Category: Richmond, VA

  • The Lucky 3

    Three strong posted for a good start to the week at the Punisher on the North side of Richmond.  Weather was sunny and 70, with no humidity.

    The Thang:

    One PAX run around the school, other two PAX do appointed exercise, switch when runner comes back.  Exercises completed were merkins, curb dips, LBC, flutter kicks, freddy mercury and alabama prom dates.  Mosey to parking lot.  Bear crawl from curb to curb 10 Merkins at the curb, crab walk back, 10 more merkins.  Rinse and repeat x3.  Lunges from curb to curb, 10 dips each side, repeat x 2.

    Naked Moleskin

    Thanks to Swirly for picking up the Q at the last minute.  Always need to be prepared to throw down a beatdown just in case and it looks like Swirly did a good job.

    At the end of the workout, all three men gave a detailed history of the hardest moments of their respective lives.  Lots of tears were shed, bonds were created and emotional fellowship of the deepest kind happened.  For those that were present, it was described as possibly the most significant moment of their lives.  Bigger than 9-11, Apollo moon landing, and Caitlyn Jenner coming out of the closet.  So, next week when you consider missing the punisher, consider that you might be missing out on the best moment of your life.

  • Welcome Mr. Pete Rose

    7 strong and eager rolled into the south side of Richmond today to play some ball.  Here is how it went down

    The Thang:

    Mosey to front of school for COP.  20x Don Quixote (Thank BT), 20x Through the Tunnel, 20x Side Straddle Hops, 35x LBC, 20x something else.  Mosey to side of school at bus drop off.  Curb crawls, escalate up to 10, repeat 10 and then back down to one.  If you finish early take laps around the front circle of school.  Mosey to baseball diamond for the PETE ROSE.  9 rounds of exercises and running bases.  9 random exercises on playing cards(burpees, box cutters, travoltas, squat jumps, slow squats, LBC, Merkins, Werkins, and Carilina Dry docks), 9 hit cards (single, double, triple, home run and foul ball).  If single 25x exercise, run to first 25x exercise, run back to home plate. Double is 20 reps, triple is 15, HR is 10 and foul ball is 5.  When foul ball is hit, run to deep center field. On the way back, run sideways, jumping, just like Carlton Fisk.

    Naked Moleskin

    We were at the end of the baseball game, running out of time when the Dealers choice card came out.  Lug Nut threw us a much needed softball, calling LBC’s as his choice.  Thankfully he hooked us up as burpees were the second to last exercise pulled.

    Splinter and BT were very close to a LIFO today.  BT was late because he remembered that he forgot his gloves about 5 minutes from his house and temporarily turned around.  DK helped BT by sharing one glove with BT for the curb crawls. Not sure if abusing just one hand on the pavement helps or not…let us know DK and BT.

    Announcments

    Hill run tonite at 530 p starting at intersection of Cary and Hillcrest.  Forecast is 70 and sunny, so come on by and give yourself a nice leisurely run

    Sunday runs being added to schedule.  Name suggestions are welcomed…

  • Over the Hills and Far Away


    14 of RVA’s faithful PAX met on a beautiful August morning for a good ol’ fashioned #NoToll beat down.  It went something like this:

    The Thang:

    Mosey 20 yards for COP: 25 SSH, 25 slow bending squats

    Mosey to NE corner of soccer complex for Over the Hills & Far Away: 1-2 sets of exercises followed by loop around entire complex (0.5 miles).

    10 burpees OYO + loop

    20 Imperial Walkers + 15 Merkins + loop

    Bear Crawl half width + mini plank-orama + Backward Run width + mini plank-orama + loop

    Zombie Walk (forward lunges) 3/4 width + mini plank-orama + Crawl Bear half width + loop

    X’s & O’s + 25 LBC + loop

    25 Flutter Kicks + 10 Box Cutters OYO

    Mosey back to Flag

    10 burpees OYO

    COT

    Moleskin:

    It’s time for YHC to buy a watch.  Relying on BT (again) for timings.  Unfortunately, it was only as we moseyed back to the shovel flag when BT informed YHC that his watch might be a little fast.  This probably explains why Johnsonville, Sippy, and 1 other were LIFOs.  YHC will let this slide this time.

    Sippy continues to lead the way on run-heavy workouts.  Pommel Horse and Rosie did a great job of keeping him honest, though.

    This workout was all about keeping the momentum going.  Why not end such a workout with 10 burpees?  It was a crowd silencer for sure.

