Author: Whitesnake

  • 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.

  • Baseball is ninety percent mental, and the other half is physical

    Four warriors and one bad softball player met at WTH for some punishment following a 0-2 beating last night for my Christ Church Episcopal softball team.

    We moseyed the long way to the Short Pump Park softball field and did some warmups in left field foul territory. Then we did a set of long suicides from foul line to foul line using the 4 light polls as markers.

    After that run, we went to the diamond. My team did not get around the bases enough so we made up for it today. Man at first doing Monkey Humpers (switched to Squats for round 2&3), second base doing HRM, 3rd base with Flutters and Home plate doing ten burpees as the timer (switched to 5 for last round) and then runs to first to relieve person at first base and send them on to relieve person at second and so on. We did it once, twice, three times and were out.

    We ran north to SPES and Salt Lick thought we made it back to Pocahontas already. Sorry Salt Lick. We continued north until we saw Mr. Rogers car(s) and headed east to Nissan and then back to John Rolfe and all the way back to the flag. One loop of the bus loop still only got us to 2.6 miles. Just like my softball team, I failed! It’s like deja vu all over again.

    Announcements: Pickleball Mondays at Forest Hill Park. I am leading the Bridge on 7/19, please consider joining me.

    Prayers for Roger Roger, Fireman Ed and Fudd’s sister Mary.

    And remember, when you come to a fork in the road, take it!

  • It’s okay when it’s in a three-way

    Attila & Seymore joined me this morning for some sweaty fun. Not sure where our Goochland & Pork friends were this morning and Attila also felt lonely without his headband brothers. But that’s ok, it’s better in a Deep three-way.

    We warmed up our bodies in the parking lot then went exploring in Greengate. Took a left at the Adirondack chairs and did a triple check of HRM, Jump Squats and a ~50 yard run and back.

    Then we took a left and found our way back to the Bridge to Nowhere. Did some bear crawls or crawl bears down the hill, moseyed to the bridge, did some lunges with a helicopter until we reached the babbling brook (lots of helicopters today but not the kind from the song), moseyed a bit and then went back to bear crawls. We eventually followed a gravel path all the way to an apartment/condo complex off Broad across the street from the Aldi. We did ten merkins and then came back to Greengate with some similar exercises and moseying. The path in the woods went further West and one day we will see where it goes.

    Went back to the school, did a brief pole sit and then 20 smokers. Headed back to the start for some stretching. 1.5 miles distance total.

    And all of that was okay, ’cause it was in a 3-way
    It’s quite clear when you see the instant replay
    Maybe two is enough, that’s what they’ll say
    But we’ll say “Hell no,” 1-2-3 way

    Lunch at Joeys tomorrow (Tuesday) at noon. Summer Tour continues tomorrow too. Check Slack Fitness channel for the stops this week. See you soon in the gloom.