Category: Richmond, VA

  • Sledding in May…on our bums…Romancing the Stone-style

    9 Faithful RVA Pax & 2 very welcome guests gathered at Byrd Park this morning to greet a sunny day with some hard work.

    Here’s how it went down:

    COP: 25 SSH, 15 Merkins, 25 Hillbillies, 25 Slow Bending Squats, 25 LBCs

    Mosey to Vita Loop for Vita Burp Loop: full loop with set of burpees at every turn that was larger than 90 degrees.  First stop: 1 burpee, 2nd stop: 2 burpees, etc…up to 5…then back down to 1

    Quick COP: 25 Box Cutters

    Vita Lt. Dan Half Loop: same as Vita Burp Loop but performing sets of “real” Lt. Dans (1 squat + 4 lunges total = 1) instead of the burpee sets

    Mosey across street to massive hill for Triple Nickel: partner up + run up hill (with bear crawl if need be), 5 pole smokers while holding on to fence, run down hill (sled on bums really), Stuart Scott Merkins with your partner (5 on each side)

    Quick COP: 25 Alabama Prom Dates

    Mosey back down Vita Trail – Stop for a round of Daft Punk while listening to “Around the World”

    Mosey across street back towards Carillon – Quick COP: 25 Flutter Kicks

    Mosey on to amphitheater for Tabatta: Dips

    Mosey down amphitheater steps: 5 derkins at each step

    Abort in the interest of time.  Mosey back towards flag for 2 Minutes of Mary: 25 Hello Dollies, 25 LBCs

    COT

    Moleskin:

    It was very good to host Pâté & Captain D today.  Cheers for coming out and checking out F3 in RVA!

    TClaps to Sippy Cup for playing a good host to our 2 guests and ensuring a member of the Richmond PAX was out front during the Vita runs.

    YHC ran some reconnaissance before parking and was distressed to see that the hill had not been mowed in quite some time.  However, this made the descent an incredible sled ride (in May).  Most all of us slid on our rumps…Romancing-the-Stone-style.

    Wilson questioned why “Around the World” would be part of YHC’s music collection, only to learn how it played an important role while YHC was chasing M Döner Kebab in the Fatherland back in the day.  When YHC saw this “new” exercise listed on F3Nation’s exercise page, it was a no-brainer to pull it out of the bag this morning.

    Oyster let YHC know at yesterday’s RAMM that Love Hill was closed for construction…I hear the construction will be completed in 2 weeks’ time.

    This was the first workout that YHC has posted to in a while where neither Bleeder nor TYA has also posted. #awkward

    Announcements:

    Next Saturday is Sippy Cup’s VQ and promises to be epic, as it will be covered by local press.  Please try to be there.

  • Natural Wonders …

    Our circles were triangles this morning with 3 of the Faithful posting for a rugged ground-based workout at the #GridIron.  The triangles were strong …

    THANG:

    Mosey to the Pillars with X25 SSHs, X25 Imperial Walkers, and X25 Don Quixotes in transit.

    COP:

    10 Minutes of Burpees:

    X25 Partner Leg Tosses, X25 Deep Squats, X25 PLTs, X25 DSs, X25 PLTs, X25 DSs, X25 PLTs, and X25 DSs

    Mosey through Pillars with 2 one minute People’s Chairs

    Work the Pillars — man up to the Pillars for ground work (few of exercises are “best recollection” and order slightly off but sequence was upper body, core, and core, rinse and repeat X7 plus 1):
    X25 Merkins
    J’Ville Protractors
    X25 LBCs — Bear Crawl advance
    X25 Carolina Dry Docks
    X25 Rosalitas
    X25 Dollys — Bear Crawl advance
    X25 Merkins
    X25 Donkey Kicks
    X25 Dead Bugs — Bear Crawl advance
    X25 Carolina Dry Docks
    X25 Donkey Kicks
    X25 Alabama Prom Dates — Bear Crawl advance
    X25 Merkins
    J’Ville Pillar grab and squat
    X25 LBCs — Bear Crawl advance
    X25 Carolina Dry Docks
    J’Ville Yoga like stretching
    X25 Alabama Prom Dates — Bear Crawl advance
    X25 Merkins
    X25 Freddy Mercury’s
    x25 LBCs
    X25 Carolina Dry Docks

    Pillar Slalom Run and Mosey back to parking lot with X25 SSHs in transit

    COT:
    The usual fare followed by rapid-fire announcements (early soccer games) and closing prayer of praise and thanksgiving.

