Category: Richmond, VA

  • Apocalyptic Rainbow Promise

    10 heroic he-men gathered in the gloom to start a new week in the right way. To the best of our memories, here’s what happened:

    COP: Mosey to the bottom of Lindsay Ct. Deadman hang IC // helicopters IC // DQs IC // Imperial Walkers IC // Copperhead Squats IC // LBCs // Crabcakes (interrupted by paper delivery person) // Merkins // Peter Parkers // Picklepounders // Elbow Plank // SSHs 21s // 5 Burpees

    Up the Hill: Parter up. P1 runs up to the top of Lindsay Ct and back. P2 performs lunges. Flipflop when P1 returns. // Round 2: Bear Crawl // Round 3: Broad Jump Burpees.

    Mosey down Forest Ave. to middle Third Church parking lot

    Flora (Dora + coupon): Grab a coupon and a partner. 100 Derkins on coupon // 200 LBCs // 300 Squats with Coupon.

    Head-Shoulders-Knees-and Toes!: Everyone grab a coupon. Start with coupon on ground in front of you, feet shoulder width apart. 1/ Deadlift coupon to thighs 2/ Front Lateral Raise coupon, straight arms 3/ Pull coupon, laterally, to chest 4/ Press coupon overhead 5/ Lower coupon behind your head, elbows pointing up 6/ Extend coupon back over your head, keep elbows up 7/ Lower coupon to chest 8/ Extend coupon out laterally from chest, until arms straight 9/ Lower coupon to thighs, arms straight 10/ Lower coupon to ground, via reverse deadlift. That’s 1 rep. 10 Count IC x 10 plus 1 more for fun! Mosey back to TES

    Final COP: Flutter Kicks IC // Alabama Promdates IC // 10 Burpees OYO.

    Numberama, Namerama, YHC took us out.

    NMS: Great to have so many at Hoedown today. During mumblechatter in the parking lot, we caught a rainbow sighting in the western sky. If you don’t know, a rainbow is a meteorological phenomenon that is caused by reflection, refraction and dispersion of light in water droplets resulting in a spectrum of light appearing in the sky. It’s also a promise from God that he will not destroy the earth. A welcome promise for a new day in these crazy times! SYITG.

  • Monday Mix

    6 Men rolled out of bed to get their week started at Satans Hill!

    COP

    SSHs

    DQs

    Helicopters

    Imperial Walkers

    LBCs

    APDs

    Scorpion Kicks

    Arm Circles

    Dora – Runner – 100 Merkins, 200 Squats, 300 LBCs

    Love Hill – Runner , Lunge, Bear Crawl, BROAD Jump Burpee – Repeato

    Parking lot tracers

    Coupon Circle – Curls, Trips, Chest, Dips, LBCs, WWIIS, Side Lunges

    Mary

    Numberama, Namerama, YHC took us out.

    Prayers for Honeymoons Dad, Nancy’s Mom, and Rosetta today

    Duke

  • A beautiful day in the neighborhood …

    A beautiful day in the neighborhood …

    Three gloom warriors shed the fart sack to get the week started right at River Run. Here’s how it went:

    4s: up Twin Team hill, thank the lady walking her dog for the supportive comments, right on Brigstock and right on Mt. Hill around to Brigstock again. Left on Brigstock and take Ellesmere to Glendower – 3/4 of the Powderham Loop and back to Twin Team (downhhill this time!!) and BTTF.

    Numbers, names, YHC took us out.

    NMMS: even without bear crawls or burpees or mankillers, that Twin Team hill is a beast no matter how you slice it. Was great to catch up with Bullseye and Wedding Singer – tclaps to Bullseye for collecting YHC’s shovel flag last week when YHC had to jet IMMEDIATELY after the run due to a confluence of Starbucks and Metamucil. Have a great week gents!

  • SOJ Inaugural PuppyPile

    An extraordinary THIRTY gloom warriors posted this morning to our SOJ inaugural PuppyPile at NoToll, with a few brave men outnumbered at least 3-1 by a veritable herd of adventure-energized 2.0’s! An entirely intimidated DTH noted perfect conditions – sunny, 70 degrees, 0700 – and off we went!

    The THANG:

    Basketball Court Warmerama COT:

    • F3 Welcome & Disclaimer
    • SSH x10 IC
    • DQ’s x10 IC
    • Copperhead Squats x10 IC
    • Merkins x10 IC
    • LBC’s x10 IC

    Playground DORA:

    • Partner/Team Up
    • Running partner runs to top of playground ramps, slides down, and returns to teammate(s)
    • Stationary Partner(s) complete:
    • x50 Merkins
    • x100 WWII’s
    • x150 Monkey Humpers

    GUTBUSTERS:

    • Mosey to pavilion (carry smaller kids)
    • En route transfer bricks from the DTH-mobile to the Field
    • Circle up at the Pavilion
    • Play the Ghostbusters theme song – SSH to the beat, then drop for a Merkin whenever “Ghostbusters” repeated

    Bears & Bricks:

    • Mosey back to the Field
    • Split into 2 teams
    • As a team move your brick pile from the side of the field to half way out, then back again
    • Dad’s Bearcrawl with Bricks in hand and a 2.0 riding on their back wherever possible

