Category: Richmond, VA

  • Spasmodic Activity

    Another beautiful morning at the GridIron greeted 7 of the Faithful.  The Shovel Flag was planted, and the PAX got to work in a contracted AO of about 75 yards for a freestyle ground and pound.

    The Thang:

    10x Burpees – regular OYO
    25x SSHs
    25x DQs
    25x Air Squats
    25x Mountain Climbers
    25x Knee Tuck Jumps OYO

    10x Burpees – Knee Tuck Jump variation OYO
    2 sets of 25x Partner Leg Toss
    25x Dead Cockroaches
    Back Arch hold
    2 sets of 25x Partner Leg Toss

    10x Burpees – Plank Jack variation OYO
    25x Air Squats with ISO hold with arm rotations
    2 sets of 25x Partner Leg Toss
    Protractor Penmanship – ALL CAPS
    25x Russian Twists
    2 sets of 25x Partner Leg Toss
    Protractor Penmanship – lower case
    Protractor Penmanship – ALL CAPS

    10x Burpees – Broad Jump variation OYO
    Planks – Hands to Elbows to Hands to Merkin ISO

    10x Burpees – 180 Jump variation OYO
    A little more than 6 Minutes of Mary – 25x Rosalitas, 25x LBCs, 25x Freddy Mercurys, 25x LBCs, 2x Supermans, 25x Flutter Kicks, and 25x Hello Dollys
    25x Carolina Dry Docks
    Lunge Walk

    10x Burpees – regular OYO

    Tabata Dips

    COT:

    Number-o-rama Burpee free-will style; Name-o-rama with a triple Hate and a double Respect; announcements and prayer concerns, spoke and unspoken.

    September 19 — the Pax are eagerly looking forward to the Convergence at GridIron on September 19 at normal 0700; DoubleDippers are DogPiling under Toga Q at the GridIron at 0600; the lesser Redwoods will pregame GridIron at 0640 for another look at Old Testament leadership lessons.

    Take out prayer of gratitude, expressions of humility, and appeal for guidance.

    Moleskin:-

    Great to have PigSkin back at the GridIron – he’d like to take back to the Queen City the uncommonly pleasant August weather that F3 Richmond has enjoyed.  He also pointed out the “audit trail” we left in the dew of the WildCat GridIron – the impressions are countable and the length of the broad jump portion of the Burpees was rather humbling.  Duly noted – we look forward to your next visit and keeping us accountable!

    The Russian Twist under J’ville’s guardianship continues to entertain the Pax – once he realized that his pop was not suffering a seizure and speaking in tongues, Jolly Rancher broke out in uproarious laughter that broke YHC (and others?) mid-twist.  Feba.

    Nice to have Chum Bucket for the full 60 instead of the 30 that his normal DoubleDip permits; Flip Phone consistently swallowing the RedPill (that may mean a 5 mph pace up the Priest – ouch!); and Groh plans to adopt this morning’s workout for his SUP during his vacation at the Rivah!

    The Gloucester B-Boys had a nice showing during the closing Burpee free-will style that was incorporated into the Number-o-rama – the Pax have under consideration whether CB’s Burpee variation (unnamed, appropriately so) topped his comrade’s Burpee break dance finish.  Who knows what Oyster may have brought …

    Coffeteria at the Daily Grind.

    This is the day the LORD has made; let us rejoice and be glad in it.
    Psalm 118:24 NIV

  • Record number for RAMM. It had to be the Q?

    17 strong post for a jaunt down Grove Ave.

    The Thang

    4 milers run Malvern to Three Chopt and back to MM
    5 milers run to Nansemond to Three Chopt and back to MM
    6 milers run to the Boulevard to Three Chopt and back to MM

    Moleskin

    This is YHC first Q at RAMM. After several attempts to find alternative routes for todays run YHC brought back old faithful.

    The PAX continues to show great speed and endurance. Well done fellas, you should all be proud.

    Convergence Saturday, September 19th. Be there!

