Category: Richmond, VA

  • Satan’s hill…..we laugh at it

    When I arrived this morning, I only saw Futon and Cookie there so what I originally planned was scrapped. A group of 8 under unusually cooler weather came out to see what i had in store(warning: content maybe harmful to those who are sensitive, viewer discretion is advised).

    Started out warming up(a little run down to the stop sign and back) yet one day we will run up the hill to the next entrance. A good WARMARAMMA(SSHs, Helicopters, Imperial Walkers, Ukrainian Soldiers, Merkins, LBCs) then a cross body stretch. Now let’s go.

    First part(with kettlebells and Cindy) a Dora with 100 swings, 200 ground presses, 300 squats. No question the legs were a little cooked after the squats so walk around for a moment, onto the next

    Second: band sprints to the weight(calling out directions). The thing is you partner with me, it’s like a bull see if you can hold on(poor Cookie).

    Next up, side shuffles to the weight with the bands. I picked up a new thing where at the max length with the partner, do a deep squat. It’s a great thing for not only the legs but core to brace yourself.

    The coup de grace: up the hill with the bands. A little twist going halfway Bernie style, then turn going the rest of the way forward. I have future ideas plus the circle area nearby need to use more

    Wrapping it up, some broga. Time was up, numbers names and prayer led by YHC to close the session. See slack for upcoming events(the main one tomorrow ROSIE’s 9 yearQ). A lot with the summer and kids now out of school. 2 cool things this week: get a chance check out South Park and the reaction from Lizzo cause they got her good. I saw as I was on my way home this morning a house nearby has a fenced in area, inside there’s an emu(I am not joking). I had something else in mind this morning, I scrapped it entirely I have ideas for ways to really ramp it up as we get more daylight early, more adventures to come. Have a good one

  • Run Forest Run! OH *@#!! He missed the turn…

    Perfect morning for a run. We gathered to put in the Miles today in preparation pools and beaches. Last Friday of the month is Bro-code run, we try and stick together as a group and circle back regularly to pick up anyone who is following at a different pace. Doozy managed to get himself lost(again) and lighthouse and Mr. Rogers went on recon to bring him back to the flag. Mumble chatter along the way was conversation about kids in college and exploration overseas; as Upchuck daughter will be headed to London in the fall for her freshman year college. Concerns for her well-being and socialization was discussed and shared. All ended up back at the same place eventually. Prayers for splinter and his mom as she is battling leukemia. Prayers lifted for all those graduating and starting new experiences and/or adult life. Closed in prayer and some of us headed to Dunkin for coffee time. Have a great week. Hope June is fantastic for all summer tour.

    Don’t forget, Whitesnake’s band tomorrow at Kindred Spirits (City location near Score) 2-4 Saturday.

  • Murph Friday

    7 brave men took on the May Murph Friday!

    Mossy to the main playground. – 1mile

    10 rounds of the below with each round consisting of the following exercises.

    • 10 pullups
    • 20 Merkins
    • 30 squats

    After we completed the 10 rounds we headed back to the parking lot – 1 mile

    COT, Name-a-rama, Number-rama

    Strong work today!!  Great morning with the temps in the 50’s! 

  • Grove!

    A magnificent 13 wanted to run Oyster’s favorite route. Let’s Go!!

    Left on Grove
    Left on Three Chopt
    Right on St. Andrews
    Circle around the Culd-a-sac and head back to Grove.
    4s: Back down Grove, stop at Mary
    5s: Back down Grove, Go 1 more block past Mary and circle back.
    6s: Back down Grove, go to Nansemond, circle back to Mary.

    Numberama:Namerama:
    Announcements:
    – The Tour
    – Whitesnake has a gig on Saturday – see slack
    – SOJ – Picnic on Sunday. See Slack
    – Rosie – 9-year anniversary Q at Rock and Roll.
    – Honeydo – Swipe Right Q at Dogpile
    – Pickleball Mondays at Batteau (Forest Hill Park)

    Bodo’s PTO request was approved by Corporate, so YHC took us out! Sending prayers of protection for all the children as they embark on their summer adventures. Keep Safe!

