Category: Richmond, VA

  • Rosies in Bloom

    The sweltering sunrise of NoToll brought out the long-dormant Rosie to join 9 SOJ HIM’s for another DTH beatdown. Here’s how we stopped to smell the Rosie:

    The THANG:

    COP #1:

    • Mosey to the Basketball Court
    • Variable DTH-style Warmerama including standard IC sets alternated with laps around or across the court

    COP #2:

    • Mosey over to Field 1 and line up along the baseline for a LINDSEY:  
    • Variable Merkins:  30, 25, 20, 15, 10 (can’t choose style of Merkins more than once)
    • Sprint across field between
    • Fence Smokers:  10, 15, 20, 25, 30

    COP #3:

    • Mosey to Pavilion for a BEARMUDA TRIANGLE:
    • Q the Music
    • Bearcrawl between three corners
    • 1st Round – x5 Burpees ea corner
    • Plank for the SIX
    • 2nd Round – x10 WWII’s ea corner
    • Mary for the SIX
    • 3rd Round – x15 Groiners ea corner

    COP #4:

    • 50’s:
    • Q calls an exercise, 1st man to complete x50 calls out next exercise, all PAX stop & run to other side, complete 10x

    Mosey BTTF for COT:

    • Counterama # 10
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • The sweat was POURING this morning to celebrate Rosie’s return. You would think a long hiatus would slow the guy down, but he had no problems at all crushing the workout. Great to have you back out bro! Next up, we’re all looking forward a hearty serving of Gumbo (rumor has it maybe next month). Way to work this morning guys! Always appreciate the opportunity and accountability to give and receive a healthy beatdown. SYITG, YHC, DTH

  • Generally Successful

    Fourteen mostly aware PAX huddled in the new gathering spot for this week’s Spider Run. The call was snake river. 4s did one, 5s did two, 6s did four. Numbers, names, announcements, YHC took us out.

    Moleskin
    Almost everyone remembered, some were unaware, of the newly declared gathering spot for the AO. Shakedown appropriately suggested after the run that we should place a scout at the previous location for a few weeks. Noted and we will make that a practice for the month of July.

    Quick note about parking in the new location. After a brief discussion with a UR staff member, here are the key notes:

    • Do not park in the “reserved” parking spots closest to the dry creek on the downside of the dam
    • If possible, park in the spots facing the road or the spots in the middle of the lot
    • The staff try to park in the parallel spots on the road so try to keep those open. They have to be there by 630 so it may be less of a big deal.

    Snake river run sucked today. I think everyone would agree with that.

    We will stick with this new location for the near future to see how it sticks. So far, so good.

  • Slipped Disc

    Did that get your attention? Ahhh, nothing better than having a few men of a certain age running around with men of a much much smaller age. Luckily, the slipped discs were all external (this time).

    Apparently, Atlee High School also got the memo that DaVille was playing Ultimate this morning, so they turned the sprinklers on for us…Noice!! Everything was slightly damp, which many of the 11 players we had this morning used that as an excuse. It’s a good thing they had the slick discs as an excuse, because there were a whole lot of drops!

    We played 6 on 5, which worked ok…it would have been nice to have Chapstick out….Yard Sale, make sure you let him know that he missed out on making it even teams! The youth played great this morning with many long huck opportunities (with drops) and some great D.

    Ultimate is such a great game in that it doesnt take much time to get competent at it, and you don’t have to be big to be good (speed helps though). It is the sport I wish I knew about when I was in college. I hope that Wilt and Hash will get their dads and siblings out there and utilize their new consolation prizes and realize what a great sport it is. If anyone is interested in the very active Ultimate scene in RVA, please reach out and I will direct you. Especially the high schoolers going on to college.

    Announcements:

    -Ultimate again on Thursday at the Forge!

    -Convergence Saturday at Dogpile: 0700

    Apology of the week (year?) goes out to Fannie Mae for getting my face in the way of his swingy arm thing with the disc. I’m sorry about that, and I am happy to see that the spot on my nose is a bruise and not melanoma. That was a scare for about 10 seconds.

    Lab Rat apologizes…

  • Crush it!

    7 warriors returned to the original location of The Creek for one more skullcrushing party that went something like this…

    Mosey around the church building and around to the side parking lot.

