Category: Richmond, VA

  • Rise and Shine Punk: It’s Monday Funday

    5 warriors greeted the dawn of a new day.  According to legend it went a little something like this.

    COP:  20 X, merkins, SSH, merkins, IW, merkins, FK, merkins

    Lightpost Lollygag Trifecta:  Run down the path and at each light post complete the following exercise 5 squats, 10 merkins, 15 flutter kicks.  The next 1/3 of the loop shift to 3 burpees, 5 v-ups, 10 monkey humpers.  The final 1/3 10 decline merkins, 10 lunges.

    Cool Water: 3 rounds of the following exercises.  10 Incline hand release merkins, 20 dips, run the stairs up to the parking lot.

    Mosey to the tennis courts.

    Four Corners Plus: Corner 1 10 Merkins, Corner 2 10 WWII, 10 Squats, 10 Burpees

    Mosey to flag

    Ring of Fire, 30 American Hammers IC

    Numberama, namerama, Sippy took us out.

    Moleskin:  Great job fellas.  Way to put in the work!!  Make it a great week.

    News: TYA is leading an hour long vegan support fest on Thanksgiving or as he likes to put it.  Circle Turkey Day on your calendar for a convergence at Mary Mumford.

     

  • Back in the Q Saddle

    It was a beautiful fall morning without fall sports for YHC.  Grateful to climb back in the saddle and Q Gridiron.  Here is how it went down:

    • COP
      • Parking lot tracers
      • 25 SSH
      • 15 IW
      • 10 Cherry Pickers
      • 15 helicopters
      • 10 2x merkins
      • 10 2x scissor lifts (each leg)
      • 25 2x LBC
    • Mosey to the playground for 4 8x jerkins
    • Mosey to the bus loops to perform the following 4x:
      • 1 minute pole sit
      • 25 pole smokers
      • 25 reverse crunches
      • 1 minute elbow plank
      • 25 APD
      • Bear crawl 6 pillars
    • Bear crawl 20 yards
    • Mosey to the tennis courts for 4 corners (10, 15, 20, 25 reps at each corner)
      • Hand release merkins
      • Flutter kicks
      • Copperhead squats
      • WWII sit-ups
    • Mosey back around the school to the parking lot
    • COT with YHC taking us out

    Good to see some old faces today as Nightcrawler reappeared at Gridiron.  Long time, no see brother!  P-trap continues to put in good work.  Really good to see him joining the Saturday PAX.  As always, solid work from Chum Bucket and Byproduct.  Adderall is just a beast. I am trying to shake the image of him doing APD and substituting pickle pounders for elbow planks.

    Prayers for a quick recovery for J-ville with recent back injury.  Continued prayers for Earthworm and a speedy recovery and return.  Great time at Einstein’s for the 3rd F.

    God is good all the time!

    Attila

  • They opened up the Carillon just in time for Veteran’s Day

    Little did Lab Rat know, but today was the Marine Corps birthday.  Seems only fitting that a squid should take the Q to talk about how awesome vets are on a day to celebrate the Corps.  Luckily, 1 marine and 18 others came out to join him.

    COP-  Run around the circle and do some karaoke plus backwards run.  To loosen you up, Spit!  Then a bunch of the usual stuff.  If you’ve seen one LR COP, you’ve seen them all.

    THANG-

    -Give me 5:  Mosey up the long awaited open carillon steps and circle up.  All Vets (even Marines) take 1 step in.  Go around the circle and state your service, pax gives each member 5 burpees.  Vets present were:  Lab Rat, Honeydo, Bone Thug, and Bulkhead.  Then, go around the circle and each pax member calls out a vet they are close to.  Pax gives 5 merkins in honor of each vet.  Hardywood didnt not cry.

    -Legs and abs day:  from bottom of amphitheater, 3 jump ups on each step to the top.  From the top, 3 V-ups on each step to the bottom.

    -7’s on the Rusty Cage:  6 pullups or jerkins, 1 Captain Thor.  -1/+1 until you get to 1 pullup, 6 Capt. Thor.

    -Beast:  Across the Carillon field:  Merkins, WW2 situps, DEEP squats, monkey humpers, Wilson’s punching bag????

