Category: Richmond, VA

  • NoToll AND NoShoes!

    NoToll was honored this morning with a 21 gun salute as the F3 banner was raised declaring “Come One, Come All, No Shoes required…” Here’s how we fired off:

    The THANG:

    Mosey to Field for COP #1:

    • Welcome & F3 Disclaimer
    • Smurf Jacks x20 IC
    • DonQ’s x10 IC
    • Hydraulic Squats x10 IC
    • Hairy Rockettes x10 IC
    • Hydraulic Planks x10 IC
    • Slow FreddieM’s x10 IC
    • DR.W’s x10 IC

    Line up at side of Field for COP #2:

    • Merkin/DryDock Ladder (20M, Sprint across field, 19CDD, sprint back, 18M, Sprint across, 17CDD, etc-ouch-etc)
    • ABC’s for the SIX

    Indian Run around Back Fields to Pavilion for COP #3:

    • Walls of Jericho – run x7 laps around the Pavilion, completing x7 burpees after each lap, then give a Victory yell at the end
    • ROSIE led Plankorama for the SIX

    Remain at Pavilion for COP #4:

    • PARTNER UP to complete x3 sets of each exercise – x20 Reps each partner
    • Hail Mary’s – P1 Dips on Bench w Feet on back of planking P2
    • Boxing Cockroaches
    • Partner Plank Curls

    Mosey BTTF for COT:

    • Counterama #21
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Even before the clock struck 0530 the morning began in great humor with Don Draper showing up in Adidas slides, trying to bow out of the workout, but then choosing to man up and join us anyway. RESPECT! Excellent numbers continue to show for NoToll, and the PAX was hungry today for something challenging – seems the Merkin Ladder satisfied that need, only then to be followed by more Burpees than any of us wanted to do, and partner workouts which (per DK) required soft hands… :-0 …overall GREAT WORK today gents – it’s an honor as always to serve up a good time. 

  • A tribute to Splinter

    15 Redwoods posted on a beautiful fall morning. Weather was optimal for a run. Perfect conditions. Hill repeats was the call. Go up the hill to the main entrance of UR, take a right and make your way to intersection of 3chopt. Turn around and go back to the start. Each loop is just under 2 miles.

    NMM

    Lug is a beast. His running capability is only surpassed by his ability to drop weight. He is flying out there these days. Along the route today he passed YHC, Pucker, Shakedown and Lab Rat. He was chasing down EF Hutton at the end, but didn’t quite make it.

    Bleeder was pounding the pavement on the way back on the first lap. YHC knew he was just behind him (but of course I never glanced back), so I boogied down the hill. Bleeder caught me just as we were hitting the parking lot. A fantastic effort on the downhill and a 8:30ish mile. YHC was perplexed when bleeder stopped at the bottom of the hill. Found out later that the bathroom was calling. Not sure if the speed down the hill was a rush to get to the bathroom or his competitive spirit trying to catch me?

    TYA Out

  • Mini horseshoe

    7 lucky guys showed up for an alternative spin on the Lucky horseshoe

    COP — helicopters, IJR, DQ, Imperial Walkers, Tempo Merkins, Crabcakes, Regular Merkins

    The Mini Lucky horseshoe

    20 of each of the following…

    Lap 1 – Squats

    Lap 2 – Squats, american hammers

    Lap 3 – squats, american hammers, dips

    Lap 4 – squats, american hammers, dips, WW2 Situps

    Lap 5 – squats, american hammers, dips, ww2s, donkey kicks

    Lap 6 – american hammers, dips, ww2, donkey kicks

    Lap 7 – dips, ww2’s, donkey kicks

    Lap 8 – ww2’s, donkey kicks

    Lap 9 – donkey kicks

    Lap 10 – Victory Lap

    Run back to the flag with a wee bit of lunging and a ring of fire merkin style plus a few flutterkicks

    NMS — the PAX finished the whole thing today, mostly bc the run was a bus loop run and not a track run. Sometimes it just feels good to finish! If this had happened on the track we could not have done the donkey kicks at the end. Next time we will try it on the track and see how everyone fares.

    Peace,
    Opus

  • I need to use my hand for Dinner

    4 warriors showed up after work for an evening work out at Punisher and here is how it went down:

    COP

    Mosey from parking lot to grass lawn and started with: 20 SSH, 10 DQ, 15 Helicopters, 20 Freddie Mercuries, 11 Imperial walkers, 10 4ct merkins, 10 scorpions.

    The THANG

    The Dirty MacDeuce – YHC did some research and found this routine that was the following: We repeated this 4 times and did this together.

