Category: Richmond, VA

  • 15 is the loneliest number

    Seven of cutest couples from the west and their lonely therapist spent an hour on Saturday working things out.

    After some warmups, we split into two groups. They faced each other and some thought they would be competing against the other group. But instead, they found their match made in Pouncey Track and spent the next 50 minutes getting to know each other better.

    The first session was at the courts and three rounds of partner wheelbarrows with ten derkins. That was followed by a ladder where the partners rotated with burpees while the other watched and did squats. 10/8/6/4/2 burpees. Partners watching commented on form and the lack of communication. I was by myself…

    We then went to the gridiron and got a little kinky with couples partnering with another couple. One couple ran to the sideline and back while the other did booyah merkins. We did this 3 times. I was able to join a threesome so got some action for once.

    We then moseyed to the lower field and I tried to motivate the couples to get closer. It only worked for Piglet and Fireman Ed. Each couple was given the option of a partner carry to the sideline and switch coming back, or run to the sideline and do ten burpees. One couple made the brave choice. No one asked me to carry them.

    Couples need to learn to fight through the storm. We hit the parking lot and did an eye of the storm with the only caveat that the partners needed to stick together and had to decide who would do the 5 burpees in the middle each time. Exercises were mountain climbers, jump squats, HRM, PLTs. Negotiations for burpees were calm and progress was made. I glommed onto another couple. Not sure I was welcome.

    But, now the real couples challenge came. At the front of the school, I broke up some couples so we could do a triple checks. There were no tears but definitely some shock. Triple check was balls to the wall, WW2 and the timer ran around the soccer goal and came back. Three-ways worked best for me today.

    I let the couples all get back together and I led all by myself. There may have been an embrace or two but not for me. We then went back to the Gridiron and did the most popular F3 couples dance: a Dora. 100 merkins, 200 WW2 and then time was called before we could do 300 flutters. I sort of did this by myself.

    But we had 5 minutes to circle up and do flutters, APDs and ended with 14 merkins. Happy Valentines Day!

    We had a FNG Matt who is from Harrisonburg and Piglets brother-in-law. He works in radio construction and is now WKRP. Half the group knew what that was from, the other half has some research to do.

    Frozen Triangle next week!

    Maybe you and me
    Were never meant to be.
    Just maybe think of me
    Once in a while.
    I’m at WKRP in Cincinnati.

  • “This is completely made up isn’t it”…Yes!

    A lucky 13 (including one DR visitor from NOVA) posted to Dogpile this morning for brisk start to their Valentine’s Day Saturday, and an extra serving of Gumbo. This is what was in the pot today (or at least what I can remember)…

    Mosey to the COP circle and around a few times, then circle up for typical COP including various exercises, then off to do our THANG.

    Amphitheater:

    Mosey to the bottom of the steps – almost all the way – down to where the ice was. Make our way back to the top with 3 incline merkins and 3 dips on each step. Luigi killed it and came back for the SIX.

    Al Gore for the Six out by the circle, followed by the Honeymoon Suite of pickle pounders, APDs and Diamond Merkins.

    Carillon:

    Mosey over to the bricks in front of the Carillon for a Triple Check – bear crawl to steps (or to ice) and mosey back. PAX 2 doing merkins, PAX 3 doing Freddie Mercuries

    Hill Work:

    Mosey over the far COP circle and down to the bottom of the hill for some hill work. Jacob’s Ladder starting at the bottom with 1 jump squat, 1 monkey humper, 1 Carolina dry dock and 1 LBC, run up the hill stopping in the middle for 2 of each – to the top for 3, middle – 4, bottom – 5, middle – 6, top – 7, middle – 8, bottom – 9, all the way to the top for 10. Yes – this was complete made up and I appreciate all the feedback.

    Field Work:

    Mosey to the field for 4 corners – 10 HRMs in corner 1, 10 HRMS + 20 deep squats in corner 2, 10 HRMs + 20 squats + 30 2-ct mountain climbers in corner 3, add 40 SSHs in corner 4.

    Regroup at Gomer who was going reverso and Native American Run BTTF.

    3 Minutes of Mary

    Numbers, Names, Announcements (THE Frozen Triangle next Saturday 0600 at Dogpile, and GTE up in NOVA in September – early sign-ups are open), and YHC took us out.

    NMS:

    Great to have a large group. It was looking like only 6 at 5:53, then 9 until about 30 seconds to go and 4 more came in HOT. Personally, I love the #13, but it sure can screw up a bootcamp – no good pairings but we made it work.

    A fair amount of mumblechatter today, but it got quiet during the Triple check. For me the bear crawl to merkin combo was brutal. I don’t think the hill work as a big hit – and I got a lb of sand in my shorts – but hey, we weren’t cold after that.

    Thanks for coming out. Always a great start to the day!

    No More Gumbo For You!

  • Good times at the Tunnel

    Four warriors showed up for some fun and games at Tunnel Vision on Friday morning. Everybody led a round of exercises. Gomer and Handshake engaged in some spirited trash talk and good times were had by all.

    Gomer got us started fast with a flurry of high rep movements.

    Burpees, Mountain climbers, Don Qs, Helicopters JJs, 4-5 different variations of the Murkin, Crunches, Leg lifts, Flutter kicks, and a couple Ab movements Gomer made up on the spot that were tough.

    The group took a jog (soft j) down the hill and through the tunnel where we each paid the Troll Toll (1 burpee for every light in the tunnel).

    Tater led the group through a 4 corners at the tennis courts. 25 Murkins, 25 Dips, 25 Squats, 25 lunges. 5 burpees inbetween each corner.

    Handshake took over and moved the group to the grass bleachers where we did 3 rounds of step ups, dips, and feet elevated murkins. Gomer wasn’t listening and Handshake didn’t like it. The trash talk ensued.

