Category: Richmond, VA

  • Always Sunny and 70

    One PAX bounded up, down, around, and over the Roller Coaster on this fine Wednesday. With Bodo’s insightful words fresh from this morning’s beatdown and the rain adding a refreshing environmentally-friendly cleansing (with props to Ollivander), YHC motored through one Big, one Medium, and one Small loop. Untimed.

    NMS: It’s great to run solo, it’s great to run in the rain, and it’s great to have take some time for introspection. Check, check, and check.

    Announcements: YHC encouraged YHC to figure out ways to drive more men to more 3rd F.

  • In honor of Orange Crush

    YHC secured pickup of Don Draper & Orange Crush and delivered them to the Source of Truth, where we picked up some other SOJ stallions to welcome the Sunny & 70 degree May morning. The beatdown went something like this:

    THANG

    Mosey to front of school for COP: SSHs, DQs, Imperial Walkers, Bob & Weaves, Tempo Merkins, LBCs, Capital Letters

    Mosey down to field for Beast-a-Thon: Beast until the Q says stop with several varying plank-o-ramas after 2 reps. Exercises included: Copperhead Squats, Merkins, Squat Jumps, Monkey Humpers, 2-count Mtn Climbers, Russian Soldiers (traditional 6 sets), then BURPEES, then Shoulder Taps in plank position

    Circle up for some Slow Mary: Freddies, LBCs, Hello Dollies, Flutterkicks

    Mosey to the bottom of the hill back up to the VSF for Dealers Choice: 90s bear crawl or forward lunge up the hill

    COT – Marmaduke took us out

    NAKED MOLESKIN

    DKs SOJ Clown Car was alive and well this AM. Bullseye called for a soft pass over the texts last night…then Don Draper and I saw him pull out in front of us on Winterfield.

    The Beast was in honor of Orange Crush, since YHC thought he hadn’t ever experienced one. Wilson was quick to point out that he had, hence we didn’t stop BEASTING until YHC said to. There was part of YHC that wanted to just BEAST for 45 min. Maybe next time.

    Doozy led most of the reps, but Lug Nut surprised all of us by leading the Monkey Humpers. We see you Lug! What is it about Humpers that spur you along faster?

    Announcements:

    Field Day Saturday

    Convergence Memorial Day

  • For all those septuagenarians out there

    21 Old Faithfuls showed up for YHC’s VQ at the Dogpile. In honor of the 70th birthday of YHC’s mother, our routines were carried out in increments of 70. The Thang:

    COP

    • SSH x 20
    • Don Quixote x 10
    • Helicopters x 10
    • LBCs x 15
    • Hand Release Merkins x15
    • … For a total of 70

    Mosey to the Stage and partner up

    • Dips on the stage, partner holds legs x35 hands facing forward, x35 hands facing backwards, for a total of 70 each
    • PLTs, 2 sets of 35 for each man, for a total of 70 each
    • Hand-stand merkins (or swirlies), each man x35 for a total of 70.

    Mosey to Big Loop. Run the loop 7 times, at the top of each run: 2 count American Hammers x 10, Squats x 10, Merkins x 10. 10 loops for a total of 70 reps for each exercise. On even-numbers loops, run backwards up the hill.

    Mosey to Carrillon Field. Beast + 1. Run the field and stop at quarter points.

    • .25 run point: 2 count Mountain Climbers x10
    • .5 run point: Monkey Humpers x10
    • .75 run point: WW2 sit ups x 10
    • end point: Burpees x10. Turn around and run back
    • .25 run point: 2 count mountain climbers x10
    • .5 run point: Monkey Humpers x10
    • .75 run point: WW2 sits up x10
    • ….for a total of 70.

    Mosey back to the Flag. Numberama, Namerama, Announcearama (Shakedown’s raising money for childhood cancer, and of course Vinny’s field day which he has been ubiqutiously ruminating about 24/7 for 9 months).

    Spreadsheets from the Gloom:

    Grateful that you all shamed YHC into Qing after being a part of F3 for so long. Thanks to Garbage Plate for helping put together the VQ. Shakedown noted that the guys at the front of the running loop were doing the 3 mandated exercises in an easier order (american hammers, merkins, squats), thus shaving seconds off their time. Dirty dogs.

