Category: Richmond, VA

  • Rocks a lot

    5 warriors showed up for the last day of of Thursday’s at new market. Tomorrow it becomes Devil’s Hill, but only on Monday’s and Friday’s. YHC was first to arrive so grabbed the Q. 530 was the time and away we went. Hermie arrived like a flash coming down Devils Hill on his bike.
    COP

    we did some stuff. Including but not limited to: SSH’s, DQ’s, Cherry pickers, arm circles, windmills, IW’s, LBC’s, Dollies, Rosalita’s.
    mosey to the rock pile grab a rock

    1st round 21 rock curls, 21 overhead press and repeat 21 curls. Run the horseshoe to stop sign. 21 over head press, 21 triceps, 21 overhead. U get the rotation. Rounds continued with run in between rounds.
    tris Squats tris, squat/ rock copters , Rock copters/merkin, Merkins/ oh pulls, OH pulls\ chest press.
    back to flag for 5 minutes of mary.


    prayers to Rosetta’s family adoption process. Hump day happy hour next Wednesday in YHC’s driveway/garage. Thanks for the honor of leading today.

  • What Is Dead May Never Die

    Word on the street is that Timberwolf has been a dead AO during the pandemic. YHC hadn’t got that news. Thanks to Bullseye and PeeDee it is back from the dead! According to the garbage men servicing empty dumpsters… this is how it went down:

    Mosey the long way around to the bus lot for disclaimer etc and…

    COP

    • 15 SSH
    • 10 Don Quixote
    • 10 Imperial Walkers
    • 10 Cherry Pickers
    • 15 Freddie Mercury
    • 10 Merkins

    THANG #1

    Mosey to the basketball court for a Wilt Chamberlain:

    • 100 LBCs (run to end of court and back)
    • 100 Squats (run to end of court and back)
    • 100 Flutter Kicks (run to end of court and back)
    • 100 Lunges (run to end of court and back)

    THANG #2

    Mosey long way around school with a pit stop at the BO-mobile to pick up some coupons. Ended up at tennis courts for a prostitute 4 corners:

    • 10 Nolan Ryans
    • 20 Pistons
    • 30 We’re Not Worthy!

    Time was called before corner #4 was completed, what was the 4th exercise you might ask? The world may never know….

    Numberama, Name-o-rama, Announcements (below), PeeDee took us out with some fine words.

    NMS

    Great to actually see what Timberwolf looks like when its not clothed in pitch black darkness. Excellent discussion with PeeDee on the issues facing us as fathers, husbands, christians, and leaders in our circles of influence.

  • Competition Breeds Competition

    9 able studs arrived out of their comfortable, air conditioned abodes into the hot and muggy mist that is known as The Forge. This is how it went down:

    COP #1: Mosey to the traffic circle for a quick warm up of DQ’s x 10, Smurf Jacks x 15, Dead Man Hang x 10, Right over left x 10, Left over right x 10, Arm Circles. Everyone sweating, lets move:

    COP #2: Escalating 4 Corners at the Soccer Field comprised of Corner 1- WWII’s, Corner 2 – Calf Raises, Corner 3 – Hammers (American Style), Corner 4 – Ball Dippers. 1 Burpee between each round.

    COP #3: Vertical 11’s – Mosey over to the amphitheater for to get the arms pumping. Dips at the top and Decline Merkins at the bottom. Box Jumps in between.

    COP #4: Burpee Dora – Mosey over to the bus loop to finish strong with a partner. 100 In Outs, 200 merkins, 300 jump squats. Timer run the bus loop.

    Mosey BTTF for reverse Numberama, Nameorama & Announcements below. YHC took us out.

    Moleskin:

    Hardywood and Long Pole crushed the corners at record pace with enough time for Long Pole to explore a bit of the land the Forge had to offer while waiting for YHC to finish up. Not to be outdone, Prince and Long Pole raced each other on the box jump 11’s, lapping YHC on round 1. Way to work boys.

    Announcements:

    4th of July Convergence – Work off those extra hot dogs by spending time with Hardywood and others at No Toll. 6 am start for the festivities.

    Thoughts for swift recovery for Doublemint from his motorcycle accident earlier this week. Get well soon

  • Look Who Showed Up…with 25 LBS

    At 5:27 am the PAX came streaming in, saving YHC from a lonely existence.   It was a quiet PAX, but a strong and loyal group that tackled the KB beat-down head-on.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 10 2x Suzanne Somers, each leg
      • 60 LBC
      • 20 APD
    • One man KB modified Dora – each PAX does all of the reps, with 5 runs mixed in each round
      • 100 sit ‘n presses
      • 150 swings
      • 200 lawnmower pulls
    • COP with YHC taking us out

    Welcome back White Deer!  The king of mumble chatter was muted, but present.  Humbled to be starting back at a 25 pound KB, he persevered.  It was good to have my older, broken brother back.  Let’s face it, if he can post with his injuries, the rest of the sad clowns out there have no excuse.

