Category: Richmond, VA

  • Block Tease

    10 studs convened in the first 20 degree morning in the dark for a beatdown. After a mosey to the middle Third parking lot, YHC wanted to try out a Tabata workout. A Tabata is 4 minutes of intense exercise with 20 seconds on and 10 seconds off, repeat 8x. Our goal was to 8 rounds total with one minute rest in between. Here’s what we covered:

    • Round 1: SSHs
    • Round 2: Burpees
    • Round 3: Copperhead Squats
    • Round 4: American Hammers
    • Round 5: Merkins
    • Round 6: WW2s
    • Round 7: Mountain Climbers
    • Round 8 (half round): High Knees

    75% Run back to the flag. Numberama, Namerama, YHC took us out.

    NMS: Fudd and Handshake complained a lot but we persevered. The inspirational quotes in between rounds helped. Especially this one from Kurt Kobain: “It’s okay to eat fish because they don’t have any feelings.”

  • Eyes Front, Fellows.

    6 chose to chill out for the latest edition of Sunday Funday. Conditions remained constant at 70 and sunny. According to the Kotter who was freezing in the parking lot, the following might have happened:

    Route: Nickel Bridge to Buttermilk to Forest Hill, unless you are Chippendale and are too fast to hear the audible, in which case it’s unclear what he ran, or Saab, who ran 10 miles on roads, in which case YHC knows he ran elsewhere.

    Numbers, names, and YHC took us out before Chippendale froze in place.

    Announcements:

    Loops on Friday. This event is awesome. Day after Thanksgiving. Starts at 7:00 a.m. Run a loop, bike a loop. On the roads or on the trails. Mileage may vary based on mode of transportation and media traveled. But, participants will start a new loop every hour and must complete a loop every hour. Hang with F3 brothers, friends, and family before, during, and after. Last person to complete a loop subject to the above rules is the winner.

    Handicapping:

    1 loop – you will not win

    2 loops – you will not win

    3 loops – same

    4 loops – Meh.

    5 loops – YHC supposes this is possible.

    6 loops – Maybe, if it’s raining.

    7 loops – You are getting warmer.

    8 loops – YHC is putting his money here, subject to the moral hazard of TYA trying to win with 7 or 9 just to ruin YHC’s wager. He’s a crafty fellow. However, rumors have some other contenders coming from points west on 360.

    9 loops – YHC believes this is over-doing it, but still possible.

    10 loops – Someone else has to want to do 9 in order for someone to win with 10, and YHC doesn’t see it.

    11 loops – Ask yourself: who brought a headlamp?

    12 loops – Nah.

    Whatever happens, you will make friends on this day.

    NMS:

    Great to have Chippendale back on the trails today. It’s been a minute. He’s a fast fellow.

    Nice to run Forest Hill. YHC was chugging today. Good to chat with Offshore most of the way.

  • Get that guy some coffee

    7 ready for another edition of Off the Books. 70 and Sunny for a quick out and back.

    Announcements:
    Tuesday: Spider Run – Turkey Trot route.
    Tuesday: HDHH – Hardywood (westcreek)
    Friday: Forest Hill Loops

  • Poncho and Lefty….and Fudd

    Six ruckers on a mission launched out from Hoedown laden with the spoils the Pax had left. Pigskin was nice enough to see us off and offer his support. The group dispersed in rotating pairs of two for chatting along the way. The lights of UR at night are outstanding with the reflections on the lake.

    When we arrived at Spider Run, the parking lot was vacant of food, so we picked up the bat cave and trekked into the gloom. One deer sighting, though many more probably spotted us.

    The holiday lights of the River Road Shopping Center we aglow welcoming the festive spirits. One of Henrico’s finest had radar set up and pulled someone right in front of us as we made our way to Westham Station.

    Up the hill to First Watch where collected both donated goodies but also some distilled goodies courtesy of Handshake. Off we went back through the suburbs where Fudd thought he could collect more canned goods by banging on the door of a friend’s house. Turns out that they were not home and a little kid answered the door. Stranger Danger! and off we went.

    Back to Hoedown to consolidate our donations and close out the night by the fire pit.

    The folks at Midas (who have a permanent collection site for the Food Bank) were super helpful unloading this morning as we filled up the majority of one of those large donation boxes.

