Category: Richmond, VA

  • seeing is believing

    2 runners met early on Sunday to get a few extra miles in on Father’s Day. 3 walkers met at 6am. Good fellowship at coffeeteria. Runners got 12 miles doing the Otterdale/Rosemont loop backwards and forwards. YHC was telling Big Rig about the hills down in Midlo, so had to show him a couple good ones! Great way to day start the day!

  • A 5am Meatloaf Massacre

    Big Rig: I just did a run, let’s do a workout on Saturday

    Boberry: Ok sure , as long it’s not the Cindy 500

    ….. somehow this turned into a doing another ironPAX workout 🙃 … we tried to get other people to post but no one answered the call this time… more likely they were all smarter than us 😂

    here’s the Thang

    Week 2 – Meatloaf’s Massacre
     4 Rounds

    10 Manmakers
    20 Overhead Presses
    30 KB Swings
    40 Goblet Squats
    50 Incline Block Merkins
    1600 meter run*
    *rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 will be 800m, and Round 4 will be 400m

    running low on time so we had to cut the 800m to 400m. Other than that it was completed as stated.

    This one shall be known as the Cindy 250. Tough but nothing touches the Cindy 500… ironPAX is coming soon. Let’s go!!!!

  • UF Banned!

    8 HIMs ready to conquer the day. Let’s Goooo!!!

    Warmarama: Mosey to the back of the school. SSH, Imperial Walkers, DQ, Arm Circles, Cherry Pickers, Copperhead Squats, Carolina Dry Docks, LBC, Flutter Kicks.

    The Thang: The Eye at Heart Break Ridge.
    Round1: Let’s Go!!
    5 Burpees
    Corner1: Merkins x20
    5 Burpees
    Corner2: Squats x20
    5 Burpees
    Corner 3: WWII x20
    5 Burpees
    Corner 4: SSH x 40
    5 Burpees
    Round 2: That was fun!
    5 Burpees
    Corner1: Hand Release Merkins x20
    5 Burpees
    Corner2: Squats x20
    5 Burpees
    Corner 3: Heals to Heaven x10, WWII x10
    5 Burpees
    Corner 4: SSH x40
    5 Burpees
    Round 3: Should have played UF
    5 Burpees
    Corner1: Carolina Dry Docks x20
    5 Burpees
    Corner2: Squats x20
    5 Burpees
    Corner 3: Heals to Heaven x10, WWII x10
    5 Burpees
    Corner 4: SSH x40
    5 Burpees

    Ring of Fire!
    5 Minutes of Mary (Flutter Kicks, LBC, Rosalitas, Hello Dollys, American Hammers)

    BTTF:
    Numberama: Namerama:
    YHC:     Took us out!!

    NMS: YHC planned for a bootcamp workout but also came prepared if the PAX was expecting Ultimate Frisbee. YHC read the room and a bootcamp workout it is. Maybe next time boys. Thanks for letting me lead at Heart Break Ridge today.

    Are we sure Limey is downrange. Great to see him posting again this week.
    If you are not planning on going to Deliverance at First Watch tomorrow, please go to WDog. Limey is planning to hit WDog and would love some company. Let’s Goooo!!!

    Oyster

  • Participation trophies for everyone!

    20 F3RVA HIM’s converged at the lush fields of NoToll to play Ultimate Frisbee this morning. Making four 5-man teams playing a couple games simultaneously was briefly considered, then scrapped for a bigger field with bigger teams.

    Thugs sat it out still nursing an injury but getting some fine reps and stretches in while the rest of us battled it out on Field 1. Bromance was our only injury today, after maintaining a lethal presence on the field, he felt something snap in his calf so took the rest of the time to stretch with Thugs. OC then ditched his fluorescent penny and defected to Labrat’s team, where they went on a 4 TD streak to pull back into the lead. (We all know OC is the secret sauce.)

    Notable disc vets were OC, DK, Snuff and Labrat who maintained a very steady presence in the field with (nearly) perfect throws, while we saw Rudy, Warby, Handshake, and Machismo dominate the end zones – both on offense and defense. Also when Labrat teamed up with Dealer and/or Snip short fast play TD’s happened quickly!