    Moleskin:
    Consensus is that Groh is prepared to Q – TClaps!!!

    Not much mumble-chatter, more gasps. People’s Chair and Pillar “grab and squat” permitted musings concerning favorite book quotes, natural wonders, and man-made wonders. Some relief when one of the PAX referenced his birthday-suited #M as his favorite natural wonder.

    The Double-Dippers were missed. Wilson promises a posting next week under J’Ville Q. YHC conveniently hiking AT (GA into NC) next Saturday and sincerely laments that he will miss J’Ville’s affection for #RunFests.

    Proverbs 21:31

  • Catch me if you can

    CMIYC

    2 Runners going for extra credit, and 12 others followed at the normal appointed time.

    THE THANG

    Run to Grove turn Right, run to The Boulevard, turn around, run to Three Chopt turn around, and then run back to the Shovel Flag. Shorter distances prevailed because of time constraints.

    Sweaty COT

    Moleskin

    Lug Nut and YHC left a note on YHC’s car with the directions, and CATCH ME IF YOU CAN. We were going for 10K this am. We did make it, Sippy, Marv, and Saab all managed to catch us. Both Marv and Sippy ran back home. Sippy lives close to Dogwood Deil. Marv, any interest in running to Dogpile in the morning?!

    LugNut started strong out of the gate, it took YHC 2 miles to reel him back in. The hill back up to Malvern, YHC managed to pull away, until Libbie. We were neck and neck. Lug Nut pulled away during Mile 5, but YHC was able to come back even at Mile 6 back to the Shovel Flag. Always helps when you see someone you know to give that extra burst of energy!

    Wedding Singer was seen early on in the run, but disappeared before the gathering back at the Shovel Flag. It was reported that he was fighting with some food that he had consumed the night before. Hope you feel better soon, It is always a comforting factor to see Wedding Singer at regular workouts. YHC thinks Singer has the record for most consecutive workouts. Swirly is a close second.

    Johnsonville was a Kotter today, Good to see him back in action, hopefully his physical issues are only some minor soreness. YHC would note that at one point in F3 RVA history Johnsonville had attended the most workouts, not to poke you in the ribs or anything Johnsonville, but lets get that record back in place!

    The weather this morning felt pleasant for a few steps, but as the distance increased the heat and humidity became much more apparent. Most were soaked in Sweat by the time we returned to the Shovel Flag. Kudos to the PAX for making out today!

    YHC is sure that Fudd and Toga’s schedules must have them globetrotting. Everyday they are not there, YHC feels like the gap between them and YHC is closing. OK, it’s a big damn gap, but YHC is one stubborn mule, one step at a time.

    TYA and Swirly had some serious pace this am and finished long before time expired, Both continue to build speed, YHC thinks will have the fastest BRR in F3 from Virginia!

    TYA was again questioning YHC’s wardrobe choices this morning, The interesting fact was that M Bleeder had similar comments when YHC got home. Who knew that a Bright Yellow Shirt, Bright Green Shorts, and Red & Black Compression socks could make such a fashion statement to get that kind of attention. And YHC thought that the fashion police was only after the F3 Khaki Short Fad.

    Announcements:

    T-shirts for Gridiron and SOT should have been shipped this week,

    Pre-orders for 45MoM and noToll are available to order — http://f3.mudgear.com/collections/va-richmond

    Next Saturday at Dogpile, Sippy Cup’s VQ — A writer for the RTD will join us for the workout. Let’s get as many people as we can to join the workout!

    Regular Workout Schedule:
    http://f3nation.com/schedules/richmond-va/

  • Brick fest!

