Category: Richmond, VA

  • Week 4 IPC @ Daville – Death to all Bunnies!!

    10 Brave Davillians welcome Fall with the last edition of the IPC.

    Conditions: Wet grass = Wet shoes and cold hands but it’s always sunny and 70.

    This how it went down

    Warmup: PAX did varies stretches while YHC explained/demo the exercises

    THANG

    Murder Bunnies

    1 Round For Time

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 25yds
    25 Thruster
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 50yds
    50 Alternating block merkins
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 75yds
    75 Curl Presses
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 100yds
    100 Block Windshield Wipers
    Return to the goal line with your block
    10 Burpee Block Jump Overs (BBJO)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    F3 Greenwood saved the best for last! That was a smoker. The murder bunny was defintiely difficult but the great equalizer was the 50 Alternating block Merkins (which was really 100 Merkins). With cold wet hat at this point, the Daville PAX had to slow things down.

    TClaps to Spike for leading the way with a time around 27:20.

    The PAX Average: 31:40

    SPIT ON THAT!!

  • SOJ Vanquishes the Murder Bunny in Gruesome Hand to Hand Combat

    Coconut husk hoofbeats echoed across the misty gloom as fourteen Knights of the South assembled for battle. Their enemy – the indomitable Murder Bunny – known across all the land for mercilessly ripping men’s vertebrae asunder. Leering vultures hungrily awaiting the expected outcome witnessed the battle scene as follows:

    The THANG:

    Warmerama:

    • Mosey down to the Field
    • Collect blocks on route
    • Welcome & F3 Disclaimer
    • Variable Mary Warm-ups and a little practice of the IPC moves:

    IPC WEEK #4:

    • For TIME, complete the following:
    • Baseline x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 25 yard line
    • x25 Block Squat Thrusters
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 50 yard line
    • x50 Alternate Block Merkins (two count!)
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 75 yard line
    • x75 Block Curl Press
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • Murder Bunny to the 100 yard line
    • x100 Block Windshield Wipers (single count)
    • Run back with block to baseline
    • x10 Burpee Block Jump Overs (BBJO’s)
    • DONE!

    Mosey BTTF for COT:

    • Counterama # 14
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • !!!VICTORY IS OURS!!! The SOJ Knights have won the day, completing the final 2020 IPC with phenomenal effort and overall times. Hardywood led the way with a Herculean time of 24:42!!! Tclaps brother (and thanks for being YHC’s rabbit!) As it stands, SOJ has officially decided the Murder Bunny will be fondly remembered as a conquered foe, never to raise it’s ugly head again… (somewhere a bunch of SOJ’s guys are desperately knocking on the nearest wood…). YHC and Boberry have greatly enjoyed the opportunity to facilitate the IPC this year, and suspect the RVA PAX have officially staked claim in the winner’s circle! Keep on the lookout for final scores! YHC, Dr Tryhard

  • Welcoming the IPC to fall

    A dozen strong came out to tackle the last week of the Iron Pax Challenge. A brisk 46 degrees and soggy fields met the pax on the upper baseball field as we have offically hit fall this morning.

    Week 4 was: 10 Block Burpees, 25 yard Murder Bunny, stop for 25 Thrusters, carry block back.

    Round 2: 10 more burpees, 50 yard Murder bunny then 50 Alternating Merkins. Carry coupon back.

    Round 3: 10 burpees, 75 yard murder bunny then 75 Curl-Presses. Back to start.

    Final Round: 10 Burpees, 100 yard muder bunny then 100 Heel touches. Back then finish with 10 final burpees.

    NMS: Glad this and all 4 weeks are over. This one at least kept us on the field and allowed for some mumblechatter. The HRB-IPC setup committee deemed the murder bunny too destructive for the main football field so we opted for the upper field, with less light and taller grass.

    Shiplap set the pace with 26:25 and several others bested 30 minutes. Greenbow knocked it out in 38 minutes wanting to find out what all this IPC stuff was about. The smoker of the day was the 50 alternating merkins. Those ate up a lot of time. Doing them with soaked shoes and cold hands made them all the more fun.

    Several of the PAX made it through all 4 weeks of IPC at HBR. Atilla took a day off since his back was already protesting the Murder Bunnies after watching the video. YHC did not do the IPC last year but was glad so many RVA took it on this year. Besides the DaVille guys using bricks for cinder blocks and NoToll calling the Soccer field a 1/4 mile this was fun to push across the region and F3 nation as a whole. Here’s to the IPC again next year!

