Category: Richmond, VA

  • LIFO but not SOLO!

    Two Old Men of the Sea posted at Batteau, one on time and YHC shortly thereafter, and here’s how it went. No Q on the sheet and no other PAX in sight, so hot potato called and off we went:

    Warmarama (Goldberg): mosey to top of the stairs for SSH x 20, Arm Circles (small to big) x 10 x reverso, DQ x 10, LBCs x 20

    THANG 1 (Goldberg): grab a Swirly Approved Coupon, PAX1 (timekeeper) runs to lamp post, Bernie Sanders back while PAX2 hefts the stone in prescribed manner AMRAP; flapjack.

    • Round 1 S.A.C. press
    • Round 2 S.A.C. crunch
    • Round 3 S.A.C. squat

    As a PAX, Polar Bear to the end of the wooden fence.

    THANG 2 (Goldberg): mosey to the playground. PAX1: 5 pullups, PAX2: 10 incline merkins; flapjack and repeato for three rounds. Potato tossed.

    THANG 3 (YHC): mosey to pickleball court for Prostitute Four Corners.

    • Corner 1 run, 10 x merkins
    • Corner 2, carioca right, 20 WWIIs
    • Corner 3, Bernie Sanders, 30 squats
    • Corner 4, carioca left, 40 SSHs

    THANG 4 (YHC): pivot to short hill for Jacob’s Ladder:

    • up, burpee x 1, down
    • up, burpee x 2, down, repeato for seven rounds

    Note to self: short hill means shorter hill repeats (pro) but quicker return to burpees (con)

    BTTF for numbers, names, Goldberg took us out.

    NMMS: Both of us were glad not to have to endure a Soleau Batteau. When YHC slept through the 04:45 alarm, fartsacking was a very real possibility – made the right choice instead and got to spend some quality time with Goldberg instead of sleeping in for another hour and drag-assing into the day. Do the right thing and have a great week!!

  • It Smells Like Worms

    Indeed, Bodo’s “smelled the worms” when 7 prime suspects partnered in the Gloom for today’s edition of The Hoedown. Temperatures were, once again, sunny and 70 at F3RVA’s darkest AO.

    Short Mosey to the 3rd Church Parking Lot:

    SSHs x 20
    Dead Man’s Hang
    Scorpion Kicks (feel the wetness)
    Reverse Scorpion Kicks (feel more of the wetness)
    Hillbillies x10
    WWIIs x10
    HRMs x10

    Mosey to the corner of Lindsey and Forest for a duopoly of crawling.
    Partner up in 2s and 3s.
    Round 1: 3 rounds of bear crawl to the TES sign. Partner does reverse crunches.
    Round 2: 3 rounds of Army crawl. Flutter kicks.

    Mosey to the big tree for Touch-a-Tree.

    Touch each of the 5 trees. Do 7 merkins at each in-line tree and 7 burpees at the one off-set tree. Crawl between trees. Dealer’s Choice on the type of crawl. PAX varied the type of crawl between trees. YHC did bear crawl, polar bear crawl, crab walk, and Army crawl.

    Mosey to the Teacher’s Parking Lot for parking space repeats:

    Round 1: 3 merkins, 3 Carolina Dry Docks, 3 SSHs.
    Round 2: 5 WWIIs, 5 LBCs, 5 Hello Dollys

    Mosey out of the way of the Teacher and to the Brick Wall. Start doing Chicken Peckers, then stop, then start again. YHC apologizes.

    Mosey to the horseshoe for a Ring of Fire and Mary.

    ROF: Dealer’s Choice; no repeats. PAX chose: Regular, diamond, Peter Parker, Hitchhiker, YHC didn’t see whatever GP did, Chuck Norris, and HRMs.

