Category: Richmond, VA

  • “I feel the need … for speed”

    “I feel the need … for speed”

    Seven gloom warriors posted for an SOJ run by the river. YHC had something a little different in mind, and it went like this:

    Mosey from Bettie Weaver ES to the JRHS track (.5 mi)

    400 x 3 easy on the straights, striders on the turns (90% effort, long strides)
    400 x 1 recovery

    400 x 3 easy on the turns, striders on the straights
    400 x 1 recovery

    400 x 3 increasing tempo (70%, 80%, 90%)
    400 x 1 recovery

    5 and 6 milers repeat until 06:10…

    Mosey back to BWES (.5 mi)

    NMMS:

    Many thanks to the PAX for getting it done this morning. That 90% lap sucked big time, but at least the track was flat!

    Good luck to Lugnut with the Las Vegas half marathon

  • It’s hard being a celebrity

    7 Davillians showed up on a crisp and windy morning for a Creek beat down.

    • COP
      • Mosey to basketball court, high knees the length of the court
      • Butt kickers back to starting point
      • Russian soldiers the length of the court
      • High knees with lunges back
      • Hairy rockettes (a new creek favorite)
      • SSH 4 ct x 20
      • Imperial Walkers 4 ct x 10
      • Hand Release ‘merkins 4 ct x 10
      • Lying Don Quixotes 4 ct x 10
    • Mosey to parking lot for November ‘merkin suicide special
      • Run to far island do 20 ‘merkins, run back to starting point do 20 ‘merkins
      • Run to next closest island do 15 ‘merkins, run back to starting point do 15 ‘merkins
      • Run to closest island do 10 ‘merkins, run back to starting point do 10 ‘merkins
    • Mosey to track for some triple check
      • Partner 1 does ‘merkins with shoulder rotation
      • Partner 2 does Helix squats
      • Partner 3 runs the loop
    • Mosey to baseball field for some catch me if you can
      • Partner up, partner 1 starts at home plate lunges to round the bases, partner 2 does 10 burpees then sprint to catch up to partner 1
      • Both partners combine to complete 3 HRs
    • Mosey back to parking lot for a quick 4 corners, 10 ‘merkins at each corner

    Mosey back to flag for numberama, namerama, Chewy took us out.

    Notes:

    YHC had been MIA for the last 2 weeks due to work travel, it was good to be back. The PAX took the opportunity to get some digs in on my Atlee Magazine cover photo. Great effort by the PAX.

  • 2019 Veteran’s Day Dogpile Tribute

    YHC came in hot with 30 Seconds to start (Upchuck had the countdown) as we do not mess around with the start time. 23 Fellow F3 Brothers showed up in 26 degree weather to start the day. Here is how it went down this morning.

    COP

    We moseyed to the lighted Amphiheater for our warm ups by the stage.

    20 SSH, 10 DQ(slow with much mumble chatter), 10 Helicopters, 20 Freddie Mercuries, 10 4 count Harry Leg kicks on your back (think a reverse scorpion) and 15 4 count merkins (that is 30). <YHC was politely told by the PAX that YHC must keep track of the merkins.>

    The THANG

    We moseyed to the bowl for 11’s starting with 10 Donkey kicks run down the hill and stop for 5 merkins, then run up to the top of hill other side by the trees and did 1 squat back down the hill and stop for 5 merkins then run to the wall at the top of hill for 9 DK’s continuing this rotation until one DK and finished with 10 Squats at the top of hill by tree line. We planked for the 6. (Merkin Count was 10 rotations of 5 merkins each way for a total of 100 Merkins). YHC had Bulkhead give a 20 count and 20, 15, 10 and 5 go time!

