Category: Richmond, VA

  • You vs Flower Pots

    A PAX of three* attacked Twin Team Hill with gusto for another episode of The Sisyphus. For a brief few minutes, three was four, but Nature called Doozy away and brought LIFO to new levels…hope you made it back in time!

    For those not privy to The Sisyphus, here’s what happens:

    Mosey to the summit of Twin Team, dropping flower pots/cones as place markers along the way. For each round, the PAX runs from the summit, performs the prescribed exercise, then returns to the summit. Repeat for each marker until the bottom.

    1: bear crawl back to summit
    2: 30 uphill-facing WWIIs
    3: 30 derkins
    4: one team runs to previous cone & back, while the others perform mt. climbers, then switch. Repeat for LBCs, then for alternating merkin/plank for 5.
    5: 10 burpees

    The final flower pot was placed tantalizingly close to the bottom of Twin Team, and YHC spent a good bit of the final ascent to the summit trying to justify cutting it short (you know, “in the interest of time” and all that). But here’s to mental fortitude, built over a long stretch of gloomy mornings!

    Well done today – Sisyphus will rest for a while, but he’ll be back.

    YNWA

  • Training, maintenance, or fun?

    YHC arrived this morning with intel that Kubota and Gumbo were starting early to get some extra credit for the half marathon. Swirly liked the idea so much he joined them-YHC thinks! Flag planted with Upchuck saying good morning……33 super troopers posted, runners and bikers, to make sure Friday started off in the most completely awesome way.

    The route……Westbound on Grove. R on Henri. R on St. Christopher’s. R onto Patterson…

    4 milers…..Patterson to Libbie and take a R. L on Grove and back to the flag.

    5 milers….Patterson to Hamilton and take a R. R on Grove and back to the flag.

    6 milers….Patterson to Nansemond and take a R. R on Grove and back to the flag.

    RAMM GEARS…they biked somewhere and back in time!!

    Number-ama, Name-r-ama, Announcements: CSAUP, Oct 20-see TYA and lots of loops around Forest Hill Park.  Swiper is leading a running group with Healing Place after Dogpile-approx 3 miles tomorrow. Marmaduke is collecting winter clothes-coats, jackets, sweaters, outerwear.

    YHC took us out!

    NMS–Gumbo, Kubota, Swirly=7.5 miles….nice! Off Shore, thank you for the partnership and pacing me and pushing me. YHC was feeling the effects of Spider Run Tuesday.

    Sippy Cup, McFly, and Faceplant-great to finish the last leg and you men had more left in the tank!!

    Super Troopers, help that one person today who needs it!! Only those who post understand.

    Loud and Proud.

    Flatline

  • Wait for the lights

    Johnsonville and Attila were already positioned in the usual starting spot in the Mills Godwin parking lot when YHC arrived and just before 5:30, Krü arrived, making for a PAX four strong.  After a brief discussion about who would take the Q, we began the following, just as the automatic lights flickered on under the bus awning:  COP startup with SSH x 20, shift to the grass for 5 Up/Downs, back to the asphalt for 15 x IWs, DQs, Hillbillies, Helicopters, and Cherry Pickers.  Finished with single and double arm circles, forward and reverse.

    Staying in place, complete 10 x Kettle Bell Swings, 10 x Head Halos, 10 x Body Halos, and 10 x Figure Eights.  Farmer’s Carry around Krü’s Super Subaru and back to the beginning.  Repeato x 2, but varying the direction of the Halos, picking a light pole and then a school wall for the weighted carry with a Waiter’s Carry and Overhead Carry on the second and third rounds.

    Walk with weights to the far side of the bus circle for six rounds of 10 x Goblet Squats, 10 x Two-Handed Overhead Presses, 10 x Decline Merkins, and 20 x LBCs (added in round 2).

    Stroll around the circle to the school wall for four rounds of 5 x Donkey Kicks, 5 second Straight-Armed Bell Hold, and 5 x Two-Handed Curls.

    Shift 50 feet to the sidewalk for three rounds of 10 x Sit and Press, 10 x Pole Smokers, and 10 x Reverse Curls with bells held arms extended.  Finish with 15 x Lawnmower Pulls per arm and 20 x Pullovers.  COT and YHC took us out.

    Good to see you guys and happy to attend.  Thanks for letting me Q.

