Category: Richmond, VA

  • An Original Workout Routine

    A terrific 12 fought off the warm comforts of the fart sack to converge on a almost frozen Twin Team AO. With a fierce gust coming from WAY north of the James, YHC knew it was best to keep our SOJ friends warm via some movin’ around. 530? Let’s Boogie.

    COP

    Mosey to the Bus Loop. 5 burpees for YHC’s missed Q.

    SSH, Cotton Pickers, DQs, Imperial Walkers, Helicopters, Arm Circles (and reverso).

    The Thang

    Exercise 1: Merkin Ladder

    An original workout routine concept by YHC. Run to the end of the bball court and do 20 merkins, run back to the starting line and do 19 merkins….. work your way down to 1. 210 total.

    algore and Arm Circles OYO for the Six

    Exercise 2: 4 Corners

    Always a fan favorite, utilizing the track:

    • Corner 1: 25 Copperhead Squats
    • Corner 2: 25 Monkey Humpers
    • Corner 3: 25 Plank Jacks
    • Corner 4: 25 Lt. Dan’s

    Plankarama for the six.

    Exercise 3: Triple Check

    • Pace Car: 10 Merkins
    • Pull ups
    • SSHs

    add another 30 to the merkin register: 240. algore for the six.

    Exercise 4: People’s Chair

    3 minutes of People’s Chair Intervals. Mosey back to the flag for Mary.

    Mary

    15 Flutter Kicks (arms overhead), 20 Alabama Prom Dates, 25 LBCs

    10 Merkins OYO. 250 merkins down and Time’s Up.

    Numberama, Namerama, YHC took us

    Grow your Beards/Staches/Chops this November. As always be with those named and unnamed brought up by the PAX. Enjoyed it fellas, SYITG!!

  • Snap, Crackle, Pop

    A dozen runners – some early, some later – arrived for this Friday’s run. A few bikers converged as well, but YHC was not able to catch the name in the COT.

    The Run

    North on Westmoreland and take a left on Patterson and a right on Willow Lawn Drive. Take a right on Monument and head east. 4s turn on Hamilton, 5s on Cleveland, and 6s on Davis with everyone returning on Grove to the SF.

    The Yankee Aggressor took us out.

    It was great running with Wedding Singer and Oyster this morning. Great to partake in the conversation.

    Everyone send positive energy to Bootleg who is running an ultra tomorrow.

    Time to taper,

    Lockjaw

  • Are we going to use our legs today?

    6 Warriors of the Gloom came out for some fun this Thursday morning.

    This how it went down

    Warm Up – Parking Lot Tracers

    COP (ALL IC) – SSH, Merkins, Helicopters, Merkins, DQ, Merkins, Imperial Walkers, Merkins, Arm Circles, Merkins, More Arm Circles, Merkins

    THANG

    Mosey to the playground

    11’s – 1 Pull Up + 10 Merkins, continue till 10 Pull Ups + 1 Merkin

    Mosey to the top of the Hill

    Triple Check – PLT’s and one person runs to a large tree and back

    Mosey to the steps on the hill

    5 Box Jumper + 5 Merkins each step (13ish total)

    Mosey through the school

    Tunnel of Love (one round each)

    2 MOM – Fuller Kicks, Freddie Mercury’s, Dolly

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    So it’s November so of course Merkins are a big part of the workout. There were some questions as whether our legs would be needed today. YHC made sure to please the crowd with some PLT’s. Your welcome DaVille!

    SPIT ON THAT!!

  • The DTH Chest-Expansion Program

    A fine foursome along with DTH’s dog Cooper (F3 “Opi”) came out in the crisp cold darkness to knock out a bunch if merkins along with other stuff – as follows:

    The THANG:

    Mosey to Culdesac for COP #1:

    • x10 Merkins at each light pole going down (x140 total)
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • Hairy Rockettes x10 IC
    • Body Builders x10 IC
    • Mtn Climbers x10 IC
    • Freddie M’s x10 IC
    • DTH’s x10 IC

    Mosey back up to top for COP #2:

    • x10 Carolina Drydocks at each light pole going up (x140 total)
    • Assemble at end of grassy knolls
    • Fiddler Crab (feet downhill) across length of Grassy Knolls’ side slope, stopping at every 20 yards to complete x10 Incline Merkins (x6 stops = x60 Inc.M’s total)
    • *AUDIBLE to alternate the movement portions & rotate between Fiddler Crab, Moving Lunge, and Fiddler Bear Crawl