  • Self-Replicating FNGs and a Q on the Fly

    Twenty redwoods, and two FNGs, came out to a very humid #45MinutesOfMary to strengthen their bodies and clear their minds.  YHC took the Q, tossing out a winkie which had been carefully crafted for a somewhat smaller group, and electing to improvise instead.  This is how it went down, more or less:

    THANG:

    Near Shovel Flag — ssh x 30, lbc x 30, merkin x 15, don quiote x 25, hillbillies x 25

    Mosey to bus loop area —
    chiabatta alternating between box jumps and jump squats
    chiabatta alternating between standing MCs and MCs
    ascending / descending curb crawls (1 to 5, 5 to 1)

    Mosey to back of school between it and blacktop —
    triple nickel in teams of 3, rotating through between (i) people’s chair, (ii) plank, and (iii) run to tennis court, do 3 burpees, return.  5 reps.

    Mosey to west side of school —
    chiabatta alternating between dips and large flutter kicks
    partner leg tosses (a.k.a. pole smokers) x 25
    Alabama prom date — both legs x 10, single legs x 10 each.

    COT

    MOLESKIN:

    It was great to see big numbers attend this morning’s #45MOM bootcamp. Bleeder performed a headlock on FNG Material Girl in Starbucks.  In turn, Material Girl dragged FNG Cervix along.  We are glad you guys decided to give F3 a try, and we hope come back (and bring friends).  If you were not satisfied, then we will be glad to refund your initiation fee upon written request.

    YHC is looking forward to cool autumn temperatures.  It is a great time to grow F3Richmond, and YHC would encourage everyone to target one man per week to get him out to try F3.  More numbers will allow us to plant new workouts (maybe in your neighborhood) and expand F3Richmond’s impact and fellowship.

    Toga was kind enough to observe that the large flutter kicks are easier than the small ones.  YHC regrets nerfing flutter kicks and will not let that happen again.

    Great workout this morning!

    -Jville

    Announcements:
    – LugNut has Q for #RAMM tomorrow at 0530.  All speeds are welcome and encouraged to attend.
    – SippyCup has Q for #DogPile Saturday 0600.  Earthworm has Q for #GridIron Saturnday 0700.
    – TYA is organizing Sunday’s trail run.  Since we took a field trip last week deep into the heart of Chesterfield County, I am sure it will be back to Pump House.
    – 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.

     

  • Sippy Cup travels to SOT, no wait that’s Isle 5!

    5 post to the Gloom on a humid morning.

    COP

    Mosey to the front by the road
    25x SSh
    30x LBC
    25x Imperial Walkers
    25 x Don Quixote
    +1 burpee for each car that passes during the COP.
    Mosey to basketball court

    Ark Loader Suicides
    Finishing where we left off last week shooting free throws
    Inchworm suicide
    Bear crawl suicide
    1 full suicide per missed free throw
    Mosey to front steps

    Steps of Merkin
    5 inclined pushup each step (2x)
    5 declined pushup each step (2x)
    Jog around light pole (2x)

    Triple Check 3x
    Step ups
    Al Gore
    Run around loop
    Mosey to batting cage

    Triple Check 1x
    Moses Malones
    Wall sits
    Run around tires and back on the broad jump track into the sand pit
    Mosey to the parking lot
    Ring of Fire
    5 Merkins 2x
    COT

    Moleskin
    A small but mighty crew posted this morning for an entertaining workout

    Isle 5 got the morning started right by jogging to SOT. He was channeling his inner Sippy Cup and carrying two bottles of water.

    Under the pressure of a crab walk suicide Wilson steps up and makes the free throw, the first of the PAX to do so I might add. Well done, YHC thanks you for saving me from the crab walk.

    Wedding Singer has some hidden jets in his shoes. During the Triple check he ran with YHC during the first 2 legs and smoked me on the 3rd. YHC did not run slowly on the 3rd leg.

    TYA is great!

    Rock solid, no man left behind crew of guys today.
    Well done!

  • Preblast: Hill run and HDHH

    Hill run today, 530 pm.  Meet at top of hill at intersection of Cary and Hillcrest.  Beers and snacks at Tya’s house at 6:30.  Address is 210 west hillcrest ave.  See you there!!

    TYA

  • Arms Center, Ab corners

    Sixteen faithful and one FNG gathered at No Toll on a beautiful morning to enter the Gloom.  The conditions were far superior to last week’s No Toll which has been dubbed the wettest ever.

