Category: Richmond, VA

  • 3rd Swirly Q ?

    10 brave men turned out for Dogpile this very cold morning…

    COT: Windmills, EW,  Russian Solders, APD, Flutter Kicks, AC.

    Track with a Twist : run track – stop at each obstacle  5 merkins, next obstacle  10 LBC’s  repeat at each obstacle all the way around the track accept for pull up bars, rings, monkey bars (there do 5 pullups) @ the rope climb (climb the rope).. Mossy…..

    Bridge run: Run the bridge up the hill to the first street – 10 burpees – run back down the bridge up the hill – 25 LBC’s. Mossy….

    Amp Theatre : Dips ladder on the steps  – 1-18 and back down to 1

    Ring of Fire – 10 merkins each while pax planks . Mossy to the flag.

    Yep lot’s of running….

    Moleskin :

    The wind was popping as YHC planted the flag this morning in the gloom. With the parking lot being taped off YHC planted the flag to the side where it was planted last week… YHC blew his horn to notify Oyster he was parked in the wrong place. (Way to be paying attention Oyster)… Splinter got out of his car which I believe was Mrs Splinters car bobbing his head – walking like a man who just crushed his budget numbers 🙂 and reported to YHC that he was rocking out in the car to some rap music so he could get jacked up for the morning workout! YHC was jamming some rap himself and after hearing the news from Splinter  knew the pax was going to attack this workout – love it!

    Sippy crushed it on the track with YHC, BT, Saab, Splinter not to far behind… On the bridge run BT reported that we almost lost Lockjaw because the wind was wiping those 1987 workout pants so hard that they became more like a parachute than pants… Luckily he was able to keep his feet on the ground. Viral had some bad Chipotle last night – so he had to take a pass on the bridge run – Viral do you not get Wilson’s tweets ? He has been warning everyone daily about the dangers of eating Chipolte dude… (Glad you recovered buddy) ..

    The dips ladder hurt a lot more than expected – lots of moaning and groaning during that exercise.. Great job banging those out guys.. My triceps are throbbing as I type this…

    Splinter took us out and some of the pax headed to Ellwood’s for coffee and a delicious breakfast where they got the chance to meet Mrs Swirly who it seems is always shopping @ Ellwood’s…. For a moment BT thought we were being to loud and were about to get slammed by another women this week, but Mrs Swirly politely introduced herself as Chip’s wife and nobody knew who the hell she was talking about…  We also ran into our good friend TYA @ Ellwood’s – imagine that – dude lives @ that place man – it seems Elwood’s is the place to be in RVA … As we were leaving Saab mentioned something about telling us a nude beach story – so stay tuned for that one….

    Great job by the pax this morning – much more running  in this Swirly Q. Shout out to Flashdance for pushing hard – way to go Flashdance – Corporate see’s you man – keep it up! This is the first time YHC has Q’d three times in a week – that’s no joke – my hat’s off to those of you that have done that duty before..

    Announcements :

    100 mile challenge – 200 for bikers – Lockjaw leading the charge…

    BRR – see TYA if interested..

    Interested in Qing – reach out and we will help you get started ..

    I am blessed to be part of a group of such fine men. Thank you all for allowing me to be a part of F3RVA..

    Swirly/Corporate

     

  • Mario Addison #97 Tribute

    Five of the Faithful and an FNG gathered on a beautiful sunny morning at the GridIron. We got right to work as follows:

    Mosey from Parking Lot to the start of the Pillars.

    x25 SSHs IC
    X25 Seal Jacks IC

    Slalom to the end of the Pillars.

    x25 APDs IC
    Superman stretches and holds
    Side plank dips left and right
    Plank hold and hand walk back to feet

