Category: Richmond, VA

  • Not Cold Anymore

    Seven men rose from the fart sack this morn. Six dressed in their summer attire and one ready for the extended winter. A fun time was had by all until the clock struck 5.30 and off we jaunted to see what paraphernalia could be found lurking around Huguenot High School.

    Mosey around the bus loop with some butt kickers, high knees, karaoke (both ways) and Bernie Sanders. Circle up for warmarama that included SSH’s, Helis, Dead Man Hang, Cherry Pickers, Merkins, Carolina X’s, Freddy Mecuries and LBC’s. Abs looking fit for bikini season, short mosey to the bottom of the hill for a…..

    Triple Check: Timer runs the loop, Balls to the Wall and Heals to Heaven for the stragglers. Plank for the 6. Quick mosey to the amphitheater. Along the way stop on the hill for Clockwork Merkins: 1 merkin at 1:00, 2 merkins at 2:00, 3 merkins at 3:00, looking at you Chap. Burning in the shoulders, lets continue on to the amphitheater for…….

    11’s: Box Jumps to the top, 1 derkin, mosey back to the bottom, 10 dips. Continue on until numbers are flipped. Bad idea. Still burns. Collect the 6 and lets mosey the rear drive for……

    Lindsay: 30 Carolina Dry Docks (lot of shoulder work today)/10 World War II’s (rock hard abs boys). At every intersection reduce dry docks by 5, increase WWII by 5. Find that grass as soon as possible. Collect everyone at Forest Hill Avenue for….

    Light Poles along the Avenue: Flip between 2 burpee and 2 Lt. Dans at every pole along Forest Hill all the way back to the flag.

    Perfect Timing as time was called upon YHC’s arrival.

    Numbers/Names/Prayers/Announcements

    YHC took us out

    Thoughts and Prayers for DTH and his M as family friends are battling recent health scares. Good luck and a reminder to all to get checked. Chaplain is leading clockwork merkins at Twin Team on Friday. Monthly Convergence at Dogpile on Saturday.

    NMS: YHC was not sure what to do as the Q snuck up on him this morning. Great to have some warm temps to get the Forge regulars out of the fart sack. Doozy showed up in his winter attire expecting a blizzard or to protect his delicate skin from the rising sun. 3/4 through the workout he was shedding layers. Clockwork Merkins should not be followed by Derkins. Plenty of shoulder work today. Thank you boys for joining me. This is a great group and one I enjoy seeing on the regular.

  • Quarter Pounder with a Santa’s Ladder and Obama Fries

    A wolfpack of six emerged from the den at Timberwolf. According to the runners avoiding an EH from us, here’s what went down :

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

    Merkin Jax – Done in a 1:4 ratio : 1 merkin, 4 plank jax, 2 merkins, 8 plank jax, up to 5/20 and all the way back down 

    Mosey to football field

    Quarter Pounder – Sprint 25 yards and Do 25 merkins, Bernie Sanders back to start. Sprint 50 yards and do 50 squats, Bernie back to start. Sprint 75 yards and do 75 DOUBLE COUNT Mountain Climbers, Bernie back to start. Sprint 100 yards and do 100 SSH, Bernie back to start.

    Santa’s Ladder from sideline to sideline – run to opposite sideline and do 10 burpees. Run back to starting point then back to the opposite sideline and do 9 burpees. Repeato until you complete 6 burpees then switch to Merkins for the 5 to 1 reps. 

    Mosey to corner wall on the school building facing tennis court

    PAX line up in People’s Chair position on the wall. 1 PAX runs around the corner to the basketball court and back while the rest of the PAX remain in People’s Chair. Rotate until all PAX have run.

    Mosey to Ole Glory for some Mary

    40 Flutters IC, 20 Freddie Mercuries DOUBLE COUNT, 50 LBC’s IC, 30 WWII’s

    Obama – This movement is bear crawl for 4 hand moves then stop to do 4 merkins. (Obama was the 44th POTUS). Repeato from curb to light pole

    DONE

    Numberama

    Namerama

    COT : Saturday June 4 Vinny is Q’ing the Bridge. Looking for a big group to head out there. Coordinate your clown cars.

