Category: Richmond, VA

  • Whoopsie Q

    16 warriors braved the morning dew and embarked on a 3.3 journey which took us through the enchanted forest to soak city and the short pump orbital. The temperature was 70 and sunny and it went something like this-

    Mosey to the cement pad-

    Warm-a-Rama 

    25 side straddle hops

    10 Don Quixote 

    15 imperial squat walkers 

    10 merkins 

    25 Freddie mercuries 

    Mosey through the enchanted forest 

    Orbital loop-

    10 merkins take a lap

    20 merkins take a lap

    30 merkins take a lap

    40 side straddle hops take a lap

    50 air press take a lap 

    60  Mountain climbers take a lap 

    70 shoulder taps take a lap 

    80 higher knees take a lap 

    90 Freddie mercuries take a lap 

    100 LBCs take a lap 

    Long mosey home around softball field- car shopping at Nissan and past the cement pad back to the school! 

    few hiccups- forgot I signed up as Q. 4 count imperial walkers and one got lost in the enchanted forest..

    Thanks for letting me host this beatdown!

  • There’s a loop in there somewhere

    7 gentlemen, including 2 that have not posted in a while, showed up in the mist to generally run in the direction the Q called. Quick instructions to get the most out of the hills for 4 or 5 milers. 4s go straight down Mt. Midlo into the Grove and up to Coalfield, loop back around the median and repeat the hill then return to the start. 5s start around on Midlo to Woolridge then to the Grove and do the same hill repeat, add as many Mt. Midlo repeats as time allows (is was 3).

    Great to have Rosetta and Greenbow back out to get some miles. Greenbow is working off some plantar fasciitis and has a stretch that my joints and muscles would not allow. Boberry is a machine and is coming off a 100k relay but still wanted to come up to add some miles to the week to prepare for his 8-hour run fest in October. Somehow Rosetta keeps the conversation going on the uphill part of the repeats after not running for months.

    Got a few things kicking in the coming weeks, come join in the fun for one or all of them:

    • Elle Woods is hosting a family friendly get together this Saturday, 9/13, afternoon, 3pm – let him know if you can make it
    • Sept 20 – 11 Years of F3RVA – Dogpile – more info to come
    • Sept 26 8pm to Midnight-ish – Evening Ruck with Crabgrass and Friends – See Slack for details

  • No overhead cover needed

    3 men posted on a breezy, cool morning expecting some rain so the PAX went to the bus loop to use the overhead cover. Lucky for us, the rain held out until the end.

    COP – variety of warm ups

    Triple check – P1 squats, P2 lawn mowers, P3 timer mosey to basketball hoop and back

    11s – kb swings and clean&jerks

    Some GRAMS to close out

    Numbers, names, Surf n Turf took us out

  • Not quite triple check numbers

    Eight men emerged from the gloom and followed YHC off to the Carillon, which is still unobstructed by construction materials and fences oh so many months later, looking for a place to circle up and tell stories. This is what they found:

    COP: SSH, Helicopters, DQ’s, IW’s, Copperhead Squat, DMH, Merkins, LBC’s, APD’s, all IC

    Stroll from the Carillon to the opposite end of the field and do five merkins at every light pole down to Condie, plank for the six, cross the street, and perform a burpee at each light pole on the opposite side back to the field.

    Meander over to the triangle for a couple trips along the vertices: 1 – bear crawl, 10 jump squats, 20 american hammers, 10 merkins; 2 – lunge, 10 dry docks, 20 WWII’s, 5 burpees

    Hustle over to the amphitheater and partner up for Dora: 100 HRM, 200 american hammers, 300 SSH

    Jog back to the flag for Mary and stretching

    Numbers and names

    Announcements: F3 RVA 11 Year Anniversary convergence at Dogpile on Sat 9/20 at 7:00am

    Sippy Cup has the Dogpile Q next week, 9/13. Rumor has it he is having a birthday…

    Continue praying for Charlotte and her family and Upchuck told us about his cousin Jimmy who left this world last week and by all accounts leaves behind a legacy of adventure, exploration, and living a courageous life and will be missed by everyone whose life was touched by him.

    Thanks as always for letting me lead. SYITG.

  • Push Yourself, Don’t Kill Yourself

    It was a Fab Five at the football field at Goyne Park for the 2025 IPC Week 1 workout. This workout was simple, but an absolute beast!