    We moseyed to the cage in awesome daylight (no gloom now on this cold sunny morning). We performed the Cindy for 15 minutes and this consisted of Partners for this work out. Partner 1 ran from the Cage to Fire Hydrant and Back (timer), Partner 2 had this time to perform 5 pullups, 10 merkins and 15 squats. The timers were faster now with nice daylight to see around so there was no real rest between rotations, this worked out to about 7 rotations with me and Bodos (who was crushing the run) great partnering with you Brother. So that works out to 70 more merkins (PAX adjust as necessary with your team)

    We then Moseyed to the Triangle for 1 lap of Lunges from crop circle to corner, run down hill 20 LBCs and Bernie Saunders to top of hill and do 20 Merkins (some of the PAX did 30 or 40 Merkins so count your reps accordingly). YHC turned it over to Lab Rat for the next phase.

    We moseyed to the front of the War memorial Tower and formed a circle to where we were asked to perform 5 burpees for each Veteran from the PAX (This was 30 burpees and with the push up counts as 30 merkins). Lab Rat then asked for each person to name a Veteran and then the entire group did 5 merkins for this Veteran that was mentioned. The total merkin count for this effort was 23×5 = 115 more merkins. (I totaled 365 merkins for this day math <30+100+70+20+30+115=365>Lab Rat turned it over to Corned Beef and we moseyed to Flag to circle up for Numberama and Namerama.

    Moleskin

    YHC was truly honored to lead today and it was great seeing some returning faces for this special workout day. I really look forward to Saturday workouts as it gets the weekend off to a good start (857 Active calories / 993 total calories w/recovery burned today). This is the Fitness F. The Fellowship F is after the workout gathering and then to Ellwood Thompsons for Breakfast and it is a great time to get to know each F3 brother better. The Faith F is what grounds us, brings us to a peaceful place and we always close the work out here in the COT, arm in arm where you can feel the brotherhood. Slippin Jimmy took us out in prayer as he learned of some sad news of a close friend who lost their 1 month old son this morning. Thank you SJ, special today and you wrapped this up well (have sweat in my eyes now as I write this).

    Finally, I have a special request to help remember the veterans that were mentioned today. Please post a reply with the Name you mentioned with any additional information so we can memorialize this special morning and Thank you Lab Rat for leading this portion of the workout.

    I will see you all in the gloom….CB

  • Hazy Shade of Winter

    10 PAX including one FNG (Welcome Deliverance) took to the grounds of the county’s famous (maybe infamous) Short Pump Middle School for a cold beat down.

    It went a little something like this:

    COP: two loops around the football field with high knees, karaoke and Bernie Sanders mixed in. 25 side straddle hops, 10 Don Quixotes, 10 arm circles and 10 Russian soldiers

    First exercise: Go to the overhang by Short Pump Middle. At one pillar do 3 2 count flutter kicks and at the next pillar 3 heels to heaven. After getting to pillar 30ish, we reversed direction and did one burpee per pillar.

    Second exercise: “Yog” our way to the open pickleball court at the park. Do elevens with jump squats and side straddle hops

    Third exercise: Partner leg tosses 100 per “couple” in honor of the Spiders hard fought 100-98 victory over mighty St. Francis of PA. Sky is the limit y’all.

    Fourth exercise: Mosey to benches, Do 20 dips and add 5 derkins and drop 5 dips till you get to 20 derkins 0 dips.

    Mosey to parking lot after performing lunges and a bear crawl. Ended with 25 Freddie Mercuries, 25 2 count flutters, 20 American hammers and a merkin ring of fire.

    Closed in prayer in advance of Veteran’s Day. thanks to the military for their continued service. Welcome to Mack (Deliverance). He like Johnsonville comes from across the riva. He has a lot of legal counsel experience and is a less than stellar banjo player, hence the name Deliverance.

    Fireman Ed

    NOTE: In order to watch Blue Moon compete in his marathon, on 11/16 Gridiron will NOT be held at Short Pump Park. We the mature folks of Gridiron are looking at a location at Libbie Mill or somewhere near the race course. Be on the lookout for more details over the next few days.

  • An Original Workout Routine

    A terrific 12 fought off the warm comforts of the fart sack to converge on a almost frozen Twin Team AO. With a fierce gust coming from WAY north of the James, YHC knew it was best to keep our SOJ friends warm via some movin’ around. 530? Let’s Boogie.