    A lucky 13 posted for the morning ritual at Mary Munford.  Treats were promised and treats there were, in the form of hand made bricks from the 1900’s.  Two per PAX to accompany them on their beatdown journey today.

    The Thang:

    Mosey to field for warm up COP, welcome a disclaimer.  All in cadence.  20x SSH, 15x merkins (on bricks), 20x Dying Cochroaches, 25x Imperial Walkers.  Mosey to line of 11 Trees for …. you guessed it 11’s.  Start with 10 Lt. Dan’s and 1 Squat Jump with bricks.  When you complete the 11’s do Brick Burpees until all PAX arrive.  Quick 3 minutes of Mary, in cadence 20x russian twists, 20x alabama prom dates.  Mosey to School saying hello to the Tomatoes on the way.  Next exercise, ascending Triple check.  First round, 1 PAX runs 100 yards and back with two bricks, second PAX does brick curls, third PAX does  brick overhead presses, switch until all have done all exercises.  Planks for one minute.  Round two of Triple check, first PAX does 2 x 100 yards and back with two bricks, second PAX brick tricep raises, third PAX brick fly’s, switch until all have done all exercises.  Round 3, 3 x run 100 yards and back with two bricks, second PAX brick reverse curls, third PAX brick lawnmowers, switch until all PAX have done all exercises.  Round 4, 4 x 100 yards back in forth (no bricks, second PAX peoples chair with 2 bricks overhead, third pax plank on bricks, switch until all PAX have done all exercises.  Mosey to shovel flag 2 minutes of mary, in cadence 20x russian twists (first ten with two bricks, second ten with one), 20 x LBC.  COT with final thoughts by Fudd.

    Moleskin:

    Great to have Goldberg back for his second F3 workout.  He acquitted himself well today, despite the fact that he is battling a hamstring issue.  He showed up just in time, on his bike as he only lives a few blocks from the AO.  We look forward to seeing him at more workouts in the future.  Also, he is a great addition to the team as he is a Dr. and can (maybe) fix the minor aches and pains that he PAX are experiencing?

    Several of the PAX had difficulty with their companions today.  I shall mention no names, but you know who you are.  Despite the rumor that bricks are strong, several of the PAX broke several of their bricks today.  YHC thinks maybe they were trying to lighten their load during the workout.

    Russian twists are a real crowd pleaser.  Although YHC is a huge fan, the amount of grumbling and huffing and puffing goes way up when Russian Twists are called.  For some reason, they seem to  be the achilles heel of a majority of the Richmond PAX.  Must mean we should do more and more of them going forward.

    TYA was on the brink of having a wardrobe malfunction this morning.  He broke out his 1980’s short shorts for the workout and although they were a crowdpleaser with the tomatoes, they did not keep all appropriate gear in the appropriate place.  Those shorts are now being retired.

    Announcements:

    Tshirts available on the website.  Order as many as you can so we can all get the new designs

    TYA is organizing Rugged Maniac on October 10.  Let him know if you are interested.

    June 6th we are having a visitor at our workout at Dogpile.  Come one and all if you can so we can get some great positive publicity for F3 RVA.

  • Who’s Q? I got it

     

    The PAX was 6 strong as it entered the gloom on a glorious morning.  Reggie continues to watch over the weekly event.

    The Thang

    Mosey to the middle field

    COP

    25x SSH

    25x LBC’s

    26x Crab Cakes

    25x Imperial Walkers

    Mosey to goalpost

    10 minutes of Get & Burps (tap goal post on jump)

    Mosey to rock pile for large rock, continue to tennis court

    Four Corners – Ladder 1-10 reps (carry rock)

    Sumo Squat

    Reverse Lunge

    Prisoner Squat

    Side lunge

    Return rock to pile and mosey to parking lot

    COT

    Moleskin

    It was good to see Clooney back in action at SOT.  Not to mention the extra credit he earned by tapping the goal post of the get & burps.  Bleeder tapping the base of the goal post does not count.

