Category: Richmond, VA

  • Friends don’t let friends skip Leg Day …

    Six studs ignored the snooze button today and posted to The Forge to see wassup. Here’s what they found:

    COP: Imperial Walkers x 10, Russian Soldiers x 15, DQ x 15, 5 Burpees OYO, Monkey Humpers x 15, Freddie Mercuries x 20, Rosalitas x 20, mosey to the cul-de-sac for

    The THANG:

    1. Catch Me If You Can – Pax 1: Bernie Sanders, Pax 2: 3 Hand Release Merkins sprint to Pax 1, flapjack and repeato to the top of the hill at Forest Hill Ave. Mosey to front of school for
    2. Lazy Dora – Pax 1 10 merkins, Pax 2 plank, flapjack until 100 merkins; repeato with Pax 1 20 LBCs, Pax 2 six inches, flapjack until 200 LBCs; repeato with Pax 1 30 squats, Pax 2 peoples chair, flapjack until 300 squats. Mosey to soccer field for
    3. 4 Corners – Bernie Sanders to Corner 1 (10 crabcakes), mosey back to start, repeato and add carioca right to Corner 2 (20 WWIIS), mosey back to start, repeato and add run to Corner 3 (30 SSHs), mosey back to start, repeato and add carioca left to Corner 4 (40 Lt Dans). BTTF

    COT: numbers, names, YHC took us out.

    NMMS: Nothing lazy about Lazy Dora – an ab and quad burner for sure. And 40 Lt. Dans in a row is a special kind of hell. Check Slack and preblasts for 7/29 HDHH at Chez Honeydo; puppy pile coming up in August. Bone Thugs’ VQ is imminent!!

  • Time to cut the grass

    It was a beautiful Monday as five men converged onto the grounds of Dogwood dell for a workout. Well, it was hot, humid, so what, let’s mosey to start the beatdown that went something like this.

    COP:

    • 1 burpee followed by 2 merkins OYO
    • SSH – 20 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Imperial Walkers – 15 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

    Mosey to Rusty Cage

    Lat Hangs/Merkins

    For a 15 count, PAX hangs from the pull-up bar. The last 5 seconds, PAX members would lower themselves slowly. The PAX members would do 10 merkins IC. Each PAX member led the count which meant we did 5 sets of Lat Hangs and Merkins.

    Mosey to Amphitheater

    At every step, do 5 one legged lunges, then switch to other leg. Once the PAX reached the top, they circled up in plank position. In Fudd’s wife position, the PAX dropped to the elbows then raised back up onto hands on YHC’s count. Did this 5 times.

    Elevens

    In the circle, did elevens with heels-to-heaven and mountain climbers.

    Mosey to VSF

    Hold six inches for 30 count.

    COT

    Number-a-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    What YHC loves about F3 Dogwood Dell bootcamps are the amount of choices the Q has. What he doesn’t like is when the grass has not been cut in the amphitheater. That was the case today. The grass was at least a foot tall along the top 1/2 of the steps. This led to a change in plans which led to the elevens.

    After YHC took us out today, the PAX had a 2nd F with discussions mostly about Covid and schools. YHC really enjoyed discussing this topic with the PAX. Most AOs in RVA clear out soon after the COT. This is never the case with WDOG and RAMM. Thank you PAX for hanging around for this time of fellowship.

    Great efforts today PAX. We did not travel much distance but had quite a beatdown in mile we went.

    Announcements

    • The Ultimate Frisbee tour continues next Tuesday, July 28 at Daville. Please bring a white and black shirt. There will be no COP. Once the mosey begins, the PAX is going straight to the field.
    • Bone Thugs is running a 10K at RAMM the last Friday of August. He will likely start around 5 AM. Please come and support him in his effort.
    • There will be a CSAUP that includes biking and running in September along the Capital Trail. More information to come.

    It was an honor to lead such a fine group of men this morning.

    Gotta Run!

