Category: Richmond, VA

  • This is 44

    YHC is celebrating another year of life, so a birthday-themed workout was on tap for 5 rugged maniacs.  Here is how it went down:

    • 11 BOYO and then mosey to the front of the school
    • COP
      • 44 SSH
      • 15 DQ
      • 15 IW
      • 15 Helicopters
      • 10 2x merkins
      • 10 Suzanne Somers – each leg
      • 44 LBC
      • 11 BOYO
    • Mosey to the tennis courts for a series of partner wheelbarrows, with a set of 11 derkins at the end, rinse and repeat 4x for each PAX member
    • Mosey to the hard courts
      • 11 BOYO
      • Series of 4 corners, with 10, 15, 20 and 25 reps of the following at each corner (4 rotations)
        • WWII sit-ups
        • Hand release merkins
        • Flutter kicks
        • Crab cakes
    • Mosey to the track and find a soft spot – 11 BOYO
    • Over to the small hill to the parking lot – 4 Bernies
    • Mosey to the parking lot for ring of fire with 10 merkins
    • COT with YHC taking us out

    In total, that is 44 burpees, 44 derkins, 44 SSH, 44 LBC and 4×4 corner burner sets.  Grateful to welcome a new year with 44 solid reps of some of my favorites.  Gratitude to the PAX for putting up with YHC, especially when we embarked upon 70 hand release merkins.

    God is good all of the time!

    Attila

  • Partner Coupons at GridIron

    Eight of the faithful posted at GridIron on a comfortable spring morning. There was much yammering initially, and YHC had to threaten punitive burpees to get things moving.

    We started with a longer-than-usual COP to get warmed up. The COP included SSH, Don Quiotes, Cherry Pickers, sm. arm circles to helicopters to lg. arm circles, merkins, Susanne Sommers, side planks, and LBCs.

    Mosey to the bleachers for forties (derkins/bench kicks).

    Pair up into teams and grab one coupon per team. Mosey to end zone of nearest Girdiron. Line up on sideline. One partner runs across field and back while the other does 2-arm cleans and presses with coupons. flip-flop. Repeat for a total of 4 sets.

    Mosey down to the center of the lower field. Coupon/partner Jack Webbs. All PAX does 1 merkin, followed by each partner doing 2 air presses and 2 coupon presses. Then all PAX does 2 merkins, followed by each partner doing 4 air presses and 4 coupon presses. Continue “up the ladder” concluding with the PAX doing 10 merkins, followed by each partner doing 20 air presses and 20 coupon presses.

    Mosey around to the near baseball field in the rear of the school. We usually refer to this field as the “cricket field,” but the cricketeers were using the back field. Line up on foul line along right field. 1 partner runs near 2nd base and does 10 burpees. The other repeats the appointed coupon exercise until the 1st partner returns. Continue “down the ladder” of burpees. Appointed exercises included inclined merkins on coupon, skull crushers, pullovers, weighted APDs, etc.

    Mosey back to VSF. COT with Cecil taking us out. Coffeeteria.

    Welcome back PigSkin and Cecil! Great job men! Johnsonville

  • SOJ Championship Parade

    SOJ celebrated our F3RVA Field Day 2019 Championship in style this morning. The route was the Tarrington Loop. Those finishing first, circle back UP Twin Team to meet up with the 6.

    The entire PAX arrived back to the VSF with 5 min left, so an audible was called to circle the school. With 2 min left, the PAX assembled for a brief COP: 20 SSH, 20 Imperial Walkers.

    COT – Gumbo took us out

    Naked Moleskin

    Respect to Bullseye, Gumbo and Rosie who arrived early for a pre-run 2+ miler.

    YHC had the honor of running with Bullseye, then Slumlord this morning. Always good to catch up. Gumbo turned back on the big loop, forgetting he had a deposit for the green box. He caught up to us on Twin Team.

    As expected, Rosie & Doozy lead the route…and both were the only ones to perform a full Twin Team hill repeat. Mad Respect.

    Way to go Field Day Champs!

  • PreBlast – Roller Coaster/HDHH Wednesday May 15

    PreBlast – Roller Coaster/HDHH Wednesday May 15

    We will be moving the Wednesday May 15th Roller Coaster hill run to the parking lot behind Palani Drive (401 Libbie Avenue). We will meet in the parking lot and have a hard start at 5:30pm. 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 6:15pm 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.) See ya there!

  • Magnum, PI

    Nine rain-shower dodgers circled around the flag for this morning’s iteration of Hoedown. Everyone greeted the sleeveless Fudd, then off we went for a quick warm-up jog through the neighborhood before meeting in front of the school for:

    COP
    SSH x20
    Arm Circles x15
    Copperhead Squats x20
    Don Quixotes x15
    Freddie Mercuries x20
    Merkins x20

    The Thang
    Mosey to the parking lot nearest the cafeteria for instructions. 3 exercises of 20 each then run to the far end of the parking log, traverse up and down the hill, then run back to whence we came. The run got shorter and shorter with each iteration. Exercises were:

    Merkins, Squats, Flutter Kicks, Run forward/backward
    Werkins, Lunges, LBCs, Bear Crawl / Crawl Bear
    Clerkins, Ball Dippers, Reverse Crunches, Crawl Bear / Bear Crawl
    Boo Ya Merkins, Step Back Lunges, APDs, Crab Walk / Walk Crab

    Slow shimmy over to the stairway ramp for 3 sets of 10 jerkins.

