Category: Richmond, VA

  • More is Better, right?

    Two southside regulars posted at Source of Truth for a hot potato Q.

    Workout:

    Singer – mosey near track, SSH, Don Q, arm circles, merkins, slow bending squats. Mosey to track – four corners  with 5 burpees, 10 merkins, 15 jump squats and 20 2-count freddies. Repeat and double numbers.

    Hand over to Tobit – escalating mile. run a lap – 15 merkins, run a lap 15 merkins and 15 American Hammers, lap – repeat and add flutters, lap – repeat and add LBCs

    Back to Singer – lindsays – jump up on the rear of the bleachers and dips. Mosey to rear parking lot hill up to buses. 11s – bear crawl up hill to next light pole, run down to start, one box cutter. Repeat and escalate until finished.

    Moleskin:

    YHC was slightly sad to see the small turnout and conversations with Tobit  concerning recent low numbers at SOT. YHC acknowledges guilt be cast inward before outward, we’re all responsible for bolstering attendance. The summer numbers were promising though after the change in location.

    Anyway, to the workout, hot potato was in store as YHC looked at the Q sheet just before Tobit arrived. Tobit decided we hadn’t had enough running after the first few laps by YHC, and added another mile. YHC noted on the final lap to Tobit that doing track work always sounds better when it’s your idea, and not the other guy. All in all it was a good chance for a little F2 with Tobit and learn of his family. Great job my friend, see you in the gloom soon.

    -Singer

  • KB Smorgasbord

    Five brothers attacked the damp gloom to push each other to their limits. Here is what happened:

    Waiter-carry KB to school entrance. Discard KBs.

    Mosey around the bus loop to grassy area near the street for COP:

    • Fire Drills
    • Russian Soldiers x 10 IC
    • Dirty Dogs x 10 IC

    Mosey back to school entrance to retrieve KBs and commence:

    KB 50/10 Smorgasbord (or “Plethora of Pain”)

    50 seconds of exercise followed by 10 seconds of rest. Exercises were:

    • Snatch (right then left)
    • Burpee
    • Clean & Press (right then left)
    • Jump Squat (Bobby Hurley style)
    • Windmill (right then left)
    • Ball Dipper
    • Merkin
    • High Pull (right then left)
    • Al Gore
    • Mountain Climber (slow)
    • One-Handed Swing (right then left)
    • Sit & Press

    Scout Indigenous People Run around bus loop and back to school entrance

    Perfect Pair

    • 20 swings followed by 10 Merkins,
    • 20 swings followed by 9 Merkins,…
    • down to 20 swings followed by 1 Merkin

    Victory Lap around bus loop

    Minutes of Gumby (various stretches for 10 minutes)

    Numberama, Nameorama, BOM

    Rounders took us out.

     

    NMS

    It was an honor and privilege to lead this morning. The goal was to challenge each of us, especially the PAX, who had no clue what would come next or when it would end. The PAX rose to the challenge, muscling through vertigo and flatulence. The “T” word was only uttered after the workout. A particular shout-out to Rounders who finished the Perfect Pair first – (200 swings and 55 Merkins). Outstanding effort by all. The goal is for us to be at least a little bit better than we were yesterday.

  • Morning Wood

    A pax of thirteen strong braved the Seal Team parking job to attend Shakedown’s birthday celebration beat down.  Unfortunately for the birthday boy and the rest of the pax, he has a nasty cold, so Lab Rat stepped in.  The beat must go on, so here is some stuff we did:

    COP- SSH, IW, helicopters, DQ, WW2 situps, arm circles, hand release merkins

    Rusty Cage- partner up, 50 pullups as a couple.

    Proper Dora- 1 merkin, 2 situps, 3 squats.  Partner runs around amphitheater.

    Fun with wood- pick up a log and work out:  curls, overhead press, overhead squats, over head tricep press, calf raises 3 ways, lunges.

