Category: Richmond, VA

  • Staying Alive !

    15 strong came out on this crisp December morning to take on Dogpile!

    COT

    20 SSH, 10 Hillbilly’s, 10 Russian Solder, 10 windmills, 10 arm circles, 10 burpees

    Mossy to the Pull up Station 🙂

    3 sets @ the pull up station –  5 over hand, 5 under hand, 5 hanging crunch, 5 dips, 5 decline merkins

    Mossy over to Love Hill 🙂 partner up – run love hill to the top  along with – walk out merkins, lunges, & burpee broad jump..

    Mossy over to the field for what was intended to be a triple check but turned into a discount double check !

    Run up and back on the field – LBC”s, and slow bending squats.

    Mossy to the circle for – Staying alive and a ring of fire

    partner up partner 1 on all fours partner 2 chest on partner 1 back and spin around 10 times.

    Finish up with a ring of fire – 10 merkins

    Mossy to the Flag!

    Moleskin:

    As in normal fashion YHC arrived early to Dogpile planted the shovel flag and waited in anticipation for the rest of the pax to arrive. YHC was thrilled to see such a good turn out. Big thanks to Circle K for being the official time keeper today as YHC no longer has his cheap work out watch and has learned not to carry his phone along during the workout!! Congrats to the pax for attacking the pull up bars (Splinter, Rosie, Fudd took it to those bars – atta way fella’s)!

    Love hill was about as dark as I have ever seen it (even with Sippy’s light). Very glad all of us made it up safely. Chum we gotta teach some of the pax what a walk out merkin is 🙂 Love Hill is no joke so props to everyone for taking the hill!

    Discount Double Check : All I have to say is – Wow way to push it Aisle 5 – I love the effort my man! You lead the way helping all of the pax finish that exercise strong..

    Okay so the Staying Alive did not really work as I had envisioned …. To many Basketball players there this morning 🙂 I am determined to bring this exercise back so y’all will see it again. YHC will prepare more time for demo and instruction. Chum I’m so glad to know there is another former wrestler in the group besides me – we will teach the pax Staying Alive together…

    Welcome Olsteen, and Rockfish we hope to see you both again soon.

    Great workout guys. I’m blessed to be part of such an exceptional group of men. I wish you all a wonderful Holiday season and I will see you out there in the gloom – (That you can bet on)

    Swirly

    Announcements : Offshore could use some help moving a piano – yep I said piano…. So contact him if you might be able to assist this coming Wed.

    Normal work outs – Monday – Thurs. Bring a kettle bell or dumbbell Monday – Bleeder is going to bring the pain @ The Punisher!

    Saab – VQ on Thursday – Christmas Eve – looking forward to it Saab.

    No Friday run this week – Merry Christmas!

  • Virgin-Q Remix

    Yes, I know it’s still just a run, but here goes….

    15 faithful and 2 FNG’s gathered on this beautiful morning to suck air in their lungs and pump blood thru their veins.  Everybody headed west on Grace, then North on Libbie, then East on Monument.  The 4 milers returned to Mary Munford on Commonwealth, the 5 milers came back on Lafeyette, and the 6 milers went to Roseneath, returning on Grace.  Although this route looked great on paper, it turns out that Monument Avenue around Libbie is a little dicey to be running against morning traffic.  The smarter bet is to keep things heading towards the city, and the more runner friendly roads.

    Welcome to the Pax to both BooBoo (Grizzly’s son, sorry I forgot your hospital name) and Party Favor (David Gillesipie).  We hope that you will come join us again soon!

    Also YHC would be remiss if he didnt mention the posting of Bleeder this morning on a non-impact two wheeled contraption (bicycle).  YHC has not had the pleasure of getting to know Bleeder very well, but can see that he (Bleeder) is a pillar of f3 Richmond.  Heal fast, Bleeder!

    Overall a great run this morning.  YHC is continuously humbled by the stellar men he gets the pleasure of associating himself with in the mornings lately.  For that, he is Thankful.

    ANNOUNCEMENTS:

    -#RAMM is officially cancelled next week for Christmas.

    -45MOM on 12/24 will be VQ’d by no other than SAAB, make sure you clear your schedule for that!

    -Swirly has the Q at Dogpile in the morning.  You have been warned…

     

    AYE!

