Category: Richmond, VA

  • No Trip to the South Today

    9 Davillians who did get to sleep before 2 am arrived for another hump day with bells.

    This is how it went down

    COP – SSH, Helicopters, DQ, Copperhead Squats, Freddie Mercury, Tempo LBCs, HRM, Mtn Climbers, Arm Circles

    THANG

    Meet in the Middle – Partner up, first partner starts out one direction in the parking lot bear crawling with KB. Second partner goes the opposite direction doing around the world. Once the partners meet up complete 10 Booyah! Merkin then switch exercises with partner. Rinse and repeat till partners had completed bear crawling a 1/2 lap.

    Kettle Bell 11’s – Start with 1 Demon Crusher/10 Sit-up + Press, run a lap. Rinse and Repeat till 10 Demon Crushers/1 Sit-up + Press

    5 MOM – Up/Down Press on Q’s Call, Boat/Canoe on Chewy’s Call, 5 KB Burpees OYO

    Numberrama, Namerama, Announcements and YHC took us out.

    MOLESKIN

    With the storm last night, YHC and the PAX were hoping for break from the heat/humility. Although things to seemed to be slightly better, it was still a “Dog day of summer” gloom.

    No Idea mentioned last night on the DaVille FB messengers that Mud Face, Chewy and himself would be heading to SOT today. YHC was surprised to see Mud Face pulling into the parking at 5:25. Turns out No Idea was up till 2am so Mud Face enjoyed his extra 30 minutes of sleep and stayed local

    If YHC had know Mud Face was going to be in attendance, he would have ask him to bring some extra KB. We had several PAX members still new to KB workout without their own bells. T-Claps to Yard Sale for making the trip back to his house to pick up some.

    ANNOUNCEMENTS

    • Early Risers run this Saturday

    SPIT ON THAT!!

  • Soupy and Poopie

    Two students with thumbs up

    Eight frolickers gathered in the thick mustard this morning, joined by an extra credit 2.0 for today’s rendition of WDog. Circle around the flag to start sweating, wait for Posh to come in hot, then off we went for a jog by the entrance of Maymont and over to Shields lake.

    COP
    7 Don Quixote’s
    17 Copperhead Squats
    78 SSH
    8 Burpees
    34 LBCs

    The Thang
    Partner up for no good reason and mosey to the nearest hill. Bear crawl up the hill, 10 merkins, crawl bear down, 10 merkins. Repeat for a total of 3 ups and downs.

    Mosey over to the nearest sidewalk and partner up for good reason. Partner 1 runs to the base of the staircase, up the stairs and returns while the other partner performs exercises. 3 iterations with exercises being burpees, jump squats, monkey humpers.

    Wait around for Wojo only to realize he is visiting somewhere on campus so we collected EF Hutton and mosey’d around Shields lake to the south stone wall. Line up in derkin position on the wall, first person in line completes 5 derkins then runs to the front of the line. Continue two times through the line.

    Line up in dip position on the wall. First person completes 10 dips and then runs to the front of the line. Modify from reverse plank to flutter kicks to freddie mercuries. Congrats to Saab for watching Bohemian Rhapsody. Two times through then mosey to the nearest hill.

    Clockwork merkins. 20x at 3, 6, 9, and 12 positions. Careful to navigate around the land mines left by the ducks and geese.

    Work our way back up to Spottswood for a final push of sprints, squats, reverse sprints, lunges. Repeat twice then run back to the flag for 3 minutes of Mary including LBCs, Hammers and Flutter Kicks.

    I learned something new today. Luke Bryan’s birthday is today.

    Numbers, names, and YHC took us out.

    Moleskin
    It was warm. It was moist. It was aromatic over by Maymont. Great job by everyone showing up and pushing through this fine midsummer RVA morning.

    Saab was trying out a new type of SSH this morning. Sorry you hate regular ones so much but they are a good full body warm up. Keep practicing brother.

    Everyone pushed hard today including Jaws who is working on a summer fitness program required through school. Multiple referencers to Mark Harmon in Summer School quickly occurred.

    Stay cool everyone. It’s a gross one out there.

    Announcements
    Early Risers this weekend. 4:00am. Have fun.
    Puppy Pile the following weekend. Marv will join via skype from Japan.

    Piles of Big Data out there just waiting to be cleansed.

  • “My Pole is Moving!”

