Category: Richmond, VA

  • PAX is Gaining More Respect

    A group of Circus Maximus veterans answered the early alarm in order to throw around some KBs.  Here is how it went down:

    • COP
      • 30 2x SSH
      • 12 IW
      • 12 DQ
      • 12 Helicopters
      • 12 Suzanne Somers – each leg
      • 12 2x merkins
      • 30 2x LBC
    • Catch me if you can around the bus loop – one man carries 2 KBs while is partner does 10 burpees; repeat for a total of 50 burpees for each member of the PAX
    • Ground ‘n Pound AMRAP – 30 seconds for each exercise, with a series of breaks of 20, 15, 10 & 5 seconds
      • Overhead pulls
      • Sit ‘n presses
      • Skull crushers
    • Triple check
      • Bear crawl and run
      • Lawnmower pulls
      • Crunchy frogs
    • 1 minute wall sit
    • COT with YHC taking us out

    5 KB veterans meant we were all business today.  A solid crowd for the holiday week.  For those that did not know, Chum Bucket is now a man that merits respect.  He crossed over into his 50s on Monday, and he continues to be a hoss on the KBs.  Good to see him out this early.  For those that are not aware, Johnsonville has one more Gridiron before he meets the same fate.  This PAX is redefining what to expect from the respected years.  Honeydo and YHC are minorities in the bunch.  YHC wishes we could say that we are running circles around these stallions, but when it comes to KBs, not so much.

    Stay tuned for more info on workout times for next Tuesday.  Details remain unknown.

    God is good all of the time!

    Attila

  • The Gift That Keeps On Giving Part Two

    25 brave and willing men including some visitors from NC for the 3rd time this week, arrived at Mary Mumford to enjoy Spit-mania for the forth day.

    This how it went down

    Mosey to the blacktop

    COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles

    THANG

    Mosey to the far corner of the soccer field

    4×4 Ladder – Start at the first corner complete 1 4×4 then run to the next corner then complete 2 4×4’s. Rinse and Repeat until 12 4×4’s (Q’s called audible at 10)

    Mosey to the track

    Catch Me If You Can – Partner up, First partner starts running backwards around the track while second partner completes 5 WWII Sit-Ups then runs to the first partner. Switch, Rinse and Repeat till back at the start

    Catch us If You Can – In groups of 3, Two partners start partner carrier around the track while 3rd partner does 5 Heels to Haven. Switch, Rinse and Repeat till back at the start.

    Mosey to the pull up area

    Burp Up Ring of Fire – PAX holds plank and does exercises IC on Q’s count while Two (then Three because of time) complete 5 Burp Ups.

    Mosey back to the SF

    Numberama, Namerama, and Announcements. YHC took us out

    MOLESKIN

    Another Q day for YHC and this was probably included the must mumble chatter of the week. No surprise considering the PAX members that were present.

    Glad to have some visitors from NC again today. Welcome back anytime fellas!

    As Lab Rat would say apologizes go out to the all the PAX today for the 4×4’s and running over a minute and half. YHC was feeling very ambitious today.

    Glad to have Fudd out this week. Have a safe trip back West sir!

    ANNOUNCEMENTS

    Marmaduke is still collecting coats. Up to 90 from what we heard. Let’s get him to 100!

    SPIT ON THAT!! 

  • 7 for a Timberwolf Beatdown on the Fly

    7 SOJ regulars posted to a frozen Timberwolf to see what YHC had in store…so did YHC.  After loosely planning a beatdown for SOT and driving halfway to SOT this morning, YHC broke free of the post-Christmas fog, changed course, arrived at Timberwolf with 2 minutes to spare and delivered a beatdown on the fly that went something like this:

    Mosey to the the front parking lot for COP, including:

    • DQs
    • Helicopters
    • SSHs
    • Merkins
    • LBCs
    • Flutter Kicks
    • Copperhead Squats
    • Imperial Walkers

    THE THANG:

    Compounding 4 corners around the parking lot, as follows:

    • Corner 1 – 10 merkins, run
    • Corner 2 – 10 merkins, 20 box cutters, run
    • Corner 3 – 10 merkins, 20 box cutters, 30 2-ct mountain climbers, run
    • Corner 4 – 10 merkins, 20 box cutters, 30 2-ct mountain climbers and 40 jump squats, plank for 6
    • Mosey back to Corner 1 with alternating high knees and butt-kickers

    Lightpost Hill

    Mosey down to the school entrance and work our way up to the bus loop stopping at each of the 4 lightposts as follows:

    • bear crawl to first lightpost  and do 20 alternating shoulder taps IC
    • karaoke to second lightpost and do 20 monkey humpers OYO
    • karaoke to third lightpost and do 20 Freddie Mercuries IC
    • lunge to fourth lightpost and do 15 HRMs IC

    11s around the bus loop at east lightpost – LBCs and CDDs

    Wall sit circuit

    • 1 minute wall sit
    • 20 donkey-kicks OYO
    • bear crawl to curb, 10 merkins, crawl bear back to wall
    • Repeat x3

    Bench work (Honeymoon’s favorite)

    • Mosey to front of the school and each PAX find a bench for 10 step-ups each leg, 20 dips, 20 derkins
    • run a lap long-way around the parking lot back to benches
    • 10 step-ups each leg, 20 heels to heaven
    • run lap long-way around the parking lot back to the Flag

    Hello Dolly IC

    5 Burpees OYO

    COT, Number-rama, Name-a-rama and YHC took us out

    Announcements:

    • Marmaduke need 5 more coats to get to 100. Find one and bring it to Dogpile.
    • Is there a New Year’s Day convergence or just business as usual?

    NMS:

    It was a cold one this morning, but we still managed to get the sweat rolling.  Great effort by everyone.

    Beaker continues to kill it and post religiously.  Well done sir.

    Thanks for following all the choose your own adventure beatdown today.  It took YHC a couple minutes to get my bearings and join you guys on Thursday instead of Wednesday, but it was good once we got rolling.

    See you in the gloom boys.

    No More Gumbo For You!

     

  • Under weight

    No, not “underweight”, but under weight, as in, YHC feels like he has had extra weight on him for the last few days.  Starting at his Gridiron Q last Saturday, YHC was under the weight of two bricks, this morning YHC was under the weight of Spit’s cinder block, all during the Christmas holiday, he was under the weight of excess amounts of food and this evening, he was under the weight of the rucksack!

    Husky and YHC did 2 short loops with some offshoots for about 2.25 miles.  YHC under the weight of 6 bricks in the backpack (~30lbs)

    Upchuck checked in with 2 long loops and a short loop for good measure…well done!

    See ya in the gloom!

    Kubota

    keep posting!

  • Post Christmas Block Party

    23 Men including 4 visitors from North Carolina and 1 FNG arrived at Dogwood Dell to burn off some those Christmas calories. At 5:25 YHC climbed out his car, open the back and say grab a block. At 5:30 we got to work.

    this is how it when down

    With cinder blocks in hand mosey to the circle in front of the amphitheater

    COP (ALL IC) – SSH, DQ, Hillbillies, Merkins, LBC’s, Dying Cockroach, Arm Circles

    THANG

    Mosey to the top of the Amphitheater

    Descending Ladder – Start with 18 Decline Merkins with Hands on the block, then 17 and so on till you reach the bottom. Circle around to the six. YHC called audible for the six then PAX completed 5 Decline Merkins with Block IC.

    Ascending Ladder – Start with 1 Step Up with Block overhead (or modify to holding infront when needed), then 2 and so till you reach the top. Hold plank on your block for the six

    Mosey back to the circle

    11’s – Circle up, Start with on Elf on the Shelf ( Start with the block on the ground beside you. Grab the block and lift it from the ground across your body reaching up as high as you can. Like putting it on a shelf. After a set from right to left then do left to right.) then Bear Crawl while dragging the block between your leg. Once to the center complete 10 Sit up + Press, then Bear Crawl with your block back to the edge of the center. Rinse and Repeat till Q called time

    Mosey back to the SF

    3 MOM – Boat and Canoe on the Q’s command

    Numberama, Namerama, and Announcements. Kubota took us out

    MOLESKIN

    YHC had planned to use the blocks at some point this week and WDog just seemed fitting. It was nice to change the pace from an AO we mostly run at to a ground and pound.

