Category: Richmond, VA

  • Ruckin, Runnin, and Ridin

    22 ruckers, runners and bikers posted on a lovely Friday Morning.

    The Thang and NMM

    The ruckers launched at 5:15 and headed to hillcrest and other unknown parts and back to MM

    Runner headed west on Grove, left on Oak, Left on Cary and right on Hillcrest. Then the runners did as many loops as they could in the allotted time. Then back the same way we came.

    Biker (pullout) headed out on his own for a jaunt downtown.

    Hillcrest is dark. I knew this already, but you really get the full affect when there are a bunch of runners on the road. Pucker, Swiper, Singer and I reversed direction on each loop. We could see the runners that had headlamps on, but when a non headlamped runner came along, it was almost a collision every time.

    Reverse shout out to Lab Rat. According to the Mr. Rat’s rules, none of the ruckers should have gotten big data credit for the workout today. When YHC launches early and/or runs extra on Sundays, Lab Rat does not include YHC on the PAX list. Despite those rules, I have included all the ruckers, including Lab Rat, in the PAX list.

    There is a movement about to get Phonix to run a marathon and qualify for the Boston Marathon. He definitely has the speed, he just needs a little help on the nutrition and hydration front. It also sound like he needs a little help with nerves as every time he tries to run that far he ends up with the dry heaves. Ouch.

    Oyster is consistently late to Friday runs and then does his own route. He is always there for the finish, but he sneaks in somewhere after 530. Welcome to Jekyll from the Fort this morning. Always good to have out of town guests

    Good luck to Bootleg this weekend. He has put the work in, now its time to reap the rewards and punch his first ultra ticket.

    Earth day 5k coming up sometime in April, for a detailed marketing pitch, see Wedding singer

  • …….400m of Bear Crawls…..

    8 Super Troopers arrived to Twin Team this morning to finish the work week in dynamic fashion and welcome in the weekend. 0525 Flag planted. 0530…….5 Burpees to start.

    Mosey down the road, past the high school, and to the parking lot across from The Swamp. COP= x 10 Don Quixote’s, x 25 SSH, x 15 Copperhead Squats, x 10 Invisible Jump Ropes, x 15 Russian Soldiers, x 20 LBC, x 15 Box Cutters. Enough of this. Mosey to the track.

    Exercise 1- No Mercy Mile. Start at end of turn 4 at straight away…Run to Turn 1. Bear Crawl to Turn 2. Run down back straight away, half way down, perform 25 Merkins and finishing running to Turn 3. Lunge from Turn 3 to Turn 4. There was extreme mumblechatter when the Q announced this exercise…..previous attempt at this exercise called into question. Only .5 miles was called to start. PAX looked great after 2 laps, so Q announced the PAX would complete No Mercy Mile.

    0610 No Mercy Mile completed and time to mosey back to the Flag.

    Number-ama, Name-r-ama, Announcements: March 23, Dogpile will be at 0700 with Dredd leading from Corporate. Growruck is Saturday night. HDHH is Friday night somewhere in RVA with beer. Ask around.

    YHC took us out!

    NMS: YHC may still be going through puberty or losing his voice. None the less, COP is still fun! Rosie actually expressed pessimism when YHC introduced No Mercy Mile. Evidently, Dr. TH tried this exercise but with much more complicated directions. YHC believes in K.I.S.S= Keep It Simple Smart, really Stupid, but No Mercy Mile took the entire morning. 400 meters of bear crawls, 400 meters of lunges, 800 m of running, 100 Merkins. Simply Outstanding!

    Bullseye, way to make it work this morning. Tobit, pleasure as always. Orange Crush keeps posting. And Rosie…pessimism…..NO WAY…..way to support the Q!

    Thank you for following this morning Gentlemen. My first post this week and man, very much needed!! Only those who post understand!