    Announcements:

    TYA is hosting a hill running workout tomorrow afternoon at 5:30pm at Hillcrest and Cary St Rd (this is after he Q’s tomorrow morning’s SOT workout).  Respect.

    Sign up to Q.

  • An extra hour of sleep is so nice

    5 strong souls moseyed into the gloom on a beautiful 66 degree morning.

    Mosey to the center of the top football field
    COP
    25 X SSH
    30 X LBC
    20 x Crab Cakes
    25 x Imperial Walkers
    Mosey to the bus loop

    Modified Dora 1 2 3 (sprint style, partner)
    50 merkins
    100 LBC
    150 Squats
    Zombie Walk and
    Mosey to lower football field

    Beast
    Merkins
    LBC
    V ups
    Mountain Climbers
    Jumper squats
    Freddie Mercury
    Mosey to front of school bleachers

    Triple Nickle
    Run uphill 5x monkey humpers
    Run downhill 5x dips on bleachers
    Rinse & repeat 5x
    Mosey to back to front of school

    Ascending Curb Crawls
    Bear crawl to opposite curb 1 derkin
    Opposite cub +1 until reach 13
    (complete as many as possible)
    Mosey to football field goal post by parking lot

    1 minute of Burpees
    Tap goal post on jump

    COT

    Moleskin

    The PAX was strong today led by a speedy DK on most exercises.

    YHC had not seen Groh since his initial FNG visit. He and DK put together a very strong performance in the Dora 1 2 3. YHC and Short Shank did our best but could not keep up with their elite speed.

    Chum Bucket joined the PAX just before the ascending curb crawls. YHC keenly aware of Chum’s love of this exercise saved it for the end. Of course, Chum bear crawled his way to complete the most derkins in the PAX. Great job double dipping Chum!

    Until next time.

  • Bark at the Moon!

    11 strong men including two FNG’s posted on a beautiful 61 degree morning @ Dogpile! YHC would recommend long sleeves as the weather starts to move to fall. Might want to locate the snow gear and get it ready!

    THE THANG:

    Left parking lot right at 6:00 and took a lap around the VITA track.

    Mosey to the island by amphitheater for disclaimer and warm up!

    25 SSH

    20 Alt. Shoulder Taps

    20 Imperial Walkers

    20 Don Quiote’s

    30 LBC

    15 Peeing Dog **NEW exercise**

    Mosey to pull up bars for “Hanging Around” 4 rounds

    • Under hand & Over hand hangs (alternate each round)
    • Decline merkan with feet on dip bars 10 – increase to 15 on 3rd round
    • Run to tower – tag wall
    • Partner Leg Lifts – Pole smoker if no partner x20

    Mosey to grassy area next to tower

    Rotating ring of fire. 10 each. Pax choice. Pax to your left calls the exercise. Bonus round of Burpees.

    6 minutes of Mary 10 ea.

    Pendulum ** new exercise** and total failure. Need to regroup on this.

    Side Plank Lifts

    Cross Leg Lifts

    Russian Twist

    LBC

    MOLESKIN:

    YHC struggled with with how to fill the gaps in my planned wokout, so I went to Wilson’s Wife for guidance. She has a 50% success rate today. The peeing dog was interesting and the pendulum (I was informed when I got home I did it entirely wrong) was down right hysterical. Bleeder wins the prize for looking the funniest, but everyone’s form was just plain BAD!

    Welcome Board Shorts & Blood Test (not BT….) that is reserved for the one and only original! Brain Tumor! When I arrived at the AO this morning it, there was a beautiful full moon. Swirly wanted to start baking at the moon. so Swirly, the video is for you!

     

    Announcements:

    Sunday Trail run is up in the air. Not sure who is leading. Assuming the start time is 7am.

    Normal workouts this week. If you don’t have the F3 App…GET IT!

  • Red Light and Blue 004

    RVA PAX,

    Here is a unique chance for us to participate in a GoRuck event brought to you by Team SPEARHEAD.  F3 groups participate in GoRuck events regularly and often have F3 only, custom events.  This event will raise funds for Richmond-based organization: Veterans and Athletes United www.vetsau.com.

    What is GoRuck?  Look here, but be sure to watch some videos to see it in action:  http://www.goruck.com/event-landing

    Here is all the info about the event:  http://www.teamspearhead.com/2015/07/26/rlb004/

    Team SPEARHEAD’s Mission: Team SPEARHEAD is A grassroots organization dedicated to uniting ruck enthusiasts for training, team events, social events, and philanthropy with a specific focus on honoring the United States Military and organizations that support service members and veterans.