    2 Thrusters with the Cindy

    2x 100 meter sprints

    Then add 2 reps each time. Score is the last rep count completed.

    Lots of options for modifications

    Thrusters can be modified to any exercise with or without a Cindy

    You can go all out sprint, mosey, walk, bear crawl, crab walk, Farmer’s Carry. Reduce the distance. Options are endless. You versus You!

    Great job by the PAX this morning. YHC was pumped after this one! Some others, maybe not so much. But we were all better for being there!

  • Cool Runnings

    5 Runners and 2 ruckers enjoyed cooler temps this morning at Atlee HS.

    Runners did a out and back loop that went around the schools, into Taylor Farms, the crossing Atlee Station into Chickahominy Oaks heading up and down the hills on the back of the neighborhood finally return back the way we came. The lead runs got from 4.75 to 5 miles in while second ground got in 4 miles

    Ruckers did their thing with loops around the school for 2.5ish miles

    SPIT ON THAT!!

  • Hell(icopter)’s Bells

    Did you know that an Apache Helicopter’s chin mounted autocannon is slaved to the gunner’s helmet. So wherever the gunner looks, the gun points.

    The PAX came out to The Old Hundred for a beatdown and, unbeknownst to them, a lesson in helicopters. Speaking of which, did you know a helicopter can land safely even with a complete engine failure. It is called autorotation.

    After a quick mosey around the parking lot, we started with Side Straddle Hops, helicopters (of course), Dead Man Hang into cherry pickers, and then got to know a couple of wives before getting to it.

    First up was some Tabata cycles. Tabata is a 4 minute workout alternating between 20 seconds of exercise and 10 seconds of rest. And while we are learning things, did you know that the blades of a helicopter’s rotor actually change their pitch within a single rotation. This allows helicopters to maintain control in all three axes: Pitch, Roll, and Yaw. Anyway we did 4 Tabata cycles: Shoulder presses, Goblet Squats, Skull Crushers, and WW3s.

    Next we moved to the bus loop. YHC had originally planned to do this next part using the 5 corners of the building (as viewed from satellite imagery) but figured it would be too confusing for the knuckledraggers in this PAX so we used the bus loop instead. Start at one end of the bus loop, do 5 reps of an exercise, run to the other end of the bus loop with your bell, and do 5 reps of another exercise, then back and do another and so on. We did 5 exercises: burpees, piledrivers (a goblet squat, shoulderpress at the bottom of the squat, stand up, shoulderpress at the top. That is 1 rep), KB Swings, Deadlifts, Curls. We ran that one back and slow-seyed back to the parking lot.

    5 minutes remaining, Circle of fire which conveniently ended right before Warby. Announcements: Iron Pax on Thursday is a 50 minute workout so it will go from 5:30-6:20, stretch beforehand. When you arrive, grab a coupon from the trunk and head to the track. Mini CSAUP later this month, see Crabby for deets. Bring lightly used clothes for our homies in Kenya to Nancy or another one of the New Market chaps and they will dump it on his lawn for his M to clean up. COT and we are out of here. Hope everyone had fun. Oh and by the way, did you know that the tail rotor on a helicopter is there to provide counter torque to counter act the torque of the main rotor. The reason that helicopters with two main rotors (like the Chinook cargo/transport helicopter) don’t need a tail rotor is that their rotors are counter rotating (they spin in opposite directions) so they cancel out each others torque.

  • He’s Having a Baby

    Eleven port-o-jon fanatics huddled in our favorite Tuesday morning gathering spot for this 9/9 edition of Spider Run. After warning shots were fired on multiple slack channels yesterday, to minimal grumbling, brief instructions were offered. Only one dissenter today. By all accounts he still had fun.

    The Route

    • West around the baseball field and through New Fraternity Row
    • Supposed to be a right on Ridge Top (which is actually Hampshire right there) but we missed it so we took a right on Shrewsbury, then left on Ridge Top
    • Collect the 6 at Chandler
    • Intervals
    • 2x up Chandler
    • 2x up Ridge Top
    • 2x up Chandler / Gardiner
    • 1x all the way to the top of Chandler
    • Mosey BTTVSF via Gardiner, Wheeler, Hampshire, New Fraternity Row, etc

    Numbers, names, announcements, YHC took us out.

