Category: Richmond, VA

  • More than I thought…

    That was definitely the theme of the day. Ten pax was more than I thought would show up on a BRR day that was supposed to be a total rainy mess (it wasnt). Also, Wedding Singer called the route for the 4 milers and it was “more than I thought”.

    Route called was Reverse Carillon. Sippy was the only sixer, but opted to slum it with the 5 milers. 4 milers did a choose your own adventure, with Hitch having more adventure than he bargained for with some GI issues. Pullout and No Tools honked the horns as they rode past at 0530 to pick up any stragglers on the bikes (there were none).

    Great to run with Handshake this morning and work out some stuff. Your a good man, Charlie Brown.

    Lab Rat apologizes…

  • more time on the playground

    7 lucky guys showed up to find out about lindsay and spend some time on the playground.

    COP —

    • DQ, helicopters, Russian Soldiers, copperhead squats, speed skaters, diamond merkins, gas pumps (for mudface bc he needed to let it go)

    Lindsay — 10 mountain donkeys, run up hill 30 ww2 situps
    15,25 etc. etc. etc.

    Triple check — reverse crunches on swings, burpees, run to the playground dome, climb up and raise a fist to the air, come back down and run back to swingset

    10 swing merkins

    5 push out swing planks

    4 corners of track — 10 merkins, 20 SSH, 30 AM Ham, 40 LBC’s — run long side of track, bear crawl short sides

    Merkin ring of fire — 7 each, times up!

    Numbers, Names, Emoji took us out

    NMS — YHC loved the playground as a kid. More playground exercises to come in the future, much to the chagrin of the PAX. Climbing the dome was fun and a little slippery for some reason. Probably all the humidity in the air this morning from Dorian. Fun times had by most! Peace.

    OPUS

  • The Q has full autonomy

    The Forge (and the Q) brought a smaller group out this morning, but who showed were six men that absolutely crushed it!

    COP: Helicopters, DQ’s, Russian Soldiers, Cooper Head Squats, Merkins, American Hammers, Hillbillies.

    Thang: stay in circle for a Deconstructive Burpee routine. 10 squats, down to plank for 10 leg kicks, 10 Merkins, 10 more leg kicks, back up to a jump clap and that completes 1. Repeat for a 9 count and on down to 1.

    Mosey to front of school entrance for a partner routine. One partner is doing 10 Merkins, while other is doing 10 squats. Switch at each 10 count, working up to 200 total.

    Mosey to Amphitheater- 11’s with a twist. At the bottom step, perform 1 dip, turn around to perform 1 incline Merkin. Box jump to the top and perform 10 Jump Squats. Run the length of sidewalk and take steps going back down to start area. 2 and 9, and so on.

    6 minutes left, partner back up for 3 rounds of 15 each PLT’s and Dying, Boxing Cockroach’s. Back to the Flag!

    COT: Namerama, numberama, YHC took us out.

    Announcements: Poker night at DTH’s. Text if you can make it and he will send address. Even if you can’t make it, might be good to get the address, since Halloween is approaching…haha. Prayers for those affected by Dorian, Prayers for our F3 brothers and their families.

    Great work this morning! It was really humid and tough to manage, but you guys rolled with it! As usual, Fresh Prince crushed the 11’s and made it seem as if he jumped every other step in the box jumps! Also, as usual, YHC had a couple of snags with proper terms and finishing on time, but as DTH so eloquently put it, the Q is in charge!

    I’m having to post this by phone, so apologies if I missed something or doesn’t look right.

    Have a great day, Gents!

  • Drunk Karaoke

    2 SOJers, a NewMarket Clown Car and an Summer Early Fall Tourist descended upon an AO that YHC had never attended. Having missed the Convergence earlier this week, YHC wanted to see what all of the ruckus was about at Timberwolf. With a departure time of 4:55 from Tuckahoe Regional, YHC headed due south to deep SOJ.

    With a stunning six mumble chattering away, the FitBit struck 5:30 and we were off.

    COP

    Brief mosey to the cul-de-sac for COP

    DQs, Copperhead Squats, Imperial Walkers, Arm Circles (both directions), DQs AGAIN

    The Thang

    Exercise I – Tennis Squares

    Mosey to the courts, stumble around trying to find the cage door and find a square on the tennis court. 2 Ladders.

    Ladder I – Bear Crawl, Side Shuffle Bear Crawl, Reverse Bear Crawl, 1 merkin. Repeato up to 10 merkins.

    Ladder II – Walking Lunges, Side shuffle lunges, reverse lunges, 1 Copperhead Squat. Repeato up to 10 Squats.

