Category: Richmond, VA

  • The sun was LIFO this morning

    Five men showed up in the gloom this morning to find a packed parking lot at the Pump House.  Some dude waiting for a car pool joined Aisle 5 in his car for a pre-run coffee…only to find that Aisle 5 was not his ride.  Never a dull moment…

    The five original pax started across the bridge when Sippy Cup came flying up from behind, quickly said his good mornings to us mere mortals, then left us just as quickly, dragging Saab along with him in his wake.  Glad to see you back in the fold, Sippy!

    The route this morning was Buttermilk to Forest Hill loop….YHC’s GPS put him at 7.5 miles, individual mileages may vary.  YHC ran with Udder this morning, great getting to know you a bit better, my man!

    Aisle 5 continues to post up to the trail run, getting in those miles.  YHC is impressed with his fortitude.

    TYA, you know where you are at, brother.  A staple on Sundays.

    Well done this morning, gents.

    Saab abides, and I am Lab Rat

  • Novacaine and Heaps of Pain at GridIron

    Six of the Faithful and one FNG posted on a very comfortable morning at #GridIron, F3Richmond’s late-morning Saturday workout. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    COP in parking lot: 25x ssh, 25x Don Quiotes, 20x slow squats, 25x imperial walkers

    Mosey to volleyball court for COP: 25x Rosalitas, 15x merkins, 25x hillbillies

    Mosey to grassy knoll by old schoolhouse: 10 minutes of burpees

    Mosey to upper field near school entrance (above track) for a Beast, including the following:
    – 6×6 Carolina dry docks
    – 6×6 LBCs (doubles)
    – 6×6 var. on Turkish get-ups (drop with elbows on the ground, roll over, get up without hands)
    – 6×6 squats
    – 6×6 Alabama prom dates
    – 6×6 merkins

    Mosey down to football field within the track. Chiabatta bear-crawls / crawl-bears

    Mosey to bleachers. Finish with OYO dips.

    Announcements. COT

    Moleskin — Welcome FNG Novacaine. Novacaine is originally from Charlotte, but his posted not knowing anyone in F3Richond due to the urging of friends in Columbia, SC. Novacaine is a fit guy, and we hope that he found the workout sufficiently challenging. Because we had to bolt right after the workout to get to a church cleanup, I did not get Novacaine’s contact info. PLEASE GET THAT FROM HIM IF/WHEN HE POSTS AGAIN SO WE CAN GET HIM A WEB SITE LOGIN!

    White Deer has been on injured reserve for 3 weeks or so due to a medical procedure. We are glad to have him back. He was surprisingly strong after laying off for 3 weeks.

    We revisited the grassy knoll for the first time in many months. Last summmer at #gridiron, we used the grassy knoll for 10 minutes of burpees almost every week. We fell out of that routine for a while, but the weather is warming and it feels like a good time to bring the grassy knoll out back into use.

    Jolly Rancher seemed to handle the bear-crawls / crawl-bears very well. During that Chiabatta, however, White Deer started yelling at Jolly Rancher and trying to catch him. I am not sure if he succeeded or not, but the commotion did make for inspiring fun.

    There are discussions about the feasibility of a new Thursday 0530 workout in the west end (Mills Godwin). We have 2 committed to the Q rotation during the expansion period, and we are looking for 1-2 more to commit to the rotation. Please contact me (flbiggs@kbbplc.com) with your candid thoughts on the possible expansion (whether pro or con).

    Have a great week F3Richmond. Johnsonville

  • Six pack of Guinness – healthy version

    13 RVA regulars and 1 out of towner from Charlotte took advantage of the last day of daylight in the Gloom before the time change.  It was 60 and sunny, perfect for a Dogpile beatdown:

    COP: 25 SSH, 24 Merkins, 20 Flutterkicks, 20 IPs, 20 LBCs.  Modified Lindsay (up to 30 not 40) – partner up -1 PAX grabs and holds up partners legs – 1 partner does 20 Derkins then other does 10 Shoulder press, 15 & 15, 20 & 10.  Then switch partners.  Repeato.

