Category: Richmond, VA

  • 80s Movie Montage

    8 HIM showed up for an epic 80s Training Montage at NoToll. The guy walking his dog and the elderly gentleman said this is how it went down :

    Warmarama :

    20 SSH IC

    10 Don Q’s IC

    10 Russian Soldiers IC

    10 Imperial Walkers IC

    10 Cherry Pickers IC

    THE THANG :

    On the basketball court, all PAX form a circle with the boom box blaring 80s music next to us. One exercise is done for the entire duration of each song. Here’s the list :

    1. Burpees – done to the sound of “Private Idaho” by B52’s (from the movie Private Idaho) : 3 min, 36 sec
    2. WWII’s – done to the sound of “Fight To Survive” by Stan Bush (from the movie Bloodsport) : 4 min, 33 sec
    3. Mountain Climbers – done to the sound of “Mighty Wings” by Cheap Trick (from the movie Top Gun) : 3 min, 52 sec
    4. Squats – done to the sound of “Playing With The Boys” by Kenny Loggins (from the movie Top Gun) : 4 min
    5. LBC’s – done to the sound of “No Easy Way Out” by Robert Tepper (from the movie Rocky 4) : 4 min, 23 sec
    6. SSH – done to the sound of “Win In The End” by Mark Safan (from the movie Teen Wolf) : 4 min, 44 sec
    7. Heisman’s – done to the sound of “I Still Believe” by Tim Cappello (from the movie Lost Boys) : 4 min, 53 sec

    Victory Lap Run around entire Huguenot Park parking lots and soccer fields then back to Ole Glory.

    DONE

    NMMS :

    Thanks for humoring YHC this morning. Had a blast. The only exercise YHC really tried to keep count of reps on was burpees because YHC was interested to see how many we’d get in. YHC counted 42. For all other exercises, YHC lost count in the 100s or more for each exercise.

    COT :

    Continued prayers for PAX on IR and reach out to encourage them

    HDHH this Wednesday at Honeydo’s (see Slack for details)

    Field Day at Dogpile : Saturday 9/18 from 7 am to 8 am

    3rd Annual First Inaugural F3 Retreat on Saturday 9/25 (more details to follow)

  • Soup of the Day

    One PAX took to the mean (deserted) streets of Plantation to indulge in the latest edition of The Shopping Trip. Temps were sunny and 70. According to the construction worker attempting to nap on his truck bed (this is Florida, so easily the least weird thing that YHC has seen), this is more or less what happened:

    Route: hotel to DHL building, across Peters to office park to La Quinta to Westfield Mall. Reverso at Broward Blvd. 4.1 miles. Not bad for YHCs second rehab run.

    Number, name, YHC talked to himself.

    Quick Coffeeteria, minus the coffee, with Omar, the maintenance guy, in the parking lot. His kids are now in Davie from Jamaica, hoping to stay.

    UpChuck spits the bit.

  • Late to the Party

    YHC was coming in hot as work sometimes weighs in. Jump out of the car and mosey to the COP to:

    COP

    The COP was in full force(Thank you Lockjaw) and we performed the following: 10 SSH, 10 Helicopters, 10 DQ, 15 Russian Soldiers, 10 Imperial Walkers, 10 copper head squats, 10 4 ct American Hammers, 10 Alabama Prom dates 10 dying cockroaches, 10 scorpions and 20 merkins.

    THANG

    We mosey to the playground to what seemed smaller aka Shorter pull up stations. So with 5 gents we set up the following: P1 – runs lap around the soccer field as the timer, P2 – Jump Squats, P3 step ups, P4 – Pull ups on bars, and P5 bench dips. We did three rotations of this routine.

    Mosey over to the second soccer field and we start at goal (Bro Code here for this routine), bear crawl to 1st power pole, lunge to pick up truck, bernie saunders to next power pole, AYG to other goal, mosey back, have Dial Up do a 20 count, FEBA and rinse and repeat. We walk back to start goal as recovery, rinse repeat an mosey from finish pole to Sprint Tree triangle. We set up 5 stations P1- Burpees, P2 – Flutter kicks, P3 – LBC’s, P4 – Al Gore and P5 runs to 3 trees in a small triangle. All rotate stations until all PAX has performed the exercise at each station, we rinse and repeat 2 more times and run to the School wall for 3 sets of 15 Donkey Kicks then wall sit for 20 seconds.

    We finally do a slow cool down mosey to Ring of Fire of Boat Canoe for 3 minutes then stretch for 2 minutes.

    Numberama, Namerama, YHC took us out in prayer.

    Announcements

    Honeydew is having Beer and Salsa after a 5pm Run on Wednesday August, please let him know if you plan to attend.

    Vinny’s Field Day Sept 18 @ 7am at Dog Pile:

    Team Captains are:

    City Proper – TYA

    DaVille – Corned Beef

    Tuckahoe – TBD

    Southside – TBD

    More to come on this exciting event, contact TYA and Vinny to learn more!

