back to the shovel flag. Despite that, I was asked numerous times if it were time to go back. As legs got tired the question became more frequent. Finally at 6:10, as planned, I let everyone know it was time to head back. Only PAX that I know about who did not follow directions was Saab, who decided to take an extra lap and still almost beat YHC back to the flag. He and Swirly turned the jets on the way back home and we close to a sprint when arriving back.

    Announcements

    MM running club starting monday 4/4 330 pm to 430 PM. Let me know if you are available. Should be a fun time.

    BRR coming up in September. Sign up with TYA. It is a blast. All plans are made and we just need to get into shape now.

    American Society for Suicide Prevention golf tournament is coming up in April (or May) Ask Fudd for details. Two F3 foursomes already signed up.

    Many new Ao’s coming on line soon. Great job all. Keep EHing folks to fill up our new venues.

    TYA Out

  • A Bridge and a Cross

    14 Pax showed up in the gloom in perfect 45 degree workout weather.

    COP

    20x small arm circles each direction

    10x helicopters

    15x Don Quixote + 5x more stretch

    20x Imperial Walkers

    30x LBCs

    10 burpees OYO.

    Mosey to toll booth.

    Run across bridge up to the street on the opposite side.  Yo-yo back to the slowest runner until all are at the top of the opposite hill.

    Plank and 20 merkins.

    Run back down across bridge to toll booth, with 2 burpees at every light pole.

    Carry the cross.  Start at the base of the hill near the toll both.  Partner carry up the hill to the brick building. Switch with your partner when you get tired.

    Mosey to the pullup bars for partner pullup ladders.  Alternate pullups 1,2,3,4,5, then chin ups back down 5,4,3,2,1.

    Mosey to the Carillon for 4 stations of the cross.  Station #1: West grass circle.  Break dancers for 2 minutes.  Station #2: Top of carillon platform. Broad jumps around the carillon-1 lap. Station #3: North end of carillon field. 2 minutes of burpees. Station #4: East grass circle.  Box cutters for 1.5 minutes.

    Mosey back to flag.

    Announcements.

    New workouts: W-Dog at the Carillon starting on April 6 at 5:30 am.  Circus Maximus at Godwin High starting April 7 at 5:30.

    EF Hutton requested softball players for his church team.  Talk to him if you are interested.

    COT.  YHC took us out.

    Moleskin.

    For those of you keeping track of miles this month, we covered about 3.2 today during the workout according to his GPS.  Good work, men! Flash Dance mentioned that he felt relatively better this time around, and it was good to see so many pushing it hard back across the bridge.

    Welcome back to Blood Test who made his first appearance in a while.  And welcome to The Carpenter who first posted at DaVille on Tuesday.

    Compared to the last Bridge run done this winter, we appreciated the warmer weather and relative lack of wind.  Spring is here!

    Partner pullups were a clear favorite again.  T-Claps to Swirly and Saab who were able to get through all of the reps unassisted.  YHC is convinced that Swirly’s secret power comes from his loud grunting.  Grunts replaced mumblechatter for everyone during these.

    The stations of the cross workout was interrupted by a small white terrier who took a liking to Saab’s face.  Undeterred by the attention, Saab continued to do the break-dancing exercise while the dog licked his forehead.  Way to focus, Saab!

    Being the Saturday before Easter, YHC snuck in some Good Friday themes today.  It seems a little sacrilegious to call it a Good Friday themed workout, but some of the workout was borne out of reflection on Jesus’s suffering on the cross.  Not that our suffering could hold a candle to his, partly because he had to go it alone.  It was a pleasure being with you and leading you today, and it was good 2nd F hanging out with you at E-T afterwords.  Happy Easter, men.

  • Spider run on Tuesday (inaugural?)

    When: Tuesday 3/29, 5:30 am
    Where: University of Richmond Bookstore/student commons (parking lot near said Commons and lake) – AKA Gryffindor hood
    What: Run (4 miler)
    How: By tackling many uphill climbs

    This run will involve much elevation across a variety of areas in-and-around U of R. For those who may want to do fewer miles (or decide later that the route is too punishing), there will be options to switch to shorter distances.

    Thanks to Marv for initiating this. Please let us know if you are interested.

    Saab

    Starting location: 37°34’34.1″N 77°32’18.6″W
    Route: http://www.gmap-pedometer.com/?r=6827798

    Alt Route: http://www.gmap-pedometer.com?r=6838912

  • Which building is Gryffindor?