    COP All IC – 50 SSHs, don quixotes, helicopters, arm circles, 10 crab cakes, 10 imperial walkers, 50 LBCs

    Mosey to the front corner of the church building

    Four Corners

    • first corner 5 burpees
    • second corner 10 squats
    • third corner 15 two-count mountain climbers
    • fourth corner 20 WWII sit-ups

    Mosey to the pavillion

    Crush It!

    • 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins IC
    • 10 skullcrushers on way, 10 skullcrushers the other way, 10 incline merkins IC
    • 15 skullcrushers on way, 15 skullcrushers the other way, 15 dips IC
    • 20 skullcrushers on way, 20 skullcrushers the other way, 20 LBCs IC
    • 15 skullcrushers on way, 15 skullcrushers the other way, 15 dips IC
    • 10 skullcrushers on way, 10 skullcrushers the other way, 10 incline merkins IC
    • 5 skullcrushers on way, 5 skullcrushers the other way, 5 derkins

    Mosey to the front grassy area

    Tunnel of Love – crawl toward the crosses

    Mosey to the flag

    • 10 flutter kicks IC
    • 10 American hammers IC
    • 10 freddy mercuries IC
    • Superman

    Numberama, namerama, Announcements, YHC took us out.

    Announcements

    • Ultimate frisbee at DaVille on Tuesday
    • Convergence on Saturday, July 3rd at Dogpile at 7am
    • Summer tour starts Thursday, July 1st

    NMS

    The PAX returned to the original location of The Creek for one more Q by The Carpenter in that location. The PAX reflected on the many memories from this original AO location – Emoji taking a dump in the woods, the PAX bear-crawling around the entire building, 2.0s joining us (one morning with PAX from 7 decades – that’s a lot of hate and respect!) and other fun memories.

    YHC took the PAX back to the pavilion to relive the Skullcrusher days that were inspired by a trip down to F3 Houston back in 2015. That exercise doesn’t disappoint and the PAX crushed the skullcrushers.

    Spit fought through the whole workout and modified in light of his finger. The PAX welcomed Mile High. He has heard about F3 for years and decided to post before YHC left town. Mile High is from the same neighborhood as YHC and Opus so he will carry on the “island” representation (talk to Opus for the reference).

    Thank you for letting me lead!

    The Carpenter

  • The Bro-Code run

    Last Friday of the month is always a Bro-code run at Currahee. All paces run the same route, but we all finish at the same time. This is due to the circle back for the 6 at each major turn. Some pax will get 4 miles and other will get 5.5, but the over all rule is we always circle back for the 6 along the way and not wait until the finish line.

    Bro-Code run tends to turn into a COT between like speed running partners and this week was no different. Lots of mumble chatter on the route. but much of it was COT between pax members. One piece YHC can share is the Johnsonville LOVES the hills and wants all pax members to know that if he is running with you, he wants lots more hill training. 🙂

    The route for the Bro-Code in June:
    Right out of Goodwin on Pump
    Left onto Ridgefield
    Right onto Copparas
    Right onto Church
    Right onto Pump
    Left into Godwin.

    Lots of up coming opportunities in the RVA area in coming weeks:
    6/29 – Ultimate Frisbee at Daville (Atlee HS – mtg at teacher lot behind school)
    6/29 – Drinks w Fudd at The Answer (5-8p)
    6/30 – Lockjaw Paddle after work (PM him)
    7/1 – Start of Summer Tour 2021
    7/1 – Ultimate Frisbee at the Forge
    7/3 – 7am Dogpile Convergence (CB on Q)
    7/8 – F3RVA Town Hall at 8pm (location TBD)
    7/10 – Puppypile following Dogpile
    7/17 – Hitch House Party at 5:30p AYE!
    7/31 – The Fling Squirrels game. DM BoneThugz for more info

    Thank you for the opportunity to lead the Bro-Code Run.
    v/r
    John (Gypsy) Boles

    As always: call a pax member you have not heard from. it may be just what he needed today.

  • Ninja Warrior Reprise

    This week being the occasion of YHC’s 44th birthday, the 2nd annual F3 Ninja Warrior course was in order. After conducting a quick COP including 44 SSHs, we moseyed through the course so YHC could explain the various obstacles and exercises.

