Category: Richmond, VA

  • Mumble Chatter Welcome

    A fab five joined forces to throw around some KBs of varying weights this morning.  It was muggy, but spectacular.  Here is how it went down:

    • COP
      • 25 invisible jump ropes
      • 10 dead man drops
      • 15 IW
      • 15 helicopters
      • 20 merkins
      • 80 LBC
      • 20 APD
    • Lucky bus loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Curls (7x)
      • Sit ‘n presses (6x)
      • KB swings (5x)
      • High pulls (4x)
      • Lunges (3x)
      • Halos (2x)
      • American hammers (1x)
      • Run the bus loop
    • COT with YHC taking us

    Today was an ideal workout for White Deer.  Minimal cardio, maximum opportunity for mumble chatter.  Targets included YHC’s minor explosions between the legs and Byproduct’s wedding planning and less than manly KB weight.  All good.  Great to have a fuller PAX back in the fold.  Solid work by these men. A moment of thanksgiving for YHC.

    T-claps to White Deer and Johnsonville for being socially responsible and wearing masks when they carpooled to the AO.

    God is good all of the time!

    Attila

  • Homestead

    9 stud muffins rose to greet the dawn of a new day. According to legend and the unemployed staff at the on demand hugging company “We’re Just Friends” it went a little something like this.

    Long mosey to far side of the school

    COP: SSH X 20, Lunge X 20, WWII X 15, FC X 15, AH X 15, AHAC X 15, 7 burpees OYO

    20 & 06

    Starting at the first of 7 light posts, complete alternating sets of 20 merkins and 6 of a prescribed exercise. Light 1 20 merkins, Light 2 6 squats, Light 3 20 wide grip merkins, Light 4 6 WWII, Light 5 20 shoulder tap merkins, Light 6 6 Lt. Dan, Light 7 20 HRM

    Mosey to Giant Stairs

    There are 7 stairs. Complete 14 count of a prescribed exercise on each stair. 4 rounds total.

    #1 Box Jumps

    #2 Dips

    #3 V-Ups

    #4 Incline Merkins

    Mosey to well kept soccer field; shoes off for freedom loving Americans

    Alternating jog and sprint as prescribed by The Q

    Mosey back to flag

    Numberama, namerama, DTH led us out.

    Prayer requests: Please keep Alibis family in your thoughts and prayers.

    Welcome Snots: Snot’s birthname is Eddie. He is cousin Eddie to Bone Thug. If we didn’t name him Snots then it was going to be Ruby Sue. Welcome Snots. Snots had not seen Bone Thuge in about a year. He was so impressed with Bone Thugs slender figure he asked if we gave him a tape worm.

    News: July 4th Convergence at No Toll. 6am – 7am. DTH and YHC have the Co-Q. There will be teams, there will be fun, there will be competition. There will be no broken bones you bunch of old farts. Fact; if your July 4th injuries are related to hurting yourself at a workout for old guys instead of blowing off your hand with fireworks from South of The Border like a real American, then you will have to drive yourself to the ER.

    **Updated: The following Sunday 7/12 there is a Puppy Pile at 7am at No Toll. Bring the little ones and show them their old man still has it. To be sure we can keep up the illusion, there WILL BE ABSOLUTELY NO MOUNTAIN BIKING. Mountain biking has wreaked such havoc among the pax that the CDC is now requiring all F3 men to wear helmets at all times. This is a safe spot fellas, there will be no helmet shaming. Helmet up boys, we are in this together. #nogginstrong

    There are whispers that the 2020 HR Derby is being negotiated for a possible date of Tuesday 7/7 on the fields behind Robius Middle School. Apparently Gumbo is trying to live out some fantasy in which he brings a childhood crush onto the field. Rumor has it that he had a HUGE crush on one of the cast members from League of The Own and as luck would have it an agent of hers is some how connected to him through some legal contacts. He said it was the hot one that made his pre-teen Gumbo pants go crazy, but would not give YHC any specifics until all the details were nailed down. Any way, YHC really hopes to finally meet Rosie ODonnell in person.

    Moleskin: My oldest 2.0 turns 14 today. Some key numbers for the workout were 07 02 20 06 14. She is one of the best things that ever happened to my M and I. May I be wise enough to see the world through her eyes and a good steward of her gentle spirit. God bless our kids and the incredible patience they have with our flaws.

