Category: Richmond, VA

  • #NoToll crushes the Inverse Dirty MacDeuce

    Nineteen of the Faithful posted in the #NoToll darkness to run the fields and engage in several other activities. Johnsonville planted the shovel flag by the basketball court and took the Q. This is how it went down, more or less:

    Mosey to front entrance and COP:
    ssh x 25
    lbc x 24
    shoulder shrug merkins x 15 (“sherkins?”)

    mosey back toward gate and COP:
    don quiote x25
    merkins x15
    imperial walkers -> hillbillies x25

    mosey to rear parking lot:
    1. 200m repeat circling parking lot
    2. 200m repeat “”
    3. 200m repeat “”

    mosey to grassy area between 3 soccer fields and COP:
    chiabatta – circular leg lifts (cw then ccw)

    line up on baseline of right soccer field.
    4. 200m+ repeat to other end line and back
    5. 200m+ repeat “”
    6. 200m+ repeat “”

    mosey to shelter
    chiabatta — dips and derkins

    line up on baseline of left rear soccer field.
    7. 200m+ repeat to other end line and back
    8. 200m+ repeat “”
    9. 200m+ repeat “”

    mosey to left front soccer field
    chiabatta — bear crawls and crawlbears

    line up on baseline of left front soccer field.
    10. 200m+ repeat to other end line and back
    11. 200m+ repeat “”
    12. 200m+ repeat “” (back to back with prior set due to time limitations).

    mosey to SF. Announcements. COT

    This was a tough workout even for the hard-baked runners. You know things are pretty messed up when you view bear crawls as a welcome break. Many really dug deep to finish the last few sets of repeats with poise, and YHC was impressed and grateful to be among the strong.

    Sippy Cup and Swirley seemed to consistently finish at the top. If I failed to mention other top performers, then please give them a shout-out below. They deserve it. YHC could not hang with those men.

    Congratulations to HoneyDo and CHum Bucket for completing a Goruck this past weekend and showing F3Richmond the way.

    Loose Goose threw down the gauntlet, challenging men to complete the 10,000 or 5,000 merkin challenge with him in November. YHC accepts the challenge.

    Please make every effort to attend the F3 Great Pumpkin Run 5K and Kids’ Fun Run this Saturday, whether you are running or just hanging out. F3 is the chief named sponsor (thanks Bleeder!), and this is a great opportunity to grow our numbers. The race starts at 8:30AM at Lewis Ginter.

    — Johnsonville

  • Splinter Held for Questioning


    7 Faithful posted in the Gloom this am. Here’s how it went down.

    Mosey to COP
    25X SSH
    10X Merkins
    25X Imperial Walkers
    25X LBCs
    15X Arm Circles

    Mosey to Black Top
    Bleeder Sprints

    4 corner of ABS
    30x,40x,50x,60x LBC’s, Flutter Kick’s, Box Cutter’s, Freddie Mercury’s

    PACMAN
    One person Bear Crawl(PACMAN) on one side, Others Crab(GHOSTS) from opposite side. 3 rounds

    Mosey back for Triple Check

    Ring of Fire
    merkins, WWII sit ups.

    COT Fudd took us out.

    Moleskin

    A very pleasant morning for a workout; No one fell or injured themselves. However, Splinter was detained momentarily by the Richmond Police Department for questioning during his role as PACMAN. Come to find out that the Patrol car was in search of 3 individuals scaring people with their faces painted or wearing Mask. As a side note; Toga, TYA and Chum Bucket were no where to be seen this morning.

    PACMAN turned out to be an interesting Saga, Splinter was the only PACMAN that made it across the BLACKTOP; other were captured by Ghosts. Well Done, Splinter!

    Announcements:
    Great Pumpkin Run Oct 31st
    Punisher T-shirts are available for Pre-Order– A Perfect Christmas gift.

  • Man Down

    3 + 1 posted for an early morning trail run.  Although we are starting at 7 am, it is still dark outside for the first half hour or so.  Cannot wait for the time change.

