Category: Richmond, VA

  • A New Record for Jazzercise

    A new SOT record of 18 Behemoths hit the grounds of Midlo Middle on YHC’s 4-year anniversary for lots of corners and Jazzercise?

    Here’s how it went down.

    Mosey around the lot to pick up the LIFOs then down to the parking lot behind the football fieldhouse

    COP (IC)

    • DQs
    • Jazzercises
    • Russian Soldiers
    • SSHs
    • Plank Variations
    • Freddie Mercurys

    Mosey to the practice football/ lacrosse/ field hockey field

    4 Corners, 4 Times

    • Compounding 5 x Merkins, 10 x LBCs, 15 x Monkey Humpers, 20 x SSHs
    • Repeato adding 5 reps to each exercise for 4 rounds – total count 200 x Merkins, 210 x LBCs, 180 Monkey Humps, 110 SSHs, 4 Laps around the Field
    • Mary for the 6 – Flutter Kicks, American Hammers, Heals to Heaven, WWIIs

    Mosey to the fieldhouse and Partner up

    • Partner 1 – Wall Climbs x 2 / Donkey Kicks x 2
    • Partner 2 – Bear Crawl x 2 / Bernie x 2 to the Crosswalk

    Mary – Hello Dollys, Rosalitas, 6 Inches

    Mosey to the flag

    Numberama, Nameorama, COT

    MOLESKIN

    As the great philosopher Ferris Bueller once said, “Life moves pretty fast.  If you don’t stop and look around once in a while, you could miss it.”  Life does move pretty fast.  It’s been 4 years since YHC’s first taste of the gloom.  A lot of life has happened in that time, some great, some not so much, but YHC is forever grateful for the consistency of this brotherhood and all that comes with it.  For newer guys, YHC challenges you to stop and look around, don’t miss it, you might see something special.  YHC confirmed via big data that 17 was the previous SOT record.  Highly unlikely the record was higher pre-big data and wouldn’t really count anyway, like all those Browns championships pre-Super Bowl.  Always fun to step out and lead.  Thanks to all who praised the creativity of the 4 corners.  You’re welcome.  For all who laughed during the Jazzercises, at least it wasn’t standing APDs or partner bear crawls.  Enjoyed it, SYITG.

    ANNOUNCEMENTS

    Prayers for all our PAX in need, Marv and Cerrano were mentioned

    Cash for ‘Stache for Raise – give generously

    Hammers and Ales

    Poker Saturday at Mr. Holland’s

  • 16 12 18

    9 glorious men headed out to the pre-rain festivities at W-dog. This workout is in honor of my 16th anniversary which happens to be the 12th birthday of one of my daughters (Olivia).

    The workout went like this:

    COP: 16 side straddle hops, 12 don quixotes, 16 Freddie Mercuries, 12 burpees OYO

    Mosey to the amphitheater.

    First Exercise: Start with 1 derkin and 2 dips on the first step, box jump to the next step, go to 2 derkins and 4 dips. After realizing that I underestimated the # of steps I called an audible after I was on step 14. That comes out to 105 derkins and 210 dips, not too shabby. I was reminded that there are and always have been 18 steps. Well now I know.

    Second Exercise: Mosey to the Pumphouse area and try to avoid potholes. Modified dolly: 120 2 count mountain climbers, 160 plank jacks, and 240 2 count flutter kicks. Other partner is doing Bernie Sanders up the road and running back.

    Third Exercise: Long mosey up the Pumphouse road to the big triangle. Commence a very long bear crawl up the road and end with 16 WWIIs.

    Mosey to the meeting point and do a merkin ring of fire. Most of the pax had special merkins, some of which worked well (e.g. Sippy alternating raised leg merkins) and some which did not (Bodos trying to flip in the air spin like on the Matrix but falling well short of a 360).

    We closed with announcements (Poker night on 10/21 at the Commonwealth club for a good cause – see Greenbow for details).

    Prayers are for Marv’s mom, praise for Helix’s daughter’s recovery and for my daughter undergoing an MRI test on her brain this Saturday.

    Make today a great one.

    Fireman Ed (fan of the one win Jets, Sam Darnold is the man)

  • Let’s Mosey

    10 Davillians arrived on cooler October Tuesday for some Moseying fun

    This how it went down

    WARM UP

    Parking Lot Laps – The PAX headed up and down the parking lot moseying in different ways that included: Backwards, Karaoke, Sprint.