    We discussed the Iron Pax Challenge see link below for information and sign up. We will use Punisher as a workout site option for this challenge during the month of September

    https://f3greenwood.com/category/pre-blast/

    Great workout this evening gents as it wan an honor to lead…Have a great week and I will See you in the Gloom…Cheers!!! CB

  • Take a bite out of crime

    It was my first but not my last Q. Big shout out to the Satan’s Hill fellas that tapped me on the shoulder to VQ and supported me the whole time. Just another way F3 has makes me stronger

    Started with leg and back stretches

    Stayed on the ground for Freddie Mercurys and Flutter kicks (w/ 6″ hold Ups)

    Popped to our feet for SSHs, Imperial Walkers, Cherry Pickers and Small & Big arm circles.

    Lined up and started our Guardian (Indian) Run Cul-de-sac tour

    1st Sac: 20 Mericas at the Top, 20 more at the bottom and 20 back at the top.

    2nd Sac: 30 Squats at the top, 30 at the first sac, 30 at the second sac and 30 back at the top.

    3rd Sac: 5 Burpies at the Top, 5 at the first sac, 5 at the second sac and 5 back at the top.

    We moseyed our way back to home base with Dead Cockroaches. 4 sets of 15 at each corner on the way back.

    Finished up with a ring of fire of Mericas X2.

    (It was a total 3.3 miles of running)

    We circled up, Numberama, Namerama, and a Prayer to say Thank You!

    I’m so blessed to have F3!!!

    McGruff

  • POLL: Where do I dump my old brown leather sofa?

    Three posted for the first Punisher of August (yes, this posting is late). Mosey to the tall grass on the west side of Holton Elementary for a warmup COP with a few of our favorites.

    Relocate to the school wall for an abbreviated Merkin Ladder. Complete one Merkin and jog a small loop around nearby foliage and back. Add one rep each time up to 13.

    Mosey around the school to the front school wall facing Laburnum Avenue. Complete eight minutes of 10 Donkey Kicks, 30 SSHs, and a few seconds of rest to finish out each minute.

    Jog into the grass for 10 rounds of Dealer’s Choice leg exercises as we took turns selecting without duplication and completed 20 reps of each exercise called. Relocate to another grassy spot nearby and completed the same – 10 rounds of 20 reps – but with core exercises, also without duplication.

    Stretch and COT.

  • Solo Run from ET

    Launched from ET through the old typical ET route toward Dogpile and ran back to ET, resulting in approx. 4.5 miles.

  • Time to explore

    1 Metal head from the 80’s and 1 younger guy made a post to explore Rock and Roll as the days grow shorter and this is what happened

    COP on the Basketball court

    DQ’s, Helicopters, Weed pickers, LBC’s, Flutter Kicks, Merkins, Imperial Squat Walkers (issues with the cadence), Russian soldiers

    Mosey to the parking lot

    Four corners to get us started, 10 Merkins, 20 Offset Merkins (10 rights and 10 lefts), 30 LBC’s and 40 squats

    Mosey to the parking rail, leap frog back and forth over the rail

    Mosey to the tennis courts

    Eleven’s using two courts from the side 10 dips bear crawl to the end of the second court with one squat jump

    Mosey to explore the other court but players are starting to file in, so as to not interfere with reservations we mosey back to the parking area for 10 Parking lot crawls

    Mosey back to main parking lot and hit the parking lot rails again for some more leap frogs

    Mosey to baseball parking lot use the buddy system Partner 1 does an exercise while partner 2 runs the length of the lot LBC’s, Ball Dippers, Incline merkins

    Mosey back by the dog park to find a paved path run down it to find that its an extra entrance from Hull street, continue mosey back towards the flag use the parking lot rail again but walk it like a balance beam

    BTTF extra time 20 American Hammers, 20 Scrunchy Frogs

    Numbers / Names YHC took us out

    NMS:

    You can pack a lot in when only 2 PAX hit the AO. YHC and Florence where able to explore a little more than we might have been able to if more PAX where present. Hopefully PAX will continue to grow for this AO in the future because it has a lot of potential.

  • Tarrington Triplet Team

    A trio of studs kicked the week off right with a tour of Tarrington and some quality time on Twin Team hill. Here’s how it went:

    BWES toward the river and the back entrance of Tarrington;

    Right on Riverton Right until the roundabout, over to Sheffield and up to Ashwell

    Left around the Ashwell loop, then left again to Robious

    cut through the path onto Powderham Lane/Old Robious

    down Twin Team; back up Twin Team (!), and down again

    BTTF

    Numbers, names, YHC took us out.

    Announcements: HDHH, Puppy Pile and Field Day all coming soon.

    NMMS: it was great to run with Splinter and Corned Beef this morning. Splinter’s watch said 8.2 miles and it sure felt like it going back up that Twin Team hill at the end.

    Make it a great one!

