Category: Richmond, VA

  • Man its humid out!

    YHC rucked the normal trails through Rockwood Park prior to the Florence beatdown. Enjoyed the peaceful ruck with some tunes playing but could have done without the humidity.

    House Party

  • It’s Gonna Be A “House” Party

    13 Nineties Movie Fanatics and Techno Ravers hit the pavement of Rockwood Park to celebrate House Party turning 41 yesterday. Here’s what the Richmond Beekeeper’s Association witnessed before their annual Rockwood Park festival :

    Mosey to basketball court

    Definition of 3 F’s, Core Principles and Mission Statement

    Turn on the original House Party soundtrack

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

    Suicides with Different Movements to the foul line, half court, opposite foul line, opposite end line and back :

    1st Suicide Set – Broad Jumps

    2nd Suicide Set – Front Facing Crab Walk

    3rd Suicide Set – Sprints

    4th Suicide Set – Lunges

    Turn on House Music (aka Techno Music) and Mosey to tennis court

    4 Corners Prostitute – 20 Merkins, 20 Jump Squats, 20 Chum’s One Legged LBC’s, 20 Mountain Climbers DC

    Mosey to Concession Stand stairs

    Triple Check – Dips, Doozy Style WWII’s (arms crossed over chest), Timer runs up the stairs then down the other side

    Mosey to forest trail entrance at the far side of the park and stop at the Exercise Station

    Mini Mini Dora : 30 Pull Ups, 60 Lunges SC, 90 Chum’s One Legged LBC’s (We had to stop after Lunges to Mosey BTTF)

    DONE

    Numbers, Names, YHC took us out

    Prayer Requests : Cha Cha’s back, Chaplain’s back, House Party’s knees, YHC’s Dad healing & care coordination for Parkinson’s

    Announcements :

    -This Tuesday 6/27 Gumbo’s Home Run Derby at Robious Elementary (Go here instead of No Toll)

    -July 4th Convergence at Dog Pile 7 am – 8 am

    -Friday July 7 State Farm VQ at Satan’s Hill

    -Saturday July 8 School of Rock after Rock N Roll Q : This is a family friendly 30 min bootcamp with snacks and drinks (contact Dr. TryHard)

    NMMS : Happy Birthday House Party! You’ve been a great addition to F3 and more importantly a great friend. Welcome Broadway EH’d by DTH (he enjoys acting). Welcome Tool Time who was EH’d during the Warmarama by Big Rig (he works in construction). Welcome Flea who is DR from Colorado visiting Purple Rain and family (he plays bass guitar like Red Hot Chili Pepper’s Flea). YHC gave 2 challenges to all PAX today, particularly the FNG’s : 1) Come back, 2) Find 1 other AO during the work week to post at

  • Saturday PAX’s Choice

    5 DaVillians enjoy the gloom of Saturday morning choosing their own way to workout.

    This how it went down

    The whole PAX started a warmup with some stretching then start a mile run

    Helix decided to head off after that for a boot camp workout

    The rest of PAX continue on the run/walk for some loops around Kings Charter then headed back for just under 5 miles.

    Spit pushed a little harder making the run to Kingswood Court and headed to Atlee Station Rd for a loop around Madison Springs / Chickahominy Oaks / Summer Duck before heading back getting in almost 6 miles

    Nice 2nd F at the Local Cup Afterwards

    Spit On That!

  • A Humid 400th

    5 Davillians braved the rain that seem like it will never end and the humidity of 1000% to help YHC celebrate his “Big Data Official” 400th Q.

    This how it went down

    Mosey around a little bit and settle at our traditional rain location COP under the awning by the front office

    COP (ALL IC) – SSH, DQ, Hillbillies, Helicopters, LBC’s, Heels to Heaven, AL Prom Dates, ALT’s, HRM’s, Arm Circles

    Slaughter Start – 4 Burpees OYO

    THANG

    Short mosey to the courtyard

    Four Corners #1 – Run to first corner, 10 Merkins, bear crawl next corner, 20 WWII’s, backwards run next corner, 30 Freddy Mercury’s, crawl bear next corner, 40 SSH’s

