Category: Richmond, VA

  • SKIPBO

    After a long hiatus, YHC returned to the Q sheet and 14 men joined in the fun. I’m sure many were curious to see if YHC would continue with his legendary cadence.

    Warm Up:

    • Abe Vigoda
    • Side Straddle Hops
    • Merkins
    • Cherry Pickers
    • Gracy Corn
    • Lunge Througs

    Overall, a B for today’s cadence. YHC might have been perfect if not for some stellar dance moves from Honeydo.

    After the warmup, run the long way to the bleachers for 2 rounds of

    • 25 Dips
    • 25 Carolina Dry Docks
    • 25 WW II’s
    • 25 Close Grip Merkins
    • 25 LBC’s

    A little bit of flatulence helped break up the pain of the close grip merkins. Thank you?

    Then to the field for SKIPBO. Here the PAX was divided into two groups. Line up behind the cone with a second cone approximately 15 yards in front. On top of the second cone was a set of cards numbered 2 – 7. There are 6 rounds of SKIPBO

    • S = She Hate Me
    • K = Kraken Burpees
    • I = Imperial Squat Walkers
    • P = Pistol Sqauts
    • B = Ballerina Squats
    • O = Outlaw

    During each round, an individual runs to the cone, picks up a card and does that rounds exercise that many times. Rotate to the next person, that person runs to the cone, picks the next card, does that many exercises, etc. While the primary SKIPBO exercise is underway, YHC called out various exercises to entertain the PAX. There was a race/contest but YHC did not penalize the group.

    Head back to the flag for a little stretching. Something different and exciting!

    Number-rama/Name-a-rama

    Announcements: For the Cause. See Nancy Lopez or Wilson. We officially welcomed FNG Rosetta to the F3 nation today. Welcome sir and the fourteen languages that you speak.

    In the what did we learn today category, Fanny is another name for vagina in Britain. Thanks for dropping that bit o knowledge on us today DK.

    YHC took us out in prayer.

  • 10×50

    One tractor company and one stock brokerage firm showed up for the Early Bird this morning a did a little kettlebell work. Here is what happened:

    COP in grassy triangle:

    We had a hard time trying to form a circle and then tried a triangle but that didn’t work either. So we just faced each other and did:

    Helicopters x 15

    DQ’s x 10

    Russian Soldiers x 15

    LBC’s x 20

    Scorpion Kicks x 15

    Tempo Merkins x 10

    SSH’s x 20

    Mosey back to the parking lot and grab KB’s for:

    10×50’s

    50 x Lawn Mower Pulls

    run a lap around parking lot

    50 x Swings

    lap

    50 x Halos

    lap

    50 x Chest Pulls

    lap

    50 x Sit and Press

    lap

    50 x Tricep press

    lap

    50 x 2-ct American Hammers

    lap

    50 x Squats

    lap

    50 x Bear Crawl paces while dragging KB

    Another 50 x Bear Crawl paces BTTF while dragging KB

    10 Burpees OYO

    Arm Circles to kill off the last 20 seconds!

    Numberama, Namearama and YHC took us out!

    NMS:

    Great job this morning EFH! Way to work and way to bring the 35 pounder so we could switch up. Found out that it does get light out at the Early Bird, at least for one Wednesday. Have a great day!

    Kubota

  • Attention All Shoppers

    Eight shoppers posted to get their spring fashion in order. Here’s what they decided on:

    COP: SSHs x 20 / Helicopters x 10 / Imperial Walkers x 15 / LBCs x 10 / WWIIs x 10

    Shirts: Mosey to the Penny Stage to collect coupons (sadly, all but ten have been destroyed). Collect coupons and mosey to Carillon Field for an audible:

    PLTs x25 x 4 rounds. First round = Left Side. PAX runs to end of the field; Bernie Sanders back. Second round = Right Side. PAX karaokes to middle of field and back. Third round = Center. PAX skips to middle of field and back. Fourth round = Dealer’s Choice. PAX crab walks across short field and bear crawls back.

    Pants: Mosey to bottom of amphitheater. Dips x 3 on each step all the way out.