    Sorry YHC didn’t have enough blocks to go around. Wasn’t planning on a PAX so large today but also glad to see some many out today.

    Welcome to Key Grip (Brother-in-law to Kubota)! Hope to have you back again soon!

    ANNOUNCEMENTS

    Marmaduke is still collecting coats. Up to 90 from what we heard. Let’s get him to 100!

    SPIT ON THAT!! 

  • History lesson + FNG + misplaced winkie = mumblechatter

    4 regulars and 1 FNG came out in the cold to work off the cookies and eggnog.  Here’s how we rolled.

    COP SSH 15, LBC’s 11, Arm circles 15, merkins 11, Imperial walkers 15, DQ 11

    Exercises

    Start with 18 lawnmowers and 11 demon/skull crushers, then 17/12 and so on until you end up at 11 lawnmowers and 18 d/s crushers.

    Flutter kick presses while “I Saw Her Standing There” by the Beatles played (about 3 minutes).

    33 renegade rows, 2 count

    Listen to “Gonna Fly Now” from Rocky while ‘punching’ with jab and uppercuts while holding KB.

    5 each of halos, good mornings and boat/canoe’s.

    Numberama, namerama, YHC took us out.

     

    NMS

    So, today is 12/26, here’s the history lesson and significance of numbers:

    COP: every 2 exercises add up to 26

    18 and 11 is for 1811, on 12/26/1811 a fire destroyed the Richmond Theater, killing 72 people, including the sitting governor, along with former senators and representatives.

    On 12/26/1963, the Beatles released 2 songs in the US, including I Saw Her Standing There, which marked the beginning of Beatlemania in the US.

    Harry S Truman died on 12/26/73 – he was the 33rd president of the US.

    12/26 is recognized as Boxing Day in the UK and other parts of the world, and named so because in the 19th century it was the day servants and postmen were given a Christmas box as a thank you.  Also, you know, Rocky, and it’s fun to exercise to that music.

    5 reps of various exercises b/c there are 5 days days left in the year after today.

    Welcome to Pinkie (formerly known as Chris Suleske), way to make it out after being EH’d by YHC and Mudface at Blue Cheese’s Christmas party.  Solid effort-the workouts don’t get easier, but you get stronger!!  Hope to see you again at The Creek this Friday.

    Mudface was critical of YHC multiple times today, which isn’t unusual, perhaps Santa didn’t bring him what he wanted, but his efforts did generate a lot of great mumblechatter.  YHC was just a tad unfocused, as the winkie was somehow left behind at the house, and relying on YHC’s porous memory is a bad bet.  Still, a good workout this morning–the boxing exercises were awful, and if the ground wasn’t almost frozen it would have been severely damaged by the renegade rows.  Thanks to YHC’s M for help with the historical facts, that’s how we spent the last few minutes of Christmas!  Woo hoo!

    As usual, I have No Idea what I’m doing.

     

  • ‘Twas the night before Christmas

    Met up with Krü at Linwood Holton Elementary School for a Christmas Eve edition of the Punisher.  We crossed the front lawn and halted for startup activities including 50 (YHC’s age as of 12/24) x Mountain Climbers (2 count), 10 each of IWs, DQs, Russian Soldiers, Cherry Pickers, and Helicopters, and 50 x Large Arm Circles (25 forward and 25 reverse – all single count).