    12-4 count decline merkins, 12-4 count squats, 12-4 count LBC’s then 1 lap around the front lawn (about 1/2 football field) .

    6 Pack – We slow moseyed to the play ground area where there was an area to perform pull ups where we did 1 pull up then 5 merkins, then 2 pull ups and 4 merkins. Count always totals 6 and we declined to 1 merkin to 5 pull ups. Mumble chatter was high during this routine and YHC told the PAX we had to reverse to go back up to 5 merkins and 1 pull up. Chum Bucket stated that he needed his hand to eat dinner…thank you for the idea and the BB title was set in stone!

    BLIMPS – We moseyed back to front yard and did the following routine together B – 5 Burpees , L – 10 Lunges(5 each leg), I – 15 Imperial Walkers, M – 20 Merkins, P – 25 Plank Jacks, and S- 30 Squats. We ran a lap around the front lawn and repeated this 3 times.

    BTW – We moseyed to the wall and hand stand and each person did 5 count chicken peckers (shoulder taps). Then did a wall sit and moseyed to rally point.

    Mary –

    We did scissor kicks for 30 seconds, then ab twists for 30 seconds. Thsi wrapped up the evening workout.

    Check out pre blast for stash for cash…Vinny and Gumbo are highlighted and will be the men that will grow some facial hair for a great cause.

    YHC took us out.

  • Look over there a shooting star

    It was a nice cool morning over at Batteau with some Batteau regulars. Like most Monday mornings at Batteau we all got to flex our creative muscles with a Hot Potato!

    Bleeder started us out with some side straddle hops, merkins, LBCs, DQs and a couple other morning stretching essentials that are escaping me.

    Bleeder proceeded to lead us in an episode of four corners around the tennis court, we started with 10 Merkins, 10 box cutters, 10 World War II’s, and 15 double count mountain climbers. For each exercise we ran one lap and a quarter times around the tennis court.

    From the Bleeder handed it off to Swirly and we moseyed on over to the jungle gym. Swirly chased off all the Monday morning people hanging out at the jungle gym in the pitch black darkness so that we would have the whole place to ourselves to work out. It went down like this five pull-ups, 10 incline Merkins, 15 dips, and repeat three times.

    Then Swirly let us in and exercise I am not sure how to describe but it ended up with us doing a combination of 6 inches off the ground with other challenging moves in between, there was even a 3 inches off the ground in there somewhere. We heard “hold it” several times and we held it!

    Swirly hand it off to sippy cup, and we moseyed on down to pick up some rocks. Partner up first partner carries a rock second partner runs ahead to like post around the lake then runs back to the partner caring the rock. Switch rock curing and proceed around the lake for one lap.

    Since the rocks came down the hill the rocks had to go back up the hill and we partner carried them up alternating at the landings. We drop the rocks off and sippy cup handed it over to face plant.

    YHC moseyed everyone back down to the bottom of the hill where we partnered up again and proceeded up the hill alternating running and lunges. Partner one did a rotation of five Merkins, 5 Burpee’s, and 10 World War II’s while partner two lunged up the hill then sprinted to catch up in between exercises. We took this all the way to the top of the hill somewhere in there there’s an audible to change from lunges to bear crawl. Once we got to the top we kept going back to the flag alternating with 10 Merkins 10 Burpee’s and 10 side sor we took this all the way to the top of the hill somewhere in there there’s an audible to change from lunges to their crawl. Once we got to the top we kept going back to the flag alternating with 10 Merkins 10 Burpee‘s and 10 side saddle hops.

    My early morning memory may have failed me so I’m sorry if I missed some stuff.

    numbers and names and YHC took us out .

  • Track Time

    7 Davillians including 1 FNG enjoyed a breeze start to the week

    Two Ruckers headed out to who knows were but did manage to return on time.

    The rest of the PAX headed to the track.

    Deciding Ladder

    • 1600 meter run
    • 800 meter run
    • 2 400 meter runs
    • 4 200 meter sprints
    • 3 100 meter sprints

    Track day is already a nice change of pace. Give the PAX an opportunity to working on pacing.

    Welcome to Road Runner. YHC and the PAX have decided this is a temporary name. He gets his name for running in 30 marathons.

    SPIT ON THAT!!

  • Sisyphus’s Bells

    3 brave SOJ warriors braved the gloom and showed up to Midlo Middle (known as Source of Truth on Wednesdays) ready to start the week with a challenge.

    YHC shared that reflecting on September’s Iron PAX Challenge reminded YHC of his weaknesses and need to be strengthened and sharpened through regularly doing hard things that push YHC beyond what feels possible. YHC shared a few encouraging verses to inspire and start the week right.