    After returning to the start of the course, we divided into pairs. The first pair, DTH and Garbage Plate, took off and the race began. The second pair started after waiting one minute, then the third pair after another minute, and so on, while the rest of the waiting pax conducted COP.

    Course was as follows:

    • Run to the handicap ramp, perform under/overs on the ropes suspended across the railings. At the final ramp, bear crawl to the top.
    • Mosey up to the field to the exercise equipment. Shimmy across the parallel bars with arms in locked position // Perform 3 pull ups on each of the escalating pull up bars // Monkey swing across the horizontal ladder // Run across the spring bench // Climb up the chain link wall and down over the other side // Monkey swing across the rings using only one color of ring.
    • Mosey to the swing set. Perform 25 swerkins on the swing set (Get in plank position with feet rest on a swing, Pull legs in to a reverse crunch position, extend legs back out and then do a merkin).
    • Mosey to the back southern corner of the TES school property. Run up the large mulch pile, climb the ladder or scale and jump over the chain link fence. Run around the back of the office building and then across Forest Ave. into the middle Third Church parking lot.
    • In the center, grab a coupon. Run to the first corner of the lot and perform 25 squats with the block // Run to the next corner, 25 swings // Run to third corner, 25 curls // run to next corner, 25 incline merkins on the block // run back to center and deposit the coupon back in the pile
    • Bear crawl through the center retainer ditch and out the other side. Once through, run to the back parking lot of Third Church.
    • Mosey to the playground. Jump, leap, or climb over the playground fence using the green bench. Climb up to the top of the slide then slide down face first on the nobbly slide, at the bottom, keep feet on slide and perform 25 Derkins.
    • Mosey to the fire escape. Run up and down the fire escape 3 times, performing 5 jump squats at the top each time.
    • Mosey to side parking lot. Burpee Suicides. Start on the curb, run to the first parking lot line, perform 1 burpee, run back to curb. Run to second line, perform 2 burpees, run back to the curb. All the way up to 8.
    • After 8th burpee round, run back to touch the curb, then run back across Forest Ave., around the front of the school, and back to the tree. Scale the rope ladder and touch the limb to stop the timer.

    First finishers performed COP while waiting for the pax. Once pax was in, we finished with some ab exercises.

    Numberama, Namerama, YHC took us out.

    NMS: TClaps to Snuff for winning fastest time! We’re pretty sure DTH and GP also had a a top time but they seem to not be able to add and subtract accurately. Fudd won the prize for most questions- Wait, do we just keep running? Welcome Kung Fu Panda, who showed up on a really weird day. Thanks to Malpractice’s son Josiah for some tips on the course, who is heading to Vegas this summer for the junior Ninja Warrior World Championship! Thanks guys for humoring me in this stupid tradition.

  • 50-50

    YHC forgot to cancel last week for his 50th Bday Q and the Pax had to improvise with a hot potato. My bad. But this week, we had all sorts of fun with plenty of 50 counts. 13 of us posted and we even had an appearance from Water Wing for 1 exercise during warm ups.

    After warmup we went to Burpee Hill for 10 burpees, followed by a mosey to the soccer field for another set of 10 burpees. We then worked on legs with a Dora of 100 lunges, 200 squats, 300 heel raises. Next up was a modified Ab-Ripper X…25 Crunchy Frogs, 25 Bicycles forward and back, 25 In and Outs…Bear Crawl to the 18 yrd line for 25 Heels to Heaven, 25 Reverse Crunches, and 25 Flutters…Crab Walk to 50 yrd line for 25 V-up Roll ups, 25 Side Crunches (each side) and 20 Leg Climbs. Having worked legs and abs, it was time for a Clockwork Merkin on the hill. Then a Jack Web of 1 Carolina Dry Docks for every 5 Air Presses. Of course we did 10 sets (it’s a 50 theme). Did another 10 burpees before heading to the exercise bars for a Quadruple Check (Pull-ups, Dips, and Jerkins while the 4th group did 5 burpees). If the math was correct, that’s 20 burpees…for a total of 50 for the day.

