Category: Richmond, VA

  • 4 Miles and One Squat

    One launched from 1230 SPIR at 4:30 in the latest edition of The Clinic. Temperatures were 700 and sunny (ok, maybe only 70). According to the mother goose raising her goslings, the following might have happened:

    3.9 miles with 40 pounds.

    Number, name, and YHC took himself out.

    NMS: when rucking, if a pit stop is required, pack on or pack off? Pax decided it counts as “one squat” if pack is on.

    Announcements: Breaking Bread in August. If old dogs can learn new tricks, you too can do a 3rd F to help others. Sign up today…F3RVA has done this every month for over 10 years. Don’t break the chain!

  • LN Sighting

    Yep, you heard it, Lug Nut posted to River Run. Doozy threw a headlock and up he showed.

    Route – kind of a new route was made up on the fly. Albion to Banstead to Salisbury. Right onto golf course, couple holes out utilize construction home access out to Elmstead. Down to Castlebridge, across the lakefront and up to Kingsmill. Left back to start. 4.2 miles or so.

    Good to have our brother LN back out and catch up. Hot and muggy but the miles were logged.

    -Singer

  • Guess who’s coming to dinner…

    A six-pax plus one arrived for an out and back run up-river (aka heading West)

    NMS: Early best-wishes to Sippy as he prepares for his 3+ month sojourn to merry old England. Also, let’s be mindful of our existing health and the warning signs that we sometimes ignore.

    Route:

    4m- https://onthegomap.com/s/d6d3t1pd.  Left on Riverside Drive heading west.  Take first left and head upward on Southampton.  Turnaround at Old Spring Rd Intersection.  

    5m – https://onthegomap.com/s/9dgrtivg.   Left on Riverside and proceed along river heading west. Riverside turns to Hickory.  Turnaround at Cherokee Rd intersection 

    6m – https://onthegomap.com/s/d7unkst7.  Same as 5M however continue straight on Hickory…  Turnaround at Waxford Rd intersection.  

  • Hoedown has some competition for darkest AO now

    A punctual 10 PAX gathered in the pitch black parking lot of Heartbreak Ridge. We did

    COP: SSH, Don Qs, Ukrainian Soldiers, Merkins, Helicopters, LBCs, Inverse Scorpion kicks. Mosey to truck to grab a coupon and then partner up. Back to front of QMS for partner work. Partner runs to enclosed section and does exercise while other hits reps on the Coupon. 3 Rounds: Presses, Squats, and Swings. Then 3 rounds of Block the Plank to everyone’s enjoyment.

    Mosey to covered area for a pole smoker indian run. Head back to the blocks for another round of partner block work. Block Thrusters, Curls, and Boat & Canoe. Another long extended round of Block the Plank then back to drop of coupons and 1 min of Mary with American Hammers.

    NMS: All the lights in the parking lot, track, and around the school were off this morning making HBR not as welcoming as usual. No summer tourists as they were scared off by the Q sheet apparently. Atilla was quiet this morning, by his standards. Mumblechatter centered around the absence of Pigskin.

    Also if Salt Lick offers you an Acorn, do NOT take it.

  • Bermuda Triangle: Where Miles Go Missing

    Big Rig and Broadway started things off with 2 miles in the minimalist shoes. After about 10 minutes of post-run fellowship, Broadway knocked out his 2 miles and peeled off early, wisely calling it a day.

    Shooter McGavin then joined Big Rig for the second half.

    Warm-up / Movement:

    – 1.8 miles easy running

    – 100 ft walking lunges

    – 10 yd marching Ukrainian Soldiers

    – 50 yd karaoke + 50 yd back

    – 25 yd broad jumps

    – Walk 25 yd

    – Easy run to the playground

    Strength:

    – 5–6 sets elevated full-body dips

    – 5–6 sets of 3 pull-ups

    – Squats

    – Bent-knee calf raises

    – RDLs

    – Nancy Kerrigans

    Wrapped up with a total of just under 4.5 miles and a solid 12–15 minutes of strength work.

