Category: Richmond, VA

  • Maybe there is a beast… maybe it is only us.

    11 prime dudes. 1 great morning.

    Welcome to Tuesday with a slaughter starter of 10 burpees.

    COP — DQ, hillbillies, helicopters, IJR, rotating merkins, sideways bear crawl half way round the circle, rotating merkins, IJR, helicopters, hillbillies, DQ

    The beast — merkins, jump squats, ww2 situps, smurf jacks, american hammers, burpees

    To the bus loop for CMIYC — one partner bear crawls, the other does 7 merkins then catches up. At half way point, switch to lunges and 10 jump squats

    Head back towards the flag — on the way there stop and do flutterkicks and writing backwards alphabet.

    1 minute left back at the flag — so 1 minute of american hammers OYO

    Numbers, Names, Announcements

    NMS — YHC hadn’t done the beast in a while, so it was time to break it out. The beast did not disappoint, but the PAX crushed it. Strong work, gentlemen! You vanquished the beast. Speaking of beasts, YHC is of the belief that we all have mini-beasts inside us. Things that keep us from unlocking our ultimate potential as a human being on this earth. Things that drag us down, chew us up and spit us out. Things that weigh heavy on our hearts and cause us to slip into constant anxiety mode. The beast for everyone of us is different. Conquering that mighty beast is a lifelong task that never really goes away. How do we conquer it? Discipline. and good friends. friends who aren’t afraid to tell you when you are screwing up. friends that hold you up and hold you accountable. YHC is glad for those friends and for F3 as well. Love you guys.

    OPUS

  • The Four Davids

    The NoToll gloom welcome 18 hungry caterpillars to eat their way through the following series of man-maker-cises:

    The THANG:

    Mosey to the softest grassy area in all the land for COP #1:

    • Welcome & F3 Disclaimer
    • SSH x20 IC
    • DQ’s x10 IC
    • Copperhead Squats x10 IC
    • Imp Walkers x10 IC
    • Dancing Bears x10 IC
    • Leg-Up Merkins x10 IC (x5 each side)
    • Reverse Crunch x10 IC

    Mosey to the end of the Field for COP #2:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Mtn Climbers
    • 100 yard line – x100 SSH
    • Await the SIX doing Captain Thors OYO

    Mosey to Bleachers for COP #3:

    • Triple Check: Box Jumps, DTH’s, and the pacer is Fiddler Crab walking 25 yards out and back

    Mosey to BBall Court for COP #4:

    • IronPax Week 1 Routine:  Broad-jump between each court quarter line (same as suicide lines), completing the following at each quarter:
    • x10 Burpees
    • x10 Ball Dippers
    • x10 WWII
    • Bearcrawl back to start
    • x10 Minutes completed with Fresh Prince, renamed Pogo remaining in the lead 

    Mosey BTTF:

    • Low Flutters x20 IC
    • High Flutters x20 IC
    • APD’s x20 IC
    • Freddie M’s x20 IC
    • …maybe another one…?
    • DK led us out with Superman

    COT:

    • Counterama #18
    • Namerama (welcome FNG Peedee)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Big numbers continue to come out for high quality beatdowns at the best AO in the SOJ. And here was the DTH brain child of the morning: YHC is tired of trying/failing to plant the shovel flag near the parking lot, so carried it to the first COP (no, this is not an Old Glory …though it IS returning soon…) and planted it in the best sod around (ie, Field #1). This inspired a noteworthy comment from ROSIE stating that the parking lot is overused for our first COP when the oh so perfectly soft turf feels just SO good for Mary. Agreed! And so with that gentle hug-o-rear opener, the boys got to work and hammered through a fine sweatfest line-up. The PAX actually seemed to enjoy themselves through the Quarter Pounder and Triple Check (granted Fiddler Crabs suck), but then DTH announced the finisher with an IronPax Week 1 routine – OC shed a couple tears, but we were all greatly entertained by Fresh Prince’s broad jump, at least 8 feet in length, which has earned him (another) nickname Pogo. Good job fellas – proud of you all (especially all four of you Davids). And welcome to Peedee! – whatta great day to get your feet wet. Keep posting brother – the workouts wont get any easier, but before you know it, you’ll have those ripped abs your lady has always wished for. 😉 

