Category: Richmond, VA

  • Rut Run

    Arrived on site to a cool 26 degree gloom for a early morning run, we had Trout pick the route today and we ran through the Rutland neighborhood for our 4+ mile route.

    Mud Face and No Idea went the Baptist church route to get their 45 minute route in.

    Numberama and Namerama, Trout took us out.

    We welcome Garbage Plate to north of the wall(295) and great mumble chatter at the start of the run catching up. This was a new route for YHC and enjoyed the company of Trout and Garbage Plate at the start. This was a good route and look forward to running this again.

    See you in the gloom….GB

  • OG

    3 strong +1 moseyed into gloom, down the hill around the corner, up the hill, through the shrubs, down the big hill around the loop and back for a 5 mile run. Of course Annie led every step of the way with Honeymoon & POG close in tow.

  • Does Kimchi mean Sh!t?

    8 cold but otherwise well conditioned men arrived and eagerly gathered in the gloom at Hoedown this morning.

    COP

    DQ’s, Helicopters, Cherry Pickers, flutter kicks and Kimchi twists

    Mosey to the teacher parking lot for Man killers

    Mosey to the ADA compliant sidewalk – as usual YHC was trying to make things up on the fly and failed. YHC decided to try to use the hand rails jumping from side to side but quickly realized the drop off on the outside could really get someone hurt, switch to dips.

    Mosey to the court for four corners.

    10 – Merkins, 20 – WWII, 30 – Plank Jacks, 40 – Squats

    Mosey around to the bottom parking lot

    11’s start with 10 – Merkins Bernie sanders across the parking lot up the small hill 1 – Monkey Humpers

    Mosey to the lower parking lot arrows follow them around in a Crab walk stopping at each arrow with 3 Merkins

    Mosey to side of lower Parking lot and partner up partner 1 – WWII partner 2 – run the length of the parking lot and back (X3)

    YHC wanted to use the small hill again and there was time left on the clock so 11’s on the hill. At the bottom 10 – Decline merkins at the top 1 – Inline merkin so on and so forth

    Back to the flag – 2 minutes still on the clock finish out with some American Hammers

    Number/Names YHC took us out

    NMS:

    When YHC was in the Navy on of his good friends would always say that “we are in deep Kimchi” whenever things got heated. YHC never asked what Kimchi meant but assumed it meant shit. YHC decided to ask Hitch Hiker what it really meant, Hitchhiker informed YHC that it actually is a way to make cabbage. However Cabbage twists does not sound as menacing as Shit Twists, so you do you and call them as you see them.

  • Shakedown said it was OK

    4 warriors of the soggy gloom showed up for some Sunday fun. 3 PAX with 2 legs and 1 with 4 legs. After some debate and Shakedown’s approval, it was decided to hit the trails despite a few puddles in the parking lot. Excellent time had by all. Covered about 6.8 miles today through beautiful trails, crossing the James twice today. Excellent conversations today. Topics included Cub Scouts, dad jokes, how to hide your money, surgery/health issues, and customer service.

    Numberama, Nameorama

    COT

    YHC forgot this part of the F3 routine so here it is: Great to share time and be a part of this awesome group. Prayers for health of the PAX and their families and strength to keep pushing to have a positive impact in our communities.

    NMS

    It was great to enjoy a new part of RVA. Excellent to get to know some of the PAX a little better. Experiencing nature is helpful in reminding YHC that there is a lot to be thankful for.

  • Qtegrity no audibles allowed

    YHC was all set up this morning, walked outside in sleet and had to change vehicles to the SUV (move the flag shovel and F3 gear). Arrive to the site and greet some of the PAX that arrived early, Sippy Cup arrived at precisely 1 minute before go time and 60 seconds later this is what went down for 28 F3 brothers.

    COP

    We moseyed to the amphitheater via around the crop circle and gingerly down to the mosh pit. We performed (with much mumble chatter) 20 SSH, 10 DQ’s(slow), 15 arm circles 10small 5 big, reverso, 15 Helicopters, 20 LBC’s and 20 merkins.

