The usual suspects came out to what looked to be a very gloomy day. The weather might have sucked for a picnic, but it was perfect for a run…so we did…
THANG
North Bank to Belle Isle. Around the outside of the Isle then up to the top. Return home to the VSF via Buttermilk for 8.00 miles. Great run with great dudes. If you fart sacked, you missed out.
NMS
Just another great morning outside with great company. I love Sundays.
Lab Rat
A pax of 1 posted in VA Beach for the Shamrock half marathon. Conditions at the start were 43, pouring rain, and wind gusts up to 40 mph.
Run 1 mile, repeato x 13.1
NM:
YHC was rightfully called out for missing do Dogpile yesterday. Little did YHC know what a mistake that was. When YHC went to bed last night the weather report was cloudy but no rain between 7-10, right on the race window. YHC went to beat dreaming of a PR and good race conditions.
When YHC awoke and saw the rain pouring down he only had one thought- this is Corporate ‘s doing! From the start through mile 7 it poured while the wind gusted strongly. That was a lot of time for YHC to consider how Swirly could dial up a storm from over a 100 miles away…
YHC gave up on his anticipated time and living up to his name ran with his M per her request. Luckily at mile 9 YHC was released to turn it loose and run the last 4 miles in hard. The only benefit of the race was 13 miles toward the March running challenge and a good suckfest of a run like this is ideal BRR practice, Aye!
Four of the PAX met in the rising sun and crisp breeze – fantastic workout visibility and weather. And ideal weather for the boys’ rugby tournament on several of the gridirons to complement the Jefferson Cup girls’ soccer tournament next door at Strikers’ Park. A fair bit of rugby prep activity did not distract the PAX – here’s how it went after a short walk to the Grassy Knoll:
Thang:
Slaughter Starter on the Grassy Knoll – two minutes of Burpees AMRAP
x25 Seal Jacks IC and Wall Chair against the Olde Schoolhouse
Mosey to front gridiron with x25 DQs IC and x25 IWs IC on the way
x8 endzone to endzone runs – four sets of X25 PLTs and four sets of x25 Air Squats/x25 Merkins OYO
Mosey towards Pillars with x25 Seal Jacks IC and x25 IWs IC on the way
Partner up with a Pillar and four sets of x25 Air Squats, x25 Merkins, x25 Pole Smokers HTH OYO
x25 SSHs IC
Mosey to parking lot picnic table pavilion – Dips Tabata style
COT:
Further discussion about planning a West End Thursday morning workout, likely at Godwin HS.
J’ville closed us out in prayer with heartfelt gratitude for our families.
Moleskin:
The PAX have re-committed to kicking off the GridIron at the Grassy Knoll with Burpees. It seems the Slaughter Starter (2 minute AMRAP variety) may be preferred to the 10 for 10 approach though it was disconcerting to some that the customary warm-up prelude was dispatched — check the lexicon, gentlemen.
Very little Mumble Chatter with the exception of some early mud slinging by Atilla and White Deer concerning the length of J’ville’s running shorts. J’ville deflected the criticism, and may be contemplating a loincloth now that we’re on the eve of the Spring Equinox.
Coffeeteria at Chic-fil-a — this venue appears to be a suitable replacement to the Daily Grind for some solid 2d F, and service rendered with pleasure to boot.
Titus 1:7-9
8 strong posted @ Dogpile this morning and this is how it went down – right after we all talked about Michigan State and West Virginia going down – wow… March Madness baby!
Warm ups: Helicopters, EW, Windmills, SSH, RS
Pole Smoker Indian Run : 5 pole smokers while pax holds @ 6 inches run to the end of the line. Half way through this exercise the 6 inches went to 90 degrees …20min of pole smokers.. Mossy to Amp theater ..
Incline Merkin Ladder – up the ladder 1 for each step 1-18..
Dips Ladder down – 1 for each step – 18-1… Mossy to the pull up bars.
Pull up Station : 5 overhand, 5 underhand, 5 derkins, 5 dips – repeat 3 times… Mossy to the steps..
