Author: Oyster

  • To the hill we go!

    6 Monday morning Warriors. 4 Runners, 2 Ruckers ready to take on the day! Let’s Go

    Warmarama: Slow mosey to the bottom of Twin Team

    The Thang: 4 Miles
    Up Twin Team, cross over to Ashwell Dr. (Tarrington).
    Down Ashwell Dr, Left on Sherfield.
    Left on Welby Dr.
    Right on Riverton Ridge Dr.
    Left on James River.
    Right (unnamed road) after James River High School.
    Loop around the school and Back to Betty Weaver.

    BTTF
    Numberama: Namerama
    Announcements: 369 days until 2025 – F3 Pickleball Tournament
    YHC Took us out.

    Moleskin: Great Run and Ruck today boys. Great way to start the week. Pickleball Training Starts today!

    Oyster

  • – which way should we go?

    7 magnificent brothers ready for the flex Friday, maybe a long mosey, to the river? to the hill? Should we knock on Wedding Singers Door?

    Warmarama: Slow mosey down to the river. Helicopters, Arm Circles, Imperial Walkers, Copperhead Squats, LBC, Flutter Kicks, Alabama Prom Dates, Helicopters.

    The Thang:
    Triple Check
    Run to the end and back.
    Hello Dolly’s
    Flutter Kicks
    x3 rounds

    The Tough Mile
    Partner 1: 20 Merkins, Catch Partner 2
    Partner 2: Lunges
    Switch back and forth until you get to the road sign.

    Partner 1: 20 Squats
    Partner 2: Bernie to the sign
    Switch back and forth until you get to the next road sign.

    Mosey back to the Flag
    Ring of Fire
    Last Call – 2 minutes of Broga

    Numberama: Namerama
    Announcements
    YHC took us out.

    Moleskin: It’s been a while since I’ve been to Twin Team, and I quickly realized just how far it is to the River. Should’ve saved this route for River Run! Well done today, boys. We made it down to the river and back with just enough time for Last Call to remind us to breathe!

    Pickleball Tournament tomorrow—let’s go!

    Oyster

  • Coming in Hot

    2 Locals + 1 Summer Tour traveler gathered at MannDate to swing some Kettlebells. Let’s Go!

    Warmarama: SSH, Imperial Walkers, DQ, Arm Circles, Copperhead Squats, LBC, Flutter Kicks, Alabama Prom Dates.

    The Thang:
    Swings: 1 minute of work, 15 sec rest
    Curls: 1 minute of work, 15 sec rest
    LawnMowers: 1 minute of work, 15 sec rest
    Skull Crushers: 1 minute of work, 15 sec rest
    x 4 Rounds

    Kettlebell Lunges: 1 minute of work, 15 sec rest
    Sumo Squats: 1 minute of work, 15 sec rest
    Calf Raises: 1 minute of work, 15 sec rest
    Run/Burpee: 1 minute of work, 15 sec rest
    x 3 Rounds (for time)

    BTTF:
    Numberama: Namerama:
    Announcements
    YHC took us out

    Moleskin: YHC was coming in hot this morning, should have booked an AirBnb. Great to see Trout and Trailmix securing the AO and ready for some Tabata work. Let’s Go!!! Well done boys.

    Oyster

  • No Rain for You!

    6 ponchos ready for Debby; we must have missed her. Let’s get after it.

    Warmarama:
    Mosey around the parking lot, SSH, Imperial Walkers, Arm Circles, DQ, Cherry Pickers, Copper head Squats, Merkins, LBC, Hello Dolly, Rosalita’s, Freddy Mercuries.

    The Thang:
    Four Corners: Prostitute Style
    Merkins x 10
    Squat Jumps x 20
    WWII x 20
    SSH x 40

    Triple Check
    Run a lap around the courtyard.
    Heals to Heaven
    Flutter Kicks

    Ring of Fire
    Merkins – Mr. Hollands
    Hand Release Merkins – Yard Sale
    Close Grip Merkins – Surf and Turf
    Boost Merkins – Boo Boo
    Penguin Merkins – Beat it
    Wide Grip Merkins – Oyster

    Triple Check
    Lunge to the end, Lunge back
    Squats
    SSH

    BTTF
    Numberama:Namerama
    Announcements
    YHC Took us out

    Moleskin: YHC was planning for a complete wash, but not a drop in sight! 70 and Sunny. Great crew this morning at the Creek. Well Done!!

  • Looked Flat on the map

    5 men ready to put in some work this morning. Let’s Go!!!!

    Warmarama: Start your Garmin

    The Thang:
    Run Down Mt. Midlo to Woolridge
    Left on Woolridge to R. 60.
    Left on R. 60.
    Stop at Coalfield (Bullseye tries to call an audible; denied)
    Run it Back
    Back down R. 60
    Right on Woolridge
    Right to go back up Mt. Midlo
    BTTF

    Numberama: Namerama
    Announcements: Check that Slack
    YHC took us out

    Moleskin: Bro-Code – everyone did the 4m route with Doozy earning extra, picking up the six. Not flat after all, uphill both ways. Last .5 up Mt. Midlo was probably everyone’s favorite part of the route. Let’s Go!!

