Category: Richmond, VA

  • First Watch – River Road Hills Edition

    One foreign made tractor company and one stock brokerage firm hit the mean streets of River Road Hills for a mixture of activities. 5:00 am sharp and off we went!

    One mile run from the church down Gaymont, left on University, left on Ralston, end at River Road. Mosey back down Ralston to YHC’s driveway for:

    COP:

    Helicopters x 15

    DQ’s x 10

    LBC’s x 25

    Collect coupons(bricks) that were strategically placed in YHC’s ditch last night by Husky.

    Mosey down the street in front of Keymaster’s house and begin a round of:

    11’s

    Merkins and American Hammers. Mosey up Ralston, University and Gaymont in between each set.

    Stop about halfway up Gaymont and complete 25 SSH’s

    Then begin a:

    Lindsey

    Squats and Carolina Dry Docks. Mosey up Gaymont in between sets ending at River Road.

    Head back over to church and hop into a nice grassy area by the church.

    10 WW2’s/10 Small Arm Circles forward and backward

    15 WW2’s/10 Large Arm Circles forward and backward

    20 WW2’s/20 Overhead Presses

    Head over to small parking lot and grab a curb for:

    5 Burpees/Lunge Walk across to other curb/5 Burpees

    10 Crunchy Frogs/Bear Crawl to other curb/10 Crunchy Frogs

    Head back to VSF for:

    Mary

    15 x Reverse Crunch/Arm Butterfly combos

    15 x Alabama Prom Dates

    20 x Arms behind head Flutter Kicks

    30 seconds of Superman

    ***Coupons were never put down until the workout ended***

    Set coupons in the back of YHC’s truck

    Numberama, Namearama and YHC took us out.

    NMS:

    Beautiful morning for a run and coupon workout! Husky had set 10 bricks in the ditch last night thinking there was going to be a big crowd for First Watch this morning. Looks like it was quality over quantity this morning:) EF Hutton is now 29/29 on the Mile-a-Day Challenge. He vows to run a sub-7:30 minute mile to end the month tomorrow. Tuckahoe Little League and whether there is going to be a Little League season dominated the converstation this morning. EF Hutton has the Q next Wednesday for First Watch. Come on out at 5am and let’s get after it!

    Have a great day, men!

    Kubota

  • Triple Red Hot 7s Jackpot

    Seven PAX plus Sally posted for the third edition of VR, Dawg on Zoom.

    The Thang: 2 minute mosey to the COP. SSHs, IWs, DQs, Merkins, LBCs IC.

    1 minute AMRAPs with 1 minute mosey in between each set: HTHs, Merkins, Carolina Dry Docs, WWII setups, Merkins, Tuck Jumps, Flutterkicks, Squats.

    King Crab Walk: Crab Walk with a Crab Cake every five paces

    Triple Check: Derkins, Decline Plank, One-Minute Mosey. Audible to Discount Double Check.

    Ring of Fire: 20 HTHs followed by 6 Inches for the remainder of the minute.

    COT

    Announcements: Prayers for Corned Beef’s father as he undergoes surgery tomorrow.

    Zoom happy hour today at 6pm, meeting ID: 822 7005 7337, password is on Slack or PM. The link is the same as for this beatdown.

    Tron, another F3RVA virtual AO, is on Mondays at 5:30am at the same Zoom meeting/link. SYITG!

  • Fish out of water

    7 brave men came out on a great morning and here is how things happened.

    Got the 1-miler in at a pace of 8:13 around the back of Atlee and ended up in the parking out of Cool Springs.

    COP

    Arm circles (front then back), 20 merkins, 20 scorpions then Q was done.

    Mosey over to the bus loop

    Round 1 – Partnered up, one guy ran, the other guy did burpees (did this 4 times)

    Round 2 – same partners, one run ran Bernie Sanders, the other guy did fish out of water exercise (did this twice)

    Round 3 – same partners, one ran Bernie Sanders, the other guys did 10 ball dippers then 10 squats still partner came back (did this twice)

    Ran back to the flag….finish right at 615.