    Outerwear: Jack Webb’s with coupons (modified). 1-3 ratio. Rounds 1-8 with Incline Merkins on the coupons and corresponding coupon presses. Rounds 9-10 sub in curls for coupon presses. Return coupons to stage.

    Check Out: BTTF stopping at the bottom of the bowl for three Burpees.

    Naked Moleskin: What a perfect morning for a beatdown, and a great group to lead. We are glad to have Jon-Marc Haden (Jaque Penné) join us. With a name like that, he has to come back.

    Have a great day men!

  • OG Run and OG Fartsack

    9 + Annie dog strong for a original route with some hill work having to run down Twin Team then turn and run back up Twin Team! We thought we would be 10 strong but original fartsacker did the normal!

    Beautiful morning as the sunrise is showing it’s face before this weekends time change….
    Always enjoy leading a group group of guys!

  • ;

    Four of us posted for last night’s Punisher. Prior to the workout, the Q sheet showed ; as the leader for the evening but, alas, ; never showed. We went at it hot potato-style. Lockjaw with the lead, starting with the COP – 20 x SSHs, 10 x DQs, 10 x Helicopters, 10 x Russian Soldiers – what did I miss Lockjaw.

    To the wall as the anchor point for a Triple Check with Donkey Kicks, Elbow Planks, and a mosey to Laburnum Avenue and back to the school.

    Move to the grass for Partner Leg Tosses. Partner up with three rounds of 20 reps each.

    Around the school to the blacktop for counterclockwise Four Corners. Ten Merkins at corner 1. Ten Wide-Grip Merkins and 20 Monkey Humpers at corner 2. Ten Hand-Release Merkins, 20 Monkey Humpers, and 30 American Hammers (two count) at corner 3. Ten Diamond Merkins, 20 Monkey Humpers, 30 American Hammers, and 40 Box Cutters. Lockjaw tags Chum Bucket while suggesting we could work our way back around the corners, so we did that. Drop Merkins at corner 5, Monkey Humpers at corner 6, American Hammers at corner 7, and finish with just Box Cutters at corner 8.

    Mosey back around to the front yard for Jack Webb with Chaser. Rolled this out at GridIron not long ago. Begin with 1 Merkin, 4 Overhead Presses, and add 8 Small Arm Circles (either way). Add 1 Merkin, 4 more Presses, and 8 more Arm Circles in round 2. Maintain 1:4:8 ratio up to 10:40:80.

    Back to the school wall for 10 Squats in cadence followed by 30 second People’s Chair. Ten Squats again with 30 seconds of Chair with right leg up. Finish with ten and 30 seconds with left leg up.

    Square up on the ground nearby for stretching then return to the parking lot for COT and Lockjaw took us out.

    Nice work guys. Have a great week.

  • Cumulative Effect

    March has commenced for YHC with a faithful four posting at HBR.  A simple Q and and stellar PAX saw it go down like this:

    • Mosey to the football field for COP
      • 25 SSH
      • 15 Russian soldiers
      • 10 DQ
      • 15 helicopters
      • 10 2x Suzanne Somers, each leg
      • 25 2x LBC
    • Cumulative beast with
      • 216 HRM
      • 180 WWII sit-ups
      • 144 2x flutter kicks
      • 108 2x crab cakes
      • 72 monkey humpers
      • 36 burpees
    • Mosey to the parking lot for COT with YHC taking us out

    Great work by the PAX today.  It was not an overly creative Q, but it served its purpose.  YHC came home with dirt and grass shavings in every crevice of his body. Probation was dressed for the ladies with his smedium F3 shirt that exposes navel. Hence, Handshake fled the jurisdiction before we were done, or at least that is my story.

    APDs going out to many of the HBR PAX who have been MIA.  The weather has been getting warm, so it is time for everyone to start getting ready for summer. 

    God is good all of the time!

    Attila

  • We can finally trust Google Maps again!

    Seven men converged onto the grounds of Atlee High School on this Super Tuesday for a beatdown that went something like this.