    Speaking of Bleeder he almost pulled off the Jimmy Snuka flying EH this morning.   We are hopeful to see Keith at a workout soon.
    YHC picked a much too heavy “boulder” for the Four Corners workout.  What was supposed to be a leg session turned into an arms & back workout.  Sometime the best laid plans ……

    Wilson & Bleeder swapped elite level athlete positions today.  Bleeder at the front and Wilson hung out with YHC.  Thanks Wilson.

    It should be noted that the rock carrying exercise was a demonstration of the extra lbs YHC carries on a normal workout.  Eat healthy fellas

    Our Hero, otherwise known as Fudd, was contemplating if getting out of bed this morning was a good idea.  I’m not sure if the workout was tough enough for an Elite International Athlete but after a slight jab at Bleeder’s lunge technique and the size of his “Rock” which according to news reports was the approximate size of TYA’s stone, it appears all is ok in the world of Fudd and everyday people.

    Toga is still trying to get back in F3 shape, good idea to keep coming cross the river.  Good luck taking on the guys in the Sandhills.

     

    See you next time!

  • Memorial Day in Northside RVA

    A hearty group of 10 posted for on a beautiful Memorial Day.  Most were new to the Linwood Holton Elementary School AO – glad you all made it.

    The PAX paused for a moment of silence to remember the fallen.

    The THANG:

    COP near Laburnum / Hermitage intersection with 20 SSH, 20 Imperial Walkers, and 20 Don Quixotes followed by 15 Burpees OYO.

    Jog to the front field at the school for circuit – First stop: 30 Prisoner Squats followed by Bunny Hop to next stop; Second stop: 30 two count Freddie Mercury moves followed by lunges to the next stop; Third stop: 30 two count Donkey Kicks from plank position followed by a jog to the first stop.  Rinse and repeat for three total rounds.

    Jog to the bus circle.  PAX lines up in plank position.  Person at the end of the line Bear Crawls to the front of the line.  Three rounds.

    Mosey to back field and line up on east side.  Complete 30 two count Hello Dolly moves OYO, hop up and high knee across the field.  Complete 30 two count Mountain Climbers, hop up and complete Butt Kickers back across.  Repeat once replacing runs with Karaoke across and back.

    Stroll to garden area for Dirty McDeuce with 12 each of Carolina Dry Docks, Flutter Kicks, and Alabama Prom Dates in cadence.  Rinse and repeat for four total rounds.

    Return to front of school for Burp Circle.  PAX planks up in a circle.  One PAX member completes 5 Burpees and runs a lap around the circle “tagging” the next in line until all have completed the exercises.  Finish with a little planking on elbows.

    COT.  Earthworm took us out.

    MOLESKIN:

    A nice breeze kept our line of ShovelFlags waving for the duration of our workout.  YHC would post a picture but apparently I don’t have permission or can’t figure it out.

    There were no complaints concerning the 7 AM start.

    We found a new use for the bus circle.

    YHC made an on-field decision to refer to Alabama Prom Dates as Hip Thrusts so as to keep TYA from having to explain the exercise name in the car on the way home.

    Toga apparently has strong command of the Johnny Cash song catalog.  The Burp Circle took two songs by YHC’s count.  Will seek to go deeper into the B sides in future workouts.

    Thanks to Earthworm for the thoughtful message at the end.

    Had our first Northside Coffeteria at Stir Crazy on MacArthur Avenue.  Will do this again soon.

    Hope the rest of F3 Nation had a good day.

  • I hope Bleeder doesn’t lose his keys

    10 motivated and dedicated PAX posted for a beautiful beatdown on this Tuesday morning.  Weather was sunny and 70, perfect for an F3 workout.