    Thanks for letting me lead today and sharing my favorite route.

    Oyster

  • F3 goes to the movies

    6 dudes showed up on a crisp spring morning to have some fun.

    COP — arm circles, DQ, Hillbillies, IW, AST, HRM, etc.

    F3 goes to the movies
    Random actors names in a bag
    One Pax member pulls a name
    Pax tries to think of a movie that person starred in
    PAX spells that movie title out with their legs
    The object is to pick the shortest movie title and the PAX did a pretty good job with that.

    10 stump merkins

    Triple Check
    Run across the lot
    directors chair (like people chair but with more shouting directions)
    DK

    Triple check 2
    legs in swing pull ins
    lunge to pole and back
    5 dips, 5 inclines (repeato)

    Nive job by all this morning! Have a great weekend!

    OPUS

  • I’m touching trees, Mam

    7 Tree Touchers descended on the forest surrounding Mary Munford’s campus for this week’s edition of 45MOM. Bright eyed and bushy tailed, YHC arrived wide awake thanks to the 2.0’s recent chapter of the 4 month old sleep regression. YHC thought the 3am and 4am wakeups were a thing of the past, but the 2.0 proved the opposite the last couple of weeks.

    As Hitchhiker approached at 5:29:56, YHC took off towards Grove a brief 4 seconds later. Mosey around the school, circle up near the globe on the blacktop for COP

    COP

    SSHs, DQs, Imperial Walkers, Ukrainian Soldiers, Scorpion Kicks, LBCs, brief Broga stretching

    The Thang

    Touch A Tree

    mosey to the soccer fields, partner up for touch a tree… try not to make direct eye contact with the passerbys as you touch a tree

    rounds of monkey humpers, copperhead squats and reverse crunches

    15 count courtesy of Handshake…. mosey to the Tennis courts

    4 Corners

    bear crawl to corner 1 -> 25 copper headsquats

    bernie sanders to corner two -> 25 hand release merkins

    bear crawl to 3 -> world war IIs

    bernie to 4 -> 25, 4 count SSHs

    20 count courtesy of Hitch

    Dora 1-2-3

    mosey to the bball courts

    pace car runs to and back

    100 merkins, 200 copperhead squats, 300 LBCs

    mosey back to flag

    5 minutes of mary

    hello dollies, APDs (limited due to visitors), rosalitas, LBCs, obliques

    ring o’ fire

    Numberama, Namerama, YHC took us out

    Sending prayers to Splinter and his family.

    Summer Tour in Full Swing. Nano Region Takeovers are looming.

    Great to see some folks YHC hadn’t seen in a year or two.

    Make the most of today. SYITG.

  • Missed Tuesday, No Problem

    4 Runners and 3 Ruckers enjoyed a spring like morning at the end of May for their Thursday miles

    Runners heading over to Atlee HS for a loop around then headed back or added a Bojangles loop if they could for 3.5 to 4 miles

    1 Rucker got the 5 am start in and the other join in at 5:30 with their traditional loops around Rutland

    T-Claps to Trail Mix for push hard through the run and not giving up!

    SPIT ON THAT!!

  • Forge Flingers

    A dozen SOJ stud muffins eventually made their way around to the perfect astro turf of HHS and played a rippin good game of Ultimate.

    DARK SHIRTS: Snuff, Last Call, Bromance, Machismo, Oyster, Thugs (honorary)

    LIGHT SHIRTS: L Woods, Scram, DTH, Belay, Dealer, NTB

    Oyster – Air Jordan award for one handed sticky finger snags

    Belay – Mr fancy gloves Troy Polamalu award for best safety and clutch end zone defense

    Machismo – least likely to get shot (shout out to his blaze orange shorts)

    DTH – leg block skills, while technically legal, not welcome at the Forge

    NTB – Odell Beckham award for jumping grabs

    Snuff – longest drive award

    Last Call – Rubbin is Racing Award

    L Woods – never drops a pass award

    Scram – double respect award

    Thugs – participation trophy, and actual Tclaps for running track laps

    Bromance – most Dealer blocks

    Dealer – cleats for the speed award

    Dark Team led most of the time, Light shirts ended up winning by one after gassing the competition. That was FUN! Yours AYE, DTH

  • Four Horsemen of the Ball Sweat Apocalypse

    A small but determined group of 4 took on the latest edition of The Crossing. With a 6pm start and fresh blacktop – this is quickly becoming F3 RVA’s hottest AO. The following is brief summary for your viewing pleasure

    Mosey lap around the parking lot, mixing in some side shuffles, bernie sanders, high knees, butt kicks.

