Category: Richmond, VA

  • ;

    Four of us posted for last night’s Punisher. Prior to the workout, the Q sheet showed ; as the leader for the evening but, alas, ; never showed. We went at it hot potato-style. Lockjaw with the lead, starting with the COP – 20 x SSHs, 10 x DQs, 10 x Helicopters, 10 x Russian Soldiers – what did I miss Lockjaw.

    To the wall as the anchor point for a Triple Check with Donkey Kicks, Elbow Planks, and a mosey to Laburnum Avenue and back to the school.

    Move to the grass for Partner Leg Tosses. Partner up with three rounds of 20 reps each.

    Around the school to the blacktop for counterclockwise Four Corners. Ten Merkins at corner 1. Ten Wide-Grip Merkins and 20 Monkey Humpers at corner 2. Ten Hand-Release Merkins, 20 Monkey Humpers, and 30 American Hammers (two count) at corner 3. Ten Diamond Merkins, 20 Monkey Humpers, 30 American Hammers, and 40 Box Cutters. Lockjaw tags Chum Bucket while suggesting we could work our way back around the corners, so we did that. Drop Merkins at corner 5, Monkey Humpers at corner 6, American Hammers at corner 7, and finish with just Box Cutters at corner 8.

    Mosey back around to the front yard for Jack Webb with Chaser. Rolled this out at GridIron not long ago. Begin with 1 Merkin, 4 Overhead Presses, and add 8 Small Arm Circles (either way). Add 1 Merkin, 4 more Presses, and 8 more Arm Circles in round 2. Maintain 1:4:8 ratio up to 10:40:80.

    Back to the school wall for 10 Squats in cadence followed by 30 second People’s Chair. Ten Squats again with 30 seconds of Chair with right leg up. Finish with ten and 30 seconds with left leg up.

    Square up on the ground nearby for stretching then return to the parking lot for COT and Lockjaw took us out.

    Nice work guys. Have a great week.

  • Cumulative Effect

    March has commenced for YHC with a faithful four posting at HBR.  A simple Q and and stellar PAX saw it go down like this:

    • Mosey to the football field for COP
      • 25 SSH
      • 15 Russian soldiers
      • 10 DQ
      • 15 helicopters
      • 10 2x Suzanne Somers, each leg
      • 25 2x LBC
    • Cumulative beast with
      • 216 HRM
      • 180 WWII sit-ups
      • 144 2x flutter kicks
      • 108 2x crab cakes
      • 72 monkey humpers
      • 36 burpees
    • Mosey to the parking lot for COT with YHC taking us out

    Great work by the PAX today.  It was not an overly creative Q, but it served its purpose.  YHC came home with dirt and grass shavings in every crevice of his body. Probation was dressed for the ladies with his smedium F3 shirt that exposes navel. Hence, Handshake fled the jurisdiction before we were done, or at least that is my story.

    APDs going out to many of the HBR PAX who have been MIA.  The weather has been getting warm, so it is time for everyone to start getting ready for summer. 

    God is good all of the time!

    Attila

  • We can finally trust Google Maps again!

    Seven men converged onto the grounds of Atlee High School on this Super Tuesday for a beatdown that went something like this.

    COP

    • SSH – 20 IC
    • Arm Circles – 10 small, 5 big IC, Reverso
    • Don Quixotes – 10 IC
    • Step Back Lunges alternating legs – 20 IC
    • Merkins – 10 IC
    • Foot to Hand Mountain Climbers – 10 IC
    • Angled Knee Bends – 10 IC
    • LBCs – 25 IC
    • One Legged APD (One leg on ground while other is raised parallel to other)- 15 IC, Switch Legs
    • Roselitas – 15 IC

    Mosey to Parking Lot

    Chutes and Ladders – Run 2 islands to do exercise, then run back one and run 2 islands again to repeat exercise.

    • Round 1 – 5 Merkins (Used both right and left side islands)
    • Round 2 – 5 Berpees (Only used left side islands)

    Mosey to Pull-up Bars

    Bulkhead Pull-up Special

    • One Pull-up followed by 2 Merkins
    • Two Pull-ups followed by 4 Merkins
    • Three Pull-ups followed by 6 Merkins
    • Continue until reaching 11 Pull-ups and 22 Merkins

    Mosey to VSF for 2 Minutes of Mary

    • Freddie Mercuries – 20 IC
    • American Hammers – 15 IC
    • Six Inches – Hold for 30 count

    COT

    Name-o-Rama, Number-o-Rama, Announcements, YHC took us out.

