Category: Richmond, VA

  • Virgin Territory

    Determined to leave tracks in unchartered Currahee territory, four men braved the conditions.

    Here’s where the runners traveled:

    • R on Pump
    • R on Ridgefield
    • Cross Gaskins into Rockstone via path
    • L on Boardman
    • L on Rockstone Pl, stop for Monkey Humpers
    • R on Rockstone Ct to dead end and reverso
    • R on Rockstone Pl
    • R on Boardman
    • Take path across Gaskins to Ridgefield
    • L on Falconbridge
    • R on Raintree
    • L on Maremont
    • Circle Godwin back to VSF

    Numberama, Nameorama, COT

    MOLESKIN

    Mr. Rogers set the pace, YHC kept up mostly, Pigskin and Handshake brought up the six.  Mr. Rogers and YHC gave my lady friend the ol F3 front yard salute as we passed by.  Wally seemed to be built for today’s conditions, Lulu seemed slightly less enthused.  At coffee, Gomer joined and passed the site Q torch to YHC.  Woot Woot!  Back on top.

    ANNOUNCEMENTS

    See other BBs

    Maybe 2nd F tonight – See Gomer

  • Swift Freaks at Swift Creek

    Bo and BR met up at the track at Swift Creek Middle for some speedwork. Surprisingly, I don’t think we’ve done too many quarter mile intervals, so today seemed like a good day for it.

    4 lap warmup

    9 interval laps with about 2.5 minutes of rest in between.

    sub 630/mile pace was the intention, but it got closer to 6 before it was over, with an all out sprint on the final straightaway.

    2 lap cool down

  • Flatulent Flutters

    19 PAX said I am not fartsacking on this cold morning and pursued a more sculpted body for the holiday. While they did not fartsack, they sure did their best to create warmth for others.

    COP: DQs, Helicopters, jazzercise, arm circles, merkins, Freddy Mercuries. Mosey to bus loop.

    Triple check with run to end of bus loop and back (gotta do some cardio), coupon squats and curls for the ladies. Mosey to curb.

    20s which are lawnmowers and swings need to equal 20. Did a bunch of sets with a run around the loop in the middle. Mosey to courtyard which is 30 feet away.

    Triple check with rifle carry around the courtyard, coupon flutters and pole smokers. This generated a symphony of hot air; the temperature is certain spots was 5 degrees warmer. This group is pretty skilled at this “art” but today seemed more frequent and at times more potent.

    Lunge back to home base. 30 bench presses and some stretching, numberama.

    Prayers for a family member of Gypsy’s named Kelly who is starting treatment for prostate cancer. Speaking of treatment I finish mine in two weeks and will be in remission.

    Pinto is having an F3 party on 12/20 (as Pinto for more details. It is at his house, starts at 5 and goes into late in the PM). I am having a gathering at my house on 12/27 to celebrate remission. More details forthcoming. Kubota is heading up the Bridge on 12/27; let him know if you are interested. Breaking bread needs someone for Sunday 12/28. Lots happening my friends.

    Thanks for letting me lead!

    FIreman Ed

  • Merkin Mosey

    Choo Choo and Beaver couldn’t make it out to the Loco Motion AO, however, we met up to join forces for a Merkin 5k out at the Ol Lumberyard. Nearing the Merkin Challenge Month finish line our upper bodies are looking like something out of Baywatch (could be either sex) but feeling like burnt toast!

  • Les Temps Perdu

    8 studs partook in the “Old Dirty 100” powered by 90s alt rock bangers.

    🔥 WARMARAMA (10 min)

    Mosey around parking lot loop working in butt kickers, high knees, karaokes (done on the same side as pointed out by Belay). Circle up for some SSHs, DQs, Helicopters, Cherry Pickers, and stretching.

    Hit play on 90s alt rock then moseyed to bus loop for round 1 of Old Dirty 100.

    💪 The Thang (30 min)

    🔁 Old Dirty 100

    🧱 Round 1: HS Bus Loop

    1. Ran 1 lap then hit 100 Freddie Mercuries
    2. Ran 1 lap then hit 90 squats
    3. Ran 1 lap then hit 80 merkin

    🧱 Round 2: Courtyard Loop

    1. Ran 1 lap then hit 70 LBCs
    2. Ran 1 lap then hit 60 imperial squat walkers (60 is debatable)
    3. Ran 1 lap then hit 50 Chuck Norris merkins

    🧱 Round 3: MS Bus Loop

    1. Ran 1 lap then hit 40 flutters
    2. Ran 1 lap then hit 30 walking lunges
    3. Ran 1 lap then hit 20 mountain climbers
    4. Ran 1 lap then hit 10 burpees

    Slowseyed to a wall and sat in people’s chair while Rage Against the Machine screamed “FU, I won’t do what you tell me” at us.