    THANG:

    SSH x 30 , 10 Burpees , 15 Imperial Walkers

    Mosey to the Pavilion in center of soccer field for:  4 arm sets & 4 corners of Abs.  Mosey between pavilion and each corner:

    Pavilion – 20 Merkins, 25 Dips, 20 merkins

    Corner 1 – Partner Leg toss , 1st set 20 , 2nd set 12

    Pavilion – Merkin wheelbarrows – 10 partner hold decline merkins, wheelbarrow crawl to tennis ball then 5 more decline partner hold merkins.  Each partner completes 1 set.

    Corner 2 – 40 Russian Twists , then 10 XO’s

    Pavilion – 15 decline merkins , 15 dips , 12 decline merkins

    Corner 3 –  40 Freddy Mercurys, Knee dip planks 30 seconds

    Pavilion – Merkin Wheelbarros #2 – 5 decline merkins, longer wheelbarrow crawl then 5 more decline merkins

    Corner 4 – 30 thrusts , 40 flutterkicks, 20 thrusts

    Mosey back to start, finish with 10 burpees

    MOLESKIN:

    Glad to have such a good turnout for YHC’s VQ and all the support.  Welcome to FNG Modell – hope to see you out again.  YHC felt a little out of breath while counting off the IPs after the starting Burpees, will have to remember that for future reference.  There was some mumblechatter on what constituted a “corner” of the field as a soccer field or as YHC sees it one “Meta field” with 4 corners. YHC’s demo of the thrusts on corner 4 proved insufficient as looking around there were 10 different versions being done, another lesson for next Q.

    ANNOUCEMENTS:

    Richmond GoRuck event is coming up on October 23 & 24.  For those who are not doing the BRR this is a good chance to one-up the BRR group along with YHC.

    Normal workouts this week along with Wednesday Hillcrest hill run at 5:30 and drinks afterwards at TYAs house.

    CONVERGENCE on 9/19 at Gridiron.  Bring a friend!

     

  • North Richmond Crop Circles

    A PAX five strong posted for #ThePunisheRVA and we went after it like so:

    Mosey to side yard for COP – SSHs x 15, Don Quixotes x 15, Imperial Walkers x 15, and Forward and Backward Arm Circles each x 10.

    Jog to front green for 13 Acres Baker’s Dozen involving thirteen exercises: Squat, Merkin, Hello Dolly, Alternating Lunge, Wide Grip Merkin, Rosalita, Squat Jump, Close Grip Merkin, Freddie Mercury, Step Behind, Carolina Dry Dock, Flutter Kick, and Mountain Climber.  Thirteen rounds of exercises.  First round, complete 13 Squats and 7 of the other exercises.  Second round, 7 Squats, 13 Merkins, and 7 of the remaining exercises.  And so on.

    Stay in place for Child’s Pose, Cobra Pose, and Downward Dog.  Hop up and jog around the front of the school yard back to the ShovelFlag.

    Moleskin:

    We gave a shot at completing the workout above back in April and had to stop before we finished.  We got through it today due in part to a shorter warm-up and faster pace.  Nice job fellas.

    Heading home on foot following the workout, there remained five flat dry spots in pentagon shape where we’d completed over 1270 exercises, each, this morning – crop circles for sure.

    Regular lineup of workouts this week.  Honeydo leading the PAX tomorrow for his first Q effort.  Social time in TYA’s yard this Wednesday following an afternoon Hill Run.

    Good discussion about BRR – solid spreadsheet sent around to BRR participants by TYA taking into consideration everything but the impact of the mountainous terrain on lighting at sunrise and sunset.  Also looking forward to being chased by mountain dogs at midnight.

    Happy Monday!

     

     

  • GridIron Brings Back the Pillars of Gloom

    Eleven of the faithful, and one FNG gathered at GridIron to start the weekend with a dose of RedPill.  The weather was sunny and warm, but slightly cooler than the average August morning in Richmond.  This is how it went down:

    THANG:

    ssh x 30, merkins x 12, don quiote x 25, hillbillies x 25

    mosey to grassy knoll for 10 minutes of burpees

    mosey to track, 400m run, planks / back bridges, 400m run (arrival of Swirly, Isle5, and Bleeder from Dogpile)

    mosey to pillars for 40 seconds on each of 12 pre-set stations, including ab wheel, merkins, pole smokers, pistol squat on TRX (left), pistol squat on TRX (right), ww2 situps, carolina drydock, flutter kicks, LBCs, curb dips.