    Now who has the guts to take the Q next week at HBR and make us carry around our new Cinderblocks around the AO for 45 minutes?

    PS – No Cinder blocks were harmed in the week 4 IPC or the writing of this backblast.

  • Too Many Words

    No Q as of 10pm Monday, YHC stepped up with something simple.  Here’s the route: 

    All Runners:

    • Richmond Way to Westhampton Way
    • Right to stay on Westhampton Way
    • Continue on Crenshaw Way
    • Right on UR Dr
    • Left on River Rd
    • Left into Batcave
    • Right on Ridgeway Rd

    4s:

    • Right on Roselawn Rd
    • Left on Towana Rd
    • Left on College
    • Through the Robin’s Center parking lot
    • Back to flag

    5s:

    • Right on Fairway View Rd
    • Left on Topoan Rd
    • Left on Towana Rd
    • Continue on Campus Dr
    • Quick diversion up Bostwick Ln
    • Continue on Campus Dr
    • Left on College Rd
    • Through the Robin’s Center parking lot
    • Around the Lake
    • Back to flag

    6s:

    • Same as 5s but stay on College Rd
    • Left on Westhampton Way
    • Right on Crenshaw Way
    • Left on UR Dr
    • Left on Richmond Way
    • Back to flag

    Numberama, Nameorama, COT

    MOLESKIN

    When EF Hutton speaks, people listen, except when there’s too many words.  Sometimes a little goes a long way.  Today’s directions included too many details, like run past the amphitheater and tennis courts and zig-zag across Three Chopt, or make a loop around the dogwalker on Crenshaw.  Next week 23 minutes out, 22 minutes back.  Great to see a couple of familiar faces back out and to have a newbie join the ranks.  Welcome Wacker, weeds, moles, other things, whatever it takes. 

    ANNOUNCEMENTS

    Retreat 10/3

    Cornhole sign up – https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1886940921

    CSAUP 10/23-10/24 Preblast coming

  • It’s lost sweatshirt weather

    5 warrior arose from the fartsack to take on the gloom. YHC always loves to start the week the right way. No COP just start running. Marmaduke needed to log 2 miles so the Pax obliged by starting with a 2 miler through the hood. We returned to the clubhouse to find Bullseye who was doing BYOR (BYORock) Workout. We joined with YHC taking the lead.

    Do 10 each of 5 exercises (curls, overhead press, tri’s, squat, front lat raises) run to end of lot and return. We did 5 rounds. Then switch exercises (curls, lion king, lunges, rock copters) 1 round. Lunge to front of lot for 3 MOM. Time was called.

    Good switch to start with the 2 mile run. Numbers/Names/Prayers to those who continue to affected by Covid and to RBG (god rest her soul and give comfort to family). Announcements: IPC at no toll and various AO’s. Watch out fellas for my kids it is lost sweatshirt weather. YHC took us out in prayer.

  • Batteau Beatdown

    Three gloom warriors posted to Bon Air’s gnarliest AO to get their week started right. Here’s how it went:

    Warmarama: Mosey to the other side of the Stone House for SSH x 20, IW x 15, Helicopters x 15, DQs x 10, Freddie Mercuries x 20, APDs x 10, mosey to the tree line for:

    COP 1: Bear Hike. See that line of five trees? Bear crawl along them and do ascending sets of merkins at each along the way: 5, 10, 15, 20, 25.

    COP 2: Batteau Ultra. IP run (6 does a burpee) around the path from the playground down to the lake and the base of the Hill of Ill Repute.

    COP 3: Triple Check of Ill Repute. Pax 1 runs up hill to wooden bridge (FH 9 marker) and back; PAX 2 and 3 do partner leg tosses. This just sucked. Big time.

    BTTF for some old man stretching.

    COT: Numbers, names, and YHC took us out. Prayers for Florence’s M/I/L, and for the nurses, teachers and other front line heroes helping us through this pandemic. Make it a great one!

  • You want the Anvil or the Pineapple?

    An illustrious 13 came out to take in the night sky in RVA’s darkest AO. With no sign of the possible FNG, the Pax rolled up to the Asphalt Sea for for COP.

    SSH, Helicopters, Don Quixote, Russian Soldiers, Scorpion Kicks

    Down to the top of Lindsay for Lindsays. The exercises were box cutters and carolina dry-docks, with each set being performed with a run in between.

