Category: Richmond, VA

  • Exploring Dogpile/Woodsman first time/Senor Frog is in love!

    I joined 10 of F3 RVA’s finest HIMs today on a journey around Dog Pile’s little known treasures….buckle up let’s go.

    6 a.m. on the dot, we took off towards the nickel bridge, where UpChuck jokingly warned me the bridge was closed (I guess he didn’t want to do a burpee lightpole session). With that nugget in mind, I knew where would head first after our warmorama…

    Warmup: Circle up (Rosie made me in the middle of the circle)…began to give the F3 mission statement amongst chit chat…Hitch joins the crew (a little late). Warmup exercises included SSH, stretches (possibly Heist’s wife stretch? Wasn’t glorious enough for my M, so not this time!), copper head squats, APDs, Rosco’s mom, LBCs, merkins, Wilson and Fudd’s wife.

    Part 1 – Yes – the Bridge! But first – an amazing fart from Senor Frog (apparently held in for a week). Run down the nickel bridge and back, alternating between squats and burpees at each light pole. May or may not have waited for the six at the turn around, but instructions were “down and back.” Picked up the six with Mr. Roger and Rosie. Pretty sure Mr. Roger and I got a little out of sync with our burpee/squats despite the easy pattern (Rosie can attest).

    Senor Frog was so warn out from all his honeymoon luvin’ he began to lay on the ground. 20 count was the best medicine for that (thanks Hitch).

    Part 2 – I decided to slow things down a bit, so did a few rounds of stepups and dips by the Pump House Parking Lot. Said hello to a few short shorts runners who strolled by.

    Part 3 – My original plan to do a triple check by the pipeline, but when I saw the amazingly pristine hand bars by the Byrd Park Pump House (some nice landscaping and an ADA compliant switchback style path recently installed), I knew an audible was needed.

    Two sets of jerkins performed (20 reps – apparently that was too many)…these guys need to come to Satan’s Hill on Flex Friday where we eat jerkins for breakfast!

    Next, I took the guys over to this rock slab for a brief thrill of sliding on your six about 2 seconds. Quickly gave the “you vs you, don’t hurt yourself speech.” No injuries and I think everyone found it amusing.”

    Part 4 – Pump House trail exploration: Per request of Senor Frog, we journeyed up the Pump House trail loop. At the halfway point, I led us in a few rounds of Mary. We were about to turn back when Hitch asks, “are we going to the skate park?” Curious to see a new Dog Pile landmark, I said take it away Hitch. Off he ran, Pax followed along to the break in the fence that separates the world from the train tracks and boxcar hobos. Sure enough, there was a “skate park,” which was a pool like structure nestled between the train tracks and el rio Jaime. Hitch was happy, so I asked him to lead us in whatever one does there. A few rounds of bear crawls, crab walks, and sideways “actual” crab walks. Walked along the perimeter of the skate park too, one misstep would certainly be a fall in the rapids.

    Part 5 – Worked our way back towards the Pump House….only an about 14 minutes left, but I really wanted to get in that triple check along the pipeline. And so, we did it, merkins and WW2 sit-ups were the exercises of choice. With only minutes left, we made our way back to the flag, late by 2 to 3 minutes. No “buy the Pax” breakfast penalty….this time.

    Numbers/Names

    1. Convergence Monday at Tredegar Iron Works (down from the VA War Memorial). Starts at 7 a.m. with Boberry leading a pre-run at 6:25 a.m.
    2. 2nd F – Please take shot to serve those fine folks at both Breaking Bread and the Bridge Ministry.

    I shared that I had wanted to make this a Memorial Day themed workout, but just didn’t work out that way today. However, going back for the six a few times reminded me of the fact that, many soldiers have likely sacrificed themselves defending our great nation by “going back for the six” in times of war (think about the Marcus Lutrell story). No prayer requests, but Flatline reminded us to call a veteran we know. Check in on them.

    Took us out in prayer.

    Good times at Libby Market today. Enjoyed a few servings of Major Dickson’s blend.

    Honor to lead!

    El Heist out!

  • hello rounders.

    6 guys including one kotter showed up this morning to take on the day the right way — here is what transpired

    COP — several exercises including crabcakes and tempo merkins

    mosey to the bball courts for a little doracide
    100 jump squats
    200 flutterkicks
    300 LBC’s

    Pole smokers 10 then run to the end while the PAX holds 6 inches

    Tennis court Roxannes (or whatever this is called…)
    10 DK run to next corner and do 20 squats
    head back to the beginning and do 10 DK’s again
    keep going the same way adding 30 Freddies and 40 SSH at the end as well.

    Short trail run Triple check
    1 – Run the trail and do two burpees and come back
    2 – dips on the well placed bench
    3 – WW2’s

    Mosey back doing exercises, sprints, skipping, lunging along the way

    5 minutes of circle Grams at the end led by Helix

  • It Occurred on a Tuesday

    We were moving mountains on a glorious Tuesday morning in the lower Tuckahoe Area. Normally, a trip up Mt. Henrico includes a jaunt up Julian to what is the highest point in Henrico County…the intersection of Julian and Parham.

