Category: Richmond, VA

  • Thank you all !

    Well guys this has been the scariest week of my life because I felt so helpless – but I am happy to report that my M is now home from the hospital recovering . The good news is that the big life threatening things have all been ruled out after multiple tests and procedures. The plan now is to find a specialist that can pin point the problem and develop a plan to solve/ contain it. I can assure you this – and y’all know me – when I lock in on something I see it through – we will figure out what is wrong we will see this through no matter what it takes.

    I just want to thank all of you that have called , texted, prayed on our behalf – we feel the power of your thoughts and prayers and they are much appreciated. To those of you that have brought flowers, came by the hospital, brought food or have made plans to bring food – please know how grateful we are. It is such a blessing to have good friends and people who care about you. I’m pretty worn out so I hope this is all making sense – I just wanted to reach out to my brothers and let you all know that I love you and we are so thankful for you all.

    Please go hug your wife and kids – please don’t sweat the small stuff – please don’t think you are alone if you are battling something – please know that this is a special group and we take care of each other.

    I certainly miss seeing all of you each morning – and know this I will be back – but my focus right now is getting my family back to normal .

    See y’all in the gloom !

    Swirly

  • PGA Champ Style!!

    9 Professionals hit the course this morning as the sun arose on the morning on the 101st Playing of the PGA Championship.

    Mosey to Basketball Court:

    COP:

    5 Burpees cause Wilson thought he knew what the Q had in store — He didnt

    SSHs x 15

    CopperHead Squats x 15

    DQ x 5

    LBCs x 20

    APDs x 15

    Arm Circles x 15 – Reverso

    Mosey to Track

    The Prostitute – In honor of one of the greats – Will not say his name

    Corner 1 – Merkins x 10

    Corner 2 – Single Count Mountain Climbers x 20

    Corner 3 – Squats x 30

    Corner 4 – LBCs x 100

    Mosey to Field

    100 Yards through the uprights!! + Suicides

    YHC brought golf balls and 3 clubs. Each PAX member got a chance to hit 4 balls 100 yards through the upright as others did called exercises. With 4 Cones spread out across the field it went like this. If the golfer hit all 4 through the upright, no suicide took place. If he made one, then do 3 cones of a suicide, and so forth, make zero and you complete an entire suicide on football field. WE RAN ALOT.

    Exercises included:

    Burpees, Squats, Lunges, LBCs, Freddie Mercuries, Helicopters, and SSHs

    Back to the Flag

    Numberama, Namerama, YHC took us out:

    NMS:

    Bullet point Style:

    -TCI Claps to Bullseye for EC run before hand

    -Wilson and Bullseye led the Prostitute – Strong Work Fellas

    -AWESOME to see Bobber back out, keep it up brotha

    -Bobber and Beaker nailed shot through the upright- Awesome to see it!

    -Wilson hit first – lost 2 of his 4 balls – but was man enough to go first, respect!

    -Nancy Lopez – lost the club on follow through, club went further than ball – it was a bit wet out.

    -Cerrano made 4 good close shots – none through upright – best shot was making PAX get in the grass for Freddie Mercuries

    -Lug made solid contact but came up short

    -Recall chose not to swing and YHC made a good swing but I think it fell short and rolled across the line.

    Gents, thank you so much for humoring YHC this morning for a little fun. YHC knows it wasn’t the harshest beatdown but we got the blood puming, a little sweat, some competition and had some fun with great fellowship. Be a Beacon of light today boys!! SYITG!

    And Lastly, take a minute to watch the short video!

    Marmaduke

  • Circus Hot Potato

    No designated Q, no problem.  Three noble warriors, three mighty KBs and off we went.  Here is how it went down:

    • Johnsonville
      • COP
        • 30 SSH
        • 20 IW
        • 20 cherry pickers
        • 20 arm circles, each way
        • 10 2x merkins
        • 20 APDs
      • Dora meets triple check
        • Stage 1 – rotation of a run, lawnmower pulls and 100 combined snatches
        • Stage 2 – rotation of a run, skull crushers and 200 combined KB swings
        • Stage 3 – rotation of a run, overhead pulls and 300 combined haloes
    • Attila
      • 3x check with bear crawl, sit ‘n presses and high pulls
      • Mosey to the parking lot
        • 15 American hammers with KB
        • 10 merkin rows
      • COT with YHC taking us out

    Great group of men to be with today.  I would struggle to find anyone in F3 to have a negative thing to say about them.  Enjoyed the fellowship and a chance to get some work in.  No one got injured (or re-injured), so it was a successful morning.

