Category: Richmond, VA

  • better late than never

    15 Boot campers and 1 runner showed up to take on the day the right way. Here is what transpired…

    COP — SSH, IW, Copperhead Squats, dying cockroach, crab cakes, LBC’s, merkins, dirty dogs

    Mountain Dora —

    one person runs to the bottom of the hill and back, the other does these exercises
    100 merkins
    200 LBC’s
    300 SSH
    200 LBC’s
    100 merkins

    to the tennis court for some CMIYC
    one person runs the perimeter, the other does:
    broad jump burpees, then switch
    lunges, then switch
    feet up on fence bear crawl, switch

    minute to win it —
    do the following exercise combo AMRAP in one minute
    1) 5 2 count mountain climbers, 5 plank jacks
    2) 5 monkey humpers, 5 bobby hurleys
    3) 5 merkins, 5 AST
    4) 5 reverse crunches, 5 WW2

    back to the flag for some phonics circle time.
    merkins + dry docks
    side plank raises R
    back plank raises
    side plank raises L

    Announcements —
    Be ready for the next installment of the Frozen Triangle in January! Check the preblast for more info!

    NMS — A really late Daville stand alone AO takeover after YHC got sick the last time YHC was supposed to lead. What a great group of guys on Southside. YHC vows to return over the Christmas break!
    All apologies to Nancy Lopez for messing up his name! Mea culpa, brother.

  • The Rain in Spain Falls Mainly on The Clinic

    One hit the roads for the sloppiest, wettest run in some time. That said, conditions remained 70 and sunny. According to the fish swimming in the street, the following might have happened:

    Today was a day for turkey trotting. YHC woke up early and by accident. Launch time moved to 4:00 a.m. Normal route to Broward on the way out. Run included substantially flooded roads, especially the mall parking lot (3-4 inches!). YHC detoured on the way back to add a loop around the office park and another loop around the lake. Somewhere north of 6, or enough for this turkey to declare a trot was had.

    Number, name, and YHC said thanks.

    NMS: One benefit to running in Florida is warmth. 75-80 and rainy, or in other words, magnificent conditions. Not too hot, not too cold. When returning to the hotel, the desk clerk asked,”Is it raining?”

    “Uh, yeah.” (Shoes squeaking, shoes squeaking…and water dripping from clothes).

  • Whoa, take ‘er easy there, pilgrim

    The morning started off with Offshore being so excited for his FNG (Yoda) to show up that he locked his keys in his car. And it ended with him racing off in Pinto’s car which surprisingly outran my CRV.

    In between, a stretching Pigskin sensed the following:

    A 3 mile run interrupted by warmups of Helicopters, cherry pickers, imperial walkers, dolly’s, suzanne somers. Then we did P.I.L.G.R.I.M.S. in between runs:

    P: 16 Plank jacks

    I: 21 Iron Mike

    L: 16 Lt. Dans (1 squat, 4 (2 count) lunges)

    G: 21 Groiners

    R: 16 Reverse Crunches

    I: 21 Imperial Squat Walkers

    M: 16 Merkins

    S: 21 Singlet Merkins (stopped early due to time, not because I could not do anymore …)

    My counting today was poor and only my instructions were worse. But the 6 runners did great and hopefully Pigskin’s stretching gives him some comfort today.

    Our FNG, now known as Yoda, was the Rev. Hung Su Lim. He is a Star Wars fan and a preacher so Yoda fit. He toughed it out today and hope we get to see him again soon. Offshore brought him out and he also knows Gomer who we theorized had too much to drink at Hardywood last night to come to WTH.

    Prayers for all who travel and for those with nowhere to go. Have a great Thanksgiving and either join a Mary Munford bootcamp crew at 6 or a White Deer led Kettlebell crew at 5:30. Or try to double-dip if looking to improve your 2022 data count.

  • Pre-Blast – Return of the Frozen Triangle

    Nothing on the calendar in January? Looking for an excuse to hit some new AOs? Never participated in a homegrown F3RVA CSAUP? Want a morning of 1st and 2nd F wrapped into one? We’ve got the answer to all of these questions and more, the Frozen Triangle.

    The cold weather is now upon us and with it brings the return of RVA’s own CSAUP, the Frozen Triangle. January 21, 2023, 6am at Dogpile, we all know there is nothing else going on at that time of day on a Saturday in mid-January. Go ahead and put it on your family shared calendar, set aside your bag balm and chafe free shorts (SOP), tell your M you’ll be back late, your kids they’re on their own for breakfast, plan to let your dog out before you go because you are not going to want to miss this one.

    We’ll travel between three (Triangle) AOs by your method of choice (run, bike, drive, rent a scooter…), workout, repeat a couple of times with provisions provided along the way. Replenish the tank with some 2nd F food and drink upon returning to Dogpile. This is open for any and all PAX to participate in some or all of this one of a kind event. This is not an annual F3 tradition in the mold of the Forest Hill Loops, F3 yearly anniversaries, or holiday convergences. It’s better because you don’t know whether this will ever be done again so you shouldn’t miss out on this one with hopes that next year will be your year.

    If you have any questions about how much fun you will have or how many FNGs you should bring, ask any one of the 44 previous participants in the original Frozen Triangle or check out the backblast and comments – https://backblasts.f3rva.org/2017/01/22/inaugural-f3-rva-csaup-and-its-not-even-noon-yet/ No really you should check out the backblast, Saab is a Hall of Fame BB author, alongside DK and Marv.

    More info to follow as we get closer to the big day. Anyone looking to help out should get in touch with Gumbo or YHC and we’ll be happy to dole out some tasks. We’re so good at passing things off to others Honeymoon doesn’t even know that he has volunteered to supply water for the event.

