Category: Richmond, VA

  • Run ahead, young bull – I will walk

    7 redwoods gathered for a Pacific Northwest spring day contemplating 70 and sunny thoughts and the upcoming bikini season.

    After determining that no one signed up to Q, hot potato was the call.

    Handshake – Mosey to first third church parking lot COP, 10x Russian Soldiers, 10x Copperhead Squat, 10x Imperial Walker, 10x 2 count Merkin, 25x LBC. 11s : Flutter Kicks and Merkin. Freddie Mercury for the 6.

    Fireman Ed – Mosey to far parking lot. 4 corners 10 Burpee, 20 WWII, 30 Jump Squats, 40 LBC. Plank for 6.

    Garbage Plate – Mosey to Bodos secret playground (jk) for oblique workout. Plank 30s. 25x left plank drops, 25x right, 25x oblique V up left, 25x right. 75% parking lot sprint, backwards run back.

    Gomer Pyle – complete running workout 50% sprint, backwards run, 75%, 100%, 100%. Mosey to Tuckahoe parking lot. Bear Crawl to 12 arrows, 10 WW2 Situps on each arrow. Deep Al Gore for 6 + 30s. Mosey to jungle gym. 30 Pullups, 50 Merkin OYO. Mosey to flag. YHC took us out.

    Did I miss anything, gents?

    NMS

    Discussion and reminders about GroRuck special events. Get ready boys! The NoVA Patriots are showing. Happy hour friday. Dredd is Q at a 7a DogPile. Leadership school follows. Then a casual evening stroll with friends – and a few stops along the way. Definitely will be a great event. Check out the pre Blast.

    On the first mosey, Handshake seemed to be distracted by another running group. YHC seriously thought he was going to pass them so that the PAX could show their impressive forms, but then we ran across the street for the parking lot and COP. Later that same group came by during the bear crawl, but MOST of the PAX were too intensely focused on their summer goals to notice. Having run with that group in the daylight, YHC abides.

    Which brings me to the parable of the day:

    YB: Hey old bull, lets each run down this hill and get us one of those heifers.

    OB: That’s a great idea, you run ahead young bull. I will walk and get the rest of them.

    Gomer Pyle


    Share your energy! Stay focused!

    Get some!

    – Gomer Pyle

  • My Love For You Will Never Die

    https://www.youtube.com/watch?v=fWofTFZRsDQ

    Six sun seekers met in the clear darkness of Batteau to enjoy Hardywood’s drug of choice. Here’s how we rolled it:

    COP: Arm Circles (to test out the old wing) x 10. SSHs x 20. Russian Soldiers x 10. Imperial Walkers x 10. Merkins x 10.

    Coffee Black: Batteau Beast (in the bowl). American Hammers + Plank Jacks + Mountain Climbers + WWIIs + (an exercise that completely escapes me) + HR Merkins.

    Cigarettes: Triple Check. Swing Planks + SSHs while timer runs to the tree (see Bleeder for further aborist information as to the type) and performs 5 merkins of choice.

    Start This Day Like All The Rest: Mosey down to the bottom of the Hill of Ill Repute. Partner up: Round 1 – partner 1 runs to the top of the hill and back while partner 2 crawl bears up the hill. Switch and repeat. Round 2 – partner 1 runs to the top of the hill and back while partner 2 lunges. Round 3 – partner 1 runs to the top of the hill and back while partner 2 triple jump squats.

    First Thing In The Morning That I Do…:  Flutter kicks x 100 IC.

    NMS: Day two of Vinny’s World Tour is in the books. We put a lot down on the plate today and ate every bit of it. Well done gentlemen. There was lots of joy in the air due to the lack of clouds. Bleeder and Hardywood were particularly spry this morning. On the way out, Hardywood noted his drug of choice, the sun. It was a welcome infusion for sure. Make it a great day men. Thanks for letting me lead.

  • Breaking Bread

    bread was broken

  • Rain run / walk

    4 strong decided to brave the rain storms for a little mileage this Sunday AM. As we all approached the parking lot we quickly realized the rain was real and the weather was a little cooler than planned.

    2 runners for a nice standard OTB loop totaling 6 miles
    2 walkers at extreme pace got almost 4 miles.

    After run we all kept it simple and headed home for warmth and coffee!

    Always great to get out and get the mind right with great brothers!

