Category: Richmond, VA

  • 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.

  • Taint-ploration

    6 of WestHoe’s finest gathered in the far corner of the West End in search for dark of new places.

    Quick COP and then a mosey down Graham Meadows Drive and turn left to Graham Meadows Place. Dead ended at The Deeps Taint, 1/2 mile away. Get in groups of 4 for a Triple Check. P1 – runs to a point and back, P2 and P3 do alternating exercises. After every round we moseyed up to the turn around point. After 3 rounds we switched exercises. At the end of 2 complete Triple Checks we completed an Indigenous Peoples run to get back to the Parking Lot.

    Announcements – Alternative History Thanksgiving brought to us by TYA 11/28 at 0700 at Mary Mumford. Heist will be taking a group to The Bridge on 11/30. Upchuck will be taking a group to The Bridge on 12/14.

    Prayer Requests – Fireman Ed, Fudd’s sister, Roger Rogers M, Gypsy

    NMS – great morning with a great crew, thanks to Whitesnake for making the Slack post that motivated YHC to Q.

  • Coupons and 11’s: Breakfast of Champions (Crabgrass version)

    13 HIMs emerged from the weekend gloom to re-live a workout from 8 months ago. According to the morning walkers and their lit up dogs, here’s what went down.

    Warmarama – 100 exercises to get the blood flowing, 10 each – SSH, imperial walkers, copperhead squats, arm circles big and small, don quixote, helicopters, merkins, LBC, heels to heaven

    11’s – Tennis court to dumpster. hand release merkins to jump squats

    Mosey to other side for some coupon love. 100 merkins, 200 overhead press, 300 chest press. Marker lunge to tree and bernie back.

    Mosey to clubhouse for triple check. LBC, American Hammers, runner to stop sign and back.

    Circle up for ring of fire merkin style, plus a few extra for Merkin November stat padding.

    Circle up for announcements – chili cook-off @Alamo 11/24 3-6pm, Bridge 11/30. Prayer requests continued healing for Dumar’s Dad.

    Today was a milestone for YHC as I hit my 100th workout since joining F3 in March. The impact this has had on me has been immeasurable. I knew I needed to do something to change the course I was on but like most, I failed to find the motivation to do it. For months I made excuses and put off putting in work until one day Yeehaw texted me and asked me to come to a workout. I didn’t question it or make an excuse, I just said OK knowing very well it was going to be a tough morning. Halfway through doing 20 SSH’s, I was gassed and out of breath but instead of that being a deterrent, it lit a fire and has served as my motivation. 8 months later, I am down 55 pounds, I’ve developed strong bonds with many in the Pax, and I can see in each of the three F’s where I have made gains in my life. Thank you to everyone for the support along the way, and to Yeehaw for sending me that text. Invite an FNG out, you never know what impact it could have on them.

    On to the next 100 – see you in the gloom!

  • The Day we Ran Mt. Henrico

    There is some irony in having been awarded the best backblast ever and always being super late in writing backblasts. (That trophy, by the way, is proudly displayed on our mantle in our living room. I have a couple of championship rings, including the Final Four, which are stashed away collecting dust…but that trophy is out for everyone to see). Anyhoo, maybe because I one day would like to replicate that one that I wrote years ago I always procrastinate, hoping that inspiration will strike. It rarely, if ever, does.

    So three (or so) weeks ago a group of 15 guys set out on a quest to get to the highest point in Henrico County. We met our Sherpa at Trinity and she took us the rest of the way. We left with 15 and came back with 14…only because Faceplant had to bug out early. All of needed oxygen in one way shape or form.

  • Gridiron – the Movie

    11 PAX showed up to play parts in the greatest movie filming of all time, or at least the best one filled at Short Pump middle school, at 7 in the morning.

    COP: DQs (with an abundance of mumble chatter), helicopters, HRMs, Freddie Mercuries (in honor of Tater Mercury who is growing a mustache for a good cause), LBCs and arm circles. Mosey to track.

    4 corners on track 1/4 of the track, 10 merkins, 1/4 track, 20 merkins, 1/4 track 30 merkins and 1/4 track 40 merkins. 100 merkins – not shabby at all my friends. Mosey to nearby soccer field which looked like a swamp so audible to nearby asphalt.

    Bear crawl as far as you can or to the stop sign. When you can bear crawl no further, lunge.

    Lindseys: Lindsey 1: Carolina Dry docks and monkey humpers. Lindsey 2: plank jacks and squats, Lindsey 3: APDs and pickle pounders. Mosey to front of school.

    Triple check with wall sits, dips and run around the road in front of the school. Mosey to bus loop.

    Burpee for each two posts. ~15 burpees total, Burpee per two post on way back. Mosey to home base.

    Ab mary with each PAX calling out an ab exercise for all PAX. Finished with a stretch.

    Prayers for Fudd’s sister Mary (and Fudd/family too), Fireman Ed and Roger Roger (wife). A lot of this workout was being filmed with Attila and Mariner for PE class. I bet the film will be rousing and entertaining for all. And the Emmy goes to…..

    Have a great rest of your weekend.

    Fireman Ed

  • I don’t think we were expecting that!

    5 weekend warriors decided that even the Richmond Marathon couldn’t keep them away from a beatdown at Rock N Roll. Unfortunately, none of us that showed up had signed up to Q. With no plan, YHC figured I’d kick things in motion. According to the man in the jean jacket that followed us around for the entire workout, here’s what went down.

    Mosey to the basketball court for warmarama which consisted of SSH’s, Helicopters, Don Q’s, Imperial squat walkers, Ukrainian Soldiers, Merkins, and WWII’s

    Next, line up on the baseline for 6 rounds of suicides

    Round 1 – normal suicides

    Round 2 – 1 burpee at each line

    Round 3 – 1 burpee and 2 squats at each line

    Round 4 – 1 burpee, 2 squats, and 3 merkins at each line

    Round 5 – 1 burpee, 2 squats, 3 merkins, 4 WWII’s at each line

    Round 6 – 1 burpee, 2 squats, 3 merkins, 4 WWII’s, 5 SSH’s at each line.

    Next up….Broadway, who took us on the Tour de Rockwood Park.

    We mosey’d around the park, from the basketball courts to the trails, stopping to do different exercises. We really got a full body workout. The leg kicks really hit the hamstrings, we did plenty of flutter kicks, and got in alot of dips, pullups, and incline merkins.

    We finished off with a Ring of Fire. Everyone led their exercise in cadence.

    Names, Numbers, Broadway took us out.

    It was great morning. Although there was no Q on the sheet, today showed F3RVA has plenty of leaders who are willing to step up and lead. I don’t think we were expecting that brutal of a beatdown, but it sure was a good one.

    House Party