Category: Richmond, VA

  • No Toll: Where Men Are Left Behind

    The wet fields of No Toll were calling this chilly morning and a PAX of 20 answered that call. 5:29:30 and we’re off…here’s what went down.

    Mosey to front field.

    COP:

    SSH, Russian Soldiers, Helicopters, DQs, LBCs, Flutter Kicks, Merkins

    Five Corners:

    At corner 1 of the field, 5 burpees.

    Run to corner 2, perform 15 hand release merkins, run back to corner 1 for 5 burpees.

    Run to corner 2, 15 hand release merkins, run to corner 3, 25 WWIIs, back to corner 2 for 15 HRMs, back to corner 1 for 5 burpees.

    Run to corner 2, 15 HRMs, corner 3, 25 WWIIs, corner 4, 35 2-count mountain climbers, back to corner 3, 25 WWIIs, corner 2, 15 HRMs, corner 1, 5 burpees.

    Run to corner 2, 15 HRMs, corner 3, 25 WWIIs, corner 4, 35 2-count mountain climbers, corner 5 (also known as corner 1) 45 jump squats, back to corner 4, 35 mountain climbers, corner 3, 25 WWIIs, corner 2, 15 HRMs, corner 1, 5 burpees.

    Al Gore and repeat the last round with the six.

    Cross the Field:

    Line up on the far end of the field. Bear crawl to the 25, broad jump to the 50, crab walk to the 75, run to the end. Bear crawl back for the six.

    Finish up with an indigenous people’s run around the entire AO. Back to the flag.

    Numbers, Names, Announcements, YHC took us out.

    NMS:

    YHC knows that his watch runs about 30 seconds fast. Taking a cue from OC’s recent Q’s, YHC decided to just get things rolling when the watch hit 5:30. There was a slight uproar but the PAX settled down (a little) during the mosey to the field. Also taking cue’s from OC, YHC’s cadence was a little off during COP….next time, YHC will take cues from Fresh Prince and just forget the cadence completely.

    The five corners took up more time than YHC planned…but it also looked less brutal in YHC’s mind. Fresh Prince (in true Fresh Prince style) took off faster than a cheetah and never looked back….he crushed it with Flange, Rosie, and Bullseye hot on his tail.

    Crossing the field via bear crawl, broad jump, and crab walk took only a couple minutes and YHC called for a second crossing. But Gumbo managed to talk YHC into just bear crawling back for the six. More mumblechatter followed…YHC admits, he succumbs easily to peer pressure. Attempting to save face, an indigenous people’s run back to the flag was called. All seemed well….

    Numbers were called…19. This didn’t feel right…could have sworn there were 20 of us. Oh well. Names were called and just when YHC asked about announcements, one of the PAX says “Hey, wasn’t Bone Thug here today?” His vehicle was still parked. Is he on the can? Several PAX head back toward the fields and find Bone Thug still making his way to the flag after the indigenous people run. Whoops…guess we do leave men behind after all. Apologies to Bone Thug. YHC got swept up in all the mumblechatter this morning.

    Gentlemen, always a pleasure. Peace!

  • Triple the Fun

    Nineteen eager pavement pounders gathered at the commons and watched Circle K drive around looking for a parking spot. Lug Nut apparently came in hot and missed the festivities so he threw his own party. As expected, directions were withheld until T-minus 30 seconds. Run as a group through fraternity row and gather at the base of Horsepen and Waveny.

    The Thang
    Intervals up Waveny. 1 minute up at about 75% intensity and recover back to the bottom in 1:45. Repeat x4.

    Mosey up to Shrewsbury. Long intervals up Horsepen. 2 minutes up at whatever intensity you feel appropriate and recover back to the bottom in 3:00. Repeat x3.

    Saunter up Shrewsbury, paying homage to Toga. Left on Ridge Top and stop at Chandler. Time for 1 more 1 minute interval for those that want it.

    Head back via Gardiner and back by the stadium.

    Numbers, names, and YHC took us out.