    The THANG

    We mosey to the outdoor stage and luck has it no light so sight in the gloom may be an issue, we team up in partners of 2 Partner 2 grabs a coupon and returns to the group in front of the stage. My instructions was to touch a different tree in six repetitions and you switch with your partner after touching a tree. So Partner 1 runs to touch a tree(some touched 6 trees for extra credit…(it is you against you after all)). Partner 2 for the first two rotations did sit up press with the coupon. Then American Hammers with coupon for 2 reps and squats with the coupon for two reps.

    We mosey to the triangle of pain and do a triple check where we start with lunges from crop circle to the top of the Hypotenuse of the triangle, run the bottom of the Hypotenuse and perform 15 LBC’s then Bernie Saunders up the hill to the crop circle. YHC realized that we did not have an exercise at the top and Qtegrity was born(go with the original plan…no audible is allowed). So we went straight to lunges for a triple check (3 reps) of the above circuit. We have a 20 count and mosey to the Cage.

    You guessed it if you have been in a CB Q led Dogpile or Wdog work out we are bringing the Cindy to the F3 morning workout challenge and we partner up with Partner 1 running to the Hydrant and back(timer) and Partner 2 performs 5 pull ups, 10 merkins, and 15 squats. We rotate where Partner 2 runs to the hydrant and Partner 1 performs the 5 PU, 10 merkins and 15 squats. Looking at my watch and wanting to get another workout station in, we stop after doing this for about 15 minutes.

    We mosey the the stone wall via the bowl behind the amphitheater and do 10 donkey kicks then take a seat against the wall, do this 3 times then on the fourth rep, DTH does a 20 count(while we are seated at the wall, then 10 more donkey kicks and seat at the wall for about 20 seconds. With a nice burn going now we mosey bag to the flag.

    COT

    Numberama, namerama.

    We welcome Kevlar (FNG) aka Logan Kruger to the RVA F3 family, glad to have you as part of the morning workout and hope to see you again in the gloom.

    We discussed upcoming and ongoing events, upcoming is Breaking bread, look for sign ups on the Q sheet, and the Winter Tour. We had enough participants order the named t-shirts and thanks to DTH for making this happen. I love mine from previous orders as my 2.0(Hash) gave it to me as a birthday gift.

    We had 2 prayer requests 1-for DTH’s team going overseas as their visa was approved and 2- for Gomer Pile who is presently overseas doing great things in Central – South America.

    YHC took us out.

    Gents, it is a supreme honor to lead this band of brothers for an hour. Great efforts today and have a great weekend. I look forward to seeing you in the gloom…CB.

  • Swirly vs. Car

    Six arrived on wheels, most with 4, one with 2 to take on the sleet and get some miles before and after the main event. A hair shy of 4 to be exact. On the way over someone dared to speed by the PAX crossing the icy Robinson St. bridge. Swirly gave them the old staredown. One can only assume the driver pissed their pants.

  • It’s cold, let’s geaux!

    7 hardy and foolish souls appeared bit by bit out of the gloom to partake of YHC’s second Q this week. This is our venture.

    Mosey to basketball court area, 1 loop around and time for COP. 9 each of SSH, DQ, helicopters, Imperial walkers and LBC’s. Mosey to end of field by the buses. Bear crawl 10 paces, do 10 merkins, lunge 10 paces, 20 2-count mountain climbers, bear crawl 10 paces, 30 reverse crunches, lunge 10 paces, 40 LBC’s, bear crawl 10 paces, 50 SSH, then count down until other end of field is reached.

    Mosey to playground at back of school, Dora time, so partner up. Timer runs to end of building and back, partner works on 100 squats, 200 LBC’s and 300 shoulder taps. Once complete, Al Gore for the six, 10 count, then mosey back to basketball court area. Very fast 4 corners with 5 minutes left, lunge between corners, complete 1 merkin, 7 burpees, 9 jump squats, and finally 81 SSH. Run back to flag for 2 minutes of Mary including boat/canoes and flutter kicks. Numberama, namerama, Mudface took us out.

    NMS

    YHC is still riding high from LSU’s championship season, so started by marking off a football field, then teaming up for a Dora (cause it takes a team to win). The numbers on the four corners are the jersey numbers of players on LSU’s team that won, respectively, the Biletnikoff (best WR), Thorpe (best DB), and Heisman (best, period), awards, along with the TE, Thaddeus Moss.