  • The Lawyer, the Engineer and the CPA – A firm foundation at CM

    A Lawyer, Engineer and a CPA brought the Thursday morning CM plenty of arm and leg strength, new kettle exercises and the faithfulness of brotherhood.

    COP
    Large arm circles left and right
    Trunk rotations
    SSH’s
    Merkins

    Mosey over under the circus tent – White Deer was not in the mood to get his underside wet.
    The Circus workout thang went down like this:
    7 groups of 2 exercises
    Right Left, Left Right interval style
    45 seconds on – 15 seconds off
    2 sets per group

    YHC found a couple of new kettlebell moves denoted by *

    Deadlift
    Kettlebell press
    Deadlift
    Kettlebell press
    Clean
    Snatch
    Clean
    Snatch
    Squat Press *
    Figure 8 curl *
    Squat press *
    Figure 8 curl *
    Single arm swing
    Single arm row
    Single arm swing
    Single arm row
    Lunge pass *
    Squat leg raise *
    Lung pass *
    Squat leg raise *
    Halo
    Dead lift
    Halo
    Dead lift
    Wood chop*
    Two arm swing
    Wood chop *
    Two arm swing

    Traditional boat – canoe and pull the sail up

    Mosey over to CM curb for our 75 curb pull overs in honor of earthworm.

    COT, Number -Rama, Name-a-rama and Atilla took us out. Once again, he reminded us of the faithfulness and brotherhood of the Lawyer, the Engineer and the CPA and God is always good! Atilla you always Inspire me with your gift of Prayer!

  • Thus Always To Sad Clowns

    Eight humans and one k-9 posted for Vinny’s one year F3 RVA anniversary celebration and ode to our great Commonwealth.

    Away we went. Up Pumphouse Road over to Robinson St. via the VITA course. Right on Cary St. Left on Meadown. Right on Monument/Franklin down to the Capital Building. Rocky style up to the top of the Portico steps – take it all in, collect the six. Return via Main to Meadow. 8.6 miles in total.

    Announcements: Slurpee has Breaking Bread tonight and could use some help.

    NMS: Today was a great day for a run, and it was an honor to lead. One year ago YHC was a sad clown. 365 days and 278 posts later, I’m glad to say that’s no longer the case. Special thanks to Hardywood for inviting me in to this special group. What an honor and privilege it is to be just a small part.

    Virginia’s mottos is Sic Semper Tyrannis which translated means, Thus Always to Tyrants. In honor of that we ran to the Capital and celebrated F3 style: Thus Always to Sad Clowns. May the sad clown in each of us never come out.

    Join me the rest of the week for my first annual inaugural Tour of Vinny!


  • Living mid hate

    29 of Richmond’s finest braved the soaking fields of Dogpile for some light exercise

    COP:

    Don Quioxtes, Merkins, LBC’s, SSH’s, Russian Soldiers, etc

    The Thang:

    Four Corners – Ascending 4 corners, first corner 10 Merkins, second corner 10 Merkins + 20 Squats, third corner 10 Merkins + 20 Squats + 30 WWII’s, fourth corner 10 Merkins + 20 Squats + 30 WWII’s + 40 SSH’s then descending back through the exercises

    Triple Check – Partner 1 Runs the Triangle Loop, Partner 2 completes Lt. Dan’s, Partner 3 completes Flutter Kicks.

    Jerkin Gym – Partner Up – Each Partner does 5 Pull Ups then together they run to the Fire Hydrant and complete 10 boo-yeah Merkins, cycle through 5 times.

    Merkin Ring of Fire: At the Flag’s two people on opposite sides of the circle picked their favorite flavor of Merkins and completed 10 individually and rotated clockwise until everyone had completed one set

    Burpees: At to start of the workout and the top of every 10 minutes we completed 5 Burpees and a bonus 5 at the end of the workout to celebrate YHC’s 35th birthday

    Numberama, Namerama, COT

    Announcements: Greenbow’s M is due with baby number 3 tomorrow, he’s been getting his posts in before the baby comes. Slurpee has Breaking Bread tomorrow and would love some help, he’s currently signed up by himself.

    Moleskin – YHC enjoyed celebrating his 35th birthday leading the men of Dogpile, numbers were a little lighter than normal, most likely because of the less than stellar weather. YHC even heard a few groans from Hardywood about being over the rain. New Market Rucking Crew + Spit caught up with us on the way back to the flags, they put in two hour Ruck to make 8 miles (great job, men). YHC was also glad to see Flipper, welcome back Flip Dog!