    COP – DQ, Tempo LBC’s, Helicopters, Merkins, Arm Circles (forward), Flutter Kicks, Arm Circles (backwards)

    Mosey to the back of the school

    THANG

    Touch a Tree – Partner up, first partner touches a tree and returns while the second part is completing Donkey Squats (Donkey Kick + Squat). Switch, Rinse, and Repeat touch 3 different and 5 different trees

    Mosey to the Blacktop

    Suicide Medley – PAX completed regular suicide, reverse suicide, and burpee suicide with 20 LBC’s after each

    Mosey to the tennis courts

    Four Corners – 10 Burpees, 20 Merkins, 30 Squats, 40 SSH. Completed three times regular, reverse, and crisscross

    Mosey to the exercise station

    Rusty Cage Medley – 3 rounds of blacktop sprint and 5 pull ups or 5 jerkins

    Indian Run (with Burpees) back to the SF. Jail break OYO with 100 yards to go

    Numberrama, Namerama, Announcements, Emoji took us out

    MOLESKIN

    With the temps below 50, YHC broke out the long sleeves this morning. About halfway through, YHC was regretting that decision. With the colder temps there was only one things on YHC’s mind, get moseying. That what the PAX covering 2.25 miles this morning.

    Good to have a solid double digit PAX today including Glide who previous stated would only come out in 60+ temps

    ANNOUNCEMENTS

    • Need a Q for MANNDate and The Creek this week
    • Mud Face Week start on Monday
    • Mr Holland hosting the Poker Night this Saturday. See Pre-Blast . Comment on the pre-blast or let him know if you can make it
    • Keep The Carpenter in your prayers. He has been sidelined for the last couple of weeks due to a potential pinched nerve in his upper back

    SPIT ON THAT!!

  • No Toll: Where Men Are Left Behind

    The wet fields of No Toll were calling this chilly morning and a PAX of 20 answered that call. 5:29:30 and we’re off…here’s what went down.

    Mosey to front field.

    COP:

    SSH, Russian Soldiers, Helicopters, DQs, LBCs, Flutter Kicks, Merkins

    Five Corners:

    At corner 1 of the field, 5 burpees.

    Run to corner 2, perform 15 hand release merkins, run back to corner 1 for 5 burpees.

    Run to corner 2, 15 hand release merkins, run to corner 3, 25 WWIIs, back to corner 2 for 15 HRMs, back to corner 1 for 5 burpees.

    Run to corner 2, 15 HRMs, corner 3, 25 WWIIs, corner 4, 35 2-count mountain climbers, back to corner 3, 25 WWIIs, corner 2, 15 HRMs, corner 1, 5 burpees.

    Run to corner 2, 15 HRMs, corner 3, 25 WWIIs, corner 4, 35 2-count mountain climbers, corner 5 (also known as corner 1) 45 jump squats, back to corner 4, 35 mountain climbers, corner 3, 25 WWIIs, corner 2, 15 HRMs, corner 1, 5 burpees.

    Al Gore and repeat the last round with the six.

    Cross the Field:

    Line up on the far end of the field. Bear crawl to the 25, broad jump to the 50, crab walk to the 75, run to the end. Bear crawl back for the six.

    Finish up with an indigenous people’s run around the entire AO. Back to the flag.

    Numbers, Names, Announcements, YHC took us out.

    NMS:

    YHC knows that his watch runs about 30 seconds fast. Taking a cue from OC’s recent Q’s, YHC decided to just get things rolling when the watch hit 5:30. There was a slight uproar but the PAX settled down (a little) during the mosey to the field. Also taking cue’s from OC, YHC’s cadence was a little off during COP….next time, YHC will take cues from Fresh Prince and just forget the cadence completely.

    The five corners took up more time than YHC planned…but it also looked less brutal in YHC’s mind. Fresh Prince (in true Fresh Prince style) took off faster than a cheetah and never looked back….he crushed it with Flange, Rosie, and Bullseye hot on his tail.

    Crossing the field via bear crawl, broad jump, and crab walk took only a couple minutes and YHC called for a second crossing. But Gumbo managed to talk YHC into just bear crawling back for the six. More mumblechatter followed…YHC admits, he succumbs easily to peer pressure. Attempting to save face, an indigenous people’s run back to the flag was called. All seemed well….

    Numbers were called…19. This didn’t feel right…could have sworn there were 20 of us. Oh well. Names were called and just when YHC asked about announcements, one of the PAX says “Hey, wasn’t Bone Thug here today?” His vehicle was still parked. Is he on the can? Several PAX head back toward the fields and find Bone Thug still making his way to the flag after the indigenous people run. Whoops…guess we do leave men behind after all. Apologies to Bone Thug. YHC got swept up in all the mumblechatter this morning.

    Gentlemen, always a pleasure. Peace!

  • Triple the Fun

    Nineteen eager pavement pounders gathered at the commons and watched Circle K drive around looking for a parking spot. Lug Nut apparently came in hot and missed the festivities so he threw his own party. As expected, directions were withheld until T-minus 30 seconds. Run as a group through fraternity row and gather at the base of Horsepen and Waveny.