    Announcements

    • Birthday weekend for Sippy. Come to RAMM for promised uncharted territory or DogPile for a celebration.
    • Glad to see TYA back on the bike
    • Prayers for Marv’s dad
    • 9/20 convergence for 11th anniversary

    Moleskine

    Mumblechatter was quite high today as the grouped up format of intervals is conducive for conversation. Someone in the PAX was pleased that the first interval had a blue box. This resulted in a few recovery interval discussions of airtag placement in blue boxes and whether that was a good business model.

    Marv and Bodos brought out the dueling scripture metaphors during COT today. All EF Hutton could come up with was an infection reference.

    Hopefully all that are on the mend recover quickly! SYITG.

    Splinter out.

  • Heartbreak Mockumentary

    18, yes that correct, 18 joined for this weeks Heartbreak Ridge.

    0530 we stepped off with and 0530 and 22 seconds Fudd comes rolling in. Mosey over to the front of QMS for COP. After each exercise we completed 1 Burpee.

    Mosey over to the front of Bus Loop and continue a couple exercises. Mosey over to the from of Pemberton and complete. Couple exercises. Mosey over to the PES Bus loop.

    Get in 2 lines of 10: First line Bear Crawls to each Pole and does 2 Merkins, continue all the way to the 15th Pole. Group 2 starts when group 1 makes their way to the Third Pole.

    Get in groups of 3 or 4 and grab a Block. P1 Bernies up the Bus Loop and runs back. P2 does Curls, P3 Squats. For the groups of 4 P2 does 5 Curls and hands the Block to P4.

    Gorilla Shuffle up the Bus Loop. Face school for 7 Poles, face street for 8 Poles.

    At the top of the Bus Loop get in 2 lines again. Bear Crawls to the each Pole and complete 10 WWII’s. When finished grab a Block and complete 10 Presses and 10 Curls while waiting for the 6.

    Mosey back to the front of QMS and complete 20 Dips and 10 Derkins. Mosey back to the Flag, time is up.

    Announcements – 11th Anniversary of F3 RVA at Dogpile on September 20th at 0700 hours. Westhoe 2nd Lunch today at Noon at Firehouse Subs at Innsbrook.

    Prayer Requests – Continue Prayers for Charlotte and her Cancer. Many Thanks for Gaudi donating his time and talents to helping her wish come true with a Treehouse. He heard about her need and the next day he made the trip to meet Charlotte and her family at Lake Anna with ideas and sketches. Many thanks for his graciousness.

    NMS – YHC thought this morning about bringing some Blocks, but YHC forgot most of them were broken. As cars were pulling into today the idea of 1 Block for every 2 men turned into 1 Block for evert 3 men, and then to 1 Block for every 4 men. It’s great that we also had a recent FNG bring a FNG.

  • What happens when you put a crab, a bear and a gorilla in the same workout?

    13 men gathered at No Toll for an animal-themed workout, courtesy of L. Woods with inspiration from the F3 Nation Exicon. It began with a “crab vs. bear” soccer match, which resulted in the Q getting beamed in the head and side. From there, the PAX suffered through duck & weave, gorilla crawl stations, and a Tunnel of Love. Lesson learned: sometimes the Exicon should stay in the Exicon.

    Warmerama: Side straddle hops, ukranian soldiers, imperial walkers, cherry pickers, LBCs, freddie mercuries, alabama prom dates

    Pay the toll- 20 incline merkins, 20 dips

    COP 1: Warmup: side straddle hops, Ukrainian soldiers, imperial squat walkers, arm circles, lbcs, Alabama prom dates, Freddie mercuries

    COP 1: bear vs Crab soccer: Divide into two teams – one team has to crab walk while the other has to bear crawl. Once someone scores a goal switch. Team that gets scored on – 10 burpees

    COP 2:duck and weave: Pax line up as if doing an Indigenous People’s Run. Pax duck walks and six runs to front by weaving in and out of pax.

    COP 3: gorilla crawl stations: 4 cones 10 yards apart. Gorilla crawl to cone 1- 10 merkins. Gorilla crawl to cone 2- 20 lbcs. Gorilla crawl to cone 3 – 30 squats. Gorilla crawl to cone – 40 side straddle hops. repeat circuit three times.

    COP 4:tunnel of love Pax line up shoulder to shoulder in high plank, six crawls army style underneath to far side.

    Announcements: Nancy Lopez will be collecting running gear for F3 Kenya; September 20- 11 year F3 convergence; ALAMO CSAUP Friday September 26, Grow Ruck first weekend of October, Social at L. Woods this Saturday at 3 pm.