Steps: Bear crawl up – lunge across, run down, 10 WW11 sit ups – repeat 3 times.. Mossy to Circle..
Circle: Burpee shuffle – run in place until burpee is called out by a member of the pax – then 1 burpee and back to running in place..
Ring of Fire : 10 Merkins – 2 rounds.. Mossy to the Flag for Mary.
Mary: LBC’s, APD’s, Cross leg lifts each leg, American hammer..
So YHC modified this dang workout for HoneyDo out of respect for the fact that he is running in a half marathon tomorrow and wouldn’t you know it dude did not show up… (OH Hell Yeah this is going in the file)! The pax had to swallow a large amount of pole smokers instead of running this morning – think they may have rather run by the sound of the grunts as we plowed through 20 minutes of those suckers.. HoneyDo you got some splaining to do……
While it was a light crowd this morning it was beautiful in the gloom @ dogpile.. and YHC is thankful for the guys who were able to make it this morning with the energy to attack the day.
That had to be the most dangerous pole smoker Indian run ever…. Maybe the longest too….
The incline merkin and dip ladder got us nice and warm for the pull up station. Way to push it guys. I know I was giving it all I had on that last round of pull ups – wow my arms are smoked..
Bleeder still recovering from his knee injury was right there with the pax the whole time. Way to push it Bleeder so glad to see you without the bike all week (except for RAMMGEARS).. Glad that recovery is coming along well – dude does not give up – keeps pushing forward (that’s Corporate) fella’s.. While a good portion of the workout was modified as noted earlier there still was a good amount of space covered @ dogpile mostly in mossy form . BT coming off a bum ankle after Splinters 2 on 2 midnight basketball tournament benefited from this.. BT has a nice new special sock from fleet feet to help with the ankle and that seemed to work well for him – way to battle through and comeback strong BT!
Excellent job by all today guys – way to push it… And welcome back Kotter (Garbage Plate) great to have to back with us this morning..
Announcements : Right at the start of announcements the pax heard a (Hi Roger)… Not really although we did hear a Hi Matt come from an fairly young attractive runner. Nobody could figure out who the heck Matt was until Sippy said oh hi… And we all stopped and looked towards Sippy Cup ?? Sippy sheepishly said what? That’s my wife;s friend – seriously it is….. Well played Sippy!
Flash Dance has the Q for April HDHH @ Elwood’s stay tuned…
WDOG – Wed @ Dogpile begins April 6 5:30… April Q slots are filled so if your interested in a Wed Q @ WDOG sign up today…
Oyster took us out with a nice prayer..
Swirly/Corporate
GO RAMS!
A pax of 18 strong descended upon Grove for a crisp morning run/bike. YHC planted his brand new shovel flag, TYA laid out the route, and Bleeder took the lead for #RAMM GEARS for a group effort Q.
THANG:
TYA kicked it old school this morning with an all Grove Avenue run. 4 milers run to Lafayette, 5 milers to Roseneath, and 6 milers leg it out to Boulevard. Everybody 180s it back down to 3 chopt for yet another 180, then back to shovel flag.
NMS:
Great to run with Honey Do again. Conversations drifted from weight loss to the 25 year anniversary of grunge, to his upcoming half marathon on Sunday. Burn it down, HONEY DO!
Saab and Rosie had the restrictor plates engaged until either a given point or until they tired of YHC’s chatter, then let the ponies run.
Swirly was spotted off in the distance, but had his sights on faster splits.
Mr. Rogers and Sippy paired up for a run of unknown distances…but safe to say further than 5 miles yet maybe not quite 6.
YHC forgot his newly planted shovel flag in the madness of the rather large ball of man. He’s a big dumb animal, folks. Thanks to Circle K for going back to pick it up, and Saab for stepping up as well.
YHC will “leave it to Bleeder” post the deets on the cycling side. (you see what I did there?)
