Category: Richmond, VA

  • Rainy with a chance of country club

    The forecast called for rain, and for once it didn’t lie. Expectations for attendance were low, and YHC was fully prepared to enjoy a solo workout under the luxurious St. Christopher’s Sports pavilion — one of the finer outdoor fitness facilities in the greater West End.

    To YHC’s pleasant surprise, Applesauce arrived, immediately elevating the gloom factor and the quality of conversation. The pavilion provided a dry, echoing backdrop for six rounds of Tabata, punctuated by laps around the pristine SCCC track.

    Discussion topics ranged from family dynamics to the delicate art of managing in-laws — all tackled with the same intensity as burpees, though slightly more grace.

    In the end, we were reminded that sometimes the best workouts aren’t about numbers, but about showing up, staying dry, and sharing a few honest words.

    Announcements:

    • Thanksgiving workout at Mary Munford, 7 AM. Bring gratitude and coffee.

    YHC took us out in thanks for simple mornings, and covered pavilions.

  • Groveeeeeee but make it fast

    Fourteen harriers of varying speeds descended upon the hallowed grounds of Mary Munford for what was advertised as a run but quickly turned into an exercise in personal honesty. With a few minutes to spare, YHC took the Q and unveiled the plan: run down Grove for 23 minutes, turn around, and make it back in 22. Negative splits.

    It was a familiar route with an unfamiliar sense of accountability. Go out easy, come back hard. Some followed that guidance. Others just went out hard and came back less hard.

    The sixes (Sippy and Phonics) held strong. Phonics remains the only man capable of maintaining both conversation and forward momentum better than YHC. A true cardio philosopher.

    Mumble chatter highlights included:

    • Shakedown’s luscious locks, which may or may not qualify as a mullet depending on lighting and wind speed.
    • Yard khakis: the official uniform of men pretending they’re not just wearing old work pants.

    Announcements:

    • EF Hutton is headed to the bridge on the 15th. Looking for a few more to join him.
    • Thanksgiving Day beatdown tentatively set for Mary Munford at 7 AM. Nothing says gratitude like burpees before pie.

    Praises:

    • Shakedown’s flow—business in the front.
    • All men brave enough to rock yard khakis in public.

    Prayers:

    • For Saab’s M, caring for her 99-year-old mother.

    YHC took us out with a reminder to be grateful for what we have—and to share it with others.



  • Don’t prepare a 45 minute workout for a 60 minute AO

    13 PAX showed up to Pickleballville expecting a beat down and they got one, slightly improvised.

    COP: Helicopters, Jazzercise, arm circles, HRMs, MCs and LBCs. Hey I have 5 coupons. Let’s Mosey.

    Elevens of diamond merkins and jump squats with a little moseying with coupons. For some reason, the passing of the coupons was not understood until they saw me take the coupon one way, see me pass it to Byproduct and then viola!!

    Triple check: Derkins, coupon curls and run around the field goal post. Mosey to playground.

    Another triple check: Flutters with coupon presses, heels to heaven and run to second lightpost on left.

    Mosey to home base/bathroom wall: wall sits with pass the coupon after a press, donkey kicks, 5 burpees (because White Deer started b%^ching) and 10 HRMs. Repeato.

    That was my workout and it was 7:45. Need to fill up another 15 minutes. Curb crawls to 5 down to 1 and then one set of 25 PLTs. Then American hammers, Freddie Mercuries and some stretches.

    Bridge on 11/15 – see EF Hutton for details or let him know if you are interested. Thanksgiving workout 7 a.m. at Mary Mumford. Make sure you know where the closest AED is located at each AO (located at the building next to the main football field) and have someone with a phone on them (thank you Pigskin). Prayers are with Fudd’s sister, Handshake’s neice and others looking for work or going through health issues. Go Jets (is the over under on the Cleveland matchup 15). Also was nice that everyone that worked out went to coffee! Thanks for letting me lead!

    Fireman Ed

  • A Baker’s Dozen for Dogpile

    With Bootleg unable to be at Dogpile he sent out the Bat Signal and YHC chose to accept the task of Q-ing the Greatest AO in the History of the World/F3RVA.

    COP in front of the Carillion.

    FIeld Work – Mosey across the field and complete 5 Merkins, 5 Squats, 5 SSH’s, 5 WWII’s. Mosey back down the field and complete 10 of said exercises. Mosey back to the top of the field and complete 15 of said exercises. Mosey back to the start.

    Mosey over to the Ha’ Penny Stage and find a partner. Touch a Tree 10/8/6/4/2 with Squats, SSH’s, HRM’s, ?

