Category: Richmond, VA

  • Breakfast Club!!!

    Apparently breakfast is popular at Daville. 13 Davillians including 1 FNG posted on a misty day. Opus and YHC started the day with a 2ish mile run from the Rutland Clubhouse to the Atlee parking lot.

    • COP
      • Parking lot tracers
      • Mosey to a freshly paved basketball court
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Arm circles x 10 small, x 5 big
      • Copperhead squats x 10
      • Shoulder taps x 10
      • Merkins x 10
      • Alabama prom dates x 10
      • Flutter kicks x 20
    • The Paula Abdul
      • Mosey to side parking lot
      • starting at one island, bear crawl 2 parking spots, do 1 merkin, crawl bear back 1 spot
      • Rinse and repeat until everyone reaches the other island
    • Modified USMC August fitness challenge
      • Run a lap around the football field, do 30 x each: dips, merkins, squats, WWIIs
      • Run a lap, do 25 x each
      • Run a lap, do 20 x each
      • The actual challenge for those that are interested is run half mile, then do 30x each: pull ups, push ups, squats and sit ups, run half mile do 25x each and all the way down to 5x each
    • Pole smokers
      • Each PAX grabs a pole and holds 6 inches with feet
      • Man at the end does 10x flutterkicks then runs to the end
      • Rinse and repeat until all PAX do 1 round
    • 11s
      • Monkeyhumpers on one side of the service road, broad jump to other end, Carolina drydocks
    • Cherokee Nation run back to flag (burpee optional)
    • 3 rounds of ring of fire, 1 MOM and some stretching to closeout the workout
    • Notes:
      • Good times today after the workout for some Irish coffee and breakfast at YHC’s
      • Thank you Bullfrog for bringing Croaker
      • @Croaker, welcome to F3, keep coming back. The workouts don’t get easier, you just get stronger

  • Madam Wilson and the majestic woodpecker

    Nine of Richmonds finest and one traveler from Charlotte decided to challenge Dogpile this morning. What rain? It was sunny and 70 for this morning’s edition. YHC was excited to get his first Dogpile Q under his belt. At the stroke of 6 off we went.

    COP- Mosey to amphitheater. 20 each SSH, LBC’s. 10 each DQ’s, cherry pickers, Phelps, Helicopters, Imperial Walkers, Russian soldiers,

    The thang: Perform 5 merkins on bottom step, shout to another PAX to start when finished, run to other side increase 1 step, repeato until all Pax has snaked to the top. Repeato on way down with 10 LBC’s as exercise. Back up with 10 squats as exercise. On down all grab a step. Perform all 3 exercises on ends with shuffles, Bernies, etc. run across. 2.7 miles were logged. We picked up a Brad during the workout he tried to stay up but was struggling. Like shakedown said “Hopefully we brought some brightness to his day. Welcome to Brutus (What are odds we would have a scUM fan join on my first dogpile Q? Go Buckeyes) traveling in from Charlotte. He will be checking in with us every few weeks as he helps his daughter renovate her house here in Richmond.

    Announcements: Lots coming up, lots going on. See Preblasts and Slack.

    Prayers to all those PAX out there who could not make it , may the lord bring them back.

    Always an honor to lead. Thank all of you for being brightness in my life.

  • A Virgin No More

    10 absolute BEASTS posted on a perfect 62 degree day at Satan’s Hill to enjoy a VQ beatdown. Nobody was sure what was to come, until it happened. The grizzled vets tried to knock the new QIC off his game by working off cadence to start…but to no avail. Cadence held strong, and that came back to bite them a little later. Here is how it all went down.

    Warm-ups:

    Helicopters, Don Quixote, Imp Walkers, Side Straddle Hops, Cherry Pickers, Left/Right/Center stretch, Flutter Kicks, and a Hello Dolly.

    Mosey up the hill to the first corner, pause, run to the first stop sign at the far corner – 20 Merkins, back to start 40 Dying Cockroaches, back again, 60 LBC’s. Mosey down the long stretch to the next corner, similar routine to next corner. 20 Monkey Humpers, 40 Carolina Dry Docks, 60 Squats. Run back to start. Lunge to the bottom of the hill and re-group. Alleluia to the top at 50%, 30 WW2s and back down. 75% effort 3/4 of the way up, 30 jump squats, 100% effort half way, 30 burpees. (Now this was supposed to be a progression down 30/20/10, however, after some purposeful off cadence movement to kick things off, and some belly aching during the run, I thought 30 each was in order.

