Category: Richmond, VA

  • New area

    Strong showing as we adventured off the normal grounds and found a huge parking lot. Multiple 4 corners along with multiple prostitutes! ALso the group was split with 4 runers.

  • Suck at the Swamp

    A strong 8 gathered in the relatively mild Friday gloom at Twin Team – a veritable crowd by recent TT standards. 5 were there to bootcamp and 3 were getting in some hill work in training for their upcoming Star City race. Here is how it went down…

    Runners head to the namesake hill; Bootcampers mosey around back of BWES to the blacktop for COP, including:

    DQs, Helicopters, Russian Soldiers, Imperial Walkers, Shoulder Taps, Merkins, and LBCs

    Mosey down to the Swamp to start the action:

    THE SUCK – birthed here many years ago when an awkward 5-some posted for a workout, it seemed time to bring it back. 4 Pax members spread out on the track about 10 yards apart and performed exercises while #5 (the rabbit and timer) runs.

    ROUND 1 – Rabbit runs the track. When the rabbit returns we yell switch – one PAX member doing exercises takes off running, the others bearcrawl forward 10 yards and start the new exercise. Exercises were Freddie Mercuries, Star Jumps, Mountain Climbers and SSHs.

    ROUND 2 – Rabbit runs the straight away and then back. Exercises were LBCs, Lunges, Shoulder Taps and Squats

    Plank o rama to catch our breath and then off we go – Mosey to the covered sidewalk by the high school for:

    EMOM – Every Minute on the Minute perform exercises, wall sit with jabs and upper-cuts to fill out the minute:

    ROUND 1 – 2 Burpees, 20 Donkey Kicks, wall sit and punch

    ROUND 2 – 3 Burpees, 20 DKS, wall sit and punch

    ROUND 3 – 4 Burpees, 20 DKs, wall sit and punch

    ROUND 4 – 5 Burpees, 20 DKs, wall sit and punch

    Mosey through the parking lot back to BWES stopping at a couple lightpoles for some merkins and shoulder taps and doing the Bernie Sanders up the muddy hill.

    Back at BWES under cover, it was time for 10 Minutes of Mary, including:

    3 rounds of – 1 minute plank and a variety of crunches and oblique work, finished off with a minute of straight-leg twists or pulling the invisible rope.

    With abs burning it was time to head BTTF. Runners returned for COT, numbers, names, prayers and out

    Announcements:

    Exciting 80s themed workout with movie quotes, hair-band songs and trivia tomorrow 0700 at Rock N Roll

    Vinny returns with the Q at Dogpile tomorrow for what is sure to be a great beatdown.

    NMS:

    It was a great morning. Glad to see more than a couple folks at TT, even if 3 escaped the SUCK and went for a run. Apologies to the PAX for 10 minute ab-blaster, but YHC has a daily 10-minute ab challenge going with the fam and I needed to knock that out early today. Thanks for letting me lead. Always a pleasure.

    No more Gumbo for You…til Tuesday (unless I get snowed into Charlotte Sunday night).

  • It was Hard all Week

    8  fierce men over dressed for what turned out to be another 70 and Sunny day at Satan’s Hill.   Let’s get after it!

    Warmarama: 
    Mosey to the front of the neighborhood and back then circle up.  SSH, Helicopters, DeadMan Hang, Reach for the stars, Arm Circles, Russian Solders, DQ, Freddy Mercuries.

    The THANG:
    Up Satans Hill we go:  From the bottom, 30 Bear Crawls, 30 lunges, 10 Broad Jump Burpees.   Repeat until we get to the top.

    Partner Up:

    10 Booyah Merkins
    Partner 1 – Run to the bottom and back
    Partner 2 – American Hammers
    10 Booyah Merkins.
    Repeat 

    10 Booyah Merkins
    Partner 1 – Run to the Stop Sign and back.
    Partner 2 – Flutter Kicks
    10 Booyah Merkins
    Repeat

    10 Booyah Merkins
    Partner 2 – Starts the Run this round. Up to the 4th Mailbox and back
    Partner 1 – Dying Cock Roaches
    10 Booyah Merkins…. (This better be the last Booyah Merkins said the group)
    Repeat

    Mosey to the Rocks.
    Partner 1 – Lunge with a Heavy Rock to Roscoe’s Car.  Leave the Rock and Sprint back.
    Partner 2 – American Hammers with Rock.
    Switch – next person Sprints to the Rock and Lunges back.

    Partner 1 – Carry Rock overhead to Roscoe’s car.  Leave the Rock and Sprint back.
    Partner 2 – Alabama Prom Dates with the Rock.   Be Gentle!
    Switch – next person Sprints to the Rock and Carries overhead back.

