Category: Richmond, VA

  • The Debut of Prefontaine at #GridIron

    Eight of the faithful and one FNG (Prefontaine) posted an a chilly, but not frigid, January morning, to work off some of that holiday excess. Johnsonville planted a VSF and took the Q. This is how it went down, more or less:

    25x SSH
    25x DonQuiote
    25x Imperial Walkers
    25x LBCs

    Mosey to playground
    25x Long Slow Squats
    11s (lat pulls on playground equipment and merkins)

    Mosey to pavilion behind playground
    25x Dollies
    11s (dips and step ups)

    Mosey back to bus lane and meet up with double dippers
    25x hillbillies
    Short mosey to pillars
    11s (standing mountain climbers and pole smokers)

    Mosey to garden area behind school
    50x LBCs led by HoneyDo
    11s (lunges and wall thrusts)

    Mosey back to VSF. COT

    MOLESKIN:

    Five of the PAX joined after the 2nd round of elevens, arriving en masse from #DogPile.

    YHC was very pleased to get Prefontaine out after a year or more of headlocks. Prefontaine recently had a knee replaced and suffered some complications from that. He is back in good health and particularly strong at core work and ground & pound.

    This workout was fairly leg-centric, largely because YHC is still nursing a shoulder injury brought on by my failed attempt at hitting 3000 burpees in December. The elevens with lunges and wall thrusts were the most challenging part of the workout. Everyone pushed themselves very hard through that. Swirly was the top-finisher.

    The PAX enjoyed good fellowship at the post-workout coffeeteria. The Daily Grind, our normal Saturday establishment, was closed due to the holidays. Fortunately, we were able to secure a large table at a nearby Starbucks.

    Happy New Years and FEBA!

  • Another Day At The (Texas) Beach

    Two regular Sunday trail runners and a FNG showed up for a frosty trail run.

    Thang:

    Head east on the Northbank Trail until it ends under the Lee Bridge and turn back.  Take the Texas Beach exit along the river and return to the parking lot via the Pump House.

    NMM:

    The run started off dark and cold with a dusting of frost.  So much for the days getting longer….must be in the evenings.  It was great watching the sun come up over the city from our single track along the cemetery.  Texas Beach was perfect running along the river with a few hikers out on the trail.  We emerged at Pump House Park, paid our respects to Love Hill, and finished up in the parking lot.

    At the beginning of the run we saw Cousin Eddie, but he had the full Northbank and Buttermilk loop in mind.  Maybe next time.

    Welcome FNG Flipper who endured a fine run and counts today as the longest run of his life.  We hope to see him out for another workout soon.

     

  • BT Doesn’t Think He Posted?

    As one of our illustrious brethren from NC once commented, “I think I worked out, but I’m not sure because there is no backblast.”  Enter Brain Tumor who is not sure he posted for DogPile yesterday till he can read about it/see his name in lights.

    16 posted for lovely morning at DogPile with a split Q between Wilson and Toga.  Wilson was kind enough to give YHC part of the Q to harken back to the DogPile days of old.

    Thang:

    Quick mosey around the VITA and back to the circle for COP: SSH, Imperial Walkers, Side Tri Press, Merkins, LBCs

    Partner up and mosey to bars for pull-up circuit: 5 pulls, 10 decline merkins, 10 hanging leg lifts, 10 dips: repeato x4

    Pass to Toga and mosey down Love Hill to the pump house rd.  Stay with partner for alternating runs to sign near pump house while partner executes broad jump burpee, walkout merkin, lunges. After everyone made it to the sign we went back the other way with the partners executing bear crawls, crawl bears, and side bears.

    Mosey back up hill to the flag for Mary: flutter kicks, American Hammers, LBCs

    COT: Wilson did a solid taking us out.

    NMM:  Apparently BT needs to read the BB to see if he was mentioned.  YHC would like to submit that we rename BT Mirror Mirror or Rupert (for Rupert Murdoch).  The writing of this post also benefited from Wilson’s weinke.., that’s right, Wilson had the warm-up COP well documented in case he forgot SSH.

    The PAX did a great job today on what was a fairly busy little workout around the facilities at DogPile.  While we did not do the official Love Hill installment that YHC planned, the PAX should plan to wear headlights till mother earth grants us an earlier sunrise.  Speaking of sunrise, Fudd managed to miss the run, and Goldberg managed to make Fudd look early.  Do we need to consider moving the time back for this workout?

    Bleeder herded the PAX on his bike and kept Pele moving.  Apparently Pele has been going to the TYA school of SSH and may need some help unlearning that technique.

    Offshore made for a jaunty figure in his new VCU running shirt and designer running pantaloons.  It should be noted that following several comments about how good this looked Offshore decided to pick up the pace.  Re attire, special thanks to Aisle 5 and Goldberg for keeping all their outfits on throughout, and following, the workout.

  • January Challenge

    RVA PAX – I have taken the liberty to continue the monthly challenges with a new challenge for January.  I think we can all use a little core work after all the holiday grub these past two months.