    NMS

    What a great day to be leading such a fine group of men. The weather was close to perfect for this early March workout.

    Welcome Chew Toy from F3 The Capital/Annapolis. All of us were relieved to here that Google Maps brought him to Atlee High School instead of Hanover High School which occurred many times to 2019 Summer Tourists. It was also great seeing Offshore as he checks another AO off of his Winter Tour.

    Announcements

    • There is an upcoming convergence in for F3 The Capital. Spit will share the date and location on Twitter when he gets the information.

    Gotta Run!

    Phonics



  • The thing about Starfish…..

    The thing about Starfish…..

    20 Redwoods gathered at the best fields in SOJ to check out another stop on YHC’s belated winter tour. Little did the Pax realize this morning included biology lesson on Ariel’s favorite echinoderm. Just as Rosie wrapped up some pre-No Toll miles, the clock stuck go-time and the PAX were off.

    COP

    Mosey the long route to the center of the soccer fields, circle up.

    SSHs, DQs at Wilson’s pace, Imperial Walkers, Tempo Squats, Helicopters, Mountain Climbers, LBCs. Warm? Let’s boogie.

    THE THANG

    Exercise I – Mega Giant Star Fish

    Corner I – 15 merkins, Corner II – 20 monkey humpers, Corner III – 25 two count flutter kicks, Corner IV – 30 jump squats, Tip (bleachers) – 35 reverse crunches, 5 burpees in the center of the field after each station. algore for the six

    Exercise II – Triple Check

    Mosey to this sideline. Pace Car – Sideline to sideline run, others – pickle pounders, WWIIs. Plankarama for the six

    Exercise III – Merkin and Lunge Parking Space Ladders

    Merkin – bear crawl space to space, merkins up to 10, mosey to the opposite side of the lot

    Lunge – lunge two space, squats up to 10, algore for the six

    Exercise IV – Modified Mega Starfish

    Same stations, same exercises, only 10 reps per station, 1 burpee after stations. Plankarama for the six (thanks Rosie!)

    MARY – Flutterkicks, Rosalitas, Hello Dollies, Alabama Prom Dates

    Numberama, Namerama, YHC took us out.

    See Nancy Lopez, Wilson and Slack about ForeTheCause. SOJ Jorts are required. Converted Bibbed overalls for bonus points.

    Please lift up those named and unnamed.

    Some words for the day:

    “Own your choices, especially the ones you avoid. Everything begins with choices. You could easily brush that off as something you’ve heard before. Most people do and that’s why they stay stuck in ruts they don’t want to be in. They’re unwilling to make the choices that would get them out and move them in the direction they want. Be aware of the self choices you’re willing to make and the choices you’re not willing to make. Own both and act with confidence. Be willing to make any choice you need to take to get you where you want. Because if you won’t do that, what are you really doing?”

    Perfect temps this morning. Enjoyed it fellas and have a great one! SYITG.

  • Insert Title Here

    Sixteen Spider Run Stalwarts + 1 that was feeling the Bern gathered in the balmy 49° gloom for some hill fun. After the expected northern aggression’s comments about long sleeve attire, YHC declared our routes and off we went.

    map

    The Route
    – Long way around the lake
    – Across the bridge and up the hill by the baseball field
    – Down the parking lot to College

    4s
    – Cut through fraternity row and take a right on Hampshire
    – Hampshire turns to Horsepen and ascend all the way to Patterson
    – Right on Patterson then right on St Christopher
    – Straight across to Tapoan, not Towana
    – Meander by the golf course back to the start

    5s
    – Left on College
    – Right on University
    – Right on Wood
    – Quick left on Lakewood then right on Wood
    – Right on Baldwin
    – Baldwin turns to Hampshire then follow the 4 route

    6s
    – Stay on College all the way to Club Vista and take a right
    – Right on Westham
    – Right on Baldwin
    – Cross Wood and stay on Baldwin then follow the 4 route

    Numberama, Names, then start searching for Posh.

    Moleskin
    Phenomenal morning for a run this morning. Pre/post run mumblechatter was at an all-time high. So high that YHC couldn’t decide on an appropriate backblast title. Therefore, I have listed a few suggestions below. Rather than comment on the backblast (which no one will do anyway), offer an alternative title. It’s like a haiku without the haiku!

