Category: Richmond, VA

  • Shots Fired

    8 running buddies launched at 7 with 2 Sheilas in hot pursuit for the latest edition of Sunday Funday. Conditions were 70 and sunny. According to the suspect at large, the following might have happened:

    Route: Buttermilk, cross at Belle Isle Oark (audible due to gunfire), down the trail to the river, skip over the rocks to Belle Isle, then the loop on Belle Isle, then North Bank, and back to the VSF. 6.5 or so.

    NMS: Not every day that we hear a pair of gunshots (or have others report same). Not weapons seen. Multiple witnesses interviewed. All returned safely.

    Names, numbers, Shakedown took us out.

    YHC’s brain thinks we had 8, but is only remembering 7. Apologies. Who did I miss?

  • Moist Toll

    6 Mermen swam around the swamp at NoToll this morning. Here’s what our aquatic creature friends observed :

    Warmarama on basketball court : 20 SSH IC, 10 Don Q’s IC, 10 Cherry Pickers IC, 10 Marching Soldiers IC, 10 Imperial Walkers IC, 10 Merkins IC

    Mosey to cinder blocks and bring back 2 cindy’s to basketball court

    Triple Check : Timer runs loop to tennis courts, up and around to bridge and back to basketball court; Partner 2 does Cindy curls; Partner 3 does WWIIs

    Put Cindys Back

    1 round of this week’s IPC challenge : On basketball court, bear crawl forward to Corner 1 then do 25 Squats; Bear crawl left to Corner 2 then do 25 Merkins; Crawl bear to Corner 3 then do 25 Big Boi Situps; Bear crawl right to Corner 4 then do 25 Burpees (We used half the basketball court as our square with the corners being each station)

    Mosey to parking lot next to Soccer Fields for 4 Corners with running in between corners. Exercises were 25 Ball Dippers DOUBLE COUNT, 25 Flutters DOUBLE COUNT, 25 Merkins, 25 Squat Jumps

    Start heading BTTF but stop before the gates for lunge walks (covered about 40 yards)

    Mosey to bridge for 40 dips then 25 incline merkins

    Mosey to basketball court for 1MOM : LBC’s

    DONE

    Numbers, Names, YHC took us out after COT

    Announcements : Sat 9/17 a PAX from F3 Wilson NC needs help moving some heavy items at his parents’ house in Quinton VA on east side. Should take 1 or 2 hours. Lab Rat posted on Slack saying he’s willing to help. Please let Gomer Pyle know if you can help.

    Sat 9/24 : F3RVA 8 Year Convergence at Grid Iron 7:30 am then F3RVA Retreat later in the day in Amelia (contact Gomer for address)

    NMMS : Thanks for pushing me this morning. It was one of those wet days you don’t want to get out of bed but I’m better for going. Appreciate y’all being there.

    Proverbs 27:17 NIV :

    “As iron sharpens iron,

    so one person sharpens another.”

  • Dry Spell

    7 tough guys expecting rain missed out on the 3:00 am downpour and here is what transpired

    COP under the covered bus loop- lots of stretching, Lighthouse has noticed YHC likes to stretch

    Mosey to PES Bus Loop for a Triple Check – P1 Pole Smokers, P2 Flutter Kicks, P3 run the to the bottom of the Bus Loop and Bear Crawl back x 3 rounds

    Dips x 20 followed by Donkey Kicks x 20 x 3 rounds

    Decline HRM’s x 20 followed by 20 Squats x 2 rounds, 1 round of 30 Ben

    30 Bench Kicks x 1 round

    Mosey to the Pull Up Bars – Triple Check – P1 5 Pull Ups, P2 Squats x 3 rounds

    Mosey back to the Quioccassin Middle School Bus Loop. Each person call out an exercise we previously completed and do a round of 10.

    Mosey back to the Flag for 2 minutes of stretching to close.

    Announcements – 8 year convergence on 9/24 @ 7:30 at Gridiron followed by the Sit and Sip at Gomers Uncles place. Faceplant is planning the annual Shawn G Hogan Beer Mile sometime in October

    NMS – good crew today. It was good to see Tater and Pinto, it had been a while that YHC has had the opportunity to workout with them. Glad to see Lasso. Rare appearance by Hutton at Heartbreak. We missed Honeydo, but as Atilla pointed out it would have been two days in row. Always good to see Lighthouse and hear/smell Atilla.