    God is good all of the time!

    Attila

  • Florence Griffith Salvucci

    YHC thought that it was just going to be he and TYA for the Roller Coaster run this evening, but as YHC pulled into the parking lot behind Palani Drive, he was happy to see Posh already parked and ready to go. Not far behind, Ronnie showed up ready to go and then, the man himself, TYA pulled in and met us at the corner ready to start, except, his running shorts were on inside-out. Now, if you don’t already know, TYA has some challenges with running attire. Well, this attire looked like Florence Griffith Joyner with her underwear outside of her running shorts. After realizing his mistake, TYA hid behind the bushes and made things right.

    The route was Palani Drive to Granite south to Cary St. Crossover carefully and proceed to the hills Tempsford and Kennondale. Only this time it was going to be Kennondale only. Continuing the interval theme from Splinter and Spider Run yesterday, YHC called out intervals up Kennondale after we got to the bottom of the hill. Two minutes up as hard as you can and three minutes down to recover. Five repeats were had and then we proceeded back to Palani Drive. YHC saw a Kennondale local and thought he knew her from college, but it turned out to be someone else. Kinda embarrassing.

    Back at Palani Drive, the four runners met up with Handshake, Lockjaw and Vinny who had secured the big table on the patio. YHC is proud to announce that Lockjaw still has 100% attendance for F3RVA HDHH’s! Well done, LJ!

    Some of the topics discussed during HDHH were as follows:

    -Saab

    -William and Mary stuff

    -BRR

    -Kayaking the James

    -Summer Tour

    -Lab Rat’s devil horns

    -Saab

    Great time tonight and we will do this again soon!

    Please keep Swirly and his M in your prayers and be ready to help them out with whatever they need. We are here for you, brother!

    Kubota

  • Parking Lot Tours

    9 adventure-seekers rolled into the parking lot on a refreshingly cool morning for a kettlebell tour that went something like…

    Mosey to the front of the school building

    COP All IC – 20 SSHs, arm circles, 10 don quixotes, 10 plank jack merkins (PJMs), 20 freddie mercuies, 20 copperhead squats

    Mosey to the front of the parking lot.

    Parking Lot Tours

    Partner up. One partner headed clockwise around the parking lot. The other partner headed the other way.

    Tour #1 – Kettlebell swings – 20 kettlebell swings at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

    Tour #2 – Clean & press – 20 clean & press for each arm at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

    Tour #3 – Sit-up presses – 20 sit-up presses at the first corner, 15 at the second corner, 10 at the third corner, 5 at the last corner with stopping halfway along the longer stretch for 20 LBCs. Also stop for 10 booyah merkins when crossing paths with your partner. Finish with 10 PJMs…

    Mosey to the flag area

    Boat canoe until the end.

    Numerama, Namerama, Announcements (Memorial Day convergence, Possible new AO on Thursdays at Mechanicsville Elementary School, opportunities to support Lab Rat’s work & service – see his comment with a link for more information). YHC took us out.

    NMS:

    The PAX came to play this morning and did not disappoint. YHC and others were pleasantly surprised to see Lab Rat in the parking lot drinking coffee out of a mug. Someone exclaimed, “Are you going to use that mug for your kettlebell?” The PAX realized that we didn’t have an extra kettlebell for Lab Rat but Mudface rushed home to get one.

    YHC decided to bring back Plank Jack Merkins (PJMs) after yesterday’s fun fest at DaVille where Opus introduced them. YHC could not remember them from another Q but it is highly possible.

    The PAX partnered up and attacked the tours around the parking lot. Mumble chatter was light at first but eventually Lab Rat and Yardsale kicked it up. Mudface provided some commentary saying, “How did they end up traveling together? That is a lot of talking from those two!”

    T-claps to Helix and Mudface for fighting through the rounds of exercises with far heavier kettlebells. Helix never takes short-cuts and he benefits from the work. All of the PAX showed grit and tenacity this morning and should be commended. Chewie’s running of the boat/canoe always provides a finishing touch of pain for all!

    Well done out there this morning!

    The Carpenter


  • Where do we start?

    Eight strong mosey into a brisk gloom

    The Thang

    Mosey around the school to front parking lot

    COP –

    20x SSH

    10x Helicopters

    10x Cotton Pickers

    1 Arm Circle ( for Hardywood)

    Escalating Four Corners – Field Trip Style

    5 merkins

    10 monkey humpers

    15 LBC’s

    20 copperhead squats

    Corner 2 – x2

    Corner 3 – x3

    Corner 4 – x4

    The field trip consisted of a 2.75 mile loop, 1st to the corner circle back for the 6, and relaunch as a PAX after completing exercises at corner.