    Looking forward to a morning of mumblechatter, fun, with some 1st F mixed in.

    Happy Thanksgiving to All!

    Shameless plug – December 20, No Toll – Annual 12 Days of Christmas workout – don’t miss out.

  • No Time for Kids, Have to Study Routes

    No Time for Kids, Have to Study Routes

    Twenty-two on the 22nd launched at different times but all convened generally at once for today’s Turkey Trot themed Spider Run. After watching three groups launch at different times, the final group launched for:

    The Route

    Authentic Turkey Trot Routes

    Announcements

    • HDHH tonight @ Hardywood West Creek @ 5:00PM
    • TYA led history lesson Thursday from 6:00AM – 7:00AM @ Mary
    • TYA led loops Friday from 7:00AM – whenever @ Shelter 1 of Forest Hill Park
    • Fun CSAUPs coming soon, be on the lookout
    • Mustaches and sorts at Dogpile on 12/3
    • Join the Slack community for communications and friendly bantering

    Numbers, names, YHC took us out.

    Moleskin

    The title of the backblast is courtesy Bone Thugs. Apparently making sure he didn’t get lost was more important that paying attention to his kid last night. Now you know the route for next year!

    Clearly everyone loved the route and my newfound obsession with making sure it reoccurs every year (regardless of what the local running club decides to do). TYA expressed his gratitude for a route that passes the start three times.

    A few PAX members took the blue lights instead of the first path by the lake. Either way you should have gotten the same result. Up the hill followed by down the hill.

    Six peaks by my count. Kind of makes you feel good. Kudos to Florence for completing his longest run to date?! Great work.

    Today I give thanks to each and every one of you. To those that traveled extreme distances at 430am just to partake in this event today. To those that have been a part of this group for a long time and offer memories of the fun times throughout the years. To new newer PAX for offering an opportunity to get to know you. To those that I have not met yet but are a part of our greater RVA PAX and that I can’t wait to meet at an AO soon. This very organic group we have is quite special, let’s keep it that way.

    Splinter

  • Waning Crescent

    Four runners and one rucker braved the cold to tackle the not-so-mean streets of Mechanicsville. The four runners followed a standard loop around the Kings Charter Clubhouse and back through Taylor Farms, though Spit went and did his own thing at times. My watch claims we covered 4.27 miles. Boo Boo rucked an unknown distance for an unknown period of time. The runners appreciated the beautiful, just-risen moon over the eastern horizon as we returned to Atlee. Numbers, names, Spit took us out.

    There was good company for the run this morning. Good luck to Bulkhead, Opus, and anyone else who is doing a turkey trot on Thursday. YHC could not get his permission slip signed to do a turkey trot, but signed up for the RRRC Toy Run 5k on December 11 to add some training motivation.

  • “Hey Dad, you want to go play catch??”

    Thanks to Moss for wanting to get some fresh air and go play catch after being stuck in the house since he brother was sick. YHC and Moss went up to Pemberton Elementary School for a local version of The Clinic, Baseball Style.

    Moss wanted to do batting practice to we spent the next hour plus of YHC pitching and Moss hitting into the field. It made for a great workout because there was no backstop and there was only one ball. So we exchanged turns pitching and hitting. The Pitcher also doubled as the fielders too. When YHC checked his watch at the start he was as 2,000 steps for the day, when YHC checked at the end he was just over 9,000 steps, that’s double the steps of most average boot camps. We also did a round of Ascending/Descending Four Corners with Burpees, HRM’s, WWII’s, and SSH’s. Moss was caught off guard when we started the descending, the complaints came out. Luckily, YHC is used to the hecklers in the crowd.

    NMS – YHC has no been so open in the past to stop what he is doing to go out for a catch. YHC was glad he did because Moss thoroughly enjoyed watching dad continuously chase the ball. Dad was glad to make Moss happy and it turned into a great beatdown too. Cue “Cat’s in the Cradle” song.

  • Pigskin-adjacent Q

    8 of Richmond’s finest plus an out of town guest joined for this weeks version of Heatbreak

    Mosey to the Wind Bunker for a COP of various exercises

    Mosey to the front of PES for a Triple Check. P1 Runs the Loop, P2 LBC’s, P3 SSH’s, Round 2/3 swap SSH’s for Squats

    Mosey to the side of PES for another Triple Check P1 Runs to the opposite Curb and back, P2 Wall Walkers, P3 Inverted Shoulder Taps

    Mosey to the Pull Up Bars and partner up. P1 5 Pull Ups, P2 Merkins and swap for 6/7 rounds.

    Mosey to the field for a large 4 corners. Start running to the far corner and do 10 Burpees then to opposite corner for 20 HRM’s, next corner 30 WWII’s, last corner 40 Jump Squats.

    Mosey back to the side of PES for a last Triple Check. P1 Wall Sits, P2 Flutter Kicks, P3 Run to opposite corner and back.

    Mosey back to the Parking Lot at Heartbreak to finish up.

    Announcements – Thanksgiving Convergence at Mary on Thursday led by TYA at 0600. Happy Hour at Hardywood Westcreek at 1700 today.

    Prayers for Pigskin getting to see the doctor quickly and get back to us soon.

    NMS – We missed having Pigskin Q today but YHC made sure to add some Pigskin-type exercises to the beatdown. Thanks to Munson for joining (Seymore and Malpractices lil’ brother visiting from Pennsylvania).

  • Costume, Candy, but no Burpees?

    Solo post on Halloween. May or may not have called it early.

  • Punisher Digest – 2022.11.07

    Two of us posted for the first Punisher of the month. Warmup at the front of the school followed by a couple of workout stops around the west side of the school. COT and YHC took us out.