Category: Richmond, VA

  • Birdwells

    A PAX of five gathered in the rain at Pouncey Tract Park for GridIron. Moist mosey from the parking lot to the adjacent football field for startup COP. Minutes into our warmup, our sixth member arrived, having completed a pre-workout run. Warmup with 25 x SSHs, 20 x IWs, 15 x DQs, 15 x Helicopters, 10 x Suzanne Somers (each side), and 10 x Arm Circles (big only, forward then back).

    Relocate to the nearby picnic pavilion for six man Dora. Two guys run while four complete reps, collectively working through 300 Merkins, 400 Squats, and 500 SSHs.

    Longer mosey across the park and past the newest Pickleball courts to another picnic shelter for a Lindsay involving Dips and Step Ups. Move to the Pull Up bars for a round of Flexed Arm Hangs (held Pull Up) with rotating count. Start with two second hold and add two more seconds each time. Made it around past 14 seconds, finishing with a free form, last-man-holding round.

    Jog back through the park and across the footbridge to the new playground area. Find a spot on the new rubberized surface for 10 minutes of LBCs – completing a called number of LBCs and finish with a few seconds of rest before the next round. Fifty reps in rounds 1 and 2, 60 reps in rounds 3 through 8, 70 reps in round 9, and 75 reps in round 10. Dead cockroach between most rounds, but feet down after rounds 3, 6, and 9.

    Figurative slide to the nearby picnic pavilion (third such stop for the morning) for partner rotation with Abyss Merkins and Invisible Jump Ropes. One man starts with 5 Abyss Merkins while the other completes 20 Invisible Jump Ropes. Each man in each team completes both exercises. Retaining Jack Webb-inspired ratio, complete 6 and 24 in round 2, and so on until 10 and 40 completed.

    Return to the parking lot and assemble at the side of the concession building for final partner rotation. One man starts with one Burpee and holds a Plank while the other man completes 10 Donkey Kicks. Complete three rotations.

    Finish on the wet ground of the football field with 30 x APDs under Attila’s cadence. COT in place and Attila took us out.

  • Score

    Three of us posted for this week’s Punisher. Warmup in the parking lot – one guy runs a lap while the others complete Invisible Jump Ropes – one rotation. Regain the triangle for IWs, DQs, and Helicopters. Move the triangle to the grass for Suzanne Somers, Front Scorpion Kicks, Scorpion Kicks, and Arm Circle medley.

    Mosey around LHES to the bus loop for curb crawls with Crawl Bear across the lane to complete five Carolina Dry Docks. Back across by Crawl Bear for four. And so on until done.

    Shift to the grass for Twenty by Twenty involving 20 reps of 20 exercises: Merkins, Forward Lunges, APDs, Unweighted Shoulder Presses, Jump Squats, Hello Dollys, Right Side Plank Dips, Copperhead Squats, Left Side Plank Dips, Rosalitas, Diamond Merkins, Mountain Climbers, SSHs, Side Lunges, WWII Sit Ups, Scorpion Dry Docks, Plank Jacks, Box Cutters, Freddie Mercuries, and LBCs.

    Jog to the playground – one guy completes six Jerkins while the others hold Straight Arm Plank – complete rotation. Round two – same, but with Elbow Plank. Round three – same, but with Reverse Plank.

    Mosey around the school to the west side for Triple Check with People’s Chair, Straight Leg Crunches, and a mosey to Hermitage Road and back. Finish with a few minutes of stretching and COT.

  • I Was a Tire Engineer

    I Was a Tire Engineer

    13 started, 15 finished in the latest tire-tastic incarnation of Dogpile. Temps were sunny and 70 with a slight chance of showers. Handshake requested lots of walking and stretching, so accordingly, the PAX did the following:

    Mosey to the Near Circle, take a lap around the circle, and circle up for:

    SSHs
    Dead Man’s Hang
    IWs
    Helicopters
    Arm Circles (pour one out for Hardywood, not pictured).
    LBCs
    HRMs

    Mosey 10 yards to the edge of the circle to discuss the unexpected presence of 4 Continental High-Performance Tires (this is F3RVA; standard tires are for other regions).

    Form into teams of 3 or 4. Grab a tire. One man from each team carries their tire for, more or less, the rest of the workout. Change out the man carrying the tire as the team finds appropriate. Tire must remain above the carrier’s head. If the tire touches the ground, 5 burpees for the team. If the team fails to do their burpees, 10 burpees for the PAX. Accountability.

    Mosey to the Great Lawn

    Each team will bear crawl the length of the lawn. Man with the tire can walk or run, but must carry tire above his head.

    Once at the end of the Lawn, reform on the side of the Great Lawn.
    Round One: Triple check, but with only 2 options. Man runs with tire above head across Lawn and back. Other two partners do WWIIs. Swap and repeat 3 times.
    Round B: Man with tire crawls in a manner of his choice, always keeping tire off the ground. Partner 2 does Flutter Kicks. Partner 3 does Rosalitas.

    Somewhere during this effort, Bone Thugs and (Arthur) Vandelay joined us.

    YHC wrapped this up early as the PAX had some road work to complete.

