Category: Richmond, VA

  • Brokeback Railing

    A dozen pillars of the F3 community assembled in Bon Air for another exercise themed get together that we like to call The Forge. With humidity on the rise, this was sure to be a sweatfest that is talked about for years to come.

    Mosey to the lower circle for Warm-Ups

    – LBC’s
    -Alabama Prom Dates
    -Incline Merkins
    -Lunge Walks
    -Walking Russian Soldiers
    -Walking Drunken Hillbillies (The next big thing in F3)
    -Walking Helicopters
    -Walking Arm Circles

    Mosey to the hill for Exercise One: Partner Hill Bearpies
    One man does Bearpies up the hill, Partner runs to the light post and back and takes his place, repeat. Finished when everyone was somewhere up near the top. Great working with CTD on this one!

    Mosey to the Rail for Exercise Two: Indigenous People Rail Walk.
    Squat walk side to side under the bar, ascending up towards the school. Man in the back breaks off and does 15 Heels to Heaven, then runs to the front of the line. Finished at the top………..some sort of lunging/heels to heaven hybrid broke out as we were wrapping things up.

    Mosey to the lower area of Mt. Chaplain for Exercise Three:
    10 rounds of 10 WWII sit ups, run up the hill, 10 Chuck Norris Merkins, crab walk down.

    Not sure how many rounds were completed before time was called. I think Fresh Prince may have done 19.

    Back to the flag for names/numbers.

    Announcements: Blood Drive this weekend. See Boberry’s pre-blast. Recently heard that all slots are full!

    Doublemint has an ongoing community service project clearing out a historical cemetery in the East End. Reach out to him or check Slack for details. From what I have heard, it is a great workout, and a good time is had by all.

    YHC took us out.

    Great turnout and strong work by all the PAX!

    We continue to challenge ourselves and each other. Make it great one .



  • Nickel Bridge!

    8 brave men came to WDog for the beatdown. YHC started off his routine route heading toward the pump house. THC mosey to Boulevard Bridge toll.

    • COP:
      • Deadmen hang x10, armcircle x10, DQ x10, Imperial walker x10, helicopter x10, LBC x10, American hammers x10
    • Exercise #1
      • Run to the other side of the Nickel bridge with 3 merkins, 3 WWII, and 3 burpees at each light post.
      • Run back to the toll with 5 jump squirt and 10 flutter kicks
    • Exercise #2
      • Mosey back to the flag through the Love hill.

    Thanks to Oyster for taking us out.

    Prayers are with Bleeder’s nephew and family and people in India.

  • Maybe You Have Male Genital Dysaesthesia?

    6 maybe-not-Italian (ok, Salvucci is probably Italian) Stallions busted out of the paddock for today’s heat-soaked version of the Roller Coaster. According to the kids coloring the road in front of TYA’s house, this is what happened, more or less.

    Two big loops for everyone. 4+ miles. Hills, hills, and more hills.

    NMS:

    Hot today. Not summer sticky hot, but still “we are not ready for this” hot. YHC definitely heard Adrienne Pennino yell out “Stop the fight! Stop the fight!” at the end of the second round on this one. More than one UpChuck was present (if you know what I mean).

    TYA reminded us that, when using skin-burning face wash, keep the face wash on the face. He feels the Bern. A surprising number of PAX had stories of “friends” who had also felt the Bern.

    https://dermnetnz.org/topics/male-genital-dysaesthesia/

    YHC wonders if there is enough aloe in the world to address this situation.

    UpChuck spits the bit.

  • Mann Potato

    No Q this morning so we did a hot potato which was a lot of fun. I was running late this morning so I’m not sure what they did for warmup. First up was Mud Face. We broke up into 4 parking spaces. 1st person did Sit Up Presses, 2nd Person did presses, 3rd person did Merkin Presses, 4th person ran around the bus loop. After the runner returned, everyone shifted spots down 1. We did this cycle so everyone did each twice. Next up was Yard Sale who had us each laydown on a line next to each other in the parking lot. Everyone holds 6 inches with their KB over their head. #1 rolls over, does 5 merkins and heads to the other end of the line and holds 6 inches. Each does this and we worked our way to the other end of the parking lot. Next up was Rounders. Rounders had us do laps around the parking lot doing various carries. Last up was Mr. Holland who had us do 11’s with lunges in between. The two exercises were figure 8’s and ??. We finished up right on time. Numberama, Namarama, Announcements, Prayer by Mud Face. We talked about Rounders upcoming trip and all headed home. Another great day started with F3. I’m swamped at work but life and work goes better when I start if with F3. SYITG.

