Category: Richmond, VA

  • Only a Cup of Gumbo today..

    YHC rolled into BWES early this morning wondering if BRR might make River Run a solo run…no worries, OC rolled in with time to spare and Bullseye and LUGNUT…YES, the man, the myth, the warrior, LugNut rolled in with a few minutes to spare. What a freaking machine….RESPECT!

    And, with that YHC felt immediately like a putz because I had to roll out early from my own darn Q…a FIFO Q – is that a thing?

    Instructions were given – Old Faithful Tarrington route – and off we went.

    YHC had to cut Ashwell hill short and return quickly to the flag to get the rest of my day started in time to make an early meeting. I am sure COT was wonderful and I’m sure the announcements were glorious. OC, Bullseye or LugNut can provide those in the comments.

    NMS:
    I’m so thankful for it not being a solo run today. I’m not sure I would have had the fortitude to gut it out. It was great to see OC – it’s been a minute since we have shared the gloom. Always great running and chatting my friend. I’m so glad to hear that your son is going to school today. I know the recovery is ongoing, but that is a great step. I hope he had a great and safe day in the rowdy halls of MMS (Go Mustangs!).

    No offense to OC and Bullseye (love you guys), but man, seeing LugNut roll into the parking lot and casually say “well, I mean I didn’t run at all yesterday” really pumped me up.

    This group and you men never cease to amaze and motivate me. Thank you!

    No More Gumbo For You!

  • Starting the Week of Right

    10 of Richmond’s finest fought away the comfort of the fart sack to check out what Coach Wojo brought bright and early this Monday. YHC’s Carolina Panthers left 10 points on the board yesterday with a fumble in the red zone and a Joey Slye missed field goal: 10 burpees OYO before COP.

    COP

    Mosey up to the sports field for COP.

    DQs, SSHs, Arm Circles (and reverso), Flutter Kicks, LBCs

    The Thang

    Exercise I – Doras

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 Box Cutters; Plankarama with Upchuck.

    Exercise II – Triple Check

    • Bear Crawl to the first Soccer Goal and back
    • Carolina Dry Docks
    • LBCs; Al Gore for the Six

    Exercise III – Triple Check on the Blacktop

    Mosey to the blacktop to make sure the PAX cars were not in the way of a Paving Crew. Another triple check on the deck.

    • Lunges to and from the Cage (Bernie Sanders option back)
    • The People’s Chair
    • Balls to the Wall.

    Hand Release Merkins and Brief Plankarama for the Six.

    A couple minutes of Mary back at the flag.

    Numberama, Namerama, Greenbow took us out.

    Best way to start the week off, Gentlemen. Glad we wrapped up before Lee Hy Paving started milling up Lindsay Dr. Have a great Monday!

  • I’m in the weeds here

    With a gathering of 7 healthy men arriving at Batteau this morning and no one that would claim the Q seat a hot Potato was called and Sippy cup grabbed the reigns.

    COP: Sippy Cup

    Mosey to the Pickle Ball Courts – Side line to side line slow Bear Crawl and stretch the legs out, back was a Sippy Cup special (not sure what to call it) stand and scoop as you lung forward stretching the back of your legs, to the other side slow high knees, back butt kickers, and sprints back and forth (X9) on Sippies command. Finish out with Plank and 6″ variations.

    Mosey to the side field or what I am calling Death Valley: Face Plant

    100’s – Exercise (X100) first person finished calls 100 PAX (finished or not) runs down into the valley up to the other side, said person calls next exercise (X100) Repeat (X9). The same exercise can not be called and the same person can not call the exercises. To the best of my memory this is how it went but not necessarily in this order. SSH, Monkey Humpers, Flutter Kicks, Squats, LBCs, Mountain Climbers, 100 second Plank, shoulder touches and American Hammers. With only seven people and nine exercises a couple people doubled up.

    Don’t mosey but the potato was passed to Bodos

    Elevens on Death Valley – 10 Jump Squats run down hill and back up for 1 Burpee. You know the drill, Repeat and reverse until you are at 1 Jump Squat and 10 Burpees.

    Mosey back to the flag: Doozy

    Gather at the circle partner up (one with a bum shoulder) so what YHC had in mind wouldn’t work scramble to make it up as you go along. 6 of 7 partner up and go to 4 points of circle, 5 partner sit and stands run the circle repeat after 2 or 3 of these YHC audibles to Booyah Merkins and run the circle until times up.

