Category: Richmond, VA

  • Triple Triple

    15 Of RVAs finest showed up at No Toll this morning! Fun occurred!

    COP

    Helicopters

    SShs

    DQs

    Imperial Walkers

    Copperhead squats

    Merkins

    LBCs

    Scorpion Kicks

    Mosey to back field

    Triple Check – Round 1 – Runner, Decline Merkins, WWIIs

    Round 2 – Runner, Incline Merkins, Box Cutters

    Round 3 – Runner, Dips, Pole Smokers

    Mosey to parking lot

    Sprints, 30 yards toughly, 6 Sprints AYG

    Mosey to basketball court

    Dora Suicides – 100 Squats, 200 LBCs

    Circle up – APDs, Rosalitas

    Back to the flag

    Numberama, Namerama, YHC took us out!

    Prayers for Wilson’s friends whose child has a brain tumor. Lots of unspoken prayers as well.

    NMS

    Great morning in the gloom. Amazing mumblechatter as Hardywoods animal collection continues to grow. Also a little friendly competition as Long Pole attempted to catch Fresh Prince on the sprints.

    Gents lean on your brothers as needed! We are living in uncertain times but we do have one thing that’s consistent and that’s each other’s support. Reach out if you need it!

    Duke

  • Diamonds and More at Punisher

    YHC came in hot this evening to start the afternoon fun….so hot, having the wife’s car, did not have gloves for this hot beat down…where is Emoji when you need him. ‘Moj’ if you read this hope to see you soon brother! So I grab the gear bag and mosey to the clearing in front of the school:

    COP

    Start with 20 SSH, 10 DQ(real slow for a good warm up stretch), 20 4ct American Hammers, 30 LBC’s, 10 scorpions, 15 reverse scorpions and 20 Merkins.

    THANG

    We start with 7 of diamonds 4 corners. We start with 7 burpees at Corner 1(C1) then run to C2 7 burpees, run to C3 7 burpees, return to start (C4) 7 burpees. Immediately run to 14 lunges (7 each leg) repeat at other corners to C4 then 21 merkins at each corner to C4 then 28 squats at each corner to C4. We start to descend the count to 21 overhead claps at each corner to C4 then 14 reverse lunges(7 each leg) at each corner and finally 7 dry dock merkins at each corner.

    Next we dump out the bag contents of bands ranging from 20lbs (lateral raise), 30 lbs( tricep extensions), 40 lbs (Bicep Curls) and 50 lbs (Bench Press) with 4 people present this was perfect and we spent 2 minutes excercising, then rotated stations until we completed all four stations.

    Finally we had some time for Donkey kicks and wall sit one of YHC favorites at the end of a work out. We do 3 rotations where we kicked for 30 seconds, slow count wall sit for 20 (about 30 seconds), 25 DK’s, then slow count for 15, then 20 DK’s slow count for 10, we run a lap to flush out our legs.

    Mary

    We circle up for 2 minutes of stretching, then Namerama, numberama. YHC took us out.

    Moleskin

    We discussed upcoming events and a possible workout followed by Dot’s back inn for some Fellowship F next month, look for a preblast coming up for the date. We also discussed the Kayak workout coming up Wednesday morning at 450am(start time). Check out preblast for this neat event.

    Always an honor to lead gents, have a great week as we crushed Monday…Cheers, CB

  • That Was a Prostitute, Not a Ho.

    Three chiseled veterans shoved off the lure of the Fart Sack for this week’s version of the Batteau Hot Potato. Temps were sunny and 70. With neither a watch nor a Swirly in sight, the Pax christened the dawn with:

    A brief Mosey to the near lawn for an UpChuck Q:

    SSH’s x20
    Swirly’s Dead Man Hang x10
    IW’s x10
    Hillbillies x10 (with flair x5)
    FKs x20
    LBCs x20
    HRMs x10

    Mosey to the Tennis Courts to perform a Prostitute (always come back to the same corner):

    Corner 1: 10 WWIIs
    Corner 2: 20 merkins
    Corner 3: 30 Reverse Crunches
    Corner 4: 40 Monkey Humpers

    Pax go to corner 1, perform the exercise, then return to home base and perform 1 burpee. Then, restart, but this time go to Corner 1, then Corner 2, then back to Corner 1 and to home base. Repeato and extend by an additional corner on each round.

    Do not touch any trees.

    Flip it to Flatline:

    Mosey to the Stone Basin for a Triple Check. 20 step ups (each leg), 40 monkey humpers, and 60 SSHs. Between each round, run up the Hill of Ill Repute (YHC thinks that’s what it’s called) to the lamppost. Circle the lamppost.

    Do not touch any lampposts or trees.

