Category: Richmond, VA

  • Way to work, bitch!

    A strong 10 made their way to First Watch expecting rain after Kubota’s predictions of thunderstorms yesterday. At 5:00 neither the Thunderstorms or Kubota were there so off we went:

    COP in the main church lot: Invisible Jumpropes, Don Qs, Jazzercise, Merkins, LBCs, and Scorpion Kicks.

    Grab a spot: Bear Crawl halfway, 10 WWIIs, 15 HRMs, and back to space. Crab Walk to line, Heels2Heaven, then CDDs and back. Broad Jump Burpees, 20 V-Ups, 20 Merkins. Last round Bear Crawl full lenght of lot then 15 HRMs. Partner up for Wheelbarrow up the lenght of the lot.

    Mosey over to HC-MP for Triple Check. Triple check of: Jump Squats, Flutterkicks, run the triangle.

    Mosey to Coupon drop zone. Grab a block then partner up for Block the Plank. 1 man elbow plank with Coupon on the back while partner does 20 Thrusters. Switch then repeato again. Finish block time with 60 Block presses. Finish with APDs and American Hammers. Handshake took us out.

    NMS: Strong numbers even with several FW regulars out. Glad to have Pucker and Lockjaw out in the early gloom. No rain at all but more than ample humidity for the PAX to take on. Triple Check in the triangle always allows for mumblechatter. Bodos attempted varying motivational techniques on the PAX.

    This was the 2nd attempt at Block the Plank with some of the PAX having been their on the initial trial run. In the humidity and at the end this was even more popular than the first time. Only one Coupon was harmed in the process. Handshake shared his friend in TX received a good diagnosis. If you are bored this weekend consider joining Bodos for some Competitive hedge trimming, Extreme Egg scrambling, or Bird watching competition.

  • Homers Hydrated

    Homers Hydrated

    The thing:

    This all encompassing 3.1 mile beatdown at WTH started with a .8 mile jog around the liesfield lake for some warmerama:

    In cadence:

    Side straddle hops x 25

    Arm circles forward x 15

    Reverso x 15

    Merkins x 10

    LBCs x 31

    We then mosied a half mile at a good clip to Golf Galaxy and REI to do a little structured COP utilizing the equipment the sporting goods stores gave us:

    COP 1: 

    4 corners ascending and descending to include run to the first corner for 20 Merkins and run back to the start. 

    Next 20 merkins, 40 2 count flutters back down to the start.

    Third round 20 merkins, 40 flutters, 60 squats work back down

    Fourth corner 20 merkins, 40 flutters, 60 squats, 80 LBCs and work back down 

    COP 2: Mosey back towards Trader Joe’s to fuel up for 2 anaerobic Sprints on the alleys followed by 5 burpees. 

    Quick lap back to find a lost item Homer left behind. 

    Mosey to the flag for a cool down around the bus loop, light stretching, and 1 minute of Freddie Mercuries!

    Good job Pax! Thanks for letting me host today at WTH.

  • A Man May Be Killed

    Hot potato Q today as 1/2 the PAX set off to run clad in yellow and the other 1/2 to bootcamp clad in black and one expletive PAX member in a hoodie.

    Runners – ran somewhere and returned in 45 minutes.

    Bootcamp:

    Doozy acknowledging it was a hot potato Q took the lead and off we moseyed towards the front parking lot for warmups: Don Q, helicopter, merkins, LBC. Tracers on parking lines.

    Q to Duke. Mosey to corner of school. Bear crawls, lunges, something else, bear crawls and then sprint to bottom of hill. Partner for several rounds of wall squats and 55 of something. Flutters were in there somewhere. 20 merkins in between rounds.

    Q to Honeymoon. Bleacher corners. 5 merkins run up and over, around and back down. Repeat and add exercise, head back same way. Repeat and add exercise each time – 10 squats, 15 dry docks, 20 arm circles, 3 burpees, 25 ab somethings, 30 leg lifts.