    4 Gear Heads and 16 Runners Plus a LIFO arrived for some serious Sunny and 70 Cardio work. All exchanged pleasantries in the normal fashion before heading in their groups specified direction.

    THE THANG

    Down Grove for some indian run Gears Style; right on Three Chopt Left on Tawano Left into Univeristy of Richmond for several loops and gauntlet/hill intervals.

    Moleskin

    NO Tools explained to the other gear heads that the wind would be a factor in todays ride, which gave chase to the Indian style sprint down grove. Happily, Ricky Bobby’s new ride came in handy for the more road oriented spectacular that become todays ride.

    As we entered the University, The Sheik took the lead and proceeded to give everyone pleasant tour around his Alma Mater , as we climbed the hill on the other side of the lake, admiring the stunning architecture, NO tools proceeded to ask “So, which building is Gryffindor?”; which was followed by, as you can imagine, several more Harry Potter’s styled jokes, Was Snape’s office near the Cafeteria, followed by my personal favorite, Can you also play soccer on the Quidditch field? The Pax passed several buildings and fields where the Sheik spent time playing football, Studying, etc. At one point The Sheik exclaimed I did my best work in that building right there. Not knowing we had just passed the Cafeteria, NO Tools said, “Was that your dorm? Never mind, I’d rather not know.”

    As we looped around the campus, The Gear PAX discovered that a road Closed sign may appear to be quite similar to a field closed sign; However, unlike the city, A massive barricade followed by a 6 foot fence, will actually stop the PAX from trying to cross; The gauntlet through the building challenged the PAX bike evasive maneuvering skills. Ricky Bobby was glad to report that his new bike could navigate the right angle turn effectively.

    On the Loop back to Three Chopt, No Tool made an attempt to run across the Baseball field; but the field was closed(no signage was apparent.)

    The Hill Climb back to Three Chopt was quite effective at wearing down at least half the PAX, whilst the other Half was ready for more.

    Announcements:

    New AO’s and Workouts coming online

    April 6th W Dog- Dogwood Dell, Adding to the Wednesday Morning workouts.

    April 7th Circus Maximus – Godwin , A Kettle Bell/Block Workout ( Limited Running?)

    MARV is starting a Running group on Tuesday mornings – More Details to Follow

    POST WORKOUT:
    Abacus reported that he faced the Winds NO Tools mentioned as he was ridding to the AO from Daville! He busted a wheel on the Ride and Limped back to the MM. Ricky Bobby lent him a wheel to make his way back home.

  • Get off my lawn!

    25 loitered around Mary Munford Elem. until it was time to head out into the gloom.., and many were carrying cinder blocks.

    Thang: Mosey to soccer fields (more on that later) for COP:  split jumps, scapula merkins, break dancers, Don Quixote

    Blockest Round 1: Partner up with one partner doing 15 swings while the other does flutter kicks then flapjack: repeato x3

    Round 2: Partner one executes 10 goblet squat with overhead press while partner two does alternating lunges: repeato x3

    Round 3: Partner one does 12 tree chops (6 ea side) while partner two does sit-up/hip-ups: repeato x3

    Round 4: Block merkin with over head press x 10 while partner holds side plank: started as x3 but scaled back to x2

    Round 5: Bridge, Press, Pull-over x10 while partner does breakdancers: repeato x2

    Round 6: 2 bent rows + 2 high pulls (10 reps) while partner does semicircle mtn. climbers: repeato x2

    Round 7: back to back with partner while executing “The Rocky”= rotating passes of our friend, the cinder block

    Back to flag and COT done well by Lab Rat

    NMM:  So many things… for starters, someone please tell me the next time there is a sign that tells us to stay off the lawn.  YHC knows the Q is all knowing, but that little sign was missed in the gloom. We don’t want the natives trying to oust us.., again.  Great work by Splinter to EH the guy attempting to kick us out.  Speaking of getting kicked out, Lat Rat’s initial discussion on legalization of certain substances while on school grounds is not supported by F3 or F3 Corporate.  Get thee out to Colorado!  Side note: Does Lab Rat think of these before the workout to get more ink in the backblast?

    This workout actually had more to do, but time prevented us from getting in two more rounds.  They’ll be saved for another blockfest or simply used in place for the tree choppers.  There was lots of mumble chatter about that one, and their value may indeed be questionable.  Speaking of questionable, how about those block merkins with presses?  Those even got Lab Rat quiet, and YHC may have been wise for dialing that back to two sets vs three.  Crowd pleasers like that will make another appearance.

