Category: Richmond, VA

  • Finish what you start..BAKE SALE…BAKE SALE

    12 Faithful arrived for today’s run. It was a perfect temperature for a run or for flying.

    THE THANG

    Run Backwards to Grove, turn right, Run to the Boulevard, Return for the 4, 5, 6 , 6+ mile loops, then back to the Shovel Flag.

    MOLESKIN

    YHC arrived early in the gloom to get some bonus mileage in before the PAX arrived, YHC thought someone would have had the same idea. Wearing enough reflective clothing, YHC could easily be spotted in case Jville showed. The two 747’s that tried landing on Commonwealth this morning has YHC rethinking the amount of Light and reflection necessary to prevent being run over by a car.

    Happy that the PAX could complete the rest of the Backwards running that TOGA started us on yesterday. Sorry that Pucker was not there to show us how it’s done. Saab was not going to be late, he started running as he shut his car door, and looked slightly confused as the PAX started running backwards toward Grove, but quickly hit his reverse stride.

    YHC had Life Savers Peppermints for the PAX that arrived early, Please check out this article for more info about running and Peppermint facts Link:Peppermint Grizzly and Best Shot were asking about it on the route out this morning.

    YHC was glad to be able to run with Best Shot and Grizzly for a brief period this morning. We were able to attach to another run group, some of whom were more lit up than YHC. No Planes were sighted though.

    Lug Nut, looking for more speed, found that the performance of a race car/runner can be subject to the amount of time it takes to make a PItSStop.

    TYA was hot on the heels of Swirly and BT. BT and Swirly discovered that halting conversation can increase their pace, and they quickly out paced TYA. YHC is sure TYA continued to talk to himself.

    SAAB was first to return the Shovel Flag from the longest loop. Way to hit it SAAB!

    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.

    Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m Swirly and YHC daughters raising money for a School Athletic Trip.

  • Taking Requests and Playing the Hits

    12 posted for a lovely RVA morning block party at Mary Munford Elem.  Here’s how it went down:

    Thang:

    Quick disclaimer then half PAX runs the full block with 5 burpees at each corner.  The other half of the PAX completes 12 burpee block presses, 12 goblet squats, 12 Russian Twists: repeato x2 then switch as soon as the runners return.

    With the PAX now warmed up, begin 12 alternating shoulder presses, 12 lunges with block twists, and 12 sit-ups with blocks on chest: repeato x2

    12 woodchoppers, 15 2 count quick hops on bricks, 12 sit-ups w brick over head: repeato x2

    12 behind the head tri presses, 12 curls, 25 yd block overhead crawls: repeato x2

    Mosey to treeline on Carey for backwards run suicides

    NMM:

    YHC envisioned the PAX running the block for each set, but it became clear that we weren’t going to get through all the exercises with that model.  There was also a distinct lack of mumble chatter during the block reps. YHC took this as a good sign.

    It turns out people still have hidden talents.  Bleeder’s time at VMI means that he can crawl on his back like a snake in a frying pan.  Pucker can outrun Splinter when going backwards.  Apparently this comes from defenseman backwards skating or some kind of yankee genetic mutation.  YHC thought the backwards suicide wouldn’t take long or prove particularly difficult.  My thinking was corrected about half way through with time running out and a lot more trees to go.  Note: The PAX didn’t complete this part of the workout, but more time will be allotted next time.

    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.

    Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m.

  • PAX makes Shaq look good….

    The PAX was 11 strong moseying into the gloom on a beautiful and slightly damp morning.

    Mosey to the trailers
    COP
    25 X Imperial Walkers
    20 x Jumper Squats
    21 x Crab Cakes
    30 x LBC’s
    Mosey to the football field
    10 Minutes of Burpees
    On the track
    Wallanaka track exercise
    Split into 3 groups
    Run to group and do the appointed exercise until PAX returns
    Rinse and Repeat x2
    plank
    merkins
    squats
    lunge
    flutter kick
    mosey to basketball court
    Old School hoops practice
    Defensive slides x 3
    Inchworm suicide
    1 full suicide per missed free throw 6x
    Mosey to the parking lot
    COT

    Moleskin
    Impressive turnout this morning from all sides of the river.