    NMS-  The Seal Team was gathering up the same time that we were leaving, and for some reason those jokers parked all over the street instead of pulling in to the parking lot.  What gives?  It really didnt effect us much until it was time to leave, but still.  Seal Team also took over the carillon field, causing an audible to be called from the Beast that was planned to an amphitheater switcharoo to everybody’s favorite, Proper Dora.  My in-laws were kind enough to provide some excellent coupons that (I think) most appreciated to finish out the morning with some different exercises.

    Three hip horays to EF Hutton for his three year anniversary this morning!  It’s good to have you around, brother.

    Apology of the week goes out to missing the opportunity to EH the dude in the four square truck that almost walked in to our group while looking for Seal Team this morning.  We could have saved that guy a hundred bucks a month.  Oh well…

     

    Lab Rat apologizes…

  • Thank you sir, may I have another (round of wally world)?

    Fantasy Football
    YHC is overjoyed
    Thank you Jimmy Graham!

    6 Legends of the Fall showed up this morning and they didn’t know we were taking a field trip to Wally World.

    Here is the gist of what happened…

    Circuitous Mosey to the front of Atlee
    COP
    Smurf Jacks
    IJR
    Arm Circles (25 small)
    tempo merkins
    Alternating Shoulder Taps
    Plank Jacks
    tempo ww2 situps
    reach throughs
    crunchy frogs
    combo flutter/scissor kicks

    Triple check
    Mountain Donkeys, Box Cutters, Run across the parking lot and back

    Off to Wally World
    5 donkey kicks, climb to BTTW, 5 second hold, 5 stump merkins
    10 donkey kicks, climb to BTTW, 10 second hold, 10 stump merkins

    bball courts for a reg suicide and a reverse suicide

    Back to Wally World
    15 donkey kicks, climb to BBTW, 15 second hold, 15 stump merkins

    bball courts for another suicide

    Back to Wally World
    down the ladder doing
    10 of previous
    then 5 to finish off our field trip

    to the bus loop for CMIYC
    One partner bear crawls, the other does 5 burpees and then runs to catch up with the bear crawling partner
    Rinse and repeat until half the bus loop is done.

    Back to the Flag for a little Mary
    Carpenter chose 10 heels to heaven
    Bulkhead chose 10 merkins
    Spit chose American Hammers and we did them Red Bull style

    Numbers, Names, Announcements

    NMS —
    Not much to say about this morning — the weather was perfect, the PAX was amazing.
    Wally World will definitely make a comeback — the PAX seemed to enjoy it and the Suicides were a nice break in between sets.
    See you in the gloom.

    OPUS

  • New Kids on the Block (Repost)

    YHC (your humble correspondent) rose early Sunday morning in anticipation of the #SlothHill beatdown. A quick check of the Q schedule revealed this morning’s leader would be Scully. YHC found this a little strange (Scully was in Milwaukee the day prior watching his son and the Dodgers beat the Brewers in game 2); however, the assumption (never assume) was made that he must have caught a flight back after the game (the game was in the afternoon). This was not the case as was discovered while gathered around the shovel flags. YHC and SubMac proceeded with a hot potato.
    Side note: Chris Taylor III (CT3) was 5 for 9 in games 1 and 2. #Tclaps.
    Now, for the title of the blackblast. New (or recently new) faces dominated the PAX numbers at #SlothHill. Great job everyone and keep giving it away.

    The Thang:

    Warmarama: Side straddle hops (SSHs), through the tunnels, imperial walkers, and squats.

    Mosey across the street, up the steps, and down the ridge until directly up the hill from the pull-up bars.

    PAX partner up. PAX #1 runs to bottom of hill, 10 chin-ups, and runs back up the hill. PAX #2 completes 20 merkins, 20 squats, and chillcut (aka elbow plank) until PAX #1 returns. Flapjack and repeat for 3 rounds.

    Hand the Q to SubMac who audibles away from more hill running and takes the PAX to the picnic shelter for 11s of derkins and dips.

    Decision was made to use the remaining time of the workout to introduce Ultimate Frisbee (F3 Hampton Roads style) to the PAX. Mosey to field. SubMac leads Mary (aka abs) while YHC retrieves Frisbee and cones.