    Numbers, prayer by Q…..signed out…

    It was fun guys, let’s keep up the great work…

  • Do you see the swan goose duck thing?

    10 rather regular road runners roused and reassembled for a riverside romp to recharge and revitalize as HIM on the last cool morning of the year.

    Negative split if you got it.

    NMS

    Since we cant go to the eye doctor at the moment, Bodos suggested we do some simple screening.

    This is Westhampton lake:

    the lake – with various goose duck things; Oh, the stories that gazebo can tell.

    This is a profile of a rather prominent Swan Goose:

    a swan goose; not a lighted buoy

    The swan goose (Anser cygnoides) is a large goose with a natural breeding range in inland Mongolia, northernmost China, and southeastern Russia. It is migratory and winters mainly in central and eastern China. for more: https://en.wikipedia.org/wiki/Swan_goose

    Fun Fact. According to Bodos, UR has a nesting pair of Swan Geese – rare outside of the far east.

    This is a buoy:

    A buoy makes for a bad day if your boat gets too close. Goose/Duck, NO Problem!

    Those that see the difference, Great Job! Score yourself 100%.

    Everyone else, Hitchhiker will happily provide tips on getting to your next workout.

  • Pounding sand

    A trio assembled for this week’s Punisher. Mosey into the shade for Triangle of Pain with 25 x SSHs, 15 x IWs, 15 x DQs, 10 x Suzanne Somers, 20 x Rosalitas, and 15 x Arm Circles (big only, both ways).

    Jog to the circular concrete apron in front of the school for Curb Crawls from the apron to a curb and back, knocking out Carolina Dry Docks. Work from one rep up to five reps and back down again.

    Mosey around the western edge of the school to the gravel driveway and complete an extended triple check. One guy completes 20 Merkins, another completes 20 WWII Sit Ups, and the third guy runs down the lane to the large cedar tree at the bend and back. Complete 8 rounds for 160 of the exercises and about a mile of running.

    Lunge walk part of the way towards the outdoor classroom and finish with a mosey. Grab separate picnic tables for Dip medley – 20 regular, 20 with the right leg up, 20 with the left leg up, and 20 regular to finish.

    Move into shaded grass adjacent to the school. Complete 10 Dips to Tabletop, in cadence. Complete 10 APDs with alternating reach in cadence. Finish with some LBCs and stretching.

    Mosey back to the parking lot for COT. YHC took us out.

  • Lockdown at HBR

    The County of Henrico is not messing around these days.  The football field at QMS is locked down.  No games, no temptation.  The PAX had to substitute grass for asphalt today in another COVID-19/social distancing friendly workout.  Here is how it went down:

    • COP
      • One lap around the track
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 20 merkins
      • 10 2x Suzanne Somers, each leg
      • 40 2x LBC
      • 20 2x APD
    • Mosey to the parking lot and allow the deck of cards to dictate our fortunes
      • Run across the parking lot and perform 15 reps as follows:
        • Hearts – HRM for 1st half; merkins for 2nd half
        • Diamonds – LBC for 1st half; WWII sit-ups for 2nd half
        • Spades – Copperhead squats for 1st half; side lunges for 2nd half
        • Clubs – crab cakes for 1st half; flutter kicks for 2nd half
        • Joker – burpees
    • COT with YHC taking us out

    YHC has gotten lazy with his Qs.  Just let the deck of cards tell us what to do.  Some mumble chatter as to the cumulative effect of so many runs.  My response, yep, that is how I Q.  Deceptively painful, except for 10 minutes of burpees.

    Good to have a visit from Water Wings!  Come back any time and enjoy the in-laws heated pool.

    God is good all of the time!

    Attila

  • Sally, NO!