    🧘 Mary / Cool Down (5 min)

    Moseyed BTTF for 4 minutes of Mary.

    🗣️ COT (Circle of Trust)

    • Name-o-Rama
    • Announcements
    • Prayer Requests – Wildcat

    Dealer’s Musings:

    • Smaller group than usual, but great company and hard work
    • 311 gets Snuff fired up
    • Wedding Singer rages when Rage plays
    • Coffeerama was great!

  • Cinco De Geratrico…

    Four Gents and one slightly tardy Gerry arrived for what YHC hopes was a sufficient beatdown….

    Shout-out to Applesauce who, upon seeing Saab on the Q sheet, conducted detailed research into obscene jokes to present to the PAX… YHC was both pleased, and a bit flattered by the reputation he has apparently developed.

    Saab Abides (when able)

  • Mini Horseshoe

    6 SOJ men were ready for a Rosie Q at Timberwolf with one LIFO, but the PAX accepted the excuse post-workout.

    Head to the tennis courts for a brief warmup of standard fare.

    YHC explained the mini version of the Luck Horseshoe – one exercise then lap around the tennis courts always facing the same direction, run, slide left, bernie, slide right. Add exercise 2, lap, up to exercise 5 then start dropping. Exercises were the classic LH – merkins, Imperial squat walkers, scorpion dry docks, WWII, lunges, 20 of each. All rounds completed by the PAX, the mini version definitely kept us closer together than the full track version. Cottontails form is on point!

    Mosey around the school to the benches for some low rep form work. 2 rounds of dips, AARP squats, derkins, split squats, hoe downs.

    Mosey our way back to the flag adding 2 LIFO penalty burpees before the 45 minute mark.

    Thanks for letting me take the lead at Timberwolf, it’s been a while since I’ve had the Q out there. You are welcome for making it a mini and not the full Lucky Horseshoe.

    • Magnum PI workout at Dogpile this Saturday – wear your Hawaiian shirt, Tigers hat and mustache if you’ve got it
    • Daddy Daughter dance Saturday 12/6 – lots of guys signed up, looks like it’s going to be a good time
    • 12 Days of Christmas beatdown 12/23 at NoToll – reach out to EF Hutton or punch the HC button on his Secret Santa slack post if you want to join the gift exchange.

  • IR-friendly Circuit of Doom, AKA: The welcome back party for Biodome

    Five brothers crossed past their comfort zones to embrace a new level of pain train madness, all thanks to our brother Biodome’s long anticipated return from IR. The man can’t move faster than a walk, so it was heralded as a no-run beatdown, which we honored (endured) with gusto:

    WARMERAMA OYO:

    • Welcome & Disclaimer
    • OYO movements and stretches to get the blood flowing

    THE THANG:  PAIN TRAIN CIRCUIT

    • PAX each take a Station and complete reps until the TABATA timer goes off (100 seconds of work, 20 seconds of rest/stretch = 2min per station)
    • Station #1 – Battle Rope
    • Station #2 – WWII’s
    • Station #3 – 60# Sandbag Squats
    • Station #4 – Flutters with Skull Crushers (10# plate in each hand)
    • Station #5 – Plank Pull-Through of 30#KB
    • Station #6 – Curls with 30# Ruck Plate
    • Total of 20 Stations completed

    COT:

    • Counterama # 5
    • Namerama
    • Announcerama (see Below)
    • BOM Prayer

    NMS:  AMRAP reps to a Tabata timer, with most stations incorporating heavy weights, was HARD work. The encouragement was to have good quality form, adjust to a different exercise at each station as needed, but keep the reps going for the full 1:40 at each station. The efforts put forward were impressive, and all the PAX were truly exhausted by the end of 20 stations. We are all very thankful to have Biodome back with the PAX! Yours AYE, DTH

    Announcements (SEE SLACK!)

    • Monthly: Breaking Bread, Bridge
    • 12/6 Father Daughter Dance
    • 12/23 Rosie’s 12 Days – NoToll

  • 2 for Tabatha

    2 men posted on a cold morning to throw some iron around. The PAX decided to do a Tabatha workout.

    COP – mosey around parking lot then various warmup exercises.

    Tabatha – 20 seconds on, 10 seconds off, 6 sets each. Exercises rotated from lower body, upper body and core exercises .

    Numbers, names, Yardsale took us out.

  • 3(4) doors down

    doozy had a wo in mind, but let me grab the q. We did a warmarama in the usual fashion and then some dojo dan

    THANG

    this was a doors wo with an assortment of upper, midsext and lower body ex’s alternating every 5 doors with the # on the door corresponding to the # of reps

    we ended w a triple check with plank and flutters along w a mary circle

    COT

    namarama and numberama with the 2 runners, YHC took us out

    pleasure and privilege gentlemen