Category: Richmond, VA

  • An hour of labor on Labor Day

    Moved to 7 AM from the usual 5:30 AM starting time just for the holiday and extended to an hour in length, today’s version of #ThePunisheRVA went down like so:

    Warm up jog around the school grounds to the blacktop.  The PAX circled up and, while standing atop a painted map of the US of A, finished 25 x Imperial Walkers, 25 x Russian Soldiers, 25 x Invisible Jump Ropes (jumping but no rope), and 15 each of Arm Scissors (like the gator move at a U of Florida football game)with right arm over left, left over right, and side to side.

    Combination mosey and lunge walk down the bus lane to the front school yard for the Dirty McDeuce – 12 each of Carolina Drydocks, Freddy Mercuries, and Side Lunges all in cadence.  Rinse and repeat for three other rounds for a total of twelve sets of exercises.

    Jog back around the school to the soccer field.  Line up on end line in Plank position.  While the first guy in line runs to the other end of the field, the remaining PAX members are Plank Walking back and forth.  Next guy starts running when the first guy hits the ground in Plank position again to start Plank Walk again. Continue until each guy runs down.  Repeat coming back across except guys hit the ground and start LBCs.  One more time back and forth across the field one at a time with LBCs.

    Mosey to the bus loop, lunge walk the length of it, and Bear Crawl to the first tree in the front yard.  Initiate Super 21.  Start with one Merkin and one WWI situp, do two Merkins and two WWI Situps, continue and add one to each exercise to five, take a break and do 21 Squats, continue six through ten Merkins and WWI Situps and break with 21 Step Back Lunges, continue eleven through thirteen and break with 21 Alabama Prom Dates, continue fourteen through sixteen.  Called audible to leave time for one last exercise after completing 21 Merkins and 21 WWI Situps.

    Stroll to the bus loop.  Whipped out dice – one six-sided and one twenty-sided.  Six-sided die establishes exercise and twenty-sided die establishes reps.  Each PAX member gets to roll the bones.

    Return to the ShovelFlag for the Ball of Man.

    Moleskin:

    We got a couple of ShovelFlags in the ground today.  School begins tomorrow at the site of the AO, but no signs of academic activity.  The grass had been cut, however, suggesting some level of readiness for tomorrow’s start.

    You can use a twenty-sided die for Dungeons & Dragons although no PAX member in attendance confessed to having any direct experience with the game.  Rolling a 6 on the six-sided die meant the exercise was Burpees.  We had two 6s in a row.  A roll of 5 was roller’s choice.  Wedding Singer elected Van Halen Burpees and rolled a 19.

    BRR is this week.  There are gaps in Q coverage as a result.  If you can cover a workout, please sign up.

    Honey Do is coordinating F3 Richmond participation in a GoRuck event in October.  Details to be shared around soon.

    Convergence on September 19th – 6 AM and 7 AM workouts at the GridIron AO.  EH your friends.  Overheard a post-workout discussion between Conspiracy and Johnsonville – we have a long list of guys that have posted only once or twice – these guys are EH candidates – reach out to guys on the larger F3 Richmond list.

    Happy Labor Day!

  • Back in the saddle

    Lucky eleven posted for a return to the gloom at Dogpile.  Here’s how it went down:

    Mosey to Carillon run to top and repeato x2 before mosey to the parking circle for warm-up COP:

    20 mtn climbers, 20 Don Quixote, 20 leg raises, 10 merkins (stress good form),.. some other stuff.

    Mosey to field in front of Carillon for spint fun= sprint 30 yds, 20 split jumps, sprint, 15 merkins, sprint, 10 burpees, sprint: repeato x2

    Partner up for the same with alternating fireman’s carries.

    Stay with the same partner for the “Towering Inferno”= run up Carillon steps, wheelbarrow across top, run down, and 20 leg raises.  Each partner wheelbarrow x2.

    Mosey to pull-up bars for 8 good form pull-ups, run down the pipe trail, ab fun, run back up the pipe and repeato x3.

    Mosey back to SF for more core fun and COT.

    NMM:

    It turns out that the return of the gloom means that the Q needs to think about when to run the trails or require headlights.  The original plan called for running the pipe earlier in the workout, but that may have proven tough.  YHC hadn’t been back to DogPile in some time, and it’s always a treat to be back at one of the best AOs in RVA.  The PAX needs to work on fireman’s carries as it seems we’ve become a bit too comfy with piggy backs.  The only problem with this is when your partner goes for an aggressive adjustment on the initial lift.., looking at you Garbage Plate.

