Category: Richmond, VA

  • Does 4 make a Pile?

    Two HIM’s each brought a couple 2.0’s for the first PuppyPile of 2021. While our numbers were few, our enthusiasm was mighty, and great fitness, fellowship, and faith was enjoyed by all. 

    The THANG:

    COP #1:

    • Mosey to the BBall Court and Circle Up
    • Welcome & F3 Disclaimer
    • ANIMAL WARMERAMA:
    • Kangaroo Side-Straddle Hops x10 IC
    • Flamingo Lunge until Q calls
    • Butterfly Quixotes x10 IC
    • Bunny Hop until Q call
    • Dancing Bears x10 IC
    • Bear Crawl until Q calls
    • Crabcakes x10 IC
    • Crab Walk until Q calls
    • Starfish Crunches x10 IC
    • Gorrilla Shuffle until Q calls

    COP #2:

    • Mosey out to the Field
    • FOLLOW THE LEADER:
    • Leader chooses whatever moving activity and direction desired, followed by all PAX enacting the same

    COP #3:

    • DR TRYHARD SAYS:
    • Like Simon Says but with exercises
    • Each PAX takes a turn leading

    COP #4:

    • MERKIN MERKIN BURPEE:
    • Circle up like Duck Duck Goose, but all hold Plank in circle while one walks around, each performs a Merkin when tapped, then the one designated “Burpee” jumps up to give chase

    COP #5:

    • SNAKEPIT:
    • The Dad’s bearcrawl chasing kids (ouch)

    COP #6:

    • RED LIGHT, GREEN LIGHT:
    • When DTH turns his back and calls GREEN light, PAX runs towards him
    • When DTH turns back towards the PAX and says RED light, they must freeze
    • First one to reach DTH wins

    COP #7:

    • Mosey back to the Playground
    • TRIPLE CHECK (more like a Single or Double Check as children were melting down…)
    • P1 – Incline Merkins
    • P2 – Squats
    • P3 – Runs up the playground ramp, slides down, and returns to switch

    COT:

    • Counterama # 6
    • Namerama
    • Announcerama (see Comments)

    NMS:

    • The clock struck 0700 and Oreo was looking up at DTH with her great big eyes on the verge of tears, asking where all the other kids were… Well, YHC was about to sit her down to share the hard truth that a Q never knows who, if any, brothers might post… when Boberry and his boys pulled in the save the day. The Q adjusted the planned routine to bring in a few fun games for a smaller PAX, and YHC looks forward to sharing these genius games at an adult level of pain…especially Merkin Merkin Burpee, which may well be the new Ring of Fire. Anyway, YHC’s son, Solomon, kept up for the first time today and earned the F3 nickname “BANJO” from his older sister Penniella (Oreo)… with absolutely ZERO relevance as to why or how he’s in some way related to a banjo. Oh well, isn’t that how most of our names happen? YHC looks forward to gathering a larger crowd for future PuppyPile’s this season. May well give the Sat AM post-Dogpile version a try for June. SYITG, DTH

  • Get Down on Your Hands and Knees and Let It All Out.

    7 hombres rose mucho early to run and enjoy a peaceful desayuno with amigos. Temperatures were a perfecto 70 and sunny. According to the River Rock runners, here’s what happened:

    Route was “follow the signs” to the route, the bridge to Buttermilk to Belle Isle, round the loop, to North Bank and BTTVSF.

    Topics included: Should we run on the route in use by the River Rock Runners? Does the definition of diversity include more than race? In light of the CDC’s new guidance, do we still have to wear a mask to TYA’s virtual colonoscopy?

    Answers were, in no particular order, “no,” “yes,” and “I don’t know.”

    Numbers, Names, and TYA took us out.

    Announcements:

    Please sign up for Breaking Bread for this summer. Lab Rat is going to organize a group of bikers to take a night. Grab some of your mates and do the same. It’s a wonderful way to support F3’s contribution to the community. Sign up on the Q sheet.

    If you intended to buy an F3 shirt, attend PuppyPile, or pay for the BRR, you are late.

    NMS:

    This group missed Puppy Pile today. That’s a bummer as anyone who has experienced the Slip-and-Slide knows it’s the Real Deal. Yet, it occurred to YHC that he has been attending F3 long enough that several of the children of today’s PAX have attended a PuppyPile, attended Sunday Funday, and Q’d or co-Q’d a Beat Down. Some have also done Breaking Bread. Kudos to them. As Saab said,”I don’t care how old I am. I care how old I feel.” You all are keeping YHC feeling young. As YHC’s Spanish-speaking amigos say, “Gracias.”