    Took a mosey back to parking lot to finish off with what else, but 50 American Hammers.

  • Pile It On (one last time)!

    *** YHC’s phone did not record the namerama so I am missing a ton of names. Please leave comments with names of the PAX who were there and that I missed in the list

    26 RVA warriors stormed into Dogwood Dell to join in one last workout party for The Carpenter that went something like this…

    Mosey to field near the Carillon

    COP All IC – 100 SSHs, don quixotes, helicopters, arm circles, 10 hand-release merkins (HRMs), 10 crab cakes, 10 HRMs, 10 imperial walkers, 10 HRMs, 50 LBCs.

    Mosey to Byrd Park pond with the fountain

    HRM Circuit

    • Partner up – one partner heads in one direction while the other heads in the opposite direction around the pond
    • 3 HRMs for every light pole
    • 5 boo yah merkins when you and your partner cross paths
    • Finish the circuit and go find your partner until you both finish

    Triple Check – run up/down the hill to the old Columbus statue, balls to the wall, dips

    Mosey to the flag – hold 6 inches until the PAX arrives

    • 10 IC flutter kicks
    • 10 IC American hammers
    • 10 IC freddy mercuries
    • superman

    Numerama, Namerama, Announcements, YHC took us out

    Announcements

    • Convergence at Dogpile on Saturday, July 3rd (note: not July 4th) at 7pm
    • Summer tour kicks off this Thursday, July 1st
    • Town hall meeting this week
    • Other announcements from Dr. Tryhard but I can’t remember them… please add to comments

    NMS

    Today was a significant day for YHC as he finished up his F3 RVA time with the Q. Dogpile has always been a special AO since YHC remembers how much he struggled the first time he came to Dogpile in March 2016 and Sippy Cup’s workout destroyed him. It felt great!!

    YHC has always had an uncanny liking of SSHs and the 100 SSHs “tradition” started on his one-year anniversary Q at Dogpile. It only seemed right and necessary to bring that back one more time.

    The PAX went to work not only on the 100 SSHs IC but also throughout the whole time. The HRM Circuit provided an opportunity for YHC to make amends for wrongly calling out “every tree” instead of “every light pole” a few years ago during a similar workout. The PAX crushed the SSHs and completed it it faster than YHC had anticipated. The mumble chatter was strong throughout.

    YHC took moments throughout the Q to be grateful for the PAX and the different spots around the Doppile AO.

    I cannot thank God enough for F3 and for each of the men who have invested in making it what it is. It is true that we “get out what we put in” and many of you reading this have invested time, energy and leadership in F3 RVA. I will miss you and will be thinking of you as I seek to launch F3 North Jersey in the months ahead. My goal is to one day plant a flag in Central Park, New York for a Saturday morning workout/convergence.

    Thank you for letting me lead today and for all that you mean to me.

    The Carpenter

    p.s. Sorry for missing so many names. Please add them in the comments and I will update the list.

  • Korean Names

    YHC started off with 3 other F3 Brothers and with the assistance of Handshake as navigator made a nice mosey route to the Dogpile AO. During the run to Dog Pile mumble chatter was robust in talking about everything under the sun. We suddenly started talking about Korean names and Hitchhiker was telling us sample names and Upchuck commented that it was the first time he heard him curse! We were having a fun time bringing up names and made the run on this sticky morning not seem so long. Our run back was more direct as we had a great beatdown with The Carpenter as Q for Dog Pile.

    The return route was more direct and was glad to have everyone together for the return trip.

    Numberama, Namerama, YHC took us out.

    Have a great weekend gents as it was a pleasure to run with you guys this morning! Cheers…CB!

    Moleskin

    We will be having a Convergence workout next weekend and we will form up on Saturday July 3, 2021 @ 7am at Dogpile for an hour long workout. Please contact me if you are interested in participating in the Q as I would like to have all nano regions represented for this event. We will see you in the gloom!

  • Full Moons with Cameras and Lost Keys

    East on Grove, left on Lafayette, left on Cutshaw, left on Chantilly/Bunting, left on Grove. Take a right on E Locke and pick up Locke to Dover.

    4s turn on Berkshire and5s turn on Canterbury back the VSF.

    Shakedown took us out.