Category: Richmond, VA

  • Still within the Statute of Limitations

    YHC doesn’t know who was there, but this was the route. Lockjaw was the Q. If you can dig up your stats from 11/5/2019, let me know and I’ll add your name. I’m guessing Saab ran to vote, but who knows?

  • Irregular Shaped Lollipops

    Happy Birthday Wedding Singer??? Wedding Singer + 21 of his 0530 friends met in the sunken parking lot that we call Spider Run launch. We ran the following, then heard Singer subtly say his name + age. No one called him out on it, until now.

    The Routes

    4s:  https://onthegomap.com/s/r5ad1ckj
    5s:  https://onthegomap.com/s/vf9gb3md
    6s:  https://onthegomap.com/s/pk2unnhj

    Numbers, names, announcements, YHC took us out.

    Moleskin

    The PAX hit some different roads today, or at least made different turns to get to similar roads. Due to the need to test one’s will by running past a scary house, these extreme reaches of the AO are lightly traveled. That resulted in all the 5s screwing up. Well done. Hutton said he had it, clearly he didn’t. Apparently, Fudd tried to tell everyone but no one listened.

    Great group of 22 today. The 6s saw Saab traveling away from the prescribed route as we were finishing our lollipop. He must have needed a direct route home.

    Keep planting flags Flatline!

    Happy Birthday Wedding Singer

    Splinter

  • It’s Kettlebell Time.

    10 Magic Mike’s of Midlothian joined YHC for a little Kettlebell action. Here’s what went down –

    Warmarama –

    • Jog the parking lot.
    • Side Straddle Hops
    • Jazzercize
    • Boil the Sun (learned this from my visit to F3 Columbus). Mumble chatter rattled the Q, so we ended this one early and moved on to the bells.

    Thang:

    • 50 Russian Kettlebell Swings / 50 American Kettlebell Swings
    • 5 burpees, 10 Merkins, 15 WWII’s, jog the parking lot.
    • 25 right arm clean and press / 25 left arm clean and press
    • 50 “ish” squats with arm extensions. This was a buster. 50 was way too many. YHC called the audible to 30.
    • 5 burpees, 10 Merkins, 15 WWII’s, jog
    • Leg on the curb for 50 single leg squats (25 right / 25 left)
    • Curl to Press
    • Alabama Prom Dates (Nancy and YHC had a little kettlebell swap on this one. It wasn’t weird at all.)
    • 5 burpees, 10 merkins, 15 WWII’s, jog
    • Rows (25 right / 25 left)
    • Overhead tricep extensions
    • 5 burpees, 10 merkins, 15 WWII’s, jog
    • Leg on the curb for lunges (25 right / 25 left)
    • Rows
    • Single leg heels to heaven (25 right / 25 left – alternating as needed). This one was also a buster. YHC believes this one would be better served without weights.

    Circle up for some Mary. Person 1 takes 6 cleans with Thor’s hammer while the group does Moroccan night clubs with arms in various positions.

    Time called.

    YHC is not sure if he has all the exercises listed, but we’ll call it good enough.

    Announcements:

    • CSAUP – May 6th
    • SOJ Friday Happy Hour – May 12th
    • Family Basketball night at Bettie Weaver – May 21st
    • Oyster’s Paying Thursday Lunch series – May 25th
    • Posh might be building benches this Saturday after Dogpile? Check Slack for details on this one.

    YHC took us out.

    Another great day at F3.

  • 1 Hump = 1 Rep

    14 of Richmond’s finest got together for a classic beat down. The gathering was held ant one of SOJ’s most well lit AOs. According to the runners who steered clear of our shenanigans, this is how it went down.

    Mosey back and forth around the horseshoe shaped parking lot, the. Circle up for F3 mission and disclaimer.

    warmerama followed including the ever popular scorpion kicks, as well as hillbilly’s (with or without the skip).

    looong mosey to the new home construction area for:

    Dora

    runner runs to second dumpster, partner does the following:

    100 No surrenders

    200 monkey humpers

    300 LBCs

    TCLAPS to Warby for the idea of putting gloves down to save the PAX’s knees during the no surrenders.

    Lindsay’s

    Jump squats, WW2s

    mosey back to the start with a nice sprint half way

    We’re not done yet, had time for some Agassi’s, broken up by 10 donkey kicks, went through that twice

    Circle back up, then spell “the Alamo” with both feet, followed by Ring of fire

    Numbers, names, YHC took us out

    announcements

    CSAUP on Saturday, ruck at 6, boot camp at 7. Relay run to follow. Rock and Roll will be open for those not able to attend.
    -may21st 5pm at Bettie Weaver: cook out and basketball, 2.0s and Ms welcome!

    NMM

    Glad to get back out to THE ALAMO. Nice to see vets as well as newer PAX. Lots of questions asked. YHC’s favorites both concerned Monkey Humpers “is this even and exercise?” “How do you count the reps?” Have a great week everyone!

  • Body by Handshake

    9 Heartbreak regulars posted to see what Handshake had in store for today. There might have been a few confused faces when the Cinderblocks came out of Lil’ Blue.

    Mosey to the Blacktop behind the school. 9 iteration workout where each person had their own exercises and person 1 was the timer. When person 1 finished 20 Overhead Presses we all rotated. 9 exercises x 2 rotates.

