Category: Richmond, VA

  • Wait for Me!!

    YHC broke out of the fart sack very late and was running about 3 minutes behind. As YHC rounded Wilson’s corner he saw 2 studs in neon yellow (HM and POG +said dog) breezing up Devil’s hill past HM’s corner. YHC continued to flag expecting to see some other PAX COP in progress. Text chat the night prior showed a commitment of others but none had pulled out of fartsack. So I go alone…

    COP 25 SSH, 20 IW’;s, 10 DQ’s, 10 cherry pickers, 20 merkins, 20 WWII’s

    The work

    Run with battery of excercises at each intersection.

    Battery 1 20 each merkins, WWII’s, IW’s

    Battery 2 20 each Dolly, Rosy, Flutters.

    Alternate on run. Met back up with HM and POG at Tbone intersection but YHC knew not to follow, keeping up would be to tough a challenge. YHC continued to his corner then down pipeline to fox swamp to Otterdale and back through the neighborhood.

    No back to flag. Each PAX took themselves out. Enjoy the day and make it awesome!!

  • What are my Neighbors Thinking?

    Eight men did not have to worry about the traffic on 95 this morning as they awake, likely stepped outside, took out their phones, tablets, or computers, and logged into another Zoom episode of VR-Dog. This was YHC’s first attempt at a virtual Q. This is his recollection of what occurred.

    One minute mosey somewhere in close to your house.

    COP

    • 1 burpee followed by 2 merkins OYO
    • SSH – 10 IC
    • 2 burpees followed by 4 merkins
    • Don Quixotes – 10 IC
    • 3 burpees followed by 6 merkins
    • Helicopters – 10 IC
    • 4 burpees followed by 8 merkins
    • Arm Circles – 10 big, 5 small IC
    • 5 burpees followed by 10 merkins
    • Arm Circles – Reverso – 10 big, 5 small IC
    • 6 burpees followed by 12 merkins
    • Step Back Lunges – 10 IC
    • 7 burpees followed by 14 merkins
    • LBCs – 20 IC
    • 8 burpees followed by 16 merkins
    • Freddie Mercuries – 15 IC
    • 9 burpees followed by 18 merkins
    • Rosalitas – 20 IC
    • 10 burpees followed by 20 merkins

    At end of COP, the total is 55 burpees and 110 merkins.

    Two minute mosey somewhere near your house.

    Tabata

    • Tabata #1 – One leg Lunges, Alternate between legs for 4 rounds with each leg.
    • Tabata #2 – Alternate between V-Ups and Foot-to-Hand Mountain Climbers – 4 rounds of each.
    • Tabata #3 – Start with Wide Grip Merkins. For each round, make them more narrow. The 4th round is close grip merkins. For Round 5, go back to Wide and reduce until close on round 8. (Likely around 160 Merkins)
    • Tabata #4 – Alternate between SSHs and Burpees – 4 rounds of each. (Likely around 20 Burpees)
    • Tabata #5 – Side Plank moving hip up and down, one legged APDs, Other side Plan, other leg for APDs. – Had to cut this to 6 rounds.

    Number-O-Rama, Name-O-Rama, Announcements, YHC took us out.

    NMS

    Yesterday, YHC asked Offshore if he could take today’s Q. Knowing he wanted to do Tabata, YHC figured out that Fitbit has an online Tabata tracker with sound. What was discovered during the bootcamp was that the Tabata tracker’s sound did not work well or at all when shared through Zoom. Still, it changes colors between red, green, and yellow what worked well.

    Another observation from YHC was how much noise you make as Q during the Virtual COP. YHC is just happy there was no complaining from the neighbors. If they can see me, I’m sure their wondering why YHC is counting out loud to nobody.

    Thank you Offshore and Boberry for taking the lead in setting up another F3 option during the lockdown. This has been awesome.

    For the Daville Merkin challenge, there were around 270 Merkins and 75 Burpees for a total of 345. (This number depended on how many merkins and burpees were completed during Tabata but its likely close.)

    Announcements

    • Tomorrow is Corned Beef’s one year F3 Anniversary. His planned takeover week will take place later in the summer after the lockdown.
    • Happy Hour on Zoom at 6 pm tonight. See Offshore’s preblast.
    • Davillians will have a Memorial Day bootcamp at Hanover Wayside Park where there is the Hanover Veterans memorial. Our plan is to return to the Brown’s Island Memorial Day convergence next year once we can gather in larger numbers again.

    It was an hour to lead the Virtual Bootcamp today. Stay Safe everybody!

    Gotta Run,

    Phonics

  • “You’re a blockhead, Charlie Brown….”

    Six stalwarts posted to WDog this morning to see if the recently advertised pile of cinderblocks would make an appearance. Yes, yes it would.

