Category: Richmond, VA

  • 45 MOM with a Russian Twist

    14 faithful and one FNG posted in the post rain gloom this morning in RVA.  Upon leaving the car, temperatures was a cool 70 degrees…no sun, but it felt that way to me.

    The Thang:

    Mosey across Cary street to Windsor Way entrance to Windsor Farms.  COP just beyond the bus shelter.  25x Side Straddle Hops, 35x Little Baby Crunches, 15x arm circles forward, 15x arm circles backwards, 10 burpees OYO, 20x Russian Twists.  Line up in two columns, Native American run to the field at Dover Baptist Church (?).  Elevens on the field, two exercise are mountain climbers and Freddy Mercury.  Mosey back towards the school.  Stop at intersection for planks, 15x 3 count Merkins and 15x Russian Twists.  Mosey a few more streets down, stop at intersection for 10 Burpees OYO, 20x Russian Twists.  Mosey back to Mary Munford school, stop at field nearest Cary Street.  Partner up 20 each leg pushes, followed by 10x Stuart Scott Merkins, Repeat 4 times, plank up.  Last exercise is…..you guessed it, Russian Twists x 15.  Mosey back to shovel flag, COT and out….

    Moleskin

    Not sure, but heard that Conspiracy was going to Q the workout today.  Since he always arrives at 5:40, YHC took the opportunity to usurp the Q privileges for the day.  Plan was to run off the AO to Windsor Farms so we could lose Conspiracy.  To my dismay, he found us at the first COP. He does indeed have good recon skills.

    When we hit the field at the Church the sprinklers were on.  For a quick second I thought about adjusting the workout and doing something else, but decided a little water never hurt anyone.  Luckily for the PAX the sprinkler only covered half the field, so we were able to avoid the active sprinklers.  All seemed good until we got the far end of the filed where the sprinklers had previously been working and got more than a little bit wet on the feet.

    Most asked question at end of today’s workout was where is Bleeder.  This is the first time in a very long time that he has missed a workout at Mary Munford.  He is away for a two week vacation in Austria.  At Tuesday’s workout, Bleeder announced that he was going to Austria and Honey Do retorted “Good Day Mate, Shrimp on the Barbie”  Austria, Australia, whatever…Too Funny.

    During one of the Burpee OYO sessions YHC, commented that we should try to hit the jump shot on the jump up portion of the burpee.  Wedding singer spent the rest of the session naming slow caucasian ex-professional basketball players that TYA reminded him of.  I will admit that my jumping prowess is lacking, but I was leaving the ground and hitting a vertical jump of at least 4 inches.

    Toga is going on a shopping spree today to get himself some new shorts…he had an odd fascination with one of the PAX’s choice of biking shorts for workout attire.  Was Burt Reynolds wearing biking shorts in his famous poster???

    Announcements

    Regular run tomorrow, Dogpile and GridIron on Saturday.

    Sign up for Q’s slots for next week.

    TYA having a party next week at this flip house.  Look for Pre-blast in next day or so.

     

  • BRR run – “Spidercrawl”

    9 Faithful gathered at the home of the Spiders for the first installment of the weekly BRR run training.  Here’s how it went down:

    Warmup lap around the lake.  Pause halfway through for SSH’s until everyone caught up.

    Mosey up the north hill to the entrance and back down to the lake for run intervals.

    4 hill runs on the south side of the lake, with 30 LBC’s at the end of each interval.

    Mosey back around the lake and reverse the northside hill run.  Mosey back around the lake to the south side for COT.

    Total distance covered = 3.64 miles according to Bleeder’s Nike app.

    Moleskin:

    YHC enjoyed leading these fine men for the first BRR weekday run.  Bleeder noted at the start that orange cones in the parking lot adjacent to the lake made parking difficult, although everyone seemed to make it OK.  In addition, the tomatoes working out on the island seemed to have no trouble finding spots in the parking lot.  Some discussion took place as to whether YHC was forceful enough giving direction today…..YHC admits to Q’ing a little looser than usual.  The intent was to focus on the running and to leave exercises in between at the discretion of each man.  YHC figures that the PAX gets enough arm and core work during the rest of the weekly F3 workouts.  If a “drill sergeant” persona is what the PAX are looking for in each Q, then we need look no further than Toga (where was he today?)  I am reminded of Full Metal Jacket whenever I participate in a Toga led workout.

    YHC intended to hold the COT inside the pavilion on the island in the middle of the lake.  Conspiracy, however, seemed intimidated by the presence of the tomatoes also working out on the island, and so we continued on to the south side instead.  It was postulated that perhaps there was someone there in particular that Conspiracy did not want to interact with…….???

