The Wednesday June 19th Roller Coaster hill run will launch from the parking lot behind Palani Drive (401 Libbie Avenue). We will meet in the parking lot and have a hard start at 6PM. We will then run up and down some nearby hills and then retreat back to Palani Drive for HDHH! If you cannot make the run, please join us at the restaurant. Runners should be back by 6:45PM or so. There is outdoor seating at Palani Drive, which will be key for those that do not smell the best after a run. This will be good training for BRR 2019 (the running part and the beer drinking part afterwards.) Also, you can check off TWO SUMMER TOUR ITEMS from your SUMMER TOUR list, one of which is EXTRA CREDIT! See ya there!
Category: Richmond, VA
-
A tribute to Sarah
16 stalwarts posted on a drizzly Thursday morning…oops sorry, it was 70 and sunny.
The Thang.
Mosey to bus circle. COP with SSH, Don Quixote, Freddy Mercury, and Imperial Walkers, Curb calls with incline and decline merkins, up to 7, repeat 7 and back down. Partner up for 1k5k, 100 merkins, 200 jump squats, 300 WWII setups, 400 flutter kicks. Partner runs the bus loop, when you hit WWII 2 loops and for the flutter kicks, run backwards. Triple check, dips, SSH and third partner runs loop. A few mary exercises, culminating in Superman led by Swirly and then back to the flag.
NMM
Had tentatively planned a hockey themed workout, but things didn’t go Boston’s way last night, so bagged that idea. Many thoughts from the pax at the beginning that led me to doing the new Sarah workout. Got some comments about going off campus, some about not wanting to run and one Pax member noting he did not have any gloves this morning. So, given all that feedback, I improvised and decided that we would not venture more than 100 yards away from our cars and have a beatdown in a limited area.
Many comments about the Bruins and the game last night. Yes, I know they lost. One of the great things about hockey is that you never know who is going to prevail. St. Louis had the worst record in the league on Jan 2 and turned things around and won the cup. Congrats to the Blues on their first Stanley Cup. Would have liked to see Boston win, but with 12 championships in the past 18 years, I think we are good.
Marv posted for a bootcamp this morning. Maybe I shouldn’t be surprised, but I don’t think I have seen him at a bootcamp in some time. What next Marv? Are you going to post a backlist for a workout that you Q? Say it aint so.
Vinny and Swirly were talking about seer sucker suits last night on the run. Honestly, I don’t know (nor do I want to know) what a seer sucker is, but any men’s fashion that has rules on what time of year you can wear them is completely BS. Whats next? are we going to have to go to the bathroom in pairs now. Please.
The only explanation that I have for the seer sucker suit is that the first salesman that sold one turned to his buddy and said “SEE theRe, I just sold that SUCKER the ugliest suit for a premium price, he must be from the south”
TYA Out. Thanks for letting me lead today.
-
The Q. What Q?
Timberwolf did not have a Q on the books today but never fear 7 men showed up and delivered.
The Thang:
Warmarama: Honeymoon Takes the Q
- SSH x20
- DQ’s x10
- Imperial Squat Walkers x10
- Arm Circles x10
- Mtn. Climbers x20
- Merkins x10
Mosey to the back of the school.. Meet the light poles: Bullseye Takes the Q
- Run to the first light pole – 10 merkins – Run back
- Skip to the second light pole – 20 ball dippers – Run back
- Run to the third light pole – 20 LBC – Audible – …..
- Walk Out Merkins x5 – Reverse Bear Crawl to the next Light Pole – Walk Out Merkins x5 – Run back…
- Alternating Merkins x10 – Run to next light pole – Alternating Merkins x10.
Mosey to Lamp Pole Alley: Orange Crush takes the Q
- Sprint to the 1st Pole – Jog back – 10 Merkins
- Sprint to the 2nd Light Pole – Jog Back – 10 Squats
- Sprint to the 3rd Light Pole – Jog Back – Carolina Drydocks
- Sprint to the 4th Light Pole – Job Back – Scissors x10, 6inches x10
- Sprint to the 5th Light Pole – Jog Back – 10 dirty toilet seats (r), 10 Dirty toilet seats (L)
Mosey to the 1st pole for Triple Check: Oyster takes the Q
- #1 – Run to the 3rd Light Pole.
