Category: Richmond, VA

  • Solid misty Halloween Prep

    I slightly foggy morning greeted us today for a nice solid building WTH classic, The Cul-De-Sac workout, if you know, you know!

    The Thing:

    Good Morning No pre-volunteered Que so I grabbed it and lets go!! Mosey over to one of our favorite neighborhoods to get dogs barking early and motion lights shinning as we worked every Cul-De-Sac in the community. Run to cul-de-sac 15 Merkins, 20 LBCs and off to the next one, 9 of them in total and then Mosey back to flag with a long cut around the lake and 1 final stop at the pavilion to make the math easy, 1 more set to round our morning at 150 merkins completed, 200 LBCs done. As we made it back to flag location time allowed the bus loop lap to reach 4 miles of distance covered and we are ready for candy eating. Nice chatter about Halloween activities in todays communities and childhood memories, daylight savings times conversation….does it end or not?? I closed us in prayer and called it a wrap.

  • Anniversaries Abound

    A Baker’s Dozen posted to First Watch on this warm, misty, gloomy, foggy morn in order to celebrate some anniversaries. There was also a workout, that went like this:

    Mosey over to the tiniest of Henrico parks for:

    COP:

    SSH’s x 20, Helicopters x 10, Ukrainian Soldiers x 10, DQ’s x 10, Jazzercises x 10

    Mosey down S. Ridge Road to almost the bottom for:

    Traveling Lindsay:

    Merkins and V-ups (ouch!)

    High Knees, Butt Kickers, Ukrainian Soldier Walk, Bernie Sanders, Bear Crawl in between sets.

    Toss the Q to Honeydo

    Mosey back up to the parking lot and everyone grab a block.

    Teams of 4 rotating between and completing two rounds of Overhead Press, Bench Press, Swings and run a lap around the parking lot.

    Toss the Q to Splinter

    One lap around parking lot with block in hand.

    Redeposit blocks and mosey over to the curvy brick wall by the church.

    Everyone complete/attempt to complete a Balls to the Wall Hand Walk along the length of the wall (this is sure to be shelved until the FW 10th Anniversary)

    Mosey around behind the church to the main parking lot and complete 5 Jump Squats at each handicap sign (there were a lot) and bear crawl in between each sign. Turn around at the end and complete 5 Hand-Release Merkins at each sign and Lunge in between. Made it halfway before YHC took the Q back over (sorry, Splinter) and headed back the the shovel flag.

    3 Burpees for the First Watch 3rd Anniversary

    5 Burpees for YHC’s 5th F3RVA Anniversary

    Numbers, Names, Announcements and YHC took us out!
    Announcements: See Slack

    Prayer Requests: Splinter’s former running coach, Coach Chuck. Splinter’s cousin’s family.

    NMS:

    Three years for First Watch and five years for YHC! Double celebration! To start off with, First Watch was an experiment that Honeydo and YHC started that seemed strong at first, waned for a while, grew back stronger for a few months, then really got strong and has stayed that way leading up to today. First Watch has been called a “Stand around and Watch each other” AO by one pax member early on, an “AO for those on the Injured Reserve” by another pax member early on and an AO that’s “not going to make it because it starts a 5am” by a host of others. Well, YHC calls BS!! We are now averaging around 12 each Wednesday with a high of 17. But, it’s not about numbers here. It’s about having a good time oversharing and just letting loose! Broga helps beforehand and coffeeteria helps afterwards. At this AO, anyone can share anything and not worry about any repercussions, especially those repercussions from our M’s. The workout this morning was a repeat of the first workout conducted here, by the same Q’s, at the end of October 2019. Thanks to all for helping make this AO what it is today!

    In closing, YHC wants to thank everyone in the F3RVA pax for the last five years. YHC may not post regularly like he used to, but the brotherhood and friendships get stronger every week. YHC appreciates each and every one of you!

    SYITG!

    Kubota

  • Love Hill Returns

    5 strong posted for WDOG this morning in the rather warm fall gloom, and here is how it went down.

    Mossy to the theatre for warm ups .

    Steps : 3 incline merkins at each step focusing on mechanics – 18 steps – work are way back down with 3 good dips each step.

    Love Hill – partner up – partner one runs to the gate – partner two burpee broad jumps then switch – next exercises are lunges and bear crawl until the team reached the top of the hill.

