Category: Richmond, VA

  • Five Is the Perfect Number

    … for Partner Jerkins, a Garbage Plate innovation.

    The Thang: Mosey around the school. Some runners couldn’t keep up so they went to the track for the rest of the time. COP IC: SSH x20, IW x20, DQ x10, Helicopters x10, Merkins x10, Pop Squats x15, Stand on One Foot and Bounce the Imaginary Ball x10 each foot.

    Mosey to the playground for Jack Webbs with Pull-ups and 5-PAX Partner Jerkins. After round 4, the Partner Jerkins were modified to a hold for a count to the Jack Webb-prescribed number.

    Mosey to the blacktop for Jack Webbs with WW IIs and Reverse Crunches, a Chum Bucket innovation. PAX ran across the blacktop in between sets, Reverse Plank for the six. Time was up after round 8. Back to the VF for COT.

    NMS: YHC made the longer trip for a Friday bootcamp after jumping on the Q sheet last night, thinking that a solo post might be a possibility. What if only one other PAX posted – how to do Partner Jerkins? The parking lot quickly filled with 8 cars, but then YHC learned that some of the PAX were planning to skip the bootcamp and run – as if there aren’t enough Friday running AOs! Anyhow, that left 5, which is the perfect number for Partner Jerkins.

    Way to work today, PAX. It was great to meet Buzzkill and see Doozy, Bullseye, and Probation. It was good to catch up with the runners afterward, too.

    A wise PAX reminded us take some time to honor mothers past, present, and future.

  • Currahee anniversary

    Eleven elites broke the bounds of the fartsack to enjoy the cooler temps and celebrate the 1 year anniversary of this AO with a run.

    5 milers – Maremont, Raintree, Falconbridge, JRP, cut through apartments & townhomes, Flintwood, Falconbridge, Pump. 5.5

    4 milers – Maremont, Raintree, Falconbridge, JRP, cut through apartments, Ridgefield, Pump. 4.2

    YHC took us out – prayers for the PAX.

    NMS- great to see everyone out especially some new attendees from SOJ and the ville. Welcome to new-to-Currahee PAX Blue Moon, Shakedown, and Corned Beef.

    We have been running Currahee for a year now. Special thanks to all PAX who are willing to explore and see what this AO offers and the regulars that keep it alive. Spread the word.

    Tomorrow marks the 76th anniversary of V-E day. Think about what that means. The US military was part of a team of Allies, and especially consider that despite the cost to our nation, we did not conquer, but gave our gains back to the people. That will always set USA apart from other nations.

    Currahee!

  • Dealers Choice

    6 warriors descended upon Satan’s Hill on brisk morning to make themselves and each other a little better. According to the white Tesla here is what went down.

    COP- 30 SSH’s, 10 each: DQ’s, Cherry pickers, Deadman hang, Helicopters, Phelps, Jazzercise, MErkins, Flutters, Dollies, LBC’s.

    The work: Mosey to first mailbox. Rosco pick a number=6. Run to every 6th mailbox on right and perform 4 merkins (called exercises. Next 5 merkins at every 5th, 7 WWII at every 3rd, 8 plank jacks at every 2nd, 7 Bobby hurleys and every 2. 9 at 1. Every other mailbox perform 10 dollies, Rosalita’s, Flutters on way BTF. Quick rink of fire to finish. Time was called.

    Announcements: If you have not signed up for Swirley’s email blast consider it. See Slack. A great way to start your day!

    Prayer: to Florence’s friend and family suffering from Covid. To Ulysses Martin a friend/co-worker who died of massive heart attack at 58 shortly after arriving at work. Bless their families. YHC took us out in prayer.

    Thanks for the honor of leading!

  • Pterodactyl On the Wing

    14 mighty runners and bikers came out for a morning of cooler temperatures and Spring light.