    Legal Limits OYO (but stay together advancing a Pillar or two after each set):
    x21 Merkins and x10 Air Squats
    x20 Merkins and x10 Air Squats
    x19 Merkins and x10 Air Squats
    x18 Merkins and x10 Air Squats
    x17 Merkins and x10 Air Squats
    x16 Merkins and x10 Air Squats
    x15 Merkins and x10 Air Squats
    x14 Merkins and x10 Air Squats
    x13 Merkins and x10 Air Squats
    x12 Merkins and x10 Air Squats
    x11 Merkins and x10 Air Squats
    x10 Merkins and x10 Air Squats
    x25 Pole Smokers/Heels to Heaven
    x9 Merkins and x10 Air Squats
    x8 Merkins and x10 Air Squats
    x7 Merkins and x10 Air Squats
    x6 Merkins and x10 Air Squats
    x5 Merkins and x10 Air Squats
    x25 Pole Smokers/Heels to Heaven
    x4 Merkins and x10 Air Squats
    x3 Merkins and x10 Air Squats
    x25 Pole Smokers/Heels to Heaven
    x2 Merkins and x10 Air Squats
    x1 Merkin and x10 Air Squats
    x25 Pole Smokers/Heels to Heaven

    x21 Air Squats

    Mosey to Courtyard

    x25 Dips OYO
    x20 Marching Men OYO
    x25 Dips OYO
    Bird dog stretches and holds
    x25 Carolina Drydocks IC
    Merkin ISO Hold

    Mosey back to Pillars midway

    x25 Pole Smokers/Heels to Heaven 0Y0

    Cross Beam holds to failure

    Lunge Walk to start of Pillars

    Mosey to WildCat GirdIron Bleachers:

    x25 Dips (rinse and repeat)

    Mosey to Baseball Field and divert (after being locked out) back to WildCat GridIron

    Karaoke left 20 yards
    Bunny Hop forward 20 yards
    High knees forward 20 yards
    Karaoke right 20 yards
    Bunny Hop forward 20 yards
    High knees forward 20 yards

    Mosey to GridIron End Zone Flag and split group in half – the Jordan Norwood PAX and the Mario Addison PAX with the former staying at flag and the latter on same end zone line but about 15 yards to left. Three sprints – Jordan Norwood races up the side line until Mario Addison – demonstrating speed and hustle (and performing mental calculus on the run to achieve optimal pursuit angle) catches Jordan Norwood for the take down.

    Mosey to Picnic Table Pavilion

    Dips Tabata

    10 step mosey to the Parking Lot

    COT: Welcome to Lucky Charm – a Dubliner by birth, Offshore’s first FNG, and a fine addition to the PAX. The naming process was enhanced, as usual, by DK who after being uninspired by the PAX offerings of Joyce, Guinness, Ulysses, etc., recalled his youthful breakfast of choice and singularized same. There was immediate approval without dissent and, despite the FNG’s obvious fondness of the handle, Lucky Charm was christened into F3.

    Flip Phone remains in Memphis and the PAX expressed concern as he grieves the loss of his mother. Attila too was missed and the PAX look forward to his return next week.

    Johnsonville informed the group of the planning of the Launch of F3 in Virginia Beach/Norfolk area – see Johnsonville for more information and to enlist for Launch assistance. This is an exciting opportunity to deepen F3 roots in Virginia.

    Takeout prayer of thanks and supplication.

    Moleskin:

    Offshore said he heard that GridIron isn’t very ambulatory so YHC decided not to disappoint. Truly, the plan was to include some Pole Smokers on the Diamond (a/k/a by the former pitchers among the PAX as Pole to Poles) but Spring Training was delayed by the locked gate. But with a bevy of football fields at the GridIron it was easy enough to re-position to the WildCat GridIron, stretch the legs, and pay homage to Mario Addison of the Panthers who executed the finest play of the Super Bowl in the opinion of YHC – still amazed at #97 and his big motor. Lots of video clips out there – but YHC just a few weeks ago learned how to add comments to BBs and there is no chance he can successfully do a Video Post to this BB – perhaps one of the Technocrats of the PAX can find one and add hereto or include a link in any comments to this BB? (see eg. http://thebiglead.com/2016/02/07/mario-addison-jordan-norwood-don-beebe-super-bowl/)

    DK and Lucky Charm departed the AO looking forward to some youth basketball; J’Ville, White Deer, Offshore, and YHC regrouped at the Daily Grind for some solid 2nd F that included some highly technical discussions about Operations Research, coding, mini-computing, and home brewing.

