Category: Richmond, VA

  • Forged in Fire

    6 smelting professionals joined together to try to Forge the perfect workout

    COP

    DQ’s, Helicopters, Cherry Pickers, inverted Scorpion kicks, Scorpion kicks, Copper Head squats, Snake Bites (right then left legs)

    Mosey: Show Bone Thugs some of the finer parts of this AO

    To the landing area at the back of the school, Box jumps to the top

    Man Killers followed by 5 Burpees

    Mosey down the stairs and back to the second parking lot from the top

    Ball or Chain: 10 of each exercise after each one run a lap with a burpee on the opposite side unless you have the ball or chain

    American Hammers, Ball Dippers, Hand Release Merkins, Scrunchy Frogs, Ball or Chain, WWII, Squats, Mountain Climbers, Hello Dollies, Jump Squats

    Back to the flag via balance on the breakers, bear crawl up each hill all the way to the top above the flag parking lot

    Numbers / Names YHC took us out

    NMS:

    YHC did not have plans to take a tour of the AO this morning but with this being a first time at The Forge for Bone Thugs YHC modified the plan and did a quick tour. We did not get to DTH’s favorite starting point and take the light pole ride back up but we can see that next time.

  • A lonely bell

    One lonely kettlebeller showed up on a crisp morning to throw some iron around.

    • COP
      • SSH x 20
      • Helicopters x 10
      • Imperial Walkers x 10
      • Don Quixotes x 10
      • Arm Circles x 10 small, 5 big, revers
      • HRM x 20
      • Flutterkicks x 20
      • Lunges x 20
    • 4 Corners ladder
      • Start at one corner of the parking lot do 10 thrusters then run a lap
      • Farmers carry to next corner do 10 thrusters + 20 lawnmowers (10 each arm), run a lap
      • Farmers carry to third corner do 10 thrusters + 20 lawnmowers + 30 WWII w/ KB, run a lap
      • Farmers carry to final corner do 10 thrusters + 20 lawnmowers + 30 WWIIs + 40 goblet squats, run a lap
    • Dora
      • 100 KB swings
      • 200 merkins
      • 300 halos
      • Since there was no partner, YHC did 10 sets of 10, 20, 30 with sprint from one end of parking lot to the other end in between each set
    • Numberama, namerama
    • Notes:
      • This was the first lone workout for YHC, hopefully the last!

  • The Blue Pill

    With nary a bear or a Honeydo in sight 4 early risers took the blue pill whether they needed it or not.  Here’s what happened:

    Mosey to the church patio. 

    COP

    • Dead Man Hang
    • Copperhead Squats
    • Standing Rockettes
    • Arm Circles
    • Suzanne Somers
    • Heals to Heaven
    • Merkins

    Mosey down River to Westham, right on Club Vista, left on College, right on Westhampton to the Greek Theatre

    Up and Down

    R1 – 18…1 Dips

    R2 – 1…18 Box Jumps

    R3 – 18…1 Reverse Crunches

    R4 – 1…18 Incline Merkins

    Mosey back to SF (a Monkey Humper or two sprinkled in)

    Mary

    • Freddie Mercurys

    Numberama, Nameorama, COT

    MOLESKIN

    Two takers of the red pill returned to find out what would be unlocked by ingesting the blue pill.  Honeydo promoted the affair, but then fartsacked.  No word yet to his whereabouts.  Good to have LJ out.  Kubota prefers the blue pill.  The green pill next week is 45 minutes of bear crawl, wondering if Kubota will show.  Handshake enjoys the mystery of the gloom, but seeing the sun rise during a workout adds a little something extra. 

    ANNOUNCEMENTS

    Memorial Day Murph, home base is DogPile, annexed AOs TBD

    Virtual Happy Hour today, 6pm, see Slack 2nd F

  • Who’s the Q

    Spider Run – splits – out of campus up two big hills over to Honacker to Patterson down Patterson and back = Boom ! Thanks to Sabbski for explaining the route – TYA launched early but made the route call .

    Great morning for a run – good job guys way to push !

  • A Day Late

    Tuesday Sparky made an appearance in the gloom and brought sandbags for coupons! It hurt!!

