Category: Richmond, VA

  • The Socially Distant Q

    Arrived to find Twin Team empty other than some of Chesterfield’s Finest. 5:30 hit and YHC was solo other than Jake. He left before he could be EH’d. Solo Q was the soup d jour so on and away! According to the confused Bettie Weaver employee it went something like this:

    Mosey to basketball courts for:

    COP

    • Nancy Kerrigans
    • Jazzercise
    • Helicopters
    • Don Quixote
    • Low Scissor
    • High Scissor
    • Merkins

    Mosey to playground sets for

    THANG #1

    Four Corners (four playgrounds?) prostitute style

    • 10 Pullups (Jerkins)
    • 20 Incline Merkins on the park bench
    • 30 Sumo Squats
    • 40 WW2s

    Mosey to hill adjacent to baseball fields for

    THANG #2

    11s with burpees and Heels to Heaven

    Then run the long way around and mosey BTTF

    NMS

    • If there is no backblast, did it actually happen?
    • Many thanks to all the PAX who have pushed YHC. If this had happened earlier in the year, YHC may have just left at 5:30.

  • Doormat or Fence Post

    3 glorious studs arose to greet the dawn of a new day. According to legend it went a little something like this.

    COP

    SSH x 20, Deadman Hang, WWII X 10, AH X 10, AHAC X 20, HRM X 10, DQ X 10

    Mosey to baseball fields

    Triple Check: Runner circles the bases. Exercises are burpees and dips.

    Simuldora: One pax at each end of the track. Both start the same doras. The timer is when the runner reaches the exercise spot. Exercises: 100 merkins, 200 WWII, 300 alternating squats.

    Modified Curb Crawl: Start on one side of the field. Complete 1 merkin. Bear crawl to the other side of the field. Complete 2 merkins. Bernie Sanders back to the start and complete 3 merkins. Repeato up to 5 and back to one.

    Mosey back to flag.

    Numberama, namerama, YHC led us out.

    News: Tomorrow is the July 4th Convergence at No Toll. 6am to 7am. Be ready to bring it!

    Sunday July 12 7-8 is Puppy Pile.

    Notes: If you haven’t read the Declaration of Independence in a while, it is worth doing so. The founding fathers weren’t perfect or motivated exclusively with the purist of intentions. But they were a great example of what happens when your principles and the rules don’t align. Do yourself a favor and read this inspired text.

    https://www.archives.gov/founding-docs/declaration-transcript

    A personal favorite and certainly relative selection

    Prudence, indeed, will dictate that Governments long established should not be changed for light and transient causes; and accordingly all experience hath shewn, that mankind are more disposed to suffer, while evils are sufferable, than to right themselves by abolishing the forms to which they are accustomed. But when a long train of abuses and usurpations, pursuing invariably the same Object evinces a design to reduce them under absolute Despotism, it is their right, it is their duty, to throw off such Government, and to provide new Guards for their future security.

    Something we can all learn from the formation of this document; you must have a personal line in the sand so that when your principles are tested, you have made clear far in advance what events you will tolerate and those you will not. Men who have no specific boundaries are prone to endure suffering. To endure suffering with no end in sight and not actively participate in your own rescue is a fast way to die slowly. This applies to your job, your family, yourself and your city. If you aren’t clear on what is acceptable and what is not, you are inviting the hysterical and tyrannical to use you as doormat to their irrational endeavors. Doormats get walked on, fence posts set boundaries. Which one are you?

  • The MURPH!

    The MURPH. YHC doesn’t really need to explain, but after the last one Nancy &YHC attend at Dog Pile, it might be needed.

    Run 1 mile

    10 rounds – 10-Pull Ups(oyo), 10-Merkin(in cadence) & 15-Squats(in cadence)

    Run 1 mile

    Yup – that easy all together and always a good time.

    YHC has been…………well lazy this week. Maybe just resting in anticipation for Hardywoods 4th convergence? Yup – thats it!

