Category: Richmond, VA

  • Upsized my bell

    9 warriors descended upon the friendly confines of MG looking to do some bell sculpting. One PAX was really proud of going from a 25 pound bell to 35 pounds and I with my 30 pound bell am jealous.

    COP: Invisible jump rope, DQs, Scorpion kicks, FMs, ACs.

    E1: Curb crawl revised with a coupon to drag and instead of merkins do sit and presses.

    E2 and 3: Roll a die and do one of the following exercises depending on roll. Burpees, sit and press, coupon flutters, bench press, bicep curls, shoulder press, lawnmower pulls, tricep press, coupon squats, derkins and more burpees.

    We went through 3 x with a run around the loop in between and at the end and at the beginning. Lots of ground covered for a KB workout.

    Finished with 3 sets of DKs (15, 20, 25) and some MCs, something I thought of on the spot and some stretcheroonie.

    Praise and prayers for Lab Rat, Pinto, Blue Moon and friend of White Deer’s named Mark.

    Good to lead even with a few workout complaints from the PAX.

    Happy Birthday By Product. Free coffee for you.

    Fireman Ed

  • New AO – “The Crucible”

    For 4 or 5 years some of the Pax have been volunteering as running coaches for The Healing Place 10k Training Team. Regulars include Offshore, Swiper and YHC but we have seen a host of including but not limited to LabRat, Hardywood, Bootleg, and the man who first brought it to my attention at least – Upchuck. We have a lot of fun and the guys from THP really appreciate our support.

    THP is a homeless shelter and a recovery center for men who have substance abuse disorder, alcoholism, drug addiction etc. It is often a fellas last hope when they have burned through all their bridges and favors. Learning to run gives them something positive to do and somewhere to channel their energy.

    The program works too, they have a high success rate.

    As you guys know by now, we have been working with F3 Charlottesville and helping to lead workouts at The Bridge. Some of us thought that maybe we could harness some if that good 3rd F energy and do something similar closer to home so we worked with the managment of THP to be sure they were ok with what we are doing and we started The Crucible. I hope some of you men can help with this mission and come work out with us or even take the Q occasionally.

    We will have to go a little easy on the names and never bring a cooler of beer but other than that it will be a normal AO, just positioned and timed to be attended by the guys from THP.

    I hope that we can help some guys and bring in some new blood and new perspectives into our PAX.

    The Crucible kicks off on Saturday August 6th at 7:30 in the park across from Blackwell elementary. TYA will be our first Q. Spread the word and help us make this a success.

    Meet on the Maury St side of the park

  • Pigeon Works Well

    Three hombres traveled from vast lands and arrived early for the calm before the storm. Concentrated areas consisted of shoulders, hips, hamstrings and back. Doublemint is becoming a pigeon fan while House Party seemed to enjoy all aspects. Great company. Speedy recovery for Doublemint.

  • I Don’t Think We’re Alone.

    Ten of F3RVA’s bravest or most foolish including a rucker and a marathon training teamer broke through the heat and humid this morning to conquer the Virginia Center hill. This is what occurred.

    The Route

    No Idea left from Buffalo Wild Wings at 5 AM to ruck solo. He will have to pick up onto the story from there.

    Eight of us left BWW at 5:30 AM, took a left onto Virginia Center Parkway, crossed over I295, and then noticed around 50 people on Village Views Parkway having what looked like some type of early morning festival. All of them were illuminated from head to foot with reflective gear and lights and were smart enough to have a water stop. Looks like the Marathon Training Team had beat us to the hill. Oh well, instructions were given to walk or jog slowly down the hill and then pick it up going up the hill.

    About the Hill on Village Views Parkway off of Virginia Center Parkway

    YHC has always felt that the discovery of this route was brilliant. From BWW, it is close to 1 mile to the Village Views Parkway hill. The road is separated by a median so runners run or walk down one side of it and then run up the other side. Along the way, there are 9 light post that are equally spaced from each other. The first third of the hill has a gradual slope. It then gets steeper for the middle third. The last third is gradual but painful since all runners want to quit after reaching the top of the steep middle section. Residents who try to drive up the hill Thursday morning during the summer must hate it since there can be 50 or more MTT runners training on the hill and there is no alternate driving route to get around the hill.

