Category: Richmond, VA

  • Partner up in pairs for Triple Check?

    Seven stay-in town Spring breakers made it out to FW to get beatdown in before the rain started. After a brief discussion of whether Oyster’s appearance would cause an accidental SOJ takeover from YHC we got after it. According to the early morning biker who wiped out admiring Senor Frog’s Mountain Climber form we did:

    COP: SSH, Don Qs, Imperial Walkers, Merkins, LBCs, Scorpion Kicks (both correct and incorrect)

    Mosey to back of church: Partner up in to Triple check pairs. Derkins, Freddy Mercurys, run to bus and back. Few rounds of lunge, bear crawl, HRMs, & other stuff.

    Mosey to covered section for Dora 123: 100 HRMs, 200 Mtn Climbers, 300 LBCs. Mosey back to parking lot. Lunge, WWIIs, & sprint over to Henrico’s smallest park: 3 (no 2) rounds of Plerkins. Back to flag with 1 min of Mary. YHC took us out.

    NMS: Great to have 7 PAX out with many FW regulars out of town for Spring break. Oyster and Last Call made it 2 of 7 SOJ at the start but Last Call’s Dual region passport was noted. Technically the Q resides currently SOJ so can one region do a takeover from a same region Q? Would this be considered Fratricide? These were things to ponder that could distract the Q from clearly articulating his instructions clearly.

    Gomer got some work in before he goes under the knife soon. If you are looking for a new dentist Handshake has a recommendation for you.

  • RVA Spring Morning

    2 dudes showed up for WDOG this morning and here is how it went down.

    Mossy for 45 minutes. Bleeder recovering from a Knee injury did a great job pushing.

    Thanks for the walk/talk Bleeder I enjoyed it!

  • A mostly misty MOT

    Three buds joined me on a fairly bread and butter MOT run today. Down Woolridge, right on charter colony, back on Midlo and some exploring north of 60 then BTTF. One lap around the track for good measure.

    Numbers/Names. Pray for the stomach bug victims.

    Props to Lurch for posting again. He might bring an FNG to Satan’s Hill Friday…and like that the deep south Pax continues to grow.

    Coffeteria: Excellent conversation with the guys. Got to see a video of Ponch jumping in a frozen Lake. Kicked around the idea of an F3 ball late this year. Get the Ms dressed up. 2nd F. Celebrate F3RVA 10 year. Thoughts?

  • No Dinner, No Sleep…No Problem (until now)

    Spring break could not hold 9 noble warriors back from a wet and early morning at Heartbreak Ridge.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Jazzercize
      • Merkins
      • LBC
      • APD
    • Mosey to the black top behind the school for a one-man Dora (each man on his own with 5 sets of the following exercises)
      • 100 HRM
      • 200 deep squats
      • 300 LBC
    • Mosey to the parking lot for a 3x check
      • Run
      • Dips
      • Wall sit
    • COT with YHC taking us out

    Great work from the PAX today.  Grateful for their patience with the Q who had no dinner and 3 hours of sleep to fuel his workout.  Glad for the accountability of knowing they would be there and YHC needed to show up.  The HRMs are always a ball buster.

    God is good all of the time!

    Attila

  • Snow at The Clinic?

    One conquistador moseyed forth on the high plains of Santa Fe in the latest edition of The Clinic. Temperatures were 70 and sunny. According to the Hardywood’s, I.e., the family sleeping in their off-roading vancruiser across the street, the following might have happened.

    Exit front door of AirBandB, light stretching mixed with contemplation of the overnight snowfall (about an inch) at The Clinic. Mosey up the hill for about 2/5ths of a mile. 56 SSHs (to celebrate YHC’s big brother turning 56 today), 20 merkins, 20 LBCs, 20 flutter kicks, and 20 WWIIs.

    Mosey to the end of the street, call it another 1/5th of a mile. More SSHs, more stretching, 10 burpees, 20 Rosalitas, and some Frederick Mercuries.

    Reverse the route, stopping every few adobe walls for a traveling COP. WWIIs, flutter kicks, Freddie’s, LBCs. Find a wall and do some inverted merkins (Balls to the Wall, but add merkins). 5 per round.

    Continue moseying down the hill to Santa Fe’s smallest park, home to 7 benches and a few picnic tables (and a bunch of snow). YHC only brought one pair of walking/running/hiking shoes, so keeping dry was at a premium today with temps in the low 30s, so merkins, WWIIs, dips (on the curb), and more BTTW with merkins (when does this just become a derkin?) were in order.

    Mosey down the street to Fort Marcy Park, home of a fort built by the American Army shortly after taking over Santa Fe during the Mexican-American War. These are the local heights, about a 150 foot climb bottom to top. Santa Fe is at about 7,100 feet of altitude, so percentage-wise, this is not a big addition. Come out here and run it, and YHC believes you will find a good challenge for us sea-level dwellers. You will also find a 15 foot cross at the top and a vista worth writing home about. Something for everyone.

    Mosey back down, back to the VSF, and pick up the iPhone (and the M). Mosey back to the top (huffing, puffing), and take some photos.

    Number, name, and YHC took himself and the M out.

    Announcements:

    Blue Ridge Relay in September. Drop TYA a line if you are interested. 210 miles of nice hills / mountains over about 30-34 hours, and a ton of fun with 10-12 friends (maybe 24, if we have 2 teams). F3RVA has been doing this for roughly 10 years. You will have fun, you will push your limits, and you will make new friends.

    NMS:

    Altitude is no joke. 7,100 is not terrible, but it’s a tax on YHC’s fitness. It’s also a nice added challenge. Lastly, today was the first snowfall at The Clinic, a traveling AO that more frequently visits warm climates in places like Florida, California, southern Europe, and small islands. Not the coldest Clinic yet, but certainly the first one with snow.

