Category: Richmond, VA

  • Mumble Chatter: NSFW

    9 men of F3 some who have seen things and heard things that should never have been seen or heard.

    WARMARAMA: People’s Run to the end of the street. Circle up: SSH, Imperial Walkers, DQ, Arm Circles, Helicopters, Copperhead Squats

    The Thang:

    Eye of the Storm: 4 Corners, after each corner come back to the Eye (Middle of the field) and complete 5 Burpees.
    Corner1: 20x Merkins
    Corner2: 20x WWII
    Corner3: 20 Squats
    Corner4: 20 Monkey Humpers

    Dirty Triangle: Bear crawl to the start
    10 Heals to Heaven, Run to the bottom
    10 Heals to Heaven, 20 American Hammmers, Bernie to the Top
    10 Heals to Heaven, 20 American Hammers, 30 Box Cutters

    Rusty Cage: Triple Check
    1. Pullups, 2. Dips, 3. Run to fire hydrant and back. X3

    Love Hill: People’s Run down Love Hill

    PipeLine: Triple Check
    1. SSH, 2. Alabama Prom Dates, 3. Run Pipeline Loop. X3

    Love Hill #2: People’s Run up Love Hill

    BTTF
    NMS: Lot’s of MumbleChatter today. Lot’s of critiquing about Alabama Prom Date form.
    PipeLine is back. You asked for it, you got it!!!

    Some of y’all took it easy and went to the Ukrops 10k. We will see if anyone completed it the Hard Way.

    Well done today!! Thanks for letting me lead.

    Prayers to: Upchuck’s family member and Handshake’s family member.

    YHC: Took us out.

  • All the smells

    Boberry, and YHC both had a busy day ahead of us but we decided to make sure we still got 1% better with another version of Premature Acceleration.

    Great conversation as usual, but there were many different aromas in the air. Some fresh grass (more than one kind) We passed a house party (not THE House Party) that was still getting after it into the early morning hours. As well as what we can assume was some wake and bake driving by on Courthouse. Pollen still has a strong presence. YHC may have released some methane gas into the air, but it doesn’t smell, I promise.

    With 20 minutes left we decided to push the pace and go for our own Courthouse 10k. We got the last 2 miles at close to an 8 minute per mile pace(not too bad by our standards) to finish out the 10k.

    Good luck to my M as she’s doing the Monument Avenue 10k. And happy and safe travels to Boberry for his beach trip this week.

  • Hemmingway’s Challenger

    An assortment of 13 individuals + 2 pulling out early gathered for a mixed bag of RAMM today. Lots of gears, walkers, and runners afoot. According to the tomato with a massively flat tire, here’s the route the runners took.

    The Route

    • 4s & 5s north on Commonwealth to east on Monument
    • 6s west on Grove, Bunting to Chantilly to east on Monument
    • 4s turn right on Boulevard, back to Grove and home
    • 5s turn right on Meadow, back to Grove and home
    • 6s turn right at Allen, back to Grove and home

    Numbers, names, YHC took us out.

    Moleskin

    Last minute route means simplicity. When YHC left the house no one was on the Q sheet, so this is what you get. Monument was especially busy today. At least 5 busses by my count going westward. Sorry, kind of.

    Cool morning and thick pollen made for ample post ride/run/walk chatter. Good luck to all the runners this weekend taking on the “Hills of Monument”.

    Splinter out

  • Training Hard or Hardly Training

    One busy season survivor set out to get in 8.0 miles with 30+ pounds in tow.

    The Route

    • From Pumphouse cross the Nickel Bridge
    • Take Buttermilk Trail and cross the T.Pott Bridge
    • Take Northbank Trail back to Pumphouse

    Numberama, Nameorama, COT

    MOLESKIN

    Did the ruck, took the pics, carried a “log.”

    ANNOUNCEMENTS

    GTE – still time to sign up

  • Squeal like a …

    Let’s start with the important stuff from the 6 that joined YHC- if not for House Party we never would have known how many reps were done, OC’s son’s college decision made his girlfriend squeal like an 18-year old girl, Bullseye was unaware that there would be running involved in this Q, Boberry will be traveling 4 hours with 4 kids tomorrow, Draper is concerned about what we look like to outsiders when trying to do pullups, and Tobit is still faster than most, even when he takes a month off.

    We ran 2.5ish miles, stopped a few times for a variety of merkins, Mary, leg work and pull-ups. The river is not sunrise ready but the yacht rock will be coming back soon. We successfully completed a round of bob-and-weave without screwing it up, although given more than 10 reps Tobit’s long stride would have stepped on someone. One round of the Murph isn’t too bad.

    Put Friday night May 3 6pm on your calendar – Bon Air Community Center – GrowRuck rally, all men are invited. More info is out there and will come.

    May 4 – Convergence workout at Dogpile 7am – already one FNG committed, he’s coming from SC to do the overnight, what’s your excuse?