    The Thang
    Intervals up Waveny. 1 minute up at about 75% intensity and recover back to the bottom in 1:45. Repeat x4.

    Mosey up to Shrewsbury. Long intervals up Horsepen. 2 minutes up at whatever intensity you feel appropriate and recover back to the bottom in 3:00. Repeat x3.

    Saunter up Shrewsbury, paying homage to Toga. Left on Ridge Top and stop at Chandler. Time for 1 more 1 minute interval for those that want it.

    Head back via Gardiner and back by the stadium.

    Numbers, names, and YHC took us out.

    Moleskin
    Fantastic numbers for Spider Run this morning and enthusiasm was high for the route which never came. Some were surprised, some were not. Either way we all had fun (no report from Lug Nut on his fun factor).

    Someone may have coined the term Splintervals today. Not sure if that was a new term or something that people talk about in back channels when Splinter isn’t present. I’ll take it as a compliment until someone tells me otherwise.

    Intervals up Horsepen were difficult, especially after Waveny. All in all, I enjoyed this variation on intervals and the selective polling I did seemed to indicate the enjoyment was 100%.

    Enjoy the day fellas.

    Splinter

  • Trying to Stay Warm

    7 stalwarts fought off the fart sack for YHC’s return to the Q sheet after sleeping through the last sign-up. Clear skies, cool temps, fall mist and a heavy fog brought back a sneak peak of swamp season at Heartbreak Ridge. While the PAX shivered and mumbled over the shorts-only mandate, the Miata’s older brother Bolted into the circle and Ronnie emerged. 530? It’s go time.

    Mosey around the Bus Lot and back to the fields for COP

    SSHs, DQs, Imperial Walkers, Merkins, Arm Circles. Warm? Let’s Boogie.

    The Thang

    Exercise I – Descending Deconstructed Burpees

    Mosey to the top of Heartbreak Hill. Instructions to run down and up HB Hill then 10-9-8-7-6-5-4-3-2-1 Deconstructed Burpees

    Deconstructed Burpee = Squat -> Leg Thrust -> Merkin -> Leg Thrust -> Squat. Hope DTH would have been proud.

    Plankarama for the Six.

    Exercise II – Compounding 4 Corners

    Mosey to the track. 400 meters of what Dean would have intended….

    • 25 Plank Jacks
    • 25 Plank Jacks, 25 Jump Squats
    • 25 Plank Jacks, 25 Jump Squats, 25 LBCs
    • 25 Plank Jacks, 25 Jump Squats, 25 LBCs, 25 Hand Release Merkins

    Al Gore for the Six

    Exercise III – Fun with Cages and Bleachers

    • 3×10 Jerkins on the Cage
    • 3×20 Bleacher Bench Kickers

    Ronnie departed…. PAX followed to bask in the glory that is Sport Mode

    One Round of Climbing Bleacher Merkins

    Mary

    Flutter Kicks, LBCs, Alabama Prom Dates (Upchuck Style) and Merkin Ring of Fire.

    Numberama, Namerama, YHC took us out.

    Was an honor to lead this morning, Fellas. Appreciate the battles we tackle together in the gloom and in our day to day. Go make the most out of Tuesday and this week! Have a great one!

  • Down Range, Missionary Style

    Guatemala Medical Mission Trip 2019 – After a long clinic day in a remote jungle village, then a harrowing 4×4 trek across flooding rivers (had to tow the van stuck mid-river on one of them), we finally arrived back at the hotel and Seadoo joined YHC to cool off in the pool before dinner. No sooner had we arrived but the heavens opened and we swam a few laps while thick cold rain pelted us from above and drowned out the mumble chatter. YHC suggested a little Dora action might be fun, and Seadoo readily agreed. No sooner had we started but one of our translators, a young Guatemalan man named Danny Harrera, came out to the pool and watched us with that “whatever you’re doing looks awesome” look – so we naturally invited him to join us – and he jumped right in! So here’s how a few regular guys, thrown together with God’s perfect timing, chose to plant the F3 Flag on virgin Guatemalan soil…

    The THANG:

    COP #1 — Dora 1-2-3

    • Alternate swimming the length of the pool & back, while the following exercises completed:
    • x100 Merkins
    • x200 Squats
    • x300 LBC’s

    COP #2 — Triple Check

    • Dips, Flutters, and “Wet” Seal Crawl around inside circumference of kiddie pool – 30 yards of walking yourself by hand (legs dragging behind) in 1’ of water

    COP #3:

    • Hold Al Gore while providing F3 Welcome & Disclaimer (…better late than never)
    • Plank for Tempo Merkins
    • x10 Carolina Dry Docks IC
    • Holding plank, reviewed F3 Core Principles and then completed more Tempo Merkins, invoking a Swirly-style HOLD IT at the bottom each time! 🙂
    • APD’s x10 IC
    • Imp Walkers x10 IC
    • Crab Cakes x10 IC
    • Dancing Bears x10 IC