    Mosey over to the Jerkin Gym. Triple Check. P1 5 Pull Ups, P2 LBC’s, P3 Mosey to the Fire Hydrant and complete 1 Burpee and Mosey back. Rotate through all through exercises, 3 times.

    Indigenous Peoples Pull Ups. Man 1 does 2 Pull Ups while everyone else does Squats. At the end of the Rotation start again but switch to SSH’s. Keep this rotation going for 5 iterations.

    Mosey to the Fire Hydrant to complete 25 WWII’s. Mosey to the bottom of the Hill of Ill Repute for 25 Merkins. Mosey to the top of the hill/wall and do 25 Dips. Mosey back to the flag.

    Mosey back to the flag for 2 minutes of Mary followed by entire Pax doing Ménage Merkins.

    Announcements – Break Bread is open in December. The Bridge next week (11/15) with EF Hutton, see Slack or Huttons Mom for details.Thanksgiving Convergence on Thanksgiving morning at 0700 at Mary Mumford. Gomer has an idea to find out where the closest AED is to each AO. This is a great idea seeing is how it save a life.

    Prayer Requests – Prayers for Upchucks friends who are being laid to rest. Prayers for YHC’s friends mom who passed away yesterday. Prayers for Hitch’s father/family after his dad’s Stroke. Prayers for Gomer’s Mission Trip to Honduras.

    3rd F opportunity – Applesauce reminded us with the Government Shutdown there are lots of people that be going hungry. 3rd F: Challenge – You (or your M) CAN buy $50 of extra groceries and donate to a local food bank, pantry or blessing box. Bonus points for getting your neighbors to chip in, and extra bonus if you make time to volunteer in the next week or two. Link to local food pantries 

    https://feedmore.org/agency-locator/?mc_cid=3d68fa3e2b

    https://www.rvacommunityfridges.com/fridges

    https://www.signupgenius.com/go/409084BA9AB2FA6FD0-60251648-love#/

    NMS – YHC was glad to Q today. Weather was great and the Pax were full of great and supportive ideas.

  • New Launch Point

    No Latino Market this week, so we are back to the old Rock N Roll/Morning Wood start area. I figured this out after driving past House Party and circling around the park. As per the workout, we completed a near one hour ruck in the usual paved trail area. YHC may have rucked home had I gotten the memo on Mudslide’s spartan training. There were rumors of Big Rig and Boberry running, but we never crossed paths.

  • 6 HIMS and a little lady emerged from the unusually bright gloom for a faux Beaver Q Surprise, just trying to bait y’all out here! This is what the dog park weirdos witnessed!

    Mosey to the helipad for disclaimer and Warmarama(surprisingly not a whole lot of MC):

    • 10 Cherry Picker IC
    • 20 Imperial Walkers IC (fooled a lot of PAX on this one at 10th count, need to start some burpee penalties for premature haulting)
    • 20 SSH’s IC
    • 10 Nolan Ryan’s IC
    • Wilson and Fudds Wife
    • Toe Grabs
    • Butterfly
    • Roscoe’s Wife

    Start COP1 from helipad – Touch-A-Tree! Yukon suggests Leroy Jenkins: Instated! Touch the AED box at the PB Court.
    Partner up: P1 Runs to touch 3 trees(can’t touch the same tree) while P2 does Merkins on the pad. 3 Rounds. Following top of the 3rd round Commando calls Leroy Jenkins!

    Mosey to the Handicap Spaces near the playground for COP 2 – 7’s – Mike Tyson / Pole Smokers

    Mosey to the Coupons way over yonder for COP 3 – Dora …“Leroy Jenkins!” Exclaims Choo Choo – this had to have been at least a half mile round trip to the AED, shortly after YHC proactively changes the LJ destination to the much closer center field flag. Like I was saying Dora- Partner Up / 100 Incline Merkins / 200 Wet Toilet Seats / 300 LBC’s – Partner carries coupon to top of trail and back.

    Sugar Rush calls for Leroy Jenkins, run to the flag on our way back, pick up our gear and head back to the invisible F3 flag.

    Numbers(7) & Names

    Announcements & Prayer Requests – Commando’s son had a second interview on his way to a third and additional interview elsewhere.

    Yukon closed us out with a prayer.

    Great to see all of you men out this AM!

  • Machismo has the Q.

    Snuff texted late last night saying the Q looks open. Machismo realized he had mistakenly put himself down for Mammoth balls instead. Living the life of column AO#7 on the Q sheet requires more precision than Machismo is able to conjuor. That said YHC stepped up to the challenged and attempted to live up to the mistake with a ballzy 300 Q.