    17 minutes of Ultimate Fris-CDD (aka Carolina Dry Docks). Decreasing number of reps on each turnover. Reps begin with 5 and reset after every point.

    Final score was 4 to 1 in favor of F3 names starting with A–F. Of note, this will be same score as the Dodgers over the Brewers (4 games to 1). Prediction has been made! Tune in to see it come true.

    Mosey back to the shovel flags.

    Circle of Trust (COT):

    YHC shared Funny Car’s message from COT at #Ironclad the day prior. We are with you Funny Car.
    Prayer requests.
    Ball of Man.

    Announcements:

    Oct. 26-28: F3 Hampton Roads will be traveling to Cape Fear, NC to assist in Hurricane Florence clean-up/rebuild. Volunteers needed. Supplies requested.

    Funny Car’s surgery is today at Bon Secours Maryview Medical Center (3636 High St, Portsmouth, VA 23707).

    F3 Important Links:
    Q Schedule: Just sign up. We can help you prepare.
    QuadP (Monthly Challenge). Biggest Loser. https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same
    Twitter: @F3HamptonRoads
    Facebook: F3HamptonRoads

  • Dirt Church: Extreme Landscaping Edition

    Hurricane Michael did a number on the Gulf Coast,  that’s for sure.  Remnants of the storm came to visit us late in the week but mercifully left quickly.  What looked to be a morning on the fire roads miraculously turned into a singletrack day, mostly dry but with a bunch of trees down.

    At 0800,  it was shaping up to be a one man show.  Roper’s still broken.  Pullout was out:  he’s a tree pro, so he was probably doing tree pro things, what with a bunch of trees down, and Profit had to break in a new mower.  None of the other usual suspects replied to the group text, but BT made it for the first time in a long while.   Forty-six degrees at roll-out time… maybe that had something to do with it?

    So good to see BT on a mountain bike.  Despite his limited saddle time so far, he’s got a lot of mountain biker in him and way base fitness than YHC, so the pace was conversational plus a little bit, despite there being a bunch of trees down.

    The route:   ALL of Sunsetter (one big tree down**) to Bell Return to Gateway 1 (one big tree down) to Gateway 2 (one brushy tree down) to Freight Line, ’cause why not?  Then Blueberry down to Blueberry Return (three huge and some other smaller trees down) to Blue Jay to Corkscrew (one brushy tree down) to the gravel road out.   Thirteen miles and change, with plenty of photo ops.

    Where we could,  we busted up the brushy stuff and peeled branches back ’til they snapped out of the way for the next guy.   No reason not to:  it’s not like we were in a hurry, and we were the first dudes on the trails, and you can never have enough trail karma.  Where we couldn’t fix things, we sent pics and locations to the trail bosses (@RVATrailReport), so someone with a chainsaw could get those cleaned up more quickly.

    Today’s Tuesday, and they’ll be cutting ’til tonite at least.  Did I mention that there were a bunch of trees down?

     

    ** When I say “tree down”, I mean “tree down, across the trail, causing us to re-route into the woods”.   Tromp, tromp, tromp.

  • Fall Morning at No Toll

    Ten warriors arose from the fartsack on an overcast and chilly morning to show No Toll who’s the boss!

    COP-

    SSH x 20

    Helicopters x 10

    DQ x 10

    Merkins x 10

    LBCs x 25

    Arm Circles

    5 Burpees OYO

    Mosey to the field

    Triple Check- Dips, WWIIs, Running

    Al Gore

    Love Hill – Partner Up – Runner, Bear Crawl, Lunges, Broad Jump Burpees – Ovr and back across soccer field.

    Plank Up

    Mosey to corner – Form a Single Line down side line.

    Indian Burpee Exercise Line – First man up does 5 burpees, then runs to end of line. Next man up does the same. Remainder of PAX does exercise called out by YHC.  Complete once the length of field has been covered.  Exercises consisted of – Merkins, LBCs, Arm Circles, SSHs, Monkey Humpers, Flutter kicks, Elbow Planks, Pickle Pounders, and a few others.