    COP #4 — Poolside Elevens:

    • First side – lift body up out of water pressing hands down on edge of pool…like vertical merkins
    • Second side – legs up on edge of pool performing sit ups for chest to touch thighs
    • Swim between sides of pool

    COT:

    • Counterama #3
    • Namerama (FNG Pacifico, 37yo)
    • YHC took us out in Prayer

    NMS: 

    • Life can be exhausting, and you might think that you deserve a little relaxation at the end of a hard day of work… but sometimes giving your body a good whipping is the best way to release stress! …especially in the pelting rain, especially with F3 brothers, and especially when you’re full of the joy of the Lord serving on a missions trip. But what really made this workout special was Pacifico, who didn’t hesitate one bit to jump in and try something entirely weird and exhausting, with guys he barely knows. And the COP was powerful! It felt great to share with him the essence of F3 which is such an integral part of YHC’s life now. May God grant Pacifico the desire to ignite F3 Guatemala! 

  • 4 Tomato Runners

    We had 4 men show up the rainy cool morning for a run in Hanover and here is what went down

    Trout and Corned Beef went over the track hill to Atlee station road, we turned right on Dewitt to Aaroe Drive left down hill on Ashlar Pl and back up and a right on Dewitt left on Westone road left on Atlee station road to left on Giles farm road to the parking lot in the rear of Cool Spring baptist church returning to Atlee Station road, we returned to Giles subdivision to turn circle and back to Parking lot for a little over 4 miles. Mudface and No Idea did their normal route around the Atlee high school, CMS and Cool Spring Elementary school campuses.

    Numberama and namerama plus style.

    No Idea took us out.

  • Haka anyone?

    With a temperature and daylight availability consistent with October, we gathered on the Pouncey Tract Park pavement for GridIron. Short mosey away from our vehicles for SSHs, IWs, and DQs. Spread out within the parking lot and run marking lines for about 5 minutes. Return to a circle for Russian Soldiers, Suzanne Somers(es), and Arm Circles.

    Mosey across the park to the middle school’s football field. Circle up again and complete a traditional Jack Webb – start with 1 Merkin and 4 Overhead Shoulder Presses. Round two, complete 2 Merkins and, per the original ratio, 8 Presses. Continue, through ten rounds, to eleven, completing 11 Merkins and 44 Overhead Presses in the final round. Pause between rounds to stay together.

    Jog in the direction of the school and circle once again in the lower field for leg-focused Jack Webb alternating Squats and Single-Count Side Lunges. Pause between rounds to stay together and complete through round ten.

    Saunter back to the park property to the lower multi-purpose field. As you might have guessed, we worked through another Jack Webb, but this one focused on core muscles with WWII Sit Ups and Reverse Crunches as the exercises. Dead cockroach between sets to gather the PAX.

    As the Rugby World Cup is currently underway, we utilized a rugby ball during the final quarter or so of the workout. Started by taking turns kicking conversions through the football goal posts – one warmup round followed by a round that counts. Make it and nothing happens. Miss it and everyone does a couple of Burpees.

    Assemble on the field for a brief discussion and deconstructed brief group rendition of a haka (The haka (/ˈhɑːkə/;[1] plural haka, in both Māori and English) is a ceremonial dance or challenge in Māori culture.[2] It is a posture dance performed by a group, with vigorous movements and stamping of the feet with rhythmically shouted accompaniment. – source Wikipedia). Famously, the New Zealand All Blacks perform a haka prior to each rugby match, but a couple of other nations have their own pre-match versions. Google it as YHC doesn’t have the perms (or skills perhaps) to post pics and vids (our administrators are smart).

    Finish the morning with a couple of minutes of touch rugby within a small corner of the field. Final score 0-0, but good action. Mosey back to the parking lot for COT and YHC took us out.

  • Yeasty

    After three or so weeks of the truly minimal attendance, we had six post for the most recent Punisher. Short mosey around the side of the school, circle up, and complete Invisible Jump Ropes, IWs, DQs, Helicopters, and Arm Circles.

    Mosey further into the garden area for modified Thirteen Acres (early name for the Holton Elementary site) Baker’s Dozen. Each round includes thirteen exercises – Merkins, Squats, LBCs, Wide Grip Merkins, Back Lunges, Hello Dollys, Close Grip Merkins, Front Lunges, Rosalitas, Carolina Dry Docks, Side Lunges, Box Cutters, and SSHs. Complete thirteen reps of the first exercise and five reps of the remaining twelve. Next round, complete thirteen reps of the second exercise and five reps of the others. Continue, chasing the thirteen through the exercises.

    Finish and mosey back to the parking lot for COT and YHC took us out. Nice work guys.