Author: Whitesnake

  • 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.

  • If you come to Gridiron, all of your wildest dreams will come true

    A dozen warriors came to Gridiron this morning for a Whitesnake beatdown. No theme, no games–just some hard work, listening too much to Lighthouse, Attila doing his best Napoleon Dynamite impression and lots of burpees.

    Started with some warmups in the new pickle ball lot including SSH, Ukrainian Soldiers, DQ, Helicopters, Hammers, LBCs, Copperhead Squats, Arm Circles, Merkins and other stuff I don’t remember. Perhaps some sic num-chuk skills. Girls only want boyfriends who have great skills.

    Moseyed to the track (which Mr. Rogers already ran around a couple times pre workout) and did a triple check where the timer ran half a lap and the other two (spaced on opposite sides of the track) did Squats and then Hand Release Merkins.  Overheard White Deer asking Attila what he was going to do today.  Attila’s response of “Whatever I feel like I want to do, Gosh!” was rude.

    Moseyed to the parking lot and did what some call a star and others call a wheel. Four spokes of 25 count WW2, 2 count flutters, Merkins, and heels to heaven and a hub of 5 burpees. Start with 5 burpees and come to the hub for 5 more after each exercise. Total burpee count 25.

    Jog over to the covered bus loop for another triple check with new partners. Timer runs the triangle, partners to the poley thing (smokers) and the other does a pole sit with airpress.  Attila telling Salt Lick that “he has the worst reflexes of all time” resulted in Salt Lick responding with “Try and hit me Attila” and that ended the discussion.

    Worked our way to the basketball court for some elevens of Bobby Hurleys and Burpees. “Good idea” said Tatar and then asked how many and I repeated “Elevens” and he changed his mind on the idea. Started with ten Bobby Hurleys and one burpee on the other side of the court. 55 total of each. Most of us shot 100% (55 for 55) with our imaginary ball but Piglet only went 54 for 55 (got too fancy with his moves) and Lighthouse and Seymore went 0 for 55 as I still don’t know what they were shooting at. Seymore did not care and instead bragged: Oh yeah? Who’s the only one here who knows secret Ninja moves from the government? Total burpee count now 80.

    Moseyed to Pigskin’s Parkour area and when the 4 walkers arrived, we did 4 burpees (84 total) to Lighthouse’s request and Attila/Napoleon’s protest. After Attila was asked how the workout is going so far he responded with: “The worst day of my life, what do you think?” No Parkour today just a good place to wait for the six.

    Went to the front of the school and added a burpee for fun (85 total) on the way for Lighthouse. Then did two rounds of people’s chair (Elaines and milkers) mixed with balls to the wall (toe taps and Australians). Lighthouse’s love for burpees resulted in a loss of focus and a bloody knee after some bad Australian form. Almost broke his coccyx. “Freakin’ Idiot!” shouted Attila.

    Back to the parking lot with the runners doing 20 dips on the bleachers while we waited for the wounded walkers.

    Circled up for some Mary of reverse crunches, flutters, dollys and rosalitas and then time for 3 more burpees (88 total). We did not do the burpee count until coffee and it gave me regrets for not finding a way to add 12 more during the workout. Would have been some additional sweet jumps.

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

    Glad Limey joined us from Charlotte during his visit to Richmond for a graduation. Special coffeteria guests included Chum, Gypsy and Fireman Ed. Fireman Ed just wrapped up a big stage of his treatment and is feeling good. When the next scan comes in favorable, he can move to periodic scans and hopefully remission. And perhaps superpowers (throwing a football over them mountains?).

    Thanks for letting me lead.

  • Nobody makes me bleed my own blood!

    Ten noble warriors ventured to Heartbreak Ridge hoping to avoid the Ridge. After ten minutes of typical warmups, we instead hit the tennis courts for some dodgeball. Tatar and Mr. Rogers sat out and did their own exercises–due to some combination of injury, keeping teams even and recurring wedgy nightmares from 8th grade.

    We did best of 5. Team Fuddskinattilahouse vs Team Handfrogsnakarone. You get hit or your ball gets caught, you go to the designated area and do 5 burpees and then can come back. If no one from your team is left in the doubles court, you lose. After Handshake reminded us of the 5 D’s of Dodgeball, we began.

