Category: Richmond, VA

  • Tomato CBT

    Trout and Corned Beef showed up for a morning run. We did the Rutland route 4 miles and averaged 8′-39″ / mile.

    Numberama, namerama. Small numbers today, cool morning for a run.

  • Island Adventure

    4 of Daville’s finest arrvied at Altee HS for Tuesday edition of the gloom

    This how it went down

    Warmup – 1 mile run finishing up in the Chickahominy MS parking lot

    COP (ALL IC) – DQ, Hillibillies, American Hammers, LBC, HRM, Scorpion Kicks, Arm Circles

    THANG

    Island Hopping – Complete 10 reps at the first parking lot island of an exercise. Lung to the next island and increase to 20 reps, bear crawl to the next island and increase to 30 reps. Rinse and Repeat for all 6 island (60 reps). Exercises were chosen by different PAX each around

    Round 1 (Spit) – SSH
    Round 2 (Bulkhead) – Burpees (he got the evil eye from everyone) switched to Jump Squats
    Round 3 (Opus) – LBC’s
    Round 4 (Spike) – Merkins (lowered to 5 rep increase due to time)

    Mosey back to Atlee HS, Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    It was good to back in the gloom. The Strep bug got YHC last week so this was the first time he could make it back out.

    Mumble chatter was lite but we seem to get in some convo over the new Jordan special and YHC ask others thoughts in Tiger King.

    SPIT ON THAT!!

  • Recon!

    12 thoroughbred troopers gathered for a one way trip, out and back up Mount Henrico.

    • 4mi – lakeview around Robins Center. Lakewood, Wood, Baldwin, Rock Creek, Forest, University, and turnaround
    • 5mi- 4 mi + Turnaround at Sharon.
    • 6mi- 5mi + right on Henrico. Turnaround at Ridge.

    NMS

    This is the Troop Leading Procedure – a simple list to remember all the steps needed to lead a mission for 10 or 10000.

    • Receive the mission
    • Issue a warning order
    • Make a tentative plan
    • Start necessary movements
    • Reconnaissance
    • Complete the plan
    • Issue the order
    • Supervise

    The 5th step in the Troop Leading procedures is recon – the purpose is to confirm or deny what you perceived from mission analysis in step 3. FM 6-22 Leader Development defines Reconnaissance like this:

    10-34. Whenever time and circumstances allow, or as directed by higher headquarters, leaders personally observe the area of operations for the mission prior to execution. No amount of information from higher headquarters can substitute for firsthand assessment of the mission variables from within the area of operations. Unfortunately, many factors can keep leaders from performing a personal reconnaissance. The minimum action necessary is a thorough map reconnaissance supplemented by imagery and intelligence products. As directed, subordinates or other elements (such as scouts) may conduct reconnaissance while the leader completes other TLP steps. https://armypubs.army.mil/epubs/DR_pubs/DR_a/pdf/web/fm6_22.pdf

    YHC completed a map recon, but like the man says: there is no substitute from eyes on the objective. Imagine our surprise today when we ran around to the north end of the Robin center and everything was blocked off for construction. Options are go back (uh, no), go around, or through the maze (of course – thats what they wont expect). Things were going well at the first fence, then another fence was dropped, so hopes were high for the final fence – a seven foot chain link monster. Zip ties. No gaps. Nothing loose. Over we go. Bodos went over using a pile of sheetrock. YHC found some blocks. We overcame. But not the way we wanted to start the run.

    Like Saab said the construction wasn’t like that the last time we were in there. What would F3 be without a little excitement here and there.

    Get some!

  • Cabin fever

    Two PAX post for this week’s Punisher. Mosey to the Laburnum-adjacent field and start with Burpee at the southwest corner of the school, hop up and mosey to the southeast corner and complete another Burpee – repeato, completing eight trips and 16 Burpees. Gather nearby for COP with 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 15 x Russian Soldiers, and 15 x Arm Circles (small only, forward and reverse).

    Jog around the southwestern edge of the school to the Hermitage Road garden area for mobile Super 21 with Merkins, WWII Sit Ups, and Squats. Complete 1 rep of each adjacent to the garden area, move about 20 yards and complete 2 reps of each, and so on, hitting 5 different spots working counterclockwise around the garden. After 5/5/5, complete 21 Side Straddle Hops. Complete rounds 6 through 10 and finish with 21 Rosalitas. Complete 11 through 15 and finish with 21 Overhead Presses. Finish with 16 through 21.

    Slide to the outdoor classroom shelter for 11s, alternating Dips and Bench Kicks.

    Mosey beyond the shelter for Lindsays, alternating the Freddie Mercury (two count) and the Hello Dolly. Stretch for a minute in place then mosey back to the school parking lot for COT and YHC took us out.

  • 40 and older club

    5 grizzled veteran showed up for a Doozy Q at No Toll this morning and at 5:30 we set off for a tour of the AO

    COP in back parking lot

    DQ’s, Helicopters, Cherry Pickers, Copperhead Squats, Snake Bites each leg, Merkins, LBC’s

    Mosey to pavilion, what??? they closed the pavilion? No worries adapt and overcome.