Announcements:
http://f3nation.com/2016/03/08/w-dog/
http://f3nation.com/2016/03/02/pre-blast-afsp-golf-tournament-april-25/
http://www.dominionriverrock.com/ Half marathon #CSAUP
This Tuesday is first DaVille workout, Circle K has the Q. Chickahominy Middle School, 9450 Atlee Station Rd, Mechanicsville, VA 23116
Swirly has the helm for DogPile in the morning. TYA said it should be easy. Swirly responded “the wall just got 10 feet taller.”
Teneis buenas fin de semana,
Lab Rat
Seventeen strong showed up for a tribute to March Madness, ignoring the irish holiday celebration. Quick mosey to the basketball courts for 4 right hand and 4 left hand layups before circling up for the basketball themed beatdown. Here’s how it went down:
COP
– SSH x30
– High Knees x20
– Butt Kickers x20
– Monmouth Slide x15
– Tony Bennett Floor Slap x15
– Melvin Johnson 3 pointers x10 each side
– Dive for the Ball (reverse flutters) x15
The Thang
Dean Smith 4 corners. Tribute to one of the most influential offensive schemes ever contrived. The 4 corner offense resulted in the introduction of the shot clock. Split up into 4 equal groups and spread out to the 4 corners. Exercises were merkins, jump squats, scorpion dry docks, ball dippers. 30 at each location to reflect the current 30 second shot clock. Timed circuit for almost 10 minutes, roughly 3 circuits were completed.
Line up on the north end-line for 1-1 challenge. Volunteers from the PAX were accepted to shoot a 1 and 1. Miss the front end and the PAX completes 10 burpees, miss the second 10 merkins, make them both then suicide. Completed 6 rounds.
Split up into equal groups and commence 2 on 2 (or 2 on 3). Named after “The King and the Duck” who were the legendary street ball duo from LA in the classic basketball hit White Men Can’t Jump. Play for 4 minutes. When a team scores the offense does 10 squats and the defense does 10 merkins. Winning team on the court rotates clockwise to the next court. Complete 3 circuits.
Mosey back to SF.
Moleskin
Thanks for enduring yet another themed workout for the week. Honey Do kicked it off with a Caesar theme and YHC had to pickup March Madness today as it is one of my favorite two days of the year. Swirly had this workout pegged when YHC signed up about 6 weeks ago. He has been working on his form and it showed today.
YHC underestimated the LOE for 4 corners today. There was a lot of cardio involved in each station and it showed after three circuits. Most of the PAX were fairly well winded. Thanks to Pucker for taking Fudd’s 10 second countdown after the 4 corners. We didn’t really want to listen to Fudd anyway.
We have tried the 1 and 1 concept before and were equally as bad this time. TClaps to Sippy Cup who demonstrated his pure form by knocking down both free throws. This was after 3 front-ends of the 1 and 1 were missed, resulting in 30 burpees from the pax. His 2 made free throws were welcomed. For the record we were 2 for 7 on free throws today including missing 5 front-ends. Honey Do can add, 50 total burpees today.
2 on 2 (ish) was fun and YHC wishes there was more time to get some more games complete. Leave it to Fudd to complain that he had to play against a series of tall teams. He did end up knocking one down in YHC’s “eye” as the buzzer was winding down. Apparently that will be the highlight of his day (and perhaps week).
Apologies for my inability to figure out the lantern. Naturally it started right up as I went to clean up. “Best laid plans of mice and men typically go awry.”
TYA asked YHC the significance of #52, inquiring who wore #52. Who wore #52??? Really??? YHC wore #52.
For those that have not seen this video it’s worth the 90 seconds to check out theMonmouth Bench.
Announcements
Splinter out.
A clear and comfortable 53 degree morning brought 5 PAX to the Source of Truth for some work that hasn’t been seen in RVA recently. YHC found a new Ciabatta app for my mobile device to guide us through the workout. Here’s how the ciabatta was made:
Mosey 1 lap around the track for a quick disclaimer and COP.
20 SSH IC, 20 IW IC
Mosey to spot on the track next to the bleachers to introduce the Ciabatta workout and app. 20 seconds of work, 10 seconds of rest. 4x times for each exercise in the combo, rest 40 seconds, start the next round, rinse and repeat.