    The Thang:

    Start two minutes late.  Mosey to middle parking lot for a Warmup COP, all exercises in Cadence.  SSH x 20, Merkins x 15, LBC x 35, something else x 20.  Mosey across parking lot towards poles, along the way stop for 5 burpees OYO.  Tom Brady pole smokers x 20.  Mosey to corner of soccer field.  Four corners, first corner 10 merkins, second corner 10 Freddy Mercury, third corner 10 Burpees, 4th corner, 10 Sumo Squats.   OYO AMRAP (Hey how bout that F3 Lingo) in 10 minutes.  Mosey to parking lot.  Four corners in the parking lot, same four exercises, OYO and AMRAP in 10 minutes.  Mosey back towards shovel flag for 6 mintues of Mary, dealers choice, all in Cadence.  Wison’s wife’s spaghetti party x10 on each leg (Swirly), 15x WWII situps (Ricky Bobby), 20 x Rosalita’s (Splinter), 30x LBC (Lugnut)….I am sure I missed one…but I take “respect” excuse.

    Moleskin

    The PAX all were asking at the beginning who had the Q for the morning.  For those who looked on the spreadsheet it said Johnsonville, but he was no where in site.  YHC had chimed in yesterday that if no-one had the Q today, I would take it, so off we went.  Unfortunately, I did not step up to the plate until two minutes past 530, so the PAX were cheated out of two minutes of workout today.  I will make it up to you all next time.

    Several suspicious looking characters were hanging out in the park early morning today.  When Swirly and Wilson showed up first, they noticed the guys and promptly hid their keys, while the suspicious characters were watching, next to their tires.  After having a few minutes to think about it, it was decided that it probably was not a good idea to hide the keys in our usual place today.  As a result, we all put our keys in Bleeder’s trunk for security.  I did not realize until halfway through the workout what a risk we had all taken.  We were all now stuck if Bleeder lost his keys.  Panic set in, but was unwarranted as Bleeder made it through the entire workout with his keys.

    Four corners with the sprinklers running made for an interesting (little wet) morning.  On our first pass along the long side of the field, Brain Tumor set the tone and ran right into the stream of water, less than a few feet from its origin.  After having seen that, no one else tried to avoid the water for the rest of the exercises.  YHC got a soaking while doing Burpees on corner 3 the second time through.  Some of the mumble chatter at the end of the workout indicated that the sprinklers gave a needed respite from the heat and humidity of the morning.

    Announcements

    Normal workout schedule this week

    October 10, the rugged maniac is returning to RVA.  YHC is putting together a group for the event. So far Wilson, Oyster, Bleeder (and family) and TYA (and family) are hard commits.  Let me know if you are interested and I will reserve a slot for you.  Cost is $41.

  • GridIron — A Circle of Two

    Two posted at #GridIron from the outset.  Johnsonville planted a VF and took the Q following 6 weeks or so of recovery from (yet another) injury.  Chum Bucket joined in a bit late after posting at #DogPile.

    THANG:

    Form a #CircleOfTwo COP.
    SSH x 50
    Merkins x 15
    Deep Slow Squats x 25
    LBCs x 30

    Mosey to Grassy Knoll for 10 minutes of Burpees.

    Mosey around baseball field to grassy area above track.  Form a #CircleOfTwo COP
    Merkins x 15
    Mountain Climbers x25
    Leg push downs x25
    800m run around track

    Bear crawl up and down hill in front of track (Chum Bucket joining the PAX in the middle)
    People’s Chair against trees
    Jump Squats in cadence x 20
    800m run around track

    Alabama prom date x25 (right by Pouncey Tract Road)
    Carolina Drydock x20
    Protractor
    800m run around track

    LBC x25
    Dolly x25
    Leg Push Downs x25
    Mosey to VF.

    COT

    Moleskin:  Jville pulled out some 800m intervals to mix things up a bit.  Although Earthworm did not condemn the running outright, he did promise Jville that next week will involve 100% ground-and-pound work in front of the pillars of pain.  The the 10 minutes of burpees has become a mainstay warm-up routine at #Gridiron, and is loved and adored by all.  Jville and Earthworm were happy to have Chum join in after #Dogpile.

    Great job keeping the #Gridiron circle unbroken while a number of regulars spent their holiday weekend away!  FEBA

  • Where is the light marching down the road?