  • Hot Potato Pills

    Seven strong answered the call to RVAs earliest AO wondering whether there would be a Whiteboard appearance. Instead a Hot Potato Q was served up instead:

    Upchuck Q: Mosey to The COP of: SSH, Dead man hangs, APDs, Rosalitas, Jazzercises, minor stretching. Head over to main church lot and partner up: Touch a Post: Start at 10 posts then down to 2. Exercises were WWIIs, Pickle Pounders, Squats, CDDs, Burpees.

    Kubota Q: Prostitute (in the church lot) of: 10 each corner of: Merkins, Jump Squats, Monkey Jumpers, WWII(?)s. Q was passed to YHC:

    Honeydo Q: Mosey back to coupon drop zone. Gather in center of lot. 60 Coupon Presses. 15 Thrusters, bear crawl to one end run back, 15 Thrusters + 20 Swings, Bernie Sanders other way and back. Next round add 25 Block Squats then run full loop with 5 burpees at light. 60 more Block Presses then deposit Coupons and American Hammers to finish time at flag. Handshake took us out.

    Announcements: Blood Drive this Saturday, please give. Prayers for EF Hutton continued recovery.

    NMS: First off good to have Bacon Bits out after receiving his all clear to resume workouts yesterday. The PAX were wondering if Handshake would post after his 2nd jab yesterday afternoon. Luckily he did with the only side effect apparently being excessive whining before beatdowns.

    Touch-A-Post took a while but gave us time to ponder why a church would have so many signs in the parking lot, which YHC assumes was Upchuck’s intent. Some may say calling a Prostitute in the church parking lot is scandalous but Kubota does have some sway with RRbC to get away with it. No real OSOTW material this morning as the PAX were hoping Splinter would post after the text thread yesterday.

  • DaVille Relay (Spring 2021)

    21 of RVA’s Finest (including 1 FNG) came up North of the wall for Spring Edition of the DaVille Relay.

    This is how it went down

    We add another runner to each team and added a third loop.

    Loop # 1 – 5.5 miles around Rutland, Knollwood, Cool Spring West, then finish with the 1 mile Bojangles Loop

    Loop #2 – 4.15 miles into Craney Island Estate then finish with the 1 mile Bojangles Loop

    Loop #3 – 4.10 miles starting with the 1 mile Bojangles Loop into Mechanicsville newest neighborhood Giles then finish with the 1 mile Bojangles Loop

    Total Miles Per Runner – 13.75

    Total Miles Per Team – 55

    Finishing Times:

    Team Rat PAX (Corned Beef, Hash, Trout, Memento (Loops 1 & 2), Shank (Loop 3)) – 6:39:20

    Team United Nation (Spit, Fannie Mae, Bulkhead, Opus) – 6:54:33

    Team Tuckahoe West (Gomer Pyle, Upchuck, Bodo’s, Shiplap) – 6:57:50

    Team Trail Blazers (Helix, Pavarotti, Marco Polo, Boberry (Loop 1), Sludge (Loop 2), Phonics (Loop 3) – 7:10:54

    MOLESKIN

    Weather was cooler for it being the end of April which made for perfect running conditions.

    24 hours before the race we had 3 teams down a runner. The scramble was on to get the teams filled. Thanks to Memento (Trout’s co-worker), Shank, Boberry, Sludge, Phonics, Shiplap for answering the call.

    Also glad to have Spike joins us for the first and second loop who was ready to fill in as well if needed

    T-Claps to Luggie who served as our runner support out on the loops all morning getting in 50+ miles on gear

    Great 2ndF time at Kegger’s for some burgers and brews

    SPIT ON THAT!!

  • Pulmonauts

    Moon-lit and bound for the stars, 12 souls strapped themselves to the NoToll rocket and prepared for launch in the spring gloom.