    It was a great turnout this morning!  Special thanks to our auditors from Charlotte and visitor from Davidson.  We love F3 tourism!

    Last but not least, poor Fiona tried to pull a fast one on the PAX by claiming to be an FNG so he could get a new handle.  Nice try, but Fiona will stick.

    Announcements:  Stay off the field!

    Mary Mumford running club starting in 2 weeks.  It will be on Mondays, and see TYA for more info.

    See Fudd to sign-up for last few foursomes in 4/25 tournament for American Society for Suicide Prevention

    Two more opening plus alternates if anyone is interested in BRR, see TYA

    Contact Toga with any names you’ve got for the Hampton Roads expansion.  The first workout will be 5/14.  The first three Saturdays will be led by Raleigh with the next 3 (6/4, 6/11, and 6/18) to be led by RVA.  We will take a group down for each of our weekends.  Plan now, and let me know if you have a desire to lead one of them.

    Stay Classy,

    Toga

  • A “Special” Mary Workout

    Seven (yes – I know odd friggin number – ugg!) special men approached SOT with the excitement that the weather was Sunny & 70. Soon to find out the app on our phone lied and it was below 50 degrees and the sunny was merely the full moon. Extra layers applied and off we went!

    The Thang:

    COP: SSH, Merkin, Plank Jacks, Dive Bombers, Imperial Walkers, Don Quixotes

    Mosey to the track for Wilson’s version of F3 Nascar. Here is how it went down:

    The workout consists of 3 elements, Push (roll the BIG tire around track), Run (to catch the tire rollers) & Exercises (ALL about Mary). The order was exercise, tire, run.

    The exercises, Plank/Plank Dips/Cross Leg Lift – yup that’s it.

    Moleskin:

    Wilson saw Lugnut at a LAX game last night and somehow the conversation ended up with YHC signing up to Q SOT. Damn HR. They are soooo sneaky and can’t be trusted!

    He did recommend the ALL Mary workout. The tire was while not hard to push once rolling, it was a challenge to steer and Lugnut continued to teach about the apex of a turn. *noted* YHC skipped arm circles in the COP as the PAX commented that EVERY workout had arm circles. Then Bleeder tried to mosey back to the flag early #Qwatchalwaysright – we did some arm circles! Swirly quoted a few scenes from Something About Mary – thanks for the video clip!

    YHC thought it was a good – not great workout. Next time I’ll plan the Mary exercises with purpose, not random. Who knew we’d only get through three. Had at least 10 prepared!

    The PAX did great and I spent the long ride home satisfied and in reflection.

    ANNOUNCEMENTS:

    W-Dog starts next Wednesday, April 6.

    HDHH at Elwoods 5-7 on April 20.

    Toga wants a block party at 45MOM on Thursday. – BRING your blocks!

    Galactosemia Foundation is having their annual golf tournament May 20th @ Birkdale. www.forethecause.org It is a great time and the beer is cold. There are plenty of spots left and Wilson would love to see you out there. Consider sponsoring or putting in a team. I realize time and money can be tough to come by, but anything you can do is greatly appreciated as this directly affects my youngest daughter who has Galactosemia. We would LOVE to find a cure!

  • Block Party Pre Blast

    Thang:  In the spirit of bringing back something we haven’t done for some time, we’re having a block party tomorrow.  Bring a cinder block friend to accompany you on our journey.  That is all

  • She’s baaaaaaack….

    Old Glory, you evil temptress!  14 Faithful gathered for the first 2016 edition of #OldGlory at #NoToll. Mother Nature has not quite given us the pass on cold starts in the Gloom, but the PAX welcomed it with open arms, and quick feet.

    THE THANG:

    Mosey from the front parking lot with shovel flag to the front soccer field. Plant Old Glory in the field nearest the parking area. Disclaimer and a quick 1 mile run (2 laps of complex). Plank to regroup and run loops around the AO with 4 exercise stations at the corners:

    Station 1: Merkins (American style push-ups) x 20
    Station 2: Jump Squats x 20
    Station 3: Burpees x 10
    Station 4: WWII Situps x 20

    Complete as many loops as possible in 20 minutes then gather to run another mile around AO at and the leader carrying Old Glory the first lap, and others stepping up to carry Old Glory when and if they catch the leader.