    Native American Pole Smokers – 5 pole smokers run to the end of the line and leap frog to the end of the posts.

    Native American Run back to the flag.

    BT brought an FNG – ( The Mayor) – welcome Mayor we are glad to have you, and hope to see you back out in the gloom soon.

    Faceplant has the beer mile coming up this Saturday at his house – come join in the fun if you can.

    Enjoyed it fella’s – great way to start the day – now we are ready – GO GET SOME !

  • Helen Returns

    One PAX launched early for the latest edition of The Clinic. Conditions were 70 and sunny. According to Helen, the following may quite possibly have happened:

    Mosey from the hotel to the man-made lake for the COP

    SSHs, IWs, DQs, Dead Man Hang, stretch to the sky, LBCs, WWIIs.

    Circuits around the lake. YHC estimates the small circuit around the lake is about the same as a track (1/4 mile). As YHC will tell anyone, YHC hates track work. YHC wonders why anyone would use a track, ever, for anything. Just a horrific invention. So, YHC did essentially track work with 6 stations. 20 reps of each, except as noted.

    Station 1: merkins
    Station 2: LBCs
    Station 3: Rosalitas
    Station 4: Decline merkins (10 reps)
    Station 5: WWIIs
    Station 6: SSHs

    Three loops.

    Mosey the long way home. YHC estimates a mile.

    Name, number, YHC said a quick prayer for some folks who are struggling.

    Announcements:

    Breaking Bread: thank you to the men who carried food this weekend to the Southside Medical Respite, and to the men and women who did the cooking. The bar for a good meal was set really, really high by your brothers and their families. YHC definitely is looking to get invited to both Oyster’s and Gomer’s next family dinner. Wow. Sign up for November and December is open. We need YOU to help with dinner for 8-12 people. With 24 nights each year, this is a great way to make a contribution to F3’s leadership in the community. YHC thanks you in advance. And, if you can, bring a bag or two of fruit. These folks do not get much produce, and they really appreciate it.

    Beer Mile. Saturday at 7 (that’s p.m., for those who were asking at First Watch). Suggested weekend itinerary:
    1) Watch “All Quiet on the Western Front” Friday evening. Develop a solid disdain for war.
    2) Attend a minimum of three workouts Saturday morning (example: Breakfast Club, then Dogpile, then The Crucible), then,
    3) Kids’ events Saturday morning into early afternoon, late afternoon nap (well deserved), and
    4) Top the evening off with 4 beers and 4 laps and puking and then,
    5) A well deserved slumber “in bed” by 8:30 p.m., assuming your definition of “in bed” is “asleep on Faceplant’s front lawn.” Temps should be in the 50s at bedtime, dropping to the high/mid 40’s by the time you wake up wondering where you are and why your M hasn’t taken you home, then,

    5.5) Find said way home, and,
    6) (Promise yourself and your M that you will) Grow from this experience (note F3 Nation recommends that you use Caps when “Growing”),
    7) Build communication with your M,
    8) Learn to say the words “Do as Daddy says, not as Daddy does” to your 2.0s,
    9) Remind yourself that, after an evening of sleeping outside, attempting to whisper the phrase “Please, Bodo’s, can you turn down the microphone?” during church on Sunday, will not go over well with the M. It will not be a whisper, and only you will think you are funny.
    10) Remind self that YHC has warned you.

    NMS: YHC’s pal Omar is a stoic fellow, never complaining, though YHC suspects he’s hurting. Keep him in your prayers as he travels home for a funeral. He lost a 20-some year old cousin to an industrial accident. The cousin was crushed by some concrete blocks, apparently unsecured, perhaps by the cousin himself, that fell off the side of a truck. Apparently, this happened on Day 2 of a new job working for the cousin’s father, who owns the construction company. Yikes.

    Great to see Helen, who must be at least 75 and is still working at the hotel, back at work. Say what you will, but being at work at 5 a.m. is not something YHC aspires for at that age. Has to be a challenge.

    UpChuck spits the bit.

  • Off Season

    Four assembled in the darkness of the wee-hours to stretch and grow. Conditions were 70 and sunny. According to the dude in the pick-up, the following might have happened:

    UpChuck Q:

    Stretch to the sky. Stretch to the side. Repeat.

