Category: Richmond, VA

  • Flat Tires

    Nine F3 guys did what nine F3 guys do. They ran, they talked smack, they laughed, they farted, they prayed, they drank… coffee.  Here is the run, smack, laugh, fart part:

    The Route

    • R on Pump
    • L on Sunrise
    • L on Waterford
    • L on Church
    • R on Pump
    • R on John Rolfe
    • L on Glen Eagles (or continue JR to Ridgefield)
    • L on Old Prescott
    • Back to SF

    Numberama, Nameorama, COT

    MOLESKIN

    Quiet-ish chilly morning to run the mean streets of western Henrico.  Very difficult to find uncharted territory these days.  Lulu tried to give YHC a flat tire twice on Church.  One PAX popped a tire or maybe blew a gasket on Pump.  No injuries were reported, however.  Gomer was rocking a rad 80s windbreaker, excuse me “running jacket.”  Things YHC learned today, 1) Germans love small coffee, 2) Whitesnake’s father-in-law is quite the hobbyist.

    ANNOUNCEMENTS

    • Shoe drive in progress

    Prayers for UpChuck’s friend

  • Hey…the smell coming from that car is a little funny…

    8 HIMs joined YHC for a bit of Kettlebell action today. Last Call brought the KB’s back to TT a few weeks ago and this was recognized as a good idea. We must take advantage of his good ideas when they are available.

    Warmarama – Jog the parking lot, SSH, Arm Circles (forward and back), Helicopters, Merkins

    Thang: Lots of kettle bell exercises. We alternated between completing 3 sets of said exercise and then running around the parking between each and completing two exercises, in place, 3 sets of each. The number of reps varied with the exercise. Most of the major muscles were hit and completed just over a mile of running much to Last Call’s delight.

    YHC had a goal to keep us moving for the entire 45 since it was a bit on the chilly side. The jams on the JBT were a nice add and the goal was accomplished.

    Announcements: 12 days of Christmas at No Toll 12/19. Stay for coffee and donuts after.

    Prayer Requests: Offshore’s brakes.

    YHC took us out.

    A great day men. Thanks for letting me lead.

    The story of the back blast title…Around 6am, we were making a lap around the parking and an employee of Bettie Weaver pulled in. Of course, Tobit thought it was a good idea to cross the face of the car, but this forced a pause in driving and it gave us the opportunity to inhale a fragrant aroma emanating from the car. YHC is not laying down any accusations, but the supply of Kit Kat’s at BWE is worth investigating.

  • Satan’s Hill….Valhalla is calling

    A great hard working group of 10 came out temps were nice and cold yet once we were rolling, it didn’t matter one bit. After a quick warm-up(SSHs, Don Quixote’s, Helicopters, Imperial Walkers, Cherry Pickers, Copperhead squats), time to get down to the main part:

    First part: consisting of KB/Cindy swings, merkins, squats and LBCs(50-40-30-20-10)

    Second part: Jerkins/Lawnmower pulls or Rows with bands and burpees(start at 10 each, work the day down to 1)

    Final part: run halfway up hill to weights(perform an exercise, then sprint to the top) rounds were 10 swings, 20 curls, 30 skull crushers

    Back to the flag for numbers,call-outs and prayer lead by YHC to finish out

    See Slack for all upcoming events: the next big one(12 Days of Xmas with Rosie 12/19). 45 intense minutes and singing to such “sweet” sounds. I have the Q again tomorrow at Rock and Roll, you want to get challenged, intense 1 hour pushing hard come on out. Time to go back to sleep for a while so I will see you then

  • alright alright alright

    2 runners ran 4.1, 1 rucker rucked (not sure how long)

  • shake shack

    4 guys showed up to take on the day the right way!

    COP — a plethora of exercises I don’t remember but they were great!

    Parking lot thang
    Monkey Jumpers — 10 monkey humpers, jump to the next line repeat all the way to the next island
    SSH Hops — 10 SSH then hop to the next line repeat all the way to next island (8)
    plank jack bears — 10 plank jacks then bear crawl to next line repeat all the way to the next island (8)
    alabama prom date gets a bad case of the crabs — 10 APD’s, 10 crabcakes, crab walk to the next line repeat all the way to next island (8)

    Triple Check — run the basket ball court, 1 burpee at each corner
    Freddies
    squats

    CMIYC — one person bernie sanders, other does 5 merkins to catch up, switch roles

    7’s — 6 jump squats, 1 burpee

    stretching , Opus took us out.

    Great morning — prayer requests were mentioned this morning — not sure if I have permission to share details, but pray for Rachel (next door neighbor to Booboo and Ashley (surf n turf’s daughter) Thanks!