    “A man’s errors are his portals of discovery.” – James Joyce

    But the Lord said to Samuel, “Do not consider his appearance or his height, for I have rejected him. The Lord does not look at the things people look at. People look at the outward appearance, but the Lord looks at the heart.”
    – 1 Samuel 16:7

  • A rowdy and disrespectful clan takes to the streets of RVA

    Another fine morning for running, with clear, cold, and calm conditions (I question the conditions for wind making contraptions, aka bicycles).  14 Pax came out to embrace the morning, and get in a cardio workout of his choice.  It went down like this:

    Everybody out Commonwealth to Monument.  4 milers right on Boulevard, 5 milers right on Meadow, 6 milers right on Harrison.  Everybody back on Grove.

    Bikers, do their own thing, meet up at VSF for COT.

    NMM

    Sounds like we are having more issues with our designated early morning tomato greeter.  This morning, it seems as though we were being too loud and not respecting the neighbors.  YHC highly doubts that, being as there were only the 3 riders left when she got out of the car.  Maybe we should take back ownership of the parking spot to give her something more legitimate to complain about?  Probably not the Christian thing to do, but it’s worth considering…

    Run was pretty uneventful it sounds like.  YHC was really feeling the strain though after Saab’s relentless beatdown From 45 MOM the morning before.  Luckily Fudd joined up for the last two miles and was literally holding in merlot from the night before, which took the focus off my pain.

    Announcements:

    -Plenty of chatter about Riverrock in May, which also has several events for biking (just sayin’).  Also, plenty of chatter about BRR.

    -There was also much ado about the March monthly challenge (100 miles run/200 miles bike) laid out by Lockjaw.  Also of note:  NO post for Lockjaw this morning.  Corporate has made note of absence, which may have been listed as unexcused after laying down above challenge.

     

    Well Done Gentlemen!

    Lab Rat

    “If you want to go fast, go alone.  If you want to go far, go together.”

    African Proverb (and Mrs. Lab Rat)

  • Dark Territory


    3 hard charging GEAR heads and 13 others( with out bikes) arrived at the AO in the cold gloom.

    THE THANG

    The route was as follows: turn left on Grove to Libbie, Turn Right on Patterson, Left on Malvern, Right on Boulevard, Right on Grove back to the Shovel Flag.

    COT by Lab Rat

    MOLESKIN

    As the Sheik and YHC gathered, The sheik putting together the vast assemblage of his gear, another fellow Gear Head pulled up, Welcome Ricky Bobby( He wants to go fast); a tomato walked up with yoga matt in hand to whisper to the Gear heads to please respect the neighbors. The Sheik and YHC looked at one another, both wondering, Are all the neighbors above 50? Politely shrugging our shoulders went back straight back into welcoming Ricky Bobby to the RAMM Gears fold. Ricky Bobby held his own keeping up with YHC and the Sheik, Ricky Bobby was riding a standard mountain bike.

    The Sheik decided that the ride needed a small fireworks display, and timed it just as the PAX was on Libbie to release his headlight into the spokes of his front wheel. The display was epic; although the celebration was short lived when the Sheik realized that his headlight was no longer functional. Unfortunately, the Route took the PAX into Dark Territory along Malvern north of Broad. Ricky Bobby and YHC managed to light the way and keep the Sheik reasonably safe.

    Upon Return down grove the PAX caught up with several of the RAMM regulars, The Sheik using some serious stealth maneuvers managed to wake up most to the Fan area.

    In celebration of a safe trip home, YHC shared a few Cuban cigars with the fellow Gear Heads to take home.

    Several PAX members mentioned some upcoming Running events, BLAH BLAH BLAH, etc.