    COP

    • SSH – 20 IC
    • Arm Circles – 10 small, 5 big IC, Reverso
    • Don Quixotes – 10 IC
    • Step Back Lunges alternating legs – 20 IC
    • Merkins – 10 IC
    • Foot to Hand Mountain Climbers – 10 IC
    • Angled Knee Bends – 10 IC
    • LBCs – 25 IC
    • One Legged APD (One leg on ground while other is raised parallel to other)- 15 IC, Switch Legs
    • Roselitas – 15 IC

    Mosey to Parking Lot

    Chutes and Ladders – Run 2 islands to do exercise, then run back one and run 2 islands again to repeat exercise.

    • Round 1 – 5 Merkins (Used both right and left side islands)
    • Round 2 – 5 Berpees (Only used left side islands)

    Mosey to Pull-up Bars

    Bulkhead Pull-up Special

    • One Pull-up followed by 2 Merkins
    • Two Pull-ups followed by 4 Merkins
    • Three Pull-ups followed by 6 Merkins
    • Continue until reaching 11 Pull-ups and 22 Merkins

    Mosey to VSF for 2 Minutes of Mary

    • Freddie Mercuries – 20 IC
    • American Hammers – 15 IC
    • Six Inches – Hold for 30 count

    COT

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

    NMS

    What a great day to be leading such a fine group of men. The weather was close to perfect for this early March workout.

    Welcome Chew Toy from F3 The Capital/Annapolis. All of us were relieved to here that Google Maps brought him to Atlee High School instead of Hanover High School which occurred many times to 2019 Summer Tourists. It was also great seeing Offshore as he checks another AO off of his Winter Tour.

    Announcements

    • There is an upcoming convergence in for F3 The Capital. Spit will share the date and location on Twitter when he gets the information.

    Gotta Run!

    Phonics



  • The thing about Starfish…..

    The thing about Starfish…..

    20 Redwoods gathered at the best fields in SOJ to check out another stop on YHC’s belated winter tour. Little did the Pax realize this morning included biology lesson on Ariel’s favorite echinoderm. Just as Rosie wrapped up some pre-No Toll miles, the clock stuck go-time and the PAX were off.

    COP

    Mosey the long route to the center of the soccer fields, circle up.

    SSHs, DQs at Wilson’s pace, Imperial Walkers, Tempo Squats, Helicopters, Mountain Climbers, LBCs. Warm? Let’s boogie.

    THE THANG

    Exercise I – Mega Giant Star Fish

    Corner I – 15 merkins, Corner II – 20 monkey humpers, Corner III – 25 two count flutter kicks, Corner IV – 30 jump squats, Tip (bleachers) – 35 reverse crunches, 5 burpees in the center of the field after each station. algore for the six

    Exercise II – Triple Check

    Mosey to this sideline. Pace Car – Sideline to sideline run, others – pickle pounders, WWIIs. Plankarama for the six

    Exercise III – Merkin and Lunge Parking Space Ladders

    Merkin – bear crawl space to space, merkins up to 10, mosey to the opposite side of the lot

    Lunge – lunge two space, squats up to 10, algore for the six

    Exercise IV – Modified Mega Starfish

    Same stations, same exercises, only 10 reps per station, 1 burpee after stations. Plankarama for the six (thanks Rosie!)

    MARY – Flutterkicks, Rosalitas, Hello Dollies, Alabama Prom Dates

    Numberama, Namerama, YHC took us out.

    See Nancy Lopez, Wilson and Slack about ForeTheCause. SOJ Jorts are required. Converted Bibbed overalls for bonus points.

    Please lift up those named and unnamed.

    Some words for the day:

    “Own your choices, especially the ones you avoid. Everything begins with choices. You could easily brush that off as something you’ve heard before. Most people do and that’s why they stay stuck in ruts they don’t want to be in. They’re unwilling to make the choices that would get them out and move them in the direction they want. Be aware of the self choices you’re willing to make and the choices you’re not willing to make. Own both and act with confidence. Be willing to make any choice you need to take to get you where you want. Because if you won’t do that, what are you really doing?”

    Perfect temps this morning. Enjoyed it fellas and have a great one! SYITG.