    Honorable mentions to L Woods, Fandango, McRib, and Dry Rub – these guys staying moving and snatching the entire game!

    Kudos to our other Respect Players – Scram getting in there to make plays and not getting re-injured, Rodeo Clown showing surprising agility and sticky fingers, and Mr Roper making smart short plays in the mid-field. 

    Both teams played very well, but Team Labrat won 9-8 in the final minutes. Looking forward to a re-match this Thursday at Timberwolf! Yours AYE! ~DTH

    Announcements (SEE SLACK!)

    • Tomorrow – WED 5am Huguenot Flatwater Paddle/Bootcamp
    • This THUR – Ultimate at Timberowlf
    • This FRI – 6/21 Poker Night at DTH’s
    • This SAT – 6/22 new AO “The Iron Bridge” starts at Goyne Park at 7am
    • Next Sat 6/29 – School of Rock
    • July 4th Convergence, 7am, Forrest Hill Park
    • Summer Tour ongoing

  • The benefits of Plank-O-Rama

    Seven dudes, including one summer tourist, gathered on the grounds of Atlee High School for an anticipated beatdown. Since no Q had previously been declared, Corned Beef choose a hot potato and off we went.

    Corned Beef’s Q

    COP (All IC) – As far as YHC remembers

    10 SSH, 10 Helicopters, 10 Don Quixotes, 15 arm circles, reverso, 10 imperial walkers, 10 4 count American Hammers, 20 LBCs, 10 reverse scorpion kicks, 10 scorpion kicks

    Mosey to the Tennis Courts

    Triple Check – Donkey Kicks, People’s Chair, Timer – Lunge to middle line then backwards lunge then lunge to side of court and backwards lunge back.

    Boo Boo’s Q

    Mosey to basketball court

    Six stations with timer running around court. (Pull-ups, Jerkins, WW2s, Burpees, Squats, Merkins)

    Phonics’s Q

    Mosey to front of Atlee

    Plank-O-Rama – All IC

    10 Alternating between Carolina Dry Docks and Merkins, Hold Plank, rotate to side plank and hold. Then lift and lower hips, hold plank, rotate to back plank, raise butt up and down, hold plank, rotate to other side plank, raise and lower hips, hold plank, rotate to front plank for rotating elbow planks, then mountain climbers.

    Mary – Freddie Mercuries, One legged APD, other leg, Roselia’s.

    COT – Numberarama, Name-O-Rama, Announcements, Trout took us out.

    NMS

    Great to see Blue Moon again travelling to DaVille. Didn’t realize Blue Moon is a swimmer as well. Might run into you at a Master’s swim class in DaVille sometime soon.

    First time YHC had made it to the DaVille bootcamp in quite a while. Felt great to be back. Luckily, Boo Boo gave YHC just enough time to lead everybody’s favorite: Plank-O-Rama. This is generally something people don’t forget and always hopes YHC brings it back. This works all parts of the core and hips. What’s not to love?

    Hope to see more travelers soon.

    Gotta Run!

    Phonics

  • Post Fathers Day Bourbon Sweat

    Hoping you all had a great Fathers Day. Some of us pushed a bit too hard, so 8 HIMs rolled out of bed to sweat it out this AM.
    Quick mosey followed by DMH, Don Quixote, SSH, a few mom/ wife stretches.

    COP 1: mosey to the tunnel for 11s with LT. Dans and Carolina Dry Docks. We lost one PAX member due to an unexpected morning glory. Rest of the pax performed inverted Alabama Prom Dates, to which we frightened off a morning jogger entering the tunnel.
    Jog back to the street for No Surrenders 15 each leg. Mosey back to the Alamo.

    COP 2: Bear Crawl Buddies. Morning glory PAX member returned. Pair up. As one PAX bear crawls, partner performed 15 merkins. Run to catch up to the crawling bear. Switched positions and repeato until end of the parking lot. Continued this across the front parking lot with 20 high knees. Came to the last leg of parking lot and switched to 10 WW2s.
    Just for fun, the PAX performed another set of No Surrenders 10 each leg.

