Category: Richmond, VA

  • Gambit

    Just like the best super hero of the X Men, we attacked the day with a deck of cards.

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

    Mosey to track

    Pick a card, do the exercise then run a lap. Repeato until time expires. The cards we picked were : 10 Heels to Heaven IC, Sprint 200 meters, 10 Rosalitas IC, 10 Ball Dippers IC, 100 arm circles, 25 Mountain Climbers IC, 100 SSH, 60 Second low plank hold

    Mosey back to Ole Glory for 2MOM : 20 Freddie Mercuries IC, 20 Flutters IC, 10 WWII’s IC

    DONE

    Numbers

    Names

    COT : Prayers for Durden and his M’s ultrasound appointment today for their twins. This is a very important appointment that will help them determine the health of their twins. Also pray for Durden’s house situation as their heater stopped working and the part needed to fix it won’t arrive until February. For now they are relying on space heaters.

    Prayers for McGruff’s hip injury to be healed.

    See slack for upcoming announcements from Nancy Lopez for Galactosemia 5k taking place in New Market and Rugged Maniac OCR taking place in Petersburg.

    HDHH on Wed Feb 2 at the new Triple Crossing in Midlothian (That day is also Nancy’s 50th Respect birthday)

  • The A version

    A prime 7 showed up to the Forge this morning to enjoy the dry 40’s before a supposed inclement weather event.

    Warmup: mosey around the loop with side shuffle, high knees, butt kickers and then circle up near the Forest Hill entrance for: 15x SSH, 10x Cherry Pickers, 10x DQ, 10x manmakers, 10x LBC, 10x rosalita.

    We started off with a 5 oak suicide run along Forest Hill using the five large oak trees and performing a cumulative: 10x superman, 20x LBC, 30x calf raises, 40x MHs, 50x SSH.

    Cross the center driveway and line up for a bridges and boulders YMCA throwback along Forest Hill frontage all the way to the illuminated sign, then partner up for 30x PLT and 20x boo yah merkins.

    Drop down to the bus loop for a native american curb crawl circuit + 2 x 10 squats followed by a triple check 1) run the bus loop 2)crab cakes & 3)burpees (the “A” version, this crew was in far to good of shape to bring the backup “B” version YHC had considered for the triple check)

    Mosey to the corner guardrail at the front of the school to partner up for 2 x 30 dips (one round hands facing front, one round hands facing back) then hit the road back to Mt. Chaplin for the finale.

    Up and over: starting on the Forest Hill side, three rounds of crawl bear up, 30x exercise (WWII, HRM, Copperhead Squats), run down the hill and Bernie Sanders back up to the start.

    Time was up and back to the flag we went for numberama, namerama, announcements (hump day happy hour Wednesday 2/2 and this Sunday 3p ruck from Mary Mumford – see Wilson for the Slack info) and YHC took us out.

    Moleskine: Solid work today gents & thanks for humoring another Garbage Plate Q adventure, dodging the downed oak branches and scuffing up the knees a bit like a fifth grade field day. There was some really interesting odd number partnering action on the dips & I was impressed with the 5 way creativity. Nice job Dealer – hanging in there for a demanding second post! Until next time, GP

  • Taste and Smell

    Circus Maximus: Usually, this time of year, you don’t want any wind blowing. Today, a nice breeze would have been appreciated. There may have been subliminal messaging going on. A rite of passage is coming soon (Colonoscopy).

    Warmup with SSH, IW Russian Soldier, Don Quixote, Shoulder stretch, Run around island

    20 and 5, 15 and 10, 10 and 15, 5 and 20 of the following pair of exercises.

    Swings and Curls
    Press and Rows
    Single Leg Deadlift (both sides add up to 20, 16, 10 and 6) and Triceps Same leg goes up as the arm with the kettlebell
    10 Burpees and Run to end of covered sidewalk
    Racked Lunge (both sides add up to 20, 16, 10 and 6) and Single arm press on back
    Goblet Squat and Renegade Rows (both sides add up to 20, 16, 10 and 6)
    Squat-Press and Lawnmowers
    10 Burpees and Run to end of covered sidewalk
    20 Swings
    20 Curls
    15 Sit and Press
    20 Upright Rows
    20 Triceps
    20 Overhead press
    20 Goblet Squats
    Dollies in cadence
    6-inch leg lift for 1 minute
    stretch

     

    No announcements.