    Circle up for Warm up: Side Straddle Hops, Ukranian Soldiers, Apple Bottom Poppers, Mummy Kicks, Gorilla Humpers, Flutter Kicks, Whatever those situps from Grow Ruck are called.

    Exercise One: Tunnel of Love – Line up in plank position forming a tunnel like structure, man in back does 40 Mountain Climbers, then bear crawls through the tunnel to the front. Repeat until we made our way up the hill.

    Exercise Two: Partner Exercises
    Partner Leg Tosses – 2 sets up 20
    Dying Boxing Cockroaches – 2 sets of 15
    Hand Release BooYah Merkins – 10
    BooYah Burpees – 5

    Mosey to the backside of the upper parking lot for Man Harmers:
    10 count Side Straddle Hops – Forward Straddle Hop across the parking lot – 20 count SSH’s – repeat pattern up to 70

    Back to the grass hill for Exercise 4: Dora with 50 HR Merkins, 100 Jump Squats, 200 Flutter Kicks.

    We made it about 2/3 of the way through when time was called

    Numbers/Names/Announcements/Prayer Requests

    YHC took us out

    Final Thoughts: Great workout this evening – the PAX were looking strong. Shout out to Woodsman for continuing to post regularly! Highlights included DTH making a guest appearance with his 2.0’s. I also offered to lay hands on Meatballs injured ankle, but he politely declined.

  • Call me Elf one more time…

    Today’s backblast title brings back a reference to Elf and the great scene with Will Ferrell and Peter Dinklage. “He’s an angry elf.” Just classic. But today, YHC was an angry elf and he needed to take his frustrations out with some exercise. YHC is appreciative of the PAX who came along for the ride and tolerated stupidity.

    Warmarama: Jog to the other side of the school with some side shuffles, high knees, butt kickers, walking Ukranian soldiers along the way. Then stopping for SSH, merkins, dead man hangs, cherry pickers, merkins, scorpions, Fudd’s wife/down dog and off we go.

    Thang 1:

    • 5 rounds. 10 burpees each round. After the burpees run back and forth across the parking lot.
    • 4 rounds: 20 merkins each round. After the merkins, run back and forth across the parking lot.
    • 3 rounds: 30 2 count lunges. After the merkins, run back and forth across the parking lot.
    • 2 rounds: 40 WWII’s. After the WWIIs, run back and forth across the parking lot.
    • 1 round: 75 squats: back and forth across the parking lot.

    Native American run to the bottom of light pole alley. Last runner does 3 merkins.

    Thang 2:

    • 5 merkins at each light pole (3 total), Bernie back to the bottom of the hill
    • 5 merkins, 5 monkey humpers. Run backwards up the hill, run forward down the hill.
    • 5 merkins, 5 monkey humpers, 5 American hammers (2 count). Run forward up the hill, Bernie back down.
    • 5 merkins, 5 monkey humpers, 5 American hammers, 10 flutter kicks (2count). Run backwards up the hill, forward down.

    Native American run around the parking lot with 3 merkins for the last runner.

    Circle up for some Peter Parkers, merkins and Box cutters until time was called.

    It was a full 45-minute workout for the PAX today and mumblechatter was light as YHC worked out his frustration. YHC is thankful to have friends this morning and as that would have sucked to complete solo.

    Announcements:

    • F2 Event at Horner Park – June 2
    • Convergence Monday with some pre-workout Ruck activities led by DTH
    • Get out there and support the new F3 Amelia location.

    Meatball took us out.