    Partner 1 – 5 Steps then Squat with Rock until you get to Roscoes Car, leave rock.
    Partner 2 – WWII with Rock
    Switch – next person Sprints to the Rock and 5 steps, squat until you get back. Return Rocks.

    Meet at the Line:
    50% 
    Butt Kickers
    Hi Knees
    SPRINT
    Bernie Sanders
    50%
    Karoake
    Karoake
    SPRINT

    RING OF FIRE:
    Perfect Form Merkins – PAX choice.
    Merkins, diamonds, Chuck Norris, Peter Parkers, Wide Grip, Hand Release, 

    Five Minutes of Mary – PAX Choice.
    Freddy Mercuries, Rosalitas, Susan Summers, Lazy 2 year olds, Crunchy Frogs, Box Cutters

    BTTF:  Mosey back to the flag.

    NMMS:  YHC was preplanning a fart sack the day before.  The inner voice said “Imma wake you up at 4:30am anyway”.   So YHC grabbed the Q and made plans to take on Satans Hill.   The plan was to keep the heart rate up without dying.   Mission accomplished.   The 20 something in the group said “It was Hard All Week”.   Yes, we remember those days too!!

    SYITG

    Oyster

    Announcements:

    Be on the look out for a Post from Nancy Lopez.  Tough Mudder is coming to Petersburg in APRIL.   He would like to get an F3 team together.  Let’s do this!

    Nancy Lopez and Wilson are planning a GLOW event to support Galactosemia Research.  Be on the look out for more information on this soon.   

    VegaBond – Is raising funds for the Special Olympics.  He will be doing the Polar Plunge on Feb 5th. Which also includes a 4 mile run.    https://impact.specialolympicsva.org/fundraiser/3578317

  • Lindsays suck.

    4 men gathered for some suckage this morning. Here is what transpired…

    COP — arm circles, ankle circles, hip circles, crabcakes, the opus, helicopters

    Time Stand Still Merkins — regular merkin, 2 count merkin down and up, 3 count merkin down and up, all the way to 7.

    3 LIndsays — 10 and 30, 15 and 25, 20 and 20, 25 and 15, 30 and 10

    Lindsay Vonn — split jacks and sumo squats
    Lindsay Buckingham — flutterkicks and heels to heaven
    Lidsay Wagner — donkey kicks and AST’s

    Cindy

    Partner up — one partner runs or lunges or walks to the school and back, the other is the timer and does 5 pull ups, 10 merkins and 15 squats, change jobs. Repeato 3x

    Back to the flag for some stretching and some talk about the new Daville Schedule.

    Great job this morning, guys. YHC will be feeling this today.

    Look at the preblast for next week’s schedule. See you all in the gloom!!!!

  • Scent of a ?

    YHC rolled up to the parking lot of Rutland Clubhouse, to find it empty…at first, then Marco Polo rolled up and Mr. Holland came in hot to get this early morning run in on this cold morning. As we are working on pace this morning we started a couple of weeks ago at a 10 min/mile pace and this morning 9 min – 36 sec mile was the average, starting slow then getting to a comfortably – uncomfortable pace for a total of 4.74 miles. We did the Taylor farm loop with the BoJangle’s return loop added for a nice route. As we were going over the train tracks we smelled smoke from a cigarette, then ran past a dead dear…can’t describe that smell, then went by some construction sites, dumpster smell, porta John…well you get the picture. Much mumble chatter this morning and super-glad this was not a solo run, rather a fun time continuing conversations on family, fitness and friendships.

    We get back to the clubhouse, walk a lap to cool down circle up for namerama, numberama and Marco Polo took us out.

    Announcements:

    The First F3RVA ramp build is scheduled for next Tuesday, There is a new address for this ramp as the large ramp was completed earlier today. Please check the sign in sheet for details and thank you for all that have signed up so far.

    The DaVille region will have a new schedule starting next week with DaVille on Monday, MLK day so hope to see some folks that may have this day off.

    It was an honor to lead this morning and I see you in the gloom, Cheers…CB!

  • How many LBC’s????

    6 of the worlds finest Mathematical geniuses braved the 70 degree and sunny weather (27) to figure out how many LBC’s are done in a 10 line Parking lot crawl (without using a calculator). According to those that put in the hard work of teaching so that all the 2.0’s can not end up like us, this is what happened.

