Category: Richmond, VA

  • Fun & Games

    14 SOJ regulars assembled at NoToll hoping to get horizontal in the lush green fields. Döner Kebab secured the Q from Marmaduke the night before…and had other ideas. The beatdown went something like this:

    THANG

    Mosey to Robious then circle back to basketball courts

    COP – 29 SSHs, 13 DQs, 13 Copperhead Squats, 29 Crabcakes, 29 Hello Dollies, 13 Bob & Weaves (each side)

    Mosey to Robious then circle back to restrooms

    Triple Check – Donkey Kicks, Merkin at bench (dealer’s choice), run to playground and back

    Mosey to Robious then circle back to poles in front of restrooms

    Curb Crawl – Up to 5, repeat, then back down

    Mosey to Robious then circle back to basketball courts

    Space Invaders – 4 gunners + 10 aliens (Gunners lunge, keep line and try to tag aliens who are performing Bob & Weaves IC – 5 to left, step forward, 5 to right, step forward, repeat) When a gunner misses, do 2 burpees

    Repeato, gunners backwards lunge 2nd time around

    Sharks & Minnows – DTH and Fresh Prince stay in the middle as sharks. Crab walk round 1. Bear crawl round 2

    Circle up for 8 Count Body Builders – Pan PAX x14

    Marmaduke 4 Corners – 20 merkins, 20 mountain climbers, 20 monkey humpers, 20 squat jumps – continue until time called

    Mosey back to VSF.

    COT – Gumbo took us out.

    Naked Moleskin:

    Sorry Marmaduke felt bad enough to relinquish the Q, though maybe he feels worse now that Riverboat Ron just hit an iceberg. HTTR.

    Thanks for the opportunity to lead. This workout would have been better on a wet day because we avoided the blankets known as NoToll fields. Lots of activity near the cars this morning.

    Announcements:

    Magnum PI workout at Dog Pile Saturday. Bring ‘stache & Hawaiian Shirt

    POG’s VQ next Wed at SOT

    HDHH @ O’Tooles Midlothian next Wed (Dec 11) at 5:30pm

  • Five Guys

    Nice cool 40 degree morning for a Tuesday AM workout, here is how it went down: No, we did not have any burgers and fries !!

    COP

    Mosey to High School courtyard by bus loop and did 25 SSH, 15 Imperial Walkers, 10 DQ’s, 15 Arm circles 10 small 5 big, reverso same count (thanks Emoji), 20 LBC’s 20 merkins and we are ready.

    THANG

    Triple Check 1 – Moseyed to the inside track and divided Marco Polo and Corned Beef team 1 , Phonics, Trout and Emoji team 2. Team 1(Timer) ran lap around inner loop with a 50 yard sprint worked in the lap. Team 2 squats. Switch at lap Team 2 timer and Team 1 Squats. Next was American Hammers and last was 50 merkins with in the time of the lap (after the November Merkin challenge, this was an easy day.)

    Triple Check 2 – YHC let the group pick the exercises and we had LBC’s, Mountain Climbers and Freddie Merceries. Lap on the inner loop the same with the 50 yard sprint worked in.

    Next we did 4 corners escalator around the outer loop (not stacking), 10 merkins, 20 SSH, 30 squats 40 2-count Freddie Merceries, we went back down 30 squats, 20 SSH and 10 merkins.

    We then did 1 BLIMPS (5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats.) We stayed together on this one and moseyed to flag for Mary

    Mary – We stretched in plank position and wrapped up with Al Gore variations.

    Numberama, Namerama. Trout took us out in prayer. In the prayer, Trout made known that this was the 7 year anniversary of the death of his new born twins. We were touched and moved by this today and he furthered his thanks to be with his F3 brothers working out and getting in shape. Looks like we had all 3 F’s today. An honor to lead this morning and see you in the gloom … Cheers CB

  • 5 for 5

    It was a super clear, crisp morning for a Heartbreak Ridge extravaganza. 5 men posted for a 5 station experiment. Here’s how it went down:

    Warmup: 15x SSH, 10x arm circles, 10x DQ, 10x Russian soldiers, 15x LBC, 10x scorpion kicks then mosey to the front of the ES.