    Q to Singer – triple check. wall squats. WWIIs. Run up hill.

    Return to flag.

    Moleskin: The Q was hot today. Seemed to fit a lot in (that’s what she said). Title from Bullseye warning Doozy not to do Mankillers out of the gate. YHC apologies for missing a few exercises, when one isn’t the designated Q these things tend to happen in the fog. Congrats to Doozy for 20 years of marriage.

    -Singer

  • May the 4th, or 5, or 6

    Six men, several of whom were still sore from the Helix beatdown at DaPile on Saturday, gathered on the grounds of Atlee High School for a May the 4th be with you beatdown that went like this:

    COP

    All IC – SSH, Don Quixotes, Helicopters, Arm Circles, Reverso, Step-Back Lunges, Merkins, Angled Knee Jumps, Hand-to-Foot Mountain Climbers, Freddie Mercuries, LBCs, APDs, American Hammers, Heals-to-Heaven

    The Thang

    Mosey to Chickahominy Field

    Triple Sprints – In groups of 3, one person sprints to a partner and then does 5 burpees as the partner sprints back to the 3rd person and does 5 burpees. This continues until all group members to 5 rounds of sprints and 5 burpees. The group members then bear crawl to the middle and do 20 merkins.

    Mosey to Cool Spring Playground

    Lat Hangs/Merkins – 6 rounds with each PAX member leading a round. Hang for a count of 15 lowering once the count reaches 5 – 0. Once completed, 10 Merkins IC. PAX members selected normal Merkins, Werkins, Diamond Merkins, Knee Merkins, Derkins, and Hand-Released Merkins.

    Mosey to Atlee field

    Elevens – APD Dips, WW2s (Time was called before any PAX members completed the exercise.)

    Mosey to VSF

    Circle up and hold 6 inches as YHC counted from 30 – 0.

    COT – Name-O-Rama, Number-O-Rama, Announcements, YHC took us out.

    NMS

    Five years ago yesterday on May 3, 2016, YHC finally decided to check out F3. Lab Rat had invited him several times over a period of 6 – 9 months. YHC felt like nobody would be at Atlee High School that morning since it was thundering outside. YHC did not know F3. Three PAX members including Lab Rat and TYA had already started into the COP that morning. After that workout, YHC was all in.

    As YHC reflects on his time with F3, several things stand out. The first thing is the friendships he has formed with many of the PAX members. My oldest daughter will be graduating this year with The Carpenter’s daughter, Opus’s daughter, and Yard Sale’s son. My son ran track with Helix’s son. YHC has seen many members of F3 RVA at track and cross country meets, at chorus concerts, at swim meets, and Kroger. Without DaVille, it is possible YHC would not have met some of you which would have been a shame. In addition to this, YHC used to organize a children cancer fundraiser called the ReeseStrong 5K. During my 1st summer with F3RVA, I mentioned this September event during the COT. Soon after this, Swirly was telling the PAX that F3RVA was going to participate. Many F3 members participated the 1st year. By 2017, the number including family members of F3 members participating was over 50. This included members of the Virginia Beach PAX. Although I have not organized he event since 2017, I am still so grateful to Swirly, Lab Rat, and so many of the other PAX members for promoting and participating in my event.

    About today’s workout, YHC tried to theme it with Star Wars but after looking at numbers associated with Star Wars, many were extremely high like 1,000,000. For that reason, YHC went in another direction. At first, YHC thought there were 5 PAX members as he went to organize the first exercise. Once it was pointed out to him that it was 6 PAX members, he did an audible before even beginning the 1st exercise and changed it to Triple Sprints. He then miscounted who the 6th man was as well during the COT. Last week, Yard Sale considered himself the only non-runner. Why YHC thinks this is amusing is because Yard Sale was talking with ease the entire time he was running back and forth during the Elevens. I believe Yard Sale is a much stronger runner than he thinks he is.