    Mosey to Parking lot

    Triple Check #2 – Pole Smokers (hold at 6 inches), Carousel Plank Walks, Runner

    Mosey to Flag – Mary – Alabama Prom Dates, 3 Burpees OYO

    Numberama, Namerama, Flange took up out!

    Announcements – Hammers and Ales November Nov. 10th – See Viral

    Coat Donations on Saturdays, See Marmaduke

    CSAUP this Coming Sat 10/20

     

    NMS –

    Thank you for letting me lead today fellas!  Strong work by all, way to push.  Sorry to be so short, there is work to be done today.  Have a great day gents!

    Marmaduke!

  • Reverse Haiku (a TYA Special)

    A naughty 19 descended upon Spider Run for a route snapped from TYA’s vast portfolio….(an adjustment was made on account of the entrance blocked by a tree.)

    Out of parking lot towards Ridgeway to Iris.  Cross on 3 Chopt, left on Grove.  4 miler turn around at Oak and back, 5 milers take a loop around Lexington/Albermarle and back and 6 milers do Lex/Abermarle loop and take a right onto grove and turnaround in the Mary Mumford bus loop.

    Announcements:  CSAUP, Coat Collection, and Bear Creek Trail Run

    Saab Abides

  • Time for the headlamp?

    YHC and Mudface did our usual 3 miles, him rucking and YHC slacking.  Didn’t see anyone else in the gloom, apologies if we missed you.  Mumblechatter was about our looking forward to the cooler temps and other things.  It’s also getting to be the time where we’ll need the headlamp just to keep from falling over roots et. al. as we traverse the trails.

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

  • Name that Hill?

    Dix Warriors shook off the warmth of the fart sack at Batteau this morning, for the always entertaining Q lead by YHC. YHC planted the flag with Vinny and EF Hutton parked and waiting…..0530 time to mosey.

    Quick warm up lap down the street and through the original Forest Hill Park entrance and back to the flag for COP= x 10 Don Quixote’s, x 10 Imperial Walkers, x 10 SSH, x 10 Invisible Jump Ropes, x 10 Flutter Kicks, x 10 LBC’s. Let’s mosey, down Hill of Ill Repute, and to The Lake.

    Lap around The Lake=at each light pole, x 5 Merkins, x 5 Mountain Climbers. Plank when finished.

    Partner Up. Partner 1 runs to the top of Hill of Ill Repute and meets partner 2 while partner 2 is lunging up The Hill.

    At the old spring, OYO= x 100 Step ups, x 100 dips. Mosey to the front of Forest Hill park.

    Modified 11’s. Starting at top of the hill closet to Stone House, x 1 Merkin, run down the hill forwards. Bernie Sanders up the hill to the other side, x 10 LBC’s. Repeat. Down the hill running foward; Bernie Sanders uphill. x 2 Merkins, Run down, Bernie Sanders up, x 9 LBC’s. Sippy Cup and Faceplant go to x 9 Merkins when PAX was timed out. PAX met in the middle of the fishbowl and Bernie Sanders up hill and mosey back to the flag.

    Number-ama, Name-r-ama, Announcements: CSAUP this Saturday, starting at 0700! Parking lot, Forest Hill in the back where Farmer’s Market takes place.

    YHC took us out!

    NMS– Twin Team is at River Run. Love Hill is at Dogpile. Hill of Ill Repute is at Batteau. Forest Hill is at the front of Batteau! YHC thinks he heard chatter from Shakedown about Elliott’s employment and employer. And than YHC heard, “Shakedown, they are not going to take your guns.” Conspiracy is already taken, thankfully for Shakedown’s sake.  Reminder, headlamps are often helpful, especially at Batteau!

    Sippy Cup and Swirly-respect for running to the AO!

    10 at Batteau=awesome. Way to start our morning men! Thank you for following!

    Only those who post, understand!

    Loud and Proud,

    Flatline