Category: Richmond, VA

  • 78 at 5:30

    Eight runners and ruckers converged in the Rutland clubhouse parking lot with plans to run or ruck while trying to stay cool. With it being 78 degrees at 5:30 AM, the staying cool plan would be a challenge. Three groups took off in various directions. The Ruckers were Yardsale, No Idea, and Jinxy. The Runners were in 3 groups, Opus and Mr. Holland, Speakeasy and YHC, and Corned Beef solo. The runners did the Rutland/Cool Spring Forest/Knollwood loop. The Ruckers walked towards Atlee Road and went in some direction from there.

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

    NMS

    Today was a hot and humid day. In saying that, an F3 workout is always a sunny and 70 way to start the day. The question did come up if a VQ can occur with a run or does the VQ need to be a bootcamp? This discussion occurred as the DaVille nano-region determines the Qs for future takeovers and who will cover the DaVille AO.

    Announcements

    • This Saturday, DaPile will be held at the Kings Charter clubhouse at 7 AM and will be very FNG friendly. Spread the word.
    • Next Thursday, July 28, The Tomato Run will start at Buffalo Wild Wings at 1090 Virginia Center Pkwy, Glen Allen, VA 23059 to run down Virginia Center Parkway to run the Village View Parkway hill. Come on out and challenge your running or rucking endurance.
    • Monday, August 8 is the next DaVille takeover.

    Outstanding job today everybody!

    Gotta Run!

    Phonics

  • Oh my lort.

    7 guys came out for an epic beatdown of the hot potato variety.

    Started out with a Yardsale
    COP — arm circles, cherry pickers, HRM’s, SSH, some other things I don’t remember

    Triple Check
    Run the loop, demon crushers, sit up presses

    Pass it on to the trout
    Off to the bus loop…
    bear crawl with KB to the light then 25 KB swings
    bear crawl with KB to the next light 25 kb swings again
    crawl bear with KB to the next light burpees with kb up to chin
    crawl bear with KB to next light lay on back and touch heels
    backward lunge with KB — around the worlds

    Opus took the next one —
    Don’t Drop the soap
    Hold KB in front of you for as long as possible
    When you drop it, run a penalty lap and then 15 merkins
    Do this 2x
    which left us enough time for a bunch of boat canoes!

    Numbers, Names
    Announcements — neighborhood (Kings Charter) workout at 7 this upcoming Saturday!

    NMS — great group this morning at Manndate! Trout brought the hammer down and killed all of us with the bear crawl/crawl bear with kettlebells. Brutal.

  • Make It Up As We Go Along

    Arrived at the AO at Zero Dark Thirty to see tres amigos (Pigskin, Whitesnake, and Lighthouse) already milling about. At 530, Whitesnake said something to the effect of: “well, I guess we don’t have a Q.”. Having now been in RVA for 7 months, and becoming an almost weekly regular at WTH, I quickly volunteered to run point for the morning. Only problem was, I had no plan. No issue, as I’ve been here before and as per one of my favorite songs, we made it up as we went along.

    Workout went something like this:

    • Head out from the AO and run to Windsor Place/Thamesford Way neighborhood
    • Halt at the small cul-de-sac right off Thamesford for the disclaimer and a brief warm up: side-shuffle hops (shout-out F3 Churham/NC), alternating shoulder taps, merkins
    • Drafting off Whitesnake’s Q from last week, we then headed to the parking lot at Church Run Community Pool for Elevens, consisting of squat jumps and merkins
    • After Elevens, caught our breath with a smattering of Mary exercises
    • Departed the parking lot, back to the cul-de-sac for 6-count burpees
    • Continued the run, back across Three Chopt, around the lake to the gazebo for dips/derkins
    • Run back to the shovel flag for more Mary and a few stretches
    • 3.1 miles per YHC’s watch

    No announcements or prayer requests. Appreciate the opportunity to lead!

  • Three’s Company

    3 strong posted for WDOG this morning and here is how it went down.