    Preacher’s privilege: I showed up a few years ago for my first post committed to prove myself. I over-exerted myself and bonked, and fell behind the pax. At the Circle of Trust, I was embarrassed and ashamed, and did not share much information about myself- thus I was bequeathed with the stupid handle Bodos because all the pax could think of was a bagel shop in Cville. For me, my F3 name has become an important reminder that when I live to prove myself and seek my own greatness, I bonk. This community has reminded me that life is not about winning and success, it is about loving and giving oneself away. As our Lord taught us, “He who seeks to find his life will lose it, and he who loses his life for my sake, will find it.”

    May God give all of us and especially Swirly the strength to do this until our 70th birthdays and beyond.

  • The Pyramid Scheme

    12 Davillians including a F3 brother from Ohio and an FNG posted today for YHC’s VQ.

    COP

    Mosey to basketball court, side shuffle and back pedal around the perimeter of the court before circling up.

    • SSH x 20
    • Imperial Walkers x 10
    • Don Quixotes x 10
    • Mountain Climbers x 20
    • HRMs x 20
    • Lunges w/ twist x 20

    Beatdown

    • Suicides on basketball court
      • Starting at one end of court sprint quarter way and back to starting point, sprint to half way point then back to starting point, sprint to 3/4 way then back and sprint to other end of court then back
      • Reverse – sprinting full, 3/4, 1/2 and 1/4
      • Back pedal suicides – 1/4, 1/2, 3/4 and full
      • Reverse back pedal – full, 3/4, 1/2 and 1/4
    • Mosey to soccer filed for some 4 corners
      • 1st corner – 10 burpees
      • 2nd corner – 10 burpees, 20 flutterkicks
      • 3rd corner – 10 burpees, 20 flutterkicks, 30 squats
      • 4th corner – 10 burpees, 20 flutterkicks, 30 squats and 40 SSH
    • Mosey to the jungle gym for some Pyramids
      • 1 pull-up followed by 2 merkins
      • 2 pull-ups followed by 4 merkins
      • All the way to 11 pull-ups and 22 merkins
    • Mosey to curb before the flag to do variation of WWII situps (credit to Mudface). Sit at edge of curb and do a WWI situp then standup x 10.
    • Nuberama and Namearama
    • Observations
      • The Carpenter ran to Daville this morning (we might be starting a Daville breakfast club at this rate).
      • Helix is the master of burpees
      • The pyramid scheme is something YHC had picked up while in the Marine Corps. Its a great way to improve your pull-ups count but will leave you sore.
      • YHC was very humbled by the turnout today. Its been one year since YHC started doing F3 and its been an amazing experience. I would like to thank all the F3 brothers for their support and encouragement.
    • Announcements
      • Field Day at Dogpile this Saturday. Daville needs at least 10 participants wearing red shirts.
      • Welcome to F3 Minecraft. Always good to see new members.
      • Mr. Belding (Ohio) had a good example of how each PAX has its own tradition. The 6 goes in the middle to introduce themselves to the PAX.
    • The Carpenter took us out.

  • Royally Flushed!

    The THANG:

    YHC was pleased to see the SOJ fleet arrive in force to experience something fresh today – many wondered if an Old Glory was in store as YHC carried the ST on our initial mosey…but an Old Glory just wasn’t in the cards…

    Mosey to the Endless Circle of Pain (Field 1 bleachers):  Today’s “House Rules” of Engagement – utilizing the official F3 Workout Deck, the PAX will perform as many COP exercises as indicated on the cards (outlined below), with a Mosey loop around half the field every 5 cards. Rep Count x10 for cards #2-10, x25 for Face cards, and x100 for Aces. YHC shuffled the deck a couple times, and here’s how we went ALL IN:

    • HandClap Merkins x10 IC
    • Dips x25 OYO
    • Diamond Merkin x25 OYO
    • AssKickers x10 IC
    • Copperhead Squats x10 IC
    • Heels to Heaven x10 IC
    • Burpees x25 OYO
    • SmurfJack x25 IC
    • American Hammers x25 IC
    • Merkin x25 OYO
    • Sprint 200m
    • SSH x100 OYO
    • Ranger Merkin x10 IC
    • Mountain Climber x25 IC
    • Bear Crawl 50 Yards
    • Chuck Norris Merkin x10 OYO
    • Karaoke 100m
    • WWII x10 IC
    • Plank Jack x25 IC
    • HighKnees x10 IC
    • LBC’s x10 IC
    • Monkey Humpers x10 IC
    • Hand-Release Merkins x10 IC
    • Squats x25 OYO
    • Arm Circles x100 OYO
    • Sprint around full Field
    • Incline Merkins x10 OYO
    • Calf-Raises x100 OYO
    • Merkin x10 OYO
    • Monkey Humper x25 IC
    • Low Plank x60s
    • Flutter Kicks x100 OYO
    • Derkins x10 OYO

    Mosey back to ST for COT:

    • Counterama #19
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • Well THAT was fun! Nothing like getting through a solid ground and pound with such a great group of guys to get the day started right. A whopping 33 cards completed, but leaves YHC feeling like the Hard Way will be getting the PAX to complete the deck in one workout session – maybe requiring we eliminate the mosey breaks. Don’t worry fellas, you WILL be seeing the F3 Deck again! 🙂
  • Dude, you need to work on your routes…

    A mighty crew of amateur backyard Football players descended upon Heartbreak and this is how things went

    COP
    – Don Quixote’s – Side Straddle Hops – Merkins – Russian Soldiers

    Indigenous Peoples run over to the Elementary School parking lot for a Triple Check. First partner runs the Parking Lot, second Partner does Hand Release Merkins, third partner does Flutter Kicks. Three people, three rounds, three exercises.

    Mosey over to the Elementary School Bus Loop for a Crabwalk/Burpee Ladder. First man does 10 Burpees while the other men do Pole Smokers OYO. When the first man is done he runs back tot he bottom of the loop to get in the back of the line and the rest of the men Crabwalk up to the starting point. Repeat until all 8 men have gone once.

    Mosey over to the big field behind Pemberton Elementary for some Football Passing Drills. We had 8 men so we had 3 pairs of guys running passing routes/defense and a quarterback. Quarterback calls “hike” and the Wide Receivers run out. If offense catches the pass then they call a exercise and we completed 5 reps, if not, then defense call the exercise.

    Announcements:
    Vinny’s Second Annual Field Day is this Saturday at Dogpile. Tuckahoe/Western Henrico (Loose Goose you have been defined) to wear Khaki Shorts and a Polo, Visor is optional. BoDo’s VQ is tomorrow at W-Dog. Come one, come all.

    NMS: It was a beautiful morning out today. A little bit a dew on the grass, a slight coolness in the air. Spring is 100% here to stay. YHC is happy the sun is starting to come up earlier now, it opens up a whole other realm of activities that are possible. Today’s Football was an ode to Lab Rat’s traveling summer Frisbee games. It was great to see Mr. Holland who Vinny has re-classified as City-Proper even though he’s 5 minutes from Hanover. Thanks for letting YHC take the reigns today. Goose has the Q next week, something tells me he’s going to “one up” today’s festivities, YHC can’t wait…..

  • Pepe le Pew’s Amorous Quest for Hikers and Body Art Stitches

    YHC called a new route with a 4.4 mile core and bolt on mileage for 5s and 6s.

    Out the River Road entrance and cross in front of the shopping center. Take Westham Station up to Country Squire and cross River Rd. Now on Westham Pkwy, take it about a mile and a right on Baldwin.

    Find the gate in the fence and cut through the fraternities, cross the parking lot behind the ball field, and drop down to the lake. Take a right at the lake and complete a partial counter-clockwise loop of the lake for 4.4. 5s and 6s do another lap of the lake with 6s then finishing with a climb to the main entrance and dropping down the wishbone on the other side.

    BT took us out.

