Category: Richmond, VA

  • Webelos Storm Dogpile

    At 2:00 pm sharp YHC’s Webelos den set out to complete the Stronger, Faster, Higher requirement.  Joined by Honey Do, Ronnie, and a couple of other parents, YHC led nine Webelos to roundabout #2.

    COP was handed to Honey Do for

    • Merkins
    • Helicopters
    • SSH
    • LBC
    • 5 Burpees

    Mosey to the Penny Stage for Touch a Tree.  Partner up and chase down 6 trees while your partner does Donkey Kicks and BTTW.  Swap and work through 4 new trees and finish with 2 trees.

    Back to Lockjaw as we head to the Rusty Cage.  See which of the scouts could make it hand over hand around the monkey bars.  All showed their skills.

    Time for Triple Check

    • Partner 1 – Run to the fire hydrant and do 10 WWII
    • Partner 2 – Mountain Climbers
    • Partner 3 – Inclined pull ups on the Jerkin bars

    Three times through.

    Down the trail to the pipeline for Dora

    • Partner 1 runs the pipeline trail
    • Partner 2 does 50 4-count Mountain Climbers; 100 Squats, 150 LBCs

    Strut on down to the base of Love Hill

    Partner 1 runs to the top and back to their partner while Partner 2 does Bear Crawls, Lunges, Bunny Hops up the hill.

    Indigenous people run to the roundabout #1 where Ronnie gave us a cool down with:

    • Freddy Mercuries
    • Monkey Humpers
    • Don Quixotes
    • Imperial Walkers

    Back the VSF where YHC took us out with discussion of our Duty to God requirement.

    Announcement:

    • Upcoming den events
    • Recruiting 2.0s for Puppy Pile
    • Recruitment of dad’s for F3

    Time to Taper,

    Lockjaw

  • All Exercises Gymnasts Approved

    30 F3RVA men and 1 F3RVA young lady came to Dogpile to discover what was planned.  This is what happened.

    Mosey to first traffic circle for COP-48 LBCs IC

    Mosey to Rusty Cage – 4 pullups or jerkins and run to fire hydrant for 8 WWIIs.  Repeato x 10

    Mosey to field for Michigan.  10 100 yd sprints, 8 80 yd sprints, 6 60 yd sprints, 4 40 yd sprints, 2 20 yd sprints and 1 10 yd sprint.

    Mosey to Amphitheater for Sefl Destruction.  1st step 1 SSH, 1 merkins and 1 v-up.  2nd step 2 SSH, 2 merkins an2 v-up.  All the way up to 18.

    Mosey to traffic circle for Burpee Ring of Fire.

    Mosey back to flag.

    Numberama, Namearama, and YHC spoke some words from Psalms and 7-11 took us out with a prayer.

    NMS : Thanks for the BDAY wishes and playing along.  Sorry for the short BB, but it has been a busy day.

    Circle K

  • Sponsorship Rights Available

    Ten burley gladiators fought through the cold temperatures to embrace the suck of a cumulative beast of burden.  Here is how things went down:

    • Parking lot tracers
    • COP
      • 25 SSH
      • 15 IW
      • 12 cherry pickers
      • 15 helicopters
      • 10 2x merkins
      • 10 Suzanne Somers, both legs
      • 30 2x LBC
      • 10 pickle pounders
      • 15 1 legged APD – each leg
    • Mosey to the football field for a cumulative beast with:
      • Hand release merkins (216 total)
      • WWII sit-ups (180 total)
      • 2x flutter kicks (144 total)
      • 2x crab cakes (108 total)
      • Monkey humpers (72 total)
      • Burpees (36 total)
    • 50 yard lunge walk with 150 yard dash
    • 100 yard partner wheelbarrow relay
    • Mosey back to parking lot for COT with YHC taking us out

    Welcome to your greater area Honda dealer.  We looked in the parking lot during COP and realized that there were 6 Hondas/Acuras and 1 Subaru.  Then Cecil, Captain LIFO, came speeding in, taking the turn on 2 wheels of his Chrysler minivan.  F3 might need to look for a sponsorship offer from Honda/Acura, official car of middle-aged men.

    Great work by the PAX today.  Adderall added to the level of difficulty with 13 pound pack attached to his chest.  Johnsonville and Vanilla Ice paced the cumulative beast.  Quest continues to be a faithful member of the PAX, growing in strength.  Thanks for letting YHC given the cumulative beast at try at Gridiron.