    Good chatter on the run. YHC thanks Helix for sharing some very good ideas with YHC. Also, for any PAX who bought a ticket in the 50/50 Raffle, today’s question was “What time will TYA first say the word “rectal” during the run?” If you had 7:01 a.m., you are the winner.

    YHC hurt his knee last year. It had been quite some time away from this group. Next month will be 5 years with F3, so it’s rare that, in a group of 7, YHC is the junior F3 member. Nice to sit down to chow with the guys who have been YHC’s mentors in this group.

    (Yes, YHC has made questionable choices for mentors).

    Let’s go Caps.

    UpChuck spits the bit.

  • Half & Half

    Half ran half did bootcamp.

    Sorry I know I’m missing a few people. Let me know if I did and I’ll add it.

  • So Long Emoji

    YHC signed up for this date as the beginning of the 3rd year being in F3 (5/14/21 was my 2 year anniversary) and with daylight early and less gloom had a full agenda to ensure Emoji has some fond memories of Dogpile. So here is what went down:

    COT

    We mosey to the crop circle at the top of the Triangle loop via behind the Amphitheater and Ha Penny Stage(No coupons today) and performed 20 SSH, 10 DQ, 20 Russian Soldiers, 10 Imperial Walkers, 20 2ct American Hammers, 10 4 ct LBC’s, 10 4ct Modified Alabama Prom Dates, 10 Scorpions and 20 Merkins.

    THANG

    So we mosey down to the pump station and with great morning daylight we do our first Triple check on the Pipe loop. P1 runs the pipe loop as the Timer, P2 – LBC’s and P3 Squats. We rotate through each exercise for one set and do this 2 more times to complete the triple check. Al Gore for the 6 and we lose Phonics who took a spill while running the loop, Hitchhiker ran/walked back to the flag with him to make sure he was ok…Awesome Hitch and thank you. Snuff, Garbage Plate and Shiplap we my partners for this one.

    The remaining PAX we do a light pole event where we perform 10 merkins at the light pole then sprint to the next light pole, perform 10 merkins and then walk(recovery) to the next light pole. We flap jack this until we reach the bottom of triangle hill, then we Bernie Saunders to the Crop circle at the top and plank for the 6.

    Once every one is gathered we mosey to the Cage for another Triple Check P1 – runs to the Hydrant and back as the timer, P2 – 5 pull ups, 10 merkins and then squats until timer returns, P3 – 10 Jerkins then step ups until P1 returns. P1 to Pull up station, P2 to Jerkins station and P3 runs to Hydrant and back. Finally P3 to Pullup station, P1 to Jerkins station and P2 runs to hydrant and back. This completes one set. Emoji, Malpractice partnered with YHC and we get to 3 sets in quick fashion… so YHC does an Audible UPGRADE for 2 more sets for a total of 5. Mumble chatter was coming out big time from the young bucks, possible ‘Qutiny’ but YHC held firm as we are all in better shape and need the extra sets. I figured if a 54(YHC) and 55(Emoji) year old can do this so could the rest of the gang. Proud to say the PAX crushed this and banged it out!

    Mosey back behind the Amphitheater up to the wall for some wall sits and Donkey Kicks. YHC would have the PAX invisible chair against the wall for about 20-30 seconds, then 10 DK’s, back to wall sit for 20-30 seconds, 10 DK’s, wash repeat 2 more times and mosey to the Flag for Mary.

    Mary

    We circle up around the flag and space out for 5 minutes of stretching led by YHC.

    COT

    Namerama, numberama YHC took us out. Below is the gang that showed up:

    No Emoji
    No Snuff

    Thank you to Snuff and Emoji for the Photos.

    Moleskin

    YHC is saddened that some DaVille brothers(Carpenter – to New Jersey and Emoji to Charlotte, NC) are moving this summer. Today’s workout was the first time YHC has seen Emoji since the start of the Pandemic in Late February. He has been working out in his garage gym with the family and now that he has had both shots felt he could safely return to F3 RVA gang again so we are glad to see you back and look forward to seeing you in the gloom a little while longer until you move in the next few weeks.

    Announcements –

    Check the Breaking Bread link and sign up for any available spaces in June July this summer and follow up with Upchuck once you have signed up.