    Posh Finds His Way Home
    Hitchhiking on the Snowbank
    Sufferin’ Succotash
    This Run Sucks
    I’m Bored So I Guess I’ll Go Vote
    Marv Wins a Bet
    I Said the Long Way Around the Lake

    Announcement
    HDHH the 18th which is a day before the 19th. Just sayin.

    Splinter says sayonara!

  • Bear with me… it’s been a while

    A fantastic PAX of Four won the war against the Monday morning fartsack as YHC made the first return to Batteau since the last tour. A relatively unknown Gloom with City of Richmond’s maintenance on street lights added up to a few obstacles in the dark.

    Just as Oyster emerged from his vehicle the clock struck “Go Time” and the PAX were off.

    COP

    Money to the pickle ball courts, avoid the cliff YHC nearly Took the PAX off

    F3 Welcome, Disclaimer (including one about YHC’s hiatus from this AO)

    SSHs, DQs, Russian Soldiers, Imperial Walkers, Helicopters, Merkins. Warm? Let’s Boogie.

    The Thang

    Exercise I – Hot Box Lindsays

    Mosey through the valley and back up to the SOJ Farmers Market Activities Hut. Grab a picnic table.

    3 rounds – 10 merkins, 20 step ups, 30 reverse crunches. Run to and from the stone chimney. algore for the six

    Exercise II – Touch a Tree

    Partner Up – 3 trees, 3 rounds

    Round 1 – LBCs, Round 2 – Lt Dans, Round 3- Alabama PromDates

    Mid Beatdown MARY

    rounds of flutter kicks, rosalitas, hello dollies and alabama prom dates

    Exercise III – Merkins/Lunge Ladders

    Mosey back down and up the valley to the pickle ball courts. pick a square

    Merkin Ladder – Bear crawl, side crawl, back bear crawl, merkins up to 5

    Lunge Ladders – lunge forward, side lunges, reverse lunges, 5 down to one squats

    Exercise IV – Mini Merkincide

    Mosey to the tennis courts. 10 merkins at each line on the court. Run down and back.

    LBCs until the final bell.

    Numberama, Namerama, YHC took us out.

    Lift those up named and unnamed this morning.

    Some words from a daily devotional on the theme of “It’s Go Time”

    Look back 12 . . . 18 . . . 24 months. What should you have started doing then so you’d be closer to what you want now? There’s always something.

    Now forget it because it’s done, but keep the lesson with you. You have new decisions to make. Future moments depend on these moments.

    What are you waiting for? Get started today.

    Felt great to get back in the gloom after a few weeks away due to a tweaked back. Near perfect conditions for a late winter time beatdown. Enjoyed it fellas! SYITG.

  • Old 100 Reprise

    10 gentlemen of the gloom (GOG) gathered in the dark to start a new week in the right way. Having noticed that there was no Q at 5am, YHC signed up and quickly scribbled a wienke to reprise a favorite from last summer. Here’s what happened:

    COP: SSH // Helicopters // DQs // LBCs // Crabcakes // Merkins // Plank to Elbow Plank Program. Mosey to back parking lot of Third Church.

    OLD 100:

    • 100 Squats. Run a lap around the church. Wait for the Pax.
    • 90 2x Flutter Kick. Run a lap, etc.
    • 80 2x Mountain Climbers. Run a lap
    • 70 WW2s. Run a lap
    • 60 Dips. Run a lap
    • 50 LBCs. Run a lap
    • 40 Merkins. Run a lap
    • 30 Lieutenant Dans. Run a lap
    • 20 Donkey Kicks. Run a lap
    • 10 Burpees. Run a lap.

    After last lap, we worked back up the ladder, cutting number of exercises in half and eliminating the lap. Got up to WW2s and then ran out of time.

    COT: Numberama, Namerama, Prayers for DTH and family as they travel and for the day ahead.

    NMS: Great group today and great mumble chatter. Welcome back Fireman Ed- glad to see your ankle’s strong again! Have a great day guys, live to serve.

  • Running into March

    Both Wilson and POG showed with FNGs, to be named at a later bootcamp.

    Run/Walk group got their strong 4 miles.

    Fast group blazed a 6 plus effort today, as did the not so fast group coming in a few minutes behind. Strong work by all and great to see the high numbers on a Sunday morning. Great start to the month of March!!

    Spread some love today folks!

    Duke

  • Gridiron VQ

    14 excitable gents came out on leap day to make themselves better.