    End 3 MOM:  Freddie Mercury x 20, American Hammers x 19

    Mosey back to front parking lot with Shovel Flag for COT. YHC took us out.

    MOLESKIN:

    It’s been 3 and a half months since the last Old Glory, so we were due.  Also, we have been on creativity overload as of late, so plain jane was the flavor of the day.  YHC had apparently forgotten how challenging it can be, especially the running-after-burpees part, and was breathing way harder than usual.  Swirly and Rosie set the pace early, and Splinter kept his pace and finished near the top, keeping his tights adequately covered unlike others who were absent and will remain nameless.  EF Hutton, sans wheezing from last time, had a strong showing as well.  The first line of the BB started “14 Faithful resisted the urge for coffee and donuts at the Circle K to embark on an Old Glory beatdown…”  but YHC didn’t think that would be brotherly (nor EF Hutton-approved), and the BB for Daville proves that some real work went down this morning.  Well done, boys!

    HoneyDo, fresh off of the Nor’easter Half at the Beach, seemed to be no worse for wear as he clicked off the 3.8 mile course at an admirable clip, a good addition for those doing the 100 mile challenge.  DK himself was back from a trip to the beach, however it involved many meals (not miles) deep-fried and accompanied with fine inebriants, and hopefully no wooden spoons.  Nothing like Old Glory to welcome one back from a weekend of debauchery!  YHC monkeyed up the recorder and didn’t get everyone’s lap totals, so if you don’t mind, add your totals in the comments and I will get them added to J’ville’s document, which is here.  As far as YHC knows, this workout and BB has been Corporate approved.

    All jokes aside, having 27 mean working two AO’s this morning is AWESOME with a Capital A, baby!  But, YHC did miss you fellas at DaVille.  It’s not quite the same without the whole gang of loudmouths together.  Grateful for the opportunity to lead you this morning, men!

    Aye!

    ANNOUNCEMENTS:

     

    W-Dog starts next Wednesday, April 6.

    HDHH at Elwoods 5-7 on April 20.

    Not sure who has SOT, but Toga has 45MOM on Thursday.

    Get your easter baskets now and don’t wait until the last minute or your kids will think you are LAME.

    Loose Goose will chop down your trees for a fee (payable in Burpees) and a smile.  Call him!

     

     

     

  • Sucking Wind at DaVille

    Its officially Spring (according to the calendar), but Mother Nature greeted 9 F3RVA faithful, 1 F3 visitor from North-Charlotte, and 3 FNG with one more morning in the low 30s for the Inaugural morning beatdown at the DaVille.  (TYA and YHC scoped out the entire property last Wednesday at HDHH)  The PAX did not stay cold for long as we went straight to work.  Here is how it went down:

    Mosey to center of parking lot for COP.

    SSHx22, Don Quiotex22, Front Arm Circlesx11, Backward Arm Circlesx13

    Mosey to far side of parking lining up on a parking spot.

    Lunge Suicide (4 parking lots length), Bear Crawl Suicide (4 parking lot length)

    Mosey to bus loop between middle school and high school

    Bus Loop Suicide – Run to first corner and return to starting point.  Repeat for each corner and finish with a loop completely around inner loop of bus loop.

    Mosey to exterior loop of bus loop – 4 Corners (Corner 1- merkinsx22, Corner 2-LBCsx22, Corner 3-curb dipsx22, Corner 4-2count flutterkicksx22) Repeat entire circuit x2

    Mosey to BBALL courts – Regular Suicide, Burpee Suicide (perform burpee at each line instead of touch), Reverse Suicide (Run to far side a court first and complete suicide in reverse)

    Mosey to practice soccer field for 11s – start with 10 polesmokers, run to other side of field for 1 squat.  Progress until perform 1 polesmoker and 10 squats.

    Mosey to Shovel Flag.

    Announcements – LabRat thanked everyone for the support with kicking off DaVille AO.

    COT – YHC took us out with prayer.

    Coffeteria at Starbucks.

    Moleskin

    It was great to have such a large PAX for the official hard-launch of DaVille.  Pre-beatdown talk centered around TYA’s running tights, as he broke them out for one last cold morning workout this year. Hopefully the PAX will not have to endure another sighting until the Fall.

