Category: Richmond, VA

  • Old Glory- Round 2 (Happy Dipping Birds?)

    14 faithful arrived at No Toll prepared for a muggy beatdown and the second iteration of Old Glory.

    THE THANG:

    Mosey from shovel flag(s) to back parking lot for a recap of the Old Glory workout.  Start with 1 mile run around the entire complex (2 laps).  Then, loops of 4 stations at the corners of the AO:

    Station 1: Merkins x 20

    Station 2: Jump Squats x 20

    Station 3: Burpees x 10

    Station 4:  WWII Situps x 20

    Complete as many loops as possible before 6 am, then gather to to run another mile around the complex.  A quick 5 MOM with:

    Russian Twists x 18

    Dr W x 15 (WWF approved)

    Flutter Kicks x 20

    LBC x 30

    Return to Shovel Flag(s) for COT.  Lugnut took us out.

    MOLESKIN:

    YHC was looking forward to the second coming of Old Glory with excitement and a little anxiety given the fact that he has been out the last week and a half.  The beautiful thing about the Old Glory workout (again, thanks to Tradition in Charlotte-MECA)  is that it is a simple way to measure progress month to month, and with our BRR crew in full stride YHC can’t wait to see the results next month!  Lots of folks were new to Old Glory because Sippy was putting them through the paces out in the trails during the inaugural workout last month.

    As much as YHC likes the Old Glory workout, it is hard to keep up with mumble-chatter because the PAX gets spread out.  However, he did hear comments that some of the PAX started resembling Happy Dipping Birds during the later rounds of jump squats.  We may need to call the Minister of Form (aka Conspiracy) to task for allowing the form infractions!  But first, we need to get him an alarm clock or something comparable to get him “regular” and on time.  The sprinklers were unfortunately not active this morning to cool us off on the back passes, but given the smell in recent weeks at the AO, maybe that’s a good thing.  Swirly continues to impress with 3 loops completed, and there were 4 changes at the lead to carry the flag. Sippy blistered it with 3.25 completed.  Nice work, men!  YHC hopes to carry it one day as well.  The results (loops completed) are below.  If anything below is incorrect, let me know.  And remember, it’s YOU v. YOU!

    F3 Name                                              6/23/15                      7/28/15

    Splinter                                                 3.0                             2.75

    Wilson                                                  3.0                              2.75

    Honey-Do                                             2.5                              —

    Ricky Bobby                                         2.5                               2.5

    Lockjaw                                                2.75                            —

    Brain Tumor                                          2.75                           2.75

    Conspiracy                                               —                             2.75**

    Bleeder                                                   —                             2.75

    Sippy Cup                                                —                             3.25

    Oyster                                                     —                             2.25

    Grizzly                                                     —                             2.5

    DK                                                            —                             2.75

    Swirly                                                      —                             3.0

    TYA                                                          —                             2.75

    Lugnut                                                     —                             2.5

    Loose Goose                                           —                             2.75

     

    **Conspiracy was so gassed at the end that he had no idea how many loops he completed, so YHC guessed.

    Wed at SOT

    Thu at 45MOM

    Fri RAMM will be running hills in TYA’s neighborhood, then coffee and a foot rub at his house afterwards.

    Stay strong, men!  AYE!

     

     

     

  • The Duty and the Beast

    7 faithful posted for a Monday workout at the PunisherRVA.

    The thang:

    COP – 20 count imperial walker, 20 count don quixote, 20 count freddie mercury, 25 count side straddle hop

    The beast – tree near parking lot to sidewalk  – exercises chosen by PAX – 1) burpee (Singer), 2) eight point burpee (conspiracy), 3) deep knee bends (Bleeder), 4) 4 count flutter kicks (Chum), 5) john travoltas (TYA), 6) LBCs (Grizzly).

    mosey to picnic tables – Lindsays – dips and little baby flutter crunches

    mosey to edge of school – triple nickel – balls to the wall dry docks, run around shovel flag and back to the wall, 5 times through.

    moleskin:

    YHC hadn’t run into the beast lately, noting Toga’s moleskin from Saturday’s backblast of returning to the basics. Thanks to Conspiracy for ever keeping the PAX pushing their limits with the eight point burpee (sorry I’ve forgotten the actual name but its basically an extended burpee) after the initial burpee Beast exercise. YHC had flashbacks of Wilson’s attempt at the complete burpee beast but continued allowing the PAX to choose. Bleeder opted out of the burpee continuance and all faith was restored in YHC’s ability to kick a kickball properly this evening.

