Category: Richmond, VA

  • #old

    13 gloom warriors (including 2 FNGs) braved the seasonally appropriate chilly morning for YHCs Birthday beatdown and it went a little something like this:

    long way around the block, no field today since the striper was striping, COP started with 46 SSH and then moved on to reasonable numbers of stretchy warm up exercises. Short mosey to the bus loop curb for merkin 11s (decline, bear crawl, incline, crawl bear) mosey to courts for 7of♦️s that ended with burpees… COT – see Gumbo or Vinny about Stache for Cash, see Greenbow about casino night.

    Greenbow brought 2 FNGs – Gaston the commercial realtor who we named Furley but we already had one so he’s now Belle and Tom from Yorktown who is now known as Cornwallis. Welcome boys. Come back.

    Thanks for letting me lead and for working out with me on my birthday – Shakedown

  • Under Promise, Over Deliver

    COP

    • SSH
    • Helicopters
    • Arm Circles, big and small
    • DQ’s
    • Reverso Arm Circles, big and small

    Quintuple Check

    Five stations, Five PAX, five rounds, one rabbit as the timer

    1. Abyss Merkins on the swings
    2. Burp-ups
    3. Box jumps
    4. Let me ups
    5. Rabbit runs a lap on the track

    Audibled to four rounds for time

    Announcements

    • Mr Hollands poker night on the 19th, see Pre-blast

    Numerama

    Namearama                                                                                                                

    Trout took us out

    NMS

    No Idea was signed up to Q the Anvil this week, but got a call from his M on the way to the AO to inform him that she was sick. After turning around he passed the Q to YHC along with a picture of the Weinke that he planned to use. His brought up a great conversation about the differences between Excuses and Reasons. This falls into the latter group.

    YHC hates trying to run someone else’s workout, especially when it looks like it was written by a 3 year old on a sugar rush.

    Hard work was put in by all.

    Thank you gentlemen, it was an honor to lead

  • Access Denied

    I apologize upfront for the abbreviated, incomplete back blast, as I’m doing this from my cell. YHC has recently learned that the Company has identified and restricted the F3 site as a potential threat…Goobers! So, YHC was unable to take care of this properly.

    Thang:

    5:30 AM, YHC and Doozy were the only two and eager to get started, so let’s Mosey! Shortly after, two sets of headlights appeared with P-trap and Prince joint is for the COP.

    work our way over to the 2 medians (one much larger than the other as we learned on the run). Run a figure 8, starting in between the 2 medians. At the end of each lap, 8 each of Merkins, jump squats, Lt Dans, completing 8 circuits.

    Curb Crawl 11’s: Start with 1 decline Merkin, bear crawl to other curb, 10 incline Merlins, Lunge back. Format the same until complete.

    Lazy Dora: 100 Merkins, 200 LBC’s, 300 Jump Squats. Partners switch back and forth to counts are complete. 10 each Merkins, 20 each LBC’s, 25 each Jumps. While partner is doing Merkins, other is holding plank, holding 6” during LBC’s, holding Al Gore during Jumps.

    Announcements: P-trap is getting Married in 10 days. Back out to get the F3 chiseled body in quick fashion…good to see him back at it.

    An awesome crisp and breezy morning. Thanks for joining me, Gents. Have a great day!

  • Another Hot Tater at Timberwolf

    COP-

    Jazzercises x 10

    Helicopters x 10

    SSHs x20

    Imperial Walkers x 10

    Mosey to front of School

    Marmaduke – Triple Check

    Runner – The perimeter of parking lot.

    LBCs and Dips

    Pass to Bulleye

    Mosey to bottom of hill.

    3 Rounds –

    Bottom of Hill 15 Jump Squats, Run Backwards up the hill, 20 Reverse Lunges

    Pass to OC

    Main Parking Lot

    Mission Impossible

    Duck Walks, Bear Crawls, and Broad Jumps mixed with LBCs

    Pass to POG-

    Ascending and Descending Balls to wall, each man does 10 donkey kicks, then reverso.

    Lap around the parking lot, last 3 light poles and at the flag, 5 burpees OYO

    Announcements;

    Prayers for brothers who have families with illnesses.

    Hammers and Ales Coming up.

    Cash for Stache with Gumbo and Vinny

    NMS

    Sorry so short fellas, busy travel/work day! Strong work by all! POG is fast but Bullseye is sneaky, i’ll leave it at that. Have a great day gents!

    Marmaduke

  • No backblast for 9 days, did it really happen?