    A full moon lighting the night sky guided YHC to SOT this AM …seems the early Solstice sunrises have passed. But a healthy PAX of 9 masochistic macho men gathered in the gloom to welcome a new day. Here follows our 45 minute routine of ceremonial sun dancing:

    The THANG:

    Mosey to wall for Warmerama:

    • Donkey Kick-Offs:  Start w 5 DK’s followed by 5s feet on wall, then increase by 5 DK’s each round, resting 5s between rounds 
    • Called it quits at 25 DK’s

    Mosey to Field Parking Lot for COP #1:

    • SSH x20 IC
    • DQ’s x10 IC
    • Clock Dans x2 Rounds IC (Rt leg Lunge 1-6 o’clock, Lt leg 7-12, Squat between Lunges for 4-ct)
    • No Cheat M’s x10 IC
    • Dancing Chillcut x20 IC (Elbow Plank w Alternating Leg Lifts IC)
    • Reverse Crunch x20 IC
    • “Six O’s” x10 IC each way (on your six, heels to heaven, corkscrew legs CW then CCW)

    Mosey to Track for COP #2:

    • 4 Corner BLIMP’s – at each “corner” of the track perform the following:  x5 Burpees, x10 Lunges (ea leg), x15 2-ct Imp Walkers, x20 Merkins, x25 Plank Jacks, x30 Squats

    COP #3:

    • Lindsey: Pole Smokers at wooden posts & Dips on guest bleachers, running between locations

    Mosey BTTF:

    • Flutter Kicks x30 IC to run down the clock

    COT:

    • Counterama #9
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS: 

    • After a few days of fartsacking to recover from Wojo week, YHC was surprised with the gloom that persisted past our 0530 start time. But the warm breeze beat the humidity, and a packed New Market clown car buffed up the numbers, so YHC felt pretty jazzed to Q. Brought out a couple new things as usual – and may I say that YHC’s “Six O’s” is an excellent lower core IC routine. We made it through 4 rotations of the BLIMPS, IC for just the first round then OYO for the other three. MOUSETRAP had YHC cracking up during Pole Smokers with his “My pole is moving” commentary. And special thanks to NANCY LOPEZ for his encouraging words to the PAX during our final minutes. As always, it’s an honor to serve you men. 

  • Google Doesn’t Go North of the Wall

    Thirteen navigated their way to Atlee HS for the latest rendition of DaVille, including 2 New Marketeers, 1 City Proper, and 1 visiting Q from parts unknown.  Here’s how it went down.

    Parking Lot Tracers led by The Carpenter to make the locals comfortable.

    Mosey behind the school to an open field

    COP (IC)

    • Helicopters
    • Jazzercise Reach
    • Copperhead Squats
    • Russian Soldiers
    • Cherry Pickers
    • Reverse Scorpions
    • Clockwork Merkins
    • Jack Webb – Legs (1:4 ratio up to 8:32) – pause for LBCs in middle
      • Jump Squats/ Monkey Humpers

    Mosey to side of school bus loop

    • Triple Check – Wall Climb, Heals to Heaven, Run Loop

    Mosey out in front of school

    • Scissor Sisters – P1 holds 6 inches, P2 Leg Lifts Over and Back 3×20

    Ring of Bear Crawl – PAX plankorama while a member bear crawls around the circle in succession

    Mosey to the flag

    30 seconds of Burpees OYO

    Numberama, Nameorama, COT

    MOLESKIN

    YHC can confirm seeing Google out surveying and mapping potential and existing AOs both north and south of the river, but never beyond the wall.  Apparently even Google won’t venture into the territory known as DaVille.  If one was to attempt to use Google maps to drive to Atlee HS, one is automatically redirected to Hanover HS, as Lug Nut and now BT can attest.  However, YHC did tell him last night to go to the one on Atlee Station next to Chickahominy, so BT gets full LIFO credit.  Marmaduke and Honeymoon arrived just as the clock struck 0530 after circling Chickahominy MS a couple of times.  It would seem the F3 app is also Atlee HS resistant.  Lots of groans as the PAX rolled off 144 monkey humpers, which proved to be as painful as YHC had hoped.  The air was thick and heavy in the designated area on the side of the school for wall climbs.  Also carried a pungent hint of eau de SOJ.  Hustler was a bit hesitant when called upon to help demonstrate scissor sisters, but the additional moans and groans suggest it worked out.  Or maybe that was the sounds and smells of Corned Beef and the man-eating spiders found naturally occurring at the AO.  Great to put faces with a few names YHC hadn’t previously met.

    ANNOUNCEMENTS

    Prayers for all our comrades in need

    Early risers

    Puppypile

    Labor Day convergence – Timberwolf

  • He Hate(d) Me

    5 Strong arrived in the muggy gloom, mostly unaware of what we were celebrating. 5:30 am and we were off, with a 10 burpee delay near the gate on our initial mosey. More on that later.