    Mumblechatter:

    Broadway got his 2 miles in and wisely called it there, preserving the rest of his day.

    Shooter McGavin stepped in for the second half, proving once again that at the Bermuda Triangle, you don’t necessarily need a plan—you just need someone willing to keep moving.Good work, fellas.

    Good work, fellas.

  • Summer Pilgrimage

    Like a Ninja, YHC appeared from the darkness to shock the socks off F3RVA’s all-time positive vibes guru and 6 other Amelia street walkers.

    Here’s what transpired:

    Quick mosey around the square

    COP – SSHs, Arm Circles, Cherry Pickers, Merkins, Freddie Mercurys

    Mosey to Street Light #1

    Diabolical 4-Corners

    • Light 1 – 5 Mike Tysons
    • Light 2 – 5 Mike Tysons, 5 Pogo Sticks 2ct
    • Light 3 – 5 Mike Tysons, 5 Pogo Sticks 2ct, 5 WWIIs
    • Light 4 – 5 Mike Tysons, 5 Pogo Sticks 2ct, 5 WWIIs, 5 Squats
    • Repeato x10, x15

    Mosey back to Courthouse steps

    • Decline ascending Merkins up steps
    • Peoples Chair for like 7 minutes
    • Incline ascending Merkins up steps
    • Peoples Chair for like 5 minutes

    Finish with Absolution, Annihilation, something like that

    Numberama, Nameorama, COT

    MOLESKIN

    YHC had an itch to get up and head downrange for a change of scenery.  That change and a chance to see our good buddy Hardywood put an extra pep in the step this morning.  Boo Boo’s 4 corners quickly squashed that pep.  If anyone travels to St. Louis, mind your own lawn and keep an eye out for the ladies of the night.  In Cleveland take cover between the hours of 1300 and 1500.

    ANNOUNCEMENTS

    Prayers for Lt. Dan and others in Amelia, plus Speakeasy in DaVille

  • No Toe

    THE CONDITIONS

    Pre-dawn gloom, precious morning light, and a stack of angry-faced logs waiting at the fence line.

    WARMARAMA

    With heavy iron, sharp edges, and lumberjack work on the docket, the Q focused on getting the shoulders, back, core, and legs primed and warm:

    • Side Straddle Hops (SSH)
    • Merkins
    • Carolina Dry Docks
    • LBCs
    • Arm Circles (Forward & Reverse)
    • Raise the Roofs
    • Ukrainian Soldiers
    • Imperial Squat Walkers

    THE THANG

    Phase 1: The Dark Rotation (Dry Run Triple Check)

    While the gloom was still thick, we divided into 3 Triples to master the rotation loop and get familiar with the station switches around the double basketball courts:

    • Station 1: Log Step-Ups
    • Station 2 (The Timer): Basketball Court Lap (Sprint around both courts)
    • Station 3: Ranger Resistance (Abs)

    Phase 2: Introduce the Axes

    As the light started to break, we brought in the steel:

    • Station 1: Wood Splitting at the Fence Line
    • Station 2: Basketball Court Lap (Timer)
    • Station 3: Freddie Mercuries (Abs)

    Phase 3: Dual Log Splitting + Indigenous Court Movement

    To burn out the last of the logs, we opened two splitting stations along the fence while the rest of the PAX executed an Indigenous PAX Run / Indian Run loop around the basketball courts:

    • Court Movement: The moving line cycled through Bear Crawls, Lunges, Alternate Lunges, Butt Kickers, and high knees.
    • Fence Line: 2 PAX actively splitting wood at the two log stations, rotating back into the moving court line as wood split.

    MOLESKIN / COT

    Solid, gritty effort from all 9 PAX this morning. Swinging axes in the gloom is no joke, but the PAX handled the safety protocols like pros, brought the noise, and left it all on the courts. The rotation on the court movement kept everyone on their toes! But No toes were lost in the performance of this workout.

