Category: Richmond, VA

  • Following the Frozen Fox

    3 Frozen Runners appeared in the Gloom.  It felt Sunny and 70 compared to Yesterday.

    The Thang

    TYA explained the Route,  Bleeder would be the Frozen Fox, He would run to Grove and turn Left, and run to Three Chopt,  TYA and Scream would turn right and run to Malvern and then Run to Three Chopt. and then all run back around Mary Munford to the #ShovelFlag.

    COT

    Moleskin

    YHC enjoyed being the Fox, to see if TYA and Scream could catch me; for the first mile I was looking for a target to chase,  then after I passed them on the return to the SF;  I realized a fox does not survive the chase;  which put some extra strength into my step.  You never know how fast you can run until your life depends on it.  ( next time YHC plans to leave a Chalk Board sign at StarBucks Free Coffee/water to  All F3 Runners Until 6:00am)

    (per TYA) Once again Bleeder proved that he does indeed possess scary speed.  With approximately 100 yards left in the run he sprinted to the shovel flag at an impressive rate, leaving The Scream and TYA in the dust.  Upon reaching the shovel flag, Bleeder collapsed into the frozen tundra.

    Total distance covered:  The fox made it 3.6 miles at a pace around 11:40 per mile.  Scream and TYA covered about 4.4 miles at  somewhere close to a 9 minute pace.  Not blazing speed, but an improvement by all.

    The Scream maintains that all of his friends from Maine, believe the Heat wave that we are having is perfect running weather,  TYA was unaware that The Scream had a plethora of friends from Maine.

    The Tomatoes appeared again on the Basketball courts,  TYA welcomed them back in the normal yankee way.

    The Scream continued with his superior counting skills, during the numberama,  although there were three of us,  we did manage to get to 79.  The Scream has contemplated teaching the “Economics and Art” class at UR, but most of his friends from Maine have pushed him to have an art gallery showing thermometers instead.

     

     

  • #45MOM PAX Overcomes Frozen Tundra

    Twelve of the F3Richmond faithful bravely dragged themselves out into 12 degree F temperatures to choke down a very large #RedPill this morning. Here is how it went down:

    THE THANG (Jville on Q):

    Mosey to COP

    50X SSH to heat things up a little
    15 X Merkins
    19X Imperial
    25X Windmills

    Mosey to soccer fields for The Beast

    6×6 Burpees OYO / Plank
    6×6 Freddie Mercury / Plank
    6×6 Jump Squats / Plank
    6×6 Wide Merkins / Plank
    6×6 (per leg) Single Leg Air Humps / Plank
    6×6 Carolina Dry Docks / Plank

    Mosey to Benches and Picnic Table for Lindays

    30x Dips / 10x Merkins  OYO
    25x Dips / 15x Merkins OYO
    20X Dips / 20X Merkins OYO
    15x Dips / 25x Merkins  OYO
    10x Dips / 30x Merkins OYO

    Plank and Hold

    Mosey back to Shovel Flag

    COT

    MENTAL MOLESKIN:

    Very interesting that the headcount equaled the Fahrenheit temperature this morning.  #Tclaps to all that posted, especially Lugnut, who kept alive his streak of showing up in shorts no matter what.  A motion has been made (and is hereby seconded) to rename Lugnut “Frozen Rotors.”  There is also a drive among the PAX to chip in and buy Lugnut some proper winter workout gear. What a loving bunch we are at F3Richmond.  #NarcissisticPride

    It did seem like everyone stayed in their cars right up to post-time, but maybe I just imagined that.  TYA commented (in the same exuberant tone that he evokes #FEBAs) that it felt “sunny and 70” to him.  I did throw in a few extra Yankee Aggressors for TYA this morning in the midst of the Beast.

    The Scream’s counting skills were on display, 86, 79, and 93 somehow finding their way into a countdown from 10.  We are pretty sure that The Scream’s successful career as an artist and art professor does not involve paint-by-numbers.

    Speaking of streaks, ChumBucket was just barely late this morning, but did manage to keep his LIFO streak just barely alive.  We reaffirm that it is ok to be late as long as you post.

    TYA and LG did some AO RECON in search of the Blocks after COT. They were found after some errant wandering.  Side note, don’t send out TYA and LG for search and rescue missions.

    Bleeder and Lugnut were checking their V8 sound comparisons on the way out this morning; Merican Thunder versus German Growl! Great way to start a morning!

    Sincere thanks Bleeder for putting together most of this Backblast.