    NMS

    This is the only themed workout that I will do….unless you count the disc golf.  I stumbled on this a couple years ago, and it’s just too good to not make an annual thing.  Hardywood is an emotional dude, and told me after for the third year in a row, he got choked up talking about his grandfather in the circle.  I like to spread the wealth across my vet heavy family, but Papa Kenney got the nod again this year for obvious reasons.  S;pit needed to leave early, so we shuffled this to the front of the workout.  It was great being able to head up to the top of the Carillon after being off of it for a year.  If I read correctly, it’s open thru Monday, then closed for another year as they continue renovations…

    The rest of the workout was great, with lots of banter….some at my expense.  This morning would have been a great morning to catch some sunrise on the bridge, but I didnt want the pax to get too spread out.  Tomorrow’s run should be glorious, though.

    Thanks to Bulkhead for making the trip down at my prodding.  I hope that he realizes that my picking at the Marines is totally in jest, and I have nothing but mad respect for those that wear the uniform.  Happy Birthday, Marine!

    HoneyDo dropped some bad news on us, that a friend of his (a veteran) took his life this week, after battling PTSD.  Love, comfort and prayers to you, your family and to his family.  This is tough to hear.

    Also, good to meet Bone Thug.  Glad to have you in the pax, my man!

    Apology of the Week goes out to UpChuck for stomping on his backwards counting.  I wanted a 10 count, and by God, I was getting one!

     

    Lab Rat apologizes…

  • For Those About To Rock (We Salute You)

    12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70.

    A little mumble chatter and the PAX got to work

    This how it went down

    Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome.

    COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO

    THANG

    Bear crawl to the pavilion  

    Friday Morning Dance Party (F3 Style)

    Q selected several songs from a playlist (2 of which were preset exercises on the F3 website). The PAX would complete the called exercises until the completion of the set song.

    1st Song: Moby -Flower (B-Sides) (Duration 3:27) (aka Bring Up Sally) – Start with your chest on the ground. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep.

    Mosey a loop around the church

    2nd Song: Third Eye Blind – Semi-Charmed Life (Duration 4:28) – PLT x 20, Switch, Rinse and Repeat

    Mosey down the gravel road, around the T crossing, then back

    3rd Song: Eric Paslay – Friday Night (Duration 2:47) – 20 Dips, 20 Skull Crushers, Rinse and Repeat

    Mosey around the parking lot

    4th Song: JT – Can’t Stop The Feeling (Duration 3:56) – Copperhead Squats and SSH during the chorus

    5th Song: AC/DC – Thunderstruck (Duration 4:53) – A Merkin every time you hear “Thunder” and LBC’s during the bridge

    Mosey back to the SF

    Ring of Fire – 10 Merkin

    Numberama, Namerama, Announcements, Wild Thing took us out

    MOLESKIN

    YHC had a late business dinner last night and was struggling with an idea for a Q. After looking at the forecast stated having memories of Wilson famous all musical Q in the Amphitheater at Dogpile. Thanks Wilson for the inspiration.

    Some great highlights from today.

    • Having Rounders back and watching him explaining AC/DC to the Jett boys.
    • Emoji positive comment to YHC on keeping on beat during the Skull Crushers and Yard Sale saying YHC should be in a choir. Clearly they have never sat next to YHC during worship at church
    • Having Chowdah and LP back in the mix
    • Wondering if the music would give the opportunity to EH old ladies in their nightgowns (no takers unfortunately)
    ANNOUNCEMENTS
    • Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
    • Grow Ruck coming to RVA on March 22-24. Mark your calendars now

    SPIT ON THAT!!

  • Running Through the Basics

    3 able-bodied men arrived at the Twin Team parking lot for a Rosie led partial tour of the AO.  With the other 2 PAX being Radar (FNG from Tuesday) and Doozy, he of only a handful of workouts, YHC took the Q.

    Warmarama w/ SSH, Helicopters, IW, merkins, LBC

    Mosey around to the are near the football field for a 6 pack.  1 pullup run to sidewalk 5 WWII – repeato to 5 and 1.

    Parking lot 4 corners – start w/ 5 burpees, 10 jump squats, 20 merkins, 30 Freddie Mercurys, back to the start for 40 mountain climbers.

    Over to the school for Triple Check – Donkey Kicks, lunges, run to a light pole and back.

