Category: Richmond, VA

  • Blowin the pants off

    25 redwoods hit the streets around Dogwood Dell for a few miles of fun. Rolling up with the breakfast club crew to the consistent presence of EF Hutton is always welcomed. The minutes before go time were filled with some great pre-beatdown fellowship and Emoji’s neverending positivity. Getting to the AO a few minutes early is always worth it to catch up with everyone. Talking to the FNG Lighthouse, Spit, Shakedown, and a few others distracted YHC enough that a 20 second warning was all the PAX got before starting the festivities.

    Olivander, Handshake and Vinny were prewarned that today was going to involve some running so they came ready to go. Starting off with a couple dynamic warm ups around the circle while Bootleg rolled in, then a short ‘proper’ warm up’ per Saab. A trip to the golden triangle for 3 laps of merkins, boxcutters and burpees chasing Posh and Hardywood.

    Roll over to light pole alley to show drivers the proper form of monkey humpers. Upchuck took the lead on some planks before YHC took over and got us moving again. A trip around fountain lake, no burpees, but merkins and American Hammers. Mr Roper and Hitchhiker kept our FNG company. Helix led some Mary making sure form was tight as always. Over to the lakes with a stop for some rapid fire randorama that YHC could tell the lone New Market reps, Beaker and Hermie were big fans of. Next stop the causeway between lakes for some partner work. No partner carries so Flipper can partner with Olivander without worry. Running, lunges and polar bears. Faceplant was flying down the road and tough to keep up with. Next up, surprise, more running. This time around the lake with some stops for an assortment of pain stops while Slippin Jimmy, Corned Beef and the rest of us avoided passing cars. P Back to the flag with a couple more burpees before closing out the hour.

    NMM

    Can’t say enough about this great group of men, today was a slog through the humidity and everyone pushed themselves through 3 plus miles of rapid fire Rosie style beatdown. Thanks to those that too the reigns while the Q lagged or picked up the 6. Sippy Cup continues to impress with the weighted vest. Apologies and Tclaps to Bone Thugs pushing through more miles than he is used to. Mr Roper continues to crush the conversation aspect of every workout and kept Lighthouse encouraged throughout the morning. YHC caught the wrong part of Hardywood convo at ETs and never found out who’s pants are being blown off. A little different take on Big Data today some of those not there may appreciate it more than the ones that were but Qs perogative rules here. Macro, focus on the fellowship and the numbers will follow.

    Have a fantastic weekend. Everything is coming up Rosie.

  • Equal Opportunity DTH Caberama

    Arriving early to scout the AO, YHC found a construction site where the sand volleyball court used to be… so YHC took a jaunt around the AO to scout new COP points. Just about that time, Tater pulled up, and was noted to spend a few minutes in deep contemplation swinging on the playground swing set. There is something wonderful and mysterious about a full grown man enjoying a swing set all by himself. There were just four gloom warriors to take on the day, but as the watch ticked over 7am, the Jville clown car came in hot with another 4 studs – so an even 8 paired up and (much to their surprise) collected their cabers from YHC’s truck. 

    The THANG:

    Mosey to Gridiron for COP#1:

    • Partners shoulder-carry cabers, stopping every 20 yards circumnavigating the field for x3 overhead press, alternating shoulders
    • Circle up for SSH x20 IC
    • Standing Caber Squat Press with Partner x20 OYO
    • DQ’s x10 IC
    • Caber Curls w Partner x10 IC
    • Little Baby Caber Crunches w Partner x10 IC
    • Caber Bench Press w Partner x10 IC
    • Rapid Alternating Feet on Cabers x20 IC
    • Find a new partner/caber

    Mosey to Field within the Track for COP #2: 

    • Round 1:  Caber Toss Suicides – spread out & cross a 30 yard space and back by tossing caber as far as possible (either as a team or individual tosses) running back together to touch baseline between throws 
    • Plankorama on Cabers for the SIX
    • Round 2:  CaBEAR Crawls – bear crawl across 20 yard space and back pushing caber in front
    • WWII’s for the SIX
    • Round 3: CRABer Walks – crab walk across 20 yard space and back kicking caber along in front
    • SSH for the SIX
    • Find a new partner/caber

    Mosey to the Further Parking Lot for COP #3:

    • x2 Unbroken Squats each parking space across the lot (Caber held overhead the entire time) – total of 18 parking spaces
    • x2 Caber Curls x18 spaces returning
    • ABC’s for the SIX

    Return to Track area for COP #4:

    • Circle up for Crab Cakes x20 IC
    • Derkins with feet on cabers, x20 OYO
    • Dancing Bears x20 IC
    • Incline Merkins on cabers, x10 OYO
    • LBC’s x20 IC
    • Find a new partner/caber

    Mosey up to the roadside grass for COP #5:

    • Triple Check
    • Partner 1 (Timer) performs WMD Crawl: BearCrawl x10 steps w hands spaced wide, perform x10 Werkins, then x10 normal BC steps followed by x10 standard Merkins, then x10 narrow BC steps followed by x10 Diamond Merkins
    • Partner 2 – Post Hole Diggers (squat to lift standing caber high overhead then slam it down into the ground)
    • Partner 3 – Monkey Humpers for the drivers passing by

    Mosey Back to Flag:

    • Stow cabers in YHC’s truck
    • Circle up for MARY: APD’s, Flutters, Heels to Heaven, times up!

    COT:

    • Counterama #8
    • Namerama (renamed Touchya to BAMBI)
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • YHC has been looking for the right time to deliver another Caber Q, and it only seemed right that our GridIron friends who did not have the pleasure of YHC’s Dogpile Caberama, have equal opportunity to test their strength. The routine was nearly identical to the Dogpile Caberama, and the GridIron boys (many of Respectful years) did an excellent job throwing around the Cabers. This was the 3rd Q for DTH this week, and the Qenergy was really slacking by the time WMD’s came around – many thanks to White Deer for the encouragement to push on! After our Namerama, with YHC’s encouragement to get an F3RVA shirt, it became clear that we needed to rename Touchma (Birch Cox) so his new F3RVA T-shirt wouldn’t incite a CPS case. This brother works at James River Equipment, a John Deere dealer with the buck logo, so “BAMBI” it is! As of writing this backblast it appears we have reached the necessary 12 shirt orders – thank you all for your help!!! 

  • Push Through the Suck

    A fantastic 4 got in their extra credit before Dogpile today.

    YHC burned himself out with 6.5 miles for the first half and need some encouragement on the way back.

    Rest of the PAX a solid 2 to start and 1.5 on the way back

    Great convo with the PAX about what we are currently reading.

    SPIT ON THAT!!

  • Moon over Mechanicsville and the 7of♦️S

    YHC, trying desperately to finish the Summer Tour, found himself at The Creek this morning and was surprised to be volentold that he was the Q… so be it

    COP

    SSH, Don Quixote’s, Helecopters, Merkins, Imperial Walkers, Russian Soldiers, LBCs or something like that.

    Parking lot tracers

    Mosey to the picnic tables trying to come up with something when I realized we were 7. No triple check, no partners, but we were 7 and earlier this week Gumbo introduced the 7 of Diamonds so the choice was made to spread that joy to the east side.

    Laps around the church (roughly diamond in pattern) we started with 7 burpees at each corner, then 14 Merkins, 21 2 count flutter kicks, 28 WW 2s (that gravel on corner 3 sucks), 21 2 count Mountain Climbers, 14 squat jumps. Running low on time we did the last round all at corner 1 – 28 SSH on your own. Alternating assorted planks and AGs waiting for the six.

    It was a pleasure to see you men this morning and an honor to lead. Thank you.

    Announcements:

    Convergence Labor Day 7:00 Timberwolf. Let a brother know if you need hotel recommendations or a place to crash ?

    Prayers for the families of Nancy Lopez, OC, Helix and all others in need. You are all in our hearts.

    Summer Tour patches will be available at the Convergence and after. $5. You just had to participate to get one. Finishing is great but the apirtit of the tour is what’s important

    Named shirts – one day left. Get one. They are cool.

  • The Mouse Trap Time Machine

    On a whim, YHC grabbed Twin Team on the Q sheet just a few days earlier (inspired by the Nancy Lopez VQ this week), and put together a very personal VQ that was sure to be memorable.  YHC rolled into the AO 10 minutes early (or maybe at 4:30am according to Rosie, since there’s never good sleep before a VQ), with plenty of time to greet the PAX.

    A total of 16 time-travelling titans showed up in the gloom to hop into the Mouse Trap Time Machine this morning for few glimpses into YHC’s life journey and a good beat down along the way.  This is how it went down:

    Mosey to the blacktop behind the school

    COP:

    • Don Quixotes (x10) – YHC’s Dad was an English teacher
    • Arm Circles (10 little, 5 big) + Reverso  – YHC’s Mom was a Math teacher
    • Hillbillies (x20) – YHC’s family roots are in Georgia and Tennessee

    Mosey across the Baseball field, stop in left field

    THANG #1:  Story: YHC’s grandfather (who passed away 13 years ago, just before YHC’s wedding) was a chemical engineer that built bombs for WWII in Oak Ridge, TN.

