Category: Richmond, VA

  • Predictable Pax

    A total of 9 PAX eventually made it out to Hearbreak Ridge on another muggy morning. Fireball from Houston joined us for:

    COP: SSH, Russian Soldiers, Merkins, Helicopters, Flutterkicks, Scorpion Kicks.

    Triple Check: Chicken Peckers, WWIIs, & run the loop. Mosey off to basketball courts in back. 10 merkins at each hoop, with bear crawl between all 6 baskets. Down to the Jerkin Gym: 4 sets of 8 Jerkins.

    Over to the benches: 30 Benchkicks & 20 Squats. 2 more rounds increasing both by 10 each time. Head over to namesake Heartbreak hill for Fireball:

    Run up 3 burpees, back down. Up & 5 burpees at top, back down. Up again 10 WWIIs, back down. Finish back up with 20 Merkins. Back to flag for 2 min of Mary. Atilla took us out.

    NMS: At 5:28 with 6 PAX waiting to start Fireball asked how many PAX does HBR normally have. Atilla responded “6-10” and said in the next 90 seconds Lighthouse would pull up soon followed by Handshake as we would hit 5:30. True to form Lighthouse pulls in at 5:29 and Handshake is getting out of his car as we start our mosey at 5:30. Not wanting to be outdone Probation arrives 2 minutes late and tracks us down in the COP. It is nice to know some things you can set your watch to in these uncertain times.

    YHC did not realize half the PAX didn’t have gloves until the end of the bear crawl across the basketball courts, sorry. Fireball seemed to enjoy his introduction to Jerkins and said Heartbreak hill would be the biggest hill in all of Houston. Someday YHC hopes to be able to run with reckless abandon like watching Howler run down Heartbreak hill.

    Announcements: Bone Thugs VQ thursday, Fall retreat and cornhole Pre-blasts are up. 10k next Friday at RAMM. Also Iron PAX signup still open – join in on the fun, see Slack for details.

  • Saab Does Intervals

    A fearsome fourteen descended upon Spider Run not expecting the unexpected.

    They say, keep your friends close but enemies closer. Same goes for intervals – which YHC despises. Yet they are a necessary evil.

    Route: PAX stays together and conducts several climbs up various hills surrounding UR…1 minute up then mosey back down. The PAX climbed more hills this morning than most conventional runners do in a week.

    Saab Abides

  • Batteau By Yourself

    Batteau By Yourself

    One lone PAX at Batteau this morning ready to do battle against the fart sack. Thankfully YHC did a quick read through the Exicon and Lexicon and was fresh full of ideas.

    YHC started out with some light warm-up stretches, then quickly proceeded to do the first exercise – Burp Back Mountain. This usually requires two but since there was one, it was modified and YHC did everything. Started out at the bottom of the big hill, did 10x burpees then Bernie Sanders up to the first light pole, then run back down, and repeat the run 5x. Do 10 more burpees, then Bernie Sanders hill run 5x, and repeat until 10 rounds are complete – 100 total burpees.

    YHC overestimated and it took the entire time to complete the entire thing. Moseyed back up to the top after completion and there was a quick prayer and no announcements 😉

    Can’t wait to break out Burp Back Mountain next time to share this great routine.

  • Preblast – Cornhole Tourney – Spread the Word

    Gents,

    Lots more info will follow regarding the 2nd Annual Inaugural Retreat, but wanted to get the word out now about the associated Cornhole Tournament to be held that day, October 3rd, as well. We will plan to start the tournament slightly earlier than last year, shooting for a 2:00 pm start. The rules are the same as last year, see YHC with questions. Double elimination bracket style tournament. It is highly encouraged/ mandated that you find a partner from a different nano-region than your own and come up with a great team name. Please sign up on the monthly challenge google doc on the tab CORNHOLE 2.0 here: https://docs.google.com/spreadsheets/d/1-L8e9W24ygnU0suaGyKxzi1PgPqY1CBd57hLrKTZI-g/edit#gid=1886940921

  • Ran out of my shorts

    YHC was back to the gloom after a week of vacation. Signed on the Q sheet dotted line to ensure my attendance. YHC was coming in right at the bell to find Bullseye running up the hill wondering if he would be solo. 5:30 and mosey. Aisle 5 almost took out the Pax coming in hot and when we returned to the flag Hermie had appeared. According to the frogs this is what went down.