    There was lots of hard work out there today with everyone pushing themselves.  Great work!

    Announcements:

    0700 Labor Day Workout at the usual AO

    Donor Kebab is coordinating our group for the Bottom to Tap 3-Miler on October 17.  see him for detail and commitments.

    GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Convergence and celebration of F3 RVA One Year Anniversary on September 19 – DogPile that day will rendezvouz at Pouncey Tract at 0600 under Toga/Bleeder Q; GridIron pre-game at 0645 -0650 (after DogPile COT) under Parking Lot Pavilion; GridIron kickoff at normal time of 0700 under Johnsonville/Earthworm Q.  Great morning in store for the PAX and ideal time to introduce FNGs to F3.

  • Park Anywhere and No Noise Restrictions

    Four of the Faithful posted at the GridIron with Donor Kebab planting the ShovelFlag.  Another glorious morning in the RVA, so much so that six strong men of the DogPile crew dashed over and joined us to make us ten strong for the all important second half.  The West End WildCats youth football season is in full swing resulting in some musical accompaniment to the workout.  This is what we did – reserve made for some omissions and overstatements.

    THANG:

    Set of Jacks:
    x25 Seal Jacks
    x25 Plank Jacks
    x25 Predator Jacks
    x10 Merkin Jacks
    x25 Star Jacks

    x25 Partner Leg Toss
    x10 Burpees Regular

    Mosey to drain caldera towards school front

    Squats and Lunges:

    ISO Squat Hold – 45 seconds
    x25 Regular Squats
    x25 Curtsy Lunges – Left
    x25 Lateral Lunges – Right
    x25 Reverse Lunges w/ High Knee Finish – Right
    x25 Curtsy Lunges – Right
    x25 Lateral Lunges – Left
    x25 Reverse Lunges w/ High Knee Finish – Left
    x25 Squats with Knee Tuck Jumps

    x25 PLTs (rinse and repeat with some obliques)

    Mosey to Upper GridIron

    x10 Burpees Broad Jump
    x25 PLTs

    40s/Lindsey’s – Merkins/LBCs

    x10 Burpees Rotational Jump
    x25 PLTs

    40s/Lindsey’s – Carolina Dry Docks/Mountain Climbers

    10 Minutes of Mary:

    Downward Dog to Half Crab extensions
    x25 PLTs
    x25 Alabama Prom Dates
    Back Bridge Holds
    Superman
    x25 Rosalitas
    x25 PLTs
    Crab Twists
    x25 APDs
    Left arm and right arm Plank Dips

    ISO Squat Hold – One minute
    20 yard Lunge Walk

    Mosey to Parking Lot

    COT:

    Announcements:

    Special one hour of The Punisher this Labor Day Monday – note: 0700 start time.  Coffee afterwards.

    BRR team heading out on Thursday and returning Saturday evening – need a Q at DogPile for that Saturday (September 12) at 0600; Loose Goose on the Q for GridIron that day at 0700 with some Q assistance from Groh.

    Donor Kebab reported on Bottom to Tap 3-Miler on October 17.  DK is the czar on this – see him for detail and commitments.

    Honey Do reported on GoRuck on October 23 and 24 – Honey Do is the man to speak to about this event.

    Convergence and celebration of F3 RVA One Year Anniversary on September 19 – DogPile that day will rendezvouz at Pouncey Tract at 0600 under Toga/Bleeder Q; GridIron pre-game at 0645 -0650 (after DogPile COT) under Parking Lot Pavilion; GridIron kickoff at normal time of 0700 under Johnsonville/Earthworm Q.  Great morning in store for the PAX and ideal time to introduce FNGs to F3.  In lieu of 20 counts we’ll look forward to some testimonies about F3 impacts.

    Ashe being installed as Pastor at Cambridge Baptist Church on September 13 at 1030 service.  Stand Firm.

    Prayer requests were solicited, blessings sought for children returning to school and Ashe’s pastoral calling, and unspoken concerns acknowledged.

    BOM with strong Groh-led prayer of praise and supplication.  Where is our leadership needed this week?

    Moleskin:

    Welcome to Honey Do for his first GridIron!  And glad to have Conspiracy back out at GridIron – reaffirming that there’s a strong demand by the GridIron regulars for a Conspiracy Q with the Ladies!  Another impressive showing by the other 4 DogPile DoubleDippers – Swirly, Chum Bucket, Toga, and Bleeder.  T-Claps.  Sorry you missed the first half leg and glute burn and thanks for keeping the numbers even for PLTs.

