Category: Richmond, VA

  • Here Comes the Sun & a Red Corvette

    14 strong posted just before Sunrise, including one LIFO, and one Kotter,
    Nickel Bridge
    The THANG

    Mosey to Circle for some parade Laps

    1st COP
    20x SSH
    20x Mountain Climbers
    20x LBC
    10x Merkin

    Mosey to 2nd COP
    20x Flutter Kicks

    Mosey to 3rd COP
    20x Rosalitas
    NoToll 5 Burpees
    Al Gore Touchdown

    Mosey to Center of Bridge
    50x Deep Knee bends facing east
    50x single leg knee bends each leg

    Watch sun come up to east

    Mosey Back to Other side of Tolls
    4th COP
    Plank & Dead Cock roach

    Mosey to Amphitheater,

    Ten Times
    Run to top, 10X Durkins, on each level Back done, 10x

    Mosey to Carillion
    Triple Nickel with LBC’s

    X’s & 0’s

    Pair up Bolt action, And Plank
    Jog to end of Field, Lunge Back
    Run to the Shovel Flag,

    COT

    Moleskin

    TClaps to Kotter Snowden, Welcome back!

    As we ran the circle a couple of times, to give the Chum(LIFO). Sippy and Swirly gain extra credit for running to the Workout. YHC only put in one mile before the 1st COP- delivering the Blue tooth Speaker the center of the Bridge.

    Running toward the Tolls, several comments were made that they had failed to bring their Passports for crossing the River, YHC informed them that we were only going half-way. With the number of Leg exercises being handed out, Conspiracy inquired if this was part of YHC rehab schedule( That was the case, excellent deductive reasoning there)

    YHC was happy to report that last week’s adventure into Canada did produce a 3rd place trophy for Team Schultz & Co.
    Audi

    As the Ten times “durkinfest” was taking place, it was noted the Conspiracy began to complain that this was a challenging workout(Complain might not be the right word, Asking YHC if YHC had thought about the Exercises beforehand. Gee, running out to the center of the Nickel Bridge with a Blue Tooth speaker to play “Here comes the Sun” by the Beatles before the entire workout, so we could all be watching the Sun come over the horizon at the exact right moment… hmmmm)

    Toga reported that he and Wilson happened to run into each other in the Atlanta airport. Both managed to not recognize each other at first sight, without the F3 gear on and in broad daylight, I guess will all look different(Normal).

    Getting the brand new Stingray Corvette to arrive at the end of the workout for a photo op, YHC had nothing to do with that. It was good to know that Wilson’s knowledge of Corvette’s included it’s current 0-60 time.
    Vette

    Coffeeteria

    Snowden, Chum Bucket, Lockjaw, Saab & Pelosi 5-0 arrived at the Carytown Starbucks for the daily dose of Caffeine and F3 Chatter.

    Announcements:

    Hardywood Four Miler tomorrow 5:30
    If you want to order a F3 RVA T-shirt you will need to do this today for Source of Truth and Gridiron.

  • Pick your poison

    10 strong and fast posted for a Friday morning run, including one Friday Run New Guy and one FNG.  Weather was a little chilly for this time of year, but perfect for a run.

    The Thang:

    Pick your poison – 4, 5, and 6 mile loops with a .3 mile extra credit at the end.  Everyone head towards Grove and take a right.  4 mile loop run to Sauer and turnaround, 5 mile loop run to Thompson and turnaround and 6 mile loop run to Roseneath and turnaround.  All run to Three Chopt, turnaround and head back to shovel flag.  For extra credit run the long way around the school.

    Moleskin

    The PAX continues to get stronger and stronger.  Swirly stepped it up and tackled the 5 mile loop for the first time.  Great job Swirly, everyday out there you are getting stronger.  Despite running the longest loop and the extra credit, Sippy beat all PAX back to the shovel flag.  It does not seem like you can send him far enough.  The five mile crew was paced by Pucker and Saab.  Both were first time Friday run guys but proved that they can push the pace.  Bleeder continues to improve weekly.  He and Wedding Singer ran the last of the four miles together and could not be caught by the five milers.

    During the naming ceremony for all FNG’s Brain Tumor continues to point out that the name Hemorrhoid is still unused.  Luckily today’s FNG avoided getting this name.  Hopefully this name will go unused for quite a while.

    Sippy let YHC know that his six mile loop was not actually a six mile loop, but closer to 5.5.  I will get the bike out this Sunday and remeasure each of our routes and get an appropriate turning point for Sippy.  We may have to send him all the way to the eastern Henrico county before he has a longer enough run!

    Announcements

    Hardywood 4 miler on Sunday.  F3 booth at packet pickup will be manned from 1230 to 430.  Let get out there and EH some new PAX.

    T-Shirts are on sale on the website.  Log in and get yours asap.

  • Fantastic 50!