  • Currahee in the dark

    Six stallions took down Currahee today for a cool morning run.

    4.5 milers did Pump Three Chopt, John Rolfe.
    2 miler did Pump, Falconbridge, Raintree to Maremont.

    Roger Roger took us out.

    NMS – 2 mi group rather quiet – lost in thoughts of why backblasts take days to get done when not done right away. How many neighborhoods is this route, officially? Whatever happened to English basements? How is this route exactly 2 miles – who came up with this and other various ruminations.
    There were a few discussions about why pax would HC a workout and then no show. Resolved. 1. that it happens to the best of us at times 2. A healthy ration of brotherly encouragement is warranted to avoid repeat performances.

    Get some.

  • WTH Hot Tater

    Lighthouse, Roger Roger and I gathered in the cold and the dark. We took off out the entrance to Pocahontas Middle School and turned right. We took a right on John Rolfe to Liesfeld and stopped for a brief warmup. Next, Roger Roger took us to Short Pump Park. We ran the ‘circuit’ four times; First time we ran a loop and did 10 Merkins, Second time, run a loop and did 10 Merkins and 20 LBCs, next 10 Merkins, 20 LBCs, 15 Dips and finally 10, 20, 15 and 25 of I forget.

    Lighthouse took over. We exited Short Pump Park on Pump Road, left turn on Three Chopt and back to the school. We did 4 corners in the parking lot with 20 Hand release Merkins, 30 LBCs, 40 I forget (a popular exercise today) and 50 Pickle Pounders. Despite the cold, no pickles were harmed.

    Then to the track for three rounds of 200 meters ‘fast’ and 200 slow; or in my case 200 slow and 200 meters slower.

    I took over and we ran to the ‘island’. Three rounds of 15 Derkins, 15 Dips and 1 lap.

    From there, we ran back to the start and met Gypsy who was in the midst of a 10 mile run.

    Always great to have people to run with, especially people who will make sure you finish the route.

    Busy day ahead for Roger Roger. I’m looking at my 7-month-old grandson waking up from a nap on the floor. I owe him a bottle in a half hour. Fortunately, he is very good-natured. Being a granddad is easy, at least most of the time. He’s a very charming little fellow. We have him because his daycare is closed for Covid and his mother and father both work. Earlier, he did some Little Baby Crunches. Got to get him started off right. As I told someone else, he also does deconstructed Burpees; he burps and he pees. Maybe I can get him to a workout. Sometimes, he wakes up early enough.

  • Breaking Down Tyranny

    Even with 3 regulars on assignment, FW saw 10 freedom fighters arise to put in work before the dawn of a new day.

    Here’s what transpired:

    Mosey to Henrico’s smallest park.

    COP

    • Russian Soldiers
    • Copperhead Squats
    • Arm Circles
    • Jazzercises
    • Plankorama
    • Mountain Climbers
    • Plank Jacks
    • Heels to Heaven

    Mosey to Cameron/Thom loop

    Solo Dora

    • At 5 intersections 20/40/60 Merkins, Squats, LBCs

    Mosey back to parking lot

    Beast (Up one side, down the other)

    • R1 – Monkey Humpers
    • R2 – Carolina Dry Docks
    • R3 – Lunges
    • R4 – WWIIs
    • R5 – Alternate Wide/Diamond Merkins
    • R6 – Reverse Crunches (Bear Crawl between every other set)

    Mosey back to flag

    Mary (American Hammers, APDs)

    Burpees x 3 OYO

    Numberama, Nameorama, COT

    MOLESKIN

    Every man dies, not every man truly lives.  Oppressed by the tyranny of the 3-day rule, Bacon Bits said give me Freedom and tore down those walls.  Now he truly lives.  May all PAX truly live. 

    ANNOUNCEMENTS

    Ramp Builds – See Corned Beef

  • Take Inventory

    Every now and then it is important to take stock of what you have. In life and just in general, do you have a fully charged phone, do you have gas in your car, money to donate, a watch to tell time, and enough coupons for all your buds when you need them. Seven of F3RVA’s inventory specialists were chipper and awake for a nice sunny and 70 morning at Wdog.

