Category: Richmond, VA

  • Brookmont bridge run.

    Four fearless flyers formed up for a mosey around the west end. Four milers familiarized and found their way around Raintree. Five milers tackled the smallish but magically timed hills in deep run park and on Brookmont in Crown Grant.

    NMS. Apparently the return of DTH at the Forge was a hit. The pax loves some burpees.

    Like other things uniquely / quirky Richmond like an airplane tail sticking out of a gas station, etc. I’m has a covered bridge that belongs in Vermont. It’s a fun sight to see.

    Prayers for brother Profit who was in a bad accident last J. He stayed at the Duke hospital with cracked vertebrae and a broken sternum. His M is down there to bring him back as soon as they can. Stay strong Profit!

  • Everything is looking Rosie

    3 drivers and a runner pulled into the Watkins ES parking lot this morning for a Doozy Q

    Mosey to JRHS parking lot 1 for COP

    DQ’s, Helicopters, Dead man Hangs, Cherry Pickers, Imperial Walkers, Inverted Scorpion Kicks, LBC’s

    Mosey to the Swamp

    Home side bleacher 4 corners

    Up bleachers corner 1 – 10 Incline merkins, Across bleachers corner 2 – 20 Dips, Down bleachers corner 3 – 30 Decline merkins, Across bleachers corner 4 – 40 incline plank jacks

    Stay on bleachers

    Elevens – up bleachers 10 inline merkins, down bleachers 1 Dip and so on

    Mosey to the field

    Suicides 25, 50,75, 100 exercises are 25 -American Hammers, 50 – Rosalitas, 75 – Hello Dollies and 100 – LBC’s

    Indigenous people run around track last person does 3 burpees and goes to the lead

    Mosey to Watkins basketball court

    Calf Raises, 20 inside and 20 outside. Man Killers followed by 5 burpees

    Mosey to bus loop with about 4 minutes remaining. Curb crawl indigenous people style

    BTTF

    Numbers / Names YHC took us out

    NMS:

    First DRH and Flange made there way out of the Gloom yesterday and today Rosie made an appearance, bring on the Gumbo

    Now that the reigns have been loosened we are starting to get bigger showings at the AO’s and things are looking a little more normal

    Welcome back Rosie

  • Horseshoe

    POG started us out with a little warm up and passed the Q to Honeymoon.  I took the PAX straight to the Horeshoe for some love…..

    The thing:

    Horseshoe back and forth on the long path 4 total times

    1st – 5 burpees and run to the other end

    2nd – 5 burpees and 10 merkins run to the other side

    3rd – 5 burpees, 10 merkins and 20 squats run to the other side

    4th – 5 burpees, 10 merkins, 20 squats and 30 mountain climbers run to the other side

    5th – 5 burpees, 10 merkins, 20 squats, 30 mountain climbers and 40 crunches run to the other side

    6th – Reverse the above and drop the last exercise at each end until you are just at burpees!

    Strong work in the heat and always happy to lead a great group of guys!

  • Monumental Run

    15 strong came out to endure some early summer heat and exercise.

    Short route – negative splits. East on Grove, north on Arthur Ashe, east on Monument. Turn at 23 minutes, back in 22.

    Long route – heard a couple different versions, TYA didn’t want to think so he went east and came back west. Swirly and BT ran the long Carillon route YHC believes.

    Gears – somewhere and return.

    Today’s route was designed to obtain some peaceful reflection on the events of the past week or two while visiting a few of the sites the way F3 does it, with vigor and purpose. Hope everyone enjoyed their morning exercise.

    Congrats to Bleeder for completing 100 miles in a month, and for TYA, Lug and others making their way across Tennessee. Impressive.

    -Singer

  • Almost a VQ

    Rosetta showed up strong ready to take the on the gloom to find a lonely number of one. Don’t worry Rosetta Hermie then YHC then POG had fought off the fartsack and rolled in a few minutes late. Rosetta had started COP and the PAX fell in line.

    Rosetta led through a triple check (with x2 pax) of Pull-ups box jumps and run. Then mosey to rock corner. Do some seriously questionable burpee/rock curl-press tri’s. Then some more . YHC jumped into the mix on Q (mostly because he was fearful POG would take and do more burpees. 4 corners of 10x merkins/plank jacks/WWII’s/flutter. Back to lot for variety of runs. Time. YHC took us out. Great job setting pace POG and Rosetta. Hermie way to push through.

  • Sparky Tabata!

    Sparky Showed up to lead a Tabata Beatdown.

    8 round, 8 Circuits 20 Seconds on 10 off.

    Broad Jump Burpees

    Curls

    Windshield Wipers

    Merkins

    Jump Squats

    Overhead Press

    Ball Slams

    Shoulder Taps

    Fun was had by all

    Wilson took us out!