    Mossy to the brick patio for warm ups – then down to the hill of ill repute – 3rounds first round – polar bear to the end of the street – run down the hill at bottom 20 WW II’s run up hill – next round lung to end of street run down 20 LBC’s run up hill – next round bear crawl to the end of the street -run down 20 cross leg lifts – run up hill.

    Mossy to the stage : Grab your coupon – 3 rounds of – 10 overheard press, 10 curls, 10 triceps – 1- block merkins.

    Mossy to the Amp Theatre:

    18-1 Dips on the way down – back up 1 incline merkin at each step.

    Mossy to the flag – short Mary..

    BODO’s took us out.

    Thanks for showing up guys thought I might be solo today but three’s company 🙂 way to work out there this morning – it was a great way to start the day ! See y’all in the gloom ..

  • Double Turds

    Danny Noonan

    Eight Danny Noonan wannabees huddled in the normal gathering spot while the Q meandered around prior to launch. After all preparations were made, YHC walked up which immediately shut down mumblechatter. Wait three minutes to see if little blue would show up and then off we went for traveling COP.

    COP

    • Mosey to the end of the triangle for invisible jumprope x20
    • Mosey to the next road for helicopters x10
    • Mosey to the next road for suzanne somers x10
    • Mosey to the next road for copperhead squats x15
    • Mosey to the bottom of the hill for mountain climbers x10 and LBCs x20

    The Thang

    We tried a new creation today. Leap Frog. It needed some modification as we worked through it but YHC believes it was a success. Organize into groups of three. One partner runs up the hill 20 seconds, stops, and starts to do merkins. Second partner runs past the first partner 20 seconds. When your partner passes you, switch exercises from merkins, to jump squats, to WWIIs. Trailing partner does 10 WWIIs and then runs up past the first partner in leap frog fashion. It worked, hard to describe, but it worked. We went all the way from the bottom of the hill to the light.

    Short mosey over to the parking lot for curb crawls, 1-5.

    Another short mosey to the triangle park for a skills based challenge. Pax was 20 feet away from a 10 foot circle. Cycling through the PAX we had to try to chip a ball in the circle. In the circle, 20 LBCs. Just miss the circle, 5 merkins, completely miss the circle 5 burpees. Second round we eliminated the “just miss”. We did almost all burpees. Third round was a speed round with cumulative merkins for every miss. We did 8. Fourth round we ditched the club and just tried to throw it in the circle. 7 of 9 were successful so we did 2 merkins. BTTF.

    Announcements

    • TYA is off to the bridge this Saturday. Ping him if you are going.
    • Lots of HDHHs not on Hump Day. Next one is Tuesday at Snuff’s house. See slack for details
    • Prayers for our brothers that need our assistance. Reach out a hand to provide support.

    Moleskin

    YHC was unsuccessful in identifying his next captain’s choice partner. Everyone complained about not cutting the grass but what YHC learned is that everyone sucked at chipping. Maybe we should try putting next time, you know… night putting. Bacon Bits and Ronnie had the biggest scares. I thought their shots were headed for the house across the street.

    Appreciate the opportunity to try something new fellas. Let each of us offer strong support for those around us no matter where they need assistance. That’s what this brotherhood is for. None of us is alone in our challenges.

    SYITG fellas.

    Splinter out.

  • Who is running today?

    10 HIM made their way to SOT, 5 took off for a run and 5 headed out for a bootcamp that turned into a run.

    Mosey to the front of the school for a COP

    DQ’s, Dead Man Hang, Helicopters, Imperial Walkers, Merkins, Rosalittas or Dollies (Nancy told YHC he was doing the wrong ones, and he was right)

    Mosey – Pick up the frisbees and the medicine ball on the way, head to the parking lot next to the track

    Place 12 frisbees, 1 per space in the parking lot with the medicine ball closest to the track. At each space do 10 of the exercise on the label of the frisbee and take 1 lap around the track once you get to the medicine ball there is no exercise you just carry the ball around the track.