    As the first weekend of March Madness has concluded, YHC must have watched entirely too much basketball, as YHC kept coming back to the conditioning exercise of choice for basketball players.  The Suicide.  YHC went with his gut and we performed six different types of Suicides.  Between gasps of air, YHC heard mumble chatter from the PAX ranging from critique of YHC’s Lunge form to “Burpees and Suicides together, Really.”  The Carpenter (FNG) joined the PAX on the bus loop as he went to the middle school to start out.  Sorry for the confusion.  After we warmed up with 30 minutes of Suicides, YHC thought it would be great to increase the heart rate a little more with the 11s.  YHC had to call an audible before the entire PAX could complete the 11s due to time constraints.

    After the COT, Mr Rodgers commented to YHC that he was not expecting a run heavy beatdown as we only mosey about 15 yards to start.  Surprise!!!  For those participating in the 100 mile challenge for March, LabRat’s GPS tells us we logged 3 miles this morning.  That is a lot of miles for a F3 beatdown.

    Welcome FNGs, The Carpenter, Baggage Claim, and Bootlegger.  Hope to see you again soon in the gloom.  It was a pleasure to have Mini-ME join the F3RVA PAX.  Hope your travels bring you our way again.

    Coffeteria was attended by YHC, Toga, Offshore, Mr Rodgers, The Carpenter, and Mini-ME where discussion centered around ideas and thoughts on how to expand F3 presence and attendance in RVA.

    Circle K

  • The Gym Rat Experiment

    Seven hearty souls took a break from March Madness to come start their morning off right at #Punisher.  Lab Rat forgot to recover his new shovel flag from Saab since he forgot it last time he planted it, so it was a VSF kind of morning.

    THANG:

    COP

    X30 IC SSH

    X25 IC IW

    X16 IC DQ (sweet 16 for the UVA alum)

    Arm circles little/big forward/backward

    X15 IC merkins

    X25 IC LBC

    Mosey to corner for couples therapy 4 corners around the campus:

    X25 Derkins (partner holds legs)

    X25 leg tosses

    X25 shoulder presses (using partner’s legs)

    X25 leg tosses

    Fireman carry back to corner

    Suicide squats- To make up for lack of fireman carry, Pax performed 1 suicide on the blacktop, doing X5 deep squats each time back to starting line.

    Curb Crawl Lab Rat style:  Together as a group, bear crawl to curb, X10 merkins, side crawl to right 10 steps, X10 merkins, crawl bear back, X10 merkins, side crawl to left, X10 merkins

    Gym Rat

    Line up on school wall and going to first tree:

    -roll V-ups:  roll over, every time you face the sky, do a V-up.  Half way down (or when dizzy) roll the other way.

    -inch worm:  YHC was informed these are called walk in walk out merkins.  Back up to the wall.

    -Long jump burpees

    plank walk back to wall

    Ring of Fire (Rosey style)

    -ring of Al Gore, first pax drops for X10 merkins, then holds plank.  Around the horn until back to first guy, X10 merkins back to Al Gore.

    6 minutes of Mary (round robin style):

    -Swirly called out cross leg lifts, X10 IC each side

    -Bleeder called out Alabama Prom Dates, X20 IC

    -Rosey finished us up with American  Hammer X20 IC

    COT

    BOM

    YHC took us out.

    NMS:

    Bleeder and YHC were discussing degrees of tiredness and unmotivation while pax filed in.  Neither seemed ready to move, but one had signed up as Q.  There was some ribbing about YHC’s comment when Grizzly pulled in, making it a prime number, thus not compatible to either partners or triple checks.  In the end, once the blood got flowing, everybody got busy and put in what YHC thought of as a butt-kicker of a workout (at least YHC got in a good one).

    Instructions on the couples therapy were to finish the last leg as a fireman’s carry switchorama, but that got missed, so we made up for the loss of legs work by 1 round of suicide squats.

    Curb Crawl was an audible because:  YHC hates them, therefore they must be good.  Also the last time we did them with Doner Kebab at the helm, YHC thought the pax should do them synchronized.

    Gym Rat was something YHC came up with watching the girls at gymnastics work out.  2 things:  9 year old girls that do gymnastics are much more graceful than old men.  Also, dizzyness was not accounted for when creating this maneuver.  Idiot Q forgot the last excersize, which should have been plank walk back to wall.

    Great to see Horse and Buggy back for more!  Me thinks a good shortened name for him would be “Buggy”.

     

    Thanks for posting, gentlemen.

     

    Lab Rat