    Mosey to front lot for COP

    DQ’s, Helicopters, Imperial Squat Walkers, Peter Parker Merkins, Russian Soldiers

    Mosey to the base line next to the curb Parking lot crawl

    Bear crawl to the first line do 1 merkin Bear crawl to the second line do 2 merkins repeto for 10 lines end at 10 Merkins

    Reverso Crab Walk to the first line do 5 LBC’s Crab walk to the second line do 10 LBC’s repeto for 10 lines end at 50 LBC’s

    Mosey to the bus lot for a triple check

    Partner 1 does Incline or decline merkins, Partner 2 does squats, Partner 3 runs out and around but (X3)

    Mosey to the school side curb for elevens

    Bernie to the opposite side curb 1 Jump Squat, run to School side curb 10 Ball Dippers (2 count)

    Mosey to the Basketball court for 4 corners

    Corner 1 – 10 Mountain Climbers (yes Wilson, 2 Count), Corner 2 – 20 Groiners, Corner 3 – (because you requested them Wilson) 30 Monkey Humpers, Corner 4 – 40 Squats

    Mosey to halfway point on light pole alley

    Increasing Burpee run from light pole to light pole. Start with 1 burpee end at last light pole with 6 burpees

    Mosey BTTF for some Mary

    American Hammers, Not So Lazy Boys, Scrunchy Frogs

    Numbers / Names Florence took us out

    NMS:

    YHC always enjoys finding something that has been done before, slightly modifying it and then finding out just how difficult it can really be. 275 LBC’s total with crab walks in between lines is no joke, YHC’s abs are feeling it.

    Good to hear Florence’s FIL is in recovery mode after a successful surgery

    YHC did forget to remind everyone about this Saturdays Rock n Roll 80’s themed beatdown put on by Chaplain

    We also have an open spot for anyone interested in Q’ing Rock n Roll on the 5th

  • Early to Bed, Early to Rise

    A half dozen American redwoods denied victory to the warmth of the fartsack, choosing instead to bask in the always sunny and 70 radiant glow of The Forge. With an enthusiastic PAX trying to impress our FNG and Fresh Prince rounding out a perfect sextet, the HIM’s went to work:

    The THANG:

    COP #1:

    • Slow serpentine mosey down the parking lots with variable movements exercises
    • Circle up for Welcome & Disclaimer
    • Warmerama with usual IC reps

    COP #2:

    • Mosey around to the Ramp
    • Partner up to wheelbarrow to the top, switching as needed
    • ELEVENS with Jerkins 10–>1 and Groiners 1–>10, crossing the lot between with dealers choice of Lunge, Crab, Bear, or Broad jump
    • Flutters for the Six

    COP #3:

    • Mosey over to ascend the steps via Tooth Fairies
    • PAX voted for running routine instead of Wall routine —> Mosey around the school to the Soccer field
    • QUARTER POUNDER:
    • x25 Merkins, x50 Squats, x75 LBC’s, x100 SSH
    • Sprint out, Bernie back
    • ABC’s for the Six

    Mosey BTTF:

    • AYG sprint for the final straightaway 
    • 2 Min of Mary

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:  As a Pediatrician, YHC has the pleasure of meeting new people all the time, and occasionally YHC meets a patient’s father who immediately registers as someone to befriend and invite to F3. From our very first meeting with his newborn daughter in arms, I was impressed with Bryan’s character and maturity. Needless to say, YHC has applied the F3 headlock on occasion, and this week he accepted the invite! Bryan is a New York native, graduate of Longwood and UofR, enjoys building things, taking on physical challenges, spending time with his family, going to bed early and waking up early, and works with McKesson as a medical supplier, so welcome “Dealer”! Already a HIM in his own right, YHC is excited to see how Dealer will join with F3RVA as we all grow stronger together to serve our communities. 

    Thank you for permitting me the pleasure to lead ya’ll this morning – after the wheelbarrows and jerkins, it was probably wise to go with the Quarter Pounder instead of the Wall Triple Check of BTTW, Donkey Kicks, and Dirty Hookups…but maybe next time. 🙂  SYITG gents, YHC, DTH

  • Tracing the Lines

    Seventeen able bodied Kindergarten graduates including one FNG gathered in the light of the moon (well, spotlight) for today’s on-time launch of 45 MoM. Quick mosey around the track before gathering on the tennis court, from which we never left, for:

    COP

    • 20x SSH
    • 10x Helicopters
    • 10x Don Quixotes
    • 10x Merkins
    • 10x Scorpion Kicks
    • 20x LBCs
    • 10x Mountain Climbers

    The Thang

    Tennis court tracers. 1 court, normal tracer then line up on the sidelines for a line drill with the gaps between the courts as the ‘lines’. Here was the sequence:

    • Trace court 1 normal
    • Line drill: 15 merkins, 30 squats, 40 LBCs, run to the end and back
    • Trace court 1, court 2 touching the ground at the net and baseline
    • Line drill: 15 werkins, 30 monkey humpers, 40 american hammers, run to the end and back
    • Trace court 1, court 2 touching the ground, court three staying eyes even with net
    • Line drill: 15 hand release merkins, 30 lunges, 40 flutter kicks, run to the end and back
    • Trace court 1, court 2 touching the ground, court three low, court 4 with burpees at the net and baseline
    • Line drill: 15 diamond merkins, 30 side lunges, 40 freddie mercuries, run to the end and back

    Team up for triple check, with Faceplant wandering from team to team. Reverse Plank, Crab Cakes, run the length of the court. We made it through 2 rounds before time was called and it was time to run BTTF.

    Announcements

    • After some confusion we confirmed Vinny’s dogpile q Saturday and Gomer’s NEXT Saturday departure. Prayers to Gomer, Pigskin, and the rest of the team as they mission in Honduras.
    • DaVille has shuffled their lineup, so take a look at the website or Corned Beef’s post before making a trip to DaVille.
    • We don’t do Yoga when it rains, but there is Broga regularly. Talk to Last Call or Doublemint for more info.

    Moleskin

    Late yesterday afternoon, the Q sheet was still wide open for today. Given that, there was little expectation on the numbers that actually showed up today. Like clockwork, 5:25 and the moths converged near the flame. You can thank Saab for today’s sequence as he hesitated to put his name on the Q sheet and YHC capitalized.

    In that vein, last night YHC was searching for inspiration when an article appeared describing Djokovic’s situation down under and YHC thought to his self… SELF!!! What should the theme be for tomorrow? Tennis was top of mind so tennis is what we got today.

    It was a pleasure to lead this morning gentlemen and YHC appreciated all the words of encouragement. They truly are what gets me through the day. At one point YHC did hear Gomer justifying the inclusion of Scorpion Kicks, and for that YHC thanks you.

    YHC also appreciates Wedding Singer for taking the lead on the tracers on the other side of the court. Forget the idiots behind you and their suggestions, you did a fine job leading, and for that YHC thanks you.

    Ample mumblechatter today for a bunch of geriatrics. I guess it’s true what they say. A fine wine gets better with age while grown men get saltier.

    Enjoy the day. Splinter out.

  • I can’t talk about your mother

    9 studly men gathered in the somewhat far West End being confused about who would lead Circus Maximus today. Fireman Ed put his name on the Q, took it off, showed up and felt bad that he took his name off so we went with a modified hot potato.

    Fireman Ed:

    COP: DQs, CPs, merkins, Freddies and ACs

    Mosey to bus loop.

    Rotate and do eight exercises with the pacer running (or yogging) around the bus loop. Exercises were lawnmower pulls, coupon squats, coupon flutter kicks, sit and press, overhead presses, shoulder presses, bicep curls and KB swings.

    3 sets of derkins and coupon bench presses. First 10 and 10, second 10 and 15 and then 10 and 20. Torch was then handed to Offshore.

    Offshore: 25 dips, 10 2 count coupon step ups and 15 2 count American Hammers in cadence. 3 times

    Hand off to Homer.

    Homer: Waiter’s carry around the full bus loop with 10 herpes (hand release burpees). Do it again (this one sucked).

    Walk around bus loop. 10 sumo squats and finish with more herpes.

    The reason for the title is that as we were waiting for 5:30 White Deer was talking and Siri from his watch said “I am not able to talk about your mother.”

    Thanks Offshore and Homer for your partnership in Q’ing. No announcements although I was asked whether shoes and clothes are still being collected. Let me find out. Do great things today!

    Fireman Ed.

  • Always Sunny and 70

    3 men braved the cold and the wind to throw some iron around.

    • COP
      • SSH, invisible jump ropes, imp Walkers, arm circles, Russian soldiers, HRMs, copper head squats, LBCs
    • 4 Corners
      • Corner 1 – 10 squats
      • Corner 2 – 10 squats + 15 demon crushers
      • Corner 3 – 10 squats + 15 demon crushers + 20 KB swings
      • Corner 4 – 10 squats + 15 demon crushers + 20 KB swings + 25 boat canoes
    • 11s
      • Shoulder thrusts
      • Reverse snow angles
    • 5 minutes of stretching to end the beatdown
    • Numberama, namerama, No Idea took us out.
    • Notes:
      • It was cold and windy this morning especially with the KBs. Hard work was put in by all.