    BTTF

    Numbers / Names Nancy took us out

    NMS:

    This was a modified Ball and Chain because the chain is MIA right now. YHC has a bit of a mess in his shed so the chain is buried deep within the abyss. With the track being the timer on this workout it made for a lot of running and none of us made it all the way through the exercises.

  • ET Phone Home

    Baker’s Dozen at Heartbreak Ridge today. But no ET. What Whitesnake said was true. ET got a permission Slip not to be here in order to get ready for BRR. But Handshake was here.

    Pinto was released from Injured Reserve so that he could make it today. In honor of his return, we climbed no trees and handled no gas-powered equipment.

    Doozy and Posey (Doozy 2.0) were here. Last time I saw Doozy, he was inflicting a severe beatdown at Gridiron. Today was not up to a Doozy standard but I did my best.

    Somehow or another, I’ve missed Bacon Bits for about a month. Atilla showed up in between managing winning championships in baseball. Nice to have Flo here. Despite yesterday’s awful beatdown at Hoedown, Flo was back for more. We had Seymour and Rosie who worked Heartbreak into their rotation. In addition to those previously mentioned, great to have the usual suspects here (Lighthouse, Honeydo).

     

    And so it went like this:

    Warmup head-fake in the parking lot. We didn’t run anywhere.

    SSHs, Helicopters, IWs, Don Quixote, Plank stretch

    Mosey to Railings

    11s Hand Release Merkins and Ukrainian Hammers while running over/under railings

    Mosey to at the basketball courts behind the school and tried to avoid falling down due to the sand on the bottom of our shoes.

    15 People’s chair air press in cadence

    10 BTTW hip slaps in cadence

    15 Donkey Kix OYO

    15 People’s chair milkers in cadence

    10 BTTW Australian Mountain Climbers in cadence

    15 Donkey Kix OYO

    15 People’s chair Lalanne in cadence

    10 BTTW Toe Taps in cadence

    15 Donkey Kix OYO

    15 People’s chair Muhammad Ali

    10 Dirty Hookup

    15 Donkey Kix OYO

    Mosey to the covered walkway:

    Run to the end but Belly touch every 2 poles.

    2X

    Bear crawl/crab walk to the second doorway

    Mosey to the benches in front of the school; 3X

    15 Dips single count Cadence

    15 Derkins single count Cadence

    10 Bulgarian split squats, right leg back, single count Cadence

    10 Bulgarian split squats, left leg back, single count Cadence

    Line up on curb near benches and burpee/broad jump to the loading dock

    Mosey to flag

    4 minutes of Mary

     

    Announcement:

    Hump Day (minus 1 day) Happy Hour tonight: Southside at Triple Crossing Beer in Midlothian. Questions? Contact Doozy

     

    Take out by YHC

     

    I was very happy to see so many people today! More than the normal numbers. It reminds me that once in a while, I should visit some other locations and meet some other people. As many have said, I am very grateful for F3 and the people I have met here. It has really made the move from Charlotte to Richmond wonderful.

  • There Can Be Only JUAN!

    Eleven HIM’s converged at NoToll to play Ultimate Frisbee. Last Call looked like a well oiled Gumby sauntering over from a Solo Broga, dripping with confidence and namaste vibes. Juanita showed up with cleats and his own light up disc – which should have clued us all in. The following details the morning’s shenanigans, but it was clear – there can be only Juan! 

    WARMERAMA:

    • Mosey to the Field
    • Warm-up loop and place cones
    • Variable IC Warmup Reps
    • Teams randomized by counting off into Team 1 and Team 2, making it 5v6, with tiny JV pennies supplied by Juanita 
    • RULES: x3 Merkins for any player involved in a turnover, and x3 burpees for the losing team on each touchdown.

    GAME HIGHLIGHTS:

    It became immediately clear that Juanita was familiar with handling a disc, which was a good thing since the other team had Snuff who we all know is the dark horse of Ultimate (it would have been super bad if they were both on the same team). YHC ended up on the team of 6 and generously offered to have a man switch teams half way through to even things up… apparently, a slimmed down team of 5 PAX was the perfect number for the small field cause our early 2-2 score quickly took a turn for the worse as the five young guns ran a 6 touchdown streak, keeping YHC’s team exhausted with repeated burpees. Down 8-2, YHC verbally browbeat the lads into our own little streak with the final touchdown in Bone Thugs nimble fingers, valiantly losing 7-9 to the bad guys. 