    Still waiting to post with Johnsonville at Circus Maximus.  Right now, it is either or, not both. 

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

    Attila

    At 5:27 am the PAX came streaming in, saving YHC from a lonely existence.   It was a quiet PAX, but a strong and loyal group that tackled the KB beat-down head-on.  Here is how it went down:

    • COP
      • 25 SSH
      • 10 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 10 2x Suzanne Somers, each leg
      • 60 LBC
      • 20 APD
    • One man KB modified Dora – each PAX does all of the reps, with 5 runs mixed in each round
      • 100 sit ‘n presses
      • 150 swings
      • 200 lawnmower pulls
    • COP with YHC taking us out

    Welcome back White Deer!  The king of mumble chatter was muted, but present.  Humbled to be starting back at a 25 pound KB, he persevered.  It was good to have my older, broken brother back.  Let’s face it, if he can post with his injuries, the rest of the sad clowns out there have no excuse.

    Still waiting to post with Johnsonville at Circus Maximus.  Right now, it is either or, not both. 

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

    Attila

    Attila

  • Mary Found the Glory

    American Flag

    Nine of greater RVAs finest gathered at Mary today, including one who seemed to be lost and arrived very early. After strategically locating a hole for the flag, we gathered to chat and then off we went, picking up said flag for a quick mosey down Commonwealth to Cary.

    The Thang
    Old Glory. One mile route was west on Cary, north on Westmoreland, east on Hanover, south on Woodlawn, back to Cary.

    Use the entire field area up to the school for 20 minutes of 4 corners. 20 merkins, 20 jump squats, 10 burpees, 20 WWIIs.

    After completing between 3 and 4 loops for those with varying abilities, gather up and reverse course for the final mile.

    Back to the parking lot for COT where announcements were made and YHC took us out.

    Moleskin
    It’s been a long time since YHC has completed an Old Glory and this may be the first appearance at Mary. The soup was thick and the breeze didn’t help much until we stopped.

    Fellowship was grand this AM as we all battled the elements. No hiding from the pain this morning and it was everywhere.

    SJ – hope that ankle isn’t too bad and your ice maker starts making ice soon.

    Announcements
    Prayers out to Profit and Doublemint as they recover from their respective accidents.

    See everyone soon.

    Splinter

  • Sweatshop

    3 sleepy gents made it out to The Anvil to amble around and occasionally exercise.

    COP: SSH, DQ’s, arm circles, flutter kicks, Alabama prom dates, then a few minutes of stretching.

    Mosey to the hill at back right of school for 11’s: merkins and Alabama prom dates, run the hill in between.

    Mosey to soccer field, cross the longer part of the field by: lunge 10 steps, 10 plank jacks, bear crawl 10 steps, 10 jump squats, repeat to the field’s end.

    Mosey to playground for triple check, derkins, LBC’s with partner running to soccer goal and back. Mosey back to the flag, finish up with a few minutes of stretching.

    Numberama, namerama, YHC took us out.

    NMS

    YHC has become aware that while F3 has helped with strength and endurance, flexibility is not better, as evidenced when his 2.0’s tried to have him do a backbend with them, and YHC didn’t come close. F3 is great for many things, but flexibility should be a bigger component, so YHC worked on that today. The PAX crushed the workout, and YHC’s memory was confirmed of how much it sucks to run that hill. Mumblechatter revolved around Virginia’s plan for when schools reopen and vacation plans. Thanks for allowing me to lead!

    As usual, I have No Idea what I’m doing…

  • Spontaneous Hillcrest Run

    A lonely Davillian made the last minute decision to brave the heat and get some miles on Hillcrest. YHC wasn’t sure if anyone would be there since it didn’t seem there has been a Backblast for this AO in a couple of week.

    Got in one long loop and one short. No TYA or Swirly was spotted but a few of TYA’s neighbors were out getting in their hill running.

    YHC plans to be back throughout the summer for Colonial 70 prep.

    SPIT ON THAT!!

  • 2+ miles at a kettle bell workout?

    5 guys without their burgers and fries brought their kettlebells instead and ate up the workout.