    Lab Rat encouraged people to come out and see the Dog Jumping competition at River Rocks.

  • No Geometry but a little Multiplication…

    21 intrepid souls joined together this morning in very frigid temperatures to get a beat-down (and hopefully warm up a bit). This is how it went…

    Partial run around MM. Meet up at basketball courts

    COT: Don Quixotes, SSH, Squats, Merkins, Flutter Kicks, LBCs – range 25 to 30 of each

    Mosey to field at “end-zone” and line up.

    Exercise: Ponzi Scheme or Madoff (still taking names for workout which was a mix of the Beast and a steady progression…with a little math involved):
    Run to 25 yard line, perform exercise, advance next 25 yards, repeat. Advance to end and back. Should involve 8 stops including where you started.
    Number of repetitions corresponds to stop #. For example, if at stop #5, perform 5 repetitions of exercise. Last stop should be 8 repetitions (i.e. starting line). Plank up once done.
    Multiplier: COP calls out a multiplier before each round (x1, x3, what have you…). PAX applies that to the number of repetitions (i.e. stop #). Example, when traversing the field, if at stop 5, and multiplier is 2, you do the math…

    Exercises order: Burpees (x1), WWII (x2), Squat Jumps (x3), Merkins (x4), LBC (x5),

    x Minutes of Mary: Flutter kicks (30), Superman
    Moleskin:
    As anticipated, there were a few comments regarding the initial run halfway around MM. Getting past that, we gathered for a COT. I could hear commentary in the background – probably DK – but I was concentrating on MY COUNTING so I didn’t pick up on it. I’m sure it was colorful and entertaining per usual.

    We moseyed to the field….yes, no triangles this time. We moved from Geometry to Multiplication.

    At the onset of the “Madoff”, thanks to BT for pointing out I had personally started out with the wrong exercise (Merkins), and should have been doing Burpees as I had instructed everyone to do just moments earlier (thanks for having my back). Otherwise workout turned out to be a bit of a beatdown. I personally was regretting the multiplier we applied to the Merkins. Shout out to Tramp Stamp and Swirly leaving me in the dust on the out-and-back…at least there would have been dust of the ground hadn’t been so completely frozen.

    In our final circle during the Supermans, DK astutely pointed out “why Saabs were discontinued…” Nice one DK…

    TYA made mention of a half marathon in the spring. If you have any questions see him…my fingers were too frozen by then to write it all down.

    Saab abides…

  • What Happens in Cuba Stays In Cuba !

    5 strong posted this morning for SOT and Bleeder is back from his 3rd world country trip!

    COT: LBC’s, APD’s, Flutter Kicks, Windmills

    Triangle : 20 Merkins – lunge to the corner 20 WW11 sit ups, lunge to corner 10 Monkey Humpers – Repeat 3 times..

    Suicides on the Basketball court – Bleeder bike sprints across all three courts – Repeat 3 times.

    Curb Crawls : up to 5 and back down to 1 Bear crawl up Crawl bear back  – incline and delcine merkins

    Indian Run Pole Smokers : 5 pole smokers run to the next available pole hold it @ 6 inches until time to repeat the pole smokers until the end of the posts.

    Hill run Burpee : Run up the hill touch the fence – run back down and do a burpee –  repeat 5 times.

    Ring of Fire : 10 merkins – repeat 2 times

    Mary: Cross leg lifts 10 each leg, Flutter Kicks 10, Rosalita’s 10. Hello Dollies 10, APD’s, 20, LBC 50.

    Moleskin: 28, steady breeze  with a light snow this morning so YHC wore pants… Come to find out SOT had no snow and no breeze…. Weird…  Bleeder made his return this morning after being away for a few days in Cuba and he proved to Rosie that he could indeed speak some Spanish… Other than that it was a good and interesting trip YHC does not have any further info to report – that said What happens in Cuba stays in Cuba! Glad you made it back safely Bleeder.. Toga mysteriously appeared  right as we began the COT – glad he was able to find us down there on the BB courts – does he have a little Conspiracy in him ??