    Chatter ended around 4 or 5 merkin mark. Al Gore for the Six.

    Exercise II – Doras

    Partner up, running the longer side of the tennis enclosure and back

    • 100 Merkins
    • 200 Monkey Humpers
    • 300 WWII Sit Ups; Plank Up and stretch those hammies for the six.

    Exercise III – Football Circuit

    Mosey to the front lot of the school and try to avoid the hi-res orange barrels.

    • First Circuit – Side shuffle up and back, flip those hips and find the football like a shutdown cornerback.
    • Second Circuit – Karaoke up and back, flip the hips at the middle landscape island. YHC had a hard time staying between the lines and swerved all over the drive lane of the parking lot.
    • Third Circuit – A pair of Gassers. POG led the way.

    2 minutes of Mary: LBCs, Flutter kicks and Alabama Prom Dates

    Numberama, Namerama, Orange Crush took us out.

    Nothing like a little ground an’ pound plus some running to bring in the start of the professional side of all things football. You’re a hell of a Dora Partner, Nancy Lopez; you CRUSHED those exercises. Great to see you back out in the gloom Orange Crush and many thanks to the PAX for helping this Timberwolf first timer out. YHC shall return.

    Have a great Thursday Fellas!

  • Back to School Special

    17 gathered in the gloom at 45MOM this morning. In honor of all our kids returning to school, YHC decided to organize our routines around modifications of classic playground recess games. Here’s how it went down:

    COP: SSHx25 // DQx20 // Helicoptersx10 // LBCsx15 // American Hammersx15 // Crabcakesx15

    1st Playground Game: HOT LAVA: Triple Check. Partner 1: Hot Lava (Abyss) Merkins // Partner 2: WW2s on the tables // Parter 3: 2-count High Kneesx50

    2nd Playground Game: FOUR SQUARE: Teams of 4 in each 4-square court, 1 guy in each square. 10 merkins, then shuffle counter clockwise to the next square. 10 wide grip merkins, then shuffle. 10 diamond merkins, then shuffle. 10 hitchhikers.

    3rd Playground Game: STEAL THE BACON: Mosey to the field. YHC calls out a number 1 through 10, Pax then sprints to the tree of said number, performs said number of burpees, then sprints back to the start line. YHC then calls another number, and so forth.

    4th Playground Game: DODGEBALL: Mosey to tennis courts, divide into 2 teams. Classic Dodgeball. If hit, run to the end of the courts, perform 5 burgess, run back and re-join the game. Team wins with most number of players on the court at the end of the time. Pax played 2 games, both games tied. Trophies for everyone!

    Mosey back to the Flag for COP: LBCs // Heels to Heaven // Rosalitas // 6 inches

    COT: Numberama, Namerama. YHC took us out.

    NMS: It was pretty dark for dodgeball, but just light enough to see the ball whizzing toward your face. Good fun all around. Welcome Shaka from Charleston, evacuated here for the hurricane. Prayers for you and Charleston. Great work men!

  • Time to figure out how to get up

    4 men and 1 2.0 sauntered out to grip and rip some iron, but slowly….

    Mosey to front of school for COP: SSH, merkins, arm circles, DQ, helicopters and more arm circles (reverso), head back to pick up the KB and get to work.

    AMRAP for 10 minutes: Five reps each of the following exercises, done until time runs out: 1 leg snatch, 2 count; sit-ups to toe tap (with KB); deep squat and bring KB up to chin. 5 reps of each is one set. Count out your sets, subtract from 15, do that many Turkish get-ups, in this case a total of ten, five each side, being mindful of form.

    AMRAP for 10 minutes: five reps each of: halos (5 each direction); sling shot (5 each direction); deep lunge, 5 each leg.

    Timer went off at 6:15, mosey to flag, numberama, namerama, Chewy took us out.

    NMS

    YHC was finally able to switch back to the good ole 35 pound KB after accidentally picking up Corned Beef’s 25 pounder a couple of weeks back, and it was great to get back to MANNdate after fartsacking through last week’s workout. AMRAP is always tough, but has nothing on Turkish get-ups, which Trout was introduced to today. Nothing but warm fuzzies YHC is sure. FYI, Mudface took the Q for YHC due to forgetfulness, with the caveat that YHC would do the BB. Deal! Way to push through men!

    Announcements: Keep all of those doing the weekend runs in mind, and best of luck to them. Mudface put something on FB messenger about the Iron Pax challenge, make sure you sign up. Please keep Helix’s family in your prayers.

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

  • One Doozy of a year

    One year ago today YHC showed up at No Toll to post for the first time. It was a beat down by Gumbo called Ole Glory and it was magnificent.