  • Wait for Me!!

    YHC broke out of the fart sack very late and was running about 3 minutes behind. As YHC rounded Wilson’s corner he saw 2 studs in neon yellow (HM and POG +said dog) breezing up Devil’s hill past HM’s corner. YHC continued to flag expecting to see some other PAX COP in progress. Text chat the night prior showed a commitment of others but none had pulled out of fartsack. So I go alone…

    COP 25 SSH, 20 IW’;s, 10 DQ’s, 10 cherry pickers, 20 merkins, 20 WWII’s

    The work

    Run with battery of excercises at each intersection.

    Battery 1 20 each merkins, WWII’s, IW’s

    Battery 2 20 each Dolly, Rosy, Flutters.

    Alternate on run. Met back up with HM and POG at Tbone intersection but YHC knew not to follow, keeping up would be to tough a challenge. YHC continued to his corner then down pipeline to fox swamp to Otterdale and back through the neighborhood.

    No back to flag. Each PAX took themselves out. Enjoy the day and make it awesome!!

  • What are my Neighbors Thinking?

    Eight men did not have to worry about the traffic on 95 this morning as they awake, likely stepped outside, took out their phones, tablets, or computers, and logged into another Zoom episode of VR-Dog. This was YHC’s first attempt at a virtual Q. This is his recollection of what occurred.

    One minute mosey somewhere in close to your house.

    COP

    • 1 burpee followed by 2 merkins OYO
    • SSH – 10 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Step Back Lunges – 10 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

    At end of COP, the total is 55 burpees and 110 merkins.

    Two minute mosey somewhere near your house.

    Tabata

    • Tabata #1 – One leg Lunges, Alternate between legs for 4 rounds with each leg.
    • Tabata #2 – Alternate between V-Ups and Foot-to-Hand Mountain Climbers – 4 rounds of each.
    • Tabata #3 – Start with Wide Grip Merkins. For each round, make them more narrow. The 4th round is close grip merkins. For Round 5, go back to Wide and reduce until close on round 8. (Likely around 160 Merkins)
    • Tabata #4 – Alternate between SSHs and Burpees – 4 rounds of each. (Likely around 20 Burpees)
    • Tabata #5 – Side Plank moving hip up and down, one legged APDs, Other side Plan, other leg for APDs. – Had to cut this to 6 rounds.

    Number-O-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Yesterday, YHC asked Offshore if he could take today’s Q. Knowing he wanted to do Tabata, YHC figured out that Fitbit has an online Tabata tracker with sound. What was discovered during the bootcamp was that the Tabata tracker’s sound did not work well or at all when shared through Zoom. Still, it changes colors between red, green, and yellow what worked well.

    Another observation from YHC was how much noise you make as Q during the Virtual COP. YHC is just happy there was no complaining from the neighbors. If they can see me, I’m sure their wondering why YHC is counting out loud to nobody.

    Thank you Offshore and Boberry for taking the lead in setting up another F3 option during the lockdown. This has been awesome.

    For the Daville Merkin challenge, there were around 270 Merkins and 75 Burpees for a total of 345. (This number depended on how many merkins and burpees were completed during Tabata but its likely close.)

    Announcements

    • Tomorrow is Corned Beef’s one year F3 Anniversary. His planned takeover week will take place later in the summer after the lockdown.
    • Happy Hour on Zoom at 6 pm tonight. See Offshore’s preblast.
    • Davillians will have a Memorial Day bootcamp at Hanover Wayside Park where there is the Hanover Veterans memorial. Our plan is to return to the Brown’s Island Memorial Day convergence next year once we can gather in larger numbers again.

    It was an hour to lead the Virtual Bootcamp today. Stay Safe everybody!

    Gotta Run,

    Phonics

  • “You’re a blockhead, Charlie Brown….”

    Six stalwarts posted to WDog this morning to see if the recently advertised pile of cinderblocks would make an appearance. Yes, yes it would.