    Last Call Q:

    Stretch to the sky. Stretch to the side. Stretch to the front. Repeat. (Hutton released).

    Hutton Q:

    Stretch to the sky. Stretch to the side. Stretch to the front. Repeat. (Someone else released).

    Names, Numbers, Etc.

    NMS: Stretching is cool. F3 yoga mats are awful and off-brand. Adults use a towel or a normal mat.

    Announcements:

    First Watch is 3.
    Kubota is 5.
    Breaking Bread is cool.
    Drinking beer and running is at 7 on Saturday. Puking is at 7:05.

  • Those Aren’t Halloween Lights

    Three runners and one rucker took to the dark streets around Atlee high school. With Christmas still two months away, the runners noted several homes with seasonally premature lights in Giles. A great morning for running and mumblechatter with Opus and Spit. Opus and YHC got in about 4.25 around Giles and Craney Island, and Spit was not too far behind with about 4. Boo Boo reported about 3 miles.

    The Mechanicsville nanoregion is planning a happy hour event for Thursday, November 3, at PBR from 6-8. It was pushed back a week for conflicts. As a reminder, election day is just two weeks away. Even if you are not registered you can vote with a provisional ballot with same day registration and let your voice be heard. Whatever your political persuasion, inform yourself from quality sources and do your civic duty. Numbers, names, Spit took us out.

  • Pucker up 56 is here

    THANG

    So, 20 RVA runners posted today for Spider Run this cool morning and YHC had a plan to satisfy all ages and abilities. Pucker was the F3RVA brother that introduced me to this great route as you make your bed with how fast you get out of the gate. This is a simple route in that you run out of the bat cave, down Huguenot Road and across the river to the first exit onto Riverside drive and run East, You stay on this road running until 22 minutes have passed from the start and then head back on the same route. For some that wanted a little extra (some salt and pepper to the omelet of a morning run) on the return go to the UR entrance (instead of the Bat Cave) on River Road and return from there.

    With only 74 feet in elevation gain, this is likely the flattest route you can take at this AO. For me, it was extra special to run with my 2.0 who slowed down after the first mile to hang with dad.

    Numberama, Namerama – Formed a man ball and YHC took us out in prayer.

    Sending out prayers to my friend who lost his dad yesterday and Splinter’s extended family who lost a 20-year-old son. It was an honor to lead this morning gents, make it a great day…. Cheers…CB!

  • Tuesday OTB

    WITH Travel on the schedule for work, 2 Dudes got 3 miles in this morning at Satans Hill.

    Duke

  • Manic Monday

    Its a Day late, so apologies. Monday was a Monday for sure, but 6 dudes hit Satans Hill to start the week off right.

    COP – SSHs, squats, helicopters, DQs, Merkins, LBCs, and Dollys.

    Tour De New Market

    35 Minute run Stopping at every intersection for sets of 50 or 25.

    Merkins, Dry Docks, LBCs, WWIIs, Squats, Rosalitas, Dollies, Arm Circles, Box Cutters

    Back to Coupons – Curls, Tricep extensions, Bench Press x 2

    BTF, Numbers, Names, YHC took us out.

    Prayers for Honeymoons Dad.

    Duke

  • Touch your toes, if you can

    Eight posted this AM for what we thought would be a Pig Skin Q. Called an audible and yours truly threw together the following (keeping a few Pig Skin specials).

    Little warm up stretching (touch your toes, if you can) before a mosey to track for a reverse medley race where one group Polar Bears around the track until the other group (running the opposite way) catches them. Repeat but swap Polar Bears for Leg Lunges.

    Mosey to center of field for Abs with a 25 count of: Crunchy Frogs, WW IIs, Heals to Heaven, Reverse Crunches, Side Crunches, Freddy Mercury, and Mercury Freddy. Mosey to playground for Arms with 8 rounds of: 1 person does 10 Pull Ups while Pax is doing Dips or Incline Merkins.

    Mosey to Heartbreak Ridge for 5 jogs up with a Merkin at the top. Increase Merkin count every round. In honor of PigSkin we went to the wall for 3 rounds of Balls to the Wall and Milkers. Mosey around the track to end with a Ring of Fire and more stretching (touch your toes, if you can).