    COP

    Mosey to the Bus Loop. 5 burpees for YHC’s missed Q.

    SSH, Cotton Pickers, DQs, Imperial Walkers, Helicopters, Arm Circles (and reverso).

    The Thang

    Exercise 1: Merkin Ladder

    An original workout routine concept by YHC. Run to the end of the bball court and do 20 merkins, run back to the starting line and do 19 merkins….. work your way down to 1. 210 total.

    algore and Arm Circles OYO for the Six

    Exercise 2: 4 Corners

    Always a fan favorite, utilizing the track:

    • Corner 1: 25 Copperhead Squats
    • Corner 2: 25 Monkey Humpers
    • Corner 3: 25 Plank Jacks
    • Corner 4: 25 Lt. Dan’s

    Plankarama for the six.

    Exercise 3: Triple Check

    • Pace Car: 10 Merkins
    • Pull ups
    • SSHs

    add another 30 to the merkin register: 240. algore for the six.

    Exercise 4: People’s Chair

    3 minutes of People’s Chair Intervals. Mosey back to the flag for Mary.

    Mary

    15 Flutter Kicks (arms overhead), 20 Alabama Prom Dates, 25 LBCs

    10 Merkins OYO. 250 merkins down and Time’s Up.

    Numberama, Namerama, YHC took us

    Grow your Beards/Staches/Chops this November. As always be with those named and unnamed brought up by the PAX. Enjoyed it fellas, SYITG!!

  • Snap, Crackle, Pop

    A dozen runners – some early, some later – arrived for this Friday’s run. A few bikers converged as well, but YHC was not able to catch the name in the COT.

    The Run

    North on Westmoreland and take a left on Patterson and a right on Willow Lawn Drive. Take a right on Monument and head east. 4s turn on Hamilton, 5s on Cleveland, and 6s on Davis with everyone returning on Grove to the SF.

    The Yankee Aggressor took us out.

    It was great running with Wedding Singer and Oyster this morning. Great to partake in the conversation.

    Everyone send positive energy to Bootleg who is running an ultra tomorrow.

    Time to taper,

    Lockjaw

  • Are we going to use our legs today?

    6 Warriors of the Gloom came out for some fun this Thursday morning.

    This how it went down

    Warm Up – Parking Lot Tracers

    COP (ALL IC) – SSH, Merkins, Helicopters, Merkins, DQ, Merkins, Imperial Walkers, Merkins, Arm Circles, Merkins, More Arm Circles, Merkins

    THANG

    Mosey to the playground

    11’s – 1 Pull Up + 10 Merkins, continue till 10 Pull Ups + 1 Merkin

    Mosey to the top of the Hill

    Triple Check – PLT’s and one person runs to a large tree and back

    Mosey to the steps on the hill

    5 Box Jumper + 5 Merkins each step (13ish total)

    Mosey through the school

    Tunnel of Love (one round each)

    2 MOM – Fuller Kicks, Freddie Mercury’s, Dolly

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    So it’s November so of course Merkins are a big part of the workout. There were some questions as whether our legs would be needed today. YHC made sure to please the crowd with some PLT’s. Your welcome DaVille!

    SPIT ON THAT!!

  • The DTH Chest-Expansion Program

    A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows:

    The THANG:

    Mosey to Culdesac for COP #1:

    • x10 Merkins at each light pole going down (x140 total)
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Body Builders x10 IC
    • Mtn Climbers x10 IC
    • Freddie M’s x10 IC
    • DTH’s x10 IC

    Mosey back up to top for COP #2:

    • x10 Carolina Drydocks at each light pole going up (x140 total)
    • Assemble at end of grassy knolls
    • Fiddler Crab (feet downhill) across length of Grassy Knolls’ side slope, stopping at every 20 yards to complete x10 Incline Merkins (x6 stops = x60 Inc.M’s total)
    • *AUDIBLE to alternate the movement portions & rotate between Fiddler Crab, Moving Lunge, and Fiddler Bear Crawl