    mosey to bus lane for ascending / descending curb crawls with merkins (1 – 5, then 5 – 1)

    mosey to shady spot in grass for 5 minutes of mary, ending with a spirited Russian twist

    COT

    MOLESKIN:

    During the prior week’s workout, Jolly Rancher talked much smack, repeatedly asking Earthworm for tabata sprints.  By the end of this workout, Jolly Rancher was not talking smack.  Rather, he was hanging his head and drooling on the ab wheel.  In fairness to him, he did pull off 12 burpees per minute during the “10 minutes of burpees” sequence.

    During the naming of WD40, Earthworm suggested a number of very manly names for his son, including Thor, Mjolnir, and Odin. Wilson was very vocal in opposition to a father giving his son a strong, virile F3 name.  He suggested “Hemorrhoid.”  YHC was contemplating Mule Deer as a variation of Mjolnir (pronounced MYUL-NIR).  The PAX promptly settled on “WD40.”  Welcome WD40!

    ANNOUNCEMENTS:

    Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back.

    Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

    CONVERGENCE on September 19th at Gridiron. Bring a friend!  Although not final yet, there seems to be support for a true double dip 6AM workout at GridIron as well.  Need a Q volunteer for 6AM.

  • Swirly Q’s at Dogpile

    9 Faithful appeared in the gloom this morning.

    THE THANG

    20 SS 20 EW 20 LBC 15DK
    4 corners 10 Burpes 20 LBC 20 Merkins 20 squats
    4 times
    7 over hand pull-ups 7 crunches 7 underhand pull ups 7 dips run to tree
    4 times
    sprints brick patio up stairs bear crawl down steps 10 WW 2 sit ups – 4 times
    Bear crawl to middle – ring of fire 10 Merkins .

    THE MOLESKIN

    Glad to have Aisle 5 gather Wilson this morning, Wilson claimed that he would not have gotten out of bed if Aisle 5 had not arrived at his front door to take him for some double dipping.

    As we left the RAMM yesterday, Toga Worried that no one had signed up to Q, Swirly and YHC said one of us would take it, Swirly stepped it up this morning! The simplicity of 4 times can make it brutality intense.

    Best Shot hit 5 workouts in his first week! Way to sallow the red pill!

    Aisle 5 has had two straight Weeks of Double dipping, Keep pushing it Aisle 5!

    On the Bear Crawl to the manhole, Wilson and YHC were neck and neck, not sure if it was considered a race, but heck, YHC is game for just about anything where some form of odd competition is involved, fairly certain it was not sanctioned by “Willson’s Wife”. Wilson took an early lead out of the gate, YHC was quickly on his heels, as we entered the final few feet of the Unsanctioned “race;” YHC was under serious pressure to make his move. YHC made the intelligent decision to dive for the manhole in order to hit it first. In that attempt for all out Bear crawling domination, YHC made a diving stretch, as YHC’s hand hit the Manhole cover, YHC’s face made firm contact with the ground that surrounded the manhole. For some reason, the ground around the manhole had the soft pillow like texture of a boulder. Probably not YHC’s best decision, but YHC did reach the manhole first. Interestingly, YHC’s Dad was nicknamed “bear” at VMI.

    Announcements:
    Sunday trail run will be at Pocahontas Park. 10k cross country loop that will be run twice. Meet at Martins at Stony Point at 6:30 to clown car to Chester. Let Jville know if you plan on joining his clown car.
    Richmond GoRuck event is on October 23 & 24th. Talk to Honey Do. Preblast posted a few weeks back. Check it out here Red Light and Blue.

    Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

    CONVERGENCE on September 19th at Gridiron. Bring a friend!

    POST WORK

    THIS JUST IN: THE BRR TEAM IS STARTING AT 0530 ON SEPT 11 THAT’S OUR OFFICIAL START TIME!

  • Preblast — Pocahantas Park Run

    We are mixing things up a little this Sunday.  Meet at the Newby’s Bridge Road gravel parking lot adjacent to Pocahantas State Park on Sunday, August 16 at 7 AM.  Directions and other parking info can be found here.  Let me know if you want a spot in my clown car.

    I will post the trail map on the link above shortly.

    Johnsonville