    Snake River was called and off we went. West on Grove, left on Granite and cross Cary. 4s go to the fork of the snake’s tongue, 5s do each tongue, and 6s do each tongue twice. Head back out on Granite to Patterson and take a right and a right on Westmoreland back to the AO.

    TYA took us out.

    Good luck to Bodos in his competition tomorrow. Too bad he couldn’t count the beautiful fly by the majestic Huron after COT.

  • Eight the Great

    8 of Mary’s finest fought the relapse of Winter for an early morning beatdown. Here’s what happened:

    COP on blacktop: All IC. Deadman Hang // Helicopters // DQs // Cherry Pickers // Imperial Walkers // Russian Soldiers // SSHs 21s (Hitchhiker did it!!). Mosey west on Cary to First Pres back lot.

    Triple Check with foursomes: P1: American Hammers // P2: Carolina Dry-docks // P3: Mountain Climbers // P4: Run to playground, Bernie Sanders back. 3x.

    Mosey up Lock Lane and hang left on Calumet to Grove. Stop every 100 yards or so for 10 merkins// 15 LBCs // 20 Squats. Mosey to Jenny Maraghy

    Wall to Wall: Partner up. Round 1: P1 runs to wall and performs 10 donkey kicks, P2 Balls to Wall. 3x. // Round 2: P1 runs to wall and performs 10 Dirty Hookups, P2 wall sit. 3x. // Round 3: P1 runs to wall and performs 10 single-count Chicken Peckers, P2 balls to wall. 3x.

    Mosey up Shadwell, hang a right on Hanover to Commonwealth, back to Mary. Every 100 yards, 10 merkins // 15 LBCs // 20 Squats

    5 Burpees for the final COP. Numberama, Namerama, YHC took us out.

    NMS: Great mumble chatter this morning. Cool temps for a field trip. Hitchhiker pretended to not understand TYA’s dirty jokes. All is well in F3RVA.

  • Tossing Bumper to the Hounds

    The white hot embers of the Forge welcomed 10 veteran Gloom warriors and one VMI grad FNG to refine their metal under the steady hand of the good Dr Tryhard. Here follows the tale of shed slag and hardened iron. 

    The THANG:

    COP #1:

    • Mosey to the School’s Grassy Courtyard and circle up
    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • R.Soldiers x10 IC
    • DQ’s x10 IC
    • x20 DK’s OYO
    • Copperhead Squats x10 IC
    • Imp Walkers x10 IC
    • Cherry Pickers x10 IC
    • x20 DK’s OYO
    • Dancing Bears x10 IC
    • Leg-Up Merkins x10 IC (x5 each side)
    • x20 DK’s OYO
    • Heels to Heaven x10 IC
    • Oblique LBC’s x10 IC ea side

    COP #2:

    • Mosey around to the Soccer Field for a Quarter Pounder
    • Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Freddie M’s (2-ct)
    • 100 yard line – x100 SSH
    • ABC’s for the SIX

    COP #3:

    • Mosey to the Amphitheater for a Triple Check: 
    • P1 – Alternate x5 Box Jumps with x5 Incline Merkins
    • P2 – DTH’s (Dolly, Toe-touch, Heels to Heaven) 
    • P3 – Box jump amphitheater and run the stairs loop 
    • Am.Ham’s for the SIX

    COP #4:

    • Mosey back to the Field for an old Iron Pax Challenge (modified from original)
    • Broad-jump x5, then complete the following x3 sets:
    • x10 Burpees
    • x10 Ball Dippers
    • x10 WWII
    • Return to baseline with bear crawl
    • Complete x3 Rounds
    • DOOZY led Crunchy Frogs for the SIX

    Mosey BTTF for a MARY FINALE:

    • APD’s x20 IC
    • Rosalita Whips x20 IC
    • Merkin ROF 
    • Flutters hands-up x20 IC
    • Flutters low x20 IC
    • Variable Protractor
    • …maybe some other stuff…

    COT:

    • Counterama # 11
    • Namerama
    • Announcerama (see Comments)
    • YHC took the PAX out in Prayer