    — Johnsonville

  • The Scream learns to count (or maybe not)

    counting

    10 strong and warm bodies posted for The Scream’s Virgin Q this morning at #Notoll.  Fun and a little pain was had by all.

    The Thang:

    Mosey to field after a short run around the AO

    SSH x 21

    Wndmill x 20

    Imperial Walkers x 24

    LBC x 20

    Peter Parker variation x 20 each side

    Bear crawl to mid field, backwards run to endline, backwards crab walk to mid field, lunges to start

    Rosalitas x 20

    Protractor for 2 minutes

    Flutter kicks x 20

    Hello Dolly x 20

    Tabata sets, one with dips and the other with squats.

    Mosey to basketback courts for the king of hearts.  First set of suicides were regular, second set was backwards and the third set was side shuffles.

    Q to TYA

    Plank, then 30 x LBC, Mosey to shovel flag for COT.

     

    Great Virgin Q for The Scream.  Way to get out there and lead the group.

    We definitively now know that artists cannot count, at least in F3/military form.  Scream constantly switched his cadence calls from 1: acting both as the PAX and the Q (1,2,3, 1, 1,2,3,2, 1,2,3,3….)   2.  counting as the Q normally does, but for some reason skipping the number one (Johnsonville helped the Q by calling the 1 count) 3.  skipping the Q count all together and calling only the PAX numbers and  4. not counting at all.  Despite the cadence challenges The Q and PAX survived and had a challenging workout.

    Kotters go out to Pelosi 5-0.  He had been on hiatus for a few weeks, but came back and acquitted himself well.  Holidays, family illness, and travel had him out of town, but he beat the fartsack this morning to get back out there with us.

    Scream turned to TYA (who was supposed to Q half of the session) at 6:12 (42 minutes into a 45 minute workout) and said, turning the  Q over to TYA.  Adrenalin and a virgin Q will skew your sense of time.  #selfsmoked  #needawatch  Toga also noted that at the beginning of the workout the cadence was at hyper speed.  If there is a sudden wind in RVA it is because the PAX was doing SSH and windmills at 2x the normal speed.

    Loose Goose is recruiting participant to his next monthly challenge.  This month the challenge consists of doing 100 Merkins and 30 pull ups per day for the Month of January.  Overhead after the workout, Loose Goose is trying to work on “good form” pushups.  You would think after 10,000 or so, your form would be pretty buttoned up?

    Bleeder continues to torture TYA in the sprints (especially suicides).  TYA, although pushing himself on the sprints continues to get smoked by all comers, including Bleeder with 1.5 usable legs.  Of course, Bleeder cognizant of TYA’s fragile ego, taunts TYA at every opportunity.

    Lots of talk about Tea bags at one point in the workout.  You will have to ask Doner Kebab and Toga about that part.

     

  • It’s kind of a hill

    12 posted for what might have been a downpour but ended up being a downright pleasant morning.  Spirits were high as YHC started an industry standard warm-up and then headed for the playground.

    THANG:

    Mosey to lower field to learn it was closed.  YHC wonders if this is because of our intrepid bunch of ground scratchers.  Mosey to field inside track for COP:  SSH, clerkins, sit-ups, mtn climbers

    Mosey to playground for 3x:  10 supine pull-ups, 20 dips, 20 marching planks

    Mosey to baseball field for quick dash through the woods and back to the park where we ascended “the hill” (more of a bump in the field).

    3x: 10 burpees, run to sand volleyball court, 10 jump squats, run back up hill

    3x:  10 diamonds, run to volleyball court, 15 mtn climbers, run back up hill

    Hand-off to Conspiracy

    Mosey over to the pull-up bars via the trail:

    HIT Deconstructed Burpees – 30 secs on, 15 sec break after each.

    – air squats
    – thrusts

    – push ups

    – thrusts
    – squat jumps (whoops, we forgot these)
    – pull-ups (with spot, if needed)
    – burpees
    – chin-ups (with spot, if needed)
    Mosey over to the shovel flag.
    Announcements:
    – There’s interest in doing the the Speak Up 5K as a group.  (Not really a CSAUP because it’s not stupid nor pointless). We’ll look into t-shirts. Scheduled for Sept 12, 2015.
    – The Scream is designing a Richmond F3 logo for t-shirts.
    – Earthworm wants a few guys to do the 4 State Challenge (hike 42 miles from VA, through MD, WV, and ending in PA) on the AT in June. http://www.backpacker.com/trips/maryland/appalachian-trail-four-state-challenge-pa-va/
    – Loose Goose threw down another challenge:  100 push-ups and 30 pull-ups per day in January.

