Category: Richmond, VA

  • 11th Annual Shawn G. Hogan Memorial Beer Mile

    11th Annual Shawn G. Hogan Memorial Beer Mile

    *****Pre-Blast*****

    I invite the PAX to come out to the 11th Annual Shawn G. Hogan Memorial Beer Mile. For those that have not heard, Shawn was a very dear friend of mine and former college roommate of Handshake’s. Shawn lived a life of adventure and sadly he was killed in an Army training incident 11 years ago Shawn and I ran cross country in college and enjoyed beer. We always joked about running a beer mile one day, but sadly Shawn and I never got the opportunity to run one together. So every year around the time of his passing friends and family of Shawn get together to commemorate him with a beer mile.

    I would have liked to think that Shawn would have enjoyed F3, so it is one of the reasons why I like to bring this group into the fold of the beer mile. Shawn liked adventures and crazy workouts. He has his own CrossFit Hero WOD which is nuts stupid hard (Link to workout). When he was young in his Army career he won the Army’s Best Sapper contest, and here’s what the events entailed:

    The six events covered more than 40 miles of wooded terrain and started with a nonstandard physical fitness test of five minutes of push-ups, five minutes of sit-ups and three minutes of pull-ups and ended with a three-mile run in interceptor body armor and small-arms protective-insert plates that began the process of weeding out the teams.

    After a helocast and poncho raft swim, competitors entered the round-robin phase faced with challenges that included a stress shoot, timber-cutting charge, counter-force charge, Military Operations on Urban Terrain breach and an urban challenge.

    Other events during the competition included a 15-mile road march, and a series of Sapper stakes with tests that ranged from weapons and knot identification to patient airlift operations, locating explosive charges, combat-life-saving techniques and an obstacle course.

    So this October 29th at 7 PM, I invite you to participate or spectate, whatever you wish. Race check in starts at 7:00 PM, and the race kicking off shortly thereafter. The race consists of 4 quarter mile segments and drinking one beer before each segment, 4 beers total & 1 mile total. Even if you don’t drink you can do like Greenbow one year where he drank 4 non-alcoholic ginger beers – gross. This event is M and 2.0 friendly, as I will have mine there too. Also if you just want to see me beat Handshake and cheer us on, that is totally cool too, spectators and sideline drinkers are all the more welcome!

    Race Details:

    Address: 3423 Noble Ave, RVA

    What to bring: 4 frosty beverages of your choosing

    Post race party to follow at my house with pizza and more frosty beverages.

  • Mr Big and other Bands

    YHC showed up to Atlee High school parking lot, planted flag and Opus showed up. YHC had a new playlist set up for a Tabata workout and here is what went down:

    COP

    Mosey to East Entrance of School and stayed in newly paved dry parking lot for 20 SSH, 10 4ct Helicopters and 10 DQ’s. Ready to rock this Tabata out.

    THANG

    So YHC breaks out speaker and starts the Tabata clock for 10 rounds of 4 minutes with 10 second recovery between rounds. Each Round consisted of 8 sets of 20 seconds of exercise followed by 10 seconds rest, repeato for 7 more sets to complete the 4 minutes of exercise. Below is the list of exercises:

    10 hand release merkins followed by plank for the remaining time in 20 seconds

    Jump rope for 20 seconds (AMRAP) YHC got close to 50 reps…this is a gasser routine for sure!

    LBC’s

    Carolina Dry docks on road curb

    Lunges

    Flutter Kicks

    Reverse Lunges

    American Hammers

    Curb Step ups

    Freddie Mercury

    Mosey to Flag for numberama and namerama.

    YHC took us out in prayer.

    Anouncements

    YHC missed the usual gang that posts on Monday. With School starting and fall making the mornings dark, seems to scare people away. If you are reading this BB from DaVille, we miss you and hope you come back soon. We felt so much better after this good workout this morning and hope to see more of you in the gloom. YHC and Opus enjoyed talking about hair bands from the 80’s and 90’s and how much has changed over the years. Mr. Big Band came up when listening to Van Halen where Opus has enjoyed the great guitar work and we were also talking of other bands such as YES that Opus has seen 8 of the Yes concerts over the years…who knew!

    Have a great week and I will see you in the Gloom.

    Cheers… CB

  • Gluttons for Punishment

    At the ungodly hour of 4:30 am, 2 men embraced the ultra-gloom at the latest edition of “The Graveyard Shift.” A brief summary for your viewing pleasure:

    To the basketball courts for Warmarama:

    Arm Circles, Imperial Walkers, Mummy Kicks, Helicopters, Side Straddle Hops, Hand Release Merkins, LBC’s, Side LBC’s, Butt Kicks, High Knees, Karaoke, Bernie Sanders, Lunge Walk.