    COP- 20 SSH, 10 each DQ’s, cherry pickers, Jazzercise, Helicopters, arm circles forward and reverso, IW’s, 20 MErkins, 20 LBC’s, 10 scorpion kicks. Mosey to the trailhead.

    Horseshoe run with 5 burpees, 10 WWII’s, 15 Merkins, 20 LBC’s, 25 squat jacks, 30 squats on each end of the shoe. Mosey to the rock pile.

    Horseshoe pt. 2 Perform exercise run around to entrance and back. Exercises with rocks Overhead press, curls, triceps, rock copters. Front lat raises. Switch to 3/4 sprint across lot with rock squats, bench presses, American rock hammers, skull crushers, Mosey back to flag and time was called.

    Announcements Puppy pile last Sunday at No toll. Prayers for Honeymoon’s dad and my mom (she is doing well on recovery/thanks) and for all those dealing with stuff. Always an honor to lead and nice work men. Good to see bullseye back who like me enjoyed the beach way to much. Good to see Hermie out pushing it and Aisle 5 sorry about those Umbro shorts, after 15 years likely time to retire them anyway (We may have seen the shorts run a few legs of the shoe by themselves.

  • Fat Man & Little Boy

    11 strong gathered at Hoedown this morning to start the week off right.

    COP: Mosey to the side church lot for 20 SSH, 10 DMH, 5 DQ, 15 LBC, 10 MK, 10 Scorpion Honeydo Kicks, 10 bonus HC.

    Jumped right into a regular Dora, partner up for 100 HRM, 200 jump squats, 300 box cutters with the timer running around the church building.

    Mosey back to Hoedown central lawn for some Fat Man & Little Boy (40lb & 10lb coupons). The PAX circled up for Q led core work including Supermans, back extensions, hip dips, LBC, WWII, MK, Carolina Dry Docks, and reverse crunches while the PAX took turns with the coupons for 12x squat thrusts or squats with Fat Man and 12x 4 count American Hammers with Little Boy.

    Head up to the gaga ball pit with just enough time for 6 minutes of fun. Partner up for ascending, alternating partner burpees: 2, 4, 6, 8…. for 6 minutes running clock.

    Slow roll back to the flag for numberama, namearama, announcements and YHC closed us out.

    Announcements: See Honeydo to sign up for Slack, etc. The Bonethug 10k is next Friday at RAMM, 5:15a start time.

    Moleskine: YHC intentionally avoided crawl bear this morning, saving up the GP special for next time. Not sure how many PAX picked up on the WWII coupon reference from 75 years ago but none the less YHC enjoyed planning and mixing things up this morning. Unfortunately the dew is back out for the first time in a long time and the Hoedown lawn hasn’t been mowed in a long time which made for a very soggy start to the workout week. Until next time, GP.

  • Is F3 RVA turning into a walking club?

    Four studs arose from the fartsack to finish the week with a run or a walk. Three were dead set on walking and one was……debating.

    Aisle 5, Exit Row & YHC were planning on their 4.5 mile plan and Boberry was wavering and patiently waiting for more runners, but NONE showed up. Still convinced OTB should be re listed as a walking AO with running optional. At 6:01 Boberry was set on running and we all went off in our different directions.

    Walkers got in 4.5 miles (getting faster each week) and the SOLO runner logged 6 miles. Great job men!

    Aisle 5 – check out the video. It’s for you buddy!

  • Second Time Trying

    38 of RVA’s finest and 2 visitors for F3 Hickory arrived on a humid Saturday morning to enjoy YHC second attempt at team rotation competition.

