Category: Richmond, VA

  • Nevermind, just follow Wilson…

    A crew of 9 descended upon Dogwood Dell on a chilly Saturday for a mixed bag of beatdowns. This is what transpired

    COT: DQ’s, SSH, Flutter Kicks, LBCs, Merkins

    Carillon: Top to bottom…Merkins at top, WWIIs at bottom. Extended the distance at the bottom a bit to promote more running

    Touch a Tree: Touch tree and perform exercise that corresponds with tree number. First round (trees 1-3) – Burpees. Second round (trees 4-6) – Merkins.

    Amphitheater: Standing jump up to each tier with 3 squats between each. Descending: Gerkins (18 down to 1)

    Up and down hill: Partner performs flutter kicks while other runs up hill and completes 3 burpees. 3 rounds.

    Curb crawl: backwards and forwards curb crawl with 5 merkins/derkins on each curb while partner runs pipeline loop

    Run to street light, 10 merkins, run to next light, etc…(4 stops total)

    Indian Run from pump house all the way back to field. Finished with a few minutes of mary.

    Moleskin
    Wilson was in fine form again. Upon the first pause during instructions at the Carillon, he took off to gain his usual lead. Q had no choice but to end the instruction there and tell everyone to just follow Wilson. Instructions during touch a tree evolved into an extensive Q & A session (guess who). YHC can’t fully attest to what or how many exercises everyone performed at trees 4, 5, and 6.

    At the Amphitheater, descending Derkins appeared to take the wind out of everyone – particularly Wilson…forcing several who were down-wind (YHC) to move more promptly to the next tier.

    Most everyone seemed to agree that their pecs were smoked from all the merkins. YHC enjoyed the extended Indian Run from the pump house, up Love Hill, all the way back to the field. Way to push it Aisle 5!

    We broke promptly. Splinter and Rosie were departing to double-dip (note Corporate Challenge…way to go gentlemen), while others had to adjourn for other family commitments…or rest one’s back on a heating pad (Saab). YHC reminded Mr Rogers that his handle is not long for this world (but it will NOT be Minotaur).

    Saab abides

  • A little game of tag

    14 PAX ignored the erroneous weather reports and headed to MM for a little running tag.

    The THANG,

    Rules:

    –split into 3 groups based on pace

    –stay within the grid of Commonwealth Ave, Monument Ave, Malvern Ave, and Grove Ave taking any route you want

    –no 180 degree turns

    –try to catch the group wearing the flashing heel lights.  If you do catch them, exchange the lights onto your shoes, and the new group becomes the pursued, heading off in the opposite direction.

    –Return to the flag after 45 min.

    –The initial group being pursued is given a head start of 2-3 min by entering the grid immediately while the other groups run to Cary St. and back.

    Game recap.

    This was fun!  As it turns out each of the 3 groups had a turn being chased, for about 15 minutes each.  My group (Offshore, Sippy, Marv) ended up being the last group pursued, and we were able to avoid getting caught a few times by sprinting down certain blocks and turning in non-intuitive directions.  However the last 3 minutes of the game were quite exciting as all three groups headed back to the flag.  The pursued took a different route and everyone converged at right angles on the flag at approximately the same time.  A rogue car streaking across Grove slowed down the pursued group so they were caught right at the corner of Commonwealth and Grove.

    COT.

    Announcements.

    Check the RAMM Gears post–

    Also:  Offshore is helping to organize a bike race for Diabetes in October–details forthcoming.

     

  • Trenches, Snow, Bikes…

    3 Bikers and 13 non-gear folks arrived in a Snow covered AO. Here’s how the Gearheads hit it.

    THE THANG
    Departing MM heading into Windsor Farms towards the trenches, Going off-road to do some trench work, followed by a Carytown and Fan Tour, back to the Shovel Flag.