    Warmerama. SSH, LBCs, uks, among others were had. Along with 24 Merkins which started our countdown. 300 merkins was the goal for today. Starting at 24 and working out way down to 1.

    mosey to the riverside school. 23 22 21 20

    Thang 1 4 corners prostitute style. Corner number 1 19 merkins. 20 squats, 30 lbc, 40 ssh. The pax kept chomping down on the merkins.

    Thang 2 11s at the Gazebo which looked especially nice as Tin Man had done the metal roof on it. Step ups and dips. Pax got down to 11 merkins

    Thang 3. Hill sprints on the ball field. Sprint to the top of the hill by the track. Do hand release merkins at the top.

    mosey to the school for some donkey kicks and more merkins by the conex.

    bttf for 1 hand clap merkin.

    it was pleasure to lead the pax today. Coffeeteria was especially delicious. We were reminded a of the need to get the call out to more HIMs and fill the table at the bon iron house. Next week we aren’t in the house so Machyman will try to bring the airpot.

    Go eagles! (Scram’s soccer team not the NFL) Let’s focus on those we coach this week and encourage them to do their best.

  • Crazy 8

    With the temps back in the 30s and 40s it makes it easier to push the pace and distance. 14 pax showed up to Rick and Run around Westhoe. There was a little mumble chatter off the start about being sore from yesterday’s KBs at Circus… But that soon faded as we turned to go take on some hills.

    Pushed the pace today on the 5.5 mile route with Chicaron, so we didn’t get a chance to chatter with others.

    The ruckers all seemed to be in good spirits when they returned to the AO.

    EF Hutton said we wanted more hills..

    Pinto and a few others took on the 4.5 mile route

    Lighthouse picked up Full House and covered some extra credit.

    thank you all for showing up and holding me accountable.

    V/r

    John “Gypsy” Boles

  • TPMS

    2 scoundrels rolled in on deflated wheels on this peaceful and chilly morning. Wonka is a Michagander so I wasn’t surprised to see him start peeling layers 5 minutes in.

    Warmup

    Hustle to the octagon for some on your own stretches.

    The Meat & Taters

    • 11s was in order. WWII’s and Copperhead Squats with a 50 yard jog as MOT.
    • 4 corners. 10 two count lunges, 20 v-ups, 30 American hammers, and 40 SSH.

    Got in some good talk about the upcoming deer season. Pumped for Saturdays workout!

  • 666 Beatdown @ Satan’s Hill

    During an evening of “refined athletic hydration” (aka bourbon tasting) with a few F3 brothers, the conversation took the inevitable turn — who’s bringing the pain and who’s handing out participation trophies in their Qs (no we’re not talking about your Boys of Summer trophy Fandango). After a few generous pours, YHC’s inner Q decided it was go time. With no whiteboard in sight, a paper plate was recruited for duty. Between the chicken scratch handwriting and bourbon-fueled brilliance, a masterpiece of suffering was born. The 666 beatdown at Satan’s Hill came to life — forged in whiskey, scribbled in chaos, and executed with questionable judgment but undeniable enthusiasm. Here is how it all went down:

    Warm Up: Mosey in the parking lot and back to circle up for various IC exercises. PAX informed to grab a coupon (block or sandbag) of choice and take it to the main entrance of the parking lot. Mosey to the bottom of Satan’s Hill.

    COP 1: 666 on Satan’s Hill – Starting at the bottom of the hill PAX performs 6 HRM Burpees. The hill was broken into 3rds for 6 different exercises (3 up, 3 down). Going up the hill: 1/3 Bernie, 2/3 OH carry coupon, 3/3 Broad Jump Bunny Hops. At the top of the hill, performed 6 Burpee w/ Firecrackers. Going down the hill: 1/3 Run, 2/3 Lunges w/ coupon, 3/3 Bear Crawl or Crab Walk – Repeat x 3 1/2

    Returned to the flag with 4 minutes left and did a quick ring of fire abs edition. Time called

    Names, Numbers, Announcements (The Bridge 11/15, SOJ Chili Cook Off 11/23 – Sign up posted today by Crabgrass, F3 Daddy/Daughter Dance 12/6), Prayers (Hermey’s wife recovery from ankle surgery)

    Thanks for humoring my bourbon-born brainstorm, fellas. Thinking I’ll sign up to bring paper plates to the Chili Cook-Off — not for serving food, but to sketch out future “inspired” workouts for everyone else to be Q’d up! Cheers to bad ideas, good company, and Satan’s Hill for always beating our ass! Have a blessed weekend fellas!