Category: Richmond, VA

  • A Veterans Day Old Glory

    6 of RVA’s Finest arrived on a warm November Gloom to celebrate Veterans Day F3 Style.

    This how it sent down

    THANG

    Old Glory

    YHC grabbed the SF and off we went on our 1 mile run around Dogwell Dell. We took the uphigh route pass the pump house to the Carillon Field.

    After some quick stretching the time was set for about 20 minutes and the PAX did laps around the field stopping at each corner to complete an exercise. They were as follows: 20 Merkins, 20 Squats, 20 WWII Situps, 20 (2ct) American Hammers.

    The PAX stayed together and got in 5.25 loops (120 Merkins). Then to a little shorter route around the neighborhood back to the start.

    1 MOM – 11 Burpee OYO and 30 sec plank hold

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It been a long time since YHC Q/participated in a Old Glory so when its Veterans Day, the Q was open on YHC’s next time of the tour, you just have to take it and do Old Glory.

    It was a great morning where the PAX stayed together and some great 2nd F mumble chatter.

    Dogwood was packed together with that other bootcamp group who is always a LIFO, some elite runners, and other group of runners. Good to see people out enjoy the warm weather while it last.

    T-Claps to all our veterans! Thank you for serving and protecting this great country

    ANNOUNCEMENTS

    • YHC is hosting an Amateur ride day at RAMM this Friday. Come join the fun!
    • Thanksgiving Day Convergence at 45MOM starting at 6am
    • Black Friday Loops at Forest Hill Park starting at 7am. See TYA for details

    SPIT ON THAT!!

  • My Gas saves lives man!

    11 strong rolled into to SOT for a Wednesday beat down., And this time it was sunny and 72 degrees. Wilson and YHC were splitting the Q today and had something fun in store. The air was just right for beat down, According the the bus driver this is what went down. Mosey to front lot.

    COP- YHC took lead- 30 SSH’s, 10 each Cherry pickers DQ’s, IW’s, Helicopters, Merkins, LBC’s, Flutters, Dollies. Mosey to door one. Many service members jammed to the Doors as they passed their time overseas and domestically. On Veterans Day we started with the door challenge.

    Do the exercisex#on door, Door 1-5 Burpees, 6-10 WWII’s, 11-15 Merkins, 16-20 Squats, 21-25 LBC’s, 26-30 Monkey humpers (Bonethug called out “I hope no one is watching the security cameras right now!”), 31-33 SSH’s. I remember first doing the doors with DK and it seemed much harder.

    Wilson’s turn, Parking lot tracers with stopping for exercise at baseline escalating from 1. We did one through 10. Doozy had a brain cramp picking. Some were SSH’s, Plankjacks, Chuck Norris’s, etc. Mosey to flag for 5 minutes of mary. Great work today boys. Runners returned right on time.

    Prayers to Bonethug’s FIL and to Gumbo’s classmate who made the ultimate sacrifice for our country in Iraq. On Veterans Day we thank all that served and fought to defend out freedom and our flag. Thank you and God bless.

    The title: See below. Apparently Wilson’s gas saves lives man.

    https://time.com/2976464/rotten-eggs-hydrogen-sulfide-mitochondria/

  • Happy 245th Birthday Marines

    10 men showed up on the 10th of November to celebrate the 245th birthday of the United States Marine Corps and to learn a history lesson on the battle history of the Marines. This is how it went down.

    DateSignificanceWorkout
    Nov 10, 1775Birth of USMC11 SSH + 10 Burpees
    1776 – Fort Nassau, Bahamas
    The 1st amphib raid    		Plank walk across island
    1805 – Battle of Derna“Shores of Tripoli”
    Lt Presley O’Bannon and his 7 Marines marched 600 miles across the Libyan desert to capture the city of Derna and rescue the kidnapped crew of USS Philadelphia    		Indian run w/ 6 doing 10 merkins
    1847 – Battle of Chapultepec“Halls of Montezuma”
    Mexican-American War, Marines captured Palacio Nacional after 2 days of bloody fighting that eventually led to American victory and defined our southern border today.    		Bearcrawl up the halls of Atlee and crawlbear back
    1918 – Battle of Belleau WoodWWI, outside of Paris, Marines fought the Germans for 20 days seizing enemy positions and defeated all counterattacks by Germans through their superior marksmanship. Earned the nickname Tuefelhunden or Devil DogP1 – WW1 situps
    P2 – Windsprints
    x3
    1945 – Battle of Iwo JimaWWII, as part of the island hoping Pacific campaign, Marines were sent to capture the airfields at Iwo Jima. The battle lasted 36 days and despite heavy losses Marines were victorious signified by the raising of the American flag on Mt. SuribachiIsland “bunny” hop + 10 Am hammers at each island
    1950 – Chosin Reservoir
    (frozen Chosin)    		Korean War, 1st MarDiv found itself surrounded and outnumbered 8:1 by the Chinese army. Marines fought their way out to safety in -40 deg temp destroying 10 Chinese divisions in the process. No other U.S. forces ever have faced worse weather, terrain or odds.Lunge backwards
    1968 – Battle of Hue CityVietnam War, communist forces launched the Tet Offensive and captured the ancient city of Hue. Marines fought for 33 days in bitter house to house fighting to recapture the city with heavy losses.Rooster walk
    1991 – Desert Storm1st Gulf War, 8000 Marines kept the entire Iraqi army distracted so the remaining Allied forces can manuever and assault the Iraqi positions from the West.BOMBS
    5 burpees + 10 overhead claps + 15 merkins + 20 WW2s + 25 squats
    2001-PresentAfter 9/11 Marines have engaged in multiple conflicts across the globe against Al Qaeda and other terorrist orgs.Suicides

