Category: Richmond, VA

  • Block work on the beach

    Traveling with the family for Labor Day and decided to post down range. Working out in the sand is no joke! Attended Sandblox in Surfside Beach, SC for an hour of block work on the beach! Appreciate the hospitality from the F3 Grandstrand PAX members. 

  • F3 Bon Air: The Maiden Voyage

    Bon Iron?

    Intro

    For a while now, an idea has been bouncing around in my head: Why not have a Saturday morning post a little closer to home? Rock N Roll and Dogpile are great, but with more and more PAX showing up at Forge, and No Toll gaining momentum, it felt like a good time to explore a new AO.

    So, I put out an e-mail suggesting we meet in two weeks. Within 30 minutes, Snuff was on the line, asking, “Why wait two weeks? How about tomorrow?” Text messages went out to reframe the plan for an immediate launch. The replies were crickets, with Last Call giving a firm “don’t count on me.”

    Nevertheless, a flag was planted by the glowing kiosk. Snuff and I weren’t waiting. We were explorers. We moseyed to the back of the elementary school, popping through the woods to Riverside School. The terrain was perfect: a large field for a sunken game of ultimate, a big hill, and a track with a brand new playground. We found the perfect spot for our first workout.

    The Thang

    Circle of Pain (CoP)

    We formed a line since there were just two of us and got into the work.

    • SSH (Side Straddle Hops)
    • DQ (Don Quixote), real slow
    • WWII (World War II Sit-ups)
    • Freddie Mercuries
    • Merkins
    • Ukrainian Soldiers
    • Imperial Squat Walkers

    Dora

    We moseyed to a small hill (that deserves a name) for a mini-Dora. We did a crawl bear to the bottom of the hill and traded reps.

    • 25 WWIIs
    • 50 Merkins
    • 100 Copperhead Squats

    Cocaine Bears

    We moseyed to the Bon Air Community Center for some Cocaine Bears—a bear crawl with a merkin at every line in the parking lot.

    The Wall

    After hitting the nameless pedestrian bridge, we found a nice brick wall for a mini-tabata. We hit each interval for 45 seconds each.

    • Wall Sit
    • Australian Mountain Climbers
    • Mohamed Ali
    • 30 Donkey Kicks (rest for the remainder of the interval)
    • Hoe Downs

    The Loop

    Next, YHC discovered a loop for a little duo. In the circuit, there were stairs for some Tooth Fairies: a runner goes up the stairs, Tooth Fairy-style (Merkin on each step) while the partner does Alabama Prom Dates. We thoroughly marinated the security camera with our pelvic thrusts before moseying to the next location.

    The Maze

    We found an interesting maze of circles, rectangles, and triangles connected with lines. YHC prescribed 5 merkins at every triangle, 5 abs at every rectangle, and 5 squats at every circle.

    More touring was had, then it was back to the flag for COT.

    Moleskin

    While there were thoughts of other locations such as Robious Middle, this little pocket of Bon Air felt like a nice oasis. There is quite a bit of nature and some good wide open spaces. With the Riverside School, churches, and Bon Air Community Center all nearby, there was plenty to keep us occupied and inventing new workouts.

    YHC felt like there is no time like now to start a new AO, and Saturdays feel like a great day to spread the love. We’ll be back out next week. Until then, Bon Iron might be a good new name for this AO, paying tribute to Bon Air’s establishment as a resort community at a railroad station for those seeking “Good Air.” And Iron, for as Iron sharpens Iron so one man sharpens another.

    COT

    Numbers: 1 then 2.

    Names: Snuff, Machismo.

    Prayer: Prayers were had for redirecting energy as we find availability with Snuff’s kid going to school and filling voids in our lives.

  • Summer is ending?

    The second of my back to back is done. I like to lead a couple a month or worked out that they were on consecutive days. 7 brave souls came to Rock and Roll on a fall like day to see what thrashing I had concocted. I do not think I disappointed Labor Day weekend is tough for the numbers cause everyone is trying to get that last trip in before it all changes. Here’s the overview:

    A WARMARAMMA to start up(SSH, Dead man hangs, Imperial Walkers, Ukrainian Soldiers, Merkins and LBCs to round it out. Big Rig thought his FNG showed up(false alarm). Pierogi told us a short summary of an “incident” while running in DC.

    After the warm up, over to one of the lots for a 4 corner prostitute style. 10 HRMs, 20 MC(double count), 30 jump squats, 40 ball dippers. After that, we had the kids to ourselves so down to the next one for some band runs. Yes I brought the bands our I want to get our leg training picked up with a lot of things upcoming, it is needed. Each of us did 3 rounds, a little stroll, turn walking lunges across the back part, then side shuffles down to the start where the buy in was 5 burpees. We ended with 30 each for the day

    A reverse Dora next: 300 toe taps, 200 originally pole smokers audible to Freddie Mercury and 100 merkins(50 incline, 50 decline). Coming to the home stretch, to the grass hill for wheelbarrow (rounds of 10 up the hill) , then murder bunnies with the bands which Purple Rain has named Hellraisers. The look he gave me was priceless. After that a quick stretch with the bands (hitting the calf and Achilles area) time was up. Names, announcements prayer led by YHC to close it out.

