Category: Richmond, VA

  • The Punisher 4

    4 Warriors showed up for a nice sunny and 70 (Daylight Savings now, a great sunny afternoon and literally 70 degrees!) work out at the punisher site and here is what went down:

    COP

    We mosey to the front of the school and circle up for a warm up of 15 SSH, 10 side stretches, 10 DQ’s, 15 Imperial Walkers, 20 LBC’s, 10 scorpions and 20 merkins.

    The THANG

    We start with the Dirty MacDeuce we partnered up and performed 12 4 count Derkins (partner 1 was the bench for partner 2 to elevate feet for derkins) each performed 24 derkins. Then 12 – 4 count squats, then 12 – 4 count LBC’s then we run a lap around the front yard. This was one rep and we performed 4 total.

    We then mosey to the Playground area and YHC breaks out the bands where we have 4 band stations , Station 1 – lateral raises with 20 lb band, Station 2 – Bicep curls with 30 lb band, Station 3 – tricep extension with 40 lb band and Station 4 bench press with 50 lb band. We performed 30 reps of each exercise and then rotated stations until all were performed and this was one cycle. This was a triple check so we did three cycles.

    We mosey to the front of the school for some wall sits, donkey kicks and BTW with 2 shoulder taps be each member of the PAX.

    Mary

    We return to a circle and performed 5 merkins in a ring of fire.

    COT

    We circled up numberama, namerama and YHC took us out.

    Great workout men…see you in the Gloom. It is always a pleasure and honor to lead.

  • A bagel free trail run

    Five fearless trail runners plus Sally went to to see if the trails were empty. Nobody else on them on Northbank, we had them to ourselves until reaching Belle Isle.

    Helix version of social distancing was to just crush the trails and stay well ahead. Pavaratti pulled away at Forest Hill and kept up a brisk pace will the 3 Tuckahoe runners kept it Bro Code. We waiting a few minutes past 7:00 for the ultra-rare Sunday morning Bodos post but alas it was not to be.

    Congrats to the Belmonte finishers who normally hold down the Sunday Funday run. Had to have been the best weather ever.

  • Quarantine This

    Open air, moderate-size PAX in good health and limited interaction served as the CDC-approved backdrop for an early weekend beat-down.  Quarantine this…err, this is how it went down:

    • COP
      • 40 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 HRM
      • 10 2x Suzanne Somers, each leg
      • 50 2x LBC
      • 25 APD
    • Partner wheelbarrow 15 yards, with 10 derkins – repeat 4x
    • Lindsay with WWII sit-ups and dips
    • Curb crawl with merkins ascending to 6 and back down to 1
    • 2x 25 PLTs
    • Mini-Michigan – 100 yard sprint 5x, 80 yard sprint 4x, 60 yard sprint 3x, 40 yard sprint 2x and 20 yard sprint
    • Jack Webb
    • Captain Thor
    • Mosey back to the parking lot for COT with YHC taking us out (no ball of man)

    Great work by the PAX this morning on a high-paced full body workout.  YHC enjoyed being back in the Q saddle after 1+ month.  Prayers for Tater as he recovers from knee surgery, and for White Deer as he gets further tests/scans on his knee.  Get healthy Earthworm.  To all of the PAX, stay well during this time of uncertainty and risk.  Honor the needs of others as we try to keep one another well.

    God is good all of the time!

    Attila

  • Socially Distant Beatdown

    23 hand-washing, mask-wearing, self-quarantine-rs posted for our first social distancing beatdown of the Covid-19 era. Temps were sunny and 70. The pax did the following, more or less:

    Slaughter-ish Starter (all in-cadence, Lawrence Welk style):

    3 merkins

    11 SSHs

    19 flutter kicks

    3 merkins

    Happy birthday to Mr. Lawrence Welk, who would have been 117 this week. He taught YHC the art of calling cadence.

    Mosey to the Amphitheater for COP:

    SSHs x19

    IW’s x10

    DQ’s x10

    Helicopters x10

    Merkins x19

    LBC’s x19

    Something else x10

    Assemble on the Stage for Self-Quarantine (1 hour workout entirely on the stage).