    So, the MURPH was just what was needed to get me out of the fart sack!

    Rosetta & YHC started and BOOM POG shows up mid first round. We rotated leading each round as normal, but what was not normal was the sound coming from Rosetta! Thought he was having a stroke at first, but nope he was practicing French……..POG and I laughed a bit but he continued. He speaks like 10 languages (YHC might be exaggerating, but French, Spanish, Arabic & English) is what I know of. Internally YHC laughed every time I heard 3…………..watch the video. I could not get past 3 again.

    POG took us out and he took off up Satan’s Hill to get his .5 mile in to complete.

  • “Timberwolf, Party of 2?”

    2 warriors of the gloom came out and got better at YHC’s favorite AO. According to the dump truck driver emptying an empty dumpster, here is how it went down.

    Mosey to bus loop for

    COP

    • SSH
    • Imperial Walkers
    • Arm circles (small and big)
    • Cherry Pickers
    • Flutter Kicks
    • Rosalitas
    • Merkins

    Mosey to the track for

    THANG #1 (DORA)

    Partner 1 runs from bleachers to other end of track and back

    Partner 2 does:

    • 100 Pistol Squats
    • 200 Merkins
    • 300 Peter Parkers

    Over to the lush well kept football field for:

    THANG #2 (BEAST LIGHT)

    Run forwards out, Bernie back for all sets of exercises:

    • Jump Squats
    • Inch Worm Merkins
    • WW2s

    BTTF, had a couple minutes so we did 5 Pandemics

    Announcements: July 4 Convergence at No Toll, Puppy Pile at No Toll on 7/12 at 7am

    PeeDee took us out!

    NMS

    Great to catch up again with PeeDee. Excellent weather this morning. Glad we were both their to push each other. That VQ is coming before you leave!

  • Happy Friday on a Thursday

    On the eve of our Nation’s independence day weekend five morning warriors arrived at Mary to find that no one had the Q. Bodos stepped up and took the potato and we all moseyed on over to the blacktop for some much needed stretching.

    It went down like this… some Swirley bend over and touch your toes stretching to begin, Donny Q’s, Helicopters… YHC’s memory is failing on the rest of the warm-up exercises as the Independence Day weekend beverages are already in play.

    YHC feeling insipired volunteered to take the potato… and apparently the BB too. Moseyed over to the far corner of the blacktop for Hindenburg BLIMPS. It went down like this. Six rounds, start with ten reps of an exercise in each corner of the blacktop, running between each corner. Second round, change the exercise and increase the reps by 10, so 20 exercises in each corner running between corners, and on up to 60. First exercise was burpees, second round was air squats, third round was side straddle hops, fourth round was YHC forgot, fifth round was team effort merkins, each person took ten merkins for a total of 50 at each corner, sixth round was mountain climbers.

    Passed the potato on to Handshake for a modified five person Dora. Two people doing dips, two people doing wall sits, and the last lone ranger timer ran to pull up bars and did 5x pull ups. Did that for 3 rounds.

    Potato got passed then to Hitchhiker, for what was a very tough exercise… Moseyed over to the tennis courts, starting on the baseline bear crawls to the net, 10x walk out merkins, then polar bears to the opposite baseline, 20x LBCs, then polar bear back, 10x walk out merkins at the net, and bear crawls to the baseline.

    But we still had 2 minutes left, so Hitchhiker was kind enough to pass the hot potato on to Pucker for the final round. Ran up and down the baselines and karaekoed along the net, for all five tennis courts. Final mosey back to the flag.

    Numbers and names to round us out and, Pucker took us out with some kind words. YHC took the BB since the Hindenburg Blimps took up 90% of the time. Great work this morning gents.