    Alas, we arrive at La Casa de Lockjaw and partner up for triple check. Partner 1 runs down the street, hangs a left, runs around the West Drive Circle, and back. Partner 2 chooses from one of the Monopoly pieces for bench press and Partner 3 performs American Hammers with bricks.

    The Monopoly pieces consist of an anvil, a concrete pineapple, a standard cinder block, and an extra large cinder block.

    Three time through.

    Mosey up to the 3rd Pres back lot for Dora. Partner 1 runs the end of the parking lot and back, while the other partner performs 100 donkey kicks, 200 monkey humpers, 300 flutter kicks. Called a little short due to available time.

    Mosey back the the AO where YHC took us out.

  • Inaugural Daville 35

    12 Davillians (11 + 1 honorary member) verged on the grounds of the Rutland clubhouse parking lot for a great alternative to the Colonial 70.

    This how it when down

    Setup: 4 teams arrived at the parking lot at 4:30am, setup camp, warmed up, and got instructions from YHC on the 35 mile race.

    THANG

    There were 4 teams of 3 runners. Each runner would completed two loops (6.2 miles & 5.5 miles) in a relay style race.

    Routes

    Loop #1 – 6.2 miles (10K) took the runners over the fly over to service road around and behind Atlee HS. Then into Honey Meadows and around the trail. Finally back the same way then around the Bojangles loop

    Loop #2 – 5.5 miles took the runners around the Rutland Neighborhood into Knollwood for a loop and a hill. Out of Knollwood into Cool Spring West for a loop around that trail. Out and back to Rutland passing the parking lot to the Bojangles loop

    MOLESKIN

    What a great CSAUP!! The PAX crushed their projected times with every team finishing in less than 5 hours. Team Trailblazers lead the way after time penalty was add to another team (more that later). Here were the results

    • Team Trailblazers (Marco Polo, Pavarotti, Helix) – 4:45:10
    • Team The Rat Pack (Faceplant, Corned Beef, Trout) – 4:46:20
    • Team United Nations (The Carpenter, Spit, Bulkhead) – 4:46:35
    • Team Alpha Omega (Sludge, Opus, Glide) – 4:57:20

    The Rat Pack had to take a unfortunate time penalty since Corned Beef didn’t take the correct turn on his 2nd run.

    A few highlights:

    • Faceplant to the title for the fastest 10k with a 44:25
    • Several PAX set PR’s on their 10k including YHC (47:34)
    • Thanks to Luggie who was our runner support on bike
    • “The Returners” (last year’s Colonial team) show what they learned from last year by prepping wiser.
    • The whole race felt like a competition with all team at one point within 5 minutes of each other and three time finishing within a minute and half.

    Final Thoughts – This was fun, challenging, and up lifting. The PAX is already looking forward to do it again soon!

    SPIT ON THAT!!

  • Punisher archives – August bricks

    For posterity: Four posted for the final Punisher in August – backyard brick edition. Warm up in the parking lot, and in the rain, with some of the usual. Grabbed two red bricks each from stack in the back of YHC’s vehicle and moseyed to the concrete under the awning adjacent to LHES. Brick-burdened exercises followed: Jack Webb with Merkins and Shoulder Presses, several rounds of LBCs, Curls, Pullovers, and so on. COT and YHC took us out.

  • Keeping the beat(down)

    Seven gathered for last week’s Punisher. Mosey to the westside lawn for COP with SSHs, Helicopters, DQs, Russian Soldiers, IWs, and Arm Circles. Bear crawl to the nearby outdoor classroom for Elevens with Dips and Step Ups (two count – each leg).

    Resume mosey around the school to the bus loop on the east end of the property for an eight minute EMOM – with curb-Incline Carolina Dry Docks on the odd minute (shoot for 25 or 30) and Reverse Lunges on the even minute (about 15 per leg) – rest for the remainder of the minute.

    Jog into the grass just south of the bus loop and circle up for the music-supported portion of the program: 1) Roxanne by The Police and complete a Burpee each time Roxanne’s name is mentioned – always a hit; 2) Van Halen’s Panama – perform Invisible Jump Ropes continuously during the song; 3) Merkins ring-of-fire style with each guy completing two trying to keep the beat of Corona by Minutemen; 4) Van Halen’s Jump – Squat Jump at each mention of jump – shortened this song just a bit and saved time for the last song; 5) LBCs to the beat of The Big Takeover by Bad Brains. Finish with a couple of minutes of stretching and a COT in place. YHC took us out.

    Nice turnout! Nice work guys.