    Correction: YHC remembered that Wilson does this every September.

    Ascending Medley

    Starting at the bottom, do 10 monkey humpers and 9 reverse crunches on each step.

    Early finishers hold decline merkin plank on the top step, mixing in assorted ups-and-downs

    Descending…

    Partner up. Remain socially distant.

    Partner 1 runs down to bottom step, while

    Partner 2 performs (Not) Wilson’s Boxing Cockroach (do it solo!) at the top step.

    When partner 1 returns, swap places.

    Attempt to have each partner run to each step (18, then 17, then 16, etc).

    Speaking of Wilson (and, YHC thinks…Nancy Lopez) and Social Distancing, Wilson and NL showed up at the 06:30 a.m. point of the work out having been unable to find the PAX, who had been hiding in plain sight AT THE BOTTOM OF THE AMPHITHEATER.

    Early finishers hold decline merkin plank on the top step, mixing in assorted ups-and-downs.

    Mosey towards the Great Lawn, but stop short for…

    (Don’t You Dare) Touch-a-Tree:

    Somehow, Touch-a-Tree has become the most complicated of F3 rotations.

    To paraphrase Corporate, “How is this hard for people? You touch a tree.”

    YHC agrees.

    Remaining socially distant, form teams of 3.  

    Rounds of 10, 8, 6, 4, and 2 trees. As with any triple check, each man does all three parts. Exercises for rounds 10 and 8 were squats and flutter kicks

    Exercises for rounds 6 and 4 were something else and LBCs (who knows?)

    Exercises for round 2 were burpees and burpees.

    EF Hutton led the early finishers in some planking.

    Mosey to the Great Lawn for 4 Corners:

    Corner 1: Merkins x19

    Corner 2: Snow Angels x19

    Corner 3: Flutter Kicks x19

    Corner 4: SSHs

    When done, run it back in reverse.

    Short mosey to the front of the Carillon for some Mary

    Box cutters x19

    Rosalita’s x19

    Group Mosey BTTF (Handshake has only one speed)

    Number-am-a, Name-a-ram-a, YHC took us out.

    Announcements:

    Great to have Sippy back. He’s running a Go-Fund-Me to get a new front tooth. Pinterest is hosting a site with his options.  https://www.pinterest.com/cj5013/gold-teeth/

    Apparently, Bodo’s canceled God (or, at least, in person services) for his parish. (A small handful of) people are losing their minds. Given the circumstances, let’s all remember how challenging this unprecedented situation is.

    Let’s keep all of our friends, neighbors, and colleagues struggling with how to deal with Covid-19 and its implications in our prayers.  Patience, kindness, leadership, and understanding to everyone. Keep calm and mosey on. And, remember, this is real.

    NMS:

    YHC signed up for this Q some months ago anticipating a March celebration of Lawrence Welk. Life intervened. Somehow, what YHC had planned just didn’t seem quite right, so YHC reconsidered the following:

    “Self-quarantine on stage.” Wilson already does that.

    “Prison cell quarantine in a parking space.”  Issues: a) there are no marked spaces at Dogpile and b) Chum already does this.

    Who would have guessed that all of the really good “pandemic-themed” Q options would already have been taken?

  • Great remember of who is truly in charge

    A lucky 7 for a Saturday morning run. Most of the mumble chatter was about the Coronavirus and the impact it has on us. Rosie and YHC got so side tracked with it that we end up taking the long way around the to Dogpile.

    On the way back the sunrise gave us a great reminder as Olivander put it -“Who is truly in charge”

  • F3PNG “Ground Zero”


    F3RVA Brothers, Greetings from Papua New Guinea! YHC is writing to report on F3PNG which is making slow progress. Upon my arrival, a short invitation & F3 description was provided to all the missionaries here on Kudjip Station, declaring the new AO “Ground Zero” would be meeting at the Haus Bung Field every Tuesday, Thursday, and Saturday mornings, from 6-6:45am. This would provide YHC a total of 18 workouts during our stay to establish F3PNG. However, while “F3PNG” has a nice ring to it, YHC has been sorely missing the 2nd F. Despite a steady welcoming headlock on the various missionary and national men here, up until this morning’s workout, YHC has Q’d solo workouts. 