    Phonics

  • Yes 70, but much more

    Four posted for the Punisher this week. Eyeing the forecast for a heat index in excess of 105, YHC let the regulars know we’d be seeking shade and limiting the workout to 30 minutes. The forecast proved accurate and we kept to the plan with the following:

    Moment in the sun – lap around the parking lot and COP on the pavement with 25 x SSHs, 15 x IWs, 15 x DQs, 15 x Russian Soldiers, 15 x Helicopters, and some Arm Circles. Found shade next and completed round of 11s with Carolina Dry Docks and Squats. Followed with a Lindsay alternating LBCs and Hello Dollys. Next up was a Dealer’s Choice around the square selecting a chest exercise for round 1, leg exercise for round 2, and core exercise for round 3. Remain in place for three Merkin Ring of Fire rounds and finish with LBC variations and some stretching. Mixed in was some brief Bear Crawl, Crab Walk, and Burpee activity.

    Finished at 30 and YHC took us out. Have a good week.

  • You vs. You vs. Humidity

    A fearless five emerged from the fartsack for First Watch. Somehow the rainstorm last night made things even more humid but we fought on:

    COP: Invisible Jump ropes, Don Qs, Russian Soldiers, Merkins, LBCs (no time for Scorpion kicks)

    11s: HRMs and Box Jumps. 50 Reverse Crunches. Run length of front of church between. Lunge alleyway to back entrance:

    Dora 123: 100 Burpees, 200 LBCs, 300 Monkey Humpers. Mosey to other entrace: 20 Derkins, Bear Crawl then run rest of lot & LBCs. Crab Walk back. Mosey back to front of church for few min of Mary: Freddy Mercurys, Flutterkics, Heels2Heaven. Back to flag.

    Announcements: Hill Run & HH next Wednesday 7/29 at YHCs place, see slack for info. Capital Trail CSAUP is coming but nobody knows any details…

    NMS: Truly the dog days of summer, PAX was drenched in sweat in the COP. We had a perfect 4 PAX at 4:59 until Handshake rolled in to give YHC a prime number PAX.

    Hardest part about the 11s to start was the bog part of the field right next to the bricks. Several PAX got stuck in this Swamp of Sadness but nobody was overcome by the sadness and sank in like Artax from the Neverending Story did.

    The veteran PAX of First Watch is always game for a challenge but there was a hint of mutiny in the air when the 100 burpees were called. Luckily we got started and knocked them out. Worse than burpees are high volume Monkey Jumpers then having to run. Hutton did remark Monkey Humpers are harder when not done in Saab’s driveway.

    Good to see Last Call knows how to find the AO and he is now a regular, especially impressive as he has to cross the James to get to the AO while other Tuckahoe vets who live a 7-iron golf shot away from the AO stay in the fartsack.

  • Block Party for Three

    3 Davillians came out to enjoyed the cooler but still humid morning for some KB fun.

    This is how it went down

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, Flutter Kicks, Arm Circles

    THANG

    Block + Bell Horseshoe – Using he length of the parking lot, start at one side with cinder blocks.

    • 1 Burpee Block Jump Overs then running to the other side and complete 5 KB Swings.
    • Run back for 2 Burpee BOJ’s then back to the KB for 5 Swings + 5 Goblet Squats.
    • Rinse and Repeat up to 5 Bupree BOJ’s and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Sit up/Press.
    • Reverso back down starting at 4 Bupree BOJ’s and removing Swings. Finish with 1 Burpee BOJ’s and 5 Sit-up/Press

    Block + Bell Horseshoe (Round 2) – Same length but switching the cinder block exercise

    • 2 Leg Lifts w/ Block Hold then running to the other side and complete 5 KB Swings.
    • Run back for 4 Leg Lifts w/ Block Hold then back to the KB for 5 Swings + 5 Goblet Squats.
    • Rinse and Repeat up to 10 Leg Lifts w/ Block Hold and the following exercises: 5 Swings + 5 Goblet Squats + 5 Overhead Press (Right) + 5 Overhead Press (left) + 5 Demon Crushers
    • Reverso back down starting at 8 Leg Lifts w/ Block Hold and removing Swings. Finish with 1 Burpee BOJ’s and 5 Demon Crushers

    Back to the SF for Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Small but great PAX today. Wild Thing finally made it out for a Wednesday workout and crushed it. Trout pushed through the humidity and YHC did his best to keep up as well.