    (5) Increasing Man Killer Burpees – Man Killers starting at 5 after first set do one burpee after second set of 4 man killers do 2 burpees and so on and so forth

    In front or on the side of the pavilion use the field for 11’s start on the opposite side with 10 plank jacks run back across for squats

    Mosey to the parking lot for parking lot merkins 10 up and crab walk LBC’s by 2 on the way back down

    Mosey to the corner for some four corner action

    10 – merkins, 20 – WWII, 30 – SSH, 40 Plank Jacks

    Mosey back to the flag oh but we have time left

    3 PAX do Crab Cakes, 1 PAX does Heals to Heaven and 1 PAX Bernie Sanders about 15 parking spaces and back rotate until everyone has done 3 sets of Crab Cakes, 1 set of Heals to Heaven and 1 Bernie Sanders

    Numbers / Names YHC took us out

    NMS:

    Its getting to be the usual suspects that show up at certain AO’s and we had what I would call a large group at No Toll today of 5. The PAX really seemed to like the parking lot merkins this morning at least thats what YHC was hearing. THC has been modifying the man killers to include burpees in between each set and today showed some real promise but YHC limited it to 5 because he wasn’t sure how bad it would get with increasing the burpee count after each set. YHC sees no reason the PAX can’t get to 10 in one adventure “note to self”.

  • How much does a cinder block weigh???

    6 committed but 2 apparently couldn’t fight the fartsack. 4 showed so my plan for doing a triple check wasn’t going to work, so Plan B it is…make stuff up.

    COP: SSH, DQs, Jazzercise, Copperhead Squats, Merkins

    Run to the top of the hill, 10 Merkins, 10 WWII’s, 10 squats, run to the next intersection same exercises, next intersection same.

    Grabbed some blocks from a house being built. We all took our guess on how much one block weighs (answer: Google says 35lbs.)

    21’s (7 half curls starting from the bottom going halfway up, 7 half curls starting from the top going halfway down, followed by 7 full curls), 10 Squats, 10 overhead press, 10 front swings. Run about 100 yards and do 20 merkins, back to the blocks for round 2 (same exercises), run and do 15 Merkins, back to blocks for round 3, run and do 10 Merkins, back to blocks for round 4, Run and do 5 Merkins, finish after round 5.

    On the way back to the parking lot, 2 burpees for every 3 mailboxes.

    6 minutes left for Mary.

    Numberama, Namerama….

    Strong work boys!

  • The hottest of potatoes

    A cool 5 of Heartbreaks finest warriors set out free their mind and exercise with no Q on the sheet and this is how it went.

    COP – Atilla – going through a typical warmup, but throwing in his patented Suzanne Summers to work through his teenage fantasies

    Exercise 1 – Atilla – Curb Crawls. Ascending from 1 to 6 and then back down to 1.

    Exercise 2 – Handshake – 5 person double check. 5 men, 5 exercises, twice through for a total of 10. Person 1 runs around the loop, then person 2 Balls to the Wall, person 3 Stair Jumps, Person 4 LBC’s, Person 5 Flutter Kicks. 2 full rounds through.

    Exercise 3 – Handshake – Mosey over to the Pemberton Elementary Bus Loop. 3 people start at the bottom of the loop and Polar Bear their way up the covered bus loop area while the last 2 Bernie Sanders from the top of the loop to the bottom to keep things socially distanced. Round 1 was Polar Bear, Round 2 was Crab Walk

    NMS – Heartbreak has been fortunate to grow in numbers through the Corona pandemic, YHC has enjoyed seeing some new faces and faces that haven’t been seen in a while. YHC is glad to see Pucker in the fold and Seymore back in F3 action. Have a wonderful day, men.

  • Shovel Flag Supremacy

    Brothers, YHC writes to you again from Papua New Guinea, proud to report we now boast a terrific PNG Shovel Flag and have been maintaining a solid three-member PAX (latest addition is “Cinco”, Dr Nathan Mason, father of five). Continuing the Tue/Thur/Sat bootcamps, this morning marked YHC’s 19th Q for F3PNG. It has been nice to start running some Triple Checks now that we’ve consistently had three men attending. While the headlock is steadily applied every day around Station, there seems to be an ongoing reluctance for most to escape the fartsack, or for those who have tasted the pain, to return. YHC has received a few messages from F3RVA brothers back home and it means the world to hear from you guys. Thank you! Honestly it doesn’t sound like YHC is missing much back in RVA, which is good because our return has been delayed another 6 weeks or so. We can all pray COVID soon becomes a weird memory, and we can reunite in the Gloom as in days of yore. Yours Truly, DTH

  • No see ’em

    A PAX of two posted for the 4.13.20 Punisher. Mosey from the parking lot to the side yard for COP with several of the usual exercises.

    Quick Double Check with one holding People’s Chair while the other moseys to Hermitage Road and back to the school. Finish two rounds.

    Shift around the corner of the school for Jack Webb with chaser in the growing grass – begin with 1 Merkin, 4 Weightless Overhead Presses, and 8 Arm Circles (your choice for direction). Next round with 2, 8, and 16 of the same. Maintain same ratio as Merkins are added, finishing with 10/40/80.

    Hit the outdoor classroom for Lindsays with Dips and Squats.

    Back to the grass for another Webb variant with WWIIs, Reverse Crunches, and Alabama Prom Dates. Same ratio and number of rounds – starting with 1/4/8 and finishing with 10/40/80.

    Find the school wall for a few minutes of People’s Chair – regular, right leg up, left leg up, and regular. Return to the ground for a few minutes of LBCs – left leg straight, right leg straight, both legs straight, and regular. Finish with stretching and COT.

  • Forgot the gloves anyway

    All was quiet at The Last Resort when YHC arrived. 5:30 rolled around, and it stayed that way. Since YHC forgot his gloves, today’s beatdown turned into a run, with a couple of merkins in there for good measure.

    Notes:
    It’s really pleasant to hear the birds waking up while running around in a gentle rain.