  • Virgin Mary

    18 Faithful gathered on a 50 degree clear morning for the latest in Virgin Q Week in RVA.

    THE THANG:

    Mosey to NW corner of the school for COP:

    SSH x 25

    Upright Alabama Prom Dates x 20

    Hillbillies x 20

    Merkins x 12

    Mosey to the parallel bars for “stations.”  Teams of 4-5.  Station 1: supine pull-ups on parallel bars.  Station 2: dips.  Station 3: pull-ups on the monkey bars or the pull-up bars.  Perform exercises until a team member relieves you, then run around the dirt track to the next exercise.  Rinse and repeat 4x.  Audible down to 3x because of time and jello arms.

    Mosey to the west side of the soccer field for plank hurdles/railroad tracks in teams of six to the other end of the field.  Then railroad tracks “with an Indian Princess twist” back: instead of hurdling every planked PAX, hurdle every other PAX, and army crawl under the others.

    Mosey back to shovel flag for COT.

    MOLESKIN:

    YHC was grateful for another strong turnout during Virgin Q Week for his VQ.   It feels like it has been a shot in the arm in terms of renewed enthusiasm and new creative workouts.  Let’s keep up the momentum.

    Before the workout, an idea for a workout theme emerged: Tacky Light Tour.  The headlights of those coming in hot were considered tacky (?).  YHC didn’t think today’s workout was right for the name, so someone can get working on one that is.

    YHC was nervous about the first Q: timing, counting, instructing, etc.  Fudd threw everyone off by showing up on time; YHC thought we must have been five minutes late starting.  It turns out counting is easier on the Q side – you only need to count to three.  YHC had struggled with some of the larger numbers as a member of the regular Pax.  There was some praise from old-timers on the stations about using new muscles, and there was some grumbling from other old-timers on the stations about using new muscles, but on the whole good vibes.  YHC had visions of nasty spills and/or kicks to the ribs on the railroad tracks, but everyone seemed to make it through okay.  Honeydo gets the Charlie Hustle award: his white t-shirt was almost solid brown after what must have been several dives/slides in lieu of army crawls.  Too bad the rain didn’t come in time to soften the ground a bit.

    Thanks to TYA for the encouragement to lead, and for Toga for going over the workout at HDHH.  Thanks to everyone for making F3 Richmond what it is.

    Announcements:

    There was a pair of Firm Grip gloves near the parking lot.  Give a shout if they are yours, they are in YHC’s car.

    EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

    3rd F by Earthworm at the coffeeteria Saturday after Gridiron.

    Lab Rat concludes Virgin Q Week with the run tomorrow (whether 2 runs count as a VQ is TBD).  Swirly/Johnsonville on Saturday.  Brink your Kettle Bell Monday, 15-25lbs.  Saab VQ on Christmas Eve.

  • 12 Days of Christmas at #NoToll

    19 strong gathered on a warm December morning for a Christmas song themed beatdown.

    The Thang

    COP:

    12 x SSH IC

    12 x Imperial Walkers IC

    12 x Don Quixote IC

    Mosey to the pavilion to begin the 12 days of Christmas.  Just like the song, do the first exercise, then do the 2nd and 1st together, then do the 3rd, 2nd and 1st and continue through all 12 “days”.  The exercises were as follows:

    Day 1 – Dozen LBCs (144 total)

    Day 2 – 2 Sprints across the field (22 total)

    Day 3 – 3 Diamond Merkins (30 total)

    Day 4 – 4 Imperial Squat Walkers (36 total)

    Day 5 – 5 “Golden” Burpees (40 total)

    Day 6 – 6 Dips (42 total)

    Day 7 – 7 Lunges (each leg) (42 each leg)

    Day 8 – 8 Decline merkins (40 total)

    Day 9 – 9 American Hammer IC (36 total)

    Day 10 – 10 Flutter kicks IC (30 total)

    Day 11 – 11 Reverse crunches IC (22 total)

    Day 12 – 12 Broad jump burpees (52 total burpees)

    Mosey to the front field for a ring of fire with merkins and quick plankorama.

    Mosey back to shovel flag for COT.