    COP – Helicopters x 10, Don Quixotes x 10, Russian Soldiers x 10, Imperial Walkers x 10, Hello Dollies x 10, Flutter Kicks x 20, Mountain Climbers x 10

    Mosey to the stage, grab a coupon (pax survey says these are heavier than the last batch), and on to the Carillon field for:

    The THANG – Quarter Pounder with Cheese

    Run w/ coupon to 25 “yard line” + incline merkins x 25, Bernie S. back

    Run w/ coupon to 50 “yard line” + squat press x 50, Bernie S. back

    Run w/ coupon to 75 “yard line” + coupon hammers x 75 Bernie S. back

    Run w/ coupon to 100 “yard line” + SSHs x 100, Bernie S. back

    Mosey to the stage for:

    11s

    Coupon Lt. Dan x 1, run to Rusty Cage for pull-ups x 10; Respeato.

    Called for time at Round 7, and BTTF.

    Numbers, names, and YHC took us out.

    Announcements: Dr. TryHard is holding up well amid the uncertainty in PNG; drop him a line if you can – he really appreciates hearing from his stateside brethren. Memorial Day Murph is coming up – Duece is organizing. Some interest expressed in participating remotely from other AOs to keep numbers safe — please let Duece know if you have any questions or would like to coordinate a remote Murph site. Old Glory will make an appearance at No Toll next Tuesday.

    SYITG!

    Doublemint

  • Matlock

    Sometimes you aren’t interested in finding the latest show on Hulu or whatever. Sometimes you want what is comfortable and familiar. No? We aimed for comfortable and familiar at this week’s Punisher by completing 5 rounds of 11s on 5/11 – great stuff. Three of us assembled for this and it went like so:

    Mosey to the grass for Triangle of Pain – 20 x SSHs, 15 x Helicopters, 15 x DQs, 15 x Russian Soldiers, 10 x Suzanne Somers (per side), 20 x APDs, and 10 x Arm Circles (big only, each way).

    11s – Round One – Out and back running Laps across the front lawn and Plank Jacks. Started with 10 Laps and one Plank Jack. Continued through rounds until we finished with the inverse 1/10. Took way longer than expected, leading to the taking of liberties in Rounds Two through Five – whatever.

    11s – Round Two – Merkins and WWIIs.

    11s – Round Three – LBCs and LBCs. Awesome. 10 rounds of 11.

    11s – Round Four – People’s Chair – 10 Right Leg Kicks / 1 Left Leg Kick – work through the cycle until inverted.

    11s – Round Five – Zombie Walk towards the parking lot – 10 two-count steps then 1 Carolina Dry Dock. Finish the cycle.

    Good seeing you guys.

  • The Triple – Triple

    Nine strong made it to HBR on another perfect morning. We did:

    COP at Pemberton ES: SSH, Russian Soldiers, Don Qs, Flutterkicks, Merkins, Scorpion kicks.

    Triple Check: HRMs, WWIIs, run the loop. Over to far lot of PES. 3 rounds of: 25 Donkey Kicks, Bear Crawl width of lot, 25 Jump Squats & run back.

    Mosey to Jerkin Gym for another Triple check: Jerkins, hold jerkiner, & Pickle pouders. Some groups really overthought this.

    Over to namesake hill: Up, 10 WWIIs, back down & 5 burpees. 2 more rounds, increasing by 5 on the 2nd one. Mosey back to flag for few Flutterkicks then out. Atilla took us out.

    Announcements: Memorial Day Murph at Dogpile with various sub-locations to keep numbers smaller. Also prayers for DTH and send him an email if you can.

    NMS: Another week and another Spider Run regular regular converted to the West End’s best AO as Upchuck joined us. Also great to have Hank Hill back out along with P-trap. Way more mumblechatter than usual this morning, as things start to seem closer to normal.

    The fuzz is keeping an eye on the PAX but seems like we are abiding the rules well. YHC wanted to dole out a lot of Jerkins for some proper arm work but avoid a mutiny like last week at Hoedown. Our group of Pucker, Lighthouse, and YHC got after it along with Atilla, P-trap, and Hank Hill. Not sure what the other 3 were doing.

    The sunrise around 6 was just beautiful. With people wanting to get back to outside, good weather, and no school to get home to now is a perfect time to EH those FNGs. We even have some good FNG names lined up for them.