    Mosey to Soccer Field 1 for COP #3:

    • Quarter Pounder:  Sprint to each quarter to complete exercise, Bernie back to start between
    • 25 yard line – x25 Merkins
    • 50 yard line – x50 Squats
    • 75 yard line – x75 Am.Ham’s (2-ct)
    • 100 yard line – x100 Calf Raises

    Mosey to Amphitheater for COP #4:

    • Partner up for Dora
    • x100 Merkins
    • x200 WWII’s
    • x300 Monkey LBC’s
    • Moving partner completes x5 Incline Merkins on each of 7 steps going up then runs around top to return via side stairwell (YHC went around 3x = x105 Incline M’s total)
    • *OUT OF TIME ON LBC’s —> BTTF

    COT:

    • Counterama # 4
    • Namerama
    • Announcerama (see Comments)
    • CHAP took us out in Prayer

    NMS: 

    • Solid ~530 Merkins incorporated into this morning’s routine (total depends on how many an individual completed during Dora. Today’s merkin emphasis serves the ongoing November Merkin challenge while also prepping the Forge for taking back the Most Merkins Banner later this month. Enjoyed the small crew today and of course Cooper loves running with the guys…even if that sometimes means enthusiastically tripping them up. Keep posting fellas!

  • What was that? A spicy biscuit (VQ energy=running)

    11 warriors of the gloom showed up for YHC’s VQ. Tclaps to Gumbo for extra credit laps before the workout. Yesterday was 9 year anniversary for YHC and M. So you may see a theme.

    COP

    Long mosey to bus lot for:

    • 9 Abe Vigoda
    • 9 Windmills
    • 9 Jazzercise
    • 9 Imperial Walkers
    • 9 Russian Soldiers
    • 9 Cherry Pickets
    • 9 Freddy Mercury
    • 9 Heels to heaven

    The Thang

    Partner carry/booyah Merkins light pole alley/ladder. Several PAX said they didn’t hear correctly when YHC called it out. YHC has same reaction this exercise was done at another AO. Followed by mosey to track for ascending 4 corners on track, starting with 1 each: wide grip merkin, WW2, merkin, box cutter. 2nd lap 2 of each etc up to 9. Mosey BTTF for merkin ring of fire.

    Announcements, numberama, YHC ended with COT.

    YHC is thankful for 9 years of marriage to awesome M, and for being a part of this great group of guys. Tclaps to Marmaduke for the name Boberry , Bullseye for YHC first set of workout gloves, Hemes for checking on YHC, Rosie for not leaving the 6 lost in the dark at River Run, and to all for welcoming YHC to this organization that has changed YHC and many others lives for the better.

  • A Stronger Arch Required

    Five iron clanging warriors faithfully represented at Circus Maximus today, honoring the start of another college hoops season.  YHC was light on sleep after the kickoff to another Hoos hoop campaign, but that did not mean this Q would be easy or recycled.  Here is how it went down:

    • COP
      • 10 herpies
      • 34 SSH
      • 17 IW
      • 17 DQ
      • 17 helicopters
      • 34 HRM
      • 17 2x Suzanne Somers, each leg
      • 34 LBC
      • 34 APDs
    • Mosey to the side of the school where we did 17 donkey kicks, lunge walk across the lot to do 17 lawnmower pulls (each arm); rinse and repeat 4x
    • Mosey to the practice fields for a modified weighted arch loader with 17 sit ‘n presses at end
      • Bear (death) crawl
      • Crab walk
      • Duck walk
      • Bunny hop
      • Cheetah
    • Mosey back to parking lot doing around the worlds
    • COT with YHC taking us out

    Solid work today.  Offshore went for extra credit sneaking in more merkins between iterations of the arch loader.  November challenge accepted!  White Deer was his normal self, educating us on how other orifices can be used for alcohol consumption.  Entitling a BB “Itchy P&$$y” has a ring to it, but my inner Ron Burgundy/Toga reminded me to “keep it classy.”  

    For those wondering, the Hoos D was strong, and yes, the variations of 34 reps is a celebration of a beautifully ugly win on opening night.  God is good all of the time!

    Attila

  • It’s Gotta Be Friday

    A skeptical nine struggled through the mental fog of the morning. Was it Friday run day? Turns out it’s Thursday.