    Mosey to Soccer Field 1 for COP #3:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Am.Ham’s (2-ct)
    • 100 yard line – x100 Calf Raises

    Mosey to Amphitheater for COP #4:

    • Partner up for Dora
    • x100 Merkins
    • x200 WWII’s
    • x300 Monkey LBC’s
    • Moving partner completes x5 Incline Merkins on each of 7 steps going up then runs around top to return via side stairwell (YHC went around 3x = x105 Incline M’s total)
    • *OUT OF TIME ON LBC’s —> BTTF

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Comments)
    • CHAP took us out in Prayer

    NMS: 

    • Solid ~530 Merkins incorporated into this morning’s routine (total depends on how many an individual completed during Dora. Today’s merkin emphasis serves the ongoing November Merkin challenge while also prepping the Forge for taking back the Most Merkins Banner later this month. Enjoyed the small crew today and of course Cooper loves running with the guys…even if that sometimes means enthusiastically tripping them up. Keep posting fellas!

  • What was that? A spicy biscuit (VQ energy=running)

    11 warriors of the gloom showed up for YHC’s VQ. Tclaps to Gumbo for extra credit laps before the workout. Yesterday was 9 year anniversary for YHC and M. So you may see a theme.

    COP

    Long mosey to bus lot for:

    • 9 Abe Vigoda
    • 9 Windmills
    • 9 Jazzercise
    • 9 Imperial Walkers
    • 9 Russian Soldiers
    • 9 Cherry Pickets
    • 9 Freddy Mercury
    • 9 Heels to heaven

    The Thang

    Partner carry/booyah Merkins light pole alley/ladder. Several PAX said they didn’t hear correctly when YHC called it out. YHC has same reaction this exercise was done at another AO. Followed by mosey to track for ascending 4 corners on track, starting with 1 each: wide grip merkin, WW2, merkin, box cutter. 2nd lap 2 of each etc up to 9. Mosey BTTF for merkin ring of fire.

    Announcements, numberama, YHC ended with COT.

    YHC is thankful for 9 years of marriage to awesome M, and for being a part of this great group of guys. Tclaps to Marmaduke for the name Boberry , Bullseye for YHC first set of workout gloves, Hemes for checking on YHC, Rosie for not leaving the 6 lost in the dark at River Run, and to all for welcoming YHC to this organization that has changed YHC and many others lives for the better.

  • A Stronger Arch Required

    Five iron clanging warriors faithfully represented at Circus Maximus today, honoring the start of another college hoops season.  YHC was light on sleep after the kickoff to another Hoos hoop campaign, but that did not mean this Q would be easy or recycled.  Here is how it went down:

    • COP
      • 10 herpies
      • 34 SSH
      • 17 IW
      • 17 DQ
      • 17 helicopters
      • 34 HRM
      • 17 2x Suzanne Somers, each leg
      • 34 LBC
      • 34 APDs
    • Mosey to the side of the school where we did 17 donkey kicks, lunge walk across the lot to do 17 lawnmower pulls (each arm); rinse and repeat 4x
    • Mosey to the practice fields for a modified weighted arch loader with 17 sit ‘n presses at end
      • Bear (death) crawl
      • Crab walk
      • Duck walk
      • Bunny hop
      • Cheetah
    • Mosey back to parking lot doing around the worlds
    • COT with YHC taking us out

    Solid work today.  Offshore went for extra credit sneaking in more merkins between iterations of the arch loader.  November challenge accepted!  White Deer was his normal self, educating us on how other orifices can be used for alcohol consumption.  Entitling a BB “Itchy P&$$y” has a ring to it, but my inner Ron Burgundy/Toga reminded me to “keep it classy.”  

    For those wondering, the Hoos D was strong, and yes, the variations of 34 reps is a celebration of a beautifully ugly win on opening night.  God is good all of the time!

    Attila