Category: Richmond, VA

  • The other side of the tracks

    All ran in so no warm up mosey. COP was 35 DDH, 10 DQ’s, 15 Arm circles X reverso, 10 Helicopters, 20 Imperial walkers, 10 Jazzercise, 10 Merkins, 10 Dollies, 10 Rosalita’s, 10 flutter kicks,. Mosey to Honeymoon’s corner.

    Native American run to main entrance dropping for 5 merkins, completed 2 round as.

    Main entrance run to the 4 intersections. Starting with 20 merkins at first back to start, 20 WWII’s at second doing prostitute style, 20 Carolina dry docks at 3rd and 20 squats at last. Stay at last. That was rough, YHC wondered what a$$hole called out this battery? Honeymoon and POG came back for the six and then we moseyed back to the flag. Grab a coupon for some rock work. Curls, overhead press, triceps-20 each x 2 rounds adding squats on second. 1 round of 20 helicopters with coupon. Duke counted down from 20 (really fast so time for 1 more full battery. Back to flag and a quick ring of fire X10 merkins.

    Nice work this morning gents! YHC looks forward to getting out of bed everyday and getting better with all of you. YHC looks forward to getting back to the full PAX and seeing all in the gloom. Prayers for Honeymoon’s dad and for one of my peers going through cancer. Tough time to be in hospital with no one able to visit. Hermie took us out in prayer. Make today Awesome!

  • Dialing It In

    Five real life warriors posted virtually for a beatdown that went something like:

    30-second mosey around the property for COP IC: SSH x20, IW x20, DQ x20, LBC x20, Merkins x10

    Lindsays: Merkins and Calf Raises with 10 Bunny Hops in between each exercise.

    Four Corners: 10 WWIs, 20 Merkins, 30 Squats, 40 SSHs.

    11s: Pickle Pounders, Lunges 10 single count, HRMs, Reverse Lunge

    11s: Dips, Bear Crawl, Air DKs, Crawl Bear

    COT

    Announcements:

    Happy hour at the same Zoom link (on Slack), today at 6pm. Tron is Monday at 5:30am, same link. Daville is working on a local Memorial Day option.

    Prayers for Don Draper’s coworker and family.

    NMS:

    Doublemint posted solo to SOT this morning, so dialed in to VR, Dawg to be with the PAX. Brilliant! PAX are welcome to use that option on Mondays and Wednesdays if they find themselves posting solo. The link is on Slack.

    Honeydo officially Zoom-proofed his Monday beatdown, so YHC had to look elsewhere for inspiration. The May Daville Merkin Challenge was the inspiration for today’s workout. Merkin count was 195.

    Want to join us in the Zoom gloom? Here is a checklist:

    1. Prepare your tech.
      1. Wireless earbuds, wired earbuds with phone in pocket, laptop, and tablet have all been successfully used.
      2. Download and test the Zoom app.
      3. Prepare a ziplock bag for the phone.
      4. Test your sound and Wifi/cellular signal around the outside of your property ahead of time.
    2. Let the dog out so they don’t bark at you as an intruder.
    3. Make peace with the neighbor’s dog.
    4. Mondays, bring a coupon.
    5. Wednesdays, identify a step or bench for dips, derkins, step ups, etc.
    6. Clean up after the dog the night before.
    7. Add your typical drive time to your sleep. But not more. Getting set up can take some time in addition to all the usual morning routines.

    Interested in Qing/tired of Offshore’s Qs? Message Offshore or Boberry.

  • Cinco de Merkin

    Cinco hombres gathered outside of Atlee High School for a Cinco de Mayo beatdown that went a little like this.

    COP

    • 5 SSH – IC
    • 5 Don Quixotes – IC
    • 5 Helicopters – IC
    • 5 Big, 5 Small Arm Circles – IC
    • 5 Merkins – IC
    • Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
    • Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
    • 5 Freddie Mercuries – IC
    • 5 Merkins – IC
    • Hold Plank – Lower to 2 inches, from that position – 5 Merkins – IC
    • Hold Plank at 2 inches – Raise to normal plank – 5 Merkins – IC
    • 5 Burpees – OYO

    Merkin Count – 60 Merkins, 5 Burpees

    Mosey to Basketball blacktop

    Run the Bases – 5 PAX members worked perfect for this exercise. Each PAX member stands at a corner (base). The 5th PAX member starts at at home, then runs to 1st and calls out an exercise. 1st then runs to 2nd and calls out the exercise. 2nd to 3rd, 3rd to home, home to 1st and so on. It was the PAX member who originally ran from home to 1st that always calls out the exercise. The exercise is done until a PAX member runs to them. The order of Exercises were: Merkins, LBC, APD, Squats, Burpees.