    To the small basketball court for Exercise One:

    Modified version of 4 corners:
    Round 1 – Crab Walk, 5 Crab Cakes at Corner 1, 10 at 2, 15 at 3, and 20 at 4.
    Round 2: Broad Jump with 5 jump squats at Corner 1, 10 at 2, 15 at 3, 20 at 4.
    Round 3: Bear Crawl with Plank Jacks: 5, 10, 15, 20

    Mosey back to the Parking lot for Exercise Two: Dora with Kettlebell

    50 WWII sit ups with lift, 100 Upright rows, 200 Lawnmower pulls. Runner does a lap around the big parking lot.

    After a couple stretches: Exercise Three – Run a lap around the perimeter of the park, stopping at various locations for 25 count ab exercises: Heels to Heaven, Flutter Kicks, Alabama Prom Dates, American Hammers, Freddy Mercuries, LBC’s.

    Final Thoughts: A good time was had by all! Working out this early on a Monday is a huge challenge, but have to admit – feels great to get out there. With Big Rig unable to attend, we had to keep the momentum going. Appreciate Florence’s continued motivation and leadership down here in SOJ land. Would love to have others join in the fun.!

  • Hey You Guys

    11 hardened lads arrived to Hoedown in the finest of attire to start the week with a bang. According to the parking lot attendant, this is what was rumored to have occurred.

    5.30 start, most of us moseyed around the traffic circle while others that were a bit delayed joined up for warmorama consisting of invisible jump rope, helis, DQ’s, jazzercise, merkins, LBC’s, Suzanne Summers and Dancing Bears. Warm? lets mosey to the blacktop.

    7 of Diamonds. YHC calls and exercise which PAX will perform in multiples of 7 reps at each corner. Hold for the 6. Exercises included 7 Hand Release Merkins, 14 WW2’s, 21 Jump Squats, 28 2 count flutters, 21 2 count Shoulder Taps, 14 Imperial Walkers, 7 Burpees. Short Mosey to the school.

    Triple Check. Coupon Curls, Peoples Chair, Timer runs around Gaga Pit and returns.

    Mosey to grass for pickle pounders until time.

    Numbers, Names, Announcements, Prayers. YHC took us out kindof.

    Announcements: Beer Mile scheduled for October 29th. See Faceplant for deets. Happy birthday Fudd

    NMS: It has been a moment since YHC has Q’d at Hoedown. Good way to start the week. Great mumble chatter this morning. YHC is looking for recruits for his public speaking classes with emphasis on pronunciation, theology and gender neutralityisms. Location is on some private island. Spaces are filling up fast so be like Bodos, and book today. Great time this morning gents. Way to work.

  • Avoid the Noid

    Audible called by the pizza delivery driver, so YHC adapted and overcame, delivering burgers, chicken sandwiches and fries. Bread was broken.

  • Saturday night Breaking Bread

    YHC had the pleasure of making up dinner for our friends at Breaking bread. Menu was Lasagna, garlic bread, Salad, and cherry pie. Dropoff was quick and easy with our friend Barbara prompt and offering a kind thanks as we loaded in the food on the cart.

    NMS: It has been a while since YHC has done breaking bread. Always good to do something nice for those less fortunate and this simple bit of service can help you with gratitude for what you have.

  • 8 year anniversary convergence

    A perfect morning greeted 45 Redwoods who both caught some extra REM and showed today to celebrate our 8 year anniversary and get a little sweat on. According to the parents awaiting the Tuckahoe Tomahawks game here is what went down, more or less:

    EF Hutton Q: COP In Cadence: 20x SSH, 10x Copperhead Squats, 15x Imperial Walkers, 10x Merkins, Plankorama, 10x Freddie Mercury

    Johnsonville Q: 11s across the soccer pitch. Crabcakes + 8x 2count LBC (that means 80 on the first iteration)

    Lockjaw Q: Triple check. BTTW, Elbow Plank, run the SPMS front loop.

    Pigskin Q: Mary In Cadence 20 SSH, 10x Man Maker Merkins, 15x knee up, 20x lunges, 10x diamond merkins, 20x Hello Dolly, 10x Imperial Walker, 15 x Merkins, 60s feet held at 6 inches.

    Gomer: 1 burpee for each year of F3 RVA. OYO.

    Extra time at no charge.

    Oyster took us out. Prayers for Gypsy’s sister, Whitesnake, Roger Rogers 2.0, Handshake’s M, healing for the broken.

    NMS – Congrats to our new 1st F Q: EF Hutton! Over 300 posts in the last year and driving for more next year. Hutton is ever present and canvases the region already.

    Great to see everyone out today. Thanks to all the Qs who helped out and those that helped with logistics and donations for 2nd F.

    Welcome to twin FNGs Hans (Lockland) and Franz (Thatcher). Whats great about these guys is that they have never seen the SNL skits before and are soft spoken…. but thats all about to change.

    As Oyster said, for many of us, F3 has changed life for the better forever. Lets share that with all we can for another solid year!