    Memorial Day Convergence is happening at Tredegar Ironworks and we will form up @ 7am for this day workout for the F3RVA region workout.

    It was an honor to lead this morning and I look forward to seeing you in the gloom, Cheers….CB!

  • Removing our 3rd nipples

    10 warriors showed up on a crisp Mid-May to celebrate Attila’s birthday by doing a workout led by Fireman Ed. The workout went like this:

    COP: DQs, CPs, Merkins, Scorpion kicks (the PAX had a lot of mumble chatter on this; I am told this was because there was a lot of chest rubbing against the blacktop. Perhaps the third nipples that developed from the vaccine shots were getting removed so I was doing y’all a favor), Freddy Mercuries, large arm circles. Mosey to the soccer field.

    Exercise 1: Elevens with diamond merkins and SSHs

    Exercise 2: Four corners with 10 burpees, 20 WWIIs, 30 2 count mountain climbers and 46 (hmm how did I get that #) monkey humpers

    Exercise 3: Lindseys adding to 46 with Carolina dry docks and heels to heaven. Mosey to chin up bar area.

    Exercise 4: Elevens with pull ups and Lt. Dans. Mosey to playground surface.

    Exercise 5: Triple check with flutter kicks, elbow to regular planks, run across parking lot do 2 burpees

    Cool down with 46 LBCs and DQs

    Closed in prayer. It is good to see Jville back and for Upchuck to make a visit to the far west end. Upchuck is looking for folks to sign up for breaking bread. See Upchuck for details on this good cause.

    Convergence is 7 a.m. at Tredegar downtown on 5/31. Honeydo is leading so it will be tough but fun.

    Happy birthday Attila!

  • Back to Jersey

    Five warriors shook off the fart sack and landed in the parking lot by 5:30am for a fun fest that went something like this…

    Mosey to the blacktop. Stop on the map of the United States. Mosey around the school and cut back through and back to the black top.

    COP All IC – 25 SSHs, 10 don quixotes, 10 helicopters, arm circles, 25 SSHs, 25 LBCs, 25 SSHs, 10 hand-release merkins (HRMs), 25 SSHs.

    Back To Jersey – Triple Check

    1. Run across the field, run around the track and back to the black top
    2. Lunge the length of the black top and back. 10 squats on each side.
    3. Bear crawl the width of the black top. 5 HRMs. Crab walk back. 5 HRMs.

    6x6x6

    Circle up. Hold feet six inches off the ground for six seconds. Exercise IC.

    Six LBCs, six heels to heaven, six american hammers, six WWII sit-ups, six freddie mercuries, six rosalitas.

    6x10x10

    Repeat the same series of exercises with holding six inches for ten seconds and doing 10 IC of each exercise.

    Mosey to the flag

    Numberama, Namerama, YHC took us out.

    NMS

    Spit called out YHC to take the Q with the goal of having Emoji rejoin the PAX. YHC took the Q. Emoji showed up. The PAX was fired up!

    YHC shared a few weeks ago the update that he is going to serve a church in New Jersey at the start of July. The church is his home childhood church in New Providence, NJ.

    YHC took the PAX to the map of the United States on the blacktop and pointed to Jersey. YHC shared that he was born in Jersey and has ended up back in Jersey at multiple junctures in his life. He is going back again.

    The Triple Check took this theme as the PAX ran away from the blacktop but came back to the point of Jersey. The PAX went to work and knocked it out.

    YHC experimented with something new called the 6x6x6. This proved to be a good round of exercises for the finish and will be used again in the future.

    Emoji brought his normal energy to the morning! He hasn’t lost anything after 14+ months away from F3. The rest of the PAX rallied around him and the morning was a strong one all around!

    YHC is going to miss F3RVA. The last 5 years have provided countless memories with the PAX both in DaVille and all over the Richmond area. The closest AO to New Providence is an hour away in Princeton, NJ so YHC is going to be looking to plant some new AOs in the Garden State!

    See you in the gloom!

    The Carpenter

  • back in the saddle again

    COP

    came in hot in my own hood. The dog wouldn’t pee. Tried to take out honeymoon to put him out of his misery. THere were doubts about Duke’s attendance (not by me) but alas he arrived with bells just in time to go right back up and down Satan’s Hill. There was a small mutiny with commentary that if I had showed up instead of fartsacking for 3 weeks I’d know that they already ran this week at other venues. The run was followed by some SSHs, merkins, DQs, helo’s, and jazzercise.