    Back to the parking lot for 11s between light poles – merkins and Box Cutters

    Up to the field – cross the field with 30 bear crawl steps, 20 lunges, 10 bunny hops, 5 broad jump burpees, 30 bear crawls, lunges to the end.

    Finish with some Randorama – FK, Peter Parker, Werkins, Dollies, Rosalita, Invisible Jump ropes, APD…maybe others.

    Great to have the small group and get to know Doozy and Radar.  After the beat down YHC learned that both prefer running, had I known that we could have put on some miles.  With the limited F3 experience from other PAX, YHC decided to give them some standard F3 material for the next hot potato.

    Hammers and Ales tomorrow night.  There’s still time.

    Coats to Marmaduke.

    GrowRuck March 22-24 – Honeydo has the info

  • Beast for 2

    A two man army attacked the KB with vengeance this morning.  Here is how it went down:

    • COP
      • 25 SSH
      • 15 Cherry Pickers
      • 15 helicopters
      • 10 2x merkins
      • 25 2x LBC
    • Mosey down the back drive toward the practice fields – stop for 20 lawnmower pulls with each arm
    • Learn the fields are in no condition for workout and Mosey back down the back drive towards the bus loop – stop for 20 lawnmower pulls with each arm
    • Cumulative beast – add an additional exercise for each leg
      • High pulls
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings
      • High pulls, sit ‘n presses, KB swings, weighted squats
      • High pulls, sit ‘n presses, KB swings, weighted squats, halos
    • 15 2x weighted American hammers
    • COT with YHC taking us out

    Today’s cumulative workout finished with 180 high pulls, 144 sit ‘n presses, 108 KB swings, 72 weighted squats, 36 halos and 40 lawnmover pulls with each arm.  Great work by the PAX today.  There was limited mumblechatter, but a great workmanlike approach by White Deer and YHC.  YHC wished we could have finished the cumulative beast.  The weighted detour to the fields was the time drain that squashed our chance at success.  Note taken  for next time.

    God is good all the time!

    Attila

  • The Creek – a bit late

    Took a lap around the church to wait for the Mudface clan.  No sighting of Mudface so we circled up.

    Warmup:  Side Straddle Hops, Merkins, Arm Circles, LBC’s, Helix Squats and Hillbilly’s.

    Mosey to the Picnic Shelter.  Pair Up – One runs to the road while the other does skull crushers, sit ups with feet on bench, heals to heaven and LBC’s.  Each person runs 4 times and does 4 exercises.  Mudface and his crew posted during this exercise to greatly increase the size of the PAX.

    Mosey to the field for 4 Corners.  I wanted to do a Wilt but we modified it.  1st corner – 50 merkins, 2nd corner – 50 Crabcakes, 3rd corner – 50 Bobby Hurley’s, 4th corner – Helix squats – touching rear to the picnic table.  Go around twice to get 100.

    Mosey to the Parking Lot for 11’s.  Merkins and Side Straddle Hops.   Before we finished time was up.

    Mosey to the flag.  Ring of Fire – 1 Merkin each.  Opus was short one for the monthly challenge so we took care of it.

    Numberama, Namarama.  Anouncements (I can’t remember any), Prayer by Yardsale.

     

     

  • Hot Potato at SOT

    Four of SE Hinton’s S-outhsiders rose from the depths of REM sleep to attend a hot potato Q at Midlo.

    the thang:

    Singer – mosey down hill to parking lot – SSH, Don Q, Slow Squats, mountain climbers, merkins, flutters

    Singer – Dora, partner one runs up stairs, partner 2 does 100 merkins, 200 two-count mountain climbers, 300 squats

    Rosie – mosey up stairs to school, follow school around performing exercises of the number of each door. starting at 20ish to 30, even numbers do monkey humpers, odds do merkins, 31-33 or 34 – lunges, dips, plank jacks

    Bullseye – mosey around to side of school, bear crawl up walk way, 1 minute peoples chair on wall. repeat 3 times

    Bobber – mosey to front of school, 30 dips OYO, mosie to flag, 5 minutes of mary, ring of fire.

    moleskin- YHC apologizes for the delay, had the post created yesterday but forgot to finish and post. So this one will be a little shorter. Hot potato Qs are always great, gives everyone a chance to lead and be as creative as they prefer to be at that moment. The school perimeter is extremely dark this time of year, best to bring a headlight next time. Running the steps with a glimmer of light from above was proving difficult. Injuries were avoided though thankfully.

