Author: Hardywood

  • The Hard Rock Cafe

    Three amigos rose to greet the dawn of a new day.  It went a little something like this.

    COP: SSH, Imperial Walker, LBC, FM, Merkin X 20

    Easy As123: The exercises in order: pull-ups, burpees, WWII situps.  5 Rounds total.  Reps per round 5 10 15, 4 8 12, 3 6 9, 2 4 6, 1 2 3

    Triple Check: Runner, flutter kicks, jump squats.  To make this a little more fun the runner carried a  ran down the hill and back up.  Fun times.

    Rock N Roll, The Hard Way: Each man grabs a rock.  Starting at the top of the park, follow the service road down to the pond, go around the pond and all the way up the Hill of Ill Repute. Approximately 1.5 miles.  This run is to be completed while carrying a rock.  At each lamp post perform one of the following; merkin, squat, overhead press.  The first quarter of the run reps were to 10.  2nd quarter to 8. 3 quarter to 6. 4th quarter to 5.

    Ring of Fire – Strict WWII situps, Helga X 20.

    COT – Namerama, numberama, Swirly lead us out.

    Notes:  Helga is the name of Rosalitas dirty sister.  The Helga is a combination of Rosalita and Heels to Heaven.

    News: Flashdance is leading HHDH this month, see him for details.

    Get a shirt and karma for $25 at the Earth Day 5K. http://www.viridiant.org/event/2017-richmond-earth-day-5k-race-without-a-trace/

     

  • Over The River And Through The Woods

    “Pressure is a funny thing.  The wrong kind of pressure can make you buckle.  The right kind of pressure can make you stronger. The challenge isn’t to avoid pressure, it’s to chose the right kind.”

    9 warriors rose to the dawn of a new day.  The air smelled of pre-season tulips and southside domination.

    It went a little something like this.

    Mosey down 42nd to Riverside to the 42nd Street JRPS entrance.  COP IC – 20 SSH, 15 Imperial Walkers, 20 LBC, 6inches + arm circles forward, 6 inches + arm circles backwards, 10 merkins.

    3 Rounds of 20 dips & 10 decline merkins.  Upon completion mosey to bottom of the stairs.

    3 Rounds of 20 LBC, 30 Squats, 40 SSH & run to the top of the stairs.  Upon completion mosey down service road along the river.

    11s  – Captain Thors, Boo Ya Merkins. Upon completion mosey to Reedy Creek entrance and the base of Hillcrest.

    5 Burpees OYO run up Hillcrest.

    20 Merkins at the top of Hillcrest.

    Mosey back to flag.  First ones back burpee till all men are accounted for.

    Numberama, namerama, Fudd lead us out.

    YHC got the call from Toga to be a replacement Q.  Upon confirmation YHC desired to keep the theme alive of getting off campus at our established AOs.  Thanks for the entertaining the wanderlust and curiosity of YHC.  Most importantly, any day surrounded by good friends that is started hearing the sounds of a river and greeted with the sunrise can only be successful.

    It was awesome to see a big crew out for Batteau!  Thanks for coming in Phonics, Fudd, Upchuck and Slurpee.  Welcome back Love Seat!  You crushed it today.

    Be super.

    Hardywood

  • Clara Barton Got Nothing On Me

    5 fearless warriors sought to rise the dawn of a new day.

    It went a little something like this.

    COP IC: SSH X 20, Imperial Walker X 15, 6 Inch Snow Angel X 15, Merkin X 10

    4 Corners – Mosey to tennis court and complete four rounds of the following.  Merkins, Jump Squats, LBC, Freddie Mercury.  On round 1 do 5 of each exercise, round 2 do 10, round 3 do 15 of each exercise, round 4 do 20 of each exercise.

    Bear Squared – Complete two loops round the tennis court by bear crawling.  On the first loop perform 2 burpees in each corner.  On the second loop complete 3 burpees in each corner.

    Fiverrr – Complete 5 rounds of the following – 20 dips, 10 Captain Thor, 5 decline merkins

    11s – Start with 1 decline merkin, run up the hill and complete 10 WWII situps.  You know the drill.

    Mosey back to flag.

    Merkin Ring of Fire, 30 IC American Hammer

    Numberama, Namerama, Swirly lead us out.

    Moleskin:  Big shout to Wheelbarrow.  You absolutely crushed it this morning.  As a recent edition to the F3RVA tribe, you have made great strides.  YHC has come to believe that sippy cup spends his weekends consuming super foods and practicing perfect merkin technique.