  • 27 Minutes for Partner work

    8 PAX were ready to go at 5:30 at Heartbreak Ridge on a beautiful fall morning. With one PAX needing to depart early we had a set time for some partner work to knock out:

    COP in the grass: SSH, Imperial Walkers, Helicopters, Merkins, Heels2Heaven, Scorpion Kicks. Head to end of field: Partner up for Wheelbarrow across the field. Plank up & set of Pickle pounders at the end.

    Down to Heartbreak Hill: Dora 123 of 100 Merkins, 200 American Hammers, 300 Jump Squats (audible at 150). Then over to Jerkin Gym for 4 sets of 8 Jerkins, just in time for Handshake to finish and him head home to his waiting M. The rest of the odd pax now did: Benchkicks & Derkins: 30/10, 40/15, 50/20. Head over to end of track grass section for quick mary: LBCs, Hello Dollys, pickle pounders. Back to parking lot: Follow the Arrows – 5 HRMs at each arrow, alternate Bear Crawl & lunges around lot. Back to flag for time: Flutterkicks until 6:15.

    NMS: YHC arrived to see Handshake knocking out laps on the track. Asking him how much time we had with him there he responded an exact 5:57 so we had that much time with an even 8. We had to do the COP on the field since the ground was 100% dry with no dew, a rarity for HBR.

    Several groans were heard off the bat as the Wheelbarrow the field started. Atilla was a beast on his section not leaving much work for YHC. Good to see Cobal back out in the Gloom. P-Trap appreciated the Pickle Pounder work as he needs the practice for his upcoming nuptuals. Maybe a trip to the Honeymoon Suite (gloom style) is in order in the next month if he posts again soon.

    Garbage Plate was happy to get all of his favorites in: Scorpion Kicks, Benchkicks, and Bear Crawl. YHC always takes requests…

  • No Q, then Splits for You

    17 runners. Out across the Huguenot bridge then head East. 23m out and 22 back…(give or take).

  • Puppy Pile

    12 converged at Dogwood Dell for Slippin Jimmy’s first beatdown.

    Warmed up with arm circles 10×10, side-straddle hops x26 in honor of Yankees’ team MVP DJ LeMahieu, Don Quijotes x10, Imperial Walkers x10, LBCs x10 and American Hammers x10.

    Mosey to Amphitheater for the long set of 11’s – 17 flutter kicks and 1 merkin on down to the stage.

    Partner exercise with one partner running the perimeter of the amphitheater and one doing squats.

    Then we worked our way out of the amphitheater doing 6 dips and a box jump per step.

    Mosey to the outside stage for 3×25 boxing cockroaches. Next we touched a tree 3, 4, and 5 trees while the partner did WW2 sit-ups.

    Mosey back to the flag for numberama and name-a-rama, which welcomed Hitchhiker’s son an an FNG. Slippin Jimmy honored to lead a great crew for his VQ.

  • Late night, don’t open the Q sheet

    Sorry for the late post ya’ll forgot to write it before I left this morning.

    YHC was watching the Dallas / Saints game and a little board so YHC opened the Q sheet to see who was at Batteau. No Q, well I guess you have to sign up right?

    7 healthy solders showed up to see what Doozy had in store.

    COP:

    Head to the Pickle ball court, dq’s, helicopters, cherry pickers, bat wings, heals to heaven, LBC’s

    Mosey to stone landing area:

    Man Killers followed by three sets of dips (x20), run up the hill, squats (x20)

    Mosey to the lake: Run the lake with descending merkins – start with 20 merkins at the first light subtract on at each light. Once around the lake use the lights on the hill to finish. Not enough light posts to work all the way to one so end at three.