Round 1 – Burpees/WWII situps
Round 2 – High knees/plank
Round 3 – Dips/Freddie Mercuries
Round 4 – Hello Dollie/Jump Squat
Round 5 – Skaters/Muscle Ups
Round 6 – Merkins/ABCs
Round 7 – Flutter Kicks/Plank Jacks
Round 8 – Jump Lunge/Heels to Heaven
Mosey back to the flag for COT.
NM:
DK showed up this morning ready for a duel but apparently did not let his foe know of the beginning date. Alas, we will have to wait until he returns from his anti-weight loss basketball watching trip.
YHC had alternate plans in mind for this morning but found the tabata app and decided to give it a try since it had only shown up in short appearances in RVA recently. Mumblechatter was strong this morning for the first half of the ciabatta. Swirly saw some NFL combine video of things that cannot be unseen and only he can tell. Fudd and DK had a moment during the rest portion of the ciabatta admiring the clear, starry sky. Once we got to the second half of the workout the mumblechatter tapered and the focused work continued. All were reminded, per Toga’s instruction, to keep the form on the planks for maximum effectiveness. Keep those cages tight gentlemen.
Some tweaks to the program may be needed to adequately test the PAX but overall YHC was happy with the app and the alarms to start and stop. It was also noted that this was a knee problem friendly workout, unfortunately Bleeder needed a day off after 2 days of posting without a bike. Wilson and his bum wheel appreciated the lack of running.
Thoughts and prayers go out to the Mauck family. Page Mauck was a beloved teacher and coach at Trinity and a neighbor of YHC, that DK, other PAX, and their children have had the privilege of knowing. Page passed away this past weekend in a single car accident on Old Gun Road.
Be safe and keep working to get better everyday.
Rosie
15 friends, romans, countrymen lent their ears, along with the rest of their bodies, to the soggy fields of NoToll on the Ides of March. It was 51 degrees and cloudy but the rain held off. The PAX still got plenty messy.
COP: 15 SSH, 15 Merkins, 15 Flutterkicks, 15 Hillbillys.
THE THANG:
Mosey to field for 44 BC in honor of the year Caesar was murdered, aka Regicide. 44 Burpees in a Corner, run to each corner and do 11 burpees to total to 44.
Move to other field for more 4 corners – 44 of exercise at each corner: LBCs, Mtn Climbers, Merkins, Jumpsquats.
Mosey to pavilion for sets of 23, 23 being number of times Caesar was stabbed. 1st round Boxjumps, 2nd Derkins, 3rd 23 step ups.
Mosey to field 1 for Shakespeare sets, 1599 being the year experts believe the Bard wrote the play Julius Caesar. 3 sets to total 15 and 99. 5 burpees, 33 Tuck Jumps, run field & back.
Mosey to center of field for Ring Of Fire, then to basketball courts to finish with some Mary – 44 Freddy Mercurys, 23 APDs, 10 leg lifts each leg, for Wilson who was a no show for no toll.
Finish up with COT.
NM: YHC loves a good theme beatdown. The only thing missing from the RVA beatdowns is a surprising lack of historical facts and trivia. YHC hoped this Ides of March idea solved some of this problem. There was zero chatter during the 44 Burpees to start and through most of the beatdown. TCLAPS to Jville for going out of his way to get muddy. There was some hesitation on hitting the ground from some of the PAX but all were warned last night of the rain on Twitter thanks to Wilson, who then proceeded to Fartsack – again!
YHC noticed several of the PAX were working on their jumpshot form during the squats. That should come in handy for 45Mom with Splinter this Thursday.
Great work Gumbo, one week in you already look stronger. Nice to have BT back stateside as well.
Announcements: HDHH and Davile kickoff tomorrow night, RSVP to Lab Rat if you are going. Talk to Jville about a new AO at Godwin on Thursdays if interested.