    FRISBEE FIVES:

    • Frisbee is thrown by a 2.0, first kid to get it calls an exercise for the PAX to complete x5 reps, then that 2.0 get to throw the frisbee
    • Lots of merkins, squats, burpees, and sit-ups called

    Slip-n-Slide:

    • Hardywood rounded up the gang and had everyone doing Merkins, Squats, or Sit-ups while everyone took at least one turn getting their best move on the slide

    Mosey BTTF for COT:

    • Counterama # 30
    • Namerama
    • YHC took us out in Prayer

    NMS:

    • Holy moly, and I thought regular F3 workouts were fun! This was AMAZING!!! Such great energy this morning with all the 2.0’s absolutely tearing through the exercises. Many thanks to Seadoo for bringing a speaker (which YHC had forgotten) so we could do the Gutbusters musical number, and of course hats off the Hardywood for bringing that awesome Slip-n-Slide back out for our grand finale today. Also big shout out to the Honeydew Crew who policed up the bricks after COT. Not surprisingly, the watermelon was a huge hit, and YHC is thinking we’ll be seeing more of the watermelonorama for YHC’s summer Q’s to come. And keep tuned – we will be doing this again in August! SYITG!

  • Same two old men walking and talking!

    YHC and Aisle 5 continue to enjoy our solo Sunday’s. While we LOVE each others conversation topics, we would be open to other topics. LOL One of today’s was how a gear was made. Aisle 5 is an incredibly smart dude. I learned so much! Good stuff dude!

    We got 4.5 miles in! Same path as prior week.

  • Don’t Worry about Me

    13 men ranging from one Gen Z to a couple of Baby Boomerish age got together to partake in a Fireman Ed led workout. Our War Daddy, White Deer is on his 7th knee so I tried to ensure he wasn’t running too much. Every time I asked him if it was OK if we relocate, he responded with “Don’t worry about me.”

    The workout went like this:

    COP: Don Quixotes, Side straddle hops, Merkins, Arm Circles and Freddie Mercuries ending with 3 punitive burpees

    Mosey to soccer field and do 4 sets of 4 corners (after a bunch of confusion about where to start and which direction to go).

    1. 10 HRMs, 20 WWIIs, 30 jump squats, 40 2 count flutter kicks
    2. 10 Carolina DDs, 20 Lt. Dans, 30 2 count mt. climbers and 40 heels to heaven
    3. 10 burpees, 20 plank jacks, 30 superman reps and 40 pickle pounders
    4. 10 squats followed by bear crawl, 20 squats, 30 squats followed by crawl bear, 40 squats

    Mosey to UF Gators jungle gym, Elbow plank for one minute

    Do 3 sets of 7 chin up, 11 dips, lunge to top of hill and run around pickleball courts.

    Mosey to near children’s playground (that sounds creepy but no one was using the playground). Elbow plank for one minute. Then end with 30 2 count American hammers in cadence (this one had comments of disapproval), LBCs. arm circles and Don Quixotes.

    Ended in prayer. Announcement is that By product and Johnsonville are biking at Pocohontas State Park on Sunday mornings. Reach out to them if you want to join them.

    Even though it was not the smoothest Q, I did enjoy myself.

    Fireman Ed

  • Dawg Days are Here

    Welcome to the dog days of summer.  A loyal PAX tackled a muggy and humid morning in order to dominate their KBs.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 IW
      • 10 DQ
      • 15 Helicopters
      • 20 merkins
      • 60 LBC
      • 20 APD
    • Mosey to the school for the following:
      • 15 donkey kicks
      • Bear crawl 20 yards to you KB
      • 15 lawnmower pulls each arm
      • Run back to the wall for a 30 second wall sit
      • Rinse and repeat 4x
    • Series of 3x checks
      • Weighted lunge walk, KB swings, sit ‘n presses
      • Run, overhead pulls, high pulls
    • COT with YHC taking us out

    Great work by the PAX.  Grateful YHC did not have to do that solo.  God is good all of the time!

    Attila

  • Dogpile- exitrow

    28 people showed for this my VQ and in celebration of 1 year since my first post resulted in a heart attack. I since have had 2 stints put in my heart and have been working out since August last year.

  • Mont Brook run

    5 mile: Pump, Crowncrest, Brookmont, Cox, Turtle Run, DRP around the back and lake, Falconbridge, Raintree, Willowbrook.

    Today we did the reverse Brookmont run. Despite the hills at the end, it just does not seem as hilly in this direction. This terrain is fun because there is just the right mix of climb and descent.

    Currahee!

  • Independence Eve

    5mi. Raintree to Canterbury: Chauncy, Waltham, Pump, Westcastle, Orkney Helmsdale, Stoneycreek, Turnbridge then to Whitaker Woods: Bank, Green Mt, Oakway, Carisbrook and back to Godwin. Its easier than it sounds.

    Discipline is doing whats right when no one is looking. YHC needed discipline today.

    NMS – Thankful for our founding fathers, while they never claimed to be perfect, set the conditions for this great country where we can work to perfect inalienable rights for all. Sic semper Tryannis!

    Currahee!