    0530 Handshake is all-alone in the parking lot. On a rare day that YHC didn’t have to launch early to get home early so The M could run, YHC was solo. YHC thought about giving it 2 minutes before setting off on a solo Q/Pax workout when out of the gloom two cars came screeching in, Loose Goose (the actual Q) and Lighthouse. Upon his fashionable entrance and fresh-from-the Rolodex reason for his tardiness Loose Goose asked if the Pax wanted to run the originally planned Lucky Horseshoe as The Three Amigos. YHC can’t remember what Lighthouse said, but YHC promptly replied “no”. The Loosest of Goose’s called and audible and exercises were completed and a beatdown ensued.

    The Pax was very light this day, especially for beautifully mild weather. Even one of the Quioc Middle maintenance men remarked how light a crew it was #whereweretheHeatbreakers?

    YHC apologizes for the super tardy backblast, but after Honeydo remarked about not seeing a backblast YHC realized it was never posted. A text was sent, the text was replied, but 2 days later still no backblast. So YHC is glad to provide.

  • Honeydon’t and a Beer Bong

    It is never a good sign when the PAX is eager and ready to tackle the gloom, but the Q fails to appear.  This morning 5 mighty warriors overcame this speed bump and adjusted on the fly.  Here is how the Circus hot potato went down:

    • Johnsonville COP
      • DQ
      • IW
      • Invisible jump ropes
      • Series of planks
      • LBCs
      • APDs
    • Turn over to Attila
      • AMRAPs with 30 seconds on and series of breaks starting a 15, then 10, then 5 seconds
        • Overhead pulls
        • Skull crushers
        • Sit ‘n presses
        • American KB hammers
      • Run the bus loop
    • Turn over to Offshore for a triple check
      • Merkin rows
      • Curls
      • Escalating bear crawl – 6, 12, 18 parking spots
    • Turnover to White Deer
      • Mosey to the pillars for an escalator
        • For ten pillars, add an additional lawnmower pull for each arm at each pillar while lunging between pillars
        • For ten pillars back, escalator with high pulls and overhead presses
    • COT with YHC taking us out

    White Deer had a fun finding in his son’s truck this morning…beer bong.  It appears to have been used. Maybe Hoops is not so innocent after all.  No truth to the rumor it was used for butt chugging. To be a fly on the wall of that house tonight!  Will Hoops be in trouble or will White Deer feel left out of all of the fun…updates to come on Saturday at Gridiron.  Perhaps there will be a prize available to the member of the PAX who does the most burpees on Saturday? 

    Honeydo, you owe us a beat-down.

    God is good all of the time!

    Attila

  • I can’t lift my pen

    7 wild hungry creatures of the gloom came out to take on another insane kettlebell workout that challenged both body and soul> Here is what transpired…

    2 laps of carry and one hand pump
    COP
    hillbillies
    SSH
    kb windmills
    kb bunyans
    overhead squat — one hand — look at hand
    renegade rows
    figure 8’s
    pistol squats

    tabata
    bob and weave, kb swings
    sit up press, demon crushers
    halos, snatches

    20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep press

    triple check
    donkey kicks, kb thrusters, pump and carry across to the second sidewalk

    finish with some boat canoes.

    Names, Numbers, Announcements

    NMS — Great to be back at Manndate. Kettlebell is such a great workout. YHC knew he was on the right track when someone said at the end of the workout that they wouldn’t be able to lift their pen or move their mouse. That is a good beatdown with a bunch of awesome guys.

    Announcements — Prayers for Carpenter and his back issues.
    Mr Holland has poker night this Saturday at 8 PM. Would love to see some F3 people show up for some fun!

  • A New Record for Jazzercise

    A new SOT record of 18 Behemoths hit the grounds of Midlo Middle on YHC’s 4-year anniversary for lots of corners and Jazzercise?

    Here’s how it went down.

    Mosey around the lot to pick up the LIFOs then down to the parking lot behind the football fieldhouse

    COP (IC)

    • DQs
    • Jazzercises
    • Russian Soldiers
    • SSHs
    • Plank Variations
    • Freddie Mercurys

    Mosey to the practice football/ lacrosse/ field hockey field

    4 Corners, 4 Times

    • Compounding 5 x Merkins, 10 x LBCs, 15 x Monkey Humpers, 20 x SSHs
    • Repeato adding 5 reps to each exercise for 4 rounds – total count 200 x Merkins, 210 x LBCs, 180 Monkey Humps, 110 SSHs, 4 Laps around the Field
    • Mary for the 6 – Flutter Kicks, American Hammers, Heals to Heaven, WWIIs

    Mosey to the fieldhouse and Partner up

    • Partner 1 – Wall Climbs x 2 / Donkey Kicks x 2
    • Partner 2 – Bear Crawl x 2 / Bernie x 2 to the Crosswalk