    Moleskin

    When looking at options for a snow filled morning, The Fat Tire bike seemed like a good choice; however, since no snow appeared to be actually sticking to the road, and the Trenches made for an interesting ride had there been more light, and YHC’s memory of riding through the trenches as a child actually seemed less intimidating; but as The Sheik eloquently said” You have got to be Kidding me!” with the first drop into the snow infested trail.

    YHC was fighting the weight of the monstrous wheels for the latter part of the Ride, The Sheik and No Tools had very little issue riding their particular rides. Perhaps YHC should consider the use of helium in the tires. Clearly the Nitrogen isn’t doing the trick, after taking some wedge out, the bike does corner a tad bit more effectively; however, the centripetal force does give the impression the bike is making the Earth rotate off-axis while trying to execute a simple left or right turn.

    No Tools continues to impress with his riding ability, always being on look out for the Motorized vehicle that would end a day poorly for any biker. Lights on bikes can only be but so effective. Thanks for looking out for us!

    Various Announcements

    Fudd is still looking for golf teams (and sponsors) for the charity he is coordinating to support suicide prevention. To that, TYA is looking for 4th man for his team…

    Still have open slots for BRR (9 and 12 person teams). There will be a mountain house we’ll be renting for use afterward.

    Lab Rat will be hosting the happy hour in Mechanicsville this month (following the new F3 AO he is coordinating!) Word is, if you get a couple beers in him, he drops his quiet demeanor and becomes a bit chatty.

    Weight challenge and running-mileage challenge this month. Not too late to sign up for one or both.

    Friday – Run/Gears around MM (don’t let a little frozen precipitation dissuade you)
    Saturday – Saab Q for Dogpile, DK Q for GridIron (Looks like potential for a double-dip folks).
    Sunday – Trail run (chip-away at those 100 miles, and/or prep for the BRR). Shorter routes are also an option for those not accustom to longer runs.

  • May have way-exceeded the necessary amount of Burpees

    A fairly large number descended upon MM to get a jump start to their day. This is what transpired…

    (Pre-meeting – F3 Corporate Office…)

    COT: SSH, DQ, Flutter Kicks, Merkins, LBCs. Perform Burpees between each (ascending count)

    Incline/Decline Merkins off benches next to school (10 each)

    Groups of 3: One person bear crawls 10 yards, performs 10 merkins, then bear-crawls backward start. Meanwhile, remaining 2 in rotation perform flutter kicks and LBC’s, respectively

    Sprint back and forth across tennis courts

    4 corners around track: Group 1 – burpees (15…should have been 5), group 2 – Squat Jumps, Group 3, Merkins, Group 4, WWII Situps. Groups progress around loop as group complete prescribed number of burpees.

    Burpee shuffle: Jog in place, person says go, everyone does a burpee. Repeat around circle. Indian run back to flag

    Finish with a few Minutes of Mary: Flutter kicks, Merkins, LBC’s in rapid succession.

    Moleskin:
    YHC started out by reminding everyone he had an injured back, thus explaining why he wouldn’t be his usual sunshine-and-lollipops demeanor. There was quite amount of mumble chatter during the COT which I couldn’t quite hear, but I’m certain it was both entertaining and likely at my expense. Enjoyed DK’s usual insight and guidance as I solicited input on the next Burpee count.
    As YHC then asked the PAX to count off by 4’s, Tramp Stamp made a brief attempt to form a 5th group, but was quickly brought back in line and asked to stay with the rest of the PAX. Note: Prescribing a count of 15 for the Burpees segment turned out to be a mistake which left the remaining groups going too long. This was a result TYA articulated all too clearly (in his “gentile northern-style” manner of course.)

    Finished up with a ring of burpees (a la Swirly). Appreciated PAX (Fudd?) calling me out for not raising my knees high enough near the end (did I mention my back hurt?).
    Appreciated the audible in the end to split the line for the Indian Run (or rather “Indigenous People” run – in the parlance of our times). FlashDance – way to kick it out buddy and for embracing those things which challenge us the most.