    THE THANG:   Mosey to bottom of hill past memorial – Guinness 6 pack.  Partners will do total of 125 reps while other runs up the hill to the cirlce and back(similar to Dora 1,2,3).  125 signifying calories in a bottle of Guinness. 6 being a reasonable amount of Guinness for St Pattys day later this week

    First Round – Merkins , 2nd round – Boxcutters, 3rd – Jump Squats , 4th round – Carolina Dry Docks, 5th Round – Flutterkick.  Last one PAX chose to drink responsibly – only half of the last but it goes down the hardest – 65 Tuckjumps

    Mosey to Pull up bars – 5 Pull ups, 10 Dips, 15 Underhand pull ups.  Repeato but increase each by 5.

    Mosey to Hill for Jacobs Ladder.  Then mosey back to the flag for some Honeymoon suite to finish- APDs, Monkey Humpers, & finish on pickle pounders.  Finish with COT.

    Moleskin – Great work by all today PAX. Cotters to Chum Bucket, Goldberg, and Blood Test.  Glad to have you guys back at Dogpile.  Also great to see Gumbo post to his 1st dogpile.  The Lindsay while holding the partner’s legs was not well received.  YHC was not sure if it was because of difficulty, discomfort of being heels above head for 2-3 minutes each, or a combination of both.  Or alternatively that YHC chose to not man up to a full Lindsay count of 40, not 30.  Only one way to find out, stay tuned…

    TClaps for Guinness for informing RVA that he was going to be in town.  YHC took this as inspiration for the Healthy Guinness 6 pack idea.  If the PAX did not enjoy YHC’s idea then please blame Guinness. Great to have you out again and to have The Farm up this week as well.

    Some of the PAX struggled to run straight after the Jump squats and the TuckJumps, even to 65, had the PAX smoked.  Saab got into a rhythm on those though and knocked them out the fastest.

    Finishing with the Honeymoon suite ended up with juvenile mumblechatter, especially without Doner Kabab to demonstrate Monkey Humper technique.  I sense the need for a YouTube video demo…

    Guinness shared with the PAX some facts on the brewer along with some history on Ireland. Several made it to ETs afterwards for some coffee and 2nd F while Chum went on to double dip.

    For those doing the 100 mile challenge – mileage count for this AM is 2.

    Announcements:  New AOs starting in April.  DaVille and W-Dog.  HDHH is this Wednesday out at Atlee for brief AO test then homebrews at the Ratskellar, aka Lab Rats place.  6 months from today the 2 BRR teams will be finishing up in Asheville. Talk to TYA if you want to join as spots are still available.

     

  • It’s a friggin’ triangle, people! Version 2.0

    17 RVA Pax, 1 cameo appearance from Greensboro, and 2 FNG’s met the gloom this morning with joy in their hearts to face what was advertised as a “run heavy” 45 MOM.  YHC did his best not to disappoint.  Here is what transpired:

    Warmup lap around the campus to standard COP spot:

    COP

    SSH X31

    DQ (old man style) X15

    arm circles:  10 little, 5 big, then reverso

    IW: X26 increasing in speed

    Incline Prom Dates:  X20 (OYO) for demonstration purposes

    THANG

    5 Corners, or “it’s a friggin triangle, people” (named after Saab’s now infamous workout). Run the track, stopping at the “5 corners” to do an excersize.  Repeato X3 X2 then continue running the track until all pax are complete.  Advanced version, stop at stations where someone was still working and join in.  Q knows when everyone is done by nobody at stations (everybody running).

    Station 1:  Incline Prom Dates X20

    Station 2:  Dips X20

    Station 3:  Merkinville (X5 of any style merkin, then change styles X4, totaling X20)

    Station 4:  Leg Lifts X20

    Station 5:  Pull ups X10

    Burpee Shuffle

    Burpee Indiginous People Run- 1 lap around the campus.  Two columns of EQUAL numbers, do a standard indian run, but drop and do a burpee before sprinting.

    Cirlce of Mary:  instead of standard Mary excersizes, pax did 20 15 Richard Kimbles (thanks, Honey Do)

    Back to VSF, COT, out with a prayer by YHC.