    Noteworthy bad guys were Florence who will now be known as “The Hammer” for his unique and quite effective throwing style, Judge who is waaaayy faster than he lets on, Bullseye with his sneaky passing down the middle, and Last Call who will now be named “Mr Inertia” after body checking YHC (like a rag doll) off a catch and right out of bounds. It was not dissimilar to Orange Crush sending Snuff into a flat-spin, but to Snuff’s credit he held onto the disc for a touchdown. 

    Kudos to House Party for putting his height and fast hands to work, and it should also be recorded that while OC’s early efforts were generally disastrous, he made up for it with creating touchdown opportunities in our rally. A solid effort by all and a good number of merkins and burpees all around. Thanks for posting fellas. SYITG, DTH

    Mosey BTTF for COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Below)
    • YHC took the PAX out in Prayer

    Prayer Requests:

    • Healing for McGruff, Heartburn, and Labrat

    Announcements:

    • TODAY – SOJ Happy Hour at Triple Crossing
    • 7/21 – NavySeal Themed BoneThugs Q at The Forge (bring a squirt gun!)
    • 7/26 – Gumbo Q’s Home Run Derby
    • 7/26 – Pool Party HH at Snuff’s place
    • 7/28 – Dealer VQ at The Forge 
    • 7/29 – 3rd F at Starbucks (Broad&288)
    • 7/30 – Boberry Q’s School of Rock
    • 8/2 – Ultimate at Heartbreak Ridge
    • 8/4 – New Glory at The Forge
    • 8/8 – Daville Takeover all AO’s
    • 8/9 – 2nd F Lunch at Innsbrook

  • Pair Off

    Eight upstanding citizens and a dog arrived at Atlee in the gloom, and at least six of them knew what was coming. Runners split based on pace: Marco Polo and Speakeasy in the lead, covering about 5 miles, Holland and Trout trotting along behind hitting 4. Ruckers included Yardsale and No Idea, joined by SOJer Jinxy and an FNG, COTU. Dunno how far they went, but they took their time getting back!

    Welcome to the PAX COTU! He’s a real estate agent and talked up Hanover County in ways that would make one think Ashland really is the Center of the Universe. Keep an eye out for him Tuesdays and Thursdays!

    YNWA
    -Mr. Holland

  • The Baggie, The Hand Mask, and the Toupee

    A strong twenty of the area’s finest gathered in the bowl for today’s Spider Run. Plenty of quiet suppositions prior to launch, with many questioning when there would be instructions. 0530 arrived and off we went.

    Everyone head west along the lake, across the bridge, right through the (now dark) path, and huddle up at the base of University and College.

    Intervals were next. All were 1 minute up hill followed by 1:45 recovery back down. First round of intervals were up University. On the third interval up we took a right on Wood and slow moseyed to Lakewood.

    Continue past the PoJ and complete 3 intervals up Lakewood. On the third, continue the recovery north on Wood.

    Continue on Wood to the Baldwin intersection on the left. Third round of intervals were up Wood. Apologies to the neighbors on the street as we completely took over that road. It was only 3 intervals, which is just over 8 minutes, and then we disappeared without a trace. Ok, maybe there was a trace of something left behind which stirred up the neighbors.

    Slow mosey back Baldwin, through Fraternity Row, then back to the flag which Flatline so graciously planted.

    Numbers, names, YHC took us out.

    Announcements

    • TYA is heading up The Bridge this Saturday. Contact him if you are interested in a 6am clown car.
    • Prayers for Lab Rat, Swirly’s MIL, and others in our PAX who are recovering or managing life’s various challenges

    This was the first interval session since winter. The common consensus was that winter is better for these shenanigans. That’s why we modified and chose different hills today. Great job to all.