    But not today.

    It’s been a good 7 years or so that we’ve been meeting every Tuesday to run around the leafy hoods of Henrico County’s west end, and we’ve never gone down Ridge Road. This is partly because, for a long time, it was pretty darn dangerous. Like, “hey, I’m Lockjaw, let’s run on that dangerous two lane road this morning” type dangerous.

    However, the Board Supervisors of Henrico, who we all voted for, have installed some pretty substantial bike lanes on Ridge heading down to Forest, so we figured we’d make that run for the first time.

    And it was glorious. I guess. I mean, it was fine…nice little diversion from Mt. Henrico.

    The Thang…

    The 4s ran the normal Mt. Henrico out 22.5 minutes and back. Pretty standard.

    5s and 6s did their normal Mt. Henrico out but ran past the right on Glendale (where the AZ Cardinals play) and continued on University which eventually turns into Glendale heading towards Ridge. It’s a pretty steep hill.

    Take a left on Ridge and head to Forest.

    The 5s cut through Bodo’s church lot to Lakewood and then back to the flag.

    The 6s took a right on Ziontown and then took a left on Holmes (Near Kanawha). Ending up on Sunset to Lakewood and then a lap around the lake…just shy of 6 miles but right at 45:00.

    Marv took us out.

  • MINI Murph!

    Three of East Ends finest showed up to do a mini Murph. Well 2 of us did……

    Warmarama

    A lot of stretching on your own while Beaver came out of the darkness running through.

    Thing!

    • 1 Mile Run
    • 50 Pull Ups
    • 100 Merkins
    • 150 Air Squats
    • 1 Mile run


    Numbers and Names

    I wasn’t feeling all that great today so I did an audible. Huge props to Beaver for showing up early and crushing the full Murph. The morning was filled with some great chatter when we caught our breath, talking about life, growing older, and getting wiser with how we handle emotions.

    Convergence Monday! 0700! See slack

  • Like a frightened turtle…

    A mix of 8 gents traversed a refined version of the Carillon route. As to whether it was the normal direction or reverse, that is open for debate.

    Grand-Saab abides

  • Yacht Rock 2025: They Found the Ramp! Wait is That Oats? Where’s Hall?!

    The morning weather was beautiful. There was a bit of light just starting to peak over the James. 5:30am hit, The Doobies (Featuring Michael McDonald) were first up on the playlist. According to the gentlemen who almost ran us over because they didn’t check slack…. This may or may not have happened. Lap around the lot, stop on the path for…

    Warmerama:

    Invisible jump rope 

    Jazzercise

    Hairy Rockettes

    Copperhead squats

    Plank it up

    J-Lo’s

    The merkin 

    Up dog

    Down dog

    Walk it back to dead man hang

    Reach up for Andy dufrains 

    Get close to water for a triple check. Runner goes to picnic tables in the woods and back. Exercises are dips and derkins on riverside benches. 

    Mosey to the other side of where the ramp used to be. PAX Hold plank and one by one do a pull up in the boat rack. Except for Orange Crush, he did 100 pull ups. 

    Next up was Touch a tree with 2-4-6 trees, exercises were merkins, squats and LBCs. 

    Then a OAX-choice DORA with 100 side straddle hops, 200 monkey humpers, and 300 single count flutter kicks. Next we moseyed back to the parking lot to get on the 6 and 

    Spell “yacht rock” with our feet. 3 minutes of Mary to finish it out. Prayers and announcements, YHC took us out. 

    Announcements 

    • Congrats to the HS graduates! Prayers for the parents to keep it together. 
    • Convergence on Monday at 7am at Tredegar. See Heist if you want to help out. YHC is leading the pre-run at 625am!

    NMM

    Fun time today on a beautiful morning. Thanks for coming out fellas. Special shout out to Whitesnake’s mustache that survived the entire beat down!

  • 300, Broga and my return to the Q sheet

    i took time away from leading Qs, one thing is simply enjoy the workouts led by others yet the other part is yours truly on a tear going to this or doing that which takes me away from going to my usual spots especially the weekend ones. This morning…..15 brave souls(they forgot to read the Satan’s Hill and 1st fitness board to bring a weight). Luckily I brought a few extras plus the Cindy’s and Crabgrass having a couple sandbags available we worked it out. I like to try things out, do things we all are not used to today a version of the 300 workout(which down the road, I will do more cause it”s one that have a lot of potential and possibilities with what can be done. Broga was also on the menu, guys need it especially as you get older, you want to stay flexible and mobile. Here’s the breakdown:

    A short warmup(SSHs, Helicopters, Copperhead squats, Merkins, a little stretching) it was time to get into the 300. The original plan was 6 different exercises at 50 reps a piece but I felt this time it was a little too much(don’t think down the road I won’t have one). I spilt things up smaller parts there were a couple that were straight 50 reps(a bit in after the party was finished, up the hill, 3 Navy Seal Burpees then back down). Each part was

