Category: Richmond, VA

  • Two steps forward

    COP: SSH, DQ, Cherry Pickers, Merkins, Arm circles, Helicopters

    Red Barchetta-Run down hill about 100 yards do 100SSHs, back to the start point, run 75 yards 75 mountain climbers back to start, run 50 yards 50 LBCs back to start, 25 yards 25 merkins back to start, 10 yards 10 burpees back to start.

    Run to the other side of the neighborhood

    Paula Abdul’s- Two steps forward one step back using mailboxes. 10 mailboxes total, at each mailbox do 10 squats. Wait for six at the last mailbox.

    Run back down to the clubhouse, for rounds of donkey kicks (a POG favorite).

    Finished with a round of Mary, Wallsits, Howling Monkeys.

  • How many PRIMETIME games did the Bills get this season?

    YHC is REALLY excited to get live sports back! So much that the schedule release of NFL was top of mind. It would appear the Bills are the team to beat this season (so I hear)!

    Five strong men showed up ON TIME. Maybe the Q was a second or two late, but for what was planned, the extra sleep was necessary.

    Here is what went down. NO COP. Straight to the lowest part of Satan’s Hill. With Buffalo getting FOUR primetime games, the theme is how much pain will Buffalo unleash on the NFL this season? SO YHC wanted to unleash some pain.

    Love/Hate hill on Satan’s Hill three rounds and a bunch of Mary in the middle. Finish with a solid round of Mary, Ring of Fire, Howling Monkey’s and other stuff.

    YHC took us out.

  • On the Road Again

    A lucky 13 gathered today at various times for various distances. Good times were had by all with perfect weather, an early sunrise, and a full moon.

    The 530 crew ran with reverse Carillon routes. There was quite an extensive early AM crew with Bleeder being first on the AO today.

    As it is Nurses Week, Flatline took us out.

    Announcements:

    • Reach out to a nurse this week and thank them.
    • Memorial Day Murph coming up to get those arms ready for the summer.
    • Big talks of a CSAUP replacement for BRR that may be in the works.

    Time to Taper,

    Lockjaw

  • Arm Burner

    The Thursday morning “Stay at Home” jailbreak workout at Circus Maximus enters week #8.  YHC was joined by Lighthouse for an arm heavy beat-down.  Here is how it went down:

    • COP
      • 10 burpees
      • 25 invisible jump ropes
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 80 LBC
      • 25 APD
    • Lucky Bus Loop – farmers carry to the four quadrants of the bus loop, perform 15 reps of a certain exercise, adding a new exercise for each quadrant, with a total of 8 at the end
      • Lawnmower pulls – each arm (8x)
      • Curls (7x)
      • High pulls (6x)
      • KB swings (5x)
      • Alternating weighted lunges (4x)
      • Sit ‘n presses (3x)
      • American hammers (2x)
      • Halos (1x)
    • Run the bus loop
    • 15 overhead pulls
    • COT with YHC taking us out

    Good work from a faithful PAX.  YHC was ready to get home for a nap

    God is good all of the time!

    Attila

  • A Pirate Looks at 45

    An elite 9 ventured out into a full moon AO in search of the truth. Was this really a Lockjaw Q? Would he show? Does he really exist?

    It turns out the answer is yes to all three questions.

    A quick jaunt to the side of the AO for COP. 45 SSH, Don Quixote, Trademark Russian Soldiers, Scorpion Kicks, and HRM.

    Mosey to the blacktop for a socially distanced Triple Check. BTTW, Elbow Planks, and Karaoke to the fence, three Burpees, and Karaoke back.

    Back to the field and line up for the Beast.

    • Copperhead Squats
    • Captain Thors
    • Carolina Dry Docks
    • Mountain Climbers
    • Heals to Heaven
    • Freddie Mercuries

    Tennis Anyone? No nets. Oh well, Dora here we come!

    • 100 American Hammers
    • 200 Monkey Humpers
    • 300 Flutter Kicks

    Back to the VSF for a ROF.

    Announcement: Gomer is launching his new running AO tomorrow at Godwin. Last week was the soft launch and this week is for real.

    Swirly took us out.

    The Moleskin

    It’s been way too long since YHC has seen many of the PAX and YHC misses the camaraderie, constructive competition, and mumble chatter that accompanies this fine group of men. I am glad to see everyone is strong and doing well.

    Lockjaw

  • anvil merkin schnizzle

    A trifecta showed up to take on the day the right way.

    The 90’s –
    One Week by the Barenaked Ladies — 90 seconds of merkins, 20 seconds rest. Rinse and repeat
    Sabotage by the Beastie Boys — 90 seconds of Monkey Humpers, 20 seconds of rest. Rinse and repeat. Spit suggested Brass Monkey, but that was the 80’s — will save that for another day…

    COP — arm circles, DQ, SSH, LBC, IW,SSWCR, AST, merkins, AST, merkins

    4 Corners
    10 2 count ball dippers
    20 Werkins, 10 ball dippers
    30 ww2, 20 werkins, 10 ball dippers
    40 crabcakes, 30 ww2, 20 werkins, 10 ball dippers

    reverso
    10 crabcakes
    20 ww2, 10 crabcakes
    30 werkins, 20 ww2, 10 crabcakes
    40 ball dippers, 30 werkins, 20 WW2, 10 crabcakes

    Suicides
    regular
    reverso
    20 squats to take a break
    sideways gallop one way
    then the other way
    20 squat break
    1 burpee every stop
    5 merkins every stop

    back to flag — pit stop for 30 seconds of merkins

    Numbers, names, announcements

    Mem Day convergence for Daville at Hanover Wayside Park 7 AM

    This Sunday bro code run at Pole Green Park 7 AM as well.