    5 stations, 5 min each station, partner up; alternate ascending exercises 2,4,6,8… until timer sounds. Hold a specified position when not exercising.

    Station 1 – at front of ES; burpees + Al Gore

    Station 2 – tennis courts; jump squats + plank

    Station 3 – back lot wall; hand release merkins + peoples chair

    Station 4 – field house; lunges + balls to wall

    Station 5 – bleachers on the hill; side hip dips + bleacher holds

    Two Bernies up the hill to wrap up. Numberama, namerama, no announcements and YHC took us out.

    Moleskine: Lots of mumblechatter + movement between stations made the morning pass quickly. Thanks to the PAX for humoring YHC with a trial workout format which seemed to flow well. 5 minutes seemed to be the right amount at each stop, YHC didn’t hear many counts get into the 20’s. At station 4 there was some suggestion of modifying balls to the wall for a more attainable movement; ultimately we decided to modifying balls was not a good option for anyone. Enjoy the day gentlemen.

  • 3 Tomatoes

    YHC showed up to see 2 men ready for the morning run and here is how it went down:

    Mudface ran and walked to Church loop on Atlee Road and House loop in new Giles Community then walked around parking lot.

    Beulah and Corned Beef ran same loop then around all schools returning to front to complete 4 miles.

    Numberama and Namerama, YHC took us out.

    Honor to lead you gents this morning.

  • Physically rigid, procedurally flexible

    A PAX of five made it out to Pouncey Tract Park for the final GridIron for November 2019. Move the greetings circle 25 yards southwest to the edge of the parking lot for warm up with 25 x Side Straddle Hops, 15 x Don Quixotes, 15 x Imperial Walkers, 15 x Helicopters, 10 x Suzanne Somers (each side), 15 x Alabama Prom Dates, and various Arm Circles.

    Shift off of the parking lot and into the end zone of the adjacent football field – knock out 25 x Merkins. Line up on the goal line for leg ladder – jog to the 10 yard line, complete 10 Squats, and jog back. Mosey to the 20 yard line, complete 20 x Side Lunges (each way), and mosey back. Continue with 30 Squats at the 30, 40 Side Lunges at the 40, and 50 Squats at the 50. Complete another set of 25 Merkins. Work back down the ladder and follow with 25 Merkins. Run back and forth to the 20 yard line for a little over 5 minutes. Finish with 25 more Merkins.

    Move to the fence line of the nearby baseball field. At the fence pole nearest the vehicle access, drop and complete 1 Little Baby Crunch. Move to the next pole, heading in the general direction of the outfield fence, drop, and complete 2 LBCs. Continue, moving between poles in whatever manner desired, adding an LBC at each pole. At the corner post we completed 25 Merkins (plus 3 more f and made the turn in continuing our LBC trek. Around pole 35, enthusiasm waned (had planned on looping the entire field), so we turned around and, via Lunge Walk, moved back around the field and completed a few Burpees in the process. Circle for brief stretch and finish with COT with YHC taking us out.

    Johnsonville pulled something during our 20 yard shuttles (there is value in the disclaimer), but however pained, seemed to regain some mobility. Luckily he had four other guys, lacking in proper training, to offer medical advice. Offshore pushed for a Merkin count suitable for the final day of the November Merkin challenge. Nice work all. Coffee @ Einstein’s followed.

  • And Then, There Were Two.

    Neither snow nor rain nor heat nor Gloom of night stays these [warriors] from the swift completion of their appointed rounds. – Sort of the Postal Creed.

    ONE Pax launched into his appointed Rounds for the latest edition of Hoedown. To a superficial being, rain fell and a chill was present, but to YHC temperatures were sunny and 70 in his heart, his zeal for F3 and country carrying him forth for…

    3 loops around the horseshoe (but, can you loop around a horseshoe, or does that really make it an oval?), followed by…

    COP of 1 At Cafeteria Wall:

    SSHs, IW’s, DQ’s…Mosey to the Overhang by the Gym for…

    Continuation of the COP on Dry Ground…

    LBC’s, Flutter Kicks, and tons of HRMs.