    Four Corners #2 – Reverso of Corner #1

    Mosey down to the awning by the library

    Four Corners #3 – Karaoke to first corner, 10 Burpees, Run/Jump touch the beams next corner, 20 2 ct American Hammer, Karaoke to next corner, 30 2ct Flutter Kicks, Backward Run/Jump to the beams next corner, 40 Squats

    Four Corners #4 – Reverso of Corner #3

    Mosey back to the office

    Bear Crawl Medley – Using the creaks in the concrete as lines, bear crawl to first creak complete one Merkin, crawl back, bear crawl to first creak again one Merkin then second creak for 2 Merkins. Continue exercise until 4th creak

    Mosey to the parking lot

    Lunge Medley – Using the parking space lines, lunge to first line complete one squat, backward lunge back, lunge to first line again one squat then to second line for two squats. Continue exercise until 4th line.

    Mosey back to the cars with a lap around the parking lot at 80% speed

    3 MOM – Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    4 Corners = 100 reps + 4 total time = 400 reps for 400 Q.

    WOW, 400 Q with Big Data. I was surprised recently look at Big Data that I was close to the 400th one. After learning this, I wanted to make sure it was completed at the AO for my very first Q (pre-big data) on 10/7/16:

    https://backblasts.f3rva.org/2016/10/07/here-am-i-rock-you-like-a-hurricane/

    Glad to have the Davillians regular join me for this milestone

    Great 2nd F convos during the workout mainly about the pickle balling early this week

    SPIT ON THAT!!

  • Jungle Pot Luck

    9 SOJ Pax hit Satan’s Hill this morning in the misty, moist gloom. 

    HP today started off with Warmorama led by Nancy Lopez: SSH/UKS/CHS/Arm Circles (front and back).

    COP 1: Nancy Lopez led the Pax with some static cindy holds (OH/Skull Crusher/front raise). We then did 21s (curls). 

    COP 2: Honeymoon led the Pax with a “horse shoe” workout. 

    1. Start with 5 cindy merkins. Run to Willowmore culdesac over troll bridge and via the woods. Perform 5 regular merkins. Back to parking area. 
    2. Repeat 1. Add 10 double count mountain climbers. 
    3. Repeat 2. Add 15 dips
    4. Repeat 2(dips dropped)
    5. Repeat 1 (no dips or mountain climbers). 

    COP 3: McGruff led the Pax up Satan’s Hill with a native american run. Pax in the rear peforms Burpee and sprints to the front. Made it to about Rosetta’s casa and turned back to the flag area. 

    COP 4: Vagabond led the Pax with a triple check. Perfect set of 3×3. A man does cindy curl to OH press. B man sumo squats with cindy. C man (timer) was with cindy in OH press to the “second  light pole. Ongoing debate on the location of second light pole. 

    5 min left. 

    COP: Heist called a baby triple check. First called jerkins/cindy swing/a 20 yard dash timer. Things got a little goofy. Switched out jerkins for arm circles.  Nancy proclaims this was the shortest triple check in the world. With a min left we put cindy’s back in their comfy home. 

    Time. 

    Numbers/Names. 

    Announcements:

    1. Torchy’s Tacos off Midlothian Tpk is NOT yet open. I repeat….NOT open. Opens 7/5. 
    2. The Bridge is this Saturday. See UpChuck for details.
    3. Statefarm VQ is at the Hill on 7/7. Summer tour anyone?
    4. Heist has the Q at Dog Pile on 7/8 (1 year anniversary of F3) Gonna bring it. Will feature “best” COPs experienced at Dog Pile over the last year.  

    Hermey took us out. 

  • Raining Tree – Parts A and B

    Eight fast movers lined up early to grab the finest pickings available. Temperatures were 70 and sunny. According to the septuagenarians lined up at 5:45 a.m. for the estate sale, the following routes might have happened.

    Routes:

    Part A: Right on Pump. Left immediately onto Old Prescott. Run to the end of the Cul-de-Sac and back to the VSF.

    Part B: Run to the trail at the back middle of Godwin HS (up the steps). Exit onto Maremont. Immediate left onto Willowick. Right on Avenham. Right on Raintree. Left on Maremont (which loops around to Raintree). Right on Raintree. Left on Maremont back to the VSF.

    4 milers: Do Part A 1x and do Part B 2x

    5 milers: Do both Parts A and B 2x.

    6 milers: Do Part A 3x and do Part B 2x.