    Props to Ricky Bobby for choosing 10 burpees a minute on the 10 Minutes of Burpees exercise. I’m not sure he completely understood what he was committing to but got very very close to doing all 100. Well done.

    BT won the Dukes of Hazzard award sliding in at 5:29:50. I’m betting there’s a Hazzard County in Tennessee as well.

    TYA beat the bell by 1 minute. Oh so close but right on time. What if he had been late, Conspiracy has several suggestions I’m sure.

    YHC was quite impressed with the lack of free throw shooting abilities. Hoping for one or two extra suicides would have been appropriate for today’s workout, 6 extra suicides pretty much did me in. Surveys show all those who did not shoot would have made it.

    Gene Pool and Bonzo explained that suicides are now called Cupcakes. It is interesting to note that Bleeder used his marketing skills much more effectively today promoting the Bake sale, at Parham Rd Exxon (807 E. Parham Road) Friday 11 a.m., evidently its all about the cupcake.

    Have a good one!

  • Punishment at the Pavilion

    An eager group of eleven posted at the former 13 Acres property for this week’s episode of The Punisher.  The rain held off long enough for the PAX to finish the following:

    Mosey around the front parking lot for the initial COP including:  Imperial Walkers x 25, SSH x 25, Moroccan Nightclub (borrowed for RVA) x 50, Prisoner Squats x 25, and Plank Dips x 10.

    Jog to the school’s outdoor pavilion for:

    Whole Lotta Rosie (another borrowed for RVA) – Mountain Climbers x 30, LBCs x 42, Mountain Climbers x 30, Russian Twists x 39, Mountain Climbers x 30, and Flutter Kicks x 56 – then Bear Crawl to the pavilion shed, jog over to Hermitage Road and back around to the parking lot entrance, and Zombie Walk back to the pavilion.

    Mucho Chesto (final borrowed routine for the morning) – Merkins x 10, Werkins x 10, Clerkins x 10, Staggered Merkins each side x 10, flip over to Dead Cockroach until all are done round 1, then flip back over and go another round followed by the Bear Crawl, jog, and Zombie Walk loop again.

    Whole Lotta Rosie once again followed by the Crawl, jog, and Zombie Walk.

    Lindsays / 40s – starting with World War I sit-ups along with Dips using the picnic tables at the pavilion.  This final routine was interrupted for a mosey back to the Shovel Flag.

    Moleskin:

    Welcome Paul Brooks – FNG.  Regular workout lineup for the week plus Hill run again Wednesday afternoon and trail run next Sunday.  Next Wednesday’s Hill run will be followed by a beverage at TYA’s house – this will serve as our second F for August.

  • “Is this really August?” Trail Run

    Nine of the faithful convened at the Pumphouse Parking Lot near the banks of the James River in Richmond for an early Sunday trail run.  The weather was a perfect 68 degrees F (the average August temperature in Richmond being more like 98 degrees F, day or night).

    Bleeder had started about 15 minutes ahead of the PAX.  The PAX pursued Bleeder running east along the Northbank Trail and crossing the footbridge to Belle Isle.  The PAX then diverted clockwise around Bell Isle, taking the loop through the easternmost woods.  The PAX crossed the “drawbridge of death” onto the south bank of the James River and proceeded west along the Buttermilk Trail.  Finally, the PAX crossed north on the Boulevard bridge and returned to the parking lot, having completed over 7 miles of technical, single-track running.

    Toga managed to run Bleeder down.  The rest of us did not.  Saab and Trophy looped back many times to stay with the slower runners.

    A COT was held sans Toga and Bleeder, who had to depart promptly for appropriate Sunday activities.  Oyster added another 5 miles on the adjacent Dogwood Dell trails (Way to go, Oyster).  YHC proceeded around the entire loop again.