- #2 – Seal Jacks
- #3 – WWII’s
Mosey back to the Flag:
- Ring of Fire
COT:
- Counterame #7
- Namerama
- Accounterama
- Bullseye took us out in Prayer
NMS:
First on the list: Let’s give congrats to 2 Pop, his daughter had twins last week. Mama and twins are doing great and GrandPa is proud. YHC was first at the AO this morning; a valuable lesson was learned at Wdog a few weeks ago. (Don’t be late you may not find the Pax) . No one was on the Q sheet. We all secretly thought
Honeydo, Honeybee, HoneyHoney, HONEYMOON was going to take and keep the Q. That did not happen and after warmarama he quickly passed it on. A few good men took the Q when it was handed to them. Well done Gents! YHC was looking forward to seeing a few Summer Tour brothers today but it looks like the hotel rooms were full this week. -
Which would you rather – Crab or Bear?
With the storm clouds parting and standing water up to our eyeballs, nine hardened men of Faith gathered to reap Fellowship from whatever Fitness DTH had in store…
The THANG:
Warmerama:
- KNOLLERCOASTER (x3 Knolls) – Everest on the way up (Alternating Lunge & Squat), Seal Crawl Across the top (sucked something fierce, so audibled to bear crawl after the first knoll), run to bottom, Complete x10 WWII’s
- Flutter Kicks for the Six
Mosey to Amphitheater for IC-COP:
- SSH x20
- DQ’s x10
- Imperial Squat Walkers x10
- Cherry Pickers x10
- Freddie M’s x20
- Big O’s x10 (each direction)
- Incline Merkins x10
- Decline Merkins x5
Mosey to Soccer Field:
- Crab VS Bear Soccer, x20min
- Teams flapjack position with every goal
- Team that concedes a goal performs x10 Merkins (appeared most PAX completed merkins regardless)
- Not enough men to justify goalies
Mosey back to Amphitheater for Triple Check:
- Pace setter box jumps up & down
- Other two perform WWII’s & donkey kicks
Mosey Back to Flag:
- Wide grip merkins x10 IC & variable protractor pain to run down the clock
COT:
- Counterama #9
- Namerama
- Announcerama (see Comments)
- YHC took us out in Prayer
NMS:
- Soggy warm morning to give CraBear soccer a go – The bad guys whooped the good guys 6-2, and YHC would love to blame Long Pole needing to pull an Elvis in the midst of play…but YHC’s team was already up a man. Long Pole returned to the game feeling “much better” and no longer wearing gloves…which apparently served a final and fatal purpose. Good to see a couple new faces to the Forge – Firemen Ed & Offshore. Keep posting gentlemen!
-
A Beautiful night
3 strong posted for Roller Coaster and here is how it went down.
An absolutely wonderful evening for a run. Sunny(Overcast) and 70 baby !
Vinny : 2 medium laps
TYA : 3 medium laps
Swirly : 3 medium laps
Vinny joined in after the first lap – so glad you could join us brother – enjoyed the run fella’s ! Game 7 tonight – TYA fired up he had a great run and he is Q for Mary tomorrow = Boom !
F3RVA – Come on out the Roller Coaster – it’s an excellent ride !
See y’all in the gloom..
-
We went less than a mile?
What a glorious day for thirteen men to arrive at Dogwood Dell on the 12th day of June with temperatures in the 50s for a beatdown that went something like this.
COP
- SSHs – 25 IC
- Arm Circles – 10 Small, 5 Big IC, Reverso
- Step Back Lunges – 15 IC
- Don Quixotes – 10 IC
- One Legged Lunges – 15 IC, Switch leg for 15 IC
- Helicopters – 10 IC
- Ball Dippers – 10 IC
- Merkins – 10 IC
- Angled Knee Jumps – 10 IC
- Foot to Hand Mountain Climbers – 10 IC
- LBCs – 25 IC
- APDs – 25 IC
- Freddie Mercuries – 20 IC
- Burpees – 10 IC
The Thang
Mosey to Iron Cage
For 10 Minutes, do as many of the following as possible: 5 Pull-ups, 10 Merkins, 15 Jump Squats or regular squats.
Mosey to Amphitheater
- Round 1 – Starting at the bottom, do 5 one legged lunges, then switch legs at each level.
- Round 2 – Starting at the top, do 5 rotating elbow planks followed by 5 2-count mountain climbers at each level.
COT – Numberama, Name-o-rama, Announcements YHC took us out.