    Numbers/Names YHC took us out

    NMS:

    If you are the one caught with the potato at the end of the game you write the BB. Yah me!!

    It was a great morning for a hot potato, YHC was running behind and came into AO a little hot. Glad to see that the start was a bit delayed (by seconds) while the hot potato decision was made. Thanks Sippy Cup for being the leader and taking charge.

    Death Valley is so named because you could get lost in the plush meadows of tall weeds that Richmond tax dollars are not being used to mow. I hope we don’t end up with Chiggers. For those of you that aren’t familiar with Chiggers, they are a tiny mite that lives in tall grass and lay their eggs in warm-blooded animals that pass through their living space. The larvae cause skin irritation, so if you’re itchy and have small spots on your arms and legs, blame Face Plant.

    Notes and Prayers:

    Camp out – September 21 – 23

    For BRR brothers

    For all those that are going through tough times right now, if God is with you who could be against you?

  • I’ve Never Been More Scared

    3 runners sporting 8 total legs joined 5 bikers on 10 wheels for today’s version of 70 and sunny for Sunday Funday. According to the sleeping hippie biker in Oregon Hill, this is what woke him up today…

    Mountain bikers: warm-up on the pipe loop in Dogwood Dell Park, then head east on North Bank Trail. Hardywood, Brexit, and “Joey” (who is not an Australian kangaroo) continued east at high speed until disappearing in a dust cloud, purportedly returning to their aboriginal lands in various South Bank neighborhoods. Shakedown guided Corned Beef through the most challenging and technical ride of Corned Beef’s MB career, which incidentally includes only today’s ride. Well done, CB, especially for a first-day in the saddle. Talk about starting with a challenging ride!

    Runners: Offshore, Sally, and YHC also headed East, with Sally stopping for, ahem, a Fuddish-feminine moment here and there. Turn-around point was the parking lot at Tredegar, largely in deference to YHC remaining on the rehab schedule…making for a 5.5 mile R/T (thanks to Offshore for helping YHC with some basic addition).

    NMS:Great to return to the trails today, albeit under a continuing distance limit. YHC thanks Offshore for the company and being willing to limit the distance. Sally thanks everyone for eliminating all bridge crossings.

    Yet another good time at ETs, where Shakedown, Corned Beef, and Offshore joined YHC for some good chatter. A couple of the themes for other F3 men…remember to consider your F3 goals. Are you pushing yourself or staying stationary? “Push yourself; don’t hurt yourself” is a two-part motto. How can we encourage ourselves and our Brothers to continue making forward progress, rather than remain stationary?

    Second good theme: For guys who are newer to Q-ing…what are the key lessons some of the more experienced guys would suggest help make for a good Q?

    One that came up in our discussion repeatedly was the “If you can’t do it, don’t Q it.” Don’t hesitate to use the audible when the relationship between exercises and capabilities isn’t quite right. A second was “leave no man behind”…be ready to pick up the six and adjust your original plan so the PAX gets a good challenge and the 6 isn’t left behind. The workout is for the PAX, not just for the Q to show their creativity. How can a good Q balance the two?

    Announcements: Happy birthday, mom. Thanks for 46 years of everything for me and 80 years of being you.

  • Pre Festival DogPile

    22 HIMs, including an FNG fought off the fart sack to catch what Coach Wojo had in store on a Football Saturday. With a crowd building amongst the PAX and some Byrd Park festival on lookers it was time to boogie when the clock struck 6.

    COP

    Mosey to the Ampitheater circle for COP.

    F3 Welcome, F3 Mantra, F3 Disclaimer. Welcome FNG!

    SSHs, DQs, Imperial Walkers, Arm Circles (inclduing reverso), Helicopters, Merkins and LBCs. Warm? Let’s Boogie. 2 Dips for each step down the amphitheater. Al Gore for the Six.

    The Thang

    Exercise I – Amphitheater Triple Check

    Utilizing the stage experience from Wilson’s stage workout, groups of 3. One member People’s Chair, one member runs the perimeter of the amphitheater, one member balls to the wall. ABCs for the six. Mosey to the Rusty Cage.

    Exercise II – Rusty Cage Triple Check

    Groups of Three: Pull Ups, Bar Dips, Bear Crawl to the Hydrant and Mosey back was audible to Walking Lunges (Great catch Kryptonite). Al Gore for the Six. Mosey back to the Amphitheater.