    T-minus 40 side straddle hops, 10 Don Quixotes, dead man hangs, imperial squat walkers, etc.

    Launch – parking lot 4 corners with 20 WW2s, 40 Rosalitas, 60 LBCs and 80 APDs.

    Low earth orbit around the field to the pavilion for a triple check: run + 3 burpees, jump squats and merkins.

    Orbiting to the middle of the field to admire the massive full moon and ponder our place in the universe. Breathe in, breathe out.

    Slingshot orbit around the field to the bleachers for another triple check: run + 5 burpees, box jumps and heels to heaven. Pausing yet again to consider the paradox of how the breath is voluntary, yet involuntary.

    Bound for Mars, finishing strong with 2 burnouts: parking space lunges with increasing 2-count ball dippers all the way to 10. Then, parking space bear crawl with increasing hand-release merkins all the way to 10.

    Settling down to the surface of Mars with a mosey back to the flag. Prayers for Boberry’s father, prayers for Snuff’s stepfather-in-law.

    Our journey at an end – Elon would be proud.

  • 3 Runners and Me

    Nobody signed up to lead so I took it. Mosey behind the school to warm up. Warmups included SSH’s, Freddy Mercuries, Tempo Merkins, Arm Circles and some others. Maybe not a good idea with runners but we headed to the access road behind Atlee to the first street light. We raced to the next light – winner picked the exercise we would do 15 times. We repeated and did a different exercise at each light. Exercises included MudFace Squats, Merkins, LBC’s, Burpees and several others. The guys let me win a couple of the races. At the end of the lights was the hill. We did 11’s on the hill, starting with 10 Burpees at the bottom and 1 Heels to Heaven at the top. Bernie Sanders up the hill and run back down. Helix was the pace setter on these but we all finished. We moseyed up to the practice football field where we each grabbed a pole on our backs. We held 6 inches, the first guy rolled over, did one Merkin and headed to the other end of the line, laid down and held 6 inches. We did this to the end of the straight away. We still had 5 minutes so we moseyed to the basketball court for some suicides. We each did 4 and moseyed up to the front of the school. Numberama, Namarama, announcements and prayer by Yard Sale. It was fun this morning but I’m feeling it a little in my legs sitting here at my desk. It was a great morning. SYITG.

  • Broga is Back

    A trio of agile fellows took to the courts of No Toll for some early morning Broga. It has been a while since Orange Crush led us and with the warmer weather, YHC felt is was time to get started again. Although the smooth tones and knowledge of OC were missed, the moans and groans were regularly audible. YHC will be back out next Tuesday at 5 AM for another early morning session.

  • Sippy Cups and Adirondacks

    Sippy Cups and Adirondacks

    Eleven of this area’s finest gentlemen gathered in the near daylight to howl at the supermoon. A mysterious waist lamp bounced in the distance and when he arrived, off the PAX went for:

    The Route
    – Traverse by the ball field, left on College, right on Lakewood
    – 4s take a right on Wood
    – 5s take a right on Old Oak then right on Beachwood and left on Wood
    – 6s take a right on Westham, right on Hillsdale, left on Old Oak, right on Beachwood
    – Everyone take a right on Baldwin and meander up Horsepen and convene at Waveny

    Intervals were next, and no shit, everyone was excited about them today. By my watch, it had been since November we iteratively tackled these near west end hills. Three times up Waveny, 1 minute up, 1:45 down. 80% or so for those tracking.

    Short jaunt up Horsepen, stopping at Shrewsbury. One interval of 100% up to the next intersection, waving at Toga’s former abode.

    Left on Ridge Top for a slow saunter to the base of Chandler. Three times up Chandler at 80%, with the final iteration taking a hard right up Gardiner.

    Everyone wandered back to the flag via the well lit path and Campus drive.

    Huddle up for names, numbers, golf wave to Keymaster before YHC took us out.

    Moleskin
    Not that anyone is counting; however, today’s attendance was likely outside one standard deviation from the Spider Run recent mean. Full appreciation to the eleven that shook off the fear of the Splinterval Sack and posted for this most recent variation.

    If there is a single F3 workout YHC tries not to miss, this is the one. Thanks to all who post and lead for making this one of my highlights of the week.

    Go rest Gomer. Splinter out.