    COP – Helicopters x 10, Don Quixotes x 10, Russian Soldiers x 10, Imperial Walkers x 10, Hello Dollies x 10, Flutter Kicks x 20, Mountain Climbers x 10

    Mosey to the stage, grab a coupon (pax survey says these are heavier than the last batch), and on to the Carillon field for:

    The THANG – Quarter Pounder with Cheese

    Run w/ coupon to 25 “yard line” + incline merkins x 25, Bernie S. back

    Run w/ coupon to 50 “yard line” + squat press x 50, Bernie S. back

    Run w/ coupon to 75 “yard line” + coupon hammers x 75 Bernie S. back

    Run w/ coupon to 100 “yard line” + SSHs x 100, Bernie S. back

    Mosey to the stage for:

    11s

    Coupon Lt. Dan x 1, run to Rusty Cage for pull-ups x 10; Respeato.

    Called for time at Round 7, and BTTF.

    Numbers, names, and YHC took us out.

    Announcements: Dr. TryHard is holding up well amid the uncertainty in PNG; drop him a line if you can – he really appreciates hearing from his stateside brethren. Memorial Day Murph is coming up – Duece is organizing. Some interest expressed in participating remotely from other AOs to keep numbers safe — please let Duece know if you have any questions or would like to coordinate a remote Murph site. Old Glory will make an appearance at No Toll next Tuesday.

    SYITG!

    Doublemint

  • Matlock

    Sometimes you aren’t interested in finding the latest show on Hulu or whatever. Sometimes you want what is comfortable and familiar. No? We aimed for comfortable and familiar at this week’s Punisher by completing 5 rounds of 11s on 5/11 – great stuff. Three of us assembled for this and it went like so:

    Mosey to the grass for Triangle of Pain – 20 x SSHs, 15 x Helicopters, 15 x DQs, 15 x Russian Soldiers, 10 x Suzanne Somers (per side), 20 x APDs, and 10 x Arm Circles (big only, each way).

    11s – Round One – Out and back running Laps across the front lawn and Plank Jacks. Started with 10 Laps and one Plank Jack. Continued through rounds until we finished with the inverse 1/10. Took way longer than expected, leading to the taking of liberties in Rounds Two through Five – whatever.

    11s – Round Two – Merkins and WWIIs.

    11s – Round Three – LBCs and LBCs. Awesome. 10 rounds of 11.

    11s – Round Four – People’s Chair – 10 Right Leg Kicks / 1 Left Leg Kick – work through the cycle until inverted.

    11s – Round Five – Zombie Walk towards the parking lot – 10 two-count steps then 1 Carolina Dry Dock. Finish the cycle.

    Good seeing you guys.

  • The Triple – Triple

    Nine strong made it to HBR on another perfect morning. We did:

    COP at Pemberton ES: SSH, Russian Soldiers, Don Qs, Flutterkicks, Merkins, Scorpion kicks.

    Triple Check: HRMs, WWIIs, run the loop. Over to far lot of PES. 3 rounds of: 25 Donkey Kicks, Bear Crawl width of lot, 25 Jump Squats & run back.

    Mosey to Jerkin Gym for another Triple check: Jerkins, hold jerkiner, & Pickle pouders. Some groups really overthought this.

    Over to namesake hill: Up, 10 WWIIs, back down & 5 burpees. 2 more rounds, increasing by 5 on the 2nd one. Mosey back to flag for few Flutterkicks then out. Atilla took us out.

    Announcements: Memorial Day Murph at Dogpile with various sub-locations to keep numbers smaller. Also prayers for DTH and send him an email if you can.

    NMS: Another week and another Spider Run regular regular converted to the West End’s best AO as Upchuck joined us. Also great to have Hank Hill back out along with P-trap. Way more mumblechatter than usual this morning, as things start to seem closer to normal.

    The fuzz is keeping an eye on the PAX but seems like we are abiding the rules well. YHC wanted to dole out a lot of Jerkins for some proper arm work but avoid a mutiny like last week at Hoedown. Our group of Pucker, Lighthouse, and YHC got after it along with Atilla, P-trap, and Hank Hill. Not sure what the other 3 were doing.

    The sunrise around 6 was just beautiful. With people wanting to get back to outside, good weather, and no school to get home to now is a perfect time to EH those FNGs. We even have some good FNG names lined up for them.

  • No News is Good News

    6 of Midlothians favorites posted at No Toll and channel 8 was there to cover the event.

    COP

    DQ’s, Helicopters, Cherry Pickers, LBC’s, Merkin Kick throughs

    Mosey to the Pavilion (recently opened up)

    Modified Man Killer Burpees

    Man Killers with a twist every 2 sets increase the burpees in between, so first set of 10 man killers 1 burpee to the last set of 1 man killer 5 burpees

    Mosey to the first soccer field and find the ball or chain

    (10) of each exercise run across the field (1) burpee Repeto until all 10 exercises are complete.