    Rosie and Toga were wondering why in the world YHC had the pax doing all those lunges especially after all of those LT Dan’s DK had us doing yesterday – and  YHC certainly heard some groans during the Monkey Humpers which are always a fan favorite. Agreed probably should have given that some more thought – my legs are smoked ..

    The Indian Pole Smokers were a big hit until Bleeder landed in a nice cold puddle where the field dips down some – that made for some slippery and cold pole smokers which as y’all know are always fun..

    Reminder : Corporate knows who was there and who has been participating consistently – this is for your own good and you know who you are – so see you in the gloom !

    Great job Pax – enjoyed the workout this morning way to push it…

    Saab has the Q tomorrow !

    LabRat/Bleeder have RAMM/Gears

    Swirly-Corporate Dogpile/ Earthworm Gridiron .

  • Cuban missile crisis averted

    1 faithful posted in Havana, Cuba with F3 Corp approval

    The Thang

    Stationary bike 45 minutes all out, nothing left in the tank.

    Series of Merkins, incline Sit-ups and leg raises

    COT

    Moleskin

    YHC posted for a workout in Havana, Cuba. Enough said.

    Bleeder out

  • 28

    18 strong faithful RVA PAX gathered for another installment of a NoToll beatdown. BT and Swirly planted the shovel flag, and it went something like this:

    THANG:

    COP: 28 SSH, 28 Crab Cakes, 28 Boxcutters, 28 Russian Soldiers, maybe 1 other?

    Mosey around parking lot to Soccer field.

    11’s across width of Soccer Field: Burpees + Real Lt. Dan’s (4 lunges + 1 squat)

    Circle up in center field for Circle of Shame:
    Bear Crawl 1 revolution + Crawl Bear 1/2 revolution

    Mosey to bleachers for Triple Check: dips, flutter kicks, run width of soccer field and back
    Audible called for Quadruple Check.
    45 second Plank-O-Rama

    Quick COP: 28 LBCs, 28 American Hammers

    Mosey back to flag. Stop @ gate and lunge 50 strides. Continue mosey back to flag.

    COT

    Fudd took us out.

    MOLESKIN:

    Where was the dusting of snow?

    YHC needs to purchase a watch so that Splinter will stop accusing YHC of carrying a Wienke when YHC is just carrying is cell phone to keep track of the time.

    Wedding Singer still thinks the wrong team was in the Super Bowl.

    Viral suggested that the 28s in the first COP were in honor of Jonathan Stewart, RB of the Carolina Panthers.
    The RVA Pax knows differently.
    HTTR.

    YHC handed Swirly and BT the shovel flag upon his arrival. They were still holding it after YHC returned to the pregame circle. Maybe they thought we’d run with 2 pieces of a shovel flag? Either way, never assume that BT and Swirly know to PLANT a shovel flag.

    YHC: “We’ll be doing real Lt. Dan’s: 4 lunges and 1 squat.”
    Fudd: “Who says those are real Lt. Dan’s?”
    YHC: “I do and I’m the Q.”

    Fudd was also confused that 2 exercises are meant to be performed during the 11s. Thanks for keeping tabs, TYA and keeping Fudd honest, even though this was meant to be a “You vs You” workout.

    Sippy kept an impressive pace to lead the 11s. Way to push it Sippy.

    After the Crawl Bears on our way to the bleachers for the Triple Check, Toga asked YHC if YHC was doing ok. YHC definitely felt dizzy from the Circle of Shame…were YHC’s words slurring or was YHC running crookedly? Either way, thanks for checking in.

    Sadly, YHC could not find Daft Punk’s “Around the World” on YHC’s phone to play during the Circle of Shame. Thanks for the support as YHC searched, Toga.

    Announcements:

    Swirly Q @ SOT tomorrow.

    Viral Q @ Hump Day Happy Hour next week.

    Never Q’d? See YHC if you need some tips and pointers. Let’s see some new Qs soon!

