Category: Richmond, VA

  • New Market Mailbox Burpees

    I requested to start a ”Hot potato” this morning even though Marmaduke, Honeymoon, and I had already decided we were going to do mailbox burpees. We have been talking for months about running and doing 1 burpee at each mailbox in the neighborhood (138 mailboxes) so what better time than a cool morning in July. Nancy especially liked the fact that it was trash day in the neighborhood so every mailbox had a nice smell to it.

    All completed with time to spare. Last 3 minutes did round of Mary.

    Wilson took us out.

    Shout out to Wilson for running 2 extra miles after the workout with his daughter. Strong work!

  • Roll Your Own

    The Hateful 8 descended upon UR Commons and its signature goose-poop. Since it is all about personal choice, varying routes and distances were had.

    Announcements:

    • TYA is officially sick of running

    Saab abides

  • The Perfect Beast

    Not quite 7 dudes showed up for a celebration of 7’s today.

    Start with count by 7’s with your legs up to 77, then return back down to 7

    Mosey

    COP — arm circles, DQ, hillbillies, Russian soliders, tempo merkins, ww2’s, wekins, flutterkicks, supermans, alternate oblique heel touches, pistol squats

    Perfect beast — like the beast but more perfect
    7 stops, 7 different exercises

    • mountain climbers
    • heels to heaven
    • AST’s
    • SSH
    • merkins
    • jump squats
    • and of course, BURPEES!

    To the Wall
    Line of Fire stump merkins 7 of them

    5 DK’s — run to the sidewalk and back
    5 DK’s — run to the road and back
    10 DK’s — run to the sidewalk and back
    10 DK’s — run to the road and back

    the end.

    Numbers, Names, Announcements

    NMS — 7/7 was the perfect day for the perfect beast. It was such a great morning, one could almost forget the torrential humidity and oppressiveness in the air. The PAX rocked it this morning. Helix had great form as always. Fabio was crushing it (but he is 25 so there is that.) All ended up better than they started today. Enjoy the number 7 today. It is the perfect number.

  • Lukewarm Potato

    Lukewarm Potato

    With such a plethora of AOs it seems the Q sheet isn’t nearly as full these days.  No problem, let’s pass the Q.  Here’s what transpired.

    Handshake

    Mosey to far Third Church parking lot.

    COP (IC)

    • SSHs
    • Dead Man Hang
    • Touch the Sky
    • Imperial Walkers
    • Don Quixotes
    • Inverted Scorpions
    • Merkins
    • LBCs

    4-Corners around perimeter of parking lot

    • Merkins x 10/ Squats x 15/ WWIIs x 20/ SSHs x 25
    • Reverso while dropping last exercise each corner, bear crawl short sides

    UpChuck

    Mosey to back Church lot

    Mega-Dora (See UpChuck for instruction)

    • 200 Merkins/ 400 Reverse Crunches/ 600 SSHs

    EF Hutton

    Burpee Road – Mosey down Silverspring Dr, 1 Burpee per SUV

    Cross Forest to Paris Dr

    Flutter Kick Road – 10 2-ct FKs per SUV up to Lindsay Dr

    Mosey to Grassy Circle

    Mary

    • Heals to Heaven
    • Crunchy Frogs
    • Freddy Mercurys

    Ring of Fire

    Numberama, Nameorama, COT

    MOLESKIN

    YHC arrived first to secure the AO.  UpChuck came next and greeted YHC saying “Most Improved Smell.”  No idea what to make of the comment, YHC gave the armpits a quick sniff before realizing UC was referring to Hardywood’s Saturday superlatives.  Thanks?  Handshake, fresh from the California Penal League, arrived third followed by the rest of the PAX, then Probation at 6:11.  First 3 got dibs on Q, Handshake started us off with some classics, UpChuck did his Harvard thing, YHC kept it simple with the lesser known John Denver tune Take Me Home Burpee Road.