    Nice working out with Spit and Mr Holland today. My arms are going to be sore. SYITG!



  • Three for the hills!

    Another couple of Hillcrest loops turned by the F3RVA tractor club this evening. Nice cool weather and a TYA sighting made it all ok!

    SYITG!

    Kubota

  • Fear Is The Enemy of Freedom

    “No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” – attributed to Buddha

    Five freedom loving warriors arose to greet the dawn of a new day. According to legend it went a little something like this.

    COP Swirly – arm hangs, tip toes, SSH, helicopter, merkins, hold it

    Mosey to Rust Cage

    Hang for 3 seconds, hold for 3 seconds. 3 rounds

    Grab a coupon for 20 burpees

    Jerkins X 10. 3 rounds

    Oyster took the baton and headed to the amphitheatre.

    Partner up. One partner runs the permiter, the other partner does ascending merkins. Step 1, 1 merkin, step 2, 2 merkins, etc. till top. At the top switch to dips and descend to bottom. Teams switch when a partner has completed a lap.

    Probation

    Mosey to stage and partner up.

    Dora: 100 merkin, 200 squats, 300 lbc. The non exercising partner is bear crawling up hill and crab walking down the hill.

    Mosey back to flag

    Numberama, namerama, Hardywood led us out.

    News: Deuce is leading the charge for the Memorial Day Murph on Monday 5/25 at 7am. That’s a mile, 100 pull ups, 200 merkins, 300 squats, followed by a mile. Get in some hang time now boys.

  • The Red Pill

    As the sun rose to the tune of birds ringing in a new day, so also did 5 warriors.  Here’s what happened:

    Mosey to the church patio. 

    COP

    • Don Quixotes
    • Helicopters
    • Imperial Walkers
    • Russian Soldiers
    • Suzanne Somers
    • Scorpion Kicks
    • Heals to Heaven
    • Merkins with a Hooooooold It
    • Upchuck’s choice of Red or Blue Pill (Red)

    Mosey down Ridge, right on Ross, left on Culpepper to end of the cul-de-sac

    • P1 – Run to Ridge and back
    • P2 – Exercises toward Ridge (Lunge, Polar Bear, Broadjump Burpees)
    • Repeato until all PAX is at Ridge

    Mosey back up Ridge to Church side parking lot

    Wall Work (3 Rounds Timed-ish)

    • Wall Climbs
    • Peoples Chair
    • Donkey Kicks

    Mosey back to Church patio

    Mary

    • Freddie Mercurys
    • Spaghetti Party
    • Alabama Prom Dates

    Mosey to VSF and finish with Merkins and a final Hoooooold It

    Numberama, Nameorama, COT

    MOLESKIN

    It was a beautifully cool and surprisingly dry morning to fight off the pull of the sack and work.  As a first time First Watcher Upchuck was given the honor of choosing the red or blue pill.  Concerned that the side-effects of the blue workout might last longer than 4 hours, red was chosen and the PAX’s destiny was set.  The mosey seemed excruciatingly long to the end of Culpepper, but the path back to Ridge provided just the desired result.  Some fast Lungers in this group.  Diving straight into DQs during the COP proved to be a mistake as YHC heaved a total body groan that made the PAX collectively cackle.  Glad to provide some comic relief, despite that sound being completely involuntary and a sure sign of non-hate days to come.

    ANNOUNCEMENTS

    As always lift up all our brothers, lend a helping hand where needed

    Virtual Happy Hour today, 6pm, see Slack 2nd F

  • A Merkin Horseshoe

    1 Davillian had to waited till 5:29:30 to find out it would not be a solo post today. 2 additional Davillians arrived for some KB fun to make it a trio.

    This is how it went down

    COP (ALL IC) – DQ, Helicopters, Cherry Pickers, Arm Cirlces

    THANG

    The Lucky Horseshoe – Using the parking lot as the lap around here is how it went:

    • Lap 1
    • MerkinsX20
    • Lap 2
    • MerkinsX20, Goblet SquatsX20
    • Lap 3
    • MerkinsX20, Goblet SquatsX20, KB SwingsX20
    • Lap 4
    • MerkinsX20, Goblet SquatsX20, KB SwingsX20, 2ct Fuller Kick + Pressx20
    • Lap 5
    • MerkinsX20, Goblet SquatsX20, KB SwingsX20, 2ct Fuller Kick + Pressx20, Merkinsx20
    • Lap 6
    • Goblet SquatsX20, KB SwingsX20, 2ct Fuller Kick + Pressx20, Merkinsx20
    • Lap 7
    • KB SwingsX20, 2ct Fuller Kick + Pressx20, Merkinsx20
    • Lap 8
    • 2ct Fuller Kick + Pressx20, Merkinsx20
    • Lap 9
    • MerkinsX20
    • Lap 10

    Triple Check #1 – Bear Crawl, Halos, Around the World

    Triple Check #2 – Hallelujah Lunge, Two Arm Curls, Overhead Curls

    Mosey to the SF

    1 MOM – 10 KB Burpees OYO

    Numberama, Namerama, Announcements, YHC took us out

    MOLESKIN

    Great workout this morning. YHC was worried it would be a solo day but luckily The Carpenter and Bulkhead came through. Everyone shared how F3 has been a nice break for the “Groundhog Day” feeling over these last couple of weeks.

    Merkin Challenge Total – 200 Merkins + 10 Burpees

    ANNOUNCEMENTS

    A “Bro Code” run at Polar Green ES/Park next Sunday (5/17) starting at 7. A temporary return a few times a month for Green Acres for those that can’t make it down to Sunday Funday or OTB.

    SPIT ON THAT!!