    F3Richmond continues to grow stronger and faster.  Months ago, many scowled at the idea of running these trails.  Now they are starting to run (and smell) like a bunch of mountain goats.

    FEBA — Jville

  • Where were the Squeegees?

    Fourteen strong posted south of the river for a lively beatdown at No Toll.  Weather was a comfortable 72 degrees, 100% humidity and heavy downpours throughout the workout.

    Tennis Court Squeegee

    The Thang

    Quick warmup on the basketball courts.  Air Jordan layups; 4 right hand, 4 left hand.  Mosey to back parking lot for COP.  25xSSH.  20xDon Quixotes (10 slow, 10 fast).  15xImperial Squat Walkers.  Mosey to first set of tennis courts.

    Commence Arther Ashe 5 Setter.  Line up on sideline and complete suicide, touching each doubles alley and stopping at the sideline after each leg for an exercise.  Progressively increase exercise count from 15/30/40 with each leg.  Sets included:

    Set 1:  merkins/mountain climbers/LBCs
    Set 2:  shoulder tap merkins/prisoner squats/freddy mercuries
    Break:  suicide
    Set 3:  hand release merkins/lunges/WW2 sit up
    Set 4:  carolina dry docks/squat jumps/russian twist
    Break:  karaoke suicide
    Set 5:  werkin, donkey kicks, flutter kicks

    Mosey to back parking lot for curb-a-licious.  Grab a curb and complete clock merkins.  10 at each position on the clock (12/3/6/9).  20 curb jumps.  20 monkey humpers.  3-lap, 2-line indian run around the parking lot.

    Circle up for 4MOM.  20 candlestick bicycles.  20 box cutters.  2 sets of superman followed by a 6 count.  Mosey back to flag.

    Moleskin

    This is the first AO in quite a while that actually felt like the #gloom.  YHC arrived early to check on the status of the fields and decided to audible to no grass workout today.  Those fields are in too nice a shape for the 14 of us to go out and destroy them.  Bleeder commented that it’s fun to play in the rain as long as it isn’t 40 degrees, couldn’t agree more.

    YHC isn’t quite sure how to describe the first sets of ab exercises in the puddles on the tennis court.  The juvenile nature of my humor quickly came out as the PAX proceeded to complete ab exercises on their backs in a soaking wet shirt.  If anyone was passing by for a morning walk in the rain they surely would have believed the tennis courts had turned into a bog with a bunch of bull frogs clearing their throat, 40 times.  It didn’t get old throughout the 5 set match.

    At one point during curb-a-licious YHC though Shooter tossed his cookies.  Fairly confident that he was simply ringing out his shirt.  Confirmation requested.

    Thanks to Jville for the MOM suggestions at the end.  YHC’s improv was clean out of ideas.

    Welcome Herbie (FNG) to the PAX; that’s some serious dedication to show up at your first F3 workout in the middle of a downpour.  Hope to see you back soon.

    Announcements

    – Wednesday evening hill run 5:30PM @ Cary & Hillcrest.
    – 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.  Bleeder is enthusiastically [sic] marketing the event.  Preblast posted a few weeks back.  Check it out here Red Light and Blue.
    – 2nd F planned for next Wednesday evening.  Details to follow.

    Splinter out.

  • Hate Hill

    On a wonderfully cool and non-humid morning 6 Faithful gathered for a beatdown at the Dogpile,

    The Thang:

    COP: SSH (25x), LBCs (25x), Imperial Walkers (25x), Merkins (15x), Freddie Mercury (20x), Plank pushups (10x each arm).

    Whamo springs:  One Pax throws frisbee–everyone sprints until Frisbee lands and does an exercise until reaching the disk.  Exercises included: Lunges, Crab Walks, Bear Crawls, Broad Jumps, Duck walks, Walkout pushups,

    Jacob’s Bowl:  Run down hill, Bear Crawl Up, 1 x Burpee, repeat up to 7 Burpees.