    Announcements  (first three copied from Rosie’s post, thanks, and the last one will be given more “meat” in a later backblast or reply to this one–

    • Coat donations – See Marmaduke
    • Healing Place Running – See Swiper
    • CSAUP 10/20 – See TYA
    • Adventure Race / BJJ Event – Krü hit me with the details

  • Embrace the Murph

    It’s the first MANNdate of the month, so time for the Murph!  The PAX rolled out of bed and geared up to hoist some iron and a little running.

    Run a mile, then do 100 halos, 200 demon crushers, and 300 lawnmowers, run another mile if there is time.

    YHC took us out.

    NMS

    There’s a tradition to greet the month at MANNdate with the Murph.  Not everyone seems to recall the tradition, and YHC was happy to serve up the reminder.  There was mumblechatter during the run about fear of stepping in a hole as the route circumnavigated the whole school, and there are a few dips in there.  Congrats to Emoji for finishing the whole Murph–at least he said he “felt like” he did all the KB exercises 🙂    There was a lot of mumblechatter, but as YHC is late in getting this BB written, none of it springs to mind–I’m sure it was high minded and proper, as this is a hallmark of MANNdate…

    Thanks for letting me lead.

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

  • Animal Planet Workout

    Slow day at Timberwolf as YHC stood in the flag waiting for Gumbo to return from his EC mile.  Beaker was riding solo this morning with the New Market crew being otherwise occupied on this lovely October morning.

    On the initial mosey to the parking lot YHC mentioned that YHC’s M has been doing a workout that did a lot of things that we already do.  After having her list the order of things to try it out on the PAX, YHC forgot to review it this morning and was struggling to remember of the list of 10 exercises.  Since YHC had nothing else planned we were going to try it out anyway traveling around the bus loop.

    Warmup with DQ, Helicopter, SSH, Hillbillies, LBC in the parking lot then mosey to the bus loop for the main event.

    Inchworm – walk hands out, feet in x 4

    Inchworm x 4, Spider merkins (staggered hands w/ Peter Parker) x 4

    Inchworm x 4, Spider merkins x 4, Diamond (Grasshopper) Squat Jumps (Feet apart, together, apart, together = 1) x 4

    3 above + Duck walk (4 steps =1) x 4

    4 above + Flamingo kicks (1 leg deadlift, 1 leg behind) x 4 each side

    5 above + Gorilla walk x 4 each side

    6 above + Bear Crawl (4 steps = 1) x 4

    7 above + Crabcake w/ dip x 4

    8 above + Donkey Kick w/ Frog jump x 4

    Do an additional 4 rounds of all 9 exercises while traveling around the loop keeping the PAX together.

    Mosey around the back of the school and in keeping with the 4x theme, 4 burpees to close out the final seconds.

    Announcements –

    • Coat donations – See Marmaduke
    • Healing Place Running – See Swiper
    • CSAUP 10/20 – See TYA

    Great to work today with Beaker and Gumbo.  Thanks for indulging me with this experiment.  It was probably better to try with a PAX of 3 and no one that struggles with instructions.  Bonuses for this beatdown were keeping the PAX together, no running (Wilson) but constantly moving, and the options for alternate exercises or lower reps.  My M recommends no warmups and going through the entire thing 8 times, not 4, and the missing 10th exercise was Breakdancers, there’s always next time.   This is not a workout to forget gloves.  Expect to see the Spider Merkins again soon if Gumbo has anything to do with it.

    Enjoy your 90 degree October day gentlemen.

     

  • Black Hawk Down

    Twenty-seven warriors came forward to remember the 25th anniversary of the Battle of Mogadishu.

    COP

    • Arm Circles
    • Don Quixote
    • Russian Soldiers
    • Helicopters

    Strut behind YHCs car and grab two bricks.  One lucky pair got the cinder block.  Head west on Grove running

    Stop in front of Locke Lane Appartments and perform Boo-Yah merkins with your bricks in your hands while waiting for the six.  Exchange cinder block custody and continue west.

    Stop at the parking lot by the market and perform eight burpees with bricks in hands.  Turn your brick on end and perform abyss merkins balanced on the ends of the bricks.  Keep rotating that cinder block.

    Head west to the church.  Triple check!

    • Partner 1 – Partner carry around the parking lot (or lunges for those who needed an alternate exercise)
    • Partner 2 – American Hammers with bricks in hands
    • Partner 3 – Jump up and over the brick wall….back and forth

    Begin the Mogadishu Mile while heading east on Grove with lunges.  Break into a jog for a few blocks and flutter kicks for the six.