    Doublemint

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    8 men of steel linked arms and pounded the pavement and paths of RVA in the latest edition of Sunday Funday. Conditions were remarkably close to sunny and 70. According to the lone boxer at the trailhead, the following are likely to have happened:

    Cross the river to Riverside Drive (east), up and down to Belle Isle, and back along the access road, studiously avoiding soiling our “Sunday Best” shoes.

    Distances were anywhere from 4.4 for YHC doing a rehab gig to something in the 6-7 range for the more traditional runners. Saab may have done 10.

    Announcements:

    Vinny’s Field Day is September 18, 7:00 a.m. at Dogpile. Team captains are:

    City Proper (if you live in The City of Richmond): TYA
    DaVille: Corned Beef
    Tuckahoe: Checking on schedule of a potential captain
    Southside: TBD

    Resumes and cover letters due for the remaining openings. YHC will draft captains, if necessary. YHC finds this to be an appropriate time to recall that the purpose of F3 is reinvigorate male community leadership.

    Captain’s Roles:

    1. Recruit a team of men who live in the appropriate geography
    2. Decide on a dress code for that team and organize your team to wear same
    3. Rally your team to attend Dogpile at 7:00 a.m. (special time) on September 18

    Sit and Sip, F3RVA’s Retreat that is not like any Church Retreat is September 25. Food (bring and share), booze (same), baseball gloves, football, that golf thing Vinny has, Corn Hole, and the optional tent are in order. WAGS and other camp followers are out of order. Come spend an afternoon / evening with your pals on a farm. It’s the 2021 answer to the challenge,”Show that you can live like the Hardywood’s without actually showing that you can live like the Hardywood’s.”

    NMS:

    TYA organized and led today’s run, but YHC knows that history is written by the victors. Having finished the run “first” today, YHC has declared himself the winner (possibly in a one-man race, and surely because rehabbing a knee (pun intended) injury is a good excuse for running several miles less than the rest of the PAX). Nonetheless, like golf, today’s run was not about how far, but about how few.

    Also, writing the Backblast precludes TYA from picking on YHC’s shoe choice (new white running shoes, in honor of Billy “White Shoes” Johnson, the only man on the NFL’s 75-year anniversary team to NOT be in the Hall of Fame). TYA was determined to force YHC to run through the bacteria-infested waters of the James River, and in the interest of public health during a pandemic, YHC preferred to remain dry. Safety first, or at least that’s YHC’s story, and he’s sticking to it.

    31 shopping days until the BRR.

    UpChuck spits the bit.

  • Nowhere to hide

    You can run but you can’t hide from the rain at Gridiron. The good news is that it was about 70 degrees and it didn’t even rain a lot until the last 10 minutes or so.

    This was my virgin Richmond Q. I used to Q around 15 to 20 times a year in Charlotte, although typically with an older group.

    I’ve attended Gridiron many times over the years. I started with F3 ten years ago, either July or August 2011. Since my son has lived in Richmond since 2007, whenever we came up on weekends, I usually went to Gridiron on Saturday. So roughly about 3 times a year, I would come to Gridiron. I figured I should do my part and Q.

    Purpose was to get the heartrate up without doing a lot of running. We went from one exercise to the other with a stretching exercise after ‘groups’ instead of a 10 count. Most of the following was done in cadence.

    In the parking lot: 20 SSH, 10 Man-maker Merkins, 15 Knee-ups and a stretching exercise.

    To the front of the school: 20 IWs, 10 Diamond Merkins, 15 American Hammers and a stretching exercise

    Using the front wall of the school: People’s Chair 15 Air Press, 10 BTTW Hip Slaps, 15 Donkey Kix OYO

    People’s Chair 15 Muhammad Ali, 10 BTTW Australian Mountain Climbers, 15 Donkey Kix OYO

    People’s Chair 15 Milkers, 10 BTTW Toe Taps, 15 Donkey Kix OYO

    To the other end of the football field in front of the school: 20 Copperhead Squats, 15 Crunchy Frogs, 10 Stagger arm Merkins and a stretching exercise

    To the practice football field at the side of the for 20 Lunges, 10 Stagger Arm Merkins, 20 Dollies and a stretching exercise

    Next, using the hill between the practice field and the regular football field, Jacob’s Ladder.

    Next, bathrooms next to where we started: Angry Donkeys (11s with People’s Chair air press and Donkey Kix.

    Next, to parking lot for 3 rounds of jumping back and forth over the line in cadence to 20. Let’s call it ‘Happy Feet’, with a stretching exercise in between to catch my breath.

    Next, to the playground near the Pickle Ball courts for: 10 Pull ups, 20 Merkins, 30 LBCs: 3 times.

    Next, to the soccer field for 7s with Merkins and Squats between the ‘base line’ and the quarter line.

    Using the same soccer field lines: bear crawl out and crab walk back. Repeat with broad jump out and crab walk back. To the beginning point for about 3 minutes of stretching.