    Merkin Count – This was OYO – YHC completed 28 Merkins and likely around 10 Burpees.

    Bulkhead Pull-up Special

    • One Pull-up followed by 2 Merkins
    • Two Pull-ups followed by 4 Merkins
    • Three Pull-ups followed by 6 Merkins
    • Continue until reaching 10 Pull-ups and 20 Merkins

    Merkin Count – 110

    Mosey to other Basketball Blacktop

    Suicides – At each line, do increasing Merkins – 5, 10, 15, 20

    Merkin Count – 50

    Mosey to Atlee High School

    Toga Special – Hold Balls-to-the-Wall. At YHC’s command, lower to Plank-on-the-Wall, then on YHC’s command, raise back to Balls-on-the-Wall.

    Before and after the Toga Special, we did the People’s Chair.

    Mosey to front of building

    Plank-O-Rama

    • Hold Plank – Alternate between Carolina Dry Docks and Merkins for 10 IC
    • Rotate to Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to Back Plank – At YHC’s command, lower and raise butt for 10 IC
    • Rotate to other Side Plank – At YHC’s command, lower and raise hip for 10 IC
    • Rotate to normal plank – At YHC’s command, do rotating Elbow Planks -10 IC
    • 10 Mountain Climbers – IC
    • 10 One Legged APDs – IC – Switch Legs for 10 One Legged APDs – IC
    • Hold Plank – YHC will call up and down. At his call, lower both elbows to ground, then return to plan. – 5 total
    • 15 Rosalitas – IC
    • Mosey back to VSF

    Merkin Count – 35

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

    Total Merkin Count – Around 283 plus around 15 burpees.

    NMS

    Five was the perfect number for this Cinco de Mayo celebration workout. This was much more ground and pound than Saturday’s workout. Today’s total distance traveled was likely far less than 1 mile.

    Funniest moment of today was when YHC told the PAX to do Don Quixotes instead of what he meant was Freddie Mercuries. Once again, do as the Q does, not what he says. Spike then started to demonstrate what a Don Quixote on your back looks like. A Don Quixote on your back would be really challenging.

    Announcements

    Hanover Memorial Day Convergence – Monday, May May 25 – Hanover Wayside Park on 301. 7 AM. YHC looks forward when a large PAX can gather again at Brown’s Island but for now, this is a responsible option. The Hanover veterans memorial is at this park.

    Stay Safe! Gotta Run!

    Phonics

  • Just putting in the work!

    New Market PAX did a hot potato Q. Great work by all.

  • Price of Finishing Early

    6 Young Studs arrived dressed in their Tuesday best for a Prom Date beatdown with the lush green fields at No Toll. Like many proms, most events were a bit hazy but this is what was recalled.

    Mosey to the parking lot for quick warm up. SSH’s, Arm Circles, Reverso, Cherry Pickers, DQ’s, LBC’s, Inverted Scorpion Kicks. Everyone warm, lets hit the dance floor.

    Mosey to the perfectly manicured green fields. Ideal condition for some slow dancing and soft whispers of anticipation. First Dance – 2 songs of 5 Points. Song 1 included the 80’s rock ballad of the following exercises 30 times in each corner of the field – Dips, WWII’s, Mountain Climbers, Jump Squats, Pickle Pounders. After each exercise rejoin your friends in the center of the floor for 3 burpees. Song 2 was a slow 90’s R&B number again of 30 count broken up by 3 burpees each time – Merkins, Dips, American Hammers, Monkey Humpers, Carolina Dry Docks. Shoes were left behind mangled in a pile, showing it was time to make the move.

    Last Dance- lets pick up the pace a bit with some heavy metal 100’s. First person to 100 of each exercise calls out and PAX runs to the opposite field to find another dance partner. Rounds included Mountain Climbers, Monkey Humpers, SSH’s and the always popular calf raises (both in and out). We don’t discriminate at this party.

    Time to treat her right, so we moseyed over to the parking lot for some 1 on 1 action. Partner up for Broad Jump Burpees between the curbs while partner runs. Round 2 was Polar Bear Merkins to get back to the room.

    YHC was spent and just like in high school finished too early. Looking around at the disappointed faces, YHC had to think quick. No problem, back to the lush dance floor for a Merkin Ring of Fire. Doozy showed he still had the energy with Rocky Balboa’s.