    Exercise III – Climbin’ Out

    Ladder of Incline Merkins and Box Jumps. Start at 18-1 and work up to 1-18. Box jumps always up to the next step. Audible back to the Flag at 6:59am. Kudos to the PAX on gutting this one out.

    Numberama, Namerama, YHC took us out.

    Heck of a showing this morning, bright and early and the best start to a Saturday. Welcome Aladdin! and thank you to Kryptonite for bringing him out. Look forward to seeing you more in the Gloom. Enjoyed partnering Loose Goose and Hustler on the first triple check; with Helix, Sippy and Offshore at the Rusty Cage

    A message YHC closed with that is resounding each and every day:

    Lord, help us remember that you care not only about the big problems that come our way but also the small and nagging things that buzz around our heads like mosquitoes, help us to trust in you in all of our ways.

    Enjoyed it! SYITG Fellas!

  • Wedding Singer Sighting?

    Two PAX once again showed up to meet in the gloom before another day of our Leadership retreat with LMR.

    Word around the resort is that there was a Wedding Singer sighting. Knowing that this was his anniversary weekend we figured he had good reason not to join the PAX this morning. Congrats Wedding Singer to you and the M on your anniversary.

    A 4.1 mile run though Kingsmill is not a bad way to start the day. Lots of mumble chatter about our weekend at the retreat and the people we have met. We were both excited to hear about everyone’s BRR accomplishments and can’t wait to hear the stories. Both of us agreed we never want to see Upgrades BRR outfit in person.

    Enjoy the day gentlemen.

  • IronPax Week 1 Downrange

    Two Davillians downrange in Richmond County part of the Rappahannock river got in this week’s IronPax Challenge.

    This is how it went down

    THANG

    Killer B’s

    5 Round of the Following:

    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Broad jump 10 yds, 10 Burpees, 10 BonnieBlairs, 10 BigBoi Situps
    • Bearcrawl 30 yards back to the Start line

    Rinse and Repeat

    YHC also added in a 8 mile run before hand

    MOLESKIN

    T-Claps to my father-in-law for support of this challenge this week. He didn’t try to complete the whole thing. Mainly made sure YHC was honest. Total time of 25.01 for YHC.

    SPIT ON THAT!!

  • Oyster Gumbo served up riverside

    Two PAX brushed off a day of leadership seminar training sessions and a few Kentucky Mules to post in the gloom (yes, at 0530) at Kingsmill to do what needed to be done…time to get to work.

    2.5 mile mosey around the grounds of Kingsmill. Find an open parking lot for 2 rounds of 4 corners with 10 merkins, 10 jump squats, 5 burpees and 10 WWII situps at the respective corners.

    Then find a ledge/step for 3 rounds of 20 dips and 20 box jumps/step ups.

    Mosey a little over a mile back to the lobby area.

    No need to name or number – we got it. Time to mentally prepare for 9 hours with 68 of our closest, newest friends today…the beatdown was needed.

    No More Gumbo For You!

  • TwinTeam vs The Killer Bs (Iron Pax Week 1)

    YHC was up early to check the weather and field conditions and make sure everything was ready to go for SOJ PAX to take on the Iron PAX Challenge Week 1 Workout. Thankfully, RVA was mostly spared from the effects of Hurricane Dorian, as the field at “The Swamp” was uncharacteristically dry, with freshly painted lines (for the start of HS football season). In fact, the breeze was refreshing! Perfect conditions to take on some “Killer Bs”!

    For those who didn’t attend Wojo’s IronPAX Week 0 preview last week, the basic idea of the Iron PAX Challenge is an idea started by F3 Greenwood (in South Carolina) where ~3,000 PAX across F3 Nation are doing the same workout (once, or more per week) each week of September and measuring times and/or reps. Participating PAX can submit their scores and prove they are the most well-rounded and fit PAX in F3 Nation. After 4 workouts, Individual and Regional winners will be declared.

    The Thang:

    Mosey to the Swamp into the end zone

    Welcome and Disclaimer

    COP:

    • Don Quixotes (x10)
    • Helicopters (x10)
    • Imperial Walkers (x20)

    Brief intro to the Iron PAX Challenge (see above) and explanation of the week 1 workout.

    “The Killer Bs”
    5 rounds for time. 

