Category: Richmond, VA

  • Copy Cat Route

    YHC spent time last night working on a custom 4.5 mile route that could be downloaded by the PAX. I could not get this to work and realized quickly that trying to explain the route would be futile. So remembering the recent run(Lockjaw Shout out) across the Huguenot Bridge to Riverside Drive and running East towards Pony Pasture…downstream. I started to explain this route and Shakedown smartly pointed out that we turn around at the 1/2 way point for each distance of 4, 5 or 6 miles respectively.

    This route shows the 5 mile route, the 6 milers kept going towards Pony Pasture and then returned. Four milers turned earlier and returned to start area. We left out of the UR entrance to River Road and returned to the start via the Bat Cave route.

    Beautiful morning for a run, cool and misty along the river with the sunrise made for an awesome workout.

    COT

    We circle up stretching and waiting for the longer distance runners. Once they arrived we Numberama, namerama, announcements and YHC took us out in prayer.

    Announcements – BRR – please get your application fees to TYA asap as he has applied and paid for the F3RVA team to participate. Tomato Run this Saturday in DaVille. Contact Spit if interested in participating…or coming by to run a leg. You can swing by for some 2nd F too.

    Prayer Requests – Boberry’s father is undergoing surgery today, EF Hutton a speedy recovery from his recent accident with a grease fire, Double Mint on the recent loss of his sister.

    Moleskin

    Announcements – YHC had his FNG – Josh Hodges aka F3 name (now confirmed) Peel and Stick join the PAX for a run this morning to see a more fully involved F3 attendance vs 3 at DogPile (Double Mint and Corned Beef) earlier this winter during an ice storm. We were able to run together this morning and see alot of the Pax similar to the YoYo run on the Friday Ramm run.

    Keep Crushing it brothers as it was an honor to lead this morning, SYITG…CB

  • I Do Not Like to Share

    No Q on the sheet this morning, so YHC just took it and ran with it.  Awesome morning with a robust HBR PAX.  A perfect start to a Tuesday went down as follows:

    • COP
      • SSH
      • IW
      • DQ
      • Arm circles – forwards and backwards
      • Helicopters
      • Scorpion kicks
      • Merkins
      • LBC
    • Mosey to football field for a beast
      • HRM
      • Freddy Mercuries
      • Storm squats
      • Crab cakes
      • Flutter kicks
      • Burpees
    • Jack Webb
    • Mosey to bleachers for a Lindsey with bench kicks and monkey humpers
    • Mosey back to the parking lot for some Mary
      • Heels to heaven
      • American hammers
      • LBC
    • COT with YHC taking us out

    Great work by the PAX today.  Lots of chatter, but solid work and good bonding.  Here’s to more strong numbers at HBR.

    God is good all of the time!

    Attila

  • “Give Me Thine Legs, But Please Don’t Vomit On Me”

    Eleven NoToll regulars shook off the putrid sloth of their beloved fartsacks and posted for an epic DTH sweat party. Here’s how Mousetrap nearly bathed the Q in merlot:

    The THANG:

    COP #1:

    • Mosey to the Lush Field & circle up
    • Welcome & F3 Disclaimer
    • Nancy Kerrigans x10 ea side IC
    • DQ’s x10 IC
    • Run a Lap around the Field
    • Copperhead Squats x15 IC
    • Russian Soldiers x10 IC
    • Arm Circles Variety x20 IC
    • Bear Crawl across Field, run back
    • The Opus x10 IC
    • Angle Grinders x10 IC
    • Run a Lap around the Field
    • Kimchi Twists x10 IC
    • DTH x10 IC
    • Wilson’s Wife

    COP #2:

    • Mosey over to the parking lot
    • Triple Check:
    • P1 – Pole Smokers
    • P2 – Carousel Planks
    • P3 – Run a lap around the Lot

    COP #3:

    • Mosey back to Tennis Courts
    • Partner up for x3 rounds of:
    • PLT’s x20 each
    • BC across Court
    • Squerkins x10 each (P1 Derkins with legs held by P2 who Squats IC)
    • CB back & repeato x3 rounds

    Mosey BTTF:

    • Variable Mary Grand Finale

    COT:

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

    NMS: There was an admirable spirit among the PAX today, all game for whatever challenge came their way, all pushing against complacency to thrash their bodies into poolside readiness, and also some healthy competition among the teams. YHC had the pleasure of partnering up with Mousetrap today, who turned a little green during the final stretches of the Tennis Court beatdown, but held down the merlot all the same – way to push to the finish! Love starting the day with you guys. SYITG! ~DTH

  • Freed To Bleed. RVA Style.

    Hey guys, the blood drive is happening Saturday May 1st, 10am to 3pm. Please sign up. Get the word out! You don’t have to be in F3 to donate.

    Please call 1-800-RED CROSS (1-800-733-2767) or visit RedCrossBlood.org and enter: GSLCVA to schedule an appointment. All blood donations are now tested for COVID-19 antibodies. The test results will be available within 7 to 10 days after your successful donation.

  • Heavy heart

    One of regular breakfast club guys was missed due to unfortunate accident and Boberry’s father was going to get medical surgery. Four PAX launched with heavy heart the typical route around the lake and ran back to the Early Bird Biscuit, Co with 3.5 miles. YHC took us out.