    This Saturday 3/5 the various Saturday AO’s will be converging upon Dog Pile

    This Sunday 3/6 is the GLOW Run for Galactosemia in New Market at 5 PM. Meet at Satan’s Hill (aka the clubhouse (15300 Sultree Dr, Midlothian, VA 23112)

    Prayers for all PAX on IR. Being injured and missing F3 is always a bummer but we are praying for you all and stay focused on healing up. Don’t rush it.

    YHC took us out in prayer.

    NMMS : Boberry and YHC spotted two runners before the Q. One of whom was on the track but we suspect sprinted away when he saw us doing Merkin JAX. We’ll get you next time! If any PAX want to do lunch next week, let YHC know and we can pick a spot.

  • The F3 Supply Chain

    If they guy who walks down the middle of Pump Road had survived the week, he would have observed the following as he passed Godwin:

    COP: SSHs, IWs, DQs, Flutter Kicks, Scorpion Kicks, HRMs IC

    Mosey to the bus loop for Paula Abdul Reverse Jack Webb: Lunge two posts, 4 Chest Presses, walk back one post, 1 Overhead Press, Lunge two posts, 8 Chest Presses, walk back one post, 2 Overhead Presses, … , 40 Chest Presses, walk back one post, 10 Overhead Presses.

    Triple Check: American Hammers, KB Swings, and Crawl Bear up a ramp.

    Conveyor Belt: Each PAX occupies a space between two posts. Complete 20 Overhead Pulls or 20 Curls, and move to the next open space and complete the other exercise. Down and back along the bus loop.

    10 Sit and Press and 10 Donkey Kicks. Repeato 3x.

    20 American Hammers OYO. 1 minute of Boat Canoe.

    The BB title was inspired by Fireman Ed, who noted that the PAX’s lack of coordination on the conveyor belt would make for an unimpressive assembly line.

    YHC is grateful for the men of F3. Make it a great one!

  • The DaVille 300

    5 DaVillians posted on a spring like morning for some KB action.

    • COP
      • SSH
      • Twisters
      • Arm circles
      • Helicopters
      • Imperial walkers
      • Lunges
    • 300
      • 6 exercises x 50 reps each = 300 reps total
      • PAX walked around the bus loop to do each exercise
      • Exercises were: Goblet squats, clean & press, WWIIs, KB swings, curls, demon crushers
    • Notes:
      • Lots of great mumble chatter this morning
      • Yardsale took us out
      • Hump day happy hour at PBR on 301 today at 5:30-7:30 pm
      • Great work gents!

  • Do I even need layers

    Three men of F3 were not about to miss out on a glorious 70 and Sunny morning at WDog. A brief mumble chatter of concern if Bodo’s had another “late night” church meeting. Did Hitchhiker start a new season of Ozark? Was that Shiplap who drove to the dog park? It’s 5:30 lets pass this potato.

    COP
    FacePlant started the potato with some stretching, SSH, some more stretching, Merkins, and a bit more stretching. Let’s Mosey

    THANG
    Faceplant carries the Potato to a set of poles and instructs the PAX that it’s time for Pole Smokers. 11 Legs Lifts then run to the end. Pax hold 6 inches until your turn. Repeat until we get to the yellow rocks. Mosey to the Circle.

    Step on the Crack and you break your mamas…. I’m not sure if that’s the name of the exercise or not. Grab the curb around the circle. Move clock wise around the circle and complete a Merkin at every crack on the curb. Mosey to the Penny Stage.

    Triple Check – Partner 1 from the Penny Stage run around the Carillon. Partner 2, Coupon Chest Press. Partner 3, Coupon WWII. x3 Pass the Potato to Oyster.

    Oyster – Mosey to street for another Triple Check. Partner 1, Bear Crawl to the curb and back. Partner 2, Curb Taps. Partner 3, Flutter Kicks. x3. Let’s Mosey.

    Middle of the road for another Triple Check. Partner 1, runs down the hill and back. Partner2 runs up the hill and back. Partner3, American Hammers. x3 . Let’s Mosey back to the flag.

    FICO takes the potato with 1 minute remaining and gets in a quick run around the parking lot to give us an even 2 miles.