    • Start at the goal line
    • Broad jump to the 10 yard line (make sure your last jump crosses the yard line)
    • At the 10 yard line, do:
      • 10 burpees
      • 10 ball dippers (5 on each leg)
      • 10 big boi sit-ups
    • After completing the sit-ups, broad jump across the 20 yard line and repeat the exercises.
    • After completing the sit-ups, broad jump across the 30 yard line and repeat the exercises.
    • After completing the exercises at the 30 yard line, bear crawl back to the goal line.

    Repeat 4 more times for a total of 5 rounds.

    Early finishers – Plank, pick up the 6, or do OYO exercises (PAX choice – anything that doesn’t start with a “B”).

    Times:

    Dr. Try Hard:  21:04
    Doozy:  24:01
    Mr. Roper:  27:00
    Wojo:  27:30
    Mouse Trap:  30:38
    Orange Crush:  31:59
    Loose Goose:  32:34
    Punxsutawney:  Not Recorded

    COT:

    Numberama (#8)
    Namearama
    Announcearama:

    • Keep BRR guys in your prayers as they are running Friday/Saturday.
    • Keep OC’s 2.0 in prayers as he continues to heal and recover
    • DTH Poker Night Sat 9/7 – See Pre-blast for details. Contact DTH for address.
    • F3 RVA Retreat September 21 and 22. Corn Hole Teams due Sept 9. See the Pre Blast for for details.

    DTH took us out in prayer.

    NMS:

    Major props to DTH and Doozy for some incredible times today. YHC wondered if they were being chased by some literal Killer Bees, with how fast they were going!

    Strong work by all the PAX to finish. Especially proud of Punxsutawney for posting again (after his FNG workout at Convergence Monday) and taking on the challenge today! Great work, men! Remember, there will always be someone faster than you, and it’s still you vs. you. Let’s continue to encourage each other and pick up the 6, even while we do our best and compete.

    There was very little mumble chatter during the workout as many PAX were pushing their limits and focused on that other important “B” – Breathing! The wind was blowing a bit, and YHC may or may not have lost his balance and tripped backwards a few steps while doing Imperial Walkers in the COP. Not sure the PAX noticed, or they were just too kind, but YHC would have expected more jeers and laughs at this. If Wilson had been in attendance, that certainly would not have gone unnoticed.

    YHC thanks the PAX for their patience on technical difficulties with unlocking the iPhone to capture finish times. Still working out the kinks on this whole timing thing.

    YHC will register and submit times for all PAX in attendance. YHC will also provide updates on the leaderboard each week.

    All PAX are encouraged to come back to Week 2 at Twin Team (or The Creek), even if you couldn’t make it for Week 1. There’s more fun in store, and each workout is slightly different, to challenge the PAX in new ways.

    Week 2 Sneak peek: Week 2 will include coupons (38lb cinder blocks). Wojo has the Q at Twin Team next week. Wojo, please let us know if you need hard commits in advance, or help coordinating acquisition of said coupons, and ensuring that there are enough for each PAX.

    It’s an honor to lead you. See you in the gloom!


  • The CREEK IronPaxChallenge WK1

    COP

    20 SSH, 10 DQ, 10 HC, Arm Circles 10 small 5 Big, Reverso, 10 Harry Rockettes, 5 4-ct Merkins, 10 Freddie Mercuries

    The THANG

    Mosey to Field that has been prepped for Killer B Challenge

    We did 5 rounds for Time after a walk thru demonstration of the following :

    B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups.

    B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups.

    B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups. Then Bear Crawl back to starting line.

    After 5 rounds We checked our time and posted:

    Corned Beef: 31:43 Trout 32:52 MudFace 40:30 Chewy 41:29

    Mosey to Parking lot for cool down. We had small numbers today but big efforts in this PAX Challenge. Spit will be the Q for the remaining Creek workouts in September. I hope other AO’s are participating as we would welcome anyone to visit us to get their time and have fun doing it with some F3 brothers ‘north of the wall(295)’.

    Finally, in starting this challenge, watching the F3 video week one demonstration, the 300 movie came to mind so I hope you enjoy the clip! When that movie came out, getting the actors in shape for this movie was paramount. Mark Twight was the strength coach for Gerard Butler(actor in the clip) and his 300 work out has become legendary in the High intensity training arenas.

    I look forward to seeing you on the Gloom — CB