Category: Richmond, VA

  • Six Pack

    6 studs posted at WDog this morning and here is how it went down..

    Warm ups – Dead man stretch, Helicopters, Windmills, SSH’s IW’s Plank

    Rusty cage : Pull up/Chin up ladder – 1-5 – back down 5-1

    Partner Jerkins 5 and Dips 5 – 3 sets

    Block work : each pax grab 2 blocks – 1 block curl 10 – 2 block each hand curl 20 – repeat 3 times . Bench press 1 block 20 – bench press 2 blocks 10 – repeat 3 times . Fee 6 inches hand extended above head with one block bring the block up over head 10 times – repeat 3 times . WW2 sit up press with block 10 times 3 sets.

    Field : All together run forward to the 25 – 50 75 at each yard line 10 SSh’s in cadence . Repeat coming back / Bernie Sanders .

    Native American run back to the flag.

    Great work today guys – mostly a ground and pound – very well done. Light crowd for WDOG this morning – but excellent light rain with a little mumble chatter mixed in.

    Phonics took us out. Thanks for allowing me to lead this morning guys.

    See y’all in the gloom !

  • No BB for No Toll – No way

    14 battle tested warriors arrived at No Toll looking to see what Doozy Q had in store.

    COP = Mossy to the basketball court

    DQ’s, Helicopters, Cherry Pickers, LBC,s, Merkins and Scorpion Kicks

    Mossy to the big parking lot

    Man Killers and Parking lot merkins

    Mossy to the soccer field

    Four Corners – Prostitute style

    WWII’s, Jump Squats, Monkey Humpers and LBC’s

    Mossy to right side of soccer fields

    Triple Check

    Partner 1 – Dips, Partner 2 – LBC’s, Partner 3 – Run

    Mossy to basketball Court – Burpie Suicides

    Back to the flag with a minute left Burpie when called

    Numbers/names YHC took us out

    NMS:

    Sorry guys, I thought I would have more time this morning to get the BB out. I’ve been wanting to Q No Toll for some time now and when my opportunity finally comes up all the ideas I had seem to go out the window. I am always happy to bring the man killers and my new favorite parking lot Merkins.

  • Having fun is hard work

    9 men showed up on this brisk morning for an old fashioned beat down.

    • COP
      • SSH x 20
      • Arm circles (all small)
        • arms to the sides x 10, reverse x 10
        • arms out front x 10, reverse x 10
        • arms up high x 10, reverse x 10
      • Scorpion kicks x 10
      • HRM x 10
      • Copperhead squats x 10
    • Burpee superset ladder
      • Mosey to road on side of AO
      • From starting point, run to 1st light pole do 1 burpee
      • Run to 2nd light pole do 1 burpee with 2 merkins and 2 jump squats
      • Run to 3rd light pole do 1 burpee with 3 merkins and 3 jump squats
      • Go all the way up the ladder to 10
      • Go back down the ladder back to 1
    • Mosey to practice soccer field, PAX lines up front to back on one side of the field.
      • PAX will do squats w/ imperial walker, line leader calls out the cadence
      • Last man on the line will lunge to the front
      • Repeat until the PAX reaches the other end of the field
    • Mosey to the pull-up bars for some Triple Check
      • Partner 1 does pull-ups
      • Partner 2 spots Partner 1
      • Partner 3 runs suicides on basketball court
      • Rotate
    • Mosey back to ghost flag for numberama, namerama
    • Announcement:
      • Wild Thing’s M’s funeral services this Saturday. If available please go and show your support.
    • Notes:
      • YHC may have misled the PAX into thinking this would be fun workout. This was definitely F3 fun.
      • It was good to see The Carpenter back in action
      • Hard work was put in by all. Thank you for letting me lead this morning!

  • Where’s Trout?

    3 men showed up to post some miles and enjoy fellowship (the latter for 2 of the 3).

    YHC and Mudface did our usual loop around the schools and into Honey Meadows, while Trout , quote, “ran through Rutland, a 4 mile loop, past Bulkhead’s house (probably asleep), ran by Spike’s house (probably asleep).”

    Before he headed out, Trout told us “If I’m not here when you get back, I had to go.” This made YHC question how feeble minded Trout thinks we are…. “you mean if you’re not here, you had to go? Sorry, I don’t get it.”

    Mudface and YHC discussed, among other things, how a running AO and his (Mudface) training for a Strong Man competition don’t really mix well.