    The Thang

    17 came out this fine morning for a little shake and bake in the gloom!  The warm-up count and cadence was a little off due to the extreme overnight aging of the QIC and first time Q jitters.  One (FNG) Oracle- posted and received a good first timer beat down.  Hope he won’t be one and done!

    Mosey to trees @ corner Grove and Commonwealth

    COP

    Fantastic 50
    25 don Quixote
    25 side straddle hop
    15 LBC
    20 Imperial Walkers
    25 side straddle hop

    Mosey to street

    Double Applesauce – Indian run to Cary Street

    Mosey to Tennis court

    Fire

    2 man team – 50 yard sprint drop for 25 merkins

    Bear crawl back

    25 sit-ups w/pax holding feet – switch

    Repeat

    Mosey to field

    Whamo-run

    line up – Frisbee thrown – sprint until it lands then lunges to reach it

    repeat with 1st pax to get there choosing next exercise

    Lunge, bear crawl, crab walk, backward run, deep knee bends, karaoke, Imperial Walker,

    burpee jump x2

     

    Mosey to building

    Triple check

    X3 – Sprints, people’s chair, plank

     

    6 minutes of Mary

    50 LBC

    Superman

    Flutter kicks

    Rosalita

    Mosey to Shovel Flag

    COT

    Moleskin

     

    The double applesauce run quieted the pax after figuring out – if you ain’t first your last!

    Brain Tumor begged “don’t you put that kind of evil on me!” during the fire workout.

    Lugnut was almost decapitated by Pucker in the Frisbee run.  Chinese 5 hour glow in the dark chemicals only lasted 5 minutes.  Who would have thunk.

    TYA received the shout out in a professional manner and proceeded to give 5 minutes of Hail Mary!

    All in all, the pax did a great job!  Thanks for all the respect on my big day!

  • Surprise, surprise, surprise

     

    5 strong men posted to the Gloom, here’s how it went down

    The Thang

    Mosey to the field behind the school

    COP

    20x SSH

    25x Hillbillies

    20x Crab Cakes

    30x Little Baby Crunches

    Mosey to the track

    Joey Logano

    4 laps around track, each corner do 40 lbc’s

    Leaders rotate back to last guy each lap

    40 hello dollies

    40 deep knee bends

    40 carolina dry docks

     

    Triple Nickle

    Moses Malones

    step jumps (on tire)

    jog around press box

    Mosey to parking lot

     

    Johnny Cash

    Rotate through Pax (2x)

    COT

    Moleskin

    BT was a little disappointed when he realized Ricky Bobby was not posting on his big day.  Tomorrow Baby!

    Welcome to Chum Bucket for posting at SOT for the first time.

    The Pax stumbled upon a surprise guest in the press box next to the football field.  YHC returned to the AO this evening and left a couple of items that might help a brother out.  We’ll see what happens.

    Hardywood 4 miler Sunday afternoon 5:30 p.m.

    See you next time!

     

  • EH Q Fail

    Brain Tumor was EH’d to Q at yesterday’s Punisher. I guess the headlock wasn’t strong enough….it was a soft commit, anyway. No matter, the F3 Richmond Pax is resilient and strong and any number of us can pick up Q at a moment’s notice. Here’s how 13 Faithful stayed fit and sharp at this morning’s NoToll:

    The Thang:

    Mosey 100 ft to COP (thinking BT might show):
    20 Mountain Climbers
    20 Slow Bending Squats
    25 LBCs
    25 Imperial Walkers

    Mosey to Robious and back to parking spaces under light:
    The Lindsay (40’s): Rocky Balboa + Sky Boxes

    Mosey to Basketball Court:
    King of Hearts:
    Regular Suicide
    Bear Crawl to far side
    Crawl Bear to far side
    Backward Suicide
    Plank-o-rama (including Wilson’s Lasagna Party)
    Karaoke Suicide

    Mosey to Soccer Field:
    11’s – Full width w/ 1 exercise at each width
    Monkey humpers + Merkins

    Mosey to parking lot:
    4 MOM
    25 LBCs, Wilson’s Spaghetti Party (10 each side), 20 Freddy Mercuries

    Mosey back to shovel flag for COT.

    Moleskin:
    Tough workout today…lots of running. The PAX looked good. Well done, gents.

    The PAX was also very quiet today…both before and after the workout. I guess the atmosphere felt a bit deflated without Fudd.

    Order F3 Richmond Gear: http://f3.mudgear.com/collections/va-richmond

    Ricky Bobby = 49 years + 364 days. Respect.

    Hardywood 4 Miler this Sunday – Look out for the F3 tent on Sunday and Bleeder spreading the good word.

    Earth Day 5K 2016 – Sat April 23, 2016.
    Questions? Talk to Wedding Singer

  • What Curb Crawls?