NMS
From the comments made before we began our first mosey, it appeared that the PAX expected a workout with quite a bit of distance covered. Just before we started, Swirly requested a ground-and-pound workout because of the running that occurred at Spider Run the day before. To YHC’s surprise after the COT, Lugnut said that we covered less than 1 mile. YHC appears to have successfully delivered a ground-and-pound workout.
Today during the COP, YHC led the pax through 14 exercises which took about 10 minutes. Hardywood, running a few minutes late, was easily able to find the PAX. All he had to do was find the right circle where the PAX would likely be found. YHC’s long COPs started a few years ago. During YHC’s first year, my COPs were very predictable: SSHs, Don Quixotes, Arm Circles, Merkins, LBCs. They were so predictable that Lab Rat started calling out the exercises before YHC announced them. This embarrassment led YHC to make it unpredictable and a real rapid fire Circle of Pain with 12 to 15 exercises which has become normal for his Qs.
Outstanding job today PAX! Great seeing Lugnut at WDog as he continues his summer tour. Great job as well to Doublemint who already has posted to 5 AOs in 5 days including 2 on Monday. And well done to Offshore who has visited 16 of the 26 AOs during his tour.
Thank you as well to Hardywood for bring the energy to the COP. YHC’s voice was fading until he heard a familiar voice shouting out the count. Hardywood, you carried me through the last few exercises.
Announcements:
- The F3 RVA Summer Tour continues. 32 have signed up so far with a few more expected. To sign up, click here.
- Saturday, June 22 – NO EXCUSE WORKOUT – at the Milestone Clubhouse off New Ashcake Road in Mechanicsville. Click Here for the Pre-Blast.
- Shakedown is shaving his head. If we can get him up to $1,000 he will shave it Dr. Phil style (with the stache) and put that up as his profile pic. For $2,000 — Shakedown goes Brazilian* (*false advertising warning). Let’s help him hit his goal.https://www.stbaldricks.org/participants/mypage/1034764/2019
- HDHH/Roller Coaster – Wednesday the 19th at Palani Drive
6pm start for run/6:45pm refreshments
It was an honor leading this fine group of men today.
Gotta Run!
Phonics
-
June 12th Pain
The PAX stormed the parking lot with their kettle bells and engaged in a fight that went something like this…
Mosey to the back of the school building and then out to the middle of the track.
COP All IC – 25 SSHs, arm circles, don quixotes, 10 copperhead squats, 10 carolina drydocks, 10 tempo LBCs
Mosey to the steps behind the school building.
Run and Lift
Partner up. One partner runs to and around the track while the other exercises. Go through the run/lift cycle 2x.
Exercise #1 – Walk up the steps, lift the kettle bell, walk backwards down the steps and lift the kettle bell
Exercise #2 – Sit-up presses
Exercise #3 – Snatch
Mosey over to the picnic tables
Bear and Lift
Same partners. One partner bear crawls to/from the fence while the other exercises. Go through the bear/lift cycle 1x
Exercise #1 – Step up and lift
Exercise #2 – Lawn mowers
Mosey to the flag
Numerama, Namerama, Announcements, Emoji took us out
Announcements:
- No Excuses Workout – Saturday, 6/22 at 7:30 am at the Milestone community (in Mechanicsville) clubhouse parking lot. The goal is for every member of the PAX to EH at least one guy – invite them and show up with them (drive them to the workout if necessary).
- Summer tour continues
NMS:
YHC seeks to take the Q on June 12th every year in memory of some high school drama many years ago. It was on June 12th that a prom went sour quickly as a girl rejected YHC and lit a fire of bitterness in his stomach. YHC’s goal is to bring a sample of that June 12th PAIN to the PAX every year on this fateful day. YHC tried to accomplish that goal again today…
YHC rolled into the parking lot a little early to scout out the possible use of the stairs behind the school building and found Spit already there. YHC decided to strike up a conversation with Spit instead of scouting out the scene and went with his memory from the prior week when Yardsale took the PAX on a running tour around the school.
It looked like it may be a Colonial 70 team (plus Emoji) workout but we were glad to welcome No Idea to the COP. YHC almost face-planted on the way to the track, however, due to a patch of puddles hidden in the grass. Emoji brought his usual exuberance about Don Quixotes and everything else. YHC cannot recall what he said this morning about Don Quixote but he had some commentary on the life and legend.
YHC chose to mix it up a bit and include some more running/sprinting in the workout this morning as a way to trick some MANNDate muscles that may be used to staying in the parking lot. The PAX pushed through the exercises. The step up to the picnic table benches brought out Lion King references and even some singing from Spit. Very impressive. Pavarotti better watch out for the singing competition! (F3 karaoke competition?).
