Category: Richmond, VA

  • Crawl-a-Rama at #GridIron

    Twelve of the faithful posted at #GridIron on a lovely late-summer morning to swallow that #RedPill. Roughly half of those came over from #DogPile and arrived in time to join in the Crawl-a-Rama.   This is how the workout went down, more or less —

    Warm up near shovel flag
    SSH x 40, merk x 15, Don Quiote x 25, LBC x 30

    Mosey across parking lot to playground
    ciabatta – ab wheel / squat
    chiabatta – lat pulls / mountain climbers

    Mosey to nearest #GridIron football field for CRAWL-A-RAMA
    ladder from 5 to 10 — wheelbarrow from 0 to 20 yard line, 5 partner inverted mil press
    switch partners repeat back to 0 yard line, 6 partner inverted mil press
    repeat  increments to 10 mil presses

    COP
    hillbillies x 25

    ladder from 10 to 15 — crawlbear from 0 to 10 yard line, 10 merks
    crawlbear back to 0 yard line, 11 merks
    repeat increments to 15 merks

    OYO run around perimeter of football field

    ladder from 15 to 20 — crabwalk from 0 to 10 yard line and back, 20 wide merks
    repeat increments to 25 wide merks

    Indian run 2x around perimeter of football field

    ladder from 20 to 24 — bearcrawl from 0 to 10 yard line, 20 LBCs
    bearcrawl back to 0 yard line, 21 LBCs
    repeat increments to 24 merks

    Mosey to fence around baseball field
    people’s chair 1 min
    elbow plank 1 min
    people’s chair 1 min
    elbow plank 1 min

    COP
    Russian twist x 50
    Flutter kicks x 25

    COT

    MOLESKIN —

    It was great to have so many double-dippers from #DogPile.  As always, we appreciate the positive energy and enthusiasm that the double-dippers bring.

    Isle 5 was bit gimpy from tweaking his back during #DogPile.  Isle 5 has been improving at an amazing pace, and we hope he recovers quickly.

    A number of PAX members suggested that YHC is a bit spastic when performing hillbillies and Russian twists.  Those are YHC’s favorites, and they cannot be toned down.

    An extra thanks goes out to TYA and Bleeder for organizing our BRR team.  That race has really inspired F3Richmond men to improve their running, and we should be very proud of the effort that has gone into the training and preparations!

    Jville

    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 someone who is not running BRR to step up to Q #GridIron on 9/12.

     

     

  • Preblast – 0700 Trail Run Sunday, Aug. 30

    Meet at Pump House at 0700 Sunday for the weekly F3Richmond trail run!

  • Dogpile rearranged and Welcome back Conspiracy

    14 strong posted to a Dogpile AO with several obstructions on a beautiful morning, 62 degrees almost like fall conditions, to enter the gloom.

    THE THANG

    Mosey past orange fence, past normal COP circle to field in front of Carillon

    30 SSH, 20 Arm Circles, 25 LBC, 15 Imperial Walkers

    Ball Toss & chase – Exercise to ball thrown on the field, sprint the remainder of the field then jog back to start

    Round 1 – Lunges, 2 – Bear Crawl, 3 – Crab Walk, 4 – Backwards Run

    Mosey to Amphitheater for Escalator sets on the steps – An exercise each step where you repeat previous steps all the way up to 8th step

    Set #1

    Step 1 – Box Jumps x5 , Step 2 – Dips x10, Step 3 – Russian Twists, Step 4 – Incline Merkins x10, Step 5 – Freddy Mercurys x15, Step 6 – Decline Merkins x10, Step 7 – Flutterkicks x15, Step 8 – Carolina Dry Docks x10

    Set #2 – Same order on steps but reduce count for each exercise by 5

    Mosey back to Carillon

    3 Sets of – Up Carillon steps, bear crawl top, down to end bricks – 10 Merkins

    Finish with 2 sets of Pole Smokers x20

    Mosey back to the flag

    MOLESKIN

    Good to see a large PAX for Dogpile and great to see Conspiracy back this morning, welcome back to the gloom. YHC offered at the start to have the PAX carry Sippy around the AO to help him rest his leg, but looks like he is feeling fine.  Between Sippy and then Swirly saying he hurt himself on RAMM yesterday YHC is fearful for the alternates on the BRR team being called into action.

    There was way too much mumblechatter on the Amphitheater Escalator for YHCs liking.  The Winkie said to increase the count by 5 on Round 2 rather than go down but YHC chose to audible to decrease by 5 for time sake.  Next time we will get to the amphitheater sooner to allow for ample time.

    Great to see Goldberg and Viral back posting regularly.

    Be sure to start EH’ing a FNG for convergence at Gridiron on 9/19. trail Run tomorrow AM.

     

  • Under 10…way under!!!