    Thank you Pax for your contributions and for making a difference in many people’s lives this holiday season!

  • Team Work Makes the Dream Work

    4 men and a couple of 14 yo that keep showing up ventured out into the gloom to see if it would be a beautiful day in the neighborhood. What transpired is as as follows:

    COP: Arm circles, cherry pickers, DQs, side-Straddle hops, mt climbers, WWIIs, and Merkins.  

    The Thang: 

    Burpee Back Mountain – partnered up for a Dora.  100 burpees.  Timer ran up and down amphitheater steps.

    Quadruple Check Choo Choo Train – Everyone got a coupon. The original idea had to be modified big time due to low numbers at DP today.  P1 was the engine of the wheelbarrow, while P2 held P1’s feet, while P3 lunged behind (with the coupon). Since this was a Quadruple check, we all performed each task 4 times. This experiment taught me that a triple check is better than a quadruple check. Next, we tried a double check. P1 murder bunnied from Penny Stage to the lamp post, P2 walked and followed P1 with the coupon overhead, P3 again lunged behind (with the coupon). Everyone kept their coupon as we moseyed through the woods.

    Due to differing fitness levels, various injuries, the Pax began to work as a unit. Some ran with a coupon. Some walked with 2 coupons. Some got to the next point without making their injuries worse (success!).

    Triple Check at the Pipe Line.  Timer ran the pipeline loop.  P2 did AHs and P3 did 4 squats (with the coupon) x 4 curls x 4 overhead presses (repeato).  

    I had much more suffering to dole out, but the clock struck 6:54am, so we moseyed back up to the Penny Stage, again coming together as one mighty force that had mere minutes to get some coupons back to their appropriate place.

    Native American run BTTF for COT.  Numbers.  Names.  

    Announcements: Loops at Forest Hill Park on Black Friday. Apparently, the reigning champ is Sippy Cup with 7 loops. Who’s gonna best him? Anthrax?

    Prayer requests: Chippendale asked that we pray for his son, a UVA student, as the student body is still dazed from their recent tragic event. YHC took us out.

    Final Thoughts: May we each continue to grow stronger, in all ways, so as to benefit ourselves, our families and our communities. May we not fall into paralysis when faced with the numerous tragedies that continue to befall our nation and the world. May we each do our part to improve the small portion of the world that we inhabit.

  • Beach body prep starts now

    6 regulars and 1 FNG gathered for a chilly start to the day at R&R and at 7:00 YHC had to start moving before my feet stuck to the cold ground.

    Mosey around to the back parking lot for COP and brief explanation to our FNG the core principles and tell him he can’t sue anyone if he gets hurt

    Mosey to the large circle that goes around the park for an increasing / decreasing jog around. First stop 20 WWII’s, second stop 20 WWII’s – 30 American Hammers, third stop 20 WWII’s – 30 American Hammers – 40 Jump Squats, fourth stop 50 SSH’s then back down starting with SSH’s and at each stop drop off each exercise until the last stop is only the 20 WWII’s

    Mosey to the concession stand for what Ponch named the dip, dip row boat. PAX sits in a line on the ground with the last person doing dips on the bench while everyone else rows the boat on both sides, timer is the guy in the boat gets out and runs to the stop sign and back. Runner replaces the dipper and everyone in the boat moves forwards.

    Wall sits with some Hoedowns added in

    Mosey walk to the corner of the lot for a quick four corners

    10 – Ball dippers, 20 – Smurf Jacks, 30 – Calf Raises, 40 – Squats

    Wall sits

    Mosey BTTF for a ring of fire of your choice either you’re sitting in a Not So Lazy Boy or a Plank position. 20 of the exercise of your choice

    Numbers / Names Chaplain took us out

    NMS:

    Welcome aboard to our new FNG, Shank. Posh and Shank have committed to starting a new OA in Petersburg to start after the new year 1/2/23 on Tuesdays, YHC will be making the trip south for a couple month to help get this new AO off the ground. Posh will be the Site Q for this new AO (meeting place TBD) stay tuned for F3’s growth south of southside.