    THANG

    Wilson chose “choice B” – the beast. Off to New Market Villages and setup for a build-a-beast with merkins, squats, box cutters, SSHs, dry docks and and then Wilson chose “choice A” – WWIIs.

    Wilson reasoned that choice A vs B didn’t matter, both would result in sucking. While true, he chose more wisely (blind luck) and avoided a ton of running and burpees (which he may not have done anyway). He likes to administer the choice A/B medicine, so I thought I might give him a dose of his own concoction.

    good work fellas, appreciate entertaining me.

    numberama, name-arama (which I interupted 8 times trying to figure out what abignale’s name was) , Announcements (puppy pile 7 am tues no toll), prayer requests, Good word brought us out by Rosco.

  • Up hill to Church both ways

    No much time to write a BB today. Gotta hit the road to pick up the 2.1 from college.

    1st F: How it went down:
    Easy routes this morning at the land of Currahee and with just Splinter and I today, we decided to long option.
    Right out of Godwin
    Up Pump (up hill to Church)
    Left to stay on Pump.
    Right on Broad
    Right on John Rolfe (up hill to Church again)
    Left in to Godwin.
    5.2 miles over 40 mins.

    2nd F on at a running AO is found in the comz you have with your running group. You find out the little things about each other, like what types of animals you have, kids names, etc. But its like an extend COT… so you know the rules of a COT.. what is said in COT stays in a COT. Gotta show to know.

    Thanks for running with me this morning Splinter.

    SYITG!!

    As Always: Call a Pax you have not heard from in a while.

    v/r
    John (Gypsy) Boles

  • Smoke on the water, fire in the sky

    In 1972 the members of Deep Purple headed to Montreux in Lake Geneva to make a record. They went to a Frank Zappa concert to let off a little steam and get some inspiration. Someone in the crowd shot off a flair gun which hit the ceiling and burned the venue to the ground. That night smoke on the water was born.

    3 ground and pounders decided to run down to the river to see what was going on down there, 5 runners decided to follow just in case. Once the river was reached we found everything as it should be and scientifically speaking it was just the difference in the air and water temperature that created the smoke like fog on the water. The fire in the sky was the sun peaking over the horizon.

    COP

    From the dock DQ’s, Helicopters, Dead man hangs to sky stretches’, LBC’s, Rosalleta’s, Imperial squat walkers, Russian Soldiers

    Mosey to the parking lot

    Parking lot crawls, bear crawl to the first line do 1 merkin increase merkins by 1 at each line (X10)

    Crab walk back with a reverse plank dip increasing by 1 at each line (X10)

    Lung walk back with a squat at each line and increasing by 1 each line (X10)

    Mosey to the JRHS tennis courts

    Four corners around 3 of the courts (Heals to Haven (10), Rosalleta’s (20), Jump Squats (30), Calf raises (40))

    Mosey to the student parking lot

    Bear crawl catch me if you can, last in line does 3 burpees

    Mosey BTTF

    Ab ring of fire

    10 ab exercises while other 2 PAX holds a mid scrunchy frog

    Numbers / Names Once the runners returned Don Draper took us out

    NMS

    YHC actually heard the story of how Deep Purple came up with “Smoke on the water” this week while listening to his classic rock station and this mornings visit to the river made it an easy title. YHC has been the owner of at least 20 6 string guitars (electric and acoustic) and still can’t play one song all the way through. However Smoke on the Water is one that he can play most of the way through. Deep Purple, The Who and Molly Hatchet are some of the greatest bands to ever play.

  • It’s Hockey Night Tonight

    Fifteen assembled. They launched in two cohorts, some at 5, some at 5:30. Temps were precisely constant at 70, and conditions were sunny. They ran a route something like the following:

    Right on Grove, left on Malvern.

    4’s turn around at the top of the railroad bridge

    5’s turn around at Laburnum

    No 6’s today.

    Return to base.

    Number-am-a, Name-a-ram-a, Flatline took us out.

    Announcements:

    BRR moolah to Swiper, por favor.

    Puppy Pile this weekend. Some disagreement as to who is Q’ing. Q sheet said Handshake, but he denies it.

    Order a shirt. Last day is today.

    NMS:

    Good crowd on a great morning for running. Nice to see Lug Nut back out after several months. Good to see The Band slowly getting back together.

    Hockey playoffs are upon us. Thus, the Hockey Stick Route.

    Make it a great one, fellas.