Category: Richmond, VA

  • Everyone beats Sippy Cup!!!

    70 and sunny in RVA today….really it was 70 and sunny, great day for a run.  Eleven strong and fast posted in the gloom to take on the roads of richmond.

    The Thang:

    Everyone run towards Cary, to Westmoreland, then to Grove.  Right on Grove.  2 mile loop, turn around at Thompson, 3 mile loop , turnaround at Belmont, 4 mile loop, turn around at Stafford, 5 mile loop, turn around at Allen, 6 mile loop turnaround at Linden.  All run back to intersection of Grove and Commonwealth, left on Commonwealth and back to the shovel flag.

    Moleskin:

    YHC started the day with one goal in mind, don’t get caught by Sippy Cup on the way back to the shovel flag.  Little did I know that  every single PAX member would make it back to the flag before Sippy.   Goal accomplished, Sippy humbled….or maybe not.  He did make beating him a little easy as he was still in the fartsack (or at work) while we were putting in the miles.  Maybe some other time, I will make it back before him while he is out there with us.

    Johnsonville had a little excursion to the hospital on his run this morning.  We tried a new route which took us all the way down Grove to VCU, past Retreat Hospital.  With no Starbucks in sight, Johnsonville stopped at Retreat to check out their facilities.  He reports that they have the cleanest bathroom’s he has been in.  Heard during the mumble chatter after the workout: “yeah, the hospital is so clean you could probably do surgery in it”.  Jville took the pit stop but still completed the six mile loop.

    Great to have an out of town visitor today as Mini-Me joined us from F3-Isotope.  He and Loose Goose kept the mumble chatter going during the entire run.  YHC was a few feet ahead of them the whole run and heard, but did not participate in the second F.  At one point LG asked me to point out where the 4 mile turnaround was.  I kinda forgot (not) to tell him when we hit four and did remember when we turned around at the five mile point.  OOPS.  Mini-Me will hopefully join us again on his next trip to RVA.

    Marv was on fire today…doing the six mile loop and getting back pretty early.  Saab and Toga spent a good portion of the run together doing the six mile loop as well.  Smoggy, Cousteau, and Swirly led the five mile group all along.

    Cousteau posted sporting a mustache (porn-stache) today.  YHC walked over to Cousteau and introduced himself to him because I did not recognize him with the stache.  I am not one to comment on another man’s looks….but, the stache has to go!

    See you in the gloom next week.

  • Breaking in the new track


    A glorious summer morning in the near West End was made even better by the pleasant surprise of a newly-refurbished 1/4 mile track circling the tennis & basketball courts. 19, including 1 FNG, started the workout, and added a LIFO, and the PAX ended with 19 due to an early defection. Here’s how it went down:

    THE THANG

    Mosey along Commonwealth Ave to big paved area beyond the pavilion (and directly across the street from @Olaf’s house – WAKE UP, FELLA!)

    Warm-up COP:
    SSH x25
    Goofball x20
    Peter Parker Pushup OYO x15
    Bicycles (slow) x20
    Russian Soldiers x20
    LBCs x20
    Crossfit Merkins x25 (hands off the ground every time you go down – this one was to make sure @Conspiracy held his form well)

    Mosey around the school to loosen up the legs and back to the corner of the track

    Four Corners – Part 1
    – Run to corner do 10 Burpees
    – Run to corner do 20 LBCs
    – Run to corner do 10 Merkins
    – Run to corner do 20 WW1 Situps (flat on ground with hands above head, sit up & touch toes)
    – Rinse & repeat with +5 at each corner
    – Slow bending squats when finished

    Plank-o-Rama
    – Reg-u-lar
    – R hand high, R leg high if you can
    – R hand thread the needle
    – Reg-u-lar
    – L hand high, L leg high if you can
    – L hand thread the needle
    – Reg-u-lar

    Four Corners – Part 2
    – 6 fastest from Part 1 run a lap and try to catch the rest of the PAX
    – Run to corner do 20 Burpees
    – Run to corner do 30 LBCs
    – Run to corner do 20 Merkins
    – Run to corner do 30 WW1 Situps
    – Rinse & repeat with +5 at each corner
    – Slow bending squats when finished
    – Impromptu at end – ~2/3 of PAX run lap to finish with the rest of the PAX

    Mosey to near shovel flag

    1 minute of exercise to be chosen by TYA. Surprise! Russian Twists

    Recover.

    COT

    3 men shared prayer requests. Good fellowship & a few laughs, especially while the Q retrieved his Weinke and phone to record names of the 20 PAX.