    ANNOUNCEMENTS

    Home Run Derby Huguenot Little League – Tuesday

    3rd F Bible study Tuesday night 8pm, virtually – Spit Q

    Rumors of possible upcoming CSAUP maybe

  • Dora Monday

    6 Warriors posted in NM at Satans Hill to get the week started right!

    COP

    SSHs x 15

    Helicopters x 10

    Imperial Walkers x 10

    Jazzercise x 10

    LBCs x 10

    Merkins x 10

    Mosey to bottom of lot and Grab Coupon

    Dora Round 1

    Runner – 100 Curls, 200 Bench Press, 300 Squats

    Round 2

    Runner – 300 Curls, 200 Bench Press, 100 Squats

    3 Rounds of Parter work

    Runner goes and does 10 Jerkins, Partner does exercise till runner returns

    Overhead Triceps, Shoulder Press, WWIIs

    4 Sprints AYG!

    Rosalitas x 10

    Superman for 30 seconds

    Numberama, Namerama, YHC took us out!

    Prayers for HoneyMoons father, and Prayers for Nancy Lopez’s Mother!

    Duke

  • Holden Beach

    The daily workouts on vacation included a 4 mile beach run with 6 rounds of 10 reps – – Pull ups – Incline merkins – Dips !

    Beach running sucks on these ole legs but much cooler down there than on the road… Was a quick week but certainly relaxing with way too much ice cream. Look forward to seeing you dudes in the gloom – sucks working out alone…

  • Clearing out the cobwebs…

    Clearing out the cobwebs…

    Four Sons of Freedom posted to River Run to work off some of the holiday weekend carbo-loading. Here’s how it went:

    4s – down to the boat ramp at Robious Landing Park,

    • left onto the 1.5 mi White Bar trail,
    • side trip around the .22 mile Yellow Diamond trail
    • back onto What Bar and all the around to the boat ramp
    • mosey back to JRHS, take a right
    • mosey by the Swamp to Robious
    • Left back to Bettie Weaver ES
    • mosey around the school for time

    6s (Rosie) – same as above and add laps around the Swamp and other various mileage-adding detours; Tclaps for clearing out the spiderwebs on the trail for the rest of the pax

    Numberama, nameorama, YHC took us out.

    Announcements: HR Derby at Robious LL tomorrow. Can you do burpees with a mouth full of Big League Chew? I guess we’ll find out…

    Go get some!

    Doublemint

  • Old men walking & talking!

    YHC & Aisle 5 showed up to Off the Books to see we were the only ones willing to break the fartsack and attack the day!

    We decided ont he path and off we went. At one point the conversation was so deep, we really did not care what time we returned to the flag! I mean since noone else showed up…………….

    It was GREAT catching up with Aisle 5 and the coffee even tastes better when he is around!

  • In the cards

    Tricycle returned to F3RVA on Monday after along with his 2.0, FNG Animal – giving us four for the day. COP with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Helicopter, 15 x Russian Soldiers, 10 x Suzanne Somers (each side), and Arm Circles.

    Find nearby shaded grass for Deck of Death with Box Cutters for Clubs, Imaginary Jump Ropes (two count) for Hearts, Squats for Spades, and Merkins for Diamonds. Reps per card range from 2 to 14 (Aces). Did not check deck to determine if any cards were missing, but few, if any, are missing.

    Mosey to the school wall for Wall Medley. One guy runs into the school yard and back while the others hold People’s Chair. All take a turn running. Second round – 3 Donkey Kicks followed by Plank while taking turns running. Third round – Wall Planks while taking turns running.

    Stretching and COT and YHC took us out.

  • Tender Heart, Strong Principles

    And for the support of this Declaration, with a firm reliance on the protection of divine Providence, we mutually pledge to each other our Lives, our Fortunes and our sacred Honor. – Another group of middle aged men trying to take a principled stand.

    21 independent warriors arrived to greed the dawn of a new day. It may have quite literally been 70 and sunny on this most blessed day in which our colonies that have turned to states celebrate Independence from the Queen Mother and her misguided attempts at trying to control a few so she could control her fortune. According to legend and naughty Ben Franklin, it went a little something like this:

    Mosey to SW field.