    Thank you PAX for letting me lead today.

    Announcements: See Dr. Try Hard’s pre-blast concerning ordering Mudgear shirts. https://backblasts.f3rva.org/2021/04/30/f3rva-shirts/

    Gotta Run!

    Phonics

  • Splinter Mountain (w/Patti)

    The Monday rain paved the way for a clean and pollen free jaunt around the hills of the Tuckahoe/Tuckahoe/Freeman district. After a couple of relatively flat Q’s the past couple of weeks at Spider Run, YHC decided to add some of the vaunted undulations of this part of the River City.

    While we have conquered Mt. Henrico a fair amount of times, I’m not sure we’ve ever hit the peak of Splinter Mountain (around 1 miles south of Mt. Henrico).

    Named Splinter Mountain because the 6s run by the domicile of Splinter…here’s The Thang…

    Head to the baseball field…go North and then to the parking lot. Get out to College Rd and head South.

    Take a right on University Ave and take that all the way up to Ralston. Right on Ralston, Left on University Drive.

    From there University Drive turns into a driveway and leads to someone’s house…but also a trail. Knock on the door…Patti will provide coffee and words of encouragement.

    Take the Trail down the hill into the scenic Countryside neighborhood.

    4s…get to the bottom of the hill and return the way you came…until you get to Westham. Left on Westham. Right on Lakewood. Lakewood to College, back by the baseball field and back to the flag.

    5s…get to the bottom of the hill and take a Right on Roslyn Hills. That goes to the top of a hill and you go left on Mellwood. Mellwood to Roslyn Hills…Roslyn Hills to the trail…past Patti’s house to Westham. Left on Westham, right on Beechwood…to Wood…to Lakewood and back in.

    6s….get to the bottom of the hill and take a right on Roslyn Hills. That turns into Countryside. Take a right on Ruggles and RUN BY SPLINTER’s HOUSE…thus, to the top of Splinter Mountain. Turnaround at the end and head back Ruggles to Roslyn Hills. Left on Roslyn Hills, back up the trail, say hi to Patti, then back the way we came in.

    The 6s got a bit sideways as YHC took a pretty decent spill right after seeing Patti the first time. A female walker was coming up the hill and YHC pretty much just bit it right in front of her, rolling an ankle pretty badly. The walker really didn’t break stride despite someone biting it right in front of her. To her credit, I bet it scared the fool out of her.

    It was fun to Q again…hopefully the swelling will go down.

    Y’all have a great day.

  • PuppyPile 5/16 at NoToll

    Sunday MAY 16th, 7-8am Bootcamp for our 2.0’s at NoToll. Watermelon social and playground time to follow. SYITG, DTH

  • Henry Ford, I am not

    A smooth bakers dozen, and 1 furry companion, arrived to the lush fields of No Toll this morning to the sunny and 70 temps to see what YHC had in store. Oyster was quite anxious to get the party started early so off we went. This is what was rumored to have occurred according to the hiker darting in and out of the woods.

    Mosey to the 1st soccer field for Disclaimer and Warmarama. Exercises included SSH, Russian Soilers, Imperial Walkers, Cherry Pickers, Plank Jack Mercans, Dead Man Hang. Everyone warm, we mosey.

    COP 1: Wander to the end of the field and partner up for a MegaDora. 100 mercans, 200 American Hammers (double count), 300 SSH, 400 Monkey Humpers. Timer runs full length of field and back. Flutters for the 6

    COP 2: Wander to the pavilion where YHC did a terrible job of explaining the assembly line. Split the PAX into 2 teams. PAX selected 5 exercises to be completed while one person ran the soccer field as the timer. Upon return of the runner, each person moves down one space to perform the next exercise in the rotation. Exercises included SSH, Mercans, Squats, Plank Jacks, Scrunchy Frogs. Completed 2 rounds. Finished with 10 Burpees OYO since Prince selected that exercise but we did not have the ponies.