    Mary: American Hammers, Rosalita’s, Box Cutters

    Announcements:

    Beer Mile to celebrate the life of Captain Shawn G. Hogan, USA Green Beret. This is now on Saturday, despite having been, according to Handshake, on a Friday for the first 7 or so years. Handshake is fine with this. Really. Bring 4 beers (if you don’t drink alcohol, bring O’Doul’s). Drink one beer. Run a quarter mile. Repeat this 4 times. Vomit OYO AYG.
    Shawn Hogan was a college friend of Faceplant and Handshake and a generally super-capable and accomplished guy. He died far too young in a training accident while serving our country. Side note: Faceplant has nearly killed several PAX, including YHC, doing “The Hogan,” a ridiculous workout that Shawn apparently considered a warm-up. Come out and celebrate someone who would have been an awesome PAX member.

    CSAUP October 23 weekend. Build a team. Run/bike/hike/walk/crawl to Williamsburg. Reverso. Done. The is an OYO event, so your team will plan for your team.

    For the last 4+ years, F3RVA has had one charitable activity that it semi-sponsors. If you are relatively new to F3RVA, this is on the Q sheet as,”Breaking Bread.” Fourth Sunday of every month. PAX (sometimes with a friend and surely with their family/kids) sign up to bring dinner to 10-15 people recovering from injuries or illnesses at the Medical Respite on Belt Blvd. This facility helps humans who have no other place to recover.

    Most of us will never need Medical Respite. For that matter, most of us do not have a reason to drive on Belt Blvd. Due to COVID, other groups have pulled out of helping provide meals. That is F3RVA’s reason to step-up going forward. We are going to take two nights per month instead of one (fourth Saturday and fourth Sunday). That means F3RVA is asking you to step-up. Some PAX have already volunteered to take on the extra load. YHC asks that you do the same. Look for the sign-up on the Q Sheet, and look for reminders from YHC, who thanks you in advance.

    If group dinner sounds hard, it is not. You make dinner for 10-15 humans. You deliver it. They thank you profusely. You are done. Boom. It’s far easier than a Spit Q, the IPC, a CSAUP, or any exercise that references executions or varmints. And, these people need your help. Also, if you want to impress your M with a monologue about an F3 event, do this one. Unlike an incessant description of the length of Twin Team hill, the number of steps in the Amphitheater, or anything involving a “coupon,” this activity will actually impress her. And, kids dig a dad who helps people.

    NMS:

    Hitchhiker – these are hillbillies.
    https://www.youtube.com/watch?v=CC-13JtWu1w
    The guy at 1:35 with the pocket protector is my favorite.

    This is Jin Suk Lim. Not the same guy as the one I know, but still a Suk.
    https://en.wikipedia.org/wiki/Lim_Jin-suk

  • Thinking of our friend

    Nine posted for Saturday’s GridIron with YHC as a substitute Q. More on this later. Warmup in the parking lot with 25 x SSHs, 20 x IWs, 15 x DQs, 15 x Russian Soldiers, 10 x Suzanne Sommers (one side), 2 x Superman (oldie – while singing the GAH theme song), 10 x Suzanne Sommers (other side), 30 x Arm Circles (little, forward), and 30 x Arm Circles (little, reverse).

    Mosey down the hill adjacent to the parking lot. Line up and get seated with heels facing uphill. Complete 10 WWII Sit Ups. Crab Walk a couple of steps uphill, feet first, on Attila’s mark, halt, and complete another Sit Up set. Repeato, all the way up the hill to the sidewalk. Probably 12 or so sets total.

    Short mosey to the renovated playground. Break into groups of three and find a swing on the swingset. One guy completes 10 Jerkins while the other two complete three squats, holding the last squat. One round has every guy complete one set of Jerkins. Three rounds.

    Circle up for 10 Minutes of LBCs. Complete about 30 Little Baby Crunches (in cadence, two count) and rest for the remainder of the minute. Repeat 10 times.

    Shift position to the nearby picnic area. With different groups of three guys each, one guy completes eight Abyss Merkins on the picnic tables while the other guys complete three Burpees and hold in Al Gore. One round has ever guy complete the Merkins. Three rounds, too.

    Return to the hill, line up at the top, and begin to jog down the hill and backpedal back up the hill. Continue this for about 4 minutes.