    10 fleet footed F3 PAX posted for the weekly jaunt around Mary Munford.  Weather was ideal, mid 60’s, no humidity and clear skies.  Perfect day for a fast run.

    The Thang

    Right onto Grove, run to Boulevard and turn around.  4 mile loop run to Wisteria, 5 mile loop run to Tuckahoe, and 6 mile loop run to St. Catherine’s bus loop.  After turnaround point, back to the shovel flag

    Moleskin

    Lugnut and Bleeder were pushing each other the whole route today.  Having already broken the ten minute mile barrier a month or so ago, they were pushing themselves even harder today.  At one point while Lug Nut was in the lead, Bleeder knowing that Lug Nut was afraid of dogs, started barking to try and slow him down.  In the end, they finished together and they posted a 930 average pace for the 4 mile loop.  Great work guys…level of improvement is impressive.

    Many were sporting new shoes today.  At the beginning of the run, Saab, Swirly and LG (I think) all declared that this was the first run in their new kicks.  is August national new shoe month or something.  I had no idea.

    Swirly tweaked his back a little during the run today.  Quick healing I hope.  YHC had the pleasure of running with Saab today.  Good to get a little second F in during the run.  I think we solved at least a few of the worlds problems.  After the workout, Bleeder told YHC that when he saw Saab and I arrive together, he immediately was worried that Saab must have gotten injured or something else to slow him down.

    Announcements

    BRR is exactly two weeks away.  Team appears to be ready. Stay healthy for the next two weeks guys.

    Go Ruck is Mid October.  Contact Honeydo for details.

  • Balls to the face

    16 posted for 45 Minutes of Mary.  The weather was perfect although we could have used a bit more sunlight to conduct our final set of exercises (Initially called “3 Man Weave” but may need to be called “Balls to the Face”).

    THANG:

    Mosey to first COP in front of school

    20XSSH, 20XLBCs, 20XImperial Walkers, 20XFreddie Mercuries, 15XMerkins

    Mosey to second COP at Grove/Westmoreland

    3 groups of 5 did ladder runs to Cary/Westmoreland

    Mosey to third COP at Blacktop

    Setup Triple Check with a wall squat (people’s chair), plank and a run backwards 40 yards then sprint forward 40 yards, 4 rounds

    Mosey to fourth COP in field

    New drill that was counting on a little more light at this time (probably better in June for this) called the “Three Man Weave”

    Group of 3 with football run half way across field executing “the weave” and pitching the ball to each other (rugby-style) stopping at mid field to do 2 sets of exercises then “weave” to far end of field do same 2 exercises – repeat 5 times

    Exercises were:

    1 – 20XMerkins and 20XLUNGES

    2 – 20XBurpees and 20XSQUATS

    3 – 20XLBCs and 20XMOUNTAIN CLIMBERs

    4 – 10XFLUTTER KICKS and 20XCAROLINA DRY DOCKS (10 per leg)

    5 – 15XWWII SITUPS and 15XPLANK PUNCHES

    Moleskin

    During round 5 (when there was more light and we’d had practice), if a team of 3 dropped the ball they did 5 MERKINS on the spot and continued.  Attesting to our need to work on our coordination, there were many stops for MERKINS.

    Also during the Weave, several teams had other mishaps.  After the workout, one PAX member was quoted as saying “I got several balls to the face”.  I am not sure why, but that seemed funny.

     

    Mosey to flag

  • Watch out, man down?

    Six fleet and fit posted for a Sunday trail run in RVA.

    The Thang:

    Start at Pump house parking area, take the northbank trail towards the city.  Cross over the to the dark side (oops south side) at Belle Isle, take buttermilk trail to nickel bridge and run back across bridge to parking lot.  Covered somewhere between 6.5 and 7.5 miles depending on how many time you turned back.

    Moleskin

    Great showing by Aisle 5, he posted for the Sunday run for the first time and had a relatively uneventful first trip.  Relatively because on the way back, he tried to tackle the downramp/stair challenge on the downramp.  He lost control and had to sprint down.  While sprinting he let out a loud and audible scream for  good 5 seconds.  YHC hearing the scream, immediately doubled back to assess the carnage.  Aisle 5 put my fears to rest quickly by shouting out “I’m OK”.

    Saab and Trophy continue to pace the group out front.  Thanks to both for clearing the route of all spider webs in the am.  Trophy sweats an incredible amount on the run.  After the run he announced that he losses 9 pounds during a typical sunday jaunt.  WOW.

    Wilson continues to wear a long sleeve shirt.  I will officially declare that he has now made it through the summer in long sleeves.  Impressive or crazy, you be the judge.

    Oyster’s pace on the route continues to increase.  If he continues to improve at this pace he will eventually finish the route before he starts.

    See you next week in the gloom.