    Therefore, I am challenging the PAX to 10,000 LBCs in the month of January.  That works out to a very reasonable 325 / day.  Feel free to up your goal however you see fit.

    I passed on December’s burpee challenge and thus am ready to get back on the challenge wagon.

    The spreadsheet has been updated.  Who’s with me?

    https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit?usp=sharing

  • All is quiet on New Year’s Day

    Five fleet footed faithful fought off the fartsack to start off 2016 right.  Temperature was 45 degrees and clear, perfect running weather.

    4 Mile loop – no takers, Aye!

    5 Mile Loop – north on Westmoreland , right on Monument, right on Boulevard, right on Cary, right onto Exeter through Windsor farms, back to MM

    6 Mile Loop – north on Westmoreland , right on Monument, right on Meadow, right on Cary, right onto Exeter through Windsor farms, back to MM

    NM:

    YHC was pleased to see 4 join in the run early after NYE. The PAX had the roads to themselves this AM as the rest of the Richmond was sleeping in after ringing in the New Year.  Offshore and Saab did the 6 mile loop while Swirly, Lockjaw, and YHC did the 5 miler.  Running on monument with all the Christmas lights still on was a good vibe while the only merriment the PAX saw was a guy in a Civic with music on keeping the party going on Monument and a 6 AM walk of shamer on Cary.  The 6 milers reeled us in crossing over 195 on Cary.  Offshore looks ready for the marathon next week!

    Back at MM there was discussion of the movie Trainwreck (2 pax watched in on NYE) and confessions that all but one of the PAX turned in NYE before midnight.  Aye the call of the gloom this AM was far stronger than watching the ball drop on TV!

    Announcements:  Regular workouts this weekend – With Wilson and Earthworm Q’ing Saturday will they serve up some New Years burpees after completing the December Burpee challenge or take a much needed break? Post to find out…

    Happy 2016 and here’s to F3 RVA getting stronger in the New Year: in number and in brotherhood!

     

  • Working off the ham…

    A nifty nine showed for this week’s offering of #ThePunisheRVA.  We went after it like so:

    Circle up for 25 x Imperial Walkers, 25 x Don Quixotes, 20 x Imaginary Jumpropes, and 15 x Arm Circles both forwards and in reverse.

    Mosey to the back soccer field for the Merkin Ladder.  High Knees to one end of the field and knock out 20 Merkins, Side Skip back for 19 Merkins, then rinse and repeat until all the way down the ladder.

    Stroll to the playground for a Pullup Ring of Fire.  PAX members circle around and hold Touchdown Al Gore while one guy knocks out 5 Pullups.  Go around one time.

    Saunter to a nearby concrete pad for Dirty McDeuce.  Complete, in cadence, 12 x Carolina Dry Docks, 12 x Box Cutters, and 12 x Alabama Prom Dates.  Recover and count to 12.  Rinse and repeat three more times for four rounds total.

    Zombie Walk around the edge of the school and line up in Plank position.  PAX member at the rear of the line Bear Crawls to the front followed by the next guy and so on until each have gone through twice.  Complete sets of LBCs and Squats while in line.

    Quick final circle for stretching, then return to the ShovelFlag.

  • Happy New Year !

    16 brave men arrived this warm New Years Eve morning to get their day started off right and finish the year strong! It was great to see a good turnout on a Holiday. I do have to mention it was weird not seeing Bleeder, TYA, and Brain Tumor – We usually see’s those dudes in the gloom – miss you guys travel back safely …

    COT : 20 SSH, 10 windmills, 10 IW, 20 arm circles, 5 burpees

    Four Corners : Full perimeter of MM running the sidewalks –  partner up with another guy of similar shape and strength corner 1 : 5 close grip merkins – run to  corner 2 : 10 derkins (partner hold feet at waist) run to  corner 3: 15 workins,run to – corner 4:  20 merkins – repeat three times.

    Double check : Staying with your partner – Partner 1 dips on the tire while partner 2 runs to the pull up bars does 5 pull ups and runs back to switch with partner 1 on the dips.  Two rotations..

    Mossy to the flag – 5 minutes of Mary : cross leg lifts 10 each leg. 10 Alabama Prom Dates, 2 rounds of superman.

    Circle up… Numberama – names, announcements .

    Marv took us out in style with a typical Marv style prayer with a thank you to God for the many blessings of 2015 and excitement and anticipation for the coming year as well as how grateful we all are for each other and for F3 (well said thanks Marv)..

