3 PAX out of breakfast club, with regulars on vacation. Good times there and back. Does Qíng an Extra credit AO outside of normal region fulfill the extra credit Q nano-region challenge? One is left to ponder these things while waiting for others to arrive until Handshake pulled in.
Glad for the company of Phonics and Handshake.
Two dozen PAX + 1 FNG were not on vacation yet and were hoping to get some pickle pounder practice in at Dogpile. We did that and sweated through the gloom:
COP: Imaginary JumpRope, Don Qs, Imperial Walkers, Merkins, Flutterkicks, Scorpion Kicks.
Rusty Cage for Triple Check: Burp-Ups, Reverse Crunches, & run to hydrant + 2 burpees. Head down Pipe loop: 3 sets of Boxing Roaches, starting at 25 then increase by 5 next 2 sets.
Partner up – 1st pax runs to pole & does HRMs until other partner gets their via Bear Crawl. Switch. Repeato but change to Crab Walk, then Bunny hop. Mosey to field at bottom of Rugby: 3 sets of 25 PLTs.
Run up Rugby to Carillon field: wheelbarrow across & back twice. Then circle up in field for 5 min of Mary: American Hammers, Heels2Heaven, Freddy Mercurys. Back to flag, 1 min to spare so LBCs. Several sets of Pickle pounders were interspersed throughout the beatdown, to the enjoyment of many.
NMS: Sweaty morning for Dogpile, ample humidity. Welcome FNG Butterfly. YHC almost forgot he had this Dogpile Q since you have to sign up for this Q 2 months in advance. Luckily some unnamed Breakfast Club loyalists reminded him he had the Q.
Some PAX were upset we didn’t spend much time on the Pipe loop. Instead we used the paved hill. There we discoverd Posh can Bear Crawl like a champ. The field at the bottom of Rugby has lush grass and is bigger than it looks. Definitely needs more attention. The PAX got the attention of the group of lady walkers headed down the hill. They quickly went away as we did a longer set of Pickle Pounders.
Good to see Kryptonite out for a 2nd Dogpile and Butterfly put very solid work. A lot of regulars out of town this morning so great to still see 25 out in the Gloom. Plenty of Ab & core work this morning for those PAX headed out to the beach this week.
10 strong for the Murph today….with 1 FNG!
Mossy to the main playground = 1mile
10 rounds of the below with each round consisting of the following exercises.
• 10 pullups
• 20 Merkins
• 30 squats
After we completed the 10 rounds we headed back to the parking lot = 1 mile
COT, Name-a-rama, Number-rama
Good work today by all!! Welcome Smokey and nice job on the Murph for your first post!
Props to Rosie for running to and from the Murph.
11 regulars and one FNG hit the Anvil, this is what went down
COP
The Thing
Split into two teams of 6. One member from each team goes to a station and begins doing the exercises at that station until they are relived by the team member from the last station. This goes on until all team members are back to the station they started at. Whoever gets this done first wins
Announcements
Numberama
Namearama
No Idea took us out
NMS
It has been a month since the Anvil opened up and YHC wanted to touch back on some of the things that have been done in that time. the thinking was that it would be a relay race and looked really good on paper. So the call went out to gather the required number for the PAX (oddly enough the threat of a Murph actually brought more people to the AO). It went …ok, some changes need to be made before it come back out again.
Welcome to Speed Racer, he and the entire PAX made a strong showing and crushed the workout.
As always it was an honor to lead
Independence Day Convergence on July 4th at 7:00am!
Location: Tredegar Iron Works/Belle Isle parking lot!
Style: Hot Potato (get something in mind in case you get called on)
Bring an FNG!
See You In The Gloom!
Here were the options for the 35 studs that came out for Fudd’s last Q before he heads to big sky country on Sunday:
Meet back at the VSF at 6:15 for Numberama, Namerama, and COT with a touching and much appreciated prayer from Bodos to take us out.
NMS
YHC decided yesterday that he wanted to have fun at his last Q, and there aren’t many workouts that are more fun than Ultimate Frisbee. Today’s game did not disappoint, despite the fact that Lab Rat showed up with his team already picked and all wearing white shirts…..was it a coincidence that all of his teammates were tall, skinny, and fast as greased lightning??! So it was the white shirts vs. the colored shirts and the final score was 12-7. HOWEVER, the colored shirts did win the only time period that really counted (per the Q), the 3rd period, by a score of 2-0.
