Category: Richmond, VA

  • The Beast has risen

    3 men showed up this cloudy morning for a quarantine Daville Saturday workout.

    • COP
      • SSH x 20
      • Imperial Walkers x 10
      • Russian Soldiers x 10
      • Helicopters x 10
      • Don Quixotes x 10
      • Shoulder Taps x 10
      • ‘Merkins x 10
      • LBCs x 20
      • Alternating Lunges x 10
    • 1 mile run on the side service road
    • Return to the main parking lot for a rising Beast routine. 6 rounds of 6 exercises, 6 sets and 6 reps each set. The PAX will run the length of the parking lot stopping at 6 parking rows to do an exercise.
      • Round 1 – ‘Merkins
      • Round 2 – ‘Merkins + Squats
      • Round 3 – ‘Merkins + Squats + American Hammers
      • Round 4 – ‘Merkins + Squats + AHs + Mountain Climbers
      • Round 5 – ‘Merkins + Squats + AHs + MCs + LBCs
      • Round 6 – ‘Merkins + Squats + AHs + MCs + LBCs + Burpees
    • Triple Check
      • Partner 1 does dips on the stone bench by the main parking lot entrance.
      • Partner 2 does the Butkus
      • Partner 3 runs the width of the main parking lot
    • Numberama, namerama, Helix took us out.
    • Notes:
      • After last week’s beatdown, YHC wanted to bring a workout that would match it. The Beast is challenging by itself but it was a killer when you add ladders to it.
      • Note to self – don’t try to keep up with Helix and Phonics.
      • Great work gents!

  • TRON: Going Digital Part Deaux

    TRON: Going Digital Part Deaux

    Starting Monday the 20th at 5:30am there will be a second weekly virtual AO. This way there will be Monday and Wednesday virtual options. TRON will be held live from inside the computer (or phone). YHC will be Q to start out with. All PAX are welcome. Bring a coupon if you have one.

    After going to several virtual beat downs, YHC feels going digital can be less complicated or daunting than it might seem. Also excited to bring a few new or less used exercises to the routine.

    This is easy to do with a laptop, tablet or smartphone. I’ve done laptop and phone and both worked pretty well.

    Info to join in is below. SYITG!

    Boberry is inviting you to a scheduled Zoom meeting:

    Zoom meeting ID is: 822-7005-7337. The password will be posted to Slack (or message YHC or Offshore).

  • When will Carillon reopen?

    14 Fleet Footed Stallions gathered in responsible and socially distanced groups for a great run on a cool spring morning to the Carillon.

    • 4mi – East on Grove, Right on Auburn, left on Cary for 10 yd, right on McCloy to Douglasdale, right on Portland, Left on Dover
    • 5 mi – East on Grove, Right at Boulevard, Carillon, left on Douglasdale, right on Portland, Left on Dover, Right on Canterbury, left on Cambridge, right on Berkshire to Commonwealth.
    • 6mi – East on Grove, Right at Robinson, up diagonal to Trafford, Carillon, left on Douglasdale, right on Portland, Left on Dover, Right on Locke, right on Cary, left on Commonwealth
    • 8mi – Grove to Oak, Hillcrest, Charmian, Lock, Dover, Portland, Douglasdale, Boulevard, Grove
    • Saab – 10 mi

    TYA gave us the message – reach out, help out

    Bone Thugs Hardway 5k 4/24 @ RAMM

    West End Running AO 4/24 5:30a at Godwin HS.

    Get some

  • Friday Runs

    3 RUNNERS AND 1 PUP HIT THE STREETS OF NEW MARKET THIS MORNING. POG, HONEYMOON AND ANNIE GOT 5 PLUS, DUKE GOT 4 PLUS. HAVE AGRETA WEEKEND BOYS!

    DUKE

  • Psych

    Three PAX joined up to embrace a Friday morning workout at Twin Team. Here’s how it went:

    One mile mosey around high school across Robious and up the path to the turnaround below Twin Team. COP – Don Q, SSH, squats, merkins, LBCs, flutters.

    Mosey back to elementary school, locate hill (thanks Doozy), jacobs ladder – bear crawl up hill and burpees up to 6.

    Mosey to bus loop – 11s. WWIIs and merkins.

    Circle up for ab work – reverse crunches, rosalitas, dolly P, plank dips.

    Great job guys, good to get the blood flowing this morning. Title was derived after a plan to run the Jacobs ladder up Twin Team, being YHC’s first Q at Twin Team, but instead departing the area after the COP. Stories were heralded of previous workouts utilizing the hill – suicides and Sisyphuses. Not today men. Appreciate the PAX following YHC around as I familiarized myself with various areas at the school.