    Circle up in the parking lot. Complete Carolina Dry Dock Ring of Fire with each guy finishing eight reps. Brief knee, then another round. Three rounds total. Flip over for a few minutes of stretching. COT and Attila took us out.

    We missed our brother Johnsonville on Saturday morning. He’d signed up to Q on Saturday, but I found out Friday night that he had an mountain biking accident on Friday. Thankfully Jville is now at home and recovering.

  • Lets Mosey

    27 of RVA’s finest came out on a warm Saturday morning in October for some mosey block fun.

    This how it went down

    Short declaimer since we had no FNG’s and YHC say: Let’s Mosey

    COP – While running a lap around the gravel trail (about a mile), YHC called circle up 7 time for the following exercises (ALL IC): SSH, DQ, Imperial Walkers, LBC’s, Scorpion Kicks, Merkins, Arm Circles

    Picked up a couple of LIFO’s at the end of the COP then moseyed around dogpile to the small stage, each PAX grab a block, then mosey to the Carillon

    THANG

    The Half Lucky Horseshoe – PAX completed sets of cumulative exerises with Laps of about 75 yards and back in between:

    • Burpee Jump Overs x 10
    • Lap 1 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20
    • Lap 2 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10
    • Lap 3 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20
    • Lap 4 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10
    • Lap 5 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20
    • Lap 6 – Riffle Carrier
    • BJO’s x 10, Decline Merkins x 20, Sit up + Press x 10, Swings x 20, Thrusters x 10, Curls x 20, Alternating Incline Merkins x10
    • Lap 7 – Murder Bunny

    Take Blocks back, then Mosey back to the SF

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    On Monday, YHC will be celebrating 7 years with his M. So today we completed things in 7.

    YHC choose today’s exerices as way to both push to the PAX that doesn’t normal attend Kettle Bell workouts but also to give some fellas a little taste of the IPC last month. Result – Murder Bunnies still suck!

    T-Claps to Phonics for coming back out to his first Dogpile since the passing of his father. We will continue to keep you in our prayers brother!

    Thanks for the PAX for letting me lead this morning and for all the love during the workout (or should I say hate)

    SPIT ON THAT!!

  • Alpaca Beans

    A six pack put in miles in search of another six pack. Got it done at a very healthy clip today. 4ish miles at a roughly an 8-8:30 pace. Rosie did a bit more because he’s excellent. Conversation was great and educational. Alpaca sh*t is full of nitrogen and makes a darn fine tea according to Mrs. Wood.

  • Bellevue Porchella

    Four posted for this week’s Punisher. Warmup with some of the usual in the acorn-strewn grass in front of LHES.

    Return to the parking lot and spread out safely from one another within the parking spaces on the inner ring of the lot. Three Carolina Dry Docks in the first parking space then Lunge Walk to the next space. Wait for everyone, then complete three Squats. Repeat until we completed the full circle.

    Circle up on the sidewalk at the edge of the school and whip out two key Dungeons & Dragons dice – six sided and 20 sided. Roll the first for one of six exercises – Merkins, Step Behind Lunges, Flutter Kicks, Plank Jacks, WWIIs, and Burpees. Roll the second one for the reps. Completed several rounds, avoiding having to slay the dragon (Burpees x 20). Remained in place for a few minutes of LBCs, stretching, and COT.

    At press time, the event scheduled for TODAY, 10/10 may be delayed until 10/17 for rain, but please check out the Bellevue Porchella (https://storymaps.arcgis.com/stories/ad4cb3e2a32248afabd4ff54f562eb14?fbclid=IwAR1aAowJZ3KIvg3212-Z99tHIbf48vi-jv8NSoRVhFfB-vodt81uYc4dBdI) and come out for live music in the neighborhood adjacent to Holton. Punisher regulars Animal and Flea will be performing live (Wrong Worshippers) during the event.