    Next week, Sippy will Q the weekly BRR run on Tuesday at 5:30 at Dogpile.

  • ABS and Arms…please help!

    9 faithful posted on a glorious Richmond morning.  Weather was 70 degrees and sunny.  No humidity, not heat, perfect weather for a nice beatdown

    The Thang:

    Slaughter Starter – 20 Burpees OYO, Mosey past policeman to entrance of park for a COP.  All exercises in cadence Moroccon Nighclub x 30, LBC x 30, Carolina Dry Dock x 20, Russian twists x 30 (crowdpleaser).  Mosey to field with nice soft grass for Merkin Wave.  All plank, first PAX does 1 merkin, then next pax, so on, increase reps up to 10, then back down to 1.  We switched up to LBC  instead of planks when we started to descend back down the ladder.  Mosey to other side of field.  3 minutes of mary.  LBC x30, Slow count Merkins x 15, box cutters x 30.  Partner up.  Each partner does 20 leg pushes, then partners do 10 Stuart Scott Merkins together, repeat x 5 for a total of 100 leg pushes per pax and 50 Merkins

    Moleskin:

    YHC was determined to minimize the running today and focus on the arms and abs.  Since I can hardly type on the computer, I am going to call the workout a success from that standpoint.  I tried to alternate between arms and abs every other exercise, giving us a healthy dose of Merkins.  My rough count had us doing 200+ Merkins in the 45 minutes.  My abs say we focused plenty of time on them as well.  Russian twists continue to be a crowdpleaser.  They are the Burpee of the ab world.  YHC is happy that we did a ton of these back in my ice hockey days.

    Conspiracy does not like doing exercises on the pavement when there is nice soft grass less than 100 yards away.  YHC will take that into consideration in the future and make sure that my next beatdown at notoll does not disturb the well groomed grass.  Conspiracy took a look around the AO after the workout checking out the trail.  He reported that the trail is about 1/2 mile long and that there are pullup bars somewhere along the way.

    Pleased to have the opportunity to lead this morning.  Honor to have the opportunity to work out with a great group of men…

    TYA OUT

  • Stick to your cell

    A PAX of 11 assembled for this morning’s version of #ThePunisheRVA.  It went down like this:

    Mosey to south lawn for initial COP – 25 x Don Quixote, 25 x Imperial Walkers, 20 x Arm Circles (forward and back), 20 x Ball Dippers.

    Jog to the back soccer field for:  High Knees over, Butt Kicker’s back, down and back twice more at increasing intensity.

    Saunter around the school to the front parking lot for the Prison Cell workout.  Pick a parking place for a series of exercises – all exercises completed within a single parking space.

    Round 1 – Windshield Wipers for time, 25 x Prisoner Squats, 25 x Merkins, 50 x LBCs, 25 x SSH, and hold Al Gore until all are finished.

    Round 2 – Bear Crawl for time, 25 x Side Lunges, 25 x Carolina Dry Docks, 50 x Flutter Kicks, 25 x Jump Squats, and hold Al once again.

    Round 3 – Side Walk Plank for time, 25 x Lunges, 25 x Wide Grip Merkins, 50 x Freddy Mercury, 25 x High Knees, and Al.

    Round 4 – Windmills for time, 25 x Wide Squats, 25 x Close Grip Merkins, 50 x Hello Dolly, 25 x Hop Forward / Lunge Back, and Al.

    Round 5 – Crab Walk up and back for time, 25 x 180s, 25 x Wide Grip Carolina Dry Docks, 50 x Rosalitas, 25 x two count Mountain Climbers, and, once again, Al Gore.

    Jog 30 feet to the ShovelFlag for COT.

    Moleskin:

    Great attendance this steamy morning.  Good to see Shortcut (Robert) from F3 Hotlanta – welcome brother.  Good to see UTI this morning also (and the rest of you fellas).

    PAX discussed various running options during the week in preparation for BRR – option this Wednesday at U of R and another trail run on Sunday near the James River.

    Contact TYA if you want a slot for the October Rugged Maniac race.

    TYA has invited the F3 Richmond crew to socialize at an open house he’s having next Monday – this event would replace our social event otherwise scheduled for next week.  TYA can provide some details.

    Regular schedule for the rest of the week.  Sign up for Q slots!

