Category: Richmond, VA

  • Mike Tyson

    In honor of Mike Tyson, we did his eponymous exercise today. I’m sure he appreciates it.

    We also avoided an opportunity to do BTTW exercises, despite requests from both the Pax and the Wall. Next time.

    Mosey

    • forward,
    • Karioke left,
    • Mosey backwards,
    • Karioke right back to start

    Disclaimer

    Warmup: in cadence

    • 20 SSHs
    • 20 Imperial Walkers
    • 10 Susan Sommers Right
    • 10 Susan Sommers Left
    • Stretch

    Mosey to Heartbreak Hill

    Jacob’s ladder with

    • 5 dollies at bottom each time: up the Heartbreak hill 7 times
    • With 1, 2, 3, etc. to 7 Mike Tysons at the top
    • Stretch

    Mosey to football field goal line.

    • 11s with Mike Tyson at goal line
    • Modified double count V-Ups at the 20-yard line. Somebody had a clever name for these but I forgot. You do a V-up except you clap both hands beneath the left knee. Repeat except clap below the right knee.
    • Stretch

    Mosey to outdoor basketball Court in back of school for 4 Corner Blimps with alternating Bear Crawl or Crab Walk on both short sides and mosey on the long 2 sides:

    • 5 Burpees
    • 10 Lunges each leg
    • 15 IWs
    • 20 Mike Tyson
    • 25 Plank Jacks
    • 30 Squats
    • Michael Phelps

    Mosey to benches in front of Quioccasin; 2x in cadence

    • 10 Dips
    • 10 Bulgarian Split Squats right leg
    • 10 Incline Merkins
    • 10 Bulgarian Split Squats left leg

    Mosey to shovel flag and times up!

    Announcements:

    Whitesnake is sporting a new haircut.

    Chili Cookoff: Handshake is the designated North of the River contestant.

    Thought for the day:

    Jeremiah 31: “This is the covenant I will make with the people of Israel after that time,” declares the Lord. “I will put my law in their minds and write it on their hearts. I will be their God, and they will be my people. No longer will they teach their neighbor, or say to one another, ‘Know the Lord,’ because they will all know me, from the least of them to the greatest,” declares the Lord. “For I will forgive their wickedness and will remember their sins no more.

    Prayers for Fireman Ed, Roger Roger’s M, Fudd’s sister, Gypsy

  • Guilty of Conspiracy

    5 conspirators came together in agreement to act in harmony toward a common end. That end was not a crime however, it was simply a conspiracy to Advantage in Fitness. The following was the means to that End.


    We started with a wandering mosey that ended with us on the basketball court. YHC led the PAX through the standard warmarama, then passed the leadership on to Eastbound.
    Eastbound led us through the longest Ab/Core Ring of Fire that was as long as the ring of light that encircled the moon in the sky above, and left the PAX feeling smoked to the core on multiple levels.


    COP 1
    Core/Ab Ring of Fire


    The exercises included, but weren’t limited to
    Crunchy Frogs
    American Hammers
    Spelling the Alphabet
    Box Cutters
    Mountain Climbers
    Planking
    Penguins
    Rollover Crunches
    Captain Thors


    After Eastbound felt our Ab and core muscles were sufficiently spent, he passed the lead on to Pool Boy who opted to stay on the basketball court for some suicides.


    COP 2
    Suicides


    PAX would travel exercise to each side of the court to perform escalating burpees, starting at 1 and ending at 4.
    Bear crawl
    Lunge walk
    Mario Jumps
    Broad Jumps


    Pool Boy would then lead us over to the wall for some wall work


    COP 3
    Wall Work


    Hoe Downs and Donkey Kicks
    Then Broadway took over at about this point.
    Chicken Peckers
    Carolina Dry Docks with the feet on the wall followed by a mosey lap around the basketball court
    Then what seemed like a 5 minute People’s Chair or Al Gore.
    Broadway then passed the baton over to YHC who took the PAX back to the basketball court for an escalator version of 4 Corners


    COP 4
    4 Corners
    10 Jump Squats
    10 Jump Squats, 20 Merkins
    10 JS, 20 Merk, 30 LBCs
    10 JS, 20 Merk, 30 LBCs,  40 SSH
    Then last but certainly not least,  Posh led the PAX, to complete the circle of Shared Leadership


    COP 5
    Run through the woods


    Posh led the PAX on a run right into the woods on the other side of the football field, across the bridge, and back. Then past the taco truck, and back to the flag as time ran out.


    Great work by the PAX this morning, as we all took our turns leading. The conspiracy was certainly a success, as we were all 1% better after leaving the confines of Goyne Park.

  • Home Of The Pirates!!!

    Traveling for work and found my self in Greenville, NC this week. Had a great work out with these guys at the Dowdy-Ficklen Stadium home of East Carolina Pirates. Showboat was the Q and the workout involved 17 of us, he kept everyone involved with leading. Great turnout down here and great group of guys.

    Feeling very grateful that I stumbled across f3 to the thanks of Pool Boy. I now use this as my anchor when I’m out of town for work. It’s such a great thing we all have here.