    The pax felt like hanging around for awhile after the workout with the weather being so nice and all.. Goldberg mentioned to YHC that I could maybe next time mix in some different exercises into the 4 corners… YHC explained he was well aware of that option but that it was very intentional that we merkin @ each station with the goal being to hardly be able to lift our arms at the end of the work out.. (mine were certainly shaking especially after the last set of pull ups)…  Honeydo mentioned he might have a little something special for the run tomorrow so come out and see for yourselves.. Splinter back from Ashville did not go back to his mountain (BRR) – still to fresh!) YHC totally understands Splinter… Oh yeah and Rosie said after talking to his wife yesterday that evidently more than one couple is coming over to his house tonight so he said what the heck –  PARTY @ his house tonight ! JK…

    Great work this morning guys way to push it..  That four corners could be a full workout but YHC wanted to mix in a few more things 🙂

    Run tomorrow – 5:30

    Dogpile/Gridiron Sat morn 6 & 7

    I wish you all a Happy New Year and look forward to working out with you every morning in 2016!

    Swirly

     

  • Workout with no name!

    Three posted in a foggy, dark, damp gloom at SOT!

    Thang:

    Mosey to front of school for COP.

    30 SSH

    30 Mountain Climbers

    30 Merkans

    30 LBC’s

    30 Cross Leg Lifts

    Mosey around school to football field for some Bermuda Triangle – since we respect our fields south of the river, the whole Bermuda Triangle workout was lost………..moved to the track for a row of pain.

    Cones set up every 30 yards

    5 burpees at each cone for each round

    Bear Crawl to each cone (round 1), Karaoke (round 2), Backwards Run (round 3)

    2 laps around track each round

    Triangle of Mary – Dealers choice 2 rounds

    Mosey back to virtual flag. Swirly did not bring his and Singer & I do not have one!

    Mole Skin

    So today’s workout was supposed to be focused on what happened on a forgotten day in history. December 30th! YHC arrived earlier than normal to set out the cones for the Bermuda Triangle, but as I pulled up I realized that there was NO way I would walk out there in what seemed to be the DARKEST and foggiest gloom I have been to. Plus I am afraid of the dark! 🙂 Thankfully Swirly showed up and escorted me out to the field. We both assessed that the field was a soggy mess and south of the river fields demand respect! Audible called and moved it to the track. No Bermuda Triangle. 🙁

    The fellas did a great job with the audible. Nice job!

    Some facts about December 30th.

    Bill Poulian was hired as the Buffalo Bills GM in 1985 & Its National Bacon Day!

  • Burpee Buffet at NoToll

    12 Posted for a beautiful morning at NoToll.  Guess what?  It rained at NoToll.  It would have been odd if it hadn’t!

    Thang:

    Mosey to center of parking lot for COP:  Russian soldiers, Imperial Walkers, Scapula merkins, SSH

    Mosey to field for the beginning of the myriad of burpees:

    • 10 feet together burpees, run field, backwards back
    • 5 feet up on bleacher burpees, run field, backwards back, 5 more with feet up
    • 5 single leg burpees, bear crawl to mid field, run the rest, backwards back, 5 more single leg burpees
    • 5 single arm burpees, bear crawl to mid field, run the rest, backwards back, 5 more single arm burpees
    • 4 minutes of ciabatta squats getting your 6 all the way down on the bleachers
    • 4 minutes of ciabatta modified muscle ups on the top bleacher
    • Mosey to parking lot for 5 quickstep burpees on parking barricade
    • 5 lateral quickstep burpees on parking barricade
    • Mosey to tennis court for burpee shuttle run with 5 burpees at each end up to 25

    Circle up for Mary: American hammers, heals to heaven, slow Freddie Mercury, Alabama prom dates- ROLL TIDE!

    Lab Rat took us out

    NMM:

    The PAX expected a Saab’esque mud fest, but Toga had more respect for the fields.  YHC also recently saw a video on different styles of burpees= instant workout plan.  In hindsight, the 5 rep burpees should have been replaced with 10s, but we’ll save that for another day.  It turns out that there is no limit to the fun this exercise continues to provide, and the PAX did a great job with all of them.

    There didn’t seem to be a lot of mumble chatter during the workout, but Wilson seemed thankful for a solid head-start on his burpee challenge.  Lab Rat also informed the PAX what he wanted to do with Aisle 5 in the back of a car.  Innuendo be damned.

    Special thanks to Dr Evil for posting with us and not showing us up too much.  Lab Rat also did a great job closing us out.

  • River’s Up

    Three men showed up for this morning’s scheduled trail run, but it is still too wet to be on the trails without damaging them.  Plan for this morning was to run across the bridge, slide down the hill to the river and catch the maintenance access road.  Take that to Bell Isle for a loop, then back the way we came.  Offshore called an audible on the way home, took us up the steps to Riverside Drive in an attempt to keep the shoes dry.  Riverside is a BEAST of a road…totally wiped out YHC.

    In the end, we logged about 6.7 miles on a very humid and warm morning.  Fudd can pick  ’em up and put ’em down, easily keeping up with Offshore (who YHC already knew could run).  YHC struggled a bit with the humidity, but made up for it with a beefy fall that took a chunk of skin out of his palm.  Got to have something to talk about, right?  And Offshore….well that man is READY for Disney Marathon!

    See Ya’ll in the Gloom,

    Lab Rat