    “As iron sharpens iron, so one man sharpens another.” Proverbs 27:17

    “But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.” Therefore I will boast all the more gladly of my weaknesses, so that the power of Christ may rest upon me. For the sake of Christ, then, I am content with weaknesses, insults, hardships, persecutions, and calamities. For when I am weak, then I am strong.” 2 Corinthians 12:9-10

    Farmer carry to the front of the school

    COP
    SSHs 
    Don Quixotes
    Helicopters
    Jazzercise
    Merkins
    LBCs

    Catch me if you can (around the school and down to the bottom of the hill)
    PAX #1 – double KB carry
    PAX #2 – farmers carry single KB
    PAX #3 – 10 burpees then catch up

    The Thang (Sisyphus’s Bells):

    Triple check #1:
    PAX #1: Walk up the hill while doing halos
    PAX #2:  Snatch and press (left and right)
    PAX #3: Goblet squats

    Mosey around the track for a lap to shake things out a bit before the next futile attempts at getting up the hill and back down with those KBs that were growing heavier by the minute.

    Triple check #2: 
    PAX #1: Walk up the hill while doing around the worlds
    PAX #2: Swings (left and right)
    PAX #3: Lawnmowers (left and right)

    Numberama
    Namearama
    Announcearama

    COT:

    Doozy took us out in prayer

    NMS:

    Thanks to Doozy and Tobit for posting for the first ever Mouse Trap KB Q, which was a very last-minute, spur of the moment kinda thing.

    YHC has been making road trips up to Circus (30 min drive!) to get some Kettle Bell beatdowns, but last week at Twin Team, when talking with Doozy, who is working through an injury and unable to do as much running as normal, YHC asked if there was interest in doing Kettle Bells in SOJ (possibly on a Monday as an alternative to River Run for PAX not interested in running, or who want to get stronger for other run days!)

    There wasn’t a lot of mumble chatter, as the PAX were focused on getting through the work and pushing themselves. Good work men!

    YHC would love to have a more regular KB option in SOJ. Any PAX who are interested in posting to a KB workout, please reach out. YHC is happy to Q Monday Off The Books KB workouts at Midlo Middle for a few weeks in a row if there’s even 1 other PAX interested. If a PAX is interested but doesn’t have a KB, let YHC know, and YHC can find one to borrow.

  • Where’d he go

    05:29:30 and no one has called out a route yet so YHC stepped up and called it. Up Twin Team, right on Brigstock, out 23, back 22. Running as a pack up Twin Team everyone fell into their pace at the top. Gumbo had to cut out early. OC decided to go rogue and make the full loop coming down Winterfield to Robious for just under 6 miles. As he pulled away on his own he mentioned it to a couple people but no one was exactly sure where he went, we had to circle up without him but he made it back before we left the AO.

    Tclaps to Lug for crushing a 10 miler this weekend. Hammers and Ales was a success. Only a couple more days to donate to Gumbo and Vinny to get them to wear a stache for a month+.

  • More than he wanted

    YHC was not planning to put up a back blast for OTB this week since I thought it might be just me and Honeymoon but when 8 guys post and get some solid 2nd F time in it’s worth it. Marmaduke wanted 5ish so we decided to show him the Salisbury route and cut it a little short. He and Recall got more than 5 but still came in before UF opened the doors. OC hung with Honeymoon, Annie and I until Honeymoon hill. Aisle 5, Hermie and Wilson did some slower paced stuff but were able to solve the world’s problem so we’re happy about that. Good times gentlemen.

  • Upchuck’s Hair Styling Tips

    A little bit of mumble chatter to get things going and then a long stroll down to Trinity for COP. Don Quixote, Helicopters, Imperial Walkers, and SSH to start us off.

    Dora 1,2,3 – 100 Carolina Drydocks, 200 Monkey Humpers, 300 Flutter Kicks while the other partner runs the long straightaway to the road and back.

    Mosey around back for Triple Check. Partner 1 runs the small back parking lot while partners 2 and 3 do Plerkins.

    Pick up Rock Creek and jog up to Marv’s. 10 HRM in his honor. Down the road to Westham for 20 Jump Squats. Down the road a little further for 30 4-count American Hammers and then finish up a Lindsey with 12 Boo-Yah Merkins. Jog it back to the AO.

    3×20 PLTs to work those abs. Off the to benches for Two sets of 20 dips. Then time for Mary – Rosalitas, Hello Dollies, Flutter Kicks, LBCs, and Alabama Prom Dates.

    YHC took us out.

    Time to Taper,

    Lockjaw