    Still time on clock and YHC went blank. Luckily Bone Thugs felt it was time for Hardywood to become a man, killer that is. Doozy led us and our already burning calves in the No Toll Mankiller tradition. Made it through 7 count and now BTTF for a long nap and happy thoughts.

    Numberarma, Namarama, Announcements

    Memorial Day Murph coming up quick. Details coming hot.

    YHC took us out.

  • Hitting the Links

    A twosome hit the links at Holton Elementary for some F3 golf.  EF planted the flagstick.  Here’s how it went down.

    Mosey to the back of the school.

    COP (IC)

    • SSHs x 18
    • Copperhead Squats x 18
    • Standing Rockettes x 18
    • Freddie Mercurys x 18

    Mosey to the soccer field

    4 Corners (4 rounds)

    • Merkins x 18
    • Jump Squats x 18
    • Mountain Climbers x 18 (2ct)
    • Flutter Kicks x 18 (2ct)

    Mosey to side of school

    Dora 1-2-3

    • P1 and P2 – 18 Booyah Merkins
    • P1 Exercises, P2 Runs to 9 Different Trees – 72 Imperial Squat Walkers/ 288 Hello Dollys

    Mosey back to back lot and soccer field

    Drive, Chip, Putt

    • From tee box hit the soccer net with frisbee – 5 burpees per stroke, repeato 4 holes

    Mosey back to side of school

    Mary

    • Freddie Mercurys x 18 IC
    • Alphabet – spell AUGUSTA NATIONAL

    Mosey back to VSF

    Numberama

    Nameorama

    COT

    No Dropkick Murphys, no problem, F3 golf it is.  YHC usually plays golf on the first Monday in May and being such a beautiful day, seemed like a great day to dust of the sticks and make the best of it, well as we F3ers do it.  Good to have Chum along-side.  Plenty of burpees, need a pro like Lab Rat for the DCP competition out there.

    ANNOUNCEMENTS

    As restrictions lift, Punisher welcomes all men and hopes to see some old and new faces soon.

  • Like Choking a Goose

    A strictly legal number of gents descended upon UR to get a run in on what turned out to be a perfect morning.

    Route:

    From Commons, take the Eco-Corridor (aka Batcave) to RR Shopping Center, the Westham Station along the canal, up Ridge Rd. to River.

    Dog-leg left to Gaymont. Take to the end until it intersects with University.

    4 Milers: Take right on University, cross Ridge to Westham Pkwy. Left on Pkwy then right on Lakewood. Lakewood down to College (near lake). Run up to Robins Center parking lot then down to lake. Cross bridge then counterclockwise to Commons

    5 and 6 Milers: Left on University to end, quick right then left back onto University which turns into Ziontown.

    5 Milers: Take right on Holmes avenue to Ridge. Cross Ridge to Sunset. Sunset to Westham Parkway. Go straight (right) to University. Take University to College (near lake). Up to Robins center then down to lake (see 4-miler finish)

    6 Milers: Ziontown to Ridge, then cutover near shopping center to Forest. Forest to Lindsay. Lindsay to Westham Pkwy. Head north to Waveny. Waveny to Wood. Wood to Lakewood. (see 4-miler for finish)

    Announcements:

    Deep Run-Run on Friday (see Gomer)

    Prayer and guidance for those who are having challenges on the home front during these difficult times…

    Congratulations to TYA, Olivander and his M, on their completion of the inaugural Quarantine 50 miler from Richmond to W-Burg last Saturday.

    Saab abides

  • The birds were so loud

    A mighty band of four posted at Heartbreak for a Hot Potato and this is what went down

    Atilla –

    • warmup lap around the Track
    • COP with the normal group of exercises and his patented “Suzanne Somers”
    • Curb Crawls: 1-6 and back down to 1
    • another lap around the track

    Handshake –

    • Pull Ups, person one completes 5 Pull ups and rotate through the group, followed by 4, then 3, 2 1
    • Touch a Tree – Partner one touches 10 Trees, Partner two completes a set of exercises. Follower by 8, 6, 4, 2.
    • Cool Down Lap around the Parking Lot

    NMS: Not much mumble chatter this morning with the exception of Atilla’s gaseous emissions. Lighthouse remarked that he participated in the virtual workout on Monday, and said the birds were so loud that it was main sound being picked up by the computer microphone.

    Happy Cinco de Mayo, enjoy some socially-distanced Beers.

