Author: Whitesnake

  • Hot and Deep Potato

    Some Q confusion resulted in the great 8 doing a hot potato this morning.

    I started with a bus loop lap and warmups of SSH, Copperhead Squats, Ukrainian Solders, DQ, IW, LBCs, Heals to Heaven and Merkins. Then we moseyed to the back, bear crawled up the hill and did some four corners.

    Ran to corner one for 25 HRM, ran back to home. Ran to corner one, bear crawled to corner two for 25 squats, reversed traveling method home. Ran to corner one, bear crawled to two, bernied to three and did 50 LBCS, reversed traveling methods home. Ran to corner one, bear crawled to two, bernied to three, crab walked to four and did 5 burpees, reversed traveling methods home. Warned Blue Moon during the 3rd corner route that he was next.

    Blue Moon took over and took us to the swings for a Quadruple Triple-check. Timer did a lap, then the other three did some combo of Swing Pumps, HRM and Heals to Heaven. Three rounds.

    Fudd took us back to the start for some Mary: Box cutters, Hammers, LBCs and time.

    Daville/Dapile 2.0 event this Saturday while Gridiron is at Lake Anna.

    Great to have Pigskin back!

    See you in the gloom!

  • 19 on the 19th at the Bridge

    17 from the greater Richmond area spent their morning at the Bridge with 2 residents. Thank you everyone for the big numbers!

    According to the two dogs who took part in almost every exercise, we did the following:

    Warmups: SSH, Jazzercise, IW, Ukrainian Walkers, Helicopters, Copperhead Squats, LBCs, American Hammers, Flutters, Merkins and finished with 5 burpees.

    Double Quarter Pounder, splitting the blacktop in 1/4ths. First round: 25 Merkins, 50 LBCs, 75 one-count Mountain Climbers, 100 SSH: Bernie back between each exercise. Second round: 25 HRM, 50 Reverse Crunches, 75 Squats, 100 SSH: Bernie back between each.

    Triple check time with timer running to the end of the blacktop while partners rotate through flutters and hammers.

    Partner up for 5 bro-burpees. Some good form, some eye rolling. Keep your partner for three rounds of 20 partner leg tosses.

    Finish with a Beast, warm down style. Exercises includes, 6 helicopters (36 total), 6 two-count jazzercise (30 total), 6 squats (24 total), 6 arm circles forward and backwards (18 each), 6 WW2 (12 total), 6 Merkins.

    Circled up with one minute left on our six for holding feet six inches off the ground (really only 45 seconds worth).

    All followed by bad coffee and good fellowship at the Bridge, and almost everything good at the Cumberland Diner. The food and service was great.

    I was super proud of the Gridiron participation today until we spent an extra 20 minutes at Cumberland waiting for four knuckleheads trying to divide their check in four. The Diner’s NetZero dial-up did not help matters but that was not the main issue. Lesson learned…

    You are all now trained to lead the Bridge. Congrats. Pick a Saturday later this year and get Upchuck to hold it for you. If I can get 17, I promise you won’t be alone.

    Thanks again for showing up from North of the Wall, South of the Rivah and Westhoe and for all the drivers. My wife’s mini-van survived despite the six smelly pax and the giant speed bump that autographed the undercarriage.

    Buckets and Lynx were glad to see us and participate, and that is really all that mattered. Great work by everyone!

  • Just another brick in the village

    Seven supreme athletes not named Brick went to West Broad Village in search of brick.

    We ran to the entrance off Three Chopt and did some warmups and then went exploring for brick intersections, many with circles in the middle. There were ten. We celebrated 5 of them with 10 burpees each, 1 with 20 monkey humpers, 1 with 25 WWII, 1 with 20 two count flutters, 1 with 20 jump squats and 1 with 20 HRM. The Pax were not as impressed as I was with the beauty of these intersections. I will need to take them back there again.

    After that fun we ran north to Broad street and took the nice path in front of Trader Joes. We then went South on John Rolfe and took the path to Short Pump Park. Ran to end of the path, took a nice whiff of dog piss and shit and then turned back. Headed to the flag for roughly 3 miles total.

    We found lots of brick but no Brick. But it did get me to text him when I got home.

    Hope to see you. Yes you, at the Bridge on Saturday. Reach out to me for a ride!

  • SWING SWING SWING

    Ten warriors met for coffee and did a workout beforehand just for fun.

    After some warmups, we partnered up, split up into 5 groups and did a circuit of 5 exercises I forced into a S.W.I.N.G acronym. One group started at each exercise and then rotated.

    Swings (20 count, 3 sets)

    Windmills (6 each side, 3 sets)

    Iron Lunges: slow 3 count lunge (10 each leg, 3 sets)

    Nice and slow curls-slow 3 count curl (15, 3 sets)

    Goblet Squats-slow like Copperhead squat (20, 3 sets)

    After the 3 sets we did a lap and each group rotated to the next exercise.

    Taking many of the exercises slow makes them more impactful.

    This was originally going to be 6 groups to make it SWINGS so after the original circuit was done, we got together we did 3 sets of Sit and press (10/15/20 count–with ten count in between). The 20 brought some mumble chatter for sure.

    The windmill is new and I did not teach it very well. Will bring it back again and teach it better. Here is a good video to help.

    “https://www.youtube.com/watch?v=SzFNJhGz8YI“

    I brought an FNG now named Blackout (works for Dominion). And he will be at Currahee tomorrow even after spending time talking to White Deer this morning..

    Thanks for letting me lead. Please join me at the Bridge on the 19th!