    Mumblechatter this morning was about how cold and wet it was, and several of the PAX inadvertently sat in freezing puddles on the field. The cold did keep the PAX moving, and they crushed the DORA. Great to see everyone out there, and hear even more quotes from Water Boy.

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

  • Hitchhiker and Two Bikers

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    Fourteen runners + two bikers ran and rode today. Some started early while others showed up to a Q-less RAMM. YHC took control and spouted out an easy one.

    East on Grove
    North on Malvern
    Cross Broad, Cross the Bridge
    East on Laburnum
    6s briefly went North on Hermitage

    Out in 23 minutes back in 22 minutes.

    Announcements and YHC took us out.

    Announcements
    – Best wishes to Gomer as he heads out on mission. Safe travels!
    – See Offshore for info on 10k support for the Healing Place.
    – Stay away from the Capitol on Monday.

    Splinter says sayonara!

  • Giving it to the pavement

    13 PAX including one from north of the River came to Twin Team for a early morning beat down. According to the frozen frogs this is how it went:

    COP

    • SSH x 25
    • Michael Phelps x 10
    • Hairy Rockettes x 10
    • Collard Pickers x 10
    • Crab Cakes x 10
    • Hello Dollies x 10
    • RosLitas x 10
    • HRMs x 13
    • Pickle Pounders x 10 (excellent mumble chatter about YHCs impeccable form showing the pavement who is boss during this one)

    The Thang

    Two Boberry biscuits around the track with 5 burpees after each one

    Garbage plate special, partner up then 5 minuets of:

    • One partner does donkey kicks, while other partner does Kimchi Twists, count by twos
    • next round WW2s and balls to the wall
    • last round burpees and people’s chair

    BTTF for 10 push ups any style on your own

    COT

    Orange Crush took us out.

    NMS

    Awesome to have the honor to lead these men today. Props to Garbage Plate for coming to Twin Team for the first time. Tclaps to Orange Crush and Mousetrap for coming out despite nagging injuries. Cooper is a welcome addition to the PAX for sure. Not only does he distract PAX from burpees when needed, you can always “blame it on the dog”. Great job today gents!!

  • Time to Geaux

    7 men showed up for YHC’s first Q in a while. In a warm for January morning, this is what we did.

    COP, 15 each (for the 15 wins LSU achieved this season)

    SSH, LBC’s, merkins, DQ, windmills, Imperial walkers, mosey to middle of soccer field, partner up. Meet your partner in the middle of the field, do 30 reps of the exercise with partner, bear crawl to the goal post, 30 reps OYO, run back to middle, repeat with a different exercise, 7 rounds in total. Exercises were LBC’s, squats, merkins, monkey humpers, jump squats, shoulder taps and American Hammers. 7 is the number of Top 25 teams (in the final poll) that LSU defeated this season, 60 (30 time 2) is the number of TD passes thrown by Joe Burreax this season, including 13 in the playoffs.

    Mosey to play ground area for 11’s: dips and merkins with your feet in a swing. Burreaux averaged 11 yards per completion this year while completing 76% of his passes. Head back to flag for 5 minutes of Mary, total of 67 reps of exercises including burpees, diamond merkins and WW2 situps. Numberama, namerama, YHC took us out.

    NMS

    YHC was extremely fortunate to fly down to Baton Rouge to watch the national championship game with his family, celebrating each TD and great play with other (real) Tiger fans, whose team plays in the REAL Death Valley. We have a live Bengal tiger for a mascot, they have a guy in an orange suit which looks like a reject from a Frosted Flakes commercial circa 1985. It was a great time, and YHC thought it would be appropriate to recognize some of the many records broken this season by his beloved LSU Tigers. YHC also decided to Q today and tomorrow as lately YHC’s attendance at F3 has been spotty at best, but YHC will show up when No Idea is on the Q sheet. Mumblechatter today seemed to keep returning to what it was like to grow up and be educated in Louisiana, with many references to Water Boy, some of which are not that far off, but no, YHC’s mother is not a Swamp Witch. Great job today fellas, it was a blast to lead. See you in the gloom tomorrow!

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