Category: Richmond, VA

  • Back to the basics

    8 fleet footed faithful found there way to the festivities this morning.  Weather was perfect for a run. 62 degrees and cloudy, no humidity.

    Take a right on Grove, four mile loop turn around at Malvern, 5 mile loop turn at Roseneath, 6 mile loop turn at THE Boulevard.  All run to Three Chopt, turn around and back to the shovel flag.

    Moleskin

    Lots of injuries and illnesses in the PAX right now.  Bleeder had to fartsack due to a twisted ankle yesterday….Get well soon Bleeder…  Swirly started off strong, but slowed considerably at the end due to a bout with Sciatica.  Lots of good advice was thrown Swirly’s way.  Hopefully one of the many suggestions will do the trick.  Saab was back in the saddle today after a week of inactivity due to  a cold.  He had a ton of energy and easily lapped the field on his six mile jaunt.

    Toga and Offshore seemed to swap the lead several times during the run.  Offshore was a little ahead at the first turn, but when they came back from the Three Chopt Hill, I think Toga was in the lead.  YHC ran with Honeydo and Swirly for a good portion of the run and enjoyed the company.  I had a rare run for me today.  I felt great on the majority of the run and was able to get in a great groove.  I wish all my runs were like that.  Grizzly and Pucker knocked out the 4 mile loop with ease.

    Weird not having Sippy Cup or Marv out there with us today.  Both are such consistent participants in the run that it did not feel right without them.  See you out there soon.

    Weather is getting great for running.  Many F3 related runs coming up.  Join in on the fun.

  • Arms Race

    17 Faithful beat the fartsack this morning for the gun show at Mary Munford Elementary. Most of the PAX seemed to have figured out the parking situation, and @Bleeder planted the shovel flag. An extended #mumblechatter-style “Happy Birthday” to Fudd was rudely interrupted as YHC kicked off the festivities.

    THE THANG

    Mosey to the NW corner of the school grounds

    Warm-up COP (all in cadence/IC)
    – SSH x25
    – Arm circles: small fwd x10, small backward x10, large backward x10
    – Merkins – full range with locked elbows and hands off the ground at the bottom x8
    – LBCs x 26
    – Russian Soldiers x20

    Mosey to the tennis courts. Plank while YHC explains what’s next.

    Arm Circuit around the Track – Divide into 4 groups and each group goes to one of four stations. When you finish, go to the next station. Hit all stations 3x
    – Monkey Bars corner – 30 dips
    – Pull Up Bars corner – Pull ups, your max +5 with help from fellow PAX
    – Parallel Bars corner – 15 inverted pulls with hands in chin-up orientation
    – “Sandbox” corner – 20 full-range decline Merkins

    Plank up at tennis courts area when finished

    COP
    P90X “Karen Pot Stirs” – 15 sec each arm
    Rosalitas x 16
    Freddie Mercuries x 16

    Mosey to the trees

    11s – Flutter kicks & Cobras (aka “Fudd’s birthdays”) and alternate Bear Crawls & Crab Walk between trees

    MOLESKIN

    Great to see @Razor back with us. Welcome back!

    Others have probably noticed as well, but @Toucan is doing an excellent job of showing up, working hard, and really getting better, faster, stronger. Keep it up!

    #Mumblechatter was pretty scarce this morning, Hopefully a sign of a good & challenging workout.

    YHC is keenly aware of my need to improve on arm exercises, particularly pull-ups. Today’s workout was a kick-start to improve. Today I took a before picture, and took a look into the future for the after version.

    Hopefully this benefitted the PAX as well and your arm soreness later on will be evidence of getting stronger.

    The Steelers have the Rams this week. Can they repeat what the Redskins did last week? #KirkCousinsMVP

    ANNOUNCEMENTS

    “Bottom to Tap” 3-miler on 10/17, Richmond F3 PAX running together. Use code “F3” to save $5 at registration. @Doner Kebab is looking for help to man the F3 tent starting ~9AM. Let him know if you are up for the task.

    Go Ruck 10/24. Contact @HoneyDo for details

  • Whole Lotta Ciabatta

    It was another truly beautiful morning in RVA, but we weren’t in RVA.  We were South of the Border at Source of Truth for nothing but ciabatta style circuits for the entire workout.  6 posted for something totally different than BT’s Old Glory or Grizzly’s scavenger hunt of pain.

    The Thang:

    Mosey to center of field to get right into alternating exercises done on a tabata timer.