  • Always Be Tapering

    A week ago coming down Westham Station road, before we plowed up Panorama Drive, Faceplant said to no one in paticular “it’d be nice to see the sunrise on one of these runs” as he stared off over the Huguenot Bridge.

    He was right. It would be nice to see the sunrise as it seemed we were right in the sweetspot of a 6:15am peak above the horizon by the sun. Thus, YHC, sent 15 men over the Huguenot Bridge this morning in search of that picturesque scene that all of us could enjoy, despite the oppressive humidity.

    As it turns out, it was raining this morning.

    And also, I feel like we’ve missed the window for the sunrise, at least for the time being. Or maybe there really was never a window and the lights we saw last week were just the lights from the Huguenot Bridge. Either way, we’re going to have to wait to see the sunrise at another time.

    With the BRR this weekend, YHC thought it’d be a good idea to give everyone a nice, flat, tapering run to get all those participating in peak physcial shape for their mountainous journey Friday & Saturday. (For the first timers, the best route is the one that starts in Boone and heads down the mountain…especially if you get to do it in the middle of the night. Actually, all middle of the night runs are really cool).

    The route–The basic up river route. 22:30 out and 22:30 back. Bat cave to Huguenot Bridge…right on the ramp off the bridge then a left on Riverside. That takes the 6s to Rustic, which sucks out loud when you take it up. Then we all come back to the parking lot.

    Faceplant reminded everyone of the Beer Mile on the 29th of October.

  • That Thursday that No One Signed Up to Q

    Coming off a Q-Less RAMM on the 29th of July, 45 MOM wouldn’t be outdone as it was Q-Less as well. (Speaking of “XXX-less” I highly recommend “Smartless” if you are into podcasting and you like to laugh.)

    I’m pretty sure Hutton took the first 20, Chippendale the next 20 and YHC took us home. I do remember making everyone do two (2) Richard Kimballs…which truly are the worst.

    Tough couple of days for Proud Mary…being left at the altar by the google doc. Fortunately she had better days ahead.

  • One Day in July When No One Showed to Lead

    What do you do when 17 men show up on a July Friday to trundle around the City of Richmond and no one is there to lead them? From what I remember (it was over a month ago) I’m pretty sure everyone went their own way on this Q-Less Friday.

    The 6s did the Bodo’s Run…which takes you through Windsor Farms then down Pocahontas to Hillcrest. Couple of loops around Hillcrest then back up Charmain. Charmain turns to West Moreland and then you hairpin on Locke. Locke to Dover and then back to the flag. It’s the Bodo’s Run because there’s always some consternation from our friend named after the bagel shop when we run it as a group.

    Not sure what anyone else did.

  • Is This What Labor Feels Like?

    33 Dudes missed the national holiday memo to rest on this day. Instead they worked at this sweat shop :

    Mosey to grass circle in front of tower

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

    Mosey to grass field by the Tower

    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.

    Mosey to amphitheater 

    Stairway to Seven – start with 1 Burpee at bottom, 1 incline push-up on first step, box jump all the way to the top, 1 squat on top step, then run back down. Repeat 7 times up increasing reps of each exercise by 1 each time, so you finish with 7 burpees, 7 incline push-ups, and 7 squats at the top.

    Mosey to the Stage

    Tripe Check : Timer runs all the way down to bottom of the hill by ampitheater, Partner 2 does Cindy Overhead Press, Partner 3 does WWII’s

    Mosey to rusty cage

    Triple Check : Timer runs to trees, Partner 2 does pull ups, Partner 3 does LBC’s

    Mosey BTTF

    Numbers, Names, YHC took us out after COT

    Announcements : Sat 9/24 F3RVA 8 year anniversary at Grid Iron 7:30 am then Retreat that same day in Amelia (contact Gomer);

    Good luck to those doing BRR next weekend;

    9/11 Ruck, Walk or Run at Lincoln Memorial in DC (contact Doozy);

    Shawn Hogan Memorial Beer Mile (forgot date but contact Faceplant)

    F3 Hampton Roads hosting National Grow Ruck during weekend of 10/7 – 10/9

    NMMS : The impact F3 continues to make on my life is immeasurable. I appreciate every one of you. Having someone show they care about you and want to push you to be the best is what this is all about.