  • Post Game Punisher

    8 strong posted for the post game punisher and YHC is happy to report that  no merlot was splashed !

    COT: SSH, Wiindmills, Hillbillies, Russian Solder, Arm Circles, 5 Burpees

    Triangle:  -25 dips on the bench – sprint to concrete patio 25 merkins – sprint to swing sets 5 pull ups – repeat 3 times.

    Triple Check : Balls to the wall, WW11 sit ups, run the bus loop.

    Curb Crawls: Bear crawl to curb – incline merkin – crawl bear back to curb – decline merkin – up to 10.

    Field: Backwards run to mid field – 10 squats – backwards run to the end line – 20 LBC’s – sprint back to starting line. Repeat 3 times.

    Ring of Fire : 10 Merkins – run around the circle.

    Burpee Shuffle : run in place until burpee is called then do one burpee each time burpee is called out – 8 times..

    Mary :20 APD’s,  10 per leg Cross leg lifts,25 count 6 inches, 50  LBC’s, 10 flutter kicks, 10 Rosalita’s, 10 Hello Dollies.

    Moleskin: @ 5.22 BT rolled in and YHC was relieved to know it would not be a solo workout  @ The Punisher this morning. Thankfully the rest of the pax arrived shortly after and  all were  talking of what was on the radio this morning which was Cam Newton is a cry baby and Von Miller is the Man!

    Let me assure you all that Corporate knows who did not show up this morning and that  it has already been noted in their files… Corporate also knows who did show up and that has been noted as well ( good job fella’s) !! Those who received prior approval for not participating this morning thank you for following procedure we look forward to seeing you back in the gloom soon.

    Rosie made his first trip to The Punisher this morning – well done Rosie – hope to see you back out there – Corporate see’s you dude – atta baby! Splinter true to his word arrived ready to roll this morning – love the effort the energy and the dedication dude!  BT as usual crushed the curb crawls – way to push it BT! Wedding Singer went all out on the triangle finishing strong – nice job singer! Labrat was booking around the bus loop during the triple check way to kick it in gear Labrat!  Pelosi 50 and Flipper both were giving it all they had during the burpee shuffle – way to keep those feet moving guys! Think we burned off some of those Super Bowl calories..

    Great job by the pax this morning. Thanks to Splinter for taking us out. See y’all in the gloom !

    DK – has the Q tomorrow @ No Toll

     

  • 52 Cards, 2 Jokers, and No Option to Fold

    Four of the faithful posted at GridIron on a chilly February morning. Johnsonville took the Q, and this is how it went down:

    warm-up: ssh x33, merkins x32, don quiote, x31, air squats x25

    mosey in front of school’s front entranceway: Take turns flipping a standard deck of cards and perform the following exercises:
    hearts(9): burpees OYO x the number shown
    heart facecards(3): wall thrusts OYO x15
    diamonds(9): merkins in cadence x the number shown
    diamond facecards(3): balls to the wall OYO x15
    clubs(9): vee ups x the number shown (mixed between in cadence and OYO
    club facecards(3): American hammers in cadence x15
    spades(9): squats in cadence x the number shown
    spade facecards(3): jump squats x15
    aces (4): partner leg toss x25 then run the bus loop
    jokers (2): bunny hop about 75 yards to fixed point, lunge back to start

    COT

    Moleskin: YHC has not done a “deck of cards” workout before and decided to give it a try. It was MUCH harder workout than I thought it would be. My heart rate never slowed. We also went a few minutes over the alloted time (with the PAX’s approval) because no one wanted to walk away from several un-flipped cards.

    Loose Goose was strongest at the burpees. YHC struggled at those after been injured trying to reach 3000 burpees in November.

    During the COT, prayers went out to Flip Phone, who lost his mother several weeks ago. Flip Phone will remain in Memphis for the next few weeks getting things in order. Prayers also went out to Loose Goose, who is starting a new business.

    Work hard this week, Gentlemen!

    Johnsonville