    Loud and Proud,

    Flatline

  • Gluten-Free KB

    Four noble warriors begrudged the late winter temps and made their way to the Circus Maximus AO to throw around weights of various shapes and sizes.  Here is how it went down:

    • COP
      • 10 herpees OYO
      • 30 SSH
      • 15 IW
      • 10 DQ
      • 15 helicopters
      • 10 2x merkins
      • 30 2x LBC
      • 20 Suzanne Somers, each leg
      • 20 flutter kicks
      • 10 pickle pounders
      • 10 scorpion kicks
    • AMRAP challenge – rotation of 5 exercises over a 30-35 second period, with reduced rest after each rotation; rests start at 20 seconds and move down to 15, 10 and 5 seconds
      • Weighted squats
      • High pulls
      • Weighted lunges
      • Halos
      • KB swings
    • Run the bus loop
    • AMRAP challenge/version 2 – rotation of 3 exercises over a 30-35 second period, with reduced rest after each rotation, rests of 20, 15, 10 and 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Lawnmower pulls – each arm
    • Run the bus loop
    • COT with YHC taking us out

    Good work by the PAX today.  Offshore continues to use a flat weight of some unknown size.  Honeydo left his KB at home, so a ruck sack had to suffice.  Johnsonville pounded away with the 35 pound KB.  Honeydo took advantage of a brief gluten-induced absence by Johnsonville, using the 35 pounder for a brief period.  No reports of a hazmat team needing to secure the bathrooms at the KBB law firm.

    Looking forward to the Kubota clown truck returning next week.  God is good all of the time!

    Attila

  • Focus on the hills

    4 Pax and 4 parts

    COP–Lab Rat leading. SSH, DQs, Arm circles, IWs, Helicopters, Merkins

    Face Plant leading Mosey to the bottom of the hill for a Quadruple check, each Pax does each exercise twice. Exercises were: Run up and down the hill, flutter kicks, burpees, 6 inches.

    Sippy Cup leading. Shifting sands. All of the way up the hill to the parking lot 20 paces running up followed by 4 lunges (2 each leg) back.

    Hardywood leading. Alternate bear crawl and crawl bear half-way down the hill, 20 paces before switching. Then in the bowl, 3 sets of 10 derkins, 20 incline merkins and 30 dips.

    Moleskin. It was a good way to start the week (now almost over), gentlemen.

  • Hey boys, check the form on the lunges!

    17 Strong posted on a sunny and 70 Thursday morning. Weather was perfect for a good beatdown.

    The Thang:

    10 Burpees OYO, Mosey to side of school for COP 10x Don Quixotes, 10x Windmills, 20x LBC, 30x SSH. Mosey to the track for 1k, 5k. Exercises are 100 merkins, 200, squats, 300 WWII setups, 400 SSH. Mosey to triple check area. Triple check for 15 minutes: balls to the wall, wwII setups, and run to fence and back. Lunge to the street, run back to the shovel flag. 10 x wwII setups, and superman to end.

    Saab is hilarious during the warmups. Not because he is saying stuff, but because his warmup exercises are hilarious. His approach to Don Quixotes and SSH is unique to say the least. If you are the Q, do not look in his direction, it might screw up your cadence.

    Kubota might be the most environmentally unconcerned citizen I have met. He leaves his truck running for a half hour before the workouts even though he is in Swirlys truck so that he can put his hat and gloves on in the warmth of his truck (and also to waste fossil fuel and clean air)

    Objective today was to keep us moving the whole time. No breaks. We did a lot of running, but it was a good day for that.

    Announcements

    Bootleg is running a 50k this weekend. Fantastic to see a guy set his mind to something and attack it with all he has got. Truly inspiring.

    April 3rd Roller Coaster will be at a different location, followed by a humpday happy hour. Pre blast to come from Kubota.

    Earth day 5K coming up in April. The race truly sucks and you are lucky if you even get a t-shirt. See Wedding Singer for details.

    Ruck tomorrow morning at Ramm.

    TYA out

  • PreBlast – RollerCoaster/HDHH 4/3/2019

    PreBlast – RollerCoaster/HDHH 4/3/2019

    We will be moving the Wednesday April, 3rd 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. This is the week of most public school’s Spring Break. Also, there is outdoor seating at Palani Drive, which will be key for those that don’t smell good after a run. This will be good training for BRR 2019 (the running part and the beer drinking part afterwards.) See ya there!