    MOLESKIN

    Welcome to FNG @Smoggy from Pittsburgh! You gave @Toga a run for his money at your first post, I do believe he was happy to hear you were a “hate hate” at the end.

    It was an honor, as always to lead this morning. The core of this workout was taken from a workout @Lug Nut did in January – one of my all-time favorites. So well designed with the needed relief of LBCs after the Burpees, and YHC still remember the thought (“oh crap” or something similar) when the PAX was told that we would repeat with 20/30/20/30 and again +5… That day YHC was one of the first finishers the first time around who had to do the extra lap, but not today, and that gives me something to strive for. This is indeed a “you against you” workout, but it is good for me to see men who are faster & stronger – gives me something to strive for and forces me to push myself more. @Toga – YHC plans to catch you at some point. It is going to take a lot of hard work.

    Confusion ensued at the end of Part 2 when the Q told the PAX “everyone still working take a lap” – what was meant there was “when you finish take a lap” with the intention of having the full PAX finish around the same time. Indeed, some followed the incorrect instructions and others correctly interpreted the Q’s true intention and acted accordingly. Too many Burpees mess with the mind?

    YHC had MUCH more on the Weinke than could be accomplished in 45 minutes. How in the world does it make sense to think that a full Ark Loader with 6+ rounds could follow that Four Corners routine in the time allotted? Plenty of material saved for next week. That’s right, men, YHC will be bringing some pain again next Thursday before leaving for vacation. That Ark Loader may or may not make the docket.

  • Mountain goats? Nope, just goats.

    It was a hot and humid morning preview to the 100 degree day.

    The Thang:

    45 minute hill run—

    Mosey down love hill and across the Nickel Bridge (7 min)

    Hill #1—up the South side Nickel Bridge hill and back up the north side (1x) ~10 min

    Take trail under Nickel Bridge. (2 min)

    Hill #2—From under the Nickel Bridge up to the brick building at top of hill (3x) ~13 minutes

    Mosey down the road to the pump house (5 min)

    Hill #3—From pump house up the pipe to the Carillon (1x) (5 min)

    Mosey on the stone steps back to the Shovel Flag. (3 min)

    Approximately 4 miles at a 10-11 minute average pace.

    Moleskin:

    The Pax was finally able to ditch Conspiracy this morning—he finally found us on the Nickel Bridge trail.

    On the way down Love Hill, the Pax was surprised to see a herd of 30 or so goats eating the brush right next to Jacob’s ladder. Evidently the Goat Busters were on patrol. It will be interesting to see if they will still be there during the #Dogpile workout.

    DK commented that he was having issues breathing during the workout. He concluded that it was because he was running right behind Fudd up those hills. Future Pax take note–

    The Pax was strong today—the focus was on steady hill running up and down rather than sprint up/jog down. The workout went by quickly without much mumblchatter.

  • Old Glory comes to No Toll

    6 strong and faithful showed up for Richmond’s version of Old Glory at NoToll.  It was 77 at 0530 as the sun started to come up, a perfect start to the day.

    THE THANG:

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

     

    Station 1:  20 x Merkins

    Station 2:  20 x Jump Squats

    Station 3:  10 x Burpees

    Station 4:  20 x WWII Situps

    Complete as many loops as possible before 6 am, then gather together for another 1 mile run around the complex.  A quick 2 MOM with 15x Russian Twists and 25x LBC.  Return to Shovel Flag for COT.

    MOLESKIN:

    YHC was looking for a good “You vs. You” workout that we could use to track our progress and took a page from the boys at Tradition in Charlotte-MECA  (Thanks, boys!).   “Old Glory” proved to be a fitting test, and I look forward to seeing our progress in the months to come.  I’ve heard many of the PAX comment that we are noticeably faster and stronger lately, and hopefully we will see that as we measure our progress.  We missed our fellow brothers who were getting beat down on the trails this morning by Sippy Cup in prep for the BRR and look forward to the next time we get to share the PAIN.

    Wilson was back with us after some R and R  in the “dry heat” of Arizona.  Welcome back!  Thankfully, Wilson’s Wife was there to keep him in check and exercising.  Honey-Do continues to post with regularity and determined resolve (and also made the suggestion to finish with Russian Twists (AYE!!)), and it was great to workout with Ricky Bobby again.  Lockjaw kept the pace on the last mile, and I learned what it’s like to chase a giraffe across the savanna as Splinter kept a “mean, mean stride” and finished strong.  Great job, men!