    1. 20 swings, 20 skull crushers, 10 plank suicides
    2. 20 goblet squats, 20 rows/side, 10 cleans/side
    3. 50 Australian Mountain Climber
    4. 20 poop shovelers, 20 plank pull thrust, 10 presses/side
    5. 50 walking lunges
    6. 20 Waiter Presses, 30 Hindu squats

    Once we finished or came close, it was Broga time. A little stretching out plus a moment where Heist was relaxed(I have something in the future for that). Time was up, Numbers, names, announcements and prayer led by YHC to close it out

    Weather was nice for it, I have future plans for 300 Fridays all kettlebell, all bodyweight etc or simply another thing will be 12-20 minute AMRAP workouts (fact next time I lead at Satan’s, we’ll do that). Monday if you come to convergence, you will see the new amphitheater that opens 6/6. My dream workout spot would be a place like Red Rocks in Colorado(has everything there you need to get in a great workout plus they do huge yoga classes). Fact I have a female friend who is a certified yoga teacher perhaps one time for a fee to help her out she can do a class. Things in Richmond area here recently I have been doing: my son goes to a place the Glass Spot (where you make things with glass using a 2000 degree oven and watch it go from nothing to say a drinking glass or a vase). Another thing is the dome at the science museum. 1x a month they do laser shows with music(we have done Dark Side of the Moon, Quuen last week that was awesome, next month the music of Prince it’s 55 minutes(they do sell alcohol there and they sell out so let me know I know someone who works there gives us a heads up to what they will have). Tomorrow will be neat, I have an opportunity to demo drive a Rivian(all electric vehicle) I will drive the SUV I will not buy one now, but it will be neat to actually drive one and feel what it’s like. See you tomorrow, Monday at Brown’s Island, etc I have a little break before probably the homegrown later in the summer, Spartan in October and running the Richmond half in November.

  • KB Suicide

    12 inspiring men of the gloom brought their KB’s to Circus Maximus to see what Fudd had in store.

    COP

    SSH’s, helicopters, stretches, merkins, Ukranian Soldiers, arm circles, Copperhead Squats, and some other stuff

    Mosey South down the alley behind the school with KB at rifle carry, circle up midway for a few exercises, continue south and start doing lunges while passing the KB between your legs with each lunge (Fireman Ed named this “Magics”. Stop and do 5 burpees and keep going.

    Arrive at the basketball courts and line up on the baseline for KB suicides. Do 5 reps of an exercise, run to the foul line and back, do 6 reps and run to the top of the key and back, do 7 reps and run to half court, 8 reps and the far top of the key, 9 reps and the far foul line, 10 reps and the far base line and back. Rinse and repeat for 5 sets of KB exercises…. Curls, Squats, Swings, High Pulls, & High Press.

    Mosey back north around the west side of the school, stopping along the way to do various Mary exercises, arriving back at the VSF just past 6:15.

    COT, Numberama, Namerama, YHC took us out.

    Memorial Day Convergence at Tredegar/VA War Memorial on Monday. Prayers for those in need of healing.

    TClaps to Mr. Rogers for doing the coffee in Offshore’s absence.

    It was an honor to lead. Thoughts for the brave that fought and died to keep us free.

    Fudd

  • Meet Gloom, the Neurodivergent Pup

    The Pax set out on a route as simple as it gets with YHC.  Here’s where:

    The Route

    • R on Pump
    • R on Ridgefield
    • R on Raintree
    • Circle the Lake behind the Raintree Racquet and Swim Club
    • Continue on Raintree to Gayton
    • Reverso on Raintree
    • L on Falconbridge
    • R on Pump
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    The Pax was greeted by Salt Lick’s hairy 2.0, Gloom.  Well-meaning, but a bit eccentric, Lulu said “Boy Bye” and Wally was just like “Chill Bruh.”  Miles were accomplished, no pickups were injured.  It was a beautiful morning, ruined by the fact that we were in fact running.

    ANNOUNCEMENTS

    • Breaking Bread – maybe needs a Q for tomorrow?
    • Convergence Monday – Tredegar Ironworks

  • Rise of the Machines

    Beckoned by the sounds of Snuff Underground: Machine Forge, eight T-100 model Terminators arrived in the fading gloom. One of a few final fleeting dawns before humanity is eaten by A.I.

    Mosey to warmarama. Mosey around to the hill + wall. 11s mirkins run up the hill donkey kicks on the wall and back down.

    ICBMs in the air, we stumbled to the glass-strewn fallout shelter. Dry, dark and safe for a Dora. 200 LBCs, 300 squats, 400 monkey humpers. Mostly over the hump, audible to a hand release mirkin rendition singing ‘Let the Bodies Hit the Floor.’ And when I say audible, I mean the volume was LOUD. The walls reverberated with percussive nuclear blasts.

    Exiting the shelter it was off to the Arena for the battle against ourselves. A.I. is but a mirror to the grand average of humanity’s messy language and we will not stand it. 11s up the steps, mirkins and V-Ups. Large Language Milquetoast. ChatGPTedious.

    A prayer of gratitude: for this fellowship, this fitness and this faith. Carry the fire. SYITG.