    3 men and a dog braved the gloom. Rumor had the weather at cold and wet but it turned out to be 70 degrees and sunny. Connections solid, animals situated and we were off. Here’s how it went down:


    COP

    SSH

    Don Quixote 

    Russian Soldier

    Bat Wing (fancy arm circles)

    -20 forward, 20 backwards, 20 seal claps, 20 overhead claps

    Cherry Pickers

    Freddie Mercury 

    Flutters

    THANG 1

    30 Shoulder Taps

    30 Mountain Climbers

    30 Curls for the Gurls

    30 Goblet Squats

    Run 1 minute out, than back

    X3

    THANG 2

    20 American Swingers

    20 Skull Crushers

    20 one legged APDs (each leg)

    20 WW2s w coupon

    Run 1 minute out, then back to start

    X2

    Some MARY/Ring of Fire

    Announcements

    -Offshore has Q at Virtual, Dawg Wednesday at 5:30am. HDHH at 6pm. All at same zoom info: The Zoom meeting number is 822-7005-7337. The password will be posted to Slack (or message YHC).

    Tobit took us out with an excellent prayer.

    NMS

    Enjoyed the sweat and fellowship this morning gents. This whole “new normal” thing is a tough adjustment. Glad to see we are all going strong in our own way! SYITG!!

  • Celebrity Sighting at No Toll

    5 Gloom warriors ventured out of the wood work to find no Q on the sheet but YHC had made a text commitment to Bullseye the night before that if nobody else took the Q YHC would take it. 5:30 Doozy has the Q, lets mosey.

    COP: DQ’s, Helicopters, Cherry Pickers, Cross leg stretches both sides, Inverted Scorpion Kicks, Regular Scorpion Kicks and Merkins, 5 burpees OYO

    Mosey to the corner: Four corner prostitute

    Corner 1 – 10 WWII’s, Corner 2 – 20 American Hammers, Corner 3 – 30 Sugar Sticks, Corner 4 – 40 Rosalitas or Hello Dollies

    Mosey to the field: Modified triple check

    Dips, Mountain climbers, Run (X3)

    Mosey back to the parking lot: Modified parking lot merkins

    Bear crawl, 3 merkins at 2nd line, crab walk, 3 merkins at 2nd parking lot repeat to the opposite side. On the way back lung to every other line for 1 burpee

    Mosey back to the flag parking lot with time left

    Balls to the wall on the fence for 1 minute run to the opposite side 5 Incline merkins and back to the fence, repeat for half the time, repeat for half that time

    Numbers/names Bone Thugs took us out

    NMS: So just as our COT was ending who should we see but the F3 Celebrity Rosie getting in some miles and swinging by to say hello. Though the Governor has not lifted the COVID restrictions yet I am encouraged to start seeing more PAX getting out to the AO’s.

  • Jack and Jill

    7 men + 1 FNG (Punxsutawney’s son) came out for a nice and easy 45 minute workout this morning.

    COP: SSH, DQ, Jazzercise, Cherry Pickers, Merkins, Imperial Walkers, Copperhead Squats.

    Mosey to the top of the hill to start a prostitute. 4 stations were- 10 merkins, 20 WWII’s, 30 Squats, 40 LBC’s. Every time at the top of the hill do 3 burpees. Some guys did 6 times up the hill, others did 5.

    With the PAX done and talking about how much they hate that hill we mosey down to the bottom. Decided to go up again this time stopping at 3 mailboxes and doing around the clock merkins (5 in each direction at the first one, 4 at the second, and 3 at the third).

    Back down the hill to the parking lot for Ring of Fire. Merkins, Planks, Howling Monkeys, Burpees, SSH’s, finish with a round of monkey jumpers.

    Great work guys! You all crushed it today. Big shoutout to FNG (Adu), who kept up with the PAX for the entire workout. Great work!

  • Monday Morning NM Run

    3 RUNNERS HIT THE ROAD THIS MORNING IN NEW MARKET. FUN WAS NOT HAD IN THE WIND IN RAIN BUT IT GOT DONE. MILES WERE RAN

    DUKE