    8 strong and fast posted on a perfect running day in RVA.  Weather was 50 degrees and clear with the sun beginning to rise when the run started.

    The Thang:

    All PAX proceed to Grove Avenue.  Right on Grove and run to Grove and The Boulevard.  Turn around at The Boulevard and run back towards Three Chopt.  4 mile loop, run to Grove and Wisteria and turn around, 5 mile loop run to Tuckahoe and Grove and turnaround, 6 mile loop run to Grove and Maple and turnaround, 10k+ loop run to Three Chopt and Grove and turnaround.  All run back to Grove and Commonwealth and back to the shovel flag.

    Naked Moleskin:

    Bleeder changed up the attire and did not post in his Khaki shorts with brown belt and collared shirt today.    Bleeder was in more traditional F3 attire, ready for speed and the run.  He is quickly looking to jump under the 10 minute per mile mark.  Today’s run came in at just above at 10:01 per mile.  Next week he will certainly reach his goal.  It is just a matter of time before Bleeder is challenging the PAX in the 9 minute range.

    Progress on a week to week basis seems slow, but when looked at over a long period of time, it is truly remarkable.  On his first run, Bleeder could barely lift his legs off the ground and now is ready to eclipse the 10 minute per mile barrier.  Swirly has moved up groups (from doing 4 miles to 5) and was leading the pack of folks in the 8-9 minute per mile range for a few miles.  Saab and Marv both knocked out a 10K+ in under 45 minutes.  Great job out there today.

    For the first time in a long while, the PAX did not see the usual headlight coming around the corner at 5:25.  The entire group was looking towards the corner of Commonwealth and Cary waiting for the familiar site.  Sippy missed the run for the first time I can remembers since he has started.  Because of the long holiday weekend, many of the usual running PAX were missing today.  All present missed the others today and look forward to seeing them back out there again next week

  • One final hurrah…

    6 PAX posted for a chilly but beautiful Saturday morning at the Carillon in what would be Orville’s F3 swan song #sademoji.

    THE THANG

    Mosey to Carillon Traffic Circle
    COP
    SSH x25
    Windmill x15
    LBC x20
    Burpees x15

    Mosey to amphitheater
    Bunny hop up, jog down
    After 1 minute, hold elevated plank (feet on stone steps)
    Shimmy 10 paces right, 10 paces left (still in a plank)
    10 Merkins
    Rinse & Repeat

    Mosey to Carillon steps
    Bunny hop up steps, lunge across, jog down opposite steps
    10 flutter kicks
    Rinse & Repeat for 5 minutes

    Mosey to wooded pasture
    Hold plank for 45 seconds, tag 10 trees
    Hold plank for 30 seconds

    Mosey back to Carillon steps
    Bunny hop up steps, bear crawl across, jog down opposite steps
    10 mountain climbers
    Rinse & Repeat for 5 minutes

    Mosey to Field for The Beast:
    Spider Man Merkins
    Hello Dollies
    Lunge jumps

    Mosey to the Bars
    10 seconds, as many reps as you can (pullups)
    10 seconds, as many reps as you can (dips)
    Quick uphill sprint set
    20 seconds, same as above

    Mosey back to traffic circle for 2 Minutes of Mary
    Rosalita x20
    Freddy Mercury x20
    Backwards Plank, lifting each leg for added beatdown

    COT

    Moleskin
    Fortunately for Orville, Chum Bucket was there to remind him that Hello Dollies and Rosalitas are not the same exercise. Initial burpees got the PAX a bit winded, but folks rounded into form by the time we hit the amphitheater. T-claps to Goldberg for making it through a tough first workout. Also T-claps to Bambino, as this was only his second F3 workout ever. Keep up the hard work, fellas.

    Alas, my time with the faithful PAX of Richmond is drawing to a close. The light of my life and I are headed west, probably into a sunset. Oregon awaits, and we’ll be moving out June 1. T-claps to everyone I’ve had the pleasure of running, sweating, and burpeeing with over the past 8 months! Keep it going strong, and if you’re every in the Portland area let me know and we’ll knock out a few merkins together.