    Moleskin
    Fantastic numbers for Spider Run this morning and enthusiasm was high for the route which never came. Some were surprised, some were not. Either way we all had fun (no report from Lug Nut on his fun factor).

    Someone may have coined the term Splintervals today. Not sure if that was a new term or something that people talk about in back channels when Splinter isn’t present. I’ll take it as a compliment until someone tells me otherwise.

    Intervals up Horsepen were difficult, especially after Waveny. All in all, I enjoyed this variation on intervals and the selective polling I did seemed to indicate the enjoyment was 100%.

    Enjoy the day fellas.

    Splinter

  • Trying to Stay Warm

    7 stalwarts fought off the fart sack for YHC’s return to the Q sheet after sleeping through the last sign-up. Clear skies, cool temps, fall mist and a heavy fog brought back a sneak peak of swamp season at Heartbreak Ridge. While the PAX shivered and mumbled over the shorts-only mandate, the Miata’s older brother Bolted into the circle and Ronnie emerged. 530? It’s go time.

    Mosey around the Bus Lot and back to the fields for COP

    SSHs, DQs, Imperial Walkers, Merkins, Arm Circles. Warm? Let’s Boogie.

    The Thang

    Exercise I – Descending Deconstructed Burpees

    Mosey to the top of Heartbreak Hill. Instructions to run down and up HB Hill then 10-9-8-7-6-5-4-3-2-1 Deconstructed Burpees

    Deconstructed Burpee = Squat -> Leg Thrust -> Merkin -> Leg Thrust -> Squat. Hope DTH would have been proud.

    Plankarama for the Six.

    Exercise II – Compounding 4 Corners

    Mosey to the track. 400 meters of what Dean would have intended….

    • 25 Plank Jacks
    • 25 Plank Jacks, 25 Jump Squats
    • 25 Plank Jacks, 25 Jump Squats, 25 LBCs
    • 25 Plank Jacks, 25 Jump Squats, 25 LBCs, 25 Hand Release Merkins

    Al Gore for the Six

    Exercise III – Fun with Cages and Bleachers

    • 3×10 Jerkins on the Cage
    • 3×20 Bleacher Bench Kickers

    Ronnie departed…. PAX followed to bask in the glory that is Sport Mode

    One Round of Climbing Bleacher Merkins

    Mary

    Flutter Kicks, LBCs, Alabama Prom Dates (Upchuck Style) and Merkin Ring of Fire.

    Numberama, Namerama, YHC took us out.

    Was an honor to lead this morning, Fellas. Appreciate the battles we tackle together in the gloom and in our day to day. Go make the most out of Tuesday and this week! Have a great one!

  • Down Range, Missionary Style

    Guatemala Medical Mission Trip 2019 – After a long clinic day in a remote jungle village, then a harrowing 4×4 trek across flooding rivers (had to tow the van stuck mid-river on one of them), we finally arrived back at the hotel and Seadoo joined YHC to cool off in the pool before dinner. No sooner had we arrived but the heavens opened and we swam a few laps while thick cold rain pelted us from above and drowned out the mumble chatter. YHC suggested a little Dora action might be fun, and Seadoo readily agreed. No sooner had we started but one of our translators, a young Guatemalan man named Danny Harrera, came out to the pool and watched us with that “whatever you’re doing looks awesome” look – so we naturally invited him to join us – and he jumped right in! So here’s how a few regular guys, thrown together with God’s perfect timing, chose to plant the F3 Flag on virgin Guatemalan soil…

    The THANG:

    COP #1 — Dora 1-2-3

    • Alternate swimming the length of the pool & back, while the following exercises completed:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2 — Triple Check

    • Dips, Flutters, and “Wet” Seal Crawl around inside circumference of kiddie pool – 30 yards of walking yourself by hand (legs dragging behind) in 1’ of water

    COP #3:

    • Hold Al Gore while providing F3 Welcome & Disclaimer (…better late than never)
    • Plank for Tempo Merkins
    • x10 Carolina Dry Docks IC
    • Holding plank, reviewed F3 Core Principles and then completed more Tempo Merkins, invoking a Swirly-style HOLD IT at the bottom each time! 🙂
    • APD’s x10 IC
    • Imp Walkers x10 IC
    • Crab Cakes x10 IC
    • Dancing Bears x10 IC