    BTTF for Circle of Fire – WW2 style. 10 WW2’s by 2 PAX. Those waiting, held 6″ until thier turn. Names, Numbers, Announcement, Prayers, YHC took us out.

    Announcements/Prayers:

    – Prayers to Florence and his family while his mother battles ongoing medical issues.

    -DTH’s 2.0 is pushing for Puppy Pile to return. Possibly on Sundays at 7 possibly at No Toll. If interested contact DTH with dates and if 2.0’s are interested.

    – T-claps to Boberry for organizing a successful blood drive over the weekend and to all those that participated. Great work men.

    NMS: Assembly line seemed simple to explain in my mind, but you guys crushed it regardless. Nice mumble chatter throughout, which was the intention. Some concerns over the field size discrepancy but this seemed to the be the equalizer as both sides finished even. Great work today men. Always a pleasure working with you all. Anything to avoid the ascending bear crawl mercans that Snuff started last week. SYITG.

  • Coupon day at Heartbreak

    12 hardy gentlemen emerged from the gloom at Heartbreak. Here’s what happened:

    COP – SSH, Don Quixote, Russian Soldiers, Arm Circles, Merkins and LBCs.

    Mosey to the bleachers to select a coupon and then head to the football field.

    Exercises at the 25, 50, 25 and Endzone lines. Two rounds that included Blockburpees, incline merkins, decline merkins, bench presses, kettlebell swings, and curls/pull ups.

    Next, bring your coupon to the bleachers for 3 sets of tricep pullovers, combined with bench kicks.

    Deposit your coupon and head to the Ridge for a triple check (finally with the right numbers). Squats, flutter kicks and run to the top.

    We then headed to the track for catch me if you can, with two sets of merkins and two sets of burpees.

    Next, over to the blacktop for a mini Dora – 50 merkins, 100 squats and 150 LBCs. The haters were wrong – we finished with 5 minutes to spar.

    Finally, a quick ring of fire to honor an example of automotive excellence in the form of a high mileage, 20 year-old Miata. Plus American Hammers to run out the clock.

    The Q had to exit left after numberama and nameorama to take his daughter to marching band practice. The Pax found a new Q to take them out.

    Excellent work boys.

  • Manly Stretching – Leg Day

    For the second consecutive Broga session, a quintet of flexible studs arrived at the mean courts of Robious Park to work out some body kinks. YHC planned to concentrate on the lower half today, because you never skip leg day. Warrior pose, Child pose, Downward Dog were all regularly called to the background of moans and groans. All felt better at the finish compared to when we started. Pleasure working out with you fine men this morning. Look forward to seeing you next week.

  • Which Wife

    11 mighty men conspired for a beatdown at 0530 just before the rains came. Here’s what happened:

    COP in the first Third Church lot: Deadman hang // Helicopters // Cherry Pickers // DQs // Imperial Walkers // Russian Soldiers // Crabcakes // LBCs// Inverted Crabcakes // Merkins // Various Wife Exercises // Elbow Plank // SSHs. Mosey to middle lot.

    Triple Check with a Coupon. Round 1: P1 Squat Thrusters, P2 WW2s, P3 Run the loop // Round 2: P1 Manmaker Merkins, P2 Flutterkicks, P3 Run the loop // Round 3: P1 Block Burpees, P2 American Hammers, P3 run the loop. Mosey to back lot.

    Four Corners, Four Rounds. Round 1: 28 Squats in each corner // Round 2: 21 LBCs in each corner // Round 3: 14 Merkins in each corner // Round 1: 7 Burpees in each corner. Mosey to Flag.

    COP: Series of Core Excercises, end with some deep breathing and silence.

    COT: Numberama, Namerama, YHC took us out.

    NMS: Which wife corresponds to which exercise? Gomer gave too much blood, was gasping for oxygen. Uphuck is super fast at burpees, Handshake says it’s the science of a lower center of gravity.