Category: Richmond, VA

  • Cold Morning @ the Creek

    We had nine morning warriors show up this morning in the gloom for the first sub 40 degree workout of the fall and here is how it went down:

    Mosey to parking lot ran a lap to start warming up, 20 SSH, 10 DQ (slow), Bulkhead was missing the Harry Rockettes, so we lined up arm and arm and cranked out 10 reps. Emoji was trying to sing so we will need some more practice. We continued with 25 LBCs, 10 4-count merkins and 10 scorpions.

    The Thang

    CSBC – We start with the curbside bear crawl where we crawl from one island to the other island curb turn 180 degrees feet on curb and perform 1 Derkin we then go to the opposite side 2 Derkins repeat up to 13 reps. This was getting us warmed up.

    4 corners – We divided into groups of 3 and the rotation was the following: Partner 1- ran a lap, Partner 2 stands for PLT with partner 3 performing PLT. At halfway point partner 1 shouts switch and we go to booyah merkins until partner 1 completes lap. Partner 3 starts next lap, partner 2 performs PLT partner 1 stand for PLT. We completed 4 rounds of this and we were close to finish time.

    YHC had Pax walking lunge to first corner, Jail break (AYG sprint) to second corner, then mosey to Flag.

    Numberama / Namerama

    Moleskin-we caught up on the week and discussed our missing brothers, No Idea, we hope to see you Monday for the start of Mud Face week! Carpenter, we understand you are still dealing with severe back pain, wishing you a speedy recovery. Please sign up for the Q if you are on the sheet as we need to spread the word and the load.

    Wild Thing took us out…See you in the gloom Cheers from CB

  • The Inaugural “Tour de Carytown”

    16 fine Southern gentlemen (ok, maybe a few semi-reformed Northerners in disguise) – and 1 FND (Friendly New Dog) – arrived across many dimensions of time and space, almost all separately, to start their Friday morning the right way.

    How it went down (for the 6 of us who departed together):

    4 milers run East on Grove; 5 milers North on Commonwealth, East on Patterson; 6 milers North on Commonwealth, East on Monument.

    Everyone turn right on Roseneath.

    Everyone turn left on Cary.

    Everyone turn left on Boulevard.

    Everyone turn left at respective streets they ran out on to head back West (4 milers, Grove; 5 milers, Patterson; 6 milers, Monument).

    The route also was ~.25 miles short, so we ran a little further after returning to AO. Some chose to circle Munford, others did a loop East on Grove.

    Let’s just say the route is still a work in progress ?

    Other options:

    5am Friday crew did a extra-credit crazy mileage thing.

    Gears did their gear thing.

    NMS:

    YHC thanks the runners (well, at least the original 6 or so) for trying this route.
    Since my inaugural Carytown run one morning after Dogpile, I’ve aspired to call some sort of RAMM loop through the ghost town that is Carytown at 5:45am.

    From today’s run, I see I still have some work ahead of me..

    Although the mostly-empty street parking provided a decent running lane this morning, running with the flow of traffic on Cary is not ideal any time of day. According to Handshake, Hitchhiker “might” have been grazed by a passing car (maybe a slight exaggeration – not that Handshake would ever exaggerate ?)

    Anyhow, in the unlikely event it was as bad as Handshake made it sound, sorry about that, Hitchhiker.. I’ll make it up to you on the next ‘Tour’ with a better, more Westwardly-facing Carytown segment. Also have to add a few blocks to get the mileage dialed in..

    RE: Arriving in different dimensions — met up with Bootleg on Cary Westbound, met up with Double Fault and FND River on Grove (now known as Snot since he had to stop and sneeze on the way back).

    Announcements: Prayers for Marv’s mom, Pullout’s friend, and anyone else who needs it. See preblast for Vinny & Gumbo mustache charity!

    YHC was honored to take us out.

    Make it a great weekend, gentlemen!

  • I guess we’re on our own

    Despite various arrival times there was a nice round PAX of 6 waiting for the Q to show up at 0530. No Wojo so YHC took the potato and ran the crew behind the school for a warm up that included EFH’s Jazzercize along with some various planking and other stuff.

    6 pack of Pullups and Derkins at the playground

    Doozy – To the parking lot for touch a pole – Partner up. 1 up to 5 poles, while partner does squats, then flutters, then American Hammers. Getting to 15 without repeating took some running and some planning ahead. PeeDee finally caught on after 3 rounds or so.