    God is good all of the time!

    Attila

  • Murph JANFEBuray

    12 strong for the Murph in some serious cold temps!

    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 and strong numbers as we all agreed it was not officially February until the sun came up so this officially starts the completion of the 2019 monthly murph.  On a good note as well that does mean that Murph Feb. is close!!  Let’s get some big numbers!!

  • SSH Insanity!

    8 fighters stormed the parking lot and stood ready for a morning fun fest that went something like this…

    5 hand-release merkins (HRM). Mosey to around the parking lot and over to the pavilion. 5 incline merkins. Mosey across the field. 5 HRMs. Mosey back to the pavilion. 5 derkins. Mosey to the parking lot.

    COP – All IC – 25 SSHs, 25 invisible jump ropes, 25 imperial walkers, 25 LBCS, 10 don quixotes, arm circles

    Mosey to the front corner of the church building.

    A Little Hike

    Run to the first corner – 5 two-count mountain climbers, 5 HRMs, 5 WWII sit-ups. Run to the second corner – 10 two-count mountain climbers, 10 HRMs, 10 WWII sit-ups. Run to the third corner – 15 two-count mountain climbers, 15 HRMs, 15 WWII sit-ups. Run to the last corner – 20 two-count mountain climbers, 20 HRMs, 20 WWII sit-ups.

    Reverse direction while starting with 15 exercises each and the descending. Replace mountain climbers with squats, HRMs with merkins, WWII sit-ups with LBCs.

    Mosey to another part of the parking lot.

    Partner up. One partner lunges while the other does 2 burpees and runs the loop until he catches his partner. Switch. Go back and forth until the loop is complete.

    Mosey to flag and circle up

    All IC – 25 two-count American hammers, 25 two-count flutter kicks, superman, 25 heels to heaven, 25 Alabama prom dates, superman, 25 freddie mercuries, 50 LBCs, superman. 20 HRMs.

    Numerama, Namerama, Announcements, Spit took us out.

    NMS

    It was a beautiful day in the neighborhood and everyone came to play this morning. As always, Emoji was full of life and ready to fire up the troops from the opening moments. The PAX was surprised to see Mudface roll in at 5:29 am and be able participate in the initial mosey around the campus.

    The SSHs during the COP got a little out of control. Spit decided to start moving around and that kickstarted a kind of SSH revolution of insanity. The PAX was running into one another, attacking one another and some even headed into the woods. Rumor has it that Emoji has taken a dump (or more) in the woods over the years but there was no evidence discovered during the SSH insanity.

    The COP got a little awkward as Spit got a little too close to Mudface. YHC wondered if some names should be changed… to include Spitface or Mudspit or something else…

    The “little hike” brought the mumblechatter to a halt and the PAX got to work. Spit and Rounders paced the team but every man fought through the entire thing. Pinkie arrived somewhere in the middle and joined the party.

    The final exercises yielded some vomit-inducing fumes from Rounders. He shared that he ate something like a pound of pork sausage last night. Mudface seemed interested in the recipe and gravitated toward the green mist that was surrounded Rounders. Once again, talk of Emoji’s antics in the woods surfaced in the mumblechatter.

    There was a lot of laughter this morning. YHC needed that laughter. He has missed a lot of workouts in 2019 and he is looking to get back into the stream of the F3 greatness. As Spit said well in the final moments, “This is more than a workout. We are a brotherhood and we are here for one another.” We all need to hear that and, more importantly, live it out! Let’s keep this rolling, F3RVA!!

    The Carpenter

     

  • Sounds Familiar

    16 Hardin Road Warriors arrived this morning with one four legged friend in tow to pound the pavement and finish the week off in a glorious fashion. Asking for time assistance-0528 proclaimed and the route defined: For All Runners, Grove toward Three Chopt, R on Henri, R on St. Christopher’s Road, R on Patterson and 4 milers- R on Libbie, L on Grove back to MMES. 5 milers- Patterson and R on Hamilton, R on Grove, back to MMES. 6 milers- Patterson and R on Roseneath, R on Grove, back to MMES. A few audibles called by PAX members but you vs you is always the disclaimer.

    Number-ama, Name-r-ama, Announcements: Sat, 0530 ET’s Parking Lot, Extra Credit run to Dogpile. Growruck, 3rd weekend in March, Signup and support the cause. See Honeydo for intel! Healing Place 10K Training Team starts tomorrow.

    YHC took us out!