    Short Mosey

    COP — SSH, Merkins, sumo squats, helicopters, DQ’s, hackeysackers, tabletops, crabcakes, arm circles

    Escalator activity. The timer does 15 KB Swings, then runs to the back of the line when everyone else moves forward. Other exercises included flutterkicks, lbc’s, ww2’s, mountain climbers, monkey humpers, rotating merkins, jump rope (not imaginary) and maybe a few others…

    Head to the pickleball courts for two rounds of four corners.
    1) 10 diamond merkins
    2)20 WW2
    3) 30 AM ham
    4) 40 SSH

    2nd round
    40 regular merkins
    30 WW2
    20 Am ham
    10 SSH

    Leave the pickleball courts and go to the icy field for 10 minutes of burpees
    Pick a number between 6 and 10 burpees — complete that many in a minute. The rest of the time is rest time if you finish early. Repeato till we got to 10 times around on this. Thanks to Attilla for being the timekeeper on this one.

    Dora leap year style ==
    bear crawl the little hill whilst partners complete
    122 merkins, 122 ww2, 122 squats

    Back to the flag for a few minutes of yoga with Jville!

    Numbers, Names, YHC took us out

    Fun time with a very cool crowd. Good to see some faces YHC hasn’t seen in a while. Will definitely be back some point soon! Sorry for missing breakfast — late night last night — had to catch up on sleep.

    Peace,
    Opus



  • DTH #75, Leap Year, & Bon Voyage Q

    A hearty band of 31 Lords-a-Leaping posted to Dogpile this morning for a Trifecta Celebration of DTH’s 75th Q, Leap Year, and DTH departing for the Mission Field. Here’s how the finest PAX in all of F3 Nation gave the pain train tour to our visiting Nantan:

    The THANG:

    Mosey to Amphitheater for COP #1:

    • Welcome & F3 Disclaimer
    • Flutter Kicks x75 IC (Celebrating DTH’s 75th Q since Jan 19th 2019)
    • DQ’s x10 IC
    • Nancy Kerrigans x10 Each Side IC
    • Hairy Rockettes x10 IC
    • Copperhead Squats x10 IC
    • Hitchhikers x10 OYO
    • Freddie M’s x20 IC

    HAPPY LEAP YEAR!

    • Escape the Amphitheater with x2 Box Jumps each step 
    • Plankorama for the SIX

    Mosey to Carillon Field for COP #2:

    • LEAP (Broad Jump) width of Field
    • Complete x29 Mtn Climbers (2-ct)
    • LEAP back to start
    • Complete x29 Am Hammers (2-ct)
    • Round 2 – Bunny Hop Across & Back with same exercises 
    • Round 3 – Partner up to Leap Frog with same exercises

    Mosey to the end of Carillon Field & then AYG Sprint 120 Yards back to the other end.

    Mosey to the Rusty Cage for COP #3:

    • x27 PullUps (Flight Hours to PNG)
    • x45 Jerkins (Days serving in Hospital)
    • DREDD served Mary for the SIX

    Mosey down for Pipe Loop for COP #4:

    • Triple Check:
    • P1 & P2 – PLT’s
    • P3 – Loop Run
    • UPCHUCK served Mary for the SIX

    Mosey around to Bernie Hill for COP #5:

    • x5 Burpees
    • Bernie Sanders half way up hill
    • x5 Burpees
    • Bear Crawl rest of way to Brick House
    • x5 Burpees
    • Front runners go back to bring in the SIX with Lunges
    • MARMADUKE served Mary for the SIX

    Mosey BTTF for COT:

    • Counterama # 31
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Dear F3RVA PAX, what a treat it was to celebrate YHC’s 75th Q with you, and no less than on the eve of departure for the mission field. YHC had a lot of emotions this morning, but bursting with Pride rose to the top – what an honor it was to show off the fittest, funniest, and finest PAX in all the land to our very own F3 Nation Nantan. YHC will miss you guys while serving abroad! Shoutout and thanks to Marmaduke, Upchuck, and Dredd for serving some Mary this morning while awaiting the SIX. Enjoyed partnering up with Ollivander and Dredd for the PipeLoop TripleCheck. Not sure how they do PLT’s at Corporate, but Dredd was duly impressed and smoked completing them F3RVA-style.  Keep headlocking and posting fellas – the workouts wont get easier but you WILL get stronger! SYITG, DTH