    This how it went down

    Slaughter Start – 10 Burpees OYO

    Afterwards YHC called for a quick Numberama to get the group size and ask the PAX to split into 4 teams of about 6 to 7. (we started with 26 PAX)

    Mosey to the stage with the coupon are kept

    COP (Thanks Opus) – IKR, Crabcakes, Merkins, AST’s, Imperial Walkers

    THANG

    Coupon Beatdown Brewfast Comp

    While Opus ran the COP, YHC took the team Captains behind the stage to give instructions on the locations of the stations and the exercises. Also gave out index cards in case they forgot the exercises.

    Objective – Be the first team to complete all four stations with these simply rules: Must stay as a PAX an the Cinder Block Coupons (2 for each team), most go with them to each station

    With that the PAX was off

    Station #1 (Carillon Field) – With Coupons Run and Down the field 5 times completing 5 Merkins on each side

    Station #2 (Triangle) – With the Coupons, Bear crawl first side, Run down the hill 2nd side, complete 25 WWII Sit-ups, Berine Sanders 3rd side

    Station #3 (The Rusty Cage) – As a team completed the following: 100 Burp Ups, 100 Jerkins, 100 Dips

    Station #4 (The Pipeline) – Triple Check (2 rounds only): Run the loop, LBC’s, Coupon Swings

    When finished or at 6:55, return the stage, drop off the coupons and mosey back to the SF

    Numberrama, Namerama, Announcements, Opus took us out

    MOLESKIN

    Success! YHC attempt this workout back in November which was a fail. This was due to YHC placing the cards at the locations, spreading out to far, and being to dark. YHC learned and modified this time with amazing results

    Congrats to Team Bone Thugs on the win and hope you enjoy the beer.

    YHC didn’t get to hear all the stories but it seemed overall everyone enjoy it.

    T-Claps to YHC teammates Choppa who beast mood that Coupon and Bodo’s with the fastest coupon bear crawl ever!

    SPIT ON THAT!!

  • Courage

    2 warriors jumped out of the fart sack and into the gloom for a 5 mile run.

    Route- Pump, Carisbrook, Oakway, Weathervane, Turnbridge, Gayton, Ryandale, Timberly, JRP, Glen Eagles, Summerwood, Pump.

    Prayers for folks who need courage – to overcome challenges from all walks of life whether addiction or bad situations.

    NMS – Courage was the topic today and what it takes to face bosses, employees, yourself to overcome what is challenging you. Thanks for the discussion and setting the example, Mister Rogers.

  • 2020 workout

    Having just dropped off my son at college, I thought today’s workout would be a tip of the hat to the graduating class of 2020…with you guessed it, lots of 20 counts. Also good to see a member of the high school class of 2020 joining us this morning (Cheetah).

    After a warm up in the parking lot of plenty of 20 counts (Side-Straddle Hops, Arm Circles, Reverso, Merkins, and Suzanne Somers, ABD, we moseyed to the grassy knoll for 10 Burpees. Lighthouse astutely noticed it wasn’t 20, but fear not, we go the extra 10 in later, with plenty more to come. 😉 A mosey to the turf field allowed us a break to finish the other 10 Burpees and then two rounds of 4 Corners with 5 WW IIs, 10 Reverse Sit-ups, 15 Flutters, and 20 two-count American Hammers. Moseyed back to the exercise set for two sets of 10 pull-ups and 10 Merkins (yep, that’s another 20). Then 20 Dips and 20 Squats, followed by 20 Copperhead squats and 20 Step-ups.

    Relocated to the building next to the Grid Iron for 20 Donkey Kicks and 20 Chicken Peckers. Eased our way on to the Grid Iron for a set of 20 pace Bear Crawls and 20 Crawl Bears, followed by Karaoke across the field twice, 20 WW II’s, and 20 Bench Kicks. Moseyed to the comfortable padded playground for a Ring of Fire, Stretching, and of course to end the morning…20 Burpees.