    COT

    Moleskin

    Knowing the plan to run the streets around the AO YHC was surprised/concerned to see Bullseye had launched early for extra credit.  Being the stud Bullseye is he had no issue adding extra miles to his morning.

    Doozy, Tobit & Mouse Trap led the pax between corners.  They were so fast on the downhill portion YHC thought we lost them.  Never fear though, they reappeared from behind at corner 2. 

    DK and Bullseye had a nice conversation about the YMCA and cool stuff that’s going on with the kids.  YHC listened, couldn’t breathe, and was very thankful one child just graduated college and 1 is halfway through.  Lookout guys, time flies!

    Nancy Lopez & Wilson did not share the same enthusiasm about the run as Tobit & Doozy.  I can certainly appreciate that, but will add Nancy took off from corner 3 like he was shot out of a cannon and led the pax for quite a while and finished strong.  Wilson says he’s not a “runner” but can kick into any gear necessary and closed out the run in super strong fashion.  I think I heard him say “I can’t wait to do the BRR again”?  Maybe not though.

    Anyhow, strong closeout speed from Wilson & DK at the end was impressive.

    If anyone has a good story on how Tobit became Tobit please let him know.  The more grandiose the story the better!

    Great work men!

  • I Hate That Bridge

    13 showed up for a Swirly Q and this is what happened:

    10 Burpees OYO

    Mosey to Pump House Road for COP. Line up on side of road. SSH, DQs, Copperhead Squats, Merkins, LBCs. Bear Crawl to other side of road between exercises.

    Mosey to Nickel Bridge. Run across bridge stopping at every light pole for 2 burpees all the way to Buttermilk Trail. PAX returns with first person to trail.

    Mosey to bottom of hill on Pump House road. Up the hill via, Bear Crawl, Bernie Sanders, Lunge and Mosey to brick building.

    Chicken Pecker Line of Fire. 5 CPs until all the PAX finished.

    Mosey to amphitheater for Swirly Ground and Pound. 5 incline merkins each step on the way up. 5 dips each step on the way down.

    5 minutes of Mary. APDs, WWII, Heals to Heaven, Flutterkicks, Freddie Mercuries.

    Mosey back to flag. 10 Burpees OYO.

    Numberama, Namearama, and YHC took us out with a prayer.

    Announcements:

    Swirly M in hospital for some diagnostic tests. Throw some prayer their way.

    HDHH tonight. See Kubota Preblast.

    Memorial Day Convergence. 0700 at Tredegar.

    Summer Tour signup is up.

    NMS: Make someones day better today because of you. It’s not about you.

    Circle K

  • Indecent Exposure

    Image result for running shorts meme

    Sixteen wandering Westhamers promptly departed from the Commons at 5:29, leaving behind at least 1 just-in-time PAX member to locate the crew. TYA inquired and everyone was excited when YHC announced his claim of the Q. Off we went:

    The Route

    • West around the baseball field, left on College, right on Lakewood
    • 4 milers right on Wood, right on Hampshire (whoops, Baldwin), across to Ridge Top, stopping at Chandler
    • 5 milers right on Wood, right on Westham, right on Woodberry, right on Horsepen, left on Devon, right on Ridge Top, stop at Chandler
    • 6 milers continue on Lakewood to a right on Westham, right on Woodberry, right on Horsepen, left on Devon, right on Ridge Top, stop at Chandler

    Stop for intervals on Chandler. 1 minute up at high intensity and 1:45 down for recovery. Complete anywhere from 3-5 intervals depending on arrival time.

    Follow Ridge Top back towards campus with a quick jog through fraternity row before returning back to VSF.

    Moleskin
    Apologies to the 4 mile crew for mislabeling the right on Hampshire. It should have been a right on Baldwin which turns into Hampshire. Thus, some of our PAX didn’t make it to Chandler on time. Eventually everyone but 2 showed up to enjoy the intervals.

    Many thanks to our elder statesman for demonstrating what proper running attire is for a cool 50°F.

    Announcements

    • Donate to Shakedown to support childhood cancer. See him for more details
    • Puppy Pile on 6/1, “the last Saturday in May”
    • Memorial Day convergence on, you guessed it, Memorial Day
    • Summer Tour challenge starts on the actual last Saturday in May. Check out the google sheets doc for details. You can even request a patch.

    Splinter out.