Not sure of all of the running routes today but Vinny and some of the other early risers did 7.5 miles. Well done fellas! YHC would have considered biking today but my road bike is already in CO. For those of you willing to travel to Denver (direct roundtrip flights are about $450 on United from RIC or like $100 round trip from DCA), YHC has a sweet guest suite that you are welcome to stay in with killer mtb trails right outside my front door and the front range about a 20 min. drive away.
Thanks for posting to my final workout today fellas, and for all the memories over the last 5 years. It’s been one hell of a ride. If you start tearing up thinking of RVA with no more Fudd, console yourself with the knowledge that I will be back…….
See you in the gloom.
2 posted.
2 ran.
5 miles.
21 of Richmond’s finest posted in the hot and sticky gloom to what will be YHC’s last 45MOM Q for quite a while. For those of you that didn’t know, YHC is moving to Colorado this weekend for good. Dubbed by TYA as “the longest goodbye in the history of mankind”, YHC wanted to end things where he started……at 45MOM. YHC’s first every F3 workout was at 45 MOM on a Thursdy in October 2014. The exact date escapes me……do Big Data’s records go back that long? Orville was the Q that day and it was quite a beat down. YHC’s goal was to duplicate that workout to the best of his memory (with some slight modifications), and here’s how it went down:
Start of the Merkin timer: Slurpee set his watch on timer mode to go off every 5 minutes. Throughout the workout, the PAX stopped whatever they were doing every 5 minutes to do merkins in cadence, the number of which would depend on the Q. We did 15 reps the first three sets, which really equals 30 merkins if they were OYO, and then 10 reps the rest of the sets until the last one, during which we did 15. Total count for the workout was 120 (240 if they were OYO).
Indigenous people’s run south to Cary St., turning right and then right again to go around the field, then circle up in the grass for COP. Everything was in cadence:
Line up along the baseline on the west side of the field for Leapfrog: partner up with someone of similar size. The first man gets down on the ground in a ball on his knees and the 2nd man leapfrog’s over his back. Do this across the field to the East side.
Tunnel of Love back across the field to the West side.
11’s across the field from West to East and back. Exercises were Burpees and Tron Squats. Shortened the width of the field to halfway around 6:08 and called an audible when the clock got to 6:13 to mosey back to the flag. One final set of merkins at 6:15 and then numberama, namerama, and YHC took us out.
NMS:
YHC had more planned for today’s beatdown but was not able to accomplish it all. Everything seemed to take longer today than YHC anticipated and I’m not sure why? The field seemed wider than I remembered, and that allowed the PAX to get in an extra long portion of the the Tunnel of Love. Perhaps the merkin timer was to blame? Regardless of the reason, the PAX gave it all they had out there, and YHC was proud to lead this fine group of men one last time. When the Tunnel of Love was announced, YHC reminded the PAX that he was the first to bring that exercise to RVA, and Rosie mentioned how much he enjoyed it and how he hoped YHC would be taking that to Colorado with me to share with the PAX in Denver. Don’t worry Rosie……the PAX of F3Denver will be enjoying the Tunnel of Love very soon. 😉
Kudos and TCLAPS to the entire PAX for leaving it all on the field today. The merkin timer was a smoker, especially when it went off while doing burpees during 11’s. Big thanks to Slurpee for serving as official timer.
The PAX of F3RVA has meant more to YHC than I can express, either in the spoken or written word. I will certainly miss you guys, but hopefully you’ll see me again as we still have family in town and will be visiting periodically. Until then, Fudd bids you all Vaya con Dios.
Announcements:
YHC arrived early only to find the Forge AO already teaming with Summer Tourists and FNG’s. All together 18 veterans and 3 FNG’s paid homage to another glorious sunrise in the best way we know how…
The THANG:
Mosey down to 2nd parking lot for COP #1:
Mosey down to Handicap Rails for COP #2:
Mosey to Grassy Knolls for COP #3:
Mosey to front of Middle School for COP #4:
Mosey to Amphitheater for COP #5:
Mosey Back to Flag:
COT:
YHC showed up super early for this one and waited for someone else to take on the kettlebell challenge today. No one did, so YHC went for a run that went something like this. Run South on Pump for as long as the sidewalk allowed. Take some side jaunts into various neighborhoods to get to 4 miles.
See ya in the gloom!