    Brick bear crawl half a block and Al Gore for six.

    Continue east bound and cut left (north).  V-Ups with bricks while waiting with the six.  Pick up the dark alley and run to Commonwealth stopping at points for exercises and letting the six catch up.  Head south on Commonwealth to the first roundabout.  APDs for the remainder of the time.

    Gomer Pyle took us out.

    Moleskin

    At the beginning of the workout one of our younger Pax asked if this was a real battle and actual historical event.  Running next to Gomer, I turned it over to the pro for the in depth analysis.  This was also the basis for the movie “Black Hawk Down”.

    The weight of the bricks adds up while running, as do the partner carries around the church lot.  The wall jumps were a new exercise and something we should find a way to incorporate more into our workouts.

    The highlight for YHC had to be the sound of our bear crawls with bricks.  It sounded like horses strolling down the street.  Precisely like that, except for the sound of the cinder block being dragged across the pavement.  Whoever had the block at that point got their moneys worth.

    Upon entering the alley, Pucker was hoping for some tire fire obstacles to pose a challenge.  Perhaps next time.  By the way, our return was precisely a mile which should give some credit for those doing the monthly challenge.

    Welcome Greenbow!  Hopefully we will see you out again soon.

    For those who forged an attachment to their brick or want bricks to incorporate into a workout, I have them at the ready.  All yours.

    Announcements:

    • 5pm tonight @ Dogpile – Mountain Biking with No Tools and Pullout

    Time to Taper,

    Lockjaw

  • (John) Deer watching Kubota

    3 runners, 1 rider, and a 2.0 hit the roller-coaster in the Wednesday evening heat.

    Kubota and Husky did a loop then went off to church. YHC did 3 loops, each loop seeing more deer. Lug and TYA were not spotted but vehicles were spotted by YHC.

  • Hot-Kettlebell Q

    5 men posted to SOT to start their hump day with a beatdown.  No Q signed up, so YHC broke out the KBs and a jump rope and off we moseyed…here is what followed:

    Mosey to track and complete our daily mile…check.

    Circle up at the bottom of the hill for a brief COP, including:

    • DQs
    • Helicopters
    • SSHs
    • LBCs
    • Tempo Merkins

    THANG:

    KB Suck Rotation (Gumbo)  4 pain stations and 1 rabbit (timer) – AMRAP exercises until rabbit  runs to the top of the hill and back down, then rotate.  In round 2 – run backwards up and forwards down.

    Round 1 exercise stations were:

    • Jump Rope
    • KB Swing (1 arm or 2 – your choice or mix and match) with 25lb KB
    • Goblet squats with 35lb KB
    • Flutter kicks

    Round 2 exercises were:

    • Jump Rope
    • WWII sit up and press with 25lb KB
    • Shoulder Press with 35lb KB
    • Box Cutters

    Track 4 Corners, Prostitute Style (Sugar Sock)

    Starting in “corner” 1 with 10 merkins, run straight away to “corner” 2 and do 10 merkins and 20 WWII sit ups, run curve to “corner” 3 for 10 merkins, 20 WWIIs, 30 squats, run straight away to “corner” 4 for 10 merkins, 20 WWIIs, 30 squats and 40 LBCs, plank until everyone finishes.

    DK’s got the Q –

    Mosey around the track 1 lap to “loosen” DK’s back (or, as surmised by Rosie, for DK to determine what pain to inflict on the PAX)

    “BL” portion of BLIMPS up the hill to return the KBs  – alternate rounds of Bear Crawl (or for 2 lucky PAX members each round Death Crawls with a KB) and Lunges.  20 “strides” each round then switch.  Pass the KBs down the line.

    Mosey back to the flag from the top of the hill for COT, COR, NOR and YHC took us out.

    Announcements:

    • 10/20 CSAUP – see TYA for details
    • Marmaduke is collecting coats, jackets, etc. to deliver to homeless shelters for the winter months ahead.  Let’s fill up his truck.
    • October – mile a day challenge.  1 continuous mile (no stopping for exercises) outdoors each day.  Get it done.
    • Garmin month steps challenge…or, if you don’t have a Garmin, log your steps each day if you want to participate.
    • 8K Training at the Healing Place – see Swiper if you can help out – Saturdays after Dogpile (0730).
    • “Care packages” in local middle schools and  high schools are not what you think they are…see Slim Shady if you want to know.