  • Mumble Chatter Welcome

    A fab five joined forces to throw around some KBs of varying weights this morning.  It was muggy, but spectacular.  Here is how it went down:

    • COP
      • 25 invisible jump ropes
      • 10 dead man drops
      • 15 IW
      • 15 helicopters
      • 20 merkins
      • 80 LBC
      • 20 APD
    • Lucky bus loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Curls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • High pulls (4x)
      • Lunges (3x)
      • Halos (2x)
      • American hammers (1x)
      • Run the bus loop
    • COT with YHC taking us

    Today was an ideal workout for White Deer.  Minimal cardio, maximum opportunity for mumble chatter.  Targets included YHC’s minor explosions between the legs and Byproduct’s wedding planning and less than manly KB weight.  All good.  Great to have a fuller PAX back in the fold.  Solid work by these men. A moment of thanksgiving for YHC.

    T-claps to White Deer and Johnsonville for being socially responsible and wearing masks when they carpooled to the AO.

    God is good all of the time!

    Attila

  • Homestead

    9 stud muffins rose to greet the dawn of a new day. According to legend and the unemployed staff at the on demand hugging company “We’re Just Friends” it went a little something like this.

    Long mosey to far side of the school

    COP: SSH X 20, Lunge X 20, WWII X 15, FC X 15, AH X 15, AHAC X 15, 7 burpees OYO

    20 & 06

    Starting at the first of 7 light posts, complete alternating sets of 20 merkins and 6 of a prescribed exercise. Light 1 20 merkins, Light 2 6 squats, Light 3 20 wide grip merkins, Light 4 6 WWII, Light 5 20 shoulder tap merkins, Light 6 6 Lt. Dan, Light 7 20 HRM

    Mosey to Giant Stairs

    There are 7 stairs. Complete 14 count of a prescribed exercise on each stair. 4 rounds total.

    #1 Box Jumps

    #2 Dips

    #3 V-Ups

    #4 Incline Merkins

    Mosey to well kept soccer field; shoes off for freedom loving Americans

    Alternating jog and sprint as prescribed by The Q

    Mosey back to flag

    Numberama, namerama, DTH led us out.

    Prayer requests: Please keep Alibis family in your thoughts and prayers.

    Welcome Snots: Snot’s birthname is Eddie. He is cousin Eddie to Bone Thug. If we didn’t name him Snots then it was going to be Ruby Sue. Welcome Snots. Snots had not seen Bone Thuge in about a year. He was so impressed with Bone Thugs slender figure he asked if we gave him a tape worm.

    News: July 4th Convergence at No Toll. 6am – 7am. DTH and YHC have the Co-Q. There will be teams, there will be fun, there will be competition. There will be no broken bones you bunch of old farts. Fact; if your July 4th injuries are related to hurting yourself at a workout for old guys instead of blowing off your hand with fireworks from South of The Border like a real American, then you will have to drive yourself to the ER.

    **Updated: The following Sunday 7/12 there is a Puppy Pile at 7am at No Toll. Bring the little ones and show them their old man still has it. To be sure we can keep up the illusion, there WILL BE ABSOLUTELY NO MOUNTAIN BIKING. Mountain biking has wreaked such havoc among the pax that the CDC is now requiring all F3 men to wear helmets at all times. This is a safe spot fellas, there will be no helmet shaming. Helmet up boys, we are in this together. #nogginstrong

    There are whispers that the 2020 HR Derby is being negotiated for a possible date of Tuesday 7/7 on the fields behind Robius Middle School. Apparently Gumbo is trying to live out some fantasy in which he brings a childhood crush onto the field. Rumor has it that he had a HUGE crush on one of the cast members from League of The Own and as luck would have it an agent of hers is some how connected to him through some legal contacts. He said it was the hot one that made his pre-teen Gumbo pants go crazy, but would not give YHC any specifics until all the details were nailed down. Any way, YHC really hopes to finally meet Rosie ODonnell in person.

    Moleskin: My oldest 2.0 turns 14 today. Some key numbers for the workout were 07 02 20 06 14. She is one of the best things that ever happened to my M and I. May I be wise enough to see the world through her eyes and a good steward of her gentle spirit. God bless our kids and the incredible patience they have with our flaws.