    Hardywood COP: SSH X 20, WWII X 10, FC X 10, AH X 10, AHAC X 20, HRM X 20, Lunge X 10 and an Arm Circle for our little cat burgular in the sky. One is more than enough.

    Mosey To Pavilion

    DTH Bulls On Parade: DTH busted out his favorite jam, by that one english band that was pretty famous. If you guessed The Beatles or Rolling Stones you would be wrong. Hell, it’s not even flipping Oasis. May the lord have mercy on his soul, he chose the song Tub Thumping by Chubawumba. Whenever the chorus came on, do a burpee on the line: “I get knocked down, but I get up again.”

    Old Hundred Teen Slayer aka The Fresh Prince Sprint Show

    Bust into two teams based on your preference for Ginger or Marianne. This is a 10 round sufferfest that goes like this. Start at the pavillion, run to other side to complete exercises as prescribed. Run back to pavillion. Team that finished first gets a point for something that is akin to bit coin or a Schrute Buck.

    Round #1 100 LBC

    Round #2 90 SSH

    Round #3 80 2 Count Flutter Kicks

    Round #4 70 Squats

    Round #5 60 American Hammers

    Round #6 50 Carolina Dry Docks

    Round #7 40 WWII

    Round #8 30 Merkins

    Round #9 20 two count ball dippers

    Round #10 Burpees

    Mosey to NE field

    Slippery When Wet Triple Check

    Bust into teams of 3. The exercises for this classic are ball dippers and American Hammer Arm Circles. The real star of the show here was the timer, The Independence Hall Slip N Slide. Please see the great shots that our very own Shakedown took on Instagram, TicTac, MyFace, etc. There was so much style, that awards simply had to be handed out.

    • Slide Most Resembling A Boudoir Shot – FlatlineBest
    • Best Jim Abbott Impersonation – Double Mint
    • Best Supporting Headband – Fresh Prince
    • Most Physically Abrasive Slide To Come From Someone Who Has Landed An Actual Plane With People On It Without Killing Anyone – Roger Roger
    • Best Man Soaper – Upchuck
    • Most Improved Smell – EF Hutton

    Hard-e-Wood Shuffle Dora

    DTH just could not wait for everyone to get a hold of his wood. Here’s how this worked out; split back into the original teams. Each team gets 5 cabers. DTH gets one huge smile. Now for the Dora part. The exercises are done by all the pax who are not running with cabers. Exercises are done in cadence as a group. Cabers must be motion at all times.

    Excercises:

    100 HRM in cadence

    200 Reverse Crunches

    *1776 Burpees With Cabers

    **Unfortunately we only had time to finish the 200 reverse crunches.

    Mosey back to flag

    Numberama, Namerama, Flatline opened his heart and spoke the truth on his way to taking us.

    News: Puppy Pile is next Sunday from 7am – 8am at No Toll. The slip n slide may make another appearance. And if you were concerned that Seymour would be in his speedo, I can confirm his restraining order does not allow him to come that close.

    Moleskin: Gents, thank you so much for making the time today. In all seriousness, it’s a really important day. I appreciate you for showing up, showing your enthusiasm and not being silent.

    It’s as much of a time to celebrate as it is a time to reflect. The signers of the Declaration Of Independence were not perfect. Scratching just beneath what was taught to us in school shows that they were profoundly flawed men. Aside from the powdered wig and pantaloons, they were much like us. It would have been easier to be submissive to the largest military force the world had ever known. Most American colonists were opposed to a revolution of any kind.

    Perhaps they sensed what would happen is they remained silent and obedient. Tyranny unchecked knows no boundaries. The following sums it up pretty good and is often attributed to Thomas Jefferson “All tyranny needs to gain a foothold is for people of good conscience to remain silent.”

    So on this most wonderful of days, as you hold a cool beverage in one hand and an imported explosive in the other, pause for a moment to think about what is worth lending your voice to? What principle needs a champion in todays world? What thing are you wishing for some one else to do that you can and should be doing?

    Big cheers to you all.

    -Hardywood