    The Thang:

    Cross river, take buttermilk trail to Belle Isle.  Run the middle of Belle Isle, Rock hop back to the buttermilk at the set of stairs and head back to the shovel flag.

    Moleskin

    Oyster posted early this morning to get a headstart.  When he arrived at the AO, he read the previous nights Twitter activity and noticed that TYA had announced that a new route was in store for the PAX.  Oyster headed out on the usual route about 20 minutes early starting out on the northbank.  We ran into Oyster at the crossover to Belle Isle.  He kept going on the Buttermilk, determined not to be caught.  After we finished the Belle Isle loop, we were in hot pursuit.  Oyster did beat us back to the parking lot, but Saab spied him taking a short cut up the set of steps towards the end of the trail.

    YHC took a good spill today.  I have been running the trails for over six months now and have yet to fall.  After surviving the first 1/2 hour in the dark, I was fine on the run until 3/4 of the way back.  Shortly after the Reedy Creek parking area, I tripped going up the hill.  Went down on my left side, getting a good case of road rash on my knee and thighs.  No other damage, so brushed myself off and finished the run.  No worse for the wear.

    Saab posted after a long day and a late night. He was trying to recruit pucker for the run, but Pucker was burning the midnight oil (with a few cocktails to help him along his way)

    Four seems to the be the magic number for the run these days.  More company is always appreciated.

  • Back to Monument

    8 faithful posted for a Friday morning jog.  Weather was perfect for a run.

    The Thang.

    Commonwealth north to Monument, right on Monument.  4 mile turn is The Boulevard, 5 mile turn is Allison and six mile turn is Stuart Circle.  Back to commonwealth and to the shovel flag.

    Moleskin

    Bleeder was an early runner this morning.  He left 10-15 minutes prior to the workout so he could get an extra mile or two in.  He is training for the 1/2 marathon and needed to get a few miles under his belt.  Probably didnt hurt to add a mile more than Lug Nut as well.

    Saab, Marv, Sippy and Toga were in the early lead.  Saab, breezed by me with more than a mile to go.  I tried to match his pace for a 1/4 mile or so, but to no avail.  Marv and Sippy were running together when they passed me.  They too had a good pace going.  Seems that Sippy is regaining some of his old speed back.

    I think Lug, Toga and Swirly all took the 4 mile option today.  Toga had to leave early so his M he could support his M in the am.  Swirly was having some leg discomfort, that guy tries to work his way through all his aches and pains.  Respect.  Lug continues to get faster and faster.  YHC and other normal 5 milers see the writing on the wall….

    Annoucements

    October 31 – F3 pumpkin run at Lewis Ginter

    Bear Creek 10 miler on December 10.

  • Zombie Walk Down Hill

    9 Faithful appeared in the gloom at Dogpile

    Bleeder Q
    Mosey to COP

    25x SSH
    10X Merkins
    25X DonQuixote
    30X LBC
    15X Brazilian Dance Party

    Mosey to VITA Trail
    Alternating between stations, 5x Burpees, 10X Merkins for one lap of VITA Tral

    Handoff for Sippy Cup Q
    Mosey over to the pullup bars. Max pullups + 5 jump up and lower down followed by Max steep incline merkins with feet on parallel bars. Alternate until Q says stop (~3 sets).

    Mosey to the top of Love Hill. Zombie walk down Love hill to the area near the stone steps, with two plank “breaks.”

    Pac-Man on the amphitheater steps 4x.

    Bunny hop up 3 steps, then 5 x Merkins, to top of amphitheater. Do same on the way down.

    LBC’s until everyone finished, and then 10x more.

    Mosey to flag.

    Moleskin.

    When will daylight savings time come? It was cloudy this morning, and most of the mumblechatter related to not being able to see clearly. This AO is so great, it’s just a shame that we can’t make full use without headlamps. The pullup bars were especially challenging as seeing a dark bar against a dark sky was tough.

    The weather made it quite pleasant in the dark. Sippy’s light came in quite handy as we headed toward the pull-up bars, YHC was wonder if Sippy was headed for the drain Pipe trail toward the pump house. YHC’s ankle was never so happy to see the pull-up bars!