    The triple nickel was only a double nickel as time was running out, and YHC forgot to include the other exercise.

    Normal workouts this week, couple BRR added mid-week, TYA will confirm timing once he checks the weather channel.

     

    -Singer

  • Bringing back the classics

    11 posted for some unexpected, cooler weather at DogPile.  People posted in the usual order with the typical LIFOs from Conspiracy and Chum, but we all got right to it.  It went something like this:

    Thang:  Run by Carillon and circle the field in front till we got back to the traffic circle.  COP: 25 SSH, 15 merkins, 20 Don Quixote, something else…

    Mosey to amphitheater for the bunny hop= repeat hopping up steps and then running down for 1 minute.  Next, assume decline merkin position on the step you’re at then shuffle 10x right, 10x left, and complete 10 derkins.  Recover and do the bunny hop for another minute.  Repeato 4x

    Mosey to the fence outside the pump house and then back up to the pull-up bars.  Complete 8 pull-ups, 10 dips, and 12 WWII situps: repeato 3x then run back down to the fence and back up.  LBC,  and V-ups while waiting on the 6.

    Mosey to the Carillon for another hopping good time (hopping.., get it?  I crack myself up sometimes).  Hop up Carillon steps on one side, lunge across top, run down, and complete 10, 4 count flutters by the planters.

    Mosey to the circle for a reintroduction of SHEHATEME.  The PAX repeated 10 lunges, 10 old school burpees (sans merkin), and 10 merkins for 4 minutes.

    Mosey to SF for COT.

    NMM:  Toga was feeling a bit nostalgic today, so we used some of the best that others gave us in the past.  The hopping and plank fun in the amphitheater and Carillon came from our West coast brother, Orville.  Running down the pipe and back for pull-ups came Sippy Cup.  SHEHATEME came from something I read, tried once, and didn’t remember it till going through the lexicon.  There were plenty of items of note:

    • Special welcome to FNG Mike Lawrence, now Aisle 5.  Strong showing for an around the AO kind of workout.
    • It’s getting harder and harder to bring up “burpee” around the PAX.  The variations and derivation of the exercise always brings lots of chatter.  YHC would ditch it totally if wasn’t such a great exercise.
    • YHC got a little turned around the first time we hit the trail, but we corrected it after 50 yards.  It wasn’t like we were Swirly lost.
    • Chum Bucket noted the appropriate use of Don Quixote since The Man of La Mancha was running at the amphitheater.
    • Turns out Bleeder’s knee therapy includes lots of bunny hops.  Rename to Peter Cotton Tail should be considered.
    • Uptown Girl later asked if I knew how many disparaging things were said about me by the PAX.  YHC said it was natural and simply appropriate chatter from the PAX.., at least Toga tells himself that late at night when the demons come out.
    • Loose Goose likes to hop all the steps.  Point taken and will be fixed going forward.
    • Hilarious that Wilson was going to double dip and then didn’t show!

    Announcements:  Regular workouts, check the Q schedule, 0700 trail run from the pump house tomorrow, 9/20 RVA F3 Convergence is coming.., get ready!

  • Undersized lineman or skilled position players?

    Five of the Faithful posted with Johnsonville raising the splendid new GridIron ShovelFlag. Three DoubleDippers emerged from a TrailRun and joined us at Halftime.  The morning was glorious – 65 degrees and negligible humidity at KickOff.  The Pax elected to receive and the offense went like this:

    The Thang:

    x25 SSH, x25 Don Quixotes, x25 Imperial Walkers, x25 Mountain Climbers, x25 Alabama Prom Dates, x25 Left Side Plank Dips, and x25 Right Side Plank Dips

    Mosey to WildCat football field stands for x25 Weezey Jeffersons

    Mosey to lower football field for x25 Partner Leg Toss (odd man squats), sideline to sideline 11s – Burpees (10, 9, 8, 7, 6, 5, 4, 3, 2, and 1) and Squats (1, 2, 3, 4, 5, 6, 7, 8, 9, and 10), BlockingSled – drive blocking