    Triple Check – man 1 runs with 2 Blocks to the far side of the Blacktop and back, man 2 does Balls to the Wall, man 3 does Bicep Curl

    Various exercises – 50 Block WWI’s, 100 Block Chest Presses, 50 Block Squats, 50 Block Curls. 10 Block Burpees

    Mosey back to the flag and 10 Burpees

    Announcements – Gomer’s CSAUP, see Slack. Saturday at Godwin High School, 0600 Ruck, 0700 Bootcamp, 0800-1800 hours Relay Run

    NMS – quiet today with the exception of a lot of groans from sore upper bodies. Very little running today, but lots of work to get ready to Bikini season

  • Seven Years

    As YHC left his house this morning, he wondered if any PAX members would post in the rain and lighting that was occurring. To his surprise, as he arrived, 3 PAX members were doing jumping jacks. No wait, I got this story all wrong. That is what occurred to YHC 7 years ago on May 2, 2016 at his first post. It’s amazing how quick the time has gone by.

    Today, YHC arrived at the parking lot of Atlee High School to see 3 runners waiting for directions and suspected 2 ruckers were already doing their route.

    The Route: Head to Honey Meadows into Kings Charter. Turn on Spring Ivey Lane and then return. Total distance 4.5 miles.

    COT: Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    In some ways, it is hard to believe it has already been 7 years since I’ve been doing F3. I was calling out 43 then. Now I’m receiving respect. In other ways, its hard to believe its only been 7 years and not known these guys most of my life. Thank you to the guys of F3RVA for all of the workouts, runs, and fellowship we’ve had over the years. I hope there will be many more in years to come.

    Announcements

    • Happy Hour this Thursday at PBR. Contact Corned Beef for more details.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

  • Shaking the rust off

    Now that the doctor’s orders period was over, YHC met up with 3 other dudes on a perfect sunny and 70 degree morning for a sorta beatdown that went something like this.

    COP

    SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, One legged lunges, the other leg, Merkins, LBCs, Heels to Heaven, One legged APDs, the other leg, American Hammers.

    The Thang

    Partner up and do the following three times.

    • One parner does suicides while the other does pullups.
    • One partner does suicides while the other does flutter kicks.
    • One partner runs the perimeter of the basketball courts while the other does monkey humpers.

    Mosey to bus loop

    Each PAX member stands about 100 yards from each other around the bus loop and hold plank while one member runs to the next. Do this 3 times.

    Mosey to SF for stretching.

    COT – Numberarama, Name-O-Rama, Announcements, Trout took us out.

    NMS

    It has been more 2 months since YHC has posted as a bootcamp. Having carpal tunnel release surgery on both of his hands during that time, the doctor said stay away for 8 weeks. It’s time to return.

    Thank you guys for allowing me to lead today. Although I am limited in what I can currently do, getting out there was an important first step to a full recovery. I’ve got the running Q for my F3 anniversary. Come and join me if you can.

    Announcements

    • See Corned Beef about possible Thursday happy hours.
    • CSAUP at Godwin this Saturday morning. Ruck at 6, Bootcamp at 7 and run relay at 8:00.

    Gotta Run!

    Phonics

  • Just another Saturday

    3 guys showed up, I mean 4 showed up. One had to try and find the other three and finally did.

    Hybrid potato this morning.

    Opus started with a mile run and then some exercises for a COP — then a triple check but only do it two times. I person runs the cul de sac, the other two do Wilson’s Boxing Cockroaches

    Then it was Helix’s turn — run over a mile then a lazy dora of one man hang on the pull up bar while the other did 100 merkins, 200 mountain climbers, 300 SSH

    off to Bulkhead — we finished up with a run around the back of the building about another mile. Then we started some exercises and almost got run over so we called it quits at that point. Ain’t nobody got time for that!

    Numbers, Names, etc.

  • Kettlebells rock

    dos hermanos showed up to rock some kettlebells

    COP — lots of fun exercises!

    to the bus loop
    alternate 20 over head presses, 20 goblet squats each light

    lazy dora
    100 KB flutters, 6 inches
    150 KB lawnmowers, peoples chair
    200 round the worlds, plank

    11’s
    burpees and sit up presses

    End of story

  • Graveyard Shift

    The Walking Wounded

    2 wounded zombies made it to Rockwood Park for another 430am session.

    As I pulled up, a police officer pulled around right behind Florence and I thought our workout was going to be over before it started. But he moved along as I found a parking spot. Here’s what he observed from the other side of the parking lot. (The entire time!)

    Warmup

    SSH IC

    IW IC

    DQ IC

    Standing leg kicks

    LBCs IC

    American Hammers IC

    Warmup complete

    We stayed in the basketball court where the timer runs to the other side of the parking lot and back (100 yardsish each way), while the other does step ups onto the bench

    Repeat 3 times for each leg

    Next is A Dora

    Continue the laps we would complete the following exercises

    50 double count Star crunches

    100 double count ball dippers

    150 WW2s

    200 squats

    Continue with some more ab exercises

    Flutter kicks IC

    Heels to heaven IC

    Leg climbers (I’ve always done thes climbing 1 leg in the air to touch the bottom of my foot) Florence suggested 2 legs! Fire! Should have done more.

    I believe that is it.

    Florence and I both were nursing mild injuries, so we made a committee decision to avoid distance running and upper body.

    We had a great time at the Rugged Maniac and are both looking forward to the one in the Fall. Lookout for announcements on an F3 group signup. It is on October 9th.

    Next time we will invite Chesterfield’s finest to join us as an FNG. Im going with Barney Fife as his name.