    Mosey to the Far Circle for a Group Effort. Track Building.

    Block coupons were apparently left overnight by the circle, and they needed to be moved to the Ha’ Penny Stage. With only 15 PAX to move 30 coupons, the PAX decided:

    1. The tires could not touch the ground.
    2. The tires could not be carried.
    3. The coupons and tires must be moved to the Ha’ Penny Stage.

    Solution: Build a Road of Blocks. Teams could work alone or in groups. Team A decided to work alone, and as they started first, their progress looked like a winner, for the first 15 yards.

    Then, Teams B, C, and D started, and they cooperated to build a single road. From there, a bloodbath ensued. 11 guys can build a road faster than 4. Since this is F3, the early finishers came back to help their brothers finish their task.

    Lesson: work with and help your F3 brothers. They can help you through (most) obstacles.

    Touch-a-Tree (It’s not an UpChuck Q without It):

    One man from each team carries the tire over his head and touches 3 trees.
    Other members of the team perform exercises.

    Round one was a medley of flutter kicks, abyss merkins, and squats or monkey humpers. Plus, the tire carrying.

    Round B was “head, shoulders, knees, and toes,” which DTH was kind enough to demonstrate. Plus, the tire carrying.

    Put away the blocks. Carry the tires.

    Native American walk, then mosey, then AYG BTTF. Tire carrying guys run circles around their team.

    Number-am-a, Name-a-ram-a, YHC took us out.

    Announcements:

    Jimminee Christmas, the PAX was all about announcements today.

    Puppy Pile mañana. 7 a.m. Don’t You Dare Pay a Toll to attend. DTH will either have a slip-and-slide or Mama Natura will provide one. Bring your own kids or bring a friend’s kids. Heck, bring your parents.

    Hitchhiker completes another trip around the sun this week. Congrats. Please celebrate without twisting your ankle.

    Bone Thugs 10-k will take place on Friday at RAMM. Someone fill in the start time, please. YHC thinks 5:15. That’s a.m.

    AlpacaPalooza is Saturday, August 22nd at the Hardywood Family Petting Zoo in Mosely, VA, which YHC thinks is somewhere in Henry County. 3-8 p.m. See invite on Slack or in the News Section of F3RVA.com.

    Iron Pax Challenge. DTH and BoBerry are in. Sign up under team RVA. This event is designed to teach the PAX how easy YHC’s directions are to follow.

    Retreat on October 3. Bring a tent, food and beverages of your choosing, and a Cornhole Partner. Maybe that came out wrong. Address to be posted in Slack. Remember: this is a 2nd F, not a workout.

    October: F3RVA CSAUP. Maybe we’ll bike and/or run to Williamsburg.

    Shiplap is getting married in a few weeks. Really. This thing is going to happen. Walk through is today, in the rain. Congratulations.

    Wojo: see above.

    NMS:

    YHC bought new tires. YHC kept the old tires. YHC brought them today, and they were fun. YHC thanks the PAX for tolerating the experiment today.

    Today’s workout title comes from Hitchhiker, who YHC learned was an actual tire engineer in a prior career. Hitch says Continental HPTs are good in the rain.

    Also, for future Qs, the Amphitheater was more or less closed today. The stage is taped off, and the grass is higher than corn in September. Yikes.

  • Well I’m already wet

    6 Runners decided to brave the down pours of the gloom to get their in miles before and after Dogpile.

    2 miles before and 1.5ish back with plenty of puddles along the way

    SPIT ON THAT!!

  • It’s a big dill

    The new market rolled into Timberwolf to find 2 eager Pax ready to sweat the gloom. YHC being right on time, away we went. Mosey to the back bus loop for COP.

    COP- SSH, DQ’s, IW’s, RS’s, Merkins squats, helicopters, etc.

    The thang:

    Modified Lightpole alley: Start with 80 of called exercise and decrease by 10 each pole. Exercises were 80 Squats, 70 LBC’s, 60 MErkins, 50 SSH’s, 40 flutter kicks, 30 Drydocks, 20 Lunges and 20 Dollies, 10 of something. Mosey to tennis courts for 4 corners 2 rounds and close it out with 5 minutes of Mary.

    Prayers to many. Thanks for letting me lead.

    We began discussion on different AO’s. Tater was filling us in on some of the different AO’s on west end and all the pickle ball courts up there. I replied “It’s kind of a big dill”. After a few moments most PAX realized the pun and then Wilson did, laughter ensued.

  • Back at the TT

    Three SOJ workhorses showed up in the dark at Twin Team to get better. YHC has had some time away from boot camps and realized after DTH’s NoToll extravaganza that muscle soreness sets in quickly. No better way to get rid of it than to hit it again.

    After a warmup of a few exercises in the bus loop we hit the Dirty MacDeuce. 4 rounds of 12 reps with a type of merkins, core and leg and a lap around the bus loop in between. We did some HRM, Tempo, Copperhead squats, lunges, plank jacks and some other extremely difficult stuff that I don’t want to type out.

    Mosey to the stadium for Lindsay up and down the stadium stairs. Visibility on the stairs was still good enough to get up and down without too much trouble. Mosey back to the parking lot for some randorama to close it out.