    American Hammers, Ball Dippers, HR Merkins, Scrunchy Frogs, Ball or Chain, WWII, Squats,Mountain Climbers, Hello Dollies and Jump Squats

    Lots of time left mosey to parking lot

    4 Corners: Corner 1 – 10 Squats, Corner 2 20 Ball Dippers, Corner 3 30 Jump Squats, Corner 4 40 Calf Raises (20 toes in and 20 toes out)

    Mosey to back lot gate area, perfect 10 spaces for Parking Lot Merkins

    Bear crawl increasing merkins by 1 count each space, what goes up must come down crab walk with LBC’s starting with 2 and increasing by 2 every space.

    Mosey BTTF, Merkin ring of fire 5 of your choice

    Number / Names Bone Thugs took us out

    NMS:

    Much to the dismay of Snuff channel 8 was setting up camp right next to the park entrance this morning. There was some mumble chatter between Last Call, Bone Thugs and Snuff about stabbing some tires but I think cooler heads prevailed. With basketball hoops re-installed and yellow tape removed from the pavilion the usual 4 suspects got to see Double-mint (who has been posting more regularly lately) and we where blessed with a Flat Line sighting. YHC looked for chalk last night to write the exercises in the parking lot but found the kids chalk bin to be lacking. Adapt and overcome (I was not a Marine but I probably should have been) papers with the exercises where set out on the field, tacked down with 4″ deck screws and away we went.

  • Who invented the Burpee?

    5 Davillians got out of bed to enjoy the beautiful morning.

    This is what went down

    COP – SSH, Merkins, DQ, Merkins, Arm Circles, Merkins

    Burpee Ladder

    Start at first light post and run to next, complete 2 burpees and plank for PAX. Run to next light, 4 burpees and plank for PAX. Continue counting by 2 up to 10 and then work way back to 2 at each light post. 50 burpees total.

    11’s

    Begin with 1 hand release Merkin, Bernie Sanders up hill to fence and complete 10 Helix Squats. Back down hill for 2 hand release Merkins. Repeat each until complete.

    Dora

    Partner up in groups of 2 and 3. Exercises: 100 Donkeys kicks against wall, 200 Merkins, 300 LBCs. One person per group running bus loop while others are completing exercise.

    Back to flag

    Numbers, names, announcements

    Memorial Day Workout for Daville at Hanover Wayside Park @ 7am.

    After our Burpee ladder conversation picked up about who/how was the Burpee created. Thoughts were that it was from football up/downs. According to google here is your answer.

    The burpee was invented by the exercise physiologist Royal Burpee in the late 1930s while he was getting his Ph.D. at Columbia University. Burpee created his multipart move as physical fitness test.

    I guess the Burpee has been around for a while.

    Keep up the good work for the Merkin Challenge. This mornings total was 265 Merkins.

    Great job this morning guys. It was pleasure to lead.

  • Cover your plants

    Morning frost on a May Saturday did little to stop 10 + 1 PAX members from posting to GridIron. Moving start by spreading out in the parking lot, picking a lateral line, and jogging forward and backpedaling for about five minutes. Circle up and complete 15 x Imperial Walkers, 15 x Don Quixotes, 15 x Helicopters, 10 x Suzanne Somers, 15 x Back Bridge with Reach (APD with accessory move), and 15 x Carolina Dry Docks.

    Mosey across the football field to the school bus driveway. Line up, spread out, and plank facing east. Last guy in line Bear Crawls to the front of the line. Continue for one full round.

    Jog to the front door of the school for Donkey Kong medley. Ten Donkey Kicks then mosey across the front driveway to the far sidewalk and complete 20 Monkey Humpers. On the way back to the school, one Standing Broad Jump across the curb line. Repeat, adding one Standing Broad Jump each round until 10 rounds are done.

    Move back across the driveway to the field for Jack Webb with Chaser. You know this sequence – one Merkin and four Overhead Presses, but add eight Arm Circles (your choice of direction). Second round with 2/8/16. And so on, maintaining the same ratio. Completed 11 rounds, finishing with 11/44/88. Remain in place for a round of Dealer’s Choice Mary and one Ring of Fire round. Follow with a few minutes of stretching.

    Mosey back to the virtual ShovelFlag for COT and Attila took us out.

    Nice work guys.

  • Monday Reverso

    4 PAX broke out this morning for some fun in the gloom!

    COP

    Helicopters

    DQ

    SSHs

    LBCs

    Flutters

    Copperhead Squats

    Dora with COupons

    100 – Curls

    200 – Squats

    300 Bench Press

    4 Corners

    10 Burpees

    20 WWIIs

    30 2 Count Mountain Climbers

    40 LBCs

    Reverso

    Back to the Flag for Mary

    Numerama, Namerama, YHC took us out.

  • Day 2 of fishing alone

    Only one to show up, ran alone, cried the entire time running through Rutland. Maybe my friends will come back soon…