    Notes: YHC saw the Q was open on this and wanted to give the PAX a little different workout. It was an honor to lead the workout today.

  • This english chick is really whiny

    14 Stallions showed up at NoToll to better themselves. According to the confused walkers, this is how it went down:

    YHC’s favorite album came out 20 years ago in the year 2000: Kid A by Radiohead. The same year that there was also an election not decided on election night. Why not share the greatness of Radiohead with the rest of the PAX? 5:30am hit and we were off! Mosey to the large parking lot for:

    COP

    F3 welcome, introduction and disclaimer followed by:

    Invisible Jump Rope x 10, Jazzercise x 10, Russian Soldiers x 10, Collard Pickers x 10, Pretzel Twists x 20 (10 each leg), Hello Dolly x 10, Rosalita x 10. Recover and mosey to where the benches used to be, turn on the tunes then:

    THE THANG

    X Marks The Spot #1: Run from pavilion to each corner of fields and back, 20 SSH at each corner, 20 Merkins back at the pavillion each time. Al Gore for the 6.

    Triple Check #1: Carolina Dry Docks, LBCs, timer mosey around bleachers and back. Al Gore for the 6.

    X Marks The Spot #2: 20 merkins x 20 squats x4: Al Gore for 6

    Triple Check #2: No Surrenders, Flutter Kicks, timer runs around tree next to parking lot and back. Al Gore for the 6.

    X Marks The Spot #3 :20 merkins x 20 monkey humpers x4 : Al Gore for 6

    BTTF for

    COT

    Numbers, Names, Announcements (see below), YHC took us out

    NMM

    YHC has thought a lot lately about how you keep hearing that there is unprecedented division politically and otherwise in the world right now. It sure doesn’t appear that way in the gloom, where we are all brothers! Also, it was only 20 years ago that an election was close and not decided on election night. As we approach Thanksgiving, YHC is very thankful for F3 and all the PAX! If you couldn’t tell from the music…. 20 years ago was a much darker time mentally for YHC. Thanks in no small part to the PAX, YHC is in a much better place these days! Make today a great day fellas, ya’ll rocked it today with 240 merkins!

  • Who is Alex Trebek

    Larger than usual number of runners including one historian downranger from Baton Rouge (maybe) attended Spider Run for a celebration of life.

    Categories: Route

    What is all runners head out the bat cave, across the river and head west/up river on Riverside.

    4s: What is turn at Huguenot Flats and return home.

    5s: What is turn at Hickory and return home.

    6s. What is take Hickory over Cherokee up the hill to Old Holly and return home.

    Category: Chatter

    What is call your mother today in honor of those who have passed. She’ll appreciate it.

    What is congrats to Ollie running 100 miles.

    What is celebrating a class act and mainstay of game shows on national televisions since 1984 – Alex Trebek. We’ve all found ourselves watching Jeopardy waiting for that 8:00 PM TV show to start.

    Final Jeopardy: The first Thanksgiving took place here, attended by 100 people or so as confirmed by Edward Winslow who sailed from England aboard the Mayflower in 1620*.

    • – History.com

    In honor of Alex Trebek AND Sean Connery, YHC gives you the SNL spoof for the ages.

  • It was a block party

    12 of the West End (and one Da’villian) emerged from the Fartsack for a 59 degree Heartbreak Ridge and this is what transpired

    COP with various exercises

    Triple Check: P1 runs to far side of Parking Lot, P2 does Wall Sits, P3 LBC’s, repeat 3 times

    Mosey down to the Pull Up Bars. Guy #1 does 10 Pull Ups while everyone else does WWII’s, Guy #2 does Pull Ups while everyone does Flutter Kicks then repeat through the entire crew

    Mosey over to the Bleachers and each grab a Cinderblock

    Mosey to the field for the main event.

    Round 1: Murder Bunnie 30 yards, switch to Gorilla Shuffle facing left for 30 yards, switch to Gorilla Shuffle facing right for 30 yards. Then light mosey down the field and back

    Round 2: same as the first, but going back the opposite direction. Then light mosey down the field and back.

    Round 3: Partner Up, P1 Murder Bunnies down the field while P2 runs down the field and back, then switch until the end zone is reached.

    Round 4: P1 Gorilla Shuffle facing one direction while P2 runs down the field and back, then switch. Rotating facing directions each time.

    Mosey to put blocks away then over to the Jerkin Gym. Partner up for 6 Jerkins each, three times.