    Changes I hope will happen soon. The realization that almost 2 years, my time at Amazon is near. I have an interview upcoming and hopefully more which will lead to better fortune not only financially but for myself. I hope to not only make these changes, but possibly do something that can give me what I need in life. See Slack for other events, see you Monday at Dogpile

  • Hitch Can Do 6s

    Ahhhhh….the weather continues to be splendid on these late August mornings as a handful of F3 stalwarts gathered at Mary Munford’s elementary school for a jaunt around the near west end.

    As always, our good friend Hitchhiker showed up as the crew was leaving…with no 4s to join. It was mentioned that Hitch can do a triatholon so there’s really no reason he couldn’t easily keep up with the 6s. Especially wiht Phonics in the house. (Great to run with Phonics this morning, by the way! Best of luck to his crew this weekend in a intercollegiate cross country meet at Pole Green Park.)

    Above is the route. It’s Bodo’s all time favorite…and now probably Hitch’s as we saw him running down Charmian in a direction that wasn’t necessarily part of the original plan.

    I hope everyone has a really good Labor Day weekend.

  • End of the week Long Run

    2 Davillians had a off the books run today since both are training for the Richmond Half and couldn’t run Saturday morning

    A 10k was covered from Atlee HS to Kingswood Court then back

    Spit On That!

  • Tuesday @ DaVille

    8 Davillians made it out Tuesday for some running and rucking.

    2 Ruckers did their thing

    It was hill repeats day for the 6 runners thanks to Opus’ suggestion the night before.

    We headed to Giles and did 4 hill repeats on the clubhouse loop before continuing on run through Giles into Craney Island then getting one last hill in with the fly over before returning to the Atlee parking lot for 4 to 4.5 miles

    Great run by everyone!

    Spit On That!!

  • Weekly Speed Work

    2 Swift Freaks converged onto the track at Swift Creek Middle for some the only weekly speed workout in all of RVA.

    The plan this morning was simple 1k repeats

    4 laps at an easy pace to warmup

    2.5 laps at a 630-730 per mile pace

    90 seconds rest and hydrate

    Repeat 4 times

    100 ups and a cool down lap to finish

    Always great to catch up with Boberry for our weekly speed sesh!

  • Edward Lizard Hands

    2 rather creepy figures emerged from the cool, dark gloom like zombies hungry for a bootcamp, here’s the brains!

    Stretch OYO at the cars while hoping Wildwood shows up.

    Mosey to the Coupon pile & Walk the coupons to the snack shack.

    CoP1 – 4 Corners around the rock pits. Prost Style.

    • 10 Coupon Curls
    • 20 APDs
    • 30 Mtn Climbers
    • 40 Shoulder Taps

    CoP2 – 11’s – Wall Crunches / Freddie’s between snack shack and opposing diamond fence.

    CoP3 – Dora 75 – PAX timer runs a lap around the rock pits while partnering PAX counts to 75 reps per exercise.

    • Edward Lizard Hands Merkins
    • Coupon Shoulder Press
    • Coupon Tricep Extension

    CoT – Convergence this Monday 07:00 @ Dogwood Dell Amp. Hope to see you guys out there.

  • Ups and downs of life

    Recently, life has been one where it hasn’t been easy. The reality that nearly 2 years at Amazon, it’s time for me to look for something new. 4 straight 10 hour shifts then try to get my body to shut down, relax and enjoy a little quiet time in my head hasn’t been easy. Plus I don’t sleep real well (the type of sleep I get versus what would be best for my body doesn’t even come close). So with the unification end of summer approaching, 5 brave souls came out for a classic Mudslide beatdown(another one probably worse coming tomorrow). There was also some extended broga today close to 15 minutes worth get the muscles stretched. The only adjustment to the workout due to the darkness, I had to change up the final run which ended up being a full Satan’s hill stop sign all the way up and back(a mini twin team style hill). This is the workout(if you were here, a good practice for the IronPax starting next week. I

    i will post the workout obj the Satan’s hill page, it’s a good simple one that will get you ready for Iron Pax

  • Approved By the Boss, Not Approved By The Board Of Directors

    Bruce Springsteen’s Born To Run album came out 50 years ago this week. YHC figured that’s a perfectly loungey album to bring to Twin Team. Unfortunately The Board Of Directors of Twin Team would not have given this workout the stamp of approval. Luckily they didn’t have a quorum, so YHC was able to proceed with the workout as planned. Here is more less what happened:

    Mosey (sorry, “slowsey”) to the basketball courts for

    Warmerama

    Invisible jump rope

    Helicopters

    Don Quixote 

    Imperial walkers

    Jazzercise 

    Freddie Mercury 

    Scorpion kicks

    Shoulder taps

    Pickle pounders

    Mosey to the benches in front of the school for two rounds of:

    The BOSS

    Bulgarian split squats 5 each leg

    Outlaw (O with feet) 10 each direction 

    Squat 15

    SSH 20

    Mosey to base of Twin Team for

    Born to Run (right on time with the song!)

    Run up twin team 

    10 merkins, 10 squats, 10 WW2s at each mailbox

    Mosey back to to the invisible shovel flag for

    50 years of4 corners

    50 count flutters

    50 monkey humpers

    50 shoulder taps

    50 Peter Parkers

    The 5 minutes of Mary to finish it up

    Numbers, names, mumblechatter, announcements, mumblechatter, prayer requests, mumblechatter, YHC took us out

    Announcements:

    -convergence on Labor Day, 7am at Dogpile

    -IronPAX starts next week at Timberwolf, come on out!