    First up some light stretching, then it was off to the races, literally. YHC gave the pax two options for a race route, the finish line was the same, the Penny Stage. One route took runners down and around Pump House Road for approx. 1 mile. The second route was a straight shot to the stage, which was shorter, BUT it was lunge all the way there. YHC had done some math beforehand and both teams arrived at relatively the same time. Good job teams!

    Once at the stage, we took inventory! Each PAX picked up one coupon each and ran it over to the fence line, and did one burpee with the coupon. One by one all the coupons were carefully inventoried and counted. After all coupons were out in the light YHC counted them up but first each PAX had to guess how many. Oyster won with the closest guess. 35 was his number and there were 37 coupons. After that 37 was the magic number, and we did 37 merkins, 37 flutters, 37 WW2s, 37 Alabama prom dates, and 37 second plank.

    Then put all the coupons back!

    Next up mosey to the bottom of the hill, there we partnered up, 20 bo-ya merkins to start with your partner, then one partner runs to the top does one merkin and the other partner is lunging and alternating bear crawl. At the top 20 more bo-ya merkins, then mosey back to the flag for merkin ring of fire and partial ring of fire abs.

    Moleskin – There was lots of good mumble chatter this morning, Bodos re-told his Uber driver story, and YHC updated everyone on the status of stalled construction at the Carillon.

    YHC took us out.

  • Lets play the Random Numbers Game

    13 Bootcampers and 3 Runners posted on this warm 70 and sunny day with the wind chill feels like 32. According to the full parking lot of bus drivers this is what they saw

    Mosey to the far lot for COP

    DQ’s, Helicopters, Russian Soldiers, Peter Parkers, Merkins, Shoulder taps, run the length of the front of the school and back

    Start the Random Numbers game: PAX gets in a circle YHC has a list of 20 exercises and 20 numbered slips of paper with 3 special marked papers. Each PAX is given an opportunity to draw a slip from the container and PAX does the corresponding exercise from the list. Every 5th draw a run the length of the front of the school is had.

    1. Lap around the school
    2. 10 2 count peter parker Merkins
    3. 30 LBC’s
    4. 40 Squats
    5. 50 Side Straddle Hops
    6. 60 single count shoulder taps
    7. Wild Card
    8. 8 2 count Ball Dippers
    9. 90 Raise the Roofs
    10.  10 Merkins IC
    11. Wild Card
    12.  12 Donkey Kicks
    13.  13 Schrunchy Frogs
    14.  14 2 count Hello Dollies
    15.  15 Plank Jacks IC
    16.   16 2 count Rosalitas
    17.  17 Mountain Climbers IC
    18.  18 2 count American Hammers
    19.  19 Smirf Jacks
    20.  20 Hoedowns IC

    Once all the numbers have been drawn mosey to the Tennis court for some 4 corners 10 Squats, 20 Merkins, 30 LBC’s Time is called mosey BTTF

    Numbers / Names Marmaduke took us out

    NMS:

    YHC did something like this in IN over the Christmas break so last night the plan for turning it into somewhat of a game was hatched. YHC did realize that there are a few kinks that will need to be ironed out but overall I think the Random Numbers game will be seen again.

  • Ramp 1 F3 RVA

    Ramp 1 F3 RVA

    We had our first ramp build with the F3 RVA group and some reinforcements from NewEastern Construction (Ryan Primm, Eduardo Torres and Antonio Mendoza). With the cold temperatures the build started an hour later, but that did not matter as with the motivation and skill of this group we finished the two ramps and packed everything up for the photo shoot by 11:15 am! This ramp was special as it is for a young man (Samar Lemons) who was crippled in a High School football game. The project homes team scheduled this to make sure it was completed prior to the family moving in this weekend. His mom is pictured with us and she teared up when she saw the American Flag as her son wanted to join the Army after graduation from High School. Completed Ramp below:

    The Ramp Team, Pigskin is holding the Banner on the flag side.

  • Tuesday Run of the Anvils

    5 Davillians came out for the new Run/Ruck/Walk option for Daville on Tuesdays.

    Ruck/Walkers – No takers today

    Runners – This was test loop for the group. Heading into Giles and started out on the trail. Took a couple of detour loops before come out near the top for the hill. Ran down the main road and loop around at the back of the neighborhood.

    4 milers – Took the road straight back to the school and did a short loop behind the greenhouse

    5 milers – Took the trail back then loop down to the football parking lot before heading back

    Great run by all

    SPIT ON THAT!!