    Exercise: 

    • WWIIs (x13)

    Mosey to the front entrance of the stadium

    THANG #2:  Story: YHC’s other grandfather built houses in his retirement, and one special one that he built (and lived in) was 18-sided, on Lake Gaston in NC, where YHC spent many summers jumping off the dock and boathouse and swimming in the lake.

    Exercise: 

    • Carolina Dry Docks (x18) 

    Mosey into the Stadium to the closest end zone

    THANG #3: Story: YHC is from Maryland, and Marylanders love summertime crab feasts.  This was not a crab feast but a crab “beast”. YHC also instructed the PAX that although “hammers” would be used throughout this exercise, for correct MD crab eating form, hammers should only be used for eating the crab legs, and only if absolutely necessary.

    Exercise:  “The Crab Beast”

    • Crab walk the length of the field and back
    • Stop at the 25, 50, 25 yard lines and doing 6×6 American Hammers at each of the 6 spots for a total of 6 x 6 x 6 = 216

    Line up on the goal line

    THANG #4: Story:  After college, YHC did two, 1-year Stints on mission (North Africa, Florida). YHC shared about his mission to share the Gospel of Jesus Christ with college students: that the perfect son of God died for sinners like YHC, and that whoever believes in Him will have eternal life.

    Exercise:  “Mission Sprints”

    • Sprint the length of the field, jog back with hallelujah hands (x2)
    • Al Gore with cross & praying hands for the 6

    Circle Up in the End Zone

    THANG #5:  Story: YHC attended Virginia Tech for undergrad and became a big football fan.  Between 3rd and 4th quarter at VT football games, the tuba section comes onto the field (in the end zone) and plays (and dances) the Hokie Pokey.  

    Exercise: “The Hokie Plankey”

    • Starting from plank position
    • You put your right arm in (right arm high) 
    • You put your right arm out (reach right arm through, under chest)
    • You put your right arm in (right arm high), and you shake it all about
    • You do the “Hokie Plankey” and you turn yourself around (rotate 360 degrees in plank position)
    • That’s what it’s all about!  (clap merkin to finish the verse)
    • Repeat with left arm, right leg, left leg

    Mosey towards bleachers, stopping on the track

    THANG #6:  Story: YHC found love – “she stopped me in my tracks!” – and got married

    Exercise:

    • 1 diamond merkin – for the ring on her finger

    THANG #7:  Story: YHC moved to Chesterfield County (twice!), and started a family (4 kids!)

    Exercise:

    • PAX partnered up
    • One PAX runs the bleachers while the other PAX does exercises (x6)
    • 2 rounds of Box cutters (2 moves)
    • 4 rounds of Little Baby Crunches (4 kids)

    Mosey out of the stadium

    THANG #8:  Story: YHC built a house and moved to Powhatan

    Exercise: “Powhatan Indian Runs”

    • Indigenous people run back to the flag
    • Building number of merkins each turn. (PAX in the back does 1 merkin, runs to the front, and adds another merkin each turn)

    COT:

    Counterama (16 for the VQ!)
    Namearama
    Announcearama (see comments) 

    YHC shared how joining F3 (since first post on April 12, 2019 at Twin Team) has been life-changing, more than just in the area of fitness, but also in the spiritual life.

    YHC shared 1 Timothy 4:7-8 “Train yourself for godliness, for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.” and encouraged the PAX to not only pursue fitness but also care for their souls by pursuing a right relationship with their Creator. 

    YHC took us out in prayer

    NMS:

    It was an honor to lead you men for the first time.  From the beginning, the Q-drenaline was flowing, and it was a great morning in the gloom with 15 of my brothers! (One more fun fact, YHC has 2 sisters, but no brothers – you all are my brothers!)

    “Time Machine” – Rosie was clearly disappointed there wasn’t a hot tub involved.  Maybe YHC will deliver a hot tub in a future Q. (stay tuned)

    “Crab Beast” – After already doing 2 “Beast” workouts this week, 1 at NoToll (Marmaduke) and 1 at SOT (Lab Rat), and after YHC wondered aloud during the SOT workout “what happens if you do a beast 6 days in a row?” (extra evil 6-6-6-6), YHC decided a Beast was needed for the VQ.  If the pain experienced by the PAX in the Crab Beast was any indicator, YHC doesn’t want to find out what happens if you do even more Beasts in the same week. (even if Lab Rat seemed excited about the idea)

    “Hokie Plankey” – While originally planned to happen in “chronological” order, YHC called an audible to do this after the sprints, as the crab walks might have shredded the PAX’s shoulders already.  Also, it was surprisingly difficult to call (sing) while performing the exercises. Likely, the PAX thought YHC was a little ridiculous for this exercise, but YHC was happy to be embarrassed for the sake of a very memorable exercise and showing some Hokie spirit with football season approaching quickly at the end of the month!