    NMS

    So, the mumblechatter started early, when TYA announced (subtly) it was time to commence said workout.  More mumble when YHC led pax out the wrong way.  Love you all, too.  Toga tried to give grief about the run heavy shot called, but to be honest, his heart wasnt in it.

    Word was, we could have had the longest disclaimer in RVA F3 history this morning.  There are some people you just dont hand the mic to, everybody knows that.

    YHC did his best to remember everything wrote up, but forgot the Richard Kimbles during COP.  Happy to be able to work them in later, though.

    Going forward, the Burpee Indian Run should be Indian run with the burpee optional.  Seems like the waters muddied a bit here.

    Notables:

    Thanks to Toga for dropping back to bring in stragglers during said burpee run.

    Rumor has it that Offshore was busy admiring his fancy space shoes and walked smack into a pullup bar.  Good times…

    So happy to have Greensboro regular Nancy with us this week.  He invites us all to join in if we are down that way.  It is rumored you can’t swing a dead cat without hitting a COP in Greensboro.  Way to bring it!

    Fudd was early this morning.  WOOT!

    2.36 miles on the GPS, for those in the run challenge.

    Welcome Swiss Miss!  He is a friend of Marv’s that has been in the EH for 6 months.  Does a bunch of international traveling so the names were all over the map….literally.  Pax liked Swiss Miss, and it stuck.

    Welcome also to Fiona!  Co-worker? to Lug Nut and had also endured a long EH, but finally succumbed to pressure.  YHC made a joke from Big Bang theory about his Chinese symbol tattoo being for “soup”.  He confessed it actually read “little silver princess”.  You cant make this sh*t up.  Fiona was a slam dunk allyoop.  YHC is sure there is a great backstory on that TAT, he will be looking for him during run days to get that story.

    Also, welcome back to a few Pax that have either been absent for a while,or are still pretty new:  Cooler, and Goldberg.  Glad to meet you both

    Lastly, way to keep posting Mr. Rogers!  Quickly becoming a regular!

    Announcements:

    UGH!  Several…see Splinter’s list from yesterday.

     

     

  • Simple Math, Elementary in Fact

    I ate some pie

    Two visitors and 10 regulars traveled south of the equator for a crisp morning beat-down.  Quick mosey around the bus loop before heading over to the track for COP.   Here’s how it went down:

    COP

    • SSH x25
    • DQ x20
    • IW x20
    • Copperhead Squats x20
    • Brazillian Dance Partners x10 small/large/forward/backward

    The Thang

    200M Ladder.  Run 200M then drop for 20 merkins and 19 Lt Dans (2 count just to disappoint DK).  Run 200M then 18/17, 200M 16/15, continued until 2/1.  Simple math folks, quite elementary.  Restricter plate for those finishing early got to start climbing the ladder again.  Plank-o-rama at the start when everyone finished.

    Mosey to poles for pole smoker indian run.  PAX holds legs at 6″ while first PAX member completes 6 pole smokers (1 left, 1 right, 1 center, repeato).  Run to end of line and next one goes.  Complete 1 circuit.

    Saunter to the baseball field for a little spring training.  Quick cycle to finish the workout.  Start at home plate:

    • Single:  Run to 1st and complete 10 WWII situps.  Run to 2nd, 10 WWII.  Run to 3rd, 10 WWII.  Run home, 10 WWII.
    • Double:  Run to 2nd and complete 20 merkins.  Run home for 20 more.
    • Triple:  Run to 3rd and complete 30 squats.  Run home for 10 WWII.
    • Home Run:  Round the bases and finish with 40 LBCs.

    Back to SF.

    Moleskin

    Great turnout from the RVA PAX.  Welcome Nancy from Greensboro and The Farm from Charlotte.  There were complaints of the tolls and distance from downtown to this particular AO.  RVA is working on it as there are at least 2 new AOs in the works.

    It was dark this AM so YHC initially couldn’t identify the LIFOs.  Fudd was a given and should have been assumed.  Toga was unexpected.  Tclaps to Toga for directing our visitor from CLT to the correct location.