    Warm up, all IC: SSH x 40 (Flange to YHC: Can I tell them now? YHC: Nah, they will figure it out.), Helicopter x 10, DQ x 10, LBC x 40, HRM x 20.
    10 burpees OYO

    Mosey to the pavilion in the center of the soccer fields to mark the 19th anniversary of YHC’s 21st birthday with a Super 21:
    1 x Merkin, 1 x WW2, 1 x squat. Repeat with 2 x Merkins, 2 x WW2s, 2 x squats… on up to 21. 1-5 rep sets OYO, recovery planks for the 6, 5 more burpees OYO. 6-10 sets, recovery planks, 11-13, more recovery, 14-15. 5 more burpees OYO. 16-17, 18, 19, 20, 21 with recovery in between. 5 more burpees OYO.

    With a glance at the watch, we had about 10 minutes left. Feeling I owed the PAX at least a little running, we lined up for a Native American People’s run around the perimeter and back towards our cars. Note to self, these are… different… with a small PAX.

    Circle up near the flag for 5 x an ab exercise of each PAX members choice, in their cadence. YHC lead off with WW2’s since we hadn’t done those in at least 6 minutes at that point. Oyster and Tobit brought us Rosalitas and Dollies, Flange gifted us with Freddie Mercuries, and Last Call dropped the hammer, the American kind. YHC gifted the PAX 5 more burpees OYO for an even 40. BOOM.

    NMS: Thanks for helping me mark 40 years this morning, I couldn’t ask for a better group of men to share in such a suffer fest to kick things off than you guys. As I look at my posts on facebook from 10 years ago, whining about hitting 30, I appreciate the men in this group for helping me smash through 40 far healthier than I was when limping into 30.

    As for the workout, apologies. Flange knew what was coming and showed up anyway. Tobit reconsidered whether a 20 min drive to HBR for frisbee would have been better. You two paced us all morning, as you often do. Oyster found another gear and would not let anyone catch him at the end of the NAP run, though some tried. Last Call, great to meet you this morning. Way to work out there, you crushed it.

    Announcements:
    Several in the RVA PAX have family members fighting health issues, and YHC learned of an FNG from Saturday who had some heart problems after the workout Saturday. Surely others fight silent battles. Keep these men in your thoughts and reach out if you are so inclined. Sometimes just knowing someone is thinking of you is enough to give you a lift.

    On a lighter note, come out to Ardent this Friday night 6-10 and share in a keg of IPA and some food in the back (you’ll find us in a private party among the big tanks) to mark 40 orbits around the sun with me.



  • Using the whole fist doc?

    17 arrived for YHC’s favorite run that forces repeated climbs out of the U of R lake basin via designated roads (aka fingers). Some stuck with a few fingers, some went for the whole fist, and some took a finger that was in the entirely wrong place. Either way, it was a tough run and everyone performed their best.

    Saab Abides

  • A Punisher Q…. Two Years in the Making

    5 fellas ready to beat the heat gathered at Linwood Holton School for YHC’s return to The Punisher after a 2 year hiatus. It’s at an am version of The Punisher YHC made his F3 AO debut following a year so stint (and F3 intro) in the Buckeye State . YHC’s first bout with The Punisher featured a PAX of 5 (shouts to Splinter on the Q, Honeydo, Offshore, Flipper and YHC to round out) so it felt appropriate to share that same number this evening.

    6pm….. Let’s Mosey.

    COP

    Mosey over to the Basketball court for the F3 Welcome, Intro and Disclaimer

    • 15 SSH
    • 15 Imperial Walkers
    • 15 Russian Soldiers
    • 10 DQs

    The Thang

    Exercise 1 – Escalator

    Run the bus loop for 5 loops. After each loop complete an exercise:

    1. 10 Burpees
    2. 20 Merkins
    3. 30 Jump Squats
    4. 40 Mtn Climbers
    5. 50 Reverse Crunches. Al Gore for the Six.

    Exercise 2 – Doracides

    Mosey back to the Basketball blacktop and line up on the base line. Doracide Explanation (YHC omitted the burpees). With a prime number this became a OYO exercise

    1. Run suicide to a well placed metal back chair, to a placed, empty sprite bottle and to the opposite baseline
    2. 50 Copperhead Squats
    3. Repeato suicide
    4. 100 Monkeyhumpers
    5. Repeato Suicide
    6. 150 LBCs
    7. Repeato Suicide…. Plankarama.

    Exercise 3 – Front and Side Lunge Combo

    Utilizing the outdoor classroom area for Horticulture perform alt lunges on the vertical sides of the garden boxes and alternate side lunges based on how you’re currently “maze-ing” through the garden. Repeato on the way back.