  • Pre-Blast: Wed U of R Hill Run

    In preparation for the Blue Ridge Relay, we are starting an extra run workout each week that will alternate between Tuesday and Wednesday. All PAX are welcome to attend, although Source of Truth and NoToll will still be held at the regular times and AO’s.   This week, we will meet at U of R on Wednesday at 5:30 at the Pavilion in the middle of the lake at University of Richmond, Westhampton Campus.  Address for the parking lot is 47 Lakeview Lane, Richmond, VA 23226.  Walk over the bridge to the pavilion.

    I will Q this workout, and was told today that Sippy plans to Q next Tuesday.  Workouts will be different each week.  For this Wednesday, we’ll be doing some laps around the lake, along with hill intervals mixed in.

    See you in the gloom.

    Fudd

  • Slowly, as a Group, and Focus on Form

    8 Faithful and 1 FNG posted for a humid morning beatdown at DogPile.  Here’s how it went down:

    COP: 25 SSH, 15 Merkins, 25 LBC, 25 Imperial Walker, 25 Slow bending Squats

    Mosey to Pull-up bars

    Abbreviated, Half Murph: 5 x (10 pull-ups, 20 merkins, 30 squats)

    Mosey back to Carrillon

    4 Minutes of Mary: 20 Flutterkicks, 15 Box Cutters

    Mosey to Amphitheater

    Declined Plank-o-rama: hold, walk right, walk left, left hand on bum, right hand on bum (repeat 3x)

    Mosey to base of pump station

    Love Hill-Blimp Style-Dealer’s Choice: lunges, walk out merkins, broad jumps, grapevine (karaoke), bear crawl, crab walk back to the top

    Mosey to flag

    Roxanne Fail, 20 LBCs, 120 seconds of Roxanne (play Police song and burpee whenever you hear “Roxanne”)

    Moleskin:

    Welcome Tarzan!  This morning’s workout was especially gloomy.

    It was not lost on YHC that Bleeder skipped out as the Pax descended Love Hill…at least he wasn’t bailing altogether…but going to support our F3 brothers in Short Pump.

    Cheers to Conspiracy for ensuring we stuck to form.

    YHC was proud to lead a group that stayed together as a group through a tough workout.

     

  • Preblast for Long Run on Sunday, June 14 — F3Richmond BRR Training

    The Blue Ridge Relay is 12ish weeks out, and team-F3Richmond has aspirations of not coming in dead last.  Thus, it is time to ramp up the run training, men.

    Please join me (Johnshonville) at 3p on Sunday, June 14 at the Reedy Creek parking lot for a long trail run to do just that.  The location of that parking lot is shown on this map near Forest Hill Park (off of Riverside Drive on the southside).

    We are going to loop around Forest Hill Park’s 3.2 mi. trail several times at an EASY Pace, with faster runners doubling back from time to time to keep us together.  My plan is for us to run, walk, or otherwise just stay on our feet and moving for about 90 minutes.  Water should be available there, but given the heat and humidity, I suggest bringing some as well.

    Our plan is to host a long trail run every Sunday.  I am trying the 3p time slot this week to see how that goes.  Let me know whether that is convenient for you or not.

    TYA and I are working on a fairly minimal training plan for BRR participants (and anyone else who wants to train).  It is not quite ready for publication yet, but, to get you started, please plan on doing this (or another) 90 minute long run on June 14 and the following additional runs this upcoming week:

    Mon, Tues, Wed, Thurs — Get 2 runs in, one of which is 40-60 min at an EASY pace.  The other should be difficult hill repeats.  For hill repeats, warm up for at least a mile.  Do 6-8 runs up a challenging hill.  Jog down between reps.  Catch breath and repeat. Cool down for at least a mile EASY.

    Friday — Run 40-60 min at an EASY pace.  The F3Richmond workout will be perfect.  I suggest getting there a little early and doing a 1k loop around the school’s block to add time.

    We will host another 90 min trail run next Sunday.

    FEBA!  J-ville

     

  • Helter Skelter in GridIron’s Swelter

    Five (5) of the faithful and one FNG (FlipPhone) gathered on a humid Saturday morning to embrace sweltering gloom.  Bleeder planted a meticulously-crafted Woodfin® shovel flag after having attended half of #DogPile, and Johnsonvill took over the Q.  The workout went like this —

    THANG:

    35x SSH
    25x Merkins
    25x Standing Mountainclimbers
    10x Burpees OYO

    Mosey to Grassy Knoll
    25x Imperial Walkers
    25x Merkins OYO
    20x Jump Squats OYO
    10x Burpees OYO

    Mosey to Track
    People’s Chair (tree sits)
    2x 200m run
    5x Bear Crawl Up/Down hill
    25x Partner Leg Push x 2 sets
    25x Incline Merkins
    25x Decline Merkins
    10x Burpees OYO
    2x 200m run