    The PAX were in a linear arrangement for the second half – YHC, with a bad left ear, was poorly positioned on the right flank to pick up the MumbleChatter – anything good is worth a comment.

    Coffeteria at Daily Grind – good coffee and better fellowship.  Turnaround – sometimes the elusive signs we seek are at our six, not our front.

    Psalm 116:1-2

  • The Launch Window


    13 Faithful Eager Runners posted at the AO this morning. The Shovel Flag planted in the quiet garden plot nearest the Staff Parking lot.

    The THANG

    From the Parking Lot, run to Grove turn Rightish, Head to the Boulevard, turn around head back to Wisteria 4 mile loop, Tuckahoe, 5 mile Loop, Mailbox in Front of St. Catherine’s, 6 mile loop, & then back to the Shovel Flag. Those that are running the BRR were told to take it down a notch for a slow steady run today, The BRR group from RVA is in the launch window for the race.

    Moleskin
    Ah, Where to begin today’s Moleskin… first, little history… This AO has been occupied by many different groups, Radical Muslins, Native Americans, Navy Seals, Tomato Nations, Some Rogue Leagues, and most recently the Surly and Belligerent Men of F3 RVA, who had taken up the flag of working out in the gloom for almost year without incident. That is until yesterday.

    Thanks to Toga’s and TYA’s diplomatic skills (YHC is not sure where either of them received their diplomatic training or from where) for helping manage the situation yesterday in a seriously professional manner. Both with the Representative of the neighborhood Alliance, and with the Current leader of the education facility; Finding solutions that managed to make all parties satisfied except for the neighbor’s dog. ( Note to self: please get TYA and Toga to call the Diplomatic Field Office before we send in Jack Bauer again, remember to remove this from the BackBlast)

    Rolling up this morning, Swirly was sitting in his vehicle in the old Parking area for the AO, YHC explained the F3 RVA has had to take up defensive positions on the far North end of the AO in the staff parking lot closer to Grove Ave. This position has been fortified with sound canceling/noise reduction foliage from the abundance of trees and given the stealthiness of the lack of light, The PAX should be able to gather at it’s usual decibel level without further incident. The tomatoes will now have to take the brunt of neighborhoods angst against loud early morning workouts.

    Kotter’s to Abacus, He’s still in some pretty serious shape! Hope to see you at more workouts in the coming months. His new job at Richmond Multi-Sport will certainly enhance F3’s recognition in RVA!

    As YHC made his way toward the Boulevard, YHC found himself running next to Sippy Cup for a few steps, Sippy continues to nurse his hurt calf. He made an early turnaround at 195 to head back to the AO. YHC is hoping that Sippy has a speedy recovery in time for next’s week mileage Mayhem at the BRR.

    For Future Reference, Please park in the Staff Parking lot on Commonwealth close to Grove(It’s on the same road as we have always parked)

    Announcements:

    Monday’s Labor day Workout will be an Hour and the beatdown will begin at 0700 ( yes that’s 7:00 am in the morning)

  • New parking spot at Mary Munford

    Gentlemen,

    After scouting out the AO and trying to figure out where we can park and have minimum noise impact on the neighborhood, we have a new spot.  It is still on Commonwealth Avenue closer to the Grove Avenue end.  It is the staff parking lot for the school.  It is restricted from 8am to 4pm during school days, but we should be out of there long before then.  From our current parking location, travel towards Grove Avenue, take the second entrance on the school side of the street, directly across from N. Willetta.  We will plant the shovel flag there starting with tomorrow’s run.

    FEBA

     

  • Disruption

    13 apparent fans of Jock Jams brought their game faces to Mary Munford Park to test themselves and share their good attitudes and cheer with their fellow PAX, as well as the neighbors.

    THE THANG

    Mosey to somewhere on the soccer fields.

    COP
    SSH x20
    Merkins x10 (after brief form discussion)
    LBCs x20
    Russian Soldiers x20

    Mosey back to the shovel flag area.

    The Lucky Horseshoe: Do the below until you finish or Q tells you to stop at the 33 minute mark.