    “Powhatan Indian Runs” – YHC was a little sad there wasn’t more time and the PAX only got to 2 merkins.  YHC wanted a longer run with more merkins. Also, YHC overheard some good mumblechatter during the run, something about building a lopsided, sideways house.  YHC wondered if the instructions were unclear (maybe some of the PAX thought that the number of merkins increased with each PAX – in that case the PAX at the end of the line would have to do 16 merkins!)  – too bad YHC didn’t think of that sooner! Regardless, the PAX figured it out and pushed hard to the finish. (right on time!)

    Thanks to Loose Goose for the help while preparing for the VQ and tips on counting right!  

    Thanks to Lab Rat for bringing and offering the Shovel Flag!

    Thanks to all the PAX for your support and for posting in the gloom, and putting in some work!

    Looking forward to getting back on the Q sheet soon!

    See you in the gloom!

  • PSA: Q sheet access

    For anyone who needs access to the Q sheet, you have two options:

    1. Find someone in the F3RVA PAX who has ability to grant access and also knows you and can validate that you are also part of the PAX. But that person a beer (or just ask nicely) and give them your Google username and you will magically receive access.
    2. Click the “request access” link AND then make sure you check the email address associated with your Google login — YHC receives those requests and subsequently sends an email to request some additional information (beyond your hospital name that is likely unfamiliar).

    The reason access is controlled is that the same sheet has personal contact info and emergency contact for much of the PAX. Feel free to reach out with any questions.

    -Loose Goose

  • Stirring the pot

    Exhibit A:

    A number of PAX show up for workout at the appropriate time, but some of said PAX decide to do an alternate workout (e.g. play ultimate rather than run, or do a regular run rather than a speed workout). Said PAX rejoin the group at the end of the workout for the COT.

    Consequence: Said rebellious PAX (YHC included) do not get included in the PAX list or get Big Data credit (or perhaps receive an asterisk that could be removed with burpees).

    Exhibit B:

    A number of PAX “show up” at the workout location, but not at the appropriate time. Said PAX do their own thing and make no effort to return for the COT. In fact the only evidence that they worked out is the presence of their vehicles at the AO.

    Logical Consequence: Said rebellious PAX do not get included in the PAX list or get Big Data credit.

    The real, carefully planned, well-thought out, and clearly described running workout: Runners do 3 loops bordered on three sides by Westmoreland, Commonwealth and Grove. The northernmost cross street was chosen so that the three laps together equaled either 4, 4.5, 5, 5.5, or 6 miles. The goal was to run the first lap in 16 min, the second in 15 min, and the third in 14 min.

    Moleskin. It was hot. It was lonely. YHC ran by himself. Most other PAX did too, due to the small numbers today. Northerners don’t know how to pronounce “Wythe.” It was good to see some huffing and puffing on the third lap. Welcome back to Upchuck, too.

    Commentary. Before Big Data, YHC would just show up to workouts, not caring if attendance was taken or not. He was there for the fitness and the fellowship. But for competitive people like myself, Big Data has turned things into a bit of an attendance competition, and I think it actually takes away from the primary aims of the group. I’ve tried to just ignore it this year, but, uh, apparently I still do care. Big Data also creates some perverse incentives. For example: Really need a rest day to rest your injured calf–Sorry, Big Data is watching. Muscles sore from doing too many Merkins the day before? Sorry, you need to show up for the next workout (A Swirly Q!), to get the credit. Personally, I think it is time to take down big data–it would help us relax and enjoy the more important 3Fs. We’re already competitive enough–why add an extra layer?

  • Abbr

    Advertised a short workout with social. Five made it. Four for 13 minutes of exercises followed by the mosey to Dot’s Back Inn. A fifth met us for the second F. We did well on both ends – our reps and our beverages. Will do it again sometime.

  • Dead men tell no tales

    YHC was welcomed to the gloom by 14 eager warriors on his 

    VQ.  Timberwolf was the setting which worked out great because my nephew loved Wolves and Sharks.  

    Mosey to the bus circle for COP.  It appears YHC had some difficulty counting and will practice that for next time.  Don Quixotes (slow in honor of wilson), Arm circles,LBC’s, Merkens, There may have been some other exercises?