    There have been grumblings recently as to the level of math required during YHCs workouts.  There were two basic concepts introduced today.  Subtraction by 2 and the concept of even/odd.  Merkins were always even and Lt Dans were always odd.  Nancy pointed out that this AO is a middle school and we should not be required to practice remedial math.  Point taken.  YHC and TYA have been discussing a fibonacci sequence workout but we should likely hold off until PAX math skills have advanced.

    See everyone in the spring-like gloom.

    Announcements

    • AFSP Golf Tournament.  See Fudd’s BB.
    • 24 workouts in Greensboro, visit if you are in the area.  Apparently you can just roll out of the fartsack and be working out.
    • WDog starting in April.  See Swirly.
    • Mechanicsville AO starting next week
    • HDHH next week
    • Lab Rat has run friendly Q tomorrow.  As Swirly put it, “Every day all day”
    • Expansion in May to support new Hampton Roads region.  Contact Toga to volunteer.
    • Toga is eyeballing an orienteering course on May 1 at Pocahontas.  May turn into a trail run.  For Wilson’s edification orienteering generally involves a compass.
    • BRR spots are open.  Talk to TYA if you want in.  Training starts soon and there will be planning “meetings” after the training.  You know you want a purple shirt to be like Swirly.

  • Nicole visits NoToll

    15 faithful and 1 FNG posted at NoToll on a day that was had to call the gloom.  Here’s how it went down:

    COP

    Don Quixotes x 10 IC, Copperhead squat x 20 IC, SSH x 25 IC, Merkin x 10 IC, LBCS x 20 IC

    Mosey to the pavilion for Nicole.

    20 min timer.  Derkins AMRAP, 1 lap around the soccer field,  Dips AMRAP, 1 lap,  ball dippers AMRPA,  1 lap,  rinse and repeat for 20 min.

    Mosey to basketball courts.

    Partner suicides

    1 partner runs a suicide while partner 2 does AMRAP of exercise.

    Round 1 – Burpees

    Round 2 – LBCs

    Round 3 – Box Cutters

    Ring of fire.   Start in Al Gore, first time around 10 merkins, stay in plank after merkins, round 2 back up for Al Gore after 10 merkins.

    Short mosey back to shovel flag.

    COT.

    Great work today men.   Welcome to Mike Goldman, Gumbo.  Gumbo is a long time buddy of YHC and I have had him in the EH for a while and glad he finally posted.   YHC will admit to thinking about his F3 name prior to him posting and was happy to hear he cleared his schedule to post today so YHC could have final say.

    Apparently Nicole did not make a good impression on the PAX as heard in the mumble chatter throughout the 20 minutes.  That likely means she’ll make another appearance, especially since the true Nicole includes pull ups only.  Lab Rat pushed ahead for one full extra lap before time ran out, we saw you working.  The consensus was burpees and suicides do not go well together but YHC didn’t want to get through a workout with no burpees.

    Fudd showed off his animal call ability when he responded to the owl in the woods and it dove over the ring of fire.  Showing off his oneness with the wildlife he so likes to hunt.  No confirmation that the owl was looking for a Rat.

    Announcements:

    EF Hutton spoke and the PAX listened, he is setting up a softball team, contact him if anyone is interested.

    HDHH after the initiation of the new Mechanicsville AO.  See the preblast for more info and let Lab Rat know if you are coming.  The Ratskeller closes at 7:30pm.  New AO will start March 22.

    New AO starting in April, Wednesdays at Dogpile.  Swirly can’t get enough of the Ampitheater and a few of the PAX want to make a shorter trip on Wednesdays.

    Splinter has the Q tomorrow at SOT.

  • ” W DOG”

    YHC is so glad to see the expansion that is happening in RVA! Below is another opportunity for you…

    As I mentioned this morning during announcements – there will be a new Wednesday workout beginning April 6 @ Dogpile  5:30 – 6:15 AM   – (DK will you please put this on the spreadsheet – thanks bro).. We will meet @ the same spot we do for Dogpile on Saturday mornings..

    Also coming soon on Wednesday’s late afternoon-early evening – training for the BRR on Hillcrest (same as last year) … Stay tuned – TYA will make an announcement regarding this soon.