    Final result: Team Handfrogsnakarone won 3 via great dodging, dipping, diving, ducking and dodging. Team Fuddskinattilahouse won 2 by technicality–the other team still had ‘alive’ players but was getting balls off court. Were those details necessary? Is it necessary for me to drink my own urine? No, but I do it anyway because it’s sterile and I like the taste.

    We left the courts with enough time to hit the benches in the front of the school for two rounds of Bulgarians, dips and one round of derkins.

    Back to the flag for heels to heaven, flutters, lbcs and ten burpees.

    Christmas in July is coming soon but until then, there is the Memorial Day convergence at 7 at Tredegar and Pickleball starting the following Monday at Forest Hill Park. And don’t forget, I don’t think I’m a lot dumber than you think that I thought that I thought I was once.

  • WTF Attila??

    Six of us did some of Attila’s greatest hits but also ran ~ 3 miles because he was not here.

    We moseyed to the Wells Fargo for warmups and did his routine of SSH, IW, DQ, Arm Circles, Helicopters, DMH, Merkins and LBCs (sorry for APDs).

    Then ran to Flo’s parking lot and visited 5 light poles and did 10 HRM at each (50 total). Then did a 3X check of running, jump squats and Freddies.

    Ran back to the Wells Fargo and partnered up. One ran around the bank while the other did Heals to Heaven, then LBCs and finally Flutters.

    Made it back to Pocahontas in time for a little Mary.

    Attila only comes to WTF when someone is injured and plans to do a walking workout around the school. Thankfully, everyone attending is healthy and was ready to run in the humidity.

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

    Looking forward to Attila getting Respect at his Kettle Q tomorrow before coffee.

  • Five Hot Dudes

    According to the school alarm that our hotness turned off, we did the following:

    Warmed up near the front door with an assortment of exercises including SSH, DQ, Merkins, Helicopters, Reverse Crunches and Suzanne Somers. We then moseyed to the back picnic tables and did elevens–starting with ten dips, ran up the hill to the blacktop and did one Hand Release Merkin. That hill is no joke.

    Next we did four Abs corners in honor of our missing leader Tater: corner 1: 20 Heals to Heaven; corner 2: 30 two count Hammers; corner 3: 40 two count Flutters; corner 4: 50 LBCs. We did corner 1, then corner 1 +2, then 1+2+3 and then all four.

    With more time left, we ran to the bus loop and did a loop of 2 burpees at every tree or poll. 15-16 total stops.

    Moseyed back to the parking lot for a COT of a few exercises, including crunchy frogs, and stretching.

    CSAUP this Friday/Sat. Bluegrass Jam Saturday (www.rvabluegrassjam.com).

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

    The Deep is always open.

  • Straight up in ya!

    Eight was enough this morning for a trip through Henrico and 80s music history.

    7 started some SSH while waiting for Seymore to arrive and from there we went to the bus circle lawn for official warmups. We did some combination of Helicopters, Hillbillies, Dead man hang, Cherry Pickers, Merkins, LBCs and Heals to Heaven. From there we moseyed down the marshy hill to the street and headed to Nuckols farm. The pax were enthralled with half a story on the original farm and a fire until Gomer made it. After partnering up we did 3 rounds of 3 partner “touch a tree”, switching partners after 3 rounds. 1st round HRM, 2nd round Burpees, 3rd round WWII.

    Went across the street to a triangle plot of land, and did 3 corners of 20 squats, shoulder taps and SSH, prostitute style.

    Moseyed back to the marshy hill, got past the squish, and then did ten up and downs the hill to practice for Die Hard. Then went to the bus loop poles to do some Paula Abdul pole smoking. Ten pole smokers, lunge forward two poles, lunge backward one and repeat. Eventually went 4 poles forward, 2 poles back. Got about halfway down the covered bus pickup and then moseyed back to the start.

    The pax sadly could only name 2 Paula Abdul songs at first but during the rest of Mary, we remembered two more. Attila denied going to see Paula Abdul as a little kid. Not buying it. Mary consisted of LBCs, Flutters, a few burpees and Freddie Mercuries.

    Pax then got some homework to listen to the Bullet Boys. “Smooth up in ya!” is a classic.

    Good to see Pinto at The Deep as we did about 1.5 miles of traveling today. Prayers for Piglet’s family as kid number two comes tomorrow (either named Maggie or Paula Abdul, don’t remember). Prayers also for Fireman Ed, Roger Roger’s family and Fudd’s sister.

    Thanks for letting me lead.