    In keeping with theme of measuring progress that the fellas from Tradition started, I have posted below the number of cycles each of us completed.  Hopefully, when we do this again in a month, we will see some more improvement.  It’s important to state that it’s not a race against anyone but YOURSELF with the goal of getting better, faster, stronger.

     

    F3 Name                                              6/23/15

    Splinter                                                 3.0

    Wilson                                                  3.0

    Honey-Do                                             2.5

    Ricky Bobby                                         2.5

    Lockjaw                                                2.75

    Brain Tumor                                          2.75

    Announcements:

    • Third F at TYA’s house tonight, 5-7pm.  All PAX, M’s, 2.0’s invited.  Check the backblast for address.  Rumor has it that Fudd is rounding up as many kids from the neighborhood to bring along.
    • Ricky Bobby has volunteered to Q SOT tomorrow morning.  Many folks out of town, so try to make it if you can!
    • 45MOM Thu, RAMM Friday

    It was an honor to Q today, as it always is.  Go forth and make it a great day!

    Aye!

     

     

     

     

  • No Father Left Behind

    13 faithful and one FNG posted for a warm workout at The PunisherRVA.

     

    The Thang:

    mosey to field, disclaimer.

    25 Side Straddle Hops

    15 Don Quixote

    20 slow bending squats

    25 Little Baby Crunches

    Two lines – indian run around the school to the picnic tables.

    tabatas- 40 count w/ dips and russian twists, 30 dips and 10 twists to start, increase/decrease by increments of 5 to 10 dips and 30 russian twists

    indian run around the school

    Berp Merk 10 count

    indian run around the school

    tabatas- 40 count w/ dips and WWI situps

    ring of fire – burpees.

    zombie walk (lunges) back to flag.

     

    Moleskin:

    In honor of Father’s Day, the men who raised us, and those of us raising children of our own, today’s workout was designed to keep the PAX together, no father or son left behind. The indian runs hugging the school became a little too literal, but I’m not sure our Native Americans cared much about our form as someone pointed out.

    Perhaps YHC placed a little too much emphasis on the triceps today as the grumbles were prevalent. Duly noted, will take a more balanced approach of burpees and ball dippers the next Q.

    Welcome FNG Toucan!

    -singer

  • Back to the basics

    8 PAX enjoyed the best AO in Richmond, and here is how it went down:

    Mosey to parking circle, run around circles a few times, and circle up for COP: 20 SSH, 15 Clerkins, 20 mtn climbers, 20 Russian Twists

    Mosey to pull-up bars for.., you guessed it, pull-ups:

    1. 5 wide grip pull-ups, 10 diamonds, 15 squats as low as you can go: repeato 3x
    2. 5 normal grip pull-ups, 10 dips, 15 lunges: repeato 3x
    3. 5 close grip pull-ups, 10 flutter kicks, 15 froggers: repeato 3x

    Mosey to Carillon for The Towering Inferno.  Partner up to run up the Carillon, 1 partner wheelbarrows to other side, run down, second partner completes carry to planters, and repeat with each partner completing each role 2x.

    Mosey to the bowl behind the amphitheater for Jacob’s ladder with merkins.  We only had time to go up to 7 and not back down.

    Jiggy jog to amphitheater for jumps up the steps, run down, and 5 derkins from the bottom step: repeato 3x

    6 MoM including, leg raises over the steps, bicycles, twists…

    Mosey to top of hill to begin Bear Crawl Indian run to the flag.  COT

    Moleskin:  It’s always a privilege to Q DogPile, and Toga had been out of rotation for a few weeks.  While Toga eschewed the weinke he found himself with endless options at the AO.  Most of his selections came from PAX favorites from previous episodes of DogPile, but the PAX answered without complaint.., and not a lot of mumble chatter.  Toga did note that his new compression socks, while still the same brand as Sippy Cup’s, must be different as they made him look sexy.  The PAX heartily agreed, but it was also noted that Toga’s didn’t make him any faster.

    Yours In Classiness,

    Toga

  • Thankfully not Somewhere in Pennsylvania

    Six strong at the GridIron, three sporting red shirts and three sporting black shirts (one of which was apparently well-worn if not a bit tight); all eager to get stronger with the “encouragement” of the PAX.

    THANG:

    Mosey to the Track and post up on the Field Events venue for:

    X25 SSHs, X25 Imperial Walkers, X25 Deep Squats, and X25 Don Quixotes.