    F3 RVA – working to get better everyday !

     

  • GridIron Pride

    11 PAX and 1 FNG braved a chilly morning for a GridIron beatdown. It went something like this:

    THANG

    COP: 25 SSH, 20 Crab Cakes, 12 Merkins, 20 Copperhead Squats, 20 Imperial Walkers

    Mosey to Soccer field. Partner up.

    Dora 1-2-3: Team performs 100 merkins, 200 lbc, 300 squats while partner runs to base of hill, bear crawl up, 2 burpees @ top and run back to partner

    Mosey long circle around to front of school.

    Triple Check: people’s chair, plank, run to cone and back

    Mosey to bus loop.

    Modified Blimp: 50 lung strides, 25 crawl bear, 20 right side bear crawl on curb, 20 left side bear crawl on curb, 25 bear crawl, 35 duck walk strides, 5 burpee broad jumps

    Mosey to poles. 50 pole smokers OYO

    Mosey to back of school

    COP: 25 LBCs, 25 Hello Dolly, 20 Box Cutters, 12 American Hammers

    Mosey to side field

    2 Rounds of the Beast: 1) Merkins & 2) Mountain Climbers

    Mosey back to Flag

    COT – Earthworm took us out

    MOLESKIN

    Welcome to FNG Junkyard. He’s only been on the F3 contact list since F3 launched in Richmond. Impressive showing on your first day!

    300 squats in a Dora 1-2-3 are no joke.

    TClaps to Rosie & Splinter for double dipping during your Corporate Challenge…and for leading the Blimp and Beast.

    TClaps to the GridIron PAX for higher numbers than DogPile. Respect to All!

    Johnsonville was holding Jolly Rancher back in anticipation of 2 soccer games later in the day…hope he conserved his energy!

    Earthworm refuses to give his business to Starbucks. YHC would love to hear more. Get up on that soapbox!

    Announcements:

    HDHH next Wed in Mechanicsville – see Lab Rat

  • GOAL!!!!! at #The Punisher

    10 Faithful and 1 FNG posted on a perfect morning for a beatdown at #ThePunisher.  Here is how it went down.

    Mosey to side of school for COP.

    SSHx25, Don Quixotex25, Front Arm Circlesx25, Backward Arm Circlesx25

    Mosey to BBALL Courts-Suicide followed by 5 Burpees (repeat x 3) Plank when complete

    Mosey to far corner of school property.  Run around entire perimeter of property with ab exercises at each corner. Corner 1 (LBCsx25,) Corner 2 (Flutterkicks 2 countx25), Corner 3 (WWII situps x 25), Corner 4 (Freddie Mercury 2 count x 25)  Finish at BBALL court with planks. Right hand high, Left hand High, 5 merkins.

    Mosey to Playground for Merkin/Dip Ladder-20 dips/10 merkins, 15 dips/15 merkins, 10 dips/20 merkins.

    Mosey to soccer field for Bear crawl vs Crab Walk half court soccer game.  Divide into two teams of Bear Crawl and Crab Walk.  Bear crawl team gets ball and midfield and crab walk is on defense.  Teams switch when a goal is scored or when QIC decides.  Play for 15 minutes.

    Mosey to far corner of school property to repeat running the perimeter with the same exercises as the first round.  Plank at BBALL courts when finished. Right Hand High, Left hand high, 5 merkins.

    Mosey back to Shovel Flag.  Lunges half way across parking lot to light and back. Plank when finished, right hand high, left hand high, 5 merkins.

    COT.  YHC took us out in prayer.

    YHC was planning for a beatdown that worked all the muscle groups this am.  Running, abs, arms, chest.  Mission Accomplished.  Man, we really crammed a lot of exercises into the beatdown this am!!!  YHC is still feeling the bear crawls and crab walks.  As Toga got out of his car, he noticed YHC bouncing a soccer ball and mentioned that he did not see YHC’s trailer and exclaimed “Circle K workout sans tractor tire”.  As YHC does not want to be labeled a one trick pony, YHC decided to mix it up a little.  Rest assured, the Tractor Tire will make a return.  Lab Rat and Mr. Rodgers climbed out the clown car as we were completing the COP.  LIFO???  Wait, Fudd rounded the corner just after, with his sunglasses on top of his stocking hat covered head.  Maybe Fudd thought the sun was coming over the horizon early.