    Announcements:
    Fudd is still looking for golf teams (and sponsors) for the charity he is coordinating to support suicide prevention. To that, TYA is looking for 4th man for his team…

    Still have open slots for BRR (9 and 12 person teams). Bleeder also mentioned the mountain house we’ll be renting for use afterward.

    Lab Rat will be hosting the happy hour in Mechanicsville this month (following the new F3 AO he is coordinating!) Word is, if you get a couple beers in him, he drops his quiet demeanor and becomes a bit chatty.

    Weight challenge and running-mileage challenge this month. Not too late to sign up for one or both.

    Friday – Run/Gears around MM (don’t let a little frozen precipitation dissuade you)
    Saturday – Saab Q for Dogpile, DK Q for GridIron (Looks like potential for a double-dip folks).
    Sunday – Trail run (chip-away at those 100 miles, and/or prep for the BRR). Shorter routes are also an option for those not accustom to longer runs.

    Saab out.

  • Preblast-F3 RVA March HDHH-#Da’Ville

    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

  • Pre Blast – AFSP Golf Tournament – April 25

    Richmond PAX.  I am Co-Chair for a golf tournament coming up in April that will benefit the American Foundation for Suicide Prevention.  Details are below.  Great marketing opportunity for F3 (Swirly, this is where being “Corporate” comes in to play) as well as to enjoy a round of golf at a very nice private course. There will be an open beverage cart on the course and a reception afterwards with drinks and hors d’oeuvres.  Feel free to email me with questions at rogerhartjr@msn.com.

    Thanks for your support!

    Fudd
    The American Foundation for Suicide Prevention (AFSP) Virginia Chapter and Willow Oaks Country Club are proud to host the 1st Annual AFSP Virginia Chapter Golf Tournament on Monday, April 25, 2016 from 11 am – 6 pm. Multiple sponsorships levels are available.
    AFSP is the nation’s leading nonprofit organization bringing together people nationwide to understand and prevent suicide and to help heal the pain it causes. Across the state, in Richmond and in the surrounding communities, we work with individuals, families, and communities around us who have been personally touched by suicide. They are the moving force behind everything we do. Tragically, suicide is the 11th leading cause of death in Virginia. On average, one person dies by suicide every eight hours in the state. Over three times as many people die by suicide in Virginia annually than by homicide. With your support, we can change these statistics.

    Creating that change can begin with your support to make this event special and a success! Your
    sponsorship will contribute tremendously to our local Virginia Chapter Suicide Prevention efforts, and you will be acknowledged according to your level of sponsorship, with visibility and promotion of your company on event banners, using your company name and logo on our web pages, social media, email blasts and in other promotional/marketing materials on the golf course and in the community used to promote our event.

    We anticipate a full field of participants enabling you a unique opportunity to extend your overall business reach and visibility and to support our cause. We hope to receive most sponsorship applications by Monday, March 21, 2016 to maximize visibility for corporate sponsors. However, the final sponsorship deadline will be Monday, April 18, 2016 but with limited advertising exposure.  For complete details about our 1st Annual AFSP Virginia Chapter Golf Tournament and a list of sponsorship opportunities, please review the accompanying sponsorship information, list of corporate visibility opportunities, or go to our event web site at:

    http://afsp.donordrive.com/event/GolfAFSPVirginia2016/
    Sincerely,

    Ryan Newcomb
    Regional Director: DC-National
    Capital Area, Maryland, & Virginia

    Douglas Lamb
    Chair
    Roger Hart
    Co-Chair

    Shannon Weisleder
    Co-Chair

    P.S. If you want to know more about this year’s event, please contact Ryan Newcomb at 646-632-5189.