    Run in any order you choose.

    In order to forestall any runners becoming lost or disoriented, the Q provided official, written “Harvard Business School” approved directions. Later today, Princeton-approved editions will be provided in Ukrainian. Slava Princeton!

    Numbers, names, and Handshake took us out.

    NMS: Good chatter with EF Hutton and Handshake today. Topics included your mother, Doozy’s running speed (I.e., fast), health insurance, and nipple chafing. Not that anyone on the run had any nipple chafing.

    Announcements: We believe there is a Convergence at Dogpile at 7 a.m.

    The Bridge, tomorrow (Saturday) at 7:30 in Buckingham. Leave about 6. Please DM me if you are interested. Thanks in advance to Corned Beef, Circle K, TYA, State Farm, and (maybe) Hash for joining me. Other studs welcome. 3054 Dixie Hill Road, Buckingham, VA.

  • Homecoming

    YHC returned to his old, pre-F3 haunts for a run down memory lane. Somehow the hills in the Hillcrest portion of memory lane had gotten bigger. And I don’t remember memory lane being so rainy. But the nostalgia remained strong.

    The route went north to Park, then traveled west until we could take a straight shot down into Hillcrest’s front entrance. After the full Hillcrest loop, runners then selected their route through Windsor Farms based on their personal ambitions for the day. Some (Sippy Cup and Phonics) were more ambitious than others (YHC). After even the most ambitious had returned to the flag, we did numbers and names. Announcements included the Bridge tomorrow, Monday evening pickleball at Batteau, and the July 4th Convergence at Dogwood Dell. YHC took us out.

    Thank you all for welcoming me and Phonics to your neck of the woods. While I had met some of you in passing, it was great to get to know you all a bit better. I’ll be back down there soon.

  • Misted Tomatoes

    While two Davillians rucked, two others welcomed an SOJ visitor for his next summer tour date. Either the weather or ticket prices rivalling the Eras Tour may have kept more from attending. With out IT bands strung tight and all sound checks completed, we strummed our way through about 4.5 miles. Some of the hits heard by the ladies seen running with Marco Polo were about lotteries, bank examining, and boot camp induced aches and pains. After numbers and names, announcements included encouraging participation at the Bridge, Spit’s 400th Q tomorrow at the Creek, and YHC’s visiting Q at RAMM tomorrow. Opus took us out.

    It was pleasant to have Heist travel up from SOJ to run with us north of the wall. We all need to work hard to keep up with the pace of his summer tour. It really is a great way to meet other Pax members.

  • Lightning Bugs

    Muggy and misty is made for KB.  Five KB warriors shook off the fart sack to partake this morning.  Here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
    • 13/7 burn-out – 13 exercises with 7 reps for each, alternate one exercise having 13 reps
      • Lawmower pulls (each arm) – 48 total reps
      • High pulls – 48 total reps
      • Curls – 48 total reps
      • Tricep press – 48 total reps
      • Weighted lunges (each leg) – 48 total reps
      • Steps-ups with a calf raise (each leg) – 42 total reps
      • Squats – 42 total reps
      • KB presses – 42 total reps
      • Halos – 42 total reps
      • KB swings – 48 total reps
    • COT with YHC taking us out

    Great work by the PAX.  Pigskin and Gypsy came in neon.  There was a local runner dressed comparably.  They bonded.  They tried to create a nickname for this group.  Lightning Bugs stuck.  They are cute.  

    The PAX stayed dry today, so that was a win.

    God is good all of the time!

    Attila

  • Starting 5

    Reports of summer starting yesterday were greatly exaggerated! It was however still 72 and sunny as 5 of SOJ finest lined up for Basketball drills of epic proportions! Thanks to all the new PAX who are keeping AO’s staffed.

    COP- 20 each SSH, LBC; 10 Each DQ’s, Jazzercise, Helicopters, Imperial Walkers, , Coper head squat, Dead man hang, Merkins, Box cutters, Plank jacks

    Drills included: Multiple games of knockout, coast to coast layups/foul shots with penalty. Suicides. Several duck contests.

    Announcements: Bridge Saturday. Today Oyster is buying lunch at Torchy Taco Midlo.

    Prayer Requests:

    YHC took us out in prayer.

    Make Today Awesome!