  • Staying off the grass

    Eight eager warriors said no to the Fartsack and yes to the rainy gloom of GridIron. It went like this:

    Mosey to High jump area of track for dry ground COP of: SSH, Imperial Walkers, Merkins, Flutterkicks, Hillbillies. Head to far entrance for Curb Crawls: Up to 6 then back down.

    Head to front of school for Dora 123 of: 100 Burpees, 200 WWIIs, and 300 Jump Squats. Then off to Jerkin bars: 4 sets of 8. Then 3 Sets of 25 PLTs. Indian Run around old school house and courts then back to flag. Some mary and then 40 Merkins to finish. Atilla took us out.

    NMS – Somehow it is always raining when YHC comes out to Q at Gridiron. At least the temps were warmer, but the fields were a mess. So we spent our time on the pavement. The 100 Burpees call on the Dora was received with a mixed reaction. YHC realized his error on the Dora when partnering with Atilla on the Burpees. Atilla’s “Comfort not Speed”mode does not work well when counting.

    YHC enjoyed the chance to meet some new Gridiron PAX, well at least Tater. Vanilla Ice is a nice kid but watching him do 100 Jump Squats in the time it takes a normal man to do 10 is humbling. Ah to be 17 again.

    Without White Deer in attendance the mumblechatter was positive, although comments about WD’s fartsacking excuses were bandied about. Quest and ByProduct put in solid work.

  • No Shoe Blowout Here

    10 Davillians arrived at The Creek to enjoy some laughter, wet butts, and yeah a workout too.

    This is how it went down

    While the PAX was completing SSH, YHC started with the disclaimer and the fact today’s COP would be a little different. Wednesday night UNC defeated Duke 88-72 in the best rivalry of all American sports. As YHC is a lifelong UNC basketball fan, today’s COP was focus on this historic beatdown

    COP – The following exercises were completed while the PAX mosey around the AO including a little tour of the Ashcreek neighborhood. ALL IC

    1. Slaughter Start – 16 Burpees OYO
    2. Merkins
    3. LBC’s
    4. DQ
    5. Chuck Norris Merkins (or regular Merkins for Mudface)
    6. Freddie Mercury’s
    7. Workins
    8. Monkey Humpers
    9. AL Prom Date
    10. Crunchy Frog
    11. American Hammers
    12. Incline Merkins
    13. Dips
    14. Skull Crushers
    15. Derkins
    16. Arm Circles

    Toddler Gymnastics – YHC 2.0 Coupon as learned some new thing at your gymnastics every week at school. YHC decided to have the PAX try them out. Using the length of the parking lot the PAX started with bear crawling, the frog jump back, crab walk, finally donkey kicks that was completed with 5 lunges + 5 air donkey kicks

    Catch Me If you can – Partner up, first partner completes 5 Burpees then runs to catch second partner who is running a lap around the parking lot. Flipjack for a total of two laps

    2 MOM –

    Numberama, Namerama, and Announcements. Emoji took us out

    MOLESKIN

    Couple of notes about the Carolina-Duke rivalry

    • The two schools first played each other on Jan 24th 1920
    • Over the last 100 games, they have basically be 50-50 split both on wins and the total scores
    • Both teams have been ranked
    • This marks coach Roy Williams 8 all-time wins over a AP #1 team (the most all time by a coach)
    • UNC now has 14 all-time wins over a AP #1 (most all time)

    Glad to have a great showing even on a rainy day. Mudface was trash talking YHC the night before so his “A Game” was going to be needed.

    There was some good mumble chatter mostly some grumbling about some running and it being “wet” (aka Mudface)

    Good to have Gigawatt and Snip-Snip back out for another round

    SPIT ON THAT!!

  • Murph

    9 strong for the Murph today….
    Mossy to the main playground = 1mile
    10 rounds of the below with each round consisting of the following exercises.
    • 10 pullups
    • 20 Merkins
    • 30 squats
    After we completed the 10 rounds we headed back to the parking lot = 1 mile
    COT, Name-a-rama, Number-rama

    Great work today guys! It was nice that the rain slowed down during the main event!

    Appreciate all the support and prayers for my dad and his surgery!!