    COP:

    Mosey across Track and up to Higher Ground between Track and Pouncey Tract Road for:

    10 Minutes of Burpees followed by

    “experimental” Downward Dog to Half Crab stretch and Glute-Ham Walks

    Mosey back to Track for:

    100 yards of lunges, butt kicks, etc.

    100 yard sprint, 20 count recover, and 100 yard sprint.

    Walking 30 count and 220 yard single file J’Ville “less than a sprint”

    Hand-off to Loose Goose

    Mosey to Center Field outside the fence of the front Diamond for:

    Lt. Dans – partner up in three pairs (one red short and one black shirt per pair) – one man runs up the hill for one Deep Squat at top and four Alternating Lunges and then runs back down while partner holds an Al Gore pose at bottom of hill and then switch – rinse and repeat X4 with alternating back pedal runs up the hill.

    Mosey to front of Short Pump Middle School for:

    Triple Check – two teams of three PAX each for Peoples Chair, Plank, and Runs X2

    Mosey to portable stands on edge of Lower GridIron with “optional” diversion/refreshment through the activated irrigation system for:

    Four minutes of Dips Tabata style

    Mosey to middle of Lower GridIron for:

    Four Minutes of Mary

    Mosey back to Parking Lot and belatedly planted ShovelFlag.

    COT:
    The usual with count, names, and announcements.  Discussion ensued concerning growing the Third F and building on the 8 week PreGame lessons of Old Testament leadership.  Loose Goose, inspired by his recent F3 posting at an AO in SC, invited prayer requests and the PAX responded enthusiastically.  We concluded with a prayer expressing both our spoken and unspoken concerns, knowing with confidence that amidst the storms of life, the sanctuary offered by the Almighty is inviolable.  Coffee at the Daily Grind followed.

    Moleskin:

    Last week’s FNG, Flip Phone, showed the PAX that he’s more than an accomplished hiker with a strong sophomore posting today.  Always glad to have Chum Bucket with us even if the GridIron is his SafeHarbor for an awakening too late for the DogPile.  Turning 40 has been good for Groh – stronger and faster every week.  Loose Goose enjoyed his Homecoming at the GridIron and provided his steady leadership with his second half Q.  Johnsonville received some BroLove from one of the red shirters who noted his upper torso growth on fine display in his new snug fitting MudGear F3 GridIron shirt.  No major hiccups in Earthworm’s first half Q though his second half performance was compromised by a right hiker’s hip malfunction and a genuine concern for his law partner, J’Ville, whose M has tasked him to transport his budding Olga Korbut to a skills camp “somewhere in Pennsylvania.”  There was consensus that Harrisburg and back in a day was easily done – certainly a whole lot less daunting than a Scranton (or Erie) round trip.  FEBA!

    Psalm 4:8

  • Starbucks or bust…..

    8 faithful and a LIFO Fudd posted for a friday morning jaunt at Mary Munford.  Weather was a little hot and humid.

    The Thang:

    Left onto Grove, all the way to Three Chopt, turnaround, 4 mile loop run to Sauer, 5 mile loop run to Thompson and 6 mile loop run to Belmont.  Turnaround and back to shovel flag.

    Moleskin

    There was a discretionary stop at Starbucks on the way to Three Chopt today.  Two of the faithful took advantage and the Starbucks staff were quite accommodating.  TYA and Loose Goose (makes sense right) made the trek, accompanied by an unknown tomato.  TYA being third into the shop had to wait for a few minutes.  Since the tomato was quicker, TYA used the ladies room and almost beat LG back onto the route.

    Saab was motoring today.  He seemed to have a mission to finish as fast as possible and he got back to the flag pretty quickly.

    Splinter slowed his pace for a mile or so and had some second F during the run with TYA.  Good to get to know a fellow runner and computers science major better along the way.

    TYA out.

  • Pre-Blast – Father’s Day Trail Run at 7 AM

    Father’s Day Trail Run starting at 7 AM at the gravel parking lot behind the Toll Plaza for the Nickel Bridge – this is just down the hill from #DogPile and Dogwood Dell and just off of the road to Pump House Park.  The early start should allow us to beat the heat a little bit.  Bring a water bottle or Camelback if you have these available.  The full loop is about 6 miles.  We’ll do this one slowly.

  • PRE-Blast: HDHH on Tuesday

    PAX, I am hosting a celebration for the near completion of one of my house renovations.  The celebration will be next TUESDAY (yes this is a change from Monday) at the house.  Address is 910 Baldwin Road, Richmond VA 23229.  Festivities will begin at 5pm.  We will have barbecue, beer, wine and soda’s.  Everyone is welcome.