    Walk around the loop with kettlebell high and proud

    COP — included butt kickers, high knees, toe taps, helicopters, lbc’s, HRM’s, figure 4 reverse crunches, APD’s, one legged APD’s, monkeyhumpers

    Proper Dora — 1 person does a set of 10 halos, 20 situp presses, 30 goblet squats
    while the other person runs laps — after one set is done, switch people until each person has done 5 sets.

    Numbers, Names, Announcements

    NMS — Umm — that took a lot longer than YHC thought it would. YHC had two more activities that would have been fun, but oh well, save them for the next time.

    Plus, the PAX somehow got over two miles running this morning. That was also a big surprise. SYITG!!

    Opus



  • A Humid and Hot Potato

    3 men apparently in search of the suanas that are not part of current phase showed up to the gloom this morning. Unfortunately all they was found was a 70 degree and sunny beat down, hot potato style. According to the rabbits they scared away, here is how it went down:

    Bullseye grabbed the tater first and started with a COP:

    • 10 Don Quixote
    • 10 Russian Soldier
    • 3 sets of 10 SSH and 10 Merkin OYO

    Mosey to stadium step for 11s:

    • Inch Worm Merkins (or walk out merkins) at the bottom
    • Jump Squats at the top

    Then Tobit’s potato time for some ascending 4 corners at the tennis courts:

    • 10 Merkins
    • 10 Merkins, 20 2-count American Hammers
    • 10 Merkins, 20 2-count American Hammers, 30 Jump Squats
    • 10 Merkins, 20 2-count American Hammers, 30 Junp Squats, 40 Alabama Prom Dates

    Lastly some Boberry flavored potato. Starting with a mosey down the hill to the concession area for a Triple Check:

    • Partner 1: People’s Chair
    • Partner 2: Incline Merkins on the curb
    • Partner 3: Bernie up the hill and run back down

    Little bit of time so we got about halfway through a Jacob’s Ladder, doing burpees at top and bottom of hill.

    Numberama, Name-o-rama, Announcements (below), YHC took us out

    NMS

    Excellent 2nd F with you gents this morning! Good to catch up and share our experiences with the pandemic. Great morning despite breathing water instead of air.

  • Two left handed gloves and bugs

    YHC looked at the morning temperature greeting with the morning alarm and it was 75 with humidity, shaping up for a tough workout for 6 who showed up for a WDog hump day beat down and here is how it went down:

    COP

    Mosey to first crop circle (YHC realizes he has 2 left handed gloves…great) we do a lap and circle up for the following:

    20 SSH, 10 DQ, 15 Imperial Walkers, 10 Russian soldiers, 20 LBCs (10 4 count), 10 Reverse Scorpions, 10 Scorpions and 20 merkins.

    THANG

    YHC decided to mosey down to the pipe loop via the triangle road, down to the pipe loop location. It was daylight so we divided into 2 groups of 3 for a triple check. Partner 1 – Ran the pipe loop as the timer, Partner 2 performed LBC’s and Partner 3 performed squats. We rotated 3 times for the triple check.

    Next we start to go back up the hill by performing walking lunges to the first light pole, light jog(mosey) to the second pole, then walking lunges to the 3rd pole, mosey to 4th pole and continued rotation to the bottom of the Triangle hill(during this effort, Faceplant was looking out for the group by personally inhaling a large bug that came close…hope you cleared this out after our morning fun). We get to the bottom of the Triangle Bernie Saunders to the top and mosey to the stage for the Coupons.

    We divide into two groups by numbering off 1 and 2 and the 1’s carry the coupon and touch 5 trees while the 2’s do the sit-up press until 1’s return. We switch where the 2’s carry the coupon and touch 5 trees while the 1’s perform the sit up press. We had time for one rotation and then moseyed to the flag for Mary.

    Mary

    We return to perform some stretching for about 90 seconds and that is the end of the workout.

    COT

    Numberama, Namerama and discussed the upcoming events such as the Hump Day Happy Hour coming up on June 24 at Kubota’s residence, check out the pre-blast with the particulars. We also discussed the July 4 convergence where Hardywood and DTH will be leading this effort and with that combo should be shaping up for a great beatdown.

    Moleskin

    We had a healthy discussion on the current events and what is going on during the COVID-19 crisis, the recent rioting and family life. These are stressful times and our modified work life only compounds the stress that ‘filling our buckets’. We talked about how F3 helps to lighten this load and brings some balance to our lives. Our day gets off on a positive start when we get together for a workout, many times we want to stay in bed, but knowing others are going to be there motivates us to jump in. That victory feeling you experience when you approach the flag after a workout only emboldens your future decisions to rise up and get going.

    Thank you for attending today as it is an honor to lead. Have a great day…Cheers…CB