    Lockjaw Out

  • Shenandoah Shenanigans

    Most people discuss the food, Dogpile, or what is planned for the weekend during Coffeeteria at ET’s on Saturday morning. Not TYA, Ollivander and a host of others. Nope they discuss a CSAUP that really is Completely Stupid. Thus the birth of the Shenandoah Shenanigans. Without getting too deep in the weeds, the plan is to cover 107 miles of the Appalachian Trail that runs through Shenandoah National Park. To make this an easier feat, we will begin at the northernmost park on the park in Front Royal, VA and continue south on the AT to Afton, VA. This seemed to be the logical direction due to the fact that if we were moving from North to South, at least we would going downhill. Now that we all know the game plan, here is what happened:

    Thursday, 05.02.2019 – 1630 – Gather at TYA’s house to load the EMC Mechanical Van for the trek to Front Royal, VA. TYA had us stocked with plenty of water, Gatorade, sandwich supplies and meds. Ollivander brought enough snacks, fruit, and chips to feed about 5 Little League teams. YHC was instructed he was in charge of dinner so YHC had enough Pork Tenderloin, Corn on the Cob, Chicken Breasts and Green Beans for three times as many people. (And COLD BEER. Van loaded and off we go. As we turn out of TYA’s neighborhood onto Cary, TYA feels the need to refill the van with gas, but Ollivander indicates we probably got enough to get out of the city limits. Slowly making our way north through rush hour traffic, we arrive just south of Warrenton, VA for van refueling and snacks. As the sun is setting, we arrive in Front Royal, VA and find the trailhead where the festivities will begin on Friday morning. Then it off to find a spot for dinner. We passed a nice, clean looking pub on the ay into town. We head back to the pub, to discover the damn restaurant closes at 2000. What type of food establishment closes at 2000. Ollie breaks out the phone and finds us a place called The Cue Sports Bar and Grill. Sounds like our kind of place so we head in that direction. By this time, Whittler has met us from Richmond and as we walk into bar, we discover we were in a pool hall complete with pinball machines and what looks like pool tournament. TYA inquires as to whether they are still serving food, (apparently everyone in Front Royal eats between 1700-1800), and the fine folks told us they would be more than happy to feed. After eating our burgers and watching a little hockey, it is time to find a place to sleep for the night. (This truly was an adventure because we obviously worked out all the details beforehand). Quality Inn here we come and they have rooms available. It is here we meet our first Thru Hikers that had decided to sleep in a real bed for a night. This young couple had recently graduated and decided they were going to cover the entire AT before graduate school. They had been on the trail for 55 days. We get a good nights sleep.

    Friday, 05.03.2019 – 0500 – Up before the sun to get ready for the day. Dunkin Donuts is across the street for the coffee lovers and TYA had to get some more bagels. (You will see there is s theme around bagels, just wait until the end) The plan is for YHC and Ollie to begin at the trailhead and TYA and Whittler to drive to the end of the first segment and runs NORTH on the trail until they met us. (Some details were worked out apparently) At exactly 0629 GMT, Ollie and YHC begin running across a little bridge through a creekbed and then it starts. For the next 2.7 miles, we went up and up and up. During this time, we encountered squirrels, rabbits, multiple deer and two stream crossings. Add to that, rock formations we had to climb thru and around and finally we reach the summit and we were greeted with the most beautiful view of the sun shining down on a valley. Well worth the climb. (Ollie did his best impersonation of Shakedown throughout the entire trip and will posts pictures on Google photos for the PAX.) We ran when we could, hiked when we could, and made our way to meet TYA anad Whittler at about the 7 mile mark. As they began to run back to us, TYA thought to himself, How do I know if I am running North??? He and Whittler began this long dissertation beginning with the sun is on my white and moss grow on the North side of trees. Look at your phone where there actually is a compass. They only ran about 0.5 miles the wrong direction before they corrected course. (roughly halfway) Ollie, being the accomplished runner he is, informed YHC we needed to keep a 20:00/mile pace to accomplished our goal. Even with the initial climb, we were right on pace. But, the sun was beginning to rise higher and I forgot to tell you it was hot and humid. The sweat was dripping on everyone and YHC was feeling some rumbling. Dehydration or last nights grease burger??? Didn’t matter, we were in the middle of a National Park!!! We reach the end of the first leg in 4.5 hours. The equivalent of a half marathon in 4.5 miles. Did YHC mention there were some mountains during the journey??? With some distress, YHC pulls himself out of the game and assumes support crew role (YHCs specialty) TYA, Ollie, and Whittler continue on with the second leg. this leg was about the same distance as the first and YHC moves south on Skyline Drive to the next point, expecting to greet the crew in another 4.5 hours. You know those times in your life when the good Lord provides everything you need, well the next stop was at a rest area on Skyline Drive and YHC needed that rest stop multiple times. Damn heat or burger. Did I mention it was hot??? The expected arrival time came and went and no sign of the boys. Finally, albeit behind schedule, I hear TYA (imagine that) and I set up provisions under a shade tree for refueling. Everyone knows TYA sweats like crazy and he comes it the rest area looking like he swam the entire route. Whittler has tweaked his ankle and is sweating like crazy. My stomach is still flipping like a gymnast (you knew I would have to get at least gymnastics reference in here) and Ollie. Ollie looks as fresh as a springtime daisy and still has pep in his step. Due to the heat, (and the fact that TYA promised his wife he would not do anything stupid), TYA pulls himself out of the game and the Whittler does the same. YHC is not ready to get back in the game and that leaves Ollie running a solo the last leg of the day. Aftern refueling, Ollie runs (yes he just ran 26 mountain miles) across the parking lot. TYA, Whittler and YHC climb into the van and move southward to the end of the next leg. Awful place to spend the night, so we move the van north about .25 miles to a nice large parking lot with an area for camping if needed. As we wait for Ollie, YHC fires up the grill so we can eat when Ollie is finished. Yes, YHC is cooking on a grill in a parking lot right off Skyline Drive. As for forgiveness rather than permission. TYA begins walking back on the trail to meet Ollie and as they finish, pork tenderloin and corn are just coming off the grill. And a whale of a lightning storm. Let’s eat quickly boys. Eventually, the lightning subsided and it was just raining sideways. As the rain picks up in intensity, Ollie declares that it is time for a shower. Yes, he is beside the van, in the middle on the parking lot, on the side of Skyline Drive, singing while showering with his natually organic, safe for the forest soap. Whittler has plans to get picked up for return trip to the B+B near where started, in order to return to Richmond and eventually to Boston the next day. His ride is named Kathy and we are not sure if her lst name is Bates. 2100, Whittler gets in the car with Kathy Bates??? Day 1 done.