    NMS:

    • Nothing like a huge PAX and a cool gloomy morning devoid of humidity to get the spirit right for a decent beatdown. Shakedown and Flange have done some long term headlocking to get FNG Bumper (Evan Roberts, VMI ‘18) to join the Forge PAX today. He coaches Flange’s 2.0’s baseball team, and as an engineer ran the same circles with Shakedown 2 years ago. In his mid-20’s and well built, this young man is getting ready to run a 50 miler – so no surprise, he had no issues keeping up with the PAX today. He also reports enjoying training his bird dog – hence the nickname Bumper. Welcome BUMPER!  See ya’ll out there, DTH

  • Triathlon Training Taper Run

    Two men gathered at the clubhouse of Rutland for an easy run as Spike tapers before Saturday’s Lake Anna Olympic Triathlon.

    The Route – Right on Atlee, around Atlee High School into Honey Meadows, left into the new development and into Taylor Farm, left on Atlee, left at Bojangles, left on Rutland Shire and back to the clubhouse. 4.75 miles

    NMS

    Good luck to Fannie Mae and Spike in Saturday’s triathlon. This is Spike’s first triathlon. He had planned on doing this a year earlier but it was delayed for a year due to the lockdown. Weather was great this morning with lower 50s and low humidity. It will be close to 40 degrees when Spike and Fannie Mae start their 1500 meter swim in Lake Anna. He believes water temperature will be in the 60s.

    Gotta Run!

    Phonics

  • Three Dog Morning

    A beautiful morning welcomed 3 solid redwoods looks to grow stronger.  A full body beat-down was on the agenda and here is how it went down:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Merkins
      • LBC
      • APD
    • 4 corners – 5, 10, 15, 20 reps at different corners; weighted lunge walk between corners
      • Sit ‘n press
      • High pulls
      • Curls
    • 3x check
      • #1 – run, lawnmower pulls, swings
      • #2 – run, overhead pulls, skull crushers
    • COT with YHC taking us out

    Homer is becoming a F3 regular, a welcomed addition to the PAX  God is good all of the time!

    Attila

  • Wdog 5

    Five brothers showed up in the pleasant gloom for this morning’s beatdown and here is what happened:

    COP

    We mosey to the Amphitheater and circle up in front of the stage for 20 SSH, 10 DQ’s, 15 Arm Circles (10 small, 5 big) reverso, 20 American Hammers, 10 modified Alabama prom Dates (with a reach component…thank you Gomer Pyle for this invention), 10 reverse scorpions, 10 scorpions and 20 merkins

    THANG

    We then divide into a group of 2 and 3 and do a triple check of dips. The 2 men team runs a lap around the Theater(timer) and the 3 men team performs dips. We switch and the 2 men team performs dips while 3 men team runs the lap. We do this rotation 2 more times. We then do LBC’s 3 times alternating with the run then wrap up with squats for 3 rotations. This took a long time almost 30 minutes

    We then mosey to the Cage and set up 5 stations. Station 1 (S1) – Pull ups, S2 Dips on the Parallel Bars, S3- Jerkins on the parallel bars, S4-Step ups on the box and S5 (Timer) runs to the hydrant and back. The runner returns to S1(pull ups) and the the other rotate the stations by 1 (S1 to S2, S2 to S3 …). Each member of the PAX was able to rotate to each station, then we had to mosey back to the flag.

    COT

    WE have time to stretch our legs for about 2 minutes then Namerama and numberama and YHC took us out in prayer.

    It was an honor to lead, have a great day Gentlemen.

  • Smorgasbord

    6 studs posted on a perfect Wednesday afternoon. Route of the day was the Smorgasbord: one short loop, one medium loop and one long loop.

    Hot days are coming to RVA. 85 today at the start. A whole new environment to adapt to. Good to run in different condition. Got a good regular group of folks coming out on Wednesday’s. Come on out and join us.