    Oyster

  • Sunday Funday

    3 hitting the trails of Richmond. Let’s Go!

    Oyster

  • Breaking Bread – Lasagna Night

    Up the steps to the back door, YHC was greeted by a full house. Twelve men and women are staying at the Daily Planet Respite program this weekend. When the group is this large, it’s time for Italian: a sheet pan of lasagna, a couple of loaves of garlic bread, a big salad, watermelon, and some chocolate chip cookies. Meeting some of the friendliest people around is just what YHC needed.

    Lasagna
    Garlic Bread
    Salad
    Watermelon
    Chocolate Chips Cookies

    If you would like to sign up for Breaking Bread, you can find it on the Q sheet. Choose the last weekend of the month, either Saturday or Sunday. YHC will send you all the details a few days before your scheduled day, including how many people will be there, where to go, and what time to arrive.

    Get the family involved! My 2.0 loves choosing the menu, helps make the dinner and is always all in on making the desserts. Whether you’re a great cook or not, it’s all good. You can prepare your meal from scratch or order food, such as chicken and sides from Publix. The most important thing is that we are providing a hot meal to some folks who don’t always get one. Let’s Go!!!!

    Oyster

  • DaPile! Let’s Go!!!

    6 men of F3, ready for the Coffateria, here for the workout. Will there be sourdough bread, you bet!! Let’s put in some work!!

    Warmarama: Mosey loop of the parking lot, SSH, DQ, Imperial Walkers, Jazzercise, Copper head Squats, Arm Circles, Cherry Pickers, Helicopters, Merkins, LBC, Rosalitas, Hello Dolly

    The Thang:
    Mosey to the Bus Loop. Triple Check:
    Runner – run a lap
    Merkins/DryDocks
    Heals to Heaven / Box Cutters

    Mosey to the Tennis Courts: Four Corners:Prostitute
    Merkins x20
    Squats x20
    WWII x20
    SSH x40

    Mosey to the Practice Field: Modified Hard
    Run to the end of field and back.
    Lunge to the end of the field.
    50 Bear Crawls
    40 Bear Crawls
    30 Bear Crawls
    20 Bear Crawls
    Bear Crawl to the end.
    10 Broad Jump Burpees

    Mosey BTTF
    3 Minutes of Mary: LBC, Freddy Mercuries, Alabama Prom dates, Flutter Kicks, Rosalitas.
    Numberama: Namerama
    YHC took us out

    Moleskin: 6:20am where is everyone? 6:25am Where is everyone? 6:29am Where is everyone? 6:29:50am 6 cars roll in…. I got these boys warmed up for the Westhoe Takeoever next week. Let’s Go!!!!!
    Coffateria: The Local Cup best coffee shop in town.

  • Do we have enough?

    Can you play Ultimate Frisbee with 9 players. You bet!! Clear Eyes, Full Hearts, Can’t Lose. Let’s Go!!!!

    Warmarama: Mosey to blacktop, SSH, Copper head Squats, Imperial Walkers, Cherry Pickers, DQ, LBC, Inverted Scorpion Kicks, Pencil Roll, Merkins, Pencil Roll.

    The Thang:

    Team1: Splinter, Hitchhiker, Anthrax, Handshake, Shakedown (floater).
    Team2: Snuff, Limey, Senor Frogs, Oyster, Shakedown (2nd half)

    Tight field, more running, lots of turnovers. We left it all on the field…

    Oyster

  • Why is the sun so bright

    7 fully awake, no headlamps, wondering if they should bring sunglasses, questioning if they need a map—where are you going? HIMs joined forces for the 1800-hour workout. This isn’t even a sunset workout.

    Warmarama: Mosey a bit off campus to check out how far the power lines go. Far enough!! Circle up, SSH, Helicopters, Copper Head Squats, Helicopters, Merkins, LBC, WWII. (DTH spidey sense went off, left to go find a couple of stragglers who had no idea there was an off campus)…

    Triple Check 1:
    Run to the pole and back
    Squats
    Heals to Heaven
    x3

    Mosey back to the Parking Lot.

    Eye of the Storm
    5 Burpees
    Corner1: Merkins x20
    5 Burpees
    Corner2: Squats x20
    5 Burpees
    Corner3: WWII x20
    5 Burpees
    Corner4: SSH x 40
    5 Burpees

    Mosey back to the Power Lines

    Triple Check 2:
    Run to the Pole and back
    WWII
    Flutter Kicks
    x3

    Mosey back to the Parking Lot

    4 Corners – Prostitute Style
    Corner1: Carolina Dry Dock x20
    Corner2: Toe Taps x20
    Corner3: Jump Squats
    Corner4: Shoulder Taps

    BTTF
    Numberama: Namerama
    Announcements
    YHC took us out

    Moleskin: YHC changed into his F3 attire at work. As expected, there were questions: “Where are you going?”, “It’s raining”, “You’re working out outside in this heat?”, “You’re crazy.” Then there’s the traffic, the sun, and the humidity. A thousand excuses to come up with by 6:00pm on why I can’t make it. But if you conquer all that, you’ll be wonderfully surprised to find a great AO and some of the best F3 guys around. Great to meet Slider, Banksy, G Force and Birdman. Well done today boys.

    Oyster