Every F3 morning provides a new adventure and this morning did not disappoint!
The Carpenter
-
When EF Speaks, Ollie Doesn’t Listen
A solid 14 sought truth on a beautiful Wednesday at Midlo Middle. Only a few travelers from north of the river, the rest were business as usual. Here’s how it went down.
Mosey to end of the school
COP (IC) – odd numbers of reps to confuse Wilson
- Hillbillies
- Copperhead Squats
- Arm Circles – Chumbucket style
- Reverse Scorpions
- Boxcutters
- Crabcakes
- Hand Release Merkins
Mosey down around track onto football field
80 Yards of H*ll– (10 reps at each 10 yd marker) w/ Burpee Equalizer
- Merkins, run back
- Merkins, Jump Squats, run back
- Merkins, Jump Squats, Carolina Dry Docks, run back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges, run back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges, Monkey Humpers, run back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges, Monkey Humpers, Reverse Crunches, run back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges, Monkey Humpers, Reverse Crunches, WWIIs, run back
- Merkins, Jump Squats, Carolina Dry Docks, Lunges, Monkey Humpers, Reverse Crunches, WWIIs, Burpees, run back
Mosey to other end of football field
Reverso exercises and repeato – Burpees, WWIIs… audible after 3 rounds
Mosey toward fieldhouse
PLTs – 3×20 (Monkey Humpers for the 6)
Bernie up the hill
Mosey to the flag
Numberama, Nameorama, COT
MOLESKIN
YHC traveled down to SOT with a simple, but effective plan of attack. A total body beatdown with very little fluff was the idea. YHC loves a good theme, but sometimes it’s best to just get to work. After having just done 35 sets of exercises each with 10 repetitions and a little running mixed in, somehow Ollivander got the idea that the PAX was to do 5 Burpees on the last set. YHC and others looked on in amazement as Ollie shot back down the field while the rest of the PAX was on Burpee # 2. Even Sippy couldn’t keep up with that pace. As Q called for a reverso of exercises Ollie caught on that 10 was the correct number. Being a man of principle, all Burpees were completed. YHC, didn’t hear a lot of the mumblechatter, but did at one point hear someone say “EF you’re getting me so wet.” YHC isn’t sure whether to be flattered or disgusted.
ANNOUNCEMENTS HDHH – SOJ status is Questionable to Doubtful
-
Let’s just do it
4 gloom warriors came out to tackle Heartbreak Swamp. Here’s how it went down:
- Mosey to front of school. COP: Invisible Jump Rope x20, Russian Soldiers x15, Kickbacks x15, LBCs x20, Merkins (slow) x8, Don Quixote x10
- Mosey to the top of Heartbreak Proper. Hills & Lieutenant Dans – 15 LDs, then down hill & back up (1x) 10 LDs, then down hill & back up (3x)
- Mosey to jerkin gym – 3 sets of 8 jerkins
- Mosey to bleachers – 3 sets of 30 dips alternating with 3 sets of squats—— Handshake exit stage left ——
- Mosey to west wall of school. Triple check – plank, wall sits, sprints
- Mosey to parking lot entrance. Proper curb crawls – bear crawl/crawl bear up to 11
- COT
-
Doralicious
YHC woke up this morning with a need for some big ground-n-pound and so joined up with 7 other warriors for a No Toll beatdown. According to legend, it went down like this (more or less):
COP: Don Quixote x 10 IC, Imperial Walker x 10 IC, Russian Soliders x 10 IC, 10 Burpees OYO.
Thang 1: Mosey to the field for a Dora: 100 Merkins, 200 Squats, 300 LBC’s. Plank when done.
Thang 2: Mosey to the other field for another Dora. 100 Dips, 200 Monkey Humpers, 300 Flutter Kicks (single count). Plank when done.
Thang 3: Mosey to another field for…wait for it…a Dora. 100 Plank Jacks, 200 Alabama Prom Dates, 300 SSH. Plank when done.
We wrapped up with a shakeout jog through the trail in Huguenot woods, ending with some Mary (Freddie Mercury x 30 IC, WWII’s x 25 OYO)
Number-rama. Name-a-rama. Mouse Trap took us out. Thanks to everyone for giving my day of Dora a shot and grinding through some big numbers. Honored to lead you men today!
Ollivander