    Prayers for OC’s family – His M lost her grandfather who, by OC’s account, lived a full and happy life

    Prayers for Boberry on his first venture with 4 kids – The Pax recommended Benadryl and Bourbon

    Others unspoken for those going through tough times – you never know what a little

  • Aircraft Carrier Landing

    Rather than explain today’s route, YHC ran out front and signaled each turn as if directing a fighter jet landing at sea.  Here’s where we landed:

    The Route

    • R on Pump
    • L on John Rolfe
    • R at Rico’s and through the woods to TLL
    • Loop around the TSI building and out Little League Drive
    • L on Copperas
    • L on Ridgefield
    • R on Old Prescott and back to the Shovel Flag
    • Loop of Godwin for those out front

    Numberama, Nameorama, COT

    MOLESKIN

    No new roads added to the repertoire this week, but some off-roading added a little spice.  Slightly disappointed the PAX didn’t have to go full Parkour exiting the TLL complex.  Wally and Lulu said enough of your rambling and called the COT to a close.

    ANNOUNCEMENTS

    • GTE – still time to sign up
    • Good luck to the Monument 10k-ers

  • Satan’s Hill & Cindy Combo

    13 Beasts which included 1 FNG showed up to Satan’s Hill this morning to see what the Heist/Futon combo Q would look like. Here is how it went down:

    Warm up: Mosey to bottom of Satan’s Hill and back to the flag for some in cadence exercises including SSH, Deadman hang, Copperhead squats, Ukranian soldiers, Flutter kicks, Merkins, and stretches

    COP 1 (Heist): 11s on Satan’s Hill (1/2 way up) with LBCs and Squats

    COP 2 (Futon): Partner up for a Dora with a twist – Timer is the partner performing cinder block repetitions (partners broke things down in sets of 25-50) while other partner performs exercise. 100 skull crushers w/ mountain climbers, 150 anterior raises with ab exercise of choice, 200 bicep curls with plank X toe touches, 250 chest press with ball dippers

    Time called, numbers, names

    Announcements – SOJ VQ week next week, Monday at the Alamo – Blacktop, Thursday at Timberwolf – Rudy & Friday at Satan’s Hill – Taziki; Grow Ruck May 3-4, F3 10 Year Convergence to raise $10,000+ for Pediatric Cancer Awareness

    Prayer Requests – Parker’s cousin and family as they were expecting a new baby, but unfortunately suffered a miscarriage; Wildcat and wife as they welcomed baby Matteo into the world – get some rest buddy; General prayers for all those suffering quietly

    Heist and YHC enjoyed leading the group this morning and seeing some old faces, new faces and an FNG. Welcome to F3 Ken AKA The Situation who hails from New Jersey. Hope to see you back out there! Have a blessed day fellas!

  • The number is three

    3 guys showed up to take on he day the right way

    COP — lots of exercises

    triple check — pull ups, dips, run to the school and back

    triple check — stirrup pulls, LBC’s to the tree and back

    11s across America — bear crawl to the east coast 10 jump squats

    bear crawl back to the west coast for 1 WW2

    finish the set

    peace out

    opus

  • Upchuck declares he’s turning over a new leaf. 45MOM is here to hold you accountable. 

    Six regulars started the morning with clean hearts and good intentions. 

    Four Men + Two Walkers.

    Mosey counter clock wise around the school to black top for a warm up.

    SSH, DMH,Don Quixote,Arm Circles, and some other stuff…..

    Mosey across neighborhood to front of church for some partner core exercises.

    Partner runs the loop as timer. 

    WW2, Scissor Kicks, LBC, Pickle Pounders, ABD, 

    X2

    Mosey counter clock wise around church to bench tables. 

    Step Ups & Dips

    X100

    Mosey back to black top area stopping for some deep squats.

    25+25

    “Fast Mosey” back to school parking lot for COT. 

    No Announcements this morning. 

    Prayer Request- Upchuck asked us to keep Lock Jaw in our thoughts and prayers. 

    Señor Frog took us out.

  • Monument Ave 10K – KB preparation

    By the time yours truly arrived to lead the PAX, the PAX had already formed a circle ready to go. As I nudged my way, the lights went on so off we go.

    COP: DQs, helicopters, HRMs, MCs, FMs, One burpee for late arriving Whitesnake. Off to bus loop.

    Each bus loop is 1K so we do ten loops with ten different exercises (or at least that was the plan).

    Loop 1 – 10 sit and press at each quarter of the loop; Loop 2 – 15 squats at each quarter of the loop. Hmmm this is not going too fast. As a means of accelerating pace, the third loop was a jog. Loop 4 – 20 Lawnmower pulls, Look 5 – Presses for first quarter and third quarter of loop, Loop 6 – yogging time, Loop 7 – Bicep curls first and third quarter of loop, Loop 8 – Bear crawls with kettle bell first and third quarter. This was a crowd pleaser. Gypsy was doing some serious modifications but hey you be you. Loop 9 – yogging, Loop 10 – 15 high pulls per quarter loop. 10K in only 40 minutes. Well done!

    Finished with 5 burpees and some DQ.

    Prayers for those participating in Grow Ruck on May 4th and for a Pax from NC whose mother passed away (my apologies for forgetting his name). Enjoy the beautiful weather and do great things. Good to meet a new PAX (not an FNG) Gaudi. Hope you keep coming back to Circus.