    One hill loop is 1/2 mile. All running PAX members did 4 or 5 hills. With the slow one mile back to the VSF, total running distance was 4 – 4.5 miles.

    COT – Numberarama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Great job today PAX! With the heat and humidity along with the challenge of running the hill, all PAX members performed beyond expectations. Great to see Mongoose out again after first posting last Saturday. Well done! YHC tried to keep up with Hash, but that was impossible by the last hill. For those who were not able to join us today, we will be back out at the hill between a month and 6 months from now. Stay tuned.

    Announcements

    • Coming to a Nano-Region near you, Monday, August 8 is the next DaVille Takeover.
    • BRR is looking for a few more participants.

    Gotta Run!

    Phonics

  • That’s going to leave a mark!!!

    Once the Broga session was finished, everyone gathered for what they thought would be a Dealer VQ, 8 found out that they had been dooped and YHC would be leading this party.

    Mosey to the front loop for COP and disclaimer

    DQs, Helicopters, Run 1 lap around small island, Merkins, Elbow touches, LBCs, Run 1 lap around the island, Imperial Walkers, Copperhead Squats

    Mosey to the coved area at the bottom of the hill

    Triple Check partners 1 & 2 do Boyah Merkins while partner 3 runs a lap. One partner will always be doing double rounds before he runs. Doublemint had other plans and decided this did not sound like fun, he took a hard fall on the sidewalk that stopped the festivities for a bit. Last Call ran back to get Doublemints car, the PAX helped get him in the drivers seat and away he went. It’s always nice to have an actual Dr in the PAX when these things happen, even if DTH wasn’t 100% able to fix anything YHC thinks it brings a level of calm to a situation knowing there is a professional in the group.

    Once that excitement was over we moseyed back across to the bottom of the stairs by the Football field entrance.

    Balls to the wall, Hip slappers (IC), 15 Donkey Kicks (OYO), Balls to the wall, Hip slappers (IC), 15 Donkey Kicks (OYO), Dirty Hookups (IC), 15 Donkey Kicks (OYO), Dirty Hookups (IC), 15 Donkey Kicks (OYO)

    Move over by the steps and partner up

    Partner 1 does tooth fairies up the steps mosey down the hill and back, partner 2 does called exercise

    Dips, Derkins, Incline Merkins

    Mosey up to the first parking lot

    Last Call asked if we could do Parking Lot Crawls so YHC was happy to grant his request but limited it to 10 spaces

    Mosey out to the entrance road by light poles

    Lung up hill to next light post finish with just enough time to do about 30 yards of broad jump burpees

    Numbers / Names DTH took us out

    NMS:

    Lots of excitement today, the kind you don’t really want at a beatdown. YHC will try to keep up with Doublemint and let the PAX know how he’s doing. Doublemint says he has it on ice and is resting it, he will be going to Ortho on call in a bit so he will know more after that. YHC did say push yourself don’t hurt yourself at the COP but Doublemint must not have heard that part. It is a reminder to us all to watch out for those street monsters, curb catchers and asphalt grabbers its going to be getting darker and they will sneak up on you if your not watching.

  • Hoops and Burpees

    8 Hoopsters filled the nets up at Timberwolf this morning.

    KnockOut, Running, Burpees, Knockout, Team Competitions, Burpees, More Running, Half Court Shot attempts with no makes, and more running and burpees.

    Was going to be the last basketball of the summer but it has been requested we may do it again next week.

    HAPPY BIRTHDAY MR. ROPER!

    Duke

  • Sprinklers Turn Off at 4:50

    Eleven studs waltzed out and announced their presence with authority for a 5:00 run, err, Beat, down. Temperatures were sunny and 70. According to the groundskeeping crew at U of R, the following quite possibly happened:

    Mosey to the Sprinkler-fed lawn in front of River Road Baptist. Groans. “It’s gonna be too wet.” Yep. Cold, wet, and sandy. Fun fact: it rained last night. Second fun fact: the sprinklers were on when Broga started. Third fun fact: the sprinklers turned off at 4:50.

    Circle up.

    SSHs
    WWIIs (wet)
    HRMs (wet)
    Imperial Walkers
    Hillbillies
    Flutter kicks
    Pancake toss (flip over x3)
    Carolina Dry Docks
    Something else

    Let’s mosey. Q runs to the other side of intersection of River and Ridge. Headlamp goes out. Rookie move.