    A few conclusions have resulted: 1) Workouts seem to take FOREVER and are fairly boring without the 2nd F mumble chatter and camaraderie, 2) the solo-Q beatdown is absolutely exhausting …DTH vs DTH is a serious battle ground! – sufficient to produce the lactic acid shakes without tempting merlot spillage, 3) the Altitude at 5,254ft may also have something to do with feeling absolutely winded, and 4) apparently the moonlit gloom of 6am is too early for missionary men. So on Tuesday and Thursday, 3rd F alone carried 1st F to glory. 

    This morning, YHC arrived just shy of 0600 to find the Field once again empty. COP#1 ensued, followed by a Lindsey of Burpees and Lt Dans on either end of Love Hill. Around 0615 upon a labored return to the top of Love Hill, YHC noticed a young PNG man casually stretching and observing YHC’s progress. In passing, YHC asked him if he was here to workout, which he affirmed, and YHC’s little heart skipped a beat for joy, then welcomed the young man to join in. Over the course of the remaining 30minutes, YHC delivered a challenging but considerate survey of typical F3 exercises while providing an F3 history. The man’s name is Scott, age 20, and works at the local Health Center. His F3 nickname is appropriately “FirstMon”, and we closed with a solid COT. Perhaps next week we’ll see an influx of local guys and F3PNG can get some momentum going. 

    The work here is very challenging, but also very rewarding. Your prayers are welcome! Please read about it on my latest Blog post: http://hendersonsinmissions.blogspot.com/2020/03/back-to-reality.html?m=1

    I appreciate you guys more now than ever – the entity of F3RVA is something truly awesome and I’ll look forward to my return if only for that reason alone. Best, DTH

  • Raining or sweating?

    rainy morning so the Q hit the snooze button 3 times and would have slept in if he wasnt the pack leader. Q rolled into the parking lot 3 minutes before game time and our southern visitors, Honeydo and Offshore, were the only men ready to go. Locals all came in on 2 wheels before starting at 530.

    Ran around the school and the circled up on the blacktop.

    COP – 20 SSH, arm circles, LBC, Don Quixote, Q was being made fun of so much because he has no rhythm and was screwing up counting that COP ended early to start the pain.

    Ran over to the parking lot to start the pain early…..

    Starting at the curb closest to the school the following went down:

    25 sit-up jump up burpee, then bear crawl to 1st parking lot landscape island then 25 hand release meekins, bear crawl to 2nd island then 25 windshield wipers, then Bernie Sanders back to the curb.

    Repeat above doing 20 of each, then 15, then 10, then 5, then wall sits till the group finishes.

    Q was so lighted headed after the above he doesnt remember if it was still raining or if he was just sweating he ass off. But the group wanted more..

    We ran over to the swing set, 4 of the 8 got in the merkin position put feet in the swing then pulled our feet to our chest (x25), the other 4 did incline merkins (x25). We did 3 sets (75 total swing crunches and 75 total incline merkins) and ran out of time.

    Ran back to the flag area, numbers, announcements, then Q took us out..

    It was great Q’ing this morning and look forward to future outings.

    Stay safe fellas..

  • Ready to Run

    Five Twin Team regulars joined YHC for a warm, post-rain workout. Here’s what went down.

    Mosey to back of Bettie Weaver for COP:

    SSH x 25

    DQ x 12

    Russian Soldiers x 12

    American Hammers x 25

    Sugar Sticks (aka Flutter Kicks) x 25

    Mosey to Playground.

    Mini-Murph

    5 rounds of 5 pull-ups, 10 merkins, 15 squats OYO

    Mosey to the swamp

    BLIMPS

    15 burpees, 20 lunges (each leg), 25 imperial walkers, 30 merkins, 35 plank jacks, 40 jump squats

    After each exercise is performed, run a lap around the track (6 laps total)

    Bearpees

    Staying on the track, Bear crawl 4 paces, perform 1 burpee, repeat until reaching the end of bleachers.