    Mosey to the road around that leads to the flag, lunges from sign to sign, backward lung from sign to tree, sprint to the final sign.

    Mosey to the pickle ball court to meet the cheap prostitute:

    A little confusing but we figured it out, corner one 5 LBC’s, corner 2 – 10 American hammers, corner 3 – 15 squats, corner 4 – 20 monkey humpers. Hit each corner on the way out and on the way back.

    Finish out with a modified Mary, some LBC’s, scorpion kicks and other things. 10 Merkins of your choice while PAX holds plank.

    Back to the flag

    Numbers/Name/YHC took us out

  • Run and Breakfast

    The four of us ran the 7 mile loop around Forest Hill then all went to ET’s for breakfast. It was awesome. Nothing else to see here, carry on.

    Lab Rat apologizes…

  • This One is Heavier

    9 high-brow West Enders and 1 Powhatanian landed at F3RVA’s darkest AO this morning to beat some drums and wake up the neighbors. Fortunately, we were all able to work through our previous commitments with Downtown Abbey, Hamilton, picking up dry cleaning, and Tea & Crumpets prior to 0530 to be able to get to work in the gloom today.

    The Q showed up with pickup bed full of truck tires, and thanks to the help of a few of the PAX we had them out and ready to go in short order. Here’s how it went down:

    Mosey around the bus loop 2x and back over to the East end of the parking lot next to the tires.

    Disclaimer & Warmup COP:- Invisible Jump Rope x20- DQ x10- LBCs x20- APDs x20- Decline hand-release merkins on tires x10 OYO

    Triple check:- Pax 1 flip tire across short width of parking lot and back- Pax 2 do 20 merkins then plank- Pax 3 do WWII sit-ups

    Tabata: step ups on tires for 20 seconds on / 10 seconds off for 4 minutes

    Mosey a lap around the bus loop and back to the tires

    Rolling tire races: Line ’em up and roll the tires across the length of the parking lot to the cones at the end and back. Take the competition through a bracket to determine the winner (EF Hutton & Bodos with the photo finish!). The rest of the PAX does core exercises and dodges out of control tires.

    Cool down COP:- Rosalitas- Freddie Mercuries- Ring of Fire

    NMM:

    Thanks for indulging YHC this morning in an unconventional Q. The objective was for a fun but challenging change of pace. As expected, those tires were heavy and difficult to flip! A few other items were planned but we ran out of time.

    Also a shout-out to McCarthy Tire in Rockville for the props today, despite the expectation that these “small” tires were to be used for some kids. The tires will be returned tomorrow, as YHC did not want to have to move them again today…

    10 / 3 = 3 R1 . . . OR . . . 10 mod 3 –> either would have worked better to figure out the Triple Check logistics than the Q’s fuzzy math. Turns out we had an extra tire. Who knew?

    Great job in the tire races, it was just as funny as YHC had dreamed it up to be. The best part had to be Handshake chasing the runaway tire as it threatened to invade the good people of Westham.

    Great Tires of Fire!

    -Loose Goose

  • Lost BoBerry

    Who’s going to tell us where to go if Gumbo isn’t here? Well, I guess it’s me. Should have thought about it before stepping out of the car but Twin Team was quickly eliminated and the OG was the best option. Didn’t quite get the full OG since when we turned around to circle back for the 6 we found BoBerry circling the roundabout not sure which way to go. Some audibles on the return to keep BoBerry and Nancy from getting lost and get in the full 45. 4-5 miles covered for all and the longest run BoBerry has done, Tclaps.

    Well done men, enjoyed the pace. OC is hoping for an FNG at NoToll tomorrow, come on out and bring your naming game.

  • hello is there anybody out there…

    YHC was solo today for the run. 2 miles there to be the first at Dogpile then 1.5 miles back finishing with 5.5 for the day.

    SPIT ON THAT!!