    There are lots of running events in the coming weeks.  If you like loops see Toga, if you like mountains see TYA and the fans of vans full of sweaty men should also see TYA.  See Fudd for a great cause and golf.

    Be super.

    Hardywood

     

  • Dogpile Vacation – Hardywood Style

    “The sun, it does not cause us to grow. It is the rain that will strengthen your soul. It will make you whole.” Oh Hellos

    25 warriors rose to the dawn of a new day including two outstanding 2.0 female burpee slayers. We had clarity.  We had purpose.  We had a plan.

    It went a little something like this.

    COP – Mosey over to Byrd Park proper and gather by the lake. IC –  SSH X 20, Imperial Walker X 15, LBC X 20, Freddie Mercury X 15, Merkin X 10.

    Camp 1 – Mosey to pavillion near Maymont parking lot. Partner up and complete 3 rounds of the following – 10 Boo Ya Merkins, 20 Partner Leg Tosses.

    Camp 2 – Mosey to Hampton Road.  OYO complete 5 burpees.

    Camp 3 – Mosey to east Maymont parking lot to the halfway point.  To the entrance gate complete the following 10 Polar Bears & 10 6 Inch Snow Angels.

    Camp 4 – Mosey to Hampton Road and the Northbank Trail access point.  Complete the following.  20 Merkins, 20 Jump Squats, 20 two count flutter kicks.

    Camp 5 – Mosey down the trail to the service road.  Triple check -> Run, Balls To The Wall, Six Inches.

    Camp 6 – Mosey down access path just before the trail and all pax pick a spot on the railing.  IC 20 dips, 10 Incline Merkins.

    Camp 7 – Mosey up the trail to through the parking lot to the base of the hill.  Partner up and complete the following.  Partner carry 20 steps then switch places for 20 more partner carries.  Once each partner has completed a carry do 10 merkins.  Follow this success formula all the way to the brickhouse.

    Mosey back to the flag, numberama, namerama, Circle K lead us out.

    Moleskin – Way to work ladies and gentlemen!  It wasn’t until YHC began compiling the details of todays workout that the actual volume of work was recognized.  The distance covered was around 2.25.  Throw in a few laps on the Triple Check and we got in some work!  Fudd gets all the credit for todays F3 neighborhood expedition.  A few weeks ago he suggested we shake things up a bit.  Dogwood Dell is an awesome AO, but in the words of Thomas Jefferson “A little rebellion now and then is a good thing.”.

    YHC was presented with a new cultural norm this morning.  When you see the Q with a headlamp, best to get yours on as well.  Duly noted.  Welcome Backdrop.  Way to crush it this morning and many thanks for indulging in the endorphin laced Kool-Aid we like to consume around here.  If anyone says your workout like a girl. Thank them and share the legend of Cirle K’s 2.0s.

    News

    Feb 15th – HDHH (Hump Day Happy Hour) at Ardent.  See Lockjaw for details.

    April 24 Fudd is organizing a suicide prevention golf tournament.

    Running – Bel Monte TYA, Smokey Mountain Relay TYA, Ragnar Relay Toga

    Be super.

    Hardywood

  • Moby Dick

    “I know not all that may be coming, but be it what it will, I’ll go to it laughing.” – Herman Melville

    14 fearless warriors slayed the Thrusday FS and rose to the challenge of dominating this fine midweek morning.

    Now, the rest of the story.

    COP – 20 X SSH, IW, LBC, FM, X 10 Merkin

    Fantastic 400s – Complete 4 loops around the dirt track.  At each of the corners perform an exercise.  Corner 1 merkin, corner 2 WWII sit-ups, corner 3 squats, corner 4 dips.  On lap one perform 10 of each exercise.  Lap 2 perform 20. Lap 3 perform 30.  Lap 4 perform 40.

    Superman 11s – Partner up and complete 1 partner burpee at one end of the soccer field.  Run to the other end with partner and complete 10 Boo-ya merkins.  Back to the start for 2 partner burpees. Run again and complete 9 Boo-ya merkins.  Etc to completion.

    Mosey back to the flag.  Numberama, namerama, Swirly lead us out.

    Moleskin – Great job fellas.  TClaps go to Bleeder for not missing a beat upon his return, Swirly for SLAYING this workout and the the great Flashdance.  On the Fantastic 400s he crushed the workout.  Mublechatter was high this morning during the COP and subsided quickly once the work began.