    Mosey to the Lake:

    Merkin Lake. 5 merkins at each lamppost around the lake. There are 142 lampposts (YHC lost count)

    Flip it to Hardywood:

    Mosey up the stone stairs.

    Triple check:

    First man does squats with a stone.
    Second man does dips.
    Third man runs to the telephone pole, circles the telephone pole, then runs down the stone steps to the landing, then back to the top of the steps. Rotate.

    Do not touch any telephone poles, lampposts, or trees.

    BTTF for 3 MOM. Flutter kicks (Vinny style), LBCs, Flutter kicks (regular), and maybe something else.

    Announcements:

    YHC would like to have a nice family vacation this week. Let there be peace on earth, and let it begin on Wednesday at 4:00 p.m.

    There are some folks in need of healing. Let’s have their backs.

    NMS:

    Some days just start right. Today was one of those. Good morning with 2 fantastic friends, a good workout, and an overall good time. Thank you, gentlemen.

  • Glad That’s Over

    Four strong hit the trails for 7-8 miles, depending who you ask. It was miserable, we finished and that was that.

  • Spider Run Pre-blast Route

    UPDATED: Sharing this route early so planned runners can review prior to the wee morning hours. Routes below with a few map pictures. It should be light enough to run the trail, which is about 1/2 a mile in total. The trail has recently been leveled nicely with fill so it shouldn’t be a danger to anyone, and provides a route I can’t recall us running to date.

    Everyone Start: bat cave, across bridge, head east/downriver to trail head entrance 100 yards from bridge on left

    4 milers: Take the trail straight towards the river (see map below where it’s labeled Richmond, VA 23235), turn left at the intersection on the trails and follow the trail under the bridge over to the Huguenot Flatwater parking lot. Exit onto street at far end of the parking lot away from the river, turn left on road and the next left will send you back home on the bridge.

    5 milers: before taking the trail head entrance, turn right up Oxford and then veer right onto Arrowhead up to Cherokee. Return back down to Riverside and the trail head entrance is on your right across the street. See 4 mile finish above.

    6 milers: complete 5 mile route up above Oxford and Arrowhead to Cherokee before coming back down to take the trail entrance. Run the trail as described in the 4 mile route, and then upon exiting the Huguenot Flatwater parking Lot continue heading upriver/west on Riverside Drive to Waumsetta, turn around at Waumsetta and head home.

    Trail portion of route where everyone finishes:

    5s and 6s, before taking the trail entrance, take a right on Oxford and then Arrowhead up to Cherokee and return back down to the trail entrance across Riverside.

    6s: After exiting the trail, take a right on Riverside and run to Waumsetta, return back to bridge and home

    -Singer

  • Hey Coach!

    9 svelte gentlemen got together for the Breakfast Club run seeking refinement to their bikini season offering. Typical route down Cary and Boulevard to DogPile and Back.

    NMS – Humid today. Man that run really sapped everyone. Including DogPile, my tracker shows 7.5 miles. Really strong work everyone. Post workout, YHC likely replenished a full gallon of water, minus the coffee impact.

    Great discussion of Outcome Based Coaching (pending Hardywood TM) and the distinction and evolution of our understanding of the distinctions in our careers and live events. Most help books start with a problem definition and we verbally wrote Chapter One, including an outline of topic coverage for the rest of the book. Here’s the trick- until Swirly publishes the book, you have to be on the run and keep up with him if you want an early preview. Really interesting stuff. The most important thing is that everyone needs coaching – a trusted advisor to talk things over with for an outside perspective.

    My challenge for the PAX is to think about where you go for this, and what do you do to coach others.

  • Apocalyptic Rainbow Promise

    10 heroic he-men gathered in the gloom to start a new week in the right way. To the best of our memories, here’s what happened:

    COP: Mosey to the bottom of Lindsay Ct. Deadman hang IC // helicopters IC // DQs IC // Imperial Walkers IC // Copperhead Squats IC // LBCs // Crabcakes (interrupted by paper delivery person) // Merkins // Peter Parkers // Picklepounders // Elbow Plank // SSHs 21s // 5 Burpees

    Up the Hill: Parter up. P1 runs up to the top of Lindsay Ct and back. P2 performs lunges. Flipflop when P1 returns. // Round 2: Bear Crawl // Round 3: Broad Jump Burpees.

    Mosey down Forest Ave. to middle Third Church parking lot

    Flora (Dora + coupon): Grab a coupon and a partner. 100 Derkins on coupon // 200 LBCs // 300 Squats with Coupon.

    Head-Shoulders-Knees-and Toes!: Everyone grab a coupon. Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. 10 Count IC x 10 plus 1 more for fun! Mosey back to TES

    Final COP: Flutter Kicks IC // Alabama Promdates IC // 10 Burpees OYO.