    Nine showed for this morning’s Punisher experience.  The heavy rains halted long enough for the PAX to get in some solid work like so:

    Mosey to the rear blacktop for COP with 20 SSH, 15 forward and back arm circles, 15 mountain climbers, and 15 standing mountain climbers.

    Run past old house, around gardens, and return to the front parking circle.

    Commence 1K5K – pick a partner and take turns running and completing exercises – 100 prisoner curb hops, 200 decline wide-grip merkins, 300 flutter kicks, and 400 LBCs with the fastest among us working back down from 400 LBCs to 300 flutter kicks and so on.  Running path led out to Hermitage Road, a right along the sidewalk to the start of the gravel road entrance near the rear of the school and return.  Last leg of running – of about 6 total – comprised of 3 circles of parking lot.

    Return to ShovelFlag for one round of Ring of Fire.

    COT

    Moleskin:

    Nice showing for second meeting at Holton – some more folks from the F3 Richmond family kicking the tires this fine Monday morning.  Had a nice vibe no matter the moisture and humidity.

    Welcome FNG Splinter – headlocked by Fudd.

    Enjoy the 1K5K set-up – thanks TYA.  There was a lot of grunting during the decline werkin portion of the program.

    We’ll finish the curb crawling another time.

    Enjoy the week!

     

  • The Towering Inferno Part Deux

    11 with an FNG posted for a beautiful Spring morning at DogPile. Here’s how it went down:

    20 ssh, 20 mtn climbers, 15 sit-ups, 10 clerkins, 20 hillbillies, 20 don Quixote, 15 sit-ups

    Mosey to VITA course for one loop stopping at every apparatus for alternating 5 burpees and then 10 merkins.

    Mosey to base of carillon for The Towering Inferno part deuex. Run up steps and wheelbarrow across landing, run to bottom and carry partner to planters. Flapjack with each partner completing each exercise 4x

    Mosey to pull-up bars for: 5 pull-ups, 10 diamonds, 20 sit-ups, 5 chin-ups, 10 diamonds, 20 sit-ups, report 2x

    Mosey back to parking lot for 6 MoM: 20 flutter kicks, 15 leg raises, 20 rosalitas, superman x2

    Moleskin:
    Festivities were delayed as Fudd sent a prelaunch text that his slumber had run long. YHC did a quick revision to warm-up in the parking lot for a decent amount of time but still no Fudd. Mr. Sandman finally appeared while we were running the VITA, and the people rejoiced.

    As we stopped at each “apparatus” for burpees or merkins on the trail, it occurred to the Q and the PAX that there were a lot more stops on the trail than anticipated. YHC took the grumbling as a good sign and will use this again.

    Special welcome to FNG Garbage Plate. That one required a Google search to explain the reference. It must be a Yankee thing.

    Sincerely,
    Toga

  • Ground Work

    After the 0640 PreGame, four of the PAX were fully prepared to put in some work at the GridIron. All were eager to hit the ground running, but YHC mixed things up a bit. The PAX hit the ground … but then pretty much stayed there for the next hour. Pure courtesy, of course, as there was genuine concern that our faithful DogPile Double-Dippers might otherwise endure another week of trying to locate us at our expansive playground. Success was achieved as we added 2 Double-Dippers at the mid-way point.  So here’s how it went:

    The Thang:

    COP: X25 SSHs, X25 Rosalitas, X25 Dollys, X25 LBCs, X25 Don Quixotes,
    X25 Imperial Walkers (virgin cadence by Cheetah!), X25 Merkins, X25 Partner Leg Throws (“PLTs” f/k/a Prisoner Leg Push Downs), X25 Merkins, X25 PLTs,
    X25 Merkins, X25 PLTs, X25 Merkins, X25 PLTs

    Mosey over to Pouncey Tract Park paved loop and to the picnic tables under the pavilion.

    COP (approximate description follows, and almost certainly out of order):

    Dips – rapid fire, 4 sets of X25
    X25 Rosalitas, X25 Dollys, X25 LBCs
    X25 Merkins (OYO)
    Dips – rapid fire, 4 sets of X25
    X25 Rosalitas, X25 Dollys, X25 LBCs
    X25 Merkins (OYO)
    Dips – rapid fire, 4 sets of X25
    X25 Rosalitas, X25 Dollys, X25 LBCs
    X25 Merkins (OYO)
    X25 LBCs, X25 Dead Bugs, X25 Alabama Prom Dates, X25 LBCs, X25 Dead Bugs, X25 Merkins/Carolina Dry Docks (OYO)
    Four sets of X25 Partner Leg Throws
    Dips – rapid fire, 4 sets of X25

    Mosey to side walk area adjacent to parking lot

    Four sets of X25 Partner Leg Throws and spill over into parking lot.