    Mosey around the Blacktop (and Welcome the arrival of Handshake, today’s LI-LWEE). (LIFO is accountant-speak for “Last In, First Out” which makes no sense in this case because, while he was last in, Handshake Left With Everyone Else.)

    With steady rain coming down, the PAX agreed to focus on “Under the Roof” exercises…

    Starting at the school door, bear crawl to the Gymnasium walkway, then switch to Crabwalk. 30 of an exercise at the Gym door.

    Squats, LBCs, HRMs (or something like that)

    Back to the Overhang for Bernie Sanders on the incline…5 rounds.

    10 derkins on the picnic tables.

    Mosey to the Horseshoe for the infamous One Man Triple Check.

    Each PAX is his own team. 3 exercises. 3 rounds. Run the loop. Balls to the Wall (Handshake managed the “Hoooollld it” duties). Flutter kicks (YHC called cadence).

    Flip Q to Handshake for…neighborhood loop run. Call it a mile or so.

    Names, numbers, announcements.

    NMS:

    Out of the gate, YHC notes that the Directions today were excellent. Clear, concise, and enjoyable to share. Saab would be proud.

    Great to have Handshake join today after about 10 minutes of solo time. Definitely a day when the Temptation to Fart Sack was strong.

    No Announcements

  • Rocks and Rain

    It was a usual Batteau hot potato, with some unusual rain. Swirley started us out with side straddle hops and a host of other not on the ground warm-up exercises. Swirley then rolled us into 3x run up hill with 10x derkins and 10x dips in between each hill run.

    Hand off to Bleeder who took us up to the top of Forest Hill Park for 5x run with progressive WW2’s. Run to light pole 1 come back and do 10 WW2’s (shielded from the rain in the pavilion). Then run to the next light pole come back and do 20 WW2’s, and so on until you get to 50 WW2’s.

    Handed it off to Sippy and we headed down to pick up some rocks. Moseyed 4x rocks over to the courts and did 3x rounds. Time ran around the courts always facing one direction. Other three did some form of rock exercise. First one was one hand on rock push-ups alternating hands, second was sumo squats with rock, third was one hand in the air alternating on the rock.

    Sippy handed it off to YHC and finished out with a slow walk back with the rocks in hand to drop them off. Stopping intermittently with rocks and alternating between deep squat, mid squat, and back up again. Dropped off rocks and moseyed back to the flag in time for names, numbers, and announcements.

    The rain stopped towards the end of the workout.

  • DTH #37

    The Dogpile gloom welcomed 15 party animals for DTH’s Birthday Q. After we blew out the candles, here’s how 37 years were celebrated:

    The THANG:

    Mosey to Grassy Area for COP #1:

    • SSH x37 IC
    • DQ x10 IC
    • Hydraulic Squats x10 IC
    • Hairy Rockettes x10 IC
    • Leg-Up Merkins x10 IC each side
    • WWII x10 IC
    • DTH’s x10 IC

    Mosey to Amphitheater for COP #2:

    • Counting down from 37, descend then ascend the steps following the pattern of x37 Monkey Humpers, x36 Merkins, x35 2-count Flutter Kicks, x34 MH’s, x33 M’s, x32 FK’s, etc. Add box jump on the way back up. Early finishers went back to complete the set with the SIX.

    Mosey to the Rusty Cage for COP #3:

    • x6 Rounds of the following: x5 Pullups, x5 Merkins, x5 Jerkins or Dips
    • 7th Round with 7 Reps each for a total of #37 for each Exercise

    Mosey to Carillon Field for COP #4:

    • Beast-mode BLIMPS:
    • 25 yard line – x5 Burpees
    • 50 yard line – x10 Lunges (ea leg)
    • 75 yard line – x15 2-ct Imp Walkers
    • Run to end line & turn back
    • 75 yard line – x20 Merkins
    • 50 yard line – x25 Plank Jacks
    • 25 yard line – x30 Squats
    • … x3 Rounds completed

    Mosey BTTF:

    • x37 Merkins IC to close

    COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Couldn’t imagine a better way to start a new year than with this band of faithful brothers. YHC especially enjoyed having birth brother “Flint” join us today …right up until after the COT when he led the PAX in the Birthday song… YHC apologizes to Corporate who surely has some form of ban on this kind of boisterous behavior. Apparently Flint still has the uncanny ability to embarrass YHC no matter the age or setting. Some may have thought there would be well over 1000 Merkins today, in order to complete YHC’s grand goal of 9000 for the month…but after a few days of merkin-free Thanksgiving bliss, it just wasn’t in the cards. Oh well, today’s routine still rocked out just over 400 Merkins. And lets not forget YHC’s shovel flag now bears the inimitable Most Merkins battle streamer (+tassles)… so there’s that. 🙂

  • Running in Circles

    26 PAX and several other M’s and family members posted for a circular run around Forest Hill park.

    Weather was perfect at the start and through out the day with lows around 38 and highs around 50. At the start, there were 18 who launched for the first loop, 8 others joined in along the way and did at least one loop. At the start of loop 3 we were down to 9 starters, at 4, 7 starters, at 5 4 starters, at 6 3 starters at 8 two starters.

    It was a great event with lots of personal bests along the way. A few notables. Crikey who had never done more than 9 miles in a day put in four strong loops and wanted to do a fifth but was vetoed by Mom. He was strong all day and did awesome. Kevin (FNG) was pumping in 40 minute laps all morning long. Since he was a new guy, I was curious about his running history. I asked what the furthest he had ever run was. His response, today. His previous furthest was a half marathon in Richmond two weeks ago. Saab spent sometime later counseling on leveraging his running skills in ultras in the future.

    We had a lot of guests for loop four. Honeydo’s 2.0s posted for the fourth loop. EF Hutton and his 2.0’s arrived and my 2.0, Herbie, joined in. All the young ones performed well finishing there loops. Carabeener, Honeydo’s daughter noted that the 4 mile loop on the trails was far harder than the UofR 10k the previous day. Only person to have difficulty navigating the trails was Herbie, she got lost on the loop twice and put in a little over 5 miles for the four mile loop.

    Final talley of laps

    1. Offshore, Sally, Honeymoon, Carabeener, Pit Stop, Wicked, Herbie, EF Hutton, BB-8, Llama, and Flipper.
    2. Bogey (chapel Hill), Hardywood, Sippy Cup, Ezer, and Lugnut
    3. Ben and Dan
    4. Honeydo, Crikey, Jeff
    5. Saab
    6. None
    7. Kevin
    8. TYA and Shakedown

    Until next year.

  • Thanksgiving day celebration

    35 Thankful posted for a pre- Thanksgiving calorie burn and history lesson.

    The Thang:

    Mosey to basketball court for COP. Mosey to field, suicide 11’s with Merkins and LBC, Mosey to side of field for triple check. Mosey to tennis courts for animal walk with merkings, stay at tennis courts for four corners. Mosey to side field for 6 minutes of Mary, to shovel flag for COT. TYA took us out.

    NMM

    Always good to have a Thanksgiving day beatdown. Perfect morning for a workout and a great pre thanksgiving day calorie burn. I spent a little time on Thanksgiving history today, but honestly, I am good with any thanksgiving day celebration. We all have so much to be thankful for that we take for granted on a daily basis, that any day that allows us to reflect on that is a good day.

    Lots of folks heading off post workout to a turkey trot. At least four races were attended by F3 folks. Several were at the traditional UofR 10k, four or five folks were at the Salisbury 5k, Bleeder and family were at the 5k at CCV and Handshake and his folks were at a neighborhood 5k. Out of town, our Swirly ran a 5k at the Homestead, not sure it was the hard way or a straight run, but i am sure he slayed it.

    Thanks to Hardywood (and Upchuck) for Coffee post workout. A great Thanksgiving day tradition that I hope will last. Folks lingered at the AO for sometime to catch up and start the day off right. One notable absentee was Circle K. If you notice in the PAX list his daughter, 7-11, posted, but CK was no where in sight. She had gotten up for the workout, but dad was still asleep, so she headed to the AO on her own. Love it.

    TYA Out