    Loose Goose – More 4 corners, this time in the big parking lot – 15 merkins, 20 WWII, 25 Squats, 30 LBC. No time for a second round so he found some spots for us to repeat all of the above on the way back to the flag.

    YHC checked the Q sheet earlier this week but Wojo had it locked down so no worries right. Not so fast, apparently with UNC playing VT this weekend he must have been afraid the Hokie presence would be too strong. That is was with Radar, Loose Goose and I holding down the AO for the Hokies. With the size of the AO we recommend getting there before 0530 as Sonic found out. He searched some previous haunting grounds but we may have circled each other because he only found us at the end. Tclaps for sticking around and getting some miles in.

    Thanks for chipping in with the potato Goose and Doozy. PeeDee, BoBerry and Radar be prepared, the next potato could come your way. Excellent way to start a Friday.

  • #old

    13 gloom warriors (including 2 FNGs) braved the seasonally appropriate chilly morning for YHCs Birthday beatdown and it went a little something like this:

    long way around the block, no field today since the striper was striping, COP started with 46 SSH and then moved on to reasonable numbers of stretchy warm up exercises. Short mosey to the bus loop curb for merkin 11s (decline, bear crawl, incline, crawl bear) mosey to courts for 7of♦️s that ended with burpees… COT – see Gumbo or Vinny about Stache for Cash, see Greenbow about casino night.

    Greenbow brought 2 FNGs – Gaston the commercial realtor who we named Furley but we already had one so he’s now Belle and Tom from Yorktown who is now known as Cornwallis. Welcome boys. Come back.

    Thanks for letting me lead and for working out with me on my birthday – Shakedown

  • Under Promise, Over Deliver

    COP

    • SSH
    • Helicopters
    • Arm Circles, big and small
    • DQ’s
    • Reverso Arm Circles, big and small

    Quintuple Check

    Five stations, Five PAX, five rounds, one rabbit as the timer

    1. Abyss Merkins on the swings
    2. Burp-ups
    3. Box jumps
    4. Let me ups
    5. Rabbit runs a lap on the track

    Audibled to four rounds for time

    Announcements

    • Mr Hollands poker night on the 19th, see Pre-blast

    Numerama

    Namearama                                                                                                                

    Trout took us out

    NMS

    No Idea was signed up to Q the Anvil this week, but got a call from his M on the way to the AO to inform him that she was sick. After turning around he passed the Q to YHC along with a picture of the Weinke that he planned to use. His brought up a great conversation about the differences between Excuses and Reasons. This falls into the latter group.

    YHC hates trying to run someone else’s workout, especially when it looks like it was written by a 3 year old on a sugar rush.

    Hard work was put in by all.

    Thank you gentlemen, it was an honor to lead

  • Access Denied

    I apologize upfront for the abbreviated, incomplete back blast, as I’m doing this from my cell. YHC has recently learned that the Company has identified and restricted the F3 site as a potential threat…Goobers! So, YHC was unable to take care of this properly.

    Thang:

    5:30 AM, YHC and Doozy were the only two and eager to get started, so let’s Mosey! Shortly after, two sets of headlights appeared with P-trap and Prince joint is for the COP.

    work our way over to the 2 medians (one much larger than the other as we learned on the run). Run a figure 8, starting in between the 2 medians. At the end of each lap, 8 each of Merkins, jump squats, Lt Dans, completing 8 circuits.

    Curb Crawl 11’s: Start with 1 decline Merkin, bear crawl to other curb, 10 incline Merlins, Lunge back. Format the same until complete.

    Lazy Dora: 100 Merkins, 200 LBC’s, 300 Jump Squats. Partners switch back and forth to counts are complete. 10 each Merkins, 20 each LBC’s, 25 each Jumps. While partner is doing Merkins, other is holding plank, holding 6” during LBC’s, holding Al Gore during Jumps.

    Announcements: P-trap is getting Married in 10 days. Back out to get the F3 chiseled body in quick fashion…good to see him back at it.

    An awesome crisp and breezy morning. Thanks for joining me, Gents. Have a great day!

  • Another Hot Tater at Timberwolf

    COP-

    Jazzercises x 10

    Helicopters x 10

    SSHs x20

    Imperial Walkers x 10

    Mosey to front of School

    Marmaduke – Triple Check

    Runner – The perimeter of parking lot.

    LBCs and Dips

    Pass to Bulleye

    Mosey to bottom of hill.