  • Blimps with a Twist

    6 Beasts posted to prove that it is worth getting out of the fartsack and making yourself better.  Weather was beautiful, mid 60’s, low humidity, no sign of rain.

    The Thang:

    Pick out a couple of mid sized rocks for later in the workout.

    Mosey to front of school.  20x SSH, 5 burpees, 20x Through the Tunnel, 4 burpees, 35x LBC, 3 burpees, 20x Imperial Walkers, 2 burpees, 20x Squats, 1 burpee,   Mosey to track, stopping along the way to retrieve rocks, leave rocks at side of track.  BLIMPS with a twist.  6 stations, one in middle of front straight away, one at each corner of track and one on back straight away.  At first station, 5 burpees, second station 10 LT. Dan’s, third 15 imperial walkers, 4th 20 merkins, 5th 25 plank jacks, sixth 30 squats, back to start and do 35 russian twists.  Repeat x 4.  Mosey to rocks and do 20x tricep curls, 15x bicep curls, 10x lawnmowers each side.  Mosey back to shovel flag.

    Moleskin

    Aisle 5 continues to channel his inner Sippy Cup, posting to the workout on foot with a waterbottle in his hand.  Despite the fact that they are relatively the same height (?) nobody is going to mistake one for the other, even in the dark.  Aisle 5 is getting stronger and stronger everyday, he put in a respectable performance at the Sunday trail run last week.  Great job for his first time out.

    Wedding Singer is quickly approaching the birth of his first child.  Many of the seasoned parents pointed out that a first newborn does not have to slow down your excursions from the house.  With a young child who is not yet mobile, pretty much anything still goes.  YHC has been trying to get Singer out for a Sunday run.  This week he is going to be occupied with family in town, followed by a baby shower.  Oh, what fun is in store for him!!!

    I have decided to enter Swirly and Bleeder into a push up contest.  The contest would be for speed.  I am sure someone could beat them in number of push up done, but not in the speed in which they are done.  They lap me everytime a push up is involved in a routine.

    Best Shot was back after a short rest.  After posting for 5 days straight his first week, his body needed a little R&R.

    Good luck to Lug Nut who is off taking his son to college!!

    Announcements

    Hill run today, 530 pm at Hillcrest and Cary.

    Tomorrow will be Pucker’s Virgin Q.  I am looking forward to seeing what he has in store for us.  A whole workout of backwards running.  Come on out to find out!

    Year anniversary convergence on 9/19 Gridiron.  More info to come.

  • Halfway!


    14 Redwoods appeared in the gloom this am ready for beatdown. With One minute to go, YHC signed up to Q today’s workout. Here’s how it went down.

    THE THANG

    Mosey to first COP

    39X SSH
    15X Merkins
    20X Imperial Walkers
    61x LBC’s

    Mosey to Soccer Field

    Backwards Sprints
    25-50-75-100

    30 Minutes of Four Corners,
    20X Merkins, 10 Burpees, 20X Werkins, 40X Flutter Kicks

    Meet at Center field
    One minute of Mary
    14X Box Cutters
    Superman

    Bear Crawl to Bridge
    Run back to the Virtual Shovel Flag

    COT

    Moleskin

    Although, there was a slight amount of mumble chatter when YHC signed up to Q with one minute left on the clock, All knew a beat down was in store for the PAX. With the First Circle of Pain, under way, I was remembering the article I read in Sunday’s paper about one of my Dad’s brother rats, Jonathan Daniels, the Valedictorian from the Class of ’61. (61 LBC’s) TIMES DISPATCH ARTICLE I remember my Mom and Dad talking about him in a revered tone. He was killed in Alabama by a Sheriff’s Deputy as he was shielding an african american woman from the shotgun blast only 4 years after graduating from VMI. (4 Corners) I happened to be in Alabama this past weekend racing, and was unaware that it had been 50 years since this had passed. His sacrifice is something that tends to go unnoticed in the many circles we travel in, true leadership is always discussed, but the examples can sometimes be difficult to find.

    Kudos to Swirly for Cranking it up a notch, he lapped the entire field minus Fudd. Jville and YHC were maintaining pace with each other through out the 4 corners, His speed is going to come in quite handy during the BRR. Unfortunately for YHC, Merkins are not part of the BRR run.

    In preparation of Pucker’s VQ Thursday, Some backwards running was just a warmup today, YHC is sure that his VQ on Thursday will include some Ice Hockey Defensive drills!

    When YHC gave the Halfway notice 15 minutes into the 30 minutes of 4 corners, A number of the PAX were not happy about the length of time that was still left on the clock. The Burpees did not get any easier; it was noted that the when Merkins & Werkins seemed like a break, it definitely made for a challenging workout. Pain is just weakness leaving the body.

    Welcome back, Toucan, He had been off doing military training, which appeared to include drinking extra quantities of some form of beverage, because it was reported that it was all sweated out this morning during the workout. Drink plenty of Water! Pain is weakness and sweat leaving the Body!