    Round 1= Ted Strikers (merkin followed by body rotation with hand in the air and one leg through) and Imperial Walkers, 2= mtn climbers and high knees, 3= squat jumps and skaters, 4= walking plank and full extensions, 5= Bulgarian squats and merkins, 6= Dips and leg raises, 7= alternating lunges and incline merkins, 8= rotating planks and sprinters, 9= 4 rds of burpees

    NMM:

    Where was Johnsonville?  Somewhere in the gloom that guy felt like he was missing something, and he was right.  Today was indeed a JVille special brought to you by none other than Dr. Izumi Tabata.  The PAX seemed to enjoy the repetition and joy of staying together vs running into the gloom, but there was a lot of mumble chatter.  Since tabatas are to be done full out for 20 seconds with a ten second rest before the next set you would think there would be less mumble chatter #MouthofWilson.  YHC will consider ways to correct this if we ever repeat it.

    Stay Classy,

    Toga

  • Old Glory, Chapter 3

    19 Faithful gathered at NoToll to test themselves against the Old Glory challenge.  It’s been a couple of months, so how has the PAX progressed?  Here’s how it went down:

    THE THANG

    Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4:  WWII Situps x 20

    Complete as many loops as possible before 6 am (6:05 today), then gather to to run another mile around the complex.  A quick 2 MOM with:

    Captain Thor x 10

    Return to Shovel Flag for COT.   YHC took us out.

     

    MOLESKIN

    Another installment but with a larger PAX.  Nice work, men!  With the BRR in the rearview mirror, it feels good to get back in the groove.  Something was off, however, as the familiar sight of Swirly warming up and greeting the PAX as they arrive was not present.  Maybe he ate 2 pounds of lasagna last night like YHC.  Hope everything is alright, Swirly.  As you can see below, we had several of the PAX enjoying the Old Glory workout for the first time.  From the stats below, you are off to a great start!  Several of the PAX improved on their past performances.  Again, nice job!  Sippy Cup was all business, finishing 3.5 laps, and 4.0 is in his sights for certain.  Splinter announced that he would carry the flag from start to finish of the final mile, and with the exception of LG and YHC fumbling around at the beginning, that prediction held true.  Great job, boys! YHC thought everyone performed admirably, but wanted to throw out additional kudos to Rosie, who hammered through the circuits and is looking to be one to push Sippy in the quest for most loops completed.  As always, if anything you see below is incorrect, let me know, and remember, it’s YOU v. YOU!

     

    F3 Name                                          6/23/15                      7/28/15                   9/22/15

    Splinter                                             3.0                             2.75                        3.0

    Wilson                                               3.0                              2.75                       —

    Honey-Do                                          2.5                              —                           3.0

    Ricky Bobby                                      2.5                               2.5                       2.5

    Lockjaw                                             2.75                            —                           3.0

    Brain Tumor                                     2.75                           2.75                         3.0

    Conspiracy                                         —                             2.75**                      —

    Bleeder                                              —                             2.75                          —

    Sippy Cup                                          —                             3.25                         3.5

    Oyster                                                —                              2.25                       2.75

    Grizzly                                               —                                2.5                          —

    DK                                                     —                                2.75                        3.0

    Swirly                                               —                                  3.0                          —

    TYA                                                   —                                2.75                        2.75

    Lugnut                                             —                                  2.5                            —

    Loose Goose                                      —                                2.75                         3.0

    Homewrecker                                   —                                    —                           2.5

    Wedding Singer                                  —                                  —                          2.5

    Pelosi 5.0                                            —                                 —                          2.5

    Scream                                               —                                 —                         2.75 (or 2.625??)

    Best Shot                                             —                                —                          2.75

    Rosie                                                     —                               —                         3.0

    Shooter                                                 —                               —                             2.75

    TwoCan                                                 —                              —                             2.75

    Fudd                                                      —                               —                             3.0

     

    In other news, DK announced that the Suicide Pool seemed to indeed be suicide with all but 3 left, so he’s running a 2nd Chance Installment.  See him for details.

    Announcements:

    Normal workouts this week, and we need some Q’s starting Saturday, I believe.

    Bottom to Tap 5k, Oct 17 (see DK)

    GoRuck, Oct 24 (see Honey Do)

    Rugged Maniac, Oct 10 (see TYA, I think)

     

    See you in the Gloom.  Aye!

    -BT

     

  • The Cubed Fire

    Eight RVA F3 faithful posted for a cool breezy beginning of fall workout.