    Hate Hill–Aka, Love Hill starting at the top and ending at the bottom.  Partner up–one partner runs down then up hill, and the other partner does exercises down hill until they meet.  Flapjack.  Exercises were: Lunges, Duck Walks, and Broad Jumps.  Mosey to the pipe.

    The Pipe.  Run up Pipe Hill and then do 3 sets of: Pullups (8x), Australian Pullups (10x), Merkins (20x)

    Mosey to the flag

    COT

    Moleskin:

    Strong work by the Pax today.  Aisle 5 continues to improve and made a particularly strong showing as did Blood Test who back for his second workout.  Swirly and Wilson also showed bursts of speed and almost caught the Frisbee during different pulls.  It was nice to have HoneyDo back from his vacation.

    There was some mumblechatter surrounding the downhill lunges which were much tougher than expected.  There was also some discussion about bicep exercises, and YHC was happy to oblige with a pullup-heavy finish to the workout.  And, all in all we ran over 2.4 miles, most of it up and down hills.

     

  • Preblast for Sunday Trail Run

    Meet at 0700 tomorrow (Sunday) at the Pumphouse for some trail goodness!  All speeds welcome.  Br

  • Can I Get An Amen?

    Another splendid morning at the GridIron as the Pax enjoyed a temperature in the 60s.  We started with 6 of the Faithful and an FNG but added 2 Double Dippers at Half Time to make us 9 strong.  After a quick ambulation to the near WildCat GridIron Goal Post and a disclaimer we got right at it as follows:

    The Thang:

    Slaughter Starter – 20 Burpees OYO

    x25 SSH and x25 Don Quixotes

    Mosey to the Track and drop to our 6s at the 50 yard sideline of upper football field – x25 Alabama Prom Dates and Back Bend/Bridge/Arch Holds.

    50 yard sideline to sideline – x25 Air Squats, x25 Merkins, x25 Air Squats, and x25 Merkins

    Run a lap around track and Planks

    50 yard sideline to sideline – x25 Air Squats, x25 Carolina Dry Docks, x25 Air Squats, and x25 Carolina Dry Docks

    Lunge, High Skip, Run, High Skip, and Lunge a lap around track and Planks

    50 yard sideline to sideline – x25 Air Squats, x25 Merkins, x25 Air Squats, and x25 Merkins

    Run a lap around the track and Planks

    50 yard sideline to sideline – x25 Air Squats, x25 Carolina Dry Docks, x25 Air Squats, and x25 Carolina Dry Docks

    Run a lap around the track

    2 sets of x25 Partner Leg Toss

    Mosey to WildCat GridIron sideline Grand Stands – Merkin ISOs, Dips Tabata style, and Merkin ISOs

    Mosey to lower football field for BlockingSled drive blocking

    Mosey back to Parking Lot.

    COT

    Announcements – F3 RVA celebrates its 1 year anniversary on September 20, 2015 – GridIron calling for convergence on September 19 at Pouncey Tract.  All Pax posting challenge and FNG emphasis – the expectations are high that we will exceed the 24 RedWoods who posted at the inaugural RVA F3.  Wilson taking lead in coordinating with the Giant Killing Pax at DogPile.

    Prayer concerns – spoken concerns for a parent, a spouse, and a brother; unspoken concerns acknowledged; gratitude offered.

    BOM – strong, real strong, prayer offered by Groh to take out the Pax with a powerful sense of God’s blessings and a renewed commitment to our call to leadership in our homes, communities, and workplaces.

    Moleskin

    A lot of Respect with 4 half-Centenarians posting this morning.

    Welcome back to Newman and a warm welcome to Ashe who finally succumbed to months and months of firm EHing – nice showing by both of these men this morning.  They took the RedPill and they liked it.  Nice to have a pastor among the Pax, Ashe.

    And welcome, also, to Aisle 5 who Double Dipped for his virgin GridIron posting.  Well done and remember Veteran Double Dipper Wilson’s sage advice – the hardest part of the Double Dip is getting out of the car at Pouncey Tract.  Aye.