    Saturday, 05.04.2019 – Alarm goes off at 0500 and 0515. Not much movement in the van. Little slower moving today. Fuel up for the first leg and at 0700, Ollie and YHC begin yet another ascent (about a mile), as TYA drives to end of this days first leg to repeat the same protocol. This leg greeted us with some spectacular views and more stretches where we could run. Ollie was strong as ever, just a little sore from the previous day, and we met up with TYA about the halfway point again. During the first stretch, Ollie and YHC did have to cross a boulder field on the side of a mountain that was a little sketchy, but we managed successfully. After we met TYA, we climbed another summit with a beautiful view and TYA informed that the rest was downhill. It was not!!! However, during this leg, we met many thru hikers, day hikers and one gentleman from northern VA that saw the F3 on TYA’s shirt. this led to a discussion about the gentleman’s cousin, in Greenville, NC, who was diagnosed with ALS and all the great tributes the PAX down there did for Papa Smurf and his family. Small world. Day 2, leg 1 finished up with a hitch. About 13 miles. Ahead of schedule for day. YHCs stomach had corrected itself and we were off the the next 12-13 miles after some much needed refueling. This is where it get interesting!!! TYA drives to the end of the is again and Ollie and YHC begin our journey. Nice pace with plenty of stretches for running and then we round a corner of the trail and are greeted by a Black Bear. Both Ollie and YHC had done a little research before the adventure to see what to do in case we encountered a bear. Back Up Slowly, Grab some rocks (hoping not to use them), and make talk loudly to the bear. As we began implementing this protocol, Ollie askes me how old the bear was? YHC informed Ollie that this is the forst bear YHC has seen and YHC did not interview the bear for his birthdate. Anyway, the bear goes on about his business (whatever that was, along as it does not involve eating Ollie or YHC), but the trail takes us rights towards the bear and now we cannot see the damn thing. Ollie begins talking to the bear loudly and I am scanning the forest for any bear friends we may not have seen. We may it through the area, but about 0.1 mile down the path, we run across the very large pile of bear poo, just to remind us that this forest does not belong to us, we are just passing through. We should be meeting up with TYA, but this time we had covered more than half of the leg, so we are wondering if TYA is OK. We finally see TYA and he informs us that the upcoming section of the AT is not very forgiving. We have a slow long and sometimes steep ascent, through yet another rock formation and then a long downhill that just beat the snot out of TYA on the way up. Did I mention the AT is nothing but rocks. The trail is covered with rocks, boulders, sticks that make for a very uneven footing. Eventually this takes a toll on your feet that makes your muscle soreness a minor discomfort. We make it, somehow, to the end of this leg and we are drastically behind schedule. YHC was not planning on running the last leg, in order to prepare our meal, but YHC could not have moved another step. YHCs tank was empty. the original plan was not to be on the trail at night, (BEARS), but we still had one more leg to go. Ollie and TYA take off on the day’s last leg with a projected finishing time at 2030. (DARK) The AT crossed Skyline Drive and the end of the next leg in an absolute awful spot. No Parking, at the bottom of a gap, right off the side of the road, no cell reception. YHC begins scouting for another location for the night. YHC found a nice overlook about 2 miles down the road with cell reception. YHC lets all know that everyone is OK and enjoys one of the best coldbeers YHC has ever had at on of the most pleasant spots. After some rehydration, YHC goes back to the original meeting place, and cooks chicken breasts and green beans. At about 2015, the food is just coming of the grill and YHC hears the all too familiar Ollivander Bear Talking again. TYA and Ollie are just coming off the trail, having just seen another bear. It is also beginning to rain again. YHC casually asks which direction the bear was meandering and TYA and Ollie inform YHC the bear was heading towards the van. I am sure my cooking smells good, but YHC is not sharing with a damn bear. YHC makes an executive decision, (TYA and Ollie just covered 35 miles and were not thinking 100%), to move the food into the van and move back to the overlook YHC located earlier. This got everyone out of the rain and out of the van. Grill be damned (still hot, even though YHC put the fire out with about 10 bottles of water), it stays on the side on Skyline Drive. The EMC Mechanical van tuns into the overlook area and everyone eats. It is raining sideways again and yep you guessed it, Ollie jumps out with his fancy soap and begins his singing in the rain again. Everyone is so sore, nobody can get to sleep. Finally fall asleep.