    Screenshot

  • R-E-S-P-E-C

    For the last time here in Richmond YHC trotted around the hills of Westham garnering no respect from the PAX. I guess nothing will change, really, but it’s a bit hard to believe that next week, theoretically, when we go birth name, F3 Name and age…there will be an adjective (adjective? adverb? gerund?) afterwards. Crazy how time flies.

    The Thang…

    Modified Fudd Run today through the Westham neighborhood with some serious hills, on purpose, because, well, I’m almost 50 so why not?

    4s, 5s, 6s–Out by the baseball field to College Ave. Lakewood to Wood to Baldwin…Baldwin all the way to Rock Creek.

    Rock Creek straight up until it merges with Sweet Briar then right on Woodberry. Woodberry to Horsepen, quick zag on Devon then to Ridge Top. Ridge Top left on Chandler…

    4s take a right on Gardiner down to Wheeler, across the woods to college and then back to the flag.

    5s and 6s go up to Chandler and back to take a left on Gardiner to Wheeler to College Ave…YHC screwed up the instructions and should’ve told the 5s to go up Boatright and then back down to Towana to Three Chopt (“the Y”…IYKYK) to Roselawn back to the flag….but I forgot the Boatright part.

    6s did do Boatright to Roselawn, U-turn on UR Drive to Richmond Way Back to the Flag.

    Next week we’ve got the Turkey Trot on Tuesday, which is always a ton of fun. The 30th is the Marv 1/2 which is more or less anyone wanting to do a 1/2 on that Saturday at 7am from River Road.

    Y’all have a good week.

  • 12 Minutes to 6

    One dashing hee-man launched at 5 to get in 5 in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the DHL workers “meeting at 6 in the lobby,” the following might have happened:

    Northbound, over Peters, parallel to University, left, north, then reverso at Broward, and BTTVSF. 5 or so.

    Number, name, and YHC took himself out with a prayer for leaders who support their teams with actual actions. Actions speak loudly; words fill empty space.

    Announcements:

    Breaking Bread this weekend needs a Q. Check the sheet. 5:30 p.m. at Southside Medical Respite. Make dinner for about 8-12 people. This has been F3RVA’s overarching volunteer event for about 8 years. New guys…this is your opportunity to give of your time and effort to support folks who are struggling with a medical issue (and often with financial issues that have them on the streets). See Oyster for details.

    Convergence on Thanksgiving at 45MOM. Be there. 7:00 a.m. TYA has the lead to lead a satirical Q on the history of Thanksgiving.

    The Bridge…November 30…Heist and Hermes leading the charge. This is an F3RVA activity done in coordination with F3 Charlottesville. Workout starts at 7:30 a.m. These guys are transitioning from the criminal system to the free world. Let’s support them along their journey back to the right path. Usually leave about 6 a.m., return by 10:30.

    For that matter, December 14, The Bridge returns again. YHC and OBT heading west to lead the charge. Clown cars forming now.

    NMS: DHL has a ton of folks who stay in this hotel. Their plan, at least on the way up the elevator last evening at 9:00 p.m., was to “meet in the lobby at 6.” Apparently, DHL gets after it. 5:48 a.m. those same folks were rolling out the front door. I believe Gomer Pyle would say, “Get some!”

  • Fuzzy Memory

    The moon was full. Unfortunately with a late start to drafting this backblast, YHC’s memory of other details for the Dapile workout are a bit fuzzy. YHC thinks this is what we did.

    Opus took the Q first, and Phonics and YHC followed him to the side of the high school near the bus loop for some COP. Exercises were something like:

    • Helicopters
    • Invisible jump rope
    • Don Quixote
    • Merkins
    • Copperhead squats
    • Imperial walkers
    • Hello Dollys
    • Rosalitas
    • Heels to Heaven

    Next came a triple-check. Timer ran to a tree in the middle of the bus loop while one man did Merkins and the other did Bulgarian split squats against the wall.

    Phonics took the reins, and we headed to the basketball courts. Revolution was a suicide followed by 25 Merkins. Another suicide and 20 Merkins. Finally a third suicide and 15 Merkins.

    For the next 10 minutes we did repeated sets of 5 pull-ups (modified to jerkins as necessary), 10 Merkins, and 15 squats. With 3 minutes to go Spit and Draw Four joined the Pax.

    The Q was handed to YHC who kept us at the basketball courts for a mini Lucky Horseshoe. That went something like: Run around the perimeter and then do 10 lunges. Repeat the run, and do 10 lunges plus 10 Merkins. Repeat the run, and add on squats. Repeat the run and subtract the lunges, then subtract the Merkins, and end with a victory lap after the last set of squats.

    We then moseyed back to the flag in various ways (side shuffle, Bernie Sanders, hop on one leg, bear crawl).

    At the flag YHC took us through 10 minutes of various stretches.

    Numberama, name-o-rama, announcements (YHC doesn’t recall that there were any), and Opus took us out.

    YHC apologizes for the late back blast. The poor quality of this back blast in no way reflects the quality of the workout. Dapile workouts always rock, and YHC is grateful he got to be a part.