    Lap 1 around the track*

    MericansX20
    Lap 2
    MericansX20, Storm SquatsX20
    Lap 3
    MericansX20, Storm SquatsX20, Scorpion Dry DocsX20
    Lap 4
    MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20
    Lap 5
    MericansX20, Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    Lap 6
    Storm SquatsX20, Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    Lap 7
    Scorpion Dry DocsX20, WW2 SitupsX20, LungesX20
    Lap 8
WW2 SitupsX20, LungesX20
    Lap 9
LungesX20
    VICTORY LAP

    *Special assignment for Toga to stop and listen to friendly neighbor.

    COT & record how far each PAX made it in The Lucky Horseshoe.
    ANNOUNCEMENTS
    – New Belgium Bottom to Tap 3-miler on 10/17: We’ve been invited to participate in the race and have a tent to pimp F3, plus discount race entry fees. Contact Doner Kebab if you’re interested in doing the race or in helping to man the tent before/after the race.
    – Blue Ridge Relay happening for 12 of the Richmond F3 PAX on 9/11
    MOLESKIN
    Well done today, men! This is certainly a tough workout, YHC is feeling the soreness all over, especially after following up J-ville’s Ciabatta & sprint laps on Tuesday. This is a good gauge for how much your fitness has improved since the last time we did the same workout. Thanks for the opportunity to lead today.

    YHC knows there were some eye rolls today, but Merican/Merkin form is important to avoid injury and to get the most benefit. Dredd & OBT have even posted a Youtube video to preach the same

    We almost made it a full year without the police showing up, but broke that streak today, so set the counter to zero. Not a whole lot else that I can say that hasn’t already been said in/after the COT (or will be said in the comments below) about this one… I do see the point that we could be a bit quieter for the neighbors and thanks to TYA for heading to the Principal’s office today to square away “official” permission.

    Here is the log of how we each fared today (last completed lap/last completed exercises)
    Fudd: VICTORY LAP!
    TYA: 9/9
    Marv: 7/Scorpions
    DK: 9/9
    Quick Draw: 9/9
    Scream: 6/6
    Toga: 9/Lap
    Best Shot: 6/Lunges
    Chum Bucket: 10/10
    Viral: 6/6
    Loose Goose: 7/7
    Brain Tumor: 9/9

  • The final SOT before the diesel returns.

    5 post to the Gloom on a dry but humid Wednesday morning.

    The Thang
    Mosey to the grass area behind the school
    COP
    25x LBC
    20x SSH
    25x LBC
    20 x Imperial Walkers
    25 x LBC
    20 x Don Quixote
    25 x LBC
    Mosey to the center field
    8 contra little baby jumper crunches
    Mosey to the football field
    Escalating Four Corners
    20 x WW2 sit ups
    20 x flutter kicks
    20 x Russian twist
    20 x Hello Dollies
    Rinse & repeat x4, add 5 to each on final 2 circuits
    Mosey to front steps
    Triple Check
    Moses Malone’s
    Pole Smokers (20)
    Pole Press
    Mosey to the parking lot
    COT
    Moleskin
    YHC was hoping to up the ante on the core this morning. 516 ad exercises did it.

    I was hoping to craft a witty moleskin this morning but one of our most valued associates left the office in an ambulance this morning and it quite honestly has me quite concerned. A quick prayer for her well-being would be greatly appreciated.

    Thanks!

  • There can be only one….

    A PAX eleven strong showed for this week’s episode of #ThePunisheRVA.  We went after it like so:

    Brief mosey around the front yard and an initial COP with 25 x SSHs, 25 x Imperial Walkers, 25 x Don Quixotes, and 15 Arm Circles both forward and reverse.

    Jog to the bus loop and form a line.  Begin Curb Crawls.  A crowd pleaser always.  Bear Crawl across and complete one Derkin, Bear Crawl back and two Derkins, repeat up to 8 and back down again.

    Stroll to the soccer field for a variation on Four Corners.  High Knee to one side of the far soccer goal and complete 50 LBCs. Crab Walk around the goal and finish 30 Squats.  Lunge back to the other goal and complete 50 more LBCs.  Bear Crawl around the goal and knock out 30 more squats.  Rinse and repeat twice.

    Head to the playground and break into groups.  One group Side Skips across the soccer field width and back, another completes Pull Ups, another accomplishes Derkins while positioning feet within playground swings, and the remaining group completes Flutter Kicks.  Skippers finish and Flutter Kickers commence to skipping.  Rotate through twice.

    Return to the ShovelFlag for COT and BOM.