  • De Facto Q

    Bunch of warriors came out and exercised. Early runners with Bone Thugs putting in just shy of 8, late runners getting some reverse Carillon with a twist start error by the Q but all worked out well, and the cyclists did some longs and shorts as well.

    Great job men! Got to run but getting in big data before I close the computer for the day. Thanks to Bodos for the title.

  • 5 for 5

    Five runners came out to Currahee to see what route YHC had in store. All opted for 5 with minor variations:

    Left on Pump, Left on Falconbridge and stay on all the way until Ridgefield then over to Deep Run park. Choose your own distance when to turnaround in the park. Head back same route.

    Announcements: Several pairs of shoes collected this week in West end. Nice work, keep those shoes coming! Prayers for Upchuck family especially his M and MIL.

    NMS: Beautiful morning for a run. Falconbridge has no traffic and wide roads so YHC wanted to spend some feature that route. Only drawback is that entire section and then Deep Run are completely dark. Handshake was stuck running with YHC since his light was out of battery. Upchuck and Gomer pulled ahead and almost reeled in Handshake, Greenbow, and YHC upon the return in to GHS. YHC offers up this route name of: Falcon Smash.

  • Three’s company!

    A company of three reported to Satan’s hill in this mornings gloom to get a little better. According to a few drive by’s here is how it went down.

    Mosey a bit to get warm. COP 25 SSH’s, 10 each: DQ’s, cherry pickers, deadman hangs, helicopters, Imperial walkers. Mosey up the hill. 4 stops on the way to pile of blocks. Each stop 25 each Merkins, WWII’s and squats. Arrive at pile of blocks. 4×25 each curls, overhead press, block copters, and bent rows. 4 rounds of this. Switch to 4×25 curls, press, lat raises and triceps. The lat raises were a bad call as they hurt something good. 4 corners the way back with 25 each Drydocks, LBC’s and IW’s at each stop. Hustle BTTF

    Numberrama, Namearama. Announcements: SHoe drive: get to DTH. Prayer requests: To all. YHC took us out in COT. Thanks Roscoe and Florence for not letting me be solo. Roscoe good to see you continue to be out. Enjoy your time off next week. Florence strong posting, way to get better.

  • Triple Nipple (a/k/a “Those Got Hard Fast”)

    Triple Nipple (a/k/a “Those Got Hard Fast”)

    Seven SOJ hard chargers decided to kick Friday morning’s ass, and here’s how it went:

    Warmarama: mosey to JRHS utility field for SSHs x 15, Helicopters x 10, DQs x 10, Freddy Mercuries x 20, merkins x 10. Mumblechatter was strong,

    The THANG:

    • COP1 – Crazy 8s: mosey to JRHS parking lot. Bear crawl 7 spaces + 1 burpee; repeato with 6 spaces + 2 burpees, etc. This sucked.
    • COP2 – Triple Nickel (OC heard “Nipple” and flashed back to the bar scene with Arnold in Total Recall): mosey to the base of Twin Team for hill repeats with sets of prescribed exercises at the top and bottom:
      • Round 1: crunchy frogs x5, x5
      • Round 2: crab cakes x5, x5
      • Round 3: no cheat merkins (hand release + shoulder taps) x5, x5. This sucked worse. Big time.

    BTTF: numbers, names, YHC took us out.

    Announcements: Shoe drive – bring those mens’ and kids’ shoes to DTH, Honeydo, Gypsy or Spit! T-Shirts are in — YHC will have the box at Dogpile on 10/10.

    NMMS: Way to work this morning and push each other. As I lumbered up and down the Twin Team Hill, over and over and over, I felt gratitude for many things: (1) for the fellowship and support of the PAX to help me push through the challenges of the workout and the challenges of life, (2) for OC’s ever evolving F3 handle, (3) for DTH’s dapper new haircut [Don Draper alert: he’s trying to steal your look!], (4) for Cooper not getting flattened by traffic, and especially (5) for the Tarrington Militia rucking without reflective gear along Robious at 06:00 … you want our cul-de-sacs? Molon labe!