    It would be great to have a solid F3 presence at this event.  Let me know if you have questions, and we’ll put you in touch with the Spearhead team.

  • VCU Dominates Hillcrest Invitational… Sponsored by…

    12 Faithful posted this morning at the Top of Hillcrest

    The THANG

    Ran continuous loops of Hillcrest until the appointed time of 0615.

    Marv took us out in the COT

    Moleskin

    YHC arrived early to leave his car at the normal starting point for the run with a sign for directions to Hillcrest, Aisle 5 and Wilson were kind enough to drive me there.

    In prep for the BRR, a hill workout was needed. TYA suggested that we modify the run to accommodate just that. Last Wednesday afternoon’s hill workout was so much fun, why not try on a friday morning in the Gloom. Toga commented as we descended the first hill, ” a light would have been a good idea.”

    The Iron Gates, towards the top of Hillcrest, gave each runner the subtle reminder that the hill was not yet over. The gates seemed further up the hill with each revolution past the Robin Masters estate. Although YHC never saw Magnum pull the Ferrari out of the driveway, probably too early to the Private investigator.

    Wild life on Hillcrest was active this morning, between the Deer, and the Owl. Who YHC could plainly hear asking the same question over and over.

    Sippy and Marv passed YHC early on, both looking very strong going up the hill. YHC is certain that Sippy did twice as many loops as YHC. Way to Dominate the hills MARV & SiPPY! Representing VCU in awesome fashion this morning!

    When YHC asked MARV to take us out in the COT, he did such a good job, YHC thought he was going to end with This Prayer was Sponsored by Woodfin.

    Post Workout

    TYA and YHC caught up with Oyster at Ellewood’s. The conversation ensued that there continues to be a ongoing trash can debacle at this store, TYA pointed out that they have moved the trash/recycling away from the front door, Now there are four trash cans within 6 feet of each other by the other entry way. Apparently, TYA was the forth person to point out the issue this morning to the manager on duty. On further discussion with the manager, She requested that YHC fill out a comment card. Several of the employees of the store had made statements to YHC that having the trash cans in the improper location is making there job almost unmanageable, because as a result of the Trash cans are no longer being utilized correctly, and only one can is actually being used, therefore causing trash can overuse, Which we all know is becoming an epidemic in this country and in some cases can cause blindness. They are having to empty one can six-seven times a day versus the prior 1-2 times. YHC politely suggested that they contact Magnum PI to investigate this travesty, as we had run by the Robin Masters Estate several times earlier this morning, and clearly Magnum must be looking for additional work if he able to sleep in past 0530,(unless he was on an all night stake out with a fellow unnamed F3er, who can’t say why he is consistently late – oops sorry Conspiracy) This problem must be rectified before more damage is done.


    This Backblast was Sponsored by Ellewood Thompson’s Grocery — Home of Best Sandwiches you make yourself —

  • 45 MOM Start Time 05:30

    11 Strong and eager PAX arrived at or before the appointed workout time today for a beatdown.  Weather was temperate, but rather muggy.  Despite the humidity, the PAX forged forward and attacked the workout.

    The Thang:

    Started the workout at 05:30:45, a little bit late, but still in the appointed minute.  Mosey to Reveille Church on Cary Street.   Warm up COP 20x SSH, 20x Don Quixote, 15x Slow cadence, full motion Merkins, 20x crab cakes, 35x LBC.  Mosey to back of church to picnic building.  Triple check.  Break into teams of three, first person on the wall for people’s touchdown chair, second person John Travolta’s, third person run a lap in the parking lot.  Repeat x 3.  Mosey to front of church for a little taste of the world over the pond – BBC (Burpees, Bearcrawls, and Crabwalks).  Start at tree line, bear crawl to walk way, run to end of lawn, backward run back to walk way, crabwalk bat to tree line and do five burpees.  Do 4 rounds, increasing burpees by 5 each time around.  Mosey back to shovel flag for 3 minutes of mary, LBC waiting for the 6.  Dealers choice for exercises 11x something (cant remember first one) 12x Russian Twists, 13x Hello Dolly and 14x Flutter kicks.