    Recover, then mosey back down to the parking lot. Grab a coupon, triple check time. Curls, Tri extensions, runner (not sure if we have a name for these yet). Toes on the curb for 10 decline Merkins. We still had five minutes left, so we finished by toeing the line and Joe Judging back to the curb for three rounds. Each return was different. Bernie, Side Straddle hops, and finish with some High Knees.

    Circle up, Numberama, Namerama, and finish by thanking the Big man upstairs.

    Again, thanks to all the gentleman for coming out in numbers to support by first Q. You all put in some hard work today. I’m appreciative to all of you for welcoming me in, and to all the F3 brothers. Thanks for allowing me to join you in the pain each week. It’s been incredibly impactful for me, and has helped me start to get things back to a real positive place. Appreciate you all!

    -Vagabond

  • A Different Kind of Serpent

    A fleet of thirteen convened at the corner of Grove and Commonwealth for an unexpected variation of a serpentine route. Directions were started early to leave ample time for repeating (if necessary). It was necessary (x2). Here was the route:

    6 Milers:
    – East on Grove then left on Hamilton
    – Left on Grace then left on Lafayette back to Grove
    – Right on Grove then right on Antrim back to Grace
    – Left on Grace then left on Commonwealth back to Grove
    – Right on Grove then right on Westmoreland to Grace
    – Left on Grace then left on Chantilly (which turns to Bunting) back to Grove
    – Grove back to MM

    5 Milers:
    – Same as above except your north border was Wythe (not Grace)

    4 Milers:
    – Same as 5 milers except turn left on Hanover when you get on Hamilton. Everything else the same

    Numbers, names, YHC took us out.

    Moleskin
    Fantastic morning for a run and thanks to the PAX for sticking to the directions. Sounds like everyone hit the route spot on.

    Great to see everyone, including Lab Rat and Ronnie who YHC hasn’t crossed paths with for a while. And Kudos to Pigskin who keeps ‘planting’ his shovel flag at every AO he attends. Keep it up!

    See everyone soon.

    Splinter

  • College, Kids, and Camps

    3 Davillians came out to start off their Friday with a beatdown

    This is how is went down

    Warm Up – Mosey around the main parking lot to the blacktop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Heels to Haven, WWII Situps, HRM’s, Arm Circles

    THANG

    Mosey back to the main parking lot

    Mini Beast – We stop 2 time up an 2 times back with 5 reps, 5 different exercises. Merkins, Boat/Canoes, WWII’s, Helix Squats, Burpees were chosen.

    Mosey to the ball field

    Touch the Bases 4×4’s – Start with first base completing 2 4×4’s the head back to home. second time repeat first the at second base complete 4 4×4’s then head back to home. Third time repeat first and second base then complete 6 4×4’s at third then head back home. First with a lap around the bases

    Mosey to the playground

    Third Check – Jerkins, Dips, Lunge to the backwall of the school and back

    Mosey back to the SF for Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small Pax this morning but a quiet one when Yard Sale is around. He always makes sure the mumble chatter is going. We worked hard but enjoy the 2nd F part more I believe this morning.

    SPIT ON THAT!!

  • Skip a run to go to a run

    2 SOJ regulars and 1 new to the area traveling PAX Brown Noser from Colorado met in the parking lot of BWES to see what was in store for them today.

    Mosey to Twin Team for COP

    DQ’s, Helicopters, Weed Pickers, Russian Soldiers, Imperial Walkers, Merkins, LBC’s

    Mosey up the hill dropping 4 glow sticks along the way

    From the top Twin Team Suicides with 5 merkins at each stop

    Mosey back across BWES down to JRHS for some parking lot crawls, Bear Crawl to the first line do 1 merkin Bear crawl the the next line and do 2 merkins. So on and so forth until you get to 10 merkins

    Mosey to the playground at BWES for some 11’s on the swing set. Starting with 10 Pull ups and 1 merkin

    Mosey BTTF

    Numbers / Names YHC took us out

    NMS:

    Oyster thought he might get away with one by skipping a run but ended up at a Doozy Q with a Downrange PAX that needed to see all of the AO. Welcome to Richmond Brown Noser good luck house hunting and let us know if you need any intel on schools or neighborhoods in the area.