  • Chilly Dips at T’Wolf

    6 Warriors posted on a sub 30 Degree Weather

    COP

    Helicopters x 10

    SSH x 20

    Copperhead Squats x 10

    LBCs x 20

    Merkins x 10

    Stretch both legs – 10 Counts

    Mosey to front of lot

    Escalating Bus Loop Light poles –

    Squats – Start with 2, add 2 additional at each pole – Up to 20

    Flutters – Same as above

    Merkins – Start at 1, add one at each light up to 10

    Monkey Humpers – Start with 2, add 2 additional at each pole – Up to 20

    Mosey to Front of School

    Triple Check

    Runner – Runs around front lot, Exercises – WWIIs, Dips on picnic tables

    Mosey to bottom of lot

    Partner Up- Dora

    100 Squats, 200 LBCs

    Mosey to Flag

    APDs x 15

    Hold 6inches for 60 Secs

    Numberama, Namerama, YHC took us out

    No Announcements

    NMS – Bullet Point Style

    • Tobit is Fast
    • Honeymoon is Fast
    • Bulleye is correct, light poles sound easy until the reps start to add up
    • Orange Crush has become a regular and is killing every workout he posts at
    • Lugnut is also fast, crushed the workout and maxed out the run trying to hold off Honeymoon in the, triple check, strong work LN

    Honor to lead this group! Love one another and reach out to someone you haven’t talked to in a while, never know how much it will mean to them!

    Marmaduke

  • Tour of Laburnum Park Area

    Four of the faithful met after work at Linwood Holton HS on Monday night for some evening F3. The weather was chilly and the sun was setting. Johnsonville took the Q, with a plan in mind. However, Kru suggested that we do a mobile workout in and around the Laburnum Park area. Being cut out of the “benevolent dictator” mold, I consented, and this is what went down, more or less —

    We mosied across Laburnum, to either end of Wilimington Ave. (a divided 2-lane drive with very little traffic), parts of the (soon to be renamed) Confederate Avenue, and along Gloucester Rd, the connector between Wilmington and Confederate.

    At the end of each 1/2 mi., we stopped and did 10 burpees, 20 squats, 25 2-count flutter kicks, and 10 merkins. In all, we covered 2.5 mi., returning to the ES.

    To finish, we planked in a circle, and took turns doing 3 burpees each ring-of-fire style, with 1 burpee each for the last round. We wall sat for the “ring-of-fire” squats. We reverse planked for the “ring-of-fire” flutter kicks, and we finished with a traditional ring-of-fire.

    COT with YHC taking us out.

    Great work men!

  • Three’s Company

    Three studs attacked the hills of Roller Coaster last night and here is how it went down.

    Offshore – Ruck loops = Boom !

    TYA – 2 long loops, 1 short loop.

    Swirly – 1 long loop, 1 medium loop, 1 short loop.

    Well done guys – beautiful night for a run!

  • Highway to Hell

    7 lucky gentlemen showed up for a 70 degree sunny manndate beatdown. The COP went like this

    • Smurf Jacks
    • Tempo Merkins
    • Alternating Shoulder Taps
    • Something else I can’t remember
    • Travoltas

    AC/DC song
    — during the chorus, do renegade rows
    — verses do KB swings, deadlifts, and around the worlds

    THE BEAST

    1) bob and weave
    2) halos
    3) squat curl press
    4) standing kb crunches
    5) kb jump squats
    6) regular burpees

    NMS — Happy Anniversary to me! YHC and his M have been hitched for 20 years and dated for three years prior to the hitching part. How can two people stay together so long? We have gone through our share of great stuff and our share of hell as well. And yet, YHC feels like the rough patches have actually made us stronger as a couple. Instead of tearing us apart, the hard times have brought us closer together. True intimacy in any relationship comes through shared experiences, even the really difficult ones.
    Thank you to my F3 friends who have helped make YHC strong enough to get through this latest crazy time in our marriage. YHC could not have done it without your support and prayers.
    Blessings,
    Opus