    NMS; TYA was rucking this morning and all in on Growruck. Handshake and BT, great run this morning. BT appreciate the conversation and second F this morning. Handshake, The Franklins so appreciate their new generator! Sorry Mrs Franklin has a hard time listening!

    No Gears this morning. All foot power!!

    Saab, good memory cuz this is an old route from the vault. Runs are great but try to explaining the 8 turn is complicated so keeping it is easy is always a goal!!

    Vinny has a pet peeve- the word is inaugural NOT 1st annual! Too funny……to all PAX members, see Preblast for Fall Retreat!

    70 degrees and crispy (-48 degrees) and the temps were right this morning for a great run!! This weekend think, “How do I spell success?” Sermon from my pastor at Bon Air Baptist Church this past Sunday.

    Only those who post understand.

    Loud and Proud!

    Flatline

     

  • A Chum Bucket siting

    Five warriors braved the cold and wind on Wednesday afternoon for a few hills.

    Kubota and Husky did a few loops with the ruck sack.  Swirly pumped in a smorgasbord of routes (1 long, 1 medium and 1 short), Chum ran from Mary Mumford and then did a few short loops, TYA rucked 3 loops, then did a long and a short loop running.  Upchuck signaled he was running and then did not post.

    Chum posted to a Wednesday run for the first time in a while.  He and Jville are prepping for an April 50k.

    TYA Out.

  • It’s Always Warmer in the City

    10 stallions (5 from SOJ) braved the 10 degree forecast to find a sunny and 70 45mommm ready to be tamed. Dr. Tryhard planted a shovel flag in the frozen tundra of the near West End, the pax observed the beauty of the celestial alignment of 2 planets and the moon, and YHC called time to go. The james-river-passport-stamp-worthy beatdown went something like this:

    THANG

    Mosey around perimeter of entire AO to assemble at corner at Grove for COP: SSH, DQ, Copperhead Squats, Russian Soldiers, Tempo Merkins, Hello Dollies, Dying Cock Roaches

    All of the above was performed in cadence…unless it wasn’t…and when YHC surveyed the Pax, in cadence, if anyone would cheer for the Patriots in the Superbowl besides TYA, 2 meager voices said aye…respect, we’re jealous…but we’re sick of it, TYA. As a Redskins fan, YHC is more excited about Tony Romo finally making his first Super Bowl, hoping he’ll muff the Jim-Nantz-gift-wrapped tee up…and that Sean McVay wins so that Jay finally gets fired.

    Mosey to where everyone parks for a Bearimeter: partner up – 1 partner bear crawls parking lot perimeter, while 1 partner runs backwards around perimeter, meet partner switch and continue in same direction of bear crawl – repeat until perimeter complete

    Mosey to track for variation of Merkin Mile…Dryhumper Mile(easily could have been then post title): Run a lap, then 25 Carolina Drydocks + 25 Monkey Humpers – repeato x4

    Mosey to endline of main field that was open, partner up for Traditional Dora: 1 partner runs to end of field and back, 1 partner performs 1 merkin, 2 WW2s, 3 squats (1 set) until partner returns. Switch & repeat-o until 100 sets complete. Audible called with 40 to go.

    Mosey back towards the flag, assemble for Mary: Alabama Prom Dates, LBCs, Xs & Os

    COT- Dr. Tryhard took us out

    Naked Moleskin

    YHCs car thermometer read 12-14 degrees on the way, the AO was a balmy 16 which felt like 70 and sunny…

    YHC thanks Saab for unlocking his car so we could hang before the workout…miss you, dude.

    Swirly crushed the DryHumper mile…shock factor = 0

    Handshake had never done a traditional Dorra before…and wasn’t pleased. Saab also complained about the transition time. Bless all of your cotton socks, as Mrs. K would say.

    Annoucements:
    Tshirts
    BRR in Sept
    Retreat in Sept

  • #Lonewolf Returns

    1 eager and excited PAX returning from a week under the weather posted to Timberwolf this morning to bring the pain – after all, he was rested up for his return Q….CRICKETS…0530, decision time.

    Mosey around the school (0.37 of a mile for the ongoing debate about the distance around TMS vs MMS) and back to the starting point in case of any LIFOs — REPEAT x5 for about 1.8 miles of a “warm” up.  To be honest, YHC is not sure whether it was relief or disappointment each time I turned the corner and saw no more cars.  Nevertheless, YHC soldiered on and continued to overcome the strong urge to pack up and go find a hot cup o joe.