    Proverbs 11:14 NIV :

    “For lack of guidance a nation falls,

    but victory is won through many advisers”

  • Rinse & Repeat Beast

    A lighter holiday crowd, but still a great day at the Gridiron.  Here is how it went down:

    • COP
      • Parking lot tracers
      • SSH
      • IW
      • DQ
      • Helicopters
      • Arm circles
      • Dead man hang
      • Merkins
      • LBC
    • Mosey to the turf field for a cumulative beast
      • 216 HRM
      • 180 WWII sit-ups
      • 144 2x crab cakes
      • 108 helix squats
      • 72 flutter kicks
      • 36 burpees
    • Mosey to the pavilions for Lindsay with reverse crunches and dips
    • COT with YHC taking us out

    Great work by the PAX!  Good to have Pinto back!  Quick healing for the sick and injured.  You were missed.  YHC has not been keeping up with backblasts for missed workouts so this one was a bit of a repeat from last week, but in all fairness, it was my personal beast week!  Beast week complete!

    Convergence Monday at Dogpile at 7 am.

    Convergence 9/24 at Gridiron at 7:30 am.

    God is good all of the time!

    Attila

  • Pour In Two

    Twelve runners, walkers, and ruckers for the most on the books, off the books, workout in RVA. Distances between 3 and 17 miles were covered. Leather chairs were soiled and beers were funneled.

  • A Tour of the Lakes

    What should have been a unique exploration of RVA’s most bucolic and sprawling AO’s lovely lakes turned out to be a brutal death march.  Nevertheless, 9 brave souls answered the call, soldiered on to the end and got this beat down done.  

    COP: arm circles, cherry pickers, DQs, SSHs, Mt climbers, WWIIs & Merkins.  

    The Thang:

    At Shields Lake, we partnered up and Wheelbarrowed for 20 steps, then lunged together (20 single count), then switched positions for another 20 steps of Wheelbarrows, followed up by a 20 count run, before we Rinsed and Repeated.  Audible: Only 10 lunges and 40 count run.  This helped us make it around the entire lake.  

    Next up, 7 of Diamonds at Swan Lake.  We did 7 Jump Squats at every 7th “land mark” (benches, light poles, trees, trashcans, whatever), then 14 Merkins, 21 American Hammers, 28 SSHs, 21 AHs,14 & 7.  

    Since we were pretty well whipped at this point, YHC decided against moseying to Boat Lake in Byrd Park for Burpees.  

    Instead, we did a quick Love Street (bear crawls, lunges and broad jump burpees) on the way BTTF, followed by a slow, shuffling Native American run.  With a minute remaining, we knocked out some Freddy Mercurys.  

    COT: Numbers.  Names.  
    Announcements: DTH shared on GP’s Leadership zoom mtg about the Acceleration happening SOJ and YHC has been inspired to create a Shield Lock in the West End.  This has been a missing piece of F3 for YHC and something lacking in the region.  Check out F2L and QSource, create a group, or text me (804-615-3739) for details and join our group.  We are not yet the men God has designed us to be and there is growth to be had.  The only person to compare yourself to is yourself yesterday.  You just gotta be a little better than that guy.  

    The BRR launches next week.  Shout out to TYA and Vinny for organizing all the many logistics.  

    Face Plant will be hosting the annual Shawn G. Hogan Beer Mile soon.  F/u w/ him for details.  

    Labor Day Convergence is on Monday, 9/5/22 at Dog Pile with Florence Qing.  Come get some.  Ellwood Thompson afterward.  

    F3RVA will celebrate 8 years on 9/24/22.  Convergence at Grid Iron.  7am start time.  Technically, no other AOs should be operating this morning.   Let’s all celebrate together at Grid Iron!  

    Later that day (9/24), GP’s Family Farm in Amelia will host the annual Sit and Sip.  Starts at 1pm.  There was mumblechatter about hoping Hardywood will bring a llama or at least some special bread.  

    YHC took us out.  

    Keep on Accelerating gents!