    As usual, I have No Idea what I’m doing….

  • Do not let Handshake play poker

    Six strong warriors made their way out to HBR to wonder if anyone grabbed the Q overnight. Hot Potato was announced and we went about our way

    Handshake: COP – SHH, Don Qs, Flutterkicks, HRMs, Incorrectly done Scorpion Kicks. Mosey to pullup bar for morning call – 5 Pullups per man while others do 5 Merkins. Jump the fence and commence with a mini-beast of: HRMs, WWIIs, & Squats. Pass Q to YHC

    Mosey to PES back lot to find coupons. 35 Overhead presses, run loop. 30 Squats run loop, 20 Sit N Press & loop, 25 Swings. Deposit coupons back and hand over Q to Lighthouse. Down to Heartrbreak Hill.

    Run up hill, 5 burpees, back down & 1 burpee. Repeat but 2nd round Bernie up then 3rd round Crab walk up. Boberry gets Q, aka “It’s Bo time…”

    Triple Check – Donkey Kicks, Dips, & run up to dugout. Call for time back to flag – 90 seconds of mary. Lighthouse took us out.

    NMS – Great to have Loose Goose back out at HBR and some Winter Tour visitors. BB title comes from Handshake trying to trick the pax with a called cumulative burpee beast call of which the PAX was not falling for it. Not much of a poker face on Handshake… Mumblechatter ensued as of whether an All Burpee Beast can be done to which YHC said yes it’s happened at 45MoM, Toga took that Q on a few years ago.

  • Over the River and Through the Woods …

    Twenty one stud muffins emerged from their Dutch ovens looking for a cup of joe and a side of miles, and here’s what they got:

    Tyler Haynes Commons to Westhampton Way/UR Drive (YHC had planned to venture along the Gambles Mill Eco-Corrider a/k/a the Bat Cave, but not yet open for business — audible called — anyone who does NOT have a broken ankle this morning can thank Shakedown for that);

    Left on River Road, cut through shopping center parking lot and over Huguenot Bridge, left/East/downstream/thataway onto Riverside Drive

    4s: to Rattlesnake Creek and reverso

    5s: to Williams Island and reverso

    6s: to Riverside Meadows and reverso; or follow Saab and Sippy up the hill on Stratford into the woods. Pro tip: whatever they say, do not get in the van.

    NMMS: Prayers for Doozy’s mother in law, Gomer Pyle’s dad (surgery today), and YHC’s dad (surgery last Friday). Great run this morning gents, way to push on the flats and thanks for the chance to lead.

    Doublemint

  • 5 men 4 bands

    5 F3 brothers showed up for a Monday after work gym session outside. YHC had 4 work out bands (50#, 40#, 30# and 20#) to use and here is how it went down:

    COP

    15 SSH, 10 DQ, 14 Helicopters, 15 Arm Circles (10 small 5 big), Reverso, 20 LBC’s, 10 Scorpions, and 20 merkins.

    THANG

    We start with a Triple Check with a 2 man group(1) and 3 man group(2). Group 1-performed Squats while Group 2 ran a school side yard lap (about 400 M), switch Group 2 squats and Group 1 Lap. 2nd rotation Group 1 LBC’s while Group 2 ran lap. Switch Group 1 Ran lap and Group 2 LBC’s. 3rd rotation, Group 1 lunges while Group 2 ran lap. Switch Group 2 lunges and Group 1 ran lap.

    Mosey to Jungle gym by Basketball court. and we set up stations for a triple check.

    Station 1- Shoulder raise with 20# band.

    Station 2 – Band pull aparts(30#) with elbows at shoulder height.

    Station 3 – Tricep extension (40#) men rested on knees to have proper tension of Banf.

    Station 4 – Bench press with 50# band

    Station 5 (Timer) Suicides on the BB Court.

    All of the Pax would perform AMRAPs on the bands while one member(Station 5) Ran suicides. When suicides were finished runner went to station 1, station 1 to 2, 2-3, 3-4 and 4-5. WE performed a triple check of these stations for a solid band work out.

    Mary

    We head to South Brick wall of school. BTW – then each member performed 5 Shoulder taps each side. We returned to wall sit, 10 Donkey kicks, Wall sit, 10 donkey kicks then BTW, 2 count shoulder tap 1-rep, wall sit, 10 Donkey Kicks, wall sit and finally 10 Donkey Kicks,

    Namerama, Numberama

    YHC took us out.