  • Insert Title Here

    Sixteen Spider Run Stalwarts + 1 that was feeling the Bern gathered in the balmy 49° gloom for some hill fun. After the expected northern aggression’s comments about long sleeve attire, YHC declared our routes and off we went.

    map

    The Route
    – Long way around the lake
    – Across the bridge and up the hill by the baseball field
    – Down the parking lot to College

    4s
    – Cut through fraternity row and take a right on Hampshire
    – Hampshire turns to Horsepen and ascend all the way to Patterson
    – Right on Patterson then right on St Christopher
    – Straight across to Tapoan, not Towana
    – Meander by the golf course back to the start

    5s
    – Left on College
    – Right on University
    – Right on Wood
    – Quick left on Lakewood then right on Wood
    – Right on Baldwin
    – Baldwin turns to Hampshire then follow the 4 route

    6s
    – Stay on College all the way to Club Vista and take a right
    – Right on Westham
    – Right on Baldwin
    – Cross Wood and stay on Baldwin then follow the 4 route

    Numberama, Names, then start searching for Posh.

    Moleskin
    Phenomenal morning for a run this morning. Pre/post run mumblechatter was at an all-time high. So high that YHC couldn’t decide on an appropriate backblast title. Therefore, I have listed a few suggestions below. Rather than comment on the backblast (which no one will do anyway), offer an alternative title. It’s like a haiku without the haiku!

    Posh Finds His Way Home
    Hitchhiking on the Snowbank
    Sufferin’ Succotash
    This Run Sucks
    I’m Bored So I Guess I’ll Go Vote
    Marv Wins a Bet
    I Said the Long Way Around the Lake

    Announcement
    HDHH the 18th which is a day before the 19th. Just sayin.

    Splinter says sayonara!

  • Bear with me… it’s been a while

    A fantastic PAX of Four won the war against the Monday morning fartsack as YHC made the first return to Batteau since the last tour. A relatively unknown Gloom with City of Richmond’s maintenance on street lights added up to a few obstacles in the dark.

    Just as Oyster emerged from his vehicle the clock struck “Go Time” and the PAX were off.

    COP

    Money to the pickle ball courts, avoid the cliff YHC nearly Took the PAX off

    F3 Welcome, Disclaimer (including one about YHC’s hiatus from this AO)

    SSHs, DQs, Russian Soldiers, Imperial Walkers, Helicopters, Merkins. Warm? Let’s Boogie.

    The Thang

    Exercise I – Hot Box Lindsays

    Mosey through the valley and back up to the SOJ Farmers Market Activities Hut. Grab a picnic table.

    3 rounds – 10 merkins, 20 step ups, 30 reverse crunches. Run to and from the stone chimney. algore for the six

    Exercise II – Touch a Tree

    Partner Up – 3 trees, 3 rounds

    Round 1 – LBCs, Round 2 – Lt Dans, Round 3- Alabama PromDates

    Mid Beatdown MARY

    rounds of flutter kicks, rosalitas, hello dollies and alabama prom dates

    Exercise III – Merkins/Lunge Ladders

    Mosey back down and up the valley to the pickle ball courts. pick a square

    Merkin Ladder – Bear crawl, side crawl, back bear crawl, merkins up to 5

    Lunge Ladders – lunge forward, side lunges, reverse lunges, 5 down to one squats

    Exercise IV – Mini Merkincide

    Mosey to the tennis courts. 10 merkins at each line on the court. Run down and back.

    LBCs until the final bell.

    Numberama, Namerama, YHC took us out.

    Lift those up named and unnamed this morning.

    Some words from a daily devotional on the theme of “It’s Go Time”

    Look back 12 . . . 18 . . . 24 months. What should you have started doing then so you’d be closer to what you want now? There’s always something.

    Now forget it because it’s done, but keep the lesson with you. You have new decisions to make. Future moments depend on these moments.

    What are you waiting for? Get started today.

    Felt great to get back in the gloom after a few weeks away due to a tweaked back. Near perfect conditions for a late winter time beatdown. Enjoyed it fellas! SYITG.