    Prayers for DK and his recurring back spasms. for the pax that aren’t out and we need to recruit and for the impact we’ll make today on some knotty issues in our lives. Keep on splitting those logs gents.

    Bonus: Firewood was distributed and everyone went home with a fresh load for the hearth! Thanks for letting me lead, men.

    AYE!

  • zero min of abs

    cop

    rolled in to what started to feel like the beginning of an autumn morning, but soon realized its still august muggy. dojo style warmup

    thang

    Do 3 sets then take a jog to white box

    Curl x20, Front shoulder raise x10, Clean and press x5 each side, Skull crusher laying downx15, Bench x20

    Romanian deadlift x10, Single leg deadlift x 5 each leg, Squat x15, Forward lunge x5 each leg, Reverse lunge x5 each leg

    Merkin pull thru x 5, lawn mower x15 each side, Upright row x15, Thruster x10, Halos x5 each way

    COT names, numbers, annc, El HeistO lead us out

    Pleasure and privilege to lead you fine gentleman

  • Bourbon, Buffoonery & Abs

    Apparently, there comes a point in every man’s life when technology becomes smarter than he is. For our Q, that point has arrived or he is still drunk from Saturday night’s Bourbon Fest. The Q showed up to the party drunk and managed to leave 4x drunker. He apparently decided that the best way to recover from a bourbon fueled weekend was to make the rest of us for it. According to the bourbon sweating out of his body, this is how it went down:

    Warmup: A bunch of weird stretches and exercises with absolutely 0 attempts at counting

    COP1: 4 Corners prostitute style: APDs w/ 2 second hold at top x 15, WW2’s x 20, American Hammers x 30 and Squats x 40

    COP2: 4 Corners prostitute style: Bent Knee Wipers x 20, V Ups x 30, WW2 Punches x 40, Standing Up Hand Under Legs x 50

    COP3: 4 Corners prositute style in tennis courts: Heels to Heaven x 10, Shoulder Taps x 20, LBCs x 30, Squats x 50

    COP4: Ring of Fire with abs x 5 reps

    Numbers, Names, Announcements (8/21 Hot Ones Challenge at NM Pool 5-8, 9/11 Ruck starting at Alamo) Prayers (Continued prayers for Hermey’s son and benign finding from lung concern)

    Great work by all and expecting to see 6 packs by the end of this evening! Until next time: hydrate, stretch, and for the love of all things holy, hide the bourbon from Dumar (and Da Bear – ask him for further details).

  • *ick check

    Eleven lion-hearted lads left their ladies to battle in the gloom. YHC didn’t sleep well last night, anxious for what dawn would bring. After a rocky start (wrong wife in front of Fudd, how embarrassing!) we set off.

    WARMERAMA:

    • Mosey around bus loop and BTTF to circle up
    • F3 Welcome & Disclaimer
    • Variable IC Reps to get the muscles warmed up

    COP #1: 11s up mount Chaplain

    •  Swings at the bottom
    • Bear craw to top
    • Merkins at top

    COP #2: round robin of reps

    •  10 stations: renegade row, Lt. Dans, american hammers, flutter kicks, KB swings, clean/press, lawn mower pulls, merkins, goblet squats, WWII
    • 1 timer runs to flag and back
    • rotate clockwise
    • Repeato

    Even though the PAX was gassed, we capped the morning with a quick sprint to the front doors and back to the KBs.

    Mosey BTTF for COT:

    • Counterama #11
    • Namerama 
    • Announcerama
    • Closing Prayer

    NMS: YHC had know idea how long the grass was when deciding to bear crawl up Mt. Chap. Reminder to do a tick check if you haven’t already!

    Announcements: (see SLACK!)

    •  Heisenberg VQ 8/27
    • Family friendly pool party at Snuff’s 8/28
    • L. Woods events on slack

    Prayer Requests:

    •  Freezer Burn wedding this weekend, congrats!