    Turn around and repeat…this time bear crawl 8 paces and perform 2 burpees.

    Time ran out, so audible called.

    Mosey BTTF.

    Numbers, Names, Announcements, Prayer Requests, YHC took us out.

    NMS:

    YHC awoke at 4:40 this morning to the sound of heavy rain. Brain immediately went into Q contingency plan mode. YHC also figured this might be his first solo post. But, by a stroke of Friday the 13th luck, the rain ended by the time YHC left his abode.

    Bullseye arrived early this morning and got some extra credit running in and YHC could tell he was ready for more. Although Doozy figured otherwise, there was no trip to Twin Team hill this morning. YHC admits… he had big plans for it. But, the extra darkness after daylight savings time began last weekend and the chance of rain served as a deterrent. Plus, YHC really wanted to get some pull-ups in after making some recent and unfounded grand claims regarding his pull-ups ability. The BLIMPS (with running) and Bearpees are favorites of YHC and the PAX crushed it this morning. YHC had intended to do the Bearpees on the field, but it was extra swampy this morning.

    A decent chunk of conversation this morning focused on the current response of the public/schools/etc to the coronavirus. Prayers for anyone affected…as well as for peace and patience as we all deal with some interruptions in our lives.

    Prayers also for PeeDee and his family as they deal with the loss of his mother this week.

    Have a great Friday everyone!

  • Nearly Concentric Squares

    map with concentric squares

    A coincidental 13 gathered on Friday the 13th and shunned the European measuring system in favor of imperial measuring units. Surprisingly, no mileage was called today, just pattern based instructions. The goal was somewhat concentric squares. Here’s how it went down:

    The Route
    – Use north on westmoreland and west on Grove as fixed axis
    – Go north 1 block then turn right
    – Turn right after 1 block then right on Grove
    – Right on westmoreland and proceed 2 blocks north then take a right
    – Right after two blocks then back on grove
    – Continue increasing by a block in each direction until time runs out

    Numbers, Names, no one touched my microphone, and YHC took us out while practicing social distancing.

    Moleskin
    As you will see in the image above, this worked pretty well except it started to get boring on lap 5 & 6. As Faceplant put it, better then out and back on Grove.

    Plenty of interesting facts and events this morning. First of all, good luck to the gentlemen that are running 50 miles (not a 50k) this weekend. Enjoy the solidarity in the woods and don’t share any camelbacks.

    I also learned that Finland is cold, dark, and wet. Oh, and they have less COVID-19 cases than Virginia.

    Even though Hitchhiker may look like a new man, No Tools apparently is a new man (according to Hardywood).

    Handshakes, fists, and elbow bumps may be discouraged, but there has been zero CDC guidance on upright pickle pounding amongst friends.

    Be safe out there gentlemen.

    Splin-tah!

  • cray cray

    a quartet of guys showed up this morning, but there was no singing involved.

    COP — crabcakes, dirty dogs, sumo squats, flutterkicks, dollies, IJR’s, HRM’s, Bird Dogs, DQ’s

    Lots of polar bearing
    Polar bear up the hill, every 5 “steps” do a merkin, 20 jump squats, run down the hill, 20 donkey kicks
    Then polar bear up the hill every 3 steps do a merkin, 20 jump squats, run down, 20 donkey kicks
    Finally polar bear up the hill with a merkin every step, 20 jump squats, run down, 20 donkey kicks

    Run to the swing set.

    hands on the plastic border that surrounds the swingset area. go hand to hand sideways around the perimeter. every corner do 10 dips.

    triple check
    swing set pull ins, split jacks, run to the geodesic dome and climb up and come back

    Names, Numbers, Announcements

    NMS — Thank God for F3 — YHC needed a break from the seriousness of yesterday’s news. These guys mean the world to YHC and have pushed me to places YHC never thought YHC would ever be. YHC is just astounded at where the world is today and how fast this all happened. So here is one of YHC’s favorite verses “Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the LORD, who has compassion on you. ” Isaiah 54:10. What figurative mountains have been shaken this week? God’s love is still there. Be strong and be courageous during this time and spread hope not fear.

    — Opus