Author: Hardywood

  • Hillbilly Mangos

    9 trail warriors rose to greet the dawn of a new day.  According to legend it went a little something like this.

    Counter clockwise trail loop to Potterfield bridge and back for 7 miles plus.

    Namerama, numberama, YHC took us out.

    Moleskin: Great to have FNGs O’Really and Shortcut.  Way to work fellas.  Hope we see you guys back out soon.  Gomer Pyle got in his miles early as he was going to be singing in church today.  We are all looking forward to hearing about how his spiritual rendition of She Drives Me Crazy was accepted by the congregation. Saab got in extra miles this morning and he is ready to roll the BRR.

    Good luck to the guys running BRR his weekend!

    News:  Labor Day Convergence is tomorrow at 3 Lakes Park. If you haven’t started driving, you probably won’t make the start.  At this point you’ll need a bullet train or a pterodactyl to get you there in time.  4 Year Anniversary Convergence at Dogwood Dell on 9/22.  CSAUP on October 20th, see TYA for details.

    Be super,

    Hardywood

  • Do The Work

    9 warriors rose to great the dawn of a new day for an epic beatdown.  According the legend, it went a little something like this.

    Swirly – COP IC: SSH, DQ, Helicopters, Flutter Kicks, Merkins

    3 Rounds: 20 dips, 10 decline merkins, run up to the top of the Hill of Ill Repute for 15 more merkins.

    Sippy Cup – Grab a Rock and head over to the Suffer Loop.  Take your rock down to the bottom and complete 16 crossover merkins (hand alternating on the rock).  Run with rock along the service road to stairs and complete 15 Goblet Squats with rock.  Run up the path (with rock) to the top and make a short jaunt up the stairs.  Do that for 3 rounds.

    Hardywood – Mosey back to flag.  Ring of fire, WWII X 20 IC, Flutter KIcks X 40 IC.

    Namerama, numberama, COT, Sippy Cup lead us out.

    News: F3 Field Day at Dogpile Saturday 6/16.  Vinny has the Q and is requesting you come with a t-shirt that represents your formative years.

    Puppy Pile 6/23 at 7:05am.  Sippy has the Q.

    Welcome PETA.  Here’s the lineage. Flange brought Hunter (birthname), who works at ET’s and before that opened a boutique butcher shop in the fan, his parents are vegetarians -> PETA seemed obvious and appropriate.

    Moleskin:  For full disclosure, YHC had intentions of taking a rest day today.  No digital alarms were set.  However, the alarm of obligation went off at 4am sharp and essentially dissolved the loving embrace of the fart sack.  YHC is very happy for this unexpected divine intervention.  Today was an EPIC beatdown.  Swirly had us hitting the basics hard from the start.  The star of the show was Sippy’s 3 rounds on the Suffer Loop.  Hats off to Abba, Fez and PETA for crushing it on a Monday in what has to be one of the hardest workouts YHC can remember in a long time.

    Have a great week fellas!

    Dig a little deeper, get it all out and be super.

    Hardywood

  • Tank You Very Very Much

    10 warriors rose to greet the dawn of a new day.  Despite near certainty of that the recent paramilitary exploits in our fair city may involve a certain right swiper, we can confirm that Toucan was not involved.  According to legend this Wednesday beat down went a little something like this.

    COP:  Mosey to circle for exercises in cadence.  SSH, DQ, WWII, Flutter Kick, Merkin

    Mosey to bottom of amphitheater:

    • Ascending Incline Merkins:  1 through 18
    • Descending Decline Merkins: 1,2,3,4,5,6,7,8,9,9,8,7,6,5,4,3,2,1

    Mosey to Valley of Doubt:

    • Burpee Triple Check:  Each pax picks a poison.  One pax runs the Valley of Doubt, one pax flutter kicks, one pax does burpees.  Change when the runner completes the Valley of Doubt.  End when team has completed 100 burpees.

    Crawl Bear Love Hill

    • Partner up on Love Hill just where it meets the end of the Valley of Doubt.  One partner runs up to the top of the hill, the other partner starts to Crawl Bear.  Switch when the runner reaches the top and back to their partner.

    Mosey back to flag.