    Mosey to Pillars for 2 sets of x25 PLT, Al Gores or Seated Chairs, Pillar Cross Beam Hangs, 2 sets of x25 PLT, and Al Gores or Seated Chairs

    Mosey through Pillars to Center Courtyard for 40s – Merkins (30, 25, 20, 15, and 10) and LBCs (10, 15, 20, 25, and 30), Ring of Fire ISOs – holds at bottom of Merkins, and 2 sets of x25 PLT

    Mosey back through Pillars for Pillar Cross Beam Hangs

    Mosey to lower football field for BlockingSled – drive blocking and x25 PLT

    Mosey back to ShovelFlag

    COT:

    Announcements – (1) TYA (#MVP) has got the Q for GridIron on August 1!  (2) 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.

    Prayer concerns – spoken concerns for parents, children, and employment; unspoken concerns acknowledged.

    BOM – strong prayer of thanksgiving and supplication offered by Groh – gratitude expressed for blessings and request made for strength and courage to be better men, husbands, fathers, neighbors, and citizens.

    Moleskin:

    After an OpeningDrive that was punctuated with some yawns (Three and Out).  But things got better, quickly.

    Cousteau put up an impressive ground game through the 11s with FlipPhone being the second leading ground gainer.

    And though he may be a soccer coach, Cousteau demonstrated a strong drive blocking technique on the BlockingSled – former JMU kicker “Being Sebastian Janikowski.”

    Note to GridIron Pax: like game film, the 2-man BlockingSled doesn’t lie – if the sled is turning left the guy on the right is doing the work.

    Nice dose of core work at the Pillars with the PLT sets – the OpeningDrive’s yawns were displaced by low-throated vocal expressions that were tame compared to the grunts expelled by certain of the Pax (“Being Monica Seles”) during the Merkin portion of the 40s.  ChumBucket and Swirly endured long planks waiting on the rest of the Pax to complete the 40s – they were rewarded with a highly dysfunctional ISO set of Merkin bottom holds during which YHC botched his count every time.

    Apparently anticipating MonkeyRolls/GrassDrills, Swirly and Bleeder seemed pleased with the introduction of the BlockingSled to the AO.  Several of the Pax, though, seemed to prefer riding the sled and barking the snap count – “donning the RedPinny.”

    There was advance notice of a Wilson DoubleDip – NoShow.  Rumor had it that high altitude spirits on Friday don’t mix well with the DogPile.  Feba!

    Six of the PAX enjoined the 2ndF at the Daily Grind – lots of discussion about BRR planning – glad to have TYA and Bleeder as Logistics Corps leaders – Sustinendum Victoriam.

    This is the day the Lord has made; we will rejoice and be glad in it.  Psalm 118:24

  • Where’s Swirly?

    11 fast and strong runners posted on a glorious Friday morning.  70 and sunny at the outset and at the finish

    The Thang:

    Monument Avenue Loops: 4, 5, and 6 mile options.  Commonwealth road to Monument, turn right on Monument.  4 mile turn is at Sheppard, 5 mile turn is at Strawberry, and 6 mile turn is at Allen Street.

    Moleskin:

    Since YHC is a son of a history teacher I probably should know more about the monuments on Monument Ave.  When I declared the 6 mile turnaround as around a monument at Allen street it was pointed out that the monument was the Robert E. Lee statue.  My dad, as a historian and a civil war buff, would have been sorely disappointed that I have not recognized and honored each of the statues along our route.  This weekend, I shall take a bike ride down this road and drink in which glorious men we are recognizing.

    After the run and appointed time came and went and everyone but Swirly arrived back at the shovel flag, YHC was starting to get more and more worried about Swirly.  Five or so minutes after Toga finished and reported that Swirly was right behind him, Swirly came running down the street (with Sippy as a companion).  Come to find out that Swirly got lost coming back to the shovel flag.  Given the complex set of directions and ONE turn on the entire route, I can see where one might get lost.  Next week Swirly will have a GPS and a homing beacon just in case the route directions are too challenging.

    Context was the theme of the prayer at the end of the workout.  YHC shared a personal story about my health condition and pointed out that we are indeed the “lucky ones”  I am blessed with many things in life and live a relatively comfortable existence.  Too often, I focus on the negatives and the things I don’t have/need or the minor suffering I have to endure.  Given the country I live in, the friends and family I am blessed with and the relatively good health that I have….I need to look out at the context of the entire world and realize that things are pretty good for me.  Enjoy the day, seize this opportunity and enjoy the comforts that you have.