    The Thang:

    mosey to field for COP,  in cadence -20 Side Straddle, 15 Don Q, 20 Alabama Prom Dates, 20 Flutter Kicks, 10 Merkins

    Cube check-

    Triple Check #1 – Balls to the wall, slow bending squat, run

    Ring of Fire #1 – 7 burpees OYO, touchdown Al Gore in between

    Triple Check #2 – Imperials Squat Walker, plank dips, run

    Ring of Fire #2 – 104 total WWII situps, legs 6 inches off ground in between

    Triple Check #3 – Peoples Chair, peter parker merkin, run

    mosey to corner near AP Hill statue

    Ring of Fire #3 – 104 total werkins, plank in bewteen

    Dealers choice 5 minutes of mary – Xs and Os, Wilson’s Wife, American Hammers, reverse mountain climbers, mountain climbers, LBCs

    Moleskin:

    Great effort this morning. Everyone seemed in good spirits, YHC believes the Convergence had a re-energizing effect on the PAX. We’ve all busted our butts to become better physically and mentally over the past year, the transformation is real and inspiring.

    In honor of the Ole Miss beatdown on Alabama this weekend as discussed pre-workout by the PAX, the prom dates were thrown in.  In honor of the Pats win over the Bills, added a little Wilson’s Wife, as the mouth of Wilson could not be heard.

    Qs needed this week and weekend, please check the spreadsheet. BT bringin it tomorrow at NoToll.

    -Singer

  • F3Richmond Converges at #Gridiron to Celebrate its 1 Year Anniversary

    One year ago, 24 men planted a shovel flag at #GridIron, and thus planted the seed that has grown into F3Richmond.  Thirty five of the faithful, and three FNGs, returned to #GridIron this morning to celebrate the anniversary.  Although the headliner workout began at 0700, roughly half of those posted at 0600 for a double-dose of gloom in an eerie pre-dawn fog.

    GLOOM:

    0600 Workout — Toga on Q
    Mosey to upper field for COP warmup:
    20x SSH
    15x Merkins
    20x Don Quixote
    20x imperial walkers

    Mosey to track for speed work:
    100 yds 50%, 75%, and 100% x 4
    Mosey the curves
    4x 100 yd partner carries alternating as needed

    0600 Workout — Bleeder on Q
    Mosey to front of school
    Triple Check, people’s chair, dips, running the bus loop
    Mosey to the Soccer field
    leg lift, LBC ring of Fire,
    Merkin, ring of Fire.
    Mosey back to the Shovel Flag

    0700 Workout — Earthworm on Q
    Mosey to upper football field near entrance for MEGA COP
    20x seal jacks
    20x plank jacks
    20x predator jacks
    20x star jacks (OYO)
    10x push up jacks
    2 sets of 25x partner leg tosses (OYO)
    60 sec. iso squats (charismatic style)
    25x squats
    20x speed skaters
    20x reverse lunges
    25x squats
    2 sets of 25x partner leg tosses (OYO)
    burpee broad jump from 35/40 yard line to end zone (OYO)
    planks
    25x Alabama prom dates

    0700 Workout — Johnsonville on Q
    Mosey to football field near parking area.
    Four Square (run around perimeter of 1/2 of football field 4 times, the first sprinting side 1, the second sprinting sides 1 and 2, the third sprinting sides 1, 2, and 3, and the third sprinting sides 1, 2, 3, and 4.

    Mosey to paved roadway into school.
    Ascending / descending curb crawls up to 8 and back down.

    Chiabattas alternating between standing mountain climbers and mountain climbers.

    Mosey to soccer field in front of school.
    Ascending 18 meter crab walks to 10

    Mosey to center of field for COP
    4 minutes of Mary consisting of Freddy Mercs, Dollys, and Russian Twists, all in cadence.

    COT

    MOLESKIN:
    In the early morning darkness, FNG Grunt flaunted his youth by out-sprinting most of the Pax while running backwards.  YHC noticed that Grunt seemed to slow down a little during the 0700 workout. Perhaps he decided to take it easy on the older generation. Offshore showed impressive speed on the sprints. Conspiracy eventually took ownership, however.

    During the partner carries, Toga stridently rejected YHC and Bleeder for, shall we say a “less gravatationally challenging” Fudd.

    Earthworm kicked off the 0700 workout with a COP in the middle of the upper football field.  A nearly forty-man COP is quite a sight to behold, almost stretching from sideline to sideline.  At that hour, the fog had not yet lifted, and YHC could see mere outlines of the men on the other side of the COP.