  • Return of the Farting BLIMPS

    5 Eager Lads seized the day at The Crucible. Here’s what the guy YHC invited and the passing cars observed :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Imperial Walkers IC, 10 Ukrainian Soldiers IC

    BLIMPS (5 Burpees, 10 Lunges DOUBLE COUNT, 15 Imperial Walkers DOUBLE COUNT, 20 Merkins, 25 Plank Jax, 30 Squats) on a Fartlek Run exploring parts unknown. We were able to get in 7 rounds of BLIMPS and traveled about 2.5 miles. YHC’s plans to buy the PAX coffee at Sisters Cafe at the ending destination of our run was foiled by the unannounced permanent closing of that establishment. So we ran BTTF instead and did 1 minute of Flutter Kicks, got in our cars and headed to Brewers for some 2nd F Coffeeteria.

    Announcements : Tuesday 10k Turkey Trot at Spider Run (launch at whatever time you need to finish at 6:15 am) ; Happy Hour Tuesday at Hardywood West Creek 5 PM ; Thursday TYA’s Annual Thanksgiving Q at 45MOM ; Friday Forest Hill Loop Runs (see Slack)

    Prayers for YHC’s brother and father who are not on a speaking terms anymore

    NMMS : Really enjoyed the fellowship today brothers. Farting BLIMPS are always a good strategy to explore AO’s you’re not familiar with. Have a great weekend and Thanksgiving brothers!

  • Safety be Damned

    YHC donned the traditional black F3 attire, left my headlamp sitting at home, and ventured out into the streets/trails of Rockwood Park. Completed our normal paved trail run through the backwoods…..I did pick up the pace a bit when in the vicinity of the cannibal compound. Big Rig had just finished a 5 mile run and was heading to work as I arrived. A fist bump and some encouraging words earned him a coveted big data point. As usual, a good time was had by all.

  • Are you Qing?

    4 runners descended on the Rutland Clubhouse to ask each other who was Qing. No one was Qing, so YHC led the PAX off on an effort to get everyone lost on his home turf. Over about 4 miles Opus was sometimes lost and Mr. Holland frequently lost. No luck with Bulkhead. Numbers, names, Opus took us out.

  • Tour De Twin Team

    4 Brothers of the Gloom locked shields for a 24 degree beatdown. Since Tater was gracious enough to visit Twin Team again, YHC had to show him all this AO has to offer. None of the usual dog walkers roaming the streets were there to witness the following :

    Warmarama : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Ukrainian Soldiers IC, 10 Imperial Walkers IC

    Mosey to playground

    10 Pull Ups

    Mosey to the road behind BWES that leads to JRHS

    Make a stop for 25 Merkins

    Mosey to parking lot outside JRHS football stadium

    30 Squats with your heels elevated on the curb (Rosie took the chance to name this exercise Stiletto Squats. Really works the quads)

    Mosey to pull up bars outside the stadium

    10 Pull Ups

    Mosey to the trail that comes out to the tires behind JRHS

    Tire Flips from the pile to the end of the curb (about 40 yards) then repeato all the way back

    Mosey to JRHS entrance in front

    1 minute of flutter kicks followed by 20 Doozy Navy Style WWII’s (arms crossed over your chest)

    Mosey to BWES entrance

    25 Merkins

    Mosey to the namesake Twin Team hill

    25 Doozy Style WWII’s

    Run up to the top of the hill

    30 Merkins

    Mosey back to bottom of hill

    20 Doozy Style WWII’s followed by 30 Jump Squats

    Mosey BTTF

    30 Merkins

    Squat Jump Holds (As a group, 10 Squat Jumps followed by 10 Seconds of Al Gore in Helix position. Repeato and decrease by 1 rep until you finish 1 rep)

    1 Minute of LBC’s

    DONE

    Numbers, Names, YHC took us out in prayer

    Prayers for all those on IR

    Announcements : Tonight Lockjaw and Honeydo are rucking to deliver canned food (see Slack for details so you can drop off canned goods for them) ; 10k Turkey Trot run at Spider Run this Tuesday. Start at whatever time you need to be able to finish at 6:15 am. ; Happy Hour also this Tuesday at Hardywood West Creek at 5 pm or whenever you can get there

    NMMS : Happy to have Tater and TryHard join Rosie and YHC at Twin Team. Tater likes the new scenery and TryHard needed a make up day for his missed alarm for The Forge.