    Announcements:

    Regular workouts the Rest of the Week

    – Hill run on Wednesday night, TYA is sending out more details( Plan on being at the Top of Hillcrest at Cary at 5:30)

    – Richmond GoRuck event is on October 23 & 24th. This is a great opportunity to bring in some like-minded FNGs. Talk to Honey Do if you are up for the challenge. Preblast posted a few weeks back. Check it out here Red Light and Blue.

    – Convergence Sept 19th, with a 0600 and 0700 workout at Gridiron, No 0600 at Dogpile on the 19th. Bring a Friend.

  • Ron Weasley’s Birthday

    So today is Rupert Grint’s birthday – the actor who played Ron Weasley in the Harry Potter film series.  We didn’t do anything in honor of Ron at today’s edition of #ThePunisheRVA.  Instead, we…

    Hopped down and finished 20 Burpees as a Slaughter Starter.

    Jogged to the northwest quadrant of the school grounds for the startup COP with Don Quixotes x 20, Imperial Walkers x 20, and Front and Back Arm Circles x 15.

    Returned to the front of school for a 1K5K – the PAX of 6 (6 PAX, get it) divided into pairs.  One member of each pair jogged from around to the gravel road and back while his partner started exercises.  Runner returns and tags up – partner takes off on the same run and the first guy picks up where partner left off.  Rinse and repeat until each guy has completed 6 running laps and exercises are completed.  Partner shared exercise targets were Burpees x 100, Single-Count Curb Lunges x 200, Decline Merkins x 300, and Two-Count Flutter Kicks x 400.

    Quick stroll to school wall for People’s Chair.  Alternated between left leg up, right leg up, and regular.  Finish with 30 count plank on elbows.  Mosey back to the ShovelFlag.

    Moleskin:

    Good start to the work week.  Not too much complaining about the Burpee start.  Cooler but no breeze at the start of the morning.  Won’t be too long before Fall is here.

    It may be filled by now, but we had an open slot or two for the week’s workouts.  Sign up.  Usual schedule plus some running workouts built in.  Stay tuned for details.

  • Face Jacks at the Dogpile

    9 of the faithful gathered on a beautiful, fall day to play around at the #Dogpile.

    The THANG

    Make a loop around the field and then:

    COP:  25x SSH, 25x LBCs, 25x Imperial Walkers, 20x Freddy Mercuries, 12x Merkins, 5x Face Jacks (new exercise, see below)

    Mosey to amphitheater for decline plank-o-rama.  Plank facing stage with feet on steps behind.  Move right, left, down, up, or turn180 on Q’s command.

    Incline Merkin ladder— start at stage and go from 1 to 15x and back down to 1, ascending one step each time up to 15 and then descending a step back to 1.

    Jacob’s ladder—run up and down stone steps.  At top, do 1 Face Jack, repeat up to 7.

    Head down trail at the base of the stairs to the narrow wood bridge the site of: (A) 3 sets of 10 wide grip dips on the bridge rails, and (B) Parallel bar style walking with hand across the bridge rails.

    Mosey to the pump house.  Run up hill to pipe, run up pipe and down trail to the pullup bars.  8x pullups, and 16x down under pullups, each exercise twice.

    Mosey back to flag:

    COT.

    Moleskin.

    YHC’s gimpy calf prevented a typically Sippy Cup hill-style workout today, so he opted for less running and more upper body/core work, stealing some workout ideas from BT and DK.  Fortunately the calf loosened up a bit during the workout and is feeling somewhat better tonight, but is still quite sore from Friday’s beatdown trying to stick with Marv and Saab.

    Face Jacks—these are similar to plank jacks, except you move both your arms and legs back and forth in the plank position, just like you are doing a SSH except parallel to the ground.  We found these to be tough, as each time you basically have to jump up off the ground like an insect while you move your feet and hands into their new position.  Kudos to Wilson whose long frame required extra side-to-side movement, and who, unlike Fudd, kept his six low to the ground for each rep.  Unfortunately Conspiracy was not around to compliment his form.  Post-workout YHC thought Face Jack was a good name as there were comments about the risk for face plants after each rep.  I’d like to see TYA try these!

    Welcome to FNG Lyndon (Iditarod) who was quite impressive on the pullup bar—I think he ended up doing 4 sets in the time it took the rest of us to do two.  YHC asked him later how many pullups he could do—his max is 33!!!! Seriously strong dude!   He got his name as he is serving in the military and is about to be posted in Fairbanks for the next 3 years.  Wilson invited him as his mom cuts Wilson’s hair.

    As always, it was great to see both Aisle 5 and Blood test who are now becoming regular Dogpile Pax.  And, Viral was back too, after an extended summer hiatus.  Good work to day Fella’s.