    Prior to the Bear Crawl vs Crab Walk soccer match, YHC said there were no rules, EXCEPT that you had to stay in your respective position.  With that being said, YHC started the match with a pass to Swirly, who then made a pass to Fudd, who promptly stood up and fired a beautiful 90mph+ pitch into the corner of the goal.  While Fudd did indeed show good form, the PAX quickly reminded him of the disclaimer YHC made prior to the game.  The highlight of the game was a pass from Toga to Grizzly, you channeled his inner Pele (only soccer player I could think of) with a perfectly placed header into the back of the net. Way to include another muscle group into the workout Grizzly.  Swirly declared the play was definitely a Sportscenter Top 10 highlight.  YHC agrees.

    Welcome to Horse and Buggy (FNG), friend of Rosie.

    Announcements

    Suicide prevention golf tournament at Willow Oaks-See Fudd

    HDHH at DaVille, 3-16-16, 515pm for a short workout followed by 2nd F at LabRats place. First workout at DaVille planned for Tuesday 3-22-16.

    Toga mentioned F3 expansion in Hampton Roads area in Mid May.  F3 RVA roadtrip/ participation details to follow.

    Good work this morning gents.  Always proud to QIC with the men of F3 RVA.

    Circle K

     

     

  • Breaking in the new trail sections

    10 strong and a triple-hate FNG started their day off on the trails.  It was 40 degrees and a hint of rain as the PAX started off on Northbank.

    THE THANG:  Northbank – Belle Isle – Buttermilk loop.  The PAX ran up the new section of trail on Buttermilk.

    NM:  YHC was pleased to see such a great turnout this AM for the trail run.  Although the forecast called for rain overnight the trails were just about perfect and the PAX saw nobody else on the trails until Buttermilk.  Not a single biker in site, Aye!

    Splinter set the pace and proceeded to burn through the trails well ahead of the PAX.  Rumor has it he had church plans and needed to knock out the miles quickly.  YHC believes after completing the 8th and final workout of the Corporate Challenge this week Splinter was heading back for some well deserved rest.  He took FNG D-Day along for the run, as D-Day being 18 can keep up.

    The rest of the PAX stayed together.  It is great to see Oyster and Aisle 5 knocking out the miles consistently.  YHC was dismayed that Offshore was not wearing his platform shoes again for the run, although his duct-taped pants made up for part of it.

    There were rumors of a fleet footed assassin closing in on the PAX as we moved along the trails, as Saab chased us down right at the end after being LIFO to start.  Hope the back feels better.

    Topics of discussion on the main group covered respect for Rosie and Splinter for doing the full week workouts A.k.a the Corporate Challenge.  Respect to both of you, Aye! Now there needs to be a F3 RVA shirt for completing it, alongside the long awaited Double Dip shirt.  These shirts cannot be purchased, but rather earned…

    Additional benefits of completing the Corporate Challenge according to the PAX:

    1) 5 excused absences to be submitted to Swirly-F3C, good for 6 months

    2) Early entry Hot Tub passes for the BRR after-party house

    3) Guaranteed reserved double bed for BRR first night hotel

    4)  Your selection of either:  A pair of TYAs short-shorts from the 70s OR Offshore’s spring shoes

    5)   A better understanding of what Swirly feels like every sunday!!

    Other trail run notes:  Rosie continues to grow out his beard, apparently after visiting Spain he thinks he resembles the Most Interesting Man in the World with his graying beard.  Alas no amount of gray can help you avoid Hate in the COT.  Lastly Lab Rat shared with the PAX that when he passes a runner going the other direction he looks directly at their junk, well at least for guys he does… be sure to post to DaVille to learn more. D-Day was given his name by his lack of talking, being that EF Hutton is already taken.  On second thought Bizzaro-Lab Rat could have worked as well.

    YHC forgot to close out the PAX in prayer today, please forgive me.  Good work this morning men!