  • No AC Talk

    Handshake hid this morning so Roger Roger could not talk about air conditioners for 45 minutes like he did at Circus. The seven who showed up did the monthly Brocode run.

    We also learned that way before there was the Richmond “gun hole”, there was a Pinto hole. Whether there is video of him falling backwards in concrete with a suite on while holding his dog is unknown.

    Most did coffee afterwards and the smart ones did Iced Coffee. Gypsy also showed up for coffee which was a nice surprise.

  • Double Late Fees

    Another WTF Q from the Spring and another fine. After a stop at the Roger Roger cement pad warmup area off John Rolfe, Roger Roger took us to West Broad Village again for an assortment of exercises. Don’t remember much else. Is the fine bigger if you are the site Q? Yes, says the Upchuck book of rules. 40 burpees owed.

  • Late Fees

    Roger Roger had his chance to post this but soon after his Q was in surgery and recovery. This workout was a giant 4 corners in WB Village. I don’t recall the four exercises so will pretend it was 1000 burpees, 800 WW2s, 1200 Merkins and 1 flutter kick. I do remember we did it twice. Guessed who was there–if missing or you should not get credit, let me know.

    Late fee is ten burpees per backblast.

  • Frogs and Snakes living in harmony

    A dozen of Richmond’s best got together for their own rendition of “We Are The World”. As many of you know, there comes a time when we heed a certain call and when the reptiles and amphibians must come together as one.

    Senor Frog moseyed us to the outfield and we did an assortment of warmups in cadence including SSH, DQ, Copperhead Squats, Merkins, WWII, LBC, Scorpion Kicks and probably others.

    He then led us to the blacktop of 2 rounds of four corners. 25 count the first go around of merkins, LBCs, squats & pickle pounders and then a second round picked by the unoriginal Pax of merkins, LBCs, arm circles (Upchuck with some originality) and squats.

    The Q was then handed off to me and we hit the softball infield for some running of the bases-3 PAX as a home plate timer of ten burpees who then relieved a group at first base of monkey humpers and they went to second base to relieve a group doing WWII’s and then they did the same for a group of third base flutterers who went home to do the burpees. Each group did each set of exercises once.

    Then it was time to hit The Ridge. We did Elevens starting with ten HRM at the bottom and one jump squat at the top. Senor Frog forgot to rake the newly mowed hill. Our bodies soon picked up most of the grass clumps. After we were soaked to the bone, we hit the track for an Indigenous Peoples Run. After 3/4 of a lap, instructions were required as 2-3 people running to the front at the same time seemed to be the norm. That’s not how its done people. Instead of 5 minutes of Mary, we did another lap correctly. 1.7 miles total today!!

    Announcements: July 4th convergence at Atlee High School, 7AM. Reach out to Corned Beef to help. July 19th the Bridge is back. More details to come in July. Sign up for Breaking Bread!! Oyster and Upchuck have more details. Finally, Dry July is coming, mainly because of the cool rhyme and also to challenge yourself to take something out of your life that you probably don’t need anyway–alcohol, social media, Handshake.

    There’s a choice we’re making, at F3 we’re saving our own lives, its true we’ll make a better day, just you and me!

  • Trail Day

    Five of us did all the trails, two did some of them, three walked around Falconbridge and Raintree. All ten made it back to Godwin and most did coffee. See f3rvadogs.org for what the three dogs did.

    Kayak/Canoe Wednesday at 5AM at Huguenot Flatwater.

    The Bridge Saturday July 19.

    In the heat of the day
    I hang my head down low
    And hide my face from the sun
    Through the light of the day
    Until the evening time
    I’m waiting for the night to ccccome

  • 16 getting lost in the woods

    On a beautiful Thursday morning, 16 warriors came for the best coffee in Richmond and also got a workout.

    We circled up at the regular starting point and met a FNG Mark. He was invited by the missing Gomer Pyle. Despite the raucous crowd, we did some warmups of SSH, Copperhead Squats and DQs. Then we rifle carried to Fudd after he showed up and circled up again for some more warmups of Ukrainian Soldiers, Arm Circles & Cherry Pickers. We rifled carried further to back of the school and circled up one more time for LBCs and Merkins. We then made our way to the steps and path typically only used on Fridays at Currahee.

    Everyone was asked to find a tree to the right of the path. We did 11’s of a tree-sit with overhead presses (yes Gypsy, we eventually did a kettlebell exercise) and merkins. After we all got ticks, me waiter carried to the neighborhood and did a triple check of swings, curls and a runner as timer.

    We waiter carried the other arm back to the woods for one stupid round of balls to the tree and toe taps. No one fell or broke a tree but I did not want to take that risk again so we rifle carried back to the school.

    We circled up for a 30/10, 20/20, 10/30 Lindsey of Goblet Squats and SitnPress. We rifled our way closer to coffee and did 20 lawn mowers (ten each arm) and 20 overhead pulls on the curb. One more rifle carry past the coffee and to the flag and 5 burpees to finish.

    I asked Gomer to introduce Mark but after a brief silence, Mark introduced himself. He owns the Ironworks barbershop in West Broad Village after a career that included the Navy and Capital One. After a quick deliberation, we welcomed Manscape to the Pax. Also great to welcome Magnum PI to Circus after his first AO yesterday at the Crossing.

    Announcements: Kayak/Canoe next week June 18th at 5AM and Huguenot Flatwater. Salt Lick will finally get to take the Kayak off his car!! July 19th I am leading a group to the Bridge–please join me!! More details to follow when we get closer. See Slack for Magnum PI’s fundraising request for a mission trip to Peru in July.

    Thanks for letting me lead.