    YHC did announcement that the GORUCK Challenge was starting in a couple of hours. No takers.

    Coffeeteria post workout at Ellewoods, LG, Viral, Goldberg and YHC enjoyed some coffee, conversation and a COKE Zero( not sure where Goldberg picked up the COKE Zero)

    Announcements:

    Great Pumpkin Run next Weekend
    Punisher Shirts are now available to Order— Just in Time for Chirstmas!

  • Prelude to Game Day, Reunion, Soccer Games …

    Another beautiful morning at the GridIron greeted five of the faithful and one FNG. Here’s how we kicked off a day full of activities:

    Parking Lot COP with disclaimer and welcome:

    x20 SSH IC
    X20 Seal Jacks IC
    x20 Mountain Climbers IC
    x20 Alabama Prom Dates IC

    Mosey to the upper GridIron:

    Four Corners Forties: Merkins and Squats
    x25 Partner Leg Tosses X4
    120 Yard Lunge Walk
    x10 Burpees with Tuck Jumps OYO
    x20 APDs IC
    Four Corners: x25 PLT X5
    x20 Dead Bug IC

    Mosey to the Pillars:

    Peoples Chair
    Slalom Run to end of Pillars
    Forties/Lindseys: Carolina Dry Docks and Imperial Walkers

    Mosey around school to upper GridIron to Parking Lot

    COT:

    Announcements: Pumpkin Run next Saturday; shout out to Honey Do and Chum Bucket at the GoRuck today.
    Prayer concerns – Mark and Brian; unspoken.
    Groh take out prayer concluded the BOM huddle.

    Moleskin:

    Great to have Lab Rat join us for his first posting – a strong showing for a guy who “took a year off.” Glad you decided to put back on the ChinStrap.

    Also great to have one of the Charlotte RedWoods join us again – Sir Topham Hat helped launch F3 RVA back in September 2014; back in town for his 20th HS reunion – older but not so much to shed the Hate.

    PLT were heavy this morning so lots of team work – YHC paired with Groh who had a strong kick even on his 225th PLT. DK and Lab Rat partnered up and made a strong team. The third pair, STH and J’Ville, set the pace today – good work. STH’s gadgetry indicated 1.5 miles of ambulation under YHC’s Q – shocking.

    Groh, being from Alabama and sensitive to Brain Tumor’s renaming last year of the Upward Hip Thrusts, failed to convince the PAX that we should call that exercise the Louisville or Pitino Date Nights.

    Coffeteria – the usual banter but, sadly, no show and tell (aka spousal gift giving instruction) by DK.

    John 1:1-5

  • Virginia is for Sports Lovers

    In celebration of ESPN’s College Game Day visiting Harrisonburg for the JMU vs UR game, 15 Strong + Jville gathered in RVA to make themselves fitter and remember other famous Virginia sporting accolades.

    Q running late, so Loose Goose took the Q and mosey to tennis courts.
    Disclaimer.
    COP
    SSH x 20
    DK takes Q.
    UVA Time Machine – UVA Football #1 ranking – Oct. 15, 1990
    10 Scorpion Drydocks – OYO (10 each side)
    15 Monkey Humpers – OYO
    90 LBCs – OYO
    Sam Snead Burpees (Hot Springs) – 7 Major Titles
    7 Burpees
    JMU favored by 13 points in the game
    13 Slow Bending Squats

    Mosey to end line of tennis courts.
    Arthur Ashe Dash – Wimbledon Champ in 1975 (Richmond)
    Dueling Pusher – runners on each side of court
    Repeato x2 w/ Plank-o-rama inbetween.