    COP #4 — Poolside Elevens:

    • First side – lift body up out of water pressing hands down on edge of pool…like vertical merkins
    • Second side – legs up on edge of pool performing sit ups for chest to touch thighs
    • Swim between sides of pool

    COT:

    • Counterama #3
    • Namerama (FNG Pacifico, 37yo)
    • YHC took us out in Prayer

    NMS: 

    • Life can be exhausting, and you might think that you deserve a little relaxation at the end of a hard day of work… but sometimes giving your body a good whipping is the best way to release stress! …especially in the pelting rain, especially with F3 brothers, and especially when you’re full of the joy of the Lord serving on a missions trip. But what really made this workout special was Pacifico, who didn’t hesitate one bit to jump in and try something entirely weird and exhausting, with guys he barely knows. And the COP was powerful! It felt great to share with him the essence of F3 which is such an integral part of YHC’s life now. May God grant Pacifico the desire to ignite F3 Guatemala! 

  • 4 Tomato Runners

    We had 4 men show up the rainy cool morning for a run in Hanover and here is what went down

    Trout and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring baptist church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Mudface and No Idea did their normal route around the Atlee high school, CMS and Cool Spring Elementary school campuses.

    Numberama and namerama plus style.

    No Idea took us out.

  • Haka anyone?

    With a temperature and daylight availability consistent with October, we gathered on the Pouncey Tract Park pavement for GridIron. Short mosey away from our vehicles for SSHs, IWs, and DQs. Spread out within the parking lot and run marking lines for about 5 minutes. Return to a circle for Russian Soldiers, Suzanne Somers(es), and Arm Circles.

    Mosey across the park to the middle school’s football field. Circle up again and complete a traditional Jack Webb – start with 1 Merkin and 4 Overhead Shoulder Presses. Round two, complete 2 Merkins and, per the original ratio, 8 Presses. Continue, through ten rounds, to eleven, completing 11 Merkins and 44 Overhead Presses in the final round. Pause between rounds to stay together.

    Jog in the direction of the school and circle once again in the lower field for leg-focused Jack Webb alternating Squats and Single-Count Side Lunges. Pause between rounds to stay together and complete through round ten.

    Saunter back to the park property to the lower multi-purpose field. As you might have guessed, we worked through another Jack Webb, but this one focused on core muscles with WWII Sit Ups and Reverse Crunches as the exercises. Dead cockroach between sets to gather the PAX.

    As the Rugby World Cup is currently underway, we utilized a rugby ball during the final quarter or so of the workout. Started by taking turns kicking conversions through the football goal posts – one warmup round followed by a round that counts. Make it and nothing happens. Miss it and everyone does a couple of Burpees.

    Assemble on the field for a brief discussion and deconstructed brief group rendition of a haka (The haka (/ˈhɑːkə/;[1] plural haka, in both Māori and English) is a ceremonial dance or challenge in Māori culture.[2] It is a posture dance performed by a group, with vigorous movements and stamping of the feet with rhythmically shouted accompaniment. – source Wikipedia). Famously, the New Zealand All Blacks perform a haka prior to each rugby match, but a couple of other nations have their own pre-match versions. Google it as YHC doesn’t have the perms (or skills perhaps) to post pics and vids (our administrators are smart).

    Finish the morning with a couple of minutes of touch rugby within a small corner of the field. Final score 0-0, but good action. Mosey back to the parking lot for COT and YHC took us out.

  • Yeasty

    After three or so weeks of the truly minimal attendance, we had six post for the most recent Punisher. Short mosey around the side of the school, circle up, and complete Invisible Jump Ropes, IWs, DQs, Helicopters, and Arm Circles.