    – Johnsonville lead the charge in requesting more pull-ups during our workouts. Challenge accepted!

    – Great seeing Orville back.  His New Years resolution was to exercise less and eat more. Not sure he’ll get much help from us.
    – We will conduct BrewThru #2 in place of our 1/22 standard 2nd F HDHH.  Stay tuned for more details, but it will start at 6 PM 1/22 at a location TBD.

  • A Guinness and a run for breakfast

    5 Strong PAX posted in the crisp clear morning at Mary Munford.

    The Thang:

    Stretch.  Run around school, left onto Grove, Run to corner of Three Chopt and Grove, turn around, run to corner of Westmoreland and Grove.  Turn around and pick up last runner and bring it back to the shovel flag.

    6MOM, dealers choice

    20 x LBC

    15x Russian Twists

    15x Hello Dolly

    15x Rosalita

    15x Freddy Mercury

    COT, great close out by Guinness.  Off into the day, 4 miles under our belt and feeling great.

    Moleskin

    Pleasure to have Guinness from NC join us again for todays workout.  Great to have visitors.   We look forward to your return next time your are in town.

    Four of today’s  five PAX are now 2 for 2 in 2015.  The Scream, TYA, Guinness and Conspiracy have both posted for the workouts on the 1st and 2nd days of 2015.  Only 363 days left for perfect attendance for 2015.  Despite a HC for today, Wilson and Johnsonville decided to spend the morning in the fartsack.

  • F3Richmond Brings in 2015 at #45MOM

    Nine of the Faithful and One FNG bravely dragged themselves out of their post-New-Years haze for a special 1 hour bootcamp workout at #45MOM.  Here is how it went down:

    TYA Q

    Mosey to field

    20 x sides straddle hops
    20 x Don Quixote
    25 x little baby crunches
    15 x Merkins

    Mosey to side of school
    Triple check
    One pax, people’s chairs, second pax, slow squats, third pax run to fence and back (high knees, butt kicks, backwards, sprint), switch and repeat x4

    Mosey to front of school

    “The Yogi Bear”
    Four picnic tables, 1 minute at each station. First station incline Merkins, second station box jumps, third station decline Merkins, fourth station dips. Repeat all four stations twice.

    JVILLE Q

    Mosey to NW corner of AO for enhanced DIRTY McDEUCE consisting of the following:

    12 x burpee OYO
    12 x mountain climber (double count)
    12 x dolly

    Bear Crawl about 50 meters.  Mosey to SW corner of OA.  25 Merkins OYO.  Plank.

    12 x Wilson’s Wife (i.e., partner inverted military press OYO)
    12 x werkin
    12 x Freddie Mercury (double count)

    Walking Lunge about 50 meters. Mosey to SE corner of OA. 25 Merkins OYO. Plank.

    12 x burpee OYO
    12 x standing mountain climber (double count on curb)
    12 x Russian twist (double count)

    Bear Crawl about 50 meters. Mosey to NE corner of OA. 25 Merkins OYO. Plank.

    12 x Wilson’s Wife (see definition above)
    12 x thrust
    12 x LBC (double count)

    Walking Lunge about 50 meters. Mosey to NW corner of OA so Q could recover his fleece.  Mosey to shovel flag for COT.

    THE MOLESKIN

    Four of the eleven-member PAX today were 50+, suggesting that the youngish F3Richmond crowd is starting 2015 with an aversion to pain.  Former-FNG, now known as “Squirrel,” did not get that memo, and found himself Splashing Merlot about a third of the way through the enhanced Dirty McDeuce.  Welcome Squirrel!  Great job today PAX!

    Happy New Year!

     

  • Wilson on Point

    12 showed up in blizzard conditions/snow flurries for a solid workout!
    Mosey around P-lot to warm up
    • SSH
    • Mountain Climbers
    • Deep squats
    • Burpees
    • Merkins
    Mosey to other field & partner up!
    • Wheelbarrow 50/50 – Sprint back
    • Fireman’s Carry 50/50 – Sprint back
    Quick Mosey to P-Lot (so Q could read what was next)
    • Laying triceps 
    • Back to back squats (per Wilson’s wife)
    • Shoulder Press (to prove Wilson’s wife was wrong – we DID do it)
    • LBC’s
    • Flutter Kicks
    • Leg Raises w/ Partner (added some needed resistance)
    • Freddy Mercury’s
    • Some one arm planks tossed in for good measure
    • Hello Dollies
    • Rosalitas
    4 Corners- Stations (one round)
    • Squat Jumps
    • Merkins
    • Burpee’s
    • SSH
    Mosey back to flag for:
    • Mountain Climbers
    • Plank for final minute
    COT
    Mole skin
    Q had vision of flawless execution until Toga jumped on for fireman’s carry and DOWN he went! After a quick regroup onward we went! Chum decided to stay in the fart sack a bit longer and came at some point. Q thought the Shiek was present, but later found out Ricky Bobby was stepping up and decided a Chevy SS was his ride for the day!  Bleeder took off during Fireman’s carry and Toga got fired up! Q is off the eat everything in sight diet so next fireman’s carry Toga can sprint easier!  It was great to see STH back in Richmond.
    PAX seemed interested in the Q’s wife…..video will be released soon! Tools for Wilson on next Q watch & light……