    Helix

  • Beat It Trout

    Who has the Daville Q? 3 guys showed up on a beautiful Monday morning. Trout took the Q. We started with a jog around Atlee to the side entrance near the bus loop. We triangled up and did some warmup exercises: Arm Circles, LBC’s, Merkins and some others. Triple check on the bus loop – 1 ran, 1 stepped up on bench and 1 did merkins. 3 rounds of each exercise. Headed back to the parking lot where we bear crawled to the first island and lunged to the second. We came back to the start with same exercises except backwards. Trouy took us out with a prayer. It was good chatting with the guys. I’m fortunate to get to have the opportunity to hang out/workout with all of the F3 guys. SYITG

  • [NewKent] Half Abcathlon

    YHC loves the cathlon events from Goyne Hard Saturdays so much and the only body part that’s not sore from Saturday at The Lumberyard are the abs, so why not bring back a single run of Chaplain’s Abcathlon?! This did not bode well for a couple of us as we were on the brink of a code brown, so the pucker factor was at a 10!!!

    Warmarama!

    Arm Circles, Helicopters, Wilson’s Wife, Knee Knockers, Reverse Scorpions.

    The Thang

    50 reps per station = 500 Reps. 10 Stations, every station roughly seperated by a 1/10th mile run.

    1. WWII’s

    2. LBC’s 

    3. Flutter Kicks (2 Ct)

    4. Pole Smoker 

    5. American Hammers (2 Ct)

    6. Freddy Mercuries (2 Ct)

    7. Oblique LBC’s

    8. Hanging Leg Raises 

    9. Pickle Pounders 

    10. Boxing Cockroaches

    Circle up for Merkins, complete after stating F3’s 5 core principles, mission and credo.

    COT

    YHC regretfully forgot numbers and names.

    Announcements – F3RVA convergence on Thanksgiving morning.

    Prayer requests – Lord, let us give to our sons the same grace, patience and guidance you have for us.

  • Easy does it

    5 Easy ridders drove into River Run to see what was the flattest easy post half marathon route YHC could come up with.

    BWES to Robious, take a right past the new Wawa to the bridge before 288 reverso left at the JRHS baseball fields and the back way to BWES and around the school to get 4 miles. OC did his own thing with a weighted vest, PAX caught up with him coming out of the Gloom wearing all black and having no light. He just appeared like out of a bad horror movie from the mid 90’s.

    Numbers / Names House Party took us out

    NMS: YHC needed something light after a good weekend half marathon. That was the last race of the year for many of us, thanks to all the guys that have posted, encouraged and ran with YHC along the way. This year YHC completed 4 half marathons (5 if you include the Home Grown) along with Gypsy, we will be starting back up again in February if anyone is interested.

  • We Were All “Who’s This Guy?” Once

    As I was sitting in my car at 5:27am in the otherwise empty Tuckahoe Elementary Parking lot I began to wonder what I was going to do if no one showed up to Hoedown on this November Monday. Do I do a workout by myself out of spite (kinda like Conspiracy did that one time he was late and TYA immediately bolted up Kingscrest at Munford)? Do I go home and go back to the sack? Maybe I just go for a run, although I’m not wearing my running shoes? What’s the protocol here?

    Fortunately, three other west enders showed up, including Vandelay, who apparently was talked into coming by some guys at Libbie Market over the weekend. Good work by those guys getting Vandelay back in the saddle…and also well done talking someone into going and not showing up yourself. It has been a bit light at Hoedown lately.

    The Q itself wasn’t all that noteworthy.

    Basic COT to begin with…some dead man hangs, a runner’s stretch, arm circles, 25 2 count side straddle hops.

    Down to Lindsay, partner up. Pretty simplistic run to the top and back while the partner is lunging, bear crawling and crab walking.

    Same deal on Paris next to Lindsay.

    Same-ish deal on the soccer field at Tuckahoe…except it was dips and pullups while YHC unsuccessfully tried to kick a soccer ball into the goal.

    Some donkey kicks and American Hammers to finish.

    In between we knocked out fifty two-count Mercans. Here Here.

    Quick Pigskin appreciation post– When Pigskin first came out to Hoedown, it was definitely a “Who’s This Guy?” situation. His in cadence included numbering in all different kinds of languages, including, but not limited to, Spanish, German and could that be Russian? It was a lot for the guys at Hoedown to take…we’re not into change and, by and large, it isn’t a group that calls a ton of attention to themselves. To jump out and start speaking Russian on your first day requires some intestinal fortitude…but there he was, all 70 years-ish old making us all look like out of shape schlubs as he sprite-ed around TES hammering away burpees like he was doing 12oz curls.

    I’m inspired each and every day I work out with Pigskin. I’m come to enjoy the multi-lingual cadence counting, it’s pretty charming when you think about it…Shaka Smart would always say “Variety is the spice of life!” Russian language is spice, for sure. You tell me that age 72 I’m running around a snobby west end elementary school in the dark before the sun rises and I’ll absolutely take it right now, no questions asked.

    This Thursday I’m heading to Charleston on a business deal and I plan to workout with those guys somewhere down there. I guess, on that morning, I’ll be “that guy” of the “who is this guy” fame. Maybe I’ll brush up on some of my non-existent Russian.