    Today’s workout was inspired by hopefully the up coming Iron PAX challenge. Trout shared a story from last year’s Iron PAX where he EHed a buddy to attend F3 Atlanta and his first post was an Iron PAX challenge. Ouch!

    Great mumble chatter about up coming school year and more stories from Trout’s cross country drive

    SPIT ON THAT!!

  • The Jim Morrison

    8 truth seekers decided to escape the warm clutches of the fart sack and start the day the hard way. According to the people honking as they went by, this is how it went down.

    3 solo cars and New Market clown car in with plenty of time. Marmaduke in at the buzzer and we were off! Mosey down the stairs to the field for some

    COP

    • SSH
    • Helicopters
    • Don Quixote
    • Dying Cockroach
    • Flutter Kicks
    • Merkins

    Mosey to bottom of hill, Bear Crawl to the top, Al Gore for the six. Then Bernie to the far corner of the school. Mosey to the front for:

    THANG #1

    “The doors” (not a dora): at each door you do an exercise. The number on the door is the number of reps. Each PAX took turns calling out the exercise, 5 doors at a time. YHC and POG were thinking alike so doors 1-10 were all burpees. Other exercises included, Merkins, squats, solo sword play, Carolina dry docks, and LBCs. Excellent work and variety from the PAX on this one! Mosey down the hill for:

    THANG #2

    “Two-ba-four”: YHC called a triple check but with 8 pax it turned into a quadruple check. With time being a factor it turned into 2 rounds at each station. Exercises were People’s Chair, Incline Merkins, Pole Smokers, and timer ran up the hill and back down.

    Mosey BTTF right on time for names, numbers, announcements (see below), YHC took us out. You guys are awesome, have a great one!

    NMM

    YHC did get a bit excited at the chance to name the modified triple check a 2×4. This is a southern term learned from YHCs father for any length/width of lumber. His love for sayings is something that has been passed on. Others he imparted include “Let it be like water on a duck’s back”, “never look a gift horse in the mouth”, and “colder than a witches tit in a hail storm”.

  • Slappin around 175g

    9 veterans played ultimate. Some wore cleats. Labrat switched sides to try and make it more even, but Team Bodos maintained the lead. OK, it was really just Bodos on FIRE. Handshake likes bobbling and bouncing catches – yet somehow made it work. Labrat got fired up toward the end and pulled out some awesome defensive slapdowns. Lighthouse had never played before, but caught on quickly. Kudos to Atilla and Honeydo on some excellent end zone snatches. Greenbow doesn’t like organized sports, but still enjoyed the workout. Most of us did 10 merkins for every touchdown – GomerPile did more.

    Mosey BTTF for COT:

    • Counterama #9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer
  • Spiders Do As They Are Told

    Spiders Do As They Are Told

    Twelve spiderlings +1 gathered in the gloom and waited for instructions for today’s run. After some brief awkwardness where no one spoke for about 90 seconds, instructions were given. Sweating commenced during instructions and may still be exuding from our pores. Absorbed all instructions then took off where we waved to one LIFO who did his own thing.

    The Route

    • Head out Richmond Way towards River
    • Right on Westhampton Way to add a loop
    • Westhampton turned into Crenshaw and then intersected UR Drive after passing by the Alumni Center and Athletic Fields
    • Right on UR Drive
    • Left on River
    • Left into Batcave
    • Right on Ridgeway
    • Right on Fairway which turns into Robin & Iris
    • Briefly cross Three Chopt and left on Henri (aka the access road)
    • Take access road and then left across Three Chopt onto Campus
    • 4s take Campus then left on Gateway and back to the VSF
    • 5s continue on Campus to a left on College. Then left at the baseball field and finish with a 3/4 loop around the lake.
    • 6s continue down College then right through Fraternity row. Left on Hampshire, Baldwin to Westham, Left on Westham, Left on Beachwood, Right on Wood then meander back to the VSF via the baseball field

    Numbers, names, Oyster showed up then YHC took us out.