    The group headed back through the Tunnel and paid the toll. Borat led the group to the playground where we did three rounds of 20 step ups, 20 side lunges, and 6 pull ups.

    Finished with a COT and prayer.

  • That’s not my handlebar

    RAMM. No Q on the sheet. No master plan. Just men showing up in the gloom and choosing movement.

    It was decided let’s run towards U of R

    Sippy Cup and Marv headed toward campus to send some good juju toward the Rams.

    Chippendale, YHC and Swiper followed also toward University of Richmond, though we didn’t complete the full stadium loop. Swiper rolled out with us for a bit before dropping back, hope you’re good.

    Saab walk out for a walk, but we saw him running back!

    TYA was the lone biker — no pack, no draft, just grinding solo. Respect.

    One of the best parts of the morning was the conversation with Chippendale. Miles make space for real talk. We covered family, vacations, world travels, stories about his dad, and the complicated, humbling reality of parents aging. It was honest, reflective, and exactly why these runs matter. The miles were slow, the conversation was better.

    Notable moment: As Chippendale and I trailed Marv and Sippy Cup, we noticed a lone stranger standing on a corner. Looked like he was cheering them on… until they passed and he started jogging behind them. Protective instincts engaged. We eased back to keep eyes on it. Situational awareness at its finest. In the end, no incident. No headlines.

    We regrouped and closed out together.

    Praises:

    TYA shared gratitude for all of us showing up and putting in the work. Early mornings don’t happen by accident.

    Prayers:

    For Marv’s wife.

    For Marv’s friend Allison.

    Marv took us out with thoughtful, kind words that grounded the morning in purpose.

  • The Spackle Master

    As the ice of snowmageddon was reaching a melting point of runability…. 3 warriors of the gloom met to hit the streets of Midlo. 4 miles were achieved, no one fell, and we even got in a few hills. Topics of conversation were concerned mostly with the joys of homeownership. Frozen triangle rescheduled for the 21st. SYITG!

  • Bakers Dozen Ruck

    3 Crunchy Champions emerged from the gloom for a freaky Friday Ruck where YHC happened to throw in some arbitrary exercises to the count of 13 reps oyo with the ruck sack.

    Frozen Triangle coming up on the 21st, get some if you missed the first one last weekend.

    Prayers for Choo Choo hip region heals up.

    YHC closed us out. Get after it men! We’re never promised tomorrow.

  • Monkey Humper Salute

    What is Michael Jackson’s favorite AO?  Currahee-hee!

    Here’s where the Pax moonwalked today:

    • Circle behind Godwin and out Maremont right on Raintree
    • L on Falconbridge
    • R on Ridgefield and cross Gaskins onto path
    • L on Boardman
    • L on Rockstone Pl
    • Circle the end and give Hutton’s lady a Monkey Humper Salute
    • Continue back on Rockstone Pl
    • R on Boardman
    • Take path and cross Gaskins onto Ridgefield
    • L on Falconbridge
    • R on Raintree
    • L on Maremont
    • Take the path
    • Back to Godwin and SF

    Numberama, Nameorama, COT

    MOLESKIN

    Welcome Banjo for his first tour of Currahee proper.  His real introduction will be getting lost in Deep Run Park.  Pinto gave us an Irish goodbye as we crossed over Gaskins.  Either Gypsy stood up Blue Moon or there was a miscommunication.  Somehow Handshake knew and went to the Tunnel.  Happy Friday the 13th, look out for crazed machete wielding hockey players.  Tomorrow is Valentine’s Day, make your lady feel real special by buying all the discount flowers and candy on Sunday.

    ANNOUNCEMENTS

    Real Frozen Triangle – 2/21 0600 @DogPile

  • Friday the 13th at the TT Lounge

    A 4-top full of studs rocked out at the Lounge for Friday the 13th and we kept it moving to stay warm. No counting (until COT), lots of mumblechatter, corners were covered, laps were moseyed and plenty of Abs work to prepare for Valentine’s day and Spring Break. Then, it was Last Call for coffee to close out the Lounge. Great work men. Happy Friday.

    Numbers, Names, Prayers…

    No More Gumbo For You! – until Dogpile tomorrow if you are up for it…there is no Lounge at Dogpile.

  • Moving COP

    2 men decided to beat the fart sack and get a workout in this morning. We decided to do a moving COP.

    We moved from entrance to school all the way around the school, stopping at different places to do a COP exercise.

  • Watch That Step

    Two Runners and Four Ruckers went on an exploration trip the check out the retreating glaciers in Rutland and the surrounding neighborhoods.

    The Ruckers left with just 3 but returned 45 minutes later having found a fourth wondering around.

    The Runners decided to check out the side walks between Rutland and Giles and safely navigated some of the still very icy spots. As they came back, YHC noticed that they had extra time, so he decided to guide them into the townhomes next to the YMCA. This loop will end with running down a paved path which was mostly clear. At this point, the pace had picked up quite a bit. They turned down the last sidewalk heading for home. YHC, being the clumsiest runner in F3RVA did something that possibly no runner or walker has ever done along that stretch of sidewalk. There is a step towards the end of the sidewalk, and YHC, not noticing the step, tripped right over it. BAM! stopped with YHC making sure he was okay. YHC will have to wait 24 hours to see what type of shape he was in after the crash. Regardless, the excitement of exploration had ended, and the PAX members slowly jogged back to the VSF or just over 4 miles.

    COP: Numberarama, Name-O-Rama, Announcements, No Idea took us out.

    NMS: Thank you BAM! for helping me get back this morning. Still shocked that with my headlamp, I did not see it. Will never forget its there again. Great seeing Mustang when we returned to the AO.

    Announcements: Frozen Triangle next weekend

    Gotta Run!

    Phonics