  • Reintroducing partner work to some varied success

    An even 8 came out to Hoedown to see if Honeydo would show up to Q this week. Perfect spring weather for a beatdown:

    COP: SSH, Russian Soldiers, Helicopters, Merkins, Flutterkicks, Scorpion kicks.

    Mosey to the 3rd Dark lot for 4 corners: 10 burpees, 20 Merkins, 30 Reverse Crunch, 40 SSHs. Over to 3rd back lot, Partner up – Broad jump burpee length of lot – alternating. 2nd round – Polar bear.

    Over to main lot: Lindsays of Carolina Dry Docks & Jump Squats. Over to TES blacktop- Partner up again for Wheelbarrow across & back. Head up to school field for attempt at Chazz Michael Michaels. Mutiny ensued and audible was called. Change up to 3 rounds of: 30 Donkey kicks, run across & 10 burpees.

    Down to Triple check loop. Partner up for 4 rounds of 1 man runs loop while other doing 1 legged LBCs. Finish up with some Heels2 Heaven. YHC took us out.

    NMS: More light and warmer temperatures in the gloom in May. Good to have 8 strong, although when Doozy and Last Call arrived with only Upchuck and YHC we were on the verge of a mini-SOJ takeover. Pucker ran in to the AO and was so sweaty nobody wanted to partner with him.

    YHC wanted to do some partner work of limited sorts and when Wheelbarrows were called the PAX took it on with vigor. Not so much when the Chazz Michael Michaels were called. Maybe YHC should have tried for Jerkins over near the gym instead. We do need to figure out how to get some arm work in the gloom somehow. Oh well good to try new things out when Q’ing. Hopefully YHC made up for his Q fail last week.

  • Going Stag to the Batteau Prom …

    After eight weeks of rehabbing a pissed-off piriformis, and armed with some gnarly COP fodder from his physical therapist, YHC decided it was time share the love. Rolling up to Batteau in an F3 tux (black shirt, black shorts), and with an F3 corsage (shovelflag), YHC realized at 05:29 that he’d be going to the dance solo. Here’s how it went:

    Mosey to the stone circle for:

    SingleOP – SSHs x 20, Don Quixotes x 10, Cherry Pickers x 10, Hello Dollies x 10. Here’s where it gets glute-a-riffic:

    Alabama Prom Dates x 10

    4 Count APDs (“Marching Glute Bridge” if you went to PT school. 1: up to APD postion, 2: left leg up to 90*, 3: switch legs, 4: recover) x 10.

    Single Leg APDs x 10 each leg

    Mosey to the boat house (burpee at each light post) for:

    THE THANG:

    M.I.L.F. Lap [Dance?]

    Merkins x 10; Imperial Walkers x 20; LBCs x 30; Freddie Mercuries x 40; take a lap up the stairs to Vinny’s Coupon Spot™ and back down.

    Rinse and repeat for 10 sets. BTTF for:

    Hands to Heaven x 10: This one is straight from Dr. TryHard’s mountain-top lab in PNG, where he’s working up some non-FDA approved fat killing vaccines to smuggle back stateside. Here’s the protocol for administering, per DTH:

    “- Hands to Heaven (Inverse of Heels to Heaven… so from lying on your six with hands raised, sit up quickly to get weight over feet, then stand, hands remain above head so essentially getting from lying to standing without using hands…then sit and lie back down) “

    So DTH must be the child of acrobat parents; or perhaps it was YHC’s beer gut getting in the way, but this Hands to Heaven thing was like a greased tapir getting out of a bathtub. YHC was reminded of some of the ukemi drills from his aikido days, so modified to a rolling Never Surrender. Me vs. me. YMMV

    SingleOT: Prayers for strength, peace and courage to all the health care workers on the front lines for us (you too Flatty!); and for those of us on the front lines at home holding together families with so much uncertainty about jobs, bills, school and health.

    NMMS: A solo beatdown is a different kind of challenge; but its also a chance to flex the “do what you promised you would do when nobody else is watching” muscle. Also got me thinking about the saying that the obstacle is the way — looked it up when I got back home: Marcus Aurelius; Meditations 5.20 “Now it is true that [difficulties] may impede my action, but they are no impediments to my affects and disposition, which have the power of acting conditionally and changing: for the mind converts and changes every hindrance to its activity into an aid; and so that which is a hindrance is made a furtherance to an act; and that which is an obstacle on the road helps us on this road.” Go get some!

    SYITG

    Doublemint