  • New Cougar

    Three studs gathered for some sweat and salvation at WDog on this glorious 70 and sunny morning. According to legend and local balladeer Elliot Yamin, this hot potato beat down went a little something like this.

    Hardywood starts it off

    Long mosey in front of The Carillon.

    COP: SSH X 20, CS X 10, IW X 10, WWII X 10, FC X 10, AH X 10, HRM X 10

    Mosey to Rusty Cage

    Triple Check: Pull ups, Jerkins, run to fire hydrant

    Pass to Bodos

    Mosey to the bottom of Pipe Loop

    Another Triple Check: Run Pipe Loop, bear crawl forwards and backwards across street, dips on the rock.

    Pass to Hitchhiker

    Long Mosey back to flag

    5 minutes of mary

    Numberama, namerama, Bodos led us out

    Prayers for Hitch and his family. His kids are making the transition back to day care and our prayers are for a smooth transition.

    Prayers for Bodos as his leadership will be put to the test tonight as he leads a dialogue for his entire congregation on how to use the current challenges of the day as an opportunity for growth, community and compassion.

    News: July 4th beat down. 6am at No Toll. Bring it.

  • Ol Pat Henry

    The liberties of a people never were, nor ever will be, secure, when the transactions of their rulers may be concealed from them. The original Hanover Hype Man, Mr. Patrick Henry.

    9 stud muffins gathered in the gloom for a reportedly perfect 70 and sunny. According to legend it went a little something like this.

    Mosey to the soccer field that was simply inviting to be used.

    COP: SSH X 20, Lunge X 20, 5 burpees OYO, WWII X 10, FC X 10, AHAC X 20, HRMRL X 10, HRMLL X 10

    Escalating Four Corners: On each of the four rounds work your way to the corresponding round/corner and repeato on the way back to the start. Corner 1 5 Burpees, Corner 2 15 HRM, Corner 3 30 Jump Squats, Corner 4 60 2 count flutter kicks

    Double Dora: Break out into teams of three. There are two exercise stations, one on each side of the field. The timer is the runner going between the stations.

    Merkins X 100

    FC X 200 two count FC

    LBC X 300

    Mosey back to flag.

    Ring of Fire

    Numberama, namerama, YHC took us out.

    News: July 4th is apparently a really big deal in Hanover. They take their fireworks and tomatoes very seriously. Also fun on the 4th of July is the F3RVA Convergence at No Toll. 6am start for an hour long beat down declaring indepence and counting appendages before they are blown off later in the day. That’s what she said.

  • MegaBeast returns

    The Q sheet was open last night and since YHC has struggled to get out of bed early in recent weeks put his name down to ensure accountability. Running has been my theme of the past few months so why not subject the PAX to a couple miles of fun. Bullseye put in some early EC since he had to leave early, tapped out just in time to avoid the last 2 rounds of the beast.

    Felt a little rusty on the opening but since we had all regulars we jumped right into it with some SSH and helicopters, that was enough warm up so we went to the track.

    MEGA Beast was introduce a couple years ago and rarely comes out, kinda like Sally… Using the full track, 6 reps at the 100, 200 and 300m marks and around to the start before turning around and going back for 6 more at 300, 200, and 100, a full 1/2 mile for each round. Squats, Plank Jacks, Merkins, Monkey Humpers, WWII and Werkins. The PAX crushed it today and we had some extra time for some randorama on the fields. It is no NoToll but that is the best that Midlo Middle field has ever looked and felt.

    Great work today gentlemen, almost 4 miles covered. Felt good to get back out and lead, thanks for indulging the run heavy workout. Good pace today set by Rosetta taking the outside lane for a few extra steps around the track. Don’t ask Doozy to do too many tile floors, that’s a little out of his lane for now.

    July 4th Convergence – NoToll 6am – DTH and Hardywood are taking control

    July 12th – NoToll Puppypile – DTH has the Q

  • Wednesday Hill Run/HDHH 6/24/2020

    We ran hills, we ate hot dogs, we drank beverages and we solved problems.

    It was fun.

    We will do this again on July 29.

    SYITG!

    Kubota

  • The Second Half

    A pack of six mosey’d over to the grassy triangle for COP. Helicopter, Don Quixote, Imperial Walkers, SSH, and Scorpion Kicks were the exercise du jour. At one point I thought I saw eyes looking up at me and decided against foreboding copperhead squats.

    Down Westham Station for “Side Street Lindsays”. At every intersection, we perform a set. Exercises were Box Cutters and Carolina Dry Docks.