    MOLESKIN
    These are the mornings we can get use to. 70 and Sunny as usual. Faceplant took us out. Thankful for the many blessings we can all be thankful for. Let’s take on the day!

    Announcements:
    HDHH at PBR in Mechanicsville tonight.
    Everyone’s going to Dogpile on Saturday.
    Nancy Lopez has his RVA Glow Run event on Sunday at New Market. See Slack for more details.
    Mark your Calendars for June 4th. Convergence at the Bridge. 1 year anniversary

  • SOT 3/2

    Full house this morning at SOT! 8 Bootcampers, 5 runners!

    Runners knocked out 5.5 Miles, strong gents!

    COP

    SShs, Helicopters, DQs, Imperial Walkers, Stretches, Arm Circles, Jazzercise

    Mosey to track:

    50s – Called exercise, 50 Reps, run half a lap

    Merkins, Dry Docks, Squats, Balls to the wall

    Dora – Runner, 100 Merkins, 200 LBCs, 300 Squats

    100 Calf raises

    Mosey to tennis court

    Escalating 4 Corners – 10 Merkins, 20 American Hammers, 30 Mtn Climbers, 40 Shoulder taps

    5 Sprints

    BTF, 30 Merkins

    Numbers, Names, Hermes took us out.

    Strong work today gents! Way to push!

    Duke

  • With a bottle…?

    A hearty group of 10 emerged from the gloom for another edition of a rusty Ronnie Q. We mosied around the back of the church and then circled up for COP.

    SSH, Ukranian soldiers, Don Quixote, imperial walkers, helicopters, merkins, LBCs.

    Next, we did a Dora with 100 reverse crunches, 200 LBCs, and 300 squats.

    Then over to the Church steps for three sets of dips with chair sits in between.

    We followed this up with some windsprints at 50%, 72%, and 91.7% speed. For good measure, we did a burpee at each parking place in the row.

    We then traveled back to the parking lot for a triple check: flutter kicks, LBC’s, and run a lap.

    Numberama, nameorama, and the Q took us out.

    Announcements: Humpday Happy Hour at PBR on Chamberlayne.

    NMS: The title refers to an interesting college story from Splinter. Thanks to everyone for coming out. Without a moon, First watch may be tied with Tuckahoe as darkest AO.

  • Create the Route During the Run

    3 Davillians came together for an early morning run. The Pax created the route while running around the DaVille. The route consisted of running behind Atlee over to Taylor Farms into Honey Meadows, and back in front of Atlee. The route was 4.67 miles.

    Great morning for a run! Great conversation with the F3 brothers!

  • The road less traveled

    Never one to shy away from uncharted roads and complex directions, YHC laid out a new route with plenty of hills. New roads were explored and all returned to the AO.

    Marv took us out.

  • B’fast buffet

    Eleven made it for the GridIron before last. Warmup with the usual at the end of the parking lot closest to the pickleball courts. Mosey to the grass field and begin a blended Bearimeter with Four Corners and a few pit stops in between. 50 x Imaginary Jump Ropes in the closest corner. Crawl Bear to mid field for 1/2 of a 1st and 10 – 10 Merkins and 1 Burpee at the 10 yard line, run to the 50 and back to the 20 yard line for 9 and 2. Continue to the 50 and return to the goal line.

    Bear Crawl to the next corner for 50 x Imaginary Jump Ropes. Bear Crawl to the 25 yard line and complete half of a Merkin Ladder, running to the midfield for Merkins and running back to tag the sideline. Crawl the 50 for 100 x LBCs. Crawl to the next 25 for BLIMPs, running to the midfield for at least 10 reps of each exercise and running back. Crawl to the next corner for Jump Ropes. Crawl to midfield along the next goal line for Backpedal to the 10 and back, then to the 20 and back.

    Crawl to the next corner for Jump Ropes, then resume the call to the 25 for BOMBs with at least 10 reps of each. Crawl to the 50 for LBCs, Crawl to the 25 for 60 second Elbow Plan, and finish the Bearimeter with a Crawl to the starting corner.

    Stretch for a few minutes and COT. Sorry if I missed anything or anyone.