    The title of the post came from an old joke “How do you eat a whale?”.  The answer is one bite at a time.  Doing some of the higher volume exercises is intimidating at first, but bit by bit progress is made.

    Also, YHC has only one other whale joke that would have been hard to come up with a title.  “How do you give a circumcision to a whale?” The answer is with four skin divers. Three summers at stand-up comdey camp with Gallagher and that’s the result.

    YHC will put in the permanent file that 11s are great, but partner burpees at a long time.

    News – The only podcast in the world that isn’t sponsored by Blue Apron or Freshbooks is out.  The F3 RVA chapter of the Order Of The Cincinatus has recorded, produced and shared with the world a podcast.  You can find it here – F3RVA Podcast

    CSAUP January 21st – Please confirm your attendance on the pre-blast.

    Share a Tent with Toga – Nothing to cause alarm.  Just a bunch of hot sweaty guys in the woods in short shorts in a tent.

    Be super.

    Hardywood.

     

  • Old Glory Debuts At Batteau

    Six local warriors and one southern ally slayed the FS and laid claim at Batteau.

    The Monday morning success habit went like this.

    Old Glory is a benchmark workout that consists of the following:  1 mile warm up run. Complete a half mile loop with four exercise sets.  Complete one exercise at one of four equidistant spots.

    The exercises are 20 merkins, 20 jump squats, 20 burpees, 20 WWII situps.

    With the group starting at precisely 5:30am, the exercises begin at the completion of the warm up mile.  This is an AMRAP workout, so as many loops are completed as possible until 6:00am.  Once that time is met, complete a cool down mile and back to start.

    5 Min of Mary – 50 IC LBC, 20 IC Freddy Mercury

    Ring of Fire

    Numberama, namerama, Swirly lead us out

    Moleskin – YHC has had Old Glory on the calendar since doing this at No Toll a few months ago. This is a solid workout to start the week and a great way to measure progress.  Sippy Cup slayed this workout.  He completed the most loops and stations today with 3.75. There will be another Old Glory in the coming months.

    Great to have Minecraft visiting from our friendly southern colleagues in Raleigh.

    CSAUP is this weekend 1/21. Please cancel any plans you have for Saturday afternoon.  You will likely be useless.

    Be super.

    Hardywood

  • 38 Special

    “If you don’t know where you’re going, you might not get there.” Yogi Berra

    This morning 17 pax comprised of 16 regulars and 1 FNG arrived to sunny and 70 weather for a little runnerama.

    The thang:

    This is a trifecta workout.  Each group ran the same loop 3 times.  The goal of this workout is to run each loop faster.  The objective is to learn pacing, discipline and grit.

    4 milers completed 3 loops of the following- L on Grove, L on Maxwell, L on Cary, L on Commonwealth. Loop was approximately 1.34 miles

    5 milers completed 3 loops of the following- L on Grove, L on Lexington, L on Cary, L on Commonwealth. Loop was approximately 1.66 miles

    6 milers completed 3 loops of the following- L on Grove, L on Roslyn, L on Cary, L on Commonwealth. Loop was approximately 2.0 miles

    Numberama, namerama and Marv led us out.

    Moleskin – Solid work gentlemen!  This is a favorite running workout of mine and a great way to shake things up a bit from just putting in some miles.  Great job McFly!  YHC mistakenly thought Sippy Cup had been recruiting from the UR track team. This was a solid effort by all.  YHC was enlightened by TYAs interesting choice in his media consumption as a young man and acute observation of grooming habits.  Perhaps not Smithsonian worthy content, but telling of the times none the less.

    News

    Plan on being at Dogpile tomorrow regardless of weather.  If you are snowed in, please wake up accordingly so you can run to the AO.

    1/21 CSAUP – Details are here.

    Be super.

    Hardywood

  • You Can Learn Alot From Mariah

    Complaining does not work as a strategy. We all have finite time and energy. Any time we spend whining is unlikely to help us achieve our goals. And it won’t make us happier.”
    ― Randy Pausch, The Last Lecture

    A pax of one paid the price of a lactic acid party to greet the new year.

    COP:  3 mile run with the M.  Mosey to NBHS football field for a date with the Giant Ass Tire.

    100 Yard Tire Flip – Complete the following circuit until the Giant Ass Tire has been flipped end over end 100 yards, from one end zone to the other.  5 tire flips, run to opposite end zone, 10 merkins, 15 Thor Sit-Ups (combo WWII sit-up, American Hammer), 20 squats.