    Off to the side of the school for COP. Some Helicopters, Russian Soldiers, SSH, Don Quixote, and 20 WWII.

    Over to the picnic area for 11s with abyss merkins on the picnic tables and Lt Dans. Swirly discusses the multitude of workouts one can do with a picnic table.

    Mosey to the back track for 4 Corners.

    Corner 1 – 10 dips

    Corner 2 – 20 PLT

    Corner 3 – 10 leg lifts on the bars

    Corner 4 – 20 Boxing Cockroaches

    Three times through.

    Over to the wall for Chicken Peckers – work down the line and perform 10 when its your turn.

    Time for a Triple Check

    • Partner 1 – Karaoke the blacktop, 3 burpees, and karaoke back
    • Partner 2 – Elbow Plank
    • Partner 3 – BTTW

    Back to the flag for a quick ring of fire and Swirly takes us out.

    Lockjaw

  • Where is Everyone??

    Mudface reporting in for Trout who had some technical difficulties

    COP

    Arm circles front

    Arm circles back

    20 merkins

    20 Crabcakes

    20 LBCs

    10 DQs

    20 crabcakes

    The thang

    4 corners

    1st corner 10 Merkins

    2nd corner 20 squats

    3rd corner 30 merkins

    4th corner 40 merkins

    While walking to each corner push press with kettlebell

    Next:

    Light pole madness:

    At each light pole the following was done..

    10 squats

    5 skullcrushers

    1 burpy

    Repeat at each light pole

    Next:

    Triple check:

    Someone did lawnmowers

    Someone else did bear crawls pulling kettle bell through legs

    Someone else did pushup press

    After each exercise run a lap

    Final exercise:

    Merkin position with kettle bell by your head, do 1 merkin, still in merkin position take right hand and put kettle bell at your feet, return to merkin position and do a 1 merkin, then get kettle bell from feet back to your head, then do 1 merkin and repeat with left hand, this counts as one. Goal was 25.

    Ended right at 6:15

    Numberama and namerama

    Solid 125 merkins in the book.

  • Magnum P.I. Day – 12/7/19

    Magnum P.I. Day – 12/7/19

    Gentlemen, this is your one month heads up to be ready for Magnum P.I. Day on 12/7/19 at Dogpile. Thanks to your generosity, we raised $4,050.00 for Raise Coffee Co. Gumbo and I have commenced with the ‘stache growing, and invite each of you to join us. For those of you who need more than a month to water and grow in a solid caterpillar, do the best you can.

    Like last year’s Magnum P.I. Day, we want as many F3RVA’ers to join us sporting ‘staches and Hawaiian shirts.

    If you can’t work a ‘stache all month, grow in a beard and knock it down to proper ‘stache status in time for Magnum P.I. Day.

    See y’all and your ‘staches soon. In the mean time, happy growing.

  • They Hate Me, Cuz They Ain’t Me

    Seven veterans of the gloom gathered to hate YHC as brothers do.  Here’s what went down.

    Mosey to the Amphitheater floor

    COP (IC)

    • Copperhead Squats
    • Don Quixotes
    • Arm Circles
    • Lying Rockettes
    • Freddie Mercurys
    • Merkins

    Mosey to side of stage for Lindsay

    • Monkey Humpers/ Reverse Crunches (Bernie Up the Hill) x 35/5, 30/10, 25/15….

    Mosey to long line of poles

    • Pole Smoker Native Run x 5 or 6 times through

    Mosey to Carillon circle

    • Bear Crawl to Center x 10 merkins, Crawl Bear back x 10 merkins
    • Repeato w/ Boo Boo Bear Crawl Right (Werkins), Boo Boo BC Left (Diamond Merks), Army Crawl (HRM)

    Mosey to Carillon for Over and Under

    Mosey back to SF

    • Burpees for time

    Numberama, Nameorama, COT

    MOLESKIN

    One last hate filled mosey around the sun before YHC joins the ranks of the ignored.  Only way YHC wants to celebrate is with a beatdown and a few col beers (later).  Mumblechatter was fairly low throughout, lots of groans during the pole smokers and the PAX seemed to dislike the Bear Crawl Merkin routine to YHC’s delight.  Dug into the archives for a couple of today’s activities.  Always fun to do something old, but new.  Boo Boo Crawl Bear is best left to the experts.  SYITG.

    ANNOUNCEMENTS

    Solid job by PAX reaching Mustache Raise goal