    End at Front Entrance of Short Pump MS
    People’s Chair
    25x Merkins
    Protractor

    Mosey to Center of Bus Loop in Back of MS
    Bear Crawl in Single File Line Indian Run Style (someone please name this)

    Mosey to Pull-up Bar
    10x pull-ups x 3 sets
    25x Flutter Kicks
    25x Alabama Prom Dates

    Mosey to SF
    COT

    MOLESKIN:

    Johnsonville, having recognized superior F3 potential, has been headlocking FlipPhone for the better part of a year.  While on a hiking trip with FlipPhone earlier this year, Doner Kebab (who is more than a little snobbish about technology), noticed that FlipPhone still uses a circa-1988 mobile phone.  DK proclaimed then and there that FlipPhone’s F3 name would be “FlipPhone.”  All that remained was actually getting FlipPhone to post.  It appears that FlipPhone finally ran out of excuses, and we are glad he did.  FlipPhone weathered his first F3 workout very well, and we hope he decides to post again soon.  Welcome FlipPhone!

    The heat and humidity were out of force this morning, and the sweat ran freely.  At one point, after laying on the sidewalk, DK stood, leaving a puddle of sweat behind.  DK was wearing a “Keep Calm and Mosey On” F3Richmond logo shirt, and we noticed that the logo was perfectly silk-screened in sweat on the sidewalk.  Way to get the word out, DK!

    Nice job today, men!  Jville

     

  • LeMans of Malvern


    12 runners posted this morning for a running beat down.

    The THANG

    Run to Grove down to Boulevard, and Back to Malvern, then return to the 195, and repeat 3,4,5,6,7 times depending on your distance, then return to the Shovel flag

    Moleskin

    With the 24 hours of LeMans this weekend and Audi’s dominance over the past 15 years of the most grueling sports car race in the world. YHC thought a repeat of the hill from 195 to Malvern would be a grueling exercise for the pre-race activity. The Rings in the Audi logo represent the Hills we all must climb! If you can hit them all; the level of confidence can be strong enough to be conquer any challenge or face any obstacle, even have the confidence to wear the world’s ugliest running shorts in public!

    Good to see Cheetah out for a run this morning! Thanks for bringing him out Jville!

    Conspiracy was stretching mid run! Hope all is well there brother, YHC has a good understanding of Leg issues.

    On one of the Hill intervals, YHC was able to catch up with Sippy,(We had a brief conversation, not that YHC caught him)

    Party at TYA’s Flip House on June 22nd( A house that TYA has renovated and is selling, which is the definition of flipping) On a side note, TYA is thinking of re-introducing the TV show about a dolphin called Flipper. In this show, the Dolphin will actually buy houses and remodel them for sale. YHC suggested having a Dog do all the HVAC, plumbing, and Electrical work. TYA , let us know when the Pilot is ready. TYA will share the address for the house with the PAX shortly.

    Tomorrow
    Dogpile & Gridiron, Bring a friend!

    Anyone that wants a Dogpile T-shirt, please let YHC know before we start the Pre-order. Toga you want one right?

  • The Blocks are Back

    13 posted for the promise of more fun with cinder blocks.  Here’s how it went down:

    COP:  20 split jumps, 15 merkins, 20 flutter kicks, 20 Don Quixote

    Block Fest: Partner up and complete the following exercises while your partner runs ~100m.  switch twice for each exercise.

    Round 1: Block merkins, curls, goblet squats

    Round 2: Block burpees, tricep extensions, sumo squat with high pull

    Round 3: Single hand swings, plate raise and turns, froggers

    Round 4: Wood chops, cross body curls

    6MoM: Twists w/o block, toe touches w block, weighted sit-ups, block press sit-ups

    COT

    Moleskin:  YHC will readily acknowledge that this was almost the exact same workout (except for a few new block exercises) that we’ve done at 45MoM.  That said, reps build muscle, and Toga wants everyone to be ready for the beach.  YHC likes MaCallan 12 if anyone wants to send a thank you gift.

    It was great to see Cousteau back in the PAX.  Rumors abound about his recent arctic research expedition and what he can teach us about the mating habits of penguins.  YHC is fairly certain they also taste like chicken.

    As always, the PAX proved strong today and hustled throughout the workout.  Great work, and thanks for letting me lead.

    Announcements:

    Let Bleeder know if you want to pre-order a DogPile shirt, and TYA will be inviting F3 members to a special outing on 6/22.