    Mosey further into the garden area for modified Thirteen Acres (early name for the Holton Elementary site) Baker’s Dozen. Each round includes thirteen exercises – Merkins, Squats, LBCs, Wide Grip Merkins, Back Lunges, Hello Dollys, Close Grip Merkins, Front Lunges, Rosalitas, Carolina Dry Docks, Side Lunges, Box Cutters, and SSHs. Complete thirteen reps of the first exercise and five reps of the remaining twelve. Next round, complete thirteen reps of the second exercise and five reps of the others. Continue, chasing the thirteen through the exercises.

    Finish and mosey back to the parking lot for COT and YHC took us out. Nice work guys.

  • Hey who’s writing this up ?

    3 strong posted for Batteau this morning and here is how it went down.

    I’m gonna do my best here – this was a microwaved hot potato – things happened fast !

    Swirly – COP : stretching and warm up exercises 🙂

    Tennis courts : bear crawl to fence 10 donkey kicks bear crawl back – repeat with Lunges – repeat with polar bears – repeat with High knees and 10 derkins – repeat with Karaoke and derkins .

    Sippy Cup : ring around the water bottle shoulder crusher with planks, 6 inches spiderman. Starting block sprints on the tennis court total of 20.

    Faceplant – Hill of ill repute – run to first light post 4 burpees – run back to start – next light post 3 burpees run back to start – repeat at each light post to the steps. At the steps run to the top of the hill at the light post 1 SSH run back to steps – repeat with 5 SSH and repeat with 9 SSH. Mossy to the circle – laps around the circle while others do flutter kicks and WWII’s.

    I apologize if I missed something guys – way to work – great job.

    Sippy took us out.

    See y’all in the gloom..

  • 5 Fingers – 4 paws

    6 runners and a 4 legged friend met up to do some early morning running to start the week. I’ve been wanting to bring this one back since we did it before BRR since it includes 2 of the hill running faves of Twin Team and Queens Grant. 3 other smaller hills mixed in. POG and Honeymoon were pulled along by Annie while Lugnut found a hill that was not on the menu but was equal to the others. Doozy, still recovering opted for flatter terrain down by the river. Thanks to Swiper for keeping me company with a solid pace up and down the hills.

    Great way way to kick off a Monday, feeling good. Do something to make yourself better today.

  • Blocks with Friends

    Nine men, stallions one and all, refused to take a day off for Columbus, or anyone else who didn’t discover America, in order to spend their sunny and 70 morning at today’s edition of Hoedown. Here’s what Mr. Heshem says he witnessed:

    COP:

    Slow mosey two times around the horseshoe, then circle up in the main parking lot. SSHs, IMs, DQs, LBCs, FKs, and HRMs, then a quick set of arm circles to limber up for…

    11s:

    First, grab a cinderblock from YHCs van. Mosey to Flag. 11s…Derkins and Rosalitas. Run across small parking lot to complete the circuit.

    On your six, elevate block, and six inches for the Six.

    Mosey to the Wall:

    Triple check…
    First man has a choice make…two cinderblock-free laps around the horseshoe OR carry cinderblock up two short flights of steps and around to the wall? Decision-making in The Gloom can be tricky, but YHC is the kind of Q who believes in diversity, so try one round of each, decide which you like better, and do that one again for Round 3.

    Partner 2 is doing Wonderbra with the coupon while also doing People’s Chair.

    Partner 3 lifts block above chest while doing flutter kicks.

    Blockee’s Loop

    Keep that block close and mosey to the Flag. Do 3 blockees and run the loop. Repeat 3x. Eh, let’s make it 4 times. Check that, let’s make it 5 times.

    Return blocks to van, and circle up for Mary. LBCs x40, 10 count APDs, and a Ring-of-Fire with reverse crunches while Merkins make the loop.

    Number-a-ma, name-a-rama, YHC took us out.

    Announcements:

    Handshake won the Beer Mile, but who’s keeping track? Faceplant came in second. Greenbow learned that Gingerbeer stings.

    Sign up for Breaking Bread. If you are not sure what this is, just make a simple dinner for 10 or so folks who can use some fellowship on a Sunday evening. You’ll be a better man for the experience.

    Today is Thanksgiving in Canada. Take a moment to remind yourself of what you have, and think about how to help someone who needs a lift – material, spiritual, or otherwise.