    3 Rounds –

    Bottom of Hill 15 Jump Squats, Run Backwards up the hill, 20 Reverse Lunges

    Pass to OC

    Main Parking Lot

    Mission Impossible

    Duck Walks, Bear Crawls, and Broad Jumps mixed with LBCs

    Pass to POG-

    Ascending and Descending Balls to wall, each man does 10 donkey kicks, then reverso.

    Lap around the parking lot, last 3 light poles and at the flag, 5 burpees OYO

    Announcements;

    Prayers for brothers who have families with illnesses.

    Hammers and Ales Coming up.

    Cash for Stache with Gumbo and Vinny

    NMS

    Sorry so short fellas, busy travel/work day! Strong work by all! POG is fast but Bullseye is sneaky, i’ll leave it at that. Have a great day gents!

    Marmaduke

  • No backblast for 9 days, did it really happen?

    0530 Handshake is all-alone in the parking lot. On a rare day that YHC didn’t have to launch early to get home early so The M could run, YHC was solo. YHC thought about giving it 2 minutes before setting off on a solo Q/Pax workout when out of the gloom two cars came screeching in, Loose Goose (the actual Q) and Lighthouse. Upon his fashionable entrance and fresh-from-the Rolodex reason for his tardiness Loose Goose asked if the Pax wanted to run the originally planned Lucky Horseshoe as The Three Amigos. YHC can’t remember what Lighthouse said, but YHC promptly replied “no”. The Loosest of Goose’s called and audible and exercises were completed and a beatdown ensued.

    The Pax was very light this day, especially for beautifully mild weather. Even one of the Quioc Middle maintenance men remarked how light a crew it was #whereweretheHeatbreakers?

    YHC apologizes for the super tardy backblast, but after Honeydo remarked about not seeing a backblast YHC realized it was never posted. A text was sent, the text was replied, but 2 days later still no backblast. So YHC is glad to provide.

  • Honeydon’t and a Beer Bong

    It is never a good sign when the PAX is eager and ready to tackle the gloom, but the Q fails to appear.  This morning 5 mighty warriors overcame this speed bump and adjusted on the fly.  Here is how the Circus hot potato went down:

    • Johnsonville COP
      • DQ
      • IW
      • Invisible jump ropes
      • Series of planks
      • LBCs
      • APDs
    • Turn over to Attila
      • AMRAPs with 30 seconds on and series of breaks starting a 15, then 10, then 5 seconds
        • Overhead pulls
        • Skull crushers
        • Sit ‘n presses
        • American KB hammers
      • Run the bus loop
    • Turn over to Offshore for a triple check
      • Merkin rows
      • Curls
      • Escalating bear crawl – 6, 12, 18 parking spots
    • Turnover to White Deer
      • Mosey to the pillars for an escalator
        • For ten pillars, add an additional lawnmower pull for each arm at each pillar while lunging between pillars
        • For ten pillars back, escalator with high pulls and overhead presses
    • COT with YHC taking us out

    White Deer had a fun finding in his son’s truck this morning…beer bong.  It appears to have been used. Maybe Hoops is not so innocent after all.  No truth to the rumor it was used for butt chugging. To be a fly on the wall of that house tonight!  Will Hoops be in trouble or will White Deer feel left out of all of the fun…updates to come on Saturday at Gridiron.  Perhaps there will be a prize available to the member of the PAX who does the most burpees on Saturday? 

    Honeydo, you owe us a beat-down.

    God is good all of the time!

    Attila

  • I can’t lift my pen

    7 wild hungry creatures of the gloom came out to take on another insane kettlebell workout that challenged both body and soul> Here is what transpired…

    2 laps of carry and one hand pump
    COP
    hillbillies
    SSH
    kb windmills
    kb bunyans
    overhead squat — one hand — look at hand
    renegade rows
    figure 8’s
    pistol squats

    tabata
    bob and weave, kb swings
    sit up press, demon crushers
    halos, snatches

    20 squats, walk half loop, 15 squat with press, walk half loop, 10 squat with press and tricep press

    triple check
    donkey kicks, kb thrusters, pump and carry across to the second sidewalk

    finish with some boat canoes.

    Names, Numbers, Announcements

    NMS — Great to be back at Manndate. Kettlebell is such a great workout. YHC knew he was on the right track when someone said at the end of the workout that they wouldn’t be able to lift their pen or move their mouse. That is a good beatdown with a bunch of awesome guys.

    Announcements — Prayers for Carpenter and his back issues.
    Mr Holland has poker night this Saturday at 8 PM. Would love to see some F3 people show up for some fun!