    Moved around the school for 50 x Jerkins, Merkins, Squats, and WWIIs which we completed in 5 sets of 10 reps each.  Grabbed a portable FM radio from the truck and sauntered off campus for a quick Christmas light viewing at Laburnum Avenue and the I-64 onramp several blocks west of LHES – known as Rosedale Christmas.  Tuned the radio to 89.3 and completed a couple of sets of LBCs under the Interstate overpass.  Headed back to the school for a COT and departed for other Christmas Eve activities.

    Hope you all had a good Christmas.

  • For today a Savior is Born

    4 Wisemen posted to No Toll this morning in hopes of seeing the Big Guy in a sleigh or observing a heavenly host. Instead, a cool morning with the light of the moon, and a run heavy workout, by none other than YHC, was in store!

    0530…Merry Christmas with 5 burpees OYO. Mosey to COP- x 25 Copperhead Squats, x 25 Helicopters, x 25 Russian Solders, x 25 LBC’s, x 25 Flutter Kicks. Ok….mosey and tend to the flocks by night….

    Running 2 laps around the soccer field and x 25 Merkins, x 25 LBC’s, OYO. Repeat, 2 more laps and x 25 Merkins, x 25 LBC’s. Mosey to the soccer field….

    PLT’s….each Wiseman performs x 100 leg tosses….any count necessary…just get to 100 LT’s!

    Run 2 more laps, and x 25 Merkins, x 25 LBC’s, OYO. Mosey back to the flag.

    Number-ama, Name-r-ama, Announcements- Marmaduke’s last day to collect winter gear is this Saturday!

    YHC took us out!

    NMS: YHC thought this would be his first solo Q but Doozy was on site before YHC with AO secure! Mr. Holland enjoy the morning with your children. Beaker, safe travels to NOVA today! Gentlemen, it was a pleasure getting in the mileage this morning.

    Gentlemen, for today a Savior was born! As we celebrate today with family, let us remember those who may not have the blessings we enjoy……including those with a sad clown face! We have been given the gift of F3 and it our responsible to spread the word. May we continue to give through this year and next!

    Only those who post understand! And one this most holy night……

    Loud and Proud,

    Flatline

  • Redeeming Coupons on Christmas Day

    A strong (or stupid) Six broke free of the holiday slumber on Christmas morning.  Hot Potato Q was a gift to all.

    Honeydo:  COP stuff then mosey to Pemberton ES.  Scout the materials and Lo a bunch of Cinder Block Coupons were grabbed and redeemed.  Run lot with blocks in each hand, 1 Burpee , then back, 2 burpees, on up to 5.

    Atilla:  Bear Crawl across lot, 5 WWII, back and increase by 5 all way up to 20.  Then Wheelbarrow lot and back.  Lunge back across lot with blocks.

    EF Hutton:  Partner up, 1 man runs lot & back with blocks in hand while other did:  Block assisted Merkins, then  Overhead presses, then Curls.  Handoff to Handshake, deposit coupons and head to dropoff area for Pemberton ES.  10 Burpees, run loop then 9 Flutterkicks, then alternate down to 1.  Back to Flag.  Conspiracy called for Clap-Merkins ROF and out.  Atilla took us out.

    NMS – Great to see 6 out this AM.  YHC wasn’t sure  if it would be just Atilla and YHC.  Those construction materials have been calling to the PAX for some time.  The Cinder Blocks are longer and narrower than normal ones, being govt procured are probably 10 x’s as much, so gripping those while carrying was tons of fun.  We spent all but the end in the lot with our Christmas Coupons, EF Hutton especially put the hurtin’ on our forearms.  Note for future HBR Qs there are a lot of other coupon types to play with.

    Glad to have Greenbow out at HBR.  Always welcome back!  Merry Christmas all F3RVA pax and families!

  • Four for Hills and Miles on Christmas Eve

    4 SOJ stalwarts went looking for hills and miles on Christmas Eve.  YHC had them in stock at RiverRun. The route was the River Downs Rollercoaster and With Rosie pulling us along, Doozy and I made it to YHC’s abode and back. LugNut continues to get stronger and crushed the big hill.

    Great run men. Merry Christmas!