    Exercise 4 – Escalator (Again?!)

    The PAX left enough time to repeat Exercise 1. YHC can confirm it was not easier despite the sun hiding behind a cloud.

    Mosey back to the flag. 10 DQs (Super Saab cadence) to stretch it out on a sweltering RVA evening.

    Announcements

    • Retreat in September …. see the BB
    • Puppy Pile Soon… Marv is not the Q
    • Early Risers this Weekend?
    • Ultimate tomorrow at Heartbreak Ridge

    Prayers to Exit Row. Lift he and his family up as he recovers. The PAX is here for you, Brother!

    Was an absolute pleasure leading this fine group for the last week*. Here’s to an incredible first 2 two years in Richmond, Virginia, a place I’m so lucky to call “Home.” A place that welcomed me with open arms, helped me grow, and introduced me to the gal that makes me want to scratch and claw a little bit harder each and every day. Here’s to the many memories, experiences and years ahead.

    Thus concludes the Week* of Wojo.

  • Corned Beef gets introduced to Twin Team

    A PAX of 3 assembled at BWES for a River Run beatdown that went something like this

    THANG: River Run OG in reverse so we could catch the sunrise as the PAX descended into Tarrington. Bullseye met us on his bike shortly after the Twin Team ascent.

    Corned Beef measured 4.25 miles total. YHC thinks it felt like more. Lots of topography.

    Naked Moleskin

    Cheers to Slumlord for hitting up Bullseye and YHC Sunday evening to see who was running. YHC surely would have fartsacked otherwise…and then our Mechanicsville visitor would have been on his own.

    Cheers to Corned Beef for making the trek across the city to visit SOJ. YHC enjoyed the conversation and the run this morning.

    Cheers also to Bullseye for meeting up with the PAX on his bike at the top of Twin Team. He’s nursing a bad back but still posted on a bike for some fellowship.

    YHC misses seeing you guys at NoToll and Twin Team. Early tee times and walking 9 are taking priority this time of year! Of course, when YHC has posted, the SOJ guys are MIA.

    Cornbeef was impressed with Twin Team.

  • Mumblechatter happens

    A solid dozen posted for Saturday’s GridIron including one FNG. As usual, there was some grief-giving and breeze-shooting just before the 7:00 hour. We started on time per my satellite-supported armband and began with each in attendance picking a lateral parking lot line which we used for 5 minutes of jogging forward and pedaling back.

    Regathered in a circle for a warm-up with Side Straddle Hops, Imperial Walkers, Russian Soldiers, Don Quixotes, Hello Dollys, Susan Somers(es), and Arm Circles.

    Stroll to the edge of the parking lot facing down a short hill to the tree line for mobile Elevens. Jog down the hill to complete one Burpee appetizer followed by 10 Carolina Dry Docks. Bear crawl up the hill for another Burpee followed by one Forward Lunge (two-count to include each leg). Plank after each round to keep the PAX together. Continue, increasing the downhill exercise by one and decreasing the uphill exercise by one and keeping the Burpee. After 6/5, audibled changing the uphill movement to backpedal.

    Saunter to the playground for Jerkin rounds. Three groups of four take turns holding feet. Uninvolved group members hit the ground for Boxing Cockroach while waiting. Competed six rounds of 5 Jerkins each, holding the fifth Jerkin for five seconds.

    Mosey across the nearby foot bridge and circle in the grass near the volleyball area for Super 21 with an LBC chaser. Exercises were Merkins and Squats. Began with one of each followed by 15 LBCs. Added another rep each round along with the LBCs. As overall workout time was expiring, we began to batch the rounds, completing 13 and 14 reps back to back, but still in separate rounds and followed by LBCs. Did the same for 15 and 16 and for 17 through 19. Finished by blending 20 and 21 for 41 rep total of each and one last LBC round.

    Returned to the parking lot for COT with Numberama and Namerama. Attila took us out.

    Welcome FNG Feather. Check F3RVA for details on the F3 retreat. Check the signup sheet for Byproduct taking the Q for his birthday weekend workout (respect at last). Nice work.

  • The Sounds From The Woods

    6 Davillians arrived at Atlee HS this morning for another Monday Runday

    Ruckers – Did their thing for 3ish miles

    Route – The PAX headed out together for a Kings Charter Loop. Trout and Opus stayed on KC drive, turn around about halfway for 4.6 miles. Sludge and YHC turned onto Stephens Manor to get a hill loop in and finished with 5.1 miles

    Pretty quiet morning except for some sounds coming from the woods behind football field. The PAX couldn’t decide if it was music or some loud dogs.

    SPIT ON THAT!!