    Mosey back past shovel flag to bus lanes
    The Spider Web – 1991 University of Richmond became the first #15 seed to ever beat a #2 Seed in the NCAA men’s bball tournament (beat Syracuse)
    Curb Crawl to 15
    Alternate b/t 1) Bear Crawl + Merkins & 2) Crab Walk + Dips

    Mosey back to soccer field along Cary Street Rd
    Ricky Rudd’s Racing Beast- besides being the greatest alliteration in NASCAR – 788 consecutive starts in NASCAR from 1981-2005 (Chesapeake)
    7 Lt Dan’s
    8 Dead Cockroaches
    8 Merkins

    Stay on soccer field for
    Moses Malone Coast-to-Coast- NBA MVP in 1983 (Petersburg)
    Blimp-style
    19 Bear Crawl Strides
    8 Lunges each side
    3 Broad Jump Burpees

    Circle up for RVA Pax Confessional
    UVA 18 point underdogs to UNC this weekend
    18 Burpees OYO

    Mosey back to shovel flag for COT
    Marv, the voice of VCU – only VA school to be undefeated in football in history of the program, took us out.

    Moleskin:

    YHC was running late. YHC drove to Johnsonville’s house to collect JVille, but JVille was not standing at the end of the driveway per normal. 2 min wait. Johnsonville ditched.

    Cheers to Goose for starting without YHC.

    Johnsonville shows up during the Arthur Ashe Dash. YHC is sure YHC asked him for a 10 count at some point…maybe after The Spider Web? But just like Keyser Soze, he was gone.

    The Spider Web was painful. Goldberg said so, anyway.

    Sets of Lt. Dan’s are not fun.

    I appreciate the effort everyone gave today…the workout was full on.

    2 shooting starts spotted during workout: 1) spotted by several as soon as YHC arrived; 2) spotted by Splinter during Cockroaches

    Additional VA Sports Accolades not recognized but communicated to YHC:
    1) VMI beat Kentucky in basketball about 7 years ago (Fudd)
    2) VCU’s run to the Final Four (Marv)
    3) Bleeder’s 4 consecutive winning seasons on the VMI Tennis Team – a VMI team first (Bleeder)
    4) VMI’s Sweet 16 appearance in 1977 (Fudd & Bleeder)

    Announcements:
    Brain Tumor, Loose Goose & Viral attended “Boys to Men” speaker series at St. Christopher’s last night and Viral said it was very moving. There was enough demand that the Westhampton Theater is showing the film for free on Nov 1 @ 1pm.

    Great Pumpkin Run – Halloween Morning – 5k & Kids Run – See Swirly
    Bear Creek 10 Miler in Dec – See Lockjaw

  • It’s all in the A’s & B’s

    The PAX was 3 strong on a cool crisp morning entered the gloom.
    The Thang
    Mosey around the school to the baseball fields
    COP
    13x Air Squared
    21x Alabama Ass Kickers
    10x Alternating Shoulder Taps
    20x American Hammer
    20x Ballerinas
    Mosey to the track
    Bojangles Biscuit
    2 laps – sprint straight, mosey corners – rinse and repeat the opposite direction for a cool mile.
    10x Bobby Hurley’s each lap
    Mosey to track hill
    Bearway to Heaven (+ ascending curb crawl)
    Bear crawl up hill and jog down, increase by 1 burpee each time, up to 13
    Mosey to gym side of school
    Ascending Testicles
    10 derkins at 15 degrees
    10 derkins at 45 degrees
    BTTW
    COT

    Moleskin
    Without the moon in site the gloom was VERY dark once again.

    YHC created the workout based solely upon exercises listed in the A’s & B’s of the F3 website. This was a nice change of pace from the traditional COP and core workout. Only issue was remembering the names of exercises YHC had only practiced and not yet executed. Still Weinki free!!!!

    Surprise guest Mini Me (N. Charlotte) & Swirly graced SOT with their power packed energy level. Mini Me is especially impressive on the BTTW. He explained his skillful craft has come with many tumbles over the last couple of years.

    Swirly of course brought the steady driven performance YHC has come to expect. His knees are still bothering him after the BRR, which may explain the reason he did not lap me during the mile run. Get better Swirly.

    Have a good one guys, See you next time!

  • Power of Love

    16 strong gathered at No Toll to celebrate the greatest movie that was ever released on October 25, 1985.

    Here’s how it went down:

    Mosey to basketball courts for Marty McFly layups. Remember the sweet Nike high-tops he had?