    Moleskin:

    YHC was appreciative of the strong turnout for my VQ, it was a pleasure to take the lead this AM.  It took a couple rounds to get used to being on the Q side of the cadence but it started to get easier as the workout progressed.  Toga called out YHC on the Weinke in my pocket but it did not need to be used.  Always good to bring protection, especially on the VQ.  It was great to see Wedding Singer again, most of us know how a 2.0 can wreak havoc on the schedule and sleep habits.  Ricky Bobby put his motor into top gear and blew by YHC on a few of the sprints.

    YHC started to mosey at 0530 and a few of the PAX almost got run over by Fudd coming in hot.  Fudd may have a few dents in the back of the car from the PAX gently tapping the back.  YHC was encouraged to alter the workout to include flipping Fudd’s ride but we had a Christmas song to get to.

    There was very little mumblechatter during the 12 days but the pre-game discussions were lively yet again.  Swirly heard a list of words and phrases used before 0530 that have rarely been uttered that early in the morning.

    VQ week in RVA with Circle K yesterday, YHC today, Aisle 5 at SOT and a rumor of Offshore at 45MOM.  Lab Rat’s Q of the trail run was questioned as a valid VQ but he is also signed up for Friday RAMM so we may need an official ruling of the VQ there.  Toga has volunteered to handle the official rulings.

    Great way to start the day men!

    Announcements:

    HDHH Wednesday at 6 at American Taproom.  Lockjaw posted the pre-blast.

    EMC Christmas party at 3106 Lanvale Ave. Thursday.  Contact Lugnut for more info.

    3rd F by Earthworm at the coffeeteria Saturday after Gridiron.

  • Tractor Tire / Punisher

    14 Faithful and 1 FNG (Gouda) posted for a Mid-December gloom session with unseasonably warm temps in the low 60s at 0530.  It seemed odd running around the school to the soccer field and passing a Christmas Tree lot with such warm temps.  This was the first Q for YHC and we got right to it.  Here is how it went down:

    Mosey to soccer field behind school.  As the PAX was running behind the school, someone noticed YHC parked behind the school in the bus loop, with a trailer hooked up behind his Jeep.  YHC overhard a member say “Does he have some kind of prop…”  AS we got to the field, the PAX found a Tractor Tire at midfield.

    COP

    SSH x25

    Don Quiote x20

    Burpees x14

    Tractor Tire Ring of Fire-Pax remained in a ring around the Tractor Tire and assumed the Plank position.  One Pax climbed inside the Tractor Tire and lifted it carrying out of the Ring and around the outside returning to the middle upon completion of the loop.  The PAX remained in the plank position and alternated between Right Hand High/Left Hand High/Elbows and merkins.

    Aerial East Abs

    PAX formed  line across the endline of the soccer field near the goal for various Ab exercises. With the PAX member at the far right going first, running to tire and flipping the tire 14 times.  The remainder of the PAX performed the following: Boat/Canoe, WWII situps, LBCs, Flutterkicks, Freddie Mercuries changing exercises everytime a PAX member returned to the AB LIne.  WE cycled the exercises until all have flipped Tractor Tire.

    Tractor Tire Triple Check

    Partnered up in groups of three.  Merkins, Burpees and Run to far side of BBALL court x 3.

    Mosey to far corner of school.  Sprint as fast a safely possible along sidewalk of Monticello, turn n Laburnum, turn on Hemritage, enter parking lot to return to Shovel Flag.  Plank position until all Pax have completed sprint.

    COT-YHC took us out with prayer.

    As this was YHC’s first Q, let YHC say it was a pleasure and honor to lead the group this morning.  It was great to see such a large group at The Punisher.  To be honest, YHC designed the workout for a group of around 8-10 PAX, so a couple of audibles had to be called during the workout.  Back story for the Tractor Tire is TYA and I spotted the tire behind the gym where our girls practice competitive gymnastics.  As soon as I saw it, the men of RVA F3 came to mind. YHC heard a little mumblechatter during the Tractor Tire Ring of Fire and a few grunts as we lifted the tire.  Glad to hear the feedback, as YHC knows this is a group that likes to be challenged, and the PAX defintiely stepped up to the challenge. Great to see Gouda (FNG) post.  Gouda is a neighbor of Toga’s and lived in Green Bay for a couple of years and there must not be many Packers Fans in the PAX, as Gouda was chosen over CheeseHead.  Welcome Gouda.

    Great way to start the week.

    Announcements-Lockjaw mentioned HDHH at American Tap Room this Wednesday.  See Pre-Blast from Lockjaw.