    Sunday, 05.05.2019 – 0500 alarm goes off – 0600 alarm goes off – 0700 Circle K M calls – 0715 finally get out of van. Everybody is moving real slow. Ollie says it is not raining that hard. (This coming from the same guy that has bathed in a thunderstorm the last two nights.) But it is REAL FOGGY. I mean REAL FOGGY. TYA says he is going to check the trails out and proceeds down the AT for a while. Reporting upon return, TYA signs the rocks or slippery but the trails are OK. YHC inquires as to whether he saw anymore bears and TYA responds with a NO. YHC immediately reminds TYA that you can only see about 15 feet in front of you-You don’t know whether you saw a bear or not!!! Ollie tries a little running – Not good. Prior to leaving, we learned the last 20 miles of Skyline Drive were closed due to downed trees from an ice storm this past winter. This meant this last leg of about 25-27 miles would be one long leg. No stops, you had to bring enough food and water to get you through the entire leg. TYA gets on his Google machine and learns they must have cleared the trees from the road as that announcement had been removed. That is great, but it is still as thick as pea soup at the top of this mountain. The decision is made to travel south on Skyline Drive a little to make sure there really are no trees blocking the road and to see if the fog improves. It does a little and then it gets bad again. TYA, Ollie and YHC all give reasons to continue and/or to pack it in due to weather. YHC knows F3RVA works out rain or shine, but Mother Nature is not to be played around with in the middle of a National Park. TYA proclaims, Let’s go to BODO’s. The adventure began with TYA buying bagels and ends with TYA buying bagels!!!!!!!!!!!!!! We arrive back in Richmond, unpack the van and head to our houses. Oh what an adventure.

    NMS : The original goal was to cover 107 miles of Shenandoah National Park in 3 days. Did we meet our goal? Not exactly,m but this is what we did accomplish:

    Ollivander – 50K on Friday and 50K on Saturday (New accomplishment for him)

    TYA – Marathon on Friday and 50K on Saturday (New accomplishment for him)

    Circle K – Half Marathon on Friday and Marathon on Saturday (New accomplishment for him.3

    Whittle – Marathon on Friday.

    And did I mention these were MOUNTAIN MILES. If you read the above out loud, all involved accomplished something extraordinary during this adventure.