    Mosey back by YHC’s car to pick up my Buddy.  Carry buddy (67lbs. Heavy bag)  to track and start deadman carry. I was originally planning partners could carry Bob but after carrying Bob to the track I made my first audible thinking 2 people are going to struggle here.  Partner up.  Half the PAX runs a lap of track alternating carrying Bob.  The other half does alternating exercises.  5 rounds equals 5 track runs with heavy bag and 5 rounds of exercises.

    Round 1 100 Merkens, 100 LBC’s

    Round 2 100 squats, 100 World War II’s

    Round 3 100 Hello Dollies, 100 Flutter kicks

    Round 4 50 Carolina drydocks and 100 Russian Soldiers.  

    Round 5 100 Squat Jumps and 100 single count mountain climbers

    Numberama, namerama

    Back to flag 1 minute to spare so squats as a group.  

    Announcements:

    I let everyone know the carry was in honor of my sister and nephew. My nephew Kristopher passed away at 28 years old and I was in Ohio this week for funeral.  At 18 months Kristo was diagnosed with cancer.  Heavy rounds of Chemo left his immune system weak which caused spinal meningitis.  He has lived in a mostly vegetative state since.  Doctors gave him 12 months to live.  My sister was not having any of that and nursed and carried  him through 28 years of life.  He lived the best life he could traveling Europe and South America. Swimming with Dolphins and seeing Andres Bocelli every chance he could.  Thanks for the well wishes and thanks to the New Market crew for offering to take my spot if I did not make it back in time.  

    Mousetrap VQ Twin Team tomorrow.  

    Gentleman it has been an honor to share the gloom with you. You can make many excuses not to do this but it is great being around a group who make the choice to do something and start their day with a solid beat down.  I am very grateful to Wilson for dragging my ass here and all of you who inspire me.  BTW this was a great way to slow down Tobit and Doozy.  Beaker said he thought we were going once around.  Marmaduke looking like he was shot out of a cannon every time he grabbed the bag.  I heard Rosie and POG would not give up the bag.  Shout out to Corned Beef for making the Trek from D’ville.  Transfers from Bullseye to Beaker were fun to watch with the 12” height difference.  Herme was quiet in the car, I think the beat down was fierce but had to ask because the Q adrenaline makes it hard to gauge.

    Closed in prayer.  Prayers for Orange Crush and my sister.  YHC took us out.  

    I am sure I missed something and will do even better next time. 

  • Blast from the Past!

    YHC rolled up, parked in the wrong lot, walked over to the guys, and Mudface kindly pointed YHC to where the ST is planted. A total of ten gloom warriors formed up to follow DTH into battle – here’s how we won the day:

    The THANG:

    Mosey to school wall for Warmerama:

    • Donkey Kick-Offs: Sets of 5 DK’s followed by 5s feet on wall – went about 6 rounds

    Mosey to asphalt for COP #1:

    • SSH x20 IC
    • Imperial Squat Walkers x10 IC
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • No Cheat M’s x10 IC
    • Sweat Angels x20 IC

    Mosey to Field for COP #2:

    • DirtyMacDeuce – x4 Sets separated by crossing the space, each set with x3 exercises (chest, legs, core), x12 reps for each exercise
    • Bear crawl to cross 30 yards
    • Exercises: Merkins, Ball Dippers, & WWII’s
    • ABC’s for the SIX

    Mosey a lap around the track to the Playground for COP #3:

    • Partner up for a Ladder: P1 sets pace with descending Pullups while P2 Donkey Kicks on Swings – each partner descends from 7 pullups to 1.
    • Dips for the SIX

    Mosey to field for COP #4:

    • Circle up for Captain Thor In-Cadence
    • x1WW2 then x4 AmHam …escalate 2:8, 3:12, 4:16, 5:20…all the way to 10:40!!!

    Mosey back around track then BTTF:

    • PCMB’s (Prison Cell Merkin Burpees – Burpee with Merkin, followed by Rt knee to Rt elbow, Merkin, Lt knee to Lt elbow, Merkin, recover jump up) …YHC completed x6 then audibled because these suck
    • Flutter Kicks x30 IC
    • APD’s x15 IC

    COT:

    • Counterama #10
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Holy blast from the past Batman! Turns out Trout and I grew up together in Lexington VA and YHC hadn’t set eyes on the man in almost 20 years – but how can you forget that handsome mug! He was also ahead of YHC at VMI. Small world! Glad to have you in F3RVA brother. Solid work from all the men and Chewie today. Glad you appreciated a few fresh exercises in the mix. Always entertaining to have Emoji in the peanut gallery. Thanks to Opus for your hard work partnering up today. Keep headlocking gents!