    Bettie Weaver is saving money with having the parking lot lights unLIT but losing all of the savings by running AC units in the unused trailers. Thanks to Bullseye and Chaplain for letting me lead. Good to be back at Twin Team.

    • Puppy pile Sunday 7am at NoToll
    • Iron Pax challenge coming up in September. Sign up, join the RVA crew. DTH and BoBerry are leading the charge SOJ, maybe Honeydo and Gypsy in the West End.

  • Is it really a hot potato if Wilson never gives it up?

    Three bootcampers, two runners and one dog showed up on a humid morning to show the world what’s up!

    Bootcampers did COP, fourcorners, stone workout & mary. Runners & dog piled on 4 miles to their marathon training. Herme took us out.

    Great work today fellas. Had to laugh when Rosetta said at the end……..”that really wasn’t a hot potato”. Yup – you are correct. And for your smug tone this am (lol) – you get the hot potato song by the Wiggles. Dear god – me Wilson here – WHY DID YOU CREATE THE WIGGLES?

  • Nature Calls

    4 Davillians when out on a stroll this muggy Thursday morning. The route was hopefully the finalized on for our race next month. It ended up being about .15 short

    Opus took it easy getting in a little over 4

    Sludge had to call it early do to nature calling

    Blukhead had a similar problem but at least he lives in the neighborhood and got in 5

    YHC was able to finish the full route

  • Enter the Arena For The Dirty Thirty

    17 gladiators entered the arena for some outright thuggery, some epic shenanigans, and a small taste of Gymkata. Let me grab my “E-Winke”, and I’ll tell you the tale:

    Warmerama:

    • Love Rollercoaster:
      • Apple Turnover the three hills: (Bear Crawl, Crab Walk)

    COP #1:

    • Mosey to the cul-de-sac
    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ x10 IC
    • Squats x10
    • Scorpion Kicks x10 IC

    COP #2:

    • Dirty 30
      • Plank to elbow plank x30
      • V-ups x30
      • WWII x30
      • Heels to Heaven x30
      • Freddy Mercury’s x30
      • Run to the top of the hill (repeat Dirty 30)
      • Run to the cul-de-sac (repeat Dirty 30)

    COP #3:

    • 30 second cool down
    • Mosey up to the lot with rails for some Gymkata
    • Dr. J’s (squat, jump shot, pivot) into position:  40 Jerkins, 40 Dips
    • Mosey back to the Flag

    COP #4: (Extra Credit)

    • Merkin Ring of Fire to raise awareness of Veteran suicide. It is an absolute tragedy that 22 Veterans kill themselves everyday!

    COT:

    • Counterama
    • Namerama
    • Announcerama (see Comments)

    “It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” — Teddy Roosevelt

    I was overcome by emotion from all of the love and support shown my way today. I thank you all so much for the huge turnout! There isn’t a single person here at F3 Richmond that hasn’t made a difference in my life. It was an honor to enter the arena with you all today; I apologize for not doing it sooner. I am Bone Thugs, and I will see you at the crossroads.

  • Lit

    Seven strong hit the schoolyard this morning to make the start of their day count. After Keymaster showed up to make it an uneven number of PAX, this is what went down:

    Mosey around the Commonwealth, Hanover, Westmoreland block to loosen up. Circle up in front of the school for:

    COP:

    Dead Man Hang Regular, Right over Left, Left over Right

    Russian Soldiers

    Copperhead Squats

    Imperial Walkers

    LBC’s

    APD’s

    Crabcakes

    Mosey to the track for:

    4 Corners around the track:

    Round 1: 20 dips, 15 decline merkins, 10 burp-ups, 5 pull-ups (audibled to Jump Squats because of the lake under the pull-up bars)

    Round 2: 20 incline merkins, 15 jump squats, 10 burpees, 10 Lt. Dans

    Mosey over to field for:

    Touch-A-Tree DORA:

    Partner up and complete as a team 100 x HR Merkins, 200 WWII Sit-Ups, 300 SSH’s. Partner runs and touched 2 different trees along Cary Street each trip.

    Mosey over to Cary and Commonwealth for:

    Burpee Road:

    2 burpees at each light pole on Commonwealth from Cary to Grove

    Mary:

    Reverse Crunches

    APD’s

    Numbers, Names, Announcements and Shiplap took us out!

    NMS:

    Everyone was surprised to see Hitchhiker appear in the gloom after he had to cut his Q short yesterday after he rolled his ankle. We guess he didn’t want to lose track of Swirly in #bigdata standings.

    Larger numbers this morning than what YHC had guessed because of Bone Thugs’ VQ. YHC hopes it went well over at The Forge. Bodo’s enjoyed having YHC Q two days in a row and Shiplap continues to post regulary and make himself better! Well done, Shiplap! Always good to see YHC’s neighbor, Keymaster in the gloom and to see Westham’s strong duo of Pucker and Upchuck! Well done, all!

    “Question of the Morning” goes to Hitchhiker: “In English, how do you describe a light post that is shining light?”

    Have a great day!

    Kubota