    Additionally, the entire PAX had plenty of time to center themselves and reinvigorate themselves to be better husbands, fathers, co-workers, etc. YHC would encourage all of F3RVA to visit the mountains just west of Richmond. There is much to do with the family or just to sit at an overlook and read a book. (YHC did.)

    TYA, Ollie, and Whittler-Thanks for the adventure. Please add anything I missed or forgot.

    Circle K

  • Ball on a Chain…

    9 men rolled in to BWES to start their work-week with some RiverRun miles. YHC grabbed the Q late last night and had a little something different planned today…a little ball on a chain.

    The “Chain” for today was the nearly 1-mile trek from BWES up Twin Team Hill (pause for groans…) and into Powderham.

    The “Ball” was a 1-mile loop around Drakewood, Glendower, Ellesmere, Drakewood.

    The challenge – complete the “Ball” as many times as you can and then return to the flag down the “Chain”.

    Rosie and Tobit completed 4 loops for 6+ miles. Well done men.

    Doozy, OC and YHC completed 3 loops.

    Bullseye, DK, Slumlord and LugNut apparently like bigger balls and completed the full 1.5-mile Glendower, Bosham, Drakewood loop the first go-round and then added a second smaller loop. Way to push it fellas…even if inadvertently.

    The flat loop gave the opportunity to push the pace a bit today – after catching your breath from climbing Twin Team of course. Thanks to OC for helping me push the pace for 8-minute miles around the loop.

    I was smoked! Great work all.

    No More Gumbo For You!

  • Sippy did Post!

    First to arrive at Batteau with Swirly jogging in and the Flag was planted. YHC forgot his watch so Shakedown alerted the Gloom, 0530. No Sippy Cup in site….time to mosey.

    Down the street to Forest Hill, along the sidewalk and almost able to place an order for coffee. COP-x 25 SSH, x 25 Imperial Walkers, x 10 Don Quixote’s, x 25 Freddie Mercuries, x 25 Flutter Kicks, x 25 Plank Jacks. Mosey back up the sidewalk to middle part of Forest Hill Park.

    11’s- Squats on side, run down hill and up hill to the other side, Merkins. Only variable, Bernie Sanders run, up hill to Merkins….aka backwards. So x 1 Squat, run, x 10 Merkins. Q handed over to Shakedown. Mosey to tennis courts. In honor of Shakedown’s first Hot Potato Q……

    Triple Check-Plerkins and Bear Crawls. One Pax Planks, one Pax member performs merkins with legs on planking members back, third Pax bear crawls to fence and back. Nice work to Soul Glo and Shakedown for making it work. Swirly handed the Q and over to the playground we moseyed.

    First exercise-Chazz Michael Michael= Partner up. Partner 1 grabs monkey bar and places legs over Partner 2 shoulder. Performs lat raises. Only Partner 2 is facing Partner 1. 3 sets of 5. Awkward!

    Second exercise: At playground border, x 15 dips, x 10 merkins. Repeat 3 times.

    Third Exercise: x 20 Swing Jacks (2 Swings available) while PAX performs step ups on picnic bench till swing available. Times up and mosey back to the flag. And there was Sippy Cup!

    Number-ama, Name-r-ama, Announcements: Field Day, May 11. See your Nano regions captain for uniform. Mothers Day, May 12! Guys, don’t forget!

    YHC took us out!

    NMS: 0525, Marv drives around and asks if anyone knows where a guy could work out. Marv parked at another lot. And, Swirly asked several times if anyone saw Sippy Cup on their way over. YHC was going to take Pax down to the lake from road facing Forest Hill but caution exercised due to poor lighting. And COP was there…different.

    Bleeder, hope you are only hurt and not injured! Those hill runs are no joke.

    Marv, YHC is definitely closer to you after Chazz Michael Michael exercise.

    Shakedown and Swirly, excellent workout this am! Soul Glo, keep up the hard work and cardio gets better!

    And as we returned to the flag, there was Sippy Cup….asking “Where were you guys?” Garmins are not all keeping the same time. Sorry, Sippy Cup, COP was in weird place this morning and 11’s quickly silenced mumblechatter. Next time COP will be delayed by 1 min because you are a regular Batteau Pax member!

    Be super today. Only those who post understand.

    Loud and Proud,

    Flatline