    Abacus owned the Four Square, easily out running his competition by at least 50m. Later, toward the end of the 0700 workout, Abacus pulled out a phone on selfie-stick and began recording himself giving passionate commentary on the workout and F3, while he performed mountain climbers.  That hyper-burst of energy immediately spread throughout the Pax, increasing excitement and camaraderie.  Way to bring the energy, Abacus!

    Between workouts, Earthworm led, and most of the Pax attended, a 3rdF Bible study that he referred to as the “Pre-Game Gut Check:  Slaying Giants.”  The Pax took a look at the unlikely king — God’s “911 Guy” — a small boy who tended sheep, yet rose up to rescue his nation from annihilation by killing the giant, Goliath.  God looks at the hart of a man, not the exterior.  He looks for men who are faithful, even in the small things; who, when the trying times come, act boldly and confidently; who overcome negatively; who plan for contingencies; who run, not walk, to the battle-lines; and who will not stand for wrongdoing.  David, the “911 Guy,” is a great example of who we, as men, are called to be.

    The anniversary convergence was a huge success.  F3Richmond touched upon every aspect of F3 this morning — fitness, faith, and fellowship.  The COP filled up a football field, and the fellowship gathering  afterwards filled up the coffeteria.  YHC sends a big “THANK YOU” to Earthworm for tirelessly promoting the convergence and to the #DogPile regulars for traveling way out to the ‘burbs.

    Johnsonville

  • What’s YOUR motivation?

    Six showed up on a pleasant morning for a solid trail run.

    The THANG:

    We ran!

    MOLESKIN:

    Saab is the official Q for today’s run and he decided we would run the trail in the opposite direction. It was a welcome change and the PAX seemed happy so we went across the bridge. Without paying the toll!

    Conspiracy hunted us down and KNEW we ran the trail in the opposite direction. Weird! Saab was concerned he had a chip installed by Conspiracy!

    Off Shore & Saab continue to set the pace. Aisle 5 was testing out some new kicks. Kept him going. THE TYA & Saab were chatting it up for a short bit.

    You know what kept YHC going today! GO BILLS!

    Bills

  • I just felt like running

    9 faithful felt like running this morning at RAMM.

    THE THANG

    On Grove ave, run towards the Boulevard, Turn around, back down Grove, Four mile, Wisteria, Five mile, Tuckahoe, 10K, Three Chopt Loops and back to the Shovel Flag.
    COT
    BT took us out.

    Moleskin

    Glad to have Nancy up from Greensboro, He was kind enough to invite any PAX member who happens to be traveling by Greensboro to hit one of there AO’s for a Beatdown.

    With the BRR in our rearview mirror, BT noticed a sincere lack of flashing lights and bright neon drenched clothing from the PAX today. Truth be told; The Mountain Goat ate most of YHC’s neon and reflective material. YHC was just happy to have something reflective items on himself when faced with a Propane Truck and on coming traffic on a narrow country road. Employing evasive maneuvers, while wrestling a Mountain Goat and beating it senseless, is not something YHC recommends. As YHC saw the Propane Truck coming down the Mountain Goat, YHC quickly referenced the brake systems on the majority of the Woodfin Fleet. A fully Loaded truck cannot stop the way a standard automobile can stop; then add in the approach angle of 45 degrees( Why did read the Route description that throughly) YHC opted for running in the ditch for a few feet while the Ford Raptor Pick-up, Propane Truck and Mountain Goat all danced merrily in the Road together. Just Saying…

    Saab and TYA appeared to a nice conversation going when I turned around to head back to the Shovel Flag. Saab seemed to be dominating the conversation; YHC realized TYA was just focusing on listening and breathing. Both enjoying their Recovery from the BRR. TYA’s Mountain Goat enjoyed a rain soaked run. TYA’s Mountain Goat enjoyed a rain soaked run.TYA’s Mountain Goat enjoyed a rain soaked run.TYA’s Mountain Goat enjoyed a rain soaked run. Sorry bout that, I had a song stuck on repeat…..

    Sippy is still working out his leg issues, He continues to run or bike to the AO. Get better Sip!

    MARV rolled in with the max distance today. Next year the BRR is calling your name!

    Announcements:

    Convergence Tomorrow: NO DOGPILE
    6:00 AM workout at Gridiron
    6:45 AM PreGame By Earthworm
    7:00 AM Convergence

    10/17 Bottom to Tap 5K — Info Here — Ask Donor Kebob about helping man a booth before the race
    10/24 GO RUCK – Ask Honey Do
    10/31 Great Pumpkin Run 5K — Abacus has gotten F3 on the Promotional info for that Race.