  • New Cougar

    Three studs gathered for some sweat and salvation at WDog on this glorious 70 and sunny morning. According to legend and local balladeer Elliot Yamin, this hot potato beat down went a little something like this.

    Hardywood starts it off

    Long mosey in front of The Carillon.

    COP: SSH X 20, CS X 10, IW X 10, WWII X 10, FC X 10, AH X 10, HRM X 10

    Mosey to Rusty Cage

    Triple Check: Pull ups, Jerkins, run to fire hydrant

    Pass to Bodos

    Mosey to the bottom of Pipe Loop

    Another Triple Check: Run Pipe Loop, bear crawl forwards and backwards across street, dips on the rock.

    Pass to Hitchhiker

    Long Mosey back to flag

    5 minutes of mary

    Numberama, namerama, Bodos led us out

    Prayers for Hitch and his family. His kids are making the transition back to day care and our prayers are for a smooth transition.

    Prayers for Bodos as his leadership will be put to the test tonight as he leads a dialogue for his entire congregation on how to use the current challenges of the day as an opportunity for growth, community and compassion.

    News: July 4th beat down. 6am at No Toll. Bring it.

  • Ol Pat Henry

    The liberties of a people never were, nor ever will be, secure, when the transactions of their rulers may be concealed from them. The original Hanover Hype Man, Mr. Patrick Henry.

    9 stud muffins gathered in the gloom for a reportedly perfect 70 and sunny. According to legend it went a little something like this.

    Mosey to the soccer field that was simply inviting to be used.

    COP: SSH X 20, Lunge X 20, 5 burpees OYO, WWII X 10, FC X 10, AHAC X 20, HRMRL X 10, HRMLL X 10

    Escalating Four Corners: On each of the four rounds work your way to the corresponding round/corner and repeato on the way back to the start. Corner 1 5 Burpees, Corner 2 15 HRM, Corner 3 30 Jump Squats, Corner 4 60 2 count flutter kicks

    Double Dora: Break out into teams of three. There are two exercise stations, one on each side of the field. The timer is the runner going between the stations.

    Merkins X 100

    FC X 200 two count FC

    LBC X 300

    Mosey back to flag.

    Ring of Fire

    Numberama, namerama, YHC took us out.

    News: July 4th is apparently a really big deal in Hanover. They take their fireworks and tomatoes very seriously. Also fun on the 4th of July is the F3RVA Convergence at No Toll. 6am start for an hour long beat down declaring indepence and counting appendages before they are blown off later in the day. That’s what she said.

  • MegaBeast returns

    The Q sheet was open last night and since YHC has struggled to get out of bed early in recent weeks put his name down to ensure accountability. Running has been my theme of the past few months so why not subject the PAX to a couple miles of fun. Bullseye put in some early EC since he had to leave early, tapped out just in time to avoid the last 2 rounds of the beast.

    Felt a little rusty on the opening but since we had all regulars we jumped right into it with some SSH and helicopters, that was enough warm up so we went to the track.

    MEGA Beast was introduce a couple years ago and rarely comes out, kinda like Sally… Using the full track, 6 reps at the 100, 200 and 300m marks and around to the start before turning around and going back for 6 more at 300, 200, and 100, a full 1/2 mile for each round. Squats, Plank Jacks, Merkins, Monkey Humpers, WWII and Werkins. The PAX crushed it today and we had some extra time for some randorama on the fields. It is no NoToll but that is the best that Midlo Middle field has ever looked and felt.

    Great work today gentlemen, almost 4 miles covered. Felt good to get back out and lead, thanks for indulging the run heavy workout. Good pace today set by Rosetta taking the outside lane for a few extra steps around the track. Don’t ask Doozy to do too many tile floors, that’s a little out of his lane for now.

    July 4th Convergence – NoToll 6am – DTH and Hardywood are taking control

    July 12th – NoToll Puppypile – DTH has the Q