  • Legit

    11 PAX mustered at Hoedown to kick the week off right. After a quick check of the Q sheet to be sure YHC was in fact on point, here’s how it went:

    Mosey to the bottom of Lindsey for a warmup: 20x SSH, DMH w/ 5x Michael Phelps, 10 x RSs, 10x IW, 10x Merkins, 20x LBCs, 5x Scorpion Kicks (still unclear on any tangible physical benefit of a Scorpion Kick)

    Partner up and climb out of Lindsey, one partner runs to top of hill and back while other partner bear crawls, lunges, and burpee broad jumps forward, repeat as necessary to the top. Al Gore for the six.

    Mosey to the bus loop for a 5 minute drill with HRM and People’s Chair. Partners alternate for reps of 2,4,6,8,10… etc HRM while the other partner holds PC for a running 5 minute clock.

    Remain at the loop for a Triple check with Donkey Kicks, Heels to Heaven and a jaunt around the loop for the timer. Plank for the six.

    Mosey to the grassy knoll for 25x PLT’s and 30x inclined WWII’s

    Head up to the back field for a three minute drill with MH’s and plank, same ascending 2,4,6,8… reps structure for a running 3 minute clock.

    Split into two teams for 4 minutes of true crab soccer, complete with goals and a soccer ball. 3 burpee bonus for any goals scored. No goals were scored. Unsure if this was due to the burpee bonus or the fact that we all sucked pretty bad at crab cake soccer. Mosey back to the flag.

    Numberama, Namerama, Announcements (Blood drive, Tomato Run, BRR see TYA) Prayer requests (Doublemint, EF Hutton) and YHC took us out.

    Solid work this morning gents. Fun to see Ticket to Ride for a second round at Hoedown, enjoyed Hitchhiker’s all star crab goalie performance, and glad Last Call is still a man in action after a close call on the field. Until next time, GP

  • 2 Roos and a Duke

    ROO
    DUKE

    YHC showed up and two more arrived to join the morning beatdown and here is what went down:

    COP

    We mosey to the Basketball courts and circle up for 20 SSH, 10 DQ, 20 LBC’s and 20 merkins.

    THANG

    SO YHC wanted to get some cardio(aka running) in this work out so we did an Anvil Escalator and the process was the following:

    perform 3 pull ups run lap around track (about 1/5 mile)

    perform 3 pull ups and 20 merkins run a lap

    Perform 3 pull ups, 20 merkins, 10 WW2 Sit ups, run a lap

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges (10 each leg), run a lap.

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with Bands, run a lap.

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls with bands, 20 LBC’s, run a lap.

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, run a lap

    Perform 3 pull ups, 20 merkins, 10 WW2 sit ups, 20 lunges, 15 curls, 20 lbc’s, 15 jump squats, 10 dips, run a lap.

    We were getting close to 6:15 so we mosey to starting point, stretch for 1 minute, wave to the Hanover police and wrap up.

    COT

    Namerama, numberama, announcements about the upcoming Tomato Relay run happening this Saturday and Trout took us out.

    Moleskin

    YHC was excited to meet up with some JMU gents(Mr. Holland….but no Yardsale) this morning as VMI wont the Southern Conference Title this year (first time since 1977). VMI is eligible to compete in the FCS play off and our first opponent is JMU. You can imagine the conversation this morning with 2 VMI guys(Trout and YHC) replaying the game and the fun crowds present to see us beat our yearly rival the Citadel. We were able to keep the silver Shako(the trophy that is passed between VMI and the Citadel) and the last time we were able to win 2 seasons in a row was in the 90’s.

    I had 10 exercise routines this morning; however, time limited us to 8, the other two would have been 20 Freddie mercuries and 10 burpees. This may work well for the hour long work outs.

    It was great to see Mr. Holland and Trout this morning and an Honor to lead.

  • Shake n Bake

    Like Cal and Ricky Bobby, a dynamic duo left it all out on the track today. Here’s how it went:

    800m mosey from BWES to Swamp

    400 warmup

    800 fast on turns, moderate on straight

    400 recovery

    800 fast on straights, moderate on turns

    400 recovery

    800 moderate lap, fast lap

    400 recovery

    800 moderate lap, fast lap

    400 recovery

    800 fast lap, fast lap

    400 recovery

    800 mosey BTTF

    numbers, names, YHC took us out

    NMMS: prayers for EF Hutton’s speedy recovery. YHC appreciates all the support as we mourn my sister’s passing. F3RVA definitely got me in the right place to be able to help my family through.

    Make it a great one!!

  • Jazzy jazzercise

    Cop 

    normal ray of warm-up exercise including side straddle hops, Merkins and some smooth jazzy talk from yhc while we performed Jazzercise helicopters and deadman hang. 
    thang 

    It went down with a little bit of kung fu hustle followed by a Dora. The Dora numbers the q chose were …. in need of revision. Audible called. Then a horseshoe in 2 courts with a mixture of running, merkins, squats, LBC’s and finished with an array of Rock exercises (Rock coupon)

    a pleasure leading 

    Rosco brought us out with a good word. Blood drive may 1 along with a double mint graveyard cleanup.

  • If you can smile while running, you’re not running fast enough

    We ran…and it was glorious. According to three of our watches, total distance logged was about 8.4 miles. Boberry’s ever optimistic and encouraging watch clocked 10.

    Don Draper had a new route for us this morning (much welcomed) that required the PAX to high jump over a gate guarded by Chesterfield police and scale a 10 ft fence. Ok, so maybe neither of those things happened…Draper always managed to find the secret path around said barriers. It was good to explore some new territory through Charter Colony and Walton Park.

    We joined Wilson, Herme, Aisle 5, and Otto/Asshole the dog at Starbucks for some good post-run second F.

    Prayers for a quick recovery for EF Hutton.