    Aye

    Circle K

  • First VQ of the week

    Weather was 70 and time of day was Sunrise

    Four Pax “braved the weather” for Lab Rat’s virgin Q, kicking off what has turned out to be Virgin Q week here in RVA, We were greeted to a stunning sunrise while heading across the nickle bridge. With Offshore in the lead, we headed down Buttermilk Trail and picked up Forest Hill Loop, then back home the way we came. This gave us a total of a shade over 7.1 miles total.

    Nobody was in much of a rush this morning, and even the speedy Offshore seemed content to keep the pace at a comfortable level. TYA tried to do a little complaining to break YHC in to life as a Q, but it was half-hearted at best. Overall, it was just a great day for a run, and spirits were high.

    Although some of the rocks and roots were sneaky slick, everybody managed to keep the blood on the inside this morning. Circle K battled thru a bum wheel, and YHC hopes that it won’t effect his Q in the morning. Wild horses couldnt keep me away from that workout.

    Coffeeteria afterwards, where TYA and YHC were introduced to come Circle K wisdom: That stuff that goes on top of green bean casserole is called “french fries.” Thanks for the coffee and the laughs, Circle K.

    AYE!

    THE Lab Rat

  • At Least Two

    16 motivated runners posted on a beautiful Friday morning.

    The Thang: Right onto Grove to The Boulevard and turn around. 4 mile loop turn at Wisteria, 5 mile loop turn at Tuckahoe, 6 mile turn at Three Chopt. Back to the shovel flag.

    Moleskin

    YHC declared early just before the run that it was a perfect day morning for a run. One of the PAX pointed out that I say that every week. That is true…but we have had a string of exceptional running weather.

    The PAX was on fire today. Most were back at the shovel flag prior to 6:15 running their normal distances. We might have to expand out distances soon to occupy the time.

    The run has been taking place for over a year now. When the run started, I would often ask Bleeder the night before the run, how many did he think we would have for the run. His response, every time was “at least two”. The run has come a long way. We routinely have double digit numbers at the run. If today was not a record number of PAX, it was darn close. Pleasure to run with you guys on Friday’s.

  • HDHH – Wednesday December 16 @ 6pm – American Tap Room

    Come join us for a non-running HDHH this week at the American Tap Room.  We will meet there at 6pm.  See you then.

    The ATR is located at Willow Lawn.

    1601 Willow Lawn Drive
    Richmond, VA 23230
    (804) 308-9013

  • A new metric for fitness–the Wilson Burpee Scale

    8 Pax gathered on a surprisingly warm mid-December morning.

    The Thang

    COP:

    Arm circles w/o cadence switch directions and angle of palm on Q’s command.  Imperial Walkers 20x, SSH 20x, LBCs 20x, Mountain climbers 20x.

    Mosey to the star for a tower workout.  Pair up, bunny hop up stairs and proceed around the back of the carillon until you meet your partner, then proceed doing the backwards version of the exercise until you reach the steps.  Run back down the stairs to the star.  1st Bear Crawl/Crawl Bear. 2nd Duck Walk/Backwards Duck Walk, 3rd Crab Walk/Backwards crab walk, 4th Lunges forward and backwards.

    Mosey over to pullup bars.  Partner up.  Do max pullups + 5 with help from partner.  Switch roles.  3 sets.

    Mosey to the carillon field for 4 Corners Choose Your Poison.  For each evolution, the Pax chose arms, legs, or core.  Once chosen, the pax did the same exercise on all 4 corners.

    Rnd 1: Arms: 10 close grip merkins; Legs: 10 Storm Squats; Core: 10 cross leg lifts.

    Rnd 2: Arms 20 merkins; Legs: 20 Ball Dippers; Core: Freddy Mercury.

    Head over to Vita course for Burpees or a 1 mile time trial.  Each Pax could choose to do 100 burpees or run around the vita course (1 mile) at max pace.  The Burpee group’s goal was to complete their 100 Burpees before the last runner completed the circuit.

    Head back for ~100 meter sprints.  1 at 50%, 1 at 75%, and 1 at 100%.