    Thanks to all those pioneers that saw that this could be more than a workout and those that started F3 here in RVA in 2014. While some of those fine men were not available today be sure to thank them when you can: https://backblasts.f3rva.org/2014/09/20/

  • Smith Mountain Lake’s new Marty Byrd ?

    10 towering redwoods were happy for the cooler weather and easier breathing.

    5mi Route was into the Canturbury rabbit warren and true to form we missed at least one turn. Glad that the PAX know the AO better – we can now be more creative.

    4milers grousing about the return route along pump jeopardizing their running safety missed the suggestions for a reduced traffic route. After 2 attempts, YHC let them find their own route.

    All ran happy.

    5mi Canturbury route

    YHC likes this route as the slow climb on the back end is good training. The reverse route seems more challenging thanks to the steepness of climb on Raintree (left on the elevation below) – but this route has the same climb more gradually. Moreover compared to other places – this is mild.

    YHC took us out. Prayers for all facing daily health, personal, and spiritual growth challenges, Amy (Gypsy’s Sister), Carson (Roger Roger’s 2.0), and Whitesnake avoiding becoming the next Marty Byrd for foreign family centric business in the greater Roanoke area.

    Coffeeteria at Dunkin.

    Announcements-

    • Convergence 730a GridIron 9/24; park in front of the school if you can; coffeeteria on site after; see preblast
    • SitNSip. Amelia county 2p 9/24; see preblast
    • Shawn Hogan Beer Mile 10/29; see Faceplant

    NMS – We are blessed with many things, and there are plety of challenges – lets not make us stuff to be upset about. It is sad that there are some that are trying to cause strife (and worse) for others, but most do not. Most people dont wake up in the morning planning to harm others – many do not know that their pursuits harm others. Those of us with the intent and energy are called to meet everyone with kindness and hope for the best in others – we can be transformative for so many.

  • A Workout that Wilson would approve

    4 Davillians enjoy some cooler weather and ended the work week with some tunes. This how it went down

    Warmup – Short mosey around the main parking lot

    COP (ALL IC) – SSH, DQ, Hillbillies, LBC’s, Arm Circles

    THANG

    80’s Movies Workout Playlist – One type of exercise completed during each song:

    Danger Zone – Merkins/HRM’s

    The Power of Love – Wilson’s Boxing Dying Cockroaches

    St. Elmos Fire (Man in Motion) – LBC’s

    Don’t You (Forget About Me) – Swings

    You’re the Best (Karate Kid) – Coupon Curls

    Jessie’s Girl – Partner Leg Tosses

    Footloose – Sit up + Press

    I’m Alright (Caddyshack) – Overhead Press

    Holiday Road – Curb Toe Taps

    Hungry Like the Wolf – Goblet Squats

    1 MOM – Bulkhead’s Post Workout Stretches

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    YHC woke up early thanks to 2 of 3 2.0’s waking up and needing to be put back to bed. The original plan was to do a mini IPC but when you get up earlier you start thinking.

    The music was well received except YHC somehow added Jessie’s Girl and not a Rocky song the playlist.

    Great mumble chatter this morning about 80’s movies and some not so great remakes of movies. The PAX enjoyed the awesome weather this morning.

    SPIT ON THAT!!

  • Farmer Fran Runs on Clouds

    An unknown number of participants started at various times and arrived at various times, all of which contributed to today’s RAMM (Gears). After Hitch scurried home to change into a long sleeve shirt, there were 4 of us for the proper 0530 launch time. Routes were declared as follows:

    Routes

    • East on Grove
    • 4s left on Hamilton, 6s left on Boulevard
    • Left on Patterson
    • Right on Commonwealth
    • Right on Monument
    • Left on Hamilton
    • Left on Broad (for 1 block) then continue west on Fitz-Hugh
    • Left on Commonwealth
    • BTTVSF

    Announcements

    • Big day in F3RVA tomorrow
      • 8Y Anniversary Convergence @0730 @Gridiron
      • TYA has the bridge, perhaps solo… depends on someone’s wife
      • Sit & Sip, see slack
    • Epic scrimmage between Marv & BTs 2.0 against YHCs 2.0 Sunday. It will be a beautiful day to play 2.

    Numbers, names, and YHC took us out, just like the wind pulls us along.

    Moleskin

    The air made a few of the PAX frisky this AM. One made reference to the rhythm method while another mentioned an injury from parkour (YHC heard hard core, which is a completely different type of activity). One clam was so happy he rubbed his chest (read nipples) to warm up post run, then graced us with a shirt to erase the memory.

    Apologies to the 4 milers who apparently can’t follow directions. Glad you were still able to get 4 miles. Yep, that’s how we apologize in this here parts.

    A flurry of Gears crew arrived right as YHC was leaving. Ping on slack if I missed you and you want credit.

    Sayonara.

    Splinter