    COT – Namerama, numberama, BT took us out

    News:

    • Puppy Pile 6/23 see Sippy
    • July 4th Convergence 7/4 see Kubota
    • F3 Field Day 6/16 see Vinny

    Moleskin – YHC got the call last night for a last minute Q switcheroo.  The commitment for this workout was upper body and back to the basics.  Incredibly (but not surprisingly) Swirly crushed today’s workout after running 50 miles this weekend!!! With much discussion of the rogue tank in our fair city, YHC felt it appropriate to get the men ready for tank top weather with some shoulder work!  The uphill crawl bear will make another appearance in the near future. BT, thanks for taking us out.

     

     

     

  • Deca Dogpile

    30, yes you read that right 30 warriors rose to greet the dawn of a new day. Today was an F3 olympiad of leadership.  According to legend, it went a little something like this.

    Today there would be 10 Qs each with a 5 minute punishment session with a one minute transition between.

    Round #1 Hardywood (YHC)

    COP: Mosey to field IC SSH, DQ, Merkins regular, merkins right foot in the air, merkins left foot in the air

    Transition #1 10 burpees

    Round #2 Kubota – All pax plank and man at the end begins agility drills between the planking pax. First time was on foot, second time was bear crawl.

    Transition#2 10 burpees

    Round #3 Wilson – Triple check.  One pax hang (or shamefully watch Rosie do toes to bar), one pax run to hydrant for 10 merkins, one pax do pull ups on the dips bar.

    Transition #3 20 merkins

    Round #4 Bodos – Trail Run to the bottom of pipe line.

    Transtion #4 10 merkins

    Round #5 Shakedown – The Magoosh! Pax line up in two lines.  Pax on the end yells drop and on command the remainder of the pax drops to the ground, completes one merkin and moves three paces to the right (or left) completes another merkin and gets up.

    Transition #5 10 Hand Release Merkins

    Round #6 Upchuck – Five Minutes of Fury.  The ground and pound round included IC Flutter Kicks, Dips, Rosalitas, and an ungodly amount of Reverse Crunches.

    Transition #6 10 burpees

    Round #7 – Lab Rat.  Run up Love Hill to the Amphitheatre.

    Transition #7 10 Merkins

    Round #8 – Posh. Ascending WWII Situps.  Complete 1 on the first step, 2 on the second step….you get the idea.

    Transition #8 10 Merkins

    Round #9 – Hitchhiker.  Sprints.   Perhaps the most painful thing to do at the end of the exercise and this is what he chose.  There’s really not much more to say here. The brain of YHC shutoff after the 3rd round and we could have done 4 or 400, no one can really be sure.

    Transition#9 10 Merkins

    Round #10 Seymour. Skip, shoot and look shameful for the length of the field, then upon his call sit on the ground and look bewildered.  In addition to describing all of YHC’s family vacations, this is also what transpired for the Cleveland Cavaliers in game one of the finals. Mosey back to the flag.

    Transition #10 Six inches

    Numberama, namerama, Shakedown took us out.

    News: July 4th Convergence.  See Kubota.  This will be at Tredegar for an hour long sufferfest with a post workout coffeteria on site.  In the immortal words of our founding fathers on the day Jefferson signed the Delcaration of Independence “Hey Ben Franklin I know this place in little Philly with some baller breakfast tacos and super hot waitresses, are you in? And don’t invite Sam Adams.  He keep going on and on about this British girl he was dating, then he shot her brother and he won’t shut up about how complicated it is now. Oh god, and don’t even get him started talking about Harvard.”.

    Puppy Pile: June 23rd 7:05am.  Sippy Cup has the Q.

    Moleskin:  Thanks a ton fellas for absolutely bringing it.  We covered a ton of ground and it was awesome to have 4 first time Qs.  Wilson said it best, “If you can count to 3 then you can Q”.

    A great time at ETs as always.  With this disgusting and rambunctious bunch, outside was a excellent option.  Discussed at ETs was how much Lab Rat loves and I mean LOVES The Creek as an AO.  He asked us if we would be interested in moving all Richmond F3 workouts to that location.  This has been tabled for Corporate.  Fingers crossed.

    YHC has made the call to upgrade Trabek to Moops.  All credit for this genius F3 name goes to Lab Rat.  Here’s the dissection.  “Trabek” was said to be good at trivia -> In the 7th episod of the 4th Season of Seinfeld George plays Trivial Pursuit with Bubble Boy -> George asks the question “Who invaded Spain in the 8th century?” Bubble Boy answers “the Moors,”. -> George replies ” the question card says that the answer is “the Moops.”.  Clearly it was a misprint and the Moors wreaked more havoc on Spain that all of our sweaty asses combined do at ETs.-> Welcome Moops.