    Monday, April 25, 2016
    1st Annual Virginia Chapter Golf Tournament
    AFSP Sponsorship and Visibility Opportunities
    Title Sponsor: $2,500
    • Golf tournament naming rights
    • One foursome and four reception tickets (valued at over $720)
    • Company logo on spring AFSP Virginia Chapter e-mails (sent to up to 10,000 people)
    • Sponsorship signage at check-in
    • Two Corporate Tee Box sponsorships signs at designated holes (valued at $400)
    • Corporate logo on golf tournament goodie bag
    • Company logo on all individual and corporate sponsorship signs
    • Full page ad in tournament program
    • Exclusivity rights to title sponsorship
    • Display of company logo on primary banner and at check-in
    • Option for item insert into goodie bag
    Silver Sponsor: $1,000
    • One Corporate Tee Box sponsorship sign (valued at $200)
    • Half page ad in tournament program
    • Option for item insert into goodie bag
    • Display of company logo on primary banner Gold Sponsor: $1,500
    • One foursome and two reception tickets (valued at over $660)
    • One Corporate Tee Sponsor sign (valued at $200)
    • Sponsorship signage at check-in
    • Half page ad in tournament program
    • Display of company logo on primary banner and at check-in
    • Option for item insert into goodie bag
    Beverage Cart Sponsor — $1,000
    • Corporate signage prominently displayed on both sides of beverage cart
    Lunch Sponsor at Course — $1,000
    • Corporate logo on signage at Continental Breakfast
    • Signage at Check-in on day of
    • Option for item insert into goodie bag
    Banquet Sponsor at Course — $1,800
    • Corporate logo on signage at Lunch Banquet
    • Display of company logo on primary banner and at check-in
    • Option for item insert into goodie bag
    Golf Ball Giveaway Sponsor — $750
    • One sleeve of balls (personalized with your logo) for each golfer in goodie bag
    Golf Cart Sponsorship — $300
    • Corporate advertisement (5.5” x 8.5”) in each cart. Company can provide or we will print
    Tee Box Sponsorship (Corporate)— $200
    Tee Box Sponsorship (Individual)— $100

    To sign up, visit:
    http://afsp.donordrive.com /event/GolfAFSPVirginia2016/ or email
    Ryan Newcomb at Virginia@afsp.org
    Individual Golfer Cost ……$ 175
    Foursom e Cost …………….…..$ 600
    The American Foundation for Suicide Prevention
    (AFSP), a 501(c)(3) organization, has been
    working to prevent suicide since 1987. Our
    Virginia Chapter was established in January
    2015 to raise awareness, provide education,
    offer survivor support services, and prevent
    suicide across the state of Virginia. AFSP
    is funding groundbreaking research and
    educational programs and is championing
    important public policies that will help prevent
    suicide. Half of this year’s golf tournament funds
    will go directly to groundbreaking scientific
    research for suicide prevention and public policy
    advocacy at the federal and local levels; while
    the remaining dollars will go to the state of
    Virginia’s educational and awareness programs
    for prevention and mental health.
    Every 15 minutes one person in the United
    States loses their life to suicide. During the time
    it takes to complete our tournament, 20 people
    will lose their lives. AFSP and the Virginia
    Chapter are working to shine a bright light on
    this national problem and your support for this
    golf tournament will help us!
    Monday, April 25, 2016
    1st Annual Virginia Chapter Golf Tournament
    Willow Oaks Country Club, Richmond, VA

  • BRR Update!

    Those of you that have made the commitment to join in on the Blue Ridge Relay here is a quick update….

    The hotel rooms (Thurs Night), vans, and house (Sat night) have been booked! (Thank you Bleeder)…

    TYA will register our team soon and be in touch with all of us about further details. (Thank you TYA)…

    Hey -BRR – Corporate is coming !!!

    Be prepared to begin training soon…. Yep this is you against you except for when we are running against Christmas and that other fairy cheater team…. Then it’s us against them – let’s go!!

    If you have not yet decided to join in on the BRR – please give it some serious consideration. It is indeed a physical and emotional challenge but I promise you will be glad you did it – not only because you were able to tackle it yourself but that your boys did the same… Remember Labrat’s African proverb ” If you want to go fast go alone – If you want to go far go together”

    Fitness, Fellowship, Faith oh yeah and there are cold beers with the pax @ the finish line!