    100 Yard Burpee ladder – Start at one end zone and run to the 10 yard line and complete 1 burpee.  Back to the goal line and on to the 20 yard line for 2 burpees.  Back to the goal line and on to the 30 yard line for 3 burpees.  Etc. till completion of 10 burpees at the opposing goal line.

    Run Out The Clock – Do the following exercises until across the field until the other side is reaching.  10 lunges, 10 In Cadence Flutter Kicks.

    Numberama, namerama and Hardywood lead us out.

    Moleskin:  This sucks to do by yourself.  However, YHC was determined to do this workout and do it the right way. After watching Mariah Carey bomb her New Years performance, YHC took this as a lesson.  If you plan on faking it, you are better off just not showing up. Nothing good comes to those who mail it in. Also, a flesh colored unitard looks good on no one.

    Be super.

    Hardywood

  • Raised In The Lion’s Den

    “Decide what to be, and go be it.” The Avett Brothers

    A pax of 1 rose to the call of action for a sacrifical beatdown of gratitude for the year 2016.

    The thang

    COP: 4 mile run with the M.

    The Beast:  Exercises were Sippy Cup Merkins, squats, burpees, heels to Rosalita, Texas Hammer, Sippy Cup Merkins.  Starting at one end of the New Boston High School football field run to the 25, 50, 75, goal line, 75, 50, 25 yard lines (all the way down and all the way back).  At each yard marker perform six of the perscribed exercise over the course of 6 exercises.

    Cinco es Bueno:  5 rounds doing 5 reps of each of the following 5 exercises; flipping a giant ass tire, box jumps on the giant ass tire, dips on the giant ass tire, decline merkin on the giant ass tire, burpees and a short run.

    Homage to Swirly: On each of the 18 steps in the NBHS bleachers complete ascending incline merkins.  On row 1 complete 1 incline merkin, row 2 complete 2 incline merkins, etc to row 18 and 18 merkins.

    COT – Mosey to flagpole in front of school, namerama, numberama, Hardywood lead us out.

    Moleskin:

    Remember the scene in Castaway where Tom Hanks finally starts talking to himself with no one around but a volleyball?  It’s getting to that point for YHC.  YHC is calling out reps, shouting encouragement and making all kinds of weird breathing noises.  YHC is ready to be back in the friendly biosphere of the RVA mothership.

    “Raised In The Lion’s Den” is a line a Grateful Dead song, Minglewood Blues.  The flag pole at NBHS is surrounded by Lion statues, as that is their school mascot.  It seemed appropriate at the time.

    News:

    Seriously, start getting ready for the January 21st CSAUP.  See Swirly for details.  Those who can afford a day off on Monday to recover should schedule one.

    Be super.

    Hardywood

     

     

  • No. White. Flags.

    “That’s what dads do.  They past the best of themselves on to their kids.” – Steve Gleason

    After nearly summer time Texas temps yesterday, the winds of the plains came back with a vengence.

    The thang:

    COP – Four mile run with the M.

    Worlds Worst 11s – The exercises were an Air Bud Merkin (both hands off the ground at the top of the merkin) and a weighted Texas Hammer.  This is a WWII sit up with a 10 lb weight, at the top of the sit up, perform a one count American Hammer.  10 Texas Hammers/1 Air Bud Merkin, 9 TH/2 ABM, etc.. 1 TH/10 ABM. A short run was included between rounds.

    Fantastic Fours – The exercises were SSH, merkin, weighted Texas Hammer (10 lb), weighted squats (35 lb) followed by a short run.  There are 4 rounds total.  On the first round do 10 of each exercise.  Round 2 do 20 of each exercise.  Round 3 do 30 of each exercise. Round 4 do 40 of each exercise.

    5 Minute Burpees – Starting the timer at 5 minutes complete 5 burpees in the first minute, 6 burpees in minute 2, 7 burpees in minute 3, 8 burpees in minute 4 and 10 burpees in minute 5.

    Namerama, numberama, Hardywood lead us out.

    Moleskin – YHC must reiterate doing this by yourself is the worst.  Today’s title came from one of the finest examples of a man to ever walk the earth.  If you don’t know the story of Steve Gleason , drop what you are doing and get familiar with him.  While a star special teams player with the New Orleans Saints he was diagnosed with ALS.  His story is a lesson for the rest of us.

    My theme for 2017 just might be NO WHITE FLAGS.

    Be super.

    Hardywood