    COP 3: Merkin Plank jacks. Ratio 1:4 up to 5:20. Had time for a Merkin ring of fire.
    Heist took us out with 7 minutes of Broga. No injuries to report.
    Counts, names, PR, COT

    Monday June 24th!!!!!! The Alamo!! Come support a Wildcat B Day Q!!!!!

    Always an honor to lead you gents.

  • What’s the Rollercoaster again

    4 swift of feet headed out for Week 2 of the River Run return. With the goal of reminding the PAX of the regular River Run routes after last week’s OG, this week was the Rollercoaster. For those that need a refresher – 4 mile is out to Robious, left on Riverdowns South Drive, Left on Queens Grant Drive, right at the top of the hill on Royal Crest Drive, turnaround at the Riverdowns South Drive and reverso. 5 milers add the loop around the school at the beginning of the end. More than 5, continue past Riverdowns S Drive to the former casa de Gumbo or further.

    A pleasure to return to this as an official AO and chase Doozy up and down the hills. Looking forward to some alternative slower recovery day options in the not to distant future.

    Next Monday – 6/24 Alamo for Wildcat Bday Q

    July 4th convergence at Batteau, 7am

    Lots of other things on the agenda for Summer – keep an eye on Slack for more info

  • 1k!

    14 of RVA’s finest started off the week strong at Hoedown today. The Q disappeared at 5:20 when nature called, but thankfully he reappeared to kick off the fun at 0530. Here’s what happened:

    Slow Mosey around the traffic circle

    COP: Helicopters // DQs // Cherry Pickers // Imperial Walkers // Copperhead Squats // APDs // LBCs // Plank Jacks // Pickle Pounders // SSH 21s, finish with 5 burpees. Mosey to the teacher lot.

    1st and 10s: Run to the first parking space line, perform 10 Merkins, 1 Burpee, sprint to the end of the lot. Jog back to the second line, perform 9 Merkins, 2 Burpees, sprint to the end of the lot, jog back to the third, and so on, until the 10th line (1 merkin, 10 burpees). Mosey up to the upper field.

    Triple Check: P1: Wall sits // P2: Dips on bench // P3: Run to pull up bars, 3 pull-ups, run back. Mosey to Blacktop.

    Dodgeball!! : teams of 7. If you get knocked out, perform an exercise as called by the Q. In second and third games, entry was permitted after 20 burpees. There were complaints that the teams were imbalanced- probably true since the rude team won all three games. MVP goes to Splinter, who clearly played a lot of Dodgeball as a kid.

    Mosey back to the flag. Numberama, Namerama, YHC took us out.

    NMS: It’s been over 7 years since I first showed up at WDog. It would not have taken me nearly so long to get to 1k posts if I had been more consistent my first few years. When I started, I was embarrassed about how out of shape I was so didn’t show up very much – I didn’t really get the point. But over the years in this group, I’ve realized that the purpose of F3 is not to “be the best,” which can make you either prideful or insecure, but to “be a team, be a friend, be a servant.” I’m very grateful for that and for all you guys.

  • Middle school Champ!

    4 champs arrived at Batteau ready to handle some business.

    Warmarama: A few dinks, a few long shots. We ready!

    The Thang:
    Meatball/Oyster (W), Hitchhiker/McRib (L)
    Hitchhiker/McRib (L), Meatball/Oyster (W)

    McRib/Oyster (W), Meatball, Hitchhiker (L)
    Meatball/Hitchhiker (W), McRib/Oyster (L)
    ** Hitchhiker refused to play the 3rd game to break the tie** May have had a good reason something about kids and early camp schedule. Or maybe he just wanted to enjoy the W. Next time buddy.

    NMS: Congrats to Bodo’s and his 1000 Post today. Sorry to have missed it, but Mondays are for Pickleball. Seriously though Congrats, 1000 posts and not 1 is from a Broga.

    Mondays are for Pickleball. Coming soon Tournament dates and Sign ups. Let’s Gooooo!!!

    Oyster

  • SOJ don’t do Brunch

    Four Westhoe runners did 3+ miles before a Nancy Lopez beat down at Gridiron. Thanks to Gypsy for leading Brunch Club PR.