Category: Richmond, VA

  • What Snow?!?!?

    Before Snowmageddon hits 10 men hit OTB for some mileage!

    2 Runners – 5 miles

    5 Ruckers – 3.5 miles

    3 more runner – way longer than the rest!

  • Reporting from the Late Shift

    Wow! More people were on the 0500 departure list than the standard 530 launch. Well done for all of those seeking extra miles in the gloom!

    For those on the 530 departure, we went west on Grove and a right on the access road in front of the churches. Take a right on St Chris and a right on Patterson. 4s turn right on Westmoreland, 5s on Malvern, and 6s on Nansemond – all returning on Grove to the AO.

    Faceplant got slightly lost, but just as confident in his ability to get lost, he was equally capable of finding a route home. Improvising at its best.

    YHC took us out.

  • A Silent Run: My Brothers and Me

    Twenty-seven of my brothers posted at Dogpile for a day and workout that is very near and dear to my heart. Tragically, twenty years ago tomorrow, there was a shooting at my law school that left three – very important people in my life – dead; and three others wounded. Today’s workout was in honor of Angela Dales, Thomas Blackwell and Anthony Sutin (those whose lives were taken far too soon, and whose lives remain a large part of my “why.”)

    After sharing the tragic story of January 16, 2002 with my brothers this morning, I explained that I needed a silent mile. A mile to reflect on that day and what it means to me. I introduced them, somewhat, to the Angela, Tom and Tony that I knew, and then invited them to run silently with me. To use that time to reflect on anything and everything. As much as I needed it, I also wanted to offer it. So we ran, one mile in silence and reflection.

    We completed our memorial run at the Penny Stage, at which point it was time to honor life in the most fitting F3RVA way possible, through a beatdown that we were all lucky enough to enjoy and appreciate. Not everyone has the opportunities that we have. Today, for me, serves as a most pointed reminder.

    Warmups: SSHs x 20 / Helicopters x 10 / Hillbillies x 10 / LBCs x 10 / Scorpion Kicks x 10

    Beast Theater: Start at the bottom of the amphitheater and progress up and down a la The Beast. With coupons. Round 1: Overhead Presses. Round 2: Curls. Round 3: Jump Squats. Round 4: Carolina Dry Docks. Round 5: Dips. Round 6: Bent Rows

    Deconstructed Burpees Dora: Kick Outs x 100 / Merkins x 200 / Jump Squats x 300

    Touch-A-Tree: Round 1: 9 trees with Bench Press. Round 2: 7 trees with coupon hold out straight.

    BTTF

    Announcements: See Corned Beef if you want to help build ramps around RVA. They are in desperate need of help. Gomer Pyle is headed back to Honduras for mission work. Post at The Bridge Ministries AO in Buckingham, VA. It’s AWESOME and POWERFUL. I’ll meet you there. It’s every Saturday at 7:30.

    Special shout out to Flatline who has been working hard to enter the Army Reserves on the medical side. He has been accepted and will be heading out for training soon. In line with today’s theme, this is exactly what it’s all about. Live. Life.

    COT: Today’s workout represents more than I can ever share here. If you were there today, I hope you got something out of it, spiritually and physically. There are moments in all of our lives that stick with us forever. 1.16.02 is one of those dates in time for me. I will never forget that day. It would be impossible for me to do so. So I choose to remember the good that came of it. In everything there is good, no matter how difficult it may be to see. For me, it’s knowing that Angela, Tom and Tony lived life, and shared with all that knew them, how important that it was, and is, to live life. We talk a lot about how tomorrow is never promised. 1.16.02 is proof positive of that for me. When I don’t want to do something, or I’m lacking motivation, I use that day as a reminder that I’m one of the lucky ones who still has a choice. I get to wake up and go work out, be with family, friends, etc. When we aren’t feeling up to something, let us each remember that we are the lucky ones who get to live, life.

    Today was a true honor for me, to share this with you all, and to have your support, means the world. Y’all are my brothers, and for that I will be forever grateful.

  • Breakfast Club Explosion

    Men traveled from far and wide to experience the magic of an EFH pre and post DogPile Q. None left disappointed. A raucous 3 mile round trip jaunt through the mean streets of Maymont and surrounding neighborhoods. No man left behind, well almost.

  • What is this, musical Q’s???

    4 freshly cut mullets made their way to Rock n Roll ready for a Chaplain lead tour of an 80s themed beatdown only to find (the only one old enough to remember the 80s) YHC had to take the Q because Chaplain is now in quarantine. According to the park walkers this is what happens when Doozy makes things up.

    Cop at the Basketball court

    DQ’s, 5 Burpees OYO

    Mosey to the guard rail

    Balance on the rail while doing helicopters, balance while doing dead man hangs. Jump forward off the rail turn and jump back up. PAX learned this is very difficult for Tobit to manage so we completed two and before we have to take Tobit to the hospital an audible was called.

    Mosey out along the main walkway and YHC sees a path off to the left with a pavilion looks like a good spot to partner up for a modified triple check

    Partner 1 does an exercise while partner 2 runs (Dips, Incline merkins, gas pumps)

    Mosey and see where this path goes, while on the path YHC notices lots of good hills. This means that we need to use them

    Partner 1 runs the hill to the top partner 2 does exercise (X3 can’t remember all we did but YHC does know we did some merkins)

    Mosey and continue this path exploration with the lake off to the right, look another hill

    DTH suggests that it perfect for bearcrawls

    Bear crawl up 10 jump squats run back down, Ball dippers at the bottom Bernie back to the top squats and Bernie back down

    Mosey look another pavilion with lots of picnic tables, we did some dips and derkins

    Mosey along the path and found a workout station with 4 exercise stations, we have 4 HIM each one take a station. PAX will do an exercise for 1 minute and then switch, YHC will call start after 10 seconds of rest. (step ups, Incline merkins, gas pumps and pull ups)

    Mosey along path and find another station with an incline pole, after much debate on how to use it PAX decided to each take a turn jumping up to touch the highest point. We found that not one of us stands a chance at making a basketball team anytime in the near future.

    Mosey along the path and find a map on a sign. We are not far from through but there are several options and time is getting late. Chose the most direct route towards the baseball fields. Once at the baseball fields make a right in between them to the stairs. 2 to a side for some Paula Abdul’s bearcrawl up 2 crawlbear down with a merkin at the top of each set of 2 forward. repeto all the way to the top. Fugitive left his water bottle at the bottom of the stairs so we have to go back for it. While down here we might as well use the stairs again. Box jump 2 steps donkey kicks on the wall at the top back down the other side low slow squats lung back up for wall sits and just for fun DTH suggests some Hoedowns.

    Mosey around through the playground back to the basketball court for a merkin ring of fire (20 each)

    BTTF Tobit says 1.5 minutes remaining. LBC’s IC (X30)

    Numbers / Names DTH took us out

    NMS:

    Originally this was Hardywoods day to Q, his son had a soccer tournament so Florence and him switched weekends. Florence was told by his M that the 15th they were throwing a birthday party for his 2.0 and his dream of Qing was put on hold and he switched weekends with Chaplain. Chaplain texted YHC last night to let him know that he had been exposed and would need to quarantine just to be safe. YHC took the Q and decided to make it up as he went along and a good time was had by all.

    The End

  • 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!