    20 OYO Merkins while Gypsy does 6 inches.

    Mosey to the Parking Lot for 1 minute of Freddie Mercuries until time runs out.

    Announcements: 1) Gypsy collected over 100 pairs of shoes, far surpassing his goal. 2) Pinto has the Q tomorrow at WTH. 3) Spit is finishing his F3RVA World Tour and is celebrating with Amateur Ramm Gears at Ramm on Friday, come one, come all.

    NMS – Garbage Plate introduced the Gorilla Shuffle at Hoedown yesterday it and was enjoyed by all. YHC thought it might be a good addition to the Murder Bunnie lineup. YHC thinks everyone enjoyed it. Have a great day everyone!

  • New Market Prison

    A beautiful new week has given birth and the Satan’s hill faithful was ready with a baker’s half dozen in attendance. YHC rolled in the back door to SH having set up the pathway we would be using with some lighting. Lighting was not up to par and Wilson complained of sprained ankles but we soldiered on. According to the white Tesla here is what went down.

    COP- SSHx20, 10 each DQ, Cherry pickers, deadman hang, Helicopters, Merkins, flutters, dollies, Rosalita’s. Mosey to the rock pile.

    Horseshoe: Start with a rock exercise run the show to Wilson’s cup-de-sac do next exercise. Exercises accumulate. 10 Tricep presses, 20 merkins, 30 curls, 40 LBC’s 50 Rock copters, 60 Prom dates.

    Triple Check: Using the same path for the run timers others did curls and overhead presses. Complete and time was called.

    Numberama/Namearama Announcements TYA Thanksgiving day beat down. Black Friday run-a-thon. Good luck to the New Market Marathoners. They launch on Friday! Good luck Marmaduke, Honeymoon and POG!!

    Rosco took us out in prayer.

    Rosco started singing Folsom Prison changed to NM friendly lyrics. It sounded pretty good, you might have a hit. HEnce the BB title. Beavis way to get back and post! Great work gentleman.

  • 2 at Tomato Run

    We ran the 4 mile route below, had some good hills and a nice 8′ 26″ pace per mile. This was a trout special route as he lead the way this morning SYITG..CB!

  • Double Trouble

    The never before seen combo of Chaplain and Goldberg rolled into Forest Hill Park to kick the week off in style. With fears of a solo workout in the rearview, and an empty Q sheet………….the possibilities were endless. Here is how it all went down:

    COP: Don Quixotes, Russian Soldiers, Arm Circles, Helicopters. Mosey to the lower circle:

    Exercise One: Triple Triple Check
    Part one: one man does overhead press with coupon. Other runs to light pole, Bernie Sanders Back. Switch off. Next rep: squats with coupon, next rep: LBC’s with coupon.
    Part two: one man lunges to fence, carioke back. Rep one: plank with coupon on back, Rep two: one hand plank on coupon. Rep three: curls with coupon
    Part three: one man broad jumps to the end of fence and runs back. Rep one: incline merkins. Rep two: step ups. Rep three: shoulder press with coupon.

    Mosey to playground for three sets of 5 pull-ups, 25 LBC’s.

    Mosey to the sledding hill: Run up hill, 25 monkey humpers. Down and back up, 25 Alabama prom dates. I think we did about 5 rounds.

    Head back to the flag for American Hammers x 20 and Rosalita’s x 10.

    Numberama/Namarama. YHC took us out.

    It was great working with Goldberg this morning. Don’t get out to Batteau very often – enjoyed the scenery and the company.

  • A bold move

    It was a cool, not quite crisp, morning at Hoedown for 11 dudes to kick the week off to a solid start. Here’s how it went:

    COP: a quick jog to the upper parking lot for SSH x 15, DMH x 10, slow DQ x 10, LBC x 10, Scorpion x 10, HRM x 10, 20x Freddy Mercuries and mosey to the back field.

    No sense in easing into it… let’s just start off with a set of 11’s… pull ups and burpees. Some groans and little mumble chatter but we rocked it. Followed up with a couple lengths of the back field, partner up and alternate runs with lunges. Round two was alternating run and the all new gorilla shuffle; an instant Hoedown classic.

    Mosey to the upper lot for basketball plank challenge. PAX held various plank positions on the fence side of the lot and completed 3 sets of 10x HRM while each person traversed the lot, made a basket and returned.

    Head down to the asphalt hill for a quickie triple check. Timer was a crawl bear up the hill while others did LBCs and jack squats. Mosey to the railings for three sets of 8 jerkins.

    Finished up the morning with some Mary – 10x WWII, 25x Flutters, 15x Hello Dolly, 10x Rosalitas, 20x LBC and some stretching. Numberama, Namerama, Announcements (RAMM amateur ride on Friday with Spit, Thanksgiving convergence 6a at Mumford, Forest Hill Black Friday challenge) and YHC took us out.

    Moleskine: Great work today gents – I must have had Q energy when coming up with a plan… the workout seemed harder than it looked on a 3×5 card. For those counting Merkins, tally up a 40x total for the morning. Until next time, GP