  • No fields like the fields at No Toll

    19 SOJ Champions and 1 FNG surrounded the gloom this morning wanting to continue their quest for excellence and bask in the glory of victory after taking The Ghost Flag back at Field Day. 05:30:01, Wilson asked who had the Q. YHC responded and a snarky comment was made about being late. 5 burpees to start. Wilson commented again, well 5 more burpees. Quiet ensued. Time to Mosey….

    COP: x 10- Don Quixote’s, x 10 Russian Soldiers, x 25 SSH, x 15 Copperhead Squats, x 15 Box Cutters, x 20 LBC’s, x 10 Merkins, x 10 Booya Merkins. And done. Mosey over to the soccer fields

    Ascending 4 Corners: Corner 1, x 10 Merkins and run to Corner 2 for x 10 Merkins and x 20 LBC’s. Mosey to Corner 3 for x 10 Merkins, x 20 LBC’s, x 30 Squats and on to Corner 4. Corner 4-Merkins, LBC’s, Squats, and x 40 WW II situps. And now, Descending 4 Corners-x 40 WW II situps, x 30 Squats, x 20 LBC’s, x 10 Merkins. Mosey to Corner 3, exercise. Corner 2, exercise, and back to Corner 1 for x 10 Merkins. As the PAX noted, yes 80 WW II situps. Exicon does not mention it that way, but whatever.

    Partner Carries-partner up and down the length of the field and back. Lunges for those choosing not to wreck themselves!

    Mosey to the playground. In a vain attempt at a triple check-hop around the blacktop, swing jacks, and squats. Defined chaos leaning to total chaos, audible was called about halfway through. Too many PAX members and complete inversion to be being a kid again. To the basketball court.

    Modified Dora-cides: Partner up. x 150 LBC’s, x 250 Squats, x 350 SSH. Partner 1 runs suicides and Partner 2 completes exercises til all complete. Nice spirit race at the end between Don Draper and Flange.

    Mosey back to the flag. Number-ama, Name-r-ama, Announcements: Summer Challenge is up: Memorial Day to Labor Day, visit all AO’s in RVA. Rumor has it there may be a patch for all that complete.

    Doozy took us out!

    Naked Mole Skin: It has been a long time since YHC last post to No Toll and the tank is full after this morning’s workout. Welcome, Fiona. I look forward to seeing if you continue sans gloves! Now, keep posting! There is something to be said for that wet feeling on your back at 0540…..God Loves The Fields at No Toll! Great to meet a few new PAX members this morning and see old friends!! Rosie, no sprints today! Isle 5 great to see you out this morning.

    Marmaduke, way to get it all out on Dora-cides! PAX, all finished before 0615 so outstanding job emptying the tank before we closed shop!

    Doozy, nice work with taking PAX out!

    Only those who post understand!

    Loud and Proud,

    Flatline

  • impending doom

    Could be the name of the workout or what is about to happen on Monday.

    13 dudes showed up to take on the last Q of YHC’s quadragenarian life.

    Parking Lot Tracers

    Circle up in the wettish grass

    • arm circles
    • DQ
    • crab cakes
    • plank jack merkins
    • dying cockroach
    • ball dippers
    • diamond merkins
    • bird dogs
    • plank jack merkins

    Mosey over to the Wall
    5 DKs, bear crawl to sidewalk, jump to basketball courts, run one suicide, jump to sidewalk, bear crawl to wall, 5 DK’s, wait for 6
    10 DK’s, crab crawl to sidewalk, lunge to courts, run one suicide, lunge, crab crawl, 10 DK’s
    15 DK’s, bear crawl, jump, one suicide, jump, bear crawl, 15 DK’s

    10 stump merkins OYO

    Mosey to tennis courts for Dora
    Run around the court
    100 merkins
    200 flutterkicks single count
    300 SSH

    Back to the flag for a few minutes of Mary
    tempo merkins, american hammers

    Numbers, Names, Announcements

    YHC took us out.

    NMS — Well, YHC has mixed feelings about the upcoming day of demise. On the one hand, 50 is a largish number. On the other hand, YHC looks at Emoji and is like ” Hey 50 ain’t so bad!” It was a great morning with only a smattering of mumblechatter. Welcome to Corned Beef! Hope to see you again soon in the gloom. Loved the cooler weather this morning and the bright skies. Fun times!

    Announcements — Summer Tour is coming up — sign up on the Google Doc– was a lot of tun last year to hit different AO’s in the summer. Looking forward to trying to finish the whole thing this time around.

    New AO coming soon to the Daville area — Thursdays at Mechanicsville Elementary. Details to come.