    10 strong showed up at S.O.T. for YHCs 1 year anniversary and this is how it went down.

    Start right where we where, sitting two year old’s? Afraid not but on your 6 for some leg stretch’s. First legs spread lean forward, right side then left. On to the usual suspects DQ’s, Helicopters and Cherry Pickers.

    Mosey to the bus loop for some curb work, Bear Crawl to the opposite side Incline Merkins, Crab walk back Decline Merkins (10 times each X3)

    Mosey to teacher parking lot for some four corner (prostitute) leg work. Corner 1 Ball Dippers (X10 EA side) back to start, repeat corner 1 then corner 2 squats (X20) back to corner 1 then to start, corner 3 monkey humpers corner 4 calf raises. follow the same pattern for each corner.

    Mosey to side of school for lunges to door number 7 regardless of what number light the Q says. Backwards lunges to the corner.

    Mosey down the stairs to the football field, partner up. Boyah merkins (X10), alternating leg tosses partners lay head to head grab each others wrists and alternate leg lifts (X10 EA), Back to back partner stands lock arms push against each other stand and then sit (X10) repeat all exercises (X3)

    Mosey to the grass hill for 11’s start with 1 squat run up the hill for 10 calf raises so on and so forth.

    Mosey to the indoor outhouse for 1 minute of wall sits, right over left then left over right. High knees up the hill back to the flag

    Numbers/names Mouse Trap took us out

    NMS – Thank you to all my F3 brothers who have made this one of the best years of my life. It has been rough on me and my family but you guys have made a difference in me that I can never repay. Show up, don’t be afraid to ask for prayer and you will find more support than you ever thought you would have or need.

  • A day late…not a dollar short

    9 studs posted for a Tuesday Spider ran.

    Nobody had the Q, so TYA called Mount Henrico. Most runners headed that way, Swirly, Saab and TYA took a slow jaunt around UR to taper for BRR (Lockjaw would have been proud). Marv came back with his dog, Brave, in tow. Brave is a good runner, she was putting in some 630 pace miles. Master Marv was having a hard time keeping up. Brave never got named, so I am looking for a creative name for the pooch. Suggestions?

    TYA OUT

  • Almost 50

    13 strong posted for a WDOG beatdown this morning and here is how it went down.

    COP : plank – scorpian kicks flutter kicks – LBC’s SSH’s 50 birthday merkins

    Rusty Cage : Pull up ladder – overhand 7 back down to 1 – underhand 1- 7

    Jerkins – 3 sets of 7 – partner dips – 3 sets of 7

    Steps : Down – 18-1 Dips – 3sets of 20 Wilsons boxing cockroach at the bottom – back to the top 1-18 incline merkins

    Circle up : 6 inches – mossy to the flag!

    Great job guys – thanks for letting me lead – nice to get one last Q in before I turn 50 ! I appreciate the birthday wishes – big thanks to Saabski for the birthday gift left in big blue – I will certainly enjoy these brother !

    As you can see Arms and Ab’s today cause it’s close to (Christmas) err… BRR time Baby! A group from F3RVA will be heading out tomorrow to represent and attack some hills – looking forward to it fella’s. Those of you not going – hold the fort – we will be back soon – see ya in the gloom!

    Swirly’s Board today : The distance between failure and success is only one mile “THE EXTRA MILE”.

  • Go to school, fool!

    6 straight A students came out for a first day of school beatdown that went something lke this…

    Run the light posts in the front of the school. Each light post is 10 Mountain climbers (2 count of course)

    Front of Chickahominy for the mini COP — SSH, DQ, Hillbillies

    Run to the new exit for Chickahominy — PSA for the new exit freeway. increasing merkins at each yellow and black warning sign, 10 WW2’s at each speed bump

    Mosey to the pull up bars — each person does 5 pull ups while the rest of the PAX does squats. Opus chose Spike (teacher’s pet) to be the demonstrator of the pullups. Nice Form. Once Spike was done, he chose the next person to go, etc.

    Triple check on the playground
    Swing push outs & plank, run the length of the school and back, alternate 5 inclined merkins and 5 dips on the bench

    7’s — 1 burpee, bear crawl up hill, 6 flutterkicks — repeato until 6 burpees and 1 flutterkick
    Then do 10 flutterkicks.
    Run back to bus loop.
    When we get to the bus loop do the mountain climber run again.
    Back to flag.

    Numbers, Names, Announcements, YHC took us out

    It’s always mixed feelings at the beginning of the year for YHC. Still looking for that endless summer, but ready for the challenge of a new school year as well. The playground has endless possibilities for fun in the future. We will be back.

    Opus