    At the flats by the canal, we partnered up for some Dora. Run a tenth of a mile down and back while your partner does 100 merkins, 200 monkey jumpers, and 300 flutter kicks.

    Hang a left on old bridge heading up hill. Partner 1 runs the hill to the first intersection and back to partner 2. Partner 2 performs walking lunges, broad jump burpees, and bunny hops.

    We had so much fun we did it again as we turned on Highland, but this time with bear crawls and reverse lunges. Hutton has a true bear crawl gift as he made it to the top had a beer, took a nap, and woke to greet us when we arrived.

    Long mosey up the hill and along River. Stop for some Mary in Saab’s driveway (APD, right oblique crunches, left oblique crunches).

    Back to the AO where YHC took us out.

    This year is roughly halfway done and its been a crazy one so far. How are you going to get the most out of the second half?

    Lockjaw

  • Creamy White Thighs

    A beautiful morning awakened 8 glorious warriors to tackle the gloom with an enthusiasm unbeknownst to the common man.  Here is how it went down:

    • COP
      • 30 SSH
      • 15 Russian soldiers
      • 10 DQ
      • 15 Helicopters
      • 20 merkins
      • 70 LBC
      • 20 APD
    • Mosey to the black top for 4 corners with 10, 15, 20 & 25 escalating reps at each corner, exercises included
      • HRM
      • WWII sit-ups
      • Crab cakes
      • Monkey humpers
    • Mosey to the wall for a triple check with donkey kicks, flutter kicks and a run
    • Mosey to Heartbreak Hill for an arch loader, that included a 25 LBC chaser at the top
      • Bear crawl
      • Crab walk
      • Bunny hop
      • Human run
      • Rinse and repeat as the arch was loaded 2×2
    • Mosey back to the parking lot for COT with YHC talking us out

    The workout got off to an awesome start with the PAX talking about Bodo’s Q yesterday as if they were a run-on record.  YHC felt like he had a standard that he would never live up to.  YHC must just tip is cap to Bodos for a real beat-down at Hoedown.

    Then during the triple check, YHC came running back to the donkey kick wall only to be blinded by Handshake’s creamy white thighs.  They were a beacon to all within a mile, and God bless his M for having to live with those bad boys.  They were not screaming “come hither.”  It is an image that was burned into my retinas.  I regurgitated into my mouth. Good gracious!

    Great work by the PAX today.  God is good all of the time!

    Attila

  • SOJ is Ultimately Cooler!

    A perfect 14-count Pax posted to NoToll for a little Ultimate Frisbee today. All present were honored to have the one and only LabRat back out in the gloom after a long quarantine hiatus. YHC led a brief Warmerama COP while Labrat set the cones, and we divvied up black shirts against everyone else, making a perfect seven-V-seven split. In honor of today’s date, YHC called 6 burpees each time a team scored, while the losers would walk the field and complete 30 LBC’s. From the very start the men in black demonstrated an uncanny capacity for effective short throws winning a steady stream of touchdowns and burpees. The other-colored gentlemen also put together a few handsome plays to get their share of burpees and prevent the all blacks from a shutout. All together we saw some very impressive skills from our veternas Labrat and DK, while a few other men made their mark for quality throws (Snuff), defensive picks (Draper), sliding touchdown (Flange), and of course the trifecta of Fresh Prince’s speed, vertical jump, and flawless frisebee handling (having NEVER played before – whatta natural?). Sorry if I forgot to mention many of the other lads’ phenomenal plays and touchdowns. The men in black were in double digits for touchdowns and at least 70 burpees by the end. All present were entirely drenched in sweat, field dew, and sticky humidity by the end of an exceptionally enjoyable morning. Thanks for letting me lead fellas – we’ll do this another 1-2 times this summer at NoToll and/or Heartbreak Ridge. 

    Mosey BTTF for COT:

    • Counterama #14
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

  • 4 for breakfast at 8

    A fantastic four tackles the first half of BC and we were joined by TYA for the second half. Bro code. Standard route: Cary to Robinson and through Byrd Park to DogPile.

    NMS – It is always good catching up with folks on the run. For whatever reason (busy, lockdown, different circles), YHC has not really been in the city since the recent events started. YHC was struck by how Carytown shop owners either boarded up their shops completely or universally display signs of support in the windows. In a reality seeking to find grave offense in the smallest non-conformist action, one has to wonder whether the driver is fear or true support? YHC chooses optimisim. We can all be better.