    Sideways shuffle over to the paved ocean for triple check. Al Gore, APDs and Karaoke / Backwards Run / Forwards run.

    Hustle back to the flag where announcements were made and YHC took us out.

    Moleskin
    The weather was glorious today. Soon after COT, the skies opened up and everyone scattered. Always great to see Fudd out in the gloom and he continues to EH even from afar. Welcome to FNG Ben who is a local Midlo graduate, thus the Magnum moniker.

    Someone commented about the length of the karaokes on the blacktop should be called ball twisters, from which YHC retorted “twisticles”. Someone should look to see if that can get added to the lexicon.

    Announcements
    Memorial Day convergence at Tredegar. No Hoedown that day.

    Prayers to Handshake’s friend who is going through terrible circumstances.

    See everyone in the gloom.

    Big Data is watching.

  • Hopkins Branch Way

    2 Monday warriors rolled into the mist this morning to make Tomato run a thing after staying up to watch the Mother of Dragons drop the hammer down. Plan was an out and back 4 miles, but Lab Rat still cant find Hopkins Branch Way in the light so we ran an extra half mile. Bro code run was awesome with Hustler, and if he tells me 4 more times, maybe I can remember all three of the places he has lived.

    Travel safe, Huslter, we’ll see you on Saturday.

    Apology of the week goes to the people of King’s Landing, because holy shit…

    Lab Rat apologizes…

  • Field Day Hangover

    Three Amigos posted for morning coffee at Batteau. Here’s what we ordered.

    Mosey through the lion cage and up the hill to the bottom of the farmers market parking lot. COP: Helicopters x 10. Imperial Walkers x 10. Hill Billies x 10. SSHs x 10.

    Flash Dance’s Coffee House Pop Up Shop: A Twin Team favorite sprinkled in to a Batteau beatdown. PAX choose between Crab Walk and Bear Crawl to descend to the bottom of the hill – stop at the shelter by the small lake / large pond when finished. When switching from Crab Walk to Bear Crawl, and you will switch at some point unless you’re Flipper, perform 10 WWIIs. Reverso, perform 10 LBCs. 10 lunges were available for 50 SSHs.

    Adventure Guides Triple Check: Mosey away from Burpee Pond and back out to the top of the hill to the swing sets. PAX 1 – Swing Planks. PAX 2 – Squats. PAX 3 / Timer – run to the Maple tree and back.

    Bob Ross: Six trees. Start at tree one and run to tree six. Perform 2 Merkins at 12:00, 3:00, 6:00 and 9:00. Run back to tree two. Admire it, then back to tree six. Repeat until all the happy trees have been visited.

    Frozen Mary: On your six. Hold V-up position for :60. Recover. Hold Russian Solider left leg for :60. Repeat with right leg.

    YHC took us out.

    Announcements: See the Field Day BB for all of them.

    Moleskin: YHC was curious to see how Flash Dance’s Coffee House would go over at Batteau. I was particularly curious to see how my boy Swirly would enjoy it. Unfortunately, his M is not feeling well so he had to miss today’s festivities. Don’t worry brother, it’ll come back out. I hope your M gets better soon.

    When we got to the top of the hill to start the downward climb, it was noted that only the Q had gloves. Sorry boys, the show must go on, and it did. Posh and Sippy Cup crushed it. Lunges were never even considered. Given that the descent only took about 15 minutes, instead of the 42 required at Twin Team, there was plenty of time for more pain.

    In honor of Orange Crush’s VQ on Friday, some frozen exercises were introduced to his brothers down river. Sippy – as expected – stayed frozen during the Russian Soldiers. Posh thawed out a little bit. Your boy Vinny was wet from start to finish, but the hip flexors got the message.

    Well done boys!


  • …And Then There Were Three…

    Three brave souls fought off the fartsack on a quiet Saturday morning.  As expected, the PAX was somewhat limited with 3 noble warriors representing F3 in an ultra marathon, some being out of town and White Deer’s chauffeur participating in the ultramarathon.  

    COP (IC):

    SSH – 20X

    Helicopters – 15X

    Arm Circles – 10X/5X/10X/5X

    Don Quixotes – 15X

    The Thang:

    The intent of the morning was for an “Adderall-style” workout in which each member would alternate carrying the 20-lb kettlebell for the entire hour.  That was abandoned rather quickly…

    We began with a mosey around the perimeter of the AO until we reached the pillars of pain.  Each member lined up aside a pillar and completed 5X LBC’s, 5X WWII Sit-ups and 5X Burps.  Variations of exercises were mixed in and burps were done with each set.  We repeated until 10 sets were complete.