    Epic MumbleChatter from Jolly Rancher who displayed searing disdain for his father’s brief pause during the Slaughter Starter and incessantly suggested that sprints Tabata style might achieve a bona fide BeatDown.  J’Ville had his revenge when he ran down his fleet-footed offspring on the track.

    FlipPhone put in some impressive track work and exercised sound discretion in opting for some ground and pound sideline work while the rest of the Pax hit the BlockingSled – no back injuries among the Pax today!

    Groh seemed disappointed that YHC lost his way and never got to the Pillars.  Maybe next time …

    Discussion ensued concerning Brain Tumor’s Q on Thursday at 45 Minutes of Mary – ouch.

    All 9 of the Pax regrouped for Coffeteria at the Daily Grind and enjoyed some solid second F.  Onward and Upward – Excelsior!

    Proverbs 27:17

  • Lucky Horseshoe III: Grab a badge and get to work!


    A much needed rain shower cooled temps and welcomed 7 faithful and 2 FNG’s to our third iteration of the Lucky Horseshoe.  Here’s how it went down.

    THE THANG:

    Mosey to the corner of the soccer fields near River Rd.

    COP

    SSH x 20                                                                                                                                               Merkins x 15                                                                                                                                           Imperial Walkers x 20                                                                                                                             Freddie Mercurys x 20                                                                                                                         Russian Soldiers x 22

    Mosey back to the shovel flag to begin the Lucky Horseshoe.  The PAX has 33 minutes to complete the following around the track:

    Lap 1 around the track- merkins x 20

    Lap 2: merkins x 20, storm squats x 20

    Lap 3: Merkins x20, Storm Squats x 20, Scorpion Drydocks x 20

    Lap 4: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20

    Lap 5: Merkins x 20, Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 6: Storm Squats x 20, Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 7: Scorpion Drydocks x 20, WWII situps x 20, Lunges x 20

    Lap 8: WWII x 20, Lunges x 20

    Lap 9: Lunges x 20

    Lap 10: Victory Lap

    COT and record how much each member of the PAX completed.

    MOLESKIN:

    Welcome to Rousey and Trickle!  It was great to have you out today and hope you continue to post.  We were a little light today; could it have been a little too Gloomy for the PAX, was the fartsack that comfy, or is the ramped up training for the BRR taking its toll?  Who knows, but it’s always good to have more men looking to get better and stronger.

    This is another PT test of sorts to measure the progress of the PAX.  YHC had large shoes to fill in the absence of Loose Goose with respect to this workout.  It was made very clear that a laminated and possibly oversized weinke would be much appreciated by the PAX, so YHC took it a step further.  Unfortunately, YHC ran into the travesty of not having image posting privileges, so check back to this backblast later when that is remedied with a pic of the PAX.  I think LG would be proud!

    YHC still has no idea what the significance of 33 minutes is, but it’s a good number given that none of the PAX finished with a full pull.  Sippy Cup was on a roll and had a chance, but had to leave early due to a prior commitment. Probably ran to Williamsburg.  Swirly finished 9 full laps; NICE WORK!  And, there were several in the 8 lap range.  Marv was intent on pushing the PAX and tried to add a extra squat in the Storm Squats, but thankfully the PAX corrected the exercise else we might all still be out there!  If you want a real challenge, see the backblast from July 2 for the last Lucky Horseshoe to see the handwritten results of that workout.  What a disaster.  All YHC was able to glean from that pic was that DK was a little lost.  Your results from today are below.  If there are corrections, let me know!

    Thanks to Marv for taking us out (with a prayer brought to you by one of our own) and for letting me lead you today.  Go out and lead with PURPOSE!

    TYA: 8 completed

    Marv: 7 completed plus a lap

    Rousey: 8 and a lap

    Trickle: 6

    Pucker: 7 and a lap

    Swirly: 9

    Fudd: 8

    BT: 8

    Sippy:  ???

    Announcements:

    Regularly scheduled workouts continue through the week.

    There will be a Sunday run as prep continues for the BRR.  Hopefully, it will be added to the Schedule on this site, but if not, post Friday for details!

    Aye!!