Category: Richmond, VA

  • Pterodactyl On the Wing

    14 mighty runners and bikers came out for a morning of cooler temperatures and Spring light.

    Snake River was called and off we went. West on Grove, left on Granite and cross Cary. 4s go to the fork of the snake’s tongue, 5s do each tongue, and 6s do each tongue twice. Head back out on Granite to Patterson and take a right and a right on Westmoreland back to the AO.

    TYA took us out.

    Good luck to Bodos in his competition tomorrow. Too bad he couldn’t count the beautiful fly by the majestic Huron after COT.

  • Eight the Great

    8 of Mary’s finest fought the relapse of Winter for an early morning beatdown. Here’s what happened:

    COP on blacktop: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // SSHs 21s (Hitchhiker did it!!). Mosey west on Cary to First Pres back lot.

    Triple Check with foursomes: P1: American Hammers // P2: Carolina Dry-docks // P3: Mountain Climbers // P4: Run to playground, Bernie Sanders back. 3x.

    Mosey up Lock Lane and hang left on Calumet to Grove. Stop every 100 yards or so for 10 merkins// 15 LBCs // 20 Squats. Mosey to Jenny Maraghy

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Balls to Wall. 3x. // Round 2: P1 runs to wall and performs 10 Dirty Hookups, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 single-count Chicken Peckers, P2 balls to wall. 3x.

    Mosey up Shadwell, hang a right on Hanover to Commonwealth, back to Mary. Every 100 yards, 10 merkins // 15 LBCs // 20 Squats

    5 Burpees for the final COP. Numberama, Namerama, YHC took us out.

    NMS: Great mumble chatter this morning. Cool temps for a field trip. Hitchhiker pretended to not understand TYA’s dirty jokes. All is well in F3RVA.

  • Tossing Bumper to the Hounds

    The white hot embers of the Forge welcomed 10 veteran Gloom warriors and one VMI grad FNG to refine their metal under the steady hand of the good Dr Tryhard. Here follows the tale of shed slag and hardened iron. 

    The THANG:

    COP #1:

    • Mosey to the School’s Grassy Courtyard and circle up
    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • R.Soldiers x10 IC
    • DQ’s x10 IC
    • x20 DK’s OYO
    • Copperhead Squats x10 IC
    • Imp Walkers x10 IC
    • Cherry Pickers x10 IC
    • x20 DK’s OYO
    • Dancing Bears x10 IC
    • Leg-Up Merkins x10 IC (x5 each side)
    • x20 DK’s OYO
    • Heels to Heaven x10 IC
    • Oblique LBC’s x10 IC ea side

    COP #2:

    • Mosey around to the Soccer Field for a Quarter Pounder
    • Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Freddie M’s (2-ct)
    • 100 yard line – x100 SSH
    • ABC’s for the SIX

    COP #3:

    • Mosey to the Amphitheater for a Triple Check: 
    • P1 – Alternate x5 Box Jumps with x5 Incline Merkins
    • P2 – DTH’s (Dolly, Toe-touch, Heels to Heaven) 
    • P3 – Box jump amphitheater and run the stairs loop 
    • Am.Ham’s for the SIX

    COP #4:

    • Mosey back to the Field for an old Iron Pax Challenge (modified from original)
    • Broad-jump x5, then complete the following x3 sets:
    • x10 Burpees
    • x10 Ball Dippers
    • x10 WWII
    • Return to baseline with bear crawl
    • Complete x3 Rounds
    • DOOZY led Crunchy Frogs for the SIX

    Mosey BTTF for a MARY FINALE:

    • APD’s x20 IC
    • Rosalita Whips x20 IC
    • Merkin ROF 
    • Flutters hands-up x20 IC
    • Flutters low x20 IC
    • Variable Protractor
    • …maybe some other stuff…

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Nothing like a huge PAX and a cool gloomy morning devoid of humidity to get the spirit right for a decent beatdown. Shakedown and Flange have done some long term headlocking to get FNG Bumper (Evan Roberts, VMI ‘18) to join the Forge PAX today. He coaches Flange’s 2.0’s baseball team, and as an engineer ran the same circles with Shakedown 2 years ago. In his mid-20’s and well built, this young man is getting ready to run a 50 miler – so no surprise, he had no issues keeping up with the PAX today. He also reports enjoying training his bird dog – hence the nickname Bumper. Welcome BUMPER!  See ya’ll out there, DTH

  • Triathlon Training Taper Run

    Two men gathered at the clubhouse of Rutland for an easy run as Spike tapers before Saturday’s Lake Anna Olympic Triathlon.

    The Route – Right on Atlee, around Atlee High School into Honey Meadows, left into the new development and into Taylor Farm, left on Atlee, left at Bojangles, left on Rutland Shire and back to the clubhouse. 4.75 miles

    NMS

    Good luck to Fannie Mae and Spike in Saturday’s triathlon. This is Spike’s first triathlon. He had planned on doing this a year earlier but it was delayed for a year due to the lockdown. Weather was great this morning with lower 50s and low humidity. It will be close to 40 degrees when Spike and Fannie Mae start their 1500 meter swim in Lake Anna. He believes water temperature will be in the 60s.

    Gotta Run!

    Phonics

  • Three Dog Morning

    A beautiful morning welcomed 3 solid redwoods looks to grow stronger.  A full body beat-down was on the agenda and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • 4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between corners
      • Sit ‘n press
      • High pulls
      • Curls
    • 3x check
      • #1 – run, lawnmower pulls, swings
      • #2 – run, overhead pulls, skull crushers
    • COT with YHC taking us out

    Homer is becoming a F3 regular, a welcomed addition to the PAX  God is good all of the time!