  • 365 Merkins and a Megaphone

    12 PAX, including two guests from NC, showed up for the GridIron on Saturday.

    The THANG:

    Cousteau Q

    Half mile warm-up run from the park, around the school, and around to the school soccer field

    COP

    SSHs

    Ass-Kickers (right lunge, left lunge, down to a merkin and back to lunge position)

    LBCs

    Rosalitas

    Flutter kicks

    Football field circuit

    Partner carries 25 yards each, duck walk 25 yards, and bear crawl 25 yards

    Complete 4 times

    Tunnel of Love – bunny hops to the tunnel and bear crawl through

    Two 100 meter sprints on the track, jogging the corners in between

    Cousteau Q tag up with Chum Bucket

    Mosey to rear baseball field for COP

    3 sets of 30 merkins OYO

    Jog wooded trail to Park

    COP for more merkins followed by single-file “rabbit run” through woods.

    Rinse and repeat until PAX completes 365 merkins.

    Mosey to parking lot for quick 3 Minutes of Mary.

    COT

     

    MOLESKIN:

    Cousteau led a long warm-up lap of the school grounds and kept the PAX panting for 30 minutes. Per Cousteau, “Hope your legs felt it the next day – next time we’re going to do a log workout.” Whatever that is.

     

    The Tunnel of Love through frost and mud was a highlight of the morning.

     

    Chum Bucket sought to squeeze in over 300 merkins in the final 30 minutes of the workout. The PAX pushed away in spite of worsening form and knotting triceps.

     

     

     

  • Megaphone ventures to the RVA

    megaphone1

    The PAX was seven strong on this crisp, clear day in RVA.  Just prior to our start, a new PAX member showed up. Quiet at the start, he mentioned that he was from down south in NC.

    The Thang:

    Run around school to corner of Westmoreland and Grove, Run to Three Chopt and turnaround.  Run back to Westmoreland, turn around and run back to Bleeder,  Run with Bleeder back to the shovel flag.    Stretch out.

    COT, Bleeder took us out into the post Christmas world with a few inspirational words.

    Moleskin

    To The Scream’s chagrin, the Starbucks at Libbie and Grove was not open at its usual time this morning, so our emergency constitutional stop was not available.  As a result, Scream had to cut his run short to hit head back home to his porcelain beauty.  Morning workouts sometime do interrupt our normal routines.

    Conspiracy caught up with us for the final half mile.  Having not seen us on his ride down Grove, he assumed we headed into Windsor farms.  So Conspiracy did a new route, searching for the PAX in the Farms and around the AO.  He finally found us towards the end or our run on Grove where he led Bleeder back to the shovel flag.  #nomanleftbehind.

    Our friend from NC was very quiet at the start of the workout.  He walked up, did not say much, but was clearly a seasoned F3 participant.  So we started the run….then the mumblechatter started.  The Scream and YHC were slightly ahead of Brain Tumor and our NC friend.  Despite the 50 yard lead, The Scream and I could clearly hear the conversation between Brain Tumor and our guest.   The mumblechatter lasted the entire 4+ mile run.  When we turned around to run back to Bleeder, the guest introduced himself to YHC.  Shockingly his name was “Megaphone”.  Had he not been named megaphone by his hometown PAX, we would have renamed him.  It is incredible how good the PAX is at nailing the right name for each member.  #thewisdomofthepax.  Look for (or better yet, listen for) Megaphone at tomorrows Gridiron.

    Megaphone, great to have you join us this morning.  Always nice to have new members of the PAX an we loved your company and enthusiasm for F3.

    The running PAX continues to get stronger.  I can see the improvement in myself and the other PAX weekly.  Always a pleasure to have the honor of leading this group of men.  Great work guys.