    Moleskin

    Today is the day many of us found our limit. The soup was as thick as a bisque and the hills were plentiful. This route may be worth retrying in September.

    Preliminary feedback on the route was positive (YHC thinks) and everyone followed directions (YHC assumes). As YHC was pulling into his (two) spots this morning he could hear the grumblings of one PAX member.

    Here comes the instructions…

    Crabtree, c. 2020

    There was much commentary about last Friday’s RAMM and the effectiveness of the Q in capturing the spirit of the workout in the backblast. YHC can only assume the above sarcastic grumblings were due to ill-perceived expectation of some sort of retaliatory Q this AM. While it may have crossed the Q’s mind, it will have to wait for another day.

    Great work today fellas. Until next week…

    Splinter

  • LIT at Daville

    It was a warm 77 and humid morning at Daville and YHC set up a Low impact workout for the day and here is what went down:

    COP

    We mosey to West Entrance of Atlee High School by the bus loop and circle up for 20 SSH, 10 DQ, 15 Imperial Walkers, 15 Russian Soldiers, 20 4ct American Hammers, 10 4ct LBC’s, 15 Alabama prom dates, 15 scorpions and 20 merkins.

    THANG

    We mosey to Basket ball courts and draw cards and each exercise was used for a Tabata workout. We set up 7 4 minute(8 sets of 20 seconds exercise 10 seconds rest) sessions and here is what went down for each 4 minute set:

    Session 1 – LBC’s , Session 2 – Arm Circles, Session 3 – Monkey Humpers, Session 4 – Reverse Lunges(instead of back ward Run), Session 5- Butt Kickers, Session 6 – Freddie Mercury, Session 7 – High Plank and Low Plank Alternating every other set. Mosey back to Flag.

    COT

    We wrap up this workout with Namerama, Numberama.

    Opus took us out.

    Great workout this morning gents and always an honor to lead…CB

  • BJ and The Bear

    Twelve incredible men showed up on what is planning on beign another Sunny & 72 day in RVA.

    Here is how it went down. COP – changed up to a ring of fire style. Twenty of each called out exercise by the PAX. All in cadence. No repeatos. Second round ten of each exercise (speed round). In hind sight, second round wasn’t needed, but Fresh Prince decided to show up late so YHC felt obligated to include him! So many exercises to remember……..sorry Rosie. I do recommend the PAX to comment with their exercises they called out.

    Short mosey to the far field for the BEAST! Inspired by Nancy Lopez and the Satan’s Hill Beast yesterday!

    Welcome to the ALL BURPEE BEAST. Ok – so full disclosure before a comment pops up. I screwed up the deconstructed burpee in round two or maybe it was three. Anyway, I own the mistake, but hopefully it made us better. 4.5 rounds of a form of burpees was completed. Can’t say YHC’s form or counting was great or accurate. Looked sooo good on paper.

    So YHC threw out an audible and inspired by Marmaduke and his finishes lately, we lined up and let it ALL out on the field to the start point. Seriously fast dudes in our PAX. Well done.

    Wait….there’s more. Stop at the gate (screw it YHC is already over the time) for a line up and another all out sprint to the flag. Duke almost caught up to Fresh Prince. Almost. YHC took us out.

    So your asking why the video of BJ and The Bear? Well, New Market has MANY issues, but we are pure at heart. We were chatting in clown car about Dukes of Hazzard (ok – so Marmaduke & Honeymoon watched reruns) and Nancy Lopez got all excited about a show called BJ and The Bear. Which apprently came on right after Dukes of Hazzard on ABC (seriously he knew the channel)! So enjoy the throw back intro to a show that has absolutely NO meaning. Seriously the guys best friend is a monkey named Bear and his name is BJ???? The 80’s were just different times for sure.