     

  • Man’s Search For Rocks

    5 warriors rose to greet the dawn of a new day.  According to legend the hot potato Q went a little something like this.

    Swirly COP: Don Quiote, helicopters, flutter kicks, merkins, copperhead squats

    Lunge and Then Some

    Line up the the bottom of the hill for what seems like an impossible task.  With the trees on your left, lunge between each tree.  When you get to a tree, complete 5 hand release merkins.  Repeato until the top.

    Pass to Upchuck

    Some Kind of Pentagon:  Break into groups of 5 with each man at a station.  Station 1 stairs, Station 2 WWII, Station 3 Incline Merkins, Station 4 Dips.  Run from station 4 to the stairs.  Complete 1 cycle.

    Pass to Hardywood

    Run down the hill to the stairs leading to the duck pond and grab a rock.  Run the loop of success with a rock. Complete the following exercises at each junction.  10 burpees at the bottom of the first set of stairs.  Run along the service road to the other stairs and complete 20 merkins.  Run back up the hill to complete 30 squats with rock.  Complete 2 loops.

    Pass to Sippy Cup

    4 round of 5 pull ups and 20 dips.

    Hold chin up position until Sippy Cup becomes exhausted (which there is no written record of) or bored.  The first round was a normal chin-up.  The second round was a nightmarish invention in which you are “supposed” to pull yourself up and have the bar at the back of your head.

    Mosey back to the flag for a little Ring of Fire.

    Nuberama, namerama, YHC took us out.

    News:

    Upchuck has the Q for Breaking Bread this Sunday, see him if you’d like to participate.

    Upchuck is also working on the next puppy pile with a tentative June date.

    Way to work this morning fellas.  This is the greatest privilege to be a part of this group.  Make it a great week!

    Get it all out, dig a little deeper and be super.

    Hardywood

  • Short Circuit

    Eight warriors boarded up the windows of the fart sack shack (say it 3 times fast) and got their respective middle aged keesters out of bed and set tone for complete and total domination this week.

    COP – Swirly

    IC: SSH, Don Quiote, Helicopter, Merkins, Flutter Kicks, LBC

    Mosey to the mouth of hell otherwise known as the stairs to the duck pond and grab a boulder.

    3 Rounds of the following (hit the benches on the way up and down)

    At the top: 10 curls, 10 overhead presses, run down the steps to the benches

    At the benches: 20 dips, 10 decline merkins, run down the path all the way to the duck pond

    As the duck pond 10 WWII

    Pass to YHC

    Loop of Terror, 3 Rounds

    15 incline merkins at the benches then run down the path to the bottom

    5 burpees on the service road then run to the next set of stairs

    20 squats then run up the path back to the benches

    Pass to Fudd

    Four Corners, 3 Rounds

    20 Flutter Kicks

    20 Freddie Mercury

    20 Merkins

    20 WWII

    Mosey back to flag, numberma, namerama, YHC took us out.

    News

    Shakedown is proving once again that he is a leader of men.  He’s shaving his head for childhood cancer research. Let’s show him some support. He’ll be posting a link.

    Puppy Pile is on 5/19 at 7:05am.  Do this.  Get your kids out of the fartsack and show them that your are more than a money bag who controls how much time they can spend on the iPad.  Bring them out, let them see you sweat and let them see you still have some bad ass in you.

    Come see Chi Chi Rodriquez and Nancy Lopez battle it out at the Wilson Charity Golf Classic For America Pro Am Regional Middleweight Championships Divisional Qualifier Pool Play Open.  YHC may be off on the name, but see Wilson for details on a great event for a great cause on 5/18.  http://www.forethecause.org/

    YHC’s brother is in a challenging transitional period in his young life.  Keep him in your prayers.

    Moleskin: It is with much gratitude that a day starts being able to see a rising sun and a full moon with a solid tribe.  Today was a solid beat down and the first time in a long time to use the hill circuit. Go out and crush it this week fellas.  The world is a better place when you share your talents, go out and make it happen.

    Hardywood

     

     

     

  • Precious Little Field Trip

    16 warriors rose to greet the dawn of a new day for a precious little field trip of Byrd Park and surrounding communities. For our adventure it was the perfect conditions for success, 70 and sunny. According to legend, it went a little something like this.