    Moleskin:

    Recall our anticipation of another workout group using this AO starting back in June.  For the first time, YHC didn’t see anyone from this other group (which was almost exclusively comprised of tomatoes).  Seriously hope those folks find other good workout options.

    Happy to see Pele show.  Glad he is doing better and will soon be able to ditch the brace.

    Standard workout lineup for the week.

    BRR folks head out next week.  Tell TYA which van you plan to take.

    Honey Do is coordinating a GoRuck group for October.

    Convergence on 9/19.  Labor Day version of #ThePunisheRVA starts at 7 AM – lasts for an hour – and we’ll go for coffee.

  • Introducing Foursquare at #noToll

    Twenty-one of the faithful appeared at #noToll to greet September ’15.  The weather was comfortable, and the PAX was eager for #gloom.  YHC, Johnsonville, took the Q, and this is how it went down (more or less):

    Warm up with 15x Long Slow Squats, 25x Don Quiote, 25x Hillbillies, 25x Standing Mountain Climbers.

    Mosey to far right soccer field
    8 contra burpees
    Ciabatta alternating between right leg Alabama prom date and left leg Alabama prom date
    Foursquare (i.e., run perimeter of soccer field 4 times, sprinting (i) first side on first loop, (2) first and second sides on second loop, (3) first, second, and third sides on third loop, and (4) first, second, third, and fourth sides on fourth loop).

    Mosey to far left soccer field
    8 contra burpees
    Ciabatta alternating between bearcrawl and cralbear
    Foursquare

    Mosey to beachers at front soccer field
    8 contra burpees
    Ciabatta alternating between dips and Carolina dradocks

    MOLESKIN:

    The workout today was a bit unusual in that we skipped SSHs, perhaps for the first time ever, and we did almost no core.  YHC would have preferred another round of Foursquare and several minutes of Mary.  But, 45 minutes goes by fast.

    It was good to see strong numbers at #noToll again today.  Good luck getting those kids off to school over the next few weeks.  Keep your chins up — winter is coming!

    — Johnsonville

    PS Notes:
    — Special 1 hour #Punisher on Labor Day starting at 0700.
    — Please focus energy on bringing at least one FNG (and/or wayward F3’er) to the convergence at #GridIron on 9/19.
    — We need Qs for Friday 9/11 (RAMM) and Saturday 9/12 (Dogpile and Gridiron).  Time to #RedPill.

  • Another trail run, another Jville adventure!

    Nine men posted, nine men ran, and nine men conquered the trail run once again.  Despite its best efforts, the nine of us were cat quick and agile and attacked the run on a beautiful Sunday morning.

    The Thang

    Trail run, Northbank trail to Belle Isle, outside track at Belle Isle, Buttermilk back to nickel bridge and back to the parking lot.

    Naked Moleskin

    Johnsonville has been a regular on the trail runs and by most accounts is considered an expert in this area.  He has run numerous 50k trail runs, is a veteran on the northbank, buttermilk, and Pocohontas trails and generally does more trail running than any of the other F3’ers.  So how is it that despite all this experience he continues to flirt with disaster seemingly every week.  He has burned 3 of his 9 lives in the past month on the trails.

    About a month and a half ago, he became dehydrated on the second loop of the trail.  YHC knew something was wrong when I was consistently ahead of him on the second loop.  On that trip we had to call for rescue.  Two weeks ago on our inaugural trip to Pocohntas, he had two issues.  First, he had some stomach issues after trying some “Goo” after the first loop.  After battling past that, he started to hallucinate because of lack of food.  Luckily one of us had food to tide him over.  Since he now has water and food on his list of things to take care of on the run list, he tackled both with ease today.  Today’s escapade was a fight with an obstacle on the trail.  He tripped over a metal rod just off the trail today and went down hard.  Fortunately, no damage was done.  Jville may need a companion runner until and during the BRR.

    Toga and Conspiracy had committments post run so for the most part were through runners (Toga did catch with us just past Belle Isle).  As usual, Saab cleared all the cobwebs away and made sure that he got a few extra miles in by doubling back every mile or so. Wilson was fighting last nights merlot this morning, but despite the slight hangover put in a good run.  BT came out for his inaugural trail run and made it through with relative ease.  Great job BT. Chum is a machine on the trails.  He seems to have an automatic pace set that he runs each and every mile on the trail.  No matter the terrain, hills, or miles under his belt, his pace is consistent.  Lug Nut keeps pounding out the trail miles as well.  He has made a ton of progress on the trails the past few months.