  • Feeling Hot Hot Hot

    4 Davillians with all 4 Qing a Hot Potato Q.

    This is how it went down

    Trout’s Q

    Warmup – Lap around the school

    COP (ALL IC) – Arm Circles, Helicopters, Scorpion Kicks, LBC’s, Windshield Wrappers

    Mosey to the track

    Sign Stop – Completed one lap around the track start first with broad jumps, 5 burpees at Sign #1, Lunge to the next sign, 5 more burpees, rise and repeat to signs #3 and #4.

    Yard Sale’s Q

    Mosey to the sign the school

    Touch a Tree – Partner up, 6 rounds of touching a different tree while other partner does Balls to the wall

    Wilt – Lap around the blacktop stopping for 50 LBC’s, then 50 Heels to Heaven, and 50 (2ct) Flutter Kicks. Rinse and Repeat

    Spit’s Q

    Mosey to the playground

    Mini Dora – 50 Pull-Ups, 100 Merkins, 150 Squats (modified to 100 for time). Partner does a lap around the playground

    Opus’ Q

    Mosey back to the SF

    1 MOM – SSH AMRAP

    Numberama, Namerama, Announcements, then Opus took us out

    MOLESKIN

    Summer is here for sure! Temps have been in the 90’s the second half of this week so Gloom has truly been Sunny and 70. The breeze was a nice relief today.

    Mumble Chatter today focus around the return of sport or the lack of it from MLB.

    ANNOUNCEMENTS

    • 4 of July Convergence is in the works. Sure pre blast will be out soon
    • Pre Father Day special workout at The Creek Friday the 18th. YHC will send out details soon

    SPIT ON THAT!!

  • 90s Mania

    Time to go back to the way back machine to see what happened on Monday, in the virtual gloom! The EB Games was fresh out of neon everything so YHC settled on a 90s soundtrack to play during the beat down instead. Enjoyed the humor of listening to Bonnie Tyler, Sir-Mix-a-Lot etc. during the 530am gloom!

    COP

    • SSH
    • Russian Soldiers
    • Cherry Pickers
    • Hello Dollies

    THANG #1 (The Michael Jordan)

    This was the Wilt Chamberlain, adjusted for the 90s, so we did reps based off of the most points His Airness ever scored in a game:

    • 69 LBCs (followed by 1 minute mosey)
    • 69 Squats (mosey)
    • 69 Flutter Kicks (each leg) (mosey)
    • 69 Lunges (34.5 per leg) (mosey

    THANG #2 (Tabata Coupons For The Movies)

    1 minute on, 20 second rest of the following:

    • The Lion King
    • “It’s a man baby!” (Manmaker Merkins)
    • John Cusak squats (think Say Anything)
    • “We’re not worthy!”
    • (Detroit Bad Boy) Pistons

    Rinse and repeat all 5

    THANG #3 (11s)

    • 10 Burpees
    • Da Bears crawl 10 paces
    • 1 Air (Jordan) Donkey Kick
    • Crawl bear back

    Numberama, Nameorama, Announcements, YHC took us out

    NMS

    First time doing a “theme” Q in the virtual gloom. Went well, excited to bring this one to the in person gloom soon. At some point YHC audibled the burpees to merkins which may have only made it worse!

  • Last day of Spring?

    3 Cyclists and 4 runners met up for Sunday Fun. The weather was beautiful for running: 60F and no humidity. The trails were still rather empty, just a handful of runners and mountain bikes. 2nd F at ETs.

  • Diamond Track

    YHC was motivated to get back into the fold of F3 after over a month of Sheltering in place saw the Q was open and decided 7 of diamonds up and down was in order and here is how it went down.

    COP

    Mosey from Flag to court area near playground next to track.

    20 SSH, 10 DQ, 10 Imperial Walkers, 10 Russian Soldiers, 20 LBC’s, 10 reverse Scorpions ,., 10 scorpions and 25 merkins.

    The Thang

    Mosey to track for 7 of diamonds using the start of the curve of the track and staying together as a PAX and performed in each corner 7 Burpees , 14 4ct, flutter kicks, 21 merkins and 28 squats. We continued by going down with 21 WW2 Sit ups, 14 lunges and 7 Plank Jacks.

    Mary

    YHC has been riding the Peloton bike at home for the past month of sheltering in place and at the end of all work outs they have cool down and stretch options that they highly recommend so we mosey back to the flag for the final 7 minutes and stretch, perform some flutter kicks, slow Alabama prom dates, and quad, hip and calf stretches.

    COT

    We talked about families getting back out, what will the new normal be for awhile and Marco Polo took us out.

    Great working out with you gents, see you in the gloom….Cheers, CB