  • The next level of challenge and rolling out the red carpet

    The next level of challenge and rolling out the red carpet

    6 “Almost” Olympic runners gathered to put in the work on a beautiful August morning. Some of the faithful Curahee were scattered but 3 from the south came to blaze the trail with us today. We rolled out the Red carpet and tried to keep a good pace so they would feel like the drive was worth it. We covered 5.25 miles in 42 mins with a sub 8:25/mile pace. Some hills and nice scenery made the distance go by quickly. There was much mumble chatter about “Whats Next” on the challenge block and a half Iron Man (after the Richmond marathon) seemed to be the favorite idea. Don Draper pushed to limit the swim with an Olympic Iron Man first. Rosetta seems to be taking the lead on the half Iron Man so reach out if that appeals. Our southside brothers continued for another 2 miles after we reached the flag. Pinto closed us in prayer and we headed out to enjoy the beautiful morning!

  • Bojangling with Boberry

    4 Davillians and a visitor from south of the wall enjoy some cooler temps and got in their weekly run

    Route – Reverse Rutland/Knollwood minus the Cool Forest Trail but of course include the Bojangles loop for a little over 4 miles

    Great to have Boberry join us this monring. First time he has been back since the Davillian relays and got lost in Knollwood. This time we made sure to call out the turns so he didn’t have to run a 10k again

    SPIT ON THAT!!

  • Freezy on the Sidewalk

    Two SOJ veterans and a single summer tourist made up a trio of hardened HIMS that decended onto the FORGE to see what was in store for a Last Call Q. 5.30 came, lets mosey

    Downhill mosey to the cul-de-sac for F3 welcome and disclaimer (are we at No Toll or Forge?). Exercises soon followed to warm the aching bones. Everyone looked good to go, lets get it on:

    THE THANG –

    1st up was a Triple Check. Balls to the Wall, Imperial Squat Walkers, Timer runs to the 3rd, 4th then 5th light pole depending on the round. Thank you Doozy for the idea.

    Next up – Light Pole 11’s with Merkins and 2 count Mountain Climbers

    For the Finale – Mt Chaplain Prostitute Style. Starting at the low parking lot – 5 jerkins on the rail. Run to next parking lot, 10 WW2’s, then back to the rail for 5 jerkins. Repeat 10 WW2’s then Bearcrawl up Mt Chaplain to next parking lot for 15 Carolina Dry Docks. Return down Mr. Chaplain for WW2’s & Jerkins. Rinse and Repeat stopping at every parking lot for an exercise – 20 Shoulder Taps (2-count), 15 American Hammers (2-count), 10 Squats, finishing with 5 burpees. PAX crushed this, completing the Burpees at the flag.

    Numbers, Names, Announcements, YHC took us out.

    Announcements –

    HDHH – Wednesday August 11, Run and 5, Salsa at 6 – Honeydo hosting

    Sip and See Retreat in September in Amelia – make a day or stay the night, plenty of options as long as jorts are worn.

    Field Day – Dogpile in September.

    NMS: Lower numbers due to vacations, summer tour or the dislike of YHC’s bathing protest. Either way Doozy and Gypsy tore what was thought to be a tough workout. Mt Chaplain was extra slippery with the grass cutting ban currently being enforced in the City of Richmond. During the workout, a silver sedan with Freezy vanity tags decided the sidewalk was the best route to get to her destination and was not ashamed to cruise around the school on the walking surface. Never know what to expect at South of the River. Great conversation afterwards with Gypsy and Doozy. Great to see Gypsy making the rounds on the tour. Hopefully he will continue to join us in the future. Great work boys.

  • Mount Henrico

    13 studs posted on a temperate Tuesday morning for a run through the Henrico county hills. Route was Mount Henrico. For six miles just a little over six, five milers, about 5.5 and 4 milers, just a few tenths of a mile over

    NMM

    A few folks go temporarily lost on the run. Bone Thugs took the right onto Westham Parkway and kept going until he hit Patterson. Once he hit Patterson, he realized he went the wrong way. He turned around and asked for directions back to UR and made it back with a few more miles on his body and 15 minutes of extra running. Sippy also took a wrong turn, but righted himself very quickly, just an extra quarter mile. Although the Mount Henrico route is a little long on mileage, I think the extra time and energy is worth it. Tough run, complicated directions, but rewarding.