    Mary – Hello Dollys, Rosalitas, 6 Inches

    Mosey to the flag

    Numberama, Nameorama, COT

    MOLESKIN

    As the great philosopher Ferris Bueller once said, “Life moves pretty fast.  If you don’t stop and look around once in a while, you could miss it.”  Life does move pretty fast.  It’s been 4 years since YHC’s first taste of the gloom.  A lot of life has happened in that time, some great, some not so much, but YHC is forever grateful for the consistency of this brotherhood and all that comes with it.  For newer guys, YHC challenges you to stop and look around, don’t miss it, you might see something special.  YHC confirmed via big data that 17 was the previous SOT record.  Highly unlikely the record was higher pre-big data and wouldn’t really count anyway, like all those Browns championships pre-Super Bowl.  Always fun to step out and lead.  Thanks to all who praised the creativity of the 4 corners.  You’re welcome.  For all who laughed during the Jazzercises, at least it wasn’t standing APDs or partner bear crawls.  Enjoyed it, SYITG.

    ANNOUNCEMENTS

    Prayers for all our PAX in need, Marv and Cerrano were mentioned

    Cash for ‘Stache for Raise – give generously

    Hammers and Ales

    Poker Saturday at Mr. Holland’s

  • 16 12 18

    9 glorious men headed out to the pre-rain festivities at W-dog. This workout is in honor of my 16th anniversary which happens to be the 12th birthday of one of my daughters (Olivia).

    The workout went like this:

    COP: 16 side straddle hops, 12 don quixotes, 16 Freddie Mercuries, 12 burpees OYO

    Mosey to the amphitheater.

    First Exercise: Start with 1 derkin and 2 dips on the first step, box jump to the next step, go to 2 derkins and 4 dips. After realizing that I underestimated the # of steps I called an audible after I was on step 14. That comes out to 105 derkins and 210 dips, not too shabby. I was reminded that there are and always have been 18 steps. Well now I know.

    Second Exercise: Mosey to the Pumphouse area and try to avoid potholes. Modified dolly: 120 2 count mountain climbers, 160 plank jacks, and 240 2 count flutter kicks. Other partner is doing Bernie Sanders up the road and running back.

    Third Exercise: Long mosey up the Pumphouse road to the big triangle. Commence a very long bear crawl up the road and end with 16 WWIIs.

    Mosey to the meeting point and do a merkin ring of fire. Most of the pax had special merkins, some of which worked well (e.g. Sippy alternating raised leg merkins) and some which did not (Bodos trying to flip in the air spin like on the Matrix but falling well short of a 360).

    We closed with announcements (Poker night on 10/21 at the Commonwealth club for a good cause – see Greenbow for details).

    Prayers are for Marv’s mom, praise for Helix’s daughter’s recovery and for my daughter undergoing an MRI test on her brain this Saturday.

    Make today a great one.

    Fireman Ed (fan of the one win Jets, Sam Darnold is the man)

  • Let’s Mosey

    10 Davillians arrived on cooler October Tuesday for some Moseying fun

    This how it went down

    WARM UP

    Parking Lot Laps – The PAX headed up and down the parking lot moseying in different ways that included: Backwards, Karaoke, Sprint.

    COP – DQ, Tempo LBC’s, Helicopters, Merkins, Arm Circles (forward), Flutter Kicks, Arm Circles (backwards)

    Mosey to the back of the school

    THANG

    Touch a Tree – Partner up, first partner touches a tree and returns while the second part is completing Donkey Squats (Donkey Kick + Squat). Switch, Rinse, and Repeat touch 3 different and 5 different trees

    Mosey to the Blacktop

    Suicide Medley – PAX completed regular suicide, reverse suicide, and burpee suicide with 20 LBC’s after each

    Mosey to the tennis courts

    Four Corners – 10 Burpees, 20 Merkins, 30 Squats, 40 SSH. Completed three times regular, reverse, and crisscross

    Mosey to the exercise station

    Rusty Cage Medley – 3 rounds of blacktop sprint and 5 pull ups or 5 jerkins

    Indian Run (with Burpees) back to the SF. Jail break OYO with 100 yards to go

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    With the temps below 50, YHC broke out the long sleeves this morning. About halfway through, YHC was regretting that decision. With the colder temps there was only one things on YHC’s mind, get moseying. That what the PAX covering 2.25 miles this morning.

    Good to have a solid double digit PAX today including Glide who previous stated would only come out in 60+ temps

    ANNOUNCEMENTS

    • Need a Q for MANNDate and The Creek this week
    • Mud Face Week start on Monday
    • Mr Holland hosting the Poker Night this Saturday. See Pre-Blast . Comment on the pre-blast or let him know if you can make it
    • Keep The Carpenter in your prayers. He has been sidelined for the last couple of weeks due to a potential pinched nerve in his upper back

    SPIT ON THAT!!