    COT

    Moleskin:

    Last week YHC learned that the rest of the PAX places bets on when he’ll show up (as I’m usually one of the last guys to post).  So this morning, I arrived early and snuck up on the gathered PAX taking a running route that placed me behind Swirly’s Woodfin truck.  I enjoyed the extra few minutes of joking in preparation for the workout and will plan to arrive early more often.  Aisle 5 was in a particularly jovial mood and asked me if I ever stop flexing my legs.  Nope, permanent flexion. Actually, I would gladly exchange my rippling legs for those 6 inches longer.

    For the workout, YHC chose the pick your poison so that he could avoid doing any Merkins as his pecs and back are still sore from the 5000 Merkin challenge.

    We were able to calibrate our 1 mile times to a new metric–which I will call the Wilson Burpee Scale (WBS) .  In this first iteration, the numbers ranged from 80 to 110.  YHC finished in 80WBS, Rosie ~85 WBS, Grizzly came in at ~100 WBS, and Aisle 5 was at 110 WBS.

    It is great to see that Winstons is becoming a Dogpile regular.  He particularly impressed today on the Carillon exercises.  And, Rosie and Aisle 5 have some serious wheels on the sprints.  Aisle 5’s back stride is particularly impressive on those all-out sprints, I think his heel comes almost as high as his head!  I’m still in awe of Blood Test and Grizzly who push themselves hard and earn their Respect/Respect and Respect, respectively.  Swirly, as usual rocked the Pullups and Merkins.

    This was a tough workout, but you guys are a pleasure to lead.  Good attitude, guys!

    Announcements:

    It is Virgin Q week!  Lab Rat on Sunday, Circle K on Monday, Rosie on Tuesday, and Aisle 5 on Wednesday.

    HDHH will happen on Wednesday.  Lockjaw is in charge–

  • Ab Reformation

    50 degrees and mostly sunny at the GridIron this morning.  3 of the PAX gathered in the quiet parking lot (youth football season has concluded) – the only noise being the grunts of J’Ville who decided to pregame by getting a jump on his daily Burpee count.  Inspired by J’Ville, YHC determined to keep it a simple, no frills, grind-it-out core-centric workout as follows:

    COP:

    X25 SSHs IC
    X25 Seal Jacks
    X25 IWs IC
    X25 APDs IC
    X25 DQs IC

    Mosey onto WildCat GridIron and run a fly route to the scoreboard:

    X25 APDs IC
    X25 Southern Gentlemen Side Plank Dips IC
    X25 Yankee Aggressor Side Plank Dips IC
    X10 Burpees OYO

    Mosey to Pillars:

    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – lower case OYO
    X10 Burpees OYO
    1 minute of Plank Jacks
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – ALL CAPS OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – left leg A-L and right leg M-Z lower case OYO
    X10 Burpees OYO
    X25 Pole Smokers/Heels to Heaven OYO
    Penmanship – right leg A-L and left leg M-Z ALL CAPS OYO

    Sprint, run, and/or mosey back to picnic table pavilion by parking lot.

    COT: Groh shared his experience this week at the funeral services for his good friend, Brian – an athlete who died young, a loving husband and father, and a firm believer in eternal life through his Lord and Savior, Jesus Christ. With her father firmly at her side, Brian’s wife and the mother of his three children, praised God for the exceptional life of her late husband, even as she mourned his passing and bravely shared the family’s sharp pain of missing her husband and the children’s father. Of the many things he could have asked of God, Brian asked that during his remaining earthly life he would be blessed with better knowing God. Groh is confident that Brian’s prayer was answered, and that Brian shared that knowledge with his family to his last breath. The Pax were blessed with this moving testimony. We closed in prayer, asking that in these difficult times Brian’s whole family be comforted, and expressing gratitude in this season of Advent for Jesus — Wonderful, Counselor, the mighty God, the everlasting Father, the Prince of Peace.

    Moleskin: There was some levity during the finishing run — J’ville was determined to finish first and he feebly alleges that YHC’s superior (and winning) pursuit angle was really a shortcut (Groh wisely stayed out of the fray, concluding that the dispute was beyond resolution). Otherwise, there was a solid business-like attitude at the AO this morning with negligible MumbleChatter.  Even quieter, appropriately so, during COT.

    Next week at Coffeeteria (Daily Grind) – post-game fellowship taking a look at Isaiah 9:6. DogPilers: even if you don’t double-dip, please feel free to join us!

    Be on your guard; stand firm in the faith; be courageous; be strong. Do everything in love. 1 Corinthians 16:13-14