    Mosey to Byrd Park for the Mumble Chatter Prevention Task Force COP

    10 SSH, 10 SSH RL, 10 SSH LL

    10 HRM, 10 HRM RL, 10 HRM LL

    25 Mark Spitz

    20 WWII

    5 Don Quiote – These were slow and low that is the tempo

    2 Arm Circles

    Mosey to Maymont parking lot for Burpee Barrage

    Running one loop there are 4 light posts.  Complete 4 loops of the following.  Post 1: Right Arm Burpee, Post 2: Left Arm Burpee, Post 3: Right Leg Burpee, Post 4: Left Leg Burpee.  On round one, complete one rep of each.  On round two, complete two reps of each.  Repeato until four rounds completed.

    Mosey to Colorado street to the Amelia School for Super Trifecta

    In a triple check style complete the following:  one person runs up the hill and back, one person flutter kicks, one person exercises.  Switch places when the runner gets back and complete the following exercises as a team.  100 burpees, 200 WWII, 300 SSH.

    Partner up and wheel barrow up the hill switching every 15 steps.  Short recovery at the top of the hill and wheel barrow back down.

    Back to Colorado Street for the Hunchback of Picabo Street.

    In an indigenous persons style run with a twist, the last two men piggy back, run to the front while weaving in and out of each of the pax.  We did this for what seemed like forever.

    Near Byrd Park find a piece of land and start Super 21s.  Courtesy of the great Flatline, this exercise goes a little something like this. Round 1 complete 1 merkin and 1 WWII as a group.  Round 2 complete 2 merkins and 2 WWII as a group.  Repeato up to 8 rounds.  Quick mosey to the other side of Byrd Lake.  Complete rounds 9, 10 and 12.  With the game clock running out, YHC called an audible and the pax moseyed back to the flag.

    Numberama, namerama, YHC lead us out.

    News:  Sign up for CSAUP and do whatever you can here.

    Please send your light and love to Lab Rat.  Pappa Rat has hit a little bit of a rough patch.

    Moleskin: YHC is eternally grateful to the pax for showing up and BRINGING IT this morning.  If there was ever a justifiable excuse for fart sacking, today was it.  Busy people have just that, lots of justifiable excuses.  YHC has two thoughts here.  There is zero chance YHC would get up and do this workout, on this day, in these conditions solo.  ZERO chance.

    Dig a little deeper, get it all out and be super.

    Hardywood

     

  • Live Like No One Else, So You Can Live Like No One Else

    “If you will live like no one else, later you can live and give like no one else.” – Dave Ramsey

    Five warriors rose to greet the dawn of a new day.  The conditions were ripe for success.  The fee of admission today was to show up and being on the right side of the dirt.  According to legend, this rock filled hot potato Q went a little something like this.

    Swirly Q:

    COP: IC X 10, SSH, Don Quiote, Helicopter, Cherry Pickers

    Grab a rock and mosey up the hill.

    Cinco de Awesome:

    Round 1 – With rock 10 X curls, overhead press.  Run to tree and back.

    Round 2 – With rock 10 X curls, overhead press, squats.  Run to tree and back

    Round 3 -With rock 10 X curls, overhead press, squats, WWII situps.  Run to tree and back

    Round 4 -With rock 10 X curls, overhead press, squats, WWII situps, bench press.  Run to tree and back

    Pass the Q to Wheelbarrow:

    Mosey over to the playground.

    Trifecta – 3 Rounds of 5 pull-ups, 10 dips and a run to some random ass tree as long as it is green and has leaves, you know because we are in FOREST Hill Park in total darkness and vagaries here should do just fine.

    NA Run around the playground with a rock overhead or close to chest.

    Pass the Q to Hardywood:

    Super Four Corners – Snuggle up to the rock of success for a circumnavigation around the outside of all three tennis courts.  At each corner alternate 10 Hand Release Merkins or 10 WWII Strict Situps.

    Pass the Q to Goldberg:

    4 Rounds of bear crawl curb to curb in the cul-de-sac followed by an exercise.

    Round 1 &Round 2: YHC was in complete oxygen deprivation and forgot these.  So sue me.

    Round 3: 20 WWII situps

    Round 4: 10 burpees

    Down the hill to put up rocks and back to the flag.

    Numberama, namerama, YHC took us out.

    This was an absolute smokefest.  Way to crush it fellas.  Great to have Goldberg and Wheelbarrow in tow.