    Attila

  • Wdog 5

    Five brothers showed up in the pleasant gloom for this morning’s beatdown and here is what happened:

    COP

    We mosey to the Amphitheater and circle up in front of the stage for 20 SSH, 10 DQ’s, 15 Arm Circles (10 small, 5 big) reverso, 20 American Hammers, 10 modified Alabama prom Dates (with a reach component…thank you Gomer Pyle for this invention), 10 reverse scorpions, 10 scorpions and 20 merkins

    THANG

    We then divide into a group of 2 and 3 and do a triple check of dips. The 2 men team runs a lap around the Theater(timer) and the 3 men team performs dips. We switch and the 2 men team performs dips while 3 men team runs the lap. We do this rotation 2 more times. We then do LBC’s 3 times alternating with the run then wrap up with squats for 3 rotations. This took a long time almost 30 minutes

    We then mosey to the Cage and set up 5 stations. Station 1 (S1) – Pull ups, S2 Dips on the Parallel Bars, S3- Jerkins on the parallel bars, S4-Step ups on the box and S5 (Timer) runs to the hydrant and back. The runner returns to S1(pull ups) and the the other rotate the stations by 1 (S1 to S2, S2 to S3 …). Each member of the PAX was able to rotate to each station, then we had to mosey back to the flag.

    COT

    WE have time to stretch our legs for about 2 minutes then Namerama and numberama and YHC took us out in prayer.

    It was an honor to lead, have a great day Gentlemen.

  • Smorgasbord

    6 studs posted on a perfect Wednesday afternoon. Route of the day was the Smorgasbord: one short loop, one medium loop and one long loop.

    Hot days are coming to RVA. 85 today at the start. A whole new environment to adapt to. Good to run in different condition. Got a good regular group of folks coming out on Wednesday’s. Come on out and join us.

  • Way to work, bitch!

    A strong 10 made their way to First Watch expecting rain after Kubota’s predictions of thunderstorms yesterday. At 5:00 neither the Thunderstorms or Kubota were there so off we went:

    COP in the main church lot: Invisible Jumpropes, Don Qs, Jazzercise, Merkins, LBCs, and Scorpion Kicks.

    Grab a spot: Bear Crawl halfway, 10 WWIIs, 15 HRMs, and back to space. Crab Walk to line, Heels2Heaven, then CDDs and back. Broad Jump Burpees, 20 V-Ups, 20 Merkins. Last round Bear Crawl full lenght of lot then 15 HRMs. Partner up for Wheelbarrow up the lenght of the lot.

    Mosey over to HC-MP for Triple Check. Triple check of: Jump Squats, Flutterkicks, run the triangle.

    Mosey to Coupon drop zone. Grab a block then partner up for Block the Plank. 1 man elbow plank with Coupon on the back while partner does 20 Thrusters. Switch then repeato again. Finish block time with 60 Block presses. Finish with APDs and American Hammers. Handshake took us out.

    NMS: Strong numbers even with several FW regulars out. Glad to have Pucker and Lockjaw out in the early gloom. No rain at all but more than ample humidity for the PAX to take on. Triple Check in the triangle always allows for mumblechatter. Bodos attempted varying motivational techniques on the PAX.

    This was the 2nd attempt at Block the Plank with some of the PAX having been their on the initial trial run. In the humidity and at the end this was even more popular than the first time. Only one Coupon was harmed in the process. Handshake shared his friend in TX received a good diagnosis. If you are bored this weekend consider joining Bodos for some Competitive hedge trimming, Extreme Egg scrambling, or Bird watching competition.

  • Homers Hydrated

    Homers Hydrated

    The thing:

    This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama:

    In cadence:

    Side straddle hops x 25

    Arm circles forward x 15

    Reverso x 15

    Merkins x 10

    LBCs x 31

    We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us:

    COP 1: 

    4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. 

    Next 20 merkins, 40 2 count flutters back down to the start.

    Third round 20 merkins, 40 flutters, 60 squats work back down

    Fourth corner 20 merkins, 40 flutters, 60 squats, 80 LBCs and work back down 

    COP 2: Mosey back towards Trader Joe’s to fuel up for 2 anaerobic Sprints on the alleys followed by 5 burpees. 

    Quick lap back to find a lost item Homer left behind. 

    Mosey to the flag for a cool down around the bus loop, light stretching, and 1 minute of Freddie Mercuries!

    Good job Pax! Thanks for letting me host today at WTH.

  • A Man May Be Killed

    Hot potato Q today as 1/2 the PAX set off to run clad in yellow and the other 1/2 to bootcamp clad in black and one expletive PAX member in a hoodie.

    Runners – ran somewhere and returned in 45 minutes.

    Bootcamp:

    Doozy acknowledging it was a hot potato Q took the lead and off we moseyed towards the front parking lot for warmups: Don Q, helicopter, merkins, LBC. Tracers on parking lines.

    Q to Duke. Mosey to corner of school. Bear crawls, lunges, something else, bear crawls and then sprint to bottom of hill. Partner for several rounds of wall squats and 55 of something. Flutters were in there somewhere. 20 merkins in between rounds.

    Q to Honeymoon. Bleacher corners. 5 merkins run up and over, around and back down. Repeat and add exercise, head back same way. Repeat and add exercise each time – 10 squats, 15 dry docks, 20 arm circles, 3 burpees, 25 ab somethings, 30 leg lifts.

    Q to Singer – triple check. wall squats. WWIIs. Run up hill.

    Return to flag.

    Moleskin: The Q was hot today. Seemed to fit a lot in (that’s what she said). Title from Bullseye warning Doozy not to do Mankillers out of the gate. YHC apologies for missing a few exercises, when one isn’t the designated Q these things tend to happen in the fog. Congrats to Doozy for 20 years of marriage.

    -Singer