    Swirly/Corporate

  • Like Hill

    7 very strong posted this morning @ SOT and here is how we rolled…

    Warm ups: Helicopters, Windmills, Imperial Walkers, SSH, LBC’s, Touch the sky.

    Like Hill : (The cousin of love hill) – partner up run up the hill and back – partner 2 does the exercise and switch.. Exercises : Broad jump burpees, Russian Solder’s, Walk out merkins. Repeat back down the hill…

    4 corners : 20 box cutters – grapevine – 20 Carolina drydocks – lunges – 20 flutter kicks (2count) grapevine- 20 merkins.

    Bus loop: Runners run the loop 1 time around – Bleeder rides bike 2 times around – challenge to runners – make it back to the start before Bleeder comes around twice..  25 partner leg toss after each lap – 3 laps..

    Curb Crawls : Bear crawl up crawl bear back up the ladder to 6 (Merkins)

    Mary: LBC’s, APD’s, cross leg lifts, 6 inches

    Ring of Fire – 10 Merkins.

    Great work today guys… A beautiful morning @ SOT and Bleeder was wondering why in the world YHC had on his jacket… ( Cause YHC’s $10 target watch broke awhile back and YHC needed a place to secure his phone so that he could keep time – YHC also is doing the weight loss challenge so figured sweat it out … YHC did end up ditching the coat before the bus loop exercise…

    There were a few small groans as YHC announced like hill and YHC reassured Wilson that it would be okay even though we had odd numbers – no worries bro 🙂 The pax did great pushing themselves to make it to the finish line @ the bus loop before Bleeder arrived – this didn’t always happen but every effort was given for sure..  YHC thanks Bleeder for his extra effort to push himself and the pax on that exercise. During the bus loop exercise the shovel flag fell and made a loud noise. The first thought was someone was trying to break in to one of our cars – nope not the case it was the flag..  Thanks Lug for going to replant it… It was dark and nobody really saw what happened but it fell near Wilson’s car – upon inspection @ the end of the workout it seemed all was well… YHC was sorry the flag fell on a car but was thrilled it was not the Audi or Porsche – cause YHC may have been running home from SOT 🙂 More grunts were heard during Mary as the pax was pushing hard to finish strong – well done fella’s..

    Splinter took us out and asked for God’s grace, mercy and wisdom not only for us but for our country’s political leaders(now and in the future)  – well said Splinter.

    Saab has the Q tomorrow @ MM

    LabRat and Circle K are working on a Mechanicsville AO – stay tuned..

    See y’all in the Gloom!

  • Good thing the rest of you were wearing gloves!

    18 Faithful RVA PAX and 1 FNG gathered at NoToll to welcome the month of March with an early morning beatdown. It went something like this:

    THANG:

    COP – 28 SSH, 14 Merkins, 28 Flutter Kicks, 14 Grandpa Don Quixote, 14 Hillbillies

    Mosey to poles

    Lindsay (40’s): Pole Smokers + Imperial Squat Walkers

    Mosey to soccer field, circle up under lights

    Guantanamo: 1 round

    Shimmy to bleachers

    Lindsay (40’s): Dips + Monkey Humpers

    Mosey to adjacent soccer field

    LugNut’s 4 Corners:
    Round 1: 5 Merkins + 10 Mountain Climbers each corner
    Round 2: 10 Merkins + 20 LBCs + extra lap at beginning (Restrictor Plate to top Round 1 finishers)

    Roxanne: F3Nation.com Lexicon style: planking, push-up at “Roxanne”, plank jack at “Red Light”

    Mosey to Gate

    28 lunge strides

    Mosey to Flag for COT

    MOLESKIN:

    YHC left his gloves in the car. What an idiot. The ground was cold enough that YHC’s hands struggled to write down PAX names during COT.

    Imperial Squat Walkers eat up a lot of time.

    The Guantanamo was fun. Let’s include a round of running around the outside of the circle next time with Partner Leg Tosses for the PAX.

    The Roxanne was tough. YHC is pretty sure everyone took a bit of a breather on their own…except for Sippy, possibly because he was seriously shaking it off afterwards. FEBA!