    The title comes from the great Dave Ramsey.  If there’s anything that that guy is, it is consistent.  The line “If you will live like no one else, later you can live and give like no one else.” is a testament to doing the hard work now, to make sacrifices today for the life you want to live.  As we’ve had a bunch of new guys over the last few weeks, this thought has kept coming up for YHC. How much would you intentionally sacrifice to have the life you want?  Would you be willing to “live like no one else” (get up early, go to be early, push yourself to the brink of vomit, not be good at something in front of your peers, get some random nickname, drink less, eat better, etc.) so that you can “live like no one else” (have a daily source of pride, clarity, focus and health in an environment whose only barrier to entry is that you show up, lose weight, have actual friends, etc.).

    It does not get easier, but it does get better.

    Be super,

    Hardywood

     

     

     

  • Get It All Out

    15 super studs went from the bullpen to the mound to come save the day.  It was 70 and sunny from the start.  According to legend it went a little something like this.

    Long mosey to the front of the Carillon for a COP certified to eliminate mumble chatter.

    IC:

    • 10 SSH regular, 10 SSH right leg up, 10 SSH left leg up
    • 10 Hand release merkins (HRM), 10 HRM right leg up, 10 HRM left leg up
    • 20 Mark Spitz
    • 20 WWII Situp

    Aaron Neville

    Mosey to the rusty cage.  Complete 10 pull ups (any means necessary) then run to the fire hydrant to comeplete 1 burpee.  Repeat this until 1 pull up and 10 burpees. Mosey back to Rusty Cage

    Color Me Bad

    All pax hang on the rusty cage.  The first man to let go begins hand release merkins in cadence.  As men let go they join in the cadence.  Bootleg and Shakedown were the champs with Vinny “don’t call me Testaverde” taking over the cadence and bringing in till 25 HRM were completed.

    Luther Vandross

    For a modified dora/triple check.  One man planks, one man runs from the stage up the hill and back, the other man starts doing burpees.  Rotate as a team until 100 burpees complete.

    Numberama, namerama, YHC lead us out.

    Now that is how you get it all out!!  WAY TO BRING IT FELLAS!!!!  This was a monster effort and YHC threw everything but the kitchen sink at you.  Absolutely awesome!! TClaps to Handshake for his second post! Vinny has got to get some kind of award for being the fastest person to go from FNG to grizzled veteran!  Swirly was done so fast with his elevens that there’s a 50% chance he went back in time.  YHC was greatly pleased to seen the pax sharing their burpees during Color Me Bad.  In addition to a genetic defect, this makes YHC’s heart enlarged.

    Go out there and be super fellas.  Normal is for chumps.

    Hardywood

  • Rapids, Rocks and Running….Oh My!!

    3 fleet footed warriors rose to greet the dawn of a new day.  As expected it was 70 and sunny.  We were on the move intent on seizing the day. According to legend it went a little something like this.

    Long mosey through the Forest Hill neighborhood and down the 42nd street stairs.  A little COP action.

    IC: SSH X 20, DQ X 10, Mark Spitz X 20, HRM X 10

    3 Rounds: 10 HRM, 20 Deep Squat, 30 2 ct Mark Spitz

    Native American Burpee Run to Reedy Creek

    Triple Check: Decline Merkins on a boulder, Strick WWII SU, run through parking lot up hill to Riverside and back.

    Mosey to The Real Hillcrest.  Lamp post 1 bear crawl, lamp post 2 lunge, lamp post 3 crawl bear.  Run the rest of the way up this never ending hill.

    Mosey back to flag and finish with 10 burpees OYO.

    Numberama, namerama, YHC remotely took us out.

    Moleskin:  Richmond’s finest took quite an interest in our tribe this morning. There were more passes than Brett Favre at cheerleading tryouts.  With this smaller crew and in an effort to keep it fresh, we got moving! YHC loves the James River and on the driver’s license field for blood type, YHC enters “river water”.  The crawl bear up The Real Hillcrest was no joke!  As has become standard practice, Sippy completed every last step!  YHC took a liberal intepretation as to exactly where the physical boundary of each light post was and generously gauged proximity. In the midst of the post workout mumble chatter and small group, YHC completely forgot to take us out.  YHC owns this and provides the deepest apologies.

    Major props to the great Vinny for posting 5 out of 10 days! Absolutely awesome.

    Congrats to TYA for his complete and total domination of his recent 100 mile quest.  We may have to do a special coffeteria for an in person back blast. Kind of like a poetry reading but not terrible.

    Keep on being super!

    Hardywood