    5 rounds of the following exercise routine:

    • 1 Burpee
    • 10 merkins
    • 10 WWII situps
    • 10 SSHs

    5 more laps around the school for another 1.8 miles (3.6’ish total).

    5 more rounds of the same exercise routine for a grand total of 10 Burpees, 100 merkins, 100 WWIIs and 100 SSHs for the morning.

    Solid form plank for 2 minutes (maybe the hardest thing I did all morning?)…0615 – COT, COR, NOR and YHC took “us” out — all back in the warmth of YHC’s car.

    NMS:

    • The PAX was certainly unwilling this morning but went along and followed YHC’s lead anyway.
    • Mumblechatter sucked.
    • No 2nd F.
    • Plenty of time for 3rd F and reflection.
    • Abundance of 4th F…help with the “warm” up.
    • Thankful and grateful to be able to get up and do this – even if solo.

    Lonewolf out….No More Gumbo For You!

  • Venus, Moon, Jupiter, Antares align for Kubota’s KB VQ!

    https://jeffreylhunt.files.wordpress.com/2018/12/jlh_5104.jpg?w=845

    5 (6 if Whitedeer would have not fart sacked) frozen kettlebell swingers attacked Circus Maximus in the 13 degree gloom this morning.  PAX stays warm in cars until 0527 and then gets out to mingle and wait for 0530.  Let’s mosey!

    COP:

    Helicopters x 15

    Don Quixote x 10

    SSH x 30

    Russian Soldiers x 10

    Imperial Walkers x 15

    Merkins x 10

    LBC’s x 20

    Cross over leg lifts x 10 each leg

    Mosey down bus loop and set-up cones for:

    KB Doracides:

    Partner up and complete 100 x Sit-N-Press, 200 x Halos, 300 x Lawn Mower Pulls as a team

    Switch with partner who is running cones suicide style with 1 Burpee at cone 1, 2 Burpees at cone 2, 3 Burpees at cone 3.  Plank up to wait for six.

    Mosey around bus loop some more and set-up for:

    Triple Check:

    Partner 1 runs down to end of bus loop

    Partner 2 performs KB Burpees

    Partner 3 performs KB Swings

    Mosey back to parking lot for:

    High Pull Ring Of Fire:

    Put all KB’s in a large circle.  PAX planks up to the side.  Each PAX member’s name is called out one at a time.  Run and perform 4 High Pulls at each KB (25, 30, 35 lbs. variations)  Plank-a-rama for PAX not performing High Pulls.

    2 minutes of Boat/Canoe

    COT, Numberama, Namearama, Announcements and YHC took us out.

    Announcements: 

    Sign up for GROW RUCK!!!!

    Whitedeer still owes this PAX and AO a backblast from 1/10/19

    NMS:

    YHC didn’t sleep the best last night because it felt like his VQ all over again.  He didn’t want to oversleep and wasn’t exactly too comfortable with exercise names.  When YHC arrived at the AO this morning, he planned on reviewing his workout which was scratched on a piece of notebook paper, but the Planets, Moon and Stars were to cool not to stare at and take pictures of (YHC gets distracted sometimes.)  PAX started rolling in around 0525 and stayed in cars for a couple of minutes to make sure the heat was blowing on their KB’s on their vehicles floorboards.  HoneyDo brought his inside last night to stay warm.  YHC wonders if he brought it to bed and made M HoneyDo jealous??  Johnsonville’s KB spent the night outside on his porch YHC thinks he heard him say.  Something about Whitedeer leaving it there.  Atilla’s KB may or may not have been dressed like Kenny from Southpark overnight to stay warm…Atilla sure was dressed like him!  It was quieter than usual this morning without Keymaster and Whitedeer playing their instruments.  A PAX of 5 is hard for YHC to figure out sometimes especially when he had a Triple Check and a Dora planned, but we made it work.  Chum Bucket has really been putting in the work lately.  He ran from Punisher to Roller Coaster last night to meet up with the Roller Coaster crew to get in some miles.  Well done!  Also, two were in standard #SOP this morning.  Felt good!

    YHC cannot thank the guys that posted this morning enough for coming out in these conditions for his KB VQ!  It’s always nice getting a KB workout in ever other week.  Hope you all have a great day and YHC will see you in the gloom!

    Have I mentioned yet that Whitedeer was not there???

    Kubota

    keep posting!