    Prayers and thoughts to Doozy’s family and MIL.

    -Singer

  • Man Hole with a few Blocks!

    5 gathered for a cold spring morning in the New Market! Started with normal activities and ended up running to the back of the hood. Once we got back to the back part of the hood we ran Man hole cover burpees. After first round we found some blocks to use for curls and other creative activities while each person ran an out and back. Wilson hurt his calf and I broke my block! Back to the front of the hood but 2 pushups at every man hole until your back. Finished with little marry. Good work and hopefully the calf injury will not keep WIlson out………

  • It’s the loneliest number since the number one

    Must have been too cold for the Davillians this morning. Oh well — let’s mosey.

    1 mile mosey

    COP — arm circles, hip circles, merkins, dirty dogs, plank jacks, freddies, v-ups

    Penny Nickel Dime Quarter
    4 corners where the PAX waits one at a time for the 1st person to complete the first exercise then the next person takes off and follows until all are done.
    1 — burpee
    5 — big crunches
    10 — diamond merkins
    25 — split jacks

    repeato 6 times

    Quarter, Half Dollar, 3 quarters, Dollar bill
    same concept.
    25 merkins
    50 mountain climbers
    75 LBC’s
    100 SSH

    Almost made it through twice — got up to about 60ish SSH

    Names, Numbers, Announcements

    YHC wants to thank Trout for showing up the past two days. Otherwise, YHC would have had to talk to himself the whole time. Pretty uninteresting. SYITG!!

  • Two can be as bad as one

    Two guys showed up to stay healthy and challenge each other.

    COP — YHC is a little foggy on this — dirty dogs, helicopters, etc.

    Head to the courtyard for a little 5, 10 , 15, 20

    Run to each corner and complete 5 10 15 and 20 of the following exercises
    merkins, split jacks, ww2’s, mountain climbers, werkins

    Run a mile

    bball court — 5 burpees, bear crawl do 10 dips, crawl bear back. repeato

    YHC and Trout had great convo today! Missed seeing everyone. Blessings on the F3 family

  • What’s in a name?

    So two gathered for a slightly chilly but not snowing beat down and this is what happened

    5:28 and YHC was thinking this was going to be a solo workout but with seconds to spare Snuff came riding up to the rescue.

    Mosey to DTH’s favorite stating point for a COP at the bottom of the hill

    DQ’s, Helicopters, Cherry Pickers, Imperial walkers, Copperhead Squats, Snake Bite and Man killers

    Mosey 15 feet to the first light pole Run the light poles increasing burpees at each pole for ten poles

    mosey to front of school for a double check

    partner 1 American Hammers, partner 2 run the islands repeat with different exercises X3, Sugar Sticks, Rosalitas.

    Mosey to the back of the school to the student sitting area for 11’s

    Box jump up 10 LBC’s at the top, box jump down 1 plank jacks at the bottom

    Mosey back to the front find 10 parking spaces for parking lot merkins

    Bear crawl and merkins up to ten Crab walk and American hammers down by two’s to twenty

    Back to the flag number / names YHC took us out

    NMS: At 5:28 this morning YHC was wondering how he would do this beat down if nobody else showed up. Snuff came to my rescue without a minute to spare. Mid workout YHC asked Snuff how he got the name (YHC assuming it had something to do with tobacco) and was caught off guard by the fact that he is a video editor. Once Snuff assured me that he is not part of the porn industry, YHC was able to regroup and move on.

  • Whats the most important thing about telling a good joke?

    9 gentlemen gathered to celebrate the last cool spring morning. Here is how it went down more or less

    Mosey around MM; COP

    • Don Quixote x 10
    • Imperial Walker x 10
    • Arm circles 3×15 + 4 = 49
    • SSH x 20
    • WW2 x10
    • Big Boy Situp x10 (incl stand up at top of exercise)
    • LBC x20
    • Grass Angel x10
    • Australian Grass Angel x10
    • Surfer Merkin x10, swimming while down
    • 8 count Superman + Hulk Hogan Merkin x10 – Gomer-kin?
    • Plank Arm Circles each side x 15
    • LBC x20
    • Alabama Prom Second Date (Decline ABD) x10 tight glutes
    • Decline Pickle Pounder x10

    5:55!

    Triple check BTTW, Run + 5 Pull Up, Dips

    Oak Tree 11s Monkey Humper, V up

    BTTF the long way – 20 Flutter Kicks

    YHC took us out

    NMS –

    New Running AO Fridays 5:30a Godwin HS Bus Loop starting 4/24/20

    Get Some!