    Announcements – Hammer and Ales this weekend. Contact Viral.

    Good luck to Kubota, Shakedown and anyone else running the race this weekend. Surprised to find out from Rosie that Shakedown is running the half after just last week he was happily telling YHC he wasn’t. At least it won’t be 24 degrees this time buddy!

    -singer

  • Loud Mary Keep on Rolling

    23 studs and a visitor at the end – hit Mary this morning and here is how it went down.

    COP : Merkins – SSH’s, Windmills, Helicopters, IW’s, Copperhead squats

    Track work: Partner up run the track opposite ways – meet in the middle 10 merkins of some variation – run back to start 10 merkins of some variation – repeat 4 times for four full loops.

    Wilson’s Boxing Cockroach – partner up – 3 sets of 20.

    Triple Check : run the length of blacktop and back – SSH’s , captain thors

    Army crawl – across the front yard to the sidewalk 10 merkins – polarbear across the yard to the end 10 merkins.

    Partner leg toss – 3 sets of 20

    Curb Crawl ladder 1-5 and back down.

    The scoop: Big Blue was packed with fun this morning before the work out – perfect picture of a clown car – enjoyed it Lockjaw, Bleeder, TYA, and Labrat !

    Been a while since YHC has Q’d Mary – really enjoyed it fella’s. Seems we were a bit too loud there at the end – as a visitor Sarah came across the street in her PJ’s to let us know we were being extremely loud. I have to say I applaud the fact that she walked over waited her turn in nameorama and politely told us we were being loud. Oh well this happens at least once a year – no harm done – hope she passes her exam.

    Great to see everyone out there this morning – way to work –  thanks for allowing me to lead .

    See y’all in the gloom..

  • Burpees a Prostitute and a Three way

    8 Warriors were ready to roll as the clock struck 530 this morning at Timberwolf.  But wait, there are headlights coming, its Rosie, so 3 burpees OYO as Rosie emerged from the car, then the PAX was off and running.

    COP-

    SSH x 20

    5 Burpees OYO

    Imperial Walkers x 20

    5 Burpees OYO

    LBCs x 20

    Merkins x 10

    Arm Circles x 15

    5 Burpees OYO

    Mosey to Track

    The Prostitute – Start at corner 1, exercise, move to corner 2, repeat exercise every-time you cross a corner, all the way up to 4 corners.

    Corner 1 – 25 Merkins

    Corner 2 – 50 Flutter Kicks

    Corner 3 – 75 Squats

    Corner 4 – 100 LBCs

    Plank for the PAX

    3 Groups of 3 for Triple Check

    Exercise 1 – WWIIs

    Exercise 2 – Box Cutters

    Exercise 3 – Runner 100 yards and back

    Al Gore

    Plank

    Mosey to Side of School

    Wall Sits – 30 seconds on wall, 5 Burpees, 30 seconds on wall 4 Burpess,  Made it down to 2 before time was called

    Mosey to Flag

    Numberama, Namerama, Honeymoon took us out!

    Announcements:

    Hammers and Ales this Sat Night – See Viral

    GO Ruck event in March

    Marmaduke Still Collecting Coats

    Text  encouragement to all the PAX members who are in the 1/2 Marathon festivities this weekend, good luck fellas!

    NMS:

    First and foremost, 9 strong at Timberwolf is great numbers, way to work men!!  Great to see Bobber back out after a small break, as well as Peaches is becoming a regular, strong work!  DK and Bullseye have been crushing the clown car in SOJ lately, as well as crushing the workouts.  Great work by Mr. Roper as well for posting and providing the mumble chatter for the full 45 mins.  Rosie did Rosie things, completing the corners in a very quick fashion.  Honeymoon, Wilson and YHC got a 2.5 mile ruck in before the 530 post.  Awesome stuff and Strong work by all.  Always a privilege to lead this group, and honored to do so……..OH!!! and the Q sheet for Timberwolf is WIDE OPEN, Please feel free to sign up.

    #KEEPPOUNDING

    Marmaduke