    Mosey along River to Saab’s house. The man lives on River. What can we say? We know people with prestigious addresses. Do some exercises in his driveway to celebrate.

    Mosey down River to U of R fields for the Main Event. The Michigan. In the dark. (See dead battery, headlamp).

    100 yard sprint x 10 times

    80 yard spring x 8 times

    60 yard sprint x 6 times

    40 yard sprint x4 times

    20 yard sprint x2 times

    10 yard sprint x 1 time

    Breaks sprinkled to allow for recovery of breadth, stretching, and griping.

    50 burpees called at the end. 11 groans heard…attendance taken and everyone is alive and able to breathe. Boom. Let’s mosey back to the VSF, Indian-run style, Kubota fast walk pace, stopping this time at Saab’s new neighbor’s house. Exercises.

    Reform the line in the same order. Or, 5 burpees. PAX did the burpees.

    BTTVSF.

    5 MOM, with reverse crunches, flutters, Alabama Prom Dates, and more reverse crunches.

    Numbers, names, and YHC took us out.

    Announcements:

    Great to hear Lab Rat is doing better. Can’t wait to see you back out there.

    Let’s hope Tryhard’s sister continues to have good numbers.

    Since YHC is slow to post this, sorry if you missed Roller Coaster this evening at 5/5:30 at Hillcrest. (Note: Copyright alert. Not sure what type of law school graduates are running hills in SOJ land now that Hunton’s finest have moved to the Promised Land, but those calling other AOs Roller Coaster best beware…this AO has been Roller Coaster for about 6 years. Time to checkity-check before you wreckity-wreck).

    BRR…sign up. Good numbers. Fellas are getting in shape.

    NMS:

    Daniel joined us today. He’s 29, he’s a Scorpio (actually, we have No Idea what his Zodiac sign is and, in any case, No Idea is a different guy entirely), his wife is close personal friends with Marv’s wife, they go to church with Marv, and he runs a dental practice in Hopewell where he apparently treats jaundice in a lot of Union Army soldiers. Seems like an overall solid dude. Hope he comes back. Oh, and his F3 name is Abscess. Strong work today.

    Corey Widmer “Suck It” Awards of the Day:

    Hutton’s for his views on YHC’s physique. YHC suggests getting some Structure in your life.

    Bodo’s for being Bodo’s. #coffee

    Everyone who griped about getting wet at 5:02 a.m. only to find they were soaking wet (and stinky) at 5:35 a.m.

    BTW, for anyone who has not been to Broga, it’s early, and it’s worth it. Thanks, Last Call. #solidstretching #sprinklers #marble

    UpChuck spits the bit.

  • September 1, 2021…

    …was the last time there was an official Roller Coaster workout with a Backblast. Lots of loops and lots of heat and humidity. The thunder rolled but the rains never came to cool us off.

    Enjoyed it, men!

  • Much Respect

    QIC was having a motivational crisis this morning and was a minute late.

    We left the kb’s at the curb and went to the school entrance to warm up. Warm up included Arm Circles, Don Keyote’s, Side Straddle Hops and Helicopters.

    We headed to the parking lot for a tabata. The tabata included: calf raises on the curb, sit up presses, pullovers, goblet squats, planks, balls to the wall, calf raises at flag poles, boat canoe’s and curls for the ladies.

    Time was up. Numberama, Namarama, and a prayer by Wild Thing.

    Announcements: Thursday run/ruck will start at the BW3’s at Virginia Center. Ruck starts at 5:00 and run starts at 5:30.

    Fun times this morning. Thank you for letting me Q.

  • Broga Broga

    A pair of a pair woke early to discover the overnight dampness that had descended upon Tuckahoe. Conditions were not conducive for our normal location so we ventured off campus to the echoed coverings of River Road Baptist. Upchuck duly noted the operational sprinklers on the journey.

    Broga commenced with particular attention to shoulders, hips and hamstrings. Towels did not provide the required protection for Hutton and groans were a bit louder than normal but Shavasana and Pigeon always come thru as crowd pleasers before the ensuing beatdown by Upchuck. Well done fellas.