    COT:
    It was observed that the 3rd F initiative now in its fifth week, and positive discussion ensued.  YHC Qed the 0640 PreGame on leadership lessons of Solomon and Johnsonville shared a couple of his takeaways – effective leaders must seek wisdom, including that which comes from sage colleagues; and they must be vigilant at all times (no guard dropping); that wealth and prosperity may be a byproduct of successful leadership, but certainly not the purpose.

    Moleskin:
    The usual fare with announcements and encouragements. Again, some DogPile Double-Dippers (Conspiracy and Wilson) posting to the GridIron – TClaps

    Return posting by Groh – TClaps for some solid work.

    It was observed that there was more hip muscle stretching than normal among the PAX.  Note to Brain Tumor: not enough Alabama Prom Dates.

    Despite the Diaspora, two of the PAX enjoined the standard excellent 2ndF at the Daily Grind.

  • Jedi Master Loose Goose Exhibits Jar’Kai Tactics

    Eight of the faithful posted at Mary Munford ES on a wet Friday morning to put their bodies through the paces.  Johnsonville planted a VSF and took Q.

    THE THANG:

    Indian Run 1000m warm up.
    5 x 1000m intervals OYO with 2.5 minutes rest in between.

    COT

    MOLESKIN:

    There seems to have been a mild expectation on the part of the PAX of a gentle 3-4 mi. run this morning.  Like TYA the prior week, Johnsonville decided to dish out some speedier work for the overall betterment of the PAX (or maybe just himself).

    Loose Goose showed up with a pair of colorful light sticks tied to his waist, evoking numerous comments about his Star Wars costume.  Nice try Loose Goose, but we are not about to rename you “Darth Maul” or “General Grievous.”  We are considering chipping in to buy you a headlamp.

    Conspiracy and Sippy Cup were neck and neck on the first interval. Conspiracy suffered some soreness and backed down after that, allowing Sippy Cup to complete the remaining intervals on top.  Toga gave Sippy Cup chase, but he did not pose a serious a threat.

    Oyster, a short-distance sprinting specialist, showed his star to be on the rise.  He layed down a very impressive pace on the final 1000m interval.  Johnsonville edged him out at the very end — but just barely (and not without a fight).

    Good job on the speed work this morning men!

    Upcoming F3Richmond Events —

    • 0600 Saturday — #dogpile / Toga on Q
    • 0640 Saturday — #gridiron pregame 3rd F gut check led by Earthworm laying   down some Old Testament lessons re leadership
    • 0700 Saturday — #gridiron / Earthworm on Q
    • Sunday — Informal trail run or road biking.  Text Jville for input or info.

  • 2:45 – In Memory of Elizabeth Pryor

    11 faithful posted for a dedication workout in honor of Elizabeth Pryor.

    The Thang:

    Mosey to the corner of the school near Grove and Commonwealth.

    COP – quick dedication to Elizabeth Prior who passed in a tragic car accident at 2:45 PM on Monday, April 13th, just on the other corner from the PAX. Plank for moment of silence.

    25 Side Straddle Hops, 20 15 Don Quixotes, 20 LBCs

    Mosey to front field. 2 double sets of 11s (version 1 or 2, not sure) running the distance of the fields and using all 11 of the trees as the exercise points. First exercise is burp merks increasing from 1 to 11 at each tree. Plank at the other end of the field. Repeat burp merk back to the beginning. Second set – 1 hello dolly, 10 rosalitas, increasing/decreasing by one across the field. Plank at the other end. Repeat back across.

    Mosey to the circuit track, 4 corners circuit style. Pull ups set the pace with 10, box jumps on the steps of the school, dips and derkins. two times around.

    Mosey to the tennis courts for 5 minutes of bolts. 5 sets of sprints to the other end, rest, and back.

    Mosey to flag – Superman – two times through acapella.

    The thang:

    YHC’s first Q at Mary Mumford, actually first Q outside of NoToll. YHC felt moved by the story of historian Elizabeth Pryor and the details of her passing from Monday’s accident, and signed up to Q when I noticed it was still open on Tuesday. Every Thursday and Friday the RVA F3 PAX has run by the spot of senseless tragedy, a dedication felt necessary. The workouts were inspired by the time of the accident – 2 double sets of 11s, 4 corner circuit and 5 minutes of bolts. Superman, well, because Superman is awesome when sung to the sweet sounds of The Greatest American Hero. I think the tomatoes actually stopped their workout to watch this comical situation.

    The other name for this workout could have been The Hijacked Q as noted before it began. Swirly had been verbally given the Q the night before due thinking the spot was still open, though it had been filled previously on the spreadsheet. YHC thanks Swirly for his gracious acceptance to give up the Q (after setting up the blocks, guess I know what’s in store his next Q) in order to keep the dedication workout in tact.

    Earthday. 5K. T-shirt. This Saturday. 11:00 AM. I rest my case.