    Welcome to FNG Glee, though we should have named him Falsetto. YHC was Q, and the Q may change Glee’s name. YHC knows where Glee lives and will pick him up any morning he wants to post.

    ANNOUNCEMENTS:

    F3 Weight Loss Challenge: See previous Back Blasts

    HDHH March 16 in Mechanicsville: See Circle K’s forthcoming Back Blast

    Regular workouts this week: YHC is Q’ing Grid Iron on Saturday

  • Virgin Q remix

    After having caught enough flak for only Q’ing for runs, YHC decided to finally Q up a “real” workout.  Just to put an exclamation mark on it, he declared this would be a “NO-RUNNING” beat down.  YHC, Mr. Rogers, and FNG Tom (Sassy) fell out of the clown car early to find a shovel flag planted, weights already on the tailgate, and 4 smiling F3 regulars ready to roll.  Fudd, Rosie, Offshore and Circle K filed in to fill out the Pax, and we got to work.  It went down something like this:

    COP:

    SSH IC: X29

    Imperial Walker IC: X0 (stupid Q forgot)

    Don Quixote (old man speed):  X20ish

    Arm Circles IC:  10 little, 5 big, then repeato reverse  (fins up, fins down)

    Merkin IC: X10

    THANG:

    Mosey to the Swirly-mobile and pick out a weight:

    Farmer’s carry- walk with the weight either overhead, chest level, or like a bucket 4 times around parking lot, switching sides each lap. Al Groh (Al Gore with a brain fart) with weight when finished.

    Farmer’s carry back to the benches for some OYO intervals:

    -right leg step ups X30

    -incline prom dates X20

    -left leg step ups X30

    -full range release merkins X20

    -goblet squats X20

    Repeato, substitute 4-count American hammers (with weights) X20 for merkins

    -Final set of American hammers to failure or 20 reps (4 count, of course)

    Partner up for 2 sets of weighted merkins:  partner holds both weights on back, do merkins until failure, then switch.  Next set, remove one weight.

    Farmer’s carry back around the parking lot one more time, swapping sides X4.

    Gather around the SF.

    NMS:

    Once we got started, there was very little mumblechatter, seemed like nobody knew what to expect from this oddball workout and new Q.  First lap, Fudd made a feels like a women’s group comment, but YHC thinks that the second loop took care of that sentiment.

    Honey Do pointed out the eerie silence was most likely due to the fact that YHC was trying to make sure he didnt goof up the count, thus couldnt make totally pointless remarks.  Touche’

    This morning was a bit of a blur to YHC, so he hopes that it went smoothly for the Pax.  a couple observations though:

    -YHC never noticed how badass Splinter is…maybe the height is a disguise, or maybe YHC should pay more attention.  Way to get it done!

    -Swirly just plain old works.  Pretty well documented, but DAMN.

    Special thanks to Bleeder and Swirly for supplying the weights and the shovel flag.  Literally could not have done this workout without you!  Also, thanks for re-engaging YHC’s brain for nam-o-rama, he had checked out.

    Also thanks to Honey Do for pushing the VQ (remix) on me last HDHH.  Next up, Viral???

    To anyone that has ever Q’d:  RESPECT.  Yall make it look easy…it’s not.

    Also, a big welcome to FNG Tom (Sassy).  He ran the Bear Creek 10 miler with us, and finally got him out for a workout.  Glad to have you, brother!

    Newcomer Mr. Rogers came back out this morning as well (First post was Friday).  He is already securing a ride for 45 MOM.  Great to see more of DaVillagers making it out and getting in to the routine.

    Announcements:

    -Golf tournament for Suicide Prevention in April.  Please see Fudd for the details on this worthy cause!

    -Circle K and I are hosting HDHH on March 16th.  We will shore up the details very soon and post up a pre-blast.

    Please see pre-blast regarding weight loss challenge that popped up yesterday from Metro.  Bleeder is organizing this locally.

     

    AYE!