    Numberama, Namerama, YHC took us out.

    NMS: Great to have so many at Hoedown today. During mumblechatter in the parking lot, we caught a rainbow sighting in the western sky. If you don’t know, a rainbow is a meteorological phenomenon that is caused by reflection, refraction and dispersion of light in water droplets resulting in a spectrum of light appearing in the sky. It’s also a promise from God that he will not destroy the earth. A welcome promise for a new day in these crazy times! SYITG.

  • Monday Mix

    6 Men rolled out of bed to get their week started at Satans Hill!

    COP

    SSHs

    DQs

    Helicopters

    Imperial Walkers

    LBCs

    APDs

    Scorpion Kicks

    Arm Circles

    Dora – Runner – 100 Merkins, 200 Squats, 300 LBCs

    Love Hill – Runner , Lunge, Bear Crawl, BROAD Jump Burpee – Repeato

    Parking lot tracers

    Coupon Circle – Curls, Trips, Chest, Dips, LBCs, WWIIS, Side Lunges

    Mary

    Numberama, Namerama, YHC took us out.

    Prayers for Honeymoons Dad, Nancy’s Mom, and Rosetta today

    Duke

  • A beautiful day in the neighborhood …

    A beautiful day in the neighborhood …

    Three gloom warriors shed the fart sack to get the week started right at River Run. Here’s how it went:

    4s: up Twin Team hill, thank the lady walking her dog for the supportive comments, right on Brigstock and right on Mt. Hill around to Brigstock again. Left on Brigstock and take Ellesmere to Glendower – 3/4 of the Powderham Loop and back to Twin Team (downhhill this time!!) and BTTF.

    Numbers, names, YHC took us out.

    NMMS: even without bear crawls or burpees or mankillers, that Twin Team hill is a beast no matter how you slice it. Was great to catch up with Bullseye and Wedding Singer – tclaps to Bullseye for collecting YHC’s shovel flag last week when YHC had to jet IMMEDIATELY after the run due to a confluence of Starbucks and Metamucil. Have a great week gents!

  • SOJ Inaugural PuppyPile

    An extraordinary THIRTY gloom warriors posted this morning to our SOJ inaugural PuppyPile at NoToll, with a few brave men outnumbered at least 3-1 by a veritable herd of adventure-energized 2.0’s! An entirely intimidated DTH noted perfect conditions – sunny, 70 degrees, 0700 – and off we went!

    The THANG:

    Basketball Court Warmerama COT:

    • F3 Welcome & Disclaimer
    • SSH x10 IC
    • DQ’s x10 IC
    • Copperhead Squats x10 IC
    • Merkins x10 IC
    • LBC’s x10 IC

    Playground DORA:

    • Partner/Team Up
    • Running partner runs to top of playground ramps, slides down, and returns to teammate(s)
    • Stationary Partner(s) complete:
    • x50 Merkins
    • x100 WWII’s
    • x150 Monkey Humpers

    GUTBUSTERS:

    • Mosey to pavilion (carry smaller kids)
    • En route transfer bricks from the DTH-mobile to the Field
    • Circle up at the Pavilion
    • Play the Ghostbusters theme song – SSH to the beat, then drop for a Merkin whenever “Ghostbusters” repeated

    Bears & Bricks:

    • Mosey back to the Field
    • Split into 2 teams
    • As a team move your brick pile from the side of the field to half way out, then back again
    • Dad’s Bearcrawl with Bricks in hand and a 2.0 riding on their back wherever possible

    FRISBEE FIVES:

    • Frisbee is thrown by a 2.0, first kid to get it calls an exercise for the PAX to complete x5 reps, then that 2.0 get to throw the frisbee
    • Lots of merkins, squats, burpees, and sit-ups called

    Slip-n-Slide:

    • Hardywood rounded up the gang and had everyone doing Merkins, Squats, or Sit-ups while everyone took at least one turn getting their best move on the slide

    Mosey BTTF for COT:

    • Counterama # 30
    • Namerama
    • YHC took us out in Prayer

    NMS:

    • Holy moly, and I thought regular F3 workouts were fun! This was AMAZING!!! Such great energy this morning with all the 2.0’s absolutely tearing through the exercises. Many thanks to Seadoo for bringing a speaker (which YHC had forgotten) so we could do the Gutbusters musical number, and of course hats off the Hardywood for bringing that awesome Slip-n-Slide back out for our grand finale today. Also big shout out to the Honeydew Crew who policed up the bricks after COT. Not surprisingly, the watermelon was a huge hit, and YHC is thinking we’ll be seeing more of the watermelonorama for YHC’s summer Q’s to come. And keep tuned – we will be doing this again in August! SYITG!