  • Clear Eyes, Full Hearts, Can’t Lose

    Clear Eyes, Full Hearts, Can’t Lose

    4 Bangers ready to Smash the competition at Pickleball nights #Batteau. Bodo’s “forgot” he was driving to North Carolina today, so he sent his 2nd Cousin the Southern Baptist to replace him on the courts.

    The Thang:
    Game1: Oyster/Hitchiker (W) vs Honeydo/Sesame (L)
    Game2: Hitchhiker/Honeydo (L) vs Sesame/Oyster (W)
    Game3: Honeydo/Oyster (W) vs Sesame/Hitchiker (L)
    Game4: Hitchhiker/Oyster (W) vs Honeydo/Sesame (L)
    Game5: Repeato – Hitchhiker/Oyster (W) vs Honeydo/Sesame (L)

    NMS: Monday nights Y’all 5pm at Batteau. We will be switching to mornings starting sometime in May. Stay tuned.

    Oyster

  • SpiderBreak

    YHC grabbed the Q en route to the AO.  It was recited on the fly.  All but TYA stuck with YHC.  Here’s where we went:

    The Route

    • Batcave to Westham Station continue up S. Ridge
    • L on River
    • R on Gaymont
    • L on University (5/6), R on University (4)
    • R on Ralston
    • L back on University to Ziontown
    • R on Holmes
    • Zig across S. Ridge to Sunset
    • Zag across Westham to University
    • L on College
    • R past the baseball field back to the VSF
    • 4s skip bullet points 5-9

    Numberama, Nameorama, COT

    MOLESKIN

    Baseball, sciatica, accounting, nicknames were just a few of the topics discussed.  Awesome seeing TYA running again.  To the spring breakers, you were missed and you suck.

    ANNOUNCEMENTS

    • GTE – still time to sign up
    • Prayers for the Spring Break travelers and the dead UR student

  • Look up! Is that Nancy Lopez

    Hope this backblast finds you well. Three stallions ready to throw some weights. Here we go!

    Warmarama: Mosey around the parking lot, then circle up for some: SSH, DQ, Deadman Hang, Arm Circles, Copper Head Squats, Merkins, Flutter Kicks, Rosalita, Hello Dolly’s.

    The Thang:
    Modified Beast.
    Round1: 10 Shoulder Presses: 6 Merkins x 3 to the other side and x3 on way back.
    Round2: 10 Shoulder Presses, 10 Lawnmowers: 6 SSH x 3 to the other side and x3 on way back.
    Round3: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings: 6 Plank Jacks x 3 to the other side and x3 on way back.
    Round4: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers: 6 Forgot x 3 to the other side and x3 on way back.
    Round5: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers, 10 Sumo Squats: 6 Squats x 3 to the other side and x3 on way back.
    Round6: 10 Shoulder Presses, 10 Lawnmowers, 10 Swings, 10 Skull Crushers, 10 Sumo Squats, 10 Alvin Iversons: 6 Burpees x 3 to the other side and x3 on way back.

    5 Corners??:
    1: 10 Merkins, 10 Curls
    2: 10 Merkins, 10 Curls, 10 Swings
    3: 10 Merkins, 10 Curls, 10 Swings, 10 Squats
    4: 10 Merkins, 10 Curls, 10 Swings, 10 Squats, 10 Lunges
    5: 10 Merkins, 10 Curls, 10 Swings, 10 Squats, 10 Dips

    BTTF: Ring of Fire

    NMS: Great to be back at The Old Hundred to add in some Kettlebells. Much needed today. 70 and Sunny as always. Several Announcements were shared today.

    Grow Ruck — See Slack and sign up.
    Several VQ’s are on the sign up sheet. Fergie VQ is this Saturday at Dogpile.
    and 2 VQ are coming at the Alamo. Blacktop and Rudy. Let’s Go!!!!

    YHC took us out.

  • Gettin Swole

    3 Expeditioners set out on their journey into the Bermuda Triangle. Legend has it this may have happened :

    F3 Mission Statement

    Warmarama : 20 SSH IC, 20 IW’s IC, 15 Ukrainian Soldiers IC, 10 Merkins IC

    THE THANG :

    Mosey to YHC’s truck where a 35 lb dumbbell awaits

    Triple Check 1 : Goblet Squats, One Legged LBC’s, Timer runs to garbage dumps and back

    Triple Check 2 : Curls, American Hammers, Timer runs to garbage dumps and back

    Triple Check 3 : Overhead Press, LBC’s, Timer runs to garbage dumps and back

    Mosey behind school to exercise station

    10 minutes of as many sets of 5-10-15 as you can do : 1 Set = 5 Pull Ups, 10 Merkins, 15 Squats

    Mosey back to parking lot

    Lunges about 100 yards to YHC’s truck

    2 PAX grab a 35 lb dumbell and do behind-the-back wrist curls on each side AMRAP while the 3rd PAX does WWII’s. Switch out when finished with wrist curls

    DONE

    Numbers, Names, YHC took us out

    Prayers for Big Rig who’s out sick today

    NMMS : Great to have Unabrow post with us 2 weeks in a row. He’s currently stationed at Fort Gregg-Adams. He said he’s coming to Rock N Roll this Saturday!

  • Delivering The Mail

    2 Davillians arose on a foggy Tuesday morning for a run. The route was the farmhouse loop getting in 4.5 miles at a nice smooth 9 minute pace

    Welcome back I’m Mail Sack who recently got back into working out and started running. Naturally it was time to EH him back to the PAX

    SPIT ON THAT!!