    Cheers everyone….CB

  • Groaning for “The Hoedown”

    The Tuckahoe gloom welcomed nine endorphin pimps this morning to the latest DTH sweat-rave. Here’s what sunny and seventy felt like ripping through their veins:

    The THANG:

    Mosey to Shovel Flag for COP #1:

    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Imp.Walkers x10 IC
    • HuRpees (Hand-Release Burpees) x10 IC
    • Crab Cakes x10 IC
    • DTH’s x14? IC (…a few extra provided in absence of PAX counting…)

    Mosey to upper field for COP #2:

    • TRIPLE CHECK:
    • P1 & P2 – PLT’s
    • P3 – runs across field to complete 10 pull-ups, then returns to switch

    Mosey down to Bottom Wall for COP #3:

    • “Dirty HookUp” x20 IC (plank facing wall, place each hand up on wall, then bring them back down, 4ct, alternate hand order half-way through)
    • People’s Chair with variable arms
    • Donkey Kick-Offs (Counting up by x5 reps per set with 5 seconds of rest with feet on wall between sets …ascended to x20 DK’s)
    • People’s Chair with variable arms
    • Hip Slappers x10 IC (BTTW with alternating hip slaps, 4ct)
    • People’s Chair with variable arms
    • THE HOEDOWN x10 IC (spontaneous idea for 4-ct routine while sitting, reaching down to slap feet, followed by reaching up to slap wall above head)
    • Chicken Peckers x20 IC

    Mosey to Blacktop for COP #4:

    • BEARMUDA TRIANGLE:
    • Round 1 – x10 Burpees ea corner
    • ABC’s for the SIX
    • Round 2 – x10 BallDippers (2-ct)
    • Lt Dan’s for the SIX
    • Round 3 – x10 WWII’s
    • Dying Quixotes for the SIX
    • Round 4 – x10 Merkins (dealer’s choice)
    • Variable Plankorama (Holding 3”, Pickle Pounders, etc)

    Mosey BTTF:

    • Slow to Fast Freddie M’s x20 IC

    COT:

    • Counterama # 9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Oh man, was the pain train in town today or what!? Hitchhiker’s perpetual groaning during the wallerama was epic. And look, now you Tuckahoe guys have your very own DTH original exercise to repeato with pride…or perhaps that was the first and only time “The Hoedown” will be seen at Hoedown… Thanks for putting in the hard work today gents – makes YHC work all the harder to lead from the front. SYITG!

  • GridIron Regulars succumb to Valentines Day, but Others pick up their Slack

    Seven of the faithful (but not so many “regulars”) posted on Feb 15 at GridIron. Johnsonville had volunteered as Q, and this is what went down, more or less.

    COP warmup in rapid succession, including 40x SSH, arm circles, hillbillies, don quiotes, Alabama prom dates, supermans, susanne sommers, etc.

    Grab 2 coupons each. Set down coupons in parking lot, pair up, and line up against the wall with partner.

    Round 1 — First partner inverts on wall and does chicken peckers whilst other partner runs to coupons and does coupon burpees. Repeat 4x each.

    Intermission — Native American run around parking lot, pausing at landsaping oval on far side. Plank on curb around said oval. Plank walk a complete revolution.

    Round 2 — First partner does rotating wall planks whilst other parter runs to coupons and does 20 coupon curls.

    Intermission — Same as above, but plank walk in the other direction.

    Carry coupons onto near GridIron. Circle up for modified Jack Webb. 1 merkin on coupons, then do 2 of the following — (i) on knees, thrust coupons out directly forward at chest level; and (ii) on knees, thrust coupons up overhead. Do 2 and 4, then 3 and 6, then 4 and 8, etc. to 10 and 20.

    20 burpees.

    Carry coupons to the other endzone. Circle up for modified Jack Webb. 10 sit and press with single coupon, then 40 single-count American hammers with single coupon. Do 9 and 36, then 8 and 32, then 7 and 28, etc. to 1 and 4.

    Native American run the length of the field, then back to the VSF. Plank until time ran out.

    COT with Funny Car taking us out.

    Welcome out to GridIron Deuce and Funy Car. Welcome back Greg. Thanks for the opportunity to lead. Jville

  • OTB

    We ran!