    Announcements:

    Dogpile and GridIron tomorrow morning: 6 and 7 am respectively

    Run from the Pump House on Sunday at 7 am.  Several of us have discussed this and we will add this as a regular workout on our schedule (may tweak the time a bit).

    TYA OUT!

  • What kind of bucket? Be sure to annunciate the “H”…

    15 Faithful RVA PAX & 1 FNG gathered in the high rent district between Cary & Grove to better themselves on a glorious summer morning.  Sunny & 70…low humidity. Here’s how it went down.

    The Thang:

    Mosey around track to Soccer field for COP: 25 SSH, 25 LBC, 15 Merkins, 20 Crab Cakes, 25 Slow Bending Squats

    Mosey to Bus Loop for Ascending/Descending Curb Crawls: up to 6, repeat 6 and back down…always facing Grove Ave…Bear Crawls and Crawl Bears

    Mosey back to Soccer field for Ring of Fire: Clerkins as a group to 150, then 10 Burpees OYO

    Mosey to baseline for Deconstructive Burpees 11’s-style (squat + thrust + squat jump = burpee):

    11’s: Squat + Russian Twists (run between trees)

    11’s: Thrusts + Freddy Mercuries (alternate forward lunge and bear crawl between trees)

    11’s: Squat Jumps + LBCs (run between trees)

    Mosey to Flag for 75 seconds of LBCs

    COT

    Moleskin:

    Cheers to YHC’s 13-year-old nephew for being dragged out of bed on his summer vacation to experience F3 as an FNG.  Rohawk (Red Mohawk) is always welcome back any time.  You did your uncle proud!

    YHC would explain the title of this post in greater detail, but Rohawk and/or Rohawk’s parents might be reading it. Questions?…ask Pommel Horse.

    Regular workouts this week + Sunday run on Buttermilk and North Bank trails: meet at Byrd Park pump house at 7am…bring water.

  • New exercises @ SOT! Introducing Hand Circles!

    The 9 who posted today enjoyed exactly what the forecast predicted. A chilly 75 degree breeze at #SOT!

    The Thang:

    Mosey to front of school:

    25 SSH

    20 Alternating Shoulder Taps (NEW!)

    15 Don Quiote

    10 DIve Bomber

    Mosey aroud school to the main field

    Four Corners Escalator (NEW!)

    10 Merkans, 20 LBC, 30 SSH & 40 Travolta’s (NEW!)

    Reverse and go down escalator. (NOT NEW that Conspiracy debated this was not going down…..)

    Circle up for Ring of Fire (Dealers choice edition) 10 reps of each

    Assorted exercises – PAX to you left decides the exercise and no exercise can be repeated. With a bonus round (all PAX does exercise)

    6 Minutes of Mary

    Dr. W (NEW!)

    60 Second Plank

    Russian Twist

    Cross Leg Lift

    The Moleskin

    YHC was excited to try some new exercises today. We received a bonus during the Ring of Fire when Ricky Bobby introduced Hand Circles! Next up are ankle cirles!

    Ankle Circles

    Lug Nut convieniently positioned himself away from Conspiracy. Odd ’cause I thought Conspiracy went easy on YHC.

    Chum & Bleeder had a burst of energy and were trading the lead during 4 corners. Wedding Singer & Splinter have taken the spirit of Conspiracy and are holding us all accoutable on our form. Some discussion on Splinter being twice the man…….literally.

    Ok, if you don’t have the F3 App yet, GET IT! TYA is leading a run tonight at 5:30. He will hydrate you.

    App

    Have a great day!

  • Hill run Wednesday after Work

    I am going to head out for a torture fest on the hills in my neighborhood tomorrow afternoon at 530pm.  For those interested, meet at the top of Hillcrest Avenue — parking is available on either side of the street.  Hillcrest is a half mile west on Cary from Mary Munford on the left side of the road if you are heading west.

    The neighborhood offers several very steep hills and a long almost half mile with a slow incline.  Plenty of pain to choose from.