    COP
    25 – Alternating George McFly uppercuts
    25 – Doc Brown Great Squats
    20 – Van Halen Guitar Kicks (10 each side)
    20 – Hoverboard squats (10 each leg)

    Mosey to tower for Clock Tower Merk & Burp. In each of 4 different clock positions (12/3/6/9) we paid respect to the time the Hill Valley clock tower was struck by lightening. 10 Merkins and 4 burpees at each clock position. Lap around town square between each set.

    12:00 – 10 stagger merkins – right hand high. 4 burpees. lap around town square.
    3:00 – 10 stagger merkins – right hand wide. 4 burpees. lap around town square.
    6:00 -10 stagger merkins – left hand high. 4 burpees. lap around town square.
    9:00 -10 stagger merkins – left hand wide. 4 burpees. lap around town square.

    Mosey to field for Tunnel of Love. Pax downward dogs and tunnel of love commences. All while listening to Huey Lewis and the News – Power of Love.

    Mosey to Pavilion for Time Machine. Exercise to the dates Marty/Doc traveled during movies 1-2.
    11/5/55 – merkins, 6 count clock lunges, flutter kicks
    10/26/85 – carolina dry docks, 180 jumps, LBCs
    10/21/15 – 2 count dips, jump tucks, WW1 situps

    Mosey to near field and circle up for 1.21 GW of electricity. 1 set of 21 burpees.

    6 MOM
    – 20 Rosalitas
    – 45 seconds (ish) of Flux Capacitors
    – 20 Earth Angels

    Back to SF.

    Moleskin
    Strong turnout for a tribute to Back to the Future. YHC appreciates sticking with some of the arbitrary exercises during COP to get to the meat of the themed workout.

    Kudos to Lockjaw who knew it was 10:04PM when the Hill Valley clock tower was struck by lightning. I would have been concerned except he mentioned he just watched the movie last night.

    The tunnel of love to the Power of Love was a real crown pleaser. EF Hutton disclaimed he didn’t realize how much he loved Huey Lewis & the News. He mentioned that he was going to download on itunes and put it on repeat for the rest of the day.

    The time machine was interesting in that YHC had to figure out an exercise to do 85 times. I went with 85 single count LBCs and hoped it was a crowd pleaser. Much mumble-chatter and grumbling ensued. Mission accomplished?

    Props to Viral who corrected Bleeder on the exact amount of electricity in a bolt of lightning. One-point-twenty-one “jigga-watts” was the correct answer.

    I think I heard Shooter singing Earth Angel during 6MOM. Perhaps he saw a shooting star as well.  TClaps to BT for bringing the pain to the Flux Capacitor.

    Announcements
    – Hump day HH tomorrow @ Splinters. Details here. Please RSVP if you have not already. 530 interval hill run. 600 HH. Families invited.
    – Journey to manhood at St Christopher’s 7:00 Wednesday.
    – Go ruck saturday. Check with Honey Do. Either way wish him and Chum luck.
    – Pumpkin race 10/31 @ lewis ginter. Kids run at 830, adults at 900.

    Splinter

  • Sunday Trail Run — RIP Summertime

    Four of the faithful posted early Sunday to run the Buttermilk/North Bank trails. The temperature was in the upper 30s. That was a bit shocking to me at first. But, I quickly warmed up and enjoyed the perfect running temperature. As an extra bonus, the temperature was just cold enough to keep the pesky mountain bikers and dog-walkers away.

    We ran the trails in the clockwise direction for the first time in a few months. Offshore enjoyed the lead most of the time and finished very strong.

    We started off in the dark. Several of us had headlamps. To avoid twisted ankles (or worse), I strongly suggest that everyone bring headlamps to the Sunday trail run, at least until the time changes back to EST.

    There is talk of getting a group together for the Bear Creek 10 miler on Dec. 6.

    There is also talk of getting a group together for the Willis River 35k mid-January.

    Annoucements:
    Humpday Happy Hour Splinters House Oct 21st
    GORUCK Oct 24th
    Great Pumpkin Run Oct 31st