  • 💥 💥 Pre blast 💥 💥 Faceplant DogPile VQ on December 16th!!!!! 🚨 🚨 🚨 🚨 🚨 🚨

    It’s only been 5 years since I started this F3 adventure and I’ve always felt like DogPile was the preeminent AO in all the land. I never felt worthy enough to hold the torch for such an esteemed workout, but I feel ready and prepared now. So come one come all for an hour of fun in the region’s best AO. Your tour guide has been preparing for 5 years for this…

    Also, anyone who brings an FNG I will buy them and their FNG breakfast at Libbie Market afterwards. I checked with the Jefferson but their brunch is sold out for the 16th… and they informed me that the dress code is not sweaty black T-shirt’s and muddy retired running shoes.

  • Explore the Space

    5 warriors decided to embark on some muscle building/retention over at the friendly confines off Pump Road. 4 of us were ready for COP, one acted as if “COP is for wusses.” Maybe my COP is for wusses. Note for next time.

    COP: DQs, helicopters, merkins, LBCs, ACs.

    Theme was to mosey around the whole AO and if something caught my fancy we would do sets of an exercise by such landmark. Exercises included burpees, Lawnmower pulls, bear crawls/crawl bears, sit and presses, 2 count flutter kicks, dips, donkey kicks, halos, bicep curls, bench presses, derkins and a couple that I forgot. We made it to the football stadium and back. Not too shabby.

    Some mumble chatter ensued especially when some ripe flattulence was dispersed during derkins. at that point, a little jogging did us good. Ended with some stretching since it was pretty darn cold out.

    Be on the lookout for information about “Griddleiron” which is the full service breakfast fellowship following one of the Saturday Gridiron workouts. Prayers for a neighbor of mine who just started bone marrow treatments for cancer today (I just found this out yesterday asking him why he shaved his head, now I know). Have a great and hopefully limited stress holiday season.

    Thanks for letting me lead.

    Fireman Ed

  • I Wanna Be Somebody

    6 PAX and one enigmatic container gathered at the F.O.R.G.E for another winter classic. The sounds of Last Call’s 1998 backpacking trip to Germany filled the air. The following is a brief summary for your viewing pleasure.

    Mosey to the elementary school for Warm Up:
    SSH’s, Bruce Lee Punches, Apple Bottom Poppers, Ukranian Soldiers, Hand Release Merkins, Alabama Prom Dates, Lunge Walk, Mummy Kicks.

    Mosey to lower parking for Exercise One: Mystery Box
    One man draws an exercise from the box, then totes the medicine ball to the top of the hill and back. PAX perform that exercise for the duration.

    Off the top my head:

    Hand Release Merkins, Dips, Pickle Pounders (elbow plank), Shurpees, Bear Crawl, Crab Walk, Appalachian Lunge Walk, WWII’s, Freddy Mercuries, Incline Merkins, Walking Arm Circles, Mountain Climbers, V-Ups, Jump Squats, May have missed a few

    Mosey back to flag for one minute of Monkey Humpers

    Numbers/Names/Announcements/Prayer Requests

    Last Call took us out.

    Final Thoughts: Mystery Box was definitely dishing out some punishment this morning. Couple of back to back to back upper body was tough. Great job by the PAX pushing through. Special shout out to Buggy who posted for the second time! Fiona appeared to crack the code on how to run with the medicine bell. Well done.

    SYITG

  • Five for 5

    As the SOT PAX led by NTB ran across the street to NTB, the MOT PAX headed off for a slightly familiar Don Draper curated 5+ mile route. It felt colder and darker than usual…even with the headlamps blazing. But it was nothing that a few miles and good company couldn’t cure. Great conversation as Doozy ran back and forth (unable to slow down long down enough to keep the pace of the rest of us).

    Be on the lookout for some upcoming CSAUPs and races including the Frozen Triangle in January, a Hardywood-spawned run/bike on the Cap Trail in March, Roanoke Half in April, and the Grow Ruck in May.

    Make it a good one! Peace!

  • Concussion Protocol Avoided

    8 Hardy Souls arrived to find perfect conditions of 70 degrees and sunny for a solid start to their day. Here’s what transpired…

    COP – 56 SSHs, Dead Man’s Hang, 14 Imperial Walkers, 14 Arm Circles, 14 Don Quixotes and 14 Ukrainian Soldiers.

    Mosey to the blacktop for four corners – only thing missing was Fudd and his dislike of this particular exercise plan. In his honor we did 4 rounds of the following – 14 LBCs, 14 Merkins, 14 Flutter Kicks and 14 Crab Cakes. One member of the pax mumbled about repetitive exercises but to no avail.

    Mosey to the field for a version of 11s (or 10s) depending on how many trees you think are on the Cary Street side. Whatever the number, we performed 5 exercises at each tree. Three rounds of this – one doing jump squats, one doing hand release Merkins and one doing mountain climbers. That got the PAX breathing hard.

    Mosey to the pavilion and partner up. Partner 1 performs 14 pole smokers while partner 2 does Lt Dans. Four rounds of this were executed. One member of the pax initiated his approach to the pole perhaps a bit too quickly but luckily was wearing his foreskin head cover that averted any serious injury. No need for concussion protocol.

    Numberama, Namerama and Prayer. Hitch’s M is due with their third child in June. He is prepping for that and for his mother and his mother-in-law coming to town. Prayers for him.