    Next workouts

    Saturday, Pouncey Tract Park @ 7am

    Tuesday Hugenot Park, 530am

    Thursday Mary Munford, 7am, special 1 hour New Years workout

    Friday, RAMM, Mary Munford, 530am

     

     

  • 11, 12 …. and a lap around that tree

    The Pax was 11 strong
    Mosey to
    COP

    5X SSH
    5X Werkin
    5X Flutter Kicks

    Mosey to
    Fugitive 11

    One arm Push -ups and Sprint Between trees

    Mosey to a shovel flag planted in middle of the Field
    12 Days of Christmas

    On the First Day of Christmas my true love gave to me.

    A lap around that Tree
    OYO
    On the Second day of Christmas My true love gave to me,

    Two Burpees
    and a Lap around that tree
    OYO
    On the Third Day of Christmas My true love gave to me

    Three Werkins,
    Two Burpees,
    and a Lap around that tree
    OYO
    On the Fourth Day of Chirstmas My True love gave to me,

    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Fifth Day of Christmas My True love gave to me,

    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Six day of Christmas My True love gave to me,

    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO

    On the Seventh Day of Christmas My True love gave to me,

    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Eighth Day of Chirstmas My True Love gave to me.

    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Ninth Day of Christmas My True Love gave to me.
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree
    OYO
    On the Tenth Day of Christmas My True Love gave to me

    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Eleventh Day of Christmas My True Love Gave to me.

    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    On the Twelfth Day of Christmas My True love Gave to Me,

    Twelve Windmills(in Cadence)
    Eleven Imperial Walkers(in Cadence)
    Ten Side Stratal Hops(in Cadence)
    Nine Little Baby Crunches
    Eight Hello Dolly’s
    Seven Rosalitas
    Six Mountain Climbers
    Five Deep knee Bends,
    Four Merkins,
    Three Werkins,
    Two Burpees,
    and a Lap around that Tree

    Hand off to TYA
    Mosey back to SF,
    Legs at 45, 90.
    Elbow Plank to the end.

    COT

    Moleskin

    Although the weather(Sunny and 70) held this morning, a beautiful Christmas Eve, many a puddle were around the AO, YHC managed to find several to run and hop through.

    The Fugitive 11 made several of the PAX manage to wonder how anyone could do anything with just one arm, Loose Goose was having no issues, Apparently after the 10,000 November, I could suggest 5,000 per arm February.

    The singing for the 12 days of Christmas went extremely well, Wilson continued to add adjectives to the Big Old Root filled etc. Oak tree. Might need to change this song to 5.9 days of Christmas for Lug Nut.

    YHC’s back failed on the 10th day, Although I made to the 12th day, DK’s words of wisdom were heard in my head “don’t hurt yourself before Christmas!” Thanks to TYA for bringing it back to the SF.

    Lug Nut’s Truck pull yesterday may have been the beginning of the Back issue, Apparently, The Scream, Pele, and YHC cannot pull an F-150 like a foursome can. There was some discussion if an International Semi could be done for a truck pull, perhaps at a later Date, the Sheik may Q that one.

    YHC delivered a new Shovel Flag to the Pax, Several names are on the Shovel, TOGA, LG, TYA, Bleeder, Jville, DK , Conspiracy & Orville. The Lead group from RVA #MERRYCHRISTMAS!  DK is in possession of it.

    TYA needs the anti-fog from the race car to help clear his glasses to see the sapling that he ran over.  When TYA says he can’t see, he means it.
    Coffeerteria

    Since we were on Holiday, 7 of the Pax had a post-workout break at the River Rd Starbucks. Several conversations ensued, Combinations of Family gatherings, TYA’s Father-in-law finding a ditch on his way to Richmond from NOLA at 5:30 AM yesterday, The Jville’s shoulder injury, and his snowboarding experiences that seemed to be the root cause of the injury. Chum Bucket and Jville discussed their attendance of Bingo, the signs of gambling addiction are….? Is the SBA off this week?

    YHC is not sure how Santa plans on waking up before the 5:30, and making his rounds tonight. he should probably head back to Starbucks before hooking-up the reindeer, On Dasher, On Prancer, On Donner, On Grande Skim Latte…..

    NO WORKOUT on CHRISTMAS
    Next Workouts
    Friday 12/27 , #RAMM 5:30 am TYA Q
    Saturday 12/28 , #Girdiron 7am Cousteau Q
    Tuesday 12/30, #noToll 5:30 am Wilson Q
    Thursday 1/1, 45 minutes of Mary, 7AM-8AM Johnsonville Q
    Merry Christmas and Happy New Year!