Nice work today men – remember all power is fleeting, so keep posting to stay strong,
Eight souls ventured out for a gloomy Coupon Monday. Two 25s and one friendly cinderblock (aka. coupons) joined us through all phases of the workout, and the PAX was thankful for their attendance. Here’s what the coupons did:
Mosey to the basketball court for welcome and blah blah blah. Warmup COP
Mosey to playground area for 10 high/low merkins, 8 pull-ups, and 15 froggers: repeato x3
Mosey back to basketball court for coupon fun. Round 1: suicide with coupons, 15 secs AYG merkins, 15 burpees
Round 2: suicide with coupons, 15 secs AYG merkins, 20 flutter kicks
Round 3: suicide with coupons, 15 secs AYG merkins, 10-2 count little man jumping jacks (a real crowd pleaser)
Round 4: suicide with coupons, 15 secs AYG merkins, 20-2 count dry docks
Mosey back to flag for coupon races:
Round 1: Divide into two teams of 4, coupon holder completes 12 shoulder presses while the PAX holds a squat and pass down the line: repeato x4
Round 2: coupon holder completes 20 flutter kicks while holding coupon above head while the PAX holds a high plank and pass down the line: repeato x3
Circle up for 20 American Hammers, 20 fast cadence SSH, and 10 Little Man SSH
NMM: It should be noted that most of this workout came from Nashville when YHC was fortunate enough to post down there. It was also an experiment to see what it would take to reduce some of the mumble chatter commented on recently. The speaking was almost non-existent till YHC noted it, and then it was pretty much back to normal. YHC should have never mentioned it!
YHC also tried looking Fudd in the eye, repeating the count of the first circuit three times, and repeating it once more as we started. He asked again how many rotations we were doing somewhere in the middle. YHC is open to ideas.., maybe a whiteboard with the workout we can put around his neck? Maybe fish oil supplements to help the memory?
PSA: One of our members recently posted in NC and was questioned about his plank form. Look at every F3 workout as a chance to get better at this. It’s also heading towards swimsuit season, and we all need to tighten the cage a bit.
A special welcome back to Bleeder who went through a very unfriendly knee workout for his first time back running with the PAX. Strong work!
No new announcements
Stay Classy,
Toga
Below is a copy/paste of original message by Circle K. Bumping it back up for max coverage. Text AYE to 804.263.3570 for RSVP to the Ratskeller (so I know how many glasses to clean).
It’s time for some 2nd F. Why not launch a new F3 AO, while enjoying some coldbeer, hot eats, and a campfire.
Lab Rat and I have been talking about establishing a new F3 AO in Mechanicsville to increase the F3 RVA Pax and the F3 footprint in the RVA area. Come check out Da’Ville for March 2016 HDHH at Atlee High School, 5:15pm. The plan is to meet at Da’Ville for a 30-35 minute F3 workout to check out the new AO site. While we are working out, Lab Rat is going to be tending to his home brew, slaving over the BBQ/Smoker, and building the campfire. After we finish sweating off a day’s work, we will form a chain of cars to Lab Rat’s place for some outdoor 2nd F. What better way to rehydrate after a workout than sipping home brewed beer and eating some of Lab Rat’s home made eats, while singing KumBaya around the campfire. If you can’t make it to the workout, plan on coming to Lab Rat’s place around 6PM. Atlee High School is located at:
9414 Atlee Station Road
Mechanicsville, VA 23116
Lab Rat’s Address :
9212 Wagon Court
Mechanicsville, VA 23116
The plan for Da’Ville is to incorporate the new AO into the rotation beginning on Tuesday, March 22, 2016 at 530am. As NoToll is growing to record numbers every week, Tuesday’s will allow for another option for the F3 RVA Faithful (possibly keeping the NoToll numbers manageable and allow NoToll continued growth) and attract new Pax members from the North of the River (ie, Mechanicsville, Ashland, Northside, West End, etc). If you have been putting a friend, colleague, family member in the Emotional Headlock for a while, invite them to the new AO, Da’Ville, for an introduction to the three F’s of F3.
Circle K/LabRat