  • Chiabattas and a Near Renaming of Consipiracy

    Fourteen of the faithful posted in the midsummer humidity to improve themselves.  Johnsonville took Q, and this is how it went down:

    The THANG:

    ssh x 25
    merk x 15
    don quiote x 25
    standing moutain climbers (2 count) x 15

    Mosey to basketball courts
    ciabatta (mountain climbers / thrusts)
    ciabatta (1/2 court suicides)
    ciabatta (bear crawl, merks x 2, crab walk back)

    Mosey to near soccer field
    ciabatta (lt. dans)
    ciabatta (sprints laterally across field with burpees at ends)
    ciabatta (lbcs / freddie mercs)

    Mosey to pavilion
    ciabatta (dips / merks)
    ciabatta (scissors / dolly)
    10 burpees OYO

    Mosey back to SF

    COT

    Moleskin:

    The Q managed to thoroughly smoke himself this morning (and maybe a few others).  Bleeder was kind enough to deliver the closing COT devotional, apparently recognizing that the Q was too mired in #gloom to string together a coherent sentence.  Thanks Bleeder!

    Conspiracy was particularly vigilant this morning in helping most members of the PAX size up their shortcomings with respect to form.  Right out of the gate, he commented that the thrusts looked more like little baby bunny hops.  Later, he repeatedly asserted that legs were supposed to be STRAIGHT on scissor kicks, prompting a number of suggestions on what to rename Conspiracy. Most suggestions were along the lines of “self-absorbed” and “egomaniacal,” as I recall.

    Facing overwhelming pressure to rename Conspiracy, the undersigned was prepared to decree it as such.  Conspiracy asserted, perhaps rightly, that since OBT had originally named him, OBT has exclusive renaming rights regardless of the nearly-unanimous desire of F3Richmond.  Bleeder, please consult with OBT to “start the ball rolling” on the renaming process.  I am sure OBT’s terms will be reasonable and, in any case, achievable.

    The PAX was still reminiscing about wallowing in the foul smelling sludge at #Notoll two weeks before.  Ahh that smell… the price of lush green grass.

    Welcome back Grizzly!  It was great to see you again.

    Johnsonville

    PS:  The upcoming schedule looks like this —

    Wed — #SourceOfTruth Wilson on Q (evening TYA may organize a run)
    Thurs — #45MOM DK on Q
    Fri — #RAMM TYA on Q
    Sat — #DogPile Toga on Q  /  #GridIron Earthworm on Q

    Reminder — We need someone to Q for #GridIron on Aug. 1 since Earthworm and I will both be out of town.

     

     

     

     

  • Feel the heat

    10 of the faithful attended The Punisher RVA on a muggy Monday morning.

    The thang:

    mosey to the field, COP-

    20 Imperial Walkers, 20 Don Quixotes, 20 mountain climbers, 25 LBCs

    50 yard warmups – 50%, 75%, 90%, 100%, 50%, 100%

    mosey to corner of school lot – 4 corners around entire school. 5 burps/10 WWII situps increasing by increments of 5 burps and 10 situps each corner. plank.

    mosey to field – Ring of Fire Straddled Merk.

    mosey to parking lot – triple check – chair, plank, run around parking lot.

    mosey back to field – 5 minutes of mary-  15 flutters, 15 hello dollys, 20 ankle taps, 20 LBCs, 15 rosalitas, 2 rounds of superman

    10 burpees.

    COT

    moleskin:

    Many more mornings like this and YHC will be reupholstering his car. T claps for those of you who also did the trail run yesterday of 7 or so miles. Good to see Grisly made his second showing after his FNG outing Saturday. Fudd welcomed back after an absence due to illness.

    The Ring of Fire Straddled Merk was a play on one of the workouts in Carolina. Circle up, YHC led side straddle hop in cadence. At the first ‘1’ count from the PAX, the person to the right of YHC drops to do merkins until exhaustion. At the PAX ‘2’ count, the person to the right of person #1 drops to do merkins to exhaustion. Continue around until YHC drops to do merkins. First person exhausted from their merkins jumps up to start SSHs in cadence until the entire PAX is back on their feet. Maybe it didn’t go as smoothly as YHC would have preferred, open to suggestions. Seems like the bigger the group, the better for this particular workout.

    Thanks to Conspiracy for reminding YHC there was time remaining at the end, just enough for a few more burpees.

    Today is the deadline to order Dogpile shirts, or fuddpile if the NC staff gets paid off.