    NMS:

    No Q = hot potato…err hot kettlebells today.  Great work guys.  We logged some miles as well – almost 3 on my Fitbit.  Maybe Rosie can share the Garmin equivalent.

    Some speculation during our 1 lap interlude as to whether the Q at NoToll next Tuesday is actually Conspiracy as the Q-sheet says or if that is someone (maybe Loose Goose?) disguising their guest Q at NoToll.  It could be FORM TUESDAY and major KOTTERS for Conspiracy or it could be a sneak attack Lucky Horseshoe…who knows?Only time will tell, but consider SOJ’s curiosity piqued – or at least Gumbo’s. Let’s get a big crowd at NoToll on Tuesday for whatever is in store.

    Have a great hump day men!

    No More Gumbo For You!

     

  • The Murph: After Dark

    11 WDog regulars posted today to take on The Murph, two of whom were first timers to the prescribed beatdown.

    The Murph: Run 1 mile. Stop 3/4 of the way for planks to collect the six. Head into the rusty cage as one.

    10 sets: 10 pull-ups / 20 merkins / 30 squats

    Run 1 mile back to the flag. Stop 3/4 of the way for 10 helicopters IC to collect the six.

    Elliot took us out.

    Announcements: CSAUP on 10/20. See TYA for details / Marmaduke is collecting winter coats on Saturdays at either AO for the forseeable future. Let’s help him out. Kids, adults, all sizes are welcome.

    Moleskin: Today we were without Sippy Cup (who reportedly stayed up late watching his beloved Cubs lose in 13 innings to the Rockies – sorry dude), which means we were without light. Which means the journey into the rusty cage was treacherous. Not being able to see your hands in front of your face made things interesting for a bit. Hardywood was up to the challenge though, and lead the way. It was as if he turned off his vision and followed the smell of rust, sweat and promise. The night vision set in as we arrived, and we got to work.

    YHC has only experienced The Murph twice prior to today, but really likes what is stands for. F3 prides itself on “push yourself, don’t hurt yourself,” and there may be no better example or opportunity to do exactly that, than The Murph. Whether you’re an FNG or a 4 year vet, this beatdown forces you to push your limits for a full 45 minutes, and it does so with a complete body workout. On top of that, it forces you to check yourself mentally. A lot of what we do during our workouts in physical, but the mental sharpening and focus is equally important. The Murph ensures mental strength is a focal point as well.

    It was the perfect morning for The Murph, and I was honored to have y’all along for the ride.

    Res Ipsa Loquitur – The Beatdown Speaks for Itself.

     

  • 10/2 = 5

    8 davillians showed up this morning and I gave them 5.  A lot of times.

    Short Mosey to COP —
    5x of each of the following sets, no pauses in between exercises — all IC
    1) 5 SSH into 5 merkins
    2) 5 WW2, 5 American Hammers
    3) 5 Booyah Merkins, 5 plank jacks

    Shorter mosey to the bus loop for a 5 corners exercise.

    At each corner start doing exercise.  Some time after the 6 arrived, YHC counted 5 more out loud and then we moved onto the next corner.
    run to 1st corner, for hand release merkins.
    2nd corner — Freddie Mercuries
    3rd corner — Donkey Kicks
    4th corner — Dips on Benches
    5th corner — Burpees

    We did this whole thing 5 times, reversing the order of corners each successive time.

    Bear crawl Dora’s
    Bear crawl to light while partner does 50 Am Ham, 100 Mountain Climbers and 150 SSH.

    Native American run back to flag

    merkin round the world
    1 merkin from each PAX member, then 2, etc up to 5.  Rest of PAX planked.

    ABC’s

    Numbers Names Announcements

    NMS —
    I abhor improper fractions.  Thus the title of this backblast.
    and now a haiku for you.  it even rhymes.

    5 is a number
    so minute and yet so grand
    fingers on a hand

    YHC keeps thinking about the giant numbers YHC sees in these backblasts.  1000 merkins, 500 SSH, etc.
    but what if we keep the number small.  how would a workout like that work?
    YHC thinks it worked pretty well this morning.  Great to have Phonics back at Daville.  That boy is like Forrest Gump.  He just keeps running.

    Over and out,
    Opus