    Next stop was the pavilion where we each completed 10 abyss merkins and 10 jump ups.  3 sets were completed.

    3 sets of 10 on the jerkin gym were next on the list.  The first set was done as three person team, with two members holding the arms of the third while he completed the set.  The last two sets were completed with the standard equipment.  

    Jack Webb in the parking lot was next with primary exercise being the merkin.  A ratio of 1:4 was maintained until we each completed the last set of 10 merkins and 40 arm raises.  

    The final exercise of the morning were lunges across the parking lot (3 sets).

    A quick namerama and numberama closed out the morning!

  • Saab on the MTA

    Four stepped up for four on the Service Road and one hit the roads for today’s edition of Sunday Funday. Temps were sunny and 70 with 150% humidity and rain, according to Saab’s free app, scheduled for later.

    Number-am-a, Name-a-ram-a, Hutton took us out.

    NMS:

    Good run boys. Lots of chatter today about BRR, Field Day, summer heat, train crossings, and donkeys. You can ask, but YHC advises against it.

  • F3RVA: Field Day 2019

    FIFTY EIGHT (58) 4th graders at heart posted for Vinny’s Second Inaugural Field Day. The bell rang, we slammed open the double doors and hit the school yard. Scoring was explained, and teams lined up ready to fight for the Ghost Flag, the only way we know how.

    Crab Soccer: Two, five minute rounds. Winners and losers squared off in round 2.

    Wheel Barrow Relay: Teams lined up on the start line and partners wheel barrow-ed to the cone. Boo Yah Merkins x 10, switch wheelbarrow and return to start/finish line. PAX did Jump Squats while cheering on their classmates.

    Sack Races: Teams lined up on the start line and one at a time, hopped in the sack and raced out to the cone and back. First team across wins. SSHs for the PAX.

    Tunnel of Love: About 1/4 length of the Carillon Field. First team to have their entire team across the finish line wins.

    Merkin Egg Toss: PAX partner up and line up across from their partner. Toss the egg and perform various 10 count Merkins and 5 Burpees on the whistle. Teams could finish first, second and, third in this one. Once eliminated PAX moved to the side and joined in on the called exercises. Finalist were about 50-75 steps farther apart from where they started.

    Fifty Yard Burpee Dash: Teams line up on the start line. One at a time they sprint to the cone, perform 5 Burpees, then race back to the start finish line. American Hammers for the PAX.

    Tug-O-War: Round Robin style tug-o-war. Every nano region squared off.

    Back to the Flag – YHC took us out / handed out crowd pleasers in the form of Pixy Sticks and Hugs Fruit Barrels.

    Announcements: Of the many, these are what I can remember. HDHH next Wed. at Palani Drive. Breaking Bread needs volunteers. Please do this if you haven’t. It’s an awesome experience. You’ll get more out of it than they will. Ask if you don’t know what it is. Lab Rat’s M is in Phase II of her brilliant effort to prepare young adults with special needs for jobs. They are raising money for RAISE. See Lab Rat for details. Shakedown is shaving his head in June, I believe. See prior BBs or him for details. It’s for charity, not just some random Shakedown thing.

    Moleskin: WOW!!! What a morning. 58 guys, that’s awesome! As I was making my way to DP to set up, Kubota texted me to say that he just saw Swirly. Not possible. Swirly was in beautiful Blue Field, VA. He would have told me if he was back in town early. I wasn’t falling for that, especially after BT texted me yesterday to tell me he was out. Fool me once.

    05:45 Breakfast Club rolls in, and sure enough there’s Swirly. Sleep deprived and fired up baby! My man drove 5+ hours late night to post. Love it!

    05:50, Mr. Holland rolls in with a box of ox blood bow ties and cummerbunds for Team RCP (winner’s of the best dressed, going away).

    06:00 and grumblings from TYA, hey Swirly, what’s your watch say?

    06:01, teams finalized and off we went to meet head referee Bleeder, red and yellow cards in hand just in case. He was supported by Cliffhanger and Red Bird.

    The events went off as good as could have been expected. Tons of all out competition, and good fun. No serious injuries – Wedding Singer, get better brother.

    Special shoutouts to the Team Captains – Gumbo, Kubota and Spit. Great job recruiting and getting your teams fired up. As Handshake said at ETs, y’all were perfect class moms. T-claps to Bleeder, Kubota, Cliffhanger, Red Bird and, Shakedown for all of their help today. I was really hoping Bleeder got to use a red card, but all-in-all, we behaved ourselves.

    Congratulations to SOJ for capturing the Ghost Flag today in dominant fashion. Here are the official standings:

    SOJ: 14

    Tuckahoe: 10

    RCP: 9

    DaVille: 4

    I invite you all to add your anecdotes from today. Possibly my personal favorite was TYA in his classy F3 tux. That, and the awesome showing of brotherhood. Oh, and the team uniforms. They were fantastic!

    See y’all May 16th 2020.