    Moleskin

    Just to make sure, I rechecked the schedule before posting this backblast and the scheduled time for the workout is indeed 05:30 according to the official F3 website.  Not 05:31, not 05:32, but 05:30!  That is 05:30 EDT as measured by the official world clock in the Royal Observatory in Greenwich (Yes, I know there is a difference between GMT and universal time, but they are now considered to mean the same thing).  Before we started, we checked several watches and phones of people in the PAX.  The Iphone is synched up with the GMT so it is pretty accurate.  Iphone said it was 05:30:45 when we started, so we officially started late.   My apologies.

    Much competition during the triple check to make it fastest around the loop during the run.  There were some epic battles between many of the PAX including DK, Splinter, Fudd, Bleeder, and others.  A little friendly competition spurred the PAX on to faster lap times.

    The new BBC exercise was a killer for YHC.  As BT pointed out, burpees seem doable when you are doing the first few, but then after 4 or 5 they become unbearable.  That in combination with bear craws, sprints, backwards runs and crab walks was down right nasty.  I guess that means that the BBC will have to be used over and over again to make us stronger and faster!

    At the end of our workout we met up with Conspiracy, Ricky Bobby and Sippy Cup.  Bummer we did not get to work out together today gents.  We missed your company and pushing us to new levels of fitness and form.

    Announcements

    DK is getting all of our IT needs straightened out.  Let him know if your permissions etc are correct.  Also, we would like to get emergency contact information on everyone, just in case.

    Run tomorrow.  Hillcrest and Cary.  TYA will be at Mary Munford at 525 for anyone who needs a ride over or directions.

    Have a great day!

    TYA OUT

  • Come out, Come out, Wherever You Are…

    Aye, 3 PAX worked out, while the others played hide-and-seek.  YHC pushed on with the beatdown as planned.  Today’s goal was to keep the heart rate elevated the entire workout, and get some upper body in as well.

    Loop around the soccer fields and a loop of the neighborhood (about .86 miles).

    Back to the shovel flag for:
    20 SSH
    20 Mountain Climbers
    30 Arm Circles (small and large)

    Mosey over to the “track”.  11’s with pull-ups and 4-count derkins.  200m run between each exercise for a total of about 2.5 miles of hard running, with a total of 55 pull-ups and about 110 single derkins.

    Mosey over to the soccer field, where YHC had setup some markers for plyometric drills, which help increase speed.  While YHC should have used a ladder, all that was available were markers.  So, here’s how it went:

    • 2-feet forward in every box (4 boxes), then bunny hop 2 boxes, and sprint to the tennis ball that was launched by your partner.
    • 2-feet left in every box (4 boxes), 2 bunny hops, and sprint to the tennis ball
    • 2-feel right in every box (4 boxes), 2 bunny hops, and sprint to the tennis ball.

    By this time, the rest of the PAX came out of hiding.  We joined for the COT.

    That’s how she went.  Sorry the PAX missed it, but YHC was glad that he was able to help at least 2 guys get stronger and faster.  Ricky Bobby is getting stronger by the day.  And Sippy Cup keeps pushing the envelope.  Remember when he could barely do a pull-up?  He’s looking strong now!

  • Might as well jump!

    Two “Southsiders” & three of “the other side of the river” guys showed up this fine morning.

    THE THANG:

    Mosey to front of school for the start of a jumping good time!

    25 SSH

    15 Alt. Shoulder Taps

    25 LBC

    20 Crabcakes

    20 Dancing Chilcutt **New & Wilson Wife approved**

    Mosey around school to football field

    For……….The BEAST. David Lee Roth Style!

    1st Round – David Lee Roth Burpee(DLRB) – add a siccor kick at the end/Dive Bomber

    2nd round – DLRB/Squat Jumps

    3rd round – DLRB/Travolta (6 each side)

    4th round – DLRB/Imperial Walker

    5th round – DLRB/LBC

    6th round – DLRB/Mountain CLimbers

    6 MOM – Various exercises – I forgot & was not on weinke…….

    MOLESKIN

    YHC struggled early on with caidence and recovered quickly! Some early mumble chatter was quickly quieted during the beast.

    YHC continues to get closer to the full burpee beast. Got 36 total done today! Been in a Van Halen mood lately so decided to add some old school kicks in the burpees.

    Felt is was an ok workout until I heard Toga say he almost lost it (splashed some merlot) near the 3rd round I believe. In his defense, he led the entire beast! Feather in YHC hat!

    The siccor kicks were……well pathetic. At least we all jumped in some form at the end of burpee.

    Nice work today fellas! See even David Lee Roth is amazed!

    DLR