  • All the King’s Army and all the King’s Men…

    …showed up for a solid beatdown at 45MOM on a beautiful morning in the Gloom.  Humpty Dumpty was nowhere to be seen, but 25 strong PAX were in full force.  AYE!!  Here is how it went down.

    THE THANG:

    Mosey to the corner of Westmoreland St. and Grove Ave (hereby known as the “Safe Zone”) for COP:

    25x SSH

    12x Merkins

    20x Don Quixote

    30x LBC

    20x Copperhead Squat

     

    Mosey to the track on the Westmoreland Side (far away from the gatekeeper’s house) for the B.O.M.B.S., which went like this:

    Partner up.  One partner runs the 1/4 mile track while the other performs the designated exercise.  Once the lap is completed, switch places and repeat until the required number of repetitions is achieved as a team.  Exercises and targets were:

    Burpee x 50

    Carolina Drydock x 100

    Merkin x 150

    Big Boy/WWII Situp x 200

    Squat x 250

    Mosey back to the corner of Westmoreland/Grove for 3 Minutes of Mary:

    Captain Thor x 10 (1 WWII situp followed by (2) 4-count American Hammers)

    Mosey back to Shovel Flag for COT.

     

    MOLESKIN:

    What an impressive showing today, men! 25 may be a record, and hopefully iit will continue to be broken.  YHC got pretty amped when he turned around to address the PAX at the beginning of the B.O.M.B.S. and saw the RVA Army.  Well done!

    Welcome to Col. Sanders and Free Smells!  Looking forward to having you out again and again.  Welcome also to BabyBack from NC.  Always glad to have F3 brothers visiting, so make sure to come back.

    As you may have noticed, we did “B.C.M.B.S” instead of “B.O.M.B.S” as YHC could not figure out an Overhead Clap maneuver that seemed challenging, so he went with Carolina Drydocks.  If anyone knows what the Overhead Clap is, please respond.  Sounds too much like Bullhead Clap to be appealing, IMO.

    As usual, the exercise ran longer than usual, but YHC feels that there was adequate pain.  It’s always hard to get good mumblechatter in circuits like that, but Toga was quick to point out YHC’s gasping after one of the runs.  Hopefully, he was able to spread additional “encouragement” to the rest of the PAX during the workout as he is prone to do, and I know he liked Free Smells squat form.  The PAX seemed to enjoy the Captain Thor addition, and it should be noted that per the F3 website, Rocky defeated Russia and thereby Russian Twists should be called American Hammers.  Makes sense to me.

    Finally, there was a whole lotta Respect that posted today.  Solid work, men!

    Announcements:  RAMM run at 0530 tomorrow

    1yr F3RVA Convergence at Gridiron at 0700 on Saturday.  BRING A FRIEND AND BRING A SHOVEL FLAG IF YOU’VE GOT ONE.  We should have a great turnout.  The normal Dogpile workout at 0600 will be at Gridiron on Saturday instead, so if you want to Double Dip you will get the full pull.  Also, we’ll have a 3rd F intermission between the two workouts.

    Great job today, guys.  Thanks for allowing me to lead.

    -BT

     

     

     

     

     

     

     

  • A few Good men

    3 strong moseyed into the deep dark gloom on a great end of summer morning.
    The Thang
    Mosey to the center of the bus loop
    COP
    25x Imperial Walkers
    25x Freddie Mercuries
    25x Happy Jacks
    25x Little Baby Crunches
    25x Crab Cakes
    25x Flutter kicks
    Mosey to baseball field
    Terrance Gore (fastest man in baseball) rotating leadoff
    Sprint to 1st, mosey back to plate
    Sprint 1st to 2nd, mosey back to plate
    Sprint 1st to 3rd, mosey back to plate
    In the park homer
    Rinse and repeat
    Mosey to the football field
    Broad Jump Burpees – 50 yards
    Lunge back
    Rinse & repeat
    Mosey to poles
    Pole Smokers – Indian run style
    1st man 5 pole smokers
    Rest of pax holds heels 6” off ground
    Pax rotates through poles Indian Run style
    Mosey to hill
    Clock Merkins
    2 merkin and rotate like a clock +1
    COT

    Moleskin
    YHC was pleased to see Swirly and TYA join the fun this morning, otherwise it would have been a pretty quiet gloom.

    The never ending pole smokers were brutal. I believe they multiplied while we were smoking.

    That’s about it, See you next time.
    Peace!